Low carb porridge with chia and flax seeds – low carb, vegan, gf, high protein

It’s not carb free, but it does taste great and simulate the consistency of porridge without all the crappy lethargic feeling you get afterwards. I guess it’s high protein too.  Either way I feel far better after eating this than the regular version.

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Ingredients: serves 1 generously

1 tbsp white chia seeds, organic if possible
3 tbsp ground flaxseeds (linseed) with goji berries and sunflower seeds (or 2 tbsp plain and add your own berries /seeds)
1 tbsp gluten free organic porridge oats
1 cup rice milk (or milk of choice)
1 tsp rice malt syrup (or sweetener of choice)
Optional: cinnamon and dried sour cherries

Method:
1. Put everything in a saucepan on a medium/low heat
2. Stir well until mixture thickens to porridge consistency
3. Serve immediately

Enjoy!

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Healthy BANANA BREAD (gluten-free, refined sugar-free, Paleo-friendly)

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1/2 cup coconut flour
1/2 cup finely ground almonds
3 medium bananas
1/2 cup butter, softened
1 teaspoon baking soda
1/4 cup coconut sugar, honey, or other sweetener (mixing sweeteners is recommended)
1 teaspoon cinnamon
4 eggs
1/4 teaspoon ground vanilla bean
splash almond extract (optional)
pinch of salt
100 grams dark chocolate (optional but good!)

1. In food processor or hand blender, mix almonds, flour, and butter. (If you need to grind the almonds, do so before adding the flour and butter.)
2. Add sweetener, cinnamon, vanilla bean, almond extract, baking soda, and salt, mixing after each addition.
3. Add bananas to food processor and mix until pureed. (Puree separately if necessary.)
4. In separate bowl, whisk eggs for a couple minutes until they begin to have body. Add mixture from food processor.
5. If using chocolate, run it through the food processor until it is in fine pieces, then stir into batter.
6. Bake at 350 degrees F (180 degrees C) for 40 minutes or until it smells and feels done.

(All this can be done by hand too, but a food processor is easier!)

How do you know if it’s done?
Smell test: When the scent of baked goods begins to waft from the oven, it’s almost done!
Feel test: It feels solid.
Fork test: Pierce it with a fork, and if the fork comes out clean, it’s done.

Recipe adapted from Slim Palate – here is their classy and well-presented picture of the banana bread!

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Moist, fluffy, healthy CARROT CAKE (gluten-free, refined sugar-free)

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Coconut flour cakes can be dry and disinteresting. This cake is moist, fluffy, and full of healthy things!

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  • 1/2 cup coconut flour
  • 1/2 cup natural or artificial sweetener (I used a mix of sorbitol and coconut sugar)
  • 1/4 cup olive oil
  • 1/4 cup water (or as much as necessary to make a batter. Omit if using a liquid sweetener such as honey or maple syrup)
  • 4 eggs
  • 1 tbsp. cinnamon
  • 1 tsp. ground ginger
  • 1/2 tsp. nutmeg
  • 1/2 tsp. salt
  • 1/2 tbsp. lemon juice (to activate baking soda)
  • 1 tsp. baking soda
  • 2 medium carrots
  • raisins and chopped walnuts (to taste – if unsure, use 2 tablespoons of each)

1. In food processor, chop carrots finely. Add the rest of the ingredients (except the walnuts and raisins) one by one to the food processor, and blend after each addition. Stir in the raisins and walnuts.

2. Bake in 350-degree oven for 40 minutes, or until done.

This made one 9″ x 6″ pan. If you want more cake, double the recipe! However, keep in mind that coconut flour cakes have a satiety factor that wheat flour cakes don’t have.

Enjoy!

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Sweet potato, tomato and red onion scrambled eggs

This might just be the best breakfast in the history of creation. You might feel that’s a bit of an exaggeration, but what more is there to a good breakfast than something hot, fresh, delicious, filling and guilt free? It’s flavourful without being too overpowering, can be made in 10 minutes from start to finish and you can literally have as large a portion as you like without hitting as many calories as a latte and muffin from your local coffee shop.  But the thing that would have me making this again and again isn’t that… Its the taste. Fresh egg whites, subtly sweet cubes of sweet potato, fried red onion and baby plum tomatoes, with a sprinkling of herbs and a few shavings of cheese… I could eat this dish every day for a week without getting bored. I mean, just look at it…

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Yum 🙂

Ingredients – serves 1 generously or 2 moderately
2 small sweet potatoes, sliced into 1cm pieces
One handful baby plum tomatoes, quartered
1/4 red onion, diced
1 tbsp olive oil
Handful of fresh spinach leaves
1 level tsp arabian style dried thyme and toasted sesame seeds (if you can’t find this, sub dried thyme)
3 egg whites, or 2 whole eggs, beaten
Salt & pepper to taste
Optional – hard cheese like parmesan or mature cheddar to top, grated

1. Steam the sweet potato in the microwave for 5 min or so, until soft, then cut into cubes. If you don’t have a microwave you can boil or steam it on the stove.
2. Heat a pan with the oil. When it’s hot add the onion and fry until soft. Add the tomatoes next and fry until they become mushy and sweet, then add the spinach and fry that until its wilted. Add the sweet potato and toss for a minute.
3. Sprinkle the thyme and sesame seeds over the top of the mixture then pour the egg on top. Mix carefully, ensuring all of the egg meets the pan and has a chance to cook. As soon as the egg is cooked (and not longer, to avoid rubberiness), remove from the heat.  Top with cheese and serve immediately 🙂

Paleo breakfast muffin with white omelet & aloe vera juice

Breakfasts are back, and with a vengeance! I’ve made a decision to eat less rubbish, but my weak point has always been bread… There’s nothing more delicious to me than warm, fresh bread wth butter on top. I could eat that for any meal (in fact for a few nights last week I did – for dinner) so the thought of going fully grain free just left me feeling deprived until last night, when I happened upon the best recipe in the universe… 90 second (win) paleo (double win) muffin like bread- I could hardly contain my excitement! I made it instantly, and it was so good I couldn’t even bring myself to snap it for you before eating it all….. This really does change everything. For the first time I feel I could go grain free realistically, sustainably. Yay! I mean, just look at it *drool*

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I also wanted to share a new find with you, there has been a lot of interest around aloe vera juice and supplements for health purposes recently – but I’ve always been put off by the number of chemical sounding things in them, and the ridiculous price. Til my local Asian supermarket (m&t for those who know it) started bringing this stuff in… Pure, virgin Aloe vera juice with just turmeric added and 0.2% of something else (which I think I can live with). It doesn’t have a bitter taste at all as some people have complained of with other aloe products, and at £3.95 for about half a litre it’s just a fraction of the price of anything else I’ve seen. I’m drinking it this morning just in water, and the taste isn’t bad, in fact there isnt much to taste. In fruit juice you can hardly taste it at all, apart from the fun little floating jelly bits 🙂

Here are the details:

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Ingredients – serves 1

Paleo bread recipe taken from paleo magazine

1/3 cup ground almonds
1 tablespoon ground flax seed, chia seeds or coconut flour
Pinch of salt
1 egg, beaten, or 3tbsp pourable egg white
1/2 tsp baking powder (grain free if you like)
2 1/2 tbsp oil of choice, melted if solid (coconut, olive, ghee, sunflower…)

2 eggs or 1/3 cup pourable egg whites for the omelet, plus a little oil for frying

1. Mix all of the bread ingredients together to form a thick but fluid batter
2. Pour into a greased mug and microwave on high for 90s
3. Leave the bread in the mug while you make the omelet.
4. Heat the oil in a pan and add the beaten eggs or whites when its (very) hot. Use a heatproof Spatula to push the cooked egg on the base of the pan to one side, then tilt the pan so the raw egg runs off the top and onto the newly cleared area of the pan. Keep doing this until the egg is 90 percent cooked and just wobbly on top, then take it off the heat. Roll it up loosely using the spatula with the wobbly part inside, which allows it to keep cooking on the residual heat. Salt to taste then serve with the muffin, which you can remove from the mug and slice.
Enjoy!

Light and Fluffy Paleo Pancakes with Date-Cashew Cream (gluten-free, dairy-free, sugar-free)

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Coconut flour pancakes can be a challenge! These pancakes are light and fluffy, and taste like the “real” thing!

The date-cashew cream is sweet enough to discourage the desire to add more syrup to the pancakes.

  • 3 eggs
  • 1/4 cup coconut flour
  • 1/2 cup coconut milk
  • 3 tbsp. maple syrup
  • 2 tbsp. butter, melted (or coconut oil, for dairy-free)
  • dash salt
  • 1/4 tsp. baking soda or baking powder
  • olive oil, for frying

1. Mix wet ingredients.
2. Add in dry ingredients. Mix until there are no more lumps.
3. Let sit for at least 5 minutes (for the coconut flour to absorb the liquid).
4. Heat a skillet over medium heat. Brush a very thin layer of olive oil on the skillet. (Too much oil, and they won’t cook properly! I used a paper towel to apply the oil). Pour batter in skillet and cook, brushing with oil each time.

Date-Cashew Cream

1/4 cup raw cashews
10 medium dates, pitted
Dash of maple syrup and dash of coconut milk (optional)

1. Soak cashews in water for several hours. Soak dates in hot water for about half an hour.
2. Puree all ingredients until it has a creamy texture, adding water if necessary.

Enjoy!

Savoury scrambled egg with tomato and sweetcorn

This is our brunch for today… A flavourful low carb low fat high protein meal, perfect as a post-workout refuel.  As always you can sub your favourite veggies, but for me I would keep the beautiful sweetness of the tomatoes and corn to counterbalance the savoury seasonings… Maybe just adding sliced onions or leeks if you’re that way inclined 🙂

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Ingredients – serves 1
1/2 cup fresh or frozen sweetcorn
8 cherry tomatoes
2tbsp chopped parsley
2 tbsp soy sauce of choice (i used Chinese)
(can also add 1/2 small chopped onion or 1 chopped spring onion /scallion)
1/3 cup egg whites or 2 medium whole eggs
Salt to taste

1. Heat the pan on high and fry all of the veggies until soft, squishing the cherry tomatoes with your spatula to help them burst and become sweet and delicious
2. Add the soy sauce and herbs and toss well
3. Pour over the egg whites or cracked, beaten eggs and agitate until the egg cooks in small pieces in between the veggies
4. Season with salt if required then serve immediately