Raw Cafes in Australia

With thanks to Scott Mattias who runs wonderful Raw Food classes up on the Sunshine Coast QLD; I thought you might find this listing helpful, particularly if you are visiting any of these areas over the Holiday period, or coming to Australia & wish to check out some great food outlets. I have taken this directly from Scott's newsletter, thanks Scott; no doubt there are many more Raw Food Cafes a year later, but at least some you may wish to look up.

RAW CAFES IN AUSTRALIA & NZ

Posted on January 15th, 2014 Scott Mattias The gut Whisperer

I am often asked do I know where are raw cafe or restaurant is in towns or cities across Australia. So with the help of all my awesome Raw Food Mum facebook fans we have complied this list!

If you know of a raw cafe/resteraunt in your area and it is not listed, please email me sarah@therawfoodmum.com – ilke wise if you find a cafe listed here does not provide raw food please email me too. and I can amend list!

I hope this is a great resource for those traveling around Australia and New Zealand looking for some yummy wholesome raw food!  <3 Sarah x

VICTORIA

• Yong Green -Brunswick St Fitzroy ( One of my favourite in Melb)
• Shoku Iku – Melbourne – http://shokuikuaustralia.com/
• Botanical Cuisine.
• Monk Bodhi Dharma’s
• Surfcoast Whole foods – Torquay ( another one of my local hangout!)
• The Vegie Bar in Brunswick St, Fitzroy has raw, vegan, vegetarian etc.
• Wild yam Melbourne morrabian
• Just Planet – Sunbury, Victoria.
• Raw on Rye - Rye, VIC
• Spout and Bean Geelong VIC
• Malt Cafe - Beaumaris VIC

NEW SOUTH WALES

• Earth to Table – Bondi Junction
• Naked Treaties – Byron Bay
• Conscious Cafe – Byron Bay  – A must if your in Byron Bay
• Momo wholefood cafe East Maitland NSW.
• Pure Wholefoods Manly (cafe & shop), About Life in Cammeray, Rozelle, Bondi Junction.
• www.sadhanakitchen.com – Sydney based Organic Wholefoods & Raw Food Cafe
• Ungaro raw, Rozelle, Sydney. Vegan vegetarian organic.
• The Organic Circle in Armadale and
• Kind LIving Cafe - Maleny, Australia, 4552 NSW
• Bodhi Restaurant | Bar – Sydney
• Gnosti Organics - Woy Woy (offers raw desserts)
• All Good Things Organic in Wollongong NSW,
• The raw food cafe’s in Newcastle are:
  #Goodness Me Organics (Adamstown)
  #Soul foods Cafe (hunter street Newcastle)
  #Raw Cafe, Newcastle
  #Hunter organic foods(The Junction)
  #Organic Feast at East Maitland
  # Newcastle Farmers Markets every Sunday 8am-1pm @ Broadmeadow. Or the Lake Macquarie Farmers Markets @Speers Point Park every 2nd & 4th Saturday of each month

ACT

• Sweet Bones cafe in Braddon
• V Spot cafe in Civic

SOUTH AUSTRALIA

• ‘The larder on Goodwood’ in SA
• Red lime Shack port Adelaide.. Not all raw..
• Cafe Melzar in Mt Gambier, SA
• Raw delights and treats- available every Thursday at @Organic Corner Store weekly market- Glenelg North, SA
• Enliven Cafe, Brighton, SA
• The Green Room https://www.facebook.com/thegreenroom.highst
  Willunga, South Australia
• Bliss Organic Cafe on Compton Street in Adelaide is fantastic – they are entirely Vegan – and have lots of Raw meals and desserts.
• Conversations Cafe, Gawler South Australia

NORTHERN TERRITORY

• Eat @ martins in Coconut grove, NT.

QUEENSLAND

• The smoothie shack in nobbys beach
• BSKT cafe Gold Coast Gold Coast -
• Mandala Organic Arts Cafe Gold Coast
• Kunara at forest glen Sunshine Coast. Awesome
• Velo project in Mooloolaba on the Sunshine Coast. Raw/paleo yummy food.
• Ground Organics Mooloolaba!
• Greenhouse Factory Restaurant & Bar in Kirra
• Ashy’s Clean Eating Kitchen at Mermaid Beach
• The Sunflower Hotel at Eumundi Market’s QLD
• Raw Energy in Mooloolaba.
• Www.48degreesrawcafe.com.au.  – 48 degrees is Brisbane newest raw food cafe.
• It’s rawesome. Rosemont, Sunshine Coast Queensland.
• Ground, Buderim sunshine Coast Queensland.
• Orawgi -Wollongabba – Brisbane
• Raw n Juicy – Brisbane
• Satori Organics Wholefoods and Juice Bar
• From Earth and Water – Burliegh heads
• Nourish – Bundaburg

WESTERN AUSTRALIA

• The Raw Kitchen, High St Fremantle WA
• Something Raw in Mandurah WA
• Manna wholefoods south terrace, South Fremantle
• The Organic Circle in Armadale WA has some aweesome raw food as well as organic produce etc
• The swan valley cafe (swan valley wa),
• Samudra, Dunsborough, WA
• Health Freak Cafe – subiaco WA
• The Soul Tree Organic Store & Cafe in Glen Forrest, WA;
• Kinfolk Cafe and Wholefoods in Mundaring, WA
• The Organic circle

TASMANIA

• The Green room – Devonport Tasmania
• Garden of Vegan in Launceston
• Alchemy cafe in forth tasmania

NEW ZEALAND

• Little Bird Organics - Auckland
• Raw Cafe – Mattata
• Raw Plant http://www.rawplanet.co.nz/ kapiti coast we have a little place you might like to add to your list

Anyone for a helping of Christmas Turkey?

