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Rhubarb Crumble

 

Rhubarb Crumble is a delicious autumn treat. Rhubarb has high levels of calcium, lutein (supports eye and skin health), Vitamin K and antioxidants

To make this healthy version you will need the following:

*Rhubarb cut into chunks
*A couple of tea spoons of Natvia
*water
*Spelt flour
*Butter
*All Spice

Place the rhubarb, natvia and 1/2-1 cup of water in a pan. Cook rhubarb until soft.Place rhubarb into ramekins. Mix spelt flour with butter to forma the crumble. Cover the rhubarb with the crumble mixture and cook in the over for approx 15mins.

 

 

Make Your Own Spelt Pasta

For the freshest, best tasting and free of nasties pasta….make your own!
You will need
  • 2 cups spelt flour
  • 3 eggs, at room temperature
  • 1 pinch salt

Directions:

  1. Sift the flour and salt.
  2. Beat the eggs
  3. Make a well in the flour and then stir in the eggs
  4. Finish mixing with hands and then knead on a lightly floured surface. Knead until the mixture comes together
  5. Cover in cling wrap and allow to rest for 20 minutes.
  6. Roll with a pasta press or rolling pin.
    To make the sauce seen here, roast a variety of vegetables in the oven. Heat a tin of diced tomatoes in a pot on the stove with garlic and basil mixed through. Once hot, add the roast vegetables and cook for a couple of minutes.

Healthy Snacks Part 2

Pancakes!

It’s easy to make a healthy version for a delicious snack.

Combine the following in a bowl to a batter consistency

  • Buckwheat flour
  • An egg
  • Shredded coconut
  • Peanut butter
  • Quinoa flakes
  • Almond meal
  • Almond milk

Also try by starting with a buckwheat flour base and trying different ingredients such as cacao, mesquite, coconut oil, lime, spelt flour, flaxseed, chia, cinnamon etc.!

Healthy Snacks Part 1

Here is the first of many posts to come about simple, healthy and yummy snacks! Homemade to ensure no nasties!

 

Fruit & Nut slice

 

You will need approximately the following (I’m not good at measuring!)

6 Dried Organic Figs
1 cup of mixed nuts
1/2 cup of shredded coconut
3 tablespoons of coconut oil
3 tablespoons of apple cider vinegar
1/4 cup goji berries
2 tablespoons cinnamon
2 tablespoons cacao powder

Place everything in the food processor and blend (add more liquid where necessary) until the mixture is sticky.  Press into a shallow rectangular slice tray. Set in the fridge and then cut into slices. Store in an air tight contained in the fridge. Lasts up to a week.

You could easily play with this recipe and use a range of seeds and nuts, dates instead of figs and different flavourings such as orange zest etc!

Sorting Out The Sweeteners

There’s so many different sweeteners out there, here is the low down!

Honey

Honey is packed with vitamins and antimicrobial benefits. It has more kilojoules then sugar but is sweeter and requires you to use less of it. Honey generally has a medium GI rating depending on the variety meaning that it doesn’t cause a sudden spike in your blood sugar level.

 

Coconut  Sugar

Coconut sugar comes from the sap of the coconut, has a low GI rating and is full of vitamins and minerals.

 

Molasses

Molasses is a by-product of the sugar production process. It is a good source of iron and calcium and is sweeter then sugar.

 

Stevia

Stevia is super sweet and is made from the stevia plant. Its low GI and is a great replacement for sugar in baking

 

Rice Malt Syrup

Made from combining enzymes with rice and cooking it until it becomes a syrup. Consists of complex carbohydrates and is low GI.

 

Agave  Nectar

Agave nectar or syrup is low GI, easily digested and contains essential vitamins and minerals. There has been some controversy around this product but aim for using a dark coloured agave syrup which has had minimal processing and contains its full nutritional value.

Some of my favourite meals this week…….

Roast Vegetables with Tri Quinoa (Black, Red & White)

 

 

 

 

 

 

 

 

 

 

Black rice balls with salad and lime dressing
 

 

 

 

 

 

 

 

 

 

Slice made from dates, pepitas, almonds, coconut oil, cinnamon, apple cider vinegar and goji berries
 

 

 

 

 

 

 

 

 

 

Scrambled eggs with kale pesto, avocado on rye and sourdough toast, with tomato and spinach
 

 

 

 

 

 

 

 

Buckwheat and coconut pancakes topped with lime juice and, natvia and shredded coconut
 

Tea from the garden

Like to garden and would love to pick something fresh to make a delicious tea?

Try these plants:

Lemon Verbena

  • Calming, good for the stomach and coughs

Lemongrass

  • Promotes restful sleep, aids digestion, soothes coughs and colds

Liquorice

  • Reduces and soothes respiratory system complaints, supports detoxification of the body

Sage

  • Reduces fever, good for the fevers, reduces cold and flu

Peppermint

  • Supports digestion, eases stomach upsets, reduces severity of colds

Magical Millet

Millet is one of the most nutritious grains available and is high is protein and low in starch.

Millet is round and golden and cooks in 8-10 minutes. Toasting it before boiling will create extra flavour. It can be used as a replacement for rice, use to make porridge or try using it to make mini patties as a substitute for hamburgers.

There is a great recipe here: Savory Millet Cakes

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