Easy protein balls

 

Easy protein balls

4-ingredient protein balls

These protein balls are easy to make, and are a great option if you are looking for a healthy alternative to the regular sugar-laden snacks such as biscuits, chocolate bars or energy bars.
Prep Time 15 mins
Course Snack
Servings 5

Ingredients
  

  • 1 cup almond meal
  • 0.25 cup coconut oil
  • 0.25 cup protein powder (such as organic pea protein powder)
  • 1 Tbsp honey, maple or no sweetener at all
  • a bit of cinnamon, green tea powder, cocoa powder, lemon zest, vanilla essence (any flavour you like)

Instructions
 

  • Mix everything with your hands till you have lovely, smooth dough ball.
  • Then tear small bits and roll them between your hands to create little balls. The smaller they are, the more you will have.
  • At the end, you can also roll them in shredded coconut for extra flavour and crunch.
  • Keep them in the fridge and enjoy whenever you fancy a little bit of something with your tea or coffee!
Keyword dairy-free, egg-free, gluten-free, grain-free, paleo, vegan
Easy tahini biscuits

 

Easy tahini biscuits

Easy tahini biscuits

These biscuits are very easy and quick to make, low in sugar, gluten, dairy and egg-free. They’re also high in protein and calcium, so needed for healthy bones, especially if on a dairy-free diet. It’s a good idea to have these biscuits with your favourite brew as they tend to give a drying feeling in a mouth, which is easily remedied with a nice cup of tea!
Prep Time 10 mins
Cook Time 12 mins
Course Snack
Servings 4

Ingredients
  

  • 200 grams tahini (stirred) (light is milder than dark)
  • 70 grams approx. gluten free flour (gluten free mix, oat, tiger nut, almond, cassava)
  • 1-3 Tbsp honey or maple syrup
  • 0.5 tsp baking soda
  • 1 tsp vanilla/orange essence (or any other flavour you like, e.g. orange peel, lemon zest, coffee, cocoa powder)
  • a pinch of salt
  • 50 grams 85% or more dark chocolate, chopped (optional)
  • a handful pecans or walnuts pieces (optional)

Instructions
 

  • Preheat oven to 150-160 C. Place a baking sheet on a tray. I use a silicone baking mat.
  • Mix tahini with honey and essence. Add flour, baking soda and salt and mix well with a spoon. Fold in chocolate chunks/nuts at this stage if you use them.
  • Add a bit more flour if the dough is too sticky. The dough should come off the walls of the bowls easily and you should be able to make balls without the dough sticking to your hands.
  • Take a half a spoon of dough, roll in your hands, flatten between your palms and put on the baking sheet
  • Bake for about 10-12 min or until golden. You need to keep an eye on them as they can burn quickly.
  • This makes approx. 12 small biscuits. You can double the ingredients to make more biscuits.
  • These biscuits are crumbly so be gentle with them, but they are a nice alternative to standard shop-bought cookies which are full of sugar and have no nutrients. Tahini is high in calcium (so especially good for people on dairy-free diet), protein, iron and potassium. There is even more goodness if you add dark chocolate and nuts.
Keyword dairy-free, egg-free, gluten-free, grain-free, paleo, vegan

 

granola in a jar

Paleo nut and seed granola

This Paleo granola is very easy to make and it's very versatile - it can be adjusted according to you needs and taste. On top of that it's free from gluten, dairy and grains, and it's also very low in sugar.
Prep Time 10 mins
Cook Time 25 mins
Course Breakfast, Snack
Servings 10

Ingredients
  

  • 350 grams sunflower seeds
  • 90 grams pumpkin seeds
  • 80 grams walnuts
  • 60 grams macadamia or any other nut e.g. hazelnut
  • 120 grams coconut flakes
  • 2-3 Tbsp coconut oil (melted)
  • 2 tsp cinnamon
  • 1 Tbsp honey (optional)
  • 1-2 Tbsp sesame seeds or chia seeds (optional)
  • 1 tsp vanialla or orange essence (optional)

Instructions
 

  • In a large bowl, mix together any nuts and seeds you like. I mixsunflower seeds, pumpkin seeds, walnuts, macadamia nuts, sesame seeds, chiaseeds, and coconut flaxes. I use more sunflower and pumpkin seeds and coconutflakes as they are not too expensive compared to the nuts.  
  • Add some cinnamon and vanilla essence.  
  •  Melt 2-3 tablespoons of coconut oil and mix well with the nuts andseeds.  
  • Spread on 2 baking trays (I use silicon mats) and toast inthe oven for about 25 min at 120 degrees (fan assisted).  
  • Check after 20 min to make sure they are not overdone.  
  • Once cooled down, store in a glass jar. 
  • Serve with yogurt or kefir of choice, hemp seeds, graound flaxseeds and berries.
Keyword dairy-free, gluten-free, grain-free, paleo, vegan
Tigernut chocolate cake

 

