Tag Archives: Paleo

Recipes

Beetroot noodles (Boodles)

Leave a comment

Add colour and flavour to your meal with raw or cooked beetroot noodles. They are so easy to make and lots of fun, adding a crunch if raw and a delicious sweetness when cooked.

2014-12-22 18.31.58
Raw rosemary and beetroot noodles ready for the oven. They are coated in extra virgin olive oil and seasoned with pink rock salt and black pepper.

The noodle maker l have is a non-expensive plastic one l bought online but it is doing a fabulous job and l find beetroot works very well and l can make a pile of noodles very quickly. Firstly l peel the beetroot and then wash it, and I like to use large beetroots. I would normally use one whole beetroot if l am having them raw or two if cooking them as they soften and shrink during the cooking process. Eating them raw means you need less as they are quite crunchy and require extra chewing than the softened cooked ones.

2014-12-22 18.27.44
The noodle maker is very easy to use and is easy to put together and wash. This one cost me around $35 online and does the job well.

Using the raw noodles in a dish can provide a lovely centre piece to the dish as they are stiff and can be manipulated to provide shape and height. The other ingredients can be placed around the noodles or you could chop them into smaller pieces so they mix more uniformly into the salad.

2014-09-26 13.02.25
A colourful raw beetroot noodle salad where the noodles are the central focus of the dish.

When cooking the noodles l like to bake them in the oven until soft and then place under the griller.  Alternatively they can be lightly pan fried in a healthy oil such as coconut oil and spices which will give them a delicious flavour.

2014-12-22 19.27.41
A generous pile of baked rosemary and beetroot noodles with grass fed beef eye fillet, carrot ribbons and cold pressed oil.

The addition of rosemary to the noodles was divine and other herbs and spices could also be added to this versatile and delicious vegetable.

A noodle maker is a fun addition to your kitchen appliances and can be used to enhance the presentation of numerous vegetables such as swede, carrot and sweet potato. 

 

Recipes

Apricot Chicken

Leave a comment

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

2013-12-02 18.35.31
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.

2013-12-02 18.14.20
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.

Recipes

Chicken and vegetable cauliflower rice

Leave a comment

A budget friendly, nutritious and easy to prepare meal. I used a whole cauliflower for this recipe and was amazed at the plentiful quantity it made. Cauliflower rice is a great alternative to real rice, and you will be amazed at how similar it looks and tastes. 

2014-09-03 19.02.07
Enough to feed the whole family.

Ensure that you use fresh ingredients. You can use your favourite vegetables but l used mostly greens in this one such as bok choy, celery, broccoli, spring onion tops and snow peas, plus some carrot and bean sprouts.

2014-07-10 17.49.21
A beautiful fresh cauliflower.

This is a dish that can be pre-prepared early in the day so that at dinner time it will take a very short time to cook. It is a matter of processing the cauliflower, washing and chopping all of the vegetables and dicing the chicken. This can all then be kept in separate bowls or containers in the fridge until required.

2014-09-03 12.26.31
Preparation is the key! One whole cauliflower, 2 free range chicken breasts and your favourite vegetables.

My favourite way to make cauliflower rice is to cut the fresh cauliflower into smallish pieces and then blend it in the food processor. This takes about 10 seconds to turn into cauliflower rice. You don’t want it in the food processor too long or it will be a pulp and wont cook nicely.

2014-06-25 18.38.33
Wash the raw cauliflower and cut it into pieces that will fit into the food processor.
2014-09-03 12.27.08
Process the cauliflower until it resembles rice and is an even consistency.

Steps:

I used a largish fry pan which l pre-heated on a low temperature and added some olive oil. You know the pan is too hot if the oil is smoking. High heats will damage the oil so go gently with the heat.

Add the diced chicken to the pan and lightly brown. Next add the cauliflower rice and let it cook for a few minutes, followed by the vegetables and any spices you are using. I just used pink rock salt and ground black pepper, but l have in the past added fresh garlic, ginger and lots of spices such as tumeric, cumin, paprika and cinnamon. You can also add some sauces such as a fish sauce or Tamari, but l have been having food intolerance reactions to a lot of spices at present so kept this dish plain. The cauliflower rice often changes colour depending on the spices or vegetables you use and can look so stunning.  Don’t over cook the vegetables or rice to retain the nutrients. I put mine on a nice large platter to serve and it looked wonderful.

