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Recipe: honey oat crunch bar

A nostalgic, sweet, yet wholesome bar that’s the perfect in-between of a muesli bar and honey joy. It’s nut free and can be easily adapted to be vegan!



2 cups Oats

2 cups Corn Flakes

2 cups Brown Rice Puffs

1 cup Dried Apricots, roughly chopped

1 cup Shredded Coconut

½ cup Sunflower Kernels

½ cup Pepitas

¼ cup Sesame Seeds

1 cup Rice Malt Syrup

½ cup Honey (vegan option: substitute with 1/2 extra rice malt)

80g Unsalted Butter (vegan option: substitute with 80g Coconut Oil)



  1. Combine all dry ingredients into a large bowl
  2. Put rice malt, honey and butter into saucepan and boil until frothy and golden brown
  3. Pour hot mixture over dry ingredients and stir quickly to combine
  4. Press into prepared lamington or slice tin
  5. Refrigerate to set and then cut into slices

Recipe: honeyed iced green tea with peaches, lemon and mint

Perfect for sipping on a hot summers day, this iced green tea with fresh peaches, lemon and mint is the perfect balance of citrus and sweetness. The beauty of this recipe lies in the quality of the ingredients used. For the base of our iced tea, we’ve used Love Tea’s loose green tea from the Hunon province in China – abundant in antioxidants, it has a bold and balanced green tea flavour, with subtle hints of smokiness reminiscent of the pan firing process it undergoes in production. And green Gables Pure honey, with its floral notes and mellow sweetness, works beautifully here (not to overpower the peaches!).



3 cups / 750ml Filtered Water or Hepburn Springs Spring Water

4 heaped teaspoons / 8g Love Tea Organic Loose Green Tea

1 1/2 tablespoons Green Gables Pure Honey

1-2 Organic Yellow Peaches, cut into wedges

1 Organic Lemon, 1 half juiced and the remainder sliced or cut into wedges

2-3 sprigs Organic Mint



  1. To brew the tea, place the tea and honey into a teapot or infuser and three cups (750ml) filtered water at 70ºc–80ºc. Allow to infuse for 4 minutes before straining and chill thoroughly (we find it’s best made the night before).
  2. To the chilled tea, add the juice of 1/2 a lemon, lemon wedges/slices, fresh peaches and sprigs of mint.
  3. If time permits, place in the fridge for another 1-3 hours, allowing the peaches to properly infuse the tea. Serve with ice.

Our Okinawan taco rice with Meru Miso

An iconic fusion dish that hails from Okinawa, Japan — this dish has innumerable variations and is easy to adjust according to your tastes (cheese/no cheese, chilli/no chilli, extra ginger, crisp lettuce or kale). The miso in this recipe gives such a beautiful, umami richness that’s lovely against the kick of ginger and chilli. It’s so simple and so, so satisfying.






Marinated beef

500g minced beef

1 1/12 tablespoon Meru Miso Sweet Red Miso

1 knob fresh grated ginger

2 teaspoons light soy sauce

2 teaspoons mirin

1 teaspoon sweet paprika

1 teaspoon ground cumin

Plus a few tablespoons of stock or water, to encourage a beautiful sauce for your rice to soak up!



2 cups koshihikari (or short grain white) rice


Toppings you could include 

Greens – crisp lettuce (either cos or iceberg) or black kale, finely shredded

Very ripe tomatoes, quartered

1 Avocado, sliced or cubed

Cheddar cheese, grated coarsely (ours is a lighter version so it’s not seen here, but it’s found in most recipes for Okinawan taco rice, and for good reason)

Chilli flakes, cayenne pepper or Sriracha



Start by cooking your rice, a method for which we’ve posted here. Once cooked, set aside for 10 to 20 minutes, which steams the rice and leaves it beautifully sticky! 


Add minced beef to a heavy based fry pan, using a little rice bran oil if needed, on a medium high heat and allow to fry for a few minutes before adding remaining ingredients (ginger, soy, mirin, cumin powder and sweet paprika). Cook through, adding the miso last and heating through for a minute, allowing it to lightly caramelise in the pan. If it’s too dry, add a few tablespoons of stock or water to create a rich sauce for the rice to soak up. 


Then simply serve rice, spoon over a little sauce from the pan and then add your mince and extra toppings as you like.

Fermented cashew cream cheese pasta, with other bits and pieces

To make the simplest, most satisfyingly quick and delicious pasta dish, add Kehoe’s Kitchen Pesto Cashew Cream Cheese (a big dollop per serving) to a drained pot of fresh spaghetti (of which Organic Indulgence do a particularly lovely version), season and garnish with dried chilli, fennel fronds, herbs and Parmesan cheese (of course, for a dairy-free dish you’d simply omit this).

