Category Archives: Sugar Free

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

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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

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‘dairy free’ Probiotic Lemon Cheesecake

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.

Lemon Kefir Cheesecakes

Gluten free, low FODMAP, dairy free (debatable), egg free, sugar free

PREPARATION TIME      TOTAL TIME
                      1-2 days in total

Serves 4

kefir_cheesecake

INGREDIENTS

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)
INSTRUCTIONS

  1. 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
  2. Add juice and rind of lemons to kefir cheese and mix. Depending on taste buds add more lemon.
  3. 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.
  4. 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.
  5. 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.
  6. 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.

 

1. Why Paleo?

paleo

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'!

Happy Weekend to Everyone

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The Paleo Way

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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?

Lunchbox Ideas

When it comes to lunches and filling lunchboxes for kids I often hear the saddened sigh or a cringe on faces. I love filling my girl’s planet box every evening for the next day whether it be for home, care or travel. But what do I put in there you say? How does it keep her interested when you simply can’t be bothered?! Well, firstly I can’t promote Bento Style lunches enough. Think picking platters, a bit of this a bit of that, deconstructed sandwiches because let’s be honest most kids pull their lunch apart anyway so why not make it easy for them. They are easy, yes different, and lots of people will find them odd at first, but seriously I have adults drooling over M’s lunches. So with school going back I thought it be fitting that I share my favourite recipes and recipes of blogs, chefs and friends that are sure to keep your kids lunchboxes (and your own) full of nutritious wholefood’s that are a mix of grain free, sugar free and dairy free items*.

a few websites and blogs (off the top of my head) I recommend for recipes:
www.facebook.com/realfoodmumau (of course)
www.mummymade.it
www.wholefoodsimply.com
www.againstallgrain.com
www.superchargedfood.com
www.ahealthymum.com
www.thenaturalnutritionist.com.au
www.iquitsugar.com
www.nomnompaleo.com
www.nourishedkitchen.com
www.deliciouslyella.com
www.the-fit-foodie.com/blog/
www.wellnessmama.com/
http://www.thepaleomom.com/

Snacks

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RealFood Mum Blog
Wholefood Simply
http://www.wholefoodsimply.com/
Mummy Made It
http://www.mummymade.it

Lunch

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RealFood Mum Blog
Pink Farm
https://www.facebook.com/ourpinkfarm
The Natural Nutritionist -contains some dairy and grain

http://thenaturalnutritionist.com.au/

Danielle Walker aka Against All Grain

http://againstallgrain.com/

Supercharged Food

http://www.superchargedfood.com

Nom Nom Paleo

There are so many other resources out there too. Check into my Pinterest for more websites to visit. I am sure these will keep you busy for the next term.

 

*note that some recipes do contain dairy, grain, sugar and FODMAPs. Please adjust recipes accordingly or contact me for recipe help.

Orange and Chia Cakes/Muffins

School is just around the corner so why not spend the weekend in the kitchen baking. I am very big on nutrition and teaching kids the importance of real food vs CRAP so get the kids in their with you and teach them about what you are making, why and how it will help them. This will build a great foundation for them and also puts the demand for sugary processed foods from the school canteen on hold for a while.
These beauties are packed with Chia Seeds that are rich in Omega 3’s, fibre and protein. Chia seeds are great for filling little (and big) tummies and giving great energy to get them through a full day and keep their brains focussed in class too. Of course we’ve included Oranges as we are still eating through our tree here. You all know they are high in Vitamin C but incorporating the peel adds fibre to the recipes as well. We’ve gone nut free too as more and schools are on this initiative so it makes your job easier. WE opted for coconut flour as it compliments oranges well in this recipe. Coconut Flour is a great substitute for gluten and nut flours (even buckwheat dare I say considering my current affair) as it is lower in carbohydrates and full of beneficial fibre, vitamin C and B12; all important for our growing offspring. Eggs are fabulous and although you could go completely egg free but you might as well just give the kids chia puddings instead of a baked treat here.

Feel free to add flavours (spices, essence, superfood powders etc) anything sugar free and part of the real food pantry.

chia_orange_stack
Orange and Chia Seed Cakes

Orange and Chia Seed Cakes

nutfree, grainfree, low FODMAP
PREPARATION TIME       TOTAL TIME
15 MINUTES             45 MINUTES

INGREDIENTS

3 Tbsp Chia Seeds, soaked in hot water (ratio 3:1)
1 whole Orange (the whole thing chopped) plus, the juice of a second navel orange
½ cup of Virgin Coconut Oil (softened but not liquid)
¼ Cup Maple Syrup
3 x good sized Eggs
1.5 tsp  Baking Powder
1/2 cup of Coconut Flour

INSTRUCTIONS

Pop Chia seeds in water and set aside
Preheat oven to 170c
Prepare Muffin Tray with cups or baking paper

1. Pop the chopped orange in the food processor and whizz until it purees. Juice the other one and pop to the side.

2. Add softened coconut oil and maple syrup in a bowl and beat until combined and creamy.
3. Add eggs one at a time beating thoroughly after each one

4. Combine Orange and Chia mix (as well as second juice) then add to the bowl

5. Combine flour and baking powder in sieve and gradually folding in to mixture
6. Leave to sit for 10 minutes to let the chia and coconut flour activate
7. Pour into prepared tray

8. Bake at 170c for about 30 Minutes testing with skewer.
9. Leave to cool completely if you can resist, the cooked chia needs some time to cool down

 

Top with maple glaze or whipped coconut cream

orange_chia
YUM