Tuna Stuffed Baked Potato

Today in Australia, we take the potato for granted because it is easy to grow, available all year round, in plentiful supply and cheap to buy.

Sadly, this was not the case in the 1840’s when the great famine swept through Ireland. Prior to this time, potatoes were the staple diet for the Irish (particularly in the poorer communities) until a disease “Potato Blight” ravaged potato crops throughout the island. Starvation, hunger and sickness, led to death and emigration of more than a quarter of Ireland’s population. There was not one potato to be eaten. Many were caught stealing to survive the deprivation, then incarcerated and deported to Australia to serve out their punishment... thus Australian convict history further unfolds.

Tuna Stuffed Baked Potato

The wholesome potato would have to be the most versatile vegetable, cooked and added to an endless range of dishes like soups, casseroles and salads and is essentially high in Vitamin B6 (provides energy), Potassium (benefits the heart and lowers blood pressure) and Vitamin C (to maintain a healthy immune system).

One of my favourite, easy to prepare nutritious snacks is a “Stuffed Baked Potato”.
Any sort of filling can be used depending on your taste, but I love to use tuna in olive oil for its vital sources of omega 3, (essential for Rheumatoid Arthritis) along with fresh herbs from my garden.

My recipe as follows:

 Wash, dry and fork 4 large potatoes, place and bake in fan forced oven
@ 200 degrees for approximately 1 hour

Have ready:

2 cans 95g tuna in olive oil (drained)
Finely diced and lightly fried cup of fennel bulb
Finely chopped fresh garlic chives
Finely chopped fresh mint
Finely chopped fresh parsley
1 cup grated tasty cheese
200g natural Greek yoghurt
Pinch of ground paprika
Salt and pepper

Tuna Mixture

Allow cooked potatoes to cool enough to handle, insert knife about 2cm from edge, cut around the top and discard skin. Scoop out the potato flesh and place into a bowl.

Add and mix in the rest of the ingredients, then spoon mixture into the scooped out potato jackets.

Place stuffed potatoes in oven for a further 10 minutes to heat through.

Serve immediately – always nice with a green salad.

Slow Cooked Beef Curry

Ingredients

• Oil
• 800g Gravy Beef or Osso Bucco, cut into 2.5cm pieces.

I prefer the Osso Bucco as the bone marrow adds a smooth texture and buttery flavour to the gravy. Bone marrow is also essentially beneficial for your health and strengthens the immune system.

• 2 brown onions, finely chopped
• 2 potatoes peeled and chopped into 2cm pieces
• 2 stalks celery thinly sliced
• 2 x 400gr can diced Italian tomatoes
• 3 garlic cloves, finely chopped
• 4 small hot chillies, finely chopped
• 2.5cm piece fresh root ginger in curry grated
• 3 tsp ground cumin
• 2 tsp ground coriander
• 2 tsp ground turmeric
• 2 tsp garam masala
• 1 tsp paprika
• 1 tsp cardamom
• 1 tsp cayenne pepper
• 1 beef stock cube
• 2 bay leaves

Home grown Pequin chilli peppers

To Serve:

• Greek style yoghurt
• Fresh chopped coriander
• Finely diced Lebanese cucumber
• Pappadums

Method

• Heat a little oil in a frying pan and fry the beef pieces for 4-5 minutes, or until browned all over. 
• Place whole diced tomatoes in slow cooker, then the browned meat.
• Heat remaining oil in a frying pan and fry the onions for five minutes, then add the garlic, chilli and ginger and fry for another 2-3 minutes. Add the spices apart from garam masala and fry for another minute, then tip the mixture into the slow cooker.
• Add half of the empty diced tomato tin with water, pour into fry pan, add crumbled stock cube and stir to dissolve and soak up remaining spices before adding to slow cooker.
• Add Bay leaves and stir everything together, making sure everything is covered in liquid and cook for 8 hours on low.
• About 30 minutes before serving, stir in garam masala.
• Plate curry on a bed of steamed rice, topped with a dollop of yoghurt, finely diced Lebanese cucumber and chopped coriander.
• Serve with Pappadums

Variations:

I sometimes use sweet potato in place of ordinary potatoes.
May like to add more chilli - depending on your taste.

Favourable Fennel

Fennel - fresh from my Dad's garden

When I pay a visit to my parents home in the beautiful City of Busselton, I rarely leave empty handed.

Often, I’m laden with either my mother's home-knitted blankets, beanies or scarves, gluten-free cakes, plant cuttings or fresh produce (whatever is in season at the time) from my father’s flourishing vegetable garden.

