Buckwheat oat pancakes (gluten, lactose and sugarfree – low fructose)

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Mum and I are about to set out on a ROADTRIP!  Woohoo!!  So sustenance required!!

This recipe was one I made in home economics at primary school!  But I’ve subbed out the flour, milk and sugar to make it lactose, gluten and refined sugar free and low fructose!!  You could sub the butter out for any nut butter and replace the egg with a chia egg to bind.

Buckwheat produces a naturally drier pancake however the fats compensate for this.  Buckwheat is a fabulous gluten free flour – one of the most alkalizing and highly beneficial for bloodtype A’s (me), who thrive on an agrarian diet high in carbohydrates, low in fat.

Enjoy!

Recipe  (makes 7 good sized pancakes)

1/2 cup rolled oats
1/2 cup milk of your choice
1/2 cup buckwheat flour
2 tsp aluminium free baking powder
1/2 tsp himalayan salt
2 T grassfed butter
1 egg
2 -3 T brown rice syrup
1/2 tsp xanthan gum (optional)
Coconut oil to cook

Blueberries:
3/4 cup blueberries
1 T brown rice syrup

Combine rolled oats and milk and let stand for 5 minutes.  Add flour, salt, egg and sugar and stir.  Add melted butter.  Sprinkle xanthan gum in top and stir in quickly without overstirring. Cook in coconut oil.  Serve loaded with the blueberries and more brown rice syrup.

Butternut soup (GAPS)

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With GAPS, the philosophy is based around trying one food at a time, checking to see if the body likes it or not.  I chose butternut as my vege for my first bone broth soup.  This cheap as chips vege turns out a sweet, beautifully coloured, silky smooth soup.  I could devour a whole lot of this!  And once the bone broth is made, the soup is SOOO easy.

 

Butternut bone broth soup

Chop one butternut into cubes.  Put into a pot.  Pour over enough bone broth to just cover the butternut.  I added a continental stockpot liquid stock, however if you were doing 100% GAPS you would only add himalayan or celtic salt to taste.  Bring to the boil, then simmer until butternut is tender.  Cool.

Blend until silky smooth.

This soup is sweet and nourishing.

Bone broth soup and the GAPS program

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If you’re familiar with GAPS (Gut and psychology Syndrome), you’ll recognise the importance of bone broth for its gut healing properties.  The difference between bone broth and meat broth is that bone broth is simmered for 6-24 hours whereas meat broth is simmered for 2-3 hours at a higher heat. 

Bone broth is the main component of the GAPS 6 stage introductory diet.  The broth is said to help remineralise your body  and heal/seal the gut as its rich in collagen and gelatin.

The GAPS diet is said to help with a range of neurological and psychiatric conditions like autism, ADHD, dyslexia, depression, bi-polar.  As well as the obvious gut issues like leaky gut, crohns, IBS and immune system dysfunction (auto immune disease) and skin conditions like acne, eczema and psoraisis.  The common maladies like brain fog, chronic fatigue, headaches and sleep issues will naturally rectify by resolving any gut imbalances.

Without going into the theory too much – there is a firm link between gut and brain health.  In previous posts I’ve talked about the gut being the producer of 90% of seratonin.  Its also the site for the production of  our immune system.  Thats why I harp on about the gut being the seat for so many chronic and degenerative diseases. Hippocrates – the father of modern medicine states this many times in many different ways:

All disease begins in the gut

Everything in excess is opposed to nature

Natural forces within us are the true healers of disease

Let food be thy medicine and medicine be thy food

Healing is a matter of time, but it is sometimes a matter of opportunity

The GAPS process is based off the SCD (Specific Carbohydrate Diet) which excludes all grains, legumes, soy and refined sugar.  It works off a process of elimation – taking out and then reintroducing foods very slowly in order to discover the foods that produce an inflammatory response in the gut.

So far I’ve discovered dairy does it for me..but I’m very impatient and haven’t spent the time to  do one food at a time – this is important! 

The GAPS introductory diet is a 6 stage process before going onto the full GAPS diet.

Due to the detoxification process that takes place on GAPS, the advice is to start with the meat stock (only takes 3 hours as opposed to 6-24 hours cooking) as the detox symptoms are more mild.  You can read more about GAPS by asking Uncle google.  Its fascinating reading.

A friend of mine who did GAPS for 8 weeks based at the Koanga institute had her teeth turn temporarily black as her liver detoxed.  This is a common side effect but easily solved by brushing your teeth!  This maybe TMI but she also mentioned the huge eliminations she was having – biggest EVER!  (I can vouch for this just from a week of having just the meat stock!)

Her colleague who teaches the GAPS principals is a huge advocate  as he manages his type 1 diabetes using the GAPS diet alone.  He doesn’t take insulin.  Amazing stories!

This recipe courtesy of Sally Fallons Nourishing Traditions

Bone broth

2-3 kgs bones (beef marrow, knuckle, meaty ribs, neck bones)
3-4 litres cold water
1/2  cup vinegar
2-3 onions coarsely chopped
3 carrots, coarsely chopped
3 celery stalks, coarsely chopped
Several sprigs fresh thyme, tied together
1 tsp green peppercorns, crushed or tsp black peppercorns

Place the bonier bones (not much meat) in a very large pot with vinegar and cover with water.  Let stand for 1 hour.

