Curried Butternut Squash and Carrot Soup
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Ingredients -
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Method –
Dice the squash, carrots, (I don’t peel squashes and carrots, use all those bad boys! Just top the carrots and remove the seeds from the squash and chop) onions and garlic and fry them in oil for one minute in a large saucepan. Peel and finely dice the ginger. Add it together with the curry powder to the pot and fry for another minute. Tip in the lentils, vegetable broth, coconut milk and give it a stir. Bring it to boil, then turn the heat down and simmer for 15-18 mins until everything is tender Use a hand blender and blend it until smooth then season with salt and pepper. Serve with mixed seeds and drizzle of extra virgin olive oil on the top. |
lamb shank curry
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Curry Paste (Inspired by Heston B recipe)
3 long Red Chilli’s 1 brown onion 1 tsp of galangal (or 2 cm piece peeled and chopped if found!) 2 stalks of Lemongrass 2 tsp ground coriander 1 tsp ground cumin 1 tsp ground cardamom 1 tsp ground pepper 1 tsp salt 2 teaspoons coconut oil Curry 1 170ml jar of coconut cream 4 lamb shanks 2 cups chicken stock 1 cinnamon stick 5 cardamom pods (split) 2 large onions 4 kaffir lime leaves torn 600g potatoes cut into cubes 1 270ml can of coconut milk 1 tbsp of fish sauce 1 tbsp tamarind puree Chopped Peanuts to serve |
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Method -
Combine curry paste ingredients, except oil, in a food processor. Pulse until a paste begins to form. Add oil and pulse until a smooth paste forms. Set aside.
I selected sauté on my slow cooker, LO heat and preheat the cooking bowl. Add coconut cream and cook for 8-10 mins or until curdled and oil has separated. Add the set aside curry paste and cook for 5 mins on HI.
Add the shanks, chicken stock, cinnamon, cardamom, onions, kaffir leaves and mix well. Scatter potatoes over the top. Slow cook for 5-7 hours on Hi.
When cooked, remove shanks and set aside. Stir in the coconut milk, fish sauce and tamarind puree, Taste to adjust seasoning. Return shanks to bowl and warm through. Serve topped with peanuts.
Combine curry paste ingredients, except oil, in a food processor. Pulse until a paste begins to form. Add oil and pulse until a smooth paste forms. Set aside.
I selected sauté on my slow cooker, LO heat and preheat the cooking bowl. Add coconut cream and cook for 8-10 mins or until curdled and oil has separated. Add the set aside curry paste and cook for 5 mins on HI.
Add the shanks, chicken stock, cinnamon, cardamom, onions, kaffir leaves and mix well. Scatter potatoes over the top. Slow cook for 5-7 hours on Hi.
When cooked, remove shanks and set aside. Stir in the coconut milk, fish sauce and tamarind puree, Taste to adjust seasoning. Return shanks to bowl and warm through. Serve topped with peanuts.
Chocolate orange cheesecake
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Chocolate Orange Cheesecake – Serves 12
BASE 80 g Butter 150g Oats 300g Digestive biscuits CHEESECAKE TOPPING 1 tsp Vanilla Extract or 1 Pod 1 tsp Vanilla essence 500g Full Fat Cream Cheese 150g Soft Goats Cheese 125g Coconut Sugar 1 x Large orange 300g double cream CHOCOLATE GANACHE TOPPING 100g Dark Chocolate chopped 125ml Double cream 1 tbsp Butter CANDIED ORANGES TO DRESS 2 x oranges thinly sliced 125g Coconut Sugar |
Method –
Phase 1 -
Grease a 9" springform pan with butter. Toast the oats in a frying pan over medium heat till golden brown for 5-7 minutes, careful not to burn. Add butter and digestive biscuits, stir to combine and turn out in the greased prepared springform pan. Press the mixture into the pan with a spoon and leave it to set in the fridge for 1 hour.
Phase 2 -
Combine cream cheese, sugar, orange zest and juice of 1/2 an orange. Add to the cheese filling the Vanilla Extract along with a teaspoon of vanilla essence. Mix until smooth in a food processor or a stand mixer. In a separate bowl whip your double cream until soft peaks form. Fold half of whipped cream into the cheese mixture. Then gently fold in another half and pour it over the crumb base. Chill in the fridge for 1-2 hours.
Phase 3 –
Fill a large bowl with ice water and set aside. Bring a medium saucepan of water to a boil and add orange slices. Boil for 1 minute then place in the bowl of ice water until cooled. In a large pan over medium heat, bring 125g sugar, 1 cups water and half the orange juice only just to a boil, and heat until sugar dissolves (stir occasionally). Turn heat to medium-low and place orange slices in the sugar-water in a single layer. Simmer (do not boil) the orange slices 45 minutes or until rinds are slightly translucent, turning every 10-12 minutes. Place orange slices on a cooling rack and allow to cool completely, (1 hour or overnight). Keep the excess orangey sugary syrup to add to the chocolate ganache below.
Phase 4 -
To prepare the chocolate ganache, heat double cream in a small saucepan and take it off the heat right before it comes to a boil. Pour hot cream over chopped chocolate, let it sit for 1 minute, then whisk the mixture until well blended. Then blend in butter and 1 – 2 tbsp of the orangey sugary syrup from candying the oranges and whisk a little more. Spread chocolate topping over the cheesecake and put it back in the fridge for 3 hours or overnight.
Before serving run a knife along the edges of your springform to release the cheesecake. Top with sliced candied oranges. Enjoy!
Phase 1 -
Grease a 9" springform pan with butter. Toast the oats in a frying pan over medium heat till golden brown for 5-7 minutes, careful not to burn. Add butter and digestive biscuits, stir to combine and turn out in the greased prepared springform pan. Press the mixture into the pan with a spoon and leave it to set in the fridge for 1 hour.
Phase 2 -
Combine cream cheese, sugar, orange zest and juice of 1/2 an orange. Add to the cheese filling the Vanilla Extract along with a teaspoon of vanilla essence. Mix until smooth in a food processor or a stand mixer. In a separate bowl whip your double cream until soft peaks form. Fold half of whipped cream into the cheese mixture. Then gently fold in another half and pour it over the crumb base. Chill in the fridge for 1-2 hours.
Phase 3 –
Fill a large bowl with ice water and set aside. Bring a medium saucepan of water to a boil and add orange slices. Boil for 1 minute then place in the bowl of ice water until cooled. In a large pan over medium heat, bring 125g sugar, 1 cups water and half the orange juice only just to a boil, and heat until sugar dissolves (stir occasionally). Turn heat to medium-low and place orange slices in the sugar-water in a single layer. Simmer (do not boil) the orange slices 45 minutes or until rinds are slightly translucent, turning every 10-12 minutes. Place orange slices on a cooling rack and allow to cool completely, (1 hour or overnight). Keep the excess orangey sugary syrup to add to the chocolate ganache below.
Phase 4 -
To prepare the chocolate ganache, heat double cream in a small saucepan and take it off the heat right before it comes to a boil. Pour hot cream over chopped chocolate, let it sit for 1 minute, then whisk the mixture until well blended. Then blend in butter and 1 – 2 tbsp of the orangey sugary syrup from candying the oranges and whisk a little more. Spread chocolate topping over the cheesecake and put it back in the fridge for 3 hours or overnight.
Before serving run a knife along the edges of your springform to release the cheesecake. Top with sliced candied oranges. Enjoy!
Minestrone soup
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Ingredients -
3 cloves of garlic 1 red onion 2 carrots 3 sticks of celery 2 courgettes 2 leeks 1 large potato 1 x 400 g tin of cannellini beans 50g Pancetta olive oil 1 teaspoon dried oregano 2 fresh bay leaf 2 x 400 g tins of plum tomatoes 1 litre organic vegetable stock 1 bunch of chard 1 bunch of kale 50 g pearl barley 100g Green Lentils ½ a bunch of fresh basil |
Method -
I leave out pasta from this dish, as I don't eat pasta due to it not being a whole food. I added pearl barley and green lentils instead for additional of some good proteins. Peel and finely chop the pancetta, garlic and onion, then fry off for 5 mins in oil in a large saucepan. Trim and roughly chop the carrots, celery, leeks and courgette, then add the vegetables to the pan, and cook for about 10 mins, stirring occasionally. Dice the potato. Drain the cannellini beans and add these and the lentils, pearl parley, cannellini beans and plum tomatoes, then pour in the vegetable stock. Stir well, mushing the tomatoes into the mix. Cover with a lid and bring everything slowly to the boil, then simmer for about 30 minutes. Meanwhile...chop the kale and chard and remove stalks. Add the greens to the pan and cook for a further 5 - 10 minutes. Chop some basil leaves and stir in, saving a few whole leave to top with when serving. |
festive vegan wellington
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Ingredients -
400g Beetroot (Courtesy of Ali's patch at Treewell Farm) 600g Parsnips 100g Chestnuts (chopped small) 4-5 Red Onions (chopped small) 80g Walnuts or Pecans (chopped small) 50g Unsulphured Dried Apricots (chopped small) 8 sage leaves (chopped small) Bunch of Oregano (chopped small) 150g Green Lentils 80g Red Rice (Or any wholegrain rice you like) 150ml Shiraz (or Port or Sherry) |
3 tbsp Coconut or Avocado Oil
1 tsp All Spice 5 Garlic Cloves (chopped small) 2 tsp Smoked Paprika 1 zest of an orange 2 tbsp wholegrain mustard 25g Spelt Flour 1 tbsp Himalayan Salt 1 Vegan Egg (1 tsp flax & ½ tbsp Chia mixed with 4 tbsp water – Mix and sit to ‘jellify’) 2 Jus Rol Puff Pastry – You could make your own. These sheets are vegan. And I decided to cheat. 😉 Not Quite WFPB, but is Vegan) Almond Milk to brush pastry |
METHOD -
- Peel and chop the Beetroot and Parsnips. Put in a roasting tin tossed with 2 tbsp of coconut oil and the all spice, and roast in a pre-heated over (200°C degrees, mines also a fan oven) for 40 mins.
