Vegan Broth

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Vegan Bone Broth

This healing vegan bone broth is nourishing, gut-friendly and tastes fabulous!

Prep Time 15 minutes

Cook Time 2 hours 20 minutes

Calories 78 kcal

Ingredients

  • 3 large carrots , chopped

  • 3 celery stalks , chopped

  • 1 large onion , quartered

  • 2 - 3 garlic cloves , skin on

  • 1 can whole peeled tomatoes, juice removed

  • 1/3 cup dried chickpeas

  • 75 - 100 g dried shiitake mushrooms

  • 30 g wakame seaweed

  • 1 tablespoon miso paste

  • 1 bunch parsley

  • 10 cups water

Instructions

  1. Add all the ingredients into a slow cooker. Stir and then put on the lid.

  2. Set the heat to medium and set the timer for 2 hours.

  3. Pour the contents through a fine strainer, being sure to only capture the liquid. Discard the veggies or blend them up with some water for a soup.

  4. Pour the vegan bone broth into jars and allow to cool to room temperature. Seal and freeze or keep in the fridge for 4 - 5 days.

  5. To serve, either drink the broth cold or gently reheat on the hob. Taste and add a touch of salt and pepper and fresh chopped parsley.

Vegan, Gluten Free Pancakes

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Makes 10-12 4" Pancakes 

INGREDIENTS

·         1 cup gluten-free all-purpose flour

·         1 tablespoon ground flaxseed

·         2 teaspoons baking powder

·         2 teaspoons ground organic cinnamon

·         1/4 teaspoon salt

·         2 tablespoons honey

·         1 teaspoon vanilla essence

·         1/4 cup unsweetened applesauce – baby food is fine 😊

·         1 cup any non dairy milk

INSTRUCTIONS

1.     Grease a frying pan and heat.

2.     In a medium mixing bowl, sift together the flour, ground flaxseed, baking powder, cinnamon, and salt.

3.     In a separate bowl, combine the honey, vanilla, applesauce, and milk. Slowly mix half of the liquid into the dry ingredients, stirring continuously, and the rest 1/4 cup at a time to avoid a runny batter. Mix until you get the lumps out of the batter.

4.     Begin to cook the pancakes, using about 1/4 cup of the batter for each one.

5.     Cook for 1 to 2 minutes, until they start to bubble around the edges and flip. Cook for another 1 to 2 minutes. Remove from the pan, and serve with chopped banana and honey or for lower GI spike try Yacon syrup.

Making Your Own Bone Broth

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Ingredients 
Serves: 8 

  • 1 teaspoon whole black peppercorns

  • 2 bay leaves

  • cold water to cover

  • 2 tablespoons apple cider vinegar

  • 1 teaspoon Himalayan pink salt

  • Method
    Prep: 25min  Cook: 8hr 25min 

    1. Preheat oven to 200 C / Gas 6. Line a baking tray with foil; spread beef bones out on prepared baking tray.

    2. Roast bones in the preheated oven until browned, 25 to 30 minutes.

    3. Place carrots, celery, onion, garlic, peppercorns and bay leaves in a slow cooker. Place roasted bones over vegetables; pour in enough cold water to cover bones. Add apple cider vinegar and salt.

    4. Cook on Low for 8 hours. Pour broth through a fine sieve into a bowl and discard peppercorns and bay leaves, you add can add back in the other softened veggies if you want a thicker soup .

    Great for gut health and healing the digestive tract.

Amie's Spanish Chicken - Treat Night

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The simple supper dish makes a lovely weekend treat - perfect for dinner parties or those looking to avoid takeaways!

Serves 6

3 tbsp Olive Oil

2 tsp Himalayan Salt

2 tsp Black Pepper

1 tbsp Plain Flour

2 tsp Smoked Paprika

8 Skinless, boneless chicken thighs, cut into chunks

1 Onion, finely chopped

1 Red Pepper cut into cubes

1 Orange Pepper cut into cubes

180g Cooking Chorizo cut into slices

2 Garlic Cloves, chopped

1/2 tsp Cayenne Pepper

800ml Organic Chicken Stock / Bone Broth

3 tbsp Chopped Flat Leaf Parsley

300g Basmati & Wild Rice mix

75g Frozen Peas

  1. Heat 1.5 tbsp of the oil in a large pan. Add flour, salt and peeper and paprika to a zip lock bag. Ad chicken and mix / shake bag well to coat the chicken. Fry for 4 minutes to brown chicken until golden brown then pop chicken in a low heat oven to rest.

  2. Heat remaining oil and cook onion and peppers until soft then add chorizo and cook until it begins to turn crispy. Add garlic and cayenne pepper and cook for a further minute.

