Heart Health

Beetroot and Black Bean Burgers – Vegan

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Having seen these at the supermarket the other day, I decided to try my own version, without the preservatives and flavourings! Let me know what you think.

40527968 - veggie beet and quinoa burger with avocadoIngredients;

  • 1 x large onion (finely diced)
  • 2 x garlic cloves (crushed)
  • 2 x 400ml cans cooked black beans or 1 x cup uncooked black beans or adzuki beans, soaked and cooked (= 3 cups)
  • 1 x large beetroot grated
  • 1/2 cup chickpea flour, oat bran, or cooked quinoa
  • 1 tsp cumin
  • 1/2 tsp chili powder (or add extra cumin)
  • 1/4 tsp smoked paprika
  • 1/3 cup crushed walnuts or almonds – optional for added protein
  • 2 x tsp salt
  • 3/4 cup finely chopped mushrooms- optional

 

Method;

  1. Preheat your oven to 200 degrees celcius
  2. Mix all the ingredients together in a large bowl, or gently pulse in a food processor until combined. Only mix enough to combine, if it’s overdone the mix will get too sloppy.
  3. Press the mixture firmly into a 1/4 cup measuring cup and place it on an oven tray that’s been greased or lined with baking paper. Flatten the burgers.
  4. Bake the burgers for 15 minutes (fan forced if you have it) or 20 minutes if you don’t.
  5. Turn the burger patties over and bake for 5 more minutes on the other side. They may need extra time if they are thick or you like themn firmer. You can put the wholegrain buns in now so they get deliciously warm and crunchy.
  6. If you prefer a browner, crisper burger patty, finish them off either under the grill, on the BBQ plate or frypan with a bit of coconut oil.

Notes

  • You can keep the pre-cooked patties for another night either in the fridge or freezer (if freezing store with baking paper between) and finish them off on the BBQ or in a frypan.
  • Alternatively, you can cook half the batch now and par-bake the other half for 15-20 minutes at 190 degrees celsius then freeze as above. When needed, simply place the frozen patty on an oven tray lined with baking paper and bake at 190 celsius foir another 25 – 30 minutes

 

Copyright: <a href=’https://www.123rf.com/profile_sarsmis’>sarsmis / 123RF Stock Photo</a>

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Paleo Naan Bread-Almond & Arrowroot flour

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naan-bread

Ingredients;

  • 1/2 cup almond flour
  • 1/2 cup arrowroot or tapioca flour
  • 1/4  cup full fat coconut milk
  • 1/4 tsp baking soda
  • pinch of salt
  • 1 & 1/2 tablespoons water
  • 1/4 tbsp apple cider vinegar
  • 3/4 tbsp ghee, melted
  • 1/2 tbsp parsley and crushed garlic (optional)

Directions;

  1. Place the almond flour, arrowroot or tapioca flour, baking soda and pinch of salt in a bowl.
  2. Add the coconut milk, water and apple cider vinegar.
  3. Mix to combine.
  4. Heat a small frying pan over medium heat.
  5. Brush with 1/4 of the melted ghee.
  6. Pour in 1/4 cup of batter and swirl around slightly.
  7. Cook for 3 minutes per side or until golden and crisp.
  8. Repeat with the remaining mixture.

Optional;

  1. Brush with remaining melted ghee, sprinkle with chopped parsley and garlic and serve.

Serves 2

Master Elixir Recipe

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iphone-5-up-to-1-4-15-017

Ingredients;

Equal parts;
  • turmeric root
  • chopped garlic
  • diced onion
  • chopped hot chillies (wear gloves and be prepared to have your sinuses cleared!)
  • grated or sliced ginger
  • grated horseradish
  • chopped carrot
  • chopped apple
  • diced celery
  • orange and lemon pieces

Optional;

  • mustard seeds
  • parsley
  • oregano
  • thyme
  • juniper berries
  • Himalayan salt

Apple Cider Vinegar (make sure it’s organic with the “Mother”)

health-elixir

Instructions;

  1. Mix all the ingredients in a bowl, except for the vinegar.
  2. Fill 2/3 of a large jar with the mixture. Make sure the jar seals well.
  3. Pour in the apple cider vinegar on top of the mixture until it fills up to the top.
  4. Close tightly.
  5. Shake well.
  6. Store the jar in a cool, dark place for up to 2 weeks. Shake well as often as possible, at least once a day.
  7. After 14 days, strain it through a muslin cloth, into a bowl, to pour into a jar.
  8. Squeeze well to make sure all the juice comes out.

This elixir will be VERY HOT, so start with small amounts, maybe use it as a salad dressing first and then build up the amount as your taste buds get used to it. It’s best not to dilute it with water.

kombucha

This elixir may help with;

  • stimulating the immune system
  • feeding beneficial gut bacteria as a pre-biotic
  • killing harmful gut bacteria and yeasts (including candida)
  • stimulating metabolism
  • weight loss by increasing satiety (a feeling of fullness) and reducing appetite
  • reducing blood triglycerides, cholesterol and blood pressure
  • regulating blood sugar levels
  • alkalising the system by regulating the pH level
  • preventing and reducing indigestion and reflux
  • detoxification of the liver
  • cleansing lymph nodes of toxic waste
  • soothing and healing mucous membranes such as throat, gut lining, urinary tract
  • inhibiting and reducing muscle cramps
  • reducing post exercise muscle fatigue

As this is a fermented drink, it may cause issues for those suffering from high levels of histamines. Come and see me to reduce histamine levels naturally.

