Tahini Bread Rolls

As promised, here is the recipe for these tasty tahini bread rolls. I use these to make little burgers with my chicken or veggie patties and herb mayo (recipe to come) or as a side for a meal and they are great!! You can alter them slightly to create sweet or savoury rolls but this recipe is for a simple versatile bun.

Equipment

- Glass bowl
- Measuring spoons and cups
- Baking paper
- Baking tray

Ingredients

- 1/3 cup + 1Tbsp hulled tahini
- 1 egg
- 1/2 tsp baking soda
- 2 Tbsp almond butter
- 1 Tbsp honey (can use other sweetener)

Optional extras:
- Sesame seeds
- herbs (chives, parsley)

Method

1. Preheat oven to 180°C/350°F.
2. Place all ingredients in a mixing bowl and mix with a spoon until evenly combined.
**The textre should be quite thick and sticky
3. Line oven tray with baking paper.
4. Use a spoon to scoop your dough into desired amounts and position on baking paper to allow space for expanding.
5. Sprinkle some herbs and sesame seeds onto the top of the bun.
6. Place in oven for 15 minutes. Check to see if they are cooked. If not, cook for no longer than 5 more minutes.
7. Allow to cool before serving or just eat hot. Either way is fine :)

Pretty quick and easy to prepare. I have experimented with unhulled tahini as well as other nut butters but it doesn't work. The buns crumble and fall apart. I have also used more honey and added some berries to make a sweet snack and these have worked well. Experiment and have fun making new snacks. You can also make pretzels by rolling out the dough into thin strips and cooking. Go experiment and see what you can come up with.

Coco(a)-nut Slice

After something healthy and naughty? Then this coco(a)-nut slice is perfect for you. Packed full of healthy fats in the nuts and coconut oil, this is a must try for your next gathering, or just your go-to snack for those sweet tooth cravings. Who'd believe this raw vegan goody is low starch (caocoa powder can be starchy), dairy free and sweetener free?

Equipment:

Processor
Baking paper
Rolling pin

Ingredients:

1/2 cup almonds

1/2 cup macadamias

6 medjool dates

1 Tbs cocoa or cacao powder

2 tsp coconut flour

2 tsp coconut oil  + 2 tsp coconut oil

1/4 cup shredded coconut + 1/4 cup shredded coconut

Method:

1. Place nuts in the processor until it creates a flour like consistency.

2. Add dates and process until all dates and nuts are evenly mixed and mixture sticks together upon pressing with fingers

3. Add cocoa powder and coconut flour and process for 5-10 seconds to combine

4. Add coconut oil and pulse for about 5 seconds to combine

5. Add shredded coconut and pulse for about 3-5 seconds. We don't want the coconut over processed or it will become desiccated, which isn't the goal.

6. Check consistency again. The mixture should stick well when pressed with fingers against the edge of the processor.

7. Place mixture between two sheets of baking paper and roll out flat. Fold the sides over to create square edges and continue to roll and fold several times in each direction until you have a square of even thickness

8. Place shredded coconut and coconut oil into processor and pulse a couple times to break up and combine the shredded coconut with the oil.

9. Place mixture onto your slice and spread out to cover the top

10. Place baking paper back on slice and lightly roll over the slice to gently press the coconut into the slice to allow better sticking

11. Place in freezer for approximately 20minutes or until solid.

12. Take out and cut into pieces. Keep in freezer or refrigerator until served

**To be honest I don't know the shelf life for this recipe as it has never lasted long enough before being devoured, but it should keep for at least 5 days in the refrigerator and longer in the freezer.

Veggie Patties

The first time I created these bad boys it was a complete experiment using leftover ingredients in my fridge. The leaves weren't going to last another day and I didn't want them to go to waste, so I threw a bunch of things into the blender and adjusted as necessary to get the right consistency. And there was born the ultimate AS friendly veggie pattie. Gluten/Grain free, dairy free, starch free, wholesome goodness in a pattie. Now whenever my lettuces are on the way out, I throw them into the blender and create patties then eat them or freeze them for another day.

This recipe contains garlic which is said to be quite starchy, however whenever I have tested garlic I have found it to show no traces of starch. If you don't have any iodine to test your garlic and want to err on the side of caution, you can leave it out of the recipe and the patties will still taste great.

