Gluten-Free Bircher muesli // Kenkō Kitchen. Photography by Elisa Watson, styling by Kate Bradley (Kenkō Kitchen).

The saddest part about finding out I was coeliac was it meant no more oats! Although these can be labeled gluten-free in America and Europe, they’re a strict no-no in Australia unless you have completed the ‘oat challenge’. As an avid porridge fan, overnight oat fan, and bircher muesli fan I was left unable to have my favourite go-to breakfasts and, it took YEARS before I found a suitable substitute. When I stumbled across brown rice flakes, it was like Christmas had come early. Suddenly I was now able to make the creamy, delicious porridge I remembered that wasn’t just mush (quinoa flakes) and didn’t take ages to cook (brown rice porridge, though I still love this!). They also, of course, work PERFECTLY as a substitute in bircher muesli.

This bircher recipe is an almost instant recipe that can be whipped out for a delicious weekend breakfast, or used for some sweet meal prep to get you through the week. I hope you love it!

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Gluten-Free Bircher Muesli

Serves 4
Prep time: 10 minutes + 30 min. soaking time or overnight

INGREDIENTS

150g brown rice flakes (I use Forbidden Foods)
1/4 cup pepitas
1/4 cup flaked almonds
2 tbs shredded coconut
2 tbs sunflower seeds
2 tbs currants or 2 Medjool dates, roughly chopped
1 tsp cinnamon
1 small apple, grated
1 cup homemade or cloudy apple juice
1 cup natural unsweetened coconut yoghurt
1/4 cup plant-based milk (I use Rebel Mylk - Original or unsweetened almond milk)

METHOD

1. Combine brown rice flakes, pepitas, flaked almonds, shredded coconut, sunflower seeds, currants, and cinnamon in a mixing bowl until well combined.

2. Stir through grated apple, apple juice, yoghurt, and plant-based milk.

3. Seal the bowl and place it into the fridge for 30 minutes or overnight.

4. Divide between four bowls and serve.

Note: This is one of my go-to meal prep breakfast recipes. After mixing simply divide between 4-5 containers to have during the week. If having the next day you might like to loosen the mixture with some additional plant-based milk or coconut yoghurt.

Almond, Maca and Yacon Butter (& Banana Toast) // Kenkō Kitchen. Photography by Elisa Watson, styling by Kate Bradley (Kenkō Kitchen).

This recipe is simple, I know, however it is a classic in my house. I make this nut butter monthly and keep it in my pantry ready to be spread on toast, used as a filler in dates as a snack or as a dip for apple slices. It's SO delicious, and packed with goodness. 

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Almond, Maca and Yacon Butter (& Banana Toast)

Serves 2-3
Prep time: 10 minutes

INGREDIENTS

For the nut butter
2 cups almonds
2 tbs maca powder
2 tbs yacon syrup (or maple syrup if yacon syrup cannot be sourced)

For the banana toast
2 slices gluten free toast
1 banana
2-3 tbs almond, maca and yacon butter
pinch cinnamon
drizzle yacon syrup, raw honey or maple syrup

METHOD

1. Place almonds in your food processor or blender. Blend until a silky nut butter has formed (about 10-15 minutes)*. Add remaining ingredients and continue to blend until combined and smooth. Store in a jar in the pantry.

2. Serve nut butter on gluten-free toast. Top with banana, a pinch of cinnamon and a small drizzle of yacon syrup (as desired).

Note: For this recipe I used my Vitamix. I start on 10 to create a meal/flour with the nuts, then reduce to 2 until completely smooth. You will need to check on nut butter in intervals and use a spatula to bring the nuts down the side at various stages.

Brown Rice Porridge // Kenkō Kitchen. Photography by Elisa Watson, styling by Kate Bradley (Kenkō Kitchen).

Although winter is over for us here in Australia, my desire for porridge continues. Since discovering I was coeliac, I have been on the hunt for the perfect porridge replacement. Nothing quite compared to the classic oat porridge, until I discovered this delicious brown rice porridge. Not only does it use up leftover brown rice, it's simple, quick and can be easily transformed by just changing up the toppings.

