Buckwheat, nut and seed porridge

Serves 1

You can leave the buckwheat out if you like. This is a very filling brekky!

Buckwheat is not wheat at all, it is a fruit seed! It is related to rhubarb. 

Buckwheat contains phytochemicals such as; quercetin which is anti-oxidant and anti-inflammatory. There is also rutin which is also an antioxidant. Rutin also strengthens the capillaries and circulation.

Ingredients

1 tbsp raw buckwheat

1 tbsp pumpkin seeds

1 tbsp chia seeds

1 tbsp shredded coconut

3 brazil nuts

1 tbsp cashew nuts

1 tbsp goji berries

¼ tsp cinnamon

1 tsp maple or honey

2 tsp maca powder or other powder such as camu camu, cacao, mesquite, lacuma, acai, maqui  etc, or leave out completely

1 cup of almond milk

Method

Blitz everything except the chia and goji berries, you can have as chunky or as fine as you want it. Put into your jar or container and add the chia, goji berries and milk, stir well. In the morning you can have it cold as a bircher muesli or hot as a porridge, serve with berries/yoghurt/coconut cream etc…

Mild Indian spiced mince, with green beans, capsicum and peas

Serves 4

This is just a mildly spice Indian dish, as well as no chilli, you could definitely add ½ -1 chilli into the paste and just double the spice component if you like more pungent flavors. Good dish for children who do not always like lots of spices.

Ingredients

500g lamb mince, or other mince

1 capsicum, 2 cm dice

2 cups of frozen peas

400g green beans, top and tailed

1 tbsp lemon juice

1 can(400g)of tomatoes, you could also use 1 (270ml) can coconut milk

Paste

½  brown onion

5 cloves garlic

1 tbsp ginger

2 tsp ground turmeric

1 tsp garem masala

1 tsp ground cumin

1 tsp ground coriander

Method for paste

Put paste ingredients in a food processor and blitz, add 1 tbsp water at a time (you can use coconut oil) till it makes a nice thick paste, season with salt. If you do not ave a food processor you can just finely dice your onion, ginger and garlic and add your spices to just add to your pot.

Method for mince

 

In a large pot add 1 tbsp coconut oil and put in your paste (or separate paste ingredients) and cook for 1 minute then add your mince and brown-3-4 minutes. Then add your tomatoes/coconut milk and simmer for 7 minutes or until most of the liquid has evaporated.

Put your beans on to steam (5 minutes to cook approx.) then add your peas, capsicum and lemon juice to your mince and simmer another 5 minutes until your peas are cooked. You can serve this with your green beans and rice, yoghurt dressing, poppadums, naan bread etc..no yoghurt for dairy free and no rice for grain free, rice is ok for gluten free though.

Gluten free/grain/dairy/nut free muesli bars

Perfect for your child's lunchbox or for your snack, the chocolate drizzle gives it a yummy optional extra

 

For nut free use a seed mix only, pumpkin, sunflower, sesame, chia, flaxseeds, hemp and use avocado or light olive oil.

For dairy free do not use butter and use dairy free chocolate

Ingredients

½ cup of dates, tightly packed (100g)

¼ cup of other dried fruit, raisins, apricots, craisens, figs etc

1 ¼ cup of all sorted nuts and seeds, I have used coconut, chia seeds, sunflower seeds, macadamia nuts-use all seeds if nut free

2 tbsp macadamia oil, you can use coconut oil or butter depending on the intolerance

1 egg

Method

Preheat oven to 180C

Line a 20 x 20cm baking tin with baking paper, leaving some overhanging so you can lift it out.

In a food processor blitz everything, except the egg until it is mostly all fine. Add your egg a do a couple of pulses until combined.

Press into your tin and bake for 8-10 minutes, should be a little firm.

Leave for 5 minutes and lift out of the tin and cut in half, then cut each half into 5 so you have 10 fingers.

As an option (when the bars have cooled) you can drizzle chocolate over. This is 40g chocolate, melted then put in a little glad snap lock plastic bag (you can use a piping bag as well) snip a tiny piece off the corner then drizzle over the chocolate.

Coconut flour and chocolate pancakes

Makes 4 small pancakes-serves 1

these are gluten, grain and can be dairy free if you use coconut oil in place of the butter.

Ingredients

2 eggs

1 heaped tbsp. coconut flour

2 tsp raw cacao/cocoa powder

Method

Whisk altogether, should be a thick batter, if it is too thin add a little more flour, if it is too thick add a little milk or water. In a large pan heat a little butter then spoon the mix in and form 4 pancakes. Cook 1-2 minutes on each side until golden brown. Serve with honey, maple syrup, rice malt syrup, cream, butter, banana, berries etc…