Summer Mocktails

The silly season can mean a little more food & drinking. This mocktail is a great alternative to alcoholic drinks, they whole family can enjoy.

Ingredients

• 1 cup blueberries

• 2 tablespoons coconut sugar

• 1 cup filtered water

• 2 cups sparkling mineral water

• 2 limes juiced

Instructions

1. Place blue berries, coconut sugar & 1 cup of water into a small saucepan and simmer for 15 minutes.

2. Strain blueberries through a fine sieve & discard blueberries skins.

3. Fill 4 glasses with ice and disperse syrup between 4 glasses.

4. Top the syrup with sparkling mineral water & lime juice to taste

*The human body cannot excrete alcohol; it has to be converted into acetaldehyde by the liver. That is what gives you a sore head the next day.
*When we drink daily, or, for some, just regularly, the liver can be so busy dealing with alcohol as its priority, other substances that the liver has to change so they can be excreted don't get any attention and are recycled. Estrogen and cholesterol are two examples. Think hormone imbalance/high cholesterol.

*The worst thing for that hangover is panadol, just another toxic load for the liver to excrete. *A good quality B vitamin supports phase 2 liver detoxification (not Berocca).

Gingerbread cookies

I love family traditions, things that stick in the memory box that you carry through your life. One thing I have been doing with my children each year is making Christmas cookies, the smell that fills the kitchen, jingle bells playing in the back ground and a precious moment of time spent together rolling dough & cutting cookies.

Ingredients

• 1 + 1/4 cups almond meal

• 1 cup flour, plus more to dust (I use buckwheat)

• 1/3 cup honey or maple syrup

• 3 x tablespoons ground ginger

• 1 x tablespoon coconut oil

• 1 x tablespoon chia seeds

• You’ll also need 95ml of water and biscuit/cookie cutters.

Instructions

Pre-heat the oven to 200c (fan 180c), gas mark 6.

1. Add all the ingredients to a food processor and blend into a sticky mix.

2. Wrap the dough in a bees wax wrap (or cling wrap) and refrigerate fro 15-30 minutes.

3. Dust a clean dry bench top & rolling pin with flour and roll out the dough until its nicely thin and perfectly smooth.

4. Kids love this step - cut cookies into your favourite shapes a place onto a lined baking tray. Once you’ve made the first batch of men re-roll the remaining dough and make some more until it’s all used up.

5. Bake for 10-15 minutes until golden then leave to cool on the tray before storing in an airtight container.

6. We decorate them with melted white chocolate.

Summer Smoothie Bowl

Smoothie bowls are in vogue at the moment, they’re delicious & you can play with flavours & toppings but be aware that most recipes call for a heap of frozen bananas & not a lot of protein or healthy fats. This recipe has the same great taste and hits all the macro-nutrients to create a balance meal or snack.

Ingredients

• 1 frozen banana (peel & cut into slices before freezing)

• 1 frozen zucchini (cut into slices before freezing)

• 2 Tbsp coconut yoghurt

• 1 Tbsp flaxseeds

• Serve of vanilla protein (optional)

Toppings

• 1 teaspoon chia seeds

• 1/4 cup chopped nuts (almonds/brazil/cashews)

• 1 teaspoon cacao powder

• zest of an orange

• A few berries & fig’s (you can use any seasonal fruit)

Instructions

1. Place banana, zucchini, coconut yoghurt, flaxseeds & protein into a high powered blender & blend until smooth & creamy.

2. Spoon into a bowl.

3. Pulse dry toppings in the blender (chia seeds, nuts, cacao) & sprinkle on top of the smoothie bowl.

4. Add fruit & serve.

Healthy Rum Balls

• 2 cups nuts raw mixed nuts

• 1/2 cup rolled oats

• 1 teaspoon ginger powder

• 1 teaspoon mixed spice

• 1 teaspoon cinnamon

• 1 tablespoon cacao

• 1 tablespoon chia seeds

• 10 fresh dates

• 1/3 cup rum

• 2 tablespoons honey

• 1 teaspoon vanilla extract

• extra cacao or coconut for coating (optional)

Instructions

1. You don’t have to do this step but it does add a lovely flavour - Place nuts in a medium skillet on medium heat and toss them around for a few minutes until fragrant.

2. Place all dry ingredients into a food processor or high powered blender & blitz till fine crumb.

3. Add dates & other wet ingredients & process until a dough forms

4. With wet hands roll into balls and then coat in coconut or cacao powder. I find the easiest way to do this is to place desiccated coconut into a cup and tilt the cup back & forth to cover ball.

Nana - Berry Ice-cream

With the weather warming up, this delicious ice-cream will fool even the pickiest kids. No refined sugar, preservatives or additives!

One ingredient Banana Ice-cream

• 2 frozen bananas

  *Peel banana’s and slice into chunks before freezing - this makes the next step so much easier.

