This is perfect for your SC diet if you want to make a delicious pastry-based dessert. I’ve adapted it for metric from the original Us recipe. Thank you to Jen Brown for her original recipe at https://www.alifeofhappenstance.com/easy-almond-flour-pie-crust/
This case can be pre-baked up to two days before planning to fill it. Simply cover with tinfoil or eco-friendly wrap and store in the fridge.
If your system can handle dairy, butter (or better still, clarified butter) can be used in place of coconut oil.
240gblanched finely ground almond flour (I blitz ground almonds for a few minutes in the food processor to get it nice and fine) ½teaspoon salt 55g melted coconut oil(make sure it’s not hot) 1large egg
9″/23cm tart case/pie dish or deep pyrex plate (+ extra coconut oil to grease)
1. Preheat oven to 175C/160C fan and grease a 9 inch/ pie dish. Set aside.
2. In a small bowl whisk together the melted coconut oil and egg. In a large bowl whisk the almond flour and salt. Pour the wet ingredients into the dry and use a rubber spatula or your hands to combine.
3. Form the dough into a ball and place in the center of the greased tart case. Use your hands to evenly press the dough into the bottom of the tin or dish.
4. Evenly press the dough up the sides of the tart case. If it seems a bit thinner in certain areas, simply take some dough from the thicker areas and press it where needed.
5. Once the dough has been pressed into the bottom and sides of the tart case, use your fingers to make sure the edge of the pastry is even all along the top. Then you can use a fork to press decorations into the crust or use your fingers to make a fluted design with the edge.
6. Use a fork to poke holes along the bottom and sides of the crust before placing on the middle rack of the oven and baking for 12 to 15 minutes. The case should be a very light golden brown.
Don’t know about you but I’m really looking forward to Christmas and have started my baking already. This recipe is the nicest mincemeat and doesn’t boil over during baking. It’s adapted from Rose Cousin’s recipe but I’ve adapted specially for the SC diet. I’ve been making this for years because I love it. Somehow high sugar gloopy mincemeat stopped doing it for me. Store this mincemeat in a sterile glass jar. If you intend to store for more than a week or two, allow the mincemeat to cool a little before adding a tablespoon of brandy/whiskey. Mix well just before bottling. You can sterilise jars by boiling the lids in water and heating the jars themselves to around 80C in the oven for 15 minutes.
Organic where possible:
450g peeled cored eating (not cooking) apples – Cox’s are fantastic for flavour
225g unsulphured sultanas
225g unsulphured raisins
110g currants or chopped unsulphured apricots
Rind and juice of 1 orange (if avoiding citrus, use apple juice instead)
1/2 level teaspoon allspice
1/2 level tsp Ceylon cinnamon
¼ tsp ground or freshly grated nutmeg
1/4 tsp ground cloves
A little cloudy apple juice
1. Mix together all the ingredients in a large cooking pot with lid
2. Simmer very gently ½ hour
3. Taste and adjust the spice levels – I often like to add a bit more more cinnamon and allspice.
SCD pastry is hard to work so its best make 1 large pie base, pre-baked, then filled with your mincemeat and a lovely crumble topping before being baked again for a short time. You can also treat the mincemeat just like a crumble – that is, put it in a pie dish or deep ovenproof plate, liberally sprinkle over the topping, bake until golden and serve with shipped additive-free coconut cream (from health shops).
If you don’t like coconut oil but are sensitive to dairy then you can use clarified butter for the pastry. Make this by very gently heating the butter, skim off the foam on the top and chill in a tall drinking glass or jug, then allow to solidify. You will use only the solid part to make your pastry. Discard the white liquid part underneath and rinse off any that’s clinging to the solid butter fat. This white liquid is where the problematic milk proteins and disaccharide sugars are found. Most people with IBD can tolerate SMALL amounts of normal butter but large amounts (found in pastry) can just be too much.
When baking your mince pies
Bake 20-25 mins at 185C fan/200C until golden
Put a baking try over the next rack in the oven so the pies cook evenly through.
