Guest Post: The Food Medic

This weeks blog post is a guest post by the inspiring Hazel Wallace, who is the founder of The Food Medic. Hazel has just released an e-Book “Clean Eats & Protein Treats”, full of delicious healthy, nutritious recipes. Hazel has provided Make & Bake From Scratch with a decadent but healthy raw fudge recipe for all my followers. Tease your taste buds in a nutritious fashion.

Fudge 1

Hazel Wallace, founder and director of The Food Medic, is a medical student studying in Wales. She is originally from Co.Louth in Ireland but moved to Cardiff to pursue a degree in Medical Sciences (Bsc). Following from this she continued her studies and enrolled in graduate entry Medicine (MBBcH). She is now entering her fourth year.

The Foodmedic arose from her medical background and interest in nutrition and fitness. She set up her blog in August 2013. Her idea is to show people that eating healthy or ‘clean’, can be enjoyable, uncomplicated and easy to incorporate into an everyday busy lifestyle.  On her blog you will find healthy recipes, many including protein powders, but also non-protein containing recipes and savoury dishes. She has just released her first recipe e-book ‘Clean Eats and Protein Treats’ which is available to buy through a number of distributors namely; Amazon and i-tunes.

You can find out more about the e-book here:

http://thefoodmedic.co.uk/2014/05/22/the-food-medic-clean-eats-and-protein-treats/

Make sure to follow The Food Medic  for more healthy treats, nutrition tips and advice :

www.thefoodmedic.co.uk

Twitter: @thefoodmedic

Instagram: @thefoodmedic

Fudge 2

Hazel’s Raw Fudge

Ingredients

(Makes 20 pieces)

2/3 Cup of Nut butter

¼ cup of raw cacao powder

¼ cup of Lucy Bee’s coconut oil

1 tbsp of Organic Burst Maca

2 tsp of vanilla essence

1/3 cup of agave nectar/organic honey

Extras: raw cacao nibs, roasted hazelnuts and goji berries

Method

  1. Bring a saucepan of shallow water to boil and then turn the heat down to simmering. Add the ingredients, apart from the ‘extras’, to a mixing bowl and place over the saucepan of hot water.
  2. Stir constantly for approximately 1-2 minutes until the mixture is completely combined. Be careful not to overheat the mixture as this will disturb the texture of the fudge.
  3. Line a baking tray (I used a bread tin!) with cling film and pour the mixture into the tray.
  4.  4. Cover with cling film and pat down the mixture so the top layer is even.
  5. Chill in the fridge for approximately 1hr, or until the mixture is solid, and remove from the cling film. Chop into bite sized pieces and store in a jar in the fridge.

Twitter: https://twitter.com/_HazelWallace

Instagram: http://instagram.com/thefoodmedic

Blog: http://thefoodmedic.wordpress.com/

Nourish your body from the inside out x

Sweet Potatoe Chocolate Brownies

DSC_4563

Next time you are looking for a rich, chocolatey, fudgey, decadent treat, bake sweet potatoe chocolate brownies. They are a magnificent combination and you will find it hard not to eat the tray. I made a batch yesterday, needless to say there isn’t much left.

The recipe is gluten-free using a small amount of coconut flour. Coconut flour can be tricky as too much will dry out your baked goods. It is a good fibre source. Sweet potatoes are the star of this creation. They are a good source of vitamin A and Vitamin C. Orange sweet potatoes were used in this recipe. I used raw cacao powder or you can use cocoa powder. Woolworths sell a nice cocoa powder in the baking section. Other key ingredients include coconut sugar, coconut oil, eggs and baking powder.

In relation to coconut oil, I recently found great value at The Coconut Stand in the Fourways Farmers Market in Johannesburg. A 500ml tub of Extra Virgin Cold Pressed for R80 – it’s a real steal. He also sells beautiful brownies made from coconut flour and coconut chips, really worth a visit if you are in the area.

