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.
The combination of egg and bacon is very delicious and these muffins are so handy to have in the fridge. This version uses a whole egg surrounded by bacon and seasoned with just pink rock salt and black pepper. They can be the feature of your meal or a great snack option as they are delicious eaten hot or cold.
Completely delicious!A simple set of steps to achieve a tasty muffin.
A really simple dish to make and a favourite with children. Grease your pan very well with coconut oil, place slices of bacon (ideally nitrate free) around the edges and break an egg (free range or organic) into each hole. Sprinkle your salt and pepper on top then bake in a 180 degree oven until the white is firm and the yolk is just cooked. If you have greased your pan well the muffins should just slip out.
Place on a cool rack and use within a couple of days.
You can follow me on Facebook at Holistic Wellness For Life or Primal Living Melbourne. I am also available for consultations online. You can call me for a free 5 minute chat to see if l can assist you. Just click on the image below for more details.
Roasted beetroot and kale are combined to create a magnificent dish which will add colour and flavour to your meals. There is a delicious sweetness provided by the beetroot and a powerful selection of ingredients to add nutrition to your meals.
What a stunning colour! Pick a beetroot that is hard and firm. This is a sign of freshness.This is curly kale but you can use Tuscan kale as well.
The most important aspect of any dish is fresh ingredients. This dish requires fresh kale (any variety), a large whole beetroot, 1/4 cup home made stock, 1/2 a red onion, pink rock salt and black pepper (to taste).
A really good looking beetroot.
Chop the ends off the beetroot and peel or wash well. Chop into smallish pieces and roast with some olive oil until soft.
Kale needs to be organic if possible and washed very well as it is mentioned on the Environmental Working group’s 2015 list of vegetables high in pesticide contamination. I can understand why it is sprayed as the cabbage moths are very damaging to the crops, but it is better to have kale with a few holes in it than to be looking perfect.
Soaking in filtered water and vinegar. Rinse well.
Place the roasted beetroot in the food processor when just out of the oven and then the rest of the ingredients as the heat will steam them. Process until not quite a puree. Chunky is good. Serve asap with your meal.
With lettuce wraps and spicy beef strips.An alternative version of the lettuce wraps meal but this time with added pan fried brussel sprouts.
So simple but a side dish that can be used over several days. It re-heats well in a saucepan and is a colour sensation which will excite your taste buds.
You can follow me daily on Instagram at holistic_paleo! See what l cook and eat everyday. You can also book a consultation with me online or in person.
A delicious herb and nut filling compliments the tenderness of the chicken breast to form the base of the meal. Served hot or cold, each rolled chicken breast serves three people if you have a portion as in the pictures below which highlights the importance of balancing the meal out with an abundance of healthy raw and cooked vegetables.
Serve cold with salad or vegetables.Served hot out of the pan with honey and sesame pumpkin, steamed brussel sprouts and baked swede chips.
You can use as many chicken breasts as you like but l buy the free-range breasts in a pack of two. Give them a good wash with filtered water and pat dry.
Place the chicken breast in between two pieces of cling wrap. Put a tea towel under the chopping board in preparation for the flattening of the chicken as this will make the noise less and stop the board moving on the bench.Flatten the chicken so that it is a nice shape by gently pounding it with a wooden rolling pin.
Make the filling by combining all of the ingredients in a food processor, or alternatively cut and chop them by hand and mix in a bowl. Change any of the ingredients if you don’t like the flavour combination or add in some more spices. The ingredients below don’t have to be exact as long as there are a good mix of flavours.
Ingredients for the filling:
4 brussel sprouts
2 spring onion green tops
1/2 cup raw activated walnuts
1/4 cup raw activated pepitas (pumpkin seeds)
Pink rock salt and ground black pepper
1 tablespoon organic coconut oil
1/2 cup fresh parsley and mint (or any other herbs you have)
A few leaves of silverbeet (use spinach, kale or bok choy as an alternative)
A food processor is convenient here but not essential.
Spread the filling on top of the chicken breasts.
The free range chicken breasts flattened and topped with the filling.Roll the breast around the filling
Use kitchen string to gently hold the breast in place. Tie the string at each end and push in any filling that has come out. Gently lift onto a lined baking tray and drizzle with your favourite oil, pink rock salt and black pepper.
The rolled and tied chicken breast drizzled with extra virgin olive oil, pink rock salt and black pepper.
Cover with foil and place in the oven. Cook until the chicken is golden and then take the foil off and let it brown or place under the grill ensuring it doesn’t dry out.
Another option is to pan fry the rolled chicken which will give a more golden appearance.
