I love a good risotto in Winter. Heck, I love risotto any time of the year. So when fellow Naturopath and gut health afficiando Allison Jones (nice name hey?) shared with me this delicious recipe for a gut friendly (dairy free, gluten free, vegan and potentially low fodmap) risotto made from nutritious buckwheat and beetroot, I just had to nab it to share with you. Tip: Wear gloves when handling the beetroot so you don’t end up with red stained hands!

Want more recipes from Allison? You can visit her page here.

A while back now, I decided to improve my plant-based cooking repertoire. Even though I like to keep my kitchen non-denominational, I like to dabble in different dietary scenes. But, as a lifelong omnivore I was guilty of being very lazy when it comes to making meals from plant foods. All that changed a few years back when I decided to improve my diet and also found a love for recipe development. In the last year I set myself a challenge to improve my plant-based cooking repertoire.

This recipe for Buckwheat Risotto put to good use all of the principles of recipe development that I’d learnt – the need to balance different flavours with a range of complementary textures to keep the palate surprised and content. I’ve now been making this recipe for almost two years, so I’ve had plenty of time to get it just right.

Buckwheat has become a featured ingredient in many of my recipes. I love using it since it’s gluten free (don’t be fooled by its name), with a unique flavour and texture, depending on how it’s cooked. It feels very nourishing and satisfying to eat. It’s also highly nutritious, with a good balance of carbohydrate, protein, minerals and antioxidant plant compounds such as rutin and quercetin.

In this recipe, I’ve paired buckwheat with other earthy ingredients: roasted beetroot, porcini mushrooms, thyme and hazelnut. If you’re not familiar with porcini mushrooms, they’re a veritable umami powerhouse – delivering plenty of that unique savoury flavour provided by the natural glutamate content.

And, because I always look after you, dear reader, I’ve provided both a pressure cooker/Instant Pot option and a stove top option. Everyone wins!

This risotto is perfect in the depths of winter, but also in the transitional seasons. You will certainly not regret making this.

Buckwheat risotto with porcini, thyme, hazelnut and roast beetroot

Gluten Free, Dairy Free, Vegan, options for Low FODMAP

Serves 4-6

Pressure cooker/Instant Pot and stove top options (stockpot required)

Equipment: pressure cooker or stockpot, large glass heatproof bowl, baking trays, frypan (if browning the mushrooms), large measuring cup, kitchen knife, chopping board, tongs

Ingredients

• 1 1/2 cups buckwheat groats
• 15g dried porcini mushrooms
• 3 cups water, divided (pressure cooker option) OR 6 cups of water, divided (stovetop option)
• 1 bunch of thyme
• 1 1/2 tablespoons gluten free miso paste
• 1 1/4 tablespoons white wine vinegar
• 1 teaspoon fine sea salt
• 1 tablespoon olive oil, plus extra for the beetroot and mushrooms
• 250g white button mushrooms, sliced in half or in thick slices (if browning on the stove) (use oyster mushrooms or canned champignon mushrooms for a low fodmap option)

To serve

• 2 large beetroot
• 100g hazelnuts

Method

The Prep

1. Pre heat the oven to 180C/350F fan forced
2. Boil 2 cups of the water and pour over the porcini mushrooms in a large glass heat proof bowl. Let sit for 20 minutes.
3. Peel and chop the beetroot in to large bite sized pieces, then spray/coat with oil and place into separate oven trays.
4. Place the beetroot and hazelnuts in the oven. Remove the hazelnuts after 5-7 minutes (keep an eye on them to avoid burning). Roast the beetroot for 30 minutes total until a knife goes through each piece.
5. Once the porcini has soaked for 20 minutes, remove them from the liquid and set aside. Transfer the porcini liquid in to a large measuring cup and add any extra water needed to make 3 cups.

Pressure cooker/Instant Pot option

6. Reserve smaller stalks of the thyme and place the rest in the pressure cooker, with the leaves still attached to the stems.
7. Add all ingredients to the pressure cooker (including the porcini liquid and soaked porcini mushrooms) except the beetroot and hazelnut. Place the sliced button mushrooms last, to sit on top of everything else. Alternatively, these can be browned on the stove in olive oil.
8. Cook at high pressure for 6 minutes and then let the pressure release naturally for 5 minutes. At the 5 minute point, release remaining pressure.
9. Reduce the liquid in the risotto by selecting “saute” or “brown” on the pressure cooker. This will take between 5-8 minutes and requires occasional stirring.
10. Once the risotto is at the desired texture, remove the thyme stems with tongs, being careful to get all of them out – you’ll need to stir a few times and look carefully to remove them all.
11. Once ready to serve, plate up the dish and then place roasted beetroot, hazelnuts and mushrooms (if browned on the stove) on top of the risotto along with the leaves from the reserved thyme.

