Cook this: (almost) paleo granola

On my naturopath’s advice, I gave up grains for a few weeks to help reset my tummy lining. The only thing I really missed was my morning bowls of porridge and muesli; I need my oats!

Because I eat breaky at work every morning, poached eggs and sautéed veggies every morning wasn’t a realistic option, so I needed something else… something easy to prepare in advance and easy to take to work.

Enter paleo granola. Basically, a whole lot of nuts and seeds, toasted and ready to top my green smoothie bowl. Over the last few weeks I’ve become hooked on it, so now that I can reintroduce some grains back into my diet, I’ve decided to stick with it, but just add some oats to the mix. And it’s pretty delicious!

Ingredients:
– juice & zest of 1 orange
– 1 tbsp maple syrup
– 1 cup mixed sunflower & pepita seeds
– 1 cup shredded coconut
– 4 tbsp chia seeds
– ½ cup rolled oats (leave these out if you want a proper paleo mix)
– ½ cup crushed walnuts
– ½ cup slivered almonds
– ½ cup chopped dates

 

Method:
1. Preheat the oven to 180°C and line an oven tray with baking paper.

2. Combine the orange juice, zest and maple syrup in a small bowl, and set aside.

3. Combine the remaining ingredients in a large mixing bowl, then stir through the orange juice.

4. Pour the mixture onto the tray and spread it out. Bake for about 20 – 25min or until golden; stir the mixture around every 5min or so to ensure it bakes evenly.

5. Once completely cooled, store in an air tight container up to 2 weeks

Cook this: mini matcha balls

One of my favourite Instagram feeds belongs to Matchaeologist; purveyors of high quality matcha, and sharers of the best matcha recipes online. The last recipe I tried from their feed was this batch of oddly coloured but VERY delicious matcha white chocolate muffins. Yesterday morning,  another one of their recipes caught my eye. With a little tweaking, I give you these ridiculously simple to make and full of goodness matcha balls.

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Not only do they require very few ingredients, they can very easily be made gluten free. They’re lactose and fructose free,  too. They take all of 3 minutes to put together before a quick bake in the oven. They come out like delicious little biscuit balls on the outside, with a soft, moist centre. Stop reading,  start baking.

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Ingredients:
– 80g plain flour
– 5g matcha
– 25g caster sugar
– 20g almond meal
– 2 tsp vegetable oil
– 4 tbsp water

Method:

1. Preheat the oven to 180°C and line an oven tray with non-stick baking paper.

2. Combine all of the dry ingredients in a mixing bowl, then stir in the oil and water.

3. Roll into small balls and place on the oven tray. Bake for 18 minutes, then transfer to a metal rack to cool.

4. Once cooled to room temperature,  dust with icing sugar and serve.

Cook this: Orange & zucchini “muesli bars” (lactose, gluten & sugar free)

Remember how I said the other day that I wanted to try using puffed quinoa a bit more? I have a giant bag of the stuff at home now and have been experimenting with other ways of using it. Enter these muesli bars. But first, let’s backtrack a few steps..

I’m a snacker. I like to eat in dribs and drabs throughout the day, and I’ll snack on whatever is handy and convenient. If that’s a jar of cookies, I’ll have a cookie. If I come across chocolate before I notice carrot sticks, I’m having some chocolate. So, it’s in my best interests to have healthy snacks laying about the house instead. Many years ago, before fructose decided it wasn’t my friend, I used to make apple and honey “muesli bars” to snack on – the ones you buy are FULL of sugar, so I preferred to make my own healthier ones. It’s been a while since I’ve made muesli bars, though, so I had an idea to make some more – but without any butter, oil, eggs or sugar. Simple stuff.

I also wanted to create a snack that would fill me up and give me energy, and not be completely unhealthy. Something I could nibble on to tie me over between getting home from work and dinner time. Or post-morning workout before I get to work and eat breaky properly. I used the baked oats theory, and here’s what I came up with…

Ingredients:
– 1 cup rolled oats
– 1 heaped scoop protein powder (I like vanilla, but chocolate would work well, too)
– 1 cup milk (soy, almond, regular, whatever)
– zest & juice of 1 large orange
– 1 large zucchini (or 2 small ones)
– 1 cup puffed quinoa
– ½ cup sunflower seeds

Method:
1. Combine the oats, protein powder, milk, orange zest and juice in a tub, place the lid on and refrigerate for at least 4 hours (or overnight).