Cook on a very low heat with the lid on.Both the oven and fry pan methods work well.
Carefully cut the string along the length of the chicken and remove. Let the chicken rest for a few minutes before serving.
Golden and delicious
There are so many fillings that would be delicious with this recipe. I am going to try a pumpkin or sweet potato filling next, but the combinations are really endless.
Have one for dinner and the second one cold the next day. A great way to add variety to the same dish and the flavours are quite different between the warm and cold versions.If rolling the chicken is a challenge just slice the breast down the middle and stuff with the filling. This filling in this meal was just silverbeet, spring onion green tops, coconut oil, walnuts and seasoning.
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Start your day with a warming tea that is satisfying, calming, alkalising and filling. An all natural drink that will help support your wellbeing, kick start your metabolism for the day and support the detox systems within your body. Not such an unusual flavour combination once you taste it and the inclusion of the coconut oil helps you to feel energised for hours. A great way to care and nourish your body at the start of a busy day.
Simple and quick to make on a busy day.
Ingredients:
A good quality green tea of your choice
Filtered Water
A fresh lemon
One teaspoon Organic Coconut Oil
Your favourite Mug
Simple and natural ingredients
Fill your mug with freshly boiled filtered water. Place the tea bag in and let it sit for about 5 minutes. Remove the tea bag and add the juice of a small lemon and the coconut oil.
Adding the lemon using my favourite kitchen gadget.Just a small teaspoon of coconut oil.
Gently stir the coconut oil into the drink.
The coconut oil will slowly melt.Stir the drink gently with a spoon until the oil has melted. Sip slowly and enjoy. Once the drink is 2/3’s gone fill the mug with more hot water and enjoy another cup that will still be fragrant but not quite as strong.
This is a really soothing and lovely drink. You will need to be close to a toilet as it does go through your system quite quickly. It keeps me sustained for many hours so l can enjoy a late breakfast and focus on doing other things when the mornings are so busy. Drink this tea mindfully and think about the goodness that is going into your body and plan the day ahead of you.
You can follow me daily on Instagram at holistic_paleo and on Facebook at Holistic Wellness For lIfe and Primal Living Melbourne.
Forget the bun and dive into a delicious whole food Burger lovingly prepared and served up by you! Embrace eating real food and let your creativity flow as you assemble one of these healthy delights. Your family and friends will be amazed when they are served a tasty, colourful and completely satisfying meal that is so easy to prepare and can be adjusted to suit your own individual tastes and preferences.
The burger forms the centre piece of the meal and is accompanied by a selection of raw ingredients.
Choosing your meat is the key decision and l advise to buy the best quality that you can. I like to use organic, grass fed or free-range options with beef, lamb and chicken my favourite. I usually use mince and add herbs from the garden, egg, coconut flour, onion, stock, grated vegetables, seasoning etc. Alternatively you can use a whole piece of meat such as a breast fillet that is spiced with seasoning such as cinnamon and cumin. If l make up the mince burgers l form the patties and refrigerate for an hour as this helps them to hold together. You can bake the burgers in the oven covered with foil or cook in your fry pan. I generally cover them either way as their is quite a lot of fat splattering about and it can get messy to clean up.
Fried red onion with a double beef burger and a runny egg to add a sauce.A single beef burger on a bed of roasted beetroot and brussel sprout chips and some nicely fried red onion on the top.
I think a burger is a year round dish as the accompanying vegetables can be altered to include more raw or cooked ones depending on what is in season.
This burger sits on a bed of colourful salad.Red capsicum, yellow mini tomatoes and avocado provide a colourful surround for this burger.Sitting on a bed of colourful coleslaw, salad and avocado.
This is an economical, quick and delicious family meal. Eat a rainbow today and enjoy the health benefits of having a whole foods based diet.
This is the most amazing raw Paleo treat and my first adventure into the world of peppermint. Imagine the combination of a chunky base, a smooth creamy peppermint flavoured middle and a rich layer of chocolate on top. The combination is decadent yet completely gluten and dairy free.
Completely delicious and made from all natural ingredients
A food processor is required for this recipe and if you are super organised you will have soaked you cashews for a few hours in cool water. If not, don’t worry as it just makes the middle section creamier. There are three layers so start at the bottom and just work your way up.
First of all find a suitable pan or baking dish. It can’t be too large or the bottom layer will be very thin. Be guided by how much of the bottom mix you had. I used a smallish square tin and it was perfect. The middle layer is quite high so if you want a smaller middle layer just halve the recipe. Line the tin with baking paper so there is a generous amount above the tin and this is important as when you pour the chocolate layer on top it is very liquid and needs to be held in place.
