We are so lucky to have a few extra special copies to giveaway to one of our lucky readers!!

Wholefood Baking Competition
WIN: A copy of ‘Wholefood Baking’ by Jude Blereau.

How to enter:Simply share your most impressive baking recipe or serving idea with us, by commenting on this blog post below to go into the running to WIN!

We are looking for the most original and impressive submission!

Competition runs from Monday 13th May until Thursday 30th May.

Winner will be announced on this blog post on Monday 3rd June.
IMPORTANT: Make sure you check back to see if you won or better still, include your email address with your entry.

Wholefood Baking competitions are also running on our Facebook page here, and our Alexandria Showroom!

Check out Jude’s upcoming wholefood classes and cookbook launch here!

Brown rice, chia and sesame seed crackers
© ‘Wholefood Baking’ by Jude Blereau

These wonderful gluten-free crackers with a lot of flavour are nutrient dense and a lovely light texture! Dairy free / Egg free / Can be gluten free if wheat-free tamari used
Makes about 64 crackers

Download full recipe here!

Good Luck!

Dear members and friends,

There are some interesting workshops and events during May which offer ecologically sustainable ways of helping your garden and the earth. They will be fun, interesting and free!

•    Sunday 12 May- “Workshop on Weeds” – Edible weeds with Diego Benetto

Why weeds grow/ what can you do with them/ soil imbalances- Diane Watkin
of Biodynamics Sydney Inc.

Venue: Glover’s Garden, Glover’s St Leichhardt.

•    Saturday 18 May- Bd film “The Real Dirt on Farmer John”, entertaining/informative, a ‘must see’

Venue: 307 Sussex, Street 1st Floor, Sydney    $10 / 8 conc. Afternoon tea.

•    Sunday 19 May- “Hands-On workshop”

3 types of compost- advantages/ disadvantages of layered/ circular/ Biodynamic
Wear old shoes and clothes, gloves and hats.

Venue: Glover’s Garden, Glover’s St Leichhardt.

Glover’s Garden
Activities need to be pre-registered with Jane (m) 0438 860954

Go to Glovers Street in Leichhardt at the harbour end and follow the signs and balloons!

We hope to meet up with you for information sharing and catching up!

H2G Biggest Morning Tea
Alexandria Showroom, Unit D1, 46-62 Maddox St, Alexandria Sydney
Thursday 23rd May, 9am – 12pm

We will be donating 10% of all sales and all proceeds from our hamper raffle (prize worth $150) to the Cancer Council.

We want to share with you how to enjoy a healthy morning tea using wholefoods!

• Enjoy some of our most popular snacks and treats from our recipe section
• Sample new products like our organic coconut butter!
• Hot organic teas will be served up
• Fresh organic breads and eggs available to purchase
• Enter our raffle to WIN a hamper packed full of organic & natural foods worth $150!
• Donate to the Cancer Council by simpling stocking up on our products

We are super lucky to have the lovely Georgia Lieneman from Stirring Change here during the morning to serve up her Coconut Berry Bars!

We hope to see you there!

Will you be hosting your own Biggest Morning Tea event this year?

Share your tips and ideas for creating the best wholefood morning tea!

Oats have long been a staple of most Aussies diets, and something found in everyones pantry (or should be!). These low GI wholegrains are packed full of goodness and never fail to get you going in the mornings. With most people going back to basics with their diets, why not revisit this super grain which graced all of our grandparents breakfast tables around Australia!

The many different forms of oats…

Oat Kernels (‘groats’)
These are the whole wheat grain which has simply been harvested, cleaned and dehulled. Being so minimally processed, our organic oat groats take about 1-2 hours to cook up, but for the nourishment that you get, it’s worth it! If you have an oat roller (you could always come use the one in our Showroom!), then you can roll your own oats from these kernels!

