Vanilla miso tahini fudge

VEGAN | GLUTEN-FREE | NUT-FREE | DAIRY-FREE | EGG-FREE | LOW FRUCTOSE | IQS APPROVED | 6 INGREDIENTS ONLY | ONE PAN ONLY

I become innovative when I am craving something sweet – which is a dangerous attribute to have! After scanning the pantry, I came up with this combination which is incredibly fudge-like but without any sugar, dairy, preservatives, colouring & minimal plastic packaging (my other passion currently is the environment). The only ingredient that comes in plastic is the Miso paste.

INGREDIENTS
100g tahini
80g coconut oil
35g coconut butter
1 1/2 teaspoons rice malt syrup
1 teaspoon miso (I love Spiral Foods)
1/4 teaspoon vanilla powder (I use Heilala)

METHOD

  1. Melt coconut butter, coconut oil & miso on a low heat. I never bring any part of this recipe above a low heat. I find the Miso doesn’t completely mix in which gives the fudge some lovely salty pops
  2. Once almost all melted, tip in the tahini & sprinkle in the vanilla
  3. once all mixed together, turn off the heat & stir through the rice malt syrup
  4. You can let it cool slightly, then pour into silicone moulds. I recommend placing the silicone mould tray on a chopping board so it doesn’t bend/spill when you’re lifting it into the freezer. Seeing as it is halfway to Christmas, I thought I’d give my Christmas tree moulds a go 😉
  5. Depending on the size of your mould, these can be ready in as soon as 30 minutes.

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Chocolate brownies | GF SF NF

GLUTEN-FREE | NUT-FREE | SUGAR-FREE | VEGETARIAN | 6 INGREDIENTS ONLY | NO BLENDER NEEDED | CAN BE PALEO | CAN BE DAIRY-FREE

I’ve left you all hanging long enough for this recipe. It’s super simple, & can even be 5 ingredients if you prefer (this will also make it dairy-free)

INGREDIENTS
1 cup cacao
1 cup coconut flour
1 cup rice malt syrup or preferred sweetener (maple syrup, honey)
6 organic eggs
1/2 cup butter (if you want a dairy-free option, you can replace the butter with coconut oil)
1/2 cup coconut oil

METHOD

  1. Pre-heat the oven to 170 degrees celsius
  2. Sift the cacao & coconut flour into a mixing bowl. I find coconut flour can become quite clumpy so this step is best not skipped
  3. Crack the eggs into a small separate bowl & give it a 10 second gentle whisk
  4. Melt the butter & coconut oil on a low heat in a saucepan
  5. Tip the melted butter & coconut oil into the mixing bowl
  6. Add in the rice malt syrup & eggs
  7. Stir until well combined
  8. Tip into a slice tin (approx 20cm x 30cm), lined with baking paper
  9. Use a knife or spatula to level it out
  10. Set a timer for 25 minutes
  11. Allow it to cool in the tin, then slice as required. I cut them into approx 3cm x 3cm sqaures & it made 54.

 

 

Polymyalgia & an anti-inflammatory diet

We have just spent the weekend with a family friend who is suffering from POlymyalgia. having known him my whole life, it was awful to see someone in such pain -he put up a valiant effort with guests there, but his pain was evident.

As a Health Coach, I do not have the answer to everything but I am always interested to learn more so I started researching possible natural assistance to help treat the polymyalgia.

First of all, what is it?
common inflammatory disorder that causes pain, usually in your shoulders and upper body. Inflammation is your body’s natural response when it’s trying to protect you from harmful germs. Inflammation works by drawing extra blood and white blood cells to whatever part of your body it’s trying to defend. This increase of fluid can cause swelling, stiffness, and pain (reference: http://www.healthline.com/health/polymyalgia-rheumatica-diet#overview1).

As it is an inflammatory disease, assistance with a diet high in anti-inflammatory foods can assist. As we are all bio-individuals, we react differently to certain foods so try to keep a food diary & see whether certain foods have a positive, negative or neutral effect.

My top 10 anti-inflammatory foods:

  1. Salmon
  2. Sardines
  3. Walnuts & almonds
  4. Flaxseed & flaxseed oil
  5. Olive oil
  6. Oranges
  7. Green leafy veg including collards, kale & spinach (whatever state our health is in, there is no diet/lifestyle that doesn’t benefit from more leafy greens)
  8. Turmeric – one of my favourite things to add to dishes, delicious in a curry, or through eggs (either powdered or finely grated fresh)
  9. Berries – raspberries, blueberries, cherries
  10. Herbs & spices including cloves, cinnamon, rosemary, ginger, sage & thyme

I also highly recommend easing up on inflammatory foods including sugary products (juice, biscuits & soft drinks), cooking oils (that you would deep-fry food in), alcohol, refined grains (white flour, pasta, biscuits & pastry). More controversial & again I urge you to TRY for a week, or perhaps longer – ease off the dairy & see if you notice any difference. If you’re a meat eater, source the best possible quality meat, ideally grass-fed & grass-finished & only consume meat every third day, or even less frequently.

I love this simple article on 7 days to an anti-inflammatory diet – plenty of easy swaps, if you try to make one change per day.

I am not a Doctor or qualified Nutritionist, always see your Doctor if unsure.

Foods that fight inflammation-infograph

Salmon & sweet potato patties

GLUTEN-FREE | DAIRY-FREE | PESCETARIAN |NUT-FREE (optional) | 7 INGREDIENTS ONLY | mixing bowl & pan only

I’m all about making life easy, especially for families where it seems multiple meals are often made to address all family requirements. These salmon & sweet potato patties (better word?) are gluten-free, dairy-free, meat-free & can easily be nut-free. They use basic ingredients which I would bet you already have at home.

INGREDIENTS
400g sweet potato
1 medium salmon fillet
Juice & zest of half a lemon
1 tbspn chia seeds
1 organic egg

OPTIONAL

  • 2 tablespoons finely chopped kale – it doesn’t add much taste, I add it to increase the nutritional value
  • 2 tablespoons thyme – I add herbs to everything but they can be omitted if you feel the taste is too strong for littlies
  • 1 tablespoon sumac – adds a nice citrusy taste (not as sour as lemon)

CRUST

1/4 cup quinoa flakes
1/4 cup almond meal

If you are nut-free, you can use all quinoa flakes. You could also use a standard breadcrumb if you’re not fussed about gluten. If you don’t have quinoa flakes, you could use all almond meal.

METHOD

1. Peel sweet potato, cut roughly into 4cm cubes & boil until soft
2. Mash sweet potato, it doesn’t have to be smooth
3. Pan-fry the salmon fillet, don’t worry if it’s not entirely cooked as it will be cooked again once in the patty
4. Throw the salmon fillet in with the sweet potato & again roughly mash (a fork will be fine)
5. If you’re using thyme &/or kale, you can just use some kitchen scissors & chop it straight into the mixing bowl.
6. Put in juice of half a lemon & zest – this can be omitted
7. Mix in chia seeds (this helps the mixture bind), then mix in the egg with a fork
8. In a separate bowl, pour in almond meal & quinoa flakes (or whatever ingredients you use for crust)
9. Using your hands, form the mixture into balls then coat in almond meal/quinoa flake mix
10. Put all the patties on a plate & throw in the fridge for at least 1 hour so they set. Any sooner & they may fall apart.
11. Pan-fry in preferred oil on a medium heat – they only need a minute or 2 on each side

MAKES 12 PATTIES – enough for 3 young children

Serving suggestion: mayonnaise or pesto or even better – mayonnaise mixed with pesto. I’ve popped up the recipes for both – just do a search