100% Grass Fed Burgers with a Flat Mushroom Bun

DSC_3414Last week I discovered the Organic Emporium. The Organic Emporium is run by Debbie Logan and it sells organic, grass-fed produce online. You place your order and simply have it delivered or you can pick it up. I picked up 100% Kalahari  Grass Fed  sirloin steaks, mince, stock bones and Mooberry Farm Grass Fed butter, Free Range eggs and milk. Needless to say I will be going back for more!

After a roaring kettlebell session on Saturday I came home and made 100% Kalahari Grass Fed Burgers with the mince. Since I do not eat gluten I like to get creative, so I used large flat mushrooms for the buns. On the burger I added homemade tomato sauce, homemade basil pesto, roasted red pepper, rocket and goats cheese. What better way to replenish your body after working out? Of course, you could gobble these up at any stage of the day. Sweet potato wedges roasted with coconut oil and spices make a delicious side dish. This recipe is gluten-free, high protein, good fats and oozing flavour.

Ingredients

(Made 4 chunky burgers)

Burgers

500 grams  100 % Grass Fed Mince

1 Free Range Egg

1 tablespoon Ground Almonds

1 teaspoon Ground Cumin

Sprinkle Chilli Flakes (can be omitted)

Salt & Pepper to season

Mushroom Buns

8 Large Flat Mushrooms

Toppings

1 teaspoon Homemade Basil Pesto

Handful Rocket

Roasted Red Pepper

1 teaspoon per burger of Goats Cheese

Homemade Tomato Sauce

1 tube Tomato Paste

200 grams Chopped Tomatoes

2 tablespoons Braggs Apple Cider Vinegar

1 tablespoon Raw Honey, melted

1 teaspoon Dried Mixed Herbs

1 teaspoons Cumin

Salt & Pepper to season

Method

  • For the burgers: In a large bowl mix all the ingredients. Roll the mixture into beef pattie shapes. In the pan melt 1 teaspoon coconut oil/ghee and cook patties 8-10 minutes on each side (this will vary with individual taste).
  • Mushroom Buns: Heat grill, add ½ teaspoon of butter and black pepper to each mushroom, grill for 20-25 minutes and ensure each mushroom is cooked right through.
  • Roasted Red Pepper: Preheat oven at 180 degrees. Chop and de-seed red pepper, place on a flat lined baking tray and add 1 teaspoon coconut oil, roast for 25 minutes until the pepper is nice and soft.
  • Homemade Basil Pesto recipe is here
  • Homemade Tomato Sauce:  In a mixing bowl add all ingredients; remember to melt the honey it will mix better. Combine all ingredients and pop in a glass jar, store in the fridge.
  • Once everything is ready to devour plate up and enjoy a wholesome home cooked meal.

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Eat Real, Great Feel x

Keen-Wa Salad with Coconut Oil, Roasted Cherry Tomatoes, Basil & Goats Cheese

DSC_3359Quinoa (keen-wa) is a powerful vegetable seed that contains all 9 essential amino acids; it is a good protein source, low GI rating and is gluten-free. It is similar to amaranth. Quinoa is a versatile seed and can be consumed in both savoury and sweet dishes. When using quinoa in cooking it is imperative you soak the seed for at least 8 hours to reduce phytic acid levels.

Why soak?

An acid called “Phytic Acid” basically hinders the absorption of all the goodness present in this beautiful protein seed. By soaking overnight (minimum 8 hours) in filtered water you reduce the phytic acid level which in return will allow you to absorb all the wonderful enzymes. It is recommended that you soak rice, quinoa, buckwheat, millet even nuts and seeds to receive optimal nutrition. You might consider this time-consuming but always remember a short-term pain is a long-term gain when it comes to your health. Of course you can still eat the quinoa without soaking it you just won’t absorb all the nutrients sufficiently.

I added melted coconut oil, roasted cherry tomatoes, fresh basil and goats’ cheese to enhance the flavours. You can have it for lunch, dinner or a snack. The recipe is gluten-free, sugar-free and packed with quality protein and fats. Feel free to add your own spices and flavours.

