Search

Recipe Blog

LET FOOD BE THY MEDICINE AND MEDICINE BE THY FOOD

My wish for you is to Live Better, Strive Harder, Be Bolder, Dream Bigger, Climb Higher and Seek Greater.
My vision is to help people create food that is delicious, easy to make and high in nutrition,
so that food once more becomes a vehicle to fuel your body, mind and soul.

Paleo Maple Walnut Biscotti (Gluten Free, High Protein)

By , December 26, 2021

‘You can’t buy happiness, but you can bake biscotti and that is kind of the same thing’

Biscotti is a staple in my Italian in-law’s house. They consider it a compulsory item with coffee and so it is usually the first thing that they eat in the morning. Biscotti was also the first item I made for Mr. B as I wanted him to see what it tasted like when eaten straight out of the oven. They do say, the way to a man’s heart is through his stomach and although he will deny that that is true for him, here we are 10 years later…

This biscotti is gluten free, refined sugar free and high in protein. The flavour profile of maple with walnut is outstanding, with the maple crystals almost caramelising. If you don’t have maple crystals (an ingredient I discovered at culinary school and source from the farmers market), you can use brown or coconut sugar instead. 

Ingredients

Serving:10-12 pieces 

  • 1 cup almond flour
  • 1 tbsp. coconut flour
  • ¼ cup maple crystals
  • 1 egg
  • 2 tbsp. plant-based butter, melted
  • 1 tsp. baking powder
  • ¼ cup walnut pieces

Method

  • Preheat oven to 300F
  • In a large bowl add egg and maple syrup and mix well
  • Add melted butter and mix again
  • Add the almond and coconut flour, mix till well combined with no lumps
  • Add the baking powder
  • Add the wet and dry ingredients and the walnuts last
  • On a piece of parchment tip out the dough and form a long flat log
  • Bake for 20-25 minutes or until lightly browned
  • Take out of the oven and let cool
  • Using a sharp knife cut into long pieces
  • Place on side and put back into the oven for 10 minutes
  • When done turn off the oven but leave the biscotti inside for an hour to harden up
  • Serve with coffee for an authentic Italian experience

Breakfast Oatmeal Cake (Gluten Free, Vegan)

By , December 18, 2021

This is a great recipe, as it is a breakfast that tastes like chocolate cake. In fact, I would go as far as to say you could serve it as a dessert at a dinner party. 

If you follow my blog, you’ll know that I am a big fan of oats. In my recipes you’ll find oat waffles, oat pancakes, date and banana oatmeal, chai oatmeal to name a few. They are not only a good source of slow releasing carbohydrates, keeping your blood sugar low whilst releasing energy during the day, but they also have more protein and healthy fats than most grains. 

They also contain beta-glucan, a type of soluble fibre that forms a thick gel like substance in the gut. This fibre is known to help lower cholesterol, reduce blood sugar, increase good bacteria in the gut and keeps you feeling satiated for longer and so can help with weight loss. 

From an Ayurvedic perspective, oats are made up of the earth element and so good for pacifying both Vata and Pitta. Oats are seen as a nerve tonic, a sedative, a demulcent and laxative, from a food is medicine perspective. 

I have always been a fan of quick recipes, as the less time it takes to make the more sustainable in today’s busy lives. That need has been heightened with the arrival of our new-born and so quick, hands off recipes has become the name of the game. Oats also happen to be a galactagogue; a food/herb that promotes breast milk production, so it’s a win-win. 

Ingredients

Serving: 2 

  • 1 cup oatmeal
  • 1 banana 
  • 2 scoops protein powder
  • 1 tsp. baking powder
  • 1 cup plant milk
  • Chocolate chips (vegan) 

Method

  • Preheat oven to 375F
  • Add all ingredients into a blender, apart from the chocolate chips. Blend for 20 seconds or until smooth
  • Pour batter into 2 medium ramekins
  • Add some chocolate chips
  • Bake for 10-12 minutes

Dolcetti di Mandorle (Almond Biscuits) (Gluten Free, High Protein)

By , December 11, 2021

‘A tavola non si invecchia’ – At the table with friends and family, you do not become old

I thought I would mix it up a bit this week and give you one of Mr B’s family recipes rather than mine and my grandma’s. This recipe is for a famous cookie, made around the holidays, to be served with a Limoncello, Vin Santo or Amaro at the end of the meal. It originates from his hometown, Puglia in the south of Italy where the almond tree is a typical part of the landscape. 

