Wholefood Cooking

Category: Afternoon Tea

Anatomy of a Carrot Cake Recipe

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My daughter Nessie has been growing carrots – glorious, sweet and so good (as is she) – so carrots have been on the menu quite a bit here. I posted a simple roast carrots on instagram, and was asked for a carrot cake recipe. Hmmm….. I thought, okay, but wanted to re-work the recipe that appears in my first book Wholefood – heal, nourish, delight. Don’t get me wrong I love that recipe – dense, chock full of raisins, nuts, coconut and yes, pineapple. But I had been thinking to shift it to a slightly more wintery version (which really makes sense as that is when carrots are in season), to match those carrots more so with other foods that belong in the same season ( I also wanted a lighter textured crumb). This reflects very much where I am today in my wholefood journey – matching seasonality and locality, using ingredients from a simple pantry. But changing (or converting) a recipe is a process – often scientific, but also because we are working with real ingredients (with different energy fields) we have to work with intuition and heart too.

The original recipe calls for 1 cup white spelt, 1 cup wholemeal, 1 cup dark muscovado sugar, 4 cups grated carrot, 2 1/2 teaspoons baking powder, 1 cup each nuts and sultanas, 3 eggs and 1/2 cup oil (oh and that pineapple, 1/4 cup of the  juice and the coconut). Looking at the core ingredients and knowing the cake, I reworked the trial recipe to:

TRIAL ONE:

1 cup white spelt (130 g), 1 cup wholemeal spelt (145g) 2 1/2 teaspoons baking powder, 1 cup dark muscovado (170g) 2 cups grated carrot (250g) spices, vanilla, 3 eggs, 3/4 cup olive oil (185ml), 1/2 cup each nuts and raisins. So what I had in effect done, was to remove fat and moisture from so many nuts, coconut,  pineapple (including it’s juice) and sultanas. To compensate for this, I increased the oil by 60ml, and reduced the amount of carrot. Yes, reducing the carrot will mean that some moisture is lost, but it also means that the batter is less bound by the carrot, and the leavening can move more freely through the batter. I chose to not do a simple wet to dry mix, but rather allow myself the opportunity to include more air into the batter (and thus lighten it) by beating the eggs and sugar to the ribbon before hand. The result: some of the spices were too strong in flavour (I had upped them considerably and included cardamom), and as you can see, it hasn’t risen all that well. It was slightly dry (only very slightly) but none the less it wasn’t bad – nothing that a bit of cream cheese icing (or a spread of butter) couldn’t kiss and make better. But, it was still a bit dense for me.

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TRIAL TWO:

To me, there were two obvious issues. 1) it was too dense and 2) a little dry. Good conversions are best done by thinking (often over a cup of tea)  and thus was on my mind  as I went to bed that night. Somewhere around 1am, it occurred to me that even though the obvious next step was to increase the moisture, with 60ml orange juice (much more seasonally appropriate and I had hundreds from mum’s tree) I somehow felt that wasn’t going to be enough. Why ? Because it felt (and here is the heart and intuition bit) that the ingredients were somehow isolated from each other, it wasn’t tasting or feeling like a comfortable whole. But perhaps lessening the heft of the wholemeal flour by a bit might bring those primary ingredients closer together and allow them to form that relationship, and make the whole? Lessening the flour would also help with the dry factor. Lessening the flour and increasing the liquid moisture (the 60ml) orange juice would also make the batter a bit more liquid and allow the air produced by the leavening to actually move freely through the batter. I also changed the leavening slightly reducing the baking powder to 2 teaspoons, and using 1/2 teaspoon of baking soda (an alkali which would react with that 60ml acidic orange juice) as it is a sturdier lifter than baking powder alone. Result ? Totally brilliant – was fabulous. At some point I will also try replacing the 3/4 cup of wholemeal spelt with 1 cup (110g) barley flour. Because of it’s super low gluten content, I feel confident that adding 1/4 cup extra of flour won’t make any difference…

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It was super successful, loved, eaten and left overs lasted really well. If you’ve got carrots coming out of your ears right now, give this a go this weekend… (oh and these Carrot Fritters on an older post are so good too….)

