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
Sneak in your greens with spicy ranch goodness! In the US, ranch dressing is a bit of an obsession, but the storebought brands are filled with hydrogenated vegetable oils, sugar, and chemicals. This is why it's fantastic to whip up your own using yoghurt as a base. This meal has a few components and requires making a batch of Squash & Buckwheat Bread in advance, but it's well worth it. The spinach and broccoli sprouts are massively supportive of detoxification, methylation, and cancer prevention. And don't forget the power of spice! It's anti-inflammatory and filled with antioxidants to help you combat stress and aging.
Make the croutons: follow the recipe link above for the Squash & Buckwheat Bread. Let the bread cool, then cut one 1/2-inch slice and cut that again into 1/2-inch squares.
Make the fajita spice rub: combine 1 tsp ground cumin, 1 tsp sea salt, 1/2 tsp cayenne pepper, 1/2 tsp ground cumin, 1/2 tsp garlic granules, 1/2 tsp paprika, and 1/4 tsp dried oregano.
Make the ranch dressing: follow the recipe here
Make the chicken: pre-heat the oven to 175 degrees Celsius. Place a chicken breast into a glass baking dish and pat 1/2 tsp fajita spice rub into the top of the breast. Place into the oven and bake for 15-30 minutes until cooked through (15-20 minutes for one breast, 30 minutes for four breasts). Let cool for a couple of minutes, then slice into chunks or strips. Can also be used cold if made in advance.
Make the salad: place 2 large handfuls baby spinach, 1 small handful broccoli sprouts, 2 large dollops ranch dressing, and 2 glugs olive oil into a dish (alternatively, replace olive oil with 1/2 chopped avocado). Mix well to combine, then top with the chicken and croutons.
serves 1 (multiply ingredients to serve more)
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.
Gorgeous little pancakes to satisfy your carby cravings! Very simple, just four ingredients, with a full serving of protein, which means long-lasting energy without the blood sugar dip that comes from white flour and sugar. Enjoy with a generous dollop of grass-fed butter to reap the health benefits of real, whole food fats. Perfect for breakfast any time of the day.
Place a skillet over medium heat to pre-heat. In a bowl, beat one medium egg with 80ml (1/3 cup) nut milk. Add 30g vegan vanilla protein powder (make sure it contains at least 80% protein) and mix well to thoroughly combine. Chop 20g 85%-100% dark chocolate into small chip-sized pieces and put to one side. Place 1/2 tsp coconut oil or butter into the heated skillet, then scoop 2 Tbsp of the batter into the middle of the skillet. Now scatter 1/4 of the chopped chocolate on top of the pancake. After 1-2 minutes (and once the bottom of the pancake is firm), use a large pancake flipper to turn the pancake over. Cook another 1 minute on that side until firm. Continue with the same procedure three more times until the batter is gone. You may or may not need to add additional coconut oil or butter to the skillet in between each pancake in order to prevent sticking.
You can't throw a stick these days without hitting 50 food bloggers raving about how smashed avo on toast has changed their lives... But we can do better! Swap the wheat for protein- and omega-3-rich flax. Now THAT'S life changing!
It's pretty easy to make flax crackers at home (have a look at Ani Phyo's raw recipes), but I usually take the cheat way out: I buy Flax Pumpkin Crackers by Raw Health. To get the benefit from the omega-3s, it's important that the crackers be 'raw'--that means baked or dehydrated at no more than around 40 C/104 F. Grab 2 of these big, hearty guys, an avocado, tomato slices, and a bit of sea salt and fresh black pepper. Smash the avocado into a chunky paste or simply slice and layer the ingredients together on top of the crackers. A filling snack or an awesome breakfast!
When I took this bread out of the oven for the first time, I literally let out a "whoop!" of joy. This is so strikingly similar to a beautiful bread straight from the bakery that I don't think anyone will ever be able to tell the difference. In fact, I think it even tastes better--yes, better!--than "real" bread. But I'm a bit crazy.
If you've never tried recreating baked goods without using flour, then you're probably wondering why I'm getting so strangely excited about this. The thing is, wheat flour has a really unique chemical composition that allows for a binding in the protein (the gluten) so that it can expand and get that beautiful airy yet slightly dry texture. And this is so very difficult to recreate without using grains. So difficult that I was convinced I'd never be able to do it.
The other amazing thing is that this bread is really quick and simple to make. So easy to whip up a "loaf" (yay!) every morning. (Not that I'd necessarily recommend that... You still want to keep your macronutrient intake in balance, but you get the idea!)
There are two options for how to bake this bread. The first is to use a single batch (e.g. the ingredients in the amounts listed below) and bake in a small oven-safe pan. I like using my 8-inch round cast iron frying pan for this, which is what the baking times below are geared towards. What you get at the end is a wide, flat loaf that I like to cut into eights (like a pie) and then slice horizontally into typically bread slice-sized widths.
The second option is to double the batch and bake in a standard bread loaf pan. It takes longer to bake but does create a small loaf that you can slice vertically as you normally would with a loaf of bread.