Category Archives: Gluten free

Delicious Raw Fruit and Nut Bars

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The other day I bought one of these.

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It was quite tasty. It has two ingredients, in pretty much 50-50 proportions: cashews and dates. That’s it. I paid 75p for it – that’s about $1.38 CAD ($1.10 US). For a 35 gram bar.

Looking at the ingredients, I thought, “I can make this myself. And it won’t cost even a fraction of that. So I did. I modified the recipe to what I had in the house already: a bag of organic brazil* nuts, a cranberry-raisin-date mixture, and some chia seeds. I threw everything into the food processor, shaped them, rolled them in unsweetened coconut and guess what? They taste even better than name branded raw cookie bars. Scrummy.

90 grams of dates (or mixed dried fruit)
130 grams brazil nuts
30 grams chia seeds
Unsweetened coconut (optional)
Whir in food processor until finely ground, sticking together and able to be shaped. (Depending on how moist the fruit is you may need to add a few drops of water.

Measure them out (about 35 grams per serving)
Shape into little logs. Optional – roll in unsweetened coconut. Keep covered in refrigerator.

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Those of you with a cat will be thinking what I’m thinking, but hey, they taste fabulous!

Do you make your own raw cookies or bars? Please share!

* Brazil nuts (like all nuts) are high in calories, but they are also high in a lot of trace minerals (in particular, selenium). And nut oils are good for you. So enjoy these treats in moderation.

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Cauliflower “fried rice” recipe

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Looking for a different way to eat cauliflower? Trying to cut back on carbs? Or just want something ricey that isn’t rice? Try this – it is delicious!

Cauliflower-“fried rice” recipe

Ingredients

  • 1 small cauliflower
  • 1 spring onion (scallion)
  • 1 egg
  • Light olive oil (best olive oil for frying)
  • Sesame oil
  • Soy sauce
  • salt

Oil amounts depend on how big the cauliflower is. I always think it best to go as sparingly as you can with oil.

Method

1. Take the leaves off the cauliflower. Grate it (including the core) on the small holes of a box grater or use a food processor.

2. Heat the oil in a wok or frying pan. Stir-fry the grated cauliflower and spring onion for 2-3 minutes, adding some salt. Don’t let it brown. Then cover, lower heat to minimum and allow to steam for 4-5 minutes. This will cook the cauliflower and infuse the spring onion flavour into it.

3. Take the cover off and raise the heat. Clear a circle in the middle of the pan. Add a bit more oil, let it heat for a few seconds, crack the egg into it and scramble it loosely. Let the egg set about halfway, then start stir-frying vigorously to mix the egg in with everything else.

4. Lower the heat. Add sesame oil and stir. Then add soy sauce. Taste to balance.

** Note: This version is quite mild-tasting – if you are in a more adventurous mood you could also add a bit of chilli pepper at the end to liven it up.

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VERSION 2 – which I didn’t make and I find the 3Tbsp of soya sauce to be a LOT of soya sauce and a lot of sodium, however if you are looking for one that tastes really Chinese I suspect this would be the ticket!

Cauliflower “fried rice” with veggies

  •  750 ml (3 cups) of grated raw cauliflower (use a cheese grater or food processor)
  •  25 ml (1/2 cup) frozen peas
  •  125 ml (1/2 cup) carrots, thinly sliced
  •   3-4 garlic cloves, minced
  •  125 ml (1/2 cup) onion, diced
  •  7.5 ml (1/2 Tbsp) olive oil
  •  2 eggs (or 4 egg whites) scrambled
  •  45 ml (3 Tbsp) soya sauce

Method

1. In a large pan, sauté the garlic and onions in olive oil on medium high heat, until onions become soft and transparent. (about 2-3 minutes)

2. Next add in peas, and carrots and cook until carrots begin to soften and peas are heated through, about 3-4 minutes.

3. Next stir in scrambled eggs , cauliflower and soya sauce. Cook stirring frequently for about 5-7 more minutes.

Enjoy adding in your favourite protein and veg. Possible add-ins: baby corn, broccoli, cabbage, bok choy, water chestnuts, chicken, tofu, and/or shrimp!

http://www.familyfreshmeals.com/2013/03/cauliflower-fried-rice.html

The Best Ratatouille Recipe

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Method

START COOKING

Halve the courgettes lengthways, slice the aubergine into 1cm thick rounds and place both on the griddle pan, turning when charred. Don’t be shy – the more charred the better the flavour!