Photo from Thinkstock...thank you


I was listening to a Radio program recently & the compere read out the most amazing little story about "Turkey for Dinner".........I wish I could remember even 1/2 of how cleverly the story was told but it went something like this.

"I met with my Turkey friend a week or so ago & shared with him my plans for Christmas. I explained to him that his future was in my sights & that I wouldn't be feeding him any more as I had plans to place him on my table as a great celebration for Christmas; Turkey listened very carefully trying to gage what this would really mean for him & if it would affect his life. Possibly the celebration seemed a great idea but attending without his clothing of feathers did bring a feeling of anxiety!
Turkey suggested that he & I go for a walk along the beach as he thought he needed to know more about this proposed celebration, & he also wanted to share with me his own ideas of how he viewed his future. We both walked arm in arm down along the beach allowing the waves to gently tickle our toes, we took in the beautiful fresh sea air & watched the sun slowly go down in the West. Life was good, nature so perfect & the bond between friends grew even deeper with every step....we listened to one another & could relate in a way that had never been considered, after all my previous thoughts had been that a turkey wouldn't really think or even feel anything about anything ! I was blown away as Turkey talked from the heart about how he saw his life & what he would like to change, the plans he envisioned for himself & what he was passionate about......certainly turkey dinner wasn't mentioned! He seemed so grateful to be able to share these thoughts & dreams with me & that I was willing to listen.
The sun had set by this time & I was feeling extremely uncomfortable about my own plans of eating him for Christmas Dinner.....in fact, could I now go through with these plans knowing him better than I had considered possible, even after a short stroll along the beach!

What do you think was the outcome of this story & is Turkey now happily grazing the fields & watching over the farm with his plans unfolding as he envisioned?"
I  love this story as it tells me so much about life & my relationships with everyone & everything, & how I view these relationships & interact with them......Food for Thought!

(with apologies to the unknown author who told this story far more eloquently!)

Egg Substitutes

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I believe many thoughts are circulating on the use of eggs in our diet, & it is always easy to find support for whatever viewpoint we seek to justify to ourselves. Cage Free, organic, free range are all labels we are familiar with, those soothing 'feel good" words supporting our purchases. But do we ask the hard question.....what happens to low or poor producing hens, how long do free range hens actually stay in this environment, what is their used by date before the next port of call becomes their destiny...chicken sausages or whatever........looking towards a vegan diet brings up these issues & for myself it has been one of my stumbling blocks, as egg replacement powder just doesn't do it for me!
Here are a few tips I have been working on & may be helpful if you are researching this subject.
Depending on its role, you can use appropriate substitutes for eggs without compromising (to a large extent) on the taste. To my knowledge, the various roles of an egg (and the appropriate substitutions) are:

1. To act as a binder (Coagulate)
The egg proteins act as a binder by holding the ingredients together (or as they say “coagulating”) while cooking or baking. When they are beaten/ heated, they change the liquid mixture to a solid state. They help in preventing crumbling and provide structure for foods.
Examples:
Nutloaves casseroles, burgers, breads etc
Substitutes:
-In such cases, to substitute eggs you would need an ingredient that plays the same role. Like mashed potatoes, cooked rice, bread crumbs, cooked pasta, oatmeal, flax or chia
seeds, commercial egg replacement products, Tahini, nut butters, silken tofu, tomato paste, arrowroot powder etc. -In cases of Sweet based goodies (like biscuits or pancakes), you can use fruits like Banana, applesauce, Xanthan Gum, agar agar (a non vegetarian equivalent like Gelatin),  cornstarch to perform the binding function. Keep in mind that using fruits can alter both the density and taste of the finished product. I have even seen mashed pumpkin used with great success.
-In case of Baked Goods, you can use flax or chia seed (1 tbsp ground flax or chia seed with 3 tbsp hot water, whisked and set aside until thick and sticky). But if it’s also acting as a leavening agent along with binding then add in additional ¼ tsp baking powder.

2. To act as a leavening agent
Beaten eggs are a leavening agent as they incorporate air into the batter, which will expand in the oven and cause the cake to rise. Some cakes use beaten eggs as their only source of leavening.
Examples:
cakes, cupcakes, soufflés etc
Substitutes:
Baking powder (plus extra oil), Vinegar, Baking soda (plus lemon juice/orange juice),  all play an equivalent role as leavening

3. To provide moisture and texture (Emulsify).
Eggs have emulsification properties, which in plain English would mean something that binds things together which naturally won’t come together or mix. Like say- Oil and Vinegar. Egg yolks allow fats to stay dispersed in water and water to stay dispersed in fats which in turn promote thickening and product stability. So this property gives the baked goodies that smooth and creamy texture along with providing it moisture.
Examples:
Mayonnaise (emulsifier) and, biscuits, muffins & breads(to provide moisture)
Substitutes:
Turns out that there is lecithin in Tofu as well which acts as an emulsifier when the oil is added slowly, which is perhaps why you will see that Tofu is sometimes used to make Vegan Mayonnaise.
For additional moisture, try using fruit or fruit puree like banana, applesauce, pumpkin puree, apple butter etc