Steel Cut Oats
These are oat groats which have been cut up into pieces using a steel blade, resembling kibbled oats. Because these oats are not rolled, they are raw and packed full of nutrients from the whole grain. Our organic steel cut oats take about 30-40 minutes to cook, but you can reduce their cooking time to 5-10 minutes if you soak them overnight. Steel cut oats have a nuttier flavour than regular oats and slightly chewier. Substitute these for rice, add to salads, soups and casseroles or make a yummy porridge.

Did You Know? Steel cut oats are the traditional Scottish way of producing oats for porridge. Try our Scottish Oatmeal recipe here!

Wholegrain Rolled Oats
These traditional rolled oats are produced from the oat groat but have been steamed and rolled to form this flat thin rolled grain. Our wholegrain rolled oats take about 20-30 minutes to cook, making a yummy porridge or use in any baked goods like these organic oatmeal biscuits!

Quick Oats
These oats have been cut and rolled thinly to achieve a quicker cooking time. Our organic quick oats are an easy way to make a hot, creamy bowl of porridge in half the time!

Oat Bran
This meal is made from milling the outer layer of the hulled oat grain and is a rich source of soluble and insoluble fibre. Our organic oat bran can be consumed as a delicious porridge itself, combined with other cereals or added to smoothies like in our Maca Power Smoothie recipe here! It can also be used to add fibre in cooking or as an alternative for crumbing chicken and fish.

Oat Milk
Our Organic Oat Milk from PureHarvest is made from natural whole ingredients (water, whole organic oats, sunflower oil, salt). It is a fantastic milk alternative being dairy free, lactose free, cholesterol free, and containing no preservatives, no added chemicals and no refined sugars.

Oats Health Benefits

• Low glycaemic index
• Slowly absorbed, releasing energy over a longer period of time, keeping you sustained for longer!
• Rich in both soluble and insoluble fibre which help reduce blood cholesterol levels
• Oats are slowly absorbed in the body, which helps stabilise blood sugar levels and support weight loss efforts by increasing the sense of fullness after meals and reducing hunger.

Organic Anzac Biscuits
125g organic butter
2 tbsp organic maple syrup or organic agave syrup
1 cup organic spelt flour
1 cup organic rolled oats
1 cup organic desiccated coconut
3/4 cup organic rapadura sugar
2 tbsp water
1/2 tsp bicarbonate of soda

Options:
1/2 cup organic raw macadamias or any raw nuts, chopped
1/2 cup organic dried cranberries

Method

• Preheat oven to 175 deg C.
• Grease or line two baking trays.
• Melt the butter and maple syrup together in a saucepan over a low heat.
• Mix together the flour, oats, coconut and rapadura sugar in a bowl.
• Stir the water and the bicarbonate of soda into the butter and syrup mixture and then add it to the dry mixture, stir thoroughly.
• Stir through macadamia nuts & cranberries if you are adding these.
• Once combined, spoon mixture into balls. Place them on the baking trays, spaced well apart.
• Bake at 175 degrees celcius for about 15 minutes, or until golden.
• Cool on wire wracks. Enjoy!

Makes about 10-15 biscuits. Download this Anzac Biscuit Recipe here!

What is your secret tip or ingredient to baking the BEST Anzac Biscuits? We would love to hear them!!

How to prepare and cook with dry whole legumes is definitely one of our most frequently asked questions by our Honest to Goodness family of customers. So we thought a quick legume how to prepare and cook guide would be a great way to bring in Autumn this year!

What are legumes
Legumes are plants from any bean, pea or lentil. They are among our most nutritious plant foods; high in protein, B-complex vitamins, iron, potassium, and other minerals. Check out our whole range of organic & natural legumes here!

Why should you eat legumes

• Excellent source of protein
• Natural source fibre
• Low in fat
• No cholesterol
• Healthy substitute to meat for vegetarians
• A good source of phosphorus, potassium, iron, magnesium, zinc, calcium, and selenium.
• Rich in Antioxidants
• Low GI

Legumes are complex carbohydrates which are slowly digested and absorbed. The slow release of glucose and energy from legumes is beneficial in regulating blood glucose levels. A diet rich in legumes has shown to help reduce blood cholesterol, lower blood pressure and regulate bowel function.

