Moist Apple Cake
As nearly everybody likes cake now and then, here is a recipe with lots of wholesome ingredients, and instead of sugar I use honey. You can replace sugar with honey in any recipe, just half the amount, for example instead of 100 g sugar use 50 g honey. So enjoy a piece of apple cake with a good conscience! It is good to make your own, as most commercial cakes are loaded with sugar and additives.
Dough
- 150 g butter
- 4-5 Tbsp honey
- 2 eggs
- 100 g ground almonds or sunflower seeds
- 100 g desiccated coconut, fine
- 250 g wholemeal flour, 3 tsp baking powder
- 1 tsp cinnamon, rind of a lemon
- 100 ml milk, cream or coconut cream
- 100 g dates, chopped and soaked in lemon juice for 2 hours
Glaze
- 1 Tbsp honey, 2 tbsp cream or coconut cream
- 2 Tbsp lemon juice
Top
- 4 apples, cut into 12 segments each
- sunflowerseeds to sprinkle on top of cake
Melt butter, add honey and whisk vigorously, add eggs and whisk again.
Combine all dry ingredients, add to the batter. Stir, add lemon rind and dates with the juice, stir. Add milk, the dough should be quite soft so the cake will be moist.
Butter a spring form, sprinkle with sunflower seeds and pour the dough in. The dough should be 2 - 3 cm high. Press the apple slices into the dough, pour the glaze over the apples, sprinkle with sunflower seeds.
Bake at 170 C for about 35-45 minutes.
Remove from springform and cool on a wired rack. Serve with whipped cream. Tastes really good the next day, if there is some left!
Gluten-free version: replace wholemeal flour with maize flour/Polenta.
Potato Pizza
Base
- 250 g wholemeal flour
- 2 tsp. dried instant yeast
- 3 Tbsp. cold-pressed oil
- ¼ tsp. salts
- 100 – 150 ml water
Topping
- 100 g grated cheese, mozzarella or tasty
- 4 cloves crushed garlic,
- 100 g leek and 1 onion, finely chopped,
- 1-2 raw potatoes, washed and thinly sliced,
- 1 tsp caraway seeds
- salt and pepper to taste
Put flour into a bowl, add instant yeast and mix, add oil, water and salt, and stir with a big spoon. When thoroughly mixed, start kneading until the dough is smooth and elastic (about 5 minutes).
Cover bowl with plastic bag. Dough needs to rest for at least ½ hour. (It can also stay in the fridge for up to 10 hours.) When the dough is doubled in size, knead it again for a few seconds, sprinkle with flour and use a rolling pin to form a round flat base, about ½ -1 cm thick. It will double in height. Place on a buttered tray and sprinkle with chopped garlic and half the onion.
Spread thinly sliced potatoes on it. Sprinkle leek, onion and caraway evenly on top. Cover with grated cheese. Bake in a preheated oven for about 20 minutes at 200 C.
This dough can be used for pizzas, quiches, rolls and flat breads.
Millet Vegetable Pilaf
Millet is an excellent source of calcium, iron and protein and contains all amino acids. It cooks up easily, tastes delicious and is easy to digest. It can be used similar to rice, whole or ground as porridge and contains no gluten.
Ingredients
- 150 g hulled millet
- 450 mil water
- 1 vegetable stock cube
- ½ tsp ground coriander
- 1 onion, chopped
- ½ leek, chopped
- 1 carrot, grated
- 1 red capsicum, chopped
- ½ tsp salt
Wash millet 3 x with
hot water to remove dirt and oil, place washed millet in a casserole dish and add 450 mil water. If you soak the millet for an hour in the water, the cooking time will be reduced.
Add all the other ingredients, except the salt, mix together and bring to the boil. As soon as millet boils, reduce heat and simmer for 5 minutes, do not remove lid. Do not stir the pilaf at any time as millet burns easily.
Give millet some minutes to absorb all the water and add salt at this stage if necessary. The dish is ready to eat when all the water is absorbed.
Carrot/Leek/Sundried Tomato Salad
Ingredients
- Ingredients: 400 g coarsely grated carrots
- 100 g finely chopped leek
- 2 chopped oranges
- 10 sun-dried tomatoes, chopped
- 2 small grated apples
- bunch of greens: chives, parsley or spinach
- 2 cloves of garlic, finely chopped
- 100 g grated feta cheese - optional
Dressing
- juice of one lemon,
- 3 Tbs balsamic vinegar
- 6 Tbs avocado or olive oil, cold pressed
- ½ tsp salt, freshly grated pepper
Make the dressing first:
Combine all ingredients except oil, whisk and gradually add oil.
Grate carrots coarsely, add all other ingredients. If you use feta, omit the salt or use less. Add dressing and mix. This salad keeps well for a few days in the fridge.
Variation: Add sprouts, from lentils or mung beans. Or add pumpkin seeds or sunflower seeds.
