Healthy Spring Recipes to Entertain.

This Spring I have been trying my hand at some new Gluten, Dairy, Refined Sugar Free versions of BBQ Sides, Salads & Desserts This week I tackled the "Creamy Potato Salad" and the "Custard Fruit Tart"
Both traditionally laden with Dairy and Wheat... But not anymore!
Some might be wondering why I bother, as there are many salads and desserts for warm weather that are naturally free of these ingredients... But that's not my style.
I am a bit of a foodie rebel and I will not surrender to the old "going without" mentality. Never, ever, ever... So here are my versions that ticked all the  dietary boxes and tasted great too ;)

Creamy Potato Salad.
First, you need to make a tangy mayo as this serves as the sauce for the dish.
you will need:
2 egg yolks. 1/2 lemon juiced. Or 2 tblsp apple cider vinegar.1 tsp mustard. Mix well in your food processor pref with a whip attachment now add 1 crushed garlic clove. Tblsp of Finely chopped parsley. Tsp season all or cajun spice. Generous dashes of salt and pepper. Mix again. Now add very very slowly as a drizzle
1.5 cup sunflower or macadamia or grapeseed oil while processor is going on medium to high. This process should take approx 2 to 3 min. If texture is rubbery or too thick at the end add 1/4 cup warm water like you did the oil while processing and you will have a lovely fresh mayo. Lasts 3 days in fridge. I also use this as a dairy free sauce for creamy dishes

For the Potato Salad you will need

4 - 5 large potatoes diced  into approx 2 or 3 cm thick cubes. Boiled until just tender & cooled
4 bacon rashes diced and cooked
4 eggs hard boiled and quartered
1 red onion quartered and finely sliced (or shallots)
1/4 cup chopped parsley, dill or mint - depending on your prefered taste. All work lovely.
1/2 lemon juiced (or 1 tblsp apple cider vinegar)
generous dashes of salt and pepper for seasoning

Now mix all potato salad ingredients into a bowl very gently with a large spoon and add 3 tblsp of the mayo and continue to toss lightly until well covered. Refrigerate for 1 hour for best flavour infusion.


Custard Fruit Tart
Now this was surprisingly easier and more successful than I thought it would be. I was fully expecting a kitchen disaster and had prepared myself to write off the ingredients, bin this baby and put it all down to "Creative Experimentation (and whip a quick fruit sorbet in the thermomix last minute before anyone could discover my epic failure).
But... Imagine my delight when I had this delicious beauty to share with our dinner guests...

For the Crust
1.5 cup of ground almonds
1 tblsp rice flour
1 Tblsp of maple syrup
1 tblsp of Xylatol (or 2 Tblsp coconut palm sugar or 1 Tblsp extra maple)
1 egg yolk
1 heaped Tblsp tasteless Coconut oil or sunflower / grapeseed oil.
1/2 tsp bicarb soda
pinch of rock salt
Blend well in food processor.

Method
preheat oven to 170
grease your tart / pie dish
get two pieces of baking paper
roll your dough into a ball, place it in the centre of your pie dish and smack it a few times with the palm of your hand to flatten it a little. I like to get a sheet of baking paper, lie it over the top of the dough and get a little spice bottle and use it to roll the dough out a bit more.
Now i use my hands (slightly damp is best) to manually press out the dough up the sides of the dish.
It will have a rustic look but bake beautifully.
Cook for approx 20 min. or until lightly browned and hardening a bit. allow to cool for 15 min before adding the filling.

Filling
3 whole eggs
2 egg yolkes
1.5 cup almond milk or coconut quench milk (not the canned variety but the carton )
2 tsp vanilla extract (or more to taste)
1/4 cup maple syrup
1/4 cup  xylatol (this is an alternative to sugar, found in health food stores)
pinch of salt.

