Tag Archives: no grains

Rustic seed bread

A crunchy and crumbly gluten and dairy free bread for those times when nothing else will do. Eat it straight out of the oven or keep it in the freezer and lightly grill for a quick meal.

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A great dipping bread.

This recipes uses whole sunflower and pumpkin seeds which gives a rustic appearance and texture but if you want a more refined loaf you could process these slightly before mixing. The pepitas are extra crunchy and the small pile left on the chopping board after cutting could be saved to pour on top of a salad for some extra crunch.

Ingredients:

3/4 cup Coconut flour

3/4 cup Buckwheat flour

1 cup Almond meal

1/2 cup LSA

1  generous cup of seeds – a mix of whatever you like but l recommend organic sesame seeds, poppy seeds, activated sunflower and pumpkin seeds.

1/4 cup black chia seeds

3 teaspoons gluten free baking powder

4 free range eggs

A generous 1/4 cup organic coconut oil gently melted

Filtered water-approximately 1 cup (you could use almond or oat milk if you can have those)

Method:

Find a suitable baking dish. I have tried this with a small square cake tin or a rectangular loaf tin. Either one is fine. Grease and line the base. Mix all of the dry ingredients together except the chia seeds. Mix together in a separate bowl the eggs, warm coconut oil, 1 cup of water and chia seeds. Add the wet ingredients to the dry ingredients. Mix and add extra water as required. The mix should look moist but not wet.

Put the dough into the baking dish and push down so that the top looks nice and even. Place in a pre-heated 180 degree oven for about one hour or until nice and golden.

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Let it cool for a few minutes in the baking dish

Turn out onto a cooling rack and when cool cut into slices with a serrated knife.

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When you cut the loaf collect the crumbs that fall through the board.

It will hold together better if the slices are thicker (approximately 1.5cm). The crunchy end bits are the best.

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Really crunchy and delicious

The middle bits can be grilled when required to give them some extra crunchiness. You can do this straight from the freezer and then top the bread with your favourite toppings such as avocado and tomato.

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Served here with avocado, tomato, spinach and a veggie burger.

My new Wellness Podcast! I would love you to have a listen and leave a five star review and rating on iTunes.

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Banana and cinnamon cake

Banana and cinnamon are an incredible combination making this gluten and dairy free cake a wonderful choice for your next baking project. Topped with activated walnuts which provide a crunch and texture that compliment the cake, it is an all round amazing recipe which is very easy to make.

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Deliciously warm and comforting

Ingredients:

2 ripe banana’s (diced)

2 cups blanched almond meal (this will give a softer cake than regular almond meal)

1/4 cup coconut flour

6 free range eggs (700 g)

1/4 cup raw organic coconut oil

1/4 cup raw organic honey

2 teaspoons organic cinnamon

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

Raw activated walnuts for the topping

Method:

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Grease a large loaf tin with coconut oil and line the base with baking paper.
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Place the diced banana, cinnamon and coconut oil in a saucepan and heat gently. Heat until the mix is a lovely brown colour and smells delicious (approximately 5 minutes). Remove from the heat and add the honey. Mix gently.

Place the rest of the ingredients in a mixing bowl and add the warm ingredients to it and mix well with a spatula. Pour into the baking tin and smooth out with the spatula. Top with walnuts, ensuring they are spaced evenly along the cake.

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Place in a pre-heated 180 degree celsius oven and bake until the top is just firm to push. This will depend on your own oven and it is better not to have the oven overly hot as the edges will burn and the centre of the cake will still be runny.
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The cake will be a gorgeous golden colour when cooked.
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Gently remove it from the baking pan and slice.

I hope you enjoy this cake. It is lovely when warm with a rich banana and cinnamon flavour. It is very soft and will freeze well. Below is the link to my Wellness Podcast. Please leave a review and rating on iTunes. Thankyou. 

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http://www.thewellnessbuzzpodcast.com

Vegetable Spaghetti lasagna

An incredible combination of flavours work together to create a sumptuous healthy dish that is sure to become a family favourite. Vegetable spaghetti slices are used in this recipe which is free of grains (gluten), dairy and nightshades. The filling combines grass fed beef, vegetables and bone broth and the topping has a gorgeous coconut flavour.

