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Coconut Banana Bread

Written by Lee on . Posted in Blog, Blog Breakfast, Breakfast, Dairy Free, Dessert, Desserts, Fasting, Gluten Free, Recipe Book, supercharged food, Vegetarian

banana breadNever ever think that just because you’re sticking to an eating protocol that you have to be a victim of restriction. I’m not a believer in hard core dietary limitation, however I do believe you can achieve detoxification, cleansing, and give your gut a rest from everyday stressors whilst still indulging in pleasure. All it takes is some creativity and an open mind.

In fact, fasting as a spiritual practice is a way to experience the pleasure of a higher conscious state, mindfully detaching from mealtimes as a way to re-focus. During my fasting protocol, which isn’t a complete abstinence of eating all together, you do have the opportunity to truly savor simple elemental flavours. By the end of a fast, you may actually find that your taste buds have re-wired to find even vegetables bursting with sweetness.

Ritual is something of a lost art in our society, and sitting down to food with a mindful, conscious approach is somewhat of a shock to the system in our fast paced world. How often do you sit down, breathe, indulge, and bask your senses in the still quiet of a meal? This approach can act as a mini health retreat, a minor meditation that will re-set your mind on the goodness and beauty of life.

While I’m fasting, I love to sit down in the afternoon to take a pause between ticking tasks off my to-do list, to have some time for myself; refueling for the afternoon. I’ll light myself a candle, prepare myself a pot of herbal tea in a nice tea-pot, and sit down to a snack. My strawberry teacakes are a true delight for afternoon tea, and my lime and blueberry muffins are a sweet treat that will never disappoint.

While I’m fasting, I still want to enjoy a treat that is generous in flavor, and I’d have to say this coconut and banana bread from my new book Fast Your Way to Wellness is an utterly gorgeous indulgence, with a tropical twist on the classic flavours of everyday banana bread, which is usually loaded with wheat and white sugar.

This beauty is free from gluten, low in fructose and uses coconut flour, which imparts the flavour of a Maldivian island, yet offers a range of health benefits. Coconut supplies energy building medium chain fatty acids, micro-flora support and defence against parasites and pathogens thanks to lauric acid and monolaurin. Studies have also shown the fatty acids in coconut help you to eat less, and this is believed to be the result of the way these fats are metabolized.

Bananas are high in potassium, vitamin B6, immune boosting vitamin C, and also contain nutrients that moderate blood sugar levels; helping you to avoid blood sugar plummets during periods of fasting. Bananas are also quite rich in fibre and resistant starch, which are loved by your gut microbes, keeping all those friendly bacteria happy, healthy and fed. Look after these guys and they will look after you! You can read more about the importance about gut health in my popular e-Book Heal Your Gut.

I use a few eggs in this recipe, which adds a good hit of protein to keep you fuller for longer. Honestly, I’m not sure I can find another ingredient that quite matches the nutritional generosity and convenience of the mighty egg. These guys are the perfect portion of fats, proteins and nutrients to aid in body building and all round nourishment. They’re an inexpensive, high quality source of protein, which is found mostly in the whites.  Egg whites contain rich sources of selenium, vitamin D, B12, B6 and minerals such as iron, zinc and copper. Egg yolks contain fat soluble vitamins A, D, E, K and lecithin. If you buy high quality free range eggs that have come from hens who have pecked around happily in green pastures, they’ll also contain a nice dose of anti-inflammatory omega 3 fatty acids, so be sure to know you’re eggs.

Aside from binding this bread nicely, eggs are intentionally part of the recipe to ensure you are gaining nutrient density and protein to keep you happy during a fast. But you’ll barely notice you’re fasting when ritually enjoying a slice of this luscious loaf, and with an open and conscious mind, every mouthful will bless your tastebuds.

Take the time to bake and enjoy this gift to yourself with a cup of herbal tea such as this lavender tea with almond milk, or a cleansing and anti-inflammatory turmeric and ginger tea.

