All posts by holisticwellnessforlife

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.
Recipes, Wellness

Paleo Shepherd’s Pie

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This traditional family favourite has been given a colour overhaul and is packed with nutrition and flavour. It is a very easy dish to make and there will be plenty left for the next day.

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A family favourite given a colourful transformation!

Ingredients and Method: Mince 

Begin with 1kg of the best grass fed beef mince available.

Place this in a pot with 1 tablespoon of coconut oil and start to brown on a low heat. Add one diced brown onion, 2 tablespoons of organic tomato paste, 2 tablespoons of coconut flour and your spices. You can make this dish as spicy or mild as you like depending on who is eating it. I added in pink rock salt, black pepper, ground ginger, turmeric, lots of cumin, cinnamon and a pinch of paprika. Give it a good mix and when nicely blended and browned add in 2 cups of home-made bone broth or stock plus a few dashes of coconut amino sauce. Place the lid on and let this simmer for several hours. When it is done place the meat sauce in to a large baking dish and even out with a spatula.

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The meat sauce could be eaten on its own.

If you are prepping this for later on in the day leave the mix to cool a bit while you prepare the topping. Otherwise you can cook the vegetables while the meat sauce is cooking and eat it as soon as the vegetables are cooked.

Ingredients and Method: Topping

The traditional white potato topping makes way for a colourful sweet potato mix. You could use just orange sweet potato but l chose the orange and white varieties. The number of sweet potato required will depend upon the size of your dish but l used three medium ones. Peel and wash the sweet potato, then chop into large pieces and place in a steamer. The white sweet potato are so surprising in that they turn a lovely purple shade when cooked with both varieties having a similar flavour but the orange one containing more beta-carotene than the white.

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Soft all the way through

Carefully place each piece of sweet potato onto the pie using tongues and lightly crush by gently squeezing the tongues. Ensure an even coverage over the pie. Sprinkle raw activated pumpkin seeds generously over the top and place the whole dish in the oven for a few minutes to crisp them up. Serve and enjoy.

If you are preparing this meal to eat later in the day then store it covered in the fridge until just before meal time. Cover it with foil and heat in a pre-heated oven (180 degrees) until warm all the way through and the gorgeous aroma is moving through your home.

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A hearty meal made from real food.

You can follow me daily on Instagram at holistic_paleo or on Facebook at Holistic Wellness For Life or Primal Living Melbourne. If you love this recipe please share this website with a friend. Thank you Carolyn

Recipes

All natural beef curry

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A delicious and healthy grass fed beef casserole with a spicy sweetness using all natural ingredients. Gluten & dairy free, Paleo friendly and a family favourite. Serve it along side your favourite vegetables or on a bed of cauliflower rice or baked sweet potato noodles.

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Served with coconut vegetable spaghetti and red cabbage cauliflower.

Ingredients:

1kg or approximately 6 pieces of gravy beef/oyster blade steak diced

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The centrepiece of this dish is quality grass fed beef.

2 small onions or 1 large diced

1 tablespoon organic tomato paste

2 tablespoons coconut flour

1 generous tablespoon coconut oil

Spices: You can use a curry powder if you can tolerate the ingredients but l used ½ a teaspoon each of dried ginger, turmeric, cumin, cinnamon and a pinch of paprika.

Pink sea salt and black pepper

½ cup shredded coconut

2 cups stock (homemade if possible)

Squeeze of lemon or lime juice. (A whole small one if possible).

1 medium sized ripe banana diced

1 granny smith apple with the skin removed-diced.

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This is the natural sweetness in the dish.

Method:

Place all ingredients into the pot except the stock, fruit and citrus juice. Cook on a medium heat and stir frequently for several minutes to let the meat brown and the flavours develop.

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Let this cook on a low heat for several minutes to let the flavours develop.

Add the remaining ingredients and stir.

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Now let this simmer for at least six hours, longer if possible and enjoy the aroma.

Simmer for at least six hours or even all day on a low heat or use the slow cooker by browning the ingredients first and then placing them into the slow cooker with the stock, fruit and citrus juice.

