Category: Nut Free
Coconut date truffles
Deb
Makes 12 small balls (make them small as they are very rich). 100g (4 oz) creamed coconut (this comes in a block and is very firm) 3 fresh dates Cut the creamed coconut into chunks, then process in a food processor till mealy. Cut the dates into chunks, add and process till mixed together. Roll into small balls and refrigerate till hard. Take out of the fridge again to soften up about 15 mins before […]
Gravy
Deb
Many people now make gravy out of a packet and serve it not only with roasts, but also with any meat and potato dish. But the traditional way to make gravy is to use the meat juices and dripping left in the pan after making a roast, and to use the roux method. ½ cup dripping (if there’s not enough in the pan, add some butter or extra meat fat) ½ cup unbleached flour* about […]
Tomato ketchup sauce
Deb
This is based on the Ketchup recipe from Nourishing Traditions, reduced to a smaller serving and with alternative sweeteners. 280ml (1 ¼ cups) tomato paste, preferably organic, with no added salt or other additives 20ml (4 tsp) whey 5ml (1 tsp) fine sea salt 40ml (8 tsp) maple syrup or rapadura or other dehydrated cane juice pinch of cayenne pepper 40ml (8 tsp) fish sauce Mix together well. Put into a jar, leaving about an […]
Tahini spread/sauce
Deb
½ cup tahini 1 cup water 1 tsp Celtic sea salt Variation (dipping sauce): ½ cup freshly squeezed lemon juice 2-3 cloves garlic, crushed If your tahini has separated, so that the oil is in a layer on top, stir it together as much as possible. Measure out the tahini and put into food processor. Add water but by bit, while beating. When it’s smooth, add the sea salt and optional garlic and beat till […]
Lemon honey
Deb
Also known as lemon curd or lemon cheese. The traditional recipe uses white sugar, of course, but it converts easily to rapadura or other dehydrated sugars, or honey. Honey gives you a more usual look, but the flavour of both is great. Try a small mix (one lemon) first to see how you like it. A standard batch uses 3 lemons. 1 lemon – juice, and grated rind Large batch: 3 lemons 1 oz butter: […]
Sprouted Buckwheat crackers
Deb
Blend together in a food processor: 1 ½ cups buckwheat, sprouted ½ cup whole flaxseed, soaked overnight, then drained ½ cup other seeds – sesame, sunflower or pumpkin – soaked overnight, then drained a grated carrot or pulp from juicing carrots some sea salt some extra flavourings of your choice, such as: a clove of garlic, other grated veges, or herbs or spices The mixture needs to be stiff enough to make patties that will […]
“Room temperature” Yoghurt
Deb
There are probably many different types of yoghurt that can be made at room temperature, but there are 4 main ones: Viili, from Finland, is thick and viscous, almost jelly-like, and is likely to fall off the spoon and down your clean T shirt. Matsoni, is from the Republic of Georgia on the Black Sea, and is sometimes called Caspian Sea Yoghurt (CSY). It is popular in Japan. It is smooth and creamy and not […]
Acidophilus Yoghurt
Deb
This type of yoghurt is a bit more complicated to make than kefir or the room temperature yoghurts, as it is temperature sensitive. But it doesn’t require a special starter, and some people prefer the taste. This yoghurt won’t be as thick as commercial yoghurt. You’ll need a candy thermometer to make it. 0.9 litre (1 US quart) fresh, whole milk (raw is best, but pasteurised will do, as long as it’s not homogenised or […]
Cultured cream
Deb
There are several ways you can culture cream at home, depending on what you have available. 450ml (1 US pint) cream – preferably raw, organic and grass fed, but pasteurised will do. Don’t use UHT cream though One of these starters: about 4 Tbs kefired milk 3 Tbs Caspian sea yoghurt (or any of the room temperature yoghurts) 1 Tbs kefir grains 1 Tbs commercial crème fraiche 1 Tbs cultured buttermilk 1 Tbs piima (or […]
Pickled Beetroot (Beets)
Deb
A one-litre (one-quart) jar with an airtight lid 6 med beetroot (about 750 gms, or 1 lb 10oz) 2 Tbs whey ½ Tbs sea salt ½ cup filtered water Beetroot is full of vitamins and minerals, so we want to cook them in a way that will keep these in the roots. One way is to prick several times with a fork, then bake in a low oven (150C or 300F) for about 3 hours, […]
Whole Grain Crackers
Deb
From Nourishing Traditions, by Sally Fallon. Makes about 5 dozen 2 1/2 cups freshly ground spelt, kamut, whole wheat or rye flour, or a mixture 1 cup plain yoghurt 1 teaspoon sea salt 1 1/2 teaspoon baking powder 2 tablespoons sesame seeds, toasted in oven 8 tablespoons butter, melted unbleached white flour Mix flour with yoghurt and leave in a warm place for 12 to 24 hours. Place soaked flour, salt, baking powder and 4 […]
Water kefir
Deb
Water kefir is generally made from a different kind of kefir grain, a translucent water kefir grain. It feeds on sugar, where milk kefir feeds on lactose. You can convert milk kefir grains to water, though, as with coconut milk, they will stop growing. For instructions on how to convert the grains, then make water kefir, visit Dom’s “kefir insite”
Almond Cheese Scones
Deb
Note that this recipe is not strictly a whole food recipe, as the ground almonds haven’t been soaked. Another compromise food for those who can’t eat grains at all. 200g ground almonds (optional: replace 2-3 Tbs with ground flax seeds, or whole sesame seeds) 75g grated tasty cheese (frozen is fine) a sprinkling of Mixed or Italian dried herbs 50g melted butter, or 50ml plain yoghurt or kefir (or olive oil or melted palm oil) […]
Lassi
Deb
Lassi is fresh yogurt blended with warm water. Yogurt is a curd and is said to be hard to digest, creating ama (residues of inefficient digestion), but once it is transformed into lassi it becomes lighter and aids digestion. Thinning yogurt with water and blending it changes the molecular structure so it’s more easily assimilated. It makes a good after meal drink and helps eliminate gas pains. Mango: Blend 1 part yogurt, 2 parts water, […]
Ginger Tea (Serves 4)
Deb
1 litre (4 cups) filtered water 2-3 tsp fresh ginger (freshly grated) 1 Tbs raw honey Bring water to the boil. Pour over the freshly grated ginger and stand for 5-10 minutes. Strain and add the honey.
