The
All Natural Sugar A Journey to a Healthier You!
“Introduction� The healthy kiwi is a company that
Values healthy and active lifestyle choices. We collectively value the importance of those choices on family and see an opportunity to support people in our community, and abroad, to embrace a reduced calorie diet in order to enjoy a better quality of life.
Page index 4 - 9 Information About Sugar 10 - 35 Breakfast Smoothies And meals 36 - 55 Breakfast 56 - 75 Lunch 76 - 89 Dinner 90 - 105 Dessert 106 - 149 Gluten and Dairy free 150 - 177 Snacks 178 - 179 Sponsorships
What are sugars?
Sugars are carbohydrates that provide the body with energy, our body’s fuel. Sugars occur naturally in fruit, vegetables and dairy foods and are added to foods for Flavour, texture and colour. You should aim to consume No more than your recommended intake and limit foods That are high in added sugars and low in other nutrients.
Information about sugar and tips 1. Sugar is as addictive. 2. Sugar is connected to cancer Sugar is part of the development of cancer in the breast, ovaries, prostate, rectum, pancreas, lung, gallbladder, and stomach. 3. If you are frying something don’t use butter to stop it From sticking use olive oil for less fat. 4.When You eat food - calories - your body has two Options: It can either: Store them or Burn them.
4
How much sugar is that?
10 g per 1 cup Cereal
21 g per 100g Vanilla Ice Cream 3.5 teaspoon Per 1 piece of Jam doughnut
Up to17 g in 1 cup Of coffee
3g per 2tbs Peanut butter
40 g per 100 g Chocolate cake with frosting 5.75 teaspoon per 44g Milk chocolate bar
14.5 teaspoon per 100g Marshmallows
5
Added Sugar Added sugar is the single worst ingredient in the modern diet. It provides calories with No added nutrients And can damage your metabolism In the long run. Eating too much sugar is Linked to weight gain and Various diseases like Obesity, type II diabetes And heart disease.
But how much is too much? Can you eat a little bit of Sugar each day without harm, Or should you avoid it as much as possible? 6
ADDED Sugar vs. Natural Sugar
It is very important to make the distinction between added sugars and sugars that occur naturally in foods like fruits and vegetables. These are healthy foods that contain water, fibre and various micro-nutrients. The naturally occurring sugars are absolutely fine. However, added sugars are those that are added to foods. The most common added sugars are regular table sugar (sucrose) or high fructose corn syrup. If you want to lose weight and optimize your health, then you should do your best to avoid foods that Contain added sugars.
7
How much sugar should you take per day? According to the American Heart Association (AHA), the maximum amount of added sugars you should eat in a day are: Preschoolers: 4 teaspoons or 170 calories per day Children ages 4-8: 3 teaspoons or 130 calories per day Pre-teen to teen years: 5-8 teaspoon Men: 9 teaspoons(37.5 grams) or 150 calories per day Women: 6 teaspoons(25 grams) or 100 calories per day
Ways to Count Your Daily Sugar Intake
Look at the nutrition labels on all the food you buy Before you go out to eat, go to the restaurant's website and look at their menu, many restaurants include the nutritional facts. If the restaurant does not, you can look them up online before you leave. When you eat something, write down the amount of sugar so you can keep track of how much you are consuming each day. Try to keep track of it throughout the day so you do not go over your recommended amount. 8
Tips for Limiting Daily Sugar Intake 1. Drink lots of water - the recommended daily amount is 2 litres 2. Avoid energy drinks, soda, vitamin water, flavoured water with sugar, and coffee. 3. Reduce or eliminate foods high in sugar such as cakes, pies, cookies, pastries of any kind, candy, and ice cream. 4. Replace these items with raw vegetables and dip, fresh fruits, and sugar free desserts. 5. Use spices to add flavour to your food instead of sugar. 6. Add fresh fruit to your cereal instead of adding sugar. 7. Take the sugar off the table. Out of sight out of mind!
9
10
Breakfast Smoothies And Meals 11
Banana Berry Smoothie Ingredients: 2 tablespoon berries 1 cup vanilla almond milk 1/2 banana 1/3 cup Frozen Raspberries 1/3 cup Frozen Strawberries 1/4 cup carrots unpeeled (chopped) 1/4 cup yellow squash 1/2 teaspoon. Vanilla extract 1/4 cup water 1 cup ice
Directions 1. Combine ingredients 2. Blend until smooth
12
13
Breakfast Smoothie Ingredients: 1 1/4 cups fresh berries 3/4 cup low-fat plain yogurt 1/2 cup orange juice 2 tablespoon non-fat milk 1 tablespoon honey 1/2 teaspoon vanilla extract 1/2 cup of ice
Directions: 1. Combine fruits in a blender 2.Add yoghurt, ice, orange juice, milk, honey and vanilla extract and blend until smooth 3. Pour and enjoy
14
15
Choco Banana Smoothie Ingredients: 1 banana 1 teaspoon unsweetened cocoa-powder 1 cup low-fat milk 1/2 teaspoon vanilla extract 1/2 cup of ice cubes
Directions: 1. Chop banana and add to a blender 2. Add cocoa-powder, ice, milk and vanilla extract 3. Blend until smooth 4. Pour and enjoy
16
17
Mango Lassi Smoothie Ingredients: 1/2 can drained mango slices 1/2 cup plain unsweetened low-fat yoghurt 1/2 cup low-fat milk 1 cup crushed ice 1 teaspoon honey
Directions: 1. Add mango to a blender (stick blender is okay) 2. Add milk, ice, yoghurt, honey and vanilla extract and blend until smooth 3. Pour and enjoy
18
19
Very Berry Smoothie Ingredients: 2 cups of frozen berries 1/2 cup plain unsweetened low-fat yoghurt 1/2 cup low-fat milk 1 cup crushed ice
Directions: 1. Add Berries to a blender (stick blender is okay) 2. Add milk, ice, yoghurt 3. Blend until smooth 4. Pour and enjoy
20
21
Berries On the go Smoothie Ingredients: 1 banana 1 tablespoon rolled oats 1/2 tablespoon honey 1/2 cup low-fat yoghurt 1/2 cup low-fat milk 1/2 cup of fresh blueberries 1/2 cup of ice
Directions: 1. Combine fruits and oats in a blender (stick blender is okay) 2. Add honey, yoghurt and milk and ice. 3. Blend until smooth 4. Pour and enjoy
22
23
Banana On the go Smoothie Ingredients: 2 bananas (better with frozen bananas) 1/2 cup plain unsweetened low-fat yoghurt 1/2 cup low-fat milk 1 cup crushed ice 1 teaspoon honey
Directions: 1. Add Bananas to a blender (stick blender is okay) 2. Add milk, ice, yoghurt, honey and blend until smooth 3. Pour and enjoy
24
25
Kiwifruit supreme Smoothie Ingredients: 2 Peeled kiwifruit 2 chopped bananas 1 cup of unsweetened apple juice 1/2 tablespoon vanilla extract 1/2 a cup of ice cubes
Directions: 1. Add banana and kiwifruit to a blender (stick blender is okay) 2. Add apple juice, ice, and vanilla extract and blend until smooth 3. Pour and enjoy
26
27
Little sunshine Smoothie Ingredients: 2 cups of frozen berries 1/2 cup mango 1 Banana 1/2 cup low-fat yoghurt 1/2 cup low-fat milk 1/2 cup crushed ice 1 tablespoon. Vanilla essence
Directions: 1. Add Berries and other fruits to a blender (stick blender is okay) 2. Add milk, ice, vanilla extract, yoghurt, and blend until smooth 3. Pour and enjoy
28
29
Watermelon Smoothie Ingredients: 2 cups of seedless watermelon 1/2 cup mango 1 Banana 1/2 cup low-fat yoghurt 1/2 cup crushed ice 1/4 cup of apple juice
Directions: 1. Add watermelon, mango and banana to a blender - add some strawberries as an option (stick blender is okay) 2. Add apple juice, ice, yoghurt, and blend until smooth 3. Pour and enjoy
30
31
Orange Citrus Smoothie Ingredients: 1 peeled navel orange 1/4 cup fat free yoghurt 1/4 cup of orange juice 1 teaspoon vanilla essence 4 ice cubes
Directions: 1. Add orange to a blender (stick blender is okay) 2. Add ice, vanilla extract, yoghurt and juice 3. Blend until smooth 4. Pour and enjoy
32
33
Passion Smoothie Ingredients: 2 cups of peeled passion fruit 1/2 cup mango 1/2 cup low-fat orange juice 1/2 cup low-fat milk 1/2 cup crushed ice 1 tablespoon. Vanilla essence
Directions: 1. Add passion fruit and mango to a blender (stick blender is okay) 2. Add juice, ice, vanilla extract, yoghurt, and blend until smooth 3. Pour and enjoy
34
35
36
Breakfast…
37
Breakfast muffins Ingredients: 2 eggs 1 whole wheat English muffin 2 slices lean ham 1/2 cup low fat lemon yoghurt ½ teaspoon of dry mustard Pinch of salt. Pinch of cayenne pepper Fresh parsley 1 tablespoon white vinegar Cooking spray
Directions: Spray a pan with your cooking spray, pre heat it. Cook ham until become lightly brown then remove and keep warm Combine yoghurt, mustard, salt and cayenne pepper on low heat until warm and smooth After ham is removed re-spray pan and crack eggs, cook until your desired satisfaction Toast English muffin to your liking Serve muffins on a plate, cover with ham and sauce, top with fresh parsley.
