Easy Read Recipes by Leanne Foreman

Real food recipes in an easier format that makes it as easy as possible for as many as possible to read and follow a recipe.

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Salted Caramel and Banana Smoothie

by Leanne Foreman

This Salted Caramel and Banana Smoothie is not only delicious but also highly nutritious. It is an excellent start to the day for kids and adults alike. It has become my favourite quick breakfast.

Notes on the main ingredients for the Salted Caramel and Banana Smoothie

Maca Powder

The maca root originated in Peru. It looks like a potato and a radish had a baby but has a nutty, slightly caramelly/butterscotchy flavour. We use it dried and powdered.

It is touted to possibly help with increasing low libido, increasing fertility, boosting energy and endurance, reducing blood pressure, improving mood, fighting free radicals, reducing sun damage, improving learning and memory, and reducing menopausal symptoms. Sounds like some pretty amazing side benefits to enjoying maca powder in your food preparation.

Though maca may not be suitable for everyone. One article I found, offers this caution, “If you’re on blood thinners, maca may not be right for you. It has so much vitamin K — which helps your blood form clots — that it may counteract your medication. Ditto that for men with elevated blood PSA (prostate specific antigens), who should stay away from maca. The plant’s extracts might act like estrogen, so avoid it if you have hormone-sensitive conditions like breast, uterine, and ovarian cancers or endometriosis.”

For the rest of us, it’s important to not indulge in too much of a good thing whatever it is, so according to my research, I limit the amount of maca I use in my cooking/food preparation to two tablespoons a week.

Salt

I use sea salt that naturally has iodine or pink Himalayan salt that has some extra minerals.

The amount of salt you use will depend on your taste and how much salt you already consume. Too much salt can worsen high blood pressure.

According to The Victorian Government’s Better Health website, “around 75% of the salt in our diet comes from processed foods, which means we may be unaware of the amount of salt we are having.”

This is another good reason to cook for ourselves as then we can keep track of our salt intake, which should be no more than 1 teaspoon a day for most of us. Remember that too little salt also has negative side effects. In severe cases, low sodium levels in the body can lead to muscle cramps, nausea, vomiting and dizziness.

Banana

The riper the banana the more sweet the smoothie will be. I sometimes make this smoothie to use up almost over-ripe bananas and often don’t need to add the dates.

If you don’t have time to freeze the banana, add a few ice cubes to ensure it is nice and cold.

 

References:

https://www.medicalnewstoday.com/articles/322511

https://www.webmd.com/diet/ss/slideshow-diet-maca-root

https://www.betterhealth.vic.gov.au/health/healthyliving/salt

 

Almond Flour Oat Cookies

by Carol Tenhagen Defees

I am really excited to include on my website this delicious and healthy oat cookie recipe. It is extra special because it is by one of my high school friends, Carol Tenhagen. Carol was the American girl with a wide friendly smile who was at our school for a time before returning to the USA.

Thanks to Facebook, I have been recently reunited with a lot of my high school friends, including Carol who now lives in Alaska. Having this reconnection from my school years helps me feel like a girl again. In fact, I think of Carol and my younger years every time I eat one of her cookies.

I hope you borrow my experience and feel like a young person every time you dunk one of these delicious cookies into a glass of milk or mylk. Enjoy!

 

Chocolate and Nut Butter Chia Pudding

by Leanne Foreman

There is a trend at the moment, that I agree with, that recommends eating more protein and fewer grains. Because of the nuts and chia seeds, this chia pudding is the perfect option for a protein-rich breakfast or sweet treat. Chia seeds are also rich in Omega-3s.

This Chocolate and Nut Butter Chia Pudding is also a convenient on-the-go breakfast if you set these puddings in their own spillproof jar or container. Simply pack it in a chiller bag and take it with you to work, the kid’s early morning soccer game, uni, or school.

Fortunately, there is now a wide choice of nut butters besides the peanut butter that I have used in the photo. If you are intolerant to nuts, then a seed butter would also work.

For Paleo, Vegan, and Low FODMAP dietary preferences, use the coconut yoghurt and maple syrup options.

For another grain-free breakfast option that you can have on the go, try my Paleo Zucchini Muffins.

 

Gluten-free Zucchini and Corn Fritters

by Leanne Foreman for Millen Farm

These Zucchini and Corn Fritters are perfect for a healthy breakfast or lunch. Fritters are a really delicious way to add more vegetables into your diet.