Why this is (somewhat) better for you: While I’d love to say this is a health-giving recipe I can’t really because its very high in natural sugars. Although it doesn’t contain refined sugar it IS very high in natural sugars from the dried fruit. BUT this mincemeat is free of low grade oils (like vegetable suet or sunflower oil) and refined sugar – both of which fire up inflammation in you. If you choose organic dried fruit you avoid sulphur dioxide (preservative) that wreaks havoc on so many peoples digestion around Christmas time. This preservative is converted by pathogenic bacteria in your bowel into irritating sulphites, which can cause gas, bloating and general unwellness in your gut. Non-organic grapes (raisins etc.) are also very heavily contaminated with herbicides that cause your gut to leak toxins and undigested food into your bloodstream.(increased intestinal permeability). This process predisposes to and perpetuates inflammatory conditions from autoimmunity to mood issues and many more besides. Pesticide residues in grapes damage the nerve supplying your gut and are linked to a range of neurological diseases (e.g. Parkinson’s, Motor Neurone). Choosing food free of undesirable contaminants is a great step towards better health. Here’s to a happy and a healthy Christmas. I will certainly be enjoying healthier mince pies – probably far too many.
I love this crumble which I make often for apple crumble. This quantity will top one 9 inch (23cm) diameter tart made in a pie dish or pyrex plate with possibly a little left over. You want the topping to mostly cover the mincemeat so it doesn’t burn. PS Sometimes I cheat on the topping, adding a few chopped hazelnuts or walnuts to the mix…
If this is for individual mince pies (rather than one big one) there’s no need to prebake the pastry base.
Pinch of Ceylon cinnamon (optional)
50g virgin coconut oil (or clarified butter, if you want dairy)
25g (teaspoon) runny honey
50g ground almonds
50g flaked almonds
1. If you have a food processor but the ingredients except the flaked almonds in a food processor and blitz until it resembles breadcrumbs. Empty into another bowl and stir in the almonds.
If you don’t have a food processor, rub the ingredients together (except for flaked almonds) by hand then stir in the almonds.
2. Sprinkle evenly over pie case/s you have already filled with mincemeat and bake at 165C fan/180C until golden, taking care the topping doesn’t burn.
Why these are better for you: Because these pies don’t contain refined sugar (if you use my mincemeat recipe) they don’t immediately start to drain your body of nutrients like magnesium (for mood) or selenium (needed for fat-burning thyroid hormones). The nuts, although cooked (and therefore no longer containing much in the way of healthy oils!) do contain protein, which helps prevent the dips and peaks in blood sugar that can make you feel tired or narky. Coconut oil is not damaged by baking so its still healthy in the finished product. The medium chain triglycerides in coconut oil are useful for energy levels as they are used directly by your body instead of being stored as fat in your cells. Virgin coconut oil rules!! Ceylon cinnamon (but not normal cassia cinnamon sold as “cinnamon”) helps your body regulate blood sugar. This helps reduce the risk of peaks and troughs in energy, brain function and mood throughout the day. It also helps reduce your likelihood of developing diabetes possibly because it modifies your gut bacteria. Yes, your gut bacteria control EVERY aspect of your health from blood pressure, heart health to mood and immune function – not just your digestive health.
I made this on Sunday and its delicious (I did a taste test). It also happens to be gluten-free, grain-free, dairy-free and refined sugar free. Do buy organic ingredients where possible especially for *raisins and sultanas.
I didn’t have the specified 10” tin so I used a 9” (23cm) one. The cake was a bit taller and needed a little extra baking time.
350g ground almonds or almond flour
1 rounded tsp bicarbonate of soda (baking soda)
80ml date syrup (I left this out as I felt the cake mix was plenty sweet without it)
4 large eggs
5 tbs (75-80ml) runny or slightly warmed honey (so its liquid but not hot)
137g (150ml) coconut oil
5cm fresh ginger, peeled
Zest of 1 orange, organic if possible
1 medium cooking apple
6 tbs (95ml) whiskey (+ optional 100ml to “feed” the cake).
