apple, cinnamon & date porriage

We love porridge in our family. It's a great way to have a break from cereal, particularly in the middle of winter when you have the added bonus of warming your bellies!

This recipe combines two of my favorite ingredients: apples and cinnamon. It is sweetened with dates, meaning it is refined sugar free. Did you know that rolled oats don't actually contain gluten, but because they are grown in the same fields & packaged on the same machines as other ingredients containing gluten they can't be labeled as 'gluten free'. I am currently not eating gluten in my diet, not because I'm celiac but because of the direct link found between gluten and auto-immune disorders. I've decided to have a period off of it to try and give my gut a rest and hopefully get on top of my autoimmune disorders. I have found a significant difference since stopping gluten including less bloating and increased energy. I do continue to have oats in my diet as I have not found them to affect me in any way. I tend to buy organic oats in bulk from my health food shop as there tends to be tighter controls & less chemicals on their production in this manner. 

apple, cinnamon & date porridge

(serves 4)

60g dried dates

1 apple, skin on, quartered, cored

160g oats

2 Tb protein powder, optional (recipe here)

1 tsp vanilla bean paste (recipe here)

1 tsp cinnamon powder

pinch salt

850g filtered water

topping:

1 apple, skin on, grated

half of dates from above

1 tsp cinnamon powder

2 tsp raw/rapadura/coconut sugar

yogurt to serve (recipe here)

Thermomix method

Place dates in thermomix and chop 5 seconds/speed 7. 

Add 1 apple and chop 3 seconds/speed 5

Add remaining ingredients and cook 11 minutes/90/reverse/speed 2

While porridge is cooking prepare the topping by grating the apple with a grater or madoline. Place into a bowl and add cinnamon & sugar and stir to combine. 

Serve porridge with topping and yohurt.

Non thermomix recipe

Cut dates and reserve half and place them into a medium saucepan. Grate both apples and place approximately half into the saucepan and place the other half into a seperate bowl for the topping.

Add add oats, salt, cinnamon, protein powder, vanilla and water to the saucepan along wits the apples and dates. 

Bring to the boil and cook for 5 minutes until soft and broken down, stirring frequently so it doesn't stick to the pan. 

While porridge is cooking finish the topping by adding sugar, and cinnamon to the reserved apple and dates. Once porridge is cooked, serve with topping and yoghurt.

muesli bars

For a while now I've been in search for a good tasting muesli bar recipe that isn't too crumbly. I'm sure all the parents out there can understand the paramount importance of this requirement! This recipe is full of wholesome ingredients and takes only minutes to make. The bonus is that it requires no baking so it's perfect for a Sunday night 'we have no food for lunch boxes' kinda dilemma.

muesli bars

20 medijool dates/250g (fresh dates)

50g coconut oil

100g rolled oats

50g shredded coconut

50g pepitas

50g sunflower seeds

60g nut butter

40g dried apricots, diced

1 teaspoon vanilla bean paste (recipe here)

pinch Himalayan salt

METHOD

Place medijool dates and melted coconut oil into thermomix or food processor and blitz 30 seconds/speed 9. Scrape down sides and repeat if necessary. Add remaining ingredients and process 20 seconds/speed 8.

Line a 20x25cm pan with grease proof paper. Place mix into pan and press until flat and even.

Refrigerate for at least 1 hour and then cut into bars or squares. Store in the fridge for up to 2 weeks.

NOTES
If you prefer toasted muesli bars you can make them by placing the mixture on a large piece of baking paper on the bench.  Form the mixture into a rough rectangle and place another piece of baking paper on top.  Roll til approximately 1/2cm thick. Remove top sheet and using a knife score half through the thickness to make score lines so it makes it easier when cuting them up later (it makes approximately 25). Place in the oven at 180 degrees for 15 minutes or until nicely brown on top.  Remove and completely cut through the score lines and place in the fridge for 1 hr on the baking tray.  Place into an airtight container and store in the fridge for up to 2 weeks. 

cacao granola

I love "my favorite muesli recipe" (see here) but this would be a close second. And after all variety is the spice of life! I love to eat this with a dollop of yogurt (recipe here) with a sprinkling of fresh berries or banana.  

chunky cacao granola

1/3 cup/50g hazelnuts 

1/3 cup/50g macadamia nuts

1 cups/75g coconut flakes

3 cups/300g oats (gluten free if necessary)

1 cup/200g buckinis (find them here)

1/3 cup honey/maple syrup

1/3 cup coconut oil

1 teaspoon vanilla (recipe here)

1/3 cup cacao (organic/fair trade if possible)

pinch Himalayan salt

METHOD

Preheat oven to 180 degrees

In a large bowl, combine oats, buckinins & coconut flakes. Roughly chop nuts and add to bowl.