38 38
39
Breakfast Omelette Ingredients: 2 eggs 1 medium diced tomato Pinch of salt 1/4 cup grated low fat cheese 3/4 cup of milk 1/2 cups of diced cooked bacon Cooking spray
Directions: Spray a pan with your cooking spray Whisk all ingredients in a bowl before carefully pouring into the pan, wait until one side is cooked then gently flip your omelette. When fully cooked, remove from pan Sprinkle with some coriander. Enjoy!
40 40
41
Fruit and nut breakfast bowl Ingredients: 6 Tablespoons porridge oats 2 oranges 90 ml Greek style yoghurt 60 grams raisins, dried berries and your favourite nuts
Directions: Put oats into a pot along with 400 ml water and cook over medium/high heat for about 4 minutes until thickened Cut and peel pith from oranges, then dice Pour porridge mixture into 2 bowls Cover in yoghurt Top with nuts, berries, raisins and oranges
42 42
43
Berry Crepe Ingredients: 1 large egg 1 tablespoon skim milk 3 pinches of cinnamon 1/2 tablespoon oil 175 grams of chopped strawberries, raspberries and blueberries. 50 grams cream cheese
Directions: Beat egg with milk and cinnamon. Heat oil in non stick frying pan. Pour mixture in, swirling to evenly cover pan. Cook until set and golden underneath. Place on plate and spread over cheese. Scatter with berries, roll up and serve.
44 44
45
Cinnamon Crepes Ingredients: 75 grams gluten free flour 1 teaspoon ground cinnamon 1 medium egg 225 ml skim milk Cooking spray 1 large sliced banana 140 grams raspberries
Directions: Put flour in a large mixing bowl with cinnamon Add egg and milk until pouring consistency is smooth Place non sticky frying pan on medium heat and spray with cooking spray Pour a small layer into pan and swirl to cover, leave too cook for about 2 minutes, flip and cook for another minute. Remove and repeat process with the rest of the mixture. Serve and top with berries or food of your choice 46 46
47
Blueberry Lemon pancakes Ingredients: 200 grams plain flour 1/2 teaspoon baking soda 1 teaspoon golden syrup 75 grams blueberries 1 zest lemon 200 ml milk 1 large egg Cooking spray
Directions: Put flour, baking soda, lemon zest and golden syrup in a large mixing bowl. Pour over milk and egg Whisk until thick and smooth Heat frying pan and spray with cooking spray. Pour mixture in 1 tablespoon at a time and flip when bubbles cover the top of the pancake. Cook until golden brown and repeat until all mixture is used up. Serve with blueberries. 48 48
49
Fruit Burst muffins Ingredients: 225 grams plain flour 2 teaspoon baking powder 2 large eggs 50 grams melted butter 175 ml skim milk 140 grams fresh blueberries 1 teaspoon grated orange zest 85 grams dried chopped cranberries
Directions: Preheat oven to 200 째 Celsius Sift flour and baking powder, lightly beat in eggs, milk and melted butter. Add in all other ingredients and mix well Spray 12 hole muffin tin and spoon in mixture evenly. Bake for 20-25 minutes when well risen and golden on top Leave in tin for few minutes before turning out.
50 50
51
Melon Crunch Bran Pot Ingredients: 200 grams diced/scoop melons 150 grams fat free yoghurt 2 tablespoon of any fruit fibre cereal 1 teaspoon clear honey 1 tablespoon mixed seeds
Directions: Top melon with yoghurt Sprinkle over cereal and seeds Drizzle over honey before serve.
52 52
53
Skinny Pepper omelette scramble Ingredients: 3 large eggs 1 de-seeded and diced red pepper 2 spring onions, finely chopped 2 sliced diced lean ham 25grams low fat reduced grated cheddar
Directions: Beat eggs and set aside Heat pan on medium heat and spray with cooking spray Pour in egg mixture, pepper, ham, cheddar and spring onion Mix around till cooked and serve over toast, topped with tomatoes. For optional, serve with whole grain toast and serve with fresh chopped tomatoes.
54 54
55
56
…Lunch 57
Buffalo Chicken Strips Ingredients: 1/8 teaspoon garlic powder 1/8 teaspoon paprika 1/8 teaspoon chilli powder 1/8 teaspoon black pepper 355 ml boneless skinless chicken breast, cut into 8 strips
Directions: Mix together spices in a bowl. Season with spices and toss to evenly coat the chicken Spray a large non stick pan and heat on medium heat When hot add chicken and cook until golden (3-4 minutes each side, or until centre is no longer pink) Serve with your desired sauce
58 58
59
Chicken Marsala Patties Ingredients: 1.8 kg ground chicken 3 tablespoons garam marsala 1 cup chopped scallions 1 cup cilantro 1 tablespoon ginger paste 1 tablespoon garlic paste 2 large eggs 3 finely chopped red peppers
Directions: Combine all ingredients Mix together until well blended Separate into 16 equal patties Fry evenly on both sides until browned, or chicken is cooked Serve on whole meal buns or with your choice of salads
60 60
61
Mac and cheese muffins Ingredients: 2 cups uncooked elbow macaroni 1 egg, beaten 1 cup milk 1 1/2 cups shredded sharp Cheddar cheese 1 1/2 cups shredded mozzarella cheese 1/2 cup seasoned dry bread crumbs 2 teaspoons olive oil 1/2 teaspoon salt
Directions: Preheat oven to 200 째 Celsius and grease muffin tin. In a small bowl stir together breadcrumbs, olive oil and salt. Bring a large pot or slightly salted water to the boil, add macaroni and drain when cooked and return to the pot, stir in egg until pasta is evenly coated Keep aside 1/2 cup of cheddar and stir in the rest along with milk. Spoon into muffin tin and coat with breadcrumb mixture. Cook until the top is browned. (About 30 minutes) 62 62
63
Bacon and egg pie Ingredients: 1 tablespoon oil 2 medium diced brown onions 350 rind-less diced bacon 1 + 3/4 sheets reduced fat pastry 8 eggs 1/2 cup cream 1 cup grated reduced fat cheddar
Directions: Heat oil in large frying pan on medium heat Cook onions until softened, add bacon and cook until lightly browned. Preheat oven to 200 째 Celsius Grease spring foam pan. And cover base with pastry, use remaining pastry for the sides. Spoon half the bacon mixture into pan. Whisk eggs and cream then pour over top, cover with cheese and season if desired. Bake for 40- 50 minutes, until pie is firm to touch, stand for 10 minutes and serve.
64 64
65
Greek Chicken Pita Ingredients: Whole wheat pita, cut in half to make pockets 85 grams cooked chicken breast, boneless, skinless, cut into 1-inch (2cm) cubes 1/4 medium tomato, chopped 1/4 cup chopped cucumber 1 tablespoon chopped red onion (optional) 1/4 teaspoon dried oregano 1 tablespoon fresh lemon juice 1/4 cup shredded romaine lettuce 2 tablespoon crumbled feta cheese
Directions: Fill pita halves with chicken, tomato, onion, cucumber, oregano. Lemon juice, lettuce and cheese Lightly toast Enjoy
66 66
67
Grilled cheese roll up Ingredients: 2 medium zucchini 1 large red pepper 85 grams cheese 1 tablespoon curry powder 1 teaspoon oregano 1/2 teaspoon garlic powder 1/2 teaspoon garam masala 1/4 teaspoon turmeric A pinch salt and pepper Vegetable oil spray
Directions:
68 68
Pre-heat the oven to 180 째 Celsius Spray the pepper and grilled. Rotate 4 times, 5 minutes per side Mix the spices together in a separate bowl, omitting the salt and pepper. Lightly coat all of the zucchini strips in oil on both sides, then rub the spice mixture onto both sides of the strips. Sprinkle one side generously with salt and pepper. Place the strips on the grill in a single layer for 5-7 minutes. Flip and grill for 3-5 minutes until golden brown Rest the zucchini until it cools down the sprinkle with cheese down the length of each strip and place one slice of roasted pepper at the end. Oil the strips and place seam side down.
