I bet you’re thinking how can these be “cream” when they’re dairy free?
I’ve used a little trick which I think is pretty clever, which is to soak some cashews in water for a few hours to soften them, then I blend them with water or plant milk until smooth. It makes the best creamy sauce which pairs really well with the strawberries and some vanilla, plus you get more fibre too, you have to try it!
I’ve also kept these quite low sugar with most of the flavour coming from the fresh berries and only 1 tablespoon of added sweetness so that they still taste good but without a ton of sugar, retraining your taste buds to adjust to natural sweetness from fruit will really benefit you in the long run and you’ll appreciate flavours so much more, just give yourself time.
You’re also getting good nutrition all while using the normal ingredients you’d use for porridge, totally means they’re okay to have for breakfast as it’s like having porridge in bun form!
Getting the most from your berry bites
I had a little think while developing the recipe for these and tried my best to come up with a combination of ingredients that really provided benefits and complemented the other ingredients.
For example, did you know that although most berries are packed full of antioxidants, some components in dairy products actually bind to them and prevent their absorption, therefore by using a dairy free recipe you are getting the max antioxidants. Furthermore, the vitamin C in the berries can help absorption of iron from the cashews and oats. You also get a source of copper and magnesium from the cashews plus healthy soluble fibre from the oats which your gut loves!
Super easy healthy wholemeal bread that doesn’t require any yeast or kneading, basically no skill required as I’m a very lazy baker so I use this as a cheat so I can still have bread without the fillers or preservatives and with minimal effort!
Bloat free bread
If you’ve ever struggled with digesting typical store bought bread then I highly recommend trying this just once. You can bake it right away if you’re short on time but using the cultured buttermilk/kefir (see notes below) and allowing the flour to activate/ferment for a few hours (optional) will help with digestion. Plus you don’t get any added sugars, emulsifiers or preservatives that can affect your gut. Adding this to your eating plan means you still get your bread fix and easy meal prep but in a much healthier way.
Toasted with eggs
I’ve used this for both sweet and savoury recipes, it works great with either. It’s also lovely when lightly toasted. One of my fav recipes for it which isn’t pictured here is some grated apple, cinnamon and nut butter <3
It also goes really well with my Hulk dip or green shamrock spread
This indulgent creamy chocolate chia pudding with avocado which gives it more bulk and richness is the type of breakfast that will make you WANT to get out of bed for.
As the avo is blended into the chia pudding and topped with fresh fruit you get at least 2/5 a day plus a whole host of other goodness including fibre, antioxidants, vitamin C, good fats and a happy tummy afterwards.
This sneaky dish is also a good way to get some green stuff into little ones or any family members that say they don’t like avocado, top it with their favourite fruit and toppings then let them eat it first before telling them anything.
Years ago I never paid much attention to manuka honey because there wasn’t much known about it, however the research has really developed and we now know more about its benefits.
This honey comes from the manuka bush found only in New Zealand and some parts of Australia (one of the reasons it’s so expensive) and contains unique compounds, some are hydrogen peroxide based others are non peroxide based. One of the main reasons (but not only one, see below) why manuka is so antibacterial, is due to MGO (methylglyoxal), the higher the level of the MGO in the honey (indicated on the jar by the number/score) the more antibacterial it is. There is even medical grade manuka honey which is the strongest and is used in hospitals to treat infections that haven’t responded to other treatments. Manuka can also be scored by UMF (unique manuka factors) which include MGO and other compounds.
high strength manuka
I’ve started to use it myself to help treat my digestive issues and heal the gut as this antibacterial activity has been shown to reduce the number of bad bacteria linked to gut issues, whilst leaving the good bacteria intact. It also contains a type of prebiotic that encourages the growth of good gut microbes which make it a more gut friendly sweetener option compared to refined sugar, yes it does still impact blood sugar so don’t go mental but regarding gut health it’s a better option which is why not all types of sugar are the same in my opinion.
Furthermore, it can help coat the stomach and gut lining (which can already be compromised in people with gut issues) so that the gastric acids won’t be able to damage it as much and has been shown to reduce colonic inflammation.
Although it’s very early days, there’s even evidence that antibacterial compounds in high strength manuka can kill off bad gum bacteria that lead to gum disease such as gingivitis.
To maximise the benefits, try to use it raw, when heated, some of the compounds and the enzymes will be destroyed, but not all, it will still retain benefits as the MGO is more heat stable than other compounds.
If you simply can’t afford it then raw local honey from your region is also a good option especially for hayfever sufferers as the local pollen and microbes in it teach your immune system to tolerate local allergens and also has a degree of antibacterial activity.
I’m so pleased with how these turned out as grain free based pancakes are notoriously difficult to flip, don’t usually stay together and can be kinda dry, especially the coconut flour ones but I managed to make decent ones using a combination of pea protein, ground almonds and a pinch of coconut flour.
Flavour is added with almond extract (really gives it that bakewell/marzipan flavour) and cherries with lashings of almond butter, meaning it’s low sugar too, you can add honey if you need it sweeter. All this equals easily digested, healthy, guilt free pancake stacks that also pack a protein punch!
This faux egg fried “rice” dish is such a good way to sneak some cauliflower into your meals while at the same time reducing your intake of white rice/refined white carbs in favour of a higher fibre option.
The spices, creamy avocado and eggs really add flavour to this dish so don’t worry about any weird cauliflower taste (because let’s face it who likes bland cauliflower?), honestly, this is one of my favourite ways to consume cauli (and it’s one of my most hated veg!)
Cauli haters just try this dish ONCE just to see how tasty it can be, then thank me after lol!
I cannot stress enough how important the spices are here, plus a good hot sauce really lifts it, don’t leave them out, especially the ginger as it’s what adds flavour, the tamari/soy sauce adds lovely salty umami flavours too so I urge you to follow the recipe closely as if you don’t it’s basically plain cauliflower. The avocado really compliments this well too and bulks out the meal so please also have a ripe one handy if you plan to make this.
Keep your loved one healthy and happy this Valentine’s day with these beetroot pancakes that are good for the heart (and liver) plus they contain lots of fibre and antioxidants too. Oh and lets not forget yummy as well!
Beets are great for the heart but also provide great support to the liver thanks to the antioxidant betalain and the ability to form nitrates, it can aid blood pressure and liver health. The oats in this recipe pack a good fibre hit (including soluble fibre that forms a gel in your gut and can absorb bad cholesterol) and the cacao gives a chocolate taste alongside magnesium and antioxidants without any refined sugar. A great breakfast for anyone to wake up to.
Using vac pack beets may seem like a cheat but this method actually locks in and doubles the level of antioxidants compared to most other standard cooking methods so don’t feel guilty about the lack of effort cooking it, yay!
packed with fibre
I’ve also given options below for a sugar free version for anyone who needs it. I prefer Natvia granulated and liquid stevia as they don’t cause me any digestive upset like most other options do but choose whichever options work for you.