dairy free Tag

Ingredients: 1tsp grated lemon rind 2tsb chopped fresh mint 2tsp dried rosemary leaves 1tsp extra virgin oil 2tbsp fresh lemon juice 2 -4 lamb chops Sauce: 2tsp extra virgin oliove oil ¼ cup lemon juice 1tsp grated lemon rind 1tbsp chopped fresh mint Preheat oven to 200 deg.  Put lemon rind, mint, rosemary leaves and extra virgin oil into a bowl and add enough lemon juice to bind together.  Pat mixture firmly along back of lamb cutlets.  Place lamb, herb side up,...

29 July, 2015

Ingredients 2 organic chicken breast 2tbsp extra virgin olive oil 3 fresh tarragon sprigs 2 onions, quartered 2tbsp water Preheat oven to 180 degrees. Place chicken breasts in a deep dish,  add tarragon, onion, extra virgin olive oil, add water to dish.  Cook approx. 45 minutes.  Serve with mushroom sauce.  NB chicken may be grilled Mushroom sauce 2 cups mushrooms (any kind or mix) finely sliced ½ bunch chives, chopped and 1tbsp fresh tarragon leaves 2tbsp Braggs or Tamari 1 clove...

29 July, 2015

Ingredients: 1 cup of cooked brown rice 2 large peppers 1 large onion, finely chopped 1 clove garlic 4 medium tomatoes 1 tomato seeded and pureed 1tbsp chopped basil leaves 1tbsp fresh parsley 1tsp water 1 tuna steak, cut into bite size pieces Method Cut peppers in half lengthways, remove centres.  Put water, onion and garlic in a saucepan.  Cook until onion is soft.  Add tomatoes, tomato puree and basil and the other mixed herbs.  Boil together reduce and simmer uncovered for...

29 July, 2015

Ingredients: 1 rainbow trout, cleaned 1 onion sliced 2 carrots, sliced, quartered a few sprigs of coriander or parsley Juice of 2 lemons 1tbsp Tamari or Braggs 300ml of water Method Reheat the oven to 180 deg.  Rinse trout under cold water, pat dry, place in a shallow baking dish.  Sprinkle with lemon juice into the 300ml of water, add Tamari/Braggs then pour over the trout.  Bake for approx. 20 minutes, basting occasionally until cooked Serve with baby potatoes,...

29 July, 2015

Sweet potatoes are extremely nutritious and unlike white potatoes, they can be counted as part of your 7 a day. Their orange flesh is packed with beta-carotene, which the body converts to Vitamin A, which helps support our immune system and maintain our vision and healthy skin. They also contain fibre, vitamin C, and potassium. They are incredibly versatile and can be steamed or roasted or used in soups, stews,...

21 January, 2015

I quite simply adore Thai food! And the good news is not only that Thai curry’s are surprisingly easy to make thanks to readymade curry pastes, they are also detox friendly! Once again I have made use of some of the fabulous seasonal produce to make an Autumnal curry. Serves: 4 #3 portions of vegetables per serving Ingredients: ½ tablespoon raw coconut oil (fat) 1 cup brown basmati rice (carb) 2 raw coconut...

21 January, 2015

Both the ruby red colour and rich flavour of this soup is quite simply stunning!   The acidity of the tomatoes contrast the sweetness of the beetroot. An excellent source of folic acid and a very good source of fibre, manganese and potassium, beetroot is also great for reducing blood pressure. Serves: 4 #3 portions vegetables per serving Ingredients: 2 tablespoons olive oil (fat) 750gm beetroot (carb) 500gm vine tomatoes (carb) 4 shallots - peeled...

21 January, 2015

A great way to start the day during the Autumn, or any other day that you feel like a moreish smoothie for breakfast, delicately spiced with warming winter spices. Think of it as pumpkin pie in a glass! Serves: 2 Ingredients: 150gm roasted pumpkin 150ml coconut milk 200ml coconut water 1 teaspoon pumpkin pie spice 1-2 teaspoons nut butter 1 teaspoon raw honey ¼ teaspoon vanilla essence Ingredients for Pumpkin Pie Spice: 3 teaspoons ground cinnamon 1 teaspoon ground ginger 1 teaspoon freshly...

