Slow cooked beef

A winter warming dinner that you can prepare at breakfast!

I have developed a new found love of the slow cooker. It uses very little electricity and you can set it up in the morning so you have a beautiful slow-cooked meal to come home to after work.

This recipe has become a regular in my household and it has even passed the test for the father-in-law (who is very skeptical of the way we eat!). The meat is interchangeable and you can add whatever veggies you like. This is the beauty of the recipe, it can be changed depending on what you have in the fridge and depending on seasonal produce.

Ingredients

500g of beef brisket/silverside/cheeks

1 carrot peeled and chopped

1 zucchini chopped

1 large stick of celery

1 diced onion

3-4 chopped roma tomatoes

1 cup of beef broth or water

1 Tbsp salt

2 Tbsp of Tamari

3 Tbsp rice malt syrup or raw honey

2 Tbsp apple cider vinegar

1/2 Tbsp cinnamon

Method 

  1. Add all ingredients to the slow cooker and stir to combine
  2. Cook for 10-12 hours on low
  3. 30 minutes before the meal is ready take 2 forks and gently pull the meat apart and let it marinate in the sauce.
  4. Serve with pumpkin, carrot and sweet potato mash and some greens.
  5. Enjoy xo

 

Jessica Cox Gut Friendly Bread

Easiest and tastiest everything-free bread you will ever make!

OMG!!! This is the winner of home made gluten free bread! And believe me we have tried all of them. The beauty of this bread is that it is egg free, dairy free and can also be nut free. It also works without grains (ie changing brown rice flour to quinoa flour).

Give this a go and you will see that you don’t have to be bread free ever again. Nothing better than warm fresh bread straight out of the oven!

Jessica Cox is a nutritionist and has a fantastic website with loads of recipes, please check it out here.

Enjoy xo

Ingredients (I have changed it a little bit to agree with my dietary requirements)

1 cup sourghum flour

1/2 cup of sunflower meal

1/2 cup brown rice flour or quinoa meal

2 tsp backing powder

1 tsp of cream of tarter or 1 tsp of lemon juice

1/2 tsp sea salt

1 1/2 Tbsp psyllium husk

1/4 cup flaxseed meal

1/2 cup pumpkin seeds

1/2 cup sunflower seeds

1/4 cup flaxseeds

1 1/2 cups of filtered water

1 Tbsp apple cider vinegar

1/4 cup extra virgin olive oil

Method 

  1. Preheat the oven to 160 degrees fan-forced (180 degrees otherwise)
  2. Mix all of the dry ingredients
  3. In a separate bowl mix all of the wet ingredients.
  4. Mix them bowl together and place in a bread loaf tin with parchment paper
  5. Cook for 65 minutes
  6. Serve immediately (the best time!!!) with organic grass fed butter, So good!
  7. Otherwise cut into slices once cooled and freeze.

Enjoy xo

Protein Balls

3pm fillers!

I am still trying to get rid of this sweet tooth that I have but unfortunately every time I have a bit of spare time in the kitchen my mind goes straight to chocolate and creating a sweet snack. I guess eating and making a nutrient rich snack is better than having a nutrient deficient snack from the supermarket, however I am still working hard on not needing them (the struggle is real!!)

I made these balls tonight as my husband has a busy week at uni and I didn’t have time to make something to bake. These protein balls turned out to be amazing! They are loosely based on my Protein bar recipe but with a few additions. I added Bulletproof Brain Octaine Oil to increase the fat content and to bind it all together, however you can use any liquid ie. filtered water/almond milk/coconut milk.

I hope you enjoy these as much as I do. They make about 16 balls so should last a while in the freezer. Enjoy xo

Protein balls

Ingredients

  • 1 cup pepitas
  • 1 cup sunflower seeds
  • 1/4 cup cranberries/goji berries
  • 1/2 cup cacao nibs
  • 1 cup coconut flakes
  • 1/4 cup tahini
  • 1 heaped 1/4 tsp of sea salt flakes
  • 1/4 cup coconut oil
  • 2 Tbsp rice malt syrup
  • 1 scoop Vanilla Protein Powder
  • 2 Tbsp Cacao powder
  • 2 Tbsp Bulletproof Brain Octaine Oil or 2 Tbsp of water/almond milk/liquid

Method

  1. Mix in all ingredients in a processor
  2. Roll into balls

Healthy crackers

You will be the hit at the party if you bring these!

