ecobites.com

formerly ecostudio.com.au

What do you use for spread on your bread? Notice some pretty ugly stuff sneaks in the school lunch boxes.

We love sprouted bread with avocado as the spread and top with loads of fresh salad ingredients and sprouts.

Avocado High in fat, yes - but 'good' monounsaturated fat, that comes with a big helping of vitamin E, as well as some B vitamins, potassium and fibre - not to mention a buttery texture and good flavour. Good on toast or as a spread in sandwiches and wraps.

2 medium sized red capsicums, roasted (stick them in the oven whole for 20 minutes or so until the skins blister. Put them in a plastic bag until cool - makes them easy to peel.)
3/4 cup canned organic chick peas, drained.
3/4 tablespoon tahini
1/2 cup unsalted raw organic cashews
Juice and zest of half a lemon
3 shallots, chopped
2-3 cloves garlic, crushed
Some fresh chili
1 tspn cumin
A little celtic salt
2 tablespoons fresh coriander
2 tablespoons organic natural yoghurt

Whiz in blender / food processor until smooth and yummy.

Avocado blended with feta cheese, garlic, lemon juice and 1 teaspoon lemon rind and celtic salt.
Home made pesto If you're making pesto for pasta, make extra to spread on toast or a piece of sourdough to eat with soup.We love pesto through pasta with sundried tomatoes and toasted pinenuts.
Extra virgin olive oil Better than butter on oven-toasted bread, and a little goes a long way.
Organic ricotta, great on rye bread - either by itself or with some berries on top.
Hummous - if you are short on time to prepare, there are some organic varieties available, add some fresh beet juice for a great colour and flavour.

mayonnaise: 1 egg yolk (room temperature), 1/2 teaspoon celtic salt, 1/2 teaspoon dry mustard, 1 cup organic olive oil, 2 tablespoons lemon juice.

mix egg yolk, salt and mustard. begin to add oil drop by drop.
as the mixture thickens add the oil a little more quickly, but stir contantly.
add the lemon juice.