Healthy and Delicious Vegetarian Nachos

There are some meals that are just fun. Meals you gather around as a family, everyone laughing and basking in the ambiance of the shared moment. For our family we love a shared dish. There is something so intimate about it, you cannot help but enjoy each others company and be really present, together. Enjoying life.

One of our family's favourites, one I grew up eating myself as a kid too is nachos.
These are our vegetarian, refined sugar free, additive free, high protein, healthy and yet, truly, delicious nachos.

Nachos

Ingredients

• 1 quantity of home-made baked beans (get the recipe here. These can be made well ahead of time)

• 1 & 1/2 packets of Byron Bay organic corn chips
  ( we buy these as they have no added sugar, are gluten free, have none of that artificial scary yellow flavouring and colouring's other brands have and can be found at any supermarket for a really reasonable price, you can use any healthy alternative you like or make your own)
• 1/2 cup (or to taste) cheddar cheese
• 1 red capsicum, finely chopped
• 1 large or 2 medium avocados
• 125 g sour cream
• 1 teaspoon chili (optional or to taste)
• 1 teaspoon raw honey (optional)
• 1 teaspoon of a good quality paprika

Method

• Pre-heat oven to 180ç
• In a bowl mash the avocados until nice and smooth (I use a fork).
• Add in the sour cream, chili and honey, mix together well, adjust chili to taste.
• Using a large baking tray that is at least 3 cm deep, spread the corn chips across the tray, reserving a small handful.
• Layer the beans on top, using as thick or thin a layer as desired for personal preference.
• Sprinkle the finely diced red capsicum on top.
• Top with grated cheese and then the paprika.
• Crush the remainder chips and sprinkle over.
• Bake in the oven for approximately 15 minutes or until chips have turned a little golden around the edges and the cheese is fully melted with a nice colour to it.
• Remove from the oven and to serve top with generous amounts of the avocado and additional sour cream if desired.
• Enjoy!
  
  Notes

• While the most fun is to be had enjoying this buffet style with family or good friends, this can of course be served on individual plates.
• For a more adult version add finely chopped red onion with the capsicum and a lot more chili to the avocado.
• For dairy free make an avocado whip omitting the sour cream (you can add some cashew cream and use a vegan cheese that melts or just leave off)

Toddler Tips

• This is a meal that can get messy! So best eaten before bath time.
• If they are new to nacho's and you are serving individually place an amount of bean laden nachos in the middle of the plate, topped with avocado and sour cream and then assemble extra non baked corn chips, uncooked carrot, celery and capsicum sticks around the outside for them to dip into the meal, makes it a lot more inviting and fun for little fingers.
  
  Happy Cooking
  
  Bek XX

Kale, Basil & Macadamia Pesto Roulades

Kale, Basil & Macadamia Pesto Roulades
Delicious canapé, snack, school lunch or dinner party entree with the goodness of kale.

I LOVE pesto and I love changing it up and making it lots of different ways, one of my current favourite ways is using some beautiful, healthy kale in it, being one of my all time favourite vegetables to grow and eat for family health.

This recipe using the kale, basil and macadamia pesto in tasty egg roulades was featured in Sunshine Coast publication  WHY Fitness magazine, in their Christmas issue as a perfect delicious canape that is healthy too!

Ingredients
• 1 cup fresh basil leaves {pesto}
• 1 cup fresh kale leaves {pesto}
• ½ cup macadamia nuts {pesto}
• ¼ cup freshly grated parmesan {pesto}
• ½ cup olive oil {pesto}
• 4 free range eggs
• 200 g feta cheese (as needed)
• Pink Himalayan salt
• Toothpicks

Method
• To make the pesto: in a blender or processor blitz the macadamias, kale, basil, parmesan, a pinch of himalyan salt and olive together to make a smooth but still textured pesto.
• Whisk the eggs together in a bowl.
• Heat a frying pan with some olive oil, swirl the olive oil so the pan is well covered.
• Pour the egg mixture into the frying pan so it makes a large and thin omelette. Depending on the size of your frying pan you may need to make 2.
• Flip to make sure it is cooked and nice and golden on both sides.
• Carefully remove from heat and drain on paper towel.
• Cut the omelette into long rectangular strips about 2 cm wide.
• Spread each strip with the pesto and crumble feta over the top.
• Roll up into swirl shapes and cut off at desired thickness, you should get 3 -5 swirls per strip depending on your omelette size. You can also cut the now rolled segments in half width wise again to make them nice and thin.
• Skewer with a toothpick.
• Serve.

