Whole food recipes created by The Organic Butler community.
Clean, organic, and nutritious.
Please submit your recipes to our FB group or directly to beckii@theorganicbutler.com.au.

July 23, 2017

The valuable benefits of barley and how to cook it!

When we think of cereal grains, we tend to gravitate towards the more familiar types; wheat, oats, rice and corn. However, being willing to experiment with different kinds of grains can inspire creativity, and also provide health benefits.  Pearl barley contains many valuable nutrients such as B vitamins, iron and manganese, dietary fibre, and essential amino acids (which are the building blocks of protein). The systems in our bodies which convert food energy into usable, chemical energy require these nutrients to function effectively. Barley is also considered to be a good friend to the large intestine, promoting a healthy gut environment by producing short chain fatty acids, and assisting in the removal of cholesterol.  Barley is an incredibly versatile ingredient and can be used in soups, stews, salads, desserts or to replace rice in a risotto. The slightly chewy texture and nutty flavour pair particularly well with Italian-style recipes, but are a welcome addition to many different meals.  Here’s a recipe to encourage you to give pearl barley a go in the kitchen. Feel free to experiment with different kinds of vegetables, depending on what is seasonal and available.  Vegetable and Barley Soup (Family serve) 1 cup pearl barley 1 litre vegetable stock 2 cups water 2 garlic cloves 1 tablespoon olive oil 1/4 cup white wine (optional) 2 stalks celery 1 carrot 2 ripe tomatoes 2 potatoes 1 zucchini 2 cups spinach 1 piece of lemon peel Salt and pepper Herbs:  3 bay leaves 10 fresh oregano leaves,  1 sprig of rosemary,  Small handful of fresh parsley Prepare all […]
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July 16, 2017

Rainbow Chard and Mushroom on Avocado Toast

Serves: 4 Ingredients:  2 tablespoons olive oil 1/2 teaspoon ground turmeric 2 cloves garlic 150 g Swiss brown mushrooms 5 – 6 cups of washed, chopped rainbow chard 1/4 cup water  Juice of 1/2 lemon 2 tablespoons sunflower seeds 2 teaspoons soy sauce Toast and avocado to serve.  On medium heat, fry garlic and turmeric in olive oil for a couple of minutes. Add mushrooms, rainbow chard and water to the pan. Stir through. Allow to cook for about 4 minutes, stirring occasionally.   Add lemon juice, sunflower seeds and soy sauce.  Cook for a further 5 minutes. (It’s ok if your vegetables still have some texture!) Serve on top of toast with avocado. Or, serve as a side dish for dinner.  Rachel Mason is a nutrition student who loves cooking, writing and photography. She spends much of her time reading the latest research about health, and considers good nutrition to be an important part of holistic wellness. Rachel takes a creative approach to food, particularly focusing on colours, textures and interesting flavour combinations. Her simple recipes focus on whole food, plant-based ingredients, and are often taste-tested by her 2 young nieces who love to help out in the kitchen. In her spare time you’ll often find Rachel exploring new cafes or walking trails with friends and family, or curled up with a novel on the couch. Get to know Rachel over at www.floraandflow.com
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July 16, 2017

Spiced Squash and Peanut Slice

Spiced Squash and Peanut Slice Makes: 16 squares The sweetness of this slice really depends on the sweetness of the butternut squash – which can be difficult to predict. You can add some chopped, dried dates or sultanas (around 1/3 cup), or substitute the rice malt syrup for honey, if the mixture is too savoury for your taste. Have it for breakfast, or a snack – its a great option lunchbox option for kids (especially if they help to make it).  Ingredients: 1 cup butternut squash/pumpkin 1 cup rolled oats 1 cup spelt flour 2 teaspoons baking powder 1/2 teaspoon ground cinnamon 1/4 teaspoon ground ginger 1/8 teaspoon grated nutmeg 1/3 cup rice malt syrup 1/4 cup peanut butter  1/4 cup olive oil 1 tablespoon ground linseed (soaked in 3 tablespoons of water for 15 minutes) Preheat oven to 180 °C (fan forced). Line a square baking tray (24x24x5cm).  Grind linseed with a mortar and pestle, add water and allow to soak for 15 minutes in a small bowl.  To prepare squash, slice into 1cm rounds, remove the skin and cut into quarters. Place in a microwave proof bowl with a dash of water and steam in the microwave for 3 minutes (or until squash is soft). While squash is steaming, add rice malt syrup, peanut butter, olive oil and soaked linseed into a medium-sized bowl.  Remove squash from microwave, mash it and add about a cup’s worth to the other wet ingredients. Mix through and set aside.  In a large bowl, combine rolled oats, spelt flour, baking powder and […]
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July 1, 2017

