The trick is to eat as mindfully as is possible for you.
Once you know what to look out for go for the healthiest option without being overwhelmed. Sometimes I get it you just need to put something in your gob because well you just do !
I'm not sure what’s available in your area, below I have named a few brands that use healthier oils.
And sometimes you are just going to have something that you love and you know what thats fine, just make sure it’s something you really love and that makes you feel happy, nothing here is intended to make you feel guilt.
Remember to look at the ingredients and steer clear of vegetable and seed oils. It's actually harder than you think.
Seed Crackers
These crackers are low in carbohydrates, and very easy to make. Flavour them with additional herbs or spices like ground cumin, tumeric. I use LSA + P for these crackers which are linseed, sunflower seed , almond and pumpkin seed.
3/4 cup LSA + P
1/4 cup chia seeds
1/4 cup sesame seeds
1/2 cup grated parmesan cheese
1/4 tsp garlic powder
1/2 tsp onion powder
1/2 tsp salt
1/2 tsp ground pepper
1/2 cup ( 120 ml) water
Preheat oven to 200° C.
Place all ingredients into a bowl and mix until well combined. Let sit for 5 minutes until combined.
Place the dough on a piece of baking paper. Place another piece of paper on top of the dough. Using a rolling pin roll out the dough into a 30 x 40 cm rectangle.
The dough should be quite thin, about 2.5 mm.
Using a pizza cutter or large knife, pre-cut the dough into 24 equal squares. ( this will make the crackers easier to slice once cooked).
Transfer onto a baking tray and bake for 18 - 20 minutes, until golden brown. Remove from the oven
Store in an airtight container for up to 2 weeks.
Flaxseed Crackers
Kale Chips
Organic Nori, 50 sheets (great as a tortilla alternative)
Unsweetened Greek Yoghurt with fruit in season and 1/2 - 1 tbsp chia seeds.
Alamir hummus (this is the only hummus brand I have found that is organic and does not contain refined seed oils!) https://www.alamir.co.nz/product/hummus/
Easy Creamy Hummus
The trick to making a really creamy hummus is to cook the chickpeas in baking soda first. And to also use a really good quality tahini.
1 can chickpeas, rinsed and drained, or 1 ½ cups cooked chickpeas
½ teaspoon baking soda (if you’re using canned chickpeas)
¼ cup lemon juice (from 1 ½ to 2 lemons), more to taste
1 medium-to-large clove garlic, roughly chopped
½ teaspoon fine sea salt, to taste
½ cup tahini
2 to 4 tablespoons ice water, more as needed
½ teaspoon ground cumin
1 tablespoon extra-virgin olive oil
lace the chickpeas in a medium saucepan and add the baking soda. Cover the chickpeas by several inches of water, bring to a boil over high heat, reducing heat if necessary to prevent overflow, boil for about 20 minutes, or until the chickpeas look bloated, their skins are falling off, and they’re quite soft. Strain the chickpeas and run cool water over them.
In a food processor combine the lemon juice, garlic and salt. Process until the garlic is very finely chopped, then let the mixture rest so the garlic flavour can mellow, for at least 10 minutes.
Add the tahini and blend until the mixture is thick and creamy.
While the food processor is running, drizzle in 2 tbsp ice water. Continue to blend until the mixture is smooth, pale and creamy.
Add the cumin and the drained chickpeas to the garlic and tahini mixture, while blending drizzle in the olive oil, blend until the mixture is super smooth, scraping down the sides if necessary, about 2 minutes. Add more iced water by the tablespoon to achieve a super smooth hummus.
Taste and adjust if necessary with salt and maybe more lemon juice .
Keeps in fridge for a week.
Organic Salsa
Nut butter, Almond, Peanut, Cashew - Made using nuts only.
Beef Jerky
Gathered Game Wild Venison Deer Sticks https://gatheredgame.co.nz/products/copy-of-wild-venison-beer-sticks-garlic-pepper
Organic nuts
Organic Olive snack pack
Frozen soups / homemade bone broth
Homemade Chicken Broth
I don’t tend to roast whole chickens anymore, I bone the whole chickens when I get them home from the supermarket and freeze the pieces. Then I make a stock straight away, I use chicken feet as well which I purchase through Commonsense Organics, this makes the stock lovely and gelatinous. A good stock is gut healing goodness.
1.5 kg organic chicken bones and frames
2-4 chicken feet ( optional)
2 tbsp apple cider vinegar
1 large onion, roughly chopped
2 carrots, roughly chopped
3 celery stalks, roughly chopped
2 leeks, rinsed and roughly chopped
1 garlic bulb, halved across the middle
1 tbsp black peppercorns lightly crushed
4 litres of cold water
Place chicken bones and feet ( if using) in a crockpot or large saucepan, cover with water. Add vinegar, onion, carrots, celery, leeks and peppercorns and allow to stand for an hour.
If using a saucepan bring to a boil and reduce to a simmer and simmer for 6-8 hours. Be sure to skim any scum off the surface of the liquid. If using a crockpot put on for 8 hours, the longer you cook the stock the richer and more flavourful the stock will be.
Strain the stock through a fine sieve, cover and place in the fridge until the fat rises to the top and sets, discard the fat.
Organic precut vegetables, like carrot sticks, celery, capsicum, radish etc
Pasture raised hard boiled eggs
Organic in season fruit and a hand full of nuts.
Pams Guacamole - below is an example of a pre packaged snack option with minimal ingredients and no seed oils. Thickener (415) is Xanthan Gum which is commonly used as a food additive to extend the shelf life on a product.
Homemade Mayonnaise
Homemade mayonnaise is very easy to make, it isn’t usually made with garlic but I like th flavour. I sometimes use avocado oil with lime it makes a nice change.
1 egg
1 tsp apple cider vinegar
1 tbsp dion mustard
1/4 - 1/2 tsp salt
1 clove garlic
1/2 cup light olive oil , ( I like to use 1/4 avocado oil and 1/4 olive oil ).
Put egg, apple cider vinegar, mustard and garlic clove in a wide mouthed jar - I use a 500 ml Agee jar.
Using a stick blender, blend these ingredients.
Add the 1/2 cup of oil and continue to blend until all combined. This will thicken.
Season to taste.
You can keep the mayonnaise in an airtight jar for up to 7 days in the fridge.
Homemade Vinaigrette
Most store bought vinaigrette is made using vegetable or seed oils so they have a longer shelf life, homemade vinaigrette is really simple to make, all you need is a jar and 4-5 ingredients.
Ingredients
1 clove garlic, finely chopped or grated.
1/3 cup vinegar (apple cider or balcamic vinegar)
1 tsp dijon mustard
2/3 cup extra virgin olive oil
Salt & pepper to taste.
Put all ingredients into a glass jar with a tight fitting lid.
Give the jar a good shake..
Use within 10 days.
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