Discover Jackfruit

Discover Jackfruit

Everything you need to know about the fruit that is taking the meat-free world by storm.

 

Have you heard of jackfruit? This nutrient rich, oversized, crowd-pleasing fruit is certainly taking the meat-free world by storm. You don’t need to worry about supply levels either – just one jackfruit tree can produce up to three tonnes of fruit in just one year! The huge trees produce massive, green, oblong fruits with a bumpy, fleshy exterior. On the inside, jackfruit contains many pale-yellow, plump bulbs, which are edible and joined at the core. The seeds can also be cooked, eaten on their own, or ground into flour.

 

Packed with fibre and antioxidants, jackfruit is increasingly being used all over world as a plant-based meat alternative. The great thing about green (or young) fruit is they don’t have a strong flavour on their own, so they’re able to soak up herbs, spices, and other seasonings. It also has a stringy, “meat-like” texture, making the fruit perfect for plant-based versions of shredded chicken, pulled pork, or other meat-based meals.

 

Jackfruit isn’t just an easy way to incorporate more meat-free meals into your diet, it can be a nutritious and sustainable food and offers an interesting way to expand your culinary horizons. Head into your local WholeLife to discover the Amazonia Tender Jack range.  With delicious flavours such as Smokey BBQ, Curry, Teriyaki, and Original, which will you choose?

Check out the Amazonia website for more recipes and inspiration.

 

Vegan Summer Spaghetti

Vegan Summer Spaghetti

A simple but delicious recipe to transport you to a warm summer evening on the coast of Italy..

Ingredients:

. Pasta

. 1 large Zucchini – roughly chopped

. Bunch of Basil

. 4 Yellow Squash – roughly chopped

. Handful of Baby Spinach

. Canned whole Tomatoes

. 1 tablespoon Tomato Paste

. Punnet of Cherry Tomatoes – cut in halves

. 1 cup of Passata

. 2 teaspoons blended Porcini 

. 2 cloves Garlic – crushed

. 1 White Onion – finely chopped

. 1 teaspoon dried Chilli Flakes

. Walnuts – for serving

Prep time: 15 minutes

Cooking time: 25 minutes

Servings: 4-6

Lets Begin… 

1. Heat your pan over a medium heat with a good drizzle of olive oil. Add the onion and cook until translucent.

2. Add the zucchini, squash, garlic and tomatoes into the pan. Stir until they start to brown and cook through. Season with salt, pepper and chilli flakes.

3. Make a dust from your dried porchini mushrooms in a mortar and pestle.

4. Stir in the canned tomatoes, passata, tomato paste, porchini, baby spinach and half the basil. Bring the sauce to a low simmer and cook until the sauce is thickened, breaking up the tomatoes as you stir.

5. Whilst the sauce simmers cook the pasta according to the package directions in salted water.

6. Serve the sauce over the pasta with the remaining fresh basil and a grating of walnut.

5 Ways To Get A Better Nights Sleep

5 Ways To Get A Better Nights Sleep

It’s International Sleep Day and if you struggle to get a good night’s sleep, keep reading for our top five tips to help send you into the land of nod…

1. Create a bedtime routine

A nightly routine helps you relax, fall asleep and be better prepared for the next day. Here are a few examples of activities you can include in your own bedtime routine.
– Make tomorrow’s to-do list. Writing down all the things on your mind that you need to do will set your mind at ease and allow you to relax.
– Set out what you need for tomorrow. The habit of laying out your clothes for the next day or preparing your lunch the night before are rituals that help relax us for sleep, particularly if you have a busy schedule the next day.
– Have a hot shower or soak in the bath. Loosening up and calming down for bed. Immersion in water can be very therapeutic; soothing both body and mind.
– Stretch. Take a few minutes before bed to stretch your body, this can assist in relieving built up muscle tension and stress from the day.

