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Dark chocolate crunch bars (aka ‘healthy’ protein bars)

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By Dr Linia Patel 

Many shop-bought protein bars hit your protein numbers, but they come with so many other sweeteners and additives that aren’t great for you to be eating habitually. With this recipe I tried to create a protein bar that was healthy.

Images and text from Food for Menopause by Dr Linia Patel, photography by Clare Winfield. Murdoch Books RRP $45.00

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Clients (especially those who are on the go a lot) are always asking me to recommend a protein bar. To be honest, there isn’t one that I would recommend for regular consumption! They’re okay as an occasional get-out-of-jail card, but not for regular consumption.

Many shop-bought protein bars hit your protein numbers, but they come with so many other sweeteners and additives that aren’t great for you to be eating habitually.

With this recipe, I tried to create a protein bar (without using protein powder) that was healthy. One that I would be happy to recommend my clients eat regularly. Each bar gives you about 5 grams of protein – perfect for a snack. They are high in healthy fats, so, as yummy as they taste, keep it to one per snack!

Makes 10-12 bars

Ready in 20 minutes, plus chilling

Vegan

Gluten free

Ingredients 

  • 2 tbsp tahini
  • 4 tbsp almond or peanut butter
  • 60g (scant ½ cup) dark (70%) chocolate chips
  • 200g (7oz) cooked quinoa
  • 70g (½ cup) whole unpeeled almonds, chopped
  • 30g (1oz) whole linseeds or flaxseeds

Method

  1. Line a small loaf, baking or cake tin with parchment paper.
  2. Either in the microwave or in a bowl set over a pan of gently simmering water, melt the tahini, nut butter and chocolate together until smooth.
  3. Add the rest of the ingredients and mix well.
  4. Tip into the prepared tin and chill for at least 1 hour, then cut into 10–12 small bars.

Tips

These will keep in the fridge for up to 10 days. If you like, you can drizzle with extra melted chocolate before slicing (as per the photo).

Steamed eggplant with spicy sauce drizzle

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By Connie Cao 


This is an extremely simple dish that’s packed full of flavour. It’s great to cook during peak eggplant (aubergine) season in the garden.

Images and text from Your Asian Veggie Patch by Connie Cao, photography by Connie Cao. Murdoch Books RRP $45.00.

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Serves 3–4

Ingredients 

  • 400 g (14 oz) eggplant (aubergine) (a slim variety works best)
  • 1 spring onion (scallion), to garnish
FOR THE SAUCE
  • 2 garlic cloves
  • 2 teaspoons vegetable oil
  • 2 teaspoons sesame oil
  • 2 teaspoons white or black vinegar
  • 1½ tablespoons light soy sauce
  • 1 teaspoon chilli oil (see below or page 135 of the book)
  • 1 teaspoon finely chopped ginger
  • 1 teaspoon sugar

Method

  1. Cut off the ends of the eggplant, and then slice the eggplant into long halves or quarters.
  2. Finely chop the spring onion and garlic cloves.
  3. Place the eggplant into a steamer, and cook for 15 minutes or until tender.
  4. While the eggplant is steaming, mix the sauce ingredients together in a small bowl.
  5. Once the eggplant is ready, drain any excess water.
  6. Transfer the eggplant to a plate, drizzle the sauce on top and garnish with spring onion. Serve hot.

Homemade chilli oil

Makes 130 ml (4½ fl oz)

  • 200 g (7 oz) fresh chillies
  • 3 garlic cloves
  • ½ cup (125 ml) vegetable oil (or other neutral oil with a high smoke point)
  • Spices for flavouring (optional)
  • 1 cinnamon stick
  • 1 star anise
  • 1 bay leaf
  • 2 teaspoons Sichuan peppercorns
  • 2 teaspoons sesame seeds

Method

  1. Slice the chillies into small pieces, and dehydrate using the instructions in the Storing section [page 134 of the book].
  2. Once dried, break the chilli pieces into flakes using a mortar and pestle or spice grinder, and place them into a ceramic mug or bowl.
  3. Slice the garlic cloves.
  4. Heat the vegetable oil in a saucepan over low heat until it slowly starts to bubble.
  5. Add the garlic and your choice of spices (if using), and allow them to infuse for 5–7 minutes while the oil continues to slowly bubble away. Remove from the heat once the garlic has started to brown.
  6. Allow the oil to cool for a few seconds, then slowly pour it through a strainer and onto the chilli flakes, removing the garlic and spices in the process. Take care, as the chilli flakes will start to sizzle and pop.
  7. Gently stir to mix everything together, and set aside to cool.
  8. Once the chilli oil is cool, pour it into the jar. Place the lid on the jar, and allow the chillies to infuse the oil in the fridge for 2–3 days. Use within 3–4 weeks.
Book cover image: Connie Cao, Melbourne permaculture gardener, homesteader, photographer and digital content creator, in her backyard harvesting long beans (also called asparagus beans, Chinese long beans, snake beans, yard beans, yard long beans)