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A touch of rocket adds colour and texture.
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Purchase a vegetable spaghetti. Just one is needed to make a large lasagna.

The vegetable spaghetti is extremely versatile and it is often baked then used as a vegetable noodle but it can also be used in cooking just like a sweet potato or pumpkin which this recipe demonstrates. It slices very easily with a serrated or clean edge knife and provides a great base for flavoursome ingredients as it doesn’t have a strong flavour itself.

Start with fresh ingredients:

One whole vegetable spaghetti (if unavailable substitute with pumpkin or sweet potato)

1 kg grass fed beef mince (buy the best you can)

1 large onion (any variety-chopped)

2 cups of beef bone broth (ideally home made)

8 brussel sprouts (chopped)

1 handful of fresh flat leaf parsley (chopped)

Sea salt and ground black pepper to taste.

Extra Virgin Olive oil to fry the beef mince

Pumpkin seeds for the top layer

Topping: (use your judgement here and add more or less depending on how you like it).

1 tablespoon coconut flour

2 tablespoons shredded coconut

2 tablespoons coconut oil

Method:

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Peel the vegetable spaghetti
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Thinly slice the vegetable and remove the seeds with a spoon.Keep aside while preparing the filling.
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Brown the mince and onion in a large saucepan with the olive oil. When nicely browned using just a medium to low heat add the chopped brussel sprouts, parsley and seasoning. Finally add the stock and let simmer for about 15 minutes.
Using a largish rectangular baking dish start layering the lasagna. The first layer is the meat filling.
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Next add a layer of vegetable spaghetti and repeat this three times.
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The final layer of meat mixture.
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Ensure the top layer looks nice with the vegetable spaghetti rings overlapping. Drizzle some olive oil on top and sprinkle a few pumpkin seeds across the layer.

Bake in a 180 degree celcius oven until you can see the juices bubbling and the top layer is starting to brown. At this point remove the dish from the oven and sprinkle on the flour and shredded coconut. Add small blobs of coconut oil over the top which will melt and create a gorgeous flavour.

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When you have added the extra ingredients to the top layer return the dish to the oven for about ten more minutes.
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Remove from the oven and let sit for a few minutes before serving.
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This is a very economical dish that will last several nights if you are feeding a few people. It can be frozen into individual serves and can be plated up with a nice salad or colourful vegetables.
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Served here with a colourful salad.

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Perfect Pancakes

Start your day with a delicious flavoursome pancake which is gluten, dairy and processed sugar free. Make a batch of mix up for the week and enjoy a breakfast which is quick to prepare, colourful and very tasty. Easily adapt this recipe to suit your own tastes and to provide variation to your diet.

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Top the pancake with your favourite fruit, seeds, nuts, coconut flakes and some maple syrup.
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This pancake features seasonal mandarin with cinnamon.
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Some lovely kiwi fruit and banana add an interesting element to this pancake.
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Pureed raspberries with banana, seeds, nuts and maple syrup

Basic Recipe: This is the basic recipe that you can make at the start of the week.

1 cup coconut flour

1/2 cup buckwheat flour

2 free ranges eggs

Filtered water (enough to make a moist dough)

Additions to the basic recipe: Add different flavours to your mix by adding grated beetroot, grated sweet potato, grated carrot, cinnamon, chia seeds, apple, flaked almonds or coconut flakes as examples.

Method: This is a small pancake so once you have made your dough you just need to an amount to form a small ball which you can then flatten in your hands before placing into a pan with some oil. I usually use olive oil or coconut oil. Just a small amount. Gently cook until golden then flip over. A guide to the size of the pancake is to make it just bigger than an egg ring when flat and then the toppings fill out the meal.

Toppings: This is where you give your pancake a personality by adding fruit, nuts, seeds, coconut flakes and a natural sugar. I activate my nuts and seeds and keep them in tubs in the fridge and freezer so they are always on hand. This part of the meal preparation takes just a few minutes. I like to use either organic maple syrup or organic raw honey. They have a different flavour but ensure it is just a teaspoon. Such a quick meal to make and you can really make it look pretty and impress everyone with your skills. My new podcast has just launched and l would love you to subscribe and leave me a rating/review.

