Instagram200    

Basic Gluten Free Loaf

Written by lee on . Posted in Breakfast, Recipe Book

2½ cups blanched almond flour
½ teaspoon baking soda
1 tsp bicarb of soda
3 eggs beaten
1 tsp stevia powder
½ teaspoon apple cider vinegar
pinch sea salt

Preheat oven to 180 degrees celsius
Grease a small loaf pan
Combine dry ingredients in a bowl
In a separate bowl place eggs and apple cider vinegar and combine
Add wet ingredients to dry and stir
Spoon the mixture into loaf pan
Bake for 50 mins until set
Cool on wire rack

Share the love

  • Facebook
  • Twitter
  • LinkedIn
  • Google Plus
  • Pinterest
  • Digg
  • Email
  • RSS
  • Print

Spinach Bread

Written by lee on . Posted in Breakfast, Recipe Book

(see video here)

  • 6 packets frozen chopped spinach, thawed and drained (no additives) 
  • 1 egg, beaten 
  • 1 tsp crushed garlic 
  • Salt and freshly ground black pepper

Preheat oven to 200 degrees celsius
Grease baking tray or ceramic roasting pan
Mix together spinach, eggs, and garlic in a bowl
Season with salt and pepper
Spoon mixture into prepared pan and flatten, pressing down with fingers
Bake for 15- 20 minutes or until set
Allow to cool slightly then using a knife or pizza cutter slice into 10 rectangles
Use a spatula to remove individual slices from pan
Wrap slices in freezer wrap and freeze until ready to use

Share the love

  • Facebook
  • Twitter
  • LinkedIn
  • Google Plus
  • Pinterest
  • Digg
  • Email
  • RSS
  • Print

Simple Golden Egg Bread

Written by lee on . Posted in Breakfast, Recipe Book

  • 6 egg whites 
  • 4 egg yolks 
  • pinch salt 
  • 1/2 cup pureed vegetables

1. Beat egg whites with salt until firm
2. Blend together the yolks and pureed vegetables until liquefied
3. Fold yolks into whites and spread into a paper lined baking tray
4. Bake at 150 degrees Celsius for 30 minutes
5. While still hot from the oven, use a flat spatula to remove the bread from the sides of the dish and turn it out.
6. Separate it from the paper on the bottom and return it to the dish bottom side up. Bake this side for an additional 10 minutes
7. Remove from the oven and let cool then slice into 8 slices.  Refrigerate

Share the love

  • Facebook
  • Twitter
  • LinkedIn
  • Google Plus
  • Pinterest
  • Digg
  • Email
  • RSS
  • Print

Buckwheat Flap Jacks

Written by lee on . Posted in Breakfast, Recipe Book

Makes 4 pancakes

  • 1/2 cup buckwheat flour 
  • 1 teaspoon baking powder 
  • 1 egg 
  • 4 drops liquid stevia 
  • 1 cup water or almond or rice milk Coconut Oil for frying 

Mix flour and baking powder well in a large jug
Add the egg and milk and combine to remove any lumps
Heat small frying pan on high, with coconut oil and carefully pour in batter, swirling to cover pan in a thin layer of pancake
Reduce heat slightly and when browned flip to brown other side
Enjoy with warm berry compote and cashew nut cream

Share the love

  • Facebook
  • Twitter
  • LinkedIn
  • Google Plus
  • Pinterest
  • Digg
  • Email
  • RSS
  • Print

Quinoa Porridge

Written by lee on . Posted in Breakfast, Recipe Book

Serves 2

  • 1 cup quinoa 
  • 1/2 tsp sea salt 
  • 1 tsp cinnamon 
  • 8 drops stevia liquid concentrate 
  • 1 TBS coconut oil or butter (if tolerated) 
  • Almond milk to serve 

Bring 2 cups of water to boil in a wide saucepan
Add quinoa, sea salt, cinnamon, stevia and butter/coconut oil
Cover and reduce heat and simmer for 12 minutes
Remove from heat and scoop into a bowl add almond milk and enjoy

