Make our Carrot & Zucchini Loaf…

For this tasty & nutritious sugar free, dairy free & nut free loaf you will need the following ingredients (all available at the Bean):

cake carrot zucchini loaf1 large organic Zucchini

2 large organic Carrots

2 large organic Apples

1 1/2 cups organic Sultanas

1 1/2 cups organic Sunflower Seeds

6 organic Eggs

1 cup organic Olive Oil

1 tablespoon organic Ground Cinnamon

                                                  5 cups organic Self Raising Flour

                                                  1 tablespoon Baking Powder (aluminium free)

Method:

  1. Preheat oven to 180°.  Line 2 loaf tins with baking paper.
  2. Wash zucchini, roughly chop & place in food processor & process until finely chopped. Set aside in a bowl.
  3. Peel carrots, roughly chop & place in food processor & process until finely chopped. Add to the zucchini.
  4. Wash, core & chop apples (no need to peel) & place in food processor & process until finely chopped. Add to the zucchini & carrots.
  5. Add sultanas, sunflower seeds, eggs & olive oil to zucchini carrot & apple mixture & stir to combine.
  6. Measure out SR flour, baking powder & cinnamon into a large bowl & stir to combine. 
  7. Using a large spoon stir wet mixture into the dry mixture until combined.
  8. Divide mixture equally between two loaf tins & bake for 1 hour. Test if cooked through.

Makes approximately 18 generous slices. Can be served hot with organic butter or as is & can be frozen.

Bone broth anyone?

Bean Made beef bone broth

Bone broth is a very healing & wholesome food that unfortunately with our fast paced, convenience seeking lives has been largely replaced with shop bought “stock”. This highly processed version relies on high temperature & fast-cooking techniques which usually results in a salty, watered down, non-gelling liquid totally missing the benefits of a traditional gelatine-rich broth.

It is worth noting that almost every culture throughout history has used bone broth for its nutritional importance, versatility and overall deliciousness so let’s take a look at why previous generations took the time to make it & how it can be made…

 

What is it?

Broth is a mineral rich stock made by boiling the bones of healthy (organic of course!) animals with vegetables & herbs. As well as its great culinary uses (the traditional base used in many 5-star restaurants) and unparalleled flavour, it is a powerful health tonic that you can be easily added to your family’s diet.

Bone broth contains a number of valuable minerals in a form that your body can easily absorb and use plus a variety of trace minerals.

 

The benefits

The following is a brief summary of the many benefits of bone broth – there is a wealth of information that you can find by Googling ‘bone broth benefits’:

  • Gelatine found in bone broth aids digestion and in particular the absorption of protein
  • Bone broth can inhibit infection caused by cold and flu viruses and assists in fighting inflammation
  • Being easily digestible bone broth helps heal the lining of your gut and contains valuable nutrients
  • Bone broth also supports connective tissue found in the joints, hair, skin, and nails due to its high collagen content

How to make it

Making your own bone broth can be very cost effective as you can make use of left over carcass bones that may otherwise be thrown away … and making your own is not that hard!

There are many recipes & guidelines that can be found on the internet but our favourite method that has been tried and tested at the Green Bean is based on the guide in Jude Blereau’s book “Coming Home to Eat – Wholefood for the Family” http://www.wholefoodcooking.com.au/01-books01.html (one of our very favourite whole food chefs and she is based in Perth!)

To make up our Green Bean beef bone broth, we used the following from Jude’s book as a guide for quantities and a large stock pot:

- Approximately 2.5kg organic/biodynamic beef bones (you can further develop flavour by browning the bones either in the oven or in your stock pot before adding the other ingredients)

- 1 organic brown onion with skin on cut into quarters

- 5 medium sized unpeeled organic carrots roughly chopped

- Several roughly chopped organic celery stalks

- 3-4 organic Bay leaves (use can add other herbs like Thyme as long as they are not too over powering) & several stalks of organic parsley (save the leaves for later)

- Filtered water to cover the bones well (approximately 6 – 7 litres as a rough guide but depends on size of stock pot, the bones etc.)