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1500 photo A magnificent beetroot and coconut pancake topped with seasonal mandarin.

You can subscribe through Stitcher and iTunes. Support your wellbeing today and listen as you drive, cook or exercise. stitcher podcastI have also become an affiliate for Froothie and you can buy the latest range by clicking on the link below. I have the Optimum 9400 High Speed blender and really love it. I use it to make smoothies and sauces mostly. It is very powerful and handles ice really well. froothie 9400 You can also follow me on Instagram at holistic_paleo or on Facebook at Holistic Wellness For Life, Primal Living Melbourne or Gluten Free Central.

Lunch box bars

These are delicious lunch box bars that are raw, frozen and highly nutritious. With the help of a food processor these are so quick to make with just a few simple and natural ingredients. This recipe can also be made without a food processor but the mix may not hold together as well and be more like a trail mix. 2015-07-02 12.08.18

 Into the food processor (chopping blade) place: 

1 cup pumpkin seeds

1 cup sunflower seeds

1 cup sesame seeds

1 cup coconut flakes

1 cup chia seeds

1/4 teaspoon sea salt.

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Nicely broken down

Other ingredients:

1 cup organic coconut oil

1/2 cup raw organic honey

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Place your coconut oil in the saucepan. If it is hot weather the oil will already be either soft or a liquid so you won’t need to do this step.
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Gently melt the coconut oil
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Add the oil to the dry ingredients and then add the honey. Mix well. You may need to gently warm the honey but don’t melt on a high heat as this will damage the nutrients. I often just place the jar under warm running water.
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This pan is a good shape and size.

Place the mix into a rectangular baking tray and even out with the back of a spoon. You can line it with baking paper or if you are using a metal tray like this one can just tap the bottom to remove it when frozen. Ensure it is pressed very firmly. I like to cut the mix into bars at this point but you can also do it later when the slab comes out of the freezer. If you do it now then when frozen the pieces just snap apart, whereas later you will slice the slab with a knife.

Place into the freezer for about an hour and then either snap the pieces apart of slice. Return to the freezer and eat as desired. So delicious.

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I cut this batch after they were frozen. Slightly messy but you get to eat the crumbs.
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Nicely cut into bars

I have now launched my new podcast and would love you to subscribe on either iTunes or Stitcher. Please also leave a rating and review. 

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A proud moment launching my own podcast.

Raw organic blueberry and coconut tart

This is the most delightful raw tart with an extraordinary colour from the organic blueberries. Completely gluten, dairy and processed sugar free and so simple to make with the aid of your trusty food processor. Keep it in the freezer for those unexpected guests or just to have a slice as the need arises. 

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#decadent #rich #creamy #musthave

You need a baking tin with a base that is separate to the edging for this tart so that you can take off the edges, cut the tart and leave it on the base to store. Grease well with coconut oil. I use one with a decorative edge so it gives the tart a nice look.

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Organic blueberries are a must and worth the extra expense. This is one product where buying organic makes sense due to possible contamination.

Base:

In the food processor (chopping blade) place 1 cut of raw activated almonds (or similar), 1 cup of shredded coconut and 8 medjool dates (seeds removed). Process well then place into the greased dish and press down firmly with the back of a spoon.

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A firm base is required.

Filling:

Into the food processor (chopping blade) place:

1 ripe avocado (large)

1 cup of organic blueberries (organic is a must due to possible contamination)

1 cup of raw activated cashews

2 teaspoons of raw honey (More nutrients than regular honey and a lower GI)

1/2 cup shredded coconut

1 teaspoon cinnamon

4 medjool dates (seeds removed)

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Ready to be mixed.
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Process well and watch the colour develop. Mix until smooth.
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Pile it on top of the base and smooth out evenly with a spatula. Place in the freezer to set for a few hours.
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Slice it into pieces and keep in a container so you can quickly grab a piece or keep the whole tart in the freezer for those emergency situations. Decorate with your favourite berries and coconut flakes.

