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.
Granola with Coconut Yogurt and Honey
Preparation: 10 minutes Cooking: 20 minutes Servings: 1 large mason jar or 4 servings Sometimes for breakfast, you just feel like having a little light golden granola—the home-made kind that’s crunchy, fragrant, and tossed with a delicious medley of dried figs, prunes, and apricots. This recipe is served with cold, creamy cashew milk, a dollop of tart coconut yogurt, and a delightful drizzle of caramel-coloured honey. Brain Food Note Nuts, seeds, and dried fruit contain healthy fats, B vitamins, iron, and magnesium to boost your brainpower and balance mood. Combine with soothing honey to calm the brain and cashew milk to aid in relieving stress and anxiety.
1 cup coconut flakes
1 cup almond butter
3 tablespoons honey
1 tablespoon powdered ginger
1 tablespoon cinnamon
1/2 cup pumpkin seeds
1/2 cup walnut pieces
3/4 cup pistachios
6 dried figs, sliced
1/2 cup prunes, chopped
1/2 cup dried apricots, chopped
Preheat oven to 160 degrees C.
Place coconut flakes on a lined baking tray and place in the oven to toast for about 3 minutes. Keep an eye on them so they don’t burn. Remove from the oven and transfer to a small bowl.
In a small saucepan over low heat, blend almond butter, honey, ginger, and cinnamon. Place walnuts, pistachios, and pumpkin seeds in a large bowl and pour the honey mixture over the top. Mix to combine.
Spread this mixture evenly on the lined baking tray and bake for 10–12 minutes, or until golden and crispy. Remove from the oven and add toasted coconut flakes. Leave to cool. When the granola is cool, stir in the dried fruit and transfer to a large jar.
Serve with home-made cashew milk, a spoon of coconut yogurt, and a drizzle of runny honey. The granola will keep for 1 month stored in a large jar or sealed container.
Bacon and Egg Cups
Preparation: 15 minutes Cooking: 15–20 minutes Servings: 12 These delightful little bacon and egg cups make a simple and versatile small meal or snack. I take them with me to eat when I’m on the go between client sessions. They make a deliciously light summer breakfast or lunch, served warm with a simple green salad of rocket, avocado, and a drizzle of lemon juice and olive oil. These little beauties can slip into school lunchboxes or make a tasty after-school snack with a cool green smoothie. Brain Food Note Eggs have a calming effect on the brain and help combat high stress and insomnia due to their vitamin B12 and vitamin E content. Combine with bacon for a clear mind and sharper thinking, and spinach for good mood and memory. You Will Need 200 grams bacon, diced 2 tablespoons coconut oil 1 small red onion, chopped finely 1/2 cup red bell pepper, chopped finely 12 organic eggs 1/2 chilli, chopped finely 1 cup broccoli florets 1–2 tablespoons chopped chives sea salt freshly ground black pepper What To Do Preheat the oven to 180 degrees C (or 350 degrees F). Grease a 12-hole muffin tray with coconut oil or line with baking cases. Heat coconut oil in a small frying pan over a medium heat. Add bacon and onion and cook for 5–6 minutes, or until the bacon is crispy and the onion is soft and fragrant. Add the red pepper and cook for an additional minute, until softened. Crack the eggs into a large bowl and whisk with a fork or metal whisk. With a wooden spoon, stir in the bacon, onion, and red pepper mixture. Add the chopped broccoli, chilli, and chives. Season with sea salt and freshly ground black pepper. Pour the egg mixture into the muffin cases until it reaches just below the top of the muffin hole. Place the muffin tray in the oven and bake for 15–20 minutes, until the egg cups have risen or a skewer inserted into the middle of an egg cup comes out clean. Remove the egg cups from the oven and eat hot for a quick breakfast on the go or cool them to have as an after-school snack or for a work or school lunch. They will keep refrigerated for 2–3 days.
