Feijoa recipes and preservation

It’s that time of year again – more feijoas than we can eat all in one go! But no need to waste anything. I’ve posted some of these before, but here are all my ideas in one place. Eat them fresh or put them in a smoothie Cut in half and scoop out the flesh. Save the skins for feijoa fizz. The smoothie pictured has: A cup of caspian sea yoghurt One pear, chopped Two […]

Chocolate-mallow Protein Bars

Plus fruit gummies and other variations. Suitable for Paleo, GAPS, Clean Eating, low sugar We first started making this protein slice a few years ago, as a way to make cod liver oil a more palatable supplement. One of our customers came up with the prototype recipe, and I’ve tweaked it a few ways since. Here’s the original recipe complete with cod liver oil. If you leave the cod liver oil out, it becomes a […]

Warming Soup for Fall (Autumn) or Winter

A good way to utilise the bounty of warming vegetables from your late summer garden. If you’re doing any dietary protocol that encourages bone broths, here is a tasty way to have your daily soup. This recipe is compatible with any whole food diet including Paleo, GAPS, SCD, and is gluten, grain and dairy free. It’s not vegetarian, as the nourishment of the bone broth is one of the important healing benefits of it. But […]

Using up the summer bounty of FEIJOAS (Smoothie recipe)

For a few weeks every summer, anyone in New Zealand with a feijoa tree has more of them than they know what to do with, including members of our family. So we regularly bring home way more than we can eat before they go off. This recipe is GAPS friendly, Paleo, grain free, sugar free and can be made dairy free. We’ve found an EASY way to store them for winter. Just throw a bag of […]

Paleo Cottage Pie (low carb, nightshade free)

This is made without nightshades, and is low carb. There are vegetarian, dairy free and other options below. You may have seen recipes using cauliflower for pizza bases, or for faux “rice”, now here’s a recipe using it for mashed potato, or as some say “faux-tato”. This recipe was developed for a person who reacts to nightshades, so has no potato, tomato or peppers (bell peppers, capsicum, chilli peppers, cayenne, paprika). Meat layer • 400-500gms ground […]

AIP-Friendly Mousse

This is suitable for most diet types, but I originally developed it for someone doing AIP. 1 x 400ml can coconut milk or cream (choose one with as few additives as possible. In NZ, we use TCC or Ayam brands) 1/4 cup collagen hydrolysate eg Great Lakes green can (if you don’t have hydrolysate, see gelatin version below) Flavourings of choice Shake the coconut milk can well. Put the coconut milk, then everything else, in a blender […]

Watermelon “slushy” (Serves 2)

This takes a bit of forward preparation but the actual making is close to instant. Chop and deseed your water melon. Even if pips don’t usually bother you, take the time to get rid of them for this recipe. Freeze 2 cups at a time. When you’re feeling hot and in need of cold refreshment, take a container out of the freezer, zizz it up and serve straight away. Optional, add a sprig of mint, […]

Spinach Roulade

Serves 4 as an entree, or 2 as a light meal with salad or cooked veges A spinach roulade is a classic dish that can be varied by using different fillings. The mozzarella and tomato version, which is good either hot or cold, comes from Rose Elliot’s Vegetarian Kitchen. A couple of other variations have been included. The variations with tomato look very festive and would make a nice Xmas entrée or side dish. The […]

Meat & Vegetable jerky

The original idea for jerky that has vegetables in it as well came from Pantry Practitioner. We’ve just started making it regularly again and have made a few minor adjustments, so here they are. Firstly, she uses an Excalibur dehydrator, which comes with nice flat square trays which are easy to line with baking paper. We have a different type of dehydrator, an Ezi Dry, which is round with a central hole. You can buy solid […]

Spinach feta puffs

Serves 2 for a smallish meal, with extra salad or veges. Or they’ll keep in the fridge for a few days and make a great snack when you need something on the run. Nice hot or cold. A bag of spinach 4 eggs, separated 200g (7oz) block of feta (I use goat, but cow’s fine) Preheat the oven to 375°F (180°C). Rinse the spinach well. Take the leaves off the stalks and steam them till […]

Irish Soda Bread

1 cup brown rice flour 1 cup whole spelt flour 1 1/2 cups rye flour 1/4 cup ground flaxseed 1/3 cup raw sugar 1 1/2 tsp. salt 1 1/4 tsp. baking soda 2 cups whey, or rice milk Mix dry ingredients together. Mix in milk. Pour into greased or lined loaf pan. Bake at 200C for 1 to 1 1/4 hours, or until skewer comes out clean. This is moist & quite sweet.

Salmon “dip”

210g (7oz) can of salmon, in water, preferably no added salt 200g (7oz) hummus (homemade, or good quality bought) ** see options below 1 tsp of extra virgin olive oil or virgin flaxseed oil Spices (optional) Sea salt Carrot, celery or cucumber sticks Drain the salmon, mix with the hummus, flaxseed oil, optional spices and a pinch or two of salt and mix well. Eat with the vege sticks. Serves 1-2, depending on your appetite. […]

Whey and yoghurt cheese

Makes about 1 cup whey and 2 1/2 cups cheese. Refrigerated, the yoghurt cheese will keep for about 1 month and the whey for about 6 months. 1 litre good quality, full fat, natural yoghurt (If using commercial yoghurt or kefir, choose one with no sweeteners or fillers. such as Biofarm organic acidophilus) OR your own homemade yoghurt OR your own homemade kefir Place the yoghurt in a strainer lined with cheese cloth or a clean […]

