Tag Archives: fodmap

Bacon and Eggs

Keeping daycare lunches interesting with eggs and bacon. My cherub loves these little cups of yum and they are simple enough for kids to make too. Getting kids involved in cooking means that they are learning amazing and fun skills but also they know what is in their food and are more likely to eat them because they made them.

The idea of these is to have the bacon as the ‘crust’ in replacing the traditional pastry you would normally have. They are a great freezer option and great made ahead of time for picnics and parties.

Give them a go this week.



Bacon & Egg Cups


PREPARATION TIME        COOKING TIME                         10 minutes              30 minutes

makes 12-16 cups, gluten free, dairy free, low FODMAP, kids lunches


12 rashes of good free range bacon
15 eggs
3 sausages (optional)
Dried Italian herbs (basil, parsley, thyme, oregano)
salt and pepper to season


  • Line muffin trays with baking paper squares
  • Add 1/2 -1 rash bacon per muffin mould depending on size you may need to cut to fill the mould.
  • Beat eggs until fluffy, add salt and pepper and herbs
  • Slice sausage into inch pieces (you can pre cook sausage)
  • Alternatively use left over meat from previous meal- roast chicken, lamb, beef, fish, prawns
  • Place sausage in each mould and pour in egg to almost the top
  • Pop into preheated oven at 200 and cook until egg is set (30 mins max)

Add avocado on top and devour!

Leave to cool before refrigerating.


Orange and Coconut Cake

Yes we still going nutty over Oranges here. They are going to be thrown out if I don’t squeeze all of them this weekend.
I decided to make a cake to give away (of course) to see whether I could just bulk bake, freeze and then give gifts of orangey goodness. My husband said I should sell them in a cake stall…..

I remember making coconut flour cupcakes about a year ago for my daughter and they tasted pretty darn good so I winged the recipe a bit by adding coconut kefir as a probiotic alternative and made what my ‘taste testers’ have said is a good enough cake. I think with some orange cashew cream or maybe an almond maple glaze with orange segments, this would be a great afternoon tea cake to take anywhere.

Orange and Coconut Cake


Grainfree, dairyfree, sugarfree, nutfree, Lowfodmap
Preheat oven to 180c
10 MINUTES                1 HOUR 20 MINUTES



5 eggs
1 cup coconut milk kefir (alternatively use a milk of choice)
2/3 cup freshly squeezed orange juice
zest of 1 orange
1/2 cup  melted coconut oil
2 tbsp 100% maple syrup
1/4 tsp salt
2 tsp baking powder
1 cup coconut flour


1. Combine all dry ingredients in food processor and pulse a few times (break up any clumped coconut flour)
2. Add wet ingredients and pulse until a smooth batter forms
3. Pour into lined round or square tin
4. Bake for 50 minutes
5. Leave to rest in tin for 10 minutes before transferring to wire rack to cool

**Cut into portions to freeze.

Traditional meals are good

It seems gone are the 90’s and all the info on low-fat and zero fat. 2013/2014 is the year of the traditional’s. I will admit that I jumped on the low-fat diet (sugar hike, artificial, preservative laden foods…yum) Thanks to those days I was at my worst!
But we never said goodbye to meats and traditional recipes. Allergies, healthy eating, calorie counting, fat analysing has seen so may great meals put on the back-burner. My grandmother lived a well-rounded diet, was a fit young lass and died from old age. Her recipes stick with me and I know that she’d be high-fiving me on my traditional methods of cooking.
As part of our weekly menu planning, the family chooses what meats are going to take us through lunches, left over creation Thursday night and a breakfast option.

It’s been a few weeks since this sweet pink meat has graced us, and boy was it delicious. Cooked traditionally (with low fodmap adaptions) served with some seasonal vegetables and devoured in record time. The leftovers are sliced, diced and shaved for lunches, another meal, breakfast and to use for ‘frittata-pizzas’ tonight.

Corned Beef is a salt-cured beef product. The term comes from the treatment of the meat with large-grained rock salt, also called “corns” of salt. Speak to your butcher about getting a cut of Beef cured, know your curing process (salt brine)  and where your meat comes from (grass-fed). If you’re stuck for time,  a low and slow cooked corned beef is perfect. Enjoy…..



Corned Beef Silverside


1-2kg of cured beef (speak to your butcher about getting a corned beef silverside)

4 Cups of Filtered Water

1/4 Cup Apple Cider Vinegar

2 Tbsp Black Peppercorns

3 Dried Bay Leaves

4 whole cloves

*optional 1 onion quartered of not avoiding FODMAP’s


Slow cooker (all are different but in general High=4 hours, Medium/Auto=6 hours, Low=8 hours)

Work out your time frame (I had 6 hours yesterday so I set mine to Auto)

1. Rinse meat in cold water and place in slow cooker
2. Pour water over top (you may need a little more if the water does not cover the meat)
3. add other ingredients
4. Leave it to do its thing
5. If you are home, turn half way through (don’t know why but I always have)
6. When there is half an hour to go test the meat by pushing against outside, you want to feel a medium pressure (to know this put your middle finger and thumb together and feel the base muscle where your thumb connects to your wrist- the chunky part- call it an old hospitality university tool) I do this because you need to rest the meat before you carve and it still cooks when you remove it from the pot.
7. Wrap in aluminium foil and rest for 20 minutes before slicing against the grain.

