Scroll down for Chia Porridge, Gluten Free Rolls, Nutty Crackers, Roasted Beetroot Houmous, Pomegranate Molass, Rice Balls with Chill Sauce, Life Changing Loaf of Bread, Homemade Yogurt, Watermelon Smoothie, Mango Salsa, Power Balls, Carrons Crunchy Kale, Chantelles Savoury Porridge,Lentils & Eggplant.
Perfect on the cold mornings we are still experiencing. Rich in Omega 3,fibre,calcium & iron this gluten and dairy free breakfast packs a punch. White chia seeds give a more authentic porridge look but black ones work just as well.
1.5 cups coconut cream
0.25 cup chia seeds
Mix and heat gently for 2-3 mins until thick.
Add cinnamon, fresh berries or roasted pears.
GLUTEN FREE LOW CARB ROLLS
These are delicious,nutritious and satisfying and a great alternative to bread. Adapted from a Thermomix recipe
300g raw almonds, ground
50g psyllium husks
3 tsp gluten free baking powder
50 g flaxseeds, ground
45g apple cider vinegar
375g boiled water
1 tsp of salt
Preheat oven to 180 degrees ( conventional oven setting not fan).
Line a baking tray with greaseproof paper.
Mix ground almonds,psyllium husks baking powder and ground flaxseed. Add eggs and apple cider vinegar and mix well. Add sufficient boiling water to make a sticky but workable dough. Divide into 12 and shape into rolls. Bake for 50-55 minutes . Allow to cool. These freeze really well.
Use whole almonds and flaxeseed.
Grind flaxseeds into flour and set aside.
Mix whole almonds and psyllium and mill 10 secs/speed9.
Add ground flax,baking powder and salt and combine Turbo/0.5secs/4 times.
Add eggs and vinegar and knead 20secs.
Add boiling water and knead 1 minute.
Egg Free Version
Use an extra 2 tbsp ground flax and 6 tsp water in place of the eggs.
These delicious and nutrient dense seed crackers are nut and gluten free. They are also easy to make and are a very useful snack to have on hand. The recipe is from The Real Meal Revolution book by Noakes,Proudfoot & Creed. The attached website can be found here.
They are rich in magnesium,copper,iron,zinc,selenium and Vitamins B and E.
100g sunflower seeds
100g pumpkin seds
100g sesame seeds
3 Tbsp psyllium husks
400 ml water
Preheat the oven to 150 degrees C.
Mix all the ingredients well and leave to stand for 10-15 minutes until the mixture is thick and pliable.
This is the tricky bit... divide into 2 on baking paper. Cover with another piece of baking paper and roll out as thinly as possible. Peel off top layer and bake for 1 hr 20mins until light brown and crisp.
Let it cool and then break into pieces and store in an airtight container.
Add 1 tsp of whole cumin seeds for a spicy version or seeds from 3 cardamon pods and 1 tsp maple syrup for a sweet version.
Replace some of the seeds with chopped almonds or walnuts for a real nutty version.
ROASTED BEETROOT HUMMUS
Here is Ascension Kitchen's delicious hummus recipe, for the original recipe click here
I love beetroot, its fabulous rich ruby colour and earthy taste is great raw or cooked. It's rich in iron, folate, manganese, potassium and vitamin C. It improves blood flow, digestion and lowers blood pressure.
Hummus is rich in protein, B vitamins and manganese so the combination is a nutritional powerhouse.
One large beetroot ( approx 200g)
400g can of cooked chickpeas,drained
2 tbsp unhulled tahini
0.3 cup olive oil
1 clove garlic
Zest and juice of a lemon or lime
2 tsp sumac
0.5 tsp sea salt
black pepper to taste
1 litre organic pomegranate juice
pinch sea salt
Bring to the boil and simmer for 30-40 minutes, stirring frequently until its a thick syrupy mixture. Add a splash of maple syrup if you like it sweeter.
RICE BALLS WITH SWEET CHILLI SAUCE
These delicious nutrient dense rice balls are rich in potassium,iron,calcium,Vitamins A, B and C and make ideal snacks or lunch box treats. Serve hot or cold. Recipe adapted from Honest to Goodness click here.
