Sweet Potato Slice

Fletcher liked this one, but me not so much... if you give it a try, let me know what you think. It may be nice with a good lashing of butter and honey... but that defeats the purpose!!

300 grams sweet potato mash

1/2 cup coconut flour

3 eggs

3 tablespoons of coconut milk

1 teaspoon bicarb soda / baking soda

Juice of half a lemon

pinch of salt

1. Preheat your oven to 180 
2. Grease and line a slice tin with baking paper hanging oven the sides for easy removal. 
3. Put the ingredients into your food processor or blender and pulse until well combined. 
4. Spoon the mixture into the prepared tin, smooth over the top with a spoon. 
5. Bake for 40 minutes. Cover the loaf with foil and bake for a further 20 minutes. 
6. Remove from the oven and allow to cool before slicing.

Rice Salad

2 cups cooked brown rice
1 medium can of corn kernels
1/2 cup cranberries
1/4 cup pine nuts
1/3 bunch fresh Italian parsley, roughly chopped
1 cup roasted pumpkin
1 tbs olive oil
salt and pepper to season
curry powder

Run the rice under cold water in a colander.

Leaving the rice in the colander pour the entire can of corn (liquid and all) over the rice. Mix.

Add the rest of the ingredients and still well.

Season with oil, salt, pepper and curry powder. Toss well.

Refrigerate. Lasts approximately 5 days in the fridge.

Apricot Balls

1 cup dried apricots
2 cups shredded coconut
1 tbs coconut milk

Place ingredients in food processor and process until wet and sticky. Approximately 10min, sometimes longer.

Roll into balls and roll through additional shredded coconut.
Keep in the refrigerator in an airtight container. Will last approximately 2wks.

Stuck at home means lots of baking!!

So, Fletcher has hand, foot and mouth disease... and as it's now day 8 and he's still got blisters, I'd say he has it pretty badly.

This means two things; 1 - we're stuck at home as we cannot socialise or be near other children and 2 - we've had time to bake!!!

Experimenting with paleo is harder than I thought, and the taste is strange and unusual! As someone who's dealt with GF flour for five years now, using coconut flour and almond meal CONSTANTLY is just strange.

For those who haven't tried paleo before, things just don't taste the same. You know how if you get a good GF recipe people cannot tell that what they're eating is gluten free? I once fooled my entire family and friends when I baked Christmas dinner gluten free!! Well, paleo is not like that. It DOES taste different, a LOT different. More earthy, more nutty and if I'm honest so much less interesting!! But, I know it's good for me, so I persevere!

Today's baking menu:

- Apricot Balls
- Sweet Potato Bread
- Banana Muffins
- Rice Salad.

I'll post them all separately for ease of finding them.

And I hope I haven't scared you off, they're not baaaaad, in fact most are lovely but some (Sweet Potato Bread!) are an acquired taste, and I haven't acquired it yet!!

Intro to Paleo

I knew I had a lot to learn, but it's incredible the science involved in the theory behind Paleo.

For those of you who haven't heard of it, or think of it as some new "fad", please do yourself a favour and read some of the articles online about it (see below).

If you ever wake up feeling more tired than when you went to bed (and you slept well!), or find yourself moody and jumpy (when it's not that time of the month), read the articles and see if what they say makes sense to you.

Don't worry, I'm not about to get all preachy at you, everyone is on their own journey and it can take awhile to get on the right path (hello, it's taken me 27 years!), all I'm saying is that reading some interesting articles cannot hurt because we all know that McDonald's is not a food group!

There's a terrific article here that explains exactly why some things are not paleo and the effect they have on our bodies: http://paleo.com.au/start-here-2/

Here's a great start, with a meal plan for a day of paleo eating available at: http://thepaleodiet.com/what-to-eat-on-the-paleo-diet/

And I love that Paleo Australia suggests which books to read to get you started.... http://paleoaustralia.com/paleo-books/

But the best resource I think, particularly for those who aren't sure what all the fuss is about is Are you Suffering From Adrenal Fatigue: http://paleo.com.au/2013/10/are-you-suffering-from-adrenal-fatigue/

A Wake-up Call

I first created Friendly Foods for Fletcher to experiment with making recipes fun and exciting for my beautiful boy. I wanted him to be healthy and happy. He was my priority and my sole focus.

Well, things have changed.

Yesterday I had my third colonoscopy in 5 years, and for the 3rd time had pre-malignent polyps removed. The surgeon tells me "don't worry, it's very rare they're the kind that become cancerous." He then reads my notes and says "oh, but that's what you've got". He says, "you look quite young, how old are you?" I tell him I'm 28 in December, he pats my leg and says "so young". At this point I'm almost feeling sorry for him, if it wasn't for the fact I was already crying I probably would have tried to make him feel better, but to be honest, I was scared. Seriously scared.

