Today’s recipe is a simple, gluten and dairy free snack with only 2 ingredients!
These tamari roasted almonds are a healthy and delicious snack. They’re crunchy and salty and keep your blood sugar balanced.
They’re also a great addition to your lunch or dinner! Almonds have a good amount of plant based protein, fiber and healthy fats. On top of that they’re high in vitamin E and magnesium. And they’re gluten and dairy free.
Tamari is the gluten free version of soya sauce – it’s made with only fermented soya beans, where as most soya sauces are made with soya beans and wheat. So if you like to keep it gluten free it’s important to read the label.
Nuts are nutritious and should be part of your diet – except of course when you’re allergic or sensitive to them. If you are, try tamari coating and roasting pumpkin seeds and sunflower seeds!
Because nuts and seeds can be high in calories and some are high in oxalates the advice is to not go crazy on them; keep it to 100 grams a day or less.
Do you eat nuts and seeds every day? Let us know in the comments!
It’s the beginning of July now and the greens outside in my garden are thriving! At the moment I have an abundance of coriander, parsley and spring onions and I made them into a green sauce today.
There is a lot of goodness in this sauce. Parsley is very high in vitamin A and C and contains more iron than any other leafy green. It’s a diuretic (it removes excess water from the body), helps with cramping (period cramps!) and supports digestion.
Coriander also contains plentiful vitamin A, B and C and is packed with anti-oxidants. It is a strong antimicrobial and a digestive aid – great for those with Irritable Bowel Syndrome (IBS)! The most remarkable property is that it helps to move heavy metals out of the body.
Of course spring onion and garlic are very powerful antimicrobials and are also used a lot for lowering blood pressure.
You can use this sauce to cheer up any meal. I often use it on my salad. On new potatoes is also very delish. Just tried it on an oatcake with tahini, yum!
You can use the herbs you have and make a mixture: rocket, dill, young dandelion leaves, marjoram, lemon balm… You can make it with a blender or small food processor but also by just chopping finely and then mixing by hand.
1 bunch of parsley (30 gr)
1 bunch of coriander (30 gr) (or another bunch of parsley!)
2 gloves of garlic (or more if you like)
2 spring onions
1/3 – 1/2 cup of your best quality olive oil
2 tbsp of lemon or lime juice
1/2 tsp of salt
pepper to taste
optional: add 1/4 tsp of chilli flakes and you’ve made chimichurri!
Chop greens, spring onion and mince garlic. Add the other ingredients and mix well.
Or: add everything to a blender and blend until smooth. That’s what I did. Enjoy!
I used to make tons of jam from the berries in my garden. I had a recipe that used only half the sugar. But that’s still a lot of sugar. So I stopped doing that. And was looking for a way to make jam without a lot of sugar.
Now I make small batches with any kind of fruit available and use chia seeds to thicken it into a delicious jam. And this jam actually helps to keep your gut functioning well.
Berries are just great. They are loaded with anti-oxidants, have a good amount of plant nutrients, minerals and fiber and they help fight inflammation. Plus: the beneficial bacteria in your gut thrive on them.
More fiber, less sugar
Chia seeds also pack a nutritional punch. Almost all their carbs are fiber, they have a decent amount of protein ánd are high in Omega 3 fatty acids. I have not tried this yet but I think you could use the cheaper linseeds as well. They are just as amazing. I do think you need to use them freshly ground, so not whole.
I really love making this make jam without a lot of sugar!
Are you looking for more recipes? I post a weekly recipe on my blog.
2 cups of berries, any kind. They can be fresh or frozen
2 tbps of chia seeds
1-2 tbsp of unrefined sweetener (maple syrup or raw honey work well)
1 tbsp of freshly squeezed lemon (optional, depending on the tartness of the fruit)
How to do it:
Heat fruit in a small saucepan over medium heat, stirring until the fruit is heated through and begins to break down and bubble.
Use a spoon or potato masher to mash the fruit to your desired consistency.
Stir in the chia seeds and lemon juice.
Now add your sweetener to taste – but in moderation. Start with 1 tablespoon.
Remove from heat and let cool for a bit. The jam will get thicker!
Give the jam another good stir. Then serve or transfer to a jar
It keeps for up to 1 week in the fridge or , up to 3 months in the freezer.
A few weeks ago my husband Hugo had to rush himself into hospital because a tiny splinter in his thumb had caused an infection that quickly turned into sepsis.
That was scary. Hallelujah for antibiotics! They probably saved his life.
He was on an antibiotic drip for two days and then on oral antibiotics for a week.
After that his sensitive digestion was off. He was bloated most of the day, had stomach pain and acid reflux. And he was tired.
You know, antibiotics didn’t just kill the bacteria in his thumb, but also disturbed the delicate balance of the bacteria in his gut.
He had already started taking probiotics in the hospital. And on top of that I made sure he ate homemade yoghurt, kefir, sauerkraut, pickles and a small glass of beet kvass every single day.
Three weeks later he’s feeling fine again.
Kvass is a traditional eastern European beverage that was originally made from fermenting stale bread. Made with beetroot it’s a beautiful deep red drink with a great taste. Here’s how you make it:
For a 1 litre jar:
1 medium organic beetroot
5-6 slices of ginger (you can leave the skin on if organic)
1.5 teaspoon good quality sea salt (so not table salt)
I like to use a fermentation jar because it’s super easy and the kvass doesn’t get moldy. That’s because these jars have an airlock; when the fermentation process starts, the bacteria produce CO2. That pushes the oxygen out of the jar and because of the airlock no new oxygen can come in.
I use Kilner 1 litre jars with regular sized mouth and
special fermentation lids.
Here is a recipe for something sweet and delicious and satisfying that doesn’t have any refined sugar, gluten or dairy.
I found it in one of the great cookbooks by the sisters Hemsley and Hemsley Good and Simple and I often bring it to parties and potlucks – so I know I can have a really delicious dessert as well 🙂
H&H call it Fridge Fudge but I think it tastes more like halva, but less sweet. Anyway, it has some good fiber, lots of minerals from the sesame seeds and good fats from the tahini and the coconut oil.
It’s a really simple procedure and there’s one important thing to remember: it needs to stay cooled. As soon as you leave it on the table for longer than say twenty minutes, it starts getting too soft and it loses it’s bite. Still great taste though.
You will need a simple food processor. Now you don’t need a big and expensive one; for this recipe I use the one that came with my stick blender. If you don’t have one of these, I think it worth considering. I use it almost every day: to blend soups and sauces, make energy balls and chop onions and garlic very finely.
Makes 12 – 15 small squares
85 gr dates: use the cheaper ones that are a bit harder and dryer, like these. So not the more expensive and squishy Medjool dates…
Golden or turmeric milk is a cow’s, nut or coconut milk, heated with a good amount of turmeric in it. I shouldn’t be saying this as a nutrition and herb expert because of it’s great properties, but… I didn’t like to drink it! The reason was that I used turmeric powder. That leaves you with quite a lot of bits in your milk and it has quite a strong bitter taste.
But now they’re selling fresh turmeric root in my local shop, so I decided to try again. Delicious! I loved it! Maybe you want to have a try as well.
Turmeric is well known for it’s anti-inflammatory properties. And this is not something woo woo to brush aside: there are currently over 10,000 peer-reviewed articles published proving turmeric benefits, especially one of its renowned healing compounds, curcumin.
In several of those papers the researchers compared turmeric to conventional medicine, and found out it worked equally well or even better than the pharmaceutical medication!
Recently turmeric has even been recognised for helping with depression!
Turmeric milk recipe
I like to use fresh ginger root in my turmeric milk as well, as it makes it nice and warming. And I do add a tiny bit of sweetener.
One warning: turmeric can stain your clothes yellow, so don’t wear your new white shirt and make sure you put on a apron!
1 tbsp grated fresh ginger
1 tbsp grated fresh turmeric
Optional: a teaspoon of cinnamon
1/2 mug of coconut milk from a can, full fat
1/2 mug of water
Or; 1 mug of home made nut or seed milk
A tiny bit of sweetener: 3 drops of liquid stevia or a teaspoon of raw honey or maple syrup, optional
Put all your ingredients except for the sweetener in a saucepan
Heat gently until hot but not boiling
Leave it on a very low heat for 5 minutes
Pour through a tea strainer and add the sweetener if you want
Hummus is such a versatile and easy to make dish! I make this hummus recipe nearly every week because it’s a great one to have in my fridge in case of a snack attack. Or when the lunch of dinner I made is a bit bland or low in protein and healthy fats. This one is great for blood sugar and hormone balance!
It’s lovely as a snack with carrot, cucumber or bell pepper cut in sticks. A great one to bring with you when traveling as well!
Dried chickpeas vs cans
I use dried chickpeas, as ‘they’ use hormone balance disrupting Bisphenol-A (BPA) for the lining of the cans. Even the organic ones. Yikes! And I can’t find any beans in glass near to me. Anyway, cooking your chickpeas is easy peasy and cheap.
I start with a cup of dried chickpeas and soak them overnight with two tablespoons of apple cider vinegar. This makes them a lot easier to digest. In the morning I rinse them well and discard any dark ones. Then I gently cook them with some salt until they are firm and not mushy. It depends on their age how long it takes! If they are too firm, let them simmer for another half hour with the lid on.
This would give you enough to store some in the freezer so you’ll have enough for 3 or 4 batches of hummus!
Serves 4 Ingredients:
1 heaping cup of cooked chickpeas
1 tbsp of fresh lemon juice. You can add more after tasting.
1 big or two small garlic cloves
1 level teaspoon ground cumin
¼ tsp of salt
½ cup of tahini
4 tbsp of water
2 tbsp of olive oil
optional: smoked paprika powder
You can use a small or big a food processor or a hand held blender for this. Don’t have any of these? No problem. You can also use a fork. Make sure you cut the garlic very finely or use garlic powder (1/4 tsp) to avoid having a big clump of raw garlic…
How to do it:
Press or finely cut garlic
Put chickpeas, salt, tahini, garlic, 1 tbsp of olive oil, 2 tbsp of water, cumin in food processor or container for blender.
Blend and then taste! Make thinner with water and add salt, lemon, garlic or cumin to taste.
Put in a bowl, drizzle the rest of the olive oil over it and shake some (smoked) paprika powder on for taste and beauty.
During the cold and dark winter months I have been enjoying a warming and nourishing drink: my healthy hot chocolate! And I’m happy to share my recipe.
The inspiration came around at a time where I decided to stop drinking caffeinated coffee because I wasn’t sleeping well. At the same time I was looking for a mid morning snack with a good amount of protein to keep me going without an energy dip. The idea was it would prevent a snack attack later in the day.
So this is what I came up with. I make my healthy hot chocolate with my homemade cashew nut milk, raw cacao, collagen powder, maca powder, a pinch of sea salt and a bit of maple syrup.
In case you didn’t know yet, raw cacao powder is so much nicer that the regular stuff. It has a delicate chocolate taste. It is much less processed than cocoa powder or chocolate bars. Cacao is thought to be the highest source of antioxidants and of magnesium of all foods.
Collagen powder has many health benefits. It improves the health of your skin and hair, reduces joint pain and degeneration. And since it heals and seals the protective lining of your gut as well it helps to heal leaky gut.
One of the benefits of maca root is that it increases fertility in both men and women. It’s a hormone balancer,and a booster for the immune system.
Maca is considered an adaptogen, which means that it helps the body naturally adapt to stressors like a busy schedule, demanding job, or illness, for example.
I notice that when I consume maca it gives me energy, like coffee would do, but without the crash afterwards. It makes me feel more grounded and alive. It helps me with restoring my hormone balance and it elevates endorphins, the feel good hormone. On top of that maca is its relatively high in protein, fiber, calcium and magnesium!