Category Archives: Wellness

Refreshing green juice

February 1, 2016 holisticwellnessforlife Leave a comment

A cold pressed juicer is wonderful for making green juices!

This is a wonderful juice to drink on a really hot day. I like to vary the greens in my juices and when l can purchase or grow good quality bok choy it is wonderful to juice. This recipe uses a cold pressed juicer which helps to retain the nutrients in the delicate greens. When l was recovering from chronic illness several years ago green juices were an important part of my day and now they are just a delight to drink. This juice is a really stunning colour which makes it very inviting to drink and a green juice can be a wonderful re-energiser when you are feeling a bit worn out from the day. An afternoon pick me up is how l like to think about it and the nutrients are readily available so you start to feel better in a very short time. On a hot day if l am slightly dehydrated l sip this drink slowly and it is an excellent energy booster.

2014-09-03 16.47.02 — A beautiful colour

This juice is a really stunning colour which makes it very inviting to drink. A green juice can be a wonderful re-energiser when you are feeling a bit worn out from the day. An afternoon pick me up is how l like to think about it and the nutrients are readily available so you start to feel better in a very short time. If it is a hot day and l haven’t had enough to drink sometimes l need more than just water and sipping this slowly is a great energy booster.

Ingredients:

1 green apples with the skin on (well washed)

2 sticks of celery with the leafy ends included

1 lebanese cucumber-well washed

1 bunch of bok choy or a similar green

1/2 a lemon with the skin on

A 2 cm piece of fresh ginger

A small handful of mint.

Process this in the cold press juicer and drink it straight away. Some added ice will give it a nice chill.

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Recipes, Wellness

Decadent raw raspberry and chocolate tart

February 1, 2016 holisticwellnessforlife Leave a comment

A delicious frozen dessert with a stunning colour and flavour. This raspberry and chocolate tart can be eaten straight from the freezer where it will be firm and cool, or at room temperature where it is quite soft but holds together and has a really creamy delicious taste. You could also just eat it freshly made as the frozen berries give it a wonderful coolness and texture.

2013-12-26 09.40.56 — Such a colourful platter.

This tart can be made ahead and kept in the freezer. Just keep it on a firm base and cover it in cling wrap. On the day it is required just remove it from the freezer and decorate, or slice it and keep it in the freezer to have as a snack.

2014-07-03 07.44.07 — The tart is paired here with a delightful chocolate mousse, fresh strawberries and Raw Organic Dark Chocolate.

I used a round baking tray with a decorative edge that had a removable base. I greased the inside of the tray with organic coconut oil and then made the base.

In the food processor l placed:

1 cup of activated almonds (or other hard nut of your choice), 1 cup of shredded organic coconut and 8 large medjool dates (remember to take out the seeds).

Blend well in the food processor and then press firmly into the pan. Place this into the freezer to set while you make the filling.

2015-05-22 11.39.36 — The pan is greased well with coconut oil.

2015-05-22 11.39.19 — Use a spatula to spread the base and to push it down so it is flat and firm.

In the food processor blend together:

1 large ripe avocado, 1.5 tablespoons raw organic cacao, 3 tablespoons of organic coconut oil and 1 cup of medjool dates (Approximately 10 dates with the seeds removed). Once combined add 1 really generous cup of frozen raspberries and gently pulse through the mix so they are roughly chopped up or blend thoroughly if you want them mixed through. Remove the base from the freezer and fill with the delicious mix.

2015-05-22 11.38.54 — Look at that colour.

Smooth the top with a spatula ensuring it is nice and even.

2015-05-22 11.38.34 — The more berries you add the pinker the colour.

Cover with cling wrap and return to the freezer to set. When you are ready to serve the tart, remove it from the freezer and decorate with extra berries and fruit.

2015-05-22 12.12.19 — Made with real whole food ingredients.

Alternatively, cut up the tart and freeze, so that you can have a piece as a snack with some berries and raw dark chocolate.

2014-06-29 11.34.02 — Served with frozen berries and a piece of Raw Dark chocolate.

This is a very rich treat and a small piece is very satisfying. The coconut and chocolate are a wonderful combination and this tart is very pleasing to the taste buds.

