Gluten Free Vegetarian Pasta Bake

There is just something about the old classic, the pasta bake...
It instantly reminds me of my mother and dark, rainy nights snuggled in front of a cosy fire when we lived in the country. Happily eating her pasta bakes covered in crochet blankets!
Warm memories.
I love the way food is such an experience that certain foods are linked for us with events and times of our lives. Food really does tell a story and for me the pasta bake was one of my first comfort foods.

Now I make it for my kids too, but with a healthy twist, now we are also not gluten intolerant but I like to do a large amount of our meals and snacks gluten free as I believe it is more kinder on the bowels!!

This dish can be whipped up in not very long at all, it freezes really well and makes fantastic leftovers and school lunches too or a bring a plate dish for the next BBQ!

If you like pasta bake or macaroni cheese you will love this healthy version.

Gluten Free Vegetarian Pasta Bake

Ingredients

• 1 box of gluten free pasta, cooked according to packet directions.
  (I also find it helps to add a little dash of oil in the boiling water with gluten free pasta to stop it all sticking together.
• 2 tablespoons gluten free flour
• 500ml almond, soy or dairy milk ( I used almond.)
• half a teaspoon nutmeg ground
• 2 teaspoons paprika (look for a really good quality one - it makes a lot of difference!)
• !/2 cup broccoli, very finely chopped.
• 2 carrots peeled and finely grated.
• 4 stalks celery, finely chopped.
• 3 large tomatoes. 2 chopped one sliced.
• 1 zucchini, peeled and grated.
• 1 cup grated cheese.
• Freshly chopped parsley to taste ( I used about a good handful ).
• Fresh and thinly chopped chives to taste. (I used about 9 stalks).
• 2 teaspoons wholegrain mustard (or to taste)
• 1 free range egg.
• 1/4 cup of sundried tomatoes (optional)
• pepper
• himalayan salt - to taste
• 2 cloves garlic finely chopped.

• Cook gluten free pasta according to directions, rinse very lightly and then drained and set aside.
• Very, (extra very for fussy eating kids) chop the broccoli
• Grate the carrot and zucchini.
• Place the vegetables into a mixing bowl or even straight into the baking dish.

• Place the butter into a saucepan and melt slowly over a low heat.
• Once melted add in the flour, stir constantly for 1 minute.
• Add small amounts of the milk stirring the whole time until they are combined with the flour mix, keep doing this until all the milk has been used and it is a nice consistency. Use a whisk of needed to make sure it is nice and smooth.

• Season with the nutmeg, paprika and a pinch of himalayan salt and add in the mustard. Taste. 
• Add in the cheese and stir through until melted in. Taste again add more mustard or salt and pepper if needed.
• Let the sauce cool a bit and then whisk in the egg.
• Mix everything together except the sliced tomatoes and a small amount of the chopped mixed herbs.
• Pour into a deep baking dish top with the sliced tomato and some of the fresh herbs.

• Bake at 180' fan forced for 20 minutes or until nice and golden on top.
• Serve on its own as a simple dinner or with a nice fresh salad with a zesty dressing and optional garlic bread for a great tasty meal.

Notes

• This dish is great for leftovers and school lunchboxes.
• Make and freeze ahead for those tired nights.
• Add some chili for more punch.
• Add mushrooms at the last step before cooking.
• For VEGANS, leave out the egg, make the white sauce with olive oil in place of butter and leave out the cheese, add another half cup of milk when making the sauce and instead add savoury yeast flakes for a lovely cheesey flavour.

Toddler/Kids Tips

• Kids love the cheesey flavour. You can make it even stronger my adding a strong flavoured cheese that is suitable or more grated cheese.
• Freeze lunch sized amounts in container for easy lunchboxes and pack on the day with a fresh salad or chopped raw crunchy vegetables.

Live Well. Eat Beautiful. Stay Calm. Be Active.

Bek xx

Potato and Leek Cheesey Soup

As soon as the weather cools (even just a little) out comes my big pot and all the glorious soup and stew cooking. Don't get me wrong I love a salad and summery food too but there is just something about body warming, soul soothing comfort foods like soups and stews!

This one gets made a lot on our house and is one of the soups enjoyed by kids and adults alike!