Stovetop option

6. Add all ingredients to the stockpot (including the porcini liquid and soaked porcini mushrooms) except the beetroot and hazelnut. Add the remaining 3 cups water.
7. If mushrooms are being browned on the stove, do not add them to the stockpot.
8. Reserve smaller stalks of the thyme and place the rest in the stockpot, with the leaves still attached to the stems.
9. Bring to a boil, then remove the lid and cook on high heat, stirring every few minutes. The risotto will be done in approximately 30 minutes or until soft, but slightly chewy.
10. The sliced mushrooms can be browned in some olive oil in a separate fry pan while the risotto is cooking.
11. Remove the thyme stems with tongs, being careful to get all of them out – you’ll need to stir a few times and look carefully to remove them all.
12. Once ready to serve, plate up the dish and then place roasted beetroot, hazelnuts and mushrooms (if browned on the stove) on top of the risotto along with the leaves from the reserved thyme stems.

About Allison:

Allison Jones is a Clinical Nutritionist and Naturopath in southern Sydney. She specialises in digestive health, with an interest in the gut microbiome. Allison is also a a passionate (and obsessive!) recipe developer, creating original recipes that are both nutrient dense and delicious. Find her at bodyelectricvitality.com.au

The post Buckwheat risotto with porcini, thyme, hazelnut and roast beetroot appeared first on Alison Mitchell Naturopath.

Look. at. this. Just look at this chocolate fudge, doesn’t it make you want to smoosh your face into your screen in the hope that you’ll be able to taste some of it’s deliciousness?

This Chocolate Fudge is from Lee Holmes’ new book Eat Right for your Shape.

If you think this looks pretty amazing, then scroll down and cheer because I get to share the recipe with you.

This doesn’t just look pretty, it’s easy to make and it tastes devine as well. Just blend, pour and set.

Ingredients:

Makes 15

• 270 g (9½ oz/1 cup) almond butter
• 80 ml (2½ fl oz/1⁄3 cup) extra virgin coconut oil, melted
• 30 g (1 oz/¼ cup) cacao powder
• 90 g (3¼ oz/¼ cup) rice malt syrup
• ½ teaspoon Celtic sea salt
• 1 teaspoon alcohol-free vanilla extract

Method

• Line a baking tray with baking paper.
• Process the nut butter and coconut oil in a food processor until smooth. Add the remaining ingredients and process until smooth and creamy.
• Spoon the mixture into the prepared tin to 3 cm (1¼ inches) thick and smooth the top with the back of a spoon or a spatula.
• Freeze for at least 1 hour before slicing and serving. If stored for longer in the freezer you may need to transfer to the fridge to soften a little.

Want more recipes like this? You can check out Lee’s book here.

In case you missed it, check out Podcast #21 where I interview Lee about this book.

The post Chocolate Fudge appeared first on Alison Mitchell Naturopath.

[fb_button]

~Serves 2~

Ingredients

• ½ cauliflower
• ¼ bunch kale (the flat leaf or the curly is fine), finely chopped.
• Handful mint and basil leaves, finely chopped.
• Salt and pepper
• 1 pinch dried chilli flakes
• 1 tsp cumin powder
• 2 salmon fillets

Method

In a food processor, blitz the cauliflower until it turns into a coarse breadcrumb like consistency.

Get out two frying pans, one on medium high and the other on medium heat. Add some olive oil to both pans.

In the medium high heat pan add the salmon fillets (first season them with salt and pepper) skin side down.

In the medium heat pan, tip in the cauliflower. Stir through until it starts to soften then add the kale. Season with salt and pepper and add the dried chilli and cumin. Cover with a lid.

After about 4-5 minutes or the skin is crisp, turn the salmon over.

Cook the salmon for another 3-4 minutes or until cooked to your liking.

Remove the lid from the cauliflower, then add the mint and basil and cook for another minute, then take off the heat.

Serve the cauliflower scramble into bowls and place the salmon fillet on top. Garnish with some cracked pepper and torn up basil leaves.

The post Kale, Basil, Mint and Cauliflower Scramble with Salmon appeared first on Alison Mitchell Naturopath.

