Category Archives: Recipes

Recipes l have had success with!

The BIG salad!

What is a big salad? Why does it have to be big? How do l make a big salad? Do l need a big bowl? What would l put in a big salad? Will l be able to eat it all?

So many questions to address before we even start. 

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Fresh and colourful

Eating a wholefoods based diet is supported by food planning. For me this requires the preparation of a BIG salad usually twice a week. This enables me to have a fresh salad on hand at all times. Eating raw foods is wonderful for your overall health, supports satiety and digestion.

I usually base my salads on a green such as spinach or cabbage (either red or green). From there l just add my favourite ingredients. Some times it is more green than others, and then when l use beetroot as one example there is a colour explosion.

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Red cabbage and beetroot add to the colour in this salad.

Fresh herbs from the garden can add a lovely element to the salad. I like to use flat leaf parsley and sometimes mint. Some of my favourite vegetables are daikon, celery, carrot, fennel and capsicum. Try to use seasonal vegetables and the freshest ones possible so the salad keeps well.

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Almost a coleslaw

I have a really big bowl that l use to mix my salads. As the volume goes down after a day or so l transfer it to a smaller bowl or container. Sometimes l drain off the extra liquid at this step. The salad can be served at any meal and is so handy to have in the fridge.

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These colourful salads are enticing to the taste buds.

I often add nuts and seeds to the salads. Usually l choose walnuts, flaked almonds, pumpkin seeds or slivered almonds. I dress the salad with a mix of cold pressed olive oil, apple cider vinegar, lemon/lime juice, sea salt and black pepper. I mix it in a small glass and blend it with a hand mixer before adding it to the salad.

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The chewing required to eat these salads starts the digestive process.

Mostly the salads keep really well. After a few days if l have some leftover and l want a new salad l use the remainder in an omelette. It is a very economical way to meal prep. I also mostly use my food processor to make the salads but if it is greens based l will sometimes cut and grate the vegetables the old fashioned way. I find the cabbage is sliced beautifully in the food processor and it is so quick.

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Enjoy your salad as part of a balanced meal.

Experiment with your salads. How big the salad is will depend on the size of your family. I encourage you to eat as much salad as you can as part of a healthy and balanced diet. Buy seasonal and organic vegetables where possible and spend some time thinking about the ingredients that will work well together. It can take time to get used to eating salads. Chewing is important and the dressing can really make a difference to the flavour.

Eat well, Live well and Be well. 

Chocolate Souffle

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 beautiful recipe for chocolate lovers.

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Soft and delicious!
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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 (use rice malt syrup for less sweetness and fructose)

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 then gently melt on the stove in a saucepan. For an extra dose of chocolate you could add some chopped raw organic dark chocolate pieces at this step.

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The ramekins are greased with coconut oil. These are quite large and you could use ones that are half the size.
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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.

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Straight out of the oven and ready to eat.
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Enjoy every mouthful!

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. Let cool and wrap each one in foil. Place into the freezer. When you require one you can let it defrost or just place it straight into the oven. I like to eat it fresh out of the oven and still in the foil. Decadent!

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Nourishing soup

Soup is so warming and most commonly on the Winter menu, but l think it can be included all year round as a lighter meal option. Home made using your lovingly cooked stock or just filtered water as a base, it will provided flavour, nutrition and a calmness to your day as you slowly sip this comforting dish.

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A lovingly made lamb stock based soup. Add some protein with it to boost the caloric and nutritional content. This helps to make it more of a meal.
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I like to make my own stock. I use lamb, chicken or beef bones normally which are good quality. A stock is so easy to make but takes time. I save the bones from the family roast and place them in a pot with filtered water, left over veggies, a dash of apple cider vinegar, peppercorns, onion and bay leaf. I let it cook for a day then strain and it is ready to use.
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The favourite veggies l use to make soup are pumpkin, sweet potato, leek, onion, carrot, fennel and cabbage. It is entirely up to you what combination goes into the pot. A delicious soup can be made without a stock base but it won’t have the same depth of flavour or nutritional content.

I like to keep some soup in the fridge for lunches and then the rest goes into the freezer in small containers. I often take some over to my neighbour as it is lovely to share your cooking. I heat it up in a saucepan as l avoid the microwave oven. I eat it with a soup spoon from a mug or bowl. Often l place some in a thermos and take it on the road when l am out.

Soup is such a versatile option and can be a mini meal, snack or a hearty dish. It is an excellent way to use up leftover veggies and the bones from a roast. It is very economical and good for the budget.

How do you like your soup?

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My favourite soup mug.

Chicken and vegetable casserole

A heart warming dish to help the chills on those wintery days. Chicken thighs have a lovely density to them that works so well in a casserole. Apricot nectar provides a natural sweetness and imagine the joy to all in your home when presented with a home cooked meal at the end of a long day.

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Served here with a gorgeous vegetable stir fry.

Ingredients:

6 free range or organic chicken thighs

1 large onion diced

1/4 cup organic tomato paste

1/4 cup coconut flour

1/2 cup shredded coconut

1 can apricot nectar

1 litre of stock or filtered water.

