Chocolate crunch cookies – a healthier way

Ingredients

4oz Goat’s butter (half a normal size block of butter) easy to digest, less cholesterol

Half a cup organic cocoa powder – high in antioxidants

2 and a half cups of whole-grain Spelt flour – high in minerals, B Vitamins and fibre. Easier to digest than normal wholegrain flour (or use brown rice flour if you are gluten free)

2 thirds a cup of Rapa Dura sugar (click on link) – raw cane sugar, it’s sweeter than white sugar so less is used, high in iron and contains other trace minerals. It has a richer flavour. Can purchase from health stores or online.

Half cup of raw organic cocoa nibs (optional)
– makes more crunchy and gives nutty flavour without the nuts – high in antioxidants.

2 x teaspoons of cardamom (optional) you can purchase spices from “BuyWholeFoodsOnline” it is a less expensive way to buy as you get so much more for your money.(click on link)

Directions

Heat the oven to 150 degrees and prepare a tray either greased with butter, or covered with grease proof paper.

You can either hand rub the butter and flour together to make them into ‘crumbs’ or use a food processor to gently mix – use the pulse button to keep it light. Add the cocoa powder, sugar and cardamom if using it. Add the cocoa nibs last. Mix until it becomes a dough.
Roll into small balls about 25g each then press the palm of your hand down to flatten them into cookie shape.

The oven at 150 degrees is hot enough to cook, but cool enough not to over heat the fats and proteins which makes them healthier. Leave to cook for 20-25 minutes.

Remove form oven and let them cool, this is when they become crunchy.

Nutritional benefits:
High in fibre and polyphenol antioxidants and a good source of Iron, B Vitamins.
Goat’s butter is a healthy addition to the diet in moderation, low in cholesterol and contains important dietary fats as well as n-Butyrate which is a substance that feeds our cells in the gut lining and supports mental health and well-being.

Note: Rapa Dura is a sugar and should be consumed in moderation even though it is a healthier choice.

 

 

 

 

 

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Carrots are not just for eyes!

Carrots are amazing! They are packed full of Beta-Carotene that converts to Vitamin A which is vital for your eyes, but also for your skin and your immune system. They contain antioxidants that are hugely protective of your heart and blood vessels – studies have shown that eating cooked carrots or a raw carrot once a day can reduce your risks of heart attacks when you are older by 60%! Other foods containing carotenes have a similar effect. Carrots protect your lungs, bladder, and your digestive tract and provide fibre to keep your friendly bacteria in the gut happy. Carrots are so versitile, they come in different colours and can be fun and easy to prepare. They really are a special food.

Sample recipes from
“Connie Carrot” NutriKids Book:

Bright Carrot Rice

Finely dice carrots and lightly cook in
a pan with some olive oil, spring onions and ground cumin.
Add cooked brown basmati rice and a pinch of turmeric
to give a rich colour. Serve with chicken, fish or even
sausages. For vegetarian add garlic-sautéed
chickpeas and raw pumpkin seeds.

Carrot and Potato Mash

Chop carrots and potatoes and steam until soft, mash with a  little goat’s butter. To make smoother , add olive oil, milk or water.  Add cooked
peas to make tasty, colourful mash.

To purchase “Connie Carrot” click here

Happy Halloween – Pumpkin Soup

pumpkin-soup300dpi

 

You will need a blender

Ingredients

I whole medium/large pumpkin – designed, cut and scooped out.

1 pint filtered water

I large red onion – chopped

2 organic low sodium vegetable or chicken stock cubes

Seasoning – pink Himalayan salt

Optional: Small pinch of cayenne pepper

Pumpkin Seeds to garnish

Directions:

pumpkin-fleshSeparate out the pumpkin flesh from the seeds – you can spread the wet seeds out over a tray and dry them out in a very low heat in the oven. The eat the seeds – crack open the shells when they are very dry and remove the seed inside. Delicious!

Place all the pumpkin flesh and chopped red onion in a pan of filtered water. Bring to boil for 5 minutes, add the stock cubes, then simmer for 15 minutes. Stirring occasionally.

