Coconut Yoghurt breakfast bowl

January 9, 2018January 9, 2018Whole 30breakfast, dairy free, delicious, desert, grain free, guilt free, kids food, pudding, whole 30Leave a comment

I normally have two fried eggs for breakfast, sometimes with Kimchi and bacon and sometimes with my Nacho not Cheese Kale chips. Sometimes I get bored of eggs, rare, but it does happen. I try to stay away from dairy (except ghee) and grains, especially when I am eating whole 30, which I tend to do every couple of months to help me to reset and to feel better. This coconut yogurt breakfast bowl is my other favourite breakfast. Coconut’s are amazing and are packed full of nutrients especially healthy fats. See my fact sheet on coconuts here.

When I am whole 30 I stay away from sugar hence the choco-coco snackaroons however I also use my Choco-orange grain free granola and my salty cinnamon maple raw-olna. Sound good, oh it is I promise. The Choco- Coco snackaroons are super simple to make and I always have a batch made as they are idea kids snacks for after school.

If you want to make your coconut yoghurt (which believe me you should try) here is my recipe, if you do not have coconuts to hand (most of the world does not I understand!) then try the method with coconut milk (see my homemade version here or use canned).

Coconut Yoghurt Bowl with fruit and Choco-coco snackaroons

2018-01-08 11:22:39

Serves 1

A great grain free and dairy free breakfast. Paleo and Whole 30 compliant, delicious and nutritious

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Prep Time

15 min

Prep Time

15 min

Ingredients

4 tbsp Coconut Yoghurt (homemade or if store bought ensure no sugar or cornflour has been added.)
1 tbsp Collagen (optional)
6 Raspberries (ideally organic)
10 Blueberries (ideally organic)
3-4 Choco-coco Snackaroons (Dates, coconut, raw cacao, salt and vanilla- see adapted link)

Instructions

Add coconut yoghurt and collagen to the bowl and mix well
Add your berries and break up snackaroons to add on top.
Enjoy!

Adapted from http://loulanatural.com/choco-coco-snackaroons/

Loula Natural https://loulanatural.com/

Nourishment for your body, not punishment…

Grain-Free Pizza

February 20, 2016February 20, 2016Coconut, Gluten Free, kids nutrition, Meals and snacks, Recipes, recipes your kids will love, Updating the Classicsgrain free, happy, healthy, healthy fats, kids, lunch box, nourishing, nutrients, pizza, proteinLeave a comment

Grain Free Pizza Base

I have played with several grain free pizza bases over the years. We have been using this recipe for a year now and I am ready to share it with you all.

In my experience grain free bases are a faff to make and never taste like pizza most of the time! Traditional pizza base is very simple; flour (gluten and grain rich!), olive oil, yeast, water, sugar and salt. To recreate this without gluten and adding nutrients (which I always have to do!) is a tough thing.

I have really enjoyed my cauliflower crust however it was not nice cold and that is a must for lunchboxes! So I have been searching and playing for the right combination. I tried simply replacing the flour with a gluten free mix, but my need for nutrients was not being met! Then I decided that I actually wanted it grain free for the kids and my digestive needs. Thats when I turned to tapioca flour (see here for a great one to buy). Learning to use tapioca flour is an experience!!

The best starting point I found was in this book, Paleo Eats by Kelley Bejelly; (its a really great book)

I then went about filling it with nutrition, namely making sure it contained the amount of protein in it necessary to nourish and fill up my kids. Here is the result;

Grain Free, Nutrient Rich, Pizza Base

2016-02-20 05:57:47

Serves 5

A delicious grain free crust which is great for kids and works well for leftovers in their lunchboxes

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Prep Time

20 min

Prep Time

20 min

Ingredients

1 cup of water
2/3 cup of olive oil (I have also used coconut oil)
1tsp of dried herbs (I like an italian mix- you can use what you like or sun-dried tomato flakes)
2 tsp garlic or dried onion powder
2 tsp salt
3 cups of tapioca flour
1tbsp collagen hydrolysate (gelatin)
2 beaten eggs
1tsp nutritional yeast (optional)
3tbsp coconut flour
2 tbsp almond flour (optional)
dash of kefir (water or milk) (optional, you can also add a dash of apple cider vinegar)

