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Spiced banana chia pudding

·      1 frozen banana

·      1/2 cup chia seeds

·      2 cups of coconut milk

·      1 teaspoon cinnamon

·      2 cardamom pods

·      1 teaspoon Brown rice syrup

·      1 teaspoon Vanilla extract

Add all ingredients other than the chia seeds to a blender and blend until smooth and creamy. Add the chia seeds to a large bowl and pour the spiced milk mixture on top. Stir well until chia seeds start to gel. Leave for a few minutes and then stir again to ensure you have no clumps. Cover and leave in the fridge overnight.

In the morning, add any toppings of your choice – fresh fruit, yoghurt (goats, coconut or organic full-fat cow), mixed nuts or seeds, granola

Keeps well for 3 days in the fridge

DAIRY-FREE, GLUTEN-FREE, VEGAN, REFINED SUGAR-FREE

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Chocolate raspberry nicecream

·      ½ cup frozen raspberries

·      1 scoop chocolate protein powder

·      1 teaspoon Raw cacao

·      ½ avocado

·      1 teaspoon cinnamon

·      pinch of sea salt

·      pinch of unrefined stevia (or 1 teaspoon of brown rice syrup)

·      2 tablespoons of milled flax

·      splash of coconut milk

Top with:

·      Cacao nibs

·      Almonds

Blend all ingredients until smooth. Top with crunchy bits. 

DAIRY-FREE, GLUTEN-FREE, VEGAN, REFINED SUGAR-FREE

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'See no greens' green smoothie

This is a great take on a green smoothie for the fussy eaters, kids, husbands or anyone else who you would like to sneak some greens into! This recipe is packed full of nutrients - including sufficient protein and fats - for it to be a substantial enough breakfast option that will keep you full till lunch. 

- 1/2 frozen banana

- 1 large handfuls of English spinach

- 1/2 cup frozen blueberries 

- 1 kefir lime leaf

- 1 scoop of vanilla rice protein 

- pinch of unrefined stevia (or 1 teaspoon of brown rice syrup) 

- 1 tablespoons cashews

- 2 tablespoons coconut yoghurt

- 1 tablespoon milled flax

- splash of oat milk

- loads of ice

- blend

- top with yummy crunchy bits (here I have a dollop of coconut yoghurt and almonds)

DAIRY FREE, GLUTEN FREE, VEGAN, RAW

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High-protein teff and chia pancakes

Teff is a gluten-free, ancient grain from Ethiopia. This tiny little grain is a nutritional powerhouse, being a good source of iron, calcium and fibre, while having a low glycaemic index. It is also a rich source of protein – making it a particularly great choice for vegans and vegetarians. 

In this recipe I have also added a scoop of rice protein, making these pancakes a high-protein breakfast option that will support blood sugar regulation, muscle growth and repair and keep you satisfied till lunchtime. Any flavour protein powder will do but chocolate works particularly well with the nutty flavour of teff. The chia seeds add an extra boost of fibre and essential fatty acids.

 

Serves 2

Ingredients: 

·      1 cup of ivory teff flour (Teff Tribe)

·      1 scoop of chocolate rice protein powder (Sunwarrior)

·      1 teaspoon of gluten-free baking powder

·      1.5 cups of oat milk (coconut or almond would work well too)

·      3 tablespoons of liquid coconut oil

·      1 teaspoon of coconut sugar (optional)

·      1 teaspoon of vanilla bean extract

·      1 tablespoon of chia seeds

·      Pinches of sea salt and cinnamon

·      Strawberries, blueberries, shredded coconut and sweetener of choice (raw honey, maple syrup, rice syrup) for topping

Method: 

In a small bowl, combine the chia seeds and oat milk and stir to allow the chia seeds to start to gel. Then add the vanilla and 1 tablespoon of coconut oil.

In a larger bowl, combine the teff flour, protein powder, coconut sugar, sea salt, cinnamon and baking powder and stir through.

Add the contents of the wet bowl to the dry and whisk well to combine until smooth. If the chia has absorbed too much of the liquid and the batter is too thick, add some more oat milk until you reach a pourable consistency.

Bring a pan to medium heat with a teaspoon of coconut oil.

Pour ¼ of a cup of the mixture onto the fry pan. Don’t crowd, 2 in the pan at a time works well, continue to add more coconut oil between batches. 

Flip the pancakes when bubbles have formed on the top. Remove from the heat when both sides have browned.

Serve with fresh strawberries, blueberries, shredded coconut and a drizzle of sweetener. 

