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Salmon, Dill and Potato Patties

Salmon, Dill and Potato Patties

Hi Friends, Welcome back to another Kiah’s Kitchen recipe post! Today I am sharing my easy and delicious Salmon, Dill and Potato Patties (or fish cakes..whatever you want to call them). Since falling pregnant I have done my best to incorporate fish 2-3 times per […]

Cutting our grocery budget without sacrificing quality!

Cutting our grocery budget without sacrificing quality!

Hi Friends, Welcome back to another Kiah’s Kitchen post! Today I am sharing something a little different, specifically around budgeting and food. I grew up in a single parent household and money was considered scarce and hard to come by, this attitude and fear towards […]

My top 5 favourite soup recipes this Fall/Winter Season!

My top 5 favourite soup recipes this Fall/Winter Season!

Hi Friends!

Welcome back to another Kiah’s Kitchen blog post! Today I’m sharing my top five favourite soup recipes for this Fall/Winter season! In Australia we are slowly beginning to see the signs of Spring on the horizon, however we’ve not escaped the cold days just yet so soup will still be on the menu in our house for at least another month or so. On the other side of the world in the Northern Hemisphere the season is transitioning into fall, the leaves will be beginning to change colour and it’s almost time to start incorporating nourishing soups and stews into your diet to support your body through this seasonal transition. Basically what I am saying is, it’s the perfect time to have some soup wherever in the world you are!



One of my favourite things about the cooler months is the soups that I can make! Soup is so easy to throw together with almost anything you have in the fridge, it’s frugal, it’s perfect for prepping ahead for some easy lunches or dinners during the week and it’s just good for the soul. Over these past four months I have been making soup once a week and have tried so many different recipes, some my own and some from other bloggers and recipe creators. Whilst I enjoyed all of them, there were certainly some stand out favourites that I absolutely loved and will continue to make time and again.

My top five favourite soups from this winter:

 

  1. Curried Pumpkin Lentil and Coconut Soup by Kiah’s Kitchen

    This delicious soup recipe is one of mine and I absolutely love it, it’s like taking pumpkin soup, giving it a bit of a kick and adding in red lentils for additional protein, fibre and folate! Win Win Win! My mum is an amazing cook (it’s probably where I got my passion from) and I always remember her pumpkin soup because she would add fresh ginger and it provided so much flavour, ever since then, I can’t make pumpkin soup without adding ginger and this soup was no exception. The ginger and curry make this soup super warming which is great on those cold winter days and the Butternut and coconut milk give a lovely creaminess. This soup is thick and filling and goes perfectly with some crusty bread on the side. This soup also freezes well making it the perfect meal prep option for winter! Get the recipe here.

  2. Spiced Moroccan Vegetable Soup with Chickpeas, Cilantro and Lemon by Joan Nathan

    I feel like the title of this soup does not do it justice, not only is it packed with herbs, veggies and chickpeas, it also has lentils and harissa paste which packs a flavourful punch. Growing up we did not go out to eat all that often, I had a single mother and we conserved money, however as a teenager mum and I did go to a cafe in Croydon called Kofi Beans occasionally and they had this delicious harissa soup with sourdough that I would get every time! I was actually looking for a harissa soup recipe to mimic the Kofi Beans one when I stumbled across this recipe and I’m so glad I did. I actually followed this recipe to the T, which is rare for me, usually I use recipes as a base and tend to improvise a little but this was perfect as written. I also tried freezing this recipe which worked fine and took it to work for lunches. Get the recipe here.

  3. Creamy Roasted Cauliflower Soup by Cookie + Kate


    This is probably one of my favourite soups ever. I love cauliflower soup but I don’t really like to use a lot of cream or dairy. This flavours in this soup are absolutely amazing and it is so so creamy without the need for any cream or milk. Roasting the cauliflower really enriches the flavour and provides depth to the soup. As usual I didn’t follow this recipe exactly, I used two heads of cauliflower instead of one and extra garlic cloves as well. I roasted the whole garlic cloves along with the cauliflower rather than sautéing them and I added in a small potato when cooking the soup on the stove. Because of this I did have to bump up the liquid so I just added some water in addition to the stock called for in the recipe. I served this soup with fresh parsley, cracked black pepper and Grana Padano cheese with fresh rye sourdough on the side *drool*. I made this soup for my mums birthday lunch and everyone loved it! Get the recipe here.

