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This loaf uses whole grains, nuts, and seeds. It is high in protein. It is incredibly high in fibre and vegan. Everything gets soaked for optimal nutrition and digestion. I will go so far as to say that this bread is good for you. But you might ask yourself how the heck this bread holds itself together without any flour. Nice observation, and the answer is psyllium seed husks. Psyllium seed husks are one of nature’s most absorbent fibres, able to suck up over ten times their weight in water. But what does this have to do with bread? Well, the idea here is to use psyllium to bind all these lovely ingredients together without resorting to flour.
· 1 cup (135 g) sunflower seeds
· ½ cup (90 g) flax seeds
· ½ cup (65 g) hazelnuts or almonds
· 1½ cups (145 g) rolled oats
· 2 tbsp chia seeds
· 4 tbsp psyllium seed husks (or 3 tbsp psyllium husk powder)
· 1 tsp fine grain sea salt (add ½ tsp if using coarse salt)
· 1 tbsp maple syrup
· 3 tbsp melted coconut oil or ghee
· 1½ cups (350 ml) filtered water
Resting time 2 hours
Using a loaf pan, combine all dry ingredients, stirring well. Whisk maple syrup, oil and water together in a measuring cup. Add this to the dry ingredients and mix very well until everything is completely soaked through and dough becomes very thick (if the dough is too thick to stir, add one or two teaspoons of water until the dough is manageable). Smooth out the top with the back of a spoon. Let sit out on the counter for at least 2 hours, or all day or overnight. To ensure the dough is ready, it should retain its shape even when you pull the sides of the loaf pan away from it.
Preheat oven to 175°C. Place loaf pan in the oven on the middle rack and bake for 20 minutes. Remove bread from loaf pan, place it upside down directly on the oven rack and bake for another 30-40 minutes. Bread is done when it sounds hollow when tapped. Let cool completely before slicing (difficult, but important).
Store bread in a tightly sealed container for up to five days. Freezes well too – slice before freezing for quick and easy toast!
• If you don’t have hazelnut, you could use almonds. If you don’t like oats, you could use rolled spelt. Out of maple syrup? Use honey!
Recipe courtesy of SBS.com.au
A tasty, nutrient-dense healthier option to conventional bread.
This recipe can be made with a fresh, uncooked chicken, or a pre-cooked and stripped chicken carcass. Using the carcass is a great way to get more out of a roasted chicken, but be sure to use it within 36 hours of initial roasting. Alternatively, you may choose to use lamb shanks or beef bones. As always, organic or grass fed would be the better option.
1 Whole free-range chicken or carcass (or other bones of choice)
1 large onion, chopped
2 carrots, chopped
5 stalks celery, chopped
2 tbsp. ginger, chopped
5 cloves of garlic, chopped
4 bay leaves
1 bunch fresh parsley, rosemary or other herbs
2 tbsp. turmeric, chopped (or 1 tbsp. powder)
3 chillies, chopped (optional)
4 tbsps. apple cider vinegar
sea salt and black pepper to taste
In a large pot, add a tablespoon of olive or coconut oil and saute the onion and turmeric with a dash of black pepper over medium heat for 5 minutes.
Place the chicken in the pot with the vinegar, carrots, celery, garlic, ginger, bay leaves, chillies, a few pinches of salt, and cover with filtered water . Bring to the boil, then reduce heat and simmer until the meat begins to fall off the bones (2-3 hours).
Using a pair of tongs and a cutting board, remove the meat from the bones and return the bones to the pot. The meat can be used elsewhere or set aside to add back in later, if you turn the broth into a soup or casserole. If you are using a carcass without meat, you can skip this step.
Simmer for 6-24 hours, topping up the water as required. The longer you cook for, the better - you can also use a slow-cooker, which doesn't require much attention.
Add fresh herbs, stir through and simmer for another 5-10 minutes.
Allow to cool and strain. Discard the bones. The liquid can be divided into containers and stored in the freezer for up to 6 months, or the refrigerator for up to 5 days.
To make a soup, return some of the broth to the stove with added vegetables, meat and whatever else you enjoy.
NOTE: A small percentage of individuals may have issues with histamine regulation. In this case, do not cook too long and allow your body to guide cooking times.
270ml coconut cream
3 tablespoons gelatin
3 tablespoons raw cacao powder
1 tablespoon coconut oil
4 tablespoons sweetener (maple syrup, honey, rice malt syrup)
Pour half of the coconut cream into a bowl and the other half into a saucepan.
Add the gelatin to the coconut cream in the bowl, stir and allow to 'bloom' for five minutes (essentially so that it begins to thicken).
To the saucepan add the remainder of the ingredients and stir over a medium heat to combine well. Once combined, add in the gelatin and other half of the coconut cream from the bowl and continue to stir over a medium heat for five minutes ensuring that it doesn't come to a boil.
After five minutes, carefully pour the liquid into silicon moulds and place into the freezer for about twenty minutes or until firm. I like to grease the mould slightly with some additional coconut oil to ensure they pop out easily.
Once firm, pop out the jellies and enjoy! Alternatively, they can be stored in an airtight container in the fridge for up to a month.
Why these are amazing?
Gelatin is great for digestive health, supports healthy skin and joint recovery.
Cacao is an antioxidant, supports healthy mood and is a good source of minerals
Coconut cream ensures that this recipe is low glycaemic, so great for sustained energy and to avoid blood sugar spikes
A perfect treat for lunch boxes - for kids and adults alike!
(Adapted from Herbs on the Hill 2017)