SERVES: 1 LOAF / 12 SLICES / 12 MUFFINS

INGREDIENTS

• 2 cups white or whole wheat flour
• 1 1/3 cups coconut sugar
• 3 tsp Lion’s Mane mushroom powder
• 2 tsp cinnamon
• 1 tsp ginger
• 1 tsp bicarb soda Aluminium free, if possible
• 1/2 tsp baking powder Aluminium free, if possible
• 1/2 tsp sea salt
• 1/4 cup coconut or olive oil
• 1 1/2 tablespoon apple cider vinegar
• 1 cup unsweetened applesauce
• 1/4 cup milk or juice
• 1/2 cup raisins/sultanas
• 1/2 cup walnuts (optional)

INSTRUCTIONS

1. Preheat oven to 180°C (350°F). Grease a loaf pan and line it with parchment paper and set aside.
2. In a large bowl, add your flour, sugar, mushroom powder, cinnamon, ginger, bicarb soda, baking powder and salt, and mix well.
3. In a separate bowl, whisk together your oil, apple cider vinegar, applesauce and milk/juice until combined.
4. Add the wet mix into your dry ingredients and gently mix until just combined. Fold through your raisins/nuts of choice.
5. Transfer to the loaf pan and bake for 50-60 minutes, or until a wooden skewer comes out just clean.
6. Remove from the oven and allow to cool in the pan for 10 minutes, then carefully transfer to a wire rack to cool completely.

NOTES

Muffins: Grease and line a 12-hole muffin pan. Bake for 18-20 minutes, or until golden on top and a wooden skewer comes out clean.

Let muffins cool in the pan for 10 minutes, then carefully transfer to a wire rack to cool completely.

Store: Leftover apple loaf can be stored at room temperature, in an air-tight container, for up to 1 week. To keep longer, store in the fridge.

Freeze: This bread is very freezer friendly! Store leftover slices by covering them in parchment paper and keeping them in an air-tight container (or ziplock bags) for up to 6 months.

Serving suggestions: This bread is perfect served fresh, but also delicious when toasted and topped with your choice of butter for a sweet/salty hit, or with roasted almond butter and fresh berries for a more indulgent meal!

CLICK HERE FOR PRINTABLE RECIPE WITH NOTES!

Have you ever heard of the old wives tale that chicken soup has healing properties? Well lets look at why.

Chicken soup is full of nutrients such as vitamins Bs, C, D, E, K, carnosine, antioxidants, protein, amino acids, and minerals such as calcium, magnesium, potassium and sodium. This bowl of warm, nourishing food offers so many healing effects for the winter cold and flu!

In times of illness it is important to stay hydrated and chicken soup has all the minerals for that. The protein, Vit Bs, C,D and E all encourage a boost in the immune system with carnosine, an amino acid, helping to fight the early stages of colds and flus. The anti-oxidants of Vitamin C, K and minerals help to fight viruses. It has anti-inflammatory properties to heal the inflammation effect of increasing nasal and airway congestion by repairing and calming the mucus lining. Lastly it is the ultimate in warm winter comfort food as chicken is high in tryptophan which helps with the production of serotonin, the happy hormone!

So try Lucy’s recipe below, you can buy her chicken and get your veggies from the market, or if you want to, stock up on this medicine food in case the dreaded lurgy knocks at your door, Lucy has her yummy chicken broth for sale.

Chinese Chicken Sweet Corn Soup

INGREDIENTS

1 pasture raised chicken breast fillet skin on

1L Chicken broth

1 splash sesame oil

1/2 tsp ground ginger

1 chicken stock cube

375g canned creamed corn

2 tbs cornflour

2 eggs

2 spring onions chopped *optional

METHOD

Cover chicken fillet with water and simmer until cooked.

Remove chicken, cool and remove the skin. Discard skin but keep water.

Shred the chicken into long strips, but do not chop.

In a pot combine chicken stock, ginger powder, sesame oil, crumbled chicken stock cube and creamed sweetcorn.

Bring to the boil.

Add the shredded chicken and bring back to boil.

