Category Archives: dairy free

pomegranate gummies

IMG_1596I have been reading a bit lately about the benefits of grass-fed beef gelatin for joints and connective tissue, so I decided to buy some to check it out.  The gummies are  a cross between jelly and a gummy bear. You can’t taste the gelatin so even my kids like them!

  • 1 cup fresh juice (I used pomegranate juice – can use other liquids like kombucha too)
  • 1 Tbsp raw honey
  • 1 Tbsp grass-fed gelatin (I used the red container from Great Lakes Gelatin)
  1. Heat juice & honey in a saucepan until almost boiling.
  2. Sprinkle gelatin over the juice and whisk together until dissolved.
  3. Pour into silicone moulds – I used ice-cube trays but you could use mini-muffin pans.
  4. Refrigerate for a few hours then pop them out of the moulds.
  5. Store in the fridge.

11 nut & seed muesli (paleo)

Update: Here is a slightly different version of the same recipe…(ingredients below)

paleo nut and seed muesli

I went out to breakfast during the week and had a seed & nut granola served with chocolate almond milk.  I used to make muesli a lot before I went grain free, so I was inspired to make it again, this time with just seeds & nuts.  I really missed nuts & seeds when I was doing the AIP diet strictly, and whilst I know now too many nuts don’t agree with me, every now & again is ok. It also makes a great gift!

The quantities below are really just a guide – you can play around with the types of nuts and amounts.  The amounts are arbitrary because that’s just the size of the packets I bought of each nut variety!  You could also pre-soak and dry out  in a food dehydrator first if you want activated nuts.  I expect that they wouldn’t take as long in the oven then.

  • 130g pecan nuts
  • 100g macadamia nuts
  • 150g walnuts
  • 110g almonds
  • 85g pistachios
  • 1 cup shredded coconut
  • 1/2 C pepitas
  • 1/2 C sunflower seeds
  • 1/2 C poppy seeds
  • 1/2 C chia seeds
  • 1/2 C sesame seeds
  • 1/2C coconut oil
  • 1/3 C maple syrup
  1.  Preheat oven to 160C/320F.
  2. Place all nuts in a food processor and pulse once or twice to roughly chop them. IMG_1598
  3. Melt coconut oil and maple syrup.
  4. Add the pepitas, sunflower seeds and coconut to the nut mix.
  5. Pour the oil & syrup over the nut mix and stir it through.
  6. Spread out on a large oven tray lined with baking paper and put it in the oven for 10 mins.IMG_1605
  7. After 10 mins check the mix and stir it gently on the tray.  Keep cooking for another 10 mins, checking and stirring regularly so the nuts on the top don’t burn and the ones underneath are toasted.
  8. Remove from oven when toasted.
  9. Stir in all the remaining seeds.IMG_1606
  10. Once it’s cooled either put in airtight container or serve immediately with a dollop of yoghurt or as you choose. IMG_1617paleo muesliIMG_8564

Muesli will keep best in the fridge.

slow roasted honey ‘soy’ duck

Recently when I was visiting my family over Easter, Mum made slow roasted duck.  She made this version and it was beautiful, so tender! Last night, we had friends over and I made the version below but forgot to take a photo!  I didn’t have any orange/juice hence the switch to the ‘soy’ version.

2kg-ish whole duck, rinsed
1 teaspoon chopped fresh basil leaves
1 teaspoon chopped fresh ginger root
1 teaspoon salt
1/2 cup coconut aminos/tamari/soy
2 cups water
1 cup honey
1/2 cup coconut oil/olive oil/butter
1 teaspoon lemon juice

  1. Preheat oven to 175C/350F.
  2. In a small bowl mix together mix together the basil, ginger, salt and 1/4C coconut aminos or substitute and rub mixture all over the duck. Place it into a roasting dish with a lid.
  3. Add water.
  4. In a small saucepan combine the honey, coconut oil/butter, lemon juice and remaining 1/4 C coconut aminos. Simmer together over low heat until syrupy; pour a little of the mixture over the duck, saving the rest for basting. Cover dish.
  5. Bake/roast duck for 30 minutes. Turn duck breast down, reduce heat to 150C/300F and roast covered for another 2 to 2 1/2 hours, or until very tender. If desired, turn duck breast up during last few minutes of cooking, to brown.
  6. Once removed and cooled slightly you can pull all the meat of the carcass.
  7. Serve with side of your choice (eg warm sweet potato and herb salad) and pour over some of the syrup.

Serves about 4-6.

