I love to bake. And I also happen to be engaged to an Irishman (yay!) with a massive sweet tooth.

Most weekends there will be ‘domestic goddess’ smells wafting from my kitchen at some stage.

For years I’ve been happy to follow Michael Pollan’s ‘food rule‘ when it comes to sweets…
“Eat all the junk food you want as long as you cook it yourself.”

But I’m always on the lookout for ideas to make my baking as healthy as possible, without sacrificing deliciousness. So when I first came across Kelley Herrings fab eBook ‘Guilt-Free Desserts‘, I was intrigued but more than a little skeptical.

Could dessert really be healthier AND still live up to my taste expectations?

The good news from my recent baking adventures is that it can!

So today I wanted to share some tips for guilt-free baking and introduce you to my latest favourite source of healthy baking recipes. Enjoy!

3 tips for guilt-free baking

1. Use real butter
One of my first jobs as a young food scientist was working in the chemistry lab of a large margarine factory. Still the worst smelling work place I have ever encountered. Needless to say I haven’t voluntarily eaten fake butter since.

Real butter comes from real cows fed on the food they are naturally designed to eat, real grass. Not only does it taste better, it’s better for us with higher levels of omega-3 fats and vitamin E than butter from grain-fed cows.

2. Explore healthy wheat flour alternatives.
Even if you don’t have a problem with gluten, wheat flours are best avoided. They tend to have a high glycemic index (GI), meaning they cause spikes in blood sugar and promote weight gain.

Be careful with ‘gluten-free’ flour mixes as they are often based on a blend of other high GI flours like rice. So even though the gluten is gone, they still cause the same problems with your blood sugar.

Almond meal or almond flour has been my go-to option for healthier baking for a while now. It’s gluten free and low GI. It tastes delicious and keeps baked goods moist. The only downside is that compared to regular flour, it’s on the expensive side.

Coconut flour is another gluten-free, low GI alternative that is also high in fiber. It’s more of a new comer to my baking arsenal but I’ve been really happy with my experiments so far. The thing to remember with coconut flour is that a little goes a long way. So even though it is way more expensive than regular flour, you’ll find you’re using far less. So the actual cost in use isn’t as bad as you’d initially think.

3. Choose a good quality natural sweetener.
I probably don’t need to tell you how sugar impacts our blood sugar levels and the resulting health problems.

The good news is there are now sweetening alternatives that are low GI and natural. The best I’ve found so far is a combination of Erythritol and Stevia. The brand I’ve been using is called Natvia and for Australian readers it’s available in Woolies. I’m sure there are many good alternatives out there, just look on the ingredients list for a sweetener containing Erythritol and Stevia.

Erythritol is a ‘sugar alcohol’ which acts like sugar in baking without the calories or impact on our blood sugar. It’s a naturally occurring compound found in fruit. And has about 70% of the sweetness of regular sugar. It’s available to buy on its own or pre-blended with Stevia.

Stevia produced from a herb from Paraguay is hundreds of times sweeter than sugar. It can be purchased on its own, usually in liquid form. A little goes a long way for adding sweetness. On its own it won’t perform in the same way as sugar in baked goods. It’s also available blended with Erythritol

Be wary of agave syrup or nectar. Although it’s a natural product made from cactus, it actually contains high levels of fructose. This means it is like a more natural form of high fructose corn syrup – not the healthy alternative sweetener it initially appears to be.

looking for more guilt-free baking tips and recipes?

I’ve been having heaps of fun baking my way through the ‘Guilt-Free Desserts‘ ebook by Kelley Herring.

So far, I’ve made the brownies below, some amazing vanilla cupcakes that actually contain cannellini beans and the blueberry muffins. All of which have far exceeded my expectations on the deliciousness scale.

I’m planning on trying her chocolate chip cookies, the flourless chocolate cake (using black beans!) and her coconut cake. As well as adapting my favourite Stonesoup baking recipes to using these better for you ingredients.

To be completely honest there are couple of things I don’t love about Guilt-Free Desserts. The photography could be much better, so if you’re looking for page-licking images, you won’t find them here.

The other thing I don’t love is that the measurements are in cups and spoons. Which is slow and inaccurate. So I’ve pulled together a little ebook to make it easy for people, like me who prefer to weigh out their baking ingredients.

In the ‘Stonesoup Guide to Guilt-Free Baking’ [$19 value] you’ll discover:
:: Quick & easy ingredient conversions to ‘grams’ and ‘ounces’ for the recipes in ‘Guilt-Free Desserts’.
:: How to convert any recipe to suit your equipment.
:: The secret to better baking techniques – the how, the why and what to watch out for.
:: A comprehensive dive into guilt-free baking ingredients.
:: Plus! 5 of my favourite Stonesoup Guilt-Free recipes.

how to claim your FREE bonus

I’m throwing in a FREE copy of the ‘Stonesoup Guide to Guilt-Free Baking’ for anyone who purchases Guilt-Free Desserts for a limited time.

1. Purchase a copy of Guilt-Free Desserts over here:
www.guiltfreedesserts.net

2. Follow the link below to enter your details to be emailed the download link for your FREE bonus:
www.thestonesoup.com/blog/gfbonus/

paleo / primal brownies
makes 9-16

Adapted from Guilt-Free Desserts by Kelley Herring.

While they’re lovely freshly baked, this is one of those brownie recipes that improves with age. I like to (try to) leave them for 24 hours for that heavenly squidgy brownie texture. I think they’re much better when they’ve had a bit of time so the moisture from the less cooked middle redistributes out to the edges.

70g (2 1/2oz) coconut oil or butter
150g (5oz) dark chocolate (at least 70% cocoa solids), chopped
90g (3 1/4oz) stevia / erythritol blend
6 eggs
50g (1 3/4oz) coconut flour

1. Preheat your oven to 180C (350F). Line a 20cm (8in) square tin with baking paper.

2. Melt butter or coconut oil. Remove form the heat. Add chocolate and stand for a few minutes.

3. Stir and when the chocolate has melted add the stevia and eggs, stirring well. Then add the coconut flour and stir until well mixed.

4. Pour into the prepared pan and bake for 15-20 minutes or until just cooked around the edges but still a little moist in the middle.