DSC_4561

Recipe

(Makes 9 brownies)

2 cups of Sweet Potatoe (boil the potatoes before using, peel and mash)

2 Free Range Eggs

2 tsp. Vanilla Powder

2 tsp. Cinnamon

½ cup Coconut Sugar

½ cup Extra Virgin Coconut Oil

½ tbsp. Baking soda

½ cup -1 cup Raw Cacao/Cocoa Powder (if you like 90% dark chocolate add 1 cup, if you like 70% add ½ cup)

3 tbsp. Coconut Flour

Method:

  • Boil sweet potatoes until soft, peel and mash.
  • In a mixing bowl pop sweet potatoes, eggs, vanilla, cinnamon, coconut sugar, coconut oil, baking soda, cacao powder and coconut flour. Stir all ingredients until they are combined.
  • Grease a square baking tray; pop in the oven 175 degrees for 25-30 minutes, they should be firm but gooey in the middle when baked.
  • Allow to cool, cut into squares.
  • Enjoy with your favourite beverage, fresh berries and a dollop of coyo or greek yogurt.

Be sure to post pictures on instagram of your creations. Follow me @makeandbakefromscratch #makeadbakefromscratch

Nourish your body from the inside out x

Carrot & Coconut Muffins

DSC_4478

Once the weekend hits, it is always nice to bake up some delectable treats to munch on. These muffins didn’t last too long in the fridge, they were gone by Sunday! This recipe is gluten-free, grain free, low sugar content, good fibre source and best of all homemade. When baking with coconut flour, remember to add sufficient liquid to keep it moist. I used eggs in the recipe but for a vegan recipe omit eggs and use flaxseed meal or chia seeds.

Ingredients

(makes 10 scrumptious muffins)

1 cup Almond Meal

½ cup Coconut Flour

2-3 Carrots, peeled & grated

¼ cup Desiccated Coconut

1 tsp. Baking Powder

1 tbsp. Cinnamon

1 tsp. Ginger Powder

1 tsp. Vanilla Powder/Essence

1 tbsp. Flaxseed Meal (optional – good source of fibre)

4 Free Range Eggs

¼ cup Extra Virgin Coconut Oil

1 banana

¼ cup Coconut Sugar or sugar of choice

4-5 tbsp. Coconut Milk or milk of choice

*you can add chopped walnuts, pecans, chia seeds or dates if it tickles your fancy.

Method

  • Preheat oven 180 degrees, bake for 30-35 minutes until golden brown. Grease muffin tray.
  • Peel & grate carrots.
  • Mix all dry ingredients in a bowl. Blend eggs, banana and coconut oil in a food processor or separate bowl and add to dry ingredients, stir and bind together. Gradually add the coconut milk or liquid until the consistency looks moist but not runny. Coconut flour can be very dry, so the liquid makes it moist.
  • Scoop muffin mixture into the tray, half fill the cup. I made 10 muffins from this mixture. The tray I have only holds 6, so I did two rounds in the oven.  Allow to bake from 30-35 until golden brown.
  • Set aside allow to cool, if you can! I ate mine with slice banana and macadamia nut butter.

Be sure to post pictures on instagram of your creations. Follow me @makeandbakefromscratch #makeandbakefromscratch

Nourish your body from the inside out x

Raw Cacao, Coconut & Peanut Butter Truffles

DSC_4178“We all eat, and it would be a sad waste of opportunity to eat badly”, (Anna Thomas).

These delicious treats are extremely quick and easy to construct when that sweet tooth starts misbehaving. They are made of Medjool dates, raw cacao powder, peanut butter, unsweetened desiccated coconut, coconut milk, coconut oil. There is no added sugar but that is not a dispensation to eat the whole batch; balance is key.

