Tag Archives: superfoods

Green Soup with Coconut & Sea Salt Mountain Bread Crisps


As much as I love a green smoothie, in this freezing cold weather I’ve found a hot green soup makes a lot more sense when you really want to up the ante. In this recipe, I used spinach leaves but kale, rocket or any other leafy green would work just as well, set off with the soups lemony flavour and a hint of thyme. Served with these delicious Coconut and Sea Salt Mountain Bread Crisps it makes getting your daily dose of greens in a whole lot more fun xx

Green Soup
Recipe by Mummyknows

1 tablespoon olive oil
chicken / vegetable stock (approx 1 litre)
1 yellow onion diced
2 stalks celery chopped
few sprigs of thyme
2 bay leaves
1 head brocoli chopped
4 zucchinis diced
2 generous handfuls of spinach, rocket or kale
1 lemon
sea salt

In a large pot heat olive oil, add onions and stir until translucent, approx 4-5 minutes. Add the thyme and bay leaves, stir until fragrant, around another 2 mins. Add the celery, brocoli and zucchini, saute for a further 6-8 minutes. Add approx 1 litre of boiling stock so all the veggies are just immersed. On low heat, cover and continue to cook for around 20 minutes or until all vegetables have softened. Once cooked, remove bay leaves, add spinach, sea salt and blend to preferred consistency. Add a generous squeeze of lemon to each serve xx

Coconut and Sea Salt Mountain Bread Crisps
Recipe Mummyknows

2 sheet mountain bread
coconut butter (I use Loving Earth)
Sea Salt

Heat the oven to 180degrees. Line a baking tray with baking paper. Spread each sheet of mountain bread with coconut butter and sprinkle with sea salt. Using kitchen scissors, cut the sheets up into small triangles. Spread evenly over the baking paper and toast in the oven for 4-5 minutes or until golden and crispy xx 

Super food head liners. Honey glazed salmon, miso greens and pineapple brown rice.

Cooked for the boys last night, so please excuse the hurried photographs as hungry appetites took precedence. To satisfy a mid week Super food craving, some of the biggest power players head lined. Broccoli and green beans took on new life with a Miso dressing, while honey glazed Salmon was mercifully easy but always fail safe. Accompanied by a delicious Pineapple and Coconut Brown Rice, a Hawaiian inspired recipe. And I can’t resist anything reminiscent of Hawaii.

Salmon with Honey Glaze

1 tablespoon honey
3 tablespoon soy sauce (or shoyu)
1 tablespoon lemon juice
4 salmon filets
1 tablespoon coconut oil

Heat coconut oil in a large pan and cook salmon fillets skin side down for approx 4 minutes. Brush paste on before turning and then cook skin face up for a further 5 minutes until golden and to liking. Heat remaining sauce and serve alongside salmon fillets.

Miso Greens

3 tablespoons white Miso paste
4 tablespoons sake
4 tablespoons mirin
1 tablespoon soy sauce
1 teaspoon palm sugar
1 large broccoli
2 large bunches of green beans trimmed

In a small bowl combine Miso paste, sake, mirin, soy and palm sugar and whisk together. Transfer to a small skillet and heat over low heat until warm. Blanch the greens for a couple of minutes rinsing under cold water. Place vegetables in a serving bowl, cover with dressing mixture, toss and serve.

Pineapple Brown Rice
Adapted from 101 Cookbooks

2 teaspoons toasted sesame oil
1 teaspoon coconut oil
1/4 cup (fresh or canned) pineapple juice
1 garlic clove
2 tablespoons soy sauce (or shoyu)
1 cup pineapple, cut into chunks (or 1 small can)
2 teaspoons freshly grated ginger
1/4 teaspoon fine grain sea salt
2 cups brown rice
4 spring onions, thinly sliced
3 shallots thinly sliced
3 tablespoons cashews, toasted and chopped
1/2 large red chilli, seeded and chopped (optional)

Cook brown rice as per pack then set aside and allow to come to room temperature. To make the dressing, combine 1 teaspoon sesame oil, 1 teaspoon coconut oil, soy sauce, pineapple juice, garlic, ginger and sea salt and whisk together. Heat in a small skillet, just until warm but not boiling, then set aside. In a large fry pan saute spring onions and shallots. Add cashews, brown rice and dressing mixture and mix together for 1 to 2 minutes. Remove and place in a large serving bowl, mix through pineapple (and chilli), then serve.