Potato and Leek Cheesey Soup

Ingredients

• 5 potatoes, chopped into thin circles
• 2 small sweet potatoes, chopped into thin circles
• 1 leek, washed and chopped
• 3-4 cloves garlic, chopped finely
• 1 tablespoon olive oil
• 1 teaspoon ground cumin
• 2 teaspoons turmeric
• 1 tablespoon savoury yeast flakes (health food shop/chemist warehouse etc)
• 1 tablespoon grated cheddar cheese
• 2 stockcubes (for this I used transfat free Massel chicken style - vegetarian)
• 1 litre water (more as needed)
• 1/4 cup french green lentils, washed and drained
• 1/2 cup milk of choice

Method

• NOTE: This soup can be made in a rush on a higher heat or as I prefer slowly. It is totally up to you and the time you have spare! 
• In a deep pot or saucepan saute the leek and garlic in the olive oil gently over a medium low heat.
• After about 3-4 minutes add in the turmeric and cumin and stir through.
• Tip in the potatoes and for about 1 minute stir through the leek and garlic mixture you will see them get some colour from the turmeric.
• Pour in the water and milk and add the stock cubes and lentils.
• Season if desired with freshly cracked black pepper and a good salt like pink Himalayan or sea salt.
• Bring to the boil and then reduce the heat so it slowly simmers.
• Add more water during the cooking time if needed. The soup should not be thick.
• When the potato pieces can be just penetrated with a fork and the lentils are cooked add in the yeast flakes and cheese, stir the soup and continue to simmer for a few minutes.
• Test for seasoning.
• Serve and enjoy!

Notes

• I like to serve this with fresh crusty sourdough bread and organic butter or home-made garlic and herb bread.
• You can make this vegan, leave out the cheddar cheese and just use the savoury yeast flakes which have a lovely cheesey flavour anyway.
• The savoury yeast flakes are a quite exciting ingredient I like to use, de-activated yeast they are rich in flavour and B vitamins and potassium.
• If you don't eat normal potatoes you can make this with all sweet potato.

Toddler Tips

• Kids seem to love this soup, it must be the appealing colour from the turmeric and the loveloy cheesey flavour!
• To make this really fun you can serve theirs in bread boats. You will need really thick, solid bread rolls, hollow out some of the fluffy filling, fill with soup, serve on a plate.

Love Bek XX

(c)rebeccamugridge2014

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

Healthy and Hearty Home-Made Baked Beans

I have so many memories of being curled up on a cold Wintery night or after a long day out as a child with hot baked beans and freshly buttered toast.
It is such a comforting meal and full of protein and fibre.
While tinned baked beans may have there place it is the lovely, delicious and so nutritious home-made varieties that really shine for me.
After quite a few attempts, versions and tweaks this recipe for home-made beans has become my family's favourite version!

Hearty and Healthy Baked Beans

This recipe makes a large batch to feed a family or to give you leftovers - feel free to make a smaller amount 

Ingredients

• 3 x tins organic cannelloni beans OR soak the equivalent in water overnight and then cook until tender.
• 1 onion, chopped (if you have young kids/toddlers chop it finely so they don't notice it)
• 6 large cloves of Australian garlic, finely chopped
• 1 stalk of thyme (or 2 teaspoons dried)
• 1 tin of organic chopped tomatoes
• 1 large bottle of organic tomato passata sauce
•  1 teaspoon of a great mustard ( I use a lovely local macadamia mustard made where I live)
• 1/2 cup Apple Cider Vinegar 
• 1/2 cup good virgin olive oil
• 1/2 litre vegetable stock ( I use either Campbells or Massel)
• 2 teaspoons of a nice but mild curry powder ( I promise the kids wont notice!)
• 4-6 semi dried tomatoes chopped 
• 2 tablespoons or raw honey OR for a vegan version natvia, agave etc (to taste)
• dash pink Himalayan salt
• fresh crusty wholemeal bread with organic butter and some freshly chopped parsley to serve!

Method

• Fry the onion and garlic in a little of the olive oil until they are transparent.
• Add in the drained and washed cannelloni beans and thyme, stir together until mixed well.
• Pour in the tinned tomatoes, mustard, vinegar, stock, passata sauce, remaining oil and sweetner, mix well.
• Simmer the bean mixture over a medium low heat slowly for at least 25 minutes or until it has thickened, beans are tender and flavours are to your liking.
•  Serve.

