Category Archives: Food

Celebrating Soil Day with Soil for Life

December 8, 2015Agricare, composting, educating, garden, Organic, soil for life, South Africa, sustain, sustainableDebbie

Did you know that the 5th of December was World Soil Day? Well the team at Soil for Life did, and there was some serious celebrating!

If you’ve never been there – you must! Soil for Life is situated on Brounger Road, off Spaanschemaat River Road, in Constantia, Cape Town.

We recently meandered Soil for Life’s beautiful organic gardens. This working garden is an ideal environment to experience the abundance of a healthy soil. We watched a compost making demonstration, toured the gardens and bought some vegetables to plant as well as rich, living compost. Yes please. Be inspired by how this pioneering non-profit uses waste and everyday items to build a beautiful, productive garden. Really – it’s quite incredible.

I was also thrilled to see the GROWbags available for sale – (profit, but also) proceeds of which go to Soil for Life, and help educate people on how to live sustainably when it comes to growing their own food. I love GROWbags. Read my blog post about them here.

My littlie, keen on getting these green goodies…

Riding the tractor. Very cool wooden sculptures…

This is Soil for Life’s mission. To teach people how to grow nutritious food at their homes, using low-cost, earth-friendly methods. They believe that everyone has the potential to grow healthy food, whether they live in a leafy suburb or an impoverished township. They run regular courses at their training centre in Constantia as well as teaching individual home food gardeners in resource-poor communities. To date Soil for Life has helped more than 1,600 people create home food gardens at their homes in Delft, Khayelitsha, Philippi and other areas on the Cape Flats.

All the profits from Soil for Life’s Open Garden is ploughed back into their development work, to help provide the training and tools that enable families to grow their own food. Green living and sustainable food sources is how we can aleviate poverty – one small step at a time.

Soil for Life’s gardens and training center is situated just off Brounger Road, (off Spaanschemaat River Road), Constantia, Cape Town (behind the Constantia Waldorf School and Peddlars).

So, pop in, get your green-finger goodies, support a good cause and then hop over the Peddlars for a drink after. Win win.

Keep updated with their goings on, on their Website, Twitter, Facebook and Instagram. For further information contact 021 794 4982 or email them at info@soilforlife.co.za.

HOW IMPORTANT IS SOIL?

Six Soil Facts for World Soil Day:

• Healthy soils are the basis for healthy food production.

• Soils are the foundation for vegetation which is cultivated or managed for feed, fiber, fuel and medicinal products.

• Soils support our planet’s biodiversity and they host a quarter of the total.

• Soils help to combat and adapt to climate change by playing a key role in the carbon cycle.

• Soils store and filter water, improving our resilience to floods and droughts.

• Soil is a non-renewable resource; its preservation is essential for food security and our sustainable future.

WIN with Green Goods & Agricare:

To CELEBRATE World Soil Day and to help you get the most out of your soil, Green Goods has one of the brand new Agricare Organic Booster Boxes (worth R175) to give away to one lucky reader. To enter follow this link.

GOOD LUCK!

Easy-Peasy Homemade Chicken Stock

November 30, 2015chicken stock, DIY, family recipes, food, health, homemade, Paleo, Whole30Debbie

When we first did Paleo (Whole30) back when I was pregnant with #2, we stuck to the rules military-style, and that included no chemicals in any-thing. So we had to make our own stock. What?

Making your own stock is awesome, super rewarding and easy-peasy. And it is delicious. In fact, after we learnt about it we stopped buying boneless, skinless chicken breasts so we had extra bones to use, and by doing so, saved some money at the same time (boneless meat is often more expensive).

So here’s how you do it:

Cook a roast chicken. This is my go-to recipe and I love love love it. It’s a throw-together rustic version of a roast chicken. Invite some friends over, and enjoy your dinner with some good wine and laughter. Pick as much meat off the carcass as you can, gobble it all up or save whatever you have left over for chicken mayo toasties, salad toppings etc.

Then take the carcass and pop it in a pot and pour about 3L-4L of water over it. Now you get creative… Was there a mushy lemon in the carcass cavity? Throw that in the water. Cut up a couple carrots, an onion or two, a couple sticks of celery, salt, pepper and some herbs (bay leaves, parsley, thyme etc.) from your garden. Basically any veggies (flavours) you have lying around, chuck them in.

