Crunchy Coconut Flaxseed Cereal

It is funny how the food that you make accidentally, turns out to be the best creations you ever made. This breakfast happened just like that, accidentally.  I wanted to make some scones but realized I forgot to buy eggs and ended up just throwing all the dry ingredients in the pan and toasting it and adding some coconut milk to the mix, hoping that it will actually taste like something.  Well, it turned out to be one of my favorite breakfasts so far and it is super is to make.  Besides nothing beats that crunchiness of a morning cereal and this recipe definitely has that crunchy effect.

Prep time: 5 Minutes

Cook time: 5 Minutes

Serves one porridge bowl full

RECIPE:

  • 1 Teaspoon coconut oil
  • ½ Cup coconut milk
  • ½ Cup desiccated coconut
  • ½ Cup Flaxseed powder
  • 1 Handful sunflower seeds
  • Berries of your choice ( I used fresh strawberries)
  • 4 Dates, pitted and chopped (optional)

METHOD:

  1. Melt coconut oil in a pan and add desiccated coconut, flaxseed powder and sunflower seeds.
  2. Fry everything on low heat until desiccated coconut becomes light brown and crispy.
  3. Mix continuously with a wooden spoon to stop the mixture from burning. Take off heat and add seed mixture into your cereal bowl.
  4. Add coconut milk and dates in to the same pan and let the milk heat while the dates softens a bit.
  5. When the coconut milk starts boiling, remove from heat and add it right on to the coconut seed mixture.
  6. Add some fresh berries of your choice and enjoy.

Notes:

This cereal can also be served with cold coconut milk and some almond nuts.

Crunchy Coconut Cereal

Paleo Coconut Scones

So this morning I woke up with a huge craving for scones. Weird, I know! Strange enough I have not eaten scones in years and I was definitely not going to start my morning with a traditional scones recipe. It was a case of healthy or go hungry and I was just not going to go for option two.  I had a little bit of coconut flour still left so I put it to good use.

These scones are very quick to make, ideal for those who are in a hurry every morning.

I made this recipe for only one person but there came out four medium sized scones. Feel free to double this recipe if you want to make more scones.

Prep time: 2 minutes

Cook time: 5 minutes

 

WHAT YOU NEED:

  • 1 Egg
  • 1 ½ Tablespoons coconut flour
  • 4 Tablespoons water
  • ½ teaspoon baking powder
  • Pinch of salt

METHOD:

Mix everything together in a small bowl and let the coconut flour absorb the liquid for a few seconds (dough should be thick like cookie dough). In the meantime oil the pan lightly with coconut oil. Let the oil heat up and scoop tablespoons full of dough in to the hot pan and fry on medium heat until golden brown on both sides.  Place a lid on the pan to keep the heat locked in. Make sure it is cooked through by sticking a sharp knife in the middle; if it comes out clean it is cooked.

Coconut Scones

Notes:

This is a really quick breakfast to make and goes well with homemade paleo or banting jam.

Bacon & Spinach Egg Muffins {Gluten, Grain & Dairy Free}

This morning I woke up with this incredible craving for egg muffins. Strange, because yesterday I couldn’t get rid of that hot cross bun craving that clenched on me the whole day. Instead of giving in, I stuck it out. Yep, with moodiness and all! So today I feel like super woman for saying no to hot cross buns. Anyway, this is supposed to be a post about egg muffins not hot cross buns hey.

A few months ago I made some egg muffins because they looked easy and downright yummy on the recipe, but goodness me, I don’t know what went wrong because it tasted awful. I didn’t bother to make them again until this morning. This time around I was armed and ready to make it work perfectly. I sat in my bed for a few moments and thought, bacon, chillies, onions and eggs, hmmm…. Egg muffins I’m coming for you!

I’m happy to report that these egg muffins actually came out amazing. Like, one-bite-and-I-am-in-food-heaven-amazing.

Try them out, I know you will love them as much as I did.

Happy cooking folks 😉

 

Prep time: 10 minutes

Cook time: 20 minutes

Yields: 6 medium sized egg muffins.