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

Have you had a listen to my new Wellness Podcast? http://www.thewellnessbuzzpodcast.com

Recipes, Wellness

Roast Turkey with herb stuffing

January 1, 2016 holisticwellnessforlife Leave a comment

Once a year on Christmas Day l go all out and make the most delicious turkey lunch for the family. A special part of this celebration is a most gorgeous gluten free stuffing which everyone looks forward to. The leftovers are one of the highlights and an array of vegetable and salad dishes completes a most magnificent meal.

2015-12-25 13.27.20 — The seasoning is bursting out of the turkey.

Buy the best quality turkey you can. This was a Free Range one which l bought Frozen and therefore had to defrost for about four days. Wash it well before cooking including the cavity.

Seasoning:

One loaf of good quality gluten free bread. I used a sunflour and quinoa variety.

A handful each of spring onion greens sliced, chopped walnuts, coconut flakes, herbs (parsley and mint).

The juice and zest of one lemon.

Pink rock salt and black pepper.

One generous tablespoon of coconut oil.

Filtered water (approximately 1/4 of a cup but use your judgement)

Anything else you have which you think might add to the flavour.

Directions: Break up the bread into pieces and place into the food processor (chopping blade). Add all ingredients and process until looking well combined.

2015-12-25 07.15.23 — Ready to go into the turkey

2015-12-25 07.15.36 — The turkey has been coated in olive oil and seasoned with sea salt and black pepper. I sit it on a rack with water underneath.

Spoon into the turkey cavity and pull the top of the turkey up to fit it all in.

Cover the turkey generously with foil and place in a 180 degree celsius oven. Cook until golden and delicious which for me was about 5 hours as this was a 4.5 kg turkey. I like to remove the turkey once during cooking to baste and then remove when cooked and let sit fully covered for at least 30 minutes.

I cooked up lots of baked veggie dishes and salads and the best part is eating the leftovers the next day.

This recipe uses a loaf of gluten free bread as the base for the stuffing. I rarely eat processed gluten free foods but this recipe benefits from having the bread as the base. You could make your Paleo bread but l am o.k having this as a once a year treat and the decision is entirely a personal one. I hope you enjoyed a lovely Christmas and New Year with those closest to you.

Wellness

Cherry, Lemon and Poppy Seed Cake

December 12, 2015 holisticwellnessforlife 2 Comments

Cherries and lemon are a delightful flavour combination in this moist and delicious cake. Gluten and dairy free with a lovely soft texture from the blanched almond meal. Enjoy when warm and share it with your friends and family.

2015-12-05 20.49.20 - Copy — A gorgeous cake.

Ingredients:

2 cups cherries with the pips removed-diced (frozen or fresh)

Juice and zest of two lemons (zest finely sliced)

1/3 cup poppy seeds

2 cups blanched almond meal

1/4 cup coconut flour

6 free range eggs (600g or 5 eggs for 700g)

1/3 cup organic coconut oil (gently melted)

1/4 cup raw organic honey or maple syrup or (1/3 cup rice malt syrup)

1 teaspoon bicarbonate soda (Bob’s Red Mill Aluminium free ).

Flaked almonds for the top.

Method:

Grease (with coconut oil) and line a loaf tin.

2015-12-05 14.07.35 - Copy — The hero of this recipe.

Place all ingredients in a mixing bowl and mix thoroughly with a spatula. If using honey and it is not runny just add it to the slightly warm coconut oil and it will melt. Place the mixture into the baking dish and smooth out. Sprinkle flaked almonds over the top of the cake.

2015-12-05 14.10.43 - Copy — A generous topping of flaked almonds

Bake in a 180 degree celcius oven until firm. Cool on the cake rack and slice when warm and serve.

Left over slices can be individually wrapped and stored in the freezer. Grab a piece for your lunch box or when on the go.

Have you had a listen to my wellness podcast? Search for The Wellness Buzz on iTunes or visit http://www.thewellnessbuzzpodcast.com

Recipes, Wellness

Raw Cashew and Chocolate Slice

December 12, 2015 holisticwellnessforlife Leave a comment

A raw chocolate, coconut and seed slice that is quick to make and free of gluten and dairy. Using the natural sweetness of organic maple syrup and filled with lots of wholefoods goodness with the main ingredient being raw cashews.

