WELL BEING & OTHER STORIES

Recipes, rituals and other stories to realign the body and mind

DAIRY FREE

SIMPLE AVOCADO, ALMOND AND COCONUT GELATO

Sugar Free, Summer, Vegan, Vegetarian, Recipe, Paleo, Gluten free, Dairy Free, Beautydanielle coppermanComment

Eating Ice cream, for me, is usually a spoon in tub kind of activity, which is why you wont find an ice cream scoop in my kitchen. Pointless waste of space or what? A spoons a spoon and if scooping is all that needs doing, I think my current collection has all angles covered. Well actually, today I swayed more towards the ‘or what’ part of that sentence. It would have been nicer, neater and easier for me to get across the beauty of this simple, no-churn, no-ice-cream-maker ice cream with the help of an ice cream scoop. But, by default, I’ve accidentally proven that this ice cream - as well as being achievable without an ice cream maker (who actually owns one), and without dairy or refined sugar - is also achievable without an ice cream scoop. This is probably not very exciting for you because, I realise, for most people, the presence of an ice cream scoop in the cutlery drawer is not a big deal. But I’m basically making an excuse for my shoddy food styling, so just go with it, yh. It's Christmas after all. 

INGREDIENTS

2 Ripe Avocados
¼ Cup Almond or Coconut Milk (or alternative plant based milk)
6 Heaped Tablespoons Solid Coconut Milk
Generous Pinch of Salt
1 Teaspoon Vanilla Paste / Extract / Powder / Seeds
1 Tablespoon Raw Honey / Coconut Palm Sugar / Agave / 2 Medjool Dates
2 Tablespoons Flaked Almonds
2 Tablespoons Hulled Hemp Seeds

Optional
2 Tablespoons Strong Coffee or 1 Teaspoon Coffee Powder
1 Tablespoon Ground Chicory Powder
1/2 Teaspoon Medicinal Mushroom Powder (Reishi / Shilajit / Chaga)
Handful Fresh Mint Leaves
Handful Fresh Mint Leaves and Cacao Nibs or Chunks of Raw Chocolate

METHOD

Simply blend all the ingredients except for the flaked almonds and hemp seeds in a high speed blender or food processor. If you are adding the optional flavourings, add them now too - apart from the cacao nibs or raw chocolate, which should be stirred gently through the main mixture before freezing. Blend on a high speed for 2-3 minutes until the blender runs consistently and smoothly on its highest speed. Taste, and add a little more sweetener, salt or flavourings to suit your tastes. Transfer to a deep container, bowl or a bread tin. Stir in the cacao nibs or chocolate, if using, or your choice of dried fruits, nuts, seeds, nut butter, berries or compotes (to create a raspberry ripple kind of taste sensation). You can enjoy instantly as it is, as a pudding / mousse / yoghurt kind of dessert, or freeze for around 4 hours (depending on the depth of your tin) or overnight to turn it into a rich, creamy ice cream. 
This recipe doesn’t require an ice cream maker as previously stated, which means the texture can be a little tricky to work with, and serving the ice cream requires organisation and a little patience. Remove from the freezer 1 hour before you wish to serve. Let it thaw at room temperature for 20 minutes, and then leave to thaw gradually in the fridge for 40 minutes. When ready to serve, simply scoop single portions into bowls and top with the flaked almonds and hemp seeds, to add protein and healthy fats, as well as texture and sprinkle-like excitement.

COCONUT PALM AND SALTED ALMOND DUSTED TOFFEE APPLES

Snacks, Sugar Free, Travel, Vegan, Vegetarian, Recipe, Gluten free, Dairy Freedanielle coppermanComment

I arrived in New York October 23rd. People were already in fancy dress. People's dogs were already in fancy dress. Halloween in the USA is no joke. It is real.

A brief timeline of my first few days in the city:

Settled into my friends apartment in East Village.
Ate at Dimes too many times. Ate at Hu Kitchen too many times.
Saw too many dogs dressed in tutu's.
Said Hola to my agents, had new digitals taken and began a marathon of castings.
Regretted bringing so many jumpers because the weather here is currently tropical.
Said goodbye to my laptop as my flatmate bathed it in lemon and ginger tea. Was forced to take a break from my usual work, so between castings and meetings, made some healthy toffee apples.

Toffee apples are everywhere right now as Fall celebrations like Halloween and Bonfire Night arrive. I was never very fond of them as a child, they were too tough to get into, and the reward for hurting teeth, cutting lips and getting sticky hands wasn't tempting enough for me. They just aren't that good. There I said it. But what I came up with in my friends apartment on the rainiest Fall afternoon, using organic coconut sugar instead of refined sugar, no dairy and the juiciest organic apples, kind of changed my mind about a few things. Particularly my opinion on toffee apples. These ones are much less sickly, much more nutritious, much more flavoursome and the coating is slightly chewy, as opposed to the solidified shards of toffee commonly found coating shop bought options. And if you're worried about people (kids) not liking a healthier version, my flatmate and her boyfriend polished these off in under 2 days, blissfully unaware of what ingredients went into them. They probably don't even know what coconut palm sugar is. So go with it, no one will know...

INGREDIENTS
makes 4-6

1 Cup Coconut Palm Sugar
250ml Cold Water
1 1/4 Cups Almond or Coconut Milk
Generous Pinch of Himalayan Pink Salt
1 Teaspoon Lemon Juice - optional
4 Small - Medium Apples of choice (I used Granny Smiths)

+ You will need a selection of bamboo sticks, kebab sticks or lollipop sticks.

TOPPINGS (estimate the amount required depending on which ingredients you choose, and how much you want to coat the apples)

Chopped Salted Almonds (or any nut/seed of choice)
Golden Linseeds
Chia Seeds
Cacao Powder
Maca Powder
Chopped Cacao Nibs
Granola or Qnola

METHOD

Start by boiling the water in a medium saucepan. As it begins to boil, stir in the coconut palm sugar, and let the mixture boil on a high heat for 2-3 more minutes, until the sugar has dissolved. Reduce to a medium heat, then stir in the remaining ingredients. Simmer here for 10-12 minutes, stirring constantly as it can stick to the pan or burn easily. Keep a close eye on it, watching it thicken, and continue to simmer until it becomes darker brown in colour, thicker and begins to reduce slightly. To test whether it is done, take a teaspoonful and rest it on a plate to cool. As it cools it should become even thicker and should be slightly tough to touch. If it is still sticky and runny, continue to simmer and allow it to thicken even more. Once you are happy with the consistency and once it begins to set more solidly, remove the pan from the heat.

Now you need to work relatively quickly as the toffee will cool rapidly. Lightly grease a plate or a baking tray with coconut oil. Take one apple at a time and insert whichever sticks you are using through the middle of it. It shouldn't go all the way through to the other side, but deep enough to ensure it won't slip out. Now, carefully tilt the sauce pan to one side, dip the apple into the toffee mixture, and turn the apple repeatedly to coat it evenly. Lift it out of the toffee and continue to turn it above the mixture, to let any excess drip off. I recommend scraping the bottom gently, to ensure it doesn't stick too much to the plate/tray that you place them on. As the toffee begins to stop dripping, place the apple on your prepare surface, and repeat with the other apples. You can either leave the apples bare like this, or roll them through the toppings of your choice. I chopped some salted almonds finely and placed them in a medium bowl, then gently rolled the apples around in the bowl until the almond dust stuck. If it is easier, you can top the apples by taking a handful of your toppings and pressing it into the toffee coating.
Once coated, or if you are leaving them bare, place the apples in the fridge to cool and set a little more, for around 1 hour. The longer you leave them, the better.

+ These will last for around 2 weeks in the fridge or in an airtight container.
+ You can also use this toffee recipe to make individual toffees. Instead of coating apples, simply allow the toffee to cool a little, and then take teaspoonfuls of the mixture and mould it into individual shapes, or fill chocolate moulds with the mixture, and set in the fridge.

Why you need white beans to up your all-natural carbonara game

Vegan, Vegetarian, Recipe, Gluten free, Dinner, Dairy Freedanielle copperman8 Comments

Since changing my diet and cutting out wheat, gluten, grains, and any heavily processed carbohydrates, I've been surprised at how little I have missed certain things I thought I would struggle horrendously without. I always loved pizza. I always, always loved carbonara. Needless to say, I've always been fond of cheese. And I even went through a phase where I'd get home from school and make a huge bowl of pasta with cheese and baked beans, as a snack. A pre-dinner before my dinner. So to say goodbye to my favourite Italian dishes seemed a crying shame, but I soon became more excited by making spaghetti out of vegetables, and pestos and sauces out of natural ingredients.

This recipe is a cut above all other veggie pasta dishes, and tastes so much more like the real thing, and in my opinion, so much better than it, too. It all began when I was in the kitchen making an insanely good soup, surrounded by brilliant ingredients all not really knowing what they were there for, what they were doing or where they were gonna end up. If ever a vegetable or a legume could look unsure of itself, it was at this moment, in my kitchen. The ingredients were not familiar with one other, and no one was feeling confident about how their time spent together was going to end up, but something happened in that blender that should have happened a long, long time ago. 

