Family Recipe - Homemade Chocolate Bark

Ingredients

1/2 cup coconut oil

1/2 cup cacao powder

1/2 cup almond butter

2 tablespoons maple syrup

1/4 teaspoon fine sea salt

1/4 cup slithered almonds

Instructions

  1. Melt coconut oil in a medium saucepan over medium heat

  2. Add cacao powder, almond butter, maple syrup & sea salt. Mix ingredients together.

  3. Pour into a lined baking tray & sprinkle slithered almonds over the chocolate.

  4. Let it set in the fridge or freezer & then break into bark pieces.

  5. Store in the fridge

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Family Recipe - Banana Caramel Smoothie

Ingredients:

1 frozen banana

2 medjool (fresh) dates

1 cup drinking coconut milk

1 cup water

1 tablespoon chia seeds

1/3 cup raw cashew nuts

1 tablespoon natural peanut butter

Instructions

Blend all ingredients in a a high powered blender until smooth & creamy

*Optional add protein powder or collagen for additional protein.

*When freezing bananas peel them and break them up into chunks. Frozen banana gives a delicious ice-cream flavour.

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Family Recipe - Healthiest Chocolate Mousse

Don’t be shocked by the ingredients, this is the most decadent, rich delicious dessert.

Ingredients

  • flesh of 2 ripe avocados

  • 1/3 cup cacao powder

  • 3 tbsp coconut milk

  • 1 tsp pure vanilla extract

  • 1/8 tsp salt

  • 1/4 cup pure maple syrup or honey

Instructions

Place all ingredients in a high powered blender or food processor & blend until smooth.

Place into bowls and store in the fridge.

Delicious with fresh or frozen berries & a sprinkle of chocolate chips.

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Family Recipe - Oat Muffins

Ingredients

  • 2 cups of oat flour (ground oats in a blender works fine)

  • 1/2 cup almond meal

  • 2 teaspoons baking powder

  • 1 teaspoon mixed spice

  • 2 free range eggs

  • 1/3 cup extra virgin olive oil

  • 1 cup 100% apple sauce

  • 2 tablespoons honey

  • 1 teaspoon vanilla extract

  • 1/2 cup blueberries

Instructions

  1. Pre heat oven to 180 deg

  2. In a large mixing bowl place oat flour, almond meal, baking powder, & mixed spice - mix to combine.

  3. Make a well in the centre and add eggs, apple puree, olive oil, honey & vanilla.

  4. Mix the liquids into each other and then start to combine the outer edges of the flour mix until everything is well combined.

  5. Add blueberries & gently mix.

  6. Spoon batter into greased muffing tins.

  7. Place the muffins int eh oven and bake for 25 minutes, or until the muffins spring back when touched in the middle.

  8. Leave the muffins to cool in the tin for about 10 minutes & turn into a wire wrack to cool.

  9. ENJOY xx

Cashew Chees Frosting - optional but delicious!

Ingredients

  • 1 cup of raw cashews

  • 3 tablespoons lemon juice

  • 3 tablespoons coconut oil

  • 3 tablespoons of honey

Instructions

  1. Add all ingredients into a blender or food processor & blend on high till very creamy & smooth.

  2. Spread cream cheese mixture onto muffins once they’re cool.

  3. Any left over frosting can be frozen and used for the next batch of muffins xx

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Family Recipe - Banana Muffins.

·    1 and 1/2 cups flour (spelt, sorghum or buckwheat flour have great nutrient profiles)

·    1/2 cup almond meal 

·    1/2 cup quinoa flakes

·    1 teaspoon vanilla extract

·    1 teaspoon ground cardamon 

·    2 teaspoon cinnamon 

·    pinch of salt 

·    2 teaspoons baking powder 

·    1/2 cup chopped walnuts 

·    1 and 1/2 cups mashed banana (approx 4 medium ripe banana's) + an extra banana sliced for the tops

·    2 organic eggs

·    1/2 cup extra virgin olive oil 

·    1/2 cup milk of choice 

·    2 teaspoons honey

 

1. Preheat your oven to 180c, fan forced. Grease a medium sized muffin tray to hold 9 muffins.

2. In large mixing bowl combine all of the dry ingredients & walnuts. 

3. Mash banana & combine with eggs, olive oil and milk.

4. Make a well in the centre of the dry ingredients and  pour in the wet mixture. Stir through until just combined. 

5. Spoon mixture into the greased muffin tray and bake and top each muffin if you like with slices of banana and a drizzle of honey. 

6. Place muffin tray in oven for 25-30 minutes or until golden brown on top. You should be able to insert a skewer into the centre of the muffins and have it come out clean.

