Kt's Nutrition

Nutritious, delicious, intolerance-friendly recipes and advice

Archives for June 2016

Warm roast veg salad with caramelised walnuts

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warm roast veggie salad caramelised walnuts avocado olive oil dressing

colour, flavour and nutrition

Gluten free, cow’s dairy free and full of good fats

This warming and delicious dish in packed with monounsaturated fats in the avocado-tahini dressing, essential for all our cells to function properly, and medium-chain fatty acids in the coconut oil, which we easily converted to energy. Eating good fats also allows us to absorb our fat-soluble vitamins A, D, E and K, which help us see better, have glowing skin and healthy bones and balance our hormones. Pretty important stuff, right?

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Cheesy vegetable muffins

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food-intolerance friendly cheesy vegetable muffins

Tasty, food-intolerance friendly and healthy muffins

A staple in our house! Tasty, easy and you can cram some extra veg into your kids – perfect!

Use whatever veggies you like, but works well with a combo of root veggies and something green, like zucchini or bok choy….

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Simple pumpkin soup from scratch (with bone broth)

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gluten free dairy free pumpkin soup
delicious warming soup with a dollop of pesto and sheep’s yoghurt

Pumpkin soup is such a hearty, warming dish that’s perfect for cold and rainy winter days. And it is so easy! Just chop up your pumpkin and cover with stock – simmer and it’s ready!

These days we hear all about the benefits of bone broth – it’s gut healing, and full of minerals like calcium, magnesium and potassium, which are essential for our wellbeing. My homemade bone broth is quick and easy and uses up leftover bones from Sunday night’s roast chicken dinner. Win win.

pumpkin soup bone broth

This pumpkin soup with garlic and leek, and homemade chicken bone broth, is ideal for anyone with intolerances (as commercial stocks are really high in food chemicals salicylates, amines and glutamates).

add some leftover lentils, or from a BPA-free can, well rinsed

I’ve served it with my coriander pesto, and a dollop of sheep’s yoghurt (but coconut yoghurt would be delicious too). Oh and your bread of choice on the side, of course. I had homemade gluten free slathered in coconut oil (dairy free)! You can make this all on the same day, you just need a few hours, or for even more goodness in your bone broth, make it overnight and start the soup the next day.

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Coriander pesto

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kts_homemade-pestoThis is a delicious dip that I have in the fridge all the time. It has the added benefit of helping your body rid itself of heavy metals (so great if you’re a  smoker, or were in the past, or have amalgam fillings).

And of course, it’s super easy, gluten free and dairy free!

Ingredients

1 bunch of coriander, washed and roughly chopped or pulled apart

large handful of cashews

1 clove garlic, roughly chopped

1/2 tsp apple cider vinegar

1/2 tsp salt (or more to taste)

approx. 1/3 cup extra virgin olive oil (you choose desired consistency)

Method

kts_homemade-pesto1Throw coriander, garlic and cashews into the food processor and blitz. Stop and scrape down the sides when needed to ensure its all finely chopped before adding wet ingredients. Then add vinegar (to ensure it stays lovely and green), salt and turn it back on, drizzling olive oil in gradually until desired consistency – not too runny but not too solid.

I love this as a dip with carrot sticks and rice crackers, with hummus on toast or dolloped in pumpkin soup.

Top 10 toxic chemicals in your everyday products! And how to avoid them.

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Here are my top 10 everyday products that contain toxic chemicals for sensitive people, especially kids. They are around us everywhere, but with a little knowledge, many can be avoided or swapped for a better, cleaner alternative. Reducing your toxic load is better for the whole family’s health and better for the environment too.

toxic chemicals in soap bad for sensitive skin

ordinary soaps can be damaging for sensitive skin

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