Tag: zero food waste

Pumpkin, Kale and Risoni Soup

Pumpkin, Kale and Risoni Soup

Hello Friends, Welcome back to another Kiah’s Kitchen recipe post! Today I am sharing one of my new favourite winter soup recipes; Pumpkin, Kale and Risoni Soup. If you have followed my blog for a while you probably already know how much I LOVE soup 

How and why you should make your own vegetable stock!

How and why you should make your own vegetable stock!

Hi Friends! Welcome back to another Kiah’s Kitchen post! Today’s post is kind of a recipe post, combined with a post about minimising waste, eating real food, frugal living and saving money. All my favourite topics in one! So, making your own veggie stock. If 

Summer Fennel and Zucchini Pasta

Summer Fennel and Zucchini Pasta

Hi Friends,

Wow, it has been a hot minute since I have posted a recipe to this blog, apologies for my absence I have been busy growing and birthing a human, who arrived safely on the 22nd of December 2019 – I’ll save the birth story for another post!

So apparently looking after a tiny helpless person leaves little time for creativity in the kitchen, and when you do get a small snippet of time, mum brain kicks in and it’s like all knowledge and ideas go out the window and you’ve never picked up a pan before. Even with this unfortunate side effect of motherhood, I would’t trade it for anything, I’ve never experienced a love like this and honestly I could spend all my days just watching him experience the world!



It has taken seven weeks for me to get in the kitchen and create a recipe, and actually this recipe wasn’t something I planned out in advance, it was a Friday night, hot and humid weather so I didn’t want to turn the oven on and therefore decided to come up with something I could cook solely on the stove. I had two bulbs of fennel in the fridge (we love fennel in this house) some cloves of garlic, a lonely zucchini, some wilting spinach leaves, fresh basil and lemon from the garden and some tomatoes that were going a little soft. This random assortment of ingredients coupled with some pantry staples eventuated into a delicious summer pasta that I shared to my Instagram story (see images below) and received quite a few messages about so I decided to officially add it to the blog.

This pasta is the perfect dinner for a summer evening that you can whip up in less than forty minutes making use of fresh and in season produce. If you do try this recipe, please let me know how you liked it, I would love to see your take on it!



Until next time (hopefully that is sooner rather than later) stay well, eat good food in good company and be happy!

Kiah xo

Summer Fennel and Zucchini Pasta

A delicious and simple summer pasta recipe using in season produce and fresh ingredients, perfect for an easy lunch or dinner!

Course Dinner, Lunch, Main Course
Cuisine Australian, Italian
Keyword Easy Vegan Dinner, Fennel Pasta, Seasonal, Summer Pasta
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4 people

Ingredients

  • 1 500g packet of organic pasta I used spirals
  • 5-6 medium tomatoes chopped
  • 2 bulbs fennel topped, cored and sliced into wedges
  • 1 medium zucchini diced into 1-2cm pieces
  • 2 handfuls baby spinach leaves
  • 1/2 cup white wine
  • 1 whole lemon
  • 1 handful fresh basil leaves (reserve some for serving)
  • 1/3 cup pine nuts
  • 4-5 cloves garlic peeled
  • 2 tbsp tomato paste
  • 3 tbsp olive oil plus more for serving
  • 1 pinch salt and pepper to taste

Instructions

  1. Prepare all vegetables as per ingredient list above, make sure to reserve some 'hair' from the fennel tops for serving

  2. In a large heavy based pan (I used a cast iron pan, they are amazing!) heat two tablespoons of olive oil over a medium heat, add in the wedges of fennel and the garlic cloves

  3. Cook for 5-10 minutes, turning occasionally until each side is golden brown and caramelised

  4. Meanwhile, add a pot of water to the stove and bring to the boil (for the pasta)

  5. Heat a small pan over a medium heat and add pine nuts, gently stiring for about a minute until lightly toasted, remove from pan immediately to prevent further cooking and set aside

  6. Once the fennel and garlic have caremalised, remove from pan and set aside

  7. In the same large pan, heat the remaining olive oil and add the chopped tomatoes and white wine stir well to combine

  8. Mince or finely chop the caremalised garlic cloves and add to the pan along with some torn fresh basil leaves and the tomato paste

  9. Bring sauce to a gentle simmer and allow to cook until the tomatoes are soft and have lost their shape (about 5-10 minutes)

  10. Meanwhile, add the pasta to the boiling water and cook according to packet instructions, do not overcook pasta as you will be adding it to the sauce

  11. Once the tomatoes are soft, use the back of a wooden spoon (or even a potato masher) to mush the tomatoes into a sauce, add a little water if needed

  12. Add the diced zucchini to the pan and continue to cook stirring occasionaly until the zucchini is soft (5-10 minutes)

  13. Once zucchini is cooked through, taste sauce and season with salt and pepper as desired

  14. Once pasta is cooked, drain and add to the tomato sauce along with the spinach, stir through until pasta is well coated and spinach is wilted

  15. Serve pasta in bowls topped with caremalised fennel wedges, toasted pine nuts, torn basil leaves, fennel hair, a drizzle of olive oil and a squeeze of lemon juice

Recipe Notes

Leftovers can be stored in an airtight container in the refrigerator for 2-3 days.

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, 

September Grocery Budget Challenge: Week 2

September Grocery Budget Challenge: Week 2

Hello hello hello! Welcome to another Kiah’s Kitchen blog post! This is the second instalment of my September Grocery Budget Challenge! If you haven’t seen week one, you can check it out here. For those that need a quick recap – this challenge is all 

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

 

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 

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