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egg-free

Dinner

Healthy Sweet Potato Zucchini Tots

Sweet Potato Zucchini Tots

Healthy Sweet Potato Zucchini Tots

I’m pretty sure I haven’t been able to get Gracie to eat Zucchini in almost a year!  She use to really like it, but over the past year or so even though I continuously dish it up she says it’s ‘disgusting’.  So this week I started to have a think of ways that I could be more creative with sneaking zucchini in via these Sweet Potato Zucchini Tots which are combined them with things she’s already enjoys eating.

Healthy Sweet Potato Zucchini Tots

One of my go to meals that always goes down a treat with hidden zucchini is my Slow cooked Spaghetti Bolognese or my zucchini fritters.

These ‘tots’ are a little nutritional powerhouse in themselves with Quinoa and Flaxseed Meal, they’re also Dairy, Gluten, Soy & Egg-free.

Healthy Sweet Potato Zucchini Tots

Print Recipe
Serves: Approx 10 Cooking Time: 40 Mins

Ingredients

  • 1 large sweet potato, peeled
  • 2 medium zucchini
  • 1/2 teaspoon pepper
  • 1/2 teaspoon garlic powder
  • 1/4 - 1/2 cup Quinoa Flakes
  • Tablespoon of Flaxseed Meal

Instructions

1

Preheat the oven to 180°

2

Line a large baking tray with baking paper

3

Chop up the sweet potato and boil until until you can mash easily with a fork. Drain and then mash the sweet potato.

4

Grate the zucchini into the mashed sweet potato and add seasoning.

5

Add quinoa flakes and flaxseed meal and shape them with your hands and place on baking tray

6

Bake for around 15-20 minutes and then flip over and bake for another 10 minutes (until cooked through and slightly browned)

Lunch

Spelt Bagels – London Style

Spelt Bagels, dairy-free and delicious

Spelt Bagels

Easy and fun to make with children, these delicious spelt bagels hit the spot.

Grace loves fresh baked bread (who doesn’t right?), the smell of bread baking in the oven that then fills the house is hard to resist. One of our favourites, apart from flat breads is the humble bagel.

We tweaked this recipe for spelt flour and they worked out brilliantly, even Grace helped knead the dough and make the holes for the final bagels.

You can adjust the crust toppings to your favourite choices, but the main ones include: sesame seeds, nigella seeds, onions or poppy seeds, we chose sesame seeds as Grace loves them.

The difference between a New York style and a London bagel is the ‘chew factor’. Personally we like our bagels a little chewier this is achieved by boiling the bagel for 2 mins on each side. For a less chewy bagel adjust the boiling to 1 min on each side before baking.

Happy baking…

Slightly modified recipe to cater for Gracie’s dietary requirements original courtesy of the Sophisticated Gourmet.

Spelt Bagels - London Style

Print Recipe
Serves: 8 Cooking Time: 1 Hour 45 Minutes

Ingredients

  • 2 teaspoons active dry yeast
  • 1 ½ tablespoons coconut sugar (replace with normal sugar if not available)
  • 300ml warm water (you may need ± ¼ cup /60ml more, I know I did)
  • 500g spelt flour (will need extra for kneading)
  • 1 ½ teaspoons salt

Instructions

1

In ½ cup /120ml of the warm water, pour in the sugar and yeast. Do not stir. Let it sit for five minutes, and then stir the yeast and sugar mixture, until it all dissolves in the water.

2

Mix the flour and salt in a large bowl. Make a well in the middle and pour in the yeast and sugar mixture.

3

Pour 1/3 cup / 90ml of the remaining warm water into the well. Mix and stir in the rest of the water as needed. Depending on where you live, you may need to add anywhere from a couple tablespoons to about ¼ cup/60ml of water. You want a moist and firm dough after you have mixed it.

4

On a floured countertop, knead the dough for about 10 minutes until it is smooth and elastic. Try working in as much flour as possible to form a firm and stiff dough.

5

Lightly brush a large bowl with oil and turn the dough to coat. Cover the bowl with a damp dish towel. Let rise in a warm place for 1 hour, until the dough has doubled in size. Punch the dough down, and let it rest for another 10 minutes.

6

Carefully divide the dough into 8 pieces (I used a scale to be extra precise, but it’s not necessary). Shape each piece into a round. Now, take a dough ball, and press it gently against the countertop (or whatever work surface you’re using) moving your hand and the ball in a circular motion pulling the dough into itself while reducing the pressure on top of the dough slightly until a perfect dough ball forms. Repeat with 7 other dough rounds.

