Tag Archives: gluten free

Flavoursome roasted veggies

Roasting vegetables helps to caramelise them and bring out the flavour. Adding herbs, spices, garlic and healthy oils supports the development of colour and texture.

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Use a variety of in season vegetables. I have used sweet potato, pumpkin, kohl rabi, beetroot and cauliflower. Cut all of the veggies into chunks and place in a baking dish with chopped onion, fresh garlic, olive oil, black pepper, sea salt and mixed herbs (dried or fresh). Another option instead of mixed herbs is to use dried herbs such as paprika, cumin and turmeric.

Give the veggies a good mix with a large spoon or spatula so that all the veggies are coated with oil, herbs and spices. I purposefully haven’t put measures for the spices and herbs as everyone has different tastes and experimentation is required to obtain the flavour combination that is perfect for you. Garlic and onion are also optional as some people cannot eat these. A general guide is a couple of cloves of garlic, one onion and a 1/4 teaspoon salt, pepper to suit and a good handful of mixed herbs (parsley and chives would be ideal).

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Bake in a 200 degree celsius oven until golden and delicious. Give the veggies a turn over half way through cooking when they are starting to crisp.

Serve on a platter and enjoy!

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Beef Stir fry with Asparagus and Chickory

A hearty and nutritious gluten free stir fry dish. Lots of chopping to prepare the ingredients but worth the wait! Filled with greens, lots of flavour and sesame seeds adding a nice touch. 

Ingredients: Beef Preparation

Clean piece of grass fed beef (Chicken would be ideal as well)

Tamari sauce (dash)

Maple syrup (1 tablespoon)

Salt and pepper

Olive oil

Tapioca Flour (1 heaped tablespoon)

Method:

Thinly slice the meat and place in a bowl with all ingredients to marinate. Add enough olive oil so it has a wet looking consistency. Mix well and leave in the fridge to marinate. An hour or so would be ideal.

Cooking the stir fry:

Ingredients needed are veggies, tamari sauce, olive oil, salt, pepper, sesame seeds, fresh ginger and garlic.

Use a hot wok to cook the stir fry. The vegetables that you add are infinite in variety but for this stir fry l used fresh chickory, asparagus, green capsicum, spring onion and carrot. I sliced all of the veggies and had them ready to add to the pan.

The starting point is to add the beef mix to a hot wok and gently brown the meat. When browned remove from the pan and place close by as you cook the veggies. Add all the veggies to the wok and continuously stir. When starting to soften add the browned meat, further tamari sauce, sea salt, black pepper, ginger and garlic to taste. I used one clove of garlic and a sliver of fresh ginger and it was perfect. Finish off with a generous addition of sesame seeds. Stir and serve. Delicious!

Fresh chickory. It has a consistency of celery and bok choy. It can be a guessing game for those eating the dish to work out this ingredient.

Tasty meatballs!

A delicious and versatile meatball recipe that can form the basis of many meal options. Have with veggies or salad, mash to top a healthy pizza base or use as a filling for an omelette. #cleaneat #fitfood #glutenfree #homecooking

Ingredients: Meatballs

1kg grass fed beef mince

Tamari sauce (approx one tablespoon)

Tomato paste (one tablespoon)

Flat leaf parsley (Half a cup finely chopped)

Free range or organic eggs (two)

Sea salt and black pepper (to taste)

Ingredients: Sauce

Pasata sauce (one large jar)

Fresh or powdered garlic

Sea salt and black pepper

Oregano or other herbs (fresh or dried)

Method:

Place the meatball ingredients into a bowl and mix well. Roll into small balls. If the mince isn’t really cold then you can place the meatballs back in the fridge for a while to firm up. Gently fry in a fry pan with olive oil. Just lightly brown.

Place the browned meatballs into a baking dish. Add the sauce ingredients and gently toss the meatballs through it.

Bake in a 200 degree oven covered in foil for around 20 minutes. Take the foil off and bake for a further ten minutes until the meatballs are browning, the sauce is sizzling and it is looking delicious.

Serve with your favourite veggies or salad.

 

Green tea with lemon and coconut oil

Start your day with a warming tea that is satisfying, calming, alkalising and filling. An all natural drink that will help support your wellbeing, kick start your metabolism for the day and support the detox systems within your body. Not such an unusual flavour combination once you taste it and the inclusion of the coconut oil helps you to feel energised for hours. A great way to care and nourish your body at the start of a busy day. 

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Simple and quick to make on a busy day.

Ingredients:

A good quality green tea of your choice

Filtered Water

A fresh lemon

One teaspoon Organic Coconut Oil

Your favourite Mug

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Simple and natural ingredients

Fill your mug with freshly boiled filtered water. Place the tea bag in and let it sit for about 5 minutes. Remove the tea bag and add the juice of a small lemon and the coconut oil.

