Category: Casein Free (CF)
Baked Beans
Deb
Bought baked beans are a popular breakfast in NZ, but they have 3 problems: It’s very likely the beans are not prepared properly Have sugar included Often have gluten or other undesirables added Traditional baked beans (or Boston baked beans) don’t have tomato in them but are baked in a molasses sauce. For the Kiwi palette, this is a tomato based alternative. 2 cups dry haricot, navy or pink beans 2 Tablespoons whey (or lemon […]
Marinated Tempeh (2 to 3 servings)
Deb
Remember that even fermented soy products should be eaten in small amounts, and not too frequently. 1/3 cup fermented soy sauce, such as tamari 2 tablespoons water 6 to 8 large cloves garlic, crushed 2 to 3 tablespoons olive oil freshly ground black pepper 1 8-ounce package tempeh, cut into 6 to 8 even strips 1. 10 to 12 hours before you want to serve: prepare the marinade, by combining all its ingredients in a […]
Panfried fish with Kumera chips
Deb
Yes, you can have fish and chips for tea.. First, prepare the kumera chips: I use red kumera, but any kind will be nice – use sweet potato if you’re outside NZ. (see footnote on last page of this lesson for more info about kumera, yams and sweet potatoes) 1. The quantity of kumera will depend on the number of people and how hungry they are. Scrub the kumera well, and cut off any dodgy […]
Beef patties
Deb
500gm (1 lb) topside mince 1 tsp sea salt Optional: 1 tsp dried mixed herbs Mix well together. Form into 4 patties. Flatten as much as possible. Pan fry in a little butter or olive oil till one side is nicely browned. Turn and cook on the other side till browned. Best slightly rare.
Gluten-free Carrot cake muffins
Deb
Mix together in a big bowl: 1 cup ground almonds, or ground up crispy almonds or macadamias ¾ cup coconut flour ¼ cup arrowroot (or can use other white GF flours like rice, potato or tapioca) 1 tsp cinnamon 1 tsp mixed spice Beat together in a blender or food processor: 3 eggs 4oz melted coconut oil (or palm oil, or butter) 1 ½ tsp baking soda 1 tsp vanilla essence 4 Tbs rapadura, muscavado […]
Ginger cashew chicken (Serves 4)
Deb
750g chicken breast (or turkey breast or tenderloins) 3 Tbs tamari about 3 Tbs oil (either peanut oil, chicken fat or olive oil, with a tsp sesame oil if you have it) 2 Tbs fresh ginger 4 large cloves garlic 3 spring onions 1 tsp sugar free chilli sauce (eg Mama Africa’s Red Chilli) 1 head broccoli (or similar amount of other green vege eg. Broccolini, Bok choy, Chinese cabbage) 1 small tin water chestnuts, […]
Curried Sausages (Serves 3)
Deb
The secret to this recipe is getting good quality sausages. If you can’t, give it a miss. Look for real meat sausages made with just meat, salt and spices, and no fillers. 6 beef sausages 2 Tbs butter or olive oil 1 onion, chopped 1 tsp hot curry powder 3/4 cup beef stock ½ tsp sea salt If the sausages aren’t pre-cooked, cook them up your favourite way – boiled or panfried. When they’re cooled […]
Irish Crock-pot Stew (Serves 4)
Deb
600gm diced lamb 3-4 medium potatoes, diced 2 carrots, sliced 1 cup green beans, sliced 2 stalks celery, sliced 1 large onion, sliced 3-4 cloves garlic, chopped 2 small bay leaves 1/2 teaspoon dried rosemary 1 teaspoon dried mint 1/2 teaspoon dried marjoram 1 tsp sea salt (if using stock, a bit more if using water) about 4 cups stock or water, just enough to cover 4 tablespoons arrowroot Cut the lamb into smaller, bitesize, […]
Pork and kumera crock-pot stew
Deb
