Category Archives: Dairy-free

Vegan Breakfast Pancakes For The Whole Family

bfpancakefromtopWho doesn’t love pancakes?! My brother-in-law makes excellent pancakes, and I have been known to have them with butter and vegemite….yep, don’t judge me. These little lovelies are a little different though. They are thicker, almost erring on the side of pikelets, but that’s just semantics. The point is that they are secretly a nourishing breakfast all wrapped up in a cute pancake! Plus they’re delicious.

Packed with quinoa they supply your morning protein boost along with magnesium, B vitamins and iron. Round that out with nourishing and sustaining healthy fats, topped with some extra vitamins, minerals and antioxidants in the form of fruit – perfect!

bubbfpancake

I have made many versions of these. My daughter likes them straight up, whereas I prefer them layered fancily and adorned with extra berries and maple syrup. Whatever your preference, I hope you enjoy them. They are gluten, egg, dairy and nut free (and yet still delish), and so extremely allergy friendly and make good little lunch box treats if needed. They are simple to make, and extremely adaptable. If you don’t have an ingredient, sub in something else, or if you don’t quite have enough banana for example, they are forgiving enough not to care – just make with what you have. I have made chocolate versions by adding cacao powder, and vanilla is also a good idea. Another fabulous quality of this recipe is that you can mix it up the night before and pop it in the fridge for an even speedier result. And if that wasn’t enough – they freeze beautifully, so make more and keep some to whip out on a whim next week!

Vegan Breakfast Pancakes

Makes 8 small pancakes

2 tbs chia seeds

1 cup quinoa flakes (or rolled oats blitzed up in a blender for a …

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Celery Leaf and Macadamia Pesto

celeryleafpestoI love celery. Hubby doesn’t. But he’s away at the moment, so my house is currently celebrating this underrated vegetable. Celery deserves more than its “negative calorie” image. I admit in the past I have viewed it only as a vehicle for nut butter, but celery has a load more to offer us than that. Today I am celebrating celery in all its glory.

The quick nutritional run down is that it’s loaded with vitamin K, fibre and potassium, and it is wonderfully alkalising. Throw in antioxidants, a good dose of folate, vitamin A, vitamin C and a little calcium and magnesium, and suddenly celery is looking good. It also contains sodium (the good kind) and so is perfect for rehydration and balancing out the electrolytes when partnered with potassium and the rest of the vitamins and minerals.

celery leaves

But don’t forget the leaves! Often ignored, these fabulous foliage contain more vitamin C, calcium and potassium than the stalks. I use mine as I would parsley, so added to salads, or on top of soups, veg, or beany mixes. They work well juiced or in green smoothies, or you can get fancy and make delicious celery salt a la 101 Cookbooks. It’s so lovely to be able to use the whole vegetable to minimise waste and save some cash.

Making pesto with the leaves is a great example.  They don’t keep well, so it’s a nice way of using them up. Use this recipe as a guide, this is how I like it, but you can add more or less of anything to make it your own. I had a complete disaster today in the form of my blender breaking (OMG…hence the lack of smoothie post today) so I made this in my mortar and pestle, which is the best way …

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Cauliflower ‘Coucous’ – a cleansing, grain-free delight.

cauliflower

Aaah cauliflower. Growing up I would argue with my sister that is was pointless and beige, and so began the broccoli vs cauliflower saga. Well I am happy to eat my words! As the years went by, I have discovered not only the amazing nutritional benefits, but flavour profiles that cauliflower can provide. If you haven’t tried roasted cauliflower, you really have to – right now – you won’t regret it. Chop it up, drizzle with a little oil, salt and maybe some turmeric, paprika or your favourite spice, and roast until some nice golden edges appear. It is SUCH a treat. Really!

purplecauli

purple cauliflower

But back to nutritional benefits. Vitamin C, loads. Vitamin K, yep. Folate, tick. B vitamins, got it. Plus sprinklings of choline, potassium, manganese and magnesium. Who knew?! Vitamin C in particular we tend to associate with brightly coloured veggies, cauliflower – you dark horse! And not stopping there, how about a big whack of sulfur. Sulfur is involved in stacks of important processes in the body, but my favourite is its involvement in the making of glutathione – one of our MAJOR antioxidants. Glutathione is a free radical annihilating, completely awesome antioxidant that also plays a huge role in helping the liver to process toxins. I could go on, but the main point – more cauliflower = more glutathione = excellent! Oh and it’s also anti carcinogenic.

So, let’s get cauliflower-ing! Boiling – just don’t go there. Aside from losing half the nutrients, you will end up with a soggy mess that our guinea pigs wouldn’t even eat. Quick cooking is the go. Roasting, grilling, steaming, and sautéing.

But today’s adventure was cauliflower couscous. Pretty much the same as cauliflower rice, but it actually does taste like couscous. And for those with wheat and gluten …

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How to make delicious Oat Milk, and Crunchy Superfood Truffles with the leftover pulp.

We have some fabulous herbs and foods in our world that can assist us though busy times, or times of stress, and the humble oat is my first port of call today.

Oats are wonderful! In naturopathy we use oats both as a liquid herbal extract, and as a food in treating a whole host of conditions. They are warming and soothing in nature, and contain lovely amounts of calcium, potassium, iron, manganese, zinc, vitamins A, C, E, K, B vitamins, amino acids, and of course soluble fibre. Whoa! Traditionally, they have been used as a nervous system tonic, used for nervous debility and exhaustion, and to support an overly stressed nervous system.

Not only that, but they are well known for their effects on cholesterol management due to their soluble fibre and beta-glucan content. The beta-glucan increases the production of bile acids by the liver, which bind to cholesterol, preventing its reabsorption and it is promptly escorted out of the body. There have also been studies showing positive effects in lowering high blood pressure, and balancing blood sugar – awesome!

You can use them topically to calm irritated or itchy skin. Pop a cup of rolled oats in a clean old stocking or sock and soak in the bath with it’s milky goodness.

So pop on some porridge, make up some muesli, or whip up some oat milk! Oat milk is a great alternative for those not eating dairy, and it’s nice to make your own to avoid the vegetable oils and what not that comes with the shop bought varieties. Plus it’s loads cheaper! It may not have the protein profile of a nut milk, but it is still full of nutrients and has a richer taste compared to some other nut milks. I have used oat groats

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Meg Thompson

Naturopath & Nutritionist
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