Holistic Nutrition and Wellness Coach with a focus on food as medicine and life balance. My website is a reflection of the health journey l have been on and the importance that l place on achieving wellness in life. I am a Primal Blueprint Certified Expert and have a special interest in Paleo Nutrition and Primal Living. A clean eating diet and lifestyle where your health is at the centre of everyday decisions. I am sharing this passion and journey with like minded people who are empowering themselves with knowledge and challenging the traditional medical system and health model and who desire to contribute whole heartedly to their own wellbeing.
A comforting, tasty and highly nutritious Paleo dinner. Use the best quality ingredients to cook up a family favourite and add lots of colour by serving it with delicious baked vegetables and salad.
Served here with roasted brussel sprouts and a gorgeous salad.
Step 1 is to make up a batch of caramelized beef and vegetable mince.You will have plenty left over to use with other meals, so it is very economical. This is a basic recipe and you can use different vegetables and whatever you have on hand. The cabbage is very important as it gives the dish a lovely flavour.
The mince is cooked and this is the leftover that will go into the freezer for other meals.Place a generous layer of mince in a baking dish. I like a ceramic dish and there is no need to oil it or line with baking paper.
Topping:
Ingredients and method:
2 medium sized red skinned sweet potato (washed and peeled)
1 medium sized beetroot (washed and peeled)
1 generous handful of chives gently sliced.
Pink rock salt and black pepper to season.
Dice the veggies and gently steam until soft. Place in a bowl and add a sprinkle of pink rock salt and black pepper. Add the chives and stir through.
You can use red or orange sweet potato for the topping. You can trick the family into thinking this is regular potato.Place the mash on top of the dish and spread out evenly. It is ready to serve.A big salad and roasted brussel sprouts go brilliantly with this dish. Enough for a large family or a few nights. Leftovers for lunch or freeze it in batches.
A divine combination of sweet cherries, coconut and chocolate in this raw, dairy and gluten free slice. Mix it up and use a combination of cherries and raspberries for added colour and flavour.
This version has a mixture of frozen cherries and raspberries in it. Amazing colour. I also left the coconut off the top. A crunchy top layer and a melt in your mouth cherry base.Roughly chop your cherries.
Ingredients: (Base)
1 generous cup of fresh or frozen cherries (seeds removed). (Try 1/2 cherries & 1/2 raspberries)
1 cup organic coconut oil
1 cup of raw activated almonds
A pinch of sea salt
1/3 cup rice malt syrup (or similar liquid sugar)
1 cup organic coconut flakes
1/2 cup chia seeds
Directions:
Add each ingredient into the food processor with the chopping bladePulse gently until roughly combined. A gorgeous colour.Ready for the top layer.
Combine the base ingredients in a food processor and roughly process only as this is quite a chunky slice. Place in a small baking dish which is lined with baking paper and smooth with a spatula. Leave enough paper so it is hanging over the edges as this can be used to remove the slice when set.
The top layer: Combine in a saucepan 1 tablespoon raw cacao, 1/2 cup coconut oil and 2 tablespoons maple syrup. Heat gently and stir. Remove from heat when melted and combined.
Don’t over heat. Just a gentle softening of the ingredients is all that is required. In very hot weather the coconut oil may already be a liquid.Pour the liquid mixture over the base and top with extra coconut flakes.
Place the slice into the freezer until set. Remove from the freezer and slice.
Frozen and ready to slice.Tasting time.This version has both cherries and raspberries. Lots of colour and a bit more of a zingy flavour.
This slice can be eaten straight away or stored in the freezer in an airtight container. Enjoy!
Liven up the dinner menu with these delicious meatballs. Make a huge batch and have them for dinner and lunch. Add a sauce, salad or vegetables and get creative in the kitchen. Grab one when you are on the go and have as a quick work day snack. Gluten and Dairy Free!
Colourful, nutritious and home made.
Sauce: Ingredients and Directions
A tray of roasted veggies (pumpkin, carrot, sweet potato and one onion are my favourites)
2 cups of chicken stock (home made if possible)
A handful of herbs
Pink rock salt and black pepper to taste.
