• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Kt's Nutrition

Nutritious, delicious, intolerance-friendly recipes and advice

  • About Kt’s Nutrition Kitchen
    • Food intolerance – a personal story
    • Action plan for your family
  • What is food intolerance?
    • How can I tell if it’s food intolerance?
  • Kt’s recipes
    • Kt’s recipe list
    • Top food swaps for any intolerance
  • Contact and resources
    • Testimonials
    • In the media

Archives for March 2017

Beetroot pumpkin salad… and which olive oil is best for health and intolerance?

March 21, 2017 by Kate Leave a Comment

Salads don’t have to be boring. It feels good to be healthy – both inside and out. And if you’re a foodie, you have to do it with taste!

Beetroot and pumpkin are delicious roasted – especially if you can get a little caramelisation on the pumpkin. Tossed through with a sweet balsamic and olive oil dressing, some fresh greens and salty goat’s cheese, it’s a delicious, warming autumn salad.

Olive oil (in moderation if high salicylates and amines affect you, full of antioxidants and vitamin E)But which olive oil is best for you?

For anyone with an intolerance to salicylates or amines, extra virgin olive oil isn’t a great option….

Read More »

Share this:

  • Click to share on Facebook (Opens in new window)
  • Click to share on LinkedIn (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)

Filed Under: Recipes Tagged With: amines, cooking, cooking oil, dairy free, gluten free, goat's dairy, inflammation, olive oil, omega-3, omega-6, omega-9, pesticides, salicylates

Cashew & chickpea biccies

March 15, 2017 by Kate Leave a Comment

biccies cookies cashew chickpea

I don’t know about you, but I’m a sucker for a good biccie or cookie! They don’t even have to be that sweet, but there’s something very comforting about a crunchy or chewy little morsel of deliciousness. These biccies are soft in the middle and just a little crunchy on the outside.

However, being a nutritionist, I like my treats to be healthy and full of goodness. My self-made mission in life is to turn tasty treats into healthful and still delicious treats. When we eat what makes us happy, in the right portion sizes, include all the food groups and stay moving, we are at our most healthy. 

These biccies cover off healthy – tick! – intolerance friendly – tick tick! – and they’re yummy too. The biccies are packed full of fibre and protein from the chickpeas and more protein and zinc from the cashews, so they’re going to keep you fuller for longer and not send your blood sugar into a spike. They are also made with a whole food sweetener that’s also packed with vitamins and minerals (and not completely devoid of nutrients, like processed sugar). If you’d like a fructose-free option, that’s there too.

You can mix these up with different nut butters and seeds, but I’ve kept them low in salicylates and amines for those of us who need that. Stay away from those store-bought, sugar-laden biccies that are no good for you, and probably full of palm sugar too (which is leading to deforestation and the destruction of many beautiful animal species).  Try these instead. As always, they are super quick and easy, and make the perfect after school snack with a piece of fruit 🙂

If you can, buy BPA-free cans of chickpeas. BPA builds up in our system and mimics oestrogen. We can have trouble excreting it, which may lead to symptoms of excess oestrogen, such as sore breasts and irritability before your period, and more serious complaints, such as early-onset puberty, fibroids and breast cancer. It also messes with our other hormones, such as cortisol, the stress hormone, throwing them out of balance too. So please be mindful to choose BPA-free whenever you can.

cashew chickpea healthy biccies cookies

Cashew & chickpea biccies

Gluten free, dairy free, egg free, soy free

Ingredients

1/4 cup buckwheat flour

1 can chickpeas, drained & rinsed

1/2 cup cashew butter

1 tsp vanilla bean paste

1 1/2 tbsp poppy seeds (or hemp seeds)

1/4 cup maple syrup (or rice malt syrup for a less sweet, fructose-free version)

1 tsp baking powder

kts_cashew-biccies-raw1

Method

Preheat oven to 180C. Grease two flat oven trays.

Combine all in food processor and blend until smooth. Use a dessertspoon to scoop out heaped spoonfuls and slide off the spoon with your finger. (They are very sticky so try and do it in one movement – they’ll flip over – and place them straight onto the greased tray.)