4. To provide color
The cartenoids present in the eggs are responsible for the color it provides to foods. This is found in Egg yolks (the yellow part), that give crusts that beautiful golden brown color.
Examples:
Scrambled Eggs, egg wash, coating for frying etc.
Substitutes:
As for cases like scrambled egg, they can be replaced with Tofu with a pinch of Turmeric. The softness of tofu mimics the creaminess of eggs and the turmeric gives it that beautiful golden color to ape the yellow of eggs. Tofu, as we all know, is a protein powerhouse too.
When it comes to using egg coatings for frying, use a mix of all purpose flour + water to form a paste and then apply that as a coating instead of beaten eggs. Instead of all purpose flour, you can also use Chickpea Flour (Besan) to do the same.
For Glazing on pies, breads etc, try using some melted vegan spread with perhaps some almond milk to glace, it works fairly well.

5. For extra Volume and Lightness
Egg Whites when beaten provide extra volume and air thereby giving lightness to the finished product.
Examples:
Omelets, cakes etc
Substitutes:
One way to do this, that works is creaming the vegan spread and sugar in the beginning of the cake making process for a long time, until it becomes very light and fluffy. Also, by simply folding the ingredients instead of beating, helps to provide lightness to the baked goods. This is because, both the creaming and folding process helps to incorporate more air into the batter. Of course this is not applicable in the case of  Sponge cakes where eggs form the basis of such cakes & where a satisfactory substitute is unrealistic!
All said and done, keep in mind that if a recipe for baked goods calls for three or more eggs per batch (with a typical “batch” consisting of 36 cookies, one pan of brownies, one loaf of bread, or in one cake), then, more often than not, egg substitutes do not work. Baked Goods and other popular desserts with relatively high egg content do not turn out well in egg-free cooking. In these situations, it is usually best to make something else !

Dehydrators

This article was written by Karen Knowler sometime ago & I am passing it onto you as I feel it covers the subject of Dehydrators very well. I personally use them occasionally & find them wonderful to dry excess fruit, tomatoes etc if there is a glut of produce in the veggie patch; I also like to wash my almonds & nuts & dehydrate them before storing them in the refrigerator, they taste amazing when you do this & a special treat is to mix some Tamari with a mixed bowl of nuts & seeds with garlic & onion salt; & dehydrate for a sprinkle on salads etc.....YUM!  Crackers are another thing I love to make in my dehydrator. Lots of people use them to gently warm their meals especially in Winter & of course there are any number of uses for having one in your kitchen........when used correctly most of the nutritional value of the food is retained which is the complete opposite of using a microwave where I believe, most is destroyed!

Karen writes, thank you Karen .

When people first “go raw”, they often very quickly become curious about whether to buy a dehydrator, and when you think of the many possibilities they offer of creating raw alternatives to cooked foods, a dehydrator does seem to be an indispensable piece of equipment in a raw kitchen.

There are mixed feelings among raw fooders about dehydrators. Some feel that dehydrating is too close to cooking for the foods to be truly “alive”, while others say that they could never have switched to or stayed on a raw diet without it.

I’ll share my own thoughts with you in a moment. First, let’s take a look at what a dehydrator is and what it does.

Dehydrators are designed to remove the water from food by heating it very gently to evaporate the moisture within it, thus preserving it (as with fruits), making flavours more concentrated, or for making the food crunchy or crispy, depending how long it has been dehydrated.

Most dehydrators have heat settings ranging from about 95°F to well in excess of the 118°F at which enzymes are killed. As enzymes are the “life force” of food, we obviously don’t want to heat anything above that temperature, as technically we would be cooking them. Raw fooders simply ignore the higher heat settings and keep the temperature to around 110-120°F. This is because the outside temperature is always slightly higher than the temperature inside the food, so having the temperature even as high as 125°F on the dial means that the food itself is below the all-important temperature of 118°F. It’s also important to know that if a dehydrator temperature is set too low, the food can begin to rot or ferment before it has dried, because it isn’t drying quickly enough.

The Excalibur company is the largest dehydrator company in the world. They also manufacture “Paraflexx” sheets, which are thin plastic-looking sheets made from Teflon but which are perfectly safe to use. These cover the clear mesh grid on the trays so that runny or heavy foods can dry without falling through the mesh or sticking to it, which would otherwise result in some complicated and fiddly washing-up! I usually recommend that people order Paraflexx sheets when buying their dehydrator as it saves a fortune on greaseproof paper, and it’s likely that they will be put to use very early in the experimenting stages.

For a long time the Excalibur was your only choice but now there is an alternative in the form of the Sedona Dehydrator made by Tribest. Unlike the Excalibur which is offered in a five-tray or a nine-tray model, the Sedona comes as a nine-tray model only. It’s an elegant looking piece of equipment and has a modern all-digital control, a glass door that opens like a small oven and two fans; it looks great and is also very quiet as it works away dehydrating. This is the one that I now use.