  4. Homemade Roasted Tomato and Basil Soup by Ambitious Kitchen


    When Nathan and I got back from Europe after a month of travelling, I was craving home cooked food so badly! Nathan and I live off fresh homemade meals and to go from that to a month of eating out and snacking while traveling is definitely a shock to the system! When we got back I needed something easy (jet-lagged) but nourishing and this soup was the first thing I cooked. The flavours are amazing and it is so simple to make, baking it all in the oven gives it a deliciously rich flavour. I cooked this again during the first trimester of my pregnancy when I was struggling with food aversions and nausea and it went down so well with some fresh sourdough on the side. I have not tried freezing this one, I imagine it would be better fresh given the consistency but I could be wrong! This is probably more of an Autumn soup if you follow seasonal eating, tomatoes aren’t really in season over winter, however the last harvest in late summer/early Autumn is perfect timing for making this. Get the recipe here.

  5. Spicy Sweet Potato Ginger and Coconut Soup by Jessica Beautician


    This spicy sweet potato soup is a staple at my house, it is so easy to throw together and the ginger and turmeric provide wonderful anti-inflammatory properties. Sweet potato is high in fibre and provides so many beneficial vitamins and minerals, especially vitamins B and C! So not only is this soup delicious to eat, it is also great for your immune system and fighting off those winter sniffles. I do a bit of a different variation on this soup which I’m sure I will share on my blog one day, but if you follow this recipe as written you will not be disappointed. I have tried freezing this soup and it defrosts and re-heats well making it another wonderful meal prep option. Get the recipe here.

I encourage you to give some of these soups a go, they are all amazingly flavourful and packed full of nutritional ingredients to keep you going during those cold days! Apologies for the photos, none of these have been taken with my camera, they’re all just off my Instagram but thought I would share them anyway so you could get an idea of how the soups look, to see the proper photos head to the link for each soup. I promise you will not be disappointed!

If you have any soup recipes that you love, please do let me know in the comments below or over on Instagram!

Until next time, stay warm, nourished and happy!

Kiah xo

The Humble Baked Apple: A perfect fall/winter dessert!

The Humble Baked Apple: A perfect fall/winter dessert!

Hi Friends! Welcome to another recipe post! It was my mums birthday this weekend and to celebrate I had her and my sister over for lunch. I love to cook for and feed others, it’s my way of showing love and generosity. I think I […]

Easy Pumpkin, Mushroom and Spinach Risotto

Easy Pumpkin, Mushroom and Spinach Risotto

Hi Friends, Welcome to another Kiah’s Kitchen recipe post! This delicious and creamy pumpkin, mushroom and spinach risotto came about because I am really focusing on minimising food waste and being frugal in the kitchen. I had a butternut pumpkin (I think in America this […]

Mandarin, Almond and Honey Muffins

Mandarin, Almond and Honey Muffins

Hi Friends,

Unfortunately it has been quite a while since my last post! For those of you that don’t know, I am actually pregnant with my first baby (21 weeks as I am writing this) and life has been a little hectic which hasn’t left me with much time or energy for blogging.

However, I am back today to share my healthy Mandarin, Almond and Honey muffin recipe. These little morsels of goodness are perfect for that 3pm pick me up and make a great snack for school or work lunch boxes.

For those you that know me, you know I like to shop seasonally, generally if you are buying in-season your produce has travelled less kilometers, it is fresher and more affordable. I have been getting some fresh fruit and veggies delivered from a local family run business who work with farmers to provide in-season produce boxes. It is winter in Australia right now and mandarins have been on point, my weekly deliveries have been packed with them, so much so that I actually found myself with a bit of an excess of mandarins, way more than we could possibly eat in a week.



I hate wasting food (or wasting anything really) so I set myself the task of turning these mandarins into something before they went bad. Maybe it’s my pregnancy cravings or maybe thats just an excuse, but my mind went immediately to something sweet. I had a look around for some mandarin muffin recipes and couldn’t find anything that really sparked my interest, so I decided to just wing it and make up my own. I think they turned out pretty well! I used blanched almond meal which gives a bit of a different texture and adds a nutty undertone to the muffins, I also added in some honey for sweetness which combined with the mandarins gave a really yummy flavour.