Mix cornflour with small amount of chicken water to form a thin paste. Drizzle into the soup, mixing thoroughly.

Mix in 1 or 2 eggs together with a dash of the chicken water, then drizzle it into the pot very slowly from about 15 cm above the pot.

Garnish with chopped spring onions or coriander and enjoy!

Autumn colours, food and phytonutrients!

Nature has a funny way of letting us know she has our back. This time of the year we are experiencing the hues of red, orange, brown and yellow. We typically associate this to the season of autumn and when we look at our vegetables we are seeing the end of the tomatoes, red capsicums, pumpkins, sweet potatoes and carrots. The magic ingredients in our vegetables are phytonutrients and these are the plant chemicals that are anti-oxidants, anti-inflammatory, immune enhancers and hormone regulators. As vegetables are so high in fibre they are good for heart health and blood/sugar regulation. So when our mums and dads said “eat your vegetables they are good for you” they were 100% right.

Let’s look at the medicine cupboard of our autumn vegetables.

Autumn vegetables are high in the phytochemicals, zeaxanthin, lutein, lycopene, and beta-carotene. These nutrients enhance the immune system getting ready to brave the cooler months and all the environmental factors that can impact on our health. Pumpkins are plenty this time of year and they are rich in Vitamin A and beta-carotene which is great for skin, eye, mucous membrane, immune and liver health. As well as high in antioxidants such as vitamin C and E as well as containing iron, folate and potassium for heart health.

Have you ever thought about why pumpkin soup makes you feel so good? It’s because they are a good source of the amino acids tryptophan, phenylalanine and tyrosine which help to produce serotonin, one of our happy hormones. So go buy one of Ruth’s yummy chemical free pumpkins and cook her recipe suggestion and know that mother nature has your back this autumn.

Hearty Pumpkin Soup

INGREDIENTS

1.2 kg / 2.4 lb pumpkin (any type)

1 brown onion, sliced

2 garlic cloves , peeled whole

3 cups (750ml) vegetable or chicken broth/stock

1 cup (250 ml) water

Salt and pepper

1/2 – 3/4 cup (125 – 185 ml) cream (For a plant-based option use coconut cream)

METHOD

Cut the skin off and scrape seeds out of the pumpkin. Cut into slices then into 4cm / 1.5″ chunks.

Place the pumpkin, onion, garlic, broth and water in a pot – liquid won’t quite cover all the pumpkin. Bring to a boil, uncovered, then reduce heat and let simmer rapidly until pumpkin is tender – about 10 minutes.

Remove from heat and use a stick blender to blend until smooth. You can also let cool and used a standing blender.

Season to taste with salt and pepper, stir through cream (never boil soup after adding cream, cream will split).

Ladle soup into bowls, drizzle over a bit of cream, sprinkle with pepper and parsley if desired. Serve with crusty bread!

TIP! IF YOU HAVE TIME, BAKE THE PUMPKIN, GARLIC AND ONION TOGETHER BEFOREHAND TO GIVE THE SOUP EXTRA FLAVOR

Pizza is undoubtedly a classic and delicious dish. It’s easy to throw together at home or easy to order from your local takeout. Unfortunately, the easy options are not always the healthiest! Fortunately it’s actually really simple to combine easy and heathy into one delicious, guilt-free meal.

Tara from Primal Alternative By Tara shows you how in this recipe using produce from all around the market!

Ingredients:

1 x Primal Alternative By Tara Pizza Base (regular or low carb option)

3 x Mushrooms or fungi of choice coarsely chopped (from Rustic Epicurean, I love their mixed fungi!)

2 tsp mushroom pate (from Rustic Epicurean)

5-6 pitted olives sliced (from Bald Hills Olive Grove)

3 Sprigs of rocket coarsely chopped (from Dogan Farm)

Red onion sliced thinly (from Dogan Farm)

1-2 Tbsp passata

Mozzarella cheese (I like a local Adelaide mozzarella from La Casa Del Formaggio sold in Foodland)

Left over chicken shredded (from Lowan Park Produce) – optional but is great for those wanting to add a bit of extra nourishment.