- Put on the rice and green lentils during this time to cook for 30 mins. My rice I cooked for 35 mins, and lentils for 20 mins.
- While they are simmering, in a large frying pan, fry with the remainder of coconut oil the onions and sage for about 10 mins. Then add the garlic, oregano and paprika. And then add in the wine or alcohol of choice. Fry that off until the alcohol has soaked in. And take off the heat until everything else is ready.
- You could spend this time chopping up everything else.
- Once the beets and parsnips are baked (try not to eat them like me) Chop them up small. And add them to the onion mix in the frying pan. Then add all the other ingredients and mix them all together over a low heat.
- Once thoroughly mixed let it cool for a bit. Lay out a large sheet of clingfilm. Put all the mix onto the clingfilm, and you want to roll in into a log. About 20 – 22cms long and chunky. Roll it tight using the clingfilm, them place in the fridge for up to 2 hours to set into that shape.
- Line a baking tray with baking paper. Pre-heat oven to 200°C degrees again. Place one puff sheet on the baking paper as the base and brush with almond milk. Take clingfilm off of chilled log, and place log in middle of pastry sheet. Lay second sheet on top and tuck it in round log. Trim if required around the log. Pinch around the edges to seal. And add a pattern on the top if you fancy it. Brush with more almond milk and back for 35 minutes.
- I served with a cranberry and apple coleslaw as this is quite a filling recipe! But delicious!
WHole food plant based moussaka
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Red Sauce Ingredients -
2 Large Aubergines 600g White Potatoes 400g Sweet Potatoes 1 can (400g) Tinned Tomatoes 400g Fresh Blanched Tomatoes (or you can use 2 cans instead) 2 onions 2 garlic heads 2 Tablespoons Balsamic Vinegar 30g Fresh Oregano 1 Tsp of Cinnamon Olive Oil Salt and Pepper to taste Cream Sauce Ingredients - 1.5 Tbsp Chia Seeds 200ml Almond Milk (for chia soak) 350ml Almond Milk (in addition to) 40g Dried Porcini Mushrooms 1 Tsp Nutmeg 200g Greek Style White Block (Vegan Feta Cheese) |
- Soak the chia seeds in the almond milk and set aside. Then soak the Porcini mushrooms in 500 ml boiling water and also set aside.
- Blanche the fresh tomatoes for a few minutes in hot water, and push out the flesh from the skin. Set aside.
- Slice the aubergines about 1 cm thick and dry fry them to char them slightly, or griddle if you prefer. Set aside.
- In a large pan, add the olive oil, and fry the onions, garlic and cinnamon till onions start to soften. Then add the oregano leaves, and the balsamic vinegar cook for about 10 -15 mins stirring regularly.
- Slice the potatoes all about 1 cm thick and add them to the large pan of onions etc. Then drain the Porcini mushrooms and poor in the water, and add the blanched skinned fresh tomatoes and the canned tomatoes. Add salt and pepper to your tastes and cook for about 30 mins. Preheat the oven to 200 degrees.
- To make the creamy sauce, place the mushrooms, chia and almond soak, half the Greek block and the nutmeg into a blender, and mix till smooth.
- The layer the tomato mix, aubergines, and cream sauce into a baking dish (25 cm x 35 cm), finishing with the creamy mushroom sauce on top, and some sliced tomatoes and the rest of the Greek style block on top. Sprinkle on some pepper and nutmeg if desired. Then bake in the oven for 35 mins. I served with a salad and drizzle of balsamic. Filling and delicious!
low carb Pumpkin Cheesecake
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Base
420 g Walnuts Ground In Food Processor 50 g Butter Melted 3 Tbsp Erythritol 1/2 tsp Mixed spice 1/4 tsp Ginger 1 Medium Egg White Filling 500 g Cream Cheese Room Temperature 100g Erythritol 170 g Double Cream (6 oz) 90 g Pumpkin Puree 3 Medium Eggs Room Temperature 1 tsp Vanilla Extract 1/2 tsp Mixed spice 1/4 tsp Ginger 
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Base -
Preheat oven to 160C (320F). Using a food processor, blend the walnuts until it forms a crumble texture. Should only take 30 seconds. Place the crushed walnuts into a bowl, and mix the melted butter, erythritol, egg white, mixed spice and ginger (or pumpkin spice) together until it's combined. Grease a 20cm (7.5") cake tin and spread the walnut base into the cake tin. Press into the bottom and sides until even. Cook in the oven for 10 mins, then set aside to cool. Filling – If you are steaming your pumpkin, place around 1/4 of a medium pumpkin in the steamer, steam for around 15-20 mins until soft. Mash with a potato masher and mix the mixed spice and ginger into the mixture. Set aside. In a large mixing bowl, add the cream cheese, cream, erythritol and vanilla extract. Beat together using an electric mixer to ensure the cream cheese combines with the cream. One at a time, place crack the eggs into the filling mixture, mixing thoroughly in between each time you place an egg into the mixture. You can either mix in the pumpkin with the filling in the mixing bowl, or place it in the filling once you've poured it into the tin (and use a skewer to swirl it around). If you're unsure on this technique, just mix it in with the other filling ingredients. Pour into your cake tin with the pre-bake crust. Cover the bottom of the tin with aluminium foil, and place on a tray covered in water (this is what's called a water bath). Place in the oven for 60 mins, or until cooked all the way through. Once the 60 minutes is up, turn the oven off, and gently open the door slightly. This lets the hot air out very slowly, and prevents the cheesecake from flopping. Chill in the fridge for 60 minutes, and you're ready to eat. |
haddock and red pepper stew
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Ingredients -
6 x 200g Haddock Fillets 6 Red Peppers 3 Fresh Red Chilli’s 8 Large tomatoes 3 tbsp Extra Virgin Olive Oil 4 Garlic Cloves 400g Chopped Onions 60ml Port |
Pinch Saffron 1 tbsp Coconut Sugar or Maple Syrup or Honey Handful of Fresh Basil 1 teaspoon of oregano 3 tsp Smoked Paprika Splash or 2 of Smoked Tabasco Salt and Pepper Bunch of chopped Parsley to serve |
Method –
In a large pan add the oil, chopped onions and garlic, cook for 5 mins and add the port. Bring to boil and reduce for 5 mins or so. Add chopped, de-seeded red peppers and chilli peppers and cook for another 5 mins.
Meanwhile pour hot water over the tomatoes and let them sit for a minute or so, or until you see the skin start to split, and then peel off skin. Slice them, and add to the pan along with saffron, sugar, smoked paprika, oregano, tabasco, and basil and let cook covered for 20 mins or till all if soft and juicy. Season with salt and pepper to taste.
Season the fish with salt & pepper. And add the fish to the pan for 4 -5 mins.
I served min with boiled potatoes and asparagus. Topped with basil and parsley leaves.
In a large pan add the oil, chopped onions and garlic, cook for 5 mins and add the port. Bring to boil and reduce for 5 mins or so. Add chopped, de-seeded red peppers and chilli peppers and cook for another 5 mins.
Meanwhile pour hot water over the tomatoes and let them sit for a minute or so, or until you see the skin start to split, and then peel off skin. Slice them, and add to the pan along with saffron, sugar, smoked paprika, oregano, tabasco, and basil and let cook covered for 20 mins or till all if soft and juicy. Season with salt and pepper to taste.
Season the fish with salt & pepper. And add the fish to the pan for 4 -5 mins.
I served min with boiled potatoes and asparagus. Topped with basil and parsley leaves.
Chestnut jam
Ingredients -
1.5kg sweet chestnuts
600g granulated sugar
1 tsp vanilla paste or extract
100g Honey
50g Maple Syrup
50ml Amaretto
1.5kg sweet chestnuts
600g granulated sugar
1 tsp vanilla paste or extract
100g Honey
50g Maple Syrup
50ml Amaretto
Method –
You need 12 x 250ml with sealed lids. I sterilized mine by dishwashing them.
Put the chestnuts into a pan of hot water for 3 -5 minutes or for as long as your fingers can take the heat. WARNING – This takes ages, and ruined my nails, and chaffed under my fingers! Peeling hot chestnuts wasn’t my favourite thing to do! And trying to get the coat of fur off the nut too is hit and miss! Still, we do these things!
Put the peeled chestnuts in another pan, cover with water and simmer for 30 mins. Strain them and keep the strained water for later.
Purée the chestnuts with 100ml of the cooking liquid in a food processor or using a stick blender.
Pour a further 100ml of the cooking liquid into a pan and add the sugar. Heat gently until dissolved. Add the chestnut purée, vanilla paste and honey. Stir until well blended. Bring to the boil then cook gently for 5–10 minutes until well thickened.
Remove from the heat and stir in the Amaretto. Pour into warm, sterilised jars and seal immediately.
