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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.

Black Rice Porridge (Gluten Free, Vegan)

By , February 12, 2022

‘Man’s mind once stretched by a new idea, never regains its original dimensions’

I love it when a recipe expands and changes your perspective. Amy Chaplin’s Book, Whole Cooking Every Day is great for this, as she is taking your every-day items, like porridge and creating new varieties of them, keeping your chef mind and palate active. Every recipe is simple to execute on too, making it easy to integrate into your every day. I particularly like the combination of fennel, cardamom, raisins and orange zest, giving it a sweet fragrant taste. Mr B likes a simple porridge, so I make a more savoury preparation for him, topping it with a little cinnamon. 

Ingredients

  • ½ cup almonds, soaked overnight in 2 cups of water
  • 2 tsp. fennel seeds
  • 1 tsp. ground cardamom
  • 1 cup black rice, soaked overnight in 3 cups water
  • Pinch of salt
  • ½ cup golden raisins
  • 1 tbsp. orange zest

Method

  • Drain and rinse the almonds (I popped off the skin, but you don’t have to) and transfer them to an upright blender
  • Add the fennel seeds, the cardamom, water, salt and 4 cups of water. Blend until smooth.
  • Add the rice and pulse until it is coarsely ground 
  • Pour into a medium pot, bring to the boil and then down to a simmer
  • Cook for 25-30 minutes or until the porridge is cooked and nice and creamy. Stir every few minutes to prevent sticking to the bottom of the pan
  • When ready, let rest for 5 minutes and then stir in the golden raisins and orange zest
  • Add berries or maple syrup for sweetness if desired and/or granola for texture

Snickerdoodles (Gluten Free, High Protein)

By , February 7, 2022

‘Home is where heart is. Heart is where cookie is. Math clear: Home is cookie’ – Cookie Monster

This recipe uses coconut flour, used predominantly by the paleo community for its high fibre, low carbohydrate quality. The flour has good fats and protein, is nutritive and satiating. 

Coconut flour absorbs more moisture than other flours, making the product denser and heavier. It has a nutty, sweet taste, which Mr B loves. If you don’t like the taste of coconut, then substitute in a little almond flour. 

Due to its high fibre content, including coconut flour in your diet promotes stable blood sugar, good digestion and heart health. It may also support a healthy body weight as part of a balanced diet.

Coconut is considered a divine plant in the Vedic traditions. It is used in sacred ceremonies. It is considered a stress buster, good for the digestive and metabolic systems.

Ingredients

  • ½ cup almond butter
  • ¼ cup maple syrup
  • 1 tsp. vanilla extract
  • 1 egg
  • ½ tsp. flaky sea salt
  • ½ cup coconut flour
  • ½ tsp. baking powder
  • ¼ cup coconut sugar
  • ½ tsp cinnamon powder

Method

  • Preheat the oven to 350F
  • Stir together the almond butter, maple syrup, vanilla and stir till well combined
  • Add the egg and mix thoroughly
  • Add the salt, coconut flour and baking powder. Mix well.
  • Combine the coconut sugar and cinnamon in a separate bowl
  • Roll the dough into 10-12 small balls and roll in the cinnamon sugar
  • Place on a parchment lined baking tray and bake for 12 minutes
  • Let cool to room temperature, this will firm them up

Crustless Quiche (Gluten Free, High Protein)

By , January 29, 2022

‘The difference between a tart, a pie and a quiche are a blur’ – Yotam Ottolenghi

This crustless quiche or zucchini bake is a great batch recipe and can be eaten for breakfast, lunch or dinner. The veggies used can be changed for variety and it can be cut up and placed in lunch boxes for a kids and adults alike. It’s not too dissimilar to Mr B’s Italian frittata, just a little GF four added and less eggs.

Perfectly simple and simply perfect.

