Monday, June 28, 2010


2 chopped up organic kiwis

2 organic bananas

1 organic pear

25oml organic Yoghurt

Place the yoghurt into blender, chop fruits and add them in next. Mix for 40 seconds, then smooth for 20 seconds. ENJOY

Palm Oil the most expensive oil

Palm oil is the derivative of the palm tree, grown in the tropical forests of Indonesia, Malaysia and Papua New Guinea (PNG). This product is used as a 'cheap' fat in the manufacturer of 1000's of products, and is contained in around 40% of products on supermarket shelves.

The problem with palm oil is not so much the quality of oil, or its processes in the body, but the severe damage that is occurring due to its production.

In South East Asia alone, every hour the equivalent of 300 football fields of pristine forests are decimated to produce this oil, this equates to the death of an average 50 orangutans a week and the death of countless tigers in addition to the destruction of our forest's, and local industry. 90% of their habitat has already been destroyed.

All hope is not lost though, we are refusing to stock, sell, eat, taste, wash with any products that contain palm oil and you can do the same…

Three things that you can do right now to foster positive change in our bodies and the world

Check out this documentary

Sign this petition to ensure that FSANZ establish standards that require the mandatory labeling of all foods containing Palm oil. By doing this you can make educated purchases and vote with your dollars. This great initiative is being driven by Zoo's Victoria. Sign it here

Check your labels, if the type of fat used is not specified contact the manufacturer and find out.

ORGANIC EMPIRE, organic home delivery melbourne, local organic foods

Monday, June 21, 2010

Kale chips

2 bunches of organic kale, flat or curly

Extra Virgin Olive oils

1 tsp chili powder (use less if you don't want the chips to be spicy)

1 tsp garlic powder

1 tsp onion powder

1/2 tsp cumin

salt and pepper

Lay each piece of kale out on a large cutting board and completely cut out the stem, even up to the tiny, skinny part. Chop the kale into very large pieces, larger than you would for salad or for cooking as they will drastically shrink in the dehydrator. Wash the kale a dry it in a salad spinner or lay out on kitchen towels until completely dry. Spread the kale onto a large baking sheet and spray it well with the olive oil spray. You can also just drizzle the oil and massage it around but you only want a tiny amount to prevent the chips from being too oily. Combine all of the spices into a small dish and then generously massage it into the oiled kale. Season with salt and pepper. Place the kale onto the trays of the dehydrator in a single layer and dehydrate for 4 to 6 hours. The chips should stay crispy for 3 to 4 days if stored in a brown paper bag.

ORGANIC EMPIRE, organic home delivery melbourne, local organic foods

Sautéed Kale

1 bunch organic Kale, coarsely chopped

3 tbs extra virgin olive oil

2 cloves organic garlic finely chopped

½ cup of vegetable stock

Salt and pepper to taste

2 tbs balsamic vinegar

Heat olive oil in a large saucepan over medium-high heat. Add the garlic and cook until soft, but not colored. Raise heat to high, add the stock and kale and toss to combine. Cover and cook for 5 minutes. Remove cover and continue to cook, stirring until all the liquid has evaporated. Season with salt and pepper to taste and add vinegar.

ORGANIC EMPIRE, organic home delivery melbourne, local organic foods

Monday, June 14, 2010

Organic Vegetable Stock

The amazing thing about stock is that it is soo very versatile, you can freeze it, cook it, drink it, eat it and its so easy to make. Its also a great way to use up those organic vegies that you don't want to go to waste, but haven't had the time to use.

2 large organic brown onions, halved, coarsely chopped

2 organic carrots, peeled, coarsely chopped

4 organic celery sticks, coarsely chopped

3L (12 cups) cold water

6 fresh organic parsley stalks

10 whole organic black peppercorns

3 dried organic bay leaves

  1. Place all the vegetables in a pot, cover with water. Cook for 5 minutes.

  2. Add the, parsley, peppercorns and bay leaves and bring to the boil. Use a fine-slotted spoon or fine metal sieve to remove any scum that rises to the surface. Reduce heat to medium-low and simmer, uncovered, for 2 hours, skimming the surface every 30 minutes. Remove from heat. Set aside for 30 minutes to cool slightly.

  3. Place a fine sieve over a large heatproof bowl. Carefully strain stock through the sieve. Discard contents of sieve. Cool to room temperature.

  4. Cover the stock with plastic wrap or place in an airtight container and store in the fridge. Use stock as required.


  • To freeze: Transfer to a freezer-proof container. Label, date and freeze for up to 3 months. Place in the fridge overnight to thaw.

Monday, June 7, 2010

Vegetarian Sheppards Pie

1 tbsp extra virgin olive oil
1 medium organic onion, chopped
1 stick organic celery, finely chopped
1 large organic carrot, finely chopped
1 tsporganic curry powder
500g jar organic tomato pasta sauce
2 x 415g can organic brown lentils
1 cup frozen peas
1kg organic potatoes, peeled & evenly chopped
1 tbsp butter
½ cup organic soy milk
1 cup grated cheese

Heat oil in a medium pot and sauté onion, celery and carrot until soft.
Add curry powder and sauté for 1 minute.
Add pasta sauce, lentils and peas and bring to boil. Reduce heat and simmer for 5 minutes.
Place potatoes in a large saucepan and cover with hot water. Bring to boil, then reduce heat and simmer until tender.
Drain potatoes and add margarine and soy milk. Mash until smooth.
Spoon lentil mixture into one large oven proof dish or 6 x 1 cup small oven proof dishes. Top with mashed potato, sprinkle with cheese
Bake in a moderate oven, 180oC, for 40 minutes. Serve with a large green salad

Whats in Season- JUNE

bok choy ( chinese greens)