69
Healthy Hawaiian Grilled Cheese Ingredients: 4 slices of whole grain bread 2 slices low fat cheddar cheese 4 slices of smoked ham Some spinach and dried or fresh tomatoes Gluten free butter
Directions: Spread thin layer of butter on one side of each bread (this side will go on a pan) Flip the breads and lay a slice of ham on each, top with spinach, tomatoes and cheese. Then put another slice of bread on top. Over medium/low heat, cook sandwiches until golden brown,. Flip, and cook the other side. Cut into half and enjoy!
70 70
71
Healthy Mini Frittata Ingredients: 6 large eggs 1/3 cup heavy cream 1/2 cup roughly chopped ham A handful of baby spinach, briefly chopped 1/4 cup frozen corn 1/3 cup low fat shredded cheese of your choice
Directions: Preheat oven to 170 째 Celsius. Grease muffin tin or line with muffin liners. In a large bowl, mix together eggs and cream until well combined. Add remaining ingredients and mix well. Spoon batter into the muffin tin, Bake for 18 to 20 minutes.
72 72
73
Pizza Quesadillas Ingredients: 8 flour tortillas 226 grams of shredded mozzarella cheese 170 grams sliced pepperoni 1 jar (453 grams) of pizza sauce Non-fat butter for pan
Directions Heat a medium frying pan over medium heat and fry the pepperoni until crisp. Transfer onto a paper towel to drain. Brush each tortilla with a thin layer of pizza sauce. Sprinkle cheese on top of the sauce on the bottom tortilla. Top with pepperoni and other toppings, if desired. Sprinkle with another layer of cheese and place the other tortilla on top sauce side facing in. Preheat a medium cast-iron frying pan over medium heat. Gently place quesadilla in the pan and cook for 3-5 minutes on each side,. Slice into quarters. 74 74
75
Dinner 76
77
Chicken Parmesan Ingredients: 907 grams chicken breast tenderloins 1 large egg 1 1/2 cups grated parmesan cheese 1/2 teaspoon basil 1/2 teaspoon pepper 1/2 teaspoon salt
Directions: Pre-heat oven to 190 째 Celsius Scramble egg and dredge tenders through egg, then parmesan, fully coating both sides. Place on pan with space between each piece. Sprinkle with salt, cracked pepper, and dried basil. Cook for 15-20 minutes or until juices run clear. Serve with broccoli
78
79
Green Fritters Ingredients: 140 grams of grated courgette 3 medium eggs 85 grams of chopped broccoli 1/4 cup roughly chopped dill 3 tablespoon rice flour Cooking sprat
Directions: Crack and beat eggs in a bowl Add broccoli, courgettes, most of the dill Beat well and then add flour Heat non stick frying pan and spray Divide the mixture into six spoonful’s and cook until browned
80
81
Chicken Risotto Ingredients: 300 grams chopped chicken breast, cooked 2 tablespoon olive oil1 large onion, diced 2 cloves of garlic, crushed 2 cups rice 2 cups chicken stock mixed with two cups of water 1/4 cup grated parmesan A few basil leaves and extra parmesan to serve
Directions Cook the chicken in a pan over medium heat in 1 tablespoon of oil until turned brown then move it out of the pan Within the rest of the oil cook garlic and onions until they become transparent. Add the rice into the pot and stir it until it becomes glistening. Add hot stock water and wait until it becomes absorbed and repeat that. Make sure you stir the mixture regularly and scrape the bottom so it does not become sticky Serve and enjoy.
82
83
Creamy Chicken Noodle Soup Ingredients: 2 Cups Medium Egg Noodles 1/4 Diced Onion 3 Minced Garlic Cloves 1/2 Teaspoon Dried Crushed Basil 1/2 Teaspoon Dried Crushed Parsley 1 1/2 Cups Milk 2 Cups Chopped Chicken Strips 1 dissolved cube of Oxo chicken stock 3 tablespoons butter
Directions: Cook egg noodles according to directions, drain and rinse in cold water to stop the cooking process. Melt butter at medium heat, sautĂŠ onion with garlic, basil and parsley in a medium sized pot. When the onion is transparent add milk and bring to the boil. When the soup comes to the boil, lower heat and add chopped chicken and Oxo cube. Serve when chicken has been cooked. 84
85
Lamb Kebab Ingredients: 3 tablespoon olive oil 2 garlic cloves, crushed or finely chopped 1 tablespoon paprika 1 teaspoon cumin powder Sea Salt and freshly ground black pepper to taste 300-400 grams lamb, cut into cubes 1 red pepper, de-seeded and cut into small squares 1 red onion, peeled and quartered 4-6 skewers
Directions: Mix the olive oil, garlic, smoked paprika, cumin, salt, and pepper together in a bowl Add this paste to the cubed lamb and coat thoroughly. After the lamb has marinated and preferably the next day, preheat the oven at 180 째 Celsius. If using wooden skewers, soak them in water for a few minutes. Alternate skewing lamb and vegetables. Place them under the grill turning regularly until cooked.
86
87
Mac n Cheese Directions: *To pre-cook the pasta: Bring a large pot of salted water to a rolling boil and pre-cook the penne just until it is slightly tender but firm to the bite. Drain the pasta in a colander and rinse it quickly under cold water. Set aside. Meanwhile, in a medium saucepan, heat the olive oil over medium heat, and stir in the sweet rice flour. Cook and stir the flour for about 10 seconds, then slowly add in the hemp milk, whisking to blend the flour paste (called a roux) and hemp milk. Bring the mixture to a bubble (it will thicken as it heats) then reduce the heat to low. Add the toasted sesame tahini, nutritional yeast, Dijon mustard, golden balsamic vinegar, sea salt, a dash or two of Simply Organic Garlic Powder and Simply Organic Minced Onion, nutmeg and white wine. Add turmeric or paprika for colour, if desired. Mix well with a whisk. Remove from heat and set aside. Preheat the oven to 180 ° Celsius. Pour the cooked penne into a 6-cup baking dish. Pour the cheesy (no cheese) sauce over the penne and gently combine. Sprinkle the top of the casserole with the gluten-free bread crumbs and halved grape tomatoes. Sprinkle with dried basil. (For the sensory sensitive, omit the tomatoes, crumbs and basil.) For individual gratin dishes, combine the pasta with the cheese sauce first; then spoon it into the gratin dishes. Top with crumbs and tomatoes and sprinkle with dried basil. Bake for 25 minutes, until heated through and bubbling.
For the topping:
88
1 cup Crunchy Gluten-Free “Bread� Crumbs (these crumbs have herbs and olive oil) Sprinkle with dried basil and parsley Optional: 10-12 grape tomatoes, halved
Ingredients 4 tablespoons light olive oil 4 tablespoons sweet rice flour 2 1/2 cups rice or nut milk 1 rounded tablespoon sesame tahinior almond butter 2 heaping tablespoons nutritional yeast 1/2 teaspoon Dijon mustard 1-2 teaspoons golden balsamic or rice vinegar, or lemon juice, to taste 1/2 teaspoon sea salt, to taste A dash or two of Simply Organic Garlic Powder A dash or two of Simply Organic Minced Onion 1/4 teaspoon freshly grated nutmeg 3 tablespoons white wine- Frey Organic wine is vegan and egg-free 6 cups panne
89
90
Dessert‌
91
Apple Crumble Directions Add the flour and butter to a bowl, rub between cold fingertips until the mixture is well combined and resembles fine bread crumbs. It’s best that your hands are very cold. Crumble corn flakes, weet-bix and add cinnamon into the butter and flour and stir in until evenly mixed. Cover with cling film and set aside. Peel and chop apples into wedges or bite size bits. Squeeze over some lemon to stop the apples from browning. Mix well to coat in the juice, then add the vanilla extract. To assemble fill a deep dish with the apple pieces, add a splash of water to the apples to moisten them slightly then cover with the crumble mix. Bake in a preheated oven at 180 ° Celsius for 20-30min until golden brown on top.