Meanwhile, head the oil gently in a deep pot.  Throw in the red onion (peeled and roughly chopped), chopped peppers, crushed garlic, harissa, anchovies and 1 teaspoon of their oil. After about 5 minutes add the passata and tomatoes. Simmer, stirring occasionally.

Remove the charred courgettes and aubergine from the griddle pan as they are finished grilling and set aside onto a plate. When all grilled to perfection , roughly chop into big chunks and add them to the main pot. Stir and simmer for a few minutes, then add the balsamic vinegar and fresh herbs. Serve with a dollop of yoghurt. Nice with regular steamed or saffron rice.

*Omit for vegan recipe. Vegetarians that eat yeast may substitute vegetarian umami for the anchovies.

Camping Meals

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We just got back from camping in the Lake District in northwest England.  I am not a “beans and weiners” type of camper – I like to eat as well while tenting as I do at home. Here’s some of what we ate and a few photos of the gorgeous views as well. This is the first installment of our cooking adventures 🙂

Grilling corn

Grilling the corn on our little barbeque.

Balsamic-onions with thyme

Onions roasted with Balsamic vinegar and fresh thyme

Grilling ratatouille Vegetables

Grilling the veggies for ratatouille. Love the pretty striped
aubergine (eggplant). I grill the vegetables for my ratatouille
at home as well as it gives beautiful depth to the flavour.

Bubble and Squeak

Bubble and Squeak – aka cabbage and potatoes

Ratatouille with Bubble and Squeak

Bubble and Squeak served with RatatouilleGrilled Corn with Butter

The finished corn with butter melting mmmmmRatatouille to Huevos Rancheros

Breakfast the next day – remaining ratatouille heated gently
and made into Huevos Rancheros

Huevos of a sort

The cheese goes on when the eggs are semi-cooked…Huevos of a sortThe finished breakfast – with a spectacular view.

Drink your lettuce!

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We just got back from camping in the beautiful Lake District (more on that later, including camping recipes!) to find that the garden has gone crazy!

Suddenly the peas are profuse, the lettuce is huge Image

and the rainbow Swiss Chard is, well, stunning to say the least. Image

Of course fruits and vegetables are best eaten fresh, but when you have a glut in the garden, you have to preserve…. peas can be frozen, as can Swiss Chard, but lettuce? Erm, no. So.

What to do with all these lovely lush green lettuces? Even I can only eat so many salads! Answer? Juice it!

Romaine (aka Cos) lettuce is one of the most nutritious of lettuces and the type I grew (Parris Island) is one of the most nutritious of all. High in beta carotene, folate, lutein (an anti-oxidant), potassium  and Vitamin K, picked fresh and juiced immediately, it is a powerhouse of nutrition and very tasty as well! I juiced two heads, two apples and threw that into the smoothie machine with some red maca powder and golden flax seed. Delicious. I didn’t get a photo of it but it looks just like my spinach juice:

The Green Stuff

Einkorn Flour

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Einkorn Flour

Einkorn Flour

I recently read Wheat Belly by William David MD . I had no idea how far modern wheat has come from its ancestors. I won’t go into detail here, but suffice it to say “VERY FAR INDEED!!” Modern wheat has a protein in its gluten called gliadin. Gliadin acts as an opiate. It is addictive, causes craving for more and more of it, and, it stimulates appetite.

Now I am sceptical about most things I read. In this day and age, you have to be. You can’t believe everything you read. Nor do I. But I have actually experienced this wheat phenomenon myself: I have noticed (and always found it curious) that when I had cereal or toast for breakfast I was starving again within a short amount of time.  When I ate food with wheat in it, I craved more and more. All day long. Whereas on days when I didn’t have wheat, I didn’t crave carbs all day – or much of anything else for that matter.

