Health to Glow Episode 5

 

Melissa and I demonstrate my EASY Buckwheat Bread!

 

It has 3 ingredients guys, come on…you can make this one….

xx

😉

 

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Pumpkin Hazelnut Crackers

'Raw Flax 01' photo (c) 2011, innacoz - license: http://creativecommons.org/licenses/by-nd/2.0/

I love a good grazing session, as much as the next person – unfortunately, I don’t think grazing is really great for those with delicate digestive systems which is why I try not to bring things into the house that will encourage grazing. It is best to leave temptation at the door to prevent my eager eyes getting the better of me.

Yes…will power is evasive at the best of times and when there is a block of dark chocolate or jar of almond butter in my way these can get the better of me.

Despite this conundrum, I do appreciate that snacks in all their shapes and sizes are hard to avoid – especially when it comes to socialising and family get togethers, which is why I always advocate bringing your own lovingly prepared creations to the table to ensure that there are tasty and nutritious options for you to eat and to avoid you looking somewhat socially inept. Tis true, but not eating can appear to be an anti-social behaviour among people, that and not drinking. But that’s a whole other article.

Which is why today I bring you the best ‘cracker’ since the Sakata. It has a sneaky vegetable in it, healthy fats and packs an awesome taste punch!

Ready to Mix and Bake?

 

Pumpkin Hazelnut Crackers

1/2 cup grated raw pumpkin

2 eggs

3 tablespoons coconut oil

2 tablespoons coconut flour

2 tablespoons hazelnut meal

1/4 teaspoon salt

1/2 teaspoon baking soda

1 teaspoon of smoked paprika.

Preheat oven to 180 degrees.

  1. Grab all your ingredients and stick them in your best blender – blend well into a smooth batter.
  2. On a lined baking tray, spread a thin layer of batter.
  3. Bake for 15 minutes
  4. Remove from oven, cut into nice uniform squares (well as uniform as you can!)
  5. Return to the oven and bake for another 15 minutes until the crackers are crispy.
  6. Sprinkle with a little more Celtic Sea Salt and then serve!

(should get about 20 crackers…and if they look all out of whack and resemble hexagons instead of rectangles…remember rustic is de rigueur)

Chocolate Hazelnut Muffins

'Toblerone Muffins' photo (c) 2010, jamieanne - license: http://creativecommons.org/licenses/by-nd/2.0/

As you can see, I have a preoccupation with creating protein snacks.

I find that I am on the run a lot and HATE taking pre-prepared food that requires a knife and fork. While a lot of people would debate that my desire to use raw protein powders, kind of goes against the whole ‘whole nutrition’ thing, I see a good quality protein powder as added insurance that my body gets enough protein, since I weight train on a fairly consistent basis.

I am also aware of the realities of most store bought snacks and believe these to be the lesser of two evils for the every day on-the-go girl/guy.

So yes- while real food would be a beautiful slow roast piece of lamb, served on a bed of wilted greens- I am quite sure no one has the capacity at work to bring in haute cuisine Monday-Friday.

Plus I like to bake. 

A good protein powder is super easy to digest, doesn’t leave you bloated and a has a great amino acid profile to ensure your body can easily escort all those nasty city consumed toxins we receive on a daily basis.

That’s right – in order to get toxins out of your body you need amino acids. And where are amino acids? They are in protein.

So what are you waiting for? Get back in the kitchen and start making a mess.

x 

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 Chocolate Hazelnut Protein Muffins

Makes 8 muffins

Ingredients

½ cup of Chocolate Sprouted Brown Rice Protein Powder

1/3 cup of Pumpkin Puree

1 cup of Hazlenut Meal

¼ cup cocoa powder

2 tsp of baking powder

pinch of salt

4 egg whites

1 1/2 cups of Almond Milk

1 tsp of Liquid stevia

Instructions

Grease and line 8 muffin tins.

Preheat the oven to 180

In one bowl, place all your dry ingredients together and mix well.

An another bowl, add all your wet ingredients and give them a light whisk

Combine the two together and stir gently

Divide the mixture between eight muffin molds.

Bake for 30 minutes or until risen and golden.

Remove and cool on your bench top.

Wrap up into individual serves and enjoy at work or play!

Buckwheat Bread

Photo Credit: ikeX

I am currently high fiving the air!

I have finally managed to make bread without the intense labour and inherent pittfalls I thought possible when combating home made bread.

I didn’t have to culitvate a sour dough culture, kneed  dough until perfectly formed or use more than three ingredients!

I’ve tried sourdough before, and failed miserably. 

Am I happy? Yes!

It is truly the simple kitchen successes that make me really satisfied!

I like buckwheat – out of all the grains I find this and white rice the most digestible. Most grains- as quite a few people are slowly gathering –  are coated in toxic anti-nutrients such as lectins, gluten, and phytates. It makes sense that they do- as plant matter, they have few defence mechanisms to protect themselves- while animals can out run or kill a predator, plants rely on outer ‘toxins’ in order to defend themselves from the dreaded consumption.

Lectins can assist in puncturing holes in your intestinal lining, thereby reducing your bodies ability to absorb key nutrients.

Gluten causes gut inflammation in at least 80% of the population 

and another 30% of the population develops antibodies against gluten proteins in the gut. With the gut being the key to all over vital health – it is little wonder why so many people fill, sick, fat, tired and depressed.

