Tag Archives: Paleo

Baked bean, leak and flaked almond medley

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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Rustic Apple Crumble

A delicious dessert for those nights when something sweet is needed. Lots of natural flavours and ingredients combined to re-create an old favourite and something of a comfort food. 

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A sweet and comforting dessert.

#apple #coconut #honey #almond #cinnamon #yum

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Once you have peeled and sliced the apples this dish takes just a minute to put together.

Ingredients/Method: Everything organic if possible.

Apples: I used four small apples but if they are very large just use two. It really depends on the size of the dish and your family. I peel the apples because of the horrible waxy coating but you could leave the skin on if they are from your own tree as an example. Core and slice the apples and place randomly in a baking dish. I used a smallish oval ceramic dish but most dishes will work well.

Coconut flour: Sprinkle 1 tablespoon over the apples.

Coconut flakes: Add 1 generous tablespoon over the apples.

Cinnamon: From one teaspoon to one tablespoon depending on how much you love cinnamon

Almond meal: Sprinkle 2 tablespoons over the apples (you could rub in the coconut oil here if you want)

Flaked almonds: Sprinkle a generous hand full over the dish. There really isn’t a limit as to how much you can put on as they go a lovely brown colour and add some crunch.

Coconut oil:  A generous teaspoon over the entire dish. Just put little bits all over the top and you can use more if you want an extra coconut flavour or you could rub it into the almond meal before you add it.

Honey: Drizzle  one teaspoon to one tablespoon of raw organic honey (or similar sweetener) over the whole dish. I would add one teaspoon of the honey but those of you with a sweeter tooth may like more.

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Ready for the oven. Just layer all the ingredients on top of each other.

Cooking instructions:

Cover the dish with aluminium foil and placed in a 180 degree pre-heated oven for about 20 minutes. Remove the foil and cooked until the top is golden and looking delicious.

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I had this plain but you could top it with a healthy ice-cream or fresh fruit.

The serving looks quite small in the photo but it is a sweet dish and l was completely satisfied after eating this. The recipe could easily be adapted by using different fruits such as peach or adding some berries to the apple.

If you have enjoyed this post please share with a friend. You can follow me daily on Instagram at holistic_paleo and don’t forget to have a listen to my new Wellness Podcast.

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I make sauces and smoothies mostly in my high speed blender.

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Orange and Poppy Seed Cake

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.

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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.

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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.

1500 photoI am also now an affiliate for two great products and companies. Have a look and let me know what you think. I have products from both and really love them. Click on the images to find out more.

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I have this model but there are lots of other products to choose from including juicers and dehydrators.

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Coconut Delight

A delicious raw and frozen chocolate and coconut treat with the added flavour of Acai Berry Powder. Completely gluten and dairy free and made from just a few simple ingredients.

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This has added Acai Berry powder but this can be left out if you want the middle to be a white colour.

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This is how it looks without the Acai Berry powder

Insides:

1 cup shredded coconut

1/2 cup coconut oil (solid)

1 heaped tablespoon Acai Berry Powder (optional)

1/4 cup Rice Malt Syrup (if you use honey just reduce the amount. Sweetness is personal but try half the amount and add more if it isn’t sweet enough for you!).

Place all ingredients in the food processor (chopping blade) and process until smooth.

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The Acai Berry powder adds a nice burst of colour but leave it out if you want a white mixture.

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This is how it looks without the Acai Berry powder. I used honey in this batch which is sweeter so just reduce the amount listed in the recipe by up to half.

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A smooth mix.

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Creamy white without the Acai Berry powder

Line your dish/pan with baking paper.

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Line your dish/pan with baking paper. This is quite a small square pan so l used two strips to line it so the corners were neat.

Use a spatula and put your mix into the dish/pan.

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Smooth out evenly.

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I made a double batch here and used a larger pan.

Place in the freezer for about an hour.

Chocolate coating:

1/2 cup coconut oil

2 tablespoons cacao

1/4 cup Rice Malt Syrup (Less if you are using honey)

1/4 cup shredded coconut

Gently melt the coconut oil and when coolish add the other ingredients to it. Stir to make a nice mixture.

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Everything is ready for the next step.

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Once the slice is firm, remove it from the freezer and slice with a very sharp knife. The size of the pieces is up to you.

Place a few pieces of slice at a time into the chocolate mix and coat. Quickly pick up with your hands and place on a cooling rack.

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Just add a few pieces at a time.

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The chocolate dries very quickly as the slice is cold.

Have a taste test and then place the slice into the freezer in an air tight container. Enjoy this lovely treat.

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Rustic seed bread

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.

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A great dipping bread.

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.

Ingredients:

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)

Method:

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.

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Let it cool for a few minutes in the baking dish

Turn out onto a cooling rack and when cool cut into slices with a serrated knife.

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When you cut the loaf collect the crumbs that fall through the board.

It will hold together better if the slices are thicker (approximately 1.5cm). The crunchy end bits are the best.

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Really crunchy and delicious

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.

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Served here with avocado, tomato, spinach and a veggie burger.

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2015-07-05 19.58.13

Banana and cinnamon cake

Banana and cinnamon are an incredible combination making this gluten and dairy free cake a wonderful choice for your next baking project. Topped with activated walnuts which provide a crunch and texture that compliment the cake, it is an all round amazing recipe which is very easy to make.