- 2 tablespoons of organic raw apple cider vinegar depending on size of bones

Everything goes in the stock pot and you need to simmer over a low heat for AT LEAST 12 hours – the longer you cook your beef bone broth (up to 48 hours) the better the result! Check every so often and add more filtered water to keep the bones covered. You can add the parsley leaves towards the end of your cooking time.

Strain off the broth and you now have a very delicious and nutritious beef bone broth that will gel once chilled. [Note: there are many tips, guides, FAQs & explanations on the web]

Some really important points…

We can’t stress enough how utterly important it is to use the bones of healthy organic/biodynamic animals … if you have a think about what you are trying to achieve with your bone broth this should make really good sense :)  

Plus it is also important to note the addition of vinegar … not only are fats ideally combined with acids like vinegar, but with making broth, the vinegar helps leach all those valuable minerals from the bones. We use & recommend organic apple cider vinegar that is unfiltered and unpasteurized.

 

How to use it

Your bone broth can be used in many ways – as the base in making soups, stews, gravies, sauces and reductions. You can also use it to sauté or roast vegetables.

However, to use as a health tonic try drinking (especially thru winter or when you are sick or rundown & stressed), a cup per day (you could add a little mineral rich organic salt for further flavour & nutrition).

 

EXCITING ANNOUNCEMENT:our beef bone broth after 48hrs

We are now making “Bean Made” 48 hour beef bone broth using biodynamic & organic ingredients right here at the Green Bean!

See Facebook for more info.

All about Ghee…

Ghee of Purity best versionGhee is pure butter oil which is a highly nutritious food gently distilled from butter but without any of the sugars & proteins of milk.
Ghee has one of the highest smoke points of all oils (250 degrees Celsius) which makes it one of the best cooking oils.

Ghee is not only a very healthy fat but it is also very flavourful & can be used as a substitute for butter in baking, used as a spread & even taken by itself for its medicinal qualities.

Ghee is comprised of many essential fatty acids including Omega 3 & 9 & is high in CLA, antioxidants & anti-microbial properties.  Plus Ghee is high in Vitamins A, D, E and K and numerous vital minerals particularly selenium.

 

Historically Ghee has been used for centuries as a digestive & elimination aid for energy, sexual vitality, skin & eye health, as a lubricant for the joints & for alkalizing the blood.Ghee of purity logo small
Our special “Ghee of Purity” that we stock is hand made in Perth in small batches from certified organic unsalted butter over an open flame. It is prepared in a spirit of giving & nourishment for the consumer & with gratitude for the produce of nature & with full awareness of the way such qualities affect the end product in order to create the purest possible food for nourishment & healing.
This special Ghee is suitable for vegetarians, contains NO preservatives, additives and is lactose and casein free.

As Ghee has had all moisture, milk solids & impurities removed, it is highly stable & can be stored at room temperature. It is best kept in a dark, cool place away from moisture & sunlight. Refrigeration is not necessary but will increase the shelf life beyond the stated best before date. When using Ghee, always use a clean, dry utensil.  [Source: Ghee of Purity Flyer]

Difference between Ghee & Clarified Butter

From the research we have done, we understand that clarified butter is only partially separated & has less lactose than butter but the lactose is not entirely removed & therefore not a good option for someone who is lactose intolerant.

Whereas Ghee is prepared until all the butter solids have completely separated & can be removed plus all the moisture (ie. water) evaporated. 

Time to make ANZAC biscuits!

 You will need the following ingredients, all of these are available in store -

ANZAC Biscuits

 

1 cup (90g) organic rolled oats
1 cup (150g) organic plain flour (try spelt or wholemeal)
⅔ cup (150g) organic rapadura sugar
¾ cup (60g) organic desiccated coconut
2 tablespoons organic agave,coconut nectar, molasses or rice syrup
125g organic butter
1 teaspoon baking powder (aluminium free)
2 tablespoons hot water

Preheat oven to 160°C. Mix the oats, flour, sugar and coconut in a bowl.

