Start your day with a warming tea that is satisfying, calming, alkalising and filling. An all natural drink that will help support your wellbeing, kick start your metabolism for the day and support the detox systems within your body. Not such an unusual flavour combination once you taste it and the inclusion of the coconut oil helps you to feel energised for hours. A great way to care and nourish your body at the start of a busy day.
Simple and quick to make on a busy day.
Ingredients:
A good quality green tea of your choice
Filtered Water
A fresh lemon
One teaspoon Organic Coconut Oil
Your favourite Mug
Simple and natural ingredients
Fill your mug with freshly boiled filtered water. Place the tea bag in and let it sit for about 5 minutes. Remove the tea bag and add the juice of a small lemon and the coconut oil.
Adding the lemon using my favourite kitchen gadget.Just a small teaspoon of coconut oil.
Gently stir the coconut oil into the drink.
The coconut oil will slowly melt.Stir the drink gently with a spoon until the oil has melted. Sip slowly and enjoy. Once the drink is 2/3’s gone fill the mug with more hot water and enjoy another cup that will still be fragrant but not quite as strong.
This is a really soothing and lovely drink that will sustain you for many hours so you can enjoy a late breakfast and focus on doing other things when the mornings are so busy. Drink this tea mindfully and think about the goodness that is going into your body and plan the day ahead of you.
An incredible combination of flavours work together to create a sumptuous healthy dish that is sure to become a family favourite. Vegetable spaghetti slices are used in this recipe which is free of grains (gluten), dairy and nightshades. The filling combines grass fed beef, vegetables and bone broth and the topping has a gorgeous coconut flavour.
A touch of rocket adds colour and texture.Purchase a vegetable spaghetti. Just one is needed to make a large lasagna.
The vegetable spaghetti is extremely versatile and it is often baked then used as a vegetable noodle but it can also be used in cooking just like a sweet potato or pumpkin which this recipe demonstrates. It slices very easily with a serrated or clean edge knife and provides a great base for flavoursome ingredients as it doesn’t have a strong flavour itself.
Start with fresh ingredients:
One whole vegetable spaghetti (if unavailable substitute with pumpkin or sweet potato)
1 kg grass fed beef mince (buy the best you can)
1 large onion (any variety-chopped)
2 cups of beef bone broth (ideally home made)
8 brussel sprouts (chopped)
1 handful of fresh flat leaf parsley (chopped)
Sea salt and ground black pepper to taste.
Extra Virgin Olive oil to fry the beef mince
Pumpkin seeds for the top layer
Topping: (use your judgement here and add more or less depending on how you like it).
1 tablespoon coconut flour
2 tablespoons shredded coconut
2 tablespoons coconut oil
Method:
Peel the vegetable spaghettiThinly slice the vegetable and remove the seeds with a spoon.Keep aside while preparing the filling.Brown the mince and onion in a large saucepan with the olive oil. When nicely browned using just a medium to low heat add the chopped brussel sprouts, parsley and seasoning. Finally add the stock and let simmer for about 15 minutes.Using a largish rectangular baking dish start layering the lasagna. The first layer is the meat filling.Next add a layer of vegetable spaghetti and repeat this three times.The final layer of meat mixture.Ensure the top layer looks nice with the vegetable spaghetti rings overlapping. Drizzle some olive oil on top and sprinkle a few pumpkin seeds across the layer.
Bake in a 180 degree celcius oven until you can see the juices bubbling and the top layer is starting to brown. At this point remove the dish from the oven and sprinkle on the flour and shredded coconut. Add small blobs of coconut oil over the top which will melt and create a gorgeous flavour.
When you have added the extra ingredients to the top layer return the dish to the oven for about ten more minutes.Remove from the oven and let sit for a few minutes before serving.This is a very economical dish that will last several nights if you are feeding a few people. It can be frozen into individual serves and can be plated up with a nice salad or colourful vegetables.
A really delicious combination of tasty vegetables with grass fed beef mince cooked over several hours to produce a lovely caramelized appearance and flavour. The combination of spices, red cabbage, sweet potato and brussel sprouts with beef mince produces a hearty and nutritious dish.
Lettuce wrapsThe most beautiful mince dish!
You can vary the vegetables such as using celery instead of brussel sprouts or celeriac, pumpkin or beetroot instead of sweet potato. The coconut amino sauce is also optional but does add a nice flavour. I don’t eat nightshades so leave it out of mine (white potoatoes, tomato, capsicum, paprika, chili as examples). If you do eat nightshades you could add in some tomato paste but l don’t think it needs it. The main thing is to experiment and adapt the recipe to suit your own needs.
Ingredients:
1kg grass fed beef mince (buy the best quality meat you can).
2 small onions diced
Spices: I used dried ginger, cumin, cinnamon and turmeric (mix these up to suit your tastes).
Seasoning: Pink rock salt and black pepper
Coconut amino sauce (1 tablespoon)
1/4 red cabbage sliced (not green cabbage).
1 largish orange sweet potato grated
6 brussel sprouts sliced
2 tablespoons coconut oil (add just before cooking in the oven).
1 cup of home made bone broth (you can add more as the meat is cooking especially if you are using a pan with a lid).
Method:
Brown the beef mince in a pan. I didn’t add any fat as there was plenty in the meat.Add the diced onion, spices, seasoning & coconut amino sauce.
Add the spices and seasoning to suit your own personal taste. I used a generous pinch of cinnamon, ginger & turmeric plus 1/2 teaspoon of cumin, 1/2 a teaspoon of pink rock salt & a pinch of black pepper.
While the meat is browning grate the vegetables. I used a food processor which was super quick.Add the grated vegetables and mix well.Mix through the bone broth and top with the coconut oil, extra pink rock salt and black pepper.
Bake uncovered in a 180 degree celsius oven for several hours. Turn with tongs every 30 minutes. The vegetables will slowly break down and caramalize while the amazing flavours develop. I served this on its own and it was a complete meal as it was. Add more stock as you turn it if you think it is a bit dry.
Alternate Prep: This dish was prepared in a pan then the oven but if you have a large pan with a lid that will work just as well and you will get a good result.
Cooking it in a pan can be a bit easier as it needs to be turned quite often, but you need a large fry pan with a lid to do this.
I really love this mince and it is so economical and a great family favourite. It is delicious eaten cold the next day and if you don’t have a large family it will last a few days.
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Add an amazing sweetness to your meals with a roasted vegetable puree. So easy to make and a wonderful natural whole food addition to your real food diet. Gluten, dairy and sugar free with different flavour options including beetroot, sweet potato and pumpkin.
Served here with a beautiful turkey burger, pan fried egg and salad.
Create this sauce very quickly using a roasted vegetable, a home made stock, seasonings and herbs with the aid of your high speed blender.
Roasted Sweet PotatoRoasted Beetroot
Once you have your freshly roasted vegetable just place it in the food processor with enough home made stock to make a smooth sauce. Add in your seasonings such as pink rock salt and black pepper and then some herbs if you like such as flat leaf parsley or spring onion green tops.
A sweet potato puree next to a chicken broth.
Serve on you favourite meal.
Beetroot Vegetable Puree with grass fed beef, sweet potato noodles and rocket.You can pour it into a nice jug to have on the table and use the leftovers the next day.Pumpkin, chicken stock, parsley and seasonings made this a wonderful choice.A cold lunch with a warm sweet potato sauce.
This is a very simple recipe but one that will brighten up your whole food meals. The colours are incredible with the natural sweetness of root vegetables.
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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.
Serve cold with salad or vegetables.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.
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.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)
A food processor is convenient here but not essential.
Spread the filling on top of the chicken breasts.
The free range chicken breasts flattened and topped with the filling.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.
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.
Cook on a very low heat with the lid on.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.
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.
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.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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Start your day with a warming tea that is satisfying, calming, alkalising and filling. An all natural drink that will help support your wellbeing, kick start your metabolism for the day and support the detox systems within your body. Not such an unusual flavour combination once you taste it and the inclusion of the coconut oil helps you to feel energised for hours. A great way to care and nourish your body at the start of a busy day.
Simple and quick to make on a busy day.
Ingredients:
A good quality green tea of your choice
Filtered Water
A fresh lemon
One teaspoon Organic Coconut Oil
Your favourite Mug
Simple and natural ingredients
Fill your mug with freshly boiled filtered water. Place the tea bag in and let it sit for about 5 minutes. Remove the tea bag and add the juice of a small lemon and the coconut oil.
Adding the lemon using my favourite kitchen gadget.Just a small teaspoon of coconut oil.
Gently stir the coconut oil into the drink.
The coconut oil will slowly melt.Stir the drink gently with a spoon until the oil has melted. Sip slowly and enjoy. Once the drink is 2/3’s gone fill the mug with more hot water and enjoy another cup that will still be fragrant but not quite as strong.
This is a really soothing and lovely drink. You will need to be close to a toilet as it does go through your system quite quickly. It keeps me sustained for many hours so l can enjoy a late breakfast and focus on doing other things when the mornings are so busy. Drink this tea mindfully and think about the goodness that is going into your body and plan the day ahead of you.