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Adding the lemon using my favourite kitchen gadget.
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Just a small teaspoon of coconut oil.

Gently stir the coconut oil into the drink.

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The coconut oil will slowly melt.
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Stir the drink gently with a spoon until the oil has melted. Sip slowly and enjoy. Once the drink is 2/3’s gone fill the mug with more hot water and enjoy another cup that will still be fragrant but not quite as strong.

This is a really soothing and lovely drink that will sustain you for many hours so you can enjoy a late breakfast and focus on doing other things when the mornings are so busy. Drink this tea mindfully and think about the goodness that is going into your body and plan the day ahead of you.

Colourful vegetable bake!

A delicious and hearty vegetable bake with layers of colour and flavour. Use your favourite root vegetables to create a meal or side dish that is both gluten and dairy free.

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Ingredients:

A range of root vegetables. I used potato, sweet potato and beetroot but also try parsnip, turnip or carrots as examples.

One large onion

One cup stock

Sea salt and black pepper

Other seasoning to suit your own tastes such as garlic, herbs or spices.

A baking dish. Glass or ceramic is ideal.

Method:

Slice all vegetables into thin slices. You can do this by hand or use a mandolin.

Peel the onion and finely slice.

Place the first layer of vegetables in the baking dish ie potato then sprinkle with some onion and seasoning. Continue with the layering using a different vegetable each time. When the final layer is complete add seasoning and add the stock to the dish.

Place in a 180 degrees celsius oven for 30 minutes with the dish covered with foil. Uncover and continue to bake until the top is a golden and crispy texture.

Use as a side dish or main. Enjoy!

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You can vary the size of this dish depending on the number of vegetables used and the size of the dish.

Nourishing soup

Soup is so warming and most commonly on the Winter menu, but l think it can be included all year round as a lighter meal option. Home made using your lovingly cooked stock or just filtered water as a base, it will provided flavour, nutrition and a calmness to your day as you slowly sip this comforting dish.

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A lovingly made lamb stock based soup. Add some protein with it to boost the caloric and nutritional content. This helps to make it more of a meal.
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I like to make my own stock. I use lamb, chicken or beef bones normally which are good quality. A stock is so easy to make but takes time. I save the bones from the family roast and place them in a pot with filtered water, left over veggies, a dash of apple cider vinegar, peppercorns, onion and bay leaf. I let it cook for a day then strain and it is ready to use.
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The favourite veggies l use to make soup are pumpkin, sweet potato, leek, onion, carrot, fennel and cabbage. It is entirely up to you what combination goes into the pot. A delicious soup can be made without a stock base but it won’t have the same depth of flavour or nutritional content.

I like to keep some soup in the fridge for lunches and then the rest goes into the freezer in small containers. I often take some over to my neighbour as it is lovely to share your cooking. I heat it up in a saucepan as l avoid the microwave oven. I eat it with a soup spoon from a mug or bowl. Often l place some in a thermos and take it on the road when l am out.

Soup is such a versatile option and can be a mini meal, snack or a hearty dish. It is an excellent way to use up leftover veggies and the bones from a roast. It is very economical and good for the budget.

How do you like your soup?

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My favourite soup mug.

Herb coated chicken schnitzel

The family will love these delicious schnitzels which can be used in so many dishes and eaten hot or cold. Vary the meat, serve with a range of vegetables and prepare a batch that will last several meals. Use the best quality meat you can buy and enjoy this tasty gluten free version with the use of herbs adding a lovely flavour.

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Ingredients:

Organic or free range chicken breasts (alternatively beef or lamb as examples)

For the crumbs:

On a plate: Buckwheat flour and Coconut Flour mix

In a bowl: Free range or organic eggs whisked with sea salt and black pepper

On a Plate: Blanched almond meal and shredded coconut mix plus herbs (My favourites are rosemary and parsley but experiment and use what you have. Fresh is best).

Oil to fry: Olive oil or coconut oil

Method:

Wash your chicken breasts in filtered water. Pat dry with paper towel then slice thinly so you can get a number of schnitzels from each breast. Pound the meat gently with a mallet to flatten. You can put cling wrap over each piece of meat while pounding to avoid splatter.

Dip each piece in the flour mix, egg mix and then almond meal/coconut/herb mix. Place on a plate and when finished cool in the fridge for about thirty minutes.

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A nice pile of schnitzels

Cook each schnitzel on a low heat in a pan with oil. You can place on paper towel when cooked to absorb excess oil. I like to get two meals out of a batch and just cook as many as l need and save the rest for a second night. If l serve them all up they will get eaten so l add lots of salad and veggies to even out the meal and balance the budget. They are delicious hot or cold and are a family favourite. One tip is to grind your fresh herbs until they are small and broken down which helps them blend into the outer layer.

