Henri's Crackers

I first starting creating recipes whilst doing my naturopathy degree well over 15 years ago. At first I was creating basic healthy recipes, ones loaded with veggies and variety, but as I started to see real life clients in the student clinic with a range of food intolerances and allergies I realised I needed recipes that also contained alternatives to things like gluten, dairy and eggs.

In the beginning I was giving my clients recipes I’d found online without having tried them first, but when one of my supervisors asked me if I’d tried a particular recipe I knew I had to go back to the drawing board. I made a couple of gluten free recipes and they were GROSS; they generally required supermarket packet gluten free flour blends and always required xanthan gum! And recipes that eggs or dairy had ‘alternatives’ like ‘you should be able to substitute eggs for mashed banana but I haven’t actually tried that’ .

So I got experimenting, and sure some of my earlier recipes were probs a bit gross, but as time went on I became a pro at creating delicious recipes that catered to a range of dietary requirements. Many years later I wanted a gluten and grain free cracker recipe was soft and flaky (I am a HUGE cracker fan) and after a bit of work, these crackers came along. And boy, were they a HUGE hit with my then 2 year old. He would devour a whole batch within a day and cry asking for more ‘white crackers’. As time went on I learnt to make a double batch so that I would get some too!

My youngest son still loves these crackers to this day and asks for a batch almost weekly, hence the name ‘Henri’s Crackers’.

These are fairly easy to make once you get the hang of how the pastry should feel. And once you do nail it, they’ll be a hit with everyone you serve them too. They are always popular at parties when I serve them alongside dips and cheeses.

I hope you enjoy them as much as I do!

Prep time: 5 minutes

Cooking time: 10-15 minutes

Total time: 15-20 minutes

INGREDIENTS

• 1 cup tapioca/arrowroot flour

• ¾ cup almond meal

• 1 tbs apple cider vinegar

• 1 tbs coconut oil

• ½ tsp salt

• 2 tbs savoury yeast flakes

• 1 egg

METHOD

1. Preheat your oven to 180 degrees.

2. Combine the wet ingredients first and then add the dry ingredients and combine until well mixed. Add almond meal 1 tbs at a time if too wet or coconut oil ½ tbs at a time if too dry. Your dough should be soft and semi-pliable but not sticky.

3. Roll out dough on a piece of baking paper or baking mat until its approximately 0.5 cm thick. Using a pizza cutter or knife, score the dough to make cracker sized squares/rectangles/ diamonds.

4. Using a fork, gently poke a few holes into each cracker. This will assist with preventing cracking.

5. Transfer baking sheet with dough onto a baking tray and bake for 10-15 minutes or until golden brown.

6. Allow to cool completely before breaking the crackers up. Store in an airtight container.

Oven Baked Paleo Meatballs

I’ll be the first to admit, I’m not very good at cooking ‘simple’ or one pot/pan dinners. I go in with a simple idea and often complicate it by adding an extra dish or experimenting with a new technique and before I know it, I’ve used a billion dishes, pots and pans.

I created this meatball recipe with the goal of creating a one pan dish and I’m pleased to say that I finally succeeded! This is something I make for the family once a week, loading up the tray with meatballs and homemade chips and then serving salad on the side. The leftover meatballs are perfect with an egg or two for breakfast the following morning or thrown together with salad or steamed veggies for a quick and nutritious lunch.

This recipe is gluten and grain free so perfect for those with intolerances or who follow a paleo diet, and can be adapted for those with nut allergies or fructose malabsorption. You can throw these together in under 10 minutes and cook or place in the freezer for an even quicker meal down the track. Enjoy! -Renee

Makes: 18 meatballs

Prep time: 5 minutes

Baking time: 30-40 minutes

Total time: 45 minutes

INGREDIENTS

• 500 g mince

• 3/4- 1 cup almond meal*

• ½ tsp ground turmeric

• ½ small onion, finely diced**

• 2 cloves garlic, finely chopped**

• 1 egg

• ½ zucchini, grated

• 1 tbs tomato paste

• salt and pepper to taste

• large handful of fresh parsley, finely chopped

• 1 tbs olive oil

*Swap for regular breadcrumbs if your prefer, or rice crumbs if you are allergic/intolerant to nuts

**Omit if you are have issues with high FODMAP foods or onion and garlic

METHOD

1. Preheat oven to 180 degrees Celsius. Line a baking tray with baking paper and set aside.

2. Heat the olive oil in a non-stick pan and sauté the onion and garlic for 5 or so minutes until translucent.

3. In a bowl, combine all of the ingredients until well mixed. If the mixture if a little wet, add extra almond meal 1/4 cup at a time.

4. Form the mixture into golf sized balls (you should get 18-19 meatballs) and place on baking tray.

5. Place the baking tray in the oven and bake for 20 minutes. Remove the tray from the over briefly, to turn the meatballs so they brown on the other side and bake for a further 15-20 minutes until the top is golden brown.

