SIMPLE BUCKWHEAT PANCAKES (gluten, sugar, dairy free)

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Here’s a delicious, nutritious pancake recipe you can use this Pancake Tuesday!
I’ve listed some savoury and sweet filling ideas below. Remember that choosing a sugar-free breakfast is crucial in keeping insulin levels balanced and keeping you fuller for longer. It also helps you better tune in to what your body truly needs – sugar often craves more sugar so watch out!
Ingredients
  • 1 cup coconut or rice milk
  • 1 egg
  • 3/4 cup buckwheat flour
  • 1 tsp baking powder
  • Coconut oil to grease the pan

Savory filling ingredients

  • Sauteed spinach and grated courgette
  • Scrambled egg with turmeric
  • Avocado and mixed leaves

Dessert filling ingredients

  • Stewed apple
  • Smashed blueberries and almond butter
  • Raspberries and coconut cream
Directions
  • Preheat a non-stick chemical-free pan / cast iron pan.
  • Whisk all the ingredients together.
  • Turn the heat up – moderate to high.
  • Grease the pan with a decent amount of coconut oil. Pour in the batter to fill the pan, cook, flip, plate, stuff with your choice of filling, consume.
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Recipe: VEGETABLE FRITTATA (grain & gluten free, paleo)

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This is one of my staple meals and is super versatile – great for dinner, and equally good as leftovers for breakfast or lunch. Despite being quick and easy, it is a nutritious, filling and fully balanced meal. Packed with nutrient dense, antioxidant vegetables, connective-tissue-strengthening protein and brain feeding fats (eggs and coconut oil), this dish will sustain you throughout the day without any energy slumps.

As always, I urge you to choose organic or free range eggs, not only for a healthier omega balance for you, but to also support independent farmers and the positive treatment of the animals and environment.

Ingredients

  • 6 large eggs or 8 small eggs
  • 1 TBSP coconut oil / butter / ghee
  • 1 courgette
  • 1/2 small head of brocolli
  • 1/2 red pepper
  • 4 mushrooms
  • 2 spring onions
  • good quality salt

Directions

  • Pre-heat the oven to 160 deg
  • Slice all the vegetables into small chunks.
  • Heat the coconut oil in a pan and stir-fry the vegetables and salt on a medium heat for 5 minutes (occasionally stirring)
  • In a bowl break the eggs then mix in the fried veg.
  • Pour the mixture into an oven safe dish and bake for 15-20 mins on 160 deg.
  • Done!

Variations

  • Cheesy top – remove the frittata from the oven a few minutes early and cover with your favourite grated cheese before returning to the oven. For a crispy top turn the oven to grill for the last few minutes.
  • Sprinkle toasted seeds on top once it’s out of the oven
  • Serve with a simple salad of fresh rocket, dressed with lemon juice and olive oil
  • Serve with butternut squash fries

COURGETTE & ROSEMARY LOAF (grain & gluten free, paleo)

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It has been almost five years since I’ve had a delicious piece of toast! It’s not easy to come across a good loaf of grain-free bread, but when toasted, this one is the best I’ve tasted so far.

Packed full of healthy fats, digestible fibre and plenty of protein this loaf is best enjoyed sliced, toasted under the grill, and slathered with butter, coconut oil or cheese. Total comfort food!

Ingredients

  • 2 cups grated courgette
  • 1/2 cup coconut oil
  • 2 TBSP water
  • 1 TBSP apple cider vinegar
  • 4 eggs
  • 3/4 cup coconut flour
  • 1/2 cup ground flaxseeds OR 4 TBSP chia seeds
  • 1 tsp baking soda
  • 1 TBSP dried rosemary
  • pinch of salt

Preparation

Preheat oven to 180 C

Line a loaf tin (roughly 20cm long) with non-toxic baking paper

Directions

Blend/whisk all wet ingredients together

In another bowl combine all the dry ingredients then add the grated courgette

Fold the wet mix into the dry mix and combine everything until it’s like a wet gooey dough

Spoon into the baking tin

Bake for around 45-55 minutes

Wait for the loaf to cool before taking out of the tin, then allow to cool completely before cutting a slice (if you can wait!)

