EAT CLEAN

EAT CLEAN

You are what you eat… so when we want to feel fresh, vibrant and healthy, filling up on natural foods bursting with vitamins,

nutrients and nourishing antioxidants is an excellent idea. Eating well often comes back to stripping food back to basics – cutting back on artificial flavours, added sugars, and overly

processed ingredients – and reaping the goodness of essential nutrients and natural flavours.

For a big, summery kitchen refresh, we asked Australian lifestyle blogger and model Natascha Elisa to share some of

her favourite healthy recipes. From breakfasts and smoothies, to salads and dinners, to deliciously light sweets and treats, Natascha shows us how to create colourful, wholesome and energy-boosting food that tastes as good as it looks. Think

papaya, coconut, goji berries, kale, avocado, quinoa…each bite is like a trip to a tropical island. And the feeling it gives you?

That’s like a summer holiday too.

This is a be. publication. For more delicious recipes visit bemagazine.com.au

EditorsBilly Falkingham and Rebecca Howden

DesignThe Drop

PhotographyTabatha Turner

CONTENTS

BREAKFAST

06 Mini Oat Pancakes08 Homemade Toasted Muesli

10 Apple and Passionfruit Bircher

SNACKS

12 Goji-Nut Bars 14 Seeded Snack Bars

16 Coco-Cacao Energy Truffles18 Sweet Potato Fries

MAINS

19 Sweet Potato Pizza Toast20 Pumpkin and Pea Risotto

22 Sweet Potato Medley Quinoa24 Brown Rice Fritters

26 Vermicelli Noodle Salad

SMOOTHIES

28 Green Smoothie 30 Papaya-Coconut Smoothie

TONICS

32 Blueberry Lemon Infused Water

SALADS

34 Wild Quinoa Salad 36 Lentil Salad 38 Bean Salad39 Zucchini-Carrot Salad (with Avocado Sauce)

SIDES

40 Sesame Spinach42 Spicy Bean Dip44 Sweet Potato Hummus46 Pan Roasted Brussels Sprouts48 Fresh Salsa49 Herbed Buckwheat and Brown Rice Quinoa

SOUPS

50 Broccoli and Cauliflower

DRESSING

52 Avocado Sauce

SWEETS

54 Mini Chocolate Cakes

KEY INGREDIENTS

PeasSpinach

Brussels sprouts CauliflowerCucumber

Sweet potatoBerries

StrawberriesPassionfruit

AvocadoLemons

Brown riceQuinoa

BananasFlaxseeds

Extra virgin olive oilCoconut oil

Apple cider vinegarChickpeas

Beans Lentils

Oats

Herbs:parsley

corianderdill

Disclaimer: The information contained in this publication is provided for general information purposes only and is not a substitute for medical advice. Unless expressly stated, any views and expression or opinion contained in this publication do not represent the opinion of Medibank Private. Medibank Private does not guarantee the accuracy of any of the opinions, advice, representations or information contained in this publication and, to the maximum extent permitted by law, accepts no responsibility for any loss, injury or inconvenience sustained by any readers as a result of or in connection with the information contained in, or any reliance upon, this publication (whether by way of negligence or otherwise.) The information in this magazine only applies to Medibank branded products.

MEET NATASCHA ELISA MODEL, BLOGGER, EXPLORER

Whether she’s jet setting to Los Angeles and Bali or sipping coconuts under the Australian sun, Natascha is endlessly inspired by life’s simple beauty. At her blog InSearchofSadie.com, she offers readers a glimpse

into her own vibrant, nourished life, sharing her love for fashion, healthy lifestyle and travel. Over at her sister blog, CleanCookingRecipes.com, she

posts her own healthy recipes and information on nutrition.

Follow Natascha:Web nataschaelisa.com Twitter @nataschaelisa

Instagram @nataschaelisa Facebook In Search of Sadie

INGREDIENTS

1 cup of rolled oats (use gluten free oats for a GF option) ½ cup of coconut milk

2-3 tablespoons of pure maple syrup 1 tablespoon of coconut butter/oil

pinch of cinnamonpinch of salt

1 teaspoon of brown sugarfresh strawberries and bananas, chopped

METHOD 

1. Add oats to your food processor and pulse until it forms a fine powder.  Add a tiny pinch of salt, cinnamon and brown sugar and mix. 2. Transfer your oat flour to a

bowl and add milk, stirring until it becomes an appropriate constancy.  (The amount of milk you use depends on the

desired thickness. The thicker the mixture, the thicker the pancakes.) 3. Heat coconut butter/oil in a nonstick pan until melted and add one large spoonful of the mixture at a time.

