Wise Food Education

16/12/2023

Cocoa Coconut Christmas Pancakes 😋

Many foods are synonymous with Christmas

* Red coloured foods ie cherries, cranberries
* Aromatic spices ie cinnamon, ginger and nutmeg
* And ubiquitous with celebrations ... chocolate. Emotionally chocolate is associated with comfort and joy, both of which are also synonymous with Christmas.

This recipe embraces those 3 categories:

½ cup coconut flour
1 cup milk, plant-based alternative ie coconut, almond milk or water
4 large eggs (ideally pasture fed and/or organic)
4 tbsp cocoa powder
4 tbsp coconut oil or butter, melted
4 tbsp honey
4 tbsp tapioca or arrowroot flour, optional (omit for GAPS)
1 tsp baking powder
a pinch of sea salt
Christmassy additions
1+ tsp Cinnamon
Cayenne pepper (to enjoy ‘chilli chocolate’)

Instructions
* Blend the first 3 ingredients. Rest for 5 minutes or so, allowing the coconut flour to thicken.
* Blend in the additional ingredients. Add more milk if required. The batter will be thick.
* Heat a frypan to medium-low and grease lightly with coconut oil or butter.
* Gluten-flour pancakes are sturdy and quick to cook. Coconut flour is slower for the batter to set and start bubbling. It's also more delicate, a smaller size is easier to flip. If you enjoy a larger size, offer them a longer cooking before flipping and be extra gentle with the flipping.

To serve

* Top with yoghurt or Crème Fraîche
* Fresh fruit – ie red cherries, raspberries or dragon-fruit or unsweetened cranberries. (Health food stores are now stocking frozen cranberries. Be careful with supermarket cranberries as they're often 30%+ added sugar.)
* An additional sprinkle of cinnamon and nutmeg.
* A drizzling of honey if desired.

In the photo here, I've topped them with dragon fruit (from the freezer, gently defrosted).

Love to you all for Christmas, Julie 😘💕

01/11/2023

Limoncello sugar-free 🍋 It’s so easy to make 👍

With massive lemons in abundance, 1/2 a kilo each 🍃☀️🎉 even though I’m not a spirits drinker (I prefer Shiraz if enjoying a tipple) I decided to have some fun. Wow!! I discovered there’s a rather large abundance of sugar in limoncello! Of course there’s other options 😉

Recipe:
I bottle of vodka. You’ll want the cleanest flavour and the highest alcohol content. No, not for the intent of a super alcoholic beverage 😂 the higher the alcohol will better extract the lemon flavour from the oils of the peel. And the neutral flavour so the lemon is the highlighted.

I choose a hand made, triple distilled, single malt vodka from an Aussie craft distillery called OCD.

Fill a clean jar with your lemon peel. Ideally not too much of the white pith as that’s more bitter in flavour.

Add in the vodka, lid on, leave in the cupboard for… as long as you like really 😊
A month is great.

Strain your golden elixir. Then the fun part. It really does need something to soften the flavour… So I split the batch into a bottle with stevia, and a bottle with local honey - very gently warmed to loosen it so it would mix in, whilst still maintaining its enzymes. Quantity to taste.

And hey presto, home made limoncello 🍋

10/06/2023

If you've cough medicine in your cupboard, there may be an issue 💗

02/05/2023

What to do with citrus?

It's citrus season! Our grove of citrus is filled with abundance at the moment - lemons, limes and lemonade. (Lemonade is a hybrid of lemon, lime and mandarine. Absolutely delicious).

Citrus are brilliant for juicing. Or here's a citrus flan to enjoy.
High protein, low carb, free from gluten, grains, nuts and sugar.

Lemon Flan (based on recipe by Bee Wilder)
• 3 eggs
• 5 tbsps. coconut oil, butter or ghee
• 2 lemons, juiced
• 2+ tablespoons honey

1. Preheat oven to 160 degrees.
2. Blend all ingredients.
3. Taste test to check for sweet/sour balance.
4. Pour into a small ovenproof dish.
5. Bake for 25 - 30 minutes.
Notes and variations are in the comments below.

What are your favourite ways to enjoy citrus?

10/02/2023

Did you grow up with a hills hoist? I didn't... though my Mum's friend did 😄 my sister and I used to love swinging on it, just like this 🍃🌼🌞

The safest way for kids to play online. 😊

06/02/2023

3 Ingredient Pancake - grain-free, gluten-free

Yellow veggies are brilliant to support the spleen/digestive function or if your blood sugar drops. This is a super quick recipe for breakfast, lunch-box filler, or a snack to resolve a mid-afternoon energy slump.

1 cup or 200gm pumpkin or sweet potato (cooked)
1/2 cup coconut flakes/shredded coconut or nut butter
4 eggs

- Using a high-speed blender, blend ingredients.
- Warm a pan with ghee, butter or coconut oil and cook like regular pancakes.
- Enjoy topped with
Savoury: yoghurt, greens and sauerkraut
Sweet: stewed apple and a drizzle of honey

* Variations: Substitute coconut flakes for 3 tbsp coconut flour + 1 tbsp butter