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

Tasty Tempeh & Chickpea Bites

Looking for a perfect picnic recipe? Or something a little different to make with tempeh?

Delicious as a light healthy lunch, entrée, a children’s dinner or in a salad wrap.
Served here with local Sunshine Coast product Noosa Chilli Jam.
Using fantastic crumbs with Quinoa and the lovely flavour of pumpkin.

Ingredients

• 1 packet Mighty Bean Tempeh, savoury
• 1 & 1/2 cups pumpkin, cooked and mashed
• 1 cup red lentils, cooked and drained
• 2 long spring onions, finely chopped
• 1 cup cooked chickpeas (you can used tinned)
• 1 cup Besan Flour
• 2 teaspoons chili ( I used Gourmet garden mild chilli paste, or to taste)
• 2 teaspoons Australian garlic (I used Gourmet Garden Garlic paste)
• 1 tbsp fresh parsley, finely chopped
• ½ cup pepita seeds
• ¼ cup sesame seeds
• Orgran Multigrain crumbs with Quinoa
• 1 tablespoon oil
• Karom Himalayan salt and fresh cracked black pepper, to taste

Method

• Chop the Tempeh into small cubes.
• In a large bowl, combine the cooled mashed pumpkin, lentils, chickpeas, pepita seeds, sesame seeds, spring onion, parsley, chilli paste, garlic paste and besan flour.
• Add in the tempeh cubes.
• Season to taste with the salt and pepper.
• Place some of the Quinoa crumbs in a separate bowl.
• Roll tablespoon size amounts of the mixture in your hands and then roll in the crumbs.
• Flatten lightly and continue until all mixture has been used.
• Heat the oil in a non stick frying pan to a medium heat and lightly fry the bites until nice and golden on both sides.
• Serve with dipping bowls of Noosa Chilli Jam.

Notes

• Beautiful with a nice fresh salad for a healthy dinner.
• Great for picnics and lunches.
• Place 2-3 bites in a wholegrain wrap on a bed of fresh salad greens and some Noose Chilli Jam to make a healthy and filling kebab.
• Vegetarian friendly.
• Good source of protein.
• These can be a little tricky to fry, so just do 2-3 at a time.

Toddler Tips

• Make them small bites and serve with an organic tomato based sauce if the chilli jam is too hot for their taste.

This delicious recipe was created by me in my commercial work for the Maleny IGA and their Local Product Local Recipe - recipe cards.


Recipe Food Image Photography ©RebeccaMugridge 2012

African flavour sensations Babotie flavoured sweet potato curry

Bobotie is a traditional African dish combining curry with fruit, it has an amazing flavour! Now thanks to Gourmet Afrika, a Maleny company you can buy ready-made Bobotie Sauce and Spice Set and make the traditional dish at home or try my version of this dish. Gourmet Afrika range is available from the Maleny Supa IGA, who deliver groceries via online ordering across the Sunshine Coast.
This is my recipe from the Maleny Supa IGA Local Product Local Recipe card series, available to collect in store from their deli counter, celebrating and promoting local producers.

Ingredients
1 jar Gourmet Afrika Bobotie sauce with spice set
1 onion
1 large sweet potato
1 zucchini
1 carrot
1 red capsicum
1 yellow capsicum
¼ cup prunes (pits removed)
1 litre chicken stock ( I like Campbells chicken or vegetable and also Massa stock cubes with no trans fats)
Cooked rice to serve

Method

• In a deep saucepan, heat a little oil and fry onion until translucent.
• Add Bobotie Spice Set, stir together.
• Chop and add in sweet potato, carrot and capsicum, stir.
• Add half the Bobotie Sauce jar and half vegetable stock, mix together.
• Simmer for 20 minutes and add in second half of the vegetable stock, stir.
• Leave to slowly simmer until vegetables are almost cooked through, add zucchini and prunes.
• Simmer for a further 6 minutes, making sure zucchini is cooked.
• Serve with a dollop of Bobotie Sauce on the side and cooked rice.

