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Blog

This blog started as a way for me to share my recipes + culinary adventures, tips for vibrant health + happiness, thoughts on the latest developments in nutritional medicine + the low down on the Sydney wholefoods scene and beyond...

Filtering by Category: Recipes

Potato salad with home-made mayonnaise

Becca Crawford

 

Cooked and cooled potatoes are an excellent source of resistant starch, a prebiotic that helps feed the probiotics (good bacteria) in our gut. Potato salad is one easy and yummy way to incorporate cooked and cooled potatoes into your diet. It readily lends itself for school or work lunches, eaten straight from the fridge as leftovers or prepared ahead of time for every day dinners, dinner parties or picnic lunches.

Ingredients:

  • 1 potato, cut into 1cm cubes (approx 150g)
  • ½ carrot, cut lengthways then into rounds
  • ¼ cup peas (you can buy frozen organic peas in most organic shops)
  • 1-2 rashes of pastured bacon or rounds of diced pastured ham (optional)
  • tallow (or natural fat of choice) for frying bacon
  • 1-2 tablespoons home made mayonnaise (see recipe below)
  • unrefined salt
  • cracked pepper

Directions:

Steam potato, carrots and peas until soft. Add to a bowl.

Meanwhile, dice bacon and stir fry in a small saucepan in tallow (or fat of choice) until cooked. Add to the bowl. If using ham instead of bacon add it to the bowl.

Mix ingredients in bowl to combine.

Refrigerate for 24 hours to allow resistant starch properties of the cooked and cooled potatoes to form. When ready to consume, stir through mayonnaise and season with any additional salt and pepper.

Serves 1-2 depending if consuming as a side or a main.

Note: I tend not to peel the skin on potatoes unless they are particularly grubby / full of soil. This typically depends on the variety of the potato. Sometimes a little scrub with a brush and water is enough to remove excess dirt.

Mayonnaise

Ingredients:

  • 3 egg yolks
  • 1 tsp Dijon style mustard
  • 1.5 tbsps lemon juice
  • 1 tbsp whey (optional)
  • 1/8 tsp unrefined salt
  • cracked pepper
  • ¾ cup olive oil

Directions:

Blend together all ingredients, other than the olive oil, with a hand held blender. With the blender still running, very slowly pour in the olive oil a little at a time. The result should be a thick creamy paste.

Makes 1 cup. Keep refrigerated.

Note: Without the whey, mayonnaise will keep for about 2 weeks. The addition of whey will help your mayonnaise last longer, adds enzymes and increases nutrient content. With the whey, mayonnaise keeps for several weeks in the fridge and will become firmer with time.

 

Asian omelette with wild salmon

Becca Crawford

True wild salmon from cold waters, swimming upstream, are a tremendous source of anti-aging, anti-inflammatory, brain-loving omega 3s. Wild salmon is also a high quality source of protein, tryptophan, vitamin D, B12, B6 (when eaten raw/rare) and powerful anti-oxidants such as selenium. 

Wild salmon is best eaten raw (as in ceviché) or as rare as possible as the delicate omega 3s are particularly heat sensitive and easily damaged by any temperature above low heat. So the key with this recipe is to keep the temperature as low as possible (long slow cooking for this one!). 

The only true wild salmon fillets available in Australia are those from The Canadian Way. The laboratory results should that this salmon has an unmatched omega 3 to 6 ratio of around 10:1 making it powerfully anti-inflammatory. In contrast, farmed salmon has higher amounts of omega 6 to 3, making it inflammatory. This is unsurprising as farmed salmon are fed a very unnatural diet (including antibiotics, soy pellets and colour dyes to give it that pink colour). They also live in very cramped crowded conditions (often dubbed the battery hens of the ocean) which breed illness and disease. I’ve blogged about farmed versus wild fish here

I often make this recipe the day after I have made Vietnamese Pho as it is a great way to use up those Pho leftover ingredients (which is actually my inspiration for this recipe)!  It is dairy-free and my kids absolutely love it for either breakfast, lunch or dinner.

Ingredients:

  • 3 fillets of wild salmon fillets
  • 6 eggs, beaten
  • 1 tablespoon coconut oil
  • 40g spring onions, thinly sliced
  • 40g red onion, thinly sliced
  • 40g red capsicum, thinly sliced
  • 2 tablespoons tamari
  • 2 teaspoons activated sesame seeds
  • handful of Thai basil
  • handful of coriander
  • handful of Vietnamese mint
  • fresh chilli, thinly sliced (to garnish if desired) 

Directions:

1. Turn on the grill element in the oven. 

2. Melt coconut oil in a large frying pan on low heat on the stove top. Add spring onions, red onion and red capsicum and sauté for a few minutes until soft. 