x Jude

Beautiful photography by and ©Harriet Harcourt 

 

Tahini, Orange + Date Gluten Free Muesli Bar

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I know, it’s been ages since I’ve been here – it’s been a busy time teaching, getting my back pergola in and working on the on-line classes that will be launching around mid June. I am so excited about both things – the pergola because this means I can now sort out the paving, which means I can then get the garden started. I have so missed having a back garden, where I can grown even a handful of vegetables, so getting the garden in is the plan for over winter. I can see this is a bit of a metaphor for my own self too – a new garden to be planted with seeds and a new path to travel. On -line classes represent this new path for me and I can see that this will free me up to be able to far better respond to your needs. You already invite me into your homes, honour me by making me a part of your lives as you cook and eat from my books. But there is only so much you can say and show in a book (so much is edited out), and oh my I do have a lot to say to you and show you ! All to help you understand the WHY  something is good, the WHAT and then the HOW to use it, so you get to nourish yourself and those you love in the easiest possible (and most delicious) ways.

Where I have been though, is letting my newsletter subscribers in on what I’m buying and eating each month – seasonality of ingredients is a huge issue, and so often the best place to start when we are working out what to eat. I’ve noticed though that so many people no longer know what actually is in season, and thought this might be a bit of a guide. Lots of other good things go on in my newsletters (recipes, first in line for events, classes, discounts, treats) and if you would like to stay connected with what’s happening more often, I’d love to welcome you to our community. All you need to do is go HERE. And, I’m more than happy if you’d like to shoot me an email and tell me how I can help you, what is it that you are struggling with ? I’m easy to reach jude@wholefoodcooking.com.au

But  I’m here today with a recipe I hope you will love. That’s just my photo there – I’ve missed having the lovely Harriet Harcourt here taking her gorgeous photo’s but I think it shows the muesli bar off quite well.

This bar was the result of our CONVERSION CLASS – taking a recipe and converting it to the individual restrictions. The brief for this was ‘please make me a yummy gluten free, dairy free, egg free, muesli bar’. All good conversions start generally with a cup of tea and a good think. These are the points I thought about:

  • First up – flavour. Gluten free quinoa and amaranth flakes are very strongly flavoured, so how do we tone that down? I have been an admirer of the Tahini,Orange and Coconut gluten free muesli by my good friend Emma Galloway – seriously, she had me at the word tahini. So what if we really went tahini, orange, date, cardamon – this would go a long way to balancing out those strong quinoa / amaranth flavours.
  • Secondly – texture. I felt the bar needed a bit of chew, to be somewhere along the line of a muesli bar and that classic Womens Weekly Oat and Sultana Slice. A bit of chew would allow the eater to also fully experience the dates and dried fruit. Brown Rice Syrup is a perfect candidate for this, giving a lovely crisp exterior but chewy interior. ( I have a huge preference for the Spiral brand – this is a wholesome product, far superior to the many highly refined ones on the market). The honey adds a bit more depth of flavour and sweetness, with a lovely chew also. You will also note the 1/4 cup true arrowroot – this was to help break up the quinoa and amaranth flakes with a bit of chew – it would also help to bind the bar together.

I hope you enjoy it….. I’m sorry it’s not standardised into gm/ or straight cups, but I feel pretty confident it will work !

And Easter ? This glorious time of descending and cooling energy in the Southern Hemisphere and the welcoming of the light and sun in the Northern Hemisphere ? Here are a couple of old blog posts (so not great photo’s but trust me, great food)…..

Wishing you a blessed, peaceful Easter….

x  Jude 

 

Walnut and Yoghurt Cake

Fish Pie for Easter

 

 

Low Sugar Jam

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I’m thinking jam. Tis the season with the berries and stone fruits harvesting.

We have become very accustomed to fruits available all the year round, but you will find they have nowhere near the same level of flavour. Fruits are fleeting, lasting only a few weeks, but there is a way to capture that moment — jam. But not jam as you might know it, but a spoonful of deliciousness that tastes like the fruit it is, with just enough sweetness to bring out it’s full flavour. A snapshot of the season in a jar. Now I am often asked can you make jam with something other than sugar, or less sugar and the answer is complex, and included below. So here it all is – as Wholefood Baking is currently out of print, I’ve put the recipe here for you. I promise you that once you know the hows, it’s very easy. But there are rules….

