Grain- Free Breakfast Cereal

img_8126

Breakfast is my absolute favorite meal and I get way too excited about throwing my feet on the floor and baking something healthy, warm and yummy for my family. Some days I have more time than others; this recipe is a great one when you are in a hurry as it can bake (and cause the house to smell soooo good) while you get ready to start your day.

3/4 to 1 cup Seed flour (I use ground sunflower, pumpkin and hemp seeds, but any sort of flour will do
5-6 large organic apples, preferably a sweet version
Small spoon of cinnamon
Raw honey to taste (optional)
Chopped almonds (optional)
Warmed coconut cream/milk (optional)

  1. Chop the apples into bite size pieces. Use a splash of water to make sure they are wet.
  2. Toss in the seed flour.
  3. Place in a baking pan and coat with cinnamon and chopped almonds.
  4. Bake at 180C for about 20-25 minutes, mixing once after about 15 minutes.
  5. Once pulled from the oven top with some warm coconut cream or milk and raw honey.

If you eat dairy this dish is really good with yogurt as well. Enjoy!

Advertisements

Halva Cookie Bites

 

IMG_4989.JPG

These beauties taste like melomakarona, which are traditional Greek Christmas cookies. They are so darn delicious…. If you cannot locate halva, try rolling your cookies in crushed nuts or seeds. I prefer to use cashews as they are creamy.

1.5 cups GF oats
2 TBSPs oil (cold pressed olive or coconut oil are my favorites)
2 TBSP tahini
2 TBSP raw honey
Splash of vanilla, sea salt and cinnamon

Garnish:
Handful  of orange chocolate (I used stevia sweetened)
Handful of halva (I used honey sweetened)

  1. Mix all ingredients in a bowl until well incorporated.
  2. Roll into balls. If too dry add a bit more tahini.
  3. Melt chocolate over medium heat. Set aside.
  4. Crush halva into crumbles on a plate.
  5. Roll balls in chocolate.
  6. Roll balls in halva crumbles.
  7. Set in fridge for one hour.

Happy Summer!!!

 

Peanut Butter and Jelly Cupcakes

IMG_9228

I make these as a mini cupcake and sprinkle with fresh strawberries for added color and flavor. A great dairy-free way to make a delicious, creamy frosting. Try using different nut butters and flavor extracts to create your own version.

GF Peanut Butter and Jelly Cupcakes

½ cup coconut flour
½ TSP baking powder*
½ TSP baking soda*
½ TSP salt
2 TBSP coconut oil
4 organic free-range eggs
¼ cup honey, maple syrup (or sweetener of choice)
¾ cup fruit-sweetened strawberry jam (or ripe strawberry puree)
1 TBSP vanilla

Frosting:
½ cup peanut butter
1 cup coconut cream
2-3 TBSP maple syrup or raw honey
½ TSP vanilla
Dash sea salt

  1. Preheat oven at 350F.
  2. Combine flour, salt, baking powder and baking soda.
  3. Add remaining ingredients and stir until well incorporated.
  4. Spoon into a greased muffin tin and bake for 16-20 minutes.
  5. While baking prepare frosting and refrigerate.
  6. When muffins are ready, pull from oven and cool.
  7. Once cool, top with frosting.

 

*I tend to leave out baking powder and baking soda and the results are generally the same. Sometimes I add in a spoon of chia seeds in place of baking soda/powder.  

Yeast-Free Buns

For those of you that like bread but prefer to avoid the gluten and yeast, this might just be your new favourite recipe. Crispy on the outside and moist on the inside, just like a good ‘ol bakery bun. Make sure your agar agar is of good quality, otherwise you will be working with a highly-bleached product. 

Both my daughter and I follow a low-gluten diet. A good task as both of us showed positive for gluten-intolerance in recent allergy testing. For me, avoiding gluten has helped me to heal from Hashimoto’s. For my daughter, avoiding gluten has kept her focused on eating higher nutrient foods. I also prefer to avoid yeast and to make my own bread using agar agar, baking powder, chia seeds or eggs. I also make my own sourdough using airborne “yeast,” which means I simply let the bread ferment at room temperature for a few days.