A big batch of roasted veggies.
Place all ingredients in the blender and blend until a nice puree.
If you don’t want to roast an onion just add in some spring onion green tops for added flavour.
Meatballs: Ingredients and Directions
500g Organic Chicken Mince
A handful of thin leeks
A handful of fresh parsley
2 free range eggs
Pink rock salt and black pepper to taste
1/4 cup coconut flour
1/2 cup shredded coconut
Extra coconut flour to roll the meatballs in
Start with a good quality minceLeeks from my garden. Give them a good wash and use the green and white part. Substitute with spring onion or onion if you don’t have leeks.Place all ingredients in the food processor with the chopping blade attachment.Blend wellRoll into small balls and coat in coconut flour.Place in the fridge for about an hour to firm up.Gently fry in a pan with some olive oil or coconut oil.You can heat the sauce up on its own and pour over the cooked meatballs or alternatively brown the meatballs and then add the sauce to let it all heat up together. The flavours will develop more if you do it this way, especially if you have added raw spring onion in the blender stage of making the sauce.Serve with your favourite veggies and salad.Served without the puree here. The meatballs can be kept separately in the fridge and added to a lunchtime salad, grabbed for a quick snack or reheated for dinner another night.
An old classic which has been updated to suit those eating a gluten free diet. This is a great recipe to make in a slow cooker or in a big pot on the stove top and has the most delicious and sweet flavour.
So delicious!Use a slow cooker, hot pot or large saucepan on the stove top.
Ingredients:
6 free range/organic chicken thighs diced.
Coconut flour (to coat thighs)
1 generous tablespoon Coconut Oil
1.5 litres chicken broth/stock
4 Apricots finely diced
2 spring onions sliced (green sections)
¼ of a small pumpkin diced
½ cup organic shredded coconut
Ground black pepper and pink rock salt or celtic sea salt to taste
A small handful of fresh herbs diced such as parsley and mint
One cup of veggies diced such as capsicum, radish or carrot.
¼ cup black chia seeds
½ cup white quinoa (well rinsed)
1 cup diced beans (green or yellow).
Method:
Coat the chicken thighs in a generous amount of coconut flour. Brown in a pan with the coconut oil and then place in the hot pot and add the stock, apricots, spring onions, pumpkin, shredded coconut, ground black pepper, sea salt, herbs and vegetables. Let this cook for about 4 to 5 hours depending on whether you are using a hot pot or saucepan (which is hotter) and then add the chia seeds, quinoa and beans. Another thirty minutes to one hour of cooking and it will be ready to serve. If there is still a lot of liquid in it cook for a bit longer as this will also help the sweet flavour to develop from the apricots, pumpkin and coconut.
I hope you enjoy this casserole and can share the recipe with your family and friends.
A soft rich chocolate delight! Dig your spoon into this gluten and dairy free treat and enjoy every mouthful. Quick and easy to make using all natural ingredients and a wonderful recipe for chocolate lovers.
The flaked almonds are a nice touch
This recipe makes four individual serves in largish ramekins (greased with coconut oil) and more in smaller ones.
Ingredients:
4 free range eggs
1 tablespoon raw organic cacao
1/2 teaspoon baking soda
1/4 cup organic maple syrup
1/2 cup organic coconut oil (soft)
1 cup blanched almond meal
1/3 cup organic coconut flour
1/2 teaspoon organic vanilla essence
1/2 cup filtered water
Flaked almonds for the top of the souffle
Method:
Place all ingredients into a mixing bowl and mix. If the coconut oil isn’t quite a liquid use a beater to blend. For an extra dose of chocolate you could add some chopped raw organic dark chocolate pieces at this step.
The ramekins are greased with coconut oil. These are quite large and you could use ones that are half the size.Place spoonfuls of the mixture into the ramekins and sit them on a baking tray.
Place into a pre-heated 180 degrees celsius oven and bake until they have risen and are firmish to touch. If you want a souffle which is moist in the middle then remove from the oven when the middle is still moist.
Straight out of the oven and ready to eat.Every mouthful was delicious and the crunch of the almonds was extra special.
Sometimes a dish like this can really brighten up your day. Eat straight out of the oven and enjoy the incredible aroma. This recipe freezes very well and the souffles can be stored in the freezer in the ramekins wrapped in cling wrap or foil, or they can be removed from the ramekin and wrapped in foil.
Stored in the freezer. Wrapped in foil and easy to reheat in the oven for a quick and delicious snack.
Share this recipe with your friends and follow me on Instagram at holistic_paleo.
Have you had a listen of my Wellness Podcast. See all of the episodes at http://www.thewellnessbuzzpodcast.com or search for The Wellness Buzz Podcast on iTunes.
A cold pressed juicer is wonderful for making green juices!
This is a wonderful juice to drink on a really hot day. I like to vary the greens in my juices and when l can purchase or grow good quality bok choy it is wonderful to juice. This recipe uses a cold pressed juicer which helps to retain the nutrients in the delicate greens. When l was recovering from chronic illness several years ago green juices were an important part of my day and now they are just a delight to drink. This juice is a really stunning colour which makes it very inviting to drink and a green juice can be a wonderful re-energiser when you are feeling a bit worn out from the day. An afternoon pick me up is how l like to think about it and the nutrients are readily available so you start to feel better in a very short time. On a hot day if l am slightly dehydrated l sip this drink slowly and it is an excellent energy booster.
A beautiful colour
This juice is a really stunning colour which makes it very inviting to drink. A green juice can be a wonderful re-energiser when you are feeling a bit worn out from the day. An afternoon pick me up is how l like to think about it and the nutrients are readily available so you start to feel better in a very short time. If it is a hot day and l haven’t had enough to drink sometimes l need more than just water and sipping this slowly is a great energy booster.
Ingredients:
1 green apples with the skin on (well washed)
2 sticks of celery with the leafy ends included
1 lebanese cucumber-well washed
1 bunch of bok choy or a similar green
1/2 a lemon with the skin on
A 2 cm piece of fresh ginger
A small handful of mint.
Process this in the cold press juicer and drink it straight away. Some added ice will give it a nice chill.
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A delicious frozen dessert with a stunning colour and flavour. This raspberry and chocolate tart can be eaten straight from the freezer where it will be firm and cool, or at room temperature where it is quite soft but holds together and has a really creamy delicious taste. You could also just eat it freshly made as the frozen berries give it a wonderful coolness and texture.
Such a colourful platter.
This tart can be made ahead and kept in the freezer. Just keep it on a firm base and cover it in cling wrap. On the day it is required just remove it from the freezer and decorate, or slice it and keep it in the freezer to have as a snack.
The tart is paired here with a delightful chocolate mousse, fresh strawberries and Raw Organic Dark Chocolate.
I used a round baking tray with a decorative edge that had a removable base. I greased the inside of the tray with organic coconut oil and then made the base.
In the food processor l placed:
1 cup of activated almonds (or other hard nut of your choice), 1 cup of shredded organic coconut and 8 large medjool dates (remember to take out the seeds).
Blend well in the food processor and then press firmly into the pan. Place this into the freezer to set while you make the filling.
The pan is greased well with coconut oil.Use a spatula to spread the base and to push it down so it is flat and firm.
In the food processor blend together:
1 large ripe avocado, 1.5 tablespoons raw organic cacao, 3 tablespoons of organic coconut oil and 1 cup of medjool dates (Approximately 10 dates with the seeds removed). Once combined add 1 really generous cup of frozen raspberries and gently pulse through the mix so they are roughly chopped up or blend thoroughly if you want them mixed through. Remove the base from the freezer and fill with the delicious mix.
Look at that colour.
Smooth the top with a spatula ensuring it is nice and even.
The more berries you add the pinker the colour.
Cover with cling wrap and return to the freezer to set. When you are ready to serve the tart, remove it from the freezer and decorate with extra berries and fruit.
Made with real whole food ingredients.
Alternatively, cut up the tart and freeze, so that you can have a piece as a snack with some berries and raw dark chocolate.
Served with frozen berries and a piece of Raw Dark chocolate.
This is a very rich treat and a small piece is very satisfying. The coconut and chocolate are a wonderful combination and this tart is very pleasing to the taste buds.
You can follow me on Instagram at holistic_paleo or on Facebook at Holistic Wellness For Life or Primal Living Melbourne.
Once a year on Christmas Day l go all out and make the most delicious turkey lunch for the family. A special part of this celebration is a most gorgeous gluten free stuffing which everyone looks forward to. The leftovers are one of the highlights and an array of vegetable and salad dishes completes a most magnificent meal.
The seasoning is bursting out of the turkey.
Buy the best quality turkey you can. This was a Free Range one which l bought Frozen and therefore had to defrost for about four days. Wash it well before cooking including the cavity.
Seasoning:
One loaf of good quality gluten free bread. I used a sunflour and quinoa variety.
A handful each of spring onion greens sliced, chopped walnuts, coconut flakes, herbs (parsley and mint).
The juice and zest of one lemon.
Pink rock salt and black pepper.
One generous tablespoon of coconut oil.
Filtered water (approximately 1/4 of a cup but use your judgement)
Anything else you have which you think might add to the flavour.
Directions: Break up the bread into pieces and place into the food processor (chopping blade). Add all ingredients and process until looking well combined.
Ready to go into the turkeyThe turkey has been coated in olive oil and seasoned with sea salt and black pepper. I sit it on a rack with water underneath.
Spoon into the turkey cavity and pull the top of the turkey up to fit it all in.
Cover the turkey generously with foil and place in a 180 degree celsius oven. Cook until golden and delicious which for me was about 5 hours as this was a 4.5 kg turkey. I like to remove the turkey once during cooking to baste and then remove when cooked and let sit fully covered for at least 30 minutes.
Sensational
I cooked up lots of baked veggie dishes and salads and the best part is eating the leftovers the next day.
Cold leftovers.
This recipe uses a loaf of gluten free bread as the base for the stuffing. I rarely eat processed gluten free foods but this recipe benefits from having the bread as the base. You could make your Paleo bread but l am o.k having this as a once a year treat and the decision is entirely a personal one. I hope you enjoyed a lovely Christmas and New Year with those closest to you.
The family will love these delicious schnitzels which can be used in so many dishes and eaten hot or cold. Vary the meat, serve with a range of vegetables and prepare a batch that will last several meals. Use the best quality meat you can buy and enjoy this tasty gluten free version with the use of herbs adding a lovely flavour.
Ingredients:
Organic or free range chicken breasts (alternatively beef or lamb as examples)
For the crumbs:
On a plate: Buckwheat flour and Coconut Flour mix
In a bowl: Free range or organic eggs whisked with sea salt and black pepper
On a Plate: Blanched almond meal and shredded coconut mix plus herbs (My favourites are rosemary and parsley but experiment and use what you have. Fresh is best).
Oil to fry: Olive oil or coconut oil
Method:
Wash your chicken breasts in filtered water. Pat dry with paper towel then slice thinly so you can get a number of schnitzels from each breast. Pound the meat gently with a mallet to flatten. You can put cling wrap over each piece of meat while pounding to avoid splatter.
Dip each piece in the flour mix, egg mix and then almond meal/coconut/herb mix. Place on a plate and when finished cool in the fridge for about thirty minutes.
A nice pile of schnitzels
Cook each schnitzel on a low heat in a pan with oil. You can place on paper towel when cooked to absorb excess oil. I like to get two meals out of a batch and just cook as many as l need and save the rest for a second night. If l serve them all up they will get eaten so l add lots of salad and veggies to even out the meal and balance the budget. They are delicious hot or cold and are a family favourite. One tip is to grind your fresh herbs until they are small and broken down which helps them blend into the outer layer.
Schnitzels are so delicious and easy to make. Going gluten free can leave one wondering how to incorporate favourites into the diet but this recipe is so simple and delicious that you won’t notice the change.
Cherries and lemon are a delightful flavour combination in this moist and delicious cake. Gluten and dairy free with a lovely soft texture from the blanched almond meal. Enjoy when warm and share it with your friends and family.