On the Stove (aka no slow cooker, running out of time)

If you’ve got two hours then we can do this
Follow everything from above apart from time.

1.Place meat in cold filtered water (no need to boil)
2. Set element to low and add all ingredients
3. Check as above
4. Rest before carving

Serve with steamed seasonal vegetables and cauliflower bone broth mash sauce and some fermented vegetables and fermented mustard.




There’s still time today to pop this one one…..


Five Minute Meals

Time….What Time?!

As a mum & a photographer,  some days I have so much time on my hands to play and some days I can’t even scratch myself. Most days I’m prepared for anything, I’m a planner, I like routine and have everything in it’s place….another word for anal or strict?!
In the way of food it’s so easy to grab something convenient and easy when you’re not prepared, right?! A sandwich, a slice, a pie, wrap?! Why not, it’s convenient! Well you could do that or you could think a little broader and look in your fridge. I’ll admit that was me. I grabbed wraps (just one gluten thing won’t hurt) and sandwiches. A little education and having an organised shopping list every week now I can say my wraps are a little different and my sandwiches are non-existent instead it’s five-minute chopping, throwing anything into a bowl, pan…..I can even vouch and say that even if you’re not ‘home’ for lunch it’s easy. Days I’m not organised with the family I can throw the spouse a salad (left over veg, meat, salad leaves etc) my cherub a platter of whatever we have in the fridge, nuts, seeds, kale, fruit…..if you’re out then you’re not far from a supermarket, grocer, fruit and vegetable shop. A good friend and personal trainer taught me that a bag of spinach, a carrot, cucumber, roast chook, tin of sardines, tuna and some oil and nuts make a nutritious meal.

Here’s a go to recipe for days you home and look into the fridge with a blank stare and think ‘life would me easier if you just ate bread’


vegetarian, vegan, paleo friendly, low FODMAP, grain free
one person dish- adjust quantities for more

1 Tbsp. Coconut Oil
1/2 Tbsp. miso paste (a good one from an asian shop, no msg or make your own)
1/2 tsp. grated ginger
1/2 tsp. grated turmeric
3 Brussel sprouts
huge handful spinach leaves
1/2- 1 zucchini spiralized or peeled into ribbons (I had half on the bench from breakfast)
handful chopped mushrooms
2 asparagus spears
palm size broccoli florets
1 Tbsp. water

1. In a wok or pan heat coconut oil, ginger, turmeric and miso.
2. Add mushrooms, Brussel sprouts, broccoli and asparagus and sauté for a few minutes
3. Add spinach and zucchini and water and sauté for a couple more minutes.
4. Find a bowl, chop sticks, a quiet corner and enjoy a bowl of nourishment.
Add some lacto-fermented vegetables, some leftover meat, bacon, prawns, sardines,tuna or egg with fresh coriander and sesame seeds to serve.

Make this before work and take it with you. You can only be as prepared as you let yourself to be. Look after your body and it will reward you.


Recipe of the Day

Roast Pumpkin and Vegetable Soup

Sarah Craven Photography


I love Pumpkin Soup, but I can’t tolerate a lot of pumpkin at once so I decided to adjust my traditional recipe and it’s safe to say that I got a big TICK of approval from the family.

1 butternut pumpkin or pumpkin of preferred choice (I had no issue with butternut this time round)

1 large sweet potato

1 large zucchini

1 large carrot

12 okra

½  Daikon

1-2 Tbsp Cumin

1 Tbsp Turmeric

750ml bone broth

salt and pepper to taste

Heat oven to 180c
Pop Pumpkin and sweet potato in whole

Leave to roast for 40 mins.
When sweet potato’s skin is oozing take out. When the pumpkin starts to split, turn and roast a little while longer. (alternatively you can peel and chop and roast)


Once roasted, cool, peel and chop.

On the stove top; pop in a cast iron pot with zucchini and carrot and daikon.

Heat through and add spices.
Add broth and bring to boil.
Simmer for 20 minutes.

Add okra and simmer for a further 10 minutes or until okra change colour and start to fall apart. Let cool slightly.
Either use hand mixer or pour into blender and blend until smooth.

I served mine with some oven baked free-range bacon bits and coconut cream kefir.


