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Nutritious, delicious, intolerance-friendly recipes and advice

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Recipes

Apple quinoa crumble

September 16, 2018 by Kate Leave a Comment

apple quinoa crumble glutenfree dairyfreeApple crumble is a delicious, warming dessert. My crumble is low in sugar, full of fibre and high in protein. The apples are packed with insoluble fibre, as I leave the skins on. The crumble topping is made with almond meal, quinoa and coconut sugar – a natural sweetener packed with nutrients.

It is gluten free, and dairy free and can be used as a topping on apple crumble muffins too….

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Filed Under: Recipes Tagged With: apple, apple muffins, crumble, dairy free, fibre, gluten free, low citric acid, low sugar, low-amines, low-glutamates, low-salicylates, protein, quinoa

Chickpea vegetable curry – mild and coconut creamy

August 22, 2018 by Kate Leave a Comment

chickpea vegetable curry mild coconutty gluten free dairy free low citric acid low glutamates low amines
This creamy, coconutty vegetable curry with chickpeas is one of my simple go-to dinners. You can use whatever veggies you have in the fridge, so it’s a great way to use up excess, or if you’re just not sure what to do for dinner!

The chickpeas add a bit of protein to the dish, without the need for meat or fish. There’s extra calcium from the anchovies (any edible fish bones are packed with calcium). And it’s nice to have an easy dinner that can be whipped up in one pan in minutes!…

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Filed Under: Recipes Tagged With: chickpeas, coconut, curry, dairy free, gluten free, low citric acid, low-amines, low-glutamates, mild, veggies

Garlicy butter bean hummus

August 20, 2018 by Kate Leave a Comment

Hummus is such a delicious snack with seeded, wholegrain crackers or veggies sticks – think carrots, capsicum, cucumber and peeled broccoli stems are great too! What’s great is that it’s healthy too. And naturally dairy free, unlike many of the dips you buy in the shops.

You can use any beans you like, but also chickpeas. This recipe uses white beans – cannellini or butter – but any bean will do.

There’s no citrus, just apple cider vinegar, so this recipe is fine for citric acid intolerances. If you’d like low salicylates, use a different oil, such as rice bran, and leave out the cumin.

Also really tasty with fresh crusty bread – this gluten free bread is soft and has a lovely crust – and some coriander pesto, which is great for detoxing heavy metals from your system.…

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Filed Under: Recipes Tagged With: butter beans, canellini beans, garlic, hommus, hummus

BBQ plum sauce

August 20, 2018 by Kate Leave a Comment

I needed a pizza sauce that had no tomatoes and no citric acid. Plums are naturally low in citric acid, unlike most other fruits! And BBQ sauce is pretty awesome, so this tasty (little bit sweet, little bit sour) sauce was born….

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Filed Under: Recipes Tagged With: BBQ sauce, dairy free, gluten free, low citric acid

chia pudding – sugar free dessert or breakfast

June 10, 2018 by Kate 2 Comments

chia pudding dessert breakfast soluble fibre sugar free glutenfree dairyfreeIf you sit a bit long on the loo, these chia pudding treats are for you!

Chia seeds have a huge amount of soluble fibre – when mixed with liquid, they form a jelly-like consistency, which helps to form healthy stools. Soluble fibre also binds toxins and cholesterol and helps to excrete them from your body. …

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Filed Under: Intolerance, Recipes Tagged With: dairyfree, food-intolerance, glutenfree, grainfree, healthy recipe, low-amines, low-glutamates, low-salicylates, recipe, soluble fibre, sugarfree

Stewed apples (for constipation) and which dairy intolerance are you?

April 16, 2018 by Kate Leave a Comment

 

stewed apples fibre water constipationStewed apples are so easy to make! With skin on, they’re a good source of insoluble fibre, which is great for lowering cholesterol, as well as keeping your bowels healthy.

Delicious stewed apples can be used in apple crumble, muffins, on pancakes or just enjoyed plain.