My new Wellness podcast has launched this week. You can subscribe to it on iTunes on your iPad or iPhone by downloading the Podcast App. I would love your support and leaving me a 5 star rating if you like the show will help me to climb the charts.

https://itunes.apple.com/au/podcast/thewellnessbuzzpodcasts-podcast/id1013658205

You can also listen on my new Website at http://www.thewellnessbuzzpodcast.com

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You can also follow me on Instagram at holistic_paleo and l now have a new Facebook page called Gluten Free Central.

Rustic Sunflower Seed Pizza

Sunflower seeds make a tasty, firm and filling base for this gluten and dairy free pizza. Enjoy a classic favourite with a twist which is a nice sometimes choice to brighten up your meal options when you are eating a restricted diet. 

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A hearty meal.

Ingredients:

2 cups of raw activated sunflower seeds

2 free range eggs

1/2 cup of coconut flour

1/4 teaspoon sea salt and ground black pepper to taste

2 tablespoons olive oil

Herbs (add your favourite herbs for an extra tasty base).

Method:

Place all ingredients in the food processor (chopping blade) and process until the sunflower seeds are broken down to resemble an almond meal type consistency (rustic look).

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The processed mixture

This mix will make three pizzas. The base is very filling and quite dry so it needs a generous layer of moist toppings. Divide the mix into three and roll each pile into a ball.

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Use a rolling pin and your hands to gently roll the mix out. Make the edges neat with the back of a spoon. Ensure the base is well compressed.
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Pre-bake the base in a 180 degree celsius oven until the edges are turning golden. Let cool.
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Place your toppings on the base. I used a lovely spicy mince that was cooked, a large beaten egg and fresh rosemary. You can add more toppings than this as the base can hold them well.
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The cooked pizza.
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Top with rocket and enjoy.

This pizza was very nice cold the next day. It is extremely filling so you don’t need a huge serve. I would add a moist salad to it as well that has a dressing plus avocado as an example.

I have just launched my new Wellness podcast on iTunes. You can subscribe on your iPhone or iPad by downloading the Podcast App. Please leave me a 5 star rating if you enjoy the show as this will help me to climb the charts. 

https://itunes.apple.com/au/podcast/thewellnessbuzzpodcasts-podcast/id1013658205

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You can also listen to the show on my new website at http://www.thewellnessbuzzpodcast.com

Paleo Burger

Forget the bun and dive into a delicious whole food Burger lovingly prepared and served up by you! Embrace eating real food and let your creativity flow as you assemble one of these healthy delights. Your family and friends will be amazed when they are served a tasty, colourful and completely satisfying meal that is so easy to prepare and can be adjusted to suit your own individual tastes and preferences.

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The burger forms the centre piece of the meal and is accompanied by a selection of raw ingredients.

Choosing your meat is the key decision and l advise to buy the best quality that you can. I like to use organic, grass fed or free-range options with beef, lamb and chicken my favourite. I usually use mince and add herbs from the garden, egg, coconut flour, onion, stock, grated vegetables, seasoning etc. Alternatively you can use a whole piece of meat such as a breast fillet that is spiced with seasoning such as cinnamon and cumin. If l make up the mince burgers l form the patties and refrigerate for an hour as this helps them to hold together. You can bake the burgers in the oven covered with foil or cook in your fry pan. I generally cover them either way as their is quite a lot of fat splattering about and it can get messy to clean up.

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Fried red onion with a double beef burger and a runny egg to add a sauce.
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A single beef burger on a bed of roasted beetroot and brussel sprout chips and some nicely fried red onion on the top.

I think a burger is a year round dish as the accompanying vegetables can be altered to include more raw or cooked ones depending on what is in season.

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This burger sits on a bed of colourful salad.
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Red capsicum, yellow mini tomatoes and avocado provide a colourful surround for this burger.
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Sitting on a bed of colourful coleslaw, salad and avocado.

This is an economical, quick and delicious family meal. Eat a rainbow today and enjoy the health benefits of having a whole foods based diet.