Schnitzels are so delicious and easy to make. Going gluten free can leave one wondering how to incorporate favourites into the diet but this recipe is so simple and delicious that you won’t notice the change.

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Cherry, Lemon and Poppy Seed Cake

Cherries and lemon are a delightful flavour combination in this moist and delicious cake. Gluten and dairy free with a lovely soft texture from the blanched almond meal. Enjoy when warm and share it with your friends and family.

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A gorgeous cake.

Ingredients:

2 cups cherries with the pips removed-diced (frozen or fresh)

Juice and zest of two lemons (zest finely sliced)

1/3 cup poppy seeds

2 cups blanched almond meal

1/4 cup coconut flour

6 free range eggs (600g or 5 eggs for 700g)

1/3 cup organic coconut oil (gently melted)

1/4 cup raw organic honey or maple syrup or (1/3 cup rice malt syrup)

1 teaspoon bicarbonate soda (Bob’s Red Mill Aluminium free ).

Flaked almonds for the top.

Method:

Grease (with coconut oil) and line a loaf tin.

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The hero of this recipe.

Place all ingredients in a mixing bowl and mix thoroughly with a spatula. If using honey and it is not runny just add it to the slightly warm coconut oil and it will melt. Place the mixture into the baking dish and smooth out. Sprinkle flaked almonds over the top of the cake.

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A generous topping of flaked almonds

Bake in a 180 degree celcius oven until firm. Cool on the cake rack and slice when warm and serve.

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Ready to slice

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Left over slices can be individually wrapped and stored in the freezer. Grab a piece for your lunch box or when on the go.

Have you had a listen to my wellness podcast? Search for The Wellness Buzz on iTunes or visit http://www.thewellnessbuzzpodcast.com

Rhubarb and Cinnamon Swirl Cake

The most delicious combination of flavours work together to entice the taste buds in this very moist and soft cake. My first adventure into the world of rhubarb to create this delightful gluten and dairy free recipe. It could be a snack or dessert and with a firm consistency it cuts well and can be sliced, individually wrapped then frozen to keep on hand to have as required.

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A gorgeous cake!

Step 1: One bunch rhubarb, half and orange, coconut oil/olive oil and maple syrup

The first part of making this recipe is to prepare the rhubarb. Cut the ends off one bunch of fresh rhubarb so you are left with just the pink stems and slice into small pieces. Place in a baking dish with one tablespoon of oil, the juice and zest of half an orange and one tablespoon of maple syrup (or equivalent sugar). Bake in a 180 degree celcius oven until soft.

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Step 2: 1 1/2 cups cooled cooked rhubarb, 2 cups blanched almond meal, 1/2 cup coconut flour, 4 eggs, 1/2 cup coconut oil (soft), 1 teaspoon vanilla essence, 1 teaspoon baking soda, 1/4 cup maple syrup, 2 teaspoons cinnamon. Flaked almonds (for the top). 

Place all of the ingredients except the cinnamon in a mixing bowl. Stir well. Add the cinnamon and just mix through.

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Isn’t the rhubarb a stunning colour.

Pour the batter into a greased and lined tin. Smooth with a spatula. I used a heart shaped tin which is a nice touch.

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All ready for the oven.

Add flaked almonds to the top of the cake.

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Don’t skimp on the flaked almonds

Bake in a 180 degree celcius oven until firm. Remove from the oven and let cool for a while in the pan.

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The middle should be firm to touch and you can see a crack down the middle of the cake. A sign it is cooked.

Use a knife to cut around the edges and carefully turn onto a cake rack.

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When l turn the cake onto the cooling rack l take the paper off the bottom and use another rack to help carefully turn it up the right way.
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An incredible flavour just out of the oven.

I hope you enjoy this cakes much as l did. Have you had a listen of my Wellness Podcast? You can see the episodes at http://www.thewellnessbuzzpodcast.com or search for The Wellness Buzz Podcast on iTunes.

Pineapple and Cinnamon Cake

A delightful cake with a sensational flavour. Use seasonal pineapple for a natural sweetness in this gluten and dairy free cake. Eat when warm just out of the oven and taste the richness of cinnamon, the golden flaked almonds and a super soft texture from the blanched almond meal.

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Ingredients:

2 cups of finely diced fresh pineapple

2 cups blanched almond meal

1/4 cup organic coconut flour

6 free range eggs (600g or 5 eggs for 700g)

1/3 cup organic coconut oil

1/4 cup raw organic honey (or 1/3 cup rice malt syrup)

1 teaspoon organic cinnamon

1 teaspoon bicarbonate soda (Bob’s Red Mill Aluminium free or similar ).