One handful of flat leaf parsley finely chopped

Sea salt and black pepper to taste

Juice of one lime or lemon.

Veggies to suit your own tastes. I used two celery stalks finely chopped, 2 large carrots diced and 2 cups of chopped green beans.

Method:

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Let this cook for several hours.

Dice the chicken and fry off in a pan with oil (olive oil or coconut oil). When golden add the flour, coconut and tomato paste. Cook for a couple of minutes then add the rest of the ingredients. You can transfer this to a crock pot and place in the oven, use a slow cooker, a pot on the stove, or a fry pan with a lid as l did. Let this simmer for several hours and then serve with your favourite salad or vegetables. It will freeze well and can be eaten for several days if kept in a sealed container in the fridge.

Enjoy!

Have you listened to my Wellness Podcast?

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Baked pumpkin with passionfruit, mint, lime and coconut

A sweet and delicious flavour combination and a lovely addition to any meal. Mint, passionfruit, lime and coconut work well with the pumpkin and as it bakes the flavours gently work together to create a gorgeous sweetness. 2016-06-12 20.04.17

Ingredients:

The quantity you make is completely up to you and the size of a family. This recipe is based on a generous 1/4 of a pumpkin.

Fresh pumpkin (skin removed and chopped into small pieces)

Fresh passionfruit pulp (one whole)

Fresh mint (one small handful washed and finely chopped)

Fresh lime juice (one small)

Coconut oil (one tablespoon for cooking)

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Gather your ingredients
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Place the diced pumpkin, oil, mint, lime juice and passionfruit into a baking dish. I used a glass one so no need to line or grease.
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Baked in the oven until golden and soft. Give a turn over half way through the cooking. Use an oven of around 180 degree celsius and leave uncovered when cooking. It will take approximately 40 minutes to cook but every oven is different.
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Served here with baked lamb chops, veggies and salad.

A gorgeous and sweet vegetable dish which is a lovely addition to any meal. 

Enjoy my wellness podcast! So many amazing interviews with Wellness Advocates and Champions.

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Chunky Guacamole Salad

A chunky guacamole to tempt your taste buds! Does guacamole need to be a mashed up dish? I have decided this is just as nice and so colourful.

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A generous dose of lemon juice really lifts this salad. It’s a taste sensation.

The freshest of ingredients are required for this recipe. How many tomatoes and avocados you use is up to you as it needs to be eaten within a couple of days.

Ingredients:

Avocados (2 or 3 depending on their size, roughly chopped)

Roma tomatoes (2 large ones finely diced)

2 spring onion green tops (finely sliced)

Lemon juice of a large lemon

Sea Salt and black pepper (season to taste)

Method:

Mix all ingredients together. Place in the fridge to chill then serve.

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Served here with chicken and veggies

Why don’t you check out my wellness podcast. It has some amazing interview. Listen on iTunes or visit my website at http://www.thewellnessbuzzpodcast.com

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Broccoli, Spinach, Bacon and Almond Salad

A refreshing and healthy salad to have any time of the day. Serve as part of a meal or on its own. Use the freshest of ingredients and enjoy!

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Start with super fresh broccoli and spinach. These are the core ingredients and it is essential that they are fresh. I added some bacon to the recipe but this is optional.

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Wash your veggies well.

Ingredients:

3 broccoli heads-cut into small pieces and blanched in salty water

175 g bacon-diced and lightly fried

2 spring onion pieces (green tops) sliced finely

1 cup slivered almonds

1 full collander of spinach

Sea salt and black pepper to season (to taste)

Olive oil (cold pressed)-1/4 cup

Apple Cider Vinegar (organic with the mother)-2 tablespoons

Juice of 1/2 a large lemon or if small the whole lemon.

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Rinse the spinach well.
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Blanching the broccoli. Just a couple of minutes in boiling salted water then cool.
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Rinsing the broccoli under cold water to cool.
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Diced bacon. I used a shortcut pack.
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Lightly frying the bacon. Let cool.

Mix all ingredients together.

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Use a large spoon to mix everything. Have a taste and adjust oil, vinegar, seasoning or lemon juice to suit your tastes.
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Served here with schnitzel and salad.

I hope you enjoy this recipe. Fresh salads are so delightful and add a lovely element to your meals.

Check out the Wellness Buzz Podcast. So many great interviews to listen to.

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Lemon, Coconut and Chia Seed balls

It is so much fun to just grab a healthy treat from the freezer knowing exactly what is in it and that it is going to taste excellent and be sustaining. These little balls are packed full of healthy fats from the nuts, coconut oil & chia seeds. Whip up a batch right now!

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A tangy lemon treat.

Ingredients:

2 cups of hard nuts (I used almonds)

1 cup of raw cashews

1 tablespoon chia seeds

Juice and zest of one lemon

1/2 cup coconut oil

1 cup shredded coconut

1/2 cup rice malt syrup (1/3 cup honey or maple syrup can be substituted)

Method:

Place all ingredients in the food processor.