2 onions chopped finely
5 cloves of garlic
2 cm piece of ginger grated
1 tbsp coconut oil
2 cups of carrot,grated
2 cups of corn kernels
2 cups of mashed cooked pumpkin
4 cups of brown rice, cooked ( or half rice half quinoa I find this lighter)
0.5 cup unhulled sesame seeds ( plus extra cup for rolling don't blend)
0.5 cup chia seeds
0.5 cup sunflower seeds
2 tbsp tamari soy sauce
300g of tofu ( optional)
FOR THE SAUCE
2 red capsicums,roasted and peeled
0.5 red chilli ( seeds make it hot so use seeds as heat preference)
splash of maple syrup
1 tsp lime juice
Cook rice ( and quinoa if using) and pumpkin and set aside. Preheat oven to 180 degrees. Heat coconut oil and saute onions until brown, add garlic and cook for a further 2 minutes.Add carrot and corn and cook for a further 4 minutes. Blend chia, sunflower and sesame seeds until fine. Mix all the ingredients together.
Roll into small balls and roll in sesame seeds. Bake for 30 mins or until golden.
Blend sauce ingredients and adjust flavours to suit.( Use tomato puree instead of roast capsicums if you are in a hurry.)
LIFE CHANGING LOAF OF BREAD
This recipe is really delicious and is from Sarah Brittons excellent My New Roots website click here
Rich in B vitamins, calcium, iron, zinc,Omega 3 and fibre its the best and easiest gluten free bread I have ever tasted.
Makes 1 loaf
1 cup sunflower seeds
½ cup flax seeds
½ cup hazelnuts or almonds
1 ½ cups rolled oats (NOTE if you can't eat oats use quinoa flakes plus a bit of extra water)
2 Tbsp. chia seeds
4 Tbsp. psyllium seed husks (3 Tbsp. if using psyllium husk powder)
1 tsp. fine grain sea salt (add ½ tsp. if using coarse salt)
1tbsp. maple syrup (for sugar-free diets, use a pinch of stevia)
3 tbsp. melted coconut oil or ghee
1 ½ cups water
1. In a flexible, silicon loaf pan ( NOTE I don't have one and it works fine in an ordinary loaf tin lined with baking paper) combine all dry ingredients, stirring well. Whisk maple syrup, oil and water together in a measuring cup. Add this to the dry ingredients and mix very well until everything is completely soaked and dough becomes very thick (if the dough is too thick to stir, add one or two teaspoons of water until the dough is manageable). Smooth out the top with the back of a spoon. Let sit out on the counter for at least 2 hours, or all day or overnight. To ensure the dough is ready, it should retain its shape even when you pull the sides of the loaf pan away from it it.
2. Preheat oven to 350°F / 175°C.
3. Place loaf pan in the oven on the middle rack, and bake for 20 minutes. Remove bread from loaf pan, place it upside down directly on the rack and bake for another 30-40 minutes. Bread is done when it sounds hollow when tapped. Let cool completely before slicing (difficult, but important).
PS Freezes well but slice first.
HOME MADE YOGURT
Delicious, easy and rich in protein, calcium, potassium,vitamins B6 & 12 plus rich in friendly bacteria to aid digestion. I don't have a yogurt maker so here is a really easy way to make it.
YOU WILL NEED:
1 litre non homogenised organic full fat milk
1.5 tbsp plain live natural yogurt ( starter)
1 litre thermos flask
Heat the milk in a saucepan until 92 degrees C. I don't have a cooking thermometer so I just brought the milk to almost boiling stirring constantly. This part is to kill off any unfriendly bacteria.
Put the saucepan in a sink of cool water and keep stirring and checking the temperature until it's between 38 and 35 degrees ( I used an ordinary child thermometer to check this). This is the critical part so don't rush this!
Stir in the yogurt and then pour the combined mixture into the thermos and leave for 12-18 hours. (I forgot about it and checked 36 hours later and it was fine! ) By the way you add the yogurt to the milk above 42 degrees you will kill off the yogurt.