Phytates make minerals in the beautiful food your prepare bio’unavailable’, if you will. So you spend time and care investing in veggies, nice lean protein and siding it with a ‘healthy whole grain’, only for your hard work to be made null and void by the phytates in your serving of brown rice or quinoa…to name but a few.

Buckwheat too- has nutrient inhibitor phytic acid- but it also has plenty of phytase, an enyme required to break down phytic acid. Thus- with proper processing and a little patience most of the anti nutrients in buckwheat can be significantlty reduced.

So – while I generally don’t eat many grains due to an already compromised gut , I find little problem with adding a well prepared buckwheat dish into my life.

Ingredients

500g raw organic buckwheat

A few good tablespoons of Goats Milk Yoghurt (or whatever you digest best)

Pinch of Celtic Sea Salt

Method

1. Soak your buckwheat overnight in some filtered water, along with a pinch of the Celtic Sea Salt.

2. The next morning, drain your buckwheat and rinse thoroughly until all the thick starch has been removed. You will know this as the water will run clean.

3. Add the drained buckwheat to a food processor on the ‘s’ blade along with 3- 4 good tablespoons of yoghurt and a pinch of Celtic Sea Salt. Blitz until a wet dough forms.

3. In a lined loaf tin (I like to use this baking paper) pour in your dough

4. Leave on your kitchen bench for a few hours (or even overnight) to allow it to ‘ferment’ slightly

5. Cook for an hour on a low heat (say 140 degrees) until a knife comes out clean.

6. Allow to rest then slice. I usually get 12 thin slices or 10 nice slabs. Up to you!

…This bread is delicious with one of my favourite things….tinned sardines!

Crack open a tin of your finest and smear it on with a bit of fresh tomato and black pepper…heaven!

Gingerbread Cookies

Photo Credit: Crystl

Despite my best attempts at thinking up new content- that has never been published on the internet- it is a given that recipes I feel have been conjured in a dream, manage to surface on other beautiful blogs. Ah the complexities of a postmodern world.

Regardless of this- I wish to share with you- these glorious home made Ginger bread cookies. These are not your typical gingersnap cookies…why? Because I just never enjoyed the texture or the abrasive snap of a sweet something. Rather- sweetness in my eyes should be smooth, luxurious and indulgent-

not a biting battle with your back teeth.

While I would like to lay claim to these as my own – I have chanced upon them at the toneitup blog. Yes- the ingredients deviate- somewhat, however they are essentially the same.

Regardless- for those who love ginger, you will ADORE the fresh chopped aromat in these babies. Whip them up, whack them in the oven and you will have the smell of easter knocking you senseless.

Once baked-store them in an airtight container and pray that you will be able to control yourself at just one.

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Dry Ingredients

  • 1/4 cup brown rice protein powder (or whey)
  • 2 tbs Coconut Flour
  • 1 tablespoon ground flaxseed or chia seeds
  • 2 teaspoons powdered or liquid Stevia
  • 1 tbs fresh, chopped ginger root
  • 1 teaspoon cinnamon
  • 2 pinches of salt
  • 1 tablespoon ginger powder
  • 1/2 teaspoon baking soda
  • 1/4 tsp of cloves
  • 1/4 tsp of nutmeg
  • 1 tablespoon Xyltiol

Wet Ingredients

2 egg whites

1/4 teaspoon vanilla extract

2 tablespoons molasses or brown rice syrup

Directions

Preheat oven to 180 degrees. Combine all dry ingredients in a bowl. Mix, then add wet ingredients. Oil 2 baking trays with coconut oil. Divide into roughly sixteen balls, and squash down on your baking trays.

Cook for 10-15 minutes or until crisp and brown. I like softer cookies, so I make them a little thicker, as opposed to the traditional Ginger Snap cookies!

Paleo Protein Bar

Photo Credits: rusvaplauke

Ok…so these muffins are my standby and

I love making one big batch of them on Sunday for the week ahead.

Generally they tie me over between lunch and dinner- when I need that little afternoon pick me up but don’t feel like chowing down on a hunk of meat.

Finally ,

these babies are super transportable –

which is fabulous for those days when you are going to be out all day and food choices are slim to none.

And…if I haven’t had enough fat for the day – I pair this with coconut cinnamon butter which is HEAVENLY. 

These muffins are chocolaty satisfying and moistened with the use of carrot puree. You can’t taste the carrots (trust me) but they have that wonderful softness requisite in  a perfect muffin morsel. What’s more is that one serving is two muffins. Go ahead- slice one open, smear it with coconut oil and chew slowly.


Ingredients 

4 TBS coconut flour

3/4 cup chocolate protein powder

2 tsp orange essence

1 teaspoon baking powder

pinch of salt

6 egg whites

1 cup carrot puree

¼ cup cocoa powder

stevia to taste [ I used Now Foods Stevia Glycerite ]

Method

1. Preheat the oven to 180 degrees. Grease and line a muffin tray ( I like to use these casings– they don’t cling to your end product and force you to eat the paper)

2. In one bowl mix all your dry ingredients (ergo the flour and the salt and the baking powder)

3.  Mix all your wet ingredients in another bowl (do I have to spell it out?)

4. Add bowl number two to bowl number one and stir.

5. Bake in the oven for 30 minutes

..I tend to make variations on this recipe…stay tuned for more flavour combos!