If your pan is big enough and you want to make mini pancakes, you can make two at a time. 4. Pile them on a plate and drizzle

with pure maple syrup and top with fresh fruit.

MINI OAT PANCAKESServes 2

Breakfast

7

INGREDIENTS

3 cups of rolled oats (use gluten free oats for a GF option)1 handful of sultanas/ raisins1 handful of pepitas and sunflower seeds ½ cup of dried apricots, sliced½ cup of raw almonds½ cup of dried apple rings, sliced3 tablespoons raw honey

METHOD 

1. Mix ingredients in a bowl, drizzle in honey and stir until well coated. 2. Pour ingredients on a sheet of baking paper on a baking tray, and spread the mix out so that the tray is completely covered. 3. Put in the oven at 180 °C for about 5-10 minutes, until golden brown. Store in an airtight container.

HOME MADE TOASTED MUESLI

Approx. 6 serves

Ever read the ingredients of packaged muesli? Full of sugar, oil and preservatives. Not this muesli! �is recipe is so easy, and the �nished product lasts for weeks in the pantry (if you don’t eat it by then…) It’s so quick and so yummy – especially when you have a serve straight from the oven when it’s still warm.

Breakfast

9

tw

INGREDIENTS

1 cup of rolled oats (use gluten free oats for a GF option)1 green apple1 ripe passionfruit1 small tub of natural yogurt (for a dairy free alternative,

use coconut yogurt or soy yogurt instead)sprinkle of cinnamona handful of slivered almondshoneyfreshly squeezed apple juice (you will need about 3 large

green apples for this. If you don’t have a juicer, buy cold pressed apple juice; it’s the next best thing!)

METHOD 

This one takes a little bit of preparation.

The night before:1. Mix oats, apple juice and cinnamon well and place in an airtight container. 2. Place in the fridge and sleep well knowing your breakfast will taste amazing.

The morning of:3. Save a wedge of the green apple (for decoration later) and finely grate the remainder. 4. Add the grated apple, almonds and honey to the oat mixture and combine.

Serve with yogurt and top with passionfruit, garnish with thinly sliced apple and you’re done!

APPLE-PASSION BIRCHER

Serves 2

Breakfast

METHOD 

1. Combine a handful of goji berries, sultanas, dates, almonds and hazelnuts in a blender until smooth. 2. Flatten on a chopping board, pushing in the ends

with a butter knife. Slice into bars. Store in fridge in an airtight container – or they

can be individually wrapped as a pre-prepared on-the-go snack!

GOJI-NUT BARS

Snacks

12

13

INGREDIENTS

1 cup GF rolled oats1 cup puffed rice½ cup mixed seeds (flax, pumpkin and sunflower seeds)¼ cup desiccated coconut ¼ cup cacao nibs¼ cup sesame seeds½ cup sultanas½ cup dried cranberries 3 tablespoons coconut butter/oil2 tablespoons agave

METHOD 

1. In a nonstick pan, melt the coconut butter/oil and agave on medium heat until runny, siring often. 2. Mix all remaining ingredients (apart from sesame seeds) in a mixing bowl until well combined, then add to the pan. Stir frequently. 3. Toast until golden, then immediately remove from heat. 4. Add ingredients to a blender and mix at 3 second intervals. The ingredients should still be chunky and not blended. 5. Transfer mixture to a flat pan and press down using a spatula. Sprinkle sesame seeds on top.  (Tip: if the mixture doesn’t seem sticky enough, melt some more coconut butter/oil and agave and drizzle on top.) 6. Transfer to fridge to set (this will take a few hours). Once set, cut into squares and store in an airtight container, or wrap individually for an on-the-go snack!

