Flannerys Easter Recipe Book 2017

VE IN I T A E R C T E G N! THE KITCHE

OR YOU F S E P I C E R FUN THE KIDS H T I W E K A TO M

2017

E ASTER RECIPES

11 DELICIOUS RECIPES FOR FAMILY AND FRIENDS TO ENJOY THIS EASTER

RECIPES:

H

ow are you feeling as we approach Easter? The start of the year tends to fly by in the blink of an eye and can leave us feeling amazed that it’s already April. If you’ve been flat out since the beginning of the year, Easter can be the perfect chance to slow down, breathe deeply and re-energise your mind and body.

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CAROB BLISS BALLS

With Easter, comes chocolate – and lots of it! The temptation to gorge on chocolate over Easter isn’t easy to overcome, particularly if you’re feeling stressed. Dark, milk, white, raw… what’s your chocolate of choice? Page 12 maps out the differences between common types of chocolate that we all know and love.

Fortunately, it’s possible to do Easter without the sugarinduced headaches and energy crashes. Our healthy hot cross buns, coconut-crusted fish and home-made Easter eggs are just some of our featured recipes to help you get through Easter and come out the other side feeling refreshed and ready to tackle the rest of the year.

Your Easter can be stress-free wherever you choose to spend it, page 6 highlights some of our hot tips on how to relax and rejuvenate over the break. Getting away with the family over Easter is a chance to immerse yourself in our beautiful natural environment and get a healthy dose of peace and quiet. If you’re staying at home over the break, taking time in the kitchen to enjoy the process of creating healthy treats for family and friends is a great way to slow down.

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HEAVENLY HAZELNUT SPREAD

PANA CHOCOLATE GRANOLA W/ NUT MYLK

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HEALTHY HOT CROSS BUNS

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VEGAN CHOCOLATE GANACHE

ALMOND JASMINE RICE PUDDING

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9 RAINBOW SEA SLAW

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HEALTHY EASTER EGGS

THE PERFECT TRAVEL SNACK FOR THE KIDS

We hope you enjoy our Easter recipe book and have a safe and happy break with your loved ones.

Lucy Eva x Flannerys Nutritionist

13 COCONUT CRUSTED FISH

14 ORGANIC BANANA BREAD USING KIALLA SPELT FLOUR

11 DELICIOUS RECIPES FOR FAMILY AND FRIENDS TO ENJOY THIS EASTER

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CAROB BLISS BALLS INGREDIENTS 1 cup prunes 1 cup dates 1 cup raw almonds ½ cup sesame seeds ½ cup pepitas ¼ cup Carob Kitchen Raw Carob Powder 2 tablespoons Carob Kitchen Carob Syrup (or raw honey) Shredded coconut Extra Carob Powder, for dusting

METHOD 1. Mix all ingredients (apart from coconut and extra carob powder) in a food processor and blend to your own consistency.

2. Roll into teaspoon portion balls.

3. Combine shredded coconut and carob powder in a small bowl and roll each ball to coat.

Ready to eat. Store in the fridge.

Recipe by The Carob Kitchen GLUTEN-FREE, VEGAN & REFINED SUGAR FREE Perfect snack to keep the kids going this Easter. Get the kids to help you roll them. A fun thing for all in the kitchen.

PREP 15 MIN

Serves 20

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HEAVENLY HAZELNUT SPREAD Yummy, gooey, chocolate-hazelnutty heaven! Spread this delightful healthy hazelnut goodness on toasted hot cross buns for your hit of paradise.

INGREDIENTS 1 cup Flannerys Own Organic Hazelnuts ½ cup Coconut Milk 1 tbsp Flannerys Own Agave Syrup 1 tbsp Flannerys Own Organic Extra Virgin Coconut Oil ¼ cup Flannerys Own Organic Cacao Powder 2 tbsp Vanilla Extract

METHOD 1. Preheat oven to 180oC. 2. Bake hazelnuts for 10 minutes or until browned. Rub their skins off, then pop into a food processor and blitz until smooth.

