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Gluten-Free Zucchini Fritters

Gluten-Free Zucchini Fritters

Natural Evolution | January 8, 2019


Learning to cook with Natural Evolution’s incredible green banana flour will change your gluten-free & gut-healthy cooking for good! Natural Evolution’s green banana baking flour is a unique, power-packed source of dietary fibre, which is rich in prebiotic fibre resistant starch for optimum gut health—baking that loves your belly. This flour is high in essential minerals and vitamins—potassium, zinc, magnesium and manganese and Vitamin E—transforming your baked treats into nutrient-rich health foods.



2 medium zucchinis, grated
3 eggs
¾ cup Natural Evolution Green Banana Flour
1 tsp baking powder
Pinch of salt
Pinch of pepper
Pinch of curry powder
1 medium onion, finely diced
4 rashers of bacon (optional)
3 tbsp pine nuts (optional)



1. In a large frying pan cook the diced onion and bacon until the onion starts to become caramelised.

2. In a large bowl add eggs, green banana flour, baking powder, salt, pepper, curry powder, pine nuts and the pre cooked onion and bacon. Mix until well combined.

3. In a large oiled fry pan add dollops of fritter mixture (size to your liking).

4. Cook on medium heat for 3-4 minutes each side or until golden.

5. Serve with your favourite sides, picture served with smash avo. Enjoy!


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Beetroot, Spinach and Caper Salad with Creamy Dressing

Beetroot, Spinach and Caper Salad with Creamy Dressing

Kate Parker | November 19, 2018


This is the perfect salad to take to a barbeque to impress a crowd, throw together on a weeknight or spend a couple of hours in the kitchen perfecting. For the quick version use canned lentils and baby beetroots, but for a more whole food approach cook your lentils and beets from scratch!


Salad Ingredients

1 can of baby beets
1 can of brown lentils
200g of baby spinach leaves, washed
A couple of handfuls of finely shredded red cabbage
1 red capsicum finely sliced
1 Lebanese cucumber sliced
1 small red onion finely sliced
1 punnet of alfalfa sprouts
1/3 cup of roughly chopped flat leaf parsley
1/2 cup of alfalfa sprouts
1/4 cup of capers, drained (and washed if you prefer the salted variety)
1/4 cup of sunflower seeds
1/4 cup of sesame seeds

Dressing ingredients

1/4 cup of raw cashews, soaked for four hours
Juice of 1/2 a lemon
Zest of 1/2 a lemon
1 tsp apple cider vinegar
1 tsp maple syrup
1 clove of garlic roughly chopped
2 tbsp of olive oil
1/4 cup of water
Salt and pepper


Dressing Method

Prepare the dressing first by placing all ingredients in a blender and blend until smooth and adjust seasoning to taste. If it looks too thick thin out with a little more water.
If you have a high powered blender you don’t even need to soak your cashews. Once blended until smooth set aside while assembling your salad.


Whole Food Method

First prepare lentils, having soaked overnight or for six hours, by placing in a heavy-based saucepan with a couple of bay leaves and bringing to a boil, then simmering until tender. Drain and set aside. While the lentils are simmering cut fresh beets up into bite-sized pieces and bake in a foil-covered tray with a splash of olive oil, balsamic vinegar and seasoning for about an hour, until fork tender. You can keep your lentils and beets warm for a warm salad, or allow to cool for a cold salad.
For extra flavour toast your seeds as well.

Quick method

Rinse and drain lentils and set aside.
Drain canned baby beetroots, cut up into quarters and set aside.
Toss together salad vegetables and plate up onto plates.
Drizzle with creamy cashew dressing and top with lentils, sliced beetroot, seeds and capers.


This recipe serves 4.

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Jewelled Persian Rice Salad

Jewelled Persian Rice Salad

Kate Parker | November 19, 2018


This Persian inspired salad has so many of my favourite Persian flavours – pomegranate, mint, cinnamon, nuts and olive oil – which all come together spectacularly in this show-stopping salad.

A little bit of turmeric goes a long way to make this bejewelled salad burst with colour and the colours of gold, red and green play beautifully together in this dish.

I love to get the almonds roasted almost to the point of burning so they’re extra toasty, roast a little longer if you’d love this effect too.



2 cups of basmati rice 
1 tsp turmeric powder
1 pomegranate, seeds removed
1 cup dried cranberries
4 radishes, finely sliced
1 cup of almonds, roasted and roughly chopped
1 medium red onion, finely diced
½ tsp ground cinnamon
½ tsp ground cumin
1 handful of mint leaves, roughly chopped

2 tbsp pomegranate molasses
2 tbsp olive oil
1 tbsp lemon juice
1 clove of garlic, minced
Salt & pepper



1. Prepare rice by washing until the water runs clear.

2. Add 3 cups of water to a medium-sized saucepan along with the turmeric.

3. Bring rice to the boil, then reduce to low until the water is gone. This should take 10-12 minutes.

4. Remove from heat and allow to stand for two-five minutes. Remove lid and fluff with a fork then set aside to cool.

5, As rice is cooking, roast the almonds for 4-8 minutes at 180 degrees. Check on them so they don’t burn. Once roasted remove and set aside to cool.

6. Prepare the dressing by adding all ingredients to a small jar and shaking to emulsify and set aside.

7. Add the cooled rice to a mixing bowl and toss rice as you pour over dressing gently. This will allow the oil to coat the rice and help it to separate in the salad.

8. Add remaining ingredients, sprinkling the spices over to spread evenly and toss to combine, serve warm or cold. This salad can be made 12-24 hours in advance if kept in a tightly packed airtight container to prevent the rice from drying out.


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Strawberry, Avocado and Caramelized Pecan Salad

Strawberry, Avocado and Caramelized Pecan Salad

Kate Parker | November 19, 2018


Serve up this fresh and zingy salad full of special elements with your Christmas lunch!

