Category Archives: Wellness

Raspberry smoothie

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A raspberry smoothie that is delicious, sweet, refreshing and cooling. The frozen berries give this smoothie a wonderful icy cold feel, the raspberries a delicious sweetness, while the chia seeds add some crunch. The colour of the smoothie is so amazing and l eat it with a spoon because it is nice and thick.

In the blender place 1 generous cup of frozen raspberries, 1 tablespoon black chia seeds, 1 small green apple with the skin on (cored and cut into pieces), 1 generous cup of chopped spinach/kale leaves and 250 ml plain coconut water/filtered water. Blend and serve.

Rustic seed bread

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This is a really delicious addition to a meal and it is a challenge not to eat it all as soon as it comes out of the oven. One of the delights of this bread is that parts of the edges crumble as it is cut and these are the bits l love to eat. I have used whole sunflower and pumpkin seeds and if you want a more refined load you could blend these slightly before mixing. I love how crunchy the pepitas are and the small pile that was left on the chopping board after cutting could be saved to pour on top of a salad for some extra crunch. I sliced up the loaf into single serves and placed it in the freezer so l can grab a piece when l need it. Not having bread in my diet does leave a space for a bread like this, as sometimes it is nice to hold a delicious piece of something resembling bread in your hand and dip it into the soup.

Ingredients:

3/4 cup Coconut flour

3/4 cup Buckwheat flour

1 cup Almond meal

1/2 cup LSA

1  generous cup of seeds – a mix of whatever you like but l used organic sesame seeds, poppy seeds, activated sunflower and pumpkin seeds.

1/4 cup black chia seeds

3 teaspoons gluten free baking powder

4 eggs

A generous 1/4 cup organic coconut oil gently melted

Filtered water-approximately 1 cup (you could use almond or oat milk if you can have those)

Method:

Find a suitable baking dish. I have tried this with a small square cake tin or a rectangular loaf tin. Either one is fine. Grease and line the base.

Mix all of the dry ingredients together except the chia seeds.

Mix together in a separate bowl the eggs, warm coconut oil, 1 cup of water and chia seeds.

Add the wet ingredients to the dry ingredients. Mix and add extra water as required. The mix should look moist but not wet.

Put the dough into the baking dish and push down so that the top looks nice and even. Place in a pre-heated 180 degree oven for about one hour or until nice and golden. Turn out onto a cooling rack and when cool cut into slices with a serrated knife. It will hold together better if the slices are thicker (approximately 1.5cm). The crunchy end bits are the best. The middle bits can be grilled when required to give them some extra crunchiness. I do this straight from the freezer and then top the bread with my favourite toppings such as avocado and tomato (see picture above)

Thank you to my sister and brother in-law who inspired this recipe.

Roast beetroot and chickpea hummus dip

This beetroot dip is really delicious and the colour is so enticing! It can be a lovely addition to a meal or used as a dip. Either way it is a healthy option for snacking and very easy to make. Most Paleo and Primal followers do not eat chickpeas but if they are a food you consume now and again then this recipe is ideal.

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A beautiful colour.

I have made this dip with both steamed and roasted beetroot and have found that roasting the beetroot enhances the flavour of the hummus. The recipe is adapted from one in my favourite cookbook ‘eat well, be well’ from the Gawler Foundation.

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A major part of this meal. 
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The hummus adds colour and texture to this meal.

Chick peas are a legume and need to be prepared before consuming so as to reduce unwanted digestive discomfort. I would advice to use organic ones in a packet where possible and to soak them for 24 hours in filtered water with one tablespoon of sea salt before rinsing and boiling for around 40 minutes. Once cooled they are ready to be used in the recipe.

Place all of the ingredients in the blender:

2 cups of soaked and cooked chickpeas

1 large beetroot that has been diced and roasted in the oven.

2 small cloves of garlic (more or less depending on your preference)

Cracked black pepper and sea salt to taste

Half a cup of fresh lime juice

At least two tablespoons of extra virgin olive oil (maybe more)

Mix it all up and have a taste. Adjust as per your preferences and if it is a bit dry you can add more oil or lemon juice. The dip can be enjoyed straight away or if left overnight in the fridge the flavours will develop.

Activating your nuts and seeds

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Activating my nuts and seeds has taken a while to get the hang of. The many wellness books l have all say that it is essential to activate the nuts and seeds you are eating if they form a regular part of your diet.

