fbpx
Mediterranean grain free loaf

This bread is made from almond meal, buckwheat, eggs and veggies. Buckwheat is not related to normal wheat. It is actually a type of seed, so it is naturally gluten free.

Ingredients

170g zucchini (grated)

190g capsicum (diced)

1 red onion (diced)

1.5 cups almond meal

0.5 cups buckwheat flour

1 teaspoon baking soda

3 eggs

60g black pitted olives

Method

Turn on the oven to 180˚C.

Grease a loaf tin with some olive oil

Put the grated zucchini in a sieve and sprinkle with salt. Leave for 10 minutes.

Gently fry the onion and capsicum in some olive oil until soft.

In a large bowl, mix together the almond meal, buckwheat flour, baking soda and eggs.

Then add the capsicum, onion, zucchini and olives.

Pour the mixture into the loaf tin.

Bake in oven for approximately 40 minutes. Leaf in loaf tin to cool for 10 minutes, then tip out on to cooling rack.

Is Your Child Intolerant To Dairy? Here’s How To Tell

Are you concerned that your child might have issues with dairy?

Dairy intolerance is one of the most common intolerances in children.

It’s true that dairy is a source of protein, calcium, zinc, magnesium and fat-soluble vitamins. But it is not the only source of these nutrients! Many people, particularly children, don’t do well with dairy. So if your child is potentially reacting to dairy, it may be time to look for alternatives.

Signs of dairy intolerance

Signs and symptoms of dairy issues can vary depending on the circumstances. How much dairy your child consumes, how intolerant they are, and even which part of dairy they are intolerant to can all play a role.

Some issues I often see associated with dairy intolerances include:

  • Eczema and asthma
  • Ear infections
  • Recurrent croup infections
  • Enlarged tonsils and adenoids
  • Digestive symptoms such as constipation, diarrhoea, reflux, bloating and tummy aches
  • Mental & behavioural symptoms such as mood swings, depression and tantrums
  • Sleep issues such as insomnia and restless sleep

It is also common for children with neurodevelopmental conditions such as autism, ADHD and sensory processing issues to have issues with dairy, particularly casein. This is why they often thrive on a gluten-free, casein-free diet.

Casein vs lactose

When it comes to issues with dairy, parents often think about lactose. You might have tried your child on lactose-free milk and seen no improvement.

But lactose – the sugar in dairy – is only one of the potential issues that comes up with dairy. Another common intolerance is casein – the protein in dairy.

Lactose intolerance is caused by a lack of the enzyme that breaks down lactose. This leads to immediate symptoms such as wind, diarrhoea, pain and bloating.

Casein intolerance can often have delayed symptoms. It can also cause a greater variety of symptoms because it can cause inflammation throughout the body. However, it can still lead to digestive effects such as diarrhoea and even constipation in some.

Some people can be intolerant to both casein and lactose.

Is A2 milk better?

If your child has issues with casein, A2 milk may be a better choice. This comes down to casein.

There are two types of casein – A1 and A2. A1 is the type found in most commercial milks and dairy products. A2 is produced by specific breeds of cow such as Jersey and Guernsey, as well as goats and sheep.

A1 is more likely to be a problem, as it can be inflammatory for many people. It can also lead to increased mucus production, which can be a problem for children with issues such as asthma or recurrent infections.

Some children may be fine with A2 milk products, goats milk products and even fermented dairy such as kefir or yoghurt. Others may not be able to tolerate either form of casein.

Should I remove dairy from my child’s diet?

This depends on your child. If they are showing symptoms that may be dairy-related, it can be useful to eliminate dairy completely for a period of time and see if their symptoms improve. But you want to make sure you go about it the right way.

Removing dairy means removing all sources of dairy, including:

  • Milk
  • Cheese
  • Yoghurt
  • Butter
  • Cream and sour cream
  • Cottage cheese
  • Ice-cream and frozen yoghurt
  • Custard
  • Lactose-free milk and milk products
  • Foods with dairy as an ingredient such as chocolate, some dips

You will need to read every label and make sure it’s not sneaking in – otherwise, you won’t get a proper idea of how your child is without dairy in their diet.

Once you have removed dairy for a good 4-6 weeks, then you can slowly reintroduce A2 milk and goats milk products first. This will give you a better idea of what they can and cannot tolerate.

Sound overwhelming? Working with a qualified practitioner can help guide you through the process.

What if I’m breastfeeding?

Think that dairy might be a problem for a child who is still breastfeeding? Unfortunately, you will also need to remove dairy from your diet as well!

