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 at justforhealth@bigpond.com and I will post your comments.

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:
http://www.westonaprice.org/health-topics/broth-is-beautiful/

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!

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​Gourmet Gluten free ideas

​Gluten - free - dairy - free delicious desserts

Coconut Cashew Pannacotta

​Gluten Free Banana Cake

Fruit Jelly Cups

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

• 1 can of pure coconut cream- no additives (Ayam green can)
• 1 cup of cashew nuts
• 4 tablespoon maple syrup
• 2 cups of coco quench or almond milk
• 4 tablespoons of agar flakes or 3 teaspoons gelatin
• 1/2 teaspoon of vanilla paste.

 
 
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.
Unmold gently on a plate. Use melted dark chocolate poured over baking paper in a nice grid pattern, cooled down and peeled off to decorate. ​

Very moist and light banana cake, full of goodness. Rich in fibre and omega-3 fats.
 
Ingredients:

• 2 cups mixed ground nuts ( almond, walnuts, cashews, chia seeds, sunflower seeds).
• 1/2 cup orange juice equivalent 2 oranges 
• 3/4 cup arrowroot or Tapioca flour
• 1.5 teaspoon bicarb soda 
• 3 ripe bananas
• 3 eggs
• 2 pinches salt
• 3/4 cup agave syrup, or maple syrup or coconut sugar

Preheat the oven at 150 c
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

​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 molds to add different textures.
 
Preparation 25 minutes
 
Ingredients

• 1 cup water 
• 2 cups orange juice or the juice of 5 oranges
• 2 Tbsp agar flakes 
• 2 Tbsp strawberry freeze-dried powder
• 2 Tbsp of erithrytol or xylitol (natural fruit-derived low caloric sugar alcohol)
• Silicon moulds 

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.

Gluten free dairy free dishes

Veggie 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:

• 1 medium orange sweet potato
• 1 medium white or purple sweet potato, or pumpkin slice
• 1 zucchini
• ¼ teaspoon salt
• 4 teaspoons of buckwheat, or rice, or maize flour
• 2 teaspoons of arrowroot starch
• ¼ cup chia or linseeds
• ½ cup water
• Optional for greater health properties and taste: Herbs or spices (black cumin, pepper, garlic, oregano, shallots, coriander…)
• 3 tablespoons of olive, or macadamia oil, or ghee for shallow frying

 

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

Curried Cauliflower Rice

Roasted Veggies Frittata

Ingredients

• 1 Lt chicken bone broth made with a chicken carcass (see chicken bone broth recipe)
• 1 big purple sweet potato (or 400 gr)  unpeeled if organic, chopped into small pieces 2 cm wide.
• 1 celery stalk with a few leaves chopped finely
• 1 jalapeño chilli chopped finely
• 2 sliced red onions 
• 3-4 tablespoons coconut cream (Ayam pure coconut cream - Green can)
• • A few chopped  coriander leaves to garnish

Stir fry the onions and the chilli in the olive oil until the onions get translucent. Add the maple syrup and the rest of the ingredients except for the coriander. 
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.

​Delicious fragrant recipe that will get rid of the germs during winter time.

Ingredients

• A whole cauliflower 
• 1 onion
• 2 garlic cloves
• 1 cm ginger slice
• 1 cm turmeric slice or 1/2 teasp powder
• A handful sultanas
• A handful cashew nuts
• A handful sunflower seeds or pepitas
•  Salt to taste 
• 1/2 teasp cumin seeds
• 1/2 teasp fennel seeds
• 1/4 teasp clove powder 
• 1/4 teasp cardamom 
• 2 tablespoons ghee or olive oil

Grate the cauliflower in a processor.

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.

​Ingredients

• 1 small yam or 2 potatoes
• 2 sweet potatoes
• 1 small broccoli head
• 5 small mushrooms
• 3 eggs
• 1 cup coconut cream or Pure Harvest coco quench or almond milk
• 1 tablespoon pesto (recipe below)
• Salt to taste

Preheat the oven at 175 celsius. Dice the vegetables  in big chunks and lay them in an oven-proof dish evenly. Smear through some olive oil and cook until they are soft (40 minutes).  In the meantime, beat the eggs, pesto and the milk and pour on top of the cooked veggies (keep the same dish). Place back in the oven for another 30 minutes.

