Always ready Pancake & Waffle dry mix

Make a bulk dry mix and keep it in the pantry for when you need a dose of pancakes or waffles and know that you’ve already halfway there!

For each cup of dry mix, add 1 cup of any choice of mik and 1 beaten egg.

1 cup dry mix made up with liquid + 5 waffles or 8x 10cm pancakes

DRY MIX

6 cups spelt or plain white flour

4 Tablespoons baking powder

3 teaspooons bicarb soda

2 pinches salt

3 Tablespoons sugar of choice

• Optional - I also add in 1 Tablespoon Maca powder and 2 tsp cinnamon

Mix thoroughly and pop into a pantry safe jar or container.

Peanut Butter Power Balls

Not unusual for my morning to start with creating or testing a recipe for a client where I’ve made recommendations for dietary changes. Quite often with children that may mean eliminating dried fruits among other things. Children need a certain amount of protein and good fats for brain development, energy needs and for mental health just the same as adults. If your child can tolerate nuts and doesn’t suffer from constipation then I would recommend trying these Power balls. Just as good for adults too! I’ve included ground flaxseed (linseed) for an extra Omega 3 hit! These are GAPS friendly and a great source of beneficial protein and good fats

Gaps friendly and a good source of beneficial proteins and good fats for developing brains.

Peanut Butter Power Balls

Ingredients

1/2 cup almond meal

1/2 cup coconut flour

1 Tbs ground flaxseed (linseeds)

1/4 cup Natural Peanut butter

1/4 cup Natural honey (locally sourced even better)

2 Tbs coconut oil

In a small pot, warm the Peanut butter, honey and coconut oil until well combined and slightly runny.

Mix in with the dry ingredients, and mix well until the consistency of play dough.

Break off into small balls and roll well and then roll in extra coconut flour. Children love to do this part themselves. Pop into the fridge to set.

Makes approx 16 small child size balls or roll 12 larger for adults

If making for adult snack you could easily add some cacao nibs for some extra crunch and for the antioxidants and magnesium.

Lovely soft texture, just be sure to pop into fridge to set a bit first.

Christmas Cherry Coconut Bliss balls (nut free)

There’s a lot of Christmas treats being passed around at may tables this year and every year and It’s such a lovely time of year to share food and social times whether they be at your child’s school, at home, at work or just for pressies.

If you’re looking for a healthier treat to pass around then these hit all the boxes, nourishing good fats, natural sugars and low allergen with no nuts, dairy, egg or wheat. My 2 year old Niece through to my 7 year old child loves them as do adults.

Yummy coconut with Christmas flavours, sure to impress from young to old.

Christmas Cherry Coconut Bliss Balls - Makes approx 12

2 cupps desiccated coconut, blended in a high powered blender for 2 minutes until a smooth paste

1 tsp maple syrup

1 -2 tsp coconut oil (only needed to make coconut paste runnier if required)

2 Tbsp crushed pumpkin seeds

1-2 Tbsp cacao nibs or crumbled choc chips

¼ cup dried cranberries

2 Tbsp crushed freeze dried cherries (forager fruits)

Blend the first 3 ingredients well then add in the other 4 ingredients,

mix well and roll into balls, refrigerate to set then enjoy

Muesli bites - Nut Free

I was wanting to make muesli bars that my children would enjoy to take in their lunch boxes, previous attempts have shown them turning up their noses and not wanting to eat them at all!

These muesli bites tick all the boxes, easy to eat being bite size, not too hard with the addition of puffed rice and roasted buckwheat groats and very aromatic with the cinnamon and cranberries, they do cook soft so make sure to leave them in the silicon moulds until they’ve cooled completely.

Muesli bites… smells like christmas coming out of the oven

Mix in a large bowl:

2 cups rolled oats

1/4 cup roasted buckwheat groats

1/4 cup sesame seeds

1/2 cup puffed rice

1/4 cup dessicated coconut

1/2 cup dried cranberries

1/4 cup cacao nibs (optional)

1 Tbs chia seeds

(You can adjust the dry ingredients to what you have available in the cupboard just try to keep the ratio for approx 4 cups with half being the rolled oats)

In a small jug mix together:

100gm melted butter

1/4 cup rice malt syrup (can swap for honey or a 50/50 mix of rice malt and maple)

2 tsp cinnamon

2 tsp Maca powder (optional)

1 tsp Vanilla extract

Pour the butter mixture through the muesli mix until well combined, taste the mix and add more cinnamon if not to taste and feel free to add 1 Tbsp Maple syrup of not quite sweet enough.

Pop into silicon mould tray, I used a tray of 12 small cupcake moulds and it made 36 ann bake at 120 degrees celsius for approx 20 mins. Take out of oven and let cool in mould before turning out, drizzle with melted dark chocolate if desired, I use Green & Blacks 70%.

A drizzle of good quality dark choc never goes astray

Sweet potato and chia brekkie fritters

A nutrient dense meal full of nutrients essential for woman’s health, rich in Magnesium, Protein, Omega 3, Vitamin A and Vitamin C. Cook fresh for brekkie or cook a batch and have for snacks and lunches ready to go, they store well in the fridge and reheat beautifully in a sandwich press.

Makes 4 12cm sized fritters or 8 smaller ones

Ingredients

80gm raw almonds or almond meal

2 Tbsp Chia seeds

2 eggs

1 cup grated sweet potato

1/2 cup shredded silverbeet

1 Tbsp chopped fresh parsley

1 Tbs Coconut oil or butter for pan frying

Method:

In a high speed blender, blitz almonds and chia together until a flour is formed, If using almond meal just mix togther in a bowl.

Add in both eggs and stir well until a batter is formed, stir in sweet potato, silverbeet and parsley.

Preheat frypan medium high with coconut oil or butter and drop 2 Tbs at a time and shape into fritters, wait until fully cooked on one side before flipping over.

Enjoy!

*Serving suggestion: Serve with fresh herbs and a squeeze of lemon and a dollop of labne, sour cream or yoghurt. I’ve used homemade Labne with fresh basil and corainder, a full squeezed lemon and half an avocado and some fresh borage flowers.

Choc Chia "lunch box" Bliss Balls

Choc Chia Bliss balls made with a local playgroup as part of a 10 week Healthy Eating program. 92 balls were rolled and devoured eagerly by all the children and carers.

Most bliss balls have a base of nuts, by using Coconut you can get a great smooth base to add other flavours to which are then lunch box friendly “nut free” but also a good source of good fats for developing young brains and bodies.

Ingredients:

2 cups coconut

¼ cup chia seeds

½ cup sultanas

½ cup sunflower seeds

2 Tbsp cacao

1 Tbsp maple syrup (Optional)

1 -2 teaspoon Maca Powder (Optional)

Method:

In a food processor, blitz coconut for 1 minute then scrape down and blitz agin, should be sticky and look a bit like butter, Add all other ingredients and blitz again until smooth, may need to stop and scrape down sides a couple of times.

Roll into bite size balls and pop in fridge to harden up, can be rolled in extra coconut or cacao.

**Maca powder is a great addition to children’s snacks, It contains calcium, magnesium, potassium, zinc, iron and Vitamin B’s & C plus a high amino acid profile. It is said to balance hormone changes so great for those growth spurts our children go through. It adds a lovely caramel flavour. I use the Nutraorganics Organic Maca powder that comes in a satchet.

Super Seed Crackers

Seed crackers served with spring onion labneh dip

Mix in a large bowl:

120gm Flaxseed

90gm sunflower seeds

40 gm sesame seeds

Then mix in:

2 tbs Psyllium husk powder

1 tsp sea salt

260ml water

Feel free to add any other herbs or seasonings at this point too.

Let sit for 5-10 mins until it’s thickened up, then spread out as thin as you can get it on lined baking trays.

Cook in a pre-heated  fan forced oven at 120 degrees Celsius (150 degrees if not fanforced) for an hour, flip the mixture halfway and break off as it dries out and continue to cook through until it’s all dried and crispy.

Keep in a sealed container.

Choc Protein Keto Pancakes

A Rich and Nourishing Pancake for when you’re needing variety in breakfasts, served cold as snacks on the go or for a delish dessert.

I’ll blog shortly on the reason why you’re seeing Keto/Low carb meals on my social media feed but mostly I want to show you that reducing Carbs is not about boring foods and the same meal every day as I sometimes see in clinic with keto clients.

This is a super rich nourishing meal that is family friendly based on which Protein powder you have used or simply omit the protein powder, the recipe is still fine without it.

Hope you enjoy it as much as we are :-)

INGREDIENTS:

80gm Almonds

20gm Pecans

1 scoop choc protein powder

2 Tbs Tapioca flour

1/2 tsp baking powder

2 tsp cacoa

1 egg

80-100ml Almond milk (or milk of choice)

METHOD:

1. Blitz nuts in a high powered food processor

2. Add remaining ingredients and mix well.

3. Let sit for 5 minutes then stir through

4. Heat a pan to medium high and add Butter, coconut oil or olive oil to coat

5. Pour our Pancakes approx 1-2 Tbs per pancake and flip when fully cooked on one side

6. Enjoy as they are, buttered up or dressed up with some coconut yoghurt and freeze dried berries as pictured.

Makes approx 12 (10cm) sized pancakes.

1 serve based on 4 pancakes = 262 Cals, 18.5gm Fat, 9gm Carbs