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.
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.
Nicely broken down
Other ingredients:
1 cup organic coconut oil
1/2 cup raw organic honey
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.Gently melt the coconut oilAdd 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.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.
I cut this batch after they were frozen. Slightly messy but you get to eat the crumbs.Nicely cut into bars
I have now launched my new podcast and would love you to subscribe on either iTunes or Stitcher. Please also leave a rating and review.
Click on the picture to subscribe.Click on the picture to subscribeA proud moment launching my own podcast.
This is the most delightful raw tart with an extraordinary colour from the organic blueberries. Completely gluten, dairy and processed sugar free and so simple to make with the aid of your trusty food processor. Keep it in the freezer for those unexpected guests or just to have a slice as the need arises.
#decadent #rich #creamy #musthave
You need a baking tin with a base that is separate to the edging for this tart so that you can take off the edges, cut the tart and leave it on the base to store. Grease well with coconut oil. I use one with a decorative edge so it gives the tart a nice look.
Organic blueberries are a must and worth the extra expense. This is one product where buying organic makes sense due to possible contamination.
Base:
In the food processor (chopping blade) place 1 cut of raw activated almonds (or similar), 1 cup of shredded coconut and 8 medjool dates (seeds removed). Process well then place into the greased dish and press down firmly with the back of a spoon.
A firm base is required.
Filling:
Into the food processor (chopping blade) place:
1 ripe avocado (large)
1 cup of organic blueberries (organic is a must due to possible contamination)
1 cup of raw activated cashews
2 teaspoons of raw honey (More nutrients than regular honey and a lower GI)
1/2 cup shredded coconut
1 teaspoon cinnamon
4 medjool dates (seeds removed)
Ready to be mixed.Process well and watch the colour develop. Mix until smooth.Pile it on top of the base and smooth out evenly with a spatula. Place in the freezer to set for a few hours.Slice it into pieces and keep in a container so you can quickly grab a piece or keep the whole tart in the freezer for those emergency situations. Decorate with your favourite berries and coconut flakes.
My new Wellness podcast has launched this week. You can subscribe to it on iTunes on your iPad or iPhone by downloading the Podcast App. I would love your support and leaving me a 5 star rating if you like the show will help me to climb the charts.
Sunflower seeds make a tasty, firm and filling base for this gluten and dairy free pizza. Enjoy a classic favourite with a twist which is a nice sometimes choice to brighten up your meal options when you are eating a restricted diet.
A hearty meal.
Ingredients:
2 cups of raw activated sunflower seeds
2 free range eggs
1/2 cup of coconut flour
1/4 teaspoon sea salt and ground black pepper to taste
2 tablespoons olive oil
Herbs (add your favourite herbs for an extra tasty base).
Method:
Place all ingredients in the food processor (chopping blade) and process until the sunflower seeds are broken down to resemble an almond meal type consistency (rustic look).
The processed mixture
This mix will make three pizzas. The base is very filling and quite dry so it needs a generous layer of moist toppings. Divide the mix into three and roll each pile into a ball.
Use a rolling pin and your hands to gently roll the mix out. Make the edges neat with the back of a spoon. Ensure the base is well compressed.Pre-bake the base in a 180 degree celsius oven until the edges are turning golden. Let cool.Place your toppings on the base. I used a lovely spicy mince that was cooked, a large beaten egg and fresh rosemary. You can add more toppings than this as the base can hold them well.The cooked pizza.Top with rocket and enjoy.
This pizza was very nice cold the next day. It is extremely filling so you don’t need a huge serve. I would add a moist salad to it as well that has a dressing plus avocado as an example.
I have just launched my new Wellness podcast on iTunes. You can subscribe on your iPhone or iPad by downloading the Podcast App. Please leave me a 5 star rating if you enjoy the show as this will help me to climb the charts.
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.
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.
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.
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.
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.
Completely delicious!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.
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.
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.
What a stunning colour! Pick a beetroot that is hard and firm. This is a sign of freshness.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).
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.
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.