Use within 6 months. Store in the fridge once opened.
You need 12 x 250ml with sealed lids. I sterilized mine by dishwashing them.
Put the chestnuts into a pan of hot water for 3 -5 minutes or for as long as your fingers can take the heat. WARNING – This takes ages, and ruined my nails, and chaffed under my fingers! Peeling hot chestnuts wasn’t my favourite thing to do! And trying to get the coat of fur off the nut too is hit and miss! Still, we do these things!
Put the peeled chestnuts in another pan, cover with water and simmer for 30 mins. Strain them and keep the strained water for later.
Purée the chestnuts with 100ml of the cooking liquid in a food processor or using a stick blender.
Pour a further 100ml of the cooking liquid into a pan and add the sugar. Heat gently until dissolved. Add the chestnut purée, vanilla paste and honey. Stir until well blended. Bring to the boil then cook gently for 5–10 minutes until well thickened.
Remove from the heat and stir in the Amaretto. Pour into warm, sterilised jars and seal immediately.
Use within 6 months. Store in the fridge once opened.
Easy Red Lentil, carrot and ginger soup
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Serves 6
Ingredients
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Method
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Marinated top side Beef curry
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Marinated Top Side Beef Curry
Supplied by G&A Adderson Dairy Farm 1.5 kg Beef Topside 500 ml Can of Coconut milk Handful of greens (kale or spinach etc) 100g peas 50g Green Lentils Coriander to serve The Marinade/Paste 8 Large Organic Shallots sliced 6 Cloves of Garlic 1 Tbsp Coconut sugar or Maple Syrup 20g Galangal Paste 6 Fresh Red Chillies 20g Fresh Peeled & Chopped Turmeric 50g Fresh Peeled and Chopped Ginger 1 Tbsp Ground Turmeric 30g Tamarind Paste 2 Lemongrass Stalks chopped (take off tough outer coat) 4 Kaffir Lime Leaves 4 Tbsp Coconut Oil |
Method
Put all prepared ingredients under the Marinade/Paste section in a food processor and mix into a paste.
Add the chunky chopped Beef and mix in. Put in fridge and marinade for 4-24 hours. (I did 24 hours; you can choose how long you marinade it for)
Heat the marinated beef and the paste/marinade in a pan for 10 minutes or so until it starts to brown. Add the coconut milk & lentils and cook on low for 1 – 1.5 hours or until it thickens up. Add the peas and greens about 10 mins from being cooked and season to taste.
I served mine with traditional Caribbean Rice and Peas, sweet potato wraps and fried plantain chips in a sit down and tuck in style! Nom!
Put all prepared ingredients under the Marinade/Paste section in a food processor and mix into a paste.
Add the chunky chopped Beef and mix in. Put in fridge and marinade for 4-24 hours. (I did 24 hours; you can choose how long you marinade it for)
Heat the marinated beef and the paste/marinade in a pan for 10 minutes or so until it starts to brown. Add the coconut milk & lentils and cook on low for 1 – 1.5 hours or until it thickens up. Add the peas and greens about 10 mins from being cooked and season to taste.
I served mine with traditional Caribbean Rice and Peas, sweet potato wraps and fried plantain chips in a sit down and tuck in style! Nom!
homemade oat gRanola
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Ingredients -
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- Preheat oven to 180 degrees.
- In a large mixing bowl, combine all the ingredients, apart from the goji berries.
- Pour in the oil, maple syrup and vanilla. Mix well, until every oat and nut is lightly coated. Pour the granola into a large flat tray lined with parchment paper.
- Bake until lightly golden, about 15 minutes.
- Let the granola cool completely. Top with goji berries and break up into chunks.
Veal Sausage and Green Lentil Hotpot
Heat the coconut oil in a large frying pan and cook the sausages until browned on the outside.
Remove from the pan, then add in the onion, garlic, green beans and peppers. Fry for 2-3 mins, then add in the wine. Allow the wine to boil until nearly evaporated, then add the green lentils, tomatoes, vegetable stock and some seasoning. Stir and return the sausages to the pan and simmer for 20-25 mins or until the liquid has reduced and the sausages and lentils are cooked through. |
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Festive Christmas Chutney
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Ingredients -
750g cooking apples 1 medium onion 500g fresh cranberries 250g soft pitted dates 2 satsumas 400g unrefined or coconut sugar 200g Soft figs |
½ tsp ground cloves 1 tsp ground ginger 1½ tsp ground cinnamon ¼ tsp cayenne pepper 500ml white wine vinegar 2 tsp salt |
Method
You need 12 x 250ml with sealed lids. I sterilized mine by dishwashing them.
Put the cooking apples, onion, cranberries and dates into a large pan. (all chopped and prepared)
Zest the satsumas over the top, then squeeze in the juice and all the pulp
Add the sugar, ground cloves, ginger, cinnamon and cayenne pepper, then pour the vinegar over and sprinkle in the salt.
Give a good stir, turn on the heat, bring to a boil, then turn down the heat and let it simmer, uncovered, for about an hour until it’s all jammed together.
Spoon into your warm, prepared jars and seal. And ideally let them sit for 4 – 8 weeks to let flavours infuse even more.
You need 12 x 250ml with sealed lids. I sterilized mine by dishwashing them.
Put the cooking apples, onion, cranberries and dates into a large pan. (all chopped and prepared)
Zest the satsumas over the top, then squeeze in the juice and all the pulp
Add the sugar, ground cloves, ginger, cinnamon and cayenne pepper, then pour the vinegar over and sprinkle in the salt.
Give a good stir, turn on the heat, bring to a boil, then turn down the heat and let it simmer, uncovered, for about an hour until it’s all jammed together.
Spoon into your warm, prepared jars and seal. And ideally let them sit for 4 – 8 weeks to let flavours infuse even more.
Almond Flour Keto Bread
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1¼ cups almond flour 5 tbsp ground psyllium husk powder 2 tsp baking powder 1 tsp sea salt 1 tsp cider vinegar 1/2 cup boiling water 3 large egg whites 2 tbsp mixed seeds |
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tomato soup
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Ingredients
4 Chopped Carrots 1 Chopped and de-seeded Long Red Chilli 2 Sticks of Celery chopped 2 Medium Onions chopped 2 Crushed Garlic Cloves 2 Tbsp Extra Virgin Olive Oil 2 Organic Vegetable Stock Cubes 2 x Tins Plum Tomatoes 8 Large Ripe Tomatoes ½ A Bunch Of Fresh Coriander 4 sprigs of Fresh Rosemary |
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Method –
- Put first 6 ingredients into a pan and cook for about 10 minutes, or until they start to go soft.
- Mix stock cubes into 1 ½ litres of boiling water and add to pan.
- Add the whole tomatoes and tinned tomatoes
- Bring to boil and simmer for 15 – 20 minutes with lid on.
- Add Coriander and Rosemary and blend until smooth with a hand blender, and season with salt and pepper to your taste. Done….
Walnut Chilli
1 tbsp extra virgin olive Oil
1 small sweet onion finely diced
2 carrots finely diced
3 stalks celery finely diced
3 cloves garlic minced
1 tbsp ground cinnamon
1 tbsp ground cumin
1 ½ tsp smoked paprika
2 large chipotle in adobo minced
2 bell peppers finely diced
2 x 425g cans of diced tomatoes
2 cups passata tomato sauce
1 cans black soy beans drained and rinsed
1can of red kidney beans
1 1/2 cups raw walnuts minced
40g dark chocolate finely chopped
½ Tbsp of Salt and ¼ Tbsp pf pepper to taste
2 Tbsp Maple Syrup
Fresh Coriander to serve
Instructions
Heat the oil in a large pot over medium heat. Add the onion, carrot and celery and cook for 4 minutes. Add in the garlic, cinnamon, cumin and paprika and stir until fragrant, about another 2 minutes.
Add the chipotle, bell peppers, tomatoes, beans and walnuts. Reduce the heat to medium-low and simmer for about 20-25 minutes until thick and the vegetables are soft.
Stir in the chocolate and allow to melt. Season with salt and pepper, to taste.
1 small sweet onion finely diced
2 carrots finely diced
3 stalks celery finely diced
3 cloves garlic minced
1 tbsp ground cinnamon
1 tbsp ground cumin
1 ½ tsp smoked paprika
2 large chipotle in adobo minced
2 bell peppers finely diced
2 x 425g cans of diced tomatoes
2 cups passata tomato sauce
1 cans black soy beans drained and rinsed
1can of red kidney beans
1 1/2 cups raw walnuts minced
40g dark chocolate finely chopped
½ Tbsp of Salt and ¼ Tbsp pf pepper to taste
2 Tbsp Maple Syrup
Fresh Coriander to serve
Instructions
Heat the oil in a large pot over medium heat. Add the onion, carrot and celery and cook for 4 minutes. Add in the garlic, cinnamon, cumin and paprika and stir until fragrant, about another 2 minutes.
Add the chipotle, bell peppers, tomatoes, beans and walnuts. Reduce the heat to medium-low and simmer for about 20-25 minutes until thick and the vegetables are soft.
Stir in the chocolate and allow to melt. Season with salt and pepper, to taste.
