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

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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.

 

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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

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!

BE AT BUCKLEY’S MENU! 7/10/14

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Be at Buckley’s is back by popular demand! Find the fabulous new menu below for the next Tasha/Be and Mr. Buckley’s collaborative night!

Be At Buckley’s is a one-night, monthly dining event with a three-course menu that emphasizes the importance of eating seasonal, local and organic produce that is served in a modern and healthful manner.

Once agin the menu is curated by myself, and masterfully prepared by head chef Daryll Wilson. Expect organic grass-fed meats, wild fish, organic vegetables, fresh salads and inventive desserts that are free from refined sugars, pasteurised dairy and grains.

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As I’m sure you all know, I’m extremely passionate about this healthful and healing way of eating, and have seen first-hand the amazingly positive effects it has had on myself and numerous clients.

If you suffer with food allergies, or often leave a meal out feeling bloated/wired/tired, or feel ratty the following day, then this night is a must. Of course for those already super fit, healthy and well, your bellies will simply love our nutrient dense, organic, local and seasonal fare!

Bookings: Mr. Buckley’s 020 3664 0033

277 Hackney Rd, London E2 8NA, United Kingdom

Press Enquiries: press@luxandnoah.com

In keeping with the grain-free, pre-industrial or paleolithic influence of the Be At Buckley’s menu, I wanted to highlight an earlier post of mine on the benefits of this way of eating. Get the full scoop, and if you’re not already eating this way, try slowly incorporating aspects of it into your everyday diet: LET FOOD BE THY MEDICINE

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: 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!

CUT THE GLUTEN & REGAIN YOUR HEALTH

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These days most people are familiar with the term “gluten-free”, and many will have a vague understanding of what a gluten-free diet consists of. For many, gluten is assumed to only be a problem for people who have celiac disease; a strong physical reaction to gluten, and that gluten is fine (or even good) for everyone else. After all, we’ve been eating it for years and seem fine, our grandparents and great grandparents probably still eat it, and it’s promoted by mainstream health practitioners – how can we possibly not eat it?!

In this post I hope to inform you of the effect gluten has on both celiac and non-celiac individuals through the way it damages the gut, which can switch on a host of (often non-digestive) physical and mental illnesses. I’m not wanting to scaremonger nor to place judgement, I simply wish to inform, encourage enquiry and promote the idea that what you eat powerfully impacts your current and future health. Taking gluten out of your diet is not just a fad associated with certain “types” of health-conscious people. A gluten-free diet for many unwell adults and children is critical – the vital key to unlocking better health and a happier more vibrant life.

What is Gluten?

Gluten is a protein found in wheat, rye, barley, spelt, bran, farina and kamut.

What foods contain the protein gluten?

  • Flour
  • Bread
  • Pasta/noodles
  • Oats milled with wheat products
  • Couscous

And also the following products where flour can be used as an ingredient:

  • Baked goods – cookies, cakes, doughnuts, pastries, waffles, pancakes
  • Sauces/dressings – soya sauce, can be used to thicken soups, gravies, salad dressings, marinades, curries, Japanese sushi rolls, Chinese dishes
  • Batter/crumbs/crusts – pizza, fishcakes, burger patties, tempura, fritters, pies, sausage rolls, samosas, hot chips/wedges
  • Snacks – breakfast cereals, cereal bars, crackers, croutons, processed lunch meats, imitation meat, pretzels, liquorice
  • Drinks – beer, some ciders, sake, gin and whiskey
  • Beauty products – toothpaste, lip balm, lipstick, make-up
  • Medication and vitamins

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What’s so wrong with gluten?

The composition of gluten’s two amino acid sequence (gliadin and glutenin) is still too new and too tricky for our digestive systems to properly deal with.

Gluten is not digestable by ANYONE on the planet” – Dr. David Perlmutter.

We need to appreciate that we did not evolve to deal with these proteins. As a matter of fact, for almost 99.9% of humankind’s evolution our ancestors have been gluten-free” – Dr. Alessio Fasano.

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What does this mean?