A gorgeous cake.
Ingredients:
2 cups cherries with the pips removed-diced (frozen or fresh)
Juice and zest of two lemons (zest finely sliced)
1/3 cup poppy seeds
2 cups blanched almond meal
1/4 cup coconut flour
6 free range eggs (600g or 5 eggs for 700g)
1/3 cup organic coconut oil (gently melted)
1/4 cup raw organic honey or maple syrup or (1/3 cup rice malt syrup)
1 teaspoon bicarbonate soda (Bob’s Red Mill Aluminium free ).
Flaked almonds for the top.
Method:
Grease (with coconut oil) and line a loaf tin.
The hero of this recipe.
Place all ingredients in a mixing bowl and mix thoroughly with a spatula. If using honey and it is not runny just add it to the slightly warm coconut oil and it will melt. Place the mixture into the baking dish and smooth out. Sprinkle flaked almonds over the top of the cake.
A generous topping of flaked almonds
Bake in a 180 degree celcius oven until firm. Cool on the cake rack and slice when warm and serve.
Ready to slice
Left over slices can be individually wrapped and stored in the freezer. Grab a piece for your lunch box or when on the go.
A raw chocolate, coconut and seed slice that is quick to make and free of gluten and dairy. Using the natural sweetness of organic maple syrup and filled with lots of wholefoods goodness with the main ingredient being raw cashews.
Ingredients: (all organic where possible)
250g raw cashews
1/2 cup coconut oil
1/3 cup maple syrup
1 cup coconut flakes or shredded coconut
1/3 cup sesame seeds
1/3 cup chia seeds
1/4 cup raw cacao
Extra sesame seeds for the top and bottom of the slice
Method:
Place all ingredients in the food processor with the chopping blade. Pulse until well combined.
Looking delicious.
Use a small rectangular baking tray and generously line with baking paper so it hangs over the edges. Sprinkle the paper with sesame seeds.
Carefully place the mix on top of the seeds and smooth using your hands as it is quite sticky.Sprinkle more sesame seeds over the top and gently push into the mixture.
Place the tray into the freezer for an hour then lift the whole slab out of the tray by holding the edges of the baking paper.
Ready to slice and eat.
This is a very sweet and satisfying slice. Keep in the freezer to have when something chocolate is required. It is high in healthy fats and a treat to eat mindfully or on special occasions. You can use a different sugar such as honey or rice malt syrup and could also substitute the nuts if you don’t like cashews. If it is a harder nut then pulse it first to break down as cashews are very soft.
A gorgeous weekend treat with the sweetness of the raspberries making every mouthful a delight. This gluten and dairy free cake can be a snack or dessert, freezes well and is especially lovely when just out of the oven. The combination of raspberry and coconut is perfect and this cake has a lovely softness to it which makes it a pleasure to eat.
Just out of the oven!
Ingredients:
1 cup of frozen or fresh raspberries plus a few more for the top of the cake
1 cup of coconut flakes plus a few more for the top of the cake
1/3 cup melted coconut oil
1/4 cup coconut flour
2 cups blanched almond meal
5 free range eggs (700g)
1 teaspoon baking soda
1/3 cup filtered water
1/3 cup honey or maple syrup (slightly more if you are using rice malt syrup)
Method:
Place all ingredients into a bowl. Crumble the frozen raspberries between your fingers or chop if fresh to help them spread through the mixture.Mix with a spatula.Place the mixture into a greased and lined baking tin and sprinkle extra raspberries and coconut on the top. Bake in a 180 degree celcius oven until firm to touch.Remove the cake from the oven and let it cool in the cake for a short time. Cut around the edges with a knife.Turn the cake onto a cooling rack.Enjoy a slice or two. Freeze individual portions for snacks.
I hope you enjoy this delightful cake. Please share the recipe with your friends and why not try a flavour swap and use a different type of berry. Have you listened to my Wellness Podcast! Tune in at http://www.thewellnessbuzzpodcast.com
Live & eat mindfully. Gluten & dairy free recipes.
Holistic Wellness for Life 