Coconut banana bread

Makes 8 slices

119 calories per slice (498kJs)

 Ingredients:

  • 3 ripe small bananas
  • 3 medium eggs, lightly whisked
  • 90 g (31/4oz/1/4 cup) rice malt (brown rice) syrup  
  • a few drops alcohol-free vanilla extract
  • 30 g (1 oz/1/4cup) coconut flour
  • 3/4teaspoon bicarbonate of soda (baking soda)
  • 1/2teaspoon salt
  • fruit, to serve (optional)
  1. Preheat the oven to 180°C (350°F) and grease a 21 x 9 cm (81/4x 31/2 in) loaf (bar) tin.
  2. Peel and mash the bananas in a medium bowl. Add the eggs, rice malt syrup and vanilla, then mix well. Add the flour, bicarbonate of soda and salt, then mix well. Pour the mixture into the prepared tin.
  3. Bake for 50 minutes, or until a skewer inserted in the centre of the bread comes out clean. Completely cool in the tin on a wire rack, then slice and serve with fruit (if using).

Lemon and Blueberry Ice Cream

Written by Lee on . Posted in Autumn, Blog, Blog Lunch, Blog Snacks, Breakfast, Dairy Free, Dessert, Desserts, Desserts, Gluten Free, gut healing, gut health, Heal Your Gut, Heal Your Gut Powder, Heal Your Gut Powder, micro flora, microbiome, Nutrient Rich, Recipe Book, Seasonal, Snacks, Spring, Sugar Free, Summer, supercharged food, Supercharged Food Menu, Vegetarian, Videos, Wheat Free, Yeast Free

lemon-and-blueberry-icecream

The world is a sweeter place with ice cream in it. I must admit I find it very hard to say no to a bowl of that kind of deliciousness when I’m offered it, but a little scratch beneath the surface of what we currently accept as ice cream has turned the traditional version of this gorgeous treat into a colossal turn-off.

Ice cream originated back as far as the second century B.C, with speculation that Alexander the Great enjoyed snow and ice flavoured with honey and nectar. The bible speaks of King Solomon being a fan of iced drinks during harvesting. During the Roman Empire, Nero Claudius Caesar (A.D. 54-86) would send runners into the mountains to collect snow, which he would enjoy flavoured with fruits.

Historians estimate that the recipe evolved into the ice cream we understand today sometime in the 16th century. The Brits and the Italians seem to have discovered ice cream at around the same time. "Cream Ice," as it was called, would appear regularly at the table of Charles I during the 17th century, but it wasn't until 1660 that ice cream was made available to the general public, when the Sicilian Procopio introduced a recipe blending milk, cream, butter and eggs at Café Procope, the first café in Paris.

Until 1800, ice cream was a rare and exotic dessert only accessed by the elite classes. Around 1800, insulated ice houses were invented and the ice cream industry emerged in America where it was enjoyed by the masses and increased because of technological innovations, including steam power, mechanical refrigeration, the homogenizer, electric power and motors, packing machines, and new freezing processes and equipment.

After WW2, ice cream became a national symbol for the Americans, and the end to the war was celebrated with ice creams all around. As food technology increased and the supermarket emerged, more pre-packaged ice cream was sold through supermarkets after the 1970’s, and traditional ice cream parlours started to disappear.

These days, rather than the traditional use of cream, whole milk, sugar and egg yolks; ice cream has an ingredients list from another planet. Last time I checked in supermarket freezer section, here are some of the additives I discovered:

A popular vanilla ice cream ingredients label:

Reconstituted Low Fat Milk (56%), Glucose Syrup (Wheat), Sugar, Water, Milk Solids, Cream, Maltodextrin, Vegetable Origin Emulsifiers [477, 471 (Soy)], Vegetable Gum (412), Flavours, Colour (160b).

And a “raspberry” flavoured ice cream creation contained:

Reconstituted Low Fat Milk (53%), Glucose Syrup (Wheat), Water, Sugar, Milk Solids, Cream, Maltodextrin, Raspberry Juice (0.8%), Vegetable Origin Emulsifiers [477, 471 (Soy)], Vegetable Gums (412, 415, 440), Food Acids (330, 334, 331, 327, 260), Flavours, Colours (163, 120, 160b).

Is it just me or is there something seriously wrong with this picture? What have we done to this beloved sweet treat? With fandangle marketing suggesting green fields with cows, and “traditional” “pure” farm motifs, a quick look at an ingredients list on the current top selling supermarket ice creams show that they’re nothing more than a mix of trimmed, skimmed and adulterated ingredients and numbers formed in a chemical laboratory, not a kitchen!