Fish and Salad revamped

Pic via Delicious Magazine

Sumac Spiced Barramundi with Tahini Paste and Quinoa Salad

I’m forever on the hunt for new versions of fish and salad. The recent edition of Delicious Magazine with all it’s beautiful pictures and clever ideas prompted me to delve into the archives for inspiration. My past aversions to anything mushy or paste like would have previously prevented me from attempting this recipe. But, since our babies repertoire for all matter of things blended have taken center stage in our kitchen, I’ve developed a new found appreciation for pastes and purees. This recipe for Sumac Spiced Barramundi with Tahini Paste and Quinoa Salad which I have adjusted to make even healthier, truly is delicious. It gives fish and salad a total makeover xx  

Recipe adapted from Delicious magazine

1 avocado, chopped
Juice of 1/2 lemon
2 tbs extra virgin olive oil
2 tbs tahini
1 tbs ground cumin
2 tsp sumac
1 cup quinoa
Chicken stock / vegetable stock to cook quinoa
1 Shallot finely diced
3 tbs slivered almonds dry fried
2 tbs lemon juice
1 teaspoon lemon rinde
1 tbs olive oil
Handful green beans
1 Lebanese cucumber, cut into matchsticks
1 cup pitted green olives, sliced
2 tbs chopped flat-leaf parsley
2 tbs chopped mint leaves
Seeds of 1 pomegranate
4 Baramundi fillets skin on, pin-boned

Cook the Quinoa as per pack, using chicken stock to flavor. In the meantime, saute shallots for 3 minutes then set aside. In the same pan, dry fry slithered almonds for 4 minutes or until golden, set aside. Blanch green beans. Then, in a small mixing bowl combine 1 tablespoon olive oil, lemon rind and lemon juice, whisk together. In a large serving bowl, combine, cooled Quinoa, shallots, almonds, green beans, pomegranates and lemon mixture and mix together. When ready to serve, top with mint, parsley and cucumber and toss to combine.

To make the paste, combine chopped avocado, Tahini, lemon juice, cumin, 1 tablespoon olive oil and 1 teaspoon sumac and whisk together until a smooth paste forms.

Preheat oven to 180c. In the meantime season fish with salt and pepper and sprinkle 1 teaspoon of sumac on. Then heat 1 tablespoon olive oil in fry pan and cook fish skin side down for 2 minutes or until golden, then repeat the same on other side. Transfer fish to oven and bake for approx 10 minutes or until cooked through.

To serve brush each plate with Tahini paste, lay cooked fish beside it and top with salad.

Healthy Summer BBQ – Persian corn, Worcestershire fillet and Spring vegetables

Since my little one has just recently been weaned over to the bottle I thought it wise to book a hair appointment tonight. As a purely breast fed baby, we’ve been attached at the hip (or pardon the pun, the breast) at this time of evening for obvious reasons. Feeding aside I like to be there when she’s tucked into bed. . Tonight’s the first night in seven months that my little baby girl together with my husband have headed out sans mumma. Make no mistake, it’s not like they’re heading to the moon, they’re merely on their way to my in laws for an early dinner.  I’d be lying if I didn’t admit my heart aches a little. Crazy you may say. Well I don’t disagree.

The other night hubby came home with a surprise selection of Jame Oliver Magazines.  Though most of my reading consists of scouring through blogs and internet sites, I am a sucker for curling up late at night with a good selection of magazines and a cup of tea. Inspired, we cooked up a big healthy feast on the BBQ. I’m hoping sharing these recipes with you serves as a welcome distraction, puts a big smile back on my dial and one on yours too xx

Jamie Oliver’s Persian Corn reinterpreted

To make this recipe a little healthier I replaced the butter with olive oil, the walnuts with almonds and added some lime zest ( a girlfriend’s trick), plus a sprinkling of spring onions.

