Tag Archives: coconut

Sweet potato slice

Combine the gorgeous flavour of sweet potato with warming spices and you have a delicious slice that is a taste sensation, especially if you eat it warm. Who would have thought that sweet potato would be so delicious in baked goods!

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A beautiful slice to share with your friends.

Ingredients:

1 medium sized sweet potato peeled, steamed, mashed and cooled (about 2 cups when mashed)

1 dessert spoon of granulated stevia or the equivalent of pure stevia.

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I used this product and used just two tiny scoops as there are two teaspoons in one dessert spoon

1/2 a cup of organic honey

¼ cup organic coconut oil

2 free range eggs (beaten)

1 cup of coconut flour (squash the lumps)

2 teaspoons cinnamon

¼ teaspoon ground ginger

¼ teaspoon all spice

½ teaspoon organic vanilla essence

2 teaspoons baking powder (gluten free).

Method:

Pre-heat a fan forced oven to approximately 160 degrees celsius or a bit higher depending on your oven. Grease a slice tray with organic coconut oil. I used a glass dish and that worked well. Line the base with baking paper. Gently mix all of the ingredients together with a spatula ensuring everything is evenly distributed.

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Add the sweet potato after you have mixed the rest of the ingredients.
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Mixing all of the ingredients before adding the sweet potato.
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Smooth the top of the mix with the spatula.

Place in the oven and cook until golden on top and just coming away from the edge of the baking dish.

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Let it cool in the dish and then use a knife to cut around the edge.

Place the cooling rack on top of the slice and with a t-towel so you don’t burn your hands flip the cooling rack and slice tray up-side down so that the slice is out of the dish and on the tray. You can then use a second cooling rack to turn the slice over to the right side.

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Looking and smelling delicious.

When the slice has cooled cut into small pieces and display on a nice plate.

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I transferred it from the cooling rack to a chopping board to slice.

You can wrap each piece individually with cling wrap and place in the freezer and then pop into your lunch box. This would be delicious as a dessert and eaten warm is really mouth watering. I have even eaten this slice straight from the freezer as it is also delicious frozen with a completely different texture.

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A challenge to have just one piece.

You can follow me daily on Instagram at Holistic_Paleo as l share all of my meals and some other interesting pictures. I also have two Facebook sites called Holistic Wellness For Life and Primal Living Melbourne. 

If you have enjoyed this post please share it with a friend. Thankyou Carolyn

Chunky Chocolate Mousse Slice.

A decadent and delicious healthy raw and frozen treat for the chocolate lovers. A smooth and sweet treat with chunks of nuts, free of gluten, dairy and processed sugar. Filled with healthy fats, this is a snack that can be kept in the freezer and eaten when something sweet is desired. The healthy fats come from avocados, nuts and coconut oil which are whole foods, and this slice is packed with nutritious ingredients including vitamins, minerals, fibre and anti-oxidants. 

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A warning that this is extremely delicious!

A food processor is a must to make this delight. Place all of the ingredients in the bowl with the mixer blade and process. Simple. Sometimes the medjool dates can get stuck so it is a good idea to give them a few pulses first to chop them up a bit and then add in the nuts and do the same. This recipe has the addition of a Superfood powder and l like the Loving Earth blend but you can easily replace it with your own favourite.

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One of my favourites!

Ingredients:

3 cups of nuts (I like to use the harder nuts being almond, walnut or brazil. For this recipe l used all raw activated almonds but you can use a mixture)

3/4 cup coconut oil

2 Tablespoons Loving Earth Rainbow Superfood Powder

2 whole ripe avocados

6 medjool dates (stones removed)

1 1/2 cups of coconut flakes (or use shredded or dessicated coconut)

1/4 cup raw honey

2 tablespoons raw cacao

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You can see the goodness!
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Thoroughly mix the ingredients and a few unprocessed nuts are great as they add some chunkiness to the slice.

Have a taste test now and then put the slice into a baking dish lined with baking paper. I made the first batches without the baking paper and just greased the dish but the slice was a but tricky to get out of the pan so l would advise using the paper.

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Once the mixture is in the dish it needs to be smoothed out with a spatula.
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When it is smooth and even place it in the freezer for a couple of hours.
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Remove the whole slab from the baking dish and place onto a chopping board.
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Slice into squares and eat the edges that you cut off (my favourite part).
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The slice needs to be eaten straight away or placed back into the freezer.

I hope you enjoy this delicious treat which is made with real ingredients and free of so many of the nasty chemicals we are seeing in food today. As a chocolate lover l really enjoyed creating this recipe and hope you share it with your friends and have a great time making and eating it.

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

Chocolate, Coconut and Beetroot Brownie

A brownie is like a cake but cut into squares and is often used as a dessert or snack. Usually chocolate and delicious this version adds the flavours of coconut and fresh beetroot with the raw cacao to produce an interesting and quirky flavour. Out of the oven they are extremely moreish and you can adjust the level of beetroot in the brownie to suit your particular tastes. 

Ingredients:

1 cup of blanched almond meal (you will need more liquid if you use the regular almond meal as the skin is very drying).

1 cup coconut flour

1 teaspoon baking soda (Bobs Red Mill)

4 free-range or organic eggs (700g)

1 cup shredded coconut (flakes or dessicated is o.k as well)

1/2 cup coconut oil

Generous 1/4 cup rice malt syrup

12 small spoonfuls of Pure Stevia (the equivalent of 1/4 cup sugar)

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Alter the amount depending on the product you use.

1/2 cup filtered water

2 level tablespoons raw cacao

1 small raw beetroot grated (use more or less depending on your tastes).

Method: 

Place all ingredients in the food processor and give a light mix until all combined. 

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An intense colour
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Place into a baking dish greased with coconut oil.
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Cook in a pre-heated oven at 180 degrees celsius until cooked but not overly done. Let it cool in the baking dish and then transfer to the cooling rack.
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Eat while warm when it is at its best.

Have a try swapping the beetroot with other vegetables such as sweet potato.

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.

Coconut and cinnamon balls with Rainbow Superfood Blend

These tasty raw snacks have the most delicious sweet flavour and are packed with goodness. They are Paleo, gluten, dairy and processed sugar free and filled with nutritious ingredients. 

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Power packed snack.

These are the simplest balls to make and taste testing the mixture is part of the fun. You need a food processor to make these as there is quite a lot of blending required. The method is so simple with all ingredients placed into the food processor and blended until an even consistency.

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Just minutes to make with a food processor.

Ingredients:(everything organic if possible). This recipe makes approximately 12 balls. 

1 cup of raw activated nuts (l used almonds and brazil nuts)

3 tablespoons sesame seeds

2 tablespoons coconut flakes

1 teaspoon cinnamon

4 large medjool dates (seeds removed)

3 generous tablespoons coconut oil

1 level tablespoon of a superfood powder (I used Loving Earth Rainbow SuperFood blend)

Use a spoon to scoop a small amount of mixture out of the food processor and using your hands shape into a small ball. Cover in extra sesame seeds.

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Ready to be covered in sesame seeds.
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Looking good at this stage. A taste test here is highly appropriate.

Place the finished balls on a plate and place in the fridge for a couple of hours to firm up.

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A delightful Paleo snack.

As this mix makes a small quantity of balls you could keep them in the fridge for a few days and eat as desired. Alternatively you can freeze them especially if you are doubling the recipe. You can experiment with different types of superfood powders such as spirulina or acai berry or add some raw cacao for a chocolate flavour.

The Loving Earth Rainbow SuperFood Blend is in a 150g jar and cost me $45 from the health food shop. The ingredients are raw organic macqui, raw organic acai, wildcrafted gubinge, raw organic camu camu, organic spirulina and organic wheatgrass. I like adding it to raw recipes as heating it too much can impact the nutrient content.

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Paleo grass fed beef ribs

Falling off the bone with a delectable stickiness and sweet flavour. These ribs are all natural, healthy and a family favourite.

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Sticky, tasty and nutritious!

The main ingredient is the grass fed beef ribs. It is important to use the best meat possible and this will involve searching your area for a butcher who sells locally grown grass fed meat.

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Wash your ribs in filtered water in preparation for cooking.

Make a marinade using a tablespoon each of coconut oil, coconut sugar and honey. Place in a saucepan and heat gently on the stove.

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Melt the marinade ingredients gently on the stove.

Place the ribs in a bowl and mix the marinade through so they are all coated.

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Coated and ready for baking

Place the ribs into a baking tray. Season with pink rock salt and black pepper.

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I used a metal tray and didn’t use baking paper.

Cover with aluminium foil and bake in a pre-heated 180 degree celsius oven for approximately 2 hours.

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There will be a lovely aroma in your home as these ribs cook.

Serve the ribs with your favourite vegetables or salad.

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Ribs with roasted swede, sweet potato, carrot and beetroot.

The longer you cook these ribs the more tender and tasty they become. The marinade is a feature and the cooking time allows for a wonderful stickiness to develop using all natural ingredients.

You can follow me daily on Instagram at holistic_paleo and Facebook at Holistic Wellness For Life. For people in Melbourne l have started a local group for those following the Paleo/Primal lifestyle. It is called Primal BluePrint Bayside Melbourne. Anyone can like the page which is where l will share articles and information rather than recipes. 

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Coconut and lime tart with a rustic base

This is a raw and frozen tart that is delicious and flavoursome. The smooth top layer blends well with the rustic coconutty base.

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Coconut and lime are a lovely combination

There are 2 stages to this tart which are making the base and the top layer. The process is very quick and it sets in the freezer in a couple of hours.

Ingredients and method:

Base:

1 cup of nuts (I used raw activated almonds-your choice). If you want a smoother less rustic base you could use blanched almond meal. I like the base crumbly.

1 cup organic shredded coconut

8 large organic medjool dates (seeds removed)

Place all of the base ingredients in the food processor and whiz until well combined and broken down.

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The base ingredients ready to be processed.

Have a pan greased and ready. I used one where the edge is serrated and the base comes out. Grease this well with coconut oil. Place the processed mixture into the pan and push down well with a spatula and then your fingers. It should be even and well compressed.

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Pouring the base mix into the greased pan.
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The base is nice and flat and will make a good base for the tart.

Carefully place the tart in the freezer for about 30 minutes to firm up. If you use the pan l did hold the base with your hand while you do this.

Top layer:

2 large avocados (skin and seed removed)

2 generous tablespoons of raw organic honey (gently melted)

Juice and zest of one lime

1/2 cup organic coconut oil (gently melted)

1/2 cup raw macadamia nuts

1/2 cup organic shredded coconut

Place all of the ingredients in the food processor and whiz until smooth.

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Taste test to check the flavour. It should have a nice zesty lime flavour.

Pour the lime mixture onto the frozen base and spread out evenly using a spatula.

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Spread the mixture right to the edges.

When it is even place the tart gently in the freezer for a couple of hours.

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Lift gently onto a flat surface in the freezer.

Use a clean sharp knife to carefully cut the tart. Lift it onto the plate using a cake server. Serve by itself, with some fresh fruit or a topping of raw organic dark chocolate finely sliced.

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A frozen treat that you can keep in the freezer to use as needed.

This is a really lovely recipe and could be kept well covered in the freezer to use as required.

You can follow me daily on Instagram at holistic_paleo or Facebook at Holistic Wellness for Life. I am also on Pinterest, Twitter, Flickr and Tumblr.

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Raw chocolate and coconut slice

Unbelievably good! 

A delicious chocolate slice free from gluten, dairy and processed sugar, while also being incredibly nutritious.

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This will be gone in a flash!

This is a simple raw slice that l made using the food processor in just minutes. A taste test of the processed ingredients was delicious.

