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gluten-free

Healthy Treats

Apricot Macadamia Bites

Apricot Macadamia Balls Gluten Dairy-free

I recently purchased a large bag of dried organic apricots.  I try and avoid eating a lot of dried fruit generally but I like to give Gracie a couple of them throughout the week as apricots are actually a good source of calcium, so they’re great for a little boost.

If you buy organic apricots, you’ll notice that the colour is much darker, this is because they have been dried naturally without using the preservative Sulphur Dioxide.

Apricot Macadamia Bites gluten and dairy free

I came up with the idea of making these bites as everyone one I saw had something in it that Miss Gracie couldn’t eat, so I decided to make our own.

These are super easy to make and a great one for getting the kids involved, enjoy!

 

 

Apricot Macadamia Bites, gluten, dairy and refined sugar-free

 

Apricot Macadamia Bites

Print Recipe
Serves: 10 Balls

Ingredients

  • 1/2 cup of Dried Apricots
  • 1/4 cup of Quinoa Flakes
  • 1 TBS Water (more if consistency too dry)
  • Sprinkle of Cinnamon powder
  • 1/4 cup of Macadamia Nuts
  • Desiccated coconut

Instructions

1

Put the macadamias in a Vitamix or high powered food processor and pulse until they become like crumbs

2

Put the quinoa flakes, dried apricots and water in with the macadamias and pulse altogether, until the mixture starts to stick together

3

Sprinkle some desiccated coconut on a plate and scoop some of the mixture and roll into a ball and roll in the coconut, until evenly covered

4

Place in airtight container and store in fridge for up to a week

Health

Food Allergy and Intolerance Friendly Party Food Ideas

I was talking to the lovely Kara of Little Foodie Guide the other day and mentioned that it’s Gracie’s 3rd birthday coming up and that I’m looking for party food ideas so the majority if not all of the food she will be able to eat.

Kara has kindly provided me with some awesome ideas to share with the HGG community – amazing!!

Kara says as little Gracie’s birthday is coming up, I wanted to compile a list of allergy friendly party food to share with all of her lovely allergy parent followers. We don’t have any food allergies in our family, but this is the food I have made for my son’s birthdays in the past. I’ve also had the honour of being asked to cater for several friends’ birthday parties. These days our kids know at least one child with a food allergy, so to take the stress out of your next party, I hope you’ll find this list useful. All of the party food here is healthy, gluten free, dairy free, egg free, peanut free (plus tree nut free options), and refined sugar free. Just as important – it’s all easy to prepare, fun, and colourful!

Berry and yoghurt ‘sundaes’

Something Sweet

  • Rainbow fruit platter – on a large platter, create a colourful rainbow out of sliced fruit.
  • Berry and yoghurt ‘sundaes’ – layer berries and coconut yoghurt in little clear cups or glasses. Sprinkle some gluten and nut free granola on top.
  • Fruit skewers – put chopped fruit onto icypole sticks (or skewers for older kids). A little dipping coconut yoghurt, or tahini, or melted raw chocolate would be fun.
  • Sliced fruit with nut or seed butter. Banana slices topped with almond butter, or apples with tahini.
  • Bliss balls – there is an abundance of recipes out there, or start experimenting yourself with seeds, coconut, cacao, dates, dried apricots, chia seeds, coconut oil, cinnamon, sweet potato, and any other allergy friendly ingredients you have.

Drinks

  • Mini smoothies – blend some dairy free milk, fruit, and vanilla extract. Pour into cute cups or bottles with colourful straws.
  • Water is all kids need but infused water is lovely special party drink. Fill a jug with water (still or sparkling) and add in fresh lemon slices, mint, cucumber, and strawberries.

Bliss balls

Savoury finger food

  • Meatballs and dipping sauce – mix some beef mince with grated carrot and zucchini, roll into balls and pan fry. They can be served warm or cold with a lovely homemade tomato sauce.
  • Antipasto platter – most kids love a platter with all kinds of interesting bits and pieces that they can choose for themselves. Cold meat like roasted chicken or ham off the bone, roasted veggies, olives, artichokes, sundried tomatoes (check ingredients for allergens for all of these unless you cook everything, or make your own marinade yourself).
  • Sushi or rice paper rolls – both are simple to make once you master the art of rolling.
  • Dips and veggie sticks – make your own hummus or other dairy free dip, or use cashew cheese, in individual cups with carrot and cucumber sticks.
  • Salmon and sweet potato patties – put some lovely fresh salmon, cooked sweet potato, and coriander or chives into a food processor and blitz until combined. Form into balls and cook in a pan or oven.
  • Kale chips – pull the leaves off a bunch and coat in olive oil, add a little sea salt and pepper. Bake in the oven until crispy.
  • Roasted veggie chips – finely slice some sweet potato, pumpkin, and beetroot. Coat with olive oil or coconut oil, and bake in the oven until crispy.