Removing food groups as a breastfeeding mother can be stressful – you can’t be a happy healthy mummy and only be eating a handful of foods! It’s best to work with someone who can help you adapt your diet and only eliminate the most likely cause behind your child’s symptoms.

Can my child get enough calcium on a dairy-free diet?

Absolutely. There are plenty of dairy-free options for calcium – think green leafy vegetables, tinned salmon with bones, almonds and tahini to name a few.

But for most parents, the challenge is including them into their child’s diet! This is where working with a knowledgeable professional can help.

A high-quality supplement may be warranted for your child if they are unable to have dairy and won’t eat other calcium-rich foods.

Looking for some support to identify or manage your child’s dairy intolerance? Get in touch and see how I can help

Coconut pancakes

These pancakes are a fun treat for kids with a healthy twist.

They are gluten free, dairy free, grain free and are sweetened naturally with banana. Perfect for a Sunday morning treat. 

Ingredients

  • ¼ cup coconut flour
  • ½ a medium banana, mashed
  • ⅓ cup dairy-free milk (coconut, almond etc)
  • 1 tsp baking soda
  • 2 eggs, whisked 
  • ½ tsp cinnamon 
  • Pinch of salt
  • 1 tbsp maple syrup if desired 

Toppings

  • Berries
  • Nut butters
  • Maple syrup
  • Yoghurt 

Method

Whisk the eggs, mash the banana and add all the wet ingredients into a bowl.

In another bowl, combine all the dry ingredients.

Then combine both wet and dry ingredients.

The batter is thicker than a normal pancake mix but if it is too thick, add some more milk.

Preheat a nonstick pan to medium heat and put a dash of oil.

Once it has warmed up, add 2-3 tbsps of the batter into the pan to make small size pancakes. They are difficult to flip so smaller, flatter pancakes are easier.

Cook for 1-2 minutes on one side until bubbling, and then carefully flip. Repeat with remaining batter. 

Makes about 6 small pancakes. 

Breakfast scramble

Eggs are an easy, go-to staple for a grain-free meal. They provide a complete source of protein to keep your child full and satisfied all morning.

The turmeric adds an abundance of health benefits including anti-inflammatory effects. 

This breakfast could be whipped up in a few minutes!

Ingredients

  • 2 eggs
  • 1 cup chopped spinach or kale
  • 1 tsp turmeric
  • 1 tsp garlic powder
  • 1 tsp olive oil
  • Pinch salt and pepper 

Optional sides;

  • Avocado
  • Tomato 
  • Mushrooms

Method

Heat the olive oil in a pan.

In a bowl, whisk the eggs and add the spices. 

Add the chopped kale or spinach to the pan and cook until wilted, and then add the whisked eggs and cook.

Serve with avocado and tomatoes. 

4 ingredient chia pudding

Chia pudding has gained a lot of popularity and can even be purchased at supermarkets, however, it is a lot easier, healthier and cheaper to make yourself!

Chia pudding can be made in bulk and stored in the fridge for a few days of easy breakfasts. 

This breakfast is extremely versatile and there are endless flavour options using different fruits and toppings. 

Ingredients

  • 4 tbsp Chia seeds
  • 1 cup Non-dairy milk (almond, coconut, cashew etc.)
  • ½ tsp Vanilla extract
  • 1 tsp sweetener e.g. honey, maple syrup, rice malt syrup

Optional add ins

  • ½ tsp Cinnamon
  • Fresh fruit e.g. mango, berries
  • Cacao or cocoa (for a chocolatey pudding)

Toppings

  • Yogurt
  • Berries 
  • Nut butter
  • Granola 

Method

Mix chia seeds, milk, vanilla and sweetener (and any optional add ins) together.

Place in the fridge for 3-6 hours or overnight.

Top with fruit, yogurt, nut butter or granola and enjoy.

Paleo porridge

This is the perfect alternative to oatmeal when you’re trying to reduce grains.

This porridge is gluten free, dairy free, grain-free, and refined sugar free. 

It is a quick, easy and filling breakfast to keep your child’s tummy full.

Ingredients

  • ¼ cup chopped mixed nuts (almonds, walnuts etc.)
  • 1/4 cup dried coconut flakes
  • 2 tbsp linseed meal (flaxseed meal)
  • 2 tbsp chia seeds
  • 2 tbsp coconut flour 
  • ½ tsp cinnamon
  • 1 cup non-dairy milk (almond, coconut etc.) 
  • Dash of honey/maple syrup/rice malt syrup to sweeten

To serve, top with:

  • Berries 
  • Banana
  • Nut butter 

Method

Mix all ingredients into a bowl except the milk. Heat the milk until hot and then pour into the bowl and mix everything until it thickens. OR you could pour the milk on cold and leave the porridge in the fridge overnight to set for a quick breakfast. 