Ingredients

  • 2 zucchini, thinly sliced
  • 1 shallot, small dice
  • 3 garlic cloves, crushed
  • ¼ cup olive oil
  • 4 eggs
  • 1 cup GF flour
  • ½ cup pecorino
  • ½ cup GF breadcrumbs
  • ½ tsp. salt
  • 1 tsp. pepper
  • ½ tsp. oregano

Method

  • Preheat the oven to 375F
  • Grease a casserole dish with olive oil
  • Rinse the zucchini, disregard the tops and bottom. Thinly slice using a knife or a mandoline, approximately 1/8-inch slices.
  • Lay the zucchini out on kitchen towel, salt and leave for 10 minute. Wipe off the excess moisture
  • Add the diced shallot to a bowl, add the pressed garlic, add the oil
  • Beat the eggs and add them to the bowl
  • Add the zucchini
  • In another bowl, add the flour, baking powder, pecorino, salt, pepper and oregano
  • Add the dry ingredients to the wet and mix till well combined
  • Pour into the casserole dish, smooth to make the top even
  • Bake for 50-60minutes, or until the top is golden brown
  • Let it rest for 10 minutes before serving

Ginger, Sesame and Pepper Granola (Gluten Free, Vegan)

By , January 22, 2022

‘If you only master one spice in your life, master pepper, it has more power to transform a dish than any other’

I am not a big chilli eater, but I am a fan of spice. So often these two are mixed up. People say to me in earnest, I can’t eat Indian food as I can’t tolerate spice. There are all sorts of wrong with that statement and why they think they need to go out of their way to tell me, LOL. But that is a conversation for another time and blog. 

Spicing is an art form. 

Spices can be used to warm or cool you, to hurt or heal you. 

In the summer I try and avoid to many heating spices and in the Winter, I add them in to warm up my digestive and metabolic systems. My favourites are cinnamon, nutmeg, ginger, black pepper, turmeric and mustard. I love them in chai, porridge and granola. This granola is also a little less sweet than normal and so I add it to savory dishes too. The spice is subtle, gently heating the more you eat. Mr B likes heat, but doesn’t like salty sweet, so for him I reduced the sea salt and increase the maple syrup a smidge. 

Ingredients

  • 1.5 cups GF rolled oats
  • 1 cup chopped nuts (e.g. pecans and walnuts)
  • 2.5 tbsp. black/white sesame seeds
  • ¼ cup maple syrup
  • 1 tsp. roasted sesame oil
  • 2 tbsp. sesame oil
  • 1 tsp. tamari
  • ½ tsp. ginger
  • 1 tsp. ground black pepper
  • Flaky sea salt 

Method

  • Preheat the oven to 300F
  • Mix the oats, nuts and sesame seeds
  • In a separate bowl mix the maple syrup, two sesame oils, tamari, ginger and black pepper
  • Mix the dry and wet ingredients together
  • Place on a baking tray lined with parchment paper
  • Sprinkle over the salt
  • Bake for 15 minutes, then mix. Taste for salt and add if needed
  • Bake for another 15 minutes
  • Let cool. Store in an airtight glass jar. 

Italian Frittata (Gluten Free, High Protein)

By , January 15, 2022

‘Food is the ingredient that binds us together’

This dish was requested by Mr B. It is something his mum makes in all different forms, changing the vegetable dependent on the season. His favourite is the squash blossom version, which they make a lot as they produce them in their garden. The asparagus and artichoke ones come next. It’s an easy dish, one pot and a slow bake. It is made like a cake in a round bottomed pan, flipped over and placed in the middle of the table for sharing. Simple, healthy fare. It can also be made quickly, so if you only know that your son is coming over for an extra visit, when he calls you on his way, you can make it in a jiffy. 

I have also made a vegan version using mung beans, like ‘Just Egg’ so you can substitute that mixture in here if you’d prefer. 

Ingredients

Serving: 6

  • 1 zucchini, grated 
  • 3 garlic cloves, crushed
  • 2 tbsp. ghee/olive oil
  • 1 tsp. soma salt
  • 9 eggs
  • ¼ cup oat milk
  • ½ tsp. ground pepper
  • 1 cup GF breadcrumbs
  • ½ cup pecorino, grated

Method

  • Preheat the oven to 300F
  • Squeeze as much water out of the zucchini as possible, using a kitchen towel or paper towel
  • Mix the eggs, milk, salt, pepper, breadcrumbs and cheese
  • Season with salt, pepper and any other seasonings you like
  • Melt the oil/ghee, add the garlic and gently fry for 10 seconds, then add the zucchini and sauté for 30-45 seconds, till the remaining moisture has gone
  • Add the egg mixture and mix, let cook for 2-3 minutes to set and then place in the oven for 30 minutes or until set (toothpick in the middle that comes out clean)
  • Let cool before serving

Grain Free Bircher Muesli (Gluten Free, Vegan)

By , January 8, 2022

‘One kind word can warm three winter months’

This is a beautiful recipe for the winter. It is grounding due to the seed and nuts being used in place of grains and can be eaten warm or cold. It is rich in protein, fibre, vitamins and minerals. It is a great recipe to batch, with the below making around 6 portions. You can add different toppings to make for different versions during the week or for different tastes. I like mine with blueberries for example and Mr B likes his with a dollop chocolate spread.

