Meat jerky, with vegetables and without sugar!

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; […]

Meat & Vegetable jerky

The original idea for jerky that has vegetables in it as well came from Pantry Practitioner. We’ve just started making it regularly again and have made a few minor adjustments, so here they are. Firstly, she uses an Excalibur dehydrator, which comes with nice flat square trays which are easy to line with baking paper. We have a different type of dehydrator, an Ezi Dry, which is round with a central hole. You can buy solid […]

Irish Soda Bread

1 cup brown rice flour 1 cup whole spelt flour 1 1/2 cups rye flour 1/4 cup ground flaxseed 1/3 cup raw sugar 1 1/2 tsp. salt 1 1/4 tsp. baking soda 2 cups whey, or rice milk Mix dry ingredients together. Mix in milk. Pour into greased or lined loaf pan. Bake at 200C for 1 to 1 1/4 hours, or until skewer comes out clean. This is moist & quite sweet.

Potato or kumera (sweet potato) chippies (crisps)

You can do these either peeled or unpeeled. Peel potatoes or kumera, or scrub them well. Cut into slices about ¼ inch or ½ cm thick. Rinse and dry with paper towels. Brush with melted butter mixed with olive oil, or melted coconut oil, or lard. Toss with some sea salt. Lay on an oven tray in a single layer Bake at 175C (350F) for about 45 minutes till crunchy but not too brown. Every […]

Soaked Yeasted Bread

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 […]

Whole grain, gluten free bread

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

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 […]

Coconut almond loaf 

To get a starch free bread, you need to use some kind of nut flour. A good quantity of eggs are required to give it some lift, and some fat is also helpful. There are a variety of starch free bread recipes available, and you may want to try some of them: Breaking the Vicious Cycle, by Elaine Gottschall (the SCD) has a nice almond bread Eat Well, Feel Well, by Kendrall Conrad has a […]

Gluten free white pizza base

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 […]

Easter Spicy Buns

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 […]

Food for Travelling

We’re going to Whiritoa Beach on the Coromandel Peninsula for a few days. The only shop is a dairy, so we’ll be on taking all our food with us. We can top up with a few things from Waihi or Whangamata, but most of the foods we eat regularly won’t be available. For many years, we had to carry gluten free food with us. Now that’s quite commonly available, we’ve moved on to starch free! […]

Cheese muffins (no starch)

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 […]

Sprouted Buckwheat crackers

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 […]

Almond Cheese Scones

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) […]

Apple Cider

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

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 […]

Flaxseed bars

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”

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

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 […]

Meat Jerky

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 […]

Gluten-free Carrot cake muffins

Mix together in a big bowl: 1 cup ground almonds, or ground up crispy almonds or macadamias ¾ cup coconut flour ¼ cup arrowroot (or can use other white GF flours like rice, potato or tapioca) 1 tsp cinnamon 1 tsp mixed spice Beat together in a blender or food processor: 3 eggs 4oz melted coconut oil (or palm oil, or butter) 1 ½ tsp baking soda 1 tsp vanilla essence 4 Tbs rapadura, muscavado […]

Coconut Almond Cookies

Try these when you feel like Anzac or Krispie biscuits. Makes 18. 1 cup (about 150gm) crispy almonds 1 cup dessicated coconut 2 Tbs arrowroot (for SF, replace with 1 Tbs coconut flour) ½ tsp baking soda ¼ tsp sea salt 1 egg 2 oz melted butter or coconut oil (or a mixture) 1 tsp vanilla essence 6 Tbs maple syrup or rapadura extra arrowroot, if needed Grind the almonds as fine as you can […]

Peanut brownies

Adapted from Raisin Nut cookies in Nourishing Traditions. If you can tolerate gluten, you can use that recipe, but reduce the flour by 4 Tbs. Then add 4 Tbs cocoa to the second stage. 4 oz butter ½ cup whole yoghurt 1 cup gluten free whole grain flour (eg. Amaranth, buckwheat, brown rice or a combination) ¾ cup rapadura (aim to reduce this to ½ cup over time) 4 Tbs cocoa, sifted 1 tsp vanilla […]