21 January, 2015

I spend as much time as I able to each year visiting my parents who live in Spain. One of the things I love to do when there is go out for Sunday lunch and watch three generations of Spanish families gather around large tables to share enormous dishes of Paella. Think of it as the Spanish equivalent of a Sunday Roast! There are a number of varieties of Paella....

21 January, 2015

This soup provides a real blast on sunshine on a grey day! Serves: 4 #3 portions vegetables per serving Ingredients: 2 tablespoons raw coconut oil (fat) 2 small onions – finely chopped (carb) 2 cloves garlic (carb) 1” piece of turmeric root peeled & grated or 1 teaspoon ground turmeric 1” piece of fresh ginger – peeled and finely grated (carb) ½ teaspoon ground cinnamon 650gm carrots – peeled and roughly chopped (carb) ...

21 January, 2015

I have to thank Skye Gyngell for the inspiration to this dish. These beautiful curried beans make a meal on their own. I have also found them to be a crowd pleaser amongst the carnivores in the house! Serves: 4 #2 portion of vegetables per serving 1 teaspoon coriander seeds 1 teaspoon yellow mustard seeds 1 teaspoon fenugreek seeds 4 cardamom pods, seeds removed (discard pods) 2 tablespoons coconut oil 2 onions, finely chopped 2 long red chillies, sliced...

21 January, 2015

Despite its name, buckwheat is not related to wheat and is in fact a gluten free power food! Also known as 'beech wheat' the name comes from its triangular seeds, which resemble the much larger seeds of the beech nut from the beech tree. Classified by macrobiotics as a yang food it is great for eating in the cold winter months. It contains protein, iron, calcium, B vitamins and antioxidants....

21 January, 2015

These burgers are insanely tasty and take only minutes to make. Serve with a large mixed salad of your choice (I love them with my Green Slaw with Mango Mayo) and perhaps a little tomato salsa. Serves: 4 Ingredients: 500g chicken (protein) 2 cloves garlic, roughly chopped (carb) 1 small piece of fresh ginger, finely chopped 1/2 small bunch fresh coriander, roughly chopped 1 onion, roughly chopped (carb) 1 small red chilli,...

21 January, 2015

Inspired by my recent trip to Spain, I am thrilled to share with you my latest experiment, which uses the almonds usually used in white gazpacho to replace the bread often used in the red gazpacho - genius! The result - absolutely delicious, even if I say so myself! Serves: 4 as a starter #2 portions of vegetables per serving Ingredients: 40g almonds (fat) 2 cloves garlic (carb) 200ml water 4 large ripe...

21 January, 2015

Serves: 4 #1 portions of vegetables per serving 1 cup quinoa, approx. 200g (carb) 1 ½ cups vegetable stock (approx. 375ml) 120g vine ripened cherry tomatoes, halved (carb) ½ cucumber, chopped (carb) 4 spring onions (carb) 1 small bunch flat leaf parsley, chopped ½ small bunch fresh mint, chopped ½ small bunch fresh coriander, chopped Optional: add your favourite white fish to include protein in the meal For the dressing; Juice 1 lemon (carb) 3...

21 January, 2015

This is to all intents and purposes a chocolate ‘milk’ shake that tastes so good it’s hard to believe it’s so good for you! A great way for the whole family to start their day, packed full of superfoods with their vitamins, minerals and omega oils. Serves: 2 Ingredients: 1 ripe avocado 250ml coconut water 250ml almond milk (unsweetened) 1 tbsp raw cacao powder 1 tbsp hemp powder or hemp seeds finely ground 2 tsp raw honey or...

21 January, 2015

This light, crisp and tangy green slaw with its light fruity and yet spicy dressing is quick and easy to make and goes beautifully with chicken or rice dishes, providing lots of lovely raw enzymes to aid your digestion. Serves: 4 Ingredients: ½ Savoy Cabbage 1 green pepper 1 green apple A few sprigs fresh mint A few sprigs fresh coriander Dressing: 4 tablespoons olive oil Juice and zest of 2 limes ½ mango ½ - 1 green chilli, deseeded and roughly...