7

Coat a finger in flour, and gently press your finger into the center of each dough ball to form a ring. Stretch the ring to about ⅓ the diameter of the bagel and place on a lightly oiled cookie sheet. Repeat the same step with the remaining dough.

8

After shaping the dough rounds and placing them on the cookie sheet, cover with a damp kitchen towel and allow to rest for 10 minutes. Meanwhile, preheat your oven to 425ºF / 220ºC / Gas Mark 7.

9

Bring a large pot of water to a boil. Reduce the heat. Use a slotted spoon or skimmer to lower the bagels into the water. Boil as many as you are comfortable with boiling. Once the bagels are in, it shouldn’t take too long for them to float to the top (a couple seconds). Let them sit there for 1 minute, and them flip them over to boil for another minute. Extend the boiling times to 2 minutes each, if you’d prefer a chewier bagel.

10

If you want to top your bagels with stuff, do so as you take them out of the water, you may use the “optional toppings” (listed above) to top the bagels and if you’re risky like me, make a combination of the toppings to top the bagels with, but before hand, you will need to use an egg wash to get the toppings to stick before putting the bagels into the oven.

11

Once all the bagels have boiled (and have been topped with your choice of toppings), transfer them to a lightly oiled baking sheet.

12

Bake for 20 minutes, until golden brown.

13

Cool on a wire rack

14

Dig in an enjoy warm!

Notes

If you have kitchen scales it definitely helps, as cup measurements for baking can be off.

Dinner

Rootatouille

Roasted Root Vegetable Ratatouille with Nomato Sauce

We’ve been on Chef Steps again (one of my husbands favourite websites!)  after making the appletouille which was a huge hit I wanted to make something that was AIP compliant but also the whole family could enjoy.

As anyone on AIP knows you have to cut out all nightshades, which means no tomato sauce, so we’ve come up with our own version which is just as delicious.

Roasted Root Vegetable Ratatouille with Nomato Sauce

Print Recipe
Serves: 4-6 Cooking Time: 1.5 hours

Ingredients

  • 3 equally round beetroots
  • 3 zucchini
  • 3 purple sweet potatoes
  • 2 large carrots
  • 2 large onions
  • 4 cloves of garlic
  • 1 tbsp pink salt
  • Olive oil as required

Instructions

1

Preheat oven to 135oC

2

Peel the carrots, beetroots, purple sweet potato and zucchini’s

3

In a stock pot or similar, put all the end cuts including carrot peel and zucchini tops

4

Roughly cut onions and garlic cloves and put them into the stock pot

5

Add olive oil, salt and cook for 15-20 mins until softened

6

Using a mandolin and slice all the vegetables to approx. 2mm

7

Once cooked, place into a blender adding additional olive oil as required and blend until smooth puree (salt to taste)

8

Using the sauce line the bottom of a hard bottom skillet or enamel cast iron pan with lid with just enough to cover

9

Take your sliced vegetables and place them together and lay them around the pan in a circular pattern, one vegetable slice after each other

10

Cover with lid or parchment paper if no lid and bake for 90 mins

11

Remove and top with thyme and fresh parsley and extra olive oil if required

Notes

Try to find vegetables of similar size and shape

Healthy Treats

Appletouille

Appletouille

Another recipe inspired from Chef Steps.  This Appletouille definitely falls into the healthy treat variety!

Gluten and Dairy-free.

Eat with a dollop of yoghurt or ‘nice cream’, so good!

Appletouille

Print Recipe
Serves: 4-6 Cooking Time: 25 minutes

Ingredients

  • Apples (enough to fit chosen skillet)⠀
  • Coconut cream - 135ml ⠀
  • Coconut sugar - 1 tablespoon⠀
  • Cinnamon ⠀

Instructions

1

Use a mandolin and finally slice apples⠀

2

In a skillet (we used 8") you're going to use, place sugar and coconut cream and bring to the boil and remove from heat ⠀

3

Sprinkle with cinnamon ⠀

4

Lay sliced apples around skillet and baked for around 25 minutes at 135oC⠀

 

Appletouille

Lunch

Israeli Falafels

Ottolenghi inspired falafels.

This recipe has been slightly modified to meet our special dietary requirements.

It’s egg and dairy free and can easily be made gluten-free as well.