Trail Mix - Breakfast or for Snacking
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Ingredients
200 g Chickpeas – soaked over night 2 teaspoons coconut oil Salt & freshly ground pepper ½ cup almonds ½ cup walnuts ¼ teaspoon cayenne pepper ¼ teaspoon ground cardamom ¼ teaspoon cinnamon 5 dried figs chopped 8 dates chopped ¼ cup Tiger nuts ¼ cup dried goji berries ¼ cup mixed sunflower and pumpkin seeds |
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Pre heat oven to 180 degrees (fan assisted, adjust if not)
Line a tray with baking paper and spread out soaked and dried out Chickpeas on the sheet, and put on 2 teaspoons of coconut oil, and sprinkle with salt , pepper and cayenne pepper. Roast for 25 mins, take out and shuffle. Add in the nuts and mixed seeds and put it back in the own for 5 - 10 mins. Keep checking they don't get over roasted. Take out and cool.
Chop the dates and figs, and mix all ingredients together and season to taste. This will last 5 - 7 days, and is about 12 portions. Eat with yoghurt for breakfast or a great after workout snack. Full of protein, good fats and natural sugars. Perfect!
Line a tray with baking paper and spread out soaked and dried out Chickpeas on the sheet, and put on 2 teaspoons of coconut oil, and sprinkle with salt , pepper and cayenne pepper. Roast for 25 mins, take out and shuffle. Add in the nuts and mixed seeds and put it back in the own for 5 - 10 mins. Keep checking they don't get over roasted. Take out and cool.
Chop the dates and figs, and mix all ingredients together and season to taste. This will last 5 - 7 days, and is about 12 portions. Eat with yoghurt for breakfast or a great after workout snack. Full of protein, good fats and natural sugars. Perfect!
Whole food plant based korma (vegan)
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Ingredients -
½ cup raw cashews 1 cup almond milk 1 ½ tbsp Coconut Oil 2 or 3 tbsp korma paste ½ cup of chickpeas ½ cup of green lentils 1 onion – diced 3 garlic cloves crushed 1 ½ inch of ginger |
½ tsp ground coriander
½ tsp cumin ½ tsp chilli powder Handful green beans chopped Large handful of Kale Large handful of spinach 3 carrots chopped ½ a cauliflower head - chopped salt to taste coriander to garnish |
Method –
The night before soak the chickpeas in water and soak the cashews in almond milk.
In a pan put the chickpeas and green lentils and boil for 20 mins.
In another large pan add coconut oil, ground coriander. Cumin, chilli powder and stir until mixed and oil melted, then add carrots, green beans, kale and cauliflower. Stir fry for 10 mins, then add chopped ginger, garlic and onion and stir fry for another 5 mins.
Blend till smooth the cashews and milk mix.
Drain the chickpeas and lentils and add to stir fried vegs, and then also add the blended cashews and korma paste. Stir to mix. And then add the spinach. Let all ingredients cook for about another 10 – 15 minutes.
Serve with a coriander garnish. I served with a quinoa and buckwheat mix.
The night before soak the chickpeas in water and soak the cashews in almond milk.
In a pan put the chickpeas and green lentils and boil for 20 mins.
In another large pan add coconut oil, ground coriander. Cumin, chilli powder and stir until mixed and oil melted, then add carrots, green beans, kale and cauliflower. Stir fry for 10 mins, then add chopped ginger, garlic and onion and stir fry for another 5 mins.
Blend till smooth the cashews and milk mix.
Drain the chickpeas and lentils and add to stir fried vegs, and then also add the blended cashews and korma paste. Stir to mix. And then add the spinach. Let all ingredients cook for about another 10 – 15 minutes.
Serve with a coriander garnish. I served with a quinoa and buckwheat mix.
Avocado Key Lime Pie
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Serves 10
Ingredients For the base 2 cup ground almonds 5 Tbsp butter, melted 3 Tbsp Erythritol or sugar alternative 1/2 tsp ground ginger 1/4 tsp mixed spice ½ tsp Cocoa 80% powder For the filling 5 very ripe avocados Juice of 3 limes 10 Tbsp Erythritol 4 tbsp coconut cream 1 lime, to grate for zest |
Base -
Using a food processor, blend the almonds until it forms a crumble texture. Should only take 30 seconds.
Place the crushed almonds into a bowl, and mix the melted butter, erythritol, mixed spice, cocoa and ginger together until it's combined.
Grease a 16 cm cake tin and spread the almond base into the cake tin. Press into the bottom and sides until even. Then set aside to cool in fridge.
Filling -
Blend together coconut cream, avocado, erythritol, lime juice and zest on high speed until the mixture becomes creamy. Pour the filling over the crust.
Place the cake in the freezer to set for at least 3-4 hours. I like to serve with a drizzle of melted dark chocolate.
Using a food processor, blend the almonds until it forms a crumble texture. Should only take 30 seconds.
Place the crushed almonds into a bowl, and mix the melted butter, erythritol, mixed spice, cocoa and ginger together until it's combined.
Grease a 16 cm cake tin and spread the almond base into the cake tin. Press into the bottom and sides until even. Then set aside to cool in fridge.
Filling -
Blend together coconut cream, avocado, erythritol, lime juice and zest on high speed until the mixture becomes creamy. Pour the filling over the crust.
Place the cake in the freezer to set for at least 3-4 hours. I like to serve with a drizzle of melted dark chocolate.
Chicken, Chickpea and Sundried Tomato Pot Roast
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INGREDIENTS
1 tablespoon coconut oil 8 skin-on, bone-in chicken thighs Himalayan salt and freshly ground black pepper 2 small onions chopped 4 cloves garlic chopped ½ cup of sundried tomatoes (I used organic dried, they can be very salty so above salt may not be needed) 1 x 400g cans chickpeas, rinsed 80g Pearl Barley rinsed ¼ cup harissa paste ½ cup vegetable stock Chopped fresh flat-leaf parsley Lemon wedges |
Preheat oven to 200 degrees. Heat oil in a large ovenproof pot over medium-high heat. Cook chicken pieces in pan on either side for about 4 – 5mins per side to help crisp the skin. Remove from pan.
Add onion and garlic and pearl barley and fry stirring often, until onions soften. Add sun dried tomatoes, chickpeas, harissa, and stock and bring it to a simmer.
Put the chicken back in skin side up and roast until chicken is cooked through for about 25 minutes. Sprinkle with parsley and serve with the lemon wedges.
Add onion and garlic and pearl barley and fry stirring often, until onions soften. Add sun dried tomatoes, chickpeas, harissa, and stock and bring it to a simmer.
Put the chicken back in skin side up and roast until chicken is cooked through for about 25 minutes. Sprinkle with parsley and serve with the lemon wedges.
Lime and coconut cashew cake
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INGREDIENTS
Crust: 1 cup toasted coconut chips 5 soft dates, pitted 1 ½ tbsp coconut oil melted 1 tbsp maple syrup 30g Pecans 1 tbsp Cocoa Powder |
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Filling:
1 ½ cups raw cashews, pre-soaked overnight ½ cup coconut cream (just the creamy top of the tin) zest of 1 lime ½ cup freshly squeezed lime juice ½ cup maple syrup ¼ tsp salt Lime Layer: ¼ tsp matcha powder ¼ tsp turmeric |
INSTRUCTIONS
1. Process all crust ingredients into a moist sticky crumble in a food processor. Transfer into a 6″ springform pan and press down firmly into a crust. Set aside.
2. Blend all filling ingredients into a completely smooth and creamy consistency in a power blender. Transfer half of this mixture into another bowl and set aside.
3. Add the lime layer ingredients to the remaining mixture in the blender and blend to combine.
4. Pour about a quarter of the lime colour mix into the center of the pan, then a quarter of the lighter colour mix, then alternate this till all the mix is in the tin. When all in, shake slightly to flatten it out. Then use a skewer to swirl some patterns into the top of the cashewcake.
5. Then Freeze overnight. Then thaw out slightly and enjoy!
1. Process all crust ingredients into a moist sticky crumble in a food processor. Transfer into a 6″ springform pan and press down firmly into a crust. Set aside.
2. Blend all filling ingredients into a completely smooth and creamy consistency in a power blender. Transfer half of this mixture into another bowl and set aside.
3. Add the lime layer ingredients to the remaining mixture in the blender and blend to combine.
4. Pour about a quarter of the lime colour mix into the center of the pan, then a quarter of the lighter colour mix, then alternate this till all the mix is in the tin. When all in, shake slightly to flatten it out. Then use a skewer to swirl some patterns into the top of the cashewcake.
5. Then Freeze overnight. Then thaw out slightly and enjoy!
buckwheat mushroom risotto
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Ingredients:
3 cups buckwheat 2 Tbsp Coconut Oil 2 Onions 4 Garlic Cloves ½ Litre Organic Vegetable Stock 250g Chopped Chestnut Mushrooms 50g Unfortified Nutritional Yeast 2 Tbsp Tahini 40g Mixed Seeds 500g Sweet Potato 1 Bag of Spinach Bunch of fresh Sage |
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- Slice the sweet potato and roast for 20 mins at 200°c.
- Chop the onion, crush the garlic and pan fry for 5 mins in the coconut oil. Add the sliced mushrooms for a further three mins.
- Add the buckwheat and sage with the veg stock. Simmer for 15 mins. Remove the cooked sweet potato from the oven and chop it up and add to pot.
- Then add the tahini, nutritional yeast, mixed seeds and spinach. Cook until the spinach is wilted. Add a little more boiling water if needed. Add additional seasoning if required.