At the cheaper end of the market there are smaller circular models. They do the job well, but are really only suitable for those who dehydrate sporadically, just for themselves or in smaller amounts, as the drying area is a lot smaller and typically there are fewer trays. Paraflexx sheets are not available for these dehydrators as they are made specifically for the Excalibur models, but some people purchase them individually and cut them to fit, taking some extra off around the edges to let the heat come through properly.

Now back to the question: do you need a dehydrator? Well, my own feelings have changed over the years. At first I never used one, but later I found that I was looking for more variety in my diet and found it invaluable for keeping friends and family happy, and generally being more open to the diversity a raw food diet can offer. Eventually I upgraded from a 5-tray Excalibur to the 9-tray model because of the amount of use it was getting. Today I have a shiny new Sedona model in my kitchen, which I have to say I love. In winter time we tend to be looking for heavier foods like pizza, lasagne, crackers and cookies.

From speaking to many hundreds of people about how a dehydrator has helped them, I would say that this is one of the best investments you can make if you’re aiming for an all-raw or even healthier live food diet long-term.

Chips....French Fries...Who doesn't love them!

 French Fries ...Chips, call them what you will, but I think the whole planet loves them...Just ask McDonalds! I came across this recipe on the Internet recently & I thought some of you might like to try these little numbers......perhaps not a fair imitation of "the real thing" but still pretty yummy & a recipe your children might enjoy for a change.

Fries

4 kohlrabis
1/2 cups cold pressed olive or hemp seed oil
2 teaspoons cumin
1 teaspoon sea salt
Cut the kohlrabis like french fries (julienne). You can do this with a knife, but it's easiest with a mandoline. Put the kohlrabis in a bowl.
Put the oil, cumin and salt in a bowl. Mix. Pour over the fries. Let sit for at least 10 min. Then drain and scoop onto some paper towels (to take off excess oil).

A kohlrabi is a cabbage of a variety with an edible turnip like swollen stem. It's a crossing between wild cabbage and white beet. It's white and pretty sweet. You can find Kohlrabi in many fruit & veggie outlets these days, but they often go unnoticed; strange looking veggies tend to be avoided by many shoppers as they have no idea how to use them. If you can't find these, they are part of the turnip family & turnips are cheap & have been used for generations as a staple to bulk up recipes.

Tomato Sauce for dipping!

3 tomatoes
3 pieces sun dried tomatoes
5 dates (or 1/2 teaspoon stevia and 4 more sun dried tomatoes)
1 squeeze lemon juice
1/2 cup pure water
Put all ingredients in a blender. On the bottom of the blender the water, lemon juice and tomatoes, on top the dried tomatoes and dates. Blend well. This will be easier if you leave the sun dried tomatoes sit in water for a few hours.

This might be a winner snack in your family, so perhaps you might like to give them a try.

A Healthy Snack with Pumpkin

A Healthy Snack is always a useful thing to have stored away in your cupboard for those times when one gets the munchies; it saves a multitude of other options, usually sugar laden carbs which do little for the emotional  morale at such a time. I think I have shared a very similar recipe with you before  to the one below, except it uses Tamari sprinkled over nuts of choice, sunflower & pumpkin seeds. I often make this, as not only is it a great snack but lovely to sprinkle over salads. This new recipe has a slight twist with the addition of pumpkin & rolled oats.




   

Pumpkin Spice Mix

After you've whipped up this treat from Brittany at Eating Bird Food, with a few of my own additions, just know that it makes a great snack. Thank You Brittany.


Ingredients

• 1/4 cup Sweetener of choice ( dates or figs can be a healthy substitute)
• 2 teaspoons ground cinnamon
• 2 teaspoons paprika
• 1 teaspoon mixed spice
• 1 cup almonds
• 1 cup rolled oats
• 1 cup pecan halves
• 1 cup roasted pepitas ( pumpkin seeds)
• 1 cup walnut halves
• 1/4 cup pumpkin puree
• 2 tablespoons all-natural apple juice
• 2/3 cup dried cranberries
• 2/3 cup raisins

Directions
Mix Sweetener of choice, cinnamon, paprika, and mixed spice in small bowl. Set aside.
Place almonds, oats, pecans, pepitas, and walnuts in large bowl. Mix together pumpkin puree and apple juice; pour over nut mixture and toss until nuts are evenly coated. Sprinkle with spice mixture, tossing to coat well. Spread evenly on two baking pans.
Place in a hydrator for 12+ hours until dry & crispy. Cool completely. Stir in cranberries and raisins. If you do not have a dehydrator you can pop the mixture in the oven for 30 mins, stirring half way through. Test to make sure it is dry before cooling. Store in airtight container.

Rainbows are a Girl's Best Friend!

I was thinking of Rainbows this morning.......so long since we have had a really good rain storm with the gutters bubbling over, but there are Rainbows about..Yes I drove through a really big one only a few days ago, & I felt like that little girl experiencing fairy land for the first time & creating a wish or wondering where the pot of gold was hidden!
Now talking about Rainbows.......Nature abounds in them & this brings me to our food selection.
Greens, greens, "eat your greens" rings in my ears from childhood, although after being boiled to within an inch of their life, the greens became browns! It certainly didn't encourage me to devour my greens........ and what about all the oranges, yellows,reds,purples & blues?

