Category Archives: Recipes

Caramelized Beef Mince and Vegetables

July 13, 2015 holisticwellnessforlife Leave a comment

A really delicious combination of tasty vegetables with grass fed beef mince cooked over several hours to produce a lovely caramelized appearance and flavour. The combination of spices, red cabbage, sweet potato and brussel sprouts with beef mince produces a hearty and nutritious dish.

2015-03-05 19.54.12 — The most beautiful mince dish!

You can vary the vegetables such as using celery instead of brussel sprouts or celeriac, pumpkin or beetroot instead of sweet potato. The coconut amino sauce is also optional but does add a nice flavour. I don’t eat nightshades so leave it out of mine (white potoatoes, tomato, capsicum, paprika, chili as examples). If you do eat nightshades you could add in some tomato paste but l don’t think it needs it. The main thing is to experiment and adapt the recipe to suit your own needs.

Ingredients:

1kg grass fed beef mince (buy the best quality meat you can).

2 small onions diced

Spices: I used dried ginger, cumin, cinnamon and turmeric (mix these up to suit your tastes).

Seasoning: Pink rock salt and black pepper

Coconut amino sauce (1 tablespoon)

1/4 red cabbage sliced (not green cabbage).

1 largish orange sweet potato grated

6 brussel sprouts sliced

2 tablespoons coconut oil (add just before cooking in the oven).

1 cup of home made bone broth (you can add more as the meat is cooking especially if you are using a pan with a lid).

Method:

2015-03-05 19.56.41 — Brown the beef mince in a pan. I didn’t add any fat as there was plenty in the meat.

2015-03-05 19.55.43 — Add the diced onion, spices, seasoning & coconut amino sauce.

Add the spices and seasoning to suit your own personal taste. I used a generous pinch of cinnamon, ginger & turmeric plus 1/2 teaspoon of cumin, 1/2 a teaspoon of pink rock salt & a pinch of black pepper.

2015-03-05 19.54.55 — While the meat is browning grate the vegetables. I used a food processor which was super quick.

2015-03-05 19.55.19 — Add the grated vegetables and mix well.

2015-03-05 20.15.15 — Mix through the bone broth and top with the coconut oil, extra pink rock salt and black pepper.

Bake uncovered in a 180 degree celsius oven for several hours. Turn with tongs every 30 minutes. The vegetables will slowly break down and caramalize while the amazing flavours develop. I served this on its own and it was a complete meal as it was. Add more stock as you turn it if you think it is a bit dry.

Alternate Prep: This dish was prepared in a pan then the oven but if you have a large pan with a lid that will work just as well and you will get a good result.

2015-07-12 17.07.42 — Cooking it in a pan can be a bit easier as it needs to be turned quite often, but you need a large fry pan with a lid to do this.

I really love this mince and it is so economical and a great family favourite. It is delicious eaten cold the next day and if you don’t have a large family it will last a few days.

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Recipes

Raw Superfood Slice

July 10, 2015 holisticwellnessforlife Leave a comment

A creamy and satisfying raw and frozen slice which has a very high healthy fat content and is flavoured with the amazing Acai Berry Powder. This is a great grab and go snack and is just bursting with flavour and nutrition. The raw mixture when freshly made is a heavenly snack all on its own and tasting it is one of life’s pleasures.

2015-03-20 13.51.43 — Extremely delicious and easy to make.

I like to activate my nuts to remove the anti-nutrients but it isn’t essential. I try to do it if l can especially for the almonds but if you are just having a small amount then you can use the raw nuts that you have.

Making the Slice:

Ingredients:

2 cups of raw activated nuts. Use a hard nut such as almonds.

1 1/2 cups raw activated cashews

1 cup of organic coconut oil

3 level tablespoons raw organic honey (Buy the best you can).

2 generous tablespoons Acai Berry Powder (This can be substituted for another Superfood powder or raw cacao).

2015-03-20 13.52.30 — This powder is great in smoothies as well.

Method:

Add the almonds to the food processor (chopping blade) and process until it resembles almond meal. Add in the cashews and process. Now add in the Acai Berry Powder, honey and coconut oil (soft, chopped into small pieces or gently melted depending on the weather). I tend to just use the coconut oil hard and chop it into pieces as l like small clumps in the slice. You can also run the jar under some warm water just to soften it a bit rather than heating. Process until well combined and then place the ingredients in a dish generously lined with baking paper and smooth out with a spatula.