Share the love

  • Facebook
  • Twitter
  • LinkedIn
  • Google Plus
  • Pinterest
  • Digg
  • Email
  • RSS
  • Print

Scrambled Eggs with Lemon, Basil and Tomato

Written by lee on . Posted in Breakfast, Recipe Book

Serves 2

  • 1 TBS Olive Oil,
  • 3 whole eggs, 
  • 1 TBS filtered water 
  • 1 TBS lemon rind, 
  • 10 Fresh basil leaves washed, 
  • 6 cherry tomatoes halved, 
  • Sea salt, to taste, 
  • Drop of olive oil for garnish

In a bowl, combine eggs, water, sea salt and whisk until light and fluffy
Using a non-stick frying pan, over low to medium-low heat, warm oil
Add eggs and flick them around the pan so they don’t stick to the bottom
Now it’s time to sprinkle in the sea salt and lemon rind
Garnish a breakfast plate with basil leaves and tomatoes with a drop of olive oil
Tumble eggs onto the side

Share the love

  • Facebook
  • Twitter
  • LinkedIn
  • Google Plus
  • Pinterest
  • Digg
  • Email
  • RSS
  • Print

Mini Frittatas with Spinach and Tomato

Written by lee on . Posted in Breakfast, Recipe Book

Makes 6 Frittatas

  • 1 Brown Onion 
  • 6 Organic Eggs 
  • 3 TBS almond milk 
  • 6 vine ripened cherry tomatoes quartered 
  • Handful rocket or spinach chopped 
  • 1 TBS Olive oil for frying 
  • Salt and pepper to taste

Preheat Oven to 175 degrees celsius
Chop and then fry onions in olive oil until caramelised
Blend eggs and almond milk until light and fluffy in a blender
Place all ingredients together season and divide mixture into a six cup muffin pan
Bake for 20 minutes
Remove from muffin pan and let cool

Share the love

  • Facebook
  • Twitter
  • LinkedIn
  • Google Plus
  • Pinterest
  • Digg
  • Email
  • RSS
  • Print

Fluffy Omelette

Written by lee on . Posted in Breakfast, Recipe Book

One of our members Lea Wilding shared this wonderful way to make fluffy omelettes which is a big hit with her family.

  • 2 eggs separated 
  • Beat egg white stiff then fold in yolks, 
  • salt and pepper and 
  • 1 tbs cold water. 

Fold in quickly then cook in pan with a small amount of butter, flipping over when bottom turns golden brown, cook till both sides are brown.

Lea's brother likes cooked bacon, tomato and onion mixture placed on top. Lea has hers plain with only 1 yolk with parsley added to egg white mixture. Her husband prefers having his with cooked chicken with melted cheese and her mum likes prawns and coriander.

Its a versatile dish to have anyway you like!

Share the love

  • Facebook
  • Twitter
  • LinkedIn
  • Google Plus
  • Pinterest
  • Digg
  • Email
  • RSS
  • Print

Gluten Free Nut Loaf

Written by lee on . Posted in Breakfast, Recipe Book

Makes 1 loaf

  • 150 g (51/2 oz/11/2 cups) almond meal 
  • 30 g (1 oz/1/4 cup) walnuts, coarsely chopped 
  • 1/4 teaspoon gluten-free baking powder 
  • 1 teaspoon ground cinnamon 
  • 95 g (31/4 oz/3/4 cup) arrowroot (tapioca) flour 
  • 1/2 teaspoon sea salt 
  • 3 organic eggs 
  • 1/2 teaspoon stevia powder 
  • 3 tablespoons grape seed oil 
  • 2 tablespoons coconut Milk 
  • 1 teaspoon apple cider vinegar 

Preheat the oven to 180ºC (350ºF/Gas 4).
Grease a 20 x 9 cm (8 x 31/2 inch) loaf (bar) tin.
Put the almond meal, walnuts, baking powder, cinnamon, arrowroot flour and salt in a large bowl and mix well with a wooden spoon.
Crack the eggs into a separate bowl and whisk using an electric mixer until pale and fluffy, about 11/2 minutes.
Add the stevia, grape seed oil, coconut milk and vinegar and mix gently.
Pour the mixture into the dry ingredients and stir to combine.
Spoon the mixture into the greased tin and bake for about 40 minutes, or until a skewer inserted in the centre of the loaf comes out clean.
Remove the bread from the oven and leave to cool in the tin for a few minutes, before turning out onto a wire rack to cool completely.
Enjoy the bread melt-in-the-mouth warm, or at room temperature with your favourite topping.