Zucchini, Carrot and Polenta Bake

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polenta

Ingredients;

  • 2 carrots (grated)
  • 2 zucchinis (grated)
  • 1 large brown onion finely diced
  • 1 cup of fine polenta
  • 6 eggs beaten
  • 1/4 cup of coconut oil
  • 4 slices of woodsmoked bacon diced (optional)
  • A handful of whatever fresh herb you would like to flavour, I used basil this time but parsley, oregano, thyme (cut up finely) all work well
  • 1 clove of garlic crushed
  • A sprinkling of cheese for the top (optional)
  • Himalayan salt and pepper to season
  • Toppings; cherry tomatoes, sauteed mushrooms, poached eggs or slices of smoked salmon

Method;

Throw everything in a bowl and stir!

Bake in a greased glass or ceramic dish on 180 degrees covered with foil to keep the moisture in for about an hour or until skewer comes out clean.

Top with topping of choice.

Serve warm from the oven as a main with a side salad or have a slice in the fridge to eat cold as a snack

Another great option with this recipe, is to use muffin trays to make individual portions, as it freezes so well and can be taken out as needed or popped into the kids lunchboxes!

Frittata

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omelette, zuchini slice

Ingredients;

  • Rice bran oil or butter for cooking
  • 1 small onion, sliced
  • 1 large or 3 button mushrooms, sliced
  • 2 cups diced cooked vegetables (potatoes, sweet potatoes, carrots, peas, zucchini, etc) OR 2 cups of cooked frozen vegetables, drained
  • 6 eggs
  • ½ cup milk
  • ½ cup grated cheese (optional)

Directions;

 

  1. Preheat the oven to 180°C 
  2. Heat a dash of oil in an oven suitable frying pan (24cm diameter). Add the onion and mushrooms, and cook over a medium heat until it starts to soften.
  3. Add vegetables and toss to mix. Reduce heat and allow vegetables to warm through.
  4. Whisk together eggs and milk. Season well with salt and black pepper. Pour over the sausages and vegetables.
  5. Scatter over grated cheese if using.
  6. Bake for 25-30 minutes until eggs are set and topping golden.

 

Millet Porridge

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millet
Ingredients;
  • 1/3 cup millet, rinsed and drained in a fine mesh strainer
  • 1/2 cup milk of choice (almond, coconut, oat or soy milk)
  • 3/4 cup water
  • 1/4 teaspoon cinnamon
  • 1/2 teaspoon vanilla
  • 1/8 teaspoon salt
  • 1 tablespoons raisins, optional
  • Optional toppings: Pure maple syrup, honey, or sweetener of choice; sliced bananas, peaches, berries, or fruit of choice; nuts of choice, shredded coconut

quinoa-flakes

Directions;
  1. In a small saucepan, combine the millet through optional raisins and bring to a boil. Reduce the heat to low, cover, and cook at a very low simmer for 20-25 minutes, without stirring, or until the liquid is absorbed and the millet is the consistency of oatmeal or cream of wheat.
  2. Remove from the heat, drizzle with maple syrup or desired sweetener, and add toppings of choice.

Image courtesy of rakratchada torsap at FreeDigitalPhotos.net

Chicken Broth Low Allergy, Low Salicylate and Low Amines

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clear-broth

Ingredients;

  • 6 litres of cold, filtered water or enough to cover the chicken (I recommend using a very large pot so you get lots of broth).
  • 2- 3 FRESH organic chicken carcasses and skin-less chicken meat (1kg of chicken in total). (skinless chicken is necessary to reduce histamines)
  • 2 onions, quartered (if salicylate intolerant, use leeks and spring onions)
  • 1-2 carrot, quartered (if salicylate intolerant, use swede)
  • 3 sticks of celery
  • Several sprigs of fresh thyme (omit if salicylate intolerant)
  • A bunch of parsley
  • A generous pinch of celtic, rock, Himalayan or sea salt
  • 2 tbsp apple cider vinegar (omit if salicylate intolerant)

Directions;

  • Place the meat, water and vinegar in a large saucepan, cover with a lid and let stand for 30 minutes. This will give time to the vinegar to start drawing minerals from the bones into the water.
  • Bring to the boil.
  • Over the next half hour, a foam-like scum will rise to the surface. Skim it several times.
  • When no more foam is surfacing, add the vegetables, thyme and and salt and reduce heat to simmer.
  • Cook for 2-4 hours.
  • Ten minutes before the end add the parsley. This will increase the mineral content of the broth.
  • After cooking, remove carcasses and veggies with slotted spoon and strain into a container.
  • The broth can then be stored in pint-sized glass containers in the fridge. Chill well before freezing.