 

Dips and veggie sticks

Serving tips

Make it fun: Use individual pots or mini buckets the kids can take home with them, use cookie cutters to cut out fruit, use icy-pole sticks, and paper patty cases.

Think of the environment: There’s no need to use a whole lot of disposable plastic just for a couple of hours of fun. There are plenty of eco-friendly options available like bamboo or paper that you can recycle. Kids can eat off regular plates too, or just keep it all finger food so they can pick and then go and play. Mess is inevitable!

Don’t overcomplicate it: Kids are happy to eat almost anything particularly when they’re with other kids, and there’s lots of chaos and giggles. Relax, enjoy, and cherish this special day – your child is one year older.

 

Kara is a mum on a mission to help kids eat a range of colourful and nutritious foods. As a professional nanny, she gained a wealth of experience cooking for the tiny picky eaters and the mini food lovers alike. She created her blog, Little Foodie Guide, as a hub for parents and experts to share real food recipes, tips, stories, and support. She is dedicating this month to kids with food allergies and intolerances, and June will be all about party food, so check back for some more ideas and recipes.

 

 

 

 

On a side note I also wanted to share that I’ve created a Facebook Support and Chat group  for parents who are going through similar issues and it would be great to connect with you all over there.

 

 

 

 

 

 

Food Allergy Safe Party Food

Healthy Treats

Dairy & Gluten-Free Chocolate Souffle

Chocolate Souffle

Dairy & Gluten-Free Chocolate Souffle

This recipe was originally from the great minds at ChefSteps, we’ve modified the ingredients to fit our special dietary requirements, you can adjust the salt content to your liking, we used 2 grams and it provides a nice balance to the chocolate.

The best part is that this recipe requires no special tools or skills, you will need kitchen scales to measure out the ingredients, besides that it’s simple to make and you can have Chocolate Souffle on the table that’s healthy in under 45 mins, or make it in advance and shorten the time.

You’ll notice in the ingredient list I have used banana flour, it’s a nutrient-packed, delicious and 100% natural gluten free flour made from green Cavendish bananas grown on the Atherton Tablelands in tropical Far North Queensland, Australia. One of the main reasons I like to try and use banana flour is that it is a prebiotic, which means that it feeds the good bacteria already in your gut.  I buy my banana flour from here.

As Gracie (and myself) are dairy-free we like to use Loving Earth chocolate, which is vegan, gluten, dairy and refined sugar free.

If you’re interested in learning more about the difference between prebiotic and probiotic the lovely Viv from Allergy Families has written a great blog post about it which you can read here

Happy cooking 🙂

Chocolate Souffle

Print Recipe
Serves: 3 small 140 gram ramikens Cooking Time: 45 mins

Ingredients

  • 34g Nuttelex Butter (any vegan butter), plus extra for coating ramekins
  • 98g Coconut Sugar, divided, plus extra for coating ramekins
  • 34g Banana flour
  • 2g Salt
  • 188g Coconut Milk
  • 135g Dark chocolate, 70%
  • 68g Egg yolk, about 3
  • 112g Egg white, from about 5 eggs

Instructions

1

Heat oven to 375 °F / 191 °C.

2

Butter each ramekin thoroughly, being careful not to miss any spots. (Unbuttered spots will cause your soufflé to stick.) Add a small amount of sugar to one of the ramekins. Turn it on its side over another ramekin and rotate it to allow the sugar to adhere to all the buttered surfaces. Catch excess sugar with the other ramekin. Repeat until all your ramekins are coated evenly with sugar.

3

Combine flour, butter and salt with your hands until they form together, leaving no dry flour.

4

In a small pot, combine milk & 75g of sugar and bring to a boil on medium heat.

5

Add the flour and butter mixture to the hot milk and whisk until dissolved, cook for four minutes on low heat until the mixture has a thick, gummy texture.

6

Add all the chocolate and stir until melted and well incorporated.

7

Add egg yolk to chocolate base and whisk until well incorporated.

8

Using a whisk, whip egg whites into a light foam, add 23g sugar and continue to whisk until stiff, glossy peaks form.

9

Gently fold meringue into soufflé base in three stages.

10

Fill soufflé ramekins to the very top. Use the back of a knife to remove excess batter from the rim, creating a level surface. Use a dry paper towel to wipe any excess batter off the side.