Vegan Spelt Banana Bread
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Ingredients
Coconut oil 100ml, plus extra for the tin Almond milk or cashew milk 4 tbsp Cider vinegar ½ tbsp Erythritol 250g Bananas 3 medium very ripe, mashed Vanilla extract 1 tsp Spelt flour 250g Ground cinnamon ½ tsp Baking powder 1 ½ tsp ¼ tsp salt Method Heat the oven to 180C/fan 160C/gas 4. Oil a 450g loaf tin with coconut oil and line with a long strip of baking paper. Mix the almond milk and vinegar. In another bowl, mix 100ml coconut oil and erythritol until well combined. Add the milk mixture, bananas and vanilla to the oil and beat with electric beaters. Mix the flours, cinnamon and baking powder with ¼ tsp salt. Add the flour mixture to the wet mixture and stir thoroughly. Pour into the lined tin and bake for 60 minutes or until risen and springy, and a skewer poked into the middle comes out clean. |
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Spelt, also known as dinkel wheat or hulled wheat, is a species of wheat cultivated since approximately 5000 BC is an unprocessed flour.
Spelt is an ancient grain that's similar to wheat in appearance but has a tougher husk, which helps protect the nutrients inside the grain. Flour made from spelt has a nutty, slightly sweet flavour and can be used in most recipes that call for regular or whole-wheat flour.
The gluten in spelt has a different molecular make-up than the gluten in modern wheat. It is more fragile and more water soluble, which makes it easier to digest. Spelt is also higher in fibre than wheat, and the extra fibre aids in the digestion of the gluten.
Although a relative of wheat, it isn’t classed as wheat. Spelt is an ancient grain that is a sub-species of wheat. People who are allergic to wheat probably cannot tolerate spelt and should avoid it, although some wheat-intolerant people say that they are able to tolerate spelt.
Spelt is an ancient grain that's similar to wheat in appearance but has a tougher husk, which helps protect the nutrients inside the grain. Flour made from spelt has a nutty, slightly sweet flavour and can be used in most recipes that call for regular or whole-wheat flour.
The gluten in spelt has a different molecular make-up than the gluten in modern wheat. It is more fragile and more water soluble, which makes it easier to digest. Spelt is also higher in fibre than wheat, and the extra fibre aids in the digestion of the gluten.
Although a relative of wheat, it isn’t classed as wheat. Spelt is an ancient grain that is a sub-species of wheat. People who are allergic to wheat probably cannot tolerate spelt and should avoid it, although some wheat-intolerant people say that they are able to tolerate spelt.
vegan gingerbread biscuits
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DRY Mix -
2 cups spelt flour ½ cup coconut sugar ¼ tsp salt ½ tsp baking soda 2 tbsp ground ginger 1 tsp cinnamon ¼ tsp nutmeg ⅛ tsp cloves |
WET mix -
2 flax egg (2 tbsp Flax meal / 5 tbsp water and let sit for 10 mins to go gluey) 4 tbsp organic Molasses 6 tbsp coconut oil 2 tbsp cashew butter (I used my homemade one) |
Method –
- In one bowl, mix well together the WET mix above.
- In another bowl mix together DRY ingredients except coconut sugar. Mix well until you see no white baking powder lumps and then add coconut sugar and lix this in.
- The combine the wet and dry mixes, until a dough ball forms. I used a hand mixer, then my hands.
- Flour a board. Roll the dough until about ½ cm thick.
- Place board with the dough on it in the fridge for about an hour to set.
- Cut out biscuits in dough, keep re-rolling the left-over dough and make more biscuits.
- They will grow slightly so make sure there is room between them
- Place them all on an oven tray covered with a baking sheet and bake in a pre-heated oven for about 8 min at 175 C.
- They will come out quite soft. You will need to let them cool, and in this time they will harden. So leave them to cool. Unless, like me…you just shove them in your mouth straight out of the oven because I can’t wait for things to cool….
apple, walnut and avocado salad
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Ingredients
1/4 shredded White Cabbage 1/4 shredded Red Cabbage 1 fennel shredded 2 carrots shredded 2 red onions shredded 1 shredded Apple Handful of Rocket Handful of coriander Salt and pepper to taste 150g Soy or Dairy Greek Yoghurt (your choice) 2 tbsp Apple Cider Vinegar Topped with - 1 avocado Walnuts (or your choice of nuts Method Mix together all salad ingredients and top with avocado and nuts! Easy! |
paleo pecan pie slices
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CRUST
1 cup coconut flour 1/2 cup coconut oil, melted 1/4 cup + 2 tablespoons maple syrup FILLING 2 tablespoons ground flax seeds + 4 tablespoons water mixed together, (this makes your flax 'egg') 2 tablespoons coconut oil, melted 3/4 cup coconut sugar 1/2 cup maple syrup 1/2 teaspoon salt 1 tablespoon psyllium husk 2 tablespoons almond milk 1 teaspoon vanilla extract 2 cups pecans, roughly chopped |
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This was stolen and tweaked from Yummily website...be it was so good, it had to be added!
CRUST
Preheat oven to 350°F/180°C. Line an 8 x 10 inch baking tin and set aside.
In a mixing bowl add the crust ingredients (coconut flour, coconut oil and maple syrup) and mix until a soft dough forms.
Press the dough into the lined baking tin in an even layer. Poke a few holes across the crust and bake for 10 minute until the edges are golden. Remove from oven and set aside while you prepare the filling. Reduce the heat to 325°F/160°C.
FILLING
Add the coconut oil, coconut sugar, maple and salt to a medium sized saucepan. Whisk together and melt over a medium-low heat and simmer. Bring up to a boil for about 30 seconds and then remove from the heat.
In a small bowl or cup whisk together the almond milk, psyllium husk, vanilla extract and flax egg until no lumps remain. Pour that mixture in to the sugar mixing and whisk to fully combine.
Scatter 1 cup of the chopped pecans over the prepared pie crust. Stir the remaining pecans into the filling. Pour the filling over the crust.
Place in the middle of the oven and bake for 25 minutes. Remove from oven and let cool for 2 hours before cutting in to. Enjoy!
CRUST
Preheat oven to 350°F/180°C. Line an 8 x 10 inch baking tin and set aside.
In a mixing bowl add the crust ingredients (coconut flour, coconut oil and maple syrup) and mix until a soft dough forms.
Press the dough into the lined baking tin in an even layer. Poke a few holes across the crust and bake for 10 minute until the edges are golden. Remove from oven and set aside while you prepare the filling. Reduce the heat to 325°F/160°C.
FILLING
Add the coconut oil, coconut sugar, maple and salt to a medium sized saucepan. Whisk together and melt over a medium-low heat and simmer. Bring up to a boil for about 30 seconds and then remove from the heat.
In a small bowl or cup whisk together the almond milk, psyllium husk, vanilla extract and flax egg until no lumps remain. Pour that mixture in to the sugar mixing and whisk to fully combine.
Scatter 1 cup of the chopped pecans over the prepared pie crust. Stir the remaining pecans into the filling. Pour the filling over the crust.
Place in the middle of the oven and bake for 25 minutes. Remove from oven and let cool for 2 hours before cutting in to. Enjoy!
Almond and Flaxseed Bread
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10 slices
Dry ingredients 2¼ cups blanched almond flour ¼ cup ground flaxseed ½ teaspoon baking soda ½ teaspoon fine Himalayan salt 3 tablespoons Erythritol Wet ingredients 5 eggs** (4 if they are jumbo) 1 tablespoon extra virgin olive oil 1 tablespoon apple cider vinegar Fresh herbs (optional) 2 teaspoons fresh thyme leaves 2 teaspoons fresh rosemary, finely chopped Mixed Seeds or Chia seeds for decoration and crunch |
INSTRUCTIONS
Preheat the oven to 350°F 180 c In a food processor, combine the dry ingredients and pulse them until well combined, about 10 pulses. Add the wet ingredients and mix until well combined, about 20 seconds. Scrape down the edges and add herbs. Pulse another 5 or 6 times to mix the herbs into the dough without puréeing them. The dough will be like a very thick batter but should be thin enough that it wouldn’t roll into a ball. Pour dough into a greased 9×5 bread pan; there will be enough to fill the pan about halfway up. Sprinkle mixed seeds on top. Bake for 30-35 minutes, or until a toothpick comes out clean from the centre. Let cool in the pan for 30 minutes before serving. |
Liver and Kidney Homemade Pate
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Fry off the kidneys for 5 mins in the butter, then add the onions until the onions are starting to soften. The add the garlic and liver and all other seasoning and herb ingredients. Fry till kidneys and liver are just done. DO not over cook them as they become toughened. Blend together to your favourite consistency, either coarse, slightly course or a smooth pate. Add to storage tubs. Allow to cool down a little. And then melt the ghee and pour to cover the top of the pate. This seals it when cooled and solidifies. Then it can last 2 -3 weeks in the fridge. Once you break the butter, eat within 3-5 days. Great with any of the breads on this page! |
apple and blackberry breakfast bars
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Ingredients
Oat Crust: 100g rolled oats 95g blanched almond flour ½ cup of mixed nuts (I used walnuts and almonds) ¼ teaspoon salt 1 tsp cinnamon ¼ cup whole hemp seeds ½ cup coconut oil 2 tbsp Erythritol (more or less to suit taste) 2 teaspoons water Apple and Blackberry Filling: 10 oz fresh blackberries 2 Apples 1 tablespoons honey, optional depending on the sweetness of your fruit 2 teaspoons chia seeds Picked the apples and blackberries in the morning, baked in the evening. Fab. . 
