28 May 2018


Succulent juicy five spiced seasoned fire pit flavoured pork belly with perfect crispy salty crackling served with Dijon mustard olive oil mayonnaise and microgreens.  Cooking over wood fire flames always brings out some sense of cave women in me I get all fired up and want to cook everything on my fire pit.  

Flame grilling 45 minutes / Resting time 10 minutes


1 kg belly pork skin on
1 tbsp five spice
(recipe below)
1 tbsp sea salt
1 handful microgreens

Dijon Mayonnaise 
1 egg yolk
1 tbsp Dijon mustard
1 tsp apple cider vinegar
200ml olive oil
1/4 tsp sea salt and pepper

Five Spiced Powder
1 tsp cinnamon powder
1 star anise crushed in to powder
1/4 tsp crushed fennel
1/4 tsp black pepper
1/4 tsp Szechuan
1/8 tsp ground cloves

Fire up your pit and stack it well, leave the logs to become white coals, this takes about an hour to an hour and a half, for successful crispy crackling every time bring the belly pork out of the fridge for a couple of hours before cooking then pat the skin completely dry with paper roll season the skin generously with the sea salt and for this recipe rub the belly pork all over with the five spice mix, that's it!  

Place the belly pork on your grill and turn every five minutes to ensure even cooking and not much wood fired char, move the pork to a slightly lower heat part of the grill half way through to slow the cooking down which will ensure a really juicy moist pork belly.  Once cooked leave to rest for ten minutes to relax, serve drizzled with your Dijon olive oil mayonnaise and a scattering of microgreens.

22 May 2018


Gorgeous prime rib of beef slowly cooked over hot coals giving this steak a lovely flame licked charred pit beef burnt end crust flavour.
One of my passions is swamps, wildlife and alligators!  I find theses reptiles fascinating, scary and beautiful, I love the Everglades and being out on a boat or kayak, there is nowhere else I feel the trueness of raw untamed nature.  I admit to having many adrenaline wobbles with the wild life encounters, snakes, spiders and alligators but that's why I love it.  I love my annual time living in Florida with our own little part of swamp, lake and wildlife.

Cooking time 1 hr

Set your fire pit up and leave it alone until the pit has hot white coles or logs around 1 hour, now your pit is ready to cook on, season your prime rib with sea salt and black pepper, place the prime rib on the grill, turn every five minutes, this will keep  the burnt end crust from over charring.  For rare beef this generally takes 55 minutes cooking time.

20 May 2018



Powerful super microgreens, loaded with up to 40% - 90% more vitamins, minerals and antioxidants than its full sized counterpart, these pack a major punch of nutrition in such a small portion, microgreens are so much more than a pretty garnish on your dish.  The reason microgreens are so nutrient dense is the high levels of sulphurphains and polyphenols, powerful important natural chemicals that are found in many foods, these are more consolidated in microgreens and contain powerful antioxidants that help prevent the build up of harmful free radicals, free radicals are highly reactive compounds that form in the body and can cause damage to cells and support chronic disease.

Polyphenols have been linked to reduced risk of heart disease, diabetes, obesity, prostate and gut related cancers, inflammation, Alzheimer's disease, bad LDL cholesterol and triglycerides, what a super hero of the vegetable world.

Microgreens grow all year round, are really easy to grow and are ready to eat from 7-14 days from sowing.  All vegetables are microgreens once they reach the two true leaves stage they are ready to snip and sprinkle on your dinner.  However never grown any vegetables from the deadly night shade family, tomatoes, potatoes, aubergine and rhubarb, as a rule if you can't eat the leaves of a plant then don't grow as a microgreen.

For a continuous supply of microgreens every 7 - 10 days sow a new batch, once you pass the first 7 days while you wait for your first microgreens to reach the two tree leaves stage you will then be able to eat week one's microgreens, followed by week two, then week three and so on just re sow each week for a continuous supply.  Some microgreens grow faster than others, radish and buckwheat grow really fast and most other microgreens take up to 7-10 days peas and sunflower seeds being one of the the longest to grow.  These slower growing microgreens give you more variety on


Vitamin C, folate, magnesium, phosphorous, potassium, high in flavonoids and beta carotene.
Organ and blood cleansing, lowers risks of heart disease, helps stimulate and improve overall liver function..

Vitamin A, enzyme Q10, calcium.
Supports the liver, helping cleanse, sulferapheme triggers your bodies natural protection against disease.

Vitamin K, C, B6, B1, B2, B3, iron, manganese, fibre, potassium, folate, copper, choline, phosphorus, magnesium, calcium, selenium, pantothenic acid.
Liver and organ detox, a perfect food, special cholesterol lowering benefits (steamed), sinigrin is converted into allyl-isothiocyonate (AITC) this compound has unique anti carcinogenic preventative properties to the bladder and colon.

