These suggestions are all gluten free and low in dairy. Dairy yoghurt is usually ok for most diets because the lactose has been digested by friendly bacteria, however if you follow a strict no lactose diet you can use a non dairy yoghurt, I’d recommend coconut and not soya or simply add water. Coarse oatmeal is higher in fibre than oat flakes and is therefore more beneficial to the gut. Millet and quinoa can be used in their whole grain form (boiled) or as flakes that are soaked. They are low in starch, high in protein and are highly digestible. Adding spices like cinnamon, nutmeg and cardamom gives natural sweetness and are also warming therefore facilitating good digestion. Dates are particularly beneficial for nutrition and fibre and so is raw local honey. When a recipe asks for ground mixed seeds I find it helpful to grind a mix of pumpkin, sunflower, linseed and chia seeds in a small food processor or spice grinder and store them in a jar but it’s best to use them within a week. They can be added to most breakfast recipes as well as sprinkled on soups. When I refer to cups in these recipes I am suggesting ratios rather than quantities. You will learn how much you want to make and may end up like me having different cups for different recipes! I still find that quicker and easier than getting out the scales but if you prefer measurements, go ahead and buy a set of measuring cups, the cup I use here is 250ml.
Quick pancakes
Beat 1 egg and 1/2 cup ground almonds (or ground seeds) together and add freshly grated nutmeg or cardamon and a tbsp of yoghurt. Melt 1 tsp coconut oil in a heavy frying pan and drop the mixture in with a spoon, make them into small round pancakes and fry gently on both sides. You can also add coconut flour to the mixture and some grated lemon rind.
Chestnut pancakes
Beat 1 eggs and mix in 1 cup of sieved chestnut flour and 1/2 cup gluten free flour (Teff flour adds a lovely colour here). Add a pinch of bicarbonate of soda if you like them more airy. Stir in 1 tbsp of yoghurt and 1-2 tbsp water to achieve a soft dropping consistency.
These are perfect as they are but you may want to add some sultanas and lemon rind or freshly grated nutmeg or cardamon.
Melt 1 tsp coconut oil in a heavy frying pan and drop the mixture in with a spoon, make them into small round pancakes and fry gently on both sides. A variation could be to add some cocoa powder.
Quinoa and coconut cream porridge
Half a cup of quinoa (and/or millet) to 1.5 cups of boiling water. Add some ground cinnamon & cardamom and simmer. After 5 mins add grated creamed coconut and continue to simmer gently until all the water has absorbed (approx 10 mins). You may need to stir it to prevent it sticking.
Overnight seed and oatmeal porridge
- 3 tbsp coarse pinhead oatmeal
- 3 tbsp mixed ground seeds
Add a few chopped dates or sultanas, desiccated coconut and sweet spices. Soak in water overnight. You can eat this at room temperature and stir in some yoghurt and fresh fruit. It can be heated by adding more boiling water.
Toasted seed granola
Pumpkin, sunflower, sesame, chia, linseed, hemp seed and desiccated coconut. Toast these lightly in a large heavy pan with a little coconut oil. Store in a jar. Sprinkle them on yoghurt. You could add some roasted hazelnuts. Toast them in a hot oven (while baking other things) on an un-greased baking tray for 5-10 mins then cool and rub off the skins and store in a jar. This granola makes a great snack too.
Oat granola
- 200g jumbo oats
- 200g porridge oats
- 100ml unrefined rapeseed oil
- 150ml of a mix of any of the following… malt extract, molasses, honey, apple concentrate
- 100g desiccated coconut
- 100g nuts (flaked almonds and whole hazelnuts)
- 100g seeds (pumpkin, sunflower)
- 2 tbsp golden linseed
Gently heat the oil and sweet liquids in a pan until runny. Mix together with the dry ingredients in a large bowl. Using hands is the best way. Turn onto 2 large roasting pans (I use silicone baking sheets on mine) and bake at 180 fan for 20-30 mins, stirring occasionally (this recipe doesn’t make the large clusters you see in bought granola it looks more like toasted muesli). Leave to cool then add raisins or other chopped dried fruit as desired. Store in an airtight container.
Hemp, pear, cardamon and rose smoothie
This in my opinion tastes like heaven!
Put 3 tbsp (or 4 if you like a thicker smoothie) of hulled hemp seeds in a blender or smoothie maker and add 200ml filtered water. Blend until smooth. Add a small cored and chopped pear (leave skin on), 1/4 tsp ground cardamon and 1 tbsp rosewater. Blend until smooth. Add more rose or cardamon to taste. The rosewater makes this a primarily female drink so men may prefer it without the rose. For women, I’d also recommend adding a tbsp of Shatavari powder (mixed first with water to form a paste) to help with hormonal balance.
Home-made almond milk
Blanche 1 cup whole almonds in boiling water for 10-20 mins and peel the skins off. Soak the blanched almonds in 5 cups of filtered water overnight. Blizt in a blender for 2 mins. Pour through a fine sieve, strainer or a cheesecloth (you can buy nut milk and keep in a glass bottle in the fridge.
It is best kept no longer than 3-4 days in the fridge
The left over almond pulp can be added to porridge, pancakes or any bread or cakes
Home made oat milk
- 1 cup oats (porridge or jumbo)
- 3–4 cups filtered water
- a pinch of Himalayan pink salt if desired
Soak overnight . Blitz in a blender for 1 min. Pour through a fine sieve, strainer or a cheesecloth (you can buy nut milk and keep in a glass bottle in the fridge.
It is best kept no longer than 5 days in the fridge.
The left over oat pulp can be added to porridge, pancakes or any bread or cakes.
Flavoured milks
Both almond and oat milk can be flavoured and sweetened by adding 2 dates at the soaking stage or add some cocoa or vanilla essence at the blending stage.