If you have leftover zucchini you could make my Zucchini Muffins or Zucchini Salad.

Using buckwheat flour makes these fritters gluten-free. To make them Paleo, use Cassava flour instead of Buckwheat. Cassava flour is sold at most health food stores.

 

Whatever-is-left-in-the-fridge Korean Fried Rice

by Leanne Foreman

Korean Fried Rice is the Korean alternate to the well-known Chinese Fried Rice. The addition of Kimchi is what makes this version so unique. So, if you have a bottle of Kimchi at the back of the fridge that you don’t know what to do with? Here is the answer!

This dish has become a lunch favourite in my household for the following reasons:

1. The Kimchi gives it much more flavour compared to the usual fried rice.
2. It is one way to use some of the contents of the two large jars that my Kimchi recipe makes.
3. It is the perfect way to use up all the vegetables left in the fridge at the end of the week.
4. It uses up the rice that is usually leftover from a curry made during the week.
5. It helps me to eat more vegetables and reduce our food waste.

Korean Fried Rice Cooking Tips

The ingredients and measurements of the vegetables are just a guide. Add as little or as much of the vegetables that you have in the fridge. If you don’t have any fresh vegetables, then frozen work just as well. I have started to make this dish with more vegetables in it than rice. So delicious and nutritious!

For more protein add a small can of tuna, some nitrate-free bacon, or some chopped-up chicken pieces. The tuna can be added with the rice, and the bacon or chicken can be cooked separately or before the vegetables.

If you want more saltiness, add more tamari.

The overall spiciness of this dish will have a lot to do with the spiciness of your kimchi. For more spiciness, add some kimchi juice or some gochujang (Korean red pepper paste).

Korean Fried Rice Ingredients

If you can wait a couple of weeks for the Kimchi to ferment, go here for my Cabbage and Carrot Kimchi recipe. If you decide to buy rather than make the Kimchi, it can be easily found in the fridge section of a health food store. In the supermarket, look for it in the fridge alongside refrigerated vegan foods, or in the International, Bottled Vegetable, or Natural/Health Food sections. The leftover Kimchi can be added to salads, sandwiches, burgers, and sushi, or served as a side for a cooked breakfast.

Once, Tamari Sauce was to the Japanese, as Soy Sauce is to the Chinese. Now, soy sauce is common in Japan and all Asian countries. Because of the way the soybeans are fermented, tamari is smoother, richer, and less salty tasting than soy. I use tamari instead of soy sauce because it is usually gluten-free and easier to get an organic version. I prefer organic because soybeans are now often genetically modified to resist the herbicide glyphosate (think Zero and Roundup). The use of glyphosate makes harvesting the beans easier. Unfortunately, this chemical does not make it easy for our beneficial gut flora to survive.

I like using brown rice wherever possible, whereas my husband is partial to white rice. For white rice we use long grain basmati as it has a lower glycemic index, that is, it doesn’t cause our sugar levels to spike as rapidly as jasmine rice. As a further note, cooked white rice that has been allowed to cool is a good prebiotic (food for our beneficial gut flora).

In this Korean Fried Rice recipe, and any other fried rice recipe, using cooked rice that has been sitting in a container in the fridge for at least a day prevents the rice from clumping together because of too much moisture.

 

Dairy-Free Matcha Banana Shake

by Leanne Foreman

This Dairy-Free Matcha Banana Shake is a delicious alternative way to start your day. It has all the food groups covered and the matcha powder can replace your coffee as a more sustained energy boost.

Nutritional information for the Dairy-Free Matcha Banana Shake

This shake has protein from the nut (or seed) butter, fibre and potassium from the banana, antioxidants from the matcha and cinnamon, and good oils from the extra virgin coconut or macadamia oil.

According to the new dietary guidelines, we should be getting a tablespoon of good oil each day. It is necessary for optimum brain function. Makes sense when the brain is 60% fat.

The added cinnamon is loaded with antioxidants, lowers blood sugar levels, and has anti-inflammatory properties. It also has anti-viral, anti-bacterial, and anti-fungal properties. However, if you intend to have more than 1 teaspoon of cinnamon a day, use the higher quality Ceylon cinnamon rather than the more common cassia cinnamon. This is because too much cassia cinnamon can end up being harmful due to its coumarin content. If interested, read more about it here!

