GRAIN FREE GRANOLA
- 2 cups Walnuts
- 2 cups Almonds
- 2 cups Coconut flakes
- 3 Egg whites
- Cinnamon Use as much as you like
- 2 tsp Vanilla extract
- Goji berries Use as much as you like
- 1 cup Sunflower seeds
- 1 cup Pumpkin seeds
Preheat oven to 150 degrees.
Use a food processor to break up nuts into smaller pieces.
Blend with cinnamon and coconut.
Whisk the egg whites until soft peaks form and then stir vanilla.
Add egg mixture to nut mixture and stir gently to cover.
Spread the mixture on a baking tray covered with baking paper so it is no more than 1 inch thick.
Bake for 10 minutes at a time, stirring gently to break it up into smaller chunks for 50 minutes in total.
When cool, stir through goji berries, sunflower seeds, pumpkin seeds and psyllium husks and place in a sealed container in the fridge.
Serve with cottage cheese whip, rice, almond or oat milk or natural yoghurt.
Bone broth has been used as a healing food for centuries. It has made a comeback in recent years and I always recommend it to my patients as it has amazing health benefits. What’s more, it is very easy to make and keeps well in the freezer.
What is bone broth?
It’s highly nutritious stock made by boiling bones together with vegetables and herbs. The bones are simmered for 24 to 48 hours to extract many valuable nutrients. These include:
• Glycine and proline, two amino acids which are essential for connective tissue formation. They help to build lean muscle, repair joints and ligaments, boost mental performance, protect the skin from signs of ageing, lower inflammation, boost energy, and even reduce cellulite.
• Glutamine and gelatin which heal leaky gut, ie gaps in the gut lining which can give rise to food intolerances and digestive symptoms such as bloating.
• Collagen which protects joins and helps prevent joint pain.
• Minerals including calcium, magnesium, phosphorus and silicon, all of which replenish the body.
• Chondroitin and glucosamine which reduce inflammation and combat arthritis and joint pain.
- 1 Marrow Bone Ask your butcher to cut long ways and then in half
- 1 large Onion Chopped
- 1/2 cup Apple Cider Vinegar
- 2 tsp Salt
- 1 tsp Pepper
- 2-3 Carrots
- 4 stalks Celery
- 3 cloves Garlic
- Filtered water
In the slow cooker, add all the ingredients and enough water to cover everything. Cook for 8-10 hours.
If you are using the stove, bring to boil, cover and simmer on a low heat for 2.5-3 hours.
- 1 1/4 Cups Pumpkin Puree Butternut Pumpkin is the best as the water content is low
- 1 Cup Vanilla pea protein powder
- 1/4 Cup Arrowroot starch
- 2 tsp Baking powder
- 2 tsp Cinnamon Optional
- 1 Egg Optional
Cook pumpkin until tender. Puree
Place all dry ingredients in a bowl, add in pumpkin puree. Mix well until smooth.
Pour into a well-greased muffin tray. Bake at 180 degrees for 20 - 25 minutes.
These can be frozen individually for kids lunch boxes
- 1/3 Cup Tapioca flour
- 1 Cup Sesame seeds
- 2 Avocados Cut into thick 2cm slices
- 3 - 4 tbsp Coconut Oil
- 1/2 tsp Ground Spice curry powder, smoked paprika,cumin or turmeric (Optional)
- 80 ml Water Room temp is best
Whisk the tapioca flour and 80ml of water in a bowl until combined.
Place the sesame seeds in a small, shallow bowl.
Dip the avocado slice into the tapioca mixture to coat, then coat with the sesame seeds, patting down gently.
Heat the coconut oil to 160°C in a frying pan or saucepan. To test the temperature, drop a piece of avocado in the oil – it should bubble instantly around the edges.
Working in batches, fry the avocado for 50-60 seconds on each side or until the sesame seeds are golden. Drain on paper towel and season with a little spice (if using) and salt.
Serve with Lemon wedges
- 1 Bunch Kale
- 20 ml Olive Oil Enough to coat the kale
- 20 ml Salt Reduced Tamari
- 2 tbsp Sesame Seeds Toasted
Preheat the oven to 130°C.
Wash the kale thoroughly and dry completely. Shred the kale into small enough pieces that when laid onto a baking tray they will lie flat.
Combine the olive oil and Tamari, then mix through the kale until completely coated. Spread the coated kale onto a baking paper-lined tray in a single layer.
Place the kale into the oven and bake until dried out. Sprinkle with sesame seeds while still hot from the oven and allow the kale chips to cool on the baking tray.
Store in an airtight container to stay crisp.
To serve: have 1 handful of kale chips with a 3 finger portion of recommended nuts as a snack.
SALMON & VEGETABLE STIR FRY
- 1 tbsp Olive Oil
- 1/2 tsp Sesame Oil
- 1/2 tsp Five-spice Powder
- 500 g skinless salmon fillets cut into 3 cm cubes
- 3 spring onions sliced
- 3 Cloves Garlic sliced
- 2 tsp Water room temperature
- 115 g baby corn halved lengthwise
- 200 g asparagus cut into 5cm pieces
- 100 g snow peas trimmed
- 100 g Can Water Chestnuts drained
- 1/3 Cup reduced-salt chicken stock preferably home -made chicken stock
- 2 tbsp Oyster Sauce
Heat the oils and five-spice powder in a wok over high heat. Add the salmon and stir fry for 3 minutes or until browned. Remove from the wok.
Add the spring onions, garlic and water to the wok and stir-fry for 2 minutes.
Add the baby corn, asparagus, snow peas, water chestnuts and combined stock and oyster sauce to the wok.
Cook until the vegetables are bright green and tender.
Return the salmon cubes to the wok and cook for 1 minute or until heated through.
TAMARIN AND GARLIC KEBABS
- 1 Chicken breast cut into cubes
- 3/4 Cup Onion cut into wedges
- 3/4 Cup Green Capsicum cut into wedges
- 1 Cup Cherry Tomatoes
- Chilli paste Optional
- 3 tbsp Tamari
- 1 pinch Salt
- Cracked Black Pepper
- Wooden Skewers
Soak wooden skewers in water for 1⁄2 hour so they do not burn.
Pierce the chicken and vegetables on to the skewers.
Mix garlic, soy and seasoning in a small bowl and brush kebabs with mixture.
Cook, in pan, BBQ or under grill until chicken is cooked through.