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Brown Rice Porridge

Serves 1
Prep time: 5 minutes
Cooking time: 15 minutes

INGREDIENTS

1 cup cooked brown rice
1 1/2 cups almond or coconut milk
1 cinnamon stick

Serving suggestions
banana
pepitas
raw honey or maple syrup
bee pollen (optional)
 

METHOD

1. Add brown rice and milk into a small saucepan. Simmer over a low heat for 10-15 minutes, until rice has absorbed the liquid and a creamy porridge consistency is formed.

2. Serve in a bowl with slices of banana, a sprinkling of pepitas and a drizzle of raw honey/maple syrup as desired.

Breakfast Seed Bars // Kenkō Kitchen. Photography by Elisa Watson, styling by Kate Bradley (Kenkō Kitchen).

This recipe is inspired by the breakfast bar my friend Ryo makes at one of my favourite Melbourne eateries, Walk Don't Run. These bars are as mindful and goodness-packed as they come.

They're super delicious, foolproof to whip up and make a winning breakfast when you're running out of time (or sprinting out the door!). 

These bars also make awesome snacks after a workout, in-between meals and are PERFECT when hiking. 

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Breakfast Seed Bars

Makes 10-12 bars
Prep time: 10 minutes
Setting time: about 2 1/2 hours

INGREDIENTS

1 1/2 cups sunflower seeds
3/4 cup pepitas
1/4 cup macadamia nuts
1/4 cup goji berries
1/4 cup sesame seeds
1/4 cup cacao nibs
1/4 cup white chia seeds
1/4 cup linseeds (flax seeds)
1/2 cup raw honey or rice malt syrup
1/3 cup tahini, cashew butter or other nut/seed butter of choice
40g cacao butter, melted

METHOD

1. Place all ingredients in a bowl and mix with a wooden spoon until well combined.

2. Line the base of a 20 x 15cm (8 x 6 in) baking tin with bakingg paper. Transfer the mixture to the tin, pressing it firmly and evenly over the base then refrigerate for 2 1/2 hours or until firm.

3. Once the mixture is firm, cut into 10-12 even-sized bars. Store in an airtight container in the fridge for up to 2 weeks, or the freezer for up to 2 months.

Golden Mylk Smoothie // Kenkō Kitchen. Photography by Elisa Watson, styling by Kate Bradley (Kenkō Kitchen).

I'm not going to lie, when the golden mylk trend started I was all over it like a rash. I was ordering golden mylk lattes at cafes (no shame - i'm one of those people), I was creating golden mylk hot chocolates at night and I was even making the below recipe, golden mylk smoothies, after the gym or pool. I just couldn't get enough of that sweet golden liquid, but for good reasons! 

This smoothie is amazing for helping with inflammation (thanks turmeric) and great for anyone who does labourious work or hits the gym regularly to help those sore muscles.  The black pepper in this smoothie plays an important factor, as it boost the bioavailability of curcurmin (aka it makes it easier for our bodies to absorb the goodness from turmeric). The ginger in this smoothie helps to ease the digestive system and can be good for anyone experiencing nausea.

Frozen bananas are my favourite friend when it comes to smoothies as not only do they add a creamy texture and cool your drink down, they are also packed with energy to keep you fuelled. Bananas are also great for making you happy due to high levels of the mood-enhancer tryptophan! So not only does this drink look like sunshine - it will have you feeling like sunshine too!

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GOLDEN MYLK SUNSHINE SMOOTHIE

Serves 2
Prep time: 5 minutes

INGREDIENTS

2-3 frozen bananas
600ml plant-based milk (almond or coconut)
2 heaped tablespoons cashew or almond butter
1-2 medjool dates, pitted
3/4 - 1 teaspoon turmeric
3/4 - 1 teaspoon cinnamon
1/4 teaspoon ginger
pinch cardamom
pinch black pepper
1 tbs raw honey or rice malt syrup (optional - i don't use either)
1 scoop vanilla protein powder (optional)
1 cup ice (optional)

METHOD

1. Place all ingredients into your blender and blend until smooth. Pour into two glasses and enjoy immediately.

Note: To make this into a 'thick shake' add a scoop of plant-based ice cream (refined sugar-free, of course!). 