Bring it to the boil for around 20min. Then (my favourite bit), pop it in your Wonderbag. Overnight. At end of cooking time, open bag, check temperature immediately to be certain stock measures 60° C/140° F or higher. Strain the liquid through a sieve and throw the veggie bits in your compost. For maximum flavor use the back of large spoon to press as much liquid as possible from meat, bones and veggies. Add additional salt and pepper to taste and pop your delicious flavoursome liquid it in the freezer. Done!

(If you don’t have a Wonderbag, you can let it simmer gently for around 30min. Check on it and then turn it down and let it cook on low for another hour or so – just don’t forget about it).

Chemical, MSG, nonsense-free stock. Yum.

Picture Credit: everydaygoodthinking.com

Cupcakes!

November 15, 2015baking, buttercream icing, celebrations, cupcakes, food, Magnolia Bakery, New York CityDebbie

When life calls for cupcakes, you make cupcakes. And my friend in Vancouver, Claire, always made the best ones. She uses the cupcake recipe from Magnolia Bakery in New York and so when we visited NYC over Christmas in 2012, we made sure we stopped by (the original store).

My hubby also bought me the recipe book when we were there and ohhh wooooow! The recipes are amazing – and EASY! Ever since, Magnolia Bakery’s classic – their vanilla cupcakes – have become a bit of a thing for me. I think they’ve been baked for almost all of my kids’ birthday parties, friends’ baby showers, my friend Beth’s gender-reveal (piped with pink icing!) and work celebrations. Cupcakes cupcakes cupcakes – and they’re always a hit!

Since the recipe is available online and we’re not letting some huge secret out the bag – I thought I’d share it with you. Apparently, 10 November is Vanilla Cupcake Day, so make up for lost time and get baking!

TIPS: (from the Magnolia Bakery Cookbook).

– Always use large eggs at room temperature.
– Beat the cupcake batter for a 3 full minutes. Time it if you must. Don’t be in a hurry.
– Use vanilla EXTRACT. Not the cheap fake chemical stuff. Being vanilla cupcakes and vanilla buttercream – the genuine flavour is pretty important.

Here we go – this is all you need! Cupcakes and Buttercream Recipes.

Magnolia Bakery Vanilla Cupcakes

Ingredients:

1 ½ cups self-rising flour
1 ¼ cups all purpose flour
1 cup (2 sticks) unsalted butter, softened
2 cups sugar
4 large eggs, at room temperature
1 cup milk
1 teaspoon vanilla extract

Method:

Preheat oven to 180C/350F degrees.
Line two 12-cup muffin tins with cupcake papers.
In a small bowl, combine the flours. Set aside.
In a large bowl, on the medium speed of an electric mixer, cream the butter until smooth.
Add the sugar gradually and beat until fluffy, about 3 minutes.
Add the eggs, one at a time, beating well after each addition.
Add the dry ingredients in three parts, alternating with the milk and vanilla.
With each addition, beat until the ingredient are incorporated but do not over-beat.
Using a rubber spatula, scrape down the batter in the bowl to make sure the ingredients are well blended.
Carefully spoon the batter into the cupcake liners, filling them about three-quarters full.
Bake for 20-25 minutes, or until a cake tester inserted into the center of the cupcake comes out clean.
Cool the cupcakes in the tins for 15 minutes. Remove from the tins and cool completely on a wire rack before icing.

Magnolia Bakery Vanilla Buttercream

Ingredients:

1 cup (2 sticks) unsalted butter, softened
1 box (4 cups) confectioners’ sugar (icing sugar)
2 – 3 TBLS milk
1 teaspoons vanilla extract

Method:

Cream the butter in a large mixing bowl. Add the vanilla. Gradually add sugar one cup at a time. Scrape down sides of bowl often. When the mixture starts to thicken and appears dry add 2 TBLS of milk. Beat on medium speed until smooth and creamy about 2-4 minutes. Add more milk as needed if you want a thinner consistency. If desired, add a few drops of food coloring and mix thoroughly.

Store the icing at room temperature. Icing can be stored in an airtight container for up to 3 days.

If you live in the States you can have these beauties delivered to your door? Isn’t that nuts? Also, while we were in NY for Christmas, my film-maker hubby made a couple short videos (1min long each). I’ve included ‘FOOD’ below as the last few seconds shows me biting into a Magnolia Bakery cupcake. (Give us some grace – a LOT of the food we ate in NYC was greasy and delicious, and very un-paleo. We weren’t as clean eaters then as we are now. That NYC pizza also changed our lives.)

