Jo Holden

Functional Medicine Health Coach

Banana Flour Pancakes

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Banana flour pancakes

Green banana flour has lots of health benefits....it's a resistant starch which may help lower blood sugar levels and helps form good bacteria in our gut. It may help lower pH levels and reduce cell damage. It's a great gluten free and paleo alternative to other flours, with a light texture and a mild flavour....I love it and it works so well in pancakes and waffles! Combined here with flax which is an amazing alternative to eggs, full of fibre and omega 3. Serve with fruit or Chia Jam, coconut yogurt and a dollop of almond butter.
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Course Breakfast, Gut Health, Healthy snack, Healthy treats
Cuisine Healthy Treats / Kids / Gluten Free, Vegetarian
Servings 4

Ingredients
  

  • 90 g green banana flour or buckwheat flour as an alternative
  • 80 g ground flaxseeds
  • 2 tsp baking powder
  • 300 ml oat milk or non dairy milk of your choice
  • 1 tsp vanilla extract
  • 1 mashed banana optional
  • 1/2 cup blueberries optional

Instructions
 

  • In a bowl combine all of the ingredients
  • Put a little coconut oil in your pan and set over a medium heat
  • Once hot pour in a small ladleful of batter per pancake and cook for a few minutes on each side until golden
  • Top with slices of banana, berries, mango, almond butter and coconut yogurt
Keyword Gluten free, Paleo, Vegan

Madeleine Shaw’s Gluten Free Bread

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Madeleine Shaw's Gluten Free Bread

I love that this bread is free from any refined flours. It's full of nutrients, tastes great and slices and freezes brilliantly
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Cook Time 1 hr 20 mins
Course Breakfast, Healthy snack
Cuisine Free From, Healthy Treats / Kids / Gluten Free

Ingredients
  

  • 100 g sunflower seeds
  • 100 g pumpkin seeds
  • 150 g buckwheat groats
  • 250 ml water
  • 100 g oats
  • 2 tbsp chia seeds
  • 4 tbsp olive oil
  • 2 tsp Himalayan or sea salt
  • 1 large courgette

Instructions
 

  • Soak the sunflower seeds, pumpkin seeds and buckwheat groats over night.
  • Preheat your oven to 180C.
  • Rinse and drain the seeds and buckwheat and add them to a blender or food processor.
  • Add in the rest of the ingredients and blend.
  • Pour the mixture into a greased and lined loaf tin and bake for 1 hour 20 minutes.
  • Once cooked allow to cool before slicing.

Bluberry Muffins

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blueberry muffins

Blueberry Muffins

Light and fluffy, gluten free and vegan
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Prep Time 10 mins
Cook Time 25 mins
Course Healthy snack, Healthy treats
Cuisine Free From, Healthy Treats / Kids / Gluten Free
Servings 6

Ingredients
  

  • 100 g buckwheat flour
  • 80 g ground almonds
  • ½ tsp bicarbonate of soda
  • ½ tsp baking powder
  • 1 banana very ripe, mashed
  • 1 tsp vanilla extract
  • 100 ml honey or maple syrup
  • 150 g blueberries or chocolate chips

Instructions
 

  • Preheat your oven to 200C/180C fan and line a muffin tray with 6 paper cases.
  • Combine dry ingredients in a bowl.
  • In a separate bowl combine the rest of the ingredients and combine with the dry mixture.
  • Divide the mixture evenly between the 6 muffin cases. Bake for 20-25 minutes, or until a skewer inserted comes out clean. Remove from the oven and leave on a wire rack to cool.

WALDORF SALAD WITH MACADAMIA BLUE CHEESE

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WALDORF SALAD WITH MACADAMIA BLUE CHEESE

Jo Holden
This Waldorf Salad is dairy free, full of flavour and utterly delicious
Print Recipe
Prep Time 20 mins
Total Time 20 mins
Servings 4

Ingredients
  

  • 1 large head romaine lettuce or other leaf of your choice
  • 2 handfuls of watercress
  • 1 apple diced
  • 2 sticks celery finely diced
  • 1 cup walnuts roughly broken up*
  • 1 small handful of flatleaf parsley finely chopped
  • A few good chunks of macadamia cheese
  • *An option to add flavour to the walnuts is first to soak them for 20 mins. Then drain and rinse and mix in 1 tsp. garlic powder 1 tbsp. onion powder and 1/2 tsp. salt. Then dehydrate at 115F for 12 hours. When they are dried roughly break them up by hand.
  • Macadamia Cheese recipe available here. To make the Blue Cheese effect just fold in 1/2 tsp. spirulina
  • Dressing:
  • 1/2 tsp. mustard
  • 2 tbsp. apple cider vinegar
  • 1/3 cup olive oil
  • 1/3 cup water
  • 1/4 cup cashews soaked for 20 mins or 1/4 cup almond butter
  • 1/2 tsp. salt
  • Black pepper to taste

Instructions
 

  • Tear the lettuce and watercress and transfer to a bowl with the apple, celery and parsley.
  • Put all the dressing ingredients in a blender and blend until smooth.
  • Pour over salad until is lightly covered and add the walnuts.
  • Transfer to the serving plates and finish off with a slice of the Macadamia Blue Cheese
  • If you do not have any nut cheese, you could make a Rawmesan and sprinkle this on top.

 

BUCKWHEAT WRAPS

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These buckwheat wraps are a great gluten free option.  For better digestion, by breaking down the starch, make in advance and leave to soak overnight.