Notes

• The delicious smells that will come from your kitchen while this cooks will have all your family buzzing around the kitchen!!
• Add meat or vegetarian Sanitarium nut meat for a different version.
• Try the exact traditional Gourment Afrika Bobotie Spice Set, recipe on the packet for a real taste of an Africa dish.
• Add some chilli for extra heat.

Toddler Tips

• Make their version alongside yours in a smaller saucepan, a much milder version with less spices and sauce, more stock and vegetables, serve with rice and Maleny Dairies Natural Acidophilus Yogurt.

This recipe was created by me for the Maleny Supa IGA's  Local Product Local Recipe - collectable recipe cards and all products used in it's creation were from the Maleny Supa IGA.

Happy cooking fellow food lovers!

Rebecca xx

Pumpkin and Feta Quiche & Organic Pumpkin Soup

Pumpkins
I love pumpkin. It has always been one of my absolute favourite vegetables to eat and to grow.
Anyone who has grown pumpkins knows when they are harvesting you can end up with lots of pumpkins - all at once!
So it is always a great idea to have some pumpkin recipes up your sleeve.

This easy, tasty recipe is one of the recipes from my NEW upcoming cookbook
The Healthy, Happy Cookbook
You can also get my delicious Moist Pumpkin Cake recipe in The Pram Diet book


Fabulous Pumpkin and Feta Quiche



Ingredients

• 3 cups pumpkin, cubed
• 200 gms feta, cubed
• 1 cup cottage cheese
• ¼ Cup cheddar cheese
• 250 gms fresh mushrooms, sliced
• 2 stalks spring onion, thinly sliced
• 4 Free range eggs
• 2 sheets reduced fat/wholegrain/butter puff pastry or your own homemade equivalent
• 3 cloves garlic, finely chopped
• ¼ teaspoon turmeric
• salt and pepper to taste

Method

• Pre heat oven to approx 180`
• Grease a large and deep quiche or suitable baking dish
• Cook pumpkin and set aside
• Remove pastry from freezer and allow to thaw slightly
• Lightly fry the spring onion and garlic (and optional bacon if required),for a few minutes until just cooked and set aside
• In a bowl combine the eggs, cottage cheese, grated cheese, Turmeric and season with salt and pepper
• Roughly mash just some of the pumpkin so some pieces are still big chunks and some is smooth
• Gently arrange the pastry sheets in the dish
• Add the mushrooms, spring onion (and bacon) and pumpkin to the egg mixture and crumble in the feta gently
• Pour mixture into the quiche dish
• Bake until golden on top and pastry is cooked
• Serve with a tasty well dressed, leafy green salad

Notes

• Add in some fresh chili for more bite
• Include some low fat bacon by frying off at the spring onion stage and draining on paper towel or some vegetarian Sanitarium not-bacon in the same way, sliced into thin strips

Toddler Tips

• Make some great toddler sized mini quiches by using some of the mixture and a miniature muffin tin. Cut out pastry circles by tracing around the bottom of a glass, filling with mixture and topping with a little grated cheese and a slice of cherry tomato on top of each one.
  Also a great lunch box idea for school aged kids!

And another favourite pumpkin recipe

Organic Pumpkin and Lentil Soup

A recipe that is so wholesome and delicious. From making it, to cooking, to eating it.

Ingredients

• 1 whole medium sized organic pumpkin, skin removed cut into pieces

• 5 cloves Australian garlic, finely chopped

• 100 grams red lentils, washed

• 2 chicken stock cubes (I use Massel as it is trans-fat free) or 1.5 litres chicken stock

• 1.5 litres water

• 1 teaspoon turmeric

• 1 teaspoon mustard seeds

• 1 cup low fat milk or soy milk

• Salt and pepper to taste

Method

• In a deep saucepan fry the onion and garlic until the onion is see through

• Add in the mustard seeds, and turmeric fry gently mixing with the onion and garlic mixture.

• Now add the pumpkin pieces and stir through briefly.

• Pour in the water and add stock cubes (or chicken stock) and lentils

• Bring to the boil and then reduce to a low simmer

• Simmer slowly stirring.

• Season to taste with salt and pepper.

• When pumpkin is cooked through remove half the mixture and blend with the milk until smooth

• Return to the saucepan and stir together. 

