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 flavoursome and nutritious dish that can be a meal on its own or a side dish. A gluten and dairy free vegetarian option using seasonal vegetables to support your wellbeing. This recipe uses healthy silverbeet, daikon which is a member of the radish family and the very delicious sweet potato. The dish is baked in the oven where the sweet potato becomes crunchy and sweet with the softness of the other ingredients underneath and everything held together by the egg and stock mixture.
Served here with schnitzel and salad.
Ingredients:
1 bunch of fresh silverbeet sliced
1 large daikon grated
2 medium sweet potato diced
1 onion diced
6 eggs beaten
1 cup of home made stock
Pink Rock Salt and Black Pepper
Olive oil
Method:
Place the sliced silverbeet and onion into a greased baking dishGrate the daikon and pile on top of the greensAdd the diced sweet potato on top of the other ingredients. I left the skin on the sweet potato for extra texture.Mix together the eggs, stock and seasoning. Pour over the vegetables.
Drizzle some olive oil over the top of the sweet potato and bake in a 180 degree celcius oven until cooked through and the sweet potato is golden and crunchy. Eat while hot and store the left overs in the fridge for several days and heat in the oven as required.
Served here with salad and spicy lamb back strap
I hope you enjoy this recipe. It is really delicious and versatile. Have you had a listen to my Wellness Podcast? Tune in at http://www.thewellnessbuzzpodcast.com
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 definate recipe to try if you are a chocolate lover.
The flaked almonds are a nice touch
This recipe makes four individual serves in largish ramekins (greased with coconut oil).
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
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 the oven and bake at 180 degrees celcius 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. Straight out of the oven with its incredible aroma and things are already looking better. 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.
The most delicious combination of flavours work together to entice the taste buds in this very moist and soft cake. My first adventure into the world of rhubarb to create this delightful gluten and dairy free recipe. It could be a snack or dessert and with a firm consistency it cuts well and can be sliced, individually wrapped then frozen to keep on hand to have as required.
A gorgeous cake!
Step 1: One bunch rhubarb, half and orange, coconut oil/olive oil and maple syrup
The first part of making this recipe is to prepare the rhubarb. Cut the ends off one bunch of fresh rhubarb so you are left with just the pink stems and slice into small pieces. Place in a baking dish with one tablespoon of oil, the juice and zest of half an orange and one tablespoon of maple syrup (or equivalent sugar). Bake in a 180 degree celcius oven until soft.
Step 2: 1 1/2 cups cooled cooked rhubarb, 2 cups blanched almond meal, 1/2 cup coconut flour, 4 eggs, 1/2 cup coconut oil (soft), 1 teaspoon vanilla essence, 1 teaspoon baking soda, 1/4 cup maple syrup, 2 teaspoons cinnamon. Flaked almonds (for the top).
Place all of the ingredients except the cinnamon in a mixing bowl. Stir well. Add the cinnamon and just mix through.
Isn’t the rhubarb a stunning colour.
Pour the batter into a greased and lined tin. Smooth with a spatula. I used a heart shaped tin which is a nice touch.
All ready for the oven.
Add flaked almonds to the top of the cake.
Don’t skimp on the flaked almonds
Bake in a 180 degree celcius oven until firm. Remove from the oven and let cool for a while in the pan.
The middle should be firm to touch and you can see a crack down the middle of the cake. A sign it is cooked.
Use a knife to cut around the edges and carefully turn onto a cake rack.
When l turn the cake onto the cooling rack l take the paper off the bottom and use another rack to help carefully turn it up the right way.An incredible flavour just out of the oven.
I hope you enjoy this cakes much as l did. Have you had a listen of my Wellness Podcast? You can see the episodes at http://www.thewellnessbuzzpodcast.com or search for The Wellness Buzz Podcast on iTunes.
A delightful cake with a sensational flavour. Use seasonal pineapple for a natural sweetness in this gluten and dairy free cake. Eat when warm just out of the oven and taste the richness of cinnamon, the golden flaked almonds and a super soft texture from the blanched almond meal.
