The Whole Food idea is to entice you to plan your menu, stock your cupboard, and remove any doubts you might have about using complete and unrefined ingredients. By extending your diet you will learn to appreciate more enjoyable and satisfying meals. Endorsements: I have witnessed Gavin's recipes feed, surprise, delight, educate, nourish, and fulfil groups of people for the past several years. They all say it's true, 'Everyone needs Gavin in their kitchen' GREG NEVILLE ND Naturopath and Co-Founder of the Anti Depression Institute of Victoria Written for everyone, this recipe book draws from a rich palate of whole ingredients to teach you the benefits of eating seasonally and locally; each recipe will enhance your mind, body, and soul. Welcome to the relationship between cooking, health, and nourishment. DALE CHAPMAN Chef and Founder of The Dilly Bag Authentic Aboriginal Bush Tucker, member Slow Food Noosa Restaurant and Catering Queensland, as the peak industry body for food service businesses, recognise that there is great value to consumers in a resource like this that highlights and showcases the abundance of dining options that are available in the Sunshine State. Queensland offers an enormous range of wonderful fresh natural produce readily available to be enjoyed using these recipes. CHRIS LYNCH Regional Development Manager, Restaurant & Catering Queensland
whole food
eating good food the natural wayBy Gavin Pitt Rachael ThomsonBALBOA PRESS
Copyright © 2011 Gavin Pitt and Rachael Thomson
All right reserved.ISBN: 978-1-4525-0332-5Contents
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
Light dishes
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, chopped
Method
Juice the carrots. Stir in the cumin, coriander, sweet paprika, turmeric, lemon juice, and water to the carrot juice. Mash the avocado into the juice until smooth, and season with salt and pepper. Slowly heat the mixture to 45 °C, stirring occasionally.
Spoon into warm bowls, and garnish with parsley or coriander. Serve immediately.
Makes 4 serves.
Note: If desired, reserve the carrot pulp to make flat bread dough (recipe included in this collection).
Baba ganoush
Ingredients
6 eggplants 125 ml (½ cup) cold-pressed olive oil 1 tablespoon turmeric 1 tablespoon sweet paprika 2 heads of garlic 2 bird's eye chillies Juice of 2 lemons 250 ml (1 cup) tahini 250 ml (1 cup) flat-leaf parsley 1 teaspoon live sea salt ½ teaspoon freshly ground pepper
Method
Preheat oven to 180 °C. Halve eggplant lengthways and score flesh into cubes. Brush with oil, turmeric, and sweet paprika. Line an oven tray with baking paper and bake eggplant in oven at 180 °C for 45 minutes, or until soft. When cooked, scrape out the flesh and reserve. Discard the skin.
Bake whole heads of garlic in oven at 180 °C for 20 minutes, or until soft. When cooked, remove garlic cloves from skin by gently squeezing.
Combine eggplant, garlic, bird's eye chillies, lemon juice, tahini, parsley, and salt and pepper into a food processor. Blend until smooth.
Serve with vegetables for dipping, or with flat bread (recipe included in this collection).
Makes 2 litres.
Hummus
Ingredients
500 g (2½ cups) dried chickpeas, soaked for 12 hours 1 teaspoon live sea salt 2 bay leaves 4 heads garlic Juice of 3 lemons 250 ml (1 cup) tahini 1 teaspoon turmeric 1 teaspoon sweet paprika ½ teaspoon cinnamon Live sea salt and freshly ground pepper to taste
Method
Rinse the soaked chickpeas and place into a large pot. Cover chickpeas with water, and add salt and bay leaves. Bring to a gentle boil and simmer until chickpeas are very soft. Remove from heat and drain.
Bake whole heads of garlic in oven at 180 °C for 20 minutes, or until soft. When cooked, remove garlic cloves from skin by gently squeezing.
Place drained chickpeas, garlic, lemon juice, tahini, turmeric, sweet paprika, cinnamon, and salt and pepper into a food processor. Blend until mixture reaches the consistency of a rough paste. Add more water if you prefer a thinner consistency.