2015-07-10 13.04.20 — I didn’t use baking paper for this batch and it was hard to get out of the dish.

Place in the freezer to set for a couple of hours then slice into portions and return to the freezer.

2015-03-20 13.49.38 — Smaller slices are better.

2015-03-20 13.50.35 — Have a piece or two and enjoy.

As this slice has a high healthy fat content it does soften quite quickly when at room temperature and l prefer to eat it straight from the freezer.

Recipes, Wellness

Roasted Vegetable Puree (to spice up your meals)

July 9, 2015 holisticwellnessforlife Leave a comment

Add an amazing sweetness to your meals with a roasted vegetable puree. So easy to make and a wonderful natural whole food addition to your real food diet. Gluten, dairy and sugar free with different flavour options including beetroot, sweet potato and pumpkin.

2015-07-08 20.39.13 — Served here with a beautiful turkey burger, pan fried egg and salad.

Create this sauce very quickly using a roasted vegetable, a home made stock, seasonings and herbs with the aid of your high speed blender.

2015-07-08 19.02.31 — Roasted Sweet Potato

Once you have your freshly roasted vegetable just place it in the food processor with enough home made stock to make a smooth sauce. Add in your seasonings such as pink rock salt and black pepper and then some herbs if you like such as flat leaf parsley or spring onion green tops.

2015-07-08 19.04.44 — A sweet potato puree next to a chicken broth.

Serve on you favourite meal.

2015-05-25 18.36.15 — Beetroot Vegetable Puree with grass fed beef, sweet potato noodles and rocket.

2015-05-25 18.27.08 — You can pour it into a nice jug to have on the table and use the leftovers the next day.

2015-05-24 19.50.59 — Pumpkin, chicken stock, parsley and seasonings made this a wonderful choice.

2015-07-09 12.57.42 — A cold lunch with a warm sweet potato sauce.

This is a very simple recipe but one that will brighten up your whole food meals. The colours are incredible with the natural sweetness of root vegetables.

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Recipes

Lunch box bars

July 7, 2015 holisticwellnessforlife Leave a comment

These are delicious lunch box bars that are raw, frozen and highly nutritious. With the help of a food processor these are so quick to make with just a few simple and natural ingredients. This recipe can also be made without a food processor but the mix may not hold together as well and be more like a trail mix.

Into the food processor (chopping blade) place:

1 cup pumpkin seeds

1 cup sunflower seeds

1 cup sesame seeds

1 cup coconut flakes

1 cup chia seeds

1/4 teaspoon sea salt.

2015-06-23 16.07.56 — Nicely broken down

Other ingredients:

1 cup organic coconut oil

1/2 cup raw organic honey

2015-06-23 16.09.00 — Place your coconut oil in the saucepan. If it is hot weather the oil will already be either soft or a liquid so you won’t need to do this step.

2015-06-23 16.11.24 — Gently melt the coconut oil

2015-07-02 11.17.45 — Add the oil to the dry ingredients and then add the honey. Mix well. You may need to gently warm the honey but don’t melt on a high heat as this will damage the nutrients. I often just place the jar under warm running water.

2015-06-23 16.17.00 — This pan is a good shape and size.

Place the mix into a rectangular baking tray and even out with the back of a spoon. You can line it with baking paper or if you are using a metal tray like this one can just tap the bottom to remove it when frozen. Ensure it is pressed very firmly. I like to cut the mix into bars at this point but you can also do it later when the slab comes out of the freezer. If you do it now then when frozen the pieces just snap apart, whereas later you will slice the slab with a knife.

Place into the freezer for about an hour and then either snap the pieces apart of slice. Return to the freezer and eat as desired. So delicious.

2015-07-02 11.25.41 — I cut this batch after they were frozen. Slightly messy but you get to eat the crumbs.

2015-07-02 11.26.42 — Nicely cut into bars

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Recipes

Raw organic blueberry and coconut tart

July 2, 2015 holisticwellnessforlife Leave a comment

This is the most delightful raw tart with an extraordinary colour from the organic blueberries. Completely gluten, dairy and processed sugar free and so simple to make with the aid of your trusty food processor. Keep it in the freezer for those unexpected guests or just to have a slice as the need arises.

2015-07-01 16.52.12 — #decadent #rich #creamy #musthave

You need a baking tin with a base that is separate to the edging for this tart so that you can take off the edges, cut the tart and leave it on the base to store. Grease well with coconut oil. I use one with a decorative edge so it gives the tart a nice look.