The great thing about these raw truffles is you can add your favourite flavours, since Christmas is only around the corner I plan on making a batch with Christmas flavours like ginger, nutmeg, cinnamon and orange rind. Other flavours you could experiment are coffee, vanilla, hemp powder, baobab powder, maca, lucuma – the list is endless.

 Ingredients

(Makes 18)

1 cup Desiccated Unsweetened Coconut

¼ cup Raw Cacao Powder

4-5 heaped Tbsp. Peanut Butter or any nut butter (unsweetened & unsalted)

2 Tbsp. Extra Virgin Coconut Oil

5-6 Medjool Dates, pitted & chopped

4-5 Tbsp. Coconut Milk or liquid of choice

1 Tsp. Cinnamon

Method

  • I used Medjool dates, they need to be pitted and chopped. Add all ingredients except coconut milk to the food processor. Blitz, gradually add coconut milk. Once the mixture is well combined it is ready to roll.
  • Use a teaspoon measurement to scoop out the mixture, as you would with an ice cream scoop. Roll into beautiful raw truffle shapes.
  • In a large lunchbox add desiccated coconut to cover the truffles, roll each on around gently until fully covered – as you can see from image attached.
  • Pop into a large lunchbox and store in the fridge to chill for about an hour before devouring.

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

Real Food Rocks & Cookin’ Rolls x

Vegetable Layered Pie Dish

DSC_4122“If more of us valued food and cheer and song above hoarded gold, it would be a merrier world”,  J.R.R. Tolkien

A vegetable layered pie is sort of like a lasagne, crust-less quiche, casserole sort of dish. Instead of sheets of pasta I used beautiful layers of vitamin pumped vegetables. You can prepare this on a Sunday evening and have the leftovers as a lunch in work or it’s a great dish if you have guests coming around because it’s so simple to prepare. Either ways it is a comforting dish to devour and maybe sneak a glass of pinotage in as a treat (one glass not the bottle). I prepared sweet potato mash to accompany the dish. I boil them up and then pop them in food processor with some coconut oil, black pepper and salt, delicious. Also chop some avocado, squeeze of lime juice and a sprinkle of pink salt; perfect combo. This dish is grain free, gluten-free and contains a good balance of macro and micro nutrients. There is also a good balance of fibre.

Ingredients

Serves 4-6 

Meat Sauce

500 grams Free Range, Lean Beef Mince

2 Garlic Cloves, finely chopped

1 tbsp. Cumin

½-1 tsp. Cayenne Pepper (this will depend how spicey you like your food)

1 tin Tomatoes or make your own tomato sauce using a punnet of tomatoes and blitz them in the food processor.

Black Pepper & Salt to season 

Vegetables Layers

2 large carrots, peeled and chopped

1 Egg Plant, chopped

Handful Basil

5-6 Mushrooms

3-4 Courgettes, use a vegetable peeler to make ribbons

Topping                 

 Ricotta Cheese, sprinkled/scattered over the top

How to:

  • Preheat oven 180 degrees. Grease casserole dish with coconut oil.
  • Vegetable Layers: wash, peel and chop carrots. Chop the eggplant and place on a plate and sprinkle salt over; this will drain the excess water. After 5-10 minutes rinse and pat dry eggplant. Lightly fry medium heat (1 t sp. coconut oil) until soft and golden brown. Wash and chop the mushrooms. Wash, top and tail courgette and peel in ribbons/strips using the vegetable peeler.
  • Meat Sauce: In large saucepan add 1 tsp. coconut oil, finely chopped garlic, mince and spices, allow mince to brown. Add tomato sauce bought or homemade. Season.
  • Layering: place chopped carrots on the bottom, meat sauce, eggplant, meat sauce, basil and mushrooms, meat sauce, courgette ribbons. Drizzle a small drop (1 tbsp.) coconut oil over the top and cracked black pepper. This will keep the courgette from drying out.
  • Pop in the oven for 35-40 minutes. After 20-25 minutes remove from the oven and sprinkle ricotta cheese, over the top, pop back in for 15-20 minutes – golden brown.
  • Allow to cool. Serve with sweet potato mash, mixed green salad, chopped avocado, whatever your darling taste buds desire.