Ingredients

1 cup Quinoa, soaked and cooked

1 tablespoon Extra Virgin Coconut Oil, melted

Handful Cherry Tomatoes, roasted

Handful Fresh Basil, roughly chopped

¼ cup Goats Cheese, crumbled on top

Black pepper & Pink Salt, to season

Method

  • Soak quinoa for at least 8 hours before consuming.
  • Cook quinoa, see instructions on packet. Once cooked allow to cool.
  • Preheat oven 180 degrees.
  • In a mixing bowl cover cherry tomatoes in 1 teaspoon, melted coconut oil. Place on a lined flat baking and roast for 20-25minutes (varies with oven temps), until they are soft, I like the tomatoe skin to brown a little . Remove and allow to cool.
  • In a large mixing bowl add quinoa, roasted cherry tomatoes, chopped basil, melted coconut oil, pepper and salt; mix all ingredients together. Serve in a bowl and sprinkle goats’ cheese on top.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Eat Real, Great Feel x

Pumpkin Bread with Raw Cacao Nibs

DSC_3401Treat yourself over the weekend to a delicious slice of Pumpkin Bread. I made this bread with my own homemade almond flour as opposed to store bought. The almond flour had a coarse texture but it tasted great and worked really well in the bread. To make almond flour I soaked (300 grams) almonds overnight, dried them out in the oven (70 degrees) for about 4-5 hours then blitz them in the food processor, pop them in a glass jar and bake till your heart’s content.

The pumpkin bread is gluten free using almond and coconut flour. I added raw cacao nibs to give it that chocolate taste and dates were used as a sweetener. You can use honey or rice syrup (1/4 cup) if you do not have dates. This bread will have mouthwatering aromas flowing throughout the kitchen and is really worth the effort. I had a slice with melting grass fed butter and coffee.

Ingredients

1 cup Homemade Almond Flour or Store bought

½ cup Coconut Flour

¼ teaspoon Baking Soda

Pinch Pink Rock Salt

1 teaspoon Cinnamon

¼ teaspoon All Spice

1 cup Homemade Pumpkin Puree or Canned Pumpkin

¼ cup Coconut Oil, melted

1 teaspoon Raw Honey, melted

3 Medjool Dates, blend in the food processor to make a paste

3 tablespoons Raw Cacao Nibs

3 Free Range Eggs

3 tablespoons Coconut Milk

Method

  • Make pumpkin puree alternatively you can use canned pumpkin.
  • Preheat oven 180 degrees.
  • In a food processor blend the dates together to make a paste like consistency (do not add water). Remember to remove the stones.
  • In a large mixing bowl add almond flour, coconut flour, sieve baking soda, salt, cinnamon and all spice, mix together.
  • In a separate mixing bowl add pumpkin puree, melted coconut oil, melted honey, date paste, eggs and coconut milk, mix together.
  • Pour the liquid mixture into the dry mixture and combine, mix well. Pour into a silicone bread pan and pop in the oven for 1 hour (this will vary with different ovens), until golden brown and firm in the middle. Insert a toothpick in the middle of the bread; if the toothpick comes out clean the bread is ready.
  • Allow to cool before delving in.

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Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Eat Real, Great Feel x

Broccoli Bread

broccoli breadBroccoli Bread is a healthy low carb bread substitute. It contains no gluten, grains or sugar only goodness to help you eat a radiant natural diet. Eating Broccoli Bread is a fantastic way to increase your vegetable intake. Broccoli contains vitamin C, K and A, manganese, potassium and glucosinolates. Broccoli requires a fat to be consumed alongside it to maximize the absorption of the glucosinolates, vitamin A and K.  I used eggs and full fat Greek yogurt in the recipe to boost absorption. Broccoli Bread has a high fibre content from the coconut flour and psyllium husks. You can add your own flavours too, I added fresh chives.  It tasted delicious with goats cheese on top.

Ingredients

1 Large head Broccoli, roughly chopped

Handful Chives, roughly chopped

1 tablespoon Psyllium Husks

2 tablespoons Coconut Flour

½ teaspoon Pink Rock Salt

2 tablespoon Full Fat Greek Yogurt

2 Free Range Eggs

Method

  • Preheat oven 180 degrees.
  • Pop chopped broccoli and chives in the food processor, pulse until they resemble a rice texture. Add to a large mixing bowl and add psyllium husks, coconut flour, salt, yogurt and eggs. Stir until the mixture is combined.
  • Scoop into your silicone bread pan or a round pan and bake in the oven for 30 minutes, it should be golden brown and firm in the middle.
  • Allow to cool and serve with some roasted cherry tomatoes and goats cheese.

broccoli bread-2Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Eat Real, Great Feel!

