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.
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.
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.
serves 2 (multiply as required)
preheat oven to 190c
PREPARATION TIME COOKING TIME
5 MINUTES 15 MINUTES
2 small handfuls of pumpkin seeds (or use a mix of pumpkin, sunflower and flax)
1 Tbsp Coconut Oil
2 Tbsp Coconut Flour
1/4 tsp Himalayan or sea salt
1 tsp za’tar (or dry herb of choice)
In a blender, pulse egg until fluffy (remove)
add chopped zucchini and pumpkin seeds and pulse until ground
add egg, coconut oil herbs and salt
add coconut flour one tbsp at time and pulse lightly then leave for a few minutes to absorb.
Pour onto baking sheet and spread to desired thickness
Bake for 10-15 minutes or until lightly brown
Flip and bake for a further 5-10 minutes
Take out, top favourite toppings and bake until heated through
I have been super busy on a new project that I can’t wait to share with the world. Things are getting exciting here!!!
But even more exciting was my milk kefir grains. I ferment my grains in coconut milk/cream/meat every other day and totally forgot about them needing the sugar in lactose so I thought they had died. Thanks to a kefir expert or two I revived my babies and now they are producing both cows and coconut kefir.
Milk kefir is a bit of controversy. Some say the lactose is fully fermented out others say that it’s not. Me, I’m on the fence. I ferment my cows milk longer to try and ferment as much lactose out and I only have a small try and give the rest to the family as their probiotic through making smoothies, ‘sour cream’, tzatiki or as I did here for this recipe make some amazing desserts. My gut has been ok and by small amount I mean one serve once a week.
My next test is to make coconut cream kefir cheesecakes so stay tuned for an update.
1 litre Milk Kefir (on 2nd ferment strain through a cheese cloth over a bowl for 24 hours, keeping the solids and using liquid whey for other uses)
2 lemons juiced
rind of 1 lemon
2 Tbsp Coconut Oil melted
1 Cup of mixed nuts blitzed
1-2 Tbsp Maple Syrup (obviously I’m not a sweet tooth)
As said above, strain grains through a cheese cloth or nut bag to separate the whey and kefir. I hung my nut milk bag off a spoon over a jug and let it drip overnight
Add juice and rind of lemons to kefir cheese and mix. Depending on taste buds add more lemon.
To sweeten you could also add 1 tbsp of maple syrup or rice malt syrup. Leave overnight in fridge if you can as flavours will be so so so amazing after another day.
Melt Coconut Oil, blitz nuts and seeds in food processor until fine. Mix together with maple syrup or rice malt syrup. Taste and add more sweetness to nut mix if desired.
In a muffin tray or any pie tin/tray line with baking paper and press the nut mix in to form a base. Pop in freezer for 10 minutes.
Spoon Lemon Kefir Cheese on top of base and smooth out or peak up (be creative). Either serve now or pop into freezer to semi set for 30 minutes.
This is a great way to get the probiotic’s into the family and friends.
You could also use your own yoghurt if you don’t have kefir.
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’
PREPARATION TIME COOKING TIME
10 MINUTES 20 MINUTES
Coconut Oil for cooking
600 grams Grass Fed Steak (I used Rump)
2 Tomatoes (diced)
2 Red Chillies (diced with seeds)
1 Zucchini (diced)
Season meat both sides and heat grill with a little coconut oil
Cook meat 3 minutes each side and take off to rest
In a pan add a little coconut oil taco seasoning and vegetables, cook to soften
Add broth and simmer for a few minutes
Slice steak into thin strips and add to sauce
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
Serve with Tacos, Salad, Vegetables or any side dish you love.
1. Why Paleo?
I realised how closely linked my lifestyle is to the REAL Paleo when I attended the seminar 'The Paleo Way'. The way most interpret is a lot of meat and a lot of 'Paleo Treats' when really its 60-80 g protein and say no to treats (because to be honest if you are eating the correct way you may not even need to snack at all from hunger)
we're all 99.9% identical, we are the same as our ancestors (being hunter gatherers) and have the same things available-these are the principles we should live by- N.G
We have an abundance of real food available to us but in actual fact we consume so much processed, packaged, sugar and starch laden products that our guts are terribly inflamed. Our primal bodies were not made to consume these foods.