Be sure to keep me posted if you try any recipe by posting on instagram: @makeandbakefromscratch or  twitter:@WhelehanLynne

Real Food Rocks & Cookin’ Rolls x

Coconut Loaf

DSC_4106This Coconut Loaf is a healthy, nutritious alternative bread. It is gluten-free and contains substantial amounts of fibre. Hence the reason the recipe requires 7 eggs. The recommended daily intake of fibre is between 18-25grams. By consuming coconut flour you can increase your fibre intake which will also reduce the absorption of sugar into the blood stream and help lower cholesterol. Two slices per serving, remember to eat in moderation. You can purchase coconut flour in Dischem, Fresh Earth Store or Fruits & Roots.

I added water to make the mixture moist you can use a nut milk or milk of choice. Add a smashed banana, homemade applesauce (2 tbsp.), pumpkin puree or chopped Medjool dates instead of coconut sugar for sweetness. You can play around with sweet or savoury flavours for the loaf recipe. It tastes delicious slathered with homemade coconut butter.

DSC_4115

What you will need:

3/4 cup Coconut Flour

7 Free Range Eggs (separated)

5 Tbsp. Extra Virgin Coconut Oil

1 Tbsp. Blossom Coconut Sugar

1 Tbsp. Cinnamon

½ Tsp. Pink Rock Salt

½ Tsp.  Baking Soda

5-6 Tbsp. Water/Almond/Coconut Milk

Directions

  • Preheat oven 180. Using a hand-held electric beater, beat the 7 egg whites till they form stiff peaks.
  • In a large mixing bowl combine the 7 egg yolks, coconut oil, coconut sugar and cinnamon.
  • Next coconut flour, salt and baking soda and mix together (the mixture will appear dry but don’t worry once you add the eggs whites and liquid it will become moist). Fold in the egg whites followed by liquid. I used a hand-held beater to mix the batter once I folded in egg whites, sometimes coconut flour can be hard to mix. If it still looks dry here add 1 tablespoon liquid until moist texture appears.
  • Pour the bread mixture into a greased bread pan. Bake for 30-35 minutes until golden brown, times and temperatures may vary depending on your oven.
  • Remove from oven allow to cool before slicing.

Be sure to keep me posted if you try any recipe by posting on instagram: @makeandbakefromscratch or  twitter:@WhelehanLynne

Real Food Rocks & Cookin’ Rolls x

Homemade Crunchy Granola

DSC_4010Homemade Crunchy Granola can either be devoured at breakfast or whenever the mood takes you, no set rules. I think it is like a trail mix too, so would work well when travelling/hiking as a snack. It is sweet, crunchy and when you are rooting around the press for a treat, this will help. This recipe is gluten-free, grain free and low in fructose.

 

I eat it with applesauce and a tablespoon of peanut butter; you can use any nut butter. I bake 6-8 pink ladies then pop them in the food processor (with skins – good fibre source), blitz them. Add (1 tbsp.) cinnamon to enhance the flavour. Store the applesauce / butter in a glass airtight container in the fridge. You can add it to granola, pancakes, smoothies or cakes. Whatever tickles your fancy.

 

Wondering what is inside this delicious, health creation? Buckwheat groats, desiccated coconut, pumpkin seeds, cinnamon, poppy seeds (add any seeds), rice syrup and coconut oil. At the end I added roasted coconut chips, raw cacao nibs and goji berries. Other delights that would complement this flavoursome recipe are chia seeds, flaxseed, berries, vanilla powder, baobab powder, mesquite powder or a little sprinkle of coconut sugar. Get creative and nourish your body.