Asparagus & Lemon Walnut Crumble 

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Recipe by Margo Flanagan and Rosa Power
Photography by Margo Flanagan and Susannah Blatchford  

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Feeds: 6  | Time: 10 minutes 

Ingredients 

  • 2 tablespoons cooking oil  
  • 2 bunches asparagus spears, ends snapped off  
  • ½ teaspoon sea salt  
  • Lemon Walnut Crumble  
  • 1 tablespoon cooking oil  
  • ¾ cup walnuts, roasted and chopped  
  • 2 garlic cloves, crushed and finely chopped  
  • ½ teaspoon sea salt  
  • ½ lemon, zest and juice  

Method 

  1. Preheat the oven to 200°C (400°F).  
  1. Heat the cooking oil in a frypan. When it’s hot, add the asparagus and salt. Cook for 2 minutes, give it a toss, then cook for another 1–2 minutes. Once the asparagus is cooked but still has a bite to it, transfer it to a plate.  
  1. Using the same frypan, add the cooking oil, walnuts, garlic and salt. Cook, stirring frequently (being careful not to let them burn) until golden brown (about 3 minutes). Add the lemon zest and juice and cook for another 1–2 minutes, stirring frequently. Remove the pan from the heat.  
  1. To serve, top the asparagus with a generous portion of the walnut crumble.  
  1. This is best eaten straight away.
SWAP  

Walnuts for any nut or seed you have in the pantry. We love using pumpkin seeds or almonds. The walnut crumble can be served atop any other vegetable when asparagus is not in season. Refer to Swap with the Seasons (page 12). 

TIP  

The asparagus season is short, so make use of the woody asparagus ends that otherwise would be thrown in the compost. Freeze them to use in future soups or vegetable stocks. 

DELICIOUS WITH  

Herby Quinoa + Halloumi (page 36) and prawns, white fish or chicken. 

Extracted from More Salad by the Two Raw Sisters. Photography © Food: Margo Flanagan and Lifestyle: Susannah Blatchford. RRP$49.99. Out 10 September 2024. Published by Allen & Unwin NZ.  

Fat Hen & Cashew Cheese Tart

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Recipe by Heidi Merika  

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A commonly foraged vegetable throughout the world, fat hen is a good source of protein, fibre, calcium, magnesium, potassium, vitamin C, vitamin A and trace elements, making this vegan tart — which uses both the seeds and leaves of the plant — highly nutritious. It is a lovely light lunch or dinner option, and smaller individual tarts are great in lunchboxes or to take on picnics. Add any savoury toppings you fancy. Some options are suggested below, but feel free to choose your own. 

SERVES 8  | 1 HOUR | GF 

Ingredients 

  • 1 large handful of fresh fat hen leaves 
DOUGH
  • ¼ cup (20 g) fat hen seeds  
  • 1 cup (100 g) almond meal  
  • 2 tablespoons coconut oil  
  • 1 tablespoon psyllium husk  
  • 1 tablespoon water 
CASHEW CHEESE  
  • 2 cups (310 g) raw cashews, soaked in cold water for 30 minutes  
  • 1 garlic clove, crushed  
  • 1 tablespoon nutritional yeast  
  • 1 tablespoon apple cider vinegar  
  • ½ teaspoon salt  
  • ½ teaspoon black pepper 
POSSIBLE TOPPINGS 
  • fresh fat hen leaves (blanched)  
  • roasted zucchini (courgette)  
  • roasted capsicum (pepper)  
  • sautéed mushrooms  
  • sliced tomato  
  • pitted olives  
  • capers, vegan feta, fresh herbs 

Method

  1. Preheat the oven to 160°C (315°F).
  2. Blanch the fat hen leaves by placing them in a heatproof bowl and pouring boiling water over them, then straining them immediately, pressing the water out of them. Set aside.  
  3. Place all the dough ingredients in a food processor and blend until they form a dough that pulls away from the sides. (You can also mix them together by hand if you don’t have a food processor.) The dough should stick together.  
  4. Press the dough into a loose-based flan (tart tin), or a shallow tray lined with baking paper. Blind-bake the dough for 15 minutes, then remove from the oven and leave to cool.  
  5. Turn the oven up to 180°C (350°F). Using a food processor, blend all the cashew cheese ingredients to a paste, adding a tablespoon of water if the mixture is too dry.  
  6. Pour or spoon the cashew cheese over the cooled tart base. Arrange the blanched fat hen leaves over the tart, then add your choice of toppings.  
  7. Bake for a further 20 minutes, until the crust is golden. Remove from the oven and leave to cool in the tin for 30 minutes, before cutting into eight slices for serving. The tart will keep in an airtight container in the fridge for 3–5 days. 