With many people in the modern age struggling with wheat and even dairy intolerances, I’ve made it a bit of a mission to formulate a super speedy but delicious ice cream substitute that’s made from wholesome ingredients, and this is the next best thing to real ice cream prepared the traditional way with cream and full cream milk.

This is a family friendly ice cream recipe that all ages will adore, and is full of antioxidant rich blueberries, gut flora loving coconut milk and delectable creamy avocado which is high in lovely monounsaturated fats that will make your hair shine and your skin glow. It’s also free from sugar, making it a completely guilt free treat at the end of the night that won’t have any negative effects on your blood sugars, or cause any digestive troubles. You’ll just love its creamy sweetness, and trips to the supermarket for a quick sweet-tooth fix will be a thing of the past with this baby up your sleeve!

Here's a little video about how to make it and the recipe is below.

                             

Recipe

Ingredients

  • 1 TBS Love Your Gut Powder (optional)
  • 155 g (51/2 oz/1 cup) frozen blueberries

  • 60 ml (2 fl oz/ 1/4 cup) coconut milk
  • 1/2 teaspoon alcohol-free vanilla extract

  • juice of 1/2 lemon
  • 
1/2 medium avocado, pitted and peeled

Method

Purée all the ingredients in a blender until smooth and creamy. Serve immediately. 

Enjoy! 

Layered Berry and Rhubarb Breakfast Pudding

Written by Lee on . Posted in Blog, Blog Breakfast, Blog Snacks, Breakfast, Breakfast, Candida Friendly, Christmas, Dairy Free, Dessert, Desserts, Desserts, Gluten Free, Nutrient Rich, Organic, Recipe Book, Seasonal, Sugar Free, supercharged food, Supercharged Food Menu, Vegetarian, Wheat Free, Yeast Free

rhubarb jar copy

Need a break from your regular granola? Why not try my Layered Berry and Rhubarb Breakfast Pudding? The rhubarb/berry mix can be pre-made the night before, so it's easy to pull together during morning rush hour.

Stewing fruit is a kitchen art that has been lost in modern times. Even the thought of the word “stewing” tends to evoke images of a housemaid hundreds of years ago, stirring a large pot slowly over a bubbling stove; something that many of us just don’t feel we have the time for in our rushed modern lifestyle.

But I think culturally it’s so interesting to see the 180 degree cultural shift towards more “artisan” ways of living and preparing food. There’s a genuine desire to get back to the way things were traditionally made and prepared through fermenting beverages such as kombucha, and making sauerkraut and sourdough from scratch. Stewing fruits is a beautiful, simple and frugal way to enjoy the mindful practice of traditional food preparation in your own home.

Stewed fruit recipes were extremely common in the past, before enhanced storage facilities and modern processing techniques. Pre the days of year-round fruit availability in supermarkets, home cooks would savour the flavours of the seasons by preserving fruit in different ways. After a seasonal haul of apricots for example, kitchen folk dried as much as they could and found other ways to plump it up throughout the winter. Fruits could also be extended in their lifespan by cooking and stewing if they were looking like they were passing their used by date.

Stewed fruit is perhaps the best way to use up all of that fruit you've hoarded on a fruit picking excursion. It’s also a great way to enjoy frozen fruit you may have stored as a result of a berry picking session or bargain bulk buy at your local farmers market.

This Layered Berry and Rhubarb Breakfast Pudding recipe is a gorgeous breakfast or dessert that can utilise seasonal berries and lovely fresh rhubarb. As a rhubarb fan I can tell you that there's nothing quite like the tangy taste and radiant rose-red colour that these divine stalks bring to a dish, especially when baked in pies and crumbles or stewed and spooned over porridges.

Stewing the rhubarb and berries slowly together releases the bright red colours; indicating high amounts of beneficial antioxidants such as heart-friendly proanthocyanidins. Enjoy these traditional stewed fruits with the coconut cream for a delightful and cosy dessert, or make extra of the stewed fruits to eat as a snack with yoghurt and toasted nuts and seeds, or if you really can't give it up just yet, spooned over your morning granola.

From my ebook The Renewable Table

Layered Rhubarb and Berry Breakfast Pudding

Serves 4

To make rhubarb:

Ingredients

  • 750 gms rhubarb trimmed and chopped into 2-3 inch pieces
  • 250 gms strawberries
  • 125 gms raspberries (reserve some for topping)
  • 100g coconut sugar or sweetener of choice
  • 1 orange, zested and juiced (reserve some zest for topping)
  • 1 inch knob ginger grated
  • 1 tsp vanilla bean powder
  • 1/4 cup water
  • 270 mls coconut cream

Method

Place rhubarb and berries in large saucepan and place coconut sugar, orange juice and zest, ginger, vanilla and water over the top.