5. Remove from the tin and cool on a cake rack.

VARIATIONS
egg-free / vegan – I’m afraid the eggs are really critical here. Best to find another recipe I’m afraid.

no stevia? – If you’d prefer to use regular sugar that’s fine. Just increase it to 150g (5 1/4oz).

regular flour – I haven’t fully experimented replacing coconut flour with regular plan or all-purpose flour. But I’d guess if you replace the coconut flour with double the amount of regular flour you’d be in the right ball park.

almond meal – again, I haven’t tried this but if I didn’t have coconut flour I’d use about 200g (7oz) almond meal.

vanilla – not essential but 2 teaspoons of vanilla extract added with the eggs can be lovely.

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video version of the recipe

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recently on the Stonesoup Diaries

:: the most amazing beets, ever
:: 2 simple truths about Thai
:: which comes first? cheese or dessert?

Happy Baking!

Cheers
Jules x

ps. The links to ‘Guilt-Free Desserts‘ are affiliate links so if you do decide to purchase, I get a commission so you’ll be supporting Stonesoup too!

The first overseas trip I ever took was a 3 week holiday to Bangkok and the beaches of Thailand. I was instantly captivated by the warm, smiling people but the thing that really won my heart, of course, was the food.

I had eaten plenty of Thai in Australia and was already a fan of the cuisine. But eating Thai in Thailand gave me a much deeper appreciation.

Over the years I’ve gone through many Thai cooking phases but it’s been a while since I really got into cooking Thai. Which is a shame.

So when my students voted for the May class at the Stonesoup Virtual Cookery School to focus on Healthy Thai Cooking, I was super excited for an excuse to get back into Thai.

So what is the most common Thai cooking mistake?

In my house at least, the biggest mistake is thinking that Thai cooking is going to take a lot of effort and time. And not cooking it often enough!

For some reason, I guess its the fact that when I go to a Thai restaurant there is always a huge selection of shared dishes to nibble from. So when I think of cooking Thai at home my brain starts thinking there has to be multiple dishes.

But the thing is, there are plenty of Thai dishes that can be served as a meal on their own, with a little steamed rice or cauliflower ‘rice’.

Things like stir fries, or fragrant curries loaded up with veg and a little meat or seafood. Or hearty soups, like the one below.

And none of them need take very long. Or involve lengthy complicated ingredients lists.

6 common ingredients to ‘Thai up‘ your meals

1. fresh herbs.
One of the things that really makes Thai food stand apart is the freshness and lightness that comes from using loads of fresh herbs. Coriander (cilantro), mint and basil are all used generously either in combination or alone.

They’re also used more as a main ingredient, than a little flavour highlight. Try serving a soft herb salad using herbs instead of salad leaves for an instant hit of Thai freshness and fragrance.

2. lemongrass.
Every time I use lemongrass, I can help but think how well named it is. Lemongrass stalks can be woody so either smash it in a mortar and pestle or finely chop before using. Or bash the stalks and then add whole to soups or sauces to infuse and fish out before serving.

Works well pretty much anywhere you’d think of using lemon juice or zest.

3. birds eye chilli.
Thai food can be eye-wateringly hot. The most common chillies used in Thailand are the tiny, potent birds eye variety, among the hottest chillies in the world. I find it’s best to serve a little finely sliced chilli on the side so everyone can adjust the heat level to suit their taste. If you can’t get birds eye chillies, substitute in the hottest chillies you can find.

4. Thai curry pastes.
While it can be nice to take a few hours to make an authentic Thai curry paste, don’t feel pressured into doing it every time. Commercial jars of red and green curry are readily available and generally pretty tasty. They should be included as essentials in your pantry.

The obvious choice is to use them for making curry, but they can also be used to add warmth and depth of flavour to many different dishes. I love them in soups like the sweet potato & red curry below or my broccoli & green curry soup. Or try an easy satay sauce by stirring a little red curry paste into crunchy peanut butter.

5. kaffir lime leaves.
If you find a source of fresh kaffir lime leaves, they can be kept in the freezer for months and used as needed. The trees are beautiful and can be grown in pots in warmer climates like Sydney. I was a bit sad when I moved to the mountains and had to leave my kaffir lime tree with my sister Sas.

Kaffir lime leaves are similar to lime zest but with added fragrance as a bonus, similar to the relationship between lemongrass and lemon zest. So think about using the leaves anywhere you’d normally use lime zest.

6. fish sauce
In Thailand the go-to condiment for adding saltiness and savouriness is smelly fish sauce. Just as soy sauce can be added in a whole manner of dishes, you can use fish sauce to add a different dimension of seasoning to both Thai and more European based dishes.

sweet potato & red curry soup
serves 4-6

This is a simplified and healthier version of a soup I used to cook all the time when I was first getting into cooking Thai. Still one of my favourites after many many years. I asked my Irishman what he thought we should call the soup and his response was ‘A, B, C, Delicious!’

Different curry pastes vary in their intensity so feel free to adjust according to your tastes.

1kg (2lb) sweet potato
1 can coconut cream or milk (400mL / 14oz)
4 tablespoons red curry paste
2 tablespoons fish sauce
mint or coriander (cilantro) leaves, to serve, optional

1. Preheat your oven to 200C (400F).

2. Scrub the sweet potato. Chop in half lengthwise then slice into half moons, about 1cm (1/2in) thick.

3. Combine coconut cream or milk, curry paste, fish sauce and 4 cups water in a large oven proof pot. Add sweet potato and bake for 30 minutes.

4. Stir and continue to bake for another 30 minutes or until sweet potato is tender. Puree with a stick blender.

5. Taste, season with more fish sauce or salt as needed and serve with herbs, if using, sprinkled on top.

VARIATIONS
pumpkin – swap the sweet potato for pumpkin.

richer – serve with a generous dollop of sour cream or coconut yoghurt.

chunky soup – chop the sweet potato into bite sized cubes and skip the pureeing step.

different curry pastes – feel free to use green thai curry paste, or yellow or massaman curry pastes. Indian curry pastes can also be used to give a different vibe.

vegetarian / vegan / can’t find fish sauce? – replace the fish sauce with soy sauce or just season with salt.

can’t find thai curry pastes? – In Australia they’re available in most supermarkets but you may need to track down an Asian grocery store. They can be found online as well and keep for ages so you could order and stock up. Or signup for the Healthy Thai Cooking Class at the Stonesoup Virtual Cookery School to learn how to make your own using commonly found ingredients.

short on time? – just simmer on the stove top until sweet potato is tender. Remember to stir every now and then.