My Dad’s prided garden also boasts a plot of fennel and he often gives me a couple of generous, hearty bulbs. The bulb, stalk, leaves and seeds are entirely edible, so nothing goes to waste.

Following a little research and experimenting with various recipes using the culinary herb, I’ve created a delightful salad (below), by combining a finely sliced fennel bulb, red onion, avocado, orange segments, baby spinach, cashews and craisins, tossed in my favourite homemade dressing.

I have also used the bulb for additional flavour in my stuffed baked potatoes, curries, as well as a healthy broccoli soup. The fennel fronds are an excellent counterpart with my smoked salmon and camembert cheese

My creation; Crisp, Fresh Fennel Salad

Inquisitively, I investigated further to learn the origin and health benefits of the delicate anise smelling vegetable and am impressed with how nutritiously versatile the humble fennel herb is.

This unique whitish-green bulb of interacted stalks, topped with feathery green fronds dating back to Ancient Greece, was also used in traditional rituals and festivities.

As a long term sufferer of Rheumatoid Arthritis, I’m often researching natural alternatives to improve my tissue and joint health in order to decrease inflammation that causes pain. I was therefore elated to find that one of my favourite herbs "fennel" is loaded with the body’s primary water-soluble antioxidant Vitamin C, essential for proper functioning of the immune system and combating free radicals. Cellular damage is the result of unconstrained free radicals, which leads to pain and joint deterioration in autoimmune diseases.

The Fennel bulb is also high in dietary fibre, folate and Vitamin B, vital for healthy blood vessels to essentially reduce bad cholesterol levels and potentially remove toxins from the colon to further prevent bowel cancer.

Additionally, Fennel is a great source of potassium, an important mineral that helps to lower blood pressure and furthermore reduce the risk of stroke or heart attack.

I’m somewhat inspired with the medicinal advantages of drinking fennel tea and am now consuming this pleasant infusion and savouring the faint aroma of liquorice, regularly. As a result, my flare-ups have reduced significantly and I have even reduced my medication dosage.

Fresh Fennel Herbal Tea

Listed below are some benefits for consuming fennel tea:

• The tea is a perfect, natural remedy for heartburn, indigestion, flatulence, bloating and eases cramps due to irritable bowel syndrome. It reduces the acid levels and cleanses the intestines of bacteria. The tea also acts as an antibacterial in the mouth and reduces bad breath.

• Naturally, with strong Vitamin C properties, this wonderful tea is an asset in maintaining a healthy immune system, to combat viruses, harmful bacteria and cold symptoms. The infusion reduces fevers, relieves sore throats and treats many upper respiratory tract ailments such as asthma, bronchitis, coughs and congestion.

• Kidneys are cleansed by an increased healthy urine flow through digesting fennel tea as well as proper liver function to balance out hormones and relieve a number of daily symptoms.

• Fennel tea also enhances women’s health and brings relief to those who suffer with PMS, menstrual cramps or menopausal symptoms. Expecting mothers may also find it helps with morning sickness and Greek doctors prescribe the tea for nursing mothers to increase the flow of breast milk.

• If your baby suffers from colic, fennel herbal tea may help as it relaxes the intestinal tract and is completely safe for children.

• Drinking fennel tea will boost your metabolism, allowing you to burn fat faster and helps reduce water retention, making it the best weight loss teas for you!

• Noteworthy; if you suffer with sore, swollen eyes, soak a cotton ball in fennel tea and place over the eye lid to reduce puffiness. Eye infections can also be treated with fennel tea as it is a natural antiseptic.

This is how I prepare my pot of fennel tea:

1. Chop small pieces of the bulb and snippets of the fine, green leaves
2. Add these to the teapot strainer and pour boiling water over the top.
3. Allow the tea to seep for 20 minutes, before pouring a cup to enjoy.

Beautiful fresh fennel tea with a delicious liquorice aroma and taste

Broccoli Salad

A quick, healthy Snack;

Nights when I go out dancing, I don't like to consume anything too heavy,

so a couple of hours before I am due to leave home I fix myself

a substantial, healthy and energising snack.

Anything goes really, it all depends what you like and have available.

Here I diced up some celery, cucumber, a tiny bit of red onion

(don't want to have onion breath when dancing up close),

halved cherry tomatoes, chopped raw broccoli, raw cashews

and some crumbled Lemnos feta cheese.

I also added a pinch of chopped fresh basil and mint,

a drizzle of avocado oil, verjuice and a squeeze of lime juice.

You may even like to add some diced capsicum,

avocado and/or a small can of kidney beans.

It's really just a matter of preference.

Gluten Free Pizza

Gluten free vegetarian pizza

...must say, I took a punt with this one!