Bottom Layer
Place into the food processor:
1 cup of raw activated almonds (or similar)
1/2 cup of shredded coconut
2 tablespoons coconut oil (l didn’t melt mine but you could gently do this).
8 medjool dates deseeded.
Ready to be processedPulse until an even texture is achieved
Place this mix into your pan and press down firmly with the back of a spoon. Make sure the layer is even.
Middle Layer
Into the food processor add:
1 tablespoon black chia seeds
250g raw cashews (soaked or not. It will still work out either way)
1 good sized avocado (skin and seed removed)
1/4 cup shredded coconut
1/2 cup coconut oil
1/2 cup rice malt syrup
1 1/2 ml peppermint oil for a medium flavour or 2 ml for a strong flavour.
Just real ingredients. I didn’t melt my coconut oil but you could.Use peppermint oil made for cooking and not essential oil. This is very important. Mix well until creamy!
Place on top of the bottom layer and spread out evenly.
Top Layer
Into the food processor place:
2 tablespoons of rice malt syrup
2 tablespoons of raw cacao
2 tablespoons of melted coconut oil
1/4 teaspoon vanilla essence
Pinch of sea salt
Give it a quick mix. Its a bit messy.Pour onto the top of the other layers. This is where having enough baking paper is important.
Place into the freezer for several hours. Overnight is best as it is quite thick.
Getting it out of the tin was a challenge so using a tin with a bit of give worked well as l could move the edges a bit to loosen. I think a ceramic dish would work better though.Slice into small pieces and serve some and freeze the rest. It makes an enormous number of portions and great to keep in the freezer as a go to snack. Imagine serving this to your friends or family. They will think you are so clever.
The three layers work together so well and eating a treat that is made of all natural and whole foods is such a joy.
You can follow me daily on Instagram at holistic_paleo or on Facebook at Primal Living Melbourne or Holistic Wellness For Life.
A versatile cracker that is deliciously crispy with a wonderful after taste. Top them with your favourite ingredients such as avocado or tomato. They are gluten, dairy and sugar free with so many uses from a snack to a whole meal depending on the topping. Try having them as a side to your main meal to add some crunch or with a hot bowl of soup. They are easy to make and can be kept for a few days in a container or frozen.
Crunchy, tasty and soon to be your favourite cracker.
Ingredients:
1 cup of blanched almond meal (try to use blanched only as it is softer).
1 dessert spoon of extra virgin olive oil
4 dessert spoons of cool filtered water
1/2 teaspoon sea salt (pink rock salt or celtic sea salt are good)
3 teaspoons of activated sunflower seeds
1 teaspoon of fresh rosemary pieces.
2 teaspoons of poppy seeds
Method:
Place all ingredients in the food processor using the chopping blade. Process until mixed well but not super smooth.
The mixture should be moist and able to be formed into a ball.Place the mixture on a piece of baking paper and gently flatten.Place another piece of baking paper on the top and gently flatten with a rolling pin.Roll out until thin enough that the mix can still be picked up and not fall apart. About 3 mm but use your judgement.Cut off the rough edges using a pizza cutter and then slice into rectangles.Gently pick each piece up and place on a tray lined with baking paper. Roll the scraps up and repeat the process until all have been used. The final piece is hard to get perfect so l used this as my taste test when it was cooked.
Bake in a pre-heated oven. I cooked my crackers at 170 degrees in a fan forced oven but as each oven varies you will need to experiment. Lower is better than a higher temperature as you don’t want them to burn or dry out too much. Bake until just golden, remove from the oven and let cool on the tray.
A really tasty and versatile cracker. After you have made one batch and tested your oven etc l would double the recipe next time as they will be eaten very quickly.Served here with a night shade free guacamole and some twists from the same recipe.
I hope you enjoy this recipe. You can follow me daily on Instagram at holistic_paleo or on Facebook at Holistic Wellness For Life or Primal Living Melbourne.
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 Loving Earth 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 (the original recipe said hazelnuts), 1 cup of desiccated or shredded 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 ripe avocado, 3 heaped teaspoons of cocoa or 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.
I would recommend organic berries and l picked all of the raspberries out of this pack which was the perfect amount.
Remove the base from the freezer and fill with the delicious chocolate 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 Loving Earth 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.
A really lovely cake with the sweetness of sweet potato and the goodness of so many natural ingredients. Gluten, dairy and processed sugar free and very easy to make.
A perfect treat for morning tea.
