Category: Dairy Free

Nut free Apricot and Coconut bliss balls

6/14/2016

These are a lovely sweet treat for the lunchbox or for an after school treat. Apricots are high in soluble fibre, Vitamin C and iron. Make sure you choose organic sulphite free apricots - they will be brown in colour as they don't contain the preservative sulphite which can trigger asthma and other allergic / sensitivity reactions.
As well as being a lovely vegetable protein and fat source, sunflower seeds are high in B Vitamins including folic acid, polyunsaturated fatty acids , antioxidants including vitamin E and minerals calcium, iron, magnesium & selenium.
Coconut has anti-microbial anti-inflammatory and antibacterial qualities, as well as being delicious - again, choose sulphite free coconut.

Ingredients
200 g dried apricots (Organic Turkish)
150 g dessicated coconut (Plus a bit extra for rolling balls in)
100 g sunflower seeds
50 g Coconut Cream
1 tsp vanilla essence

Method
Thermomix: Place all ingredients into bowl and mix speed 7 for 15-20 seconds until well combined.
Food processor: Place all the ingredients in a food processor and and process until well combined.

Roll into balls and coat in coconut, and store in the fridge.

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Cypriot grain salad

1/31/2016

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A friend of mine bought this Hellenic Republic inspired salad to a BBQ the other day and it was a winner all round (thanks Priya). I love the combination of the herbs, body of the lentils and quinoa, the crunch of seeds and the sweetness of the pomegranate and currants. It is lovely as a side with chicken, fish or red meat, as well as standing on its own as a balanced meal for an easy lunchbox leftover.

Serves 4 people as a side

Ingredients
1/2 cup puy lentils (French lentils)
1/2 cup quinoa
2 tbsp pine nuts
¾-1 bunch coriander, chopped
½ bunch parsley, chopped
1/2 red onion, finely diced
Arils of ½-1 pomegranate
Juice of 1 lemon
1 tbsp sunflower seeds
1 tbsp pumpkin seeds
2 tbsp baby capers
1/2 cup currants
3 tbsp extra virgin olive oil
Sea salt to season

To make
Cook lentils in 1 1/2 litres of water. Bring to boil, turn down heat and simmer for 20-25 mins until tender but with still a bit of bite. Drain and cool.
Cook quinoa with 1.5 cups water. Bring to boil and then turn down heat, cover and cook for about 15-20 mins or until just tender. Cool down.
Toast the pine nuts until lightly golden.
Chop the coriander, parsley and red onion. Remove the arils of the pomegranate and juice 1 lemon.
Mix everything. Season with salt to taste and spoon into serving bowl.

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Real egg mayonnaise

3/18/2015

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This delicious zesty mayonnaise is based on Sally Fallon's Nourishing Traditions version. No preservatives, no emulsifiers or other nasties.

INGREDIENTS
1 whole egg plus one egg yolk free range/organic
1 teaspoon dijon mustard
1-2 tablespoons lemon juice (you may like a little extra/less)
1 teaspoon apple cider vinegar
3/4 cup extra virgin olive oil
1 clove of crushed garlic (for Aoli)
Sea salt and pepper to taste
zest of half a lemon (optional - for extra zest)

METHOD
Add the egg, egg yolk, dijon mustard, garlic, apple cider vinegar and the lemon juice into the food processor (or bowl or jar if using hand mixer)

Blend for about 10 seconds. Turn blender right down to low and slowly add the olive oil. Blend for approximately 30 seconds until it becomes quite thick and fluffy. Add salt and pepper to your liking, extra lemon juice or lemon zest if you wish. Blend for another few seconds until all mixed in.

The mayonnaise/aioli will thicken with time and should last about 5 days in the fridge.

I love this mayo with crunchy slaw (see pic above) - red cabbage, savoy cabbage, carrot, sunflower/mung bean sprouts, capsicum, sunflower seeds. Lovely with some poached chicken breast. Make a big slaw (hold of the mayo until just before serving) and keep in the fridge for lunch the next day.

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Crunchy fish cakes

3/4/2015

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I made these for the children then tucked into some for lunch, with a squeeze of lemon and a quick salad, myself. They freeze well, either raw or cooked, so are a great one to pull out of the freezer for a fast dinner.
Omega 3 oils from fish are important for brain and nervous system development and growth, immunity, cholesterol management and much more. Sweet potato is packed with Vitamins A , C, B vitamins as well as calcium, magnesium, potassium and antioxidants. Steaming them reduces their glycaemic index. The green herbs are concentrated sources of goodness as well as tasting great. Parsley is classified as a chemoprotective food, it is packed with VItamin K, C, A, Iron, folate and a good source of plenty of other vitamins and minerals. Coriander is rich in vitamin A, K, C, folate, B6, iron, manganese and antioxidants.

