Category: Snacks
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 […]
Chocolate & fudge recipes
Deb
Holidays like Easter or Valentines Day can be a challenge for those on restricted diets. Here are some ideas for chocolate replacements. And the links at the bottom have some non food ideas. Most people on gluten or starch free diets will be able to tolerate cocoa butter, as its fully fat. You need to melt it before using in these recipes. The easiest way is to chop it up finely, then put it in a bowl […]
Easter Spicy Buns
Deb
These gluten-free, starch-free buns don’t have the texture of hot cross buns, but they’re still a tasty treat for Easter. They can also be made casein-free. 1 cup ground almonds ½ cup coconut flour ½ tsp baking soda 1 heaped tsp mixed spice ½ cup sultanas, raisins or currants 2-3 tsp grated orange rind 3 eggs 75gm melted butter or coconut oil 2-3 Tbs honey ½ tsp sea salt ½ cup yoghurt OR mashed, cooked pumpkin (prepared […]
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 […]
Cheese muffins (no starch)
Deb
We’re going away on holiday for a few days, and my mind has been mulling over what food to take with us – especially for the 9 hour drive north. We usually travel with a chilly bin full of chilled food, another full of frozens (depending on how long we’re away for), and a cooler bag with food for the trip. For snacks, we’ll probably have nuts, fruit (fresh blueberries would travel well), maybe a […]
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.
Snacks
Deb
I also get asked about snacks a lot, so here’s some ideas to get you started Stock or soup Fermented drinks such as kombucha or coconut water kefir Milk kefir smoothie “Crispy” nuts A little fried fruit with some nuts. NEW: Correction – fruit fried in some ghee or coconut oil would actually be fine , but I MEANT dried fruit. Fresh fruit with nut butter Cashew bread with ghee Coconut flour muffins Almond flour baking Homemade snack bars […]
Children’s Party
Deb
While we’re talking about parties, I’m reminded of all the great ideas that Hollie from Auckland posted about a few months back. She kindly gave me permission to repost it here: I know the thought of upcoming parties is tough with our kids limited diets… so I thought you might be interested in some of the party food I created for our sons birthday party. All the food was GAPS (stage 6) friendly. The food was a hit […]
Crackers
Deb
I’ve been investigating a few GAPS friendly cracker recipes based on nuts. This recipe from Elana’s pantry is particularly good, though I used coconut oil instead of grapeseed. It seems you can make them using eggs, egg whites or even egg free. Different combinations of nuts and seeds also work. So here’s a “mix and match” type recipe you can adjust to your own specific needs. This amount will make two trayfuls of crackers. 4 […]
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 […]
Coconut rough
Deb
4 oz coconut oil 2 Tbs honey 2 Tbs cocoa 1 cup coconut 1 cup ground almonds Melt the coconut oil and honey over a low heat. Stir in the cocoa and whisk till well mixed. Add the coconut and almonds and stir well. Add extra almonds if needed to get to a thicky, fudgy consistency. Press into a lined tin. When set, cut into squares.
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 […]
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 […]
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) […]
Trail mix
Deb
Combine some dried foods for a portable snack. Try one of these, or make up your own: Jerky cut into small pieces, with crispy almonds Crispy peanuts, with a few organic raisins Crispy cashews, with dried coconut flakes and diced dried pineapple (small amount only)
Nut “muesli”
Deb
This variation of crispy nuts can be eaten as a trail mix, or can also be used as a breakfast muesli, for those who can’t eat grains. 2 cups almonds (or other nuts of your choice, or a mixture) roughly chopped in a food processor, blender or by hand -OR- 1.5 cups slivered almonds ½ cup sunflower seeds (or pumpkin seeds, or a mixture) about a Tbs coconut oil or butter 1 tsp cinnamon, ginger, […]
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 […]
Chocolate “crackles”
Deb
Remember the chocolate rice bubbles “crackles” that used to be popular at children’s birthday parties? If you use a mild flavoured nut such as almonds or macadamias, these taste very similar. 225gms (8 oz) coconut oil 4 Tbs honey 4 Tbs cocoa 1 cup dessicated coconut 3 cups crispy nuts, roughly chopped in a food processor Optional: ½ cup sultanas or raisins Melt the coconut oil and honey over a very low heat. Meanwhile, chop […]
Muesli Macaroons
Deb
Some of these bars aren’t very portable. These baked macaroons are not as nutrient dense, but are easier to carry about. (And they use up those leftover egg whites) Preheat oven to 150C (300F) Mix together: *1 ½ cup desiccated coconut ½ cup slivered almonds (or other chopped nuts) ½ cup ground almonds, macadamia meal or other finely ground nuts ½ cup raisins or sultanas or other chopped dried fruit In a separate bowl, partly […]
Hummus
Deb
Measure out about a cup of chick peas Soak overnight (or 8 hours) in a large pan of warm water, with 2 Tbs whey Rinse and pick out any bad looking ones Cover with fresh water, making sure you have at least as much water as peas Cook for 2 – 2 1/2 hours, until soft, checking water from time to time Drain off the water into a cup Dissolve 1/4 tsp sea salt in […]
Yoghurt Cheese dips
Deb
First seperate good quality yoghurt or kefir into whey and yoghurt or kefir cheese. See recipe here. After draining off the whey, you can use the yoghurt cheese to make dips or spreads, much as you’d use sour cream. If you’re after a party dip, and the mixture is too thick, add a little sour cream, whole yoghurt or mayonnaise. Some possibilities to play with: Herb dip – Mix with chopped herbs (preferably fresh), some […]
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 […]
Devilled eggs
Deb
6 free range eggs 2 Tbs minced red onion 3 Tbs homemade mayonnaise, sour cream (or even try yoghurt cheese) 1 ½ tsp mustard Hard boil the eggs, cool and peel. Slice in half and carefully take out the yolks. Put them into a bowl with the other ingredients and mash together. Add a touch of sea salt if needed. Spoon into the egg whites and sprinkle with a little paprika or chilli seasoning. For […]