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.
With lettuce wraps and spicy beef strips.An alternative version of the lettuce wraps meal but this time with added pan fried brussel sprouts.
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.
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.
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.
If you have enjoyed this post please share it with a friend. I also post my recipes and wellness tips daily on Instagram at holistic_paleo and Facebook at Holistic Wellness For Life or Primal Living Melbourne
Forget the bun and dive into a delicious whole food Burger lovingly prepared and served up by you! Embrace eating real food and let your creativity flow as you assemble one of these healthy delights. Your family and friends will be amazed when they are served a tasty, colourful and completely satisfying meal that is so easy to prepare and can be adjusted to suit your own individual tastes and preferences.
The burger forms the centre piece of the meal and is accompanied by a selection of raw ingredients.
Choosing your meat is the key decision and l advise to buy the best quality that you can. I like to use organic, grass fed or free-range options with beef, lamb and chicken my favourite. I usually use mince and add herbs from the garden, egg, coconut flour, onion, stock, grated vegetables, seasoning etc. Alternatively you can use a whole piece of meat such as a breast fillet that is spiced with seasoning such as cinnamon and cumin. If l make up the mince burgers l form the patties and refrigerate for an hour as this helps them to hold together. You can bake the burgers in the oven covered with foil or cook in your fry pan. I generally cover them either way as their is quite a lot of fat splattering about and it can get messy to clean up.
Fried red onion with a double beef burger and a runny egg to add a sauce.A single beef burger on a bed of roasted beetroot and brussel sprout chips and some nicely fried red onion on the top.
I think a burger is a year round dish as the accompanying vegetables can be altered to include more raw or cooked ones depending on what is in season.
This burger sits on a bed of colourful salad.Red capsicum, yellow mini tomatoes and avocado provide a colourful surround for this burger.Sitting on a bed of colourful coleslaw, salad and avocado.
This is an economical, quick and delicious family meal. Eat a rainbow today and enjoy the health benefits of having a whole foods based diet.
This is the most amazing raw Paleo treat and my first adventure into the world of peppermint. Imagine the combination of a chunky base, a smooth creamy peppermint flavoured middle and a rich layer of chocolate on top. The combination is decadent yet completely gluten and dairy free.
Completely delicious and made from all natural ingredients
A food processor is required for this recipe and if you are super organised you will have soaked you cashews for a few hours in cool water. If not, don’t worry as it just makes the middle section creamier. There are three layers so start at the bottom and just work your way up.
First of all find a suitable pan or baking dish. It can’t be too large or the bottom layer will be very thin. Be guided by how much of the bottom mix you had. I used a smallish square tin and it was perfect. The middle layer is quite high so if you want a smaller middle layer just halve the recipe. Line the tin with baking paper so there is a generous amount above the tin and this is important as when you pour the chocolate layer on top it is very liquid and needs to be held in place.
Bottom Layer
Place into the food processor:
1 cup of raw activated almonds (or similar)
1/2 cup of shredded coconut
2 tablespoons coconut oil (l didn’t melt mine but you could gently do this).
8 medjool dates deseeded.
Ready to be processedPulse until an even texture is achieved
Place this mix into your pan and press down firmly with the back of a spoon. Make sure the layer is even.
Middle Layer
Into the food processor add:
1 tablespoon black chia seeds
250g raw cashews (soaked or not. It will still work out either way)
1 good sized avocado (skin and seed removed)
1/4 cup shredded coconut
1/2 cup coconut oil
1/2 cup rice malt syrup
1 1/2 ml peppermint oil for a medium flavour or 2 ml for a strong flavour.
Just real ingredients. I didn’t melt my coconut oil but you could.Use peppermint oil made for cooking and not essential oil. This is very important. Mix well until creamy!
Place on top of the bottom layer and spread out evenly.
Top Layer
Into the food processor place:
2 tablespoons of rice malt syrup
2 tablespoons of raw cacao
2 tablespoons of melted coconut oil
1/4 teaspoon vanilla essence
Pinch of sea salt
Give it a quick mix. Its a bit messy.Pour onto the top of the other layers. This is where having enough baking paper is important.
