What is this deliciousness? If you’ve never tried Okonomiyaki (translated to “fried stuff you like”), you’re going to want to give this a go. Super easy to make, tasty and great for the entire family. Okonomiyaki is a savoury Japanese style pancake that is made with a batter, shredded cabbage and other grated vegetables. From there you can add meats or whatever else you want.Once the pancake is done cooking it is topped with toppings such as mayonnaise, okonomiyaki sauce (like Worcestershire sauce only thicker and sweeter), katsuobushi (dried, fermented, and smoked skipjack tuna), etc. Ingredients: 1 cup flour 3/4 cup water 1 egg 1/4 of a cabbage shredded 1 carrot,grated 1 small zucchini, grated okonomiyaki sauce (or Worcestershire sauce) to taste mayonnaise to taste Method: Mix the flour, water, egg, cabbage, carrot, and zucchini in a large bowl. Heat some oil in pan. Pour in mixture. Cook on medium heat until golden brown on both sides, about 5-15 minutes per side. Top with okonomiyaki sauce, mayonnaise.
Research has found that eating mindfully can improve your digestion, prevent type 2 diabetes, overeating, excessive snacking, and help you lose weight. Mindful eating is about bringing awareness to how you eat, what you eat and the actual experience of eating in itself. It also involves paying attention to how you feel before and after eating, how you shop for food and how you prepare food. We all know how difficult it can be to lose weight because we tend to have such a strong emotional attachment to food and often have very deeply entrenched eating patterns that we are not necessarily aware of. Often we eat without paying much attention to what we and how we eat and the sensations as we chew and swallow food because we think about something else or we eat while watching TV or being distracted by other things. We do not necessarily pay attention to the type of food that we are eating and how it might affect our body. We may overeat at times or eat without being really hungry because we feel a void and need emotional comfort or to cope with stress and difficult emotions. These are seven ways in which mindful eating can help you lose weight. Notice your hunger signals. When you are about to have a snack, ask yourself if you are really hungry. Maybe you are just feeling bored or sad or it is just out of habit. Connect with how you feel, observe whatever sensations you feel in your body. When thoughts come in, […]
SPICED PHO BOWL This take on a traditional pho is beautifully warming and packed with the goodness of veggies and anti-inflammatory spices. It’s also low in carbohydrates as it swaps egg or rice noodles for zoodles (zucchini noodles). This is a great recipe for using up whatever’s left in the fridge, so feel free to swap the veggies for whatever you have available. Ingredients Head of a small broccoli, cut into florets 1 capsicum, cut into strips 1 carrot, peeled and thinly sliced into circles 1 thumb fresh ginger, grated 2 litres of stock or homemade broth of your choice (I prefer my beef broth for this recipe) 3 tbsp coconut aminos 1 tbsp garlic olive oil 1 tbsp fish sauce 1 drop lemongrass essential oil Juice of half a lemon 1 tsp fine Himalayan salt 1/2 tsp turmeric 1/4 tsp cayenne pepper 1 zucchini, spiralised into noodles or peeled into long strips 4 spring onions, sliced Half a bunch coriander, roughly chopped Here’s what you do… Add all of the ingredients except the zucchini, spring onion and coriander into a large pot. Allow the vegetables to simmer in the broth on a low heat for 30-40 minutes or until cooked to your liking. Add the zucchini noodles or strips, spring onion and coriander and simmer for a further 10 minutes. Take off the heat, taste and adjust the seasoning if necessary. Serve right away, and store any leftovers in the fridge or freezer. Note: This pho already has a little kick to it, but if you like […]
Home-Style Baked Beans Submitted by Deanne O Ingredients 2 cups of borlotti beans (soaked over night, rinsed and then simmered in 4 cups of water until cooked – drain and rinse in cold water) 4 (ish) cups of stewed TOB tomatoes 2 onions 1 green capsicum 1 red capsicum 1 pkt fake bacon (to make it vegan – or use real stuff if you must) 1 (ish) tsp ground cumin 1 (ish) tsp chilli powder 3 tbs coconut sugar balsamic vinegar apple cider vinegar salt and pepper Method Cook onions in coconut oil until soft, add capsicum and stir occasionally until cooked. Add bacon and cook stiring for 5 mins. Add cumin and chilli and cook off for a few minutes, stiring. Add tomatoes and everthing else except beans. Stir and taste test until happy with the flavour. Then add the beans. I like to let mine then cook for another half hour on a low heat, covered so flavours really come together then serve on some yummo homemade toast.