This recipe makes 12, I actually decided to glaze four of them just for fun, and the rest I left unglazed as I wanted a bit of a healthier option for our work lunches during the week.

Anyways, enough of me rambling on, the recipe is below I hope you enjoy it! If you happen to make these I would love to see a photo, just tag me on Instagram @kiahs.kitchen!

Until next time, stay warm, healthy and happy!

x Kiah

Mandarin, Almond and Honey Muffins

A delicious healthy muffin recipe, perfect for work or school lunches!

Course Afternoon Tea, Dessert, Snack
Cuisine Australian
Keyword Afternoon Tea, Healthy Muffins, Lunchbox Snacks, Mandarin Muffins, Muffins
Prep Time 10 minutes
Cook Time 20 minutes
Servings 12 muffins
Author KiahsKitchen

Ingredients

  • 1 heaped cup plain flour
  • 1 cup blanched almond meal
  • 1/2 cup rolled oats, blended
  • 2 tsp baking powder
  • 1 tsp salt
  • 6-8 small mandarins
  • 1/2 heaped cup brown or coconut sugar
  • 1.5 tbsp honey
  • 1/4 cup coconut oil
  • 1 cup almond milk
  • 2 whole eggs (or substitute flax eggs if vegan)

Optional Glaze (makes them slightly less healthy)

  • 2-3 whole mandarins
  • 1/2 - 1 cup icing sugar

Instructions

  1. Preheat oven to 180 degrees Celsius (fan forced)

  2. In a large bowl, combine flour, almond meal, baking soda, salt and blended oats (I used whole rolled oats and blended them in the NutriBullet for 30 seconds)

  3. Peel and remove any visible pips from mandarins, place flesh into NutriBullet or other food processor/blender and blend until smooth

  4. Add the sugar, honey, coconut oil and almond milk to the blender with the mandarin and process for another 30 seconds or so until all combined

  5. In a small bowl, whisk the two eggs until lightly beaten

  6. Create a well in the centre of the dry ingredients and pour in the blended wet ingredients and eggs

  7. Gently fold mixture through until just combined

  8. If mixture is too runny, add a little bit more flour until you reach the preferred consistency (it should be like a thick soup/paste that requires two spoons to get it into the muffin tins)

  9. Line muffin tin and evenly distribute mixture between each muffin cup

  10. Bake in oven for 20-25 minutes until a toothpick inserted into the middle of the muffin comes out clean

  11. Allow to cool in muffin tin for 10 minutes before transferring to a cooling rack

  12. Serve with fresh mandarin slices on top

Optional Glaze

  1. Peel de-seed and blend additional mandarins until smooth

  2. Slowly stir in icing sugar until glaze reaches desired consistency

  3. Spread glaze over each muffin and top with fresh mandarin wedges

Recipe Notes

Muffins can be stored in an airtight container in the refrigerator for 4-5 days or can be individually frozen. Great addition to school or work lunch boxes for an afternoon pick me up, these are delicious with or without the glaze, obviously if you are looking for a healthier treat, omit the glaze and have the muffins as they are.


Easy Red Lentil Dahl Recipe!

Easy Red Lentil Dahl Recipe!

Hi Friends! I’m back with another Kiah’s Kitchen recipe for you today! This past weekend in Melbourne was a doozy! I believe Saturday was the coldest March day in over 40 years and it poured with rain for most of the day. Whilst there are […]

Coconut Kidney Bean Curry with Steamed Greens

Coconut Kidney Bean Curry with Steamed Greens

Hi Friends! Welcome back to another Kiah’s Kitchen recipe post, I’m sharing a super delicious, cheap and easy Coconut Kidney Bean Curry recipe! I have been continuing to read and explore the principles of diet according to Chinese Medicine and taking a more holistic approach […]

Slow Cooker Mushroom and Barley Stew Recipe (Vegan) & Chinese Medicine learnings

Slow Cooker Mushroom and Barley Stew Recipe (Vegan) & Chinese Medicine learnings

Hi Friends!

