Category Archives: nut-free

fudgy chocolate protein balls (raw, nut, coconut, dairy & gluten free)

Can’t believe we’re on the fast train to Christmas! Stay tuned for upcoming Christmas recipes and treats. For those who receive these blog posts via email, you might want to consider following me on Facebook, Instagram or Pinterest as I often post quick photos, short recipes and bits and pieces on those formats as it’s easier than writing and publishing a whole blog post ūüėČ

fudgy chocolate protein balls

I came up with this recipe whilst trying to think of a natural, high protein energy boost for my oldest child (11) who is very fussy and has had glandular fever and really needs an energy boost from time to time.¬† Surprisingly he loves these little balls. I really like them too – they have a fudgy consistency.¬†¬† They also cater for most food intolerances ūüėČ

fudgy chocolate protein balls

  • 10 fresh dates (pitted)
  • 1 Tbsp honey
  • 2 Tbsp raw cacao + extra for rolling
  • 1/4-1/3 cup cacao butter – melted (you could try coconut oil instead but they will be much softer)
  • 1/2 tsp cinnamon
  • 1& 1/4 cups protein powder of choice (use a DF one like pea protein for DF)
  • 1/4 cup water
  1. Blitz dates in food processor until finely chopped.
  2. Add rest of ingredients until it forms a thick paste.
  3. Refrigerate for about 20 mins so it’s not so sticky.
  4. Roll heaped teaspoon sized scoops into balls then roll in extra cacao Рthis will help with the stickiness.  I have rested them in mini muffin tins until a bit firmer to help hold their shape
  5. Freeze.

Makes about 20 balls.

Your hands will get very sticky rolling these balls, you may need to wash them a couple of times during the process!

Spinach, basil & citrus dip (GF)

Looking for a quick dip to whip up for friends over the weekend I decided to mix together a few things I had in my fridge together with using up some sour cream, bingo! The lime adds a tart freshness.

IMG_2316.JPG
Spinach basil & citrus dip

– 2 cups English Spinach
– 1 cup (1/2 large bunch) basil leaves
– 1/2 cup sour cream
– 1-2 garlic cloves (to taste)
– 1 whole small lime, skin removed
– salt & pepper to taste

Blend together all ingredients until smooth. Serve with crackers or vegetable crudités.

rhubarb, strawberry & lemon tart (AIP, paleo, gf, nf, eg, df)

I must say that it was how pretty this tart looked that made me want to make it! The second thing that intrigued me was that it was made with sweet potato flour.¬† If you follow my Facebook page you might remember the staged process it was to make the sweet potato flour! So after embarking on making the sweet potato flour, I had to use it up so I decided to make it as a ‘bonus’ for one of my recent cooking classes.

The recipe comes originally from AIP Lifestyle who have some great recipes, even if you’re not restricted by an AIP lifestyle! I added rhubarb and some pretty little dried rose petals to mine and served it with the ‘custard’ from the lemongrass & kaffir lime coconut icecream (ie just wasn’t churned in the ice-cream machine) but if dairy isn’t an issue it would be lovely (as are all tarts in my opinion) served with cream and ice-cream.

rhubard, strawberry & lemon tart

Continue reading rhubarb, strawberry & lemon tart (AIP, paleo, gf, nf, eg, df)

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

apple cinnamon energy ballsI 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.

paleo plantain pancakes

paleo plantain pancakesOh 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) IMG_1635
  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. IMG_1637
  4. Serve with dollop of yoghurt, shaved pear and muesli.

Makes 3-4 pancakes.

za’atar spiced labneh

IMG_1087 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.

zaater labneh cracker

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

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.
  • ¬Ĺ cup maple syrup/coconut palm syrup (maple is AIP, not sure about coconut palm but is has a very low GI)
  • ¬Ĺ tsp. sea salt
  • ¬Ĺ 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 Рchocolate ganche Рto 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

Roasted sweet potato in coconut oil – instruction video!

I not sure if I’m quite ready for Nigella to move over, but it was a little bit fun putting together this video for my friend Christine who wanted to come over to my place to learn how to roast sweet potatoes in coconut oil but couldn’t as one of her kids were sick.¬† I said, “I should just video it and send it to you”, and so the seed was planted.

This is a pretty basic video – filmed and edited in iMovie by my 10 year old on my iPad.¬† It’s probably a little bit long for what it is, but I hope you enjoy it!