May 21, 2012

FODMAP friendly cacao, coconut and banana muffins

Posted by Samantha Gowing under Cabarita, Cacao, Celebration, Chia, Coconut, FODMAPs
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Cacao, coconut and banana muffins


FODMAPs are Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols – a collection of molecules found in food that can are poorly absorbed in the digestive system which can in turn present with Irritable Bowel Syndrome symptoms including abdominal pain and bloating

The usual food suspects are most dried fruit, onions, garlic, artichokes, asparagus, honey – and the list goes on.

So catering for these fructose intolerant folks can be really tricky as there’s not a lot they can have, so here’s a sweet treat solution that I have concocted.

You can eliminate the sugar entirely if you looking for a Paleo or lower GI snack.
–

3 tablespoons chia seeds
2 oranges, juice and zest
2 ripe bananas
2 teaspoons vanilla
3 eggs
½ cup raw cacao
½ cup coconut sugar
½ cup shredded coconut
2 cups spelt or GF flour
1 teaspoon aluminium free bicarbonate soda

  • Preheat oven to 160 C
  • Soak chia seeds in orange juice for 15 minutes
  • In a food processor, place zest, bananas, vanilla, eggs, cacao, coconut coconut sugar and the spelt or GF flour
  • Add the soaked chia seeds then slowly combine
  • Spoon evenly into patty pans or directly into greased muffin pans
  • Bake for 25-30 minutes until cooked through – test with a skewer if desired

Makes 12 delicious muffins!

 

May 13, 2012

Mothers’ Day Peking duck pancakes

Posted by Samantha Gowing under Celebration, High protein, Just for fun
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Here’s a way to your Mother’s heart – that is if she’s not a vegan!
So get quacking down to your local Chinatown, pick and pluck a duck to take home. They’ll cut it for you and take the bones away of you ask nicely.

This is the fastest way I know to get that Peking feeling without lining up for the Duck Nazi on Smith Street or paying Flower Drum prices.

12 small or 24 very small round gluten free wraps
1 roasted Chinese duck, specially cut for Peking duck
1 large cucumber, peeled and sliced into 2 cm batons
240 ml gluten free hoi sin sauce – recipe below
6 spring onions, sliced lengthways

  • Brush pancake with hoi sin, place duck, then cucumber and spring onion in top centre
  •  Fold one side, then next and roll up from the base. Place upside down on a serving platter

Gluten and guilt free hoisin sauce
5 tablespoons gluten free soy sauce – I use this MegaChef brand from Thailand
3 tablespoons macadamia nut or peanut butter
1½ teaspoons honey
2 teaspoons sesame oil
2 teaspoons Chinese hot chilli sauce
¼ teaspoon garlic, minced
Pinch white pepper

  •  Combine and mix till well blended
 

April 25, 2012

Gluten free Anzac biscuits with lemon curd

Posted by Samantha Gowing under Celebration, Coconut, Collingwood, Happiness, Just for fun, Sweet
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Gowings Gluten Free Anzac Bix

Such an auspicious day deserves a healthy treat so here’s a gluten free favourite for you with the added spoil of lemon curd.

Perfect to sit down with a cold ale and watch the mighty Magpies meet their rivals Essendon in one of the great matches of the AFL season. 
Go Pies! 

Gluten free Anzac biscuits – Yields about 15

1 cup GF plain flour
1 cup rolled quinoa
1 cup brown sugar
! cup shredded coconut
125 g coconut oil
2 tablespoons organic maple syrup
1 tablespoon water
! teaspoon bicarbonate of soda – aluminium free

  • Sift the flour into a bowl. Add the sugar, rolled oats and coconut
  • Melt the butter in a saucepan and add the maple syrup and water
  • Stir the bicarbonate of soda into the liquid mixture
  • Add the liquid to the dry ingredients and mix thoroughly
  • Place walnut-sized balls of mixture on a greased tray and bake at 175°C for 15-20 minutes
  • Biscuits will harden when cool 

Lemon Curd
3 organic eggs
1 lemon, juice and zest
2 tablespoons raw organic honey
6 tablespoons coconut oil, melted

  • In a very clean saucepan, whisk eggs, lemon zest and juice, honey and coconut oil together over a low heat until the mixture thickens into a glossy curd
  • Strain through a fine mesh sieve and allow to cool
  • The curd will continue to set in the fridge
  • Use within 5 days
 

April 22, 2012

Sunday morning superfood smoothie

Posted by Samantha Gowing under Antioxidants, Berries, Breakfast, Byron Bay, Cacao, Coconut, Happiness, Surfing
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Sammy Gowing's Sensational Superfoods Smoothie

Here’s a sunny post surf pick me up for any day. Be sure to use only the absolute best quality protein powder, I prefer the Sun Warrior, which you can find here
You’ll find a great selection of superfoods including raw cacao and the important hormone regulator Peruvian maca here
The Melbourne  Superfoods Masterclass sold out overnight so if you’re keen to attend the next one you can register here or sms 0411 852 387
So if you’re coming to Byron Bay for Splendour then check out the clip below and we’ll see if we can squeeze you into a private cooking class.