4 Corns
1 tablespoon olive oil
Seeds of half a pomegranate
2 teaspoons sumac
2 tablespoons slithered almonds
1 tablespoon lime zest
4 spring onions finely sliced

In a large saucepan of boiling water cook the corn for approx 10 minutes. Once cooked drain under cold water and allow to cool. Scrape the corn off the cob and place in a medium sized mixing bowl, add the sumac, lime rind and pomegranates and mix together. Heat the olive oil in a medium sized skillet and pan fry the almonds for a couple of minutes or until golden. Add the corn mixture and cook for a further 3 minutes. Place the mixture in a serving bowl and top with sliced spring onions.

Barbecued Spring Vegetables with spicy orange dressing
Recipe adapted from Jamie Oliver

2 Carrots cut into quarters
4 spring onions trimmed
1 bunch broccolini halved lengthways
1 bunch baby asparagus halved lengthways
1 zucchini sliced
1 bunch of green beans
2 teaspoons cumin
1/2 teaspoon cinnamon
juice of 1/2 an orange
olive oil

Stack the vegetables on a large serving dish, drizzle with olive oil and season with salt and pepper. Pass it to your significant other/ brother / mate / dad and ask them to BBQ it for you. For those of you who just gasped in shock, admittedly I have no idea how to fire up a Barbie. For the brave girls that can cook a mean BBQ, place the veges on a hot BBQ and cook for 5 – 6 minutes or until charred. In the meantime (back in the kitchen) combine the spices and juice with an equal part olive oil and whisk together. When the vegetables are ready drizzle with dressing and serve.

Black and Blushing Worcestershire Fillet
Adapted from a Jamie Oliver Recipe

800g piece of fillet steak
2 heaped tablespoons french mustard
8 – 10 tablespoons Worcestershire sauce
2 tablespoons olive oil
2 Rosemary Sprigs

As early as possible (ideally in the morning) place all the ingredients in a zip lock bag, squeeze out the air and massage all the flavors into the beef. Approx 1.5 hours prior to cooking remove from the fridge, place in a cool corner of the kitchen and allow to reach room temperature. Pre heat the BBQ, drizzle some olive oil over the hottest part of the BBQ and cook for about 8 – 10 minutes, turning every minute. Once it looks cooked move to a cooler part of the BBQ and cook to your liking. Once cooked, place on a platter, drizzle some olive oil and Worcestershire sauce over and allow meat to rest for a few minutes before serving.

Kale, the super Super Food


Kale pita bread salad with lemon poppy seed vinaigrette

When I came across this recipe for the Super Food of the moment, Kale, I was for lack of better words, super excited. Simply a delicious way to consume the highly talked about dark leafy green. Kale does wonders for your skin, your complexion, helps combat the aging process, is loaded with nutrition and filled with vitamins and minerals. What’s not to love? Well it doesn’t exactly scream buy me, try me, when you past it at the grocer, but with this recipe in mind you may just give it a shot. . .

I replaced the crunchy croutons in the original recipe with lightly sprayed oven toasted pita crisps to make it that little bit healthier, and replaced the regular mayonnaise for an alternative vegan sunflower mayonnaise.


4 cups kale
2 cups toasted pita crisps (cut into triangles spray with olive oil and lightly toast in oven)
2 tablespoons sunflower seeds dry fried
1/4 cup pomegranate seeds

3 tablespoons olive oil
2 tablespoons rice vinegar
1 teaspoon honey
1 teaspoon vegan mayonnaise
1 teaspoon lemon zest
1 teaspoon lemon juice
1/4 teaspoon sea salt
1 tablespoon black sesame seeds


Blanch the kale for a couple of minutes, rinse under cold water, dry (in a lettuce spinner if you have time) and pile into a large serving dish. Mix all the dressing ingredients together and then pour over the kale letting it soak in all the flavor. Add the pomegranates, sunflower seeds and pita crisps and toss together. Voila, you have a beautiful kale salad!

Recipe adapted from Food52 by Foodyear