I've made carbonara sauce before, but I wanted to make a new version without using coconut or nuts - as I find coconut milk can be quite rich sometimes, and I've also been trying to reduce the amount of nuts I eat recently, because I went a bit overboard for a while. The beans in this recipe make it a good source of protein, and the lack of thick, processed cream or real cheese make it lower in bad fats and completely free from dairy, unlike most shop bought sauces and conventional recipes. The beans, combined with the oil and water, create a wholesome, flavoursome creaminess, even tastier than what would be achieved with real cream, and the nutritional yeast creates a mild cheesy flavour - essential in any pasta dish. This recipe is entirely gluten free, dairy free, sugar free, grain free, nut free, vegan and vegetarian. You can enjoy it plain (pictured above), with fresh herbs, or with your own choice of vegetables, meat, fish or seafood.

+ You can also omit the pasta entirely, and enjoy the sauce on its own as a simple White Bean Soup, served hot or cold as a gazpacho.

INGREDIENTS
serves 3-4

320g White Beans / Cannelloni Beans
1/2 Cup Olive Oil
1 Cup Water (can also use almond or coconut milk for an even creamier sauce)
4-5 Tablespoons Nutritional Yeast
1/4-1/2 Teaspoon Himalayan Pink Salt
Pepper, to taste
Small Handful Fresh Basil Leaves
180-200g Gluten Free/Buckwheat/Spelt (not gluten free)/Black Bean/Mung Bean/Edamame Pasta or Regular Spaghetti

OPTIONAL SAUCE FLAVOURINGS
1 Small Clove Garlic, crushed
1 Teaspoon Mustard
Handful Fresh Basil
1-2 Tablespoons Homemade Dairy Free Nut Pesto
Pepper, to season

OPTIONAL TOPPINGS
Handful Fresh Basil
Sauteed Mushrooms
Roasted Chestnuts
Fresh or Raw Spinach, Watercress or Rocket
Fresh Cherry Tomatoes
Roasted Vegetables
Organic Bacon
Grilled/Shredded Chicken
Flaked/Smoked Salmon

METHOD

Start by blending together the beans, olive oil, water, nutritional yeast and salt. Blend for 2-3 minutes on the highest speed your blender can reach. Meanwhile, bring a medium pan of water to the boil and, once boiling, add your spaghetti or whichever type of pasta you are using. Add a little salt and a dash of olive or coconut oil to reduce the risk of the pasta sticking together (this can be quite common with gluten free pasta's, depending on which alternative you go for). Once the sauce is blended and has become a smooth consistency, taste it to check you are happy with the flavour and texture. Add more nutritional yeast if you want it slightly cheesier, more salt (and pepper) to season, more water if you want a thinner sauce, and any extras from the Optional section of the ingredients list. (If you want to add bacon, don't blend this into the sauce. Simply fry or grill the bacon, cut into small pieces and set aside to stir through the pasta, once it is cooked).
When you are happy with your sauce, and when the pasta is cooked, drain the pasta, return it to the pan and stir through the sauce. At this point, add your bacon or any other toppings of your choice. Heat through for a couple of minutes then serve. Finish with a little extra olive oil, a sprinkling of salt and a drizzle of fresh lemon juice.

+ You can also use the sauce recipe as an alternative to cheese sauce, which you can use in a healthier lasagne or pasta bake.

LEMON, ACAI, BEETROOT AND BLUEBERRY CHEESECAKE

Snacks, Sugar Free, Summer, Vegan, Vegetarian, Gluten freedanielle copperman3 Comments
PHOTO CREDIT: RITA PLATTS / LOUIE WALLER

PHOTO CREDIT: RITA PLATTS / LOUIE WALLER

Here's one for the weekend. There is no day more fitting than a Sunday, to upload a recipe dedicated to cheesecake. A healthy, raw, vegan, dairy free, gluten free, sugar free, grain free, and dangerously nourishing cheesecake, to be exact. 

This cheesecake is too good for words, and when I try to describe it to someone it comes out more in some kind of expressive facial dance combined with approving noises. There's really no way for me to put it into words. You won't understand until you've tried it yourself.

I recently met Rita and Louie through Rita's agent, who was interested in setting us up as three innocent girls with an unconditional love of good food, styling food and photographing food. Needless to say, we got on extremely well and spent an entire day positioning crumbs strategically, and eating enough cheesecake/eton mess/savoury muffins (recipes to follow) to feed an entire picnic party. It was a good day.

Since it's Sunday, you might be planning to spend the evening preparing food for the week ahead. You might be soaking some quinoa, making chia seed pudding to store in the fridge, or batch cooking stews or curries to chill or freeze, to have on hand as an instant meal for when you're short of time. I think this weekend, though, you should ignore your structured schedule, soak some cashews, de-flesh a coconut and concentrate on preparing to make this tomorrow. (It requires about 2 minutes to whack open a coconut and pour some water over a few handfuls of cashews, so if you are really serious about your week ahead, you could easily do this as well as prepping your usual meals). 

This recipe doesn't require any cooking, so once the prep is prepped, its a pretty easy and instant process from there. The food processor and blender will do the hard work for you (i remember making cheesecakes when i was younger, bashing away with a rolling pin for what seemed like hours, to crush a packet of digestive biscuits into a suitable base). The hardest part about this recipe is waiting for the cheesecake to set, but if you pre-occupy yourself with licking the blender clean, you'll hardly notice the time pass.

The base is made from nuts, coconut and dates, and is naturally sweet. As it sets in the freezer it develops into a crunchy, biscuity texture, which is hard to believe when it is in its blended phase. The fillings' main components are soaked cashews and coconut flesh. The two ingredients combine perfectly together to create a rich, creamy, mousse-life consistency. The coconut flesh adds some kind of airy bounce to the texture, whilst the cashews make it creamy and thick. Free from dairy, rich in protein, healthy fats and antioxidants and bursting with fresh, natural, vibrant colours and flavours, there is really nothing to stop you from making this.

+ If you have a nut allergy, try making the base with buckwheat groats, sunflower and hemp seeds, and the filling with coconut flesh, pine nuts (actually a seed, safe for most people with nut allergies) and solid coconut milk or the flesh from 1 avocado.

RAW BISCUIT BASE

INGREDIENTS
(makes one large cheesecake. If you have any left over, use it to top the cheesecake, or to make a few miniature ones)

1 Cup Raw Almonds
60g Desiccated Coconut
50g Raw Cashews
200g Medjool Dates
1 Large Handful Walnuts
3 Tablespoons Coconut Oil
1/2 Teaspoon Vanilla Extract/Bean Paste/Fresh Seeds
Salt
Zest of 1 Lemon - optional
1/2 Cup Toasted or Activated Buckwheat Groats - optional (adds an amazing extra crunch to the base)

METHOD

Place the desiccated coconut, buckwheat groats (if using), almonds, cashews and walnuts into a food processor, and pulse on a high speed for 1 minute, until they break down into a flour consistency with some small chunks. Add the dates, vanilla, salt, coconut and zest, if using, and pulse for a further 1-2 minutes.

+ With the coconut oil, melted or room temperature will both work. If you are using room temperature, though, concentrate on scraping thin layers of it into the food processor, rather than adding great big chunks, as this will encourage the mixture to blend more smoothly and easily.

Once the mixture has become almost dough like, but still a little crumbly looking, transfer it into a dish (can be round or rectangular, or you can even use individual miniature moulds). Spread the mixture around evenly, then use the back of a spoon or your bare hands to press the mixture firmly into the base of the tin. Make sure the mixture reaches the sides, and make it as compact as possible to ensure the finished cheesecake won't crumble and break. As you flatten it, it will begin to look more like a conventional cheesecake base.

Place in the freezer whilst you prepare the fillings.

ACAI, BEETROOT AND BLUEBERRY LAYER

INGREDIENTS
(makes one large cheesecake. If you have any left over, use it to top the cheesecake, or to make a few miniature ones)

1 Cup Coconut Flesh (If you can't get hold of this, you can work without it, but it creates the perfect texture)
2 Cups Cashew Nuts, soaked for at least 2-4 hours, preferably all day or overnight
1/4 Teaspoon Himalayan Pink Salt
3/4 Cup Coconut Oil, melted
1/2 Cup Almond Milk
1 Teaspoon Vanilla Extract/Bean Paste/Fresh Seeds
2-4 Tablespoons Agave, or natural sweetener of choice (to taste)
120g Fresh Blueberries - not frozen
2 Tablespoons Acai Powder
2 Tablespoons Beetroot Powder (can also use grated beetroot if you don't have the powder - or omit the beetroot altogether)

+ You can also experiment with flavours here, using unsulphured apricots, fresh mango, lime juice, avocado or goji berries instead of blueberries. 

METHOD
(Allow about 45 minutes setting time, or leave in the freezer until ready to serve and transfer to the fridge 20-30 minutes before serving).

Place all of the ingredients into a blender and blend for 2-3 minutes. Use a tamper if you have one, to help the mixture to blend. Add a little more coconut oil or nut milk if the mixture is too thick and lumpy. Scrape down the sides after 3 minutes, and blend for a further 1-2 minutes on the highest speed of your blender, until the mixture is entirely smooth. It should resemble the consistency of custard or creme fraiche. 

