Category Archives: Paleo

Vegetarian (1)

Recipe: Vegetarian Sausage Rolls (Dairy Free)

This is a great recipe for those wanting to make sausage rolls without meat. I guess that makes them non-sausage rolls then !? Sausage rolls are a favourite for many and are often used as a celebratory snack at birthday party and events.

For Vegetarians we can still enjoy this snack the meat-free way. With walnuts and oats as an alternative to give that meaty texture, mixed with herbs and cooked in spelt wraps, they never last long at our house :)

Vegetarian Sausage Rolls

1 large onion

2 tbsp mixed herbs of choice

100g (2/3 cup) walnuts

100g (1 cup) organic spelt oats (or oats of choice)

4 eggs (plus 1 egg for the pastry)

3-4tbsp nutritional yeast & 1/8 cup almond/nut milk (or 150g feta cheese if you prefer dairy)

2 tbsp organic tamari

80g (3/4 cup) almond meal

1 packet Spelt Mountain Bread Wraps (or you can opt to use Puff Pastry instead)

Sesame seeds  

(optional addition: 1-2 grated vegetables like carrots)

Method:

Preheat oven @ 180’C

Chop onion and herbs in Thermomix (or Blender) for 3 sec on speed 6

Add walnuts, oats and chop for 6 sec on speed 6, scrape down sides and blend again if needed to ensure smooth

Add eggs, nutritional yeast/feta cheese, tamari and almond meal. Mix speed 5 for 20 secs. Scrape down sides and blend again if needed until smooth.

Beat 1 egg in a small bowl and then brush the egg lightly between two spelt wraps to bind.

Cut the binded spelt wraps in half horizontally on working bench

Place small amount of mixture onto the long edge of the pastry and roll. Brush the edges and cut into four equal portions. Brush the tops and sprinkle with sesame seed.

Place sausage rolls onto lined baking tray and bake for approx. 20mins or until crisp and golden

 

christmas-slice-5-001

RECIPE: White Christmas Slice (Sugar Free, Paleo, GF, DF)


With only 3 sleeps until Santa arrives my heart gets excited. Christmas buzz is in the air, and I know it’s time to make my White Christmas Slice.

This is a easy, simple slice to make and its delicious. It makes a perfect Christmas gift, if it can leave the house before it being eaten!

Maybe I can save some for Santa. I wonder if he likes a healthy, yummy slice rather than a cookie?

Here’s how it’s made.

Ingredients:

1 cup (150 gms) roughly chopped cacao butter

1/2 cup (60 gms) raw cashews

1/2 cup (40gms) desiccated coconut

4 tbsp of pure maple syrup

1/2 tspn concentrated natural vanilla extract

1/4 cup goji berries

1/4 cup pistachios

Method:

Blend the cashews and coconut at high speed until it is a smooth paste. Set aside.

Melt the cacao butter over low 50′C degrees heat.

Add in to the melted butter, the cashew and coconut paste, vanilla and maple syrup.

Blend until well combined, to ensure it is smooth, increase the speed.

Pour the mixture into a loaf tin, and then evenly sprinkle the berries and pistachios over the top.

Place in the fridge to set.

Chop and enjoy.

Keep it in the fridge.

IMG_5251

Courtesy to Wholefood Simply for this delicious Christmas slice recipe.

IMG_4481

Recipe:- Banana Bread (Gluten Free, Dairy Free, Paleo)

Sometimes we can have a treat as a snack that is still healthy and yummy! 

This easy Banana Bread is Gluten Free, Dairy Free and Paleo. It’s delicious served lightly warm and toasted with some butter. 

The best thing is that bananas are an energy food and are a great source of potassium, which is essential for maintaining normal blood pressure and heart function. Their moisture and sweetness means you can reduce the amount of sweetener and oil considerably. In addition, protein-packed almonds are also full of healthy fats that are kind to your arteries and can help lower cholesterol as well as keep blood sugars stable. This makes a nice change from ‘store bought’ banana breads that are generally high in refined white flour, sugar and saturated fats.

Ingredients

  • 300gm (3-4 medium) ripe bananas 
  • 200gm (2 cups) almond meal
  • 25gm (1/4 cups) ground flaxseed (linseed)
  • 50gm raw honey or organic maple syrup 
  • 50gm (1/4 cup) macadamia nut oil
  • free range / organic eggs
  • 1/2 tsp baking soda (bicarb soda)
  • 1 tsp baking powder (alumimun-free)
  • 1 tbs fresh lemon
  • 1 tsp vanilla

Method

  1. Preheat  your oven at 160 C – fan forced
  2. Combine smashed banana, honey, oil, vanilla, eggs, baking soda, baking powder and lemon. Use a blender like a Vitamix or Thermomix or you can do this by hand in a large bowl.
  3. Add the almond meal and flaxseed and mix well.
  4. Spoon batter into a loaf tin. The size I use is 14cm wide x 25cm long.
  5. Bake for 45minutes to 1 hour (a skewer inserted into the centre should come out dry).
  6. Remove from the oven and allow to cool before turning out the loaf.
  7. Keeps in the fridge covered for up to 1 week.

Courtesy to Teresa Cutter from book Purely Delicious. This recipe has been been slightly altered to suit. While this is a very healthy option, I still advise eating these kinds of sweet foods as occasional treats only. Cut the sweetener down even more if you can, to keep things even better for your wellbeing. 

Happy Baking :)

coconut-water

A lovely bunch of coconuts

There are many products that are derived from coconuts. A few years ago it was hard to find edible coconut products, I was always searching in healthy food stores or ordering online. But these days, through great social media, the coconut is becoming more readily available in our supermarkets.

So, what is each product and what does it do?

