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2 Ingredient Sweet Potato Gluten Free Roti Flatbread

2 Ingredient Sweet Potato Gluten Free Roti Flatbread

Alexx Stuart | October 13, 2020

I’ve been playing around with wrap / roti / nan options in the lead up to Plastic Free July, as for lunchboxes which Seb really likes wraps at the moment, it’s something we consistently buy, wrapped in plastic and Plastic Free July has a funny way of calling you to gently consider upping the ante each year. So here we are. I wanted to do one with a sweet potato base to help parents expand veggie vocab in fussy peeps and so that it wasn’t all flour. I’ve got a couple more I’ll be rolling out (pardon the pun – didn’t even plan it!) over the month but I want to share my most flexible-use one first as it’s just a bit yummy.

At first, I thought “I wonder if you could roll out gnocchi dough and fry it. You can, but I wanted something the maximum amount of people could enjoy and a lot of play centres and schools have to have egg policies sadly, which is a whole other topic, so how would upping the ‘wetness’ go from sweet potato to be able to ditch the egg go? And could you do orange OR purple sweet potatoes?
A couple of mini-trials later and we got there and the best part about it is that is is just the easiest recipe ever to remember: 1:1 mashed warm sweet potato to flour.

This works as a gluten-free roti or nan to BYO to the local Indian or enjoy curries at home like the simple fish curry or chicken spinach curry or ‘set and forget’ lamb saga on the blog. It develops those little ‘blisters’ and a little flakiness when served fresh and hot, to give you an “I can’t believe it’s not gluten-containing roti” vibe.
It also works fine stored in the fridge and used as a wrap for school lunches, as a simple vehicle for an egg and avocado roll for breakky or for a corn- free soft taco option if you have to avoid corn.

The options are endless and I hope you love them as much as we do. Remember the first time you make anything fiddly like this, it’s not the easiest thing. That’s the problem is we often don’t allow ourselves to become proficient and find it easy – we usually abandon with ‘well that was hard, I’m never doing that again’. The second time I made these I felt it was super easy. The third time I was like “How awesome is this!” Let yourself be the same.

I can’t wait to see your pics on Insta – feel free to tag me @lowtoxlife so I can share across to our stories and inspire others to get making their pwn flatbreads and reduce plastic even more!
Real food. Healthy People. Happy Planet.

Prep Time: 30 mins
Cook Time: 10 mins
Serves: 4 people
Cost: $3-4

Equipment

Well seasoned non-stick cast iron pan or ceramic non-stick pan
Rolling pin (or I used a tall bottle of olive oil instead as I made these up while in an air bnb!)
Big chopping board or a marble/granite benchtop for rolling

Ingredients

1 cup mashed hot sweet potato either orange or purple both work
1 cup gluten-free 1 for 1 flour – Either use a ready-mixed GF flour like Wholefood Collective OR do ½ cup buckwheat flour, ¼ cup tapioca flour and ¼ cup almond meal
⅓ cup flour for dusting and rolling out the flatbreads
¼ tsp salt
olive oil, coconut oil or ghee for frying pan

Instructions

1. Boil 1 medium sweet potato whole with the skin on, in a saucepan.

2. Once it is tender to fork into the middle, remove from the boiling water and cool a little but you still want it to be very warm when it comes to mashing it and making the flour. So about 5 minutes so that it’s not super hot to remove the skin.

3. Carefully peel off all of the skin and cut off any rough endy bits or bumps

4. Mash the sweet potato

5. Measure out a cup of mashed sweet potato – if you have enough for two cups consider double batching and freezing a few little balls for a later deliciousness!

6. Pop 1 cup of the GF flour mix you’re using and the 1 cup of warm mashed sweet potato into a bowl, adding the salt if you’re using.

7. Get messy and mix it together until JUST mixed. If you overwork it, it can make it a little dry. If it is super sticky at this stage for whatever reason and feels too ‘wet’ and mashy, add another tablespoon flour to the mix and incorporate until it feels like a super light dough.

8. Preheat a frying pan to high with a tsp olive oil or ghee. When it reaches a little smoke point, reduce it to medium heat, ready for frying. If you have two great low tox non stick pans, I use two pans for this recipe so that I can go a bit faster! Add a teaspoon of chosen oil each time.

9. Now break off roughly equal parts of the dough into 3 cm diameter balls and dust them so they have a flour coating and are ready to roll

10. Oil your rolling pin and roll out a ball once one way, once turning the disc 90 degrees and rolling it out the other way and then roll out until it’s about 2-3 mm thick and whatever size you can manage to pick up and pop into pan (I do a soft taco size if you can picture that, about 15cm diameter) I use a big wide metal flat spatula to pick up and plop down onto the pan’s surface

11. Pop it on to cook, 1 minute per side, 2 side flips each, and get onto rolling out the next one ready to go! As each is cooked store it in a tea towel inside a bowl to keep from drying out or getting cold. I like to also keep this in a low 100C oven as long as it’s not got open flames and NOT touching element. Please be careful.