Why should you soak legumes
Dried beans, peas and lentils require soaking in room-temperature water to rehydrate them before cooking, and cook evenly and completely. This allows for shorter cooking times, and that preserves the most nutrients, so you get the benefits of all the proteins, vitamins and minerals in the beans and maximize their food value.

Soaking legumes has also shown to minimize their gas, by removing the indigestible complex sugars (oligosaccharides) from the outer coating of the beans.  Note: split peas or beans do not require soaking.

How to reduce gas from legumes? Add a piece of seaweed or kombu to the soaking water or while cooking and this further prevents any of those nasty gas effects from legumes!

How to prepare legumes
In a large bowl or pot, cover your legumes with room-temperature water. Cover and leave out on the bench for 6 to 8 hours or overnight.

If you a low on time and just need to soften your legumes for cooking, try this quick soak method. Bring a pot of water to the boil, add you legumes (so they are just covered), and return to boil for 2-3 minutes. Cover and set aside at room temperature for 1 hour.

Cooking legumes
After soaking, rinse your legumes thoroughly. Return to their pot and cover with three times their volume of water. Bring to the boil, reduce heat and simmer gently stirring occasionally until tender. Cooking time depends on the bean but around 45 minutes is usual. Add more water if necessary so the beans are always covered.

Types of legumes
For a list on the different kinds of beans, peas and lentils which we sell and their common culinary uses, check out our Legume Learn page here…

Legume Recipe & Serving Ideas
Here are some of our most popular recipes using a range of different lentils, beans and peas, enjoy!

Organic Chickpea & Lentil Salad
Organic Beans – Mexican Style
Slow Roasted Lamb Shoulder with French Green Lentils
Black Bean Chocolate Chilli Cranberry Cookies

What are your lentil and beans tips and serving ideas? We would love to hear them!

Benefits of coconut flour

• Grain Free and Gluten Free alternative
• Suitable for coeliacs and those with a gluten intolerance.
• A great flour for any weight loss or healthy diet plan, being low carbohydrate, high in fibre, protein and good fats. Coconut flour keeps you fuller for longer!
• A natural source of essential nutrients like Lauric Acid, which supports a healthy immune system.
• Popular in grain-free diets such as Paleo or GAPS.

For those who have tried baking or cooking with coconut flour, there are some challenges you first face. It is a highly absorbant flour, so you do need to adjust the ratio of flour:liquid in the recipe. Otherwise you risk having a dry, crumbly baking disaster! We have some tips and recipe ideas below to start integrating this delightful flour into your diet.

Baking with coconut flour
Although coconut flour has a similar consistency to wheat flour, it definitely does not behave in the same way! So here are some tips to get you going on your coconut flour baking adventure…

• When replacing another flour in a recipe, the amount is not equivalent. Generally use 1/3 to 1/4 cup of coconut flour for every 1 cup of a grain-based flour.
• Every cup of coconut flour requires approximately 6 eggs and 1 cup of liquid (e.g. coconut milk/oil) to prevent it from being dry and crumbly.
• Whisk or combine the coconut flour well as it can be clumpy.

Organic Raw Cacao & Coconut Slice
This divine slice is similar to a brownie. The rich chocolate flavour is well balanced by the coconut and hazelnuts. A yummy gluten free chocolate treat! Download recipe here…

Banana Oat Protein Slice
This healthy high protein slice is a great snack to have for those on a healthy exercise or weight loss plan. It is super filling and provides essential nutrients post workout. Download recipe here…

Cooking with coconut flour
You can replace regular flour for the same ratio of coconut flour when using it for cooking. It is an easy gluten free alternative which can be used in:

• Curries
• Sauces (a great thickener)
• Sauteing
• Frying
• Crumbing

Gluten Free Crumbed Fish
Simply follow any basic crumbing recipe but replace the regular grain-free flour with coconut flour and replace crumbs with almond meal or ground almonds. This makes a beautiful crunchy crumb to your fish. For a healthier result, make sure you use organic coconut oil to fry the fish, delicious!!

