Recipes for Sensitive Foodies

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By Nikki Heyder, West Australian based Nutritional Counsellor and Director of NOOD

Eating healthy does not mean you have to miss out on fun, tasty meals like Sunday morning pikelets!

I want you to try this recipe, which tastes so good no one would ever believe it is packed with nutritional goodness. It gives you a gluten free pikelet, which is also free of nuts and dairy: perfect for the person in your life who has food sensitivities or allergies.

Made with high protein quinoa flour, eggs, fresh banana and Low GI coconut syrup – there is nothing bad about these pikelets. And they are sweet enough to not need any extra sugary maple syrup! They take less than 15 minutes to make and are a great option for kids’ snacks or lunchbox treats. Nutritional information is: Vegetarian, Dairy Free, Nut Free, Refined Sugar Free, Gluten Free.

Why use quinoa?

Quinoa is rich in fibre and protein as is an excellent source of low GI carbohydrates. It also contains twice the amount of calcium found in whole wheat. It is rich in B vitamins, particularly riboflavin, and contains a fabulous array of minerals, including zinc, iron, phosphorous and magnesium. Quinoa comes in the form of flakes and flour as well as pasta.

 ‘Quinoa contains twice the amount of calcium found in whole wheat and a fabulous array of minerals’

Can a banana beat an egg?

Eaten raw, used in baking, smoothies or as an egg substitute the banana is a fabulous staple fruit to have on hand in the kitchen.

Known for their high content of the electrolyte potassium, bananas are often eaten as a post-workout snack. Potassium is crucial to heart health and helps to lower blood pressure, aid with muscle movement and allow for effective kidney filtration.

On top of this, bananas are also rich in fibre, folate, magnesium and Vitamin C. Together, these nutrients can help to relax muscles, boost energy, strengthen the nervous system, and prevent Type 2 Diabetes and aid in the production of white blood cells. The tryptophan found in bananas gets converted into serotonin in our brains, which helps boost our moods and can have a soothing effect on our bodies.

 Egg cracks up, spills goods

Eggs are most famously known for their high protein content and their full array of amino acids, thereby making them a ‘complete protein’. They also are a good source of selenium and iodine, which are normally found in shellfish and fish. The yolk of the egg is high in healthy omega-3 fatty acids, all of the fat-soluble vitamins (A, D, E and K), as well as most of the B vitamins, calcium, zinc and iron.

Getting sweet on coconuts

Coconut Syrup is a liquid form of coconut sugar. Coconut sugar provides a much lower GI than regular table sugar. This means it slows the glucose absorption into our blood streams, reducing the sugar spike when compared with the effect of processed alternatives.

Research shows that this natural sugar also contains several nutrients from the coconut including some iron, zinc, potassium and calcium. Remember, however, that sugar is sugar: although natural options are much better, all forms of sugar should be consumed in small amounts.

Now, let’s get into the kitchen

Nikki’s Health Packed Pikelets (12 small pikelets)

  • Ingredients
  • 1 large banana
  • ¼ cup quinoa flour
  • 1 tsp gluten free baking powder
  • 2 eggs
  • 1 tsp natural vanilla extract
  • 1 tsp ground cinnamon
  • 1 tbsp coconut syrup
  • 1 tbsp coconut oil, for cooking

 

Method

Mash banana in a bowl and add all ingredients except coconut oil

Whisk thoroughly until all combined and you have a thick batter consistency

Pour mixture into a jug for easy pouring

Heat a non-stick frypan and add a little coconut oil

Cook pikelets in batches on low heat, turning after about 30 seconds – 1 minute depending on how hot the pan is

Repeat until all the mixture is used up

Serve with cut up bananas and strawberries, or a dollop of natural yoghurt

The pikelets are cooked so we can head to Morocco.

 

Moroccan baked eggs (serves 4)

 

 

 

Ingredients

  • 2 tbsp olive oil
  • ½ brown onion, finely chopped
  • 2 garlic cloves, finely sliced
  • 1 red chilli, finely chopped (optional)
  • 1 tsp sea salt
  • 1 tsp black pepper
  • 2 tsp smoked paprika
  • 2 tsp ground coriander
  • 1.5 cups cherry tomatoes (if possible, use different varieties for colour)
  • 2 tins crushed tomatoes
  • 4 large eggs
  • 1/3 cup fresh parsley, chopped
  • 1/3 cup fresh coriander, chopped

Method

Pre-heat oven to ‘grill’ at 150 degrees Celsius fan-forced

In a deep non-stick pan (with NON PLASTIC handle) heat olive oil and sauté onions until translucent

Add garlic and chilli, sauté for a further minute

Add spices, salt and pepper and cook for 30 seconds or until aromatic

Add cherry tomatoes and cook for about 2 minutes or until they start to soften

Add tinned tomatoes and simmer for 10 minutes

Carefully crack in each egg and place entire pan in the oven – close door and allow to bake for 5 minutes, or until eggs just start to cook on top and become more opaque in colour

Garnish with fresh herbs and serve immediately

Bon appétit!

For further information visit www.nood.net.au  or follow Nikki on Instgram @nood

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