Raspberry Almond Smoothie
Preparation: 5 minutes Servings: 2 large glasses A lovely pairing of the clean and sweet but sharp raspberry and the buttery subdued flavour of almonds makes this creamy smoothie a delicious treat. The addition of lemon and a flick of raspberry powder brings a refreshing touch of tartness. Brain Food Note Berries are high in antioxidants that enhance brain function and memory. I’ve added the mood-boosting nutrients of almonds to protect brain cells and help calm the mind. 1 cup frozen raspberries 2 cups almond milk 2 tablespoons almond butter juice of 1/2 lemon 1 teaspoon vanilla extract 12 ice cubes 2 dates 1 teaspoon raspberry powder (optional) Blitz all the ingredients except the raspberry powder in a high-speed blender. Pour into 2 glasses and sprinkle the raspberry powder on top.
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.
Chicken Bone Broth
Preparation: 10 minutes Cooking: 12 hours Servings: 2 litres I make bone broth every week, and we have it as a healing drink most days, or I use it for stock and warm, nurturing soups. I recommend that everyone make bone broth and incorporate it into the dietary routine. Make your own broth to get all the health benefits and use any vegetables you have on hand to make it your own. Making your own broth means you know exactly what goes in it rather than purchasing store-bought broth, which can have unnecessary, unhealthy ingredients. I love having a batch simmering away in the slow cooker all day or overnight. You can make broth anytime, but I like to make it just before bed; then it’s ready and hot for breakfast. If you don’t have a slow cooker, just use a large pot with a lid, but you won’t be able to make it overnight. Brain Food Note The gelatin in bone broth protects and heals the lining of the digestive tract, helps aid in the digestion of nutrients, and is rich in natural protein that supports the immune system and brain function. 1 organic chicken carcass (meat stripped) 2 litres of water 2 stalks of celery, roughly chopped 2 leaves of silver beet, torn 2 carrots, roughly chopped 1 onion, roughly chopped 3 cloves garlic, crushed 1 thumb-sized piece of fresh ginger 1 thumb-sized piece of fresh turmeric 1/2 teaspoon sea salt 1 teaspoon turmeric powder 1 tablespoon black peppercorns 1 tablespoon apple cider vinegar 5 thyme sprigs 1 handful fresh flat-leaf parsley Place all ingredients in a slow cooker and cook on high for one hour. Reduce to low heat for 10–11 hours. Remove from heat. Strain the stock through a sieve into a large bowl and leave to cool for 30 minutes before pouring into a jug or container. Cover and place in the refrigerator. When the broth cools, fat will rise to the top. Skim this off and reuse for cooking. The broth can be stored in the refrigerator for up to 1 week, or frozen for up to 2 months. You can swap out the chicken bones, for beef or fish and also use other parts like chicken feet and neck. Your butcher can cut large tubular bones in half so that you can get to the nutritious bone marrow and if you are making a fish stock, you can use the entire fish. It's the gelatinous soft tissues that surround the bones and the bone marrow that provide some of the best healing remedies for the gut lining and immune system.
Sunshine Latte
Preparation: 2 minutes Cooking: 3 minutes Servings: 2 Bring a little sunshine into your day with this brilliant gold, warming drink. The vibrant gold colour of the beautiful spice turmeric is due to the bioactive ingredient curcumin. Curcumin has many health benefits, including strong anti-inflammatory and antibacterial properties. The curcumin in turmeric is better absorbed when heated and consumed with fat and black pepper. Brain Food Note Curcumin can lift your mood, reduce stress and anxiety, and help protect against brain-related degenerative disorders. Partner with the healthy fats, potassium, and magnesium from coconut milk to further combat stress and soothe the mind. You Will Need 2 cups coconut milk 1 teaspoon turmeric 1/2 teaspoon nutmeg 1 teaspoon cinnamon 1/2 teaspoon ground ginger 1/2 teaspoon vanilla extract 1 teaspoon raw honey pinch of black pepper What To Do Place all the ingredients in a small saucepan on low heat. Heat gently to combine and stir until hot. Pour heated milk and spices into two mugs or glasses. Sprinkle cinnamon or nutmeg on top.
Peach Crumble
I love crumbles: blackberry and apple, peach, blueberry, nectarine, apricot, the possibilities are endless! My kids really love crumbles too so I decided to come up with a gluten, dairy, and refined sugar free version. This delicious, naturally sweet crumble was the result. Ripe fresh peaches are baked under a mixed nut and coconut crumble crust. Dates introduce a little sweetness to the crumble and lend a pleasing caramel note to the fruit beneath. This recipe is really easy to throw together for a quick nutritious wholesome dessert. You could even have it for breakfast! We love it adorned with a little coconut yoghurt, but it would marry perfectly with a little cream or homemade custard as well. If you don’t have ramekins you could just use a big dish and make a large crumble. Enjoy!You Will Need:
Crumble:
2 cups of desiccated coconut 1 ½ cups of mixed raw nuts (chopped or processed roughly) ½ a cup of sesame seeds 8 medjool dates (chopped into small pieces) 2 teaspoons of cinnamon 1 tablespoon of honey 1/3 of a cup coconut oilPeaches:
6-7 very ripe peaches 1 teaspoon of honey per ramekin (runny) 1 tablespoon of lemon juice per ramekin 1 tablespoon of water per ramekin ½ a teaspoon of cinnamon
What To Do:
- Peel and slice the peaches into small pieces, and arrange in individual bowls or ramekins.
- Drizzle the peaches with honey and lemon juice, then sprinkle with a little bit of water and cinnamon over the top.