200g dried unsulphured apricots (these are brown, not bright orange)
200g raisins
200g sultanas
150g dates
100g flaked almonds
1 tsp (5ml) vanilla extract (not essence, which contains gluten)
2/3 level pink salt
1 rounded tsp ground cinnamon
1 rounded tsp ground ginger
1 level tsp ground allspice
½ level ground cardamom
½ level tsp ground cloves
75g blanched almonds
25cm/10” diameter cake tin with removable base
Brown paper + greaseproof paper + extra coconut oil to grease
Prepare your tin. Line the base and sides of tin with brown paper and greaseproof paper (oil the greaseproof with soft/melted coconut oil) allowing the brown paper to come at least 2” above top of tin. Wrap an outer collar of brown paper around the tin to come up as high above the tin as the tin itself. Secure with pins or paperclips. This outer collar and all the layers inside stops your cake burning at the edges before it’s cooked at the centre.
Roughly chop the dried apricots and dates. Mix the chopped fruit with the raisins and sultanas and cover with the whiskey. Leave to soak while you prepare the rest of the cake.
In a separate bowl, mix together the ground almonds, bicarbonate of soda, salt and ground spices.
Add the honey, eggs, vanilla extract, date syrup and the zest of the orange to a food processor. Blend until combined.
Making sure the coconut oil is liquid (melt to lukewarm if it isn’t) add this to the food processor and blend again thoroughly.
Add the dry ingredients, mix till combined then empty the mix into a large mixing bowl.
Peel the apple and ginger and grate into the bowl (use the fine grater for the ginger).
Add the flaked almonds, the whiskey soaked fruits and stir until everything is evenly combined.
Spoon into the tin and flatten the top. Tip: wet the side of your hand and use this to smooth the top to perfection.
Decorate the top with blanched almonds embedded into the cake in a pretty pattern
Bake in the oven for around 1 hour until a skewer comes out clean after being inserted.
Allow to cool in the tin after removing the outer collar of brown paper.
Once cool, remove from the tin leaving on the greaseproof paper.
Place in an airtight container and optionally “feed” with whiskey every few days – about 5 times in all (I personally prefer my cakes without this additional feeding but it’s up to you).
Why this is better for you This cake is free from refined sugars, toxic refined oils and other undesirables. Did you know that when gluten (in “normal” cakes) hits your intestine it causes leaking of intestinal contents into your blood. This happens to everyone, even people with no gluten sensitivity. Toxins, bacterial cell fragments and undigested food spills into your circulation. This causes increased inflammation (always present in anxiety, stress, mood issues, brain fog, skin issues, heart disease). It also has negative impacts on your immune system. Sugar in “normal” baking also increases inflammation and suppresses immunity. Your body will thank you for ditching it.
While this cake is “healthier” its still high in (natural) sugars. Unlike normal cake it does contain some protein (ground almonds) which helps slow down your body’s absorption of the sugars. Amazingly, the sugars in dried fruit affect your blood sugar less than eating wheaten bread. Whoever thought a piece of cake could be healthier than a piece of toast! Take it handy though because too many sweet foods, even “healthy” ones, cause metabolic issues.
I love this and I’ve made it so many times now I don’t need a recipe. Make it as cauliflower “steaks” or florets (a bit faster).
If you prefer an Indian vibe use a spice blend of 1 level tsp each of ground cumin, coriander and turmeric alongside the pepper and salt.
1 whole cauliflower, green leaves removed
1 heaped tsp ground sumac or sweet paprika
Freshly ground black pepper
Pink (Himalayan) salt
Extra virgin olive oil (about 2-3 tbs)
Roast cauliflower “steaks”
Preheat oven to 215c/200C fan
With the cauliflower standing on its stalk, slice it downwards into 1.5-2cm slices. You’ll get 4-5 good “steaks” and some shards.
Brush the roasting tin with extra virgin olive oil lay the cauliflower slices on top rubbing them around a bit to coat with the oil without breaking them up.
Brush the tops with olive oil, sprinkle with the sumac/paprika, lots of freshly ground black pepper and a generous pinch of salt.
Roast 15-20 mins at 200C. It’s done when the edges are starting to char.
Roast cauliflower florets
Take out central thick stalk from the cauliflower and break into small florets.
Put in the roasting dish, drizzle on extra virgin olive oil, sprinkle on your spices, pepper and salt and toss to coat.
