Category: Recipes

Cauliflower Pizza Dough

Cauliflower Pizza Dough

Posted on by Nice Asana Wellbeing

Cauliflower Pizza Dough

According to ‘Real House-wife’ and chef, Bethenny Frankle, cauliflower is the new kale! It is popping up in all kinds of places at the moment but perhaps one of the most interesting ways is how it has been used to make this gluten/grain-free, super nutritious pizza base!

Don’t get me wrong, I love a good Italian pizza! I’m sure I was a Nonna in a past life, but I can’t eat it all the time without my stomach getting the grumps. This is an awesome week night alternative if you are trying to get more veggies into your diet or you struggle consuming grains.

  • 1 free range egg, lightly whisked
  • 1 head of cauliflower, cut into florets
  • 50g Parmesan, grated
  • Sprinkle of dried oregano or your favourite pizza herbs

Preparation:

  1. Preheat oven to 200 degrees Celsius. If you have a pizza stone place it in the oven now to heat.
  2. Place the cauliflower florets in a food processor and process until finely chopped or it resembles cous cous.
  3. Place in a microwave-safe bowl and cover; cook for 6 minutes or until tender. Note: you can use a steamer but this can make the cauliflower quite damp, which is not ideal here. I have found the microwave the most effective process for this recipe.
  4. Allow cauliflower to cool slightly before placing in a muslin cloth or clean dishtowel, and squeezing out as much excess moisture as possible so it is completely dry. This is the most important step as if the dough is too wet your pizza will be a big pile of mush. If you are worried, you can add a tablespoon or so of almond meal to help it dry out.
  5. In a bowl combine the egg, Parmesan, oregano and cauliflower. Mix until well combined.
  6. Line a baking tray with baking paper and spread the cauliflower dough into one large or 2 medium pizzas. You want it quite thinly spread so it becomes nice and crisp.
  7. Bake for 20 minutes or until golden and crisp.
  8. Here’s the fun part! Top with any of your favourite pizza toppings and bake for another 7-10 minutes to melt any cheese or heat through.

Some of my favourite toppings include:

  • Melted bocconcini and prosciutto, topped with fresh sliced pear, rocket and walnuts.
  • Caramelized onion, roasted pumpkin, olives and feta.
  • Potato, rosemary and salt
  • Roast veggie pizza with the lot! (anchovies are an added must-have for me)
  • Mediterranean pizza with marinated capsicum, sun dried tomatoes, olives, eggplant and artichoke.

What are your faves?

Cauliflower Pizza Base

Chocolate Truffle Bliss Balls

Chocolate Truffle Bliss Balls

Posted on by Nice Asana Wellbeing

Chocolate Truffle Bliss Balls

When it comes to truffles or ‘bliss balls’ the method is pretty simple. All you need is a wet ingredient and a dry ingredient and away you go! From here you have the freedom to add anything you like to create your favourite flavour combinations or boost these little power balls nutritionally!

Examples:

Wet: These are the binders holding the balls together. You may choose to use just one of these or any combination you like. Examples include; nut butters (almond, peanut, tahini, mixes), coconut oil, natural sweeteners (eg. honey, agave, rice malt, maple syrup), fruit purees (eg. apple or pear) or juicy dried fruits (eg. majool dates or raisins).

Dry: This acts as the bulk of the balls and again you may use one or any combination. Examples include; nuts (eg. macadamias, cashews, almonds, brazil nuts, walnuts, hazelnuts), seeds (eg. pepitas, sunflowers, sesame seeds), dessicated coconut or rolled oats.

Spice it up: This is where you can go wild adding any flavour combinations your heart desires. Examples include; cacao or coco powder, vanilla extract, cinnamon, ginger (fresh or ground), allspice, nutmeg, cayenne pepper or chilli, fruit peel/zest, sea salt or anything else you can think of!

Boost it: Add a nutritional punch! Examples include; Chia seeds, LSA, flax seed meal, macha powder, protein powder, spirulina and barley grass.

My fave combo!

* See below for additional nutritional information.

Makes ~15 medium balls

  • ½ cup rolled oats
  • 1/2 cup mixed nuts or seeds (I love cashews and macadamias as they are creamy and rich)
  • 1/2 cup cacao powder
  • 1 orange, zest only
  • 1 Tbls chia seeds
  • 1 Tbls flaxseed meal
  • 1 tsp cinnamon
  • 1 tsp vanilla extract
  • 1/4 tsp cayenne pepper (or to taste)
  • A pinch of sea sat
  • 1 cup majool dates – pitted and roughly chopped
  • 1 Tbls coconut oil
  • 15 whole almonds – this is used as a treat in the centre of the balls. If you prefer you can use any other nut or dried fruit you like. Another favourite is crystallized ginger!
  • Optional for dusting: dessicated coconut, almond meal, chia seeds, LSA or cacao (can be bitter).

