Zucchini Pasta

Zucchini pasta adds sneaky vegetables while being naturally gluten-free, grain-free (paleo) and low carb!  I find zucchini is a very versatile vegetable in the kitchen as it is easily accessible, affordable and contains fibre, vitamin C,  vitamin B6 and manganese. This zucchini pasta can be used raw or cooked – use it instead of pasta or noodles in a pasta or stir fry.
This easy zucchini pasta recipe is suitable for those requiring meals that are PALEO, GRAIN FREE, GLUTEN FREE, DAIRY FREE, LOW FODMAPs.
zucchini pasta
What you  need for zucchini pasta…
Serves:  4
6-8 zucchinis
salt and pepper, to tasteveggie twister
Make the magic happen…

  • Cut zucchinis into ribbons, spirals or julienne strips. The easiest way to do this is to use a Veggie Twister like the one pictured to the right.  I bought mine on eBay but most kitchen shops will sell them.  A Julienne peeler will work just as well though.

 

  • Once zucchini’s are sliced, place into saucepan and cover with water plus an extra 3-4cm water. Bring water to a rapid boil. Remove from heat and pour zucchini through a strainer immediately.  Do not overcook or they will be soggy!  Serve warm with a sauce or topping such as our Pesto Pasta.

Healthy Muesli Bars

 

A muesli  bar may be a quick and easy grab as you run out the door in the morning, but is your bar as healthy as it could be? Many muesli bars, although calorie controlled, may contain an enormous amount of sugar, a significant number of calories, and maybe even trans fats. Although it may be a quick option, you don’t want to start your day with a sugar rush, right?

Here are some quick tips for choosing a muesli bar and an awesome low-sugar recipe you can make at home:

 

1.      Sugar.

Look for bars with 10g of sugar or less. Some bars can contain over 20g of sugar, that’s 4 teaspoons of added sugar! Generally, if there is a ton of sugar, the bar is highly processed and may contain other additives or very little fiber.

2.      Fiber

Aim for a bar with at least 3-5g of fiber. Breakfast is a great place to get in some extra fiber in your day. Your total fiber intake should equal 25-30g per day. Plus, fiber helps slow digestion, so the high fiber bar should hold you over until lunch.

3.      Protein

Protein increases satiety or the feeling of fullness. It also helps prevent carbohydrates (sugar) from rushing into the blood stream too quickly. A bar that contains at least 5-10g of protein will help you stay full until lunch. If the bar doesn’t have enough protein, try adding a handful of nuts, a boiled egg, or some low fat cheese for that added protein.

4.      Other ingredients

Make sure you read the ingredients list on the muesli bars. Don’t be fooled by the words “whole grains” or “organic” or other seemingly healthy words on the package.  Look for bars with a short list of ingredients, all of which you should be able to pronounce. Stay clear of bars with the words “partially hydrogenated” on the label, this means the bar contains trans fats.

The best way to know what ingredients are going into your granola or muesli bar is to make it yourself. Here is an excellent low-carb, gluten-free recipe for homemade muesli bars.

This recipe is GLUTEN-FREE, DAIRY FREE, GRAIN FREE, VEGAN, VEGETARIAN, LOW CARB, PALEO, SOY FREE, LOW ADDED SUGAR, HIGH FIBRE

 

HEALTHY MUESLI BAR

Adapted from Healthy Indulgences Blog

Makes 6 bars

Ingredients:

Wet Mix:

1 tbspn rice malt syrup or pure maple syrup

2 tbspn coconut oil

1 Tablespoon stevia

1/2 teaspoon vanilla extract

 

Dry Mix:

1/4 cup almonds

1/4 cup pecans or walnuts

3 Tablespoons sunflower seeds

1 Tablespoon pepitas

1 Tablespoon finely shredded unsweetened coconut

1 Tablespoon cacao nibs (for that chocolate flavor- can do more nuts instead)

1 teaspoon flax seed meal

2 Tablespoons coconut milk powder (in Asian section of supermarket)

1/16 teaspoon xanthan gum

1/16 teaspoon sea salt

1/16 teaspoon pure stevia extract

4-6 tablespoons vanilla protein powder – I like Sunwarrior Rice protein (if dairy free) or Optimum Nutrition Gold 100% Standard Whey (not dairy free)

In a small food processor, add almonds and pecans to processor bowl, and pulse 8-10 times. Add sunflower seeds, pepitas, coconut, cacao nibs, flax seed meal, coconut milk powder, xanthan gum, sea salt, protein powder and stevia extract. Replace lid, and pulse 3-5x, until all the nuts are chopped up.