12. Keep doing this until you’ve cooked them all. Voila! The first time will feel fiddly and the second time will feel MUCH more fluent, I promise.

13. Serve with curry, soup, middle eastern spread of hummus and falafel, cool and keep in fridge to use as a wrap over a couple of days or do as I did this morning, reheat and serve with a fried egg and wilted spinach for breakky.

Notes

BATCH Make a double or triple batch and freeze either the raw balls in a container or the finished flatbread separated by baking paper so they don’t stick together.

FRIDGE You can refrigerate cooked ones and use over the next two days. A quick reheat on a pan a few seconds per side or cold as a wrap. Either way works.

FREEZER You can freeze the balls of ‘dough’ and defrost and roll out + cook at a later date – hooray! When you defrost them, I find they need a half teaspoon of flour added to them before dusting to roll. To freeze them, roll them and dust them with flour, then arrange them into a glass container and freeze. Defrost overnight in the fridge or on the countertop for an hour before dusting and rolling out to cook.

PRO TIP Using the cold mash makes the flatbread/nan/roti dry as sweet potato when cooked, then cooked forms more starch. Using warm sweet potato when you’re making the dough seems key to a yummy result.

Bring Out Your Inner Prep Whiz – Produce you can cook/puree/blitz/prep and freeze

Bring Out Your Inner Prep Whiz – Produce you can cook/puree/blitz/prep and freeze

Alexx Stuart | August 24, 2020

 

While this post is part of our Covid19 support resources, really, it’s just a darn good reference guide for the days you have time and want to get ahead with prep and batch factor. Getting organised with forward-thinking food prep when there’s time to do it, puts you in a great position with wiggle room for the busy days, or, as we are experiencing right now, in a pandemic when you want to have a little extra up your sleeve for a lockdown. Did you know you could freeze a big raw puree of veggies to dump all that goodness into your next casserole, soup, stew or pasta sauce mix? Or how about pesto – did you know you could make a big pesto and freeze a couple of jars? How about avocado? 

For the sake of being able to batch, save money by being well planned, reduce waste and reduce stress AND save summer favourites for the cooler months (so many wins!), we’ve made you a list of things you can batch raw or cooked, ready to rock for when they’re needed. Enjoy and feel free to share some of the things you like to batch in the comments. 

This post is a part of a set of resources we’ve built to address the fact that a lot of us have upped our food stocks to the 2-week window, either because your town, city or country is in lockdown or to ensure that if we go into lockdown, we’re good to go. At a time like this, you do not want to waste a skerrick of food rather than buying up a tonne of stuff and having it spoil or be in surplus.  There is no need to hoard beyond having healthy stocks of things. The more one hoards the more someone will miss out and we don’t want that on our watch! Nature is still out there growing food with a little help from our farmers, so we will not run out. If you’re anxious about that, look to meditation, gratitude journaling and some of the other resources we’ll be putting together over the coming week. 

You can check out our other post in which fruits and veggies will last the longest in your kitchen, here.

A few notes to get you prepped…

Before we dive into the list of freezable foods, consider getting your mitts on some freezer-friendly storage and labels!  Certainly not essential given some of us might be tightening up budgets/businesses may not be dispatching goods as readily, but worth it if you’re looking at things that’ll last a long time and keen to support businesses. Remember when it comes to Covid-19, things will pass, but the lessons and strategies we implement will remain. 

These silicone bags are a great starting point. They’re versatile and freezer-safe to keep food extra fresh and contained.

Glass Lock Containers are freezer friendly and good for storing pre-blanched veggies or even scraps like onion skins and offcuts to turn into broth.

Foods you can cook/puree/blitz/prep and freeze

Now onto the fun stuff, foods that you can start freezing or preserving to make space…

Apples – When it comes to apples the best tip is not to just chuck it whole straight into the freezer! Instead, slice and core the apples, soak them in a lemon juice bath for 5 minutes, drain them and then arrange on a large baking sheet. Freeze for 4 hours or overnight and then transfer to a freezer-safe bag. They’ll last for up to a year in your freezer. You can then remove them and much away as needed or cook into a compote, pie filling or apple sauce. 

sliced banana on white ceramic plate

Banana – Peel the banana (this is important!) and then chop into chunks. Pop into a freezer-safe bag and use for thickening and sweetening smoothies or blend into a banana ice cream. 

Leafy Greens – Big bunches of kale and spinach can take up whole shelves in the fridge. If you’re planning to cook them down anyway, gently blanch in a bowl of pre-boiled water for 30 seconds, drain and run under cool water. Drain again and pop it into portions in freezer-safe bags. Simply throw into a pan with some butter to heat through or stir into a soup/ sauce or stew for a greens hit. 

