Wellness Tree » Keto

BUCKWHEAT PIZZA (Gluten, Dairy, Wheat Free)

wellnesstree — Thu, 22 Aug 2019 05:20:27 +0000

INGREDIENTS -:

1 cup (150g) raw buckwheat flour

1 tbsp psyllium husk (optional, but helps the base stick together)

1 tsp baking powder

1 egg

2 tsp olive oil

Water (approx.. 3 tbsp)

METHOD -:

Mix dry ingredients together.

Add egg, olive oil and half of water and mix with a spoon or your hand until combined, adding more water as necessary so that the dough comes together without being too sticky

Sprinkle a small amount of flour over the dough to stop if sticking and roll our with a rolling pin until it reaches the desired thickness and size.

Cook at approx. 220’C until crisp and golden

CASHEW CHEESE (Dairy Free)

wellnesstree — Wed, 03 Jul 2019 04:57:26 +0000

INGREDIENTS -:

1 cup raw cashews soaked for at least 2 hours (up to 10hrs or overnight is fine), drained and rinsed

2 tbsp nutritional yeast

1⁄2 lemon squeezed

1/2 tsp salt, more as needed

1/2 tsp pepper to taste if needed

Water as needed (approx.. 1⁄4 cup)

Option to add 1/2 tsp garlic powder

METHOD -:

Place all ingredients (minus water) into a food pocessor. Pulse repeatedly to break up the cahews down untilthey form a coasre, wet meal. Scape the sides of the food processor down with a spatula.

Then turn the processor on and drizzle in the water and let the cashews process for about 10 seconds. Stop and scrape the machine down again. Continue processing for a full 1-2 minutes, or until the cashew cheese is smooth and thick, adding a tablespoon of extra water if needed. The consistency should be a little bit like hummus.

Taste the cashew cheese and add more lemon, salt, and pepper to taste.

Serve and enjoy

Cashew cheese will keep for up to 6 days in an airtight container in the fridge.

THIN CAULIFLOWER PIZZA CRUST (Gluten Free, Paleo, Keto, Vegetarian)

wellnesstree — Sun, 03 Mar 2019 06:13:38 +0000

INGREDIENTS -:

2 cups Cauliflower (grated)

1 large egg

1 cup shredded mozzarella cheese

3 tbsp parmesan cheese (grated)

1 pinch salt and pepper

METHOD -:

Preheat oven to 185’C.

Grate cauliflower and steam for 3 minutes or until warm

Place the cauliflower into bowl and add the egg, grated cheese, salt and pepper. Mix well

Lay baking paper onto pizza pan

Spread cauliflower onto paper into circle of your size and cook for 15 minutes or until brown.

Makes 2-3 bases

BEST CHOCOLATE MOUSSE (Vegan, Keto, Paleo)

wellnesstree — Sun, 14 Oct 2018 19:30:53 +0000

Do you love chocolate mousse? Who does hey . . . I do – like I really love it! Over the years I have found it hard to find or make the perfect chocolate mousse that was not full of too much sugar or didn’t taste yummy enough!

Finally, after many different tries, I have found the perfect recipe for my favourite BEST vegan chocolate mousse!

The chia seeds in this mousse make it nice and thick and gives it a nice texture like choc chips.

The avocado and the coconut cream add in some healthy fats – bonus!

I do of course advise eating sweet foods like this, as occasional treats only. Also, I encourage you to cut the sweetener down even more if you can. Less sweet is best and a healthier option but gosh they are good when you do reward yourself

Ingredients

1 ripe avocados
400ml can coconut cream, chilled so that it’s firm
1/4 cup raw cacao powder
1/4 cup honey/maple syrup/agave/sweetner (or less) (remove for Keto or change to 1/2 tsp of stevia)
3-4 tablespoon chia seeds
1-2 teaspoon pure vanilla extract
cacao nibs, optional.

Place all ingredients in a large mixing bowl and whisk or in a blender/thermomix until all ingredients are well combined and smooth.

Pour into 4-6 serving glasses or cups. Sprinkle with cacao nibs and/or strawberries if you like.

Chill in the fridge for at least 3 hours, or until firm. Then eat and enjoy with a large smile!

Recipe: Zucchini Chocolate Bread (Keto, Paleo, Gluten Free, Sugar Free)

wellnesstree — Thu, 30 Aug 2018 04:49:52 +0000

At the end of summer, we go from no zucchinis to having way too many, especially when friends with vegie gardens drop off more and we struggle with ideas on what to do with them.