You can take this to work the next day for lunch to have cold and use different meats, or just have it as a side dish. A very fresh and clean cauliflower is essential to the success of this dish and it is so light and healthy that it is a great meal to have at night when you don’t want to overload your digestive system.

If you have enjoyed this post please share with a friend. I am on Instagram at holistic_paleo and Twitter at Holistic Paleo@carolynlgray

Recipes

All healthy chocolate mousse.

Leave a comment

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

2014-07-24 12.37.48
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.

2014-07-03 07.46.49
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.

2014-07-04 08.48.01
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!

2014-07-02 16.54.36
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. I am on Twitter at Holistic Paleo@carolynlgray and Instagram @Holistic_Paleo. 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.

consultation
Paleo Nutrition and Primal living.

Online shopping:

coconut majic
My favourite cooking oil
bulk wholefoods
For Australian customers. All of your organic pantry needs.
booktopia sale
The best book bargains delivered to your door.
Recipes

The perfect bunless Paleo burger

1 Comment

This burger is extremely simple to make with the hardest part balancing the ingredients on top of each other. I used free range chicken for the burger but the meat can easily be substituted for grass fed beef as one example. 

2014-10-25 19.25.43
A balancing act!

The burger is quickly made in the food processor and everything else that goes on top is up to you. I topped this burger with a poached egg that still had a soft centre which added some moisture to the dish. On top of that were cucumber slices, grated carrot, tomato and spinach leaves. I surrounded the burger with more spinach leaves, raw cashew nuts and sliced avocado.

I used frozen chicken breasts that had thawed slightly which meant the burgers were very cold and they held together well. If you use fresh chicken place the burgers in the fridge for about 30 minutes before cooking.

Burger Ingredients:

2 Free Range or organic chicken breasts

One handful of flat leaf parsley

2 small bunches bok choy (or 1 large bunch)

1/4 of a red capsicum diced roughly

1 spring onion green top sliced roughly

Seasoning: I used 1/4 teaspoon each of cumin and cinnamon plus a pinch of pink rock salt and black pepper

Place all of the burger ingredients in the food processor and blend. 

2014-10-25 18.49.52
An even consistency.

I used an electric frypan to cook the burgers and about 1 tablespoon of coconut oil. You could also cook them in the oven. Form the mix into patties the size you require. I made smaller ones for the children and larger ones for the adults. Place into the heated pan and cook until golden on both sides. Because the burgers were quite thick l used the lid on my pan and that helped them to cook through.

While the burgers are cooking prepare the salad ingredients and poach the eggs just before serving. The whole meal can be quickly assembled and eaten straight away.

2014-10-25 19.15.12
The burgers are ready!
2014-10-26 14.03.06
Leftover burgers for lunch the next day.

These burgers are very moist and tasty, providing a wonderful base for whatever ingredients you choose to add and sweet potato chips would be lovely with this meal.

TheRawFoodStore_KitchEss_468x20
For kitchen essentials

healthy-home-water_web

Recipes

Coconut and cinnamon balls with Rainbow Superfood Blend

Leave a comment

These tasty raw snacks have the most delicious sweet flavour and are packed with goodness. They are Paleo, gluten, dairy and processed sugar free and filled with nutritious ingredients. 

2014-10-25 15.01.41
Power packed snack.

These are the simplest balls to make and taste testing the mixture is part of the fun. You need a food processor to make these as there is quite a lot of blending required. The method is so simple with all ingredients placed into the food processor and blended until an even consistency.

2014-10-25 14.06.19
Just minutes to make with a food processor.

Ingredients:(everything organic if possible). This recipe makes approximately 12 balls. 

1 cup of raw activated nuts (l used almonds and brazil nuts)

3 tablespoons sesame seeds

2 tablespoons coconut flakes

1 teaspoon cinnamon

4 large medjool dates (seeds removed)

3 generous tablespoons coconut oil

1 level tablespoon of a superfood powder (I used Loving Earth Rainbow SuperFood blend)

Use a spoon to scoop a small amount of mixture out of the food processor and using your hands shape into a small ball. Cover in extra sesame seeds.

