Category Archives: Grainfree

Chocolate Granola

Just made the best tasting ‘nola’ (aka granola, cereal, muesli….whatever you call it) so I have to share my triumphs.

It tastes just like coco pops but it’s good for you!!! My cherub is impressed with her chocolate for breakfast.

Coco-Nola

coc_nola_1

INGREDIENTS:

1/4 Cup Almonds
1/4 Cup Cashews
1/4 Cup Walnuts
1/4 Cup Macadamia Nuts
1/4 Cup Sunflower seeds
1/4 Cup Pepitas
1/4 Cup Goji Berries
1 Tbsp Chia seeds
1 Tbsp Cinnamon Powder
1 Tbsp Mesquite Powder
2 Tbsp Cacao Powder
2 Tbsp Coconut Oil
1-2 Tbsp Maple Syrup (optional)

Step two Ingredients:

1/2 Cup Coconut Flakes
1 Cup Sprouted Buckwheat (Buckinis)

INSTRUCTIONS:

1. On an oven tray combine all the nuts and seeds
2. Add powders, oil and maple
3. Toss
4. Pop in an oven at 200c
5. After 5 minutes mix on the tray(you don’t want to burn the powders and get it stuck)
6. Add Buckwheat and coconut. Leave oven door open (this is to make sure the coconut doesn’t burn)
7. You will smell an aroma of chocolate and coconut, this is when it’s done (about another 5 minutes)
8. Open oven door fully, pull tray out of doorway, leave tray on rack and leave to cool.
9. Once cool, grab a pestle or a measuring cup and squash all the nuts until crushed to your liking.
10. Put in jar
Serve with Coconut milk or nut milk, berries and banana.
Enjoy in moderation. For us a small portion is substantial as it’s packed with fats, protein and carbs.

Over indulgence may lead to belly ache ha ha

Advertisements

Pizza

How hard is it to find a pizza base that works for grain free? I’m still testing this one but I will share so please give me your thoughts.
pizza_7

I am forever Googling and Pinterest searching for ‘Paleo’ pizza dough but I haven’t found one that works for me and the family that’s easy, quick and not packed with high starch foods. A while a go I made a base that was my cracker recipe and it was great, it’s my personal favourite but in volume it’s a lot of seed and flax for pizza really. Today was one of those days where I was determined to find a happy medium for pizza especially when I promised my princess it was pizza night.

pizza_1
raw dough

This base is grain free, nut free, dairy free and was actually really light in texture (the key to coconut flour, use little and don’t over work it and fluff the eggs- how is that easy……eggs and blenders are a match made in heaven that is all).
Pumpkin seeds/pepitas are a great little green seed. They are a great source of omega-3 fatty acids and also a source of calcium, iron and some B-complex vitamins and protein. Great for all the family. Soaking and dehydrating also removes the phytic acid which the digestive system cannot break down. But like all nuts and seeds all in moderation and too much of good thing can do more harm than good.

pizza_2
pizza_5

Pizza Base

serves 2 (multiply as required)
preheat oven to 190c

PREPARATION TIME           COOKING TIME
5 MINUTES                  15 MINUTES

INGREDIENTS

2 small handfuls of pumpkin seeds (or use a mix of pumpkin, sunflower and flax)
1/2 zucchini
1 egg
1 Tbsp Coconut Oil
2 Tbsp Coconut Flour
1/4 tsp Himalayan or sea salt
1 tsp za’tar (or dry herb of choice)

INSTRUCTIONS

  1. In a blender, pulse egg until fluffy (remove)
  2. add chopped zucchini and pumpkin seeds and pulse until ground
  3. add egg, coconut oil herbs and salt
  4. add coconut flour one tbsp at time and pulse lightly then leave for a few minutes to absorb.
  5. Pour onto baking sheet and spread to desired thickness
  6. Bake for 10-15 minutes or until lightly brown
  7. Flip and bake for a further 5-10 minutes
  8. Take out, top favourite toppings and bake until heated through
pizza)4
lovely green slices of yum

Chilli Steak

My favourite day…….TACO TUESDAY

Here’s a quick and easy meat for tacos well anything really, but was amazing in some grain free tortilla’s with avocado, cucumber, coriander and kraut!! Pleases the family and especially the ‘cave man’

 

Chilli Steak

 

chilli_steak
Chilli Steak for Taco Tuesday
PREPARATION TIME             COOKING TIME
10 MINUTES                   20 MINUTES