Once smooth, pour the mixture over your prepared base. You can mix in some chopped fresh berries or goji berries, or simply lay some chopped berries/fruit along the base before covering with the mixture. Make sure you leave enough room for the top layer.

If you want to make a 3 layered cheesecake, return to the freezer and proceed with the top layer. If you want the make a marbled affect cheesecake, don't place this layer in the freezer. Set aside whilst you prepare the top layer.

LEMON CREAM LAYER

1 Cup Coconut Flesh (If you can't get hold of this, you can work without it, or try using 1 cup solid coconut milk instead)
2 Cups Cashew Nuts, soaked for at least 2-4 hours, preferably all day or overnight
1/4 Teaspoon Himalayan Pink Salt
3/4 Cup Coconut Oil, melted
1/2 Cup Almond Milk
1 Teaspoon Vanilla Extract/Bean Paste/Fresh Seeds
2-4 Tablespoons Agave, or natural sweetener of choice (to taste)
Juice of 3 Fresh Lemons

METHOD
(Allow about 45 minutes setting time, or leave in the freezer until ready to serve and transfer to the fridge 20-30 minutes before serving).

Place all of the ingredients into a blender and blend for 2-3 minutes. Use a tamper if you have one, to help the mixture to blend. Add a little more coconut oil or nut milk if the mixture is too thick and lumpy. Scrape down the sides after 3 minutes, and blend for a further 1-2 minutes on the highest speed of your blender, until the mixture is entirely smooth. It should resemble the consistency of custard or creme fraiche. 

If you are making a 3 layered cheesecake, remove the cheesecake from the freezer and pour this top layer over the berry layer. Return to the freezer and allow to set for at least 45 minutes. 

If you are making a marbled affect cheesecake, pour this mixture on top of the berry layer, ensuring you cover the berry layer entirely, and reach the edges of the tin/dish. Then, use a teaspoon to gently swirl and spread the mixtures into each other. Be careful not to smudge or spread or stir too much, or you will just end up with a pale purple cheesecake, which will still taste delicious but won't look as fun. Make small, gentle movements and don't over do it.

Return to the freezer and set for at least 45 minutes. You can store the cheesecake in the freezer until you are ready to eat it, and transfer it to the fridge 30 minutes before serving, to allow it to soften slightly.

+ Store in the freezer for months, before or after serving. You can make it in advance and store it before a big event, or simply keep any leftovers in the freezer, so as not to waste any.

SILKY SMOOTH MANGO AND COCONUT FLESH YOGHURT

Snacks, Vegan, Vegetarian, Breakfastdanielle coppermanComment

This recipe is something special. I'll admit now that if its yoghurt you came for, you won't be satisfied with this post. This kind of yoghurt is no usual kind of yoghurt. It is creamier. It is tastier. It is dairy free. It is quick to make. It is easy to make. It is not a massive palaver to make. And it is D-licious. Unlike conventional homemade yoghurts, this recipe doesn't require a yoghurt making machine, nor does it demand that you sit, wait and watch for hours, monitoring and altering temperatures as the yoghurt develops the perfect live cultures and probiotics. Although these probiotics and doses of good bacteria are incredibly good for you and your gut, many processed, shop-bought yoghurts contain additives, chemicals, sugars, flavourings and emulsifiers. That is one reason why I prefer to make nut yoghurts instead. The other reason is because they taste almost too good to be true..

For anyone who is trying to cut dairy out of their diet, but who is bored of coconut yoghurt or fed up of nut milks, a nut-based yoghurt like this is the perfect option. Nut yoghurts are creamier, thicker and more fulfilling than normal yoghurts. I don't eat dairy because I personally feel more tired when I do, and notice a considerable difference in the condition of my skin too. This kind of yoghurt is high in protein and healthy fats, which means it keeps you feeling full of energy for longer, and also contributes to healthy cellular activity, skin, hair and nails. This recipe is incredibly quick, easy and stress and mess free. It makes a perfect breakfast either on its own or with toppings (see below for suggestions) and also makes a brilliant dessert, similar to a mousse or a cold custardy pudding. It requires only a few ingredients, and it is one of my favourite things to make if I have fruit that's on it's last legs. The riper the mango, the better this recipe will turn out as it blends much more smoothly and is generally juicier. You can also try using banana, stewed apple, normal or blood oranges or other fleshy fruits like melon, in place of the mango. You can even increase the quantity of liquid you use too, if you want to make more of a smoothie or pouring yoghurt for cereal or fruit. Go bloody nuts with it.

+ Retrieve the coconut flesh from the coconut the evening before, and soak the cashews whilst you sleep, so that when you wake up bleary eyed, you can leave the hard work to the blender.

+ Make a large batch and store it in the fridge for up to 1 week. This makes the perfect instant grab & go breakfast, and also travels well if you want to take it in a container to work.
 


INGREDIENTS
(makes 2 portions)

The Flesh from 1 Young Thai Coconut
1/2 Ripe Mango

1/2 Teaspoon Vanilla Extract or Fresh Vanilla Seeds
3 Tablespoons Coconut Water or Nut Milk
Pinch of Salt
1 Large Handful Soaked Cashew Nuts
1 Tablespoon Melted Coconut Oil


METHOD
 Simply place the cashews into your blender along with your liquid of choice, and blend on a high speed for 2 minutes. With the blender still running, gradually add the coconut oil. Add a little more coconut water or nut milk if the mixture needs help running smoothly, then chop the mango and scrape the flesh from around the stone and add to the blender, along with the remaining ingredients. Blend for a further 2-3 minutes, adding more liquid if you think it requires it (this really depends on how thick or runny you'd prefer the finished product).

Once smooth, pour into a bowl or some tuppaware/a jar to store in the fridge.  

+ Serve with poppy seeds, chia seeds, Qnola (Beetroot or Ginger create amazing flavours and add the perfect texture) chopped nuts, fresh berries or fruit (more coconut flesh or mango works well). 

VEGAN AND NUT-FREE AVOCADO MAYONNAISE

Snacks, Summer, Vegan, Vegetarian, Lunchdanielle copperman3 Comments
 

Mayonnaise is another one of those things that, when you embark upon a healthier journey through life, you think, 'God, I'm gonna miss you'. I certainly did. Before i knew anything about food and the importance of feeding our bodies sensibly, I had mayonnaise with everything. I whenever I had it, it covered my entire plate, not just a small fraction of it as it was designed to have done.

This recipe seriously puts mayonnaise to shame. Homemade mayonnaise isn't actually that unhealthy, as long as you use organic, free range eggs and good quality oils. However, it takes a bit of effort. Shop bought mayonnaise is mainly just chemicals, emulsifiers, additives and colourings in a bottle. So, seriously, do not eat it. This recipe is made with actual, real ingredients. The main ingredient is avocado, which is high in protein, fibre and healthy fats. The texture of the avocado combined with the oil is even creamier than normal mayonnaise, and makes the egg yolk you find in conventional mayonnaise recipes really unnecessary. This recipe is ridiculously simple and quick. All you need is to ensure the avocados are so ripe they are almost inedible, and a blender which will do the work for you. No hours of hand whisking involved!

INGREDIENTS

2 Ripe Avocados (preferably so soft that you wouldn't actually want to eat them on their own)
1/2 Cup Olive Oil
1 Teaspoon Fresh Lemon Juice
A Gentle Splash of Apple Cider Vinegar
Pinch of Himalayan Pink Salt

+ OPTIONAL
Organic Wasabi Paste (Biona), Fresh Garlic, Black Pepper, Capers, Nutritional Yeast

METHOD

Slice the avocado in half, tap your sharp knife into the stone and pull it out. Score each half of the avocado vertically and horizontally and then gently scoop or squeeze out the flesh. Place the flesh into a blend or food processor along with the lemon juice, salt, apple cider vinegar and any other herbs or spices you choose to use. Blend on a medium speed. Gradually add the olive oil, a few drops at a time. Add more and more, until the mixture combines. It should be blending smoothly and should become thick. As you add more oil, increase the speed of your blender or food processor. Blend smoothly for 1-2 minutes, scraping down the sides if you need to.

Serve cold as a condiment for meat, fish, raw vegetables, salads, crackers, gluten free toast, eggs, quinoa or buckwheat burritos, or as a dip for raw vegetables and sweet potato chips/wedges.

 

HIGH VIBE HYDRATION . TAHINI MILK AND SINGLE CREAM

Vegan, Vegetarian, Drinksdanielle copperman4 Comments

Tahini is one of those things that I love so much I almost wish I hadn't discovered it. High in protein and healthy fats, it is capable of doing wonders to the body, and in my opinion, nothing makes a meal or a simple salad instantly tastier than a dollop of tahini or a tahini based dressing. 

I put tahini in pretty much everything. I've used it in smoothies, in baking (particularly amazing in these flapjacks), in curries, in soups, on roasted vegetables and salads, and as a base for dressings. When I first began to eat healthily I genuinely thought I'd waved goodbye to tasty food and tried to come to terms with the fact that salad, olive oil and lemon juice was about as exciting as my meals were going to get. However, having discovered alternative natural condiments such as nut butters and tahini, I actually want to eat salad more than not these days. 