Raspberry and Spinach Smoothie
I love raspberries and I love spinach, so putting them together in a smoothie sounds good to me. The vibrant red raspberry is a delicate fruit that is sweet, juicy and offers a powerhouse of numerous health benefits. This vividly coloured fruit is a rich source of nutrients, minerals and vitamins, including fibre, iron, magnesium, potassium, and zinc. Add to that the amazing health benefits of spinach. Dark leafy greens like spinach have an extremely high level nutritional value and are important for bone health, skin, hair and provide iron, anti-oxidants, vitamins and minerals. You Will Need Bananas (peeled, in pieces and frozen) x 2 Raspberries 1/2 Cup Chia seeds 2 Tablespoons LSA 2 Tablespoons Almonds x 8 Spinach leaves 1 cup Coconut Water 3/4 Cup (or more to your desired consistency) Ice To Do Blitz all the ingredients in a blender and enjoy :)
Shakshuka
Preparation: 10 minutes Cooking: 20 minutes Servings: 3 Some words are just cool to say, and shakshuka is one of those words. It is a lovely vibrant dish of eggs poached in a skillet of simmering spicy tomato sauce that originated in the Middle East and North Africa. There are many different ways to make this dish—you can add different vegetables, meats, and spices. This shakshuka is great for breakfast but also works well for a late night supper or brunch. This is my simple version that our family loves. Brain Food Note Tomatoes are rich in antioxidants that help prevent brain cell damage and stabilise mood. The levels of zinc and B vitamins in eggs improve cognitive function and psychological well-being. 2 tablespoons coconut oil 1 small red onion, chopped finely 1 red bell pepper, cut into thin strips 2 cloves garlic, chopped finely 6 1/2 cups diced tomatoes 2 tablespoons tomato paste 1 teaspoon cumin 1 teaspoon sweet paprika 1 teaspoon chilli flakes freshly ground black pepper sea salt 5–6 organic eggs 1 handful basil leaves Preheat oven to 180 degreesC. Heat coconut oil in a deep skillet or ovenproof pan on medium heat. Add onion and bell pepper to the pan and cook until soft and fragrant, about 5–7 minutes. Add chopped garlic and cook for an additional 1–2 minutes. Add tomatoes, tomato paste, and spices and simmer over low heat for 7–8 minutes, until the mixture starts to reduce and thicken. Add salt and pepper to taste. Make 4–6 wells in the tomato mixture and crack an egg into each one, spacing evenly. Place the skillet in the oven and cook for an additional minutes, or until the eggs are just set. Remove the pan from the oven, sprinkle with basil leaves or parsley and cilantro, and serve with bacon or a lovely seeded bread to mop up that delicious sauce.
Fig and Ginger Granola
I love the warming, spicy flavour of ginger. Fig and ginger together? Yum, a classic flavour combination. This is a lovely crispy, crunchy granola based around nuts and seeds with the addition of goji berries, figs, a kick of ginger and a hint of maple. This fig and ginger granola is also great straight out of the jar by the handful as a quick snack, or sprinkled on some yoghurt. It’s more of the ‘adults’ granola. My kids think it's ok, but it's not their favourite flavour. Bonus for me as it means it lasts longer than my cacao granola! :)You Will Need:
1 ½ cups of buckwheat groats ½ cup of coconut chips ½ cup of chopped walnuts ½ cup of sliced almonds ½ cup of pumpkin seeds ½ cup of spouted sunflower seeds 2 tablespoons of maple syrup 2 tablespoons of coconut oil 6-8 dried figs (chopped) ½ cup of raisins ¼ cup of goji berries 3 teaspoons of ground ginger 1 teaspoon of nutmeg
What To Do:
- Preheat your oven to 175 degrees Celsius.
- In a large bowl, combine all dry ingredients except the goji berries, raisins, and figs.
- In a small saucepan over a low heat, melt the coconut oil and the maple syrup together.
- Pour the liquid ingredients over the dry ones, and fold/stir to coat.
- Spread the mixture out in an even layer on a large baking tray.
- Bake for 8-10 minutes until toasted and fragrant. Check and stir every few minutes as the granola can burn easily.
- Remove from the oven, and leave to cool.
- Add the goji berries, raisins, figs, and ginger. Toss to combine.
- Store in a large jar.
- Makes 6 cups.
Super Berry and Celery Energiser Smoothie
Berries and celery: what a great combo! Berries have high levels of antioxidants and phytochemicals, which are naturally occurring nutrients that help protect cells from damage, helping to fight cancer and other illnesses. Celery is very rich in vitamin K, vitamin A, potassium, folate and vitamin C, and also provides a good amount of dietary fiber. Celery is also rich in electrolytes and has a cooling effect on the body, fighting inflammation. Celery also helps to clear the digestive system and boost cognitive function. To round off this powerful combination, I’ve added flaxseed oil which is high in EFA (essential fatty acids) for its healing compounds and bee pollen which is rich in a range of vitamins, minerals and protein, making it a great natural energiser and digestion aid. Voila! Energiser Smoothie! Oh, and it tastes divine too. ☺What You Need
1 x frozen banana (peel and break into pieces before freezing) ½ Cup of raspberries ½ Cup blueberries 4 stalks of celery 1 Cup of coconut water ½ teaspoon cinnamon 1 Tablespoon LSA 1 Tablespoon flaxseed oil 1 teaspoon bee pollenWhat You Do
1. Blitz all ingredients except bee pollen in your blender. 2. Pour smoothie into two glasses and sprinkle bee pollen over the top. 3. Enjoy.