  3. Add stock, return chicken to the pot. Add 2 tbsp of parsley and bring to boil. Reduce to low heat, cover and cook for 10 minutes.

  4. Add dry rice and stir well. Cover and cook on a low heat for 15 minutes until rice has cooked. Stir in peas and rest for 5 minutes with lid on but heat off. Serve with sprinkling of fresh parsley.

    680 cals per portion 69g carbs, 27g fat, 1.6g salt, 4g fibre

Amie's Asian Chicken Salad

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This vibrant salad is tasty as well as healthy! 245cals per serving, 13g carbs, 8g fat, 1.3g salt, 4.5g fibre

Serves 4

2 chicken breasts (skinless & boneless)

Pinch Himalayan salt

4 tbsp lime juice

4 tsp Thai fish sauce

1.5 tsp Xylitol

Pinch of chill flakes

1 Little gem lettuce, shredded

100g beansprouts

1 large carrot, shave with vegetable peeler

15cm piece of cucumber - deseeded and finely sliced

1/2 red pepper - finely sliced

1/2 yellow pepper - finely sliced

15 cherry tomatoes - halved

Small handful mint leaves, chopped

Small handful coriander leaves, chopped

50g salted peanuts

  1. Poach chicken in saucepan in salty water so its just covering the chicken for 10-12 minutes or until cooked through. Let cool, thinly slice.

  2. Whisk lime juice, fish sauce, Xylitol, salt, and chilli flakes together in a large serving bowl

  3. Add in all the other ingredients and mix together with your hands to ensure sauce covers all the veg and chicken. Save a sprinkle of herbs and the nuts to add just before serving.

Amie's Veggie Soup

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Prep Time: 10 mins

  • Cook Time: 45 mins

  • Servings: 6 

INGREDIENTS

  • 2 tbsp extra virgin olive oil

  • 1 large onion, diced

  • 3 cloves garlic, minced

  • 3 medium carrots, diced

  • 3 stalks celery, diced

  • 2 medium potatoes, peeled and diced

  • 2 tsp Italian seasoning

  • 4 cups organic vegetable broth + 1 cup water

  • 2 x can diced tomatoes

  • 1 bay leaf

  • 1/4 cup parsley, chopped

  • 2 handfuls of spinach

  • 2 handfuls of kale (stalks removed)

  • 2 tsp Himalayan salt

  • Freshly ground black pepper

INSTRUCTIONS

  1. Heat oil in a large sauce pan over medium-low heat. Once hot, add onion, garlic and a teaspoon of salt and cook about 8 minutes. Add carrots, celery, potatoes and cook for 5 more minutes, stirring often. Add Italian seasoning and cook for one more minute.

  2. Add broth, water, tomatoes, bay leaf, and several grinds of pepper. Bring to a boil and then reduce the heat to low and simmer, covered until the vegetables are tender, about 35 minutes.

  3. Remove from heat and stir in parsley, kale spinach. Leave for 2 minutes then remove bay leaf and season

Amie's Grown Up Beetroot Avocado Brownies

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Amie’s Low GI Grown Up Beetroot & Avocado Brownies

Ingredients

1 extra large, raw beetroot (or 3 small)

1 small, ripe avocado

1 shot of strong coffee

50g extra virgin coconut oil

3 tbsp carob syrup

3 organic medium eggs

150g buckwheat flour

50g finely ground almonds

2 tsp baking powder

6 tbsp organic 100% cocoa powder

½ tsp Himalayan salt

75g of 85% dark chocolate

 

For the topping:

Seeds from 1 vanilla pod

1/2 ripe avocado

20g coconut oil, melted

3 tbsp carob syrup

3 tbsp organic 100% cocoa powder

 

Instructions:

Heat oven to 180°C and lightly grease a square shallow baking tray with coconut oil.

Cut the skin off the beetroot but leave it whole. Peel and grate the beetroot and put to one side.

Melt the coconut oil over a low heat in a saucepan.

Blend together the avocado, coconut oil, carob syrup and coffee until smooth.

Beat the eggs together.

Transfer the avocado mixture to a large bowl and gently whisk in the grated beetroot and beaten eggs.

In a separate bowl mix together the buckwheat flour, ground almonds, cocoa powder, baking powder and salt thoroughly.

Add the flour mix to the beetroot mixture and fold in gently with a metal spoon.

Roughly chop the chocolate into small chunks.

Stir the chocolate into the mixture.

Spoon into the baking tray, smooth the top with a spatula and bake for 25 mins until the brownie is well risen, coming away from the tin.

Allow to cool on a metal rack.

 

For the topping:

Mix all the ingredients together in a blender until it forms a thick and glossy paste. Spread the topping over the cooled brownie.

Cut the brownie into squares and enjoy!