92
Ingredients: 4-6 royal Gala or Braeburn apples (Depending on how many people you want to feed) 1 tablespoon cinnamon 1 +1/2 cups of cornflakes 5 weet-bix (no sugar) 70 grams gluten free butter 120 grams flour 1 lemon 1 teaspoon vanilla essence
93 93
Banana Split Ingredients 1 cup none fat yogurt 1 banana 1 cup fresh berries (as you like) 2 tablespoon chopped pecans & honey 1/4 cups muesli Dark chocolate (high cocoa version)
Directions Split the banana into half Mix yogurt with all the berries Place the banana on a plate and topping with all the mixture. Sprinkle with some muesli Melt dark chocolate on a warm water them drizzle around. Enjoy!
94
95 95
Carrot Cake Carrot Cake Ingredients 200 grams Cake Flour 1 teaspoon baking powder 100 grams rough chopped Date Palm 50 grams (Baked) Dried coconut 50 grams rough chopped beans 3 teaspoon Cinnamon 110 grams melted unsalted butter 110 grams raisin 2 eggs 2 tablespoon Orange Juice 1 Orange Zest 1 large carrot (shredded)
Directions Pre-heat oven to 150 째 Celsius and butter baking pan Sift flour and baking powder in a large bowl; mix with dates, coconut, beans and cinnamon In separate bowl, mix melted butter, raisin, orange zest and orange juice all together Mix dry and liquid ingredients mixture until they become thick and sticky Add eggs then mix well Pour into the tray, bake for 45-50 minutes Rest the cake after baking process.
96
Cream Cheese Frosting Ingredients 220 grams Cream Cheese or Almond Milk for optional 100 grams rough Chopped Date Palm 1 Orange/Lemon Zest 1 Orange/Lemon Juice
Directions Whisk all ingredients well together in a large bowl (at cooler than room temperature) and fill on top of the cake
97
Banana cupCake Ingredients 75 grams Cake Flour 75 grams Whole Wheat Flour 4 large eggs 1/4 teaspoon salt 60 grams water 255 grams Banana 75 grams Rice Bran Oil
Directions Mix banana, water and eggs together in a blender Pour them into a bowl, mix with cake flour, whole wheat flour and salt Mix well with a hand mixer Pour into cupcake pan until full Put into oven ; bake at 180 째 Celsius around 15-18 minutes
98
99
Orange Cake Directions Pre-heat oven to 170 째 Celsius Brush a round spring-form pan with melted butter, lined with baking paper Place oranges cover with cover water in a saucepan, boil over medium heat. Cook for 15 minutes or until tender. Drain then repeat this step again (to reduce the bitterness of the peel) Then refresh under cold water. Drain and coarsely chop the oranges, remove and discard seeds Blend in a food processor until smooth Use an electric mixer whisk eggs and honey. Add the oranges, almond meal (or ground almond) and baking powder. Gently fold until just combined. Pour into prepared pan and bake for 1 hour until cooked (nothing comes out when a skewer is inserted into the centre) Set aside until cool Option : To make a syrup coating, boil orange juice then place orange zest, cook for 5 minutes or until soft. Mix with some honey (depend on how sweet you want). Put over low heat, stir for 2-3 minuted until syrup thicken. Pour over an orange cake. Enjoy! 100
Ingredients 1-2 whole sweet oranges (350 g total) 3 free range / organic eggs 125 g honey (raw or manuka) - this should be about 1/4 to 1/3 cup 1 teaspoon vanilla extract or paste 1 teaspoon baking powder 200 grams (2 cups) ground almonds / almond meal Some melted butter, to grease
101
Peppermint Bliss Balls Ingredients 1 cup Brazil nuts. 1 cup desiccated coconut, plus extra for coating. 2 teaspoons coconut oil, melted. 2-3 drops pure peppermint oil. 1/2 cup protein powder 2 teaspoons rice malt syrup 20 grams sugar free chocolate (optional)
Directions Process the Brazil nuts and desiccated coconut in a food processor until you get fine crumbs. Add the protein powder, coconut oil, rice malt syrup and peppermint oil and process until well combined. Roll the mixture into balls and coat in the extra desiccated coconut. Leave in the fridge or freezer to set. Once set, drizzle the balls with the melted dark chocolate if desired. Store in the fridge or freezer. 102
103
Rainbow whole fruit popsicles Directions Work with one fruit at a time, puree in a small food processor. Keep rinsing the machine after each fruit. Carefully spoon a layer of fruit at the bottom of each popsicle block. Gently rap the block on a firm surface to level the puree. Freeze until solid. Spoon another layer of fruit into each block and stand a stick upright in each. Force it down gently into the frozen bottom layer so it will stand up straight. You are not going to use the plastic top for this recipe, just leave it off. Again firmly tap the block down on the counter to level the puree and freeze again until the second layer is solid. (The freezing time between layers will vary with your freezer temp, but it might take 45 minutes or so) Continue on until you have filled the blocks. If any of the purées are a little too thick to work with, stir in a little water. Clean up any spilled puree from the insides of the blocks as you go so they won’t mar your design, just scrape the drips down with a popsicle stick. To unblock, fill your sink with hot tap water, and hold the block in the water, just up to, but not over the top edge, for a few seconds. If the popsicles don’t slide out, hold the block in the water a little longer.
104
Ingredients 2 kiwi fruit 1 cup strawberry halves 1 cup roughly chopped mango 1 cup blueberries 1 cup roughly chopped watermelon 1 cup rough chopped pineapple
Notes You can always add a little water or yogurt to stretch the amount. You can add your own fruit in, the fruit amounts are approximate , depending on shape of the blocks.
105 105
106
Gluten And Dairy Free
107
Waffles Ingredients 1/2 cup Gluten-free All Purpose Flour 1/2 teaspoon gluten-free baking powder 1/2 teaspoon ground flax seeds 1/4 teaspoon gluten-free baking soda 2 egg whites 1/4 cup soy milk 1 tablespoon grape seed oil 1/2 teaspoon water 1/2 teaspoon pure vanilla extract
Directions Preheat your waffle iron Mix all the dry ingredients in a bowl together and than separately all wet ones. After that combine them Together in one bowl. If they are any clumps in the mixture you can remove them for example with a fork if wished. Now you can add ingredients to give the waffles some sweetness such as honey or fruit, if you wish
108
109
Baked orange roughly With mango salsa Ingredients 350 grams Frozen orange 1/2 teaspoon oil 1 teaspoon finely grated lemon zest 1 teaspoon minced red chilli 1/2 can Mango Slices in Syrup, drained 1 spring onion, finely sliced 1/2 tablespoon freshly chopped coriander 1 lime or lemon, finely grated zest and juice
Directions Preheat oven to 190 째 celcius. In a small bowl, combine oil, lemon juice and zest, season with pepper. Place frozen orange on a baking paper-lined oven tray, brush with lemon oil. Cook for 25 minutes or until cooked through, turning once during cooking. Dice the drained mango slices, measure 1/2 cup, place in a bowl with red chilli, spring onion, coriander and lime, toss gently. Serve Baked Orange Roughly topped with Mango Salsa with baby new potatoes and salad greens.
110
111
Baked Shells Directions Bring a large pot of salted water to a medium rolling boil, add the Gluten-Free shells, lower the heat to medium-high and cook on high simmer for 6 minutes, gently stirring now and then, till softened but still firm. Drain well, separate the shells and set aside to cool. Preheat the oven to 175 ° Celsius In a skillet, sautÊ the sausage briefly, till golden and starting to brown a bit. Rinse the spinach leaves and drain well. Add them to the sausages and stir till wilted; remove from heat. Place the drained tofu in a bowl and use a potato masher to break up the tofu into "curds". Add in the egg, Vegenaise, parsley, nutmeg and curry. Stir briefly to combine. Season with sea salt and ground pepper, to taste. Add in the sausage-spinach mixture and lightly stir. Pour 3/4 cup marinara sauce into the bottom of a medium-sized baking dish and spread evenly. Spoon the tofu mixture into the par-cooked shells and place them in the baking pan stuffing side up. Cover with remaining marinara sauce. (The sauce will help cook the partially cooked pasta shells.) In a food processor, make the topping by processing the gluten-free bread into crumbs. Add in garlic, dried basil and thyme. Drizzle a little extra virgin olive oil into the crumbs and pulse until the crumbs are moist and fall away from the sides of the processor. Sprinkle the top of the sauced shells with the breadcrumb mixture. Sprinkle with almond meal; season the topping with sea salt.
