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.
Sweet Summer Strawberry Milkshake
The first of the summer strawberries were at the market, and I couldn’t resist buying a few. They were a luscious red and juicy with a burst of sweet flavour, so before I ate them all, I made this ice cold strawberry milkshake for my kids as an after school treat. It’s a winner and so easy!You Will Need:
7 fresh strawberries 1 banana (peeled and frozen in pieces) 1 cup of almond milk 1/3 of a cup of water 6 ice cubes
What To Do:
- Place all of the ingredients into your blender, and blitz until smooth and creamy.
- Pour into two chilled glasses.
Roasted Red Pepper and Kale Bruschetta
Preparation: 10 minutes Cooking: 10 minutes Servings: 4 I adore bruschetta, rubbed with garlic and toasted until golden and crunchy. This recipe is a gorgeous kale and basil pesto topped with sweet bell peppers, their juices seeping into the warm, soft sourdough bread. The bruschetta makes a lovely rustic starter or snack. Brain Food Note Kale and basil are high in vitamins A, C, and K, iron, and magnesium to enhance brain function and promote mood balance. Red bell peppers are rich in vitamin B6 and vitamin C to relieve stress and calm the brain. I’ve added garlic to help improve mood and reduce fatigue and anxiety. You Will Need 3 red bell peppers 2 tablespoons coconut oil 12 slices of sourdough, gluten-free bread, or sweet potato 1/2 cup kale and basil pesto (page … ) 2 garlic cloves, peeled 1 handful basil leaves What To Do Preheat oven to 200 degrees C (or 400 degrees F). Slice red bell peppers into thin strips and place in a small roasting pan. Drizzle over coconut oil. Cook the peppers in the oven for 5–7 minutes, or until tender, turning the peppers occasionally. Remove the pan from the oven and transfer peppers to a plate. Set aside. Place the slices of bread or sweet potato on a baking tray lined with paper, then brush lightly with coconut oil. Grill the slices of bread until golden (about 2 minutes), then turn and grill for an additional minute. If using sweet potato, you will need to grill slices longer: 10 minutes each side, or until crisp and golden. Remove the bread or sweet potato from the oven and rub each piece with garlic. Spread the grilled bread or potato with kale pesto and top with red peppers. Place a basil leaf on top and serve.
Dark Velvet Chocolate Mousse
Preparation: 10 minutes plus 30 minutes chill time Servings: 3 This sensuous and dark chocolate mousse is made from pure, simple, wholesome ingredients. The avocado makes this dessert luxuriously creamy, while the addition of coconut cream creates a rich and velvety texture. Pure maple syrup and a touch of vanilla add a subtle sweetness, while a flick of raspberry powder brings a delightful hint of tartness. Brain Food Notes The good plant-based fat in avocado and the fatty acids in coconut cream help stimulate new brain cells and improve memory. Then it’s a match made in heaven with the feel-good benefits of cacao, which is loaded with antioxidants, magnesium, and other nutrients to promote a highly functional brain.You Will Need:
1 1/2 very ripe avocados 200 ml (1 cup) coconut cream 4 tablespoons cacao powder 3 tablespoons maple syrup 1 teaspoon vanilla extract 2 tablespoons raspberry powder (optional) 1 cup fresh raspberriesWhat To Do:
Cut the avocados in half, remove the pip, and scoop the flesh into a food processor or high-speed blender. Add coconut cream, cacao, maple syrup, vanilla, and raspberry powder (if using). Blend or process until the mixture is well combined, smooth, and creamy. Spoon into wide-mouthed glasses and top with lots of fresh raspberries. Pop into the fridge to chill for 30 minutes before serving. Enjoy!
Rich Tomato Chicken Drumsticks and Parsnip Noodles
Preparation: 20 minutes Cooking: 1 hour 15 minutes Servings: 3–4 This tender chicken is gently roasted in the oven in a rich, fragrant sauce, then served upon a tangle of lightly cooked parsnip noodles. The slow cooking heightens the sweetness of the tomatoes and pepper and deepens the flavour. Paprika adds a slight smoky note to the thick aromatic sauce. Brain Food Note Chicken delivers protein, B vitamins, iron, and omega-3s for an even, happy mood and a clear mind. Tomatoes are rich in antioxidants and aid in reducing stress and brain fatigue.I’ve includedbone broth for a soothing and healing effect for the gut and the brain.
