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Eat Yourself Healthy

Monthly archive for October 2015

Fresh Lime & Vanilla Coconut Smoothie

Fresh Lime & Vanilla Coconut Smoothie

  GF, DF, LS, PF, DBF, CF VV     It’s worth going to the effort of making this smoothie from fresh coconut milk, not just because it is a rich source of essential minerals, like magnesium and potassium and one of the healthiest sources of fat you can feed your body for beautiful skin and a healthy metabolism, but also because once you experience the flavour, you will understand why they call fresh coconut milk ‘nectar of the gods!’ Packaged coconut milk has become all the rage as an alternative to cow’s milk, but remember these have been pasteurized

Apple Grumble With Cashew Cream

Apple Grumble With Cashew Cream

GF, DF, PF, DBF,VV This one of my signature recipes I created many years ago for a friend who was a severe celiac and living off processed high sugar gluten free foods! Apple crumble also happens to be my favorite desserts , but after developing Lupus and Hashimoto’s I realised I had to be super strict with avoiding gluten, including oats, but that didn’t mean giving up all my favourite treats in life, including this one! You’ll find this recipe is a real crowd pleaser and kids can’t get enough of it, so serve it up when you want to entertain,

Chocolate Beetroot Brownies

Chocolate Beetroot Brownies

GF, DF, LS, PF, DBF, AC,VV   Let’s face it, everyone loves a brownie, but most are packed with sugar and gluten, so I have developed a recipe that is not only free of all the inflammatory gut bloating nasties, but also contains super foods to boot, thanks to the raw cacao, coconut oil, pumpkin seeds and the goodness of beetroot. So there really is nothing naughty in this treat! Enjoy for an afternoon treat with a cup of fresh herbal tea.   What you’ll need… ½ cup almond meal ¾ cup raw beetroot, finely grated 1/2 cup virgin coconut

Avocado with Olive Oil Lemon and S&P

Avocado with Olive Oil Lemon and S&P

The simple things in life are often the best and avocado’s would have to one of them!  Packed with healthy fats and vitamin E, they make the perfect snack or breakfast on the run!  Most people think of muffins, banana bread, cereal or just a coffee for breakfast on the run, but mother nature created this perfectly packaged food to enjoy anytime anywhere, so there is never an excuse to say I didn’t have time to eat a healthy breakfast or snack for those days you are in a hurry!   What you’ll need… 1 ripe avocado Extra virgin olive oil

Sally’s Super Food Salad

Sally’s Super Food Salad

GF, DF, PF, LS, DBF, AC, VV   This is one of my go to salad staples, because it’s packed with nutrients and fibre making it more satisfying than eating a salad based on just lettuce or rocket. I’ve used standard pantry ingredients that you should have on hand, but feel free to vary it by adding or swapping out other ingredients you prefer or have on hand, just as long as they are on the EYH program.   What you’ll need… 1 medium zucchini, grated ½ cup fresh beetroot, peeled and grated 1 small handful of baby spinach, mixed

Mixed Roast Vegetables

Mixed Roast Vegetables

GF, DF, PF, SF, DBF, AC, VV This dish makes a perfect side to any protein, such a chicken, or slow cooked beef or lamb.  Infused with the natural flavours of fresh garlic and herbs like rosemary, roast veges help to bulk up a meal when you need a little more sustenance than just salad or green veges. What you’ll need… 2 small red onions, cut into half 2 baby fennel bulbs, trimmed and halved lengthways 2 Zucchini, halved lengthways 2 beetroots peeled and cut into quarters 1 medium sweet potato or pumpkin, peeled and cut into even chunks Virgin coconut or ghee

Toasted Sesame Ginger & Lime Dressing

Toasted Sesame Ginger & Lime Dressing

GF, DF, FF, PF, DBF, VV If you love the zing of a zesty dressing infused with Asian flavours, then you will love the flavour or this versatile dressing – perfect to toss over  for any summer salad, or serve with freshly steamed, grilled or pan fried white fish.   What you’ll need… Zest of 1 lime or lemon Juice of 2 limes 2 tsps grated fresh ginger 1 tsp rice malt syrup 2 tsps Mirin (exclude if you suffer from chronic Candida) 3 tsp’s. sesame oil ½ cup extra virgin olive or macadamia oil Himalayan or Celtic sea salt to taste

Zucchini Noodle Bolognese

Zucchini Noodle Bolognese

GF, DF, LS, PF, DBF   I like to keep a stash of bolognaise on hand in the freezer for those nights you can’t be bothered cooking, or unexpected guests drop in. It’s so easy to prepare and this recipe is so full of flavor, you will never want to buy bottled sauce again! I’ve replaced traditional pasta in this recipe with zucchini noodles which make a great low carb, gluten free alternative.   This recipe is also a hit with the kids and a great way to sneak a few extra in the vegetables into them.   What you’ll need…

Zucchini Pesto Noodles

Zucchini Pesto Noodles

GF, DF, LS, PF, DBF.AC,VV This makes a delicious vegetarian option to enjoy when you are eating meat free on the program and because it is made on a base of zucchini noodles, it won’t leave you feeling bloated or gassy or end up on your hips like wheat pasta! Enjoy the noodles raw or slightly blanched, whatever your gut prefers. What you’ll need… 1 cup of zucchini noodles 1 – 2 Tbsp.’s. of dairy free pesto  1 slice of fresh lemon Himalayan or Celtic Sea Salt and cracked pepper to taste   How to make… Combine the pesto sauce

Cauliflower & Pistachio Tabouli

Cauliflower & Pistachio Tabouli

GF, DF, LS, PF, DBF, AC,VV This is a perfect dish if you are avoiding all grains, even pseudo grains like quinoa.  I recommend avoiding all grains on the EYH Program, even gluten free grains like rice, because the starch can inhibit the gut repair process and weight loss.  Cauliflower is a low starch vegetable but can be used as a delicious alternative in place of the durham wheat in traditional  Tabouli.   To make the cauliflower tabouli What You’ll Need… 1 head cauliflower, any size 1 -2 TBSPs olive oil 1 TBSP pasteurized butter Salt and pepper to taste !/2 cup flat

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