Be Vital Chiropractic Recipes
We have found some wonderful recipes online and have shared them with you here. We’re so grateful there are so many clever people out there posting these recipes for us all to enjoy. There will be more links to come. If you have a great recipe to share or find a great link, please send it to us so we can add it to this list. Substitutions are listed at the bottom of the page
Breakfast
- Pumpkin and Almond Pancakes – GF, DF, Grain-free, GAPS
- Cinnamon Nut Cereal – GF DF Grain-free, GAPS (we recommend trying it without a sweetener first and if you feel it needs a sweetener try adding a small amount of sulphite free dried fruit)
- Squash Pancakes – GF DF Grain-free, GAPS
- Coconut Flour Waffles – GF DF Grain-free, GAPS
- Coconut and Fruit Granola (try this without honey as the dried fruit will be sweet enough for most people) – GF Grain-free GAPS
- Chia Breakfast Pud – GF, DF, Grain-free, Primal
- Chia Hot Flax Pudding – GF, DF, Grain-free, Primal
Meals
- Creamy Chicken Soup – GF, DF, Grain-free, GAPS
- GAPS Pizza Crust (add toppings of your choice)- GF DF Grain-free,GAPS
- Grilled Broccoli and Shrimp Salad – GF, DF, Grain-free, Primal
- Better Than Fried Chicken – GF, DF, Grain-free, Primal
- Kumara Bacon Egg Cups – GF, DF, Grain-free, Primal
- Cauliflower Rice Sushi Rolls – GF, DF, Grain Free, Nut Free
- Green Bean, Cucumber and Mint Salad – GF, DF, Nut Free, Grain-Free, Primal
Sides and Snacks
- Garlic Broccolini – GF, Dairy free, Grain-Free GAPS
- Celeriac Bacon Hash Browns – for those not on GAPS, you can substitute Red Skinned Potato for in place of celeriac for a potato hash brown – GF Grain Free, GAPS
- Zucchini Macaroni and Cheese (grind sunflower seeds to make sunflower flour) – GF DF Grain-free
- Three Seed Beauty Bread – GF, DF, Nut Free, Primal
- Kimchi – GF, DR, Nut Free *We suggest substituting the coconut palm sugar for xylitol
- How To Prepare A Kidney – GF DF Grain-free GAPS
Baking
- Coconut Butter – GF DF Grain-free GAPS
- Banana Bread (sweet enough without honey as long as the bananas are very ripe, use coconut oil instead of butter) – GF DF Grain-free GAPS
- Banana and Blueberry bread (most people will find this sweet enough without stevia or honey etc to sweeten it, if using a sweetener discuss this with your practitioner) – GF, DF, Grain-free, GAPS
- Coconut flour Banana bread (most people will find this sweet enough without stevia or honey etc to sweeten it, if using a sweetener discuss this with your practitioner) – GF DF Grain-free, GAPS
- Brown Rice and Pumpkin muffins with honey GF, DF
- Carrot Pulp Bread (use coconut oil instead of butter if lactose free) – GF DF Grain-free, GAPS
- Zucchini Muffins – GF DF Grain-free, GAPS
- Grain Free Berry Scones made with Almond Flour – GF DF Grain-free, GAPS
- Banana Nut Muffins – GF DF Grain-free GAPS
- Sugar Free Choco Coco Mugcake – GF, DF, Grain-Free, Primal
Sweet Treats – Unpasteurised Honey required
- Lemon Coconut Muffins – GF DF Grain-free GAPS
- Lemon Bar – GF DF Grain-free, GAPS
- Chocolate Vanilla Cookies – GF DF Grain-free, GAPS
- Banana Cake GF DF Grain-free, GAPS
- Apple Crunch (use honey rather than maple syrup) – GF DF Grain-free GAPS
- Fruit Straps – high fruit sugar content (some recipes will be sweet enough without fruit depending on individual taste and the fruit used) – GF DF Grain-free, GAPS
Most popular recipe for chocolate lovers!
Guilt-free Chocolate recipe:
Ingredients:
– 1/2 cup coconut oil (Melted)
– 1/2 cup cacao butter (Melted)
– 1/4 cup powdered xylitol
– 2 tbsp nut butter (We use Almond or Cashew)
– 1/2 cup raw Cacao powder
Directions:
Put all into a pot and mix. Stir on low heat until it is all melted together. Pour into moulds, and put into the fridge.
Tip!
You could add orange, or peppermint oil, shredded coconut for texture etc.
Chocolate Lamingtons:
Ingredients:
- 100g blanched almonds (or a total of 100g of any nuts you may have e.g brazil nuts, cashew nuts, hazel nuts etc but try to have at least 50g almonds)
- 70g tapioca starch
- 1 tsp GF baking powder
- 120g coconut oil
- 90g Xylitol
- 1 tsp vanilla extract
- 3 eggs
Method:
1. Preheat oven to 160 degrees. Grease / line a 23cm square cake tin or rub it with coconut oil
2. Grind 100g blanched nuts whatever combination you have in the pantry.
3. Add 70g tapioca starch & 1 tsp GF baking powder. 3 quick turbo blasts. Set aside in a separate bowl.
4. *No need to clean the bowl* Add 120g coconut oil, 90g xylitol & 1 tsp vanilla essence. Heat on a pan on low while you stir it all together and coconut oil has completely melted.
5. If your blender has a butterfly wisk use this. Add 3 eggs and whisk until all wet ingredients blended in. But don’t over do it.
6. With the butterfly wisk on low slowly add spoon by spoon the dry ingredients.
7. Once all dry mixture has been added, turn off and make sure any dry mixture sitting on the butterfly has been pushed off into the batter. And whisk again briefly just to ensure all dry ingredients are mixed in thoroughly.
8. Pour into prepared cake tin. Bake in oven for 15 minutes (or until you poke a tooth pick in and it comes out with no wet mixture on it). Keep an eye on it – should finish up with a golden brown top which is spongy to the touch.
9. Remove from oven and allow to cool. If possible wait till completely cool before cutting.
Ingredients:
- 55g of chosen frozen berries
- 10g chia seeds
- 15g water (cold is fine)
- 10g Xylitol
Method:
Blend all these ingredients together then let it sit in a small bowl in the fridge until you’re ready to use it.
Ingredients:
- 65g coconut oil
- 20g cacao (or cocoa powder)
- 25g thick coconut milk (we used canned – Ayam brand as that is preservative free)
- 60g xylitol
- 1 tsp vanilla extract
Method:
Add all ingredients to a blender and mix it thoroughly.
Assembly:
1. Use your largest knife to cut any rounded edges off the cake so you have a perfect square.
2. Using the same knife and a measuring tape, cut the cake into squares.
3. Flip all the cake squares over so that the surface that was in contact with the baking paper is faced upward.
4. Using a butter knife, spread the filling between each cake and sandwich together.
5. Now the final step is to coat the two pieces you spread the filling between and then coat that chocolatey mixture with desiccated coconut and repeat these steps till all your squares are used.
6. If you have an odd number of squares and have some filling left spread filling on that square cake and put some desiccated coconut on it as well. Absolutely delicious!
7. Now to let it all set put it into the fridge for approx. an hour or so (how long will depend how “cool” you left the cake to get before doing steps 3 – 6)
Recipe modified from: http://www.the4blades.com/thermomix-lamingtons-gluten-free-grain-free-dairy-free/
Substitutions
- Where baking soda is listed it is preferable to use 4-6 drops of Food Grade Hydrogen Peroxide as a rising agent instead as we find the baking soda can raise the pH of the stomach too much for some people.
- Where sweeteners such as stevia, maple syrup etc are listed, it is best to try using fresh fruit as a sweetener instead first and if this is not sweet enough, then discuss options for sweeteners with your practitioner. If honey is listed, ensure you use unpasteurised honey and discuss whether honey is appropriate for you with your practitioner.
- Where butter is listed, substitute for coconut oil for a dairy/lactose free alternative
- We have counted recipes with Ghee (many dairy free people are fine with ghee as there is no casein or lactose) or Butter as Dairy Free (DF) because these can usually be exchanged for coconut oil (this will alter flavour but is still usually very tasty).
- Where almond meal or almond flour is used in a recipe – ideally you would replace it with freshly ground almonds or you can try switching this for coconut flour if you have been advised to minimise or cut out nuts.
