Zucchini Noodles with Beetroot Pesto

Dinner, LunchLeave a comment
  Preparation: 20 minutes Servings: 2 as a main dish, 4 as a side   There is something quite tempting about spiralised vegetables; they somehow seem tastier, not to mention fun to make! This delicious, nutty, creamy meal won’t weigh you down. You can serve it as a lovely bright pink plate of goodness all on its own or alternatively. I think it pairs well with a fresh filet of pan-fried snapper or salmon. Brain Food Note Beetroot is rich in folate, which can help combat mental fatigue, mood swings, and insomnia. Combine the beets with zucchini for vitamin C to help alleviate stress. Sprinkle the nutrient-dense almond and pumpkin seeds over the top for healthy fats, folate, protein, and magnesium to help reduce anxiety. Top with zinc-rich sesame seeds for a calming effect on the brain.   1/4 cup pumpkin seeds 1/4 cup almonds, chopped 2 tablespoons coconut oil 6 large zucchini 1/2 teaspoon sea salt 1 handful parsley 4 sprigs thyme 1 cup beetroot pesto 1 tablespoon sesame seeds freshly ground black pepper   Preheat oven to 160 degrees C (or 320 degrees F). Spread the pumpkin seeds and almonds on a baking tray with 1 tablespoon of coconut oil. Bake for approximately 10 minutes, or until a pale golden brown. In the meantime, spiralise the zucchini into thick noodles or, alternatively, slice thinly. Remove the nuts and seeds from the oven. Allow to cool. Chop parsley and thyme and put aside. Chop up the toasted pumpkin seeds and nuts roughly. Heat 1 tablespoon of coconut oil in a frying pan over medium-high heat. Add the spiralised zucchini and sauté until the noodles just begin to soften, about 1 1/2 minutes. Add the beetroot pesto and toss gently to heat through, approximately 1 1/2 minutes. Remove quickly from the heat. Serve the beetroot noodles onto warmed plates and sprinkle toasted pumpkin seeds, almonds, sesame seeds, and herbs over the top.

Coconut Chia Pudding with Strawberries, Coconut and Goji Berries

Breakfast, RecipesLeave a comment
  Preparation: 5 minutes plus 1 hour soaking Servings: 2–3   Chia seeds soaked overnight in coconut cream turn into this chia coconut pudding, with a consistency similar to tapioca and a clean, creamy character. This pudding is amazingly simple to make and can be thrown together easily for a snack, dessert, or breakfast. You can then add flavourings or your favourite fruit toppings; the choices are unlimited. My favourite go-to flavours and toppings are strawberry and coconut, passionfruit, cacao and mango, and raspberry and blueberry.   Brain Food Note Chia seeds are a great source of plant-based omega-3s, fibre, antioxidants, and minerals which enhance cognitive performance and promote relaxation and stress relief.   1 1/2 cups coconut cream 3 tablespoons desiccated coconut 2 tablespoons chia seeds 1 tablespoon honey 1 teaspoon vanilla bean paste or extract 1 teaspoon cinnamon   Topping 1/2 cup strawberries, chopped 2 tablespoons goji berries 1/4 cup coconut shavings   Place all the ingredients in a large jar, except for the topping. Shake the jar well to mix the contents thoroughly or, alternatively, mix in a medium-sized bowl with a wooden spoon. Put the pudding in the fridge for at least an hour to allow the chia seeds to swell and create their creamy gel-like consistency or, alternatively, put the jar in the fridge overnight to have in the morning. Remove the chia pudding from the fridge and spoon into serving dishes. Top with strawberries, goji berries, and coconut shavings—or any other topping you like.    

Green Goodness Smoothie

Breakfast, DrinksLeave a comment
Preparation: 5 minutes Servings: 2–3   I love many different smoothies, but this is my go-to smoothie for a mid-afternoon or after school pick-me-up. I also find it’s perfect after a workout. This delicious green smoothie will give you that extra brain boost you need to stay healthy and focused, and prevent the mid-afternoon slump. One glass and you will feel your mind clear and your cells sing. I love the addition of the juice and pulp of a lemon for a fresh, zesty pop of flavour. Sometimes I also like to add some ginger and turmeric to further enhance and protect brain health.   Brain Food Note I’ve called this the Green Goodness Smoothie because it’s packed full of brain-boosting ingredients to nourish the body and mind. Leafy green veggies deliver calcium and folate for concentration and overall brain function. The vitamin C, B6, folate, and potassium in kiwi fruit, banana, and lemon help calm a busy mind, and the healthy fats of avocado and flaxseed oil create mood balance.   1 handful spinach 3 stalks kale 1 stalk celery 2 kiwi fruit 1 banana 1/2 avocado juice and flesh of 1 lemon plus a sliver of lemon rind 1 tablespoon flaxseed oil 1 cup cold filtered water 12 ice cubes   Blitz all the ingredients in a high-speed blender. Add more cold water if needed, until the smoothie reaches your desired consistency. Pour into glasses and scatter spirulina sprinkles and chia seeds (both optional) on top, if liked. Makes two large glasses or three medium glasses.
 

