Paleo Naan Bread

This recipe is super easy and we always make it with our favourite butter chicken. This recipe can also be adapted to make paleo wraps/tortillas. There is a note below about altering the recipe to achieve this.

Happy cooking!

Wet Ingredients

  • 2 Eggs
  • 1 cup Coconut cream
  • 100mL of water
  • 1 tbsp Olive Oil

Dry Ingredients

  • 5 tbsp Coconut flour
  • 1/4 tsp Sea salt
  • 3/4 cup Tapioca flour
  • Butter/ghee/coconut oil to cook in

Instructions:
Step 1: Combine wet ingredients and whisk well.

Step 2: Combine dry ingredients in a separate bowl.

Step 3: Add the two mixtures and combine well until smooth consistency is formed. It should be like a thick pancake batter. If it is too thick, add water 1 tbsp at a time until desired consistency is achieved.

Step 4: Cook the same way you would pancakes, in a fry pan with a little oil, and flip when golden brown or bubbles start appearing.

This recipe can also be made into wraps, by decreasing the coconut flour to 3 tbsp, and having a runnier batter.

Throw Together Meals

Sometimes, we just throw our meals together.

And I don’t mean carelessly, or without thought. More referring to the food we make when we are short on time, mismatching foods or simply finishing up left overs to clean out the fridge.

Last night, I had a cheap cut of meat, which I slow cooked for a few hours, and added some herbs and tomato paste to make a gravy. In the last 20 minutes I threw in some thinly sliced veges to soften, and steamed some cauli and sweet potato on the stove to make a mash. Topped with some quark (European style cottage cheese) and it was so tasty!

slow cook

Today for lunch, we had an odd half zucchini sitting in the fridge. I sliced it up, topped with koy cheese and paprika and grilled it for 10 minutes. It came out toasty, and I added fresh parsley, spring onions and pepitas.

grilled zucchini

It’s great to share simple and easy meals. They don’t have to skimp on nutrition, quality or flavour. Share with us your go to ‘throw together’ meals!

 

Paleo Tortilla/Pizza Base Recipe

Sometimes, I just feel like a wrap. A nice soft wrap with tasty fillings. But if you go into the supermarket, you’ll quickly find that gluten free wraps are difficult to find, and if you do get lucky, chances are they have other nasties like soy, preservatives and flavours added. Perhaps gluten free, but not so Paleo.

I researched some Paleo recipes for tortillas online and played around with a couple of the recipes, tweaking the mix as I went. This is the final recipe that I used, and even it didn’t quite cut it as a tortilla. The end result was crunchy, like a flat bread and rather than light and soft like a wrap. Not to worry, we topped them with some leftover pork/chicken, roast veg, homemade tomato sauce and spinach. We put them under the grill for about 8 minutes, and it made a super yummy dinner.

gluten free pizza base

So, use this recipe as you wish. As a pizza base, or maybe a rigid tortilla. Either way, very yummy and ticks the Paleo boxes!

 

Ingredients

2 eggs whisked

1/2 cup of water

1 cup of full fat coconut milk (or you can use almond milk

1 tbs of olive oil

1 cup of tapioca flour

3 tbs of coconut flour

1/4 tsp sea salt

Instructions

Step 1: In a mixing bowl, combine all the above wet ingredients (including the tablespoon of oil)

Step 2: In a separate bowl, combine the salt and flours together, give it a quick whisk to combine

Step 3: Pour wet ingredients into dry ingredients bowl and whisk until fully combined

Step 4: Lightly grease your fry-pan with olive or coconut oil (we used a 10″ non-stick pan)

Step 5:  Heat pan on medium to medium-low heat; when hot pour 1/3 cup of batter into center of pan to form about a 6″ circle

Step 7: Cook for 2-3 minutes until tortilla is lightly browned on the bottom

Step 8: Flip and cook about 1 to 1 1/2 minutes on the opposite side until browned

Step 9: Place tortillas on a paper-towel lined plate

Makes about 6 tortillas/pizza bases about 6-inches in diameter

gluten free tortilla

Lunch Inspiration: Rice Paper Rolls

This is a great meal to have any time of day. If you’re strapped for time, or just want something light, yet filling. Rice paper rolls are super easy and if you’re using fresh veges they are crispy, delicious and full of goodness!