One thing for sure that I can say is that I have no idea what our ancestors ate, but I know the things they didn't so you can work out from that statement right there what you should nourish your body with. But in saying that it's not that simple (or complicated). What is now happening to our real foods is not what was happening to them 3 million years ago. Our soils are depleted, our fruits are bred for sweetness, our vegetables are grown to gigantic proportions, they are not simple foods anymore (on a commercial front). Go to any supermarket and look at the potatoes, pumpkins, corn, zucchini(HUGE and lacking in nutrients) taste the fruits (once you get through the sprays and wax). Now go to a farm or market or find someone that grows their own and see theirs, taste theirs......DIFFERENCE!!! And you'll hate it because we have been bred to consume starch and sugars when in fact we weren't made to. Extreme? No! Informed? Yes!
Paleo touches on the 'Hunter, Gatherer' expression a lot. Now you don't need a bear skin outfit, a spear and to hunch over like you have the worlds worst scoliosis (thanks the uneducated, 'non-extremists' for painting that picture for the public) it's a simple concept that means to source your foods or grow it. To go that extra step for the health and wellbeing of your family and know where your food comes from and how. You may be thinking that you are doing just fine as you are as you eat pretty ok really and kudos if you do, but how much better will you be if you made small changes to your diet that incorporated more 'hunter, gatherer' 'Paleo' principles?!
And that's No1 (6 pages of notes condensed)
Food for thought, I know....I'm still chewing down on the Paleo principles as I am still a little apprehensive and defensive when I talk about my family and how we eat as I believe that everyone is the biggest judge on everyone else's eating habits. I'd like to convey myself as not someone who 'judges' (unless you consumes take away and junk daily-then I'll be inclined to disagree sorry), I'd like to be someone who encourages others to THINK about their food choices and sources and to educate people on the benefits of making changes to their eating that can decrease illness, inflammation and improve energy, mental health, and overall wellbeing.
Let me know if I am crossing the judgemental barrier into extremist as I would hate to be labeled an 'orthorexic'!
Ok I’ll admit it…..I’m addicted to smoothie bowls. I don’t know whether I need therapy or an intervention or whether it’s ok for me to seriously obsess over creating bowls of awesomeness (if I do say so myself) everyday – or there about.
My favourite at the moment would have to be a ginger and cinnamon flavoured one as it is cold here at the moment and to help with my lack of blood flow I’m at least trying to make an effort to reduce inflammation with these inclusions. I have also gone from frozen to room temp bowls. Slowly but surely I will transition from them but this creative obsession is too fun…..at least it’s a healthier obsession!?
Here is my idea of a smoothie bowl and why I include the things I do to keep me healthy, balanced and nourished from the get go (or be it lunch or dinner….sssshhhhh don’t tell the coach)
My Winter Smoothie Bowl
PREPARATION TIME TOTAL TIME
2 MINUTES 5 MINUTES
1/2 frozen banana (I peel, cut mine into quarters and pop into freezer so there’s always options for smoothies, nana ice-cream or a quick snack)
1/4 cup frozen blueberries (I buy organic frozen berries or freeze fresh when in season)
knob of ginger root
1 tsp ground good quality cinnamon (yes the supermarket ones are not that good)
1 tsp maca powder (lady hormone help)
1 tsp slippery elm bark powder (helps digestion and is a great thickener)
1 tsp of fibre/ omega 3 mix (I mix psyllium husks, flax seeds and chia seeds and pop in jar and scoop out to get a rounded selection of boost – this is also a great alternative to making chia pudding if you don’t want to overload on chia every time)
200ml filtered water (you could use homemade almond milk or coconut water or coconut milk but I prefer to help my daily water intake as much as I can)
1/4 avocado (it’s important to include good fats with your smoothie bowl like avocado as it helps to balance the sugars that you are consuming through the fruits)
*optional (I add to mix up the flavours 1 tsp cacao, 1 tsp turmeric, basil leaves, mint leaves, 1 tsp acai powder, 2 strawberries, 1 Tbsp fresh cut pineapple, 1 tsp spirulina/ super greens mix, knob of zucchini/cucumber, sprig of watercress, 1 tsp unhulled toasted tahini. Anything really to change it up and get your taste buds loving yourself.