It’s a relatively simple cookie, with just a few ingredients and it comes together in no time. I like to add an almond to the middle to identify it and emphasize the main ingredient. It is also traditional to see candied fruits, red and green to create a more festive feel and it doesn’t hurt that these are also the colours of the Italian flag. 

Ingredients

Serving: 16 cookies 

  • 400g Almond Flour
  • 180g Icing Sugar
  • Zest of one organic lemon
  • 2 Egg Whites
  • 16 Almonds

Method

  • Preheat an oven to 300F
  • Line a baking tray with parchment paper
  • Mix the almond flour and icing sugar until well combined 
  • Add the lemon zest 
  • Add the egg whites and knead with your hands to bring the mixture together
  • Make 16 balls with the dough. Take a ball in the palm of your hand and push down to create a circular cookie. Add an almond to the middle
  • Bake for 15-25 minutes until golden brown on the top and bottom
  • They harden up as they cool, so don’t worry if they are soft coming out of the oven

Almond Fudge (Badam Burfi)

By , December 4, 2021

‘Indian sweets are there by your side, to celebrate you in every occasion’

This is a rare sweet/mithai that doesn’t have diary in it. My grandma would make it and keep it in the fridge for puja and snacking. It is basically almonds and sugar and so great for breaking a religious fast. 

Yield: 8-inch x 8-inch square (about 16 servings)

  • 2 cups blanched almonds 
  • 2 cups almond milk
  • 3⁄4 cup maple crystals, ground to reduce size of granules 
  • pinch salt
  • 2 tablespoons coconut oil, melted 
  • 1⁄2 teaspoon edible gold powder/leaf

Method

– Grind almonds in food processor to fine powder.

– Line half-sheet pan with parchment paper.

– Bring almond milk to boil in 2 1⁄2 quart and reduce, uncovered, stirring constantly, until only 2 tablespoons remain.

– Reduce heat to medium, add maple crystals and salt. Cook until crystals have dissolved, about 2 minutes

– Gradually add powdered almonds and coconut oil. Stir vigorously and constantly as mixture begins to lump up and stick to spoon. Continue cooking for few minutes until mixture is smooth and cohesive.

– Pour fudge onto centre of parchment, working quickly. Flatten and spread to even thickness that forms 8-inch square, using spatula dipped in water to prevent sticking. Let fudge rest for a few minutes. While fudge is still warm, cut into diamond -shaped pieces, using sharp knife dipped in water.

– Sprinkle fudge with edible gold powder using thin paintbrush dipped in powder and gently flicked to spread gold evenly on fudge

Kofta Curry (Vegan, Gluten Free)

By , November 27, 2021

‘Indian food touches your soul before it touches your taste buds’ 

This was another Sunday lunch special. It is a deeply spiced dish with a luscious and luxurious gravy to be scooped up with hot buttered roti. I used vegan mince here, it works well with beyond meat versus soya for this as it holds together more like minced meat would. If you prefer you can substitute lamb or goat for a more authentic version. 

The gravy from this curry gives the typical fragrance you might associate with Indian food. Certainly it can be smelled on your clothes and hair and so travels with you, as it does down the hall way as you are cooking it. I used to dislike this as I would be made fun of at school, but these days I love the aroma for the memories it brings back of grandma and our family round the dinner table.

Ingredients

Koftas 

  • 2 Beyond Meat Patties
  • ¼ cup red onion, diced
  • 1 garlic clove, crushed
  • 1 tsp. ginger, chopped
  • 1 tbsp. fresh coriander, chopped
  • ½ tsp. cumin powder
  • ½ tsp. coriander powder
  • ½ tsp. turmeric
  • ¼ tsp. red chilli powder 

Gravy

  • 2 tbsp. oil
  • 1 tbsp. garlic, chopped
  • 1 tbsp. ginger, chopped
  • 2 onions, finely chopped
  • 1 cup tomato puree
  • 1 tsp. red chilli powder
  • 1 tsp. cumin powder
  • 1 tsp. coriander powder
  • 1 tsp. garam masala
  • Salt to taste

