Cholesterol

Scrambled Tofu

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Scrambled egg tofu

Ingredients;
  • 500gms. organic tofu, firm
  • 1 x sliced leek or diced onion
  • 1 x clove of crushed garlic
  • 1 x diced tomato (optional)
  • chopped chives (optional)
  • 1/4 tsp. Himalayan salt
  • 1/2  tsp. turmeric powder
  • 1/4  tsp. each of; cumin powder and coriander powder (optional)
  • 3 Tbsp stock, water or bone broth (water or vegetable stock if vegetarian or vegan)
  • butter (or alternative if vegan)
Instructions;
  1. Drain the tofu from the water.
  2. Heat a medium frypan (if frypan isn’t non-stick, you’ll need to have it well-greased) over medium-high heat. You can a little knob of butter (or alternative) too regardless for an even creamier taste.
  3. Fry off leek or onion and garlic.
  4. Add tomato and chives, if using.
  5. Add tofu and spices together. Using a spatula, cut up the tofu in the pan to look like scrambled eggs.
  6. Once incorporated, add the vegetable broth (1 tablespoon at a time) bringing the broth to a boil and allowing to fully absorb into the tofu each time.
  7. Remove from heat and season with sea salt and pepper as desired.

Serves 2-3

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Paleo Naan Bread-Linseeds and Coconut Flour

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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.

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.

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

Oat and Chia seed Pancakes

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pancakes-with-berries
Makes: 6 pancakes
Ingredients;
  • 2 eggs
  • 2 small-medium (120g each) over-ripe bananas
  • 1 teaspoon cinnamon
  • 1 teaspoon pure vanilla essence
  • 1 tablespoon chia seeds
  • 2 tablespoons whole rolled oats
  • 2 teaspoons coconut oil, butter or ghee
  • To serve – berries with a drizzle of maple syrup, raspberry chia jam, berry compote or chopped Medjool dates, walnuts and maple syrup
Directions;
  1. Whisk the eggs in a medium sized bowl
  2. Add bananas and mash into the eggs
  3. Add cinnamon, vanilla, chia seeds and oats and stir to combine well
  4. Set aside for 5 minutes while you prepare the toppings etc
  5. Heat a medium frypan over medium heat
  6. Add the oil, butter or ghee and melt
  7. Cover the bottom of the pan with melted oil/butter
  8. Using a ¼ cup measure, scoop mix into the pan, allowing a little space between pancakes so you can turn them easily (I only cooked 3 at a time)
  9. Cook for 2-3 minutes, then flip over and cook a further 2 minutes on the other side or until cooked through
  10. Transfer to a tray lined with kitchen towel and repeat with remaining mix
  11. To serve, top with yoghurt and jam, berry compote or chopped dates, walnuts and maple syrup

 

Image courtesy of Serge Bertasius Photography at FreeDigitalPhotos.net

Banana Beetroot Brownies

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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.

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.

 

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Image courtesy of Mister GC at FreeDigitalPhotos.net

Image courtesy of KEKO64 at FreeDigitalPhotos.net