Chopped onion – I always shared this tip as it’s one I use all the time… when you’ve committed to chopping onions, might as well go the whole way and chop a bag of them, pop the chopped onions into a few smaller freezer-safe jars or bags and freeze. Next time you’re cooking a savoury dish like curry or soup, you’ve already got an onion, portioned and chopped that you can use. It’s a huge time saver! 

Onion skins – Don’t chuck those onion skins! Save them to flavour a chicken bone broth like this one – it’s great for the immune system too and then you don’t have to waste a whole onion for stock/broth if you’ve accumulated all the tops/tails and skins! 

Avocado – if you’ve bought too many avocados and they’re all ripening up at the same time, don’t stress! Deseed them and scoop out the fresh. Dice into smaller chunks and store in a freezer-safe pouch or container. Frozen avocado makes the best thickener to green smoothies and you can also get away with them through a salsa with chopped crunchy capsicum, tomato and coriander with fresh lime when defrosted also! 

sliced avocado

Cheese – freezing your cheese is a clever way to sure up some fridge space. A good tip is to grate it in advance and store in a freezer-safe silicone pouch or flat glass lock type container. When you’re serving up dinner or topping a baked dish like lasagne just sprinkle it over the top. The heat from the food will melt it down and no one will know the difference! 

Cookie dough – if you’re already going to the trouble of making some homemade cookies or biscuits, make a double batch and freeze half in a log shape, wrapped in some baking paper. When you’re ready to cook them, remove from the freezer to thaw for an hour on the kitchen bench, and slice into discs or roll into balls and gently flatten, depending on the consistency. Et Voila! Future You will be so grateful! Try this technique with my Therapeutic Chocolate Chip Cookies (pictured).

Cooked legumes – While preparing legumes is fairly easy, there are a few steps; soak legumes with a little lemon juice or apple cider vinegar added to the filtered water, drain, cook in filtered water, drain again. If you find the task a bit arduous, make double the batch and pop half into the freezer for another day. It’s a great option if you’re making soups, curries and stews or love homemade hummus but don’t always have the foresight to prep your legumes properly! 

Cooked eggs – Yep, you can freeze cooked eggs! Whole eggs might be a little bit rubbery but still fine to boil and peel before freezing. Scrambled eggs freeze well because the yolk prevents the egg whites from becoming too rubbery. Simply cook the eggs so the eggs are slightly under, and allow to cool, then freeze portions in cupcake tin for no longer than half an hour. Remove and put into individual freezer bags, eliminating any air by gently squeezing the bags before closing. Allow to defrost in the fridge overnight before reheating in a frying pan.

six brown eggs in white tray

Cooked rice/ quinoa/ buckwheat – It is best to freeze the cooked grains as soon as possible after cooking to avoid the growth of bacteria. Cool the grains quickly by popping in the fridge and then transfer to freezer-safe containers. Simply thaw on the bench for a few hours and reheat in a pan before serving. Pre-cooked grains are great for stirring through veggies or leftover to make a fried rice or mish-mash style meal. 

Mashed potato – Mashed potatoes freeze really well and make a perfect pre-made side! To do this well, scoop one-cup portions of the mashed potatoes onto a baking paper-lined tray/plate, then transfer to the freezer for at least a few hours up to overnight, until the mashed potatoes are completely frozen. Transfer the individual servings to a large freezer bag or container, and store in the freezer until you need it. Thaw on the bench for a few hours and reheat in the oven or on a low stove before serving up. 

Muesli bar mixes – like the cookie dough, you can make a double batch of any nut/seed mixture and freeze until you need it. If you’re making homemade granola and don’t have space to store it, the freezer is the perfect place to do so! 

Foods you can blanch and freeze

Green Beans / Broccoli / Silverbeet / Cauliflower / Carrot 

These veggies are usually blanched and then frozen to preserve their flavour, nutrients and texture. Blanching prior to freezing also makes them far easier for the body to digest and lessens cooking time. A hot tip is to chop into small even-sized pieces so the veg you’re blanching cooks evenly at the same time. 2-3 minutes in simmering hot water is enough time. Remove and dunk into cold water to slow the cooking process. Once cooled down and lightly patted dry/ strained (to avoid large ice crystals), pop into freezer-safe pouches or containers. 

Foods you can blend and blitz

Pestos – Use leftover nuts, greens and herbs to make up delicious pesto blends. Need a recipe? Try my Nutrient-Dense Dairy-Free Pesto here.

Veggie purees – Make puree/ favour bomb cubes. Blend everything that looks old and limp (bendy carrots, soft capsicums, beets that are soft, pulpy herbs, those three ratty pieces of kale. Pop into a high-powered blender, blitz and freeze into tiny containers to add to soups and bolognese for added flavour. 

Pate – When it comes to making pate, I try to do a few batches of my Foolproof chicken liver pate to minimise the fiddliness of making a paté. So what to do when you have 6 jars of pate? Other than gift this nutrient-dense food to friends and family, freeze it in a sealed jar and take it out to thaw in the fridge for a day or two before tucking in again.