Serve with vegetables for dipping, or with flat bread (recipe included in this collection).
Makes 2½ litres.
Raw cheese
Ingredients
500 g (4 cups) raw macadamia nuts Juice of 2 lemons Live sea salt and freshly ground pepper to taste 750 ml (3 cups) water
Method
Combine macadamia nuts, lemon juice, and salt and pepper into a food processor. Slowly add water and blend until white and creamy. Add more water if you prefer a thinner consistency.
Serve with pulp bread (recipe included in this collection).
Makes 1½ litres.
Flat bread
Ingredients
500 ml (2 cups) buckwheat flour, sifted 250 ml (1 cup) chickpea (besan) flour, sifted 375 ml (1½ cups) natural yoghurt 1 teaspoon turmeric 2 teaspoons curry powder Pinch of live sea salt 2 tablespoons buckwheat flour 125 ml (½ cup) ghee
Method
Mix buckwheat and chickpea flour, yoghurt, turmeric, curry powder, and salt to make a dough. Rest dough in a warm place for 1 hour.
Knead until smooth. Turn dough onto a lightly floured and cool surface. Divide into 12 pieces and flatten with fingers. Fry lightly in hot ghee, turning over to avoid sticking.
Serve warm.
Makes 12 flat bread.
Note: If desired, add the carrot pulp reserved from the carrot soup to the dough (recipe included in this collection).
Pulp bread
Ingredients
3 pineapples 250 ml (1 cup) flaxseed (linseed) meal 250 ml (1 cup) sunflower seeds 125 ml (½ cup) raisins
Method
Preheat oven to 45 °C. Juice the pineapples and reserve the pulp. Stir in the flaxseed meal, sunflower seeds, and raisins.
Line a shallow oven tray with baking paper. Spread mixture into tray and place in oven. Bake in low oven at 45 °C for 8 hours.
Serve with raw cheese (recipe included in this collection).
Makes 6 serves.
Note: If desired, reserve the pineapple juice to make pineapple and coconut soda water (recipe included in this collection).
Nori roll
Ingredients
1 x 25 g packet nori sheets (approximately 10 sheets) 3 x 100 g packets mixed sprouts (mung bean, snow pea) 1 tablespoon cold-pressed black sesame oil Handful of garden mint, chopped 4 carrots 1 red capsicum 2 Lebanese cucumbers 5 avocados Juice of ½ lemon 3 tablespoons tamari 1 tablespoon wasabi paste
Method
Chop the sprouts to resemble rice, and season with black sesame oil and garden mint. Cut the carrots, red capsicum, and cucumbers into thin strips. In a separate bowl, mash together the avocado and lemon juice.
Spread the avocado onto the nori sheets, making sure to spread right to the edges. Cover about a third of the avocado with chopped sprouts, and spread the vegetables over the sprouts.
Either roll by hand like big cigars or use a rolling mat to make each roll as tight as possible. Wet the last edge of the sheets to join together. Refrigerate for 1 hour.
Take a sharp knife and cut each roll into 3 pieces. Serve with tamari or wasabi paste, and eat immediately.
Makes 30 rolls.
Calamari with kiwifruit
Ingredients
4 large squid tubes 3 kiwifruit, crushed Juice and zest of 2 limes 2 bird's eye chillies Live sea salt and freshly ground pepper to taste
Method
Slice squid tubes and open out flat. Score flesh diagonally like a crosshatch pattern, and crush kiwifruit onto the squid. Cut squid into 6 pieces, stir in the lime zest, chilli, and crushed kiwifruit, and refrigerate for 3 hours.
Heat a barbeque and grill squid pieces for approximately 2 minutes on each side.
Season with salt and pepper and lime juice. Serve immediately with salad leaves, and tomato and pumpkin seed dressing (recipe included in this collection).
Makes 4 serves.
