Wholesome Child : Wholesome Child full
251 251 step 7: rethink dairy 251 250 INGREDIENTS 4 eggs 1 tbs milk or cream of choice 1/2 cup (40g) yellow cheese, low sodium or sheep milk cheese 1 tsp chia seeds 1 tbs fresh parsley, finely chopped sea salt and pepper, to taste 1 tbs extra virgin olive oil or coconut oil 1/2 brown onion, finely diced 1 garlic clove, finely diced 1 cup (250g) leftover vegetables, finely diced (cauliflower, carrot, broccoli, sweet potato, peas, green beans) INGREDIENTS DOUGH: 2 cups (280g) wholemeal spelt flour 1 cup (260g) natural Greek yoghurt or coconut yoghurt 1 tsp baking powder 1/4 tsp baking soda pinch sea salt FILLING OPTIONS PESTO AND CHEESE: 1/2 cup (125ml) Basil & Pine Nut Pesto (see page 191) 1/3 cup (55g) mozzarella cheese, diced TUNA AND GOAT'S CHEESE: 3/4 cup (105g) goat's cheese 1/4 cup (95g) canned tuna 1 tbs fresh dill, chopped juice of 1/2 lemon 2 tbs kalamata olives, pitted and finely chopped sea salt and pepper, to taste PIZZA: 1/2 cup (125ml) Homemade Tomato Sauce (see page 283) 1/3 cup (30g) grated cheese (mozzarella/ gouda/cheddar) 1/4 cup (50g) kalamata olives, pitted and diced 1 tbs fresh basil, finely chopped PROVENCALE: 1/2 cup (75g) sundried tomatoes, diced 1/2 cup (75g) sheep or goat feta, crumbled 1 garlic clove, crushed 1/4 cup (50g) kalamata olives, pitted and diced 1/2 tsp dried oregano EQUIPMENT high-speed food processor INSTRUCTIONS In a bowl, combine eggs, milk, cheese, chia seeds, parsley and salt and pepper. Whisk until well combined. Heat oil in a large frying pan over medium heat. Add onion and sauté for 2-3 mins or until soft. Add garlic and sauté for another 1-2 mins. Add vegetables and cook for 2-3 mins. Pour egg mixture in pan with vegetables, swirling the egg around the pan. Reduce the heat to low and cook, without stirring for 1-2 mins. Turn off the heat, cover with a lid and leave for 3-5 mins, or until egg is cooked through. Cut into 4 triangles and serve with homemade bread (see page 283). Serving and storing leftovers: Serve immediately or store in the fridge for up to 4 days. Does not freeze well. INSTRUCTIONS Preheat oven to 180̊C and line a baking tray with baking paper. Place all dough ingredients into a food processor and process until smooth. Remove the dough, shape it into a ball and place between two sheets of baking paper and roll it into a rectangle shape about 0.5-1cm thick. If dough seems too sticky, lightly flour the baking paper and sprinkle some flour on top of the dough before rolling out. Remove the top sheet. For the pesto filling, simply spread pesto onto the dough, leaving out 1cm on the longer sides and sprinkle with cheese. For the tuna filling, place all ingredients in a blender and blend until desired consistency (you can also just mix the ingredients together without a blender if you prefer more texture). Then spread onto dough, leaving 1cm on the longer sides. For the pizza filling, spread dough with tomato sauce and sprinkle with cheese, olives and basil. Be careful to leave 1cm on the longer sides. For the provencale filling, place all ingredients in a small bowl and mix to combine. Spread mixture onto the dough, leaving 1cm on the longer sides. Roll dough into a log shape and cut into even slices to make scrolls. Place on the lined baking tray and bake for 20-25 mins. Leave to cool on a wire rack before serving. Serving and storing leftovers: Serve immediately, store in an airtight container in the fridge for up to 3 days or freeze for up to 4 months. Leftover Vegetable Omelette Savoury Scrolls4 Ways Prep time: 10 mins Cooking time: 15 mins Serves: 4 Prep time: 15 mins Cooking time: 20-25 mins Makes: 10 scrolls VEG Vegetarian Gluten Free INGREDIENTS 2 tbs organic, unsalted butter 1/4 cup (30g) arrowroot 2 cups (500ml) almond milk or milk of choice 1/2-1 cup (40-80g) cheddar cheese, grated sea salt, to taste INSTRUCTIONS In a saucepan, melt the butter over medium heat. Add arrowroot and whisk to combine quickly, then add milk, one cup at a time and cook until it thickens, whisking regularly. Stir in grated cheese, season with sea salt and set aside. Use for any kind of bakes or our Tuna, Vegetables & Chia Lasagne (see page 63). Serving and storing leftovers: Serve immediately or store in the fridge for up to 3 days. Bechamel Sauce VEG Vegetarian Gluten Free Wheat Free These scrolls are a big hit in the lunch box or at birthday parties. Prep time: 5 mins Cooking time: 5-10 mins Makes: 21/2 cups of sauce Nut Free Egg Free Egg Free For a dairy-free option, use 2 tbs of coconut oil and omit cheese. Use for non-diary dishes that require bechamel sauce. TIP For a gluten-free version, use 1 1/2 cups buckwheat flour, 1 cup almond meal and 1 tsp psyllium husk powder instead of the 2 cups of spelt flour.