Tag Archives: food as medicine

Recipes, Wellness

Roasted pumpkin and greens puree

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Are you living the gluten free life and looking for a healthy way to add flavour to your home cooked meals? This sauce is so delicious and easy to make. Consisting of natural and clean ingredients it will enhance your whole food ingredients and nourish you with a food as medicine approach.

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Ingredients:

Fresh pumpkin (I use 1/4 of a softer pumpkin in season so it was really sweet).

Bone broth (Home made is best from grass fed bones. I used a beef one but a chicken base would be ideal as well) (1 cup)

Spring onion green tops (1/4 cup)

1 cup of fresh rocket. This will add a peppery flavour.

1/2 cup chopped flat leaf parsley.

Sea salt and black pepper to taste.

Method:

Take the skin off the pumpkin and roast. When it is nice and soft remove from the oven and place into a high speed blender with the rest of the ingredients. Blend well & serve.

That is it! The sauce will still be warm from the heat in the pumpkin.

If you have it a second night then gently warm in a saucepan. Please do not microwave any of your food.

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As you can see from the picture above l have lathered this sauce over steamed brussel sprouts. It was magic!

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Recipes, Wellness

Baked bean, leak and flaked almond medley

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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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Recipes, Wellness

Orange and Poppy Seed Cake

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A lovely moist cake which uses whole oranges to give a beautiful flavour and texture. Low in added sugar with the use of Stevia and a small amount of Rice Malt Syrup and the natural sweetness of fresh oranges. A gorgeous cake for a celebration and very easy to make.

2014-07-06 14.04.51
A moist and lovely cake-gluten free/dairy free

This recipe can be used to make cupcakes or one whole cake. To make this cake all of the wet ingredients plus a few extras are mixed together and the dry ones in a separate bowl.

2014-07-06 09.29.10
The wet ingredients plus the poppy seeds

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

1/2 cup Stevia granules or the equivalent (There are lots on the market. If you use a very concentrated one then add less water to compensate as this recipe is based on adding half a cup of dry ingredient to the mix)

1/2 cup organic coconut oil gently melted

1/3 cup poppy seeds (more or less depending on your preference)

1/3 cup rice malt syrup

1/2 teaspoon organic vanilla essence

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Alternatively place all of the above ingredients in the blender and process. Quick and simple.

In another bowl mix:

2 cups almond meal

1/2 cup coconut flour

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

Add the wet ingredients to the dry ones and mix gently. If making a cake pour the mixture into a greased and lined cake tin. Bake in a 180 degree celsius oven until firm to touch. If making cupcakes place spoonfuls into patty pans as below and keep an eye on them in the oven as the cake will take quite a lot longer to cook than the cup cakes.

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Ready for the oven!
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I added flaked almonds onto the top of this cake for a nice texture.

Let the cake cool in the tin for a few minutes and then place on a cake cooling rack.

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Look at those golden flaked almonds.
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A cute cupcake display. Add some orange pieces to compliment the cupcakes.

 

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Drizzle the cake with fresh orange juice and freshly sliced Navel orange.

This is a delightful cake with a lovely flavour. Stevia can have a bitter after taste and can take some getting used to. The deal breaker is a lower sugar content for the unusual after taste and this is something that you either like or you don’t. As a now and again treat l don’t mind the Stevia and in this cake the orange flavour dominates and it is a wonderful treat for those of us living on restricted diets.

If you enjoyed this post please share with a friend and don’t forget to tune into my new Wellness Podcast.

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Recipes

Rustic Sunflower Seed Pizza

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Sunflower seeds make a tasty, firm and filling base for this gluten and dairy free pizza. Enjoy a classic favourite with a twist which is a nice sometimes choice to brighten up your meal options when you are eating a restricted diet. 

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A hearty meal.

Ingredients:

2 cups of raw activated sunflower seeds

2 free range eggs

1/2 cup of coconut flour

1/4 teaspoon sea salt and ground black pepper to taste

2 tablespoons olive oil

Herbs (add your favourite herbs for an extra tasty base).

Method:

Place all ingredients in the food processor (chopping blade) and process until the sunflower seeds are broken down to resemble an almond meal type consistency (rustic look).

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The processed mixture

This mix will make three pizzas. The base is very filling and quite dry so it needs a generous layer of moist toppings. Divide the mix into three and roll each pile into a ball.

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Use a rolling pin and your hands to gently roll the mix out. Make the edges neat with the back of a spoon. Ensure the base is well compressed.
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Pre-bake the base in a 180 degree celsius oven until the edges are turning golden. Let cool.
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Place your toppings on the base. I used a lovely spicy mince that was cooked, a large beaten egg and fresh rosemary. You can add more toppings than this as the base can hold them well.
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The cooked pizza.
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Top with rocket and enjoy.

