Tag Archives: eat a rainbow

My green smoothie creation!

My smoothie recipe! I have this green smoothie most days of the week. The ingredients are quite constant with a few variations now and then. It is really delicious, highly nutritious and very filling. Detox, up the greens in your diet and be kind to your digestive system.

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So green!

I have a basic list of ingredients which suits me. You will want to tweek the recipe to suits your tastes and likes. I make a whole blender full of smoothie which sometimes lasts just one day but mostly now l drink it over two days. Sometimes l drink the smoothie in the morning, especially in the warmer weather but often it replaces lunch. I keep it in great containers that are so convenient to take with me when l am out and about. I use a high speed blender which l love. It breaks up the ingredients and is large enough to make a big batch. I fill the blender so it is over flowing as the greens really break down.

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The Recipe:

1 tablespoon black chia seeds

1 tablespoon flax seeds

1 teaspoon greens powder

1 cup coconut water

1/2 to 1 cup filtered water (depending on how thick you want the smoothie)

1/4 to 1/2 of a lemon or lime

1/2 cup frozen pineapple (strawberries, berries, banana etc)

2 large stalks of fresh celery

Lots of greens. Examples are half a small cos lettuce  and 2 cups of fresh spinach (try not to overload on the spinach or kale as examples due to oxalate content)

A small handful of fresh mint

Place all of the ingredients in the blender and mix well. I usually need to stop and use the pusher to fit it all in the blender.

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The blender is full and often over flowing.

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Buy a good quality greens powder

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Invest in some good containers.

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A smoothie on the go. Break down those barriers to eating well.

Adjust the recipe to suit your own needs. It may take time to drink a smoothie that is this green. You can add a bit more fruit when starting out. There is so much fibre and goodness in this drink. Over time you will grow to love this liquid gold and will adapt the recipe to suit your own needs and lifestyle.

I take liquid fish oil each day and add it to my smoothie. It can be a great place to add those supplements that may be otherwise difficult to take. Use the drink to your advantage and to make a meal out of it add some nuts to snack on, beef jerkey or piece of whole fruit such as an orange. Keep your diet natural and see the benefits.

Have you listened to the Wellness Buzz Podcast? 

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Baked bean, leak and flaked almond medley

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. 

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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.

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Place in a 180 degree celsius oven and bake until just turning golden.

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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.

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Sweet Potato Rosti

A Sweet and delicious meal option that can be served hot or cold. Make them the feature of the meal, a side dish or a snack. Easy to make and a meat free, tasty and versatile Rosti that is gluten, dairy and sugar free.

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Served here with a pan fried egg and a colourful salad.

Ingredients:

Two medium sized orange sweet potato coursely grated

6 free range or organic eggs (700g)

Pink rock salt/Celtic Sea sat and Ground Black pepper to taste

One small onion (any variety or spring onions)-diced

A handful of fresh flat leaf parsley (add other herbs if you have them)-chopped

1 generous tablespoon Coconut Flour

Method:

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Mix all ingredients in a bowl

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Place spoonfuls into a medium heated pan using a healthy oil (olive oil or coconut oil) and gently fry.

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Gently turn over and fry the second side.

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The Rosti hold together well and can be picked up without falling apart.

2015-08-10 19.27.24I have a new podcast and would love you to listen and leave a review on iTunes. Just search The Wellness Buzz Podcast. I hope you enjoy it!

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Raw organic blueberry and coconut tart

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

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#decadent #rich #creamy #musthave

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

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

Base:

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

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A firm base is required.

Filling:

Into the food processor (chopping blade) place:

1 ripe avocado (large)

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

1 cup of raw activated cashews

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

1/2 cup shredded coconut

1 teaspoon cinnamon

4 medjool dates (seeds removed)

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Ready to be mixed.

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Process well and watch the colour develop. Mix until smooth.

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Pile it on top of the base and smooth out evenly with a spatula. Place in the freezer to set for a few hours.

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

My new Wellness podcast has launched this week. You can subscribe to it on iTunes on your iPad or iPhone by downloading the Podcast App. I would love your support and leaving me a 5 star rating if you like the show will help me to climb the charts.

https://itunes.apple.com/au/podcast/thewellnessbuzzpodcasts-podcast/id1013658205

You can also listen on my new Website at http://www.thewellnessbuzzpodcast.com

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You can also follow me on Instagram at holistic_paleo and l now have a new Facebook page called Gluten Free Central.

Chunky Beetroot and Kale puree

Roasted beetroot and kale are combined to create a magnificent dish which will add colour and flavour to your meals. There is a delicious sweetness provided by the beetroot and a powerful selection of ingredients to add nutrition to your meals.

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What a stunning colour! Pick a beetroot that is hard and firm. This is a sign of freshness.

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This is curly kale but you can use Tuscan kale as well.

The most important aspect of any dish is fresh ingredients. This dish requires fresh kale (any variety), a large whole beetroot, 1/4 cup home made stock, 1/2 a red onion, pink rock salt and black pepper (to taste).

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A really good looking beetroot.

Chop the ends off the beetroot and peel or wash well. Chop into smallish pieces and roast with some olive oil until soft.

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Kale needs to be organic if possible and washed very well as it is mentioned on the Environmental Working group’s 2015 list of vegetables high in pesticide contamination. I can understand why it is sprayed as the cabbage moths are very damaging to the crops, but it is better to have kale with a few holes in it than to be looking perfect.

