A divine combination of sweet cherries, coconut and chocolate in this raw, dairy and gluten free slice. Mix it up and use a combination of cherries and raspberries for added colour and flavour.
1 generous cup of fresh or frozen cherries (seeds removed). (Try 1/2 cherries & 1/2 raspberries)
1 cup organic coconut oil
1 cup of raw activated almonds
A pinch of sea salt
1/3 cup rice malt syrup (or similar liquid sugar)
1 cup organic coconut flakes
1/2 cup chia seeds
Combine the base ingredients in a food processor and roughly process only as this is quite a chunky slice. Place in a small baking dish which is lined with baking paper and smooth with a spatula. Leave enough paper so it is hanging over the edges as this can be used to remove the slice when set.
The top layer: Combine in a saucepan 1 tablespoon raw cacao, 1/2 cup coconut oil and 2 tablespoons maple syrup. Heat gently and stir. Remove from heat when melted and combined.
Place the slice into the freezer until set. Remove from the freezer and slice.
This slice can be eaten straight away or stored in the freezer in an airtight container. Enjoy!
A crunchy and crumbly gluten and dairy free bread for those times when nothing else will do. Eat it straight out of the oven or keep it in the freezer and lightly grill for a quick meal.
This recipes uses whole sunflower and pumpkin seeds which gives a rustic appearance and texture but if you want a more refined loaf you could process these slightly before mixing. The pepitas are extra crunchy and the small pile left on the chopping board after cutting could be saved to pour on top of a salad for some extra crunch.
3/4 cup Coconut flour
3/4 cup Buckwheat flour
1 cup Almond meal
1/2 cup LSA
1 generous cup of seeds – a mix of whatever you like but l recommend organic sesame seeds, poppy seeds, activated sunflower and pumpkin seeds.
1/4 cup black chia seeds
3 teaspoons gluten free baking powder
4 free range eggs
A generous 1/4 cup organic coconut oil gently melted
Filtered water-approximately 1 cup (you could use almond or oat milk if you can have those)
Find a suitable baking dish. I have tried this with a small square cake tin or a rectangular loaf tin. Either one is fine. Grease and line the base. Mix all of the dry ingredients together except the chia seeds. Mix together in a separate bowl the eggs, warm coconut oil, 1 cup of water and chia seeds. Add the wet ingredients to the dry ingredients. Mix and add extra water as required. The mix should look moist but not wet.
Put the dough into the baking dish and push down so that the top looks nice and even. Place in a pre-heated 180 degree oven for about one hour or until nice and golden.
Turn out onto a cooling rack and when cool cut into slices with a serrated knife.
It will hold together better if the slices are thicker (approximately 1.5cm). The crunchy end bits are the best.
The middle bits can be grilled when required to give them some extra crunchiness. You can do this straight from the freezer and then top the bread with your favourite toppings such as avocado and tomato.
My new Wellness Podcast! I would love you to have a listen and leave a five star review and rating on iTunes.
A delicious healthy snack bar that will add some sweetness to your day!
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.
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
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.
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.
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.
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.
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.
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.
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.
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!
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.
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).
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.
Place in the oven and cook until golden on top and just coming away from the edge of the baking dish.
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.
When the slice has cooled cut into small pieces and display on a nice plate.
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.
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
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.
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.
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)
1 1/2 cups of coconut flakes (or use shredded or dessicated coconut)
1/4 cup raw honey
2 tablespoons raw cacao
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.
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.
A creamy and satisfying raw and frozen slice which has a very high healthy fat content and is flavoured with the amazing Acai Berry Powder which is an excellent source of anti-oxidants.
I have used a home made almond nut butter in this recipe but you could use one that has been commercially made. I like to activate my nuts to remove the anti-nutrients and by making the nut butter myself l can be assured of the ingredient content.
Making the Nut Butter:
You require 2 cups of raw nuts which have been soaked in filtered water and 1 tablespoon of sea salt for up to 24 hours for hard nuts such as almonds and around 6 hours for softer nuts such as cashews. They then need to be dehydrated as otherwise the nut butter will be too moist. Rinse well then add to the food processor with the chopping blade attachment and 1 cup of organic coconut oil, 2 pinches of pink Himalayan Rock Salt and 1 teaspoon of raw organic honey. Process until creamy. This can take up to ten minutes and it is a good idea to stop the food processor and wipe down the edges with a spatula so everything is evenly processed. You can keep this nut butter in the fridge for several days or use some of it as a spread and the rest in this lovely slice recipe.
Making the Slice:
1 1/2 cups of home made nut butter (I used almond)
1 1/2 cups raw activated cashews
3 level tablespoons raw organic honey
2 generous tablespoons Acai Berry Powder (This can be substituted for another Superfood powder or raw cacao).
Add the ingredients to the food processor using the chopping blade. Process until well combined. Place the ingredients in a dish generously lined with baking paper and smooth out with a spatula.
Place in the freezer to set for a couple of hours then slice into portions and return to the freezer.
As this slice has a high healthy fat content it does soften quite quickly when at room temperature and l prefer to eat it straight from the freezer.
You can follow me daily on Instagram at holistic_paleo and Facebook at Primal Living Melbourne and Holistic Wellness For Life.
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.
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.
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).
Extra sesame seeds or shredded coconut for coating.
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.
They keep well in a sealed container in the freezer and are an excellent snack.
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.
Sweet potatoes are versatile, sweet, nutritious and affordable!
Oh, how l love the sweet potato which is also known as kumara or yam. Not much to look at in the shops, but once cooked the flavour is enticing.
Sweet Potato is a good source of complex carbohydrates, dietary fibre and beta carotene, and this root vegetable also has modest amounts of Vitamin C, Iron, Calcium, Vitamin B6 and Magnesium.
Since l stopped eating processed sugar l like to include foods which are naturally sweet as part of my everyday diet. The sweet potato is a lovely addition to a meal because of its beautiful sweet taste, soft texture and bright colour. It is extremely easy to cook with and difficult to ruin. I am amazed at the lovely flavour it adds to baked goods such as cakes and pancakes and although l prefer it cooked it can be a good addition raw to a smoothie.
I can’t remember when l first ate a sweet potato but it certainly wasn’t until l was an adult. It has some similarities in flavour and colour to the pumpkin but holds together better when cooked and is especially delicious cut into chips. Sweet Potatoes can be bought quite small or enormously large, and the surprising thing is that in my experience the flavour is the same whatever size you buy. They are also available with a red skin and a white flesh and this is one of those times when your taste buds can get very confused as the taste is the same as the orange version. I have to admit here that l have on occasion tricked my children into thinking they were eating normal potato when in fact it was the red sweet potato just to get them to try a new vegetable.
How many ways can one vegetable be used in recipes?
Here are a few more pictures of how l have used the sweet potato in my cooking:
I hope you can enjoy the sweet potato as much as l do and make it a regular part of your meals.
If you have enjoyed this post please share with a friend. You can follow me daily on Instagram at holistic_paleo.
Here is a link to a great online book store where you can purchase some Paleo and wellness books.
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.
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.
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.
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.
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.
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.
Live & eat mindfully. Gluten & dairy free recipes.