Keto Blueberry Muffins - Gluten Free, Low Carb & Paleo

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These keto muffins are a tasty option for those who follow a ketogenic or diet low in carbohydrates. This recipe is gluten free and sugar free. It’s perfect for a back to school/work lunchbox snack, is high in fibre and will help you get through any 3pm slump! (without the coffee).

I made these muffins today to be eaten as snacks through out the week and can say that they got the tick of approval from my fiancé, so much so that he told me I should share it on here!

For this batch, I used organic grassfed butter, but to make it completely dairy free, you can swap it with coconut oil.

Ingredients

2 1/2 cups almond meal

2 tbsp coconut flour

1/3 cup chopped walnuts

3 organic eggs

1/4 cup + 1 tbsp organic grass-fed butter

1/4 cup + 1 tbsp Natvia (or any granulated natural sweetener, adjust quantity to taste)

1 cup organic frozen blueberries

1 1/2 tsp baking powder

1 1/2 tsp vanilla extract

1/2 cup organic unsweetened almond milk

Method

  1. Preheat oven to 180 degrees.

  2. In a medium size mixing bowl, combine almond meal, coconut flour, baking powder, walnuts and natvia.

  3. In a seperate smaller bowl, whisk eggs and stir in vanilla, almond milk and melted butter.

  4. Pour wet ingredients into flour mixture and combine.

  5. Scoop into 10-12 muffin patties and bake for 25-35 minutes or until golden.

WHAT IS MCT OIL & WHAT ARE THE HEALTH BENEFITS?

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MCT oil consists of medium-chain triglycerides (MCT’s), which are a type of saturated fatty acid.

Medium chain triglycerides are easier for the body to absorb and utilize than long-chain triglycerides. They also have a number of great benefits including increased energy, satiety and improved focus. MCT oil is a popular staple of the ketogenic diet. Including them as part of a keto diet can speed up the process of entering ketosis, as they are easily converted into ketones in the liver, which can be used as an alternative source of energy to glucose. 

Coconut oil is a common and popular source of MCT’s. You’ll be happy know that MCT oil has no odor, making it perfect to add to coffee, smoothies and meals! Adding MCT oil to black coffee has gained popularity by those following keto as it’s a great way to support fat burning during the morning.

The 4 forms of MCT’s found in coconut oil include:

Caproic acid - 6 chains of carbon (C6)

Caprylic Acid – 8 chains of carbon (C8)

Capric Acid – 10 chains of carbon(C10)

Lauric Acid – 12 chains of carbon (C12)

Fats consist of chains of carbons atoms. The number of carbon atoms per chain influences the amount of time it takes to be converted into ketones. 

 

Benefits of MCT oil summarised:

  • Aids in weight loss by promoting saiety, due to their role in releasing the hormone leptin

  • Support brain function as they can pass through the blood-brain barrier and are then used for the brain as energy

  • Supports balanced hormones

  • Improve concentration and mental clarity 

  • Support endurance during exercise

  • Are utilized as fuel, instead of being stored as fat

Doing keto? Try these tasty Keto-Friendly Zucchini Fritters

Keto Zucchini Fritters

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If you’re looking for a light summer meal without compromising on taste, try my 4-ingredient zucchini fritters! They can be added to any meal prep or eaten as a snack.

Gluten Free | Keto Friendly | Vegetarian

Ingredients

1 zucchini, grated

1 spring onion, thinly sliced

1/4 cup almond meal

1 organic egg

Salt, pepper and basil to taste

Avocado and Greek yoghurt to serve

Method

  1. Combine zucchini, spring onion and almond meal in a small mixing bowl.

  2. Season with salt, pepper and basil.

  3. Whisk egg and add to the mixture.

  4. In olive oil, scoop mixture with a spoon and flatten. Fry on both sides until browned.

  5. Serve with avocado and Greek yoghurt.

Pomegranate & Pistachio Tabouli

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Ingredients

5 Bite Me Fine Foods Organic Vegetarian Falafels

1⁄2 cup soaked bulgur wheat

2 tbsp lemon juice

1 1⁄2 tbsp olive oil (plus more to cook falafels)

Salt to taste

2 bunches parsley, chopped

1 bunch mint, chopped

3 1⁄2 spring onions, thinly sliced

1 cucumber, sliced

1 large tomato, sliced

1/3 cup pomegranate

1/3 cup pistachios roughly chopped

Method

  1. Soak bulgur wheat in boiling water until soft and drain. Pour lemon juice, olive oil and a pinch of salt onto bulgur and set aside.

