heart health

Beetroot and Black Bean Burgers – Vegan

Posted on Updated on

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>

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.

Oat and Chia seed Pancakes

Posted on Updated on

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

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.

Yummy Banana Nut-Butter Pudding

Posted on Updated on

Banana smoothie
Ingredients:
  • ½ cup almond butter, pepita butter or peanut butter (or any nut butter would be scrumptious!)
  • 2 tbsp. honey
  • 1 tsp. vanilla
  • 2½ medium, or 3 small bananas
  • ½ tsp. cinnamon

Instructions:

Put all ingredients in a blender and blend until it starts to look like a pudding!!

Add slices of your favourite fruits on top for added yumminess!!

Image courtesy of galzpaka at FreeDigitalPhotos.net

 

Porridge using soaked oats

Posted on Updated on

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

Beetroot Dip Paleo and GAPS friendly

Posted on Updated on

 

Beetroot

Beetroot Dip

  • 2 medium to large beetroots, scrubbed and cut into chunks
  •  1 small onion
  • cloves garlic, peeled and quartered
  • 1/4 lemon, juiced
  • 1/2 tsp Garam masala powder* (optional)
  • 1 tsp paprika
  • Salt & Pepper
  • 1 tsp apple cider vinegar
  • Olive oil
  • (1/2 hot chilli, halved long ways)
  • Foil

 

(* If you don’t have garam masala, you can replace it with 1/8 teaspoon ground cumin, 1/8 teaspoon ground coriander, 1/8 teaspoon ground cinnamon & 1/8 teaspoon paprika)

 

Instructions:

  1. Pre-heat oven to 180C
  2. Place a piece of foil (long enough to wrap your ingredients in, so probably a bit longer than a roasting dish) on the table ready for your beetroot.
  3. Cut the stems off and scrub the beets carefully to remove dirt and most of the skin. Cut beetroot into chunks and place on the piece of foil.
  4. Peel onion and garlic, cut into chunks and place on the beetroot. (If you want your dip to have a bit of heat to it, cut a hot chilli in half long ways and add in.)
  5. Season with salt & pepper, drizzle with olive oil and squeeze on a bit of lemon juice.
  6. Wrap the foil carefully into a long parcel, place parcel in a roasting dish and roast until done (roughly 90 mins, check with a fork).
  7. When the beetroot is roasted soft, blend the ingredients until smooth. (I used a wand mixer, but blender would work just as well.)
  8. Add in olive oil, vinegar, lemon juice, garam masala, paprika and blend together.
  9. Season with salt & pepper and adjust spices until right.
  10. Refrigerate overnight and serve cold!

Image courtesy of Simon Howden at FreeDigitalPhotos.net

Vegetarian and Vegan “Bone Broth”

Posted on

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

Posted on

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 Cauliflower Pizza Base, GAPS friendly

Posted on Updated on

 

Cauliflower and almond meal pizza

 

Healthy Pizza with a Cauliflower Base
makes 1 pizza

I was having a few friends over a few weeks ago and decided to make pizza for dinner. I’ve made cauliflower pizza before, but tried a new recipe with almond meal, and it was absolutely delicious (even if I say so myself!).

I had a spelt base pizza as well, and we all agreed the cauliflower base won hands down, even the kids agreed!!

Pizza base
florets from 1 good sized cauliflower (about 750gms or so)
100gms (about 1 x cup) of ground almonds (almond meal or flour)
1 tbsp dried oregano
75gms of cheese; I used a combination of tasty and parmesan 

3 organic eggs, beaten  (for a vegan option see tip at the end)                                                                           Salt and pepper to taste

Topping
Anything you like to put on your pizza!! 

I did pizza supreme for the kids. roasted pumpkin and fetta for the vego’s and left over roast lamb with roasted beetroot, spinach and mint leaves for the carnivores!

  1. Preheat the oven to 200°C and line a baking tray (or pizza stone) with baking paper.
  2. Coarsely chop the cauliflower, place in food processor and blend until it is a fine rice-like texture.
  3. Place this in a mixing bowl. Add the ground almonds, oregano and seasoning and mix with your hands.
  4. Make a well in the centre and add the eggs. Use your hands to pull the dry ingredients towards the middle until everything is combined and you can shape it into a ball. It should be more loose and sticky than a traditional pizza dough.(this can be done in a processor or thermomix)
  5. Transfer to the baking paper and form into a pizza base by flattening the dough with your hands. Make the edges slightly higher.
  6. Pre-bake for 25 minutes or until golden. Meanwhile, prepare the pizza topping.
  7. Remove the crust from the oven. Cover it with the topping of your choice and put it back in the oven for 5-10 more minutes.
  8. Serve.

Tip: For a vegan alternative, replace the eggs with this chia mixture: Measure 30 g or 1/4 cup of chia seeds into a bowl and add 175 ml  or 3/4 cup of water. Stir well and place in the fridge for 15 minutes before use.