½ cup sunflower seeds ½ cup pumpkin seeds ¼ cup hemp seeds 1 cups rolled oats ¼ cup ground flaxseed ¼ cup ground chia seeds ¼ cup psyllium seed husks 2 cups grated, then pulsed in processor carrot (6 smallmedium) ¼ cup nutritional yeast 1 tablespoon chopped fresh rosemary 1 teaspoon sea salt 1 cup water
These crackers will store well in a sealed container. Add any variations you want. 1. Combine all dry ingredients, then add water and mix well. 2. Place mix between two sheets of baking paper and roll into a thin sheet, then with the tip of a knife score the dough into shapes you like. Leave sitting on the bench for an hour or so. 3. Preheat oven to 175°C and bake for 20 minutes, turn baking sheet over onto another tray and bake for a further 10-15 minutes until fully dry and golden. 4. Let cool completely, then break crackers along their scored lines and store in an airtight container for up to 3 weeks.
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1 cup red lentils 1 tablespoon olive oil 1 onion, chopped 2 cloves garlic, chopped 1cm ginger, grated ½ teaspoon cumin ¼ teaspoon turmeric ¼ cup tahini ¼ cup lemon juice 2 tablespoons water ½ teaspoon salt More water, if necessary, for consistency
Hummus doesn’t have to be just from chickpeas – traditionally yes! However, different legumes can make some amazing and creamy alternatives. 1. Rinse lentils well and then cook until tender - about 15 minutes. Drain and let cool for 10 minutes. 2. Heat oil in pan and sauté onion and garlic for 5 minutes, until soft, then add ginger, cumin and turmeric and sauté until fragrant – set aside to cool. 3. Place all ingredients into a blender and blend until creamy. Add water to get the consistency you want. 4. Add more seasoning to taste, and refrigerate.
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PREP TIME
COOK TIME
SERVES
15
40
4
1 tablespoon olive oil 1 onion, sliced 2 cloves garlic, chopped 1 leek, sliced 400g kumara, scrubbed and sliced into ½ cm rounds 1 x 250g bag broccolini 1 cup frozen peas 1 x 100g bag baby spinach 1 x bag pak choy, roughly chopped Rosemary & Sage Marinated Tempeh 4 tablespoons coconut yoghurt 1 tablespoon wholegrain mustard 1 lemon, juice & rind A drizzle of honey
Here is a tasty dish, using a selection of greens along with the Rosemary & Sage Marinated Tempeh. Change the ‘greens’ to whatever vegetables you have available… pumpkin or potato make tasty alternatives to the kumara too. 1. Pre-heat oven to 180C. 2. Add onion, garlic, leek and kumara slices to a baking dish, and bake in the oven for 10 minutes. 3. Mix in broccolini and place back in oven for a further 10 minutes. 4. Then mix through the peas, baby spinach, pak choy and Rosemary & Sage Tempeh and return to the oven for a further 2-3 minutes. 5. Mix the yogurt, wholegrain mustard, lemon juice and rind, and honey until smooth. Season to taste, add little water if it needs to be runnier. 6. Serve drizzled with the yoghurt mustard sauce and sprinkled with the chopped herbs.
2 large handfuls fresh herbs, chopped
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2 tablespoons chopped fresh rosemary 2 tablespoons chopped fresh sage 2 tablespoons nutritional yeast 2 tablespoons lemon juice 1 tablespoons wholegrain mustard 1 tablespoons honey 2 tablespoons tamari 1 tablespoon olive oil ½ teaspoon salt ¾ cup water 1 x 250g plain tempeh
Here is a tasty way to use tempeh – choose the herbs that you have in your garden. Tempeh is made from soybeans - using traditional Japanese methods to naturally ferment it. It is high in protein and fibre and also contains some vitamins and minerals, as well as probiotics – so it is great for gut health too. 1. Combine all the ingredients, except the tempeh, in a bowl and mix well. 2. Cut tempeh into strips. Add the tempeh to marinade and gently mix. 3. Set aside for 30 minutes or overnight is even better. 4. Preheat oven to 180C. Place drained tempeh onto a baking tray and spray with oil. Bake for 20 minutes or until golden in colour.
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1 tablespoon olive oil 1 onion, chopped finely 1 leek, chopped finely 2 cloves garlic, chopped finely 2 cm grated ginger 1 teaspoon turmeric powder 4 cups grated carrot 1 cup finely chopped silverbeet ½ cup chopped parsley ½ cup chopped basil 1 cup chickpea flour ¾ cup water 1 teaspoon salt Oil to cook To serve: Smokey Black Beans Finely chopped lettuce Tomatoes Shredded beetroot Sliced red onion Top with Creamy Herb Sauce
These yummy fritters can be used as fritters or as tortillas, piled high with Smokey Black Beans and fresh crispy vegetables; and a tasty Creamy Herb Sauce on top. 1. Sauté onion, leek and garlic until soft – about 5 minutes, and then add ginger and turmeric powder and cook for a further few minutes, until fragrant. 2. Add carrot and silver beet and cook for a further 5 minutes. 3. Place remaining ingredients in pan and mix well – and leave sitting for about 30 minutes. 4. Add oil to a non-stick pan and place a ½ cup measure of tortilla mix and flatten. Cook for 5 minutes on each side. 5. Place Smokey Black Beans on top and then crispy chopped vegetables, with some Creamy Herb Sauce to top it.
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1 tablespoon olive oil 1 onion, chopped finely 2 cloves garlic, chopped finely 1 teaspoon smoked paprika 1 cup chopped tomatoes 1 cup chopped mushrooms 1 x 400g black beans, drained 1 lemon, juice & rind Salt to taste
This smokey flavoured dish isn’t strong – but goes really well with the flavour of the carrot tortilla and the crunchy vegetables. If you want it on its own, add some chilli too! 1. Sauté onion and garlic for 5-8 minutes, until soft. 2. Add paprika, tomatoes and mushrooms and cook a further 8 minutes. 3. Add remaining ingredients and season to taste.
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1 x 420g can butter beans ½ cup basil leaves ¼ cup mint leaves Zest of 1 lemon ¼ cup lemon juice 1 clove garlic, chopped 1 tablespoon olive oil ½ cup water ½ teaspoon honey
A quick easy sauce or dressing to use like mayo. 1. Blend all ingredients together until smooth and creamy. 2. Pour into a jar and store leftovers in fridge for 4-5 days.
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We hope you enjoyed our Zoom-in tonight.
What’s next? • Food as Medicine: Tuesday 19 May at 7pm • Zoom Link: https://us02web.zoom.us/j/81675515870 • Meeting ID: 816 7551 5870 • Healthy Wholefood Cooking: Tuesday 2 June at 7pm • Zoom Link: https://us02web.zoom.us/j/88303490135 • Meeting ID: 883 0349 0135
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Website papakura.adventist.org.nz
Email livingwellwithpapakurasda@gmail.com