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Fluffy Buckwheat Breakfast Pancakes

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If you follow my blog you’ll know Sunday mornings are all about pancakes in my house and over the years I’ve tested many.  This is one of our favourite’s because the texture is really light and fluffy and they make a really great batter to cook.  I use a cast iron skillet and then add chocolate avocado puddings to each layer for a really creamy chocolate sauce, recipe is here.  Try some other toppings such as banana and maple syrup or a berry compote for the perfect weekend pancake.


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Fluffy Buckwheat Breakfast Pancakes
Author: 
Recipe type: Pancakes
Cuisine: Breakfast
Prep time: 
Cook time: 
Total time: 
Serves: 2
 
Ingredients
  • 1 cup of buckwheat flour
  • 1 teaspoon of bicarbonate of soda
  • 1 tablespoon of coconut sugar
  • 1 teaspoon of chai spice mix
  • ⅓ cup of cashew milk
  • 1 egg (or vegan version add 1 tablespoon of flax seeds to 3 tablespoons of water)
  • 1 apple
  • 1 tablespoon of coconut oil
Instructions
  1. Blend the cashew milk, egg, cored apple and melted coconut oil in a blender ( i used my vitamix but a nutribullet would work too)
  2. Put all the other ingredients in a large bowl, create a well in the centre and slowly fold in the blended egg mix a little at a time.
  3. Once all the ingredients are folded in, leave to rest for 10 minutes
  4. Heat a non-stick pan (I use a cast iron skillet) to medium temp and spoon one large tablespoon in the pan and flatten to create rounds, I usually cook 3 at a time in my pan.
  5. The pancakes will cook quite quickly and as you see a few bubbles on the surface, flip over to cook the other side.
  6. Serve with your favourite sauce, we sandwiched each pancake with chocolate avocado pudding, see recipe above but sliced bananas and a little maple syrup would also be delicious.

Chocolate, Raspberry, Orange Raw Cheesecake – vegan, paleo, no sugar

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When it comes to Christmas Day, I want to eat something really decadent but that doesn’t compromise my health.  I really love the pairing of orange and raspberry the 2 flavours taste divine and in this recipe, the raspberries are the only sweetness added, you could add a little maple syrup if you wanted but I didn’t find it necessary.

I adore chocolate but not just any chocolate, it has to be unrefined cacao, choc-full of health giving properties, full of minerals, antioxidants and iron, all of which are lost in the processing of most chocolates bought today.  Check out some of other recipes to see how else to use it, raw cacao chocolates or a cacao smoothie for breakfast.

For the base, I tried something a little different and used hazelnuts and pecans – 2 nuts that I love, it worked perfectly.

A recipe suitable for any special occasion, enjoy and let me know what you think in the comments below.


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Chocolate, Raspberry, Orange Raw Cheesecake - vegan, paleo, no sugar
Author: 
Recipe type: Dessert
Prep time: 
Total time: 
Serves: 6
 
Ingredients
  • ½ cup of hazelnuts
  • ½ cup of pecans
  • ½ cup of dates
  • 1 tablespoon of coconut oil melted
  • 3 tablespoons of raw cacao powder
  • Filling
  • 1 cup of cashews
  • 1 tin of coconut milk
  • 1 cup of raspberries
  • 2 tablespoons of coconut oil melted
  • 2 tablespoons of raw cacao powder
  • 4 drops of doTERRA Wild Orange essential oil
  • Raspberries for decoration
Instructions
  1. Soak the cashews overnight but for at least 4 hours
  2. Blend the ingredients for the base in a food processor
  3. Turn out into an 8" cake base, press in firmly to create a flat base and refrigerate
  4. Press 1 cup of raspberries through a metal sieve so that you have a raspberry puree with no seeds
  5. Pour the puree into a liquidiser (I used my vitamix but any would do!) with the coconut milk but do not add the watery part and add the melted coconut oil and blend well
  6. Add in the cacao powder and blend again until all creamy and fully incorporated
  7. Pour into a glass / ceramic bowl and add 4 drops of doTERRA Wild Orange Essential Oil (be careful with imitations that are not safe to ingest)

If you would like more details about how to purchase doTERRA therapeutic-grade pure essential oils, you can buy them from here.