3. Add the rest of the ingredients to the processor and blitz until consistent and smooth. Add more coconut milk if the mixture is too thick.

4. Keep refrigerated and enjoy!

VEGAN, GLUTEN-FREE

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PANA CHOCOLATE GRANOLA WITH NUT MYLK GRANOLA INGREDIENTS 45g Sour Cherry & Vanilla Pana Chocolate Bar 10g coconut oil 30g activated almonds 45g filtered water 60g activated buckwheat 10g coconut nectar 10g goji berries 30g coconut flakes 10g activated pepitas

GRANOLA METHOD 1. In a medium size bowl combine coconut flakes, almonds, buckwheat, goji berries and pepitas.

2. Place a little water into a saucepan and place on stove.

3. Put Pana Chocolate Sour Cherry and Vanilla bar and coconut oil into a bowl and place on top of the saucepan to melt. Ensure the mix stays below 42 degrees by inserting a thermometer into the chocolate, stir continuously. Remove from heat when melted.

4. Add filtered water and coconut nectar to the chocolate mixture.

5. Pour over dry ingredients and use your hands to massage to coat.

6. Place on a dehydrator tray lined with a silicon mat or baking paper (see below for oven option).

7. Roughly spread mix out 8. Dehydrate at 40oC or 104oC overnight.

9. Break up pieces and keep in an airtight container until needed.

ASSEMBLY

Place Granola into a bowl and cover with nut milk Garnish with some seasonal berries and top with coconut yoghurt (optional) A great way to have chocolate for breakfast

HOT TIP:

To ensure the product stays “raw” the temperature must not reach

Recipe by Pana Chocolate VEGAN, GLUTEN-FREE, REFINED SUGAR-FREE

over 45 degrees. At Pana Chocolate we have thermometers that are set to beep at 42 degrees to prevent this. We use dehydrators but if you don’t have a dehydrator you can use an oven if it can be set to under 50 degrees. The recipe will still work in your oven at a higher temperature, but will no longer be classed as raw.

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HEALTHY HOT CROSS BUNS INGREDIENTS

METHOD

FOR THE BUNS: 2 cups Flannerys Own Organic Spelt Wholemeal Flour 1 tsp ground cinnamon ½ tsp ground ginger 1 tsp Flannerys Own Gluten-Free Baking Powder ¼ tsp bi-carb soda ½ cup Flannerys Own Organic Sultanas

with baking paper.

2. In a large bowl, combine flour, cinnamon, ginger, baking powder, bi-carb and currants and mix well.

3. In a different bowl, whisk nut milk, maple syrup, coconut oil, one egg, lemon juice, vanilla and orange zest until combined and slightly fluffy.

½ cup nut milk

4. Fold the liquid into the dry ingredients

2 tbsp Flannerys Own Raw Organic Honey

until a sticky dough forms.

5. Place the ball of dough on a lightly

2 ½ tbsp Flannerys Own Organic Coconut Oil

floured clean bench. With floured hands,

2 organic eggs

buns and arrange on the baking tray.

1 tsp lemon juice

6. Whisk the second egg and brush onto

½ tsp vanilla extract Zest of ½ an orange

A new take on an old favourite – healthy hot cross buns have arrived!

One of the best parts about Easter is waking up to the smell of freshly toasted hot cross buns. With this healthy version, you can still enjoy your hot cross buns - guilt-free - whilst curled up with a cup of tea (and maybe an Easter egg, or two).

1. Preheat oven to 180oC. Line a baking tray

FOR THE CHOCOLATE TOPPING: 1 tbsp. Flannerys Own Organic Coconut Oil, melted 1 tbsp. Flannerys Own Organic Cacao Powder

divide the dough into 10 equal-sized round

the tops of the buns using a pastry brush.

7. Mix the coconut oil and cacao for the chocolate topping in a small bowl to form a thick paste. Place in small plastic bag, cut off a small bit of one of the corners and pipe a cross over each bun.