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video version of the recipe

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Stonesoup Virtual Cookery School Update!

The doors to the Stonesoup Virtual Cookery School are now closed.

For more details, click on the the class which sounds most interesting below:
:: Healthy Thai Cooking
:: Solve Your Dinner Dilemma
:: Reclaim Your Waistline
:: Master Your Meal Plan

And a massive THANKYOU to everyone who participated in the Stonesoup survey last week. Really appreciate you taking the time to share your thoughts!

Cheers
Jules x

ps. Not sure if online classes will help you?

Here’s what Sarah from London had to say about the Stonesoup Virtual Cookery School…

“Let me thank you for your amazing cookery school. I totally changed my attitude to cooking thanks to you.

I so love your down-to-earth, simple ingredient, simple cooking techniques and the wonderful cooking videos. I have never tried so many of the recipes from a book/website before. With your inspiration, healthy and delicious cooking can be achieved on an every-day basis.”
Sarah, SVCS Student

As much as I love the internet, sometimes it can spoil all the fun. Especially if you have an idea, only to discover it’s been well and truly done before.

So earlier in the year, when I had the (I like to think) brilliant idea to make a Slow Carb and gluten-free version of granola using lentils, I decided not to do any internet searches on the subject.

Mostly because I wanted to believe, just for a little while, that I had been the first person in the world to think of lentil granola.

So I set about experimenting to create ‘possibly’ the worlds first legume-based granola. The perfect recipe proved elusive.

First there were the ‘Puy’ or French-style lentils that tasted way too earthy for breakfast. Then there was the ‘psyllium effect’. Let’s just say, I won’t make that mistake again.

Happily, the ‘Goldilocks’ of lentil granola came my way.

Using mild flavoured, pretty red lentils, simmered briefly and then sweetened with honey and cinnamon. We have a winner!

enough about me… how about you?

I’d love to learn more about the gorgeous people who read Stonesoup. That’s you!

So I’ve created a super-quick 4 question survey. It’s mostly multi choice and won’t take more than 2 or 3 minutes to complete.

To share your thoughts about healthy cooking and eating go to:
www.surveymonkey.com/s/FYD26XS

lentil granola
makes about 3 cups

Don’t be tempted to add psyllium to the wet granola mixture, it binds up the moisture and makes the texture really gummy and weird. Add oat bran or psyllium to the cooked and cooled granola if you’re looking for a higher fiber breakfast.

And I did try making this with Puy or French-style lentils. It was edible, but only just. Very very lentily and earthy in flavour. Red lentils work much, much better here.

250g (9oz) red lentils
100g (3.5oz) honey
2 teaspoons cinnamon or vanilla extract
200g (7oz) raw almonds
50g (2oz) shaved coconut

1. Bring a medium pot of water to the boil. Add lentils and simmer for 5 minutes or until just tender but still ‘al dente’.

2. Drain lentils and spread out on a tray. Allow to steam dry and cool. Preheat your oven to 150C (300F).

3. Combine honey, cinnamon or vanilla and 2 tablespoons macadamia or olive oil in the saucepan you used to cook the lentils. Toss the cooled lentils in the honey mixture.

4. Spread the coated lentils on a tray lined with baking paper. Bake for 15 minutes.

5. Stir and add almonds. Keep baking for another 45 minutes, stirring every 15 minutes or so.

6. When the granola has been baking for an hour add coconut and bake for another 10-15 minutes or until everything is browned. Cool and store in an airtight container.

VARIATIONS
regular granola – If lentils aren’t your thing and you’d prefer a more normal oat based granola, just replace the lentils with about 375g (3/4lb) rolled oats. And skip the boiling step.

nut-free - either skip the almonds or replace with sunflower seeds or pepitas or both.

different additives – almond and coconut are my favourite, but feel free to add in your own favourite granola flavourings. Seeds are good as are other nuts like pecans or macadamias.

chocolate for breakfast – toss in a few handfuls of cocoa nibs into the cooled granola.

higher fiber – toss in a few handfuls or oatbran in with the cooked and cooled lentils, or add psyllium to the finished product.

sweeter – I’ve kept the sugar to a minimum here. If you prefer a sweeter granola, feel free to increase the honey or stir some brown sugar in with the cinnamon. I’ve also used stevia to boost the sweetness with great results.

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video version of the recipe

_________

Recently on the Stonesoup Diaries

:: When the cat’s away…
:: The hottest new pizza topping
:: Are you throwing away a super delicious salad vegetable?

2-Minute Meal Plan Winner!

Celine from France was the lucky winner of 5 years membership to the Stonesoup Virtual Cookery School [SVCS]. Congratulations!

And a big THANKYOU to everyone who purchased a copy of the 2 Minute Meal Plan during the launch. Really appreciate you supporting Stonesoup!

Cheers
Jules x

ps. I’m going to be opening the doors to the SVCS again soon!

To be the first to know, join the priority waiting list over here:
www.thestonesoupshop.com/svcs/

I have a past life.

Actually, if the truth be told, I have a few of them…

Before Easter, I shared a little bit of chocolate love and the fact that my last job was designing chocolate biscuits (cookies) for Australia’s largest biscuit company. But it’s been ages since I spoke about my other life B.C. (before chocolate).

I used to be a wine maker.

Yes, before I got paid to eat chocolate for a living, I used to get paid to make and drink wine. Although I should also point out the less-than-glamorous fact that I also got paid to spit out said wine.

When I was studying to be a winemaker, we spent a lot of time learning about flavours and how our bodies perceive them. We also covered a lot about balancing flavours in wine as well as how to pair wine with food.

I didn’t realise it at the time, but that knowledge helped be become a better cook.

It taught me how to balance flavours in food, another name for the gentle art of seasoning. It also taught me how to imagine or ‘predict’ what two wines (or ingredients) would taste like when they were combined together.

So what is the 1 thing you should NEVER do when combining flavours?

Simple. You should never ignore your instincts.