Cacao, Raspberry and Wild Orange Smoothie

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The great thing about cacao smoothies is that you can pretty much smuggle all sorts of good stuff that kids wouldn’t otherwise eat disguised by the intense flavour of chocolate. My daughter never turns down a cacao smoothie for breakfast (actually neither do I) and she especially loves it when she gets to choose the toppings, giving her a little autonomy with her food.

If ever I attempt to say my daughter eats everything, she always corrects me and says she dislikes avocados, rhubarb and rocket leaves! Who could possible not like avocados?! Avocados, green leaves and broccoli sprouts are added to the faithful cacao smoothie now chocced full of nutrients for a happy, healthy breakfast. My daughter knows full well these foods are in the smoothie but she doesn’t care because the bowl tastes of an intense chocolate orange, sweetened with juicy raspberries!!

Broccoli sprouts are incredible, I remember when I first read about their nutritional health benefits, I knew I needed to add them to my diet.  Broccoli sprouts have been shown to be 10-100x more powerful than eating standard broccoli and the great thing is they are super easy to sprout and can be eaten raw, preserving all the nutritional content.  There are some really interesting studies looking at cancer prevention through the removal of airborne pollutants by the sprouts in heavily polluted China. They are slightly bitter in flavour, not dissimilar to watercress so they can be an acquired taste, I personally love this kind of flavour, my daughter not so much!  My favourite ways to eat them are in smoothies, pesto and even chocolate avocado pudding – sometimes we have to be a little creative with how we add food for children!  I think it’s important for children to eat the whole vegetable so they understand the flavour and texture but when you start introducing complex bitter flavours it’s a great idea to start with adjusting their taste buds slowly. You can buy already sprouted broccoli sprouts but it is much less expensive just to grow your own and it’s super easy by following the instructions here.

I also added 1 drop of wild orange essential oil to my smoothie, I do this frequently because the added supporting health benefits are incredible and because the flavour is so intense from only 1 drop.  N.B. Be careful with citrus oils in plastic containers as they do have the ability to break down petrochemicals so always add the drop in the bowl or glass and do not use oils that are not certified to be consumed internally!  If you would like to learn more about essential oils contact me here

 

Wild Orange Essential Oil health benefits

  1. High in antioxidents for overall good health
  2. Uplifting and energising
  3. Reduces feeling of stress, tension and anxiety

A healthy, nutritious start to the day, what’s your favourite smoothie ingredient?

5.0 from 4 reviews
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Cacao, Raspberry and Wild Orange Smoothie
Author: 
Prep time: 
Total time: 
Serves: 2
 
Ingredients
  • 2 sticks of celery
  • 1 large carrot
  • 1 apple
  • ½ punnet of raspberries
  • ¼ of a cucumber
  • Handful of broccoli sprouts
  • ½ avocado
  • 1 tablespoon of raw cacao powder
  • 1 tablespoon of flax seeds
  • 2 tablespoon of pea protein
  • 1 cup of kefir (goat or dairy) or sub for nut milk of choice
  • 1 cup of water
  • 1 drop of doTERRA wild orange essential oil or sub for the grated zest of an orange
Instructions
  1. Combine all ingredients into your blender, you will need to half the ingredients for a nutri bullet or ninja but mine went all into my vitamix.
  2. Decorate and enjoy.

 

Blackberry Chia Jam – refined sugar free!

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I was foraging my collection of blackberries when a lovely lady said to me I’ve just made 3 jars of jam with mine.. mmmmm I haven’t had jam in years since I quit sugar but it instilled enough desire to go and make some.  Here is my refined-sugar free super quick recipe for making blackberry jam, I don’t have a very sweet tooth so I like to sharpness of these berries and you can always add a little extra raw honey if the little ones prefer it sweeter but a great recipe to convert them to some healthier options.

I was a little unsure what to eat my jam with, we don’t eat bread, one day I’ll get round to making a healthier alternative but quite honestly, I rarely find the time so we had ours dolloped on Sunday brunch pancakes which was divine.  Let me know what you pair your jam with?

If you have not used Chia seeds before they have this amazing gelling quality when used combined with liquid which is why no pectin is required for this jam.  Chia seeds are rich in fibre so great for digestion and they also contain Omega 3 fats so studies have shown they are great for balancing blood sugar and reducing inflammation.

