Tag Archives: chia seeds

Avocado and Chia seed slice.

How about this for a wild flavour combination! The creaminess and goodness of natural avocado with the highly nutritious and texture laden chia seeds. A raw and frozen, high healthy fat snack with a natural sugar kick of raw honey. So simple to make in the food processor and completely made of Whole Foods and completely gluten & dairy free. 

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A creamy and delicious snack

Ingredients:

2 cups nuts (activated almonds or similar)

1 cup raw cashews

1/2 cup coconut flakes or shredded coconut

1 large or 2 small avocados

3 tablespoons raw honey

1 cup coconut oil

1/4 cup chia seeds.

Place all ingredients in the blender and process until smooth and creamy.

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I processed a few of the ingredients and then added some more. This will depend on the power of your food processor.
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The coconut oil can be added as a liquid which will help it blend quicker.
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Place into a baking dish lined with paper and smooth out evenly with a spatula. Place in the freezer until firm.
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Remove from the baking dish by lifting the edges of the paper.
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Slice into pieces using a sharp knife.

Return the slice to the freezer and have as desired. The whole process is quick and having these snacks in the freezer is so handy.

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A food processor is a wonderful resource to have in a Paleo kitchen.

I hope you enjoy this raw treat. Eat it mindfully and share the recipe with a friend so that we can spread the wellness message.

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

Sensational seed and nut bars!

A delicious healthy snack bar that will add some sweetness to your day!

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Eat them straight from the freezer or pack them into the lunch box.

Having healthy snacks on hand is vital if you are going to avoid making poor food choices. Being on a restricted diet is hard enough without feeling hungry or as though you are missing out. These bars are healthy, sweet, Paleo, gluten, dairy and processed sugar-free. They are filled with natural goodness and are a favourite snack of mine. The recipe is flexible and you can change them to suit your own preferences such as leaving out the nuts, using different seeds or changing some of the quantities. All of the ingredients l use are organic and the nuts and larger seeds are activated which means l have soaked them in filtered water and sea salt for a day, rinsed them well and then dehydrated. This process helps to remove the anti-nutrients and support good digestion.

Ingredients:

1 cup activated organic sunflower seeds

1 cup activated organic pumpkin seeds

1 cup organic sesame seeds

1 cup black chia seeds

1 cup activated mixed nuts (e.g almond, walnut, and brazil)

A generous 1/2 cup organic shredded coconut

8 Medjool Dates seeded and chopped (roughly chop just to make it easier for the food processor)

A good 1/2 cup raw organic honey (use organic or regular honey if that is what you have)

A good 1/2 cup organic coconut oil

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These ingredients add a delicious flavour to the bars.

Place the nuts, seeds, shredded coconut and dates in the food processor and chop until roughly chopped. Gently warm the honey and coconut oil in a saucepan and pour into the food processor. Pulse until all there is a good consistency and all the nuts and seeds have been broken up.

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Be careful of the very sharp blade.

Have a tray ready which is lined with baking paper. Run your finger around the edge of the tray so there is a crease in the paper. Pour the ingredients onto a tray lined with baking paper. Now is a good time to have a taste test. The mix should be sweet and delicious.

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The mix is ready to be flattened.

Use a spatula to flatten the mix and make sure it is quite even across the whole tray and give special attention to the corners. I have tried a few different oven temperatures and times but basically you don’t want the oven too hot as you will burn the seeds and lose lots of nutrients, and you want to just cook it until the edges are going golden. A temperature of 160 to 170 Degrees Celsius is recommended for 30 minutes but you can guage this better after your first batch.

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Ready for the oven.

Remove the tray from the oven and let cool until cold. Another option is when it is slightly cool to place it in the freezer for an hour whilst still on the tray. Use the edges of the baking paper to carefully remove the bars as a whole from the tray and lay it on a flat bench. Cut the bars while still on the baking paper into whatever size suits you using a very sharp knife and wiping clean after cutting a row.  Another option is to use a pizza cutter and it helps to give it or the knife a wipe after each row. I think it is better to have the bars quite small as then you have more of a choice over serving size.

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Perfectly baked with golden edges. These were sliced when cool and placed in the freezer over night. They can easily be separated now and stored in a container in the freezer.

Carefully lift each bar into the container for freezing unless you are going to eat them all fresh, but they are very nice eaten when they are just out of the freezer and such a handy snack to take to work or when you are out.

The best part of the whole cooking experience is eating the crumbs. Scrape them off the baking paper and into a bowl. Enjoy! You could dip something into these crumbs such as a banana or use them as a topping.

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A delicious snack.

Something to be aware of when eating these bars is that the chia seeds can get stuck in your teeth. This is really a cosmetic issue, so it is best to do a quick tooth check after you have eaten them and you may need a tooth pick to remove them as they can be a bit stubborn.

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A sweet treat.

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

Raw seed and nut bars!

A delicious raw and frozen snack bar that will add some sweetness to your day! This is a raw version of one of my most popular recipes ‘Sensational Seed and nut bars’ which are baked in the oven and have a crispier texture. This raw version is equally delicious but has the added benefit of not being baked which preserves the nutrients in ingredients such as raw honey. 

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So simple to make and delicious.

Having healthy snacks on hand is vital if you are going to avoid making poor food choices. Being on a restricted diet is hard enough without feeling hungry or as though you are missing out. These bars are healthy, sweet, paleo, gluten, dairy and processed sugar free. They are filled with natural goodness and can be kept in an air tight container in the freezer. All of the ingredients l use are organic and the nuts and larger seeds are activated which means l have soaked them in filtered water and sea salt for a day, rinsed them well and then dehydrated. This process helps to remove the anti-nutrients and support good digestion.

Ingredients:

1 cup activated organic sunflower seeds

1 cup activated organic pumpkin seeds

1 cup organic sesame seeds

1 cup black chia seeds

1 cup activated mixed nuts (e.g almond, walnut, and brazil)

A generous 1/2 cup organic shredded coconut

8 Medjool Dates seeded and chopped (roughly chop just to make it easier for the food processor)

A good 1/2 cup raw organic honey (use organic or regular honey if that is what you have)

1 cup of organic coconut oil

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These ingredients add a delicious flavour to the bars.

Place all ingredients into the food processor and mix until well combined. If your food processor isn’t very strong pulse the nuts and dates first to break them up a bit before adding the other ingredients.

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Place all ingredients into the food processor and pulse.
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All ingredients are broken down and well mixed.

Line a glass baking dish with baking paper and pour the mix in. Now is a good time to have a taste test. The mix should be sweet and delicious. Use a spatula to flatten the mix and make sure it is quite even across the whole dish.

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Place the slice in the freezer for several hours to set.
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Remove the slice carefully from the dish by holding the edges of the baking paper.
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Carefully slice the bars length ways with a sharp knife.
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Cut the bars into the size that you would like them and place in a tub in the freezer.
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A delicious and nutritious snack.

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

Orange and Chia Seed Cake

This is a lovely moist cake which uses whole oranges to give it a beautiful flavour and texture with added sweetness from Pure Stevia Powder and Rice Malt Syrup.

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A small piece is plenty of this sweet delight.

This recipe makes 1 large cake which could easily be split into two smaller loaf tins so that some of it could be frozen and eaten at a later date. To make this cake all of the wet ingredients plus a few extras are placed in one bowl and the dry ones in another.

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Wet ingredients
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Dry ingredients

This cake also uses pure Stevia powder which is quite strong and as each person has a preference for sweet, sweeter or not so sweet some tweeking may be required. This version is quite a sweet cake so if you may wish to cut the Stevia down.

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Just a tiny amount adds a lot of sweetness.

Ingredients:

Place these ingredients into one bowl and mix together.

2 whole Navel oranges chopped and blended-skin left on (Navel oranges are so sweet. Just chop them into smallish pieces and place into the blender until a smooth consistency).

3/4 cup filtered water

4 free range eggs

The equivalent of 1/2 cup of pure stevia. This is equivalent to 24 teaspoons of sugar so l added 24 tiny scoops of the Stevia Powder using the enclosed scooper. If using Stevia granules (Natvia) then add half a cup but be guided by the instructions on your pack.

1/2 cup organic coconut oil gently melted

1/3 cup black chia seeds

1/3 cup rice malt syrup

1/2 teaspoon organic vanilla essence

In another bowl mix:

2 cups blanched almond meal

1/2 cup coconut flour

1/2 teaspoon Bicarbonate Soda (Bob’s Red Mill)

Add the dry ingredients to the wet and mix gently. Pour the mix into a greased and lined cake tin.

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Ready for the oven

Bake in a 180 degree celsius oven until firm to touch and looking golden on the edges. Let the cake cool in the tin.

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Cooling in the tin.

Cut around the edge with a knife to separate it from the tin and gently turn onto a cooling rack. Be careful as this is a very soft and moist cake. An option here if you are eating it immediately is to drizzle the cake with some freshly squeezed orange juice and top it with sliced orange.

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Really delicious when eaten freshly made.

This cake would make a lovely dessert or an afternoon treat. Just a small piece though as most of your diet should be from whole foods.

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

Superfood Balls

These are the most delicious snack and are made from the highest quality ingredients which provide a beautiful flavour combination. A delicious raw and frozen treat which you can grab from the freezer as required. They are super quick to make and are a very dense source of energy and good fats to keep you feeling great. Add your favourite SuperFood powder to increase the nutritional content and vary the flavour.

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Nutrient and flavour dense. These delights are rolled in shredded coconut.

You can coat these delights in shredded coconut or sesame seeds. This offers a different taste and texture. but the sesame seeds are messier than the coconut as the picture below shows.

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The sesame seeds love to stick to hands.

Ingredients:

1 cup of activated almonds-chopped (other nuts would also work well)

2 tablespoons coconut flour

1 level tablespoon rice malt syrup

1 teaspoon cinnamon

3/4 cup Coconut flakes

3 tablespoons black chia seeds

1 generous tablespoon of a superfood powder. I used Loving Earth Rainbow Superfood Blend (You could use other powders such as Acai or Spirulina)

2 tablespoons sesame seeds

3 tablespoons melted coconut oil

6 medjool dates-seeds removed (Dates are different sizes so put 4 in to start with and add the extra 1 or 2 if needed as they are high in fructose).

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My favourite Super Food powder 

Extra sesame seeds or shredded coconut for coating.

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Nicely processed.

Place all of the ingredients in the food processor and blend well. Take a spoonfulls of mix and shape into small balls. You need to squeeze with your hands to form a ball shape and it should feel quite moist. Roll each ball into your desired coating and quickly refrigerate or freeze. They are firm in the fridge and hard in the freezer so you can experiment with the level of firmness that you desire.

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Place in the fridge to firm up before freezing.

They keep well in a sealed container in the freezer and are an excellent snack.

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The balls can also be rolled in sesame seeds for a different effect.

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

Apricot Chicken

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.

Green smoothies: A masterpiece every time!

A few hashtags to describe a green smoothie!

#nutritious #fibre #filling #colourful #healthy #fun #vegetables #fruit #raw #vitamins #minerals #antioxidants #tastesamazing #healthychoice #green

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Filled with green goodness.

Mental and practical roadblocks people use to not have a green smoothie in their life.

It it scary to drink a green smoothie

I don’t want to drink vegetables, especially green ones

There are things in there l won’t like

I’ve never had a chia seed

I don’t have a blender

The ingredients are expensive

It will taste awful

I’d rather have a normal fruit smoothie

Do any of these sound familiar? They can all be overcome if you can think out side of your comfort zone. If you don’t have a blender they can be purchased very cheaply or you can borrow one, and if you grow your own green leafy vegetables that is another one crossed off the list.

Take the plunge and try a simple recipe for your first smoothie that is guaranteed to be delicious. You can even leave the chia seeds out.

Cos lettuce (fill up half the blender with this, but make sure it is well washed), one small banana, one navel orange, 1 tablespoon chia seeds (optional), some fresh mint and enough plain coconut water to give a good consistency to drink or you can eat it with a spoon.

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Just pile all of the ingredients into the blender and process. Pour it into a glass and enjoy!

 

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An amazing colour with a wonderful sweet flavour.

A green smoothie is different to a green juice. A juice has most of the fibre removed and is much lighter to drink and digest. When l was very unwell last year l loved having a green juice as the nutrients were quickly and easily broken down and absorbed for use in the body, whereas a smoothie was too heavy for me and l just couldn’t digest them.

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A green juice made with the Cold Pressed juicer.

Part of the joy of drinking a green smoothie is that it is green!

A green smoothie can quickly turn a not so nice colour if you add certain ingredients to it such as raspberries, blueberries or blackberries. It could go a brown colour and will taste great, but won’t look so appetising.

Choosing your ingredients:

1. Start by picking your choice of greens. You can have just the one such as cos lettuce, kale, spinach or silverbeet or a mixture. Cos lettuce is so sweet and lovely and l love the smaller green spinach leaves.

2. What liquid are you going to have in your juice? I would advise either plain coconut water or filtered water.

3. Choose the fruit you are going to add. This could be banana, apple, peach, apricot, pear, mango, pineapple, orange and mandarin as examples. Citrus is wonderful as it will help your body absorb the iron from the greens.

4. Add a few interesting things to your smoothie. Limes and lemon’s with the skin on will give the smoothie a kick, while fresh ginger and herbs such as parsley and mint will help to enhance the flavour.

5. Add additional nutrients such as chia seeds, green powders or nuts.

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This smoothie has lots of greens, a few strawberries, chia seeds, activated almonds, orange and filtered water.
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This was such a filling smoothie and there are speckles of red through it from the strawberries.

A way to combine a green smoothie with a more colourful ingredients and still have it looking good is to have some fun putting it together as in the one below. Both the green and pink sections tasted wonderful, but when mixed together were a not so nice brown colour.

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A green smoothie with a dash of colour!

The green section is cos lettuce, banana, green apple and coconut water. The pink layer is strawberries, blueberries, acai berry powder, chia seeds, banana and coconut water. I make the green part first and pour it into two glasses and wash the blender, then make the pink part. The decorative pointy bits l do with a stainless steel straw and it looks nice to drink!

A smoothie can easily be a meal if you add in good sources of protein such as chia seeds and nuts. I drink them slowly as it is a lot of liquid going into the stomach all at once and adding the nuts and chia seeds make it a bit heavier and thicker as well as slowing down the digestion of the sugars in the drink. Sometimes l have a handful of nuts with the smoothie if it has a lot of fruit in it and this balances out the snack.

The best way to get started on your smoothie adventure is to fill up your fridge with lots of healthy fresh food. Here is a quick snapshot of my fridge as it looks most of the time.

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I really need a bigger fridge!

If you have enjoyed this post please share it with a friend. You can keep up to date with my daily meals and wellness tips on Facebook: holistic wellness for life, Instagram at holistic_paleo as well as Twitter, Flickr, Tumblr and Pinterest.

Sensational seed and nut bars!

A delicious healthy snack bar that will add some sweetness to your day!

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Eat them straight from the freezer or pack them into the lunch box.

Having healthy snacks on hand is vital if you are going to avoid making poor food choices. Being on a restricted diet is hard enough without feeling hungry or as though you are missing out. These bars are healthy, sweet, paleo, gluten, dairy and processed sugar free. They are filled with natural goodness and are a favourite snack of mine. The recipe is flexible and you can change them to suit your own preferences such as leaving out the nuts, using different seeds or changing some of the quantities. All of the ingredients l use are organic and the nuts and larger seeds are activated which means l have soaked them in filtered water and sea salt for a day, rinsed them well and then dehydrated. This process helps to remove the anti-nutrients and support good digestion.

Ingredients:

1 cup activated organic sunflower seeds

1 cup activated organic pumpkin seeds

1 cup organic sesame seeds

1 cup black chia seeds

1 cup activated mixed nuts (e.g almond, walnut, and brazil)

A generous 1/2 cup organic shredded coconut

8 Medjool Dates seeded and chopped (roughly chop just to make it easier for the food processor)

A good 1/2 cup raw organic honey (use organic or regular honey if that is what you have)

A good 1/2 cup organic coconut oil

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These ingredients add a delicious flavour to the bars.

Place the nuts, seeds, shredded coconut and dates in the food processor and chop until roughly chopped. Gently warm the honey and coconut oil in a saucepan and pour into the food processor. Pulse until all there is a good consistency and all the nuts and seeds have been broken up.

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Be careful of the very sharp blade.

Have a tray ready which is lined with baking paper. Run your finger around the edge of the tray so there is a crease in the paper. Pour the ingredients onto a tray lined with baking paper. Now is a good time to have a taste test. The mix should be sweet and delicious.

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The mix is ready to be flattened.

Use a spatula to flatten the mix and make sure it is quite even across the whole tray and give special attention to the corners.

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Ready for the oven

I have tried a few different oven temperatures and times but basically you don’t want the oven too hot as you will burn the seeds and lose lots of nutrients, and you want to just cook it until the edges are going golden. I cooked mine today in a Fan Forced Convection Oven at 170 Degrees Celsius for 30 minutes. You will be able to check this after your first batch.

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Remove the tray from the oven and let cool until cold. Another option is when it is slightly cool to place it in the freezer for an hour whilst still on the tray. This is what l do now as l don’t like to wait.

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Remove from the freezer and cut.

Use the edges of the baking paper to carefully remove the bars as a whole from the tray and lay it on a flat bench. Cut the bars while still on the baking paper into whatever size suits you using a very sharp knife and wiping clean after cutting a row.  Another option is to use a pizza cutter and it helps to give it or the knife a wipe after each row. I think it is better to have the bars quite small as then you have more of a choice over serving size.

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Carefully lift each bar into the container for freezing unless you are going to eat them all fresh, but they are very nice eaten when they are just out of the freezer and such a handy snack to take to work or when you are out.

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Store in an airtight container in the freezer

The best part of the whole cooking experience is eating the crumbs. Scrape them off the baking paper and into a bowl. Enjoy! You could dip something into these crumbs such as a banana or use them as a topping.

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I love this part!

Something to be aware of when eating these bars is that the chia seeds can get stuck in your teeth. This is really a cosmetic issue, so it is best to do a quick tooth check after you have eaten them and you may need a tooth pick to remove them as they can be a bit stubborn.

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If you have enjoyed this post please share with a friend. You can follow me on Instagram, Facebook, Twitter, Flickr, Pinterest and Tumblr.

Having fun with your smoothies!

I have been experimenting with my smoothies lately and it has been great fun. I am alternating the smoothies with juices and love how the flavours change with the addition of a different ingredient and am amazed at the colours that can be produced from using fruits such as berries or vegetables like Bok Choy. I like to use the fruits and vegetables which are in season and l only add filtered water to my smoothies as l don’t drink any kind of milk.

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Colourful, delicious and nutritious.

I have been layering my smoothies to make them look more attractive and experimenting with different ingredient combinations. The smoothie above has three layers that l mixed around with the straw. The red layer is frozen raspberries and water, the green layer is cos lettuce, pineapple, green apple, banana, black chia seeds and water. The yellow layer is cantelope and mandarin. All of the layers were really nice.

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Love the colour!

The ingredients in this one are spinach, cos lettuce, pineapple, banana, green apple, black chia seeds, mint and filtered water.

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A fun looking smoothie!

This smoothie needed to be mixed to drink, but the layers added some fun to it. The green layer is cos lettuce, spinach, mint, green apple and water, while the yellow layer is mandarin, black chia seeds and water.

An interesting smoothie!
I love the layers!

This smoothie was so much fun to make and l had to mix this one to drink it also. The green layer is cos lettuce, green apple, mint and water. The yellow layer is orange, banana, chia seeds and water, and the top layer is cherries, raspberries and water.

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Both the colours had an amazing flavour.

