Grain Free Pancakes

This is really about getting back to what we are designed to eat.  Grains are not a part of the natural diet of our ancestors, our bodies find it very hard to digest and cause inflammation in the body especially gluten containing grains. If you do choose to eat grains eat in moderation and prepare properly. Sprouted, soaked  and fermented grains and legumes are best digested and will reduce weight, gas and bloating. Rice, quinoa, millet, amaranth and buckwheat are all gluten free grains that can be eaten without much disturbance to the digestive system although don't over do it. These pancakes have no grains and use coconut flour instead. They are great for breakfast as they will not spike your blood sugar levels and are perfect for a little snack.

Ingredients

4 large eggs

1 tsp honey 

1/2 tsp of baking soda

2 tsp whole milk

1/2 cup of coconut flour

Coconut oil for frying ( can also use ghee)

Handful of berries

Yogurt for toppings

For the berries

1. In a small frying pan on a medium heat add 1 tsp of coconut oil.

2. Add berries and cinnamon and cook for about 4 mins or till soft and the berries have made a sauce.Set aside and use pour of the pancakes.

For the pancakes

1. Beat eggs, honey and milk in a bowl till well mixed. Add coconut flour, baking soda and cinnamon slowly, mixing well. It should still be liquid enough to pour of the spoon.

2. In a large pan on a medium to medium/low heat put enough coconut oil to cover the pan. 

3. Pour a heaped spoon of the batter into the pan making sure it is not to thick, the coconut flour is harder to cook when too thick.

4. Gently fry the pancakes till golden brown then flip over. It should only take a few minutes on each side. Continue adding the batter till the mixture is finished adding coconut oil as you  need it.

4. Serve with berries, yogurt and a drizzle of honey. You can aslo add other fruit if you like.

Baked Pears

Pears are very high in antioxidants and have an anti-inflamatory effect on the body .Like most fruit and vegetables it is important to keep the skins on. The skins of pears contain four times the amount of phenolic phytonutrients as the flesh inside. The skins also contain a higher amount of fiber. Keeping the skins on also add a serious amount of flavour and keep the pears moist especially when baking. Pears contain high amount of flavanoids groups that are associated with decreased risk of type 2 diabetes. 

  

Ingredients

4 medium pears ( depending on how many people your are serving)

1 tsp of cinnamon

2 tsp of melted cultured butter ( can also use coconut oil)

Drizzle of honey

Method

1. Preheat the oven to 120 degrees.

2. Cut pears in half and cut out any seeds, leaving the stems on.

3. In a oven tray place the pears evenly and sprinkle the ingredients over the top. 

4. Cook till golden brown. Serve with yogurt with another sprinkle of cinnamon and honey. 

Chocolate Treat

A desert recipe that is not only guilt free but is actually good for you? You thought it could never happen but here it is, the most delicious treat you will ever have. You can change the type of fruit that you add to this to suit your own taste. The best thing about it that it does not take any time at all to prepare or make. This means you can serve those hungry mouths at a drop of a hat. 

Chocolate has gone back and forth in the media trying to determine if it good for you or not. And as many other things it largely has to do with its processing. The cocoa bean has so many benefits but processed "chocolate" is full of chemicals and all sorts of nasties. The chocolate that is pre packaged is so far removed from its original bean that its hard to put them in the same category. There is plenty of raw chocolates available now which have not been heated and do not contain copious amount of sugar.  

Here is a list of raw chocolate companies I recommend 

Loving Earth raw chocolate bars are my favourite they have the most amazing chocolate plus all there products are raw and taste delicious.

Conscious chocolate is gluten, dairy and soy free and complete raw.

Cocolo chocolate is a beautiful Australian based company and they sell at most health food and deli stores.

Mast Brothers hand crafted chocolate made and packaged locally in brooklyn.

Benefits of cocoa

 Cocoa contains a substance called phenylethylamine a feel good chemical that is the same chemical that is released when you fall in love. This is great if you need a mood booster.

High in magnesium which helps regulate moods and keep your stress levels down as well as helping with PMS symptoms.

Boost your energy levels due to a substance called Theobromine that gives you a natural lift without the lows of other stimulants.

Help your heart! Recent studies have shown that it can help with your cardiovascular system such as lowing blood pressure and reducing cholesterol.

Cocoa also contains substantial amount of protein to this is good for cell repair.

Ingredients

2 tsp of cocoa

1 handful of blackberries (fresh or frozen)

5 pitted dates

2 avocados

Method

1. Make sure that the dates do not have any seeds even when you buy pitted dates on the odd occasion they will still be there. So it's best to be on the safe side.

