Breakfasts

Let us start with breakfast. You will find properties of some foods later in the document.

Use small amounts of sweeteners such as honey, stevia, maple syrup or date syrup.

Drink green or white tea with your meals – you will find the benefits later.

White tea is not black tea with milk; white tea is the young tea leaf. White tea has the same properties as green tea but stronger. It has a nicer taste and can be enjoyed with milk (unlike green tea).

The porridge below is very nice, I am sure you will like it.

Gluten free (GF) Oat Porridge – 1 cup GF rolled oats. Soak in rice or coconut milk and water overnight. Bring to the boil, turn down the heat to very low and cook for 20 – 30 minutes stirring occasionally. I usually cook overnight in a small Crockpot (slow cooker). I also add a pinch of good salt, chopped dried apricots or other dried fruit for sweetening.

Some days change the rice bran or barley bran to millet flakes – you shouldn’t mix more than 3 grains in 1 dish – harder to digest. Experiment with different mixes.

To serve – add stevia 10 -15 drops or less (I don’t like more than 15 drops in one serve of porridge) or a mix of honey and stevia.

Quinoa porridge

1 cup quinoa flakes in 2 cups rice or coconut milk (quinoa does not soak up much liquid. Add 1 tsp cinnamon and a handful of organic soaked goji berries or organic soaked sultanas. Cook for around 30 minutes – quinoa cooks very quickly, in about 5 minutes but I think it is better if kept cooking for 30 minutes or more on low heat. Stir occasionally to prevent sticking.

This is also nice with chopped apple, pear, dried soaked fig or apricot instead of goji or sultanas. Add good sweetener if needed.

You can use a mix of rice, millet and or oat flakes but do not use more than 3 different major ingredients if you want to encourage better digestion.

Soaked muesli

Use rice, oats, barley or any other rolled grain. Mix and soak in rice, coconut milk or coconut yogurt overnight. You could also separately soak some nuts and or seeds in water. Soak overnight. In the morning, you can add chopped fruit, a little more milk if needed and eat. If you are using nuts and seeds, rinse and drain before adding.

Nut granola

2 tablespoons raw soaked almonds
2 tablespoons raw soaked sunflower seeds or pepitas.
1 tablespoon of raw soaked walnuts or pecans
½ cup chopped fruit
½ cup or more almond milk or other vegan milk.

Combine all ingredients and serve. Use a little sweetener if you must.

Nut milks

1 cup nuts – any nuts – hazel, almond, walnut, macadamia – have different milks each time. Soak overnight and rinse well.
½ cup soaked dates
4 cups water.
2 tsp natural vanilla.
2 tablespoons unhulled tahina – excellent source of calcium (higher than any dairy).

Place dry ingredients with 1 cup of water in blender. Start with pulse blending to break up a little then blend on high till smooth. Add the rest of the water and blend to mix. Store in the fridge for up to 4 days. Thin with water as you like.

I think that macadamia and coconut oil go well. Walnuts and black or white sesame or tahina. Find the mixes you like best.

I like to use only 1 ½ cups water in the recipe because I like using warm milk. I pour half the amount of milk I want from the fridge and add the same amount of hot water to thin it and make it warm.

The above can be used in cereals, smoothies or just to enjoy as a drink.

Omelette

3 eggs – beaten lightly.
Spinach, kale, silver beet, grated zucchini, celery, garlic or any other low carb. veges.
Parsley, mint, oregano or any herbs you like.
Add shredded leaves to a pan with olive oil, stir fry a few seconds and turn heat to low and let cook a few minutes till done to your liking – not overdone.

Take the vegetables off the heat and mix with the beaten egg in the bowel, add herbs and pour the mix back into the pan and spread out, use spatula to turn over to cook other side or place under the grill to cook – I like to crumble some sheep’s feta cheese on top before grilling.

Egg with onion and zucchini – simple, light and very delicious.

Chop 2 large zucchini in half lengthways and then slice in thin half moons. Slice 1 large onion in quarter moons. Fry gently in coconut oil without browning till well cooked, add salt and pepper and crumble some dried oregano leaves in (optional). Once mix is cooked add 1 egg, turn off heat and mix in egg very well. Enjoy on it’s own or over a thin slice of toast.

Variations – you can add freshly chopped herbs to the mix just before you add the egg – parsley, mint, coriander or any other herbs.