Chickpeas and Sesame seeds are a good source of calcium.

 

Israeli Falafels

Print Recipe
Serves: 8 Cooking Time: 2.5

Ingredients

  • 413gm Dry Chickpeas
  • 11gm Bi-Carb Soda
  • 30gm Cold Water (for mixture)
  • 1017gm Cold Water (for soaking)
  • 15gm Spelt Flour
  • 10gm Pink Salt
  • 30gm Garlic Cloves
  • 66gm White / Yellow Onion
  • 15gm Ground Cardamom
  • 20gm Ground Cumin
  • 100gm Coriander
  • 100gm Parsley
  • 60gm Black or White Sesame Seeds
  • 750gms - 1000gms Olive Oil

Instructions

1

Place the chickpeas in a large bowl and cover with cold water at least twice their volume. Set aside to soak overnight.

2

The next day, drain the chickpeas well and combine them with the onion, garlic, parsley, and coriander. For the best results, use a meat grinder for the next part. Put the chickpea mixture once through the machine, set to its finest setting, then pass it through the machine for a second time. If you don't have a meat grinder, use a food processor. Blitz the mix in batches, pulsing each for 30 to 40 seconds, until it is finely chopped, but not mushy or pasty, and holds itself together.

3

Once processed, add the spices, baking powder, 3/4 teaspoon salt, flour, and water. Mix well by hand until smooth and uniform. Cover the mixture and leave it in the fridge for at least 1 hour, or until ready to use

4

Fill a deep, heavy-bottomed medium saucepan with enough oil to come 6-7 cm up the sides of the pan. Heat the oil to 176C.

5

With wet hands, press 1 tablespoon of the mixture in the palm of your hand to form a patty or a ball the size of a small walnut, about a scant 1 ounce (you can also use a wet ice-cream scoop for this).

6

Sprinkle the balls evenly with sesame seeds and deep-fry them in batches for 4 minutes, until well browned and cooked through. It is important they really dry out on the inside, so make sure they get enough time in the oil. Drain in a colander lined with paper towels and serve at once.

Notes

Serve with tahina Sauce, pickled turnips, humous and fresh vegetables. If you have time weigh each falafel out to 43gms

Dinner

Quick home-made tomato sauce

My husband bought a tray of lovely heirloom tomatoes from Flemington Markets.  Some of them were already pretty over ripe so we decided to make a quick and easy tomato sauce which can be used as the base for many other delicious meals.

Even better it’s cheap to make, you can control the sodium levels and no refined sugar like the majority of store bought sauces contain.

Quick home-made tomato sauce

Print Recipe
Serves: 4-6 Cooking Time: 30 minutes

Ingredients

  • Tomatoes of your choice (enough to fill up a baking tray)
  • Olive oil
  • Salt & pepper
  • Dry Oregano
  • 3 Cloves of garlic
  • Fresh Parsley (optional)

Instructions

1

Pre-heat oven to 180C

2

Slice tomatoes in half. On a lined baking tray place tomatoes cut side up

3

Sprinkle with a pinch of salt and pepper, oregano and drizzle with olive oil

4

Place whole cloves of garlic throughout tray

5

Bake for approx 25 minutes, until tomatoes look roasted

6

Remove tomatoes and garlic from tray and place in blender, add fresh parsley stem and all

7

Blend to consistency of choice

Notes

Freeze in batches to make easy weekday meals

Breakfast

Buckwheat Banana Pancakes

Buckwheat Pancakes

 

These pancakes are absolutely lovely, so fluffy and light.  They’re Gluten, Dairy, Egg & Soy-Free and a massive hit in our house, we hope you enjoy them as much as we do!

Recipe has been tweaked to fit our special dietary requirements from here.

 

Buckwheat Banana Pancakes

Print Recipe
Serves: 4-6 Cooking Time: 20 minutes

Ingredients

  • 1 cup of buckwheat flour
  • 1 tbsp of sweetener (honey, maple syrup, rice malt syrup etc)
  • 1 cup of coconut milk
  • 1 ripe banana, mashed
  • 2 tbsp of flaxseed meal
  • 1 tsp baking powder
  • 1 tsp bicarbonate of soda
  • ⅛ tsp pink Himalayan salt

Instructions

1

In a large bowl, mix the buckwheat flour, ground flaxmeal, salt, baking powder and bicarbonate of soda

2

Add the mashed banana and sweetener to the dry ingredients and mix to combine, until you obtain a thick but runny batter.