On deciding to make a quick and easy homemade vegetarian pizza for dinner,

I set off to the supermarket to buy a gluten free pizza base.

Once I reached the pizza/wrap section, it reminded me why I rarely make a pizza,

for I only had two choices:

A - use a gluten free, wrap that looked as exciting as a shoe sole,

or B - pay $7.99 for an "authentic Italian" pizza base.

.... So I opted for C - go home and make my own!

I recalled recently reading a recipe for a Mediterranean-style pizza, in a magazine,

where the dough was made using self-raising flour and Greek style yogurt.

On my return home, I checked it out online to find it had numerous ratings of 5 stars!

Gluten free pizza dough

With a tub of Greek-style yogurt in my fridge

and gluten-free SR flour in my pantry,

I decided to give it a go...

It called for:

1 cup sifted flour mixed with 200 grams of yogurt until it forms a ball.

Turn the dough out onto a floured surface and knead it for about 5 minutes. I found it to be very soft and light.

Roll out the dough to form the base and placed onto a baking tray.

My pizza ready to pop into the oven

Onto the base, I spread tomato paste and topped with crushed clove of garlic, diced red onion and chilli. I then added grated tasty cheese, sliced cherry tomatoes, mushrooms, capsicum and left over roast pumpkin. I added sliced pitted olives, chopped fresh basil and oregano.

In a 220 degree C preheated fan forced oven, I baked my pizza for 20 minutes.

The base was crusty, the

aroma of fresh basil wafted through the air

and the topping was scrumptious!

Ready to eat

Gluten Free Pineapple Fruit Cake

This has always been a favourite of mine and is very moist and wholesome... an ideal cake for Christmas.

Makes an ideal Christmas Cake

Ingredients:

470 gram can crushed unsweetened pineapple

500 grams Sunbeam gourmet mixed fruit

125 grams butter

3/4 cup brown sugar

1 teaspoon bicarbonate of soda

2 large free range eggs

1 cup gluten free self-raising flour

1 cup gluten free plain flour

1 teaspoon ground allspice

1/4 teaspoon salt

Method:

Line a deep 20 cm round cake tin with two sheets of baking paper, bringing the paper 5 cm above the edges of the tin.

Combine undrained pineapple, chopped fruit, butter, sugar, spice and soda in a saucepan. Stir over low heat until sugar is dissolved, bring to boil and boil uncovered for 3 minutes. Allow to become cold.

When boiled fruit is cold, add beaten eggs and sifted dry ingredients, mix well.

Spread mixture evenly into the prepared tin.

Bake in a preheated oven at 160 degrees fan-forced for 1 1/2 to 2 hours until cooked when tested.

Cover and leave in tin until completely cold. 

Run, run as fast as you can...

Making Gingerbread Men

Ready and eager to decorate

Ingredients:

Melted butter, to grease

125g butter, at room temperature

100g (1/2 cup, firmly packed) brown sugar

125ml (1/2 cup) golden syrup

1 egg, separated

375g (2 1/2 cups) plain flour

1 tablespoon ground ginger

1 teaspoon mixed spice

1 teaspoon bicarbonate of soda

150g (1 cup) pure icing sugar, sifted

Smarties and M&M’s to decorate

Method:

Preheat oven to 180°C. Line 2 baking trays with baking paper.

Use an electric beater to beat the butter and brown sugar in a bowl until pale and creamy. Add the golden syrup and egg yolk and beat until combined. Stir in the flour, ground ginger, mixed spice and bicarbonate of soda. Turn onto a lightly floured surface and knead until smooth. Press dough into a disc. Cover with plastic wrap and place in the fridge for 30 minutes to rest.

Meanwhile, place egg white in a clean, dry bowl. Use an electric beater to beat until soft peaks form. Gradually add pure icing sugar and beat until stiff peaks form. Cover with plastic wrap and place in the fridge.

Place the dough between 2 sheets of baking paper and roll out until about 4mm thick. Use gingerbread man cutters to cut out shapes. Place on trays about 3cm apart. Repeat with any excess dough.

Bake in oven for 10 minutes or until brown. Remove from oven. Transfer to a rack to cool.

Place prepared icing in a piping bag and pipe icing over

gingerbread men to decorate, then finish with Smarties or M&M’s

Well done Rocco

Clever boy Valentino

Happy Families

The end result - ready to take home.

Gluten Free Chocolate Coconut Squares

This is just so quick and easy and an old favourite of mine and the grandchildren just love it too!!

