Tag Archives: Nut free

Rice Pudding Brekkie

Cooked and cooled rice is a source of resistant starch. Resistant starch (as the name suggests) resists digestion in the small intestine, instead acting as more of a fibre. It’s an incredible fuel source for our gut bugs to keep them thriving and healthy (super important for digestion, amazing skin, immunity and mental health).

The coconut milk is a brill source of fatty acids for nourishment and energy and the warming spices help to balance blood glucose levels. Pair this with the fibre- rich dates and the zinc-loaded pumpkin seeds and you’ve got yourself a pretty snazzy make-ahead brekkie.

I’ve added some frozen organic wild blueberries here, plus some natural organic yoghurt on top (because I made this particular batch for daddy-o to enjoy as an easy and nourishing brekkie throughout the week – and he loves a bit of good quality dairy).

By all means you can use whatever fresh or frozen berries you have available, or sub for some sliced narnies or stewed apple and/or pear. Coconut yoghurt or cashew cream would keep things dairy free and if you aren’t a fan of pumpkin seeds, sub for any other nut or seed – macas or some toasted pecans would be incredible, or even a big dollop of tahini to serve. The possibilities are endless really. Try some pumpkin purée or cubes of roast pumpkin stirred through for extra sweetness and antioxidants – yum!

Ingredients – serves 2 (make the day before to allow rice enough time to cool and turn into a resistant starch)

2/3 cup rice of choice (I’m a sucker for organic Jasmine rice)

2 cups homemade coconut milk (or sub for milk of choice; macadamia, cashew, rice etc.)

Ground cinnamon, nutmeg, clove and vanilla bean powder – all to taste (I love going nuts with cinnamon and being reserved with the other three)

6 organic dates, pitted and chopped

1/3 cup toasted pumpkin seeds (I saved the seeds from a butternut pumpkin I was roasting. I scooped out the seeds, tossed them in some cinnamon, vanilla, olive oil and Himalayan salt and roasted them in a 170 degree oven for about 20 minutes until golden and crispy)

1 cup frozen wild blueberries (or fruit of choice)

1 cup organic natural yoghurt (cows, goats, or coconut for dairy-free)

Method

Bring coconut milk, spices and dates to the boil in a saucepan and add your rice. Turn down to a simmer and cook, stirring occasionally, until the rice is soft and has absorbed most of the liquid. Turn off the heat and stir through half the seeds and berries (or fruit of choice).

Divide among two bowls (or containers) and refrigerate overnight.

In the morning, decorate with a generous dollop of yoghurt (or cashew cream or tahini if you don’t have yoghurt – if this is the case, maybe serve this brekkie with a glass of kefir or kombucha tea or sprinkle the pudding with some probiotics powder), the remaining fruit and toasted seeds. Enjoy the benefits of both pro and pre-biotics in the one meal.

Notes

Remember probiotics are our good gut bugs and pre biotics are their fuel, so it’s always best to combine the two. Other sources of probiotics include fermented veggies, kombucha tea, coconut water kefir, fermented cashew cheese, homemade sour cream. Your prebiotics are found in foods such as bananas and green banana flour, pears, apples, root veggies, onion, garlic, cruciferous veggies (think cabbage, cauliflower, broccoli, Kale etc.), nuts, seeds, wholegrains and legumes. Basically fibre-rich foods are the go.

No Nuts About Them Choccie Muffins

I really love nuts. Of all the allergies and intolerences I have to certain foods and chemicals; wheat and gluten, dairy protein, capsicums (such a random one), sulphur dioxide, parabens etc. I am extremely grateful that nuts and seeds aren’t on my own personal “avoid” list.

I love cashews in a creamy soup, pepitas sautéed in coconut aminos as a crunchy snack or sprinkle on a savoury meal, macadamias in these muffins, almonds in bliss balls and inca inchi seed butter with bananas.

However, I am painfully aware of the fact that loads of people can’t tolerate them and in the world of gluten-free baking they get totally gypt (is that how you spell it?). Nut-free peeps shouldn’t have to resort to the starchy world of tapioca and potato flours or the dense and overly-fibrous paths of coconut flour. They deserve some recipes that are quick, easy and have textures reminisce of traditional glutenated (a word which here means containing gluten) treats.

These scrummy muffins have a short ingredient list, are relatively low in fat (not that we fear fats around here but not everyone thrives on an uber high-fat diet and maybe they’d want to save their lipid allowance for mealtimes #alltheavocado), are dense in fibre (hello funky and satisfying poos!) and have lots of muscle-relaxing magnesium (so if you’re an athlete this is the perfect post-training treatie).

No Nuts About Them Choccie Muffins

4 super-ripe bananas

1/3 cup raw cacao powder

3 eggs (as always, let’s try to source the best quality eggs we can to vote with our dollar and support the chickadees)

1/2 teaspoon gf and aluminium free bicarb

1 cup organic brown rice

A pinch of Himalayan salt

A pinch of vanilla bean powder

Method

Preheat fan forced oven to 180 degrees C and line a muffin tin with 8 “if you care” muffins tins (technically any muffin tins will do, but I a man in love with this toxin-free, Eco-friendly brand).

Plop your wet ingredients into a food processor or high-speed blender (I use my trusty Vitamix) first and follow with the dry ingredients. Whizz up on a high-speed until a smooth, creamy batter comes together.

Divide batter evenly among the 8 cases and bake for 30-35 minutes.

Remove and cool on a wire rack.

Notes

If you want to be all ridgy didge and fashionably “old school”, you can use 3/4 cup brown rice flour instead of whole rice grains, mash the banana by hand and beat the eggs with a hand-held electric beater and then mix everything together in a bowl with a wooden spoon (so if you don’t have a high-speed blender or powerful food processor this will be the go)

If you want to keep this technically “grain-free” use 1 cup buckwheat groats instead of brown rice (buckwheat is actually a seed and related to the rhubarb family – I always find these quirky wholefood family trees fascinating!)

For special ocassions, try adding 1 cup dark chocolate chips to the mix after blending and serve warm, topped with a blob of coconut yoghurt and some fresh (or frozen) berries