Snacks

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
Advertisements

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.

 

 

 

 

Sweet Potato Brownies – Grain Free

Posted on

chocolate-bar-brownies-cropped

Ingredients;

  • 1 cup mashed sweet potato
  • ½ cup smooth nut butter of choice (I recommend almond or cashew butter)
  • 2 tablespoons maple syrup, honey or rice malt syrup
  • ¼ cup raw cacao or carob powder
  • 1 tablespoon of dessicated coconut (optional)
  • Handful of raw cacao nibs or carob pieces (optional)

Directions;

  1. Preheat the oven to 180ºC and grease a small square cake tin.
  2. Melt the nut butter with maple syrup, honey or rice malt syrup.
  3. In a large bowl add the mashed sweet potato, melted nut butter and sweetener, and cacao or carob powder and mix well.
  4. Fold in the dessicated coconut and cacao nibs or carob pieces.
  5. Pour mixture into greased pan and bake for 20 minutes or until cooked through.
  6. Allow to cool completely before slicing and refrigerating.
  7. These brownies are best when cooled completely.
  8. Store in the fridge or freezer

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

Zucchini, Carrot and Polenta Bake

Posted on

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!

Healthy Snacks

Posted on Updated on

salad-collage

Snack Suggestions

  • 1 small tin of tuna in brine, drained, mixed with some chopped cucumber, capsicum, coriander, basil, a squeeze of lemon and black pepper
  • ½ cup of live, natural yoghurt with home-stewed fruit, small drizzle of honey, 1 dessertspoon of LSA or chopped raw mixed nuts and seeds
  • Cottage cheese mixed with fresh, chopped herbs and curry powder or chopped organic dried apricots and almonds. Use vegetable sticks, pappadums, rice crackers (without MSG, no. 621), toasted wedges of pita bread or wholegrain crackers such as Ryevitas.
  • Home-made humous, guacamole (avocado dip) or baba ghanoush (eggplant dip) with vegie sticks
  • Celery sticks with cream cheese, fetta or nut butter
  • Small handful of raw, unsalted mixed nuts and seeds and a piece of fruit or a few dried fruits such as sulphur free apricots, dates or prunes. Organic wherever possible
  • Small piece of cheese (about the size of a finger) such as goat’s cheese or cheese from organic cow’s milk with a piece of fruit
  • Home-made smoothie with berries, banana, 1 cup of organic milk (or almond, rice or soy), organic yoghurt or silken tofu (for protein) and cinnamon
  • Home-made rice pudding; ½ cup basmati or brown rice cooked in milk (or try coconut milk!!), cinnamon, vanilla essence, cloves and raw honey to taste (avoid if pregnant) sprinkled with chopped nuts and seeds. Healthy cooked rice recipe here; https://equilibriumnaturalhealth.com/2016/05/13/healthier-low-carb-rice/
  • Home-made muffin using spelt flour, fresh fruit and nuts or spinach, fetta and sun-dried tomatoes
  • Boiled egg
  • Flaxseed crackers with fetta cheese; click here for a recipe; https://equilibriumnaturalhealth.com/2017/02/21/raw-flaxseed-crackers-paleo-low-allergy/
  • Protein ball, click here for a recipe; https://equilibriumnaturalhealth.com/2016/12/09/raw-protein-balls/

 muffins

A Few Tips

  • Prepare your snacks in advance and keep a supply at home and at work.
  • Eat quality protein, fat and fibre at every meal and snack to help keep blood sugar levels stabilised and stop you craving sugar and refined carbohydrates
  • Eating snacks is a vital way to keep your metabolism working at its peak, your concentration high and your mood stable.
  • Eating snacks and keeping meal portions smaller may be an effective way to manage weight for some people. Getting very hungry may mean we are less conscientious about our food choices and more likely to overeat. The body also immediately stores food eaten when hungry as fat deposits because it erroneously thinks we are heading into a time of less food availability.
  • Snacking may sustain energy levels throughout the day and reduce the consumption of “quick energisers” such as sugar and caffeine which give us a quick energy burst and releases adrenaline, but then leave us with an energy slump.