Gluten free dairy free condiments

Garlic Green Gomasio

The Best Macadamia Pesto

Replaces bread crumbs and is much more flavoursome


Ingredients

3 Tbs Coarse unrefined sea salt
10 Tbs Sesame seeds
1-2 Tbs Fresh parsley
1 Tbs Garlic powder

Mix in a blender on high speed.
Put in a jar in the fridge and use as bread crumbs or seasoning.
​

​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:

• 2 bunches or 100 g of sweet basil leaves, main stems removed
• 1 full cup of unsalted macadamia nuts 
• Half a lime or lemon juice
• 2-3 garlic cloves
• 1/3 cup of macadamia oil
• 1/3 cup extra virgin olive oil
• 2 level teaspoons Himalayan salt

 
 
 
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

Delicious arrowroot pancakes.

Nutty Bread with Chia
​seeds

​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:

• Two eggs per serve
• salt and pepper

Put water to a boil in the pan then turn off the heat. Gently place the eggs in the water with a tablespoon so they don't break.
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

• Palm-size piece of pumpkin washed skin on
• 4 mushrooms
• 1 zucchini
• A large bunch of spinach leaves
• 2-3 garlic cloves
• 4 slices of cheddar or swiss cheese
• olive oil

Slice the pumpkin, mushrooms, zucchini with a veggie peeler or in a food processor.
Drizzle olive oil on the bottom of a frying pan until a thin layer covers it and place on a stove on medium heat. Once the oil starts to warms up, add the  pumpkin slices and the mushroom slices. leave for three minutes so the pumpkin caramelises. Place upside down so the mushrooms go to the bottom and the pumpkin on top. Add the zucchini and garlic slices, place upside down for two more minutes so the zucchinis touch the bottom of the pan and the mushrooms are on top. 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.

​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

• 2 whole eggs
• 3 heaped tablespoons of real yogurt (Barambah unsweetened or Coyo)
• 4 tablespoons of arrowroot starch (corn or potato will work)
• 2 tablespoons sesame flour (fat portion removed)
•  A pinch of salt
• 1/2 teaspoon of bicarb soda

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…

​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

•  1/2 cup chia seeds soaked in 1.5 cup water for 30 minutes at least. 
• 1 cup arrowroot starch (potato starch will do as well)
• 1 cup sesame flour (fat portion removed). Coconut flour can be used but there is need for more water
• 1 cup ground  almonds/ cashew/walnuts
• 1.5 Tbsp dry yeast or 1 cup sour dough starter (see recipe for making a sourdough starter)
• 2 Tbsp black sesame seeds
• 2 Tbsp maple syrup
• 1.5 teasp salt
• 1/2 cup water
•  A teaspoon xanthan gum or replace by one egg for non vegans and remove the 1/2 cup water.
• 2 Tbsp macadamia or olive oil
• 2 Tbsp of flaxseeds or sunflower seeds and 2 Tbsp walnuts to put in the middle of cycle

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.

• 1 cup of almond or Pure Harvest cocoquench (long life section of Grocery store)
• 1 teaspoon erithrytol* (in health food store) or maple syrup
• 1⁄4 cup of white chia seeds
• 1 mango cheek, sliced
• 1⁄4 cup of mixed berries
• 1⁄4 cup of natural yoghurt or coconut yogurt

 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, dessicated coconut and yoghurt


* Erythritol is a natiural 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.

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 

• 1.5 cups organic brown rice flour
• 1/2 cup arrowroot flour
• 1.5 cups almond meal
• 125 g unsalted butter
• 1/4 teaspoon salt
• 2 Tablespoons erythritol,  Stevia organic or Natvia (Stevia and erythritol)
• 2 Tablespoons coconut sugar

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