Thanks to Nat Kringoudis of The Pagoda Tree for sharing the pic she took after attending the Melbourne Masterclass.

1 tablespoon Sun Warrior vanilla protein powder
1 tablespoon raw cacao
2 teaspoons mesquite
2 teaspoons maca powder
1 cup fresh or frozen berries
2 cups almond milk or coconut water

• Place all ingredients in a blender and process until smooth
Serves 2

 

April 12, 2012

Guava, pomegranate and chia morning puddings

Posted by Samantha Gowing under Breakfast, Chia, Paleo, Pomegranate
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Guava, pomegranate and chia morning puddings

These little beauties are just the ticket if you’re avoiding grains or heavy muesli first thing.

A well appointed superfood, chia is from the annual herb family of mint (Salvia) and is action packed with complete protein, which means it has of the nine essential amino acids in proper proportions including other non-essentials.

In fact chia seeds have so much protein they have an amino acid score of 115% – the complete score is 100% – not too shabby eh?! So I’ve soaked them and pureed some awesome fresh guava – just picked by our man Johnny Cutts on his organic farm up the road in Duranbah - and then topped these pretty little puds with fresh pomegranate seeds which are just brimming with vitamin C.

So do yourself a favour and chia up – you’ll be glad you did when you wrap your laughing gear around my latest superfood recipe!

Oh, if you don’t have any guava, just puree some berries, strawbs would be perfect!

1 cup chia seeds
2 cups water
6 guava, peeled, pureed and strained; pips discarded
1 tablespoon pomegranate seeds
2 teaspoons vanilla essence
2 teaspoons agave syrup

  • Soak chia seeds in water for about 15 minutes until they swell and become mucilaginous – that means slippery ‘n’ sticky
  • Fold in most of the guava puree, vanilla essence and agave. Spoon into ramekins and top with remaining guava puree and pomegranate seeds
  • Chill overnight and serve at room temperature for breakie with my delicious coconut yoghurt
  • Guaranteed to bring a chia-ry smile to ya gluten free, high protein dial – promise!

**Yields bout 8 small ramekins depending on their size

 

March 10, 2012

Figs with coconut yoghurt

Posted by Samantha Gowing under Coconut, Figs, Happiness, Probiotic
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Figs with coconut yoghurt

4 fresh ripe figs, trimmed and cut into quarters
2 tablespoons coconut yoghurt

  • Cut figs and serve alongside coconut yoghurt

We don’t use dairy at Cabarita Ocean Retreat and are forever devising concoctions that are dairy free for our guests who are dreaming of that cheesy feeling. So there’s no cow or sheep’s milk yoghurt for breakfast, which meant that necessity and consumer demand led to my first trial batch of coconut yoghurt. Here’s how I made it.

Coconut Yoghurt

2 young Thai coconuts, opened and flesh removed to yield about 1½ cups of flesh

1¼ cups coconut water from the 2 coconuts you will open, so strain well first

1 teaspoon probiotic powder – I used 4 capsules of Metagenics Ultra Flora DF

- a dairy-free proprietary probiotic blend that includes the therapeutic strains Lactobacillus acidophilus

  • In the Thermomix – or other fancy high speed blender – puree the coconut meat and water until it is thick and creamy
  • Stir in the probiotic and then transfer into a sterilised jar, seal and incubate in a dehydrator at 100 C for 4-6 hours
  • Remove from dehydrator, allow to cool and then chill
  • Use within 5 days
  • Yields about 500 ml or more depending on how much flesh you get from your coconuts
 

March 8, 2012

Feeling Hot Hot Hot

Posted by Samantha Gowing under Chilli, Metabolism, Stimulant
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Sammy Gowing's Red Hot Chilli Jam

Want to speed up your metabolism so you burn more fat?

Eating chilli is a well known tactic in the fight against unwanted body fat and a spoon or two of killer chill jam is just the ticket to boost your digestive fire. 

All hot chillies contain capsaicinoids, natural substances that produce a burning sensation. This substance in chillies is capsicum.

It is concentrated in the veins of the fruit (not the seeds) and stimulates the nerve endings in your mouth, fooling your brain into thinking you’re in pain. Capsaicinoid content is measured in parts per million. These parts per million are converted into Scoville heat units, the industry standard for measuring a chillies punch. See the scale below.