11

Place the ramekins on a baking sheet, and bake for 17 minutes.

12

Enjoy

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)

Healthy Treats

Free-from Flapjacks

Flapjack, Gluten, Dairy, Nut and Refined Sugar-free

Growing up in the UK Flapjacks were pretty much a staple of our afternoon tea.  I know in Australia not many people know what Flapjacks are, even my husband looked confused when I said I wanted to make them.  I guess you can say they’re similar to Muesli Bars and are normally made with copious amounts of butter, oats, and refined sugar – none of which we can have nor want to eat.

So I’ve taken the crux of my mum’s old english recipe and method and switched it to a much healthier version and one that can be enjoyed by anyone that has food intolerances and/or allergies.

These do come up quite crunchy and are a little bit more crumbly, the key is to press really well down when you’re setting it in the tray before popping in the oven.  If you have more of a sweet tooth you can definitely up the amount of honey you make these with.

You don’t have to make them with raisins, you can add any dried fruit you like, or even completely without.

Ingredients

  • 150 grams of Quinoa Flakes
  • 100 grams of Coconut Oil
  • 50 grams of Honey (can add more if you have a sweet tooth)
  • 50 grams of shredded coconut
  • 50 grams of raisins (or can swap for other dried fruit)
  • 2 tsp of Cinnamon

Instructions

1

Preheat the oven to 180 C.

2

Line a small baking tray with baking paper (I used a brownie tray)

3

Place honey and coconut oil in a saucepan and bring to boil and then take off heat

4

Mix the dry ingredients together in a bowl

5

Add the dry mixture to the saucepan and cover mixture thoroughly

6

Pour mixture in the lined baking tray and press down really firmly in the tray

7

Bake in oven for approx 20-25 mins / or until golden

8

Once cooled cut into squares and enjoy

Flapjacks - Gluten, Dairy, Nut and Refined Sugar-free

Healthy Treats

Avocado and Coconut Ice Lollies

Avocado and Coconut Ice Lollies

Avocado and Coconut Ice lollies, seriously so yum!

I bought some really cool moulds for Easter this year and rather than just making the usual, I wanted to make something a bit different.

These turned out so fab and Miss Gracie loved their little faces, I’m happy to let her have a couple at a time as the moulds I used are pretty small and there is absolutely no refined sugar in them at all (as well as Gluten, Dairy and Nut Free!).

A couple of them I dipped quickly in my Raw Chocolate Mixture  to give them a slightly different flavour and crunchy texture to yum!!

You can make this mixture in absolutely any mould you like, you’re only bound by your imagination.

You can purchase the mould for the chubby bunny face here

You can purchase the lollypop sticks here

 

Avocado and Coconut Ice Lollies

Print Recipe
Serves: Depends on Mould, I made about 30 of these

Ingredients

  • 2 large ripe avocados
  • 3 Tbsp honey
  • 400 grams of canned coconut milk

Instructions

1

Place ingredients into a high powered blender until smooth consistency

2

If not sweet enough you can add some more honey to your taste

3

Pour into moulds and pop into the freezer until thoroughly frozen

4

Keep stored in freezer until ready to eat

 

Avocado & Coconut Milk Ice Lollies

 

‘Healing Gracie’s Gut’ is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

Healthy Treats

Strawberry Chocolate Easter Eggs

Strawberry Chocolate Easter Eggs, dairy, gluten, nut and refined sugar free

Strawbery Chocolate Easter Eggs

 

Easter can be a time of real indulgence for a lot of people so I wanted to share a healthy raw treat that will hit the spot and won’t send you into a sugar high!

These delicious treats are dairy, gluten, nut and refined sugar free so great for people with food intolerances and/or food allergies.  They can easily be made into any mould you like!

Chia seeds are highly nutritious, they are rich in antioxidants and provide fibre, iron and calcium!

Cacao is much better for you than Cocoa as its been made by cold-pressing the beans, whereas cocoa powder has been roasted at a high temperature which basically lowers it nutritional value.  Cacao powder is actually a really good source of magnesium as well as high in antioxidants!

So don’t feel guilty if you have a couple of these babies!

You can purchase the mould to make these eggs here.

