Low Carb

Cauliflower Rice – Paleo, G.F, Low Carb

Posted on Updated on

 

52326652_s-1

Ingredients;

1 x head of cauliflower, trimmed of outer leaves and cut into florets

Either blend in a food processor for 30 seconds or until it resembles rice, or grate with a hand-held grater (avoid grating your knuckles though!!)

Cook;

Either;

Roasted;

Toss the “rice”, with a drizzle of olive or coconut oil and spread it out to a thin, even layer onto a baking tray.

Roast the ‘rice’ at 200C for 12 minutes, stirring it in the tray halfway through cooking. This dries the rice out, giving it a light, fluffy texture and intensifies the flavour.

Microwaved;

The easiest cooking method is in a microwave, but as I’m not  afan of microwaves, I wouldn’t be recommending this unless you’re really pushed for time.

Place the cauliflower “rice” in a heatproof bowl, covered with an inverted plate to cover (please don’t use cling film in the microwave…ever!), for three minutes on High. Give the “rice” a stir half way through cooking.

Stir-Fried;

Stir-fry the cauliflower “rice” in a drizzle of olive oil or some coconut oil, for about 5 minutes. This method can cause the “rice” to be a bit soggy and clump together a bit, but it gives it a nice flavour.

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

Advertisements

Raw Flaxseed Crackers-Paleo, Low Allergy

Posted on Updated on

linseeds

Ingredients

  • 1 cup (150g) flaxseeds (aka; linseed)
  • 2 tbsp (40ml) ground flaxseed (linseed) meal or almond meal (use only linseed meal for low allergy)
  • 3/4 cup (190ml) water
  • 2-3 tsp (10-15ml) Himalayan salt, tamari or soy sauce

Optional;

  • 3 tsp (15 ml) maple syrup (or honey)
  • pinch of onion powder (about 1/6 tsp)
  • pinch of garlic powder
  • ½ cup grated parmesan cheese (avoid for low allergy)
  • 1 tsp minced fresh rosemary (avoid for low allergy)
  • Himalayan salt for sprinkling

Dehydrator Method;

  1. Mix the flaxseeds and flaxseed (or almond) meal in a bowl.
  2. Combine the water, salt or tamari, sweetener, and any of the optional ingredients, except the salt for sprinkling, in a container and mix until everything is thoroughly combined.
  3. Pour the water mix over the flaxseed mix and stir thoroughly.
  4. Leave to sit for 10 to 15 minutes, until the mix becomes thickened, but not too stiff.
  5. Spread mix thinly over one dehydrator tray and score lightly with a spatula.
  6. Sprinkle with salt
  7. Dry for 12-36 hours at 40-45°C, flipping crackers once after 5-6 hours (optional).
  8. Break crackers along score lines and store in an air-tight container.

Oven Method;

  1. Preheat oven to 170 – 190 C.
  2. Prepare a large baking tray by lining with baking paper or use a silicon mat
  3. Follow steps from 1 – 6
  4. Scoop the mixture out on to your lined baking tray or silicone mat.
  5. Cover the mix with baking paper, use a rolling pin to roll the mix to an even thickness. Try to roll the mixture to no more than 5mm thick. This takes some patience as you need to push the dough back together if it breaks up.
  6. Using a sharp knife, deeply score/cut your dough along desired cracker shapes. This allows you to break the end result into nice tidy pieces.
  7. Bake in the oven for approximately 30-35 minutes (check to make sure they are not burning). The thicker the mix is the longer it will take to bake. You can turn them over after 15 minutes to cook the yunderlayer if you like.
  8. Remove from oven and allow to cool completely, then break into crackers.
  9. Store in an airtight container for up to two weeks.
These are yummy with savoury or sweet ricotta (watch out for my recipe for home-made goats ricotta with herbs and garlic!), or any kind of cheese or nut butter!
flaxseed-crackers-mine-cropped
Photo courtesy of Jessica Higgs