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Instructions Filling: Preheat oven to 350ºF. In a food processor, mix blackberries, apples, honey if required, and chia seeds. Put aside to set a little while you prepare the oat crust. Oat Crust: Line an 8 or 9-inch pan with parchment paper or grease lightly to keep crust from sticking and set aside. Place rolled oats, nuts, hemp seeds and salt into food processor and blend until finely ground into oat flour. Add almond flour, cinnamon, melted coconut oil and erythritol, blending until dough holds together when pinched between your fingers. Add a little water, if needed, to form the dough. Reserve ¾–1 cup of the oat dough. Press the remaining crust firmly into the bottom of the pan. Spread berry filling evenly across crust and top with reserved dough crumbles. To get chunky crumbles on top, clench dough tightly in your fist and then roughly break up into large clumps. Sprinkle across berry filling, leaving some berry filling exposed for a more marbled, rustic look. Bake for 25 minutes, until crust is lightly golden and filling has thickened. Let cool completely before cutting into bars. Makes 9 bars |
Bone Broth (for Fasting)
Bone broth is ideal for a fast because it’s full of important macro-nutrients and micro-nutrients, including amino acids, vitamins and minerals; collagen; electrolytes; and even antioxidants like glucosamine. It is reported to help with -
1. Stronger immunity against common illnesses or allergies
2. Reduced symptoms related to digestive disorders
3. Enhance digestion
4. Help towards healthier joints, ligaments and tendons
5. Youthful-looking skin thanks to bones collagen
6. Strengthen bones
7. Help intake of importance minerals like calcium, phosphorous, magnesium, potassium and more.
8. And it helps take away hunger pangs on a fast and feels like a soup has been eaten!
I used cow leg bones, and these you are supposed to slow cook for 24 - 48 hours with Carrots, celery, onions, (and I added) garlic, dried herbs and spices, and Himalayan salt and pepper.
I chose to pressure cook for 8 hours. It was however, quite a chore as it turned out!
1. My pressure cooker only cooks for a max of 2 hours, so I to keep turning it on again every 2 hours.
2. After the first 2 hr stint, I had put it on auto quick release, and it would seem over filled it, causing it to spray broth all over my kitchen...DOH!
3. Once it finally finished, draining and straining a vat of bones isn't an easy thing to do, and again a lot ended up all over my kitchen.
4. It then needed chilling, so I went off to work. Came back and then had to remove the layer of centimetre of fat formed on the top of it, drain it again, and put it into pots for storage. Not after tasting one.
5. Although I know it is super good for you, it is just watering beefy broth, and pleasant enough to drink, and a nice flavour when on a fast day. However, I wouldn't be serving it at a dinner party.
6. THE BEST BIT!! And a pleasant surprise, was the layer of fat! (Not to be eaten on a fast day!) I spread the fat like butter on my homemade almond bread this morning, with my scrambled eggs...and OH MY DAYS..that made it all worth it!! (Well...sort of...it was a bit of a ball ache...!)
So, there you go. My bone broth experience.
1. Stronger immunity against common illnesses or allergies
2. Reduced symptoms related to digestive disorders
3. Enhance digestion
4. Help towards healthier joints, ligaments and tendons
5. Youthful-looking skin thanks to bones collagen
6. Strengthen bones
7. Help intake of importance minerals like calcium, phosphorous, magnesium, potassium and more.
8. And it helps take away hunger pangs on a fast and feels like a soup has been eaten!
I used cow leg bones, and these you are supposed to slow cook for 24 - 48 hours with Carrots, celery, onions, (and I added) garlic, dried herbs and spices, and Himalayan salt and pepper.
I chose to pressure cook for 8 hours. It was however, quite a chore as it turned out!
1. My pressure cooker only cooks for a max of 2 hours, so I to keep turning it on again every 2 hours.
2. After the first 2 hr stint, I had put it on auto quick release, and it would seem over filled it, causing it to spray broth all over my kitchen...DOH!
3. Once it finally finished, draining and straining a vat of bones isn't an easy thing to do, and again a lot ended up all over my kitchen.
4. It then needed chilling, so I went off to work. Came back and then had to remove the layer of centimetre of fat formed on the top of it, drain it again, and put it into pots for storage. Not after tasting one.
5. Although I know it is super good for you, it is just watering beefy broth, and pleasant enough to drink, and a nice flavour when on a fast day. However, I wouldn't be serving it at a dinner party.
6. THE BEST BIT!! And a pleasant surprise, was the layer of fat! (Not to be eaten on a fast day!) I spread the fat like butter on my homemade almond bread this morning, with my scrambled eggs...and OH MY DAYS..that made it all worth it!! (Well...sort of...it was a bit of a ball ache...!)
So, there you go. My bone broth experience.
The Best Falafel
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*The picture on your left shows it served with the Mango and Strawberry Salsa recipe below
Ingredients 500g dry chickpeas – raw are essential, do NOT substitute canned. 1 small onion, roughly chopped Big bunch of chopped fresh parsley about 60g Bunch of chopped fresh coriander about 30g 4 cloves garlic ½ tsp baking powder 1/2 tbsp salt 1 tbsp cumin 1 ½ tbsp ground coriander 1/4 tsp black pepper 1 chilli chopped or 1 tsp of chilli powder Coconut oil for frying |
1. Pour the chickpeas into a large bowl and cover them by about 3 inches of cold water. Let them soak overnight. They will double in size as they soak.
2. Pulse all ingredients together until a rough, coarse meal forms. Scrape the sides of the processor periodically and push the mixture down the sides. Process till the mixture is somewhere between the texture of couscous and a paste. You want the mixture to hold together, and a more paste-like consistency will help with that... but don't over process, you don't want it turning into hummus!
3. Cover the bowl with plastic wrap and refrigerate for 1-2 hours.
4. Shape into balls or burgers and shallow fry until crisp on the outside and fluffy on the inside. Yum!
2. Pulse all ingredients together until a rough, coarse meal forms. Scrape the sides of the processor periodically and push the mixture down the sides. Process till the mixture is somewhere between the texture of couscous and a paste. You want the mixture to hold together, and a more paste-like consistency will help with that... but don't over process, you don't want it turning into hummus!
3. Cover the bowl with plastic wrap and refrigerate for 1-2 hours.
4. Shape into balls or burgers and shallow fry until crisp on the outside and fluffy on the inside. Yum!
Mango and Strawberry Salsa
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INGREDIENTS 2 ripe Mangos, diced 100g Strawberries 1 medium red bell pepper, chopped 1 chopped red onion ¼ cup packed fresh coriander leaves, chopped 1 chilli pepper, seeded and minced 1 large lime, juiced (about ¼ cup lime juice) ⅛ to ¼ teaspoon salt, to taste INSTRUCTIONS In a serving bowl, combine the prepared mango, strawberries, bell pepper, onion, coriander and chilli pepper. Drizzle with the juice of one lime and mix well. Season to taste with salt. For best flavor, let the salsa rest for 10 minutes or longer. |
Spirulina and Caffeine Energy Bombs
Put the dates, walnuts and spirulina into a food processor and process at full speed until a stiff paste forms. Sprinkle the desiccated coconut onto a plate and have another clean plate to hand. Processing the ingredients at high speed will have squeezed the oil from the walnuts, so the paste will be very oily. Break off thumb sized pieces of the paste, roll them into balls, then roll in the desiccated coconut. Place the coated balls on a clean plate. Once you have coated all the balls, place in the fridge for a few hours, which will make them firmer and give them a great chewy texture. |
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treewell farm soup (courgette and Goats cheese soup)
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Ingredients
Method Heat the oil in a large pan and fry the leeks for a few mins to soften. Add the courgettes, then cover the pan and cook for 5 mins more. Pour in the stock, cover and cook for about 7 mins. Add the spinach, then cover the pan and cook for 5 mins so that it wilts. Take off the heat and blitz until really smooth with a hand blender. Add the goat’s cheese and basil, then blitz again. |
Cold Cooked Salmon (Keto / Paleo / LCHF)
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Here's something LCHF, Keto and Paleo, very healthy, fresh and lighter to eat and great for the microbiome!
I cold cooked a side salmon by mixing fresh lemon juice and flesh, dill, organic mustard and a little Manuka honey (Erythritol or chosen sweetener fine too if your Keto) salt and pepper. Poured into a platter, put in salmon, topped up with water so the fish is covered. Cover it with a heavy lid ensuring the salmon stays pushed down into the liquid mixture and it fully covered and leave in the fridge for 24-36 hours. Cold cooks it and ready to eat. No polyunsaturates damaged, all good fats in tact and served with fresh sauerkraut and avocado. So many good fats and good bacteria for the gut. With the lemon sauce drizzled, simple and delish! |
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Spelt and oat bread (no nuts or eggs)
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INGREDIENTS
INSTRUCTIONS Heat oven to 170 degrees. Grease (with coconut oil) and flour a 9×5 loaf pan. In a medium bowl, mix the spelt flour, oats, chia seeds, baking powder and salt. In a saucepan, warm the milk, and add the honey and oil and mix together. Mix together the wet and dry ingredients until completely combined. Pour batter into the prepared pan and sprinkle the ¼ cup rolled oats over the top. Gently press the oats onto the batter. Bake for 60 - 70 minutes. Let cool completely. |
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Cauliflower Rice Paella (Keto)
Ingredients
4 tbsp butter
1 link of Chorizo sausage
2 chicken thighs
1 onion finely diced
2 fresh tomatoes diced or 1 jar of diced tomatoes,drained
1 red bell pepper
4 cloves fresh garlic minced
1 head cauliflower
2 cups chicken stock
1 tiny pinch of saffron threads
1 tsp salt
½ tsp black pepper
½ tsp paprika
1 dozen mussel's
4 large king prawns
200g of fresh Squid
fresh parsley chopped and lemon to garnish
Instructions -
Heat the olive oil or butter in a large flat skillet.
