Easy Peasy Sauerkraut

I resisted making sauerkraut for a long time as I thought it looked a bit time consuming and complicated. In the end I decided that the benefits for my gut were worth it and set about finding an easy foolproof way to make it. It took a couple of batches but this is a simple and relatively quick way of making tasty healthy sauerkraut.

You will need:

800g chopped cabbage (keep the large outside leaves)

1 tbsp Himalayan sea salt

1 x 1 litre clip top preserving jar (I used Bormioli Fido)

Put the chopped cabbage into a large bowl and add the salt. Mix together and leave to stand for a few hours or overnight. This will  help the cabbage to release moisture to form the brine in order to allow  the sauerkraut to ferment.

Using your hands squeeze the cabbage for a few minutes to release the moisture. Add the cabbage and the brine to the jar a bit at a time pressing it down with your hands or a mortar as you go.

When you've added all the cabbage to the jar roll up the large outside cabbage leaves and add to the top of the jar, again pushing down as you go. (When you close the lid it should be a tight fit to force the cabbage down into the brine). 

Put the jar in a cupboard or on the worktop to ferment for around 21 days. 

Once opened store in the fridge, it should keep for a few weeks.

Cauliflower and Sweet Potato Frittata

I made this today as I had a friend round for lunch and it tasted amazing! Really good way to use up left over veggies, you could put almost anything in it but I would include the cauliflower as it does give it body so you can cut it into slices. The cumin adds a bit of warmth to it and eggs provide a powerhouse of nutrients including good quality protein, Vitamins B2, B12, vitamin A, vitamin D, selenium and iodine. An inexpensive way to get so many nutrients in one meal. I added some greek feta cheese on top but if you don't include dairy in your diet then leave this out.

Eggs are one of the most nutritious foods money can buy - they are a natural source of many nutrients including high quality protein, vitamins and minerals. A medium egg contains less than 70 calories.
Eggs are naturally rich in vitamin B2 (riboflavin), vitamin B12, vitamin D, selenium and iodine. They also contain vitamin A and a number of other B vitamins including folate, biotin, pantothenic acid and choline, and essential minerals and trace elements, including phosphorus.
- See more at: http://www.egginfo.co.uk/egg-nutrition#sthash.35gvAhM5.dpuf

You will need:

6 free range (preferably organic) eggs
1 small cauliflower cut into florets
1 small sweet potato, cubed
4 large salad onions, chopped small
1 tsp toasted cumin seed, lightly crushed
1 tsp coconut oil
50g feta cheese, chopped (optional)
Sea salt and freshly ground black pepper

Steam the cauliflower and sweet potato for 10 mins or until tender

Beat the eggs then stir in the cumin, salad onions and vegetables. Season to taste.

Heat the coconut oil in a 20cm (8 inch) frying pan and pour in the egg mixture. Cook on the lowest heat for 12 minutes until almost cooked and then scatter on the cheese.

Preheat the grill to medium and cook the top of the frittata for 4-5 minutes until golden and completely cooked all the way through.

Slip the frittata on to a board, cut into wedges and serve with a large salad.

This would make a great portable snack to take to work for breakfast/lunch as it is just as tasty cold.

Eggs are one of the most nutritious foods money can buy - they are a natural source of many nutrients including high quality protein, vitamins and minerals. A medium egg contains less than 70 calories.
Eggs are naturally rich in vitamin B2 (riboflavin), vitamin B12, vitamin D, selenium and iodine. They also contain vitamin A and a number of other B vitamins including folate, biotin, pantothenic acid and choline, and essential minerals and trace elements, including phosphorus.
- See more at: http://www.egginfo.co.uk/egg-nutrition#sthash.35gvAhM5.dpuf

Eggs are one of the most nutritious foods money can buy - they are a natural source of many nutrients including high quality protein, vitamins and minerals. A medium egg contains less than 70 calories.
Eggs are naturally rich in vitamin B2 (riboflavin), vitamin B12, vitamin D, selenium and iodine. They also contain vitamin A and a number of other B vitamins including folate, biotin, pantothenic acid and choline, and essential minerals and trace elements, including phosphorus.
- See more at: http://www.egginfo.co.uk/egg-nutrition#sthash.35gvAhM5.dpuf

