contents

cover

title

introduction

raising children on a wholefoods diet

a nourishing start to the day

on the go

for sharing

the dinner table

after dinner delights

thanks

index

copyright

introduction

My family and I started on our journey to simple and wholesome eating a little over three years ago, after our little girl, Izabella, developed a troublesome skin condition that doctors and specialists couldn’t treat, and after also noticing a decline in our own health and wellbeing. It was during this time that I started writing a daily food blog, which I named ‘Petite Kitchen’. Each and every day, I would share recipes and ideas from our new way of living.

It became beautifully obvious to me that whole, natural foods can be a wonderful form of medicine that can help heal, cleanse and renew body and mind. This wholesome way of living has helped our little girl, Izabella, in a way I cannot even explain — and the positive impact it has had on my husband, our son Obi, and of course myself, is just incredible.

Sharing recipes: it is simply what I do, spending hours in my kitchen perfecting dishes and trying out new combinations. I am hopelessly addicted. Nothing makes me happier than being able to pass on my new ideas and inspiration to others.

Within the pages of this book, I hope you will experience these beautiful moments spent in my kitchen. I have poured my heart and soul into compiling a selection of simple, wholesome and delicious recipes designed for the whole family to enjoy. These recipes are centred on the idea that food is to be made with love and care, and to be eaten together, around the family table.

I strongly believe in buying good-quality produce, free-range eggs and sustainably farmed meats wherever possible. I understand this kind of produce can be a little more costly, but I also believe that each and every time you buy good-quality food, you are investing in not only your own, but your family’s, health and future.

Take Mother Nature as your guide, and cook using seasonal fruit and vegetables. Not only is this a beautiful way to embrace nature’s fruits, it is also far more cost effective, delicious, and a wonderful way to help support the community around you.

With a few exceptions, most recipes in this book are naturally gluten-free, or I have included options to make them so. I love using different and exciting types of flours and grains. These alternatives taste fantastic, and quite often offer more nutrients. I have also included a lovely range of vegan, vegetarian and dairy-free options too.

I prefer not to make anything too fancy or extravagant — just real, everyday food, prepared simply, and absolutely packed full of flavour and deliciousness.

So join me, from my kitchen to yours, as we celebrate wholesome food in all its glory. Roll up your sleeves, dog-ear the pages, spill ingredients and, in turn, transform my simple recipes into your own proud creations. Eat, enjoy and, most of all, share this wonderful way of living with your family and friends.

Eleanor Ozich

raising children on a wholefoods diet

Both my daughter, Izabella, and son, Obi, are very curious about and interested in food. The first thing they ask when they wake up in the morning is, ‘What’s for breakfast, mama?’ They absolutely love trying out new and exciting flavours.

I have to admit, however, that raising our children to eat wholesome and healthy food has not always been easy — it takes a lot of hard work, commitment and dedication, but the results are well worth the love and effort. Every child deserves to understand where their food comes from, and how it helps them to feel good and to be full of energy and happiness.

I believe that taste and a love for food develop in early childhood, and that our children will grow to like most of the foods we offer them. It’s never too late to introduce wholesome food to their diets, although this is a little easier if done earlier on.

Here are a few tips that may be helpful for you and your family.

◆  Kids want to know about food; all you have to do is start a conversation! Talk about where it has come from, and how it will benefit them by giving them more energy. Get chatting about your favourite flavours, colours and textures of food.

◆  Try to make healthy choices, right from the beginning. Children are far more likely to grow up loving the foods they are used to eating early on, although it is never too late to introduce healthy foods. Make one small and simple change per day, and in no time you will begin to notice positive results.

◆  Be consistent with your approach. When I offer something to my kids that they are not so keen on trying, I give it a little time, and then try again. Consistency is the key to building good and strong habits.

◆  Lead by example. By eating a well-balanced and varied diet, children are more likely to be interested in trying out what you are eating.

◆  If your child does not want to eat something, do not punish them or make an issue of it, as this may form negative ideas around food. Instead, I find that ignoring protests and staying calm helps them realise that they are not going to get any rewards by acting out. Continue to enjoy your meal at the table, and do not drop what you are doing to make them something alternative to eat. Quite often their hungry tummies get the better of them, and they in turn start to enjoy what you offered them in the first place!

◆  Have healthy and wholesome snacks on hand for when you are out and about, and for school lunchboxes. This can help avoid the temptation to buy processed or fast food. I have included a chapter here called ‘On the go’, which is packed full of healthy snack ideas, but you’ll also find plenty of other recipes in this book that can also be made into snack-size versions.

◆  Let the kids get busy in the kitchen. Children love to participate in cooking, whether making their own lunches, helping out with baking, or even washing fruit before eating. They are more likely to try something new and have a higher appreciation for something they have made themselves.

◆  Last, but not least, make the family table a place where you all sit down as often as you can, and enjoy the pleasure of food together. The family table is the best place to build beautiful and happy memories around food.