112
Ingredients:
For topping:
1 box gluten-free grand pasta shells (8 oz) 4 breakfast sized sweet Italian sausages, chopped 2 cups baby spinach leaves, stemmed 1 tub (400 ml) organic soft tofu, drained, pressed to release water 1 large free-range organic egg, beaten 2 tablespoon Vegenaise 2 tablespoon chopped fresh parsley 1/4 teaspoon ground nutmeg 1/4 teaspoon mild Gluten-Free curry powder Sea salt and ground pepper, to taste 16 oz good marinara sauce (Italian red pasta sauce)
2 slices gluten-free sandwich bread, torn into several pieces 1/2 teaspoon garlic powder 1 teaspoon dried basil 1 teaspoon dried thyme Drizzle of extra virgin olive oil 2-3 tablespoon almond meal Sea salt, to taste Chopped fresh parsley
113
Chicken Chilli Directions: Heat a large pot over medium-high heat and warm the olive oil; cook the onions until they are soft and translucent. Add the garlic and spices and stir for a minute. Add the diced sweet potato, beans, tomatoes, green chillies, broth, balsamic vinegar, and agave. Stir gently to combine it all. Bring it to a simmer and lower the heat; cover and cook the chilli for 30 minutes or so until the sweet potatoes are tender. Add a touch more liquid if you need to. Add the cooked chicken and some lime juice. Taste test and adjust the seasoning (Good chilli has a balance of these flavours) Warm through and serve when you are ready. If the chilli thickens too much thin it with broth; if the chilli becomes too thin cook it longer with the lid off to reduce the liquid.
114
Ingredients 1 tablespoon extra virgin olive oil 1 medium sweet onion, diced 4 cloves garlic, minced 1/2-1 teaspoon ground cumin, to taste 1/4-1 teaspoon ground cayenne or chipotle pepper, to taste 1 sweet potato, peeled, diced 2 cans (440 ml) pinto or white beans, rinsed, drained 1 can (828 ml) Organic Fire Roasted Tomatoes, with juice 1 cup (236 ml) chopped roasted green chillies mild or hot 2 cups chicken broth, more if needed 1 tablespoon balsamic or apple cider vinegar A small drizzle of agave 2 cups cooked chicken pieces- hand torn looks nice 1 lime juice , or to taste
115 115
Chicken Stir Fry For the stir-fry: 2 tablespoons organic canola oil 1 tablespoon gluten-free Thai Kitchen curry paste- hot or mild, to taste (start with less if you prefer it mild) 1 tablespoon fresh ginger, grated 1 red onion, sliced or diced, as you like it 4 cloves of garlic, minced 2-3 cups chicken pieces- if using raw chicken, take proper handling precautions 2 cups broccoli florets 1 large red bell pepper, cored, sliced thinly 2 medium carrots, cut into matchsticks 2 cups thinly shredded cabbage
For the sauce combine: 1 +1/2 cups hot gluten-free chicken broth 4-5 tablespoons smooth natural peanut butter (sugar-free) 1 tablespoon wheat-free Tamari sauce or balsamic vinegar for soy-free Juice from one fresh lime Pinch of spicy red pepper flakes, for extra heat, to taste
116
Directions: 2+1/2 to 3 cups cooked brown rice- put the rice on while you prepare the stir-fry When the rice is almost done, heat the oil over medium-high heat in a wok (or large deep sided skillet) and stir in the curry paste and ginger; cook for a minute to infuse the oil. Add in the onion and cook for 5 minutes, till softened. Add the garlic and chicken and stir-fry briefly till it starts to turn a bit golden. Toss in the veggies and do some more stirring. After a minute or two, add the peanut sauce and continue to stir and cook until the chicken is done (no longer pink inside) and the veggies are tender-crisp. Don't overcook- stir-fried veggies are best with a fresh, slightly crisp bite
117
Pizza (crust) Pizza Crust Ingresients: 1 (.739 ml) package active dry yeast 1 cup warm water 1 cup amaranth flour 1 + 1/4 cups brown rice flour 2 tablespoons ground flaxseed 1 tsp salt 1/2 teaspoon dried oregano 1/2 teaspoon dried basil pinch red pepper flakes 1 tablespoon agave nectar 1 teaspoon apple cider vinegar
Directions: Dissolve the yeast in a small bowl with warm water until it is white and creamy. In another large bowl mix flour, flaxseed, salt, oregano, basil and red pepper flakes together. Make a well in the middle of the mixture, add yeast mixture, agave nectar and apple cider vinegar. Stir until all ingredients are well combined. Cover and set aside while you prepare the sauce. 118
Sauce Ingredients: 1 (236 ml) canned tomato sauce or crushed tomatoes 1/2 teaspoon dried oregano 1/2 teaspoon dried basil Pinch of red pepper flakes 1/2 teaspoon salt 2-3 cloves garlic, minced
Directions: Combine all ingredients together in a small bowl, mix and set aside.
119
Pizza (Toppings) Topping Ingredients: 1/2 onion, sliced 1/2 bell pepper, chopped 4-5 button mushrooms, sliced 1/4 cup frozen corn sprinkle of fresh or dried basil
Directions: Add onion and bell pepper to a medium pan and saute over medium-low heat until caramelized. If you start this at the beginning they should be nicely done by the time you add them to the pizza. You can also pull a bit of onion out for the cheese recipe (next page). Just add the corn, mushrooms and basil uncooked to the pizza before baking it (they will cook at the same time as the dough and cheese)
Pizza Preparation: If you heat the veggies first, then make the dough, and then make the sauce plus the cheese, it should all come together smoothly. Once you’ve got your cheese mixed, before heating you can roll out and pre-bake the dough for about 60-90 seconds. (Note : in addition to flouring the cutting board really well, use the widest spatula you have to slide the pizza gently onto the skillet. This will help ensure that it doesn’t tear or fall off.) Heat your cheese until it thickens. You can then assemble the pizzas : sauce, cheese, toppings. Slide the assembled pizza back onto the heated skillet and bake for an additional 3-4 minutes until the cheese just starts to brown. Remove from the oven and let cool while you cook the second pizza. Let cool, slice, and serve.
120
Dairy Free Cheese Ingresients: 1 + 1/2 Cups water or plain non-dairy milk (such as rice milk) 1/4 Cup nutritional yeast flakes 1/4 Cup flour (such as brown rice flour) 2 Tablespoons sesame tahini 2 Tablespoons kuzu, arrowroot, or cornstarch 2 teaspoons fresh lemon juice 1 teaspoon onion powder (or 2 Tablespoons of real onions) 1/4 teaspoon garlic powder (or1 clove real garlic) 3/4 teaspoon salt
Directions: Place all ingredients in a blender and process until completely smooth. Transfer to a small saucepan. Cook over medium-high heat, stirring almost constantly with a whisk until thick and smooth. (This recipe makes dairy free cheese. If you prefer to not use this recipe, you can use regular cheese.)