Flaked almonds for the top of the cake

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Start with a fresh pineapple and slice the skin off.
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Remove the core and finely slice.

Place the pineapple, honey, coconut oil and cinnamon in a saucepan and gently heat. Stir well.

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A gentle heat is all that is required.

Add to the rest of the ingredients and mix.

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Add the heated ingredients to the rest of the mixture.
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Place in a greased and lined loaf pan. I grease the tin with coconut oil. Sprinkle a generous layer of flaked almonds on top.

Bake in a 180 degree celsius oven until cooked through and golden.

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Remove from the oven and use a knife to separate the cake from the tin.
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Turn onto a cooling rack.
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Carefully slice with a serrated knife.

This is a gorgeous cake eaten warm. The pineapple has a most gorgeous flavour and the cake is lovely and soft. Freeze any portions that are not eaten. I wrap them individually with cling wrap and place in an airtight container. Place in your lunch box for a delicious snack during the day.

Have you had a listen to my amazing Wellness Podcast!

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Chocolate, nut and seed slice

Delectable, delicious and sure to make you drool until you have the first bite then feel completely satisfied knowing that it is made with natural, wholesome and healthy ingredients. An indulgent raw and gluten free slice that can be kept in the freezer for those moments when a chocolate urge is present in what is otherwise a wholefoods based diet. Experiment with adapting the recipe to suit your own needs and likes which is part of the fun of being creative in the kitchen.

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A chocolate raw sweet treat.

Ingredients:

1/2 cup rice malt syrup (You could use honey or medjool dates as another option here if you want it sweeter).

2 tablespoons raw cacao powder

1/2 cup organic coconut oil

1/2 cup nut butter-any variety (l just made my own by processing some almonds in the food processor)

2 generous pinches of sea salt

1 1/2 cup raw activated nuts -any variety but l used almonds

1/2 cup coconut flakes

1/4 cup chia seeds

1 teaspoon cinnamon

2 vanilla bean pods (scraped) or 1/2 teaspoon vanilla essence

1/2 cup sesame seeds

This recipe contains lots of ingredients and most can be substituted for something else or left out possibly if you don’t have it in the pantry. Experimentation is at the core of creativity so just go with what you have and have a taste along the way.

Gently melt the rice malt syrup and coconut oil and put to the side. Place the nuts into the food processor and pulse until broken into pieces. Add the rest of the dry ingredients and pulse to mix and then add the liquid. You can do this final step in the food processor or transfer to a bowl to gently mix.

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Place the mixture into a baking dish lined with baking paper and smooth with a spatula. Place into the fridge or freezer to firm up. About one hour should be adequate.
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Remove from the fridge or freezer and gently slice using a sharp knife. The size of the pieces is up to you!
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After slicing you can place it back into the freezer to firm up a bit more or transfer to an airtight container for storage.

I like to make a treat on the weekend and then keep it in the freezer to have as required. I try to just have wholefoods during the week but if l am at work l often pack a slice or cake into my lunchbox as an energy pick me up during the day. This is a lovely chocolate slice filled with dense energy, anti-oxidants, healthy fats and lots of flavour. Enjoy!

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Pumpkin Pancakes

Start your day with the warmth of pumpkin and cinnamon with these delicious and easy to make pancakes. Just a few ingredients mixed together to create a comforting, filling and nutritious breakfast.

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Served here with added cinnamon, fresh banana, pumpkin seeds and chia seeds. A drizzle of honey or maple syrup would be nice on top of you have a sweet tooth.

Ingredients:

1 generous cup of roasted organic pumpkin mashed

1 cup of organic blanched almond meal

2 eggs

Pinch of sea salt

1 generous teaspoon of organic cinnamon

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Mash the pumpkin first
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All ready to be mixed.
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I added the cinnamon last in this batch. Mix well until all combined.
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Cook in small batches on a low heat. Add a small amount of oil to the pan such as olive or coconut oil and place spoonfuls of mix into the pan. Cooking the pancakes slowly is important as the mix is very soft. Turn carefully with an egg flipper and let the other side brown.

Serve: Decorate the pancake with a sweet fruit, nuts and seeds. You can drizzle some raw organic honey or maple syrup over the top for extra sweetness but l found the pancakes were sweet enough.

The pancakes are amazingly delicious warm but also nice the next day cold as a snack. The combination of pumpkin and cinnamon is lovely but you could try changing the spice with a herb such as rosemary for a lovely flavour.

I hope you enjoy this pancake as l did and they become one of your favourites.

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