If you have an extra five minutes, you might also get your hands on some dried tomatoes (Ceres Dried Tomatoes, for example), throw in a pan with a finely sliced garlic clove and dried chilli flakes before adding a little hot water (just enough to cover the bottom of the pan), cooking on a medium to low heat and allowing the tomatoes to plump up. When the liquid has reduced (and definitely before the pan is dry), add a little olive oil, tossing the tomatoes so that they soak up the oil and pile atop each dish. These add a sweetness that is so beautiful alongside the creamy cashew cheese.

Koshihikari (short grain white) rice, cooked in the Japanese tradition

For this recipe we recommend Randall’s Koshihikari Rice, an Australian grown short-grain sticky rice that has an incredible texture and flavour that lends beautifully to Japanese cooking.

This recipe is scalable depending on how many servings you need to make, and produces a rice that is fragrant and sticky, yet firm. Using the correct ratio of water to grain is paramount to producing the right flavour and texture. Don’t be discouraged by the various stages, which may seem unwarranted for something as simple as cooking rice. We assure you that it really is very simple and comes naturally after you’ve made it once or twice. And anyway, the fuss is totally worth it.



Randall’s Koshihikari Rice, or another Australian grown short grain white rice

Filtered Water


Ration of Water to Rice

If measured by weight (g) — 1.3 times weight of rice

If measured by volume (ml) — 1.1 times volume of rice



Measure out rice into an appropriate sized saucepan and rinse it in cold water, repeating until the water is clear. This is best achieved by filling saucepan with water, then gently swishing the water around with your hand, polishing the grains with your fingertips, then draining and repeating (about 3 repeats). Time permitting, let the rice drain in a fine sieve for 30 minutes. 


Soak the rice in water, measured according to the above guide, for a minimum 20 to 30 minutes — or soak overnight. 


With the lid on, turn your burner to the highest possible heat setting until the pot reaches boiling point and you notice steam trying to escape, at which point, turn the burner down to the lowest heat setting and cook for exactly 5 minutes.


Set the pot aside for 10 to 20 minutes, allowing the rice to steam a little further and become firm. It’s important that throughout cooking and steaming process that the lid is never lifted from the pot, as this steam helps to cook the grains perfectly, slightly sticky in texture.


Thank you to Chika (who hails from Tokyo) for teaching us this most-satisfying staple recipe. She lovingly describes foods that go well together as being friends (“Miso and rice are best friends!”) and we really resonate with that.

A very versatile miso marinade with Meru Miso

This one’s handy – a marinade that can be added to roasted vegetables of any kind (works particularly well with hearty vegetables such as pumpkin, sweet potato or carrots), a fry-up of greens or, with a little added brown rice vinegar makes a great vinaigrette for warm or cold salads.



Around a third of a cup of marinade. Depending on what you’re after, this can be spread a long way for a subtler flavour, or for a fuller, umami-rich flavour, use a little more liberally!



2 heaped tablespoons Meru Miso Paste – any of the 3 varieties will work

1 tablespoon Carwari’s Toasted Sesame Oil

1 tablespoon Mirin (a Japanese sweet cooking wine)

Optional: a chunk of butter, for added richness.



Simply mix together your ingredients to form a loose paste.

As a marinade for roasted vegetables, coat vegetables in miso mixture and roast at 180°C and roast as usual (depending on what you’re roasting). Check halfway through and adjust the heat if necessary – the miso can burn easily, which, depending on your tastes, can be delicious, but can be avoided by roasting at a lower heat for a longer time.

As a marinade for a fry-up of greens (at this time of year think green beans, zucchini, swiss chard, english spinach), simply add the miso mixture to the pan towards the end of cooking, just to heat it through (if you add the mixture any sooner you’ll no doubt find it sticking to the pan and burning).

For good measure, you could add the following – 

Gimme Roasted Seaweed Sheets

Nutritionist Choice Wakame Flakes

Spiral Organics Furikake


Summer sipping ~ Calmer Sutra Tea’s iced chai recipe

We are appreciators of small artisan food makers and producers – those who bring to their work a passion and knowledge that, certainly in this case, you can taste. Calmer Sutra Tea, the creators of the first wet chai, are the embodiment of this.


Handcrafted in small batches in Melbourne using the highest quality organic tea and whole spices, Calmer Sutra Tea have garnered a loyal following since beginning their journey in 2002.


