Kumara Brownie

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(photo curtsey of https://lunchboxinc.co.nz)
Kumara brownie’s are a massive favourite in our house, they are delicious but also really filling and healthy! Make a double batch as they keep really well in the freezer and are perfect for lunch boxes or afternoon snacks when friends pop over.
Ingredients
  • 1 medium sweet potato – 2-3 cups when grated
  • 2 organic eggs
  • ½ cup melted coconut oil
  • ⅓ cup honey (or maple syrup)
  • 2 teaspoons vanilla extract/paste
  • ½ cup raw cacao powder, sifted (or cocoa if find cacao to rich)
  • 1 teaspoon aluminum free baking powder
  • 1 teaspoon baking soda
  • 2½ tablespoon coconut flour
Instructions
  1. Preheat oven to 185 °C (365 °F), make sure the oven is hot before you put in the brownies in.
  2. Combine grated sweet potato, eggs, vanilla, honey and coconut oil oil in a large mixing bowl and stir together until well incorporated. Then add cacao powder, baking powder and baking soda and stir. Finally add coconut flour. Avoid adding too much coconut flour as it will absorb too much moisture which will result in drier brownies.
  3. Once combined, pour the mixture into a baking tray lined with greased baking paper. I used a 9″/23cm square tin.
  4. Cook for 25-30 minutes. Remove the tin and cool for 5-10 minutes before carefully removing the brownie cake form the tin. Cut them into squares and dust with a little cacao powder or melt some dark chocolate in a bowl over boiling water and drizzle it over the top. Serve with raspberries or strawberries and maybe some fresh cream or coconut yoghurt to be extra decadent.

Enjoy

from

Abby

x x x

2014-08-03 14.47.04-1

 

Gut healing stocks

When your gut is leaky and damaged one of the best cures is beautiful homemade meat stock.  These stocks are cooked with meat and bones to draw out gelatine, glutamine, collagen and minerals.  These components heal and seal the lining of the gut to restore gut health.
Try these two gorgeous soups and eat them daily to promote gut healing.
Have with either coconut kefir or sauerkraut to increase the good bacteria in your body and reculture the good bacteria in your gut.
garlic-immunity

POACHED CHICKEN STOCK

  • 1 Whole Organic Chicken
  • 6 stalks of celery chopped
  • 1 onion quartered
  • 4 carrots, peeled and diced
  • Cover chicken with water
  • 2 cloves of garlic peeled and crushed
  • 1 tablespoon cracked pepper
  • A few sprigs of thyme, rosemary, or other herbs (remove after cooking)
  • Juice of one lemon
  • 1 tablespoon of sea salt

Place Chicken in large pot, add all ingredients.  Bring the water to a boil, reduce the heat to a simmer for about and hour and 20 mins.

Remove chicken, allow to cool and shred the meat.  Place meat back with the soup.  Save the bones to make broth.

Try to eat soup once a day or in a cup with meals to aide digestion.

In time you will be able to crush a raw garlic bulb into the cup of stock to boost detoxification, kill bad bacteria, improve immunity and energy levels.

BEEF STOCK

  • 1-2 T bone steaks with fat on (or lamb shanks, chuck steak or stewing steak, fat in is important as fat heals the gut and nourishes the brain.)
  • 4 carrots peeled and sliced thin
  • 1/2 a celery chopped
  • 2 onions peeled and quartered
  • 2 cloves of garlic crushed
  • 1 tablespoon of salt
  • 1 teaspoon of pepper

Place in slow cooker in the morning on high, allow to cook all day and turn off and have for dinner or allow to cool and store in the fridge for another meal.

Cook for a maximum of 6 hours (3 hours of that time will be heating up and around 3 hours will be cooking time)

Save half of this stock to have in a cup with other meals and eat the remainder as a delicious gut healing beef soup.

Enjoy

Abby

X X X

2014-08-03 14.47.04-1

Grain Free Apple Muffins

apple muffins
I love these apple muffins, they are delicious and my kids adore them.  They freeze well, so double or triple the batch, they are great for lunch boxes or snacks on the go straight out of the freezer.
This is a great replacement for a sandwich in the lunch box or to settle sweet cravings in the afternoon with a cup of herbal tea.

Ingredients

  • 5 eggs
  • 1 cup homemade stewed apples
  • ½ cup coconut flour
  • 2-3 TBSP cinnamon
  • 1 tsp baking soda
  • 1 tsp vanilla (optional)
  • ¼ cup coconut oil
  • 2 T honey (optional)
Instructions
  1. Preheat the oven to 180 degrees C.
  2. Grease a muffin pan with coconut oil.
  3. Put all ingredients into a medium sized bowl and mix with immersion blender or whisk until well mixed.
  4. Let sit 5 minutes.
  5. Use ⅓ cup measure to spoon into muffin tins.
  6. Bake 12-15 minutes until starting to brown and not soft when lightly touched on the top.
  7. Let cool 2 minutes, drizzle with honey (if desired) and serve.