In a saucepan over low heat melt oil, honey/maple syrup, vanilla, salt and cacao. Whisk until smooth.

Pour liquid over dry ingredients and mix until evenly coated.

Spread ingredients evenly into a large baking tray lined with baking paper and bake in oven for 15-20 minutes, stirring every 5 minutes until toasted evenly.

Leave to cool and then place into an airtight container.

 NOTES

You can replace buckinis with buckwheat.

bone broth

Bone broth is one of the easiest & cheapest nutrient rich foods you can add into your diet. It can be made by slow cooking (12-24 hours) the bones of beef, lamb, poultry or fish, and vegetables and herbs are often added for additional flavor. The bones, vegetables and herbs are strained from the liquid and discarded, the resulting liquid, "broth" or "stock" is rich in calcium, magnesium and phosphorous. It was a staple eaten by our grandparents and their parents for a very good reason. Sadly its consumption in the west has decreased but it is still enjoyed in many cultures around the world and is beginning to make a re-appearance in the west as it's benefits are being discovered.

Collagen is produced during the simmering process, causing the bones and ligaments to release healing compounds like collagen, proline, glycine and glutamine. The bone broth is turned into rich, natural gelatin and the goodness that is produced (collagen) is the "glue" that holds the body together. This has the power to transform your health.

why is bone broth so good for you?

1. It boosts our immune system

Bone broth is rich in calcium, magnesium, phosphorus and other trace minerals that all assist our immune system greatly.

2. It's great for arthritis and joint pain

As we age, our collagen production reduces resulting in skin, joints and other parts of our body becoming drier, less compliant and weak. Bone broth contains collagen, which is the secret to well-oiled and well-cushioned joints. Gelatin, found in broth provides the body with bone-building minerals that are easily absorbed, preventing bone loss and reducing joint pain.

3. It aids in digestion
The glycine components of broth and gelatin help in aiding digestion by increasing gastric acid secretion. It helps break down those foods that harder to digest and break down like beans, legumes and meat. Broth also helps in times of sickness by soothing the gut and boosting the immune system (yes, that chicken soup is no myth!) Gelatin is widely recognised for its use in cases of cholera, typhoid fever and other infections which result in diarrhoea because it is believed to neutralise intestinal poisons and providing a protective coating of the mucous membranes.

4. It helps to re-build the gut
Chronic infections disrupts the bacterial colonies in the gut and overall intestinal homeostasis. These infections contribute to causing 'leaky gut' which results in inflammation in the gut and systemically. Recent research is revealing that overall health depends largely on your gut health. Bone broth is effective in restoring a healthy mucosal lining in the gut. Bone broth has also been found helpful in aiding people with food allergies, IBS, Crohn's, ulcerative colitis, acid reflux and autoimmune disorders.

5. It’s great for hair & nails  

Bone Broth helps to support the connective tissue in your body and also helps the fingernails and hair to grow well and strong.

ways to use broth

In soups as the liquid base

In stews, gravies, sauces and reductions

In autumn and winter it is delicious just to drink a mug. It's kind of like a savory cup of tea and is incredibly warming and comforting. I like to fill up a thermos to take to my son's soccer matches early on a Saturday morning! It's wonderful during the cold months as it provides an extra boost of immunity.

In times of sickness, both respiratory and gut it is a great support to the body. In cases of stomach bugs or vomiting it can calm the stomach very quickly and help shorten the duration of the illness.

My kids love to drink it as a soup. I chop up 1 brown onion, 1 garlic clove, knob ginger, 1 carrot, 1 zucchini and brown the vegetables for 3 minutes then add 1-2L stock and a handful of gluten free noodles. Cook it long enough for the noodles to soften and throw in a handful of chopped parsley & season. My son loves it when I send him a thermos of this soup for lunch. Of course you can add any vegetables into this soup (peas, cauliflower, pumpkin, potato etc)

how to make bone broth

Homemade, nutrient dense bone broth is incredibly easy and inexpensive to make. I can make 2L for around $2!!!  There is no comparison to home-made versions. Store bought often contain MSG or other chemicals and which lack gelatin and some of the other health-boosting properties of homemade broth.