They’re delicious served on natural yoghurt. We use sheep’s milk yogurt, which is less reactive if you’re intolerant to casein, the protein in cow’s dairy.

If you’re intolerant to lactose, you should be fine with any natural or Greek yoghurt, as the bacteria used to make yoghurt eats the lactose, which is a sugar. So don’t waste your money on lactose-free yoghurt!…

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Filed Under: Nutrition, Recipes Tagged With: apple skin, casein free, casein intolerance, constipation, dairy advice, dairy free, fibre, lactose free, lactose intolerance, water, yoghurt

Gluten-free bread – soft & healthy, no egg, dairy, grains, soy

March 29, 2018 by Kate Leave a Comment

gluten-free dairy-free egg-free soy-free grain-free soft fluffy breadGluten-free doesn’t necessarily mean healthy. Lots of the gluten-free breads on the market are very ‘white’, made from modified tapioca starch and white rice flour. These are not healthy choices for our bowels, as they don’t feed the good bacteria. They are not good for our energy either, spiking our blood sugar and then making us crash later.

It’s also pretty hard to find gluten free bread on the market that caters to multiple food intolerances, such as dairy, egg and soy. And if you do, it’s usually full of additives and costs $10 for a small loaf!

I think it’s easier (and definitely cheaper) just to make my own. This one also has no grains, just buckwheat and tapioca flour (not starch). Buckwheat is very high in protein compared to grains (it’s actually a seed), and high in fibre, so it keeps you fuller for longer. It also naturally contains B vitamins and minerals, such as magnesium and selenium.  …

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Filed Under: Recipes Tagged With: dairy free, egg free, gluten free, grain free, paleo bread, soft bread, soy free, vegan

Coconut chai bliss balls – Love your liver!

February 25, 2018 by Kate Leave a Comment

chai spice and coconutty goodness

Everyone loves a good bliss ball, right? These delicious coconut chai bliss balls are as healthy as they are tasty (with no dates in sight). Slightly sweet and coconutty, with lovely chai spices throughout.

They are super easy to make, and you can choose whether to use almond meal (no blending!) or cashews, which are lower in natural food chemicals, amines, if you’re sensitive.

The spices help your liver to detox more efficiently, so this delicious bite can even be your ‘food as medicine’. You can even add maca powder, to help your body adjust it’s stress response and keep you calmer! …

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Filed Under: Nutrition, Recipes Tagged With: almond, amine, anti-inflammatory, bliss ball, cashew, chai, coconut, coconut oil, dairyfree, detox, food-intolerance, glutenfree, inflammation, intolerance, liver, low-amines, nutrition, spice, sugarfree, turmeric

Turmeric chai tea with dandelion (and some different ways to get calcium)

January 30, 2018 by Kate Leave a Comment

I love making my own turmeric chai tea. Not only does it taste better, it’s even better for you. It can help you to lose weight, decrease inflammation and stimulate detox of the liver!

My turmeric chai is packed with anti-inflammatory spices, such as turmeric, cinnamon and cloves. …

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Filed Under: Nutrition, Recipes Tagged With: almond milk, almonds, anti-cancer, anti-inflammatory, black tea, calcium, cancer, cashews, chai, cinnamon, cloves, dandelion, hormones, inflammatory, leafy greens, liver, macadamia, processed, salmon, sesame seeds, soy, soy protein, spices, tahinin, thyroid, tonic, turmeric, whole soy

crispy kale chips

November 9, 2017 by Kate Leave a Comment

 

kale chips anti-inflammatory anti-cancer anti-oxidant vegetable

kale chips – crispy, tasty

I’m sure you’ve heard of them before… but have you tried kale chips yet?

Kale chips are a hit in my family and a delicious way to get leafy green veg into the kids’ diet. They are rich in anti-cancer properties too, just like broccoli, cabbage and brussel sprouts.

They’re also really easy!…

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Filed Under: Recipes Tagged With: anti-cancer, anti-inflammatory, cruciferous, dairy free, gluten free, kale, kale chips, spices

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