SIMPLE BUCKWHEAT PANCAKES (gluten, sugar, dairy free)

IMG_8517
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.
Advertisements

SIMPLE FRUIT CRUMBLE (gluten, grain & sugar free, paleo, vegan)

IMG_5752

This dish is my current obsession: fresh, flavorful, gooey stewed fruit, topped with a crunchy crumble topping. It’s the perfect light dessert for the summer or cosy winter pudding drenched with organic cream. It also doubles as a delicious and healthy breakfast alternative for cereal addicts, as it is far superior in bio-available nutrients, fats and minerals than most commercially produced cereals.

 

Continue reading

PLUM CREAM (dairy, sugar, grain & gluten free, paleo, vegan)

IMG_5931

I’m always trying to find healthier options for desserts as a way to help with sugar addictions and sweet dependencies among us all! So I’ve come up with the below recipe which I think is a great alternative to the normal sugar laden ice-cream or yoghurt. Of course you can play around with different fruits – ideally choose what is in season – or if you are fructose sensitive then berries are a good choice.

Ingredients: (serves 2)

  • 2 plums (or nectarines are delicious too!)
  • 2 TBSP water
  • 2 TBSP coconut oil
  • 4 TBSP almond flour
  • pinch of salt

Directions:

  • Blend with a hand blender into a smooth creamy mixture then leave to set in the refrigerator for at least 30 minutes.

Consume as is, or as an accompaniment for crumble or cake! It is also really lovely with a sprinkle of  toasted coconut, nuts or seeds for a healthy breakfast option.

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

img_4311

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

APPLE & GINGER MUFFINS (paleo, gluten, grain & sugar free)

IMG_9793This recipe might be a little tart for those of you with a sweet tooth, but please give it a try. I think the sweetness from the apples is more than enough, and if you work on cutting down your sugar intake, I promise you will too with time!

I understand sugar addiction intimately after eating copious amounts of it throughout my life. In recent years I have learnt how to reduce it, and now don’t miss it at all, especially given the number of delicious and healthy recipes out there. I also feel much better mentally, physically and emotionally without it.

I believe everyone should be very careful when it comes to sugar consumption. Parents are in a powerful position to help break the “sugar = treat” cycle. Children are a blank canvas, they don’t associate sugar with happiness like us, unless we train them to. To understand more on sugar, take a read at my previous blog on it here.

My favourite way to serve these muffins is straight out of the oven, cut in half with a good dollop of butter.

_________

Ingredients (makes around 8 small muffins)

  • 2 organic/spray-free apples grated
  • 2 organic eggs
  • 4 TBSP coconut oil OR butter OR ghee
  • 2 TBSP almond butter (or just add more coconut oil)
  • 2 TBSP of fresh grated ginger OR 1 TBSP ground ginger
  • 4 TBSP cup of desiccated coconut
  • 4 TBSP of coconut flour OR double the amount of almond flour
  • 1/2 tsp baking soda
  • pinch of salt
  • dash of apple cider vinegar (optional, just helps the texture)

 

Directions

Set the oven to 160 deg C

Whisk the wet ingredients together

Fold in the dry ingredientsm being careful not to over-mix

Spoon the mixture into muffin cups

Bake for 15-20 minutes (until they spring back on touch)

Enjoy!

SEA SALT ALMOND & COCONUT FUDGE (gluten, grain & dairy free, vegan)

 

12970716_10153422614886286_1272122809_o

Not only is this fudge so satisfying and easy to make, it’s also free from the usual nasty artery-clogging trans-fats and insulin driving refined sugars that lace ordinary fudge. It’s also a great energy booster as the sweetness of the honey is slow to hit your blood stream thanks to the uber healthy coconut oil. I find almond and vanilla to be sweet so I only use 1 TBSP of honey – the pinch of salt brings out the sweetness too – another handy trick to reduce your sugar intake!

And please, never fear good quality natural fats – the body much prefers to burn fat for fuel over sugar which burns far too quickly and leaves us needing to eat snacks between meals. Eating three meals heavy in fat and vegetables and moderate in protein will see you right! Feel free to punctuate your meal with a couple of pieces of this yummy fudge – this is one sure way to satiate your hunger for the next five or so hours!