Eggs are one of the most nutritious foods money can buy - they are a natural source of many nutrients including high quality protein, vitamins and minerals. A medium egg contains less than 70 calories.
Eggs are naturally rich in vitamin B2 (riboflavin), vitamin B12, vitamin D, selenium and iodine. They also contain vitamin A and a number of other B vitamins including folate, biotin, pantothenic acid and choline, and essential minerals and trace elements, including phosphorus.
- See more at: http://www.egginfo.co.uk/egg-nutrition#sthash.35gvAhM5.dpuf

Superfood Omelette

I was tempted not to post a picture of this but just leave it to the imagination as its not too pretty! However it tasted great and is packed full of nutrients and superfoods so ignore what it looks like and try it!!

2 eggs
Any cooked veggies/mushrooms/tomatoes
1 scoop supergreens powder
1 tbsp coconut oil

Whisk the eggs and supergreens powder well

Heat the coconut oil and gently fry any vegetables of your choice until warmed through

Add the egg mixture to the pan and wait until they start to set. Turn the omelette over and cook until the underside is set.

The Supergreens powder I use is from Neals Yard Remedies and contains the following nutrients:

• Spirulina Powder – Antioxidant and promotes vitality
• Spinach Powder – Rich in chlorophyll to help maintain a healthy alkaline balance
• Parsley Powder – Supports healthy function of the kidneys
• Chlorella Powder – Purifying and supports immunity
• Seagreens® Wild Wrack – Helps support healthy digestion
• Barley Grass Powder, Wheat Grass Powder – Raw food source of essential nutrients
• Green Tea Powder Extract – Promotes breakdown of fats
• Acerola Cherry Powder Extract – Excellent source of vitamin C
• Oat Grass Powder – Beneficially promotes the body’s detoxification processes

For further details have a look at this website
 https://uk.nyrorganic.com/shop/julieshore/area/shop-online/category/supplements/product/5402/organic-greens-complex-100g/

Home made Tzatziki recipe

Tzatziki is my favourite dip but I had never made it until last weekend. I couldn't believe how easy it is, how little clearing up is required afterwards and how gorgeous it is when you make it yourself. I had half this portion for dinner on Saturday evening with carrot and pepper batons and crackers made from thin slices of seeded paleo bread (recipe can be found in October 2012 of this blog) which I toasted until crisp. These made a more healthy low carb wheat free alternative to traditional crispbreads or crackers. 

You will need:

250 ml full fat natural probiotic yogurt (organic if possible)
1/2 cucumber grated (I didn't use all the seeded bit in the  middle)
1 garlic clove 
2 tbsp fresh mint, chopped finely
Sea salt and freshly ground black pepper.

Mix it all together in a bowl and eat immediately or chill in the fridge for a while.

Grain Free Granola

Many of my clients find it difficult to eat eggs every morning and even though I believe that eggs are best way to start the day sometimes it is good to get some variety and have something different. Typical breakfast foods such as bagels, cereals and toast are high in carbohydrates (and often sugar) and can lead to a mid morning crash involving hunger and cravings for more carbs. If you fancy something delicious that is similar to cereal but that is healthy and nutritious and will keep you full until lunchtime this fits the bill. You can add any nuts, seeds and dried fruits you like. A word of caution though, if you are trying to lose weight eat this sparingly, a little goes and long way. Eat sprinkled on full fat natural yoghurt, on its own or with a little milk of your choice (if you avoid dairy then coconut milk is a great alternative).