Smoothies – Premake smoothies with any veggies and fruits and pop into freezer-safe jars – be sure to only fill ⅔ of the way up to allow for expansion in the freezer. Remove from the freezer the night before to have for tomorrow’s breakfast. 

Compote – Take any bruised / overripe fruit and make a compote that you can freeze. Pop the fruit in a pan with a few drops of stevia or a little drizzle of rice malt syrup, maple or honey and simmer with a pinch of your favourite sweet spice for 10-20 minutes. Allow it to cool and store in containers in the freezer until needed. 

So there you have it – any surprises or anything you’re excited to get started on in your corner of the world? Nourishing food, relaxing cooking and prepping with good tunes on and a cuddle from a loved one is really where it’s all at when the world outside your window seems crazy hard. Maybe the world INSIDE your window seems crazy hard right now too, and to you all, I send hugs, compassion, and if I were there with you I’d pour you a glass of water and sit with you. If you need that right now, don’t be ashamed to ask for it – even if it’s connecting virtually through Zoom or Skype. I’ve had a couple of lunch dates via Zoom instead of cancelling good friends and it’s actually been lovely and good for the soul. We’ve made other posts you might find useful on what fresh produce lasts the longest un-frozencheap+simple meals you can make and eat or freeze and everyday antiviral produce you can add to your meals. Enjoy the resources. 

Low Tox. Healthy People. Happy Planet. 

How to stretch food scraps that little bit further!

How to stretch food scraps that little bit further!

Alexx Stuart | July 9, 2020

 

Food wastage is a massive issue. We waste 6 billion a year in Australia alone, never mind countries far larger than us! The world has plenty to eat, if we just stopped throwing away perfectly fresh food. I personally get super excited about managing my produce supplies really well before topping up is required. I shared this with the Low Tox community, and turns out you guys do too! But you want some fun hacks and clever tips to keep you inspired. Here’s a couple of my simple ways to stretch out those scrappy stalks of kale left in the bottom of your crisper,  those bendy carrots, or those not-so-appealing soft beets. 

Keep in mind, creating yummy dishes from your leftovers is the sort of skill that takes some time to perfect. But don’t let this hold you back! Knowing what goes with what, and just how limp a veggie can actually be before no longer edible is something you can only really trial with practice. So jump in, give it a crack and marvel in whatever you create. Worst case scenario… it can go straight into compost if it doesn’t work out. 

Get going with some of my ‘Food-scrap recipes’ 

My ‘Fridge-Scrap Soup’ and ‘Buy-Nothing-New-Curry’ are probably my two go-to’s when the fridge is looking rather bare. They’re tried, tested and have the tick of approval from the family. This style of throw-together cooking is perfect when you’re aiming to – 

  1. Stretch your food budget
  2. Minimise waste
  3. Make something out of things that would individually be really uninspiring and not embraced by the family. 

Fridge-Scraps Soup

It looks as delicious and packed with flavour as it tastes. The Tahini yoghurt makes it at the end. If you can’t / don’t do dairy, swap the butter and yoghurt for olive oil and almond yoghurt.

Bonus food-waste hack: If you’ve got any cheese rinds from parmesan, gruyère, gran Padano etc… add it to your soup. It makes for the perfect flavourful soup enhancer. Pop them in & pull out before serving.

Image result for beetroot soup shutterstock

Buy Nothing New Curry 

This curry is fabulously frugal and the tastiest way I know to make the most of less-than-desirable looking veggie odds and ends in the fridge. Don’t be bound by my ingredients list; make this curry your own by using any limp veg you have on hand. I promise if you made it up for friends and family they would have no idea that the bones of it came from the depths of your fridge. 

(Photo credit Murdoch/Rob Palmer)

Get Creative and Resourceful!

Use a few of these easy ideas to stretch those scraps out just a little bit more. 

white ceramic bowl beside sliced mushrooms

Broccoli or kale stalks. Chop fine and fry in butter, with herbs and Celtic sea salt – a fab veggie side for meats and fish. 

English Spinach/Silverbeet stalks. Freeze them and use in future casseroles or bakes. The bitterness subsides with cooking.

Veggie peelings. Perfect for stock. Save in freezer and pop in when you next make a batch (We cook carrots, potatoes etc whole here though, for the extra fibre).

Bread Ends. Those crusts at either side of a loaf. Do you keep them or toss them? Keep them over time in the freezer and when you’ve got enough, pop them in a very low oven for an hour or two until they dry out. Blitz them, bag them and use them for crumbing. Pop what’s left in a jar and store in the freezer to avoid pantry moths.