As I have said before I love my savory snacks when entertaining and I have already added a couple of dip recipes. What good are dip recipes if you don’t have anything to dip with?? Unfortunately all the available store bought snacks are full of trans fats and cooked with toxic vegetable oils so avoiding these is necessary. So we are left with super expensive health food store bought crackers like “Flats” (so good though!) or make your own.

I have been using a couple of recipes for a few years and have gathered a few recently which I love. One is from a gorgeous woman called Alexx Stuart from Low Tox Life fame. I found her when I began listening to podcasts and her show is all about reducing the toxins in your environment and she supports products with low environmental impacts and ethical practices. The second recipe is from Lorna Jane from the cookbook “Nourish”, however I change it to a gluten free version. The third recipe is a really easy one from Michelle Bridges new book “Food for Life”.

Along with the biscuits we cut up carrots, cucumber and celery to have with the dips to have a nutrient rich snack. Enjoy xo

Low Tox Life: Alexx Stuart (My Favourite) 

Ingredients

  • 1 chia egg (1 Tbsp Chia seeds, 3 Tbsp filtered water)
  • 2 garlic cloves
  • 1/2 tsp fennel seeds
  • 80g sunflower seeds
  • 100g pumpkin seeds
  • 3/4 tsp sea salt
  • 3 fresh thyme stalks
  • 30g coconut oil

Method

  1. Oven to 160C fan-forced (180C normal)
  2. Place chia seeds in the filtered water and let the ‘egg’ form
  3. Place garlic and fennel seeds in a food processor and chop
  4. Add the seeds and process until it is a sandy type texture (you can’t really over-process)
  5. Add all the other ingredients and mix until well combined
  6. Place dough on a piece of parchment paper and put another one on top. Roll into a biscuit thickness or push/squash with hands.
  7. Place in the oven for about 20 minutes, or until slightly browned.
  8. Allow to cool and then break into small biscuit pieces.
  9. Dip away!!

 

Seed Crackers in Nourish: Lorna Jane 

Ingredients

  • 2 Tbsp chia seeds
  • 2 Tbsp linseeds
  • 1/2 cup filtered water
  • 1 1/4 cups spelt flour or buckwheat flour if GF
  • 1 tsp sea salt flakes
  • 1/3 cup pepitas
  • 1/3 cup sunflower seeds
  • 2 Tbsp sesame seeds
  • 1 egg
  • 1/3 cup cold pressed extra virgin coconut oil melted.

Method

  1. Preheat oven to 200C
  2. Combine chia seeds and linseeds with the water and stand aside for 20 minutes
  3. Add all ingredients to the chia/linseed mix and mix with hands until well combined
  4. Divide dough in half.
  5. Roll each portion of dough into biscuit thickness between two sheets of parchment paper
  6. Remove top layer and place in the oven
  7. Bake for 25 minutes, or until lightly browned and crisp.
  8. Cool on trays before snapping into biscuits.

 

Curry Seeded Crackers in Food for life: Michelle Bridges 

Ingredients

  • 1 1/2 cups sunflower seeds
  • 1/2 cup linseeds
  • 1/2 cup sesame seeds
  • 3 Tbsps chia seeds
  • 2 tsp sea salt flakes
  • 3 tsp curry powder

Method

  1. Preheat the oven to 140C fan forced (160C normal)
  2. Place all ingredients in 1 1/2 cups of filtered water and stir to combine. Stir occasionally for 20 minutes until it becomes gel like.
  3. Spread the mixture onto some parchment paper thinly and make sure there are no gaps.
  4. Bake for 1 hour until crisp and golden.
  5. Once cooled snap into small pieces.

This makes me so hungry and the smell of the biscuits is amazing. Enjoy xo

Protein bar

Post workout snack!