Place into the freezer for several hours. Overnight is best as it is quite thick.
Getting it out of the tin was a challenge so using a tin with a bit of give worked well as l could move the edges a bit to loosen. I think a ceramic dish would work better though.Slice into small pieces and serve some and freeze the rest. It makes an enormous number of portions and great to keep in the freezer as a go to snack. Imagine serving this to your friends or family. They will think you are so clever.
The three layers work together so well and eating a treat that is made of all natural and whole foods is such a joy.
You can follow me daily on Instagram at holistic_paleo or on Facebook at Primal Living Melbourne or Holistic Wellness For Life.
A versatile cracker that is deliciously crispy with a wonderful after taste. Top them with your favourite ingredients such as avocado or tomato. They are gluten, dairy and sugar free with so many uses from a snack to a whole meal depending on the topping. Try having them as a side to your main meal to add some crunch or with a hot bowl of soup. They are easy to make and can be kept for a few days in a container or frozen.
Crunchy, tasty and soon to be your favourite cracker.
Ingredients:
1 cup of blanched almond meal (try to use blanched only as it is softer).
1 dessert spoon of extra virgin olive oil
4 dessert spoons of cool filtered water
1/2 teaspoon sea salt (pink rock salt or celtic sea salt are good)
3 teaspoons of activated sunflower seeds
1 teaspoon of fresh rosemary pieces.
2 teaspoons of poppy seeds
Method:
Place all ingredients in the food processor using the chopping blade. Process until mixed well but not super smooth.
The mixture should be moist and able to be formed into a ball.Place the mixture on a piece of baking paper and gently flatten.Place another piece of baking paper on the top and gently flatten with a rolling pin.Roll out until thin enough that the mix can still be picked up and not fall apart. About 3 mm but use your judgement.Cut off the rough edges using a pizza cutter and then slice into rectangles.Gently pick each piece up and place on a tray lined with baking paper. Roll the scraps up and repeat the process until all have been used. The final piece is hard to get perfect so l used this as my taste test when it was cooked.
Bake in a pre-heated oven. I cooked my crackers at 170 degrees in a fan forced oven but as each oven varies you will need to experiment. Lower is better than a higher temperature as you don’t want them to burn or dry out too much. Bake until just golden, remove from the oven and let cool on the tray.
A really tasty and versatile cracker. After you have made one batch and tested your oven etc l would double the recipe next time as they will be eaten very quickly.Served here with a night shade free guacamole and some twists from the same recipe.
I hope you enjoy this recipe. You can follow me daily on Instagram at holistic_paleo or on Facebook at Holistic Wellness For Life or Primal Living Melbourne.
A delicious frozen dessert with a stunning colour and flavour. This raspberry and chocolate tart can be eaten straight from the freezer where it will be firm and cool, or at room temperature where it is quite soft but holds together and has a really creamy delicious taste. You could also just eat it freshly made as the frozen berries give it a wonderful coolness and texture.
Such a colourful platter.
This tart can be made ahead and kept in the freezer. Just keep it on a firm base and cover it in cling wrap. On the day it is required just remove it from the freezer and decorate, or slice it and keep it in the freezer to have as a snack.
The tart is paired here with a delightful chocolate mousse, fresh strawberries and Loving Earth Raw Organic Dark Chocolate.
I used a round baking tray with a decorative edge that had a removable base. I greased the inside of the tray with organic coconut oil and then made the base.
In the food processor l placed:
1 cup of activated almonds (the original recipe said hazelnuts), 1 cup of desiccated or shredded coconut and 8 large medjool dates (remember to take out the seeds).
Blend well in the food processor and then press firmly into the pan. Place this into the freezer to set while you make the filling.
The pan is greased well with coconut oil.Use a spatula to spread the base and to push it down so it is flat and firm.
