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nut-free

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.

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

 

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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

Chicken Liver Pate

Chicken Liver Pate

I know a lot of people find the idea of eating liver off putting, but it’s incredibly nutrient dense!  If you’ve not ever tried it, I recommend making it into a pate first as it’s less confronting to eat.  I highly recommend sourcing organic and grass fed quality liver to.

Chicken liver pate is typically made with lots of butter and onions.  This is a delicious dairy and gluten free recipe, which is also FODMAP and SIBO friendly.

This recipe is so simple to make and absolutely delicious!  If you don’t fancy serving on crackers, I like serving on carrots and celery sticks – seriously yummy!!

 

 

Chicken Liver Pate

 

 

Chicken Liver Pate

Print Recipe
Cooking Time: 20

Ingredients

  • 500g Free-range or Organic Chicken livers
  • Olive Oil (I like to use infused onion and garlic oil)
  • Approx 1/2 cup of coconut cream (put in the fridge to solidify)
  • Salt & Pepper
  • Herbs of your chose - I like to use thyme

Instructions

1

Saute the chicken livers in your chosen oil until cooked through

2

Add coconut cream, herbs and salt and pepper

3

Blitz in the food processor until at a smooth consistency

4

Pop into an airtight container and then into the fridge to harden

Notes

Olive oil can be substituted for Coconut Oil, just as delicious.