Eating a Rainbow of colour does not apply to adding a handful of M&M'S to the plate! I am talking about living plants,..... veggies & fruit. Does our diet fall into the beige category with porridge or cereal for breakfast with croissants, a sandwich or soup for lunch & pasta for dinner? Pretty bland, eh? It's the tiny compounds that create the colour in fruit & veggies that is so awesome, this is where the magic happens & what contributes to a healthy diet. Plants use colours as their protective mechanisms, their security blanket for the sun & pests, but also to attract birds & insects for pollination & seed dispersal. Those colours are the sources of powerful phytonutrients or photochemicals which amongst other things, when consumed, stimulate enzymes that help the body eliminate toxins & boost the immune system. These protective mechanisms of plants, are powerful defenders of our health so you can see why, even with this very simple explanation, that a bland, beige diet is far from ideal.
There is such a variety of colour to choose from, green, yellow, orange, red, purple, blue & white, all representing different families of natural healing chemicals. In Nature plant foods come in a painter's palette of colour. May I gently suggest that next time you go shopping, that you think "Rainbow" into your shopping basket & see just what an array of colour you can find for your weekly meals. It can be fun to try new veggies or fruits & if you don't know what to do with them, Google .......& up comes numerous ideas, even recipes. Eating the Rainbow is simple & is an important step in increasing Raw life giving foods into your diet. Just including one fruit & 3-4 veggies in each of your meals will make a massive difference as to how quickly you bounce out of bed each day!
Shop & cook with colour, pack colour into your refrigorator & onto your plate & watch the magic happen!

Protein for Vegans

Nuts, seeds, grains, and beans are nutritional powerhouses. However, the natural agents that protect them from early germination can wreak havoc in our digestive system. Soaking and sprouting replicates germination, which activates and multiplies nutrients (particularly Vitamins A, B, and C),



It's truly amazing how the old question of " what about my protein" comes up every time someone hears about me eating vegetarian & vegan food. We all seem to have been brought up to believe that Meat & Dairy are the superior forms of protein & we can't live without consuming these products!
It is medically considered for ideal health that a female requires between 45 & 50 grams per day & a male 45 to 65 grams, perhaps a little more if the female is breast feeding.
Protein comes in so many forms, particularly leafy greens, & sprouted nuts, seeds, grains & beans.
Sesame seeds, pumpkin seeds, sunflower seeds, chia seeds, flax & hemp seeds just to name a few, almonds, walnuts, hazelnuts, macadamia nuts, cashews, peanuts along with chorella & spirulina, sprouted quinoa, mung beans, alfalfa & broccoli sprouts, lentils, chickpeas, avocado.....the list goes on & on......so plenty of choice.
What many of us don't realise is that our bodies recycle approximately 80% of our protein, & cooked protein is denatured & largely unusable by our bodies; this would suggest that we actually need far less protein than is taught by conventional dietetics. 35 grams of bee pollen actually satisfies a man's protein requirements for a whole day & it contains more protein per gram than meat or fish....pretty interesting, eh?

Just as an example here are a few foods to consider, so you can see that over a day you have more than sufficient protein without even trying!! Oats, smoothies, salads with nut dressings, soups, wraps & lots of greens in stir fries with sprouted grains, lightly steamed veggie dishes with a protein yummy sauce with a salad etc all make for a very balanced protein enriched diet.

Avocado  4 grams
Greens 2-4 grams per cup
1 cup of sprouted lentils 49 grams
1 cup broad beans  39 grams
1 cup chick peas 38 grams
1 cup pumpkin seeds, sunflower seeds, almonds etc about 30 grams on average
1 cup oats  26 grams

What Is Sprouting?

Seeds sprout after a few days in a warm, moist setting. It usually takes 3 to 7 days, depending upon the conditions and kind of seeds being used.

Continue reading below...

You've probably heard of bean sprouts. But many foods can be sprouted, including:

• Grains, such as barley, wheat, and spelt
• Legumes, such as lentils, peas, and pinto, kidney, and lima beans
• Radish and broccoli seeds

Some people also sprout nuts, including almonds, cashews, walnuts, and peanuts. Just soaking nuts for several hours or overnight makes for a very healthy choice.

Sprouting Chemistry

The sprouting process may make it easier for a body to absorb nutrients including iron, zinc, and vitamin C.

Digestion Benefit

Sprouting breaks down a seed. That means less work for your digestive system.

Sprouted foods are particularly beneficial for someone with a sensitive tummy,"  "For people with problems digesting certain foods, sprouted nuts & grains are usually better for them, and they are less allergic for people with grain protein sensitivities."

Deliciously Raw, Mustard.....

There is nothing like a homemade Sweet & Spicy Mustard.  When I make this recipe I usually make a double batch; mustards can pack a punch, so they may not be for the fainthearted.  

This recipe is so simple and inexpensive to make that I don’t think I will ever purchase mustard again.There are many  recipes that include mustard in dressings, on potato salad, veggie burgers & so forth so I encourage you to make a batch and keep it in your fridge. It will last 2-3 months depending on the household!


My husband has always loved mustard & I have been thinking that this should be very easy to make....and so it is......
When the time comes to purchasing the seeds you will find that they come in yellow/white, brown and black… though personally I have yet to find the black ones.There is a difference in flavor, black seeds are sharp in flavor and have a nutty aftertaste.The brown are sweeter and milder than the black and the yellow/white  seeds are very subtle in flavor. The rule of thumb is that the smaller and darker the seed is.. the hotter it will be.