Meanwhile place the meatier bones in a roasting pan and brown at 180C.  When well browned, add to the pot along with vegetables.

Add additional water if necessary but water should come no higher than an inch from rim of pot.  Bring to the boil.  Add thyme and crushed peppercorns.

Simmer 12-72 hours.

You’ll now have a pot of repulsive looking brown liquid containing globs of gelatinous and fatty material.  Strain the lot.  Let cool in fridge.  Then remove congealed fat from the top.  Divide and freeze what you don’t need to use.  The broth will keep for several days in the fridge.

How I did it!

I made a meat stock rather than a broth which doesn’t contain so many of the nutrients or concentration of gelatin.

I roasted the bones for 30 minutes, simmered them in water for 3 hours, then added in chopped vegetables – whatever I had in the fridge – brocolli, cauliflower, swede, leek, onion, carrot.  I also added in a further concentrated liquid stock to taste, fresh parsley and garlic and 1 tsp cumin, 1/2 tsp curry powder and 1 tsp coriander powder.

I’ve been eating this all week and its gotten even tastier as the weeks progressed!

You could make this in the slow cooker which is what I’m going to try next for a 24 hour cook.

References

GAPS website
Natures food (gut supplements and to buy the book)

Raw Sauerkraut

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Today I’m making tangy, crunchy
Sauerkraut.  This delicious, cultured sidedish provides lots of gut-loving bacteria enabling good digestion.  If you love the crunch of raw veges but your gut struggles, fermented veges are the way to get all that nutrition and fibre into you!

Recipe credit Elaina Love – Pure Joy Academy

Yields 4 cups

1 head cabbage, red or green
1/2 – 1 tsp high mineral salt (hinalayan ir celtic)
1/2 cup lemon juice or 3/4 cup lime juice
4 T dried dill or 1/2 cup fresh dill chopped
2 T caraway seeds
4-8 cloves garlic crushed

1.  Slice the cabbage using the 1mm setting on mandolin or food processor or cut paper thin with a knife. 
2.  Mix all ingredients together and massage with hands.  Continue to work until liquid starts to release.
3.  You may need to rest so leave the cabbage for 1/2 an hour and  come back to it until when you press on the cabbage, the liquid rises to the top.
4.  Place in a jar and press down until the liquid rises above the cabbage.  The juice may sink back down.  This is ok.
5.  Place a lid or towel on jar and let set for 1-4 days at room temperature depending on desired sourness.
6.  Once sauerkraut is ready, store for up to 8 months in fridge.

Weekend eating

Its been a brilliant weekend of sun filled walking, beach swimming and family time.  And some yummy vegetarian style food!

Blueberry Maca smoothie

Great for balancing hormones!

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1/2 cup blueberries
1 cup kefir (or water or milk of your choice)
1 kiwifruit
1 T maca powder

Blend!

Quick green thai curry veges

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1/2 cup water
2 T Tahini
1/2 tsp cumin
1/2 tsp turmeric
1/2 tsp ground coriander
1 tsp green curry paste
1 tsp finely grated ginger root
1 courgette (chopped)
1/4 red pepper sliced
1/2 carrot finely sliced
2 mushrooms (thick chunks)
Handful of spinach
Splash of tamari
Salt & pepper
Squeeze of lemon juice

Saute veges in coconut oil with spices.  Add water and green curry paste and tahini.  Season with salt & pepper. 

Add coconut cream if you’d like a creamy style sauce.

Zucchini vege omelette

Mum made this delicious vege filled omelette!

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Beat 5 eggs.  Add whatever veges you have.  Grated zucchini, capsicum, red onion, fresh herbs, mushroom and cheese.  Cook in a pan until the top is set.

Raw Creamy coriander soup with salad topper

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1 med zucchini, chopped (about 2 cups)
1 bunch coriander, stems removed (about 2 cups)
1 capsicum
1/2 apple chopped
1 T tamari
1 tsp high mineral sea salt
1/2 tsp cumin powder
1 tsp onion powder
1/8 tsp cayenne
1 med avocado, chopped (about 1 cup)

1. Blend all ingredients, except avocado, until smooth. Add avocado and blend again. Add hot water, as needed.

Top with diced capsicum, red onion, carrot, avocado and spinach.

Eat soup immediately or store in a glass jar in the fridge for up to 1 day.

Triple Citrus Dill Vinaigrette

 

Triple Citrus Dill Vinaigrette

Recipe credit to the Gerson Institute

Ingredients:
1/4 cup apple cider vinegar
1/2 cup orange juice
1/2 cup lemon juice
1/2 cup grapefruit juice
1 day-old baked potato
1/4 cup dill leaves
1/2 cup flax oil
Instructions: Put all ingredients in blender and puree. That’s it!
Store in a mason jar and enjoy on salad or cooked greens!

Yield: About 3 cups

Super green pie (with chickpea crust)

Thanks to Ma for the recipe for this superfood pie, and pics – love your work!