GLUTEN FREE, DAIRY FREE, VEGAN

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GREEN GLOW SMOOTHIE

1 large handful of spinach 

2 stalks of kale (stems removed)

The juice and flesh of a young coconut 

1/2 cucumber 

1 mango cheek 

1/2 frozen banana 

1 tablespoon soaked chia 

ice

Blend until smooth. 

SUGAR FREE, GLUTEN FREE, DAIRY FREE, VEGAN, RAW

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Quinoa, pea and almond tabouli

Serves 4 as a side dish

2.5 cups of cooked white quinoa (always soak and rinse quinoa thoroughly before cooking, I also like to a bouillon cube after it reaches a boil)

1.5 cups of peas (brought to the boil then allowed to cool

2/3 cups of flat leaf parsley, finely chopped

1/2 cup of cherry tomatoes, halved

1/2 red onion, finely chopped

1/3 cup of almonds, roughly chopped

1 lebanese cucumber, chopped

(kalamata olives or crumbled goats cheese would also be tasty additions to this dish)

Dressing

1 garlic clove, finely chopped

Juice of 1 lemon

2 tablespoon extra virgin olive oil

salt and pepper                  

 

After the quinoa and peas have cooled, combine all the salad ingredients in large bowl. Make the dressing in a separate bowl before pouring over the salad and tossing well. Serve as a side to any protein. 

GLUTEN FREE, DAIRY FREE, VEGAN

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Buddha Bowl

Makes 2 large bowls

VEGAN, GLUTEN FREE, DAIRY FREE

Ingredients

1 large sweet potato, peeled and sliced lengthways

1 bunch watercress (or any other greens), roughly chopped

1 can chickpeas, thoroughly rinsed

150 grams quinoa and rinsed

I avocado, halved and sliced

A few sprigs mint, leaves pulled, roughly chopped

2 tablespoons hummus

2 tablespoons coconut oil

2 tablespoons currents

2 tablespoons tamari

1 teaspoon each cumin and turmeric, pinches of sea salt and cayenne pepper  

1 tablespoons extra virgin olive oil

1 teaspoon apple cider vinger

2 tablespoons activated pepita seeds (or any seed of choice)

 

Method

 

Preheat the oven to 180C

Toss the sweet potato pieces in 1 tablespoon of coconut oil and tamari on a roasting tray and roast in the oven for 30- 40 minutes or until cooked through

Bring quinoa to a boil on the stove in 3 cups of filtered water, turn down the heat, add turmeric and a pinch of sea salt, simmer stirring occasionally until all water is absorbed, set aside to cool

Dress the watercress and mint in extra virgin olive oil and apple cider vinegar, season and set aside

Toss the chickpeas, currents, cumin, cayenne and sea salt in bowl then heat 1 teaspoon of coconut oil in a fry pan on a low temperature, add the chickpea mixture and warm through

Build the bowls by distributing all the elements between the 2 bowls, dolloping a tablespoon of hummus on each and sprinkle with pepita seeds 

 

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Pecan, date and banana loaf

Dry Ingredients - 

1/2 cup coconut flower 

1/2 cup almond meal 

2 teaspoons gluten-free baking powder 

1/2 teaspoon cinnamon 

1/2 teaspoon ginger powder 

1/2 teaspoon stevia (optional) 

1/2 cup pecans - roughly chopped 

Wet ingredients - 

2 medjool dates - finely chopped 

2 medium very ripe bananas 

1/4 cup coconut oil - melted 

2 eggs 

1 teaspoon vanilla bean extract 

Topping - 

1/2 teaspoon of cinnamon 

1/4 cup of pecans

Method

Preheat the oven to 180 degrees celsius. Grease a loaf tin with coconut oil. 

Combine all the dry ingredients in a large mixing bowl.  

In a separate bowl, mash the banana leaving some larger chunks, whisk the eggs,  add the coconut oil, milk, dates and vanilla and stir together. 

Add the wet mixture to into the dry and fold through until combined 

Pour the mixture into the greased loaf tin. Decorate the top with whole pecans and cinnamon and bake for 45 minutes or until a skewer comes out clean. 

Once cooked through, allow the loaf to cool before turning out from the tin to slice. 

