A Cup of Coo presents Coo's Kitchen Cookbook Clean recipes that are easy to make yet full of flavour.
About the recipes
The recipes in this book have been taken from my collection, other cookbooks, websites or Instagram. Often I have tweaked a recipe but I can take no credit that they are all mine. I am a self taught chef and cooking is a passion of mine that I love to share with others
What is wonderful about recipes is that you share them, you copy them, you tweak them, you have fun with them. Do not be intimidated in the kitchen, do not be afraid to add your flair to your cooking. These recipes are free of refined sugars and processed ingredients.
If a recipe has an entire page of ingredients, I will not make it. The key to eating well is keeping it simple and being prepared Take one day a week to sit and plan your main meals for the week and then shop for the ingredients accordingly This way after a day of rushing, you will be prepared with your meals.
Often meals can be prepared in the morning and cooked later on
Keeping it real
The photos in this book are not doctored and styled They are real photos because it is important to me that what you make looks like my recipe
Food as we age
Going through menopause taught me that the older I become the more I understand that I cannot eat the way that I used to. It is no longer about a number on a scale but it is all about moving, feeding and nourishing my body so it can function well and be best it can be
As I have aged and gone through Menopause, I have really understood the value of eating better for my body. My cooking style has evolved to leaner and cleaner recipes.
As we age, what we put IN and ON our bodies is extremely important Keeping our bodies free of inflammation at this stage of our life is so much better for our joints and our bodies I share with you recipes that I love and my family loves too.Life is not fun when we restrict ourselves so much when it comes to food. As long as you find the right balance and listen to your body, then I believe that you can absolutely have your cake and eat it too!
You won't have to make yourself a separate meal for your family with this collection of fabulous recipes the entire family can enjoy
A huge thank you to my husband Stephen and my kids Spencer, Ariella and Elijah for allowing me to constantly try new recipes on them There have been mainly winning dishes but some occasional ones that do not pass muster!
I am constantly inspired and supported by them and it gives me joy when I see them happily cooking in the kitchen.
Thank you
Thank you to my late mother and grandmother who inspired and fostered my love of cooking and Tbakinghank you to Ariella and Molly for taking photos and for teaching me how to take a photo and to my sisters for their constant support and love.
Thank you to all the people in Coo's Kitchen, my FB group that has allowed me to share my love of cooking on a regular basis. Thank you to Samantha for sharing many of these recipes with me.
Thank you to Wendy Smith Sweet who started my menopause journey of healthier eating and to Sami for your editing skills
A big thank you to Dahna for spending countless hours with me making sure this was the best book it could be. There is nothing lovelier than inviting friends and family to sit around your table eating, drinking and laughing I am grateful for all the dinner parties , brunches and holidays that I have thrown
Mother of triplets, wife, fur mama, children's book author, sister, friend and daughter I have always loved baking and cooking, I find it Itherapeutic.developeda passion for cooking from watching my mother and grandmother. My first badge as a Brow i b ki b d d I ber baking choc
MEET COO
THE BASICS
I use organic wherever possible, even though when it comes to fruit and vegetables there is no nutritional difference.
As a way to reduce inflammation, I would rather not eat food sprayed with chemicals and then put it in my body
Flour comes in many forms My pantry has all purpose white flour but I often use spelt flour, gluten free flour, almond flour, coconut flour and oat flour Flour
I use Himalayan Pink Salt and sea salt which are healthier alternatives to table salt. I rarely use refined white sugar and opt for maple syrup, honey, date syrup and monk fruit sweetener as they don't spike blood sugar so quickly
Essential ingredients
If you are cutting back on eggs or you are vegan use flax eggs To make flax egg, use 1 tbsp of flax seed meal and 3 tbsp water let sit for 10 minutes
Egg
Sugar & salt
I love nuts, the best way to keep nuts and nut flours are in an airtight container in the fridge This prevents them from going rancid. I buy raw and dry roast them myself in the oven or toaster oven and it gives tons of flavour.
Butter/oils
Nuts
I use a lot of Medjool dates in my baking as they are naturally sweet Best to keep them in an airtight container in the fridge. They develop a lovely chewy caramel like texture.
Dairy
Oat milk or any nut milk is a great alternative to dairy if you have an intolerance, cutting back or want a change
Dates
I use a lot of extra virgin olive oil (EVOO,) and organic butter I use Coconut oil sparingly as it is high in saturated fat
EVOO Extra Virgin Olive Oil GF Gluten Free Tsp Teaspoon Tbsp Tablespoon V Vegan Serving Size Glossary
Temperatures vary from oven to oven Convection or fan forced ovens cook faster than conventional ovens. 150c = 300f 170c = 325f 180c = 350f 190c = 375f 200 c = 400f 220c = 425f 230c = 450f Oven temperatures
M o r n i n g m e a l . . . . . . . . . 1 6 B r e a d . . . . . . . . . . . . . . . . . . . . . . 3 4 S o u p . . . . . . . . . . . . . . . . . . . . . . . 5 3 C h i c k e n . . . . . . . . . . . . . . . . . . 7 2 P l a n t B a s e d . . . . . . . . . . . . 9 1 F i s h . . . . . . . . . . . . . . . . . . . . . . . . 1 1 0 S n a c k s . . . . . . . . . . . . . . . . . . . 1 2 9 S o m e t h i n g s w e e t . . 1 4 8 Table of Contents
Chia seeds are super versatile with loads of health benefits. Often known as a superfood, they are full of fibre, great for the digestion and they do not raise blood sugar.
Almond butter is a wonderfully diverse ingredient . It's full of magnesium and calcium and Vitamin E.
Morning Meals T h e b r e a k f a s t s I h a v e c h o s e n a r e s i m p l e a n d e a s y t o m a k e T h e y a r e m o r e e x c i t i n g t h a n t h e r e g u l a r c e r e a l a n d t o a s t f o r b r e a k f a s t a n d w i l l k e e p y o u s a t i s f i e d l o n g e r . "I'll eat some breakfast, then change the ~Hairsprayworld."
Pumpkin seeds are a great source of antioxidants and rich in nutrients.
These pancakes are dairy and gluten free Pumpkin is rich in Vitamin A which has been shown to strengthen your immune system
GF V
Perfect weekend breakfast
Pumpkin Pancakes
What you will need 1 cup oat flour ¼ cup vanilla soy or almond milk ½ cup 100% pumpkin puree ¼ cup applesauce 1 tsp cinnamon ½ tbsp baking powder 1 tbsp apple cider vinegar 1 ½ tbsps honey/maple syrup 2
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2
Heat a non stick pan over medium heat
In a large bowl, mix all dry ingredients Add the wet ingredients and mix until combined Let batter sit for 3-4 minutes to thicken
Once pan is hot, reduce heat to medium low. Oil pan lightly and gently pour batter into the size you want. Flip and cook the other side after a few Rminutes,epeat until mixture is finished. Serve immediately with desired toppings such as maple syrup, greek yoghurt and granola
A great way to get your nutrients in for breakfast Make a batch, freeze them and grab straight from the freezer Ground almonds in the blender until fine if you do not have almond flour.