Instructions

Add the water, oil, herbs and garlic powder to a saucepan and bring to the boil.
Add the tapioca flour and it will instantly become a sticky mess (I mean dough)
Ensure it is all mixed in and allow to cool for 10-15 mins
Heat your oven to 200 centigrade.
Add in remaining ingredients until it is a dough that can be kneaded. You may need to adjust the dry ingredients. Coconut flour expands so be careful if you add more. The gelatin helps to make it more doughy.
I roll the dough out in between two pieces of baking paper. It is then easier to get really thin and then move to a baking sheet or pizza stone.
Roll your dough out to a couple of mm. It is a nice thin and crispy pizza, any thicker and it is a bit too chewy.
I have frozen the bases at this point
Put pizza in the oven to 20-30 mins to pre cook (longer if you have cooked from frozen)
Add toppings. I add passata, and whatever I fancy (the kids eat ham, pineapple and olives!) we like bacon, artichokes, olives and peppers!
Add cheese if you like and put back in the oven for another 10-15 mins.
Enjoy

Notes

The gelatin, almond flour and eggs add a good nutrient content to the pizza base so it is not so starch heavy. The oil adds a good fat content. We always serve with a nice crisp and colourful salad and it is very filling.

By Louise Kane Buckley

Adapted from Paleo Eats, Kelley Bejelly

Loula Natural https://loulanatural.com/

Weaning Recipes from Nurture Your Life

January 15, 2016January 17, 2016baby led weaning, kids nutrition, Meals and snacks, Parenting Experiencebaby, baby led weaning, baby led weaning recipe, baby nutrition, childrens nutrition, dairy free, ditch the baby rice, eat with your kids, gluten free, grain free, how to get your kids to eat, kids, kids food, paleo, recipesLeave a comment

Weaning Recipes

Have your read my new REAL FOOD way to wean your child? Its called Nurture Your Life (link here). These weaning recipes are all featured in the book.

Here are all the recipes with their links from the book. Let me know your favourite!

First foods:

(4-8 months depending on child’s ability to sit up)

Fish eggs

Bone Broth

Coconut Yoghurt

Parsnip rice (steamed of stirfried in Ghee)

Sweet Potato/carrot Chips (cut into battons and lightly steamed or baked tossed in coconut oil.

Sweet Potato mash

Sweet potato Rosti

Steamed broccoli

Sliced avocado

Sliced pear

Scrambled egg yolks (separate the eggs and scramble the yolks in a little ghee)

Mashed banana

Water or coconut water kefir

Green smoothies (make with powdered greens and fresh coconut water or water kefir)

Fermented green beans

Apple Sauce

Rhubarb and ginger sauce

Oat milk/ Coconut milk

Miso soup

Seaweed snacks (ensure the ingredients contain healthy fats and no MSG)

6-12 months

Popcorn chicken

Cauliflower Crust Pizza

Falafel

Coconut and ginger chicken soup

Sweet Potato Falafel (use flax/chia as an egg replacer until 12 months or just use egg yolk)

Cauliflower Cheese nuggets (same advice as above for eggs)

Beef Jerky made with thinly sliced beef

Kefir/Kombucha gummies

Chia porridge (use breast, coconut or oat milk) with coconut yoghurt

Banana Flax Crackers or quinoa flatbreads serve with:

Salmon pate

Coconut butter/yoghurt

Hummus add some fermented garlic for an added fermented kick

Tahini and avocado

Rasperries/blackberries/watermelon/mango (mango seeds are great for kids to suck on)

Mango Chia jam

Fat banana custard (before 12 months only use the egg yolks)

Chocolate Avocado pudding

Homemade Chocolate

Balls of Energy (until 12months use only seeds)

12-18 months

based on elimination diet protocols can start to introduce egg white, nuts, raw honey. (Try to keep grains to a minimum or traditionally prepared and served with something fermented until 2years)

Blender Waffles/Blender pancakes

Egg Muffins

Grain free granola (until you have checked nuts you can just use a variety of seeds; pumpkin, sesame, sunflower, chia and ground flax. Try this salty cinnamon flavour

Breakfast in a glass smoothie

Slow cooked apple, rhubarb and ginger porridge (serve with coconut yoghurt)

Almond milk

Nate’s Kefir Blueberry Mawfins

How to ferment; Beetroot and Ginger Sauerkraut

November 17, 2015January 17, 2016Fermented, Fermented Foods, Meals and snacks, Natural Alternatives, Nutrition, Raw, Recipes, side dishes, Uncategorizedanti-inflammatory, beetroot, easy, fermented, ginger, gluten free, grain free, healing, Health, healthy, homemade, immune system, kraut, lunch box, natural, natural health, nutrition, paleo, raw, real food, recipe, sauerkraut, simpleLeave a comment

Basic Sauerkraut is so delicious (see my how to here). I have it with eggs, add it so my coleslaw (kraut slaw here) and try to have it with any meat dish as a side. The sour flavour works well to stimulate gastric acids too so it a great primer for any fat, protein rich foods.

Since cabbage has so many health giving properties (read here), combining it with beetroot and ginger makes so much sense. The rich, sweetness and earthiness of the beetroot goes so well with the heat of the ginger and the sourness of the kraut. It hits all of the senses on the palate and really satisfy the taste buds.