2015-07-01 12.45.18 — Organic blueberries are a must and worth the extra expense. This is one product where buying organic makes sense due to possible contamination.

Base:

In the food processor (chopping blade) place 1 cut of raw activated almonds (or similar), 1 cup of shredded coconut and 8 medjool dates (seeds removed). Process well then place into the greased dish and press down firmly with the back of a spoon.

2015-07-01 13.24.23 — A firm base is required.

Filling:

Into the food processor (chopping blade) place:

1 ripe avocado (large)

1 cup of organic blueberries (organic is a must due to possible contamination)

1 cup of raw activated cashews

2 teaspoons of raw honey (More nutrients than regular honey and a lower GI)

1/2 cup shredded coconut

1 teaspoon cinnamon

4 medjool dates (seeds removed)

2015-07-01 13.21.37 — Ready to be mixed.

2015-07-01 16.48.55 — Process well and watch the colour develop. Mix until smooth.

2015-07-01 16.49.25 — Pile it on top of the base and smooth out evenly with a spatula. Place in the freezer to set for a few hours.

2015-07-01 18.41.54 — Slice it into pieces and keep in a container so you can quickly grab a piece or keep the whole tart in the freezer for those emergency situations. Decorate with your favourite berries and coconut flakes.

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Recipes

Rustic Sunflower Seed Pizza

July 2, 2015 holisticwellnessforlife Leave a comment

Sunflower seeds make a tasty, firm and filling base for this gluten and dairy free pizza. Enjoy a classic favourite with a twist which is a nice sometimes choice to brighten up your meal options when you are eating a restricted diet.

Ingredients:

2 cups of raw activated sunflower seeds

2 free range eggs

1/2 cup of coconut flour

1/4 teaspoon sea salt and ground black pepper to taste

2 tablespoons olive oil

Herbs (add your favourite herbs for an extra tasty base).

Method:

Place all ingredients in the food processor (chopping blade) and process until the sunflower seeds are broken down to resemble an almond meal type consistency (rustic look).

2015-07-01 16.53.30 — The processed mixture

This mix will make three pizzas. The base is very filling and quite dry so it needs a generous layer of moist toppings. Divide the mix into three and roll each pile into a ball.

2015-07-01 16.53.13 — Use a rolling pin and your hands to gently roll the mix out. Make the edges neat with the back of a spoon. Ensure the base is well compressed.

2015-07-01 16.52.49 — Pre-bake the base in a 180 degree celsius oven until the edges are turning golden. Let cool.

2015-07-01 18.08.11 — Place your toppings on the base. I used a lovely spicy mince that was cooked, a large beaten egg and fresh rosemary. You can add more toppings than this as the base can hold them well.

2015-07-01 18.30.03 — Top with rocket and enjoy.

This pizza was very nice cold the next day. It is extremely filling so you don’t need a huge serve. I would add a moist salad to it as well that has a dressing plus avocado as an example.

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Recipes

Raw Mandarin and Coconut Slice

June 29, 2015 holisticwellnessforlife Leave a comment

A delightful raw slice made from mostly healthy fats with a hint of mandarin and coconut. Keep this in the freezer and grab a piece when you are on the go or just feel like a completely satisfying snack.

2015-06-29 16.23.34 — A delightfully fragrant raw slice.

Ingredients:

2 cups of raw activated almonds

1 cup of organic coconut oil

2 cups of raw activated cashews

3 tablespoons raw organic honey

1/2 cup shredded coconut

The peel of two beautiful fresh in season mandarins.

2015-06-29 14.23.15 — So easy to make and the mixture is delicious just like this.

Place the almonds in the food processor with the chopping blade and process until well broken down. Now add the coconut oil and chop it into small pieces or gently melt. The mix should be looking moist now. Process until you can see the mixture looking moist as the fat comes out of the nuts. Now slowly add the cashews and process followed by the rest of the ingredients. Everything should be well broken down and a quick taste test will ensure you have a good balance of ingredients.

Place the mix in a baking dish lined with baking paper. and even out with a spatula. Place in the freezer for about an hour.

2015-06-29 17.13.43 — Just lift the firm slice out of the dish by holding onto the edges of the baking paper.

Carefully slice into single serves and place into a suitable container to store in the freezer.

