Category: Nut Free
Individual fruit jellies
Deb
Although fruit juice isn’t a recommended whole food, the occasional jelly made with real fruit juice and diced fruit, is a much better children’s treat than a commercial jelly. This makes 6-8 individual bowls of fruit and jelly. 200ml (4/5 cup) filtered water 750ml (3 cups) red fruit juice eg. grape, or apple and blackcurrant, diluted with 250ml (1 cup) water 8 tsp gelatin a punnet of strawberries, sliced about 1 cup watermelon, cut up […]
Pavlova
Deb
The quintessential Kiwi dessert, but can we convert it to whole foods? It’s a tricky one, and this is my best shot. Most whole food sweeteners don’t work for pav, as they have too high a liquid content, and also go very brown. The pav is likely to be rather sticky and chewy. But if you can find palm sugar, made from coconut, you get a better result. Not as melt in your mouth as […]
Soaked Yeasted Bread
Deb
Makes three 9-inch by 5-inch loaves or one 9-inch by 5-inch loaf, two 8-inch pizza crusts and 8 rolls or hamburger buns 3 cups sponge 1 cup water or 3-4 eggs plus enough water to make 1 cup 2 teaspoons baker’s yeast ½ cup honey ¼ cup warm water ½ cup softened butter 1 1/3 tablespoons sea salt 6 cups plus 4-6 tablespoons whole wheat flour, preferably freshly ground Mix 2 teaspoons yeast into ¼ […]
Beetroot dip
Deb
I love baby beetroot, and we got some picked fresh from my sister’s garden last week. I turned them into a beetroot dip which we served with fish for dinner. Baby beetroot (5 of them made a dip that served 2 of us for 2 dinners) Cultured cream, homemade yoghurt or yoghurt “cheese” (ie after dripping out the whey). For a dairy free option, homemade mayo would probably work fine. A little himalayan or celtic sea salt […]
Cranberry Sauce
Deb
Turns roast turkey, chicken or duck into a Christmas treat. This is an easy sauce, made from the recipe on the frozen cranberry bag, but using natural sweeteners instead of sugar. 1 cup frozen cranberries 1 tart apple, peeled and grated Juice of one orange Zest of half the orange a bit under 1 cup rapadura, shakkar or muscavado sugar Simmer berries, juice, zest and sugar together till sugar melts and glazes the berries, and berries are […]
White Christmas slice
Deb
We recently discovered dried strawberries. Not the sugar coated, preservative laden things you might have seen in the supermarket, but ones where strawberries are the only ingredients. I found them in Hardy’s Health food shop. They’re so sweet, it’s hard to believe there’s no added sugar. Anyway, I got thinking about how they would be a good substitute for glaced cherries in some Christmas recipes, and had a hazy memory of something called White Chrismas. […]
Whole grain, gluten free bread
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 or ½ cup (7.5 Tbs) extra virgin olive oil pinch of fine sea salt 200gm packet (1 […]
Gluten free white bread
Deb
This recipe from the Native Nutrition list was developed from one in Bette Hagman’s “The Gluten Free Gourmet Cooks Fast and Healthy”. I’ve made some slight changes to the process. If you’re just starting to change over to a whole food diet, and especially if you’re going gluten free, this may get you through some tight spots during the transition. It isn’t a whole grain recipe, and it is quite high carb, but sometimes you […]
Gluten free white pizza base
Deb
Once again, not a nutrient dense recipe, but a good compromise if the kids object to a sour dough type base. How many pizzas this makes depends on how thick you like your crust. I like a thin crust and it made a med round pizza, a rectangular pizza made in a swiss roll tin, and 3 hamburger buns. Make the Gluten Free White Bread dough. Line the pizza trays with baking paper, and after […]
Grain free Pizza base
Deb
Note that although hulled sesame seeds don’t have much in the way of phytates or oxalates (which are mostly in the hull), they do still have enzyme inhibitors. So things made with unsoaked sesame seeds are a treat, not an everyday meal. Two different size variations are given. ¾ cup [1 ¼ cups] freshly ground sesame meal (takes about ½ the amount of sesame seeds ie 3/8 cup) ¼ cup [6 Tbs] freshly ground flaxseed […]
Meat-Crust Pizza
Deb
Mix together (in a food processor is easiest, otherwise beat egg before adding): 500g of mince an egg (or egg white) 1/3 onion, chopped (save the rest for the topping) ¼ tsp sea salt some Mixed or Italian herbs. Flatten into a lined pizza pan leaving an edge like a pizza. Bake for 10 minutes at 200C. Drain off any surplus liquid. Spread with plain tomato paste. Top with a generous layer of vegetables (eg. […]
No grain crackers
Deb
Make up the mix for the grain free pizza base. Pour into a larger pan so you get a thinner layer. Cook for about 10 mins, till firm. Cut into cracker size, spread oput on the tray a bit more and continue baking till brown. Cool and store in an airtight tin.
