The Organic Butler Blog

August 27, 2017
Banana, Passionfruit and Coconut Pudding

Banana, Passionfruit and Coconut Pudding

The texture of this pudding is soft on the inside and crispy on the outside. It can be eaten warm, or left to cool and served with fresh fruit and yogurt.  Ingredients 2 ripe bananas 1 large passionfruit 2 tablespoons chia seeds (soaked in 6 tablespoons water for 10 minutes) 1 tablespoon olive oil 1/2 cup coconut milk (canned) 2 tablespoons maple syrup (optional) 1 1/2 teaspoons baking powder 1/2 cup almond meal 1/2 cup buckwheat flour Pinch of salt 2 tablespoons rolled oats Method Preheat oven to 200 °C (fan forced). Line loaf tin with baking paper. In a large bowl, add soaked chia seeds and banana. Mash until creamy.  Add passionfruit pulp, olive oil, coconut milk and maple syrup to banana mixture. Whisk until combined. Mix in baking power, almond meal, buckwheat flour and a pinch of salt.  Pour into baking tin and sprinkle with rolled oats.  Bake for 1 hour and 20 minutes (or until golden).   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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August 27, 2017
Creamy Zucchini Pasta Bake

Creamy Zucchini Pasta Bake

(Serves 4-5) Ingredients:   250g spiral pasta (I used buckwheat) 1 zucchini, grated 1/2 diced red capsicum 1/2 cup corn 2 teaspoons seeded mustard For the cream sauce:  300g firm tofu 1 big garlic clove 1/2 teaspoon ground paprika 2 tablespoons milk 2 tablespoons grated cheese or nutritional yeast 1 teaspooon Worcestershire sauce Zest and juice of 1/2 lemon Generous pinch of salt and pepper  Method: Preheat oven to 200°C (fan forced). Put pasta on to boil. While pasta is cooking, add grated zucchini, diced capsicum, frozen corn and seeded mustard to baking dish.  To make the sauce, add all cream sauce ingredients to a blender and blitz until well combined and thick in consistency. Pour into baking dish with the vegetables. Mix through. Once pasta is cooked, drain and add to baking dish. Mix through (you can also sprinkle the top with some cheese or nutritional yeast).  Bake for 20-30 minutes. Feel free to serve with sweet chili sauce or  tomato relish.  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 […]
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August 27, 2017
Spiced Green Smoothie Bowl

Spiced Green Smoothie Bowl

1 Frozen Banana Large handful of greens (I used celery & spinach) 1 tbs LSA/Psyllium husk powder Small knob of Ginger 1/2 tsp Cinnamon/Mixed spice 3/4 cup Turmeric milk (Or substitute for coconut milk & 1/4 tsp turmeric) 2 tbs coconut yogurt Add a dash of water if needed Blitz together and finish with your favourite toppings! I’ve used here our organic strawberries, blueberries, shredded coconut and homemade granola.
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August 21, 2017
Roasted Organic Eggplant Dip

Roasted Organic Eggplant Dip

Ingredients: 1/2 large eggplant 1/2 Japanese Yam or 1 regular potato Juice of 1/2 a lemon 1/4 teaspoon smoked paprika 1 tablespoon olive oil 2 teaspoons white tahini paste Small handful of fresh oregano leaves Salt and pepper Method: Preheat oven to 200°C (fan forced). Chop eggplant and potato into small pieces, place on baking tray and drizzle with olive oil. Bake for 15-20 minutes, or until vegetables are cooked through. Allow to cool for a few minutes. Add the cooked vegetables, lemon juice, smoked paprika, tahini paste, oregano leaves and salt and pepper to a blender.  Blitz until the dip reaches a thick and creamy consistency – you can add a bit of liquid if necessary. Store in the fridge or serve straight away with fresh vegetables, crackers, bread, or anything else that you fancy!   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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August 18, 2017

