It's no surprise that we all like a little dinner inspiration from time to time - even the greatest Cooks amongst us. So here are 4 recipes you could add to the menu this week. To make it easy, simply head to the Package Deal  page, find the recipe you are after and add the goodies to your cart. Your Dinner Package will then be delivered to your door with your recipe sheet.

We know that you may not require all the ingredients in every package - like Olive Oil, most of us have that in the simply remove this item from your cart.

Happy cooking !

Packages available 19th - 29th March 2018

Tiger Nut Flour Pancakes

Thank you Lauren at Empowered Sustenance

These grain free pancakes feature the Superfood tiger nut flour.

4 eggs
½ cup tiger nut flour (50 grams by weight)
¼ cup coconut flour
½ cup milk of choice
½ tsp. cinnamon
½ tsp. raw apple cider vinegar
¼ tsp. baking soda

1. Properly measuring the flours is key to the recipe. Stir the tiger nut flour with a fork to "loosen" it, then dip in the measuring cup and level the top with a knife. Measure the coconut flour the same way.
2. Combine the flours and the eggs to create a smooth batter. Mixing these ingredients first allows you to smooth out the clumps of tiger nut flour. Then, add the remaining ingredients and stir until combined.
3. Cook pancakes as usual and enjoy with your favourite toppings!

I store leftover pancakes in an airtight container in the fridge for a few days. These leftover pancakes actually make a delicious "bread" for grain free sandwiches!










Horchata - Tiger Nut Milk

Thank you Chris and Ani from the Tiger Nut company
Posted by Eva at Eva Health

Horchata de chufa is a traditional Spanish drink made from tiger nuts, similar to rice milk or almond milk. Although horchata has many amazing health benefits, the traditional recipes are often very high in sugar.

200 gm organic tiger nuts
800 ml filtered water
Maple syrup

The method is pretty similar to any other homemade nut milk: after a 24-hour soak, drain and rinse in clean water. Place in blender with 800 mls of filtered water and blend. Using a nut milk bag or a piece of muslin, strain the mixture over a large bowl and squeeze until all the liquid has drained. Then add a large pinch of cinnamon and a splash of maple syrup (around 2 tsp) and mix.
Tip: The horchata flavour will improve and develop if chilled in the fridge for a while (stores well for 2-3 days). You will notice there is a lot of sediment that settles at the bottom – do not discard! This sediment contains all the flavour and nutrients, in particular it is a valuable source of resistant starch.

How to use Horchata? This is an ideal and healthy milk substitute for those who are dairy and lactose intolerant, and can be drunk very chilled (this is the Spanish way!), or in tea, coffee, cooking, smoothies or anywhere else you would use milk.

What to do with the pulp? You will have an amount of pulp left over from this process which can be used in many ways. The Tiger Nut company founders like to simply cook or dry the pulp on a low heat in the oven until lightly toasted, and the use as an alternative topping to desiccated coconut.

What are exactly the health benefits? Horchata is rich in minerals and vitamins, especially in calcium, iron, phosphorous, potassium and vitamins C and E. Tiger nuts are a nutrient dense resistant starch; Resistant starch is a type of starch that is not digested in the stomach or small intestine, reaching the colon intact. Thus, it “resists” digestion. This explains why we do not see spikes in either blood glucose or insulin after eating RS, and why we do not obtain significant calories from RS.  Resistant starch stimulates the good bacteria in our intestines, helping to maintain a healthy balance of bacteria.










Tiger Nut Flour Brownies

Thank you Camilla at Power Hungry

Prep time: 10 mins
Cook time: 18 mins
Total time: 28 mins
Serves: 16 brownies

Rich chocolate brownies, made with tiger nut flour! They are naturally grain-free, gluten-free, paleo, vegan, and nutrient dense!

½ cup non-dairy milk
1 tablespoon chia seeds
½ cup tiger nut flour
½ cup unsweetened cocoa powder
¼ cup tapioca starch
1 teaspoon baking soda
½ teaspoon fine sea salt
½ cup maple syrup
⅓ cup virgin coconut oil, melted
Optional toppings: chocolate chips or chunks, chopped nuts or seeds

1. In a small bowl or cup, combine the milk and chia seeds. Let stand for 10 to 15 minutes until gelled.
2. Preheat oven to 180C. Line an 8-inch square baking pan with parchment paper; grease or spray the exposed sides.
3. In a large bowl, sift together the tiger nut flour, cocoa powder, tapioca starch, baking soda, and salt.
4. Add the chia mixture, oil, and maple syrup, stirring until blended and smooth.
5. Spread batter evenly in prepared pan, smoothing the top. Sprinkle with any toppings, as desired.
6. Bake in the preheated oven for 14 to 18 minutes until the top of the brownies appears dry and the edges are just pulling away from the sides of the pan.
7. Transfer to a cooling rack and cool completely in pan. Use parchment overhang to remove brownies to a cutting board. Cut into squares.

Starch Tip: An equal amount of arrowroot can be used in place of the tapioca starch.
Sweetener Tip: An equal amount of honey or coconut sugar (or brown sugar) can be used in place of the maple syrup.

Store the brownies in an airtight container in the refrigerator for up to 1 week or the freezer for up to 3 months.











Tiger Nut Flour Chocolate Chip Cookie Bars

Thank you Heather at Cook It Up Paleo

These soft and chewy tiger nut flour bars take just a few minutes to whip up and only require one bowl! They remind me of my childhood while being full of nutrient-dense ingredients.  Yum!

1/2 cup butter, softened
1/2 cup coconut sugar
2 eggs
1 & 1/4 cup tiger nut flour
1/2 teaspoon baking soda
1/2 teaspoon salt
100g dark chocolate, chopped (or dark chocolate chips)

1. Preheat oven to 180 C.
2. Grease an 8 inch by 8 inch glass baking dish with a little butter.
3. In a mixing bowl, cream together the butter and coconut sugar
4. Mix in the eggs
5. Stir in the tiger nut flour, baking soda, and salt.
6. Fold in dark chocolate (or chocolate chips).
7. Transfer to baking dish.
8. Bake for 20-25 minutes.