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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.

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.

Parsnip & apple soup

Parsnips are a great source of magnesium, and this slightly sweet soup is great way to get your kids eating soup.  Once your kids will eat soup, getting the gut healing chicken stock into them becomes a breeze!  My mum always made this soup for me when I was a child.

Ingredients

  • 25g ghee
  • 1 medium onion (chopped)
  • 1 large garlic clove, crushed
  • 450g parsnips, chopped
  • 250g green apples, peeled, cored and chopped
  • 1/2 teaspoon ground coriander
  • 1.2 litres chicken stock
  • 70ml coconut cream

Method

Melt the ghee in a large saucepan, then add the onion and garlic and cook gently until softened.

Add the apples and parsnips and cook for a further 3-4 minutes.

Add the coriander and mix through, until it becomes fragrant.

Add the chicken stock and a pinch of salt and bring to the boil

Reduce the heat, cover the pan and simmer for 25 minutes

Remove from heat and use stick blender to puree it to a smooth consistency

Add the cream and stir through.

Paleo gingerbread people

Ingredients

1 cup sunflower seeds

1 cup linseeds

3/4 cup tapioca flour

1/3 cup honey

3 tablespoons coconut oil

1 teaspoons cinnamon

2 teaspoons ground ginger

1 egg

Method

Heat oven to 160C

Use a high speed blender to mill the sunflower seeds and linseeds to a fine meal.

Add the rest of the ingredients and blend.

Tip mixture onto greaseproof paper, and put another sheet of greaseproof paper on top.

Roll until about half a centimetre deep, and use cooker cutters to cut out the men and women.

Bake for about 14 minutes

Paleo coconut bread

Ingredients

  • 3/4 cup of coconut flour
  • ½ cup of tapioca flour
  • 6 eggs
  • ½ cup of coconut oil (melted)
  • 1 tablespoon honey
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon baking powder

Method

Preheat oven to 180˚C.  Grease a loaf tin or line with grease proof paper. Set aside.

Combine dry ingredient in small bowl, mixing well

Crack eggs into a large bowl and use hand mixer to beat until frothyg

Slowly add in coconut oil, vinegar and honey

Add the dry ingredients to the wet ingredients, stirring constantly

Pour batter into loaf tin and smooth the top

Bake for 30 minutes

Remove from oven and cool

Slice and store in container. Keeps well in fridge for up to 7 days or freezer for up to 3 months.

Musaman beef curry

Ingredients

6 teaspoons ground coriander

6 teaspoons ground cumin

4 teaspoons cinnamon

2 teaspoons nutmeg

1 teaspoon ground cloves

2 large onions, chopped

8 cloves garlic, chopped

2kg chuck steak / gravy beef, trimmed and cut into cubes

2 x 400ml cans coconut milk

1kg baby potatoes

2 tablespoons tamarind concentrate

1 tablespoon olive oil

Method

In a large pan, add the oil, chopped onions and garlic.  Cook on medium heat until the onions are soft, stirring frequently.

Add the spices and cook until fragrant.

Place the meat, spice and onion mixture, tamarind concentrate, coconut milk, and potatoes into the slow cooker.

Cook on LOW for 8 hours

Lamb and potato curry

Ingredients

2kg cubed lamb

1kg potatoes, peeled and diced

2 onions, chopped

2 tablespoons fresh grated ginger

5 cloves garlic, crushed

4 teaspoons cumin

4 teaspoons coriander

2 teaspoons turmeric

2 tablespoons curry powder

1 tin tomatoes

2 cups chicken stock (or water)

1 tablespoon olive oil

Method

Heat oil in pan, and add garlic and onion

Cook on medium heat until soft

Add the spices and cook until fragrant

Put the lamb, the onion mixture, potatoes, tinned tomatoes and chicken stock into the slow cooker

Cook on LOW for 8 hours

Serve with cauliflower rice