The recipes are coded as follows:

GF  ◆  GLUTEN-FREE

DF  ◆  DAIRY-FREE

VEG  ◆  SUITABLE FOR VEGETARIANS

V  ◆  SUITABLE FOR VEGANS

A NOURISHING

START

TO THE DAY

I believe that in order to embrace the day wholeheartedly, we must nourish our bodies with a wholesome breakfast.

I grew up in a household where the first meal of the day was mandatory, so unsurprisingly I have continued this morning ritual with my own family — whether that’s enjoying a warm slice of toasted rustic walnut bread with butter, simple baked eggs with tomato, spinach and mozzarella, a quick round of creamy smoothies before heading out the door, or going all-out on the weekends and making the most delicious sweet almond crepes with ricotta and honey grilled stone fruit.

We all need different types of breakfasts on different days, so I have included a wide range of recipes in this chapter to help you feel inspired.

Enjoy.

rustic sesame honey bread

Bound with free-range eggs, this rustic loaf is delicious toasted and topped with the gorgeous combination of avocado, tomato and basil. It keeps really well in the pantry for up to a week.

MAKES 1 LOAF  ◆  GF, DF, VEG

Preheat the oven to 160°C (315°F). Find a loaf (bar) tin that is about 12 cm (4½ inches) wide, 23 cm (9 inches) long, and 7 cm (2¾ inches) deep. Line it with baking paper.

Combine all the bread ingredients in a large mixing bowl and mix until well combined. Spoon the batter into the loaf tin, then even it out with the back of a spoon. Sprinkle the sesame seeds over.

Bake on the middle rack of your oven for 45 minutes, or until a skewer inserted into the centre of the loaf comes out clean.

Remove from the oven and turn out of the tin. Place on a wire rack and leave to cool completely before slicing.

The bread will last for up to 1 week in an airtight container. It also freezes really well; for added convenience, cut it into slices before freezing.

soft-boiled eggs with poppy seed parmesan toasts

A perfectly simple breakfast of soft-boiled eggs with golden, crunchy parmesan soldiers. This dish, for me, brings back lovely memories of learning how to crack into eggs while sitting at my grandparents’ breakfast bar. This recipe is dedicated to my beautiful Grandma Alza and Grandad Norman. I love you both more than I can say.

SERVES 4  ◆  GF (using GF bread), VEG

Preheat the grill (broiler) to 180°C (350°F). Line a baking tray with baking paper.

Bring a medium-sized saucepan of water to the boil. Turn the heat down to a gentle simmer, then carefully lower the eggs into the water, using a slotted spoon. Boil for 1 minute, then remove from the heat, cover with a lid and leave the eggs in the water for about 4–5 minutes.

While the eggs are cooking, slice the bread lengthways into fingers, or ‘soldiers’. Using a pastry brush, spread the olive oil over the slices, then place on the baking tray. Sprinkle the parmesan and poppy seeds over the top. Grill (broil) the fingers for 3–4 minutes, or until nicely toasted. Remove from the oven and leave to cool for a minute or so.

To serve, place four egg cups on four separate plates, along with a teaspoon and a dollop of butter, if using. Crack open the tops of the eggs, then serve immediately, along with the crispy toast fingers.

banana oat hot cakes

My whole family are crazy about these hot cakes, which rarely make it past the stovetop onto the table. My daughter, son and husband literally stand right by the stove, watching over my shoulder as I flip the hot cakes in the pan. As soon as they have cooled just enough to handle, they are quickly devoured. You could serve these hot cakes topped with some lemon curd, plain yoghurt, whipped cream, or home-made plum and orange juice compote. They’ll be a true family favourite for years to come, I am sure.

MAKES ABOUT 20  ◆  GF (using GF oats), DF, veg

Add all the ingredients to a blender and whiz until smooth.

Lightly grease a large frying pan over medium–low heat.

For each hot cake, ladle 1 large tablespoon of batter into the pan; you should have room to cook three pancakes at a time.

As soon as little bubbles start to appear, turn the hot cakes over, then cook for a further minute or so on the other side, until golden.

Serve warm, with your choice of toppings.

baked eggs with tomato, spinach & mozzarella

One gorgeous morning, not wanting to spend too much time indoors, I whipped up this simple skillet breakfast for the family. After 10 minutes in the oven, it went straight into some bowls and was devoured in minutes, outside in the garden, sitting barefoot in the green grass, enjoying the beauty of nature.

SERVES 4  ◆  GF, VEG

Preheat the oven to 220°C (425°F).

Combine the spinach, olive oil and vinegar in a bowl. Toss well to coat.

Transfer the spinach mixture to a large ovenproof frying pan and top with the tomatoes and mozzarella. Carefully crack the eggs in and around, then season with sea salt and freshly ground black pepper.

Transfer to the oven and bake for 8–10 minutes, or until the eggs are cooked to your liking.