Tahini milk may sound like a strange concept, but if you think about it, it isn't dissimilar to nut milks, seeds milks or grain milks such as oat and rice. It can be made in more or less the same way, although i prefer to make it with pre-made natural, organic tahini rather then blending the seeds from scratch, as it just ends up creamier and smoother that way. Tahini has a bitter, nutty flavour when eaten on its own, which is why in dressings I always mix it with oils, natural sweeteners, ACV and/or citrus fruit juices. Mixed with water it makes a great dairy alternative to milk, high in protein (20% protein, in fact, making it higher in protein than most nuts) and healthy fats to contribute to energy levels and healthy skin. This milk is also a great alternative to nut milks, soya milks and grain milks, for people who have allergies to these foods but who still want to omit dairy products from their diet.

This milk works perfectly with water, but I also experimented with blending the tahini with pre-made almond milk. This makes an even more indulgent drink and turns out far creamier, and also ends up higher in protein and healthy fats due to the nut content. Experiment with the water/nut milk quantities depending on your personal tastes/allergies. 

Tahini is rich in essential vitamins and minerals including vitamin E, B vitamins, magnesium, potassium and iron. It has cleansing properties and works at detoxifying the liver. It is incredibly high in calcium - making it a crucial addition to any diet that omits dairy. It helps promote healthy cellular activity and cell growth, promoting muscle growth, tone and repair, as well as healthy, glowing skin.

INGREDIENTS

1/4 Cup Smooth Organic Tahini
1 Cup Almond Milk
1 Cup Water (or more milk if you prefer)
1 Teaspoon Natural Sweetener or 2 Medjool Dates - optional
Pinch of Himalayan Pink Salt

FOR THE CREAM

Handful Raw or Soaked Almonds or Cashew Nuts
1 Tablespoon Chia Seeds
1/4 Cup Water

METHOD

Simply place all of the ingredients into a high speed blender and blend for 2-3 minutes. I would add the sweetener gradually after blending so that you can monitor the taste. Keep blending and keep adding until you are happy with the flavour. Pour through a sieve or a straining bag and store in an airtight container or a plastic or glass bottle.

FOR THE CREAM

You can make a single cream from the tahini milk recipe above, simply by using less water so as not to thin the mixture too much. If you'd like a thicker version, try adding the ingredients I've provided for the cream. Soak the chia seeds in the water and leave to form a gel for 10-20 minutes. Simply follow the steps above to make the tahini milk, and then add the nuts. Blend for 2-3 minutes on a high speed. Pour through a sieve or a nut straining bag, and then return to the blender (having rinsed it). Add the chia seed gel once it is completely soft (the seeds should not be at all crunchy. If they are, leave for another 10-20 minutes). Once you've added the gel, blend again on a high speed for 2 minutes and pour into an airtight container or a plastic or glass bottle. Store in the fridge before ready to serve.

+ Enjoy chilled or as a hot drink (particularly delicious with these or these)
+ Enjoy gently heated and added to hot drinks such as coffee, chicory coffee or teas
+ Enjoy as a nutritious cream to pour over desserts such as crumble and homemade gluten-free cakes
+ Add to smoothies or porridge and enjoy with gluten free granola or Qnola

COCONUT, MISO AND CARDAMOM BUCKWHEAT 'RICE' PUDDING

Sugar Free, Gluten free, Breakfastdanielle copperman11 Comments

From time to time there is a fine line between breakfast and dessert. This recipe represents one of those times. You could eat this for dessert at a gourmet restaurant, or you could eat this with your kids around the breakfast table on a sunday, in your pyjamas. It's up to you, but I know what I'd rather. I love all things breakfast, and although I don't always get time to make a good one during the week, my weekends are almost entirely centred around it. If I have a relatively calm weekend with not much going on, i'll take my sweet time getting out of bed, deciding what to make for breakfast, perhaps visiting the local grocery shop in clothes that certainly aren't socially acceptable, and then preparing, serving and enjoying a nutritious kind of feel-good feast. That's what weekends are for! The more people around the kitchen table and the more mouths to feed, the better.

This take on porridge is considerably creamier and has, in my opinion, a much more pleasant texture than oat porridge. Growing up, I hated porridge as I always got tough oats stuck in my teeth, and also, I hadn't been introduced to any of the ingredients I love now, so I was terribly unaware of how toppings could transform a sloppy, bland bowl of soggy oats into something I wanted to eat all day, all night and then again in my dreams. As well as being incredibly softer, plumper and creamier, buckwheat (a fibrous seed) is far more nutritious than oats - higher in (easily digestible) proteins, high in magnesium and, despite it's name, gluten and wheat free. It also helps control and reduce water retention in the body, and aids digestion.

To keep this breakfast/snack/dessert everything-free like the rest of ModelMangeTout, I use coconut or almond milk in this recipe instead of cows milk. Instead of sugar, you can incorporate coconut palm sugar/nectar, agave, stevia or raw honey (you may not need any sweetener at all - but I would recommend it for a dessert option). And, as with all porridge, you can get creative and play around with what you put in it, and on it, to make it more than just a bowl of stodge. In this recipe, I used miso and cardamom as they go really well with the coconut flavour from the milk, but you can use any herbs or spices and can add nuts, seeds, dried or fresh fruit and superfood powders of your choice.

INGREDIENTS
Serves 2 for breakfast, 4 for dessert portions

1 1/2 Cups Raw Buckwheat Groats, soaked overnight
5-6 Tablespoons Chia Seeds
2 Tablespoons Golden Linseeds/Flaxseeds - optional
1 Tin Coconut Milk
1/2 Cup Almond Milk (or water)
1 Tablespoon Agave/Coconut Nectar/Honey
2-3 Tablespoons Coconut Palm Sugar/Stevia (to taste) (can also use more agave/syrup if that's all you have)
1/2 Teaspoon Miso Paste (I like Clearspring)
1/2 Teaspoon Ground Cardamom
1 Tablespoon Coconut Oil
1 Teaspoon Vanilla Powder or Extract
1/2 Teaspoon Ground Ginger
1/2 Tablespoon Maca Powder

TOPPINGS PICTURED

Chopped Mango
Julienned/Peeled/Grated/Spiralised Kohlrabi
Solid Coconut Milk
Crushed Dried Hibiscus Petals
Coconut Blossom Nectar

METHOD

Make sure you have soaked your raw buckwheat groats overnight or for at least 8 hours. Rinse it thoroughly through a sieve then place it in a medium saucepan along with the the coconut milk and almond milk or water. Bring to the boil and then reduce the heat to medium/low. Simmer for 30-40 minutes (i should have warned you, this is certainly not the ideal breakfast for time-poor people, but if you make it one morning or over the weekend when you have more time, make enough to store in the fridge in jars or containers to grab-and-go on other mornings throughout the week). After 10 minutes, add the agave, coconut palm sugar, miso paste, chia seeds, linseeds (if using), cardamom, coconut oil, vanilla and ginger. Continue to simmer, stirring constantly with a wooden spoon. Add more miso or natural sweetener to taste, along with any other spices or super foods you fancy. I like adding dried goji berries or fresh blueberries whilst it is cooking, as they become soft and juicy, adding a refreshing flavour to the bowl.

Once the milks have more or less reduced and been completely absorbed by the buckwheat and the other seeds, remove from the heat and serve immediately, or leave to cool and store in airtight containers in the fridge until you are ready to enjoy. Reheat, or stir with hot nut milk or water before serving, or enjoy chilled. 

Top with more coconut milk or coconut cream, more berries or fresh fruit, and another teaspoon of coconut oil which will melt into it porridge wonderfully.

+ For dessert options, serve with cacao sauce, cacao avocado cream or almond caramel.

PUY LENTIL AND OLIVE HOUMOUS

Sugar Free, Summer, Vegan, Vegetarian, Gluten freedanielle coppermanComment

Simply the best.

INGREDIENTS

100g Cooked Puy Lentil
1 Tin Chickpeas, drained
1/2 cup Olive Oil
50g Black Olives, pitted
Juice from 
1/2 Fresh Lemon
3 Tablespoon Tahini
1/4 Cup Water
Lemon Juice
1 Large Handful Fresh Basil

METHOD

Simply place all ingredients in your blender and blend for 2-3 minutes on a high speed. Add a little water if the mixture needs help to get going. Season to taste and enjoy.

MODEL MANGE TOUT MOON MILK

Drinks, Breakfastdanielle copperman2 Comments

Nut milk. It really is like liquid gold. It's delicious, it makes you feel good - it should really be considered a drug. Someone should definitely have warned me about it.

I rarely drink it on its own, although there is nothing like a cold glass of fresh milk to accompany a biscuit or some baked goods. Nut milk has not only changed the way I drink coffee, it has changed the way I drink fruit and vegetables, the way I cook and the way I bake. When I was younger, my mum would make smoothies with us and I remember loving them. As a young child I felt that if I memorised the key components, I could put all sorts of things into a blender and it would be guaranteed to taste amazing. Back then, these components were cows milk, fruit, yoghurt of some kind, and highly processed apple or orange juice. I think I probably even tried undiluted squash, like ribena, at some point, ignorant to the fact it would taste more like i'd made a smoothie out of wine gums than fruit. To me, this was a healthy combination up until only a couple of years ago. That's not to say it is unhealthy, especially - it just doesn't fit into my lifestyle anymore. But not only because I don't eat dairy or sugary drinks, mainly because the alternatives I've discovered actually taste better. 

