Month: October 2017

We love this simple and versatile apple recipe that can be enjoyed as a healthy dessert or a breakfast alternative. You can adapt the topping using whatever you have in your cupboards, nuts, Chia seed, buckwheat flakes or even just dried fruit. For those mums reading this too a great dessert option for the little ones – yummy, nutritious and good for the gut! You can also remove the honey to lower the sugar content as the apricots add sweetness.

Apple, Apricot Crumble Bowls with Probiotic Yoghurt – Serves 8

Ingredients

8 Granny Smith Apples
6 Ripe Apricots
1 tsp Honey
1 tsp Cinnamon
1 Cup of Water
100g Rolled Oats
2 Tbsp Ground Almonds
2 Tbsp Ground Flaxseed
8 Walnuts, Chopped
1 Tsp Coconut Sugar
2 Tbsp Organic Cold Pressed Coconut Oil

Method

1. Heat the oven to 180 degrees
2. Chop the apple with skin on into 1cm cubes and put into a large heavy based saucepan with the water onto a medium heat
3. Add the cinnamon and honey to the apple and cook for 10 mins or until the apple has softened
4. Halve the apricots, remove the stone, quarter and add to the softened apple
5. Cook for a further 5 mins
6. In a mixing bowl mix together the oats, ground almonds, flaxseed, chopped walnuts, and coconut sugar
7. In a small saucepan melt the coconut oil gently then stir into the oats mixture
8. Line a baking tray with parchment paper
9. Spread the oat mixture out onto the baking tray and cook in the oven for about 10 mins until it turns slightly golden brown
10. Serve the apple mixture in bowls, with oats sprinkled on the top with probiotic yoghurt organic or greek yoghurt

 

Apples are great for the gut too: 

• They contain a type of fibre called pectin which helps feed the gut with friendly bacteria to help produce anti-inflammatory substances to fight off the bad microbes
• And when apples are stewed they more easily release their pectin
• And looking after your gut helps with digesting nutrients to boost detoxification of your colon and support your immune system
• Other gut-friendly foods include
  • Fermented foods e.g. sauerkraut, kefir milk
  • Full-fat probiotic yogurt

This recipe uses whole wheat flour which will give you a healthier but also tastier pastry. It will have a nuttier flavour and the texture will be crumblier. This method is really simple to make and you can actually make it in a food processor, so don’t be scared to try and make your own pastry, and don’t worry if it crumbles, it will make it look more rustic and appetizing! If you want gluten free, we swapped out the whole wheat for buckwheat flour which also worked very well.

Salmon, Spinach Whole Wheat Quiche – Serves 8

Pasty Ingredients

150g Whole Wheat Flour
7.5ml Baking Powder
75g Organic Butter, chilled and cut into cubes
2 Tbsp Chilled Water

Method by hand

1. Mix the flour and the baking powder in a medium mixing bowl
2. Rub in the butter until it forms breadcrumbs
3. Sprinkle over the water a bit at a time and bring the dough together into a ball
4. Wrap in cling film and rest in the fridge for 30 mins

Method by mixer

1. Pulse the flour and baking powder for a few seconds in a food processor
2. Add the butter and pulse a couple more times until it forms breadcrumbs
3. Pour the water into the mixer whilst on a low speed setting until the pastry comes together in a ball
4. Wrap in cling film and rest in the fridge for 30 mins

Filling Ingredients

120g Spinach (steamed and drained well)
1 Onion
225g Smoked Salmon (torn into strips)
2 Large Eggs plus 1 Egg Yolk
100ml Crème Fraîche
1 Tbsp Parmesan Finely Grated
1 Tbsp Cayenne Pepper

Method

1. Chop the onion and pan fry over a medium heat until soft, allow to cool
2. Remove the pastry from the fridge and roll out on a floured surface to about 2mm thickness and line your quiche tin. Don’t worry if the pastry starts to crumble (whole wheat pastry has a tendency to do this), just press together and fill in any gaps
3. Prick the pastry with a fork all over
4. Sprinkle the onions over the base of the pasty
5. Arrange the steamed and drained spinach over the onions followed by the smoked salmon
6. Whisk the eggs and crème fraîche together, and add the parmesan and cayenne pepper
7. Pour the mixture into the quiche dish to cover the ingredients

From a nutritional perspective, this recipe is a fantastic all-rounder for immune support:

• Spinach – good source of vitamin, minerals and rich in antioxidants C, and E, iron, folate and ample potassium
• Salmon – packed with omega 3, all important good fat that has anti-inflammatory effects
• Eggs – the best source of usable protein