Even if you’re not super confident in the kitchen, you have YEARS of experience as an eater.

Those three-meals-a-day have taught you more than you realise about which flavours work well together, and those that don’t. And more importantly, you are the only one who has experienced exactly how your taste buds and nose perceive different flavours.

So you are the world expert on what will work for you.

Speaking from experience, if I think a combination isn’t going to taste that great, more often than not it’s a disappointment. So these days I trust my instincts and so should you.

Like to learn more about combining flavours?

Pick up a copy of my ebook ‘The 2-Minute Meal Plan System’ and you’ll also get a free bonus copy of my ‘Flavour Directory’ ebook.

This guide to the ‘Classic Flavour Combinations’ will help you cook more creatively, without traditional recipes. It includes:
:: The 7 golden rules of flavour pairing.
:: Classic flavour pairings.
:: Flavour profiles & classic ingredients from around the world.

To make sure you don’t miss out on this Bonus resource go to:
www.thestonesoupshop.com/2mmp/

chicken & peppers
serves 2

Inspired by Niki Segnit from The Flavour Thesaurus [affiliate link].

I like to serve this simply with a fresh green salad to mop up the juices. Steamed rice or crusty bread could also be used.

4-6 chicken drumsticks
2-3 large red capsicum (bell peppers), chopped

1. Preheat your oven to 200C (400F).

2. Place chicken in an oven proof dish. Top with sliced capsicum (peppers). Drizzle generously with olive oil. Season.

3. Bake covered for about 30 minutes.

4. Remove the lid and bake until the peppers are reduced and tender and the chicken is golden and cooked, about another 20-30 minutes.

VARIATIONS
vegan – replace the drumsticks with field or portabello mushrooms. You probably won’t need to cook as long.

vegetarian – cook the peppers as described above without the chicken. Use the cooked peppers as a sauce to serve with pan fried halloumi.

hot! – pop in a few or more red chillies with the capsicum.

smoky – sprinkle 1-2 teaspoons smoked paprika over the chicken to intensify the sweet capsicum (pepper) flavour.

different veg – feel free to add in some chopped red onion or whole cloves of garlic. Yellow capsicum (peppers) can also be used but don’t bother trying green ones.

budget – reduce the amount of chicken per person and add in a drained can of chickpeas.

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video version of the recipe

__________

Recently on The Stonesoup Diaries

:: You’re never too old for…
:: Beauty and the beans
:: For the record – ginger brulee

The 2-Minute Meal Plan

To make sure you don’t miss out go to:
www.thestonesoupshop.com/2mmp/

Cheers,
Jules x

I always have a touch of sadness when I think about Mother’s Day.

While I love the idea of celebrating the heroics of my friends and two sisters who now have families of their own, I can’t help but think about someone who should be here. Someone who should be reveling in the joy of being a grandma.

Yes Mother’s Day always makes me miss my Mum. More than usual.

So with Mother’s Day just around the corner, I wanted to share with you the most important things I picked up from my mother’s kitchen. To pass on a little cooking wisdom from the inspirational woman who gave me the best possible start in the kitchen. And in life.

1. Don’t be afraid to improvise.
With the nearest town a 10 minute drive away, the nearest supermarket over half an hour away and 5 children to feed, my Mum was a master of the gentle art of improvisation. It was second nature. If you didn’t have a particular ingredient, you’d try something you did have.

2. It’s fun to try new things.
My mum was always clipping recipes from magazines or the paper and trying out new ideas. As she got older and had more time and less mouths to feed, I think she even more adventurous. I’ve definitely inherited her drive for experimentation.

3. Even good cooks need to ‘cheat’.
While my Mum was focused on making food as delicious and nutritious as possible, she wasn’t a food snob. She loved growing her own veggies and baking cakes from scratch, yet she was happy to take shortcuts in the kitchen when needed. A great example being her pasta recipe below using commercial pasta sauce. Or her fabulous apricot chicken using canned apricot nectar and a packet of french onion soup.

4. Keep a well stocked pantry.
Our farmhouse kitchen had one of those wonderful ‘walk in’ pantries which, when you’re living in the country is an essential. It was always tidy and well organised, down to the ‘secret’ compartment in the bottom where she would hide the chocolate biscuits from my Dad.

I don’t ever remember my Mum saying we had ‘nothing to eat’ because there was always something to be found in the pantry or freezer.

5. Follow the 2-Minute Meal Plan.
OK so my Mum didn’t actually know about my latest ebook, the 2-Minute Meal Plan. But when I was thinking about writing this post I had a bit of a revelation. Here I’d been thinking my new meal planning method was ‘revolutionary’ when in actual fact it’s pretty much the method I grew up with. Buy what looks good, keep the pantry stocked and decide what to cook on a day to day basis.

Thanks Mum.

A Mother’s Day Celebration!

To celebrate Mother’s Day, I’m having a special offer on my print book ‘And the Love Is Free‘. Order in the next 48 hours and you’ll get a FREE copy of my new ’2-Minute Meal Plan’ eCookbook [$47 value].

To make sure you don’t miss out go to:
www.thestonesoupshop.com/and-the-love-is-free-a-tribute-to-my-mum/

butter beans with cabanossi & bacon
serves 2
Adapted from ‘And the Love is Free‘.

My mum used to make this with short pasta, usually penne. It was one of my all time favourites.

In this version I’ve simplified things by cutting out the onion. And made it lower GI or ‘slow carb’ with the use of canned butter beans instead of cooked pasta. This version is also gluten-free.

2 slices bacon, chopped
1 stick cabanossi, sliced into rounds
1/2 cup commercial tomato based pasta sauce
1/2 green capsicum (bell pepper) chopped
1 can butter beans (400g / 14oz), drained

1. Heat a little oil in a fry pan and cook bacon over a medium heat until browned.

2. Add cabanossi and cook for another few minutes to brown lightly.

3. Add sauce, capsicum and drained butter beans. Simmer for a few minutes until everything is hot. Taste & season.

VARIATIONS

vegetarian – replace the bacon with a red capsicum (bell peppers). And replace the cabanossi with feta or bocconcini scattered over at the end.

vegan – replace the bacon with a red capsicum (bell pepper) and replace the cabanossi with a handful of semi dried or sun dried tomatoes

cheesy – serve sprinkled generously with freshly grated parmesan cheese.

herby – sprinkle over a handful of torn fresh basil leaves.

hot! – replace the cabanossi with spicy chorizo and add in some fresh or dried chilli.

pasta – replace the butter beans with cooked pasta such as penne. You’ll need about 150g (5oz) dried pasta cooked according to the packet direcitons.