18 Sandwich-Free Lunch Box Ideas

I get it. You need healthy lunch box ideas that are nut free, super easy and tasty! I know it can sometimes be a challenge ticking all the boxes, and there are only so many varieties of sandwich fillings you can come up with before inspiration runs dry. So I’ve put together a collection of sandwich-free lunch box ideas that will keep lunchtime interesting, packed with nutrients and make things easier for you.   Keep a stash of ready made things in the freezer such as pre-portioned meals, muffins, quiches and slices. This brownie freezes and defrosts really well, and so does this slice. Have “back-up-items” on hand in your pantry that you can grab and go when you’re time poor like the these chips, sultanas, corn chips, popcorn, crackers, rocky road or cookies. Choose dinner time meals that can be re-invented as lunches such as tacos or fajitas, then you can use all the fillings in wraps or a salad the next day. Be well equipped! Ensure you have all the containers, tools and helpful items needed to easily make great foods quickly. If you don’t have a food processor or blender I highly recommend you get one! It’ll save you time on chopping, blitzing, mixing and grating. I use mine at least daily. I also use a lot of mason jars in all different sizes! Instead of bread try “omelette” wraps, lettuce leaves, or wraps. A teacher once told me that kids love anything served on a stick – so fruit kebabs are a winner! You could also […]
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August 8, 2017
Organic Market and Farmers Report 8th August 2017

Organic Farmers and Market Report – 8th August 2017

Whats available at a glance? New: Squash, Juicing Carrots, Corn, Watermelon, Honeydew.Gone for now: Strawberries, Chestnuts, Red Cabbage, Snow Peas, Pineapple.   The Report from the Melbourne Market  Organic Produce from Australian Farmers.  Organic Vegetables: Artichokes, Beetroot, Broccoli, Baby PURPLE Broccoli, Green Cabbage, Cauliflower, Celery,  Cucumber, , Eggplant, Mushrooms,  Parsnip, Fennel, Corn, Cherry Tomato, Tomatoes, Turmeric, Zucchini, Onions (limited) , Potato, Sweet Potato, Pumpkin, Organic Herbs: Garlic, Ginger, Coriander, Mint, Parsley, Rosemary. Organic Leafy Greens: Lettuce, Kale, Leek, Rainbow Chard, Silverbeet, Spinach. Organic Fruit: Avocado, Apple, Ruby Grapefruit, Banana, Kiwi Fruit, Honeydew, Lemon, Limes, Mandarines, Nashi Pears, Navel Oranges, Passionfruit.   The Report from Cafresco Organic Farm – Koowee Rup.  Artichoke, Broccoli (coming soon), Baby Purple Broccoli, Green Cabbage, Cauliflower , Onions (limited), Pumpkin.   The Report from Peninsula Fresh Organics – Baxter. Iceberg Lettuce, Kale, Collard Greens, Brussel Sprouts, Bok Choy, Parsley, Bunched Beetroot, Leek, Broccoli, Savoy Cabbage,  Silverbeet, Fennel, Radish. Head across to the shop now and place your order for a delivery this week!
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July 29, 2017
Overnight Oats

Overnight Oats with Blueberry & Ginger (FODMAP-friendly)

Overnight Oats are an excellent breakfast option, particularly for those busy mornings. This recipe serves 1, but will work just as well if you make a big batch on the weekend, ready for the week ahead. Either way, I would definitely recommend making the oats and the blueberry compote the night before.   Ingredients: 1/3 cup rolled oats 3/4 cup liquid (I used unsweetened almond milk) 1 teaspoon chia seeds 1/4 cup frozen blueberries 1/4 teaspoon grated fresh ginger (or ground) 1 teaspoon rice malt or maple syrup 1 tablespoon water  Shredded coconut, banana and sunflower seeds to serve Method: In a bowl, mix rolled oats, liquid of choice and chia seeds. Cover, and allow to sit in the fridge overnight. For the blueberry and ginger sauce, place a small pot over a low to medium heat. Add frozen blueberries, ginger, water and rice malt syrup. Cook for 5 minutes, or until it starts to thicken (squashing the blueberries will help the thickening process).  Pour into a bowl or container, ready to use (make sure the bowl is stain resistant).  In the morning, serve your overnight oats with shredded coconut, a sprinkle of sunflower seeds, sliced banana and the blueberry and ginger sauce.   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, […]
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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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