Base Ingredients:
1/2 cup gluten free plain flour
1/3 cup gluten free self raising flour
150 grams melted butter
3/4 cup soft brown sugar
1 lightly beaten free range egg
1/4 cup cocoa powder
3/4 cup desiccated coconut
1 teaspoon natural vanilla extract

Chocolate Icing Ingredients:
1+1/2 cups soft icing mixture
1/4 cup cocoa powder
1/2 teaspoon natural vanilla extract
20 grams soft butter
Dash of boiling water

Base:

Preheat oven to 160°C (fan-forced).
Line a 20 cm x 30 cm lamington pan with baking paper.

Place butter, brown sugar, egg and vanilla in a large bowl and stir until well combined. Add sifted flours and cocoa, then add 1/2 cup of coconut. Stir until well combined.

Spread mixture into the prepared pan and bake for 25 to 30 minutes or until firm to touch.

Chocolate icing:

Sift icing sugar and cocoa into a medium heatproof bowl. Add vanilla, butter and boiling water and stir until smooth.

Spread the warm slice with icing and sprinkle with the remaining desiccated coconut.

Set aside to cool completely and cut into squares.

Stuffed Roast Butternut Pumpkin

Tonight I thought I'd creative and trial a couple of vegetable side dishes to add to our Christmas buffet.

Butternut Pumpkin

Butternut pumpkin is always a favorite, so I halved one lengthwise, scooped out the seeds, rubbed a little virgin oil and seasoned with salt and cracked pepper, before roasting for a little over an hour at 180 degrees (fan forced oven).

In a bowl, I combined:

1/2 finely chopped red onion
1 garlic clove crushed
1 tbsp fresh rosemary
1/2 tsp ground paprika
1/2 cup breadcrumbs (I use gluten-free)
1/4 cup chopped walnuts
1 tbsp wholegrain mustard
1 cup tasty grated cheese
1 egg lightly beaten

Mixed all ingredients, using only 1/2 the grated cheese.

Removed butternut pumpkin from oven, spooned mixture into hollows, then returned to oven for a further 15 minutes.
Removed once again, sprinkled remaining grated cheese over top, then popped back into oven for a few minutes until cheese melted.


I also had a zucchini in the fridge, so I halved it lengthwise, scooped out the seeds and filled it with the remaining breadcrumb mixture.

Having placed the halves on a tray, I popped it into the oven to roast for 25 minutes, then removed the tray, sprinkled a little grated cheese on top and returned it to the oven for a few minutes to melt.

Roast Stuffed Zucchini 

Whilst the pumpkin and zucchini were roasting, I roasted a small sweet potato, cut into 1 cm slices and remaining red onion, sliced, so it cooked nice and crispy for 40 minutes.







I also added a few halved cherry tomatoes during the last 10 minutes of roasting.

This made for a scrumptious, healthy gluten free, vegetarian meal and I will definitely cook the stuffed roast butternut pumpkin on Christmas day. 

Roasted Stuffed Butternut Pumpkin

Healthy Start

Breakfast is without question the most important meal of all and our mind and body simply cannot function as well without breaking our overnight fast and to refuel with a nourishing start to our day.

I absolutely love my yoghurt that provides an excellent source of calcium in addition to maintaining healthy intestinal function.
I never eat anything other than pot set yoghurt because it essentially holds the highest count of live bacteria, as it is cultured in the container it comes in.

I really can’t go without my Pink Lady apple - naturally lowers cholesterol and is full of fibre. Crunching on an apple also reduces tooth decay as it stimulates the production of saliva.

Consuming a spoonful of natural honey a day does more than sooth a cough. It boosts energy levels and has antibacterial and antifungal properties that aides in the healing of wounds.


I enjoy the crunchiness of chia seeds sprinkled over my yoghurt more so in knowing they are a high source of antioxidants, protein and fibre.

The delicious, aromatic cinnamon spice stimulates my senses and by ingesting a little each day naturally cleanses and reduces plaque and gas in the intestines.

Walnuts are a brain food and my favourite nut. Fundamentally, they’re packed with omega 3 fats, powerful antioxidants and cancer fighting properties.

Each morning, I prepare and start my day with this naturally, healthy, digestible bowl of goodness that provides sufficient energy and sustainability to last me until midday.

200 grams natural pot set yoghurt
1 red apple – chopped
A drizzle of honey
1 tablespoon chia seeds
Sprinkle of ground cinnamon
¼ cup Walnuts - finely chopped

Place chopped apple in bowl and top with yoghurt, chia seeds, drizzle of honey and a sprinkle of cinnamon and chopped walnuts.

Variations: Use chopped pear, banana or any fruit of your choice. I also add a few flaxseeds and pumpkin seeds.

Something else interesting to note:-

You should always chew food for at least 30 times before swallowing.