SEEDED SNACK BARSPumpkin seeds (pepitas) contain protein, vitamin B and magnesium. Sun�ower seeds are a good source of folate (which promotes a healthy immune system), and vitamin E (an antioxidant which helps healthy hair and skin). Flax seeds contain soluble �bre and Omega-3 fatty acid.

Snacks

15

Snacks

16

INGREDIENTS

1 cup rolled oats (gluten free oats for GF option)1 cup puffed rice¼ cup seeds (flaxseeds, pepitas and sunflower kernals) ¼ cup shredded coconut (set some extra aside)½ cup sultanas½ cup dried cranberries¼ cup cacao nibs1 tablespoon coconut butter/oil1 tablespoon agave syrup or honey2 drops vanilla essence

METHOD 

Blend until smooth. Using hands, form balls and coat in shredded coconut. 

Tip: These can be kept in the fridge or the freezer in an airtight container, or wrapped individually in aluminium foil as a quick take away snack. 

COCO-CACAOTRUFFLES

17

INGREDIENTS

1 sweet potato per person1 tablespoon of oil of choice per sweet potato

(olive, avocado or coconut oil)herbal salt and cracked pepper to taste

METHOD 

1. Preheat oven to 180 °C. 2. Peel and cut sweet potato into strips. 3. Place on a baking tray.

Using a brush, lightly coat in oil, then sprinkle with salt and pepper. 4. Bake until golden, then

remove and rotate and continue to bake until golden on all sides. 5. Remove, allow to cool

slightly and enjoy!

SWEET POTATO FRIES

INGREDIENTS

2 slices of bread (I used multi-grain gluten free)2 tablespoons of organic pizza sauce100 g cheese (for a DF option use soy cheese)1 small purple sweet potato (boiled and sliced)1 handful spinach, chopped1 fresh tomato, thinly sliced

METHOD 

1. Pre-heat oven to 180 °C. 2. Top bread with pizza sauce, sliced tomato, sweet potato, spinach and top with cheese.3. Place in oven until the cheese is melted and the bread is crisp.

SWEET POTATO PIZZA TOAST

Serves 1

Feel like pizza but don’t want to order unhealthy take away, and don’t have time to make your own pizza base? Here is your answer!

INGREDIENTS

1 cup of arborio rice 1 quarter pumpkin (I used a kent pumpkin, including skin)1 large shallot, finely chopped1 small packet frozen peas½ bottle of white wine1 tablespoon olive oil1 litre of gluten free vegetable stock (or herbal salt,

dissolved into 1 litre of warm water)fresh seasonal herbs (dill or parsley)sea salt and cracked pepper

METHOD 

1. Chop pumpkin into squares and boil in a pot of water under tender. 2. In a large pot heat olive oil on medium temperature, add chopped shallots/onions and sauté until clear. 3. Add rice and stir through. Immediately add stock until rice is covered. 5. Control heat accordingly; the rice should cook but not boil.  Continue to stir. Every time the liquid absorbs, add some more – never let it dry, or it will stick to the bottom of the pan! 6. Once all the stock has been absorbed start adding white wine, a cup at a time until absorbed. Make sure you watch your pumpkin! When it’s done, you can drain the cooking water into your risotto for extra nutrients. Keep the cooked pumpkin aside. 7. Keep stirring and adding water until the rice is al dente. At this point, add the cooked pumpkin and stir through. 8. Add salt and pepper to taste. 9. Just before dishing up, stir through frozen peas – the heat of the risotto will defrost them and they will be fresh and crunchy.10. Dish up and top with fresh herbs.

PUMPKIN AND PEA RISOTTO

Serves 2

Mains

20

Mains

22

INGREDIENTS

1 cup quinoa1 small sweet potato

1 pomegranate1 avocado (cut into cubes)2 handfuls of fresh rocket

1 tablespoon of coconut oil/butter

DRESSING

juice of 1 small lemonzest of ½ lemon

2 tablespoons of avocado or olive oil1 tablespoon of apple cider vinegar

salt and pepper to taste

METHOD

1. In a small saucepan, cook quinoa as per usual. In another saucepan, boil sweet

potatoes whole, until tender. 2. Whilst the quinoa and sweet potato are cooking, remove all seeds from pomegranate and set aside. 3. Remove quinoa from heat and leave lid on to cool. Remove sweet potato and chop. 4. In a large non-stick pan, heat coconut butter/oil

until melted. Add chopped sweet potato (both varieties) and cook until slightly brown and

crunchy. Add salt and pepper here if desired.  5. In a large bowl, add cooked quinoa and ½ of dressing and mix well. Add sweet potato and rocket, mix well, then top with avocado and

pomegranate and remaining dressing.