Saute the chorizo until browned and remove from pan.
Cut the chicken into bite-size pieces and add to pan.
Cook until cooked through and browned and remove.
In the skillet, saute the finely diced onion, tomatoes, bell pepper and garlic and cook for about 3 minutes on medium heat until onions are translucent.
Using a food processor or cheese grater, grate the cauliflower until it is in small, rice-size pieces.
Add the cauliflower to pan with the vegetables.
Pour in chicken broth.
Add saffron, salt, black pepper, and paprika and simmer for 10-15 minutes or until cauliflower is tender.
While that is simmering, add ½ inch of water to a small pan and bring to a boil.
Add the mussel's cook at least 5 minutes until they have opened up. Do not use any that don't open!
When the cauliflower is starting to get tender, add the squid and the prawns and continue to cook until pink.
When prawns and cauliflower are cooked and cauliflower is bright yellow from the saffron, add the cooked sausage, chicken, mussel's, and oysters to the top of the pan.
Sprinkle with chopped parsley and squeeze lemon wedges on top just before serving.
Enjoy!
4 tbsp butter
1 link of Chorizo sausage
2 chicken thighs
1 onion finely diced
2 fresh tomatoes diced or 1 jar of diced tomatoes,drained
1 red bell pepper
4 cloves fresh garlic minced
1 head cauliflower
2 cups chicken stock
1 tiny pinch of saffron threads
1 tsp salt
½ tsp black pepper
½ tsp paprika
1 dozen mussel's
4 large king prawns
200g of fresh Squid
fresh parsley chopped and lemon to garnish
Instructions -
Heat the olive oil or butter in a large flat skillet.
Saute the chorizo until browned and remove from pan.
Cut the chicken into bite-size pieces and add to pan.
Cook until cooked through and browned and remove.
In the skillet, saute the finely diced onion, tomatoes, bell pepper and garlic and cook for about 3 minutes on medium heat until onions are translucent.
Using a food processor or cheese grater, grate the cauliflower until it is in small, rice-size pieces.
Add the cauliflower to pan with the vegetables.
Pour in chicken broth.
Add saffron, salt, black pepper, and paprika and simmer for 10-15 minutes or until cauliflower is tender.
While that is simmering, add ½ inch of water to a small pan and bring to a boil.
Add the mussel's cook at least 5 minutes until they have opened up. Do not use any that don't open!
When the cauliflower is starting to get tender, add the squid and the prawns and continue to cook until pink.
When prawns and cauliflower are cooked and cauliflower is bright yellow from the saffron, add the cooked sausage, chicken, mussel's, and oysters to the top of the pan.
Sprinkle with chopped parsley and squeeze lemon wedges on top just before serving.
Enjoy!
Terri's Oat Soaks
Mix Muesli, yogurt and vanilla together and put on top of the honey and apple. Sprinkle on the top the hemp seeds and Omega seeds. Sprinkle on top the Pistachios and Goji berries. (Picture shows without) Cover and put in fridge overnight. |
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Vegetable, Date and Chickpea stew
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Ingredients
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Method
Heat the slow cooker to high or low, depending on desired cooking time. Put the tomatoes, onion, garlic, ginger, spices, coriander stalks, balsamic vinegar, oil, lemon zest and ½ the dates into a blender. Whizz to a purée. Pour into the slow cooker. Add chopped carrots. Celeriac and parsnips. Season and cook for 1-2 hours on high or 5-6 hours on low until the sauce is thick and rich-tasting and veg stewed. Stir in the chickpeas, spinach, and the remaining dates, and cook for 60 minutes on low or 12 mins on high. Add the lemon juice and check the seasoning once again, adding more if necessary. Serve with coriander and sprinkled roasted cashews. I roasted some Sweet Potato, Purple Vitelotte potato, Jerusalem artichokes and Celeriac seasoned with sumac and paprika and salt. This is the first time I had cooked with celeriac. (And the one I bought was huge!) So I put some in the stew, roasted some and will mash some in the week. And decide how I prefer to eat it! |
Chia seeds and Coconut Soak
- 2 cans of Coconut Milk
- 1 cup of chia seeds
- Vanilla Drops
- 3 tbsp Desiccated Coconut
- Honey (or chosen sweetener if preferred) to taste
- Ground Cinnamon
- Ground Ginger
- Walnuts and Goji berries to top
Coconut and Walnut Scottish Oat Cakes
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Winter veg stew with spelt dumplings
SPELT DUMPLINGS –
140g spelt flour 1 1/2 tsp baking powder, sifted 1/2 tsp sea salt 100ml almond or cashew milk 1 tbsp melted coconut oil |
STEW -
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Method -
Preheat oven to 180 degrees. Chop and prep all veg. put all (apart from the spinach) in large pan on medium heat with coconut oil, bay leaves and salt and pepper. The add the drained pickled onions, allspice and cloves, and then cook for about 15 mins. Add the ale and pearl barley, jam and stock and let it all cook occasionally stirring for about another 5 minutes. Turn off the heat and cover the pot and pop it in the oven for 40 mins.
Make the dumplings. In a medium sized bowl, mix the spelt flour, baking powder, and salt. Add the almond milk and coconut oil and stir. This is a wet, lumpy mixture; do not over mix. Divide into six dumplings. Take out the stew from the oven and stir in the spinach and then plop the dumplings on top of the stew. And put it back in the oven for another 10 to 15 minutes, depending on how moist (or dry) you like your dumplings.
Preheat oven to 180 degrees. Chop and prep all veg. put all (apart from the spinach) in large pan on medium heat with coconut oil, bay leaves and salt and pepper. The add the drained pickled onions, allspice and cloves, and then cook for about 15 mins. Add the ale and pearl barley, jam and stock and let it all cook occasionally stirring for about another 5 minutes. Turn off the heat and cover the pot and pop it in the oven for 40 mins.
Make the dumplings. In a medium sized bowl, mix the spelt flour, baking powder, and salt. Add the almond milk and coconut oil and stir. This is a wet, lumpy mixture; do not over mix. Divide into six dumplings. Take out the stew from the oven and stir in the spinach and then plop the dumplings on top of the stew. And put it back in the oven for another 10 to 15 minutes, depending on how moist (or dry) you like your dumplings.
Coconut Bread
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INGREDIENTS
INSTRUCTIONS Preheat oven to 180 C (355 F). Crack the eggs into a bowl and mix for 1 minute until well combined. Add the coconut flour, butter, salt, baking powder and Psyllium Husk, and mix until completely combined. The mixture will become quite thick. Line an 8.5 X 5-inch (21.5 x 12.7 cm) loaf tin with parchment paper and pour the batter into the tin. Level the top with a spatula if uneven. Bake for 50 minutes or until a skewer comes out of the middle clean. Slice and store in the fridge for up to 5 days or in the freezer for up to 2 weeks. This bread freezes well. |
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Homemade Carb-Free Granola
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I miss cereals and granola...as most of the shelf ones are full of refined sugars and who knows what else! So I thought I'd make my own as I'm a big believer in knowing what's in my food. What a result!! Check out the carb version on this list too!
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Mix all together. Just pulse all nuts and seeds, not too much so they stay chunky, then hand mix in all other ingredients. Flatten out on a baking paper lined tin, and bake for 15 mins on 160 degrees. Let cool and stiffen, and break up.
The smells were amazing, and so the result! Cereal that I had with some full fat Greek yogurt and a little pear. Oooof yes!! Its 12 portions, so will last me a while too!
The smells were amazing, and so the result! Cereal that I had with some full fat Greek yogurt and a little pear. Oooof yes!! Its 12 portions, so will last me a while too!
Pecan Gumbo with johnny cakes
- Gumbo Ingredients
- 1 large onion
3 cloves Garlic
4 sticks of celery
1 bunch of Spinach
1 bunch of kale
2 mixed coloured peppers
200g frozen garden peas
200g soaked overnight chickpeas
3 tbsp red split lentils
200g Okra
1 ½ Tbsp Coconut oil
3 tbsp of Spelt Flour
4 bay leaves
5 sprigs of thyme
80g Pecan Nuts
½ tsp Cayenne Pepper
1 tsp Smoked Paprika
100ml Red Wine
1 x 400g tin of plum tomatoes
Method –
- In a large pan add coconut oil and flour and stir over heat until it thickens. Add in chopped onions, celery, garlic, bay leaves, thyme and peppers and cook for 20 mins watching and stirring it so not to burn.
- Then add the cayenne pepper, paprika and wine and let it reduce a little, then add the tomatoes, chickpeas, pecans and lentils and enough water to cover the ingredients in the pan. And stir.
- Let it simmer for 30 mins. During this time, prepare the Johnny Cakes as per below instructions.
- In the last 5 mins, add the kale, spinach and peas and stir in. Add salt and pepper to taste.