Method

  • For the kofta’s mix all the ingredients together until well combined
  • Roll 8-10 meatballs
  • Cook kofta’s in a pan on a medium heat, approx. 1.5 minutes per side
  • For the gravy, heat the oil, add the garlic and ginger and fry for 30 seconds
  • Add the onion and fry the mixture until it starts to caramelize and turn brown (c.30-45 mins)
  • Once brown, add all of the spices and mix well
  • Add the tomato puree and let simmer for 5 minutes to make sure the gravy has a deep flavor
  • Add the meat balls and let simmer for another 5 minutes, on a low heat so as to not overcook the meatballs
  • Serve with rice or roti

Green/Methi/Fenugreek Chapati

By , November 20, 2021

‘You don’t need a silver fork, to eat good food’

This is a dish that we loved as kids, a grab and go from the chapati tin, similar to how a kid from the USA would use a cookie jar. We also used to take them on picnics and when we travelled, much like the beloved Loli flatbread I would have mentioned before. My grandma blended in the fenugreek/methi and so the chapati’s were fully green. You’ll see a variation in Indian shops, where the methi is chopped up and these tend to come out more yellow than green.

Fenugreek/Methi is an amazing superfood. It has a high number of vitamins and antioxidants. It is known to reduce bad cholesterol, prevent and control diabetes by regulating the absorption of sugar by the body and aid weight loss by facilitating digestion and bowel movement. It has antifungal and antibacterial properties and so is also used topically in skin and hair remedies.

Ingredients

  • 450g (whole meal flour) or GF Flour
  • 1 tsp. salt
  • 250ml warm water blended with 2 cups of fresh or frozen methi

Method

  • Set aside 50g of the flour and reserve for shaping the chapatti’s
  • Place the remaining flour and salt in a deep bowl. 
  • Blend the fresh methi with enough water to make it into a green puree. 
  • Add the methi puree to the bowl of flour, a little at a time, kneading as you go, until you have soft elastic dough. The longer you knead the dough the softer the chapatti’s will be. Add more water if needed to get to the consistency of dough you need for the chapati
  • Sprinkle a little of the reserved flour onto a flat surface or board. Divide the dough into 8 and shape each piece into a ball. Flatten the balls slightly, and then place one onto the floured board. Roll it out into a flat disc approximately 6 inches in diameter, flouring the board when necessary to make sure the chapatti doesn’t stick. I have never been able to roll a chapatti round, much to my grandma’s amusement, but have recently started using a tortilla machine to flatten the balls of dough, which give you near perfect circles
  • Heat a shallow frying pan, lay the chapatti on the pan and cook for 20 seconds until the surface is bubbling, turn over and cook for another 10 seconds, as soon as brown spots appear on the underside the chapatti is done
  • Stack them up as they are cooked placing a sheet of kitchen towel in-between them if leaving them plain or adding butter/ghee/vegan butter if not

Seyal Maani (Vegan)

By , November 13, 2021

Seyal Maani is a warming dish, with heating, healing spices, including turmeric, garlic, chilis and tomatoes. It takes around 10 minutes to cook, and so can be made on a day where you are craving such warmth. My grandma used to make this for me when I popped in for a surprise visit and needed warming from the rain or cold.

There are a number of aspects I love about this dish. It’s ability to be prepared in a short time but have such layers of depth that it tastes like it has been cooked for hours. The way it hits all of your senses. The aroma of Seyal Maani is an invitation to the table. Starting with the smell from the garlic, moving on to the aroma of the spices and tomato.

The colour is just as inviting, with the red from the tomatoes, the yellow from the turmeric stained chapati and the greens from the coriander. The mouth feel is silky, like soft layers of pasta. I also love the sustainability aspect, using leftover chapati, in addition to the grating of the tomato to include the skin. 

From an Ayurvedic perspective it is a grounding and heating dish, so a great Vata dish. Kapha will also benefit from the heating spices but may want to substitute a lighter chapati made of ancient grains from time to time. This dish will heat Pitta, so reserve it for an Autumn, Winter and don’t eat in excess.

