Paleo chocolate banana coconut flour cake

PALEO | VEGETARIAN | GLUTEN-FREE | DAIRY-FREE | 6 INGREDIENTS ONLY

INGREDIENTS

3 large bananas (approx 400g)

110g coconut water (I used Natural Raw C)

3 organic eggs

1/2 cup coconut flour

1/2 cacao

75g tahini

I inadvertently forgot baking powder, but it turned out perfectly without

Optional: 1/2 cup raspberries (to put on top)

METHOD

1. Blend bananas, coconut water & eggs together

2. Throw in coconut flour, cacao & tahini. Put on reverse, around speed 3.5

3. Throw into a lined loaf tin, cook for 50 minutes at 170 degrees celsius

It is a fudgy, heavy texture & quite rich! Would probably be delicious with some whipped coconut cream.

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Pink grapefruit & strawberry frappe

VEGAN | RAW | GLUTEN FREE | DAIRY FREE | PALEO | LOW FRUCTOSE | JERF

I have never done a juice fast, nor do I plan on ever doing one but I do love adding a blended smoothie / frappe every so often to get a massive nutrient hit in a condensed form (eg 3 cups of spinach blended down to approx 1 tspn, you know what I mean?).

This guy is low fructose for all the IQSers & with the amount of ginger I spiked mine with, I’m hoping all bugs will stay away.

INGREDIENTS

1 pink grapefruit (mine was approx 400g, down to about 275g when peeled)

10 strawberries (approx 150g)

10 ice cubes (approx 100g)

1 tablespoon mint

Ginger, to your taste – I used about a dessert spoon full

METHOD

Throw all ingredients into the Thermomix or your preferred blender, whizz until well liquified. I used speed 6 for 10-15 seconds.

Drink immediately.

Makes 2 glasses, or if you’re greedy like me, you can polish off the whole thing on your own

Spinach strawb blood orange juice

What it lacks in looks, it makes up for in both taste and nutrients…now that the boys rugby season is over, we have spent the last two Saturdays at Orange Grove Market. One of my favourite fruits, the lemonade fruit has been irresistible so I figured at this time of year while flu & are the nasty bugs continue to circulate, I’d dose up on nutrients in the hopes that when we head to the UK in two weeks we will all be well.

SIX INGREDIENTS

150g strawberries

130g blood orange (1, average size)

150g lemonade fruit (1, large)

50g spinach

100g coconut water (or water)

Ginger, to taste. I like mine with some kick!

Blend all ingredients (I don’t juice) & try to ignore the awful colour it becomes because it really is delicious!

20 pantry items to kickstart a healthy 2017

If I could force everyone to have 2 New Year’s Resolutions they would be to drastically reduce high-fructose foods & to start purchasing pantry staples from bulk stores, using their own jars.

My top 20 pantry items to kickstart your healthy 2017 are:

1. Nuts – a quick, easy snack high in protein & fat to fill you up & ward off sugar cravings

2. Buckwheat – a versatile ingredient delicious in a home made muesli, great soaked overnight in stewed berries & coconut yoghurt for a gluten-free vegan bircher. I buy a big jar from Naked Foods.

3. almond meal – muffins, cookies, crumble topping, muesli. Such a versatile gluten-free ingredient

4. Coconut oil – cook with it, use it in a vegan chocolate or slather it all over your body or through your hair. You can buy an organic coconut oil in Aldi or Woolworths for less than $7 a jar.

5. Olive oil – cook with it, use in dressings or in a low-fructose cake.

6. A variety of spices including zaatar, cumin, chilli, sumac, curry powder, cinnamon, Ovvio Organic turmeric – spices pimp any dish & make them way more interesting.

7. peanut butter – one of my all time favourite Asian dressings combines PB, tamari & freshly squeezed lime. An easy toast topper. Buy organic only (even Coles & Woolworths have their own organic PB) & check nothing is added like oils or sugar.

8. Tahini – delicious in a dressing with freshly squeeezed lemon & turmeric. Also adds a delicious element to home made chocolate. Mayver’s hulled tahini is the best.

9. Tamari – adds flavour to any dish, it’s a gluten-free version of soy sauce, made with whole soy beans & no added sugar. I buy Pureharvest brand Tamari.

10. cacao – no brainer here – to make all kinds of sweet treats. Cacao is the raw, unprocessed version of cacao. You can even buy it in stores like Aldi now.

11. rice malt syrup – my favourite sweetener. It’s low-fructose & derived from rice. It is a lot less sweet than honey so as you lose your sweet tooth it gives sweet treats just enough sweetness, especially in chocolate . I love Pureharvest which can be found in Coles & Woolworths.

12. quinoa – it’s been round a few years & I always have a store of it, great to bulk up salads or to serve as a gluten-free alternative to pasta

13. sesame seeds – they add flavour & texture to any dish, & are especially good in Asian dishes like a noodle salad. I also sneak them into my vegan chocolate often.

14. pepitas – enjoy them raw, sprinkle them over a black rice salad, lightly roast them with some tamari & chilli for an irresistible snack

15. sunflower seeds – have them raw as a snack, lightly roast them, sprinkle them over salads.