6. Serve with salad and homemade chips, pasta/zoodles and sauce or eat with eggs for breakfast. The possibilities are endless!

Quinoa Porridge

This one is for all the mums who are breastfeeding child with allergies or intolerances. Why? Because I can still distinctly remember staring blanking into my pantry searching for a satisfying breakfast while undertaking an elimination diet for my 2-year-old's eczema and non-IgE allergies. 

Only a breastfeeding mum, 3 weeks into an elimination diet, knows just how much a pain in the bum preparing breakfast can be.

If you are egg-free, soy-free, wheat-free, gluten-free, nut-free, oat-free and dairy-free breakfast you can feel like there's no safe foods to turn to - especially for breakfast when you can't reach for a simple omelette or muesli. 

That's where your seeds and gluten-free grains can come in. Staples like quinoa, brown rice and buckwheat are filled with minerals, proteins and starches to help you feel full, have regular bowel motions and give you plenty of energy for chasing your crazy kidlet around the place.

My youngest has stopped breastfeeding but our whole family still continues to eat quinoa porridge for breakfast....because it tastes delicious!

Want some more support with healthy diet options during your elimination diet? Get in touch book an appointment. 

- Lucy x

Ingredients

• 1/2 cup of quinoa (see notes)
• 1 cup of water
• 1/2 cup of safe milk 
• 1 banana
• 1 tsp of sweetener (see notes)
• 1 tsp of cinnamon powder
• 1 medjool date, pit removed (optional)
• Extra water for rinsing and soaking
• Extra fruit, seeds and nuts for toppings

Method

1. If possible soak the quinoa overnight in the bowel with plenty of water.
2. In the morning strain the quinoa in a sieve and rinse throughly.
3. Place quinoa and the cup of water in a small pot on high heat.
4. Cover and bring to the boil.
5. Reduce to a low heat and cook for about 10 minutes until most of the water is absorbed.
6. On the low heat break the banana into pieces and add it to the pot with your choice of milk, the cinnamon and date if you are using it.
7. Stir over low heat until the porridge is a consistency you like.
8. Spoon into a bowl and top with slice fruit, crushed raw nuts and seeds.

Serves 2

Tips

• For quinoa I recommend you use tricolour or plain white variety as they make the porridge a creamier consistency.
• It's not critical that you soak the quinoa but doing this will release phytates from the seeds. This anti-nutrient compound can prevent the absorption of some minerals so soaking and rinsing helps to remove this from the quinoa.
• Safe milk may be coconut milk, almond milk, rice milk.
• I prefer to use maple syrup for a sweetener but you can use honey or rice malt syrup depending.
• Store any leftover porridge in an air-tight container to use for tomorrow's breakfast.

'Cheezy' Rosemary Seed Crackers

I love a good cracker! Especially with homemade dip or a nut cheese like the phenomenal Botanical Cuisine cheeses. Seed crackers are a great way to get extra nutrition into your day, all whilst eating something delicious! These crackers are an excellent source of omega 3 from the flax and chia seeds, zinc from the pepitas and sunflower seeds, calcium from the sesame seeds and protein from all the seeds. 

You can whip these up quickly and have them on hand for whenever hungry strikes. They are also a great one to go for when you get that mid-arvo slump and want to reach for something sugary. Reach for these babies instead and stabilise your blood sugar and get an energy boost from the crunch, protein, carbs and healthy fats!

I hope you enjoy these tasty seed crackers, and check out our other recipes for dips to pair them with here.

INGREDIENTS

• 2 tbs buckwheat groats

• 2 tbs chia seeds

• 1/2 cup flaxseed (linseed)

• 2 tbs sesame seeds

• 1/2 cup sunflower seeds

• 1/2 cup pepitas (pumpkin seeds)

• 1/2-1 tsp salt

• 3 tbs savoury yeast flakes (also called nutritional yeast)

• 1 tsp dried rosemary (crushed)

• 1 cup filtered or tap water

METHOD

1. Preheat the oven to 180 degrees Celcius. Line two baking trays with baking paper or a silicone baking mat and set aside.

2. Roughy chop the sunflower seeds and pepitas.

3. Combine all the ingredients in a bowl and mix well. Allow to set for 20-30 minutes until the water has absorbed and the seeds have become gel like.

4. Spread the mixture across both baking trays, ensuring it is evenly spread and not too thick (you want it less then 1/2 cm thick). Using a pizza cutter or knife, score the mix so the crackers will break apart easily once made (I usually make the crackers approximately 5 x 5 cm).

5. Place the trays in the oven and bake for 20 minutes until slightly brown. remove the trays from the oven, allow to cool slightly then break the crackers apart.

6. Flip the crackers over on the tray, place back in the oven and back for a further 15-20 minutes until golden brown.

7. Allow to cool completely before storing in an airtight container.

Grain & Refined Sugar Free Granola

My go to breakfast pretty much 7 days a week is eggs in some form or other, but every now and then I really want crunchy granola with a bit of fruit and natural yogurt. I'm finding myself eating fewer grain based meals due to digestive issues, it really helps to cut down that stodgy and bloated feeling post eating that I often experience with things like oats. I'd been working on a grain free granola recipe in my head for quite a few months before I finally whipped out the ingredients and had a crack at making it, and boy is it delicious (and easy to make)!

