Wholefood Cooking

Category: Soaked Grains

Asparagus, Kale and Barley Risotto

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Hello there !!

Yes, I know – a long time between posts. I have to tell you honestly, that how much can we do ? Has this been an extraordinarily busy year for you too ? I just checked and my last blog post was in July ! I can’t tell you where that time went, but most likely into trips to the East Coast (Brisbane and the Sunshine Coast) for classes, talks and book launches. Oh my goodness. Then home finally to settle into my new house, and actually make it home (I still haven’t photo’s, but are working on that). Between settling in and unpacking, I have been down to Albany for the Food for Thought Festival, and Margaret River for classes and talks, and am now currently running a 4 week intensive – a kind of mini Whole and Natural Foods Chef Training Program (as I couldn’t run the full program in this crazy, busy year). Don’t get me wrong, I’m not whinging, and I love what I do, but certainly thinking that it seems that we are all being asked to just do so much more, and there is only so much more we can do. Somedays to be honest, social media is just a step to far. So, right now as the year comes to a close, and I’m super busy, I am making sure I walk in the cool, very early morning and smell the earth, listen to the birds, and connect deeply to why I do what I do,so that I can remember when you and I connected (perhaps it was on the Sunshine Coast at the book launch, or in Sydney in class, or in Perth when i saw you at the farmers market) so it doesn’t just become work, and so that I can – in all the working –  also just be me. I do hope you are taking some time for you, and sometimes, just saying no to too much.  x Jude

But for now, we did Barley, Asparagus Risotto in class the other day and it’s such a simple, easy dish that I thought you might enjoy it. Everything is in season right now, so it’s a great choice.

As the year finishes, I do have a couple of treats in – store for you.

  • For those who couldn’t get into the free The Week Before Christmas class (or aren’t in Perth),  I am running a free webinar – no date just yet, so stay tuned. It will be all about being organised with delicious food so that busy week before Christmas is so much easier, and more delicious.
  • I have 1 set of all my books (yes, including Wholefood Baking) to give away. Stay tuned for that competition shortly. You will need to be subscribed to the newsletter to be in this competition.
  • Many of you ask about Wholefood Baking, and truly it’s a crazy story. It sold out, won awards, yet Murdoch have not re printed… but I think (think) a reprint is in the works. Ebooks are available.
  • I have copies of all books (other than Wholefood Baking), ready to wrap and send to you for Christmas Presents. My elves are at the ready to wrap and post (and I will sign of course). Postage for 1 = $10.00, Postage for 2 = $15 Postage for 3 = $15, Postage for 4 = $20.00 (Australia only) All $AUD Just email me your order to jude@wholefoodcooking.com.au
  • WHOLEFOOD heal – nourish – delight  | this is my first book at a special price for you now of $30.00 (normally $50.00)
  • COMING HOME TO EAT (Wholefood for the Family) | my second book, and whilst I love all of books, this book has some of my much loved family favourites. Must cook – Mango, Cashew Chicken. Oh, and Lemon Coconut Teacake – both wonderful for summer, and easy. ($30.00 normally $40.00)
  • WHOLEFOOD FOR CHILDREN – Nourishing young children with whole and organic food  | my third book, and wonderful for anybody also with a dodgy tummy or gut as the principles are the same. This is also great family food. $45.00
  • WHOLE FOOD FROM THE GROUND UP  | my latest baby – released in June this year. I am incredibly proud of this book (well all my books) but I can tell you, this has my most up to date, wholistic information – I see a better and more whole lay of the land so to speak, with many absolutely delicious, and not difficult recipes. $40.00

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Smoky Beetroot, Lentil and Millet Burgers

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This recipe is a bit of an out take from my new book WHOLEFOOD From the Ground Up (which I can excitedly say, is out 1st June). It was one of the very first recipes I toyed with and it evolved on to become something else, but I wanted to see it come to realization. I do love a nice, deeply flavoured and toothsome vegetarian pattie (too many are just mushy) to put in a burger, or just as happy without. This pattie follows the path of one of my favourite principles – try and be prepared for the week, cook a pot of grain (in this case hulled millet) and cook a pot of legumes (in this case green lentils), to use in any number of ways – but here, as the smoky beetroot burger. I’m writing this up for the Easter break as I think it would make a perfect lunch, or dinner over this most wonderful break.