Place the nectar/syrup and butter in a saucepan over low heat and melt. Mix the bicarbonate of soda with the water and add to the butter mixture.

Add to the dry ingredients and mix well. Place tablespoons of the mixture, leaving space between each one for spreading, onto baking trays lined with non-stick baking paper and flatten to about 7cm in diameter.

Bake for 8–10 minutes or until a deep brown. Cool on trays for 5 minutes, then transfer to wire racks to cool completely. Makes 28.

 

Make your own Easter Bliss Balls

raw cacao bliss ballsTo make these delicious & nourishing bliss balls, you will need:

250g organic almonds
200g organic sultanas
80g organic raw cacao
70g organic coconut oil
60g organic coconut flour
25g organic desiccated coconut

*** plus additional organic desiccated coconut to decorate

 

Ground almonds and set aside. Place the sultanas in food processor & briefly mince the sultanas.

Add the cacao, coconut oil, coconut flour & dessicated coconut to food processor & process for approx. 20 seconds until well blended.

Add ground almonds & process for a further 20 seconds (scrap down the side of food processor as necessary) to blend well.

Make the balls approx. 40g each & finish them off by rolling in extra desiccated coconut. To add an extra Easter touch try colouring some of the dessicated coconut with a natural food colour (we use beetroot juice & carrot juice) dry off the coloured dessicated coconut in the oven at a low temp (< 50).

Makes approximately 16 balls that are gluten free, raw, vegan & most important DELICIOUS!!

Have a safe & happy Easter break!!

a bit about butter

organic butterAs you can well imagine we fully believe in eating whole foods but just not too much of the one thing! So with that in mind lets chat about butter (organic of course!)…

Organic butter is much closer to a whole food than processed margarine & whilst we do not want to get too much into the butter vs margarine debate, we believe butter is better. Butter does contain a high percentage of saturated fat but bear in mind the valuable role that saturated fats play in our good health, particularly short chain and medium chain saturated fats of which butter has both. As an animal fat, butter has cholesterol but most active people can easily incorporate butter into their daily food consumption to benefit their health. Plus butter provides vitamin A & vitamin E along with its short chain fatty acids.

Possibly what is most important to consider is the source from where your butter came – being the cow’s environment & diet. Toxins in the cow’s food supply and/or poor lifestyle & health problems for the cow mean contaminated milk & therefore contaminated butter. Hence why we believe organic butter to be the best choice.

Tips for storing butter & making your own ‘margarine’:
Salted butter has a much longer shelf life than unsalted butter with the salt acting as a preservative. If you only use a small amount of butter & choose unsalted butter then consider chopping your butter into portions & freezing the portions.

Does your family slather on the butter or do you get frustrated trying to spread cold butter? Then consider making your own ‘margarine’. This is easily done with a blender/food processor by mixing organic butter with an organic oil to suit your taste. You could try safflower oil (less taste) or olive oil or a combo of both. Start with a ratio of ¼ oil to ¾ butter & adjust to your preference. Whipping the butter first in the blender/food processor will add volume & your butter will go further then slowly add the oil while beating. Pour into containers and refrigerate. NOTE: do not use your margarine for cooking if you used safflower oil or an unstable oil to make your margarine.

 

Butter may not be your thing, particularly for vegans, but there are lots of alternatives to butter … try organic avocado, hummus (or both together are particularly delicious & nutritious), organic nut & seed butters & spreads or simply a splash of organic extra virgin olive oil as we do at the Bean!

 

Watch out for our fats and oils future Health & Wellness session for more information.

About Green Smoothies

green smoothie

Do you struggle to get your quota of greens in each day (or the kids for that matter!)? Are you looking for a quick nutritious meal to ‘drink’ on the run?