7. Allow muffins to cool in the muffin tray for 10 - 15 minutes then remove carefully and place on a wire rack to cool. Store in an air-tight container for 2 days or in the fridge for 4 days, then freeze. 

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Family Recipe: Cocoa Crunchy Granola

Ingredients

  • 1 cup almonds, roughly chopped

  • 1/2 cup toasted hazelnuts, chopped

  • 1/2 cup pumpkin seeds

  • 3 cups rolled oats

  • 1 cup puffed rice

  • pinch of salt

  • 1/2 cup melted coconut oil

  • 4 tablespoons maple syrup

  • 1 ts vanilla extract

  • 3 tablespoons cacao powder


Heat oven to 180°c. Line a large baking sheet with parchment paper, and set aside.

  1. In a large mixing bowl, stir together oats, almonds, hazelnuts, puffed rice, pumpkin seeds, cocoa powder and sea salt until evenly combined.

  2. In a separate mixing cup, stir together the melted coconut oil, maple syrup and vanilla extract until combined. Pour the coconut oil mixture into the oats mixture, and stir until evenly combined.

  3. Spread the granola out evenly on the prepared baking sheet. Bake for 20 minutes, stirring once halfway through. Then remove from the oven, give the mixture a good stir. Bake for 5 more minutes, until the granola is lightly toasted and golden.

  4. Remove baking sheet from the oven and transfer to a wire baking rack. Let cool until the granola reaches room temperature.

  5. Serve immediately, or store in an airtight container at room temperature for up to 1 month.

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Family Recipe: Panna Cotta - That Loves your guts!

The good news about this coconut panna cotta is that it comes packed with health benefits that support your entire body, and you can happily make it a regular part of your diet. The star of this dish is gelatin, a fabulous amino acid that promotes healthy gut function.

We now know for sure that the gut is the epicentre of our health – piles of research are all pointing in this direction. The gut is not only the place we absorb important nutrients and eliminate waste, but 80% of our immunity is also housed there. An unhealthy gut has been linked to everything from mental health, autoimmune issues, obesity, high cholesterol, allergies, diabetes and cardiovascular issues.

The digestive environment governs the health of all other systems and when it is compromised, you will start to feel and see it in your body.

For all these reasons, I’d encourage you to get into the kitchen and give this dessert a go – your body will thank you.

Ingredients

2 cups coconut milk (I use Coco Quench coconut milk)
1 can of organic coconut cream
1 tablespoon gelatin (I use Nutra Organics)
1/3 cup coconut sugar
2 teaspoons vanilla extract
1 cup seasonal fruit

Method

1. Pour two cups of coconut milk into a medium saucepan and sprinkle evenly with the gelatin. Let the milk sit for five to ten minutes to allow the gelatin to soften.

2. Heat the milk and gelatin over medium heat, stirring constantly, until gelatin is dissolved and milk begins to steam. Stir the coconut cream and coconut nectar into the warm milk and whisk until all the ingredients are dissolved.

3. Remove the pan from the heat and stir in the vanilla. Let the mixture cool for 10 minutes.

4. Divide the coconut milk mixture evenly among six glasses.

5.Cover panna cottas tightly with plastic wrap, making sure the plastic wrap does not touch the cream's surface. Refrigerate for about five hours, until cold and set. Serve with seasonal fruit.

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Family Recipe: Healthy Sponge Cake

This is a favourite in our house, wether its a special occasion or a celebrations of an ordinary day this cake make a regular appearance. Basically because its 1 bowl, a handful of ingredients & it tastes delicious.

Sponge Cake

the cake

  • 1 and 1/2 cups almond meal

  • pinch of salt

  • 6 eggs

  • 1/2 cup coconut sugar

  • 1/2 teaspoon vanilla extract

  • 1/2 teaspoon baking powder

the filling

  • 500mls cream, whipped till thick

  • 2 cups berries

    1. Preheat your oven to 180°C

    2. Grease and line two 20cm cake tins.

    3. Crack the eggs into a large mixing bowl. Sprinkle over the sugar and vanilla -beat at high speed for at least 5 minutes. Add the salt & baking powder to the almond meal. Combine 1/2 cup of the almond meal to the egg mixture and gently combine, do not over mix. Repeat until you have no almond meal left.

    4. Distribute cake mixture evenly to both cake tins.

    5. Bake for 20 minutes or until nicely golden and a knife come out clean.

    6. Remove from the oven. Run a knife slowly and careful around the edge of each cake. Gently flip the cakes onto cooling racks and remove the baking paper. Allow the cakes to cool completely.

    7. Cover what is now the top of one cake with the whipped cream and evenly distribute the berries. Place the remaining cake on top and repeat. Cut. Eat. Enjoy.

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.

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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.

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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.

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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

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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 

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Healthy Waffles

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  • 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

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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

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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.