Ingredients

  • 4 leftover chapati, torn into pieces
  • 1 green chilli, chopped (de-seed if you need to decrease the spice level)
  • 2 medium tomatoes, grated
  • 6 curry leaves, dried or fresh
  • 1 tsp. black mustard seeds
  • 4 cloves of garlic, minced
  • ½ tsp. turmeric powder
  • 1 tsp. fresh coriander leaves
  • ½ tsp. salt
  • 1 tsp coconut oil (or ghee – optional)
  • 2 cups of water

Method

  • In a heavy-set pan on a medium-low heat, add the oil, chopped garlic – sauté for 30 seconds and then add the curry leaves and mustard seeds until they start to splutter, c. 20 seconds.
  • Add the grated tomatoes, chilis, salt, turmeric, coriander and cook until raw tomato smell dissipates, 2-3 minutes
  • Add 2 cups of water and when simmering, add your cut up chapati
  • Cook until the chapati softens and add fresh coriander to garnish

Notes: 

Add more water for a thinner gravy. 

Cook the chapati less time for an al dente Seyal Maani or more time for a softer consistency

*My preference was more water and al dente which my grandma made perfectly every time

Double Chocolate Baked Donuts (Gluten Free, Vegan)

By , November 6, 2021

‘In a world of plain bagels, be a donut with sprinkles’

This is a recipe from Matthew Kenneys Food Future Institute. It uses aquafaba instead of egg to lighten the batter. It is gluten, yeast, dairy and refined sugar free. It is also baked instead of fried, so guilt free too! It tastes a bit like a rich brownie, gooey, dense and moist. Even the glaze is full of antioxidants and tasty health ingredients.

Vary the toppings to match your taste. I added coconut, cocoa nibs, rose petals and quinoa puffs. Mr B liked the coconut the best and I like the cocoa nibs for more antioxidants and a contrast in texture.

Ingredients

Serving: 12 Donuts 

For the donuts

  • 70g Aquafaba
  • 1 tsp Cream of tartar
  • 110g Almond Milk
  • 60g Refined coconut oil, liquid
  • 63g Sugar 
  • 60g Maple syrup 
  • 1 tsp Vanilla extract
  • 3g Salt
  • 80g Unsweetened applesauce/fruit puree
  • 10g Baking powder
  • 4g Baking soda
  • 70g Raw cocoa powder, sifted 
  • 140g Almond flour
  • 170g Gluten free flour

For the chocolate icing

  • 90g Refined coconut oil, liquid
  • 45g Maple syrup
  • 60g Unsweetened cocoa powder, sifted
  • 2g Salt
  • 5g Vanilla extract

Method

Preheat the oven to 375F and lightly grease two doughnut pans.

In a small mixing bowl, vigorously whisk the aquafaba and cream of tartar until soft peaks form, approximately 1–2 minutes.

In a large mixing bowl, whisk together almond milk and coconut oil. Then add the sugar, maple syrup, vanilla extract, and sea salt and whisk vigorously to combine, about 45 seconds. Add the applesauce and whisk once more to combine.

Add baking powder, baking soda, cocoa powder, almond flour, and gluten-free flour and whisk to combine. Lastly, gently fold in the whipped aquafaba. The resulting batter should be semi-thick. If the batter appears too thin, add one tablespoon each, almond flour or gluten-free flour at a time until it thickens up. 

Divide batter evenly between donut molds, filling all the way full. There should be 11–12 donuts. 

Bake for 18–20 minutes or until a cake tester inserted into the center comes out clean and the top appears dry and fluffy.

Remove donuts from the oven and cool for 1–2 minutes. Using a towel, grip the tins and tap twice on the counter to loosen. Gently invert the donuts onto a cooling rack. Cool for 5 minutes. 

FOR THE CHOCOLATE GLAZE 

In a small mixing bowl, add melted coconut oil, maple syrup, sifted cocoa powder, salt, and vanilla extract. Whisk to combine. You should have a slightly thick glaze. If too thick, thin with a little maple syrup or more coconut oil. If too thin, add cocoa powder.

TO ASSEMBLE

Dip the cooled donuts in glaze. Sprinkle with coconut flakes, cacao nibs and dried flowers. 

