Make your own Palm Oil Free Digestive Biscuits Recipe

When was the last time you looked at the ingredients on the biscuits in the supermarket?

I told my daughter about the effect that palm oil is having on the planet and now every time we are in the biscuit aisle we go on a hunt for a packet of biscuits that does not contain palm oil – we call it the palm oil challenge. It is really hard to find a packet!

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Slightly Naughty Museli Recipe

Skipping breakfast is strongly linked to the development of obesity. So enjoy your breakfast.

2 rounded tbsp rolled oats
2 1/2 tbsp milk or water
1 teaspoonful honey
1 tablespoon of cream
100g shredded or crushed raw fruit
– apple or pear is good

Juice of 1/2 orange or lemon
or 1 tbsp of blackcurrant or rose hip syrup

1 tbsp chopped nuts

Soak the oats overnight in the milk or water

Just before serving grate the apple or other fruit and mix in all the ingredients adding extra fruit juice, honey or cream to taste.
oats

Falafel Recipe

Chickpeas contain twice the amount of protein compared to cereal grains

500g Dried Chickpeas
100g flat leaf Parsley, chopped
100g Coriander, chopped
6 cloves garlic, peeled & chopped
olive oil
salt and pepper
few tbsp plain flour
sunflower oil

optional – ground cumin / ground coriander / chilli flakes

Method:

Soak the Chickpeas overnight in salted water.

Drain, rinse and blend until they resemble sawdust.

Mix the herbs with the oil in a pestle and mortar or spice blender then mix the green mixture into the chickpeas.
Season well and add enough flour that the mixture will form into balls and hold together.

Heat up some sunflower oil and cook the falafel in small batches – turning them gently so that they brown on all sides.

Drain them on kitchen paper and you can sprinkle with a little salt if you wish.

Delicious served in a pitta with salad and natural yoghurt.

falafel

Mung Dal

Coriander is believed to be a natural aphrodisiac. It is also rich in many vital vitamins including folic-acid, vitamin-A, beta carotene and vitamin-C.

2 1/2 cups dried yellow split peas
2 1/2 cups water
1 1/2 tsp salt
1/2 tsp grated root ginger
1 tsp diced jalapeno Chile pepper
1/2 cup diced tomatoes
3 tsp lemon juice
1/2 tsp ground turmeric
2 tsp coconut oil
1 tsp cumin seed
1/2 tsp dried red chilli pepper
2 cloves garlic, finely chopped
1/4 cup chopped fresh coriander

corianderRinse the split peas and soak in 2 1/2 cups water for 30 minutes.

Bring the split peas and water and salt to the boil. Then simmer for 20 mins, until tender and thickened – add more water if necessary to prevent drying out.

Add the ginger, jalapeno pepper, tomato, lemon juice and turmeric to the split peas and simmer

In a heavy based pan, heat the oil add the cumin and the chilli, you will hear the cumin seeds pop, then add the chopped garlic and fry for 30 seconds.

Pour the oil and spice mixture into the split peas, add the coriander, mix well and serve with Indian flat breads or rice.

Charlotte’s Oatie Cookies

cookie125g Butter
63 g Brown Sugar
2 tbsp Golden Syrup / Honey / Agave Syrup
125 g Self Raising Flour
50g Rolled oats
50g Wholemeal Flour
25g Oat Bran


Cream the sugar and fat then mix in the syrup / honey with ann electric mixer.

Then mix in the dry ingredients – add choc chips or nuts if you like too.

Roll into balls flatten with the back of a fork on a greased tray.

Bake at 190 deg for 15 mins.

Roasted Mediterranean Vegetables

The mediterranean diet is seen by many to be one of the best lifestyle choices you can make. It is said to reduce the risk of stroke and heart disease.

2 Courgettes, thickly sliced
8 Shallots
1 Aubergine, sliced
1 Red Pepper, cut into strips
1 Yellow Pepper, cut into strips
125g Cherry Tomatoes
A few sprigs of Oregano or Rosemary
2 Garlic Cloves, crushed
Salt and freshly ground Black Pepper
2 tablespoons Olive Oil

Preheat oven to 200 °C Gas Mark 6.

Place prepared vegetables in large roasting tin.

Place the herbs between the vegetables and sprinkle with the crushed garlic and pepper.

Drizzle with the oil and turn the vegetables gently so they are coated in a little oil.

Roast for 30 – 40 minutes until the vegetables are tender.

Banana Porridge with Honey

Rice milk contains more carbohydrates than cow’s milk but it contains no cholesterol or lactose.

makes 2 servings

3oz Porridge Oats
125ml Rice or Almond Milk
125ml Water
1 tbsp Flaxseed Oil
2 tbsp Raisins
1 tbsp Ground Almonds
1/2 tbsp Toasted Pumpkin Seeds
1 Banana Peeled and Sliced
1/2 tbsp Local Honey

Mix the oats, milk and water in a saucepan. Bring to the boil and simmer for 4 – 5 minutes, stirring occasionally.

Stir in the flax oil, raisins, almonds and seeds.

Spoon into bowls and serve topped with banana and honey.

Crunchy Granola

Hazelnuts contain phytochemicals, which protect against chronic disease.

1 Tablespoon Coconut or Olive Oil
1 Tablespoon Xylitol (sugar substitute)
50g (2oz) Oat Flakes
1 Tablespoon Flaked Almonds
1 Tbsp Hazelnuts, Roughly Chopped
1 Tablespoon Pumpkin Seeds
1 Tablespoon Ground Almonds

Gently melt the oil in a frying pan with the xylitol, add the oat flakes and stir for 3 minutes until they begin to go golden and crisp up slightly.

Add the flaked almonds and hazelnuts and cook for a further 2 minutes

Remove from the heat and stir in the pumpkin seeds and ground almonds

Delicious as it is or sprinkled on fruit and or with natural yoghurt

Recipe Courtesy of Irish Health Foods Ltd

Caramel Chewy Flapjacks

Oats are a harmless way to reduce cholesterol in your body.

2 cups Oats
1 cup Ground Almonds
½ cup Chopped Pecans
Handful of Sunflower Seeds or Almonds
1 cup Gooey Chopped Dates
½ cup of Raisins (and Goji berries)
Teaspoon of Cinnamon and/or Nutmeg
½ cup Agave Syrup or Honey
⅓ cup Extra Virgin Coconut Oil

Preheat the oven to 160 degrees (gas mark 3)

Combine the dry ingredients in a bowl and mix well.

In a saucepan melt the fat with your choice of sweetener for 3 minutes and whisk together.

Create a hole in the centre of the dry ingredients and add the wet mixture. Make sure every last bit of your gooey mix is glistening.

Put the contents in a lined and oiled tin no bigger than a magazine page. Press with your fingers, firmly.

Backe for 30 – 35 minutes until lightly browned. Any deeper coloured and the oats will become bitter.

Remove from the oven and allow to rest for 5 – 10 minutes before lightly scoring the flapjacks into your desired sizes. Resist cutting up until they have chilled in the fridge and become hard and chewy. Wrap in baking parchment and store in the fridge.

Chocolate Cake with Almonds

“Let’s face it, a nice creamy chocolate cake does a lot for a lot of people; it does for me.”

Audrey Hepburn

150g Dark Chocolate
125g Butter
150g Sugar
2 Eggs Beaten
100g Ground Almonds or Flour

Preheat the oven to 160°C (325°F)
Grease and line a 20cm cake tin.

Place chocolate, butter and sugar in a heat-resistant bowl sitting above a saucepan of simmering water and melt, stirring until smooth.

Stir in the beaten eggs and fold in the flour or almonds.

Pour the mixture into the cake tin and bake for 40 to 50 minutes until the centre is just set. Allow to cool in the tin.

Recipe courtesy of Susan Jane Murray an Irish Food Nutritional Cook and Journalist. Take a look at her blog it is full of wonderful recipes.