2. Lavender

Lavender in a tea or lavender essential oil in a diffuser can help promote a good night’s sleep. Lavender offers calming and soothing properties that help you to fall asleep faster and improve the overall quality of your sleep. Lavender can also increase slow-wave sleep which is important for slowing your heartbeat and relaxing the muscles.

3. Only go to bed when you’re tired

It is important your mind associates the bedroom only with sleep. Regularly using your bed for activities such as watching television, eating, working or using your mobile phone can cause problems when it comes to sleep time. Going to bed before you are sleepy or drowsy can result in a long period of being awake. It is also important to control the amount of time in bed lying awake. If you find you are worrying or not sleepy for more than 15-20 minutes in bed move to another room to try to do something relaxing like reading a book. Have a chat to your WholeLife pharmacist for other tips on how to help you fall asleep quicker.

4. Exercise

Exercising for at least 30 minutes a day, 5 times a week, can assist with better sleep. Likewise, exercise can help increase time spent in restorative deep sleep, meaning you will wake up feeling more energised. Regular exercise also helps to reduce your stress and anxiety which is a common source of trouble falling asleep.

5. Meditation

If thoughts and worries are keeping you up at night, meditation might be an option to help improve your sleep or quality of sleep. Meditation can promote a calm mind allowing the body to relax. Mindfulness meditation is one of the most popular forms of bedtime meditation. This involves deep belly breathing and simply paying attention to your body; the sound of your breath, the feeling of your bed, the rise and fall of the belly and chest. There are some fantastic apps out there to guide you. And remember, it normally takes several weeks of relaxation techniques to improve sleep patterns so set a time each evening to focus on you.

 Sweet dreaming…

Vegan Christmas Roast

Vegan Christmas Roast

Christmas dinner is fast approaching. Our roasted butternut squash with spiced stuffing is the perfect substitute for a classic roast dinner, or as a delicious accompaniment to your Christmas table spread.

Ingredients:

. 1 ripe butternut squash  (around 1.2kg)

. Extra virgin olive oil

. 1 red onion

. 1 bunch fresh sage

. 1 bunch fresh tarragon

. 2 cloves of garlic

. 10 sundried tomatoes

. 75g peeled chestnuts or pecans

. par cooked brown rice

. 75g dried cranberries

. 1 teaspoon ground allspice

. red wine

. 1 pomegranate

. zest of 1/2 orange

Prep time: 35 minutes

Cooking time: 2 hours

Servings: 6

Lets Begin… 

1. Preheat your oven to 180°C

2. After washing the squash, slice it in half lengthways; then remove the seeds; keeping them for later.

3. Using a spoon, scoop out some more flesh to make room for the stuffing along the entire length of the squash.

4. Finely dice the excess flesh & put into your medium heated frying pan along with the seeds and a good splash of olive oil.

5. Finely chop the onion & garlic and add to the pan. Stirring regularly.

6. Pick the sage & tarragon leaves, chop together with the sun-dried tomatoes & chestnuts. Add into the pan.

7. Add the rice, cranberries, orange zest & allspice into the pan and combine. Season with salt,

pepper & a swig of the red wine.

8. Mix well & fry for around 10 minutes, or until beautifully softened.

9. Pack the squash halves with the mixture, then press the two halves together to make a parcel, nice and snug.

10. Using cooking twine, bind your squash parcel to keep everything together.

11. Massage the skin with a little bit of oil, salt & pepper.

12. Place the stuffed squash in the centre of a baking pan, covering with tin foil.

13. Bake for around 2 hours, or until soft & cooked through. Remove the foil for the last 15 minutes for a golden brown skin.

14. Once ready, place the squash on your serving platter of choice & remove the twine. Carve it at the table in generous thick slices.

15. Top the slices with the juicy pomegranate seeds. Enjoy!

Gluten Free Brownies

Gluten Free Brownies

Decadently fudgy with pops of nutty goodness… Have we got your attention?

Happy brownie day everyone! This flourless brownie recipe is ultra moist, delicious and a crowd pleaser for everyone regardless if they are eating gluten free. As an added bonus; they also happen to be grain free, dairy free & paleo.

