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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.
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CONDIMENTS
GLUTEN FREE - DAIRY FREE
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GARLIC GREEN GOMASIO

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Replaces bread crumbs and is much more flavoursome


Ingredients:
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  • 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.
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THE BEST MACADAMIA PESTO

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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.
BREAKFAST
GLUTEN FREE
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VEGGIE STACK AND SOFT BOILED EGGS

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​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.
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DELICIOUS ARROWROOT PANCAKES

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​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.
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​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.
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NUTTY BREAD WITH CHIA SEEDS

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​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.
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 CHIA SEED PUDDING WITH FRUITS