Strawberry Chocolate Easter Eggs

Print Recipe
Serves: 6

Ingredients

  • 1/2 cup of Cacao Butter
  • 1/2 cup of Cacao Powder
  • 2 tablespoons of Chia Seeds
  • 1 cup of Strawberries
  • Water
  • 1 tablespoon of Honey for chia seeds
  • 1/4 cup of Honey for chocolate

Instructions

1

Make the strawberry chia jam first but blitzing the strawberries and chia seeds in a blender or food processor (you can add a little water to help combine)

2

Once processed, pour the mixture into a saucepan and bring almost to a boil. Reduce the heat and stir until the mixture has thickened

3

Set aside to cool right down

4

To make the chocolate, melt the cacao butter, cacao powder and honey in either the microwave or slowly in a saucepan

5

Once melted pour a small amount of chocolate into the bottom of your chosen mould, then a blob of the strawberry jam and then cover completely with the raw chocolate mixture

6

Place in the frozen until thoroughly frozen and then place in a airtight container and store in the fridge until you want to eat one

‘Healing Gracie’s Gut’ is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com.

 

Lunch

Pumpkin & Sweet Potato Soup

Pumpkin & Sweet Potato Soup

Simply roasted pumpkin & sweet potato soup make a quick lunch, it’s easy to prepare and make. This came about from the need to clear out my fridge before going away!

I’ve added turmeric into the soup which is delicious, has an amazing vibrant colour and has anti-inflammatory health benefits.

Pumpkin & Sweet Potato Soup

Print Recipe
Serves: Approx 4 Cooking Time: 40 minutes

Ingredients

  • Half a Jap pumpkin
  • One large Sweet potato
  • Half a can of coconut milk
  • 2 tsps of turmeric
  • One medium Onion
  • 2 Cloves of garlic
  • 1 teaspoon of chopped ginger
  • Pinch of salt
  • approx 400ml of chicken broth
  • Pepper if not on AIP

Instructions

1

Roast pumpkin, sweet potato, onion and garlic cloves until well cooked through

2

Once cooked through, place the above in a food processor with the ginger, salt, pepper (if permitted), turmeric, coconut milk and broth

3

Blitz to desired consistency and serve hot

 

Pumpkin & Sweet Potato Soup.  Gluten and Dairy-free.

Breakfast

Buckwheat Crepes – Wonderfully Simple

Buckwheat crepes

These simple buckwheat crepes offer a wonderfully nutty flavour which goes great with sweet or savoury ingredients. Easy to prepare and quick to cook!

They can be paired really well with poached apples or pears, berry compote or just baked egg, the recipe can easily be scaled making it perfect for a large crowd.

Try adding beetroot juice to the batter to add a vivid colour for the kids.

Also referred to as galettes in Brittany, France, buckwheat crêpes have gained in popularity in large part because they’re a tasty, gluten-free alternative to a traditional crêpe.

What is buckwheat?

While most people think of buckwheat as a whole grain, it’s actually a seed that is high in both protein and fibre. It supports heart and heart health and can help prevent diabetes and digestive disorders.

Buckwheat Crepes

Print Recipe
Serves: 12 Cooking Time: 15 min

Ingredients

  • 191 grams of buckwheat flour
  • 168 grams of eggs (approx. 3 eggs)
  • 57 grams of Olive oil plus additional for skillet
  • 183 grams of coconut milk
  • 69 grams of water
  • 1 gram of salt

Instructions

1

Place flour in a medium bowl, whisk in eggs, oil, milk, water and salt.

2

Let it sit overnight, the following morning add water to thin out batter, if you like thinner crepes simply add more water.

3

Heat a 10" non stick skillet or specific crepe pan over medium heat and brush with oil (pan needs to be hot).

4

Using a 1/4 cup add batter to skillet and tilt to coat bottom.

5

Cook crepe until golden on bottom 30 - 40 secs, (adjust heat to avoid burning).

6

Using a spatula, turn crepe over and cook for 30 seconds more.

7

Transfer to plate and repeat.

Notes

For better results, let the mixture sit in the fridge for at least 2 hours.

 

Buckwheat Crepes, gluten, egg, nut and refined sugar free.

Lifestyle

Live Love Nourish Interview

Casey-Lee is a qualified Nutritionist, Naturopath and mother to another little Gracie,  based in Brisbane, Australia.  I just love her outlook to food and we adore her delicious recipes.  All Casey-Lee’s recipes are Gluten, Dairy and refined sugar-free which makes them a fantastic resource for families who have food allergies and/or intolerances and are looking to transition to a more wholesome way of eating.

I recently caught up with Casey-Lee to find out more about herself and Live Love Nourish.

How has becoming a mother affected your outlook on food?

As a Nutritionist and Naturopath my outlook on food has always been of an understanding and respect for how much food can impact our health and the way we feel on a daily basis. Now as a mum I have an even greater respect (and real experience) for the influence food has on our children’s development, behaviour and ability to thrive. Becoming a mother has also made me become much more time-efficient in the kitchen with a great appreciation for making recipes that are not only kid-friendly but time-friendly too as well as embracing a messy kitchen!

