Tag: real food

Roasted Sweet Potato, Ginger and Coconut Soup

Roasted Sweet Potato, Ginger and Coconut Soup

Hi Friends, Welcome back to another Kiah’s Kitchen recipe post! Today I am sharing one of my favourite soup recipes of all time, Roasted Sweet Potato, Ginger and Coconut Soup! This is a super easy, affordable and healthy plant based meal option that will keep 

Easy Leek and Lemon Risotto with Green Peas and Spinach

Easy Leek and Lemon Risotto with Green Peas and Spinach

Hi Friends, Welcome back to another Kiah’s Kitchen recipe post! Today I am sharing this easy yet delicious Leek and Lemon Risotto with Green Peas and Spinach. This recipe came about for a few reasons, firstly, my lemon tree is doing exceptionally well right now, 

Easy Sourdough Starter Pancakes

Easy Sourdough Starter Pancakes

Hi Friends,

Welcome to another Kiah’s Kitchen recipe post! Today I am sharing these easy and delicious sourdough starter pancakes.

As any regular readers would know, I am always on a mission to reduce my food waste (and plastic waste) and cook more from scratch. I am a lover of sourdough and I spend $9 every week on a freshly baked loaf of organic sourdough for myself (Nathan does’t eat it). Which a) is a lot of money for a loaf of bread and b) is something I’m wanting to learn to make myself. So, a couple of weeks ago I decided to take the plunge and create my own sourdough starter.

I haven’t found this to be the easiest process (I have a blog post on my experience coming very shortly). To create sourdough starter, you need to discard majority of it twice a day everyday while you are building the cultures, otherwise you will have too much starter and the flour you are feeding it won’t be enough for the cultures to thrive off.

Meet Mr W. Leviosa (my sourdough starter) I’ve been informed if you don’t name them you’re setting them up for failure, I am also a hopeless Harry Potter fan and I thought Leviosa was quite fitting as it originates from the latin word Levo meaning ‘I lift’ which is exactly what I’m hopping Mr W. Leviosa will do.

via GIPHY

Discarding this much sourdough starter everyday was getting on my nerves because it is such a waste AND it’s a very thick gluey mixture that seems to permanently attach itself to anything it comes into contact with. Whilst you can compost sourdough starter, I decided to try and cook with it. Mr W. Leviosa isn’t quite powerful enough to bake a loaf of bread with just yet, however he is perfect for pancakes!

Confession, I am not the biggest pancake fan (I know, what is wrong with me) growing up my mum and sister loved them and mum would often make them for us from scratch, but I’m much more of a sourdough toast for Sunday breakfast kind of gal.

Nathan on the other hand LOVES pancakes and I decided this would be a good use of my sourdough starter discard. Nath was heading off to go mountain bike riding with one of his friends so what better way to give him some energy for the day than to fill him full of pancakes (and sugar) and use up the starter discard in the process.

This recipe was very easy to throw together and produced extremely fluffy and soft pancakes! I used 1.5 cups of sourdough starter, I just kept the discard from the two feedings the day before in the fridge and then added the discard from the feeding this morning and voila, 1.5 cups of sourdough starter.

I added a little extra flour to make the pancakes thicker, added in some eggs and some milk, some baking soda and some salt. Easy peasy lemon squeezy!

If you wanted to make this vegan, use plant based milk and substitute the eggs for either two flax eggs or applesauce or mashed banana!

I didn’t use any sugar in the pancake batter as I feel like it is sweet enough with the toppings, however if you have a sweet tooth, add in some sugar to sweeten them up!

If you are also on a journey to making your own sourdough and have some starter you want to use, give this recipe a go, I promise you won’t be disappointed! If you do, be sure to let me know how you liked them either in the comments down below or over on Instagram, I would love to hear from you. If you would like to see more posts like this, feel free to subscribe to my blog via email so you receive a notification each time I post.

If you know me personally and you want to come over for some pancakes, just let me know, I have a lot of starter to use and I’m happy to cook them for you!