3. Add in the salmon fillets skin side down and cook for approxiamtely 2 minutes until the skin is cooked. Add tamari and sesame seeds to coat the top of the fillets. Turn the salmon fillets over and cook for approx 3 mintues. Break the fish up into smaller pieces of about 1 inch in length with a stainless steel spatula. The fish should still be pink in the centre. 

4. Add in the herbs and the beaten eggs. Cook for at least 5-8 minutes to cook the underside of the omelette. Transfer the frying pan to the oven under the heated grill element to cook the top side of the omelette until it is golden brown. If the egg mixture hasn’t set and is still runny, return the pan to the stove top and gently cook on low heat until the egg mixture is set. 

5. Garnish with fresh chillies, and serve with avocado and sliced cucumber if desired. 

All Things Chocolate Workshop: 8th, 14th, 22nd September, October 13 and (finally) 27th

Becca Crawford

I am excited to be running a round of 5 “All Things Chocolate” workshops limited to 14 people each. 

Everyone loves to indulge in something sweet and chocolately every now and again – and why not? We eat for pleasure just as much as for nourishment and sustenance. But the key to sweet treat consumption is maximising quality and limiting quantity! What I have observed and personally experienced over the past 20 years is that if we dial up quality to the max, the quantity consumed naturally decreases. A little goes a long way when you eat the real deal as your body gets its fix and fill super fast.  

Finding high quality treats without any artificial ingredients and empty fillers can be tricky business which is why I started my own range for my children 10 years ago.  It’s comforting to be able to offer my loved ones every now and again something naturally sweet made with only nutrient-dense ingredients without feeling overridden with guilt that I’m messing up their health. I want this for every household! Which is why I want to share some of my chocolate recipes and culinary tips with you in this intensive workshop, so that you too can make chocolate treats and desserts for yourself, your family and friends that not only taste delicious, are quick and super simple to make, but are also good for you!


IN THIS WORKSHOP I WILL BE SHOWCASING HOW TO MAKE:


+ Mexican chilli hot chocolate
+ Chocolate block/slab of various flavours including carob
+ Chocolate hazelnut spread (the real “nutella”)
+ Chocolate ice-cream
+ Hot chocolate pudding
+ Chocolate pannacotta
+ Chocolate hazelnut slice
+ Raw chocolate mousse

The above just about covers the entire range of my favourite ways to consume chocolate!! Chocolate cake will be covered in my gluten-free cakes and muffins workshop coming up soon! Chocolate smoothies will be covered in my bone broth workshop (yes really!) and breakfast workshops.

We will be using unprocessed fermented raw cacao powder. We will not be using any refined sweeteners – only natural unprocessed sweeteners or whole fruit. All recipes are grain-free but 3 contain dairy.


COST IS $140 PER PERSON AND INCLUDES:


1. Detailed workshop booklet (30 pages) including theory, step by step guides & recipes
2. Nutritional theory discussion on raw cacao powder, raw cacao butter, carob, chocolate and sweeteners
3. Practical demonstrations
4. Hands-on experience
5. Food tasting
6. Opportunity to ask questions


THIS WORKSHOP IS IDEAL FOR:


+ Those who are grain-free or gluten-free
+ Chocolate lovers who want to learn how to make their own nutrient-dense healthy chocolate sweets and desserts using only unprocessed nutritious ingredients
+ Those who want to transition off processed chocolate and want a healthy substitute for themselves or their family members
+ Those who want to take their health and well-being to the next level by understanding the role of sugars, and raw cacao versus cocoa versus carob in the body
+ Those who want to try new things!


WHERE + WHEN


WHEN: THURSDAY OCTOBER 13TH and THURSDAY OCTOBER 27TH
(⚡ THURSDAY 8TH SEPT, WEDNESDAY 14th SEPT & THURSDAY 22nd SEPT ALL SOLD OUT ⚡)
TIME: 6:30PM - 9:30ISH (3 hours)
WHERE: BROTH BAR & LARDER, 49 BELGRAVE STREET, BRONTE (FREE STREET PARKING)


TO SECURE YOUR SPOT


1.   Text Soulla Chamberlain on  0407 871 884 to confirm that there are spaces available (spaces strictly limited to 14) in the workshop you wish to book into. 
2.   Once I confirm that there is a spot available you will need to transfer $140 referencing your name into the following bank account within 24 hours (as places can only be reserved for up to 24 hours):
Star Anise Organic Wholefoods Education P/L
BSB 062 000
Acct 1628 4526

I will then email further details closer to the date. I look forward to seeing you at one of these 3 chocolate workshops soon!


PLACES WILL BOOK UP QUICKLY!

PLEASE FEEL FREE TO FORWARD TO ANY FAMILY MEMBERS OR FRIENDS

CANCELLATION POLICY: ONCE FUNDS ARE DEPOSITED INTO MY BANK ACCOUNT THEY ARE NON-REFUNDABLE.