I am always experimenting with ways to increase protein intake for my husband as he struggles to keep weight on. He is currently in the process of changing careers and is very busy with study and finds he forgets to eat when he is in the throws of studying.

I came up with this recipe as it is quick and easy (and delicious) and something to grab and eat with one hand whilst in the middle of something. As in all of my recipes the ingredients are highly nutrient dense to not only reduce hunger but add value into the diet.

The seeds and tahini are high in magnesium and selenium, coconut oil and flakes are high in the B vitamins, fibre, as well as magnesium and selenium. Chia seeds are extremely high in omega 3’s, protein and magnesium. So this bar packs a punch nutritionally.

There are so many different types of protein powders out there so it is difficult to find the right one for you. We try and get the vegan organic variety (as I have an intolerance to eggs and dairy) but if you read the ingredients and you can’t understand the words I would tend to avoid them, especially avoid the powders with loads of sugar. Our current one contains rice and pea protein but when we run out of this I will most likely stick to pea protein to avoid the grains.

Enjoy xo

Ingredients 

  • 1 cup of pepitas
  • 1 cup of sunflower seeds
  • 1 chia egg (1 Tbsp of chia, mixed with 3 Tbsp filtered water)
  • 1/4 cup cranberries/goji berries
  • 1/2 cup cacao nibs
  • 1 cup  coconut flakes
  • 1/4 cup tahini
  • 1/4 tsp sea salt
  • 1/4 cup coconut oil
  • 2 Tbsp rice malt syrup (add more or less depending on taste)
  • 1 scoop of Vanilla Protein powder

 

Method 

  1. Preheat oven to 180 degrees (160 degrees fanforced) and prepare container with parchment/baking paper
  2. Mix up the chia egg and allow to sit for 5 minutes
  3. Mix all ingredients in a blender until it is a grainy texture
  4. add and mix in the chia egg
  5. Once all combined, pour the mixture into the container and press firmly down
  6. Cook for 30 minutes
  7. Allow to cool on a wire rack and then enjoy with a turmeric latte xo

 

 

 

Pâté

Nutrient dense dip for your party snacks!

Since starting on this journey I have come across many new recipes and I am very happy to say that most of them are enjoyed by people who are not on the same food journey. I have found along the way that there are some major benefits to cooking for family and friends. One benefit is you can eat the food that you make as you know what is in the recipe and two you might just start to help people close to you see that with a little bit of creativity and effort the food can be amazing. This will hopefully get people away from the myth that healthy food tastes horrible and move them more towards a healthy pathway.’Bad’ foods that we used to have can be converted into amazing, healthy, nutrient rich foods which have a positive influence on our health and wellbeing.

So along the way I have noticed a lot of people who inspire me eating chicken liver regularly, so I thought I would have a look into the benefits of this food as my family and I had always been partial to a bit of Pâté on a nibble plate.

Pâté seems to be a bit of our power house food. Nutrients found in Pâté include iron, Selenium, plus Vitamin’s A and B12. Iron is an important nutrient that helps your body transport and store oxygen, Selenium supports thyroid function and helps break food down into energy. Vitamin A is an important nutrient to help form white blood cells, in turn aiding the immune system and B12 supports nervous system health and supports red blood cell formation. Chicken livers are also a great source of healthy saturated fat for brain health.

So get a  bit of Pâté on your fork and reap the benefits of this amazing food.

Traditional Paleo inspired Pâté

500g chicken livers (I use organic)

2 cloves of garlic

4 slices of nitrate free bacon cut into small pieces

2 onions diced

1.5 cups of organic grass fed butter

5 sprigs of fresh thyme

5 Tbsp apple cider vinegar

2 pinches of nutmeg

salt and pepper to taste

* This recipe makes a large batch so you can freeze a few ramekins for use at the next bbq.

