Slow-cooked Chicken Casserole

It’s a great time to use your slow cooker or crock pot. Here is an easy, tasty & healthy slow-cooker recipe. I’ve made this 2 weeks in a row, I just improvised with the vegies & flavours so they were different enough!

Serves 5-6


1.5 kg chicken pieces

2 carrots, sliced

2 onions, sliced

2 stalks celery, sliced

salt & pepper to taste

1/2 cup chicken broth or white wine

3/4 teaspoon basil or oregano


Place half the carrots, onion and celery in the bottom of the slow cooker. Add the chicken, salt, pepper, liquid and remaining vegetables. Sprinkle with herbs. Cover and cook on (Auto) for 6-7 hours.


Warming Herbal Tea

Does winter chill you to the bone? Warm yourself with ginger and cinnamon,
or make a Chai (instructions in packet available at Freedom Chinese Medicine)

Ginger and cinnamon are very warming. They can be added (in small portions) to slow cooked stews, soups and broths.  According to Chinese medicine, fresh ginger brings the body’s heat to the
skin’s surface. It invigorates the immune system and helps us feel protected from the winter’s chill. Dried ginger produces a much stronger, more intense
heat. Cinnamon warms from within, and is especially helpful for people who suffer from pain in the lower back and cold arms and legs during winter.

Winter Warming Tea packets & recipe available in store at Freedom Chinese Medicine for $11.50.

Contact us on 9486 5966 if you’d like us to put some aside for you.

Sugar Free Rhubarb & Apple Pie

apple pie

By: Bark Time


For the pastry:
1 1/3 cup/200g/7oz All purpose flour
200g/7oz unsalted butter, cubed
5 tbsp/ Natvia
1 ea Egg yolk
1/2 tsp baking powder
3 drops Vanilla essence
For the filling:
350g/ Rhubarb
350g Apples
1 tbsp/14g/0.5oz Natvia
1 tsp Cinnamon
Few handfuls of desiccated coconut


1. Sift the flour Into a large mixing bowl add the Natvia sweetener and combine, add the baking powder and vanilla essence and finally add the cubed butter. Bring all the ingredients together and add the egg yolk. Once you have a smooth and even pastry for our base split it into two halves and place in the fridge to settle.
2. Preheat the oven to 160C.
3. Wash and peel the rhubarb and apples, then trim the rhubarb and core/deseed the apples. Once cleaned up then chop them all up into small cubes.
4. Place them in a saucepan, add Natvia sweetener and cinnamon and gently cook until the fruit becomes soft, stir gently as you don’t want to turn the fruit into a mush.
5. Remove from the heat and put aside.
6. Prepare a small cake frame (around 12” X 12”) by lining with baking paper. Retrieve one half of your pastry from the fridge. Fill the bottom of your baking trey with a thin layer of the pastry either by rolling it out (if you are adept with a rolling pin) or just by patching piece by piece with your fingers (if you are not) – your pastry should be very easy to work with so this isn’t difficult.
7. Next cover your pastry with a thin layer of desiccated coconut then on top of your coconut layer spoon some of the stewed fruit filling; then again cover with a thin layer of desiccated coconut.
8. Take the second half of your pastry from the fridge so it is as chilled as it can be and using the “big eyes” on your grater grate all over the top.
9. Pop it into the oven and allow to cook for 30-35 minutes or until a nice golden colour.
10. Remove from the oven and allow to cool.
11. Sprinkle with Natvia sweetener to give it a nice dusted finishing look. Enjoy!

Spice Roasted Cauliflower With Quinoa

The dish makes a great side for roasted chicken or fish simply seared with lemon and garlic. Or, bring leftovers to work for a healthy lunch.

The recipe is endlessly adaptable. You can sub in 2 Tbsp. lemon juice for the preserved lemon, and also play around with other herbs and spices like mint, coriander and cinnamon.


1 head cauliflower, separated into small florets
2 Tbsp. olive oil
1 Tbsp. za’atar
1 tsp. cumin
¼ tsp. red pepper flakes or 1 tsp. Aleppo pepper flakes
2 cloves garlic with skins on
Salt and freshly ground pepper
1 cup quinoa, rinsed and drained
1 2/3 cup water
3 Tbsp. finely chopped preserved lemon rind (flesh removed before chopping rind)
3 Tbsp. golden raisins
3 Tbsp. toasted, chopped hazelnuts, pine nuts or sliced almonds
handful cilantro leaves, chopped
Optional: drizzle of plain yogurt and/or pomegranate molasses


Preheat oven to 425 F. Line a baking sheet with parchment paper. In a bowl, combine cauliflower, olive oil, spices, and a good dusting of salt and pepper.