121
Chickpeas Chocolate Cake Directions Preheat the oven to 180 째 Celsius. Grease and flour a 23cm round cake tin (omit the flour to make the cake 100% gluten free). Place the chocolate chips into a microwave-safe bowl. Cook in the microwave for about 2 minutes, stirring every 20 seconds after the first minute, until chocolate is melted and smooth. If you have a powerful microwave, reduce the power to 50% Combine the chickpeas and eggs in the bowl of a food processor. Process until smooth. Add honey and baking powder then pulse to blend. Pour in the melted chocolate and blend until smooth, scraping down the corners to make sure chocolate is completely mixed. Transfer the batter to the prepared cake tin. Bake for 40 minutes in the preheated oven, or until a knife inserted into the centre of the cake comes out clean. Cool in the pan on a wire rack for 10 to 15 minutes before inverting onto a serving plate. Dust with cocoa powder just before serving. 122
Ingredients 1 1/2 cups (250 grams) dark chocolate chips (high cocoa) 540 grams chickpeas (about 1 1/2 tins, drained) 4 eggs 1/2 cup (100 grams) honey 1/2 teaspoon baking powder 1 tablespoon cocoa powder for dusting
123
Cottage Pie For the topping: 6 small to medium red potatoes, peeled and diced Sea salt and ground pepper, to taste A drizzle of extra virgin olive oil, to taste For the filling: 1 pound organic grass fed ground meat or free-range ground turkey 2 large leeks, cleaned, sliced 4 cloves of garlic, chopped 3 medium carrots, trimmed, sliced 1 cup baby peas- frozen, thawed, is fine 1/2 cup red wine 2 tablespoons balsamic vinegar 1 teaspoon dried thyme 2 teaspoons dried basil 1 teaspoon dried rosemary 1 tablespoon chopped fresh parsley 1/2 teaspoon cinnamon Sea salt and ground pepper, to taste 124
Directions: Preheat the oven to 150 ° Celsius Place the potatoes in a pot of fresh salted water and bring to a boil. Cook until under fork tender. SautÊ the ground meat or turkey in a large hot skillet till lightly browned; pour off the fat if there is any; return the skillet to the stove. Add a dash of olive oil. Toss in the leeks and garlic; stir and cook until the leeks are soft. Add in the carrots; stir and cook for a couple of minutes till tender-crisp. Add in the baby peas and tomatoes. Stir in the red wine, balsamic vinegar, herbs and cinnamon. Season to taste with sea salt and pepper. Remove from heat. Back to the potatoes: Drain the potatoes. Season with sea salt, ground pepper. Drizzle with a little extra virgin olive oil and stir to soften the edges a bit. Layer the filling in a casserole or baking dish. Top with the potatoes. Bake in the centre of a preheated oven until bubbling and hot- about 25 to 30 minutes.
125
Crock Pot Curry Ingredients 2 tablespoon light olive oil 5-6 cloves fresh garlic, minced 1 red onion, diced 2-3 teaspoons gluten-free red curry paste, to taste 1 teaspoon ground ginger 2 stalks of celery, chopped 1/2 head white or purple cabbage, shredded 2 large carrots, peeled, sliced or chopped 1 large sweet or gold potato, diced 2 apples, peeled and chopped 1/4 cup golden raisins 1 can chick peas, rinsed and drained well (14-oz) 3 cups vegan broth, more if needed
To add in later: 1 cup coconut milk, more if needed A drizzle of raw organic agave, to taste Sea salt and black pepper, to taste A squeeze of fresh lime Chopped fresh cilantro, to taste 126
Directions: Pour the oil in the bottom of the Crock Pot or slow cooker. Add the garlic, onion and spices. Stir to coat. Add the rest of the ingredients in the first list. Stir briefly to combine. Cover and cook on low heat for six hours or until the vegetables and potato are tender. (Make sure all the veggies were moist and mingled) Before serving, add in the coconut milk, a touch of agave, seasoning and lime or vinegar. Add some chopped cilantro. Taste test and adjust seasoning, balancing the sweet tartness with the fiery creaminess. If you need more liquid, add more coconut milk. Cover and heat through an additional 15 minutes or so. Serve spooned over hot cooked rice.
127
Flour-less Peanut Butter Cookies Ingredients: 1 cup peanut butter 1 cup granular no-calorie sucralose sweetener 1 large egg
Directions: Preheat oven to 180 째 Celsius. Combine ingredients and place teaspoonfuls on a cookie sheet or baking paper. Bake for 8 minutes. Recipe doesn't make very many, so you can double recipe as you desire.
128
129
Brownie Ingredients 2 ripe bananas, mashed 1 1/2 cups (375ml) vegetable oil 1 cup potato flour 1 cup brown rice flour 2 cups white sugar 1/2 cup unsweetened cocoa powder 1/2 teaspoon bicarbonate of soda 1/2 teaspoon cream of tartar 1 1/2 teaspoons sea salt
Directions Preheat the oven to 160 째 Celsius. Grease a 20x30cm baking dish. In a large bowl, mix together the potato flour, rice flour, sugar, cocoa powder, bicarbonate of soda, cream of tartar and salt. Blend together the bananas and oil in a separate bowl. Stir the banana mixture into the dry ingredients until well blended. Spread evenly in the bottom of the prepared pan. Bake for 20 to 25 minutes in the preheated oven, until they appear dry on the top. Cool completely and cut into squares.
130
131
Lemon Zucchini Coconut Bread Ingredients 1 lemon, juice and zest 1 drop lemon essential oil (optional) 1/2 cup grape seed oil 1/2 cup honey, agave or maple syrup 2 eggs 2 teaspoons gluten free vanilla extract 1 cup shredded zucchini 1/2 cup tapioca starch 1/2 cup sorghum 1/2 cup chickpea flour 1/2 cup unsweetened shredded coconut 1 1/2 teaspoons gluten-free baking powder 1/2 teaspoon baking soda 1/2 teaspoon sea salt 1/2 tablespoon psyllium husk or 1 teaspoon guar gum
132
Directions Before you start grease a loaf pan and preheat your oven to 175 ° Celsius.. Use a medium size bowl to mix lemon juice,zest, essential oil, honey, vanilla and zucchini together In a second bowl mix the flours, baking powder, starch, soda, pysllium guar gum /husk, salt together Then combine dry and liquid ingredients, stir them until they are combined (don’t over mix them) Pour it into the prepared dish Then bake it for 45-50 minutes Check a few times with a toothpick if ready if the toothpick is clean the bread is ready to take out Rest for a few minutes before cut and serve
133
Apple and Almond Upside Down Cake Directions Preheat oven to 180 째 Celsius. Line a cake tin with baking paper. Peel, core, and dice three of the apples. Place cut apple in a small saucepan, cover with water and put lid on saucepan. Bring the saucepan to the boil and stew the apple until very soft. Drain well then blend, mash the apples until smooth. Allow to cool. If making in advance remember to cover the mash to stop a film forming on the apple. Separate the eggs. In a large bowl, beat egg yolks, honey, vanilla and almond extracts with an electric mixer until smooth and slightly lighter in colour. When the apple is cool beat it into the egg yolk mixture until well combined. Sift the almond meal, baking powder, cinnamon, and nutmeg together until evenly combined. Add to the yolk mixture and beat until well combined. Put the egg whites in a clean dry bowl, beat with an electric mixer until soft peaks form until just stiff (but not firm). In the lined tin lightly sprinkle some honey, cinnamon and nutmeg evenly over the base. Peel and quarter the remaining apple. Thinly slice the apple quarters then arrange the slices over the base of the tin. Sprinkle the apple with small amount of honey, cinnamon and nutmeg. Using a large spatula gently fold the meringue egg whites through the yolk mixture. When just combined gently pour into the prepared tin. Bake for 50 minutes at 180 째 Celsius. or until skewer inserted into the middle comes out clean and the centre of the cake doesn't wobble. Turn the oven off. Rest the cake to cool for 1-2 hours. Remove the sides of the spring-form tin and the side baking paper. If the cake has sunk in the middle trim the top to make it an even flat surface. Turn the cake over and out onto a serving plate.
134
Ingredients 4 large green apples 6 large fresh eggs (60grams) straight from the fridge 250 grams honey (or less, depends on sweetness you prefer) 2 teaspoons vanilla extract 1 teaspoon almond extract 1 1/2 teaspoons ground cinnamon + extra 1/4 teaspoon ground nutmeg + extra 300 grams ground almonds (almond meal) 1 1/4 teaspoons gluten free baking powder
135
Banana Bread Muffin Ingredients 80 grams egg whites 1/2 cup (125 grams) honey 1/2 cup tapioca flour 1/2 cup (white) rice flour 1/2 cup cornflour 1 teaspoon baking powder 1/2 teaspoon baking soda 2 eggs 3 bananas, mashed 2 teaspoons vanilla extract 1 teaspoon cinnamon 1 dessert spoon (2 teaspoons) golden syrup 1 cup sultanas or seeds & nuts
Directions Preheat oven to 160 째 Celsius.. Beat egg whites with the honey and vanilla extract until soft peaks form In separate bowl mix the rest of the ingredients. Mix dry ingredients slowly one at a time in meringue egg whites. Pour into a greased loaf tin or greased muffin tins. Bake at 160 째 Celsius. for approx. 55 minutes (muffins) or until a skewer comes out clean.