Red hot chilli jam
½ cup macadamia nut oil – more for sealing jars
3 cloves garlic, peeled and chopped
2 brown onions, peeled and chopped
100 grams birdseye chilli, finely chopped
200 grams long red chill, seeded and de-ribbed and finely chopped
1 ½ cups palm sugar
½ cup tamarind paste
½ cup coconut oil

  • Heat oil in a large pan and add onions and garlic
  • Add chilli and palm sugar continue to cook until chilli is soft and the jam has started to thicken a little
  • Then add the tamarind paste to taste – more if you like the sour flavour
  • Add coconut oil so the jam will set well
  • Spoon into sterilised jars, seal with a little macadamia oil and secure the lid
  • Refrigerate for up to a month

Here’s the Scoville Heat Unit for you to compare
Scoville Heat Unit (SHU) rating of some chillies:

Bell and Sweet Italian 0-100
Pepperoncini 100-500
New Mexico 500-1,000
Poblano & Espanola 1,000-1,500
Ancho & Pasilla 1,000-2,000
Rocotillo peppers 1,500-2,500
Cascabel & Cherry 1,000-2,500
Jalapeno & Mirasol 2,500-5,000
Wax 5,000-10,000 Serrano 5,000-15,000
de Arbol 15,000-30,000
Cayenne & Tabasco 30,000-50,000
Chiltepin 50,000-100,000
Jamaican Hot 100,000-200,000
Scotch Bonnet & Thai 100,000-350,000
Habanero 200,000-377,000

 

February 26, 2012

Raspberry, fig and coconut muffins

Posted by Samantha Gowing under Berries, Cabarita, Coconut, Happiness
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Raspberry, fig and coconut muffins

Another glorious day here in paradise with the sun beating down over the Cabarita headland. Hopping around outside our kitchen is Cappuccino, a very pretty fawn rabbit whom we insist on keeping as a pet and hope they’re aren’t 20 more bunnies by week’s end!

Here’s a Sunday treat for you. Use dried or new season’s fresh figs, fresh or frozen berries are just as good and lots of coconut for that tropical vibe!                               

1 cup/180 g dried figs, chopped
1 cup/180 g fresh or frozen raspberries
1 cup/250 ml water
1 teaspoon orange blossom water
1 cinnamon stick
1 teaspoon vanilla
1 orange, juice and zest
1 ½ cups/180 grams gluten free flour or coconut flour – or a blend of both
1 cup/60 grams shredded coconut
1 cup/115 grams pecans, chopped
1 cup/250 ml rice or almond milk
2 organic eggs
Coconut oil for greasing

  • Preheat oven to 170 C.
  • Grease a 24 hole mini muffin pan with coconut oil
  • Put the figs, raspberries, water, orange blossom water, cinnamon, vanilla, orange zest and juice into a saucepan
  • Simmer gently until most of the liquid has been absorbed – about 5 minutes
  • Allow to cool slightly then transfer to a food processor and add the flour/s, coconut, nuts, and rice milk and mix to combine
  • Spoon the mixture into the greased muffin tray and bake for 40-45 minutes or until a skewer comes out clean when inserted into the centre
 

February 21, 2012

MELBOURNE: Organic Superfoods Masterclass March 17th

Posted by Samantha Gowing under Alkalising, Antioxidants, Celebration, Happiness, Organic, Paleo, Passion, Raw, Surfing
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The Ultimate Organic Superfoods Masterclass March 17th Melbourne

 

MELBOURNE

Organic Superfoods Masterclass
Saturday 17th March 2012
11.30-2.30pm
LG KItchen Sth. Melb. Market

$195 inclusive of lunch, a glass of wine and nutrition handbook
Limited availability
Selling fast!

OR
Contact us directly for tickets
0411 852 387
getsmart @ foodhealthwealth dot com
Read More

Organic Superfoods Masterclasses in Brisbane - Sydney - Melbourne - Byron Bay

 

February 21, 2012

Shrove Tuesday Citrus Polenta Pancakes

Posted by Samantha Gowing under Celebration, Polenta, Surfing
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For the shrove of it

So it’s Shrove Tuesday, the day that precedes Ash Wednesday that heralds the beginning of Lent. Traditionally it’s Pancake Day, a day to indulge yourself before the dietary restrictions of “Giving it up for Lent”. 

As those dedicated febfasters will know, abstinence can be a good thing, especially when there’s only eight days to go! But before you give up anything for Lent, have a crack at these little beauties.

I initially created this recipe for Surf Haven Bali but somehow it’s managed to never get a guernsey here on Bitter Sweet Sour – so here it is for Pancake Tuesday. Serve with guilt free yoghurt of your choice.

½ cup polenta
30 g rice flour
Pinch salt
1 egg
½ cup rice milk
1 orange, zest and juice
30g melted butter
1 dessertspoon coconut oil for frying

  • Mix together all dry ingredients
  • Beat the egg, then add in the melted butter and milk
  • Fold in the dry ingredients. Mix until just blended. Fold in the orange juice and zest
  • Allow to rest for 10 minutes before frying
  • Melt some coconut oil in a skillet on medium high. Dollop in about 1/2 cup of batter. Wait
  • for the bubbles to appear and begin popping, then flip over the pancake
  • Cook until browned
 

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