whole food

BALBOA PRESS

Contents

Introduction.....................................................1Nutrient functions and sources...................................4Light dishes.....................................................7Cooked breakfast.................................................8Tomato and basil soup............................................10Carrot soup......................................................12Baba ganoush.....................................................13Hummus...........................................................14Raw cheese.......................................................15Flat bread.......................................................16Pulp bread.......................................................17Nori roll........................................................18Calamari with kiwifruit..........................................19Raw pizza........................................................20Raw lasagne......................................................22Mung bean patties with onion jam.................................24Seafood and poultry..............................................27Salmon tartare...................................................28Mahi-mahi with saffron sauce.....................................29Chai barramundi with cauliflower purée......................30Mussel frittata with miso mayonnaise.............................32Octopus with pineapple...........................................34Steamed chicken with walnut pâté.......................35Poached chicken with buckwheat noodles...........................36Side dishes......................................................39Pickled watermelon...............................................40Pickled beetroot.................................................41Semi-dried tomatoes..............................................42Bunya nut sauté.............................................43Saffron and sultana rice.........................................44Carrot and date salad............................................45Pumpkin and cranberry salad......................................46Adzuki beans with macadamia and rocket sauce.....................47Quinoa and avocado salad.........................................48Wild rice salad..................................................49Dressings and sauces.............................................51Semi-dried tomato and pumpkin seed dressing......................52Curry sauce......................................................53Tomato and red capsicum sauce....................................54Macadamia and garlic condiment...................................55Sweet potato sauce...............................................56Rocket and Brazil nut pesto......................................57Grilled tomato compote...........................................58Desserts.........................................................59Apple tart with guava purée.................................60Bush lemon tart..................................................62Coconut and lime tartlets........................................64Mango and cranberry tart.........................................66Bananas in coconut cream.........................................68Buckwheat pancakes...............................................69Strawberry and buckwheat muffins.................................70Banana and blueberry ice cream...................................71Stuffed dates....................................................72Blueberry truffles...............................................73Beverages........................................................75Lemon and mint soda water........................................76Orange and cardamom soda water...................................77Pineapple and coconut soda water.................................78Watermelon and rosemary soda water...............................79Index............................................................81

Chapter One

Cooked breakfast

Ingredients

1 kg sweet potato Live sea salt and freshly ground pepper to taste 125 ml (½ cup) cold-pressed olive oil 4 Roma tomatoes 2 avocados 1½ litres water 1 large bunch silverbeet 2 garlic cloves, crushed ¼ nutmeg, grated 60 ml (¼ cup) apple cider vinegar 8 eggs ¼ teaspoon sweet paprika

Method

Preheat oven to 220 °C. Peel sweet potato and cut into 1 cm slices. Line an oven tray with baking paper and place potato slices in a single layer. Brush potato slices with olive oil and season with salt and pepper. Put tray in oven and bake at 220 °C for 30 minutes, or until cooked.

Halve tomatoes lengthways. Line an oven tray with baking paper and place tomatoes cut side up. Brush tomatoes with olive oil, and season with salt and pepper. Place tray in oven with potatoes and cook for 10 minutes.

Peel and slice avocados and arrange on plates.

Bring to the boil 1½ litres of water in preparation for poaching the eggs.

Remove stems from silverbeet and discard. Wash leaves carefully to remove grit, and tear leaves in half. Heat a frying pan and add 1 tablespoon of olive oil. Cook and stir silverbeet with garlic and nutmeg until leaves begin to wilt. Drain and squeeze out water, and divide silverbeet onto plates with avocado.

Your pot of water should be boiling by now. Add apple cider vinegar and turn temperature down until water is simmering. Poach eggs in simmering water for 5 minutes, or until eggs are soft. Arrange eggs on plates and sprinkle with sweet paprika.

Take trays of sweet potato and tomato slices out of oven and arrange on plates.

Makes 4 serves.

Tomato and basil soup

Ingredients

4 tablespoons cold-pressed olive oil 3 garlic cloves, crushed 2 red onions, chopped 1 leek, chopped 3 celery stalks, chopped ½ teaspoon turmeric ½ teaspoon sweet paprika 6 x 400 g tins tomatoes 2 tablespoons chickpea (besan) flour 1 litre vegetable stock 2 bay leaves 2 tablespoons fresh thyme leaves 1 bunch basil 2 tablespoons grated jaggery or rapadura 4 tablespoons apple cider vinegar 1 teaspoon live sea salt 1 teaspoon freshly ground pepper

Method

Heat olive oil in a saucepan, and cook and stir garlic, onion, leek, and celery. Add turmeric and sweet paprika, and cook and stir mixture until soft. Add tomatoes and chickpea flour, and continue to stir until mixture thickens.

Slowly add the vegetable stock, bay leaves, and thyme, and stir. Separate leaves from basil stalks and reserve. Tie basil stalks in a bunch, to make them easier to retrieve later, and add to the soup. Simmer slowly for 30 minutes, or until celery is soft.

Remove from heat and discard basil stalks. Blend soup until smooth, and for an even smoother consistency pass through a colander. Add basil leaves and blend again.

In a separate saucepan, cook and stir jaggery and vinegar until they are reduced by approximately one third. Stir this into the soup and season with salt and pepper.

Serve warm.

Makes 8 serves.

Carrot soup

Ingredients

1 kg carrots 1 tablespoon cumin seeds, ground 1 tablespoon coriander seeds, ground ¼ teaspoon sweet paprika ¼ teaspoon turmeric Juice of 1 lemon 125 ml (½ cup) water 4 large avocados Live sea salt and freshly ground pepper to taste Handful flat-leaf parsley or coriander,...