Equipment:

Blender or Processor

Pan

Glass bowl

Spoon

Egg flip

Spatula

Tongs

Paper towel

Ingredients:

2 cups roquette (arugula)

1 cup baby spinach

1-2 cloves garlic (more if you love garlic)

1/2 brown onion

handful of fresh herbs - coriander, chives, basil, parsley

1tsp dried oregano (I don't have fresh but you can use fresh)

1/2 tsp salt (optional)

1 Tbs chia seeds

1 egg

1 cup linseed/flaxseed meal

1/4 cup lupin flour

Oil for cooking (I use olive oil)

Method:

1. Place all ingredients except the linseed meal and lupin flour into a blender or processor. Process thoroughly until all ingredients are blended together. This mixture should be quite wet.

2. Pour mixture into a bowl and add your linseed meal then mix well. Then add your flour and mix together until it has absorbed any excess liquid. The mixture should be quite firm now but still a little wet to touch.

3. Roll mixture into balls, depending on the size of the patties you would like. A bit smaller than a golf ball should be fine for a small burger.

4. Heat oil in your pan to medium heat. There should be enough oil in the pan to cover the bottom and be about 5mm deep. We are shallow frying the patties.

**While the oil is heating it is a good idea to stir it occasionally to ensure an even temperature throughout the oil.

5. Once the oil is hot enough, place about 4 balls into the pan. They should have enough room to be pressed into a pattie without touching. Immediately use the egg flip to press down onto the patties, making them flat.

6. Allow to cook for 3-5mins (depending on size and oil temperature) then flip and repeat.

7. Once cooked on both sides, use tongs to remove the patties from the pan, allow excess oil to drip off, then place on a plate with paper towel to absorb any remaining oil.

**You can place the patties in the oven to cook more if they are not cooked enough upon testing. You can also do this if you would like to keep them warm during the frying process or to reheat and serve.

So, there you have it. Healthy AS friendly veggie patties. You can serve them with sauce or dip or alternatively they can be used in a burger.

Have fun experimenting with different herbs, ingredients and accompaniments.

AS Angel

Bone Broth

On a cold Winter's Day, all I want to do is curl up under a blanket and relax in the warmth. Given the cold weather effects my joints, causing stiffness and a bit of pain, this broth is my go to for recovery and prevention of pain, inflammation and illness. It is packed full of vitamins, minerals and fats important for overall health and warms you from the inside out without a lot of fibrous ingredients, to give your gut a break from digestion. You can use this broth as a base for most soups (like chicken noodle, of course).

Ingredients:

- 2 chicken carcasses (organic, free range, non-grain fed is best)
- 2Tbsp apple cider vinegar
- 2 celery tops and bottoms (save the sticks for the soup)
- 2tsp dried oregano
- 1 brown onion (cut in half)
- Water (approx. 8L)
- Salt (optional)

Method:

1. Place carcass into a large stock pot.

2. Add remaining ingredients into the pot and cover with approx 8L of water. The ingredients should be covered. If they are not, add more water until covered.

3. Place lid on pot and simmer on lowest possible heat for approximately 24hours. The longer the more nutritious the broth. The image above was a 40 hour broth.

4. When broth is ready to use, strain out the carcass and veggies.

*You can remove any scum that rises to the top during cooking, however there is no need to strain off the herbs or fats in the broth.

Halve the recipe if you don't want as much broth. I freeze the broth in batches so I have some handy when ever I need.

Lupin & Linseed Loaf

Craving a savoury bread is quite a challenge to overcome when you are not eating grains of any kind. Commercial gluten free breads are filled with nasties that often make the bread worse for us than their glutenous counterparts. And those breads that don't have other grains are generally nut or coconut flour based. Those with nut allergies can't have it or the bread is too sweet.

I decided to create a savoury bread that would hopefully have the ability to be toasted without crumbling to pieces. So here it is, my lupin and linseed loaf.

Lupins are part of the legume family. They are high in protein, dietary fibre and antioxidants, making them a great alterniatve to wheat in cooking. Although they are part of the legume family, they contain negligible amounts of trypsin inhibitors (known to interefere with digestion) often found in other legumes. Studies of Australian sweet lupins have revealed they suppress appetite, low the glycemic load of carbohydrate based foods and improve bowel health, just to note a few benefits. And for those following a Starch free diet, lupins are completely devoid of starch.

Linseeds (aka flax seeds) are high in dietary fibre as well as Omega-3 fatty acids. Paired with lupin flour it is full of healthy and tasty ingredients, that makes it a winner all around.