3 tablespoons coconut oil
1 onion, chopped finely
1 red pepper, chopped finely
3 cloves garlic, chopped finely
6 skinless chicken drumsticks
1 cup tomatoes, chopped
2 tablespoons tomato paste
1 cup chicken bone broth
1 tablespoon rosemary, chopped finely
2 tablespoons sage, chopped
1 teaspoon smoked sweet paprika
3 bay leaves
1 teaspoon sea salt
freshly ground black pepper
3 large parsnips
Preheat the oven to 160 degrees C (or 320 degrees F).
Heat the coconut oil in a deep ovenproof frying pan over medium heat. Add the chopped red pepper and onion to the pan and cook until soft and fragrant (about 7 minutes). Add the garlic and cook for an additional minute, until tender.
Remove the onion, pepper, and garlic from the pan. Place the chicken drumsticks in the pan and cook briefly until golden brown (about 5 minutes).
Pour the tomatoes, tomato paste, and 1/2 cup of bone broth into the pan. Sprinkle the rosemary, sage, and paprika over the top and then add bay leaves, salt, and pepper.
Place the frying pan in the oven and cook for 30 minutes. Remove the pan from the oven, turn the chicken, and add the remaining 1/2 cup of bone broth. Return to the oven and cook for an additional 30 minutes, allowing time for the liquid to reduce a little.
When the chicken is almost done, prepare the noodles. Using a spiraliser, a sharp knife, or a mandolin, spiralise or cut the parsnips into noodles or long, thin strips.
Boil 4 cups of water in a saucepan and add the noodles briefly for about 30–40 seconds. Remove from the heat and drain quickly. Season with salt and pepper.
Remove the chicken from the oven. Portion out the noodles onto 3 plates and top with the chicken drumsticks. Spoon the sauce over the top.
Mango Berry Smoothie with Spirulina
This vibrant smoothie is a great pick-me-up and takes only a few moments to make. The mango gives this cool drink a creamy decadent quality and marries well with the sweet tangy raspberries. The earthy celery balances out the sweetness nicely while the cucumber and coconut water offer a fresh burst of flavour to invigorate the mind. Make it icy cold with frozen raspberries, frozen mango, frozen banana and the addition of ice. Perfect for these hot days we have been having. Simple and delicious.You Will Need
1 frozen banana (peel, break into pieces before freezing) 1/2 cup of raspberries 1/2 cup of fresh or frozen mango 1/2 cucumber 3 stalks of celery 1 cup of coconut water 3 ice cubes 1 tbsp flaxseed oil Spirulina sprinkles Goji berriesWhat To Do
Place all ingredients in your blender and blitz. Sprinkle spirulina sprinkles and goji berries on top, and enjoy :)
Raw Double Blueberry Cheesecake
I love blueberries! I eat them nearly everyday when they are in season. They are delicious on their own, in smoothies, great with granola and coconut yoghurt, sublime in muffins, the list goes on. Blueberries are rich in antioxidants and are loaded with fibre. These pretty little berries can help your health in a number of ways from improving brain health to fighting urinary tract infections. Blueberries are also an excellent source of manganese and Vitamin C. I love blueberries so much I decided I wanted to make a blueberry birthday cake. Give this raw blueberry cake a try, it's delicious. It would be great for when guests come around or for a special occasion cake like a birthday or just because it's Friday.You Will Need:
- For Base 1 cup raw almonds ½ cup desiccated coconut 7 medjool dates (soaked for 10 minutes in hot water) 3 tbsp cacao powder pinch of Himalayan sea salt 1 tbsp coconut oil and an 18cm (7 inch) spring form pan. - Middle Layer 2 cups cashews 1 ripe banana 2 cups blueberries 2 tbsp coconut oil 2 tbsp cacao butter (melted) 2 tbsp maple syrup Juice of 1 lemon 1 vanilla bean or 2 teaspoons vanilla extract ¼ cup water - Topping 1 cup blueberries 1 tbsp maple syrup 2 tablespoons chia seedsWhat To Do:
The night before: Soak your 2 cups of cashews in water overnight. - On the day:- Drain your cashews and set aside.