Blackberries this time of year are Mother Nature’s gift when you live in this country, they are abundant everywhere! Free from chemicals and pesticides they are also full of vitamins when growing wild.  High levels of Vitamin C to boost immunity but low in sugar content, they are also high in Vitamins A, E, K and B Vitamins.  Their dark colour exemplifies their super high antioxidant content which scavenges free radicles within the body preventing our cells from aging but have also shown protective mechanisms against cancer. Wild blackberries have also been shown to have a neuroprotective affect, therefore great for supporting our brain health.

Warm these berries very gently so that preserve all that goodness!

 

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Blackberry Chia Jam - refined sugar free!
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Prep time: 
Cook time: 
Total time: 
 
Ingredients
  • 1.5 cups of blackberries
  • 1 tablespoon of raw honey
  • 2 tablespoons of chia seeds
Instructions
  1. Put 1 cup of the blackberries into a wide bottomed pan and warm gently while pressing with a potato masher to release the juices for about 5 minutes
  2. Press the blackberries through a sieve with a wooden spoon to remove the seeds
  3. Pour the pureed blackberries back into the pan and add the other ½ cup of berries, mash these remaining berries and leave in the mixture for more texture
  4. Finally turn off the heat and stir in the raw honey and chia seeds
  5. Combine well and pour into your jam jar of choice
  6. Place in the fridge overnight for the chia seeds to absorb the juice and gel
  7. Serve with paleo bread / crackers or we love it with some coconut yoghurt as a dessert

 

 

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10 Easy Ways to Reduce the Toxic Chemicals in Your Home

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I first became interested in chemicals in the home, when I realised the association between a flare up of eczema for Scarlett and redecorating her bedroom and chlorine in the swimming pool.  Slowly over the years as I’ve learnt more, I’ve reduced as many harsh and toxic chemicals in the home as possible.  We certainly can’t avoid them all (car fumes, smoking) and we can’t change everything at once but we can do lots to reduce them considerably in the home environment, this diminishes the burden on our endocrine (hormone) system, our liver and it can even impact weight loss, read more about this on my previous post.

My top 10 ways to reduce toxins in the home:

  1. Go natural for cleaning your home.  Most things can be cleaned in the home with a combination of vinegar, bicarbonate of soda, lemon, borax and I’m a big fan of using anti-bacterial, anti-viral essential oils.  Chemical cleaners can contain up to 90% cheap chemical fragrance and every time you spray it, you inhale these toxins into your lungs.
  2. Buy Eco Friendly No-VOC paint for decorating. There are some great suppliers that have brought out some really innovative products, after some research I found mineral based paint such as Frenchic Chic.  I recently transformed my kitchen using this non-toxic furniture paint, it’s really widely available and no vapors when painting which really makes all the difference.       
  3. Use Natural Soaps for Cleaning your Hands. Antibacterial Products have been found to be ineffective and damaging to your gut microbiome. These products are now banned by the FDA in America but marketing still makes many believe that you need to kill 99.9% of germs. You save yourself lots of money by using Castille Soap like this one, it effectively and gently cleans your hands while not wiping out all your good bacteria and ultimately this will help protect your immune system.
  4. Reduce your use of plastic.  Change over your plastic containers to glass jars such as Mason Jars or even Jam Jars.  Avoid buying plastic bottles of water where possible, instead buy a reusable metal container like this one and fill it up with filtered water for journeys, it’ll save you – money, toxins from the BPA and help save the environment of more disposable plastic, it’s a win win!
  5. Don’t use non-stick kitchen equipment.  Make sure if you do use non-stick it is still intact because these materials knows as perfluoroalkyl acid have been linked to many diseases even infertility.  I use a cast iron skillet and enameled cast iron saucepans, they’re heavy but I love them and really do stay non stick.
  6. Fill your house with house plants.  Did you know that even NASA has been researching plants for space stations for years. Plants such as aloe, spider plants, peace lilly and English ivy are known for cleaning the air of benzene, formaldehyde and trichlorethylene.
  7. Choose natural fibers in your home. Synthetic furniture now contains flame retardants called PBDE, this can make up to 30% of the weight and it is transferred easily to clothes and skin.  Better than new, buy vintage furniture no “new smell” (chemical out-gassing from new plastics etc) and you can cover it with your no VOC paint!
  8. Use natural fragrances for your home.  Most synthetic brands contain carcinogenic and endocrine disrupting chemicals which just mask the smells.  Try a natural beeswax candle or better still invest in a diffuser and some pure essential oils that will kill pathogenic bacteria whilst smelling divine and even helping to improve your mood.
  9. Buy food with very little packaging such as an organic food box.  Supermarkets are packaging more food in plastic and they often contain phthalates (pliable plastic) linked to infertility and endocrine disruption.  Lives are busy these days so getting your organic food delivered in a recycled cardboard box can be one less item to consider.
  10. Allow nature to flourish naturally in your garden.  Roundup is the most commonly used pesticide for lawns and the WHO have labelled this a probable carcinogen.  The odd daisy and dandelion doesn’t have to be unsightly and in fact we’ve been known to chuck our dandelions in a smoothie, they provide an incredible prebiotic food to your gut microbiome.

