Peanut Butter Balls

INGREDIENTS:

  • 400g medjool dates (about 2 cups)

  • 1 cup of oats

  • 1 cup of roasted peanuts

  • 2 tablespoons of peanut butter

  • 2 tablespoons of coconut oil

METHOD:

  1. Place the nuts and oats into a food processor and whizz until they form a chunky flour, then add the dates (pit them first!), coconut oil and peanut butter.

  2. Blend everything up until a sticky mix form.

  3. Roll the mixture into balls. They’re nice straight away, but they’re even nicer when they’ve set a little in the fridge so try to give them twenty minutes or so before eating.

  4. Optional dust in desiccated coconut.

  • If there is a know nut allergy swap peanuts for another type of nut or seeds.

sheri-silver-PitLLGyOL_c-unsplash.jpg

Plum Pudding

This pudding is comfort, it is delicious & it is always a hit when we have guests for dinner. Pairs well with a dollop of cream, greek yoghurt or ice cream.

  • 250g butter

  • 2 tins of black dorris plums

  • 1/2 cup coconut sugar

  • 2 eggs, beaten

  • 2 1/2 cups spelt flour

  • 1 teaspoon baking powder

  • 2 teaspoons baking soda

  • 3 teaspoons cinnamon

  1. Pre heat oven to 150 deg c

  2. Add 1 tin of strained plums & 1 tin of plums & juice to a oven proof dish. Remove any stones from plums.

  3. Melt butter in large saucepan, remove from heat

  4. Add sugar, eggs mix well.

  5. Combine flour, baking powder, baking soda & cinnamon.

  6. Spoon pudding mixture on top of plums

  7. Bake for 35-45 minutes

  8. Serve with a dollop of greek yoghurt or fresh cream.

dilyara-garifullina-1566642-unsplash.jpg

Family Friendly Soup

This is my grandmothers recipe, she would be incredibly proud to see this here & to know it is warming so many bellies around the world. I have fond memories as a child dipping bread into soup and slurping every last drop from my bowl on a cold winters day, food that really nourished the body & soul.

dana-devolk-BJet_Z80fv8-unsplash.jpg

Recipe

Ingredients

Serves 4

 

2 tablespoon extra virgin olive oil

1 brown onion, chopped

1 leek, chopped

2 stalks celery chopped

3 carrots, chopped with the skin

1/2 butternut pumpkin, cut into small chunks

4 sprigs thyme

8 ripe roma tomatoes, chopped

4 cups chicken or beef broth/stock

3 tablespoons chopped flat leaf parsley

Sea salt and a little pepper to taste

METHOD

 

  1. Sauté onion and leek in olive oil in a large pot until softened for 4 minutes.

  2. Add pumpkin celery, carrot, thyme, tomato and stock.

  3. Bring the soup to the boil.

  4. Reduce the heat to low and simmer gently for 20 minutes or until vegetables are tender.

  5. Season with salt and pepper.

  6. Use a stick blender to puree

  7. Turn off the heat and fold through the parsley.

  8. Serve with cheesy sourdough.

See this weeks Holistic Health Tips on the wonderful benefits of including bone broth.



Pimped up Porridge

The humble bowl of oats is a favourite winter warmer in many households, let me show you how to make it a macronutrient balanced meal with some seriously good toppings. Now dont get me wrong, once upon a time I was a brown sugar girl but with a nutrition degree in my belt I can tell you this isn’t setting us up for the best start to the day.

Oats are a complex carbohydrate & they contain a little protein, but we need more protein & good fats to nourish our body and balance our blood sugar levels.

Now you don’t have to soak your porridge overnight but this helps to break down the oats & chia seeds which makes them easily digestible.

INGREDIENTS

Serves 1

  • ¼ cup of rolled oats

  • 1 Tbsp chia seeds

  • ⅔ cup milk of your choice

Porridge toppers

  • 1 serve of fresh fruit (berries, banana, pear, kiwi fruit or stewed apples)

  • Handful of chopped nuts & seeds (almonds, cashews, brazil nuts, pumpkin & sunflower seeds)

  • Dollop of yoghurt (greek or coconut which is deliciously creamy)

  • Cinnamon, deliciously warming & great for balancing blood sugar levels.

  • Cacao nibs for a crunchy chocolate antioxidant hit

deryn-macey-508335-unsplash.jpg

Decadent Chocolate Cake

Rich. Moist. Decadent. Delicious. Nutritious.

Gluten free. Refined sugar free.

Gluten free. Refined sugar free.

INGREDIENTS:
•1 cup sweet potato puree*
•¾ cup almond meal

•¾ cup coconut flour
•½ cup coconut sugar
•½ cup unsweetened cacao powder
•½ teaspoon salt
•1 teaspoon baking powder
•1 teaspoon baking soda
•½ cup macadamia or olive oil
•2 eggs 

•1 teaspoon vanilla extract (the real stuff)
•1 cup freshly brewed coffee (or hot chocolate)
•½ cup dark chocolate chips


METHOD:
*To puree sweet potato, peel & cut into small chunks then steam until tender. Cool & puree in the food processor, blender or mixer. 
Preheat oven to 180°C. Grease 9” springform pan with butter.
In a large bowl, stir together almond meal, coconut flour, coconut palm sugar, cocoa powder, salt, baking powder, and baking soda. 
Add sweet potato puree, coconut oil, eggs, and vanilla. Use an electric mixer and mix on low until combined. 
Stir cooled coffee into the mixture. 
Fold chocolate chips into batter.
Pour batter into the prepared pan and smooth the top with a spatula. 
Sprinkle chocolate chips over the top of the cake. (optional)
Bake 50-60 minutes or until a toothpick inserted in the center of the cake comes out clean.

Nutrition tip - Coconut flour is very high in fibre, protein and healthy fats and free from gluten. It has a beautiful consistency which gives this cake a beautiful moist texture.

The benefits of coconut flour are appealing due to its high nutrient profile and low carbohydrates that support healthy blood sugar levels.

Coconut flour is available from most supermarkets & is comparable with most wheat flours - a little bit goes a long way. This is a beautiful addition to your pantry if you haven’t used coconut flour before.

Enjoy xx 

8S8A1888.jpg

Healthy Waffles

_DSC5794.jpg
  • 3/4 Cup. Gluten free flour

  • 3 Tbsp. Almond meal

  • 1 Tsp. Cinnamon 

  • 1/4 Tsp. Baking powder

  • Pinch of salt

  • 1 egg

  • 1/2 Cup. Coconut milk (warm)

  • 1/4 Cup. Mashed ripe banana

  • 1 Tbsp. Honey

  • 1 Tbsp. Coconut oil (melted)

  • 1 Tsp. Vanilla extract

Pre-heat waffle iron to a medium heat.

  1. Whisk together coconut milk, coconut oil, mashed banana & egg. 

  2. Add the rest of the ingredients and fold together. 

  3. Grease pre heated waffle iron with the extra coconut oil, place large spoonful’s of the waffle mixture into the waffle iron and close until nicely browned. 

  4. Continue this process until all waffle batter is cooked.

  5. Serve the waffles topped with berries, honey and some freshly whipped coconut cream or greek yoghurt. 

Enjoy xx

Tip:  Add a squeeze of lemon juice or ACV directly to the baking powder, it will fiz, this makes your waffles lighter.

Serves 2 - Double the recipe to feed more hungry tummies

_DSC5713 copy.jpg


Walnut, Pear & Cardamon Cake

Walnut, Pear & Cardamon Cake.
Gluten free. Dairy free. Refined sugar free.
INGREDIENTS

  • 2 cups Walnuts

  • 1 cup sunflower seeds

  • 4 organic eggs

  • 1/3 cup honey

  • 1/4 @cobramestate olive oil + extra for greasing tin

  • 2 tsp ground cardamom

  • 1 tsp cinnamon

  • 1 tsp baking soda

  • a good pinch of sea salt

  • 1 pear

    METHOD
    Preheat the oven to 160°C, grease a cake tin with olive oil. 
    Place the walnuts and seeds into a food processor or blender and process until fine flour consistency.
    Whisk eggs, olive oil and honey until combined.
    Add nut/seed mix & all remaining ingredients, (except pear) & mix until combined.
    Cut pear into thin slices & arrange on the bottom of the cake tin. 
    Pour the batter on top of pear & bake in the oven for 30-40 minutes, or until a skewer comes out clean when inserted. 
    Let the cake cool before turning out.
    Serve with whipped coconut cream or Greek yoghurt.

    ENJOY XX

Walnut. Pear. & Cardomon Cake.

Walnut. Pear. & Cardomon Cake.

Protein Packed Porridge

klara-avsenik-1282047-unsplash.jpg

Protein Porridge

INGREDIENTS

1 Cup organic rolled oats

1 Cup quinoa flakes

½ cup chia seeds

¼ cup flaxseeds

¼ cup desiccated coconut

1 teaspoon cinnamon

Instructions

  1. Place all ingredients in a jar (at least 1 litre capacity) and shake until well combined.

  2. Store in the cupboard for future use. 

  3. To cook, add 1/2 cup Protein Porridge mix with 1 - 1 cup milk of choice & 1/2 cup water into a small saucepan.

  4. Bring to the boil and then reduce to simmer on low for about 5-10 minutes or until porridge has fully absorbed the water and is smooth.

  5. Serve with nuts, seeds and fruit of choice.