8. Bake in the oven for 15 – 20 minutes or until golden.

DAIRY-FREE

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HOW TO ENJOY A STRESS-FREE EASTER

By Lucy Eva

For many, the beginning of the year can be a busy, stressful time with school starting, workloads increasing and routines still taking shape. The Easter break can be a nice opportunity to take a deep breath and focus on finding balance to restore your energy levels.

Here are our tips for a stress-free Easter this year: 1. COOK MINDFULLY Cooking in the kitchen can seem like one more chore in the rush of everyday life. This Easter, clear a few hours to solely focus on enjoying the process of cooking mindfully. Notice the different aromas and textures of the ingredients being used, stir slowly, taste as you go and enjoy the creative process of cooking for family and friends.

2. GET IN TOUCH WITH MOTHER NATURE Whether you stay local or decide to get out of town, ensure you take time to get close with nature. A swim in the ocean, a hike in the bush or even just a walk in your local park are powerful ways to dilute stress. Notice the sounds of birds,

the warmth of the sun and gentle breeze of the wind on your skin to immerse yourself fully in holiday relaxation mode.

3. HYDRATE YOUR BODY (AND MIND) Too much sugar and caffeine from indulging in chocolate can worsen stress levels by leaving you feeling dehydrated and irritable. Start the day by hydrating with a glass of warm water with a squeeze of fresh lemon juice or a warm herbal tea. Over the course of the day, continue drinking plenty of water until an hour before bed. Staying hydrated will help avoid feeling agitated from indulging in too much chocolate, which (if we’re honest) is a likely occurrence over Easter!

4. SWITCH OFF TECHNOLOGY Switching off phones and tablets can help rejuvenate your mind. With technology switched off, you have more time to focus on de-stressing by reading a book, meditating or even going for a walk with a friend (without needing to take Instagram photos!). Switching off can help gather your thoughts and realign your priorities for the rest of the year ahead.

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VEGAN CHOCOLATE GANACHE INGREDIENTS 100g Alter Eco Dark Black Out Chocolate 8 tbsp coconut cream Pinch of salt

METHOD 1. Chop the chocolate and place in a bowl with the coconut cream and salt.

2. Place the bowl over a pot of simmering water.

3. Whisk until melted.

4. Refrigerate until needed.

Note: The ganache will solidify but come back to a manageable consistency very quickly when removed from the fridge.

For the cake base, why not try Monica’s Mixes Gluten-free Organic Chocolate Cake?

Available in store.

GLUTEN-FREE, DAIRY-FREE

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ALMOND JASMINE RICE PUDDING INGREDIENTS

BERRY COULIS

3 cups almond milk

1 cup mixed organic frozen berries

2 cups water

1 tbsp The Whole Foodies Rice Malt

1 ½ cups The Whole Foodies Jasmine Rice, uncooked, rinsed and drained

2 tbsp white chia seeds

¾ cup The Whole Foodies

Syrup

METHOD

Coconut Sugar

1. Place berries and rice malt syrup

Pinch of salt

into a blender and leave until the berries defrost.

METHOD 1. Place all ingredients in a medium sized sauce pan over a moderate heat.

2. Stir until mixture comes to a

2. Blend until smooth and pour into a bowl.

3. Stir through the chia seeds and allow the sauce to thicken​

simmer. Reduce heat to low.

3. Cook, stirring, for about 15 minutes or until the rice is cooked and has absorbed all the liquid.

4. Remove from heat and serve with the berry coulis.

GLUTEN-FREE, VEGAN

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RAINBOW SEA SLAW INGREDIENTS

METHOD

1 small beet, grated

1. Cover the beetroot with fresh

1 pkt The Whole Foodies Sea Vegetables 2 cups finely shredded wombok 2 carrots, grated

water and leave to soak while you prep the salad.

2. Cover the sea veg with fresh

1 green zucchini, grated 2 pkts The Whole Foodies kelp noodles 1 cup baby spinach, shredded 1 tbsp white sesame seeds

water, stir gently to loosen the salt. Carefully life the sea veg out of the water. Leaving the salt behind in the bowl. Repeat

1 tbsp black sesame seeds

and then leave to drain.