Another absolute must-try at Magnolia is their banana pudding (we’re noshing on that in the video too). It is unreal… but you’ll have to buy the recipe book for that one…

ENJOY!

Homemade Kale Chips

November 4, 2015DIY, health, homemade, kale, kale chipsDebbie

It doesn’t get much greener than kale chips.

Kale – that infamous leafy green which no one really knows what to do with, right? So back in the ‘Couve, friends used to grow kale and then make us crispy kale chips and OH STOP IT they were delicious. I’m not crazy. They really are delicious.

I’m pretty sure when I pull out massive bunches of unknown greens at home my dad inwardly shudders. And the bunch of kale I bought was huge, but he dared to try the chips and he even ENJOYED them. No lies. All you need is kale, ground salt and olive oil and you’re off and away…

These are seriously addictive! My mah-hoosive bunch of kale made 6 trays (!) of the stuff (which I cooked 2 trays at a time) and I’d almost finished 2 trays worth of the chips before the next 2 trays were cooked. Like I said. Addictive.

HOMEMADE KALE CHIPS (thanks to Kitchen Treaty)

Ingredients: kale, good quality ground salt and extra virgin olive oil.

How to:

1. Wash your kale well, and pat it as dry as you can get it.

2. Pull the leaves apart from the stem (or cut it if you want to be dainty), and tear them (or cut them) into small pieces (we don’t need perfection, you can be rustic about it).

3. Put them in a large bowl and pour a little extra virgin olive oil over it, and toss gently but thoroughly so the leaves are all coated. (I had to laugh as Kitchen Treaty says ‘You don’t want to bruise the kale, but you want to make sure every single bit of every leaf gets coated‘. Ha ha ha)

4. Line a baking sheet with parchment paper and lay the kale in a single layer on the sheet. Sprinkle with a bit of coarse salt.

5. Bake at 150 degrees C (300F) for 8-12 minutes. As soon as the kale is rigid and crisp, remove it from the oven. It’ll burn quickly. And if it isn’t yet crisp, keep baking, checking every couple of minutes until it is. It should literally crunch into bits in your mouth – not be chewy.

6. Wait a minute or two for it to cool and then crunch away. This is best eaten straight after cooking. You can store in an airtight container, but I highly recommend preparing it just before you plan to eat it as it doesn’t keep too well.

So easy and so delicious. Let me know what you think! I dare you to take it to your next get-together and see what your friends think (then go outside a hug a tree for pure entertainment value)…

Enjoy
xxx

Crazy Delicious Veggie Burgers

October 26, 2015beetroot, family recipes, food, health, vegetarianDebbie

So, a while back we made these homemade veggie burger patties and they are astoundingly delicious. Like, trust me. If you’re trying a meat-free-ish diet, please, please make these!

Whether you’re trying to eat less meat for personal reasons, to create healthy habits or for environmental concerns – this is a win-win.

This recipe makes about 12 patties. So throw a party and include this recipe. If that’s more than you need, pop the extras in the freezer. You’ll eat then soon enough – I promise.

Ingredients:

1/2 cup sesame seeds
1 cup sunflower seeds
3 cups each grated beets, and grated carrots
1/2 cup minced onions
2 eggs
1 cup cooked brown rice (I’d imagine quinoa would work well too)
2.5 cup grated cheddar cheese (I use the really old stuff, it’s tastier)
1/2 cup vegetable oil
1/2 cup chopped parsley
3 tablespoons flour
2 tablespoons soy sauce
1 clove minced garlic
Dash of cayenne pepper

Method:

Toast sesame seeds in a skillet on the stove, for 3-5 mins.
Combine all ingredients in a bowl and mix thoroughly (get your hands right in there!).
If the mix seems runny, add a bit of extra flour, it can get messy…
Shape into patties, and bake for about 25 minutes at 180 degrees C (350 F), until browned on the edges.
Only turn patties if you make them extra large and thick.

TOPPINGS:

Get creative. Add sliced tomato, avocado, feta, fresh greens, crunchy slaw and maybe even some fresh purple or caramelized onion. So really, I’m describing a vegetarian burger bar. Add some homemade salsa, or some paleo mayo… Eat it on a fresh bun or between some lettuce leaves if you’re going low carb.