So why a wet chai, you ask? Well, for founder Caitlin West, a masala chai is not complete without the inclusion of freshly grated ginger root, and using a fresh spice means moisture. Moisture makes the blend less stable and more perishable. Enter honey. Pure honey is one of nature’s most powerful natural preservatives and just happens to compliment black tea and masala spices beautifully. The honey also helps to lock in the flavour and abundant beneficial properties of the spices. Problem solved.


Calmer Sutra Tea’s original Calmer Chai is an authentic blend of smooth black tea leaves, aromatic Indian spices (including cinnamon quills, cardamom pods and star anise flowers), pure Victorian honey and fresh ginger root. Their Vegan Chai, which is also fructose free, is made with organic rice malt syrup and there’s also tea and caffeine free version with a dandelion and chicory root base, sweetly named Dandi Chai.


Throughout the years, Calmer Sutra Tea’s journey has been rich and eventful with each year bringing new opportunities and projects, including additions to their range such as their Super Spiced Cacao – a superbly spiced and satisfying blend organic and fair trade raw cacao, maca powder, chilli, cardamom, fresh ginger, tangerine zest, rice malt syrup and coconut sugar. This lifelong passionate journey continues to bring peace and calm to the daily ritual of many sippers Australia wide.


Calmer Sutra’s Iced Chai, by founder Caitlin West

With warmer weather seeping slowly into our days, we find ourselves mixing it up and opting for chilled drinks over hot options. Chai is no exception here.


The ritual of warming your hands around a hot cuppa and cosying up on the couch can be replaced with sweet cool sipping on an iced chai in your deck chair. Ok, here’s what you need –



1 teaspoon fresh Calmer Sutra Chai (Calmer, Vegan or Dandi blends)

1 teaspoon honey (or sweetener of choice)

Soy milk (or milk of choice)

Ice cream


Chai sprinkles



Place 1 heaped tablespoon of fresh chai and 1 teaspoon of honey (or your choice of sweetener) into a jug and cover with 80ml of freshly boiled water and steep for 2 minutes


Top jug with 220ml of cold soy milk (or milk of choice)


Prepare a tall glass with lots of ice and a scoop of ice cream*


Strain chai into the glass and dust with chai sprinkles


*optional but you’d be a fool not to!

The Fermentary

The Fermentary ~ makers of slow and natural ferments

Of their extraordinary Kimchi, Sharon Flynn, The Fermentary’s passionate founder, says “Guts are taken care of no doubt, but I just get happy heart and mouth”. That ferments are to be enjoyed and eaten regularly if they are to be medicinal is a message we really resonate with, and welcome.

Sharon’s fermenting knowledge and skills have been cultivated through years of fermenting stuff, as well as time spent immersed in cultures where the tradition of fermenting foods is commonplace: taught, shared and treasured through time – including Denmark (fermented fish and krauts), Japan (miso, nattō and sake lees), Chicago (pickles, mustard and horseradish) and Seattle, where she was a part of a Community Shared Agriculture farm that ran workshops on preserving their harvests.

Based in Daylesford, The Fermentary are committed to fermenting as they do, and have for many years, for themselves – hand cut, mixed and vatted – then fermented naturally and slowly with no intervention (no added cultures or carbonating) and no shortcuts. Natural fermentation, also known as wild fermentation, is achieved without the use of starter cultures, focusing instead on creating conditions where the naturally occurring organisms already present in these natural ingredients can thrive. This results in ferments with greater diversity of bacteria, yeasts and enzymes, which will differ depending on the ingredients used and the conditions under which they have been fermented. It’s simple but brilliant stuff. The antithesis to homogenisation!

Beautiful ingredients play a big part in all of this, too, including locally sourced produce that’s fresh as fresh and full of life, slow fermented fish sauce, authentic Korean chilli – everything chosen with a good deal of consideration for flavour, life potential and supporting a healthy food system.

For those who would prefer to make their own, in the Books section of our online store we sell Sharon Flynn’s Ferment for Good: Ancient Foods for the Modern Gut. This book is, like their ferments, full of life (excuse the simile, but it’s so fitting)! Sharon’s writing is both instructional and personal, as though she’s right there in the kitchen with you, sharing these ancient techniques that have been taught and shared through time.

Under the Fermented Vegetables section of our online store, you can find the following Fermentary krauts and kimchi –

Traditional Kimchi and Vegan Kimchi

There’s a well-earned cult following for this Kimchi, and of all their ferments, this one gets first mention because it’s truly a revelation for your mouth, and with all that fermented garlic and ginger, has serious immune-boosting, gut-loving qualities. The fish sauce used is barrel-fermented 12 months and made from just anchovies and salt, and there’s authentic Korean chilli, or gochugaru, which gives this kimchi its long, gentle heat and smoky flavour. Its vegan version leaves out the fish sauce and has a little less garlic and salt.