Method
Whisk all ingredient together in a medium size pot over medium heat. Continue to stir gently untill liquid thickens a little (aprox 3 - 5 mins)
When your crust is cooked and cooled pour the custard mixture onto the crust and continue to bake in the oven for approx 40 min on 170 degrees.
Take care not to under or over cook your custard. Its ok if it wobbles slightly but it should not be wet.
Allow the tart to cool for a little while then refrigerate for 2 hours. Decorate with fruit just before serving. If you add the fruit too early, it will make the custard runny, so resist this pre prep temptation!

Eat well Be well,
:)

Recipes of the Month

August is almost over and as usual at this time of year I am caught between the rich comfort food of winter or the fresh light meals preparing for spring and summer...
I don't know about you but I am notorious for gaining that "winter weight" I do it EVERY year, I used to hate it, but I've learned to surrender and accept my bodies natural rhythm... But late august is about the time I begin to feel inclined to lighten up again. Its not a "diet" thing ~ Just a natural shift in what my body craves and a gentle willingness to listen to her wisdom.
I truly enjoy the nurturing hibernation and slowing down of winter, the going "inward" with the cool and quiet seasons opportunities to reflect on and process the activities of the previous months heat, fire and activity ~ Readying oneself to bloom into spring with all those beautiful new seeds of growth...

So here are a few of my "in between winter and spring" recipes our family have enjoyed this month, that are both nutritious and filling - keeping those "naughty" cravings at bay.

Chickpea Flour Maple Banana Pancakes ~ Dairy, Wheat & Cane Sugar Free
These are sooo gooood, I have experimented with many "gluten free" pancake recipes, but this is my fave. I want a pancake that is fluffy, mild flavoured and flips in one go - these tick all the boxes. I could just buy the pre made "gluten free pancake" mixes or "gluten free flour" but we aren't big fansof all the nasty additives or refined sugars.

1 cup Chickpea Flour
2/3rds cup of water
2 free range eggs
1 banana
1/4 cup xylitol (Natural non sugar sweetener - available from health food stores)
1 Tblsp honey or pure maple syrup
1/2 tsp bicarb soda - aluminium free
dash of salt
coconut oil or ghee for the pan
Blend the lot (except pan butter) in the blender of food processor.
Cook.
Eat.




Flourless Jaffa Cake ~ with Choc Orange Ganash ~ Dairy, Grain, Wheat, Cane Sugar Free...

2 1/2 cups ground almonds
2 heaped Tblsp cacao powder (or cocoa if you find cacao too expensive, but keep in mind coco has no nutritional value and I don't recommend using it)
4 large free range eggs
4 medjoole dates - pitted
1/2 cup xylitol
2 Tblsp coconut nectar or maple syrup
juice of 1 orange
grated rind of 1 orange
1/3 cup sunflower or grape seed oil
pinch rock salt
1tsp bicarb soda - aluminium free.

Blend the lot in the food processer until smooth.
Preheat oven to 170 degrees
line a large cake tin (round or square) with baking paper
pour in the batter and cook for 45- 50 min.
Cool for 20 mins.
Best refrigerated for two hours, the texture improves this way, and you will have a rich moist choc cake that is pretty much guilt free ;)

Choc Cashew Ganash

1 cup cashews
Juice of half an orange
1/4 cup xylatol
1 tblsp cacao powder
2 or 3 Tblsp maple syrup or coconut nectar
1/4 cup water (or more depending on the texture you require)
A high power blender or food processor is necessary to get the texture right.
first blend the cashews, now you can add everything except the water and blend well, while slowly adding water to get your desired consistency. this dairy free ganash  tastes amazing and sets very very well once the iced cake has been refrigerated for half hour or so.



Breakfast Protein Power Smoothie ~ Dairy Free 
 Serves two

2 Tblsp Ground Chia Seeds
1 Tblsp Xylatol
2 Tbls Cacao Powder
1 Tblsp Maca Powder
1 Tblsp Mesquite Powder
handful almonds
1 banana
3 medjoole dates
1 organic egg yolk (optional)
1 tsp probiotic powder
1 can coconut cream / milk
1 cup water
6 ice cubes
Blend very well - this takes about 1 min in my thermomix so I would advise 2 mins in an average blender.