Ingredients:
2 cups of finely diced fresh pineapple
2 cups blanched almond meal
1/4 cup organic coconut flour
6 free range eggs (600g or 5 eggs for 700g)
1/3 cup organic coconut oil
1/4 cup raw organic honey (or 1/3 cup rice malt syrup)
1 teaspoon organic cinnamon
1 teaspoon bicarbonate soda (Bob’s Red Mill Aluminium free or similar ).
Flaked almonds for the top of the cake
Start with a fresh pineapple and slice the skin off.Remove the core and finely slice.
Place the pineapple, honey, coconut oil and cinnamon in a saucepan and gently heat. Stir well.
A gentle heat is all that is required.
Add to the rest of the ingredients and mix.
Add the heated ingredients to the rest of the mixture.Place in a greased and lined loaf pan. I grease the tin with coconut oil. Sprinkle a generous layer of flaked almonds on top.
Bake in a 180 degree celsius oven until cooked through and golden.
Remove from the oven and use a knife to separate the cake from the tin.Turn onto a cooling rack.Carefully slice with a serrated knife.
This is a gorgeous cake eaten warm. The pineapple has a most gorgeous flavour and the cake is lovely and soft. Freeze any portions that are not eaten. I wrap them individually with cling wrap and place in an airtight container. Place in your lunch box for a delicious snack during the day.
Have you had a listen to my amazing Wellness Podcast!
Delectable, delicious and sure to make you drool until you have the first bite then feel completely satisfied knowing that it is made with natural, wholesome and healthy ingredients. An indulgent raw and gluten free slice that can be kept in the freezer for those moments when a chocolate urge is present in what is otherwise a wholefoods based diet. Experiment with adapting the recipe to suit your own needs and likes which is part of the fun of being creative in the kitchen.
A chocolate raw sweet treat.
Ingredients:
1/2 cup rice malt syrup (You could use honey or medjool dates as another option here if you want it sweeter).
2 tablespoons raw cacao powder
1/2 cup organic coconut oil
1/2 cup nut butter-any variety (l just made my own by processing some almonds in the food processor)
2 generous pinches of sea salt
1 1/2 cup raw activated nuts -any variety but l used almonds
1/2 cup coconut flakes
1/4 cup chia seeds
1 teaspoon cinnamon
2 vanilla bean pods (scraped) or 1/2 teaspoon vanilla essence
1/2 cup sesame seeds
This recipe contains lots of ingredients and most can be substituted for something else or left out possibly if you don’t have it in the pantry. Experimentation is at the core of creativity so just go with what you have and have a taste along the way.
Gently melt the rice malt syrup and coconut oil and put to the side. Place the nuts into the food processor and pulse until broken into pieces. Add the rest of the dry ingredients and pulse to mix and then add the liquid. You can do this final step in the food processor or transfer to a bowl to gently mix.
Place the mixture into a baking dish lined with baking paper and smooth with a spatula. Place into the fridge or freezer to firm up. About one hour should be adequate.
Remove from the fridge or freezer and gently slice using a sharp knife. The size of the pieces is up to you!After slicing you can place it back into the freezer to firm up a bit more or transfer to an airtight container for storage.
I like to make a treat on the weekend and then keep it in the freezer to have as required. I try to just have wholefoods during the week but if l am at work l often pack a slice or cake into my lunchbox as an energy pick me up during the day. This is a lovely chocolate slice filled with dense energy, anti-oxidants, healthy fats and lots of flavour. Enjoy!
A colourful array of delicious organic vegetables combined to create a wonderful side dish for you to enjoy. Use your imagination when cooking up a baked vegetable dish and be rewarded with flavour, texture and whole food goodness.
Look at the colour in this dish!
Buying organic veggies is taking my creativity in the kitchen to a whole new level. I am loving eating the seasonal organic veggies l am buying and admit that some of them l wouldn’t normally have bought but now am loving the variety it is bringing to my diet. The cost of the veggies places a new importance on using all of them and being thrifty is inspiring me to try new combinations with the reward being an ever expanding menu.
So much variety and colour.
The ingredients in this dish are carrot, broccoli, leek, beetroot, daikon, asparagus and beet greens seasoned with olive oil, pink rock salt and black pepper. I baked the dish uncovered in a 180 degree celcius oven and turned them a few times.