  2. Chop parsley, mint, spring onions, cucumber and tomato and mix in a medium size bowl.

  3. Remove seeds from pomegranate, roughly chop pistachios and add to mixture.

  4. Add in bulgur and toss salad.

  5. Heat 1 tablespoon of olive oil in a saucepan on low heat. Fry falafels for

    1minute on each side or until crisp.

  6. 6. Season with salt to taste. Add falafels to serve.

Store in fridge. 

SUMMER VEGAN ROLLS

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SUMMER VEGAN ROLLS

This recipe is great if you are after a lite, summer healthy meal!

It's packed with veggies if you are craving nutrients. I've used organic falafels by Bite Me Fine Foods as they are GMO free, certified organic and gluten free. 

Ingredients


5 rice paper sheets
5 Bite Me Fine Foods Wild Rice Falafels
1 tbsp garlic infused olive oil
1 large carrot, sliced
¼ capsicum, sliced
½ large cucumber, sliced
½ cup purple cabbage, chopped
½ cup alfalfa sprouts


For the dressing:
½ cup vegan mayonnaise or regular mayonnaise
¼ tsp garlic granules
Pinch salt + pepper
Pinch paprika
¼ tsp oregano


Method:


1. Heat 1 tablespoon of garlic infused olive oil in a saucepan on low heat.
2. Fry falafels for 1 minute on each side or until crisp. Allow 1 falafel per rice paper roll, slice in halves and set aside.
3. Prepare vegetables.
4. Fill a large bowl with warm water. Soak sheets for 30 seconds and use immediately.
5. Place rice sheet on a plate, place vegetables and falafels in centre, fold sides and roll.
6. Serve fresh or store in refrigerator.


Dressing:
In a small bowl, combine mayonnaise, garlic granules, salt, pepper, paprika and oregano. Serve with rice paper rolls.

 

ENJOY! xx

For more vegan falafel recipes: @bitemefinefoods

BANANA-CHOC MUFFINS

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These muffins are gluten free, dairy free and refined sugar free. They make a great work/uni or kid's lunchbox snack.

I have double tested them to make sure they are spot on, as when I first made up the recipe it ended up being a bit too dry after a few days - so here they are!

Banana muffins that won't upset your tummy or trigger sensitive bellies.

 

Ingredients

1 1/2 cup blanched almond meal

1/4 cup tapioca flour 

1/4 cup coconut flour 

1 1/2 tsp baking powder

1/2 cup dark chocolate chips (or 70% chocolate chopped, or dairy free choc chips)

4 small ripe bananas - make sure they have brown spots! (or 3 large bananas)

1/4 cup local honey (or 100% pure maple)

3 organic eggs

1/4 cup extra virgin olive oil

 

Method:

1. Preheat oven to 180 degrees.

2. In a medium size bowl, combine dry ingredients (almond meal, tapioca, coconut flour, baking soda and choc-chips.

3. In a food processor, combine bananas, honey, eggs and olive oil until there are no lumps.

4. Pour mixture into bowl of dry ingredients and mix together.

5. Spoon mixture into 12 lined muffin tins. 

6. Bake for 40-50 minutes or until golden and cooked through. 

 

 

Please tag me on social if you make this recipe, I would love to see your creations so I can share the love!

P.s If you need any help, please leave a comment below!

ENJOY x

 

NUT-FREE DOUBLE CHOCOLATE PALEO COOKIES

These would have to be one of the best cookies I have ever made.

You will never guess they are made from sunflower kernels!

After the first round of experimenting with sunflower seeds in replacement of flour, these delicious nut-free cookies were literally gone in minutes (which is why there were only 4 left in the photo)! 

Note: If you wish to make them regular choc-chip, swap out the cacao powder for more sunflower meal.

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What you'll need:

200g sunflower kernels

1/4 cup raw cacao powder + 1 tbsp

2 tbsp coconut flour

2 tbsp coconut sugar

1/2 tsp baking soda

1/2 cup dark choc chips

1/4 cup rice malt syrup (or honey if you prefer them sweeter)

4 tbsp coconut oil (melted)

1 tsp vanilla extract 

 

Method: 

Preheat oven to 180 degrees. 

1. Make the sunflower meal: Blend/process sunflower kernels in a high speed blender or food processor until mixture resembles coconut flour. 

2. In a medium size bowl, mix together sunflower meal, cacao powder, coconut flour, coconut sugar, baking powder and chic chops.

3. Once well combined (make sure you get all the lumps out!), add the rice malt syrup, coconut oil and vanilla. 

4. Roll and flatten into 12 cookies. 

5. Bake for 10-12 minutes.

 

Enjoy! Please tag me if you make them so I can see your wonderful creations! x

Instagram: @all_abouthealth

Facebook: Rebecca Sturgess - All About Health

 

 

 

 

 

 

HEALTHY GLUTEN-FREE PIE CRUST

Here is my take on a healthy version of pie crust. After many attempts this is the closest I have come to regular crust. It taste delicious and always has people coming back for more!

Sugar Free/Gluten Free/Dairy Free

Ingredients

2.5 cups of almond meal (balanced if you prefer the crust to look more like classic pie crust, I have used regular almond meal)

2.5 tbsp coconut sugar

2 large organic eggs

2 tbsp coconut flour

1/2 tsp baking soda

1 tsp vanilla extract

1/3 cup coconut oil 

1 tbsp cold water

 

Method

1. Preheat oven to 180 degrees. 

2. Line and grease a pie tin with baking paper.

3. Combine almond meal, coconut sugar, coconut flour and baking soda in a medium size mixing bowl and combine until there are no lumps. 

4. In another mixing bowl, thoroughly whisk the eggs, vanilla, coconut oil and cold water (optional if mixture is too dry).

5. Make a well in the middle of the dry ingredient mixture and pour in wet ingredients, stir together until it resembles dough and is well combined.

6. With a rolling pin, roll out 1/2-3/4 of the pastry (leaving enough to use later on the top of the pie). Flip or place pastry over the pie tin, press down firmly and mould with hands. Place the pie crust in the oven for 5-10 minutes until slightly golden and crisp (remember that you are going to put it back in the oven one you have added apple mixture and pastry top so be sure not to over cook). Then remove and set aside. 

Once you have added filling, roll out remaining pastry and place on top of the pie. Bake for 35-40 minutes or until golden and crisp. 

Click HERE for my Healthy Apple Pie Recipe

HEALTHY APPLE PIE

This recipe has been tried and tested. Everyone who has taste-tested it has come back raving about it and asking for more (they say it taste better than a classic apple pie!).

After a few trials I have come up with the ultimate recipe that is both healthy and soul-satisfying. 

This is a great gluten, dairy and refined sugar free option instead of a gluten-filled classic apple pie. Not to mention, this recipe is a breeze to make, Nutritionist approved (by yours truly) and will be sure to keep you cosy and warm this winter. 

 

Sugar Free/Gluten Free/Dairy Free

Ingredients

 

FOR THE CRUST:

2.5 cups of almond meal (balanced if you prefer the crust to look more like classic pie crust, I have used regular almond meal)

2.5 tbsp coconut sugar

2 large organic eggs

2 tbsp coconut flour

1/2 tsp baking soda

1 tsp vanilla extract

1/3 cup coconut oil 

1 tbsp cold water

 

FOR THE FILLING:

5 green organic apples

1 tsp lemon juice

1.5 tsp cinnamon

1 tsp honey (if you feel its too lemony or prefer it sweeter, feel free to add more honey or maple syrup)

Method

PASTRY METHOD:

1. Preheat oven to 180 degrees. 

2. Line and grease a pie tin with baking paper.

3. Combine almond meal, coconut sugar, coconut flour and baking soda in a medium size mixing bowl and combine until there are no lumps. 

4. In another mixing bowl, thoroughly whisk the eggs, vanilla, coconut oil and cold water (optional if mixture is too dry).

5. Make a well in the middle of the dry ingredient mixture and pour in wet ingredients, stir together until it resembles dough and is well combined.

6. With a rolling pin, roll out 1/2-3/4 of the pastry (leaving enough to use later on the top of the pie). Flip or place pastry over the pie tin, press down firmly and mould with hands. Place the pie crust in the oven for 5-10 minutes until slightly golden and crisp (remember that you are going to put it back in the oven one you have added apple mixture and pastry top so be sure not to over cook). Then remove and set aside. 

 

APPLE FILLING METHOD:

1. Chop up apples (removing apple core) into small thing slices, place in mixing bowl. 

2. Add lemon juice, and cinnamon. Toss over apples.

3. In a small sauce pan, sauté, apple mixture on low until cooked, and and in vanilla and honey. 

4. When apple mixture has cooked and is sweet enough, pour out any excess liquid and pour onto pie crust and spread evenly. 

5. Roll out remaining pastry and place on top of the pie. 

6. Bake for 35-40 minutes or until golden and crisp. 

 

Enjoy! Tag me on social media if you try it so I can see! 

Instagram: @all_abouthealth

Facebook: Rebecca Sturgess - All About Health

 

RAW WATERMELON CAKE

Raw Watermelon Cake

Recipe by Vladia Cobrdova from Aboutlife Natural Market Place 

RW, VG, WG, SF

This is one of the easiest and most impressive cakes to bring to any party or to enjoy at home. It is healthy and delicious without adding any sugar. 

 

Ingredients

1 whole watermelon

½ cup chia seeds

21/3 cups coconut milk

1/3 cup coconut oil

1 cup mango, frozen or fresh

Decoration:

1 cup coconut flakes

1 cup sliced fresh seasonal fruit

Preparation

Blend together all ingredients apart from the watermelon and decoration and let this sit for two hours in the fridge. Place the whole watermelon on a chopping board, cut both ends and turn so it sits flat. With a sharp knife cut the rind carefully, shaping into a sphere that resembles a cake.

Pat the watermelon with a dry towel and then ice with the chilled mixture using a spatula.

Decorate with coconut flakes and fruit.

 

 

 

 

 

 

This recipe is courtesy from Aboutlife Natural Market Place - Click HERE to read my interview with Vladia Cobrdova

VEGETARIAN FRITTATA

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I can't get enough of frittata's at the moment! They are so filling, packed with vegetables and are a great healthy meal option.

This recipe is straight out of my go-to recipe notebook. It is quick and easy to whip up on a busy weeknight and perfect for leftovers to take to work the next day!

 

Ingredients

1 onion (brown or spanish)

1 clove garlic

6 large organic eggs (or 7-8 if small)

1 cup baby spinach

100g of mushrooms

7 cherry tomatoes

1/4 small sweet potato

1/3 cup of full cream milk (can swap for dairy free alternative)

40g of feta cheese (optional)

1 zucchini

Salt + Pepper

 

Method

1.     Preheat oven to 180 degrees.

2.     Sautee onion, garlic, zucchini, sweet potato, spinach and tomatoes in a fry pan with olive oil. Set aside.

3.     In a separate bowl, whisk eggs with milk, salt and pepper until combined.

4.     Line a quiche pan with baking paper.

5.     Pour in vegetable mixture and spread out evenly.

6.     Crumble feta over vegetable mixture.

7.     Pour egg mixture evenly over vegetable mixture.

8.     Bake for 25-35 minutes.