Muesli Bars – Gluten, Grain and Refined Sugar Free
Chocolate Walnut Fudge
1/2 cup coconut oil, liquefied
1/4 cup almond butter or nut butter of choice
1/2 cup cocoa powder
1/2 cup pure maple syrup
1 Tbsp. pure vanilla extract
pinch of sea salt
3/4 cup raw walnuts, roughly chopped
1. With electric beaters, beat together the coconut oil and almond butter.
2. Sift in the cocoa powder and beat again until combined.
3. Pour in the maple syrup, vanilla and salt and beat until smooth
4. Stir in the walnuts.
5. Line a loaf pan with a piece of parchments paper or you can use chocolate moulds. Scoop the chocolate mixture into the pan and spread out until even.
6. Freeze uncovered for about 1 hour or until solid. Slice into small squares and enjoy!
These fudge squares contain coconut oil, which is nature’s richest source of medium-chain fatty acids (unlike most oils which are made of long-chain fatty acids which are difficult for the body to break down and thus strain the digestive system and causes the body to store fat).
The medium-chain fatty acids are easily digested by your body and sent directly to your liver where they are converted to energy rather than being stored as fat – so coconut oil can actually help stimulate your body’s metabolism.
Roasted Cumin Beets
These beetroot can be served warm in a bowl or at room temperature over salad greens.
6-7 small beetroot, peeled and cut into small pieces
1 Tbsp coconut oil
1 teasp ground cumin
1/4 cup spring onions, thinly sliced
2 Tbsp lemon juice
Sea Salt, to taste
1. Preheat oven to 180deg C
2. Spread beetroot on a baking sheet, and roast 30 to 40 mins, stirring beets occasionally.
3. While beets are still hot, transfer to a large bowl, and stir in spring onions and lemon juice.
4. Serve immediately.
Quinoa makes a great base for any salad as it is far more nutrient dense grain than most. To start with it is gluten free and a complete protein, which straight away makes it stand out from other grains. It has an excellent fatty acid with 25% of the fats being the heart-healthy monounsaturated fatty acids and 8% being anti-inflammatory omega 3. Both these fats make it very skin-friendly and if that’s not enough, it also contains over twice the amount of calcium than wheat does.
1 cup of white, red, black quinoa with amaranth or plain quinoa rinsed well.
Handful of fresh, whole green beans and or fresh asparagus
3 spring onions, chopped
1/2 cup of fresh sprouts
Small bunch of fresh coriander, chopped
Small bunch of chopped parsley
Lettuce and rocket leaves.
Bring the quinoa mix to the boil in 2.5cups of water, simmer till cooked approx. 10-15 minutes. Strain and fluff up with a fork. Allow to cool a little. Blanch the beans and or asparagus in boiling water then rinse in cold water. Place all the ingredients except lettuce and rocket into a large bowl and mix. Place all the dressing ingredients into a small jar and shake to mix. Pour over the quinoa mixture. To serve, layer the quinoa mix with lettuce and rocket into a serving platter or in a large bowl. Season with salt and pepper. Garnish with lime zest.
50ml of olive oil
1 tablespoon of Bestow Beauty Oil
50ml of freshly squeezed lime juice (about 2 limes)
Zest of one lime
Sea salt and cracked pepper.
Do you have feijoas in abundance ?
This is very easy to prepare and can either be stored in the fridge or freezer and great when you feel in need of a treat. Enjoy!
1 cup raw cashews
1 cup desiccated coconut, plus extra to coat the balls
zest of 1 lemon
1 teaspoon pure vanilla essence
2 tablespoons firm honey
1 cup unfrozen or fresh feijoas
2 teaspoons coconut oil
pinch of salt
1. Place all ingredients (apart from the extra coconut) in a food processor and blitz until the mixture comes together and is smooth.
2. Place extra coconut in a bowl. Take about a tablespoon of the mixture at a time and roll into balls, then coat in coconut.
Place in fridge or freeze.
Immune Boosting Tea
Over the next month as the season’s change we are exposed to more pollen, have more allergies and more sensitivities and fight the symptoms of the common cold. This delicious tea is an effective treatment. It is full of nutrients that keep your skin clear and healthy and give your immune system a real kick.
3 cloves of garlic
1 teaspoon of lemon rind grated
2 teaspoons of grounded ginger
1 teaspoon of cinnamon powder
Juice of 2 lemons
1 tablespoon of honey
Bring 500ml of water to the boil in a saucepan. Blend the ginger, garlic and lemon rind with a little of the boiled water to make a paste. Add the paste to the remaining water in the saucepan, adding the juice of the two lemons, the ground ginger and cinnamon. Boil for 2 minutes then strain. Once it has cooled a little, add the honey and then store in glass jug in the fridge. Add a little to a cup and top up with boiling water when required.