Preheat oven to 180*C. Line the bottom of a 20 by 10cm slice pan with parchment paper. Heat maple syrup or rice malt syrup and stevia in a small saucepan over medium heat until you see tiny bubbles forming in the mixture and the stevia is dissolved. Wait one minute after stevia has dissolved, then take the mixture off heat and stir in vanilla. Quickly, scrape hot liquid from pan into dry mixture, and stir around with a spatula until mixture is evenly coated. Press evenly into the bottom of loaf pan with spatula.

Bake for 10 minutes (7 minutes, 30 seconds in convection ovens). Remove bars from oven, let cool a couple minutes, and invert on to cutting board. Cut into bars with a sharp knife. Remold the corners as necessary. Slide bars, bottom side up, on to metal pan. Bake for 9 more minutes (7 minutes for convection oven). Remove from oven, and place muesli bars on cooling rack. Store each bar separately in a zip lock bag in the refrigerator, ready to grab and go!

Gluten-free, low-sugar, banana bread

Here is a great recipe for those of you craving a healthier, sweet dessert. Since this doesn’t contain any flour it is great for those of you following a gluten-free diet. The sweetness in this recipe comes from the bananas and dates, which also provide a great deal of fibre. There is no refined or processed sugar in bananathis recipe at all. Bananas provide not only 3g of fibre, but also a good dose of potassium, Vitamin A, and folate. Dates are also super high in potassium, iron, and magnesium. A dessert packed with all these amazing nutrients? Yes, please!

I made these as muffins or you can use a traditional banana bread dish. Be aware if you cook it in a bread dish, you will have to cook it for slightly longer.

This recipe is GLUTEN-FREE, DAIRY FREE, GRAIN FREE, PALEO, NUT FREE, SOY FREE, LOW ADDED SUGAR, HIGH FIBRE

Ingredients

For the banana muffin

  • 6 bananas (brown ones are sweeter)
  • 4 dried dates, pitted
  • 4 eggs
  • ? cup coconut cream concentrate or homemade coconut butter  (see recipe)
  • 3 heaping tablespoons of coconut flour
  • 2 teaspoons vanilla extract
  • ¼ teaspoon baking soda
  • ¼ teaspoon baking powder
  • 1-2 teaspoon cinnamon
  • pinch of salt

Coconut Butter Recipe

  • 200g unsweetened shredded coconut
  • 1 tablespoon melted coconut oil
  • 1 teaspoon vanilla extract (you can also use almond extract)
  • Pinch of Kosher salt.

Place all ingredients in a high powered blender or food processor and blend together until smooth. This may take up to 10 minutes to get smooth depending on the power of your blender or food processor.  Store at room temperature in a sealed container.

Toppings
Frozen blueberries or raspberries
Sliced banana
Dark chocolate chips or cacao nibs
Flaked almonds

                                                Instructions
glutenfreeveganbananamuffins_158x2001. Preheat oven to 180 degrees
2. Add dried dates to the food processor and puree until you get a lumpy paste.
3. Then place bananas in the food processor and pulse until completely pureed.
4. Next add eggs and coconut butter and puree.
5. Then add coconut flour, baking soda, baking powder, vanilla extract, cinnamon and salt.
6. Pour batter into well-greased muffin tins (baking paper works best).
7. Add blueberries, cacao nibs (or chocolate chips), flaked almonds or whatever other topping you like onto the muffins. Mix with a knife to incorporate if you like.
8. Place into the oven for 30 minutes or until you poke each one with a skewer and they come out clean.
9. Let rest for about 5 minutes.