Ultimate Seed Mix Cracker

Flaxseed contain Omega 3 and fibre, sunflower seeds contain folate, selenium, vitamin E and copper, Pumpkin seeds have antioxidants, Omega 3 and zinc and sesame seeds, calcium, magnesium, zinc, fibre, iron and B1. Basically everything you take in a multi vitamin is found in this ultimate seed mix and its really tasty too.

This is the second recipe in my Ultimate collection, the seed cracker is not really a new thing at all, I just really needed a toast substitute for the mornings and designed this recipe, I like that it has the added carrot and baby marrow making it a little less dry and even more nutritious.

The Ultimate cracker

Makes 4 large toast size pieces or 8 small

100ml ultimate seed mix, blended to a dust

100ml flaxseed

100ml sunflower seed

100ml pumpkin seed

1 small finely grated baby marrow

1/2 small finely grated carrot

2tbsp tahini paste

10ml psyllium husk

2ml cajun spice

1 ml onion powder

pinch of salt

Mix all together , spray and cook a 20cm by 15cm pan or line with greaseproof paper.

Press the cracker mix into the tin and bake on 180 degrees Celsius for 15 - 20 minutes.

Top with any sandwich topping.

Recipe and pictures copyright by Tamsyn Wells

Dim Sum Broth

This recipe is just added to my collection of quick broths and of course goes really well with my favorite Dim Sum!

Dim Sum Broth
serves 4

1/2 onion sliced
1 tbsp ginger, julienne
2 tsp sesame oil
30ml sake
30ml sherry
60ml soy sauce
2 cups water
4 cups chicken stock
2 tsp palm sugar
squeeze of lemon

Fry the onion and ginger in the sesame oil.
add the other ingredients and bring to the boil, adjust seasoning.
Steam the dim sum and serve in the broth with fresh coriander.

Add chilli if you want a bit of spice.

Recipe and picture copyright by Tamsyn Wells

Quick Chicken Bone Broth

Most food trends that hit our shores originate from New York City even though we are top of the culinary list. Bone broth is by no means a new food item, it is the base of all cuisines from french to even Vietnamese but made into a new food trend by a chef who opened an eatery called Brodo in New York, specialising in beef, chicken and turkey broths with new style additions like fresh ginger, roasted garlic and pickled chillies. The main attraction in bone broth is the collagen know to plump skin and improve hair quality while boosting the immune.

I made a quick one with chicken legs in the hope the high vitamin, collagen and mineral content in the soup cures my flu. I added fresh grated ginger, parsley, coriander and a squeeze of lime at the end to freshen it up and cut the richness but it may be used in your gravy, risotto's, Ramen noodles, and as a base for an even more flavourful soup.

Quick Chicken Bone broth

serves 2

1 pk free range chicken legs 500g

1/2 onion, chopped

15ml olive oil blend

2 garlic cloves, chopped

2 celery stalks, finely sliced

2 carrots, cut in 4 longways then cut into cubes

3 baby marrow, cut the same as the carrot

2 sprigs thyme

squeeze of lemon

salt

few sprigs flat leaf parsley

few sprigs coriander

squeeze of lime

thumb size piece of ginger

Fry the chicken, onion and garlic in a pot until the onions are softened, the chicken does not need any colour, just to release some of the fat.

add the carrots, celery and baby marrow and the thyme leaves, fry for 2 minutes and then top up with a litre of cold water. Add 5ml salt and a squeeze of lemon.

Bring to the boil and simmer for 30-45 minutes, skim the top every 10 minutes.

Remove the legs from the soup and shred the meat, ad back into the pot and adjust the seasoning.

Serve with a lime wedge, fresh grated ginger and chopped parsley and coriander.

Recipe and pictures by Tamsyn Wells

Broccoli Orecchiette

I have made this dish many times using the bought version of the pasta always wanting to try make them myself, easier than I thought and as always freshly made totally outshone the bought variety.

Orecchiette meaning small ears are flat rounds of pasta with a slight curve to cup the sauce/filling you are going to  serve with it, the recipe uses no egg which is why I was worried it would possibly come out tough but these were of the lightest I have ever tasted, almost dumpling in texture.

The most traditional topping is this broccoli and anchovy version I made but they would be really amazing with tiny meatballs and ragu or a basic tomato sauce.

My Home Made Orecchiette
Step By Step Recipe

Pasta:
1.5 cups cake flour
warm water to form a dough
Pinch of salt

Filling:
1/3 pk of broccoli
1 garlic
1/2 red chili
5 anchovy fillets
lemon juice
olive oil
Parmesan
salt and pepper

Place the flour in the centre of a wooden board and make a well, add the warm water slowly stirring in the centre, incorporating the flour as you stir.

Once you have all the flour incorporated and the dough is not sticky, knead until it is smooth for about 5 minutes. If you added too much water just add extra flour.

Cut the dough into 2 or 3 pieces and roll into a log about the thickness of your thumb then cut discs 0.5cm max. Using your thumb and flour if necessary, squash each disc as flat as you can with your thumb and then peel it off allowing it to curve.

Spread them out on the board, you may now allow them to dry out if you wish or use them immediately. Prepare the filling by putting a pot of water on to boil. Using about 1/3 of a pack of broccoli, place it in the boiling water for 3-5 minutes. While its blanching get a clove of garlic and cut into chunks that you can remove later unless you want strong garlic then chop it. 1/2 chili chopped, 5 anchovy fillets and a squeeze of lemon.

Remove the broccoli from the boiling water and place in ice water to keep the green colour then finely chop it up with the stalks. Add your Orecchiette to the pot of water with some salt and boil for 5-6 minutes, they will rise to the surface, then strain.

Place the pot back on the heat with a little oil and fry the garlic, chili and anchovy fillets. Remove the garlic now if you wish.

Add the finely chopped broccoli, allow to heat through, add the pasta, some salt, pepper, lemon juice and a drizzle of extra virgin olive oil.

Eat and enjoy topped with parmesan shavings.

Recipe and pictures copyright by Tamsyn Wells

Carrot Muffins with a crunchy almond topping

The pastry kitchen at the hotel where I work makes this muffin, it's my occasional treat when I need a boost so I decided to make them for my 90k cycle the other day just changing the recipe by adding the topping and removing some sugar. They are loaded with carrot of course, a vegetable high in carbs and oil for energy.
They held together well and would work great with a cream cheese frosting as a cupcake.

Carrot Muffins with crunchy almond topping
Makes 10 - 12

180g flour
1/2 tsp bicarb
1/4 tsp baking powder
1 tsp cinnamon
1/2 tsp salt
180g light brown sugar
140g canola oil
1/2 vanilla pod
80g eggs (2)
220g grated carrot, grate on the fine side

Mix the dry ingredients, flour, bicarb, baking powder, cinnamon, and salt.
Mix the wet ingredients, sugar, canola oil, vanilla pod seeds, and eggs.
Mix the wet ingredients in a cake mixer, add the dry ingredients then lastly add the carrot, mix until smooth.
Place in muffin cups in a muffin tray, top with topping and bake on 190 degrees Celsius for 20 - 30 minutes or when bouncy to touch.

Topping:
3 tbsp light brown sugar
3 tbsp flaked almonds crushed
1 tbsp butter

mix with your fingers to a crumble, place on top of each muffin.

Recipe and picture copyright by Tamsyn Wells