136
137
Chocolate Brownie Ice-Cream Directions Preheat oven to 160 째 Celsius.. Prepare brownie base. First melt together chocolate and honey. Stir in apple sauce, almond butter, salt and baking soda. Pour into a greased 9 inch spring-form pan. Bake for 20 minutes. Remove from oven and let cool for a bit before placing in freezer. Preparing ice-cream. Place ingredients into a high powered blender or food processor and blend until smooth and creamy. Pour mixture over chilled Brownie base. Place back in freezer to set for at least 2 hours. When ready drizzle with melted chocolate and serve with raspberries and cream.
138
Ingredients for Base:
Ingredients for ice-cream:
110 grams dark chocolate (high cocoa) 1/2 cup honey 1/2 cup apple sauce 1/2 cup almond butter 1/4 teaspoon salt 1/4 teaspoon baking soda
2 cups of raw cashews (soaked overnight) 1/4 cup cocoa powder 2/3 cup of Raw honey 1/2 tablespoon coconut oil 1 cup water
139 139
Dairy Free Cheesecake Ingredients (Base) 1 +1/2 cup Almonds 2 cups date A pinch of salt
Ingredients (Cheesecake) 3 cups Cashew Nut (soak in water for 6-8 hours) 1/4 teaspoon salt 2/3 cup coconut oil 2 teaspoons vanilla extract 1/2 cup lime 1/2 cup honey or date
Description Blend almond and salt in the blender until it’s smooth. Add dates and blend them again until they mix well. Place in an 9 inch tray Put all cheesecake ingredients in the blender and blend until smooth. Pour on top of the base. Freeze for 1 hour then move to normal fridge for 2-4 hours Ready to serve! (Topping can be place as whatever you like) 140
141
Dairy Free Macaroni Ingredients: 250 grams dried macaroni pasta 250 grams broccoli, trimmed & cut into small florets 20 grams nut-telex margarine 2 tablespoons of plain flour 2 cups of reduced-fat soy milk 100 grams soy cheese, grated 100 grams sliced leg ham, diced 4 green onions, trimmed & thinly sliced
Directions Preheat oven to 160 째 - 180 째 Celsius. fan bake. Grease a cup. Cook pasta in a large saucepan of boiling water following packet directions until tender, adding in the broccoli for the last 3 minutes. Drain well. Transfer to a large bowl. Melt margarine into a saucepan over medium heat. Add flour and cook stirring for 2 minutes or until bubbling. Gradually add milk. Whisking constantly. Bring to the boil, cook, whisking for 5 minutes until thick. Add cheese and season with pepper. Add sauce Ham and Onion to pasta. Stir to combine. Spoon into prepared baking dish. Bake for 15 to 20 minutes or until golden and bubbling. Enjoy.
142
143
Dairy-Free Pancakes Directions In a medium sized mixing bowl, sift together dry ingredients flour, baking powder, and salt making a well in the centre. In a separate bowl whisk together the almond milk, whole egg, melted raw Honey, egg yolk, and canola oil until well combined. Add to the well in the dry ingredients and mix until just combined. (Butter should still have some lumps.) Lightly oil a heavy-bottomed skillet or griddle over medium heat. Once hot, add the batter to the pan 1/4 cup at a time, FLIP when bubbles start to form on the surface of the pancakes and when the edges start to rise, cook the other side’s of the pancakes for 1-2 minutes or more until golden brown. Repeat until all of the batter is used. Serve with toppings of choice.
144
Ingredients: 1 cup all purpose flour 3 tablespoons Raw Honey (melted) 2 teaspoons baking powder 1/2 teaspoon of salt 1 cup of unsweetened plain almond milk (or other non dairy milk) 1 large whole egg, lightly beaten 1 teaspoon canola oil 145
PAVLOVA Ingredients 4 Eggs I/2 Cup Splenda Powder 2 Teaspoons Cornflour 1 teaspoon Vanilla Extract 1 teaspoon Vinegar
Directions Separate egg yolks and whites (Use yolks for scrambled eggs) Beat egg whites until stiff that is until white stands in a stiff peak when the beater is removed (use electric beater unless you have a lot of time and a very strong fit arm). You can not over beat. Sprinkle Splenda over the mixture and beat in Do the same with cornflour Lastly add vanilla extract and vinegar separately beating each in Turn out into circle on baking paper on tray and pop in oven Cook for 5 minutes at 175 째 Celsius. Turn down to 150 째 Celsius. and cook for 10mins Turn down to 125 째 Celsius. and cook for 1 hour Turn off oven and leave until cold Remove and store in airtight container or serve with whipped cram and fruit
146
Tips for Cooking - Take eggs out of the fridge on the night before (don’t use eggs straight from the fridge) - Use a cold oven tray -Put a sheet of non stick baking paper on tray - Using a bread and butter plate draw a circle in pencil on the baking paper the flip baking paper so the pencil side is against the tray - Don’t use plastic scrapers or bowls -egg whites don’t whip so well as plastic seems to de-aerate the mixture - Turn oven on to 150 ° Celsius. and make sure oven rack is one down from the middle of the oven - While oven is heating get all ingredients out ready to use
147
Dairy-free Brownies Ingredients 1 can (538 grams) of black beans 1/2 cup of cocoa powder 12 dates (We normally use fresh dates, but it would probably works with dried dates if you soaked them in water overnight) 2 tablespoons of natural peanut butter (no salt & oil added) 2 tablespoons cinnamon 2 teaspoons vanilla extract 1/4 cup of almond milk (if it's too thick, for me it's usually too thick)
Directions
148
Blend everything except the cacoa powder in a food processor. Then add the cocoa powder and blend again (this is important, you have to add the cocoa at the very end, if not it will be impossible to blend) Spread the mixture in a pan and bake it in the oven at180 째 Celsius for 30 minutes. Note : If you bake it for more than 30 minutes, it might taste the beans a little bit. If you want it more fudgy, bake it for 20-25 minutes. Let it cool for 2 hours
149 149
150
Snacks
151
Peach Frozen Yoghurt Ingredients: 1 can peach 1 cup plain yoghurt (non-fat or whole) 1 teaspoon of honey 1/2 teaspoon thickener 2 1/2 teaspoons of vanilla extract
Directions: Add the yoghurt, into the food processor and then added the peaches small bits at a time (so you get a good creamy texture) the more peachy you want it the more you add. After you have processed the peaches and yoghurt add the honey the vanilla extract and thickener. Process one more time and put into the freezer until it become frozen and creamy. Enjoy !
152
153
Apple Muffin Ingredients 1/3 cup reduced calorie margarine, melted 1 teaspoon stevia 1 egg 1 1/4 cups flour 2 teaspoons baking powder 1/2 teaspoon baking soda 1 cup of chopped feijoa, apple or banana Vegetable cooking spray
Directions: Combine margarine, stevia and egg. Beat at high speed with an electric mixer for 2 minutes. Combine flour, baking powder, soda, stirring to blend. Add flour mixture to creamed mixture alternately with fruit, beginning and ending with the flour. Beat at low speed after each addition. Spoon batter into an 8 inch square pan coated with cooking spray. Bake at 175 째 Celsius for 25-30 minutes or until a toothpick comes out clean when inserted. 154
155
Popcorn and Almond Crunch Directions First things first, make the popcorn! You can do this in a popcorn machine or make your own. To make your own: heat the oil in a heavy based saucepan with a well fitting lid until hot. Add popcorn kernels and place the lid on. Once you hear the kernels begin to pop, give the saucepan a shake to help stop them sticking to the base . As soon as the popcorn stops popping, or the popping becomes quiet, remove from the stove and pour into a large bowl, and set aside. Meanwhile, place almonds on a tray and roast for about 10-15 minutes at 180 ° Celsius. Remove from oven and set aside. Heat syrup in a heavy based until it starts bubbling. Allow it to bubble away for about a minute. Add the popcorn and stir until it’s well coated. Add the nuts and stir until they’re coated. Remove the mixture from the stove, and pour onto a non-stick oven tray, or any glass or ceramic tray you have lying around. Wet your hands with some cold water, press the mixture down, so that it becomes compact and flat. Leave to set at room temperature for about one hour. After it has hardened, cut it into squares, or break it up into odd shapes and sizes for a more rustic feel. 156
Ingredients 1/4 cup coconut oil (or any organic oil) 3/4 cup popcorn kernels 1 cup almonds, halved 1 cup Organic Rice Syrup.