SWEET POTATO MEDLEY QUINOA

With avocado and pomegranate.

Serves 2

INGREDIENTS

1 cup carrot pulp (can be substituted for grated carrot)1 cup cooked brown rice (about 3/4 of a cup uncooked) 1 can 4 bean mix, drained and rinsed. 1 handful fresh parsley, finely chopped½ red onion1 clove garlic, crushed2 teaspoons ground flaxseeds (linseed meal)1-2 tablespoons olive oilsalt, pepper and spices (I use Herbarmare vegetable salt,

black pepper and Cajun spice)

METHOD 

1. Preheat oven to 180°C. Cook rice in a small pot until slightly undercooked (don’t cook it too much, as it will continue to soften in the oven). 2. In a pan, heat a splash of olive oil, add chopped onion and garlic and sauté until clear. Add salt, pepper and spices until fragrant.  3. Add onions, carrots, parsley, ground flaxseeds, olive oil and beans to a deep dish and blend until smooth.  4. Add brown rice and stir with a wooden spoon until well combined. If the mixture is too dry, add a small amount of water. If it’s too wet, add more ground flaxseeds; the mixture should be malleable. 5. Lightly grease a baking tray or baking paper with olive oil or spray. Using a spoon, form mixture into 6 balls and space evenly on the tray.  Press with a spatula to flatten. 6. Cook until golden and slightly crunchy (about 20 minutes). Transfer to a cooling tray and serve warm.

SERVING SUGGESTIONS:

1. Break and serve with hummus, lettuce, tomato and avocado in a wrap. 2. Stack with rocket, sun dried tomatoes and avocado in a sandwich. 3. Cut into quarters and serve on top of a salad.

BROWN RICE FRITTERS

Makes 6 small patties

Mains

25

tw

INGREDIENTS

½ packet vermicelli noodles½ medium sized continental cucumber1 medium sized carrot1 ripe hass avocado2 inch slice of fresh ginger, grated2 tablespoons of apple cider vinegar1 tablespoon of avocado oil (or preferred oil) juice of 1 limepinch of chilli flakesa few stalks of fresh coriander, finely chopped salt and pepper to taste

METHOD 

1. Fill a large pot with water and bring to the boil, add noodles. They will cook quite quickly (around 5 minutes). 2. Drain noodles and set aside. 3. Prepare dressing by adding vinegar, lime juice, chilli flakes, fresh ginger, salt and paper – mix well. 4. Grate carrots and cucumber, and mash the avocado. 5. Transfer noodles to a bowl, add vegetables and avocado, top with fresh coriander and drizzle with dressing.

VERMICELLI NOODLE SALAD

Serves 2

Mains

26

GREEN SMOOTHIESI like to start my morning o� with a green smoothie.  �e ingredients help to alkalize the body, as well as giving you energy, protein, vitamins, amino acids and antioxidants.  It’s important to have variety and a two day break, so I have been trying a di�erent combination every morning from Monday to Friday.

�is is not a breakfast substitute; this is complementary to a healthy breakfast (like cereal, muesli or porridge.)

Smoothies

28

4 OF MY FAVOURITE COMBINATIONS:

1. Banana, spinach and almond milk2. Cucumber, pear, apple juice, lemon and mint

3. Coconut water, kale, banana and avocado 4. Kiwi, spinach, pineapple, coconut water and banana

Optional extras: Ground flax seeds (Omega-3 and fibre), psyllium husks (fibre), maca powder (energy, calcium), acai powder

(antioxidants), almonds (protein, calcium, magnesium), oats (fibre, low G1, energy), parsley (immune boost, vitamins).

Sweeten with: Agave (low GI, regulates blood sugar), honey (flavonoids, antioxidants, antibacterial),

medjool dates (B minerals)  

Tip: If you’re a beginner to green smoothies, start with a bigger fruit to veggie ratio. A yummy green smoothie will be

about 60% fruit to 40% veggies.

