Recipes for Light
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For those who copy these recipes can I ask you make a donation to:
Oxfam
http://www.oxfam.org.au/donate to help those who do not have access to such beautiful foods.  Thank you x.

P.S.  I welcome any feedback or comments  tania@lightheart.com.au



Better Butter (high in Omega 3's) posted 26.4.13
It's a great way to include more good fats in your diet - without knowing you're doing it! Great for the brain.  This butter is yummy, easy to spread and takes 5 minutes to make.  One to try.

500g Butter
250ml Flaxseed oil (or other high Omega 3 oil ie. Walnut.  Or Olive oil if just want less butter)
250ml Warm-Hot Water

Chop butter into chunks add to food processor, then add Oil and Water.

Process until all mixed together and starts to thicken.

Scoop into 500-750g container.  Store in fridge to go hard ready for spreading.

Keep stored in fridge. 
(I have also stored it in the freezer when making larger batches - or if you don't go through much).

Just remember you won't be able to use it in cooking if it has Flaxseed oil in it.


Winter

Healthy Chocolate Balls

choc_balls_healthy

Today, I thought I’d tried a recipe I found -  these balls are jam packed with super foods and I have added a twist.  Would you believe, the kids liked them too – even the bigger ones…..

 

 

 

Ingredients:

˝ cup Linseeds
3 TBS Sunflower Kernels
3 TBS Sesame Seeds
2 TBS Cocoa powder (or Carob powder)
3 TBS desiccated Coconut
3 TBS Honey
1-3 tsps Molasses (my twist – optional!)

Method:

Grind seeds in coffee grinder. 
Place in bowl and add Cocoa Powder and only 1TBS Coconut – mix well.  Keep 2xTBS coconut aside.
Place in Food Processor and add Honey & Molasses (optional). Process until combined.
Form into balls, then roll in remaining coconut until coated.
Refrigerate before serving.
Suitable to freeze.

Give these a try and enjoy a guilt free treat x.


Spring
These are the recipes baked for Esoteric Acupuncture Workshop with
Dr.Mikio Sankey October 2010.

Citrus Slice: Lvl 1 Day 1
(Dairy & Wheat Free)
4 Free Range Eggs
1/2 cup Raw Sugar
1/2 cup Coconut Oil melted
100g Raw chopped Almonds
1 cup Dessicated Coconut
Grated rind 1 x Lemon
Grated rind 1 x Orange
1/2 cup lemon juice
1/2 cup orange juice
1 cup Rice Milk
1/2 cup Oat Flour

Pre-heat oven to 180C.  Grease 28cm pie tin/plate.

Place all ingredients in bowl of food processor and process for one minute.


Pour mixture into pie plate and bake for 45 mins or until set.

Remove and allow to cool.  Slice and serve.  Can serve with a dollop of yoghurt - yum!


Currant Cookies: Lvl 1 Day 2
(Wheat & Dairy Free)
Dry Ingredients:
1 cup Rye Flour
1 cup Buckwheat Flour
1 tsp baking powder
1/2tsp each mixed spice & cinnamon powders
1/4 cup Raw sugar
1/2 cup Currants
1Tbsp each pumpkin & sunflower seeds

Wet Ingredients:
1/3 cup Coconut oil
1 Egg (optional)
2 Tbsp  apple puree
2 Tbsp Orange juice

Pre-heat oven to 180C.
Sift dry ingredients into large bowl combine to cover in flour.
In smaller bowl combine wet ingredients and whisk together.
Pour wet ingredients into dry ingredients and mix well to form a stiff batter.
Place Tbsp balls onto a baking tray greased or lined leaving space between each one.  Bake for 12-15 mins or until browned.  Cool on rack - if you can wait that long before you taste them! mmmm.


Vegan Apple Cake: Lvl 2 Day 1
(Wheat free)

1 cup Rye Flour
3/4 cup Oat Flour
3 tsp baking powder
1 tsp vanilla essence
1/2 cup Raw sugar
2 Apples peeled & chopped
1/2 cup sultanas
1/3 cup coconut oil
1/2 cup coconut milk

Pre-heat oven to 180C.  Grease cake tin small-medium size.
Sift flours & baking powder together into bowl add apples and sultanas to bowl and coat fruit with flours. 
In another bowl add sugar, oil and essence mix until smooth. Add to flour mixture.
Then add coconut milk and combine well.
Pour into cake tin and bake 45 mins or until cooked through.
Let sit in tin for 5 mins before turning out to cool and then cut!  Heaven....