 

Preparation

  1. Place all the ingredients (expect the dates, coconut oil and whole almonds) into a food processor and process until the mixture is finely chopped.
  2. Add the dates and coconut oil and blitz to combine. The mixture should come together in a large clump, this can take 30 seconds to a minute. If it doesn’t pinch together in your fingers or it seems to dry, simply add a little more coconut oil, water or chopped dates until it comes together.
  3. Roll the mixture into 20cm size balls (or there abouts). Push the almond into the centre and reform the ball.
  4. If you want to go the whole hog – roll your bliss ball in dessicated coconut, almond meal, chia seeds, LSA or cacao powder (can be a little bitter).

 

Nutritional info:

  • Oats have an anxiolytic action, meaning they reduce stress and anxiety.
  • Nuts have been proven to lower cholesterol and reduce risk factors for heart disease.
  • The high antioxidant activity in cacao helps prevent chronic disease (cancer / heart disease) and keeps us looking and feeling young.
  • Chia seeds are full of omega 3’s for brain health as well as healthy hair, skin and nails.
  • Flaxseed meal is also rich in omega 3’s and the high fibre content lowers cholesterol and blood pressure.
  • Cinnamon may seem like a humble spice but it has a health benefit to suit almost everyone! In particular it may be helpful for those with diabetes type 2 as it helps to lower blood glucose.
  • The capsaicin content in chilli adds a boost to your metabolism and improves circulatory problems.
  • Coconut oil may reduce sugar cravings and boost metabolism.Chocolate Truffle Bliss Balls
Zoodles with Fresh Garlic & Basil Pesto

Zoodles with Fresh Garlic & Basil Pesto

Posted on by Nice Asana Wellbeing

Zoodles with Fresh Garlic & Basil Pesto

The intensity of both flavour and nutritional value in this dish are hard to beat. When garlic is chopped or crushed it releases a compound called allicin which is only available when garlic is raw. This compound is responsible for the antibacterial, antiviral and anti-inflammatory properties of garlic. Similarly, the essential oils that give basil it’s distinct aroma also make it extremely beneficial in these areas. It makes sense when we think that these compound were designed in the plant to protect it from insects and bacteria, therefore when we consume it, it does the same for us from the inside out! Cool magool!

 
Pesto Ingredients:

Makes 1 cup. You will need a food processor or mortar and pestle for this recipe.

Grandma’s Chicken Soup – Jewish Penicillin

Grandma’s Chicken Soup – Jewish Penicillin

Posted on by Nice Asana Wellbeing

Grandma’s Chicken Soup – Jewish Penicillin

This is the perfect pick me up when you’re sick with a fever or the flu. Not only will it sooth a sore throat, clear your stuffy nose and make you feel warm and fuzzy but it will actually enhance your immune system so your cold won’t last as long. I guess that’s why they call it Jewish Penicillin!

Chicken Soup

Serves 6-8

  • 1 whole free range chicken
  • 6 large carrots, sliced (I like to keep the skin on for added nutrients).
  • 6 celery stalks, peeled and sliced (including leaves for extra flavour)
  • 1 brown onion, skin on, sliced into quarters
  • ½ bunch fresh parsley, with stalks
  • 2-3 sprigs fresh thyme
  • 2 tsp black peppercorns
  • 4 whole cloves (tied in a muslin cloth, to make them easier to remove later)
  • 3 bay leaves
  • 3 garlic cloves, skin on, smashed
  • 1 cm cube fresh ginger (This isn’t traditional but I like to add it when I’m sick for the added immune boost)!
  • A good pinch of sea salt or to taste
  • 1 whole lemon

 