There’s a lot of controversy on Dr Davis’s assessment of wheat (and other grains). But having witnessed first hand – and more importantly having done so before I read (or had even heard of) the book, I am inclined to say that I found much of what he has written regarding wheat being an appetite stimulant, TRUE.  A brief synopsis of his opinion on wheat can be found here.

Remember a while back when I did a raw food cleansing diet? Bread, crackers, cereal, etc., aren’t “raw” so I didn’t eat any. Much of my surprise (although I didn’t attribute it to wheat at the time) I had no cravings, no hunger pangs, and I was able to follow the raw food diet with practically no difficulty. I didn’t feel deprived, I didn’t feel hungry and I had only a brief craving for bread!! My body was “withdrawing” from that addiction!

I don’t want (or fortunately need) to live without wheat due to gluten intolerance. I want to eat the occasional slice of bread, pizza, pasta, etc. I started researching and have found einkorn. Woohoo!!! Einkorn is man’s first form of cultivated wheat, grown by farmers more than 10,000 years ago. Compared to modern wheat, it is healthier*, a natural unadulterated product – and very tasty!

 

Where to Find Einkorn in the UK?

I live in the United Kingdom (England to be exact) and get my einkorn flour from Doves Farm. They also sell kamut and spelt flours (which I bought but haven’t tested on my gut yet!), various gluten free flours, etc. I had never heard of einkorn flour until I read “Wheat Belly”. We have switched to einkorn flour (in lieu of no flour at all as Wheat Belly recommends) as we just can’t live (happily) without bread.

When we eat baked goods (or pizza crust) made with einkorn it has no adverse effects. We don’t feel stuffed and we don’t get bloated and we don’t feel sick! Neither of us is gluten intolerant (celiac disease) – at least not that we know of! But we are both definitely gluten sensitive as after cutting out regular flour and then “slipping” a couple of times when dining out, we both felt very ill and wiped out afterwards. In fact the last time we ate out and indulged in a couple of slices of bread we were both sick for the day – headaches, exhausted, stomach rumblings, just generally feeling bloated and ill all over. It was the only food item we both ate. So don’t go there 😉

We are headed to Italy in September and despite it being the land of pasta, if we can’t find einkorn or emmer pasta, we’ll be ordering pasta free meals:  the last regular wheat foray finished us both for good!

Happy Baking everyone! I have just begun to experiment with this lovely product and will be posting recipes as I go!

 

Where to Find Einkorn in Canada or the USA.

 As many of us work towards eating better and living closer to what nature intended, the demand for good natural products will increase. If you live in Canada you can source einkorn flour from Prime Grains and if you live in the USA you can get it from growseed.org or from Jovial Foods. If you grind your own wheat berries into flour, you can source it einkorn.com or from Jovial Foods. Jovial also sells einkorn pasta which I am unable to source here in the UK – if you know of anywhere to get it in the UK please PLEASE let me know!

 

*Einkorn’s Nutritional Value

Einkorn contains higher levels of protein, essential fatty acids, phosphorous, potassium, pyridoxine (B6), lutein and beta-carotene (lutein).

The Einkorn flour is characterized by high protein, high ash, a very high carotene content, and small flour particle size when compared to the modern bread wheats.

It also has plenty of carotenoids – the natural red, yellow or orange pigments that are found in many vegetables and fruits, and in a few grains. Carotenoids have the medical properties that help in preventing serious diseases such as cancer.

 


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Lemon Balm Revisited

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Lemon Balm Pesto Poached Sea Bass Filets (or other white fish) Lemon+Balm

Just want to reiterate how AWESOME that Lemon Balm Pesto recipe is (if I do say so myself!). Last night I took two cubes out of the freezer, thawed them and threw them into the ceramic frying pan with a knob of butter and a splash of white wine. Stirred that around a bit and then proceeded to gently sauté-poach some sea bass fillets.

All I can say is WOW – was it ever ‘knock your socks off’ delicious! I can’t believe I didn’t take a photo. Argh! If you do have access to lemon balm and haven’t whipped up a batch yet, get at it and pop it in the freezer. It is one recipe you won’t regret making!

Lemon Balm TeaLemon+Balmtea

Put a handful of fresh lemon balm leaves into a cup.

Pour in hot water

Allow to steep for 5 minutes

Drink and reap the benefits 🙂