NB:  I made this ahead of time and once I removed all the meat and got rid of the carcass, I left the juices/fat in the pan, and put it in the fridge for a few hours.  The fat the solidified and I scraped the fat off, threw it out and then put the meat back in the juice to warm just before serving.

NB for AIP or paleo use the coconut aminos and coconut/olive oil.

detox water #1

detox water

I have realised that lately I haven’t been drinking enough water.  Sometimes I do well and drink a lot and other times it’s a bit boring.  There are lots of interesting ways to make your water more interesting, but here’s one.   The cucumber has good detox effect, so what a great way to start your day/week than with some detox water.  Better still fill a jug with it and sip on it all day.

Just put slices of lemon, cucumber and a few mint leaves in your water and drink away!

paleo/raw bounty bars

paleo bounty bars.jpgI have thought about making these for a while and then as cacao is not AIP friendly forgot about them. The other day I had lunch at the Paleo Cafe with my friends Sharon and Lyn and Sharon brought out her secret stash of bounty bars for us for dessert! I was re-inspired to give them a go. Glad I did!
Coconut Filling

    • 1 Tbsp cacao butter (melted)
    • 1/3 cup coconut oil
    • 1/4 cup maple syrup (or to taste)
    • 1/2 cup coconut milk
    • 2 cups desiccated coconut
    • pinch salt
    1. Blend all ingredients in a blender or food processor until just starting to come together as a paste but don’t over process as you still want to have some of the texture of the desiccated coconut.
    2. Press into rectangular container lined with baking paper (I used 15cmx22cm) or into rectangular shape. Freeze until solid.
    3. Remove and cut into pieces (I cut mine into 18 but you could certainly make them larger or smaller)

coconut filling
Chocolate sauce

    • 3/4 cup cacao powder
    • 3/4 cup coconut oil
    • 1/2 cup maple syrup (or to taste)
    • 1 tsp vanilla extract (optional)
    1. Place all ingredients into a saucepan and gently stir over medium heat until combined. Cool but don’t refrigerate before dipping.

To assemble

    1. Dip each piece of the coconut centre into the chocolate sauce and lay out on baking paper. Put in the fridge/freezer until set and repeat at least twice to get a decent coating of chocolate.
    2. Trim the ‘drippy’ edges of each bar with a sharp knife.
    3. Bounty bars do need to be kept in the fridge (or freezer) and remove just as you want to eat them as the chocolate sauce will melt at room temperature in warmer weather.

Makes 18
Any leftover chocolate sauce can be kept in a jar in either the fridge or at room temperature.
bounty bars

eye fillet, mushrooms and sweet potato crisps (AIP/paleo)

eye fillet mushrooms sweet potatoWe just finished this sensational dinner and so I just had to share it with you all! Eye fillet steak cooked to perfection by my hubby, topped with mushrooms (they are hiding a bit in this photo) and sweet potato spiral crisps.  It was served with a simple green salad on the side.  The crunch of the sweet potato makes this a complete winner for either an ‘above average’ mid week dinner, or a great meal for entertaining!

This recipe serves 2.

  • 2 eye fillets or steak of your choice
  • 300g sliced mushrooms
  • 1 onion
  • 1 clove garlic
  • 1 Tbspn olive oil
  • 1 Tbspn vegetable stock concentrate
  • 1 Tbspn coconut aminos or soy sauce (if you can have it)
  • 1 med sweet potato
  • 2 Tbspn coconut oil

Mushrooms:

  1. Fry onion and garlic in olive oil.  Add mushrooms and vegetable stock and cook until the mushrooms are soft.
  2. Add coconut aminos/soy sauce and stir though.

Sweet potato crisps

  1. Create spirals from the sweet potato using a spirialiser. (see picture below)
  2. Toss in coconut oil.
  3. Spread out on lined baking tray and bake in the oven (180C/350F) for 25 mins or until they have turned crispy but not burnt.  You may need to toss them around mid-bake so the edge bits don’t burn.

Steak

  1. Grill or panfry your steak to your liking whilst the sweet potatoes and mushrooms are cooking.

Place the steak on the plate, top with mushrooms and sweet potato crisps and serve with a green salad.  YUM!

This is my spiraliser – you can buy on eBay or I got mine from local farmers markets.

veggieslicer

pretty peach & greens salad

pretty peach & green saladThis just looked so pretty tonight, I couldn’t wait to eat it with my sweet potato hash & chicken sauteed with onion, bacon and chicken stock.

