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
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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!)

 

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.

BE-at-Buckley's-Menu----OCTOBER

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: 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

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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!

BEEF SIRLOIN & SWEET POTATO SALSA (paleo, gluten, grain, dairy free)

 

This is another easy and beautifully nutritious meal that is ideal for seasonal change. Great to cook a bit extra to have for lunch the following day too! If you are coming into Spring and feel like a cleanse then I would suggest omitting the steak or making this an early evening meal so you have plenty of time to digest before bed.

Ingredients (serves two):

  • 2 sirloin steaks (grass-fed, organic)
  • 2 sweet potatoes
  • 2 cloves garlic
  • 4/5 mushrooms
  • 4/5 tomatoes / 3/4c tomato puree
  • pinch chilli powder
  • 1 tsp cider vinegar
  • bunch coriander
  • salt and pepper

Lettuce baskets:

  • 4 cos lettuce leaves
  • 1 diced tomato
  • 1 diced avocado
  • 2 tsp sauerkraut

Directions:
Bake sweet potatoes in oven at 170C until soft

In a pot, add a tsp coconut oil/ butter and fry the garlic and chopped mushrooms well until soft. Add the tomatoes and simmer for 5 mins then add chili, vinegar, salt and pepper and lastly chopped coriander

Pan-fry the sirloins to your desired level

Remove cooked sweet potatoes from the oven. Cut in half, scoop out a spoonful from each and add this to the salsa mix, stirring through. Fill sweet potatoes with salsa

Assemble the cos lettuce leaves with diced tomato, avocado, sauerkraut

Plate the sirloin and serve!

BE AT BUCKLEY’S

BE at Buckleys Menu (Black)

I’m extremely excited to finally share the upcoming menu for a new adventure I’m embarking upon with one of my favourite London eateries, Mr. Buckley’s. 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.

Each month the menu will be curated by me, and masterfully prepared by Mr. Buckley’s 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. 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 (especially as I’ll also be leaving you with some Tasha/Be feel-better tips!). Of course for those already super fit, healthy and well, your bellies will simply love our nutrient dense, organic, local and seasonal fare! Please join in and share Be At Buckley’s so we can make this a permanent, monthly night out!

Bookings are now open for the inaugural event. There are limited spaces still available for our two-date launch April 15th and 22nd so book quick! Otherwise join us on the very first night that we welcome the public on Tuesday 6th May.

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: 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!)