2. Pre-heat the oven to 180°C, line a medium-sized baking tin with non-stick baking paper, and grate the zucchini into a bowl. Squeeze out any excess liquid.

3. Combine the zucchini with the rested oats, puffed quinoa and seeds in a large mixing bowl, and mix until totally combined and there are no dry “lumps” in the mixture.

4. Pour the mixture into the tin and smooth out with a spoon or spatula.

5. Bake for 25 – 30 minutes, or until golden brown on top.

6. Cool in tray for 5 minutes, then transfer to a wire rack to finish cooling. Slice up your “muesli bars” and store in an airtight container in the fridge up to 5 days.

Cook this: Gluten & sugar free banana bread (from Balance by Monica)

If you were reading last week, you might have seen this post where I introduced my sister’s brainchild, Balance By Monica; starting small with Instagram to share her food creations until she has her nutrition qualification to go along with her teaching, psychology and health instructor ones, at which point the empire will no doubt expand.

I also promised to share a recipe from her; I mentioned in my post that a lack of education is a big problem when it comes to making healthy, balanced choices, and when you have food intolerances, that only makes it all the harder. But, even though there are a lot more instances of food intolerances these days, we’re also lucky to have a lot more access to information on how to deal with and adapt to them. If you have issues with gluten, lactose and/or sugar, this ones’s for you!

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Ingredients:
– 2 ripe bananas, mashed, plus 1 more banana, peeled and cut in half length ways
– ½ cup rolled oats
– ¾ cup almond meal
– ¾ cup LSA mix (available from health food stores)
– 2 eggs, lightly whisked
– ¼ cup milk (regular, almond, soy, whatever!)
– 2 tbsp plain vanilla or Greek yoghurt
– 2 tbsp Stevia or honey
– 1 tsp baking powder
– 1 tbsp chia seeds

Method:
1.Pre-heat the oven to 180°C and grease a loaf tin or line it with non-stick baking paper.

2. Add all ingredients (except the banana halved length ways and the chia seeds) into a large mixing bowl and stir together to combine completely.

3. Pour the batter into the tin and smooth it out with a spatula.

4. Top the cake with the extra banana and sprinkle with chia seeds.

5. Bake for 60min or until a skewer inserted into the centre of the cake comes out clean. Rest in the tin until cool enough to handle, then transfer to a wire rack to cool completely.

Cook this: Vanilla raspberry protein loaf (lactose, sugar & gluten free)

I actually really enjoy baking with protein powder, and think it can be a bit of an underrated ingredient in the kitchen. If you can find one with a good flavor (I love a strong vanilla), it’s a great addition; it’s also a convenient way to pass off treats as “healthy”  ; )

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Anyway, when I saw this recipe on my blog roll a few weeks ago, I saved it to make later, and I finally got around to it this week. It’s a great one for those with special diets (you can substitute flour for more nut meal or GF flour if you’re coeliac), there’s no refined sugar unless you want to add some (but I find the sweetness from the berries good enough for me), you can use oil instead of butter if you prefer, and you can use any milk you want if you need a lactose free version. While the original recipe uses raspberries (and used them too because they’re my favourites), you can really use any frozen berries.

Also, it’s Friday – and if you want to treat yourself without totally eating crap, you may as well 🙂 Here’s my version of the protein berry loaf, inspired by Healthy with Anja’s recipe.

 

Ingredients:
– ½ rolled oats
– ½ cup plain flour, sifted
– ½ cup almond meal
– 2 scoops protein powder (I like vanilla Vital protein, which also happens to be vegan and dairy/soy free)
– 1 tsp baking powder
– ¼ heaped cup shredded coconut
– 2 large eggs, whisked
– 25g butter, melted and cooled
– ½ cup milk
– 1 heaped tbsp plain Greek yoghurt
– 1 cup frozen raspberries

Method:
1. Pre-heat the oven to 180ºC and line a loaf tin with non-stick baking paper.