16. Herbal tea – I always choose organic teas as tea is a crop heavily sprayed in pesticides. Have a few varieties – I love Clipper organic peppermint, Spiral organic Genmai Cha, & usually a flavoured white tea or a herbal combination – currently it’s Pukka Night Time & Revitalise.

17. Organic coffee – I make myself a black organic filter Coffee most mornings. No wasteful coffee cups  & you can have your caffeine hit before walking out the door. We all win!

18. Chia seeds – at about 20% protein, chia seeds are great to pimp the nutritional value of a smoothie. You can also use chia seeds in place if an egg.

19. organic Miso soup – I love the Spiral Foods brand organic Miso – a quick, easy snack with 0.14g sugar & 0.92g fat per serve.

20. Tuna – It’s worth checking out this Greenpeace Tuna Sustainability Guide before buying. Hands down, Fish 4 Ever is the most sustainable brand, which you can buy in About Life.

Gluten-free quiche | Thermomix 

We are currently staying with my parents while we renovate – some amazing parts, some difficult. Free use of a Thermomix & never ending supply of fresh rosemary  definitely land in the “pros” column!

1 cup buckwheat groats

1/2 cup sunflower seeds

1/2 cup cashews

1/3 cup (or a touch under) coconut flour

7 eggs (1 for crust / 6 for filling)

1/4 of a sweet potato

2 handfuls baby spinach

1 handful parsley

8 mushrooms

10 olives 

100g organic butter

3 sprigs Rosemary (or thyme)

METHOD

  1. Slice mushrooms & sweet potato  thinly
  2. Throw buckwheat groats, cashews & sunflower seeds in Thermomix. Whizz on about speed 8 for 15 seconds. Check the consistency & if similar to a flour, tip into a mixing bowl
  3. Throw Rosemary into the Thermomix & whizz on speed 10 for 15 seconds. Put in 100g organic butter. Set to 100 degrees for 1 minute on about speed 3. Check it’s melted, otherwise just do another 30 seconds 
  4. Tip nut/seed flours back into the Thermomix, mix well & throw in one organic egg.
  5. Press down into a tin – I used a cake tin as I didn’t have a pie/quiche tin. Cook for 10 mins at 180 degrees.
  6. While the crust is cooking, blend 6 organic eggs with the baby spinach & parsley
  7. Slowly pour the egg/spinach/parsley mix into the crust, add the mushroom slices, sweet potato & olives
  8. Cook for 25 minutes at 180 degrees. Serve immediately, with a fresh green salad (simple dressing of olive oil & lemon compliments this dish well

banana berry smoothie bowl

There’s something indulgent but delicious about having a smoothie bowl for breakfast. I absolutely love this combination & could have a variation of it most days for breakfast, lunch or dinner.

INGREDIENTS
2 bananas
1 cup frozen organic berries (berries tend to be highly sprayed crops so I recommend buying organic where possible)
2 tablespoons chia seeds, soaked in 1/4 cup water for 5 minutes
1/4 cup coconut oil
2 tablespoons cacao (cacao is the raw, unprocessed version of cocoa so contains many more nutrients)
OPTIONAL: 1 tspn cinnamon powder, 1 tspn vanilla powder, flaked almonds to top

METHOD
1. Turn the stove onto low – in a small pan, mix the cacao & coconut oil
2. Once chia seeds have formed a gel, tip bananas, berries & chia seeds into the blender, along with vanilla & cinnamon if you are using it. I use an Omniblend which is great for smoothies. Blend until well combined. I like mine thick but if you prefer it more of a ‘drinkable’ texture, add a little water / coconut water / coconut milk / almond milk.
3. Pour banana berry mixture into a bowl
4. Slowly pour the cacao mix on top – it should set almost immediately into a crunchy ice-magic like sauce
5. EAT!

 

Easy take to work lunch | vego

On the days I am organised enough, I love to make lunch to take to work. It tends to be cheaper, you get exactly what you want & it tends to be more nutrient dense. My brother is currently staying with us & my sons are obsessed with him, which means I have more time in the morning while they are attached at the hip to him.

INGREDIENTS
2 x organic eggs
1 small sweet potato
1 cup organic baby spinach
3 baby roma tomatoes
1 avocado
1/4 capsicum
1/2 lemon
2 tablespoons olive oil
1 tablespoon black sesame seeds
1 tablespoon sunflower seeds

METHOD
1. Roast sweet potato at 200 degrees for 40 minutes
2. When sweet potato has about 15 minutes to go, boil eggs (I put them in the water once it is warm, then boil for 5 minutes).
3. Slice tomatoes, capsicum, cut avo in half & lemon in quarters
4. Once cooked, peel the eggs, let the sweet potato cool a little
5. Layer all ingredients into a container, with sesame seeds & sunflower seeds on top
As a side note, some of you may have read my stance on plastic but I am also anti-waste so will continue to utilise these containers until they are no longer usable. Long live minimalism.
6. Squeeze the lemon & drizzle olive oil over, pop on the lid then throw in your bag.

I recommend refrigerating any products that are not vegan in your lunchbox. Of course I ended up eating mine as soon as I got out of the shower at work

Have a great day gorgeous