It’s safe to say this is one of my favourite breakfasts – ever. Not only is this recipe super easy to make, it is so delicious, wholesome and you will be filled up for hours. No more super-rich stodgy French toast, leaving you feeling like a slug. This healthy version is light, fresh and will have your tummy feeling nourished and happy!

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French Toast Waffles with Berry Compote

Serves 4
Prep time: 5 minutes
Cooking time: 40 minutes

Ingredients

Waffles

130 g (4 ½ oz/1 cup) buckwheat flour
1 teaspoon baking powder
1 tablespoon stevia
250 ml (8. fl oz/1 cup) plant-based milk
60 ml (2 fl oz/ ¼ cup) maple syrup

French toast mix

400 ml (13. fl oz) tin coconut cream
60 ml (2 fl oz/ ¼ cup) plant-based milk
60 ml (2 fl oz/ ¼ cup) maple syrup

Berry compote

155 g (5. oz/1 cup) mixed berries
3 teaspoons stevia

To serve

175 g (6 oz) Macadamia ‘ricotta’ cheese (see below)
1 lime (quartered)

Method

1. For the waffles, combine the buckwheat flour, baking powder and stevia in a bowl. Whisk in the milk and maple syrup.
2. Depending on the size of your waffle maker, place a quarter or an eighth of the mixture in the waffle iron. Cook until the outside is golden (around 3–5 minutes) and remove.
3. For the French toast mix, in a bowl combine the coconut cream, milk and maple syrup. Mix until combined.
4. Heat a medium frying pan over high heat until hot. Dunk each waffle into the French toast mix and then place in the pan, cooking the waffles one at a time, until golden on the outside.
5. For the compote, combine the berries, 60 ml (2 fl oz/ ¼ cup) water and the stevia in a saucepan over medium heat and let simmer until the liquid reduces and begins to thicken.
6. To serve, place 1–2 waffles on each plate, top with the berry compote and 1 tablespoon of the macadamia ‘ricotta’. Serve immediately with a lime wedge on each plate.

 

Macadamia ‘ricotta’ cheese

Makes about 250 g (9 oz/1 cup)
Prep time: 10 minutes, plus soaking time for nuts

Ingredients

320 g (11. oz/2 cups) raw macadamia nuts, soaked in water overnight, drained
2 tablespoons coconut oil
Juice of 1 lemon
1 teaspoon salt
1 teaspoon savoury yeast flakes

Method

1. Place the macadamia nuts in a food processor with the coconut oil, 2 tablespoons water and the lemon juice and blitz until smooth.
2. Add the salt and savoury yeast flakes. Keep blending until the cheese is as smooth as you like.
3. Store it in a container in the refrigerator for up to 1 week.

Photography by Elisa Watson.

This recipe is a simple concept that has your taste buds diving into a new world of flavour. It is a high protein recipe and will pack a punch in your mornings. Scrambled tofu as a replacement for eggs is no new concept, however having scrambled tofu on it's own is never a very visually appealing or flavoursome dish. By adding the Mexican flare to scrambled egg replacement it's flavour profile exceeds it's looks and it becomes a truly magnificent morning meal. I have created this dish countless times for guests and every single one has adored it. If you have recently given up eggs or are looking for alternatives, this is a great substitute to allow you to still have your scrambled breakfast but in a whole new amazing way.

Please do not forget there are limited tickets are available for my Plant Based Mexican Cooking Classes. With only 10-12 seats available in each class they are filling up quick so make sure you head to the events page to book your tickets so you don't miss out! The 2.5 hour workshops will see you with a new cuisine under your belt as well as walking out full, fed and with a goodie bag of items to take home. For more information and to book your tickets head to the  Events page now.