This ice cream is dairy free, calcium dense and so easy to make. I love making this to serve after asian inspired meals. Tahini (ground up sesame seeds) is a fantastic source of calcium, and the black tahini has an extra nourishing nutrient hit to it.

Ingredients:

• ½ cup black tahini (ground black sesame seeds)
• ½ cup finely dessicated coconut
• ½ cup coconut nectar (or whatever sweetener you have in the house maple syrup, rice malt syrup or agave syrup)
• 1 can coconut cream
• 1 cm piece of fresh ginger, grated
• 2 tbsp coconut oil (you may need to warm is slightly so its melted)
• 1 tsp chia seeds soaked in 30ml water to form a gel
• ½ tsp vanilla extract

Method:

1. Mix all ingredients together in a mixing bowl.
2. Pour into container or silicon molds. Cover and place in the freezer for 1-2 hours.
3. Remove from freezer and stir. Repeat process again in another hour. This helps break up the ice crystals and allows it to freeze evenly.

Should be ready to eat in 4-6hrs.  If consuming on another day, be sure to let sit out of freezer for ½ hr to defrost a little.

I served this with a crumble of toasted mixed nuts.

The post Black Tahini Coconut Ice Cream appeared first on Alison Mitchell Naturopath.

[fb_button]

Recipe by: Kellie Holland from Tonik Health

Love Banana bread but wish it was a bit better for you? Well wish no longer because this recipe gives your standard banana bread a health kick, and it tastes good too.

Egg free, gluten/wheat free, nut free, dairy free.

INGREDIENTS

• 1¾ cups spelt flour (for a gluten free version, use quinoa or coconut flour)
• ½ tsp baking powder
• 1¼ tsp bicarb soda
• Pinch of Celtic sea salt
• ½ cup maple syrup
• 2 tsp vanilla essence
• 4 tbsp flaxseed oil (you can also use olive oil)
• 3 over ripe bananas

INSTRUCTIONS

1. Preheat your oven to 170 degrees celsius. Grease a loaf tin with coconut oil and line with baking paper.
2. Sift the spelt flour, baking powder and bicarb into a bowl, mix through the salt.
3. In another bowl add the bananas and mash like crazy. Add in the vanilla, maple syrup and flaxseed oil and mix really well.
4. Add the wet ingredients to the dry ingredients and mix until your batter forms.
5. Pour into your prepared loaf tin, smooth the top out and for extra prettiness add half a banana (sliced lengthways) on top.
6. Add to the oven and cook for 45 minutes – check with a skewer to make sure it’s cooked through.
7. Let cool for 5 minutes and serve warm!

About Kellie:

The post Healthier Banana Bread appeared first on Alison Mitchell Naturopath.

Serves 6

Ingredients

• 1/2 medium pumpkin
• 1/4 cup quinoa, washed
• 1 handful of pepitas
• 2 handfuls of sunflower seeds
• 1-2 tbsp sesame seeds
• 5 kalamata olives, chopped
• 1/2 large radish
• 1 1/2 cucumber
• 1-2 slices marinated capsicum
• 1/2 spanish onion
• 1 packet of rocket, washed and dried

Dressing:

• 1/4 cup extra virgin olive oil
• 1 tbsp caramlised balsamic vinegar
• 1 tsp dijon mustard
• 1 tsp lemon juice
• 1/2 tsp apple cider vinegar
• 1/2 tsp sumac
• salt and pepper, to taste

Method

Preheat oven to 200C.

Peel and deseed the pumpkin and cut into small chunks.  Place onto a roasting pan and drizzle with a little olive oil and sprinkle with salt and pepper.  Roast until golden brown, stirring through a few times to cook evenly.  Allow to cool.

Cook quinoa using absorption method until tender and germ ring is visible.  Allow to cool, or rinse under cold water if you’re short on time.

Put rocket into bowl with seeds and olives.

Using a mandolin thinly slice cucumber, onion, radish and radish and add to salad.

Cut capsicum into strips and add to salad along with quinoa and pumpkin.

To make the dressing, shake everything up in a jar and adjust according to your tastes.  it should be a little bit too vinegary before you put it onto the salad.

Mix salad and dress just before serving.

Tips

This is high in protein, fibre and zinc.  With the combination of seeds and quinoa this is a complete protein meal. 

Quinoa is rich in manganese, tryptophan and magnesium.  Pumpkin is rich in vitamin A and vitamin C, manganese and vitamin B6.

Gluten free, dairy free, vegetarian, vegan.

 
[fb_button]

The post Roast Pumpkin and Quinoa Salad appeared first on Alison Mitchell Naturopath.