Chocolate Avocado Mousse: Dairy-free & Refined Sugar-free

The heat this weekend inspired us to get creative creating this chilled chocolatey treat.

When chocolate cravings are calling, this delicious dairy-free treat keeps the gremlins at bay! 

Whipping up this plant-based beauty took a mere 10 minutes!

Cacao is rich in magnesium, which is fabulous for muscle relaxation, anxiety and balancing mood.

Avocados are rich in Vitamin E and good fat, which is great for our brains, our skin, and even our metabolism!

So this is a wonderful quick treat to keep your blood sugar and your mood balanced.

It's chocolatey and it's good for you? What's not to love!

However, when consuming this healthy treat, there are a few things we'd like you to be mindful of.  While this is healthy for most, there are some who might not find it so good for them. For example, those with cross-reactive gluten sensitivity, chocolate mimics gluten, so this can cause some dietary upset or headaches or other intolerance type reactions.

Similarly, avocado is high in histamine, so those with histamine intolerance should also avoid. You've probably heard of antihistamines, and most likely you've used these for your seasonal allergies. Histamine is a compound that is produced in reaction to a foreign pathogen or allergen. The inability to break down histamine properly leads to histamine intolerance, i.e. allergic reactions.  So it is important to avoid foods that are high in histamine if you suffer from seasonal allergies, or any sort of intolerance, even seemingly healthy foods like fermented kombucha, kefir, sauerkraut, bananas, beetroot, avocados, to name just a few.

We'll blog separately about histamine intolerance but for now, if you're histamine proof, then you're free to enjoy this mousse in all it's chocolatey goodness!

 

Ingredients

  • 1 cup (120ml) Biona Organic canned coconut milk
  • ½ teaspoon vanilla extract
  • ½ cup maple syrup
  • 2 ripe organic avocados
  • ¼ cup organic raw cacao

 

Directions

  1. Place all ingredients into your blender in the order listed and secure lid.
  2. Turn machine on and slowly increase speed to high.
  3. After about 60 seconds, stop the blender.
  4. Do not over mix or melting will occur. Serve immediately.
  5. Garnish with fresh raspberries

Dairy-free Raspberry Ice-Cream

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Over the last few days, we got a taste of the summer to come.  It was so amazingly bright and warm in Central London, that we were inspired to whip up some delicious, chilled treats in the kitchen with our trusty Vitamix.

Here's a quick and simple recipe for a dairy-free delight that you can sweeten to taste. It's absolutely fine on its own if you like the tartness of raspberries.

Raspberries, and other dark pink, purple and blue fruits, are bursting with anthocyanins, a wonderfully healing compound, powerful in the fight against oestrogenic cancers.

If you choose to add more sweetness, then choose SugaVida, the low GI sweetner that we love, because it's rich in B12, and iron, and also safe for diabetics!

The coconut milk offers a creaminess and natural sweetness to this decadent treat. It's a medium chain fatty acid (MCFA) that actually helps you burn fat!

And remember, our brains are 60% fat, so we need to consume good fat to keep our brains working well.

Choose a brand that doesn't contain stabilisers like guar gum or xanthan gum.  These can cause discomfort for those with digestive issues. We like Biona Organics because it's literally just coconut milk, nothing more.

So all in all, this is as guilt-free as ice-cream can be!

 

Ingredients

Optional: ½ cup (150g) SugaVida (Palmyra Jaggery)

If you choose to add the low GI sweetener, heat it with a tablespoon of water in a pan until it dissolves. before adding to the rest of the mixture.

 

Directions

  1. Place all ingredients into your blender in the order listed and secure lid.
  2. Turn machine on and slowly increase speed to high.
  3. After about 60 seconds, stop the blender.
  4. Do not over mix or melting will occur. Serve immediately.

Paleo Pancakes: Gluten-free, Dairy-free, Refined Sugar-free

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This Shrove Tuesday we have the perfect Gluten-free and Dairy-free pancake recipe to warm you up on a frosty February morning. This winning recipe doubles up as a Shrove Tuesday treat, AND will win you points on Valentine's Day as well!

We know that one of the hardest things about being on an Elimination Diet is going gluten-free or dairy-free.  It's easy to feel like you're missing out or denying yourself treats on important holidays and festivals.  This can be just as damaging to your mood and mental wellbeing.

So we've perfected pancakes that are free from gluten, grains, soy, and refined sugar, but are full of protein, good fat, fibre and bursting with flavour, to make you smile from the inside out.

Bear in mind, this recipe is not suitable if you have a nut allergy.
 

Dry ingredients

  • ½ cup blanched, ground almonds or almond flour
  • ¼ cup coconut flour
  • ¼ tsp Himalayan salt
  • ½ tsp baking soda
  • 1 tbsp ground cinnamon or ground vanilla


Wet ingredients

  • 1 tbsp extra virgin coconut oil
  • 2 tbsp water or non-dairy mylk
  • 2 large organic free range eggs


Toppings

  • Organic Grade A Maple Syrup
  • Rebel Kitchen Coconut Yogurt
  • Berries, Kiwis, Nuts or Seeds of your choosing.


