Tag Archives: natural

Perfect Pancakes

Start your day with a delicious flavoursome pancake which is gluten, dairy and processed sugar free. Make a batch of mix up for the week and enjoy a breakfast which is quick to prepare, colourful and very tasty. Easily adapt this recipe to suit your own tastes and to provide variation to your diet.

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Top the pancake with your favourite fruit, seeds, nuts, coconut flakes and some maple syrup.

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This pancake features seasonal mandarin with cinnamon.

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Some lovely kiwi fruit and banana add an interesting element to this pancake.

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Pureed raspberries with banana, seeds, nuts and maple syrup

Basic Recipe: This is the basic recipe that you can make at the start of the week.

1 cup coconut flour

1/2 cup buckwheat flour

2 free ranges eggs

Filtered water (enough to make a moist dough)

Additions to the basic recipe: Add different flavours to your mix by adding grated beetroot, grated sweet potato, grated carrot, cinnamon, chia seeds, apple, flaked almonds or coconut flakes as examples.

Method: This is a small pancake so once you have made your dough you just need to an amount to form a small ball which you can then flatten in your hands before placing into a pan with some oil. I usually use olive oil or coconut oil. Just a small amount. Gently cook until golden then flip over. A guide to the size of the pancake is to make it just bigger than an egg ring when flat and then the toppings fill out the meal.

Toppings: This is where you give your pancake a personality by adding fruit, nuts, seeds, coconut flakes and a natural sugar. I activate my nuts and seeds and keep them in tubs in the fridge and freezer so they are always on hand. This part of the meal preparation takes just a few minutes. I like to use either organic maple syrup or organic raw honey. They have a different flavour but ensure it is just a teaspoon. Such a quick meal to make and you can really make it look pretty and impress everyone with your skills. My new podcast has just launched and l would love you to subscribe and leave me a rating/review.

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1500 photo A magnificent beetroot and coconut pancake topped with seasonal mandarin.

You can subscribe through Stitcher and iTunes. Support your wellbeing today and listen as you drive, cook or exercise. stitcher podcastI have also become an affiliate for Froothie and you can buy the latest range by clicking on the link below. I have the Optimum 9400 High Speed blender and really love it. I use it to make smoothies and sauces mostly. It is very powerful and handles ice really well. froothie 9400 You can also follow me on Instagram at holistic_paleo or on Facebook at Holistic Wellness For Life, Primal Living Melbourne or Gluten Free Central.

Roasted Vegetable Puree (to spice up your meals)

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. 

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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.

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Roasted Sweet Potato

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Roasted 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.

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A sweet potato puree next to a chicken broth.

Serve on you favourite meal.

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Beetroot Vegetable Puree with grass fed beef, sweet potato noodles and rocket.

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You can pour it into a nice jug to have on the table and use the leftovers the next day.

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Pumpkin, chicken stock, parsley and seasonings made this a wonderful choice.

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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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Lunch box bars

These are delicious lunch box bars that are raw, frozen and highly nutritious. With the help of a food processor these are so quick to make with just a few simple and natural ingredients. This recipe can also be made without a food processor but the mix may not hold together as well and be more like a trail mix. 2015-07-02 12.08.18

 Into the food processor (chopping blade) place: 

1 cup pumpkin seeds

1 cup sunflower seeds

1 cup sesame seeds

1 cup coconut flakes

1 cup chia seeds

1/4 teaspoon sea salt.

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Nicely broken down

Other ingredients:

1 cup organic coconut oil

1/2 cup raw organic honey

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Place your coconut oil in the saucepan. If it is hot weather the oil will already be either soft or a liquid so you won’t need to do this step.

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Gently melt the coconut oil

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Add the oil to the dry ingredients and then add the honey. Mix well. You may need to gently warm the honey but don’t melt on a high heat as this will damage the nutrients. I often just place the jar under warm running water.

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This pan is a good shape and size.

Place the mix into a rectangular baking tray and even out with the back of a spoon. You can line it with baking paper or if you are using a metal tray like this one can just tap the bottom to remove it when frozen. Ensure it is pressed very firmly. I like to cut the mix into bars at this point but you can also do it later when the slab comes out of the freezer. If you do it now then when frozen the pieces just snap apart, whereas later you will slice the slab with a knife.

Place into the freezer for about an hour and then either snap the pieces apart of slice. Return to the freezer and eat as desired. So delicious.

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I cut this batch after they were frozen. Slightly messy but you get to eat the crumbs.

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Nicely cut into bars

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A proud moment launching my own podcast.

Superfood Balls

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.

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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.

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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).

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My favourite Super Food powder 

Extra sesame seeds or shredded coconut for coating.

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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.

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Place in the fridge to firm up before freezing.

They keep well in a sealed container in the freezer and are an excellent snack.

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The balls can also be rolled in sesame seeds for a different effect.

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.

Making your own mince meat

Making your own mince meat takes just a short time and with the aid of a good food processor is a simple process, plus you will know that it is fresh and preservative free. I have demonstrated how to make beef mince here but you could follow the procedure with any kind of boneless meat.

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It is easy, healthy, economical and a good decision for you and your family.

Firstly, purchase a good quality piece of grass fed beef which you will need to buy from a local butcher or Farmer’s Market as examples.

2015-01-01 14.48.04 Unwrap the meat and give it a good wash with cool filtered water.

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This piece was quite large so l decided to roast half and mince the other half.

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Dice the beef so it can be minced in the food processor.

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Place the diced beef into the food processor using the chopping blade. If you have a large amount, mince it in small batches.

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Process until the beef looks like mince. It is now ready to use in your favourite dish.

If you have too much mince you can easily freeze this to use at a later date.

For the latest meal and recipe ideas please follow me on Facebook at Holistic Wellness For Life or Primal Living Melbourne. I am also on Instagram at holistic_paleo for quick updates. 

Decadent Chocolate Mousse

Oh, what a decadent Paleo treat this is! Except it is made from all healthy ingredients and is gluten, dairy and processed sugar free. 

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Chocolate and cherries. A wonderful combination.

The mousse can also be used as part of a fancy dessert such as below where it is on top of a chocolate tart (see recipe in dessert section) and topped with a chocolate ball (see recipe section). The strawberries add so much colour to the dish and l topped it all with some finely sliced Loving Earth Organic Raw Chocolate.

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Strawberries and chocolate. What a combination!

In this picture l added the mousse to a berry pancake which was made using Buckwheat & Coconut flours, eggs, water, chia seeds and berries.

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Chocolate and berry pancake.

This mouse will last a few days and is better after it has set in the fridge and even better the next day, although a taste as soon as it is made is definitely advised as it is so delicious! 

The ingredients for the mousse are:

2 ripe avocados, peeled and stone removed

40g raw organic cacao powder (approximately 1 generous tablespoon)

2 tablespoons raw organic honey

85g medjool dates, pitted & soaked in warm water for 20 minutes, then drained (I usually can’t wait the 20 minutes and just give them a quick soak).

1 teaspoon cinnamon

1 vanilla pod, split lengthways & seeds scraped (I often use organic vanilla essence-1/2 a teaspoon)

Combine all of the ingredients in a food processor and blend until smooth. That’s it. Now taste test!

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Pure chocolate mousse!

I have called this chocolate mousse extreme because for me this is an extreme taste sensation and indulgence. Living with food intolerances, sensitivities and a limited diet is a daily challenge and a dish like this can brighten up my whole world.

If you have enjoyed this post please share with a friend. You can follow me on Instagram at holistic_paleo or Facebook at Holistic Wellness For Life or Primal Living Melbourne.  Thanks Carolyn

I can advise you on all of your dietary needs. I am available for online consultations and my focus is Paleo nutrition and how to achieve your nutritional and life goals.

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Apricot Chicken

An old classic revamped to be Paleo friendly and delicously sweet.

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The sweetest and most delicious dish.T

Apricots are a seasonal fruit so l would use the fresh fruit where possible as when ripe they have the loveliest flavour and aroma. Apricots are also available preserved so just look for a good quality product i.e local and organic.

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This can be cooked in a pot on the stove or a casserole dish.

 

Ingredients:

6 free range chicken thighs diced and coated in coconut flour

1.5 litres of home made chicken stock

4 apricots (seeds removed) and finely chopped.

The green tops of two spring onions (sliced)

1/4 of a small pumpkin diced

1/2 cup organic shredded coconut

ground black pepper and pink rock salt to season

Fresh herbs such as parsley and mint

1/2 a red capsicum diced

4 small radishes sliced.

1/4 cup black chia seeds added near the end of cooking

Optional: 1/2 cup quinoa which has been pre-soaked and rinsed, plus a handful of sliced green beans.

Method:

Brown the flour coated chicken thighs in a pan with some coconut oil and then placed them in the hot pot. Add the rest of the ingredients and let cook throughout the day on a low heat. Add the chia seeds about thirty minutes before serving along with the optional quinoa and green beans. These are optional as some Paleo followers don’t consume them, but l think they are o.k once in a while and will go well with this dish. Another thirty minutes or so and your casserole will be ready to serve. The chia seeds and quinoa will help it to thicken so you can add some more if it is too runny or extra vegetables.

There was a delicious sweetness to this dish from the apricots, pumpkin and coconut which is from all natural ingredients. I hope you enjoy this casserole and share the recipe with your family and friends.