 
Winter

Millet & Vegie Casserole:

1Tbsp Olive oil,
1 med onion,
4 cloves garlic,
1 stick celery,
1 med green capsicum,
2 carrots,
2 small zucchini,
2 tomatoes,
2tsp ginger minced,
1 cup hulled millet (available at health food shops),
2 cups boiling vegetable broth,
1˝ tsp curry powder,
1˝ tsp sea salt or dulse flakes,
˝ tsp black pepper.

Chop all vegies.  Heat oil in large deep saucepan, add all vegies, garlic and ginger and sauté for 5 mins, stirring often.

Add millet, sauté for 3 mins.  Add broth, curry, salt/dulse and pepper, mix well.

Cover and simmer for 30-45 minutes until liquid is absorbed and millet is cooked and fluffy.

Millet grain is high in magnesium, great for helping to relax.  Enjoy! 

 

Quick & Easy Beans, Walnuts & Caps….

300-400g String Green Beans,
˝ red Capsicum,
3 Spring onions,
A palmful shelled Walnuts,
1 Tbsp Olive oil,
3 tsps Soya Sauce

Top and tail string beans,  cut capsicum into thin strips, chop spring onions.

Blanch String beans in boiling water for 5 mins, drain and set aside.

Add oil to pan gently sauté red capsicum strips for 4 mins, add spring onions and walnuts sauté 2 mins or until onions soft and walnuts have darkened in colour. 

Add cooked beans and Soya Sauce, toss until heated and mixed through – 1min.

Total prep & cook time: 20 mins.  Serves 4.    Recipe by Tania Parker  May 2010.

Goes well with potatoes, eggs, meats or tofu.

Green Beans are a good source of chromium the glucose regulating mineral, the Walnuts are high in omega 3 what more could you want in a single dish!



Autumn

For those who asked...

The recipes baked for the Esoteric Acupuncture Workshop with Dr.Mikio Sankey March 2010 were:

Carrot & Walnut Cake:  (no dairy, no sugar)
4 cups flour
2/3 cups oil (canola GM free / Coconut)
1/2 cup Agave syrup / Honey
3 cups grated carrots (organic)
1 cup walnuts chopped
1/2 cup dates chopped
1Tbsp baking powder
1 tsp baking soda
1 tsp cinnamon
1 tsp nutmeg
1 1/2 cups Rice milk or Soy

Preheat oven 180C Sift all dry ingredients together in one bowl then add carrots and mix. Mix all wet ingredients together in another bowl, then combine the two bowls.  Add the nuts and dates and mix well.  Pour into two standard cake tins or one deep large one.  Bake for 50-60mins until skewer comes out clean from center.

Allow to cool, serves 20 people.  (Often I will halve this recipe for home)

The original recipe is from Brook Katz - The Really Real Foods Cookbook. The above adjustments I have made to suit taste and cooking. Enjoy!


Apple, Oats & Date Slice: (no dairy, no sugar)
2 cups organic rolled oats
3/4 cups pitted dates
2 1/2 Tbsps Coconut Butter / Oil
6 med-large apples
3-6 Tbsps water
2 cloves
125g flaked almonds

Preheat oven to 175C.  Peel, core and slice apples.  Place apples, cloves and water in saucepan and simmer gently until apple is soft approx. 15mins.  While apples are cooking Lightly grease small slice tray.  Blend rolled oats and dates in food processor, add butter/oil, process until comes together.  Press mixture into slice tray, remove cloves from apple mix and spread over base.  Cover liberally with flaked almonds.  Bake until almonds are a golden colour - 30 mins approx.  Cool and refrigerate.  Cut into slices.  Makes 15.

(Note this recipe was doubled per tray for the workshop!)
The original recipe is from Lynette Coffey - Wheatless Cooking. However, I have adjusted ingredients to suit taste and cooking.  Bon appetit!

With love and light,
Tania Parker.


 
 
 
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