Bones. Had a roast chook? Lamb shoulder? T-Bone or farmer’s cutlet? Ribs? Do not, I repeat do not throw away the bones – even if you’ve eaten from them. Pop said bones, rinsed, into a pot with some filtered water and stock veggies and leave overnight in a 120-celsius oven. Next morning you have a flavoursome, mineral-rich powerhouse to add to soups and sauces (reduce a cup for 20 minutes with a teaspoon of butter at the end, to make a delicious glaze). 

The water you’ve steamed veggies on top of / cooked veggies in. Cool it & drink it. Or add it to soups instead of plain water. Full of vitamins!

Make a puree/ favour bomb cube. Blend everything that looks old and limp (bendy carrots, soft capsicums, beets that are soft, pulpy herbs, those three ratty pieces of kale. Pop into a high-powered blender, blitz and freeze into tiny containers to add to soups and bolognese for added flavour. 

Preserve. Preempt potential food waste by taking those 45 lemons from Aunty Sue and making your own preserves, or utilise that giant cabbage half and turn it into sauerkraut. Pretty much anything can be preserved or fermented if done correctly!

Eggshells, veggie scraps, unbleached tea bags. All perfect to pop in your green waste recycling, or to make your own compost for yours or a friend’s garden. Or you can crush eggshells and sprinkle a border around your veggie patch. Apparently snails and slugs won’t cross this border and your lettuces will remain your property! The mum in law has confirmed this rumour, who’s a veggie garden enthusiast.

The spent fibres from veggie juicing. If you don’t have time to a Make a quick stock out of it with some parsley, onion and thyme. Takes 30 seconds to whack in a pan. Leave on low for an hour. and strain, jar + freeze.

Bruised / overripe fruit – Compote time! Pop in a pan with a few drops of stevia or a little drizzle of rice syrup, maple or honey and simmer with a pinch of your favourite sweet spice for 20 minutes. Serve warm over ice cream or yoghurt. Delicious!

Compost

If you’re new to composting, read all about it here: ‘Join the compost revolution!’. Another great resource is your local council. Did you know most councils will offer a subsidised compost bin to suit your garden, apartment, house needs? They also have pages and pages of resources on how to make it work for you. 

red-leafed plant

Give Back

If you have a large amount of food going to waste from a big wedding or corporate event, know your local food rescue program. Mine is OzHarvest and they’re the best, feeding millions of homeless people with perfectly good leftovers!

Image result for oz harvest

When in doubt, chuck to the chooks / dogs

Now if all else fails, and your scraps are just too far gone, you don’t have time to rework them into something new or you can’t give them away, you can always feed them to your animals (assuming that are mould-free/ not off and suitable to be eaten). I mean, how can you resist that face?… 

fawn pug puppy

 

These are just some of my tips, but I’d LOVE to hear yours! Share with me in the comments.

Low Tox. Happy bodies. Happy Planet.

10 Fruits and Veggies That’ll Last The Longest in Your Kitchen

10 Fruits and Veggies That’ll Last The Longest in Your Kitchen

Alexx Stuart | June 21, 2020

 

This post is a part of a set of resources we’ve built to address the fact that a lot of us have upped our food stocks to the 2-week window, either because your town, city or country is in lockdown or to ensure that if we go into lockdown, we’re good to go. But the thing is, this is such a wonderful opportunity to remind ourselves of some of those basic low tox food principles – eat simple whole foods, plan well to avoid waste, make freezer meals for those crazy full days where you can avoid caving into vegetable-oil-drowned takeaways, knowing a nourishing meal is a quick reheat away. We have a real opportunity here to keep calm and get nourishing and with that comes the support and protection of our magnificent immune systems during a time when we need them most. Panic buying packet foods might seem the right thing to do because everyone’s doing it, but make a tea, grab a pen, write a list and plan your nourishment. 

Very important mental health note: If you have had to buy something you normally wouldn’t – or even if you darn well wanted to – due to scarcity where you live or a moment of ‘what the heck’ due to old emotional comfort patterns around food, don’t judge yourself and of course don’t judge others. We’re all just doing our best in these weird times. No one hands you a rule book on how to ‘do food’ in a time of the Covid-19 pandemic, and reducing stress and relaxing is the most powerful thing we can do to support the proper functioning of our immune systems, so stress not, refocus on foods that will nourish and support you and go with the flow on the odd thing you’re ‘what the hecking’ with. 