GF V
Breakfast Cookies
What you will need 2tbsp ground flaxseed & 5 tbsp warm water 1 cup oat flour(made from 1 1/4 cup oats) 1 cup additional oats 1/2 cup almond flour zest of one lemon 1/2 tsp baking powder 1/2 tsp baking soda 1/2 tsp cinnamon 1/2 cup almond butter or nut butter 1/4 cup mild olive oil 1/2 cup maple syrup 3/4 cup fresh or frozen raspberries 1/3 cup walnuts or pecans chopped 12
12 H o w t o m a k e i t Preheat oven to 180c/350f. In a bowl combine flaxseed and water and let sit for 5 minutes In another bowl, stir oat four, oats, almond flour, lemon zest, baking soda, baking powder and Ccinnamon.ombinenut butter, maple syrup and oil and stir well. Add the wet ingredients to the dry. Stir in the flaxseed mixture and fold in berries and Snutscoop spoonfuls of batter onto a baking sheet Makes 12 depending on size of cookies Bake 20-25 minutes until brown on the edges..
Smoothies are a great way to get your nutrient intake if you are in a rush Throw in a huge handful of spinach as you can't taste it ! The dates give it a beautiful sweetness V
GF
Avocado Smoothie
What you will need 1/2 an avocado 1 banana 1 cup fresh spinach 1 cup almond milk 2 pitted chopped dates (for added protein, use a tbsp of plant based vanilla protein) 1-2 H o w t o m a k e i t Blend everything in a blender until smooth. Serve immediately.
Granola
Granola is usually high in refined sugars and fats. Once you make this, you will never buy again
GF V
This granola is an absolute staple in my house! Double the recipe and keep it in an airtight container Sprinkle it on porridge and yoghurt My husband loves to put it on his almond butter on toast
What you will need 1 cup rolled gluten free oats 1/3 cup buckwheat groats 1/3 100%organic coconut flakes 1/3 cup pumpkin seeds 1/3 cup sunflower seeds 1/3 cup pecans 1 -2 tsp cinnamon 2 tbsp coconut oil 1/4 cup maple syrup 2 cups
H o w t o m a k e
2 cups
i t Preheat oven to 180c/350f. Mix all ingredients together in a bowl. Spread on a cookie sheet and bake in a preheated oven for about 15 mins or until golden brown Let cool before you store in an airtight container.
This is a delicious GRAIN FREE granola that contains no oats Full of nutritious ingredients, it is big on flavour and delicious on anything or as a snack! GF V
Pumpkin Seed Granola
What you will need 1/2 cup pumpkin seeds 1 cup shredded, organic unsweetened coconut 3 tbsp chia seeds 1/4 cup sunflower seeds 1 cinnamon 1/4 cup maple syrup 4
4
H o w t o m a k e i t
Preheat oven to 150c/300f
Add maple syrup and stir until everything is coated .Transfer to a baking sheet lined with parchment paper.
Combine pumpkin seeds, coconut, chia seeds, sunflower seeds and cinnamon in a large bowl and stir well to combine.
Bake for 25 minutes or until granola looks golden
Let cool completely then break into pieces and store in an airtight container in the pantry or in the fridge.
Breakfast Pizza
Who says you cannot eat pizza for breakfast? Super delicious and nutritious! GF V
What you will need 1/2 cup GF oats 1 tbsp organic peanut butter or tahini 1 tbsp maple syrup 1 tbsp water 1 chia eggs (1 tbsp chia in 2 tbsp water for 12 mins) 1 tbsp of any flour 1
1
Sprinkle flour on board and shape dough to make it like a pizza
To make pizza savoury, leave out the maple syrup and replace with some water and salt, pepper and oregano
H o w t o m a k e i t
Put batter in a bowl, add the flour and knead for a minute until mixture has a doughy consistency
Warm a non stick pan and cook dough for two minutes a side. Add toppings of choice such as nut butter, yoghurt, coconut, seeds.
Mix all ingredients except for the flour in a small bowl then use a hand blender and blend together.
Flaxseeds are a wonderful source of fibre and antioxidants. Flaxseed meal makes a great vegan egg. Spelt flour is also a great source of fibre and helps to reduce blood sugar. Spelt is an ancient grain and makes a great alternative to wheat flours.
Ancient Grains are full of fibre, minerals and healthy fats. They have been around and planted for thousands of years.
Bread N o t h i n g l i k e t h e s m e l l o f f r e s h l y m a d e b r e a d w a f t i n g t h r o u g h t h e h o u s e ! T h e v a r i e t y o f b r e a d s y o u c a n b u y n o w a r e h u g e n o t j u s t w h i t e b r e a d b u t l o a v e s f u l l o f s e e d s a n d e x o t i c f l o u r s w h i c h w i l l l e a v e y o u s a t i s f i e d a n d n o t b l o a t e d . T o k n o w i f y o u r b r e a d i s r e a d y , t a p t h e b o t t o m o f t h e l o a f a n d i f i t s o u n d s h o l l o w , i t i s r e a d y K e e p h o m e m a d e b r e a d i n t h e f r i d g e t o l a s t l o n g e r "One day you are the best thing since sliced bread, the next day you're ~bizwaremagictoast."
Super easy to make, only two ingredients! Best made just before serving GF
Naan Bread
What you will need 1 3/4 cups self raising flour or use gluten-free, if needed 1 cup Greek Yogurt vegan Greek yogurt, non fat, full fat or reduced fat 1/2 tsp salt (optional) 1 tbsp butter of choice to brush naan breads(optional) To make garlic naan, add 1/2 tsp garlic powder to the dough and brush the top of the naan with melted butter and crushed garlic just before serving. 4
Rminutesepeat
Combine all ingredients in a bowl and mix well until combined and forms into a large ball of dough
Heat a non stick saucepan on medium heat When hot, place flattened dough and cook for 3 minutes, before flipping and cooking a further 2
H o w t o m a k e i t
until all the naan bread is cooked. Serve immediately.
Lightly flour a kitchen surface or wooden board before transferring it to the floured surface.
Flatten into a circular shape and divide into 8 even portions. Flatten each portion into a rectangular shape.
4
Spelt Bread
V
This recipe came from a friend Spelt bread is super easy to make I make my loaf without cinnamon and raisins A great healthy filling bread, full of fibre and nutrients Delicious with some almond butter
What you will need 400g wholemeal spelt flour 100g oats 2 tsp cinnamon 1 tsp salt 1 tsp monk fruit sweetener 1 1/2 tsp yeast 1/4 cup sunflower seeds 1/4 cup pumpkin seeds handful raisins, optional 2 1/2 cup warm water 1 loaf
Bake in a preheated 180c/350f oven for about 25 30 mins
1 loaf
The way to know if bread is done is to tap the tin or the bottom of the loaf and if it sounds hollow, it is done.
H o w t o m a k e i t
Mix everything in a bowl until well mixed. Place in a greased loaf tin and cover and let it sit for an hour until it rises.
Store bread in the fridge.
Quinoa bread is a wonderful alternative to traditional bread Gluten free and nutty in flavour Quinoa is a great form of plant protein GF V
Quinoa Bread
What you will need 2 cups quinoa uncooked 1 cup oat flour 1 tsp baking soda 1 tsp baking powder (aluminum free) 1/4 tsp Himalayan pink salt 3 tbsp coconut oil or butter room temp. 2 cups any milk such as unsweetened almond 1 tbsp maple syrup or raw honey 1 tbsp any vinegar such as apple cider 1 loaf
In a medium bowl, whisk milk, maple syrup and vinegar. Pour into a bowl with dry ingredients and mix well with spatula. Transfer to a prepared loaf tin, level and sprinkle with sesame seeds if desired.