The recipe is from Amy Chaplin’s, ‘Whole Food Cooking Every Day’. As a discipline, I am attempting to go through the book chronologically. This is actually very difficult. As a chef, I am used to jumping around a recipe book and cooking what I fancy. This book however is worthy of working through slowly, as the concepts are new, but the principles are aligned with mine, being gluten, dairy and refined sugar free. Needless to say, more to come. 

Ingredients

Serving: 6 small portions 

For the pie crust

  • ½ cup raw pumpkin seeds, soaked overnight
  • ½ cup raw sunflower seeds, soaked overnight
  • ¼ cup chia/basil seeds
  • ¼ cup hemp seeds
  • 2 tbsp. ground flax seeds
  • ½ cup almonds, soaked overnight
  • 2 tbsp. coconut flour
  • 1 tbsp. vanilla extract
  • 2 tsp. ground cinnamon
  • 3 pitted dates, soaked to soften (optional)
  • ¼ tsp. salt
  • ½ cup unsweetened, coconut flakes

Method

  • Rinse and drain the pumpkin and sunflower seeds, set aside
  • Combine the chia/basil seeds, hemp and flax in a medium bowl
  • Rinse and drain the almond and place in a blender with 2.5 cups of water. Add the flour, vanilla, cinnamon, salt and dates. Blend till smooth. 
  • Add the coconut flakes and seeds and pulse a few times till roughly chopped and combined
  • Pour mixture into the bowl, mix to combine and set aside for 30 minutes, until thick and creamy
  • Eat cold or warm, adding toppings of choice and sweetener, e.g. maple syrup if needed

Chocolate Almond Cream Pie (Gluten Free, Vegan)

By , January 2, 2022

‘A new year means a new chapter. I hope 2022 is an incredible part of your story’.

‘I didn’t hear the question, but the answer is chocolate’ sounds like a Mr B quote! This was a gift for him as a count-down to new year. I made the pie and some extra chocolate mousse and served him the mousse during the week for breakfast, dessert or when he just needed a pick me up when we had had a long night with our little one. 

The pie crust here is a press in recipe, so no need for a rolling pin. It is similar to a cookie crust and makes the apartment smell great as you are baking it. The filling is a blender recipe and full of healthy ingredients, including cashews, coconut milk and dark chocolate. 

Dark chocolate is such a treat. Being high in cocoa, it is high in fibre, iron and magnesium as well as containing some powerful antioxidants. 

Ingredients

Serving:4 small pies or 1 large 9-inch pie 

For the pie crust

  • 1 ¾ cup almond flour
  • ½ cup raw cacao
  • 1.5 tbsp. coconut oil
  • 2 tbsp. maple syrup
  • 1 tsp. vanilla extract
  • ¼ tsp. salt

For the filling

  •  ½ cup cashews, soaked overnight
  • 1 can of coconut milk (13oz)
  • 1 tbsp. vanilla extract
  • ½ cup water
  • 2 tsp. agar flakes
  • ¼ cup coconut sugar
  • ¼ cup maple syrup
  • 1 tbsp. coconut oil
  • 3.5 oz dark chocolate

Method

  • Preheat oven to 350F
  • Place all the pie crust ingredients in a blender and pulse until the dough resembles breadcrumbs. 
  • With clean, damp hands press the dough into 4 small pie tins or 1 9-inch pie tin
  • Bake uncovered for 15 minutes until the crust smells like a chocolate cookie. Let it cool completely before adding the filling. It will firm as it cools. 
  • For the filling. Drain the cashews and place them in the blender with the coconut milk and vanilla extract. Blend until smooth. 
  • In a small saucepan, add the water, agar, coconut sugar and maple syrup. Bring to the boil and then down to a low heat and cook for 5 minutes, stirring a few times to make sure the agar is dissolving. 
  • Remove from the heat and stir in the coconut oil
  • Add to the blender
  • Melt the chocolate using a double boiler, add to the blender and blender minimally until combined
  • Pour the filling into the crust and refrigerate for 4 hours or until set
  • If you have any left-over filling, pour into a ramekin and let set. Top with strawberries or raspberries. 

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