1. Onions

Onions last an age when they’re kept in the fridge, to prolong their life, even more, wrap them in some recycled paper or brown paper bags. If you don’t have the fridge space you can also find a dark, cool, and well-ventilated spot in your home and store them in a recycled cardboard box. 

brown onion lot

2. Apples

Apples stored in the crisper of your refrigerator can last 3-4 weeks. Just be sure to keep them away from other fruits because they give off a gas that speeds ripening in other fruits.

five red apples on white surface

3. Potatoes

Potatoes generally have a shelf life of two weeks, but you can prolong them for up to five weeks if you store them in the fridge. Like onions, if you don’t have enough room in your crisper pr fridge, store them in a cool, dark place with plenty of ventilation. Those little sprouts that shoot out of the potato’s skin are harmless and can be removed before consuming.

brown potato lot

4. Pumpkin

Pumpkin has a formidable shelf life when kept in its whole form, and will last anywhere from a month to three months on the bench or in a cool dark place. If it’s been cut open, be sure to keep it in the fridge, and thinly slice off the outer edges, which may oxidize slightly and aren’t as pleasant to eat. 

three orange pumpkins

5. Garlic

Whole garlic has a protective outer layer, preventing it from spoiling over time. If you leave the whole bulb uncut, it can last 6 months before starting to go bad. Keep it in a cool place, out of direct sunlight to prevent the bulb from sprouting. Separated cloves can last up to 2 weeks in the fridge without skin 2 months with skin. To prolong the paper bag, keep it in a paper bag on your kitchen bench or in the fridge. 

lots of garlics

6. Carrots 

Whole, fresh carrots that are in a good state when you buy them tend to last around 4-5 weeks in the crisper when stored correctly in a sealed glass container. If you have them out in the crisper, they’ll last a little less time, about 2-3 weeks. Leave the skin on to keep them fresh longer. 

closeup photo of bunch of orange carrots

7. Beetroot

Beetroots with their outer layer of skin can last several months when placed in a cool, dark space or in a crisper. A hot tip is to remove beet tops to prevent them from shrivelling. Just ensure you leave about a half-inch of the stem to prevent the juices from bleeding out prematurely.

turnips on brown wooden surface

8. Cabbage

Cabbage really does have nine lives, it’s a veggie that just keeps on giving. It can also be super economical and a brilliant ‘filler’ veg when you’re out of leafy greens. There are a few golden rules to ensure your cabbage lasts: Don’t wash it until you’re ready to use it, avoid bruising it and keep it in a crisper draw. Like pumpkin, slice off the edge the cabbage leaves if it looks a little brown. It’s still perfect to eat!

green vegetables

9. Citrus

While a bowl of citrus can look like a beautiful centrepiece on your table, the best way to prolong their shelf life is to keep them in the fridge, especially if you live in a warmer climate. They’ll last a couple of months like this.  If you do slice them open, use a beeswax wrap to keep them fresh.

round green and yellow fruit lot

10. Celery

Chopped celery can be revived by popping it directly into a shallow glass of water. Watch over the day as the stems prick up in delight. If your celery is still a little bit limp after this, it still works wonders in the base of a stew, bolognese, broth or curry so it’s a safe one to stock up on. 

Image result for celery

Extras to keep your produce fresh:

Life Basics Beeswax wraps from Nourished Life

Use these for any fruits and veggies that have been cut open. They’re a fantastic alternative to plastic wrap and can be easily moulded around bowls, plates or funny shape fruit and veg. Wash in hot water and reuse. Et Voila!

Life Basics Eco Friendly Beeswax Food Wraps - Kitchen Pack

Glass Lock Containers from Biome

The beauty of these is they’re long-lasting, and you can buy them in a variety of sizes. Glass containers are perfect for storing, freezing and serving food as they’re nonporous, impermeable and easy to keep clean! Can’t get yours online, local supermarkets like Coles, Woolworths, (and for international peeps, Tescos and Wholefoods House) have these too.

Glasslock container set 10 piece blue

Little Mashies Reusable Silicone Storage Bag from Biome

These are fabulous little fridge and freezer safe bags to keep perishables extra fresh. They’re great for cut citrus or greens that are more susceptible to going limp or mouldy in your crisper.

Little Mashies Reusable Silicone Storage Bag 1L

The Swag Produce Storage Bag

This three-layer fresh produce storage bag keeps fruit and vegetables fresher for longer.  It’s made from breathable, non-toxic and machine-washable material, so an easy one to keep clean and reuse for years to come.

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So there you have it, if you’re purchasing produce not knowing if you’re about to go into lockdown, or you’re already in one, you can make sure you focus on some long-lasting items in the mix to go the distance for you and to save you having to freeze everything and take up freezer space.

Hope this post has helped you find a few ideas, and we’ve also crafted other posts you might find useful on cheap+simple meals you can make and eat or freeze, and things you can blitz, prep and cook to freeze that you might not have thought of. Plus the best antiviral herbs you can add to cooking. Enjoy the resources.

Got any super fun tips to keep your produce fresher for long? I’d love for you to share it below.

Low Tox. Happy Planet. Happy you.

15 Nutrient-Dense Single-Ingredient Snacks

15 Nutrient-Dense Single-Ingredient Snacks

Alexx Stuart | May 12, 2020

15 Single Ingredient Nutrient Dense Snacks 

Here’s a crazy fact to ponder… did you know that the revenue in the ‘Snack Food’ industry in Australia alone amounted to over 2 billion in 2019? That’s over half of the fruit and veg industry combined, just on snacks (which fruit and veg are NOT categorised as, by the way. Fancy that!). Wowsas! Just take a minute to think about the sheer volume of soft plastics and non-recyclable packaging that is produced from this new way of consuming an often individually portioned snack, let alone the quality of the farming of the raw materials and the added lab-made ingredients.