INGREDIENTS

1 tablespoon flax seeds (linseeds)½ cup coconut milk ½ cup filtered water

½ ripe papaya

METHOD

1. Blend papaya, coconut milk and filtered water.2. Top with flax seeds, and enjoy!

PAPAYA, COCONUT AND FLAX SMOOTHIE

Papaya acts as a digestive aid (it’s rich in the digestive enzyme papain). It’s extremely high in vitamin C, as well as an excellent source of folate, potassium,

vitamin A and dietary � bre.

Smoothies

30

INGREDIENTS

1 organic lemon, sliced¼ cup blueberries

Filtered water

METHOD

1. Fill a bottle or jar with filtered water, add lemon slices and blueberries. 2. Place

in the fridge and allow to infuse for a few hours (or overnight). 3. Enjoy your fruity

fresh flavoured water!

BLUEBERRY AND LEMON INFUSED WATERHealthy, fresh and delicious! Th is is a great way to keep hydrated

without buying sugary, artifi cially fl avoured drinks – and it’s easy to make.

Tonics

32

33

tw

INGREDIENTS

1 cup quinoa¼ cup cranberries or pomegranate seeds (or both!)

¼ cup seeds (pumpkin seeds, sunflower seeds)¼ cup slivered almonds

1 handful rocket

DRESSING INGREDIENTS 

¼ cup olive oil½ a fresh lemon, juiced.

1 tablespoon white wine vinegar1 teaspoon Dijon mustard

1 teaspoon agave (or preferred sweetener) salt and pepper to taste

METHOD

1. To cook the quinoa, rinse then add to a pot with two cups of water. Bring to a boil, cover, and reduce heat to a simmer.  Continue to cook until water is absorbed. When

it is done (it will double in size and change form) turn the heat off, but leave it covered for another 10 minutes before fluffing with a fork. 2. In a small dish or jar, add

all dressing ingredients and mix well. 3. Transfer quinoa into a bowl and add ¾ of the dressing mixture.  Allow the quinoa to cool and the dressing to absorb. 4. Add

rocket, nuts, seeds and cranberries/pomegranate and mix through. Pour the remaining dressing on top. 

Serve now, or cover and keep it in the fridge for a few hours (this will allow the flavors to absorb).

WILD QUINOA SALADServes 2

Salads

34

METHOD

1. Soak lentils as long as possible (the night before is ideal, 1 hour before is okay.) 2. Cook lentils in water and stock or herbal salt on stove until they are still a little bit firm (not as soft as for lentil soup.) 3. Drain and set aside. 4. Finely chop lettuce and any fresh seasonal herbs (parsley or dill) on hand and place into desired bowl.

DRESSING 

2 tablespoons olive oil2 tablespoons organic apple cider vinegarpinch of salt and pepper1 teaspoon mustard squeeze lemon juice

1. Pour ½ of dressing onto lentils and mix well. Pour lentil mixture over lettuce and pour remaining dressing on top. 2. Eat immediately – the lettuce should be crunchy and the lentils warm. 

LENTIL SALADServes 2

Salads

36

METHOD 

1. Finely chop baby spinach.2. Grate cucumber and carrot.

3. Cut avocado into cubes.4. Rinse beans.

5. Mix in a medium sized bowl.

Top with salt, pepper and fresh lemon juice.

Tip: If you grate the veggies (especially if they are organic) the natural juices will give your salad enough flavor not to need vinegar

and oil. Lemon juice gives it that extra kick!

Tip: To take it to work or school for a fresh, healthy lunch option,

prepare salad by layering in a jar with the dressing at the bottom – then simply shake it up at lunchtime to

combine ingredients.

BEAN SALADServes 1

Salads

38

INGREDIENTS 

½ head of lettuce, sliced1 small carrot, grated1 small zucchini, grated½ avocado, sliced

DRESSING 

1 tablespoon lemon juice1 tablespoon extra virgin olive oil herbal salt and cracked pepper to taste 

(Hint: Mix well by shaking in a small jar!)

METHOD 

1. Combine the herbed buckwheat-quinoa-brown rice mix with the grated zucchini and carrot. 2. Drizzle with dressing and mix through. 3. In a bowl, layer lettuce with remaining ingredients, and top with avocado sauce and extra fresh avocado.