In the food processor blend together:
1 ripe avocado, 3 heaped teaspoons of cocoa or cacao, 3 tablespoons of organic coconut oil and 1 cup of medjool dates (Approximately 10 dates with the seeds removed). Once combined add 1 really generous cup of frozen raspberries and gently pulse through the mix so they are roughly chopped up or blend thoroughly if you want them mixed through.
I would recommend organic berries and l picked all of the raspberries out of this pack which was the perfect amount.
Remove the base from the freezer and fill with the delicious chocolate mix.
Look at that colour.
Smooth the top with a spatula ensuring it is nice and even.
The more berries you add the pinker the colour.
Cover with cling wrap and return to the freezer to set. When you are ready to serve the tart, remove it from the freezer and decorate with extra berries and fruit.
Made with real whole food ingredients.
Alternatively, cut up the tart and freeze, so that you can have a piece as a snack with some berries and raw dark chocolate.
Served with frozen berries and a piece of Loving Earth Raw Dark chocolate.
This is a very rich treat and a small piece is very satisfying. The coconut and chocolate are a wonderful combination and this tart is very pleasing to the taste buds.
You can follow me on Instagram at holistic_paleo or on Facebook at Holistic Wellness For Life or Primal Living Melbourne.
A really lovely cake with the sweetness of sweet potato and the goodness of so many natural ingredients. Gluten, dairy and processed sugar free and very easy to make.
A perfect treat for morning tea.
I like to have snacks ready so that when l am working l can just grab them from the freezer and quickly pack my lunch box. This cake is a great lunch box filler as you can pack it frozen and it is ready to eat when needed mid morning or at lunch time. You can easily double the recipe if you are having a cook up and you can substitute the nuts with another kind or swap the sweet potato to something like pumpkin or carrot. This recipe cuts well and when the cake is cool l cut it with a serrated bread knife and wrap each piece individually with cling wrap and freeze.
A firm cake that holds together well.
Ingredients:
2 cups organic almond meal (keep this in the fridge)
1/4 cup organic coconut flour
5 large eggs (700 grams) (These should also be kept in the fridge)
A generous 1/4 cup organic coconut oil
A generous 1/4 cup raw organic honey (or organic honey)
1 teaspoon organic cinnamon
1 teaspoon Bicarb Soda (Bob’s Red Mill Brandon is good)
1/2 cup walnuts (this measurement is when they are whole and not ground). Process these in the food processor until in small broken up pieces.
1 cup grated sweet potato (This measure is the sweet potato loosely filling the cup)
Method:
Place all of the dry ingredients in a bowl. Place the eggs in another bowl and whisk. In a saucepan warm up the coconut oil and honey until a liquid. Let cool.
Everything is ready to be mixed together.
Add the liquid to the egg mix then add the grated sweet potato and walnuts. Now add this mix into the bowl with the dry ingredients and stir until combine.
Use a spatula to combine all of the ingredients. Look out for the lumps of coconut flour and squash with the spatula.
Place in a greased square or rectangular metal or glass baking dish which has the base lined with baking paper. I grease the inside of the baking dish with the organic coconut oil.
Greased and lined.Smooth the top with a spatula.
Bake in a 160 Degree Celsius oven until the outside of the cake is golden and the middle firmish. Don’t let the cake burn but the outside will be quite darkish brown when done.
Let the cake cool in the tin for a few minutes. Cut around the edge with a knife to separate the cake from the baking dish.The edge pieces are nice and crunchy. Use a serrated knife when cutting for the best results.
This cake is lovely warm, but also freezes well. If you like it you can multiply the ingredients and make several so that they are on hand when needed. You can freeze them whole or in single slices and it is surprising how lovely the organic coconut oil is in baked goods and the cake still has a sweetness to it even though it has only a small amount of honey in it.
If you enjoyed this post please share with a friend. I share my everyday cooking and wellness tips on Facebook at Holistic Wellness For life and Primal Living Melbourne and on Instagram at holistic_paleo
Live & eat mindfully. Gluten & dairy free recipes.
Holistic Wellness for Life 