Ingredients: (all organic where possible)

250g raw cashews

1/2 cup coconut oil

1/3 cup maple syrup

1 cup coconut flakes or shredded coconut

1/3 cup sesame seeds

1/3 cup chia seeds

1/4 cup raw cacao

Extra sesame seeds for the top and bottom of the slice

Method:

Place all ingredients in the food processor with the chopping blade. Pulse until well combined.

2015-12-12 14.25.53 — Looking delicious.

Use a small rectangular baking tray and generously line with baking paper so it hangs over the edges. Sprinkle the paper with sesame seeds.

2015-12-12 14.30.22 — Carefully place the mix on top of the seeds and smooth using your hands as it is quite sticky.

2015-12-12 14.31.11 — Sprinkle more sesame seeds over the top and gently push into the mixture.

Place the tray into the freezer for an hour then lift the whole slab out of the tray by holding the edges of the baking paper.

2015-12-12 15.04.06 — Ready to slice and eat.

This is a very sweet and satisfying slice. Keep in the freezer to have when something chocolate is required. It is high in healthy fats and a treat to eat mindfully or on special occasions. You can use a different sugar such as honey or rice malt syrup and could also substitute the nuts if you don’t like cashews. If it is a harder nut then pulse it first to break down as cashews are very soft.

Have you had a listen of my podcast? http://www.thewellnessbuzzpodcast.com. Search for The Wellness Buzz on iTunes and leave a review. Thankyou!

Wellness

Silverbeet, daikon and sweet potato bake

November 28, 2015 holisticwellnessforlife Leave a comment

A flavoursome and nutritious dish that can be a meal on its own or a side dish. A gluten and dairy free vegetarian option using seasonal vegetables to support your wellbeing. This recipe uses healthy silverbeet, daikon which is a member of the radish family and the very delicious sweet potato. The dish is baked in the oven where the sweet potato becomes crunchy and sweet with the softness of the other ingredients underneath and everything held together by the egg and stock mixture.

2015-11-28 20.57.43 — Served here with schnitzel and salad.

Ingredients:

1 bunch of fresh silverbeet sliced

1 large daikon grated

2 medium sweet potato diced

1 onion diced

6 eggs beaten

1 cup of home made stock

Pink Rock Salt and Black Pepper

Olive oil

Method:

2015-11-28 20.53.53 — Place the sliced silverbeet and onion into a greased baking dish

2015-11-28 20.54.16 — Grate the daikon and pile on top of the greens

2015-11-28 20.54.52 — Add the diced sweet potato on top of the other ingredients. I left the skin on the sweet potato for extra texture.

2015-11-28 20.55.18 — Mix together the eggs, stock and seasoning. Pour over the vegetables.

Drizzle some olive oil over the top of the sweet potato and bake in a 180 degree celcius oven until cooked through and the sweet potato is golden and crunchy. Eat while hot and store the left overs in the fridge for several days and heat in the oven as required.

2015-11-28 20.58.13 — Served here with salad and spicy lamb back strap

I hope you enjoy this recipe. It is really delicious and versatile. Have you had a listen to my Wellness Podcast? Tune in at http://www.thewellnessbuzzpodcast.com

Recipes, Wellness

Pineapple and Cinnamon Cake

November 16, 2015 holisticwellnessforlife Leave a comment

A delightful cake with a sensational flavour. Use seasonal pineapple for a natural sweetness in this gluten and dairy free cake. Eat when warm just out of the oven and taste the richness of cinnamon, the golden flaked almonds and a super soft texture from the blanched almond meal.

Ingredients:

2 cups of finely diced fresh pineapple

2 cups blanched almond meal

1/4 cup organic coconut flour

6 free range eggs (600g or 5 eggs for 700g)

1/3 cup organic coconut oil

1/4 cup raw organic honey (or 1/3 cup rice malt syrup)

1 teaspoon organic cinnamon

1 teaspoon bicarbonate soda (Bob’s Red Mill Aluminium free or similar ).

Flaked almonds for the top of the cake

2015-11-14 06.40.56 — Start with a fresh pineapple and slice the skin off.

2015-11-14 06.43.12 — Remove the core and finely slice.

Place the pineapple, honey, coconut oil and cinnamon in a saucepan and gently heat. Stir well.

2015-11-14 06.50.36 — A gentle heat is all that is required.

Add to the rest of the ingredients and mix.

2015-11-14 06.50.39 — Add the heated ingredients to the rest of the mixture.

2015-11-14 06.52.39 — Place in a greased and lined loaf pan. I grease the tin with coconut oil. Sprinkle a generous layer of flaked almonds on top.

Bake in a 180 degree celsius oven until cooked through and golden.

2015-11-14 07.56.27 — Remove from the oven and use a knife to separate the cake from the tin.

2015-11-14 07.59.39 — Turn onto a cooling rack.

2015-11-14 08.00.30 — Carefully slice with a serrated knife.

This is a gorgeous cake eaten warm. The pineapple has a most gorgeous flavour and the cake is lovely and soft. Freeze any portions that are not eaten. I wrap them individually with cling wrap and place in an airtight container. Place in your lunch box for a delicious snack during the day.

Have you had a listen to my amazing Wellness Podcast!

Recipes, Wellness

Chocolate, nut and seed slice

November 8, 2015 holisticwellnessforlife Leave a comment

Delectable, delicious and sure to make you drool until you have the first bite then feel completely satisfied knowing that it is made with natural, wholesome and healthy ingredients. An indulgent raw and gluten free slice that can be kept in the freezer for those moments when a chocolate urge is present in what is otherwise a wholefoods based diet. Experiment with adapting the recipe to suit your own needs and likes which is part of the fun of being creative in the kitchen.

2015-11-07 20.19.40 — A chocolate raw sweet treat.

Ingredients:

1/2 cup rice malt syrup (You could use honey or medjool dates as another option here if you want it sweeter).

2 tablespoons raw cacao powder

1/2 cup organic coconut oil

1/2 cup nut butter-any variety (l just made my own by processing some almonds in the food processor)

2 generous pinches of sea salt

1 1/2 cup raw activated nuts -any variety but l used almonds

1/2 cup coconut flakes

1/4 cup chia seeds

1 teaspoon cinnamon

2 vanilla bean pods (scraped) or 1/2 teaspoon vanilla essence

1/2 cup sesame seeds

This recipe contains lots of ingredients and most can be substituted for something else or left out possibly if you don’t have it in the pantry. Experimentation is at the core of creativity so just go with what you have and have a taste along the way.

Gently melt the rice malt syrup and coconut oil and put to the side. Place the nuts into the food processor and pulse until broken into pieces. Add the rest of the dry ingredients and pulse to mix and then add the liquid. You can do this final step in the food processor or transfer to a bowl to gently mix.

2015-11-07 09.47.29 — Place the mixture into a baking dish lined with baking paper and smooth with a spatula. Place into the fridge or freezer to firm up. About one hour should be adequate.

2015-11-07 10.16.35 — Remove from the fridge or freezer and gently slice using a sharp knife. The size of the pieces is up to you!

2015-11-07 20.18.42 — After slicing you can place it back into the freezer to firm up a bit more or transfer to an airtight container for storage.

I like to make a treat on the weekend and then keep it in the freezer to have as required. I try to just have wholefoods during the week but if l am at work l often pack a slice or cake into my lunchbox as an energy pick me up during the day. This is a lovely chocolate slice filled with dense energy, anti-oxidants, healthy fats and lots of flavour. Enjoy!

Recipes, Wellness

A melody of vegetables

November 4, 2015 holisticwellnessforlife 1 Comment

A colourful array of delicious organic vegetables combined to create a wonderful side dish for you to enjoy. Use your imagination when cooking up a baked vegetable dish and be rewarded with flavour, texture and whole food goodness.

2015-11-03 20.12.08 — Look at the colour in this dish!

Buying organic veggies is taking my creativity in the kitchen to a whole new level. I am loving eating the seasonal organic veggies l am buying and admit that some of them l wouldn’t normally have bought but now am loving the variety it is bringing to my diet. The cost of the veggies places a new importance on using all of them and being thrifty is inspiring me to try new combinations with the reward being an ever expanding menu.

2015-11-04 19.50.43 — So much variety and colour.

The ingredients in this dish are carrot, broccoli, leek, beetroot, daikon, asparagus and beet greens seasoned with olive oil, pink rock salt and black pepper. I baked the dish uncovered in a 180 degree celcius oven and turned them a few times.

2015-11-04 19.51.05 — Steaming hot and just out of the oven

2015-11-03 20.11.00 — Served here with a lovely salad, baked sweet potato and a caramelized beef and veggie mince. There are so many veggies in this meal.

2015-11-04 19.52.01 — Just reheat the veggies in a saucepan. An enormous piece of steamed cauliflower went well with the meal.

Use your imagination and use up the veggies you have. Roasting the veggies brings out a sweetness in them that l love.

Have you listened to my new podcast yet. If not tune in at http://www.thewellnessbuzzpodcast.com

Recipes, Wellness

Baked bean, leak and flaked almond medley

November 2, 2015 holisticwellnessforlife Leave a comment

A delicious side dish that is sure to become a favourite. An unusual mix which can be eaten on its own, in an omelette or with a range of other vegetable and meat ingredients.

I am thanking the team at Peninsula Fresh Organics in Baxter for this dish as they are the ones supplying me with amazing fresh produce that l have to admit l may not otherwise have tried. My first go at eating broad beans was a magnificent success and very popular with the family. I admit to googling how to prepare the broad beans and spent a considerable time along with my daughter peeling off the pod and second skin. Combining them with the other ingredients was kind of like eating them in disguise but the result was magnificent.

Ingredients:

Green beans (sliced)

Broad beans (depodded and second skin removed then roughly sliced)

Leak (finely sliced)

Flaked almonds

Coconut oil

Pink rock salt

Black pepper

This may frustrate you but l am not putting exact quantities as this is really a throw together and see what happens kind of a dish. Here is a guide: A large handful of raw whole broad beans and the same of green beans, a handful of flaked almonds or more if you love them, a couple of inches of the whitish part of the leak and oil plus seasoning as you like. Give it all a mix and place in a baking dish.

2015-11-02 21.33.06 — Place in a 180 degree celsius oven and bake until just turning golden.

2015-10-31 18.57.55 — I served this with a whole range of other veggie dishes: Baked kohl rabi chips, golden beetroot, a healthy salad and kohl rabi greens baked in the oven.

I also had this mix in the centre of an omelette and my daughter especially loved it on its own a couple of days later when l just gently reheated it in a saucepan.

A lovely combination of flavours and a new adventure in my world. I know what you are thinking. Green beans and broad beans are legumes and not Paleo. That may be so but they are a whole food and although l only eat them now and again, if they arrive in my seasonal, local, organic and whole veggie box l am going to eat them!

I hope you enjoy the recipe and don’t forget my new podcast at http://www.thewellnessbuzzpodcast.com.

Recipes, Wellness

Pumpkin Pancakes

October 14, 2015 holisticwellnessforlife Leave a comment

Start your day with the warmth of pumpkin and cinnamon with these delicious and easy to make pancakes. Just a few ingredients mixed together to create a comforting, filling and nutritious breakfast.

2015-10-11 08.47.11 — Served here with added cinnamon, fresh banana, pumpkin seeds and chia seeds. A drizzle of honey or maple syrup would be nice on top of you have a sweet tooth.

Ingredients:

1 generous cup of roasted organic pumpkin mashed

1 cup of organic blanched almond meal

2 eggs

Pinch of sea salt

1 generous teaspoon of organic cinnamon

2015-10-11 07.53.21 — Mash the pumpkin first

2015-10-11 07.55.54 — All ready to be mixed.

2015-10-11 07.58.07 — I added the cinnamon last in this batch. Mix well until all combined.

2015-10-11 08.06.35 — Cook in small batches on a low heat. Add a small amount of oil to the pan such as olive or coconut oil and place spoonfuls of mix into the pan. Cooking the pancakes slowly is important as the mix is very soft. Turn carefully with an egg flipper and let the other side brown.

Serve: Decorate the pancake with a sweet fruit, nuts and seeds. You can drizzle some raw organic honey or maple syrup over the top for extra sweetness but l found the pancakes were sweet enough.

The pancakes are amazingly delicious warm but also nice the next day cold as a snack. The combination of pumpkin and cinnamon is lovely but you could try changing the spice with a herb such as rosemary for a lovely flavour.

I hope you enjoy this pancake as l did and they become one of your favourites.