You will need:

150g mixed nuts and seeds
100g mixed dried fruit
50 g shredded coconut
1 tablespoon coconut oil
1 tablespoon honey
1 tsp cinnamon

Method

Chop or pulse the nuts and seeds
Add the dried fruit and coconut flakes to the nuts and mix well
In a saucepan slowly melt the coconut oil, cinnamon and honey until it foams
Add the oil and honey mix to the dry ingredients and mix well
Spoon into a baking tray and press down. Refrigerate for 2 hours and then break up into small pieces and store in an airtight container.

Healthy Cinnamon Pancakes

I have been trying for ages to make a healthy pancake that doesn't fall apart when you try and flip it. At last I managed to create one that is robust, healthy (if you are OK with dairy) and tastes really good.

Makes 1 good sized pancake, ideal for breakfast with berries or savory filling. If using savory leave out the cinnamon in the mix.

1 beaten egg

2 tablespoons double cream

1 tablespoon water

1 teaspoon coconut flour

1 teaspoon cinnamon

2 teaspoons coconut oil, avocado oil or madadamia nut oil for cooking


Mix the double cream into the beaten egg. Add the water.

Add the coconut flour and blend well.

Add the cinnamon if you are topping with fruit.

Heat the oil in a pancake pan until it smokes slightly.

Add the mixture and cook for a few minutes until the pancake is puffy and leaving the bottom of the pan (careful it doesn't burn though, the first day I did slightly burn one side!).

Flip over (it should flip in one piece if it's cooked enough) and cook for another couple of minutes. Fold over and add toppings.

I used frozen mixed fruit which I heated in the microwave (not very paleo I know!) with some cinnamon, cloves and mixed spice. Fantastic as a change from an omelette. I found this pretty much kept me going until lunch with the help of a few mixed nuts mid morning.  

Seeded paleo bread

This bread has a dark colour and a chewy texture not unlike rye bread. Its good sliced and toasted topped with normal butter or nut butter.

You will need:

200g ground almonds/almond flour 

5 tbsp psyllium husk powder

2 tsp gluten free baking powder

1 tsp salt

2 eggs

200 ml boiling water

35g mixed seeds

Method

Preheat the oven to 170 degrees C. In a large mixing bowl combine the almond flour psyllium husk powder, baking powder, seeds and salt.

Add the eggs and the boiling water and mix well until combined into a thick dough.

Form into 4 sub shaped rolls on a greased baking tray or put into a greased loaf tin. Bake rolls for 45 minutes, loaf for 1 hour and 5 minutes.

Sweet potato pancakes with cinnamon

These are work in progress, I'm planning on trying some different ingredients and consistencies but in the meantime these are perfectly edible and very nutritious compared to normal pancakes. Sweet potatoes are high in vitamin A, vitamin B, iron, calcium, magnesium and potassium. Although a starchy carbohydrate, they are absorbed slowly by the body so don't cause blood sugar to raise too quickly. Coconut flour is a good source of dietry fibre and iron. Coconut milk is a good source of omega 3 fats and calcuim (if you don't have coconut milk they work just as well with water however).

As you can see these pancakes don't look particulary pretty, I found it quite hard to flip them without them breaking and I did piece this one together for the photoshoot!! The key to flipping is to make sure one side is well cooked before attempting to turn them over!

Makes 4 pancakes

You will need:

2 eggs, beaten
1 tablespoon coconut flour
2 tablespoons mashed sweet potato
Tsp vanilla essence
Tsp cinnamon
100ml coconut milk
100ml water
Macadamia nut oil/avocado/coconut oil/butter for cooking

Put the flour into a bowl with the cinnamon and add the eggs, vanilla essence and coconut milk/water and whisk together.

Add the sweet potato and mix until there are no lumps.

Melt some oil/butter in a pancake pan and add a ladleful of mixture when the oil is smoking hot.

Cook one side for approximately 4 minutes and then carefully turn over with a large spatula.

Cook the other side for 2-3 minutes.

Serving ideas:

Serve with berries or banana, a spoonful of butter or coconut oil, an extra sprinkle of cinnamon, a dusting of cocoa powder or for a very occasional treat a drizzle of maple syrup.