‘baked’ – cover with grated cheese such as cheddar and place under a hot overhead grill until the cheese is melted and golden. About 5-10 minutes.

different beans / lentils – feel free to use other canned beans, lentils or chickpeas. Home cooked legumes can also be used, you’ll need about 240g (7oz) cooked drained legumes.

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video version of the recipe

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Recently on The Stonesoup Diaries

:: The simplest way to make a souffle
:: Better than pesto & romesco?
:: How NOT to poach an egg
:: For the record – ginger brulee

Celebrate Your Mum!

If you order your print copy of ‘And the Love is Free – Mum, A Life with Recipes’ and you’ll also get FREE Shipping, anywhere in the world.

For more details go to:
www.thestonesoupshop.com/and-the-love-is-free-a-tribute-to-my-mum/

Happy Mother’s Day!

Love,
Jules x

Like most people, when I was learning to cook I was a slave to recipes. While it was a good way to start learning different techniques and ingredients, it did have some frustrating limitations.

Like what happens when you can’t buy a particular ingredient? And what do you do with that leftover half bunch of herbs? Or jar of sauce?

Or worse still, what do you do when you need to cook something but don’t have the luxury of time to pour over recipes and go shopping for exotic ingredients?

Over the years, with a lot of trial and error, I began to learn to cook more instinctively, on my own.

Without other people’s recipes.

In my head, without really being conscious of what I was doing, I started thinking of recipes in general terms rather than specific ingredients.

From there, I developed a collection of starting point or ‘template recipes’. So whenever I walked into the kitchen and looked into the fridge to figure out what to cook, I had a head start.

I knew what had worked before to make that soup or stir fry and could use that knowledge as a springboard for a new dish or meal.

Why try ‘template recipes’?

Template recipes provide a stepping stone or ‘training wheels’ to help you take the first steps to freedom from recipes.

They’re designed to give you some support and structure while also providing plenty of ideas to get you started.

At the same time they are there to encourage you to think for yourself. To try new things. To experiment and develop your own recipes and style.

Like to see an example?

I’ve included a template recipe from the 2-Minute Meal Plan below…

ketchup ‘baked’ legumes
from The 2-Minute Meal Plan.

I’ve never been a fan of baked beans out of a can. These ketchup beans are a whole other story. The onion, the paprika & the ketchup combine to make a dish you’d swear had been ‘baking’ for hours.

per person
1 tablespoon butter, optional
1/2 aromatic vegetable, chopped
1/2 can legumes, drained
2 tablespoons ketchup (or ‘tomato sauce’ for the Aussies!)
1 teaspoon spice, optional

1. Heat a medium fry pan on a medium heat. Add butter and aromatic veg and cook for 5-10 minutes until the veg is soft and lightly golden.

2. Add legumes, ketchup and spice.

3. Stir and simmer for a couple of minutes to make sure everything is hot. Taste & season.

VARIATIONS
butter alternative – any oil you normally cook with.

aromatic veg – onions are my favourite but celery or carrots would be good instead..

legumes – I’ve used cannellini beans in the photo but any canned or cooked legume will work. Try butter beans, borlotti beans, black beans, chickpeas or lentils.

no ketchup? – I really recommend getting a small bottle to try with this dish. I’m not really a big ketchup fan but I adore these legumes. Otherwise try tomato paste and a big pinch or three of brown sugar. A good BBQ sauce will also work.

spice - first choice smoked paprika. Next choice other paprika, dried chilli (you may like to reduce the quantity if really hot). Coriander seed or cumin would be interesting. And curry powder would work if you’re in the mood for a curry.

higher protein – Preheat the oven to 180C (350F) while the onion cooks. When the legumes are done, make a small well in the middle and crack and egg into it. Bake for about 10 minutes or until egg whites are set and yolks still runny.

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Wondering if the template recipes in the 2-Minute Meal Plan will work for you?

It’s not for everyone…

If you’re happy with your current meal planning system, then it’s probably not going to add much value. Unless you’d like to learn to cook more freely and creatively.

But if planning your meals each week causes you problems, then more than likely, the 2-Minute Meal Plan system will help you.

Just like it’s already helped these readers…

Amy, 2-Minute Meal Planner
“I just purchased the ebook and I am only on page 57 of the first part, but can already tell I LOVE IT. I was so excited when you announced this a few days ago, and knew it would be just what I needed. AND it is!!!! I’m so excited to start implementing the things I’m learning, and to gobble up the rest of the books.

Thank you a million for this ebook, it is absolutely brilliant. I really can’t remember the last time I was this excited about a purchase. I think I will also be getting a much happier husband thanks to this book :)”

Cat, 2-Minute Meal Planner
“I really like the recipe templates, and the formula for figuring out how much produce and protein to obtain for each person. I also love the problem solving tips and suggestions for vegans.”

Kate, 2-Minute Meal Planner.
“The whole system was very useful to me. I learned better planning of meals for a week and, besides that, to improvise with ingredients. Preparing food ceased to be stressful factor and became a joy!”

To pick up your copy today, go to:
www.thestonesoupshop.com/2mmp/

Cheers
Jules x

ps. A big THANKYOU to all the early birds who have already purchased the 2-Minute Meal Plan. I’m super excited about the response. Really appreciate you supporting Stonesoup!

I’m super excited to announce that the 2-Minute Meal Plan System is now ready.

To pick up a copy today, go to:
www.thestonesoupshop.com/2mmp/

Cheers
Jules x

ps. Not sure if this revolutionary approach to planning and cooking delicious, healthy food is for you?

Here’s what Elizabeth had to say about the 2-Minute Meal Plan System.

“The template recipes are a new flexible approach to cooking with what you have/what you want. They have sparked creativity and better nutrition, not to mention less waste. Each lesson has had a positive impact on our cooking and eating habits.”

Are you happy with your current meal planning system?

If you are, then skip down to the recipe below.

