Browsing Tag:

soy-free

Healthy Treats

Orange & Carrot Cake

Orange & Carrot Cake

Orange & Carrot Cake

Gluten, Dairy & Refined Sugar-free.

My mum has been making this delicious cake for a while now, she’s on a very restrictive diet as is in the midst of being treated & recovering from SIBO.⠀

She can’t remember where she found the recipe but it has been slightly tweaked along the way. We hope you enjoy it as much as we do!⠀

 

 

 

Orange & Carrot Cake - Gluten and Dairy-Free

Print Recipe
Cooking Time: 45 minutes

Ingredients

  • 2 Carrots, quartered (approx 150 grams) ⠀
  • 1 Orange, quartered (approx 150 grams) ⠀
  • ½ cup honey (we normally use less) ⠀
  • ½ cup of coconut flour ⠀
  • 2 tablespoons of coconut oil ⠀
  • 4 eggs ⠀
  • 1 teaspoon of cinnamon ⠀
  • ½ teaspoon bicarb soda ⠀ ⠀

Instructions

1

Preheat your oven to 175 Celsius. Line a loaf tin with baking paper (recommended 19.5cm x 9.5cm) ⠀

2

Place the carrot and orange into your processor and blend until they are finely chopped. Add the remaining ingredients except for the bicarb soda and blend to combine. Add the bicarb soda and mix to combine⠀

3

Spoon the mixture into the lined tin and level the top

4

Bake for approx 45 mins. The cake should be golden on top, test with a skewer. Remove the cake from the oven and leave to cool in the tin for around ten minutes and then gently transfer to a cooling rack

Dinner

Slow Cooked Bolognese

Spag Bol with bone broth

 

Spaghetti Bolognese is a great way for boosting children’s daily vegetable intake.

I like to make ours in big batches so I can freeze into smaller portions to make quick meals in the week.

Our favourite is with Pork and Veal mince and I like to make ours with chicken bone broth for an extra nutritional boost.

I try and simmer mine for an hour as I find it really makes the flavour much more richer.

Slow Cooked Spaghetti Bolognese

Print Recipe
Serves: 6-8 servings Cooking Time: 1 hour

Ingredients

  • 500g Pork mince
  • 500g Veal mince
  • 1 large onion
  • 2 medium sized zucchinis
  • 2 medium sized carrots
  • Mixed herbs seasoning
  • Salt & Pepper
  • Gluten-free worcestershire sauce
  • Salt-reduced tomato paste
  • 1 clove of garlic or paste
  • 1kg of stock/bone broth

Instructions

1

Finely chop the vegetables in a food processor

2

In a large pan, heat up oil and pan-fry vegetables until onions are translucent and vegetables start to soften

3

Add mince meat and pan fry until browned off

4

Add a heaped tablespoon of salt reduced tomato paste, along with a splash of worcestshire sauce

5

Pour stock over the meat and vegetables, until all covered and then season

6

Once it comes to the boil, slowly put on a simmer and stir intermittently until it begins to reduce

7

Until you use up all the stock, keep reducing meat down

8

Served on pasta, rice, zoodles dependent on your special dietary requirements

Lunch

Gut Healing Bone Broth

Bone Broth

Bone broth is extremely easy to make and packed full of nutritional goodness.

It’s high in amino acids which are inflammatory, collagen, gelatin and trace minerals.  Gelatin has been proven to be beneficial in assisting with healing of the gut lining and helping with growing good bacteria.  It’s also very easy to digest!

Please note if you have a amine intolerance you should only cook for around 2/3 hours.

This recipe has been taken from Quirky Cooking, for more information and original recipe click here

Gut Healing Bone Broth

Print Recipe

Ingredients

  • 1 whole, fresh chicken, or a chicken carcass (organic, free range)
  • 3-4 litres filtered water, room temperature
  • 2 Tbsp apple cider vinegar
  • 1 large onion, roughly chopped
  • 2 carrots, peeled and roughly chopped
  • 2 cloves garlic, roughly chopped (optional)

Instructions

1

If starting with a whole chicken, cut meat off bones (as much as you can) and refrigerate to use in other meals. (Use fresh chicken within 24 hours – can be frozen if you bought the chicken fresh.) The fat can be added to the stock as it gives flavour and helps nutrients to be absorbed more easily. OR start with a chicken carcass left over from a roast dinner, or a raw carcass from the butcher.

2

Place the bones (and any fat) into a large, heavy-based stockpot or slow cooker. If you are cooking up your own chickens, or have access to the 'whole' chickens, you can also add the chicken feet.

3

Bring to a gentle boil and skim off any foam that rises to the top. Reduce heat, and simmer on low for 1 ½ to 3 hours (or cook 3-4 hours on high in a slow cooker). Take carcass out of broth, and remove any remaining meat from bones. (Refrigerate meat to use in meals.)

4

Return bones to broth and continue to simmer for another few hours if you're ok with longer cooking times.* If you are using a pot on the stove, keep heat low and top up water as needed so that the bones are always covered.

5

Strain the broth into into jars/containers. Discard bones and vegetables.

6

Store in the fridge for up to a week, or freeze for up to 6 months. (Make sure you leave about 3cm of space at the top of the jar/container as liquids expand when freezing.)

 

Lunch

Easy Sausage Rolls

Sausage rolls

Two words – Mountain Bread!!

