Tag Archives: walnuts

Walnut and Sweet Potato Cake

A really lovely cake with the sweetness of sweet potato and the goodness of so many natural ingredients. Gluten, dairy and processed sugar free and very easy to make.

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A perfect treat for morning tea.

I like to have snacks ready so that when l am working l can just grab them from the freezer and quickly pack my lunch box. This cake is a great lunch box filler as you can pack it frozen and it is ready to eat when needed mid morning or at lunch time. You can easily double the recipe if you are having a cook up and you can substitute the nuts with another kind or swap the sweet potato to something like pumpkin or carrot. This recipe cuts well and when the cake is cool l cut it with a serrated bread knife and wrap each piece individually with cling wrap and freeze.

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A firm cake that holds together well.

Ingredients:

2 cups organic almond meal (keep this in the fridge)

1/4 cup organic coconut flour

5 large eggs (700 grams) (These should also be kept in the fridge)

A generous 1/4 cup organic coconut oil

A generous 1/4 cup raw organic honey (or organic honey)

1 teaspoon organic cinnamon

1 teaspoon Bicarb Soda (Bob’s Red Mill Brandon is good)

1/2 cup walnuts (this measurement is when they are whole and not ground). Process these in the food processor until in small broken up pieces.

1 cup grated sweet potato (This measure is the sweet potato loosely filling the cup)

Method:

Place all of the dry ingredients in a bowl. Place the eggs in another bowl and whisk. In a saucepan warm up the coconut oil and honey until a liquid. Let cool.

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Everything is ready to be mixed together.

Add the liquid to the egg mix then add the grated sweet potato and walnuts. Now add this mix into the bowl with the dry ingredients and stir until combine.

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Use a spatula to combine all of the ingredients. Look out for the lumps of coconut flour and squash with the spatula.

Place in a greased square or rectangular metal or glass baking dish which has the base lined with baking paper. I grease the inside of the baking dish with the organic coconut oil.

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Greased and lined.

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Smooth the top with a spatula.

Bake in a 160 Degree Celsius oven until the outside of the cake is golden and the middle firmish. Don’t let the cake burn but the outside will be quite darkish brown when done.

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Let the cake cool in the tin for a few minutes. Cut around the edge with a knife to separate the cake from the baking dish.

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The edge pieces are nice and crunchy. Use a serrated knife when cutting for the best results.

This cake is lovely warm, but also freezes well. If you like it you can multiply the ingredients and make several so that they are on hand when needed. You can freeze them whole or in single slices and it is surprising how lovely the organic coconut oil is in baked goods and the cake still has a sweetness to it even though it has only a small amount of honey in it.

If you enjoyed this post please share with a friend. I share my everyday cooking and wellness tips on Facebook at Holistic Wellness For life and Primal Living Melbourne and on Instagram at holistic_paleo

Rolled Chicken Breast with a herb, nut and vegetable filling

I feel quite clever making this dish as it is quite fiddly, but well worth the effort. The filling is a selection of lovely flavours and textures but you can easily change the ingredients to suit your own preferences. I used two chicken breasts which meant l had enough for a hot dinner when it is first cooked and then cold with a salad the next night. Each rolled chicken breast serves three people if you have a portion as in the pictures below which highlight how important it is to balance the meal out with healthy vegetables.

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Have it cold with a salad!

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Rolled chicken served with roasted swede chips, steamed brussel sprouts and roasted pumpkin slices topped with raw organic honey and organic sesame seeds.

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Served with steamed pumpkin, brussel sprouts and cauliflower.

You can use as many chicken breast as you like but l buy the free-range breasts in a pack of two. Give them a good wash with filtered water and pat dry.

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Place the chicken breast in between two pieces of cling wrap. Put a tea towel under the chopping board in preparation for the flattening of the chicken as this will make the noise less and stop the board moving on the bench.

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Flatten the chicken so that it is a nice shape by gently pounding it with a wooden rolling pin.

Make the filling by combining all of the ingredients in a food processor, or alternatively cut and chop them by hand and mix in a bowl. Change any of the ingredients if you don’t like the flavour combination or add in some more spices. The ingredients below don’t have to be exact as long as there are a good mix of flavours.

Ingredients for the filling:

4 brussel sprouts

2 spring onion green tops

1/2 cup raw activated walnuts

1/4 cup raw activated pepitas (pumpkin seeds)

Pink rock salt and ground black pepper

1 tablespoon organic coconut oil

1/2 cup fresh parsley and mint (or any other herbs you have)

A few leaves of silverbeet(use spinach, kale or bok choy as an alternative)

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A food processor is convenient here but not essential.

Spread the filling on top of the chicken breasts.

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The free range chicken breasts flattened and topped with the filling.

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Roll the breast around the filling

Use kitchen string to gently hold the breast in place. Tie the string at each end and push in any filling that has come out. Gently lift onto a lined baking tray and drizzle with your favourite oil, pink rock salt and black pepper.

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The rolled and tied chicken breast drizzled with extra virgin olive oil, pink rock salt and black pepper.

Cover with foil and place in the oven. Cook until the chicken is golden and then take the foil off and let it brown or place under the grill ensuring it doesn’t dry out.

Another option is to pan fry the rolled chicken which will give a more golden appearance.

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Cook on a very low heat with the lid on.

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Both the oven and fry pan methods work well.

Carefully cut the string along the length of the chicken and remove. Let the chicken rest for a few minutes before serving.

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Golden and delicious!

There are so many fillings that would be delicious with this recipe. I am going to try a pumpkin or sweet potato filling next, but the combinations are really endless.

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Have one for dinner and the second one cold the next day. A great way to add variety to the same dish and the flavours are quite different between the warm and cold versions.

If you have enjoyed this post please share it with a friend. I also post my recipes and wellness tips daily on Instagram at holistic_paleo.

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Lemon, walnut and silverbeet quinoa risotto

Quinoa (pronounced Keen-wah) is a nutritious gluten-free grain alternative and is in fact a seed from a vegetable linked to swiss chard, spinach and beets. It is considered a super food and is high in protein, with a good balance of all 8 essential amino acids, making it a good choice for vegetarians. It is also high in fibre and has a low-GI, beneficial for keeping blood sugar levels stable as well as having a slightly alkaline effect on the body.

This dish was very quick to make as l pre-cooked the quinoa and the flavours in it were lovely. There was a strong hint of lemon, a crunch from the walnuts and a flavour kick from the addition of fresh ginger and cumin.

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The risotto is quite sticky so it held together nicely when l placed it in a glass ramekin to shape.

I was inspired to make this risotto as l have a vegetable garden filled with greens including masses of silverbeet. There is no need to follow my recipe to the letter as part of cooking is having fun and experimenting with new ingredients and flavours, and my cooking is quite plain due to food intolerances, so you may wish to spice it up a bit more.

Ingredients:

2 cups organic quinoa (l used white)

Filtered water

Olive oil

1 tablespoon organic tomato paste

1 small tomato diced

1/2 red capsicum diced

1/2 teaspoon cumin

3 large leaves of silverbeet

Fresh parsley and basil chopped

1 cm fresh gInger finely sliced

2 spring onion green tops sliced

5 snow peas sliced

1/2 carrot finely diced

1 cup roughly chopped raw activated walnuts (or another nut)

Lemon juice and zest of 1/2 a lemon

1 tablespoon Organic apple cider vinegar

Pink rock salt and ground black pepper (season to taste)

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White quinoa

Cooking quinoa requires some pre-planning as it needs to be soaked and rinsed prior to cooking. I soaked 2 cups of quinoa in filtered water all day and then rinsed just before cooking to remove the bitter tasting saponins. You can soak it for a shorter time such as 30 minutes if that is all the time you have. I placed the rinsed quinoa in a saucepan and covered with filtered water so that there was about an inch of water on top of the grain. I brought it to the boil, then let it simmer with the lid on until the water was absorbed and the seeds had popped open. You can turn the heat off at this point while the rest of the dish cooks.

In a fry pan place a splash of olive oil, the organic tomato paste, tomato, red capsicum and cumin. Let that cook for a minute then add the quinoa and mix well. Now add the rest of the ingredients and season well to taste with pink rock salt and ground black pepper.

Give it a good mix for a couple of minutes and serve. I spooned mine into a ramekin, then turned it upside down and let it slip out onto the plate. It looked lovely when it was on the table garnished with lemon rind and parsley.

If you don’t have the ingredients listed just use what you have in the fridge and you can also make the risotto the traditional way by adding the liquid in small intervals to the uncooked quinoa.

