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Healthy Recipes

 

The recipes below I have gathered over the years from various sources. Especially if you are challenged with an autoimmune condition or a viral induced illnesses and require a gluten, dairy, egg free diet, you might find a few yummy ideas here! I hope you will find them useful!

Beet Kvass

 

  • 3 medium or 2 large organic beetroots, peeled and chopped coarsely (Do not grate!)

  • ¼ cup whey (see below)

  • 1 tablespoon celtic sea salt (US cooking 15ml tablespoon) filtered water. 

This recipe is from “Nourishing Traditions” by Sally Fallon. She writes: “Beets are just loaded with nutrients. One 4 oz glass, morning and night is an excellent blood tonic, promotes regularity, aids digestion, alkalises the blood, cleanses the liver and is a good treatment for kidney stones and other ailments”. 

 

Wash a 2 litre mason jar or hermetically sealed jar in hot soapy water. Rinse well and place jars to dry in a slighlty warm oven. Place beetroots, whey and salt in the cooled jar and fill with filtered water. Stir well and cover securely. Keep at room temperature for 2-3 days before transferring to fridge. Ideally leave to ferment for 2 weeks before consuming. When most of the liquid has been drunk – fill the container again and keep at room temperature for another 2-3 days and drink (it will be less strong than the first batch). Discard the beetroots when finished. 

Whey                                                                          

Place a good quality plain yoghurt (B.D. Farm Paris Creek 1 kg plain yoghurt is ideal) in a clean cheesecloth, muslin or dish towel and hang up without squeezing over a large bowl. The whey will run into the bowl and the milk solids (cheese) will stay in the cloth. When the bag stops dripping, the cheese is ready. Store whey in a clean mason jar and cheese in a covered glass container in the fridge. Refrigerated, the whey will keep about 6 months and the cheese 1 month. Whey is an invaluable tool in your kitchen. To learn more about it visit westonaprice.org. 

 

Vegan Pancakes

 

  • 3 medium ripe bananas

  • 1½ cups of rolled oats (uncontaminated oats)

  • 200ml of Almond milk

  • pinch of salt                            

  • ½ teaspoon of  cinnamon  

  • Use coconut oil for cooking

This recipe came from Bianca B. Simon.If you are trying to get your viral Symptoms under control, removing gluten, dairy and eggs from your diet is essential. That doesn't mean you have to give up all sorts of yummy things like pancakes!

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Place all the ingredients in a blender (except the oil) and mix until you have a thick batter. Add coconut oil to the pan with each batch as needed.

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Potato wrap

 

  • grated potato 

Fantastic solution for those who are looking to avoid grains in their diet. simply grate a potato (I like sabego) and place in a hot jaffle iron. add some salt before you jardel it and After 10 minutes or so, your wrap will be ready. I like filling it up with eggplant, greens, avocado and chicken with chutney or egg free mayonnaise.

A yummy and healthy meal free of gluten dairy and eggs!

Chicken Stock

 

  • Leftover roast chicken bones (preferably organic and free-range), or 2 chicken carcasses (ask your butcher) 4 litres filtered water            

  • 2 tablespoons apple cider vinegar (US cooking 15ml tablespoon)              

  • 1  large onion, coarsely chopped                       

  • 2 carrots, peeled and coarsely chopped

  • 3 celery sticks, coarsely chopped  

  • 1 bunch of parsley

 

Place chicken in large stainless steel pot with water and vinegar. Let stand 30 minutes. Bring to boil and remove any scum that rises to the top of the water. Add all the vegetables except parsley. Reduce heat and simmer for 8 to 16 hours (the longer you cook, the richer it is). About 10 minutes before finishing, add the parsley for additional mineral ions. Strain the stock into a large bowl and reserve in your fridge until the fat rises to the top and congeals. Skim off the fat and store your stock in glass containers in the fridge (up to 5 days) or freezer (for several months).

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Beans with Kombu

 

  • 1 cup of beans - during winter, use Aduki beans. During summer, use black beans.

  • 4 centimetres of kombu seaweed (usually comes in strips, kombu has properties which specifically address the kidneys more than other seaweeds. If you want to emphesise the liver in your diet, use Wakame seaweed instead). 

 

 

I learned this recipe from an old woman who treated people with Macrobiotic diet for over fifty years. It is used to nourish the energy of the kidneys and to assist the Qi of the digestive system.

First, soak the beans in water overnight (better if soaked in water with whey if you have it). Then rinse and leave in a container to sprout the beans. Wait until the sprout is just coming out - you want to catch it in that moment of sprouting, not later. Sprouting is essential in spring and summer and less important in winter although you may sprout the beans anyway. Put the sprouted beans with the Kombu in a pot full of water (The water should be about three centimetres above the beans). Leave it to soak for 20 minutes and then cook on low heat until the beans are very soft (I like to serve that with salt, pepper, olive oil and lemon). 

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Kudzu and Umeboshi drink

  • Kudzu powder 

  • Umeboshi paste

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A drink for uplifting vitality and easing general fatigue.