If on the other hand, you’re like most people and struggle with the whole meal planning thing… gather ’round because I have a treat for you.

But before we get to that, lets look at the reasons why you should ditch conventional meal planning ‘wisdom’.

5 reasons you shouldn’t plan your meals in advance

1. It’s almost impossible to predict what you’ll feel like.
It could be that the weather turns unpredictably cold and you feel like something warming and comforting rather than the light salad you had planned. Or maybe your day ends up dragging on forever and the last thing you feel like when you get home is spending the time required to prepare the meal in your ‘plan’.

2. Your schedule and plans are probably going to change.
Modern life can be unpredictable. It’s far more likely that something will come up. Given this variability, isn’t it a little bit too much to ask that we plan in advance when we know the plan is probably going to change anyway?

3. Planning in advance take a lot of time.
I know, because I used to spend a few hours every week, looking through my cookbooks and magazines and writing detailed lists. And then there was the time spent gathering my exotic ingredients.

4. It can lead to a lot of waste.
There are a few components to this. It could be your plans change so you don’t get to cook the ingredients you have and they go bad. Then there are the leftover bits of ingredients that were purchased for a specific recipe that are tricky to ‘use up’.

5. It stifles creativity.
Traditional meal planning and shopping with a list limits your ability to choose your produce based on what looks best on the day. It also limits your options of what to cook, rather than having the fun of cooking something based on what you have in the fridge or pantry.

What if there was another way to approach meal planning?

Well the good news is there is!

You just need to learn how to ‘reverse’ the process.

It may sound scary, but in fact it’s a really liberating way of approaching meal planning. Much quicker and easier than traditional meal planning.

For the last few months, I’ve been teaching students at The Stonesoup Virtual Cookery School how to ‘reverse’ their meal planning with my 2-Minute Meal Plan System.

When I asked my students whether they have been able to achieve the results they were hoping for with this new meal plan system, the overwhelming majority answered ‘Yes!’.

So how does the 2-Minute Meal Plan work?

Basically there are two key components…

2 Keys to the 2-Minute Meal Plan System:

1. A super simple ‘formula’ to help you figure out how much food you’ll need to buy.
The formula I’ve developed is really quick and easy to work out. If you can count, you’ll be able to do this in your head.

It tells you how many types of protein (or main events) and vegetables to buy. This gives you the freedom to shop for what looks best, rather than having a rigid list.

The formula helps get the quantity right so you don’t end up with more than you need. While still giving you as much flexibility as you need. If you’d prefer to have a few specific recipes in mind before you shop, the formula will help with that as well.

2. The collection of ‘template’ recipes.
These help you learn to cook based on the ingredients you have on hand. Freeing you from the constraints of traditional recipes.

It includes general templates for how to make different classic dishes. For example a great stir fry, a quick soup or a fragrant curry. Each template comes with suggestions for variations so you’ll be able to adapt them to the ingredients on hand. It’s a way to learn to cook more creatively, while still having a basic recipe to follow.

Ready to reverse YOUR meal planning process?

I’m super excited to announce that the 2-Minute Meal Plan System is now ready.

To pick up a copy today, go to:
www.thestonesoupshop.com/2mmp/

lentil ‘tabbouleh’
serves 2

Tabbouleh is a wonderfully fresh Lebanese salad traditionally made with burghul (cracked wheat). This gluten-free version not only tastes super fresh, it’s also higher in protein.

In the photo I’ve used red lentils, but any lentils can be used.

1/2 cup (125g / 5z) lentils, rinsed
2 tablespoons rice vinegar
1 bunch flat leaf parsley
handful mint leaves
small handful natural almonds

1. Place lentils in a medium saucepan and cover generously with water. Bring to the boil.

2. Simmer for 5-10 minutes or until lentils are al dente. Drain and rinse under cold running water. Drain thoroughly.

3. Meanwhile, combine vinegar with 3 tablespoons extra virgin olive oil. Season.

4. Finely chop the parsley stems and coarsely chop the leaves.

5. Toss drained lentils in the dressing with the herbs. Serve with almonds sprinkled over.

VARIATIONS

short on time? – use a drained can of lentils.

traditional tabbouleh – replace lentils with burghul that has ben soaked in water for a few hours then drained and tossed in the dressing.

different lentils – French style or ‘puy’ lentils will need to be simmered a little longer, around 15 minutes.

split-peas – use green or yellow split peas. Simmer for 25-35 minutes or until tender.

no rice vinegar? – lemon juice, sherry vinegar or white wine vinegar are all good substitutes.

more substantial – to turn this into a meal on its own, just double the almonds or toss in some cooked protein like grilled chicken thighs or a drained can of tuna. Also lovely with a poached or fried egg.

nut-free – replace the almonds with a handful of halved cherry tomatoes or sun dried tomatoes.

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video version of the recipe

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Recently on the Stonesoup Diaries

:: June’s amazing soup
:: The tastiest meat tenderizer
:: A completely new type of recipe

Cheers
Jules x

ps.

Looking for quick, healthy recipes for the end of a long day?

Then the Tired & Hungry Cook’s Companion could be just the thing for you! For more details go to:
www.thestonesoupshop.com/tiredhungrycookscompanion/

Do you struggle to find the time and energy to cook during the week?

You’re definitely not alone there.

Recently, for the ‘Master Your Meal Plan‘ class at the Stonesoup Virtual Cookery School, I introduced my students to a simple technique used by chefs the world over. It’s the reason restaurants are able to deliver so many different dishes to your table in a small amount of time.

My students were so excited about this, they overwhelmingly voted for a followup class to delve deeper into this ‘secret’.

What is ‘mise en place?’

Ever eaten at a restaurant with an exposed kitchen so you could watch the chefs at work? And ever noticed all the little containers and bottles of sauces they have at their work stations?

Well you’ve seen ‘mise en place‘ in action.

Mise en place is a French term that roughly translates as ‘put in place’. It’s used to describe the practice of chefs preparing food up to a point where it is ready to be used in a dish during food service.

It may be as simple as washing and picking herbs into individual leaves or chopping vegetables. Or more complicated like caramelising onions, cooking dried beans or slow cooking meats.

The main benefit in a restaurant is that it makes it much quicker and easier to get food on the table after the customer has ordered.

