Shepherd's pie is a family favourite and this recipe with Indian spices is delicious. I got the idea for this having seen Nigella make one in Simply Nigella, however, as is always the way with cooking I've adapted it to suit my family and our tastes and in all honesty what I had in the cupboard at the time!
I love cooking with lamb as it has such a delicious flavour and as it tends to be grassfed it's good for you too! Lamb contains nutrients including iron, zinc, selenium, magnesium and B12. Grass-fed organic lamb is also a great source of omega-3 fatty acids.
FOR THE TOPPING
500g sweet potatoes
500g white potatoes (or swede works well too).
1 teaspoons sea salt flakes
1 x 15ml tablespoon black peppercorns
6 cardamom pods, cracked
approx 1 litre cold water
FOR THE FILLING
3 cloves garlic, peeled
thumb-sized piece (20g) fresh ginger, peeled (using a teaspoon to scrape the skin away is the easiest way to do this).
1 onion, peeled
seeds from 6 cardamom pods
1 teaspoon ground cumin
1 teaspoon ground coriander
2 x 15ml tablespoons cold-pressed coconut oil
2 teaspoons garam masala
1 teaspoon dried chilli flakes
1 teaspoon ground turmeric
500g minced lamb, preferably organic
1 x 400g can chopped tomatoes
100g red lentils
1/2 teaspoon sea salt flakes
2 x 15ml tablespoons Worcestershire sauce
HOW TO MAKE:
"Live in the sunshine. Swim in the sea. Drink in the wild air." Ralph Waldo Emerson
We've been enjoying amazing weather in Aberdeen over the last few months with lots of sunny days and very little rain. It is at this time of year that I naturally find that I gravitate more towards salads rather than roast dinners and stews. This photograph was taken last summer at Balmedie Beach. It was a glorious day and we all decided to head out for a picnic. The great thing about making salads is that they are really easy to make and require little preparation. You just have to cut up your vegetables, mix them up and you've got something delicious and nourishing to enjoy!
Olive Oil (for dressing)
Add either cold meats or nuts and seeds.
What are some of the health benefits of Avocado's?
Avocado's contain vital nutrients such as Vitamin K, Vitamin C and folate. They also contain monounsaturated fats which are the main dietary form of fat in the mediterranean diet, which have been linked to protection against heart disease, cancer and cognitive decline. They also contain chemical compounds known as carotenoids and phytonutrients which can lower inflammation, boost immunity and promote healthy growth and development. Avocados can also benefit digestive health as they are high in fibre, containing between 11-17g of fibre per fruit. There have been studies indicating that the fatty acids in avocados can also help to balance hormones and improve mood.
Health benefits of Tomatoes?
Tomatoes are a good source of Vitamin A and Vitamin C. It has been known for a decades that tomatoes contain lycopene and studies from the 1990's conducted by Harvard Medical School found that men who ate the most tomatoes had a lower risk of developing prostate cancer than those who did not eat tomatoes. Lycopene has also been recently associated with benefiting bone health and tomatoes also contain Vitamin K, an essential nutrient for bone health.
Health benefits of Olives?
Olives are high in antioxidants such as polyphenols and research shows they help boost levels of the antioxidant nutrient glutathione. Studies have also shown that Olives can help to lower blood pressure and help control and lower cholestrol. Olives are a good source of vital nutrients including Vitamin E.
Hope you enjoy your simple summer salad :)
128g Quinoa Flour
64g Chickpea Flour
One tablespoon Herbs de provence
1 clove crushed garlic
1 tablespoon olive oil
1 tablespoon raw honey
8 tablespoons cold water
1/2 teaspoon sea salt
Preheat the oven to 180 degrees celsius
Measure the flour
Add the flours, seasonings, olive oil and honey to the food processor
Turn on the food processor and add the water one tablespoon at a time until a thick dough is formed.
Grease the baking tray
For ease, you can roll the dough directly onto the baking tray using a rolling pin
Using a pizza cutter or sharp knife, slice the dough into squares and prick them with a fork.
Place the crackers in the oven for 15-20 minutes
Remove crackers from the oven and enjoy! :)
This mushroom and watercress soup is a delicious blend of some of nature's finest immune boosting ingredients. Containing mushrooms, watercress, chilli, ginger, onion and garlic, this delicious soup is packed full of prebiotics to feed the good gut bugs in the micro biome.
This delicious fish curry has become a family favourite and is a good way to get the nutritious benefits of eating fish if you don't like the taste. My daughter thought the fish was chicken and couldn't believe it when we told her it was Cod!
Cod is a great source of omega 3 and also an excellent source of iodine which is an important nutrient for thyroid health, skin health, growth and development in children and cancer prevention.
Hope you enjoy this recipe as much as we do!
700g Cod loins
1 large onion
1tsp ground turmeric
inch of ginger
1 tbsp ground coriander
1/2 tsp hot chilli powder
One pot of coconut yoghurt (or one can of coconut cream)
1 tsp sea salt
Cut the fish into 1 1/2 inch pieces
Rub 1/4 teaspoon turmeric and 1/4 teaspoon of sea salt into the fish
Heat the olive oil over a medium heat and fry the onion and ginger until the onions are lightly browned
Add the coriander, rest of the turmeric, chilli powder and paprika. Switch to a low heat and fry for 1-2 minutes.
Add the yoghurt or coconut milk to the pan and change to a medium heat. Add the salt.
Add the cod loins. Cover the pan with a lid and cook for 2-3 minutes.
Serve with vegetables of your choice and cauliflower rice.
4 tbsp olive oil
Cut the cauliflower into florets. Put the florets into a food processor and whizz them up until rice consistency. (Roughly 30 seconds.)
Add 4 tbsp olive oil to medium size frying pan and warm on a medium heat.
Then add the cauliflower and cook gently for about 6 and 7 minutes, stirring frequently on a low heat.
In our clinic, we commonly see food intolerances to gluten, wheat, dairy, eggs and yeast. This can make it really difficult when it comes to baking bread. This is our own recipe for something which requires none of the above which are commonly used in bread recipes. It has a wonderful texture and aroma when it comes out of the oven and makes a very satisfying and nourishing bread. The soaked chia seeds work really well as an egg replacement and are a great source of omega 3.
Millet is full of nutrients the body needs such as magnesium, calcium, tryptophan and b vitamins. The chickpea gives us a great source of folate, copper, iron, zinc and manganese. All of these are a good source of protein and therefore help to promote the feeling of satiety or fullness and are therefore ideal when it comes to controlling blood sugar and supporting weight management.
Pumpkin seeds make a great addition to this nutrient dense bread with good amounts of manganese and magnesium among others. Enjoy!
126g Chickpea Flour
126g Millet Flour
100g Chia Seeds
Handful of pumpkin seeds
1/2 tsp gluten free baking powder
80ml Olive Oil
One tbsp Apple Cider Vinegar
Coconut oil to grease the tin
Soak the chia seeds in the water and leave to soak while you prepare your bread. (Leave for roughly 40 minutes so they can properly expand and are more easily digested).
Combine the millet and chickpea flours together and add the baking powder and pumpkin seeds.
Add the Olive oil, apple cider vinegar and "chia seed eggs" and either stir thoroughly with a whisk by hand or use a food processor.
Grease your 2 pound loaf tin with coconut or olive oil. Pour your bread mix into the tin and bake in the oven for 45 minutes at 180 degrees celsius.
"Stir up, we beseech thee, O Lord, the wills of thy faithful people; that they, plenteously bringing forth the fruit of good works, may of thee be plenteously rewarded; through Jesus Christ our Lord. Amen "- Collect Sunday Next before Advent
Tradition has it that the Sunday before Advent is Stir Up Sunday because the collect said during the service at this time each year would remind the women in church to get cracking with their pudding. This gives it a month to sit happily in the cupboard slowly maturing ready for the big day. If you like you can make yours even further in advance, we actually had one this Christmas that we had made the year before and it was delicious. (Just make sure to feed it now and then as the alcohol helps to preserve it.)
Traditionally Christmas puddings were stirred from east to west to represent the journey of the Three Wise Men who followed that star to Bethlehem.
Harriette ﬁrst made a Christmas Pudding when she became gluten free as the shop bought just didn’t cut it and she has been making them ever since! This recipe makes 3 600ml or 1 pint puddings so why not gift one or two?
❖ 60g (2oz) each apricots/dates/prunes ﬁnely chopped
❖ 200g (8oz) each of sultanas, currents, raisins
❖ 100g (4oz) glacé cherries halved or use cranberries if you don’t like cherries.
❖ 50g (2oz) mixed peel chopped
❖ Juice and zest of one lemon
❖ 200ml (7ﬂoz) dry cider
❖ 4 tbsp each brandy and whiskey (or rum)
❖ 3tbsp blackstrap molasses
❖ 1 tbsp cocoa powder
❖ 2tsp mixed spice
❖ 1 tsp ground cinnamon
❖ 1 desert apple cored and grated
❖ 200g (8oz) Coconut oil or unsalted butter (grass fed)
❖ 150g (6oz) coconut sugar.
❖ 3 eggs beaten
❖ 75g (3oz) Gluten free SR ﬂour
❖ 100g (4oz) Gluten free breadcrumbs
❖ 75g (3oz) chopped walnuts
❖ 75g (3oz) Ground almonds
Method: Not as tricky as you think…it really is a case of chuck it together and mix!
1. Place all ingredients in list one in a bowl and mix. Cover and leave overnight or up to two days to allow the fruit to soak.
2. Preheat the oven to 160 degrees C (325F/ Gas 3)
3.Lightly grease basins and line with parchment (We bought some wonderful Pudding Bowls and these make awesome gifts)
4.Cream Coconut Oil/butter and sugar together in large bowl until ﬂuffy. Add eggs (organic of course!) whisking between each one (messy otherwise!)
5. Gradually fold in the ﬂour with a metal spoon
6. Whizz up some breadcrumbs (or break by hand) using gluten free bread bought from any shop and add to mixture.
7. Then add walnuts (brain food!), almonds (packed with calcium!) and that gorgeous fruit and juices and we have ourselves a glorious Christmas Pudding!
8. Transfer to pudding bowl and cover with parchment pleated in the middle (a 1” fold) to allow for rising. Tie with a string (or if you’re super posh like us a ribbon!)
9. Place pudding bowl in a roasting dish and pour in boiling water from the kettle up to half way up the bowl.
10. Place in the oven and bake for 2 hours. You WILL NEED to top up the boiling water so check every half hour and add more as needed. When cooked, leave to cool. 11. To cook for eating, follow the same process with the water in a roasting dish but this time with a slightly higher oven temp (180/350) and only for 35 mins.
12. Don’t forget to have the matches at the ready for the ﬂaming ceremony. Transfer your pud to a suitable serving plate. Then pour over some brandy, strike with a match and watch in wonder at the fruits of your labours until the ﬂames die down. 13. Add custard, cream, brandy sauce or other favourite and ENJOY!
Thousands of pumpkins are carved every Halloween and sadly a huge amount of perfectly edible flesh ends up in the bin! So if you’re wondering what to do with your left over pumpkin flesh why not try our Spicy Pumpkin Soup?
500g of Pumpkin
2 small/medium onions
3 cloves of garlic
1tsp of chilli flakes
1tsp of ground corriander
1 litre of chicken or vegetable stock
1tsp of coconut oil for frying
1. Roughly chop Pumpkin, carrots, onions and garlic.
2. Fry onions in coconut oil until they start to soften.
3. Add the other veg and sprinkle over spices. Stir until well coated.
4. Pour over stock.
5. Bring to the boil and then simmer for 20-30minutes until veg is soft. Allow to cool a little then blitz with hand held blender and then serve.
When people go gluten and dairy free, often the first thing they think is, "Oh no! I can't eat pizza!" However, this doesn't have to be the case. There is always a way to do things with a little imagination. This pizza recipe is not only gluten and dairy free, but also maize and yeast free.
The base couldn't be easier. It's basically Gram Flour (made from chickpeas) and water. Use a mug full of each, whisk together and fry in some extra virgin olive oil or Coconut Oil. You may want to fry a minute or two longer the normal to ensure they are firm before adding your topping. Place into a baking tray or pizza tray if you have one.
Cover your base with chopped tomatoes or passata. Did you know that tomatoes release an important antioxidant called lycopene on heating? Lycopene is important for cancer prevention and is especially helpful in prostate health.
For your topping, simply fry some onions and other vegetables that you have available such as mushrooms, peppers or courgettes in a pan until soft. Then simply cover your tomato sauce with your veg and a few delicious olives. Season with some sea salt and black pepper and a good sprinkle of oregano or mixed herbs. Add some cold meats (if you prefer) and your choice of cheese. (Both Sainsbury's and Tesco have a range of Dairy free cheeses to suit your palate.)
Finally, pop in a medium pre-heated oven or under a grill for a minute or two to melt the cheese and serve. Simple as that! You could make this when you're super tired and have next to nothing in the house. I did! Enjoy with a crunchy salad.
The base obviously has the texture of a pancake but I have to say it tastes absolutely delicious!
The advantage of using gram flour is that it is high in magnesium, calcium and folate and B6 (making it ideal for pregnancy!) It's high fibre along with protein means that it supports energy and weight management through supporting blood glucose.
Bon appetit! x
I made these delicious coconut cakes a couple of weeks ago when I fancied a sweet treat on a Sunday afternoon. I decided to have a go with some coconut flour which I had in typical fashion, bought a couple of months ago and then forgotten about. If you haven't tried coconut flour before it's a great alternative to regular grain based flours. Unlike regular flour coconut flour is high in fibre, protein and good fats.
Benefits of Coconut Flour:
Enjoy with a lovely cup of Earl Grey and a sunny afternoon/best friend/good book. If you have a go please let us know how you get on.
If you would like to find out more about the benefits of coconuts feel free to pop into the shop to find out more. We have lovely organic coconut flour, oil and sugar in stock. :)
Yummy recipes to feed body and soul!
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