Traditional Sauerkraut

The flavour of this ferment – a combination of cabbage, celtic sea salt and caraway seeds – changes depending on the time it’s been fermented. The same goes for the bacterial content, vitamin C count and all the rest. It’s incredible how the flavour can be so satisfyingly complex with just these few ingredients – such is the magic of fermentation and using locally sourced, beautiful ingredients! It’s crunchy, sour and salty-sweet and pairs beautifully with buttery, creamy and oil-rich foods such as avocado, eggs, crackers and cheese, among many others!


The Fermentary’s Red Fennel Kraut is the product of Sharon’s year spent in Denmark – a ferment of just red cabbage, fennel seeds and salt. Stacked beside a herby potato salad or buttery mash, or atop German-style rye bread with a thick layer of soft silky cheese, this kraut softly and sweetly cuts through all things creamy (and helps to digest them)!

Smoky Jalapeño Sauerkraut

Made with a mix of chipotle and fresh jalapeño, this warm, deep, sour and smoky kraut is a really great addition to summer meals – stacked onto La Tortilleria’s authentic stoneground corn tortillas, Mexican beans, avocado, coriander and a spoonful of sour cream! Wow, was that good.

Zeally Bay Bakery artisan sourdoughs and cereals

Zeally Bay Sourdough is a family owned artisan bakery based in Torquay, Victoria. Established in 2007, it was the first bakery in Victoria to become fully certified organic. Zeally Bay are committed to sourcing certified organic ingredients for their breads, granola and cereals – including olive oil, dried fruit, rolled golden linseed and nuts – sourcing direct from Victorian farmers wherever possible. Co-founders John and Jan Farnan have over thirty years of experience in baking with sourdough leaven, and the bakery is still using the original leaven they started in their kitchen well before sourdough was available commercially.


Made slowly using organic flours, filtered water, sourdough leaven and natural sea salt, Zeally Bay breads have a complex aroma and a chewy, satisfying texture. The full fermentation of their breads acts as a form of pre-digestion, producing loaves full of nutrients and minerals, with probiotic benefits that make them more gut friendly and lower GI than other breads.


We receive most Zeally Bay Bakery loaves fresh daily*, and they’ll arrive with your order unsliced.


Stoneground Wholegrain Sourdough

Zeally Bay’s Stoneground Whole Wheat & Rye Sourdough is a robust flavoured bread, with a beautiful moist crumb. The crust on this loaf is especially delicious.

Light Wholemeal Sourdough

This Light Wholemeal Sourdough is beautifully balanced, using a mix of whole wheat and white flours, with the wholemeal adding an earthy, bran flavour and fibre to the loaf.


Southern Casalinga Sourdough

A blend of stoneground sifted and fine-ground white flours, a little natural sea salt, filtered water and their original sourdough culture, this loaf has a beautiful light crust and chewy texture. Dipped into a dish of good quality olive oil – it’s a revelation.


Seed & Sprout Sourdough

For this loaf, Zeally Bay’s bakers sprout organic wheat seeds, which are sweet and moist. The organic linseed, which is sourced directly from the farmer, is lightly rolled to crack it open, enhancing its digestibility. Roasted sunflower seeds, buckwheat kernels and wholemeal complete the flavour of this beautifully nourishing loaf. Coated in linseed and sesame seeds, it’s an excellent breakfast bread, toasts well and is great for sandwiches.


Spelt, Buckwheat & Polenta Sourdough

A recent winner at the Australian Food Awards, this loaf embodies Zeally Bay Bakery’s approach to real bread – where carefully selected single origin ingredients shine and the fertile ground in which they’re grown in is reflected in flavour. It’s an earthy combination of freshly milled spelt flour from Powlett Hill Farm in Campbelltown, Victoria, with organic buckwheat flour and polenta. It’s a rustic style bread with nutty flavours and a malt finish.



It takes years of fermentation experience and skill to create a light open rustic ciabatta such as this gorgeous loaf from Zeally Bay without resorting to the use of baker’s yeast. Virgin olive oil and the slow leavening process produce a more flavoursome ciabatta and the low, flat profile of this bread allows for quick reheating to serve warm at the table. It’s best sliced horizontally and filled, for beautiful continental style sandwiches.

Hightop White Sourdough

Zeally Bay’s Hightop Sourdough is a really versatile loaf that lends well to toasting and sandwich-suitable, accounted for by its soft and moist interior and light, tasty crust.