 If you are new to using these seeds, they don’t have any smell or taste UNTIL… they are cracked and exposed to cold water.  This is when an enzyme is released and then mustard mayhem starts.  It takes all of ten minutes for the seeds to reach their optimum flavor.The secret to making a good mustard is to activate the seeds, then neutralize them with an acid, such as lemon juice or vinegar.   Now come on… that is quite fascinating if you ask me.

Ingredients: about 2 cups

• 3/4 cup mustard seeds, (single or mixed colors to taste) soaked in 1 cup water for 24hrs
• 1/2 cup lemon juice or Apple Cider Vinegar
• 5 Medjool dates, pitted ( could also use maple syrup or agave)
• 2 Tbsp Tamari 
• Some fresh herbs of choice & a dash of tumeric ( optional)

Preparation:

1. Soak the mustard seeds in the water for 4-8 hours.  Do not drain off any water, there shouldn’t be any due to the seeds soaking it up.
2. Place the soaked seeds, lemon juice, dates, and tamari in the blender and blend to form a smooth paste.  You can blend it smooth or leave bits of seeds nice and visible.  I used the Vitamix blender and blended for 10 seconds on high.
3. Some finely chopped fresh herbs can also be folded in at this point eg thyme rosemary
4. Store in a glass jar in the fridge for up to 2 months.

Some more Thoughts:

• If you plan on making a double batch, do it one batch at a time, as it can be a bit taxing on your blender. I like a mix of brown & golden seeds.
• Try to purchase organic mustard seeds if possible.  Mustard powder and mustard seeds should be kept in a tightly sealed container in a cool, dark and dry place.Prepared mustard should be refrigerated.
• Mustard seeds are a very good source of selenium and omega-3 fatty acids.  They are also a good source of phosphorus, magnesium, manganese, dietary fiber, iron, calcium, protein, niacin and zinc.

Salad Dressing Recipe Template

I was recently treated to a beautiful spread of Vegan Food daily during a trip away to Barrington Tops;  my husband & I attended a group gathering there run by Jesus & Mary & it was such a treat to have such delicious Vegan food for the entire 9 days....not often so readily available when travelling away, so a Big Thank You to Mary for organising this for everyone.
Naturally an array of fresh salads accompanied our main meal each day &  it reminded me of all the infinite salad dressings just waiting to be created it our kitchens, & how easy it can be once you have a template. This can change the flavors of salads & live foods every day of the week so it is well worth experimenting & bringing out your creative side.

These Pictures are from the Internet...I keep promising myself I will photograph my own next time!



It only takes a matter of minutes to make your own dressing & this way it is easy to keep an eye on your ingredients. Just run your eye down the list of chemical lab produced products in a bottle of Supermarket Dressing & I guarantee many of the 15-20 ingredients will even be evasive on an Internet search...Whow!

I encourage you to step out of your comfort zone and try making a few dressings of your own.You just    might surprise yourself! Trust me, you are listening to someone who grew up on boiled homemade              mayonaise, & that was the only choice but at least it was a reasonably healthy concoction & Mum didn't        head to the Dressing Isle with its sugar laden options ....                                                                                                        

Below you will find the 5 ingredients broken down into 5 categories, along with a few examples to help you get your thought process moving.

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Groups A, B, & C are the main ingredients. D & E are items added depending on mood or salad.

(A) Oils/Fats – Olive oil, Hemp & Flax oil, Coconut oil, Nut butters, Tahini, Sesame seeds, Sunflower seeds, Pumpkins seeds, Pinenuts, Almonds, Cashews, Macadamia nuts, Avocado
(B)  Salts – Celtic Sea salt, Crystal salts, Nama Shoyu, Miso, Sea vegetables
(C)  Acids – Lemon, Lime, Orange, Grapefruit, Tomato, Sauerkraut, Apple Cider Vinegar
(D)  Sweets – Dates, Figs, Dried Fruit, Honey, Orange, Berries, Papaya, Mangos
(E)  Aromatics – Herbs & Spices – Garlic, Ginger, Onion, Chili, Peppers, Cayenne, Basil, Oregano, Thyme, Dill, Mint, Curry, Sun Dried tomatoes

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Extra ingredients but not limited to:

• chopped shallots, scallions, or sweet onion
• minced garlic
• grated ginger (nice in lime-based dressing on simple green salad with nectarines)
• chopped fresh herbs like chives, chervil, mint, and/or parsley (mint is especially nice with citrus)
• a tablespoon of whole grain mustard
• a tablespoon of flaked nutritional yeast (adds a cheesy flavor)

Tips:

1. Add water when possible to most dressings to allow for the use of less oil.  Personally, I love using avocados in place of an oil.  The calories and fat grams will lower if you are looking for a lower calorie alternative.  If you use avocados, make sure to add them as the last ingredient.   If you over blend them it can affect the flavor and texture.
2. Always add the acids (C) last because that will make the dressings thicker and creamier.
3. Using a blender will help you achieve a creamier dressing but if you don’t have access to one a mason jar will work.  Just add your ingredients, put the lid on and shake away.
4. Creamy dressings will stick to the greens in your salad better and prevent a puddle in the bottom of your dish.
5. Soaking nuts that you may use in your dressings is beneficial for a couple of reasons.  One being that soaking most nuts releases the enzyme inhibitors making them easier to digest and also soaking the nuts will help to soften them a bit for blending purposes.  This will help to avoid a gritty dressing.
6. The addition of a little mustard helps bind oil and vinegar together, making for a more stable emulsion.
7. The ratio for a vinaigrette is typically 3 parts oil to 1 part vinegar or lemon juice, etc..
8. Make a quick avocado dressing by combining half an avocado with a cup of vinaigrette in a blender or food processor. Process until smooth.

