Cedarvale Health & Lifestyle Retreat

Posted on 1 March 2023 by Linda Peek

A few days at a health retreat in the Southern Highlands, near Moss Vale, was a lovely birthday present to me from our three kids and their partners. My daughter came with me and the four days went quickly, with daily massage and other treatments, cooking demonstrations and long walks. It was great to have some quality mother-daughter time, while my son-in-law looked after their two girls.

Cedarvale Health and Lifestyle Retreat is set in 150 acres of beautiful temperate rainforest. We formed part of a lively group of ten – the maximum capacity of the retreat – and there was a lot of laughter and fun. The food is vegan and there’s no alcohol or caffeine. Don’t worry, the meals are delicious and plentiful so you certainly don’t go hungry.

I wasn’t expecting to get withdrawal symptoms from caffeine. One cup of coffee a day is the norm for me, but I do drink quite a few cups of black tea, which also contains caffeine. Fortunately the headaches subsided after a couple of days.

If you live in the fast lane, Cedarvale is a great way to destress, detox and maybe shed a couple of kilos. A not-for-profit organisation, prices are reasonable.

Here is one of the dishes we enjoyed there.

Greg’s Lentil Soup

1 Tbs oil
2-3 large onions, finely chopped
4-6 cloves garlic, chopped
1 Tbs grated fresh ginger
3 cups red lentils
1 heaped tsp each turmeric, coriander and cumin
½ tsp cayenne pepper
½ can coconut cream
Water
Salt to taste
Vegetable stock cube (optional)
2-3 cups frozen peas
2-3 cups frozen, canned or fresh sweetcorn kernels
To serve:
Chopped fresh coriander or fresh spinach leaves

In a large pan cook the onions and garlic in the oil until soft and translucent. Add the ginger, lentils, spices and cook, stirring, for a couple of minutes.

Add the coconut cream and enough water to cover. Add the stock cube if using. Simmer for 10-15 minutes or until the lentils are soft, then add the peas and sweetcorn and cook for 3-4 minutes. Add more water if necessary and check to see if you need more salt.

Serve garnished with fresh coriander or mix in a couple of handfuls of fresh baby spinach or torn up larger leaves just before serving, as I did in the photo.

Serves 8-10

Black Bean Chocolate Brownie

Posted on 22 February 2023 by Linda Peek

This is an interesting recipe for deliciously moist and chocolatey brownies which uses a can of black beans instead of flour and eggs.

It’s gluten-free and, if you want to cut down on the sugar, use a sugar-free fake maple syrup, stevia or another artificial sweetener. I used honey. You could leave the chocolate chips out.

1 can black beans, drained
3 Tbs cocoa powder
½ cup nut meal (ground almonds, walnuts or whatever)
1/3 cup olive or coconut oil
½ cup honey or maple syrup
2 tsp vanilla essence
1 tsp baking powder
¾ cup chocolate chips (optional)
Extra: ¼ cup chocolate chips (optional)

Preheat oven to 180°C. Place all ingredients except chocolate chips in food processor. Process until smooth, stopping to scrape down the sides. Add chocolate chips if using, then scrape into a small square cake pan. Mine was 7 inches or 18cm. You will need to grease and line a metal pan with baking paper. I used a silicone pan which doesn’t need lining.

Sprinkle the extra chocolate chips over the top then bake for 25 minutes, or until firm to the touch in the middle. Cool then cut into squares. If preferred, make the brownies in muffin pans – it will make about 6 big ones.

Nice served as dessert with a blob of cream and some berries.

Makes 9-12 pieces

Substitutes and variations: use rolled oats instead of ground nuts; add some chopped nuts such as walnuts instead of or as well as the chocolate chips. Use 1½ cups cooked mashed sweet potato instead of the black beans.

Date and Nut Loaf

Posted on 15 February 2023 by Linda Peek

The recipe for date and nut loaf originated in Scotland. It was brought to Australia by the early immigrants where it became popular in the late 19th and early 20th centuries. Back then home cooking was the only way to get cakes and pastries, especially in rural areas.

Willow started business in 1887 as a metal working company based in Melbourne. They made canisters for tinned biscuits and tea, but the outbreak of the First World War saw their manufacturing change to making armaments and essential packaging for the war effort.

