Low fat

Easy Homemade Baked Beans – Lycopene rich

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baked-beans

Ingredients;

  • Splash of coconut oil, rice bran oil or butter
  • 1 small brown onion, peeled and diced
  • 1 tin of crushed tomatoes
  • ¼ cup semi-dried tomatoes (or a tablesoon of tomato paste)
  • 400g can of Borlotti beans (or your favourite beans), drained and rinsed
  • 1 tsp dried cumin (optional)
  • 1 tsp dried oregano (optional, but really nice!)
  • 1 tsp dried thyme (optional, but really nice!)
  • ½ tsp dried cayenne pepper (optional)
  • Sea salt & cracked black pepper
Directions;
  1. Heat oil in a frypan over medium heat.
  2. Add onions and cook, stirring, until onions are translucent.
  3. Add tomatoes and simmer for a few minutes to release their sweetness.
  4. Add beans, herbs and spices and continue to simmer for 10 more minutes.
  5. Taste and season with sea salt and freshly cracked pepper.

Making Kimchi

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Porridge using soaked oats

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Jar of oats

Ingredients:

 

  • 1 cup oats, rolled or cracked – NOT the quick cooking kind, but the ‘old fashioned’ whole oats (organic is best)
  • 1 cup warm water
  • 2 Tblespns plain whole milk yogurt, whey, kefir or buttermilk
  • 1 cup water

OPtional Extra’s;

  • ½ tsp sea salt
  • 1 Tblespns ground nuts & seeds such as; Brazil, almonds, walnuts, pepita’s, sunflower seeds & flax seeds.(Don’t use these if diverticulitis is an issue)
  • Adding psyllium husks, chia seeds and slippery elm will increase the fibre content. (Don’t use chia seeds if diverticulitis is an issue)
  • Coconut sugar, rapadura sugar, raw honey or real maple syrup (not maple flavouring) to sweeten.
  • Touch of butter, ghee, cream or milk, optional, but especially good for the kids
  • Other nice optional additions include; grated apple, chopped dried fruit such as; sulphur-free apricots, figs, sultanas or cranberries.

healthy breakfast ingredients

Preparation:

 

Mix the oats with warm water and whey or yogurt, cover and leave out (preferably not in the fridge unless the nights are hot) for at least 7 hours or overnight. In the morning, bring an additional cup of water to a boil with the sea salt. Add the soaked oats, reduce the heat, cover and simmer for several minutes. Remove from heat, stir in optional flax seeds and other fibre and let stand for a few minutes. Serve with the ghee, butter or cream and sugar, honey or real maple syrup.

 

Embed from Getty Images

 

Image courtesy of Mister GC at FreeDigitalPhotos.net

Image courtesy of KEKO64 at FreeDigitalPhotos.net

Cauliflower “white” sauce, gluten free, GAPS & Paleo friendly

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Cauliflower

Ingredients:

  • 8 large cloves garlic, minced
  • 2 tablespoons butter
  • 5-6 cups cauliflower florets
  • 6-7 cups vegetable broth or water
  • 1 teaspoon salt (more to taste)
  • ½ teaspoon pepper (more to taste)
  • ½ cup milk (more to taste). You can use any kind of milk including almond, rice or oat milk.
Directions:
  1. Saute the minced garlic with the butter in a large frypan over a low heat. Cook for several minutes or until the garlic is soft and fragrant but not browned (browned or burnt garlic will taste bitter). Remove from heat and set aside.
  2. Bring the water or vegetable broth to a boil in a large pot. Add the cauliflower and cook, covered, for 7-10 minutes or until cauliflower is fork tender. Do not drain.
  3. Use a slotted spoon to transfer the cauliflower pieces to the blender. Add 1 cup vegetable broth or cooking liquid, sauteed garlic/butter, salt, pepper, and milk. Blend or puree for several minutes until the sauce is very smooth, adding more broth or milk depending on how thick you want the sauce. You may have to do this in batches depending on the size of your blender. Serve hot! If the sauce starts to look dry, add a few drops of water, milk, or olive oil.
Notes
Adding olive oil can help keep the sauce really smooth and adds a delicious flavour. Adding grated Parmesan or other hard cheeses such as tasty or goat’s or sheeps milk cheese is also yum!
pasta carbonara
Image courtesy of James Barker at FreeDigitalPhotos.net
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Vegetarian and Vegan “Bone Broth”