Steaming hot and just out of the ovenServed here with a lovely salad, baked sweet potato and a caramelized beef and veggie mince. There are so many veggies in this meal.Just reheat the veggies in a saucepan. An enormous piece of steamed cauliflower went well with the meal.
Use your imagination and use up the veggies you have. Roasting the veggies brings out a sweetness in them that l love.
A delicious side dish that is sure to become a favourite. An unusual mix which can be eaten on its own, in an omelette or with a range of other vegetable and meat ingredients.
I am thanking the team at Peninsula Fresh Organics in Baxter for this dish as they are the ones supplying me with amazing fresh produce that l have to admit l may not otherwise have tried. My first go at eating broad beans was a magnificent success and very popular with the family. I admit to googling how to prepare the broad beans and spent a considerable time along with my daughter peeling off the pod and second skin. Combining them with the other ingredients was kind of like eating them in disguise but the result was magnificent.
Ingredients:
Green beans (sliced)
Broad beans (depodded and second skin removed then roughly sliced)
Leak (finely sliced)
Flaked almonds
Coconut oil
Pink rock salt
Black pepper
This may frustrate you but l am not putting exact quantities as this is really a throw together and see what happens kind of a dish. Here is a guide: A large handful of raw whole broad beans and the same of green beans, a handful of flaked almonds or more if you love them, a couple of inches of the whitish part of the leak and oil plus seasoning as you like. Give it all a mix and place in a baking dish.
Place in a 180 degree celsius oven and bake until just turning golden.I served this with a whole range of other veggie dishes: Baked kohl rabi chips, golden beetroot, a healthy salad and kohl rabi greens baked in the oven.
I also had this mix in the centre of an omelette and my daughter especially loved it on its own a couple of days later when l just gently reheated it in a saucepan.
A lovely combination of flavours and a new adventure in my world. I know what you are thinking. Green beans and broad beans are legumes and not Paleo. That may be so but they are a whole food and although l only eat them now and again, if they arrive in my seasonal, local, organic and whole veggie box l am going to eat them!
Start your day with the warmth of pumpkin and cinnamon with these delicious and easy to make pancakes. Just a few ingredients mixed together to create a comforting, filling and nutritious breakfast.
Served here with added cinnamon, fresh banana, pumpkin seeds and chia seeds. A drizzle of honey or maple syrup would be nice on top of you have a sweet tooth.
Ingredients:
1 generous cup of roasted organic pumpkin mashed
1 cup of organic blanched almond meal
2 eggs
Pinch of sea salt
1 generous teaspoon of organic cinnamon
Mash the pumpkin firstAll ready to be mixed.I added the cinnamon last in this batch. Mix well until all combined.Cook in small batches on a low heat. Add a small amount of oil to the pan such as olive or coconut oil and place spoonfuls of mix into the pan. Cooking the pancakes slowly is important as the mix is very soft. Turn carefully with an egg flipper and let the other side brown.
Serve: Decorate the pancake with a sweet fruit, nuts and seeds. You can drizzle some raw organic honey or maple syrup over the top for extra sweetness but l found the pancakes were sweet enough.
The pancakes are amazingly delicious warm but also nice the next day cold as a snack. The combination of pumpkin and cinnamon is lovely but you could try changing the spice with a herb such as rosemary for a lovely flavour.
I hope you enjoy this pancake as l did and they become one of your favourites.
My new Podcast! Please leave a review and five star rating on iTunes.
A delicious dessert for those nights when something sweet is needed. Lots of natural flavours and ingredients combined to re-create an old favourite and something of a comfort food.
A sweet and comforting dessert.
#apple #coconut #honey #almond #cinnamon #yum
Once you have peeled and sliced the apples this dish takes just a minute to put together.
Ingredients/Method: Everything organic if possible.
Apples: I used four small apples but if they are very large just use two. It really depends on the size of the dish and your family. I peel the apples because of the horrible waxy coating but you could leave the skin on if they are from your own tree as an example. Core and slice the apples and place randomly in a baking dish. I used a smallish oval ceramic dish but most dishes will work well.
Coconut flour: Sprinkle 1 tablespoon over the apples.
