RECIPES
I formulated all the recipes and tried them all.
They are delicious, nutritious and have low glycemic index so they are perfect ideas for people suffering from blood sugar imbalances, irritable bowels and those sensitive to preservatives since they are made from natural ingredients.
They are perfect for those on a low carbohydrate diet, such as people wanting to lose weight as well as IBS sufferers.
Note that most of the recipes contain nuts so if you suspect a nut allergy check only the nut free recipes.
Later on I will post more nut free recipes.
I hope you will enjoy them. Please send your feedback and I will post your comments.
They are delicious, nutritious and have low glycemic index so they are perfect ideas for people suffering from blood sugar imbalances, irritable bowels and those sensitive to preservatives since they are made from natural ingredients.
They are perfect for those on a low carbohydrate diet, such as people wanting to lose weight as well as IBS sufferers.
Note that most of the recipes contain nuts so if you suspect a nut allergy check only the nut free recipes.
Later on I will post more nut free recipes.
I hope you will enjoy them. Please send your feedback and I will post your comments.
CONDIMENTS
GLUTEN FREE - DAIRY FREE
GARLIC GREEN GOMASIO
THE BEST MACADAMIA PESTO
Can be used as a spread on toast for a healthy breakfast or as a delicious seasoning for frittata or a vegetable stir fry
Ingredients:
Put the basil leaves with the lime juice, garlic cloves, salt and macadamia oil in the food processor and mix at high speed until the leaves are crushed. Add the macadamias in the end and mix again. If you want some crunch and get small pieces of nuts, don’t mix for too long. Stir through the olive oil by hand to prevent the bitter components to be released, which would happen if you mix the olive oil at high speed. Pour in a jar of around 400 mL capacity. Can keep for a month in the fridge. |
GLUTEN FREE BREAKFAST IDEAS
VEGGIE STACK AND SOFT BOILED EGGS
Preparation 20 minutes
This is a fibre-rich nutrient dense meal which keeps you full for at least four hours. The soft boiled eggs with the gently cooked whites and the runny yolks will provide you with a protein starter. Eggs are rich in vitamin A, B vitamins especially riboflavin, vitamin B12, folate, vitamin B5, omega 3's, phosphorus, selenium, potassium, zinc, choline for phase II liver detoxification, and healthy cholesterol for brain function. Served with the nutty bread recipe you will start the day with ample amounts of minerals and vitamins, as well as good fats. You will want to eat this everyday! Ingredients for two-three serves: For the soft boiled eggs:
Cover and leave in the water for 15 minutes. In the mean time prepare the veggie stack. After 15 minutes replace the water by cold water and leave the eggs in the water until ready to serve. Crack the top of each egg and spoon them out. The whole egg will fall out of the shell with the soft uncooked yolk. For the veggie stack:
Cover with spinach leaves and turn again the mix, place the cheese slices on top. Remove from the heat so the spinach leaves do not cook too much, which will affect their taste and nutritional quality. The cheese will melt gently on top of the veggies. Cut into stacks and arrange in a plate with the eggs. Serve with some nutty bread slices that you have kept in the freezer and warmed up in an oven, toaster, or a sandwich press. |
DELICIOUS ARROWROOT PANCAKES
These pancakes are light and fluffy and constitute a nutrient dense rich breakfast option. If you prepare the batter the night before, it will be a quick meal to have in the morning. With an electric crepe maker (around $50 for a Breville), you can make 3-4 pancakes at a time.
Ingredients for 1-2 serves:
Mix all the ingredients with a whisk. Place a flat greased pan on medium heat and pour the desired quantity (about palm size) on the pan and let it bubble. Reverse it to cook the other side after two minutes or when the top starts to thicken. This will make about ten pancakes. You can keep the batter in the fridge for a second breakfast. Sweeten with a couple of teaspoons of maple syrup, a teaspoon of macadamia butter or coconut cream and add fresh fruits or nuts. Strawberries, bananas, blueberries, mangos, walnuts. These pancakes are light and fluffy and constitute a nutrient dense rich breakfast option. If you prepare the batter the night before, it will be a quick meal to have in the morning. With an electric crepe maker (around $50 for a Breville), you can make 3-4 pancakes at a time.