This pizza was very nice cold the next day. It is extremely filling so you don’t need a huge serve. I would add a moist salad to it as well that has a dressing plus avocado as an example.

I have just launched my new Wellness podcast on iTunes. You can subscribe on your iPhone or iPad by downloading the Podcast App. Please leave me a 5 star rating if you enjoy the show as this will help me to climb the charts. 

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

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You can also listen to the show on my new website at http://www.thewellnessbuzzpodcast.com

Wellness

Orange and poppy seed cake with whole oranges (gluten and dairyfree)

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I am reposting the recipe for this delightful cake as l have had so much wonderful feedback. This is a lovely moist cake which uses whole oranges to give it a beautiful flavour and texture. I don’t normally cook with stevia but l had some in the cupboard and thought it would add a nice sweetness to the cake and used it in conjunction with Rice Malt Syrup which worked well.

2014-07-06 14.04.51
A moist and lovely cake-gluten free/dairy free

This recipe makes 12 cupcakes and 1 whole cake so it could be halved if desired. To make this cake all of the wet ingredients plus a few extras are placed in one bowl and the dry ones in another.

2014-07-06 09.29.10
The wet ingredients plus the poppy seeds

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

1/2 cup stevia granules

1/2 cup organic coconut oil gently melted

1/3 cup poppy seeds (more or less depending on your preference)

1/3 cup rice malt syrup

1/2 teaspoon organic vanilla essence

In another bowl mix:

2 cups 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. If making cupcakes place spoonfuls into patty pans as below.

2014-07-06 09.35.40
Ready for the oven!

If making a cake pour half the mix into a greased and lined cake tin. Bake both in a 180 degree celsius oven until firm to touch. The cake will take quite a lot longer than the cup cakes.

2014-07-06 10.07.50
A cute cupcake display. Add some orange pieces to compliment the cupcakes.

Let the cake cool in the tin for a few minutes and then place on a cake cooling rack. I drizzled the cake with some fresh orange juice and topped with sliced orange. I admit to having a cupcake and a piece of cake and my preference is for the cake as the extra juice and orange slice really added to the flavour.

2014-07-06 11.01.10
Drizzle the cake with fresh orange juice and freshly sliced Navel orange.

This is a delightful cake and the flavour turned out really delicious and it is a wonderful treat for those of us living on restricted diets.

If you enjoyed this post please share with a friend. You can also follow me on Instagram: holistic_paleo, Facebook, Pinterest, Tumblr, Twitter or Flickr.

Recipes, Wellness

Having fun with your smoothies!

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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

Wellness

Orange and poppy seed cake with whole oranges (gluten and dairyfree)

Leave a comment

This is a lovely moist cake which uses whole oranges to give it a beautiful flavour and texture. I don’t normally cook with stevia but l had some in the cupboard and thought it would add a nice sweetness to the cake and used it in conjunction with Rice Malt Syrup which worked well.

2014-07-06 14.04.51
A moist and lovely cake-gluten free/dairy free

This recipe makes 12 cupcakes and 1 cake so it could be halved if desired. To make this cake all of the wet ingredients plus a few extras are placed in one bowl and the dry ones in another.

2014-07-06 09.29.10
The wet ingredients plus the poppy seeds

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

1/2 cup stevia granules

1/2 cup organic coconut oil gently melted

1/3 cup poppy seeds (more or less depending on your preference)

1/3 cup rice malt syrup

1/2 teaspoon organic vanilla essence

In another bowl mix:

2 cups 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. If making cupcakes place spoonfuls into patty pans as below.

2014-07-06 09.35.40
Ready for the oven!

If making a cake pour half the mix into a greased and lined cake tin. Bake both in a 180 degree celsius oven until firm to touch. The cake will take quite a lot longer than the cup cakes.

2014-07-06 10.07.50
A cute cupcake display. Add some orange pieces to compliment the cupcakes.

Let the cake cool in the tin for a few minutes and then place on a cake cooling rack. I drizzled the cake with some fresh orange juice and topped with sliced orange. I admit to having a cupcake and a piece of cake and my preference is for the cake as the extra juice and orange slice really added to the flavour.

2014-07-06 11.01.10
Drizzle the cake with fresh orange juice and freshly sliced Navel orange.

This is a delightful cake and the flavour turned out really delicious and it is a wonderful treat for those of us living on restricted diets.

If you enjoyed this post please share with a friend. You can follow me on:

Facebook: holistic wellness for life

Twitter: holistic paleo @carolynlgray

Instagram: holistic_paleo