• Scatter with very thinly sliced fresh spring onions

• Serve with fresh whole meal roles or pita bread

Notes

• Make the 3 pumpkin version. Instead of 1 medium pumpkin use 3 large pieces of different pumpkin types-this adds a really interesting twist.

• Leave onion out altogether for kids not so keen on it.

• Serve with finely chopped chives, coriander leaves and fresh spring onion sprigs.

• Spice it right up by adding fresh chili, cumin and a strong curry powder to the onion mixture.

• Turmeric is a fantastic spice and is said to have anti-cancer and weight loss boosting properties.

• No mustard seeds on hand? You can substitute with a teaspoon of whole grain mustard but the seeds are best.

• No blender? Using a masher roughly mash the mixture whist in the saucepan until a good consistency is achieved.

Toddler Tips

• Make theirs a really creamy version by blending it completely and adding in some natural yogurt.

• Leave out all onion if desired.

• Serve with whole grain toast soldiers, grilled with melted cheese.

Recipe (c)RebeccaMugridge2012

EASY Broccoli, carrot and mushroom stir fry the kiddies will love

This is so quick and easy and kids do love it.

To be honest I am not a big fan of a pile of flavourless steamed or boiled veg thrown on the side of the plate with insistence that you have to eat it- kids I probably wouldnt eat it either!

Food should be fun, joyous and most of all delicous!

I believe if we are forced to eat something we could be put off it for life and really the exact same ingredient with some fun and funky thinking can be eaten most willingly without any prompting!

5 TIPS To Get Kiddies To want To Eat Their Veg

• Colour. Kids love colour. Just look at any day care centre, childrens hospital ward, toy section in a store. Colour means something to children, especially young children.
  And fortunately there is an array of gorgeous coloured veg out there! From bright orange carrots, pumpkin and sweet potato, to red tomatoes, capsicums and deep red beetroot, to bright green snow peas, spinach and celery to purple capsicums, carrots, cabbage, even broccoli and so on and so on.
  Next time you want to serve up veg make it bright and colourful!
• Grow. Kids and gardens just go together. They really do. Inspire your children about the wonderful world of vegetables by starting growing some together at home. There is something so exciting about children growing up icking and eating fresh snow peas, cherry tomatoes, herbs and spinach leaves, strawberries and capsicums straight from the garden!
• Cook together. Let them help source the veggies (garden, shop or market), help choose a recipe and then helpt to make - trust the appeal factor of that meal has just gone sky high!

This is a recipe my two girls (both under 7) just love.

Easy Broccoli, Carrot and Mushroom Stir Fry

Ingredients

• 1 cup broccoli
• 1 carot
• 125 grams mushrooms
• 1/4 cup red capsicum  (optional)
• 2 cups glass noodles  prepared according to packet ( these are super cheap and found in the asian section of your supermarket)
• 1 tablespoon ABC Kepac Manis Sweet Soy Sauce
• 1 tabelspoon honey

Method

• Cut the broccoli into small, cute little florets
• Cut carrot into thin circles
• Cut the capsicum into little squares or long thin strips
• Lightly fry the carrot in a little olive oil until slightly soft, add in the broccoli and capsicum, honey and soy
• Stir and cook until vegies are penetratable with a fork, add mushrooms and a littl extra soy or honey if need
• When cooked stir prepared noodles through, mix together well
• Sevre on plates with an optional sprinkling of cashews

Notes

• You can fry some chicken or tufu before the carrot, making sure it is cooked and then follow the rest of the recipe.
• Add some garlic for an extra boost of flavour and goodness.
• Through some fresh baby spinach leaves in with the mushroom, even better if the kids can pick these from the garden. They can also be very finely chopped and put in too.
• Through some fresh snow pea sprouts through just before serving
• Use three different coloured capsicums cut into ling thin strips for a diferent effect.
• For older kids make it a really fun experience with a well set themed table, hot green tea and use chop sticks!

Toddler Tips

• Cut the noodles up with clean, kitchen scissors before putting through veggies to make it easier to eat

Enjoy!
Stay tuned for the release of my new upcoming e-cookbook packed FULL of fun and exciting recipes for kids (and mum)
Coming Soon!!
Rebecca xx