INGREDIENTS

Coconut Oil for cooking
600 grams Grass Fed Steak (I used Rump)
2 Tomatoes (diced)
2 Red Chillies (diced with seeds)
1 Zucchini (diced)

Taco Seasoning
1 Tbsp Cumin
1 Tbsp Smoked Paprika
1 tsp Turmeric
1/2 Tsp Cinnamon
1/2 tsp salt
1 tsp chilli powder
(onion and garlic powder optional)

400ml bone broth

 

INSTRUCTIONS

  1. Season meat both sides and heat grill with a little coconut oil
  2. Cook meat 3 minutes each side and take off to rest
  3. In a pan add a little coconut oil taco seasoning and vegetables, cook to soften
  4. Add broth and simmer for a few minutes
  5. Slice steak into thin strips and add to sauce
  6. Simmer for another few minutes depending on how you like your steak. We split three ways- my daughter and I like rare so we took a portion out and let the rest simmer and absorb the sauce and cook a little longer
  7. Serve with Tacos, Salad, Vegetables or any side dish you love.

 

Chicken Liver Vegetable Sautee

Chicken Liver Seven Vegetable Sautee

market_bowl
Chicken Liver, Seasonal Vegetables, probiotics, Good fats, Nuts and Seeds to top
PREPARATION TIME              TOTAL TIME
10 MINUTES                    20 MINUTES

INGREDIENTS

A few Fresh Chicken Livers (good quality)
1 tsp sumac
Handful basil leaves
¼ tsp salt
1 red chilli
ginger/ turmeric

Vegetables (seasonal is best, choose your favourites, cook them, eat them)

silverbeet
bok choy
mushroom
spinach/kale
eggplant
zucchini
broccolini spears
Sweet Potato
Cauliflower

¼- ½ cup broth

 

To Serve 
lettuce
cucumber
fermented vegetables
coriander leaves, water cress

Dressing
1 tsp tahini paste
1/4 avocado
1 tsp Apple Cider Vinegar (acv)
2 Tbsp olive oil

 

INSTRUCTIONS

  1. Heat coconut oil in pan
  2. Add liver
  3. Add herbs, spices and salt
  4. Add veggies from top
  5. Sautee til softening
  6. Add broth
  7. Simmer for a few minutes
  8.  Tear lettuce, dice cucumber, spoon fermented vegetables, coriander, watercress
  9. Add everything from pan including any liquid left
  10. Mix dressing in a jar and shake
  11. Pour over dressing, mix, cut up and eat!!

 

Cinnamon Scrolls

mmmmmm cinnamon cooking is amazing. I think I consume it more than I consume coconut oil- actually I consume it with coconut oil every time ha!

It’s a fabulous spice and has amazing powers that fight inflammation, digestion and bad moods. We add it to smoothies, milks, chocolate, cakes, savoury meals, kombucha, tea, everything we can.
I wanted to make a not so sweet treat for my possum this week that I knew would be an ok, sometimes thing. She loves biscotti’s so I decided to create a biscotti/scroll type thing whilst trialling dates back in the diet. I haven’t been brave enough to try any yet but I hear that they taste pretty ok- accompanied with dairy free caramel glaze…..I was told I love you a lot.

We spent most of the day in the kitchen as there hasn’t been much new  baking action worth writing home about to my amazement my three-year old did most of the work.

scroll_2
kids love creating

Cinnamon Scrolls

grainfree, dairyfree, sugarfree

PREPARATION TIME              TOTAL TIME
20 MINUTES                    1 HOUR

pre heat oven to 190c

INGREDIENTS

Scroll

1 ½ Cup Blanched Almond Meal
1/3 Cup Coconut Flour
½ Cup Coconut Oil
½ Cup Water
1 egg

Filling

½ Cup Medjool Dates chopped (3 in total)
1/3 Cup chopped pecans
2 Tbsp cinnamon powder
2 Tbsp coconut Oil
1 Tbsp Ghee (opt out and increase coconut oil to 3 Tbsp)
1 Tbsp seed butter (I make sesame, pumpkin and sunflower seed)

Glaze/ AKA Dairy free condensed milk

400ml coconut cream
¼ cup maple syrup
1 tsp vanilla extract

 