 

Health benefits include:

  • Desiccated Coconut – good source of fibre, medium-chain triglycerides (MCTs) which help boost energy and potential to help towards weight loss ( be sure to follow a well-balanced eating regime).
  • Buckwheat Groats (gluten-free) – is a fruit seed related to rhubarb it contains vitamin B3, B6, B5, Manganese and Magnesium. Further reading click Buckwheat.
  • Pumpkin Seeds – Vitamin K, Manganese, Magnesium, Phosphorus, Zinc, Omega 3 & 6.
  • Cinnamon – makes insulin more effective which will keep energy levels and sugar cravings balanced.
  • Poppy Seeds – Iron, Phosphorus, Fibre and Linoleic Acid.
  • Coconut Oil – medium-chain triglycerides (MCTs) these are medium in length and are metabolized differently in the body. They increase energy expenditure and the Lauric Acid present will help fight off bacteria or infections. I eat a teaspoon in the morning times off the spoon and works great as a moisturiser on your lips or hair treatment.

Ingredients

2 cups Desiccated Coconut (unsweetened)

1.5 cups Buckwheat Groats

½ cup Pumpkin or Sunflower Seeds

1 tbsp. Cinnamon

1 tbsp. Poppy Seeds or any seeds you like

¼ cup Rice Syrup/Coconut Sugar/Honey

2 tbsp. Extra Virgin Cold Pressed Coconut Oil

Method

  • In a large mixing bowl add all dry ingredients. Next, melt down the rice syrup and coconut oil together. I popped them in a bowl over a saucepan of boiling water to melt.
  • Once melted, give it a little stir and pour over the mixture, stir quickly. Place the mixture on flat lined baking tray, place in oven 150 degrees 40 – 45 minutes until golden brown and crunchy. Keep an eye on the granola and give it a little stir occasionally. Allow to cool, store in an airtight container

Be sure to keep me posted if you try any recipe by posting on instagram: @makeandbakefromscratch or  twitter:@WhelehanLynne

Real Food Rocks & Cookin’ Rolls x

 

Homemade Coconut Milk

DSC_3459

Coconut milk is extremely easy to make in the comfort of your own kitchen. It is a great alternative to almond milk or dairy. It is made from dried coconut flesh. The coconut milk you pick up in the store may seem like the easier option but “getting your health chef on”, in the kitchen and making your own will benefit you in the long run. Cans are lined with BPA (unless stated) and contain guar gum which is made from legumes and can be difficult for some individuals to digest.

You can use coconut milk in curries, smoothies, baking; soak gluten-free oats overnight in coconut milk, chia pots and pancakes. Homemade coconut milk is rich in lauric acid (medium-chain fatty acid, good fats), vitamins C, E, B as well as iron, selenium, calcium, magnesium and phosphorus.

What you will need:

2 cups Unsweetened Desiccated Coconut

4-5 cups Hot Water (not boiling)

Method:

  • Heat water in a saucepan till it is hot but not boiling.
  • Pop desiccated coconut in a large bowl and pour in hot water. Allow to soak for 20-25 minutes.
  • Add all the mixture into a food processor or blender (you may need to do this in two batches) and blitz the mixture until creamy and frothy.
  • Strain the coconut milk mixture. I used a strainer or you can use cheesecloth, it allows the liquid to pass through and saves the coconut pulp. Add the pulp to pancakes or smoothies.
  • Pop the liquid into a large jar or bottle. It will last about 3-4 days in the fridge.