Until next time, take care!

X Kiah

Sourdough Starter Pancakes

These fluffy and delicious pancakes are so easy to throw together and will help you to use up excess sourdough starter discard without having to throw it away or put it in the compost. The starter makes them so fluffy and delicious you'll want to make them everyday!

Course Afternoon Tea, Breakfast, Morning Tea, Sunday Breakfast
Cuisine American, Australian
Keyword Easy Fluffy Pancakes, Pancakes, Sourdough Pancakes, Sourdough Starter Discard, Sourdough Starter Pancakes
Prep Time 5 minutes
Cook Time 10 minutes
Servings 2 people

Ingredients

  • 1.5 cups fresh sourdough starter I saved the discard from a couple of feedings in the fridge
  • 2 whole eggs or substitute flax eggs, apple sauce or mashed banana
  • 2 tbsp flour optional - depends how thick you like pancakes
  • 2 tbsp milk either dairy or plant based milk
  • 1/2 tsp baking soda
  • 1/2 tsp salt
  • 1 tbsp butter or butter alternative for cooking
  • 2 serves of toppings of your choice

Instructions

  1. Add the fresh sourdough starter to a mixing bowl

  2. Add the flour and milk, mix through well

  3. Add the eggs or egg substitute and wisk until combined

  4. Add the salt and baking soda and mix through, set aside for a few minutes

  5. Heat a large pan over a medium heat (I used my enamel coated cast iron pan which I love!) add in butter or butter substitute

  6. Once melted, ladle in a scoop of the pancake batter, cook over a low to medium heat until large bubbles start appearing on the top of the pancake (this doesn't take too long to keep an eye on it!)

  7. Use a spatula to flip the pancake and continue to cook on a low to medium heat for another 30 seconds to a minute (make sure you don't burn it)

  8. Remove pancake from pan and onto a plate, store plate in a low temp oven to keep warm while you cook remaining pancakes

  9. Re-grease the pan (if needed - mine doesn't) and repeat until you have used all of the batter and have a delicious stack of pancakes

  10. Serve immediately with your choice of toppings, some ideas are fresh berries, frozen berries heated in the oven, maples syrup, lemon and sugar, nutella, fruit jam - really the possibilities are endless

  11. Enjoy!

Recipe Notes

Leftover pancakes can be stored in an airtight container in the fridge for 1-2 days or frozen for grab and go breakfast options during the week!

This recipe can use sourdough starter that isn't strong enough for baking bread. My starter had been going for about 13 days when I made these pancakes (so still very new) and I have a cold house so the cultures were not quite strong enough for bread baking but perfect for pancakes! I just saved the starter discard from about 3 feedings (in a jar in the fridge separate to my main starter) to get 1.5 cups!

September Grocery Budget Challenge: Week 3

September Grocery Budget Challenge: Week 3

Hello Friends! Welcome back to my September Grocery Budget Challenge, I can’t believe we are in week three, where is the month going! If you missed out on week one and two, you can find them here: September Grocery Budget Challenge: Week 1 September Grocery 

Easy Black Eyed Pea Curry

Easy Black Eyed Pea Curry

Hi Friends! Welcome back to another Kiah’s Kitchen recipe post! Today I am sharing my delicious and easy Black Eyed Pea Curry recipe! Cooking with black eyed peas is actually new to me, I have never tried them before! I was in my local green 

September Grocery Budget Challenge: Week 1

September Grocery Budget Challenge: Week 1

Hi Friends,

Welcome back to another Kiah’s Kitchen blog post! If you read my last post, you know that I have been on a mission to reduce my spending on groceries without sacrificing quality.

I am a strong believer in cooking from scratch and the value in preparing fresh healthy nutritious meals. I love to cook (obviously) and even with my goal of saving money for our new arrival, I refuse to sacrifice quality and sustainability when planning my weekly meals. If you want to read more on this and some of my top tips for cutting your grocery budget, see my last post here.

Confession time: I actually love checking out other peoples groceries, I find it so interesting to see what other people eat, how much they spend and how (or if) they plan their meals! Because of my nosiness I love reading other people’s Instagram and Blog posts on this topic. If you’re a curious cat like me, this post is for you!

via GIPHY

So, what is my grocery budget?

Previously I would spend $200+ to feed Nathan and I per week, for this grocery challenge, I have cut it down to a goal of $120 per week which covers groceries AND household products with an additional $100 per month (if needed) for protein from local farms. For anyone reading this, keep in mind, I live in Australia, groceries are considerably more expensive here than they are in America which is why this may seem a little high to some of you. Everyone needs to find the amount that is right for them based on their location, family members, preferences and priorities.

For this challenge, I will be sharing my meal plan for each week, what ingredients I purchased, how much I spent and where I shopped. As a general rule I prepare all of our meals at home besides 1 dinner (or lunch) per week where we eat out with friends, go on a date night or have takeaway (usually a Saturday night) which is not included in our grocery budget. Some ingredients I already have in stock in my pantry or fridge so I do not need to buy these every week and I will try to indicate that where I remember. I’ll also include any recipes I have used for the meals.

This week’s grocery shop

For the first week of September, my grocery shop came in at $137.83 so only slightly over budget, this is ok though as it all tends to balance out by the end of the month. I have included below a breakdown of what I purchased and where!

Local Green Grocer – $64.66

  • White potatoes x 1.3kg
  • Brown onions x 995g
  • Sweet Potato x 440g
  • Fuji Apples x 2kg
  • Dried Black Eyed Beans x 1kg
  • Whole Butternut Pumpkin x 1.3kg
  • Sweet Paprika
  • Garam Masala
  • Carrots x 185g
  • Lebanese Cucumbers x 375g
  • Zucchini x 280g
  • Tomatos x 660g
  • Hass Avocado x 1kg
  • Kiwi Fruit Gold pk of 6
  • Red Onion x 185g
  • Purple Garlic
  • Broccoli x 840g
  • Ginger x 140g
  • Red Chilli x 25g
  • Bananas x 1.6kg
  • Fresh Dill
  • Strawberries x 750g
  • Blueberries
  • Baby Spinach leaves x 500g

Aldi – $40.30

  • Organic natural yoghurt
  • Vanilla yoghurt
  • Organic milk
  • Orange and mango juice
  • Canned diced tomatoes
  • Canned chickpeas x 2
  • Flavoured tuna x 4
  • Organic quinoa
  • Natural cashews
  • Natural almonds
  • Rolled oats
  • Light rye bread
  • Organic tomato paste
  • Choc chip cookies

Woolworths – $26.79

  • Unsweetened almond milk
  • Canned coconut milk x 2
  • Tuna in spring water x 2
  • Canned Wild Alaskan Salmon
  • Parmesan cheese
  • Babybel cheese rounds
  • Lindt 70% Dark Chocolate x 2 blocks
  • Sardines in spring water x 2 (for dogs)

Local Butcher – $6.08

  • 2 free range chicken breasts, skin on

 

Meal plan for the first week of September

Week Commencing Sunday 01/09/19
Sunday Monday Tuesday Wednesday Thursday Friday Saturday
Breakfast Organic sourdough toast with peanut butter or vegemite and butter Kiah: Overnight oats with natural yoghurt, almond milk, chia seeds, fresh berries and chopped walnuts

Nathan: Weetbix with honey and milk

Kiah: Overnight oats with natural yoghurt, almond milk, chia seeds, fresh berries and chopped walnuts

Nathan: Weetbix with honey and milk

Kiah: Overnight oats with natural yoghurt, almond milk, chia seeds, fresh berries and chopped walnuts

Nathan: Weetbix with honey and milk

Kiah: Overnight oats with natural yoghurt, almond milk, chia seeds, fresh berries and chopped walnuts

Nathan: Weetbix with honey and milk

Kiah: Overnight oats with natural yoghurt, almond milk, chia seeds, fresh berries and chopped walnuts

