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Gluten intolerance

No Bake Raw Healthy Vegan Peanut Butter Energy Bites

Prep Time: 10 min

Cook Time: 0 min

Ready in: 20 min

Yield: 20-25 1″ balls

 

Ingredients

  • 250 grams natural peanut butter (we like chunky but smooth works too, be sure to choose one that is a natural peanut butter as it will contain less added salt, sugar or hydrogenated oils).
  • 80 grams honey (agave or maple syrup can be used for a vegan version
  • 2 teaspoons of vanilla extract
  • 150 grams rolled oats
  • 50 grams of chopped, roasted hazelnuts
  • 50 grams of cacao nibs

 

 

These energy bites are so simple to make!

Mix all your dry ingredients together in a bowl, then add the wet ingredients.

Once all the ingredients have been thoroughly mixed refrigerate for 10-15 minutes (this will help determine the consistency).

Shape into balls with a diameter of about an inch.

Depending on the type of peanut butter you use, you may need to add more honey or peanut butter to help the energy bites come together. If the mixture seems very dry you can also add a little water.

Feel free to play around with the ingredients until you get the consistency/flavours that you prefer.  You can try different nut butters, shredded coconut, dried fruits, seeds etc. The flavour combinations are endless…have fun with it!

These peanut butter energy bites will keep for about a week in the fridge in a sealed container.

 

If you fancy more health conscious recipes check out our Upcoming Classes.

Our classes are only €30 per person and include demonstrations, a recipe folder, tastings and a wealth of knowledge from a professional chef and nutritional therapist.

 

Hearty Mushroom & Black Pudding Soup

1 onion

250g/8oz mushrooms

1 clove garlic

½ stick celery

250g/8oz black pudding

1oz/25g butter

2/3 medium potatoes cubed

750 mls water

1 chicken stock cube

100mls cream

salt & pepper

 

  • Melt butter in heavy based saucepan
  • Add onions, garlic, celery, mushrooms and potatoes
  • Gently sweat for 5 minutes
  • Crumble in the black pudding and cook for a further 2-3 minutes
  • Stir in the water and stock cube
  • Gently simmer for about 20 minutes or until the potatoes are soft
  • Add in the cream and blend
  • Season to taste

Lemon & Garlic Hummus

 

1 x tin Chickpeas

2 x cloves Garlic

Grated rind & juice of 1 Lemon

2 x tbsp Tahini paste

2 x tbsp Olive Oil

1 x tsp ground Cumin

Salt & Black Pepper

 

 

  • Drain the chickpeas but reserve the liquid
  • In a food processor blend everything together and slowly add about half of the liquid until you get a smooth and creamy consistency like mayonnaise.
  • Season with salt & pepper to taste.
  • Serve with crunchy vegetable crudités or homemade tortilla chips.
  • This will keep in the fridge for up to 4 days.

Super Green Breakfast Smoothie

 

2 x green apples

1/4 x fresh pineapple

1 carrot

1 x thick slice fresh lemon

1 large handful of washed fresh spinach

1 small pot natural yogurt

  • Juice the apple, carrot, pineapple & lemon
  • Add fresh juice to blender with spinach & yogurt
  • Blend until smooth & consume within 20 minutes for maximum benefit.

Energy Balls

130g Smooth peanut butter

100g porridge oats

60g desiccated coconut

50g ground flax/linseed

50g Dark chocolate chips

100g honey or agave syrup

1 x tbsp chopped almonds

1 x tsp vanilla extract

  • Mix all the ingredients together in a bowl with a spoon until well combined
  • Place in the fridge for 15 minutes to chill before shaping into balls
  • Once chilled roll into balls of whatever size you would like (mine were about 1″ in diameter)
  • Store in an airtight container in the fridge for up to one week
  • Makes 20-25

 

 

 

Here are the recipes for the nibbles Richard bought with him to be tasted at the Blue Sky Event on Sunday 9th November 2014

Smoked Salmon & Cream Cheese Mousse

 

4-5 slices smoked salmon

1 small tub cream cheese/block of Philadelphia

1 small carton cream

Salt & Pepper to taste

1 teaspoon chopped fresh chives (not essential)

1 teaspoon sweet chilli sauce or honey

 

  • Combine salmon, cream cheese, sweet chilli or honey in food processor
  • Slowly trickle in cream while motor is running until mix is soft consistency
  • Add salt and pepper to taste
  • Mix in chives or sprinkle on top for presentation

Spread on homemade brown bread or on homemade crostini’s

This will keep in the fridge for up to a week

 

Guilt-Free Vegan Sweet Potato Brownies

gluten free brownies

makes 15-20 squares

  • 3 cups peeled, chopped, cooked and cooled sweet potato
  • 3 cups dates, pitted
  • 1 cup unsweetened plant-based milk
  • 3/4 cup high-quality unsweetened cacao powder
  • 3/4 cup chopped sugar-free vegan dark chocolate *
  • 3/4 cup brown rice flour
  • 1/4 cup potato starch (or cornstarch)
  • 4 heaped tbsp all-natural peanut butter (any kind of nut butter will do)
  • 1 1/2 tsp vanilla essence
  • 1/2 tsp maldon salt
  • 1/2 tsp baking powder
  • 1/2 cup chopped walnuts, optional

1. Preheat oven to 175 degrees Celsius/350 degrees Fahrenheit. Start by processing the cooked sweet potato in a food processor until completely smooth. Add in the milk, dates, vanilla and nut butter as well and continue processing until you have a creamy paste.

