Cuckoo for cocoa! Thats the catch phrase for Cocoa Krispies, right? Well, even if it's not, it's fun to say! If you or the family struggle to give up the fun breakfast treats or you are nostalgic for simpler times, this recipe is perfect. It's sugar-free and very low in carbohydrates but packed with natural goodness: protein, fats, nutrients, and antioxidants. It will fill you up without sending you on a sky high sugar rush. The cinnamon helps improve your insulin sensitivity and balance your blood sugar. The cacao confers loads of anti-aging and anti-inflammatory phytonutrients. Chocolate is back for breakfast, kiddies!
In a bowl, combine 1 medium egg, 100ml almond milk, and 3/4 tsp liquid stevia (optional for sweetness). Mix until well combined. Then add 150g ground almonds, 4 Tbsp ground cinnamon, and 4 Tbsp raw cacao powder. Mix thoroughly, and if it's too dry, add a splash of almond milk. You're aiming for a cookie batter style consistency.
Line a large baking tray with baking paper and drop tablespoon sized dollops of batter evenly spaced, like you're making cookies. Spread each one out until it is fairly thin, about 1/2 cm (1/4 inch) height. Bake at 150 degrees Celsius (300 degrees F) for 10-15 minutes until firm. Remove from oven and break into small pieces, then spread the pieces evenly across the tray again. Place back into the oven and bake for another 10-15 minutes until crispy. Remove the tray from the oven, let the crispies cool, then transfer to an airtight container.
You can also omit the egg and dehydrate these for a raw vegan version.
makes 3 servings (multiply ingredients to serve more)
My absolute favourite cracker recipe. So crunchy and savoury and satisfying. You honestly won't believe that there are no grains whatsoever in these bad boys. I adapted this recipe from the one by Domini Kemp and Patricia Daly in their book, The Ketogenic Kitchen, which they adapted from Sarah Britton in her book, My New Roots!
In a bowl, mix 75g sunflower seeds, 60g chia seeds, 45g ground psyllium husks (try KIKI Health brand), 45g whole flaxseeds, 30g pumpkin seeds, 20g sesame seeds, 2 tsp fennel seeds, 3/4 tsp sea salt, and 1 tsp dried thyme. Next, add 3 Tbsp melted coconut oil to 200ml boiling water so it melts, then pour into the dry mix and incorporate until thoroughly mixed. Line a large baking tray with baking paper and, using a spatula, spread and press the dough evenly across the tray. Place into a preheated 170 degree C oven. Bake for 20-30 minutes until crispy. If the edges get crispy while the middle is still soft, break off the edges and place the remaining back into the oven to bake until crispy. Let them cool, then store in an air-tight container. You can also dehydrate the dough overnight until firm for a raw food version.
Makes about 12 crackers
Oh, yes! Carrot cake reinvented to perfection. No wheat or refined sugars in sight. Just lovely whole food ingredients, low in natural sugars, full of natural high-protein and nutrient-richingredients. Filled with antioxidant, brain-boosting walnuts and skin-loving, eye-brightening carrots. This is a treat for your mouth and your body.
Pre-heat the oven to 175 C/350 F. In a food processor, combine 100g pitted dates, 100g almonds, and 50g walnuts. Pulse until well ground but still with texture from some chunks and bits. Transfer to a large bowl and add 50g ground flaxseed, 2 tsp ground cinnamon, 1/2 tsp bicarbonate of soda, and 1/4 tsp sea salt. Stir until thoroughly combined, then incorporate 150g grated carrot, mixing in well. Set aside. In a blender or by hand, beat 1 medium egg and 200ml almond milk until frothy. Add to the dry mix and fold in, retaining as much of the frothiness as possible. (The flax seeds will make the batter quite sticky.) Scoop the batter into silicon baking cups, filling to the top and levelling off flat. Place the filled cups onto a baking tray. Bake for 20-25 minutes until firm to the touch. Remove from the oven and leave to cool. Only once cooled, remove the cupcakes from the silicon baking cups. Place a dollop of 35g Greek or Icelandic Skyr yoghurt on top to frost each cupcake or use dairy-free coconut yoghurt. For the dairy-free option, combine 300g coconut yoghurt with 1-2 tsp lemon juice (enough to give it a slight tang). Mix thoroughly and generously frost each cupcake.