Since I still want to enjoy “bread,” if not every day at least from time to time, I came up with this recipe. Now we enjoy warm toast with melted butter and fresh jam- a taste that stands in a league of its own.

2 heaping cups of flour (I used only brown rice, but prefer to mix with one other gluten free flour, like oat or millet)
1/4 cup agar agar
2/3 cup hot water (give or take)
Large pinch of sea salt
Garnish: sunflower seeds, coconut oil or butter

  1. Mix flour and agar agar in a bowl.
  2. Add in about 1/4 cup hot water. This will cause the agar agar to gelatinise.
  3. Knead together flour with hands for about 4-5 minutes, making sure dough is soft enough to form a ball but not sticky enough to stick to your fingers.
  4. Roll into a ball and let it sit for about 3 hours in a warm, draft free area.
  5. Roll into balls and top with sunflower seeds and oil/butter.
  6. Bake at 400F for about 10-12 minutes.

These are best eaten warm right out of the oven. As we are in Mykonos, I topped my bread with fresh homemade goat cheese and local honey.
Enjoy!

Vegan Cherry Cobbler Muffins

I made these on a whim. Had a craving for something warm, gooey and chewy and boy did they hit the SPOT!

Since it is cherry season it is easy to find cherries here in Greece and they are so delicious. I love that, unlike most fruits,  cherries are a “warm” fruit. This means that if you have a colder constitution, cherries are a great fruit source for you.

I just found out that both my daughter and I have egg sensitivities, mainly to the whites, so I have been making more vegan-based recipes, which is my culinary background. Chia or flax seeds are a great binding agent, as well as baking powder, agar agar and even bananas. I love using chia seeds as they are loaded with good stuff, including calcium, zinc, and antioxidants. Toddler approved, as my daughter ate these up!

1/3 coconut butter, coconut oil or coconut cream
1/3 cup water
1 cup GF oats, ground
handful of cherries, de-pitted
2 TBSP pine nuts
1 TBSP chia seeds
1/4 TSP vanilla stevia (or 2 TBSP honey, maple syrup or sweetener of choice)
Dash of cardamom and sea salt

Garnish:
Pine nuts

 

  1. If using coconut butter, thin over hot water until runny.
  2. Mix butter, water and oats.
  3. Fold in remaining ingredients.
  4. Pour into muffin cups or a greased muffin tin.
  5. Top with a sprinkle of pine nuts.
  6. Bake at 200C for about 15 minutes.

Makes about 6 muffins.

IMG_1984-1

Raspberry Cashew Milk

 

IMG_1980

 

Every now and then I crave a fresh, creamy, homemade glass of nutmilk, which I believe tastes best when mixed with juicy fruit and spices. Especially now with the hot Hong Kong weather, a smoothie like this one can really hit the spot. Making your own nutmilk is so simple you will wonder why you ever bought nutmilk in the first place.

Bursting with vitamin C, calcium and antioxidants. And good for your libido!

Raspberry Cashew Milk

1/4 cup raspberries
2 golden kiwis
2 TBSP raw cashews
1/2 cup filtered water (add more or less for desired consistency)
1 drop nutmeg essential oil/ dash ground nutmeg (optional)

1l Pop in your blender until nice and buttery.

Feel free to serve this milk alongside your oatmeal, as a base for your protein shake or drink it just as it is. Enjoy!

IMG_1982

I LOVE Breakfast

This is my version of the PERFECT breakfast. To me I see a plate full of medicine. It has veggies, healthy fats, fermented foods, life-enhancing spices and a bit of protein. It is colorful, easy to make and full of flavor. Bring it on.

This is how to make this medicinal dish in four simple steps:

  1. Sautee two handfuls of fresh/frozen spinach with coconut oil until cooked through. Set aside on a serving plate.
  2. Fry an egg in some coconut oil and place on spinach.
  3. Sprinkle with curcumin/turmeric*, sea salt and black pepper.
  4. Finish with a splash of fermented cabbage. Viola!