Bring to a boil and simmer gently until soft, about 10-15 minutes until rhubarb/berry mixture is cooked but still holds it shape.

Remove from pan and place layers into a jar. Start with rhubarb mixture and then coconut cream and repeat until all ingredients are used. 

Top with extra berries, orange peel and shredded coconut.

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!

Healthy Rhubarb Crumble

Written by Lee on . Posted in Autumn, Blog, Blog Dinner, Blog Lunch, Candida Friendly, Dairy Free, Dessert, Desserts, Desserts, Dinner, Gluten Free, Organic, Recipe Book, Seasonal, Spring, Sugar Free, Summer, supercharged food, Supercharged Food Menu, Vegetarian, Wheat Free, Winter, Yeast Free

rhubarb pies

Crumbles would have to be one of the most simple and comforting desserts on my list for entertaining friends. I love that they can be so versatile; utilising virtually whatever seasonal fruit you have on hand and they’re also very difficult to mess up!  This recipe is from my eBook The Renewable Table.

A crumble, traditionally known as a brown betty, is a dish of British origin that can be made in a sweet or savoury version, depending on ingredients used. A sweet variety is much more common and usually contains some form of stewed fruit topped with a crumbly mixture of fat (usually butter), flour, and sugar.

The most common of the crumbles is the illustrious apple crumble, but they extend to the common use of berries, peaches, plums and delicious rhubarb.

Crumbles boomed in popularity in Britain during World War Two when the nation was in rationing mode and a crumble topping offered a more economical alternative to pies due to shortages of pastry ingredients.

I somehow find a soul connection to the generations of housewives throughout this time in history, who had to learn to be resourceful and frugal, yet still had the desire to put delicious and nourishing meals on the table for friends and family.

A crumble is an extremely versatile and budget friendly option, as toppings can be made from an array of pantry wholegrains and fats like butter, ghee or coconut oil, and glutinous grains can easily be switched up to include a mixture of nuts, seeds, gluten free grain flours and coconut. I sometimes add gluten free oats as a crunchy topping too. Sweeteners are also up for negotiation; utilising wholefood and low fructose sweeteners of your choice.

This crumble uses gorgeous rhubarb, which is packed with vitamins, minerals and other nutrients that are wonderful for supporting a thriving and energetic life. In traditional Chinese medicine, rhubarb is hailed for soothing stomach ailments and relieving constipation, and is also used as a poultice to reduce fevers and swelling.

Rhubarb is also high in vitamin K which makes it a lovely ingredient for improving bone health, and limiting neuronal damage to the brain in the case of Alzheimer’s.

Rhubarb is also an immune system supporting ingredient due to its high levels of vitamin C along with vitamin A for infection fighting and antioxidant protection that will extend to glowing skin, healthy mucous membranes and improved vision.

Enjoy this scrumptious crumble as a delightful and cosy dessert that will bring that joyous element of sweetness into your life without overloading your system with inflammatory wheat and sugar.

Blueberries and Brown Rice

Written by Lee on . Posted in Blog, Blog Breakfast, Dairy Free, Dessert, Desserts, Kids, Nutrient Rich, Seasonal, Spring, Summer, Vegetarian, Wheat Free, Winter, Yeast Free

2997-250x250

As I type this rain drops are attacking my window.  Soon I’ll be walking my dog in the squelchy, slushy grass that lines the water-logged footpath outside. Cashew, my dog, likes to dawdle and sniff every solitary blade of grass in the Olympic-sized park at the top of the hill and the snuffling and shuffling can be problematic on days like today when time is limited and bucket loads of rain are pelting down and collecting in rather large swimming pools on the awaiting pavement.

Right now I’m in bed with a cup of morning chai and for some reason; blueberries and brown rice are whispering sweet nothings in my ear. Maybe it’s just the two of them and the fact that their nourishing combination goes together like a man and his wife that is making me feel comforted and absorbing my thoughts.

The food I’ve been eating lately is simple stuff, not because it’s all the rage, but for other reasons.  My mission when nourishing my body is to ensure I cook with the least amount of processed foods and look for ingredients that are environmentally sound where I can.