It got me thinking – when did all this packaged guff start to become the norm and what happened to just munching on a carrot when you’re a little peckish, or getting your protein at main meals instead of in powdered form and processed bars? With less than 10% of Aussies getting in their recommended fruit and veg intake each day, is there perhaps not an opportunity to redefine the snack? I remember taking my little guy out and sitting on a park bench with him and eating a carrot and a few salted, cooked chick peas for a snack when he was hungry and people being shocked and calling him a ‘good boy’. He’s a hungry boy and it’s food. It’s not some sort of special achievement to eat a carrot but I guess we’ve come to a place culturally where it is, and that’s something we have to face if we’re ever going to fix it. 

As Michael Pollan, author of In Defense of Food argues, ‘dining has been stripped of its ceremony and has been replaced by a lot of snacking and thoughtless noshing.’ He laments that the multi-billion-dollar food industry has engineered foods in a lab so that we can continue to eat insane amounts of them, rather than just cutting back a little and concentrating on whole foods that don’t have to be tweaked by science. Sadly, we’ve turned away from our roots through some very clever advertising by Big Food, and it’s up to us to remind each other that simple is always best. Three documentaries you might like to watch if you’re keen to get educated or simply feel excited about what real food’s gifts are again, a personal favourite Sustainable and Food MattersIngredients Inc and Fed Up are good too.

So, in the spirit of bringing things back to simplicity and ease with a side effect of deep nourishment, I’ve pulled together a list of 15 single ingredients package-free snacks that you can turn to when you’re hunting around the pantry. If you’re currently 100% in packaged food land for snacks, don’t panic. Go slow, do a mix of packet and wholefood ‘plates’ to start with so it’s my old winning formula of ‘something familiar, something new’ and over time you can reduce the packets more and more.

A little caveat before we dive in – yes these are solo ingredient recipes ‘ish’ – we’re not counting a dash of oil or a sprinkle of Himalayan sea salt because really…those staples in your pantry can elevate any ingredient and it’d be a shame to leave them out!

#1 Carrot Sticks 

Simply wash the skin and eat as is if organic or peel if conventional is what you have access to, or for little kiddies, you can pre-chop and store in the fridge in a half-filled jar of water for freshness. Put them at the front of the shelf for an easy-grab option. Carrots make for a good snack when you’re craving the crunch factor, and they’re rich in betacarotene, potassium, vitamin K and antioxidants. 

baby carrots

#2 Roasted Chickpeas 

Pop a drained and rinsed BPA-free tin of chickpeas onto a tray (or soak for 24 hours in water with a squeeze of lemon juice and cook well and drain to then roast). Drizzle with some olive oil and sea salt (add a cheeky spice in there if you fancy), and roast at 200 degrees for 15-25 minutes, or until golden and crunchy. Store in a jar, and you’ve got the perfect salty protein-rich snack to keep you away from the chips packet. These are dirt cheap too especially if you buy dried chickpeas from the bulk foods store. 

yellow corn on glass bowl

#3 Half an avocado 

Such a simple and delightful snack. All you need is half a fresh, ripe avocado and a spoon. Add a sprinkle of salt if you like. This is the easiest way to get satiated quickly. I challenge you to eat this when you have cravings, and see if you still feel the chocolate niggle afterwards. Avocados have a rich source of vitamins, fibre, minerals and omega-3 fatty acids, which makes for a nourishing snack. Studies also show they demonstrate positive heart healthy effects on blood lipids profile so an ideal snack for big a little people. 

sliced avocado

#4 A banana 

Fruit has had a bad rap over the last few years, but there is absolutely nothing wrong with a beautiful fresh banana. Give me one of these over a sugary packaged snack anyday. Bananas are super rich in potassium, a great source of energy and balanced with plenty of fibre to support digestion. Hot tip if you are sensitive to fructose, slice up the banana, and add a spoonful of nut butter to mediate any blood sugar spikes. 

yellow banana fruits

#5 Cucumber sticks

You don’t even need to slice your cucumber! Simply, give it a wash and munch away. But of course, if you’re in a work environment or on the go, it might be more socially acceptable to do so hehe. They’re 96% water, making them filling and hydrating to the body. 

cucumber lot

#6 Blueberries 

These little gems are loaded with antioxidants, which are great for supporting healthy immune function and reducing oxidative damage. They’re also the ultimate low-fructose snack, meaning you won’t have an energy crash post snack.

blueberries on white ceramic container

#7 A few strips of beef jerky

Best to source this from a good quality grass-fed beef supplier. If you’re Sydney based, The Ethical Farmer’s have the most delicious jerky! Beef jerky is packed with protein, making it an ideal mid-afternoon snack. A few strips will leave you satiated and curve any salty cravings you might be having. The trick is not to go overboard (easy to do) because jerky is dehydrated. Too much in one sitting will be tough on your digestive tract. 