Raw pizza
Ingredients
Base: 750 ml (3 cups) flaxseed (linseed) meal 250 ml (1 cup) semi-dried tomatoes 4 Roma tomatoes 250 ml (1 cup) celery leaves 500 ml (2 cups) fresh mixed herbs (basil, oregano, flat-leaf parsley, or thyme) 4 tablespoons cold-pressed olive oil 1 tablespoon cold-pressed flaxseed oil 2 garlic cloves 1 bird's eye chilli, finely chopped ½ teaspoon turmeric ½ teaspoon sweet paprika ½ teaspoon live sea salt ½ teaspoon freshly ground pepper
Topping: 250 ml (1 cup) semi-dried tomato pieces 2 Roma tomatoes 1 tablespoon cold-pressed olive oil Live sea salt and freshly ground pepper to taste 3 avocados, roughly chopped 4 cups mixed salad leaves
Method
Base: Preheat oven to 45 °C. Combine the flaxseed meal, semi- dried tomatoes, tomatoes, celery leaves, mixed herbs, olive and flaxseed oil, garlic, chilli, turmeric, sweet paprika, and salt and pepper into a food processor. Blend until the mixture holds together.
Divide mixture into 12 small saucer-size patties, approximately 1 cm thick. Line an oven tray with baking paper and place patties in a single layer. Dry in a low oven at 45 °C for 4 hours.
Filling: Combine semi-dried tomatoes, tomatoes, olive oil, and salt and pepper into a food processor. Blend until smooth. Spread paste evenly onto dehydrated pizza bases.
Arrange avocado and salad leaves on top and serve immediately.
Makes 12 serves.
Raw lasagne
Ingredients
Layers: 2 large eggplants 250 ml (1 cup) tamari 250 ml (1 cup) water 1 carrot, grated 1 zucchini, grated 2 Roma tomatoes, sliced 3 tablespoons cold-pressed avocado oil
Walnut pâté: 500 ml (2 cups) walnuts 250 ml (1 cup) semi-dried tomatoes 3 teaspoons wasabi paste 1 tablespoon thyme 125 ml (½ cup) water Live sea salt and freshly ground pepper to taste
Method
Peel eggplants and cut into very thin slices. Combine tamari and water in a large bowl and add the sliced eggplant. Leave to marinate for 8 hours.
Walnut pâté: Combine walnuts, tomatoes, wasabi, thyme, water, and salt and pepper into a food processor. Blend until smooth. Add more water if you prefer a thinner consistency.
Remove marinated eggplant slices from bowl. Spread walnut pâté onto slices. Place grated carrot and zucchini onto half the eggplant slices, and cover with the remaining eggplant slices to resemble a sandwich.
Arrange sliced tomato on top and drizzle with avocado oil.
Serve immediately with raw cheese (recipe included in this collection).
Makes 6 serves.
Note: If desired, dry raw lasagne portions in a low oven at 45 °C for 3 hours.
Mung bean patties with onion jam
Ingredients
Patties: 500 ml (2 cups) dried mung beans, soaked for 12 hours ½ red capsicum 250 ml (1 cup) fresh garden mint 250 ml (1 cup) flat-leaf parsley 1 tablespoon cumin seeds, ground 1 teaspoon turmeric ½ teaspoon cinnamon 2 bird's eye chillies, finely chopped 125 ml (½ cup) cold-pressed flaxseed oil Live sea salt and freshly ground pepper to taste 3 tablespoons sesame seeds, toasted 1 small carrot, grated 1 small zucchini, grated 250 ml (1 cup) chickpea (besan) flour 125 ml (½ cup) ghee
Onion jam: 1 tablespoon cold-pressed olive oil 2 tablespoons ghee 6 red onions, finely sliced 1 knob of ginger, grated 4 tablespoons grated jaggery or rapadura 4 tablespoons balsamic vinegar 250 ml (1 cup) water Live sea salt and freshly ground pepper to taste
Method
Patties: Preheat oven to 180 °C. Rinse the soaked mung beans and place into a large saucepan. Cover with water and bring to a gentle boil. Simmer for 20 minutes, or until mung beans are soft. Remove from heat and drain.