Roasted Fennel, Cauliflower and Orange Salad

(Serves 4 as a side salad) Ingredients 1 fennel bulb 1/2 large cauliflower 1 orange 1/4 teaspoon grated nutmeg 2 tablespoons olive oil 1/2 teaspoon balsamic vinegar 1/4 cup pumpkin seeds Salt and pepper to taste Cooking 1. Preheat the oven to 200°C (fan-forced).  2. In a small jar, pour olive oil, the juice of 1 orange (and some zest if you would like), grated nutmeg, balsamic vinegar and a pinch of salt and pepper. Screw on the lid and shake the dressing for 30 seconds.  3. Chop fennel and cauliflower into large chunks (you can peel apart the fennel layers and cut them as you go). Place them onto a large baking tray. 4. Pour 3/4 of the dressing over the fennel and cauliflower, making sure that all the pieces are coated. 5. Bake for 40 minutes. 6. Remove tray from oven and sprinkle over pumpkin seeds.  7. Bake for another 5 minutes (or until everything looks golden). 8. Before serving, pour the remaining 1/4 of the dressing onto the roasted vegetables and mix through. 9. Sprinkle the salad with fennel fronds and a pinch of salt and pepper.  Rachel Mason is a nutrition student who loves cooking, writing and photography. She spends much of her time reading the latest research about health, and considers good nutrition to be an important part of holistic wellness. Rachel takes a creative approach to food, particularly focusing on colours, textures and interesting flavour combinations. Her simple recipes focus on whole food, plant-based ingredients, and are often taste-tested by her 2 young nieces who love […]
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July 1, 2017

Ginger and Pear Winter Oats 

When the cold has set in, you need something warming that will start your day off right – these Winter Oats will hit the spot. (Serves 1) Ingredients 1/2 large or 1 small pear 1/4 teaspoon of freshly grated ginger 1 tablespoon water 1/2 teaspoon raw honey 1/3 cup rolled oats 3/4 cup unsweetened almond milk (or milk of choice)   Raw almonds and allspice to serve Cooking 1. In a small pot, combine the chopped pear, water, honey and ginger. 2. Cook over a low-medium heat for 2 minutes, stirring regularly. 3. Add the rolled oats and milk to the pot.  4. Cook and stir regularly for up to 10 minutes, or until the oats reach a nice, creamy consistency (Tip: pre-soaking the oats in some water  for 10 minutes before hand will reduce their cooking time and the amount of milk needed).  5. Pour into a bowl and enjoy with crushed raw almonds and ground allspice sprinkled on top.  Rachel Mason is a nutrition student who loves cooking, writing and photography. She spends much of her time reading the latest research about health, and considers good nutrition to be an important part of holistic wellness. Rachel takes a creative approach to food, particularly focusing on colours, textures and interesting flavour combinations. Her simple recipes focus on whole food, plant-based ingredients, and are often taste-tested by her 2 young nieces who love to help out in the kitchen. In her spare time you’ll often find Rachel exploring new cafes or walking trails with friends and family, or curled up with a novel on the couch. […]
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June 25, 2017

Moroccan-inspired Sweet Potato & Broccoli Soup

(A family-sized serve) Ingredients 1/2 teaspoon cumin seeds 1/2 teaspoon ground coriander 1 teaspoon ground cinnamon 1/2 teaspoon paprika 1/2 teaspoon ground turmeric 1/4 teaspoon ground ginger  1 medium white onion 2 cloves garlic 1/2 red chilli (optional) 1 tablespoon olive oil 2 carrots 1 sweet potato 1 head of broccoli 1 small romanesco (or cauliflower) 1L vegetable stock 1 lemon (zest and juice) 1/2 cup coconut milk Salt and pepper to taste Preparation 1. Finely chop garlic and chilli. 2. Roughly chop onion and carrot. 3. Cut sweet potato, cauliflower and broccoli into pieces of around the same size. 4. Combine all dry spices (coriander, cinnamon, paprika, turmeric, ginger) and cumin seeds in a small bowl, ready to add during the cooking process.  Method  5. Put a large pot on a medium heat and add the olive oil, onion, garlic and chilli. Allow them to fry for a couple of minutes, stirring continuously.  6. Add the spice mix to the pot and mix through (if the spices start sticking, you can pour in a dash of water). Let the spices cook for a couple of minutes – you should start to smell their fragrance.  7. Add the carrot, sweet potato, broccoli, cauliflower, vegetable stock, coconut milk, lemon zest and lemon juice. Give the soup a stir.  8. Turn up the heat and bring it up to a boil, then reduce the heat and simmer with a lid on for about 30 minutes (or until vegetables are completely cooked through).  9. Take the soup off the heat and blitz, using a […]
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June 25, 2017