Vitamin K, A, C, volatile oils, flavonoids, phenolic.
Heart and circulatory protective coumarins, effective antiseptic, linalcol, anti inflammatory, cholesterol lowering, lowers LDL bad cholesterol, antimicrobial properties, anti bacterial.

Vitamin C, B3, fibre, potassium, molybdenum, manganese, cooper, phosphorus, folate, calcium, pantothenic acid, magnesium, iron, flavonoids, phytonutrients, anethole. 
Protects the liver from toxic chemical injury, neutralises free radicals, activates liver enzymes that help the liver flush out toxins, essential oils prompt the secretion of gastric juices, helping to lower inflammation in your digestive tract and allows your body to adsorb nutrients more efficiently, strong antioxidants, reduce inflammations, anti carcogenic, anti microbial, supports immune system, helps reduce cholesterol levels, lowers blood pressure

Vitamin K, C, A, B2, B6, E, B1, B3, omega 3 fatty acids, manganese, folate, magnesium, iron, copper, calcium, potassium, fibre, phosphorus, zinc, protein, choline, pantothenic acid, selenium, carotenoids, flavonoids.
Regulates blood pressure, supports immune system, neutralises heavy metals, chemicals and pesticides.  Powerful protective for liver, high in chlorophyll that suck up enviromental toxins in the blood stream protecting the lining of digestive tract from damage, especially unwanted inflammatory.  Top green for protection prostate.  High in oxalic acid, protects against oxidative stress, cardiovascular and bone.  Dozens of different flavonoid compounds hugely anti carcogenic, slows down cell division, lowers risk of blood vessel problems and blood pressure.  Supports healthy eyes, vitamin K1 helps bone health.

Vitamin A, C, E, thiamin, riboflavin, iron, calcium, iodine.
Purifies blood, gives iodine, packed with essential vitamins and minerals, has a higher amount of nutrients than most vegetables, highest level of antioxidants. Can increase the ability of cells to resist damage to their DNA helping to protect against the cell changes that lead to carcinogenic damage.  If eaten daily will supply high levels of calcium.

Vitamin K, C, betacarotenes, calcium, chopped contains sulforaphare, anti carcogenic properties, carotenoids, lute in, zeaxanthin, boosts DNA cell repair, blocks growth of cancer cells, lowers cholesterol and decreases absorption of dietary food.

A plethora of health benefits, a alkaline forming food keeping PH levels in check, related to kale, broccoli, cauliflower and horseradish, good fiver, top for vitamin C, B6, potassium, folate, manganese a remedy for jaundice, detoxes blood toxins and waste, removes bilirubin, the high level of vitamin C is a antioxidant that can help limit free radical damage, anthocyanins a type of flavonoid you find in blueberries a anti inflammatory, reduces risk of heart and kidney disease also great for healing the skin with anti bacterial properties.

Rich in vitamin E, B3, B6, B1, thiamine, phosphorus, folate, selenium, magnesium, copper, essential fatty acids Lin oleic acid, amino acids especially tryptophanthe building blocks of proteins, phytosterols, healthy fats are building blocks for cell membranes that allows your body to balance hormones, helps slow down absorption of food during meals and acts as a carrier for important fat soluble vitamins A, D, E and K.

Superfood, original one, nutrient dense packs a punch of energy boosting power, high in omega 3 ALA, fiber, manganese, phosphorus, calcium, zinc, copper, potassium, fatty acids, alpha-linolenic and Linoleic acid, moulin, strontium, vitamin A, B, E, D, minerals, sulphur, iron, iodine, niacin, thiamine and a rich source of antioxidants.

So nutrient packed with Rustin, tannins and catechism making this a superfood, gluten free (groats) seeds supports heart heart, diabetes, digestive disorders, vitamins and minerals, amino acids, antioxidants, practically no fat.  The amino acids give buckwheat special biological activities including lowering cholesterol, anti hypertension effects, improves digestion, relieves constipation, flavonoids oligomeric proanthocyonidins protects cell function by protecting DNA from free radical oxidative stress damage and cell change formation.

Leaving some of your favourite microgreens to grow in to their full sized counterpart in plant pots or vegetable beds is a great self sufficient bonus, to do this you stress the plant by reducing watering, this will encourage the plant to run to seed for survival, most plants will produce thousands of seeds, which will keep you growing microgreens forever, for free and a self sufficient lifestyle.  

When your plants finish growing pull them up and hang them somewhere dry but with air flow, when the seed pods as dry and really crispy to touch it's time to harvest the seeds.

Place a large sheet under your plant and gently rub the seed pods between your palms, the seed pods will easily burst open releasing thousands of future generation microgreens.  Store in a brown seed envelope away from direct sunlight with the years harvest date and use within five years.