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
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.
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)
1. On an oven tray combine all the nuts and seeds
2. Add powders, oil and maple
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.
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.
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 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.
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
Serve with grilled veggies, in a burger with tonnes of greens and homemade chilli mayo.
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.
Yes I’ve posted another Broth post. I had a request for a step by step broth recipe.
I used to use a recycled carcass from our roasts however I found that the broth not enough for me. It lacked something and I didn’t feel the same and it made a small amount. So I sourced pasture raised carcass’ and feet, necks and off cuts to try. I then discovered that this broth really was BONE BROTH and the nutrient properties far outweighed my previous broth attempts. The same with Beef. I was roasting bones not knowing what it was all about. I then looked into marrow bones, and knuckles and found the fat that came from the bones and the slow cooking process made the Beef so much more.
I still add my cooked bones to the pot but I make sure that I have some thick beef knuckles, marrow bones, large carcass’ and lots of bits and pieces to go in.
It’s a simple process, I put on my slow cooker and just leave it and come back in 48 hours. The bones are so brittle by then it’s amazing. I leave it to cool on the bench, pop it in the fridge and then portion or concentrate if it is hasn’t already gelatinized.
Chicken Bone Broth (in the slow cooker)
2 Chicken Carcass’
Chicken feet, necks, wings (all the bits with joints)
2 Carrots chopped
1 Onion chopped (opt out if avoiding FODMAPS)
Any other Vegetables like Kale, Beans, Cabbage etc (the left overs that haven’t gone to compost or whats left in the fridge)
1 Tbsp Apple Cider Vinegar (this helps bring all the goodness out of the bones and into the broth)
2 tsp Himalayan Salt
Herbs of choice (bay leaf, oregano, thyme, basil)
Water to cover- 4-6 cups usually fits my cooker (filtered preferably)
1. Put everything in the slow cooker, set to low and leave for 24-48 hours (yes that long)
2. Strain the Broth and leave to cool. Scoop off fat and use to cook with (mmmmm roast veggies)
3. Depending on the collagen from the bones your broth can turn to jelly (this is good, very good)
4. Add Gelatine to make thick (beef gelatine is the best)
Portion into a range of jars, ice cube trays and freeze
*Alternatively you can concentrate the broth into a small more rich portion and add to filtered water. This will save on space in the freezer.
For this simply;
1. Place Broth in a pot on stove and bring to a simmer.
2. Reduce the broth by two thirds and leave to cool
3. This broth will be darker, richer and stronger in flavour
4. Refrigerate and the broth SHOULD gelatinise
5. Portion into ice cube trays and freeze or measure portions and freeze in freezer suitable pouches.
Beef Bone Broth (two steps)
1kg of Beef Bones (a selection of marrow, knuckles, feet, ribs)
1 Onion (opt out if avoiding FODMAPS)
1 Tbsp Apple Cider Vinegar
1 tsp Salt
Herbs (parsley, oregano, thyme)
Any other vegetables needing to be used (kale, beans, cabbage, zucchini etc)
1. Roast the bones for 3 hours at 180c
2. Transfer to slow cooker
3. Add a little water to the roasting pan and mix in with fat that has come from roasting bones then pour into pot to slow cook with bones
4. Just as above add desired vegetables, herbs, Apple Cider Vinegar, and Water
5. Cook on Low for 24-48 hours and strain, cool and jar up!
*Concentrate as above method suggests.
Fun information on broth that will hopefully encourage you to cook some and consume this week.
We freeze ours in recycled jars of different sizes. We have a cup with our meals as a drink, we make soups, gravies, stews, casseroles; anything we can.
I add it to stir-frys, vegetables, steak, mushrooms, dressings, anything that calls for water ADD IT.
My daughter loves a cup of broth with her lunch and before bed at night.
When we feel a little under the weather we up our intake. It’s fabulous for the immune system.
The collagen has anti-aging properties which is great for skin, you will feel amazing and nourished and younger. Ha
It’s heart warming so if you suffer from poor circulation it will boost your blood flow.
It’s especially important for women as the nutrients support hormone structure and keep us balanced.
It’s helped my digestive system so much
If I eat out and am not 100% confident on ingredients I have broth as soon as I’m home
I up my broth intake when injured to help inflammation
It is a great hangover cure (really I recommend it)
It is natural, full of real foods, made by you for you
Over all it’s an important daily liquid for life, it has replaced medication in our house.
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.