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There are a few things I need to tell you about this recipe. These are really quite quick to throw together, especially if you have lentils already cooked. I would suggest you cook the millet (and make extra if you would like for another use) just before you need it – the warmth will make it a little stickier, which is helpful here (you will have a little left over, but it’s far easier to get the liquid ratio perfect with 1/2 cup millet, so use it for a stuffing, or a salad !). Also, the lentils need to be well cooked – once drained, it will help the whole sticking together thing if they are mashed just a little bit. In the end however, they will stay together, no matter how unlikely you think that will be – the 2 eggs will do the trick. I also absolutely recommend that you soak your millet and lentils (this will make them more digestible), but if you forget or run out of time, cooking them in a bone stock such as chicken will buffer any nutrient losses, and make digestion just that bit easier. Also – the smoked paprika. I can tell you that all smoked paprika’s are not equal. Many of them can be quite bitter, especially when you have to add a fair bit to get a good smoky flavour. I use one that is a dulce (sweet) smoked paprika, and in Perth, Western Australia this is the brand I use. And a word in regards to the miso – both shiro (white) or chickpea are fine, and in Australia I have a preference for this brand (though, to be fair it is only available in limited places, and only on the east coast), otherwise this brand.

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I’ve served it here with great organic, wood fired sourdough that has been grilled, avocado, and homemade sweet chilli and sultana sauce. The greens you see there are the beetroot greens, but take note beetroot (especially the greens) are a high oxalic acid food. Heat breaks down oxalates, so I have cooked them gently in a little ghee – this way you will get all their goodies. Pile it all on the bread, slather it and it’s a hearty and delicious meal. A bit of goat curd would not go astray. And, finally if you are after a cake for the (hopefully) cooler Autumn weather over easter, can I suggest this Walnut and Yoghurt Cake. It’s an old post, so not brilliant photos, but I can guarantee, the cake is very good.

Wishing you all a restful, safe and heartfelt Easter… x jude

All photography ©Harriet Harcourt

My new book is available for pre order – in Perth, Western Australia here, Australia wide here and worldwide Book Depository here

Apple, Parsnip and Sage Fritters

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It’s been a long time since I’ve been here with you, and done a blog post, lots of very good reasons for sure, but at the heart of it was a plate that was full to overflowing, and an entirely new email and web system being built, both on different platforms than before. Doing a blog in between platforms just felt a little too daunting.Totally rebuilding the website from scratch demanded that I also have a very good think why I continued to keep a blog in the new website. I loved this article on maintaining a long term blog by Heidi Swanson, and others at that time – Heidi talks about this being her practice and the commitment to that practice, and it made me query just actually what my practice was. Along with cooking, writing and photography, the blog itself was a part of her practice. It became immediately clear that for me, my blog was not an essential part of my practice – but rather teaching and writing, that formed that coreI’m not a great photographer and to be honest, I don’t want to learn too much more there – I just don’t have room in my brain for that. That room is saved for learning more about how fats – or any food really – works. I don’t have the ability to run a consistent weekly, fortnightly or monthly blog – some times I am just loaded with teaching commitments (the Whole and Natural Foods Chef Training for example), and sharing my knowledge with in the books I write.