ZUCCHINI AND CARROT SALAD With mixed buckwheat-quinoa-brown rice and avocado sauce.

Serves 1

Salads

39

SPINACH SESAMESpinach is a nutritional powerhouse – it’s full of vitamins and minerals which are utilised and

absorbed when prepared correctly and paired with the right foods. As long as the spinach starts from raw and isn’t overcooked (for example, if you lightly steam or blanch it), the vitamin and mineral content won’t

change. Spinach is a source of vitamin A which is an antioxidant and supports immune function and vitamin K – both of which are fat soluble vitamins.

40

INGREDIENTS

1 bag baby spinach 3 tablespoons sesame seeds

2 tablespoons rice wine vinegar1 tablespoon of avocado oil

METHOD 

1. Blanch spinach: Bring a pot of salted water to the boil. Fill a bowl with ice water. Blanch the spinach for approximately 10 seconds in the boiling water, then transfer to the ice water. Drain and gently squeeze out water. Chop. 2. Toast the sesame seeds: Using a small skillet over medium heat, add the sesame

seeds and shake constantly until lightly golden brown, then remove immediately from the pan (otherwise they will burn from the heat of the skillet alone). 3.

Make the dressing: Combine the vinegar, sesame oil and sesame seeds (reserving a teaspoon) in a small bowl and mix well. Toss the spinach in the dressing

until it’s all lightly coated with the dressing. Serve by topping with remaining sesame seeds.

Sides

41

INGREDIENTS

1 cup mixed beans (soaked and cooked) or 1 can of mixed beans washed well

1 teaspoon avocado oil (or oil of choice) 1 stalk fresh parsley 2 teaspoons raw apple cider vinegar1 pinch cayenne pepperherbal salt (to taste)

METHOD 

1. Blend all ingredients and serve!

SPICY BEAN DIPMakes 1 bowl

Don’t forget to eat legumes! �ey are among the most nutritious plant foods; high in protein, B-complex vitamins, iron, zinc, potassium, and other minerals. Low in fat, with no cholesterol and low GI, legumes are an important inclusion for a vegan or vegetarian diet. �ey are complex carbohydrates which are slowly digested and absorbed. �e slow release of glucose gives lasting energy.

Sides

42

44

tw

INGREDIENTS

1 small to medium sweet potato, peeled and cut into 1-inch cubes

½ can chickpeas, drained and rinsed¼ cup fresh lemon juice 2 tablespoons olive oil1 garlic clove, crushed

sea salt and black pepper (to taste)1 stalk of fresh rosemary

METHOD 

1. Boil sweet potato on a stove top until tender, then remove from pot.

2. In a pan add olive oil to heat, add chickpeas, sweet potato, salt and pepper and rosemary.

3. Lightly cook until golden, then remove from heat. 4. Allow ingredients to cool, then transfer to a food

processor and blend until smooth.

SWEET POTATO HUMMUS

Sides

45

INGREDIENTS

1 kg Brussels sprouts1 small apple, diced. 1 handful raisins1 handful raw almonds3 tablespoons olive oilfresh parsley or coriander, chopped. salt and pepper to taste

METHOD 

1. Wash and halve the Brussels sprouts, and chop the almonds. 2. Heat oil in a large pan. Add the Brussels sprouts, spreading them evenly in the pan so all are touching the heat. Cook on a low heat until tender and brown on one side, then flip. Add more oil as needed.  3. Continue to cook Brussels sprouts on a low heat. Add chopped almonds and raisins and toss.  4. Take off the heat. Add fresh herbs and diced apple. 5. Serve warm.

PAN ROASTED BRUSSELS SPROUTS

Serves 2

Brussels sprouts are rich in vitamin C, a good source of folate, vitamin E and beta-carotene, and also contain iron.

Sides

46

47

INGREDIENTS

2 organic truss tomatoes, diced 1 bunch fresh coriander, chopped¼ red onion, finely chopped salt and pepper to taste juice of ½ small lemon 2 tablespoons extra virgin olive oil 2 tablespoons raw apple cider vinegar

METHOD 

1. Stir well to combine.

FRESH SALSANever buy packaged salsa again!