Dressing your salads:

1. Leafy salads should always be dressed at the last possible minute.
2. I can’t emphasize enough the importance of thoroughly drying all salad ingredients before dressing them.  The best dressing in the world can’t save a salad if the greens haven’t been thoroughly dried. Invest in a salad spinner, it is essential kitchen equipment.
3. Bold greens such as peppery arugula or bitter chicory with an equally assertive dressing; e.g. balsamic vinaigrette.
4. Tender, mild lettuces — butter or Bibb lettuces or baby greens, for instance — are best treated with more delicacy. Lemon juice or a mild vinegar such as white wine, champagne or rice wine are most appropriate.
5. Romaine and other crisp, mildly flavored lettuces have an affinity for creamy dressings. Similarly, stronger flavored, fleshier greens beg for a more generous hand with the dressing; greens more delicate in flavor and substance are better when lightly dressed.
6. When purchasing your greens a heavier head indicates freshness, also look for crisp leaves.  There shouldn’t be any bruising or browning on the leaves.  Look at the base of the greens,  there shouldn’t be much browning, if there is, it means that it has been sitting around longer after harvesting.

A word on reducing oils:

• Olive oil is a classic, but it might not be the flavor you’re looking for. Avocado oil is another smooth, richly flavored option, but I think my favorite is possibly Macadamia oil although there are numerous others you may prefer. Changing them regularly rather than always using the same one is a good idea.
• Walnut oil (or another nut oil) is a nicely flavored option.
• Seed oils like hemp, flaxseed, or grapeseed oil are delicious choices.
• When reducing oils in your dressing to cut calories adding chutney or  mustard, which will add flavor and help to emulsify the other ingredients.  Choose strong flavored oils such as toasted sesame, walnut or peppery extra virgin olive oil that, even when used sparingly, contribute a lot of flavor to dressings.  Treat yourself to premium vinegars such as aged balsamic vinegar, which is concentrated and low acid. You’ll be able to get by with less (or even no) oil if the vinegar you use isn’t too puckering.  Find your light dressing too tart? Add a pinch of sweetener to offset the acidity of the vinegar.
• Carotenoids, found in salad leaves, are best absorbed when eaten with a little oil. Try adding delicious oil-based dressings, or even an avocado with its healthy monounsaturated fats, to maximize their availability

Template Examples:
Here are some examples of combinations that can be made but don’t limit yourself to just these.  Dressings are best made in a blender, but can be whisked if you do not have one.

• Basic Tahini – Water, Tahini, Nama Shoyu, Lemon juice, Garlic (this goes well when served on baby spinach and an onion salad)
• Spicy Thai – Olive oil, Almond butter, Nama shoyu, lime juice, honey, ginger, garlic and thai pepper (this is yum served on cabbage, bok choy, raisins, coconut and scallions)
• Date dressing – Water, olive oil, miso, lemon juice, dates and garlic (lovely on a mixture of baby greens)
• Creamy Italian – Water, macadamia nuts, celtic salt, apple cider vinegar, garlic, basil and oregano
• Tropical Vinagrette – Flax oil, celtic salt, apple cider vinegar, mangos, papaya, mint and garlic
• Sun Dried Dream – Cashews, celtic salt, grapefruit juice, apple cider vinegar and sun-dried tomatoes
• Ageless – Water, sesame seeds, miso, sauerkraut, garlic
• Avo Dressing Avocado, celtic salt and lemon juice
• Curry Cream – Tahini, celtic salt, orange juice, ginger and curry

I don't know about you, but I love olives .........

Olives & Olive Oil has long been recognised for the great health benefits that this wonderful fruit offers; olive oil is a good source of healthy fat when consumed in small quantities regularly & is particularly beneficial for heart health.
Black olives make a tasty addition to a salad or pizza, can be used as an addition to any bread mix or tomato recipe or as nice hors d'oeuvres at a party. Olives can in fact be found in numerous dishes adding a little something to any home meal. Black olives have more than a distinctive flavor to offer; these small fruits are packed full of nutrients and are a recognised staple in many Countries, particularly around the Mediterranean.










A delicious way to enjoy a Raw Olive Dish is to make an Olive Tapenade which can be spread over crackers for a Yummy snack.
Mix together 1 cup olives, 1/4 cup softened sundried tomatoes, 1 tablespoon of capers, 1 clove crushed garlic, 1 tablespoon chopped basil, a pinch of marjoram, oregano & rosemary & salt & pepper to taste.
ENJOY!




Matthew Wilson has written this history in part of the Olive Tree & I thought you might be interested in what he has to say. Thank you Matthew.