Method:

Place pizza base on a lined oven tray.

Spread with passata and mozzarella.

Dot the mushroom pate over the pizza and then spread the loosely chopped mushrooms/fungi, olives and red onion over the top.

Add chicken if using.

Bake in a 180C oven for approx. 10-15 mins or until base and toppings are cooked through to your liking.

Once out of the oven top with fresh rocket, serve and enjoy.

In mid to late Autumn, honey bees prepare for ‘over Wintering’, a more restful phase in the rhythm of their annual cycle of hard work. To celebrate the cooler weather, Kathryn from As Sweet as Honey has put together a delicious Apple, Pecan and Honey cake recipe so you too can prepare for Winter. Not only is it full of gorgeous Autumn flavours but it can be made complete gluten free. Pick up some organic honey and give it a try this week!

INGREDIENTS:

Olive oil spray

DRY INGREDIENTS

• 1 1/4 cups gluten-free flour mix & 1/4 teaspoon xanthan gum or same amount of your favourite baking flour
• 1 cup almond flour
• 2 teaspoons baking powder
• 1 teaspoon baking soda
• 1/4 teaspoon salt
• 1 teaspoon cinnamon
• 1/2 teaspoon dried ginger

WET INGREDIENTS

• 4 tablespoons butter or coconut oil if Dairy Free, softened
• 1/2 cup honey
• 1/4 cup unsweetened natural applesauce
• 1 1/2 teaspoons pure vanilla extract
• 2 large eggs
• 1/3 cup rolled oats (or Gluten Free oats)
• 4 cups chopped apples (about 3 large)
• 1/3 cup chopped pecans (optional)

TOPPING

1 tablespoon coconut palm sugar or brown sugar mixed with 1/2 teaspoon cinnamon

INSTRUCTIONS

• Preheat oven to 180 degrees C. Lightly coat a 9 x 11-inch baking dish with olive oil spray.
• In a medium bowl, sift together all dry ingredients. Set aside.
• In bowl of electric mixer, cream butter. On medium-high speed, beat in honey, applesauce and vanilla. Beat in eggs. Scrape down sides of bowl as needed.
• On low speed, blend in dry ingredients until just combined.
• By hand, stir in oats, apples and chopped pecans. (if using)
• Transfer batter to prepared pan; sprinkle with topping.
• Bake for about 30 minutes or until a toothpick inserted into centre comes out clean and top springs back when pressed with your finger.
• Allow to cool on a rack for 15 minutes before cutting. Serve warm or room temperature, with yoghurt or cream.

Dracula beware because it’s garlic season and Heather from Country Herbals has put together this fact sheet all about growing garlic. Grab your shovel (leave the stake) and head out to the garden to cultivate some of your own.

Nearly all garlic falls into 11 relatively distinct groups, Artichoke, Creole, Middle Eastern, Porcelain, Purple Stripe, Glazed Purple Stripe, Marbled Purple Stripe, Rocambole, Silverskin, and Turban and will be either Softneck or Hardneck types.

Softnecks do not produce a flower (Scape) while Hardnecks do.

The main compound found in garlic in ‘Allicin’ and is formed when the bulb is cut or bruised. Garlic has antiseptic, antibiotic and anti-microbial properties, while sprouted cloves have been shown to have increased anti-oxidant activity, so don’t throw them out!

Garlic sprays are excellent for getting rid of pests in the garden especially cabbage white caterpillers.

Garlic is especially good for poultry but should never be fed to house pets. Use dry skins and leaves in nesting boxes and bedding in the chook house.

‘Elephant” garlic is not a true garlic (Allium sativum) but more closely related to Leeks (Allium ampeloprasum var. porrum). It is easier to grow and mild in flavour. It was widely grown around old orchards and gardens. Flower heads dry well for arrangements.

Garlic is sensitive to day-length, bulbs and cloves form in response to lengthening day-light hours in Spring with bulbs only starting to swell as days get longer. Varieties vary with planting times from mid-March to end of May. Varieties and types need different climatic conditions with some more suited to warm areas, others to colder regions. The only place that garlic will not thrive is in the tropics.

