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Sausage, Shrimp & Kale Stew


  • 1 red onion (diced)
  • 1 carrot (diced)
  • 2 sticks celery (diced)
  • 2-3 pre-cooked sausages (sliced)
  • 4 pieces pre-cooked bacon (chopped)
  • 1 tsp minced garlic
  • 1 tsp dried bail
  • 1 tsp red pepper flakes
  • 1/2 tsp pepper
  • 1/2 tsp salt
  • 1 can tinned tomatoes
  • 4C chicken stock
  • 1 can white beans
  • 4C kale (chopped)
  • 10 large pre-cooked shrimp
  • parmesan (grated to taste)
  • Olive Oil


  • In a large pot heat the olive oil over a medium heat. Add the onion, celery and carrot and saute for 5 mins.
  • Add the sausages, bacon and garlic and saute until brown.
  • Next add the dried basil, red pepper flakes, salt & pepper and saute for 1 min.
  • Add the tinned tomatoes, chicken stock and white beans and simmer on a low heat for 20 mins.
  • Turn the heat off, add the kale & shrimp and leave covered with a lid for a further 3 mins.
  • Serve with grated parmesan cheese on.


Carrot, Apple, Raisin & Pumpkin Muffins

Pre-heat the oven to 350 degrees. This recipe makes 14 muffins.

In one bowl combine all the dry ingredients.

  • 2 1/4C Spelt Flour (or any regular flour)
  • 1/2C Oats
  • 2tsp baking powder
  • 1/2tsp baking soda (although i forgot to add this and it turned out ok!)
  • 1tsp cinnamon
  • 1C slivered almonds (can sub for any other nuts)
  • 1C raisins (can sub for any other dried fruit)
  • 1/2C Pumpkin seeds (can sub for any other seeds)

In another bowl combine all the wet ingredients.

  • 1/3C Butter OR Margarine OR Coconut Oil
  • 1C Apple sauce
  • 2 Eggs
  • 1/2C Maple Syrup
  • 3 small carrots (grated)
  • 1 apple (grated)

Combine the wet & the dry ingredients together in one large bowl. Use a non-stick cooking spray in your muffin tin. Bake at 350 degrees for 20 mins then remove and cool. Wrap the muffins individually in plastic wrap and store in the fridge as they dry out easily.

photo 2

Recipe lightly adapted from here

Vegetarian Lasagna

Makes 8 portions. Can easily be made vegan by omitting the eggs & using only Vegan cheese

  • 2tbsp Olive Oil
  • 1 red onion – diced
  • 6 cloves garlic – minced
  • 1/4 tsp chilli flakes
  • 2 zucchinis – diced
  • 2 red peppers – diced
  • 5 large white button mushrooms – diced
  • 1 eggplant – diced
  • 2 bay leaves
  • 1/2 tsp each of thyme, oregano, salt & pepper
  • 1 can tinned chopped tomatoes
  • 1/4 cup each of fresh basil & parsley
  • 2 eggs (optional if you want to keep this recipe vegan)
  • 1/4 tsp nutmeg
  • 2 cups cheddar cheese (lactose free or vegan)
  • 3 cups mozzarella cheese (lactose free or vegan)
  • 1 cups manchego sheeps cheese (or vegan)
  • 15 brown rice lasagna sheets
  • Over a medium heat cook the Onion, Garlic & Chilli flakes ( 6 mins)
  • Add zucchini, red peppers, mushroom, eggplant, bay leaves, thyme, oregano, salt & pepper (10 mins)
  • Stir in the tomatoes, bring to the boil and reduce to simmer, stirring occasionally (30 mins)
  • Boil the pasta to within 2 mins of cooking time, drain and set aside in cold water.
  • In a bowl beat the eggs with the nutmeg. Add all the cheese apart from 1 cup of the mozzarella.
  • Arrange 1/3 of the lasagna sheets in the bottom of a 9″ x 13″ baking dish.
  • Add 1/3 of the vegetable sauce
  • Top with 1/3 of the remaining lasagna sheets
  • Add 1/2 the cheese
  • Add 1/3 of the vegetable sauce
  • Top with the remaining 1/3 lasagna sheets
  • Add the remaining 1/2 the cheese
  • Add the remaining 1/3 of the vegetable sauce
  • Sprinkle the remaining 1 cup of set aside mozzarella
  • Cover with foil bake at 375F (190C)  – (20 mins)
  • Uncover and bake – (25 mins)
  • Total prep & cooking time  1hr 45 mins

Tuna Pasta Bake

makes 6-8 portions. (Costs are very approx) Quick easy comfort food & portions can be easily frozen.