- Soak the dates in hot water for 10 minutes.
- Place the almonds in a food processor or high-powered blender and grind roughly. Add the dates, coconut, cacao, coconut oil and salt and process further until mixture sticks together.
- Press your nut and date mixture evenly onto the bottom of your spring form pan.
- Pop the base in the freezer while you make the middle layer.
- Blend or process all the middle layer ingredients until smooth.
- Remove the base from the freezer and pour the middle layer mixture on top of the base.
- Pop the cake back in the freezer while you make the topping.
- Blitz together the blueberries and maple syrup in your topping ingredients.
- Stir in the 2 tablespoons of chia seeds. Leave to thicken for 5-10 minutes.
- Remove the cake from the freezer, and spread with the chia seed topping.
- Place cake back in the freezer for 2-3 hours.
- Transfer the cake to the fridge for an hour before serving.
- Remove from the fridge when you are ready to serve. Decorate with some more blueberries before serving. I froze my fresh berries as I liked the look.
- Serve and enjoy!
Kale and Quinoa Salad
Preparation: 15 minutes Cooking: 30 minutes Servings: 4 This emerald-green kale salad pairs the slight chewiness of kale with the lovely bite of quinoa. The vibrant salad is sensational on its own or paired with your favourite protein. Adorn the kale with creamy cashew or feta cheese and a sprinkle of crunchy toasted pumpkin seeds. Brain Food Note Dark leafy greens are good sources of folate and vitamins C, A, and E, which are important for overall cognition, emotional stability, and happiness. Combine with quinoa, a powerhouse of protein, magnesium, iron, zinc, and omega-3s to help stabilise mood and ease anxiety-induced depression, and broccoli, which is high in folate to calm a busy brain. Top with the magnesium-rich cashew cheese and toasted pumpkin seeds, which work together beautifully to help ease anxiety and low mood.
1 cup uncooked quinoa (I've used a quinoa/rice mix in this recipe)
2 cups chicken/vegetable broth
1 cup kale, stalks removed
2 tablespoons coconut oil
1 cup frozen or fresh peas or 1/2 broccoli head (I've used peas in this recipe, but I also use broccoli)
2 cloves garlic
6 tablespoons olive oil
juice of 1 lemon
1/2 cup of feta or 1/2 cup cashew cheese
2 tablespoons pumpkin seeds, toasted
Place 1 cup of quinoa or a quinoa rice blend in a fine mesh sieve and rinse with cool, clean running water for 2 minutes.
Transfer the quinoa to a small saucepan and add 2 cups of broth. Bring to a boil, then turn down the heat and simmer for 15–20 minutes uncovered, until the liquid is almost all absorbed. Add the peas or broccoli florets and simmer for a further 5 minutes, until the liquid is completely absorbed. In the meantime, break the kale leaves into small pieces.
Remove the quinoa pot from the heat and let it stand for 5 more minutes, covered. Remove the lid and fluff the quinoa with a fork. Set aside to cool.
Heat the coconut oil in a large frying pan over high heat. Fry the garlic for 1–2 minutes, or until soft and fragrant. Add the kale pieces and cook until softened (around 5 minutes).
In a large bowl, combine the cooled quinoa, kale, and peas or broccoli. In a small jar, combine olive oil, lemon juice, sea salt, and freshly ground black pepper. Shake the jar well to combine the dressing ingredients.
Drizzle as much dressing as you prefer over the salad and toss gently. Place the tossed salad on a large plate or platter. Crumble the feta or spoon cashew cheese over the top. Sprinkle with toasted pumpkin seeds.