The secondary benefit is that the preparation can help to extend the shelf life of fresh produce.

How can this ‘secret’ help you prepare for the busy week ahead?

1. Save you time during the week.
By taking the time on weekends to do a little ‘mise en place’ preparation, we can make it much quicker and easier to get dinner on the table when we come home from work late and everyone is hungry.

2. Prolong the shelf life of your produce
Happily, a little bit of preparation can extend the shelf life of fresh produce. This is usually because the preparation involves some sort of heat which reduces any microbes present.

Just think of a slow cooked meat dish which will last for a few weeks in the fridge, compared to a piece of fresh meat that may only keep for a few days. Same goes for wilted spinach vs a bunch of fresh spinach.

Keen to learn more?

The NEW class for April at the Stonesoup Virtual Cookery School is called ‘The Weekend Cook – How to Prepare for the BUSY Week Ahead’.

The doors are closing to new students soon, so you’ll need to be super quick!

For more details go to:
www.thestonesoupshop.com/svcs/

an example – 3 ways with roast butternut squash

Roast root veg are one of my favourite things to build a meal around, but it’s rare that I have the time to start roasting from scratch during the week.

I’ve discovered it’s super easy to pop a batch in the oven on a Sunday afternoon to bake away while I’m reading the paper or pottering in the garden.

Then the possibilities are endless during the week. And the veg will keep in the fridge for a few weeks, so there’s no pressure to use them straight away.

Here are a few ideas for ways to use roast butternut squash to get you started…

roast butternut squash

I adore roast pumpkin, sweet potato or butternut squash. But I used to hardly make it because it always felt like a huge hassle to peel the damn things. So one day I thought I’d cook them peel and all and take the peel off once they were done. The good news is the roast skins actually taste really lovely. Since then I haven’t ever peeled. So much quicker.

Will keep in the fridge for a few weeks.

1/2 butternut squash
1-2 teaspoons cumin or coriander seeds, optional
1-2 teaspoons chilli flakes or powder, optional

1. Preheat oven to 200C (400F).

2. Chop butternut squash (pumpkin) in half, crosswise. Then chop each half into 6-8 wedges.

3. Place wedges on a baking tray. Drizzle generously with oil and sprinkle over spices, if using. Scatter liberally with sea salt flakes.

4. Bake for 30 – 45 mins or until wedges are deeply browned on the edges and tender in the middle.

VARIATIONS
different veg – any pumpkin such as Jap or Queensland blue. Sweet potato or yams are also lovely like this.

short on time? - chop into cubes about 2cm (1in). Should only take about 20 minutes to roast.

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video version of the recipe

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warm salad of chickpeas & butternut squash
serves 2.

This is a brilliant light dinner for Autumn when the days are getting cooler and shorter.

4-6 wedges roast butternut squash (recipe above)
1 can chickpeas, drained
2 handfuls baby spinach
small handful almonds
4-6 tablespoons natural yoghurt

1. If the squash is cold, warm in the oven (200C/400F for 10 mins) or heat with a little oil in a frying pan.

2. Add chickpeas and allow to warm for a few minutes.

3. Divide baby spinach on two plates. Top with warm chickpeas and squash.

4. Season yoghurt generously with salt and pepper and drizzle over the salad. Top with almonds.

VARIATIONS
dairy-free / vegan – make a tahini dressing instead using 2 tablespoons each tahini, lemon juice, water and olive oil.

don’t have any roast squash? – replace with other roast veg OR some roast red capsicum (bell peppers). Or finely sliced fresh red capsicum (bell peppers).

nut-free – just skip the almonds or replace with a handful of toasted sourdough breadcrumbs.

chickpea alternatives – any cooked or canned legumes are good here. Try cannellini beans or lentils. Puy or French-style lentils are particularly lovely. Or just double the roast squash and forget about the chickpeas.

roast butternut curry
serves 2

The sweetness of butternut works really well with the deeply savoury spiciness of an Indian curry. To make it more substantial, feel free to toss in some cooked or canned lentils or cooked meat such as chicken.

Lovely with flatbread, steamed rice or cauliflower ‘rice’ (raw grated cauliflower).

1 heaped tablespoon garam marsala
1/2 – 1 teaspoon chilli flakes or powder
1 can tomatoes (400g / 14oz)
4-6 tablespoons coconut milk
6-8 wedges roast butternut squash (recipe above), chopped into chunks

1. Heat a little oil in a medium frying pan. Add spices and cook for about 20 seconds.

2. Add tomatoes and simmer for 5 minutes or until the sauce has reduced a little.

3. Stir in coconut milk. Taste and season.

4. Add butternut chunks and bring back to a simmer.

VARIATIONS
no garam marsala? – Use a good quality curry powder instead. Reduce the quantity to about 2 teaspoons and taste before adding more. You may want to skip the extra chilli. Or replace with equal parts ground coriander and ground cumin.

higher protein / more substantial – add in some cooked chicken, beef, chickpeas or lentils.

dairy-lovers – replace coconut milk with whipping cream.

herby - serve with fresh coriander (cilantro) leaves OR add in a few handfuls of fresh curry leaves to simmer with the tomatoes.

roast butternut hummus
makes about a cup

Roast veg make a wonderful substitute for chickpeas in hummus. This is easily the best I’ve tried. If you’re a little doubtful, feel free to add in some chickpeas as well.

Serve anywhere you’d use regular hummus.

250g (1/2lb) roast butternut squash (recipe above)
3 tablespoons lemon juice
3 tablespoons tahini
1-2 cloves garlic, peeled

1. Whizz all ingredients in a food processor until smooth and creamy. Taste and season.

VARIATIONS
regular hummus – replace butternut with a drained can of chickpeas and 3 tablespoons of the canning liquid.

different veg – roast carrots, roast beets, roast parsnip.

lentil hummus – replace butternut with a drained can of lentils and 3 tablespoons of the canning liquid.

can’t find tahini? – use peanut butter instead – preferably one without added sugar.

recently on the Stonesoup Diaries

:: The tastiest ‘meat tenderizer’
:: A completely new type of recipe?
:: The easiest way to steam greens

Like to get into the habit of setting yourself up for the busy week ahead?