If you are not a fan of cinnamon, try reducing the amount to half or a quarter of a teaspoon.

Matcha Powder and Caffeine

Matcha powder does have caffeine because it is made from ground green tea leaves. So if you are avoiding all caffeine then simply leave the matcha out or try my Banana Cake Smoothie or my Choc Banana “Sneaky” Shake.

Coffee, black tea, green tea, matcha powder, and cacao are all caffeine-containing real foods. There is a lot of conflicting information about whether a moderate caffeine intake (equivalent to one coffee a day) has health benefits or not. One thing that is not disputed is that too much caffeine can be harmful and addictive. I play it safe by treating these caffeine-containing foods as a treat rather than a regular part of my diet.

For those of you who would like to cut down on their caffeine intake, then this shake may be a good way to start. Here’s why! Matcha contains a compound called L-theanine, which alters the effects of caffeine, promoting alertness for longer (up to 6 hours). This helps avoid the crash in energy levels that can follow caffeine consumption.

 

Cherry and Hemp Seed Brekkie Bake

Adapted from a recipe by Fiona from Real Food Pathway

A brekkie bake is perfect to have on hand for breakfast, a snack, or for a lunch box addition. To make it extra special, serve with a dollop of thick plain yoghurt and a sprinkle of cinnamon.

If you like oats but don’t like the idea of a brekkie bake then try my Peanut Butter Cup Overnight Oats.

Cooking Tips for Brekkie Bake

The original recipe from Fiona @realfoodpathway on Instagram uses pears. I have used cherries however I am sure raspberries, blueberries, or chopped up apple would work equally as well.

I have used an ovenproof glass pyrex storing dish as my baking dish. The cooking time will vary according to your type of dish so check after 30 minutes to see if it is firm enough to slice.

Ingredients for Brekkie Bake

This recipe needs “rolled” or “traditional” oats. Please don’t try to substitute “steel cut” or “quick” oats,  Sometimes you see a package labelled “gluten-free oats”. Even oats that have been processed in a gluten-free factory still have their own gluten-like protein. Some coeliacs can tolerate this gluten-like protein while others can’t.

Hemp seeds are beneficial because of their high content of Omega-3 fatty acids. These fatty acids can reduce inflammation and heart disease.

If you want to turn this into a Christmas version and can’t get Mixed Spice, find an empty jar and make your own simple version by combining:

1 tablespoon cinnamon

1/2 tablespoon allspice (pimento)

1/2 tablespoon nutmeg

 

 

Keto-Friendly Vegetable Frittata

by Leanne Foreman

I really enjoy a good hearty frittata, especially for Sunday brunch. A frittata is basically a quiche without a base. This keto-friendly frittata uses keto allowed vegetables, bacon and fresh cream, however, you can customise it for your own taste preferences.

For non-keto, a frittata is still a good way to use up any sad vegetables in the refrigerator. I’ll often add grated sweet potato and put grated parmesan cheese on top.

If you prefer a vegetarian diet, then the bacon can be left out without sacrificing the flavour.

Another Keto and Vegetarian breakfast or brunch dish is my Shakshuka Poached Eggs.

 

Frittata Cooking Tips

An ovenproof frypan makes the job more convenient but if you don’t have one, transfer the frypan cooked ingredients to your usual baking tray. Due to the loss of the residual heat of the frypan, it may take a little longer for the frittata to cook.

 

Strawberry Orange Ricotta Muffins

by Leanne Foreman for Millen Farm

These moist and protein-packed Strawberry Orange Ricotta Muffins are grain-free and refined-sugar free. They are a perfect lunch box addition or a quick and satisfying breakfast.

If strawberries are a favourite fruit, you could also try my easy and delicious Rhubarb and Strawberry Crumble. I eat any leftovers cold for breakfast.

 

Ingredient Shopping and Preparation Tips

Almond flour, almond meal and coconut flour can be found in a health food store or the health section of the supermarket. Almond flour is also found in the baking section of the supermarket. Almond flour is ground up blanched almonds and produces lighter coloured muffins, however, almond meal works just as well.

I make my own almond meal by blitzing pesticide-free almonds in my Thermomix. Just don’t overdo it or you could end up with almond butter.

Strawberries are always on the Dirty Dozen list. That is, the list of crops that use the most pesticides in produce. If you can’t find or afford organic strawberries then ensure your strawberries are well washed. Some websites recommend soaking fruit in a solution of bicarbonate/baking soda (sodium bicarbonate) for five to fifteen minutes and then rinsing well before using. Lili He, an analytical chemist at the University of Massachusetts says that “Sodium bicarbonate degrades the pesticides, boosting the physical removal force of washing”. Read more about it here.

How to properly wash fruit and vegetables

  1. Add 1/4 cup bicarb soda to a half a large sink, or a full small sink, of tap cold water.
  2. Soak fruits and vegetables for about five minutes
  3. Rinse with cold water
  4. Pat dry

 

Cooking Tips

These muffins are perfectly moist as mini muffins. Please don’t be tempted to make them into larger muffins or a cake as the heat won’t get to the centre and cook them enough.

 

 

Nutty Tahini Bites

Adapted from a recipe by Changing Habits

These Nutty Tahini Bites are a protein-packed sweet treat! Use any nuts and seeds you have on hand to create your own favourite Tahini Bites. They will be hard to leave alone!

If you don’t like ground ginger then you can replace it with 1 or 2 teaspoons of ground cinnamon.

Tahini is often associated with Hummus yet it is also a nutritious addition to sweet treats, especially if you have a nut allergy. I also use Tahini in salad dressings like in my Asian Style Coleslaw recipe.

 

 

Banana Cake Smoothie

by Leanne Foreman

This Banana Cake Smoothie gets its better-than-average banana smoothie taste by the addition of other Banana Cake ingredients; namely cinnamon and walnuts. These ingredients make this smoothie nutritious as well as delicious.

Ingredient preferences:

This Banana Cake Smoothie recipe works just as well with whatever milk suits your dietary preference. Nut milk is a good choice if you prefer dairy-free, paleo, or a vegan diet. Oat milk works for dairy-free, nut-free, and vegan.

If you are using dairy, then the best quality milk would be one that is whole fat, and pasteurised but not homogenised – the less processing the better.

Ingredient Nutrition facts:

Bananas are a good source of potassium which helps to lower blood pressure, fibre which aids digestion, Vitamin C for a healthy immune system, and B6 that helps the body with stress. I’m sure you will agree that this very convenient fruit is quite a powerhouse of nutrition. FYI, rub the inside of a banana skin on your next bug bite and see if it reduces the inflammation. For more banana recipes try my Grain-free Banana Slab Cake or Jason Ford’s Paleo Pancakes with Berry Salsa.

According to an article at Food Matters, cinnamon prevents inflammation in the body, helps to regulate cholesterol levels, and is useful for lowering blood sugar levels.

Walnuts contain omega-3 fatty acid which is considered critical brain food. Studies have found that the omega -3 in walnuts may help to lower cholesterol. Walnuts also have good amounts of protein, fibre, and calcium.

Chia seeds are thrown in for even more protein, fibre, calcium, and omega-3. You can read more about the benefits of chia seeds here.

 

Spicy Zucchini Fritters

by Leanne Foreman

The addition of cumin, paprika, and extra black pepper make these Spicy Zucchini Fritters are a spicier version of my Zucchini and Corn Fritters.

Both recipes are perfect for breakfast, brunch, and lunch. They are also a tasty way to get more vegetables into the diet.

If you have leftover zucchini you could make my Zucchini Muffins or Zucchini Salad.

 

Ingredients shopping for Spicy Zucchini Fritters

A few years ago we were being told that extra virgin olive oil should not be used for shallow frying because it burnt too easily. Now it seems to have received the tick of approval again. Though it is worth keeping the temperature down to below the smoke point. A lot will depend on the temperature of your particular stovetop and the olives that the oil came from. I was told by a local producer and seller of fine olive oil that certain olives produce oil with a higher smoke point. Other producers must have realised the advantage of this as I have noticed in my local supermarket that there is now a high heat resistant extra virgin olive oil for sale.

To ensure the best quality eggs from the happiest chickens, reach for “organic” eggs. Their price is coming down as more and more consumers insist on a better nutritional quality of their eggs as well as a better quality of life for the chickens who lay them.

I am still amazed at how much confusion there is around green onions. In my home state of Queensland, Australia they are called “shallots”, whereas in most parts of the USA they are called “scallions”. I have also seen them called “spring onions”! Go here for a good article from My Food Bank on the difference between shallots, green onions, scallions and spring onions.

If coriander (cilantro) is not your favourite herb, then use parsley or basil as a substitute.

The choice of flour is dependant on your diet preference. If you follow a Paleo diet then Cassava flour is an excellent choice. If you prefer gluten-free flour then cassava flour also works or use your favourite GF flour mix or buckwheat flour. Be aware that most store-bought gluten-free flour is often highly refined and contains other additives besides flour.

These fritters are elevated to a whole new level of taste when served with my Creamy Coriander and Lime Dressing. Get the ingredients list from here.

 

Avocado and Pea Smash

by Leanne Foreman for Millen Farm

The brunch dish known as Avocado Toast has been transformed into the fancier and tastier Avocado and Pea Smash. Go from a boring to a brilliant breakfast or brunch with this impressive version of the humble Avocado Toast.

I have used homemade grain-free bread to make this dish also suitable for those avoiding grains or gluten.

If you are following a vegan diet, simply omit the feta or use a vegan version.

This recipe will feed two hungry people or if served with a poached egg, hash browns and salad, it will easily feed four.

 

Paleo Zucchini Muffins

by Leanne Foreman for Millen Farm

These moist Zucchini Muffins are protein packed and quick to make. They are perfect to have on hand for a quick breakfast or lunch box addition.

Offer these sweetened Zucchini Muffins as a way to get your kids to eat more vegetables. You really can’t taste the zucchini.

These are a great way to use up any zucchini that are starting to get a bit old looking. Another way avoid waste is to make them into bite sized mini muffins so that if the kids do turn their nose up at them, only a small one goes in the school bin rather than a large one. I have the philosophy to always “serve small then come back for more”.

Other muffin recipe to try is the Sticky Date Muffins from Anja Cass. Otherwise, any favourite cake recipe can be turned into quickly made and convenient muffins.

 

Shakshuka Poached Eggs

by Leanne Foreman

Shakshuka is a tasty and hearty dish of eggs poached in a spicy tomato base.

It is popular in the Middle East and North Africa and is rapidly becoming a popular breakfast in trendy cafes.

Shakshuka is so easy to make at home and I’m sure you won’t be disappointed. It makes an excellent Sunday brunch!

 

Cooking Tips

I realise that coriander (cilantro) is either loved or hated. If you are a hater, then you can leave it out without sacrificing the overall enjoyment of this dish.

If you are not a fan of capsicum (bell pepper), you can either use half of each or just the sweeter red capsicum or simply leave it out altogether.

For a Paleo or Dairy Free version, omit the feta. For Vegetarian, use vegetable stock powder instead of the broth powder.

If you don’t use the broth or vegetable stock powder in step 5, you will probably want to add some salt and pepper in step 6.

For the feta, I use goat’s feta as a special treat.

 

Nutritional Information

It is difficult to get a broth or stock powder that doesn’t have fillers or added “nasties”! If you want to get the lowdown on purchased stock in general, click on this article from Additive Free Kids to read about the sneaky tactics to watch out for when buying additive-free stock/bone broth. I personally use the Vegetable Stock Powder or Broth Powder from Broth of Life.

 

Honeyed Yoghurt Panna Cotta

by Leanne Foreman

In Australia and most of the world, this Sunday is Mother’s Day! Why not surprise Mum with a breakfast dessert of Honeyed Yoghurt Panna Cotta.

The literal meaning of Panna Cotta is “cream cooked”. This stray from the traditional Panna Cotta is light and refreshing because it uses yoghurt instead of cream. This is the easiest Panna Cotta recipe around.

Make it the night before then top with fruit and nuts for a very special breakfast treat, or decorate with flowers for a pretty evening dessert.

 

Cooking tips

Step 1 

When measuring the gelatine, take care that the teaspoon is level or under rather than over, otherwise the Panna Cotta will set too well and end up almost rubbery.

Step 2

“Blooming” allows the gelatine granules to absorb water to the centre of the granule so that it can dissolve properly. If heat is applied before this happens the mixture ends up grainy.

Step 3

Here I use a low heat, continually stir, and test the mixture periodically between my figures until I can’t feel any granules. The mixture should not get too hot to the feel so this is a good way to also prevent the mixture from boiling.

Step 4

You can use glass serving dishes or even water glasses to pour the mixture into. I used 6 small dishes bought at Ikea. This allows room for a fruit and nut topping if served as a breakfast dish.