- Place in the oven for 15 minutes until soft. Alternatively, you could use peaches already poached or preserved.
- Mix the crumble ingredients together in a large bowl, except for the honey.
- Remove the peaches from the oven and sprinkle the crumble mixture over the peaches. Drizzle with the honey.
- Bake for 20-25 minutes until golden brown.
- Serve with some coconut yoghurt on the side.
Peppermint Chocolate Amazeballs
If you love peppermint, then you will love my raw peppermint and chocolate balls. These little peppermint balls are my family’s favourite amazeballs at the moment. They are super quick to make and great as a little snack when you need something sweet or for school lunchboxes. These snacks are made with all natural, nutrient rich ingredients. A classic pairing of peppermint and chocolate, the amazeballs have the added boost of maca powder with its abundance of vitamins and minerals, making these treats delicious and good for mind and body.What You Need:
1 cup coconut ¾ cup almonds 1/3 cup coconut oil 4 drops peppermint oil ¼ cup cacao powder ½ cup raisins 2 tbsp cacao nibs 2 tbsp maca powder 1 tsp honey Extra coconut to rollWhat To Do:
- Place all of the ingredients in a food processor or strong blender and process for 2 minutes or until the mixture starts to form together like dough.
- Use your hands to form small balls.
- On a large plate, add the extra coconut. Roll the balls in the coconut until well coated then transfer to a plate.
- Place in the fridge for about an hour to firm up. The balls can be kept at room temperature, but I like them straight from the fridge.
- This recipe makes around 16 balls.
Cauliflower Fried “Rice”
Fried rice is one of those dishes that you can easily adjust to suit your taste. You can add in an array of vegetables, herbs, and spices. You can have it vegetarian, or add chicken, prawns, pork, or other proteins if you feel like it. I think it’s delicious as a dinner and leftovers are great for kids lunches. I actually like cauliflower fried rice better than the actual rice version! What You Need ½ large cauliflower head or 1 whole small head 1 onion, finely chopped 2 garlic cloves, finely chopped A thumb size piece of ginger, finely chopped 200g green beans, sliced ½ large red capsicum/pepper, sliced 1 large handful of bean sprouts 2 spring onions, finely sliced 2 tablespoons of herbs of your choice (I used parsley and thyme) 4 eggs, beaten 2 tablespoons coconut oil 1-2 tablespoons coconut aminos Sea salt and freshly ground black pepper What To Do- Pop the cauliflower florets in a food processor and pulse until your cauliflower resembles rice. I used my Vitamix and did the cauliflower in four portions so it wouldn't jam the blades.
- Heat the coconut oil In a large frying pan, on a high heat.
- Add onion and garlic and cook for 1-2 minutes until softened.
- Add in the cauliflower, ginger, beans, and red pepper and cook for about 2-3 minutes, until tender.
- Add the eggs, spring onions, sprouts, coconut aminos, herbs, salt, and pepper, and cook until everything is heated through and well combined. You could add some cooked pork, chicken or other protein at this point too.
- Serve into bowls and garnish with a few extra bean sprouts and a grind of salt and freshly ground black pepper.
Beetroot and Cashew Pesto
Preparation: 10 minutes Cooking: 25 minutes Servings: 2 cups The bright colour and creamy earthy taste of this beetroot and cashew pesto never fails to impress. It looks sensational on a platter with crisp vegetables and crackers, and it’s excellent tossed with zucchini or parsnip noodles. Brain Food Note Beetroot is packed full of vitamins and minerals, including potassium, iron, and magnesium, which all help to prevent fatigue, calm the mind, and give an energy boost to power the day. 3 large beetroot 1/2 cup cashews 1/2 cup sunflower seeds 1/4 cup olive oil zest and juice of 1 lemon 1 clove garlic 2 tablespoons tahini 1/2 teaspoon ground cumin sea salt freshly ground black pepper 1 tablespoon sesame seeds Peel the beetroot and chop into small pieces. Put the beetroot into a medium saucepan and cover with water. Bring to a boil. Reduce heat and cook for 20–25 minutes, or until tender. Once the beetroot is cooked, remove from the heat and drain the water. Put the beets into a blender or food processor with the other ingredients, except the sesame seeds. Blitz on high until well blended. You can make the pesto super smooth or stop blending when it is still a little chunky, if you prefer. If the pesto is too thick, add a little water or olive oil until you reach the desired consistency. Place the pesto in a serving bowl or jar, drizzle with a little olive oil, and top with sesame seeds. Serve with fresh vegetables, crackers, or bread.
Cacao and Almond Superfood Smoothie
I love green smoothies but sometimes a girl needs a little chocolate. Don’t you agree? This delicious cacao and almond smoothie is lovely and chocolaty, and packed full of goodness. It’s perfect to have when you need a healthy little chocolate treat. This smoothie satisfies, from the mood boosting antioxidant rich cacao to the powerful almond with its abundance of healthy fats and minerals. Add a little maca and cinnamon for improved mood and stabilising blood sugar. All that and it tastes really good too!
You Will Need:
2 tablespoons of cacao 2 tablespoons of cacao coconut yoghurt (optional) 1 banana (peeled, cut into pieces and frozen) 1 medjool date A small handful of almonds 1 cup of almond milk ½ a teaspoon of maca ½ a teaspoon of vanilla extract ½ a teaspoon of cinnamonWhat To Do:
- Pop everything in your blender and blitz until well blended.
- Top with whatever you fancy. I used blueberries and shredded coconut.
- Makes 1 large or two small glasses.