This recipe provides a delicate sweetness of cooked cauliflower, onion and red bell pepper which is my strategy to help with night-time sugar cravings. Adding sweet foods at dinner satisfies my sweet tooth. I also like the high fibre content which your body uses to get rid of excess oestrogen.
- Start with 1 head of cauliflower, washed and patted dry. Cut out the core and chop into large chunks.
- Place the chunks into a food processor fitted with an S-blade and pulse 2025 times, until cut into tiny pieces but not mushy. You can also shred on your box grater.
- Set a large skillet over medium-high heat and add 2 tablespoons of coconut or olive oil. Dice ½ a yellow onion and red bell pepper and saute with 1 teaspoon of salt until the onions begin to brown.
- Scoop the shredded cauliflower into the pan and stir well. Cook 5 minutes adding another ½ teaspoon of salt. Stir well and cover turning heat to low and cook for 5 minutes more.
- Turn off the heat and allow to steam for 2 minutes before serving hot.
Quinoa Fritters With Garlic Aioli (Gluten-Free!)
If you have some leftover quinoa, then you must try this amazing recipe, which is perfect for brunch, lunch or dinner. It is fairly easy to make and does not take much time at all. This recipe can be made suitable for vegetarians or vegans, and is both gluten and dairy free.
Serves 2 — 3
Ingredients for quinoa fritters
- 2-4 Tbsp. coconut oil
- 1 cup of cooked quinoa
- 3 medium eggs (replace with mashed potato for vegan)
- 1 medium carrot, grated
- 1 small onion, finely chopped
- 1 Tbsp. chives, chopped
- 1 Tbsp. coriander, chopped
- 1/4 cup of almond meal
- Salt and pepper, to taste
Ingredients for garlic aioli
- 1/2 cups blanched almonds or cashews, soaked for a minimum 4 hours
- 1-2 cloves garlic, minced
- 1 Tbsp. organic Dijon mustard
- 2 Tbsp. lemon juice
- 2 Tbsp. olive oil
- 1/4 — 1/2 cup water, as needed
- 1/4 tsp. sea salt
- Mix all the fritter ingredients in a bowl. Using a soup spoon, scoop out the fritter mixture and place in the fry pan and flatten a little. Place as many as you want in the fry pan, making sure the edges don’t touch. Then repeat until you use up all the fritter mixture. You may need to add more coconut oil in between batches. Serve and enjoy.
- To make the dipping sauce, place all the ingredients (except the water) in a high speed blend and blend until well combined. Then slowly add the water and blend until the garlic aioli has a nice and creamy consistency.
- Cook for a few minutes on each side, until lightly golden and drain on paper towels.
- Add 2 Tbsp of coconut oil to a medium fry pan on moderate heat.
Serve and enjoy.
2 tablesps coconut oil, butter or ghee
2-3 tablesps water
2 cups ground almonds
Mix the ingredients well. Roll out thinly on a board, sprinkled with some ground nuts. Cut into squares. Sprinkle with coarse seasalt, poppy, caraway or sesame seeds on top.
Bake in oven on baking paper at 150deg C for 20-30 mins or light golden brown.
This recipe I found in the GAPS cookbook .( Dr Natasha Campbell McBride) It Is super quick and easy, and topped with a delicious wild herb spread I found at the health food shop (Waiheke Island Herb Spread) is a very tasty addition.
Try using different nuts, hazel or walnuts and instead of water you could try almond milk to mix. Improvise, the combinations are endless.
Gluten and dairy free.
I have found a wonderful recipe for making super healthy crackers . I use a Sedona dehydrator and think it is fantastic but you can use any dehydrator or a fan oven. I have added a ‘skin food’ twist to the recipe by popping in some Bestow Beauty Powder. I have topped them with some homemade hummus that contains tahini. Tahini is full of sesame seeds, which are rich in calcium and we all need loads of this important mineral!
Raw Cracker Recipe
2 cups of flax seeds ( golden and brown) soaked in 3 cups cold water over night
2 organic carrots, scrubbed and roughly chopped
1/2 cup sunflower seeds, soaked over night,drained
1/2 cup pumpkin seeds, soaked over night, drained
1/4 cup sesame seeds
1 large red capsicum
1 tbsp unpasteurized white miso, optional
A splash or two of tamari or coconut aminos
1-2 cloves crushed garlic
Herbs – parsley, basil, oregano
1 tbsp of Bestow Beauty Powder
1 tbsp of chopped sundried tomatoes
1 tsp Himalayan salt
½ to 1 cup water
Place all ingredients into a food processor starting with 1/2 cup of water and blend into a smooth paste or as desired. If it is too thick add more water until it is easy to thinly spread.
Divide the mixture between 4 baking trays on parchment baking paper and spread until ¼ inch thick. Lightly score the mixture into cracker sizes. Repeat this process with the remaining mixture.
Dehydrate in a fan oven at 45 – 50 degrees celcius for 8 to 18 hours or use a dehydrator and dehydrate 48deg C for 24 hours until crisp.