Transfer to a large mixing bowl along with oat flour, baking soda, baking powder and salt; stir well. Add butter or coconut oil and stir until it is incorporated with dry ingredients in small pieces.
H o w t o m a k e i t
1 loaf
In a high-speed blender or food processor, grind quinoa well for a few minutes until flour forms.
Loosen the sides with a knife, flip the tin and give a few gentle pats on a bottom. Bread should slide out and cool off completely before slicing. Store in the fridge.
Bake for 60 minutes loosely covered with parchment paper for the first 30 minutes to prevent top from Removeburning. from the oven and let cool for about an hour.
Preheat oven to 200c/400f and grease 8″ x 5″ loaf tin.
Socca is a thin flatbread, gluten free and made with chickpea flour You can use it to dip into hummus, or a thin pizza crust or just top it with anything of your choosing GF V
Socca
What you will need 1 cup chickpea flour 1 tsp salt and pepper 1 1/2 cups water 3-4 tbsp EVOO 6-8
Remove skillet from the oven and coat with 1 tbsp of EVOO Pour batter into skillet and bake for 15 mins until firm through out and lightly browning on the edges Alternatively..
H o w t o m a k e i t
In a large bowl whisk flour, salt and pepper in a large bowl. Whisk in 1 cup water and 2 tbsp EVOO. Let batter sit for 10-15 mins. If it is very thick, stir in more water as needed to create a thick but pourable batter similar to pancake batter.
Put some of the batter in a frying pan and baked it until firm and made a few flatbreads from the batter.Then finished them in the oven to brown. Cut into wedges and serve
6-8
Preheat oven to 230c/450f, place a cast iron skillet in the oven
Rye and Spelt Bread
Here is another bread that is easy to make and will add some variety to your sandwich This bread you need to let it sit for 2 hours but the actually making of the bread is super easy
V
What you will need 9.3 oz spelt flour (265 g) 9.3 oz rye flour (265 g) 0.2 oz dry baker’s yeast (5.5 g) 1 tbsp sea salt 12.7 fl oz water (425 ml) Pumpkin seeds 1 loaf
Place dough into the loaf pan and slash the bread about 5 times with a knife
Preheat the oven to 220c/425f. Line a loaf pan with parchment paper or grease it with oil
H o w t o m a k e i t
Depending of the flour you use, you may need to add more or less water, so add the water gently.
Store in an airtight container in the fridge.
1 loaf
Combine flours, yeast, sea salt and warm water in a bowl and stir with a spoon or with your hands until you get a sticky rough dough
Add the pumpkin seeds and press with a spoon. Bake for 25 minutes at 220c/425f and 35 minutes at 180c/350f.
Place the dough in a bowl, cover with a dishcloth and let rise for 2 hours at room temperature.
Seed Bread
Start your day off right with this seed bread! Loaded with protein and fibre it will get you going! Make sure to pat the bread down in the tin! GF V
What you will need 1 cup raw sunflower seeds 1/2 cup raw pumpkin seeds 1/2 cup hemp seeds 1/4 cup flax seed 1 tbsp maple syrup or 20 drops stevia 1/4 cup chia seeds 1/4 cup psyllium husk powder 1/4 cup tahini 1 1/4 cup water 1 loaf
Add tahini and water and stir, will be thick and pasty Pour into the tin, flatten with your hand or the back of a spoon
Bake 50 mins.
Line a loaf tin with parchment paper and make sure there is a piece hanging over the side. It will be much easier to take out when it is cooled. Add everything in a bowl EXCEPT for the tahini and water Stir until well combined
H o w t o m a k e i t
Store in the fridge.
1 loaf
Preheat oven to 190c/375f
Vegetable stock is perfect for soups. buy sodium stock and extra the pantry.
keep
in
Split peas keep in an airtight container in the pantry for ages and make a wonderful nutritious addition to your soup.
Dried herbs can bring your soup to life not buy them in large quantities unless you intend to use a lot of them they will their intense flavour
or
Soup I l o v e s o u p ! C a n i t e a t i t e v e r y d a y i n t h e w i n t e r f o r l u n c h a n d d i n n e r H e a r t y a n d f i l l i n g , s o u p s a r e a w o n d e r f u l m e a l . S e e i n g a s o u r b i g g e s t m e a l s h o u l d b e b r e a k f a s t a n d o u r s m a l l e s t s h o u l d b e d i n n e r a s w e a g e , s o u p m a k e s f o r a w o n d e r f u l e v e n i n g m e a l . A d d s o m e b r o w n r i c e a n d i t i s s u r p r i s i n g l y s a t i s f y i n g "Happiness is hot soup on a cold ~unknownday."
. Do
I
lose
organic, low
delicious soup with the most unlikely combination GF V
Pea and Lettuce Soup be fooled it is a really
I call this the odd couple soup! Don't
by the ingredients,
What you will need tbsp olive oil 1 onion small onion chopped 1 clove garlic minced 500 g frozen peas or fresh peas 1 litre vegetable stock 1/2 iceberg lettuce 6
Add the peas and chopped lettuce along with the stock Cover and simmer for approximately 20 minutes
Blend the soup with a hand blender until creamy.
Heat the oil in a large pan and saute the onion for 3 minutes Add the garlic for a further 2 minutes
6
For a more rustic style simply mash down with a potato masher. Season with salt and pepper.
H o w t o m a k e i t
Creamy Thai Soup
A little fiddly but so worth it I usually double this recipe Serve with steamed broccoli and brown rice and you have a wonderful satisfying meal on a cold night GF V
What you will need 1 tbsp coconut oil/or canola 2 cups diced onion 2 cloves minced garlic 1 tbsp minced ginger 2 tbsp red curry paste 4 cups veggie broth 1/4 cup almond butter 3 cups diced peeled carrots 3 cups diced peeled sweet potato Salt and pepper to taste 1/4 tsp cayenne pepper 4
H o w t o m a k e i t
Add to the pot with the remaining broth, carrots, sweet potato and seasonings. Stir until combined.
Bring soup to low boil over medium- high heat and then reduce to medium low and cover and simmer for about 15 29 mins until veggies are tender Puree the soup until smooth
In a large pot, melt the oil over medium heat. Add onion, garlic and ginger and saute 5 mins until onion is translucent Stir in the curry paste
When serving the soup, you can top with chopped cilantro, almonds and squeeze of lemon juice if desired.
In a small bowl whisk the almond butter into some of the broth until smooth
4
Vegetable curry soup
Vegetable Curry Soup makes for a great dinner For protein add some chicken or tofu directly in the soup Super easy and quick to make Make a big pot and have leftovers for lunch the next day Seems like a lot of ingredients but they are mainly all veggies!
GF V
What you will need 2 tbsp olive oil 1onion, diced 1 large carrot, peeled and diced 2 ribs celery, diced 1 jalapeño seeded and minced 1 tsp fresh ginger, grated 2 large garlic cloves 2 tbsp yellow Indian curry powder 1 tbsp garam masala 4 cups vegetable stock 1/2 tsp salt 2 12 oz cans coconut milk 2 tbsp cilantro, roughly chopped (extra for garnish) 8 oz mushrooms, sliced 1 small eggplant, cut into 1" pieces 1 small head of broccoli, cut into small florets 1 red bell pepper, diced 1 small zucchini, diced 6
H o w t o m a k e i t
Add to the pot the vegetable stock and coconut milk and salt and stir until coconut milk is fully incorporated Add remaining vegetables and herbs Allow to simmer for 25 minutes. Adjust seasoning as needed. Serve warm with cilantro or green onions and flat bread.