Sweet and Spicy Pulled Pork

DinnerLeave a comment
Preparation: 10 minutes plus 3 hours sitting Cooking: 5–6 hours Servings: 6–8   This slow-cooked pork makes a tender, comforting, and satisfying meal. Enjoy it served simply with the fresh crispness of a green salad, or the crunch of a simple coleslaw, the sweet spiciness marrying beautifully with the fresh vegetablles. This is one of my favourite recipes; it’s a simple to prepare and then leave it to create its magic kind of meal. You can pop the meat into the slow cooker first thing in the morning before work and you have dinner sorted. Arrive home to a delicious aroma wafting from the kitchen when you open the front door.   Brain Food Note Pork is packed full of B vitamins, iron, zinc, protein, and many other nutrients that help increase concentration, alertness, and memory, aiding in a happier and more stable mood. Bone broth and apple cider vinegar help calm and relax the mind and help you handle stress more easily. Add nutrient-rich cabbage, carrots, or salad greens to help fight inflammation in the gut and brain.   1.5 kilo pork shoulder with bone 1 teaspoon black peppercorns, crushed 1 teaspoon fennel seeds 1 teaspoon cumin 1 teaspoon sweet paprika 1 teaspoon cinnamon 1 teaspoon chilli powder 1/2 teaspoon sea salt 1 cup bone broth 2 tablespoons apple cider vinegar 2 tablespoons tomato paste 3 cloves garlic 1 small onion 1 tablespoon maple syrup 1/2 red cabbage, finely sliced 2 small carrots, finely sliced 1 small Lebanese cucumber, peeled into thin strips   Mix all the spices together. Wash the pork and pat it dry with paper towels, then rub the spice mix all over the pork. Cover and leave overnight in the fridge or for at least 3 hours. Preheat the oven to 200 degrees C (or 400 degrees F). Put the spiced pork in an oven dish and place it in the oven for 25 minutes. Remove the meat from the oven and place it in the slow cooker with the bone broth, apple cider vinegar, tomato paste, garlic, onion, and maple syrup. Cook for 8 hours on low or 5–6 hours on high, or until the meat can be easily pulled apart with a fork. Remove the pork from the slow cooker. Place on a chopping board and, using two forks, pull the meat from the bone. Place the pulled meat back into the sauce for about 10 minutes, or until you are ready to serve. Place the sliced cabbage, carrot and cucumber strips onto a board or platter and pile on the pulled pork, drizzle a little more sauce over the meat. Alternatively, place the chopped cabbage and carrot into cos lettuce cups and lay the pork on top, then add cucumber strips, sliced spring onion, thinly sliced chilli, and coriander, if desired.  

Banana and Walnut Bread

Sweet TreatsLeave a comment
Preparation: 15 minutes Cooking: 50–55 mins Servings: 1 loaf, about 10 slices   The delectable and mellow aroma of banana fills the house as you bake this rustic and wholesome loaf. This walnut-studded beauty is delicious straight from the oven as it is, or adorned with a dollop of coconut cream, a gentle trickle of local honey, and extra walnuts for a delightful crunch.   Brain Food Note Bananas contain vitamin B6, potassium, and vitamin C, which can help preserve memory, promote relaxation, relieve anxiety, and boost mood. Walnuts and almonds supply your brain with healthy fats and protein that keep your brain mentally sharp and positive.   1 1/2 cups almond flour 1/2 cup tapioca flour 4 eggs 3 large ripe bananas 1 teaspoon baking powder 1 teaspoon vanilla paste or extract 1 teaspoon cinnamon 4 dates, softened in 1/4 cup hot water and mashed to a paste 1/2 cup almond butter 1/2 cup walnuts, chopped   Topping: 1/4 cup walnuts, chopped 1 teaspoon cinnamon 1 teaspoon coconut sugar   Preheat oven to 180 degrees C (or360degreesF). Line a loaf tin with baking paper. Place all the ingredients except the walnuts in a food processor and process until well combined. Alternatively, place all ingredients in a large bowl and mix well. Stir in the walnuts and pour the batter into the lined loaf tin, smoothing out the top evenly. Mix the topping ingredients and, using a teaspoon, sprinkle the topping over the banana bread. Place the tin in the oven and bake for 50–55 minutes, or until a skewer inserted into the centre of the loaf comes out clean. Cool the cake in the tin for 20 minutes before turning out onto a wire rack to cool further. Slice and serve with whipped coconut cream and a drizzle of honey.