Willow_Worx_Stewed _Apples_Pears_Coconut_Custard

Stewed Apples & Pears with Coconut milk Custard

Stewed Apples & Pears with Coconut milk Custard

This was a spur of the moment experiment that worked really well. If you love custard but are avoiding dairy this is a winner!  Also works for Vegans as it uses custard powder rather than eggs.

  • 15 Mins
  • High GL
  • Serves 4
  • Wheat Free
  • Easy
  • Dairy Free

Ingredients:

Stewed Fruit:
 2 Apples and 1 Pear Chopped
 Optional: raisins or cranberries
 Maple Syrup or honey to taste
 ½ tsp Cinnamon
 Squeeze of lemon juice
 Pinch of Salt


Coconut milk Custard:
 3 cups of Coconut milk
 Custard powder
 Vanilla essence

Method:
  1. Put fruit, lemon juice, cinnamon, salt into a small pot.
  2. Boil/stew with a little water for about 15 minutes or until tender.
  3. Add maple syrup or honey to taste.
  4. Boil the coconut milk and make custard as per instructions.
  5. Serve hot or cold.

Health Tips:

The health benefits of apples include the prevention of cardiac and GI disorders, anemia, and diabetes. They may also help relieve symptoms of rheumatism, a variety of cancers, gout, and Alzheimer’s and Parkinson’s diseases.  Red apples contain an antioxidant called quercetin which can help boost and fortify your immune system.

Pears provide similar benefits in terms of digestive health, immune boosting, reducing diabetes and cancer risks and supporting heart health.

Willow_Worx_Bran_Muffin

Bran Muffin

Bran Muffins

A quick and easy mixture that lasts up to 30 days in the fridge. This means you can always have freshly baked muffins when your guests arrive.

  • 30 Mins
  • High GL
  • 36 Muffins
  • Wheat
  • Easy
  • Dairy

Ingredients:

 2 Cups digestive bran

 2 Cups flour

 1/2 tsp. Salt

 2 1/2 tsp. Bicarb

 2 Eggs

 1 1/4 Cups brown sugar

 1/2 Cup oil (We recommend coconut oil)

 2 Cups Milk

 1 tsp. Vanilla essence

Optional : 

 1 Cup mixed fruit or cherries or nuts 

Method:
  1. Mix all dry ingredients together in a bowl.
  2. Beat eggs and sugar together very well.
  3. Add oil and beat again.
  4. Add milk, vanilla essence and mix well.
  5. Add liquid mixture to the dry ingredients and mix well.
  6. Add fruit or nuts to mixture.
  7. Leave over night in the fridge.
  8. Preheat oven to 200ºC.
  9. Stir mixture well before using.
  10. Add mixture to muffin try (amount of muffins needed).
  11. Bake 15-20 Minutes. 

Health Tips:

Digestive Bran provides a good source of insoluble fiber, which can help prevent or treat constipation. It also acts as a prebiotic, promoting the growth of healthy gut bacteria.

Willow_Worx_Cajun_Lemon_Pasta

Lemon Cajun Pasta

Lemon Cajun Pasta

A simple, delicious Friday night dinner that adds some zest to your night!

  • 30 Mins
  • Low GL
  • Servers 4
  • Wheat
  • Easy
  • Dairy

Ingredients:

 1 tsp. garlic

 1 large onion

 4 Chicken breasts

 250ml Cream

 1 Big Lemon

  125ml White wine

 Black pepper

 1 tbl. Cajun spice (Ina Paarman's)

 500g Penne Pasta (Our favourite is Whole Wheat or Spelt pasta from Checkers)

Method:
  1. Chop the onion and add it to your pot with garlic and butter. Fry till the onions are soft.
  2. Chop the chicken into small cubes. Add to onions and fry until all the chicken has been browned.
  3. Add Lemon juice, white wine, cajun spice and a good amount of pepper.
  4. Allow to simmer for 10 mins.
  5. Put water onto boil for the pasta.
  6. Chop the feta and basil (and spinach).
  7. When you are ready to eat add the cream.
  8. Taste and add extra pepper or lemon juice to your taste.
  9. Best eaten with a spoon as the gravy is not thick.

Health Tips:

Basil is an excellent source of vitamin K, manganese, iron, vitamin A, and vitamin C.

Sun Dried Tomatoes  provide vitamins C and K, iron, and lycopene, an antioxidant associated with lower risk of certain cancers.

Spelt, with its mild, nutty flavor, is a popular alternative to wheat. It also provides several essential nutrients, such as iron, magnesium, and zinc.

Willow_Worx_Health_Bran_Muffin

Health Bran Muffin

Health Bran Muffins

A quick and easy recipe that allows you to get all the goodness your family needs into one muffin.

  • 30 Mins
  • Low GL
  • 6 Muffins
  • Wheat
  • Easy
  • Dairy Free

Ingredients:

 Snowflake Bran Muffin Easy Mix 500g (Only need half - 250g)

 1 egg

 375ml water

 2 apples

 2 tsp. flax seed powder

 3 tsp. of ground Ultimate 4 Seed Mix (Lifestyle Food from Dischem) 

 2 tsp. Chia seeds

 2 tsp. Cacao Maca (Health Connection from Dischem)

 1/2 cup Pecan nuts

Optional : 

If you would like to make the muffins from scratch view our Bran Muffin Recipe 

 Can add one banana instead of 2 apples.

 Can replace the water with milk.

 Can add 125ml of oil (recommend coconut oil)

 Can replace Cacao Maca with unsweetened cocoa powder

Method:
  1. Preheat oven to 180ºC.
  2. Add the 250g of easy mix to mixing bowl.
  3. Grate the 2 apples.
  4. Add all the above ingredients and apples to mixture.
  5. Hand mix all the ingredients.
  6. Spoon equal quantities of the mixture into a well-greased muffin pan.
  7. Bake for +/- 20 minutes (they should be a crispy on top)
  8. Place onto cooling rack.
  9. Serve warm with some butter on the side.

Health Tips:

Flax Seeds are rich in the omega-3 fatty acid ALA, lignans and fiber. These can be used to improve digestive health, lower blood pressure and bad cholesterol and may benefit people with diabetes.

Chai Seeds are an excellent source of omega-3 fatty acids, rich in antioxidants, and they provide fiber, iron, and calcium.

Cacao is the most pure form of chocolate and it's packed with antioxidants, fiber, and magnesium. Maca (powder from the Peruvian maca root) has a malty vanilla flavor, and it's good for fatigue.

Pecans are excellent sources of manganese and copper, two minerals that boost overall metabolic health, may contain anti-inflammatory properties.

Ultimate 4 Seed Mix is a Combination Of Flax (Linseed), Sesame,Sunflower And Pumpkin Seed, Naturally Delivers High Levels Of Protein, Fibre And Essential Fatty Acids.

Willow_Worx_Sun_Dried_Tomato

Sun Dried Tomato Pasta

Sun Dried Tomato Pasta

This is one of our all time favourite dishes. Especially now during winter. You can choose to make it a veterinarian dish by leaving out the chicken, which is still just as delicious. 

  • 30 Mins
  • Low GL
  • Servers 4
  • Wheat Free
  • Easy
  • Dairy

Ingredients:

 1 tsp. garlic

 1 large onion

 4 Chicken breasts

 240g Sun Dried Tomato (Our favourite is the Woolies brand)

 1 cube of chicken stock

 200ml of water

 250ml of cream

 30g Fresh Basil (Home grown is always best!)

 2 blocks of feta

 Salt & Pepper

 500g Pasta (Our favourite is Whole Wheat or Spelt pasta from Checkers)

Optional :    Baby spinach (80g)

Method:
  1. Chop the onion and add it to your pot with garlic and butter. Fry till the onions are soft.
  2. Chop the chicken into small cubes. Add to onions and fry until all the chicken has been browned.
  3. Liquidize the sun dried tomatoes into a smooth paste.
  4. Add the paste to the pot with the stock and water.
  5. Add salt and a good amount of pepper.
  6. Allow to simmer for 10 mins.
  7. Put water onto boil for the pasta.
  8. Chop the feta and basil (and spinach).
  9. When you are ready to eat add the cream, feta, basil (and spinach) and heat.
  10. Taste and add extra pepper for seasoning.

Health Tips:

Basil is an excellent source of vitamin K, manganese, iron, vitamin A, and vitamin C.

Sun Dried Tomatoes  provide vitamins C and K, iron, and lycopene, an antioxidant associated with lower risk of certain cancers.

Spelt, with its mild, nutty flavor, is a popular alternative to wheat. It also provides several essential nutrients, such as iron, magnesium, and zinc.

Willow_Worx_Hummus

Hummus

Hummus

Hummus is a delicious, healthy snack, served as a dip or on a fresh healthy slice of bread or toast. It can be kept in the fridge for 4 – 7 days or it can be frozen.   A good option for diabetics because of its blood sugar balancing effect.

  • 10 Mins
  • Low GL
  • Serves: 3-4 Cups
  • Wheat Free
  • Easy
  • Dairy Free

Ingredients:

 2 Cans of Chickpeas  OR

     3 Cups Prepared Chickpeas ie soaked & boiled                                      (my preference, but adds many hours to the process)

 1 Clove of garlic

 3 Tablespoons of Olive Oil

 ½ Cup of Water

 ¼ Cup Fresh Lemon Juice

 ½ Teaspoon salt

 Cumin Powder to taste, I use 1 teaspoons

 Dash of Paprika for serving

Optional :    Red Peppers, Fresh Chilli, Tahini (Sesame seeds)

Method:
  1. Place the Chickpeas, Garlic, Olive Oil, Salt, Cumin and half the water (1/4 Cup) into your food processor.
  2. Blend until smooth, scraping the sides often and slowly adding the remaining ½ cup water, a little at a time to ensure it blends evenly.
  3. Once blended, check the smoothness, if you would prefer it smoother, add a little more Olive Oil and blend for a few more seconds.
  4. Garnish with a sprinkle of paprika and splash of olive oil and serve.

Note:   If you would prefer to use dried Chickpeas, soak them in water for 8-12 hours, drain, and then simmer in a pot with water for 2 – 4 hours.  Allow to cool before using.

Health Tips:

Chickpeas are a good source of protein, fibre, Vitamin B6 and Folate, Potassium, Iron, Magnesium, Vitamin C and the B Vitamins thiamine, riboflavin, niacin.  

Regulates blood sugar, has anti-cancer nutrients and compounds, helps brain and nervous system function and the fibre helps in the control of LDL Cholesterol.

Willow_Worx_Lemon_Cake

Lemon Yoghurt Cake

Lemon Yoghurt Cake

This is for the lemon lovers! It is a sweet treat and one of our absolute favourites to make to spoil our guests. As a bonus: Its flop proof!

  • 20 Mins
  • High GL
  • 1 Loaf
  • Wheat
  • Easy
  • Dairy

Ingredients:

 1 cup Sugar

 3 eggs

 3 tsp. lemon juice

 Zest of 2 lemons

 190ml Olive Oil

 1 cup natural full cream yoghurt

 2 cups self raising flour

Method:
  1. Preheat your oven to 180⁰C.
  2. Mix together the sugar, eggs, lemon juice, lemon zest & olive oil with a fork.
  3. Add the yoghurt & flour to the above mixture.
  4. Grease your bread loaf tin.
  5. Bake for 30-40 minutes or until the cake feels springy to the touch.
  6. Cool cake on a wire rack for 10 minutes; then turn it out of the pan onto the rack.
  7. Sprinkle with powdered sugar if desired and serve.

Icing for the Real Lemon Lovers: Combine 3tsp. of lemon juice (adjusted as needed or add water) and powdered sugar in a small bowl and stir until smooth. This Icing is meant to be thick.

Health Tips:

Lemons are an excellent source of vitamin C and flavonoids, which are antioxidants.

Full cream yoghurt is rich in calcium and protein. It contains probiotics. These are good bacteria that may restore a healthy bacterial balance within the gut and the fermented milk that may lower blood pressure.

Willow_Worx_Chocolate

Chocolate Fat Bomb

Chocolate Fat Bomb

This is so good when you have a chocolate craving that needs satisfying. It is a delicious, melt-in-the-mouth treat which is great for blood sugar balancing because of its’ high content of healthy fat and nut protein.

  • 15 Mins
  • Low GL
  • Serves 4
  • Wheat Free
  • Easy
  • Dairy Free

Ingredients:

 1 cup Coconut oil

 1 cup Nut butter of your choice. Reminder that Cashew butter has a higher carb content than other nut butters.

 2 – 3 tbsp. Cacao or Cocoa. Cacao is the purest form of chocolate and less processed than cocoa

 Sweeten with Honey, Maple Syrup, Agave or Stevia to taste. Remember that the sweeter, the higher the carbs and thus the GL content.

 Splash of Vanilla essence or extract. You can also use Peppermint Essential Oils (food grade) if you prefer a mint flavour

 Optional: coconut, nut pieces etc

Method:
  1. Melt the coconut oil in a saucepan over a very low heat.
  2. Add the Nut Butter and use a whisk to slowly blend.
    Add the Cacao or Cocoa blending with the whisk.
  3. Now add your sweeter of choice,little by little until you are happy with the level of sweetness. Remember to use as little as possible because this is where the carbs are.
  4. Either pour into a dish or into silicon chocolate moulds or ice trays (mine is courtesy Good Housekeeping)
  5. Refrigerate until set, put chocolate squares or moulded chocolates into an airtight container and keep refrigerated.
  6. Great after a meal in place of a desert or regular chocolate.

Health Tips:

Cacao is thought to be the highest source of antioxidants of all foods and the highest source of magnesium of all foods. It has been used throughout many cultures for years for health purposes.

Coconut Oil is a really healthy saturated fat with many benefits, just some of which are reduces hunger, may boost fat loss, reduce seizures, raise HDL (good) cholesterol and more.

Nut butter the benefits vary between the different nut types, but all are a good source of healthy fat and protein.

Just on a side note, if you do choose to eat normal chocolate, choose dark chocolate and preferably steer clear of milk chocolate. When choosing your sweetener and your nut butter, please be aware that your choice will affect the carb content and thus the GL of your recipe.   

Willow_Worx_Oat_Balls

Oat and Nut Butter Energy Balls

Oat and Nut Butter Energy Balls

Nothing fills you up and keeps you feeling satisfied quite like high-fiber oats rolled up with healthy high-fat nut butter!    

  • 15 Mins
  • Low GL
  • 12 Balls
  • Wheat Free
  • Easy
  • Dairy Free

Ingredients:

 1 cup Rolled Oats

 1/2 cup shredded unsweetened Coconut and some extra for rolling

 1 cup Nut Butter. Our favourite is Almond butter (you could use any nut butter with Peanut butter being the most affordable but make sure you choose a brand without added sugar)

 A small pinch of salt optional

 Use stevia to sweeten to your liking. You can use maple syrup or honey but it does push up the GL or carbs.

 2 teaspoons Vanilla extract or essence

 You can also add some of your favourite extras eg cranberries, nut pieces. You can even add cacao for chocolate flavoured balls.

Method:
  1. In a large mixing bowl, combine all ingredients. You can also do it in a high quality blender.
  2. Refrigerate for about an hour before rolling into balls.
  3. Roll into balls, any size you like. About 4cm works well. Then roll in coconut.
        Note: If the mixture isn't holding together well enough you can add a little more nut butter to help it bind.
  4. Coat the balls in coconut.
  5. Keep refrigerated for an easy snack on the go.

Health Tips:

Oats being a wholegrain, it is a great form of healthy carbohydrate and protein, especially for athletes. It is loaded with antioxidants assists immunity, is high in fibre and is recommended by doctors for heart health.

Coconut Oil is a really healthy saturated fat with many benefits, just some of which are reduces hunger, may boost fat loss, reduce seizures, raise HDL (good) cholesterol and more.

Nut butter the benefits vary between the different nut types, but all are a good source of healthy fat and protein.

Willow_Worx_Leek_Soup

Potato & Leek Soup

Potato & Leek Soup

A delicious, classic recipe that is perfect for the cold weather.

  • 20 Mins
  • Low GL
  • Serves 4
  • Wheat Free
  • Easy
  • Dairy

Ingredients:

 1 small Onion

 600g Leeks

 Crushed garlic

 50g butter

 4 Large potatoes

 1L chicken stock

 250ml heavy cream

 Salt & pepper

 Chives for garnish

Method:
  1. Roughly chop the onions, leeks & potatoes.
  2. Fry onions, leeks and crushes garlic in butter.
  3.  Add in potatoes & stock.
  4. Bring to boil for 15minutes with lid on or until the potatoes are soft.
  5. Purée in a blender until silky smooth.
  6. Add cream, salt and pepper then taste and adjust the seasoning.
  7. Bring to a simmer, then taste and adjust the seasoning.
  8. Serve hot and garnish with chives.

Health Tips:

Leeks are a good source of vitamins A, C and K. They also contain minerals such as iron and manganese. Leeks are also a good source of dietary fiber. 

The potato's  contain high amounts of fiber, potassium, vitamin C, and vitamin B6. Potatoes contain significant amounts of fiber.