Notes

• These beans go really lovely with a nice dense sour dough bread.
• Make a large batch so you have leftovers, great in pies!
• Add some chili for a different twist

Toddler Tips

• Serve with toddler soldiers, (long thin pieces of toast) or on top of a baked potato.
• Optionally leave out the onion

Passionate about Pumpkin

I love pumpkin. 

Nothing quite like looking at a heap of your own home grown organic pumpkins

Pumpkin is one of my favourite ingredients to cook with and to grow.

In  my book, The Pram Diet I shared my popular moist pumpkin cake recipe and on this blog you can find lots of pumpkin recipes including my Organic Pumpkin and Lentil Soup

My Pumpkin and Feta Quiche

My tasty tempeh, chick pea and pumpkin bites

My roast pumpkin, feta and capsicum pasta

My Vegeliscious Pumpkin Muffins

And today I am sharing with you my protein power pumpkin soup that I also actually often use as a layer in a dish I am famous for amongst family friends,  my pumpkin lasagne!

                                Protein Power Pumpkin Soup

Ingredients

• 1 medium pumpkin
• 1 onion
• 4 cloves garlic
• 2 teaspoons turmeric
• 2 teaspoons thyme
• 2 teaspoons chili (or to taste)
• 1 can organic coconut cream, (I used light)
• 1 can water (as needed)
• 1 can three bean mix, washed and drained
• 2 tbls raw, organic honey
• 1/4 cup quinoa
• 1 tbls olive oil

Method

• In a saucepan fry the onion in the olive oil on a medium low heat until transparent
• Add in the garlic, chili, turmeric and thyme, stir together over heat for 2-4 minutes.
• Cut the pumpkin into bite sized pieces and add into the frying pan.
• Stir together for 1-2 minutes.
• Pour in the coconut cream, and some water if needed, bring to the boil.
• Add in the quinoa and reduce it to a slow simmer.
• When quinoa is cooked and pumpkin is tender and mashable add in the drained beans and honey.
• Blend it all together to make a lovely smooth, rich soup.
• Season to taste with Himalayan pink salt and freshly cracked black pepper.

Notes

• Beautiful creamy and thick soup this is great to also seal in batches and freeze for lunches or dinners.
• I use this as a layer sometimes in my famous pumpkin lasagna from my cookbook
  which I might blog with you all soon!.
• I made my soup extra beautiful and smooth using a 

"Masher"

I was sent one of these to test and have to say I have found it easy to use and effective.

What is a masher?
Unlike conventional cutting blades that over-process and rupture the starch grains in potato producing glue like mash, the Masha’s innovative design works to create a perfect mash every time. But don’t just stop at potatoes! The Masha can be used to mash a variety of vegetables such as pumpkin, to prepare baby food, make a creamy guacamole, or even to rub butter into flour for cake mix.

The Masha uses patented Rotor Cone technology, which allows the motor to gently squeeze ingredients through the outer mesh at a safe, low speed. As the Masha has no blade it is safe for the whole family.

 Making the perfect mash, dips or baby food couldn’t be easier or more convenient with the Masha. Designed with a non-slip handgrip and balanced weight distribution, the Masha ensures no strain to the wrists which is essential for arthritis sufferers and the older generation.

Masha is safe for dishwashers and friendly on non-stick pots. RRP$59.95 www.prepstore.com.au

Happy Cooking
Bek XXX

Spinach, Kale & Broccoli Cheesey Scrambled Eggs - Easy Dinners

Spinach, Kale and Broccoli Cheesey Scrambled Eggs

An exciting twist on a trusty family favourite. This is a really quick , easy, cheap and super healthy meal the whole family will enjoy! Serves 4. VERY easy. Budget Friendly. Healthy and the kids realy do like this one.

Ingredients
• 6 free range eggs
• ½ cup low fat milk or soya milk
• ½ cup raw broccoli, very finely chopped
• ¼ cup kale, very finally chopped
• ½ cup baby spinach leaves, very finely chopped
• 1 spring onion, thinly sliced (optional)
• ½ cup low fat cheese, grated
• 1 teaspoon mixed dried herbs
• 1 teaspoon chopped fresh chives
• salt and pepper to taste

Method
• Prepare all ingredients and heat a small amount of olive oil in a good sized frying pan to a medium heat.
• Lightly whisk eggs and milk.
• Lightly fry the broccoli, kale, spring onion and spinach for around 2 minutes.
• Add the egg mixture into the frying pan with the broccoli mix, keep on a medium heat stirring occasionally, do not leave.
• When nearly cooked add in the cheese, gently mixing through.
• Season to taste.
• Serve Immediately.

Notes
• Great served with wholegrain toast, sour dough or pita bread.
• Add fresh colour to the plate like sliced or cherry tomatoes, fresh cucumber and coriander and parsley leaves.
• For a more adult version add some fresh chilli, also great for the metabolism!
• Kale is a green leafy vegetable considered to be one of the highest in nutrients and anti cancer properties so it is well worth tracking down or even growing your own! It is very easy to grow.
• Make a different version with fresh, sliced mushrooms and even low fat free range cooked bacon or vegetarian not bacon.
• Allow to completely cool and use as a sandwich filling. Keep refrigerated.

Toddler Tips
• Many toddlers are not overly keen on onions so you could leave the spring onions out.
• Serve with toast soldiers or fun pita bread triangles and some easy to eat raw vege sticks like red capsicum slivers, cucumber slices, cherry tomatoes, raw snow peas and green beans.

Kale is one of my favourite vegetables to eat and to grow.

I have it nearly every day in beautiful healing and nourishing juices, salads and in cooking like my tasty Canneloni

(pictured)

This great recipe was published in HOLISTIC BLISS magazine
look out for more of recipes in the magazine.

You can read the online version of this fantastic, information filled healthy living magazine HERE
They are also on Facebook
And you can see and read many of my published recipes featured in magazines through their online versions at my stack here

Happy Cooking,

Rebecca XX

Recipe - Mushroom and Brie Strudel

I love mushrooms, they are one of my favourite ingredients and I love brie cheese so putting them together in a recipe is just deliciousness on a plate for me! I have always been a huge fan of brie cheese, it was a very long nine months both pregnancies with no brie! When I first tasted the Maleny Cheese's brie I fell in love..
They have really created a stunning cheese here, it is creamy and full of texture and flavour.
This is a really easy recipe that will impress dinner guests or is perfect for a picnic or a quick, tasty and special family meal,.

Mushroom Strudel

Using beautiful fresh local mushrooms and the gorgeous Maleny Brie cheese, an absolute winner at any dinner table. Perfect for entertaining.

Ingredients
• 500grams fresh local mushrooms
• 1 x Maleny Cheese Brie cheese
• 1 RawGanix FreeRange Egg
• 2 medium sized leeks
• 4 teaspoons Gourmet Garden garlic
• 1 teaspoon turmeric
• ¼ cup Quinoa flakes
• 2 sheets shortcrust pastry (or gluten free puff pastry see notes)
• 1 tablespoon fresh parsley

Method
• Pre heat oven to 180ç.
• De-frost pastry sheets.
• Chop and sauté leeks, garlic and turmeric together until leeks are wilted.
• Slice and add in mushrooms, stir together well.
• Remove from heat.
• Chop brie cheese into chunks.
• Finely chop the fresh parsley.
• Mix brie and parsley into mushroom and leek mixture.
• Lay one sheet of pastry on a greased or lined baking tray.
• Fold 1 cm of the edges in on itself along all 4 edges.
• Top with the mushroom mixture, leaving a small space along all edges.
• Cover with the second sheet of pastry, you can optionally cut patterns into the top piece.
• Pinch all sides together to seal.
• Whisk the egg in a small bowl and brush folded edges lay one sheet of pastry on a baking tray
• Bake in the oven until pastry is nice and golden.

Notes
• This is a simple yet beautiful dish that is perfect for entertaining or a dinner that feels a bit special.
• The combination of fresh local mushrooms with the delicious local brie is stunning.
• Use The Pastry Pantry Gluten free puff pastry to make gluten free or use your own homemade pastry.

Toddler Tips
• This is such a great dish for kids because pastry is always so popular and the flavours of this one appeal to them.

You can collect this recipe card and all the ingredients including the delicious Maleny Brie Cheese from the Maleny Supa IGA . Created for their Local Product Local Recipe - recipe cards, promoting Sunshine Coast producers and Sunshine Coast food!