Roast 10-15 mins at 220c/fan 200c.
Its done when the edges are starting to char.
If you feel like a fancier recipe with a delicious middle eastern dressing go to my blog post https://www.annacollins.ie/oven-roasted-cauliflower-green-bean-salad/
I can’t remember the cookbook these come from but my thanks to the amazing Emily and Patrick at Madawaska who produced these gorgeous bites using gluten-free oats. They didn’t last long. If you have the time and like a nuttier flavour, you can toast the oatflakes first like they did. I don’t bother. People really love these and they are super-easy. I did replace the bad-for-your-health margarine in the original recipe for a far healthier virgin coconut oil though.
Using non-dairy milks in these gives a much longer shelf-life in the fridge. The best plant milks have no toxic emulsifiers (carageenen, polysorbate-80, sodium carboxymethylcellulose) and no added sugar.
Makes 36 (enough to feed a small army!)
2½ rounded tbs cocoa powder
¾ cup maple syrup
¼ cup unsweetened non dairy milk (e.g. almond, coconut, hemp)
1/3 tsp vanilla extract (avoid vanilla “essence” unless you are OK eating gluten)
¼ cup virgin coconut oil
1½ cups fine gluten-free oatflakes (you can use normal porridge oatflakes if you eat gluten)
¼ cup no-added-sugar almond or hazelnut butter (if you are in peak health with no autoimmune conditions then no-added-sugar smooth peanut butter is OK to use)
1¾ cups dessicated coconut (divided into 1 cup and ¾ cup)
1. Mix the cocoa and syrup together in a saucepan, add the milk vanilla and coconut oil. Heat gently until liquified and stir to mix well, scraping the sides, being sure not to let it boil or burn. Cool mixture.
2.In a separate bowl combine oats, peanut butter together using your hands. Pour in tht cocoa mixture and add 1 cup coconut. Mix well with your hands.
3.Roll dough into 2.5cm balls. If the mix is too wet you can add more oatmeal or roll the balls into the remaining coconut. They will be somewhat sticky but will harden as they cool. Put on a try and store in the fridge.
Tip:
I wanted to make them stick really well together so added some more oatflakes I had whizzed to a flour in my mini food processor. Oat flour is stickier than oatflakes. I probably didn’t need to do this but liked the result.
Why these are better for you: Although these contain carbohydrate (sugars) from oats and maple syrup they are healthy when you eat them in moderation. Raw cocoa is full of antioxidants. Virgin coconut oil is a great source of easy to digest medium chain triglycerides that can be burned by your body directly for energy instead of being stored as fat. Oats contain soluble fibre that feeds beneficial bacteria. Maple syrup is essentially sugar, but it does contain some minerals – unlike refined sugar, which is just empty calories. The protein from peanut butter and the fat from coconut keeps you fuller for longer, reducing the tendency to binge you can get from eating low fat low protein high sugar products.
Cocoa is a spice with antioxidant and anti-inflammatory powers – hurray!!
Like gluten grains, peanuts are high in “lectins” – proteins that are hard to digest and can overstimulate your immune system if you have an autoimmune condition (e.g. hypothyroidism, Crohn’s, ulcerative colitis, arthritis),
If you’re dairy sensitive, one of the things you might miss is a sprinkle of Parmesan here and there. I LOVE this recipe for vegan Parmesan from Angela Elliot’s raw vegan cookbook “Alive in 5”. One of my favourite uses is on top of garlic braised asparagus. I soften 2-3 sliced cloves of garlic on a pan with a tbs extra virgin olive oil and same amount of water until softened. Then I add a bunch of asparagus, cover with a lid/plate, and gently cook for a few minutes until the asparagus has gone bright green. This means it’s done. Dish up and sprinkle with the “Parmesan”. Yum!!!
1 cup raw pine nuts (or half and half pine nuts and hemp hearts, which are more economical than pine nuts and give a creamy texture)
1/4 cup nutritional yeast powder/flakes
1/2 a level teaspoon of Himalayan salt
1 level tsp dried oregano.