Carefully remove from the oven, divide among plates and serve.

delicate chamomile muffins

delicate chamomile muffins

These muffins are lovely as a light breakfast, and have a beautiful fluffy texture. I have added plenty of lemon zest to the batter, which imparts a bewitching perfume as they bake in the oven. These muffins are also perfect for kids’ lunches, or as a quick and wholesome snack on the go.

MAKES 10 GF,  ◆  DF (using coconut cream), VEG

Preheat the oven to 160°C (315°F). Grease 10 holes of a standard muffin tin, or line with paper cases.

Add the coconut cream, eggs and coconut oil to a food processor. Blend until smooth. Add the remaining ingredients, then pulse until well combined.

Divide the batter among the muffin holes. Bake for 20–25 minutes, or until a skewer inserted into the middle of a muffin comes out clean.

The muffins will keep for 2–3 days in an airtight container, and can be frozen for up to 2 months.

the perfect green smoothie

the perfect green smoothie

Below are some simple tips for creating brilliantly creamy and refreshing green smoothies for the whole family. In the warmer months, I quite often make a round of smoothies for the four of us as an afternoon pick-me-up. They are wonderful when you are feeling in need of a little boost of nourishment.

I like to keep my smoothies basic and not too complicated. For example, in the smoothie pictured, I have added ½ avocado, 1 small frozen banana, 250 ml (9 fl oz/1 cup) coconut water, a large handful of cos (romaine) lettuce leaves, the juice of ½ lemon and a small handful of fresh green grapes to a blender. Just whiz until smooth and enjoy.

Here are four simple steps to creating your own delicious green smoothie.

◆  To begin with, choose a liquid base for your smoothie. I like to use coconut water, but all types of nut milks, rice milk and cow’s milk work fantastically well also. I use about 500 ml (17 fl oz/2 cups), but you can add a little more or less depending on the thickness desired.

◆  Next, I like to add something a little creamy, and also a good dose of healthy fats. I usually add an avocado, or 125 ml (4 fl oz/½ cup) coconut cream; some nut butter, or a handful of nuts that have been soaked overnight (to make them easier to digest) add a terrific dimension also.

◆  Time to choose a few handfuls of fruit! I usually opt for 2 frozen bananas, as I always have an abundance in the freezer. Frozen grapes, apples, figs and berries are also a perfectly sweet addition, and if I’m wanting something tropical I’ll add some mango or pineapple. Feijoas, also pictured, make a lovely addition when in season.

◆  Last but not least, add a large handful or portion of greens. Some great options are spinach, kale, cos (romaine) lettuce, celery, broccoli, a bulb of fennel or ½ cucumber.

Once you have mastered the art of creating a delicious green smoothie combination, you can get a little fancy. Here are some ways to take your smoothie to the next flavour dimension.

◆  For a fresh ‘zing’, add the juice of ½ lemon or lime.

◆  Some herbs also make a nice addition, for example, a small handful of mint or parsley.

◆  Add some spices for extra health benefits — turmeric, ginger or a little pinch of cayenne pepper all work well.

◆  For a chilled and refreshing smoothie, I like to freeze my fruit or vegetables. If using your produce at room temperature, you can add a couple of ice cubes instead.

I hope you enjoy trying out some delicious flavour combinations!

a lovely omelette with gruyère, red onion & fig jam

I love everything about this dish. This super-simple yet satisfying omelette is filled with oozy melted gruyère cheese, and topped with a dark and sticky red onion, balsamic and fig jam. It is wonderful served with a simple green herby salad for brunch.

SERVES 2  ◆  GF, VEG

To make the jam, put the figs, prunes and onion in a food processor. Pulse for about 20 seconds, until well chopped.

Heat the olive oil in a large, heavy-based saucepan over medium–low heat. Add the chopped fig mixture and sauté for 2–3 minutes, or until soft.

Add the remaining jam ingredients and 750 ml (26 fl oz/3 cups) water. Bring to the boil, then reduce the heat to low and simmer for about 30 minutes, until the jam becomes thick and glossy.

Allow the jam to cool, then transfer to a sterilised 500 ml (17 fl oz/2 cup) jar; the jam will keep in the fridge for 2–3 weeks.

To prepare the omelette, crack the eggs into a mixing bowl, add a good pinch of sea salt and freshly ground black pepper and mix well.

Heat the ghee in a large frying pan over medium heat. Add the eggs, swirling the pan around to spread the egg mixture evenly. After about 3 minutes, when the omelette begins to cook and firm up, but still has a little raw egg on top, sprinkle the grated cheese over.

Using a spatula, carefully lift up the edges of the omelette and fold it over in half. Cook for a further minute or two, then when the bottom starts to turn slightly golden, carefully slide the omelette onto a plate.

Sprinkle with chives, and toasted seeds if desired. Slice in half and share between two, with a good dollop of your lovely jam.