I like to have snacks ready so that when l am working l can just grab them from the freezer and quickly pack my lunch box. This cake is a great lunch box filler as you can pack it frozen and it is ready to eat when needed mid morning or at lunch time. You can easily double the recipe if you are having a cook up and you can substitute the nuts with another kind or swap the sweet potato to something like pumpkin or carrot. This recipe cuts well and when the cake is cool l cut it with a serrated bread knife and wrap each piece individually with cling wrap and freeze.
A firm cake that holds together well.
Ingredients:
2 cups organic almond meal (keep this in the fridge)
1/4 cup organic coconut flour
5 large eggs (700 grams) (These should also be kept in the fridge)
A generous 1/4 cup organic coconut oil
A generous 1/4 cup raw organic honey (or organic honey)
1 teaspoon organic cinnamon
1 teaspoon Bicarb Soda (Bob’s Red Mill Brandon is good)
1/2 cup walnuts (this measurement is when they are whole and not ground). Process these in the food processor until in small broken up pieces.
1 cup grated sweet potato (This measure is the sweet potato loosely filling the cup)
Method:
Place all of the dry ingredients in a bowl. Place the eggs in another bowl and whisk. In a saucepan warm up the coconut oil and honey until a liquid. Let cool.
Everything is ready to be mixed together.
Add the liquid to the egg mix then add the grated sweet potato and walnuts. Now add this mix into the bowl with the dry ingredients and stir until combine.
Use a spatula to combine all of the ingredients. Look out for the lumps of coconut flour and squash with the spatula.
Place in a greased square or rectangular metal or glass baking dish which has the base lined with baking paper. I grease the inside of the baking dish with the organic coconut oil.
Greased and lined.Smooth the top with a spatula.
Bake in a 160 Degree Celsius oven until the outside of the cake is golden and the middle firmish. Don’t let the cake burn but the outside will be quite darkish brown when done.
Let the cake cool in the tin for a few minutes. Cut around the edge with a knife to separate the cake from the baking dish.The edge pieces are nice and crunchy. Use a serrated knife when cutting for the best results.
This cake is lovely warm, but also freezes well. If you like it you can multiply the ingredients and make several so that they are on hand when needed. You can freeze them whole or in single slices and it is surprising how lovely the organic coconut oil is in baked goods and the cake still has a sweetness to it even though it has only a small amount of honey in it.
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How about this for a wild flavour combination! The creaminess and goodness of natural avocado with the highly nutritious and texture laden chia seeds. A raw and frozen, high healthy fat snack with a natural sugar kick of raw honey. So simple to make in the food processor and completely made of Whole Foods and completely gluten & dairy free.
A creamy and delicious snack
Ingredients:
2 cups nuts (activated almonds or similar)
1 cup raw cashews
1/2 cup coconut flakes or shredded coconut
1 large or 2 small avocados
3 tablespoons raw honey
1 cup coconut oil
1/4 cup chia seeds.
Place all ingredients in the blender and process until smooth and creamy.
I processed a few of the ingredients and then added some more. This will depend on the power of your food processor.The coconut oil can be added as a liquid which will help it blend quicker.Place into a baking dish lined with paper and smooth out evenly with a spatula. Place in the freezer until firm.Remove from the baking dish by lifting the edges of the paper.Slice into pieces using a sharp knife.
Return the slice to the freezer and have as desired. The whole process is quick and having these snacks in the freezer is so handy.
A food processor is a wonderful resource to have in a Paleo kitchen.
I hope you enjoy this raw treat. Eat it mindfully and share the recipe with a friend so that we can spread the wellness message.
You can follow me daily on Instagram at holistic_paleo or on Facebook at Primal Living Melbourne or Holistic Wellness For Life.
A delicious healthy snack bar that will add some sweetness to your day!
Eat them straight from the freezer or pack them into the lunch box.
Having healthy snacks on hand is vital if you are going to avoid making poor food choices. Being on a restricted diet is hard enough without feeling hungry or as though you are missing out. These bars are healthy, sweet, Paleo, gluten, dairy and processed sugar-free. They are filled with natural goodness and are a favourite snack of mine. The recipe is flexible and you can change them to suit your own preferences such as leaving out the nuts, using different seeds or changing some of the quantities. All of the ingredients l use are organic and the nuts and larger seeds are activated which means l have soaked them in filtered water and sea salt for a day, rinsed them well and then dehydrated. This process helps to remove the anti-nutrients and support good digestion.
Ingredients:
1 cup activated organic sunflower seeds
1 cup activated organic pumpkin seeds
1 cup organic sesame seeds
1 cup black chia seeds
1 cup activated mixed nuts (e.g almond, walnut, and brazil)
A generous 1/2 cup organic shredded coconut
8 Medjool Dates seeded and chopped (roughly chop just to make it easier for the food processor)
A good 1/2 cup raw organic honey (use organic or regular honey if that is what you have)
A good 1/2 cup organic coconut oil
These ingredients add a delicious flavour to the bars.
