Beetroot and Strawberry Brownie
Preparation: 15 minutes Cooking: 25 minutes Servings: 16 There is nothing quite like the delicious aroma of chocolate wafting through the kitchen. This rich, chocolatey brownie is all soft and fudgy in the middle and slightly crisp around the outside edges. The beetroot gives the brownie an earthy red velvet depth of flavour, and the strawberries pair well with the cacao and crunch of sliced almonds. Add a drizzle of dark chocolate and you will have a decadent but healthy treat. Brain Food Note Beets contain vitamin B9, or folate, which is important for good emotional and mental health. Eating beets or drinking beet juice can relax the mind and create a sense of well-being. Pairing beets with cacao promotes the feeling of contentment and enhanced mood.
1 large or 2 small beetroot
150 grams butter or 1/2 cup coconut oil
1 cup cacao powder
3/4 cup coconut sugar
3 organic eggs
1 cup almond flour
1 teaspoon vanilla extract
1 teaspoon gluten-free baking powder
1/4 teaspoon salt
1 cup strawberries, sliced
1/2 cup sliced almonds
150 gramsdark chocolate
Preheat oven to 170 degrees C (or340 degrees F) and line a small slice tin with baking paper.
Melt the butter or coconut oil. Finely grate the beetroot and chop the strawberries into small pieces. Place all the ingredients except for the almonds and strawberries in a food processor. Process until well combined.
Pour the batter into the lined slice tin and spread evenly. Sprinkle sliced almonds and chopped strawberries over the top.
Bake for about 25 minutes,until firm around the edges and slightly soft in the middle, or until the brownie springs back when touched lightly.
Remove the brownie from the oven and cool completely before slicing into squares.
Break up the chocolate and place the chocolate pieces in a small bowl. Place the bowl over a saucepan of hot water, stirring continuously to melt the chocolate. Drizzle the chocolate over the top of the brownie.
Recipe makes 16 medium-sized brownies.
Zucchini Noodles with Beetroot Pesto
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
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
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
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
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.
Salmon and Avocado Green Salad
Preparation: 10 minutes Servings: 4 This salmon and avocado green salad makes a delicious lazy Sunday lunch or a light supper with some home-made bread. This is a perfect combination of roasted salmon and magical avocado, with peppery rocket and an earthy touch of edible flower petals. I feel a simple dressing of lemon juice and avocado oil cuts beautifully through the richness of the salmon, giving a fresh citrus zing to the salad. Toss a handful of sesame seeds over the top for a bit of texture. Brain Food Note Salmon and avocado are rich in omega-3 fatty acids, which are the brain-nourishing fats. Pairing these two wonderful foods with the powerful nutrient content of leafy greens will help clear your mind, sharpen your focus, and balance your mood. You Will Need 2 cups baby rocket leaves 1 cup baby spinach leaves 1 avocado, sliced 1 smoked or roasted salmon fillet 1 tablespoon sesame seeds 1 tablespoon edible flower petals juice of 1/2 lemon drizzle of avocado oil (optional) What To Do Wash and dry the salad greens, either patting dry between two tea towels or using a salad spinner. Toss the rocket and spinach leaves together in a large bowl. Add avocado pieces to the salad greens and break up cooked salmon into rough pieces to add to the salad. Squeeze lemon juice over the salad and toss gently. Arrange the salad on a platter, drizzle over avocado oil if using it, and scatter sesame seeds and flower petals over the top. Serve with home-made gluten-free bread or sourdough.
Warm Earth Salad with Creamy Avocado Dressing
Preparation: 20 minutes Cooking: 25 minutes Servings: 4 as a side This is a lovely and satisfying warm earthy salad that is perfect on its own or accompanying a piece of fish or chicken. Roasted earth vegetables are tossed with warm, fluffy turmeric and lemon quinoa, dressed with a vibrant, creamy avocado dressing. Brain Food Note Pumpkin and sweet potato work well here to improve memory and concentration, while the protein, magnesium, and folate in quinoa stabilises mood and reduces anxiety. Golden turmeric helps calm and clear the mind, and the zing of lemon hinders anxiety. Vibrant red beets help with mental fatigue and alertness, plus I’ve added smooth avocado for good healthy fats to boost brainpower. You Will Need 6 baby beets, peeled and halved 10 baby carrots, peeled and whole 3 small red onions, peeled and quartered 1 cup pumpkin, peeled and cubed 1 cup sweet potato, peeled and cubed 4 garlic cloves, halved 2 tablespoons coconut oil or ghee 1 teaspoon sweet paprika 1 cup white uncooked quinoa 2 cups chicken or vegetable broth 1 teaspoon turmeric powder 1/2 teaspoon ground cumin zest and juice of 1 lemon 1 handful flat-leaf parsley, torn 2 tablespoons pine nuts, toasted Dressing 1/2 avocado 3 tablespoons coconut milk 1 garlic clove, roasted 1/2 cup flat-leaf parsley 1/4 teaspoon salt 1/2 cup olive oil What to Do Preheat the oven to 180 degrees C. Wash and prepare the vegetables. Place the beets, carrots, onions, pumpkin, sweet potato, salad garlic, and dressing garlic with coconut oil or ghee in a large roasting dish. Sprinkle the paprika over the top. Cook the vegetables for 20–25 minutes, or until they are just tender. Strain the quinoa through a fine mesh sieve, rinsing through with clean cool water for 2 minutes. Place the quinoa in a small saucepan and add 2 cups of broth. Bring to a boil, then turn down the heat and simmer for 20 minutes, uncovered. Stir in the turmeric powder, cumin, and lemon zest and squeeze over the lemon juice. Fluff the quinoa with a fork. Remove a clove of roasted garlic from the oven and place it, plus all of the other dressing ingredients except olive oil, in a blender. Process until well combined. With the blender on low, slowly pour in the oil and blend until the dressing thickens. Transfer to a small bowl. Any leftover dressing will keep stored in a sealed glass jar in the refrigerator for 3–5 days. Place the quinoa and roasted vegetables in a large bowl and toss gently to combine. Pile the warm vegetable salad onto a platter and toss the parsley and a sprinkle of pine nuts over the top. Spoon the dressing into a small bowl and place it on the side. Dress the salad before serving or leave for guests to dress the amount they desire.
Raspberry Cacao Surprise
I seem to really love the combo of raspberries and chocolate at the moment. The colour and the taste combo; perfection I think. I came up with these tasty little treats for my kid’s lunchboxes today (I did have 1 too). All natural goodness, gluten, dairy, and refined sugar free. They have a little surprise inside…
You Will Need:
2 cups of desiccated coconut 3 tablespoons cacao powder ½ a cup of freeze-dried raspberries 12 freeze-dried raspberries for the centre 1- 2 tablespoons maple syrup or honey to taste 2 tablespoons coconut oil (melted) 1 teaspoon vanilla extract ½ teaspoon saltWhat To Do:
- Blitz raspberries in your blender or food processor. Don’t make them dust, you want a bit of crunch, so process to tiny pieces.
- In a medium-size bowl mix together all ingredients including the blitzed raspberries but excluding the 12 raspberries for the centre.
- Add a little more coconut oil if needed to get a rollable consistency.
- Take a teaspoon of mixture in your hand, add one of the whole dried raspberries to the centre, then add another teaspoon on top and roll into a ball carefully so you don’t break the raspberry centre if possible.
- You could leave out the centre raspberry if you like, buts that’s the surprise and the kids like it.
- Place the balls in the fridge for ½ an hour, then eat yourself :) or pop one in your children’s lunch-box for a little treat.
- Makes 12 balls.