gluten free

Chia Pudding

Chia puddings make fantastic breakfasts, desserts or snacks.  They are filling, yummy and are a great source of fibre and healthy fats which balance blood sugar and keep you more full for longer.  I use the same base ingredients, but mix it up.  Here I have used 1/2 a grated apple and 1/4 cup strawberries, but there is lots that you can do.

For example, adding 1 tablespoon of raw cacao makes it a chocolate pudding.  You can also use different milks and top it with different fruits such as raspberries and blueberries, or mix in grated apple to change the taste.  You can even mix in protein powers, but you will have to add a little more milk with those.  It can be topped with hemp seeds, sunflower seeds, pumpkin seeds and nut butters.  The possibilities are endless really - just have some fun and go with what you like!

This recipe serves 2, or you could make 2 meals for yourself out of it!

Ingredients

  • 1/4 cup chia seeds

  • 1 cup coconut milk

  • 1 teaspoon cinnamon

  • 1 teaspoon vanilla extract

 Method

  1. Pour coconut milk, cinnamon and vanilla, and any other additions into a bowl.

  2. Whisk in chia seeds, cover and leave overnight.

  3. In the morning, mix in additions of choice and serve!

Almond Meal Porridge

This has been one of my go to breakfasts this winter.  It is surprisingly quick to whip up, filling and satisfying.  The ground flaxseeds, chia seeds and hemp seeds provide fibre and anti-inflammatory omega 3 - omega 3 is also great for dry skin which is a common problem in winter.  It is packed full of protein and healthy fats to balance your blood sugar to give you energy and help keep you full for the morning. 

I chose these ingredients based on my intolerances, so it is gluten free, paleo and vegan.  However, you can certainly make it your own by using a milk of choice and different fruits - grated pear, mashed banana or berries go really nicely.  You can also use different protein powders and nut butters to suit your preferences.

This recipe serves 1.

Ingredients

  • 1 cup coconut milk
  • 3 tablespoons almond meal
  • 1 tablespoon ground flaxseeds
  • 1 teaspoon chia seeds
  • 1 teaspoon cinnamon
  • 1 scoop protein powder (I used hemp/pea blend)
  • 1/2 grated apple
  • 1 tablespoon mixed sunflower and pumpkin seeds
  • 1 teaspoon hemp seeds
  • 1 teaspoon almond butter

Method

  1. Heat coconut milk in a small saucepan on medium heat.  Add the almond meal, ground flaxseeds, chia seeds, cinnamon and protein powder.  Stir in and reduce heat to let simmer for a couple of minutes, until it thickens and combines.
  2. Stir in grated apple, let simmer for another minute
  3. Pour into a bowl, top with seeds and almond butter and serve.

Crustless Quiche

I love this recipe - it is so satisfying and filling. Eggs are a great source of protein, healthy fats and contain a whole range of minerals including Vitamin D which plays a major role in regulating the immune system.  These make a great breakfast, snack or lunch paired with a salad.  They can also be frozen.  The addition of vegetables and leafy greens provide antioxidants, Vitamin C, iron, zinc, calcium and folate, all of which will help keep your immune system strong!

Ingredients

  • 10 eggs
  • 1 medium carrot, grated
  • 1 medium zucchini, grated
  • 1 cup mushrooms, sliced
  • 10 cherry tomatoes, halved
  • 2 cups kale, chopped
  • 1/2 cup fresh parsley, chopped
  • 1 knob ginger, grated
  • Salt and pepper to taste

Method

  1. Preheat oven to 180 degrees Celsius.  Using your hands, squeeze the grated zucchini over a bowl to remove moisture.  This is very important so that you don't end up with a soggy quiche.  Whisk the eggs together in a large bowl.   Mix in the vegetables, ginger and parsley and season with salt and pepper.  Line a shallow oven dish with baking paper and pour in.  Bake at 180 degrees Celsius for 45 minutes.  It is cooked when you touch it lightly in the middle and it springs back.
  2. Remove from the dish and allow to cool.  Slice into squares - about 10 - 12 depending on the size.  This also can be frozen.

Cashew Nut Bliss Balls

I love to have a batch of bliss balls on hand to help with those mid-afternoon sweet cravings!  They can be frozen too which is really handy.  I tend not to use dates as these are quite high in sugar, and when you are having something every day the low sugar option is better.  These bliss balls are made with cashew nuts which provide protein and healthy fats to keep you satisfied.  Also, cashews contain the amino acid tryptophan which is a precursor for serotonin - so they make you feel good, too!

Ingredients

  • 1 cup cashew nuts

  • 1/2 cup desiccated coconut (and extra, for rolling)

  • 1/2 cup almond meal

  • 2 heaped tablespoons natural almond or peanut butter

  • 1 scoop protein powder of choice (optional)

  • Juice and zest of 1 lemon

  • 1 tablespoon maple syrup

  • 1 tsp cinnamon

  • Pinch of salt

  • 1/4 to 1/2 cup water

Method

  1. Place all ingredients in food processor aside from water. Process, adding the water slowly. You may need to stop the processor and scrape down the sides from time to time. If it is too dry, add more water. If it is too wet, add more almond meal or protein powder. The consistency should be crumbly and hold together without being wet.

  2. Scoop out portions with a teaspoon and roll into 15-20 balls in the extra coconut. Refrigerate for up to one week, or freeze for longer.

Kingfish with Roast Pumpkin and Greens

Fish is a fantastic source of lean protein.  It also contains your EPA and DHA which are essential for brain health.  It's great to try and have it at least once per week if you can!  There are many ways you can have fish - I prefer to oven bake it normally.  I just find this easier and more tasty.  In this recipe, I have paired it with roast pumpkin and greens.  You can mix it up, sweet potato and broccoli is always a good combo!

It is important to use a good quality salt which contains plenty of minerals.  I like to use Himalayan rock salt and ground black pepper.

Ingredients

  • 300g kingfish
  • 400g pumpkin, chopped
  • 1/2 cup cherry tomatoes, halved
  • 1 large zucchini, diced
  • 2 cups kale, chopped
  • 2 cloves garlic, minced
  • 1 knob ginger, sliced
  • 1 tsp turmeric
  • 1 tsp ground cumin
  • 2 tsp fresh rosemary, chopped
  • 2 tsp fresh parsley, chopped
  • Juice of 1 lemon
  • Salt and pepper, to taste

Method

  1. Preheat oven to 180°C.  Line an oven tray with baking paper and place pumpkin, turmeric, rosemary, half the garlic and ginger and salt and pepper to taste.  Drizzle with olive oil and pop in the oven.  Set a timer for 15 minutes.
  2. Line a second tray with baking paper and place the fish on the tray.  Season with ground cumin, parsley, juice of half a lemon and pepper.  Top with cherry tomatoes and drizzle with olive oil. Once the 15 minute timer has gone off, reset it for another 15 minutes and place the fish in the oven with the pumpkin.
  3. Place the zucchini and kale in a steamer and steam for approximately 5 minutes.
  4. Divide everything between 2-3 plates and serve with the remaining lemon juice

Protein Balls

Many recipes use dates which are high in sugar, and while they are fine in moderation, I prefer sugar free snacks when they are being eaten regularly. These protein balls are macronutrient balanced with plenty of protein and healthy fats to help you feel full and provide sustained energy. Cacao and cinnamon help to balance blood sugar and curb sugar cravings, and they are also vegan and gluten free.

Ingredients

  • 10 tbsp almond meal
  • 2 tbsp ground flaxseeds
  • 1 scoop vegan protein powder of choice
  • 1 tbsp cacao nibs
  • 1 tbs shredded coconut
  • 2 tsp chia seeds
  • 1 tsp cinnamon
  • 1 tbsp maple syrup
  • 1 tsp vanilla extract
  • Extra almond meal, for rolling


Method

  1. Add all ingredients to a bowl and mix together, adding water slowly as required until is it damp and can stick together but is not wet.  If it gets too wet, add more almond meal.
  2. Get a teaspoon and scoop into balls, rolling in the extra almond meal. 
  3. These can be refrigerated for up to one week, or frozen for longer’

Vegetable Turkey Mince

This recipe is great if you need to make up a big batch of food.  It is simple to make, and packed full of protein and good carbohydrate for energy and all your lovely fibre and micronutrients. It is gluten free, dairy free, refined sugar free and paleo.  It could be made vegetarian or vegan by removing the mince and adding a grain such as brown rice.  Delicious, filling and everything you need! 

Ingredients

  • 300g organic turkey mince
  • 1 x 400g tin organic lentils
  • 1 x large carrot, grated
  • 1 x large zucchini, grated
  • 2 cloves garlic, crushed
  • 1 knob ginger, sliced
  • 1 large brown onion, diced
  • 3 cups kale, chopped
  • 2 x 400g tin diced tomatoes
  • 1 tbsp arrowroot flour
  • 1 tsp dried mixed Italian herbs
  • 1 tsp turmeric
  • 1 tsp ground cumin
  • Salt and pepper to taste


Method

  1. Heat oil in a large saucepan.  Brown mince and set aside. Saute onion, garlic and ginger in the saucepan for a few minutes.
  2. Add all other ingredients and spices, aside from kale and arrowroot flour, and mix in.  Add the mince back in, cover and simmer for at least 30 minutes.
  3. Add arrowroot flour to thicken. Stir in kale just before serving.
  4. This will serve 4-6 people, more if you serve with a grain, pasta or bread.  I like to have it with mashed sweet potato!

Hearty Beef Stew

I love a good stew.  Stewing or slow cooking food helps to break down the fibres and proteins, which takes the pressure off your digestive system and allows you to absorb all the beautiful nutrients.  It is also a great way to get lots of leftovers, which can be portioned and frozen for use as you need.
 
I do use organic food at home. In this recipe I used chuck steak which is a cheap cut of meat that works really well for stewing.  Overall organic food is more expensive, but you can make it work by cooking in different ways, and it really is much better for you and the environment :)
 
In this recipe, I used carrots, purple potatoes, beans and kale, but you can really use any vegetables you like.  The more the better - just pack them in!  This could feed four people, and you could also serve it with brown rice, quinoa or another grain if you want to stretch it even further.     

Ingredients

  • 500g chuck steak, diced

  • 3 x small to medium purple potatoes, diced

  • 2 x medium carrots, slice in half lengthways then chop in half

  • 1 medium brown onion, diced

  • 2 cloves garlic, crushed

  • 1 knob ginger, sliced

  • 1 cup green beans, sliced

  • 1 x 400g tin diced tomatoes

  • 1/2 cup bone broth or stock

  • 2 cups kale, chopped

  • 2 tbsp olive oil

  • 1 tsp ground turmeric

  • 1 tsp ground cumin

  • 1-2 tsp dried mixed herbs

  • Salt and pepper to taste

Method

  1. Heat 1 tbsp olive oil in a medium sized saucepan on medium heat. Season steak with salt and pepper, brown and place in a bowl to the side.

  2. Add remaining olive oil to the saucepan. Add onions, garlic, ginger, turmeric, cumin and pepper, sauté until onions are translucent. Mix in potatoes and carrots

  3. Add tomatoes, herbs and broth/stock, cover and bring to a boil. Reduce heat to low and add back in the steak. Cover and simmer on very low heat until potatoes and carrots are soft, about 15 minutes. Add beans and let simmer for another 5 minutes. Mix in kale and serve.