2. Combine the oats, flour, almond meal, protein powder, baking powder and coconut in a large mixing bowl.

3. Use a wooden spoon to mix in the eggs until completely combined, then add in the butter, again mixing until completely combined.

4. Stir in the milk next, a bit at a time (you may not need it all) until it comes together in a good cake-batter consistency.

5. Pour half the batter into the prepared tin and spread about two thirds of the raspberries over it. Cover the raspberries with the rest of the batter, and sprinkle the remaining berries over the top.

6. Bake for 30 minutes, then remove from the oven and cover with foil; bake for another 15 – 20 minutes, until cooked through.

 

 

** Note – this is definitely more of a loaf than a cake in terms of sweetness, so if you want it a bit sweeter, add a tablespoon or two of caster sugar in with the dry ingredients **

Cook this: cacao nib & oat cookies (sugar, lactose & gluten free)

So, a flare up of stomach issues have necessitated a return to slightly stricter low-FODMAP regulations. Again. But that’s not as bad as it was the first time around – I know more know, and know what my body can and can’t deal with a little better.

I was browsing Instagram for recipe ideas the other week, and came across this gorgeous picture from @edgarraw – his Gluten Free Chocolate Chip Oatmeal Cookies. Ummmm yes please! I’m an oat addict, and an even bigger chocolate lover, so these looked pretty good even before I scrolled through to the recipe.

Once I got to the recipe, I also found it included other favourite ingredients of mine – cacao nibs, dried dates and almond milk. Despite the severe fructose intolerance, I actually stomach a little dried fruit (yay!), so while it might look like a LOT of dates in this recipe, remember it’s divided between the whole batch. This recipe is also sugar free, as the cookies get all their sweetness from the dates – basically makes them health food. I made some changes (as usual) and was stoked with the result! Here’s my version of Edgar’s cookies…

Ingredients:
– 1½ cups loosely packed dried dates
– ½ cup almond milk
– 1 tsp vanilla extract
– ½ cup almond meal or gluten free plain flour
– ½ tsp baking powder
– 1 cup rolled oats
– ¼ cup flax seeds
– ¼ cup toasted cacao nibs
– ¼ cup shredded coconut

Method:
1. Soak the dates in super hot water for an hour.

2. After soaking, pre-heat the oven to 180°C and line an oven tray with non-stick baking paper.

3. In a large bowl, combine all of the dry ingredients – the flour, baking powder, oats, flax seeds, cacao nibs and shredded coconut.

4. Drain the dates and place them in a food processor with the milk and vanilla extract. Blend until a paste comes together.

5. Spoon the paste mixture into the dry ingredients and mix well to combine completely. If it’s too dry, add a little water to help bring it all together.

6. Take tablespoons of the mixture and shape into balls, placing them on the oven tray with a little space in between.

7. Bake for 15 minutes, and cool on the tray. Enjoy!

Cook this: one pot quinoa fish pilaf (from the Simplicious cookbook)

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As promised yesterday, I’m sharing today my Tuesday night fish pilaf dinner, which I cooked from Sarah Wilson’s Simplicious cookbook 🙂 I love this recipe – it was SO easy it’s almost not even a recipe, which is what I like midweek when I’m knackered from work, want something made from scratch, still healthy, but can’t be bothered with anything fancy or complicated with 50 ingredients and steps. Enter Simplicious. 

To save me re-typing, I did follow the recipe in the book below, with my only changes being:


1.  I used vegetable stock from the packet (I know, totally against her theory, but I already had it and it would have been wasteful to throw it out and make it from scratch!
2. I added in some extra veggies in the form of capsicum
3. I used a basa fillet and a squid tube from our local market – they were both enormous so this made 4 serves (yay for leftovers!)
4. For the herbs/spices, I used fresh coriander and mint, and a mix of dried smoky paprika, turmeric and cumin
5. I added toasted almonds at the end so they’d be nice and crunchy

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Changes I’d make next time would be to add some more salt and coriander through the quinoa, and use about a third of the stock the recipe called for. The fresh herbs and lemon juice were an absolute must to give it flavour; I’d probably be using some stronger herbs and spices on the seafood, too, to give it bit more kick. All in all, great quick & easy mid-week meal, and a fantastic way to add seafood to your diet  little more regularly.