You can follow me daily on Instagram at holistic_paleo and on Facebook at Holistic Wellness For lIfe and Primal Living Melbourne.
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.
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.
I processed a few of the ingredients and then added some more. This will depend on the power of your food processor.The coconut oil can be added as a liquid which will help it blend quicker.Place into a baking dish lined with paper and smooth out evenly with a spatula. Place in the freezer until firm.Remove from the baking dish by lifting the edges of the paper.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.
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.
A delicious healthy snack bar that will add some sweetness to your day!
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
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.
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.
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.
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.
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.
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.
A sweet treat.
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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.
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
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.
Place all ingredients into the food processor and pulse.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.
Place the slice in the freezer for several hours to set.Remove the slice carefully from the dish by holding the edges of the baking paper.Carefully slice the bars length ways with a sharp knife.Cut the bars into the size that you would like them and place in a tub in the freezer.A delicious and nutritious snack.
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A crispy seed cracker with a hint of sea salt and a delicious tangy guacamole is a taste sensation and completely satisfying. Make a big batch of the crackers and have them on hand in the freezer to go with your favourite toppings.
A most delicious meal.
Making the Seed Crackers:
The seed crackers are really easy to make and just require a few ingredients plus some patience. Place one cup of water in a bowl and add to it one cup of mixed seeds (just under 1/2 cup each of raw activated pumpkin seeds and sunflower seeds. The cup will be almost full. Add on top one tablespoon of LSA mix and 2 tablespoons of black chia seeds. It’s o.k if it is overflowing a bit).
Pour the seeds into the water and give a stir.A double batch in the making
Add 1/2 a teaspoon of sea salt to the mixture and mix well. Let this sit for at least 15 minutes so it becomes a bit gluggly looking. Pre-heat the oven to 150 degrees celcius.
Pour the mixture onto a baking tray covered with a generous piece of baking paper. Smooth out with the back of a spoon until it is even and most of the tray is covered.
Place the mix into the oven for up to 1.5 hours or until the sunflower seeds are turning golden. It may require less time depending on your oven. Turn the oven off at this point and leave for one hour.
One huge cracker. Now break it into usable pieces.
The cracker mix should be able to be broken easily into pieces and used with your favourite meal, as a snack or frozen.
A delicious and versatile cracker.
Making the Guacamole:
Guacamole is very easy to make and a quick meal to create. You can use any volume of the ingredients you wish to make a dish that suits your tastes. I used two fresh avocado’s slightly mashed, 2 spring onion green tops chopped, some small orange tomatoes diced, the juice of half a lemon, pink rock salt and black pepper. Once you mix it all together you have guacamole and it is best eaten straight away. The colour of the tomatoes you use will alter the appearance of the guacamole and bright red ones look really excellent.
This is a very healthy meal or snack and one that can be enjoyed by many people. You can make a large batch of guacamole and serve as a dip with the crackers and this is sure to be popular with your family or guests.
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A really delicious combination of tasty vegetables with grass fed beef mince cooked over several hours to produce a lovely caramalized appearance and flavour. The combination of spices, red cabbage, sweet potato and brussel sprouts with beef mince produces a hearty and nutritious dish.
The most beautiful mince dish!
Ingredients:
1kg grass fed beef mince
2 small onions diced
Spices: I used dried ginger, cumin, cinnamon and turmeric
Seasoning: Pink rock salt and black pepper
Coconut amino sauce (1 tablespoon)
1/4 red cabbage sliced
1 largish orange sweet potato grated
6 brussel sprouts sliced
2 tablespoons coconut oil (add just before cooking in the oven).
1 cup of home made bone broth
Method:
Brown the beef mince in a pan. I didn’t add any fat as there was plenty in the meat.Add the diced onion, spices, seasoning & coconut amino sauce.
Add the spices and seasoning to suit your own personal taste. I used a generous pinch of cinnamon, ginger & turmeric plus 1/2 teaspoon of cumin, 1/2 a teaspoon of pink rock salt & a pinch of black pepper.
While the meat is browning grate the vegetables. I used a food processor which was super quick.Add the grated vegetables and mix well.Mix through the bone broth and top with the coconut oil, extra pink rock salt and black pepper.
Bake uncovered in a 180 degree celsius oven for several hours. Turn with tongs every 30 minutes. The vegetables will slowly break down and caramalize while the amazing flavours develop. I served this on its own and it was a complete meal as it was.
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.
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.
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).
My favourite Super Food powder
Extra sesame seeds or shredded coconut for coating.
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.
Place in the fridge to firm up before freezing.
They keep well in a sealed container in the freezer and are an excellent snack.
The balls can also be rolled in sesame seeds for a different effect.
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