Ingredients for 1-2 serves:
Mix all the ingredients with a whisk. Place a flat greased pan on medium heat and pour the desired quantity (about palm size) on the pan and let it bubble. Reverse it to cook the other side after two minutes or when the top starts to thicken. This will make about ten pancakes. You can keep the batter in the fridge for a second breakfast. Sweeten with a couple of teaspoons of maple syrup, a teaspoon of macadamia butter or coconut cream and add fresh fruits or nuts. Strawberries, bananas, blueberries, mangos, walnuts. |
NUTTY BREAD WITH CHIA SEEDS
Deliciously moist and slightly crumbly. This bread is extremely rich in fibre and nutrients such as minerals and good fats. The variety of nuts balances the mineral content since copper (in almonds) can be excessive and counteract zinc levels.
Slice when cooled and keep in the freezer to prevent oxidation of polyunsaturated fats and aflatoxins from moulds as in any flour/nut based product. Ingredients:
Mix the chia seeds in a high speed blender so they become smooth and gelatinous. Put all the ingredients in the bread machine but the last seeds at mid cycle. Cook on normal wholemeal bread setting. If using an oven. Blend all the ingredients and leave it to rise for 1 hour in a warm place and cover with a moist cloth to prevent evaporation. Knead to remove the carbon dioxide bubbles and place in a rectangular loaf pan. Let it rise for another hour. Preheat the oven until it reaches 200 degrees Celsius. Cook for about 20 minutes until golden and cracked in the centre. |
CHIA SEED PUDDING WITH FRUITS
You will need to prepare this breakfast the night before.
Combine milk, erithrytol or syrup and chia seeds in a glass or jar. Stir well so chia seeds are evenly dispersed then refrigerate for at least 2 hours or overnight. 2. In the morning scoop half of the chia pudding into a transportable jar. Layer with mango slices, remaining chia pudding, berries, desiccated coconut and yoghurt * Erythritol is a natural sugar alcohol, like xylitol. It is not absorbed through the intestinal lining, so has no calories. It has shown benefits in dental health and is safe for everyone. It can be laxative at high dose. |
MAINS
GUT HEALING BONE BROTH
Bone broth is the most healing home made product that you can have. Due to its natural richness in minerals and amino acids (glutamine, glycine, proline amongst others), it is not only ideal to support fragile constitutions, such as malnourished children and the elderly, but it is essential for those who have increased needs, such as pregnant or breastfeeding women, after gastric surgery, athletes, osteoporosis sufferers and those who have irritable bowels or are immune deficient. It should be in everyone's kitchen!
Here is a great article that will explain to you why bone broth is so good for you: Bone broth is easy to make. You would need: 2 kilos of grass-fed beef bones (avoid grain fed due to GMO potential) 3 Litres of water 2 tablespoons apple cider vinegar A slow cooker Place the raw bones in the water with the vinegar in the slow cooker at slow temperature and leave it to simmer for 36 hours. If you start in the morning, it will be ready the following evening. The bones should be crumbly in the end because all the minerals and proteins would have leached out in the water. Extract the liquid and freeze portions or placed in the fridge it will last about a week. It will be gelatinous when cold, this is because it is loaded with proteins and minerals. You can use it for an extra rich risotto, a delicious sauce, gravy or a soup. Add to the broth some chopped vegetables and boil for 7-8 minutes to obtain a wonderful soup, especially for those that are fussy eaters in the evening. Add some fragrant herbs (parsley, basil, ginger, chilli and coriander) for an extra zing! |
VEGIE HASHBROWNS
These hash browns are highly nutritious and can be enjoyed by all dieters, including keto dieters, vegans, candida, SIBO and low FODMAP dieters.
They are gluten free, dairy free, egg and nut free. The idea is creating diversity in colours to get a high flavonoid- high fibre intake for antioxidant and gut healing properties. Yes, you can enjoy yummy recipes even if you are restricted in your dietary choices! You are not restricted to these vegetables, you may add pumpkin, cauliflower, green bean, snow peas, chokos, yams, capsicum, onions… Ingredients for 8 large hash browns:
Preparation: Place the chia seeds in the water so they form a blob, which will help the veggies to stick together. In the meantime, peel the vegetables but you may keep the peel if they are from organic sources. Grate them using the coarse grater of the food processor, and place them in a large bowl. Add salt, the dry flours, herbs and spices and your chia (or linseeds) that have been stirred through in the water to form a homogeneous paste. Heat the fat in a large pan at medium/high heat, and place handful portions of the veggie mix in it. Flatten them with a spatula and let them roast on each side for about 5-7 minutes. Place on a paper towel and enjoy. Serve with eggs and bacon at breakfast, or with your preferred meat at dinner (not for vegans). They make an easy lunch with a nice green salad. You can add a slab of hard cheese to melt (unless you are on a dairy free and vegan diet) on top at the end of cooking for extra protein and taste, or a few basil/coriander leaves. Your imagination is the limit! You may keep the hash browns in the freezer and reheat them on demand for a healthy pre-made lunch or dinner. |
PURPLE SWEET POTATO SOUP
Ingredients:
Stir for two minutes then add the stock that is salted to taste. Cook on stove for 15 minutes until sweet potato is cooked. Mix altogether with a hand held blender until it forms a smooth thick soup. Add chopped coriander to garnish. Can be made with finely sliced ginger in the beginning added to the chilli. |
CURRIED CAULIFLOWER RICE
Delicious fragrant recipe that will get rid of the germs during winter time.