 

Recipe

  • 4 Eggs
  • Any veggies or filling of your choice. I used fried bacon, chillies, onion and spinach for this one.
  • Salt and pepper to taste.

 

Instructions:

  1. Prepare a muffin pan by greasing it with some coconut oil
  2. Turn the oven on 180 degrees.
  3. Dice up some veggies of choice. You can add in some fried bacon and onion like I did or you can add the veggies in raw, whichever pricks your taste buds.
  4. Whisk the eggs and add salt and pepper or any spice flavour of your choice to the mix.
  5. Add the diced veggies in the muffin pan and pour the egg mixture over it.
  6. Place in the oven and bake for 20 minutes on 180 degrees.
  7. Enjoy

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Tips & Variations:

Freeze egg muffins and just reheat them in the mornings to have an on-the-go breakfast.

Grated cheese will also go really well with egg muffins.

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No-Bake Choc Brownies {Grain, Gluten & Dairy Free}

No-bake, no sugar, no gluten and no grain chocolate brownies that tastes out of this world! Do these types of delectable treats even exist? Absolutely! Besides, who doesn’t like brownies? It’s chocolate, and chocolate equal’s happiness plus when it is also healthy then I start doing my happy dance. Seconds, here I come!

These brownies contain sweet potato. Crazy! I know, right?  Sweet potato is supposed to be a veggie but hey, people have done stranger things before. I’ve heard a lot of hype about sweet potatoes as desserts, especially in the Banting and Paleo communities. So I just had to try this out for myself. I can say with pure honesty that these sweet potato brownies are winners. I frequently have a batch of them in the freezer for those late night chocolate cravings ;).

When I first made these brownies I baked them, which turned out really yummy but I wanted to make something that required minimal heat and waiting time. A grab-and-go treat basically, which worked well because you can chuck them in the freezer and just take them out whenever you feel the need for something chocolaty, without reheating them.

 

Prep time: 5 Minutes

Cooking time: none

Makes 6 medium sized squares.

 

What you need

  • ½ Cup Dates, chopped and pitted.
  • ½ Cup soft Butter/Ghee
  • ¾ Cup Almond Flour
  • ¼ Cup Cacao Powder (You can add in more according to your taste)
  • 1Cup Sweet Potato, peeled, cooked and mashed.
  • 2 Tbs. honey (optional)

 

How to make it

  1. If you are not using left over sweet potato then peel, cook and mash them. I used about two medium sized sweet potatoes that made just a bit more than one cup.
  2. Add the butter and dates in a bowl and microwave on medium heat, just until butter begins to melt (10 seconds max).
  3. Add butter mix into a jar and blend with a stick blender until it becomes like a paste.
  4. Add the rest of the ingredients to the date mix and blend with a hand blender until everything is well combined. The mixture should look doughy enough to roll into balls
  5. Line a small square dish (a small plastic lunch box also works well) and scrape the dough out in to dish. Press the batter with the back of a tablespoon until everything is smooth. Chuck in the fridge until nice and cold. Cut into small blocks and enjoy as a tea time treat. These brownies freezes really well. So by making a larger batch, you can just freeze them and take them out as necessary.

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Tips & Variations

You can add in a bit of honey or stevia if you like your brownies to be a bit sweeter. I didn’t add in any because the dates already gives some sweetness to these treats.

 

Coconut Flour Bread with Dates

These past few weeks has been a mixture of emotions, cravings and all things not so great – hence me being so quiet, but as the saying goes, tomorrow is another day, thank goodness for that. I’ll be the first to admit that I love to get peckish when I’m having an off day or so. Just because things don’t always go  as we plan, doesn’t mean that we should be pigging out on all the junk food there is to offer. I’ve been having cravings for toast plastered with butter and cheese all week, so instead of caving into these little monsters, I decided to make myself useful in the kitchen. Continue reading

Mayonnaise {Gluten, Grain & Dairy Free}

If mayonnaise was a man, I’d definitely be married to it, haha! It might sound a bit weird but I could not think of anything else that came close to how much I love eating mayonnaise. I literally put mayonnaise on all my food! Since going green, everything I buy gets placed under a magnifying glass to be inspected. Sadly, I quickly realized that store bought mayo has all sorts of additives and junk in it, so it was bye, bye mayo for a while but sooner than later it was helloooo homemade mayo. It did take a lot of trial and error before I got it right (my inner girly voice was screaming, FINALLY!).