Quick Pan Quiche 
Serves 2
4 eggs

5 cherry tomato's quartered
1/2 red onion finely sliced
small chunk of greek feta diced
sprigs of parsley, basil and chives (or whatever herbs you may have handy)
ground black pepper and sea salt for seasoning.
Tblsp of ghee or butter for the pan.
Fry butter and onion until browned.
whisk eggs in a separate bowl, add herbs, tomato's, seasoning and cooked onion, stir and add back to the pan.
turn on grill to medium heat
cook on medium for about 5 mins or until the bottom and sides are cooked.
Place the frypan under the grill for a further 5 mins until the middle is cooked.
Serve with some home made mayo or nando hot sauce ;)



And last but not least, my fave recipe book of the month:
Cooking With Quinoa by Rena Patten.

You can find the book online here: http://www.amazon.com/Cooking-With-Quinoa-Rena-Patten/dp/1742570550
The recipes are fabulous and mostly Gluten, Dairy & Cane Sugar free, with a great range or recipes from entrees to desserts. I highly rate it!







The meal we had from the book last night was:
Prawn Quinoa Risotto
(my version provided is a slightly tweaked)
500 gram prawns peeled
1 brown onion diced
1 red onion diced
4 cloves garlic crushed
1 cup quinoa seeds rinsed
1/2 cup white wine
1 large can diced tomato's
2 cups hot water
1/2 cup peas
2 Tblsp chopped coriander
Black pepper and rock salt for seasoning.

Heat olive oil and fry the garlic and onion.
Add quinoa and stir, add the wine and cook until liquid has been absorbed.
stir in tomato's, seasoning and water, cover and simmer for 10 min.
Add prawns and peas, cover for another 10 mins
Stir in a tblspoon of butter or ghee, add coriander,
serve.

Enjoy the last whisper of winter & Many Spring Blessings ;)

A few of my Fave Healthy Foodie Apps

Admittedly, I can get a little "App Happy" at times... But in my defence - some of them are just plain awesome! So here are a few of my fave healthy foodie apps that I love and a couple of recipe ebooks that work well on an ipad too ;)

First, a fantastic recipe book / menu planner app that I have adored since day dot:
 https://itunes.apple.com/au/app/menu-planner/id304945491?mt=8








 Green Kitchen - for Vego's:
 https://itunes.apple.com/au/app/green-kitchen-healthy-vegetarian/id466252999?mt=8





 NomNom Paleo - for the gluten / grain / dairy / sugar free fans:
 https://itunes.apple.com/au/app/nom-nom-paleo/id507051584?mt=8







Desserts - a really great collection of low dairy / sugar / gluten desserts. Also by "Green Kitchen":
http://greenkitchenapps.com/healthydesserts/






And last but not least - a couple of my often relied upon e recipe books - I get these from the amazon kindle store and downloaded the kindle app to open them with ;)

The Gluten Free Almond Flour Cookbook by Elana Amsterdam - she is fabulous fabulous fabulous - nothing I have cooked from her work has flopped - and thats a big feat for the "grain free" genre of recipe writers!!
http://www.amazon.com/dp/158761345X







The Primal Blueprint Cookbook by Mark Sisson - A wonderful Paleo guide by one of the best!
http://www.amazon.com/The-Primal-Blueprint-Cookbook-Gluten-Free/dp/0982207727








Happy Cooking,
Eat Well ~ Be Well,
Rachael ;)

Beat the Winter Flu with my Super Green Pesto Recipe...

This is my lunch today...

I am absolutely loving the abundance of spray free Coriander,  Parsley & Garlic available in our area lately... Sooo have been making stupendous amounts of green pesto to eat for lunch with some raw chopped veggies and as a delicious sauce for our gluten free pasta nights.

Not only is it super yummy, this recipe is also fantastic for keeping those winter coughs and colds at bay.
Why? Coz its chocked full of garlic, lemon, parsley and coriander. All wonderful cold fighting ingredients to keep your bod healthy and your tum full.