I now use nut milk as a base for my smoothies, and it is so creamy that you don't need that extra dollop of yoghurt. Instead, I use things like avocado or spinach to thicken them and bind the ingredients together. I still use fruit, but I use low gi fruits that are high in vitamins, minerals and antioxidants, such as dark berries. And I try and get as many vegetables into the mix too. Spinach is a mild place to start, as it doesn't overpower the rest of the smoothie and breaks down nicely into a creamy consistency. But as your tastes develop, i'd strongly suggest adding cucumber, courgette or other green vegetables, either whole, grated or juiced beforehand. 

Aside from smoothies, nut milks taste incredible when they're flavoured naturally. In smoothies, the milk kind of gets pushed aside as the sharpness of the frozen berries and the flavours of your super foods take over. But flavouring nut milk is my current obsession. The texture is smoother and lighter than a smoothie, and enjoyed cold, it is so refreshing. Not dissimilar to a milkshake, flavoured nut milk is one of the easiest, fastest and most delicious ways to get your intake of vitamins, healthy fats and general goodness.  Conventional sugary, creamy milkshakes come in a few standard flavours, such as chocolate, strawberry and banana. If you simply take away the ice-cream and artificial flavourings, add some natural sweetener or some fruit, infuse with some super foods, healing herbs and spices and even add some vegetable juice, you've instantly transformed a traditionally life threatening drink into a tasty way to nourish your body. 

A few of my favourite nut milk flavours include turmeric / goji berry / maca / vanilla and cardamom / avocado / coconut / beetroot, amongst others - some of which you can find elsewhere on the blog. Below is my bedtime favourite. Made with relaxing vanilla and chamomile, which has been used for decades as an even more relaxing sleep aid, and also to treat colds, flu, stomach issues, inflammation and other ailments, this milk is a deeply therapeutic concoction which will work to repair your body after a long day.

INGREDIENTS

1 Cup Almonds, soaked
2 Cups Cold Water (or you can use store bought milk; but make sure it's safe)
1/3 Cup of Dried Chamomile Flowers or Extract (or 2 chamomile tea bags if you can't locate these products)
Pinch of Himalayan Pink Salt, optional
1/2 Teaspoon Vanilla Seeds

Optional
1/2 Teaspoon Coconut Blossom Nectar

METHOD

Add your nuts of choice and the water to your blender and blend on a high speed for 2 minutes. Pour the liquid through a nut milk bag or a jam straining bag, into a jug or large bowl. Return the strained milk (save the pulp for baking, for smoothies or to dry into almond meal) and add the vanilla. Blend again until everything is smooth and pour through a fine sieve into a large saucepan. Heat the milk on a medium heat and add the chamomile flowers, extract or your tea bags. Simmer for 5 minutes, then reduce the heat until it is low. Leave to infuse for 20-25 minutes. Remove the flowers or tea bags, add your choice of sweetener towards the end, mix to combine and strain one last time before serving.

Serve hot off the stove, just before bed, or store in the fridge and enjoy cold.

COURGETTE AND SPINACH CREPES

Snacks, Vegetarian, Lunch, Gluten free, Dinner, Brunch, Breakfastdanielle copperman1 Comment

When i was a child, i thought that pancakes literally came from heaven. i made them every weekend and used to dowse them in maple or golden syrup, peanut butter, or sugar and lemon. It began to be less about the pancakes and more about the toppings.

They are delicious, and the best thing about them is how easy they are to make. I used to make 3 ingredient crepes which just involved whisking the mixture and pouring it into the pan. As my tastebuds and nutritionally hungry mind have developed, i have found ways of making these pancakes with as many ingredients as possible. And by that, i don’t mean artificial additives. I add fruit and vegetables to my pancakes these days, and substitute white flour and cows milk for creamy nut milks and nutritious, fibrous, high-protein seeds (amaranth, millet, buckwheat, quinoa) or their flaked versions. I also add as many super foods as possible, and only sweeten the pancakes with natural, unrefined syrups or coconut palm sugar. Although these green crepes are savoury and i don’t use any sweetener at all, you could very easily make them sweet, as the crepes themselves have a very neutral flavour, and don't taste as spinach-y as they look! You could top them with fruit, natural syrups of your choice or raw nutella, but I prefer these for lunch or dinner, topped with vegetables, salad, tahini and other dressings.

Happy pancake day! 

INGREDIENTS
(makes 10-12 large crepes)

220g Buckwheat Flour
3 Eggs
2 Cups Coconut Milk or Almond Milk
1 Cup Water
1 Tablespoon Coconut Oil, melted
Pinch of Himalayan Pink Salt
2 Large Handfuls Spinach or Watercress
1 Tablespoon Fresh Basil Leaves
1 Cup Courgette, grated or spiralled
1/2 Teaspoon Spirulina or Chlorella
1/2 Teaspoon Charcoal Powder, optional
Coconut Oil, for frying

METHOD

Simply place all of the ingredients into a high speed blender. Add the milk and the eggs first to avoid the flour becoming a lump and clogging the blade. Blend on a high speed for about 1-2 minutes, until the mixture is smooth and becomes a pale green. Once completely smooth, heat a heaped teaspoon of coconut oil in a frying pan. When it has melted, pour the crepe mixture directly from the jug of your blender (less washing up!) and spread the mixture out evenly across the pan by moving and rotating it gently. Don't use too much mixture at once of the crepe will be too thick and cakey. Pour in enough to cover the middle of your pan, leaving about 2 inches between the edges of the pancake and the sides of the pan. Then spread the mixture to make it slightly larger, and thinner. Cook for about 3 minutes, then flip with a spatula and cook on the other side. The pancake should begin to brown and crisp ever so slightly at the edges. You may need to flip it over several times to get it exactly right and cooked through.

Repeat until you have used all of the mixture, or store any leftover batter in the fridge, in a jug covered with cling film or an airtight container. I'd advise you to cook them all at once though, so you'll always have the foundations of a healthy snack, breakfast, lunch or dinner, when you're short for time.

+ Serve with Chanterelle Pate, Tahini Avocado Cream or simple mashed avocado, Carrot Sesame Dressing, Red Pepper Houmous, Pure Tahini and fresh or steamed vegetables. These are also amazing with Pea Houmous, Bean Slaw and Celeriac Broccoli Slaw.

CARROT SESAME DRESSING

INGREDIENTS

2 Carrots, grated
Juice of 1/2 Orange
1/2 Teaspoon Lemon or Lime Juice
1/2 Teaspoon Tamari or pinch of salt
4 Tablespoons Olive Oil 
1 Tablespoon Cold Water
2 Tablespoons Sesame Oil
1/2 Teaspoon Ground Ginger or fresh ginger, grated
1/4 Teaspoon Ground Turmeric or 1/4 teaspoon grated fresh turmeric
2 Tablespoons Goji Berries, optional (can substitute for 1/2 teaspoon honey)

METHOD

Soak the goji berries, if using, in a small bowl in just enough boiling water to cover them. Let sit for 5 minutes, to soften. Place all of the other ingredients into your blender, adding the goji berries once they become soft, and blend together on a high speed for 2-3 minutes, until the carrot is no longer lumpy, and the mixture becomes smooth and thin.

Season to taste.

+ Thicken with tahini if you want a thicker dip/dressing. Or blend 1/2 ripe avocado in with the rest of the ingredients.

TAHINI REISHI HOT CHOCOLATE

Sugar Free, Drinks, Breakfastdanielle copperman1 Comment

As kids, you don’t tend to drink much tea or coffee (unless you are my cousin who used to drink milky tea from the age she could use a beaker). In cafes, you always go for the juice, the soft drink, the milkshake or, if you’d been really good, a hot chocolate. Hot chocolate was something i never became addicted to. I craved the smell now and again, and the whipped cream and marshmallows on top, but once they were gone and the drink began to cool, I soon lost interest. There are a number of factors to think about when ordering a hot chocolate, or things can turn out terribly wrong. Is it made with milk or water? Is it made with powder or real chocolate (i.e. is there going to be a soggy clump of chocolate powder at the bottom of my cup)? DOES IT COME WITH CREAM? Even as a child i preferred to make my own. I loved making them at home with my mum and my sisters, my tiny heart skipping a beat if my mother answered “yes” to “did you buy baby marshmallows?”. 