Tigernut chocolate cake

Tiger nut pecan brownie

Tiger nut flour is my favourite gluten-free flour to use to make cakes, biscuits and pancakes. Tiger nuts are tubers, just like sweet potatoes, so they have nothing to do with nuts, or tigers for that matter. They are high in fibre, magnesium, potassium, vitamin E and monounsaturated fat, so including them in your diet can improve your gut and cardiovascular health.
Prep Time 15 mins
Cook Time 30 mins
Course Dessert, Snack

Ingredients
  

  • 100 grams tiger nut flour
  • 70 grams butter or coconut oil (if diary-free or vegan)
  • 50 grams dark chocolate (75% or more)
  • 2 large eggs* (or 2 chia eggs if egg-free or vegan)
  • 0.5 cup apple sauce/puree
  • 2 Tbsp cacao powder
  • 1-2 Tbsp honey or maple syrup
  • 0.25 tsp baking soda
  • a handful pecans (or nuts of choice)
  • 1 tsp orange extract (optional)
  • a pinch of salt

Instructions
 

  • Mix the tiger nut flour, cacao powder, baking soda, pecans & salt together.
  • Melt the chocolate with butter or coconut oil, and honey.
  • Add eggs, apple sauce and orange extract to the melted chocolate & butter mixture, and stir to combine.
  • Mix the dry and wet ingredients until well combined.
  • Bake at 150 C (fan assisted) for 30min in a loaf tin. I use a silicone one.
  • Enjoy once it's cooled down!

Notes

*To make 2 chia eggs, soak 2 Tbsp of chia seeds  (ground or whole) in 6 Tbsp of warm water for 5-10min. Use in place of eggs once the mixture is thick and gel-like.
 
Keyword dairy-free, egg-free, gluten-free, grain-free, vegan
Flaxseed crackers
Flaxseed crackers

Flaxseed crackers

Flaxseeds (also called linseeds) are a great source of plant Omega 3, protein and fibre. Fibre is a type of carbohydrate that we can’t digest, but it’s important for our gut health and regular bowel movement. Fibre makes 93% of flaxseeds’ carbohydrates content, making flaxseeds very low in carbs. Hence they are great to use in crackers, breads, or, if ground, sprinkled on porridge, muesli or a salad.
 
Prep Time 15 mins
Cook Time 45 mins
Course Salad, Snack

Ingredients
  

  • 1 cup flaxseeds, milled
  • 2 tbsp white sesame seeds
  • 2 tbsp black sesame seeds
  • 0.50 cup water
  • a pinch of salt, spices or herbs of choice (e.g. rosemary, herbes de Provence, garlic & onion powder)

Instructions
 

  • Mix everything together till dough is formed. You may have to use your hands to knead it. If it's a bit sticky, sprinkle some milled flaxseeds on top.
     
  • Roll the dough between 2 pieces of parchment paper or silicone mats with a rolling pin to about 1-2 mm thick. Sprinkle the paper/mats with milled flaxseeds before rolling the dough to prevent the dough sticking to the paper/mats.
  • Use a knife or pizza cutter to cut the dough into squares.
  • Bake for 30min at 140 C and then for another 15min at 180 C, or until golden or desired crispness is reached.
  • Enjoy with a favourite spread or on their own!
Keyword dairy-free, egg-free, gluten-free, grain-free, nut-free, vegan
buckwheat granola

 

buckwheat granola

Buckwheat granola

This granola is gluten-free and grain-free. Buckwheat is a pseudo-grain, so strictly speaking not paleo so you can remove it if you wish and add more nuts. Instead of walnuts, you can add any nut you like, or add sesame seeds or chia seeds for extra crunchiness. I don't normally measure the ingredients, I just chuck them in in more or less the right quantities. It does mean the end product is never the same, but I like it this way. Feel free to experiment with the ingredients and proportions, the below measurements are purely for guidance.
Prep Time 10 mins
Cook Time 1 hr
Total Time 1 hr 15 mins
Course Breakfast, Snack
Servings 8

Ingredients
  

  • 150 grams sunflower seeds (soaked)
  • 100 grams pumpkin seeds (soaked)
  • 100 grams walnuts (soaked)
  • 250 grams buckwheat groats (soaked)
  • 60 grams coconut chips
  • 1-2 Tbsp honey or maple syroup
  • 2-3 Tbsp coconut oil (melted)
  • 2 tsp cinnamon
  • 1 Tbsp sesame seeds (optional)

Instructions
 

  • Soak the seeds and nuts overnight, then rinse and transfer to a big bowl.
  • In a separate bowl soak buckwheat overnight. Rinse soaked buckwheat and add to the bowl, together with the coconut flakes, cinnamon, melted honey and coconut oil.
  • Mix everything well with a wooden spoon.
  • Spread evenly on 2 baking trays (I use silicon mats as they are non-sticky) and roast in the oven at 110 C for about 1 hour, or until the granola is crunchy and golden in colour.
  • Open the oven door for a couple of times during roasting to release the steam.
  • Enjoy with natural home-made yogurt and fruit of choice (my recent favourite are figs). I also like to sprinkle some ground flaxseed and hulled hemp seeds onto the yogurt before adding the granola.
  • This recipe will give you 6 to 8 portions and it will keep in a jar for up to 2 weeks.
  • Let us know what you think!
Keyword dairy-free, egg-free, gluten-free, vegan