Linda Vezzoli, Nutritional Therapist

Nutritional Therapy in London

Recipes

Pumpkin Protein Muffins (grain free, gluten free, dairy free, sugar free)

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I’m always looking for ways to include more vegetables into my dishes, and it is no different with baked goods. Adding cooked vegetables in baking can help the goods retain their moisture, as well as adding precious nutrients.

Pumpkin, for example, is packed with betacarotene, a carotenoid which converts to vitamin A (very important for immune health, skin and fertility). It is also a great source of vitamin C and E, which are great anti-oxidants, as well as minerals such as magnesium, which can help with stress and energy production.

I adapted this recipe from a My Generation Nourished recipe and played around with other flours and adding cooked pumpkin for a more autumnal dish. I love the nuttiness that chestnut flour imparts to these muffins, as well as a subtle sweetness, which make these muffins a great sugar-free option for children and adults alike.

Ingredients:

  • 2 ripe bananas
  • 1 cup cooked pumpkin
  • 2 eggs
  • 1/4 cup grassfed collagen (My favourite brands are Great Lakes or Planet Paleo)
  • 1/2 cup chestnut flour
  • 1/4 cup tapioca flour
  • 2 tsp baking soda
  • 1 tbsp cinnamon
  • 1 tsp vanilla extract
  • 1/4 cup melted coconut oil (I use odourless coconut oil such as Biona Coconut Oil Cuisine)

Method:

  • Preheat the oven to 200C
  • Blend all ingredients
  • Divide the batter in a muffin tin
  • Cook for 25 minute or until cooked through
  • Cool on a rack and enjoy!

Tart Cherry Gelatin Gummies

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These gelatin gummies are so easy to make and much healthier than ordinary shop bought gummy sweets, which are usually filled with sugar, artificial flavours and colouring.

Did you know? Gelatin promotes healthy digestion and healthy intestinal cells, which are necessary to prevent or heal leaky gut – the root cause of many modern ailments including allergies and autoimmune conditions. It’s great to use if you don’t have time to make or drink daily bone broth, or if you’d just like to add more gut healing foods to your diet.

These gummies are made with tart cherry juice which is rich in antioxidants and a powerful anti-inflammatory. It can help relieve arthritis and gout pain and improve blood circulation. Montmorency cherries are also a natural source of melatonin and have been found to improve and prolong sleep when taken half an hour before bed.

Sweetened with a touch of maple syrup, these make fantastic treats for kids too!

Ingredients:

Directions:

  • Place the gelatin powder in a small amount of water and allow to soak for 10 minutes
  • Heat the remaining water gently in a pan and add the cherry concentrate and maple syrup. 
  • Once warmed, whisk in the gelatin until it is fully dissolved.
  • Pour the mixture in gummy moulds and refrigerate to set.

If you’d like to make these gummies #vegan you can use 2 tablespoons of agar agar flakes. You will still get all the phytonutrients and antioxidants, but you may not experience the same gut healing properties.

Paleo/ Gluten Free / Refined Sugar Free

Three Ingredient Pancakes (grain free, gluten free, dairy free)

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Saturday is pancake day in our house and my toddler loves helping me make the batter. I try to pack as much nutrition in to avoid the sugar crash of refined flours and sugar. 

These pancakes are so simple and contain just 3 ingredients (or 4 if you decide to go for the chocolate version): 

  •  1 banana: make sure your bananas are spotty and ripe before eating them as that makes them easier to digest. A great source of potassium, they sweeten the pancakes without the use of sugar. 
  • 1 egg: eggs are a fantastic source of protein, choline and cholesterol, all of which balance blood sugar, keep you satiated and is great for hormonal health. If avoiding eggs or vegan, you can replace this with a flax egg (soaking a TSP of ground flaxseed in some water until il gels).
  • 2 TBSP oat flour: I alternate between buckwheat, oat flour or chestnut flour for these pancakes as they are gluten free and packed with nutrition. Oats in particular are packed with beta glucans, which lower cholesterol, balance blood sugar and feed your good gut bacteria. 
  • 1 TSP carob powder: today I decided to treat my toddler to chocolate pancakes so decided to use carob powder for that chocolate taste without the caffeine of cacao. And my toddler definitely does not need the extra caffeine kick!  Carob contains b vitamins and a host of minerals including magnesium and selenium, as well as being rich in fiber, protein and pectin – making it an excellent food for digestive issues.

Blend all the ingredients to create the batter then cook in an oiled pan for a few minutes on each side. Serve with berries for an added antioxidant boost and a trickle of maple syrup for an extra sweet treat.