In the early 1920’s, the Willow brand was established and they began to make baking pans with the Willow logo printed on them. The nut loaf tin shown in the photo – cylindrical with a removable lid on each end – was developed by Willow at that time. Pretty much every housewife in Australia who married between 1920 and 1960 had one, my mother-in-law included. Nowadays they are considered a collectable item and I found one recently in a second-hand shop. It worked, although getting the cake out of the tin was no doubt more difficult than if I had bought one of the newer, non-stick versions you can buy online. If you’re using an old-fashioned one make sure you grease it well with melted butter, including the insides of both lids.

Don’t worry, if you don’t have one of these special tins, just make it in a standard loaf tin.

While you can always eat this as it is, some prefer it spread with butter.

1 cup water
150g dates, coarsely chopped
2 tablespoons butter
³⁄₄ cup brown sugar
1 teaspoon bicarbonate of soda
1³⁄₄ cups self-raising flour
1 egg, beaten
100g walnuts, coarsely chopped

Preheat oven to 180ºC. Bring water to the boil in a small saucepan. Add the dates, butter, sugar and soda and boil for 2-3 minutes. Remove from the heat and allow to cool a little. Add the flour, egg and walnuts and mix until combined. Spoon mixture into a well-greased nut loaf tin, standing up with the lid on the bottom. Fill to just under ³⁄₄ full because the mixture will rise as it cooks.

Place the greased lid on top and cook in the oven, standing upright, for about 45 minutes. Any leftover mixture can be baked in greased muffin tins. If you don’t have a nut loaf tin you can make this in a loaf tin.

Serve sliced, plain or buttered.

Chicken with New Potatoes, Bacon and Herbs

Posted on 8 February 2023 by Linda Peek

This recipe is quick to prepare and good when you only have one chicken breast to feed two people.

2 Tbs olive oil
1 large chicken breast or equivalent in tenderloin pieces
200-300g new potatoes
100g chunky bacon, speck or lardons, cut into small thick pieces
1 red onion, halved, then cut into wedges
3 Tbs fresh oregano or marjoram, roughly chopped
A few fresh herbs to garnish

Cut chicken into chunks about 2.5cm (one inch) square. Scrub potatoes, cut into quarters, then cook in boiling salted water. When cooked drain well.

Heat oil in a large non-stick frying pan and cook bacon and onion, stirring, for 2-3 minutes. Add chicken and potatoes and continue to cook for 5-7 minutes over moderate heat, turning the chicken pieces and the potatoes so they brown evenly. Lastly add the herbs and season to taste. Save a few fresh herbs to garnish.

Serves 2

Lamb with Eggplant and Ginger

Posted on 1 February 2023 by Linda Peek

Lamb has become relatively expensive in Australia over the past year or two. A couple of years ago you could buy a leg of lamb for between ten and twenty dollars. You’re now looking at $40 to $50 from a supermarket and more from a butcher’s shop. For many familes lamb has gone from being an everyday staple to a special treat.

This tasty stir-fry recipe can be made using lamb fillets or any lean lamb, cut from the leg or shoulder. Adjust the amount of chilli to suit your taste and serve it with rice to make it go further.

350g boneless lamb cut into thin stir-fry strips
1 tsp cornflour
3 tsp ground cumin
3 Tbs soy sauce
2 Tbs rice wine or sherry
2 tsp sugar
2 eggplants, sliced then cut into strips about 1.5cm wide
¼ tsp salt
2 Tbs vegetable oil
1 Tbs finely chopped or grated fresh ginger
1 Tbs cumin seeds
1-2 small red chillies, finely chopped
2 spring onions finely sliced on the diagonal
Fresh coriander to garnish

Heat the cumin seeds in a small dry frying pan and allow them to lightly toast, being careful not to burn them then put them aside.

Pat the lamb dry then place in a bowl with the cornflour, half the cumin, half the soy sauce, the rice wine or sherry and the sugar. Mix well and put aside for 30 minutes and up to an hour.

Toss the eggplant with the remaining cumin and the salt. Heat half the oil in a wok or large frying pan and cook the eggplant, stirring occasionally for 5 minutes, until it’s starting to brown.