Notes
• Kale is a sensational power vegetable and the combination with fresh basil and a great Parmesan and feta is beautiful.
• This is a beautiful, healthy, gluten free canapé perfect for entertaining.
• Make a nice big batch of the pesto as it can also be thrown through really lovely pasta, on crackers, in wraps, in muffins and OK I'll admit it, I love pesto and if I make some or buy a great one I just have to eat it!
• Kale (Brassica Oleracea) is a green leafy vegetable considered to be one of the highest in nutrients with many health benefits including it is said, to have anti – cancer effects so it is well worth tracking down or growing your own. There are many varieties available and it is also excellent in things like juicing, green smoothies, all kinds of fresh salads, spinach and kale feta sausage rolls, spinach and kale cheesey scrambled eggs and often made into kale “chips”. I also put it fresh, shredded in my kids wraps.

Not a new thing kale was in fact a very popular vegetable in the middle ages and is a popular food source in many parts of the world. During World War II it was also in the Dig for Victory imitative in the UK because of its nutrient content, where everyone was encouraged to grow it in there gardens.
• Kale is extremely good for you and is a source of beta carotene, vitamin K, vitamin C, and rich in calcium.
It is also a source of two carotenoids, lutein and zeaxanthin and has other properties which are said to have anti cancer and DNA repair in cells properties.
• Basil (Ocimum basilicum) is also a fantastic fresh and healthy ingredient, with potent antioxidant, antiviral, and antimicrobial properties.
(c)rebeccamugridge2013

Bek XX

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Brown Rice & Quinoa Pumpkin Wine Risotto & WIN the wine to make it!

Recently I was sent two beautiful wines to review that are by Taylors Wines
(A hardship I know!)

I have always enjoyed a glass of a great wine with a beautiful meal shared with friends. My first experiences with wine were straight out of studying Horticulture to my first job working in vineyards in Mt Barker in Western Australia. It was such a wonderful experience, (ok well maybe apart from all the secateurs cuts ;) working in vineyards and with winemakers gave me such an insight into wine and grape vines and the beauty of the whole process.

Mixing this with great food was always a part of it for me and from my experiences of my mothers kitchen table.

When I tried the Gewurztraminer I knew I wanted to cook with it!

This dish I have created is a relaxing recipe to create, it is slowly cooked and a savoured experience. Beautiful, enjoyable cooking, best done while also enjoying a glass of this lovely wine and even better while chatting to a great friend or two.

Brown rice, Quinoa and Pumpkin Risotto

Ingredients

• 3 cloves Australian garlic, chopped
• 1 brown onion, chopped
• 1 leek, chopped
• 1 tablespoon olive oil
• 1/2 cup Taylors White Wine I used Gewurztraminer
• 1 cup quinoa
• 1 cup brown lentils
• 1 cup organic brown rice ( I actually found the organic cheaper than the non organic at coles!)
• 1/2 litre good vegetable stock
• 4 cups vegetable stock, gently warmed (not hot) 
• water as needed
• 1/2 medium pumpkin
• a few garlic cloves extra (optional)
• 100g feta
• 1 teaspoon turmeric
• Himalayan pink salt and freshly cracked pepper to taste

Method

• Pre-heat the oven to 180'c
• Slice the pumpkin into slices about 3 cm long and 1/2 cm thick.
• Drizzle with a little olive oil and arrange on a baking tray, add some extra cloves of garlic and roast in the oven until cooked through and a little crispy on the outside. Set aside.
• Bring the vegetable stock to the boil in a saucepan.
• Add in the lentils, reduce to a simmer and cook until soft. Set aside
• Fry the onion and leek in the olive oil until wilted.
• Add in the garlic and turmeric, stir through 2-3 minutes.
• Add in the brown rice, stir through so it is covered gently in olive oil.
• Pour in the wine, stir over a medium heat until it is mostly evaporated.
• Pour yourself a small glass of the beautiful Gewurztraminer (totally optional of course feel free to insert herbal tea here if you wish) and relax as you slowly enjoy and experience the next step of slowly adding stock to the rice, a bit at a time, stirring, enjoying the smells and textures in the pan, why not munch on some lovely carrot and red capsicum sticks too!
• Keep simmering that rice, stirring, adding stock a little at a time. If you need to use some water do so, when the rice is mostly cooked but still just a little crunchy add in the quinoa and lentils with any remaining stock and a enough water so there is enough liquid to cook the quinoa in. Mix together well and continue to simmer until rice and quinoa are cooked. Turn the heat off.