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Serves 4
Prep time: 10 minutes
Cooking time: 15 minutes

Ingredients
2 tablespoons macadamia or coconut oil
300g organic firm tofu
1 teaspoon cumin
1 small capsicum, diced
2 cups chopped button mushrooms
2 tablespoons cashew butter
1/2 tsp turmeric powder
1 tinned or dried chipotle chilli (if dried, first soak in water for 20 minutes)
1 splash organic hot sauce (such as Hunted & Gathered)
1⁄2 teaspoon salt
1⁄2 teaspoon freshly ground black pepper
2 tablespoons tomato paste (concentrated tomato purée)
1⁄2 cup baby English spinach or chopped kale

To serve
1⁄2 avocado
4 leaves kale
1⁄4 bunch coriander (cilantro) leaves

Method
Put the rice bran oil and crumble the tofu into a medium frying pan over medium heat. Sprinkle over the cumin and mix into the tofu. Add the capsicum, mushrooms, turmeric butter, chipotle chilli, hot sauce, salt, pepper and tomato paste. 

Cook for 5–10 minutes until the vegetables are softened and everything is well heated through. Add the spinach, stir through and remove from the heat.

Serve with the avocado, fresh kale and coriander. 

Photography by Elisa Watson. Pictured: Fresh Organic Goods Almond Milk.

How good is granola? Whether it's with yoghurt and fruit for a delicious breakfast, or just a handful shoved in your mouth for an afternoon snack, granola is one of those foods I always recommend you have made on hand. This is a very simple gluten free granola which is refined sugar free, lactose free and also superbly delicious. I'm sure some of you will have picked up my ever growing love of both ginger and dates, so this muesli includes them both to add that extra little something special! I like to make up some granola or muesli on the weekend and store it in an air tight container or jar ready for me throughout the week so there are no excuses for leaving the house without breakfast (even if it's eaten on the run!).

So, start your week off on a good note and whip up a batch of this beautiful granola! You will be able to find all the ingredients you need at your local health food store, and if you're in Melbourne you can head to The Staple Store in Ripponlea as these women specialise in muesli  and will help you get together all the ingredients you need! 

Don't make excuses for skipping breakfast. Make sure you spend that moment mentally preparing for your day and taking a moment for yourself to enjoy beautiful food. Even if it means waking up that extra 15 minutes earlier, wake up, go outside, breath, have a cup of tea and sit down and nourish your body with something nutritious. You will have longer lasting energy throughout the day, and won't be reaching for the biscuits when you get to work! 

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Ingredients
1 1/2 cups puffed brown rice
1 cup puffed quinoa
1 cup desiccated coconut
1 cup brown rice flakes
1/2 cup linseeds
1/2 cup pumpkin seeds
1/2 cup sunflower seeds
3/4 cup rice malt syrup
1/3 cup tahini
1/2 cup maple syrup or raw honey
2 tsp ground cinnamon
1 tsp ground ginger
1 tsp vanilla paste or 1 vanilla bean (scraped)
6 medjool dates (chopped)
1/4 cup chopped pecans (optional)

Method
Preheat oven to 180ºC/350ºF.

Place all ingredients into a bowl and mix until combined and well coated.

Spread onto a lined oven tray and place into the oven for 15-20 minutes or until granola is golden. You may have to use two oven trays or bake the granola in two batches. Check the granola half way through and mix with a fork to ensure extra crunch and that everything gets toasted.

Remove from oven and allow to cool on the tray. Once completely cooled, break granola up into pieces and place into an air tight container or jar. The granola will keep for 2 weeks.

Serve with yoghurt, fruit and/or your favourite nut mylk and enjoy!

I hope my winter seasoned friends are currently enjoying the cold and those of you lucky enough to be having summer are soaking up every bit of Vitamin D that you can! There are so many exciting things coming from Kenkō which I can't wait to share with you all and bring forward to the community. As of October I will be holding cooking workshops in Melbourne and I am currently working on bringing some videos and giveaways to the website for you all to enjoy! I've also been working on something VERY big which I am bursting to share with you but unfortunately my lips still have to be sealed for a little bit longer! All will be revealed soon I promise!