This recipe is a highly nutritious variation of a traditional winter favourite. There are (apologies in advance) no marshmallows, no ‘squirty cream’ and no processed sugar or pre-blended chocolate powder. You may think you know hot chocolate, but this, my friends, is another story. If this drink could only be one thing, it is loving. It will love your body and it will make you, in turn, love everything. Cacao releases happy hormones, increasing positivity and boosting your mood. Maca, as well as adding a butterscotch/malteaser flavour to the drink, is also a mood booster which helps to balance hormones and increase energy levels. Tahini is high in protein which helps repair any damage inside the body. And ghee or coconut oil are anti-inflammatory fats high in antioxidants, helping to boost the immune system. The coconut milk makes this drink rich and creamy, and will provide you with far more nutrients and considerably less hormones, chemicals and antibiotics which you risk consuming from shop bought cow’s milk products. Add natural sweetener like agave, date syrup or coconut blossom nectar to counter the bitterness of the cacao, and your choice of herbs and spices to infuse the milk. It may seem strange to use herbs you might be familiar with using in savoury cooking, but herbs and spices have a host of health qualities, and adding them to a bedtime beverage can do wonders to your sleeping patterns. Sage has been proven to naturally promote sounder sleep due to its sedative properties, and reishi (a herbal mushroom available in powdered form), has been referred to as ‘natures anti-stress antidote’. So, if it’s been a long day and you need to unwind, sleep it off and wake up well, you know what to do…

INGREDIENTS
(makes 1-2 servings)

2 Tablespoons Raw Cacao Powder (can also use 20g solid raw chocolate)
1 Tablespoon Smooth Tahini or Cashew/Almond/Macadamia Butter
1 Tablespoon Maca
1/4 Cup Water
1 Cup Coconut Milk or Homemade Almond Milk
1 Teaspoon Agave, Coconut Palm Sugar or 1 Tablespoon of Creamed Coconut
1 Teaspoon Coconut Oil or Organic Clarified Ghee
Pinch of Himalayan Pink Salt
1 Teaspoon Vanilla Extract
4-5 Fresh Basil Leaves or Rosemary Sprigs, optional
1/2 Teaspoon Reishi Powder, optional
Tumeric, optional
Chili Flakes, optional
1 Cinnamon Stick, optional

METHOD

Pour the milk and water into a medium saucepan. Stir on a medium heat until it begins to simmer gently, then whisk in the cacao powder, tahini or nut butter, maca, agave, coconut oil, salt and your choice of herbs and spices. If you are using creamed coconut, place the sealed bar in a bowl of boiling water for 5-8 minutes, to melt it before adding it to the pan. If you are using fresh herbs, chill flakes or cinnamon sticks, simmer for 15 minutes and sieve the mixture before serving, to separate them. When the cacao and tahini (or nut butter) have dissolved, remove from the heat and serve. Top with homemade coconut cream.

COCONUT CREAM

Ingredients:
1 Tin Coconut Milk
1/2 Teaspoon Vanilla
1/2 Teaspoon Agave or Date Syrup (may not need it as the drink is probably sweet enough)

Method:
Simply add all of the ingredients to a blender and blend until smooth - this will only take a few seconds. Transfer into a jar or container and set in the fridge for 1-2 hours until ready to serve.

+ It is best for make this in advance and store it in the fridge. However, you can spoon the mixture straight into the drink too, as it will all melt together in the end.

    SWEET POTATO CHEESEBOARD BISCUITS

    Snacks, Gluten free, Brunch, Breakfastdanielle coppermanComment

    INGREDIENTS
    Makes 15-20 Biscuits (depending on size)

    2 1/2 Cups Almond Meal
    3/4 Cup Buckwheat Flour
    1/2 Teaspoon Himalayan Pink Salt
    1 Teaspoon Bicarbonate of Soda
    1 Tablespoon Fresh Sage, chopped
    2 Sprigs of Fresh Rosemary, chopped
    1/2 Large Sweet Potato, steamed or baked, then pureed.
    1/2 Teaspoon Ground Chia Seeds, optional
    1/4 Cup Olive Oil
    1 Teaspoon Apple Cider Vinegar
    1 Tablespoon Agave or Date Syrup

    METHOD

    Start by baking the sweet potato at 200c for 45 minutes, or until completely soft. Meanwhile, mix the flours together in a large bowl. 
    When the sweet potato is soft, turn the heat of the oven down to 170c and puree it in a blender or food processor with the oil, salt, cider vinegar, fresh herbs, natural sweetener, until smooth. Pour the puree into the dry ingredients and mix with a wooden spoon. Add more buckwheat flour if the mixture is too sticky. Knead together and massage with your hands to help the ingredients come together. Flour a surface and roll out the dough until it is about 2-3mm thick. Use shaped cutters or a sharp knife to cut into circles or rectangles. Arrange on a baking tray lined with baking paper or greased with a little coconut oil.

    Bake for 15-20 minutes.

    BUCKWHEAT WAFFLES WITH COCONUT CREAM AND CACAO SAUCE

    Breakfastdanielle copperman1 Comment

    This recipe is quite something. I know what you're thinking; a recipe for waffles seems somewhat lost on a blog focussed on nourishing ingredients and healthy recipes. And you're right. A conventional waffle isn't allowed anywhere near this blog, but with a gluten-free buckwheat twist, a lack of sugar and not a mention of toffee sauce or whipped cream, it fits in just fine here. I've reworked this popular breakfast classic so that the words 'waffle' and 'nutritious' can exist in the same sentence.

    Not only is this buckwheat batter packed with antioxidants, protein and healthy fats, it is easy to make, stress-free and straightforward. You don't need a waffle maker (who has one anyway?) and can either make american style pancakes with this batter, or use a griddle pan to imitate the appearance and texture of fluffy waffles. 

    Like all pancakes and waffles, we're most interested in the toppings, lets face it. If you look in the cupboard on Sunday morning and find you are out of flour, you can't make the pancakes that you so wanted to snuggle up in bed with. If you look in the cupboard on Sunday morning and find you are out of maple syrup/raw organic honey/agave nectar/fresh lemons/nutella etc etc, you can't make those pancakes either. It would be insulting. A good waffle deserves a good topping, and a healthy waffle deserves a healthy topping. So for that reason I've provided a nourishing gluten, grain, dairy and refined sugar chocolate dipping sauce recipe, and also suggest you stock up on coconut yoghurt, berries, nut butter, coconut palm sugar and fresh lemon juice, before even thinking about making these.


    INGREDIENTS

    120g Buckwheat Flour
    80g Ground Almonds
    1 Tablespoon Cinnamon
    2 Medium Eggs
    200ml Almond Milk, Coconut Milk or Cashew Milk
    1/2 Teaspoon Baking Soda
    Pinch of Bicarbinate Soda
    2 Teaspoons Vanilla Seeds or Good Quality Extract
    1-2 Tablespoons Cashew or Almond Butter (not essential but advised)
    1 Tablespoon Coconut Oil

    METHOD

    Begin by whisking the eggs, milk and vanilla together in a large bowl, until combined. Add the flour gradually, and follow with the ground almonds, cinnamon, nut butter, salt and baking powders. Whisk again until the mixture becomes thicker and everything is smoothly incorporated. Melt the coconut oil and stir that into the mixture before whisking for a final time.

    eat a teaspoon of coconut oil in a large griddle pan, on a medium - high heat. Choose to make small round waffles (spooning the mixture onto the pan), a large waffle (more or less fill the griddle pan with a square of batter) or use the criss cross technique and drizzle the mixture in lines over itself. I love to create large square waffles and then cut them into 'soldiers' or long rectangles, ideal for dipping into sauce.

    Lower the heat a little and cook each side for about 6-8 minutes, until it is brown and the griddle pan is scolding lines across the surface.

    RICH CACAO DIPPING SAUCE

    INGREDIENTS

    6 Tablespoons Cacao Powder
    2 Tablespoons Coconut Oil
    2 Tablespoons Coconut Milk, solid
    1/2 Teaspoon Vanilla Seeds or Extract
    1 Teaspoon Agave or Coconut Blossom Nectar 

    METHOD

    Melt the coconut oil in a small saucepan and when it has melted, gently whisk in the cacao powder. When the cacao has dissolved, remove from the heat and stir in the coconut milk, vanilla and sweetener of choice. When all of the ingredients are combined and the sauce is smooth and beginning to thicken, pour into a bowl to serve.

    + Other Topping Suggestions

    Lemon infused coconut yoghurt with grated ginger and coconut palm sugar
    Nutella
    Nut Butter
    Agave or Coconut Palm Sugar with Lemon Juice
    Yoghurt and Berries
    Berry Chia Jam
    Wilted Spinach with Cashew Cream Cheese

    PUMPKIN CHICORY LATTE WITH COCONUT CREAM

    Sugar Free, Drinks, Brunchdanielle coppermanComment

    Ever since I discovered Starbucks, Winter became even more exciting to me. I would await their limited edition Christmas menu, eager to get my freezing cold hands on a paper cup of sugary cream (with a hint of coffee). The gingerbread latte, toffee nut latte, eggnog latte and the almond hot chocolate are delicious, warming drinks especially for busy people constantly on the go. I used to order the toffee nut latte and would quickly go about eating the cream - encrusted with toffee sprinkles - before it had a chance to melt. This recipe, however, calls for homemade coconut cream which, in my opinion, is much tastier than the ‘squirty cream’ we all remember from out childhoods. This cream is thicker and doesn’t taste of the confinement of a metal can (or nitrous oxide). It is smoother, creamier and has a mild coconut flavour which is extremely tasty, but for those of you who don’t like coconut, it melts deliciously into the rest of the drink in no time, so you’ll hardly notice it once it’s dissolved. 