All rice, travels through several processes before it makes its way conveniently to your plastic package. Once picked, the seeds are milled to remove the outer husk. This results in simple, untarnished brown rice.

But wait, there’s more to this story.

Dairy-Free Pudding

Written by Lee on . Posted in Desserts, Recipe Book

  • 4 yellow zucchini squash, steamed and pureed 
  • 4 cups filtered water
  • 2 egg yolks
  • 1 Tbsp. agar powder 
  • 2 Tbsp. arrowroot
  • 1/2 tsp. sea salt
  • 2 TBS coconut oil or butter if tolerated
  • 1 tsp. stevia 
  • 4 TBS pure vanilla extract

In a saucepan dissolve agar and arrowroot powder in 2 cups water and cook on a low heat until the ingredients have dissolved

Add coconut oil/butter and whisked egg yolks slowly on low heat

Add sea salt, stevia and mix slowly whilst adding the remaining water and cook on low heat for about 12 mins or until smooth

Pour the mixture into a baking dish and place in the refrigerator until set 

Remove from the refrigerator and place in blender and blend until smooth

Now you can add the zucchini squash and vanilla extract and continue blending until creamy

Serve chilled with a sprinkle of cinnamon and nutmeg

Nut Butter Cups

Written by Lee on . Posted in Desserts, Recipe Book

  • 1 stick unsalted butter
  • 1 tsp. stevia powder
  • 1 TBS mock cream (recipes below)
  • 4 TBS natural almond nut butter
  • 1/2 cup natural almonds
  • 10 paper cupcake holders
Method:
  • Place paper cupcake holders in muffin tin
  • Melt butter and stevia on stove top on low heat
  • Slowly mix in cream and almond butter
  • Remove from heat and divide the mixture through the 10 paper cupcake holders
  • Top with natural almonds
  • Freeze until firm and enjoy
Mock Cream Recipe
Note: This recipe contains dairy in the form of butter. For some people with lactose and casein intolerances butter is well tolerated, but if you have trouble with butter why not try making the coconut whipped cream or cashew nut cream recipes that follow.
Makes 1 1/2 cups  
  • 3/4 cup filtered water
  • 1 tablespoon gelatin
  • 3 eggs
  • 5 drops liquid stevia
  • 125 g unsalted butter
  • 1 1/2 teaspoons vanilla (or almond extract), optional
Method
  • Pour the water into a small saucepan and bring to the boil. Turn the heat off and leave the water to cool until just warm to the touch. Sprinkle the gelatin on top of the water and let sit for 30 seconds to soften. Now put over a medium heat and stir consistently with a wooden spoon for 3 minutes.
  •  Pour the contents into a blender. Add the eggs, stevia, butter and vanilla extract, and blend on low speed for 2 minutes. Increase the speed to high and pulse until the cream turns pale in colour, 1-2 minutes more.
  •  Pour into a container and store in the fridge for 10 minutes to give a pourable consistency. If you require thickened cream, leave in the fridge  for 30 minutes and stir before using. The longer the cream chills, the thicker it will become so take it out of the fridge and leave to soften to the desired consistency, stirring once or twice. Will keep for 3 days, refrigerated.
Coconut Whipped Cream
Makes 2 cups
Ingredients
  • 2 x 400 ml tins full fat coconut milk (no additives), chilled overnight
  • 1 teaspoon stevia powder
  • 1/2 teaspoon lemon juice
  • 1 tablespoon vanilla
  • about 3 tablespoons coconut flour
  Method
  • Without shaking the tins of coconut milk, remove the lids. Carefully spoon off the cream which has separated and settled on the surface of the milk and put into a chilled bowl. You will get about 6 tablespoons from each tin. Reserve the remaining thin milk for other recipes.
  •  Using electric beaters, whip the cream until thicker consistency . Whisk in the stevia, lemon juice and vanilla. Gadually add the coconut flour, beating it in a bit at a time, until the cream has thickened. Spoon into a container and refrigerate for 2 hours before serving. Keeps well in the refrigerator for up to 3 days.
Cashew Nut Cream
Makes 1 1/2 cups
Ingredients
  • 1 cup cashew nut butter, or 1 cup raw cashew nuts
  • 2/3 cup filtered water
  • 8 drops liquid stevia
  • 1 teaspoon vanilla essence (optional)
  •  Place all the ingredients in a food processor and whizz until smooth and creamy. If using cashew nuts, you may need to add a little more water and process until smooth. Can be stored in the fridge in a covered container for up to one week.
   