Images and text from p.178 of From the Wild by Heidi Merika, photography by Cath Muscat.
Murdoch Books RRP $55.00.  

Leek and Potato Stew

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with cavolo nero, beans and bacon 

A simple, flavour-packed stew utilising spring veg and pantry staples – serves four.
Recipe and photos by Tess Lenart 

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This dish is equally delicious vegetarian, so feel free to omit the bacon and go for vegetable instead of chicken stock if you prefer. I find homemade stock has the best flavour, however shop-bought will work well also. 

I like to serve this stew for lunch with freshly baked bread or toast with lots of butter, or as an easy weeknight dinner. It freezes well and makes a great gift for anyone that could do with a warm hug in a bowl.  

The extra virgin olive oil drizzle and sprinkling of parmesan takes the dish to a whole new level so try to include these steps if you can!  

Ingredients 

  • 2 Tbsp extra virgin olive oil plus extra to drizzle 
  • 1 leek, quartered and thinly sliced 
  • 2 large cavolo nero leaves – stalks removed and chopped 
  • 2 garlic cloves, finely chopped 
  • 1 tsp fresh thyme leaves chopped 
  • 2 large potatoes 
  • 3 rashers of bacon (optional) 
  • 400g tin cannellini beans, drained and rinsed 
  • 1 pinch chilli flakes (optional) 
  • 750ml chicken (or vegetable) stock 
  • Parmesan cheese for serving (optional) 
  • 1 Tbsp chopped parsley for serving (optional) 
  • Salt and pepper 

Method

  1. Heat the olive oil in a large saucepan over medium-low heat. 
  2. Add the bacon (optional) and fry for 2 minutes. 
  3. Add the leeks and a pinch of salt and gently stir until the leeks soften and start to turn translucent.  
  4. Add the garlic, cavolo nero stalks, chilli flakes, thyme and a good grind of pepper. Cook for 3-4 minutes.  
  5. Add the potatoes and gently coat them with the aromats. 
  6. Pour in the stock and simmer for 30 minutes. 
  7. Season to taste, add the cannellini beans and simmer gently for 10 minutes. 
  8. Chop and add the remaining cavolo nero leaves and cook for a couple of minutes then take the saucepan off the heat. 
  9. Ladle the stew into bowls, drizzle with olive oil and top with chopped parsley and grated parmesan. 

Tess Lenart is the founder and chief chutney-maker at Rootstock Foods and The Rootstock Larder roadside stall in Algies Bay.  

Follow @rootstockjournal on Instagram for more delicious, homestyle recipes and kitchen garden inspiration.  

Kūmara and white bean soup

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This seasonal soup serves 6, is quick and easy to make, and very nourishing fare on a cold winter’s day. All the ingredients are easily sourced from an organic shop near you. Words and picture by Christine Dann.

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Ingredients

  • 1 onion, finely sliced
  • 1–2 cloves garlic, finely chopped
  • small piece fresh ginger, very finely chopped
  • 1 Tbsp oil
  • 4–5 medium sized kumara, peeled and cut into small cubes
  • 1 tsp mild curry powder
  • 1 tsp powdered vegetable stock, dissolved in 1 litre hot water
  • 1 400 g can white beans, drained (cannellini or butter beans)
  • salt and pepper, to taste
  • to garnish – plain yoghurt or coconut cream, paprika, fresh coriander or parsley

Method

  1. Sauté the onion, garlic and ginger gently in the oil, until the onion is soft but not coloured.
  2. Add the curry powder and cook gently, stirring, for one minute.
  3. Roll the cubed kūmara in the onion mix. Add the stock, and season to taste.
  4. Simmer until the kūmara is soft – around 15 minutes. Add the beans, and heat gently.
  5. Mash the soup with a potato masher to crush the kūmara and beans (or purée with a stick blender); thin with water if necessary; adjust the seasonings to taste.
  6. Garnish the bowls of soup with a swirl of yoghurt or coconut cream, a sprinkle of paprika, and/or chopped coriander or parsley leaves.