Share the love

  • Facebook
  • Twitter
  • LinkedIn
  • Google Plus
  • Pinterest
  • Digg
  • Email
  • RSS
  • Print

Cumin Scrambled Eggs and Greens

Written by lee on . Posted in anti-inflammatory, Autumn, Ayurveda, Blog, Blog Breakfast, Blog Lunch, Breakfast, Breakfast, Candida Friendly, Dairy Free, Eat Right for Your Shape, Gluten Free, Nutrient Rich, Organic, Spring, Sugar Free, Summer, Vegetarian, Wheat Free, Winter, Yeast Free

Screen Shot 2016-06-02 at 8.38.44 amFor many of us breakfast is the most looked forward to meal of the day, but it’s especially significant in the Ayurvedic philosophy because a properly prepared breakfast that works with your unique dosha has the potential to set you up for a day of ease- physically, mentally and emotionally.

What we eat definitely impacts our moods, the way our body will function throughout the day, and therefore it will directly have an influence on our capacity to outwork our purposes for the day, whether that is wrangling children, studying, taking care of your home, or working.

If you fit into the Kapha dosha, you'll be the most robust of all the other Ayurvedic types, with thick skin, a well built frame, and strong immune system. However because you are governed by the element of earth, you are cold, heavy and static- so if you're living a lifestyle that is cold, heavy and static such as a sit down desk job during the cooler months, you will find that your will become unbalanced- which can bring on sluggishness, weight gain and even depression.

These imbalances can sabotage your personality linked giftings of peace-making, nurturing, your ability to help others, your level of tolerance and your strong relationships.

Other than living a lifestyle of plenty of exercise and movement, a varied routine, and avoiding too much sleep and lying around the house; Kaphas can choose light meals and foods that help “bring you out of the ground” so to speak.

Using pungent spices in your cooking will help to achieve this, as well as avoiding dairy and heavy foods in the morning.

These cumin scrambled eggs with greens are from my book Eat Right For your Shape, and are the ultimate Kapha start to the day.

It's a light and satisfying bowl of scrambled eggs with loads of stimulating spices and nourishing greens that will help to see heavy kaphas brought into balance through lightness in their emotional life and also a physical lightness through weight normalisation.

Enjoy!

By using just the egg whites in this recipe and bulking it up with a boost of healthy greens, you’ll be adding a good punch of vitamins and minerals to boost kapha.

Serves 2

Ingredients

  • 1 teaspoon ghee
  • 1 teaspoon cumin seeds
  • 1⁄2 teaspoon coriander seeds
  • 1⁄2 teaspoon ground turmeric
  • 2 small green chillies, seeded and finely chopped
  • 1⁄2 red onion, finely chopped
  • 1⁄3 capsicum (pepper), diced
  • 4 egg whites
  • Celtic sea salt, to taste
  • 60 g (21⁄4 oz/2 cups) baby spinach, lightly steamed
  • small handful coriander (cilantro) leaves, chopped, to serve

Method

Heat the ghee in a medium frying pan over medium heat. Add the cumin and coriander seeds, and cook, stirring frequently, until they start to pop. Reduce the heat to low.

Add the turmeric and stir for 1 minute. Add the chilli, onion and capsicum, and cook for 2–3 minutes or until the onion is translucent.

In a bowl, lightly whisk the egg whites, season to taste, then pour into the pan. Stir with a fork until cooked to your liking. Serve on a bed of wilted spinach, sprinkled with coriander.