21 January, 2015

My sprialiser is possibly my favourite kitchen gadget and a great way to get make fruit and vegetables more exciting for the whole family in just minutes. The pesto can be made in advance and kept in a sealed jar in the fridge for upto two weeks. Serves: 4 Ingredients: 4 large courgettes (carb) 2 large handfuls of fresh basil leaves (carb) 2 cloves garlic, crushed (carb) 75-100ml extra virgin cold pressed olive oil...

21 January, 2015

This is quite simply the best salad, ever, inspired by Peter Gordon. Capable of turning the most convicted of carnivores into vegetarians!   And yes, there is enough garlic in there to keep the vampires away! Serves: 4 #1 portion of vegetables per serving 450g cooked chick peas (2 x 450g tins precooked) - thoroughly rinsed 3 red onions - peeled and finely sliced 6 tbsp olive oil 1 or 2 red chillies - de-seeded and finely...

21 January, 2015

These amazing seeds pack one hell of a punch when it comes to nutritional content and most definitely worthy of the title of Superfood. Just one tablespoon has 7 grams of fibre (of your recommended 24g a day), 500 times more calcium than a glass of milk, more Omega-3s than Salmon and more antioxidants than blueberries. They contain four essential fatty acids, 30% protein, Vitamins A, B, E, and D,...

21 January, 2015

Serves: 4 #3 portions of vegetables per serving Ingredients: 1 cup quinoa + 1 ½ cups water 300g mixed green leaves (I love spinach, watercress and rocket) ½ cucumber, chopped 1 avocado, chopped 1 bunch asparagus 1 red onion, finely chopped 100g shelled pistachios or hazelnuts , chopped (not suitable for Rejuvadetox) 3 tbsp chopped mint 3 tbsp chopped flat leaf parsley For the dressing; Juice & grated rind of 1 lemon 4 tbsp olive oil 2 tbsp pomegranate molasses (optional, not suitable for...

21 January, 2015

These fabulous small but nutritionally mighty lentils are another favourite of mine. Originating in France, they have a wonderful nutty flavour and when cooked with the addition of some stock and herbs they are absolutely delicious and can be used in a variety of ways. They also get the thumbs up on the fibre front containing approximately 40% insoluble dietary fibre.   The pomegranate molasses is now available in most supermarkets...

21 January, 2015

The combination of these fruits creates quite an explosion of textures and flavours in your mouth and is quite simply delicious! Serves: 2 #3 portions of fruit per serving Ingredients: 4 slices of pineapple 1 pomegranate 2 passion fruit Remove the skin from the pineapple and cut into bite size chunks and place in a bowl.  Cut the pomegranate in half, hold cut side down in the palm of your hand and with the other hand firmly...

21 January, 2015

These lovely little snacks are easy to make and highly nutritious.   Packed full of protein and fibre, they are great to help curb any sweet cravings you may have and keep you satisfied for longer.  Soaking the almonds overnight activates the enzymes in them. Soaking the almonds activates them, releasing enzyme inhibitors, making them more easily digested allowing for greater absorption of nutrients. Makes 18 100g almonds, soaked in water overnight 125g raisins 2 tablespoons...

21 January, 2015

This avocado based Mexican dip is quick and easy to make, either by hand or with the aid of a food processor. You can omit the chilli if you like things on the cooler side. Serve either on its own, or with tomato Salsa, with vegetable crudité either as a snack or light lunch with some oatcakes. Also makes a great healthy snack for kids! Serves 4 Ingredients 2 avocados, peeled, deseeded and...

10 December, 2014

‘Gluten Free’ tends to be over used as a marketing ploy these days.  Oats themselves are gluten free, however often they come into contact with gluten during either the growing or manufacturing process.   Unless you are a coeliac, in which case you would do well to avoid even the ones labelled ‘gluten free’ to be safe, you don’t need to go out of your way to find the ‘gluten free’...