When we eat gluten it breaks down the protective lining of our gut. Despite the gut having an incredible ability to heal itself, it really struggles to when it’s constantly bombarded with pollutants such as antibiotics, painkillers, pharmaceutical medications, a poor diet, stress, chemical toxins in the air and household products, the contraceptive pill and so on. Our gut lining houses virtually our entire immune system, and it has more neurons than our brain, so if we break this lining down we essentially lessen our ability to fight off the many bugs and emotional stresses that we are exposed to. This could mean that we become more susceptible to:

  • Catching colds, flus, viruses, wheezing, cough, tummy bugs; less resilience to food poisoning
  • Developing allergies to animals, grasses, moulds, cosmetics; dermatitis, rashes, eczema, athsma
  • Developing allergies to different foods; feeling bloated; having intestinal pain, bad wind, diarrhea, constipation
  • Feeling tired or wired, irritable, sad, anxious; having “brain fog”; difficulty concentrating and remembering things
  • Low or no sex drive; acne; weight gain/loss; sleep and menstrual cycle irregularity

…to name a few

When we consume gluten regularly our gut lining becomes so thin that undigested food particles break through our gut wall and get into our bloodstream – this is known as leaky gut syndrome. Our poor immune system gets so messed up with all this floating debris that it confuses what is good and bad and starts attacking our own system, creating autoimmune disorders and switching on genetic disorders you may have inherited from your parents that have otherwise been lying dormant.

By the time the gluten protein reaches the brain its chemical structure has changed to one similar to addictive opiates such as morphine and heroin. These opiates act to block off certain areas of the brain causing inflammation and triggering any number of mental health-related disorders.

So our guts and brains are on fire and the rest of the body is smoldering – was that cereal for breakfast, sandwich for lunch and pasta for dinner really worth this? Most people eat these things and have no idea of the havoc they are wreaking until major illnesses show up and can’t be ignored. Some of these illnesses include:

  • Psychological problems – seizures, ADD, ADHD, dyslexia, dyspraxia, depression, autism, schizophrenia
  • Blood sugar and cardiovasular disorders – Diabetes Types I,  II, and III / Alzheimers, asthma, cardiovasular disease
  • Autoimmune diseases – Hashimoto’s, Alopecia, Graves’ disease, chronic fatigue, fibromyalgia, multiple sclerosis, psoriasis
  • Cancer
  • Gut diseases – Chron’s disease, celiac, leaky gut syndrome
  • Muscular skeletal diseases/disorders – rheumatoid arthritis, osteoporosis, cerebella ataxia, Ankylosing Spondylolisthesis
  • Hormonal disturbances – PCOS, endometriosis, infertility, miscarriage or still births

What is so profound is that this is a mechanism that happens in all humans, not just the 30% or more of us who have blood tests that show that we are sensitive to gluten. This is all comers. It’s all of us who mount an increased permeability of the gut when exposed to this perverse protein called gluten

Dr. David Perlmutter. Hello Paleo.

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How can we put the fire out and not just fan the flames with various medications?

Removing the fuel that’s feeding the fire, i.e. gluten, will stop the damage so the healing process can begin. Even small amounts of gluten can halt the healing process and begin damaging tissue again, so you must be gluten zero. Of course some people can slowly reintroduce gluten once their gut is healed, but many simply choose to remain gluten-free after feeling so well without it.

Supplementing with probiotics, gelatin from organic grass-fed animals or bone broth, colostrum from grass-fed organic cows, and fish oils are fabulous ways to help heal and seal the gut.

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Why don’t our doctors tell us this? Why isn’t it more common place?

Translational research is research that changes the way doctors think and the way they practise. Now, it sounds utterly preposterous, but it is sadly true, that it will take around 17 years for mainstream doctors to act from this new information. This is an average, not an exception.

It was 21 years ago (in 1992) that Professor Michael Marsh authored a research paper that connected gluten consumption with celiac disease. How is it that still SO many people out there, including doctors, do not either know about or value the importance of a gluten-free diet when it comes to health and well-being? It was only 2 years ago that research about non-celiac gluten sensitivity came out – we cannot wait another 15 years until this vital information becomes mainstream.

What this research tells us is that there are MANY more people who are sensitive to gluten but do not have celiac disease. For every 1 person that has a problem in the gut after eating gluten (bloating, pain, constipation and so on) there are 8 people that have problems somewhere else in their body which they don’t directly connect with eating gluten (brain fog, depression, anxiety, arthritis, psoriasis, ADHD).