Blueberry Porridge

Serves 1-2 1/2 cup rolled oats 2 cup warm filtered water 1 tablespoon whey or lemon juice 1/4 teaspoon sea salt 1/2 cup filtered water 1/2 cup blueberries, fresh or frozen (optional) Toppings: Some nuts or seeds to complete the protein. Choose from slivered almonds or other chopped nuts, dried coconut, sunflower or pumpkin seeds, ground flaxseed, or Sandra Cabot’s LSA mixture (see below). LSA and ground flaxseed can be stored in the freezer. If […]


My favourite way to cook bacon… Take a baking tray that has a grill section on the top and a pan to catch the fat underneath. Lay out your strips of nitrate free bacon. Pop into the oven at 150C (300F) and go and have your shower. By the time you’re dressed, your bacon will be ready. Serve with one or more of: Your favourite kind of eggs Tomatoes and/or mushrooms and/or leftover vegetables panfried […]

Berry (coconut flour) sponge pudding

This is like a sponge topped pudding.  If you wanted to make it more like a clafoutis, you could try with an extra egg. We like it for breakfast or dessert after dinner. It can be served hot or cold. Grease a glass pie plate, and cover with a layer of frozen blackberries, or other berries of your choice. Beat together: 4 eggs 4 Tbs (2oz) melted butter or coconut oil 2-5 Tbs honey or […]

Chicken liver pate

50gm (2oz) butter or duck fat 1 onion, chopped 3 cloves garlic, crushed approx 225gm (1/2 lb) brown mushrooms (a bit more or less is fine) 1 bayleaf approx 450gm (1 lb) chicken livers (a bit more or less is fine) a little sea salt 15ml (1 Tbs) brandy, sherry or port (optional) ½ cup (125 ml) cream, plain or cultured – or – 50 gm (2 oz) softened butter or duck fat Sauté onion, […]

Mix & Match Smoothie

This smoothie can be adapted to use different bases. Zizz all together in a blender and enjoy. Remember to sip slowly and “chew” it. (For AIP, you might not be able to use all of the combinations) (If you’re in NZ and looking for sources, some of these products are available through our Nature Foods online store, and are linked to for your convenience. If there’s anything else you can’t find, ask us.) Your base […]

Gummy Stars

This is a Mommypotamus recipe, which I found  posted on the Auckland Mums: Super Nutrition for Babies and Beyond facebook page. I’m in the mode of thinking of Xmas recipes at the moment, and these would be a great recipe for GAPS kids who are ok on honey. 1/3 cup lemon (or lime) juice (about 3 large lemons) 3 Tbs gelatin 3 Tbs honey Mummypotamus added some natural food colouring, but I didn’t and they still came […]

Fruit Jelly and Fruit Mousse

Another gelatin recipe we’ve been having quite a bit lately is real fruit jelly. To get a consistency more like commercial jelly, you can use fruit juice, but we’ve been using the whole fruit. 2 cups blueberries 1 cup black currants 1 1/2 cups room temp water 3 Tbs gelatin 1 tsp vanilla essence small amount of natural sweetener of your choice If your berries are frozen, get them out a couple of hours beforehand […]

Marinated Fish in Coconut Cream

½ cup lemon juice (3-5 lemons approx) 1 tsp sea salt 500g (1/2 lb) firm white fish (see note below for good types of fish) approx 100ml (1/2 cup) coconut cream slice of red onion, chopped up finely about ¼ telegraph cucumber, chopped up small handful of cherry tomatoes, halved mesclun or other lettucy type greens Start preparation 24 hours before you want to serve. Mix the lemon juice and the salt together in a […]

Potato or kumera (sweet potato) chippies (crisps)

You can do these either peeled or unpeeled. Peel potatoes or kumera, or scrub them well. Cut into slices about ¼ inch or ½ cm thick. Rinse and dry with paper towels. Brush with melted butter mixed with olive oil, or melted coconut oil, or lard. Toss with some sea salt. Lay on an oven tray in a single layer Bake at 175C (350F) for about 45 minutes till crunchy but not too brown. Every […]

Coconut quinoa pudding

For those people who long for rice pudding, but can’t have dairy or can’t have rice. 400ml can (1 ½ cups) coconut cream 1 cup cooked quinoa (Or other cooked grains. Or for grain-free, use dessicated coconut) ½ to ¾ cup sultanas or raisins (or other chopped, dried fruit) ½ cup shredded coconut or coconut chips 1 tsp vanilla essence (extract) ½ tsp mixed spice or cinnamon Mix the first 4 ingredients together in a […]

Strawberry Fool (Serves 4 people)

A traditional fool is made from fresh or stewed soft fruit (eg. berries, poached stone fruit or stewed rhubarb or gooseberries) folded into whipped cream. This version also adds a thick Greek or European style yoghurt. 250ml (1 cup) cream 250ml (1 cup) plain, unsweetened yoghurt (preferably thick, like Cyclops) 200g strawberries natural sweetener of your choice, to taste grated chocolate (optional) Beat the cream till thick (if your cream is raw, see here for […]

Fudgy coconut date pudding

This is a variation of the strawberry fool recipe. It doesn’t need extra sweetener, as the dates give a nice flavour plus sweetness. 4 fresh dates, chopped 250ml (1 cup) coconut cream 1-2 Tbs creamed coconut (optional) 250ml (1 cup) plain, unsweetened yoghurt (preferably thick) – if you want this to be dairy free, use coconut yoghurt Chill the coconut cream for a couple of hours. Beat till it starts to get thick, then add […]