protein

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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Powder Free Protein Shakes

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protein-shake

 

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

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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-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.

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.

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

Rice and Cottage Cheese Pie; Low Allergy, Low Histamine and Low Salicylate

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rice-pie

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;

  1. Preheat the oven to 170°C
  2. Lightly grease a 23 cm (9 in) flan tin or pie plate with ricebran oil.
  3. Bring a large saucepan of water to the boil.
  4. Add the rice and cook for 12 minutes, or until very tender, stirring occasionally.
  5. Drain and cool. You will need 1½ cups of cold cooked rice for this recipe.
  6. Combine the cooled rice with the chives, butter, cottage cheese and eggs and press into the base and sides of prepared pan.
  7. Chill for 30 minutes.

For the filling;

  1.  Melt the butter in a small saucepan over low heat.
  2. Add the spring onions and cook for 8-10 minutes, or until soft, but not brown.
  3. Remove from the heat.
  4. Cool.
  5. Combine the eggs, cottage cheese and a pinch of salt in a bowl.
  6. Add the spring onion mixture and mix well.
  7. Pour the filling into the prepared crust.
  8. Bake for 40-45 minutes, or until firm and golden brown.
  9. 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.