Category: Sugar Free
Feijoa recipes and preservation
Deb
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 […]
Macadamia muffins – gluten free, sugar free, keto, paleo or whole food
Deb
I’m keto at the moment, so the way I make them these bite size morsels are effectively a fat bomb in the form of cake. But I think they would adapt fine for other whole food diets. I made a blueberry version of these for Xmas, but previously I’d been making them with choc chips. So I’ll start with that version. First off, 150 grams of macadamias go into my mini food processor. They will […]
Revisiting my versatile Christmas cake recipe for special diets
Deb
I have previously posted about this cake here, but now seems like a good time to put all the versions together in one place. This is a beautiful dark cake, but because it’s a boiled cake, you don’t need to mature it for a month. If you want to use the brandy version and store in the bottom of the fridge for a month, it will improve with maturing, but can be eaten the same day, […]
Low Carb / Keto Brownies
Deb
A few months ago, I was trying out a recipe for Keto Flourless Chewy Double Chocolate Chip Cookies which sounded divine. Unfortunately, at the point where I should have had a dough, I didn’t – I had a cake mix. So I lined a swiss roll tin with some baking paper, slopped it on, and threw it in the oven. When it came out, it was like a flat brownie. So I just abandoned the idea of […]
Festive Breakfast Smoothies for Christmas morning
Deb
A few different varieties to suit all tastes and dietary needs. If your family is anything like ours, on Christmas Day everybody will bring enough of every dish for the whole extended family. And when that’s 10 dishes or more, there is food to excess, as far as the eye can see! You may be tempted to not eat in the morning, or just have a cup of tea or coffee. But if that means […]
Fruit & Nut bar (grain free)
Deb
Suitable for GAPS, SCD, Paleo, gluten free, dairy free, sugar free, low carb or other whole food diets. This recipe is a new variation on my Real Food Chocolate and Fudge recipe. The focus in that recipe is the chocolaty or fudgy texture. But this one is more about all the other goodies in it, and the creamed coconut base is just to hold it all together. Everything-but-the-kitchen-sink Fruit and Nut Bar I’m calling it […]
Chocolate-mallow Protein Bars
Deb
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 […]
Meat jerky, with vegetables and without sugar!
Deb
Jerky is a very convenient and portable snack, but bought versions nearly always have sugar in them. This version has no sugar and has the added goodness of vegetables, to make it a more balanced snack. Suitable for GAPS, SCD, Paleo, gluten free, dairy free, sugar free, low carb or other whole food diets. Although it’s obviously no good for vegetarian readers, I’ll suggest some options at the end. Ingredients These amounts are approximate; […]
Healthy Real Food snacks – Chocolate and Fudge
Deb
Suitable for GAPS, SCD, Paleo, gluten free, dairy free, sugar free, low carb or other whole food diets. I first discovered creamed coconut (also known as coconut butter) in a faded orange box, in the international section of our local supermarket, many years before it became trendy. It made the most amazing sugar free date or apricot fudge, and was very popular in our house. It wasn’t always easy to find, so when one of […]
Warming Soup for Fall (Autumn) or Winter
Deb
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 […]
Easy banana cashew bread or muffins
Deb
Suitable for GAPS, SCD, Paleo, gluten free, dairy free, sugar free or low carb diets After posting my recipe for Pumpkin Cashew bread, and writing about the possible variations, I had a hankering for banana muffins. So one night I whipped up a batch while making dinner, and now have some more precise instructions and photos for you. Ingredients: 500gm raw unsalted cashews 6 large free range (pastured) eggs 2 cups mashed banana Optional whole food […]
Using up the summer bounty of FEIJOAS (Smoothie recipe)
Deb
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 […]
Gummy Bears
Deb
Stacey from New Zealand blog “My Kids Lick the Bowl” posted some fabulous fruit Gummy Bear recipes yesterday. There are six different recipes, so you can create a rainbow of bears (or whatever other molds you might already have) – white, green, yellow, orange, red or purple. Go check them out! And while you’re there, check out her other kid friendly recipes. If you’re on GAPS or another special diet, not all of the recipes […]
Beefing up your Great Lakes Collagen Hydrolysate
Deb
Some of us wanting to eat only real foods might miss the convenience of whipping up a protein rich smoothie – most protein powders are too processed, contain some sort of undesirable additive, or are based on foods that might not suit our metabolism. Yes, we can add raw eggs to our smoothies, but we may be aiming for more protein per meal than we can get from eggs. Enter, gelatin! Yes, there is still […]
AIP-Friendly Mousse
Deb
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 […]
Spinach Roulade
Deb
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 […]
Chicken liver pate
Deb
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
Deb
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 […]
Mayonnaise
Deb
Basic recipe from Nourishing Traditions, by Sally Fallon Mix together in food processor till well blended : 1 whole egg, at room temperature 1 egg yolk, at room temperature 1 Tbs whey (optional) 1 ½ Tbs lemon juice generous pinch of sea salt 1 tsp Dijon style mustard With the motor running, add one drop at a time: ¾ cup extra virgin olive oil Once about a 1/3 of the oil has been added, you’ll […]
Mushroom Nut Roast
Deb
A few years ago I went in search of a nut roast recipe, and was interested to find they were all so different. So I made up my own composite, picking all the tastiest sounding ingredients. And I was surprised how delicious it was. It keeps well in the fridge, and can also be frozen. This is a handy recipe if you have vegetarians in the family. For Xmas Day, they’re festive made in star shaped tins, […]
Fruit Jelly and Fruit Mousse
Deb
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
Deb
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 […]
Coconut quinoa pudding
Deb
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)
Deb
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
Deb
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 […]