Ingredients:
Chop onion, ginger, fresh turmeric ( not the powder) and garlic, and roast in a frying pan along with the cashews, sunflower seeds, cumin and fennel seeds, and 1/4 teasp salt in the fat. Once the onions become translucent and the cashews get a golden colour add the sultanas then the grated cauliflower. Stir regularly and add the the ground spices at last, add salt to taste. |
ROASTED VEGGIES FRITTATA
Ingredients:
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DESSERTS
GLUTEN FREE - DAIRY FREE
COCONUT CASHEW PANNACOTTA
Beautiful melting in your mouth dessert with a rich coconut taste and nutritious ingredients. Guilt- free and suitable for vegans.
Soaking time: 1 hour Preparation time: 1/2 hour Makes 10 serves Ingredients:
Soak the cashew in 1 cup milk for one hour. In the mean time soak the agar flakes (or the gelatin) in the other cup of milk for 10 minutes. Boil the agar (or gelatin) and stir constantly until dissolved. Blend the cashew with the 2 cups of milk including the one with the melted agar (or gelatin). Add the maple syrup and vanilla. Pour in silicon molds an place in he fridge for a couple of hours, more if using gelatin. Unmould gently on a plate. Use melted dark chocolate poured over baking paper in a nice grid pattern, cooled down and peeled off to decorate. |
GLUTEN FREE BANANA CAKE
Very moist and light banana cake, full of goodness. Rich in fibre and omega-3 fats.
Ingredients:
Mix the dry ingredients then add the liquids and the eggs in a food processor. Pour the mix (it will be somewhat liquid like a custard) in a cake tin lined with baking paper and cook for around 50 minutes until the middle is set (check by dipping a skewer and it should come out clean). Serves 8 portions |
FRUIT JELLY CUPS
These beautiful little jelly cups are perfect for fussy children and very easy to make. They contain a good amount of vitamin C and flavonoids, perfect for the lunch box or for a delicious dessert. You can put small fruits in the moulds to add different textures.
Preparation 25 minutes Ingredients:
Put the water in a pan with the agar flakes and let them soak for ten minutes. In the meantime juice the oranges. Stir well and put the water and agar to the boil until the agar is dissolved. Take off the heat and let it cool down stirring regularly. Once the temperature is down ( this is to preserve vitamin C and flavonoids) to about 60 degrees (cup of coffee type temperature), add the orange juice and stir well. Halve the juice/agar and add strawberry powder previously mixed with a little bit of water to prevent clumps, to one of the batches. You can add different fruit powders and you can use apple juice as a base instead of the orange. Pour in silicon moulds and place in the fridge for at least one hour. If carried in a lunch box, pour directly into a small container with a tight lid to prevent any liquid leakage. |
LOW GI SWEET TREATS
LOW GI AND GLUTEN-FREE SHORT BREAD COOKIES
These absolutely delicious cookies are suitable for people with blood sugar dysregulation. They contain a low amount of carbohydrates, mainly from rice flour, arrowroot and coconut sugar, a low GI (glycemic index) alternative to sugar. Choose brown rice flour instead of white, since it has more fibre and a lower GI. Natvia and erythritol have no calorie and zero GI. Erythritol is a sugar alcohol that bypasses absorption in the digestive tract so it does not raise blood sugar levels. Coconut sugar has a low glycemic index of 35 compared to table sugar also called sucrose whose GI is 65. You only have 1 .3 g of coconut sugar per cookie (1/4 teaspoon).
Ingredients:
Preheat the oven at 170c. Mix all ingredients together in a blender with pastry blades. Form a log and place 15 minutes in the fridge. Cut slices 1 cm thick and place on a cookie pan lined with baking paper. Bake for 15-17 minutes and cool on a rack. Makes about 15 cookies |