Coconut flakes: Add 1 generous tablespoon over the apples.
Cinnamon: From one teaspoon to one tablespoon depending on how much you love cinnamon
Almond meal: Sprinkle 2 tablespoons over the apples (you could rub in the coconut oil here if you want)
Flaked almonds: Sprinkle a generous hand full over the dish. There really isn’t a limit as to how much you can put on as they go a lovely brown colour and add some crunch.
Coconut oil: A generous teaspoon over the entire dish. Just put little bits all over the top and you can use more if you want an extra coconut flavour or you could rub it into the almond meal before you add it.
Honey: Drizzle one teaspoon to one tablespoon of raw organic honey (or similar sweetener) over the whole dish. I would add one teaspoon of the honey but those of you with a sweeter tooth may like more.
Ready for the oven. Just layer all the ingredients on top of each other.
Cooking instructions:
Cover the dish with aluminium foil and placed in a 180 degree pre-heated oven for about 20 minutes. Remove the foil and cooked until the top is golden and looking delicious.
I had this plain but you could top it with a healthy ice-cream or fresh fruit.
The serving looks quite small in the photo but it is a sweet dish and l was completely satisfied after eating this. The recipe could easily be adapted by using different fruits such as peach or adding some berries to the apple.
If you have enjoyed this post please share with a friend. You can follow me daily on Instagram at holistic_paleo and don’t forget to have a listen to my new Wellness Podcast.
I am also now and affiliate for two great companies and have both of their products: Click on the images to see more.
I make sauces and smoothies mostly in my high speed blender.
A lovely moist cake which uses whole oranges to give a beautiful flavour and texture. Low in added sugar with the use of Stevia and a small amount of Rice Malt Syrup and the natural sweetness of fresh oranges. A gorgeous cake for a celebration and very easy to make.
A moist and lovely cake-gluten free/dairy free
This recipe can be used to make cupcakes or one whole cake. To make this cake all of the wet ingredients plus a few extras are mixed together and the dry ones in a separate bowl.
The wet ingredients plus the poppy seeds
Ingredients:
Place these ingredients into one bowl and mix together.
2 whole Navel oranges chopped and blended-skin left on (Navel oranges are so sweet. Just chop them into smallish pieces and place into the blender until a smooth consistency).
3/4 cup filtered water
4 free range eggs
1/2 cup Stevia granules or the equivalent (There are lots on the market. If you use a very concentrated one then add less water to compensate as this recipe is based on adding half a cup of dry ingredient to the mix)
1/2 cup organic coconut oil gently melted
1/3 cup poppy seeds (more or less depending on your preference)
1/3 cup rice malt syrup
1/2 teaspoon organic vanilla essence
Alternatively place all of the above ingredients in the blender and process. Quick and simple.
In another bowl mix:
2 cups almond meal
1/2 cup coconut flour
1/2 teaspoon Bicarbonate Soda (Bob’s Red Mill)
Add the wet ingredients to the dry ones and mix gently. If making a cake pour the mixture into a greased and lined cake tin. Bake in a 180 degree celsius oven until firm to touch. If making cupcakes place spoonfuls into patty pans as below and keep an eye on them in the oven as the cake will take quite a lot longer to cook than the cup cakes.
Ready for the oven!I added flaked almonds onto the top of this cake for a nice texture.
Let the cake cool in the tin for a few minutes and then place on a cake cooling rack.
Look at those golden flaked almonds.A cute cupcake display. Add some orange pieces to compliment the cupcakes.
Drizzle the cake with fresh orange juice and freshly sliced Navel orange.
This is a delightful cake with a lovely flavour. Stevia can have a bitter after taste and can take some getting used to. The deal breaker is a lower sugar content for the unusual after taste and this is something that you either like or you don’t. As a now and again treat l don’t mind the Stevia and in this cake the orange flavour dominates and it is a wonderful treat for those of us living on restricted diets.
If you enjoyed this post please share with a friend and don’t forget to tune into my new Wellness Podcast.
I am also now an affiliate for two great products and companies. Have a look and let me know what you think. I have products from both and really love them. Click on the images to find out more.
I have this model but there are lots of other products to choose from including juicers and dehydrators.My new Zazan Alkaline water filter system. I just love it.