Nathan: Weetbix with honey and milk

Sourdough toast with eggs or oats with leftover fruit
Morning Tea Coffee from local cafe Kiah: Homemade banana muffin, raw almonds and cup of tea

Nathan: Vanilla yoghurt and piece of fruit

Kiah: Homemade banana muffin, raw almonds and cup of tea

Nathan: Vanilla yoghurt and piece of fruit

Kiah: Homemade banana muffin, raw almonds and cup of tea

Nathan: Vanilla yoghurt and piece of fruit

Kiah: Homemade banana muffin, raw almonds and cup of tea

Nathan: Vanilla yoghurt and piece of fruit

Kiah: Homemade banana muffin, raw almonds and cup of tea

Nathan: Vanilla yoghurt and piece of fruit

Raw almonds and leftover fruit with a cup of tea
Lunch Leftovers from the week Vegetarian split pea soup with toast Salmon salad bowl with quinoa, cucumber, spinach, tomato and a honey mustard dressing Vegetarian split pea soup with toast Vegetarian split pea soup with toast Toasted sandwich (cheese, tomato and avocado) Green smoothie with leftover spinach, frozen banana and Tropeaka protein powder
Afternoon Tea Cup of tea and fruit/cookies Kiah: Natural Babybel cheese round and an apple

Nathan: Homemade banana muffin and piece of fruit

Kiah: Natural Babybel cheese round and an apple

Nathan: Homemade banana muffin and piece of fruit

Kiah: Natural Babybel cheese round and an apple

Nathan: Homemade banana muffin and piece of fruit

Kiah: Natural Babybel cheese round and an apple

Nathan: Homemade banana muffin and piece of fruit

Kiah: Natural Babybel cheese round and an apple

Nathan: Homemade banana muffin and piece of fruit

Homemade banana muffin
Dinner BBQ at Nathan’s parents house for Father’s Day (bring salad) Mustard, parmesan and panko crumbed chicken breast with roast potato and steamed greens Pumpkin and chickpea or sweet potato and chickpea curry with spinach and rice Pumpkin and chickpea or sweet potato and chickpea curry with spinach and rice Salmon and potato patties with side salad (spinach, tomato, cucumber, avocado, sunflower seeds) Salmon and potato patties with side salad (spinach, tomato, cucumber, avocado, sunflower seeds) Date night
(dinner out or takeaway)
Dessert Dark chocolate and cup of tea Dark chocolate and cup of tea Dark chocolate and cup of tea Dark chocolate and cup of tea Dark chocolate and cup of tea Dark chocolate and cup of tea Dark chocolate and cup of tea



Breakfast

For breakfast Nathan and I tend to stick to the same thing most days, we know what we like and it’s easy, this week was no exception. I had overnight oats Monday – Friday, this is what I purchased the oats, organic yoghurt, almond milk and berries for, I also added chia seeds, sunflower seeds and chopped walnuts which I had on hand. Nathan had his usual WeetBix and honey which I already had in the pantry, so all I needed for him was the organic milk and fruit juice. On Saturday and Sunday we tend to have toast!

Lunch

I usually prep the first three days of the week, in the cooler months this is often soup as it’s so easy to make in advance and freeze. In the warmer weather I’ll do more salads and nourish bowls. On the last two days of the week we tend to make a salad on Thursday (with whatever is in the fridge) and Friday is toasted sandwich day, weekend lunches involve leftovers from the week.

This week I prepped this Vegetarian Split Pea Soup as I had some leftover celery and carrots from last week and a bag of dried split peas in the pantry, I didn’t need to buy any ingredients for this as I make my own veggie stock using scraps and had everything else on hand.

We actually ended up having salad for lunch on Monday as we had leftover salad from our Father’s Day BBQ, I added tuna instead of salmon and made a homemade dressing using tahini, olive oil, water, maple syrup, dijon mustard, salt and pepper all of which I had in stock. I had originally purchased the sweet potatoes and cucumber for the salad bowl but because we ate the leftover salad I now needed to find something else for them, it also mean’t I didn’t use the quinoa! We had the soup on Tuesday, Wednesday and Thursday and then a toastie on Friday. For the toasted sandwich we already had cheese so didn’t need to buy any, I just grabbed some tomatoes, avocado and some tuna for Nathan. Because our Friday dinner plans changed, we ate leftovers from Thursday night for lunch on Saturday and I made a huge salad using fresh spinach leaves, tomato, cucumber, fresh dill and tahini dressing, it was delish!

Dinner

I tend to plan to cook 3-4 nights per week, the nights in between we have leftovers, this works well for us as it is easy, saves us time, reduces dishes and minimises food waste. One night we’ll usually have fish, we might have meat another night and the rest of our meals are vegetarian or vegan.

Sunday night we were at Nathan’s parents house for a fathers day BBQ, I did make a really nice roast pumpkin, green bean, rocket, spinach, haloumi and pine nut salad but the ingredients for this were not purchased out of our grocery budget.

Monday night we walked the dogs and then I made this easy Parmesan Mustard Crumbed Chicken, I had most of the ingredients on hand for this I just had to buy the Parmesan cheese and chicken breasts. I served this with baby spinach, steamed broccoli, green peas and roast potato.

Tuesday night I had prenatal yoga so Nathan cooked, he made this delicious Pumpkin and Chickpea Coconut Curry which we just served on rice with some plain yoghurt and added a heap of fresh spinach for some greens.

Wednesday night we got home from work, walked the doggos and then had leftovers which made things easy and gave us both a break from cooking (plus curry is even better the next day). I store leftovers in glass containers and I reheat them on the stove rather than using the microwave.

Thursday night I threw together some potato and salmon patties using the remaining white potatoes, fresh dill and canned wild salmon, served with baby spinach, tomato, cucumber, avocado and steamed broccoli. I have published this recipe on the blog as it was a winner in our house, so if you’d like to check it out, click here.

Friday night was supposed to be another leftover night however Nathan’s mum invited us over for family dinner to catch up with Nathan’s grandpa who we haven’t seen in a little while so we saved the leftovers for lunch on Saturday.

Saturday night we had a date night but instead of eating out I decided to cook at home and use up some leftover produce such as the sweet potato, zucchini and fresh spinach! We then headed to the movies to see IT Chapter 2 (I had my eyes closed for 90% of the movie, can’t handle the jumpiness especially while pregnant!).

Snacks

Since falling pregnant I have had to snack more than I used to, previously I would have an almond latte as morning tea and a piece of fruit in the afternoon. These days, I take raw almonds and cashews, homemade healthy banana muffins (I usually make a batch of muffins every Sunday using what fruit we have leftover), fresh fruit and a Babybel natural cheese round. Nathan is somewhat similar although he takes vanilla yoghurt rather than nuts and cheese.

This week I made these healthy banana muffins using leftover bananas from the previous week, I had all other ingredients already.

I also purchased the apples, kiwi fruits and bananas as our snack fruit for the week.

In Summary

Overall things went pretty well for the first week of the September Grocery Budget Challenge, I actually ended up with too much food as a few of our plans changed so I’ll have to incorporate that into next weeks meals somehow. I also did go a tiny bit over budget by $17 but overall I’m pretty happy with my efforts, I did purchase some things that weren’t on my list like the black eyed peas and choc chip cookies, and I grabbed two blocks of the Lindt chocolate because it was half price and I couldn’t resist!

So that is it for the first week of the grocery budget challenge! If you too are looking to cut some money from your grocery budget I hope this has given you some motivation, or at the very least, I hope it has given you some meal ideas and inspired you to do some more cooking from home with fresh ingredients! If you’d like to stay up to date on the remainder of this challenge, feel free to subscribe via email so you receive a notification every time a new post is published.

I’d love to hear from you in the comment section below or over on my Instagram page, maybe you’re trying to cut costs or just looking at ways you can be more sustainable both financially and environmentally, I love chatting about both of these topics.