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Seeking guidance

If you are suffering from any kind of ailment that your doctor has been unable to help you with, and he or she has not asked you about your diet, then I URGE you to go out and find a Functional Medicine Practitioner. A FMP is someone who practises mainstream medicine but also has the view that you can regenerate anything in your body depending on the environment you give it – be that with relation to food, exercise, sleep and so on. They will not send you off with a prescription or make the conclusion that you are just a ‘sickly’ person or that your child is just naughty.

If you want gain a deeper understanding follow the links here to hear 29 of the world’s experts and opinion leaders on the topics of gluten-related disorders, nutrition and healthy living.

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Try it out

  • Mainly eat: vegetables, meat, fish, eggs, avocado, coconut oil, butter, animal fats
  • Moderately eat: fruit, coconut, nuts, seeds, rice, quinoa, millet, buckwheat, gluten-free oats, organic corn.
  • Become a label reader. Choose good quality gluten-free labelled products – you should be able to pronounce and recognise every ingredient on the label. Avoid all chemical additives and preservatives – no numbers!
  • Follow my recipes (all gluten-free), or google gluten-free recipes, or buy a recipe book –  there are loads out there!

* If you have gut-related disturbances you may want to also cut out all dairy products or at least replace them with raw dairy from a trusted source.

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If our bodies are expending less energy to deal with this tough protein, they have more energy for other more productive processes. Our liver, digestive and immune systems will get back to properly cleansing, nourishing, energising and strengthening us. We will feel happy vibrant and ourselves again.

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“The fate of your health, including that of the brain, is a choice,

not a destiny dictated by your genes”  

 – Dr David Perlmutter

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Recipe: PIZZA BASE (gluten, grain & dairy free)

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We can eat pizza and be nourished!!! A far cry from the heavily processed sugar laden white flour, gut fermenting quick yeast and artery clogging hydrogenated plant oils, this pizza base is made with 100% natural unadulterated ingredients. Packed full of essential nutrients, fats and proteins and it hasn’t even bet dressed yet!

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Ingredients
1 medium sized head of cauliflower (3 cups once chopped up in the food processor)
2 TBSP almond flour
1 TBSP coconut oil
1 egg
1/4 TSP salt
1/2 TSP dried basil
1/2 TSP dried oregano

Preparation
Preheat the oven to 230 deg celsius
Cut one big square of non-stick baking paper or greased baking paper
Place a baking tray or pizza stone in the oven
Wash and throughly dry the cauliflower

Directions
Discard most of the cauliflower stem and pulse the florets in a food processor until you get a powdery snow like quality.

Transfer the cauliflower snow to a covered pot and cook on a medium heat for around 5 minutes. Dump cooked cauliflower onto a clean tea towel and allow to cool.

Once cool enough to handle wrap the snow up in the tea towel and ring the water out of it, squeezing out as much water as possible!

In a bowl place the cauliflower and mix in the spices, almond flour, coconut oil and egg. Use your hands to ensure best mixing.

Place the mixture on the baking paper and press it firmly and tightly into a crust shape before transferring it onto the hot pizza stone or baking tray.

BAKE FOR ABOUT 12 MINUTES, or until it starts to turn golden brown and the edges crisp up

Top with your favourite toppings, serve and devour!

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Tips to tweak

Vegan base – substitute eggs for chia mixture: 1/4 cup of chia seeds +  3/4 cup of water, stirred well and refrigerated for 15 mins before use.

Fluffier base – add more eggs

Crunchier base – add extra almond flour and coconut oil and increase cooking time

Cheesy base – add 1/4 cup shredded parmesan cheese and 1/4 cup mozzarella cheese

Healthy topping ideas

Sliced up and fried/grilled: courgette / carrot / mushroom / tomatoes / peppers / garlic / onion / bacon (nitrate-free) / salami (nitrate free) / salmon (wild)/ chicken (organic)

Placed raw on top: avocado / baby spinach / coriander / rocket / mayo / sour cream / olives / sun-dried tomato / capers

Grilled on top: raw cheese / nuts / seeds