makes 9 cupcakes
Bread. Probably what we miss most about going grain-free and feeding ourselves for health. It's frightening to think of a bread-free world! It's not necessary the bread itself, however, but everything we can do with it. Cheese! Toast! Sandwiches! Burgers! That stuff I truly miss, which makes these flaxseed buns a life-changing revelation. The recipe is inspired by the Hemsley sisters and my wonderful colleague, Alma. They are light, fluffy, and delicious. Their consistency and flavour is a bit like a combination between bread, scones, American-style biscuits, and popovers. Honestly, you could give this to someone and they would never guess it's not regular ol' wheat. The buns freeze beaitifully (cut them in half first), and then either defrost or pop in the toaster for immediate use. Breakfast toast is back! Lunch sandwiches have returned! Spaghetti (vegetable of course!) can once again be enjoyed with garlic bread! Nutritionally, they are high in protein and whole food fats. There contdin about 10g protein and 12g fat per bun, so they incorporate very nicely into an overall meal balance.
Turn the oven on to 175 C/350 F to pre-heat. Place 3 Tbsp coconut oil or butter into a small ramekin or oven-safe container and place into the oven as it heats. Remove once melted. Pour into a blender, then (in this order) add 150g whole flaxseeds, 3 Tbsp water, 3 Tbsp lemon juice, 1/2 tsp sea salt, 3 medium eggs, 2 pitted dates (15g), and 1 tsp bicarbonate of soda. Blend minimally (as little time as possible) on high until light and creamy and a dough-like consistency forms (a few whole flaxseeds here and there is fine). Scoop out into six equally sized amounts and place evenly on a tray lines with parchment paper. Press and spread the mounds down slightly until they are about 1 inch (2 centimetres) in height. Sprinkle with sesame seeds (optional). Place in the over and bake for 20 minutes, give or take. (Check at 15 minutes to see if they are browned and spring back nicely to touch.)
You can also make these by hand by using pre-ground flaxseeds and first mixing all the liquid ingredients, then adding the dry. You'll need to omit the dates and replace with 1/2 Tbsp maple syrup. I much prefer the blender technique, however!
makes 6 buns
A girl can't lie. This loaf is gonna change your life! But I've gotta give the credit of invention to the Hemsley sisters in their first cookbook; I've just added a few of my own twists. Two slices form an excellent carbohydrate part of any meal. And don't let the name, buckwheat, mislead you. Buckwheat isn't actually wheat. It's from a totally different family of seed grains, so if you're wheat or gluten intolerant, this will work for you. The bread is dense, flavourful, and has a texture similar to Scandinaviam brown bread--a bit moist and super yum. I love that squash and seeds form the lion's share of the dough and that the grain (buckwheat), is minimised. Only enough is used to give it texture. This makes for a beautiful balance between health and pleasure and a low enough impact on carbohydrate intake that most people can enjoy a slice or two now and again.
Pre-heat the oven to 175 degrees C/350 F. Cut a small squash (whatever type you like, pumpkin, acorn, butternut) in half and place on a tray in the oven to bake for about 40 minutes until the flesh is soft. You don't even need to clean out the seeds and stringy bits. We're gonna use them, too. When the squash is cooked, scoop out 215g of flesh, including the seeds, and pulse in a food processor until fairly smooth (it's ok to have a few lumps). Add the following ingredients to the squash and then pulse again to incorporate: 110g buckwheat flour (you can grind whole buckwheat in a coffee grinder or buy pre-ground), 4 tbsp arrowroot powder, 1/4 tsp bicarbonate of soda, 1/2 tsp sea salt, 1 tbsp ground flax seed, and 2 tbsp lemon juice (add this last). Transfer the mix to a bowl and stir in the following: 60g each of pumpkin seeds, sunflower seeds, and sesame seeds. Form the dough by hand into a loaf shape and place on a baking tray lined with parchment. Cut shallow slices along the top. Place into the oven and bake for 40-45 minutes until lightly browned. It will be a bit moist in the middle with nice crusts on the outside.
Makes 10-15 slices.
A scrumptious little treat that you can feel good about. Four very simple ingredients and 15 minutes is all you need. These also make a wonderful raw cookie, too. Try using 4 cookies as the carbohydrate and most of the fat component in a meal, and you can enjoy these regularly! (They follow up beaitifully a chicken and greens salad drizzled with a bit of olive oil.) Walnuts are a brilliant source of vitamin E, which is excellent for the brain, skin, and immune system. It also keeps our blood fluid so it can flow easily throughout our body.