Knowing this, I settled with going ahead with the blog and that I will make it here monthly as best I can, but I knew that I also wanted to be here with you and share what is going on, life and recipe or two. But I also know that I share all those things with you in each of my books, and most certainly in the new book (May 2016) – the book is just about finished (just a few more recipes to go) and editing to commence. I’m incredibly happy with this new baby, I think you will be too. My plan is to post here monthly, and to send out a quarterly newsletter with information and cooking for the season ahead – you can subscribe to that newsletter here

For now, I’d like to give you this yummy and simple recipe, using very seasonal ingredients and to say how lovely it is to be back here with you. Right now, parsnips are being pulled and apples are being picked, and they are a glorious combination. Combined with sage and herbs, a little left over cooked grain and a couple of eggs, they make the most wonderful fritters to eat, any time of the day. I think they will be perfect for the cooler Autumn weather over the long weekend.

x Jude

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Quinoa, Teff and Corn Cornbread (and a catch-up)

I know, I look brown – please don’t judge me – when you cut me, I have golden corn, green basil, red capsicum –  I’m delicious and need to be served with other things… you can see inside me down below…

Where to start ? A thank you to you all for emailing me and saying how much you enjoy the blog when I have posted so rarely in 2013? A thank you for continuing to send me photo’s of your children smeared with food – giggling and laughing with their favourite recipe from Wholefood for Children? A thank you for the friendship and privilege that comes from knowing you trust me and have me in your homes? A thank you for welcoming the new book WHOLEFOOD BAKING with open arms? How about we just start with it all and go from there. I start each year with the best intentions of keeping a regular blog, and I didn’t do too badly until the WHOLE AND NATURAL FOODS CHEF TRAINING PROGRAM which started in August- lots of things went by the wayside!  When it stopped, I stopped and have had very little desire to take any responsibility for my life whatsoever since then!! I couldn’t have made a decision if my life depended upon it !! But a little bit of going very slowly after Christmas and up to right now, has done wonders. Lets catch up shall we? And I’ve also got a really simple, delicious gluten free cornbread for you later on.

2014 was a full and wonderful year – my fourth book Wholefood Baking was released and I’m incredibly excited to share that it has just been announced as one of the Australian winners of the GOURMAND BOOK AWARDS. Oh my goodness, that hasn’t quite sunk in yet. The best part of this book though was travelling Australia with afternoon tea launches, meeting so many wonderful people (including you) and seeing the community of people returning to real food that is being built. It was wonderful also travelling Australia for Wholefood Cooking classes with THERMOMIX, a good collaboration I think :)

In August we began the 3rd intake of the Whole and Natural Foods Chef Training Program, and this was quite the special group. Amazing, gutsy people in this group that I know are going to go on and make a difference. It’s not an easy course – it’s intense and pushes you to your limits – but, it’s there at the limits that we often discover who we really are or get to eyeball the things (most often our minds) that stop us from being all we can be. There are some photo’s I’d like to share with you from the course:

The course does not happen with the legend and wise woman that is Holly Davis. I chose this picture as I think it expresses us best – me, exhausted and unable to keep it together, Holly who as soon as I loose it is not far behind. I also have to include this photo below – seriously not the best photo of either myself or Holly (she will probably kill me for putting it up – seriously we look old and haggard). This is us completely loosing it during taste testing of final practical exams – something tasted unbelievably terrible, and Holly and I were profoundly unprofessional and just couldn’t stop laughing – every time I look at it I just crack up again.

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I’ve made many speeches this year and turned 60 in November and one thing stands out for me – we are never an island, and when we become who we want to be, it is always because we are loved and supported. Interestingly I was listening to a interview with Catriona Rowntree yesterday, and she was saying that to be unconditionally loved is the most empowering thing in life (for her, it was her Nanna). I have long wanted to be the person I am now (no not the achievements, but how I feel each day – empowered, trusting, joyful, aware of this gift that is life, alive and on purpose) and for me, those that have enabled that are varied – the most important thing and person in my life (my daughter, Nessie) would at the head of the line, but family, my cousin Fran, best friend Nene, and Holly is not far behind. I think my higher self has pushed me to my limits and it’s there I found who I really am –  I love most that I’ve got to this place with compromising my principles – I it’s a deeply organic sense of self worth.