I must add, since homemade mayo passed my lips, I don’t want to eat any store bought ones. It’s that good! Best thing about making your own mayo is the countless variations you can add to it. You can add in sweet chillies, garlic, lemongrass or just plain old salt and pepper to give it some gorgeous flavour. I added some rosemary and garlic but feel free to throw in whatever pricks your taste buds.

 

Prep time: 5 minutes.

Makes 250 ml (1 cup) of creamy mayonnaise.

 

What you need:

  • 1 Egg
  • 1 Cup Olive oil light
  • 4 Tbsp. Lemon juice
  • 1 Handful dried rosemary
  • 1 Tsp. Garlic flakes

 

How to make it:

  1. Add the egg first and then the rest of the ingredients in a glass jar.
  2. Place the stick blender in the jar and start blending everything, making sure not to move it around for at least ten seconds. After ten seconds, slowly move the blender around to let the top of the mixture blend in as well until whole mixture is nice and thick.
  3. Add in some finely chopped peppadews, garlic, rosemary and stir thoroughly with a wooden spoon.
  4. Store in an airtight container in the fridge for up ten days.

 

Mayo
Homemade Mayonnaise {Grain, Gluten & Dairy Free}

“Chocolate”Almond Nut Butter Pancakes {Sugar, Dairy & Grain Free}

This recipe was actually meant to be a chocolate smoothie shake but ended up being the most delicious and amazing pancake recipe! Two days ago I was experimenting with some eggs, banana and cacao when this little voice inside my head said; “hey, why don’t you just throw this batch in a pan and start frying them”. So glad I listened to that little voice because these scrumptious pancakes turned out to be AMAAAAZING! I have always been a big fan of traditional pancakes, so this came in very handy. The best thing about these pancakes is that they are totally guilt-free but still taste delicious. Drizzle with a bit of coconut milk and add some fresh berries on top. These pancakes are so easy to make I can’t believe I did not think of this recipe sooner.

I only had half of the batch, the other half I froze and I have to admit that they freeze incredibly well. Just pop them in the microwave for a minute or two and voila, instant, healthy, tea time treats.

 

Prep time: 5 Minutes

Cook time: 5 – 10 minutes

Makes 10 medium sized pancakes

 

Recipe:

  • 2 Eggs
  • 1 Tbsp. Nut Butter (I used almond nut butter)
  • 1 Medium sized banana
  • 1 Tbsp. Coconut Flour
  • ¼ Cup Date paste/ honey
  • 2 Heaped teaspoons cacao
  • 4 Tablespoons coconut milk
  • Berries of choice (optional)

 

Method:

  1. Blend the eggs, nut butter, banana, coconut flour date paste and cacao with a stick blender.
  2. Grease a pan and add spoons full of the batter in the pan. Fry pancakes on medium heat until they are golden brown on one side then flip over and fry the other side (be careful when cooking these, they tend to burn easily, just keep a close eye on them).
  3. Add some berries or fruit of your choice and place on top of the warm pancakes. Pour some warm coconut milk over and enjoy!
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“Chocolate” Almond Nut Butter Pancakes {Sugar, Dairy and Grain Free}

Tips & Variations

Toast some crushed almonds in a pan that is greased with coconut oil and sprinkle it over the pancakes for some crunchiness.

 

 

 

 

 

 

 

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Apple & Rooibos Iced Tea

I used to love drinking iced tea. Lipton was my favorite brand of iced tea to drink, no other brand came close. Of course at that time – many moons ago, I was under the impression that ice tea was one of the healthiest drinks out there, because it was cold tea right? Yeah right! Since my healthy adventures, I have been searching and searching and searching for the best iced tea recipe on the planet. Most of the recipes that I found on Google was either loaded with sugar, had honey in or lacked both. Not my cup of tea.