Equipment:

- Glass bowl
- Sieve
- Bread loaf tin
- Wire cooling rack
- Wooden spoon

Ingredients:

- 1 cup lupin flour
- 1 cup linseed meal
- 1 Tbs baking soda
- 1 tsp dried chives
- 1 Tbs Himalayan pink salt
- 4 eggs (small-medium in size)
- 1.5-2 Tbs honey
- 1 Tbs coconut oil

- spare coconut oil or butter

Method:

1. Pre-heat oven to 150°C/300°F.

2. Sift lupin flour and baking soda into a bowl with the linseed meal. Add dried chives and salt and whisk together until even combined.

3. Add remaining ingredients and combine using a spoon until evenly mixed.

4. Grease the loaf tin with coconut oil or butter to prevent the mixture from sticking during cooking.

5. Place mixture into the loaf pan and smooth out as much as possible. The mixture is quite thick so this may take a minute. Place in the oven for 45-50 mins.

6. Check if it is cooked by sticking a skewer through the middle of the loaf. The skewer should come out clean. If not, put back in for another 5 minutes and check again.

7. Take out of the oven and remove loaf from the tin. I usually do this using an egg flip to separate from the sides and bottom (in case a little bit got stuck). Place the loaf onto the cooling rack to cool.

*At this stage the sides of the loaf should feel slightly hard. They should harden a little more as it cools. If you want it a little harder you can put the loaf back in the over as is for 5 minutes.

Serve with a spread of toppings of your choice. I have used jams as well as toasted it under the grill topped with ham and cheese. It's completely up to you. You can try adding other herbs to use as a savoury side to a meal or you can use sweeter ingredients (perhaps add some soft fruit) to make a sweet bread.

Have fun experimenting with different flavours. Post a comment to let me know how it turns out.

Healthy Herby Chicken Nuggets

Everyone loves a good chicken nugget so why should those with certain food intolerance miss out? These little babies are so healthy and tasty, even the kids will be begging for these again once they've tried them. The good part is they can help make them as well.

Now I've kept this recipe as close to no starch as possible but it's always important to iodine test your herbs prior to use if you require a no starch meal as they can vary depending on the source.

Step 1.

Equipment:

- Large glass bowl
- Small glass or stainless steel bowl
- Large Pan
- Paper towel
- Egg flip and tongs

Ingredients:

- 500g chicken mince (free range, organic)
- 1 egg yolk
- 1tsp coriander

Step 2.

- 1tsp parsley
- 1tsp basil
- 1tsp oregano
- 1tsp chives
- 1tsp lemon zest
- 1/3 cup linseed meal

- 1/4-1/3 cup linseed meal (for coating)
- olive or coconut oil (for frying)

*Don't forget to wash your hands.*

Method:

1. Place all ingredients (except coating linseed meal and oil) into a large glass bowl. Mix together to ensure all ingredients are mixed through evenly.

2. Once combined, roll the mixture into small balls. I weighed mine at 23g but you can make them bigger or smaller, to your liking. Wash your hands to remove the excess mince then continue to step 3.

Step 3.

3. Place the balls one at a time into the linseed meal and roll/toss around until lightly coated. Shake off any excess meal and place onto a separate plate ready for cooking.

4. Heat oven to 150°C/300°F.

5. Heat oil in pan on medium heat. The oil should cover the bottom of the pan no more than 1cm deep, for shallow frying. Be sure to gently swirl around the oil as it is heating to ensure even temperature throughout the oil.

Step 6.

6. Once oil is hot, carefully place the nugget balls into the pan. Use the egg flip to press the balls flat into a nugget shape. Cook for 2mins, then flip and repeat.

7. Once cooked, place nuggets onto paper towel to absorb any excess oil.

8. Place nuggets onto a cooling rack over an oven tray and place in the oven. The rack is to allow the air to circulate around the nuggets to lightly crisp the outside of the nugget. Cook for approximately 5-10mins, depending on the size you made your nuggets.

9. Once cooked, allow to cool slightly before serving.

You can make these nuggets larger to create burger patties. You may just need to adjust the cooking time. I will show you how to make a Starch free burger bun soon enough :) Keep your eyes peeled.

Hey Presto, It's Kale Pesto!!

Curly leaf

Kale is the "food of the month", more likely the decade. It's popping up everywhere in recipes from kale chips to kale smoothies. Kale is very versatile and can certainly be used in many ways in enhance many dishes.

There are 5 basic leafy varieties of kale.

• Curly-leaved (Scots Kale)
• Plain-leaved
• Rape kale
• Leaf and spear (Red Russian Kale is one example)
• Cavolo nero (also known as black cabbage, Tuscan Cabbage, Tuscan Kale, Lacinato and dinosaur kale)

Plain leaf 

My favourite (at this point, without trying them all) is the Cavolo Nero variety but I prefer to call it Tuscan Cabbage as it originates from Tuscany.