Spread on baking sheet and add garlic cloves. Bake for 35-40 minutes, stirring every 15 minutes to get the cauliflower evenly browned.

Meanwhile, bring water to a boil in saucepan, then reduce heat and add quinoa. Cover and simmer 15 minutes until liquid is evaporated.

Remove cauliflower from oven. Remove garlic cloves and let cool. Once cooled, squeeze garlic from skins and mince or mash with a fork.

In a large bowl, fold together cauliflower, garlic, quinoa, preserved lemon and pine nuts. Garnish with cilantro, and perhaps some yogurt and pomegranate molasses. Tastes great served warm or room temperature. Serves 6-8 as a side dish.

Harira – Morroccan chickpea and lentil soup


Harira is served during Ramadan as the first dish at the ‘breaking of the fast’ when the sun goes down. It is found on Morroccan menus all through the year, a perennial favourite that is varied from one household to another. It is hearty and delicious and seems to fulfil every need we have from food.

Here is a simple version.


  • 2 onions, diced
  • 2 celery sticks, diced
  • 1 carrot, diced
  • 500gm of chicken thigh, diced (optional) and seasoned
  • 1 pinch of saffron thread, soaked in warm water
  • 1 can of chickpeas
  • ¼ cup French lentils
  • 2 cans of whole peeled tomatoes
  • 1/2 tsp cinnamon
  • 1/2 tsp turmeric
  • 1 tsp cumin
  • 2cm knob of ginger, grated
  • 2 cloves of garlic, minced
  • 1 litre of stock (veg or chicken)
  • 2 tbsp lemon juice
  • 1 handful of coriander, chopped


  1. In the soup pot, brown the chicken lightly and remove
  2. Sweat the onions and then add vegetables.
  3. Add spices including saffron
  4. Add stock, tomatoes, French lentils and chickpeas. Bring to the boil and simmer for 20 minutes
  5. Add chicken and simmer for a further 10 minutes
  6. Add lemon juice
  7. Serve in bowls with coriander on top

Recipe by:

Dr Christine Lee

Acupuncturist & Chinese Herbalist

Dr Christine Lee has been practising as an acupuncturist and a Chinese herbalist since 2008. She graduated RMIT with a double degree in Applied Science (Chinese Medicine and Human Biology) and has completed further studies and a hospital internship in Nanjing, China.

Steamed whole fish – Chinese style

This recipe is incredibly simple. It involves no technique, but it can take a couple of tries to master the timing.

The only tricky part is finding a dish that fits your fish and also fits your steamer. The dish needs to be deep, as the steamed fish will release juices. If the fish is too big, cut it in half and it will fit into a round dish.

Great fresh and locally available fish to try are snapper and barramundi.


  • One whole fish 700-800gm (cleaned and gutted)
  • 4cm ginger – peeled and sliced into fine batons
  • 2 scallions spring onion – cut into fine batons
  • Coriander – small handful chopped
  • 2 tablespoons light soy sauce
  • 2 tablespoons peanut oil


  1. Using the back of a knife, check that all the scales have been removed. Cut off the dorsal and side fins (tail and head too, if desired). Make sure the fish has been completely gutted.
  2. Rinse the fish and pat dry with a paper towel
  3. Place the fish in your serving dish and steam for 8 minutes
  4. Uncover the fish and carefully remove from heat
  5. Pour off the fish broth to save**
  6. Cover the fish with garnishes (ginger, spring onion and coriander)
  7. Heat the oil in a pan till bubbling and pour over the fish
  8. Pour over with soy sauce
  9. Serve with a spoon to be shared at the table

**The fish broth is incredibly nutritious. We usually drink it at the table, but it can also be reserved for soups, stews etc…

Recipe by:

Dr Christine Lee

Acupuncturist & Chinese Herbalist

Dr Christine Lee has been practising as an acupuncturist and a Chinese herbalist since 2008. She graduated RMIT with a double degree in Applied Science (Chinese Medicine and Human Biology) and has completed further studies and a hospital internship in Nanjing, China.

Five Seed & Spelt Crackers


A recipe (originally from Donna Hay) that has stormed the internet. Too good not to pass on. These seeded crackers are wholesome, delicious and easier to make than going to the shops to buy someone else’s.


  • 1/2 cup sunflower kernels
  • 1/4 cup pepitas
  • 1/4 cup flaxseeds
  • 3 tbsp black chia seeds
  • 1/4 cup sesame seeds
  • 1 tsp salt flakes plus extra for sprinkling
  • 1/2 tsp finely chopped rosemary
  • 1 cup spelt flour
  • 1/2 cup water
  • 1/3 cup olive oil


  1. Preheat oven to 180 C.
  2. Put all the dry ingredients into a bowl and mix
  3. Add oil & water and mix into a dough
  4. Halve the dough and place one half between two sheets of baking paper
  5. Roll the dough into a sheet about 3mm thick. Make sure the flat dough is rolled into a shape that can bake in your baking dish
  6. Place onto baking dish and remove top layer of baking paper
  7. Lightly score the dough to make some snap lines when the crackers are cooked
  8. Sprinkle with some extra sea salt
  9. Repeat with second half of the dough
  10. Bake for 15 – 20 minutes until golden brown.