A while back I was at my sister’s house, where she made this iced tea mixture from store bought apple juice and rooibos tea. Now, before you break out in on to a sweat and say “but store bought apple juice is also loaded with sugar and preservatives”, I know it is ;), but this is where my idea started. Back at my house, I took out my juicer and grabbed a bag of green apples and started juicing them, ending up with two cups of freshly juiced apples. I brewed about 1 litre of rooibos tea and let it cool down completely, added all my ingredients together and ended up with this amazingly delicious iced tea.

I, on the other hand cannot for the life of me stop drinking this, that is how good it is! And for the summer holidays that’s here it is a very welcoming joy of refreshment in my house.

Try this out for yourself, I know you will love it too.

 

P.S – To make this recipe, you will definitely need a juicer to extract the juice from the apples. You can use store bought raw apple juice if you can find any, but I feel freshly made is always the best.

You Can always make the apple juice the day before and just chill it in the fridge which saves a lot of time.

 

Prep time: 10 minutes

Cooking time: none

Makes 1 litre of delicious iced tea.

 

Recipe:

  • 2 Cups Apple juice (Freshly juiced)
  • 1 Medium sized lemon
  • 3 Bags of Rooibos tea
  • 1 handful fresh mint leafs

 

How to make it:

  1. Add 3 rooibos tea bags in a jug along with boiled water.
  2. Let the tea bags draw in the water until you have the desired strength ( I like my tea strong, so I let it sit for a while).
  3. Remove tea bags and add the two cups of fresh apple juice. Add some finely chopped mint leafs.
  4. Squeeze all the juice out of the lemon and add it to the tea mixture.
  5. Stir the tea with a wooden spoon until everything is well blended.
  6. Set aside and let the whole mixture cool down before consuming it. Store in the fridge and enjoy with some crushed ice.

 

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Apple & Rooibos Ice Tea {Sugar Free}

Tips & Variations:

If you want your iced tea to be sweeter you can add in another cup of apple juice or use some honey/xylitol to sweeten it but I  found it to be sweet enough for me with just the apple juice.

Instead of using just rooibos tea, try some different flavored tea’s to spice things up a bit.

 

 

Remember to pop in at Healthy in Heels Blog’s Facebook page, follow Healthy in Heels on Twitter or follow my blog via Email.

If you are a blogger and want to reblog some of my recipes/posts, you are welcome to do that but please remember to give credit to the original poster and link back to my site. Asking is free 🙂.

 

 

Coconut Almond Nut Butter Cookies

When I was a child we always used to make ginger or custard cookies around Christmas time for the rest of the family coming to join us. This year I wanted to make something similar but clean. Besides, I had a little bit of almond nut butter left and wanted to do something with it.

These little treats turned out delicious. Something I would definitely make again and again. They are not hard like sugar loaded cookies, more on the soft side (think oatmeal cookies) because of the coconut flour in it. Plus, these are incredibly easy to make.

With only four ingredients, everybody should be making them.

 

Prep time: 5 minutes

Baking time: 10 minutes

Makes 8 cookies

 

What you need:

  • Coconut oil for greasing baking tray.
  • 3 Tbsp Coconut Flour
  • 2 Tbsp Soft butter
  • 2 Tbsp date paste/honey
  • 1 Tbsp Almond nut butter

 

What to do:

  1. Preheat the oven to 180 degrees.
  2. Grease a baking tray with coconut oil.
  3. Add all the ingredients in a mixing bowl and mix with a hand blender until well blended.
  4. Roll into small small balls and place on baking tray, Press down slightly with a fork

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5. Place in the oven for ten minutes until cookies becomes golden brown.

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Tips & Notes:

You can replace the date paste (if you are not doing reboot) with raw honey for a sweeter taste.

 

 

 

 

 

 

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Banana & Coconut Cream Flaxseed Porridge.