 

SWEET POTATO & COCONUT PORRIDGE (gluten, grain, sugar & dairy free, paleo, vegan)

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For those of you struggling for breakfast (or pudding!) ideas due to a restricted diet, or for those of you wanting to get some nourishing anti-inflammatory meals into you or your children’s diet, give this a try. With a  healthy mix of naturally occurring fats, sugars, carbs and protein, this meal is satiating, energy-boosting, comforting and incredibly tasty!

Ingredients

  • 1 pre-baked and peeled sweet potato (bake at 180 for 40 mins keeping the skin on)
  • 1/4 cup of coconut milk OR rice milk
  • 1/4 cup desiccated coconut
  • 1 tbsp almond butter OR coconut cream OR butter
  • pinch of salt

Directions

Place all the ingredients into a pot and mix together well (if you prefer a creamy texture then use an electric blender before transferring the mixture into the pot for heating)

Cook over a low heat until thick and bubbly (add more milk if you prefer it a bit thinner).

Serve, pour a little extra milk over the top and enjoy 🙂

Variations

Top with a sprinkling of cinnamon / nutmeg / ginger / mixed spice

Recipe: CAULIFLOWER POPCORN

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I had never been a huge fan of cauliflower, but when I took grains out of my diet I was forced to become a little more experimental with my vegetables. The firm texture and mild flavour of cauliflower make it a surprisingly versatile vegetable that can be substituted for grains in a number of ways. I’ve posted my cauliflower pizza base recipe before (which is delicious!) and this cauliflower popcorn is just as yummy and even easier to prepare.

Why cauliflower popcorn is a far better choice than popcorn made from corn

  • Corn has a very high glycemic count – this high sugar and starch count can pretty much guarantee you will crave sugar after eating it
  • Cauliflower is super low in starch and sugar, so will in no way upset your sugar and insulin levels
  • Corn is a grain and so contains phytic acid – this acid can chelate certain minerals in the gut and prevent your absorption of them.
  • Cauliflower is a vegetable so it is much easier to digest and assimilate, especially when it is cooked
  • Corn is one of the most highly genetically modified plants on the planet – GMOs require huge amounts of herbicides, pesticides and fungicides, all which are utterly toxic to humans and to our environment
  • Cauliflower, especially if you choose organic, is far less likely to have been sprayed with multiple poisons

 –

Ingredients:

  • 1 head of cauliflower
  • 3 TBSP coconut oil/ghee/butter
  • 1/2 tsp salt
  • Optional flavours – chilli / cumin seeds / turmeric / garlic / honey

 

Preparation:

Preheat the oven to 200°C

Line an oven tray with non toxic baking paper

 

Directions:

Cut or break the cauliflower into bite size chunks then wash and thoroughly dry them

Massage the oil, salt and any flavouring of your choice into the cauliflower

Line the cauliflower pieces onto the prepared baking tray

Bake for around 15-20 minutes

Consume and enjoy!

Recipe: HOT CROSS BUNS (gluten, grain & dairy free)

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Tis the season: indulge in this delicious paleo-friendly recipe for hot cross buns this Easter. Free from gut-irritating gluten grains, artery hardening hydrogenated vegetable oils and the mind twisting sugar! These were a total hit with many readers last year so I’m re-posting! Enjoy!

 

Ingredients:

3 cups of ground almonds or 2 cups of ground almonds and 1/2 cup of coconut flour

1/2 tsp baking soda

1 pinch of Himalayan or sea salt

1/4 cup of coconut oil (melted)

2 tbsp honey – ideally raw or locally produced

zest of 1-2 oranges (depending on how much you like that citrus zing!)

1/2 tsp of vanilla essence

2 organic eggs

1 tsp cinnamon

80g of dried cranberries or barberries or sultanas (make sure they are 100% berries with no vegetable oils!)

25-50g or dark organic chocolate (no less than 85% cocoa!)