I hope you enjoy this slice which uses whole foods and in season mandarins as the inspiration.

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Recipes

Egg and Bacon Muffins

June 20, 2015 holisticwellnessforlife Leave a comment

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.

2015-01-11 10.49.10 — Completely delicious!

2015-01-11 10.54.20 — 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.

2015-01-11 08.11.47 — Place on a cool rack and use within a couple of days.

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Recipes

Chunky Beetroot and Kale puree

June 20, 2015 holisticwellnessforlife Leave a comment

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.

2015-06-18 18.56.10 — What a stunning colour! Pick a beetroot that is hard and firm. This is a sign of freshness.

2015-06-16 16.20.06 — 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).

2015-06-18 17.12.28 — 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.

2015-06-16 16.24.09 — 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.

2015-06-18 18.54.37 — With lettuce wraps and spicy beef strips.

2015-06-19 19.05.49 — 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.

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Recipes

Rolled Chicken Breast

June 19, 2015 holisticwellnessforlife Leave a comment

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.

2015-06-20 08.05.09 — Serve cold with salad or vegetables.

2015-06-20 08.16.08 — 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.

2014-09-09 16.44.16 — 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.

2014-09-09 16.46.51 — 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)

2014-09-09 16.39.53 — A food processor is convenient here but not essential.

Spread the filling on top of the chicken breasts.

2014-06-14 18.45.43 — The free range chicken breasts flattened and topped with the filling.

2014-09-09 16.53.41 — 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.

2014-06-14 18.51.38 — 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.

2014-09-09 18.24.52 — Cook on a very low heat with the lid on.

2014-09-09 18.24.46 — 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.

2015-06-20 08.04.13 — 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.

2014-09-09 18.48.28 — 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.

2015-06-12 19.17.47 — 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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Recipes

Green tea with lemon and coconut oil

June 16, 2015 holisticwellnessforlife 2 Comments

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.

2015-06-16 07.17.08 — 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

2015-06-16 07.11.49 — 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.

2015-06-16 07.12.50 — Adding the lemon using my favourite kitchen gadget.

2015-06-16 07.13.58 — Just a small teaspoon of coconut oil.

Gently stir the coconut oil into the drink.

2015-06-16 07.14.26 — The coconut oil will slowly melt.

2015-06-16 07.14.54 — 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.

Recipes

Crispy Rosemary and Poppy Seed Crackers

May 22, 2015 holisticwellnessforlife Leave a comment

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.

2015-05-22 20.29.40 — 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.

2015-05-22 19.44.52 — The mixture should be moist and able to be formed into a ball.

2015-05-22 19.45.54 — Place the mixture on a piece of baking paper and gently flatten.

2015-05-22 19.47.01 — Place another piece of baking paper on the top and gently flatten with a rolling pin.

2015-05-22 19.48.08 — Roll out until thin enough that the mix can still be picked up and not fall apart. About 3 mm but use your judgement.

2015-05-22 19.49.44 — Cut off the rough edges using a pizza cutter and then slice into rectangles.

2015-05-22 19.53.39 — 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.

2015-05-22 20.31.01 — 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.

2015-05-30 12.31.12 — 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.

Holistic Wellness for Life

Category Archives: Recipes

Caramelized Beef Mince and Vegetables

A really delicious combination of tasty vegetables with grass fed beef mince cooked over several hours to produce a lovely caramelized appearance and flavour. The combination of spices, red cabbage, sweet potato and brussel sprouts with beef mince produces a hearty and nutritious dish.

Raw Superfood Slice

Roasted Vegetable Puree (to spice up your meals)

Lunch box bars

Into the food processor (chopping blade) place:

Raw organic blueberry and coconut tart

Rustic Sunflower Seed Pizza

Sunflower seeds make a tasty, firm and filling base for this gluten and dairy free pizza. Enjoy a classic favourite with a twist which is a nice sometimes choice to brighten up your meal options when you are eating a restricted diet.

Raw Mandarin and Coconut Slice

A delightful raw slice made from mostly healthy fats with a hint of mandarin and coconut. Keep this in the freezer and grab a piece when you are on the go or just feel like a completely satisfying snack.

Egg and Bacon Muffins

Chunky Beetroot and Kale puree

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.

Rolled Chicken Breast

Green tea with lemon and coconut oil

Crispy Rosemary and Poppy Seed Crackers

Live & eat mindfully. Gluten & dairy free recipes.