10 December, 2014

Very much a meal in itself, this soup packs a punch on the flavour front, is most definitely good for mind, body and soul and great for boosting the immune system.  This should blast any potential threat of a cold clear! Serves: 2 Ingredients 200gm chicken or turkey breast 2 teaspoons olive 2 teaspoons sesame oil 2 cloves garlic – finely chopped 1 tsp grated fresh ginger 1 small red chilli – sliced into rounds (seeds removed) 4 spring...

09 December, 2014

This amazing smoothie makes a heavy duty snack or even a light lunch.  Feel free to add a whole avocado if you are having it as a lunch.  The avocado provides a perfectly balanced diet, containing all 6 nutritional needs; water, fat, protein, natural sugar, vitamins and minerals.   The carrot supports the cleansing of the liver and the basil adds a beautiful twist. Serves 1 2 portions of vegetables and 2 portions...

09 December, 2014

This is a Turkish family recipe that my college friend Aisha used to make for me when I visited her at home.  I love the zingy combination of the lemon and lentils and the addition of rice makes it a meal in itself. Serves: 4 Ingredients 2 tablespoons olive oil (fat) 1 large onion – finely chopped (carb) 2 carrots – finely chopped (carb) 4 cloves garlic – finely sliced (carb) 200gm red lentils (carb) 100gm...

09 December, 2014

Feel free to play around with whatever vegetables are in season to your liking. You could for example replace the peas or beans with courgettes or mushrooms if you prefer. Serves: 4 #3 portions of veg per serving. Ingredients: 2 tbsp olive oil (fat) 2 tbsp coconut oil (fat) 1 large onion – finely chopped (carb) 2 sticks celery – finely chopped (carb) 2 cloves garlic - crushed (carb) 200g risotto rice (carb) 900ml chicken or...

21 June, 2014

My love of all things coconut continues with my discovery of coconut flour, which makes the perfect partnership with bananas in this gluten and dairy free bread. Try this as a healthy cake alternative at Easter. A great way to use up over ripe bananas. Serves: 12 Ingredients; 4 organic eggs 3 large ripe bananas, mashed 4 Mejool dates, pitted and chopped 50g walnuts, chopped 5 tablespoons raw organic coconut oil 1 tablespoon maple syrup 1 teaspoon pure vanilla extract 100g...

03 April, 2014

[caption id="attachment_4223" align="aligncenter" width="540"] Freefrom pancake using banana and egg instead of grains and milk - delicious![/caption] Can't believe this pancake is actually good for you! Dairy-free, sugar-free and grain-free, this is the perfect recipe for anyone who wants to ensure they are getting a good combination of fats, fruit and protein into their diet. 1 organic banana (carb) 2 organic free range eggs (protein) butter or oil for frying (fat) pinch...

18 March, 2014

Indulge in this delightful delicately flavoured desert on Valentine’s Day (or any other special occasion for that matter), totally guilt free! Agar is a vegetarian gelling agent made from Japanese sea vegetables, available from most health food stores some online supermarkets. Serves: 4       Ingredients • 1 x 400ml can coconut milk • 200ml almond milk • 1 vanilla pod, seeds scraped • 8 cardamom pods, seeds removed and crushed • 1 teaspoon rose water (optional) • 3 tablespoons...

12 February, 2014

Ingredients: Serves 1 1 wild salmon fillet (protein) 1 artichoke (carb) 4 large asparagus spears (carb) 100g spinach (carb) 100g quinoa or lentils (carb, avoid on the hypothalamus reset diet and IBS diet) Squeeze of fresh lemon (carb) Splash of olive oil (fat) Optional: sprinkle of nuts such as pine nuts (fat) Instructions: Prepare your ingredients by chopping the artichoke and asparagus in to bite size chunks and measuring out the correct amount of quinoa and spinach. ...