Every week the price of organic fruit and vegetables change twice to reflect what is happening in nature and in the industry. Things like weather, pests, over or under production, supply and demand, and harvesting conditions can all affect the pricing. The Organic Butler believes in transparency, so each week, we write a report – an insider scoop, to let you know what has happened throughout the week. This is just a way to help you connect back to nature, to the food you eat and to the people who grow it. It helps to have an understanding of why things aren’t available all year round, and what you can expect from the quality from week to week. Here what the EASTER delivery schedule looks like for the week ahead: Week beginning 9th April South Eastern Suburbs: RED Order by Sunday 9th April 9pm – Delivery Tuesday Mornington Peninsula: BLUE Order by Sunday 9th April 9pm – Delivery Wednesday Bayside Suburbs: ORANGE Order by Tuesday 11th April 9pm – Delivery Thursday Eastern/Northern: PURPLE/PINK Order by Tuesday 11th April 9pm – Delivery Friday Melbourne/Inner City: YELLOW Order by Tuesday 11th April 9pm – Delivery Friday Whats available at a glance? The Report from the Melbourne Market Apples, Avocado, Banana, Grapes, Nashi Pears, Strawberry, Rockmelon, Watermelon, Nashi Pears. Potato, Sweet Potato, Pumpkin, Beetroot, Mushroom, Zucchini (limited), Juicing Carrot, Parsnip. Garlic, Ginger, Basil, Coriander, Dill, Mint, Parsley, Rosemary. Sage, Chives. Kale, Spinach, Salad Mix, Lettuce. The Report from Cafresco Organic Farm […]
PUMPKIN SPICE CHIA PUDDING Ingredients 500g pumpkin, steamed and pureed (peel and cut pumpkin into chunks, steam until soft and mash or blend) 375ml Coco Quench 4 tbsp chia seeds 1 tbsp pure maple syrup 1 tsp vanilla powder 1 tsp ground cinnamon ½ tsp ground ginger ½ tsp ground nutmeg Here’s what you do… Mix all ingredients together in a bowl Pour mixture into jars or glasses Refrigerate overnight to set Serve with yoghurt, seeds, nuts, coconut or fruit KIRSTY UNDERWOOD Kirsty Underwood is a health and happiness expert, integrative nutrition coach and food consultant. She works 1:1 with people who want to shake up their health and discover jump-out-of-bed-in-the-morning happiness. Through her transformative coaching, online programs and scrumptious whole-food recipes she shows you how to make food fun and life uncomplicated. 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 (seriously, you should check out her recipes!). One thing’s for sure, if you’re ready to live your best life yet then Kirsty is your wing-woman. Get social with Kirsty on Facebook or Instagram @vitalitykitchen.com.au. Or meet her over at www.vitalitykitchen.com.au.
