Applesauce and xanthan gum make these moist and light.
Melt 1/4 cup coconut oil
Add 1 egg
1/2 cup brown sugar, 1/4 cup maple syrup
3/4 cup unsweetened applesauce
1/2 tsp sea salt
Blend to make 2 cups
1/4 cup oat bran, 1/2 cup ground oatmeal
1/2 cup brown rice, 3/4 c. white rice flours
Add 1 ½ cup grated carrot Mix all ingredients well.
3 tsp baking powder Add enough water to make
1-2 tsp ginger, 2 tsp cinnamon doughy consistency. Put in
1 tsp xanthan gum greased muffin tin and bake
1/2 cup of raisins, currants OR walnuts at 400 degrees, 15 – 20 minutes.
Classic rice and beans make a complete protein vegetarian dish.
Thoroughly rinse and cook one cup of white rice
in just enough water to cover, OR if using brown
rice, cover with 1” of water. Cool
Rinse until all foam is gone, 1 can of bean medley
Fine shred 1 carrot
Chop 1 stalk washed celery
¼ cup spring onion
Handful of parsley
Toss ingredients with a dressing of;
¼ cup virgin olive oil
1 clove garlic crushed
1 ½ tablespoon fresh squeezed lemon
Sprinkle with torn basil leaves
An excellent combination to keep you warm and ward off winter germs.
Chop 12 medium cloves of garlic, 1 cup of celery and some leaves.
Saute for 10 minutes in 1 tablespoon of coconut oil
Add to the pot;
1 medium, peeled & cubed baking potato
3 cups of home-made chicken or vegetable stock
1 ½ cups water
¼ teaspoon sea salt, ground black pepper
Simmer 15 to 20 minutes until potato is soft.
Puree with a hand mixer or in a blender.
Add ½ cup of 10% cream and gently reheat.
Serve with finely chopped dill, parsley or young celery leaves.
Winter squash and its rich source of beta carotene is not just for pie!
Blend together the following dry ingredients; (gluten reduced version)
½ cup white flour, ½ cup whole wheat, ¾ cup brown rice flour, ¼ cup oat bran
½ cup brown sugar
½ tsp xanthan gum, pinch of sea salt
½ tsp baking soda, 2 tsp baking powder
1 tblsp chopped fresh sage
2 tsp cinnamon, ½ tsp nutmeg, ¼ tsp ground clove
Using your fingers, blend into the dry ingredients ¼ cup of butter or coconut oil, or a combination of.
In a cup beat 1 egg. Add ¾ of this to the mix along with 1 cup of cooked pumpkin,
or for a sweeter flavor, butternut squash.
Mix with a fork, then by hand to form a ball of dough.
Turn onto a floured surface and knead to a smooth consistency.
Flatten dough to about a 1” thick circle on baking parchment
and place on a cookie sheet. Score surface into 8 portions.
Add a little milk to the remaining egg and brush over the top
Bake in a 425 degree oven for 15 to 20 minutes until golden and the
center is cooked through.
Serve warm with organic cinnamon applesauce.
Dark berries are rich in nutrients and antioxidants.
Wash and stem 1 cup of black currants,
1 cup of blueberries or black raspberries.
Simmer on medium/low in ½ cup of water
until fruit is softened, mash.
Add 2 tblsp maple syrup, 2 tbsp brown sugar
or more to taste. Heat on low 15 minutes to thicken.
Compotes are fruit sauces and can be used
Drizzled over pancakes, ice-cream or yoghurt.
Summer at it’s best! Packed with flavor and loaded with vitamins.
3-4 heritage tomatoes (mixed colours)
½ cup sweet pepper
½ cup sweet onion
¼ cup celery
¼ cup fresh basil, oregano &/or cilantro
Sea salt and pepper to taste
To spice it up you may add 1 chopped jalapeno
Spoon onto ¾” slices of wholegrain artisan bread
Sprinkle with finely grated parmesan or asiago cheese
Serve fresh or lightly oven grilled.
Delicious and easy way to add vegetable and whole grain nutrition.