Prep by washing and salad spinning rocket, make salad dressing and caramelized pecans ahead of time. Slice up strawberries and avocado just before serving, then toss all ingredients together with dressing, setting aside pecans to sprinkle over the top so they stay crispy.



1 bag of baby rocket, washed and drained
1 punnet of strawberries, sliced
1 avocado, sliced
1 cup pecans
2 tbsp rice malt syrup
Pinch of salt

Juice of 1 lime
2 tbsp olive oil
Salt & pepper



1. Heat a wide based fry pan on low heat and add rice malt syrup. When it becomes runny add pecans and stir to coat and add a good pinch of quality salt.

2. Caramelize over low heat for 10-15 minutes, or until you notice the syrup caramelizing to form toffee strands forming and all the nuts coming together into one large mass.

3. Turn off the heat and press with a spoon to flatten out and separate as much as possible.

4. Put aside to cool completely, separate as needed once the toffee has set.

5. While nuts are caramelizing make the dressing by adding all ingredients to a small jar and shaking to emulsify & pop in the fridge.

6. Slice avocado and strawberries and toss with rocket and dressing.

7. Place into a salad dish and top with pecans.


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Israeli Ktzitzot (Chicken Fritter) Recipe

Israeli Ktzitzot (Chicken Fritter) Recipe

Sharon Selby | November 19, 2018


Ktzitzot (pronounced as Ktsitsot) is one of my favourite recipes which has been passed down from generation to generation, one that reminds me of my grandmother’s home, love and simplicity.  I absolutely adored my grandmother and as a child, I spent all my summer holidays with her in her tiny flat in Israel. Fortunately, we enjoyed a lot of time together and my wish came true when she met my son, her great-grandson, before she passed away at 100 years old.

Since my mother’s side of the family comes from the Middle East I was lucky enough to experience some beautifully delicious and flavoursome whole food dishes. Every dish was made from scratch and absolutely nothing was processed. However, probably my favourite dish she would make was the simplest. Introducing ‘Ktzitzot,’ a Hebrew word referring to little burgers or patties made of ground meat, usually chicken or lamb. This version is with chicken. It’s inexpensive, simple, tasty and a great healthy meal or snack. When I was younger I couldn’t pronounce the word for these heavenly discs of goodness but came close.  They are known still to this day as ‘sick socks’!

As a child, I used to eat these tucked into pita pockets, grated salad, with lashings of hummus and tahini. However, since going off gluten I just wrap these beauties in a large salad leaf with the same extras and it’s just as delicious. I am literally transported back to my childhood when I make a batch of these for my son, who loves them, it appears, just as much.

These last in the fridge a few days but I recommend freezing them ASAP, otherwise, every time you or a family member passes the fridge they are irresistible to ignore and disappear in a flash. These are fabulous to take on a picnic, add to school lunch boxes or enjoy as a delicious spread at the garden table with salads, olives, boiled eggs and dips on a beautiful summers day.

From my family’s kitchen to yours, enjoy.

Prep time 15 minutes
Cook time 30 mins
Total time 45 mins
Serves: 30 – 40 mini patties



2 chicken breasts minced
2 onions finely diced
2 full bunches of parsley, stalks removed, minced or finely chopped
A teaspoon of salt
Teaspoon of pepper
6 – 8 eggs
Organic sunflower oil for frying



1. Mince the onion and parsley in a food processor and place into a large bowl.

2. In the same processor add the chicken breast and mince until smooth and add to the bowl with the onion and parsley.

3. Add 6 eggs to the bowl along with the salt and pepper and mix well.  Add additional eggs if needed.

4. Heat a large frying pan with coconut oil and spoon 1 tablespoon of mixture into the pan.  Try and fit as many in as this is the time consuming part of the recipe. Once they go quite opaque and brown around the edges flip over to cook on the other side.

5. Have a plate with absorbent paper ready and once cooked on both sides place on to the paper and proceed making the rest until you finish.

6. Allow to cool and place in the fridge or in batches in the freezer.  These taste great cold or reheated.


Tips for this dish

1. It’s important to use a ton of parsley.  When I say two bunches, I mean just that, not handfuls.  I buy two bunches of parsley from the store and use the whole lot.  In fact, the mixture will look more green than anything.

2. For the egg add 6 in straight away and combine well.  If you feel the mixture needs to be a bit more liquid add an extra egg or two.  It’s always easier to add than take away. This goes for the seasoning as well.

3. When you shallow fry these in batches, try one and see if the flavours need adjusting.  Trust me you will love doing this important ‘quality control’ measurement.


In memory of my beautiful Nanny Flora.


Gluten- Free Five Seed Loaf

Gluten- Free Five Seed Loaf

Natural Evolution | October 15, 2018


Add this gut-healthy bread to your kitchen routine to shake up your bread habits! It’s packed out with super healthy seeds, and the incredible Natural Evolution Green Banana Baking Flour.



400g Natural Evolution Ultimate Gluten-Free Baking Banana Flour
2 teaspoons xanthan gum
2 teaspoons of baking powder
1 teaspoon of salt
30g oats or flaked almonds
30g of sesame seeds
30g of linseeds
30g of sunflower seeds
30g of pumpkin seeds
30g of poppy seeds
30g of honey or rice malt syrup
50g olive oil
500 grams lukewarm water



1. Preheat oven to 180C

2. Put all ingredients in a bowl and mix very well. Thermomix/similar 2 ½ mins on interval kneading speed.

3. Line regular bread tin with baking paper.

4. Pour mixture into a tin and bake for 40-50 minutes until a skewer inserted in centre comes out clean.

5. Cool on wire rack before cutting.

6. Enjoy!


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