Mains · Recipes

Cauliflower Rice

Cauliflower rice

Cauliflower is such a versatile veggie; its taste means that it can be flavoured differently for a variety of dishes. This is a yummy way to use cauliflower to replace the often nutrient lacking white rice and it works well in recipes that call for rice as a side.

Serves 2-4 sides, Prep time 10 min, cook time 10 min


½ head cauliflower

3 cloves garlic, minced

¼ C lemon juice

1 C veggie stock (warm)

1 tbsp miso paste

1 tbsp wholegrain mustard

1 tbsp sultanas

1 tbsp fresh mint


Grate cauliflower, including stems or use a food processor to pulse to rice sized pieces. In a bowl mix warmed veggie stock, miso paste and sultanas. Place a heavy bottomed fry pan on medium heat and add the grated cauliflower, stock mixture, mustard and lemon juice. Sauté for 5-10 until liquid is evaporated and cauliflower is softened. Stir through diced fresh mint just before serving.

Mains · Recipes

Green Split Pea Mash

Split green peas

Serves 3, Prep time 20 min + soaking, Cook time 1 hour


1 C green split pea’s soaked for 2-5 hours in cold water, rinsed and drained

3 ½ C veggie stock

6 cloves garlic, sliced

1 bay leaf

1 sprig of mint

1 sprig of parsley

2 onions, diced

2 tsp fresh grated ginger

1 tsp turmeric powder

½ tsp chilli flakes

Salt and pepper to taste

Fresh coriander and mint to serve

In a large heavy bottomed pot put all the ingredients, including the whole springs of parsley and mint. Bring to the boil then simmer over a low heat until peas are very soft and water is absorbed (approx 1 hour), you may need to add extra water to get them nice and soft. If the mint and parsley sprigs haven’t completely disintegrated remove them. Taste and season with salt and

Serve the mash topped with fresh mint and coriander, alongside a green salad and popadoms.

Mains · Recipes

Hikers Special – Dehy Chili Beans


Dehydrated Chili Beans
Dehydrated Chili Beans

Chili Beans


Freeze dried meals can be a great option when your hiking or adventuring in the wilderness. The only downside is that they can be quite expensive. I recently brought a dehydrator and so thought I would try making my own dehy beans, this recipe is also great without dehydrating it if your wanting a nutrient dense, easy veggie meal. If you don’t have a dehydrator then you can try drying them out in the oven on its lowest setting until all the moisture is evaporated out.


Prep time 15 min, cook time 1 hour, dehydration time 6-10 hours at 57C



6 cups of cooked beans – I used a 4 bean mix but you could use a mixture of any you like such a black beans, chick peas, butter beans etc.

3 cans of diced tomatoes

2 Tbsp tomato paste

1 Tbsp coconut or olive oil

2 onions, diced

4 cloves garlic, minced

1 Tbsp cocoa powder

1 tsp chilli powder

2 tsp smoked paprika

1 tsp ground coriander

¼ tsp cinnamon

1 tsp salt

½ cup fresh coriander

1 tsp veggie stock powder


Heat oil in a large pan and cook onions for about 3 min until soft, add garlic and spices and cook for a further 2 min stirring frequently. Add tomato paste and cook for 30 secs then add tinned tomatoes, beans, salt, stock and cocoa powder.

Bring to a simmer and then cook over a low heat for 1 hour, finely chop coriander and stir through.

If dehydrating, spoon mixture onto non stick dehydrator sheets and cook for 6-8hrs at 57C or until dry. Scrap off trays and store in air tight container. To reconstitute simply add 2 cups of water to 1 cup of beans and simmer for 10 min, adding extra water as needed.

Serve with corn tortillas, coleslaw and avocado.

Mains · Recipes

Cauliflower Pizza Bases





gluten free pizza, cauliflower

Cauliflower base dough

cauliflower pizza base

Pizza is a great easy option for dinner but I never enjoy the flour laden bases and being gluten free means it’s harder to recreate the super thin crusts that I love. Cauliflower is my favourite vegetable at the moment as it’s so versatile, it use it like rice, as a mash and even crumb it and bake it in the oven. My latest use for it is in pizza bases and it works surprisingly well.

This base is gluten free, dairy free, egg free and grain free and tastes amazing! The chia seeds are packed with omega 3’s protein, iron and more and garlic will help ward off any winter ill’s.


Makes two medium pizzas, prep time 25 min, cook time 45 min


1 head of cauliflower

4 cloves of garlic, minced

6 Tbsp ground chia seeds

12 tbsp water

1 tsp dried oregano

1 tsp rock salt

1 tbsp nutritional yeast – optional

½ cup buckwheat flour

Pizza toppings; anything you like, this time we spread them with a mixture of tomato relish and tom yum paste and topped with thinly sliced beetroots and mushrooms, cashews, coriander, sorrel and rosemary.

Preheat the oven to 200C

Cut cauliflower into florets and place in food processor until it resembles a fine crumb. Transfer mixture to a pot and cover with boiling water, simmer for 4 min. Drain water then pour cauliflower into a clean teatowel or cheesecloth and squeeze the water out.

Mix 4 Tbsp of the ground chia with the water and stir well, sit aside to absorb.

In a large bowl mix the cauliflower, 2 Tbsp ground chia seeds, chia water mixture, buckwheat flour, oregano, salt, garlic and nutritional yeast. Combine well, the mixture should hold together when pressed.

Line 2 pizza trays with baking paper and half of the mixture into each tray; try to keep it a uniform height (about 1cm) with no holes or thin bits.

Bake for 25-30 min, remove from the oven and flip the entire pizza base with the baking paper over and remove the baking paper. Return to oven for a further 5 min or until crisp.

Spread with your favourite toppings you like and bake for 10 min until cooked.

slice of cauliflower piza

Mains · Recipes · Snacks and starters

Wakame Apple Salad

seasweed, apple salad

A lovely refreshing salad that complements most Asian dishes especially sushi. This recipe makes a side for one person, to serve more people multiply the ingredient amounts by the number of guests you are cooking for. This Wakame is grown in NZ waters, and is a fabulous addition to savory dishes and its packed full of essential minerals and nutrients.


2 tbsp Wakame, soaked in 3 tbsp hot water for 10 min. – I used healthposts, BioBalance range.

1 tbsp toasted sesame seeds

¼ of a green apple

½ tsp toasted sesame oil

1 tsp rice wine vinegar

½ tsp honey.

Finely slice the apple into thin sticks. In small bowl mix together the honey, sesame oil, and rice wine vinegar. Drain the wakame and press out the excess water in a sieve or cheese cloth. Add to bowl along with apple and sesame seeds, mix well to combine dressing and flavours.