Preparation:

Preheat oven to 160C

Combine all ingredients and mix well

Roll into small bun shapes – about 14 small portions and place on a lined baking tray

Bake for 20-30 minutes, or until golden

Melt some dark chocolate and paint on the crosses!

Happy Easter!

Recipe: SQUASH TOAST WITH ALMOND BUTTER, COCONUT & FRESH BERRIES (gluten, grain, dairy & sugar free, vegan)

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This is such a yummy healthy breakfast or dessert! Quick to prepare and cook, so no reason to choose cheap, nasty, sugar-laden breakfast cereals or prepackaged puddings over this delight!

You can choose winter or summer squash as both are loaded with vitamin C & A, and have a small impact on your blood sugar. Furthermore, cooking the squash in the stable fat options below means the already low starches and sugars are taken slowly into the bloodstream. The reason I’ve chosen to cook the squash in either coconut oil, butter or ghee instead of vegetable oils or margarine spreads is that heating unstable vegetable oils causes havoc on our systems. Not only do oils such as corn, soy, safflower, sunflower and canola increase the likelihood of having fat stored on your body, but they also stimulate an inflammatory response in the body (water retention, painful and stiff joints, thickened arteries, etc). In addition, remember while olive oil is a brilliant vegetable oil, you must avoid using when cooking with high temperatures – stick with the suggestions I’ve listed below:

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Ingredients (serves 1):

1/4 squash (the end without the seeds)

1 TBSP almond butter

1 TBSP coconut oil / ghee /butter

3 TBSP desiccated coconut

handful of blueberries

Pinch of pink salt

Preparation:

Preheat two pans (one small, one large) on a low heat or if you’re grilling switch the grill on to 180 deg

Directions:

Thinly slice into the top end of the squash, as if you were cutting a loaf of bread. Cut as many slices as you feel hungry for (I usually cut around 4 pieces that are around 1/2cm thick).

To the small pan add the desiccated coconut and stirring occasionally toast this for the duration of time you’re frying the squash.

Spread coconut oil on both sides of the squash pieces.

 To the large pan add the squash pieces and turn the heat up to a high medium (or place under the squash pieces under the  oven grill). Fry (or grill) for 5 minutes, then flip the squash pieces over and toast the other side.

Plate the squash toast,  spread generously with almond butter and add a pinch of salt. Then to finish, dress with the toasted desiccated coconut and  blueberries.

Enjoy!

Variations:

A quicker version – pre-cook the squash in hot water for a couple of minutes then pan-fry on a high heat for 2 minutes on each side. Keep the desiccated coconut un-toasted.

A more filling version – substitute berries for sliced banana

A more decadent version – serve with raw cream, coconut cream or yoghurt.

For the carnivores – add 2 rashers of bacon chopped into small pieces and fried until crispy (this is delicious!)

Recipe: SEASONS CHANGING SALAD! (gluten, grain, dairy & sugar free, vegetarian)

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It’s a transitional time for us all at the moment – whether shifting into Spring or Autumn/Fall, this half-cooked / half-raw salad should help ease into whatever the weather is bringing for you next. What I love about this salad is the combination of protein, fats and fresh greens. During seasonal changes some people can really struggle to digest raw vegetables and others can find fats and starchy root vegetables to cause bloating and gas. So striking a balance between ingredients and the manner in which they are prepared can make all the difference.

In this salad coconut and olive oils will provide high quality fats; protein from the egg will satiate, nourish and provide a strong source of building blocks; the greens will boost your nutrient and vitamin count, and their fibre will help clear out your gut on their way through; and the apple cider vinegar and sauerkraut provide excellent probiotics to help the full digestive cycle (breaking the food down, absorbing the goodness, cleaning the gut walls and eliminating waste).

This salad is free from any starchy vegetables so should feel very gentle on the tummy – perfect for those suffering from hormonal imbalances where digestion and energy levels are negatively affected.