600g pork fillet, cubed 2-3 large red kumera (note, must be red kumera, the other varieties have the wrong flavour. Try sweet potatoes, outside NZ) at least 4-8 cloves garlic, left whole (more if you love garlic) 1 heaped tsp sea salt 2 tsp dried sage (or 2 Tbs fresh sage, chopped) puha (optional) Make the stew in the same way as the Irish stew, using just enough water to cover, but exclude for the […]
Lamb knuckles (Serves 6)
Deb
My favourite lamb roast is the moist (and cheap!) knuckles. Your favourite lamb roast might be a leg of lamb, or lamb shanks, and they can be cooked in the same way, but may take bit longer. Lamb: Lay 6 knuckles into the bottom of a roasting tin. Sprinkle with some sea salt. Pour over a little filtered water – so that you’ve got about 1 cm in the bottom of the pan. Cover with […]
Roast turkey, with gluten free stuffing
Deb
Cranberry stuffing (make the previous day or earlier in the day) 1/3 cup rice, millet or quinoa 2 tsp whey or lemon juice 1 cup water 1/3 cup water (or use turkey or chicken stock for more flavour) 1 Tbs butter (or olive oil) a little sea salt 2-3 Tbs dried or frozen cranberries 1 lemon 1 small onion 1 clove garlic 2 Tbs butter (or olive oil) a few fresh sage leaves, finely chopped some […]
Coconut Almond Cookies
Deb
Try these when you feel like Anzac or Krispie biscuits. Makes 18. 1 cup (about 150gm) crispy almonds 1 cup dessicated coconut 2 Tbs arrowroot (for SF, replace with 1 Tbs coconut flour) ½ tsp baking soda ¼ tsp sea salt 1 egg 2 oz melted butter or coconut oil (or a mixture) 1 tsp vanilla essence 6 Tbs maple syrup or rapadura extra arrowroot, if needed Grind the almonds as fine as you can […]
Ginger Crunch
Deb
This recipe is inspired by the Edmonds Ginger Crunch recipe that is found at many Kiwi cake shops or parties, though the base isn’t as crisp. 200g crispy almonds (1.5 cups) or crispy cashews (1.75 cups) * 100gm (4 oz) unrefined sugar (to reduce sugar: 4 Tbs sugar, 1/16 tsp stevia powder) 1 cup arrowroot (to make starch free, replace with ½ cup coconut flour, for a fully SCD legal recipe, see the GF appendix) […]
Almond Macaroons
Deb
1 ½ cups crispy almonds 100gm (about 2 cakes) palm sugar 2 egg whites ½ tsp almond essence Process the almonds and sugar together in the food processor, just till smooth. Immediately add the egg whites and pulse about 10 times. Add the essence and pulse 2-3 more times. The batter should be thick and sticky. The size of the eggs used and the amount of oil in the almonds determines the consistency, so you […]
Low Carb Chocolate Afghans
Deb
Mix together: 100g (4 oz) finely ground almonds 1-2 Tbs unsweetened coconut 1 Tbs cocoa In a separate bowl, partly beat up: 2 egg whites Add, then beat till firm but not dry: 5ml (1 tsp) vanilla essence 5ml (1 tsp) orange essence pinch of salt 1 Tbs glycerine pinch of stevia extract (the white powder) Note: be very careful with the amount, it’s VERY concentrated Fold gently together. Grease a baking tray with butter […]
Low Carb raspberry cupcakes
Deb
Adapted from Breaking The Vicious Cycle, by Elaine Gottschall 2 cups ground crispy almonds ½ cup dried coconut, ground to a powder ¼ cup (4 Tbs) melted butter, coconut oil, coconut cream, yoghurt or kefir 4 tbs liquid or slightly melted honey* ½ teaspoon baking soda pinch sea salt 3 eggs ½ cup fresh or frozen raspberries * This can be reduced, or try a combination of stevia and glycerine. 2 Tbs honey and 1 […]
Chocolate Macadamia Muffins (Makes 10 muffins)
Deb
Mix together thoroughly in a large bowl: 1 cup “crispy” macadamias, ground as fine as you can get them OR ground “crispy” almonds, or ground almonds ½ cup fine dessicated coconut, ground up even finer in food processor ½ cup arrowroot 4 Tbs cocoa, sifted 1 tsp baking soda, sifted 1/2 tsp cream of tartar, sifted pinch of sea salt Beat together: 4 oz butter or coconut oil, melted 4 Tbs rapadura or maple syrup * […]