Now to decide what to have them with! Enjoy 🙂

Broccoli Pasta

Fresh broccoli is one of my favourite vegetables. This pasta recipe is so quick and easy and a great way to dress it up so even the kids will love it!


  • 2 to 3 heads of broccoli (cut the florets into bite-sized pieces)
  • 100g long spaghetti
  • 1 large white potato (cubed)
  • 2 to 3 cloves crushed garlic
  • Olive oil
  • Grana padano parmesan cheese (grated)
  • Salt and pepper


  1. In a small frypan heat approx 1/2 cup olive oil and sauté the crushed garlic
  2. Bring large pot of water to boil
  3. Add potato allow to come to boil again
  4. Add Broccoli and pasta bring to boil, cook until pasta is al dente
  5. Drain most of the water keepi
  6. ng about 3cm at the bottom of the pot
  7. Return the pot to a low flame and add the oil and sautéed garlic along with 1/4 cup or more of parmesan. If it appears a little dry add a little of the kept water.
  8. Add salt and pepper then serve ?

Recipe by: Mary Caia-Boustead

Italian style seafood salad

seafoood salad

Easy & Elegant

Preparation time: 15mins
Cooking time: 10mins
Serves 4

1 red capsicum
½ red chilli
1 zucchini
1 small red onion
1 large clove garlic
7 tablespoons extra-virgin olive oil
Salt & black pepper
225 g ready-prepared small squid
3 sun-dried tomatoes in oil
1 teaspoons lemon juice
225g peeled, cooked prawns
50g rocket
3 tablespoons shredded fresh basil


1. Deseed capsicum. Deseed and finely chop chilli. Trim zucchini. Peel onion. Peel and crush garlic. Cut capsicum, zucchini and onion into 2.5cm pieces and put in a bowl. Stir in 4 tablespoons olive oil. Season and toss well.

2. Heat a large pan or wok until very hot. Add capsicum, zucchini and onion mixture. Stir-fry for 5 minutes, or until softened. Remove and allow to cool.

3. Carefully cut the squid across into 1 cm thick slices. Drain tomatoes and cut into strips. Heat 2 tbsp olive oil in pan or wok. Add squid. Stir-fry for 2 minutes. Remove. Allow to cool. Put remaining olive oil and lemon juice in a bowl. Season and whisk well. Put cooled vegetables and squid in a large bowl.

Stir in the garlic, chilli, prawns, rocket and basil. Drizzle with oil and lemon dressing, season and toss to coat. Serve at once.

Per Serving: 1575kg, Protein 24g, Carbohydrate 5g, Fat 29g, Fibre 3g, Sodium 1.1g

Pumpkin, leek & spinach quiche

To Prep: 10 mins
To Cook: 45 mins

Ingredients: 11

Difficulty: Easy

Servings: 4



700g butternut pumpkin, peeled, cut into 2cm pieces

Olive Oil Spray

1 leek, pale section only, halved lengthways, washed, dried, thinly sliced crossways

2 garlic cloves, crushed

100g baby spinach leaves

4 eggs

2 egg whites

60ml (1/4 cup) skim milk

80g (1/3 cup) fresh low-fat ricotta

1/3 cup fresh basil leaves

Mixed salad leaves (optional), to serve



  1. Preheat oven to 200°C. Line a large baking tray with non-stick baking paper. Place the pumpkin on the lined tray and spray with olive oil spray. Season with pepper. Bake in oven for 25 minutes or until golden.
  2. Meanwhile, heat a large non-stick frying pan over medium heat. Spray lightly with olive oil spray to grease. Add the leek and cook, stirring occasionally, for 5 minutes or until soft. Add the garlic and cook, stirring, for 1 minute or until soft. Add the spinach and cook, stirring, for 3 minutes or until the spinach just wilts.
  1. Line a 26 x 16cm (base measurement) slab pan with non-stick baking paper. Spread the pumpkin and leek mixture evenly over the base of the pan.
  1. Whisk together the eggs, egg whites and milk in a jug. Pour egg mixture evenly over pumpkin and leek mixture. Sprinkle evenly with ricotta. Bake for 20 minutes or until puffed and golden. Sprinkle with the basil. Serve with mixed salad leaves, if desired.
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