Wholesome Muffins

Psyllium Husk Muffins-2This recipe was inspired by My New Roots. I made my own changes to the recipe by swapping oats for almond flour, adding dates, apple slices and all spice. I made a loaf of bread and six muffins. I made a loaf in a bread pan and muffins in a silicone mold. The silicone mold wins hands down for me; it is easier to remove the contents.

The beauty of this recipe is you can chop and change it to suit your taste buds. The bread/muffins can be devoured at breakfast, lunch, dinner or as snack. Winter is approaching in South Africa and the bread/muffins would be great with a warm, hearty, soup.  It is a low carb recipe, gluten-free, dairy free, egg free and exploding with fibre. The high fibre content comes from the Psyllium Husks. To read more about Psyllium Husks click here.  Word to the wise be sure to drink plenty of water when consuming Psyllium Husks. You can purchase Psyllium Husks in your local health food store.

Ingredients

1 cup Pumpkin seeds

½ cup Sesame Seeds

½ cup  Golden Flax seeds

1 ½ cups Almonds

2 cups Almond Flour

2 Tbsp. Chia Seeds

4 Tbsp. Psyllium Husks

1 tsp. Pink Rock Salt

5 Medjool Dates, chopped ( you can use 1 Tbsp. honey or rice syrup as sweetener instead of dates)

Handful unsweetened Dried Apple slices

½ tsp. All Spice (non irradiated)

3 ½ Tbsp. melted Extra Virgin Coconut Oil

2 cups Filtered Water/Milk

Method

  • In a large mixing bowl add all dry ingredients except Medjool dates. Combine. In a medium size saucepan on a medium heat add water/milk, coconut oil and dates or honey. Allow the coconut oil to melt, stir.
  • Remove from heat and pour over dry mixture, stir the ingredients and combine. Scoop the bread/muffin mixture into the silicon mold and leave it sitting on the counter for 1.5-2 hours. This will allow the chia seeds, flax seeds and psyllium husks to form a gel like substance; this is what holds the bread together. You could compare it to an egg replacement mixture.
  • Preheat oven 160 degrees. Bake in the oven for 30 minutes. I left it in till it was crispy and crunchy. Remove from oven and allow to cool.
  •  Once they are ready to eat you can slather on kerrygold butter, your favourite nut butter or a homemade sugar-free jam.

Psyllium Husk Muffins

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Eat Real, Great Feel!

 

Vanilla, Pink Salt & Coconut Raw Chocolate

20130414-DSC_3375This homemade raw chocolate is phenomenal; it will ignite the party of the century in your mouth. I love chocolate and this recipe is easy to follow, there is no preservatives just pure goodness. You can add your own flavours. I added vanilla powder, pink rock salt and shredded unsweetened coconut. This recipe is gluten free and dates are used as a sweetener. How will you make yours?

Ingredients

5 Medjool Dates, pitted and pureed

85 grams Raw Cacao Butter

3 Tbsp. Raw Cacao Powder or Unsweetened Cocoa Powder

½ Tsp. Coconut Oil

1 Tsp. Vanilla Powder/Essence

¼ teaspoon Pink Rock Salt

4-5 heaped Tbsp. Unsweetened Shredded Coconut

Method

  • Remove stones from the dates and pop them in the food processor, blend until resembles a paste consistency.
  • In a Pyrex glass dish over water in a saucepan on low-medium heat: add raw cacao butter, cacao powder, coconut oil, vanilla powder, pink salt, coconut, allow it to melt and stir regularly and combine. Remove from heat.
  • Mix in date paste and stir until all ingredients are combined. You might need to use a fork to combine/mash the date paste. Pop the bowl in the fridge and allow to cool 15-20 minutes.
  • You can make two medium sized slabs or one big slab from the mixture or add the mixture to molds. I made two slabs. Scoop mixture onto greaseproof paper, fold paper over mixture and spread and shape the chocolate mixture. Wrap the chocolate in the greaseproof paper, pop in the fridge and allow it to set or until you are ready to eat it.

20130414-DSC_3387Enjoy the Party x

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Eat Real, Great Feel!

Chew with Your Mouth Closed: Weekly Eating Plan

DSC_2333Are you wondering what you are going to eat all week? I have devised a weekly eating planner to help you. Click Weekly Meal Planner by Make & Bake from Scratch. It outlines meals for the week and will help you in your quest to eat clean, wholesome food. Choose organic and free range where possible. Feel free to change it up , it is only a guide. All meals are gluten-free.

