Superfood slice

This kid approved recipe has no added sugar and no grains.  It is full of superfood ingredients like goji berries, chia seeds and cacao to fuel your child!  It is also super easy to make!

It has a much more ‘tart’ flavour than many fruit snacks.  If you think it won’t be sweet enough for your child, you can swap some of the cherries for medjool dates. I like to keep a lot of diversity in the flavours I give my children, so I like the tartness.

Ingredients

1 cup dried cherries

1/2 cup goji berries

1/2 cup of sunflower seeds

1/3 cup raw cacao

1/2 cup chia seeds

1/2 cup dessicated coconut

1/2 cup cacao nibs

1 tsp vanilla

1/4 teaspoon salt

1/4 cup coconut oil

Method

Add all the ingredients to a high speed food processor and mix on high for about 10 seconds, until the ingredients come together like a dough.

Pour the mixture into a deep baking tray (I used a 23cm x 23cm x 4cm).

Press down mixture into the tray

Place in fridge for 2 hours

Cut into appropriate size pieces for your children.

Enjoy!

Rainbow salad in a jar

Ingredients

1tbsp olive oil

1tbsp apple juice

1tbsp sautéed red onion

½ carrot julienned

4 cherry tomatoes halved

Half a small beetroot grated

A few green leaves

Chopped poached chicken

Small handful of pepitas

Method

Place the olive oil and apple juice at the bottom of a glass jar.

On top of this layer the onions, carrot, tomato and beetroot.

Put a few leaves of lettuce or baby spinach on top of this.

Then add some poached chicken, leftover from making chicken stock.

Sprinkle some pepitas on top.  These are especially delicious if you toast them under the grill for a few minutes.

 

Coco-choc bliss balls

INGREDIENTS

  • 12 medjool dates
  • 1 cup sunflower seeds
  • ½ cup dessicated coconut for inclusion in balls, 1/3 cup for coating.
  • 3 tablespoons evening primrose oil
  • 3 tablespoons coconut oil
  • 1/3 cup cacao power
  • 1 tablespoon chia seeds

METHOD
1. Put dates in a bowl and cover with water, leave for 1 hour.
2. Drain water and remove seeds.
3. Put the sunflower seeds in food processor and process until ground.
4. Add dates, ½ cup coconut, coconut oil, cacao powder and chia seeds. Process until the mixture comes together.
5. Remove from food processor and leave for 20 minutes.
6. Place the remaining 1/3 cup of dessicated coconut in a shallow dish.
7. Time to get dirty! Roll tablespoons of mixtures into balls, roll in coconut to coat.

The L.I.S.A bone building smoothie

L.I.S.A stands for linseeds, ice, sunflower seeds and almonds.

The kefir and greek yoghurt supply dairy to this bone building smoothie.

Kefir and yoghurt are both fermented, which is the best way to consumer dairy.

The almonds contain boron and magnesium.  The pear also contains boron.

Boron, calcium and magnesium are very important for bone health has

INGREDIENTS
2 cups plain kefir
1 ripe banana
1 ripe pear
1 tbsp LSA (linseeds, sunflower seed, almonds)
¼ cup greek yoghurt
1 tsp chia seeds
2 cubes of ice

METHOD
Add all the ingredients to the smoothie and blend
until smooth.

Chicken Stock

Chicken stock is very easy to make and very versatile.  It can be used as a base for soups, sauces, mashed potatoes and risotto.

Put whole chicken in large pot.  Fill with filtered water.

Add pinch of celtic sea salt.

Heat to boiling and simmer for 1.5-2 hours.

Lift out chicken.

Put stock through sieve.

Store in fridge.

Drink the stock with meals, or use to make soup.

 

 

Sauerkraut juice

In the early stages of the GAPS gut healing protocol, your body goes through some intense healing.

Food choices are restricted, and early in the introduction stage, even sauerkraut isn’t allowed.  Instead, only the juice of the sauerkraut is allowed.

If you are doing GAPS as a family, you will need to make this juice, rather than just taking the liquid from the sauerkraut jar.  Otherwise you will soon run out.

Sauerkraut juice is also really good for reflux and heartburn.  Just have a glass every morning.

To make the sauerkraut juice, you will need:

1 large head of organic cabbage

6 tablespoons celtic sea sald

Filtered water

Sterilised jars (I sterilise for 20 minutes in the oven at 180C, the lids should be sterilised too, not screwed on)

For fermentation, always choose organic vegetables.  You need the native microflora on the vegetables for a ‘wild fermentation’.  Vegetables that have been sprayed with pesticides will have a very different microflora.  Organic vegetables are also higher in nutrients.