And…

Everyone who signs up for ‘The Weekend Cook’ class will get a bonus copy of The Tired & Hungry Cooks Companion Video eCookbook [$97 value] for FREE.

To get access before doors close THIS THURSDAY [12th April] go to:
www.thestonesoupshop.com/svcs/

Cheers
Jules x

ps. Wondering if online classes are for you?

Here’s what some Stonesoup Virtual Cookery School students have been saying…

Jim, SVCS Student.
“Love the videos; cooking works very well in this format (as opposed to something like yoga or a golf swing or learning the violin where someone needs hands-on supervision to make sure they’re doing things right).”

Jana, SVCS Student.
“I love the extra bits that come with the recipes such as how to adapt recipes to carnivore or vegetarian etc, other ingredients that work well (improving my basic & recipe creation skills).”

Julie, SVCS Student.
“I am almost ready to get rid of most of my cook books, as I really only use your recipes now. In fact I tend to scan all other recipes and if there are more than 5 ingredients, or steps just pass it by. I’m looking to simplify my life, and you really have made quite a difference to that – I enjoy preparing dinner now.“

Before we start discussing such important matters, I feel I need to put my cards on the table. From way back I’ve been a die-hard 70% cocoa-solids-or-nothing type of girl.

I once thought the only answer to the question of whether milk chocolate should even deserve to be called ‘chocolate’ was a resounding N.O.

I’m risking getting myself kicked out of the dark chocolate lovers club here… but I need to share my story.

A few years ago, I took a job which many would consider the ‘holy grail’ of employment.

Yes, I was a chocolate biscuit (cookie) designer for the best chocolate biscuits in Australia. Yes, it was my job to come up with new Tim Tams. And yes I got paid to eat chocolate.

One of my favourite parts of the job was visiting the factory where the chocolate was made. Not exactly Willy-Wonka, but easily the best smelling work place I’ve ever encountered.

The thing that surprised me the most was that when we were making milk chocolate, the smells were actually better than when we were making dark.

At first I just ignored my traitorous nose. But as I learned more about chocolate making, it started to make sense.

During the ‘chonching’ or chocolate making process the chocolate is mixed for long periods of time to give that lovely super smooth texture.

At the same time, the milk proteins in the milk powder used for milk chocolate are able to react with the sugars to produce lovely caramel flavours. These add another dimension to milk chocolate than just the cocoa flavours, the milky flavours and the simple sweetness.

It also makes it smell amazingly good.

So is milk chocolate better than dark?

Really, it depends what you’re in the mood for…

If it’s the smooth richness of a fine chocolate melting in your mouth, dark is where it’s at.

BUT!

If you’re looking for a lovely sweet dessert to end a meal. Sometimes a good caramelly, sweet milk chocolate will be heaven sent. Just make sure it’s real chocolate, not any of that cheap ‘Easter egg’ crap.

How do you tell if chocolate is real chocolate?

Check the ingredients list. It should have ‘cocoa butter, cocoa solids or cocoa mass’ listed. If it just says ‘vegetable oil’ then step away from the packet.

And a quick announcement before I get to the cake recipe…

Stonesoup Virtual Cookery School DOORS are NOW OPEN for a limited time!

To start learning before they close again, go to:
www.thestonesoupshop.com/svcs

no-bake chocolate peanut butter cake
serves 8-10

This is a super rich cake. Serve small slices! If you’re a die-hard dark chocolate lover, please go ahead and use your favourite 70%+ cocoa solids. Or live dangerously and try your own blend of milk and dark.

200g (7oz) whipping cream
400g (14oz) good quality milk chocolate
200g (7oz) shortbread biscuits
150g (5oz) peanut butter

1. Bring cream to the boil in a small saucepan.

2. Bash or chop chocolate into small chunks and place in a bowl or jug. Add hot cream and stand for 5 minutes.

3. Meanwhile, line a loaf pan with baking paper, cling wrap or foil.

4. Stir cream and chocolate until smooth and well combined. Pour enough melted chocolate into the base of the cake to cover the bottom.

5. Place a layer of shortbread on top. Cover with peanut butter and scatter with flakes of sea salt, if you like the whole sweet and salty thing.

6. Add a final layer of shortbread. Drizzle remaining chocolate over the top.

7. Refrigerate for at least 8 hours, or longer if possible.

VARIATIONS
dairy-free – use dairy-free cookies instead of buttery shortbread. Replace cream with almond milk or rice milk or coconut milk. And replace milk chocolate with dark. I’d drizzle in a little honey on top of the peanut butter to give a little extra sweetness.

dark chocolate – be a purist and replace milk chocolate with 70% cocoa solids dark chocolate.

nut-free – just skip the peanut butter and make a layer of chocolate between the 2 layers of shortbread.

short on time? – chop the shortbread into chunks to make them easier to eat. Freeze until the chocolate is set.

white chocolate – don’t be tempted. There won’t be enough cocoa solids to get the cake ‘set’.

__________

video version of the recipe

_________

Recently on the Stonesoup Diaries

:: The easiest way to steam greens
:: Kale. The ultimate pizza topping?
:: What would you cook if you lost your sense of smell?

________

Stonesoup Virtual Cookery School DOORS NOW OPEN!

The doors to the Stonesoup Virtual Cookery School are open now, for a limited time.

To secure your place in the ‘Master Your Meal Plan’ class AND our April class ‘The Weekend Cook – How to Prepare for the Busy Week Ahead‘ go to:
www.thestonesoupshop.com/svcs

Happy Easter!

Cheers
Jules x

PS. Wondering if classes at the Stonesoup Virtual Cookery School can help YOU?

Here’s what current students are saying about the classes…

Elizabeth, SVCS Student.
The template recipes are a new flexible approach to cooking with what you have/what you want. They have sparked creativity and better nutrition, not to mention less waste. Each lesson has had a positive impact on our cooking and eating habits.

Amy, SVCS Student.
Yes, I would definitely recommend ‘Master Your Meal Plan’. Obviously, the content was great, but the videos that let us watch you prepare a dish really made the point that cooking really is a skill that doesn’t have to take hours and hours of time. The course simplified shopping and planning for me.

Julie, SVCS Student.
The whole way I cook has under gone a transformation. Your recipes where the ones that started me down this path, as I find I can manage any of them any night after work.