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

Real Food Rocks & Cookin’ Rolls x

Raw Banoffi

DSC_3521Raw Banoffi is a guilt free treat. The recipe is gluten-free, grain free and if you follow a dairy free eating regime just omit the greek yogurt and use coconut cream. Eat it as a weekly treat. Raw Banoffi is so easy to throw together and is abundant with health properties to help you in your quest to super eating. Benefits include:

  • Bananas: packed with vitamin B6, C, potassium, manganese. Bananas are a prebiotic source and this will help probiotics thrive and is helpful for vitamin B absorption. So, hello “Happy Gut”. I topped the sweet treat with greek yogurt which also contains beneficial probiotics to help with digestion.
  • Cinnamon: makes insulin more effective and will help with energy levels.
  • Ground Almonds: packed with vitamin E, B2, K, manganese, magnesium, omega 6, carotenoids, bioflavonoids and phytosterols.
  • Coconut oil: strengthens immune system, increases metabolism (aids in weight loss), improves digestion, boosts key mineral absorption (calcium and magnesium), antifungal and antibacterial properties, provides long-lasting energy and is great for skin and hair.

I used glass jars to serve individual portions but ramekins will work perfectly or you could use a small cheesecake tin. Use what is available. Also when layering the mixture in the jars I added raw cacao nibs and toasted flaked almonds.

What you will need to execute this dish:

Base:

2/3 cup Ground Almonds

2/3 cup Desiccated Coconut (unsweetened version)

4 tbsp. Extra Virgin Coconut Oil, melted

1 tbsp. Organic Rice Syrup or Honey, melted

1 tsp. Vanilla Powder

½ tsp. Cinnamon

Banana Toffee Mix:

3 Banana’s

4 Medjool Dates, pitted

1 tsp. Vanilla Powder

½ tsp. Cinnamon Powder

The Method:

  • Base: In a large mixing bowl add ground almonds, desiccated coconut, coconut oil, rice syrup, vanilla powder and cinnamon, combine the mixture.
  • Banana Toffee Mixture: In a food processor add the banana’s, dates (pitted), vanilla powder and cinnamon, blitz until combined and smooth.
  • Layering: In the glass jars (this recipe makes 2) I layered the mixture. First I added the base mixture then banana toffee mixture on top followed by a layer of raw cacao nibs and toasted flaked almond, another base mixture layer, banana toffee mixture. To finish it off I added glenisk greek yogurt, sprinkled raw cacao powder and nibs on top.
  • Allow to set in the fridge for about 1 hour.

DSC_3522Be sure to keep me posted if you try and test these recipes by posting on Twitter: @WhelehanLynne or Instagram @makeandbakefromscratch

Real Food Rocks & Cookin’ Rolls x

Chocolate & Pumpkin Cake

beetroot and ginger soup-2Love, Bake, Munch. This cake recipe is low in fructose (if you use rice syrup, fructose is sugar), gluten-free and grain free. It had a rich chocolate taste which really satisfied my chocolate craving taste buds. I baked it on a Sunday as a weekly treat but it would make a great birthday cake for a loving family member or friend. Nourish your soul with real food.

Ingredients

½ cup Ground Almonds

½ cup Coconut Flour

½ cup Pumpkin Puree

¼ tsp. Baking Soda

½ cup Raw Cacao or Cocoa Powder

1 tsp. Vanilla Powder

1 tsp. Cinnamon Powder

3 tbsp. Coconut Oil, melted

5 Free Range Eggs

½ cup Organic Rice Syrup or Honey or 5-6 Medjool Dates, roughly chopped

beetroot and ginger soupHow to make this cake

  • Make pumpkin puree, recipe here.
  • Preheat oven 180 degrees, bake for 22-25 minutes this will vary with oven temperatures.
  • In a food processor add ground almonds, coconut flour, pumpkin puree, baking soda and raw cacao powder, pulse.
  • Next add vanilla powder, cinnamon powder, coconut oil, eggs and your sweetener of desire (rice syrup), continue to pulse the mixture to a cake batter.
  • Pour mixture into a round sponge cake tin (ensure it is greased) and pop in the oven insert a toothpick in the middle of the cake after 22 minutes; if the toothpick comes out clean the cake is ready to be munched.
  • I added Full Fat Greek Yogurt on top, drizzled Rice Syrup and toasted Flaked Almonds.

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

Real Food Rocks & Cookin’ Rolls x