Mix one teaspoon of Kuzu powder with little water (not hot). Add the kuzu mixture to a cup with boiled water while stirring. Then, mix half a teaspoon of Umeboshi paste with little water (not hot) and add to the cup with the Kudzu (mixing the kuzu water with the Umeboshi water). Drink once a day only.

Lettuce wraps 

(serves two)

  •  1 can tuna

  • 1/2 ripe avocado

  • 2 tbsp mayonnaise

  • 1/4 cup green olives

  • 1 shallot, chopped finely

  • large leaves of green lettuce (cos or iceberg work well) 

 

 

If you are cutting out bread in your diet, then lettuce wraps are a wonderful solution. This recipe is based on Kiri Rowan's Tuna Avocado Lettuce Wrap (paleogrubs.com), but you can be as creative as you want with your filling. Tuna does have a high mercury content..

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Cut the olives into small pieces. Mash the avocado until creamy and then mix with the mayonnaise. Add the tuna, olives and finely chopped shallots. Place one large scoop of tuna salad into a large leaf of lettuce. Wrap and enjoy!

Vegan Bread

 

  • 3 tbsp ground flaxseeds + 1/2 cup water

  • 1/2 cup unsweetened applesauce

  • 3 tbsp maple syrup

  • 1 3/4 cups water

  • 3 cups gluten-free oat flour

  • 3/4 cup millet flour

  • 1 1/2 cups tapioca starch

  • 1 1/2 tbsp baking powder

Preheat oven to 350F/180C. Line a loaf pan with parchment paper.

 

Mix together the ground flaxseeds and water. Set aside for 5 minutes, until thickened. Add to a medium-sized mixing bowl together with the applesauce, maple syrup, and water. Whisk until uniform. 

 

Add the oat flour, millet flour, tapioca starch, and baking powder to the wet ingredients and stir until evenly mixed. Set aside for 15 minutes for the batter to expand. 

 

Pour the batter into a loaf pan, being careful not to lose any of the air bubbles that have formed in the batter. Bake for 50-60 minutes, until a toothpick inserted comes out clean. 

 

Remove from oven and carefully tip out of the loaf pan right away. Remove the parchment paper and place on a wire rack until it has completely cooled. Slice and serve!

Lime coconut mint balls by Lola Berry

  • 1 1/2 cups almond meal
  • 1/2 cup desiccated coconut
  • 3 tablespoons maple syrup
  • juice and zest of 1 lime
  • 1/2 bunch of fresh mint leaves (stalks removed), finely chopped
  • Seeds of one vanilla pod or 1/2 teasoon vanilla powder
  • 1/2 cup coconut oil, melted
  • pinch of Himalayan salt
  • 1 cup desiccated coconut for rolling

 

 

Pop all your ingredients into a food processor and when it is mixed, spoon the mixture out and roll into balls with slightly damp hands. Roll them around in the desiccated coconut and then pop them on a tray or plate. Put them in the fridge for approx. 20 minutes so that they firm up. Store in the fridge and they keep for ages in the freezer too.

Chilling time: 20 minutes

Upside down Vegan Mandarin Cake

     Topping​

  • 4 (300g)medium-size peeled mandarins

  • 3 tbsp (30g)cane sugar, or coconut sugar (if you use coconut sugar, your cake will be a little darker) 

  • Dry Ingredients

  • 1 ½ cup (150g) blanched almond meal

  • 1 cup (160g) white rice flour, or all-purpose flour

  • ¾ cup (120g) cane sugar, or coconut sugar (if you use coconut sugar, your cake will be a little darker)

  • 2 tsp baking powder

  • Wet Ingredients

  • ¼ cup (60g) light-tasting vegetable oil, such as sunflower or rapeseed

  • ⅓ cup (80g) orange or mandarin juice, and zest of those oranges or mandarins

  • ¾ cup (180g) Almond Milk.

 

This yummy recipe is taken from rainbownourishments.com

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  • Preheat the oven to 180°C (350°F). Line a 20 cm (8 inch) round cake tray with baking paper.

  • To make the topping: Slice all of the mandarin segments in half lengthways and remove any seeds. Sprinkle the sugar on the base of the cake tin. Arrange the mandarin segments on top of the sugar making sure there are no large gaps. Set aside.

  • To make the cake: Add all the dry ingredients to a large mixing bowl. Mix until there are no lumps. Add all of the wet ingredients to the bowl and mix until combined and smooth. Pour the cake batter over the mandarin topping.

  • Bake the cake in the oven for 50-60 minutes or until a skewer can be inserted into the middle and there is no wet batter on it. The cake is very moist and there might be some crumbs on the skewer which is fine.

  • Allow the cake to rest in the cake tin for at least 30 minutes. Remove the cake from the tin and if there is a dome on the cake, slice it off. Invert the cake onto a serving plate. Drizzle with maple syrup if desired and enjoy.

  • The cake can be kept at room temperature for 1 day or in an airtight container in the fridge for 3 days.

Notes

For a nut free cake, substitute both flours for 2 cups (300g) plain flour and increase the oil to ⅓ cup (85 mL). The oil needs to be increased to make up for removing the almond meal which has natural oils in it.

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When Serving add maple syrup if you wish.

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