What I used: avo, carrot, capsicum, spinach leaves and some chicken pieces.
What I used: avo, carrot, capsicum, spinach leaves and some chicken pieces.

Get some good quality rice paper rolls, make sure they don’t contain any nasties like preservatives, colours, additives or refined ingredients.

Ingredients

Rice paper

Warm water

Fresh veges chopped length ways

Meat (if desired)

Dipping Sauces (I used sweet chilli + ginger, and Tamari)

 

Instructions- it’s best if you set up a work station ahead of time to work through quickly and efficiently.

ricepaper rolls
Soaking container, wet tea towl, veges, meat and of course the rice paper are all prepped and ready for show time.

 

Step 1: Place warm water in a container big enough to hold the rice paper when it is flat.

Step 2: Soak the rice paper for 30 seconds in the warm water, and have a wet tea towl on standby to place it on to, after it has soaked and become soft.

Step 3: Place on the wet tea towel, and flatten out all the edges.

Step 4: Place fillings of choice near the middle, on the edge closest to you, in a horizontal line.

Step 5: Wrap them up by tucking and rolling the rice paper away from you and closing the outer ends as you go.

Step 6: Eat fresh with your dipping sauce.

Mmmm 🙂 so tasty.

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Paleo Beetroot Soup – Nourishing and Tonifying

This is a soup to nourish the body. It is absolutely flavourful and easy to eat. The vibrant colour makes this an impressive dish and would the be perfect addition to a Paleo dinner party. With its potent nutritional benefits, this is definitely one I have added to my repertoire of healing soups, when my body is in need of some TLC.

Research found that beetroots contain anti-carcinogens and can increase the uptake of oxygen by as much as 400 percent, due to the red pigmentation matter in the root. This helps our bodies fight against infection, cancerous cells and increase our cardiovascular system’s health.

Nutritionally, beetroots are full of folate, iron, potassium and vitamin C. There are only 36 calories per 100g of beetroot, which make it a great choice if you are looking for food containing high fibre and low calories.

beetroot soup

Ingredients

1 large onion

2 teaspoons of garlic

1-2 beetroots

700mL of stock (or homemade bone broth)

1/2 cup of fresh herbs (I used parsley, basil and thyme)

1 teaspoon of cinnamon

2 carrots

2 cups of baby spinach

A good pinch of Salt and Pepper

2 tablespoons of butter/coconut oil

Roasted beetroot
Roasted beetroot

 

Instructions:

Step 1: Drizzle the beetroots in a little oil, salt and pepper and roast the beetroots in the oven for around an hour. I didn’t take the skins off at all for this recipe, but if you feel the need- they can be peeled while raw or the skin can be cut off after roasting.

Step 2: Roughly chop up the onion, garlic, and carrots.

Step 3: In a warm saucepan melt the butter/coconut oil, and gently cook the onion and garlic until the onion is translucent and fragrant.

Step 4: Add the herbs to the saucepan, along with the carrots. After about 2 minutes add the stock and cinnamon.

Step 5: Roughly chop the beetroots and add them to the saucepan. Cover and allow to simmer for 20 minutes, or until the carrots are cooked through. Alternatively, slow cook for 3-4 hours on low. Turn the heat off and add the baby spinach- it will wilt really quickly, this is perfect.

Step 6: Blend (I used my Bamix hand blender) and serve with fresh basil leaves and a drizzle of Greek Yoghurt, feta or goats cheese if you eat dairy.

 

Gluten free Crust-less Quiche / Zucchini Slice

This recipe is a-mazing. It is so tasty, versatile and delicious. You can eat it warm on its own, or cold with a salad. It makes a great breakfast that you can prepare ahead of time, or lunch or dinner.

By mixing together a little flour, milk, eggs and cheese it creates a quiche texture and holds together wonderfully. I used kefir milk in this recipe, it makes it rich and creamy- and has added health benefits. You can read more about kefir here.

I’m going to be completely honest, and say that there is no photo of what the quiche looks like when it is cooked. As soon as I pulled this out of the oven, Regan and I attacked it with a fork each and ate the whole thing!

It had been cooking in the oven, and the house smelt divine. We were salivating by the time the buzzer went off on the oven- and the rest is history.

Ingredients 
3 bacon rashers
½ cup fresh herbs, chopped (I used parsley, basil, thyme and chives)
4 eggs
1/2 cup gluten free self raising flour sifted
1 1/2 cups milk or kefir milk
1 cup grated cheese (I used parmesan and cheddar)

Optional: Vegetables- I always add about 2 cups of vegetables, mushrooms, zucchini, sweet potato… whatever takes your fancy.

Instructions
Step 1: Preheat oven to 200°C.

Step 2: Chop up onion, bacon and herbs.

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Step 3: Saute onion until translucent, add bacon and fry until lightly browned.

Step 4: Meanwhile, place the eggs and flour in a bowl and whisk well to combine. Gradually add the milk/kefir and whisk to combine.

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Step 5: Place the bacon, herbs and cheese and vegetables in a lightly greased 24 cm round ovenproof baking dish.

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Step 6: Pour over the milk mixture, and cover loosely with aluminium foil. Bake for 30 minutes, uncover and cook for a further 10 minutes or until cooked through and slightly golden.

zucchinislice

Cooking Sushi Rice

How to cook Sushi Rice:

I used Make My Sushi website for detailed instructions. I have condensed them for you here:

Sushi Rice

Sushi rice is a thing, all on it’s own. It gives sushi a unique flavour and texture and is a very important component to sushi making. Fuji Mama has written a blog post about it here.

There are a few types of rice you can use, I simply used some sushi rice from Woolworths, found in the international food section.

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Measuring and preparing the rice

A good rule of thumb is 1 cup uncooked rice = 3 rolls. Wash the rice with running water for 1-2 minutes until there is no more starch coming out of it- or the water is running clear.

Wash the rice
Wash the rice

After washing, place the rice in a pot. Add a little bit more water than rice (the ratio is 1.15 cup of water for each cup of rice).

Cooking the rice

Cook on high heat and uncovered. Stir every minute or two, until the water boils.

Cook on high until the water boils, then cover and turn the heat back
Cook on high until the water boils, then cover and turn the heat back

Then, lower the heat to minimum and cover the pot, no more stirring is required.

After 6-8 min, check the water level – If there is no more water, only bigger grains of rice in the pot, that means the rice is ready.

Taking out the rice

First, use only a wooden spoon to handle the cooked rice. A metal spoon will damage the rice, and can also react with the vinegar we’ll add later.

Second, don’t scrape the rice out from the bottom of the pot. If it comes out easily, good, if not – leave it be. The rice at the bottom is dry and burned so it won’t taste so good.

Use a wooden or plastic bowl to put the rice in to chill.

Seasoning the rice

In order for the rice to taste like sushi rice (and not like an ordinary rice), you need to add rice vinegar to it right after you take it out of the pot.

sushi15

How is this done?

For 3 cups of (uncooked) rice, use ½ cup of rice vinegar, 2 tablespoons of sugar and 2 teaspoons of salt.

Mix together in small pot, on medium heat until all solids are mixed in.
Pour mixture on rice and stir well.

Let rice cool down for a few minutes until it is within the room temperature. Don’t put the rice in the fridge to make it cool faster – that will damage the rice.

Now you have sushi rice! See my DIY guide for making sushi at home.

sushi8

DIY: Making Sushi

Sushi is one of those amazing foods that can be eaten as a snack or a full meal. It is nutritious and delicious, and can be filled with almost anything.

I baked some salmon, and cut up some carrot, avocado, bok choy and capsicum. Pre-preparing your meat and vegetables makes the sushi making process quick and easy. Although, the prep can be a little time consuming.

sushi5

sushi6

 

 

How to cook Sushi Rice:

I used Make My Sushi website for detailed instructions. I have condensed them for you here.

Things you’ll need to make sushi

In depth tutorial available at Make My Sushi.

  1. A bamboo mat
  2. Nori sheets (seaweed)
  3. Sushi rice
  4. Fillings (fish and or vegetables to your liking).sushi2

Instructions:

Step 1 Nori: 

Feel the nori sheet from both sides and you will find one side to be a bit smooth and the other a little rough. The nori should lay on the rolling mat with the rough side facing upwards.

Place nori on the bamboo mat
Place nori on the bamboo mat

Step 2 Rice:

After cooking the sushi rice, allow it to cool to room temperature.

Get your hands wet, and make about a handful of rice to a ball of rice. It’s important to keep your hands wet while working with sushi rice because it is sticky.

Have a bowl of water (with a bit of rice vinegar added to it) and a dry hand-towel nearby when making sushi.

Cook the rice and leave to cool
Cook the rice and leave to cool

Step 3 Spread:

Gently put the rice ball in the middle of the nori sheet, and start spreading it equally on the nori, creating a layer of rice covering almost the entire sheet except the upper margin of about 2 cm that should be kept uncovered.

Later on, the margins need to be empty of rice in order to close to sushi roll properly. Be careful not to compress the rice, but merely spread it over the nori.

Gently spread rice on the nori
Gently spread rice on the nori

Step 4 Filling:

Now it’s time to place a slice of meat (preferably no more than one) on the edge of the nori.

Then place 1-3 pre-cut slices of vegetables (carrot, cucumber, green onion, asparagus, and so on… allow yourself to get wild on this matter).

sushi7

Step 5 Rolling:

Using the closer edge of the rolling mat, close on the filling with the nori making a rectangular shaped hill and tighten it from above.

sushi8

Step 6 More Rolling:

Move forward, continue rolling in the rectangular hill steps, keeping it tight with every move until you reach the end of the nori. Put pressure on the roll from all three sides at all time, especially on stops to allow it to roll tightly.

sushi9

Step 7 Cutting:

Use a wet, sharp knife to cut the roll in to little sushi units. 6-8 units per roll – that’s your call.

Use a sharp, wet knife to cut the sushi
Use a sharp, wet knife to cut the sushi

Enjoy! Sushi is a great picnic food- even if it’s on your lounge room floor 🙂

sushi13

sushi14

 

Bone Broth Recipe

Homemade vs Store Bought? 

I would say that it’s very worth making your own beef stock. There is such a huge difference between the beef stock that you can buy, and the stock that you make, it’s amazing. And when you cook it for a few days, some of the bones end up soft and all of those minerals go into the broth. It can be intensely satisfying to drink just a cup of broth, especially if your body is low on minerals. Times when I’ve felt run down especially in the winter I’ve made beef stock instead of taking vitamins. I’ve found that my body seems to respond to ‘food vitamins’ better, which I guess makes sense since that’s how we were made to take in our vitamins. Beef broth is a great way to manage afternoon hunger between lunch and dinner and a great alternative to coffee if you’re trying to kick the caffeine habit.

People that don’t typically eat a lot of beef will potentially do really well with a bit of meat in beef stock, or just beef broth alone. All of the minerals and gelatin in the stock help the body digest meat more efficiently.

A Few Points on Making Bone Broth

  • Brown your meaty bones really well on both sides before putting them into the pot, this enriches the flavour and gives it a dark amber colour.
  • Save bits of meat in a bag in the freezer to add to the stockpot. Label your bag though so you know what it is for!stock 2
  • Do NOT skip the vinegar step, it draws the minerals out of the bones
  • Freeze your carrot, garlic, onion and celery (I save all vegetable cuttings, except onions) trimmings in a bag, and add to the potstock
  • Let the pot sit for longer than you think is possible, it will be fine over 2 or even 3 days. Turn the stove off at night if you want and then turn it back on in the morning.
  • OR Cook in a Slow Cooker- switch it on low and leave it for 30 hours (this is actually more energy efficient that using gas or an electrical element)

Equipment:

  • Knife
  • Fine strainer
  • Stockpot or Crock Pot / Slow Cooker
  • Glass Jars or Ice-cube trays for storage
  • Roasting tray

Ingredients:

  • 2 kg of stock bones
  • 2 liters of filtered water
  • 1/4 cup vinegar, apple cider vinegar or kombucha
  • Vegetable scraps (I often use kale stems, pumpkin seeds or ends of zucchini)
  • Chop up some staples, like onion, carrot and celery.
  • Herbs
  • Himalayan salt optional – for after broth is completed

Preparation:

  1. Optional: Place all of your bones that have meaty bits on them on a roasting pan and brown in the oven at 200*C degrees until well-browned (30-60 minutes usually). Or you can just put them in raw.
  2. Meanwhile, throw all of your non-meaty marrow bones into a stockpot/slow cooker, add the water, vinegar and vegetables.
  3. Turn the slow cooker on high.stock4
  4. Add the browned bones to the pot, deglaze your roasting pan with hot water and get up all of the brown bits, pour this liquid into the pot. Add additional water if needed to cover the bones.
  5. Bring to a boil on high and remove the scum/foam that rises to the top. Checking back every hour or so, until no more foam appears. No need to remove the floating fat.
  6. Reduce heat, cover and simmer on low for at least 12 hours and as long as 72 hours. The longer you cook the stock, the more rich and flavorful it will be.stock3
  7. After a 2-3 hours you will want to ‘rescue’ any of the meat you need for recipes or marrow that you’d like to eat. Using tongs find your marrow bones, pop out the marrow with a small knife and return the bone to the pot.
  8. After you simmer for 12-72 hours, Nourishing Traditions describes it perfectly:

You will now have a pot of rather repulsive-looking brown liquid containing globs of gelantinous and fatty material. It doesn’t even smell particularly good. But don’t despair. After straining you will have a delicious and nourishing clear broth that forms the basis for many other recipes in this book.

9. Remove the bones with a slotted spoon and/or tongs. Strain the stock into a large bowl, and allow to cool. Distribute the stock amongst the jars, or ice-cube trays, then freeze or refrigerate.

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10. You can remove the congealed fat after refrigerating or even freezing and use it for  cooking.

BoneBroth

French Onion Soup: Slow cooked

French onion soup is one of those delicious classics that has worked its way into many homes, not only as a meal but also used as a base flavour for many dishes. Recognised for its caramelized smell and umami affect on the taste buds, French onion soup is comforting and delicious.

Often times, when a recipe calls for a rich savoury taste, you will find a packet of French onion soup on the ingredients list. However, many packet soups contain preservatives, colours, flavours, loads of salt and can be quite inauthentic. For me, this is an unsatisfying means to an end- especially when the soup can be easily and cheaply made.

I made this in my slow cooker- prep was quick and easy and I love the fact that I can turn it on, and leave it, while the magical slow cooker fairy makes my soup. I also roasted my onions in the oven (skin on) and just peeled them and popped them in with all the other ingredients. I thought this gave the soup heartiness and a rich depth of flavour. This can also be cooked, and then frozen in usable portion sizes, for later on.

Ingredients

8 medium brown onions

3 garlic cloves, chopped

4 tablespoons of butter

2 tablespoons balsamic vinegar

2 tablespoons brown sugar

1 1/2 cups of white wine

2-3 cups of stock

3/4 cup of water

1 teaspoon fresh thyme/rosemary (I used both)

salt and pepper

 

Method

Step 1: Roast off onions in oven (I did mine with skin on).

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Step 2: While the onions are roasting, turn the the slow cooker on high and add butter, garlic and herbs.

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Step 3: After the onions have roasted and cooled, peel off onion skin and put them in the slow cooker. I didn’t cut mine up, because I’ll blend it all together at the end.

frenchonionsoup5

Step 4: Add the liquids, and salt and pepper.

Step 5: Cook on high, with the lid on for 3-4 hours and add flour to thicken if necessary. Mine was really thick at this stage, and didn’t need any flour.

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Step 6: After the soup is at your desired consistency, blend together (a stick blender works well).

frenchonionsoup

This recipe can be frozen. It is a good idea to pre-portion the soup before freezing. The best way I have found to do this is to freeze in ice-cube trays. Enjoy!

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