  • Cold-pressed coconut oil: helps heal the gut, is anti-fungal, antibacterial and an amazing energy source. Read more from me here.
  • Cold-pressed olive oil: packed full of antioxidants it boosts the immune system and helps fight off all sorts of nasties
  • Organic broccoli, spinach, rocket: help to detox and cleanse the gut, curbing sugar cravings and fighting off candida
  • Apple cider vinegar: the best salad dressing! Amongst a whole host of other benefits, I love ACV as it stimulates stomach acids, so acts as an incredible digestive aid
  • Sauerkraut: just a little bit goes a long way in helping to balance your gut flora. Read more from me here.

Ingredients (serves 1):

  • 1 stalk of celery
  • 1 tsp coconut oil
  • 1 tsp cumin powder
  • 1 pinch of pink / rock / sea salt
  • 1 organic egg
  • 8 stalks of tender-stem broccoli
  • 1 large handful of baby spinach
  • 1 large handful of rocket
  • 1-2 tbsps sauerkraut
  • 1 tbsp cold-pressed organic olive oil
  • 1 tbsp apple cider vinegar (with the mother)

Preparation:

Heat the coconut oil in a small pan on a low heat

Bring a small pot of water to boil

Set aside a large salad bowl

Directions:

Finely chop the celery and add it to the fry pan along with the cumin and salt. Cook on low for 5 minutes.

Add the broccoli to the pot of water. Cover and turn the heat down. Steam for 5 minutes.

In the large salad bowl add the baby spinach, rocket, sauerkraut, apple cider vinegar and olive oil and mix well.

Once cooked add the celery and broccoli and mix well.

Lightly fry or poach your egg – keep the yolk runny for the best health benefits and yummiest flavour!

Top the salad with the egg and consume!

Egg substitutions:

Vegan – add some lightly fried tempeh (avoid tofu if you can)

Pescetarians – pan-fry or grill a piece of wild salmon or makarel

Omnivores – chop a chicken breast or bacon strips into small pieces and pan fry or grill in coconut oil / butter /ghee/ lard

Recipe: ROOT VEGETABLE SALAD (vegan, paleo, gluten & dairy free)

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Yet another super quick and easy but truly nourishing recipe!

Enjoy for breakfast, lunch or dinner, this salad won’t leave you hungry with its satisfying amount of grated raw root vegetables and variety of good quality fats. And with the inclusion of apple cider vinegar all will be more easily digested and absorbed – ACV is fabulous at helping stimulate stomach acids which assist in breaking down your food and easing the effort required by the digestive tract. Take note and give it a go!

Ingredients (for 2 people)

  • 1 large carrot
  • 1 large beetroot
  • 2 large handfuls of baby spinach
  • 1 handful of long stem broccoli
  • 1/2 an avocado (optional)
  • 1 TBSP melted coconut oil / cold pressed virgin olive oil / MCT oil
  • 1 handful of walnuts
  • 1/4 cup desiccated coconut
  • 1 tsp turmeric powder
  • 1 TBSP apple cider vinegar / freshly squeezed lemon
  • salt

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Preparation

Grate the carrot and beetroot and finely chop the spinach – set aside

Chop the avocado into small cubes – set aside

Bring a small pot of water to the boil

Heat 1 tsp of oil in a small pan on a low heat

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Directions

Place the broccoli in the pot of hot water. Cover and cook on a low heat for 4-5 minutes. Drain and set aside to cool.

To the heated pan add the walnuts, coconut, turmeric and pinch of salt. Stir occasionally for 5 minutes or until the ingredients are toasted/crispy then take off the heat.

In a large bowl combine the beetroot, carrot, spinach, raisins, avocado and brocoli. Pour over the oil and apple cider vinegar and using your hands mix well. Lastly add in the pan ingredients and mix well again.

Enjoy this delicious salad as it is, or accompanied by some roasted vegetables, or pan fried fish or chicken.

…and remember the wonders of turmeric and its super ingredient curcumin!

  • aids memory function – is used to treat and prevent Alzheimer’s disease
  • aids the immune system – is used to disrupt cancer causing cells
  • relieves joint inflammation – is used to help arthritis
  • speeds up wound recovery and post work-out muscle soreness
  • aids digestion
  • promotes healthy glowing skin
  • incredible antioxidant properties – surpassing vit E and C