Add onions, celery, carrots and jalapeños and cook until vegetables are tender. Add garlic and ginger and cook for 2 more minutes. Add curry and garam masala and stir until fragrant
6
In a large heavy bottomed pot over medium heat add olive oil and heat for 1 minute.
Cauliflower cheese soup
A favourite in my house and has been for years Cauliflower cheese soup is delicious and such a simple way to use veggies and make everyone happy GF
What you will need 1 cauliflower, chopped 2 carrots chopped 2 stalks celery chopped 1 large onion, chopped 2-4 cups shredded cheese Salt and pepper Water or stock Dried basil 6
H o w t o m a k e i t
In a large pot, place all the veggies and add salt and pepper and 2 tsp dried basil. Cover the veggies with veggie stock and bring to a boil.
Reduce to a simmer and let it simmer until veggies are soft and cooked through
Use a hand blender and blend the soup until well combined Add the cheese and blend until all smooth and creamy.
6
Roast potato soup son calls this an ugly soup! it is super easy to make and delicious! the veggies gives the soup so much more flavour! is lots of fibre in the skin of the potatoes too!
Roasting
There
GF V
My
However
What you will need 6 white potatoes washed, skin on 1 onion 3 clove garlic, skin on 6 cups veggie or water, up to 10 cups salt and pepper 3 tbsp EVOO 1-2 tsp rosemary 6
H o w t o m a k e i t
Preheat oven to 230c/450f.
Blend soup with a hand blender. It will be quite thick so keep adding more water or stock until you get the consistency you like This is a thick soup and leftovers will require more liquid when re heating
Chop the onion and potatoes. Leave the garlic cloves whole Spread veggies on a baking tray and drizzle with EVOO, salt and pepper and rosemary
Bake in oven until roasted and soft and onions are caramalised. Place the potatoes in a large pot, Take the garlic out of the skin and add to the pan, then add the stock . Bring to a boil and let simmer for ten mins.
6
A perfect meal for a meatless Monday or on a cold winter's day Serve with a slice of spelt bread and you have a quick, delicious and nutritious meal Remember if you are using dried beans soak them overnight GF V
Yemenite bean soup
What you will need 2 cups dried white beans, such as cannelini 2 tbsp EVOO 2 onions finely chopped 3 cloves garlic minced 2 tsp Hawaij spice mix 2 tbsp tomato paste 8 cups vegetable stock sea salt Chopped coriander to serve tbsp ground coriander 2 tbsp ground cumin 1 1/2 tbsp ground black pepper 1 tbsp ground cardamom 1 tsp ground turmeric 1/2 tsp ground cloves Hawaij Spice Mix Mix all together, store in airtight container in pantry for six months. 6
Iasidenalarge
saucepan over low- medium heat, heat the oil and fry the onion and garlic for 20 mins or until lightly browned and soft. Add the Hawaij spice and cook for 1 minuted or until fragrant. Add the tomato paste and cook for a minute then add the beans and stock.
Simmer for 1 hour and stir occasionally When the beans are soft, mash slightly to thicken Season with salt to taste serve with sprinkled coriander
6
H o w t o m a k e i t
Place beans in a bowl and cover with plenty of water. Leave to soak overnight. Next day, drain the beans, rinse under cold water and drain again.
In a saucepan over hight heat place the beans and cover with water Bring to a boil, reduce the heat to medium and simmer for an hour or until just tender Drain and set
Chicken
Cutting back on red meat for the family means that I make chicken twice a week.
Protein is essential for building and repairing tissues and maintaining muscle mass.
Chicken is rich in B vitamins like niacin and vitamins B6 and B12 which keep your nerve cells healthy.
Use organic chicken whenever possible. This means they were given no pesticides or antibiotics and were free to roam around outdoors instead of being in cages.
Chicken is a great form of meat protein, extremely versatile and quick to cook.
Did you know there is 31 grams /3.5 oz of protein in a 100g serving of chicken?
Moussaka
Moussaka is a traditional Greek dish and can be quite high in fat Here is a low calorie version with no dairy GF
What you will need 1 large eggplant 1 1/2pound/680g minced meat/chicken /turkey 2 onions sliced 1 6 oz can tomato paste 1 cup water 1 cup dry white wine 3 tbsp parsley 1/2 tsp cinnamon 1/2 tsp nutmeg salt and pepper 1 cup toasted breadcrumbs/GF breadcrumbs 6
Pdryrepare the Garlic Butter Sauce by mixing all the ingredients together. Set aside.
Arrange a layer of eggplant slices cover with meat sauce Continue to fill pan with alternating layers ending with sauce. Sprinkle the top with the remaining half cup of bread crumbs and a little more nutmeg. Bake in a pre heated 350f/180c oven for one hour.
Peel and thinly slice the eggplant Soak eggplant in heavily salted water for one hour Drain and pat
Brown meat in large non stick skillet, breaking the meat into bits. Skim off fat if any. Add onions, tomato paste, water, wine, parsley, cinnamon , nutmeg and pepper. Cover and simmer for an hour. Stir in half cup of breadcrumbs over the bottom of a 8x12 baking dish with some of the meat mixture
Pre heat oven to 180c/350f.
6
H o w t o m a k e i t
Harvest Chicken
Any recipe that is cooked in one pot and is a meal in itself is a winner for me This chicken recipe is the full meal deal and is loaded with veggies
GF
What you will need 2 tbsp EVOO divided, plus more for baking dish 12 chicken thighs. Kosher salt Freshly ground black pepper 1/2 onion, chopped 2 medium sweet potatoes, peeled and cut into small cubes 1lb brussels sprouts, trimmed and quartered 2 cloves garlic, minced 2 tsp. fresh thyme leaves 1 tsp. paprika 1/2 tsp. ground cumin 1/2 cup. low-sodium chicken broth, divided 2 cups. cooked wild rice or brown rice 1/2 c. dried cranberries(optional) 1/2 cup sliced almonds 8
Preheat oven to 180c/350f and grease a 9"-x-13" baking dish with oil
H o w t o m a k e i t
Heat another tablespoon oil over medium heat. Add onion, sweet potatoes, Brussels sprouts, garlic, thyme, paprika, and cumin Add salt and pepper and cook until softened, Add 1/4 cup broth, bring to a simmer, and cook covered, 5 minutes
Place cooked rice in a large baking dish and season with salt and pepper.
Place chicken on top, then the cranberries, cooked vegetables, and remaining 1/4 cup broth. Top with almonds and bake until dish is hot and almonds are toasted about 30-40 minutes until chicken is cooked
8
In a large, deep skillet over medium-high heat, heat 1 tablespoon oil. Season chicken with salt and pepper. Add chicken to skillet and cook until golden on each side. Remove from the pan.
Balsamic Chicken
I cooked the chicken as instructed and made the sauce but then put the chicken back into the sauce and let it simmer for about 25 minutes
What you will need 2 8-ounce boneless, skinless chicken breasts or thighs and legs with bone ½ teaspoon salt, divided ½ teaspoon ground pepper, divided ¼ cup white whole wheat flour 3 tablespoons extra virgin olive oil, divided ½ cup halved cherry tomatoes 2 tablespoons sliced shallot ¼ cup balsamic vinegar 1 cup low-sodium chicken broth 1 tablespoon minced garlic 1 tablespoon fennel seeds, toasted and lightly crushed 1 tablespoon butter/margarine 4
Heat 2 tablespoons oil in a large skillet over medium-high heat. Add 2 pieces of chicken and cook, turning once, until evenly browned and cooked through, 2 to 3 minutes per side. Transfer to a large serving plate and tent with foil to keep warm. Repeat with the remaining chicken.