03 February, 2014

These delicious truffles are the perfect way to end a celebratory meal or a fabulous alternative to those chocolates at Christmas! I have used the big fat juicy Medjool dates which I feel are appropriately luxurious for the festive season. The truffles are extremely nutritious containing protein, fibre, vitamins E & B complex, minerals, omega 3 oil and antioxidants. Soaking the almonds activates them, releasing enzyme inhibitors, making them more...

05 December, 2013

The chia seeds provide 11gm fibre, 5gm Omega 3 and 4.4gm protein per serving! Serves 2 50g Chia seeds 250ml almond milk OR pomegranate juice (unsweetened) 200g strawberries OR raspberries or other berries of your choice 2tsp raw honey or agave syrup Place the seeds in a bowl and add the milk or pomegranate juice and leave to soak for 1 hour, stirring occasionally to make sure it doesn’t go lumpy! They will swell up and...

08 October, 2013

Serves: 4 #3 portions of vegetables per serving • 1 cup quinoa + 1 ½ cups water • 300g mixed green leaves (I love spinach, watercress and rocket) • ½ cucumber, chopped • 1 avocado, chopped • 1 bunch asparagus • 1 red onion, finely chopped • 100g shelled pistachios or hazelnuts , chopped. • 3 tbsp chopped mint • 3 tbsp chopped flat leaf parsley For the dressing; • Juice & grated rind of 1 lemon • 4 tbsp olive oil • 2...

08 October, 2013

We love this incredibly tasty and healthy RAW dessert by the wonderful Rebecca Kane at Shine on Raw Ingredients Base 1 ½ cups of ground almonds 3 Tbsp melted coconut oil ¼ cup agave syrup 1 Tbsp vanilla extract ½ teaspoon salt Topping 1 ½ cup cashew nuts – soaked for 4 hours ½ cup water ½ cup agave syrup 1 cup of fresh strawberries ½ cup of melted coconut oil 2 Tbsp vanilla extract Pinch of salt Equipment Food Processor Blender Directions Base Mix ingredients in a food processor Press into...

23 July, 2013

These raw chocolate brownies are just as sticky, chewy and delicious as the real thing, except these are guilt free (well almost). Best of all they only take around 10 minutes to make – what are you waiting for? Ingredients 1 ½ cups of walnuts 8 pitted medjool dates 1/3 cup of cacao or carob powder ½ tsp of vanilla extract Pinch of salt 2 tsp of water Equipment Food processor Directions Place the walnuts in the food processor and process...

24 April, 2013

This tastes like pesto pasta, honest! Ingredients For the Pasta 2 courgettes For the Pesto ¼  cup pumpkin seeds ¼ cup of pine nuts ½  cup olive oil 2 Tbsp lemon 2 cups lightly packed basil 1 clove garlic, minced 1 tsp salt Equipment Spiraliser or vegetable peeler Food processor Directions For the Pasta Spiralise the courgettes or use the vegetable peeler to peel strips of courgette so you end up with a ‘tagliatelle’ style pasta For the Pesto Blend the ingredients in a food processor Pour the pesto...

24 April, 2013

Ingredients 2 large tomatoes (carb) 1 desert spoon sun dried tomatoes (fat) Handful basil, coriander or parsley (whichever is your favourite) Pinch of Himalayan pink salt 2 soaked dates (carb) Pinch of cumin Handful of cashews (fat) A mugful of water Blend all the above in a powerful food blender - add more water if it needs to be thinner or more cashews if you prefer it creamier. Blend until its really...

12 April, 2013

This is such a tasty warming drink. Get a big mug to put in for maximum cuddling. Ingredients Almond Milk Vanilla Pod Raw Agave Nectar or Honey Cinnamon or Nutmeg Warm some almond milk and a vanilla pod in a pan with a Add in either raw agave nectar or raw honey once temp has been reached (to your taste). Remove the vanilla pod Sprinkle over a small amount of cinnamon and nutmeg. Delicious!...

12 April, 2013

Here is a marvellous recipe for some very tasty wheat-free, dairy-free pancakes. Ingredients: - 250g spelt flour (a mixture of white and brown is nice) with a nice pinch of sea salt (carb) - 2 organic eggs, lightly beaten (protein) - 600ml approx organic almond milk (fat) Lightly whisk the spelt flour in a bowl to get rid of lumps, then add the eggs into the middle of the flour and whisk in. Add the milk slowly....