Lamb mince with egg and pine nuts

Fry a chopped onion till just softened, add 1 tablespoon or less of pine nuts and fry till the pine nuts become golden, add 250 gm or less of mince and cook till well done. Add salt and pepper to taste and 2 or more eggs, mix till eggs are just set and take off heat. Enjoy eating this with wheat or gluten free wraps and freshly cut up cucumber.

Variations – if you can eat tomato, this may be added to the mix once the mince is well cooked, cook till tomato is well cooked and most of the liquid has evaporated and then add the eggs. Serve with wraps or on toast with chopped fresh tomato and cucumber.

Organic GF toast with tahini, avocado and sunflower seeds or pepitas (makes complete protein). Top with lettuce or any other salad vegetable. Grated zucchini and carrot is nice, chopped parsley, spinach leaves and thinly sliced onion.

Yogurt and ricotta only if you are not intolerant to dairy. Use coconut yogurt if dairy intolerant – I like coconut yogurt more.

Yogurt and fruit

Natural biodynamic or organic yogurt – Plain.
½ pear or rockmelon or a stone fruit
Nuts like almond, hazel nuts, macadamia nuts etc.
Stevia to taste or one of the sweeteners above

Yogurt and ricotta in equal amounts, mix well and sweeten lightly with honey. Eat with fruit. Very delicious – can have as dessert.

As a special treat breakfast:

Banana muffins (makes 24 little muffins or patty cakes)

These muffins are very easy to make and you experiment with varying the ingredients to your liking, e.g. if you like more moist, add more oil and/or water. Add more or less fruit/nuts.
Heat the oven to 190 C.

1 ¾ cup brown rice flour (benefits below) or wholemeal flour.
½ cup honey or coconut sugar.
½ teaspoon bicarb soda.
2 teaspoons baking powder.
2 teaspoons cinnamon – or more if you like.
1 cup walnuts – put in a bag and lightly crush with a mallet, or break into smaller pieces with your hand.

Mix all dry ingredients.

3 bananas – mashed.
2 eggs – beat with a fork.
2/3 cup olive or coconut oil.
1/3 cup soy, coconut or rice milk.

Mix all wet ingredients.
Grease little muffin tins or patty cake tins with olive oil.
Mix all dry ingredients then mix with wet ingredients to your satisfaction.

Fill the muffin or patty cake tins and bake for around 20 minutes or till golden on top. I like them best cooked in patty cake tins or miniature muffin tins as they come out much nicer with more crust.

These are most delicious fresh – you can experiment with these muffins easily. They will always turn out good.

Apple oatmeal muffins

1 cup medium shredded raw apple
1 ½ cups roled oats
¼ cup cold pressed oil
½ cup chopped raisins
¼ cup pecan nuts or walnuts

Combine ingredients, let stand a few minutes to absorb moisture.
Spoon into small oiled muffin pans, filling pans well and rounding nicely.
Bake at 190 degrees C for 25 minutes.

Delicious dessert that can also be a meal

Pumpkin pie

For Crust-

1 cup of almonds or pecans, finely ground in blender until flour like (or almond flour)
3 TBSP of coconut oil plus some to grease pie pan
1 egg
Cinnamon powder (1/4-1/2 tsp or to taste)

For Filling-

1 (15 ounce) can of pumpkin (nothing added) or approx 2 cups of homemade pureed pumpkin with excess liquid drained
3 eggs
¼ cup of honey (or to taste) – can substitute stevia, but the honey actually helps it hold better
1 Tablespoon of pumpkin pie spices or about 2 teaspoons cinnamon and ¼ tsp each of cloves, ginger and nutmeg
1 teaspoon natural vanilla
coconut milk to thin (no more than about ⅓ cup)

Instructions

Preheat oven to 325.
Grease pie pan with coconut oil and mix crust ingredients by hand in a medium sized bowl.
Press crust into bottom and sides of pie pan and put in the oven while making the filling.
In the same bowl (no need for extra dishes!) combine the filling ingredients (except coconut milk) and mix using an immersion blender. If you don’t have one of these, use a regular blender or food processor. A hand-mixer will not get it as smooth! It should be smooth and spreadable, but not really pourable. Add coconut milk if needed to thin slightly.
After 10-15 minutes, remove the crust as it barely starts to brown.
Pour/smooth the filling over the crust and return to oven for about an hour or until center is no longer jiggly. Will set more as it cooks.
Top with coconut cream or whipped heavy cream and some chopped pecans.
Enjoy!

Always chew food very well, especially starches as the digestion of starch starts in your mouth, food should be liquid and totally masticated before swallowing. This practice alone will lead you towards much better health.