Add the remaining 1 tablespoon oil, tomatoes and shallot to the pan. Cook, stirring occasionally, until softened. Add vinegar; bring to a boil. Cook, scraping up any browned bits from the bottom of the pan, until the vinegar is reduced by about half, about 45 seconds Add broth, garlic, fennel seeds and the remaining 1/4 teaspoon salt and pepper Cook, stirring, until the sauce is reduced by about half, 4 to 7 minutes Put chicken back in sauce and let simmer for 20 mins
Slice each breast in half horizontally to make 4 pieces Place on a cutting board and cover with a large piece of plastic wrap. Pound with the smooth side of a meat mallet or a heavy saucepan to an even thickness. Sprinkle with 1/4 teaspoon each salt and pepper. Place flour in a shallow dish and dredge the cutlets to coat both sides, shaking off excess.
4
H o w t o m a k e i t
My daughter cannot get enough of these meatballs I usually make them Sunday and serve them Sunday and Monday! I often double the sauce recipe. My sauce is never super thick, it thickens slightly GF
Asian Meatballs
What you will need 1/2 tsp fresh ginger grated 1/2 tsp onion powder 1 egg 1/2 tsp sriracha 2 tsp tamari 1 tsp toasted sesame oil 1/2 cup almond flour 1 1b ground chicken Sauce 1 tbsp sesame oil 1/3 cup maple syrup 2 tbsp tamari 1 clove garlic finely chopped fresh cilantro toasted sesame seeds chopped spring onion Garnish 4
Add chicken and work mixture into the meat Make balls by either using a scooper or your hands If your hands get sticky, just dip them in water Arrange on tray and bake for 20-25 mins, flipping halfway through Sauce instructions
Add maple syrup, tamari and sesame oil into a pan on medium high. When it starts to bubble, add the garlic. Simmer until sauce thickens and coats the back of a spoon, about 5 mins. Add meatballs to sauce and coat the meatballs Top with sesame seeds and cilantro and onion
H o w t o m a k e i t
4
Pre heat oven to 200c/400f. Spray a large baking sheet.
Meatball instructions:
In a large bowl whisk all ingredients except for the chicken until a paste forms.
Make
Caramel Chicken this easy and tasty chicken dish in the morning and let it sit marinating in the fridge all day When you bake it, it will be bursting with flavour! GF
What you will need 8 chicken thighs, skinless. 1 tbsp EVOO 1 red onion sliced 3 garlic cloves sliced salt and pepper 1/4 cup soy sauce/gluten free soy 1/2 cup coconut sugar 1/4 cup fish sauce/water 6-8
6-8
Reduce heat to medium and add a little extra oil if needed. Add the onion and garlic and cook for 5 mins , return the chicken to the pan and sprinkle with salt and pepper. Then add the soy and stir to combine.
Cover the pan reduce to low and cook for 10 mins stirring occasionally
Increase heat to high add the sugar and stir Cook uncovered 3-4 mins until sauce is dark in colour and syrupy. Add in the fish sauce or water.
Heat a large frying pan over high heat until hot Add the chicken in two batches and cook for 2 mins until lightly brown Turn and cook another few minutes. Remove from pan.
H o w t o m a k e i t
Place the chicken and oil in a bowl and toss to combine
This chicken dish is fresh and easy to make The lime and honey make a great combination
What you will need 2 tbsp spelt flour 2 tsp paprika Sea salt and pepper 8 chicken legs 2 red onions cut into wedges 2 tbsp EVOO 2 tsp fresh grated ginger 1 garlic clove crushed 2 tbsp honey 1/2 cup water or chicken stock 1 lime cut into wedges 3-4
Preheat oven to 220c/425f. Mix the flour and paprika and season with salt and pepper Dust the chicken legs in the flour then put the chicken legs into a large greased roasting tin with the onions
Drizzle with the EVOO and roast for 20 minuted turning the chicken once during this Mtime.ixtogether ginger, garlic, honey and chicken stock or water. Pour over the chicken and add the lime wedges to the pan.
H o w t o m a k e i t
Roast another 10 minutes or until chicken is golden and glazed
3-4
Plant based foods reduce inflammation.
"Plant based food can be amazing, just keep an open mind and an open ~Chefmouth."Alina Z
Plant Based
I have not eaten meat or chicken in 10 years and I don't miss it at all. There are so many fabulous plant based recipes now that lunch and dinners are never boring. Being allergic to soy does mean that I have to be more creative in making sure I get enough protein
These meatless meals are fabulous for the biggest meat eaters as well.
Plant based eating is full of fibre
Plant based can be full of empty calories and high fat fried foods. Choose legumes, seeds beans, nuts, fruit, veggies and lots of complex carbs such as quinoa and brown rice.
Pumpkin Seeds are a great source of antioxidants and rich in nutrients
Eggplant Pizza
One of my favourite foods is a great mushroom pizza! But when I want my veggie intake, here is a fabulous alternative to pizza crust GF
What you will need 1 eggplant, sliced into ½ inch rounds Kosher salt Extra virgin olive oil 6 ounces sliced white mushrooms 2 cups fresh baby spinach 1cup marinarasauce,store-bought(or homemade spaghetti sauce) 10 oz fresh mozzarella 6
Prepare a large sheet pan and brush it with EVOO. Arrange the eggplant slices in one single layer. Brush the top of each eggplant generously with EVOO. Bake on the middle rack for about 15 to 20 minutes or until the eggplant has softened, turning over halfway.
Meanwhile, in a skillet, heat 1 tablespoon EVOO. Cook mushrooms over medium-high heat for 5 minutes, tossing regularly until they gain some color. Stir in the spinach briefly until it wilts. Season with a little bit of kosher salt.
When the eggplant is ready, take it out of the oven and top each eggplant slice with 1 tablespoon of marinara sauce and 1 slice of fresh mozzarella. Turn the oven to broil and return the sheet pan to the oven. Broil very briefly watching for the cheese to melt (about 1 to 2 Removeminutes). the eggplant from the oven. Arrange the mushroom and spinach mixture over the eggplant slices
6
H o w t o m a k e i t
Heat the oven to 220c/425f
Season the eggplant with kosher salt on both sides. If you have the time, set the eggplant aside and let it “sweat” for about 20 to 30 minutes then wipe off the beads of water and any excess salt. If you don’t have the time, season the eggplant lightly with kosher salt and move on to the next step.
GF V
This is a wonderfully tasty burger alternative with all the benefits of beetroot! Don't forget the sweet potato and onions ,it makes it really flavourful You can use lettuce leaf for a bun option if you do not want the bun, but this is one burger that belongs in a bun!
Beetroot Burgers
What you will need 2 large beetroot peeled and grated 3 eggs 1 handful fresh basil finely chopped 1 handful fresh coriander finely chopped 1 handful fresh mint finely chopped (optional) 200g oats 8 tbsp EVOO 1 medium sweet potato thinly sliced 1 large onion cut in rings 2 avocados 1 lemon juiced 2 handfuls lettuce 4 burger rolls/GF rolls 1 mango sliced (optional) 2 handfuls alfalfa sprouts Hot Chilli Sauce 4
H o w t o m a k e i t
To assemble: Toast the bun and on the bottom spread thick layer of avocado, onions, sprouts, mango slices if you like, sweet potato and lettuce and top with hot sauce if you like
4
Mix beetroot, oats, eggs , basil and cilantro. Season generously with salt and pepper and form into 4 patties. It will make more if you want smaller patties.
