gluten free

Christmas Food Tasting Instore

Food Tasting

Join us instore on Thursday 12th December 12-2pm for our Christmas Food Tasting Day with Sinéad from Independent Irish Health Foods!!  Why not come in for a few tasty festive treats while you do your shopping.

She will also have vegan and Coeliac friendly options too!!

 

Share this with others...Share on FacebookTweet about this on TwitterPin on PinterestShare on Google+Print this pageEmail this to someone
Tags:

Life Changing Bread

Sarah Britton My New Roots
“It took me a long time to settle on the title for this post. Why? Because it’s quite a statement to suggest that a humble loaf of bread will change your life.” So said Canadian Holistic Nutritionist Sarah Britton in her My New Roots blog when she first posted the recipe that I’m going to share here today.I can see where she’s coming from and don’t think the name’s too exaggerated at all.
Why? Because for most of us, me included, bread is at the heart of our diets and so of our lives. It makes sense so that, if we can make that bread as nutritionally dense as possible and replace lots of the less nutritious bread we eat with it, then it’s going to make big changes for the better in the way we feel. So according to Sarah here is that loaf, it has no downside. read more →

Share this with others...Share on FacebookTweet about this on TwitterPin on PinterestShare on Google+Print this pageEmail this to someone
Categories: Tags:

High Fat / Keto Bread

Recipe of the Month High Fat Keto Bread

This bread recipe was supplied by our blood sugar controlling expert Paul Wright and is ideal for diabetics and endurance athletes who are looking to avoid the sugar spike and stay in the fat burning mode zone!  If the mixture is divided into 6 rolls as per the recipe each roll contains 3g of carbohydrate.  It is also gluten and dairy free and can satisfy your bread cravings if your trying to avoid it, these are best eaten with butter whilst still warm from the oven.

Ingredients

Dry Ingredients

300ml Almond Flour
5 tblsp Psylllium Husks
2 tspn Baking Powder
1 tspn Salt

Wet Ingredients

300ml Boiling Water
2 tspn Apple Cider Vinegar
4 Egg Whites

Recipe of the Month High Fat Keto Bread

Method

1. Mix dry ingredients in a bowl.
2. Add the boiling water with cider vinegar to dry ingredients and mix until it resembles wet play dough.
3. Beat egg whites until they form stiff peaks and fold into the mix.
4. Moisten hands and form dough into 6 balls.  Place on greaseproof baking paper.
5. Place in a pre-heated oven of 170oC and bake for about 60-70 mins.
6. They’re done when you hear a hallow sound if you tap the bottom, or prick them with a cocktail stick, if the stick comes out wet or doughy bake for another 5-10 minutes.

Share this with others...Share on FacebookTweet about this on TwitterPin on PinterestShare on Google+Print this pageEmail this to someone
Categories: Tags:

Westgate’s Aubergine, Sprouted Mung Bean & Fennel Salad

Salad Bar Only Natural Recipe of the Month

Anyone for Salad?

I’d say that Westgste Design’s brilliant food selection is a leading light locally when it comes to offering a wide choice of tasty food covering wholefood, vegetarian and vegan, gluten free and raw options. Darron’s keen sense of flavor combinations has never let them down. The unrivaled selection of super delicious salads has alway been a major draw for me with offerings as diverse as carrot and beetroot slaw, roasted cauliflower and chorizo, sweet chilli noodles and broccoli and feta salad.
(I can imagine nothing further from the Spartan collection of lettuce, tomato, cooked ham and a boiled egg which was the less appealing ‘salad’ of my childhood.) You can’t imagine my joy on discovering that the already great range on offer has just been increased. I’m talking about the new takeaway salad bar just opened on street level. If you haven’t tried it out it’s a must!
Darron was kind enough to share the following salad recipe with us in case you feel like a little kitchen creativity or it’s one of many you can pop into Westgate and take away any time!

read more →

Share this with others...Share on FacebookTweet about this on TwitterPin on PinterestShare on Google+Print this pageEmail this to someone
Categories: Tags:

Recipe of the Month – Seasonal Fruit Parfait

Seasonal Fruit Parfait2
This recipe is a great, untraditional way of using delicious Irish apples. The fruit layer can be made using whatever fruit is in season – just amend the sugar content and spices depending on the fruit (tasting is key here!).