2. In a separate bowl, stir together all the dry ingredients except for the chopped chocolate (and optionally the walnuts). Pour the wet mixture in to the bowl and stir thoroughly. Finally stir the chocolate (and walnuts). Save about 2 tbsp of the chopped chocolate!

3. Pour the batter into a rectangular cake pan lined with parchment, sprinkle the 2 tbsp of chopped chocolate on top and place in the preheated oven. Bake for 50-60 minutes, or until a toothpick comes out clean and the top has started getting a few cracks. Let the cake cool completely.

Now you have two options. You can either slice them up right away after they have cooled completely or you can transfer the pan into the fridge and let it stay for 2+ hours. It really depends on what you prefer. In my humble opinion, brownies are the type of dessert that tastes even better after a whole night in the fridge. This will make them very chewy, dense and firm.

 

If you decide on eating them right away, they will be slightly more moist but still incredibly delicious. You can always slice them up, have a taste and place them back in the fridge if you want them to be firmer!

 

To cut the cake simply lift up the parchment to remove it from the pan and slice it into 15-20 brownie squares.

 

Store any left-overs in the fridge and they will keep nicely for at least up to 1 week.

 

SUPER HEALTHY GLUTEN FREE LAMB MEATBALLS WITH COURGETTE SPAGHETTI

healthy eating
healthy eating

1lb minced Lamb

5oz cooked brown rice

1 onion finely diced

2 cloves garlic crushed

1 carrot grated

1tsp dry or fresh mixed herbs

1tsp ground cumin

1tsp curry powder

1 egg

Salt & black pepper

 

  • Combine all ingredients together in large bowl
  • Thoroughly mix by hand or with fork
  • Divide mix into equal quantities and shape into round balls.
  • Heat oil in frying pan and seal (brown) meat.
  • Place the meatballs on a baking tray and transfer to oven gas 5/190ºC
  • Cook for 20mins approx.

Tomato Sauce

 

1 clove garlic crushed

1 onion finely chopped

½ carrot finely diced

1 tins chopped tomatoes

1 dsp tomato puree

150mls water

Salt & black pepper

A few leaves of fresh basil

Oil for frying preferable rapeseed oil

 

  • Heat oil in a pot
  • Add garlic, onion & carrot
  • Cook  for 3-4mins
  • Stir in remaining ingredients and season
  • Simmer for 15mins and then add chopped basil
  • Blend into a smooth sauce

 

Courgette Spaghetti

This is a quick and nutritious alternative to traditional pasta & a great way to get some veggies into the kids

how to make courgette spaghetti
how to make courgette spaghetti

Allow one large firm courgette for two adult portions.

Top and tail the courgette.
Thinly slice length ways.
Cut each strip length ways again into spaghetti.
Heat a tbsp of rapeseed oil in a hot pan and fry the courgette for 2 mins until softened.
Season with salt & pepper and serve immediately

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Nourish by Nature              

Complementary Therapy Centre & Cookery School


Gluten – why so many of us react to it?

Gluten has become one of the major dietary components that so many of us have an adverse reaction to. In the last 40-50 years the incidence of coeliac disease and other gluten related illnesses has skyrocketed. This is most likely due to how our grains are grown and genetically modified. Through modifying and hybridising these plants, they have become easier and faster to grow, resistant to harsh environments and ultimately more profitable to produce.

Gluten is a protein found in wheat, spelt, oats, rye, barley and products made from them. Gluten sensitivity causes inflammation of the gut, eventually leading to intestinal permeability or ‘leaky gut’. This can trigger allergies, sensitivities and inflammation in the body. The lining of the small intestine contains millions of tiny hair like projections called villi which absorb our nutrients from our food. Coeliac disease is a condition, where gluten causes an autoimmune reaction in which the immune system mistakenly attacks itself. This results in the lining of the small intestine becoming damaged, thereby reducing the person’s ability to absorb nutrients from food. The process may damage other areas of the body also and increase the risk for diseases like bone disease, anaemia and intestinal disorders. Symptoms of gluten sensitivity can include:

Diarrhoea     Constipation    Weight Loss    Chronic Tiredness    Anaemia    Indigestion    Depression    Infertility      Mouth Ulcers     Abdominal Cramps    Vomiting    IBS

Research studies cited in many medical journals have linked Gluten Sensitivity to behavioural and developmental disorders in children such as Autism, ADHD, and Asperger’s Syndrome

 

 

By Richard Sheehan Nutritional Therapist Dip NT mIANT

 

 

If you feel that Gluten doesn’t agree with you, I will be in Horan’s Health Store, Listowel on Thursday & Friday 29th & 30th May 2014 – 10am – 4pm

Seeing clients on an individual basis for approx. 20 minutes to give professional advice and information on this topic.

Booking essential – contact Horan’s directly for appointments on 068 24356

Cost €20

 

We had a great turnout at our talk in Listowel Family Resource Centre yesterday, about the effects of diet on our health. We covered many topics and got some great feedback from those who attended.

nutrition-talk-listowel

Keep an eye out here on Our Blog or on our Facebook page: https://www.facebook.com/nourishbynaturelistowel