Below l have included a link to my favourite supplier of all organic goods such as quinoa and other pantry essentials. They offer a great service and very good prices with free delivery if your purchase is over a certain amount which is listed on their website depending on your location.

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A fabulous online store for my Australian followers.

If you have enjoyed this post please share with a friend. You can also follow me on Instagram at holistic_paleo where you will get daily photos of the meals l prepare and a few other interesting things aimed at inspiring a healthier life.

Beetroot and walnut cake!

A lovely cake which is Paleo friendly, gluten, dairy and processed sugar-free. Before this cake is cooked it is the loveliest pink colour which unfortunately disappears after it has been baked in the oven. 

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The end piece is always so crunchy and delicious!

Ingredients:

2 cups almond meal

1/4 cup organic coconut flour (no need to sift, just squash the lumps))

6 free range eggs (700g)

A generous 1/4 cup organic coconut oil (gently melted)

A generous 1/4 cup raw organic honey (gently melted)

1 teaspoon organic cinnamon

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

One small fresh beetroot peeled and grated

1/2 cup raw activated walnuts chopped roughly (or just raw walnuts)

Extra whole walnuts for the top of the cake.

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Ready to be mixed

Place all of the ingredients in a mixing bowl and gently combine with a spatula.

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The colour is lovely

Place the mixture in a greased and lined baking tin. Smooth the top with a spatula and then place the extra whole walnuts on top of the cake

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I greased my tin with coconut oil.

Bake in a 180 degree celsius oven until golden and quite firm.

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The cake will be golden and smell delicious

Remove the cake from the oven and run a knife around the edge of the cake to separate it from the tin. Turn the cake gently onto the cooling rack, remove the baking paper from the bottom and turn over.

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Let the cake cool and then sample a piece! I use a serrated knife to gently cut a piece.

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The cake is lovely eaten warm!

If you have enjoyed this post please share it with a friend. You can also follow me on Instagram at holistic_paleo.

Cherry and Pumpkin pancake (gluten, sugar and dairy free)

A really lovely way to start the day!

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The selection of pancakes on this website is rapidly growing as l start to experiment further with non gluten flours and ingredients. This pancake was inspired by my purchase of a container of fresh cherries and l thought they would go very well with pumpkin. There is a good amount of fibre in this pancake and so many wonderful nutrients.

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The pancake ingredients plus filtered water.

I like to assemble the ingredients on the bench so that everything is on hand.

Place in a bowl:

1 cup of organic buckwheat flour

1 cup of organic coconut flour

1/2 cup organic quinoa flakes

1/2 cup ground pepitas (I did this in the food processor)

4 free range eggs

1 full cup of finely grated pumpkin (I used the fine shredding attachment on the food processor)

10 cherries seeded and chopped in the food processor

Add approximately 2 1/2 cups of filtered water and mix well. The quinoa flakes will absorb water and you want it firm enough that you can make a small ball in your hand but still quite wet looking.

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Now to add the water and mix.

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Place a small amount of mix in a pre-heated pan with olive oil added and cook on a lowish heat until golden.

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Cook until golden on both sides.

Top the pancake with your favourite toppings but l used raw walnuts (soaked and dehydrated), diced fresh cherries, raw pumpkin seeds (soaked and dehydrated) and organic maple syrup.

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Topped with raw walnuts, pumpkin seeds, diced fresh cherries and organic maple syrup.

I really love spending time preparing lovely meals and making them look nice on the plate. I try to sit down and eat mindfully to support my digestion and mostly keep fluids separate from my meals also.

If you have enjoyed this post please share with a friend. I share recipes and wellness tips on Instagram, Facebook and Twitter. Thankyou  Carolyn

Rolled Chicken Breast with a tasty herb, nut and vegetable filling

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Just out of the oven and smelling amazing!

Rolled Chicken Breast: A lovely centre piece for a main dish. 

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Rolled chicken served with roasted swede chips, steamed brussel sprouts and roasted pumpkin slices topped with raw organic honey and organic sesame seeds.

This was my first attempt at using a chicken breast like this and l was motivated by all the wonderful roulage recipes l have seen on the television show Master Chef recently. While not to the same standard it was delicious and met all my dietary requirements.

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The free range chicken breasts flattened and topped with the filling.

I flattened two free range chicken breasts by placing each one inside cling wrap and pounding with a mallet. To do this l placed cling wrap on the chopping board, placed the washed meat on top and covered it with more cling wrap. I gently pounded the meat with a kitchen mallet and you could also use a rolling pin to gently get it a bit flatter at this point. I did this for each breast separately.