There is a deep and diverse mythology surrounding ‘the first of all trees’

'The Olive Orchard’ (1889) by Vincent Van Gogh

The wild olive (Olea europaea) has been around for at least 50,000 years, and there are groves of wild trees from Anatolia through the Aegean and Mediterranean. The Roman agricultural writer and theorist Lucius Junius Moderatus Columella (AD4-c.AD70) described the olive tree as “Olea prima omnium arborum est” (the olive is the first of all trees) in his agricultural treatise De Re Rustica. By the time of his observation, the olive had been in commercial cultivation for several thousand years. Archaeologists have excavated olive pits at sites that are 8,000 years old. The first evidence of olive oil production was found at a 6,000-year-old site at Carmel in Israel.

Olive tree pruners in Italy, 1894

The exact origins of the domesticated olive, which has noticeably larger and juicier fruit than its wild ancestors, has long been the source of scientific debate. The general consensus for many years was that they were probably first cultivated in the Levant region. Recent analysis by the National Centre for Scientific Research in France has narrowed the origins even further.

The olive was one of three trees (the others being the cypress and cedar) that sprang from seeds from the Tree of Knowledge

The research team took samples from 1,263 wild olives and 534 cultivated plants from across the Mediterranean, and studied the genetic material from the chloroplast (the structures where photosynthesis happens). Chloroplast DNA is passed on to descendent trees, so the team were able to track variations in the lineage of trees, pinning down the change from the bitter, small and hard wild olive fruit to larger oil-rich olives to Anatolia and the borderland between Turkey and Syria. From there, domesticated olive varieties were developed further in three key geographical areas – either side of the Strait of Gibraltar, the near east and the area around the Aegean.

Detail of Noah on mosaic at St Mark’s in Venice

The economic and cultural importance of olives has ensured that the mythology surrounding the tree is deep, varied and entirely without regard for social or religious boundaries. Reportedly the olive was one of three trees (the others being the cypress and cedar) that sprang from seeds from the Tree of Knowledge sown by Adam’s son. An olive branch in the beak of a dove marked the end of the biblical flood, and has for centuries been a symbol of peace.
There are depictions of olive oil production in ancient Egyptian art, and a tool for pressing oil found among grave goods. Tutankhamun wore a crown woven with olive leaves, and Ramses III presented olive branches to Ra, the sun god, as a symbol of enlightenment.

A Greek amphora depicting an olive harvest in the 6th century BC

The olive reached its mythological zenith during the time of the ancient Greeks. Zeus offered Athena the guardianship of the city of Atikka in return for the gift of a grafted olive tree, which he deemed more valuable than Poseidon’s offering of a powerful war horse.
Athena’s tree was reputedly planted in the Acropolis but was burnt to the ground during the Persian invasion of 480BC. The blackened tree was abandoned to the smouldering ruins but began to produce new shoots, from which, legend has it, every olive in Greece is propagated. Such a high value was placed on the olive that the Constitution of Athens was amended during the time of Solon (638BC-558BC) to include a law covering the cutting of olive trees. Regardless of whether the tree was on public land or in private ownership, a guilty verdict meant the death penalty for the culprit.

Harvested olives in Greece

As much as Solon’s law was recognition of the religious and cultural significance of the olive tree, it would have surely been aimed also at protecting the economic advantage gained from a vibrant olive oil industry. The Cretans and Phoenicians were the great oil salesmen of their day, trading throughout the Mediterranean. By the time of the Romans, olive oil production was codified and classified into 10 different grades. As ever, the slaves had the worst of it – their oil, known as “cibbarim”, was made from diseased fruit.
Olives became global plants from the mid-1600s, firstly as introductions to Latin America, then from the late 18th century to California, China and Japan.

Olive tree in a commercial grove 

The appreciation of the olive as an ornamental plant is more recent. Its silvery grey foliage is handsome but unremarkable – though it can be cut to a variety of topiary shapes. Flowers are inconspicuous, fruit never guaranteed in cooler climes. Drought tolerance makes them suitable for locations where heat and light exposure pose problems, such as roof terraces. Smaller plants can be arranged and clipped into hedges, creating a drought-proof alternative to buxus.

In the medieval town of Pollensa there is an olive tree that seems to be clinging on to life by divine providence alone

The real interest and aesthetic value lies, however, in the trunks of old trees. The combination of a hard life and repeated pruning (aimed at maintaining a manageable crown for easier harvesting) results in trunks that are squat, contorted and fissured, their history worn in craggy glory. There are notable examples throughout the Mediterranean and beyond.

Even as far north as Britain there are elderly olives to be admired. The largest is at Chelsea Physic Garden on the Embankment in London. Great uncertainty exists over the age of this tree (it is certainly more than 100 years old) but, remarkably, it often produces viable fruit in the comparatively balmy microclimate of the garden. Enough, in a good year, to make one whole jam jar full of oil.
The large, aged olive trees that can now be obtained at nurseries and garden centres are often a consequence of commercial imperative. As soon as the productivity of an individual tree declines, its number is up. In the past, trees would often be cut down and burnt but now the emergence of a market hungry for old trees with character has offered them a reprieve. A naturally shallow root system makes them relatively easy to lift and transport too. So a tree born on a Greek hillside in the years before the Battle of Hastings could conceivably end its days actually in Hastings.