Perth, Western Australia

0404 453 702
sue@suebartoll.com.au

Recipes

 

QUINOA SPICY PATTIES
Makes 12

1/2 cup quinoa
1 cup water
1 tablespoon olive oil
1 onion, finely diced
2 cloves garlic, minced
1 tablespoon ginger, grated
2 teaspoons cumin seeds
1 cup chick peas, cooked
1/4 cup parsley, finely chopped
1/4 cup fresh coriander, finely chopped
rind of lemon
1/4 cup pumpkin pepitas
pinch sea salt

Rinse quinoa and place in a saucepan with the water.  Bring to the boil, reduce heat and simmer for 10 minutes until all the water is absorbed.  Allow to cool.  Heat oil in a frypan, add the cumin seeds until slightly brown then add onions, ginger and garlic, and cook over a low heat until soft and golden.   Allow to cool slightly.  Process together the chickpeas, onion, garlic, ginger and quinoa until will combined.  Place in a large bowl and add the parsley, coriander, pumpkin pepitas, lemon rind and salt, and stir until well-mixed.  With wet hands, shape into patties.  Refrigerate for 15 minutes.  Shallow fry in a little olive oil.

Quinoa -  It is a staple food of the Incas and Indians of Peru, Ecuador and Bolivia. The ancient Incas called quinoa the “mother grain” and revered it as sacred.   Quinoa was used to sustain Incan armies, which frequently marched for many days eating a mixture of quinoa and fat.   Quinoa contains 16 to 20 percent protein and is high in cystine, lysine and methionine - amino acids that tend to be low in other grains.  Also contains iron, calcium and phosphorus, B and E vitamins.
Rinsing the seeds helps to remove their bitter resin like substance called saponin. 


 

Fish Cakes

500g boneless, skinless, firm white fish fillets, thinly sliced

1 tablespoon Thai red curry paste

1 egg, lightly beaten

1 garlic clove, crushed

2 spring onions, thinly sliced

1 tablespoon fish sauce

50g green beans, thinly sliced

5 kiffir lime leaves, thinly sliced

1 stalks fresh coriander, chopped

vegetable oil for shallow frying

Place fish, curry paste, egg, garlic, spring onions, fish sauce and 1/2 teaspoon black pepper in a food processor

and process to form a paste.  Transfer the fish paste to a bowl and add the beans, coriander and lime leaves. 

Using wet hands, knead together well. Form into patties.  Heat the oil and fry on a medium heat.  Serve with your

favourite sauce.   Lovely served with seaweed salad.  Can purchase from Japanese Take Away.  

Recipe adapated from Luke Nguyen's recipes from The Songs of Sapa.   

 

 

mango coconut cake

150g raw cashews
270g coconut cream
20g agave
100g glace or naked ginger
500g fresh mango
2 tablespoons coconut oil
1 tablespoon psyllium husks
juice of lemon

base
250 raw almonds
1 cup sultanas or dates
1 dessertspoon coconut oil


To make the base:  Grind almonds, sultanas and coconut oil until smooth then place into a spring top cake tin.   Smooth with a spatula especially around the rim.  Refrigerate until the mango mix is ready.  
Put cashews, coconut cream, agave, 1/2 of the ginger, mango, coconut oil, psyllium and lemon juice into food processor.   Cut remaining ginger into small pieces and  sprinkle on top of cake.   Put into the freezer until firm.  


STRAWBERRY & RASPBERRY CAKE

adapted from Ella Woodward's recipe Strawberry Cream Pie

Base

1 cup almonds
1/2 cup pecans
1 tablespoon coconut oil
1/2 cup dates

Cake

1 1/2 cups cashew nuts - soaked for 1 hour
1 cup silken tofu
1 1/2 cups strawberries
1 1/2 tablespoons agave syrup
1 tablespoon coconut oil

Topping

1 cup raspberries
2 tablespoons maple or agave syrup

To prepare the base place almonds and pecans in food processor and blend until fine nut flour.   Add the dates and coconut oil, mix until well blended.   Remove from the blender and mould into a spring top cake tin.  Place in fridge to set.  
To make cake -  drain cashews and place in food processor with tofu, strawberries, agave, coconut oil and blend until smooth and creamy.  Pour mix onto the base and smooth with a spatula.  
Topping -   Add the syrup to raspberries and mix well.   Then pour onto top of cake and then place in freezer until set firm.  
When ready to serve remove from freezer for a few minutes then slice.   Enjoy it is so delicious!

RAW CHOCOLATE

Bring an open heart, and allow love to flow into chocolate
approx.  20

90 grams cacao butter, cut into small pieces
65 grams cacao powder
3 1/2 tablespoons agave

Heat 2 cm depth water in a small saucepan, sit a heat proof bowl on the saucepan (the water shouldn’t be toughing the bowl).   Place the cacao butter in the bowl and heat gently, stir with wooden spoon or whisk until melted.  Take the bowl off the heat and stir in the agave syrup .  Mix in the cacao powder straight away, blend well.   Carefully pour into the moulds (Can use ice-cubes trays).  Place in the fridge (or freezer if you need quick results).   Enjoy the healthy dairy free chocolate.