add all ingredients to a blender
2 blend on high for 2 minutes
rest for 1 minute
blend on high again for one minute
Pour into bowl, top with a small selection of nuts and seeds (TIP- chop them they stretch further. I chop a selection and keep to add to meals, then I am not over consuming and regretting it half an hour later)
Pour over a drizzle of coconut kefir or unsweetened coconut yoghurt or make your own with a good starter (avoid using commercial yoghurt to culture)
add a sprinkle of coconut, cacao nibs, goji berries or whatever you have to add a little antioxidant, taste, texture and little surprises
mix it all through the smoothie mix
eat slowly, chew through it even if its liquidy please.
NOTES- why I choose a smoothie bowl over a smoothie
*Drinking a smoothie is not as satisfying (to me). It’s rushed, you can over consume and end up hungry an hour later. By adding texture like nuts, seeds, berries etc you are forced to chew and that aids digestion, satisfies your taste buds, your brain and your belly.
*It forces you to sit down and eat (yes I know we don’t all have time) you will be fuller by eating slower and concentrating.
*You can take it anywhere in a jar
*You can prepare it the night before
*It gives me enough to get through until lunchtime. By including the above it is a rounded balance (for me) of the right things to keep me energised, happy and full until I call for lunch.
How many times do you leave the house in someone else’s hands and just ‘assume’ it’ll all be handled and those few hours your out won’t matter??? THEN you get home and the roast is still on the bench and there is a hungry little human greeting you ‘mummy I’m hungry’
GAH…..panic stations!!! I had meat thawing everywhere today, fillet on the bench, chuck mince in the sink, and lamb just hanging out for the day near the stove. Come 4.30pm there was only one thing I could do, grab the mince that was the closest to thawed and try to work something out. Filled the sink with cold water, immersed the meat and quickened the process while I gawked at the fridge and then at my daughter who looked like she was going to die of hunger, or hanger and that’s not cool in my house.
I had greens coming out my behind so asian inspired it was. I grabbed whatever fresh, dried and ground herbs and spices and set out to create something out of nothing…….
Panic no more, a chilli chow mein (the totally healthy non nasty packet salt version) is here to save the day.
Chilli Beef Chow Mein
grainfree, dairyfree, sugarfree, lowfodmap
PREPARATION TIME TOTAL TIME
10 MINUTES 20 - 40 MINUTES
500g pasture raised chuck beef steak minced or good quality minced beef
1tsp fresh grated ginger
1 tsp Turmeric
1 tbsp Cumin
1 Carrot grated
1/4 Cauliflower riced
1/2 Chinese cabbage
1 Bok Choy
4 whole Silverbeet stalks
1 Zucchini Spiralized
1 big hot Red chilli (leave out or reduce amount for kids)
1 tbsp Fish sauce
1 tbsp Coconut aminos/ tamari
1 and a bit heaped tbsp Tahini
400ml broth (homemade preferably)
1/2 tsp Himalayan salt
Brown meat ginger turmeric cumin
Whilst that’s going whip out food processor, grate carrot, empty, pulse cauliflower to ‘rice’
Add carrot and cauliflower, leave for a few minutes while you shred cabbage and silverbeet
Add cabbage and Silverbeet.
Mix sauce and add with cold broth
Pour over pan
Simmer for 5-10 and slice Bok Choy
Add Bok Choy
Turn off, cover and leave until needed. The long the better
Just before serving add zoodles and heat through.
Top with extra chilli, some tangy kraut and watercress.
Not in to Beef? Swap beef for chicken, pork, prawns, fish, tempeh or go vegetarian and serve with a fried egg
Recipes and resources for Grain Free, Dairy Free and Low FODAMP, Lacto-Fermentation and more-Eating REAL natural, organic foods-Health and fitness as a busy mum & wife. A journey through healing.