Coconut milk will make them more calorie dense and so more filling but water works just as well if you don't have coconut milk. Use 200 ml of water if you are not using coconut milk.

I found these pancakes (made with the coconut milk) filled me up for at least five hours so they make a good choice for breakfast if you know you are going to have a late lunch.

Paleo Scotch Eggs

Paleo Scotch Eggs

  8 eggs

 750g sausage meat (free range best quality if possible)

  Oil for frying (coconut, avocado or macadamia nut are best)

Instructions:

To hard boil the eggs, place in a pot and cover with water. Bring to a boil over high heat. Once the water is boiling rapidly, turn the heat off and cover the pot with a lid for 10 minutes.

Transfer the eggs to a bowl of ice water to stop the cooking. When cooled, peel the eggs.

Divide the sausage meat into 8 equal portions.

Use your hands to form each portion of meat into a flat pancake a few inches wide. Wrap the meat around an egg, gently shaping it so there are no cracks and the egg is completely hidden.

Preheat the oven to 190 degrees. Pour just enough oil/fat into a deep pan to coat the bottom of the pan. Heat for 2-3 minutes over high heat on the stove until the oil is shimmering.

Cook two eggs at time. Roll the eggs around every few minutes in the oil so all sides of the meat become nicely browned. Cook each egg for about 8 minutes total.

Transfer to the oven and cook for 6-8 minutes more until the sausage is cooked through.

Eat the eggs warm or cold. Serve alone as a snack or with salad or mixed veggies as a main meal.

Store leftover eggs individually in freezer bags and pop into the freezer. Defrost overnight for snacks/breakfast.

Egg and Bacon Muffins

 
These are absolutely delicious! Who says muffins have to be sweet? These make great portable snacks for breakfast or lunch. You can batch cook and freeze.

Ingredients

1 tablespoon coconut oil
4 bacon rashers,chopped
Small onion, chopped
1 pepper, chopped
Half a courgette, grated
6 eggs beaten

Salt and pepper


Method

Pre-heat the oven to 190 degrees (170 fan oven)

Fry the bacon, onion and pepper in the coconut oil until the onion is soft

Add the grated courgette to the beaten eggs and mix well.

Place 10 muffin cases on a baking tray (silicone is best)

Add a heaped teaspoon of the bacon mixture to each case until you have used it all up and top up with egg and courgette mixture


Bake in a pre-heated oven for 15 minutes

Allow to cool on a wire rack

You can make these with smoked salmon instead of bacon. You can use any veggies at all and you can substitute the courgette for cauliflower. 

 
 

Sea Salted Kale Crisps

You will need:

1 bag kale, washed and left to dry (remove leaves from stalks before washing)

2 tablespoons macadamia nut/avocado oil

Good sprinkle sea salt

Method

Put the kale in a large bowl and add the oil.

Mix well to coat all the kale with the oil

Put onto baking trays in a single layer

Bake in a preheated oven 200 degrees (180 degrees fan) for 10 - 12 minutes or until crispy and slightly blackened (but not burnt!)

Kale is packed with nutrition, containing vitamin A, vitamin C, folic acid and calcium

Macadamia Nut Houmous (Hummus)



Recipe for Macadamia Nut Houmous

100 g Macadamia Nuts
50 g sunflower seeds
2 garlic cloves peeled
1 1/2 tablespoons lime juice
1 1/2 tablespoons olive/avocado oil
120 ml water
Salt and freshly ground black pepper
1/2 teaspoon dried tarragon

Place the macademia nuts, sunflower seeds, garlic, lime juice and oil in a food processer and blend together

Add half of the water, the tarragon, and the salt and pepper and blend until smooth

Add the remaining water a little at a time whilst continuing to blend to achieve a thick smooth paste

Transfer to 3 or 4 small bowls, cover and refridgerate for at least 30 minutes before serving

The houmous will keep for 5 days in the fridge so you eat one and keep the others for packed lunches/snacks

You may want to omit the garlic if you are using this for lunch and work with other people!