The only fruit to use is that which is ripe, preferably organic and in season. Fruits such as this are bursting with natural sweetness, colour with enormous complexity and luscious flavour. The jam (it’s a universal recipe) here relies less on sugar, and more so on technique to capture the true complexity and glory of fruit flavour — it is a snapshot of the fruit at its best and the season. Jams are very easy to make, and will store in the pantry for up to one year. On a cold winter’s day, when you take that batch of scones out of the oven, you will thank yourself for your stash of homemade jams and the colour and taste of summer will lift your spirits.

Technically, the object of preserving is to slow down the process of decay. Food spoils from the continued activity of natural enzymes in all fruits and vegetables and the continued work of microorganisms in the form of moulds, yeasts and bacteria present in the food and air.

SUGAR, PECTIN AND ACID

Jam relies on sugar to saturate the natural moisture of the fruit and thus preserve it. I am often asked if something other than sugar can be used to make jam — the answer is complex. Many of the sugar-free jams you see are made with white grape juice concentrate, use pectin and have been processed in a boiling-water bath. Because there is not enough sucrose to saturate the fruit and preserve it (and this is true of many other non-sucrose based sweeteners, such as stevia, agave and brown rice syrup), the boiling-water bath is the preserving method. I prefer to use one of the semi-refined organic raw sugars (not rapadura, which is too low in sucrose and too strong in flavour)( I like to use the Billingtons Golden Castor Sugar)  in the smallest possible amount, this allows the glorious flavour of the fruit to shine through.  Most jam recipes call for equal quantities of sugar to fruit by weight. You need about 60–70 per cent sugar for good gelling to occur naturally (sugar, pectin, acidity). I find this way too much sugar and prefer a ratio of 20–40 per cent sugar to fruit, but this will vary with the fruit — tart fruit will require more, and sweet fruit will require less. Because the holy trinity of sugar, pectin and acid is disrupted, this will result in a softer ‘set’, which I happen to prefer.

Pectin is a carbohydrate that helps to ‘set’ jam. It is particularly concentrated in the skins and cores of fruit. The conversion of the pre-curser substances to pectin occurs naturally during ripening but can also be forced by long cooking, as in the traditional methods of making jam without added pectin. Fruits vary in how much pectin, or pectin pre-cursers, they contain. Pectin produces structure and a kind of stiffness in jam by forming a water-holding network within the crushed fruit. Before gelling starts, individual molecules of pectin are surrounded and isolated from each other by water molecules. If the surrounding solution is acidic enough, the pectin loses some of its attraction for these isolating water molecules. Sour fruit will normally provide enough acid to take care of this step. If the acid content of the fruit is low, lemon juice can be added to make the fruit mixture more acidic. Once the pectin has loosened its hold on the water molecules, something more attractive must pull the water away from the pectin — this is the role of sugar. With its water stripped away, pectin opens out into a structure that links readily with other pectin molecules to form a three- dimensional network — a gel.

 

Fruits with high natural pectin and acid content include:  blackberries + crab apples + cranberries + plums+ quinces+ sour apples

Fruits with low natural pectin and acid content include: apricots+ blueberries + figs+ grapes+ guava+ peaches+ pears+ prunes+ raspberries + rhubarb+ strawberries

Low-pectin fruits benefit from the addition of lemon, to boost the acidity and thus setting. Unripe fruit (sour) will also increase acidity. Jam is best made with a good percentage of fruit that is not overripe because as the fruit ripens, the pectin breaks down and you will not get a good set.

PICK THE RIGHT POT

The right pot is critical to making low-sugar jam, I cannot stress this enough.  Mine is a traditional French copper preserving pan that is shallow and wide. It’s about 12 cm (41⁄2 inches) high, 36 cm (141⁄4 inches) across the base and 39 cm (151⁄2 inches) across the top, with a 10 litre (350 fl oz) capacity. The wide surface area encourages evaporation and reduction, thus cooking the jam quickly. It is extremely difficult to make jam in a deep pot with a small surface area — tall pans are a major cause of runny jam.