Crispy Rosemary and Poppy Seed Crackers

A versatile cracker that is deliciously crispy with a wonderful after taste. Top them with your favourite ingredients such as avocado or tomato. They are gluten, dairy and sugar free with so many uses from a snack to a whole meal depending on the topping. Try having them as a side to your main meal to add some crunch or with a hot bowl of soup. They are easy to make and can be kept for a few days in a container or frozen.

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Crunchy, tasty and soon to be your favourite cracker.

Ingredients:

1 cup of blanched almond meal (try to use blanched only as it is softer).

1 dessert spoon of extra virgin olive oil

4 dessert spoons of cool filtered water

1/2 teaspoon sea salt (pink rock salt or celtic sea salt are good)

3 teaspoons of activated sunflower seeds

1 teaspoon of fresh rosemary pieces.

2 teaspoons of poppy seeds

Method: 

Place all ingredients in the food processor using the chopping blade. Process until mixed well but not super smooth.

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The mixture should be moist and able to be formed into a ball.
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Place the mixture on a piece of baking paper and gently flatten.
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Place another piece of baking paper on the top and gently flatten with a rolling pin.
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Roll out until thin enough that the mix can still be picked up and not fall apart. About 3 mm but use your judgement.
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Cut off the rough edges using a pizza cutter and then slice into rectangles.
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Gently pick each piece up and place on a tray lined with baking paper. Roll the scraps up and repeat the process until all have been used. The final piece is hard to get perfect so l used this as my taste test when it was cooked.

Bake in a pre-heated oven. I cooked my crackers at 170 degrees in a fan forced oven but as each oven varies you will need to experiment. Lower is better than a higher temperature as you don’t want them to burn or dry out too much. Bake until just golden, remove from the oven and let cool on the tray.

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A really tasty and versatile cracker. After you have made one batch and tested your oven etc l would double the recipe next time as they will be eaten very quickly.
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Served here with a night shade free guacamole and some twists from the same recipe.

 

I hope you enjoy this recipe. You can follow me daily on Instagram at holistic_paleo or on Facebook at Holistic Wellness For Life or Primal Living Melbourne.

Sweet potato slice

Combine the gorgeous flavour of sweet potato with warming spices and you have a delicious slice that is a taste sensation, especially if you eat it warm. Who would have thought that sweet potato would be so delicious in baked goods!

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A beautiful slice to share with your friends.

Ingredients:

1 medium sized sweet potato peeled, steamed, mashed and cooled (about 2 cups when mashed)

1 dessert spoon of granulated stevia or the equivalent of pure stevia.

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I used this product and used just two tiny scoops as there are two teaspoons in one dessert spoon

1/2 a cup of organic honey

¼ cup organic coconut oil

2 free range eggs (beaten)

1 cup of coconut flour (squash the lumps)

2 teaspoons cinnamon

¼ teaspoon ground ginger

¼ teaspoon all spice

½ teaspoon organic vanilla essence

2 teaspoons baking powder (gluten free).

Method:

Pre-heat a fan forced oven to approximately 160 degrees celsius or a bit higher depending on your oven. Grease a slice tray with organic coconut oil. I used a glass dish and that worked well. Line the base with baking paper. Gently mix all of the ingredients together with a spatula ensuring everything is evenly distributed.

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Add the sweet potato after you have mixed the rest of the ingredients.
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Mixing all of the ingredients before adding the sweet potato.
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Smooth the top of the mix with the spatula.

Place in the oven and cook until golden on top and just coming away from the edge of the baking dish.

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Let it cool in the dish and then use a knife to cut around the edge.

Place the cooling rack on top of the slice and with a t-towel so you don’t burn your hands flip the cooling rack and slice tray up-side down so that the slice is out of the dish and on the tray. You can then use a second cooling rack to turn the slice over to the right side.

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Looking and smelling delicious.

When the slice has cooled cut into small pieces and display on a nice plate.

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I transferred it from the cooling rack to a chopping board to slice.

You can wrap each piece individually with cling wrap and place in the freezer and then pop into your lunch box. This would be delicious as a dessert and eaten warm is really mouth watering. I have even eaten this slice straight from the freezer as it is also delicious frozen with a completely different texture.

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A challenge to have just one piece.