They are best when eaten fresh. Store in the refrigerator.

Paleo Gluten Free Bread and Immune Boosting Elderberry Basil Seed Jam (High Protein, Gluten Free, Vegetarian)

By , October 30, 2021

I found this recipe whilst I was in a waiting room, in a clean eating book called, ‘A good food day’.  I liked it as it is a gluten free bread made of minimally processed whole foods, in contrast to the store-bought gluten free breads that tend to have refined starches and chemical additives. The ground almonds also gives the bread a slightly sweet taste making it good for sweet or savoury toppings. 

I made some elderberry jam to go with the bread. Elderberry jam is great for the cold and flu season as it is extremely high in antioxidants and anti-inflammatories. Elderberries are said to be the number one antiviral herb on the planet, with the flavonoids and antioxidants deactivating viruses. They are known for their high vitamin C and polyphenols. You can use the jam on toast, in your porridge or with a plate of cheese.  

I used basil seeds in this recipe instead of pectin as a thickener. Basil seeds have calcium, magnesium and iron. They are packed with fibre, support your gut health and are a good source of omega 3. I tablespoon has 2g of protein. 

Ingredients

Serving: 1 large loaf

  • 1.5 cups almond flour
  • 3 tbsp. coconut flour
  • ¼ cup ground flaxseed
  • Pinch of sea salt
  • 1.5 tsp. baking soda
  • 5 large eggs
  • ¼ cup EVOO
  • 3 tbsp. honey
  • 1 tbsp. apple cider vinegar

Method

  • Preheat the oven to 350F and lightly coat a 9×5-inch non-stick loaf pan
  • In a food processor, combine the flours, ground flaxseed, salt and baking soda. Pulse till the ingredients comes together. Add the eggs, olive oil, honey and vinegar and pulse to combine
  • Pour the batter into the loaf pan and bake for 40 minutes or until the top is golden brown and a toothpick comes out clean.
  • Let cool in the pan.

Serving: 4-6 small jars of jam

  • 2 cups of elderberries (fresh) (if using dried, rehydrate with 8 cups of water overnight)
  • 4 tbsp. basil seeds
  • ½ cup blueberries
  • 1 tbsp. vanilla essence
  • ½ lemon
  • 2-4 tbsp. honey

Method

  • Place the berries in a large pot and bring to the boil. Lower the heat to a simmer for 20 minutes, stirring often. 
  • Add blueberries and basil seeds. Stir for 1 minute. 
  • Mix well and add lemon juice.
  • Remove from the heat and let cool before adding honey. 
  • Let cool and then place in the fridge to set up

*If using dried berries, simmer in the water you used to rehydrate them until most of the water has evaporated

Amaranth Porridge (Gluten Free, Vegan)

By , October 23, 2021

“I was able to bring the souls from the past back to life.” Amaranth

Amaranth is a great alternative to oats in the morning. It is packed with protein, releases energy slowly and is packed full of minerals and vitamins. Similar to quinoa, amaranth contains anti-infammatory and antioxidant phytochemical that have the potential to reduce the risk of cancer, cardiovascular disease, diabetes, and obesity.

It only takes 15-20 minutes to cook and can be made into many sweet or savoury preparations. It is an ancient grain, used as far back as the Aztecs. Today it is still a staple in India and Africa. 

From an ayurvedic perspective, Amaranth is a strengthening, nutritive and satiating grain. It is predominantly made up of air and earth, Kapha and Pitta pacifying. It’s dry and light qualities dry up excess mucus and congestion in the respiratory system. It is also a diuretic and due to the relatively high iron content, a blood strengthener. 

Ingredients

Serving: 12-18 cookies 

  • 1 cup amaranth
  • 2 cups water
  • ¼ tsp. salt (soma if you have it)
  • ½-1 cup almond milk (optional)
  • ½-1 cup baked walnuts (optional)
  • ¼ cup cacao nibs (optional)
  • 1-3 tbsp. maple syrup or sweetener of choice (optional)

Method

  • Bring the water to a boil
  • Add the amaranth, scrapping down any seeds into the water
  • Bring down to a simmer
  • Cook for 15-20 minutes or until the water is absorbed
  • Serve here and hot, or add some almond milk and continue to cook