Alongside these goodies (after many requests), the time has come for Kenkō to return to it's roots with new 'old school style Kenkō' recipes and reviews! Each week from now on I will be posting two recipes on the website and a review of something I'm totally digging! For this week I have decided to compact the review and second recipe into the one post and I hope you enjoy it. This week I am looking at my ever faithful kitchen friend, my Vitamix, and also a delicious recipe for a creamy dreamy Vanilla Matcha Protein Frappe!

Have a beautiful weekend and get in the kitchen! xx

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Vitamix 'Total Nutrition Center' Review

Vitamix Total Nutrition Center. Photographed by Elisa Watson.

Vitamix Total Nutrition Center. Photographed by Elisa Watson.

Recently I have been getting some emails from different subscribers about what blender and kitchen gadgets I recommend and so I thought it was time to do another website review! One of my favourite gadgets, and something I find both helpful and rewarding every single day in the kitchen is my Vitamix 'Total Nutrition Center'. I've been very lucky to have used this gadget for around four or five years now and I'm still just as in love with it today as I was the day I got it. 

The Vitamix is a great tool for sweet and savoury dishes as well as both hot and cold dishes. I can whip up gorgeous raw desserts in seconds, or make a smooth hot soup in a minute or two! It really is a miracle worker! Although the machine looks quite simple, it has been engineered and designed so that it can undertake so many complex tasks without any trouble at all.

The Vitamix 'Total Nutrition Center' has two main switches - one to take it to maximum power on the right of the machine, and the on switch on the left which allows you to choose your speed easily and smoothly using the dial in the middle. Each time you gently move the dial around you build up the speed of the blade and give it more power! The start is great for chopping vegetables or nuts or you can move up to be able to make banana ice cream within a minute on the last setting or create nut butters quickly and simply!

I would definitely recommend the Vitamix to anyone who was interested in getting a high speed blender as though they are an expensive tool, they come with seven years warranty and will definitely live on past that without being out of date! I have watched friends buy cheap blenders and viewed on as the motor blows as it struggles to blend a simple smoothie or nut butter. As a result I've seen countless machines thrown into bins and be replaced with another cheap blender just to have the same thing happen again! My Vitamix works and looks just as brilliant as it did when I first got it in the kitchen, it's stylish, it's practical and it really is a kitchen luxury.

The team at Vitamix are friendly and if you ever have any worries they are helping you without hesitation in a prompt and kind manner. I know that you definitely have to save up a bit extra to afford a Vitamix machine but in my eyes it's worth every penny for everything it can make and all the time it saves!

You can check out more information on the Vitamix on their website or Facebook page.

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Matcha Protein Frappe

Photography by Elisa Watson.

This is a very very simple recipe but one of my absolute favourites after a work out. It's energising, full of protein and ridiculously delicious plus it only takes about 30 seconds to create in a Vitamix or high speed blender. Matcha powder has so many great benefits for the metabolism, immune system, skin and body and adds such a great flavour when paired with the vanilla protein. It's a must try drink and for any of you who love hitting the gym like me this is a great way to recover and much more satisfying than a boring protein shake on it's own! 

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Ingredients
400ml filtered water or unsweetened almond milk
1 scoop vanilla flavoured protein powder (I use a vegan alkaline protein)
1 cup ice
1-2 tsp matcha powder

Method
Add all ingredients into your high speed blender and blitz until combined.
Pour into a glass or bottle and enjoy after a workout or as a delicious, creamy and energising snack!

You can also add in fresh kale, greens powder, a frozen banana, maca powder, magnesium or any other favourites you may have! If not enjoy on it's own in all it's simpleness!

Photography by Elisa Watson, styling by Kate Bradley for Nourish Magazine July/August 2014.

From now on, every 2 months I will be featuring another country/cuisine on Kenkō and sharing my favourite recipes with the signature healthy twist! My first feature will be Korean food. This delicious cuisine is packed with goodness and is so simple to recreate at home. I really do adore this cuisine and I hope you enjoy this first Korean feature instalment, the Hotteok! 

The Hotteok is a pancake, and I love pancakes (I truly do), however these are not your regular stack of pancakes. Hotteok is a Korean Pancake which has the syrup on the inside, so you can just grab one and eat it straight away. They are really delicious when eaten warm and are the perfect shake up to the weekend breakfast!