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A rich and beautiful colour. 
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Served here with baked sweet potato noodles, red cabbage coleslaw and steamed cauliflower.

You can follow me daily on Facebook at Primal Living Melbourne or Holistic Wellness For Life. For a quicker way to keep in touch follow me on Instagram at holistic_paleo

Recipes

Making your own mince meat

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Making your own mince meat takes just a short time and with the aid of a good food processor is a simple process, plus you will know that it is fresh and preservative free. I have demonstrated how to make beef mince here but you could follow the procedure with any kind of boneless meat.

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It is easy, healthy, economical and a good decision for you and your family.

Firstly, purchase a good quality piece of grass fed beef which you will need to buy from a local butcher or Farmer’s Market as examples.

2015-01-01 14.48.04 Unwrap the meat and give it a good wash with cool filtered water.

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This piece was quite large so l decided to roast half and mince the other half.
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Dice the beef so it can be minced in the food processor.
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Place the diced beef into the food processor using the chopping blade. If you have a large amount, mince it in small batches.
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Process until the beef looks like mince. It is now ready to use in your favourite dish.

If you have too much mince you can easily freeze this to use at a later date.

For the latest meal and recipe ideas please follow me on Facebook at Holistic Wellness For Life or Primal Living Melbourne. I am also on Instagram at holistic_paleo for quick updates. 

Recipes, Wellness

Crunchy Coleslaw

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A healthy coleslaw is so versatile and can be used as a side dish or the centre piece of your meal. You can make it your own by adding in your favourite ingredients as l did here with this carrot based version. The possibilities are endless!

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Crunchy, colourful and delicious.

A food processor is handy to have but a grater and a good knife would also be good. You can vary the volume of the ingredients and the actual vegetables you use depending on your tastes and what you have in the fridge.

Ingredients:

4 medium sized carrots well washed or peeled

Two celery stalks with the tops chopped off. Well washed.

Celeriac. They are all different sizes but cut enough pieces off to make a cup when grated.

2 Spring onion green tops

1 cup chopped nuts. I used raw activated walnuts but use your favourite.

1/2 cup raw activated pumpkin seeds. Sunflower seeds would also be nice.

Method:

Use the grater disc on the food processor to grate the carrot and celeriac. Empty the contents into a large bowl. Swap over to the slicing disc and finely slice the celery and spring onion. Place these in the bowl as well. Add the nuts chopped to your liking and then the pumpkin seeds. Give a good mix.

Dressing:

You can use your favourite dressing but this one was very delicious. In a glass mix roughly three tablespoons of extra virgin olive oil, a splash of apple cider vinegar and a generous pinch each of pink rock salt, black pepper and cumin. Pour it over the salad and mix well. Have a taste test and add more seasoning to suit. The cumin is especially nice and a drizzle of lemon or lime would add some zing.

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With grass fed beef ribs.
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As a base topped with sardines and avocado.

This is a really crunchy, fresh, tasty and nutritious salad and one that you can make your own. Have some fun with this recipe and add a splash of red capsicum, herbs or cucumber. It will keep well in the fridge for a day or two and is excellent as a work or school lunch option with the addition of a boiled egg or some meat.

If you have enjoyed this post please share it with a friend. You can follow me Daily on Instagram at holistic_paleo or on Facebook at Holistic Wellness For Life or Primal Living Melbourne.

Recipes

Lettuce wraps with savoury mince.

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An easy and quick meal option that is sure to become a family favourite. Free of gluten, preservatives, colours and flavours, this Paleo high healthy fat meal will definately satisfy.

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A colourful and healthy meal.

This mince can accommodate a range of vegetables so it can easily be a way to use up left overs that you have in the fridge. I used capsicum as it adds a nice colour to the mince, plus sweet potato and celeriac for their lovely flavours. The lettuce used is Cos Lettuce as it has a nice flavour and shape which is easy to wrap around the food. I added cold pressed oil, avocado and grated carrot when plating up and this could vary depending on your tastes. I like to add lots of healthy fats to my meals and this is best done after the meal is cooked so the fats are in their healthiest state.