Apple Cider
Deb
Adapted from a recipe in Nourishing Traditions, to make a smaller quantity For each 800ml jar: 10-12 organic apples 25ml (5 tsp) whey 5ml (1 tsp) fine sea salt Wash, quarter and core the apples. Do 3 at a time and then juice. Give the juice a quick stir, then strain into a litre-sized measuring jug. Continue until there is about 750ml of juice, excluding the foam on top. Remove as much of the foam […]
Ginger Beer
Deb
From Nourishing Traditions, by Sally Fallon 14 teaspoons ground ginger 14 teaspoons white sugar filtered water 3 cups rapadura juice of 4 lemons Genuine ginger beer begins with a “bug” made by feeding 2 teaspoons ground ginger and 2 teaspoons white sugar to a culture for seven days. White sugar is used for the small quantity needed to make the “bug,” but rapadura is used for the larger quantity that goes into the beer. Place […]
Beetroot, carrot and celery juice
Deb
Beetroot juice is considered one of the most powerful cleansing and blood-building juices available. It contains four important vitamins and nine essential minerals including small amounts of iron. Beetroot juice has been used in the treatment of kidney and bladder disorders, gallstones, jaundice, gout, constipation, anaemia, menstrual problems & cancer. For the best flavour, juice the small, young beetroot. If you juice the beet tops you will get a good amount of chlorophyll, vitamins A […]
Broccoli and carrot juice
Deb
1 head broccoli, pref organic 3-6 carrots 2-3 Tbs cream or coconut cream Wash vegetables thoroughly, cut up and juice. Stir in the cream (to help absorption, and help prevent blood sugar spikes) and drink straight away. Sip slowly and “chew”. Serves 3
Beet Kvass (Makes 2 quarts)
Deb
From Nourishing Traditions, by Sally Fallon ~3 medium or 2 large organic beetroot, peeled and chopped up coarsely 1/4 cup whey 1 tablespoon sea salt filtered water This drink is valuable for its medicinal qualities and as a digestive aid. Beets are just loaded with nutrients. One 4-ounce glass, morning and night, is an excellent blood tonic, promotes regularity, aids digestion, alkalizes the blood, cleanses the liver and is a good treatment far kidney stones […]
Flaxseed bars
Deb
This recipe uses whole food sweeteners. If you are healthy with no weight problems, you can use small amounts of natural sweeteners occasionally. Choose from raw honey, maple syrup, and unrefined sugars such as rapadura, shakkar or the unrefined (dark) Billington’s sugars. If you have health problems, it’s best to avoid sweeteners altogether and you might like to try this recipe. For the occasional sweet treat, though, the combination of stevia and glycerol is fairly […]
Guacamole
Deb
2 avocados 1 Tbs lemon or lime juice ½ ripe tomato, deseeded and chopped finely ½ red onion, chopped finely 2 cloves garlic, crushed ¼ tsp sea salt First make sure your avocados are at the right stage of ripeness. Gently press the outside of the avocado. If there is no give, the avocado is not ripe yet and will not taste good. If there is a little give, the avocado is ripe. If there […]
Coconut cream kefir
Deb
Coconut cream kefir is a good option for those who want the benefits of the kefir probiotics, but can’t tolerate even kefired milk. Mix together: 1 ½ cups coconut cream ¾ cup filtered water 4 tsp lemon, lime, orange or pineapple juice Add 1 Tbs milk kefir grains, and continue as for milk kefir. The grains won’t grow in coconut milk, but will keep working for some weeks. They will eventually die though, so make […]
Kefired fruit juice
Deb
You can also use your milk kefir grains to make fruit juice kefirs. Plain fruit juice is very high in sugar, so not recommended as a drink. But once kefired the sugar turns to acids and can become mildly alcoholic. Freshly pressed, organic juice is best, but commercial juice will work even if pasteurised, as long as it doesn’t have any preservatives. Acidic juices work best, as high sugar juices make a more alcoholic drink. […]
Meat Jerky
Deb
The first time, use 500g beef (or thinly sliced chicken or turkey breast). For later batches, you can adjust the amount to suit the size of your dehydrator or oven tray. Use any steak that’s suitable for frying, and slice it as thinly as you can. I buy schnitzel when it’s on special, to minimise the time spent chopping, and cut each piece into about 4 or 5 bits. Remember that fat is needed to […]