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Veggie stock

Ingredients:
1 small onion, chopped
2 cloves of garlic, smashed
1 cup shiitake mushrooms, sliced (or regular if shiitake unavailable)
½ chilli, sliced (use more or less depending on how spicy you like it)
1 tablespoon coconut or rice bran oil                                                                                                          1 Tblespn of dried wakame reconstituted in a bowl of water
1 carrot, chopped
1 rib celery, chopped
5cm piece of ginger, peeled                                                                                                                           5cm piece of turmeric root                                                                                                                             1 bay leaf
2 1/2 litres water
1/2 cup loosely packed coriander leaves                                                                                                 1/4 cup fresh parsley, roughly chopped
1 cup spinach and/or kale
1 tspn sea salt
juice of ½ a lemon
Tamari to taste
1 Tblespn of organic light miso paste
1 tspn spirulina

 

  1. Heat the oil and sauté the onions, garlic, chilli and mushrooms together until soft.
  2. Drain the water off the wakame and combine with carrots, celery, ginger, turmeric and water in a pot, bring to a boil, and then simmer 45 minutes.
  3. Remove from heat and strain.
  4. Combine broth with sautéed mushroom mixture, coriander, spinach, kale, lemon juice, sea salt, tamari, miso and spirulina.
  5. Allow the heat of your broth to wilt the coriander, parsley, spinach and kale.
  6. Ladle into bowls or mugs and enjoy the spicy aroma of this fabulous gut-healing broth.

 

Fish Bone Broth

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Fish bones

Prep Time: 15 minutes • Cook Time: 1 hour 15 minutes

Ingredients

  • 1-2 non-oily fish carcasses from cod, sole, haddock, hake, etc.
  • 1 Tbs. ghee or butter (use coconut oil for dairy free option)
  • Vegetables: 1 onion or leek, 1-2 carrots, 1-2 celery stalks diced finely
  • 1 cup dry white wine, optional
  • Herbs, optional – 3-4 sprigs thyme, 2 bay leaves, ½ -1 tsp. peppercorns
  • Cold, filtered water, to cover
For extra gelatin (optional)
  • 1-2 fish heads, gills removed
Instructions
  1. Simmer veggies in Ghee, butter or oil over medium heat for about 5-10 minutes. Place fish carcasses, fish heads (if using), herbs and peppercorns over veggies, cover and simmer 5-10 more minutes. This will stimulate the fish to release their flavours before adding the water.
  2. Add wine (if using) and water to cover the carcasses and bring to a simmer and skim scum that forms on the surface. The scum won’t hurt you! It’s just some impurities that get released. This happens in all types of bone broths.
  3. Simmer gently 45-60 minutes.
  4. Strain broth from carcasses and veggies.
  5. Store in the fridge for up to 5 days. Freeze, whatever you won’t use in that time, and use within 3 months

 

Notes:

Non-oily fish is necessary because the fish oils in fatty fish such as salmon become rancid in cooking.

The cartilage in fish bones breaks down to gelatin very quickly, so it’s best to cook broth on the stove top.

Make sure you use the carcasses from non-oily whitefish such as cod, sole, snapper, haddock and hake. Any non-oily fish works fine. Avoid oily fish like salmon, tuna, herring and swordfish (though their flesh works great in chowders and other fish-based soups).

Also, if possible, try to get some fish heads in addition to the carcasses. Generally speaking, you probably won’t get much gelatin from just fish carcasses.

Finally, as opposed to other types of bone broths, be sure to dice the veggies finely. This allows them to release their flavours more efficiently with the shorter cooking time.

Image courtesy of olovedog at FreeDigitalPhotos.net

Healthy Flourless Pancakes

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pancakes

Ingredients

  • 1 ½ large ripe bananas;
  • 2 organic eggs;
  • ½ tsp. vanilla extract;
  • ¼ tsp. ground cinnamon;
  • 1/8 tsp. baking powder;
  • Maple syrup; (optional)
  • Fresh fruits; (optional)
  • Chopped nuts (optional)
  • Plain yoghurt (optional)

Method

  1. Crack the eggs in a bowl and whisk them.
  2. In another bowl, lightly mash the bananas with a potato masher or a fork.
  3. Add the egg, the baking powder,  the vanilla, and the cinnamon to the mashed bananas and stir to combine.
  4. Pour about 2 tablespoons of the batter at a time onto a frypan placed over a medium-low heat and cook until the bottom appears set (1 to 2 minutes). Flip with a spatula and cook another minute.
  5. Serve immediately, topped with fresh fruit, maple syrup, nuts and yoghurt (if you like).

Image courtesy of Serge Bertasius Photography at FreeDigitalPhotos.net