2 tbsp pepitas

3. Drain the beetroot and

2 tbsp sunflower seeds

discard the soaking water.

DRESSING 3 tbsp The Whole Foodies Tahini 2 tbsp The Whole Foodies Rice Malt Syrup 2 tbsp apple cider vinegar

Squeeze to remove excess water.

4. Toss all salad ingredients together. 10 minutes before

2 tbsp tamari 2 tbsp The Whole Foodies Sesame Oil​ 1 tsp freshly grated ginger

serving, toss with half the dressing. Serve with remaining dressing on the side.

½ tsp grated garlic

Whisk in a small bowl to combine.

GLUTEN-FREE, VEGAN A vibrant fresh dish, loaded with vegies, seeds and serious flavour.

| 10 Does the arrival of Easter eggs throw your healthy eating out the window every year? The “I’ll be good once I finish all my Easter eggs” mantra is all too familiar for many of us. This year, make your own healthy Easter eggs so that you’re still able to enjoy chocolatey goodness whilst not completely derailing your healthy eating.

HEALTHY EASTER EGGS INGREDIENTS 90g (½ cup) Flannerys bulk Organic Cacao Butter 4 tbsp Flannerys Own Organic Agave Syrup ½ cup Flannerys Own Organic Cacao Powder Pinch of Flannerys Own Himalayan Salt

METHOD 1. Bring a medium saucepan of water to the boil.

Turn down to simmer.

2. Place cacao butter in a medium sized heat-resistant bowl, then sit the bowl on the saucepan to start gentle melting the cacao butter.

3. Once melted, remove the bowl from the saucepan, add the agave syrup and stir gently until combined.

4. Add the cacao powder and salt and keep stirring until smooth.

5. Pour the liquid into an Easter egg mould (or your mould of choice).

6. Place in the freezer for at least 30 minutes to harden, then enjoy!

VEGAN, GLUTEN-FREE

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THE PERFECT TRAVEL SNACK FOR THE KIDS Taking a family trip over the Easter break? Keep the kids happy while travelling with this healthy trail mix.

Raw nuts and seeds are packed with fibre and good fats to keep the kids full, while the dried fruit and hint of chocolate will satisfy their sweet cravings (it is Easter, after all!). You’ll find most of these ingredients in the bulk section at Flannerys.

INGREDIENTS: ¾ cup raw almonds ¾ cup raw whole cashews, unsalted ½ cup organic green pepitas ½ cup organic sunflower kernels ½ cup organic cranberries ½ cup organic sultanas ½ cup gluten-free white chocolate drops ¼ tsp himalayan salt, coarse ½ tsp cinnamon

METHOD

1. Combine all ingredients together in an air-tight container.

2. Keeps for one month.

GLUTEN-FREE

PREP 5 MIN

Serves 6 - 8

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WHAT’S YOUR CHOCOLATE GO-TO?

By Lucy Eva

What type of chocolate do you love the most? Perhaps you can’t walk past raw chocolate, or you may find creamy white chocolate irresistible. Chocolate has been around for thousands of years, and over time has evolved into different varieties. Let’s start with the basics…How chocolate is made from the cacao bean.

Cacao beans grow on cacao trees in tropical climates around the world, such as the Amazon Rainforest in Brazil. Cacao beans are roasted at high temperatures to become cocoa and if left unroasted it remains as raw cacao. The cocoa butter and cocoa powder are used in different ways and made with additional ingredients, to create varieties of chocolate.

RAW Raw chocolate is made using unroasted cacao beans and coldpressed cacao butter. Being minimally processed helps preserve the beneficial antioxidants, magnesium, iron and other nutrients that naturally occur in cacao, so raw chocolate is often considered the healthiest type of chocolate.

We’re loving: Pana Chocolate Raw Eighty DARK CHOCOLATE Dark chocolate typically has the highest amount of cocoa powder.