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Deliciously warm and comforting

Ingredients:

2 ripe banana’s (diced)

2 cups blanched almond meal (this will give a softer cake than regular almond meal)

1/4 cup coconut flour

6 free range eggs (700 g)

1/4 cup raw organic coconut oil

1/4 cup raw organic honey

2 teaspoons organic cinnamon

1 teaspoon bicarbonate soda (Bob’s Red Mill Aluminium Free)

Raw activated walnuts for the topping

Method:

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Grease a large loaf tin with coconut oil and line the base with baking paper.

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Place the diced banana, cinnamon and coconut oil in a saucepan and heat gently. Heat until the mix is a lovely brown colour and smells delicious (approximately 5 minutes). Remove from the heat and add the honey. Mix gently.

Place the rest of the ingredients in a mixing bowl and add the warm ingredients to it and mix well with a spatula. Pour into the baking tin and smooth out with the spatula. Top with walnuts, ensuring they are spaced evenly along the cake.

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Place in a pre-heated 180 degree celsius oven and bake until the top is just firm to push. This will depend on your own oven and it is better not to have the oven overly hot as the edges will burn and the centre of the cake will still be runny.

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The cake will be a gorgeous golden colour when cooked.

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Gently remove it from the baking pan and slice.

I hope you enjoy this cake. It is lovely when warm with a rich banana and cinnamon flavour. It is very soft and will freeze well. Below is the link to my Wellness Podcast. Please leave a review and rating on iTunes. Thankyou. 

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http://www.thewellnessbuzzpodcast.com

Vegetable Spaghetti lasagna

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.

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A touch of rocket adds colour and texture.

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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:

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Peel the vegetable spaghetti

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Thinly slice the vegetable and remove the seeds with a spoon.Keep aside while preparing the filling.

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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.

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Next add a layer of vegetable spaghetti and repeat this three times.

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The final layer of meat mixture.

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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.

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When you have added the extra ingredients to the top layer return the dish to the oven for about ten more minutes.

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Remove from the oven and let sit for a few minutes before serving.

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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.

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Served here with a colourful salad.

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Sweet Potato Rosti

A Sweet and delicious meal option that can be served hot or cold. Make them the feature of the meal, a side dish or a snack. Easy to make and a meat free, tasty and versatile Rosti that is gluten, dairy and sugar free.

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Served here with a pan fried egg and a colourful salad.

Ingredients:

Two medium sized orange sweet potato coursely grated

6 free range or organic eggs (700g)

Pink rock salt/Celtic Sea sat and Ground Black pepper to taste

One small onion (any variety or spring onions)-diced

A handful of fresh flat leaf parsley (add other herbs if you have them)-chopped

1 generous tablespoon Coconut Flour

Method:

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Mix all ingredients in a bowl

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Place spoonfuls into a medium heated pan using a healthy oil (olive oil or coconut oil) and gently fry.

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Gently turn over and fry the second side.

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The Rosti hold together well and can be picked up without falling apart.

2015-08-10 19.27.24I have a new podcast and would love you to listen and leave a review on iTunes. Just search The Wellness Buzz Podcast. I hope you enjoy it!

2015-07-05 19.58.13

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.

Caramelized Beef Mince and 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.

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Lettuce wraps

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The 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:

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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. 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.

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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.

You can follow me daily on Instagram at holistic_paleo and Facebook at Primal Living Melbourne, Gluten Free Central and Holistic Wellness For Life. 

My new podcast has just launched. I would love you to subscribe and hope you enjoy it. Click on the picture for the links.

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Raw Superfood Slice

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. This is a great grab and go snack and is just bursting with flavour and nutrition. The raw mixture when freshly made is a heavenly snack all on its own and tasting it is one of life’s pleasures.

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Extremely delicious and easy to make.

I like to activate my nuts to remove the anti-nutrients but it isn’t essential. I try to do it if l can especially for the almonds but if you are just having a small amount then you can use the raw nuts that you have.

Making the Slice:

Ingredients:

2 cups of raw activated nuts. Use a hard nut such as almonds.

1 1/2 cups raw activated cashews

1 cup of organic coconut oil

3 level tablespoons raw organic honey (Buy the best you can).

2 generous tablespoons Acai Berry Powder (This can be substituted for another Superfood powder or raw cacao).

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This powder is great in smoothies as well.

Method:

Add the almonds to the food processor (chopping blade) and process until it resembles almond meal. Add in the cashews and process. Now add in the Acai Berry Powder, honey and coconut oil (soft, chopped into small pieces or gently melted depending on the weather). I tend to just use the coconut oil hard and chop it into pieces as l like small clumps in the slice. You can also run the jar under some warm water just to soften it a bit rather than heating. Process until well combined and then place the ingredients in a dish generously lined with baking paper and smooth out with a spatula.

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Nicely blended.

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I didn’t use baking paper for this batch and it was hard to get out of the dish.

Place in the freezer to set for a couple of hours then slice into portions and return to the freezer.

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Smaller slices are better.

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Have a piece or two and enjoy.

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.

 

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.

Please share with a friend and l would love you to subscribe to my new podcast which has launched: Please leave a review and a rating as that will help me out.

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