Agricultural activity in Australia is increasing. Currently, $67 billion is contributed to our economy, 55% of land is under agricultural or horticultural production, and 25% of our water is used to support these activities. Approximately 8.3% of our local economy in the Adelaide Hills is from agriculture, forestry and horticulture activities. This is ranked 3rd behind construction and home dwelling and ownership. This means the Hills has a significant amount of food production for human consumption. Whilst there are many conventional farming activities, there is an increasing trend for agricultural activities to adopt regenerative farming practices. This includes land management practices that attempt to improve top soil health, increase biodiversity systems, reduced chemical inputs such as herbicides and pesticides, as well as increase profit margins for growers and improving the quality of products produced.

The Adelaide Hills will be facing increasing pressure on our food producing lands as we face urbanization as never before. Our population in Mt Barker alone will grow from 38,523 to 56,710 by 2036. The questions are: where will the food come from to feed our growing population? Do we have a resilient food system? Are our current food producing lands protected? Do we have a local food plan as we move into these changes?

Interestingly, our health picture also needs some reviewing as we face an increasing amount of lifestyle diseases such as heart disease, stroke, diabetes and obesity. These lifestyle diseases are heavily linked to the western diet, demanding we examine what we are eating and the habits we engage in. Australia is one of the highest producers of fruit and vegetables in the world, yet one of their the lowest consumers. Fibre from fruit, vegetables and whole grains is key in improving these lifestyle diseases. The wholefood diet is thus a necessary medicine.

Farmers’ Markets are a great connection between our food production systems and improving our health. A study of farmers’ markets shows how markets can provide consumers direct access to fresh, local and seasonal food sourced directly from the food producer, exposure to a variety of foods and the opportunity to learn about how the food was produced and how to use it. It is the place where we can access a wholefood diet easily.

Farmers’ markets support the environment by attempting to minimize waste and pollution. They support growing activities such as regenerative agriculture and reduce eco miles as local producers are sourced for the markets. Farmers’ markets are key in local economies, as money is spent locally and small businesses have direct access to consumers.

Who would have thought that coming to our local farmers market each Saturday had such a wide and beneficial effect from farm to plate to health!!!!

Words: Kara-Jane Bennet

Sometimes it can be hard to know what to serve the vegan in your life (we all have at least one). This recipe come to you from one of our longest serving members, Anama Morriss from Bald Hills Olive Grove. Not only is it hearty, healthy and full of great nutrition, but it is also 100% vegan! Grab your lentils and olive oil from Anama, your veggies from Dogans and get set for a plant-based meal you’ll want to add to your regular repertoire!

From a customer’s recipe book

INGREDIENTS:

1 ½ cups (275 g) Bald Hills Olive Grove whole red lentils

1 large onion, roughly chopped

1 cup (110g) carrot. Grated

1 cup tomato passata

¾ cup(40g) semi-sun-dried tomatoes roughly chopped, keep 6 for garnish

½ cup (65g) pepitas, roughly chopped

2 tbl Bald Hills Olive Grove extra virgin olive oil

3 tbl (130 ml) water

2/3 cup flour

1 tbl nutritional yeast

Salt & Pepper

METHOD:

Rinse the lentils, place in a large pot, cover with water and bring to the boil. Reduce to low and simmer for about 30 minutes until tender. Drain and Cool

Preheat the oven to 180 degrees Celsius and line a large loaf tin with baking paper.

Heat the oil in a large frypan over medium heat. Fry onion for 5 minutes until softened. Add the lentils and carrots and fry for 3 more minutes. Pour in the passata, tomatoes and pepitas, and bring to the boil. Reduce to low and cook for 5 minutes. Remove to a large mixing bowl.

Mix together the flaxseed and water until thickened. Add to the mixing bowl with remaining ingredients and mix everything together through until thoroughly combined. Season to taste.

Pour into the loaf tin and bake for 45 minutes or until a skewer inserted in the middle comes out clean.

Serve hot garnished with reserved semi-sun-dried tomatoes.