48

I usually make a batch of this – it’s great as a side, or added to meals. You can serve it with salad, inside lettuce wraps, with roasted veggies, with stir-fry, or chop up your favourite veggies and mix them through, top with seeds and a light sauce.

Buckwheat is a great gluten free food! Despite the name, it’s not related to wheat at all – it’s actually a fruit related to the rhubarb family. It contains more protein (amino acids) than many grains, making it a nutritionally complete protein. It contains magnesium, B vitamins and is �bre rich! 

HERBED BUCKWHEAT WITH BROWN RICE AND QUINOA

Serves 2 INGREDIENTS

½ cup brown rice½ cup quinoa½ cup buckwheat2 cups watermixed fresh seasonal herbs, finely chopped (dill, parsley

and coriander for spring!) 

METHOD 

1. As brown rice takes longer to cook than the other ingredients, begin by adding the brown rice and water to a large pot on the stove. 2. Bring to the boil and immediately reduce heat to a simmer. 3. After around 15 minutes, add the quinoa and buckwheat and continue to cook until the quinoa forms a little sprout and the buckwheat and rice are soft. 4. Remove from the heat and place the lid on, allowing the remaining water to absorb. 5. Transfer to a bowl and stir through fresh herbs.

Hint: Add a mixture of lemon juice, extra virgin olive oil, salt and pepper if you’re having it as a side.

49

50

INGREDIENTS

1 bunch of broccolini (cut each stem into three pieces)1 medium sized head of cauliflower (cut into florets) ½ white onion (chopped finely)2 organic vegetable stock cubes (or 1 teaspoon

of herbal salt)1 teaspoon fresh or dried dill 1 teaspoon extra virgin olive oilsalt and pepper to taste

METHOD 

1. Set oven to medium heat. In a large pot heat olive oil, lightly sauté onion until clear. 2. Add cauliflower pieces, broccolini pieces, stock and dill, and stir through.3. Immediately add approximately 3 cups of water.4. Continue to cook until cauliflower is lightly tender.5. Allow to cool slightly then blend until smooth.Serve with seeded crackers or toasted wholegrain gluten free bread

BROCCOLINI AND CAULIFLOWER SOUP

Serves 2

Cauli�ower and broccolini are both high in �bre, folate and vitamin C.  As part of the cabbage family, they contain several phytochemicals that have been linked to cancer prevention. �e cauli�ower in this recipe should only be lightly cooked, not boiled.

Soups

51

INGREDIENTS

1 cup raw apple cider vinegar½ cup extra virgin olive oil

¼ cup fresh lime juice1 ripe avocado

sprinkle of chilli flakes¼ cup fresh coriander (chopped) 

Vegetable salt to taste 

METHOD 

1. Blend until smooth and creamy.2. Store in an airtight jar in

the fridge. 

AVOCADO SAUCEMakes 1 jar

Great for dressings, tacos, as a spread or a dip!

Dressing

52

53

INGREDIENTS

¾ cup of brown rice flour½ rice flour¼ cup cocoa powder½ tsp baking powder½ cup desiccated coconut6 tsp raw brown sugar pinch of sea salt ½ cup almond milk5 tsp agave (or honey)3 tsp olive oil

FROSTING

½ cup coconut butter/oil2 cups powdered sugar1 tablespoon vanilla extract2 tablespoons almond milk⅓ cup cocoa powder (or more)2 rows of dark chocolate preferably around 85% cocoaa dash of salt

METHOD 

1. Set oven to 160 °C. 2. Mix the dry cake ingredients in one bowl, and the wet ingredients in another bowl, then whisk them all together to form the base. 3. Take tablespoon of mixture and form little round discs. Lay them on non-stick paper and put in the oven for 10-15 minuets or until cooked. 4. Remove from oven and put on a cooling rack. Mix together the ingredients for the frosting (it’s important not to add the frosting while the cake are still warm, as they will melt everywhere and cause a mess!) 5. When the cakes are cool, cover each with a generous amount of frosting, using a butter knife. Top with coconut and fresh berries.

MINI CHOCOLATE CAKES

Serves 1

Sweets

55

#GenBetter

bemagazine.com.au