Pour out the delicious set yogurt and store in clean sterilised jars for up to one week( from the dishwasher is fine).
TIP: Next time save a little of your own yogurt as the starter for the next batch.
WATERMELON BERRY SMOOTHIE
For a delicious pre workout drink or at any other time try this smoothie packed with potassium, calcium and vitamins C & A. Use organic ingredients as much as possible and use within 20 minutes of making to retain maximum nutritional value.
1 cup watermelon, cubed
0.25 cup berries
0.5 cup coconut water
Blend well and drink immediately!
Enhances the taste of salmon, chicken or lentil burgers! Rich in calcium,iron and vitamins C & A.
2 mangos, cubed
0.5 red onion finely sliced
juice and zest of one lime
half a fresh red chilli, finely chopped and seeds removed
2 tsp extra virgin olive oil
handful of chopped fresh coriander
Mix all the ingredients and leave to marinade for a few hours in the fridge before serving.
Yummy and easy - ideal for snacks and kids lunchbox treats.
200g almonds or walnuts
1 tbsp sunflower seeds
1 tbsp pepitas
1 tsp cinnamon
1 tbsp dates or sultanas
1 tbsp honey or maple syrup
1 tbsp tahini
1 tbsp coconut oil
Grind nuts and seeds until fine. Add cinnamon and dried fruit and blend again. Pour nut mixture in a large bowl add honey, tahini and coconut oil and mix you should have a sticky ( but too much) mixture that can be shaped into balls. Roll in dessicated coconut and keep in the fridge or freezer for an instant energy boost.
Add 1 tbsp of spirulina for green balls
Add 1 tbsp of cocoa,cacao or carob powder for chocolate balls
Make them savoury by leaving out the dried fruit, cinnamon and honey and substituting 1 tsp vegemite or marmite
For nut intolerant people just use seeds.
CARRON'S CRUNCHY KALE
Kids and adults love this healthy treat! Rich in Vitamin A, B6, K,Folic acid,calcium,potassium copper and manganese. plus carotenoids; lutein and zeaxanthin ( important for eye health).
1 bunch of black Kale ( the flat leafed type)
Himalayan or sea salt
Wash and roughly chop kale. Spray or toss in a little olive oil and add salt.
Bake in a preheated oven on 150°C for 12-15 minutes until toasted but watch carefully its easy to burn!
TIP: Don't cover it or put it in the fridge as it will go soggy!
Use melted coconut oil instead of olive.
Add chilli powder for a spicy version.
CHANTELLES SAVOURY PORRIDGE
Try this different porridge for a healthy start to your day. Oats are a good source of magnesium,iron, manganese,zinc and B vitamins particularly folate. If you are intolerant to oats use brown rice or millet flakes instead.
1 cup of organic rolled oats
2 cups of water
1 sprig of fresh rosemary
pinch himalyan salt
olive oil ( or flaxseed oil)
Heat the oats,water and rosemary in a saucepan. Bring to the boil then simmer for 4-5 minutes stirring occasionally.
Add salt and then serve with olive oil and cinnamon.
With thanks to Chantelle Matthews for her recipe.
LENTILS & EGGPLANT
Easy, delicious and nutritious! Rich in iron, magnesium,folic acid and molybdenum. I like whole red lentils as they are particularly rich in iron but you can use green or brown.
8oz whole lentils, soaked overnight or for a few hours ( or use 2 cans of cooked organic lentils)
1 large eggplant,diced
1 large red onion
3 cloves of garlic
1 tbsp organic tamari soy sauce
1 tbsp organic balsamic vinegar
2 tbsp olive oil
Fresh basil or coriander
Cook the lentils in fresh boiling water until tender usually 20-30 minutes. Drain.
While the lentils are cooking heat the olive oil and add the eggplant. Cook until soft and brown adding more oil if necessay.
Add onions and cook until soft. Add garlic and cook for a few minutes. Add the drained lentils and cook for a few minutes. Turn off the heat. Add the soy sauce and balsamic vinegar. Top with fresh chopped herbs and serve.
Great with creamy mashed potatoes and salad.