1. Blend frozen bananas in a high speed blender or food processor until smooth and creamy

Banana Berry Ice-cream

• 2 frozen bananas

• 1 cup fresh or frozen strawberries

1. Blend frozen bananas & berries in a high speed blender or food processor until smooth and creamy.

*Other delicious flavours

-Banana & choc chips

-Chocolate - just add 2 Tablespoons of cacao to the blender

-Vanilla - just add a drop of vanilla extract to the blender

The possibilities are left to your imagination!

Banana Loaf

• INGREDIENTS

• 1/3 cup macadamia oil or extra virgin olive oil

• 1/3 cup honey or maple syrup

• 2 eggs

• 1 cup mashed ripe bananas (about 2½ medium or 2 large bananas)

• 1/4 cup milk of choice

• 1 teaspoon baking soda

• 1 teaspoon vanilla extract

• ½ teaspoon salt

• ½ teaspoon ground cinnamon, plus more to swirl on top

• 1¾ cups spelt flour
  
  Totally optional: ½ cup mix-ins like chopped walnuts or pecans, chocolate chips, raisins, chopped dried fruit, fresh banana slices... I added a pun net of fresh raspberries.

  
  INSTRUCTIONS
  Preheat oven to 160 degrees Celsius and grease a 9×5-inch loaf tin.

  
  In a large bowl, beat the oil and honey together together with a whisk.
  Add the eggs and beat well, then whisk in the mashed bananas and milk.
  Add the baking soda, vanilla, salt and cinnamon, and whisk to blend.
  Lastly, switch to a big spoon and stir in the flour, just until combined. If you're adding any additional mix-ins, gently fold them in now.
  Pour the batter into your greased loaf pan and sprinkle lightly with cinnamon.
  Bake for 55 to 60 minutes, or until a toothpick inserted into the center comes out clean (typically, if I haven't added any mix-ins, my bread is done at 55 minutes; if I have added mix-ins, it needs closer to 60 minutes).

  Let the bread cool in the loaf pan for 10 minutes, then transfer it to a wire rack to cool for 20 minutes before slicing.

---

---

Sweet & Salty Popcorn

My kids love this snack, the excitement of watching the kernels pop followed by diving into a big bowl of delicious popcorn.

The microwave popcorn or the movie theatre popcorn is loaded with chemicals & presertavities “fake butter flavour” the ingredients in there are actually carcinogenic (cancer causing). Considering how inexpensive and easy it is to make pop corn I really encourage you to make your own.

Ingredients

• 1/2 cup pop corn kernels (organic & non GMO)

• 2 tablespoons butter (not margarine)

• 2 tablespoons honey

• 1 teaspoon sea salt flakes

Instructions

Microwave Option

1. Add corn to a standard lunch-size brown paper bag and fold the top of the bag over twice, pressing the fold tightly so the bag stays closed. Microwave for 2 minutes or until the popping stops.

Stove top Option

1. Add 1/4 cup butter or coconut oil and heat on medium/high heat till melted.

2. Add popcorn and pop the lid on, listen for the pops, shaking the pot while there cooking.

3. Take off the heat when the popping slows down.

Pop corn machine Option

1. Place kernels in machine & tun on.

In a small sauce pan melt honey & butter together.

Pour over popped popcorn & sprinkle with sea salt.

Enjoy xx

Orange & Almond Cake.

This recipe has been thrown around our family, we’ve all been making it for yers, so i’m unsure of the original recipe creator. Theres a few different versions of this cake, this one is fail proof.

The ingredients are minimal, the method gets your boiling oranges for 2 hours - dont let this put you off. Boiling the oranges takes the bitterness from the skin and lets you use the whole orange to make the most decadent cake. Its worth it!

Ingredients

• 2 large oranges

• 6 large eggs

• 2 cups plus 2 Tbs. ground almonds

• 1 cup coconut sugar

• 1 tsp. baking powder

• Butter or oil, for the greasing cake tin

Instructions

1. Wash and boil the oranges (unpeeled) in a pot of water for 2 hours.

2. Cut the oranges open and remove the seeds. Turn the oranges into pulp by blending in a blender or food processor.

3. Pre-heat oven to 180 deg c & grease your cake tin.

4. Beat the eggs in a large bowl. Add the ground almonds, sugar, baking powder, and orange puree and mix thoroughly. *make sure oranges have cooled slightly so you don’t cook the egg.

5. Pour into prepared cake tin and bake for 1 hour. cool in cake tin before turning out onto a plate.

Delicious with a dollop greek yoghurt or fresh cream.

Enjoy xx

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

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.

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.

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

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. 

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.

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.

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.

Decadent Chocolate Cake

Rich. Moist. Decadent. Delicious. Nutritious.

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 

Healthy Waffles

• 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

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.