Chocolate Spread
Deb
I’m very excited that the stock of our new product – creamed coconut – has arrived today! One of the first things I did was whip up a Nutella type chocolate spread for people to sample, but free of dairy, sugar and even nuts! 250gm (1/2 a 500ml jar) of creamed coconut 125gm coconut oil 2 Tablespoons raw cocoa powder (it doesn’t have to be raw, but raw tastes better) 2 Tablespoons honey (or your favourite sweetener) 2 teaspoons vanilla essence Zizz it all […]
Nut Free Apple and Chocolate Muffins
Deb
Many of the gluten free recipes on this site use nut or coconut flours. This one is for those who can’t have grains, nuts or coconut. It has GF white flours, so isn’t completely whole foods, and is quite high carb, so have with plenty of butter. Preheat oven to 150C/300F. Beat together: 2 eggs ½ cup coconut oil or butter ½ cup unrefined sugar ½ cup apple puree Thoroughly mix together: 1 cup white […]
Ruth’s egg free banana mini muffins
Deb
This recipe came from a client who had found them very helpful when first switching over to gluten free. They are not whole foods, and very high carb, low fat. So only use as a transition recipe – or put lots of butter on! 1.5 cups white rice flour 1 tsp salt 1.5 tsp baking powder 3 large ripe bananas, mashed ¾ cup unrefined sugar ¾ cup water, milk or coconut cream Optional: ½ – […]
How to whip raw cream
Deb
Whipping pasteurised cream is easy, but raw cream doesn’t work the same way. It doesn’t thicken for ages, then it turns straight to butter. (If you want to make butter, see how here.) Nobody is exactly sure why this happens. I’ve heard theories like: “pasteurised cream has carrageen in it” – but in NZ it doesn’t, or “your cream isn’t fatty enough” – but this doesn’t explain it either. Traditional ways of thickening cream are culturing, […]
Sunflower Cheese Crackers
Deb
4oz ground sunflower seeds (or try half ground almonds) 1.5 oz grated tasty cheese 1/2 tsp baking powder sprinkling of paprika Mix together then add just enough water to get a dough consistency. Knead into a ball. Wrap in baking paper and put in fridge for 1/2 an hour. Roll out to pastry thickness between two bits of baking paper. Cut into fingers. Cook for 10min at 200C.
Jelly Trifle
Deb
I always think of my grandmother at Christmas, usually when I’m wrapping my presents. When I was at high school, every year I would go down to her house a couple of days before Xmas and sit at her kitchen table doing her wrapping for her. She would go round the house collecting up all the gifts she’d been putting away all year and tell me who each one was for. Things were more leisurely then, and […]
GAPS friendly Boiled Christmas Cake
Deb
Over the years I’ve made various different Xmas cakes recipes, but it all got a lot easier a couple of years ago. I watched Nigella’s Christmas and was inspired to find her recipe for a boiled Xmas cake which looked so easy. The first year, I made a few slight tweaks: Gluten free – ground almonds, rice flour, arrowroot PLUS pectin, xantham or guar gum Unrefined sugar (eg rapadura, shakkar or muscavado) instead of brown […]
Sauerkraut
Deb
Another important food, especially for the GAPS protocol, is sauerkraut or other fermented veges. There are a variety of different ways of making sauerkraut, but these are the basic steps: Select your veges, wash and, if necessary, peel them Chop them – with a knife, grater or in a food processor Add sea salt and give them a good squeeze with your hands, or pound with a heavy object, such as a bottle filled with […]
Vanilla ice cream
Deb
Most ice cream recipes call for an ice cream maker, but this is ice cream you can make without one. This is a small quantity. If you have a large family, you can double or triple the recipe. If you have an ice cream maker, you can use the same ratios, adjusted for the capacity of your machine. Follow the directions that come with it. 1 cup cream 1 egg yolk 1 tsp vanilla essence […]
Coconut ice cream
Deb
Coconut cream ice cream is a bit more complex to make, and comes out icier rather creamy. I found this recipe at Wilderness Family Naturals It comes from Coconut Lovers Cookbook, by Dr. Bruce Fife, which contains over 180 great healthy recipes using coconut products. If you want to use a 400ml can, use the quantities in [ ]. 2 x 250 ml/1 cup boxes of coconut cream [400ml can] 2 1/2 Tbs natural sugar […]
Chocolate mousse
Deb
This recipe is originally from Lois Daish, writing for the NZ Listener. It’s been a favourite special occasion recipe of mine for several years. Serves 4-6. 120g (4 oz) dark chocolate, preferably 70% cocoa, and sweetened with rapadura, maltitol, xylitol, or other OK sweeteners. (Note that some chocolate is labelled sugar free, but sweetened with Splenda, NutraSweet or other bad sweeteners) 4 eggs Optional – 1-2 Tbs of your favourite liqueur (orange is especially good, […]
Quick & Easy Snow Freeze
Deb
If you prefer a soft serve style ice cream, a fruit flavoured one can be made very quickly, as long as you’ve planned ahead. During the summer, keep a supply of frozen fruit slices or chunks in the freezer, and make a delicious ice cream in your food processor or high power blender at any time. This amount serves 3. It needs to be eaten immediately, so if you want a smaller amount, make a […]
Blueberry Honey sorbet
Deb
4 Tbs honey, preferably unheated 1 ¼ cup blueberries ¼ cup water Juice of ½ lemon Mix together water, lemon juice and honey. Stir till dissolved. Add blueberries and puree. Freeze in a shallow container. Take out and blend 3-4 times, about every ½ – 1 hour. If you have an ice cream maker, adjust the quantities to suit, and follow the manufacturers instructions. Variations: Ice blocks – after the final blend, freeze in blocks […]