Method

  • Heat a large pan and cook the bacon
  • Add onion and garlic with 1/2 a cup of the grass fed butter to soften the onions.
  • Add the livers and 1/4 cup more of the butter and cook for a further 5-6 minutes or until they are cooked through
  • Add apple cider vinegar, thyme, salt, pepper and nutmeg.
  • Pour the mixture into a blender or food processor and blend until smooth
  • Pour the mixture into ramekins
  • Melt the remaining butter and pour over the top of the Pâté evenly. This will prevent discolouration due to oxidation.
  • Cover and place one in the fridge and the others into the freezer. (It will last about 5 days in the fridge and 3 months in the freezer)

Enjoy with family and friends. xo

 

 

Beetroot Dip

A dip that is nutritious and easy to make, yes please!

I am a massive fan of snacks/nibbles and unfortunately this has been my undoing in the past. This is why I try to make and bring snacks/nibbles to functions so I can control what I eat and avoid the dreaded trans- fats and highly processed foods.

It seems that not a lot of good stuff is present in processed food, so I guess making it yourself is a better way of knowing exactly what is going into it. In short trans-fats raise your ‘bad’ cholesterol and ‘lower’ your good cholesterol which can increase your risk of heart disease and other chronic illness. Trans-fats in food is formed through an industrial process that adds hydrogen to vegetable oil to make it solid at room temperature, which gives food a longer shelf life.

These bad fats are pretty much in everything in your supermarket, from dips to chips to biscuits and anything pre-made that is sitting on your supermarket shelf like cakes, pastries etc. They are also used in fried foods such as hot chips, fried chicken and any meat that is cooked in vegetable oils. When you really think about it does it worry you that these products are sitting on the supermarket shelf for months on end… When you make these foods yourself they last at most a week. Maybe looking at a can/packet/container with a use by date 3 months down the track would trigger something in you to question whether it is actually good for you and whether it is actually food?

It has taken me a while to work this out myself and sometimes a slip up and eat the corn chips that are in front of me out of a life long habit. This is why I choose to make healthy options made from real food sources, temptation is then reduced.

So today when I had a family BBQ pop up I whipped up this Beetroot dip in my food processer and it was a hit with the family. I teamed it with my favourite home made biscuits and vegetable sticks for added nourishment. Enjoy this easy to make recipe.

Beetroot Dip 

1 large fresh beetroot peeled and chopped

1 Tbsp apple cider vinegar

2 Tbsp cold pressed extra virgin olive oil

2 tsp Caraway seeds

3/4 tsp sea salt flakes

1 cup cashews

Blend all of the ingredients together.

Enjoy xo

Date free Bliss Balls

A low fructose snack to get you through.

I love bliss/protein balls, they have been a staple in our house for a couple of years but I am always worried about the sugar content when using dates. I have searched for some online, however I have mixed and matched a few recipes together to find the perfect combination. I am getting to a point where I don’t need any sweetener in mine as my tastes have change over the years but with these ones you can add or subtract the rice malt syrup as you like.

There are a few power houses in here which I love for the nutritional content of the snack. Cacao is my favourite superfood because it contains loads of magnesium which we are generally all lacking in our diets. Unfortunately we aren’t getting enough through our vegetables as our soils are very depleted. It also contains numerous antioxidants which help pretty much every biological process in the body, as well as heart health.

Seeds are also a great source of vitamins and minerals including selenium and zinc. They are also very high in Omega 3 fatty acids which helps with reducing inflammation and can help stabilize blood sugars for that 3pm slump.

Hope you like them as much as we do.

Recipe

  • 1 cup coconut flakes
  • 1/2 cup of pepitas
  • 1/4 cup hulled tahini
  • 2 tbsp. almond butter
  • 1 tbsp. coconut oil
  • 3 tbsp. cacao
  • pinch of salt
  • 1 tsp vanilla extract
  • 2 tbsp. of rice malt syrup if you need
  • Option: Add 3 drops of dōTERRA Peppermint essential oil or 10 drops of dōTERRA Wild Orange essential oil.

Mix all ingredients in a food processor and roll into balls. You can coat them with desiccated coconut or keep them naked 🙂

Place in the freezer to set and they will be ready to eat in 30 minutes. I try to keep them in the freezer so I don’t see them sitting in the fridge, as I love them so much.

Enjoy xo