HOT & SPICY HOME MADE BEEF JERKY Yield: Yields about 650g of finished jerky INGREDIENTS 2kg (5lb) grass-fed beef brisket (or other lean ...

Image via Pinterest

#8 Baked kale chips

A perfect way to get your dark leafy greens in is through baking up some kale chips in the oven. Here’s my simple recipe for Easy Peasy Kale Chips. Given the store bought variety cost about $6 a bag – these are definitely are more cost and yield effective option! Kale is also a great source of vitamin C, iron and antioxidants. No wonder they call it a superfood. 

#9 Mixed (or single) Berry Sorbet

If you’ve got a bag of frozen berries and you’re craving a sweet treat on a summer afternoon, you can throw two cups into a blender or food processor and pulse until smooth. I add a couple of tablespoons of coconut cream to make it nice and creamy, but you can leave out. You might also want, for the 100% berry version, to add a tablespoon of honey so it’s not too tart for the wholefood-uninitiated. Baby steps, right? It is SO delicious and complete satisfies that sorbet craving. This works with any frozen foods like mango, banana, strawberries. 

Image result for berry sorbet"

(Image via Pinterest)

#10 Homemade Popped Popcorn

If you or the little ones are wanting something fun to snack on, pop some popcorn in a pan and season with some Himalayan salt and organic butter. You can add a fancy twist with my turmeric popcorn, too. It goes down a treat. Try to always use organic, GMO-free kernels and keep it to a small bowl so you don’t overload your digestive system.

photo of popcorn kernels

#11 Tinned Wild-Caught Sardines 

These are such a lovely snack (if you’re that way inclined. I get that these aren’t for everyone, but I include them because my son will literally open a tin and down the lot and my theory is, is that he’s in touch with an omega 3 need.). Sardines are one of the most nutritious sources of food going. One tin contains nearly 5 times the recommended daily intake for omega 3s, they are packed with protein and calcium, and they’re eaten by many centurians who live in blue zones around the world. 

sardines on can

#12 Boiled egg

The humble egg is a complete high protein snack all packaged for you. You can simply boil a batch of these at the beginning of the week and peel as needed, or fry up a 1-minute, 2-egg omelette on the spot. If you’re iffy about the health claims that eggs are no good, the BBC has written a great article summarising all their benefits with links to research. In summary – studies have found that those who ate eggs every day had an 18% lower risk of death from heart disease and 28% lower risk of stroke death compared to those who didn’t eat eggs. How eggcellent hehe! Read the full review here. 

white ceramic egg holding near spoon

#13 Full-fat Greek Yoghurt OR Coconut Yoghurt

Yoghurt is once again one of those great satiating snacks (much like avocado, sardines, or eggs), that will fill a hole in the tummy quick smart, as long as you’re opting for full-fat, unsweetened variety (ideally organic). Dairy yoghurt is rich in protein and live cultures – so a good option for the gut (if tolerated). If not, coconut yoghurt is a satiating snack, too. 

Image result for yoghurt"

#14 A heaped teaspoon of nut butter 

If you’re hankering for something that tastes a little indulgent but isn’t, have a tablespoon of nut butter – you could also have it on some slices of banana or apple. The healthy dose of fats and protein will keep you satiated until your next meal. Always ensure you’re having nut butter that is 100% ground nuts and go for almonds, macadamia or brazil nut spread for the best dose of nutrients.  If you’re sensitive to molds, steer clear of peanut butter as it can sometimes be high in ochratoxin A. 

peanut butter with black spoon

# 15 Root Veggie Chips 

You may have seen these cropping up in health food stores or even in the “healthy” aisle of the supermarkets. Sadly many of these seemingly healthy chips are actually cooked in cheap inflammatory omega6-rich vegetable oils like canola, vegetable, soybean or rapeseed oils. The good news, they’re so easy to make at home and far cheaper! All you need to do is mandolin or thinly slice some sweet potato and beet (washed with skin on), coat in coconut or olive oil, and season with salt. Bake for 20-35 minutes in a hot oven at around 200C or 180C/350F fanforced until crispy and you’re good to go! 

Image result for root veggie chips"

(Image credit: Trader Jo’s)

So there we go – 15 delicious, waste-free, nutrient-dense, easy peasy one ingredient snack for you to enjoy. Have I missed any? Share some ideas below! Sometimes on the holidays it can be all too tempting to load up on packed and, while I do have a few packaged items in the mix from time to time, I wanted to create a list for us that got us focused on the possibilities from simple, quick whole foods too!

Low Tox. Healthy People. Happy Planet

Alexx x

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