Place the nuts, seeds, shredded coconut and dates in the food processor and chop until roughly chopped. Gently warm the honey and coconut oil in a saucepan and pour into the food processor. Pulse until all there is a good consistency and all the nuts and seeds have been broken up.
Be careful of the very sharp blade.
Have a tray ready which is lined with baking paper. Run your finger around the edge of the tray so there is a crease in the paper. Pour the ingredients onto a tray lined with baking paper. Now is a good time to have a taste test. The mix should be sweet and delicious.
The mix is ready to be flattened.
Use a spatula to flatten the mix and make sure it is quite even across the whole tray and give special attention to the corners. I have tried a few different oven temperatures and times but basically you don’t want the oven too hot as you will burn the seeds and lose lots of nutrients, and you want to just cook it until the edges are going golden. A temperature of 160 to 170 Degrees Celsius is recommended for 30 minutes but you can guage this better after your first batch.
Ready for the oven.
Remove the tray from the oven and let cool until cold. Another option is when it is slightly cool to place it in the freezer for an hour whilst still on the tray. Use the edges of the baking paper to carefully remove the bars as a whole from the tray and lay it on a flat bench. Cut the bars while still on the baking paper into whatever size suits you using a very sharp knife and wiping clean after cutting a row. Another option is to use a pizza cutter and it helps to give it or the knife a wipe after each row. I think it is better to have the bars quite small as then you have more of a choice over serving size.
Perfectly baked with golden edges. These were sliced when cool and placed in the freezer over night. They can easily be separated now and stored in a container in the freezer.
Carefully lift each bar into the container for freezing unless you are going to eat them all fresh, but they are very nice eaten when they are just out of the freezer and such a handy snack to take to work or when you are out.
The best part of the whole cooking experience is eating the crumbs. Scrape them off the baking paper and into a bowl. Enjoy! You could dip something into these crumbs such as a banana or use them as a topping.
A delicious snack.
Something to be aware of when eating these bars is that the chia seeds can get stuck in your teeth. This is really a cosmetic issue, so it is best to do a quick tooth check after you have eaten them and you may need a tooth pick to remove them as they can be a bit stubborn.
A sweet treat.
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A delicious raw and frozen snack bar that will add some sweetness to your day! This is a raw version of one of my most popular recipes ‘Sensational Seed and nut bars’ which are baked in the oven and have a crispier texture. This raw version is equally delicious but has the added benefit of not being baked which preserves the nutrients in ingredients such as raw honey.
So simple to make and delicious.
Having healthy snacks on hand is vital if you are going to avoid making poor food choices. Being on a restricted diet is hard enough without feeling hungry or as though you are missing out. These bars are healthy, sweet, paleo, gluten, dairy and processed sugar free. They are filled with natural goodness and can be kept in an air tight container in the freezer. All of the ingredients l use are organic and the nuts and larger seeds are activated which means l have soaked them in filtered water and sea salt for a day, rinsed them well and then dehydrated. This process helps to remove the anti-nutrients and support good digestion.
Ingredients:
1 cup activated organic sunflower seeds
1 cup activated organic pumpkin seeds
1 cup organic sesame seeds
1 cup black chia seeds
1 cup activated mixed nuts (e.g almond, walnut, and brazil)
A generous 1/2 cup organic shredded coconut
8 Medjool Dates seeded and chopped (roughly chop just to make it easier for the food processor)
A good 1/2 cup raw organic honey (use organic or regular honey if that is what you have)
1 cup of organic coconut oil
These ingredients add a delicious flavour to the bars.
Place all ingredients into the food processor and mix until well combined. If your food processor isn’t very strong pulse the nuts and dates first to break them up a bit before adding the other ingredients.
Place all ingredients into the food processor and pulse.All ingredients are broken down and well mixed.
Line a glass baking dish with baking paper and pour the mix in. Now is a good time to have a taste test. The mix should be sweet and delicious. Use a spatula to flatten the mix and make sure it is quite even across the whole dish.
Place the slice in the freezer for several hours to set.Remove the slice carefully from the dish by holding the edges of the baking paper.Carefully slice the bars length ways with a sharp knife.Cut the bars into the size that you would like them and place in a tub in the freezer.A delicious and nutritious snack.
If you have enjoyed this post please share with a friend. You can follow me daily on Instagram at Holistic_Paleo and on Facebook at Primal Living Melbourne and Holistic Wellness For Life.
Live & eat mindfully. Gluten & dairy free recipes.
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