Coconut oil is an edible oil extracted from the meat of matured coconuts harvested from the coconut palm. There is a plethora of uses for this in both cooking and skin care. It’s a great oil to use due to its versatility at different heats. At room temperature this oil becomes liquid and when cooled it hardens to a solid state. These days there are many brands of coconut oil. When choosing a brand, always opt for organic, cold pressed, virgin coconut oil opposed to refined coconut oil. Refined coconut oil is processed through heating and therefore looses its nutrients and antioxidants. My favourite brand is Nui “Wild Harvest’ Cold-Pressed Virgin Coconut Oil.

Coconut butter is the flesh of the coconut which as been ground into a butter. It is creamier than the oil, and is a handy butter to add to delicious desert and snacks recipes.

Coconut flakes are the dried, flaked meat of the coconut. They can be enjoyed raw or lightly toasted and make a great textural addition to recipes.

Desiccated coconut is coconut meat that has been shredded or flaked and then dried to remove as much moisture as possible. Of all the forms of dried coconut this is generally the finest. A great added to or used to coat snacks balls.

Shredded coconut like desiccated coconut is the coconut meat that has been shredded or flaked and then dried, but it’s larger in pieces and has a coarser texture than desiccated. This tastes great added to homemade granola.

Fresh coconut water is the tasty, clear liquid inside young coconuts. It is full of 5-key electrolytes making it great for hydration. Coconut water also comes bottled or packaged for convenience. Beware of flavoured or sweetened products as they can be added with unwanted sugars and preservatives. Coconut water packaged should contain 100% coconut water and nothing else. My favourite brand is ‘C Coconut’ Water

Coconut milk is the liquid that comes from the grated meat of a coconut. The rich taste of the milk can be attributed to the high saturated fat and oil content. Coconut milk is great added to curries but also makes a delicious dairy-free milk alternative. It’s great to use as the base for smoothies and is also great on your cereal.

Coconut cream is very similar to coconut milk but contains less water giving it a thicker, paste-like texture. Use it much like you would coconut milk in all types of sweet and savoury dishes.

Coconut flour is made by dehydrating coconut meat, and then grinding it into a flour. It’s a great gluten-free alternative with fewer carbohydrates than many other flours and a significantly higher fibre and protein content. Coconut flour is versatile enough to be used as a substitute to wheat flour in baking and savoury dishes, but be mindful that coconut flour soaks up liquid like a sponge. You may have to up your liquid ingredients to accommodate.

Coconut sugar is produced by making several slits into the bud of a coconut tree and collecting the sap. The sap is then boiled until it thickens and solidifies. Coconut sugar is nearly 50% fructose making it a no-go if you are avoiding or quitting sugar. I do not recommend this product of coconut, as it is still adding sugar into your diet.

Coconut nectar is much the same as coconut sugar but in a syrup form similar to agave or honey. As mentioned above, avoid this ingredient if you are quitting sugar. It’s also important to check sugar-free products that use coconut sugar or nectar as their replacement for other sugars.

An important note on preservatives – If you are particularly sensitive to preservatives, avoid any dried or tinned forms of coconut. There are some preservatives such as sulphites 220-228 that are found in most packaged foods. Sulphites are known to cause inflammation and allergic reactions when ingested. Its best to choose organic coconut products at all times to avoid any other chemicals used in the farming process.

IMG_2981 (1)

RECIPE:- HEALTHY CHOCOLATE (PALEO, RAW, SUGAR-FREE, VEGAN)

Winter is here and the fire is on, a hot cuppa in hand and all we need is some chocolate!

This is an easy to make, healthy, sugar-free recipe to replace chocolate blocks as a snack.

Simple to make with only a few ingredients, blend together, put in the fridge and BANG! – its chocolate time!

FullSizeRender (1)

INGREDIENTS -:

90gms raw cashews

120gms raw almonds

250gms (approx 15) pitted medjool dates

50gms (1/2 cup) desiccated coconut (dried, aluminium-free)

20gms (3 tbsp) cacao powder

70gms organic coconut oil

20gms (1 tbsp) raw honey (can choose to remove as already sweet from the dates)

1/4 tsp sea salt

METHOD -:

Grease and line a square biscuit tin with baking paper

Add the nuts to blend and grind, side aside

Blend all remaining ingredients together, then return the nut meal and blend all together

Empty mixture into the prepared tin and press down with the back of a sppon to create a flat surface. Using a knife, mark lines one way and then the other, to create squares.

Refrigerate (or freeze), when solid, remove from tin and break or cut into squares.

Store refrigerate or freeze. So yummy!!

choc-mints-white

Recipe: Sugar-Free Chocolate

Chocolate is a favourite for so many. It’s our friend at events, the exciting times and the sad times.

But now that we know about the negatives of having processed sugar in our diet, many are looking of sugar-free options for their favourite treats.

Don’t worry: a tasty, sugar free chocolate does exist!

Below is the recipe thanks to Wholefood Simple :-

Sugar-Free Chocolate

1 cup (150gm) cacao butter

1/2 cup cacao powder

3 tbsp (65gm)  raw honey

1/2 tspn concentrate natural vanilla extract (alcohol free)

 

Melt Cacao butter over low heat

Stir in the honey and mix until combined

Remove from the heat and stir in the cacao powder until the mixture is smooth

Add Vanilla (and oil if wanted) and stir

Then pour into any chosen moulds or mini muffin silicon mouls to half full.

Put in the fridge to set – then Enjoy !

For other options:

*After Dinner Mints – add in 6 drops of natural peppermint extract (I prefer Doterra ‘Peppermint’ Oil)

* Orange Choc – add 6 drops of  natural orange extract (I prefer Doterra ‘Wild Orange’ Oil)