Aaaaand enjoy.
xxx

Source: Farmer John’s Cookbook: The Real Dirt on Vegetables.
Image credit: www.self.com

Green ‘GET ME BACK TO HEALTH’ Kale Smoothie

October 12, 2015cucumber, drinks, family, health, kale, pineapple, smoothieDebbie

I’m stiiiiiill sick. Argh man, it’s been too long and I’m just not on top of it. So, after devouring half a slab of chocolate earlier in despair, I decided I needed to up my attitude and EAT my way back to health… (because who doesn’t love eating). Starting with greens.

So I dashed off to the shops and stocked up on EVERY fruit and veg known to mankind (okay, you know I’m exaggerating), but I loaded up (including a 5kg pocket of oranges) and came home ready to propel this bod back to health.

Since my kids love making smoothies/juicing, it’s a family affair. No extra energy needed (of which I currently have a limited supply).

Green ‘GET ME BACK TO HEALTH’ Kale Smoothie:

– 5 leaves of kale (de-stemmed)
– 2 apples (chopped)
– 1 small pineapple (chopped)
– 2 oranges (de-skinned. Bring on the Vit C)
– half a cucumber (peeled)
– cup of water (to get that blending going)
– half a tray of ice cubes (for the chilled effect)

Blend. Drink. Feel good.

Step 1 to health, done.

Absolutely Delicious Homemade Salsa

October 4, 2015family recipes, food, Healthy eating, healthy snack, homemade, Paleo, salsa, Whole30Debbie

One Christmas, our pastor’s wife gave us a jar of homemade salsa and it was absolutely delicious. So as soon as I had finished the jar I needed to find a recipe to make some more. So I did, and thanks to Two Peas and Their Pod Blog the deliciousness continued…

Here’s what you need:

Ingredients:

1 can whole tomatoes with juice
1 can diced tomatoes with chilies and herbs (or something similar)
1/4 cup chopped onion
1 clove garlic, minced
1 whole jalapeño, sliced thin (more if you like it hot hot hot!!!)
1/4 teaspoon sugar (omit this if eating paleo)
1/4 teaspoon salt
1/4 teaspoon ground cumin
1/2 cup fresh coriander (or more to taste – I LOVE coriander)
1/2 whole lime, juiced (I usually add more lime, since I LOVE lime)

Directions:

In a large food processor or blender, combine whole tomatoes, tomatoes with chilies, onion, jalapeño, garlic, sugar, salt, cumin, lime juice, and coriander. Pulse until you get the salsa to the consistency you’d like. Taste and adjust seasonings, if necessary.

Refrigerate salsa for at least an hour.

You can eat this with tortilla style chips, or throw it over some nachos. We recently added it to delicious Mexican tortillas – with homemade spiced mince, tomatoes, lettuce, guacamole, cheese, sour cream and coriander. Yummmmm!!! You can add it to your burger or on your homemade pizza or on some crackers with cheese. It’s also a great Christmas gift if you’re doing the homemade Christmas gift thing.

Yum. It is also paleo approved (if using no sugar). I can eat this with a spoon, it’s that good.

Enjoy!

Homemade Fruit (Ice Cream-ish) Dip

August 28, 2015DIY, food, fruit dip, homemadeDebbie

Since the fudge post was such a hit (almost toooo much of a hit for a greeny blog like this one), obviously you’re all a little sugar crazy and so I thought I’d turn up the heat (or cool) and bring forth an even more decadent recipe… Homemade Fruit (Ice Cream-ish) Dip.

I’ve been waiting for Paleo with Me August to end (and wowzers, I had to wait a while) before throwing myself into the pit of suggary coma-ness, but I simply HAD to try this recipe (in small spoonfuls).

The idea of a fruit dip was a new one to me, but when a friend introduced me to it overseas I was SOLD. Picture the sweet, styling, trendy older sister version of crudite’s with a ranch type dip.

TRUTH BE TOLD this started out as a trial ice cream recipe I heard on the radio (which promised to be the most delicious thing you’ve ever tasted) and while it was knock-it-out-the-park delicious, it didn’t really turn into ice cream as such. It was thick, and VERY rich, so I turned it into a fruit dip – and voia al! Amaze.

Recipe:

1 x 250ml double thick cream

1 x tin full cream condensed milk

150g custard (this can be homemade or store bought)

Optional: 2 (or 3) grated crunchies

Method:

Beat the double thick cream (barely, it’s so thick already! It will thicken FAST so watch it carefully), and then add the condensed milk and the custard. If you’re wanting some decadence then go ahead and chuck in the grated crunchie bars and freeze. Pop it in the freezer so it thickens.

