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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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

ROAST SALMON & VEG (grain, gluten & dairy free, paleo)

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This is one of my weekly go-to meals because it is so delicious, simple and quick. It is low in starches and carbs (sugars), so is great if you’re wanting to cleanse and energise your system without starving yourself or turning to short-lived things like juice fasts (which only serve to slow your metabolism and upset your sugar and insulin levels over time). Remember the best way to “detox” is to eat clean, fresh food with a high ratio of low-sugar vegetables, good quality protein, clean fats and plenty of medicinal fresh herbs.

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Ingredients (serves 2)

  • 2 pieces of wild, or responsibly farmed organic salmon
  • 2 courgettes
  • 10 button mushrooms (or 5 medium sized mushrooms sliced in to halves)
  • 1 small head of broccoli
  • 2 spring onions
  • 1 thumb of ginger
  • Juice of ½ a lemon, or a few teaspoons of apple cider vinegar
  • 1 tbsp coconut oil or butter
  • 1 tsp of good quality salt – Himalayan, rock or sea

Optional:

  • 4 handfuls fresh seasonal greens (spinach, kale, chard etc)
  • 1 bunch of fresh coriander
  • Coconut liquid aminos or organic gluten-free soya sauce

Preparation

  • Pre-heat the oven 180°C on bake and grill
  • Slice the courgettes in half length ways, then into rounds about 1cm thick
  • Slice the broccoli into medium sliced florets, and cut up the stalk into half rounds (don’t discard the stalk – it’s delicious!)
  • Finely slice the spring onions and ginger
  • Roughly cut up the fresh greens and/or coriander

Directions

  • Put the courgettes, broccoli and mushrooms in a bowl and massage the coconut oil into them then spread them onto a baking tray
  • Place the salmon in the middle of the tray with the skin side up. Place the spring onion and ginger over and around the salmon
  • Sprinkle salt over everything on the tray
  • Place in the oven and cook for 20-25 minutes
  • Five minutes before the salmon and veg are done take them out of the oven and sprinkle with coriander, and pour the lemon juice and soya sauce over the salmon before returning the tray to the oven. At this time also put the seasonal veg on to steam or gently boil
  •  In five minutes check the salmon is cooked through and if so, serve up and enjoy 🙂

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

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

 

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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!

 

 

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!

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!

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!