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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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!)

 

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.

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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!

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!

EASY TRAVEL TIPS!

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I got the idea for this post after a recent overseas journey which spanned around 36 hours of flights, trains and buses. Whether on a journey as long as mine, or something less intense, traveling has a definite impact on our physical well-being – time-zone changes, cramped conditions and limited food options disrupt our natural cycles, so it pays to be prepared. With the holiday season winding down this is perhaps a little belated, but keep these tips bookmarked for next time!

Preparation:

  1. The day before you travel, move around a lot – go for a long walk or gentle jog, go to a pilates or yoga class or simply stretch.
  2. Buy some healthy snacks to eat on the journey – avoid plane/train/ food if you can. I tend to pack leftovers (fritatta and salad is easy to pack) nuts, nut butter, coconut oil, dried fruit, healthy snack bars, crackers, bananas, avocados, kale chips, crisps, dark chocolate, bake some muffins or a loaf. You should be fine taking this food onto a plane but anything left after your flight you may have to declare on entering a new country (transit should be fine).
  3. Eat and hydrate well on the day you are flying so you can fill up on good quality produce and won’t be tempted by any nasties onboard. Try to get in a vegetable juice or smoothie before the flight –  google beforehand to find out if your airport has a juice bar. Green tea will help with tension headaches – I take the tea bags with me and just ask for hot water.
  4. Pack your probiotics to help keep your tummy happily digesting and to help support your immune system (being stuck in a confined airless places with loads of people can be a germ breeding ground!).
  5. Prepare your travelling outfit – choose your most comfortable clothes, soft fabric that is loose fitting or nice and stretchy. Pack an extra pair of socks or some slippers or flip flops/jandals to walk around in as you want to take your shoes off as soon as you begin your journey.
  6. Make sure you have a good sleep the night before – no last minute packing or panicking

While travelling:

  1. Choose an aisle seat so you can get out of your seat easily to walk around (without your shoes), or if travelling in a car take regular breaks to get out and walk around and stretch: turn your head from side to side, squeeze hands together behind your back, twist, sit in a low squat, lean forward to stretch the back of your legs, point and flex your feet, and so on (images below).
  2. Drink plenty of water (double the amount of water offered to you if on a plane) this will make you get up to use the toilet at the very least! Avoid alcohol and caffeine as these can disrupt your sleep patterns.
  3. If you have more than one flight then use the transit time to find a juice bar, or guzzle some good quality water. If you’re hungry choose fresh vegetables/salad or fruit.
  4. If you feel tired then sleep! Or at least close your eyes and rest. Take the opportunity to practise some calming breathing exercise or mindfulness. If you are transiting and need sleep then lie down rather than sit to sleep. If you’re wide awake then walk around or stand as much as you can.
  5. Eat your own packed food. Or if you have to eat the food served to you then definitely avoid the bread and dessert – ask for a piece of fruit or a bag of nuts instead.
  6. Brush your teeth! or at least swill your mouth out with oil or fresh water! This won’t only make you feel more refreshed, but will also help keep your immune system boosted. Remember the major importance oral health plays in well-being!

After travelling:

  1. Stretch, twist and move around! The cat stretch is a great one to do if you have the floor space. Massage your feet on a tennis ball to help rebalance the different reflex points that may have been affected by the travelling.
  2. Hydrate – plenty of fresh water perhaps with a pinch of good quality salt to help balance your electrolytes.
  3. Eat well to help you sleep well – fill up on any food groups you may have missed out on during your travels.
  4. Go to bed at the local time (between 10 and 11pm is ideal) and get 7-8 hours sleep if possible.

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STRETCH!


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Recipe: BANANA LOAF (gluten & grain-free)

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This is a definite favourite of mine: perfect to have a slice with a green juice for a quick, on-the-go breakfast, or as an afternoon treat with a cup of tea. Great treat for kids too, as it’s naturally sweetened, and rich in healthy fats and proteins.

Ingredients:

2 organic eggs
2-3 ripe bananas
1/3 – 1/2 cup of butter or coconut oil
1 tsp vanilla
1 cup of almond flour or 1/2 cup of coconut flour (or a mixture of both. Add a little more if the mixture looks too wet)
1/2 tsp baking soda
1 pinch of Himalayan salt

Preparation:

Preheat oven to 165C
Blend the wet ingredients for a minute or so until they appear airy and fluffy
Add the dry ingredients, being careful not to over-mix
Pour the mixture into a lined tin
Bake for 20-30 minutes

Variations

Try adding cinnamon / chocolate chips / raisins / sultanas / cranberries for a tasty variation!

This recipe can also be used to make mini-muffins

Recipe: HOT CROSS BUNS (gluten & grain-free)

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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!

Enjoy! Happy Easter!