That is until this easy simple recipe comes out and I remember – YAY its zucchini chocolate bread time! (or for my young kids we call it Chocolate CAKE – sounds much yummier )

The below recipe of chocolate bread is an easy was to convert zucchini into today’s morning tea break or snacks. Zucchinis are a source of manganese, vitamin C and dietary fibre that will keep your body in good shape for the long run. It also contains vitamin A, magnesium, folate, potassium, copper, and phosphorus .

INGREDIENTS -:

1 1/4 cup (140gms) almond meal/flour

1/4 cup (20gm) cacao powder

1/2 tsp baking soda

1 tsp baking powder

3 eggs

2 tbs (30gms) organic coconut oil

4 tbsp (120gms) raw honey (Keto/Paleo replace with 1/2 tsp stevia)

1 cup grated zucchini

a pinch of salt

METHOD -:

Place all product into food processor and blend until smooth (Thermo stir for 6 seconds at speed 5 )

Transfer batter into a greased loaf pan

Bake at 185`C for 40 mins

Cool for an hour

Enjoy and share

Recipe: Creamy Broccoli Soup (Dairy Free)

wellnesstree — Wed, 25 Jul 2018 08:30:59 +0000

When the weather cools down, often the health consciousness of what we eat falters. But staying warm with food doesn’t have to be fried chicken or hot chips.

Soups are a great option to sooth the chill and are a perfect mood-boosting food during the colder months. So, it’s always nice to have a delicious and quick soup recipe on hand to whizz up in your blender for dinner and take to work!

This Healthy Broccoli Soup is creamy, yummy and has an added bonus of being loaded with green nutrients. Broccoli is one of nature’s most nutrient-dense vegetables, packed with fibre, vitamins, minerals, and antioxidants, which strengthen the immune system during flu season.

Give this a go and let me know what you think…

Ingredients

1 large onion, finely chopped

5 cloves garlic, finely chopped

2 tbsp coconut oil (30gm)1/2 tsp dried chilli flakes (option)

1/4 tsp chilli flakes

2 heads of broccoli (400-600gms)

800 litres water

1 x 400ml can coconut milkSalt n Pepper to taste

Method

Finely chop the onion and garlic.

Heat the coconut oil in a large pot and sauté the onions for 5 minutes until golden.

Add the garlic and chilli flakes and sautée for 2 minutes.

While this is cooking, chop up the broccoli as small florets and slice the stalk. Then place it in with the onion mix. Stir for 30 seconds.

Then pour in the water and simmer for 20 minutes.

Discard 3/4 of the water.

Add coconut milk and use a blender until smooth. If the soup is too think add a little of the discarded cooking water.

Salt and Pepper to taste.

Thermomix Method

Blend the onion and garlic 5 seconds/5 speed.

Add the chilli flakes and cook 100′C, 4 mins/2 speed.

Add broccoli as small florets and slice the stalk.

Add 800 Litre of water and cook 100′C, 15mins/1 speed.

Discard 3/4 of the water.

Add coconut milk and blender 20 seconds/8 speed.

If the soup is too think add a little of the discarded cooking water.

Salt and Pepper to taste.

Recipe – Simple Chia Pudding

wellnesstree — Fri, 05 Dec 2014 13:30:29 +0000

Chia seeds are one of the world’s oldest sources of nutrition, documented to have been eaten by the ancient Aztecs and Mayans as early as 3500 BC. These glorious seeds offer the highest combined plant source of omega-3, fibre and protein, alongside a range of vitamins, minerals and antioxidants. Chia seeds can be either black or white, but never brown.

Using this nutritional seed to create a healthy treat as a sweet or to add to a smoothie or meal. A children and adults favourite is chia pudding. They take very little time to prepare and are great in the mornings for a quick and yummy addition to your breakfast. Delicious to serve with fresh fruit for a nutritious start to your day.

Simple Chia Pudding

1 cup coconut cream or coconut milk (270ml can)
¼ cup Chia seeds
2 tbsp honey, agave, coconut sugar (or to taste) (keto use stevia)
½ tsp vanilla extract (optional)

note: can also add 1 tbsp cacao powder for a chocolate flavour

Place coconut milk in a medium size bowl, then add chia seeds and mix well together. Add all remaining ingredients and mix through well. Transfer pudding into small glasses or containers. Refrigerate for at least 2 hours.