Coconut flour can be used to bake a range of gluten-free breads. Check out this recipe which is a favourite of one Team Goodness member for Coconut Flour Tortillas…

Our Organic Coconut Flour is available in both bulk and retail pack sizes….850g retail pack, bulk 5kg or 20kg bags.

Do you have any tips or recipe ideas for using coconut flour? Please share your experiences so we can all learn and master this versatile ingredient together!

Coconut Oils vary depending on the variety of coconuts used and differing processing methods, which can impact the health benefits and uses of the oil.

Other varieties of coconut oils on the market…
Refined, Bleached, Deodorised Coconut Oil (RBD) – most commercially produced coconut oils. Uses chemical solvents during refining process, and bleach the coconut oil of its natural colour. RBD is often used in soaps, body lotions and sometimes sold as a cooking oil. Some RBD oils have been hydrogenated, creating trans fatty acids.

Virgin Raw Coconut Oil (VCO) – a nutrient dense raw coconut oil extracted from fresh coconuts. Since there is no heat and minimal processing, the oil retains the coconuts natural flavour and aroma. More on our Organic Virgin Raw Coconut Oil here…

RBD vs Purified Deodorised Coconut Oil
So how do we produce a flavourless and odourless coconut oil without any of those added nasties? The difference is in the techniques and ingredients used.

Copra
Copra is the dried coconut kernel which is used to make some coconut oils. RBD is made from a cheap and unhygienic form of copra from old, damaged coconuts that often contain bacteria and mould. The copra used in RBD oil has usually been woodfire dried which can form carcinogenic compounds like carbon monoxide and Afalatoxin B1.

Whereas our Purified Deodorised Coconut Oil, is made from edible copra which has been dried in a hot air drier. This produces a high quality, smooth and healthy coconut oil.

Refining Processes

Fresh edible copra used in our coconut oil

No chemical refining or bleaching is used to purify our coconut oil. The oil is extracted using a cold expeller pressed method at a low temperature. This allows the fatty acids to be pressed from the coconut oil, ensuring the temperature does not exceed 120 degrees Celsius. To deodorise the oil, a dry steam is used; however the oil is not heated above 180 degrees Celsius.

Higher Smoke Point
The smoke point of oil is important to understand, as this is the point at which the oil’s chemical structure changes, oxidising and causing the oil to go rancid. Rancid oil should not be consumed as it has known harmful health effects. So that is why you must choose a stable oil like coconut oil when cooking with high temperatures. Purified Deodorised Coconut Oil has a smoke point of 230 Degrees Celsius, compared to Virgin Raw Coconut Oil which is 175 Degrees Celsius. This higher smoke point makes this oil a safer option for high temperature cooking and frying.

Versatile Cooking Oil
Common feedback that we receive about coconut oil is that it is not suitable for all dishes due to the coconut flavour and aroma which is present. Although this natural coconut flavour can be absolutely amazing throughout many dishes, it may not compliment all foods. That is why this new coconut oil is a fantastic alternative. Our Organic Purified Deodorised Coconut Oil is suitable for high-heat baking, cooking, deep frying, use in dressings, sauces or as a butter substitute.

Try this Marrakech Quinoa Salad with Smokey Sweet Corn by Holly Davis, an amazing dish for any occasion!

Organic Purified Deodorised Coconut Oil is available at our online store and Alexandria Showroom. 1L mini pails for $12.50 and 5L pails for $58.00.

Check out our entire range of Organic Coconut Oil products here!

What is your favourite way to use coconut oil?