Ingredients: Mince

1 kg grass fed beef mince

1 brown onion-diced

1/4 celeriac-diced

1 small sweet potato-diced

1/2 small green capsicum-diced

1/2 small red capsicum-diced

1 tablespoon coconut oil

1 1/2 cups home made stock (I used chicken stock as that is what l had just made but beef would be good)

1 tablespoon organic tomato paste

A few splashes of Coconut Amino Sauce

Seasoning: Pink rock salt, black pepper, dried cumin and dried cinnamon to suit your tastes. You could also add some chilli (fresh or dried) if you like it spicy.

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I used a pan that has a lid and l find this helps the mince and veggies to cook through. It also helps to keep it moist. 

Method:

Place the coconut oil into a medium heated pan and brown the mince. Add the chopped onion, celeriac and sweet potato. Place the lid on and let it all cook through. Add the stock in small portions while the mince is cooking. It will be absorbed and this is when to add more. Add the spices, tomato paste, coconut aminos and capsicum and let the whole mixture cook on a low heat. The whole cooking process takes about 30 minutes and a small taste test at this point will ensure that it is cooked and that you have the flavours right.

Serve the mince on lettuce leaves and top with any accompaniments that you like such as cold pressed oils and raw vegetables. This mince is very nice eaten cold the next day as the flavours develop.

The mince you use is very important and if you can purchase grass fed beef this will be the healthiest option for you. I have found a local wholesale butcher and this is the meat that l purchased today, most of which will go into the freezer.

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Beef ribs, Black Angus sausages, Beef roast, Eye fillet, Porterhouse steaks and mince (All grass fed). 

If you have enjoyed this post please share with a friend. You can follow me daily on Instagram at holistic_paleo or Facebook at Holistic Wellness For Life and Primal Living Melbourne.

Recipes

Pumpkin Seed Bread

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The Perfect Paleo bread seems to be on everyone’s to do list these days. This is a delicious gluten and dairy free bread where pumpkin seeds form the bulk of the loaf. The green colour is enticing and it holds together well when sliced. I have tested the recipe several times and am very happy with the result. I hope you enjoy it!

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A delightful gluten and dairy free bread.

I can imagine myself topping this with something delicious like avocado and tomato, or if you eat dairy some good quality grass fed butter. Following a Primal lifestyle l eat Wholefoods such as meat, vegetables, eggs, fruit, nuts, seeds and healthy oils. This bread is actually composed of some of those wholefoods or products made from wholefoods such as coconut flour. It is extremely easy to make with the most important part being to let the loaf cool in the pan.

A food processor is required for this recipe as the Pumpkin seeds need to be processed and this is difficult to do any other way. I have used activated seeds and l would advise you to use them to decrease the anti-nutrient content of the loaf.

Ingredients:

2 1/2 cups of Pumpkin seeds (activated)

1/3 cup melted coconut oil

4 eggs (Free range, Organic or local pasture raised)

1/3 cup Coconut Flour

1/4 Cup Rice Malt Syrup

1/2 teaspoon Bicarb Soda (Bobs Red Mill)

1/2 teaspoon Cinnamon

1/2 teaspoon Pink Rock Salt (or Sea Salt)

1/4 Cup Sunflower Seeds (activated) plus extra for the top.

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Grease your loaf tin with coconut oil and line the base with baking paper. This tin is smaller than a regular loaf baking dish so the loaf is quite compact.

Method:

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Place all ingredients into the food processor except the coconut oil and sunflower seeds. Process until well combined and the pumpkin seeds are quite small and broken.
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The mix is quite thick. Place into a bowl and add the melted coconut oil and sunflower seeds.
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Mix gently until well combined. The mix will look nice and moist.
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Spoon the mixture into the baking dish and smooth the top with the spatula.
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Sprinkle extra sunflower seeds over the top and ensure good coverage. You could use pumpkin seeds as an alternative or a mix of both would be fun.
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Bake in a pre-heated 180 Degree Celsius oven until golden and firm. Each oven will be different and if your oven is hot then lower the temperature. My bread split slightly on the top and this was a good sign it was done.

Remove the bread from the oven and let cool in the pan until almost cool. With a knife cut around the edge of the bread to loosen it.

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Carefully turn the bread onto a cooling rack.
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Flip the bread over and cut a slice off. The end pieces are the best!
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I hope you enjoy this bread. You could add some different spices to the mixture to change the flavour. 

I advise slicing the bread into single serves and storing them in the freezer to use as required, although it would keep several days out of the freezer. This bread could also be taken to work as a snack on its own or you could take the toppings with you. It could be placed under the grill and heated also.

You can follow me daily on Instagram at holistic_paleo or Facebook at Holistic Wellness For Life or Primal Living Melbourne.

Recipes

Decadent Chocolate Mousse

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Oh, what a decadent Paleo treat this is! Except it is made from all healthy ingredients and is gluten, dairy and processed sugar free. 

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Chocolate and cherries. A wonderful combination.

The mousse can also be used as part of a fancy dessert such as below where it is on top of a chocolate tart (see recipe in dessert section) and topped with a chocolate ball (see recipe section). The strawberries add so much colour to the dish and l topped it all with some finely sliced Loving Earth Organic Raw Chocolate.

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Strawberries and chocolate. What a combination!

In this picture l added the mousse to a berry pancake which was made using Buckwheat & Coconut flours, eggs, water, chia seeds and berries.

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Chocolate and berry pancake.

This mouse will last a few days and is better after it has set in the fridge and even better the next day, although a taste as soon as it is made is definitely advised as it is so delicious! 

The ingredients for the mousse are:

2 ripe avocados, peeled and stone removed

40g raw organic cacao powder (approximately 1 generous tablespoon)

2 tablespoons raw organic honey

85g medjool dates, pitted & soaked in warm water for 20 minutes, then drained (I usually can’t wait the 20 minutes and just give them a quick soak).

1 teaspoon cinnamon

1 vanilla pod, split lengthways & seeds scraped (I often use organic vanilla essence-1/2 a teaspoon)

Combine all of the ingredients in a food processor and blend until smooth. That’s it. Now taste test!

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Pure chocolate mousse!

I have called this chocolate mousse extreme because for me this is an extreme taste sensation and indulgence. Living with food intolerances, sensitivities and a limited diet is a daily challenge and a dish like this can brighten up my whole world.

If you have enjoyed this post please share with a friend. You can follow me on Instagram at holistic_paleo or Facebook at Holistic Wellness For Life or Primal Living Melbourne.  Thanks Carolyn

I can advise you on all of your dietary needs. I am available for online consultations and my focus is Paleo nutrition and how to achieve your nutritional and life goals.

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Recipes

Chicken Stir fry with Choy Sum and Kohlrabi

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A stir fry is such an easy meal to make and this one uses ingredients which are quick to cook and full of flavour while being free of unnatural preservatives and additives.

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A lovely combination of ingredients

I used coconut amino sauce for the first time in this dish and it has a lovely flavour. It is a healthy alternative to soy sauce and is made from coconut nectar with only 3.6 grams of carbohydrate per 5ml serve and l probably used half of that in the dish.

A very fragrant sauce. 

I used organic chicken fillets which l sliced into small pieces and set aside while l prepared the vegetables.

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I try to buy organic when l can, but also use free range products.

The main part of the dish is preparing the vegetables and you can just use what you have in the fridge. Stir fries are so flexible. I used the following:

2 organic chicken fillets diced

1/3 kohlrabi peeled and finely sliced

1 carrot finely sliced

3 spring onion green tops finely sliced

3 whole bunches of choy sum finely sliced with the ends removed.

1/2 cup bone broth or stock (I used turkey bone broth)

The Choy Sum is really delicious with celery like crunchy ends and then more bitter tasting leaves.

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Give the Choy Sum a good wash, chop the ends off and discard before slicing.

I also hadn’t used Kohlrabi before but as it is a member of the Brassica family of vegetables l thought it would go nicely in a stir fry.