I hope this gives your some simple ideas, can you think of any more?  Please add your suggestions below I would love to hear from you.

Raspberry Cashew Cream Easter Eggs

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Raspberry Cashew Cream Easter Eggs
Author: 
Prep time: 
Total time: 
Serves: 6
 
Ingredients
  • 400g of cacao chocolate
  • Raspberry Cream
  • 1 tablespoon of organic raspberry powder
  • 1½ cups of cashews soaked overnight
  • 1 tablespoon of coconut milk
  • 2 tablespoons of coconut cream
  • ½ teaspoon of vanilla powder
  • 1 tablespoon of maple syrup
Instructions
  1. I tempered my chocolate but you could buy chocolate and melt over a bain marie.
  2. Pour the chocolate into easter eggs moulds and tip upside down on a board so that the chocolate pours down the sides of the moulds, place in the freezer
  3. Rinse the cashews and blend with the other ingredients
  4. Spoons the mixture into the easter eggs
  5. Top with more chocolate and place back into the freezer to set.
  6. In 20 minutes turn out and enjoy!
  7. Happy Easter

 

 

 

 

 

 

 

 

 

Crispy Paleo Smoked Paprika Chicken

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Sometimes you have to recreate a childhood classic, this is my favourite recipe to make for when children come to dinner because who doesn’t like crispy chicken!  This might also be the recipe to convert some of family members that aren’t quite Paleo yet.  My daughter loves dipping her chicken in the homemade ketchup too.
This is great recipe to make with children too because you can get a little messy dipping the chicken in the egg and coconut flour.

We don’t eat a lot of meat these days, when we do I choose to buy organically and free-range.  This is kinder to the animal but also to the chickens who have to be outside for a % of time and therefore they can roam in the sunlight and peck at the grass, leaves and bugs eating them.  This means that you are naturally providing your body with the essential fatty acid Omega 3 in a more balanced ratio to Omega 6 than in conventional chicken.  Conventional chickens are usually fed what is cheap and available so usually GMO corn and soy, they can be caged their entire miserable lives without sunlight too.

If organic seems expensive, we balance our budget by making sure our plate is full of beautiful organic vegetables like the spiralized ones here.

 

 

 

 

 

 

5.0 from 6 reviews
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Crispy Paleo Smoked Paprika Chicken
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Prep time: 
Cook time: 
Total time: 
Serves: 4
 
Ingredients
  • 1 egg
  • 2 free range organic chicken breasts
  • ¼ cup of coconut flour (buy here)
  • ¼ cup of almond flour (buy here)
  • ½ cup of desiccated coconut without additives(buy here)
  • 1 teaspoon of smoked paprika
  • Pinch of sea salt and black pepper
Instructions
  1. Put the coconut flour in a bowl
  2. Beat the egg in another bowl
  3. Add the final ingredients to a third bowl
  4. Cut the chicken breasts into strips and dip into the flour, then beaten egg and then roll in the coconut mixture
  5. Place onto a pan covered with grease-proof paper and cook on 180 degrees for 10-12 minutes
  6. Serve with a huge salad and homemade ketchup or make up some sweet potato wedges, enjoy!