Over summer I’ve had had some wonderful people to breakfast in my kitchen – for once

the eastern states are coming west – here I am with Jo Whitton 

Jo Whitton, Quirky Cooking

And here with Jane Grover

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And, for the life of me – with my technological skills (poor) I can’t get the photo of Alexx Stuart and her son Benjamin on here.. but you can see that wonderful woman on my Instagram feed. It was such a treat to have time with these inspiring women and hear their stories.

Which brings me to Instagram – I’ve used it more than Facebook towards the end of the year because it was so easy – hence the lack of lots of photo’s on FB !!

So for this year, it’s a whole new website (should be up about March) and there will be lots of goodies for you there. I’m working on a new book, so it will be head down, not too much travel and very few CLASSES. I do have a NOURISHING WISDOM INTENSIVE  happening for Perth (this one comes with a pantry pack of grains, legumes, sea vegetables and other treats). It’s a 4 day rather than a 3 day, as this is it – we have extra time to do some of the things you would like to do. You can find information for that here

As a final note, in case you are looking for some reading? Whilst I actually didn’t end up reading a lot last year (which is a tragedy as I love reading, but was too busy most of the time) my favourites were:

The books I’ve just bought / am really looking forward to buying or being published this year:

I wish you the most joyous and wonderful 2014 – may you be unconditionally loved, nourished, inspired and delighted often. I look forward to sharing more with you over the coming year – and if that is with a cup of tea and we happen to find ourselves having breakfast, morning or afternoon tea, all the better.

x Jude

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Tamari, Garlic and Coriander Dressing (+ a rice salad)

One Good Dressing

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I tend to think of managing food in a busy life from the perspective of core units. It’s a lot like having core pieces in your wardrobe – 1 good white shirt, 1 good pair of shoes, 1 good pair of pants, 1 great cardigan etc. You build a daily outfit with them and they make life easy. Good food in a busy everyday life is a lot like this. At this time of the year, one good dressing in your fridge fits the bill. I love this tamari, garlic and coriander dressing and love how it works with grain salads.

This is a recipe I’ve been making for many, many years and a staple in the salad line up at The Earth Market (my wholefood cafe, long since gone). It is an infinitely variable – “take a grain, add things to it and give it a good dressing salad”, and indeed the salad below is one of those variations. The occasion was my nieces birthday and this was her request for the salad line up at lunch. The thing about this salad is that it’s not rocket science – I used what I had on hand – namely heirloom carrots of all colours and spring onions from the garden, flat leaf parsley that has sprung up everywhere, roasted pine nuts and toasted sunflower seeds. But a word first about the jar above – I love these small preserving jars – I bought them when in the U.S a few years ago (yes, I buy cooking equipment when I travel !!) and love using them for small storage of all descriptions. I’d been planning this blog a few weeks ago and smiled when I saw Heidi Swanson using them for her dressings in this post – loved the synchronicity.  It’s a beautiful photo – I love Heidi’s photography. You can find those jars here.

But to the recipe – this is a robust dressing that works well with robust whole grains – barley and rice work particularly well. In a word, it’s easy – I hope you enjoy it.

 

 

Throw the ingredients into a bowl
Packed and ready to go

TAMARI, GARLIC AND CORIANDER DRESSING

 

I like to use a salt reduced, wheat free tamari and prefer it’s lighter flavour. You could consider tamari to be a real food version of soy sauce. I use the Spiral brand (in Australia). I use apple juice concentrate as I love it’s subtle and earthy sweetening.

 

2 tablespoons / 40 ml extra virgin olive oil

 

2 teaspoons apple juice concentrate

 

3 tablespoons / 60m salt reduced tamari

 

2 cloves garlic crushed

 

2 teaspoons wholegrain mustard

 

2 – 3 tablespoons finely chopped coriander (cilantro)

 

Make the dressing either by hand or in a blender. Either add all ingredients to a blender and process well. If making by hand make sure the garlic and coriander is nice and fine –  add to a jar and shake well.