Melt 1/3 cup butter, or for dairy free use coconut oil
Mix in ¾ tsp sea salt, 1 egg
Combine the following to make 2 cups;
¼ cup oat bran, ½ cup GF ground oatmeal, (use coffee grinder)
½ cup brown rice flour, ¾ cup white rice flour.
Add 2 ½ tsp baking powder, 1 tsp baking soda,
2 pinches ground cloves, 2 tsp cinnamon,
1 tsp xanthan gum
Stir in 1 ½ cups grated zucchini,
½ cup soaked, chopped walnuts
2 servings Bio unsweetened apple sauce
½ cup brown sugar, ¼ cup maple syrup
2-3 tblsp cocoa powder, 1 tsp vanilla.
Mix well and bake in a greased 9x5” pan at 350 degrees
For 1 hour + 10 – 15 minutes (may have to cover loosely with
foil to avoid overdoing the top)
Cool in the pan
Easy to make & no deep frying, these healthy rolls could be a complete meal.
You will need;
5, 22cm round rice paper wraps
Dried spinach rice vermicelli
Seasoned rice vinegar
4” of cucumber, thinly sliced
1 carrot cut or grated into thin strips
Fresh mint finely chopped
Roasted, salted peanuts or cashews, chopped
Optional – fresh grated or pickled ginger strips
Soak 1 wafer of vermicelli in boiled water for 10 minutes until soft
Drain well in a fine sieve, place in a bowl and toss with 2 tblsp seasoned rice vinegar.
Put ¼” warm water in a large platter, place one rice wrap in to soften 30 – 60 seconds.
Hold wrap up to drain water off, place on another plate.
Place filling ingredients 1/3rd in from the bottom, leaving 1 “ in from sides.
Fold sides in to overlap filling, fold bottom over and roll as tight as possible.
Repeat with remaining wraps, slice in half with a sharp knife.
Sweet & sour
Blend ¼ cup Hoisin sauce, 2 tblsp Tamari soy, 1 tblsp lime juice
Hot & spicy
Blend 1/3 c mayonnaise, 1 tsp hot mustard, 2 tsp horseradish, 1 tsp Tamari soy,
Sriracha chili sauce to taste.
Butternut squash is an excellent source of beta carotene, and soluble fiber.
Marinade 4 skinless, boneless chicken breasts in a 9 x 12 baking dish
for at least 12 hours with the following;
2 tablespoons melted coconut oil
1-2 tsp each fresh rosemary, basil and cilantro
Remove from refrigerator to allow dish to warm.
Bake in a 350 degree oven for 40 – 50 minutes depending on thickness.
Thoroughly rinse 1 ½ cups of Jasmine or Basmati rice.
Cook in just enough water to cover by ½ “.
Peel and cube 2 cups of butternut squash
Wash, remove ends and cut in half two handfuls of green beans.
In a large skillet or wok, spoon the thick cream from the top of
1 can coconut milk and heat until boiling
Add 3 tablespoons curry powder, simmer 5 minutes
Stir in remaining coconut milk
1/2 cup vegetable stock and squash
Simmer for 10 minutes before adding green beans.
Cook for another 8 minutes until vegetables are tender.
Gently stir in 2 tbsp organic soy sauce
2 tbsp lime juice, 1 tbsp brown sugar.
Serve sprinkled with cilantro leaves and chopped nuts.
Fresh in-season fruit made even more delectable!
In a large stainless steel skillet warm
1 1/4 cups of water with
1/2 cup cane or brown sugar
2 vanilla beans, split (or 1 tsp vanilla extract)
2 star anise, 1 cinnamon stick.
Peel, quarter and remove core of 4 firm pears.
Add to the syrup and poach on medium heat for 10 to 15 minutes, until soft.
In the last few minutes of cooking add 1 ½ cups of hulled strawberries cut in halves.
To serve, slice banana into the bottom of small bowls, add poached fruit, a large
tablespoon of plain yogurt, drizzle with syrup & sprinkle with cinnamon.