I then made a delicious filling in the food processor which was a handful of raw walnuts, a couple of spring onion tops (the green parts), two large brussel sprouts, 1 tablespoon of organic coconut oil, a handful of flat leaf parsley, a small handful of pepitas, ground black salt and Pink Himalayan Crystal Salt. I processed this until it was evenly chopped and then placed half on each chicken breast. I used organic coconut oil in this mix as l do not eat dairy but if you do eat dairy then an organic grass fed butter would be very nice in its place.

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The rolled and tied chicken breast.

I pulled the two sides of the breast together and wrapped some twine (cooking string) around the chicken as in the picture above, Be sure to tie it at each end and push the filling in as you go along. Place the rolled chicken on a baking tray lined with baking paper and drizzle generously with olive oil and season with salt and pepper. Cover with foil and place in the oven. Cook until the chicken is cooked and then take the foil off and let it brown or place under the grill ensuring it doesn’t dry out. Carefully cut the string along the length of the chicken and remove. Let the chicken rest for a few minutes before serving. Each rolled chicken piece will serve a few people if you add vegetables or salad and l had a piece cold the next day which was lovely.

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Cold rolled chicken breast. Just as nice as when it was first cooked.

I cooked up some roasted swede chips and they were very delicious. I like their unusual taste and they were nice cold as well. Pumpkin dressed with honey and sesame seeds is really nice, but drizzle the honey on in the last five minutes and only quickly cook the sesame seeds so they don’t lose their nutrients.

I hope you enjoy this recipe. Experiment with the filling to suit your tastes and serve it with your favourite vegetables or salad.

If you have enjoyed this post please share it with a friend. I also share my recipes and wellness tips daily on Facebook, Twitter and Instagram. I would love you to follow me. Thanks Carolyn

Walnut and Sweet Potato Cake

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A cake that is free of dairy, processed sugar and gluten!

I like to cook in bulk so that l don’t have to do any more cooking than l already do, and so that l have snacks in the freezer for the busy times. On the days l am working l grab a piece of this cake from the freezer and put it in my lunch box. There is also an apple and cinnamon cake on the website which l make as well. To make these cakes today l tripled the recipe, but the ingredients listed just make one cake. This is a firm cake with a sweet flavour. You can substitute the nuts with another kind or swap the sweet potato to something like pumpkin or carrot. This recipe cuts well and when the cake is cool l cut it with a serrated bread knife and wrap each piece individually with cling wrap and freeze. My husband has discovered how nice my cakes are and is also taking a piece to work each day which means that l am having to make them more often.

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Ingredients:

2 cups organic almond meal (keep this in the fridge)

1/4 cup organic coconut flour

5 large eggs (700 grams) (These should also be kept in the fridge)

A generous 1/4 cup organic coconut oil

A generous 1/4 cup raw organic honey (or organic honey)

1 teaspoon organic cinnamon

1 teaspoon Bicarb Soda (Bob’s Red Mill Brandon is good)

1/2 cup walnuts (this measurement is when they are whole and not ground). Process these in the food processor until in small broken up pieces.

1 cup shredded sweet potato (This measure is the sweet potato loosely filling the cup)

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Method:

Place all of the dry ingredients in a bowl. Place the eggs in another bowl and whisk. In a saucepan warm up the coconut oil and honey until a liquid. Let cool. Add the liquid to the egg mix then add the shredded carrot and walnuts. Add this mix into the bowl with the dry ingredients and stir until combine.

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Place in a greased square or rectangular metal or glass baking dish which has the base lined with baking paper. I grease the inside of the baking dish with the organic coconut oil. Bake in a 180 Degree Celsius oven until the outside of the cake is golden and the middle firmish. Don’t let the cake burn but the outside will be quite darkish brown when done.

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This cake is lovely warm, but also freezes well. If you like it you can multiply the ingredients and make several as l did today so that they are on hand when needed. You can freeze them whole or in single slices as l do. It is surprising how lovely the organic coconut oil is in baked goods and the cake still has a sweetness to it even though it has only a small amount of honey in it.

If you enjoyed this post please share with a friend. I share my everyday cooking and wellness tips on Facebook at Holistic Wellness For life and on Twitter at Holistic Wellness @carolynlgray.