Christine Dann has been gardening organically for 50+ years, and is the author of four books on gardening and/or food, and numerous articles on aspects of gardening. 

Honey Turmeric Carrots with TranzAlpine Honey

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Sweet, garlicky and buttery, with a hint of spicy turmeric, these roasted carrots with turmeric honey fusion make a quick and delicious side dish.

Try the recipe on us with a jar of TranzAlpine Honey’s Organic Honey & Turmeric, free with every new magazine print subscription. Special offer details below!

Ingredients
Serves 2

1 tablespoon TranzAlpine Organic Honey & Turmeric
1 garlic clove, grated
1 tablespoon butter, melted
¼ teaspoon salt
Black pepper
250 g baby carrots cut lengthwise
Toasted sesame seeds to serve

Method
  1. Preheat oven to 180°C.
  2. In a small bowl, mix turmeric honey fusion, grated
    garlic and melted butter using a small whisk.
    Season with salt and pepper.
  3. Toss carrots with the aromatic butter. Arrange on
    an oven tray in a single layer. Roast for about 30
    minutes, turning every 10 minutes until tender.
  4. Transfer to a platter, drizzle with remaining
    aromatic butter and sprinkle with sesame seeds.

Plant-based recipes with a side of Bloody Mary

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Matt Ramsay shares some fresh and delicious recipes with Organic NZ readers.

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Lemon poppyseed pancakes

1 T organic chia seeds 
3 T  water 
1 tsp + ¼ cup lemon juice, divided 
1½ cups  soy milk 
2 cups  stoneground flour 
¼ cup  coconut sugar 
4 tsp  baking powder (aluminium free) 
¼ tsp  baking soda (aluminium free) 
½ tsp  Himalayan salt 
¼ cup  melted vegan butter (plus more to grease the pan) 
1 tsp  vanilla extract 
zest of 2 lemons, divided 
1 T  poppy seeds 

1. In a small bowl, combine the chia seeds and water. Set aside. This is your egg replacer.  

2. In another bowl, combine 1 teaspoon of lemon juice and the milk. Set aside. The acidity curdles the milk slightly to form vegan ‘buttermilk’. Reserve the rest of the lemon juice for the pancakes. 

3. In a large bowl, whisk together the flour, sugar, baking powder, baking soda and salt. Make a well in the centre and add the buttermilk, chia egg replacer, melted butter, remaining ¼ cup of lemon juice and vanilla. Whisk together the wet ingredients within the well before gently folding in the dry ingredients. Mix until mostly smooth. Some lumps are okay. Reserve ½ teaspoon lemon zest for garnish, and stir the rest into the batter along with the poppy seeds. 

4. Preheat pan over medium-high heat for 2 minutes, then reduce the heat to medium-low. Grease the pan with vegan butter. 

5. Scoop ¼ cup of batter into the pan. When bottoms are golden brown and there are several air bubbles in the pancakes, flip them over. Cook for 2–3 minutes on each side, until golden brown and crisp. 

6. Serve with pomegranates, banana, agave or whipped coconut cream, raspberries, reserved lemon zest. 

Massaged kale chopped salad

400 g tin chick peas (drained and rinsed), or 1½ cups cooked chick peas 
5  large kale leaves  
2–3  stalks celery 
3  large tomatoes 
1  red onion 
1  red bell pepper 
1  avocado 
handful of olives 
½ tsp  salt 
Optional: large handful flaked or slivered almonds, toasted 

1. Tear kale leaves into smaller pieces, sprinkle with half a teaspoon fine sea salt and massage until limp.  
2. Finely chop the vegetables and olives, and mix all together with the kale and chick peas. 
3. Optional: Dress with lime or lemon juice, and extra virgin olive oil and scatter with slivered almonds. 

Vamped-up Bloody Mary

Beetroot juice is one of the richest dietary sources of nitrates, which help improve blood flow and heart health. The addition of cayenne pepper in this heart-healthy, alcohol-free take on a Bloody Mary gives a further boost as cayenne is great for circulation. The garlic, lemon and parsley added to the mix are anti-inflammatory and anti-bacterial. 

4 beetroot
1 celery stalk
2 springs parsley
½ lemon, skin and flesh
1 cm slice horseradish
1 small garlic clove, peeled
pinch cayenne pepper
1 tsp coconut aminos

Feed all the ingredients through a juicer – you can add the coconut aminos through the juicer or just swirl into the juice afterwards.