Tag Archives: cleaneating

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

Kangaroo Burgers

Probably not the first mince you would grab from the meat section but Kangaroo meat is great. Great for you, great tasting and can be used as an alternative to almost all beef mince dishes.

We love our burgers, you can add whatever you like to them too and the family can get a veg packed patty of yum.

Super easy to make, can be prepared ahead, taken along for a BBQ lunch, great in school lunches, great for breakfast and even for a cold healthy snack.

Kangaroo Burgers

kangroo_burger_2

INGREDIENTS

500g kangaroo mince
1 zucchini grated (squeeze out the excess water)
1 carrot grated
1 cup of mushrooms diced or grated
1 onion diced (optional for Low FODMAP)
1 egg
1 Tbsp Tomato Paste (low salt)
1/2 Tbsp Chia seeds
1 tsp sumac (sweet and tart)
1 tsp basil
1/4 tsp salt
grind of pepper to season
1 Tbsp Coconut Oil

NOTE: you can add any herbs or spices you like.
Add some minced liver too – a great way of packing in more that no one can taste.

INSTRUCTIONS:

Combine everything in a bowl and mix with hands until combined (really massage the mix to maximise flavour)
Form into balls. Vary in size if you have big and little people in the house to feed.
Pop into fridge to set for at least 20 minutes

Season the grill with some coconut oil (or better yet brush each burger with macadamia oil)
Grill on medium for 5 minutes each side
Kangaroo is a game meat so is best to cook just under done

kangaroo_burger
Serve with grilled veggies, in a burger with tonnes of greens and homemade chilli mayo.

 

 

Grainfree & Nutfree Banana Bread

Bananas seem to be everywhere in my house. My organic supplier has a new variety and I swear by day two they are twice the size. We love them though, especially when they go brown as they are better for our sensitive digestive system.

I had some ‘damaged goods’ so to speak (I dropped a large squash on a few ha) so it was to the mood board for some banana inspired recipes. Every recipe called for dates, sweetener, almond flour, tapioca, walnuts etc; we wanted a clean version as really come on a banana is sweet enough!

This is what we ended up with. …._MG_4104

A little flatter than normal and a little dense as I did forget to put the baking powder in until it was in the loaf tin so I mixed it around in tin…whoops. It also was hard to know when it was cooked (as with all coconut recipes I find). Let me know how yours turns out.

 

 

Banana Bread

grain free ,nut free, sugar free, dairy free, low FODMAP
preheat oven to 200c, line a loaf tin with baking paper
PREPARATION TIME       TOTAL TIME
10 MINUTES             1 HOUR

INGREDIENTS

3 Large Extra Ripe Bananas
5 Eggs
1/2 Cup Coconut Flour
1 Tbsp Ground Cinnamon
1 Tbsp Tahini
1 Tbsp Coconut Oil
1 tsp Baking Powder
1/4 tsp Vanilla

INSTRUCTIONS

1. Add bananas to food process and whizz on high until a smooth paste.
2. Add Cinnamon and Tahini and whizz again until combined (the mix will turn brown)
3. Add Eggs and Oil while the food processor is going along with vanilla
4. Add Flour and Baking Powder last of all
5. Pour into a lined loaf tin
6. Bake at 200c for 50mins or until an inserted skewer comes out clean in the centre.

Cool slightly before slicing.
Slather with Butter and Enjoy.
Portion and freeze if it doesn’t get eaten in the first hour.

 

banana-bread
Watch for those little hands

 

Roasted Brussel Sprouts

Here’s a favourite of my daughters, I’m pretty sure she would eat just this for dinner most nights if I let her.

_MG_3804

Roasted Brussel Sprouts

Set oven to 190c

*quantities vary depending on how many people you have or how much of a serving you want.
1. Cut Brussel Sprouts from top to bottom but not completely (you just want them to open but stay whole)
2. Place in roasting dish with coconut oil or ghee
3. Dice bacon and add to roasting pan

4. Place in oven and roast for 40 minutes to an hour
5. After about 20 minutes, check and toss

They will become tender on the inner and crisp on the outer leaves
Sprinkle some activated almonds on top

Serve with meat of choice and other seasonal vegetables.

