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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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: DARK CHOCOLATE & BANANA DESSERT (sugar, dairy & gluten free, paleo, vegan)

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The great thing about preparing paleo meals is the massive room for experimentation – once you’re used to the new set of rules and the ingredients at hand, there are so many ways to approximate paleo versions of old favorites, or invent entirely new meals. Here’s a dessert I made up a few weekends ago that was absolutely delicious – a perfect complement of flavours with the dark bitterness of the chocolate, the sweetness of the banana and the richness of coconut. After freezing, the hard/soft textures really come into play too.

To echo the preface of my last “treat” recipe (chocolate coconut rough) – it’s so important to know your sweeteners and avoid the nasty ones (cane sugar, HFCS, agave etc). As always, don’t reward with sweets as this only reinforces the reward and pleasure triggers in our brain. If you’re craving sugar fill up on proper, whole foods and fats. When you do feel like a treat, stick to healthy recipes like this one:

Ingredients (serves one):

  • 1 tbsp coconut oil
  • 1 tbsp cocoa powder
  • 1 tbsp water
  • 1 tbsp desiccated coconut
  • 1 banana

Preparation:

Line a small bowl or large coffee cup with a square of baking paper (about 10cm x 10cm)

Directions:

Put a small pot on a low heat, add the coconut oil and water and slowly melt them down. Add the cocoa and stir until smooth. Turn the heat off and add the desiccated coconut and stir well.

Thinly slice the banana and stir into the chocolate mix.

Spoon the mixture into your cup or bowl and place in the freezer for at least an hour.

To serve:

Take your pudding out of the freezer 10 minutes before you plan to eat it.

Pull it away from the baking paper and return to the mug or bowl.

Take a teaspoon to CONSUME & ENJOY!

Recipe: PAN-FRIED LAMB CHOPS & VEGES (gluten, grain & dairy free)

img_4300Whether you’re enjoying the shift into Autumn or Spring this recipe will satisfy your tastebuds and bring a wealth of health benefits! I bought my autumn lamb from the lovely organic and sustainable Daylesford Farm. At Daylesford the animals roam freely and feed on organic rotated pastures.

Wherever possible please do select certified organic meat, or get down to your local farmers market and chat with the vendor about how the animals are raised – there are many high quality sustainable “organic” farmers who are yet to be certified.

Choosing organic, grass-fed meat is not just hip to request, nor is it just a fad – it’s better for our health, animals and environment:

Our health

  • Richer in heart and brain-friendly omega-3 unsaturated fats – reduces the chances of unhealthy blood pressure, irregular heartbeats, heart attacks, depression, schizophrenia, attention deficit disorder / hyperactivity, or Alzheimer’s disease. Read more here
  • Richer in antioxidants – vitamins E, C and A (over 400% more vitamin A)
  • Contain no traces of added hormones, antibiotics or other drugs and virtually devoid of risk of Mad Cow Disease
  • Higher in CLA (Conjugated Linoleic Acid) – helps fight cancer, improve insulin resistance (type 2 diabetes) and reduce blood pressure, inflammation and fat stores. Read more here
  • Lower in total fat and calories – grass-fed meat can have just one third as much fat as a similar cut from a grain-fed animal
  • Lamb has twice as much iron as pork, three times that of chicken and six times as fish!

Animal health

  • Animals have plenty of space to freely roam, reducing stress and disease
  • They are fed good quality food that is free from genetically modified organisms (GMOs)
  • They are not fed hormones to make them grow faster and must only be given drugs to treat an illness (the routine use of antibiotics is prohibited). Read more here.

Environmental health

  • Organic growing methods use crop rotation and organic matter instead of artificial and chemical fertilisers. In fact the animals grazing on grass can do their own fertilising and harvesting all year round, made all the better in combination with solar energy
  • Nutrient-rich soil from organic farming helps grow strong healthy crops and also helps attract our natural pest and disease control – wildlife! A much better choice to toxic pesticides!
  • Less fossil fuel is used when animals are fed grass in contrast to being squashed into feeding yards eating dried corn and soya
  • The grazed pasture removes carbon dioxide from the atmosphere which helps to slow global warming

You’ve heard it a million times before, but it really is true: “you are what you eat!”. It’s a no-brainer that you will look and feel better if you eliminate the toxins, hormones, and antibiotics from your food. Make yourself from fresh, living essential enzymes, vitamins, minerals and phytonutrients and keep everyone happy!

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PAN FRIED LAMB CHOPS & VEGES – THE RECIPE!  

Ingredients (for 1 person)

2 lamb chops

1/2 bunch of carrots

1/2 bunch kale

1/2 leek

1 clove of garlic

1 TBSP coconut oil

salt and pepper

Preparation

Pre-heat two pans on a low heat and share the coconut oil between the them

Finely chop the garlic, leek and kale

Chop the carrots into finger lengths

Directions

To one of the heated pans add the garlic, leek, kale, salt and pepper. Fry on a medium to high heat for 2 minutes, stirring occasionally (try to get a nice sweet sticky texture). Then cover and turn to low for the next 10 minutes while you’re cooking the lamb. Before serving take the lid off and fry on high for another 2 minutes to dry out the veg, making it sweet and sticky again.

To the second pan add the lamb, garlic, salt and pepper. Fry over a high heat for 2 minutes to sear the meat then turn to medium/low heat for 6-8 minutes.

While the lamb is cooking bring a pot of hot water to the boil and add the carrots and cover with a lid. Cook for 5 minutes then turn the heat off, drain and leave in the covered pot.

Turn the chops and fry the other sides on high for 2 minutes, then turn the heat down to medium/low for another 4-6 minutes – depending on how you like your lamb cooked.

Plate the veg and meat then add the carrots to the meat pan with a splash of water and fry for a minute or so constantly stirring so the carrots are dressed with the meat and seasoning juices.

Consume and enjoy! This is just as delicious the next day for lunch if there are any leftovers!