11 Ways to Stop Wasting Food (And Money!) Did you know that Aussies throw out $10billion of edible food per year?! With the average household wasting 14 percent of their weekly groceries. That’s the equivalent of $1000 in food waste per household each and every year. Just think what you could do with that money instead! Think about the time, energy and resources it takes our farmers to grow the food that you throw out. And what about the greenhouse gases this food produces once in landfill, and the impact that it then has on the environment? Then there’s the issue of world hunger… the United Nations estimates that one in nine people in the world do not have access to sufficient food to lead a healthy life. So yeah, food waste is a pretty big deal. But as with most things, it starts with YOU. Right here, in your own household. One simple change at a time. But you won’t just reduce your food waste you’ll also save money. And who doesn’t want that?! Here are 11 tips to get you started… Take stock of what you already have Before shopping for more food, check out what you’ve already got. You’d be surprised what you can find lurking at the back of your pantry! Plan your meals Once you know the food you already have, you can plan your meals for the week ahead taking those ingredients into account. Consider what can be made with those tinned tomatoes, half a packet of pasta and the random veggies […]
SUPER TASTY PUMPKIN SOUP As the name suggests, this soup is soooo tasty! You can either enjoy it as is or use it like a sauce and have it with pasta or zucchini noodles. Or pour it over cooked veggies for a chunky veg and pumpkin soup. This made 17 portions and it freezes brilliantly. Ingredients 3kg pumpkin, peeled and diced 3 medium potatoes, peeled and diced 1 large sweet potato, peeled and diced 1 bunch spring onions, sliced 4 tbsp vegetable stock concentrate (recipe in the Thermomix Everyday Cookbook) or 4 vegetable stock cubes or 2 litres liquid vegetable stock 5 litres water (or 3 litres if using liquid stock) 1 400ml tin coconut milk 2 tsp herb salt 1 tsp ground black pepper Chilli flakes for serving, optional Here’s what you do…. Add all the vegetables, water and stock to a large pot and simmer on a medium heat for 30-40 mins or until vegetables are soft. Take the pot of the heat, add the coconut milk, salt and pepper and blend until smooth. Taste, and adjust seasoning if necessary. Serve with chilli flakes if you like. KIRSTY UNDERWOOD Kirsty Underwood is a health and happiness expert, integrative nutrition coach and food consultant. She works 1:1 with people who want to shake up their health and discover jump-out-of-bed-in-the-morning happiness. Through her transformative coaching, online programs and scrumptious whole-food recipes she shows you how to make food fun and life uncomplicated. When she’s not spreading the health word or hanging out in her kitchen, you’ll find her […]
NAPOLI SAUCE This sauce is a staple in my house. We have it mixed with mince for a Bolognese, poured over zucchini noodles with cherry tomatoes and baby spinach, with stir-fried veggies, mixed into cold pasta salad or spread onto pizza bases. Whatever you choose to do with it will be absolutely delicious! I think this is best made in large batches so you can always have some on hand for an easy meal. I purchased 10kg of tomatoes from The Organic Butler, used 8kg for this sauce and kept 2kg for a tomato soup. This recipe made 11 litres of sauce, which worked out at 30 portions. Each portion is enough to make a meal for 4 people. Of course, you can halve the recipe if you prefer. Equipment 12 litre+ stock pot or enough smaller pots that will make up the same volume Slotted spoon Ice Food processor (not essential but will save you plenty of chopping time) Sharp knife Additional large pots or bowls Glass jars Ladel Funnel Ingredients 8kg tomatoes 24 onions 400mls olive oil 22 garlic cloves 500g tomato paste 300mls white whine 10 tbsp coconut sugar 6 tbsp dried oregano 4 tbsp fine Himalayan salt or sea salt 2 tbsp ground black peppercorns 3 bunches fresh basil 2 litres filtered water Here’s what you do…. First, de-skin the tomatoes. To do this, remove the stem and score a shallow cross into the bottom of each tomato. Bring a pot of water to the boil and also fill a pot with […]
CHUNKY CAPSICUM & CASHEW DIP This dip is super easy to make and is loved by everyone that tries it. No cooking required – simply throw the ingredients together, blitz and you’re done. Enjoy! Ingredients 1 red capsicum, roughly chopped 200g raw or activated cashews 50g sundried tomatoes 2 tbsp nutritional yeast flakes 1 tbsp apple cider vinegar Fine Himalayan or Celtic sea salt and ground peppercorns Here’s what you do…. Simply place all the ingredients into a food processor and pulse until you reach your desired consistency. Season with salt and pepper to taste. Store in an airtight jar in the fridge, or freeze for another day. Serving tip: Try this dip with the Green Tea & Seaweed Rice Bites available at The Organic Butler or serve with celery/carrot sticks. KIRSTY UNDERWOOD Kirsty Underwood is a health and happiness expert, integrative nutrition coach and food consultant. She works 1:1 with people who want to shake up their health and discover jump-out-of-bed-in-the-morning happiness. Through her transformative coaching, online programs and scrumptious whole-food recipes she shows you how to make food fun and life uncomplicated. 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 (seriously, you should check out her recipes!). One thing’s for sure, if you’re ready to live your best life yet then Kirsty is your wing-woman. Get social with Kirsty on Facebook or Instagram @vitalitykitchen.com.au. Or meet her over at www.vitalitykitchen.com.au.