Spelt Mountain Bread has been my saviour many a lunch-time!  Apart from the standard wrap making business, I like to be a bit more creative with them and tried making them into Sausage rolls.

Success!  They came out crispy and golden – just like a ‘normal’ sausage roll.

 

Easy Sausage Rolls

Print Recipe
Cooking Time: 25 minutes

Ingredients

  • 500g Mince Meat (I like to use Beef or Pork)
  • 1 Large Onion finely chopped/diced
  • 2 Grated Carrot
  • Sesame Seeds for sprinkling (optional)
  • Packet of Mountain Bread of your preference
  • Pepper and any other seasoning of your choice
  • 2 Beaten eggs

Instructions

1

Pre-heat oven to 180C

2

Mix mince meat, chopped onion, carrot and seasoning together in mixing bowl

3

Place sheets of mountain bread on lined baking trays and place mixture on the edge of the mountain bread wraps

4

Gently roll wraps up to make a long wrap and cut into chosen sausage roll size

5

Brush egg on the sausage rolls and sprinkle sesame seeds on the top

6

Pop into the oven and cook for approx 20 minutes/until cooked through and have a lovely golden colour (keep an eye on them)

Notes

To make egg-free, you can wash with water or non-dairy milk.

 

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

Breakfast

Eggy Bread

Eggy Bread

Eggy bread or French Toast as it’s also known is a firm favourite in our home.  This is my twist on the original, making it a high in protein, calcium and fibre boosting meal.

As Gracie is dairy-free, I don’t use milk to mix in with the eggs I use a secret ingredient… Vitasoy Coconut Milk!  Unlike the majority of other non-dairy forms of milk, this one doesn’t contain a rice filler in it.  Rice came up really high in Grace’s food intolerance testing and we’re yet to reintroduce it.

I also sneak in a sprinkle of Flaxseed meal.  Our Doctor recommended adding it into meals when we can as it’s high in dietary fibre and good for her bowels (please seek medical advice before making big changes to your child’s diet).

Eggy Bread - Dairy Free

Print Recipe
Serves: 2 Cooking Time: 10 minutes

Ingredients

  • 2 Organic/Free-range eggs
  • 2 slices of your chosen bread (we use Spelt)
  • Coconut Milk
  • Flaxseed Meal

Instructions

1

Mix the eggs, a dash of coconut milk and a sprinkle of flaxseed meal together

2

Soak the slices of bread in the mixture until nicely absorbed

3

Pan fry the egg soaked bread until nicely golden on each side

Notes

To make a more sweeter version you can add a dash of Vanilla Essence and top with chosen fruits, honey or maple syrup.

Healthy Treats

Tahini Shortbread

Tahini Shortbread

I’m always looking for ways to boost Gracie’s calcium levels, so when I came across this recipe from Jessica Sepel I HAD to make them!

They’re dairy and gluten free.

Original recipe can be found here

Tahini Shortbread

Print Recipe
Serves: 15-18 shortbreads Cooking Time: 15 minutes

Ingredients

  • 2/3 cup coconut flour
  • 4 tbsp chia seeds
  • 2/3 cup desiccated coconut
  • 2/3 cup raw almonds
  • 4 heaped tbsp. hulled tahini
  • 3-4 tbsp maple syrup/raw honey
  • A big pinch of celtic sea salt
  • 1 tbsp cinnamon
  • 1/2 tsp ground ginger
  • 1/2 tsp nutmeg
  • 1/2 cup warm water
  • Extra almonds, cinnamon and tahini to dust

Instructions

1

Preheat oven to 180C/350F

2

Add all ingredients into a food processor and process until it comes together – the mixture should be sticky enough to hold its shape when pressed. If it’s too dry, try adding a touch more water.

3

Roll 2 tbsp of mixture into a ball and press onto a lined baking tray until 1 cm thick. Using a star-shaped cookie cutter, cut the circle into a star, returning the surrounding mixture to the food processor. Repeat with remaining mixture until all shortbread is shaped into stars. Top with an almond.

4

Bake for 10-12 minutes until golden around the edges.

5

Drizzle with extra tahini and sprinkle with cinnamon.

Notes

This recipe calls for almonds, I replaced with Macadamia nuts to fit in with Gracie's special dietary requirements.

Healthy Treats

Raw Chocolate Healthy Treats

Chocolate Raw Treats

Raw Chocolate Treats

Once you try these ‘chocolates’, you will never reach for the refined sugar, preservative laden type again!

These are such a fun thing to make with children and I have a collection of cute moulds that Gracie loves.

So simple to make and you can pick and choose if you want to add different things to the mixture.

You can purchase the moulds to make these eggs here and here.

Raw Chocolate Treats

Print Recipe
Serves: 12

Ingredients

  • ½ cup cacao butter
  • ½ cup cacao powder
  • 1/8 cup honey
  • Optional: Nuts and/or dried fruit dependent on intolerances (let your imagination go wild)

Instructions

1

Melt all ingredients together gently then add whatever mixture you like. Our favourites are chopped macadamia nuts with finely desiccated coconut and orange essence with finely desiccated coconut

2

Put into either chocolate molds or loaf tin

3

Put in fridge or freezer until hardened (if in loaf tin, cut into squares)

4

Store in airtight container in fridge....if it lasts that long!!!

Notes

Dependent on allergies/intolerances you can use maple syrup or rice malt syrup as natural sweetener.

 

Raw Chocolate Treats

 

‘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.

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.