Enjoy

from

Abby

x x  x

2014-08-03 14.47.04-1

Sunflower, Rosemary and Sesame Crackers

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I love these gorgeous crunchy crackers, they’re easy to make and taste amazing.  I first found this recipe from http://www.mypetitekitchen.com.  My Petite Kitchen is a great whole food blog that has loads of deliciousness!
INDREDIENTS
  • 1 cup sunflower seeds (soaked and dried in oven below 50 degrees or in dehydrator)
  • 1/2 cup sesame seeds (soaked and dried in oven below 50 degrees Celsius in oven or dehydrator)
  • 3 garlic cloves crushed
  • 1 tbsp rosemary (thyme also works well)
  • 3-5 tbsp water
  • 1 tbsp olive oil
  • 1 tsp sea salt
METHOD
Preheat the oven to 180°C and line a tray with baking paper.
Place the sunflower seeds , salt and garlic granules in to a food processor.  Process on high for 2-3 minutes or until the seeds become a dense flour like consistency.
Add the sesame seeds, dried herbs and olive oil, pulse to combine. With the food processor running on low, slowly start to add the water one tablespoon at a time. The mixture will start to come together in a dough like consistency. Transfer the mixture to the prepared baking tray and knead slightly (it will be a little crumbly don’t worry). Place a piece of baking paper on top of the dough and using a rolling pin, roll out the dough to around half a cm thick. Remove the top piece of baking paper then using a knife, score criss cross lines in to the dough.
Bake for 10-15 minutes, or until golden brown. Allow to cool completely, then using your hands, break along scored lines and serve.
Makes around 20 crackers. Will keep in an airtight container for 1 week.
Enjoy
from
Abby
x x x
2014-08-03 14.47.04-1

Paleo Pancakes

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These gorgeous crepes are sweet, delicious and perfect for Sunday brunch.

INDREDIENTS

  • 1/4 Cup of organic coconut flour
  • 4 organic eggs
  • 160ml of nut milk (2 cups cashews or almonds, 1 litre of water, 6 dates and blend till creamy.   Keeps well in fridge, I also use this for making chia puddings anytime I make pancakes)
  • 1/4 cup of melted coconut oil/butter or ghee plus extra for greasing frying pan

METHOD

Put all ingredients into a blender and process until smooth.

Grease a lare grying pan with extra coconut oil and place over low heat. Pour 1/4 cup of batter into pan and cook until golden on each side.

Repeat with remaining batter.

Garnish pancakes with grilled bacon, banana, berries, honey and coconut

Feeds family of 4-5

Paleo Granola

original-honey-pecan-chia-grain-free-granola-closeup-paleo-foods-company

Granola is a lovely treat breakfast in our house.

I make a batch once a week and the kids love it.  Its also a great snack for after school activities or long car trips!

Nourish Paleo Granola

  • 1 cup of cashews
  • 1 cup of sunflower seeds
  • 1 cup of almond
  • 1 cup of pumpkin seeds
  • 2 tablespoons of chia seeds
  1. Soak all nuts and seeds (except chia, do this separately) in a bowl of water overnight with 1 teaspoon of salt to neutralise the phytic acid and activate.
  2.  Drain and pat dry (Chia drain as best you can and add wet to other nuts and seeds)
  3. Place on sheets in dehydrator at 40 degrees for 12 hours or place in roasting pan with  2 table spoons of coconut oil and bake at 40 degrees for approx 2 hours or until nuts and seeds are crunchy (every oven is different!)
  4. Once nuts and seeds are dry you can serve them as is or mix in 1 tablespoon of honey and serve.

Serve with any of these options

  • almond milk
  • blended berries
  • raw organic yogurt
  • coconut yogurt
  • banana and berry blend (1/2 a banana and 1 handful of berries blended)
  • dried fruit

The great thing about this dish is that it can easily be nut free or add or exclude any nut/seed that suits your tastes.   I usually double the recipe!

If your little one finds the nuts and seeds too bulky give them a quick pulse in the blender to break them down to a more agreeable size!

This sounds recipes sounds labour intensive but its not once you have done it a few times and the taste is certainly worth it!!!

from

Abby

x x x 

Paleo Honey Cakes

honey cakes

These lovely honey cakes are a big hit with my tribe, they’re sweet but oh so good for you.

INDREDIENTS

  • 2 cups of cooked pumpkin (I cut a pumpkin in half, scoop out the seeds and place face down in a roasting dish half filled with water.   I cook the pumpkin until soft…around 45mins at 150 degrees celsius.)
  • 1 cup of almond butter or other nut/seed butter ( I use 2 cups of almonds that have been soaked for at least six hours, dehydrated and then blended to make almond butter, this is because I always like to eat activated nuts…however the recipe works just as well with store bought nut butter)
  • 5 organic eggs (If you have an egg allergy you could try this with a chia egg. One chia egg = 1 tablespoon off chia seeds and 3 tablespoons of water, mix well and allow to gel for about 1 hour)
  • 1/4 cup of coconut oil or ghee ( I prefer ghee for the lovely flavour)
  • 1 tablespoon of raw honey

METHOD

  • Add pumpkin, nut butter, eggs, ghee and honey together in a bowl
  • Use mixer to blend all ingredients together
  • Pour or spoon mixture into muffin tray lined with baking cups
  • Cook at 180 for approx 20mins or until knife comes out clean

These little honey cakes are a lovely grain free recipe that you and your kids will love.  They are gentle and nourishing on the tummy and provide a lovely sweet flavour without spiking blood sugar levels.

They taste lovely with or without honey so if your trying to go fructose free add 1/2 a teaspoon of salt and some cinnamon instead.

Enjoy

x x x