A higher percentage of cocoa powder increases its health benefits, along with a more bitter flavour. Cocoa is full of powerful antioxidants, which are great for heart and blood health.

We’re loving: Alter Ego Dark Salted Burnt Caramel Organic Chocolate

MILK Milk chocolate is a blend of milk, sugar (or sugar alternatives), cocoa powder and cocoa butter, giving it a sweeter flavour than dark chocolate. The percentage of cocoa does vary in milk chocolate. If you’re looking for a healthier version of milk chocolate opt for those with a higher quantity of cocoa/cacao.

We’re loving: Daintree Estates Signature Aussie Milk - 45% Cocoa WHITE Free of cacao or cocoa powder, white chocolate is cocoa butter, milk and sugar or sugar alternatives. Creamy and sweet, white chocolate is widely used in desserts and as a source of energy.

We’re loving: Clif Bar, White Chocolate Macadamia Nut Energy Bar VEGAN Despite cacao/cocoa butter being vegan, milk is often added to dark, milk and white chocolate, which isn’t very helpful for our vegan friends!

There are plenty of vegan chocolates available without added milk, typically raw chocolate – just check labelling first.

We’re loving: The Chocolate Yogi Hunny Bumbly Vegan Chocolate CAROB An alternative to cacao/cocoa, carob pods are grown on carob trees and are part of the legume family. Mildly sweet, carob is free from caffeine and a good source of calcium.

We’re loving: The Carob Kitchen Carob Mint Bar

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COCONUT CRUSTED FISH

INGREDIENTS ½ cup Flannerys Own Organic Coconut Flour ¾ cup Flannerys Own Organic Coconut Chips plus extra for topping Pinch of Flannerys Own Himalayan Salt 2 tbsp Flannerys Own Organic EV Coconut Oil 3 organic eggs, beaten 4 fillets white fish Salad and cooked beetroot, to serve

METHOD 1. On a large plate, mix the coconut flour, coconut chips and salt.

2. Using a pastry brush, paint the beaten egg over a fillet, then gently roll the fillet onto the plate with the coconut mixture – ensuring it’s thoroughly coated.

3. Repeat for all fillets.

4. Heat coconut oil in a pan over medium-high heat.

5. Cook the fillets until golden on all sides.

6. Sprinkle extra coconut chips over the fish and serve with salad and beetroot.

GLUTEN-FREE, DAIRY-FREE, PALEO, PESCATARIAN, REFINED SUGAR-FREE

Full of omega-3s and essential fats, this crunchy golden coconut fish is an easy and delicious idea for Good Friday.

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ORGANIC BANANA BREAD USING KIALLA SPELT FLOUR

INGREDIENTS 4 ripe bananas ½ cup coconut oil 1/3 cup organic coconut sugar 2 cups Kialla Organic Spelt Flour ½ organic walnuts, chopped 1 tsp organic cinnamon 1 tbsp organic cacao powder

METHOD 1. Preheat the oven to 180oC and line a baking loaf tin with baking paper.

2. In a large bowl, mash the bananas, adding the oil gradually.

3. Add the coconut sugar, Kialla spelt flour, walnuts, cinnamon and cacao powder to the wet ingredients.

4. Mix well until the texture is even.

5. Pour mixture into the baking tin and bake for 30–40 minutes until cooked all the way through and golden on top.

VEGAN

HAPPY EASTER! LOVE, FLANNERYS Love these healthy Easter recipes? Head to your local Flannerys store to stock up on everything you’ll need to enjoy cooking delicious treats over the Easter long-weekend.

We’re proud of our huge range of gluten-free, vegan, dairy-free and paleo products. As always, our in-store Naturopaths are available to speak with regarding any wellness and health advice.

There are also plenty of dairy-free Easter eggs, dark chocolate, white chocolate, carob and Easter baked goods available in store.

Wishing you and your family a safe and enjoyable Easter break.

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Flannerys Natural & Organic Supermarket

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