I've battled with my weight and my food choices for years. My naturopath (who started me on this journey for FJ) has been telling me I needed to act like an adult, stop trying to blame someone else, stop making others accountable, start living MY life the way I KNOW is right, for me.

My mother yesterday when I called to tell her I was okay but that they'd found another polyp gave me a bit of a serve which at the time I felt was a bit harsh. But she made some very valid points; my food and lifestyle choices don't just hurt me, they hurt others. I have a wonderful husband, mother and father all of whom love me very much. I have a gorgeous son who adores me. I have a class of 15 students who I know care about me. And I'm sure my friendship group feel the same. So, while I'm worrying about what the results of my latest biopsy might be, all of the above mentioned people (who know what I'm going through) will be worrying too.

I didn't like what Mum was saying. She made me cry and I wanted to ignore it.

But this morning it all sunk in. I have let so many people down;

Friends who've tried to support and encourage me over the past few years have heard every excuse under the sun for why I cannot go walking today, or why I had to have a coffee... I frustrate myself so much of the time, I can only imagine how those who are only trying to help feel when I constantly make up weak excuses.

My parents who've heard me complain about my weight, my breathing difficulties, my lack of energy, offer solutions and then watch me eat a piece of chocolate cake because "I'm already feeling sick"....

My husband who I regularly make the bad guy when I ask him questions about my food choices, or when he questions my choices and I get angry with him.

My son, who wants nothing more than to have Mummy chase him around or sit on the floor and play "beep, beeps" with him. My son who I'm sure wants his Mummy to be around long enough to watch him get married and have children of his own.

And then, there's me. When I went through this last year I had an agonizing wait until the results of the 11 biopsys came back and in that time I swore to myself that I had 12mths to make a difference. Well, I did lose 20kg during that time but it was really only the last 8 weeks that made the difference.

After being admitted to hospital after a severe asthma attack I went back to basics; vegetables, fruit and white meat. No dairy, no grains, no red meat. And I was healthy! I lost weight, I had energy and I was happy and healthy!! It was drastic, it was hard, but it worked. (I then undid most of my hard work with a week of eating the exact opposite in preparation for the colonoscopy.)

My naturopath has said paleo would work for me and it makes sense as it agrees with

• what the allergist told my mother when I was a baby
• what my allergist said to me back in 2009
• what the Blood Group Diet says I should eat
• what naturopath's and doctors around the world say about good colon health and preventing colon polyps and
• what makes me feel healthy.

So how can I ignore all of these signs?

I can't. And honestly, if I do this time I deserve to be excommunicated by my family and friends because I'm food and an early grave and it's not fair to expect my friends and family to sit by and watch that.

So there's going to be a few changes around the Friendly Foods page... lots more NEW (paleo) recipes and hopefully some thermomix ones soon too!! 

And a lot more blogging! Because there's something about typing out my feelings, getting my inner thoughts down on paper that I find therapeutic. And even if no one else reads it, or if 100 people read it.... the message is out there. By putting it in writing I'm accountable to others and most importantly to myself.

xx K

Sunday morning baking

Want to know what 3hrs of baking on a Sunday morning can get you...
Coconut cookies, corn bread, cupcakes, banana oat cake, poppy seed cookies and mediterranian pasta salad!

 

Mediterranean Pasta Salad

A tasty lunchtime meal.

Ingredients:
250g GF pasta
1/3 cup olive oil
1 tsp crushed garlic
3 slices of middle bacon (rind etc removed)
1/2 cup pitted olives, cut in half
1 tsp chilli flakes
250g tuna in brine, drained
2 tomatoes, diced & seeds removed
1/2 cup pine nuts
1/3 cup fresh pasley, chopped
salt
pepper

1.  Cook pasta per packet instructions.
2. When cooked, drizzle oil over pasta and stir. Put aside.
3. Heat a frying pan with 2tbs oil, garlic, bacon, chilli and olives and cook for 2min.
4. Add the tuna, tomato and pine nuts and cook for another 3-4min, or until tomato is soft.
5. Stir in the pasta. Add the parsley and salt and pepper if desired.
6. Serve.

*This is a great lunch box addition, or tasty treat for a toddler.*
To Freeze: separate into small containers, allow to cool fully then freeze.

To Thaw: place in fridge in the morning, or add to lunch box and it should defrost by lunchtime, if it doesn't quickly zap in microwave for approximately 15seconds.

Cornbread

Perfect for a Sunday morning...

