Tag Archives: fresh produce

Banana Chips, and how they can save your Life.

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My sister-in-law totally shows me up. She is like the most intentional mom I know, and I know a lot of them. She is so down to earth (so you can’t hate her) makes EVERYTHING from scratch, is like super creative with her kids, all the while being a patient wife (me, not so much) and super calm mother (again, I don’t make that list). She’s constantly calm. How? I don’t know.

And while being awesome, her and my hubby’s brother bought my husband a biltong maker one Christmas. Because, of course, it makes so much more than just biltong. It dehydrates just about anything and so your options are endless. As I type this, I can hear it humming next to me dehydrating slices of banana.

We got through 6 weeks traveling from Vancouver, to New Zealand, to Australia and then finally Cape Town thanks to BANANA CHIPS. Banana chips saved our lives. Banana chips were the then-toddlers premium choice of snack and would do anything for them. You know how you’re all like “hubby, have you packed the dummy?” before you leave the house with a baby? Replace ‘dummy’ with ‘banana chips’ and that was us.

All hail the Banana Chip. It saved us. It saved us on airplanes (that alone means it should receive some kind of Nobel Peace Prize), and in people-movers traveling across the south island of New Zealand. It saved us in supermarkets, on boat trips, during half marathons and when mom and dad just needed.a.break. That crispy little yellow (gold) ray of light was our go to.

And I know what you might be thinking… banana chips… gross. And maybe (if you’re grabbing them from the bulk bin at your local grocery store). But not if you make them yourselves. Ohhhhh no. Delicious, and (somewhat) healthy, and cheap, and e-a-s-y, and don’t forget – top quality bribery tool.

HERE’S THE HOW TO:

Homemade-Banana-Chips-on-parchment-paper-682x1024

What you need: bananas. (No additives!)

IF you have a food dehydrator:

Slice the bananas and place them on the dehydrators shelves/wracks. Pop them in and turn your dehydrator on. Leave them around 12 hours, and when you have a moment, take them out, flip them over and put them back in for another 6-8-ish hrs (all depends on how thick you cut your banana). Be careful when flipping them as they can still be soft underneath and can break.

IF YOU DON’T have a food dehydrator:

Pre-heat your oven to 120C and line your slices of banana on parchment paper. Pop them in the oven for 30min. Take them out and flip them over. They can be a little tricky to flip, but you can do it. Use a thin blade to get under them if need be.

Once they are all tuned over pop them back into the oven and allow them to dry for another 30 minutes. When the time is up, take them out of the oven and set aside to cool. Your chips will still be drying out slightly when you take them out from the oven.

After 10 or 15 minutes you are ready to have a taste. I usually store mine in an air tight mason jar in the grocery cupboard. Done.

Now go for it and throw yourself this lifeline.

Picture credits: www.thecarameljar.com, www.recipeshubs.com.

Carrot, Ginger and Orange Juice

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Both my kids are snotty. It’s that horrible fine (blurry) line between sending them to school with a bit of snot and the occasional cough (and pleading ignorance – come on parents, you all know what I’m talking about) and keeping them home (read: ex-haus-ting) and rearranging my work schedule.  Arghhhh…

I’m not a regular pill popper when it comes to my kids, but I’m also not Georg Von Trapp and do offer them meds should they need them. But my first port of call is always going natural. So yesterday we had a juice-making-marathon making carrot, ginger and orange juice. It is very cute when I add too much ginger and my 2 year old calls it ‘th-py-thy’ (spicy).

Recipe: Not a tough one guys – carrots, ginger and orange (skin peeled off!).

orange, ginger and carrot juice 2

Yesterday I also added some left over papaya and a tiny knob of pineapple (it was about to be tossed – one the best thing about a juicer is that you can use almost-off stuff and not be grossed out). If you need to sweeten it (reduce the th-py-thy-ness), apples can be added, and I had some half cut lemons that I tossed in too. I poured it in a mason jar and kept it in the fridge and the whole family had a health boost.

Take those remains and toss them in your compost or use them to make bokashi bran.

I also popped some of the juice into my Zoku-maker and made ‘ice creams’ for the kids. What a win. They are such innocent little beings, and so stoked to have ice creams as part of their dinner. Shame.

Keep warm, healthy and safe this winter.

Picture credit: www.createnourishlove.com

 

Homemade Fruit & Veggie Wash

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I recently read this article about how our ancestors wouldn’t recognise some of the fruit and veggies we eat nowadays because of how humans have altered them over the years and it got me thinking.

It made me aware… again… of how quick we are to give ourselves a pat on the back or a noddy badge for bulk buying *healthy* fruits and veggies for our families but how healthy is healthy?