 Ingredients: 

. 1/2 cup of nuts of your choice

. 125g dark chocolate

. 50g coconut oil (softened at room temp)

. 3 free range eggs

. 1 cup almond flour

. 1/4 cup cocoa powder

. pinch of seasalt

. 1/2 cup dark chocolate chunks

. 175g coconut sugar

 Prep time: 15 minutes

Cooking time: 20 minutes

Servings: 9

Lets Begin… 

1. Pre-heat your oven to 180°C & line a 20X20cm baking pan with some coconut oil and greaseproof paper.

2. Lightly crush your choice of nuts in a morter & pesel, making sure to leave them a little bit chunky for a beautiful pop of crunch when you bite into your brownie. For ours we are using activated 

hazelnuts which are available at most Wholelife stores. Of course you can opt out of using nuts for those with allergies, instead you could try using dried fruits.

3. Lightly toast the nuts in a pan until fragrant. Set aside to cool.

4. Melt the dark chocolate and coconut oil together in a glass bowl over a simmering pot of water. Once combined set aside.

5. Using a hand beater or stand mixer with a whisk attachement, whisk the eggs & coconut sugar until pale, fluffy and tripled in volume; for about 5-7 minutes.

6. Slowly drizzle in the melted chocolate mixture while stirring until the chocolate is completley incorporated.

7. Sift the almond flour & cocoa powder into the wet mix. Gently fold in the dry ingredients until smooth.

8. lightly stir in the nuts, chocolate chunks and sea salt, leaving some to sprinkle over the top of the brownie.

9. Transfer the mixture into your baking pan & smooth the top; sprinkling your leftover nuts & 

chocolate.

10. Bake for 18-20 minutes. Test the brownies by inserting a skewer, if it comes out with moist crumbs its ready.

11. Serve the brownies either still warm or cooled.  

Keep in a cool dry place in a container for 3-4 days.

Protein Scones with Raspberry Chia Jam Recipe

Protein Scones with Raspberry Chia Jam Recipe

It can be difficult getting enough protein into your diet, particularly if you are vegetarian or vegan. One simple way to increase your intake is to use a protein supplement.  Adding some into a daily shake or into your favourite recipes is simple once you know how.

This recipe is high in healthy protein thanks to the addition of Vital Protein. We’d like to give thanks to our friends at Martin and Pleasance for sharing.

SCONES RECIPE

Ingredients

1 teaspoon bicarbonate soda
2 Tablespoons of Vital Protein (Vanilla)
1 teaspoon ground cinnamon
1 teaspoon ground nutmeg
300g Oat flour
150g plain flour
200ml Almond Milk
200ml Maple/agave/rice malt syrup
1 Tablespoon melted coconut oil

Method

Preheat oven to 180°C and grease a muffin tin with coconut oil (the heat from your hands will help melt the oil as you spread it).

Place all dry ingredients together in a bowl and mix together well. Use a whisk or fork for this.

Add wet ingredients and continue to slowly whisk all the ingredients together until a better is formed.

Pour the mixture into the muffin tins and bake for around 25 minutes or until a knife inserted has come out clean.

Leave your scones to cool in the tin (if you can wait that long!), then serve with yoghurt and chia jam.

CHIA JAM

Ingredients

1 cup raspberries (frozen are fine)

2 Tablespoons of chia seeds

1 cup of water

1 Tablespoon of agave/rice malt syrup (optional)

Method

Throw all ingredients into your blender on high for around 3 seconds, then transfer to a small pot and gently bring to the boil, stirring occasionally.

Once your jam is bubbling, turn down the heat to simmer and stir continuously for five minutes.

After 5 minutes or once your jam has thickened nicely, transfer to a sterilised jar and refrigerate.

Serve with Coconut Yoghurt.

Eat and enjoy : )

Vegan, Dairy Free, High in Protein