Combine the nuts/hemp hearts, yeast, salt and oregano in a mini food processor or electric coffee grinder and pulse until it looks like breadcrumbs.
Keep this in an airtight glass jar in the fridge until you need it.
I love to make this and put half in the freezer for a lovely fast dinner some other time. I like to save half the skin of an organic orange to use in this recipe. I just chop it up small and it “disappears” during cooking, leaving its beautiful flavour (in some traditional French rustic dishes, they use strips of orange peel). Less of a faff than cleaning your grater!!
For 4
2 tbs extra virgin olive oil
1 large onion, cut into 1cm dice
200g carrots cut into 1cm dice
300g celeriac cut into 1cm dice
Himalayan salt and freshly ground black pepper
500g stewing beef or boned haunch of venison cut into 2-3cm dice
20g gluten-free flour e.g. Doves Farm gluten free blends or rice, sorghum, millet or gluten-free oat flour
200ml gluten-free beer or stout (Irish made gluten-free Stag Stout from Supervalu is lovely)
1 tsp ground allspice
Big pinch ground mace
Half teaspoon ground ginger (if you don’t have any, use 1 rounded dsp grated fresh ginger)
1 rounded dsp tomato puree
2 garlic cloves, chopped
5 sprigs fresh thyme
3 sprigs fresh rosemary, leaves picked and chopped finely (will give about 1 heaped dsp)
4 bay leaves
Grated zest 1 orange (organic if possible)
500ml stock: this can be meat stock or water mixed with 1 level tsp vecon boullion powder/gluten-free miso paste such as genmai (rice) miso or hatcho miso.
1.Heat 1 tbs oil in a large heavy saucepan or casserole with 1 tbs water. Add the onion, carrots, celeriac and sweat, covered, on medium heat 10 mins until onion is softened. Remove from the pan and keep to one side.
2.Add 1 tbs more oil and half the chopped rosemary to pan, turn up heat and when hot add the meat -turning to brown slightly on all sides (you can be fairly slapdash about this).
3.Sprinkle the meat with the flour and stir through. Then add the beer/stout, veg stock, allspice, mace, ginger and tomato puree, then stir to mix. Bring to the boil, stirring occasionally.
4. Add the garlic, thyme, rest of the rosemary, orange zest and stock with the softened vegetables.
5.Bring back to the boil, cover the pan, reduce the heat to low and simmer 2-3 hours until the meat is tender. Check seasoning before serving.
Serve with:
2 cups steamed greens per person. Choose from: broccoli, tenderstem broccoli,kale, cabbage, spring greens or Brussels sprouts
No need for potatoes – the celeriac and carrots give plenty of starchy carbs (sugars).
Why this is good for you
Beef and venison are high in protein. You need protein to maintain muscle mass especially as you age, and for detoxification. Just 100g (raw weight) can give you over 30g protein.
Adding herbs or spices to meat before browning it reduces the amount of inflammatory toxins generated. There have been some great (human) studies showing massive differences in blood markers of inflammation within hours from eating grilled meat burgers (meat mixed with spices and herbs) vs plain grilled meat burgers (without spice and herbs). Herbs and spices are a powerhouse of health – they stimulate your body’s antioxidant defences as well as having direct anti-inflammatory action. Herbs and spices also preferentially favour growth of good bugs in your gut (and your lungs) which are essential for bullet-proof immunity. 70% of your immune cells are in your gut. And herbs/spices make your gut a hostile environment for bad bugs (disease causing viruses, fungi and bacteria). They also lower inflammation in your brain. If you are anxious, low, have ADHD or brain fog your brain is inflamed.
Celeriac and carrots are MUCH lower in carbs (sugars) than potatoes. Keeping starchy carbs to max 1/4 of your lunch and evening meal is a good idea if you want a healthy immune system and the waistline you like.
This was a lovely curry my mother used to make from time to time. If you are making this a vegan dinner, its a great idea to bump up protein by serving with cooked quinoa and maybe adding some tinned chickpeas along with the courgettes. Otherwise you are very low on protein. I might also sometimes have this as a side with something fish/meat based and some cauliflower rice.