Place in preheated oven and bake for about 25 minutes or until golden brown around the edges. 

Makes about 18 biccies. 

Share this:

  • Click to share on Facebook (Opens in new window)
  • Click to share on LinkedIn (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)

Filed Under: Recipes Tagged With: cashew, dairy free, gluten free, low-amines, low-salicylates

Banana, carrot & buckwheat pancakes

March 7, 2017 by Kate Leave a Comment

buckwheat banana carrot coconut pancakes

Yummy and healthy weekend breakfast idea

Who doesn’t love pancakes??? These ones are packed full of nutrition and fibre, are gluten and dairy free and can be made with low – moderate salicylates and amines.

Whole grain flours such as buckwheat, sorghum and brown rice add fibre and B vitamins to your diet and keep you fuller for longer, maintaining even blood sugar (without the spikes you get from white flours). I use bananas for sweetness, and even more B vitamins and fibre, and carrots for a healthy serve of beta-carotene, the precursor to vitamin A, which really does help your eyesight!

buckwheat pancakes fruit bacon rocket pear

pancakes with bacon, pear and rocket – yum!

Choosing a whole food sweetener on top, such as real maple syrup, rather than refined sugar, gives your body nutrients too. Refined sugar is energy without nutrients, and too much causes a multitude of health problems. Limit your sugar intake for better health, and always choose an unrefined option, such as raw honey, maple syrup, coconut palm sugar or panela, or if you need a low salicylate or low fructose option, rice malt syrup is the best.

Enjoy these dense and healthful pancakes that the family will love….

Read More »

Share this:

  • Click to share on Facebook (Opens in new window)
  • Click to share on LinkedIn (Opens in new window)
  • Click to share on Twitter (Opens in new window)
  • Click to share on Pinterest (Opens in new window)

Filed Under: Recipes Tagged With: buckwheat, carrot, coconut yoghurt, dairy free, gluten free, pancakes, psyllium, sheep yoghurt, tahini, weekend breakfast

Primary Sidebar

Get your FREE quick start guide to food intolerance and much more…

Find Kt’s Nutrition on…

  • Facebook
  • Instagram
  • LinkedIn

Recent Posts

  • Natural medicine vs Western – lifestyle is key to health
  • Creamy mayo & why fats are great for you!
  • Vanilla cakes or cup cakes
  • Being an empath & self care
  • Sleep hacks to have you zzzzzing in no time

Recent Comments

  • Sleep hacks to have you zzzzzing in no time - Kt's Nutrition on Emotional health – your missing link?
  • Kasha on Part 1 My cancer journey – my health in my hands
  • Sarah on Part 1 My cancer journey – my health in my hands
  • Part 1 My cancer journey - my health in my hands - Kt's Nutrition on Emotional health – your missing link?
  • Kate on elimination diet part 5 – salicylates, skin and where to from here

Archives

  • December 2020
  • October 2020
  • July 2020
  • May 2020
  • March 2020
  • February 2020
  • February 2019
  • December 2018
  • November 2018
  • September 2018
  • August 2018
  • July 2018
  • June 2018
  • May 2018
  • April 2018
  • March 2018
  • February 2018
  • January 2018
  • December 2017
  • November 2017
  • October 2017
  • September 2017
  • August 2017
  • April 2017
  • March 2017
  • February 2017
  • January 2017
  • December 2016
  • November 2016
  • August 2016
  • July 2016
  • June 2016
  • May 2016
  • April 2016
  • March 2016
  • February 2016
  • January 2016
  • November 2015

Categories

  • Behaviour
  • food additives
  • food-sensitive
  • General Health
  • Household toxic chemicals
  • Intolerance
  • Nutrition
  • recipe
  • Recipes
  • Uncategorized

Copyright © 2021 · Foodie Pro Theme by Shay Bocks · Built on the Genesis Framework · Powered by WordPress

New to intolerance or an old-hand? No problem.Get your FREE 5 step guide to any food intolerance! 

Plus intolerance-friendly recipes straight to your inbox and much more… sign up here.

×