  • 600g brown rice pasta (penne or rigatoni)
  • 50g margarine
  • 200g Lactose free strong chedder cheese OR vegan cheese
  • 50g Manchego sheeps cheese OR vegan cheese
  • 1/2 C Spelt flour
  • 600ml lactose free skim milk (or soy milk)
  • 2 x 160g Tuna
  • 1 can corn
  • 1 zucchini diced.
  • chopped parsley
  • Salt & pepper to taste
  • Boil the pasta to within 2 mins of cooking time, drain and set aside.
  • Pre-heat the oven to 180 degrees
  • Melt the margarine in a pan over a medium heat. Stir the in flour (1 min) then gradually stir in all the milk. Add all of but 1 handful of the cheese. (cheese is grated)
  • Mix the pasta, sauce, tuna, corn, zucchini  & parsley in a large baking dish. Sprinkle the remaining cheese on top.
  • Cook for 20-25 mins or until the cheese on top is brown.
  • Total cooking time  40 mins

Healthy Vegan Banana Bread

Really easy to make, and ingredients can be added or subbed, as it’s very forgiving. Very similar to the muffin recipe from before, but this time it`s Vegan.

  • 2 Bananas (mashed)
  • 1/2 cup Apple Sauce
  • 1/2 cup Pure Maple Syrup
  • 2 cups Spelt Flour (you could use whole wheat or all purpose flour)
  • 1 tsp Baking Soda
  • 1 tsp Cinnamon
  • 1/4 tsp Nutmeg
  • 1 tsp Vanilla Extract
  • 1/2 tsp Salt
  • 1/2 cup Raisins
  • 2 tbsp Canola Oil
  • 1 tsp Pure Vanilla Extract
  • 1/4 cup Ground Flax Seed
  • Pre heat the oven to 350.
  • In a Bowl Combine the dry ingredients (Ground Flax, Spelt Flour, Baking Soda, Cinnamon, Nutmeg, Raisins & Salt.) In another bowl combine the wet ingredients (Bananas, Canola Oil, Maple Syrup, Vanilla Extract & Apple Sauce.) Add the wet ingredients to the dry ingredients.
  • Grease a 9″ loaf pan (or equivalent) and spoon in mixture.
  • Bake for around 40-50 mins (a fork through the centre should come out clean.)
  • Total prep & cooking time  60 mins

Roasted Squash Soup

A perfect seasonal Veg to cook with during Fall.

  • 2 acorn squash, halved and seeded
  • 1 cup peeled and chopped carrots
  • 1 cup chopped celery
  • 1 cup chopped onions
  • 1/2 cup chopped leeks (white and pale green parts only)
  • 1/4 cup maple syrup (I used organic)
  • 1 tablespoon extra virgin olive oil
  • 3 cups veggie stock
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 1/4 cup half and half (or Soy Milk to keep it Vegan)
  • Salt (to taste)
  • Heat oven to 450.  Lay squash face up in (approx) 1 inch of water in a baking dish.  Bake for 45 minutes (or until soft.)  Remove from baking dish and spoon out the pulp into a large bowl,  blend until smooth.
  • Over a medium heat in a large saucepan add olive oil, then the carrots, celery, onions & leeks. Cook until they begin to soften; then add the stock, squash, cinnamon and nutmeg.  Simmer, covered for 40 minutes.  Stir in the maple syrup and half and half (or soy milk) then simmer, uncovered for another 5 minutes.  Blend until smooth, add salt & pepper to taste.
  • Total cooking time  1hr 40mins

Vegetarian Spelt Crust Pizza

Feeds two (hungry) people. Not all ingredients below were used at once!

  • Spelt pizza base
  • Tomato paste
  • Cheese (I use lactose free mozzarella)
  • Red Pepper
  • Tomatoes
  • Mushrooms
  • Pineapple
  • Garlic & herbs (rosemary, basil & chives)
  • Zucchini
  • Pre-cook the spelt base for 5 mins before adding the toppings (The crust should start to bubble but not brown)
  • Spelt pizza base recipe here (This can be made up to 2 days ahead and refrigerated) 
  • To freeze the dough, roll to desired shape, sprinkle with flour, wrap it in plastic wrap, wrap it again in aluminum foil, and freeze it. (Will then last 2 months)
  • Total cooking time (assuming spelt dough is pre-made) – 40 mins

Pizza – Zucchini, herbs, mushrooms & tomatoes .