Raw Lemon and Lime Curd Tartlets

20170802_174131The credit for this sumptuous, tangy dessert goes to Zita Steyn, a graduate of the Natural Gourmet’s Chef Training Program.  After having stumbled upon the recipe by chance, I was completely captivated by the elegant aspect of the individual scalloped edge tartlets with its creamy sea green filling dotted with the ubiquitous summer blueberry.

I immediately knew that I had to make this recipe.  Upon scanning the list of ingredients, I became aware that everything going into it was raw and healthy.  The crust was made up of sprouted buckwheat, coconut oil, cashews, unsweetened coconut flakes, Medjool dates, lemon zest and sea salt.  The filling was made up of pecans, avocado, lemon and lime juice, honey, lemon oil, coconut oil and sea salt.

As for the equipment, although I possess many baking gadgets, individualized tartlet shells were not part of my baking repertoire.  I had to venture out and invest in these elaborate little pie pans.

After shopping for the specifics, I gathered all the  ingredients and set to work to try out the recipe.  Although the finished product gave the impression that it was complicated, nothing could be further from the truth.  The crust came together nicely as well as the filling.  Upon assembling it, I couldn’t believe that it looked just like the picture in the recipe.  Wow!  I was really impressed to say the least!

20170801_083704As for taste, the crust had a delicate crunch and the filling was incredibly light, creamy and tangy and not overbearingly sweet.  It seemed like the perfect ending to a mid summer’s evening dinner.

This recipe is gluten-free and vegan friendly.  It is not appropriate for the Auto-Immune Paleo, Candida, GAPS, Low Histamine, Low FODMAPS or Paleo Ketogenic Diets.  It is appropriate for the Gluten free, Vegan, Vegetarian and Weston A. Price Diets.

Yield:  6 Tartlets


  • 1/2 cup sprouted, dried buckwheat
  • 1 1/2 tablespoons melted coconut oil
  • 1 cup shelled, unroasted cashews, soaked for a few hours and drained
  • Grated zest of 1 lemon, plus extra to serve
  • 3/4 cup dry unsweetened coconut
  • Pinch of sea salt
  • 5 large soft Medjool dates, pitted and chopped

For the Filling:

  • Scant 1 cup shelled, unroasted macadamia or pecan nuts, soaked for a few hours then drained
  • 3/4 cup mixture of lemon and lime juice (about 2 large lemons and 3 limes)
  • 2 large avocados, peeled and pitted
  • 1/4 cup honey
  • Pinch of sea salt
  • 1 teaspoon good-quality lemon extract or a few drops of lemon oil
  • 2 tablespoons liquid coconut oil


1.  Blitz all the ingredients for the crust in a food processor until the mixture resembles coarse, wet sand.  Scrape out and press into 6 mini tart pans, 4 inch diameter.  Refrigerate while you make the filling.

2.  In a powerful blender, blend all the ingredients for the filling until very smooth.  If using a regular blender, the result will not be quite as smooth, so you may want to strain the mixture through a strainer.  Taste, and it if is too tart, add another tablespoon or two of honey, bearing in mind that the crust is sweet and offsets the filling beautifully.

3.  Spoon the filling into the tart shells and refrigerate for at least 4 hours.  Carefully unmold each tart and serve with fresh blueberries and some fresh lime or lemon zest.  They keep well in their pans in the refrigerator for a day or two.

Recipe excerpted with permission from Eat More Greens by Zita Steyn, published by Quadrille Publishing March 2017, RRP $24.99 hardcover.

Ilia Regini is a certified healing through food specialist, health supportive chef, culinary instructor, writer, blogger and speaker.  Healthy Nourished Body offers chef service, cooking lessons, healthy kitchen makeovers and customized menu planning for healing through food dietary protocols.                                                                                                  http://www.healthynourishedbody.com  http://www.facebook.com/wellnourishedbody63                        e:  healthynourishedbody@gmail.com














Quinoa Spaghetti with Olives and Basil

Quinoa Spaghetti with Olives and BasilHave you ever come home from work and had a craving for a traditional Italian old time favorite like spaghetti with a tangy marinara sauce but then realized that you could not consume gluten?  Well, don’t despair!  There are a number of great and tasty gluten free pasta products on the market.  I chose a spaghetti made with quinoa flour.  Luckily for me, when this craving occurs, I usually have all the necessary ingredients on hand to whip up a gourmet meal in minutes.