When selecting bones for broth it is important to look for high quality bones from grass-fed cattle, free range chicken, or wild caught fish. My local butcher stocks bones from both grass-fed cows and free range chicken. It's just a matter of asking around. 

There are several places you can find good bones for broth:

From your local butcher

From local farmers who raise grass fed animals

online companies like Paris Creek (see here)

your left overs from roast chicken, leg of lamb etc

When making bone broth it is important to use spring or filtered water and the water should just cover the bones. It is important to cook it at a low temperature. I find the easiest way to make bone broth is in my slow cooker. I can just pop it on and leave it for 12-24 hours. Alternately you can use a large saucepan over the stove top. Make sure that it is on a low temperature as cooking at a high temperature breaks down the collagen fibres and they won't coagulate when they cool as well.

Recipe for Bone Broth

(makes 4L)

2-3 chicken carcasses (they're around 70c each from the butcher) 

1/4 cup apple cider vinegar

2 medium onions, skin on, halved

6 garlic cloves, skin on, crushed with the side of a knife

4 stalks celery, cut into thirds, tops can go in too

2 carrots

2 bay leaves

2 sprigs herbs eg rosemary, parsley, oregano

2 teaspoons Himalayan salt

4L filtered water (enough to cover the ingredients)

METHOD

Place all ingredients in a slow cooker and top with water. Cook on a low heat for 12-24 hours

Strain the bones & vegetables through a fine mesh strainer or a nut bag or cheesecloth. Store in the fridge in sealed glass jars and use up to 3 cups per day if unwell or 1 cup a day for 3 months to maintain well-being. It can be stored in the fridge for up to 5 days or frozen.

notes

You can replace the chicken carcasses with 1kg or beef/lamb bones

You can halve the amount if you have a smaller slow cooker (this is what I have to do!)

You can add 6 chicken feet & 1 pig trotter. This will significantly add to the collagen levels achieved in the broth. I understand that it may be difficult for some to get their head around which is why I have left it as an optional. Please also note that these should be free range too.

If you want to find out more there's a fantastic book written on the entire topic: 'Nourishing Broth - An Old Fashioned Remedy for the Modern World' - Sally Morell (Author of Nourishing Traditions and Kaayla T. Daniel

apple pancakes

I remember my mum making apple pancakes when I was young. They were one of my favorite 'special breakfast' meals. I decided to make a gluten free version! My husband and kids gave me the thumbs up for this recipe, I hope you like it too!

apple fritters

serves 4-6

90g medijool or dried dates

2 apples, cut in quarters and cored

1 cup buckwheat

1 1/2 cups rolled oats (gluten free if required)

2 Tb protein powder (recipe here), optional

1 Tb melted butter

2 teaspoons baking powder

1/2 teaspoon bicarb soda

1 teaspoon vanilla bean paste (recipe here)

2 Tb maple syrup

2 cups milk

pinch salt

ghee or butter to fry

to serve:

1 apple, halved, cored and grated using grater or mandolin
cinnamon

yogurt (recipe here)

maple syrup

THERMOMIX METHOD

Place dates in thermomix and chop 5 seconds/speed 7. Add 1 apple to thermomix bowl and chop 4 seconds/speed 4. Place apple and dates into a seperate bowl. Clean thermomix bowl. 

Add oats and buckwheat to thermomix bowl and mill 1 minute/speed 9.

Add dates and apple back into thermomix with milled oats and buckwheat. Add remaining ingredients. Combine in thermomix 20 seconds/speed 7. Scrape down edges and repeat if required.

Grate the remaining apple for topping the pancakes with.

Heat a large frying pan over medium heat. Add butter or ghee and let it heat for 1 minute. Add batter and wait until bubbles form on pancakes, then flip. They take 2-3 minutes on each side. Serve with yohurt, apple, cinnamon and maple syrup.

CONVENTIONAL METHOD

Cut dates and grate apples. Place approximately half the apple aside in a separate bowl for topping the pancakes with. 

Add oats and buckwheat to a food processor and mill 1 minute for 1 minute or until they form a flour.

