Thursday, 29 November 2012

Healthy Cinnamon Pancakes

I have been trying for ages to make a healthy pancake that doesn't fall apart when you try and flip it. At last I managed to create one that is robust, healthy (if you are OK with dairy) and tastes really good.

Makes 1 good sized pancake, ideal for breakfast with berries or savory filling. If using savory leave out the cinnamon in the mix.

1 beaten egg

2 tablespoons double cream

1 tablespoon water

1 teaspoon coconut flour

1 teaspoon cinnamon

2 teaspoons coconut oil, avocado oil or madadamia nut oil for cooking

Mix the double cream into the beaten egg. Add the water.

Add the coconut flour and blend well.

Add the cinnamon if you are topping with fruit.

Heat the oil in a pancake pan until it smokes slightly.

Add the mixture and cook for a few minutes until the pancake is puffy and leaving the bottom of the pan (careful it doesn't burn though, the first day I did slightly burn one side!).

Flip over (it should flip in one piece if it's cooked enough) and cook for another couple of minutes. Fold over and add toppings.

I used frozen mixed fruit which I heated in the microwave (not very paleo I know!) with some cinnamon, cloves and mixed spice. Fantastic as a change from an omelette. I found this pretty much kept me going until lunch with the help of a few mixed nuts mid morning.  

Tuesday, 6 November 2012

Pumpkin, ginger and cheese soup

This soup is very heavy on dairy as it contains cream and cheese. Strict paleo dieters don't eat dairy at all but a moderate primal approach does allow dairy. It's very individual as to how you do on dairy, I seem to be fine with it but do choose to eat it in moderation. Other people find it causes them stomach problems or inhibits weight loss if they are aiming to lose some weight. On the plus side this soup is very filling as it contains a lot of fat and so it will keep you going throughout the afternoon if you have it for lunch. Many people (including me!)  find a bowl of vegetable based soup not enough to sustain them for several hours and so will find themselves snacking during the afternoon. This soup should be eaten alone, definitely not one to have with any bread or other carbohydrate based foods.

You will need:

1 large white onion, peeled and sliced
1 large leek, rinsed and thinly sliced
2 garlic cloves, peeled and chopped (or crushed)
3cm piece ginger, peeled and chopped
25g butter
25g coconut oil
1/2 tsp turmeric
600g pumpkin (or butternut squash) peeled, deseeded and roughly chopped
600 ml sugar free vegetable stock
200ml double cream
Salt and freshly ground black pepper
Freshly grated nutmeg to taste
60g coarsley grated strong cheese


Saute the onion, leek, garlic and ginger in the butter and coconut oil over a low heat with the lid on, stirring occasionally, until everything is soft and wilted.

Add the turmeric, pumpkin or squash and half the stock and cook over a low heat with the lid on until the pumpkin or squash is cooked, approximately 30 mins.

When cooked mash it with a potato masher, it doesn't need to be smooth.

Add the remaining stock, the cream and plenty of coarsley ground pepper. Bring to the boil, then reduce to a simmer with the lid on and cook for 15 minutes.

Season with salt and add nutmeg to taste. Stir in the cheese and ladle into hot soup bowls.

If you want to freeze some or all of this soup don't add the cream or cheese before freezing. Once it is defrosted add the cream and bring to the boil and simmer for 15 minutes, then add the cheese and serve. 

Sunday, 4 November 2012

Apple, cinnamon and raisin muffins

I made these muffins last week and they were really tasty. Almond flour is a gluten free, low carbohydrate nutritious alternative to wheat flour with all the health benefits of eating whole almonds.

I didn't take any photos of these cakes but take it from me, they looked good and tasted even better!

You will need:

200g almond flour

1/2 tsp sea salt

1/2 tsp bicarbonate of soda

1 tsp cinnamon

60g butter, melted

3 tbsp honey (raw is best)

2 eggs beaten

1 medium apple peeled, cored and diced

1 tsp vanilla extract

50g raisins


Preheat the oven to 180 degrees C (170 fan oven).

In a bowl mix together the flour, salt, bicarbonate of soda and cinnamon.

Mix the honey into the melted butter and add the beaten eggs, vanilla, diced apple and raisins.

Combine the wet and dry ingredients together and spoon mixture into muffin cases.

Bake for 15 minutes on the middle shelf of the oven.