This recipe is appropriate for those of you who are following the Candida Elimination Diet, the low FODMAPS Diet, the Gluten-free Diet as well as the Vegan and Vegetarian Diets.  The only change is to eliminate the garlic and onion in the tomato marinara sauce for those of you following the low FODMAPS Diet.

Here is the recipe:

Quinoa Spaghetti with Olives and Basil  (Serves 2)


(For the sauce)

  • 2 tablespoons olive oil
  • 1 large garlic clove minced
  • 1/4 small onion diced small
  • 1 teaspoon minced fresh oregano
  • 3-4 basil leaves thinly sliced
  • 1/2 cup castelvetrano olives sliced
  • 1/2 (24 ounce) jar of strained tomatoes (I use the brand Bionaturae)
  • Sea salt to taste

(For the pasta)

  • 8 cups filtered water
  • 4-5 ounces quinoa spaghetti
  • Pinch of salt


(For the sauce)  In a medium pot on simmer, add the oil and garlic and cover. When golden, add the onion and mix well.  When translucent, add the tomatoes and remainder of the ingredients.  Mix well and continue to simmer for another 5 minutes.


(For the pasta)  In a large pot, add the water and salt.  Cover and bring to a boil on high heat.  When the water is boiling, add the spaghetti, turn down the heat to medium and mix constantly so strands do not stick together.  After about 5 minutes, test a strand of spaghetti.  If it is hard, continue cooking until it is soft with a slight chew.  Once this occurs, take it off the heat, strain and put the pasta in a large bowl.  Add the tomato sauce and mix well.

Note:  For the Low FODMAPS Diet, leave out the garlic and onion.

Ilia Regini is a certified healing through food specialist/health supportive chef/culinary instructor/writer/blogger andspeaker.  Healthy Nourished Body offers chef service, cooking lessons, healthy kitchen makeovers and customized menu planning for healing through food dietary protocols.  www.healthynourishedbody.com  www.facebook.com/wellnourishedbody63  e:healthynourishedbody@gmail.com

Cream of Tomato & Roasted Red Pepper Soup

img_20161017_225050This is the time of year when a creamy homemade vegetable soup is just the thing to take the nip out of the air and provide warmth and nourishment to the body.  This particular soup can be prepared vegan without any dairy or it can be prepared with a dollop of creme fraiche.  Either way, it is a velvety creamy texture and oh, so satisfying.

If you are vegan, just leave out the creme fraiche.  If you are following one of the dietary protocols recommended by your healthcare practitioner, it is appropriate for the Candida Elimination Diet, Low FODMAPS Diet without the garlic and onion, the GAPS Diet, the Gluten Free Diet, the Paleo Ketogenic Diet, Vegan Diet with no dairy, the Vegetarian Diet and the Weston A. Price Diet.


2 Tablespoons of olive oil

2 cloves of garlic minced

1/2 medium onion diced

1 stalk of celery diced

1 medium red bell pepper roasted

4 cups of vegetable broth (homemade is preferable)

1 28 oz. can of tomato purée

1 Tablespoon of lime juice

1 teaspoon of chili powder

1 teaspoon of ground cumin

1/2 teaspoon of ground coriander

3 Tablespoons of flat leaf parsley minced

1/2 cup of creme fraiche (optional)

Sea salt & black pepper to taste


In a medium pot, add the oil and garlic and simmer until golden.  Add the onions, mix, cover and cook until translucent.  Add the celery.

Roast the pepper on a gas burner, turning it until it is charred all over.  Set aside to cool.

Peel and deseed the pepper.  Coarsely chop and add to the pot.  Mix well.

Add the broth and tomato purée and mix well.

Add the lime juice and sea salt and blend with an immersion blender until creamy.

If you are using the creme fraiche, add it here.

Garnish with parsley.

Ilia Regini is a certified healing through food specialist/health supportive chef/culinary instructor/writer/blogger and speaker.  Healthy Nourished Body offers chef service, cooking lessons, healthy kitchen makeovers and customized menu planning for healing through food dietary protocols.  www.healthynourishedbody.com  www.facebook.com/wellnourishedbody63  e:healthynourishedbody@gmail.com