2. Mix all ingredients in a blender till smooth. You can use a hand blender if you do not have one.

3. Garnish with blackberries. 

Blueberries and Cream

Yep you heard me CREAM! Cream has had a bad rap over the past few years. It has been linked to whole range diseases such as heart disease and obesity. And although the humble milky goodness contains a high amount of saturated fat is not the cause of the growing obesity epidemic. We are aware that fat is necessory for normal bodily function but it is also very important to have saturated fat. Saturated fat is needed for cell function and brain function. And despite the theory eating fat will not make you fat!I promise! In fact quit the opposite. 

The source of cream on the other hand is a cause for concern. All dairy products MUST come from organic, grass fed and free range sources. Try and get to know your dairy farmer and know the products you buy. Make sure that the milk has not been homogenised and preferably not pasteurised(if you can get your hand on it). Always use the products you trust or even better make your own cream, butter and yogurt. If you stick to these simple guidelines about dairy you can eat those delicious treats you have been missing out on.

 Ingredients

Handful blueberries

Drizzle of cream

Sprinkle of cinnamon 

Layer on a plate as you wish and you have yourself a delicious desert.

 

Paleo Chocolate Cake

Eggs, eggs and more eggs! I have been eating so many up at the farm that I almost turned into one. The chickens were producing so many that I did not know what to do with them all. I found this recipe and fell in love. It's naturally gluten free, free from grains and guilt free. When choosing gluten free, make sure you are educated about it and don't get caught up in the media hype. As mush as gluten is not an essential part of our diets neither are processed foods. Just because something says "gluten free" on the packet does not make it automatically healthier for you. The same advice applies, read the labels and always check for any nasties and sugar. Coconut flour is a great substitues for other gluten free flours because it does not spike your blood sugar levels and had a higher protein content. It has been less processed and still retains many of coconuts health benefits. Not only that it taste amazing, get your hands on some as it's such a handy alternative!

Ingredients

2/3 cup coconut flour
1/2 cup organic cacao powder
1/2 teaspoon baking soda
1/2 teaspoon celtic sea salt
3 chicken eggs and 3 duck eggs (6 chicken eggs would be fine to)
1/2 cup coconut oil, melted (more for greasing pans)
1/4 cup maple syrup
1/4 natural cane sugar
1 tablespoon vanilla extract
Baking paper for lining cake pans

Method
Preheat oven to 200 degrees.
Grease cake pan and line the bottom with baking paper.
Combine coconut flour, cacao powder, baking soda and salt in a medium bowl and set aside.
Whisk the eggs, either by hand or with a hand mixer.
Add the coconut oil, maple syrup and vanilla extract in with the eggs. Make sure it is well combined.
Mix the dry ingredients and wet ingredients together. If using a hand mixer, mix on a low speed for about 30 seconds. Otherwise mix with a whisk for about a minute or till it is light an fluffy.
Pour the batter into the cake tin and cook for 30 minutes. You will know it's ready when you put a tooth pick in and it comes out clean.
Allow to cool for 15 minutes or if your anything like me start cutting up as soon as it gets out because you can't wait anymore. 

Raw Vegan Mouse

1 avocado

3 Bananas

1/3 cup of raw cocoa powder

1/4 cup of shredded coconut

A teaspoon of vanilla extract

2 teaspoons of honey/ agave nectar

 Blend all ingredients in a blender till smooth.

 Put in the fridge to set for a couple of hours.

Sprinkle coconut over the top and serve.

Beet Cake

I stumbled upon this video recently and thought it was amazing! You can check out their website here tigerinajar.com. 

Coconut Macaroons

Ingredients

2 egg whites

2 1/2 cups unsweetened shredded coconut

Pinch of salt

1/4 cup of honey

Method

Whisk together egg whites in a medium bowl

Add in honey

Whisk in the salt and add in shredded coconut

Place in the fridge for 1/2 an hour

Use a spoon to create walnut sized balls with a flat bottom

Place on to baking paper/ aluminium foil and bake for 10-12 mins at 180 degrees, until golden

Dairy free Anzac Cookies

Oats are another quick meal option that is beneficial because it lower blood cholesterol and regulates blood sugar levels. Oats also have a laxative affect, which can lead to weight loss.I substitute regular flour for spelt flour and sugar with agave syrup this way it does not have a damaging effect on your blood sugar levels.Anzac cookies are always a crowd pleaser you can't go wrong!

Ingredients

1 cup of rolled oats

1 cup of wholemeal spelt flour

A pinch of sea salt

1 cup of shredded coconut 

1 tsp baking powder 

1 tsp agave syrup 

1/4 cup olive oil

Method

Preheat oven to 190 degrees Celsius.

Mix oats, flour, coconut, salt in a mixing bowl 

In a small pan heat the wet ingredients until agave has disolved.

Combine wet and dry ingredients until it forms a ball.

Roll the biscuit mixture into walnut sized balls and place in the oven for 10 minutes or until golden brown.