Using a food processor, chop the cabbage very finely.  The more finely it is chopped, the large the surface area of the cabbage, the quicker the fermentation.

Put the finely chopped cabbage in a large bowl, and add 6 tablespoons of celtic sea salt.  Mix the salt and cabbage mixture very well.

Leave the mixture to sit for at least 20 minutes, up to a few hours.  After this time, the water will be drawn out of the cabbage and the cabbage will be limp.

Fill the sterilised jars one third of the way up.  Fill to the top with filtered water.  Filtered water has the chlorine removed.  Chlorine is added to water to kill bacteria.  In fermentation, chlorine would kill the bacteria you are trying to grow.

Screw on the lids and leave in a cool dark place for about 2 weeks.  Make sure the lids are tightly screwed on so mould can’t grow.

If you know you react badly to histamines, leave the juice to ferment for a much longer time.

When it is fermented, put the jars in the fridge and drink as required.

Enjoy!

 

Pink krauty-kraut

My daughter hadn’t eaten sauerkraut for a while, and was a bit resistant to eat it again.

In the end, she would only eat the pink one, and we had to rename it krauty-kraut.  We make this recipe together, and now she loves it!

Ingredients

All these ingredients should be organic.  You will get much better results this way, as there are bacteria in the organic cabbage which will help fermentation

1.5kg red cabbage

325g beetroot

100g ginger

300g green cabbage

2.5 tbsp celtic sea salt

1 sachet fermented vegetable culture

Method

I use a Mad Millie fermenting crock, I get more consistent results.

Sterilise the crock by pouring boiling water into it and leaving it for 10 minutes.  Put the clay weights in the boiling water too. Make sure all knives and spoons are sterile too – either by putting in the boiling water or using straight out of dishwasher.

Remove all the outer leaves from the cabbages and finely chop.

Peel the beetroot and finely chop (or grate)

Peel the ginger and finely chop (or grate).

Put all the chopped vegetables in a large clean bowl.

Add the salt

Dissolve the sachet of starter culture in 2 tbsp water and 1 tsp sugar.

With extremely clean hands, massage the vegetables with the starter culture and salt for about 5-10 minutes.  After a while, a lot of liquid will come out of the vegetables, which is what you want.

Move all the vegetables into the crock, packing it down tightly.

The vegetables should be submerged in the liquid.  Place the clay weights on top, to keep the vegetables submerged.

Place lid on crock.

Fill the moat with water to make an airlock.  Keep topping up this moat during the fermentation period.

Leave on bench to ferment for 1-2 weeks.  More like 1 week in summer and 2 weeks in winter.  When it is ready(it should taste tangy) transfer to sterile jars and move to fridge.

Fruit kebabs

Ingredients

5 wooden skewers

1/2 rockmelon

Punnet of blueberries

Punnet of strawberries

3 oranges

Method

  1. Cut rockmelon into cubes
  2.  Cut oranges into pieces
  3. Thread rockmelon, oranges, blueberries and strawberries onto wooden skewers, alternating the fruit.
  4. When all the skewers are complete, trim off the pointy ends with a pair of scissors

 

Spanish tortilla

Ingredients

3-4 medium potatoes, peeled and cut into cubes

1 onion, chopped finely

2 garlic cloves, chopped finely

1 red capsicum, diced

6 eggs, beaten

2-3 tablespoons olive oil

Method

  1. Heat oil in pan
  2. Add onions and potatoes and cook for 10 minutes on medium heat
  3. Add capsicum and garlic and fry for a further 3-4 min
  4. Pour on beaten eggs, move around pan to form even layer.
  5. Continue to cook on low heat for 10 min without stirring, until eggs are set.
  6. Heat under grill for 2-3 min
  7. Turn on to plate.
Sweet potato chips

Ingredients

2 large sweet potatoes

Olive oil

Celtic sea salt

Method

  1. Preheat oven to 200C
  2. Wash and dry 2 large sweet potatoes, leave the skin on.
  3. Cut off the ends.
  4. Cut into chips size pieces – I prefer to cut into about 3 sections, and then cut into chips.
  5. Place into a large bowl.
  6. Drizzle with olive oil and a sprinkle with a few pinches of celtic sea salt
  7. Toss to coat
  8. Spread on a baking tray in a single layer
  9. Bake for 20-30 minutes
  10. Allow to cool before adding to lunch box.