Of course the rich myriad of antioxidants, vitamins, minerals and blood boosting qualities of the beetroot with the anti-inflammatory, warming and nourishing properties of ginger are made even more available to the body with the fermentation process. The presence of a well balanced symbiosis of bacteria allows the body access to these nutrients, to absorb and use them to help promote wellbeing and healing.

Start in the same way as you would with the basic sauerkraut. When the cabbage and salt have been massaged together, combine the beetroot and ginger (I have used raw and powdered ginger and both work well) before packing it all into your jar.

Beetroot and Ginger Sauerkraut

2015-11-17 15:06:31

A rich nutritious flavouring of sauerkraut. Great to assist in the body's wellbeing and healing process. Really good to help digestion of fat or protein rich foods in a meal.

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Ingredients

1 whole green cabbage thinly sliced
1 whole red cabbage thinly sliced
1.5% Salt
1 raw beetroot grated
1 inch of fresh ginger grated or 1tbsp of dried ginger

Instructions

Retain 1/2 of the outside cabbage leaves for later.
Make sauerkraut by mixing the cabbage with the salt. Massage the cabbage until it starts to wilt and release water.
Add and combine the grated beetroot and ginger.
Press the mixture into a fido (airtight sealable jar) jar and keep pressing down to release liquid.
When the mixture is all in the jar and there is liquid covering the top, press down the outside cabbage leaves to keep any stray bits of cabbage from floating to the surface of the liquid.
Seal and leave to ferment on the counter for a week-28 days. Keep tasting the kraut every few days.
Put in the fridge for an additional week.
Enjoy!

Notes

You can flavour your kraut in this way with anything you choose! be creative!

By Louise Buckley

Loula Natural https://loulanatural.com/

If you like fermented recipes come and checkout my dedicated board on pinterest:

Coconut and Turmeric Popcorn Chicken

March 30, 2015January 22, 2016Coconut, Gluten Free, i love making things, kids nutrition, Meals and snacks, Recipes, recipes your kids will love, Uncategorizedchicken, Coconut, egg free, gluten free, grain free, healthy, kids food, lunch box, paleo, party food, primal, recipe, simple, sugar free, travel snackLeave a comment

Coconut and Turmeric Popcorn Chicken

My son is not a fan of meat- AT ALL. It doesn’t bother me too much as he has lots of stock (bone broth) on a daily basis. He also has a broad spectrum of healthy fats over the day. Animal protein is important and if he ate eggs then I would relax, but he doesn’t. If I am not careful he would just eat carbs all day (like most kids) but then I would pay the price with his behaviour (moaning, anger, weepy and destructive!).

My quest for lunchbox foods also continues- this one really fits the bill too as they are bite size and nice hot or cold. They will be perfect party food, picnic foods and travel snacks. The fact that they are easy to make is also a huge bonus!

There are just 3 steps;

Cut and soak; Soaking the chicken keeps it really moist and tender

Shake; shaking it in coconut flour and almond flour/coconut gives it a good crust

and bake (or shallow fry in butter);

He loves them and calls them popcorn! I love that they are packed full of goodness and healthy fats! Bonus is my daughter also loves them and asks for them for lunch. Wining all round! You can add a variety of spices to the chicken, personally I like curry powder in mine, it is delicious with the coconut milk.

Tumeric and Coconut Popcorn Chicken

2015-03-30 16:37:11

This is a great chicken recipe, full of healthy fats and packed with flavour. Coconut and turmeric make this grain free, paleo friendly recipe delicious and nutritious.

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Ingredients

250g Chicken thigh meat
1/2 can of coconut milk
1-2 tsp Turmeric powder or grated fresh turmeric
salt and pepper
3tbsp Desiccated coconut/almond flour
2tbsp Coconut flour

Instructions

Cut chicken meat into small bite size pieces and place in a glass container (with a lid). Pour over coconut milk and add turmeric, salt and pepper. Replace lid and shake. Leave to marinade in the fridge overnight
Put coconut/almond and flour into a ziplock bag. Pour in chicken and shake bag until all the pieces are covered. Pour contents out onto baking sheet and drizzle with olive oil.
Bake at 200 degree C for 20-25 mins until chicken is fully cooked.
Chicken can be frozen at this time if desired. To reheat, thaw completely and heat some ghee/butter in a pan and reheat chicken until hot through.
Chicken can also be fried in butter or olive oil or in an airfryer

Notes

these are great cold or hot. Serve with some fermented ketchup or mayo, sweet potato chips or a big colourful salad.

By Louise Buckley

Loula Natural https://loulanatural.com/