What lead you to become a qualified nutritionist and naturopath?

Growing up I always had an interest in natural health and was lucky enough to be surrounded by a family interested in healthy living also. Becoming qualified meant I could share my passion for helping others to live a healthier and happier life.

Why are all your recipes Gluten, Dairy and refined-sugar free?

I really believe in the benefits of eating a whole-foods diet (avoiding processed and packaged food as much as possible). When you stick to fresh and whole food you naturally eliminate the processed sources of gluten, dairy and sugar and instead begin to cook with real food ingredients that love your body back. As I teach in my 8 week online program, I also believe in tuning in to your body to find a diet that best works for you and your body’s unique needs. For me that means cutting out gluten, dairy and refined sugar. My recipes are all 100% free from gluten, dairy and refined sugar catering for anyone looking to embrace a whole-foods way of eating as well as to support anyone with food sensitivities and special dietary requirements.

Can you tell us a bit about Live Love Nourish and the philosophy behind it?

Live Love Nourish is an online health website that specialises in sharing healthy, simple and real food recipes (all free from gluten, dairy and refined sugar) as well as practical nutrition and lifestyle advice and the Live Love Nourish signature 8 week program. I believe health requires a holistic approach and we feel our best when we live true to ourselves, have love for ourself and others and nourish our body. Hence, the philosophy behind LLN is to “live the real you, love truly and deeply and nourish from the inside out”.

What’s your favourite family meal?

This changes week-to- week! At the moment, I’m loving my healthy version of “fish and chips;” crispy skin salmon with homemade sweet potato chips seasoned with spices and served with an avocado dipping sauce. My toddler Gracie loves this too.

What advice would you give to families navigating special dietary requirements?

Navigating special dietary requirements can be a little challenging at first but here are some tips I hope help you along your way to better health:

Keep it simple. Use simple ingredients.

  • Stick to whole and real foods, as close to their natural state as possible
  • Avoid packaged food as much as possible (this is what can often complicate the process with having to read and interpret labels)
  • Stick for fresh food as much as you can
  • Try new recipes and ingredients you haven’t cooked with before
  • Get your kids involved in the kitchen. The more involvement they have with food, the better their relationship with food will become and the more willing they will be to trying new foods
  • Start with a well-stocked pantry and fridge. Having healthy options on hand makes meal time easier
  • Plan ahead. Plan your week of meals on the weekend prior. This will help to reduce food stress at meal times
  • Be kind on yourself. Allow a little extra time and space at first. Seek support where you can.

If you are looking for help with what to stock in a healthy, gluten, dairy and sugar free kitchen, the Live Love Nourish Pantry Detox e-book is currently on sale for AU$5. The e-book includes an extensive list of ingredients to stock, healthy swaps and alternatives and money-saving tips.

As a friend of Healing Gracie’s Gut receive a $50 discount off The Live Love Nourish 8 Week Online Program using the code NOURISH at the checkout. The program is an online guide to help you live a healthier and happier life and includes 8 weeks of meal plans all done for you, (all free from gluten, dairy and sugar) shoppings lists, nutritional guides and support to develop a healthy relationship with food.

For more simple and healthy recipes (free from gluten, dairy and refined sugar) please visit: www.livelovenourish.com.au

After hearing how much Gracie loved the Live Love Nourish ‘free from’ banana bread Casey-Lee is kindly sharing this amazing recipe.  The Live Love Nourish Banana Bread is free from gluten, dairy, nuts, soy, eggs  and sugar!

Live Love Nourish Banana Bread

Print Recipe
Cooking Time: 60 minutes

Ingredients

  • 4 large ripe bananas (500g peeled), cut into pieces (+ 1 extra to decorate)
  • 1/3 cup (80ml) coconut oil, melted
  • 3/4 cup (110g) buckwheat flour*
  • 3/4 cup (60g) organic desiccated coconut
  • 2 tsp gf baking powder
  • 1 tsp organic vanilla powder

Instructions

1

Pre-heat fan-forced oven to 180°C.

2

In a blender or food processor blend banana and melted coconut oil until smooth (be careful not to over blend*)

3

In a medium mixing bowl combine buckwheat, coconut, baking powder and vanilla.

4

Add banana and coconut oil mixture and combine well.

5

Pour batter into a lined loaf tin.

6

Bake in oven for 55-60 minutes or until cooked through.

7

Allow to cool on a baking before slicing.