Tag Archives: nuts

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

‘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.

 

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

Kids and Adults do love MILO

Who doesn’t love a good milo? Who has read the ingredients???

A hot chocolate on a cold winters day or night? We often have carob or raw cacao, cinnamon and maca with a dash of vanilla with some almond milk (we use the automatic milk frother machine….perfect) But when I can remember or more so when I’m willing to give up some of my nuts and seeds I make this drink mix.

My tip- grab a little bit of boiling water and make a nice paste then mix with milk or ‘nicecream’ or sprinkle on pancakes, on cappuccino’s on your dinner if you love and miss the malt and chocolate taste.

Superfood Choco Powder

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INGREDIENTS

3 tablespoons linseeds (meal is fine and this is the one that is the hardest to grind)

2 tablespoons organic activated sunflower seeds

2 tablespoons organic activated sesame seeds

2 tablespoons organic activated pepitas (pumpkin seeds)

1/3 cup organic activated almonds

1/4 cup organic activated brazil nuts

1/4 cup organic activated cashews

1/4 cup organic activated pecan nuts

1 cup raw organic cacao powder (or carob to avoid caffeine will taste a little different)
2 Tbsp Maca or Mesquite Powder
1 tsp Liquorice Powder (optional for sweetness)

1 cup organic rapadura sugar (alternatively you can omit sugar completely and add a dash of maple syrup and a ¼ tsp vanilla extract if needed to the drink once mixed)

 

INSTRUCTIONS

1. Grind nuts and seeds in food processor or even better a Thermomix (i wish) or a coffee grinder to a fine powder (think Milo)

2. Add Cacao/ Carob, Maca/Mesquite, Liquorice Powder and Rapadura Sugar to mix in a jar and shake shake shake!

3. Test with Milk of choice for taste.

*When serving use 4 teaspoons to a glass of milk

* Store in the fridge or freezer.

*If you don’t activate that’s fine, use raw nuts and seeds or grind and then roast for an even more amazing flavour.

 

That time of the month

I’m re-blogging this as this time of the month gets me so excited I just have to share and encourage!!!

My update on activating nuts from over a year ago…..changed my life. Ha
No really it did. As someone who cannot break down much, activating has really helped. We include nuts and seeds in every meal now in some way as they are so beneficial and without the nasties and the semi-sproutedness (yes that is a word in my book) they are doing fabulous things.

I have included my ‘cheat sheet’ so you can use that. It’s not that time consuming really, You WILL fall in love with Activated nuts and you will become prudent and not consume regular nuts once you try them. Not sure if they are for you, go buy some from your local health food shop and give them a go. Yours will taste the same as those.

ACTIVATING NUTS & SEEDS

What does activating nuts and seeds mean??

Activated nuts and seeds have been made bio-active by a very simple process of soaking in salted water for a pre-determined period of time, draining them and then dehydrating them at a very low temperature in the oven or dehydrator. Nuts and seeds contain what is called phytic acid which prevents them from sprouting prematurely and stores lots of important nutrients. According to research when we consume phytic acid it reduces our body’s ability to absorb these nutrients. They also contain enzyme inhibitors which force the body to work over time to produce the enzymes necessary for digestion. This process makes our bodies work harder and digestion is longer & harder. It’s an unnecessary impact on our body.

Soaking nuts and seeds begins the process of germination thus breaking down the phytic acid and enzyme inhibitors. This in turn make the nutrients a lot more readily available. There is also research to suggest that soaking your nuts and seeds for long periods of time actually increases their nutritional value, so why not do it?

 

I will give you my brief explanation of activating nuts and then let you try, make your changes and perfect your technique.

 

Activating Nuts

Cover nuts with water, add salt. Leave for the designated time on bench.
Drain, dry and put in oven or dehydrator at 60c, some though find 50-55c desirable. I find to be my temp. For the oven you want the lowest setting on the oven possible, wedge the oven door with a wooden spoon and leave the oven to do its thing overnight if possible. You want dried nuts, not cooked so the lower the temp the better. 

 

Walnuts, Pecans, Peanuts, Pine nuts, Hazelnuts & Macadamia Nuts
Soak: Salted water (1-2 teaspoons), overnight (or approximately 8 hours)
Dehydrate: 12-24 hours or until noticeably dry and crunchy. Macadamia’s are the tough ones, taste test them after about 15 hours, they can be soft in the centre yet crunchy on the outside. I like my crunchy all through.

Almonds
Soak: Salted water, overnight
Dehydrate: 12-24 hours. In my experience almonds take longer than the other nuts. You really need to make sure they are very dry otherwise you will notice them going mouldy very quickly.

Cashews
Soak: Salted water, 3-6 hours. Be careful with cashews – they can go slimy if left too long so keep an eye on them
Dehydrate: 12-15 hours or you can put them in a 90c oven until lightly roasted.

Pepitas (pumpkin seeds)
Soak: Salted water, overnight
Dehydrate: 12 -24 hours, typically i find 12 hours to be enough.

Sunflower seeds
As with pumpkin seeds though typically I find they are well and truly ready within 12 hours.

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Activating Nuts & Seeds Handy Reference Guide

 

Mad Flackers

Nut allergies are like a common cold now. I won’t get into why or how I see it but I’ll agree that if there is a nut allergy there has to be no nuts.

Schools, daycare , play centres, cafes all advertise whether they are nut free or offer dishes, most commercial biscuits contain traces of nuts so it is hard to find something suitable that’s made of real food and has none of those nasty numbers added to every packaged brand. So we made a  nut free cracker for school, daycare and everyday that is perfect and so adaptable for your favourite flavours.

Mad Flackers

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1 Cup Flax Seed- soaked overnight in water and pinch of salt
1/4 cup pepitas
1/4 cup sunflower seeds
1 egg (or use a Tbsp Chia egg gel as replacement)
1/2 tsp salt
1/2 tsp turmeric
1/4 tsp fennel

Combine all ingredients in a food processor and blend until a wet sludge

On a lined baking tray spread mixture to 1/4 inch thick or as thin as you can

Bake in preheated oven at 180c (350f) for 30 mins until golden brown.

Test centre to see if it is cooked properly. Flip, turn off oven and open door. Leave for a further 10 mins to finish crisping.

Leave to cool completely then break into crackers and store in an air tight container for up to a week in the pantry.

Other flavours to try;
Basil, oregano
Coriander, Cardamom
Cumin
Sesame seeds

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Spread Avocado or Liver Pate and enjoy.