3

Scoop ¼ cup of batter into the pan and cook until little bubbles appear on the surface (about two minutes). Flip over and cook for two more minutes.

4

Continue the same with the remaining batter, greasing the pan every time you start a new pancake.

Breakfast

Dairy and Egg-Free Pancakes

Pancakes

Pancakes are one of our favourite things to eat for breakfast, these dairy and egg-free pancakes hit the spot!

 

 

Dairy and Egg-Free Pancakes

Print Recipe
Serves: 4 Cooking Time: 20 mins

Ingredients

  • 1 1/2 cups spelt flour
  • 1 tablespoon of coconut sugar, or can use Maple Syrup/Honey
  • 1 3/4 teaspoons of gluten free baking powder
  • Pinch of salt
  • 1 cup coconut milk
  • 2 tablespoons coconut oil, melted
  • 2 flaxseed eggs (1 tbsp flaxseed meal + 3 tbsp water = 1 egg)
  • 1 medium sized apple, peeled and grated

Instructions

1

Combine all dry ingredients

2

In a separate bowl combine the coconut milk, melted coconut oil, flaxseed eggs and grated apple.

3

Cook until bubbles appear onto of batter and then flip

4

Drizzle with honey/maple syrup and top with a dollop of Coconut yoghurt and fruit

Notes

These can easily be made into Gluten-free pancakes, just swap the flour.

Dinner

Chicken Nuggets

Chicken Nuggets

One of our go-to meals for Gracie are Chicken Nuggets, except these are dairy, gluten and egg-free and packed full of nutrients – winning!

  • Nutritional Yeast is deactivated yeast and has a cheese like flavour. It provides a natural source of Vit B.
  • Quinoa Flakes are gluten/wheat free. Extremely nutritious as the only known grain to provide all essential amino acids needed by humans

Dairy, Gluten & Egg-Free Chicken Nuggets

Print Recipe
Serves: 4-6 dependent on serving size Cooking Time: 25 minutes

Ingredients

  • 500g Chicken Breast/Chicken tenderloins
  • Coconut Yoghurt
  • Quinoa Flakes
  • Nutritional Yeast Flakes
  • Pepper

Instructions

1

Cut up chicken into nugget size pieces

2

Coat chicken pieces in coconut yoghurt

3

In a bowl, mix together quinoa and nutritional yeast flakes with pepper (enough quantity to coat the chicken pieces)

4

Coat the chicken in the mixture

5

Pop the coated chicken nuggets into the fridge for at least 30 minutes so the mixture sets

6

Pan fry or oven bake until cooked through and the coating has turned to a nice golden colour

Healthy chicken nuggets df - gf - egg-free

Dinner

Chicken Meatballs

Chicken Meatballs

I love cooking with mince meat as it’s so versatile and a great way to hide veggies.

This is a really simple and delicious recipe that is packed full of secret goodness and is a fantastic option for children (and adults!) who have food allergies and intolerances.

Quinoa flakes are a great gluten-free substitute for breadcrumbs.  Quinoa is a highly nutritious grain-like seed that actually provides all the essential amino acids needed by the human body!

Nutritional flakes is an inactive toasted yeast.  Has a cheese-like flavour and provides a natural source of vitamin B complex and protein.

Mixture

Chicken Meatballs - Dairy, Gluten, Soy & Egg Free

Print Recipe
Serves: 4 Cooking Time: 25

Ingredients

  • 500g Free-range Chicken Mince
  • Quinoa Flakes
  • Nutritional Yeast Flakes
  • 2 Tbsps 1 medium sized onion
  • 2 Tbsps 1 medium sized carrot
  • 1 medium sized zucchini
  • Italian mixed herbs
  • Salt & Pepper

Instructions

1

Finely chop the onion, carrot and zucchini in a food processor

2

Place the mince meat and finely chop vegetables in a large mixing bowl

3

Add approx two heaped tablespoons of Quinoa flakes to the bowl

4

Add approx two heaped tablespoons of Nutritional flakes to the blow

5

Season with italian mixed herbs and salt and pepper

6

Roll into balls and pop in the fridge to set for approx 30 minutes before cooking

7

Can be pan-fried or cooked in the oven

Notes

Great way for using up left-over vegetables in the fridge. For a firmer mixture you can use an egg and swap Quinoa flakes for breadcrumbs if you like.