Additional notes:

Water: aim to drink two litres per day. On workout days you will probably require more water. Remember adequate hydration is mandatory. Start the day with a warm water and lemon drink, you can add 1/4 teaspoon of cayenne pepper to spice things up.

Treats: Be sure to treat yourself after eating clean and training hard all week. Try out these recipes Raw Cacao Brownies, Chocolate Milkshake, Grain Free Power Bombs, Coconut & Almond Butter Bark, Love Buns, Chai Muffins or Chocolate Avocado Mousse. If you want chocolate eat 85% dark , aim to reduce man-made/processed forms of sugar. Learn how to make your own chocolate.

Oils: Use an Extra Virgin Cold Pressed Coconut Oil for cooking or Ghee. Extra Virgin Olive Oil or an Avocado Oil are great for salad dressings or roasting. I am fond of Millbrook Coconut Oil in South Africa and Biona in Ireland.

Nut Butters: Be sure to check on the label there is no additional ingredients like added sugar or oil, a good quality nut butter should only contain nuts. A brand I like to consume is “Oh Mega“, or I will make my own nut butters in the food processor.

Sauces: I make my own tomato ketchup from tin of tomato paste. To 100 grams I add 1 tablespoon of unfiltered apple cider vinegar, pink salt and pepper – mix, consume. You can add non irradiated Italian Herbs to mix up the flavour. Use smooth cottage cheese or greek yogurt instead of mayonnaise.

Supplements: Cod Liver Oil, a brand I use is Garden of Life Icelandic Cod Liver Oil.

Learn how to read labels, become your own health chef and colour your plate to ensure you are achieving the best results for your body.

you-are-worth-it-life-Motivational-quotes-sayings-pics

Image Source

If you have any further questions be sure to drop me an email lynnewhelehan@gmail.com and  keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram: @makeandbakefromscratch.

Eat Real, Great Feel!

Pumpkin & Raw Cacao Smoothie

DSC_3168“Let food be thy medicine, thy medicine shall be thy food”, Hippocrates.

Pumpkin & Raw Cacao Smoothie

This smoothie is great to help you power through your workout routine. It contains pumpkin, banana, coconut water, raw cacao powder, mesquite powder and coconut oil. It will have you jumping out of your skin.

Pumpkin is a great source of beta carotene, potassium and copper. Adding a banana to a pre workout smoothie will help energize your body, it is packed with potassium and fiber. Coconut water adds a nice sweet flavour and is a low fructose drink, full of electrolytes to keep you hydrated. The cacao powder will give the smoothie a chocolate flavour and is a powerhouse of antioxidants.  Mesquite powder is used a sugar substitute, it is low GI and contains amino acids (lysine), calcium, potassium, iron and zinc. Mesquite powder works well with cacao powder and banana. Coconut oil has many health benefits which include:

  • Strengthens immune system
  • Increases metabolism (aids in weight loss)
  • Improves digestion
  • Beneficial for the heart
  • Boosts key mineral absorption (calcium and magnesium)
  • Antifungal and antibacterial properties
  • Provides long-lasting energy
  • Great for skin and hair

Ingredients

2 tablespoons Pumpkin Puree (visit how to make Pumpkin Puree)

½ Banana

1 cup Coconut Water

1-2 teaspoon Raw Cacao Powder

1 teaspoon Mesquite Powder (you can purchase mesquite powder in your local health food store)

1 teaspoon Extra Virgin Coconut Oil

Method

  • Pop in blender, blitz until smooth consistency. Pour in a glass and add some ice.
  • Devour and workout!

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Eat Real, Great Feel!

How to make Pumpkin Puree

DSC_3348How to make Pumpkin Puree

Pumpkin is a fabulous addition to your eating regime. I love adding Pumpkin Puree to pancakes, smoothies, soups and pies. It has a nice warm sweet taste. Pumpkin contains beta-carotene (vitamin A and C), potassium and copper.

Ingredients

500 grams Pumpkin (Woolworths sells pre-sliced chunks)

2 tablespoon Extra Virgin Coconut Oil

1 ½ teaspoon Non-irradiated All Spice or Cinnamon

Method

  • Preheat oven at 180 degrees.
  • In a large mixing bowl add pumpkin chunks, coconut oil and all spice, mix and ensure the pumpkin is covered in the oil and all spice.
  • Roast for 35-40 minutes until fork tender.
  • Allow to cool, add to food processor/blender and blitz until you have a puree consistency.

Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Eat Real, Great Feel!