Preparation

  1. Place the chicken into a large pot, cover with water and then a little extra. Bring to the boil over medium high heat. Continue cooking chicken for 10 – 15 minutes, periodically skimming the foam that forms on the surface. Keep skimming until the foam stops forming.
  2. Add some fresh water (1-2 cups) to replace the water that has been removed with skimming. Add the carrots, celery, onion, herbs, spices and a pinch of salt to the pot. Bring back to a simmer.
  3. Reduce heat to medium low so the soup is gently simmering (a rolling boil will make the stock cloudy). Cook for 1 ½ hours, until the chicken is cooked through and tender.
  4. Remove from heat. Carefully remove the chicken from the broth and set aside to cool slightly (you want it cool enough to touch as you will be pulling it apart with your hands).
  5. Meanwhile strain the broth into another pot. Reserve the carrots and celery and discard the spices, herbs and onion. Season with salt.
  6. If you want to be very traditional you can wait for the soup to completely cool and skim the gel-like fat from the surface of the broth. I usually don’t bother with this, as I tend to make this soup when I’m sick, feeling sorry for myself and the last thing I want to do is spend hours in the kitchen when I could be resting in bed. The fat also adds flavor, silkiness and assists hormone production in the body so it’s okay by me.
  7. Shred the cooled chicken into pieces and add back to the broth with the celery and carrots. Squeeze in lemon juice and reheat if needed.
  8. Serve nice and hot as the steam is part of the healing benefit of this ‘Jewish Penicillin’. You might want to add a little extra fresh parsley on top or a sprinkle of Parmesan.
Goji Hot Cross Buns

Goji Hot Cross Buns

Posted on by Nice Asana Wellbeing

Goji Hot Cross Buns

Easter in my house is pretty much like any other day… A whirl-wind in the kitchen, swarms of people coming and going and, of course, a little overindulgence.

In the words of the amazing Julia Child, “Everything in moderation, including moderation.”

Treat yourself guilt free this Easter with these gorgeous hot cross buns that are made with gluten free spelt flour, butter for hormone production*, naturally sweetened and include a range of warming spices to ease you into winter and keep your immune system firing!

hot-cross-buns-web-edit

Makes: 12 buns

  • A little melted butter or ghee to grease
  • 1 x 7g sachet dry yeast
  • 1 cup luke warm milk of choice
  • 3 ¼ cups spelt flour (If you can tolerate gluten you can replace with whole-meal plain flour).
  • 1 cup dried fruit (sultanas, dates, raisins, craizens, peel, whatever tickles your fancy).
  • 2 Tbls goji berries to pack a antioxidant punch!
  • 1/4 tsp allspice
  • 1/4 tsp ground nutmeg
  • 1/2 tsp ground ginger
  • 1 tsp ground cinnamon
  • 1 generous pinch of salt
  • 50g melted butter* or ghee (See below for why to embrace butter)!
  • 1 egg lightly whisked
  • 2 Tbls honey
  • Extra flour for kneading
  • Butter and honey to serve

Cross paste

  • ¼ cup plain flour (plain works best for colour here but spelt works too for GF).
  • 2-3 Tbls cold water

Glaze

  • 1/3 cup honey
  • 1/3 cup cold water

Preparation

1. Brush a baking tray with melted butter. Combine the milk and yeast in a small bowl and set aside for 5-10 minutes or until frothy on top.

2. Combine the flour, sultanas, dates, salt and spices in a large bowl. Make a well in the centre. In a medium bowl combine the milk mixture, butter, maple syrup and egg and pour into the flour well. Use a wooden spoon to stir until just combined. Use your hands to bring the dough together in the bowl.

3. Turn onto a well floured surface. It is quite a wet dough so don’t be afraid of using quite a bit of extra flour here if it keeps sticking. Kneed for  5-10 minutes or until smooth and elastic. Brush a large bowl with melted butter. Place dough in the bowl. Turn to coat. Cover with a damp tea towel. Place in a warm place to prove for 1 ½ hours or until dough doubles in size.

4. Preheat oven to 200C. Punch down the centre of dough with your fist! (Get some of that rage out). Turn onto a lightly floured surface. Kneed for 2-3 minuets or until dough is smooth and elastic and has returned to original size. Divide into 12 equal portions. Shape into balls. Place, side by side, on the prepared tray, (Nice and close, just hugging gently, is good because when they cook they will rise and stick together. That way you get that luscious soft side when you peel them apart. Mmm).
Place in a warm place for 30 minuets or until they have risen 1-2 cm.

5. To make the cross paste, combine the flour and 2 Tbls water in a bowl until a smooth paste forms (add more water if too dry). Transfer to a piping bag and pipe in a continuous line along the centre of each row of buns. Repeat in the opposite direction to make crosses. Bake for 20minuets or until gorgeously golden. Remove from over and place on wire rack to cool slightly.

6. While the buns are cooking get onto the glaze by placing the maple syrup and water in a saucepan over medium heat and stir for 2 minute or until combined and thickened slightly.

7. Brush the tops of the buns with glaze. Serve hot and sticky with butter and honey or jam.

 

*Don’t be afraid of butter! Be afraid of margarine and fake ‘butters’ yes. But real butter straight from the cow is full of saturated fats that, unlike popular beliefs, are actually necessary for our bodies. Saturated fats are required for the productions of almost every hormone in our bodies and are required for efficient functioning of all our body systems. It’s a good news day! 😉