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All healthy and natural

Blitz until well combined and the nuts are broken down.

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Have a taste now.

Roll into small balls using your hands.

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This recipe makes approximately 20 balls.

These will go quite firm in the fridge if you are eating them within a day or two. Otherwise keep them in the freezer and eat them frozen or let them sit for a bit until they soften. Have one or two as a snack and enjoy.

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These can be made in around 5 minutes. Vary the nuts and add different flavours that suit your tastes.

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My green smoothie creation!

My smoothie recipe! I have this green smoothie most days of the week. The ingredients are quite constant with a few variations now and then. It is really delicious, highly nutritious and very filling. Detox, up the greens in your diet and be kind to your digestive system.

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So green!

I have a basic list of ingredients which suits me. You will want to tweek the recipe to suits your tastes and likes. I make a whole blender full of smoothie which sometimes lasts just one day but mostly now l drink it over two days. Sometimes l drink the smoothie in the morning, especially in the warmer weather but often it replaces lunch. I keep it in great containers that are so convenient to take with me when l am out and about. I use a high speed blender which l love. It breaks up the ingredients and is large enough to make a big batch. I fill the blender so it is over flowing as the greens really break down.

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The Recipe:

1 tablespoon black chia seeds

1 tablespoon flax seeds

1 teaspoon greens powder

1 cup coconut water

1/2 to 1 cup filtered water (depending on how thick you want the smoothie)

1/4 to 1/2 of a lemon or lime

1/2 cup frozen pineapple (strawberries, berries, banana etc)

2 large stalks of fresh celery

Lots of greens. Examples are half a small cos lettuce  and 2 cups of fresh spinach (try not to overload on the spinach or kale as examples due to oxalate content)

A small handful of fresh mint

Place all of the ingredients in the blender and mix well. I usually need to stop and use the pusher to fit it all in the blender.

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The blender is full and often over flowing.
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Buy a good quality greens powder
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Invest in some good containers.
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A smoothie on the go. Break down those barriers to eating well.

Adjust the recipe to suit your own needs. It may take time to drink a smoothie that is this green. You can add a bit more fruit when starting out. There is so much fibre and goodness in this drink. Over time you will grow to love this liquid gold and will adapt the recipe to suit your own needs and lifestyle.

I take liquid fish oil each day and add it to my smoothie. It can be a great place to add those supplements that may be otherwise difficult to take. Use the drink to your advantage and to make a meal out of it add some nuts to snack on, beef jerkey or piece of whole fruit such as an orange. Keep your diet natural and see the benefits.

Have you listened to the Wellness Buzz Podcast? 

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Potato salad

Cold potatoes are all the rage in Paleo land. A source of resistant starch and tasty! Indulge with this delightful salad creation. Enjoy as a side dish or meal on its own.

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Cold potato salad

Ingredients:

A generous 1kg of medium to small potatoes (I like the red skinned ones).

2 stalks of celery (washed and finely sliced)

2 stalks of spring onion green tops finely sliced

A handful of mint (washed and diced)

1 cup of raw walnuts roughly chopped

Pink rock salt (Celtic sea salt or similar) and black pepper

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Some nice fresh potatoes

Wash your potatoes and steam until just soft. Let cool and then place in the fridge for 24 hours. This is an important step as this is how the resistant starch is formed.

You need a big bowl at this point to place the ingredients in. I like to use a large stainless steel one and then place the salad in a nice bowl when it is made.

Dice you potatoes into small cubes. The size is up to you. Place in the bowl with the celery, spring onion, mint and nuts. Add in a generous sprinkle of salt/pepper then mix. Have a taste to see if there is enough seasoning. I like to leave this salad as is, but you could add your favourite dressing at this point.

Serve as a side dish or eat as a main on its own. Enjoy!

Have you listened to my wellness podcast? Jump on board and search on iTunes or visit http://www.thewellnessbuzzpodcast.com.

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Paleo Cottage pie

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.

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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.

https://holisticwellnessforlife.com/recipes-2/caramalized-vegetables-and-beef-mince/ (Click here for the recipe)

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The mince is cooked and this is the leftover that will go into the freezer for other meals.
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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.

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You can use red or orange sweet potato for the topping. You can trick the family into thinking this is regular potato.
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Place the mash on top of the dish and spread out evenly. It is ready to serve.
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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.

Have you been listening to my Wellness podcast? Check it out on iTunes or visit http://www.thewellnessbuzzpodcast.com

2015-07-05 19.58.13

Raw Cherry and Coconut Slice

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.

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This version has a mixture of frozen cherries and raspberries in it. Amazing colour. I also left the coconut off the top. 
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A crunchy top layer and a melt in your mouth cherry base.
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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:

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Add each ingredient into the food processor with the chopping blade
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Pulse gently until roughly combined. A gorgeous colour.
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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.

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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.
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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.

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Frozen and ready to slice.
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Tasting time.
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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!

Have you listened to my Wellness podcast? Search on iTunes or listen at http://www.thewellnessbuzzpodcast.com

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