Ingredients:
1 cup rice flour
3/8 cup tapioca flour
1 tsp xanthan gum
3 1/2 tsp baking powder
1 tsp salt
1 cup polenta
2 tbs castor sugar
1 cup water
3 tbs olive oil
1 egg, lightly beaten

Method:
1. Preheat oven to 180 degrees and line a loaf tin with baking paper.
2. Sift the dry ingredients three times into a large bowl.
3. Add the water, oil and egg and mix well
4. Pour the mixture into the tin and bake for 40minutes or until a skewer comes out clean when inserted into the middle of the loaf.
5. Leave to cool in the tin for 5min then transfer to a cooling rack.
6. Serve at room temperature or toast under a grill.

*This can be frozen in individual portions and added to lunch boxes.*

Coconut Cookies

A sweet treat!

Ingredients:
1 1/2 cups almond meal
1/2 cup castor sugar
1/3 cup rice flour (sifted)
1/2 cup shredded coconut
2 tbs virgin coconut oil
2 eggs, separated

Method:
1. Preheat the oven to 180 degrees
2. Place the almond meal, castor sugar, rice flour, coconut and coconut oil in a medium bowl and mix until well combined.
3. In a new bowl, beat the egg whites until stiff peaks form (I used a hand held beater as my electric mixer didn't reach the bottom of the bowl!).
4. Fold egg whites gently into dry ingredients. Combine well.
5. Mix egg yolks into mixture.
6. Place teaspoon size amounts onto a tray lined with baking paper, approximately 2cm apart.
7. Cook for 20 - 30min, or until golden brown.
8. Leave on the tray for 5min, then allow to cool on a wire rack.

*These can be separated into individual zip lock bags and frozen for school lunch boxes*

Poppy Seed Cookies

They're unusual - different - nice... and I loike it!

Ingredients:
1 1/2 cups almond meal
1/2 cup castor sugar
1/3 cup rice flour (sifted)
2 tbs poppy seeds
1 tbs chia seeds
2 eggs, separated

Method:
1. Preheat the oven to 180 degrees
2. Place the almond meal, castor sugar, rice flour and poppy seeds in a medium bowl and mix until well combined.
3. In a new bowl, beat the egg whites until stiff peaks form (I used a hand held beater as my electric mixer didn't reach the bottom of the bowl!).
4. Fold egg whites gently into dry ingredients. Combine well.
5. Mix egg yolks into mixture.
6. Place teaspoon size amounts onto a tray lined with baking paper, approximately 2cm apart.
7. Cook for 20 - 30min, or until golden brown.
8. Leave on the tray for 5min, then allow to cool on a wire rack.

*These can be separated into individual zip lock bags and frozen for school lunch boxes*

Spicy Tuna and Corn Oat Cakes

It's heating up in the kitchen!

Ingredients:
1/2 cup GF rolled oats
1cup GF flour
1/2 tsp baking powder
Shake of chia seeds
1/2 cup milk
2 eggs
1 small tin of tuna in brine (juice and all)
1 small tin of sweet corn kernels (juice and all)
1 shake chilli flakes

Method:
1. Combine all ingredients in a bowl. Mix well.
2. Heat frying pan.
3. Using a tablespoon, add mixture to pan making small "cakes".
4. Cook for approximately 2min, then flip and cook for a further 2min.
5. Cut one in half to ensure cake is cooked.

These can be frozen for 3wks.. But I doubt they'll last that long!!

Apple and Cinnamon Oat Cakes

Here's to a healthy breakfast!

Ingredients:
1/2 cup GF rolled oats
1cup GF flour
1/2 tsp baking powder
Shake of chia seeds
1/2 cup milk
2 eggs
1/3 cup apple puree
4 shakes of cinnamon

Method:
1. Combine all ingredients in a bowl. Mix well.
2. Heat frying pan.
3. Using a tablespoon, add mixture to pan making small "cakes".
4. Cook for approximately 2min, then flip and cook for a further 2min.
5. Cut one in half to ensure cake is cooked.

These can be frozen for 3wks.. But I doubt they'll last that long!!

Banana Oat Cake

I was totally in the baking zone yesterday afternoon! After spending the day "Fletcher Free" (he was at his new Daycare Mum's house), I decided he and I should have some fun in the kitchen!

Fletcher absolutely loves it when Mummy cooks.. he stands at the baby gate and watches, or in his high chair (or on the floor) playing with his own set of measuring cups and spoons - it is such a delight to watch!!

So.. another new recipe. I had really high hopes for this, and to be honest, I'm sure it would have been lovely if I'd used the right coconut oil!! NOTE: Use only VIRGIN COCONUT OIL (the cheap ones are more suited for cosmetic use, not baking!).

I'm going shopping today for proper coconut oil but in the meantime, here's the recipe.