INSTRUCTIONS

1. Add Flours, egg and water to bowl and combine

2. Melt oil and add.

3. Dust baking paper with coconut flour and knead dough until well combined

4. Roll between two sheets of baking paper until 1 cm thick.

5. Pop in the freezer for 10 minutes+ to set

6. Make filing by blending everything in food processor

7. Take dough out of freezer and spread filling all over
scroll_1
8. Roll into log very carefully (I had to press bits of mine together again- I think it wasn’t set)

9. Cut into segments

10. Bake for 30 minutes

scroll_3

Glaze

1. heat coconut cream on stove until all liquid

2. add maple syrup and whisk

3. simmer for 20 minutes, leave to cool

scrolls_4

 

Drizzle glaze over scrolls or brush over, set in fridge or devour then and there

The Paleo Way

EHQ1715_fb_banner2

It seems every blogger and their daughter has posted a review on ‘The Paleo Way’ tour that was held nation wide a couple of weeks ago. I have been reading through all 26 pages of notes that I took wondering how I would summarise what I took in and learnt into a short, interesting blog post?! Let’s just say that there is no short answer to my review on the night. It went for over 5 hours, Nora Gedgoudas was A.MAZING (yes I am exaggerating that word) I have expressed my love for her and her book ‘primal body, primal mind’ before and recommend it to anyone who is looking for education on eating real food.

I think what I took out the night was that ‘Paleo’ is such a label and is interpreted mostly as a huge carnivore diet based on lots of protein and bacon. In fact…..well in primal fact the truth be told is that the presenters expressed that their ‘Paleo’ is a well balanced diet. Yes it is lower in carbohydrates than what most dietitians recommend and yes there is a strong push for fat, but in actual reality the main source of food is vegetables, good, organic vegetables, lots of wild caught fish, nuts, avocados, pasture raised AND FINISHED meats. ‘Know and grow’ was a great statement by Pete Evans. Know where your food comes from or grow it. Eat seasonally, sustainably and in healthy portions. There was no extremities in foods to avoid; if you really listened with an open mind that is, clearly avoid high inflammatory foods (especially if you have gut issues) they cause gut permeability and have little nutrient value in your diet that you can’t get from real food.

There is a new TV series coming to channel 7 (here in Australia) all self funded by Pete and his partner Nic. It will feature interviews of leading scientists, chefs, dietitians etc from all around the world supporting ‘The Paleo Way’ and what the principles of eating a real food diet are.

So in my re-cap I thought- why condense it to one post? Why not share what I learnt in topics from my scribble so that if you missed seeing Nora and are really interested in learning more about Paleo/Primal/Real Food/ Whole Foods then I will share my notes.

1. Why Paleo?

Supporting Local Growers & Farmers

REPOSTING from last year…….

 

This is a huge passion of mine! Whether you are living in a big city, country town or something in between…support the local producers.  A while ago I convinced my husband to come grocery shopping with me in a supermarket. I had him do most of the shopping while I pushed as I wanted him to see what we bought. At the end of the shop we were behind a family with an overflowing trolley filled with foods that I would not want anyone in my family consuming. Hubs watched them go through (most likely thanking god that we only have one child) and their total was $126, then it was our turn. Half a trolley of vegetables and meat later and our total exceeded the family in front; $150. He was blown away and I caught him saying ‘how can a family eat crap for less?’ I told him commercial food from big supermarkets are cheap. A family assorted pack of biscuits for arguments sake is half the price of a tub of strawberries, it’s a shame really.
The following week I took my hubs to the market where I buy all my vegetables and whatever else I can. Once again I gave him the money and free reign to purchase the weeks worth of fruit and veg. Three green bags later and we’d spent $30. A stop at the butcher $30 and an order of organics from health food shop ($100 for the month) and we were in front by $50. He was so happy and relieved the exercise paid off.

vegetables EGGS

Since then he has told half a dozen mates that exact story in hope that they will stop shopping at the chains and start buying local. It is sad and disgraceful that supermarkets (even the ones that are the cheapest) continue to have people spend too much money on crap let alone fresh produce. But it is uplifting and so so satisfying to find local suppliers that are half the price, great quality and people you can trust.

Think Local before you enter the supermarket next time..

 

FARMERS’ FEED

This month is at Farmers Feed they are setting a challenge to shop and eat from your local farmers market for a whole week. Register to commit and see the savings, education and the overall feeling of eating REAL seasonal foods that are grown/raised by the seller.

Check out where your local market is.