This is a nutritious and yum take on the traditional quiche – but all whole food, dairy, gluten and sugar free – and full of veggies, good protein from the chickpeas, fat from the eggs, carbs from the veggies and rice flour.  The crust on this pie is so versatile – you could vary the filling – make it your own!

Chickpea crust

1.5 cups of cooked chickpeas or one can well rinsed
quarter cup brown rice flour
2T tapioca flour
3/4 t baking powder
2T Olive oil
good pinch of salt

Whizz chickpeas then add rice flour, tapioca flour, baking power mix well then add salt and oil. Gently press into a lightly oiled baking dish. Cook on 160C for approx 8mins no longer than 10minutes (you just need the base to set in order to hold the filling if you over cook it, it will harden and then crack (filling leaks out!)

Filling
2 cloves of garlic
1 onion
3 T olive oil
5 eggs
1/2 cup almond milk (or milk of your choice)
Good handful of spinach
1 courgette
1 carrot
handful of fresh herbs (eg parsley, coriander or basil)…or combination of these
salt and pepper
1 tsp tumeric
1/2 tsp cumin
3 tomatoes or 1cup of cherry tomatoes

Whizz garlic and onion (or finely chop), add olive oil, saute.
Whizz eggs, milk, add finely grated courgette, carrot and herbs ( I blitz in thermomix). Mix in garlic and onion, spices and season with salt and pepper. Pour into crust, top with sliced tomatoes.
Cook 180 C for approximately 45 mins.

Enjoy with fresh salad and a selection of raw vege sticks with homemade hummus

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Edmonds peanut brownies

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My Dad loves peanut brownies.  So its been my mission to make a ‘healthier’ version of them.  An easy way to do this is to just cut down the sugar.  Eventually I’ll swap in brown rice flour for the wheat flour and perhaps some nut butter to replace the butter.  However I’m a huge advocate for grass fed butter so I don’t have such an issue with it.  Here’s the slightly tweaked recipe for scrumptious Edmonds cookbook peanut brownies.  If you’d like to replace out ALL the ingredients to make a vegan style cookie, then you can use the following replacements:

butter = any nut or seed butter (I prefer almond butter)

sugar = coconut sugar

egg = flax seed or chia egg by mixing 1 T flax or chia meal with 1 T water

flour = brown rice flour

cocoa = cacao powder

 

Adapted from the Edmonds cookbook

Ingredients

125 gm butter, softened

1/2 cup coconut sugar

1 egg

1.5 cups organic self raising flour

1 tsp (aluminium free) baking powder

pinch himalayan or sea salt

2 heaped T cocoa

1 cup peanuts

Method: Cream butter and sugar until light and fluffy.  Add egg and beat well.  Sift flour, baking powder, salt and cocoa together.  Mix into creamed mixture.  Add peanuts and mix well.  Roll into balls.    Place on trays greased with coconut oil or lined with baking paper or teflon sheets.  Flatten with fingers.  Bake at 180C for 15 minutes or until cooked (firm to touch).  Leave to cool before storing.

 

Tasty Bean & lentil curry

Tasty Bean & lentil curry

Credit to Chef Mike Davies

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100gm beans soaked overnight (use any beans)

100gm brown lentils

1 litre water or verge stock

1 T curry powder

1 T turmeric

1 T ground coriander

1 tsp cumin

1 tsp chilli or cayenne pepper

1 lemon

2 T tomato paste

salt to taste

onions and garlic

 

Add all ingredients together in a pot (apart from lemon and salt).  Bring to boil and then cook on medium to low heat for around 1.5 hours.  Add more water little by little if it starts to dry up.  The lentils should start to form a sauce after around an hour of cooking.

Add salt and lemon juice to taste and serve with fresh coriander.

Serve with baked potato, kumara or roast cauliflower or as in this picture with sweet corn, salad, hummus and guacamole!

Raw Key Lime Pie

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Raw Key Lime Pie
Crust:
1 cup shredded coconut
1/2 cup almonds (soaked & dehydrated)
1/2 cup macadamia nuts
1/4 cup pitted dates
1 T coconut oil
pinch Himalayan salt
pinch cayenne pepper
1. Puree the shredded coconut until it becomes like flour.
2. Put in remainder of ingredients and puree until nuts are fine and crust binds together.
3. Shape into a 9″ torte pan

Filling:
2 cups young coconut meat (about 4 coconuts)
1/2 cup coconut palm nectar OR xylitol (or to taste)
1 cup coconut oil
1 green zucchini, chopped
the peel only from 1 more zucchini
Zest of 1 lime
2 T lime juice (approx 1 lime)
1. Blend coconut, sweetener and coconut oil together until smooth and creamy.
2. Remove 1/2 cup of the white coconut mixture. Add the zucchini, lime and lime zest, and blend again until smooth.
3. Reserve 1/8 cup of the green filling into the pie crust and let set for up to 1 hour in the refrigerator
4. Keep the white coconut mixture at room temperature, and after the green layer sets in the refrigerator, spread the white layer on top of the green layer.
5. Decorate with lime zest.
6. Refrigerate for 2 or more hours before serving.