2014-10-25 14.09.38
Ready to be covered in sesame seeds.
2014-10-25 14.15.07
Looking good at this stage. A taste test here is highly appropriate.

Place the finished balls on a plate and place in the fridge for a couple of hours to firm up.

2014-10-25 14.57.45
A delightful Paleo snack.

As this mix makes a small quantity of balls you could keep them in the fridge for a few days and eat as desired. Alternatively you can freeze them especially if you are doubling the recipe. You can experiment with different types of superfood powders such as spirulina or acai berry or add some raw cacao for a chocolate flavour.

The Loving Earth Rainbow SuperFood Blend is in a 150g jar and cost me $45 from the health food shop. The ingredients are raw organic macqui, raw organic acai, wildcrafted gubinge, raw organic camu camu, organic spirulina and organic wheatgrass. I like adding it to raw recipes as heating it too much can impact the nutrient content.

bulk wholefoods
For Australian followers, your pantry needs delivered directly to your door.
coconut majic
For everything coconut
Recipes

Paleo grass fed beef ribs

Leave a comment

Falling off the bone with a delectable stickiness and sweet flavour. These ribs are all natural, healthy and a family favourite.

2014-10-17 18.20.49
Sticky, tasty and nutritious!

The main ingredient is the grass fed beef ribs. It is important to use the best meat possible and this will involve searching your area for a butcher who sells locally grown grass fed meat.

2014-10-22 17.05.23
Wash your ribs in filtered water in preparation for cooking.

Make a marinade using a tablespoon each of coconut oil, coconut sugar and honey. Place in a saucepan and heat gently on the stove.

2014-10-22 17.05.27
Melt the marinade ingredients gently on the stove.

Place the ribs in a bowl and mix the marinade through so they are all coated.

2014-10-22 17.07.36
Coated and ready for baking

Place the ribs into a baking tray. Season with pink rock salt and black pepper.

2014-10-22 17.08.32
I used a metal tray and didn’t use baking paper.

Cover with aluminium foil and bake in a pre-heated 180 degree celsius oven for approximately 2 hours.

2014-10-17 16.27.54
There will be a lovely aroma in your home as these ribs cook.

Serve the ribs with your favourite vegetables or salad.

2014-10-22 19.24.36
Ribs with roasted swede, sweet potato, carrot and beetroot.

The longer you cook these ribs the more tender and tasty they become. The marinade is a feature and the cooking time allows for a wonderful stickiness to develop using all natural ingredients.

You can follow me daily on Instagram at holistic_paleo and Facebook at Holistic Wellness For Life. For people in Melbourne l have started a local group for those following the Paleo/Primal lifestyle. It is called Primal BluePrint Bayside Melbourne. Anyone can like the page which is where l will share articles and information rather than recipes. 

Online Shopping:

onsport
Australia’s best online sports and fitness store

 

booktopia sale

bulk wholefoods
The best way to buy your organic pantry supplies.
TheRawFoodStore_KitchEss_468x20
For amazing kitchen appliances
Recipes, Wellness

All natural chilli dipping sauce

Leave a comment

A tangy and sweet sauce that is versatile and can be used as a dipping sauce or as part of a main meal. The natural ingredients give it a lovely flavour and the sauce is quick to make and will last a few days in the fridge. 

2014-08-20 19.18.25
Not too spicy, refreshing, tangy and best of all made with nourishing ingredients.

This sauce is a breath of fresh air for people like myself living gluten free and who are sensitive to most things in a bottle or package. It is a recipe taken from the Gawler Foundation Cook Book ‘eat well: be well’ which is a book l have reviewed and can highly recommend, especially if you require a healing diet.

2014-06-15 17.16.52
Amazing ingredients!

Gather together the ingredients shown above:

3/4 cup Organic Apple Cider Vinegar which l keep in the fridge.

1/2 cup Raw organic Honey (any honey is fine but l like this one)

1/8 teaspoon dried chilli flakes or 1/ fresh chilli finely diced (I used the dried chilli and used the smallest amount which l cut finely with a knife. The amount added will vary for each person).

