Thursday 27 March 2014


Yield: About 3 dozen


    1 cup (dry) oatmeal (I used old-fashioned oats)
    2/3 cup toasted coconut flakes
    1/2 cup peanut butter
    1/2 cup ground flaxseed or wheat germ
    1/2 cup chocolate chips or cacao nibs (optional)
    1/3 cup honey or maple syrup
    1 Tbsp. chia seeds (optional)
    1 tsp. vanilla extract

Thoroughly mix all ingredients in medium bowl. Chill in refrigerator for half hour.

Roll into balls about 3cm in diameter.  
Makes about  20 balls.

This is a recipe that you can change around to suit your taste, or the ingredients in your cupboard.  You could include:
  • chopped dried fruit (apricots, dates, raisins etc.)
  • dried berries (cranberries, cherries etc)
  • chopped almonds, pecans, walnuts or sunflower seeds.

Monday 24 March 2014


2 kg chokos
3 large onions
1 cup sugar
1 litre vinegar  (save 1/2 cup to mix flour)
1 heaped dessertspoon each turmeric, mustard, curry powder
3 heaped tablespoons of plain flour
2 tablespoons himalayan salt.
Peel and dice chokos, peel and slice onions, or process, put in plastic container, sprinkle with salt and let stand overnight.  Next morning strain liquid off.
Put chokos and onions on to cook with vinegar and sugar (15 - 20 minutes).
Mix the dry ingredients together with vinegar (you may need a little extra for this), add to choko mixture and boil for 15 - 20 minutes.  Taste, more salt or spices may be added while cooking.
Bottle while hot.
Other combinations of vegetables can be used such as cauliflower, green tomatoes, cucumbers, beans to make up 2kg.

Pic half recipe - 3 chokos and cauliflower to make up to 1 kg, and 2 small to medium onions.

Wednesday 11 December 2013

Fermented Vegetables

We have friends who would like to ferment vegetables for the probiotics and have been daunted by the prospect.  So when we made a jar last week, I took some photos.

When we first decided to give it a try, we googled and read books, and just got confused.  Then we were n Fundies in Lismore looking for special containers and additives and the guy there said "all you need is a large glass jar and a smaller one to put water in that fits in it to hold the veggies down."  jar about $3.50-$5 at discount shops.  A friend recommended an airlock available at brewing suppliers.

This time we made one jar and used a smaller glass to hold veggies down.

Use organic vegetables if possible for the healthiest product.  We usually make one or two jars as they are stored in the refrigerator after fermentation.  This took approx 30 minutes, finished at 3pm and veggies were fermenting next morning.

1. Preparation and ingredients for one jar.  You will find you prefer some vegies more than others, for example I didn't like the taste when I added garlic, and I love ginger.  This time I forgot to get celery. The addition of celery juiced cuts down the on salt.  (Please note the whole vegies as shown not used.)
Approx 1/3 cabbage
Cup cauliflower florets
1/3 capsicum
2 apples
1 red onion
5cm ginger
2 teaspoons  Himalayan salt

2. Save two outer cabbage leaves per jar

3. Roughly cut vegetables

4. If using cauliflower, cut florets rather than processing

 5.  After processing, knead veggies to release juice (sorry I didn't get a pic).  Stale veggies do not produce juice.

 6. Move veggies into jar

7. Cut saved cabbage leaves, two per jar, then halve.

8. Criss-cross leaves across top of veggies to hold down, then put weight in.  If too much juice (as shown here) discard some.  Put lid on.

9. Leave on counter.
Veggies fermenting next morning. See a ring of tiny bubbles around top, and larger bubbles moving upwards.

Fermentation takes 3-7 days then refrigerate with liquid.  We have made 8+ batches and all fermented and refrigerated after 4-5 days.
To serve lift a heaped tablespoon or more out of jar and strain liquid off.
Continue to store in refrigerator in capped glass jar.
A tasty and healthy addition to salads and snacks.

Please seek advice if you have any doubts or questions.

Summary about fermentation by recognised expert Sandor Katz.