Fry patties in 2 tbsp oil and cook about 5 minutes a side.( can cook longer then finish off baking in oven)
Heat 4 tbsp oil in pan and cook sweet potato until slightly brown, set aside Fry the onion until brown then set aside Mash the avocado and add half the lemon juice and salt and pepper. Set aside.
Being allergic to soy , I have never found a tofu substitute until now This is fabulous! GF V
Chickpea Tofu
What you will need 200g dry chickpeas, soaked overnight 500ml water 3-4
a container and refrigerate for a few hours Then tip out the tofu and slice and cook, use like tofu, in stir fries, or just sauteed and dip in soy sauce.
Pthickensourinto
Strain the chickpea mixture in a cheese cloth, or tea towel to squeeze out all the water.
3-4
Soak chickpeas overnight in water
H o w t o m a k e i t
Heat the chickpea "milk" mixture until it
Next day blend chickpeas in the blender with the water.
GF V
This was so delicious my daughter kept coming back for more! Serve on its own, over a baked white or sweet potato, any kind of pasta or even cauliflower rice Cooking the eggplant this way makes it soft and delicious! Pine Nuts are a great form of protein, iron and magnesium !
Eggplant Sauce
What you will need 3/4 cup EVOO (seems like alot but the eggplant absorbs the oil) 1 lb/450-500g eggplant, halved and thickly sliced 5 clove garlic thinly sliced 1 28oz can crushed tomatoes salt and pepper 1/2 tsp oregano pinch red pepper flakes 3/4 cup fresh basil 1/4 cup pine nuts 4
H o w t o m a k e i t
Add more oil if necessary Transfer to a plate lined with paper towel Reduce the heat to medium low and add the garlic and stir one Aminuteddthe tomatoes, eggplant, salt and pepper , oregano and red pepper flakes. Cook crushing the eggplant with a fork. Cook for about 15-20 minutes. Stir in basil and pine nuts
4
Heat half a cup of EVOO in a pan on medium high. Add the eggplant and cook until golden. You will have to do this in batches and flip over to make sure each side is golden
Cauliflower Tacos
A great alternative to meat tacos and just as delicious! GF
What you will need 1 small cauliflower broken into florets 4 tsp EVOO 1 tsp parika 1/2 tsp cayenne pepper salt 3 ears corn husked 1/4 cup sour cream 1 lime juiced 1 avocado chopped 1/2 cup fresh cilantro 8 tortillas/GF tortillas 4
Preheat pan to medium high
4
In a large bowl toss cauliflower with half of the oil until well coated Add paprika, cayenne and half of the salt Toss to coat Rub corn with remaining oil.
combine sour cream, half of the avocado, lime juice and rest of the salt and blend until smooth Transfer cauliflower to a bowl. Put the cauliflower in the taco add the sauce and chopped cilantro.
Cook corn and cauliflower in the pan until softened about 12-16 minutes or grill them. You can even roast them in the oven, but take the corn off the cob first and mix it with the Icauliflower.nablender
H o w t o m a k e i t
I love gnocchi! This is so delicious and a great choice for dinner Serve with any sauce of your choosing GF V
Pumpkin Gnocchi
What you will need 1/2 cup pumpkin puree 3/4 cup gluten free flour add more as needed 1 chia egg 1/2 tablespoon chia mixed with 1 and 1/2 tablespoon water 3 tablespoons nutritional yeast 1 tablespoon olive oil 2 tablespoons olive oil 1 head broccoli chopped into florets 8 ounces Brussel sprouts halved Salt and pepper to taste 1/4 cup toasted pumpkin seeds Gnocchi: Vegetables: 4
In a large bowl combine pumpkin puree, nutritional yeast, chia egg and flour Mix until dough forms Form dough into 4 balls and roll out into long thin thread (using more flour as needed) Cut into one inch segments and lightly press down on each one with a fork.
Heat pan over medium heat and add 1 tablespoon olive oil Lightly pan fry each gnocchi until browned
4
Bring a pot of water to a boil. Add salt to taste. Add gnocchi. Cook for 2-4 minutes. Remove from pot.
In a small bowl sprinkle chia seeds over water. Let sit for 5-10 minutes until thickened.
H o w t o m a k e i t
Fatty fish contain omega 3 fatty acids there
FISH I love fresh fish. It is a great form of protein that is not heavy like meat
which are really good for our brain! Did you know that
Fish is great for heart health
New studies found that people who eat fish regularly are much less likely to become depressed.
is 25g of protein in a piece100g/3.5ozofsalmon?
Choose organic or wild fish. Farmed fish is full of antibiotics and higher in contaminants.
Great for the bbq or just to change up salmon Serve in a bun or a lettuce leaf with a dollop of Tzaziki. GF
Salmon Burgers
What you will need 680g (1 1/2 pounds) salmon fillet, skin and bones removed coarsely chopped 2 tsp dijon mustard 1 shallot or small onion finely chopped 1 tbsp minced ginger 1 tbsp finely chopped fresh dill 1/2 cup panko crumbs/GF crumbs salt and pepper to taste 5
5
Shape into 6 patties and refrigerate 20 mins before booking Can prepare up to 6 hours ahead of cooking.
H o w t o m a k e i t
You can either BBQ the patties, put them in a skillet with some heated oil and cook about 3 minutes a side or grill in the oven until cooked.
Coarsely grind about 1/4 of the salmon and the mustard in a food processor until it forms a paste.
Add remaining salmon and shallot. Pulse until salmon is roughly chopped. Do not over process or the salmon will turn to mush Put into a bowl and mIx in remaining ingredients by hand
So easy to make, super fresh and full of flavour GF
Chimichurri Halibut
What you will need 1/3 cup extra-virgin olive oil 1/4 cup fresh lemon juice 1 tablespoon water 1 tablespoon minced garlic 1 tablespoon minced shallot/red onion 3/4teaspoon hot red pepper flakes 3/4 cup chopped flat leaf parsley 4 (6 to 8 oz) halibut steaks 1 tablespoon vegetable oil 4-6
H o w t o m a k e i t
4-6
Whisk together olive oil, lemon juice, water, garlic, shallot, red-pepper flakes, and 1/2 tsp each of salt and pepper until salt has dissolved. Stir in parsley. Let Chimichurri stand 20 minutes Make it in the morning or early afternoon and let it sit in the fridge Bake, grill, bbq the fish anyway you like, then serve with the Chimichurri drizzled on top
Sometimes the simpler the fish recipe the better .This recipe is super easy and simple but with tons of flavour If your fillets are thick, start off in the pan to brown them then finish them in the oven on 350f for about 15 mins or until cooked GF
Lemon Butter Fish
What you will need 4 fish fillets, white firm fish 3 tbsp organic butter juice and zest of one lemon 1/2 tsp salt 1 tsp paprika 1 tsp garlic powder 1 tsp onion powder 1/4 tsp black pepper 3 tbsp EVOO freshly chopped parsley to garnish 4
In a bowl melt butter and combine lemon juice, zest and salt and stir
In a separate bowl, combine the spices and mix. Press spice mix on top of each fillet and Isides.napan
Rinse and pat dry the fish with paper towel This is important for the fish to brown nicely
heat up the EVOO until hot. Cook each fillet two at a time to avoid overcrowding and cook until brown and opaque on each side
Drizzle sauce as you cook on the fish and keep some for serving
4
H o w t o m a k e i t
Fish Chowder
A one pot meal full of nutrients and flavour Easy to make and even better the next day GF
What you will need 1/2 cup chopped onion 2 carrots diced 2 celery stalks diced 2 tsp EVOO 450g/1 kg firm white fish 2 potatoes diced 1 ear of corn off the cob 1 bay leaf 1/4 tsp thyme salt and pepper 1 cup white wine or water 2 cups milk of choice / 1 cup milk, 1 cup water 4
into cubes and add the fish ,potatoes and corn to the soup.