5cm piece fresh ginger (grated)

1 small red capsicum or 1/2 a largish one (Finely diced. I did this in the food processor)

1 spring onion finely chopped (I only use the green tops due to a food sensitivity)

Method:

In a small saucepan bring the honey and vinegar to the boil, then add the chilli and let the sauce simmer for 20 minutes.

Place the red capsicum in a bowl and squeeze the grated ginger so the juice falls on top of the capsicum. Give it a gentle mix.

The original recipe now says to pour the honey mixture over the capsicum mix and let it cool and then add the spring onion, but l did something different here. I let the honey mix cool first and then poured it over the capsicum as l wanted the capsicum to remain raw and then added the spring onion, so up to you as to which method you choose.

2014-06-16 13.26.29
Lunchtime healthy salad. I drizzled the chilli sauce over the salad. It was a taste sensation!

This is a very versatile sauce and really easy to make as long as you have the ingredients on hand. Adding flavour to a meal can be a challenge when you have food intolerances or sensitivities and this sauce definately adds some brightness and flavour to those of us living on a restricted diet.

2014-06-15 18.10.13
A lovely colour.

I am now available for online nutrition and wellness consultations. My approach is Paleo orientated and l also offer wellness and life coaching. For more details  see https://holisticwellnessforlife.com/contact-details/my-approach/

For consultation details click the picture below.

consultation
Paleo Nutritionist and Life Coach
Recipes

Fritatta with chicken and greens

Leave a comment

Eggs are a great way to start the day, and this fritatta adds green vegetables with chicken breast to create a wonderful, filling and nutritious breakfast. 

2014-09-22 09.07.14
A wonderful breakfast

If you are rushed for time in the morning you could prepare this dish the night before and cook it in the morning as a way to save time. This will serve up to 4 people or you can have it several days in a row.

Ingredients:

6 free range eggs

1/2 cup home made chicken stock

Pink rock salt and black pepper (season to taste)

1 large leaf of silverbeet and spinach (or whatever you have)

A handful of fresh flat leaf parsley

1/2 a cooked chicken breast

1 piece of spring onion green tops chopped finely

1 handful of activated pumpkin seeds

Coconut oil to grease the dish

2014-09-22 08.15.17
Grease your dish well with coconut oil, then add the eggs, chicken stock and seasoning.

Whisk together the egg and stock mix and then add the rest of the ingredients, with the pumpkin seeds going on the top of the whole dish.

2014-09-22 08.24.18
Sprinkle the pumpkin seeds over the top.

Bake in a 200 degree oven until golden. Remove from the oven and cut around the edges with a knife. Cut a piece and lift it out with an egg lifter. Serve with your favourite salad or just have it plain.

2014-09-22 09.19.24
I served the egg bake with avocado and tomato.

You can vary the dish by adding different vegetables and meats. The options are endless.

2014-09-23 08.08.57
This is another fritatta l made which is meat free but has the addition of tomatoes both for colour and flavour.

You can follow me daily on Instagram at holistic_paleo

coconut majic

booktopia

healthy-home-water_web

Recipes

Beetroot, Cauliflower and Fennel soup

Leave a comment

This soup is a delightful combination of colour and flavours with each of the main ingredients influencing the dish. The beetroot provides the most magnificent colour, the fennel a strong flavour and the cauliflower an interesting texture. 

2014-09-21 19.51.11
So lovely with fresh parsley.  This is the colour of the soup on the second day. A bit more pink than red.

Ingredients:

2 large beetroots peeled and diced

1/2 fennel washed and sliced

1 whole cauliflower washed and diced

2 sticks celery washed and sliced

1 brown onion diced

2 tablespoons Macadamia oil

3 cups home made chicken stock (see soup section for recipe)

Add all ingredients excluding the chicken stock into a saucepan and cook on a low heat until they soften. You should stir the mixture every now and again during this stage.

2014-09-20 16.38.05
All the vegetables are prepared. Drizzle with oil and cook on a low heat until they start to soften.

Once the vegetables are soft add the chicken stock and let simmer for at least an hour with the lid on.

2014-09-20 17.34.32
Ready to be pureed

Puree the mixture using a hand mixer and when it has a smooth consistency, place back on the stove and let cook for at least 30 more minutes on a gentle heat. Taste now to see if the soup needs more seasoning.

2014-09-20 17.38.12
Use the hand blender to create a smooth consistency

When the soup is cooked serve it on its own or with your favourite herbs or meat.You can freeze the left over soup or have it the next day for lunch or dinner.

2014-09-20 19.02.38
Served with baked salmon. Just after cooking the soup was very reddish but went a bit pinker on the second day.

You can follow me daily on Instagram at holistic_paleo.

bulk wholefoods

TheRawFoodStore_KitchEss_468x20

Recipes

Silverbeet pesto

Leave a comment

Pesto is incredibly versatile and can provide both colour and flavour to your meals. This silverbeet based pesto is vibrant in both colour and flavour and is free of gluten, dairy and sugar. 

2014-09-18 18.53.56
Baked salmon on a bed of silverbeet pesto with rosemary sweet potato chips.

Most pesto’s have lots of garlic in them but l haven’t put any in this recipe as l react badly to it, but if you love garlic add a clove or two.

2014-09-18 18.28.10
Add some sparkle to a meal with this delightful pesto!

Ingredients:

Three large silverbeet leaves

A handful of fresh flat leaf parsley

1/4 cup extra virgin olive oil (use more or less depending on the consistency you want)

1 dessertspoon organic apple cider vinegar.

1/2 cup raw cashews

Juice of a small lime or 1/2 a large lime (or all of it if you love lime)

Spring onion green tops( 1 or 2 pieces chopped depending on their size)

Pink rock salt and black pepper (season to taste)

2014-09-18 18.10.47
The ingredients plus organic apple cider vinegar and spring onion green tops (which are low FODMAP)
2014-09-19 18.02.57
My favourite Apple Cider Vinegar. The one you buy at the supermarket tastes nothing like this amazing product.

Give it all a whiz in the food processor until well chopped and blended. Have a taste and see if any adjustments need to be made such as more oil or seasonings. I served it with both hot and cold meals and it was so delicious and added a real zing to the meal.

2014-09-19 12.10.57
A salad in a cup with layers of silverbeet pesto on the bottom, then pumpkin seeds, tomato, tuna and chopped snow pea sprouts.

 You can follow me daily on Instagram at holistic_paleo

TheRawFoodStore_KitchEss_468x20
Buy something wonderful for your kitchen

nourishing hub

booktopia
For your favourite books
Recipes

Raw chocolate and coconut slice

Leave a comment

Unbelievably good! 

A delicious chocolate slice free from gluten, dairy and processed sugar, while also being incredibly nutritious.

2014-09-17 18.08.41
This will be gone in a flash!

This is a simple raw slice that l made using the food processor in just minutes. A taste test of the processed ingredients was delicious.

Ingredients:

1 cup of organic almond meal (blanched)

1/4 cup rice malt syrup

1 cup organic shredded coconut

1/2 cup organic raw coconut oil

2 generous tablespoons of organic raw cacao

6 organic medjool dates (seeds removed)

1/2 cup flaked almonds

1/2 cup macadamia nuts

Place all of the ingredients in the food processor. (The nuts could be substituted for any other kind of nut you like)

2014-09-17 16.26.07 - Copy
Give all the ingredients a quick whiz in the food processor.

Place the mixture into a baking dish lined with baking paper. Push it down with a spatula so there is a nice even layer of approximately 1 cm thick. Smooth the surface with the spatula.

2014-09-18 19.18.26
The mixture is sitting on baking paper and has been smoothed out with a spatula.

Place in the freezer and when frozen cut into individual pieces. The slice freezers in about an hour and can be stored in an appropriate container in the freezer where you can just take a piece or two out as required.

2014-09-18 19.48.07
Cut the slice into individual pieces.

Note: You can buy blanched and natural almond meal. I have been using natural almond meal in most of my recipes which is almond meal with the skin on. I have now switched to blanched almond meal as it is so much softer in my baking. 

You can follow me daily on Instagram at holistic_paleo

bulk wholefoods
Buy organic pantry staples from my favourite online store
booktopia
For all your Paleo, health and wellness books