Serve as is or toasted with butter or coconut oil 

GLUTEN FREE, DAIRY FREE, REFINED SUGAR FREE, VEGAN 

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Cacao and Matcha Smoothie

 

1 tablespoon raw cacao 

1 scoop chocolate protein powder

1 teaspoon matcha powder 

1/4 avocado 

Roughly 10 almonds

2 tablespoons milled flax

splash of oat milk 

pinches of cinnamon, stevia and sea salt 

loads of ice

blend

Top with cacao nibs 

GLUTEN FREE, DAIRY FREE, REFINED SUGAR FREE, VEGAN, RAW

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Chicken, coconut and quinoa curry

 Serves 5 as a main meal

This recipe makes a large batch of curry that will last a few days in the fridge. I love having it on hand for easy lunches and dinners during the week. I cook this dish really slowly allowing the ingredients to become deliciously soft and easily digested. Keep the veggies quite large when you’re chopping or you might end up with mush by the end of cooking time.

      4 - 5 organic chicken thigh fillets roughly chopped

1 eggplant roughly chopped

1 head of cauliflower roughly chopped

2 carrots roughly chopped

1 large brown onion roughly diced

2 red chilies finely diced

1 large knob of ginger grated

1 large knob of turmeric grated

2 cans of coconut cream

5 kefir lime leaves sliced

1 bunch of coriander leaves plucked (for garnish) and stalks roughly chopped

Pantry items – coconut oil, black pepper, cayenne pepper, curry powder, sea salt, ground coriander seed 

150g quinoa, soaked and properly rinsed

Heat a slow cooker on sauté or a large pot with a tablespoon of coconut oil and brown the chicken. Once browned, remove the chicken and set aside, discard excess oil. Heat another tablespoon of coconut oil and sauté the onion to soften. Add the fresh chili, 2 tablespoon of curry powder, 1 teaspoon of coriander seed and stir for 1 minute. Add all remaining vegetables, chicken, coriander stalks, coconut cream and 1 cup of filtered water and bring the heat up, turning down just before it reaches a boil. Simmer on a low heat with the lid on for approximately 3 hours, or until all vegetables are soft and the chicken is falling apart, season to taste. Have the quinoa soaking while the curry is cooking ready to rinse and cook in a separate saucepan close to serving time.

To serve spoon the curry on top of quinoa and top with coriander leaves. When I am reheating this dish during the week I heat the quinoa and curry in the same saucepan and it incorporates together making it deliciously thick. At lunchtime I like to top with something fresh like spinach or sprouts (pictured here with snow pea sprouts and chili oil). 

gluten free, dairy free 

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Nourishing Beef Bone Broth

2 kg of grass-fed organic beef bones – a mix of marrow bone, shin and knuckle works well

2 bay leaves

2 tablespoons of apple cider vinegar

2 carrots roughly chopped

1 brown onion roughly chopped

Filtered water to fill a large stock pot (or slow cooker)

 

Method

 

To improve the flavour of a beef broth, you can roast the raw bones in the oven at a high heat for 30 mins before commencing your broth. Then, place the bones into a stock pot and fill with filtered water along with the apple cider vinegar, allow this to sit for 30 – 40 mins, the vinegar works to make the minerals in the bone more available. Add the vegetables and bay leaves and bring to the boil. Once it has reached a rolling boil reduce to a simmer for 48hours. Within the first few hours of simmering a scum may appear on the surface that you will need to skim off. Once simmering time is complete allow the broth to cool before scooping out the bones using a slotted spoon and passing it through a fine strainer. Store in a glass jar in the fridge for up to 5 days or freeze. Add salt to taste as you serve.

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Heavenly halloumi salad with roast fennel

    serves 2 as a main meal 

 

1 packet of halloumi (I like Galaxy Greek halloumi) thickly sliced 

1 bunch of large spicy roquette roughly chopped 

1 carrot julienne 

1 large bulb of fennel finely sliced 

3 sprigs of mint roughly chopped 

2 tbs muscatels (or currents)

2 tbs olive oil

2 tsp cumin ground

2 tsp cumin ground 

pinch of sea salt

pinch of ground black pepper

1.5 tsp pomegranate molasses 

2 tbs extra virgin olive oil 

2 tbs balasamic vinegar 

 

Mix fennel and carrot with olive oil and cumin, coriander, salt and pepper and roast in the oven at 180 degrees for 20 minutes or until done. Meanwhile arrange roquette, mint and muscatels in a bowl. In a glass mix extra virgin olive oil, pomegranate molasses and balsamic vinegar. Heat a dry fry pan and fry halloumi until golden, turning so it does't stick. Once veggies are done add to the bowl and top with halloumi and pour over dressing. 

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