Heyyyooooo! To the stranger on Cape Talk who called in with this recipe – I owe you my utmost thanks. Let’s be friends so I can dig into your recipe books for more delicious secrets…

Picture credit: www.chelseasmessyapron.com

The Yummiest Paleo Recipes EVER

July 31, 2015beetroot, family recipes, food, fresh, fresh produce, fruit, health, healthy snack, homemade, juicing, Paleo, recipes, salad, soup, Whole30Debbie

We have only one more day to go friends, and so I’ve rounded up my favorite Paleo recipes of all time. I find myself coming back to these again and again, even when intentionally eating Paleo is far from my mind…

Most of these recipes can be found on my Paleo Board on Pinterest. Pinterest is an amazing resource for Paleo recipes and inspiration. Included in this blog post are just a handful of the gazillions of recipes that are all amazingly delicious and easily found online. So make friends with Google and enter a world of deliciousness. I’m currently also re-reading Pete Evans‘ book Family Food.

Please try to make as MUCH of this as you can at home. Homemade is BEST. Cooking, baking and almond milk making gets your creative food juices going and is so healthy for the soul.

Michael Pollan says something along the lines of, ‘take as much time to prepare your food, as you do to eat it’. I like that quote. And I think he’s right.

RECIPES:

BREAKFAST: (I usually have fruit and nuts on weekdays and save the bacon and eggy kinda brekkie for the weekend).

– My all time fave is Paleo Granola. Basically 1 cup of each of the following: almonds, cashews, walnuts, pumpkin seeds, and coconut flakes. You can throw some linseed and sesame seed in if you like (maybe half a cup of each). Mix all the nuts/seeds in a large bowl (except coconut flakes) and mix in about 1/4 cup melted coconut oil. If you want, you can squeeze in the juice of an orange for a touch of sweetness. Spread it out over a baking dish (or two) and bake at a low temp (110 degrees) for about an hour, mixing once in-between. Toast the coconut flakes separately as they burn quickly! Add the coconut flakes to the rest of the granola and store in airtight container.

This is best served over cut up fruit (apples, oranges, pears, strawberries etc). Since this is oat-free and nut HEAVY, you really only need a couple tablespoons of granola over your fruit. This amount of nuts might seem expensive initially but it will last you a fair while since you don’t need that much – not nearly the amount you would usually use when eating granola (museli). Also, if you find the nuts too big, you can chop them roughly in the very beginning.

– Classic bacon and eggs, with balsamic grilled cherry tomatoes, garlic fried mushrooms, creamy avo and sweet potato hash. YUM.

– Spinach Beef Frittata. (I sometimes make these in cupcake pans so you have portion sizes that are just right!) Make up your own combinations too.

SNACKS:

– Banana chips (homemade)
– Apple chips with cinnamon (homemade)
– Cherry tomatoes
– Cut up apple and almond butter
– Beet dip and cucumber and carrot sticks
– Boiled eggs with paleo mayo
– Yam fries and aioli (paleo mayo, garlic and lemon juice)
– Kale chips. I know it is not everyone’s cup of tea but I love them.
– Spice-free biltong
– aaaaaaaaaaaand… Lara Balls (throw 1 cup almonds, 1 cup pitted dates, 3 tablespoons melted coconut oil into a food processor and blend to smitherines. Grab handfulls and squish into balls. Keep them in the fridge and nibble as you need. You can add a tablespoon or so of organic cacao powder or ground coffee beans if you’re wanting to add extra flavour). Lara Balls were essential in both my previous Whole30’s.

LUNCHES & DINNERS (I find these quite interchangeable):

Your alternatives to a carby base: cauliflower rice, sweet pot/ yam hash or mash, zucchini ribbons and broccoli and cauliflower florets. You can also make spaghetti squash – but I can’t find spaghetti squash in South Africa. Hmmph.

You absolutely have to make cauliflower rice and sweet potato hash/mash as your hearty meal bases (where you would have used noodles/rice/bread etc.) Omit the lime and coriander from the cauliflower rice recipe if you don’t like those flavours – but I find them super scrumptious. Also, zucchini ribbons (peeling a zucchini like you would a carrot) and broccoli florets or roasted cauliflower are very versatile as bases for a spaghetti type mince or juicy vegetable something-or-other.

Soups: (while you’re at it – make double and freeze extra portions so you have spare for the following week, or for an unpredictably busy day).