**NOTE: re-made this over the weekend and I was right, this recipe is DIVINE!!!!**

Ingredients
1 1/4 cups GF oats
1/4 cup honey
2 tbs virgin coconut oil (melted)
1 tsp vanilla extract
1/4 cup GF flour
1/2 tsp baking soda
1/4 tsp salt
1 egg
1 cup mashed banana (approx 3 bananas)
1/2 cup shredded coconut

Method:
1. Preheat oven to 180 degrees and line a slice tray with baking paper
2. In a medium mixing bowl combine oats, honey, oil and vanilla. Stir in egg, banana and coconut until well combined. Set aside.
3. In a small bown combine flour, baking soda and salt.
4. Mix dry ingredients into wet ingredients and pour into prepared tray.
5. Cook in the oven for 30min or until a fork inserted comes out clean.
6. Let cool completely before cutting.
* Can be frozen if wrapped well*

This is a great one to cook for an open home... my house smelt delicious yesterday while baking this, which is how I know it's going to taste awesome when I use the right oil!!

Pumpkin Muffins

FJ has started Daycare 2 days a week, Chris is back at work and I'm getting ready to head back to school so lunch box ideas are forefront in my mind.

Here is a terrific recipe for something a little out of the ordinary, super yummy and very filling!

Ingredients
1.5 cups GF flour
2 tsp cinnamon
1 tsp baking soda
1/4 tsp salt
Dash of nutmeg, all spice & cardamon
1 cup mashed pumpkin
1/2 cup brown sugar
1/3 cup apple puree
3 tbs honey
2 eggs

Method:
1. Preheat oven to 180 degrees and fill 12 muffin trays with muffin cases.
2. Combine flour, cinnamon, baking soda, salt, nutmeg, all spice and cardamon. Mix and set aside.
3. Blend the squash, sugar, apple sauce, honey and egg in another bowl.
4. Slowly fold the dry ingredients in to the wet ingredients. Mix well.
5. Fill each muffin case to approximately 2/3 full.
6. Bake for 40 minutes.

These can be enjoyed warm (I couldn't resist as soon as they came out of the oven!) or frozen for school lunches!!

Happy Birthday Fletcher!

Today we celebrated Fletcher's 1st Birthday with our family.

The food was Fletcher Friendly as was part of the cake - and I'll be honest, I'm pretty proud of myself so this post is more "show and tell" then educational!

Fletcher's Cake - head: vanilla, body: chocolate: arms & legs: donuts, hands & feet: GF & DF

The birthday boy (with Mummy & Daddy)

The Menu: berry yummy mini cakes, risotto balls, celery & carrot sticks with hummus (all DF & GF)

Light as a Feather Cupcakes

Another round of baking tonight... this time it was the birthday cakes (yes, three! One GF / DF, one chocolate and one vanilla). It's Fletcher's cake that I am most excited about!

Tonight I tried out a brand recipe.... one that needed some adjustments but wow, totally worth the brain power! And now that I've done it right, I'm sharing it with you - enjoy!!

Ingredients
3 eggs
1/4 cup lemon juice
2x 1/4 cup sugar
2/3 cup GF flour, sifted

Method
* Preheat oven to 175 degrees
1. Separate eggs and beat yolks on high for 5min.
2. Add lemon juice to yolks and beat for another 4min, or until it has doubled in size.
3. Reduce the speed to medium and mix in 1x 1/4 cup sugar.
4. Reduce the speed to low and mix in the flour.
5. Put to the side.
6. Beat egg whites until foamy then add the 2nd measure of sugar and beat until stiff peaks appear.
7. Mix the two mixtures together until the mix is all one colour.
8. Pour into cupcake cases and bake for 35min, or until golden brown.
9. Sift icing sugar over the top just before serving.

Tomato Risotto Bites

Fletcher's first birthday party is on Saturday and I am determined to have food that he can eat. Yes I know he is just one guest,but come on... it's HIS party!! As the birthday boy he should be able to eat whatever is on the table.

And so, tonight I began baking!

First on the list... my Berry Yummy Mini Cakes which are super yummy and now safely stored in the freezer away from the hungry hands of my husband!

Next came a new idea of mine.... Tomato Risotto Bites.Oh my, I am in love!! Risotto Bites are gluten, wheat, dairy, soy and nut free - AND they taste good, are simple to make and even easier to serve and eat!

Ingredients
2 cups aborio rice
3 cups water
1.5 tbs nuttalex (or other dairy substitute)
200g tomato chutney
3 eggs, lightly beaten

Method
1. Preheat your oven to 220 degrees and grease very thoroughly 2x 24 mini muffin trays
2. Melt butter in a saucepan over a medium heat.
3. Add rice, and stir to coat it with the butter.
4. Pour in the water, cover the saucepan and allow to simmer for approximately 10min, or until all the water has been absorbed.
5. Stir in chutney and eggs.
6. Spoon into trays.
7. Cook for 15min.
8. Allow to cool in pan for 5min before carefully scooping bites onto a wire rack to cool.
9 Serve hot or cold.

Tomorrow night -birthday cake!