It can be as easy or as laborious as you like. Essentially, it is stewed seasonal fruit layered with coconut cream, crunchy granola and maple toasted pecans. For a truly decadent dessert, you can whip up homemade coconut cream, bake a batch of delicious granola and top it with the caramelised pecans. But for a quick and easy treat, switch the coconut cream for a tub of Coyo Vanilla Coconut Yoghurt and just pick up a packet of your favourite store-bought granola!

read more →

Share this with others...Share on FacebookTweet about this on TwitterPin on PinterestShare on Google+Print this pageEmail this to someone
Categories: Tags:

Recipe of the Month – Vegan, Gluten Free Orange and Almond Cake

Vegan Orange and Almond Cake Only Natural
We’re particularly excited by our recipe suggestion this month because we hope you’ll also be seeing it in print quite soon. It’s part of Only Natural’s submission for a book which our supplier Wholefoods plan to bring out soon (hopefully before Christmas).
Wholefoods are collating recipes and background information from all their independent health store customers for the book (no title as yet) which they plan to make into a celebration of the Irish health food trade, it’s history and it’s personalities over the years, store owners and staff as well as suppliers. It’ll be part cook book, part potted history of the Irish Health Food trade and, having been part of the story from the very beginning, we’re hugely proud in Only Natural to be taking part in the project. We’ll keep you informed here on progress. We hope to be selling it for the Christmas season and profits will be going to Ireland’s Special Olympics funding.
For the moment why not just try Ruth’s delicious and super easy cake for a flavour of things to come?

Orange and Almond Cake

This vegan, gluten-free cake is utterly scrumptious and a great recipe to add to your repertoire! It can be served warm with spiced dairy-free cream in winter or with fresh berries and vegan ice-cream in summer … a perfect dinner-party staple. The texture is reminiscenty of a traditional steamed pudding, a real favourite for many!

read more →

Share this with others...Share on FacebookTweet about this on TwitterPin on PinterestShare on Google+Print this pageEmail this to someone
Categories: Tags:

Recipe of the Month – Aubergine Cheese Bake

This is one of my favorite dishes for non meat days
Baked Aubergine pic

Ingredients

2 aubergines
olive oil
125gr organic short grain brown rice
2 cloves garlic
2 small onions
1/2 tsp dried oregano
680gr organic passata
4 x 125gr mozzarella balls
fresh basil leaves to taste

Method

Top and tail the aubergines and cut into 8 to 10 long slices. Brush them with olive oil and bake at 200C for aprox. 30 mins or how ever long it takes for the aubergine to cook through and brown a little.
Cook the brown rice in plenty of water for 20 minutes and drain.
In the meantime make the sauce. Finely chop the garlic and onions and fry in a little oil with the oregano until soft and starting to caramelise  (10 to 15 minutes). Add the passata to warm through.
Assemble the bake. Layer 2 or 3 slices of aubergine, some torn up mozzarella , a few torn basil leaves, some of the par cooked rice and pour some sauce over the top. Repeat until everything’s used up and covered in sauce. Bake in a 200C oven for 30 to 40 minutes. Allow to stand for 10 minutes and enjoy with a fresh green salad.
Flavoursome and comforting.
Share this with others...Share on FacebookTweet about this on TwitterPin on PinterestShare on Google+Print this pageEmail this to someone
Categories: Tags:

Recipe of the Month – Gluten Free Pasteis de Nata (Portugese Tarts)

Recipe of the Month Only Natural
You can’t go to Portugal without trying their famous custard tarts, Pasteis de Nata. Growing up, when it came to picking a holiday location, we never ventured from Portugal. We fell in love with the people, the beaches, the weather and, more than anything, the food. There’s nothing quite like finding a local café on a quiet cobbled street and basking in the morning sun while sipping an espresso (or a “bica” as they call it) and taking a bite of a freshly baked custard tart. Perfectly flaky pastry and scrumptious homemade custard – heaven!

I have just recently started baking a coeliac-friendly version of these bad boys for my Rake of Cakes stall in the Bullring Market and decided I had to share the recipe of the month Only Naturalrecipe! For this recipe, I’ve used our delicious new Commons Farm Raw Milk to make the custard and it makes for a wonderfully creamy finish. I’ve also used Silly Yak Puff Pastry, which is 100% coeliac friendly and available in the freezer instore!