 

BROWN RICE SALAD

 

I’m a bit keen of the Bio-Dynamic Rain Fed Brown Rice, it has the most amazing flavour and of course I love the ethics behind it. Build the base of your salad with grain, and then add as many other bits as you would like. More vegetables and less grain, or more grain and less vegetables !! Make more than you need as this only gets better as it sits in the fridge for up to 2 days.

 

1 cup brown rice – long or medium

 

Add to this your choice of what’s available:

 

VEGETABLES – just make sure they are finely diced. If using onion, use spring or purple. If using purple make sure it is very finely diced. Nothing worse than big (and lots of) chunks of hot onion in the mouth. Colour counts also, so try to use bright colours – capsicums, corns, carrots, asparagus etc.

 

ADD MORE NUTRIENT DENSITY – toasted seeds or nuts, left over cooked legumes, sprouted legumes, well flavoured tempeh

 

ADD HERBY FRESHNESS AND FLAVOUR – go for it – sprouts, parsley, mint, fennel and lots of it.

 

I prefer to soak the rice overnight to make it more digestible. Place in a bowl and cover well with water. Add 1 teaspoon whey or 2 teaspoons yoghurt (kefir is fine also), or lemon juice. Leave at room temperature (yes, even if it’s hot) overnight, or for 6 hours. Strain well through a sieve and pat well with a tea towel (to soak up extra water). Place in a pot with a pinch of sea salt, add 1 3/4 cup water (or 2 cups if the rice is not soaked). Cover with a lid and bring to the boil over a gentle heat. As soon as it reaches boiling point, turn the heat down as low as possible. Cook the grain for 40 – 50 minutes. When it is ready small steam holes should be evident and when the pot is tipped on an angle, no water pools. If it does, cook for a while longer. When ready, cover well with a clean tea towel and leave to sit for 30 minutes before using.

 

Add to a bowl with all ingredients, as much dressing as you desire and toss together.

 

Pancakes For Breakfast

OAT, APPLE AND BUCKWHEAT PIKELETS

Can you feel the early morning spring sunshine coming through the kitchen window?

When I was down in Augusta recently,  I was reminded of the power of the pancake – or really, as I like to make them, a pikelet (a fatter and smaller version of the said pancake). Brendan made the most spectacular, enormous light and fluffy pancakes I’ve ever seen and served them on the deck (amidst the pink jasmine blossom) with a delicious cinnamon apple sauce, toasted nuts and seeds, honey or maple syrup,  home made peach jam and yoghurt. This is a set Sunday breakfast at 8am. I want to be there every Sunday at 8am !!! And it reminded me just what a great breakfast (and indeed snack) a good pikelet can be, especially at this time of the year as the weather warms. Porridge can become a bit heavy and boring, and really a good wholegrain pikelet is just a porridge in another, albeit lighter, form.

I’m a big fan of soaking grains for porridge (lot’s of recipes for these in my books) as this makes them more digestible. Phytic Acid is broken down (ensuring that you do indeed absorb all those wonderful minerals in whole grains), as are enzyme inhibitors and in the gluten grains, gluten. Soaking a grain really makes it so much more digestible and most people notice an enormous difference in how they digest it. You can take this concept of  soaking on to include all wholegrain flours – now when it comes to cakes and cookies, I’m not much of a fan. I’m not a purist and it will often result in heavy end results. But, when it comes to pikelets or pancakes, it’s truly such a easy and wonderful thing to do. You’ll notice a little salt in the soaking recipe – I use this when soaking a flour – with so much endosperm (and thus starch and thus, sugar) available, salt just helps to slow it all down, a little control factor. I really prefer to add something lacto – fermented like

whey, yoghurt or kefir – it really helps to bump up the said lacto – fermentation.