When everything is completely soft, use a hand blender to make the soup smooth and creamy. Add a pinch of salt or cayenne pepper to add some warmth and a little spicy kick.

As an option to increase protein content crumble a little goat’s cheese or feta cheese.

Introducing Parker Pumpkin

peter-with-pumpkin72dpi-with-green

Parker loves pumpkin, not just because they are fun at Halloween, but he learned about the special things in pumpkins that protect his health and help him to grow healthy and strong.

Health Benefits of Pumpkin

The strong orange colour of pumpkin show’s the exceptional amounts of carotenes and antioxidants. Beta-carotene, Poly-phenic anti-oxidants and xanthin are all health protective – especially for eyes and skin. Beta-carotene converts to Vitamin A in the body which is vital for immunity and immune function.

Pumpkin is good source of B Vitamins needed for energy, growth, nervous system, well-being, digestion and so many functions.

The flesh contains fibre that helps keep blood sugar steady and removes toxins from the body. This is protective for the future health as it helps control cholesterol and diabetes.

pumpkin-seeds-smallestPumpkin seeds are packed with goodness: fibre, mono-unsaturated fats both supporting heart and digestive health.

They are high in protein and minerals like iron, selenium and zinc. Zinc is particularly important for immune function, digestion and many other functions in the body.

Pumpkin is disease protective in many ways and should be included in the diet regularly when in season.

NOT JUST FOR HALLOWEEN

 

Vegetable Medley – like sunshine on a plate!

vegetabke-medley-in-white-pan

So easy yet so tasty and different.

Ingredients – this is a rough guide but you can increase or decrease according to how many servings are required.

1 chopped carrot
2 cups of frozen sweetcorn
1 cup frozen or fresh shelled peas
A large handful of chopped akle
I finely chopped white onion
Olive oil
2 tsp sweet paprika
1 heaped tsp turmeric powder
Big pinch of chilli flakes (or fresh chilli)

Directions:

Place olive oil in the pan on a medium heat, add all the ingredients except kale, keep stirring so it doesn’t catch on the bottom of the pan. After a few minutes of cooking add the kale. Altogether cook for no more than 10 minutes to keep ingredients fresh.

Serve as a side dish, or you can add chopped chicken, flaked salmon, tofu or halumi with a small amount of cooked brown rice or quinoa to create a complete meal.

carrots-pile-smaller

 

Avocado and Butter Bean Humus

Recipe from “Ava Avocado”Ava Avocado Front Cover CMYK

Try this deliciously different and healthy humus that’s full of good fats, Vitamins, minerals, fibre and plant protein.

1 soft avocado, 75g butter beans (lima),
2 dessert spoons of tahini, a little olive oil,
1 peeled garlic clove,
the juice of half a lemon, pink salt to season.

Place all ingredients in a blender until smooth, add a little water or more olive oil if too thick.
Can add a pinch of chili to give it a little kick.

Serve with wholegrain organic pitta bread, or chopped carrots and celery into sticks and
have fun dipping and crunching.

Butter eban+avocado pate

Make your own baked beens – SUGAR FREE and more DELICIOUS!

Baked Beans

 

Making your own baked beans is so simple and it takes almost the same amount of time as opening a tin of beans!

You can use different types of beans, haricot, butter beans, mung beans or even pinto or black beans.

This recipe uses haricot beans.

Ingredients

I tin/carton of drained organic haricot beans

4 teaspoons of tomatoes puree

1 – 2 capfuls of balsamic vinegar2 toms

A little water

Splash of olive oil

Pinch of Pink Himalayan salt

Directions

Add all ingredients together into a pan and stir as you heat through. Add more water if the sauces over thickens.

Options:

To spice the beans up add a sprinkle of cayenne pepper.

Add chopped parsley to deepen flavour

Add Palm sugar to sweeten (Children may be so used to the commercial style of high sugar in beans that they might need to get used to the healthier homemade beans by adding a small amount of sugar)