apple cinnamon energy balls (AIP, paleo, gf, df, nf, ef)

I was making a batch of protein balls for my husband to take to work and thought I’d have an experiment with some that don’t have nuts or protein powder (so really not protein balls at all!).  I think my tummy needs a little rest from nuts-every-day at the moment, so that was my motivation.  So here are my apple cinnamon energy balls – they taste quite light and fresh.

• 200g fresh dates
• 1&1/4 cups toasted shredded coconut (plus a little extra for decoration at the end)
• 1 large granny smith apple, finely grated
• 1 Tbsp coconut oil
• 1 tsp cinnamon
• 1/2 tsp nutmeg

1. Pit the dates and process in food processor/blender until finely chopped.
2. Add rest of ingredients and process until mixed – can pulse if you like a chunkier texture. You may need to add a little more coconut if the mixture is too wet.
3. Roll into balls and sprinkle with extra shredded coconut if you wish.
4. Refrigerate or freeze.

Makes 10-12.  I keep mine in the freezer.

how to make sweet potato flour

When coming across a recipe that called for sweet potato flour I was intrigued as despite having seen, bought and tried many ‘weird’ types of flour, this was not one I’d come across.  After a quick internet search I realised it wasn’t going to be easily available so decided to have a go at making my own.  Whilst it took a number of days, it certainly wasn’t at all difficult and was, in the end, worthwhile.

The recipe I wanted to try called for 1&1/3 cups of sweet potato flour, so that was my target.  It took 2 dehydrators ‘worth’ of sweet potato, which for the size of my dehydrator was about 3 largish sweet potatoes, which is the only ingredient.

1. Peel and slice finely (use a mandolin if possible for consistently thin slices) sweet potatoes (enough to fill your dehydrator).
2. Dehydrate until crisp.  Mine took about 16 hrs. (Easiest to do overnight). If you just want to make sweet potato ‘chips’ you can stop here!  I nibbled on a few and they were a little moorish.
3. When cooled and crisp pulse in high speed blender/thermomix if you have one until fine enough for a flour-like consistency.
4. Repeat process until you have enough flour for what you want to bake!

 

green smoothie #3

Given my green smoothie recipes are still the most frequently viewed pages (I think due to being re-pinned on Pinterest) I thought it was time for a new one.

• 1 banana
• handful of frozen mango cubes
• 3 strawberries
• 3/4 cup coconut milk
• 1/4 cup coconut water
• 2 large handfuls of greens (spinach/kale/silverbeet)
• 1 scoop protein powder (optional – not paleo or AIP if you add)
• 1 Tbsp paleo muesli or other nuts to sprinkle on top.  The one pictured was the paleo muesli plus some buckinis. (not AIP if added)

Blend in blender until smooth. Pour into glasses and sprinkle with muesli (or not!).

Serves 2

paleo plantain pancakes

Oh My Goodness, how good does this look?! I can totally imagine paying $15 for this an a trendy little cafe.  There’s my little boast for the day.

I have been seeing recipes on many of the blogs I follow using plantains (they are like large unripe bananas) and saw some the other day in a fruit shop so bought some and decided to give a couple of recipes a go.  I have plantain chips in the dehydrator as we speak and made this fantastic pancake!

The pancake is light and fluffy and served with yoghurt, shaved pear and 11 seed & nut paleo muesli.  So good with my morning coffee for brunch! The original recipe comes from http://www.thepaleomom.com.

• 1 plantain (mine was black but I think you can use when green too)
• 2 eggs
• pinch salt 1/4 tsp baking soda
• 1 tsp vanilla
• 2 Tbsp coconut oil
• 2 Tbsp maple syrup (optional)
• 1 pear shaved or thinly sliced
• dollop of yoghurt (can use DF option) to serve
• 11 seed & nut muesli to serve – omit for nut free version

1. Cut and peel plantain (I had to slice the skin off)
2. Blend all ingredients in high speed blender to make a batter.
3. Fry in a frypan with a little coconut oil like you would a normal pancake.
4. Serve with dollop of yoghurt, shaved pear and muesli.

Makes 3-4 pancakes.

pomegranate gummies

I 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.

char grilled pumpkin & pomegrante salad with yoghurt dressing

As most of you know, I’d choose sweet potato over pumpkin, but I was given a huge fresh pumpkin from my parent’s-in-law’s farm on the Easter weekend, so when asked to bring a side dish to a friend’s place for dinner, it seemed like the obvious solution.  The pomegranates add a pop of colour.  I also dolloped a yoghurt dressing over it just before serving (although this does make it non-paleo & AIP).

• 1/4 large pumpkin (about 1 kg)
• seeds of 1 pomegranate
• greens to serve
• olive oil for char grilling

1. Slice the pumpkin into slivers about 5mm thick.  Brush with olive oil.
2. Char grill on hot plate or BBQ until tender but not mushy (actually the first batch I did in the oven and they turned to mush…. then into soup!).
3. Remove and cool on cake airing tray.
4. When cooler layer greens and pumpkin on serving tray and sprinkle with pomegranates.

Can be served warm or cold.

Yoghurt dressing (not AIP or paleo)

• 1 cup greek yoghurt
• 1 clove garlic grated
• juice of a lemon
• salt & pepper

1.  Mix ingredients and dollop over the salad when serving.

za’atar spiced labneh

I think these little balls of yoghurty yumminess are perfect for Friday night drinks, broken up to spice up a green salad, or a perfect gift.  Now, go get a glass of wine, some crackers and snack away.

• 500g greek yoghurt
• za’atar spice mix
• olive oil
• thyme
• salt & pepper

1. To make the labne you scoop the yoghurt onto into a nut bag/onto a clean muslin cloth (or new rinsed chux will do). Pull up the corners to form a ball and tie a rubber band on the top. Suspend the bag over a jug by threading a wooden spoon through the rubber band and resting it across the mouth of the jug. Leave overnight (at least).  You can add the liquid that drips out to your green smoothie!
2. Make balls from the labne, roll them in your hands then roll them in spice mix.
3. Pour a little olive oil into the bottom of a jar, place a few balls in, more oil and repeat until the jar is full.  Stick a few thyme sprigs into the jar.

Enjoy.

paleo/raw bounty bars

I 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)

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.

homemade chicken stock

The other day, I had a chicken de-boned and rolled by my butcher and he gave me (well I’m sure I paid for it!) the carcass. Out with the slow cooker again! Chicken stock is such a staple in my house, I have the concentrate in the fridge constantly (will post that recipe soon too).  I use the liquid for poaching, soups, marinades etc.  It’s just one of those ‘all in and leave it’ recipes.

• 1 chicken carcass or 1 kg chicken necks
• 1 onion, roughly chopped
• 1-2 carrots chopped
• 1 celery stick chopped
• handful sliced mushrooms
• 1-2 garlic cloves, chopped
• bunch of herbs (I used parsley & thyme)
• 2 bay leaves
• 1 Tbsp salt
• 1/2 Tbsp peppercorns (omit for AIP).

1. Put the chicken carcass in the slow cooker, cover with water.
2. Toss in the vegetables & herbs.
3. Season.
4. Cook on low for 6-8hrs.
5. Let it cool, remove the carcass and any big chunks of vegetables/herbs.
6. Strain the rest into a large jar/container.  Store in the fridge for up to about a week (or even better, use it for a soup whilst it’s still hot!)

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.