Combine red capsicum, mint, parsley, cumin, turmeric, cinnamon, chilli, flaxseed oil, and salt and pepper into a food processor. Blend until a thick paste. Stir in mung beans, sesame seeds, carrot, and zucchini, but do not blend. Add chickpea flour and mash.
Form mixture into patties, approximately 1 cm thick. Line an oven tray with baking paper and place patties in a single layer. Brush each patty with ghee and bake in oven at 180 °C for 15 minutes, or until crisp on outside.
Onion jam: Heat oil and ghee in a non-stick frying pan, and cook and stir onion and ginger on low heat for 10 minutes, or until onion begins to colour. Add jaggery and balsamic vinegar, and turn up the heat slightly. Stir in water, and salt and pepper. Cook for 15 minutes.
Serve patties warm with salad leaves and onion jam.
Makes approximately 15 patties.
Chapter Two
Seafood and poultry
Salmon tartare
Ingredients
500 g raw salmon fillets, cubed or minced 2 eggs (optional) 125 ml (½ cup) capers 1 red onion, finely chopped 1 tablespoon cold-pressed black sesame oil Handful flat-leaf parsley, chopped Live sea salt and freshly ground pepper to taste 3 tablespoons Dijon-style mustard
Method
In a large bowl gently stir salmon, eggs, capers, onion, black sesame oil, parsley, and salt and pepper. Using your hands or an egg ring, form patties and refrigerate for 2 hours.
Garnish with salad leaves and serve with a mustard condiment.
Makes 6 serves.
Mahi-mahi with saffron sauce
Ingredients
1 kg mahi-mahi or other oily fish (tuna, or salmon) ¼ teaspoon fennel seeds, ground ¼ teaspoon coriander seeds, ground ¼ teaspoon fenugreek, ground ¼ teaspoon cumin seeds, ground ¼ teaspoon turmeric ¼ teaspoon sweet paprika ¼ teaspoon star anise Pinch live sea salt 2 tablespoons cold-pressed olive oil 500 ml (2 cups) fish stock or water 1 teaspoon saffron threads
Method
Divide fish into 4 portions. Combine ground fennel, coriander, fenugreek, cumin, turmeric, sweet paprika, star anise, and salt with olive oil. Rub marinade into fish and refrigerate for a minimum of 3 hours.
Heat stock and add saffron. Remove from heat and leave saffron to infuse.
Heat a large frying pan and fry fish for approximately 2 minutes on each side. Remove fish from pan and keep hot. Using the same pan, add the saffron infusion. Bring to the boil and simmer for 2 minutes.
Place fish on plates and spoon sauce over fish. Serve immediately with sorrel.
Makes 4 serves.
Chai barramundi with cauliflower purée
Ingredients
Barramundi: 1 kg barramundi fillet 4 star anise, crushed 1 cinnamon stick, crushed ½ nutmeg, grated 6 cloves 4 cardamom pods, crushed 1 litre (4 cups) vegetable stock Live sea salt and freshly ground pepper to taste 4 sprigs flat-leaf parsley
Purée: 1 whole cauliflower, cut into florets Handful of fresh rosemary leaves Juice of 1 lemon 2 tablespoons ghee ½ teaspoon cinnamon ½ teaspoon turmeric Live sea salt and freshly ground pepper to taste
Method
Barramundi: Preheat oven to 180 °C. Divide barramundi into 4 portions and place in a greased oven dish.
In a saucepan slowly heat star anise, cinnamon, nutmeg, cloves, cardamom, vegetable stock, and salt and pepper. Don't bring to the boil. Pour entire liquid over barramundi, and bake in oven at 180 °C for 15 minutes.
(Continues...)
Excerpted from whole foodby Gavin Pitt Rachael Thomson Copyright © 2011 by Gavin Pitt and Rachael Thomson. Excerpted by permission of BALBOA PRESS. All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
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