What is activating your nuts? It involves soaking the nuts in water and a small amount of salt, then drying them at low temperatures so that they are easier to digest. This process also helps to remove substances in nuts and seeds called phytic acid and protease inhibitors which can interfere with the absorption of important minerals such as Calcium, Magnesium, Iron and Zinc.

I started off activating the nuts using my oven. Hard nuts such as almonds, walnuts and brazil nuts need to be soaked over night. Place them in a tub and cover with room temperature water and add a small pinch of sea salt. In the morning, rinse off the nuts under running water. Place them directly on to oven trays and place in the oven at the very lowest temperature (under 60 degrees celsius) so as not to destroy all of the enzymes in the nuts.  Make sure they are not piled high on top of each other. After a few hours turn them over. Keep them in the oven for around ten hours, and try one every now and again to see if they are ready. Store them in the fridge in a container and place any excess in the freezer. Softer nuts such as cashews and macadamia nuts only need about 6 hours soaking and less time in the oven, so you could do this all in one day. Because of this, l buy nuts in packets with just one type of nut, rather than mixed because then l have to pick all of the soft ones out. Aldi have a good selection of nuts such as macadamias, almonds and walnuts. You want to buy raw, unroasted nuts. Activated nuts can take some getting used to as they are a bit softer than unactivated nuts, but that is good for your teeth also.

I was given a dehydrator and it has really changed my dehydrating a lot. I was never comfortable with having the oven on for hours and the dehydrator just sits on the bench and doesn’t heat up the kitchen. I can also put the temperature on very low. I recently had great success with my first batch of pumpkin seeds and sunflower seeds. I soaked them overnight separately and because they are thin they only took a few hours to dry. You will know when they are ready as they won’t taste as if there is any moisture in them. I have never been a big snacker of these seeds but after they were dried they were so delicious. The ones that were not eaten have been placed in air tight containers in the fridge. If you are in Australia l can recommend http://www.bulkwholefoods.com.au for organic seeds and nuts. If you spend over $100 delivery is free, the service is really good and if ever there is a problem with the order it is resolved quickly. I met the owner at a recent Wellness Expo and she was really nice and she had a range of their products on display which was very impressive. Good luck with the activating!

Apple, cinnamon and almond pancakes-gluten, sugar and dairy free.

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These pancakes are a taste sensation for someone who has been on a very restricted diet. In my past life l used to love food that had a cinnamon and sugar flavour and would often purchase an apple and cinnamon muffin if eating out. In an attempt to move away from having only berry based pancakes l have created these delicious apple, cinnamon and almond pancakes, drizzled in organic maple syrup and extra flaked almonds. I blended the mix well so everything was combined, but this recipe would also be nice with some chunkier bits of apple and almond in it which can be achieved with a shorter blending time. I was able to make these pancakes a good size as the mix held together well. This mix makes quite a few and will keep for a day or so in the fridge.

Ingredients:

1/2 cup quinoa flakes

1/2 cup coconut flour

1/2 cup buckwheat flour

2 eggs

1/4 cup flaked almonds

1 heaped teaspoon cinnamon powder

1 small green apple chopped up with the skin on

2 cups of filtered water.

Method:

Place all ingredients in the blender with the wet ingredients going in first. Blend until you are happy with the mix.

Place half a teaspoon of organic coconut oil in the non-stick fry pan and place a few spoonfuls of mix into the pan and flatten slightly with the spoon as the mix is quite thick. Cook until quite brown before turning to help the pancake hold together, When cooked top with your favourite ingredients. I used organic maple syrup and extra flaked almonds. The smell in the kitchen as they are cooking is wonderful!

Mixed Berry smoothie

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This is really delicious any time of the day. I love smoothies and have only recently started eating the frozen berries and they add a wonderful crunchy coolness!

Ingredients:

Spinach or kale chopped roughly

Half a green apple with the skin on or a whole small one

One small just ripe banana peeled and broken into smallish pieces

Black chia seeds (one tablespoon)

Frozen mixed berries (1 cup)

Filtered water (1 cup)

Method:

Place it all in the blender and blend until smooth.

I eat mine with a spoon because l like them to be nice and thick, but you can add more water if you want it thinner.

Pour into two glasses and enjoy.