Yesterday I bought a punnet of seedless grapes (…hang on… how do they produce ‘seedless’ grapes I wonder) and it clearly said on the box ‘preserved with sulphur dioxide’. That doesn’t give me the warm and fuzzies – not sure about you.

grapes

Apparently “sulphur dioxide is a poisonous gas which is sprayed on fruit, and acts as a preservative, enhancing its color and preventing mold.  Airborne inhalation of this chemical has lead to a rash of breathing problems, premature birth and premature death.” Source: Living Pure and Simple Blogspot.

Soooo… how’s about we try do something about this.

First prize we buy local and organic. If you can’t do both, first go local. A lot of the reason we have chemical preservatives on our food is because our food needs to travel from far away to get to our table. The whole farm-to-table idea. Having said that, it’s not always possible.

(Side thought… Micheal Pollan has written some EXCELLENT books on this matter – including The Omnivores Dilemma, In Defense of Food and a great quick read/conversation starter Food Rules. Food Rules was the catalyst for a stimulating discussion of 5 new-to-Vancouver-and-Regent friends (now close as family) on a road trip from Vancouver to San Fran and back again). 

The next step we can take is in our own kitchens. Can we wash our foods in such a way that it minimises the nonsense that has been sprayed/fed/forced onto our delicious food. Well yes, there is.

Thanks to Wellness Mama – here is what she has suggested. And no surprises here, the DIY homemade wash – includes… our old and underrated friend, white vinegar.

Wellness Mama says: “Organic or not, if I didn’t grow the produce myself or get it from family friends who are trusted farmers, I always make sure to carefully wash all produce that we eat. This is especially important with non-organic produce, but I even wash organic store-bought produce as well.” Isn’t she inspiring?

apples in buckets

Different fruits and veggies are treated differently on farms. The Clean 15, Dirty Dozen list is a good benchmark to use when thinking about what to buy organic and what you can wash at home. Screen print this baby for quick access when out shopping.

Fresh market fruits and vegetables


Store Bought Wash?

The University of Maine studied the most popular store bought fruit and vegetable wash brands (in the US) and found that not only did many of them contain chlorine (to kill bacteria on the produce), but in lab testing, they were no more effective than using distilled water. That’s distressing. 

Unfortunately, neither commercial washes or distilled vinegar completely removed waxes, pesticides, and other residue from produce.

The Solution?

Homemade fruit and vegetable washes are effective at removing residue from produce and also help preserve the fridge-life of these foods since bacteria that may cause decay is removed.

To be most effective, different vegetables call for different methods of washing, but three simple and inexpensive recipes will clean virtually every type of produce.

Here is how Wellness Mama does it (and I’m hoping to follow suit):

1. How to Wash Most Fruits and Vegetables: The simplest and least expensive natural produce cleaner is plain white vinegar. For most produce with a skin, this is all I use. I’ll place the fruits and veggies in a freshly cleaned kitchen sink (or a large bowl), fill with water,  and add 1 cup of white vinegar.

I let soak for up to an hour, scrub gently and rinse. To prevent decay, I let dry fully before returning to the fridge.

carrots

2. How to Wash Lettuces and Greens: Lettuces and greens are more delicate and more difficult to wash. They also are more likely to contain insects or other little visitors.

For greens, I dissolve 2 tablespoons of salt in 2 cups of water and add the juice of one lemon. I spray this on the greens, let sit for about a minute, and then add them to a sink of diluted vinegar water. I soak for about 15 minutes, rinse in cool water and dry completely (a salad spinner helps), before putting in the fridge.

Growing greens

How to Wash Berries: Berries are perhaps the most difficult to clean because they are so delicate and take on the flavor of anything they come in contact with (vinegar flavored blueberries anyone?).

I use diluted fresh lemon juice to clean berries. I mix 2 cups of water with 1/2 cup fresh lemon juice and spray on the berries. I make sure the berries are well coated and then soak in fresh water for about 15 minutes. Dry completely before storing in the fridge!

berries

Shoooweeee. This does seem like a lot of work – but I guess your conviction will lead you to do what you must. Green Goods also sells Triple Oranges’ Fruit and Veg Wash (500g) for R57.00 if you would like to try the ready-made option.

Picture credit: wallpaperbeta.com, www.goodfruitandvegetables.com.au, www.vermontvacation.com, www.npr.org, www.destinyhoperose.com, www.activevegetarian.com

What I’m eating this evening

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This recipe just popped at the bottom of the latest Yuppiechef mail out and it looked so delicious I couldn’t help myself but drool over the recipe and scribble it down and pin it that minute. (Check out my alternatives to make it a little more paleo-y).

I love these, no fuss, throw it all together and pop-it-in-the-oven recipes. And this one looks goooood – too good not to share. So thank you to Yuppiechef and Lisa Grey.