I have this as a snack in the arvo when I need a little pick me up as crunchy foods are great for improving focus and concentration due to the work of our jaws having to chump those harder foods, and the protein and good fats give that slow burn that maintains energy for the rest of the day.

This grain and refine sugar free granola can be enjoyed with yogurt, fruit and milk (dairy free or otherwise), but its also great as a topper for fruit and yogurt or even eaten like trail mix. Enjoy! x Renee 

INGREDIENTS

• 2 cups buckwheat groats
• 1/2 cup sunflower seeds
• 1/2 cup almonds
• 1/4 cup hazelnuts
• 1/4 cup chia seeds
• 1 cup shredded coconut
• 1/4 cup melted coconut oil
• 1/4 cup rice malt syrup
• 2 tsp vanilla essence/extract
• 1/2 tsp ground cinnamon

METHOD

1. Preheat oven to 180 degrees Celsius. Line two baking trays with baking paper or silicon baking mats and set aside.
2. Roughly chop the almonds and hazelnuts and place in a large bowl with the remaining ingredients.
3. Combine well until thoroughly mixed. Scoop half the mixture on each baking tray and spread across thinly and evenly.
4. Place in the oven and bake for 15 minutes, then swap the trays in the oven and stir the mixture around to ensure even baking.
5. Bake for a further 20-30 minutes until golden brown. Allow to cool completely before placing in an airtight container. 

Carrot Hummus with Paleo Crackers

If you're wanting to mix things up in the dip department, then this carrot hummus is definitely one to give a try! It's go a similar spiced flavour to regular hummus with the cumin and coriander, but the roasted carrots add a lovely sweetness to it, and the cashews add a punch nutritionally with protein, calcium and magnesium.

The crackers are great for those who eat paleo, grain or gluten free but also for those who want need a little variety in the cracker department.

You can omit the cashews in the dip and swap the almond meal for more coconut flour or tapioca flour if there's nut allergies or to keep them lunchbox friendly for school. You can also eat the baked carrot as is for a salty and sweet snack (I bake extra for that exact purpose).

The carrot hummus freezes well and the crackers will last 5 days in an airtight container and up to 10 days in a container in the fridge. Enjoy!

Ingredients

• 2 carrots, cut into 1 cm thick disks
• 2 tbs coconut oil, melted
• 1 tsp ground coriander
• 1 tsp ground cumin
• ½ tsp ground sumac (or smoked paprika)
• cracked pepper and a pinch of salt
• Juice of ½-1 lemon
• ½ cup cashews
• 2 tbs tahini
• ¼ tsp salt
• pepper to taste
• ½ tsp each ground cumin and coriander
• 1 tsp olive oil

Method

1. Preheat oven to 180 degrees celcius. Place cashews in a bowl, add 1/2 tsp salt and cover with water, leaving to soak for at least 2 hours (up to 6 hours).
2. In bowl, combine the carrots, 1 teaspoon each of coriander and cumin, the sumac and coconut oil. Place a sheet of baking paper on a baking tray and pour the carrot mixture on top. Spread out and bake for around 20-30 minutes, until crispy on the outside and soft on the inside.
3. Throw the baked carrots, soaked cashews (drained and rinsed), and the rest of the ingredients in a food processor or thermomix and blend until smoothish (depends on the texture you like it). Taste and add salt, pepper, cumin and coriander if necessary. If the mixture is a little too dry, add olive oil a teaspoon at a time until you get the consistency you like.

Paleo Crackers

Ingredients

• 1/4 cup sesame seeds
• 1/3 cup sunflower seeds
• 1 tbs savoury yeast flakes
• 3 tbs melted coconut oil
• 1/2 cup coconut flour
• 1 cup almond meal
• 1/2 tsp salt
• 2 eggs or 2 flaxeggs (2 tbs ground flaxseed + 4 tbs water)

Method

1. Preheat your oven to 180C.
2. If you are using flaxeggs instead of eggs, place the ground flaxseed and water into a cup and mix well. Set aside.
3. In a dry pan, toast the sesame and sunflower seeds until golden brown, this will take around 7 minutes.
4. Place the toasted seeds into a food processor and grind into a fine powder
5. Add the remaining ingredients (savoury yeast, melted coconut oil, coconut flour, almond meal, salt and eggs or flaxegg) and process until well combined.
6. Form the mix into a large ball and flatten with a rolling pin between two sheets of baking paper until the pastry is approx 1/2 cm thick. Using a biscuit cutter or knife, cut the pastry into cracker shapes. Place the baking paper with the cut out pastry on a baking tray and bake for 10-15 minutes, until golden brown. You do want to watch these as the line between golden brown and burnt is pretty fine.

Stored in an airtight container, these will keep for 5 days.