A Word From Be Nourished Founder Jo Nolan

A Word From Be Nourished Founder Jo Nolan

Ever since the beginning of time organic, raw, unpasturised cultured living foods, such as sauerkraut, have been well-known for their powerful healing properties and as a way to nurture and foster improved gut and intestinal health. As a mother of two children, I became really interested in nutrition and was looking for ways to nourish my family to be in the best health as possible. That was how I found Sally Fallon’s amazing book Nourishing Traditions and the Weston A. Price Foundation. There was a wonderful chapter in this book on fermented foods and their great nutritional value. I thought sauerkraut maybe one of the easiest things to start with. However, I soon discovered if I wanted the benefits of an organic, raw sauerkraut made from local ingredients, I was going to have to make it myself as the only kraut I could find was imported and pasteurised – defeating the purpose as it is then a dead food. Inspired to get into the kitchen, I found that not long after starting to make and include these fermented vegetables into my family’s diet daily, things such as sugar cravings and allergies, such as hayfever, were disappearing. After quite a few years of fermenting for myself, family and friends and finding out more about the vital importance of organic, fermented foods I decided it was time to have as many people as possible be able to experience the benefits of fermented foods and so Be Nourished was born. Today, I’m committed to sharing my knowledge about the benefits of organic, fermented veges and producing nourishing cultured, living foods that are a delicious complement to...
New recipe from Renee: Garlic Roast Chickpeas with Almonds, Feta, Mint and Lemon

New recipe from Renee: Garlic Roast Chickpeas with Almonds, Feta, Mint and Lemon

Go beyond falafel & hummus with this zesty chickpea dish that is sure to  be a staple in your summer repertoire! It holds its own as a satisfying and flavour-packed vegetarian main, but is also a delicious accompanient to any BBQ fare. It’s refreshingly easy to throw together for those impormtu gatherings or after a long, lazy day at the beach. A heart-healthy dish dedicated to the love of summer! Ingredients  2 cans of chickpeas, rinsed and drained 6 tablespoons of extra-virgin olive oil 2 fresh garlic cloves, finely minced 1/2 teaspoon of chili flakes 1 cup of crumbled feta 1 cup chopped fresh mint 1 teaspoon of dried cumin 1 cup of whole almonds 1.5 tablespoons of apple cider vinegar Thinly grated rind of 1 lemon Salt and freshly ground black pepper, to taste *serves 4 Cooking time Preparation time: 20 minutes Cook time: 20 minutes Total time: 40 minutes Method Preheat oven to fan bake 190°C Pat chickpeas dry with paper towels if they still seem wet after draining and rinsing Mix together 3 tablespoons of olive oil, cumin, garlic, chili flakes, salt & freshly ground black pepper Put chickpeas into a baking dish, add olive oil mixture & stir until the chickpeas are well coated with oil, then put in the oven & roast for 20 minutes While chickpeas are roasting, wash mint leaves & roughly chop Heat 1 tablespoon of olive oil in a fry pan. Add almonds & shallow fry for about 5 minutes on a low heat, or until lightly browned Spoon roasted chickpeas into a serving dish. Mix 3 tablespoon of olive oil & the...
New recipe from Renee: spiced kale chips

New recipe from Renee: spiced kale chips

Straight up… We’re going to warn you that these super-food kale babies are hugely addictive. What chips aren’t though, right? If you’re going to be scoffing bowlfuls of there crispy, salty, lightly spiced green goodies, at least munch with a zen mind as they are straight up good for you too (see ‘nutrition bite’ below). To makes sure they reach their full crunch potential, it’s really important that you lay them out on the baking paper without the leaves overlapping as you may potentially end up with a half soggy chip and there’s not much fun in that. Aside from that one side note, the good news it that they’re super easy as to make.   Spice Kale chips- Ingredients Serves 4 1 bunch of kale, large stems removed 2 tablespoons of coconut oil (soft, room temperature) 1 tablespoon of hulled tahini 1 tablespoon of lemon juice 2 tablespoons of nutritional yeast 1 teaspoon of tamari ½ teaspoon of chilli flakes ½ teaspoon of cayenne pepper ½ teaspoon of paprika ½ teaspoon of sea salt Nutrition Bite All hail the kale! Often attributed as “the queen of greens” and “a nutritional powerhouse.” But did you know, that despite being the vege en vogue, kale is actually simply a form of cabbage (albeit a wild one)?  Per calorie, kale has more iron than beef, is high in Vitamin K and is filled with powerful antioxidants. Right royally a powerhouse of goodness.  Method Preheat the oven to 160°. Line two baking trays with baking paper Rip the kale leaves into large pieces. They’ll shrink as they cook, so don’t go too small. Place...
New recipe from Renee: watermelon, feta & mint salad