Step by Step “How to”

  • Heat a medium sized frying pan and add a teaspoon of coconut oil to coat the base of the pan
  • Combine all the dry ingredients into a mixing bowl
  • Combine all the wet ingredients and whisk until eggs are fully integrated
  • Then combine the dry with the wet ingredients thorougly so that it forms a batter
  • Check that the pan is hot, and then turn down the heat
  • Ladle the batter into the pan, one ladle full at a time onto the skillet
  • When bubbles begin to form, then flip the pancake for another minute or so until both sides are cooked
  • Stack onto a plate
  • Serve with maple syrup, berries, or kiwi fruit, and Rebel Kitchen's coconut yogurt
  • For those who have grown up on the other side of the Atlantic, enjoy with grass-fed, organic bacon.


 

Banana Bread: Gluten-free, Dairy-free

There's nothing quite like a slice of warm banana bread fresh out of the oven on wintry days. We're delighted to share a gluten-free, dairy-free, nut-free version of this wholesome favourite.

Dry ingredients

  • ½ cup coconut flour
  • ¼ tsp Himalayan salt
  • ½ tsp baking soda
  • 1 tbsp cinnamon

Wet ingredients

  • ¼ cup maple syrup
  • ¼ cup coconut oil
  • 5 large organic free range eggs
  • 2 ripe bananas

Step by Step “How to”

  • Pre-heat your oven to 175° C or 350° F
  • Grease and line a loaf tin with parchment paper
  • In a mixing bowl, combine the dry ingredients
  • Mash the bananas in a separate bowl
  • Combine the wet ingredients with the mashed banana
  • Then combine all wet ingredients with the dry ingredients
  • Pour the batter into a greased and lined loaf tin
  • Bake at 175° for 25 minutes
  • Cool in pan for 10 minutes
  • Remove from pan and enjoy!

We roasted some pears with cinnamon as a topping, and then drizzled Rebel Kitchen's vanilla coconut yogurt over them. Pure decadence.

Warming Autumn Soup Recipe

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Autumn is well and truly here in London.  The cooler temperatures have us craving more comforting and hearty meals.  We're thinking nourishing soups in burnt oranges and golden yellows, the colours of the season.


In Functional Medicine, there's a lot of emphasis on the colour of the foods on our plate.  In fact, the mantra we share with our clients is:

"EAT A RAINBOW."

Brightly coloured, organic vegetables and fruit are rich in phytonutrients, which have antioxidant and cancer-fighting properties.

You can easily increase your nutrient intake by adding more colourful vegetables to your plate at each meal, thereby taking your nutrition to the next level. 

A delicious recipe for this time of year is Squash Soup, which can be made from butternut squash, acorn squash or pumpkin. 

Orange vegetables contain Vitamin A, which is essential for good skin, vision, and mucous membranes.  You'll also get 42% of the recommended daily intake of Vitamin C, as well as 17% of your potassium recommendations and 18% of your manganese, essential minerals, along with healthy amounts of magnesium, calcium, Vitamin E, and the whole spectrum of B Vitamins - thiamin, niacin, folate, riboflavin, and pantothenic acid - which are essential for mood, and for metabolising proteins, fats and carbohydrates.

We're delighted to share a vegan version of this autumn favourite.


INGREDIENTS

  • 1 tablespoon Extra Virgin Olive Oil
  • 1/2 cup thinly sliced shallots
  • 1 tablespoon minced garlic
  • 1 tablespoon minced peeled fresh ginger
  • 2 cups water
  • 1/2 cup canned full fat coconut milk
  • 1 teaspoon salt
  • 2 packages fresh cubed butternut squash
  • 1 tablespoon fresh lemon juice
  • Coriander leaves (optional)
  • 1/4 teaspoon ground paprika (optional)


STEP 1

  • Heat a large saucepan over medium-high heat
  • Add olive oil to pan
  • Add shallots
  • Sauté 3 minutes or until softened, stirring occasionally
  • Add garlic and ginger
  • Sauté 1 minute
  • Add 2 cups water, coconut milk, salt, and squash
  • Bring to a boil
  • Reduce heat, cover and simmer 20 minutes or until squash is tender, stirring occasionally.

STEP 2

Paleo and Vegan Cookies: Vegan, Gluten-free, Grain-free, Dairy-free, Refined Sugar-free, Soy-free, Yeast-free

So yesterday Deirdre and Rae hosted their first food demo at the launch of Core Clapton, a charity Osteopathic Clinic in a restored Edwardian building located in North London. They really enjoyed working together and answering questions about digestive health, and the importance of going gluten-free, dairy-free, and sugar-free, while simultaneously whipping up a batch of buttery, pecan cookies, that are low GI, gluten free, grain free, dairy free, yeast free, and refined sugar free.