A chunky chocolate dessert straight from the freezer to your plate!
A delicious raw chocolate slice free from gluten, dairy and processed sugar, while also being incredibly nutritious. Whip up a batch and keep it in the freezer for those times when a treat is needed or visitors come unexpectedly. A sweet, decadent, chocolate dessert or snack filled with natural ingredients to support your wellbeing.
This will be gone in a flash.
This is a simple raw slice that can be made using the food processor in just minutes and a taste test of the blended ingredients is just delicious. It is sure to become a family favourite or just keep it in the freezer for yourself!
Ingredients: I like to double this recipe as it makes a bulkier slice.
1 cup of organic almond meal (Make your own using activated almonds if you are able or buy a good quality one-blanched or regular. I like to use blanched as it gives the slice a softer texture.
1/4 cup rice malt syrup (raw organic honey is also nice. Just use a bit less as it is sweeter).
1 cup organic shredded coconut (I prefer the fine variety)
1 cup nuts-I like to use raw activated walnuts, almonds, macadamia or brazil nuts
1/2 tablespoon of a superfood powder-optional
Place all of the ingredients in the food processor.
Give all the ingredients a quick whiz in the food processor.
Place the mixture into a baking dish lined with baking paper. Push it down with a spatula so there is a nice even layer of approximately 1 cm thick. Smooth the surface with the spatula.
The mixture is sitting on baking paper and has been smoothed out with a spatula.This chunky version looks and tastes amazing
Place in the freezer and when frozen cut into individual pieces. The slice freezers in about an hour and can be stored in an appropriate container in the freezer where you can just take a piece or two out as required.
Cut the slice into individual pieces.For this batch l doubled the recipe which gave the slice more height. I added 1 teaspoon of Loving Earth rainbow Superfood to each batch to add extra nutrition.
I have a new podcast at http://www.thewellnessbuzzpodcast.com. I talk on a variety of Wellness topics which chronicle my own health journey and have interviewed some awesome guests. Please leave me a review and rating on iTunes! I would really appreciate it.
A delicious raw and frozen chocolate and coconut treat with the added flavour of Acai Berry Powder. Completely gluten and dairy free and made from just a few simple ingredients.
This has added Acai Berry powder but this can be left out if you want the middle to be a white colour.This is how it looks without the Acai Berry powder
Insides:
1 cup shredded coconut
1/2 cup coconut oil (solid)
1 heaped tablespoon Acai Berry Powder (optional)
1/4 cup Rice Malt Syrup (if you use honey just reduce the amount. Sweetness is personal but try half the amount and add more if it isn’t sweet enough for you!).
Place all ingredients in the food processor (chopping blade) and process until smooth.
The Acai Berry powder adds a nice burst of colour but leave it out if you want a white mixture.This is how it looks without the Acai Berry powder. I used honey in this batch which is sweeter so just reduce the amount listed in the recipe by up to half.A smooth mix.Creamy white without the Acai Berry powder
Line your dish/pan with baking paper.
Line your dish/pan with baking paper. This is quite a small square pan so l used two strips to line it so the corners were neat.
Use a spatula and put your mix into the dish/pan.
Smooth out evenly.I made a double batch here and used a larger pan.
Place in the freezer for about an hour.
Chocolate coating:
1/2 cup coconut oil
2 tablespoons cacao
1/4 cup Rice Malt Syrup (Less if you are using honey)
1/4 cup shredded coconut
Gently melt the coconut oil and when coolish add the other ingredients to it. Stir to make a nice mixture.
Everything is ready for the next step.Once the slice is firm, remove it from the freezer and slice with a very sharp knife. The size of the pieces is up to you.
Place a few pieces of slice at a time into the chocolate mix and coat. Quickly pick up with your hands and place on a cooling rack.
Just add a few pieces at a time.The chocolate dries very quickly as the slice is cold.
Have a taste test and then place the slice into the freezer in an air tight container. Enjoy this lovely treat.
My new Podcast has been launched. Please follow me on iTunes or Sticher and leave a review and rating.
Live & eat mindfully. Gluten & dairy free recipes.
Holistic Wellness for Life 