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I eat a lot of swede and turnip and found this similar to prepare and cook with.
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The remaining kohlrabi can be stored in the fridge to use in another meal.

Method:

Pre-heat your wok on a medium heat. Add a suitable oil such as coconut oil, sesame oil or extra virgin olive oil and brown the chicken. Add the kohlrabi and carrot and stir frequently until they start to soften. Add in the green veggies plus a few splashes of the Coconut Amino sauce and stock. Mix gently and cook until the greens have softened.

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I put the wok on the table and served it from there.

Serve into bowls and add seasoning to suit. I used pink rock salt and black pepper. I also added one tablespoon of cold pressed oil to increase the healthy fats.

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A very lovely dish filled with natural flavours.
Recipes, Wellness

Turkey bone broth

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A flavour taste sensation filled with so many wonderful nourishing nutrients and making use of ingredients that usually go to waste.

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An amazing turkey bone broth with pan fried sweet potato noodles. It was completely delicious.

Bone broth is nutrient dense and extremely healing for the digestive system. In addition to this it is filled with an incredible flavour that can be enjoyed on its own as a drink or used in your favourite meals.

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This is a beautiful beef and vegetable casserole where l added about 1 litre of turkey stock to create an amazing flavour. 

To make the stock you need to have the remainders of the turkey after you have cooked it and enjoyed a lovely meal.

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Cook your turkey and enjoy a delicious meal saving the leftover meat, skin and bone for your broth.

To make the broth place your turkey leftovers in a big pot and fill it 3/4 of the way with filtered water. Add to the pot 1/4 cup of organic apple cider vinegar, a few peppercorns, onion, 1/2 teaspoon sea salt, a few bay leaves and an assortment of vegetables such as celery ends or carrots.

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Everything is in the pot. 

It is hard to go wrong and the actual quantity of each ingredient doesn’t have to be exact. The apple cider vinegar is important though as it helps to leach the minerals and nutrients from the bones.

Bring the broth to the boil and then let simmer with the lid on for around 24 hours. The house will smell lovely.

When the broth is cool strain it to so you are left with a clear liquid. Let it cool in the fridge and then skim the fat and solids off the top. The broth is now ready to use or can be frozen.

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This broth is so precious. Try to always have a broth of some kind in your fridge or freezer.
Recipes

Beetroot noodles (Boodles)

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Add colour and flavour to your meal with raw or cooked beetroot noodles. They are so easy to make and lots of fun, adding a crunch if raw and a delicious sweetness when cooked.

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Raw rosemary and beetroot noodles ready for the oven. They are coated in extra virgin olive oil and seasoned with pink rock salt and black pepper.

The noodle maker l have is a non-expensive plastic one l bought online but it is doing a fabulous job and l find beetroot works very well and l can make a pile of noodles very quickly. Firstly l peel the beetroot and then wash it, and I like to use large beetroots. I would normally use one whole beetroot if l am having them raw or two if cooking them as they soften and shrink during the cooking process. Eating them raw means you need less as they are quite crunchy and require extra chewing than the softened cooked ones.

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The noodle maker is very easy to use and is easy to put together and wash. This one cost me around $35 online and does the job well.

Using the raw noodles in a dish can provide a lovely centre piece to the dish as they are stiff and can be manipulated to provide shape and height. The other ingredients can be placed around the noodles or you could chop them into smaller pieces so they mix more uniformly into the salad.

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A colourful raw beetroot noodle salad where the noodles are the central focus of the dish.

When cooking the noodles l like to bake them in the oven until soft and then place under the griller.  Alternatively they can be lightly pan fried in a healthy oil such as coconut oil and spices which will give them a delicious flavour.

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A generous pile of baked rosemary and beetroot noodles with grass fed beef eye fillet, carrot ribbons and cold pressed oil.

The addition of rosemary to the noodles was divine and other herbs and spices could also be added to this versatile and delicious vegetable.

A noodle maker is a fun addition to your kitchen appliances and can be used to enhance the presentation of numerous vegetables such as swede, carrot and sweet potato. 

 

Recipes

Apricot Chicken

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An old classic revamped to be Paleo friendly and delicously sweet.