 

Burgers & Fries

Take one Veggie Burger or one Meat Burger add a little salad, some homemade cultured mayo, relish, sauce, some grain-free buns and you have the best home ‘take away’ you’ll ever eat.
Often we forget that you can get better than eating out by doing it yourself but the convenience of eating out is more favourable.

So I say make a lot of patties and freeze them, always have eggs and whip up some buns or use large field mushrooms like we do to cap off the burger.

Fry some sweet potatoes or try my zucchini fries. Eating real food can be just as yummy as take away and you’ll avoid the bloat, the guilt, and the mood swing tomorrow!

deconstructed-burgers

Veggie Burgers

You can jazz these anyway you like. Italian, Thai, Falafel anything really. The base is the following;

Veggie Burgers

served here with zucchini fritters

bugers-stack

INGREDIENTS

1 zucchini
1 carrot
2 large mushrooms
1/4 cup walnuts or (seeds of pepita’s and sunflower)
1 tbsp coconut flour
1 tbsp coconut oil

INSTRUCTIONS

1. Mix in food processor
2. Add flavourings, pulse
3. Leave to rest for 10 minutes
4. Form into balls
5. Refrigerate for 30 minutes
6. dust with coconut oil
7. Heat coconut oil in pan
8. Fry until set, flip and do the same on other side

Serve with complimenting veggies or salad or pop in a burger with zucchini fritters!

burger

Kids – Apple & Cinnamon Muffins

I don’t usually stray from foods I can’t eat but there are apple eaters in the house and they were on their way out so I thought instead of composting I’d attempt to bake.

This recipe can be adapted for most fruits really. Blueberries are my favourite followed closely by strawberry and rhubarb. But try banana, pineapple, raspberry, throw some choc bits in!

muffins

Apple & Cinnamon Muffins

grainfree, dairyfree, sugarfree, histamine, inflammation 
PREPARATION TIME          TOTAL TIME
10 MINUTES                50 MINUTES

Preheat oven to 180c
INGREDIENTS
1/2 cup coconut flour 3/4 cup blanched or activated almond meal 1 1/4 tsp baking powder spice mix* 4 eggs  1/3 cup coconut oil 2 tsp 100% maple syrup (optional) 1 cup homemade apple puree 1 cup diced apples 2 tsp vanilla extract1/4 cup milk of choice or coconut kefir or yoghurt
*spice mix
3 tsp cinnamon powder
1/2 tsp allspice
1/2 tsp nutmeg
1/2 tsp ground ginger
1/4 tsp ground cloves
1/4 tsp salt

INSTRUCTIONS
1. mix dry ingredients in a bowl
2. mix wet ingredients (except apple)
3. add apple puree to wet ingredients
4. add diced apples and fold
5. fold wet mixture gradually into dry
6. pour into prepared muffin tray (or alternative cake dish or loaf pan)
7. cook for 30 minutes
8. remove from oven (check for clean skewer) they will seem soft and you’ll question them but they are light and fluffy muffins
9. Leave to cool in tray before removing
10. Top with coconut kefir cream or frosting glaze

For a sweet topping…………..

FROSTING GLAZE
1/2 cup almonds
5 tablespoons maple syrup
1 tsp cinnamon
1 1/2 Tbsp coconut oil*, melted
1 Tbsp vanilla extract
pinch of salt
*1/2 Cup Coconut Kefir Cream

To make the glaze, roast the almonds (at 180) for 10 minutes or until they smell toasty.
Let the almonds cool for 5 minutes (and no longer!) and then process in a food processor until almond butter forms.
Add the maple syrup, cinnamon, melted coconut oil, vanilla and salt
Process until it’s well combined.
Fold through cream.

*you can omit kefir and just have glaze.

Enjoy with a chai latte using the spice mix (no salt) a dash of maple syrup, hot water and milk of choice.
The kids will love them in the lunch box. Make them nutfree by substituting almond meal with buckwheat flour.

_MG_3529