Step 5

I prepare this in the morning for a nighttime dessert or at night for a special breakfast. If you leave them any longer than 12 hours in the refrigerator, then covering will prevent them drying out.

Step 6

If I am using this Panna Cotta for dessert, I decorate with flowers. I have dianthus, marigolds, and geraniums growing in my garden for this very purpose. Here I have used dianthus and geranium petals. I wouldn’t use commercially grown flowers as I can’t be sure they haven’t been sprayed with insecticide.

For breakfast I will decorate with fresh or frozen fruit and chopped nuts. For a special breakfast I add flowers as well.

 

Shopping hints

Gelatine

For the best quality gelatine buy organic or at least make sure it is sourced from grass fed animals and free of sulphites. Sulphites are used as a preservative and some people are sensitive to them. I am – I develop an itchy rash that starts on my neck. According to the App “The Chemical Maze“, in others it can cause bloating, worsen asthma, destroy vitamin B1, cause lung and skin irritations, etc. If you want to read more about sulphite sensitivities you can start with this article on the Australian Society of Clinical Immunology and Allergy website.

I buy gelatine from the Changing Habits store in Australia, however simply google “buy organic gelatine” for your area.

You can also use the gelatine for Turmeric Latte Jellies or Chocolate Gummies

Yoghurt

Choose a good quality yoghurt that does not have thickeners or other additives.

Forget the low fat versions. We need the fat to utilise the vitamin A in the yoghurt as vitamin A is fat soluble.

 

Peanut Butter Cup Overnight Oats

by Leanne Foreman

Dessert for breakfast! If it’s healthy then why not? This overnight oats has the peanut butter and chocolate combination made famous by the USA chocolate icon, Reece’s Peanut Butter Cups. If you aren’t yet a convert to overnight oats, then this recipe may just change your mind.

Nutrition

Despite the high plant protein content of peanut butter, there are many differing opinions as to whether it is actually good for you. To be on the safe side, I mostly use other nut butters, yet I still keep a jar of peanut butter in the fridge for making dishes where only the distinct flavour of peanut butter will do; dishes like Satay Chicken Curry, Peanut Butter and Honey Popsicles, and of course this Overnight Oats.

Shopping Tips

For the best peanut butter, choose one that has peanuts as the only ingredient. Many companies add vegetable oil, sugar and salt.

If avoiding gluten, be sure to check that your oats are labelled gluten free. I talk about oats and gluten in my Blueberry Pancakes post.

What is your favourite?

Let me know via the Facebook post if you have any other favourite overnight oats combination or another way to use the peanut butter and chocolate combination.

 

Dairy-free Matcha Latte

Inspired by a recipe by Rebecca Lilly Costa

A lovely non-dairy Matcha Latte that can be served hot or cold. I find it difficult to detect that it is not based on milk.

I was inspired by a recipe I found on Instagram by Rebecca Lilly Costa @xxrlily. As I now rarely have dairy in my fridge, I wanted to create a totally dairy-free version so that I could enjoy this drink whenever I wanted.

I apologise to my Italian friends, including my Italian ex-husband, for using the words “dairy-free” and “latte” in the same sentence. I suppose it is similar to the way the words “nut milk” might upset dairy farmers.

Nowadays, it isn’t just Vegans who are looking for dairy-free latte alternatives. So many of us now find the lactose or the high proportion of A1 protein in today’s commercial milk, difficult to digest.

For those who can tolerate dairy fat, Rebecca adds a little ghee to her recipe. This makes it a richer version.

If you are after another drink recipe that uses nut milk as a dairy substitute, check out my Choc Banana “Sneaky” Shake.

 

Gluten-free Blue Pancakes

by Karen Insignares from Saving Flavors

This pancake recipe and the beautiful accompanying photo are courtesy of the lovely Karen Insignares from Saving Flavors. Karen develops recipes that save time and money while still being full of “flavor”.

Thanks to the addition of blueberries, these fabulous natural blue coloured pancakes are sure to excite the kids. They also have the advantage of being gluten-free so that they can be enjoyed by more people.

Oats and Gluten

Did you know that oats are actually gluten-free? However, they are often processed in the same place as wheat, barley and rye. Therefore, they end up becoming contaminated by those gluten containing grains. There are oats that are labelled “gluten-free”, however Coeliac Australia advises that it is best to avoid oats if you are a Coeliac sufferer. This is because some Coeliacs are also sensitive to avenin, which is a protein in oats that is similar to gluten.