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The sweetest and most delicious dish.T

Apricots are a seasonal fruit so l would use the fresh fruit where possible as when ripe they have the loveliest flavour and aroma. Apricots are also available preserved so just look for a good quality product i.e local and organic.

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This can be cooked in a pot on the stove or a casserole dish.

 

Ingredients:

6 free range chicken thighs diced and coated in coconut flour

1.5 litres of home made chicken stock

4 apricots (seeds removed) and finely chopped.

The green tops of two spring onions (sliced)

1/4 of a small pumpkin diced

1/2 cup organic shredded coconut

ground black pepper and pink rock salt to season

Fresh herbs such as parsley and mint

1/2 a red capsicum diced

4 small radishes sliced.

1/4 cup black chia seeds added near the end of cooking

Optional: 1/2 cup quinoa which has been pre-soaked and rinsed, plus a handful of sliced green beans.

Method:

Brown the flour coated chicken thighs in a pan with some coconut oil and then placed them in the hot pot. Add the rest of the ingredients and let cook throughout the day on a low heat. Add the chia seeds about thirty minutes before serving along with the optional quinoa and green beans. These are optional as some Paleo followers don’t consume them, but l think they are o.k once in a while and will go well with this dish. Another thirty minutes or so and your casserole will be ready to serve. The chia seeds and quinoa will help it to thicken so you can add some more if it is too runny or extra vegetables.

There was a delicious sweetness to this dish from the apricots, pumpkin and coconut which is from all natural ingredients. I hope you enjoy this casserole and share the recipe with your family and friends.

Recipes

Chicken and vegetable cauliflower rice

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A budget friendly, nutritious and easy to prepare meal. I used a whole cauliflower for this recipe and was amazed at the plentiful quantity it made. Cauliflower rice is a great alternative to real rice, and you will be amazed at how similar it looks and tastes. 

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Enough to feed the whole family.

Ensure that you use fresh ingredients. You can use your favourite vegetables but l used mostly greens in this one such as bok choy, celery, broccoli, spring onion tops and snow peas, plus some carrot and bean sprouts.

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A beautiful fresh cauliflower.

This is a dish that can be pre-prepared early in the day so that at dinner time it will take a very short time to cook. It is a matter of processing the cauliflower, washing and chopping all of the vegetables and dicing the chicken. This can all then be kept in separate bowls or containers in the fridge until required.

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Preparation is the key! One whole cauliflower, 2 free range chicken breasts and your favourite vegetables.

My favourite way to make cauliflower rice is to cut the fresh cauliflower into smallish pieces and then blend it in the food processor. This takes about 10 seconds to turn into cauliflower rice. You don’t want it in the food processor too long or it will be a pulp and wont cook nicely.

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Wash the raw cauliflower and cut it into pieces that will fit into the food processor.
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Process the cauliflower until it resembles rice and is an even consistency.

Steps:

I used a largish fry pan which l pre-heated on a low temperature and added some olive oil. You know the pan is too hot if the oil is smoking. High heats will damage the oil so go gently with the heat.

Add the diced chicken to the pan and lightly brown. Next add the cauliflower rice and let it cook for a few minutes, followed by the vegetables and any spices you are using. I just used pink rock salt and ground black pepper, but l have in the past added fresh garlic, ginger and lots of spices such as tumeric, cumin, paprika and cinnamon. You can also add some sauces such as a fish sauce or Tamari, but l have been having food intolerance reactions to a lot of spices at present so kept this dish plain. The cauliflower rice often changes colour depending on the spices or vegetables you use and can look so stunning.  Don’t over cook the vegetables or rice to retain the nutrients. I put mine on a nice large platter to serve and it looked wonderful.

You can take this to work the next day for lunch to have cold and use different meats, or just have it as a side dish. A very fresh and clean cauliflower is essential to the success of this dish and it is so light and healthy that it is a great meal to have at night when you don’t want to overload your digestive system.

If you have enjoyed this post please share with a friend. I am on Instagram at holistic_paleo and Twitter at Holistic Paleo@carolynlgray