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.
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.
Roasted Sweet PotatoRoasted 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.
A sweet potato puree next to a chicken broth.
Serve on you favourite meal.
Beetroot Vegetable Puree with grass fed beef, sweet potato noodles and rocket.You can pour it into a nice jug to have on the table and use the leftovers the next day.Pumpkin, chicken stock, parsley and seasonings made this a wonderful choice.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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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.
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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.
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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.
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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.
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Start your day with a warming tea that is satisfying, calming, alkalising and filling. An all natural drink that will help support your wellbeing, kick start your metabolism for the day and support the detox systems within your body. Not such an unusual flavour combination once you taste it and the inclusion of the coconut oil helps you to feel energised for hours. A great way to care and nourish your body at the start of a busy day.
Simple and quick to make on a busy day.
Ingredients:
A good quality green tea of your choice
Filtered Water
A fresh lemon
One teaspoon Organic Coconut Oil
Your favourite Mug
Simple and natural ingredients
Fill your mug with freshly boiled filtered water. Place the tea bag in and let it sit for about 5 minutes. Remove the tea bag and add the juice of a small lemon and the coconut oil.
Adding the lemon using my favourite kitchen gadget.Just a small teaspoon of coconut oil.
Gently stir the coconut oil into the drink.
The coconut oil will slowly melt.Stir the drink gently with a spoon until the oil has melted. Sip slowly and enjoy. Once the drink is 2/3’s gone fill the mug with more hot water and enjoy another cup that will still be fragrant but not quite as strong.
This is a really soothing and lovely drink. You will need to be close to a toilet as it does go through your system quite quickly. It keeps me sustained for many hours so l can enjoy a late breakfast and focus on doing other things when the mornings are so busy. Drink this tea mindfully and think about the goodness that is going into your body and plan the day ahead of you.
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How about this for a wild flavour combination! The creaminess and goodness of natural avocado with the highly nutritious and texture laden chia seeds. A raw and frozen, high healthy fat snack with a natural sugar kick of raw honey. So simple to make in the food processor and completely made of Whole Foods and completely gluten & dairy free.
A creamy and delicious snack
Ingredients:
2 cups nuts (activated almonds or similar)
1 cup raw cashews
1/2 cup coconut flakes or shredded coconut
1 large or 2 small avocados
3 tablespoons raw honey
1 cup coconut oil
1/4 cup chia seeds.
Place all ingredients in the blender and process until smooth and creamy.
I processed a few of the ingredients and then added some more. This will depend on the power of your food processor.The coconut oil can be added as a liquid which will help it blend quicker.Place into a baking dish lined with paper and smooth out evenly with a spatula. Place in the freezer until firm.Remove from the baking dish by lifting the edges of the paper.Slice into pieces using a sharp knife.
Return the slice to the freezer and have as desired. The whole process is quick and having these snacks in the freezer is so handy.
A food processor is a wonderful resource to have in a Paleo kitchen.
I hope you enjoy this raw treat. Eat it mindfully and share the recipe with a friend so that we can spread the wellness message.
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Have you ventured into the world of vegetable noodles yet? If not then you are missing out on this raw and cooked delight. Add texture, flavour and fun to your meals with this Paleo friendly noodle option.
Raw beetroot noodles help give this salad height, colour and texture.
The first item you require is a spiralizer which is just a handy kitchen gadget that will turn your vegetables into noodles. They are so much fun to use and can be purchased quite cheaply online or from a Health Food Store.
Sweet Potato noodles are my favourite. Lightly pan fry them and add to a stir fry or soup, or bake in the oven and have them super crispy.Apple noodles are a favourite of my children’s. Core the apple and put through the spiralizer. Eat straight away as they are delicious.Beetroot noodles which can be baked or eaten raw.Swede noodles in the making.
Some noodles can be eaten raw such as apple, beetroot and zucchini while others are better cooked such as sweet potato. Beetroot and sweet potato both baked beautifully and you can also try swede and the other varieties of sweet potato.
Beetroot noodles ready to be baked with coconut oil and fresh rosemary.Baked beetroot noodles are so delicious. Bake in a 180 Degree Celsius oven and turn every so often until they are all nicely cooked and a few are crispy.This is a variety of sweet potato and the bits left in the spiralizer get baked as well so there isn’t any wastage.Swede noodles.
Magnificent meals: Vegetable noodles add such fun to your meals.
Add them to your favourite soup.A pile of multi coloured sweet potato noodles. Really sweet from being baked in the oven.A delicious grass-fed beef steak with swede noodles.Steak and baked beetroot noodles.Scrambled eggs with sweet potato noodles.
Now you need to get the hang of the fun names the noodles are given. Here are a few:
Boodles: Beetroot noodles
Zoodles: Zucchini noodles
Spoodles: Sweet Potato noodles
Swoodles: Swede noodles
Foodles: Fruit noodles.
Make it up as you go along. It adds to the fun.
You can also make vegetable strips using a vegetable peeler and these can add a fun and decorative element to a meal as well.
Here l used carrot ribbons to add a pretty element to this meal. Just slide the peeler down the carrot and you are done. I often do this with beetroot and add the strips to a salad.
Have some fun with this. It adds a different texture to your meals and can really add some variety to the Paleo diet.
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Vegetable spaghetti is a versatile, flavoursome and low carbohydrate food and in this recipe it is used as the main ingredient in the base of this delightful pizza. Gluten and dairy free, Paleo friendly, colourful and tasty. A meal to satisfy those who have been missing this traditional favourite.
Paleo friendly and delicious.
If you are avoiding nightshades then leave the tomato paste off and use olive oil as the topping, leave off the capsicum and drizzle an egg over the top.
Ingredients: Base
1 whole baked Vegetable Spaghetti
1 cup of raw activated pumpkin seeds
1/2 red onion
1 tablespoon coconut oil
2 tablespoons coconut flour
Pink rock salt and black pepper
Method: Base
Cut the vegetable spaghetti lengthways in half using a serrated knife.Clean out the seeds and pulp with a spoon.Drizzle with olive oil and sprinkle with pink rock salt and black pepper.Bake in a 180 Degree Celsius oven until golden and soft.Scrape out the vegetable spaghetti with a fork.Place in a sieve and squeeze the excess moisture out.Place all of the base ingredients in the food processor with the vegetable spaghetti.The mixture now looks like a dough.Place a generous piece of baking paper over the pizza tray and carefully and evenly flatten out the mixture.Bake the base in a 180 Degree Celsius oven for 10 minutes.Cover the base with your favourite ingredients. Keep it simple so the weight of the ingredients doesn’t overwhelm the base.Colourful and delicious. A family favourite and no-one will guess what the base is made from.
When the pizza is cooked remove from the oven and slice using a pizza slicer. It will smell delicious. Serve on its own or with your favourite meat. You will be able to carefully pick this pizza up with your hand but l would eat it with a knife and fork.
Enjoy this delicious version of a gluten and dairy free pizza made with all natural ingredients.
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A really delicious combination of tasty vegetables with grass fed beef mince cooked over several hours to produce a lovely caramalized appearance and flavour. The combination of spices, red cabbage, sweet potato and brussel sprouts with beef mince produces a hearty and nutritious dish.
The most beautiful mince dish!
Ingredients:
1kg grass fed beef mince
2 small onions diced
Spices: I used dried ginger, cumin, cinnamon and turmeric
Seasoning: Pink rock salt and black pepper
Coconut amino sauce (1 tablespoon)
1/4 red cabbage sliced
1 largish orange sweet potato grated
6 brussel sprouts sliced
2 tablespoons coconut oil (add just before cooking in the oven).
1 cup of home made bone broth
Method:
Brown the beef mince in a pan. I didn’t add any fat as there was plenty in the meat.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.
While the meat is browning grate the vegetables. I used a food processor which was super quick.Add the grated vegetables and mix well.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.
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This traditional family favourite has been given a colour overhaul and is packed with nutrition and flavour. It is a very easy dish to make and there will be plenty left for the next day.
A family favourite given a colourful transformation!
Ingredients and Method: Mince
Begin with 1kg of the best grass fed beef mince available.
Place this in a pot with 1 tablespoon of coconut oil and start to brown on a low heat. Add one diced brown onion, 2 tablespoons of organic tomato paste, 2 tablespoons of coconut flour and your spices. You can make this dish as spicy or mild as you like depending on who is eating it. I added in pink rock salt, black pepper, ground ginger, turmeric, lots of cumin, cinnamon and a pinch of paprika. Give it a good mix and when nicely blended and browned add in 2 cups of home-made bone broth or stock plus a few dashes of coconut amino sauce. Place the lid on and let this simmer for several hours. When it is done place the meat sauce in to a large baking dish and even out with a spatula.
The meat sauce could be eaten on its own.
If you are prepping this for later on in the day leave the mix to cool a bit while you prepare the topping. Otherwise you can cook the vegetables while the meat sauce is cooking and eat it as soon as the vegetables are cooked.
Ingredients and Method: Topping
The traditional white potato topping makes way for a colourful sweet potato mix. You could use just orange sweet potato but l chose the orange and white varieties. The number of sweet potato required will depend upon the size of your dish but l used three medium ones. Peel and wash the sweet potato, then chop into large pieces and place in a steamer. The white sweet potato are so surprising in that they turn a lovely purple shade when cooked with both varieties having a similar flavour but the orange one containing more beta-carotene than the white.
Soft all the way through
Carefully place each piece of sweet potato onto the pie using tongues and lightly crush by gently squeezing the tongues. Ensure an even coverage over the pie. Sprinkle raw activated pumpkin seeds generously over the top and place the whole dish in the oven for a few minutes to crisp them up. Serve and enjoy.
If you are preparing this meal to eat later in the day then store it covered in the fridge until just before meal time. Cover it with foil and heat in a pre-heated oven (180 degrees) until warm all the way through and the gorgeous aroma is moving through your home.
A hearty meal made from real food.
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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.
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.
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.
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.
Wash the raw cauliflower and cut it into pieces that will fit into the food processor.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.
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