Add the ginger, remaining soy sauce and continue to stir fry until the eggplant is dark golden brown. Remove from the wok. Add remaining oil to the wok and when it’s hot add the lamb and stir fry for a minute or so, to make sure it’s not sticking together, then leave it undisturbed for 2 minutes. Stir fry for another 2 minutes or until golden brown all over. Return the eggplant to the pan with the chillies, spring onions and toasted cumin seeds.

Serve with steamed rice, garnished with the coriander.

Serves 3-4

Salmon with Green Mango Salad

Posted on 25 January 2023 by Linda Peek

You can’t buy green mangoes in the two local supermarkets I frequent. When I go to a Middle Eastern shop a bit further afield which sells them I always buy a few when they are in season. Green mangoes are a particular variety, smaller and thinner than the sweet ones. If you can’t find green mangoes, buy some very underripe ordinary ones. You don’t want soft mushy flesh, it needs to have a bite to it.

This salad is perfect without the salmon as part of a buffet. If you don’t like things too hot, leave out the chilli or use less.

Tamari is gluten-free, so it’s a good option for celiacs.

Dressing:
3 Tbs fish sauce
¼ cup lime or lemon juice
1 or 2 Tbs brown sugar, honey or maple syrup, to taste
2 tsp Thai sweet chilli sauce
Salad:
¼ cup dry unsweetened coconut flakes
2-3 firm green mangoes
2-3 cups beansprouts
½ cup coarsely chopped coriander
1/3 cup coarsely chopped basil
3-4 spring onions, thinly sliced on the diagonal
1 small red chilli, thinly sliced (optional)
¼ cup peanuts or coarsely chopped cashews
Salmon:
4 salmon pieces
2 Tbs finely chopped or grated fresh ginger
2 Tbs tamari or sweet chilli sauce

Place all ingredients for dressing in a jar with a lid and shake vigorously.

Place coconut in a dry frying pan and stir fry for 2-3 minutes or until light golden. Cool. In the same pan stir fry the nuts until starting to colour ,then cool.

Peel the mangoes, cut the flesh into thin slices, then cut these into long thin julienne strips. I used a vegetable peeler to make the strips you can see in the photo. Place in a large bowl with the beansprouts, fresh herbs (saving a few of each to garnish), spring onions and half the coconut. Add enough dressing to moisten, then tip onto a serving plate. Garnish with the reserved herbs and coconut and sprinkle with the nuts.

Meanwhile, arrange salmon pieces on a shallow baking tray lined with baking paper. Preheat oven to 200°C. Mix ginger with tamari or sweet chilli sauce and spread over the top of each piece of salmon. Bake for 8-10 minutes or until cooked to your liking. I like it pink in the middle, but if you like it well done cook for 15 minutes.

Serve the salmon with the salad on the side.

Serves 4

Middle Eastern Crispy Rice

Posted on 18 January 2023 by Linda Peek

Do you ever have leftover cooked rice and turn it into your own version of Chinese fried rice with some sliced omelette, spring onions and maybe a few frozen peas?

This recipe is the Middle Eastern equivalent. Delicious on its own as a simple Sunday night supper, or as a side dish.

2 Tbs olive oil
1 onion, finely chopped
2 cloves garlic, crushed
2 tsp fresh grated ginger
1 tsp turmeric powder
1 tsp cumin
4 Tbs dates or raisins, chopped
3-4 cups cooked and cooled long grain rice
2 Tbs coconut flakes or chips
2 Tbs chopped fresh mint
Salt to taste
2 Tbs fresh chopped coriander
Juice of 2 limes or one lemon

In a large non-stick frying pan, heat 1 Tbs olive oil over medium heat then add the onion and garlic and cook, stirring often, until onion is soft. Add the ginger, turmeric and dates or raisins and cook for 2-3 minutes, stirring. Remove to a bowl.

Add the remaining Tbs of oil to the pan and turn up the heat to medium-high. Mix the cumin into the rice then add to the pan and flatten it all over the base with a spatula. Let it cook for 5-10 minutes or until golden brown. Keep checking till it’s ready. Turn the rice over in sections (as much as you can fit on the spatula) so you get small clusters sticking together. Cook the other side of the rice until golden brown and crispy. Add the date mixture and the coconut flakes and cook for a minute or so, stirring. Mix in half the mint and season to taste with salt. Tip into a warmed serving dish, garnish with the coriander, the remaining mint and drizzle with the lime or lemon juice.