Dry ingredients

Wet ingredients

Step by Step “How to”

  • Pre-heat your oven to 175° C or 350° F
  • Line a baking sheet with parchment paper
  • Combine dry ingredients into a large mixing bowl, except for the chopped pecans
  • Combine wet ingredient into a smaller bowl and mix thoroughly
  • Then combine both sets of ingredients and mix thoroughly
  • Scoop a tablespoon of the dough onto the lined baking sheet, spacing the dough balls about an inch and a half apart
  • Once you've filled the baking tray, use the flat of your hand to flatten the balls
  • Then sprinkle and press the chopped pecans onto the flattened dough
  • Pop into the middle rack of the oven for 10 - 15 minutes
  • Bake until cookies turn light gold - you won't need to check on them, as once they're done, your kitchen will smell like a heavenly combination of vanilla, coconut and maple syrup
  • Remove from oven and cool, if you can really wait :) 

Golden Latte: Anti-Inflammatory Turmeric with Gut-Soothing Collagen

This is one way to have a guaranteed good morning!

To quote Dr Kelly Brogan, Holistic Psychiatrist, turmeric is "The most well-referenced healers of all spices, including for depression. I love this therapeutic food."

Our version of this yummy morning kickstarter takes less than 5 minutes to prep, and if you have a blender, it's even easier. You'll need:

Throw all of these into your blender and whizz for a few seconds, and then pop it into a milk pan on the stove until hot and frothy (the collagen does wonders for this!)

Serve and enjoy this wonderfully warming, brain-boosting treat.

Superfood Brownies: Vegan, Gluten-free, Grain-free, Dairy-free, Refined Sugar-free, Soy-free, Yeast-free

After spending the last few days at the Functional Medicine Conference in London, I needed to get back to my kitchen and savour the joys of baking.

Knowing what is in my food is extremely important to me, which is why I like making things from scratch, to avoid hidden sugars and fillers like xanthan gum or gellan gum.

If you've been told to go on a gluten-free or dairy-free diet, it's easy to fall victim to "healthy" foods on your supermarket shelf, without realising that they often contain undesirable ingredients.

These brownies were inspired by Arizona-based Functional Medicine Practitioner, Dr Darrell Kilcup.  His recipe called for hazelnut flour, eggs, chocolate chips, honey and baking powder.  However, I improvised with almond flour, flaxseeds, and goji berries, maple syrup and baking soda so they are vegan, and paleo!

Dry ingredients

  • 1 cup or 100g almond flour or blanched ground almonds
  • 1 tablespoon ground flaxseeds
  • 3 tablespoons ground raw cacao
  • 1 teaspoon vanilla extract
  • ¼ teaspoon sea salt
  • ½ teaspoon baking soda
  • 3 tablespoons goji berries sprinkled liberally throughout

Wet ingredients

  • 3 tablebspoons of water for making "flax eggs"
  • 1½ tablespoon coconut oil
  • ½ cup maple syrup

Step by Step “How to”

  • Combine 1 tablespoon ground flaxseeds with 3 tbsps of water and allow to sit
  • Pre-heat your oven to 175° C or 350° F
  • Grease and line a square 8 x 8 pyrex dish with parchment paper
  • In a mixing bowl, combine remaining dry ingredients
  • In a separate mixing bowl, combine all wet ingredients
  • Then combine wet and dry ingredients, either by hand, or in a food processor
  • Using a spatula, pour and spread into your dish
  • Bake at 175° for 20 minutes until the top is hard
  • Check with a toothpick that it comes out clean
  • If you can wait, allow to cool in dish for 10 minutes
  • The cooler it becomes, the fudgier it gets, so that might inspire you to wait!

Paleo Bread: Gluten-free, Grain-free, Dairy-free, Refined Sugar-free, Soy-free, Yeast-free

One of the things that most people miss when they give up gluten, grains, and refined sugar is toast in the morning. Here is a quick and easy recipe for delicious grain-free, hearty bread that you can slice and freeze.

Dry ingredients

  • 1 cup almond flour or blanched ground almonds
  • ½ cup of ground mixed nuts (brazil, macadamias, pecans, walnuts)
  • 2 tablespoons coconut flour
  • 2 tablespoon buckwheat flour (omit if sensitive to buckwheat)
  • 4 tablespoons ground pumpkin, sunflower and flaxseeds
  • ¼ teaspoon sea salt
  • ½ teaspoon baking soda

Wet ingredients

  • 1 tablespoon apple cider vinegar
  • 1 tablespoon honey or maple syrup
  • 1 tablespoon coconut oil
  • 5 large organic free range eggs

Step by Step “How to”

  • Pre-heat your oven to 175° C or 350° F
  • Grease and line a loaf tin with parchment paper
  • In a mixing bowl, combine dry ingredients
  • In a separate mixing bowl, combine all wet ingredients
  • Then combine wet and dry ingredients, either by hand, or in a food processor
  • Pour into your greased and lined loaf tin
  • Bake at 175° for 30 – 35 minutes
  • Cool in pan for 10 minutes
  • Remove from pan and leave on a cooling rack for an hour
  • Slice and enjoy.
  • If you'd like to prolong the life of your bread, slice once cool, and then pop into the freezer, to enjoy at a later date.