Tag: Gluten free

Paleo Fennel Seed Bread

Paleo Fennel Seed Bread

Posted on by Nice Asana Wellbeing

Paleo Fennel Seed Bread

I love having a fall back paleo bread for those lazy Sunday’s when all I want is a big plate of poachies on toast. Let’s face it, an eggy breakie is just not the same without something to mop up the yolk!

The fennel in this bread gives it a warming component that is great for digestion.

 

  • 1 cup almond meal
  • ¾ cup flax meal (also known as linseed meal)
  • pinch of salt
  • ½ tsp baking soda
  • ½ tsp baking powder
  • 3 free range eggs, at room temperature
  • 2 Tbls coconut oil, melted
  • ¼ cup water
  • 1 tsp honey or maple syrup
  • 1-2 Tbls whole fennel seeds

 

Preparation

1. Preheat over at 180C (350 F). Grease a 23 x 13 cm loaf tin or French stick tin as seen below. Line with baking paper.

2. In a large bowl combine almond meal, flax meal, salt, baking powder, baking soda and fennel seeds.

3. Make a well in the center and add eggs, water and honey. Add the melted coconut oil last as it will turn solid on contact with the cool mix. Whisk together immediately to allow even distribution.

4. Pour into desired loaf tin.

– Regular 23 x 13 cm loaf tin: bake for 30-35 minutes – using loaf tin.

– French stick loaf tin: this batter will make 2 medium loaves or one longer loaf and bake for 25 minutes.

5. Cool on a wire rack before serving.

Serving suggestions: The fennel in this bread gives it a savoury flavour that makes it great with soup (try my carrot, ginger & coconut soup) or as a sandwich.

 

 

It's My Jam! Homemade Nectarine Jam, to be exact.

It’s My Jam! Homemade Nectarine Jam, to be exact.

Posted on by Nice Asana Wellbeing

Nectarine Jam

NOTE: This recipe can be made with any other stone fruit.

I was lucky enough to score myself a giant 2kg bag of beautifully juicy nectarines recently and have been experimenting with all kinds of recipes since. Here is a simple yet salivatingly delicious jam recipe that can be used simply as that; on toast for breakie or with a side of Greek yogurt for a light desert…I enjoy just spooning it out from the jar, but then, some would say I lack all self control when it comes to sweet things!

Health Benefits of Nectarines:

Nectarines are rich in vitamins and minerals and very low in calories, so they are a great little snack to keep you going between meals. As with any orange coloured fruit or veg they contain high levels of beta carotene, which helps keep your vitamin A levels in check and benefits bone, reproductive and eye health (think about carrots helping you see in the dark)! Vitamin A also builds and maintains healthy skin, teeth, bone, tissue, and mucous membranes. They are also rich in vitamin C and lutein for a great dose of antioxidants. This can help improve immune function and protect against oxidative damage from pollution, stress and chemicals, which in turn can lead to chronic diseases, such as cancer.

 

Approximatley 9 (~850 g) nectarines or any stone fruit, thickly chopped and stones removed. Do not peel as the peel with provide the pectin to help the jam set. Please note that if stone fruit are not in season you may use tinned but you will have to add extra pectin as these are usually peeled.

150 – 200 mls raw honey, adjust to taste as some fruits may be sweeter than others. Vegans can replace with sweetener of choice.

1 vanilla pod, scraped and cut in 2 (optional use of other flavourings such as cinnamon, star anise or your fave spices!)

1/2  a lemon. Reserve juice and some peel as this contains extra pectin to help the jam set.

1 splosh brandy (about 1-2 Tbls depending on taste). Optional.

 

Preparation

  1. Sterilize 1 large or 2 medium jars. I simply drench them in boiling water and allow them to air dry while I cook away.
  2. In a medium-large saucepan combine nectarines, 150 grams of honey, vanilla seeds and pod (or additional flavourings if adding), lemon juice, peel and brandy.
  3. Simmer gently for 30 minutes, tasting as you go along and adding more honey if needed.
  4. I’m rustic (hem hem, lazy) so I leave the vanilla pod and lemon peel in but you may scoop them out here if you are worried about chomping into them later. You will see them as you spread the jam so it is easy enough to remove as you go.
  5. Transfer to sterilized jars. Allow to cool completely and store in the refrigerator.

Serving suggestions: Serve on toast for breakie, with crackers and sharp cheese as part of a platter (yum!) or on top of Greek yogurt.

Prosciutto wrapped chicken on parsnip mash

Prosciutto wrapped chicken on parsnip mash

Posted on by Nice Asana Wellbeing

A few years back I was lucky enough to be awarded Good Taste Magazine’s ‘Home Cook of the Year’ in a national cook off. The objective was to design a tasty, simple and economic dish suitable for the whole family to enjoy. Below I have made some simple suggestions on how to adapt the original recipe for those looking for even more nutritious options.

Paleo* / GF**

Prosciutto-wrapped chicken on parsnip mash

Serves 4

Prep: 25 mins Cooking: 35 mins

  • 2 Tbls olive oil
  • 1 garlic clove, crushed
  • 3/4 cup fresh coarse breadcrumbs
  • 2 Tbls fresh lemon juice
  • 4 free range chicken thigh fillets, fat trimmed
  • 150g pkt baby spinach leaves
  • 60g mozzarella, quartered
  • 4 slices prosciutto
  • 1 cup chicken stock
  • 2 Tbls sour cream
  • 300g green beans, trimmed

Parsnip mash

  • 4 sebago or golden delight potatoes, peeled, coarsely chopped
  • 2 medium parsnips, peeled, coarsely chopped
  • 50g butter
  • 1/2 cup milk

 

Preparation

1. Heat half the oil in a large frying pan over medium heat. Cook the garlic for 1 minute or until aromatic. Add the breadcrumbs and cook for 4-5 minutes or until crisp and golden. Add the lemon juice and cook for 30 seconds or until the liquid evaporates.

2. Preheat oven to 180 degrees C. open each piece of chicken to lie flat. Divide the spinach and mozzarella among the chicken pieces. Roll up to encolose the filling. Wrap a slice of prosciutto around each piece of chicken to secure.

3. Heat the remaining oil in a large fying pan over medium-high heat. Cook the chicken for 2 minutes each side or until browned. Transfer to a baking dish. Add enough stick to come 1cm up the side of the dish. Bake for 20 minutes. Transfer the chicken to a plate. Whisk the sour cream into the liquid in the dish.

4. Meanwhile, to make the parsnip mash, cook the potato in a large saucepan of boiling water for 5 minutes. Add the parsnip and cook for a further 10 minutes or until potato and parsnip are tender. Drain. Return to the pan. Add the butter and milk, and mash until smooth. Season with salt and pepper.

5. Cook the beans in a steamer over a saucepan of simmering water for 2-3 minutes or until bright green and tender crisp.

6. Divide the mash and beans among serving plates. Top the mash with the chicken and drizzle over the sour cream mixture. Serve with the beans topped with the breadcrumb mixture.

 

* Paleo adaption:

  • To make this dish truly paleo exchange the potato for sweet potato or more parsnip.
  • If you don’t consume dairy you may change the milk for any milk substitute you like and omit the sour cream for a lighter sauce. Butter can be exchanged for coconut or olive oil or simply omitted.
  • Paleo bread can be used for the breadcrumbs or crushed almonds for a crunchier texture.

** GF adaptions:

  • GF or paleo bread can be used for the breadcrumbs or crushed almonds for a crunchier texture.
Prosciutto wrapped chicken on parsnip mash

Prosciutto wrapped chicken on parsnip mash

Posted on by Nice Asana Wellbeing

A few years back I was lucky enough to be awarded Good Taste Magazine’s ‘Home Cook of the Year’ in a national cook off. The objective was to design a tasty, simple and economic dish suitable for the whole family to enjoy. Below I have made some simple suggestions on how to adapt the original recipe for those looking for even more nutritious options.

Good Taste cover

Paleo* / GF**

Prosciutto-wrapped chicken on parsnip mash

Serves 4

Prep: 25 mins         Cooking: 35 mins

  • 2 Tbls olive oil
  • 1 garlic clove, crushed
  • 3/4 cup fresh coarse breadcrumbs
  • 2 Tbls fresh lemon juice
  • 4 free range chicken thigh fillets, fat trimmed
  • 150g pkt baby spinach leaves
  • 60g mozzarella, quartered
  • 4 slices prosciutto
  • 1 cup chicken stock
  • 2 Tbls sour cream
  • 300g green beans, trimmed

Parsnip mash

  • 4 sebago or golden delight potatoes, peeled, coarsely chopped
  • 2 medium parsnips, peeled, coarsely chopped
  • 50g butter
  • 1/2 cup milk

 

Preparation

1. Heat half the oil in a large frying pan over medium heat. Cook the garlic for 1 minute or until aromatic. Add the breadcrumbs and cook for 4-5 minutes or until crisp and golden. Add the lemon juice and cook for 30 seconds or until the liquid evaporates.

2. Preheat oven to 180 degrees C. open each piece of chicken to lie flat. Divide the spinach and mozzarella among the chicken pieces. Roll up to encolose the filling. Wrap a slice of prosciutto around each piece of chicken to secure.

3. Heat the remaining oil in a large fying pan over medium-high heat. Cook the chicken for 2 minutes each side or until browned. Transfer to a baking dish. Add enough stick to come 1cm up the side of the dish. Bake for 20 minutes. Transfer the chicken to a plate. Whisk the sour cream into the liquid  in the dish.

4. Meanwhile, to make the parsnip mash, cook the potato in a large saucepan of boiling water for 5 minutes. Add the parsnip and cook for a further 10 minutes or until potato and parsnip are tender. Drain. Return to the pan. Add the butter and milk, and mash until smooth. Season with salt and pepper.

5. Cook the beans in a steamer over a saucepan of simmering water for 2-3 minutes or until bright green and tender crisp.

6. Divide the mash and beans among serving plates. Top the mash with the chicken and drizzle over the sour cream mixture. Serve with the beans topped with the breadcrumb mixture.

 

* Paleo adaption:

  • To make this dish truly paleo exchange the potato for sweet potato or more parsnip.
  • If you don’t consume dairy you may change the milk for any milk substitute you like and omit the sour cream for a lighter sauce. Butter can be exchanged for coconut or olive oil or simply omitted.
  • Paleo bread can be used for the breadcrumbs or crushed almonds for a crunchier texture.

** GF adaptions:

  • GF or paleo bread can be used for the breadcrumbs or crushed almonds for a crunchier texture.
Paleo Granola

Paleo Granola

Posted on by Nice Asana Wellbeing

Paleo Granola – oh. my. god. yes!

Be warned, this is dangerously addictive! You will end up eating it by the handful from the jar.

Serves 12

  • 2 cups your favorite raw nuts, roughly crushed
  • 3/4 cup dried fruit (I’m loving craizens at the mo)!
  • 1/2 cup pepitas (pumpkin seeds)
  • 1/2 cup LSA meal
  • 1 cup desiccated coconut
  • 2 Tbls chia seeds
  • 1 tsp cinnamon
  • 1/2 cup coconut oil
  • 4 Tbls raw honey
  • 2 tsp vanilla extract

Preparation:

Preheat over to 170 degree C.

1. In a large bowel combine the crushed nuts, dry fruit, pepitas, LSA meal,  desiccated coconut, chia seeds & cinnamon.

2. In a small saucepan melt coconut oil and honey. Remove from the heat and add the vanilla extract.

3. Poor wet mixture over dry and mix to coat.

4. Spread on a large oven tray and bake for 30 minutes stirring every 10 minutes.

5. Cool and serve with coconut milk and fresh fruit. Yuuuum!

 

Storage: I like to store this baby in a large jar in the fridge to ensure it stays fresh as long as possible. Make sure you completely cool it first or it will sweat. It will last you ~1 months in the fridge.