However, you can make smaller amounts in your average large domestic saucepan. You can use a simple stainless steel pan — just make sure it is not too deep. A wider and more shallow pan with less capacity (for example, a sauté pan with a 5 litre/ 175 fl oz capacity and a depth of 8 cm/31⁄4 inches) is better than a pot with a 10 litre/350 fl oz capacity, but a depth of 16–18 cm (61⁄4–7 inches), or even a frypan with a large shallow surface area. It will mean you can only make small amounts at a time — about 2 kg (4 lb 8 oz) of fruit, but your jam will be more successful. You can also use a 20–24 cm (8–91⁄2 inch) typical domestic saucepan, but keep the amount of fruit to 1 kg (2 lb 4 oz).

Never make jam in large quantities — another cause of runny jam — and never crowd your pan. How much fruit you use (the weight) will depend on the size of your pan — for mine, I use 4 kg (9 lb). A good guide is to only fill your pan two-thirds full of fruit.

JARS AND LIDS

Always use tempered jars that can withstand the temperatures involved in sterilising, jam-making and storage. Some jars manufactured for products such as coffee, peanut butter and mayonnaise are not tempered and do not have strong seals on the lids. Jars must not be cracked, chipped or damaged in any way, and lids must not be scratched or dented. Jars can be re-used, but lids are good for one use only.

STERILISING YOUR EQUIPMENT

Your jars, lids, ladles and funnels must all be sterilised. This is easy to do in an oven at 120°C (235°F/Gas 1⁄2) for 20 minutes. Jars and lids must be sterilised, dry and warm. Once sterilised, turn the oven off and leave in the warm oven until the jam is ready. Equipment can also be boiled for 12 minutes in a large saucepan of water, then dried in the oven at a low temperature.

PUTTING THE JAM INTO JARS

Bottling technique is the other very important part of making low-sugar jams — the jam must be spooned with a sterilised ladle through a sterilised funnel into warm jars (as hot jam into cool or cold jars will cause the jars to break) as soon as it is ready. Make sure the sterilised jars are warm (from sterilising and then being kept warm in the oven) and sit them on a wooden surface or on towels (so they don’t crack when the hot jam is added). This process will ensure the jars seal properly and that the jam does not spoil.

After ladling the jam into the jars, make sure there is no spillage as this will hinder a seal being formed. Gently wipe any spillage, taking care not to touch the sterilised lip of the jar. Place the lids on, taking care to touch only the outside of the lids. Holding the jars with a damp cloth (for a good grip), turn the lids until firm.

Let the jars sit until fully cool — do not move them for 12 hours or you can disrupt the vacuum process. A concave dip in the middle of the lid indicates a vacuum seal. If there is no concave dip, store the jam in the fridge and use straight away.

Once opened and the seal is broken, the jam begins to deteriorate and must be kept in the fridge.

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The beautiful photo at the top of this post is ©Cath Muscat and all copy is ©Jude Blereau and Murdoch Books, and taken from Wholefood Baking. Published by Murdoch Books, 2013.

Chocolate + Beetroot Cake, with love

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Why cake ? Because joy and deliciousness are nutrients in their own right, as our love and beauty. With the cooler weather, the cakes I bake become a little richer and with Mothers Day coming up, I threw in a couple of frostings as well. We’re getting dressed up and special.

Now, this cake is an old recipe – it was hands down the best selling cake back in my Earth Market days (the wholefood cafe and store I co – founded back in the late 90’s), and one of the most popular recipes from my first book Wholefood – heal, nourish, delight. This post is going to be all about the cake, I’ve got to get it finished, and then finish of packing up my house as I move in 2 weeks (equal measures of arrrrgggghhhhh and excitement). All of these beautiful photos ©Harriet Harcourt 

The cake itself:

