dairy free

Carrot, Turmeric and Ginger Soup

Anti inflammatory, antioxidant rich, nutrient dense soup with simple ingredients!

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INGREDIENTS (4 -6 SERVINGS)

4 cups organic chicken or vegetable broth

2 cups carrots, roughly chopped

1 medium onion, roughly chopped

2 cloves garlic, minced

2 tbsp avocado oil or extra virgin olive oil

1 tbsp turmeric powder

1 tbsp Himalayan salt

1 tsp fresh ginger, minced

1 tsp onion powder

1 tsp garlic powder

Fresh ground pepper to taste

Fresh parsley for serving.

Option: 1/2 cup almond or coconut milk for extra creaminess


METHOD


Heat up a large pot on medium heat

Add oil and minced garlic. When fragrant add onion, carrots and seasonings.

Cover and let cook for about 10 minutes.

Uncover, add broth and stir well then increase heat until soup starts boiling.

Reduce heat to a simmer, cover for about 20 minutes or until carrots have softened.

Let rest, then place soup into a large blender ( I use a ninja blender) or using an immersion blender, blend soup until smooth and no chunks of carrot or onion remain.

Place back in pot and add 1/2 cup almond milk or coconut milk for creaminess.

Simmer for a few minutes then serve topped with fresh parsley.



For more information, nutritional coaching and tailored meal plans feel free to get in touch via the Book Now page.

~ K







Paleo Carrot Cake Muffins

Carrot cake is one of my favourite desserts, hands down. It’s a dessert that can be actually pretty dang good for you! Carrots are super rich in vitamins, cinnamon my all time favourite spice (I put it on literally everything) is anti-inflammatory and contains antioxidants and walnuts contain healthy fats.

I made this recipe paleo using coconut flour, coconut oil and raw coconut sugar with a bit of unsweetened coconut flakes on top (can you tell I like coconut?!) Be careful as coconut flour can be tricky to bake with. It absorbs moisture way more than other flours, that’s why theres so many eggs in this recipe - but hey more protein!

It’s also gluten free and dairy free, naturally sweetened with maple syrup and even added collagen for all its health benefits! I started adding collagen regularly to my diet because it’s great for gut health, promotes healthy joints and hair, skin and nail growth. My go-to collagen supplement is Vital Proteins unflavoured collagen powder, it’s easy to throw into smoothies and even coffee since its unflavoured and blends in perfectly. Lately, I’ve been adding it to pancakes, oatmeal and chia puddings so naturally I thought I could bake it into some healthy treats too!

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Ingredients

1/2 cup coconut flour

1 scoop unflavoured collagen - option to use vanilla flavoured!

1 1/2 tsp cinnamon

1/2 tsp ground ginger

1/2 tsp baking soda

4 eggs

1/4 cup melted coconut oil

4 tbsp maple syrup

1 cup carrot (about 1 large or  2 smaller) finely shredded

1 tsp vanilla extract

2 tsp lemon juice

1/2 cup chopped raw walnuts

1/2 cup shredded coconut

1 tbsp coconut sugar

Method

Preheat oven to 350.

Mix together all dry ingredients.

In a separate bowl whisk together carrot and wet ingredients.

Combine all ingredients in one bowl and fold in walnuts.

Line muffin tin with 6-9 cupcake liners or lightly grease tin with extra coconut oil.

Top muffins with shredded coconut and sprinkle with coconut sugar.

Bake in oven 25 - 30 minutes, checking doneness with a toothpick.

Store in an airtight container in the fridge. 


For more information, nutritional coaching and tailored meal plans feel free to get in touch via the Book Now page.

~ K

Gluten Free Waffles

I’ve been working on perfecting a dairy-free and gluten free waffle/pancake recipe forever and I’ve finally done it.

It can be tricky using GF flour to get the same consistency and fluffiness of conventional pancakes and waffles but these come really close - you can’t even tell!

Plus they can be paired with savoury or sweet toppings and totally freezable for a few weeks!

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Ingredients - Makes about 8 small waffles or pancakes

1 1/2 cups all purpose gluten free flour

3 teaspoons baking powder

1 tablespoon coconut sugar

1/2 teaspoon Himalayan sea salt

Dash of Ceylon cinnamon

1 large free range egg

1 1/2 cups non-dairy milk - I used Califia Farms unsweetened coconut milk

1-2 tablespoons coconut oil - or spray oil if using waffle iron

Method

Combine all dry ingredients in a large mixing bowl.

Make a well in the dry ingredients and drop in egg and milk of choice. Whisk thoroughly until a batter forms. Batter should be thick but also a bit runny although not as runny as conventional pancake batter *add a bit more milk if consistency is too thick.

Heat a large skillet on medium and add half the coconut oil.

Place dollops of batter in the skillet and cook for about 2 minutes on each side - until golden brown.

Top with whatever you like! Some suggestions:

- Nut butter - love mine with almond butter or sunflower seed butter

- Fresh or frozen berries and yogurt - I used Yoso Vanilla Cultured Coconut here

- Maple syrup, egg and bacon - savoury and unreal!

Avocado Pesto, Zucchini Noodles and BBQ Shrimp

This avocado pesto is to die for! It's creamy and satisfying and full of healthy fats - a perfect summer meal. 

A traditional pesto calls for parmesan and pine nuts but this simple recipe cuts out the dairy and nuts. I added nutritional yeast for a bit of cheesy flavour and paired it with some spirallized zucchini to make the meal low carb and Keto friendly and topped it with a few bbq shrimp.

Find the recipe below!

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Ingredients

  • 2 ripe avocados
  • Handful of fresh basil
  • 1 garlic clove
  • 1 teaspoon nutritional yeast
  • 1/2 teaspoon chilli flakes
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon ground pepper
  • 3 tablespoons olive oil 
  • 1 lemon, halved
  • 3 zucchini
  • Shrimp

Directions

  1. Peel and place avocados in a food processor with the basil, garlic clove, nutritional yeast, chilli flakes, salt and pepper.
  2. Add 1 tablespoon olive oil and juice of half the lemon.
  3. Blend until a smooth consistency. 
  4. Spiralize the zucchini. 
  5. Pour 2 tablespoons olive oil in a large skillet on medium-low heat.
  6. Add zucchini and let it cook down for about 10 minutes until slightly softened. 
  7. In the meantime, season shrimp with salt, pepper, chilli flakes, or any other favourite spices. 
  8. Place shrimp on a heated grill until cooked through on each side- about 10 minutes. 
  9. Pour the pesto sauce onto the zucchini noodles in the skillet and toss.
  10. Plate in a shallow bowl, place a few cooked shrimp on top and drizzle with lemon juice. 

This recipe serves two, but you can easily double up on the ingredients to make more. 

Enjoy!