– I cannot get enough of this Roasted Butternut Soup. I can now make it with my eyes closed.
– Curried Cauliflower Soup (I buy cauliflower like its nobody’s business).
– Sweet Potato and Bacon Soup (with Ras el Hanout – take the time to make this – it’s easy and so worth it).
– Basil and Tomato Soup (with basil from your garden, obviously).

Salads: (Rule of thumb for salads in general: include 1 green, 1 fruit or vegetable and 1 nut. Usually I would say add 1 cheese, but not while on Whole30).

– Chicken, Avo, Mango, Cilantro, Lime, Mint, & Toasted Cashew Salad. Oh my wooord – one of my all time best.
– Bacon, Lime and Sweet Pot Salad
– Grilled Chicken Citrus Salad

Meaty Options:

– My BEST EVERRRR: Chipotle Chicken Sweet Pot Skins. Your friends will love you forever. Leave off the cheese. It’s a touch high maintenance, but so, so worth it.

– 2nd BEST: Homemade Burgers in Lettuce Wraps. Make it up as you wish. Add whatever tickles your fancy – but keep it dairy free. The crispy lettuce crunch with the warm homemade patty with juicy tomatoes and creamy avo. Stop it. It is so good.

Patty: Throw together minced beef, diced onion, salt, pepper, one egg, a handful of almond flour (leftover from your almond milk), coconut aminos (optional), herbs from the garden, balsamic vinegar, and crushed garlic. Shape into patties, pop in fridge for a while to let the flavours set in and fry in EVOO/Coconut oil on stove. Make extras as snacks.

– 3rd BEST: Fish Tacos. I have now started ordering fish tacos in (reputable seafood) restaurants I love them so so much. I adapt this recipe. I leave out the sugar, dairy and carb component and replace it with homemade paleo mayo and crispy lettuce as the wrap. Make this with a mango salsa. A taste sensation.

Fish & Chips: If you don’t feel like making tacos you can just cook the fish and serve it with yam fries. Yum.

– 4th BEST: Moroccan Meatballs. Yum. Over and Over (on cauli rice). This is another recipe I have continued to make again and again long after our Whole30’s ended.

– 5th BEST: Warm Veggie Salad. The hub is not a huge fan of this one, but I love it. I adapt this recipe (swap the potato for sweet potato or yam). I serve it on baby spinach and mix a couple more flavours into the sauce such as red wine vinegar, balsamic vinegar, salt, pepper and chilli flakes.

When you’re lost for ideas, a frittata is always a safe bet (with whatever you have left in your pantry). Also, how about a delicious roast chicken with roasted veggies? So easy. Use the chicken carcass to make homemade chicken stock (in your Wonderbag) for your soups. So versatile huh?

BEVERAGES:

– Water, drink it with lemon, or not. Just drink LOTS of it.
– Coffee and Tea with Almond Milk or Coconut Milk. These milks are SO easy to make and have no hidden sugars, preservatives etc. unlike store bought. Also roast the left over coconut and almond flours. They’ll come in handy.
– Soda Water with Lemon (my evening drink of choice)
– Naturally Flavoured Water
– Smoothies (so easy to make)
– Juices in your juicer – such as my fave: Beet, Apple & Ginger
– I’m allowing Kombucha since there is no hard and fast rule if it is allowed. I love it for its probiotic and gut health benefits and so feel it’s a great addition. It’s also a good thing to drink when you feel like a glass of wine.

NEW RECIPES I can’t wait to try:

– Healthy Taco Salad in a mason jar with this deeeelicious salsa.
– Roasted Sweet Pot Salad
– Thai Coconut Soup (I love Thai flavours, and ginger is so good for you)
– Coconut Crusted Chicken Patties (how have we not had these before?)

Pheeeeeeeeeeeeeeeewwwww. That’s a lot of info to take in. I did so much research on my first Whole30, I put this PDF together with a shopping list, meal plan for my 4 weeks and it really helped me when I was feeling inspiration-less. Print it out and pin it up in your kitchen for when you’re needing ideas: Whole 30 – Schedule (Week 1,2,3,4).

Now it’s your turn! Please share your winning recipes, and your total failures (so we know to, errrmmm, give them a skip). Be inspired to do your own research and create your own meals.