You can follow me daily on Instagram at Holistic_Paleo as l share all of my meals and some other interesting pictures. I also have two Facebook sites called Holistic Wellness For Life and Primal Living Melbourne. 

If you have enjoyed this post please share it with a friend. Thankyou Carolyn

Chunky Chocolate Mousse Slice.

A decadent and delicious healthy raw and frozen treat for the chocolate lovers. A smooth and sweet treat with chunks of nuts, free of gluten, dairy and processed sugar. Filled with healthy fats, this is a snack that can be kept in the freezer and eaten when something sweet is desired. The healthy fats come from avocados, nuts and coconut oil which are whole foods, and this slice is packed with nutritious ingredients including vitamins, minerals, fibre and anti-oxidants. 

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A warning that this is extremely delicious!

A food processor is a must to make this delight. Place all of the ingredients in the bowl with the mixer blade and process. Simple. Sometimes the medjool dates can get stuck so it is a good idea to give them a few pulses first to chop them up a bit and then add in the nuts and do the same. This recipe has the addition of a Superfood powder and l like the Loving Earth blend but you can easily replace it with your own favourite.

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One of my favourites!

Ingredients:

3 cups of nuts (I like to use the harder nuts being almond, walnut or brazil. For this recipe l used all raw activated almonds but you can use a mixture)

3/4 cup coconut oil

2 Tablespoons Loving Earth Rainbow Superfood Powder

2 whole ripe avocados

6 medjool dates (stones removed)

1 1/2 cups of coconut flakes (or use shredded or dessicated coconut)

1/4 cup raw honey

2 tablespoons raw cacao

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You can see the goodness!
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Thoroughly mix the ingredients and a few unprocessed nuts are great as they add some chunkiness to the slice.

Have a taste test now and then put the slice into a baking dish lined with baking paper. I made the first batches without the baking paper and just greased the dish but the slice was a but tricky to get out of the pan so l would advise using the paper.

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Once the mixture is in the dish it needs to be smoothed out with a spatula.
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When it is smooth and even place it in the freezer for a couple of hours.
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Remove the whole slab from the baking dish and place onto a chopping board.
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Slice into squares and eat the edges that you cut off (my favourite part).
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The slice needs to be eaten straight away or placed back into the freezer.

I hope you enjoy this delicious treat which is made with real ingredients and free of so many of the nasty chemicals we are seeing in food today. As a chocolate lover l really enjoyed creating this recipe and hope you share it with your friends and have a great time making and eating it.

You can follow me daily on Instagram at Holistic_Paleo or on Facebook at Primal Living Melbourne or Holistic Wellness For Life.

Chocolate, Coconut and Beetroot Brownie

A brownie is like a cake but cut into squares and is often used as a dessert or snack. Usually chocolate and delicious this version adds the flavours of coconut and fresh beetroot with the raw cacao to produce an interesting and quirky flavour. Out of the oven they are extremely moreish and you can adjust the level of beetroot in the brownie to suit your particular tastes. 

Ingredients:

1 cup of blanched almond meal (you will need more liquid if you use the regular almond meal as the skin is very drying).

1 cup coconut flour

1 teaspoon baking soda (Bobs Red Mill)

4 free-range or organic eggs (700g)

1 cup shredded coconut (flakes or dessicated is o.k as well)

1/2 cup coconut oil

Generous 1/4 cup rice malt syrup

12 small spoonfuls of Pure Stevia (the equivalent of 1/4 cup sugar)

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Alter the amount depending on the product you use.

1/2 cup filtered water

2 level tablespoons raw cacao

1 small raw beetroot grated (use more or less depending on your tastes).

Method: 

Place all ingredients in the food processor and give a light mix until all combined. 

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An intense colour
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Place into a baking dish greased with coconut oil.
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Cook in a pre-heated oven at 180 degrees celsius until cooked but not overly done. Let it cool in the baking dish and then transfer to the cooling rack.
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Eat while warm when it is at its best.

Have a try swapping the beetroot with other vegetables such as sweet potato.

You can follow me daily on Instagram at holistic_paleo or on Facebook at Primal Living Melbourne or Holistic Wellness For Life