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Nutrition and diet > recipes Recipes All recipes are wheat free, rice free and free of starch combined with fruit. Some are dairy free and egg free. The reason wheat has been used commercially is because it has such a high gluten level that sticks everything together so that it does not crumble or fall apart. When substituting other grains, be aware of using other means to get it to be sticky enough – e.g. eggs or golden syrup. Organic tapioca flour makes a softer mix with other flours used 50/50. Avoid white sugar, substitute shakkar, which is evaporated organic sugar cane juice, fructose, Mauritius raw sugar, honey, golden syrup, maple syrup, treacle or stevia. Rotating grains It's beneficial to rotate grains to assist digestion. e.g. alternate breakfasts - rolled oats, then buckwheat groats, then whole millet. Use 1/2 cup grain to 1 1/2 cups water per person. Soak the grain overnight and then rinse that water off. Cook millet in large pot so it can boil vigorously. Breakfast Ingenious Oats Waffles Living Porridge Jeannine’s Pancakes or Crepes Ros’s Buckwheat waffles Savoury Porridge Sauce Lunch Asparagus Frittata Savoury Oat Patties Three C salad Desserts Banana Icecream - Dairy Free Cheesecake Pudding Date Icecream Avocado Icecream or Frozen Yogurt Pumpkin Pie or Custard Recipe Quark Desserts Ricotta Cheese Cake Biscuits and bars Anzac Biscuits Chocolate Fudge Brownie Coconut Balls Ginger Biscuits Jeannine’s Truffels Shannon’s Peanut Butter Cookies Tramping Bars Cakes Almond Nut and Orange Cake Cathedral Christmas Cake Hazel Nut Chocolate Cake 100 Year Old Swedish Chocolate Cake Raw Christmas Cake Vegan Beetroot Chocolate Cake Wheat Free Carrot Cake Muffins Chocolate Muffins Esther’s Famous Bran Muffins Grain Free Muffins Unknown Oat Muffins Happy experimenting – please share any improvements or new recipes. “To know and not yet do, is not yet to know”

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