Notes:
– Make sure you have defrosted the pastry in the fridge before starting to bake.
– Use the best quality vanilla extract you can. I love Neilson Massey Organic Vanilla Extract.
– This recipe makes about 30 – 32 tarts
– The custard is delicious over desserts or on its own as well!

read more →

Share this with others...Share on FacebookTweet about this on TwitterPin on PinterestShare on Google+Print this pageEmail this to someone
Categories: Tags:

Foodie Heaven – Spoiled for Choice at Lunchtime

Spoilt for Choice Only Natural

A lot has happened around the Supervalu carpark (where we are located) over the last few months and, with my foodie hat on, I’m thrilled to say that it’s all been about new dining options. So, in case you hadn’t noticed and are looking for a new dining experience or two, here’s the lowdown.

Since Rocky from the Arts Centre’s D’Lush opened his new offering (the name’s the same!) opposite Bank of Ireland the queues haven’t stopped. The offering is pretty much the same as in Cornmarket with perhaps a little more emphasis on brunch. Big flavours and healthy balanced meals are the order of the day and allergies, gluten free, non dairy and vegan diets are all amply catered for. My lunch was Mexican chicken, feta, beetroot, chorizo, seeds, smoked salsa and minted yoghurt salad…… divine !

Spoilt for Choice Ony Natural
Ramen 3

Right next door is Ramen, Wexford’s latest Asian Street Food offering. Ramen is a chain so, while we don’t have the individuality of a D’Lush, the offering is still very strong on health, flavour and value. Everything’s made to order so tweaking a recipe to suit individual taste and need is no problem. Offerings include noodle dishes, wok dishes and curries and you can tell from the big containers of freshly prepped vegetables that form the heart of the cuisine that they pack a nutritional punch. I had the pad Thai with tofu and loved it.

Further down almost at the Quay is Button and Spoon, recently opened sibling to its very successful and stylish sister restaurant in Bridgetown. Style is the byword here too with the delightfully countrified interior. It’s certainly not style over substance however with a well crafted menu offering everything from breakfasts to die for to inventive soups to the most decadent cakes and desserts (maybe not for every day!). I chose the lentil Dahl and rice. The tomato based Dahl was expertly spiced, a delicious lunch.

Spoilt for Choice Only Natural

We’re so well served in Wexford by a marvelous range of daytime eateries and, if these three are anything to go by, food which offers great taste as well as all the benefits of wholesome, natural ingredients certainly isn’t too much to ask for!

Share this with others...Share on FacebookTweet about this on TwitterPin on PinterestShare on Google+Print this pageEmail this to someone
Categories: Tags:

Recipe of the Month – Balsamic Maple Glazed Tempeh

Balsamic Glazed Tempeh

The main ingredient in this recipe is tempeh, not sure what tempeh is?  Well it’s a traditional soy product that stems from Indonesia.  It is made from whole, fermented soybeans, has a firm texture and a nutty flavour.  It contains more protein, fibre and nutrition than it’s well known cousin, tofu, and is used as a meat alternative in dishes whether you are vegetarian, vegan or just trying to reduce the amount of animal protein in your diet.  Even though we sell it instore it hasn’t been on my shopping list for quite a while so when I came across this recipe I decided to give it a go and remind myself what I’m missing out on!

Ingredients

1 packet tempeh, cut into 1 inch cubes
120ml cup balsamic vinegar

2 tbs maple syrup
2 tbs tamari
2 cloves garlic, minced
60ml cup olive oil
1 tsp dried thyme
2 tsp arrowroot starch

Balsamic Glazed Tempeh - Marinating Tempeh

Method:

Preparing the Marinade

1. In a bowl, mix together the balsamic vinegar, maple syrup, tamari, garlic, olive oil, and thyme.

2. Add the tempeh to the bowl, stir and cover.

3. Let sit in the fridge for 2-24 hours, mixing occasionally.

Cooking

1. Preheat oven to 180C

2. Place tempeh and sauce in a glass dish and cook covered for 20 minutes.

3. Remove from oven, stir around and bake for another 20 minutes.

4. Remove tempeh cubes from sauce and set aside.

5. Place remaining sauce in a pan over medium heat.

6. Add arrowroot starch and stir constantly to thicken.

7. Plate tempeh and scoop marinade over top as a sauce, or serve on greens or whole grain of choice.

I really enjoyed cooking with tempeh and was reminded just how versatile and tasty it is. Like tofu it readily takes on whatever flavour you choose to pair it with so the choice is limitless. I marinaded and baked it for this recipe but it can also be cubed and stir fried or crumbled and used like mince for bolognese etc. It’s going onto my shopping list from now on and if you haven’t tried tempeh yet I’d urge you to give it a go.

Share this with others...Share on FacebookTweet about this on TwitterPin on PinterestShare on Google+Print this pageEmail this to someone
Categories: Tags: