protein
Scrambled 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;
- Drain the tofu from the water.
- 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.
- Fry off leek or onion and garlic.
- Add tomato and chives, if using.
- Add tofu and spices together. Using a spatula, cut up the tofu in the pan to look like scrambled eggs.
- 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.
- Remove from heat and season with sea salt and pepper as desired.
Serves 2-3
Powder Free Protein Shakes
Ingredients;
- 1 banana, peeled
- mango (optional to have instead of banana)
- handful of berries (optional)
- 150g low-fat natural yoghurt or soya yoghurt
- 100ml of milk or dairy-free milk
- 1/2 cup of silken tofu
- 1 tbsp peanut butter, nut butter or loose nuts and seeds
- 1 tbsp chia seeds
- dessicated coconut (optional)
- raw cacao (optional)
- ½ tsp cinnamon (or to taste)
- ice cubes on hot days!
Method;
Using a powerful blender, either a stick blender that chops ice (and nuts in this case) or thermomix or other strong kitchen blender, blend until smooth (about 1 minute).
Sweet Potato Brownies – Grain Free
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;
- Preheat the oven to 180ºC and grease a small square cake tin.
- Melt the nut butter with maple syrup, honey or rice malt syrup.
- In a large bowl add the mashed sweet potato, melted nut butter and sweetener, and cacao or carob powder and mix well.
- Fold in the dessicated coconut and cacao nibs or carob pieces.
- Pour mixture into greased pan and bake for 20 minutes or until cooked through.
- Allow to cool completely before slicing and refrigerating.
- These brownies are best when cooled completely.
- Store in the fridge or freezer
Paleo Naan Bread-Linseeds and Coconut Flour
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;
- 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.
- Melt 1 tablespoon or so, of ghee or coconut oil in a frypan over medium high heat.
- Drop about two to three large tablespoons of batter into the hot pan.
- Wet your finger with water and tap down the batter to help spread it into a circle shape.
- Cook about 2 minutes per side or until golden
Notes;
This makes about 4 fairly large Naan Breads.
Easy Homemade Baked Beans – Lycopene rich
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;
- Heat oil in a frypan over medium heat.
- Add onions and cook, stirring, until onions are translucent.
- Add tomatoes and simmer for a few minutes to release their sweetness.
- Add beans, herbs and spices and continue to simmer for 10 more minutes.
- Taste and season with sea salt and freshly cracked pepper.
Millet Porridge
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
Directions;
- 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.
- Remove from the heat, drizzle with maple syrup or desired sweetener, and add toppings of choice.
Image courtesy of rakratchada torsap at FreeDigitalPhotos.net
Rice and Cottage Cheese Pie; Low Allergy, Low Histamine and Low Salicylate
Prep time: 40 minutes
Cooking time: 1 hour
Serves: 6
Ingredients;
- Ricebran oil, for greasing
- 100 g (½ cup) brown or Basmati long-grain rice
- 2 tablespoons finely chopped fresh chives
- 30 g (1 oz) butter, melted
- 90 g (⅓ cup) cottage cheese
- 2 eggs, lightly beaten
Filling;
- 60 g (2¼ oz) butter
- 5 spring onions (scallions) chopped
- 4 eggs
- 250 g (1 cup) cottage cheese
- 1 x cup of spinach (omit for salicylate sensitivity)
- Ground sea salt
Directions;
- Preheat the oven to 170°C
- Lightly grease a 23 cm (9 in) flan tin or pie plate with ricebran oil.
- Bring a large saucepan of water to the boil.
- Add the rice and cook for 12 minutes, or until very tender, stirring occasionally.
- Drain and cool. You will need 1½ cups of cold cooked rice for this recipe.
- Combine the cooled rice with the chives, butter, cottage cheese and eggs and press into the base and sides of prepared pan.
- Chill for 30 minutes.
For the filling;
- Melt the butter in a small saucepan over low heat.
- Add the spring onions and cook for 8-10 minutes, or until soft, but not brown.
- Remove from the heat.
- Cool.
- Combine the eggs, cottage cheese and a pinch of salt in a bowl.
- Add the spring onion mixture and mix well.
- Pour the filling into the prepared crust.
- Bake for 40-45 minutes, or until firm and golden brown.
- Serve the pie hot or cold.
HINT: The rice should be very well cooked and slightly mushy. This can be achieved by stirring it once or twice during cooking.
Banana Beetroot Brownies
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:
- Blend the beetroot in a food processor into a paste.
- 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.
- Combine all ingredients in a food processor, and blend until smooth.
- Stir in the cacao nibs, dark chocolate bits, or nuts if desired
- Pour into a well-greased pan about 20cm x 20cm
- Bake at 180C for about 40 minutes.
To make the icing:
- Mix the melted coconut oil and beetroot juice together.
- Roughly drizzle half of it onto the brownies.
- Sprinkle with rose petals.
- Drizzle over the rest of the icing.
Yummy Banana Nut-Butter Pudding
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
Cauliflower Cheesey Bread; GAPS & Paleo friendly
- 1 head cauliflower, riced
- 1/2 cup shredded Mozzarella or a hard Goat’s or Sheep’s milk cheese
- 1/2 cup shaved Parmesan cheese
- 1 large egg
- 1/2 tablespoon freshly minced garlic
- 1/2 tablespoon freshly chopped basil
- 1/2 tablespoon freshly chopped Italian flat-leaf parsley
- 1 teaspoon oregano
- 1 teaspoon salt
- 1/2 teaspoon ground black pepper
- 3/4 cup shredded Mozzarella Cheese (or grated Goat’s or Sheep’s milk cheese)
Directions:
- Preheat oven to 220C
- Chop the cauliflower florets into chunks and steam them in a steamer or on the stove until slightly soft for 15 minutes. Grate or process in a blender to resemble rice. Alternatively, grate cauliflower or process cauliflower and cook as cauliflower rice. See recipe here; https://equilibriumnaturalhealth.com/2017/04/04/cauliflower-rice-paleo-g-f-low-carb/
- One large head should produce approximately 3 cups of riced cauliflower.
To Make the Bread:
- Place baking paper over a baking tray or pizza stone
- Wring out as much water from the cauliflower rice as possible
- In a medium bowl, stir together the cauliflower, Parmesan, Mozzarella (or Goats or Sheep’s milk cheese) and egg. Add basil, parsley, oregano, crushed garlic and salt & pepper and mix together to combine.
- Transfer to the baking tray or pizza stone, and using your hands, pat out into a large rectangle
- Bake at 220C for 15 minutes, or until the cheese has melted and turned golden.
Remove from oven. - Slice and serve!