Ingredients
½ a sweet potato (about 300g), peeled, cubed and steamed
400g boneless and skinless fish fillets – salmon, ocean trout, snapper etc (you could use tinned salmon – keep bones in for calcium, or tuna, sardines are also an awesome source of Omega 3 – just use less as they are stronger in flavour)
½ cup chopped herbs – coriander, parsley, chives are all great
1 leek or 4-5 shallots or 2 spring onions
1 egg
almond meal ,chia or polenta for rolling
dash of macadamia or olive oil for cooking
Optional: add zest of 1 lemon for some zing

Combine all ingredients in food processor until just combined. Shape 1 tablespoon of mixture into balls – size and roll in the almond meal, chia or polenta.

Add oil to pan and heat to medium, add patties, I flatten out the balls in the pan, until outside is crisp and they are cooked through (approx 2-3 minutes each side).

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Super quick and easy Stir Fry

3/2/2015

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This is a favourite in our house – any form of protein works, I've used beef, but chicken, fish, tofu or some almonds work too.
It’s another good one to get children to help you choose the veggies / cut up the veggies, own it and eat it. I also find it’s a good way to get children to try new vegetables, include favourite vegetables and add a new vegetable each time. Even veggies they didn't like last week taste better in a stirfry!
My bub loves this too, I just cut up the meat for her.

Ingredients
Beef, (grass fed) chicken (free range). Fish* (400g is enough for 2 adults & two little people (3 & 5) or tofu* strips
2cm square ginger (grated) – optional
1 tsp sesame, olive or macadamia oil
4 or 5 (or more veggies, here are some suggestions but try different options)

4-5 shallots or some leek
Broccoli
Mushrooms
Asparagus
Cauliflower
Carrot
Asparagus
Bok choy (slice thinly)
Kale (slice thinly)
zucchini

Dash of Tamari
Add some almonds for some crunch and added protein
You can add a dash of bone broth if you like
Serve with brown basmati rice, buckwheat noodles, mung bean noodles, quinoa or your choice.

To make
Heat oil in pan, add the ginger and shallots and mix for about a minute, add the beef or chicken, then add the vegetables such as cauliflower which need a bit more cooking time, continue to add vegetables in order of cooking time requirement. Add a dash of tamari (and almonds if you are using) and cook for a minute or two….veggies are best when they are still crispy!

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"Chocolate" peppermint slice

2/9/2015

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This is a great one for those of us who like something sweet after dinner….made with cacao it gives you a chocolate fix with benefits and not refined sugar.

This recipe is also used for peppermint bliss balls….I’m a bit time poor and often holding a baby in one arm – so I made it into a slice instead!

Ingredients
6 Medjool dates (if using dried dates use 9 dates and soak in a little water for 5 mins)
1 cup cashews (I’ve also made this with almonds / mix of almonds and cashews)
½ cup raw cacao powder 
1 cup desiccated coconut 
pinch of good quality seasalt (optional)
1 tbsp. cacao nibs 
2 tbsp. virgin coconut oil 
5-10 drops of peppermint essential oil or 1 tsp natural peppermint essence (If using essential oil add 5 drops initially, test after you’ve mixed it in and add more if needed – to your peppermint requirement….mine is 10-12 drops!)
Replace with Peppermint essential oil with Orange oil for orange bliss

METHOD  Add dates, cashews, cacao, desiccated coconut & nibs to your food processor and blend.  Add coconut oil & essential oil and process again.  Line a small tray with baking paper and press mixture into it. Cut into 2cm squares after its been in the fridge for an hour or so.

If you prefer balls: roll into bite size balls (roll in coconut if you like) and place on baking paper on a tray in the fridge for 1 hour.

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Nut free Apricot and Coconut bliss balls

Cypriot grain salad

Real egg mayonnaise

Crunchy fish cakes

Super quick and easy Stir Fry

"Chocolate" peppermint slice

Alexandra Luffman

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Nut free Apricot and C﻿oconut bliss balls

Cypriot grain salad

Real egg mayonnaise

Crunchy fish cakes

Super quick and easy Stir Fry

"Chocolate" peppermint slice

Alexandra Luffman

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Nut free Apricot and Coconut bliss balls