RAW LEMON CAKE

BASE
1 cup almonds
60 grams date paste (fresh)
1/8 teaspoon liquid vanilla
pinch salt

Process all ingredients then press into a spring cake tin. Place in the refrigerator while you prepare the filling.

FILLING
1 1/2 cups cashews (soak overnight)
3/4 cup almond milk
1/2 cup lemon juice
1/3 cup agave syrup
2 teaspoons liquid vanilla
2 dessertspoons lecithin
1/3 cup coconut oil

Blend all ingredients except lecithin and coconut oil.  Once smooth and creamy add lecithin and coconut oil.  Pour into prepared base.  Put in freezer until firm. 

ALMOND MILK

1/2 cup almonds  =  500ml almond milk

Soak almonds overnight in 3 cups water.  Blend in food processor.  Strain through cheesecloth or sieve.  Use a spoon to push as much liquid as possible.  Serve or store in refrigerator up to 2 days. 

VEGIE - NUT BURGERS

Makes 16 Burgers

1 cup cooked short-grain rice (it should be sticky)
1 1/2 cups cooked brown lentils, thoroughly drained
1/2 cup carrots, coarsely shredded
1/2 bunch spring onions, chopped
1/2 cup peanut butter
2 tablespoons tamari
1 teaspoons dried basil
1/2 teaspoon dried oregano
1 teaspoon celtic sea salt
1/2 teaspoon yellow asafoetida powder
1 teaspoon sweet paprika
1/2 cup fresh parsley chopped

Saute spring onions and combine all the ingredients in a large bowl and knead well.  With wet hands roll mixture into 16 patties.
Refrigerate for 1 hour then fry in a pan till slightly golden.
Lentils - extremely rich in folic acid, good amount of potassium, iron and copper. High in fibre - regulates blood sugar levels and improves insulin and reduces your risk of diabetes.  Also reduces cholesterol levels, which can reduce your risk of heart disease.  Contain a fair amount of protein, however are primarily carbohydrates and are low in fat and calories.

PUMPKIN, ONIONS & PRUNE BAKE

Serves 4 people

500 grams pumpkin, peeled and cut in wedges
1 tablespoon olive oil
6 small onions, peeled
5 cloves garlic
2 cups baby spinach
1/2 cup goats cheese
1 tablespoon brown sugar
1 tablespoon water
1/2 teaspoon cinnamon
150 gram packet walnuts
8 prunes, pitted, soaked
salt and pepper

Preheat the oven to 200C.  Place peeled onions and olive oil in baking dish turning until browned.  Add the pumpkin and toss in oil for a few minutes.  Then add peeled garlic and drained prunes, stir in the sugar, water and cinnamon, season with salt and pepper.  Bake for 45 minutes.  Toss spinach leaves though bake and top with goats cheese and  walnuts and serve.

Onions

High on the list of foods being investigated for cancer-fighting properties, even though its anti-oxidative capacity is relatively low. Research has shown that a variety of chemicals in onion can halt the growth of malignant cells in test tubes.
People who eat an onion a day can raise their good HDL’ cholesterol. 
Onions contain sulphur which helps prevent the biochemical chain of events that leads to asthma and inflammatory reactions. 

Pumpkin

Beta carotene - prevents night blindness, enhances immunity, skin and mucous membranes, protects against colds, influenza,  antioxidant

Prunes

antioxidant,  fibre, pectin (which can help lower cholesterol levels. Vit C, potassium.
Fibre  low blood sugar and lower high cholesterol interfere with zinc, calcium & iron

Mexican Bean Dip

1 can kidney beans
2 cloves garlic
5 drops tabasco
1 teaspoon cumin
1 tablespoon mayonnaise
1 tablespoon tomato sauce
1/2 lemon, juiced
1 teaspoon chives, finely sliced

Wash beans well put all ingredients except chives into blender until smooth.Turn into serving bowl and sprinkle with chives.
If using dried kidney beans, soak overnight, drain beans. Using fresh watercover beans and cook until soft. Do not put salt in water as the beans will notsoften.
Kidney beans are rich in B vitamins, zinc, potassium, magnesium, calcium and iron.They are also rich in soluble fibre, which can help stabiliseblood sugar levels by slowing the entry of glucose into your bloodstream.

Pearl Barley and Mushroom Risotto with Roast Vegetables

Serves - 6

300g pearl barley
1 litre vegetable stock
200g mushrooms
1 cup spinach leaves
12 baby carrots (skin left on)
12 baby beetroot
1 leek (halved with root intact and washed)
3 tablespoons olive oil
80g butter
60g grated parmesan
salt and pepper

Use 700ml of the vegetable stock to cook the pearl barley.
Once tender, strain (for approx 20-30 minutes.)
Peel and clean the vegetables, (lightly coat with olive oil and seasonwith salt and pepper) then roast them in a hot oven until cooked.
Saute the mushrooms, then place with the cooked pearl barley in a pot and add the remainder of the stock.
Add the parmesan and the chopped leaf spinach and mix through, then season to taste.
Serve in a large bowl and place the roast vegetables on top of the risotto. 

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