Coconut and Lemongrass Chicken Bake

lemongrass-chicken-lifestyle-creative

Ingredients:

Prep time: 10 min | Cooking time: 45 min | Serves 4

8 free range chicken pieces, bone on (usually I don’t love chicken on the bone, but I’m making the exception here. Also, use the bones to make your own chicken stock in your Wonderbag).
250 g/1 cup coconut cream
1 lemongrass stalk, thinly sliced
1 small red chilli, thinly sliced (go easy on the chilli if serving to your kids).
1 lime, cut into rounds
2 Tbsp honey
2 Tbsp soya sauce
Salt and black pepper to season
250 g egg noodles (go with cauliflower rice if you’re going paleo).
200 g mange tout (also known as snap peas for us less fancy)

…and a bunch of coriander. We always need coriander.

Lemongrass-Chicken-plated

Method

1. Preheat the oven to 180°c.
2. Place the chicken pieces into an oven-proof casserole dish (something similar to the Yuppiechef Rectangular Baker). Top with coconut cream, lemongrass, chilli and lime rounds. Drizzle over the honey and soya sauce and season. (I’d squeeze some extra lime in too – love lime). 

prepping-lemongrass-chicken

4. Bake for 45 minutes, until the chicken is golden and cooked through.
5. Five minutes before the chicken comes out of the oven, prepare the noodles and snap peas. Place the noodles into a glass bowl, pour over boiling water and set aside for 3–4 minutes. Drain. Blanch the mange tout/snap peas in salted boiling water.

lemongrass-chicken-dish

Pour yourself a glass of wine, call the family to the table and serve. (Yes please!)

lemongrass-chicken-recipe-feature

Lemongrass-Chicken-eating

Right, so I haven’t tried this recipe yet, but I don’t think I can stuff it up – I’ll let you know how it goes. Who doesn’t love Asian flavours, lemongrass, coriander, coconut milk… yummmmm.

Enjoy!

All pics and recipe: www.yuppiechef.com

The Yummiest Paleo Recipes EVER

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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.

sweet pot hash

– 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.

sweet pot friesbeet humus

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.

cauliflower rice

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).

roasted butternut soup

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

mango 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.

chip chicken skins

– 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.

fish tacos

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.

paleo mayo

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.

moroccan meatballs

– 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?

roast chicken

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.

Beet juice

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?)

salsa

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

Be inspired at Cape Town’s Oranjezicht Famers Market

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This world of green, organic, natural goodness is inspiring. And closer than you think – it’s in Zille’s back garden!

Having recently moved back to South Africa after numerous years abroad, I’m still getting into my groove with the ‘what’s on’ calendar of Cape Town. And so a fair few weeks back, I grabbed my tribe and we hit the Oranjezicht City Organic Farmers Market at Premier Helen Zille’s residence. Truth be told I was more excited about seeing Zille wave to us from out her bedroom window than I was about the market itself (and this was our last shot – after this particular week the market was to move to Granger Bay for the winter), but she was quickly forgotten about once we arrived.

The rolling hills of fresh green lawn, a backdrop of our spectacular mountain, and water features most likely pulled off the set of Downton Abbey take your breath away. Then, you notice you’re walking to the sound of music, and you’re taken by the smell of good (as opposed to bad) coffee, fresh farm food and all around you are people of every kind… your early morning farmers-market types, (some with their soil covered hands, dogs by their sides and carrying well-worn produce baskets) to the German tourist, the local Cape Townian dressed in her Hunters boots and the young family on a Saturday morning outing – just lapping up the local flavour. The experience is literally a feast for all your senses.


You can find everything from bonsais, paleo marshmallows and sweet local majool dates to creamy flat whites, eggs benny on potato bread and bun-less burgers. Organic veggies of all variety are on offer, next to an array of orchards, free range eggs, raw milk, honey, milk kefir and kombucha. My senses were on overload.

Admittedly, in denial of winter approaching I had worn the incorrect shoes, my kids got a bit (a lot) muddy, and my toddler drank his ‘Bean There’ babychino too quickly so lost the plot in his realization he wasn’t getting any more, but otherwise it was a splendid morning outing.


What inspired me more is that people really do think like us and they are living like those choosing different ways of doing things and encouraging others to do the same. I LOVE that raw milk is available, that fermented drinks are celebrated (and normal) and soil covered veggies are desired, if not praised.

*The OZCF Market Day recently received the South African Heritage Award in the 2014 Eat Out Zonneblom Produce Awards.

Check out the Oranjezicht City Farmers Market every Saturday morning at Granger Bay from 9am – 2pm. For more info, visit the webiste here.