Ingredients:

  • 1/2 cup coconut oil
  • 1/2 cup almond butter
  • 1/2 cup desiccated coconut (optional)
  • 1 tsp vanilla
  • 2-3 TBSP raw honey
  • A good pinch of sea salt
  • 1/4 cup of dark chocolate chips (optional) I use 100% raw cacao chocolate and break it up into pieces

 

Directions:

Mix the coconut oil, almond butter, vanilla, honey and salt together until well combined (you may need to melt them on the stove on a very low heat if the coconut oil is particularly hard)

Add the desiccated coconut and mix well

Add the chocolate chips and mix lightly

Press the mixture firmly into a paper lined tin

Refrigerate until hardened

Cut into squares and consume!

Enjoy!

 

 

CARROT, GINGER & ORANGE SLICE (gluten, grain & sugar free)

IMG_8559

Hello all – I’ve been in New Zealand enjoying some family and vacation time, which is why things have been a little quiet on the blog-front in the last couple weeks. I hope everyone, whether in warm or wintry climes, has been well!

Here’s a delicious recipe I made whilst at home that is perfectly sweetened with the natural sugars of orange, carrot and a small amount of raw honey. Remember the importance of reducing your sugar intake! It may feel tricky at first, but expect less cravings, irritability and weight-gain, and more stabilized moods, better sleeps and an overall more positive outlook. Read more in my sugar blog here.

Ingredients:

  • 1/2 cup coconut oil / butter / ghee
  • 2 TBSP raw honey
  • 2 TBSP water
  • the juice of one orange
  • the zest of an orange or 2 tsp or orange oil
  • 1 TBSP ginger powder
  • 1 TBSP cinnamon
  • 2 large carrots grated
  • 4 eggs
  • 3/4 cup of coconut flour OR 1 1/2 cups of almond flour
  • 1 tsp baking soda

Directions:

In a saucepan gently melt down and mix together the oil, honey, water, orange juice and zest/oil.

Grate the carrots into a bowl and add the ginger, cinnamon and eggs. Add the saucepan contents, stir and then hand whisk for a couple of minutes.

Fold in the flour and baking soda.

Pour the mixture into a square tin roughly

Bake on 160 deg celsius for 45 minutes or until the slice springs back on touch

 

 

 

Recipe: SWEET POTATO SMOOTHIE (vegan, refined-sugar free)

IMG_7601

I know I go on and on about the importance of reducing your sugar intake, but it really is my number one take-out-of-your-diet ingredient. Because sugar is so utterly addictive (and pervasive) it’s certainly not easy, but once you reduce your intake  you’ll feel so much better and really notice the difference. Expect less cravings, irritability and weight-gain, and more stabilized moods, better sleeps and an overall more positive outlook. Read more in my sugar blog here.

For those out there who are already refined sugar-free, you’re probably aware of the benefits of also reducing the amount of natural sugars like fruit, dried fruit, coconut sugar, maple syrup and honey in your diets too. WHAT?! Now fruit is bad for you? Well no, it’s not bad if you have one piece of fruit a day or every other day. However, consuming bowls full of fruit, fruit smoothies, raw vegan desserts or paleo chocolate cakes made with organic coconut sugar every day is still a burden on your system. These foods are treats, and shouldn’t be a daily part of your diet.

WHY? Because natural sugars contain fructose which all have  to be digested by the liver. This can be problematic because:

1) Our livers are already burdened with having to process environmental pollutants, caused by all manner of factors including: heavy traffic, electronic equipment, poor quality food and stress. Eliminating stress hormones is a BIG job for the liver!

2) Our body cannot register when we’ve had a sufficient amount of fructose. We know when to stop with fat, protein and salt, but with fructose we have no barometer – our warning bells only start ringing once it’s too late and we are suffering from the likes of candida, diabetes, hormone irregularities, mood disorders and so on.

So – here is a very healthy but super tasty recipe to ease you out of sugar cravings, and to help reset the reward systems in your brain!

Ingredients:

  • ½ cup sweet potato, cooked and mashed (no skin)
  • 1 cup raw almond or coconut milk
  • ¼ cup water
  • 1 TBSP coconut cream or almond butter
  • 2 ice cubes
  • 1 TBSP cacao powder
  • Dash of cinnamon and/or vanilla

Directions:

Place all ingredients into a blender until smooth

Pour into a glass and enjoy!

If you are struggling with the lack of sweetness then you can add either of the following:

  • 1/2 banana (keep chopped up banana pieces in the freezer as when blended they become deliciously creamy!)
  • 2 tsp raw local honey
  • 2 dates

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

img_4283

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!