    Chicory - most commonly known as a leafy salad vegetable - has been curated into a tasty caffeine-free coffee alternative. It is roasted and ground into a granule-like consistency, and once hot water is added, dissolves into a nutty, earthy, warming, nourishing drink. Chicory has even been proven to aid digestion, so this drink is perfect enjoyed first thing in the morning to get your body working smoothly, and to satisfy your coffee cravings.

    INGREDIENTS
    1-2 Tablespoons Ground Chicory (available in most health food stores including Holland & Barrett)
    1 Teaspoon Maca
    1 Teaspoon Vanilla
    1 Teaspoon Cinnamon
    1/2 Teaspoon Nutmeg
    1 Teaspoon Coconut Palm Sugar
    250ml Pumpkin Milk (choose method below)

    Nut Milk Options:
    1 Cup Almonds soaked
    1/2 Cup Toasted Pecans (or nuts of choice)
    Pinch of Himalayan Pink Salt
    250ml Water
    1/2 Cup Pumpkin, chopped and raw
    3 Tablespoons Chia Seeds (optional)
    or
    250ml Shop Bought Almond or Coconut Milk
    3 Tablespoons Chia Seeds (optional)
    1/2 Cup Pumpkin, chopped and raw

    METHOD
    Start by making the pumpkin juice. Take your chopped pumpkin and juice it. If you don’t have a juicer, blend the pumpkin with 1 cup of water until smooth. Sieve the liquid to remove any large lumps of pumpkin, and set aside the juice. (If you used a juicer, set aside the juice whilst you make the milk)

    For the nut milk, place your soaked almonds, toasted pecans, salt, water and chia seeds into your blender. Blend on a high speed for 2-4 minutes until smooth. Pour the liquid through a jam straining bag or a nut milk bag, into a jug. Then transfer the milk back into the blender, adding the pumpkin juice. (If you are using shop bought, pre-made almond milk, simply blend together the milk and the pumpkin juice). Blend for 1-2 minutes until everything is smoothly combined. Pour the milk through a sieve into a medium saucepan and add the ground chicory, maca, vanilla, cinnamon, nutmeg and coconut palm sugar. Stir with a wooden spoon, simmering on a medium heat, for 12-15 to infuse the milk fully. When the chicory has dissolved and the flavours have combined, sweeten to taste and serve.

    TOP WITH
    A Generous Dollop of Coconut Cream (recipe below)
    Toasted Pecans
    Chia Seeds
    Cinnamon
    Coconut Palm Sugar

    COCONUT CREAM

    1 Tin Coconut Milk from the fridge (strictly the solid part only)
    1 Teaspoon Date Syrup

    METHOD
    Spoon the solid part of the coconut milk into a blender. Save the liquid for making smoothies, porridge or chia seed puddings, don’t let any into this recipe. Add the date syrup and blend on a low speed until the ingredients are combined smoothly. (You can, alternatively, place both ingredients into a bowl and mix, whipping vigorously, to combine the two). Pour into a bowl or container and place in the fridge to harden for 1-2 hours. Serve either in scoops (will need 2 hours to set) or as a double cream alternative (no need to set).

    BLACKBEAN HOUMOUS

    Sugar Free, Vegan, Vegetarian, Gluten freedanielle coppermanComment

    I could never get tired of grazing. I love to snack and if theres any kind of dip in sight, I'm straight in there. Houmous is such a versatile dip and and something I was first introduced to by my father. My earliest memories of it are associated with Friday nights when he would come home from work a little earlier than usual, put on his favourite 'chill-out music' and crack open a tube of Pringles and a tub of trusty houmous. As well as this TGIF mood, I also associate houmous with other happy occasions, such as picnics, summer and having guests over. It was also my obsession during exam periods at school (a not-so-happy occasion), and I only wish i'd made it from scratch and experimented more with flavours then, as I would have gotten a lot more from it. This recipe not only uses protein-rich chickpea's which are a great source of natural energy, but also contains black beans (which contain yet more protein and aid digestion) and sweet potato (high in antioxidants and known to contribute to weight loss due it is high, high fibre content). So it may seem like a mere dip, a side to your meal or an afterthought, but in fact you're using an entire meals worth of vegetables in one dip. Well, what do you know? This houmous has become a concentrated source of wonderful nutrients.  There's almost no need for the rest of the meal, so rest assured that it is entirely acceptable to eat it on its own, by the spoonful. 


    INGREDIENTS

    4-5 Tablespoons Olive Oil
    1 Tin Chickpeas, drained
    1 Tin Black Beans, drained (can also use cannellini beans)
    1/2 Sweet Potato, chopped and steamed (optional - if you omit, just increase the bean quantity by 1/2 a cup)
    Small Handful Fresh Basil Leaves
    1-2 Cloves Garlic, chopped
    2 Tablespoons Smooth Tahini
    Pinch of Himalayan Pink Salt
    1-2 Teaspoons Fresh Lemon Juice
    Handful of Fresh Basil or Rosemary

    Optional
    1 Tablespoons Nutritional Yeast

    METHOD

    Start by steaming the sweet potato. After about 8-10 minutes, when it is soft, add it to your blender. Now simply place all of the remaining ingredients into a high speed blender and blend for 2-3 minutes. Add more salt or lemon juice to taste and your choice of herbs (I like fresh basil, fresh rosemary and dried sumac). Scrape down the sides as the beans have a tendency to fly high, and blend for another minute or so, until the mixture is completely smooth and as creamy as is absolutely possible.

    SEEDED BUCKWHEAT BISCUITS

    Snacks, Gluten freedanielle coppermanComment
    BUC.jpg

    INGREDIENTS

    1/2 Cup Ground Almonds
    1 Tablespoon Nutritional Yeast
    2 Cups Buckwheat Flour
    1 Large Carrot
    Handful Fresh Basil, chopped
    2 Sprigs Fresh Rosemary, chopped
    Other Fresh Herbs of Choice, chopped
    2 Tablespoons Tahini
    1 Tablespoon Reishi Powder, optional
    1 Tablespoons Sunflower or Pumpkin Seed Butter (nut butter will work)
    5 Tablespoons Coconut Oil, room temperature
    1 Tablespoons Bicarbonate of Soda
    1 Clove Garlic
    2 Tablespoons Solid Coconut Milk or Dairy Free Yogurt
    2 Tablespoons Golden Linseeds
    2 Tablespoons Olive Oil

    METHOD

    Preheat the oven to 220c.
    In a large bowl, mix the flour, nutritional yeast, reishi and ground almonds together. Now add the coconut oil, mixing with your hands, then the coconut milk, tahini, seed or nut butter and the carrots. Combine thoroughly then add all of the herbs and seeds, along with the oil. When the mixture begins to resemble a dough, knead it momentarily and form it into a ball. 
    Roll out onto a floured surface, adding more flour if the dough is too sticky, to no more than 3mm thick. The thicker the dough, the softer the biscuits will be, but I prefer them thinner as they are much crunchier. Use a round cutter or a sharp knife to cut the dough into discs, rectangles or squares - however you would like to serve them. Arrange them on a baking tray, greased with a little coconut oil. Bake for 12-15 minutes, until they begin to turn golden.

    Serve with spreads like pesto, houmous and guacamole, or cheese, or sweet condiments like jams, chutneys, homemade nutella, raw honey, smashed fruit and nut butters.

    PUMPKIN PIE AND A POP UP

    Sugar Free, Vegetarian, Gluten freedanielle copperman6 Comments

    My first and only experience of pumpkin pie up until now was at my best friends house around the age of 13. With an american father, Thanksgiving is a big deal in their house, but I’d never really celebrated it before. At an awkward age of growth spurts and secondary school I almost didn’t even try the pie and tried to turn down the offer politely. It didn’t look especially appealing and i’d never tried it before, so naturally assumed it couldn’t be that special. Thankfully, her mother persuaded me and just one mouthful of that warm, homemade pie has remained a vivid memory in my mind ever since. I think a section of my brain is dedicated entirely to food, and times or occasions associated with certain foods. Sometimes i can even remember a conversation or event simply because i remember the food we were eating, or the restaurant we were in at the time. I can still see that pumpkin pie, fresh out of the oven, sitting on the countertop and can still smell the warmth of its spices. The sheer brilliance of pumpkin pie makes me wonder why it has taken me this long to attempt it myself. It is brilliant enough made with cheap pre-made pastry or shop-bought in festive packaging, but is even more brilliant if you make it by hand, with fresh pastry, and make it without any unnatural ingredients. So if you like that cream, the sugar and the buttery base, look away. You’re not going to like this version. Well, you’re not going to like the sound of this version, but if you do decide to trust me, you’ll realise it tastes just the same, if not better, than what you’re used to. 

    Before changing my diet i enjoyed baking brownies and rice crispy cakes on a regular basis - in fact, so often that i knew the recipes backwards, upside down and read with my eyes shut. I’d mastered two very amazing recipes, and they were easy, so making a pie seemed like an impossible task - some kind of art form i was certainly incapable of and which was definitely out of my league. But since i now use vegetables in baking and know how to make pastry with nuts and without gluten, I felt it was about time i revisited that moment in my best friends kitchen, embraced this seasons most delicious ingredients and made that classic holiday favourite, with a lot of things taken out, but with a whole lot of other good things added. 