Pre-heat the oven to 175 degrees Celsius. In a food processor, combine 150g walnuts, 100g pitted dates (about 12 dried dates), 1/2 tsp ground ginger (or 1 tsp for a big ginger kick), and 1 medium egg. Pulse on high until the dates and walnuts are finely chopped. Mix in with a spatula any egg that hasn't incorporated fully. Scoop the batter in 1 tablespoon sized balls onto a baking sheet lined with parchment, then press down into 2-inch circles. Bake for 10-12 minutes (or 15 minutes of you like them a bit crispier). For the raw version, omit the egg, then shape the food processed mix into flat cookies, balls, or bars.
makes 16 baked cookies
I'm a big believer in healthy treats now and then. If we permanently deny ourselves, we just end up revolting against the restrictions, probably in a big way! These cookies are super tasty but totally free of refined carbohydrates. The sweetness comes from dates and molasses, and white flour is replaced by ground almonds. Loads of ginger and cinnamon provide antioxidants and help balance blood sugar. Fantastic!
In a large bowl, combine 160g (1.5 cups) ground almonds, 2.5 tsp ground cinnamon, 3.5 tsp ground ginger, 1/2 tsp ground cloves, 1/4 tsp sea salt, 3/8 tsp bicarbonate of soda, and 1/2 tsp ground psyllium husks until mixed well. In a high-speed blender, add 90g (6 Tbsp) melted coconut oil, 110g (1/3 cup) molasses, 2 Tbsp nut milk, and 15 pitted medjool dates (175g). Blend until creamy and smooth, then add to the dry ingredients and mix well with a spatula to combine. Leave the mix to sit for 30 minutes, and in the meantime, pre-heat the oven to 175 degrees C/350 degrees F. Line a large baking tray with baking paper, and use a 1 tablespoon measure to scoop the cookie dough onto the tray, leaving one inch between each. Use a spoon or spatula to press each dough ball into a thin cookie, making sure the cookies don't touch. Bake in the oven for 12-15 minutes until the edges just start to change colour. It will be tempting to bake these longer, but don't! They will firm up as they cool. Enjoy!
makes 30 cookies
Easiest and healthiest chocolate chip cookies you'll ever make! Yes, you'll feel indulgent eating one of these with your coffee or tea, but they are also an extremely practical and quick grab-and-go protein option when you don't have time to mess around. 4 cookies contains about 20g of protein--a very decent full-meal serving--along with plenty of healthy fats and just enough carbohydrates from the nuts and seeds to be well-balanced. These cookies contain no other sugars, dried fruit, or anything else to confuse your body. The only thing missing is a generous source of fresh vegetables and leafy greens. (Which you can solve in a flash with either a few stalks of celery and some cucumber sticks or a quick Green Blended Juice!)
In a food processor, grind 100g raw almonds on high speed until broken into very small pieces. Next add 20g each raw walnuts, pumpkin seeds. sunflower seeds, and sesame seeds to the almonds and process again on high speeds until a chunky mix of powder and small pieces remains. Transfer the mix to a bowl and add 20g chia seeds, 35 drops liquid stevia, 1 tsp vanilla extract, 2 Tbsp almond milk or water, and a small handful (15g) cacao nibs. Mix with your hands to thoroughly combine and then form into 9 equally-sized balls. If desired, lightly press and form each ball into a 1 centimetre-thick round circle, just like a cookie. Store any extras in the fridge.
makes 9 cookies
I've been experimenting with eating fats and carbohydrates at separate meals as a way to optimise my particular metabolic genes. Doing this has forced me to rethink some of my go-to recipes, and these bars are one of the results! They contain no fruit or added sugar and are an amazing low carbohydrate energy source to have on hand when you need to thrown together a quick meal or snack.
In a food processor, combine 85g ground almonds, 15g sunflower seeds, 15g, pumpkin seeds, and 15g sesame seeds. Pulse until the seeds are small and chunky. Transfer to a bowl and combine with 15g chia seeds, 15g whole flax seeds, and the juice and zest of one lime. Mix until the juice is incorporated and the seeds are all sticking together. Now add 10-20 drops of liquid stevia to taste and stir thoroughly to incorporate. As an added bonus option, stir in 1/4-1/2 tsp matcha green tea powder for the brilliant green colour and a boost of extra antioxidants. Press the mix into a small square dish so that it is 1/2-inch in depth and then cut into 8 bars. Or form into bars or balls by hand. Store in the fridge.
Too rushed for a nourishing morning nosh? Make up a big batch of 10-minute breakfast bars! Two big handfuls mixed seeds, a couple large scoops vanilla vegan protein powder, and enough melted coconut oil to bind it together. Add a few drops liquid stevia if you like it sweeter. Try cinnamon, lemon juice, cacao nibs, vanilla powder, or coconut flakes if you really want to rock it! Roll into balls or shape into bars and individually wrap in brown baking paper, all ready to grab in the morning. Chill in the fridge until firm.