When I started with the Paleo lifestyle I noticed a sort of “trend” that made the rounds and still do. It was chia seed porridge and it looked delectably delicious! It was not long before I wanted to try it out too. So this quirky brunette hopped in the car and set off  to the grocery store for the all too famous chia seeds but when I got there I stared at the packet as if I was lost in translation! I could not believe how expensive chia seeds were, so I opted for another packet of flax seeds and some coconut cream.

At home I had a few chia seed porridge recipes and decided right there and then to experiment with different ingredients. Oh boy, did that flax seed porridge taste gooooood! More like pudding than breakfast ;).

I still love my banana and coconut cream porridge the most because it’s simple but still tastes yummy and of course it has banana in, my favorite fruit of all time!

So, here is my banana and coconut cream flaxseed porridge. If you have chia seeds, by all means use them instead of the flax seed.

 

What you need:

  • 1/2 Cup Coconut Cream
  • 3 Tbsp Flax seed
  • 1 Teaspoon grass fed butter/ ghee
  • 1 Teaspoon Cinnamon
  • 1 Medium sized mashed banana

 

What to do:

  1. Heat up the coconut cream in the microwave for 1 to 2 minutes.
  2. Add the flax seeds and let it soak in the cream for a few seconds, just until the flax seeds become gelish.
  3. Add the mashed banana and butter and place it back in the microwave for 20 seconds, just to melt the butter/ghee.
  4. Add some cinnamon on top.
  5. Enjoy.

Flaxseed Porridge 1

Tips & Notes: 

You can use coconut milk too and just soak the flax seeds overnight in the fridge but I noticed the coconut cream is more filling for me. You can use whatever works for you and your taste buds.

 

 

 

 

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Watermelon & Green Tea Mint Cocktail {Sugar, Alcohol & Dairy Free}

There is nothing more refreshing than a nice cool drink on a hot summer’s day. It is December and if you are in South Africa you know that it is extremely hot! So refreshments always goes down well in this heat.

I’ve always loved cocktails. First of all they look colourful and they taste delicious. Most of the time cocktails have alcohol and sugar in which makes them a no go for us health geeks. I decided to experiment with some ideas on how to keep it clean but still make it taste amazing which wasn’t really that difficult. I had some watermelon, sweet melon and green tea in my kitchen cupboard and some fresh mint growing in the garden. The perfect blend for a sweet but healthy cocktail.

Seeing that I was still experimenting with this cocktail, I only made enough for one but feel free to multiply this recipe to make more.  You can also make the green tea the day before and just chill it overnight in the fridge. The same with the sweet melon and watermelon, cut it in to square dices and chill in the fridge overnight.

 

Prep Time: 5 Minutes

Makes 1 tall glass full.

 

What you need:

  • 1 Cup Sweet Melon chunks
  • 1 Cup Watermelon chunks
  • ½ Cup Brewed Green tea (Cooled down. I used Honey bush and mint green tea from Spar)
  • 6 Fresh Mint leaves.

 

How to:

Add everything in a jar and blitz with a stick blender till smooth. Add some crushed ice and enjoy on a warm summers day.

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Watermelon & Green Tea Mint Cocktail {Alcohol, Sugar & Dairy Free}

Tips & Notes  

This makes a nice drink if you have guests over and still want to keep things clean. Add mixture into cocktail glasses and sprinkle some xylitol (if you’re not doing reboot) over the edge of the glass with a small wood peck umbrella to the side. Quick, Easy and creative ;).

 

 

 

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Paleo Rooibos Latté {Sugar & Dairy Free}

One would think egg in tea or coffee is one of the strangest concoctions on earth. My first thought when I heard about people drinking this was something like “eeeeuuuwww”, who drinks that? Needless to say my curiosity got the better of me and soon before long I was making Rooibos tea with egg in it AND I absolutely love, love, looooved it! Who thought that an egg, some brewed tea or coffee, vanilla extract and some coconut oil could almost taste like a latte? The reason I say almost is because a Rooibos latte is still my most favorite hot cuppa in the world but only as a once in a blue moon treat these days. The egg tea comes pretty damn close and is now a morning ritual for me without the added nasties.

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