Roast Chicken with Quinoa, Lemon, and Cherry Stuffing
Preparation: 30 minutes Cooking: 1 1/2 hours plus 15 minutes resting Servings: 5–6 This crispy, tender, and golden roast chicken is simple to make and delicious to eat, with a fabulously sweet, fragrant, and spicy stuffing. The lemon and sage mingle with the pan juices and intensify the flavours. I like to serve the roast on a platter drizzled with the lemony pan juices and with a side of red cabbage and roasted root vegetables. Brain Food Note Chicken is rich in protein, fats, iron, and B vitamins for enhancing brain function, calming the body, and clearing the mind. The delicious stuffing made from nutrient-rich quinoa helps fight fatigue and anxiety as well as boost mood. Add cherries, which are rich in antioxidants, to aid sleep and relax the mind, and gut soothing bone broth to calm the brain and to support strong mental health. 1.6 kg whole organic chicken zest and juice of 1 lemon 2 tablespoons coconut oil For the stuffing 2 cups chicken bone broth 1 cup uncooked quinoa 2 tablespoons coconut oil 1 small red onion, chopped 2 garlic cloves, chopped 1 organic egg, lightly beaten 2 tablespoons fresh sage, chopped 1/4 cup toasted pine nuts 1/2 cup dried tart cherries, chopped 1 teaspoon ground cumin 1 teaspoon sweet paprika 1/2 teaspoon sea salt zest and juice of 1 lemon cooking twine Preheat oven to 180 degrees C (or 360 degrees F). To prepare the stuffing, strain the quinoa through a fine mesh sieve, rinsing with clean cool water for 2 minutes, and then place the quinoa in a saucepan with the chicken broth. Bring to a boil and then reduce heat to simmer for 15–20 minutes, or until all liquid is absorbed. Place a frying pan on the stove over medium heat. Add the coconut oil, then fry the onion and garlic for 5–7 minutes, or until fragrant. Put aside until the quinoa is ready. Once the quinoa is done, add the onion and garlic to the quinoa along with the rest of the stuffing ingredients. Mix well. Wash the chicken and pat dry with paper towels. Fit as much stuffing as you can into the chicken cavity and freeze any leftovers. Using cooking twine, tie the legs and parson’s nose together. Place the chicken in the baking dish. Squeeze lemon juice over the top and sprinkle with lemon zest. Add the squeezed lemon halves to the baking dish. Season the chicken well with sea salt and freshly ground black pepper. Roast for 45 minutes and then turn the chicken and baste with the pan juices. Roast for a further 45 minutes, then remove the chicken from the oven and transfer it to a large plate. Cover with a clean tea towel and leave to rest for at least 15 minutes. Carve the meat into portions and serve with roasted vegetables.
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.
Coconut and Turmeric Fish Curry
Preparation: 15 minutes Cooking: 30 minutes Servings: 4 This aromatic and flavourful dish of softly poached seafood in a coconut curry is a firm favourite at our house. The fish, scallops, and vegetables are gently simmered in coconut milk with chilli, ginger, and lemongrass, a flick of turmeric, and a dash of lemon juice. Brain Food Note This dish is packed full of nutrient-rich ingredients. The fish and scallops are abundant in vitamin B12 to boost brain health and help delay memory decline, plus iron to lift fatigue and brain fog. The chemical properties in mushrooms and the healthy fats in coconut milk help to even out mood, while the chia seeds contain omega-3 fatty acids for brain memory and performance. I’ve added turmeric and ginger to improve digestion and to soothe a busy mind, plus lovely golden pumpkin and crisp green kale for vitamins C and E, magnesium, and folate to encourage a bright outlook. You Will Need 12 scallops 4 medium fillets gurnard, sliced in half (about 600 grams), or you can use any other firm white fish such as cod 2 tablespoons coconut oil 2 cloves garlic juice of 1 lemon 1 cup pumpkin, cut in 2 cm cubes 1 carrot, sliced 1/2 cup sliced leeks 4 shitake mushrooms 2 stalks lemongrass, finely sliced 600 ml coconut milk 1 teaspoon turmeric 2 chillies, sliced thinly 4 stalks of kale, stems removed 1 thumb-sized piece ginger, peeled and finely chopped 1 tablespoon chia seeds 1/4 teaspoon sea salt 1 pinch freshly ground black pepper What You Do Heat the coconut oil in a deep frying pan over high heat. Season the scallops and fish with salt and pepper and place the scallops in the hot pan. Sear the scallops on both sides quickly, approximately 1 1/2 minutes each side, and then remove them from the pan. Add the fish fillets and also sear on both sides quickly, about 2 minutes for each side, then remove and set aside. Add the garlic to the pan and cook until soft and fragrant (about 1 minute). Squeeze the lemon juice over the tope to deglaze the pan and then add pumpkin and carrots. Cook for 5 minutes. Add the leeks, lemongrass, and mushrooms, and cook until they start to soften. Pour in the coconut milk and simmer until the vegetables are soft (about 10 minutes). Once the vegetables are cooked, add turmeric, chillies, kale, ginger, and chia seeds, then add the fish and scallops back in. Cook gently for a further 2–3 minutes. Spoon quickly onto warmed plates and add a squeeze of lemon juice over the top.
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.