  1. If you choose to use the rapadura sugar it will be less sweet, more whole and possibly a little drier (a bit similar to my Coffee and Walnut Cake from Wholefood Baking) – this is because sugar makes up part of the liquid percentage in baking. But, I reduced the amount of sugar from the original also, and I give you the option of increasing it in the recipe (this will help to moisten it up). You can also get around this by baking it as one 20cm cake, then cutting it into 3 – I chose to divide the batter as 3 individual cakes, but think it suffered for that – mind you, there were very few complaints from the WACA (West Australian Cricket Association) testing crew – some did find it a little dry.
  2. This cake is largely dairy free – see cake itself recipe. The chocolate fudge frosting is dairy free but I chose to use the raspberry better buttercream for the in-between layers. If you would like to use all chocolate, there will be enough frosting to layer the cakes, and top and side  it. The raspberry BB will only be enough for the 2 layers – you will need to double it if you want some for the top and side.
  3. The cocoa powder. Please, do not use raw cocoa powder – you won’t find any in my pantry. This recipe is designed for, and uses a dutched cocoa – this is a less acidic cocoa. It’s tricky to know which good (organic) brands are, but certainly Organic Times is, and generally freely available.

How to put the cake together:

1: I didn’t stress about making a perfect cake, hence I put it basically together on the workbench. But you can put it together on a cardboard round (making it easier to move onto the cake stand), and also do it on a cake turntable stand. I’m using my 15cm palette knife, here and for pretty much the entire cake.

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2: Start by placing a very generous amount of chocolate frosting on top of the cake, then push it towards the edge, taking it down the side of the cake. continue this until the entire cake is covered. When it is entirely covered, pick it up using a larger palette knife and place on the cake stand.

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3. I use my stainless steel squared off dough scraper, and gently turn the cake around while I even out the frosting on the side, then on to my trusty 15cm palette to tidy and clean it all up.

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4: Onto decorating and eating !

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Being a mum of my beautiful daughter Nessie, is without doubt the blessing of my life – here we are (when I still had dark hair) circa 1986, and how grateful I am to my mum, without whom I would have not been able to do a fraction of what I’ve been able to do in my life. Blessed indeed, and I wish the same for you… x jude

Christmas Recipe Roundup

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Hello !!! Are you as busy as I am right now, finishing off jobs before Christmas (for me that is putting the new book to bed – going through last pages, checking it twice – and getting my new online tax system finished, making sure my builders are going to get the roof on my new house before Christmas to avoid delays in the new year, thank you notes)….. ? I’ve tidied up the blog a bit (but really it needs a lot more tidying up – as does my garden) and have rounded up some recipes that are 1) Christmas and 2) are great for this time of the year. Please bear in mind, some of these recipes are old (but not bad) and have not imported into the new website beautifully – and, I’m a bit better photographer than before (not a lot, but a bit!)  They are still favourites.. especially the puff pastry. I’ll have a new post up next week for a easy, dairy + gluten free + vegan dessert – one of my favourites.

Till then… x jude

Wholesome Gingerbread House with Marshmallow Snow 

Marshmallow

Meringue Mushrooms and Biscuits

Fruit Mince Tarts and Rich Shortcrust Pastry

Spelt Puff Pastry

Trifle with Dairy Free Almond and Coconut Custard Cream

Three Simple and Easy Dishes (Beetroot and Lentil Pate, Arame Tapenade, Labne) 

Lemon Blueberry Scones

Summer Breakfast Salad

Smells and Flavours of Christmas – Coconut Cream (Dairy and Gluten Free) with Fruit Salad

Peach and Apricot Berry Cake

Strawberry Ice Cream 

Jelly !!!! Jelly !!!!

And because it’s summer and there is fruit – my low sugar jam

A Sensible Discussion About Sugar (and a sponge cake)

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Photography by Jess Shaver | Copyright  Jude Blereau and Jess Shaver

There are an awful lot of hyped up conversations about sugar going on and sugar free is in, big time – another book, another movie, another fractionalised approach to food.  I’ve stayed out of this debate, preferring to run a conversation in my books and classes about a wholefoods and wholistic life, but after reading this great article by Jess Cox, I felt it was timely to put forward what I consider a sensible conversation about sugar. This also coincided with the passing of my dear friends Denise and Julies’ mum – Shirley –  but more about that later.