Sprout & Mushroom Salad
Ingredients
- 300 g small mushrooms
- 150 g mung bean or lentil sprouts
- 1-2 capsicum, finely cut lengthways
- handful of chopped parsley or coriander
Dressing
- 80 ml olive or sunflower oil
- 3 cloves garlic, crushed & finely chopped
- freshly ground black pepper
- juice of 1 lemon
- ½ tsp. salt
- 1 tsp. honey
Make the dressing first:
Mix garlic, lemon juice, honey, salt and pepper. Gradually add the oil, stirring constantly when pouring the oil into the lemon juice mixture.
Wash each mushroom quickly under running water, so they do not absorb it. Dry them with a paper towel or cloth. Cut into halves or quarters and put into a big bowl.
Pour dressing only over the mushrooms; let them soak for about ½ hour.
Add sprouts, capsicum and parsley and mix well. Serve on a bed of greens..
Nutritious Gluten Free Bread
A healthy and tasty alternative to commercial gluten-free breads which often contain refined starches from arrowrot, sago and tapioca. Is also suitable as a pizza base. Buckwheat and millet are highly nutritious easy digestable grains, full of minerals and protein.
Ingredients
- 100 g each of freshly ground millet and buckwheat (use coffe grinder)
- 100 g polenta
- 1 teaspoon salt
- 2 teaspoon instant yeast
- 1-2 tablespoon linseed
- sunflower, sesame or poppy seeds for decoration
- approx. 350 mil water, 1 teaspoon honey dissolved in the water
Mix all dry ingredients, add water with honey and stir well. Dough should be like a stiff batter. Knead for a few minutes and let rise for one hour. After rising, stir dough again. Spoon into buttered loaf tin and bake at 180°C for about 30 minutes. You can use a muffin tray to make small rolls, which can be frozen. This dough is also a good gluten-free pizza base.
ABC Salad — Apple-Beetroot-Carrot
Ingredients
- 2 apples
- 2 carrots
- lettuce leaves
- 1-2 raw beetroot
- 2 tsp. honey
- chives
Dressing
- 2 Tbsp. lemon juice
- 2-3 Tbsp. oil
This salad tastes very nice without any seasoning. But you can add salt and pepper to taste.
Core, but do not peel the apples, grate them coarsely. Grate washed unpeeled carrots and raw peeled beetroot. Combine the vegetables in a bowl, drizzle honey over, add the oil and the lemon juice. Mix well. Serve on individual small plates on lettuce leaves and sprinkle with chopped chives. Looks and tastes great!
Variations: Instead of beetroot, chop 1 small leek very fine and mix with the apples and carrots. Add 2 Tbsp cream or coconut cream to the dressing.
Millet porridge with Mango Pulp
Millet is an excellent source of calcium, iron and protein and contains all amino acids. It cooks up easily, tastes delicious and is easy to digest. It can be used similar to rice, whole or ground as porridge and contains no gluten.
Ingredients
- 200 g hulled millet, coarsely or finely ground
- 600 ml water
- 1-2 tablespoon honey
- 100 ml cream or coconut cream
- 1 teaspoon cinnamon
- freshly ground linseed
- freshly crushed fruit like mango, paw paw or berries are great!
Pour cold water into a saucepan, add the millet and bring to the boil, stirring a few times to avoid lumps. As soon as the cereal starts boiling, reduce heat to low and boil for a few minutes stirring constantly. Cool a few minutes, add honey, cream and fruit pulp. Pour into plates, sprinkle with cinnamon and freshly ground linseed.
Fruit Salad with Buckwheat Sprouts
Sprouted seeds are low in calories but rich in essential nutrients. During the first days of sprouting, the vitamins, minerals, proteins and enzymes multiply! Sprouts are one of the few known complete foods! In case of a natural or man-made disaster, we could survive on 1-2 cups of sprouts a day!
Ingredients
- 1-2 cups of buckwheat sprouts (or rye or wheat sprouts)
- 1 grated apple
- 1 mashed banana
- 1-2 kiwifruit
- 1 pear (chopped)
- 1-2 tablespoon of pumpkin or sunflower seeds
- juice of 1 lemon or lime
- dash of cinnamon
Prepare fruits, add lemon juice and mix with the sprouts. Sprinkle with cinnamon, nuts and honey. Serve immediately. This is suitable as muesli in the morning, could be a healthy lunch or dessert. Full of vital substances essential for your health. Enjoy daily!
Bright Green Dip
Ingredients
- ½ cup cooked white beans
- 100 g cream cheese
- ½ tsp wasabi (Japanese horseradish paste)
- ½ cup defrosted green peas
- ½ cup chopped parsley or basil
- salt and pepper to taste
Put all ingredients in a blender and process until you get a smooth paste. Tastes also great as pasta sauce, cold or lightly heated.
Dairy free variation: Instead of cream cheese, add 3 tbsp cold-pressed olive or sunflower oil or 3 tbsp of tahini.