Recipe:
1 full bunch or local coriander
1 full bunch of local parsley
2 large cloves of local garlic
juice of 1 whole large lemon
1/2 cup cashews
1 cup macadamia's
1 cup of oil ~ macadamia, grape seed or sunflower oils are best. (if texture feels too thick,, add a little more)
generous dashes of rock salt and ground black pepper.
Now blend the whole lot in the food processor until you have a smoothish consistency.

speaking of wonderful food ~ This is my latest foodie book luv ~ packed full of healthy scrumptious recipes & gorgeous pictures...

Eat Well Be Well,
R xx

Easing Back & Hip Pain by Stretching the Psoas and Balancing the Sacrum

Sooo my ongoing issue with hip and lower back pain has once again reared its ugly head and I've decided to share why it comes on and what helps me most (and what doesn't) - because many women I know who've had children suffer from it as well - and we need all the help we can get right!
Prior to pregnancy and a natural birth I'd never had even a slight niggle in my lower back or hips, yet
since the birth of my child 5 years ago, Ive had an off again on again painful relationship with my lower back and hips. Here's why: After carrying a baby and giving birth the Sacroiliac ligaments holding my Sacrum in the correct position were strained considerably and as a result the position of my sacrum and flexability of my Psoas muscle has never been quite right since - and nor have MANY women's, once they have carried a baby to full term!
The Psoas muscle (which is deemed by many experts  as one of the most important muscles of the body) can be affected by a misaligned sacrum as the lower portion of the Psoas muscle combines with fibres from the iliacus muscle, which sits inside the surface of the pelvis and sacrum, to become the Iliopsoas muscle as it curves over the pubic bone. A tight or shortened Psoas is said to be the leading cause of all back and hip pain!
So what can we do about it? My answer - stretch, stretch, stretch - its the only treatment that has had any REAL or LONG TERM positive effect for me, here's the thing tho - you have to be consistent - its a preventative measure, and once you slack of for a month or so - bingo, your pain can creep back!
Here are a couple of my fave stratches to open the hips and ease tension on  the sacrum and the psoas muscle's

Please remember, if you feel intense pain in stretching, it is advised you stop - this is not a "How to" blog, its just pointing you toward what might work - trying it or not, is really up to your own discretion ;)

Its been said that holding each pose for a minimum of 30 seconds and breathing deeply is best. holding a pose for between 3 - 5 minutes and repeating the poses at least 3 times a week consistently has been known to offer the best results...

FROG POSE







 

 PSOAS STRETCH





RECLINING PIGEON


















FORWARD PIGEON POSE






Here is a link to a fantastic You tube clip of an 11 min stretch routine for releasing the Psoas Muscle
http://www.youtube.com/watch?v=7SZj7UcoCeg

Why do i recommend stretching above any other method i have tried?? Because in the past Ive committed to regular treatments in: Chiropractic, Massage Therapies, various forms of Energy Medicine, Bowen therapy and  Acupuncture - they all helped - But for a SHORT while.
Being a certified Massage Therapist, Energy Worker and Healing Touch Practitioner my self, I hate to admit that it's just not a long term answer unless you enjoy forking out money every second week for something you could be treating yourself in the comfort of your own home for free... I personally enjoy these treatments very much BUT only in conjunction with my home stretching routine. This means I save money by only needing a treatment from someone else "every so often" instead of fortnightly. Plus - its your health - a little proactive effort on your part is always a very positive thing emotionally, mentally and physically!

I will also state here - this is about my personal experience and my personal opinion from that experience. There may very well be people who respond very well to solely using the above mentioned treatments for this particular problem and actually get long term results, I'm just not one of them and lots of other women I speak to with this particular pain seem also to be spending lots of dosh on multiple visits to multiple health professionals over long periods of time.... Just saying....

Happy sacrum balancing and psoas stretching,
Be Well,
Rachael ;)