 

Chocolate Celebration Cake

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It was my sister’s baby shower this weekend, I’m so excited to by Aunty Vanessa for the first time very soon.  In case you couldn’t guess it’s a girl, we haven’t quite embraced the gender neutral philosophy, because, well.. we love PINK!  We had four gluten sensitive attendees which gave me an excuse to go to town and bake – catering for others and not just Scarlett and I.  That being said, everyone had a slice and they all wanted the recipe so here it is…

I made a similar cake for my daughter’s birthday party, see the picture below, she had a Forrest School party in November and wanted a pink cake.  My daughter is gluten sensitive and I wanted her to be able to have a party where she could eat everything, we also don’t eat sugar (I’ll leave that for a whole other post) but I don’t believe eating healthily means deprivation and so this cake is for all those striving to eat in a healthier way but still want to be able to celebrate with everyone else. Cake fits into my 80/20 philosophy, I use healthier ingredients but I don’t eat cake every day, cake is my 20% indulgence!

The buttercream (frosting) I tried to keep quite authentic to how a real cake tastes. Although neither Scarlett or I tolerate dairy very well, butter and ghee seems to be fine for us so I make the icing with butter but you could use ghee (butter with the problematic proteins removed).  You could use palm shortening which is often used in paleo baking but please make sure it is sustainably sourcd as many rain forests are being destroyed for this product.

The cake has a chocolate buttercream centre and if you don’t want a pink cake you could cover it in the chocolate buttercream all over.

If you like pink like us, you can alter the different shades of pink with the amount of beetroot powder you use, I used 1 teaspoon for my daughter’s cake and nearer 1 tablespoon for the main picture cake.

Any leftover cake, I find freezes really well and I take out a slice for my daughter to have at other celebrations.

 

 

5.0 from 5 reviews
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Chocolate Celebration Cake
Author: 
Prep time: 
Cook time: 
Total time: 
Serves: 12
 
Ingredients
  • ¾ cup of coconut flour
  • 1 cup of extra virgin olive Oil
  • 9 Eggs
  • ½ cup of cacao powder
  • ¾ cup of maple syrup
  • Pinch of Sea Salt
  • ½ Teaspoon of vanilla powder
  • 1 teaspoon of bicarbonate of soda
  • 2 teaspoons of cream of tartar
  • Chocolate Buttercream for the Centre
  • ¼ cup of unsalted butter or ghee at room temperature
  • 2 tablespoons of maple syrup
  • 1 tablespoon of cacao powder
  • Icing / Frosting
  • 1 cup of butter or ghee at room temperature
  • 2 tablespoons of arrowroot powder
  • 2 teaspoons of coconut flour
  • ¼ cup of maple syrup
  • 1 tablespoon of beetroot powder
Instructions
  1. Use a hand whisk to blend the eggs
  2. Add the olive oil, maple syrup and blend further
  3. Carefully stir in the flour, cacao powder, vanilla powder, bicarbonate of soda, cream of tartar, sea salt
  4. Take two 8" sandwich tins, (I use the tins with the release bottoms, much easier for turning out).coat in a small amount of olive oil and sprinkle with coconut flour ensuring it's well distributed to ensure that the cake releases easily.
  5. Divide the mixture between the tins and give them a gentle bang on the worktop to ensure the mixture is flat on top for stacking.
  6. Put in the oven at 180 degrees for 30-35 minutes
  7. Allow to cool slightly before transferring to a cake rack.
  8. For the buttercream, whisk all the ingredients together and when the cake is cool spread evenly over the middle and then cover the cake.

 

Homemade Tomato Ketchup

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Did you know that in 15ml of your standard Heinz Ketchup there is 1 teaspoon of sugar?!  That’s a lot of unrefined sugar and most of us wouldn’t dream of giving our child a teaspoon of sugar with a main meal!

I set about making my own homemade version for my daughter’s birthday party last year, we had a forest school birthday party in the woods in November, everyone thought I was crazy but it worked beautifully.  I decided whatever the weather they needed to have warm food and for a BBQ most 6/7 year olds demand ketchup so I had to create something that would pass the young person test! With this recipe I had not a single complaint, all was gobbled up and even the adults couldn’t quite believe it wasn’t Heinz!  The best bit, I didn’t have to use a ton of sugar or salt either.