Butter Nut Cookies

Written by Lee on . Posted in Desserts, Recipe Book

  • 150 g (51/2 oz./1 cup) coconut flour
  • 1/4 teaspoon gluten-free baking powder
  • 11/2 teaspoons stevia powder, plus extra to dust
  • A pinch of sea salt
  • 200 g (7 oz.) cashew butter
  • 4 organic eggs, lightly beaten
  • 21/2 teaspoons natural vanilla extract
  • 2 tablespoons coconut oil
  • 2 tablespoons Coconut Milk

Preheat the oven to 175ºC (345ºF/Gas 4) and grease a baking tray. 

In a bowl, mix together the coconut flour, baking powder, stevia and salt. 

Warm the cashew butter slightly, then mix it with the eggs, vanilla, coconut oil and coconut milk until smooth. Add to the dry ingredients and mix well to form a dough.

Roll the dough out between two sheets of baking paper to a thickness of 6–8 mm (1/4–3/8 inch). Cut out shapes using your favourite cookie cutter and place them on the greased baking tray  

Bake for 20–25 minutes, or until the cookies are crisp

and golden.  Makes about 24

Sebastian’s Cheesecake

Written by Lee on . Posted in Desserts, Recipe Book

  • 1 1/2 cups pecan halves chopped
  • 1 tsp. stevia powder
  • 2 tbsp. of nut butter, softened
  • 1 sachet unflavored gelatin
  • 1 cup of cold water (divided 1/4 and 3/4)
  • 8 ounces mock cream (see recipe in drinks)
  • 1 whole egg
  • 1 TBS lemon rind
  • 1 tsp. vanilla extract

Preheat oven to 400°F

Butter round cake pan

In bowl combine pecans, 1/2 teaspoon stevia and nut butter

With hands, press pecan mixture into bottom and 1" up side of pan

Bake until golden, about 10 minutes and then cool completely

In small saucepan, sprinkle gelatin over 1/4 cup cold water; let stand 1 minute. 

Stir over low heat until gelatin is dissolved

In a blender blend fake cream, vanilla, lemon rind and remaining stevia 

Reduce speed to low; gradually beat in gelatin mixture and remaining cold water until smooth

Pour remaining mixture into crust

Swirl with knife. Chill three hours and enjoy

Lime and Blueberry Muffins

Written by Lee on . Posted in Desserts, Recipe Book

  • 1/2 cup coconut flour
  • 4 eggs
  • ¼ cup grape seed oil or butter
  • 2 TBS lime juice
  • Zest of 2 limes
  • 1/2 cup blueberries
  • 6 TBS coconut milk
  • 1 tsp. baking powder
  • ½ tsp. baking soda
  • 1 TBS lemon zest
  • 1 tsp. powdered stevia
  •  Tsp. vanilla extract

Preheat oven to 180 degrees Celsius

In a bowl combine dry ingredients 

In a separate bowl mix eggs, lime juice, blueberries, vanilla extract, grape seed oil, coconut milk

Mix dry ingredients into wet and combine well

Pour batter into greased 6 cup large muffin pan about ¾ full

Bake in oven for 12-15 minutes

Remove from oven and cool on wire rack

Chai Custard

Written by Lee on . Posted in Desserts, Recipe Book

  • 4 organic eggs
  • ¼ cup coconut milk
  • 2 TBS coconut oil
  • 1/2 cup boiled filtered water
  • 1 tsp. gelatin 
  • ½ tsp. stevia powder
  • 1/4 tsp. nutmeg
  • 1/4 tsp. cinnamon
  • 1/3 tsp. cardamom
  • Pinch Celtic Sea Salt
  • 1 tsp. Vanilla extract

In a measuring jug place four tablespoons water and sprinkle gelatin, let soak for a minute

Place eggs into blender and add coconut oil

Add the gelatin in water to the blender and then add remaining boiled water slowly and the remainder of the ingredients making sure that the blender is on a low speed

Pour the custard into a bowl and freeze for one hour until set then transfer to the refrigerator to chill

Serve chilled in parfait glass topped with crushed almonds and enjoy

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