I prefer to cook these babies in coconut oil – a great oil for heating, and it makes the edges so deliciously crispy, but you also use ghee or butter, or a combination. A word about cooking  – make sure your pan is hot, but never so hot that the coconut oil is  rippling or smoking. The batter should sizzle as it hits the oil, and should take 3 or so minutes until it is ready to turn. The pikelets will most likely have absorbed the oil (this is fine), and you can see in picture below, the the edges have ‘dried’ out so to speak, and there are lots of little holes. Now is the time to turn them. If the pan is too hot, they will cook on the outside, before the inside is cooked. If you’d like to add a little more oil (1 teaspoon at the most) after you’ve turned them you can, otherwise don’t worry.

Ready for turning – lots of little air holes, and the batter has become cooked out around the edges. You can see they have absorbed most of the coconut oil.
Golden after turning – the pan is quite dry, and if you’d like to add more coconut oil, go for it.

As we are only just coming into spring (thus very little fresh fruit around), I used apples for the fruit and to make a simple apple sauce I just peeled and chopped 3 apples into my favourite Reiss enamel pan, with 1 tablespoon rapadura sugar, a touch of cinnamon and 1/4 cup water. Cover and let cook very slowly for 15 – 20 minutes, stirring often and breaking down the apples. When cooked, I grated in a little lemon zest. But now that strawberries are on their way (how exciting is this !!), I’d most likely make a simple poached strawberry number  (in both Coming Home to Eat, and Wholefood for Children) and use a banana to mash into the pancake instead of the apple.

Yoghurt, Cultured Cream (Wholefood for Children) and Cream Fraiche, all are wonderful options for serving as they add more good bugs to help with the digestion. The Cultured Dried Apricot and Fig Puree from Wholefood for Children is another excellent lacto -fermented option and dairy free.

Don’t worry too much if you see an oily residue on the plate where they’ve been – this is the coconut oil. They won’t taste too oily, only delicious with crunchy edges – just take care not to let your oil smoke when you are cooking them. And leftovers? Brilliant heated up for breakfast the next day, or for a lunchbox snack. I hope you enjoy them as much as I do. I’ll see you at your place around 8am Sunday?

OAT AND APPLE PIKLETS OR PANCAKES

Wheat Free, Low Gluten. Can be dairy free.

Makes 10 medium – large pikelets

In Australia, Four Leaf makes a great Oat Meal. If you cannot find oatmeal, grind up some rolled oats into a meal, and then measure the amount from this – you may need to add a little extra milk (1 tablespoon is plenty) to the batter the next morning as the rolled oats absorb a bit more liquid.

If you’d like to make these a little softer for rolling (like a pancake)  add a little more milk or egg. They can also be topped with berries or other fruits as desired.

½ cup oat meal

½ cup buckwheat flour

tiny pinch sea salt

1 cup milk or ½ cup coconut milk and ½ cup rice milk

2 teaspoons whey, yoghurt or kefir

¼ teaspoon cinnamon

1 tablespoon rapadura sugar

1 tablespoon melted butter, ghee or coconut oil

1 – 2 small apples 170gm approx/ peeled and grated

¾ teaspoon baking powder

ghee, butter or coconut oil for frying

SOAKED:

Add the oat meal, buckwheat flour, salt, milks and whey to a small bowl – stir together well. Cover and leave on the bench (or in the fridge) to stand overnight.

The next morning add the cinnamon, sugar, melted fat of choice, and grated apple. Sift in the baking powder and gently stir together.

Gently heat enough ghee, butter or coconut oil to coat the base of a frypan. Add 1 tablespoon (or more as desired) of the mixture to the pan. Cook well on one side for 2 – 3  minutes and is golden – you should also see small bubbles appearing in the batter – before turning it over. Cook on the other side for 1minute approx.

UNSOAKED – OMIT THE SALT

Combine the flours, cinnamon, sugar and sifted baking powder in a bowl – whisk through to mix. Add the grated apple, milk and fat of choice, mix together well before cooking.