H o w t o m a k e i t
In a saucepan, heat the EVOO, then add the onion, celery and carrot and stir until onion is Ctranslucent.hopthefish
4
Add the seasoning and stir
Add the stock or water , cover and simmer for about 20m minutes until potatoes are soft and fish is opaque Add the milk.
Tuna Bowls
Nothing like fresh seared tuna with fresh veggies! Perfect dinner in the summer! So easy to make Marinate the fish in the morning, cook it in the afternoon and assemble for dinner! GF
What you will need 16 fresh tuna steaks juice of one lemon 3 cloves fresh garlic crushed 2 tbsp organic coconut aminos(I am allergic to soy , so this is a great substitute to soy sauce and healthier) 1 tbsp freshly grated ginger 1 tbsp sesame seeds 1 tsp sesame oil 6-8
Let tuna sit an hour to get to room temperature before you sear it so it is not cold in the middle.
H o w t o m a k e i t
Mix all ingredients together and pour over the tuna steaks and let them marinate for at least 30 mins a side in the fridge
The key to great flavour in this bowl. Once I have cooked all the tuna, I then put the rest of the marinade in the pan and cook it for a few seconds until it gets a little thick and then pour it over the tuna.
6-8
Sear in a non stick frying pan until they are cooked according to your taste. Slice tuna into thin slices. Make your bowl, you can use, brown rice, lettuce, avocado , spring onions, carrots and any other veggies of your choosing
Orange Fish
Super easy and a lovely change from lemons but just as delicious GF
What you will need 1 lb /450g white fish fillets 1 tsp orange zest 1/2 cup fresh orange juice 1 tbsp minced onion 1tbsp soy sauce or coconut aminos 1 tsp grated ginger 1 tsp cornstarch or arrowroot 1 tbsp water 1/2 tsp sugar or monk fruit sweetener splash of white wine 4
In a small bowl mix zest, juice, onion, soy,ginger and sugar. Pour over the fish.
Keep the sauce in the skillet Mix the water with the cornstarch until smooth Pour into the skillet and bring to a boil stirring Add a splash of white wine and stir Pour sauce over fish and serve.
4
Bring to a boil then reduce heat to a simmer and cook covered 3-5 mins or until fish flakes and is opaque. Remove fish from pan.
In a large skillet, cook the onions in some EVOO until brown, then arrange fish in a single layer
H o w t o m a k e i t
Keep these snacks in the fridge to eat to avoid a "Snaccident:"snaccident."eating an entire bag of something by~unknownmistake."
Keep cut up carrots in water in the fridge ready to eat, do the same with celery. Then add nut butter or some hummus for a great snack.
Once we stop eating refined sugars we actually stop craving them
A good snack is delicious, satisfies your craving , helps curb your appetite.
Make sure you have snacks prepared so you do not just reach for anything lying around.
It is difficult to find snacks that are not loaded in refined sugars .It is the refined sugars that make us want to polish off the entire bag!
Dates are a great snack for as they are naturally sweet.
SNACK TIME
Tastes like regular hummus but is a beautiful pink with all the benefits of beetroot GF V
Beet Hummus
What you will need 1 cup chickpeas 1 large roasted beet 1 1/2 tbsp EVOO juice of one lemon 1 1/2 tbsp tahini 1/4 cup water 1 tsp paprika pink salt and black pepper to taste 2 cups
2 cups H o w t o m a k e i t Preheat oven to 200c/400f Rinse and chop beet into small cubes Toss in EVOO and roast until soft about 15 mins Once soft blend in food processor Add in chickpeas ,EVOO, lemon juice and water, garlic and blend. Add tahini , paprika, salt and pepper and blend. Add more water if too thick.
Crispy Seed Crackers
I am a cracker person, love a good crunch! When my parents visited us, our favourite lunch was crackers, cheese and dips These vegan and gluten free crackers are loaded with fibre and nutrients, so they are dense You'll be able to eat less and they will definitely keep you regular GF V
What you will need 200g sunflower seeds 100g sesame seeds 100g flax seeds 50g pumpkin seeds 2 tbsp psyllium husks 1 tsp salt 500ml water 40 crackers
Mix all ingredients together and let sit for 10 minutes until it thickens
Spread on baking trays lined with baking paper about 1/2 cm thickness .Bake for about 1 hr 15 min or until crisp.
It is imperative that they are completely dried out and cold before storing as any moisture will cause them to go mouldy.
H o w t o m a k e i t
Preheat oven to 160c/320f
NOTE half way through cooking, break or cut crackers into desired size as it will be easier than when they are fully baked
8
Sesame Crusted Feta Serve this as a snack, have it breakfast or brunch Super versatile and delicious! GF
What you will need 2 blocks feta 360g each cut into 4 triangles each block 35g rice flour (or cornstarch or arrowroot powder) 1 large egg beaten 100g mixed black and white sesame seeds, lightly toasted 2 tbsp EVOO Lime Honey Syrup 120g runny honey 1 tsp lime juice 3 lemons 1 juiced, 2 left whole 8
Take off heat ,stir in lemon juice. set a Serve immediately.
Preheat oven to 220c/425f. Take the dish out of the fridge and drizzle the feta with EVOO and bake straight away from cold for 18 mins. Gently turn the pieces over halfway or until Whilegolden.feta is baking put honey and lime juice in a saucepan on medium-high heat. Once it starts to bubble turn heat to medium and cook stirring occasionally until it turns a deep amber caramel colour about 6-7 mins.
H o w t o m a k e i t
Line a shallow baking dish with parchment paper.
40 crackers
Make sure the feta pieces are completely covered..Transfer to dish and refrigerate for at least 30 mins.
Pat feta dry and dip each piece in the rice flour and shake off the excess. Dip in egg then dip in sesame seeds.
Granola bars
GF
I have always loved granola bars but the packaged ones are loaded with fat and refined sugars. Here is a fabulous healthier alternative. V
What you will need 1 heaping cup packed dates pitted 1/4 cup maple syrup or agave nectar (or honey if not vegan) 1/4 cup creamy salted natural peanut butter or almond butter, plus 1-2 tbsp extra if mixture too dry 1 cup roasted unsalted almonds ,loosely chopped 1 1/2 cups rolled oats (gluten free for GF eaters) Chocolate chips, dried fruit, nuts, banana chips, vanilla, etc. (optional additions) 10 bars
Place oats, almonds and dates in a large mixing bowl
Remove from pan and cut into slices. Store in airtight container and keep in fridge.