Raw Protein Balls

Posted on Updated on

protein-balls1

Ingredients;

  • 350 g raw whole almonds, macadamias or walnuts (or a combination of all)
  • 20 fresh dates, pitted
  • 1 x tablespoon coconut oil
  • 1/4 cup chopped sulphur free apricots (optional)
  • 3 generous tablespoons of raw cacao powder or carob powder
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon ground  cinnamon
  • Zest and juice from half an orange
  • Dessicated Coconut, Goji berry, Cacao, Crushed Nuts for rolling

Directions;

  1. Process nuts with cinnamon, some orange zest and raw cacao or carob powder
  2. Add in the dates, vanilla extract and process until mixture starts to come together
  3. Add orange juice if needed (only a little at a time), enough to make the mix soft and easily forms balls
  4. Form into roughly 15 balls (depending on the size you want them)
  5. Coat in dessicated coconut, Goji berries, raw cacao powder or crushed nuts.
  6. Store in the fridge for up to 4 weeks

To make a yummy protein packed smoothie, blend 2 balls with 1 cup of milk of your choice (coconut is particularly delicious for this!) and banana, berries mango or papaya.

 

 

 

 

Paleo Naan Bread-Linseeds and Coconut Flour

Posted on

chapati

Ingredients;

  • 2.5 Tablespoons of ground linseeds (flaxseeds)
  • 2 eggs
  • 1/2 cup plain Greek yogurt or thick coconut milk
  • 1.5 tablespoons olive oil
  • 1/4 cup coconut flour
  • 1/2 cup arrowroot powder
  • 3/4 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1/2 teaspoon apple cider vinegar
  • Coconut oil or ghee for cooking

Directions;

  1. Mix all ingredients in a food processor until combined well. It won’t be quite a dough consistency but it’s also not going to be quite as runny as pancake batter.
  2. Melt 1 tablespoon or so, of ghee or coconut oil in a frypan over medium high heat.
  3. Drop about two to three large tablespoons of batter into the hot pan.
  4. Wet your finger with water and tap down the batter to help spread it into a circle shape.
  5. Cook about 2 minutes per side or until golden

Notes;

This makes about 4 fairly large Naan Breads.

Paleo Naan Bread-Almond & Arrowroot flour

Posted on Updated on

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

Chicken Broth Low Allergy, Low Salicylate and Low Amines

Posted on Updated on

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.

Banana Beetroot Brownies

Posted on Updated on

Beetroot, Banana Brownie
Ingredients:

  • 3 large or 4 small beetroots, peeled and boiled until tender
  • 2 bananas
  • 2 eggs, lightly beaten
  • 1/2 cup unsweetened cacao or carob powder
  • 1 cup almond flour
  • 1 tsp baking powder
  • 1 tbsp. raw cacao nibs or 75% dark chocolate, chopped (optional)
  • 1 tbsp. chopped walnuts (optional)
  • 3 tbsp maple syrup or honey (optional)

Icing:

  • 60ml melted coconut oil
  • 2 tbsp beetroot juice (made from cooked beetroot)
  • A handful of fresh rose petals (pesticide free) to garnish
Directions:
  1. Blend the beetroot in a food processor into a paste.
  2. Squeeze the paste through a sieve and collect 2 tbsp of your beetroot juice to set aside for the icing (you may have to add 1 tbsp water to this). Keep the paste in a bowl.
  3. Combine all ingredients in a food processor, and blend until smooth.
  4. Stir in the cacao nibs, dark chocolate bits, or nuts if desired
  5. Pour into a well-greased pan about 20cm x 20cm
  6. Bake at 180C for about 40 minutes.

To make the icing:

  1. Mix the melted coconut oil and beetroot juice together.
  2. Roughly drizzle half of it onto the brownies.
  3. Sprinkle with rose petals.
  4. Drizzle over the rest of the icing.