Add toppings as desired and enjoy. Makes 2 servings.


No-grain granola

This homemade granola is so delicious, easy to make, and healthy. It is packed full of healthy fats for growing children and a perfect snack or breakfast. Top it with yogurt and berries, or milk for a grain-free cereal.  You can halve the recipe for a smaller batch.

Ingredients

  • 1 cup dried coconut flakes
  • 1 cup mixed sliced nuts (almonds, walnuts, cashews) 
  • ½ cup Pepitas 
  • ½ cup Sunflower seeds
  • 2 tbsp Chia seeds
  • 2 tbsp sesame seeds
  • 2 tbsp flax meal (linseed meal) 
  • Pinch salt
  • 2 tsp cinnamon
  • ½ cup rice malt syrup or maple syrup 
  • 3-4 tbsp coconut oil
  • 1-2 tsp vanilla extract

Method

Preheat the oven to 175 degrees and line a baking tray with baking paper.

Combine all the dry ingredients into a large mixing bowl, and then add the wet ingredients (rice malt syrup/maple syrup, vanilla and coconut oil) and mix well until all combined. 

Spread the granola on the lined baking tray and bake for 15 minutes.

Gently mix/flip over the granola and place it back in the oven for 5 more minutes or until golden brown.

When ready, remove from the oven and let it sit for at least 15 minutes to become crunchy. 

Be careful to watch in the oven as it can quickly burn!

Store in a jar or airtight container. Makes around 8-10 servings.

Sweet potato shepherd’s pie

I am a huge fan of batch cooking. If you want to feed your family a healthy diet and not spend hours and hours in the kitchen every day, you need to cook in bulk. Some things like casseroles, curries and shepherds pie lend themselves to cooking in bulk. I love Shepherd’s pie, but this one has a twist as the topping is sweet potato, rather than white potato.

The recipe below will make enough for 3 meals for a family of 2 adults and 2-3 kids.

Ingredients

2kg lamb mince (preferably organic)

3kg sweet potato

Lots of fresh rosemary

4 onions (finely chopped)

2 cloves of garlic (finely chopped or crushed)

Method

Preheat the oven to 180C.

Brown the mince in a sauce pan on medium to high heat for 5-10 minutes.

Add the onions and garlic.

Use a food processor to grind up the rosemary to a fine dust, and add to the saucepan.

Whilst the mince is simmering, start to prepare the sweet potato topping.

Chop up the sweet potato (no need to peel as long as it looks clean. Just give them a wash).

Add to a saucepan of water, and cook until tender. This will take roughly 15 minutes, depending on how small you cut them.

After the meat mixture has been cooking for about 30 minutes, pour off the liquid that has formed, into a pyrex jug.

Divide the mince evenly between 3 medium size casserole / pie dishes, that are freezer safe. I use stainless steel ones which are suitable for oven and freezer.

When the sweet potatoes are ready, drain off the water, and mash. Add the reserved liquid from the meat to the mash to make it smooth.

Add the sweet potato mash topping to the mince, dividing evenly between the 3 dishes.

Use a fork to score the top.

Bake in the oven for 35-40 minutes. Eat one, and keep the other 2 in the freezer for another day.

Serve with green beans.

Nutella bread

Ingredients

160g linseeds

300g hazelnut meal

150g arrowroot powder

2 tablespoons chia seed

2 teaspoons celtic sea salt

1 teaspoon bicarbonate of soda

2 teaspoons apple cider vinegar

8 eggs

200g dark chocolate chips

60g psyllium

220g water

2 ripe bananas (mashed)

Method

Using a high speed blender, process the linseeds until they are a fine powder.

Add the rest of the dry ingredients and mix well .

Add the eggs, apple cider vinegar, water and mashed bananas.

Mix well.

Stir through the choc chips.

Pour the batter into a greased, lined loaf tin / silicon loaf tin. Bake on 180˚C for 1 hour.

Berry mango blast smoothie

Ingredients

1 cup frozen strawberries

1 cup frozen blueberries

1 cup frozen mango

1 cup orange juice

1.5 cups water

Method

Add all the ingredients to a high speed blender and process well.

Serve immediately.

This will make 3 kids size smoothies