Tropical Smoothie

Smoothies are perfect for breakfast or snacks. My nieces think smoothies are one of the best treats (even though I put in as many healthy things as I can get away with). I know we’re right into winter, but I couldn’t help but be inspired by the pineapple and kiwi fruit that came in my Organic Butler delivery this week. This tropical smoothie recipe can be shared between 2 kids (or enjoyed by 1 grown-up kid), and is really easy to make. Ingredients:  1 fresh or frozen banana 1 kiwi fruit 1 slice pineapple 1 teaspoon chia seeds 3/4 cup coconut water 1 dried date Method: 1. Using frozen banana will give the smoothie a beautiful, creamy texture. I tend to buy ripe bananas, peel and halve them, and then put them in the freezer in a zip lock back or container to use for the week.  Put all ingredients into a blender and whiz until the mixture is smooth.  Serve and enjoy. Rachel Mason is a nutrition student who loves cooking, writing and photography. She spends much of her time reading the latest research about health, and considers good nutrition to be an important part of holistic wellness. Rachel takes a creative approach to food, particularly focusing on colours, textures and interesting flavour combinations. Her simple recipes focus on whole food, plant-based ingredients, and are often taste-tested by her 2 young nieces who love to help out in the kitchen. In her spare time you’ll often find Rachel exploring new cafes or walking trails with friends and family, or […]
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June 17, 2017

Super Green Soup

This soup is packed with detoxifying greens, and other nutrient-rich ingredients. So not only is it good for you, it’s full of flavour and will keep you going back for more.   Ingredients 1 tbsp ghee 1 onion, peeled and diced 380g pumpkin, peeled and roughly chopped 10g ginger, grated 2 garlic cloves, crushed 310g bok choy, roughly chopped 220g broccoli, roughly chopped 170g kale, washed and stems removed 150g baby spinach 2 litres vegetable stock 1 tsp herb salt ½ tsp pepper 400ml tinned coconut milk 4 tablespoons nutritional yeast flakes Here’s what you do… In a stockpot, fry the onion in the ghee over a medium heat until the onions begins to soften. Add the pumpkin, ginger and garlic and fry for 4-5 minutes. Reduce the heat to low and add remaining vegetables and the stock. Allow to simmer for 20 minutes. Turn the heat off and add the salt, pepper, coconut milk and nutritional yeast. Blend all the ingredients until the soup is smooth. Taste, and adjust the seasoning if necessary.   Kirsty Underwood is a health and happiness expert, integrative nutrition coach and food consultant with over 10 years’ experience in the wellness industry. She works with people who want to shake up their health and discover jump-out-of-bed-in-the-morning happiness. Through her coaching, programs and scrumptious wholefood recipes she shows you how to make food fun and life less complicated. When she’s not spreading the health word or hanging out in her kitchen, you’ll find her seeking sunshine, getting lost in nature or enjoying something chocolatey. Get to […]
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June 17, 2017

Green Dream Smoothie

  You’ll be satisfied until lunch and beyond with this beauty! It’s packed with healthy fats, fibre and quality protein to keep you fuelled, focused and fabulous. Ingredients 1 avocado 1 frozen banana Handful of baby spinach 1 tbsp vanilla protein powder  1 tsp ground cinnamon 600g coconut milk Here’s what you do… Blitz everything I your food processor, blender or Thermomix. Pour into 2 glasses. Top with nuts, seeds or coconut if you wish. Kirsty Underwood is a health and happiness expert, integrative nutrition coach and food consultant with over 10 years’ experience in the wellness industry. She works with people who want to shake up their health and discover jump-out-of-bed-in-the-morning happiness. Through her coaching, programs and scrumptious wholefood recipes she shows you how to make food fun and life less complicated. When she’s not spreading the health word or hanging out in her kitchen, you’ll find her seeking sunshine, getting lost in nature or enjoying something chocolatey. Get to know Kirsty over at www.vitalitykitchen.com.au.  
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June 4, 2017

Chocolate Beetroot Cake

Submitted by Liza V. Ingredients: olive oil plain flour , for dusting 300 g good-quality dark chocolate (70% cocoa solids) 250 g raw beetroot 4 large free-range eggs 150 g golden caster sugar 120 g ground almonds or plain flour. 1 teaspoon baking powder 1 tablespoon good-quality cocoa powder natural yoghurt , to serve. Method 1. Preheat the oven to 180°C/350°F/gas 4.2. Lightly grease the bottom and sides of a 20cm springform cake tin with olive oil. 3. Use scissors to cut out a circle of greaseproof paper, roughly the same size as the bottom of the tin, and use it to line the base. 4. Dust the sides of the tin lightly with flour, then tap the tin to get rid of any excess. 5. Break 200g of the chocolate up into small pieces and add to a heatproof bowl. 6. Place the bowl on top of a small pan of simmering water over a medium heat, making sure the bottom of the bowl isn’t touching the water, and allow to melt,stirring occasionally. 7. Once melted, use oven gloves to carefully remove from the heat and put to one side – beware of the steam when you lift up the bowl. 8. Use a Y-shaped peeler to peel the beetroot (you might want to wear gloves to do this), then quarter them on a chopping board. 9. Push the beetroot through the coarse grater attachment on the food processor, then tip into a large mixing bowl. 10. Separate the eggs, placing the whites into a large clean mixing bowl […]
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