    It’s hard for me to remember exactly how mama coleman’s pie tasted, but to me this one is all that a pumpkin pie should be. The base is different, as it is not real pastry. It is made without butter and with no flour - just nutritious nuts and nourishing coconut oil. Where most pies (especially shop bought pies) taste smooth and artificial, the base of this pie is crunchy, nutty and flavoursome. The filling is amazing, especially for people who are intolerant to gluten or just generally don’t desire the feeling of fullness that comes as a side effect of eating cakes. The filling is so smooth and light and, made with coconut oil and coconut milk, is a kind of creaminess you just can’t find in normal, artificial desserts. If theres one thing you make this winter, let this be it. Far better than chocolate, far better than mince pies and far better than the pumpkin pie you had last year. With this recipe, you can have your cake/pie/cheesecake/vegetables and eat them, all at once. Blissfully unaware that you are eating your way through the holidays to a healthier New Year, thanks to all the vitamins and minerals in pumpkin which will keep your immune system in check this winter. Eat up, it’s basically medicine. You neeeeeed it.

    INGREDIENTS

    Crust
    1 Cup Walnuts
    1/2 Cup Pecans
    1 Cup Buckwheat Flour
    1/2 Cup Coconut Oil, room temperature
    1/3 Teaspoon Salt
    1 Teaspoon Vanilla Extract
    2 Tablespoon Agave or Date Syrup
    1 Teaspoon Cinnamon

    Filling
    2 Cups Pumpkin, chopped (squash will work too) (if you haven’t the time or patience, buy some organic pumpkin puree from a local health food shop)
    2 Tablespoons Agave or Date Syrup
    1 Tablespoon Coconut Palm Sugar
    1/3 Teaspoon Salt
    1 1/2 Tablespoons Cinnamon
    1 Teaspoon Vanilla Extract
    1/2 Tin Coconut Milk (the solid part only)
    4 Tablespoons Coconut Oil, melted
    1 Egg
    2 Teaspoons Maca, optional
    1 Teaspoon Lucuma, optional

    METHOD

    Heat the oven to 200c.
    Start by roasting the pumpkin for the filling. Remove the skin and place in a roasting dish with a little splash of olive oil or some coconut oil, and roast for 25-35 minutes. It needs to be as soft as possible.

    Crust
    Once the pumpkin is cooked, reduce the oven temperature to 160c.

    Blend the nuts in a food processor or blender until they become a fine flour consistency. Pour into a medium bowl and add the flour, salt, vanilla and cinnamon. Mix together with a wooden spoon, then add the coconut oil, combining with your hands. The mixture should begin to form a dough. Make the dough into a ball and it should hold its shape. Take a round baking tray or cake tin, roughly 20cm in diameter (you can also use a rectangle dish if you don’t have a round one) and grease the bottom and the sides with a light coating of coconut oil. Press the dough into tin, making the base no more than 1cm thick, and making sure to press the dough around the sides too. Use a fork to pierce the dough in the middle, and bake for 15 minutes, until it begins to brown, and until it is dry to touch.
    Whilst it bakes, make the filling.

    Filling

    + TIP: Pumpkins with paler skins generally taste nicer and have a smoother less stringy texture when cooked. Look for crown princes or any with a greyish/blueish skin.

    Take the cooked pumpkin and place it in your blender or food processor along with the rest of the filling ingredients. I strongly advise using the egg and also maca if you have it, as the egg provides a vanilla-y flavour and a smooth texture and the maca adds an incredible malty caramel flavour. Blend all of the ingredients together until the mixture is smooth. Add a little more coconut milk or oil if the mixture needs help getting smooth.

    When the base is cooked, leave to cool for 5-10 minutes and then pour the filling mixture into it. Spread the filling evenly across the pie base, ensuring it reaches the sides too. Return to the oven and cook for 40 minutes, until the middle of the filling is firm to touch. If it is still quite wet or gooey to touch, leave it to cook for a little longer until you can be sure it is cooked through. The top should begin to brown and crack a little, and you should be able to stick a knife in the centre and bring it out clean. 

    Let cool for at least 20 minutes. I prefer it from the fridge as the filling becomes a wonderful consistency, but it is also delicious enjoyed warm. Serve with coconut yoghurt or coconut cream, fresh berries or a warm berry compote.

    + Save the Seeds 
    Pumpkin seeds also carry a lot of nutrients, so don’t throw them away. They are high in protein and fibre and also contain tryptophan which is a chemical compound that triggers happiness and positivity and reduces stress. Pumpkin seeds also contain anti-inflammatory properties and essential vitamins and minerals. Toss them in coconut oil or olive oil and your choice of natural sweetener and spices, or use nutritional yeast, tamari and dried herbs and spices to make a quick a savoury snack.

    BLEND AND PRESS POP UP

    I am excited to announce that next weekend i will be popping up and taking over Blend and Press in Neals Yard. I will be running an exclusive Model Mange Tout brunch menu, and i will be there from 10.30-1.30pm. Pop in and say hi, and choose from my nutritious gluten, grain, dairy and refined sugar free menu. I will be serving Cacao Chia Porridge with Almond Sauce and berries, Sweet Potato Cashew Pudding with Christmas Qnola, Cranberry and Rosemary Compote and Toasted Chestnuts, and Buckwheat Pancakes with Coconut Cream, Tahini and Cacao Sauce.

    Prices start from £4.95. Hope to see you there! Come in, keep warm and wake up well!

    GREEN SUNFLOWER PESTO

    Snacks, Vegan, Vegetariandanielle coppermanComment

    I know it’s a bold statement but my first homemade pesto - and not just homemade pesto but healthy, nutritious, dairy-free pesto - turned out to be the best pesto I’ve ever tried. Since experiencing this variation of pesto i have come to realise that normal shop-bought pesto is far too oily and bitty. Another thing i dislike about it is the inclusion of cheese which i try to avoid as i don’t eat much dairy. If i’m going to eat cheese it’s going to be a huge slice of locally sourced cheese covered in chutney. That would be worth it. But in pesto i think it is pretty unnecessary, especially when the option of nutritional yeast is available, which adds a nutty, cheesy taste similar to parmesan, but also boasts an abundance of nutrients and high levels of vegan protein, to entirely upgrade your pesto (and most other savoury recipes).
    On top of that, many supermarket brands of Pesto use sugar and preservatives which are unnatural and can be detrimental to health. You also must be careful when choosing pesto to make sure it is made with natural oils such as extra virgin olive oil and not with artificial, hydrogenated fats such as vegetable oil. You’re safest and healthiest bet is to buy organic or local, homemade pesto, or make it yourself (its as easy as a smoothie)!

    This pesto is a lot creamier than most brands of pesto due to the sunflower seeds and avocado i use. Sunflower seeds are an amazing base for sauces and creams and add a unique texture to this condiment. I also substituted pine nuts for pistachio nuts as i love their intense flavour and thought it would work well with the sunflower seeds. As well as basil I used a large handful of spinach leaves to increase the nutritional value of the recipe and also to thicken it a little. This pesto is incredibly healthy and is high in healthy fats (from the avocado, nuts and seeds), protein (from the nuts, seeds and nutritional yeast) and antioxidants (from the spinach, garlic, avocado, lemon, basil and spirulina). It also contains alkalising properties due to the use of lemon, leafy greens and spirulina and contains a diverse range of vitamins, minerals and fibre from all of the natural ingredients.

    Enjoy as a spread, as a dip for vegetables or sweet potato chips, as a side or condiment for most meals including fish, meat or eggs, and incorporate into savoury sauces or soups for extra flavour. And throw out the Sacla.

    INGREDIENTS

    1/2 Cup Sunflower Seeds
    1/2 Cup Pistachio Nuts
    Large Handful Fresh Basil Leaves
    Large Handful Kale or Spinach, diced
    1/2 a Ripe Avocado
    1/2 Cup Avocado Oil or Olive Oil
    Salt
    1-2 Cloves of Garlic, chopped
    1-2 Tablespoons Nutritional Yeast
    1 Teaspoon Fresh Lemon Juice
    Pinch of Spirulina (optional)

    METHOD

    Add the sunflower seeds, pistachios and a tablespoon of the oil to a blender and blend for 5 minutes. When the mixture begins to become smooth, add the avocado (best to chop it first), basil leaves, spinach or kale, garlic, nutritional yeast, salt, lemon juice and the rest of the oil (as well as the spirulina, if using). Blend again for a further 2-3 minutes until the mixture is smooth and all ingredients are combined. You may need to scrape the sides. I quite liked mine with a few chunks in it but if you prefer a smoother spread, continue to blend until you are happy with the consistency. Scrape from the blender into a bowl and season with more salt or lemon or spirulina or nutritional least until you are happy with it. 
    Cover with cling film and store in the fridge. It may become slightly dark on the outside due to the avocado oxidising but just stir before serving and it will be absolutely fine