  • few handfuls of mixed rocket & english spinach
  • 1/2 cup basil leaves
  • 1/4 cup coriander leaves
  • 1/4 cup mint
  • 1 cup watercress.
  • 1 grated carrot
  • 1/2 grated beetroot
  • 1 peach, chopped.
  1. Toss all the ingredients in a bowl.  You can sprinkle toasted coconut flakes on top or nuts if you can eat them.

poached chicken, sauteed mushrooms & herbed salad (AIP)

Looking for an easy dinner?

Here is one of those meals that can easily be whipped up for a mid-week meal, but feels a bit more special.  The challenge I’m finding on the auto-immune protocol (elimination diet) is variety.  When a number of usual go-to ingredients are no longer go-to, it is a bit challenging!  I have to say though, it is forcing me to be a bit more creative, and I am feeling better and even lost a few kg so that’s great.

poached chicken For the chicken: 

  1. Bring about 500ml of chicken stock (see recipe) to the boil.
  2. Place 2 chicken breasts in the stock, reduce temperature & simmer for 4-5mins. (Lid on)
  3. Turn stove off and leave the chicken in the stock with the lid on for about 15 mins.
  4. Remove and slice or shred the chicken.

For the mushrooms:

  1. Pour about 3 Tbsp olive oil in the pan. When hot fry 1 clove of grated garlic.
  2. Then add 300g chopped mushrooms (I used portabellos) + 1 tray of mixed gourmet mushrooms. Sautee.  Add more oil and a little bit of chicken stock.
  3. Cook until soft.  Season with salt.

For the salad:

  • few handfuls of mixed salad leaves
  • 1/2 cup basil leaves
  • 1/4 cup coriander leaves
  • 1/4 cup mint
  • 1 cup watercress.
  • 1/2 granny smith apple, chopped.
  • 2 sweet potatoes roasted (see my tips here) in olive oil and salt.
  • 1 avocado chopped

Toss all the ingredients in a bowl to serve.

Recipe serves 2-3 with enough for salad left-overs.

lemon coconut passionfruit tarts (AIP)

When you’re following the auto-immune protocol (AIP) there isn’t much you can eat in the way of ‘treats’.  It is an elimination diet, and to be honest I guess the idea is that you also eliminate the ‘need’ for sugar and treats etc.  But being the sweet tooth that I am, I was excited to come across this recipe for lemon blueberry cupcakes that I could actually eat!

You do need a high speed blender/food processor or thermomix for this recipe.  I found it completely fascinating watching the desiccated coconut turn into a batter (coconut ‘butter’ I guess).

Without further ado, here is the recipe, and you can even check out my instructional video #2.  If you missed the first one, here it is.

  • 3 cups unsweetened desiccated or shredded coconut
  • Zest of one lemon
  • flesh of the lemon used for the zest.
  • ½ cup maple syrup/coconut palm syrup (maple is AIP, not sure about coconut palm but is has a very low GI)
  • ½ tsp. sea salt
  • ½ tsp. baking soda
  • 1 passionfruit (or 1/2 cup berries to top)
  1. Preheat oven to 180C/160C(fan forced)/350F.  Line 8 muffin cups with liners. Or use mini muffins (makes about 20)…
  2. Place the unsweetened coconut in a blender/food processor.
  3. Blend on high until the coconut starts to turn into a paste (about 1-2mins), scrape down sides and blend again until it is like a batter – not too thick.
  4. Add the zest, lemon, maple syrup and sea salt.  Process until it comes together.
  5. Add the baking soda, and process just until incorporated.
  6. Divide batter into  muffin cups.  Sprinkle with passionfruit pulp or berries.
  7. Bake for 25-27 minutes (larger ones, or 15-20mins for minis).  You want them to be a little toasty but not burnt.
  8. Chill in the fridge before taking them out of the pan.
  9. Best served chilled for the best consistency.

lemon coconut tartsLemon coconut tarts

sexy chocolate caramel coconut tart

choccarmelcoconuttartThis is the sort of food for a romantic night.  I won’t tell you what my husband said when he had a bite, but suffice to say, if you want something a bit naughty, this might take you there!! This is really a compilation of a couple of previously posted recipes. Plus a bit of ‘new’.

Base: use the base from the Coconut tart shell & crumble

Middle layer:  coconut caramel sauce.

Top – chocolate ganche – to make the ganache gently heat a tin of coconut milk or coconut cream in a saucepan.  Remove from the heat and stir in 300g dark chocolate until melted.

To assemble, fill the tart shell (this one I did in little ones but you could do in a large one too) with a layer coconut caramel sauce then top with a layer of chocolate ganache. Sprinkle with the crumble, dollop some cream or coconut cream on top and the night is yours!   Serve warm or cold.

* for dairy-free & paleo omit the  dollop of cream on the topchoccaramelcoconuttart3