I made this smoothie today and it was a joy to drink as both of the colour combinations had a divine flavour. The green half is cos lettuce, green apple, parsley, banana and water. The red half is blueberries, blackberries, pineapple, black chia seeds and water.

Have some fun with your smoothies and experiment with different flavours. Add in fresh ginger, herbs from the garden, lemons and limes. They are filled with so many nutrients and lots of fibre. Try to have a mix of green vegetables and fruit so the sugar load isn’t so great and just one glass is a good amount. Enjoy!

I am on Instagram at holistic_paleo and Twitter at Holistic Paleo@carolynlgray

Raspberry and coconut pancake (free of gluten, dairy and processed sugar)

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Topped with walnuts, frozen raspberries, flaked coconut and organic maple syrup.

A pancake is an enjoyable start to the day and this one is free of gluten, dairy and processed sugar. I like to use the same basic mix for all of my pancakes and make enough that it will last for a few days stored in the fridge. To change the flavour l just add different ingredients, and l find that this is a good way to add some variety to my Breakfast dishes whilst addressing my need for a diet free of gluten and which will not cause me to suffer a food intolerance/sensitivity reaction.

Place the following ingredients in a bowl and mix well with a spoon.

1 cup organic buckwheat flour

1 cup organic coconut flour

1/2 cup organic quinoa flakes

4 free range eggs

1 tablespoon black chia seeds

1 cup of frozen raspberries

Filtered water: enough to make a moist mix as the quinoa flakes and chia seeds will over time thicken the mix. You can add other types of berries here instead of raspberries depending on your preference.

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Place a small scoop of the mix onto a pre-heated non stick pan coated with a small amount of olive oil. Cook slowly until golden and then carefully flip over. To make the topping for this pancake l mixed in the blender a handful of frozen raspberries and a handful of walnuts so they were combined and l sprinkled this over the pancake. I then topped it with some flaked coconut and organic maple syrup. You can vary the toppings and another idea is to add some raspberries and water to the blender to make a liquid raspberry topping that can be poured over and around the pancake. Add just enough water until the blender will mix it and blend until a smooth consistency is achieved.

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Lemon and raspberry smoothie

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On a super hot Summer afternoon a refreshing drink is required, and a glass of this lemony drink is very fulfilling. This recipe makes several glasses and is very easy to make in your blender.

Place in the blender:

1 small lemon with the skin on-washed and seeds removed

1/2 a green apple with the skin on (or a whole one if it is small)

1 tablespoon black chia seeds

1/2 cm piece of fresh ginger (more or less depending on your liking for it)

250 ml plain coconut water

1 generous cup of frozen raspberries

Mix the ingredients on high until nicely blended then serve.

Apricot Chicken

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Apricot chicken-An old classic that l was missing eating. It was a cold day and l walked past some apricots in the fruit section of the shop and the smell was enticing. They were so juicy, ripe and delicious that l bought some with the idea of eating them but then decided to experiment with the hot pot and see what happened. The result was a most sweet and delicious apricot chicken dish that l enjoyed over the next few days.

Firstly, l chopped up about 6 free range chicken thighs and coated them in a generous amount of coconut flour.  I browned them in a pan with some coconut oil and then placed them in the hot pot. To the hot pot l added just over 1.5 litres of chicken broth that l had in the freezer, four apricots finely sliced, the green tops of a couple of spring onions, about 1/4 of a small pumpkin chopped up, 1/2 a cup of organic shredded coconut, ground black pepper, sea salt, some herbs from the garden such as mint and parsley, half a red capsicum chopped up and a few small radishes sliced finely. I let the hot pot work its magic for quite a few hours and then added 1/4 cup black chia seeds, 1/2 cup white quinoa and some green beans. Another thirty minutes or so and it was ready to serve. My casserole had quite a lot of liquid in it so l served it in a bowl but if l had cooked it longer it would have thickened a bit. I started cooking it around lunchtime so ideally you will start a bit earlier in the day, but over the next few days it thickened a bit and was so delicious as the flavours developed. There was a real sweetness to this dish from the apricots, pumpkin and coconut.

I hope you enjoy this casserole as l did.