Enjoy your day


Have your cake and eat it too

Someone asked me if I miss cake the other day. I was never a big cake fan but the day that I was told I couldn’t eat it, I wanted it, of course. Then when my digestive system flares up and Candida decides to flourish I do want to fall into a pile of cake and chocolate and let’s not even go near stressful times. When ‘Paleo’ arrived and Gluten, Sugar and Dairy Free became the BOMB I will admit I stood on the diving board and ‘horsied’ my way into a multitude of Paleofied treats, who wouldn’t. Now I enjoy the occasional cake or slice, I love raw treats best and so does my family and friends so I give them away a lot.

Most recently when completing my final food editorial folio for my other passion photography, I wanted to showcase my ability in providing alternatives in the ‘sweet’ department. So I delved into the archives and found some old favourites and added some new things to make them I guess more ‘healthy’.


Carrot Cake

High in protein, nutritious, anti-inflammatory and just the right amount of sweet. Soaking the carrots means you don’t have to add the doz dates as you would to a normally ‘sugar free’ cake.



Pre-Heat oven to 180c

1/2 doz medium sized carrots-grated
1/2 cup 100% maple syrup
(learnt this step recently, combine above and soak in fridge overnight)

1/2 cup coconut flour
1 tbsp cinnamon
1 tsp ground ginger
1/2 tsp salt
1/2 tsp nutmeg
1 tsp baking powder
1/3 cup walnuts (activated is best)
1/3 cup macadamia nuts or any others (I added pepita’s to the above one too)

8 eggs
80ml maple syrup
1 tsp vanilla essence
1 cup liquid form of coconut oil

Combine dry ingredients and stir.
Add wet ingredients and whisk until well combined.
Fold in carrot to dry mix then add the egg mixture.

Choose your tin. I love loaf tins for every kind of cake, makes cutting easier great for a smaller portion than a wedge of a round cake.
Line with baking paper.
Pour mixture in and bake for 45 minutes. Check centre as you do with all cakes, if the skewer comes out clean, winner!!!

I topped mine with plain 100% coconut cream and activated Walnuts and an extra sprinkle of cinnamon.


Choco Brownie Cookies



I made these as I had almond pulp from making mylk and some leftover ready-made family supermix from travelling to use up and it was our ‘unbirthday’ so it required some baking.


Pre-Heat oven to 180c

Dry Ingredients

1 Cup Blanched Almond Flour
1/3 Coconut Flour
1/4 tsp salt
½ Cup Raw Cacao (or you could use Carob powder)

Supermix (you can use whatever you have)

½ tsp slippery elm
¼ liquorice root powder
1 tsp Maca powder
1 tsp Spirulina


Wet Ingredients

¼ Cup Almond Mylk (soak 1 cup almonds in water overnight, drain and rinse, pop in blender with 3 cups of water and whizz for a good 5 mins. Strain, (reserve pulp and dehydrate that for almond flour) add cinnamon, vanilla essence and a pinch of salt and blend again)

1 Tbsp chia egg

1/3 cup melted coconut oil

1/3 cup tahini (toast 2 cups of sesame seeds in a dry frypan- unhulled is tops but hulled is great too-pop in food processor and turn on high until a smooth paste is formed)

2 Tbsp 100% Maple Syrup


Add flours and ‘supermix’ to a bowl with chia, coconut oil, maple syrup and tahini.

Add Almond mylk until your mix is a doughie consistency (you may need the whole ¼ cup)
Leave to side for 10 mins so the coconut flour and chia activate.


While that’s happening grab your best-branded DARK high quality and cacao chocolate (like Bright Chocolate) smash the block with a rolling pin. Better yet, grab the kids, so much fun!



Add 60g to dough (more if you’re a generous person but remember you are trying to be good)

Line baking tray and spoon mixture in the size you like (we go 50 cent pieces so they last longer than five minutes)
Bake for 10 mins. Stay close by the oven though as the bottom can cook quickly…then again my oven is over 50 years old and burns the bottom of oven trays so it could just be my oven. Don’t over cook though or the cacao can burn.

Leave to cool before eating.


I am going to be adding more of my personal recipes for treats. With winter upon us it’s far too tempting to make a hot choc or chai and hook into a sweet treat to keep us warm. Better it be ‘healthier’ than full of numbers and words you can’t pronounce.

Enjoy your weekend




Lunch Alternatives

Do you buy alternatives to gluten? Wraps, breads, rice cakes etc? I don’t want to disappoint you, as they are the one alternative most people clasp when they choose or have to go GF but please take a close look at what you are actually eating. Wraps, breads, and rice cakes all contain artificial ingredients, yes they say ‘preservative and additive free’ but I’m sorry to say that’s a total pack of lies. Yes they are not the deadliest of substitutes but please do yourself and your family a favour and instead of counting calories count the chemicals and read the ingredients not just the nutritional label.

There are far better options out there and far healthier alternatives. Eggs make a great substitute for anything ‘bread’ wise. They are a little package of fats, protein and you can do so much with the little fella’s.
We got creative this week and made a quick and easy ‘wrap’ buy simply making an omelette. I let it cool, added some chicken, cucumber, avocado and red grapes and it was delicious.


Think outside the box when substituting.