 

*A little more  about curcumin:

Curcumin is a compound found in turmeric, which is a spice in the ginger family. High amounts of curcumin have been shown to reduce inflammation, to combat yeast/candida and to  increase glutathione levels. I have attached a link to a product both my daughter and I use called Enhansa. I have no affiliation with the company.

 

 

 

 

 

Chinese Yam

photo 8

Chinese Yam is known for various healing properties and most constitutions benefit from this food source, as it is easy to digest and can be eaten over long periods of time. Chinese Yam is known to boost the immune system, strengthen the spleen and tonify the kidneys, all important for conception.

 

Wild yam has some interesting facts associated with it. Those African tribes that consume the largest amounts of wild yam also have the highest incidents of twins. My father was a twin and my mother had twins so I figure why not throw some in my diet and see what happens 🙂

So without further a due here is my yummy pancake recipe, which is gluten, dairy and sugar free.

photo 6

Chinese yam pancakes with black tahini.

This recipe is both simple and quick. In less than 10 minutes I had a delicious, medicinal meal ready just for me.
1 egg
1/4 cup chinese yam powder (I used half chinese yam and half wild yam powder)
splash of water to make pancake batter consistency

Optional extras:
sweetener of choice
almond or vanilla extract
spices: cinnamon, cardamon, ginger, cloves, nutmeg
sea salt

Optional Toppings:
Black tahini
Seeds: hemp, chia, flax
Fermented veggies

  1. Mix egg and yam powder with any extras of choice. Beat  in water with a fork until  you have reached a pancake-like consistency. (Runnier than yogurt but a little bit thicker than melted ice cream.)
  2. Cook in a pan with a bit of olive oil over medium heat, about 2 minutes each side.
  3. Top with your favourite toppings and serve with a  LARGE side of veggies.

Coconut Cream Vanilla Oatmeal with Berries

IMG_0137

The perfect breakfast to jumpstart your day! Packed with fiber, antioxidants and manganese, this yummy oatmeal dish supports blood sugar control and anti-aging benefits as well as bone production and skin integrity. Soaking the oats predigests its phytic acid that, if left untreated, has been shown to block mineral absorption.

4 cups water
1 cup gluten-free steel cut oats
Dash of salt
½ cup fresh or frozen berries
1/3 cup coconut cream
2-4 TBSP maple syrup
1 TSP vanilla extract
Dash of stevia (optional)

Garnish:
Sliced Almonds
Fresh blueberries
Nutmilk or raw milk

  1. Soak oats overnight in 2 cups water and a dash of salt.
  2. In the morning bring oats and 2 remaining cups water to a boil. Reduce to simmer.
  3. Add berries, coconut cream, maple syrup, stevia, and vanilla.
  4. Simmer 10 minutes, stirring often.
  5. Scoop generous portion into a bowl; add milk and garnishes.

*In a hurry or just want to take a shortcut? Pop all the ingredients (except the garnishes) in a rice cooker before you go to bed and have your porridge waiting for you when you wake in the morning.

Bounty Bar Dessert Cups

A healthier version of traditionally made Bounty and Almond Joy candy bars. Four decadent layers each offering different nutrients which serve your body good and nip your sweet tooth in the butt.

1/2 cup medjool dates
¼ cup cashew meal
½ cup raw, salted almond butter
½ cup coconut cream*
1 TBSP maple syrup
½ TSP vanilla extract
½ cup coconut cream*
¼ cup shredded coconut
2 TSP raw honey
Dark chocolate

Garnish:
Shredded coconut

  1. Process the dates and cashew meal to form a dough. Push into the bottom of silicone cupcake holders.
  2. Blend together almond butter, coconut cream, maple syrup and vanilla until smooth. Pour over cashew dough.
  3. Blend together coconut cream, shredded coconut and raw honey and pour over almond butter mixture.
  4. Melt chocolate in a double broiler and drizzle over the top of the coconut cream layer.
  5. To set, place in fridge for 2 hours.
  6. Sprinkle with shredded coconut.
  7. Devour.

*If you cannot find coconut cream, you can also use a can of full-fat coconut milk by placing it in the fridge for a few hours and scraping off the cream. (The cold temperature will separate the cream from the water.)