New recipe from Renee: watermelon, feta & mint salad

Especially for the warm summer days, Renee put together an unlikely combo. But when foolproof in its success and so charmingly bright, why not give it a shot? The fresh, sweet crunch of the watermelon balances the salty creaminess of the goat feta and the citrus and mint cut in to make it a simply moreish mouthful. You’ll be tickled pink. Ingredients Serves 4 3 tablespoons of extra virgin olive oil 200g of goat feta, cut into cubes ½ a watermelon, cut into 1 inch cubes 3 tablespoons lime juice Salt and freshly ground pepper 3 tablespoons of chopped mint leaves Method Drizzle the olive oil onto the feta and set aside Flick out any visible pips from the watermelon with a small knife Gently toss the feta and watermelon together and pour the lime juice over top Drizzle the remaining oil from the feta over top of the mix Season with salt and pepper to taste (go easy on the salt as the feta is naturally quite salty) Scatter with the chopped...
Artichoke & Cannellini Dip

Artichoke & Cannellini Dip

A perfect alternative to make a good, creamy dip without heavy cheese. Renee from Renee Naturally was inspired by her Ooooby box to create this delightful summer artichoke dip.  Ingredients 1 pre-roasted artichoke* (see directions below) 1 400g can of cannellini beans, drained 2 tablespoons of lemon juice 4 tablespoons of flat-leaf parsley 4 tablespoons of mint Black pepper and sea salt, to taste ½ cup of extra-virgin olive oil Method Place the artichokes, beans, garlic, lemon juice, parsley, mint into a food processor Whiz together until just combined Drizzle in the olive oil until desired consistency Season with salt and pepper I serve this with my sesame almond crackers (in picture) * To roast artichoke, simply preheat oven to 220 degrees C. Place artichokes stem-side down in a bowl and drizzle with lemon juice. Slightly separate the artichoke leaves with your hands. Insert a knife blade into the center to create a garlic clove-size space and drizzle with olive oil. Food fact Cannellini beans These Italian beans are low fat, high in fiber and provide a high quality of magnesium, fiber, iron and folate. Good for the heart (they help to lower cholesterol), they stole my heart due to their creamy, buttery texture sans the bad stuff!    Enjoy your dip and let us know how it...
Ooooby Christmas hamper

Ooooby Christmas hamper

Christmas is just around the corner and dinner preparations may have started and of course, the gift shopping. For all of you that are as crazy about local, quality food as we are, we put together a Christmas hamper that just pampers every food addict. Christmas treats     This goodie basket will cover all your Christmas cravings! We added Kokako’s Drinking Chocolate that gets you in the real Christmas mood. To make that Hot Cocoa, we added Little Island’s Coconut Drinking Milk, even for the dairy- free amongst us. Of course a good Christmas hamper includes those little sweet treats. Think gingerbread, spiced honey sticks, dark chocolate rolled blackcurrant berries, and macadamia nut bar. All organic delights that satisfy your sweet tooth. To make the Christmas dinner even more excited, we’ve added Dundee Whisky Marmalade for that extra kick and of course natural Tomato Sauce for the little ones. Fancy baking? Find the Poppy & Olive Almond Butter in the hamper to make your cookies! And for a little refreshment during these busy holiday, we’ve added the Summer Kumbucha. The perfect gift Treat your friends and family with this gourmet but still healthy Christmas Hamper. Order now for only 70$ and get it delivered to you or the lucky receiver.       ...