I feel the Tuscan Cabbage is quite versatile as you can use it to create kale chips, in dips, in stir fries or you can wilt into a veggie mix. The options are almost endless.

Today I thought I'd show you how to make a kale pesto. This recipe is quite delicious but you can add/swap ingredients to flavour it how you like.

Kale Pesto

Rape Kale

Equipment:

Red Russian

- Processor

- Spatula

- Jar or bowl for serving

Ingredients:

- 1 cup Tuscan Cabbage (stalks removed)

- 1 clove garlic

- 1/2 cup almond meal

- 5 Tbsp light olive oil

- Approx. 4 fresh basil leaves (depending on size)

- 2 tsp Nutritional Yeast

Method:

1. Place all ingredients except the oil into the processor and blend at high speed for 20-30 seconds.

Cavolo nero

2. Once ingredients are mixed, add most of the olive oil and blend until it forms a paste.

3. If the pesto is too dry, add the remainder of the olive oil gradually until it reaches your desired consistency.

**You can use this pesto as a dip or you can toss into a salad. There are plenty of uses for this versatile pesto.

Have fun experimenting with flavours to create your own kale pesto. Would love to hear from you with your alterations.

~AS Angel~

Vegan Chocolate Smoothie

For those chocolate lovers out there, this low starch recipe is for you. A healthy smoothie on the go to curb those chocolate cravings. This is the drink of choice for me during my Body Reboot when I want something with chocolate in it.

If you don't have the nut cream to put on top, it is also delicious without it, but it makes a lovely decoration for the top and its all about presentation. If it doesn't look good, people are less likely to try something new. Am I right? I know I'm right. It has been proven :) So let's get to the recipe.

Equipment:

- A blender

- A glass, of course

Smoothie Ingredients:

- 1/4 ripe avocado

- 2 tsp cocoa powder

- 1 medjool date

- 2 tsp chia seeds

- 1 cup of nut milk (I used almond milk)

- 1 handful of ice

The Nut Cream:

- 2 Tbsp of nut cream

- 1/2 tsp maple syrup

- 1 tsp coconut oil (melted but cool)

Method:

1. Place all smoothie ingredients, except the ice, into your blender. Blend until thoroughly mixed. The date can be a little stubborn when it comes to breaking up, so you may need to blend for a bit longer until this combines.

2. Taste mixture to determine whether or not you would like to add more cocoa or another date for a stronger/sweeter flavour.

3.Once mixture is to your liking, add the ice and blend, then pour into a glass.

4. For those including the nut cream, mix all ingredients together in a bowl, then use a spoon to roll it into a ball shape before placing on top of the smoothie. Make sure you haven't overfilled your glass or you will end up with the smoothie running down the sides of the glass when you drop the nut cream in.

**Optional Extra:

- Sprinkle with cocoa powder before serving.

Enjoy.

~AS Angel~

Vegan Chocolate Mousse

This low starch recipe is super quick and easy to make, provided you have the "nut cream" ready. If you don't have your nut cream ready, see our "Nut Milk - Quick 'n' Easy" recipe. Once you have your nut milk, you are ready to go. For this recipe I used macadamia nut cream but you can use a nut cream of your choice. I will be testing this recipe with almond cream next. I will let you know how it goes.

Equipment:

- A mini processor (for convenience)

OR

- A bowl and a fork

Ingredients:

- 1/2 cup of "nut cream" (wet nut pulp)

- 1/4 ripe avocado

- 2-3 tsp cocoa powder

- 2 tsp maple syrup

- 1 Tbsp coconut oil (melted but cool)

Method:

1. Place all ingredients into your processor. Blend until thoroughly mixed

**If you don't have a processor, place the nut cream and avocado into a bowl and whisk together to remove all lumps. Once combined, add the maple syrup and combine, then the cocoa powder and combine. Leave the coconut oil until last.

2. Taste mixture to determine whether or not you would like to add more cocoa or sweetener.

3.Once mixture is to your liking, place mixture into a bowl and refrigerate to solidify the coconut oil. Approx 15 mins.

**Serve with a garnish of your choice
Some options:
- strawberries
- mint leaves
- vanilla flavoured "nut cream" (mix vanilla essence with your nut cream)
- cacao nibs

If you try this recipe with a different nut (or seed) cream, or would like me to test a nut/seed cream in this recipe, please leave a comment below. I'd love to here from you.

Enjoy.

~AS Angel~