- Fry off the Okra in some coconut oil and salt and sprinkle the charred Okra.
- I served with a mix of quinoa and buckwheat, and a Johnny Cake on top.
Johnny Cake Dumplings
2 cups of spelt flour
1 tsp of baking powder
½ tsp salt
1 cup of ice cold water
3 tbsp coconut oil
Method
- Combine dry ingredients
- Add the ice cold water and form a large sticky ball of dough
- Add enough coconut oil to a heated skillet for pan frying, not deep frying
- Form 6 small balls and then flatten them and place in the hot coconut oil. Turning occasionally, until brown on all sides.
- Place them on top of the Gumbo and serve.
Terri's Black Bean Brownies
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Prepare an 8x8 baking pan by spraying it with cooking spray. Mix all ingredients in a food processor or blender. Add the beans last and make sure you blend VERY well. Bake for 30 minutes, or until toothpick comes out clean. Allow to cool before slicing. Brownies are approx. 2"x2" in size. |
Blueberry and Maqui Berry Cheesecake
ngredients for Crust
Blueberry filling
Crust
Blueberry filling
- 60 g almonds
- 60 g cashews roasted
- 70 g dates previously soaked for minimum 1 hour
- 1 tablespoon coconut oil
- 2 tablespoons cacao powder
Blueberry filling
- 200 g cashews previously soaked for minimum 4 hours
- 100 g blueberries fresh
- 3 tablespoons maqui berries (I used dried)
- 4 tablespoons coconut oil
- 10 tablespoons Erythritol
- Juice of 1/2 lemon
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Crust
- Line the base of a 16 cm spring form cake tin with baking paper.
- Place almonds and cashews in a food processor and process until they are finely ground. Drain dates and squeeze out any excess water. Add them to the food processor along with coconut oil and cacao powder. Process until mixture sticks together. Adjust sweetness.
- Once it’s all combined, press the crust mixture into the cake tin, making sure you press it out evenly. Place it in the fridge.
Blueberry filling
- Drain the cashews and place them in a blender. Add all the other ingredients: fresh blueberries, dried maqui berries, coconut oil, erythritol, lemon juice. Blend on high speed until completely smooth.
- Pour the filling over the crust and place the cake in the freezer to set for at least couple of hours or leave it in the fridge overnight.
Before serving top with blueberries and almond flakes.
lime and coconut cauliflower rice
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Ingredients
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Instructions
1. Place half of cauliflower in food processor; pulse until cauliflower is chopped into pieces about the size of
rice. Repeat with the other half. Set aside.
2. Heat oil in large nonstick skillet over medium-high heat.
3. Add cauliflower; cook, stirring frequently, for 4 to 6 minutes.
4. Add coconut milk, coconut, and 3 Tbsp. lime juice. Bring to a boil. Reduce heat to medium-low; gently boil,
stirring occasionally, for 8 to 12 minutes, or until tender and liquid evaporates.
5. Add remaining 1 Tbsp. lime juice, lime zest, coriander, and salt; cook for 2 minutes, or until lime juice
evaporates.
6. Divide evenly into eight serving bowls; garnish evenly with coriander.
1. Place half of cauliflower in food processor; pulse until cauliflower is chopped into pieces about the size of
rice. Repeat with the other half. Set aside.
2. Heat oil in large nonstick skillet over medium-high heat.
3. Add cauliflower; cook, stirring frequently, for 4 to 6 minutes.
4. Add coconut milk, coconut, and 3 Tbsp. lime juice. Bring to a boil. Reduce heat to medium-low; gently boil,
stirring occasionally, for 8 to 12 minutes, or until tender and liquid evaporates.
5. Add remaining 1 Tbsp. lime juice, lime zest, coriander, and salt; cook for 2 minutes, or until lime juice
evaporates.
6. Divide evenly into eight serving bowls; garnish evenly with coriander.
Carrot and walnut cake
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Ingredients -
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Preheat the oven to 180C / 350F. Grease an 8-inch cake tin with coconut oil.
In a large bowl, add the flour, baking powder and soda, cinnamon, mixed spice and stir to combine.
Add the coconut oil, almond milk, flaxseed mixture, maple syrup, vanilla and vinegar. Stir to combine. And then stir in the carrots and walnuts.
Transfer the mixture to the cake tin and bake for approximately 50 - 60 minutes or until a skewer inserted into the centre of the cake comes out clean.
Leave to cool completely. And enjoy!
In a large bowl, add the flour, baking powder and soda, cinnamon, mixed spice and stir to combine.
Add the coconut oil, almond milk, flaxseed mixture, maple syrup, vanilla and vinegar. Stir to combine. And then stir in the carrots and walnuts.
Transfer the mixture to the cake tin and bake for approximately 50 - 60 minutes or until a skewer inserted into the centre of the cake comes out clean.
Leave to cool completely. And enjoy!
Sweet Potato Chickpea Veggie Burger
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Ingredients
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Instructions -
Preheat oven to 200 degrees c. Peel and slice the sweet potatoes. Place into a microwave-safe tub. Add in 4 tbsp of water, cover and then microwave for 5 to 8 minutes. Allow sweet potatoes to cool. Or of course you can boil or bake them, whichever you prefer.
Put sweet potatoes, chickpeas, onions, garam masala, coriander. basil and salt into a food processor. Process until everything is combined. Add in peas and mix by hand then form into 6 to 8 patties. Fry with some oil to seal the outsides.
Then move burgers into oven and bake burgers in the oven for 15 minutes till outside is crisp. Take burgers out of the oven and serve.
Preheat oven to 200 degrees c. Peel and slice the sweet potatoes. Place into a microwave-safe tub. Add in 4 tbsp of water, cover and then microwave for 5 to 8 minutes. Allow sweet potatoes to cool. Or of course you can boil or bake them, whichever you prefer.
Put sweet potatoes, chickpeas, onions, garam masala, coriander. basil and salt into a food processor. Process until everything is combined. Add in peas and mix by hand then form into 6 to 8 patties. Fry with some oil to seal the outsides.
Then move burgers into oven and bake burgers in the oven for 15 minutes till outside is crisp. Take burgers out of the oven and serve.
thai squash and pineapple curry
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Ingredients
Fry the onion for 5 mins until softened. Stir in the red curry paste, then add the squash, coconut milk and stock. Simmer for 15-20 mins until the squash is tender. After 10 mins cooking, tip in the green beans. Stir in the pineapple and coriander, cooking for just a few mins until the pineapple heats through. Sprinkle with the coriander leaves and then you could serve (as in the picture) with my lime and coconut cauliflower rice. |
Cappuccino Cheesecake (LCHF)
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BASE
1/4 cup walnuts, finely ground 1 1/4 cup ground almonds 5 Tbsp butter, melted 3 Tbsp Erythritol or sugar alternative 1/2 tsp ground ginger 1/4 tsp mixed spice ½ tsp Cocoa 80% powder OR with Dates – 60 g almonds 60 g cashews roasted 70 g dates previously soaked for minimum 1 hour 1 tablespoon coconut oil 2 tablespoons cacao powder Top – 200 g cashews soaked for minimum 4 hours in 4 x espresso shots 4 tablespoons coconut oil 6-8 tablespoons Erythritol sugar alternative Up to 1 Tbsp Cocoa Powder (depending on your preference in dark chocolate flavour strength) Instructions Crust with Dates
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Crust without Dates -
Using a food processor, blend the walnuts and almonds until it forms a crushed crumble type texture. Should only take 30 seconds ish. Place the crushed walnuts/almonds into a bowl, and mix the melted butter, erythritol, cocoa, mixed spice and ginger together until it's combined. Grease a 16 cm (7.5") cake tin and spread the walnut/almond base into the cake tin. Press into the bottom and sides until even. Cappuccino topping
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Keto Vegan Tofu Fritters
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Toffee Spelt Cake
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Ingredients
Toffee Sauce :
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Method
Preheat the oven to 160 degrees and grease your cake tin with a bit of coconut oil.
In a saucepan, bring the almond milk and dates to a gentle simmer. Simmer for 3 minutes, remove from the heat, and cool down. Once cooled pour in a bowl, add the oil, apple sauce and mix.
Gently fold in the spelt flour, baking powder, salt and spices until fully combined.
Spoon the mixture in and pop in the preheated oven for around 30 minutes or until the slightly brown and the cake gently springs back when you touch it.
While the cake is baking, make up the toffee sauce. In a small bowl whisk together all of the toffee sauce ingredients until you have smooth mixture.
Remove cake from oven, let it cool for a few minutes, and then prick with a fork all over.
Pour the toffee sauce all over it and top it up with some lightly toasted pecans.
Preheat the oven to 160 degrees and grease your cake tin with a bit of coconut oil.
In a saucepan, bring the almond milk and dates to a gentle simmer. Simmer for 3 minutes, remove from the heat, and cool down. Once cooled pour in a bowl, add the oil, apple sauce and mix.
Gently fold in the spelt flour, baking powder, salt and spices until fully combined.
Spoon the mixture in and pop in the preheated oven for around 30 minutes or until the slightly brown and the cake gently springs back when you touch it.
While the cake is baking, make up the toffee sauce. In a small bowl whisk together all of the toffee sauce ingredients until you have smooth mixture.
Remove cake from oven, let it cool for a few minutes, and then prick with a fork all over.
Pour the toffee sauce all over it and top it up with some lightly toasted pecans.