Add remaining ingredients including the cut dates & grated apple and combine in the food processor for 30 seconds-1 minute.

Heat a large frying pan over medium heat. Add butter or ghee and let it heat for 1 minute. Add batter and wait until bubbles form on pancakes, then flip. They take 2-3 minutes on each side. Serve with yoghurt, apple, cinnamon and maple syrup.

my grandma's pea & ham soup

My grandma has been making this soup for as long as I can remember! It's a wonderful way to warm the soul on a cold wintry day as well as getting the added bonus of good nutrition. It tastes divine with a piece of crusty sourdough bread spread with butter.

In our fast paced world, we tend not to do a lot of cooking that requires cooking meat on the bone. However, this ancient practice provides our bodies with a rich source of collagen, gelatin, glucosaminoglycans and minerals, such as calcium, potassium, iron, magnesium and phosphate. The gelatin that comes from cooking meat on the bone helps improve and support our liver function, digestion, joint health, sleep, muscle recovery, and skin, hair and nail growth.

In this recipe, as I like to do in all on my recipes I've left the skin on the vegetables. Not only does it save time in the cooking process but it also provides a wonderful source of fibre and nutrition. It is important however, to wash your vegetables well to remove any dirt and chemicals, particularly if they aren't organic.

my grandma's pea & ham soup

(serves 6-8)

1 garlic clove, chopped finely

1 onion, diced

olive oil/ghee for frying

1 apple, skin on, diced

1 carrot, skin on, diced

3 sticks celery, chopped 

1 potato, skin on, diced

1 swede (optional), skin on, diced

750g bacon bones

500g split green peas

2.5L filtered water

parsley to serve

salt and pepper to season

Heat a large saucepan over medium heat. Add olive oil or ghee and add all of the diced vegetables. Fry for 5 minutes until softened. Add remaining ingredients and turn heat down to low. Simmer gently for 2-3 hours, stirring every 20 minutes or so (I put the timer on to remind myself as I have a tendency to forget about things and burn them!) 

Remove the bacon bones and the meat should fall of the bone. Place the meat back into the soup and discard the bones. At this point you may need to add an extra 1/2 L of water if the consistency is becoming too thick. The water level tends to evaporate over the period of cooking time. Either serve immediately or freeze or refrigerate for later use. Serve with parsley and sourdough bread.

NOTES

If you have an extra large saucepan you can double this batch and freeze a portion for later use

Please bear in mind this soup burns easily so remember to stir it regularly during the cooking process.

carrot, apple & rhubarb muffins

I love ways to get healthy cakes/muffins into my kids. I especially love baking that incorporates vegetables, as it's just another source my kids are receiving their quota of vegetable intake for the day!

These muffins are delicious, moist and tasty and have the bonus of being gluten free, dairy free and nut free, making them a great option for lunch boxes and those events where allergy free cooking calls.

Carrot Apple & Rhubarb Muffins

2 1/2 cups/250g rolled oats (gluten free if requiring gluten free recipe) plus extra for sprinkling

1/3 coconut sugar

2 teaspoons ground cinnamon

2 teaspoons ground ginger

1/2 teaspoon sea salt/himayan salt

1 teaspoon baking powder'

1 teaspoon baking soda

3 carrots/200g, unpeeled, ends cut off & cut into 3 pieces each

2 stalks rhubarb, ends removed

1 apple, unpeeled, cored

1/4 cup pure maple syrup or honey

3 eggs

Olive oil, coconut oil (spray) or butter for greasing tin

METHOD
Preheat the oven to 180 degrees
Place the oats into the thermomix or food processor and blitz 1 minute speed 9 or until flour forms.

Remove oats and place in a separate bowl.

Place carrots, rhubarb and apple into thermomix  and dice speed 4 for 5 seconds several times, scraping down in between until everything is chopped fairly evenly. If you don't have a thermomix just dice/grate these finely by hand.

Add in all the other ingredients including the oats. Combine together speed 4 for 20 seconds, scraping down and repeating until everything is combined well.

Fill batter into greased muffin tins and sprinkle with some extra oats if desired. Bake in oven for 20-25 mins or until golden and an inserted skewer comes out clean. They taste delicious eaten warm!

NOTE

They also freeze well. Once cooled I pack the left over ones into snap lock bags and freeze for lunch box fillers.