Buckwheat Wraps

Jo Holden
These buckwheat wraps are a great gluten free wrap. For better digestion, by breaking down the starch, make in advance and leave to soak overnight. Add a tbsp. of raw apple cider vinegar.
Print Recipe
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Servings 12

Ingredients
  

  • 2 cups buckwheat flour
  • 1 egg
  • 3 cups water
  • 1/2 tsp. sea salt
  • 1/2 tsp. honey optional
  • 1 tbsp. raw apple cider vinegar if soaking the batter
  • Coconut oil for frying

Instructions
 

  • Whisk all the ingredients together and leave to stand if you have time.
  • Add more water , if needed to make the batter thinner.
  • Grease a frying pan with coconut oil, lightly.
  • Pour 1/4 cup size portions into the pan and allow to cook till lightly brown.
  • Flip the wrap over and cook the other side.
  • Serve hot with a variety of fillings.
  • These wraps can be frozen - allow to cool completely and store in an airtight container.
  • They can be warmed up on a tray in the oven or in a frying pan.

 

COCONUT FLOUR PANCAKES

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These coconut flour pancakes are grain free, light, yet filling and delicious with different fillings on. As a sweet treat we like to put some chocolate avocado spread on!

coconut pancake

COCONUT FLOUR PANCAKES

Jo Holden
These coconut flour pancakes are grain free, light, yet filling and delicious with different fillings on. As a sweet treat we like to put some chocolate avocado spread on!
Print Recipe
Prep Time 5 mins
Cook Time 10 mins
Total Time 15 mins
Servings 8

Ingredients
  

  • 1/2 cup coconut flour
  • 1 cup tapioca flour starch
  • 4 large eggs
  • 1 tablespoon chia or flaxseeds
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon vanilla extract optional

Instructions
 

  • Whisk up all the ingredients until smooth.
  • Grease a frying pan with some coconut oil and heat gently.
  • Using a 1/4 measuring cup, scoop the mix and pour into the centre of the pan.
  • Cook until the edges are golden and curl a little inward.
  • Flip over and cook until brown on the other side.
  • Batter will store nicely in the fridge for up to a week or in the freeze for longer.

 

RASBERRY CHIA JAM

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This is one of my favourite jams, as it’s low in sugar, fuss-free and ready to eat – plus you get to enjoy all the raw goodness of delicious seasonal fruits. A recipe so quick and easy.. and the kids will love it!

rasberrychia2

 

rasberrychia1

 

RASBERRY CHIA JAM

Jo Holden
A delicious and healthy jam.. and sooo easy to make!
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Prep Time 10 mins
Total Time 10 mins
Course Breakfast
Servings 1 pot

Ingredients
  

  • 180 g rasberries
  • 1 tbsp of raw honey
  • ½ tsp vanilla extract
  • 2½ tbsp of chia seeds

Instructions
 

  • Blend the rasberries together with the raw honey and vanilla extract, if using, until smooth.
  • Stir in the chia seeds thoroughly, or pulse in the food processor or blender until combined. This will make the jam "gel" together
  • Taste and add more honey if desired.
  • Place in the fridge for an hour to “gel” – or enjoy straight away.
  • Store in the fridge and use within 3-4 days.

CHOCOLATE CHIA BALLS

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These chocolate chia balls are deliciously chocolatey, filling and packed full of antioxidants… could there be a more perfect snack option?  They are also super easy to make and the recipe can be adapted in so many ways depending on your cupboard supplies!

chocolate chia balls

 

Dive in to get your choccie fix and don’t bother counting the calories… these balls really are AMAZE-BALLS!!

 

chocolate chia balls

 

AMAZE-BALLS

Jo Holden
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Prep Time 10 mins
Total Time 10 mins
Course Healthy treats
Cuisine Raw Food
Servings 10 balls

Ingredients
  

  • 3/4 cup pitted dates
  • 3 tbsp cacao powder
  • 1/2 cup walnuts or pecans, cashews, almonds
  • 1/2 cup mixed seeds or chia seeds
  • 2 tsp coconut oil
  • 2 tbsp. goji berries
  • 1 tsp vanilla essence
  • 1 pinch of sea salt

Instructions
 

  • Add all the ingredients into a blender and blend until well chopped and mixed.
  • Add some water if consistency is crumbly.. but it should not be too wet or gooey.
  • Roll the mixture into balls.
  • Store in the fridge or freezer.

 

BANANA OAT PANCAKES

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These banana oat pancakes are so simple and quick to cook, making them perfect for breakfast.

Serve with your favourite fruit – berries, pomegranates or passion fruit and a dollop of coconut yogurt or nut butter or just drizzle with maple syrup and lemon.

banana oat pancakes

Banana Oat Pancakes

Jo Holden
Print Recipe Pin Recipe
Prep Time 10 mins
Cook Time 10 mins
Total Time 20 mins
Servings 2 servings

Ingredients
  

  • 2 cups oats preferably gluten free
  • 1 cup water
  • 1 cup non dairy milk I use almond milk
  • 2 bananas
  • 1-2 tsp vanilla extract
  • 2 tsp coconut oil

Instructions
 

  • Place all ingredients except oil into a blender and blend until smooth.
  • Let stand for 15-20 minutes until batter thickens, if you have time, otherwise don't worry. Can always make the night before.
  • If batter is too thick to pour easily, add a little water.
  • Heat oil in frying pan or skillet.
  • Pour batter, by 1/4 cup - 1/2 cup, into pan and cook for 2-3 minutes on each side.
  • For waffles: pour into heated waffle iron and cook for 10 minutes.

 

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