H o w t o m a k e i t
Othroughout.ncewellmixed,
Process dates in food processor until small bits remain should form a dough like consistency
Peasilyress
10 bars
Warm maple syrup and nut butter in a small saucepan over low light. Stir and pour over oat mixture and mix well. Break up the dates to disperse transfer to a brownie tin lined with plastic wrap or parchment paper so it lifts out down firmly and let firm in fridge or freezer for about 30 mins
Rosemary Almond Crackers
The perfect cracker to go with cheese, avocado or just on its own. Great way to get your fibre! GF
What you will need 1/2 cup flaxseed meal 1/4 cup water 2 cups ground raw almonds or almond flour 2 tbsp finely chopped rosemary 1 tbsp EVOO 1 egg 60
Add the flaxseed mixture and stir to combine Pour into the almond mixture and combine to form a dough.
In a bowl combine almonds and rosemary In another bowl whisk the egg and oil
Mix flaxseed meal and water in a bowl , stir and set aside for 15 minutes or until water has all absorbed
Transfer dough to the baking tray and put another piece of baking paper on top. Roll the dough, take off the paper and cut into shapes using a pizza cutter
Preheat oven to 180c/350f Line a baking tray with parchment paper.
Bake in oven 15-20m minutes until golden
H o w t o m a k e i t
60
Buckwheat is high in fibre and gluten free. I recently discovered it . It is a dark grey colour and has a nutty and earthy taste and makes a great change from other flours. This recipe has two ingredients only!!!
GF V
Buckwheat Crepes
need 1 cup buckwheat flour 1 1/2 cups cold water oil for frying fillings let your imagination run wild from mushrooms and spinach to nutella and peanut butter. 2
What you will
H o w t o m a k e i t
Fry on each side for 1-2 minutes making sure to be careful when flipping over. Repeat with the remaining batter to make 4 crepes in total
Pour in a thin layer of the batter and tilt the pan until the whole pan is evenly covered.
When it comes to fillings, let your imagination run wild from mushrooms and spinach to Nutella and Peanut Butter!
Meanwhile heat a crepe pan or a non stick frying pan with a small drop of oil
Add the buckwheat flour and cold water to a large bowl and whisk until smooth, then allow to sit for a few minutes
2
Who doesn't like something sweet at the end of their meal? We have a sweet tooth in our house and dessert is always a must on a Friday night
While I still make cakes with refined sugars and flours (definitely much less) , I have definitely moved towards healthier alternatives that will please
"Alwayseveryone.roomfordessert"~Coo
SOMETHING SWEET
Chia seeds are super versatile with loads of health benefits. Often known as a superfood they are full of fibre, great for the digestion and does not raise blood sugar.
Dates are a great ingredient for healthy desserts as they are naturally sweet and their texture is great for tart and slice bases.
Bananas are a good substitute for oils and butter.
This is my go to dessert when I am rushing or have no idea what to make! Serve as is or with ice cream . I find red apples the sweetest.
Puff Pastry Apples
What you will need 4 apples 4 sheets small puff pastry squares Sprinkle of cinnamon Sprinkle of coconut sugar Juice from one lemon 1 egg beaten 4
Place the apple in the centre of the puff pastry square and fold the corners into the centre of the apple, pinch tight to seal
H o w t o m a k e i t
4
Brush the beaten egg over the apple and sprinkle with coconut sugar Alternatively brush the egg with maple syrup if you prefer
Brush the apples with lemon juice. Fill the cavity of the apple with the chopped pecans.
Preheat oven to 180c/350f
Bake for about 40 mins or until the pastry is golden and the apple is soft
Peel the apples and core them and remove the seeds. Be careful not to break the apple, you want it whole.
Lemon Loaf This is so easy to make and has no flour or sugar in it!! Super moist! Very light with a spongy texture. GF
What you will need 1 3/4 cup plain, unsweetened Greek Yoghurt 4 eggs 2 3 tbsp fresh lemon juice 1 tsp vanilla extract 1/3 cup organic arrowroot (cornstarch) 1 loaf
until Wcombined.hiskinthe cornstarch, lemon juice and vanilla and whisk
parchment paper . In
1 loaf
Bake
H o w t o m a k e i t to and a with a medium bowl whisk the yoghurt until creamy. Add eggs one at a time whisking each one in until well combined Add more lemon if necessary into the loaf pan for about 40 mins or until centre is set Let cool completely before removing from tin.
Preheat oven
Pour
line
180c/350f
loaf tin
Date Ice Cream Cake
A great summer dessert! Make sure the bananas sit for 15 mins as instructed for full creaminess If you are a peanut butter fan, I would absolutely add some peanut butter to the batter! GF V
What you will need 1 1/2 cups pitted Medjool dates 1/2 cup raw sunflower seeds 1/3 cup flax seeds 3 tbsp cacao powder 1 cup pitted Medjool dates 3 frozen bananas, thawed for 15 mins 2 cups raw cashews 2 tbsp almond or cashew butter 2 tbsp coconut oil 1 cup almond milk Tart crust: Filling: 12
Place in freezer for 4 hours or until frozen Remove 30 mins before serving
Lightly grease a springform tin.
Add dates back and blend until smooth and a sticky paste
H o w t o m a k e i t
12
TRefrigerateomakefilling.
Process dates until finely chopped, add bananas, cashews, nut butter and oil and process until smooth. Add milk as needed to make a creamy filling.
Press in the bottom and sides of the pan
To make the crust, puree the dates in the blender for 2 mins. Transfer to a bowl. Process sunflower and flaxseed until fine, add the cacao and mix well
Spread mixture evenly in cake tin
Want your chocolate fix without the refined sugars?! Look no further! It might sound like a strange combination but this is delicious! Simple to make and so good! GF V
Chocolate Avocado Mousse
What you will need 1 avocado (ripe) 2 tablespoons raw cacao powder (or cocoa powder) 2 tablespoons maple syrup 1/2 teaspoon vanilla Pinch of salt 2 tablespoons water 1-2
H o w t o m a k e i t
Can we kept in the fridge for 48 hours just give it a good stir before you serve.
Add cacao powder, maple syrup, vanilla and water and blend for a good few minutes until smooth and creamy.
Scoop the flesh of the avocado into a food processor or blender.
Taste the pudding and add more syrup if needed Serve right away or put in an airtight container in the fridge
1-2
Cupcake Balls
Super easy to make and oh so delicious! Perfect to pop in your mouth when you are craving something sweet. GF V
What you will need 1/2 cup oats 1/4 cup almond flour 3 tsp chia seeds 1/4 cup flaxseed meal 1/4 cup maple syrup 1/2 tsp vanilla extract 1 tbsp melted coconut oil(if necessary for binding) 12
H o w t o m a k e i t Combine all ingredients into a bowl Roll into balls, will make around 10 depending on size Add more coconut oil if you need to bind Freeze for at least 2 hours or overnight Store in an airtight container in the freezer and take out when needed. 12
Chocolate Tart
Simple to make, so delicious and no one will even know it has no refined sugars in it No bake and only 5 ingredients!! This is a winner every time I make it! GF V
What you will need 1 1/2 cups mixed nuts 1 cup dates, pitted or date paste 2 heaped tbsp cacao or cocoa powder 200g dark chocolate 200ml coconut or oat cream Tart base Chocolate filling 10-12
To make the filling, melt the chocolate and oat or coconut cream and mix until well combined. Pour the cooled mixture into the tart pan and decorate with berries.
H o w t o m a k e i t
10-12
To make the base, place the nuts in a food processor and process until they are coarsely ground then add dates and cocoa powder
Blend until mixture comes together if it is too dry add a splash of water
Place in the fridge for a few hours or overnight, gently remove from tart pan and place on a serving plate
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