Good luck and enjoy!!

xxx

MUST HAVES in your Paleo Pantry

July 28, 2015diet, food, health, michael pollan, Paleo, Whole30Debbie

So, because I’m the one initiating this Whole30/Paleo month, I feel like I need to be even more on top of it than usual. My type A is kicking in. Not only do I need to get my game on, but I then need to write about it as well. This is accountability at its max.

So – I’ve been shopping. Yeeeowzers, have I been shopping. I dare not tell the hubby how much money I spent on raw nuts last week (lucky for me I put it on the Canadian credit card and so it feels like a distant dream).

Paleo can seem expensive, but if you find the right shops and budget well – it doesn’t have to break the bank. If you’re doing the higher grade version and buying purely organic, 100% grass-fed, pastured kobe beef well then sure, you might crank it up a notch or two on the spending scale, but if you can’t, that’s fine. Do what you can do.

In terms of specific items – here are a few of the must haves in the pantry at.all.times. My top 5:

– Coconut Oil (organic or preferably organic virgin),
– Free Range Eggs (Elgin Free Range Chicken), and
– Nuts for my paleo granola, homemade nut butters and lara balls. I get them all from Yellow Submarine in Ottery (macadamia, almond, cashew, brazil, coconut flakes, dates, sunflower seeds, pumpkin seeds etc.)
– Coconut Milk/Cream. Buy cans by the dozen. You’ll be amazed at how versatile these babies are.
– Cumin. Well… I just love cumin.

Fruit & Veg:

I mainly buy our fruits and veggies from our local Pick ‘n Pay – purely for my Vitality Healthy Food benefit (and cash back – see frugal, but smart), as well as Food Lovers when I need things in bulk (like making soups to freeze). When I’m feeling extra green I like to make use of an online organic food box system. I try not shop at Woolworths too much, mainly because I find their prices outrageous and I’m thrifty, and I felt a little fooled about their hormone-free – not so free – milk saga a while back. Holding a grudge? Clearly. Admittedly Woolies do sell good quality fruit and veg and if you are looking for something specific they’ll probably have it, and their fresh food lasts a good while. I also get suckered into their Eat In for under R200. Arghhh… they reel me in with their wonderfully sneaky marketing. (Urgh. did you see that? They even managed to turn me from an average supporter to a fairly pro supporter in just one paragraph. Amazing).

In general I am trying to move towards more of a food box system – mainly because its LOCAL, better tasting and organic, and c’mon – SA needs people to support the smaller entrepreneurs (farmers especially).

Here are a few options you can go with, which I’m going to be making use of this Paleo with Me August.

1) Wild Organics (mini bag R110 and medium bag is R160)
2) Think Organic (budget pack R105 and family pack R155)
3) Abalimi & Harvest of Hope (check out their website and Facebook Page)
4) Ethical Co-op (boxes range from R170 – R115).

And use herbs (from your garden for goodness sake). Please go herb shopping and plant them in the new awesome GROWbags and use them at every opportunity. Once your body has started cleaning out the rubbish, your taste buds will reawaken and these incredibly flavoursome little green leaves will become your best friends.

I can’t do without: avocados, cherry tomatoes, yams, cauliflower, coriander, lemons, beets and dates.

Healthy Oils/Fats:

Let’s keep this simple – the most popular and easily accessible oils to cook with are coconut oil and extra-virgin olive oil. If you stick with those you can’t go wrong. Get stocked up on some Oh Mega nut butters (except for the peanut butters – those aren’t allowed). Nuts are the BEST thing to snack on (although, let’s not go overboard).

You can also make almond milk if you simply cannot drink tea and coffee without ‘milk’ in it.

I can’t do without: coconut oil, cashew nuts, almond butter, and almonds (for lara balls).

Just a 1kg bag of cashews for the road. As you do.

Protein:

A couple tips when it comes to protein:

– Fish: please buy wild fish,
– Chicken/Poultry/Eggs: please buy free range,
– Beef: at minimum, please eat lean, fat trimmed/drained beef (remember, we are not banting), and at best, please try find grass-fed and/or organic beef (budget related).
– Processed meat (bacon, sausages, deli meats): please try avoid factory-farmed, or anything with added sugar or MSG, sulfites or carrageenan.

I can’t do without: all of the above really. They are all needed for some of my all time favourite Paleo recipes (coming soon). But don’t overdo it on the meat either. Lets glean the wisdom of our friend, Michael Pollan:

Now that we have all the basic staples stocked, look out for the post coming with my favorite recipes. It’s going to be a goodie.

Any questions? Now is the time to ask…