Bircher Muesli
Preparation:10 minutes plus overnight Servings: 4–5 I’ve always had a soft spot for bircher muesli. You can make this recipe the traditional way, with oats, or alternatively swap out the rolled oats for buckinis and coconut. This creamy bircher recipe is softly spiced with cinnamon, ginger, cloves, and a hint of cardamom. I love the addition of tart cherries, but any dried fruit would work well. This is a great breakfast to take with you if you start work early as I do. Portion the mixture into mason jars and pop in the fridge overnight to work its magic. It’s quick and easy to add fresh fruit in the morning, with a couple of boiled eggs to accompany it, before you head out the door. Brain Food Note Oats contain B vitamins, magnesium, and fibre to help soothe and relax the mind. This bircher is made with walnut milk and chia seeds to provide all-important omega-3 fatty acids for optimal brain function. Add a spoonful of coconut yogurt for more of the healthy fat that the brain loves. 3 cups oats or 1 1/2 cups buckinis and 1 1/2 cups shredded coconut 1 tablespoon chia seeds 1 teaspoon ground cinnamon 1 teaspoon ground ginger 1/2 teaspoon ground cloves 1/2 teaspoon cardamom 1/4 teaspoon salt 1/2 cup goji berries 1/2 cup tart cherries 1/2 cup walnuts, chopped into small pieces 3 cups walnut or other nut milk 2–3 tablespoons maple syrup juice of 1 lemon 2 teaspoons vanilla extract 2 red apples (grated) coconut yogurt to serve In a large bowl, mix all the dry ingredients together. Stir in the goji berries, cherries, and walnuts. Add the almond milk, maple syrup, lemon juice, and vanilla extract. Stir to combine. Cover the bowl and pop in the fridge overnight to soak. In the morning, stir in the grated apple and top with coconut yogurt to serve.
Creamy Cacao Coconut Yoghurt
There is one thing I really miss since going dairy free and that’s YOGHURT! I love it and I used to eat it a lot, especially during blueberry season. Greek yoghurt and blueberries – yummm! That tangy taste, creamy texture, melt in your mouth… I could go on and on… Anyway, I gave up dairy and found coconut yoghurt! I could eat coconut yoghurt everyday too, but the problem is it’s really expensive. So, what can I do to feed my coconut yoghurt addiction? I make my own. I’ve been experimenting with making my own coconut yoghurt and came up with this simple delicious recipe. I make it using only 3 ingredients: coconut milk or cream, a sweetener, and probiotic capsules (plus cacao if you want the chocolatey kind, and I do). Simply combine the ingredients and leave to sit in a warm place for a day or two. Then voila! Creamy, chocolatey yoghurt for breakfast. You need a good quality coconut milk or cream to begin with, and also good quality probiotic capsules. All coconut cream / milk brands differ slightly, as do the probiotic capsules. You many need to adjust amounts slightly to produce a yoghurt of the consistency you like.
You Will Need:
1 can of coconut cream or milk (use the full fat variety) 3 good quality probiotic powder capsules 2 tablespoons of maple syrup or honey 6 tablespoons of cacao powderWhat To Do:
- Sterilise a glass jar, either by boiling in water or heating in a low oven for 10 minutes or putting it through your dishwasher.
- Warm the coconut cream or milk in a pan over a very low heat, until warm to touch.
- Pour the warmed coconut cream or milk into the sterilised jar, and add the powder from the probiotic pills.
- Add honey or maple syrup.
- Stir until well combined.
- Place the jar in a sunny place like a benchtop, for 12 hours. Alternatively you could also place it in a yoghurt maker or in a hot water cupboard wrapped in a tea towel.
- After 24 hours, add the raw cacao powder to the fermenting yoghurt and blend it all up in a high-speed blender.
- Pop yoghurt back in your jar, screw the lid on and place in the fridge for 1-2 days. You will find that the yoghurt will thicken considerably once stored in the fridge. It will also become thicker and slightly tarter each day.
- The yoghurt keeps up to 2 weeks in the fridge, but it won’t last that long!
- After 1 or 2 days, depending on how you like it, serve and enjoy! Serve a couple of spoonfuls on top of fruit, or in smoothies or with homemade granola. I have topped my cacao coconut yoghurt with goji berries and Little Bird Cacao Grawnola. Recipe makes a small jar or bowl full of yoghurt.