Gluten Free Millet & Seed Loaf

This loaf is free from dairy, baker’s yeast, potato starch, xanthan & guar gums, preservatives, sugar and egg. It is made from 100% non-gluten ingredients and is made separately to other breads. However, it may contain traces of gluten and is not suitable for people with medical hyper-sensitivity to gluten.


Fruit Sourdough

This fruit laden, tin-formed sourdough is made with premium certified organic dried fruits and pulped oranges. It’s beautiful toasted and great with soft cheeses and preserves.


Olive & Rosemary Sourdough

This loaf is a folded, open-form rustic loaf with a unique combination of flavours, packed with plump kalamata olives sourced from Mt Zero in the Grampians.


This classic spiced granola has been toasted to perfection, balanced in flavour so that it can accompany pretty much any fruit you desire and is made with organic rolled oats, whole almonds, gold linseed, sunflower seeds, coconut and orange rind. Its flavour kind of reminds us of Christmas!


Zeally Bay’s Muesli with buckwheat and linseed is made with beautifully creamy oats, sultanas, currants, apricots and whole almonds. There’s no spice in this muesli, allowing the quality of its ingredients to truly shine!


*some loaves are delivered less frequently.

Kehoe’s Kitchen ~ very good fermenters

Kehoe’s Kitchen make beautiful ferments with incredible integrity.


With a commitment to using only the highest quality ingredients and supporting our local organic and bio-dynamic farming community, all produce sourced for Kehoe’s Kitchen ferments are Australian organic or bio-dynamic.


They are, remarkably, the first to produce Australian certified organic ferments.


Each batch of their wild fermented krauts, kimchi and cashew cheeses are populated by the plentiful bacteria naturally present on their ingredients, resulting in ferments with a greater number and more diverse strains of bacteria than if they were to rely on starter cultures.


Of their range, we stock their fermented vegetables — including the gold-medal-winning Traditional Sauerkraut, Kale & Carrot Sauerkraut and a beautiful White Kimchi — plus a range of naturally fermented cashew cheeses and pickles. We also stock their Beetroot & Ginger Sauerkraut Juice — a deep purple, zingy probiotic-rich liquid that’s a great pick-me-up.


The Kehoe’s Kitchen vegetable ferments are fully fermented before being jarred, ensuring more digestive enzymes, higher probiotic content, no fizz in the jar and a beautiful mature traditional acidic sauerkraut or kimchi flavour.


Their cashew cheeses are wonderfully creamy, with a sourness that’s telling of their natural fermentation. They’re beautiful as a dip, slathered onto toast or added thickly to a falafel wrap. They’re a revelation when added to freshly boiled and seasoned pasta, along with a few bits and pieces (parmesan, herbs, sundried tomatoes, dried flaked chilli), which we tried and tested (and adored), as you can see below.


Newly added to the Kehoe’s Kitchen range, the Mustard Cauliflower Pickle, Whole Chili Pickles and Pickled Kimchi Cucumbers are, like the rest of their range, flavour-packed and healthful. When you try these for the first time you get the sense that family members, friends, anyone who has tried them – have urged them to produce them for sale. Again, their integrity is owed to the masterful craftsmanship of their makers and the quality of the ingredients used. They’re of great use to the cook who has very little time on their hands, adding instant flavour to any simple dish (for example a bowl of rice, lentils or chickpeas, seasoned, with herbs and any one of these pickles makes for a quick, delicious meal).


Kehoe’s Kitchen foods are grain free, gluten free, dairy free, soy and sugar free, and thus are suitable for those on Paleo, GAPS, Body Ecology, RAW, wholefood and many other healing diets.


Simple Pasta with Pesto Cream Cheese

To make the simplest, most satisfyingly quick and delicious pasta dish, add Kehoe’s Kitchen Pesto Cashew Cream Cheese (a big dollop per serving) to a drained pot of fresh spaghetti (of which Organic Indulgence do a particularly lovely version), season and garnish with dried chilli, fennel fronds, herbs and Parmesan cheese (of course, for a dairy-free dish you’d simply omit this).

If you have an extra five minutes, you might also get your hands on some dried tomatoes (Ceres Dried Tomatoes, for example), throw in a pan with a finely sliced garlic clove and dried chilli flakes before adding a little hot water (just enough to cover the bottom of the pan), cooking on a medium to low heat and allowing the tomatoes to plump up. When the liquid has reduced (and definitely before the pan is dry), add a little olive oil, tossing the tomatoes so that they soak up the oil and pile atop each dish. These add a sweetness that is so beautiful alongside the creamy cashew cheese.