Share the love

  • Facebook
  • Twitter
  • LinkedIn
  • Google Plus
  • Pinterest
  • Digg
  • Email
  • RSS
  • Print

Foods That Boost Happiness :)

Written by lee on . Posted in All, Autumn, Blog, Blog Breakfast, Blog Dinner, Blog Lunch, Blog Salads, Blog Snacks, Breakfast, Candida Friendly, Dairy Free, Dessert, Desserts, Dinner, Gluten Free, Lunch, Nutrient Rich, Organic, Salads, Seasonal, Snacks, Soup, Spring, Sugar Free, Summer, Vegetables, Vegetarian, Wheat Free, Winter, Yeast Free

StirFryBEef

Want to improve your mood?  Did you know that food may be a significant piece of the puzzle?  

The science behind food's effect on mood comes down to chemical and physiological changes in our brain structure which can lead to altered behaviour. Today I'm sharing my favourite mood foods that have been proven to alter your metabolism and brain chemistry, ultimately affecting your energy level and mood.

There is so much hope for your mood in food! The science is showing that you can literally eat your way to happiness, so here are some of my top picks for foods that can boost your emotional health...

Fish oils

sardines avo

A 2012 study reveals that fish oil increases transmission of serotonin in the brain which controls emotion. Because of their ability to increase serotonin levels, fish oils are a lovely mood food to include in your diet. Sardines are my all time favourite source of omega-3 fatty acids and are an affordable and potent source of mood boosting fish oils. Try them in my smashed sardines with avocado on quinoa and flaxseed loaf for your next breakky option.

Brazil nuts

bliss balls

Did you know that brazil nuts are the richest source of the mineral selenium, which helps combat depression? Studies have shown that a small handful of brazil nuts everyday can help improve your emotional health. I like to enjoy them as an on-the-go snack, or chopped and sprinkled over yogurt with grated dark chocolate. Enjoy a hit of happiness by throwing some extra brazil nuts in these delightful Coconut and almond bliss balls.

Broccoli

Broccoli-Soup

Broccoli is a staple veg in my diet. It’s rich in B vitamin folate, which is essential for a healthy mood. Low intakes of the B vitamin folate has been linked to depression, and the great news is that Vitamin B also promotes healthy hair and skin, which boosts your self confidence as your complexion glows. I like to steam broccoli and enjoy with white fish, or in a risotto. I also adore cramming in this mood boosting green in my earthy Broccoli soup.

Ginger

StirFryBEef

Ginger is a gorgeous warming root that has been shown to increase neurotransmitters in the brain. Neurotransmitters are chemicals used by brain cells to communicate with each other. They control your ability to focus, concentrate, remember, and regulate mood, cravings, addictions and sleep.

Ginger increases levels of these important brain chemicals, including dopamine, which is considered the “motivation molecule” that helps you get focused and be productive. It’s also in charge of your pleasure-reward system. Fresh ginger root (especially when sliced into a mug with hot water) also assists in stabilising anxiety and panic. One of my favourite ways to enjoy ginger is in my Stir fried ginger beef; a super speedy and delicious dinner mid week.

Blueberries

Kakadu plum and blueberry icecream

Blueberries can help prevent the release of cortisol, a hormone produced by the adrenal gland during stressful situations, that travels to the hippocampus (a major portion of your brain) and provides emotional responses. Berries can help control and counter the effects of this hormone’s impact on your mood.

Berries are loaded with anthocyanidins, known to boost brain function and antioxidants, which promote brain and nervous system health. Berries are also low in sugar and calories, so pile them on! Enjoy a boost of blueberries in this super antioxidant filled Blueberry and Kakadu plum ice cream which will impress your guests with its unique blend of superfood flavours.

Here's to eating your way to a happy mood!

Share the love

  • Facebook
  • Twitter
  • LinkedIn
  • Google Plus
  • Pinterest
  • Digg
  • Email
  • RSS
  • Print

Tweets

Follow

Get every new post on this blog delivered to your Inbox.

Join other followers: