Jessica's Healthy Recipes

Lots of low carb and Paleo recipes

Sugar Free Golden Graham Cinnamon Crackers

Ingredients:

1 large egg white

100g ground almonds

1/4 cup water

2tbsp cinnamon

8tsp stevia (and some extra stevia and cinnamon to sprinkle on top after baking)

Mix all the ingredients together and thinly spread on a greased tray in the oven at 180c until crisp! 

The Super Breakfast!

Egg and pepper muffin served on a bed of raw spinach, served with smoked salmon and homemade guacamole. 

How to make the muffin:

Finely chopped peppers (or any vegetable that floats your boat)

Whisked eggs - I separated the yolk and white as I found that the lighter the egg white, the nicer the texture of the muffin.

These are extremely simple to make, put your chopped veg in a cake tin and then add the egg. Cook at 150 for around 45 mins.

How to make the guacamole:

2 ripe avocados

4 cherry tomatoes

1 diced red onion

lime juice and black pepper

Simply blend these together and leave in the fridge to cool!

Courgette, Peanut and Spice Hearts

These doughy hearts are warming and delicious! The mixture can be made into a loaf and sliced once it has cooled. This recipe is something that I thought of as I was getting frustrated with the fact that I couldn’t find a coconut flour free zucchini bread recipe.

Ingredients:

One large courgette, roughly grated

12 tbsp Linswoods Flaxseed

100g Whole Earth crunchy peanut butter

1 tbsp baking powder

2 tbsp cinnamon

1 tbsp mixed spice (Dried orange peel, cassala, ginger, nutmeg, pimento and caraway seeds)

6 tbsp Liquid Egg White (Two Chicks) approx 3 egg white equivalent. 

After grating the courgette I would recommend squeezing out the excess fluid, I did this by wrapping it in kitchen towel and twisting over the sink. Once this is done, add in the flaxseed, herbs and egg whites ensuring that it is stirred well so that the mixture is even. Finally mix in the peanut butter and baking powder.

I chose to make my dough into heart shapes (yield of 14), but if it was put into a loaf tin I would recommend around 30mins to an hour of cooking at 180 celcius.

Nutritional Values (per a heart - 1/14 of overall mix):

82 kcal, 6.7g fat (0.3 saturated, 2 polyunsaturated, 0.6 monounsaturated) 2.2mg sodium, 46.6mg potassium, 1.4g carbs, 2g fiber, 0.6 sugars, 4.1g protein.

Spinach, Cod and Cashew Burger

Ingredients:

Skinless Boneless Cod Fillets (I used two to make six burgers)

200g Young Leaf Spinach 

2 Large Egg White

25g Smooth Cashew Nut Butter (would recommend more if you are not concerned about calories!)

2 tbsp Linwoods Flaxseed

Cook the cod in tin foil until it is tender, this takes 15 minutes at 180 celsius. Tip the contents of the foil into a large bowl, adding the flaxseed, nut butter and egg whites - then blend these together until it forms an even paste. Add the spinach in bit by bit, taking extra care that it is well blended into the mixture. Using your oil of choice add two spoonfuls of the mixture into a pan for each burger and lightly fry them (they does crumble easily). Flip the burgers when they appear strong enough - after this put them back into the oven for around 15 minutes and then voila! you have a marvelously tasty and nutritious lunch. 

I mixed in some herbs to my burgers - feel free to use a variety of herbs liberally. My choice was oregano, rosemary and paprika.

Nutritional values per burger:

99 kcal, 4.2g Fat (0.7 saturated, 0.8 polyunsaturated, 0.2 monounsaturated) 51.7mg sodium, 51.3mg potassium, 2.1g carbs, 1.9g fibre, 0.6g sugar, 13g protein.

Low carb raspberry cake bites with a creamy, rich dark chocolate and avocado icing.

Ingredients:

For cake

200g raspberries

1 tbsp baking powder

4 large egg white

400ml Almond Milk (unsweetened)

4 tbsp Linwoods Flaxseed

1 Hass avocado.

For icing:

25 gGreen and Blacks organic Cocoa powder

1 Hass avocado

50ml Almond milk

3g Stevia

Nutritional Values:

85kcal

7.2g fat (2 of which saturates, 1.4 polyunsaturated, 4.6 monounsaturated)

sodium: 39.4mg

potassium: 97.1mg

carbs: 1.7

Fiber: 6.8

Sugar: 2.6

Protein: 3g

Directions:

Using a hand blender, combine the avocado with the raspberries, flaxseed and milk until a gew like texture forms. After this add each egg white whilst continuing to blend the mixture, I tend to add baking powder at this point as well. Line a loaf tin (or grease it if you want!) and add the mixture in, put in the oven at 180 for an hour or so - do check on the loaf as the timings for it to cook heavily vary - I’m very impatient so I cut it into squares to speed up the cooking process. 

Whilst this is baking add the ingredients for the icing into a bowl and using the hand blender combine them all together, ensuring the removal of any lumps. 

Once the loaf has cooled pipe the icing onto it how you please!

Be warned that the cakes have a very gewy texture if cooked for too short a time!