Most customers when they first see our organic dried apricots gawk at the colour of them, because they are much darker in colour and not that bright, almost flourescent orange colour like many packaged dried apricots. However when we quickly explain this is actually what a naturally dried apricot looks like, it is confronting to see the visual effect of preservatives. And the minute you taste one of these, there is no turning back! Naturally dried and organic dried fruits have an intense natural favour and aroma, it’s quite amazing!

Preservatives like sulphur dioxide are used to preserve the fruits original colour at ripeness and to increase shelf life. There are also some dangers around the sulfites used to help preserve dried foods. They can cause adverse reactions in sulfite sensitive individuals, and cause acute reactions in asthma sufferers.

Drying techniques also affect the flavour and quality of dried fruits. Most fruits are dried without the use of power, so are sun dried, dried in a solar tunnel or on racks, or for example our Aussie sultanas are trellis dried. Fruits which are “naturally dried” like our Organic Naturally Dried Sultanas have no oils or dips used during the drying process, which enhances the natural flavours of the fruit. Some fruits like raisins and berries do require a very small amount of vegetable oil to prevent clumping.

Read more about our Australian Naturally Dried Sultanas here!

Another thing to look out for in dried fruits is added sugars. There is enough natural sugar from the fruit so sugar should not be added if not necessary. Some fruits particularly berries in their natural state are quite tart and unpalatable. For this reason they do require sweetening. However our organic dried cranberries, organic dried cherries and organic dried blueberries are unique as they have been sweetened with organic apple juice concentrate. This is a much healthier and natural choice compared to others which are normally sweetened with refined sugars, plus gives the berries a balanced and delicious flavour!

FAQ. How do I rehydrate dried fruit?
Place fruit in a glass or pyrex bowl. Add boiling water or fruit juice at a 2:1 ratio to fruit. Allow to sit for 15-45 minutes, then drain the liquid. It is that simple! The soaking liquid can be used as a sweet addition to baked goods, hot cereals or dried fruit compotes.

When choosing healthy snacks for your family, choose foods which are either certified organic or preservative/pesticide free, so you know they are the healthier option. Preservatives like sulfites are prohibited in organic food products, so you can be guaranteed these foods are safe and just another reason to purchase organic foods. No Nasties Added!

What are your favourite natural snacks for yourself or the kids?

Be Prepared
Use your weekends wisely and set aside a few hours every Sunday to prep your lunches and snacks for the week, whether it’s yours or your childrens.

Make your own trail mix
If you have trouble finding the perfect trail mix for you, then why not make up your own snack mix with your favourite ingredients! Drop by one of our market stalls or Alexandria Showroom where you can purchase organic & natural nuts, seeds and dried fruits in bulk and make your own trail mix! Some ideas…

• Organic raw almonds, sunflower seeds, pepitas, goji berries and flaked coconut
• Organic walnuts, organic cranberries and organic styrian black pumpkin seeds
• Or simply try one of our in-house hand blended mixes: Organic ‘Be Good’ Trail Mix, Organic ‘Super Good’ Mix or Organic ABC Raw Nut Mix.

Homemade Snack Bars
Use your weekend to bake some homemade muesli bars and portion up for the week ahead. Try this Organic Fruit & Nut Slice recipe, a healthy and wholesome alternative to store bought muesli and snack bars.

Prep your vegetables for the week
Whether you make extra at dinner time for the next day, or do a big cook up over the weekend, it’s always great to have some veggies ready to go in your fridge.

• Cut up carrot & celery sticks for snacks – place in a sealed container in your fridge. Simply pack into your lunch box each morning with some homemade hummus, cottage cheese or avocado.
• Make a large salad for the week – e.g. rocket, tomato, cucumber, olives, red onion, chickpeas, grated carrot and capsicum with lemon juice and olive oil. Store in your fridge. Simply divide into portions and add your protein of choice each day; boiled eggs, lentils/beans, chicken, tuna, salmon, fresh leg ham.
• Roast your favourite vegetables in the oven with organic coconut oil, seasoned with any herbs and spices. Store in your fridge for your lunches or snacks.