2015-07-05 19.58.13 — My new Podcast! Please leave a review and five star rating on iTunes.

Recipes, Wellness

Rustic Apple Crumble

October 8, 2015 holisticwellnessforlife Leave a comment

A delicious dessert for those nights when something sweet is needed. Lots of natural flavours and ingredients combined to re-create an old favourite and something of a comfort food.

2014-08-21 20.01.40 - Copy — A sweet and comforting dessert.

#apple #coconut #honey #almond #cinnamon #yum

2014-08-21 18.59.31 — Once you have peeled and sliced the apples this dish takes just a minute to put together.

Ingredients/Method: Everything organic if possible.

Apples: I used four small apples but if they are very large just use two. It really depends on the size of the dish and your family. I peel the apples because of the horrible waxy coating but you could leave the skin on if they are from your own tree as an example. Core and slice the apples and place randomly in a baking dish. I used a smallish oval ceramic dish but most dishes will work well.

Coconut flour: Sprinkle 1 tablespoon over the apples.

Coconut flakes: Add 1 generous tablespoon over the apples.

Cinnamon: From one teaspoon to one tablespoon depending on how much you love cinnamon

Almond meal: Sprinkle 2 tablespoons over the apples (you could rub in the coconut oil here if you want)

Flaked almonds: Sprinkle a generous hand full over the dish. There really isn’t a limit as to how much you can put on as they go a lovely brown colour and add some crunch.

Coconut oil: A generous teaspoon over the entire dish. Just put little bits all over the top and you can use more if you want an extra coconut flavour or you could rub it into the almond meal before you add it.

Honey: Drizzle one teaspoon to one tablespoon of raw organic honey (or similar sweetener) over the whole dish. I would add one teaspoon of the honey but those of you with a sweeter tooth may like more.

2014-08-21 19.13.45 - Copy — Ready for the oven. Just layer all the ingredients on top of each other.

Cooking instructions:

Cover the dish with aluminium foil and placed in a 180 degree pre-heated oven for about 20 minutes. Remove the foil and cooked until the top is golden and looking delicious.

2014-08-21 20.03.45 — I had this plain but you could top it with a healthy ice-cream or fresh fruit.

The serving looks quite small in the photo but it is a sweet dish and l was completely satisfied after eating this. The recipe could easily be adapted by using different fruits such as peach or adding some berries to the apple.

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Holistic Wellness for Life

Category Archives: Wellness

Refreshing green juice

Decadent raw raspberry and chocolate tart

Have you had a listen to my new Wellness Podcast? http://www.thewellnessbuzzpodcast.com

Roast Turkey with herb stuffing

Cherry, Lemon and Poppy Seed Cake

Cherries and lemon are a delightful flavour combination in this moist and delicious cake. Gluten and dairy free with a lovely soft texture from the blanched almond meal. Enjoy when warm and share it with your friends and family.

Raw Cashew and Chocolate Slice

A raw chocolate, coconut and seed slice that is quick to make and free of gluten and dairy. Using the natural sweetness of organic maple syrup and filled with lots of wholefoods goodness with the main ingredient being raw cashews.

Silverbeet, daikon and sweet potato bake

Ingredients:

Pineapple and Cinnamon Cake

A delightful cake with a sensational flavour. Use seasonal pineapple for a natural sweetness in this gluten and dairy free cake. Eat when warm just out of the oven and taste the richness of cinnamon, the golden flaked almonds and a super soft texture from the blanched almond meal.

Chocolate, nut and seed slice

A melody of vegetables

A colourful array of delicious organic vegetables combined to create a wonderful side dish for you to enjoy. Use your imagination when cooking up a baked vegetable dish and be rewarded with flavour, texture and whole food goodness.

Baked bean, leak and flaked almond medley

Pumpkin Pancakes

Start your day with the warmth of pumpkin and cinnamon with these delicious and easy to make pancakes. Just a few ingredients mixed together to create a comforting, filling and nutritious breakfast.

Rustic Apple Crumble

A delicious dessert for those nights when something sweet is needed. Lots of natural flavours and ingredients combined to re-create an old favourite and something of a comfort food.

#apple #coconut #honey #almond #cinnamon #yum

Live & eat mindfully. Gluten & dairy free recipes.