Green smoothies are very nutritious, easy to digest, easy to make & quick to clean up after!

Made with leafy organic greens & fruit that are loaded with antioxidants & vitamins, green smoothies are an excellent way to enjoy a delicious drink that satisfies hunger & offers maximum nutrition.

They are very popular at the Green Bean & we love making them so we wanted to share with you just how easy they are to make…

To start with, a popular ratio of fruit to greens that is optimal for human consumption is about 60% ripe organic fruit mixed with about 40% organic greens. With that guide you don’t really need a recipe but for our green smoothies we use the following to make one large glass:

  • 3 stalks of organic kale or 1 large organic silverbeet or rainbow chard stalk (cut off any tough stalks but otherwise use the lot)
  • 3-6 leaves of organic Cos lettuce (or other organic lettuce)
  • 1 small frozen organic banana
  • ½ cup organic fresh or frozen fruit (eg. apple, kiwi, stone fruit, pear) and/or organic berries
  • 1 cup filtered water (you can substitute fresh coconut water)
  • 4 – 6 ice cubes (made with filtered water)

Roughly chop fruit & greens then blend really well in a blender/food processor until smooth & creamy. You will get colour variations depending on what greens & fruit you use. Remember the availability of organic greens & fruit is seasonal so be prepared to try new options.

TIP: roughly chop left over pieces of fruit & freeze & always try to have frozen bananas on hand!

 

Variations for your green smoothies

According to seasonal availability include organic: 

  • Baby spinach
  • Mint
  • Parsley
  • Lebanese cucumber
  • Celery 
  • Fresh ginger
  • Lemon juice

You can also add a teaspoon of one or more of the following organic ingredients (all available at the Green Bean :) ):

  • Hemp seeds
  • Chia seeds
  • Bee pollen
  • Maca powder
  • Spirulina
  • Flaxseeds
  • Virgin coconut oil (up to a tablespoon)
  • Natural yoghurt (up to a tablespoon)

There are so many variations you will never get bored!!

 

Some more benefits of green smoothies to consider…

Easy digestion…when blended well, most of the cells in the greens & fruits are ruptured, making the valuable nutrients easier for the body to assimilate.

Complete food…as opposed to juices, green smoothies are a complete food because they still have fibre & we all know how important consuming fibre is for our elimination system.

Taste…just try one & see for yourself!

Easy to make & quick to clean up after & you don’t have to discard any pulp.

Enjoyed by all ages including children!

Check out the organic wholesome goodness from the Green Bean kitchen…

Green Bean deliciousness...

Green Bean deliciousness...

Just a sample of the delicious organic goodies we make ourselves in the Green Bean kitchen.

 

Check out Facebook for regular updates & daily cafe specials.

 

Click here to see our full cafe menu.

 

Where we can we try to cater for vegetarians, meat-eaters, gluten-freers, vegans, raw foodies, sugar freers…feel free to ring us & check menu availability.

Happy New Year to you & your families!!

We wish you a fantastic 2014!!

We are back open & ready to take this new year on! We really appreciate your continued support especially after an incredibly difficult 2013 & wish to thank you & all our very patient suppliers for allowing us to keep our doors open.

We look forward to seeing you soon…

Warmest wishes from the Green Beanies xxx

Best Wishes for the Festive Season!!

Xmas HollyThe Green Beanies wish you & your family all the very best for the festive season!

We have really appreciated your support over the last year and very much look forward to seeing you in the New Year!!

Christmas Opening Times:

We will be closed from early afternoon on Christmas Eve and re-opening on Wednesday 2nd January:

Saturday 22/12: normal hours

Sunday 23/12: closed

Monday 24/12: 8am to 2pm

                                                                  Tuesday 25/12 to Tuesday 01/01: closed

                                                                  Wednesday 02/01: normal hours

Best Wishes from the Green Bean Team