Welcome to another Kiah’s Kitchen recipe post. I recently read a book called Food for the Seasons: Eat Well and Stay Healthy the Traditional Chinese Way by Lun Wong, it was a gift from my mum for Christmas and I loved it! I have actually been getting fortnightly acupuncture treatments since around October last year from Nashira at Middle Path General Practice of Chinese Medicine. I have already made some changes to my diet based on the Nashira’s advice and have been feeling a lot better for it. Reading this book really helped me to understand why some of these changes were necessary for me and provided great foundation knowledge of the role diet plays in Chinese Medicine overall.

According to the principles of Chinese Medicine, autumn is the time for nurturing and supporting our organs, fluids and blood as we transition into the cooler weather. It is important to move away from summer salads to more warming foods – both in temperature and in qualities. It is a great time to start introducing soups and stews, the longer food is cooked for the more warming it is and the easier to digest, so time whip out the slow cooker!



The recipe I am sharing today is a Slow Cooker Mushroom and Barley Stew which is perfect for this seasonal transition time. I created this recipe to address some of my own health objectives, however I feel it is a great option for anyone looking to nourish their body and energy at this time of year. The stew contains barley which is great for building strength, blood and supporting yin, mushrooms which benefit the lungs and stomach, carrot which strengthen the spleen and boosts digestion, celery to benefit the spleen and liver and reduce the effects of wind which can be felt in autumn, and potatoes to strengthen the liver yin and benefit the spleen and qi. The stew is cooked over a period of 5-8 hours making it more warming and easily digested.

Health benefits aside, this stew is a great autumn staple, it is full of flavour and so easy to make, you can throw everything in the slow cooker in the morning, set it on low and come back at dinner time to dig in. I do hope you enjoy this recipe!

If you make this delicious stew, please let me know how you liked it in the comments below, and if you share it on social media, please tag @kiahs.kitchen or #KiahsKitchen so I can check out your creations!

Until next time, enjoy the plentiful fruits and veggies that autumn has to offer, stay healthy and take care of yourselves!

Kiah xo

Slow Cooker Mushroom and Barley Stew (Vegan)

Warming, nourishing and delicious autumn stew, as simple as throwing everything in the slow cooker, set and forget!

Course Dinner, Main Course
Cuisine Australian
Keyword Autumn Stew, Easy Vegan Dinner, Mushroom Stew, Stew, Vegan Stew
Prep Time 10 minutes
Cook Time 8 hours
Total Time 8 hours 10 minutes
Servings 6 people

Ingredients

  • 1 cup pearl barley
  • 4 cups salt reduced vegetable stock
  • 2 cups water
  • 400 grams mushrooms
  • 150 grams oyster mushrooms
  • 3 large carrots
  • 2 stalks celery
  • 4 medium potatoes
  • 3-4 cloves garlic
  • 1 large leek
  • 1 tsp dried thyme
  • 1 tsp dried rosemary
  • 1 tbsp apple cider vinegar
  • 1 tbsp soy sauce or tamari
  • 2 whole bay leaves
  • 1 pinch salt and pepper to taste
  • 1 bunch parsley (for serving)

Instructions

  1. Clean and slice the leek, carrots, celery stalks and mushrooms and add to a large slow cooker

  2. Wash the potatoes, dice into 2 cm pieces and add to the other vegegtables

  3. Add all remaining ingredients to the slow cooker and stir everything through

  4. Cook on low for 8 hours or on high for 5 hours (until barley is cooked through and vegetables are soft)

  5. Serve immediately with fresh parsley and cracked black pepper

Recipe Notes

Leftovers can be stored in an airtight refrigerator for up to three days or frozen for up to one month to ensure maximum freshness. I cooked this on high for around 5.5 hours and it turned out perfectly, different slow cookers may vary, adjust based on yours.


Vegan Banana Apple Bread

Vegan Banana Apple Bread

Hi Friends, I hope everyone is having a fabulous week! Today I am sharing my recipe for a banana apple bread which is 100% dairy free, egg free, refined sugar free and could be made gluten free by changing out the flour, so it certainly […]