• Chop the feta into small bite sized pieces.
• Carefully fold the pumpkin pieces through the rice mixture and then the feta. The heat will allow the feta to gently melt a little in places. Remove skin and through roasted garlic cloves through.
• Serve.
• Optionally top with some freshly chopped parsley 
• Optionally serve with a glass of chilled Gewurztraminer to adult dinner guests so the flavour experience continues.

Notes

• The alcohol burns off during cooking 
• This dish makes beautiful leftovers the next day, enjoyed cold or hot.

Toddler Tips

• If you want to make a wine free version simple make a much smaller version for them and use stock in place of the wine, they do not usually notice the onion but you can leave out if you wish also.
• If you are serving this for a dinner party or the parents are enjoying a nice glass of wine with the meal why not make it fun for kids and let them have a chilled fruit juice in a stemmed glass too (you could always use plastic stemmed glasses from the party section at most shops if your worried about glass.

One lucky reader will win two bottles of Taylors Wines!

‘Bringing great wines to life.’

Established three generations ago in South Australia’s beautiful Clare Valley, Taylors Wines is a family-owned Australian wine company that was born from a passion of producing exceptional,  hand crafted wines. With a philosophy that embraces balance, elegance and finesse in every wine, Taylors truly brings great wines to life.

From a velvety Cabernet Sauvignon to vibrant Promised Land Moscato, Taylors Wines boasts a world-class collection of unmistakeable quality and style. Plus, with a comprehensive Environmental Management System and a commitment to sustainability, Taylors Wines understands that green is just as important as red and white.

The giveaway is open to Australia only. Winner must be of legal drinking age and provide proof of age to claim prize.

@Taylors_Wines

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Sosatie Flavoured Fruit & Vegetable Curry

Sasotie Flavoured Fruit & Vegetable Curry

This Sosatie flavoured fruit curry has delicious flavours and smells from the Sunshine Coast's locally made Afrika Sasotie Aromatic Curry with Apricots sauce (you can buy online or create your own Sosatie sauce) and uses fresh local pineapple, and is  served with a wholegrain/wild rice and local Essential Grain Crusty Sour Dough Bread. The fruity flavour and being a non-hot curry makes this a great family dish and popular with kids and guests. The smells while it cooks alone will get the whole house excited about dinner.

Perfect for a chilli day.

Ingredients
• 1 jar Afrika Sosatie curry sauce ( you can buy this all around the sunshine coast and online or google Sosatie and make your own!)
• 1 large fresh pineapple
• 2 stalks celery
• 1 red capsicum
• 3 zucchini’s
• 1 large sweet potato
• 1 onion
• ½ cup dried apricots
• 4 teaspoons garlic
• 2 teaspoons mild chilli ( or to taste/optional)
• 1 tin apricot halves in natural juice, drain and save juice.
• 1 litre vegetable stock
• 1 cup water
• 1 tablespoon olive oil
• 2 cups wholegrain rice
• ¼ cup wild rice
• 2 tablespoon tapioca flour (gluten free)
• Crusty Sour Dough or gluten free bread to serve
• Natural yoghurt to serve (optional, I use Maleny Dairies)
• A deep frying pan/pot suitable for cooking the curry in


Method
• Combine the wholegrain and wild rice. Cook together according to packet instructions but using the vegetable stock in place of water, adding additional water as needed. Keep warm or time it so rice is warm when serving the curry.
• Peel and chop the sweet potato. Par boil until it can be just penetrated with a fork.
• Chop the onions and fry in a deep pan with the olive oil, chilli and garlic until they are slightly transparent.
• Chop the zucchini, fresh pineapple, capsicum and celery into bite sized pieces.
• Add them into the onion mix with the sweet potato and dried apricots and stir through.
• Pour in the Sosatie sauce, mix and gradually add in the cup of water and half a cup of the apricot juice from the tinned apricots.
• Bring to the boil and then simmer on a medium low heat.
• Whisk the tapioca flour in an equal amount of cold water.
• Add in the tapioca flour to thicken the sauce.
• Stir occasionally and add extra water to the whole dish as needed.
• When all vegetables are cooked add in the drained apricots from the tin, stir through 2 minutes.
• Serve alongside the rice and with slices of fresh crusty essential tastes bread and optionally a dollop of Maleny Dairies natural yoghurt.