Ready-to-go grains
To realistiaclly enjoy a nourishing lunch of quinoa or brown rice each day, you definitely have to be prepared, as this is not something we all have time to whip up in the morning! Cook up a large batch (around 4-5 serves) of organic quinoa or organic brown rice on Sunday afternoon. Store this in your fridge. Each night, pull out a serve into a container, add some roasted or raw vegetables and your choice of protein. Done!

Freezer friendly meals
Choose healthy lunchbox meals which are also freezer friendly. Bake a large lasagne on Sunday afternoon, portion up into containers and pop in the freezer. Simply pull these serves out when you want a no fuss lunch or even mid-week dinner.

Other delicious freezer friendly lunch ideas…
Vegan Rice Balls – download recipe here
Raw Vegan Burger patties – download recipe here
Vegetarian Bean Burgers – download recipe here

Reduce food wastage and save time
If all else fails, left over dinner always works a treat for lunch the next day. Why not cook an extra 1-2 serves at dinner each night, to enjoy for lunch the next day.

We hope these lunch and snack ideas help you prepare some no-fuss nourishing meals to enjoy during the week for you and your family.

If you have any tips and tricks for creating wholesome meals in a hurry, we would love to hear them? Please share!

30g of nuts equals:

• 20 almonds
• 10 Brazil nuts
• 15 cashews
• 20 hazelnuts
• 15 macadamias
• 15 pecans
• 2 tablespoons pine nuts
• 60 pistachios
• 10 whole walnuts or 20 walnut halves
• a small handful of mixed nuts

Nut Fact: Research indicates that 30g or a handful of nuts at least five times a week, as part of a heart healthy diet, can reduce your risk of heart disease by ~30-50%.
(Sourced from www.nutsforlife.com.au).

Read more on good fats and health benefits of nuts here – “Are nuts good for you? Here is the real fat on nuts…”

Nut Butters
Most of us would just opt for a small handful (30g of course) of raw or roasted nuts for a snack. Have you thought of trying nut butter instead? You’re still getting the goodness from the wholefood with a much more versatile way to enjoy your favourite nut flavour! Spread on your toast, vegetable sticks, crackers, add to sauces, salad dressings and even smoothies, yummo!

Ready to buy Nut Butters
There are some great packaged nut butters on the market which are 100% pure nut goodness. However there are also some highly processed nut butters out there with added salt, sugar and vegetable oils. So always read the label and choose the 100% natural nut butters with No Nasties Added!

One of our favourite nut butters are the Planet Organic Peanut Butters. Available in Crunchy and Smooth, these natural peanut butters are 100% certified organic peanuts.

Making your own Nut Butter
A good alternative is to simply make your own nut butter…its easy! Check out our Homemade Nut Butter recipe here!

Homemade Nutella…Organic Hazelnut and Cacao Butter
Simply roast 1 1/2 cups of hazelnuts, remove the skins. Blitz in the food processor for around 10 minutes or until smooth. Add 1/3 cup raw cacao powder, 2/3 cups rapadura sugar or agave syrup and a pinch of salt. Blend together. Add 2 tablespoons of organic coconut oil or hazelnut oil and blend. Done!
Store in an airtight container at room temperature if consuming within 3 days. Otherwise store in the refridgerator and leave out to soften before eating.

Grind your own 100% Natural Nut Butter
If you don’t have the time to make your own, pop into our Alexandria Showroom and use our Nut Butter Machine! Each month we have a new grind. Grinding Now: Organic Cashew Butter.

Nut Butter Serving Suggestions
Spread – on toast or crackers
Dip – serve with fresh vegetable sticks like carrot and celery
Cooking – use in satay sauces and curries
Smoothies – add a tablespoon of your favourite nut butter to your smoothie for a protein boost and a creamy flavour!

We hope we’ve inspired you to try something new and exciting with your nuts. These homemade nut butters are so easy to make. Instead of buying a packaged spread, get your kids involved and have some fun!

What is your favourite nut butter spread or serving suggestion?