My little secret!!…. Beetroot powder, not only does it give the ketchup the most authentic colour (goodness knows how Heinz achieves it but I’m guessing it doesn’t come from tomatoes) previously a paler orange in colour but it also adds a delicious natural sweetness to the ketchup.

I make my ketchup in an enormous batch (just over 1 litre size bottle) because, honestly I don’t have the time to keep knocking up ketchup but feel free to half or quater my quantities if you want to use less tomatoes.  The ketchup has kept fresh in my fridge for a good few weeks but I have been known to ferment it too by adding some kraut juice or goat milk kefir whey, leaving it out for a few hours and then transferring to the fridge.  I prefer the kraut juice to ferment with because I don’t like the slightly effervescent texture from whey in my ketchup, in my mind, credibly ketchup should taste silky in texture.

Tomatoes

Tomatoes are full of health benefits, I buy on the vine organic tomatoes, I’m sure like myself you’ve realised the superiority in taste but this also allows the tomatoes to retain more nutrients and antioxidants, otherwise they are picked very early to ripen in stores.  Tomatoes are known for the nutrient Lycopene which is shown here and here to have cancer protective capabilities.  Lycopene has been shown to increase its bio-availability through cooking and it is also fat soluble so tomatoes need to be cooked with a fat like this recipe.  Tomatoes are also known for their anti-inflammatory benefits and high levels of vitamin C boosting natural immunity.

 

5.0 from 7 reviews
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Homemade Tomato Ketchup
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Cuisine: Side
Prep time: 
Cook time: 
Total time: 
 
Ingredients
  • 900g of large tomatoes chopped
  • 400g of cherry tomatoes halved
  • 2 sticks of celery
  • 2 cloves of garlic sliced
  • 1 red onion
  • 1 tablespoon of extra virgin olive oil
  • 1 teaspoon of coriander seeds
  • ¼ teaspoon of cayenne pepper
  • ½ teaspoon of garam masala
  • Pinch of sea salt and black pepper
  • 1 tablespoon of beetroot powder
  • 1 tablespoon of balsamic vinegar
  • 1 teaspoon of runny raw honey (optional)
Instructions
  1. Heat the olive oil in a large pot and add the tomatoes, red onion and celery and cook gently until soft
  2. Add the spices, salt and pepper and continue to simmer until the vegetable juice releases and the liquid halves in quantity stirring occasionally, allow this to take about 20-30 minutes
  3. Allow to cool and then blend in a liquidiser, I used my vitamix
  4. Add back to the pan and continue to simmer until the ketchup has reached the desired consistency, I like to thicken mine further
  5. Allow to cool again and add the balsamic, beetroot powder and raw honey, I shake mine in the jar to ensure it is well combined.
  6. A delicious addition to your every day meals and a firm favourite with children without the junk!

 

Easy Creamy Guacamole

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guacamole

I’m a big fan of avocado and I really love the buttery texture of guacamole but when you buy it in the shop it always seems to contain wheat, sugar, vegetable oil or if you’re really lucky.. all 3!

Guacamole takes me 5 minutes to make it and then I adore it as a side serving on salad, on scrambled eggs, topped on fish or just dipping crudites into it.

Avocado is full of healthy monounsaturated fat which has been demonised by the low-fat industry for far too long, read here.  It has been a key part of the heart healthy Mediterranean diet for decades and it is one of the most nutritionally dense fruit you can eat.  It is full of B Vitamins – great for sustaining energy levels, high in Vitamin C – boosting your immune system, keeps your skin looking glowing with Vitamin E and it is packed with minerals such as magnesium and potassium to name a few.  Avocados have even been shown to induce apoptosis (programmed cell death) of cancer cells.

How do you like to eat guacamole?

5.0 from 5 reviews
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Easy Creamy Guacamole
Author: 
Recipe type: Sides
Prep time: 
Total time: 
 
Ingredients
  • 1½ avocados
  • 1 large tomato
  • ½ red onion
  • ½ big bunch of coriander leaves (not stalks)
  • 1 drop of doTERRA Cilantro essential oil (optional)
  • juice from half a lemon
  • ½ cup of extra virgin olive oil
  • Sea salt and black pepper to taste
Instructions
  1. Put all ingredients into a food processor and blend until creamy with a little texture
  2. Transfer to fridge