Gluten free Apple and quinoa porridge

This simple porridge was a staple for me throughout winter, and I’m still enjoying it during spring. As an extra bonus, it makes an excellent second stage baby food.

Apples, vanilla and cinnamon provide natural sweetness. Eating the apples unpeeled and grated in this recipe ensures that the higher amounts of antioxidants and phenolic compounds in the skin of the apple are retained. I use a fine grater if using it for baby food.

I like to have mine with a handful of seeds on top, and possibly a drizzle of honey if I’m in the mood for something sweet, but I skip these if the baby is sharing some.
Ingredients:

1/3 cup of rolled quinoa
1 apple, grated
1/2 teaspoon of cinnamon
1/2 teaspoon of vanilla essence
1 cup of dairy or calcium fortified soy milk (or preferred milk)
1 tbsp of pepita and sunflower seeds
1 teaspoon of honey if desired
Method:

  1. Combine quinoa and milk in a small saucepan. Simmer on medium heat, stirring regularly for 3 min.
  2. Add grated apple and cinnamon and simmer for a further 3 minutes.
  3. Serve sprinkled with seeds, and a drizzle of honey if desired.

 

 

Easy Peasy Paleo Pancake with Berries

It’s Saturday morning. We normally like a lazy morning with pancakes at my place. Unfortunately, I have just been diagnosed with gestatational diabetes, which means regular GF pancakes are a definite no no for me!

What to do? Well, I won’t let this low carb thing make me miss out on the fun! So here’s a super easy recipe for berry pancakes for one.

Cooking time: about 10 minutes

gluten free, dairy free, nut free, soy free, refined sugar free.

Ingredients

Pancakes

1 tbsp coconut flour

1 egg

2 tablespoons non dairy milk (whatever you like to use, doesn’t really matter)

1/2 teaspoon vanilla essence

1/2 teaspoon of bicarb soda

if you like your pancake sweet, add a little stevia. If you don’t (like me) leave it out.

Raspberry Sauce

50g raspberries

1 teaspoon vanilla essence

1/2 a teaspoon – teaspoon of stevia (adjust to your own taste)

fresh strawberries

Instructions

  1. Beat the egg, milk, and vanilla together with a fork. Add coconut flour. Stir well, getting rid of any lumps.
  2. Heat a small frying pan on medium heat. Add a small amount of oil (about a teaspoon) to the pan.
  3. Pour in pancake mixture. Cook for about 2 minutes (until sealed and brown on pan side) then flip, and cook for a couple more minutes. Remove from the pan.
  4. Add raspberries, vanilla and stevia to the pan. Cook for about 30 sec to 1 minute, until the raspberries get syrupy.
  5. Serve with chopped strawberries on top of pancake, with raspberry sauce poured on top.

Enjoy!

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Sugar Free Banana and Quinoa Bread

Mornings are a rush at my place, so I’ve been on a quest for a healthy breakfast that I can have prepared in advance. Gluten Free toast and cereal are very high GI, and leave me starving an hour later, so I’ve been playing around with this recipe for a while.

Gluten free baked goods are often very high in carbohydrates, and high in sugar. This bread has about half the carbohydrates of traditional banana bread. It is not super sweet, but has a mildly sweet banana flavour, with a satisfying “nutty” flavour. For those who prefer it sweeter, it can be served with a drizzle of honey or maple syrup.

Store in an airtight container in the fridge, and it will keep for up to a week. To serve, reheat for 20-30 seconds in the microwave or lightly toast.

Gluten, dairy, and nut free. Contains egg and soy.

Ingredients

3-4 ripe bananas, mashed.

3 eggs, lightly beaten

1/2 cup of soy or alternative milk

2 teaspoons of vanilla essence

1/2 cup of Nuttelex or alternative oil

2/3 cup of quinoa flakes

1 1/3 cups of gluten fee self raising flour

1 teaspoon of baking powder

1 teaspoon of ground cinnamon

2 tablespoons of Pepita seeds

2 tablespoons of sunflower seeds

pinch of nutmeg

pinch of salt

Method

Preheat oven to 160 degrees.

Combine mashed banana, melted Nuttelex or oil, vanilla essence, soy milk and beaten eggs in a bowl. Mix well.

Sift flour, baking powder, cinnamon, nutmeg and salt into a large bowl. Stir in quinoa flakes, half of the Pepita seeds and half of the sunflower seeds.

Make a well in the dry ingredients. Pour the wet ingredients into the well, and then gently mix.

Grease a 25cm loaf tin with Nuttelex, and pour in mixture. Sprinkle top with remaining seeds.

Bake at 160 degrees for 45 minutes, or until a knife comes clean when poked into the centre of the mixture.

 

Anti inflammatory Cauliflower and Sweet Potato Salad

I’m a huge believer in food as medicine, and this warm salad is full of anti inflammatory goodness. Turmeric is a natural anti inflammatory, and can be a useful supplement for those with Inflammatory Bowel Diseases, like colitis and Crohns Disease. It also has the benefit of being delicious!

Cauliflower, sweet potato and rocket are packed full of vitamin C, which is also great for the immune system. I’ve paired it with a tahini dressing (cheating today, and haven’t made my own, this one is from IKU whole foods). Tahini is great for an iron boost, and has a lot of flavour. For those with a sesame allergy, switch the tahini for a simple balsamic dressing – 2 parts oil to one part vinegar, and sprinkle with pumpkin seeds for added iron and flavour.

This recipe makes a delicious meal on its own, but today I’m having some lean minute steak with it, as I’m currently low in iron, and do with a bigger hit.

gluten, dairy, nut, soy, and egg free. Contains sesame. Paleo friendly. Serves 4.

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Ingredients

Half a cauliflower, roughly chopped (approximately 3 cups raw)

2 cups of diced sweet potato

4 Chopped spring onions

3 tablespoons of olive oil

1 teaspoon of ground turmeric

Three cups of fresh rocket (baby spinach would also work well)

1 tablespoon of IKU Tahini salad dressing

sea salt

Method

Place cauliflower, sweet potato and spring onions into a baking dish. Drizzle with two tablespoons of olive oil, sprinkle with turmeric and season with sea salt. Bake at 180 degrees for 20 minutes. Take out, mix through, and return to the oven for another 20 minutes.

To serve, spread rocket out on the plate, and drizzle with remaining olive oil. Arrange baked vegetables on top. Dress with either tahini or balsamic dressing.

I served mine with pan fried minute steaks, cooked in coconut oil, and seasoned with sea salt and a squeeze of lemon juice.