157
Banana Cookies Ingredients 3 ripe banana 2 cups of rolled oats 1 cup of dates, chopped 1/3 cup vegetable oil 1 teaspoon vanilla extract
Directions Preheat oven to 175 째 Celsius. In a large bowl, mash the bananas. Stir oats, dates, oil, and vanilla extract. Mix well, and allow to sit for 15 minutes. Drop by teaspoonfuls onto ungreased cookie sheet Bake for 20 minutes in the preheated oven, or until lightly brown.
158
159
Banana Oatmeal Blender Muffins Directions Preheat the oven to 180 째 Celsius. Mix well all dry ingredients such as oats, baking powder and baking soda in one bowl. Blend yoghurt, eggs, honey bananas in a blender or with an electric mixer. Remove liquid ingredients into a large bowl then mix them with dry ingredients mixture. Add dark chocolate chips and mix well. Spray a muffin tray, lines with muffin cups then pour the mixture into the tray. Bake the muffins for approximately 15 minutes (for regular size tray) or until a skewer comes out clean. Otherwise bake muffins for approximately 10-12 minutes if a mini muffin tray was used.
160
Ingredients 2 1/2 cup old fashioned oats (not instant oatmeal) 1 cup plain low fat Greek yoghurt 2 eggs 1/2 cup honey 2 teaspoons baking powder 1 teaspoon baking soda 1 teaspoon vanilla extract 2 ripe bananas Mini Dark chocolate chips (high cocoa)
161
Banana Berry Yoghurt Ingredients 2 cups Frozen berries, defrosted 2 Apples, diced 2 1/2 tablespoon Runny honey 1 cup Natural yoghurt 1/3 cup almonds, sliced 1/2 cup Coconut shreds, toasted
Directions Combine berries and apples in a bowl and mix through 1 tablespoon of the honey. Heat a medium saucepan (make sure you use one that has a lid) over medium to high heat. Cover with the lid and shake until the seeds pop and are lightly toasted, this will take about 1 minute. Remove and set aside. Mix yoghurt and remaining honey together. To assemble the parfaits, layer the apple and berries, puffed amaranth, almonds, coconut and honey yoghurt in glasses. Tips: Frozen and become an ice cream sorbet! 162
163
Zucchini Cheese Ingredients Zucchini Cloved Garlic A pinch of salt Grated gluten free cheese Olive oil Pinch of Oregano, Parsley, Thyme and Basil Seasoning measure at the same proportion 1:1 (Amounts of ingredients depend on how much you want)
Directions Cut zucchini in quarter lengthwise Mix all ingredients together then sprinkle on top of zucchini Put in microwave for approximately 4 minutes or bake in oven for 10-15 minutes at 180 째 Celsius.
164
165
Sweet Potato Brownie Ingredients 1 cup mashed sweet potato 2 tablespoon rice bran oil (or any other natural product oil) 2/4 cup cocoa powder A pinch of salt 1 teaspoon vanilla extract 1 1/2 teaspoon baking powder 3 - 4 tablespoon soy milk or other non-dairy milk (coconut milk, etc.) Some dark chocolate chip or any other filling for optional
Directions Pre-heat oven to 180 째 Celsius. Boil sweet potato and crushed until smooth, add oil, vanilla extract and soy milk in with the mashed sweet potato in a mixing bowl. Mix them well with a hand mixer Add cocoa powder and baking powder mix until smooth Add some toppings, mix well then put in the tray. Bake for 25 - 30 minutes 166
167
Fresh Fruit Salad Ingredients Watermelon Strawberries Blueberries Banana Apple Pineapple Orange
Directions You will need a medium to large bowl for your fruit salad mix to go in. Chop all the fruits into chunks. If you have blueberries just chuck them on top. Mix well together without ruining the fruit :)
168
169
Home Made Yoghurt Ingredients (for 500ml yoghurt) 2 cup milk 75 grams (5 tablespoons) powdered milk 75 grams plain yoghurt (half a cup) at room temperature
Directions Steam the milk until it’s warm Add powdered milk Heat(steam) the mixture at 95° Celsius. for 5 minutes or wait until the milk is nearly boiled Take the pot out of heat and put immediately in iced water Wait until the mixture cooled down to about 45 ° Celsius (still warm) then take the pot off to room temperature. Add plain yoghurt and mix well Cover(choice: pour the mixture into clean container) the lid and wait for 6-8 hours in a cooler (which can keep the warmth) or if you don’t have any cooler you can leave it in room temperature for 8-10 hours When done, store the yoghurt in the fridge and enjoy! 170
Tips: If the yoghurt is too runny or doesn’t thick like the one from the market, what you should do is in the boiling or steaming process: The milk shouldn’t be boiled (100 ° Celsius. where you can see boiling water coming up). The maximum temperature is 95 ° Celsius. The boiling process should be at least 5 minutes
171
Hummus Ingredients 1 can chickpeas (240 grams drained) 1 tablespoon tahini (creamed sesame seeds) 1/2 cup yogurt (fat-free natural), Greek yogurt 2 garlic cloves (crushed) 1 teaspoon salt (essential!)
Directions At first put the yoghurt,salt,garlic and the chickpeas into a blender and mix them together until the consistency is creamy if not add 1-2 tablespoon of the yoghurt or chickpea water. Then you can serve it together with some bread like toasted pita bread or in a warp with roasted veggies
172
173
Rice Bubble Slice Directions Line a with baking paper. In a small saucepan (non stick if possible) gently toast the sesame seeds by stirring on a medium heat until just golden - best to watch carefully as they can burn fast if unattended Place Chia and rice bubbles in a large bowl. Add toasted Sesame with rice bubbles and Chia In the same saucepan melt 2/3 cup Coconut Sweet Spread Add 100 grams of the 150 grams of Coconut butter, either homemade with desiccated coconut using the method in this recipe OR 2 sachets of Spiral foods Coconut paste OR use creamed coconut, all are the same thing, simply coconut flesh processed until liquid which sets hard (this is not coconut oil) Stir the coconut sweet spread and coconut butter until melted together. Then pour warm coconut sauce over the dry mix and stir until well combined Press the Sticky Rice bubbles firmly into your small lined slice tray using a another piece of baking paper on top so it doesn't stick to your hands. Melt in the same saucepan the final 50 grams of coconut butter with a pinch of salt Pour and Spread liquid coconut over the top of the slice Place in Fridge (or freezer) until firm Once all set you can slice using a hot knife (Dip knife in a jug of hot water, dry with tea towel and use tea towel to press the knife through the slice) Small squares work well Store in an airtight container in fridge (or freezer if you are taking them in a lunch box) This slice will set very firm when cool and remain quite in shape when out of the fridge
174
Ingredients 3 cups rice bubbles (or brown rice) 1/4 cup Sesame Seeds 2 Tablespoons Chia Seeds 2/3 cups Coconut Sweet Spread (or use 1/3 cup coconut oil and 1 Tablespoon honey (or Coconut nectar, Rice Syrup etc.)) 150 grams Coconut Butter A pinch of salt
175
Healthy Yogurt Ingredients 1 cup full-fat, organic plain yoghurt. 1 egg. Handful frozen mixed berries. 1/2 teaspoon ground cinnamon. Small pinch granulated stevia. 1 tablespoon coconut oil.
Directions Throw all the ingredients into a blender (add the coconut oil last so it doesn’t turn solid in the cold yoghurt) and blend until smooth.
176
177
Special Thanks to our Sponsorships and special supporters from Napier girl high school staff, friends and family. Thank you for giving us this opportunity to help create this cookbook. We Highly appreciate your cooperation with our company and are delighted to have you on our team. On Behalf of The Healthy Kiwi Company We hope For our customers to get the most of our cookbook. We Believe that healthy eating will improve the way of living. We are Looking forward to see Our customers having a better living and we are proud to be part of your successful life. Let’s live a Better healthy life!
178
Pak n' Save Napier
Reading Cinema Napier
Globuli Dr. Antje Oswald
DAOM ( Deutsche Akademie f端r Osteopatitsche Medizin) German academy for Osteopathy medicine
179
The Healthy Kiwi is a company that values healthy and active lifestyle choices. We collectively value the importance of those choices on family and see an opportunity to support people in our community, and abroad, to embrace a reduced calorie diet in order to enjoy a better quality of life. We are a company that is part of The Young Enterprise Lion Foundation Scheme and have been set up by a group of seniors at Napier Girls’ High School to develop an idea perfect for mothers and the middle aged market. THE HEALTHY KIWI company wants to produce a cookbook based on sound market research that is low in processed sugar and which promotes a healthier lifestyle and teaches readers how to achieve this.