When I started out on my wholefood path some 25 years ago, I too saw things from quite a black or white perspective – I had not yet learnt that things are always far deeper and more complex than at first glance and that it is generally not what the food IS that makes it good, or wholesome and healthy, ethical or sustainable, but how we grow it, process and prepare it that is. And, the context in which we source it, eat it and the life we live. And my, but is sugar a great example of this, and of a wholefood philosophy and a wholistic lifestyle in general.

From a wholefood perspective, we could say that cane sugar juice in its natural state is a rich source of vitamins, minerals enzymes, fibers and phytonutrients, which the body requires to digest the sucrose and provide a slow release of fuel. Indeed the minerals calcium, phosphorous, chromium, magnesium, cobalt, copper, iron, zinc and manganese are absolutely essential for this process. To store over long periods and stop it from fermenting, cane juice is boiled to evaporate water and this end product is known by many names – for example Rapadura or Panela (they do the same thing, for the same reason to maple syrup and coconut palm nectar). In its traditional homes (Central and South Americas) it is consumed within the context of a whole and balanced diet  and is considered a healthful and nourishing food – this is what we should be referring to when we use the words cane sugar. But, I do understand that in most cases, when we say the word sugar, we are referring to what we know as refined sugar  – the cane juice instead is boiled under vacuum to achieve high enough temperatures for crystallisation, with all nutrients removed or at the very least with a few left in, during the refining process. It is a very different thing because of the way it has been processed and now, without the wealth of nutrients and polyphenols to aid the digestion of sucrose and slow down its release, it will hit the blood stream too quickly. I also understand very well that our bodies have not evolved to handle this, however will do it’s best – pulling nutrients from elsewhere in the body leading to depletion.

Which brings me to Shirley. One of the things that came through so clearly and strongly at the funeral of this very beautiful woman (both inside and out) when people spoke about their memories of her, was that the cake and biscuit tin was always full – made with refined white flour and sugar – and in the profound words of the CWA (Country Womens Association), ‘it’s not just about the scones and tea’. Shirley was always there, her door was always open, with a cup of tea and comfort. Somehow (according to the current fractionalised views on sugar) with this refined sugar in their diet Shirley and Ralph raised exceptional, healthy, wonderful children that contribute so much to our community. Somehow Shirley and Ralph lived full, happy and rich lives. Now I could also be talking of my mum (and indeed much of this generation now in their late 80’s and 90’s), who still makes biscuits and muffins for when people drop in, or to give to others. She uses white flour and refined white sugar. From a wholistic perspective (the one that fascinates me the most) is that I honestly don’t think that this bit of white sugar in a whole and balanced diet is evil, or cause disease, or indeed is going to kill you.  But eating a lot of refined white sugar and flour, low fat, processed vegetable oil, nutrient deficient, additive laden food in a stressful life possibly will. From this wholistic perspective, I think we are looking in all the wrong places for salvation (hello green smoothie).I think it is far more important that we focus our attention on the fundamentals which you can find here, and when these are strong and in place (as they most certainly have been and in many cases still are in our very older generations) the issue of refined white sugar diminishes. And of course the elephant in the room always is that whilst people might be ditching refined white sugar, but they are most certainly not ditching sweetness – sweetness is always about balance and context.

Personally, my choice is for less refined sweeteners, I like the flavours and nuanced sweetness they give, but when I eat my mum’s muffins I am partaking in powerful love medicine. I love rapadura sugar, but when I do want a cane sugar with less impact I will choose the semi refined (but still crystallised) sugars such as the Billingtons range, where less goodness is taken out in the beginning. I also love maple syrup, maple sugar, coconut palm sugar and brown rice syrup (but take note all brands of BRS are not equal and in Australia I choose Spiral), and of course fruit. I dislike and do not advocate products such as Agave or Xylitol – both highly refined products.

Shirley was known for and for her love of a good sponge cake and for the time she took to sit down with others. Afternoon tea is a great way to slow down on the weekend and stop, and for some to lay their burdens down. I thought you might like to make one for a weekend in the warmer spring weather. A sponge is certainly my favourite cake too –  I love it with passionfruit and banana. If a sponge is not your thing, there’s plenty more delicious options in my book Wholefood Baking (and don’t forget to check out the yummy Choc Peanut Truffles on Jess’ post. Vale Shirley.