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Soaking in filtered water and vinegar. Rinse well.

Place the roasted beetroot in the food processor when just out of the oven and then the rest of the ingredients as the heat will steam them. Process until not quite a puree. Chunky is good. Serve asap with your meal.

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With lettuce wraps and spicy beef strips.

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An alternative version of the lettuce wraps meal but this time with added pan fried brussel sprouts.

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So simple but a side dish that can be used over several days. It re-heats well in a saucepan and is a colour sensation which will excite your taste buds.

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You can follow me daily on Instagram at holistic_paleo! See what l cook and eat everyday. You can also book a consultation with me online or in person.

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Rolled Chicken Breast

A delicious herb and nut filling compliments the tenderness of the chicken breast to form the base of the meal. Served hot or cold, each rolled chicken breast serves three people if you have a portion as in the pictures below which highlights the importance of balancing the meal out with an abundance of healthy raw and cooked vegetables.

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Serve cold with salad or vegetables.

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Served hot out of the pan with honey and sesame pumpkin, steamed brussel sprouts and baked swede chips.

You can use as many chicken breasts as you like but l buy the free-range breasts in a pack of two. Give them a good wash with filtered water and pat dry.

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Place the chicken breast in between two pieces of cling wrap. Put a tea towel under the chopping board in preparation for the flattening of the chicken as this will make the noise less and stop the board moving on the bench.

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Flatten the chicken so that it is a nice shape by gently pounding it with a wooden rolling pin.

Make the filling by combining all of the ingredients in a food processor, or alternatively cut and chop them by hand and mix in a bowl. Change any of the ingredients if you don’t like the flavour combination or add in some more spices. The ingredients below don’t have to be exact as long as there are a good mix of flavours.

Ingredients for the filling:

4 brussel sprouts

2 spring onion green tops

1/2 cup raw activated walnuts

1/4 cup raw activated pepitas (pumpkin seeds)

Pink rock salt and ground black pepper

1 tablespoon organic coconut oil

1/2 cup fresh parsley and mint (or any other herbs you have)

A few leaves of silverbeet (use spinach, kale or bok choy as an alternative)

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A food processor is convenient here but not essential.

Spread the filling on top of the chicken breasts.

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The free range chicken breasts flattened and topped with the filling.

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Roll the breast around the filling

Use kitchen string to gently hold the breast in place. Tie the string at each end and push in any filling that has come out. Gently lift onto a lined baking tray and drizzle with your favourite oil, pink rock salt and black pepper.

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The rolled and tied chicken breast drizzled with extra virgin olive oil, pink rock salt and black pepper.

Cover with foil and place in the oven. Cook until the chicken is golden and then take the foil off and let it brown or place under the grill ensuring it doesn’t dry out.

Another option is to pan fry the rolled chicken which will give a more golden appearance.

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Cook on a very low heat with the lid on.

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Both the oven and fry pan methods work well.

Carefully cut the string along the length of the chicken and remove. Let the chicken rest for a few minutes before serving.

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Golden and delicious

There are so many fillings that would be delicious with this recipe. I am going to try a pumpkin or sweet potato filling next, but the combinations are really endless.

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Have one for dinner and the second one cold the next day. A great way to add variety to the same dish and the flavours are quite different between the warm and cold versions.

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If rolling the chicken is a challenge just slice the breast down the middle and stuff with the filling. This filling in this meal was just silverbeet, spring onion green tops, coconut oil, walnuts and seasoning.

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Vegetable Spaghetti Pizza!

Vegetable spaghetti is a versatile, flavoursome and low carbohydrate food and in this recipe it is used as the main ingredient in the base of this delightful pizza. Gluten and dairy free, Paleo friendly, colourful and tasty. A meal to satisfy those who have been missing this traditional favourite.

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Paleo friendly and delicious.

If you are avoiding nightshades then leave the tomato paste off and use olive oil as the topping, leave off the capsicum and drizzle an egg over the top.

Ingredients: Base

1 whole baked Vegetable Spaghetti

1 cup of raw activated pumpkin seeds

1/2 red onion

1 tablespoon coconut oil

2 tablespoons coconut flour

Pink rock salt and black pepper

Method: Base

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Cut the vegetable spaghetti lengthways in half using a serrated knife.

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Clean out the seeds and pulp with a spoon.

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Drizzle with olive oil and sprinkle with pink rock salt and black pepper.

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Bake in a 180 Degree Celsius oven until golden and soft.

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Scrape out the vegetable spaghetti with a fork.

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Place in a sieve and squeeze the excess moisture out.

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Place all of the base ingredients in the food processor with the vegetable spaghetti.

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The mixture now looks like a dough.

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Place a generous piece of baking paper over the pizza tray and carefully and evenly flatten out the mixture.

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Bake the base in a 180 Degree Celsius oven for 10 minutes.

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Cover the base with your favourite ingredients. Keep it simple so the weight of the ingredients doesn’t overwhelm the base.

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Colourful and delicious. A family favourite and no-one will guess what the base is made from.

When the pizza is cooked remove from the oven and slice using a pizza slicer. It will smell delicious. Serve on its own or with your favourite meat. You will be able to carefully pick this pizza up with your hand but l would eat it with a knife and fork.

Enjoy this delicious version of a gluten and dairy free pizza made with all natural ingredients.

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

I hope your Paleo journey is going well well. I consult online and in person if you would love some support. Visit my website for details. 

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