For 2:
1 medium onion, chopped
300g frozen or fresh shelled peas
1 large (around 350-400g) courgette, sliced
1 medium carrot, sliced thinly
1 dsp extra virgin coconut oil
1 dsp grated or finely chopped fresh ginger
1 tsp ground turmeric
½ level tsp chilli powder or cayenne (omit if you don’t like heat!)
1 dsp garam masala
Himalayan salt to taste
1 dsp lemon juice
1.Heat oil in saucepan on a medium heat, add a splash of water (about a tablespoon).
2.Add carrots, onion, ginger, turmeric, chilli powder if using and cover with a lid or a plate. Steam fry like this until carrots are softened and onions translucent. If everything starts to dry out and stick, add a splash more water.
3.Add peas and courgettes, cover and cook till soft, around 5 minutes usually. Tip: If you using frozen peas, rinsing them in hot water to thaw before adding to the pot will speed up the cooking.
Serve with one of these:
Grilled fish or chicken
A meat or fish curry
Cooked quinoa (not suitable for SC Diet): 1 cup quinoa, 2 cups boiling water, simmer covered till done – serves 2
Why this is good for you: If you’ve been following me you’ll know by now that regularly eating a wide range of herbs, spices and different vegetables is important for your immune system, your mental health and for warding off tendencies to any sort of inflammatory condition. Turmeric and ginger in particular have thousands of peer reviewed research papers devoted to their various therapeutic actions. Part of their therapeutic action comes from their effects on your gut micro-organisms. They selectively discourage pathogenic bugs and encourage the good guys!!! Herbs and spices also stimulate your body to upregulate its OWN antioxidant defences. The antioxidant activity of these precious flavour bombs also helps reduce brain inflammation. If you are anxious, low or have any mental health issue your brain is inflamed. That’s why eating a (home made, with good quality oil like coconut) curry a couple of times a week and incorporating herbs and spices into every single day could really change your life. Happy eating….
This is a FANTASTIC cranberry sauce and I normally don’t like cranberry sauce. The original is FULL of sugar, which you’ll know from my many social media posts and newsletters, lowers your immunity and makes you inflamed. So here I swap it for xylitol or erhtyritol. This will keep in the fridge for a week or the freezer for a month. If you want to make this more than a week in advance without freezing, sterilize your jars and lids by boiling for a few minutes. Lift out carefully and place on a (not cold!) surface. Pour the cranberry sauce in while hot and put on the lids.
1 cup (230ml) port
6 cups cranberries
1/2-1 1/2 cups erythritol (such as Dr Coys stevia erylite) or xylitol from health shops – add 1/2 cup initially and if you want more sweetness once the cranberries have popped, add more.
2 tablespoons finely chopped or finely grated orange zest (approx 2 medium oranges, organic if possible)
Splash of cointreau (optional)
1/4 teaspoon salt
Whole Spices Try 6 star anise, mace, 8 cloves, 1 blade of mace (or 1/2 teaspoon ground), 1 cinnamon stick
A pinch of ground nutmeg
If there is any one of the spices you don’t like leave out, but the mace and star anise are non negotiable
1.Large pot, add port and (if using) cointreau and bring to the boil.
2.Add cranberries and let cook, stir till they begin to pop, add 1/2 cup erythritol/xylitol, salt, preferred spices and orange zest.
3.Stir till erythritol/xylitol dissolves, cook for another 5 to 10 minutes. More cooking releases more pectin which helps set the sauce.
4.Give it a big stir and leave to cool then into jamjars and away you go.
Why this is better for you: Cutting the sugar helps your body take a break from its inflammatory and immunity-upsetting effects. Sugar causes your lymphocytes (infection-fighting white blood cells) to become lethargic for several hours. that means your immune defences are down. Did you know that cranberries feed a friendly bacteria in your gut called akkermansia mucinophilia. This clever little creature trims and helps maintain the healthy mucus layer inside you, helping bowel health. And bowel health is essential for EVERYTHING – from getting into remission from autoimmune conditions, to getting improved digestive health, skin, immunity and even mental health. Spices are a powerhouse of antioxidant power – they help reduce inflamation AND lower disease-causing microorganisms inside your gut and systemically.
