Category: Sugar Free
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.
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 […]
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)
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 […]
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 […]
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 […]
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 […]
Baked Tempeh
Deb
Although even fermented soy shouldn’t be eaten in large quantities, this makes a tasty high protein snack, and is especially useful for those who don’t want to eat too much animal protein. Take a block of tempeh. Cut it in half through the middle, so that you have two thin slices. Cut each slice into 6 pieces. Lay out on a lined or greased baking tray. Sprinkle with paprika and sea salt. Bake at 175C […]
Fermented vegetable juice
Deb
This recipe came from the Native Nutrition board. Commercial vegetable juice can be used (about 1 ½ litres/quarts), as long as it doesn’t contain preservatives, but freshly juiced is better. 6 large tomatoes 1 small beetroot (beet) 4 carrots 2 celery stalks 1/2 bunch of spinach 2 garlic cloves 2 lemons tabasco sauce to taste 1 Tbs sea salt 4 Tbs whey Juice the six vegetables and the lemons. Mix together with the rest of […]
Coconut Kumara Soup
Deb
We’ve had a late summer here in Wellington, but it’s drawing to a close, the winter duvets have come out of storage and we’ll soon be in the part of the year where thoughts turn to hot soup. This is one of my favourite soup recipes, which combines the mineral density of homemade stock, the beneficial fats in coconut, and the comfort and sweetness of kumara. It’s a combination of the delicious Coconut Chicken soup […]
Liver loaf
Deb
This is a variation on the meatloaf recipe. It still has a liver flavour, but is more appealing to those who don’t like the texture of liver. 250gm (9oz) lamb liver, finely diced, as small as possible 250gm (9oz) lamb or beef mince Juice of 1 lemon 75ml (5 Tbs) kefir ** 1 egg ½ cup breadcrumbs from homemade bread OR – ½ cup basic brown rice (see lesson 9) OR – if you are […]
Raw oysters
Deb
The classic way to eat oysters is raw, served on a half shell, with nothing but their own juices and a squeeze of lemon juice. For those who love raw oysters, enough said.
Oysters in cream
Deb
A very quick and simple way to cook oysters, for those who don’t like them raw. Serves 2 A dozen (or more) fresh oysters in their shells, or a punnet of fresh oysters in liquid A dollop of butter ½ cup of fresh cream Sea salt to taste Take the oysters out of the shells, or if they’re in a punnet, drain the liquid into a separate container. Sauté the oysters lightly in the butter, […]
Mussels Steamed in Coconut Cream
Deb
16 mussels 1 tbsp butter, ghee or other “good” fat of choice ½ onion, finely chopped 1-2 cloves garlic, crushed 1 tsp ginger, grated ¾ cup coconut cream Store live mussels for a short time only. Keep in a container in the fridge, not in water. To make sure they are alive and fresh, tap them and they should close. To prepare, snip “beards” (any hairy stuff on the outside of the shell) off the […]
Taramosalata
Deb
Most recipes for taramosalata include breadcrumbs, which are not good for some people. Potato can also be used, or Nourishing Traditions has a version using cultured cream. The recipe below gives the 3 options so you can choose the version that works best for your dietary needs. If none of them are ideal, try using homemade mayo (but that’s not tested). The flavour and texture will vary slightly depending which version you use, but they’re […]
Steak tartare
Deb
Serves 2-3 as a main meal, or 6 as an entree About 300gms (11oz) raw rump or fillet steak, frozen for 14 days, then thawed (this is the weight after the fat has been cut off) 1 egg yolk 1 tsp sugar-free American-style or Dijon mustard Pinch cayenne or 2-3 drops of Tabasco or sugar-free chilli sauce pinch sea salt 1 Tbs olive oil 1 Tbs lemon juice ¼ red onion, chopped 2 Tbs fresh […]