Until next time friends,

Xx Kiah

 

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 

Dairy Free Pesto Pasta Salad (Vegan)

Dairy Free Pesto Pasta Salad (Vegan)

Hi Friends!

I’m back with another recipe for you!

It is coming to the end of an exceptionally hot summer here in Australia. As much as I love the sun, the crisp edge in the air as we transition to autumn is very refreshing. One thing I will definitely be sad about as winter rolls around, is the end to summer BBQs. Gathering together with friends and family, sharing good food and drinks is such a lovely way to spend a summer day.

Usually in our friendship circle everyone brings a plate to share (I suppose you would liken it to a potluck?) so we all get to experience different foods and enjoy each others company. A dish that I have prepared for a few BBQs this past summer is Pesto Pasta Salad which is dairy free, egg free and can be made gluten free. I don’t use supermarket bought pesto as it usually contains dairy and honestly the flavours do not compare to fresh made pesto, once you have tasted this for yourself I am sure you will agree. I love this recipe because it is so easy to make fresh on the day, doesn’t take much time at all and is packed full of flavour. You could also make this Pesto Pasta Salad for lunches during the work week, it keeps well in the fridge and you can add things like white beans to up the protein.



When I first went vegan, my beautiful friend Kate went to the trouble of making her own pesto pasta salad for me as I was attending a BBQ at her house and there was no pre-made dairy free pesto available in the supermarket. I remember being so grateful for having such a lovely friend that would go to the extra trouble to accommodate my dietary requirements. I have loved home made pesto pasta salad ever since and I hope this recipe measures up to Kate’s. So Kate, if you are reading this, thank you for the inspiration!

This recipe will serve around 8 people as a side dish e.g. at a BBQ, or around 4 people as a main. It is easy to double the recipe if you are cooking for a very large number of people.

I hope you all enjoy the recipe, as always if you do make any of my recipes and share to Instagram, please #KiahsKitchen or tag me @kiahs.kitchen and leave a comment below on how it turned out, I love hearing from you.

Until next time,

Kiah x

5 from 1 vote
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Dairy Free Pesto Pasta Salad (Vegan)

This quick and easy pesto pasta salad is packed full of fresh flavour, free from diary and perfect for a summer BBQ with friends or family!

Course Salad, Side Dish
Cuisine Italian
Keyword Dairy Free, Pasta Salad, Pesto Pasta, Vegan
Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings 6 people

Ingredients

Pesto

  • 2 bunches fresh basil
  • 1/3 cup pine nuts
  • 1 tbsp nutritional yeast
  • 1 whole lemon
  • 2 cloves garlic
  • 1/4 cup olive oil
  • 1/2 tsp salt

Pasta Salad

  • 500 gram packet of organic pasta spirals
  • 200 grams kalamata olives, pitted
  • 200 grams semi sun dried tomatoes
  • 250 grams fresh baby spinach

Instructions

  1. Cook pasta according to packet instructions (usually in boiling salted water for about 10-12 minutes) it is important you do not overcook it

  2. Peel and roughly chop the garlic, add to the food processor with the fresh basil leaves, nutritional yeast, pine nuts, juice of the lemon and salt, pulse until well combined

  3. Continue to process the basil mixture while gradually adding the olive oil, blend until smooth (or texture is to your liking)

  4. Slice the olives in half lengthways and the semi sun dried tomatoes into small strips

  5. In a large bowl, combine the cooked pasta, olives, semi sun dried tomatoes, baby spinach and pesto, stir until everything is evenly coated

  6. Serve immediately or store in the fridge in an airtight container for up to three days

Recipe Notes

This recipe will make enough to feed 6+ people as a side dish or around 4 people as a main.


Sweet Potato, Chickpea & Green Bean Curry

Sweet Potato, Chickpea & Green Bean Curry

Hi Friends! Today I’m sharing my super yummy, super healthy Sweet Potato, Chickpea and Green Bean Curry recipe! Now for my fellow Australians, I am very aware it is November and we are heading into summer, however, curry is an all season staple for me,