Tag Archives: sugarfree

Breakfast

Some people can’t eat eggs, some don’t like them, we all have our reasons. We eat eggs like they are another limb but sometimes it’s time consuming with my poppet who wakes up needing food immediately!
Oats used to be  our staple until we worked out that it was the cause of our 10am slum. I like to keep things in their natural state as much as possible so that I know I what I am eating and where it comes from (obviously keeping it real); so we try to avoid overusing things like coconut flour; which is great for you but a small amount is a shiiiiz load of coconut really?!

Buckwheat is not wheat, nor is it gluten, nor is it a grain. It’s a seed related to rhubarb just with a confusing name. It’s chia’s cousin in the ‘superfood’ family if you think about it. It has a yummy nutty flavour and is packed with soluble fibre, high amino acids (the feel good about life serotonin producing tryptophan), manganese, magnesium, zinc and copper (fabulous for us women). Buckwheat is also full of these wonderful anti-inflammatory polyphenols so has amazing antioxidants that help with a multitude of things.  And let’s add the cost. It is pretty much the most cost-effective superfood on the market (that’s before people realise how good it is and the price rises). So go get some and use it.

Uses for Buckwheat;
Activated (aka-buckinis) (soaked for minimum 6 hours and then ‘dried’ at low temperature for a period of time in oven or dehydrator)
Roasted (optional soaking for 6 hours and roasting at 120 until crunchy)
Flour (ground to a fine flour and used in baking)

hit me with your buckwheat uses!

Buckwheat Porridge

grainfree, dairyfree, lowfodmap, vegan
serves 2
PREPARATION TIME             TOTAL TIME
3 MINUTES                    8 MINUTES
_MG_3858
Cinnamon Buckwheat Porridge

INGREDIENTS

1/4 cup activated or roasted buckwheat kernels
1 Tbsp pumpkin seeds (activated)
1 tsp cinnamon
1 tsp flax seeds
1 tsp slippery elm
1 cup water or milk (we used homemade almond)

*optional: chia seeds, maple syrup, vanilla
*extra water or milk (we added extra as it thickened)

INSTRUCTIONS

1. Place seeds in the food processor and pulses until a fine powder (you can have some larger bits if you like)
2. add powders
3. heat pan of water or milk on stove and add buckwheat mix
4. stir until a porridge consistency
5. add extra water

Serve with extra milk and fruit of choice.

_MG_3824
Buckwheat Porridge with added chia

 

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

_MG_3767

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

 

INGREDIENTS

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

INSTRUCTIONS

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.

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

_MG_3780

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.

 

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

Sprouted Seed and Vegetable Bread

Having leftovers is essential in our house! If the fridge isn’t open then there is someone at the table eating.

My daughter loves her ‘froggy bread’ with Avocado or Tahini or Beetroot smeared all over in the morning. We have made this recipe from Pete Evan’s Cook Book and include different ingredients each time. I often add the quinoa if I am not going to eat it as I still have issues with grain. This week I had zoodles and spaghetti pumpkin coming out my ears (I still do) so I decided to jazz up the sprouted bread recipe to see what would happen, it’s denser and it took the full 2 and 1/2 hours to cook but it is yum and I haven’t had any complaints yet.

Sprouted Seed and Vegetable Bread

PREPARATION              TOTAL TIME
1 DAY                    1 DAY 3 HOURS

INGREDIENTS
Pre-heat oven to 180c

360g Buckwheat kernels
180g flax, pumpkin, sunflower seed mix
70g Chia seeds
1 tsp Himalayan Salt
1 tbsp. Turmeric (use any herb or spice you like. We have sumac, za’tar, cumin, oregano, basil breads)
1 tbsp. Slippery Elm Powder
1 tsp Spirulina
1/2 Cup Raw Zoodles
1/2 Cup cooked Spaghetti Pumpkin (or any pumpkin or sweet potato)
250 ml Filtered Water
INSTRUCTIONS

1. Soak Buckwheat Kernels in a bowl. In a separate bowl soak Pumpkin Seeds, Sunflower Seeds, and Flax over night in water. Drain and rinse the next morning.

2. In the food processor add 250ml water and chia seeds. Pulse for 30 seconds on and off

3. Add spices, supplements/superfoods and salt and pulse

4. Add Buckwheat and Seeds and pulse on and off for a few minutes until it is combined.

5. Add vegetables and pulse

6. I had to add more water at this point. I didn’t measure but I made sure that it was a thick goopy consistency. Keep adding and pulsing until you have the right sloppiness.

7. Line a bread loaf tin with baking paper and pour mixture in

8. Bake for 2.5 hours. Checking the centre is vital as the outside will crisp up and the inside will still be undercooked. When the skewer is clean you’re done.

9. Leave to cool in tin for 30 minutes before slicing.

This loaf keeps in fridge for 5 days.
Coat in egg and fry for french toast, toast with breakfast, toast and use as bread crumbs, serve with soups, slow cooker recipes.
Have with nut and seed butters. The list could go on. Check below with how you can join the realfoodmum community

OUR CREATIONS 

Sharing the love of real food and your creations

This is a new thing we thought of during the week. Check out what we do with our recipes and tag us to show what you do with yours
#realfoodmumblog #realfoodmumblogrecipes 

Links below;

Instagram                    Facebook