Serves 4

Note: the cooked and cooled rice is best made the day before and refrigerated, so this recipe is perfect for leftover rice.

Fennel, Blood Orange & Goat Cheese Salad

Posted on 11 January 2023 by Linda Peek

Blood oranges are only in season for a short time and are hard to find in Canberra where I live. I’ve planted a tree and am waiting patiently to pick some fruit. Our back courtyard is very protected, providing a little mediterranean oasis. We have an olive tree, a lime, a lemon and a cumquat tree, all growing happily and producing lots of fruit.

Every year in late April we pick about 80 kilos of olives. These come from our tree and a friend’s tree. They don’t bother to harvest their olives and are happy for us to pick them. To be perfectly honest, Matthew picks the olives so I can’t claim any credit. He then takes them to a man who produces olive oil commercially. A couple of days later we pick up about seven one-litre bottles of extra virgin olive oil, which is truly amazing and keeps for at least a year. We only use it for dipping, drizzling and making salad dressings. It’s too good to cook with.

Recently I found some blood oranges in a shop called Harris Farm in Bowral, a couple of hours drive from Canberra, when I happened to be passing through. It’s a fabulous shop and I was delighted to learn they are opening a branch in Canberra near IKEA some time this year.

This recipe, pairing citrus with fennel, is light, summery and delicious. If you can’t find blood oranges use ordinary oranges or one pink grapefruit instead.

1 bulb fennel, thinly sliced with a mandoline (save a few fronds for garnish)
2 blood oranges, segments removed, peel and pith discarded
1 handful rocket leaves
100g goat cheese (or creamy feta)
Dressing:
1 Tbs white wine or cider vinegar
2 tsp orange or lemon juice
5 Tbs extra virgin olive oil
½ tsp honey or maple syrup
1 sprig rosemary, finely chopped
Garnish:
3 Tbs walnut or pecan halves
1-2 tsp maple syrup
A few mint leaves if available

Place all ingredients for dressing in a jar with a lid and shake vigorously. For the garnish, place nuts in a small frying pan and drizzle with the maple syrup. Cook over moderate heat, stirring, for a couple of minutes or until glazed then cool.

Mix fennel with some of the dressing then divide between two serving plates. Tuck some rocket leaves here and there, then arrange the orange segments and the cheese, broken into small pieces, on top. Garnish with the nuts and the mint leaves. Drizzle remaining dressing around the edge of the salad and arrange a couple of fennel fronds on top.

Serves 2

Toasted Tuna Open Sandwiches

Posted on 4 January 2023 by Linda Peek

My dentist has TV you can watch on the ceiling while he’s fixing your teeth. It’s usually tuned in to the food channel and it gives you something to take your mind off all that drilling. Last week I watched a guy on SBS who was making these toasted tuna sandwiches. There was no sound, but it wasn’t a complicated recipe.

Here’s my version of this delicious quick and easy lunch for two. After the excesses of Christmas it might be just what you need. It’s also great for the kids during school holidays.

1 185g can tuna, drained
½ small onion, chopped
2 stalks celery, thinly sliced or chopped
2-3 Tbs mayonnaise, preferably homemade
1 cob fresh corn (optional)
Grated cheddar
2 slices bread, lightly toasted

Cut corn kernels off the cob (if using) and place them in a bowl with the tuna, onion, celery and mayonnaise. Divide mixture evenly between the two slices of toast, top with grated cheese, then cook in an air fryer at 200° for 5-7 minutes or place under a grill. When cheese is golden brown serve immediately, garnished with baby tomatoes or some salad.

Serves 2

Delicious Desserts for New Year’s Eve

Posted on 28 December 2022 by Linda Peek

I would like to wish all my readers a wonderful holiday season and a safe, happy and healthy New Year. In the old days it was common to wish everyone a prosperous New Year, but since Covid-19 most people have come to the conclusion that there are more important things in life than money.

Whether you’re experiencing freezing cold winter weather in the northern hemisphere or hot, summer days in the southern hemisphere, a New Year gathering calls for some special desserts. Here are a few of my favourites.

If berries are not in season you can make most of these desserts with frozen ones. When using frozen berries to decorate (rather than inside a jelly or trifle) remove them from the freezer and spread them out on a plate about half an hour before serving. This way they will have just thawed when you use them and won’t have had time to go mushy.

See you next year!

Eton Mess.