Breakfast Parfait

by Leanne Foreman

Make breakfast special with this appealing Breakfast Parfait. This is a very easy, yet effective way to impress the family or house guests.
As a child, Ice-cream Parfaits were our special treat if we behaved well enough while eating out in a restaurant.
I decided to recreate this childhood memory as a healthy breakfast option by using yoghurt, fresh fruit, nuts, and seeds to create the same beautiful eye-catching layers.
A good quality, nutty granola can also be used for the crunchy layer. Use any of your favourite seasonal fruits for the fruit layers. I especially like seeded cherries or lychees, or chopped up peaches or apricots.

Nourishing Seed Bread

by Penny Benjamin

This very easy, protein-rich bread recipe by Penny Benjamin is the solution for those wanting a nourishing dense loaf yet are intolerant of gluten, egg and dairy.

If there are any leftovers, slice and bake in a very slow oven until crisp. This makes a type of cracker that is great topped with avocado.

Pumpkin Pie Spiced Chia Pudding

by Leanne Foreman

This Pumpkin Pie Spiced Chia Pudding is a fun treat for a Halloween breakfast or dessert!

Preparation Hints:

Step 1 – For the faces, I painstakingly cut out shapes from chalkboard stickers. I wish I’d been able to find my glass window paints as that would have been so much easier. Don’t try to stick on or paint on the glass once the pudding is inside, as the condensation from the cold pudding will prevent any adhesion.

Step 2 – Use your choice of nut, seed, organic soy, or dairy milk to suit your particular diet preferences. For a richer pudding, use coconut or dairy cream.

This is a fairly standard pumpkin pie spice mixture, however it can easily be adjusted according to taste. For example, as I find nutmeg quite strong I would use half the amount stated. The amount of cinnamon can easily be doubled if cinnamon is a favourite spice of yours.

Step 3 – Black chia seeds would also work well, as long as you don’t mind the orange colour being less vibrant.

Step 4 – These serving glasses are recycled from Chocolate Pudding Cups bought at Aldi, though I’m sure you can come up with something equally as inventive.

Step 5 – The dark chocolate used for the hair could be replaced with raw cacao nibs or crumbled homemade chocolate biscuits.

Enjoy the fun and please send me a photo of your creation!

 

 

Bacon, Feta, Mozzarella & Kale Frittata

This egg Frittata is an easy option for breakfast, lunch or dinner.

The kale can be substituted or mixed with spinach or silverbeet.

If you can’t source nitrate-free bacon, simply leave it out.

Original recipe and photo are courtesy of Dale Gray from The Daley Plate.

Corn Fritters with Avocado Creme Fraiche

by Chef Alastair McLeod

These savoury breakfast or brunch Corn Fritters by Chef Alastair McLeod have the added goodness of fresh off the cob corn kernels. The easily-made Avocado Creme Fraiche takes them to an even higher level of deliciousness.

Gayle’s Green Breakfast Smoothie

by Gayle Lawrence

This smoothie recipe is courtesy of my friend and mentor, Gayle Lawrence. It is packed with all the nutrients needed for a good start to the day.

The Slippery Elm powder can be optional, however it is very healing for the gut so perhaps add a little at first then work your way up.

Sticky Date Muffins

by Anja Cass from Living With Plants

Anja Cass from Living With Plants has done an amazing job at making these vegan muffins taste just like mini sticky date puddings, especially when they are egg, oil, dairy, and refined sugar-free. They can even be gluten-free if you use gluten-free oats.

Great for breakfast or morning tea, or as a lunchbox or after school treat.

Simple Bruschetta

Bruschetta (pronounced bru-sket-ta) is often served in Italian restaurants yet is super easy to make. This is the traditional way of preparing it as shown to me by my Italian brother-in-law, Tom. It is important to use a good quality, full flavoured extra virgin olive oil.

Choc Banana “Sneaky” Shake

This delicious chocolate banana shake is a “sneaky” way to serve a little fruit and vegetable to fussy kids. I would suggest to start first with a teaspoon of each of the optional add-ins and then work your way up to a tablespoon, which in Australia equals 4 teaspoons.

Easy Baked Apples

This version of Baked Apples couldn’t be any easier. It is dairy and refined sugar free, so it makes an easy-to-please dessert, snack or lunchbox addition.

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