Ingredients:

1 cup of organic almond meal (blanched)

1/4 cup rice malt syrup

1 cup organic shredded coconut

1/2 cup organic raw coconut oil

2 generous tablespoons of organic raw cacao

6 organic medjool dates (seeds removed)

1/2 cup flaked almonds

1/2 cup macadamia nuts

Place all of the ingredients in the food processor. (The nuts could be substituted for any other kind of nut you like)

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Give all the ingredients a quick whiz in the food processor.

Place the mixture into a baking dish lined with baking paper. Push it down with a spatula so there is a nice even layer of approximately 1 cm thick. Smooth the surface with the spatula.

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The mixture is sitting on baking paper and has been smoothed out with a spatula.

Place in the freezer and when frozen cut into individual pieces. The slice freezers in about an hour and can be stored in an appropriate container in the freezer where you can just take a piece or two out as required.

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Cut the slice into individual pieces.

Note: You can buy blanched and natural almond meal. I have been using natural almond meal in most of my recipes which is almond meal with the skin on. I have now switched to blanched almond meal as it is so much softer in my baking. 

You can follow me daily on Instagram at holistic_paleo

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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.

Rustic Apple Crumble

Something sweet! My favourite flavours combined!

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

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A sweet and comforting dessert.

I have never been a lover of apple crumble or of cooked apple in general but l do like to eat something sweet once in a while. I have seen a few apple and berry crumble dishes on Instagram recently and they have been sitting in the back of my mind as l have been contemplating how to make a healthy version that would appeal to me. I literally got my favourite ingredients out of the pantry and layered them on top of one another with a wonderful result. The whole family pounced on this dish as soon as it came out of the oven and the flavours mixed together beautifully.

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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 two might do. 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.

Coconut flour Sprinkle 1 tablespoon over the apples.

Coconut flakes- Add 1 generous tablespoon over the apples.

Cinnamon- I didn’t measure this as l just sprinkled a really generous layer over the whole dish.

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

Flaked almonds- I didn’t measure this either but just sprinkled 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- I placed one generous teaspoon over the entire dish. I 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- I used a raw organic honey and drizzled 1 generous teaspoon over the whole dish.

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Ready for the oven. Just layer all the ingredients on top of each other.

Cooking instructions:

I covered the dish with aluminium foil and placed in a 180 degree pre-heated oven for about 20 minutes and then took the foil off and cooked it until the whole top was golden and looking delicious.

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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.

If you have enjoyed this post please share with a friend. I am also on Instagram, Pinterest, Flickr, Tumblr and Twitter where l share my daily recipes and meals.

Chocolate, coconut and strawberry balls (Paleo recipe)

A raw frozen treat free of gluten, dairy and processed sugar. 

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Morning snack: fresh strawberries, raw organic dark chocolate and the frozen chocolate, coconut and strawberry balls.

These little balls of sweetness are a delightful raw frozen treat to have at any time of the day and the combination of chocolate, fresh strawberries and coconut is very nice. They are quite soft at room temperature which is why they are best eaten frozen, but if a firmer ball is desired the avocado can be left out.

Ingredients:

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Fresh strawberries!
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I actually used fresh coconut, but shredded coconut is excellent.

8 medjool dates (seeded)

1 dessert spoon organic raw cacao

3 tablespoons organic coconut oil

2 cups of mixed raw nuts (I used brazil and walnuts)

8 fresh strawberries (washed and the green top removed).

2 tablespoons black chia seeds

1/2 cup organic shredded coconut (plus a bit extra for rolling the balls in)

1 small avocado (optional)

Instructions for making the balls:

Place all of the ingredients in the food processor and mix until well blended.

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Place all of the ingredients in the food processor and blend.

Use a spoon to form balls of mix and roll in the extra shredded coconut.

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Roll the balls in the extra coconut.

Place the balls in a container and place in the freezer.

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Serve the balls with some fresh strawberries.

As these balls are raw they are really quick to make and filled with wonderful nutrients. Store the balls in an airtight container in the freezer and grab one when you need a healthy snack.

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