12 February, 2013

Could this be the best chocolate cake ever? We think so. Dark, moist and delicious with no wheat or dairy. Ingredients 2 Aubergines 300g Dark Organic Chocolate 50g Cocoa Powder 60g Ground Almonds 200g Clear Honey 2tsp Baking Powder 1/4 tsp Salt 3 Eggs Method Boil aubergines for 5 minutes, skin them and puree Add chocolate, stir until melted In a large bowl whisk together all the other ingredients until slightly bubbly Fold in the melted chocolate and aubergine in the large bowl with...

22 October, 2012

[fusion_text] Here at Balanced Wellness we recommend Fresh clean filtered water Herbal teas, no caffeine including black tea or coffee Salads in the summers, warm cooked crunchy vegetables in the winter Seasonal vegetables and fruits where possible Organic where possible Brown rice – short grain is excellent for soothing the digestion Wheat free pasta Nuts and seeds Use houmous and spreads such as almond butter on oat cakes try coconut oil as a spread instead of butter and please never margarines or...

03 September, 2012

[fusion_text] Many people are becoming intolerant to cows dairy. Cows dairy can be found in Milk (skimmed, semi skimmed, full fat) Cheese (cheddar, blue, etc) Butter Cream (single, double etc) Cottage cheese Yogurt Effects on the body can include Mucus forming Immune compromising Milk is designed to feed a calf until it is weaned. Then the mother pushes it away to eat grass. Humans are not designed to consume dairy. Humans loose the digestive enzyme lactase which digests milk when we are...

03 September, 2012

Rich in beta carotene, this soup is a wonderful deep purple colour and has a sweet taste to it. Experiment with the recipe by adding different types of root vegetables and different herbs and spices. Its very versatile! 1 red onion, peeled and diced (carb) garlic clove, peeled and sliced (carb) 1 large sweet potato (carb) 2 raw beetroot (carb) 3-4 organic carrots (carb) a pinch dried chilli flakes (optional) 1 tsp of cumin seeds 300ml...

03 September, 2012

This is so easy to make, delicious and relatively healthy. Serve with organic short grain brown rice and some organic green veggies. olive oil 2 garlic cloves , sliced a small fennel bulb , halved and chopped a pinch dried chilli flakes 1 tsp paprika 150ml white wine 1 x 400g tin plum tomatoes 300ml chicken stock 400g firm white sustainable fish, skinless, cut into chunks 250g cooked peeled prawns a bunch flat-leaf parsley, chopped Heat 2 tbsp olive oil in a large,...

03 September, 2012

This is SO delicious and simple to make! one pack of soft silken tofu 6 tbspns of xylitol 1/2 cup of carob powder 1/2 cup of cocoa powder (use raw cacao if you have it for extra goodness) 1/2 cup soya milk Blend all the ingredients together, put in a bowl and chill.. thats IT easy!! As a variation add in a desert spoon of peppermint essence or layer crushed rasperries on top..mmmm!!!...

03 September, 2012

We LOVE this, its like a gorgeous comforting veg stew mmmm For the soup: – please note this is the basic recipe you can add in ANY extra green veg that you fancy. Be creative and seasonal! 1 courgette cut in half lengthways and sliced into semi circles (carb) 1 leek cut in half lengthways and sliced into semi circles (carb) 1 brocolli de stemmed and cut into florets (carb) 1 pack of green...

03 September, 2012

Really easy! 2 apples 1 carrot Handful strawberries 1 orange Add this to a blender with a handful of strawberries and blend to your preference of smoothness and enjoy!...

03 September, 2012

Free from naughtiness, really easy and totally delicious! A packet of cashews (or almonds if you are blood group O) A punnet of strawberries (can be swapped or added with any berry fruit) 1 banana Chuck everything in a blender, if you would like it sweeter add agave nectar – its like angel delight!...

03 September, 2012