Notes
• This dish smells amazing when it is cooking, great for entertaining and dinner parties or to come home too!
• The fresh pineapple and apricots in this really give a sweet and tasty twist on curry and make it very palatable to children and even non curry fans.
• Tastes even better the second day, so great for leftover lunches.
• Add fresh, hot red chilli’s to give it some heat.
• Alternatively serve with pappadams.

Toddler Tips
• The fruity flavour in the curry and the flavoured rice make this a popular dish with young kids too.
• Leave out all chilli.


The tastes of Afrika range make it easy to create exciting dishes that transport your taste buds to an exotic destination. Warm your home and palette this winter with this beautiful and yet simple dish.
I can honestly say both my kids really like this recipe, the fruitiness really appeals to children's taste buds. I highly recommend looking out for them.
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This recipe is from my commercial work portfolio and was created for supermarket Maleny Supa IGA and their Local Product Local Recipe - recipe card series I crafted for them, featuring over 52 recipes.

Recipe and photography (c)RebeccaMugridge

RECIPE - Smoked Trout with Pomegranate, Avocado & Coriander Salad

Smoked Trout with Fresh Avocado and Coriander Salad
This is a stunning salad. It looks impressive and it tastes incredible! I used the beautiful Sunshine Coast Noosa River Smoke House smoked trout, but any good quality smoked trout would be beautiful in this with the fresh greens and a crunch of pomegranate. Perfect for a dinner party, date night, dish for a BBQ, hot Summer's night or just a really healthy and delicious dinner. Serves 4.

Ingredients
• 1 piece Smoked Trout
•  Balsamic Vinaigrette (I used Sunshine Coast made Tomarata Sensual Rosella balsamic)
• 3 stalks Celery, cut on the diagonal
• 1 Red Onion, chopped
• 4 Tomatoes, chopped
• 1  packet Lettuce mix (I used Ironbark here)
• 1 cup Baby Spinach leaves
• ½ cup fresh Coriander leaves
• 2 small Lebanese Cucumbers
• 1 fresh Pomegranate
• ¼ cup Flaked Almonds



Method

Violet eating pomegranate seeds
while mum makes the salad!

• Toast flaked almonds by putting in a moderately hot, dry frying pan until lightly brown, stirring constantly, set aside to cool.
• In a bowl combine lettuce mix, baby spinach leaves, coriander leaves, onion and tomatoes.
• Cut Lebanese cucumbers in half, remove seeds with teaspoon and cut into half moon shapes.
• Cut pomegranate in half, remove seeds (HINT to remove seeds easily hit pomegranate with wooden spoon underneath, this will loosen the seeds, ensure not to include membrane as is bitter.)
• Combine salad mix, cucumber, celery, avocado, onion together.
• Flake trout into salad mix.
• Gently toss together.
• Arrange on serving platter sprinkle pomegranate seeds and the flaked almonds over the top.
• Serve with Tomarata Sensual Rosella Balsamic Vinaigrette.

Notes
• Perfect for a dinner party, very decorative.
• Beautiful light, healthy dinner.

Loving them!

• Pomegranates have many health benefits.



Toddler Tips
• This is tasty salad suitable for all ages, the pomegranate especially is very appealing to toddlers and children.

As you can see >>>

My kids, especially my toddler LOVES fresh pomegranate >>>

Not a peep was heard, as she happily munched away,
during the recipe photo shoot ;)

And then ate an adult sized serving. This salad recipe is one of my kids favourites.

This recipe  was created by me for the Maleny Supa IGA Local Product Local Recipe - card series with Rebecca Mugridge. Free to collect in store and you can see the whole series on their website.