*These could easily be made gluten free by substituting the bakers/spelt flour with a gluten free baking flour. 

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Serves 4

Ingredients

For the pancakes
1 cup warm water
8g yeast sachet
1 tbsp rice bran oil
2 tbsp white coconut sugar
1/4 tsp pink himalayan salt
2 cups good quality bakers flour or white spelt flour (I use spelt flour)*

For the filling
1/3 cup coconut sugar
1 tsp cinnamon
1 tbsp crushed toasted almonds

1 tbsp rice bran oil for frying

Method
In a bowl, combine the warm water, yeast, oil, coconut sugar and salt. Let sit for 5 minutes before adding in the flour. Combine all ingredients until a dough is formed. Cover and let rise for 1 hour.

Remove dough from the bowl, and gently knead on a lightly dusted surface.

Break dough into balls 8-10 smooth balls and then gently flatten each ball.

In a small box, combine the coconut sugar, cinnamon and crushed toasted almonds.

Grabbing one dough ball at a time, gently flatten in your palm, add one teaspoon of the coconut/cinnamon mixture and fold the dough ball in toward the centre to cover the filling. Once sealed, repeat with remaining dough balls.

Flatten out dough balls again into pancake shapes and cook in a non stick fry pan with the rice bran oil. Cook each side for 30 seconds to one minute or until nice and golden on each side.

Serve immediately.

Is it just me or is time flying by super quickly at the moment? Tuesday is here again, and another Tasty Tuesday post is up on The Design Files. This week it's my take on Shakshuka - Easy Baked Eggs. I hope you guys enjoy this brunch favourite as much as me, and decide to give it a go! 

 
I have grown up in a house where it’s basically impossible to not have a huge love of food. My mother’s side is Croatian, and nobody loves and appreciates food the way mediterraneans do. My father’s side were farmers, and my Nanna is an (unofficial) C.W.A. genius who could beat anyone in a cook off.

In particular, my Mum has big a been part of my obsession for great food.  Mum has supported every cooking movement I have made – cleaned kitchens up after me, bought me expensive produce I can’t afford myself (!!), chopped things for me, and even transformed our family backyard into an edible garden, growing everything from orchard fruit to peanuts to a mini corn plantation!  With a Mum like this, there is really is no excuse for me not to cook healthy food, and ensure my family are well fed at home – especially with so much home grown food ready for all my cooking adventures.

Today’s dish is inspired by my Mum and all her beautiful Croatian tomato based dishes I have grown up loving. This meal is ‘clean’. There is nothing processed or nothing to be scared of in here. It’s just super flavoursome.

Shakshuka is perfect for breakfast/lunch/brunch. This recipe serves two people comfortably, but if you’re really hungry just slip in an extra egg each. There is something so warming and satisfying about baked eggs. It’s best eaten piping hot, with the egg yolks running into the rich tomato goodness.  So easy to share and enjoy.
 

For the full post and recipe check The Design Files post here!

Recipe/Food Prep: Kate Bradley/Kenkō Kitchen
Styling: Lucy Feagins/The Design Files
Photography: Eve Wilson

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So it is that time of the week again and my second Tasty Tuesday edition has just gone live! I am still so mind boggled by the support I have had so far and can't thank everyone enough - especially the TDF team. It has been a real shock how many people have liked and subscribed since I begun this project. All I have ever really wanted is for those around me to be healthy and happy (and well fed) and everyones love and comments have really made me feel closer to achieving this. I never started this website for popularity, or for likes, but merely begun it to share my food with more people, and provide healthy alternatives that are easy to make and create. 
 
This week you can catch my favourite breakfast staple porridge done three ways, and to make it even easier these are all make it the night before versions so there is no excuses for not eating your breakfast!!!!
  

For the full post and the recipes - check it out on the TDF website here! 
 
Hope you guys enjoy!
 

Recipe/Food Prep: Kate Bradley/Kenkō Kitchen
 Styling: Lucy Feagins/The Design Files
 Photography: Eve Wilson

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Food Styling - Lucy Feagins/The Design Files, Photography - Eve Wilson