Tag Archives: low carb

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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Raw Mandarin and Coconut Slice

A delightful raw slice made from mostly healthy fats with a hint of mandarin and coconut. Keep this in the freezer and grab a piece when you are on the go or just feel like a completely satisfying snack.

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A delightfully fragrant raw slice.

Ingredients:

2 cups of raw activated almonds

1 cup of organic coconut oil

2 cups of raw activated cashews

3 tablespoons raw organic honey

1/2 cup shredded coconut

The peel of two beautiful fresh in season mandarins.

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So easy to make and the mixture is delicious just like this.

Place the almonds in the food processor with the chopping blade and process until well broken down. Now add the coconut oil and chop it into small pieces or gently melt. The mix should be looking moist now. Process until you can see the mixture looking moist as the fat comes out of the nuts. Now slowly add the cashews and process followed by the rest of the ingredients. Everything should be well broken down and a quick taste test will ensure you have a good balance of ingredients.

Place the mix in a baking dish lined with baking paper. and even out with a spatula. Place in the freezer for about an hour.

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Just lift the firm slice out of the dish by holding onto the edges of the baking paper.

Carefully slice into single serves and place into a suitable container to store in the freezer.

I hope you enjoy this slice which uses whole foods and in season mandarins as the inspiration.

Please follow me on Instagram at holistic_paleo and l now have a new Facebook page called Gluten Free Central to compliment my other two pages at Holistic Wellness For Life and Primal Living Melbourne. 

Egg and Bacon Muffins

The combination of egg and bacon is very delicious and these muffins are so handy to have in the fridge. This version uses a whole egg surrounded by bacon and seasoned with just pink rock salt and black pepper. They can be the feature of your meal or a great snack option as they are delicious eaten hot or cold.

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Completely delicious!

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A simple set of steps to achieve a tasty muffin.

A really simple dish to make and a favourite with children. Grease your pan very well with coconut oil, place slices of bacon (ideally nitrate free) around the edges and break an egg (free range or organic) into each hole. Sprinkle your salt and pepper on top then bake in a 180 degree oven until the white is firm and the yolk is just cooked. If you have greased your pan well the muffins should just slip out.

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Place on a cool rack and use within a couple of days.

You can follow me on Facebook at Holistic Wellness For Life or Primal Living Melbourne. I am also available for consultations online. You can call me for a free 5 minute chat to see if l can assist you. Just click on the image below for more details.

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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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Lemon, Coconut and Chia Seed Balls.

It is so much fun to just grab a healthy treat from the freezer knowing exactly what is in it and that it is going to taste excellent and be sustaining. These little balls are packed full of healthy fats from the nuts, coconut oil & chia seeds. Whip up a batch right now!

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A tangy lemon treat.

Ingredients:

2 cups of activated nuts (I used almonds)

1 cup of activated raw cashews

1 tablespoon chia seeds

Juice and zest of one lemon

1/2 cup coconut oil

1 cup shredded coconut

1/3 cup rice malt syrup

Method:

Place all ingredients in the food processor.

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All healthy and natural

Blitz until well combined and the nuts are broken down.

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Have a taste now.

Roll into small balls using your hands.

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This recipe makes approximately 20 balls.

These will go quite firm in the fridge if you are eating them within a day or two. Otherwise keep them in the freezer and eat them frozen or let them sit for a bit until they soften. Have one or two as a snack and enjoy.

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These can be made in around 5 minutes. Vary the nuts and add different flavours that suit your tastes.

If you have enjoyed this post please share it with a friend. You can now register for my Paleo Nutrition and Primal Living Course or Paleo Weightloss Group. Both of these start in July and the details are on my website. You can also follow me daily on Instagram at holistic_paleo or on Facebook at Primal Living Melbourne or Holistic Wellness For Life. 

Caramalized vegetables and beef mince.

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.

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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:

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Brown the beef mince in a pan. I didn’t add any fat as there was plenty in the meat.

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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.

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While the meat is browning grate the vegetables. I used a food processor which was super quick.

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Add the grated vegetables and mix well.

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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.