Gluten Free Fruit Loaf
Deb
1 1/2 cups whole grain, GF flour (eg. Amaranth, buckwheat, brown rice or a combination) 1 ½ cups kefir –OR- 1 cup yoghurt PLUS ½ cup water –OR- 3 Tbs whey or lemon juice PLUS enough warm water to make total liquid = 1 1/2 cups ~3 eggs 125gms (4.5 oz) melted butter or palm or coconut oil 3 Tbs rapadura or maple syrup (optional) ~200gm packet (1 1/2 cups) arrowroot 1 1/2 cup ground crispy almonds […]
Gluten-free, sugar-free Carrot cake
Deb
No added sugar in this recipe. Thanks to Katja for this recipe. Mix together in a big bowl: ¾ cup ground almonds, or ground up crispy almonds ¾ cup fine dessicated coconut, ground up more finely in a food processor 1 teaspoon cinnamon ½ cup of raisins Beat together in a blender or food processor: 2 eggs ½ cup (4oz) melted butter or coconut oil ½ cup applesauce (made from just apples, with no sugar) […]
Karen’s Carrot cake
Deb
Mix together and leave in a warm place overnight: 1 1/2 cups wholemeal flour 3/4 cup Kefir Beat in: 1 small egg 1/4 cup coconut oil or melted butter Then add: 1 cup Shakkar 2 tsp treacle 2 cups grated carrot 1/2 cup raisins 1 cup crispy walnuts (optional) 2 tsp cinnamon 2 tsp mixed spice 1 tsp Baking Powder 1 tsp Baking Soda, dissolved in 1 tbsp hot milk Mix until well combined. Pour […]
Grain Free Tropical Xmas Cake
Deb
Although this is grain free, it’s very high in fruit, so very high carb. So keep it for Christmas or other special occasions and serve with whipped cream, brandy butter or some other form of fat. Day 1 Mix these together thoroughly. Marinate in the fridge for about 24 hours. Stir well several times throughout the day. All the liquid should soak into the fruit. Juice of 1 lemon (save the skins for Day 2) […]
Dark Gluten Free Xmas Cake
Deb
For those that prefer a dark cake, this is beautiful, but because it’s a boiled cake, you don’t need to mature it for a month. It will improve with maturing, but can be eaten the same day, and still be delicious. Again, this is a high carb cake. Take a large pan, and melt together: 1/2 cup water 1/4 cup brandy, rum or extra water Juice of one orange Rind of the orange, plus rind […]
Basic Salad Dressing
Deb
Juice 1-2 lemons and place into a jar or mini blender. For each Tbs of juice, add : 2 Tbs extra virgin olive oil a little sea salt Shake or blend well together. Store in the fridge, but take out 10 mins or so before using, as it will have solidified a bit. Garlic dressing: Add one clove crushed garlic Herb dressing: Add some fresh or dried herbs. Preferably make a bit ahead of time, […]
Hunter-Gatherer Quick & Crunchy Salmon Or Tuna Salad
Deb
If you’re a Protein/Hunter-Gatherer metabolic type, many salad vegetables are not suitable for you. So you may need to create your own, by mixing and matching ingredients from the recipes given. But here’s one specially for you. Drain a 185g tin of salmon (Alaskan) or tuna (Skipjack or Albacore), packed in water. Flake about ¾ of it into a bowl, and mix with a large spoonful of homemade mayo. Add one cup roughly chopped crunchy […]
“Mix & Match” Big Leafy Lunch Salad
Deb
Tear up enough leafy greens to 3/4 fill a large bowl or container. Wash and dry if necessary. Choose from: mesclun greens, lettuce, mizuna, rocket, baby spinach, watercress If you’ve got some fresh herbs, include a little of one, eg: parsley, basil, oregano Pour on 1-2 tsp of basic salad dressing & mix till leaves are well coated. If you’ve run out, squeeze on some lemon juice or balsamic vinegar, pour on a little olive […]