These muffins are a great snack for an afternoon tea or to fill a hole after a training session. They are nut-free, egg free, gluten free and Dairy free! Then what do they have in them you ask?????
These muffins are loaded with omega 3’s and magnesium from sunflower seeds and flaxseeds, antioxidants from the raspberries, healthy fats from the coconut milk, fiber from the psyllium husks, loads of vitamins and minerals in the zucchini and protein in the quinoa flakes! Nutrient dense power houses in this recipe and it tastes amazing! Give it a go and let me know how it goes, I know you will be pleasantly suprised! Enjoy xo
2 cups of sunflower seed meal
1.5 cups of quinoa flakes
2 Tbsp of flaxseed meal
2 Tbsp of psyllium husks
2 tsp of baking powder
1 tsp of vanilla powder
2 cups of grated zucchini
1.5 cups of coconut milk
1/2 cup of cold-pressed EVOO
1 tsp apple cider vinegar
1/4 cup of rice malt syrup/ maple syrup
1 cup of raspberries
- Preheat oven to 180 degrees fan-forced
- Add all the dry ingredients to a large mixing bowl and stir to combine
- Add the raspberries and zucchini and mix through until well combined.
- Add all the wet ingredients to the well in the middle of the dry ingredients and mix well.
- Allow to sit for 5 minutes to allow the liquid to be soaked up.
- Grease muffin tin or use muffin cases and evenly fill with the mixture.
- Add a raspberry to the top of each muffin for presentation and then place in the oven.
- Cook for 55 minutes until they feel firm on top.
- Allow to cool and then enjoy xo
- They also freeze beautifully.
This breakfast starts the day off right!!
Since not being able to eat eggs I have been experimenting with different ways of getting a nutrient dense breakfast into my day. I find breakfast is a great way to balance my blood sugar levels and set me up for a productive day and to avoid those slumps where I reach for snacks to pick me up.
Balancing your breakfast to avoid those nasty hunger hormones is vital and as I have said previously it is important to have a mix of protein, healthy fats, fiber, greens and some antioxidants.
This green chia pudding ticks all the right boxes as we have the power house chia seeds as the base, psyllium husks for the fiber, MCT/brain octaine oil and coconut milk for the healthy fat, greens and berries for the antioxidant. This breakfast fills me up and keeps me full for long periods of time as it is low GI. This means it takes longer for the nutrients to be turned into glucose in the blood, this means a slower spike in blood sugar and a slower release of insulin. Great for your hormones!!
The other great thing about this breakfast is you can make it the night before and then team it with my turmeric granola for a nutrient dense breaky. Enjoy xo
1 cup coconut milk (you could use any milk)
3 Tbsp of chia seeds
1 tsp vanilla extract
1/2 – 1 cup of cooked greens
1/4 cup of berries
1 Tbsp psyllium husk
1 Tbsp brain octaine/MCT oil
1 Tbsp cacao nibs
1 Tbsp coconut flakes
- Place psyllium husks, coconut milk, greens, MCT oil, vanilla extract in a high powered blender and blend until smooth.
- Place the chia seeds into a glass/jar
- Pour the blended mix into the glass/jar and add all other ingredients. Stir to combine.
- Place in the fridge covered for at least an hour or overnight.
- Add some Turmeric granola in the morning and Enjoy!
An anti-inflammatory hit to boost energy.
For me breakfast needs to be a balance of protein, fiber, good fats, greens and some antioxidants from fruits. This combination helps to turn off all the hunger hormones and stop you from reaching for a snack around 10am.
I have been playing around with granola recipes for a while and I have finally found a combination that works for me and it is based on the famous Turmeric latte. The flaour combination is the same and you get that anti-inflammatory hit first thing in the morning. The awesome flavours are combined with protein, fiber and good fats to get you through the morning.
This is a recipe that you can chop and change depending on what you have in the cupboard and what your preferences are. Chopped nuts is a fantastic substitute or activated buckini’s, puffed buckwheat or quinoa. However you choose this flavour combination is the best so go and experiment with what you have.
I team this with my Green Chia Pudding or just have it with Coyo coconut yoghurt. I am hopeful you like this as much as me, it is so easy and quick to whip up for the week.
1 cup of coconut flakes
1/2 cup of pepitas
1/2 cup sunflower seeds
1/2 cup cacao nibs
1/4 cup hemp seeds
3 Tbsp teff
1 Tbsp turmeric
1 Tbsp cinnamon
1 tsp ground ginger
1 Tbsp maple syrup
2 Tbsp melted coconut oil
- Turn the oven on to 160 degrees fan forced (180 degrees normal oven)
- Melt the coconut oil
- I place all my ingredients in the dish I will cook it in to save on washing up but you could put it all in a bowl for ease of mixing.
- Mix together
- Place in the oven for 10 minutes stirring occasionally
- Allow to cool and then place in an airtight container.
- Enjoy xo
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.
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
- Add all ingredients to the slow cooker and stir to combine
- Cook for 10-12 hours on low
- 30 minutes before the meal is ready take 2 forks and gently pull the meat apart and let it marinate in the sauce.
- Serve with pumpkin, carrot and sweet potato mash and some greens.
- Enjoy xo
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.
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
- Preheat the oven to 160 degrees fan-forced (180 degrees otherwise)
- Mix all of the dry ingredients
- In a separate bowl mix all of the wet ingredients.
- Mix them bowl together and place in a bread loaf tin with parchment paper
- Cook for 65 minutes
- Serve immediately (the best time!!!) with organic grass fed butter, So good!
- Otherwise cut into slices once cooled and freeze.
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
- 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
- Mix in all ingredients in a processor
- Roll into balls
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)
- 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
- Oven to 160C fan-forced (180C normal)
- Place chia seeds in the filtered water and let the ‘egg’ form
- Place garlic and fennel seeds in a food processor and chop
- Add the seeds and process until it is a sandy type texture (you can’t really over-process)
- Add all the other ingredients and mix until well combined
- Place dough on a piece of parchment paper and put another one on top. Roll into a biscuit thickness or push/squash with hands.
- Place in the oven for about 20 minutes, or until slightly browned.
- Allow to cool and then break into small biscuit pieces.
- Dip away!!
Seed Crackers in Nourish: Lorna Jane
- 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.
- Preheat oven to 200C
- Combine chia seeds and linseeds with the water and stand aside for 20 minutes
- Add all ingredients to the chia/linseed mix and mix with hands until well combined
- Divide dough in half.
- Roll each portion of dough into biscuit thickness between two sheets of parchment paper
- Remove top layer and place in the oven
- Bake for 25 minutes, or until lightly browned and crisp.
- Cool on trays before snapping into biscuits.
Curry Seeded Crackers in Food for life: Michelle Bridges
- 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
- Preheat the oven to 140C fan forced (160C normal)
- 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.
- Spread the mixture onto some parchment paper thinly and make sure there are no gaps.
- Bake for 1 hour until crisp and golden.
- Once cooled snap into small pieces.
This makes me so hungry and the smell of the biscuits is amazing. Enjoy xo
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.
- 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
- Preheat oven to 180 degrees (160 degrees fanforced) and prepare container with parchment/baking paper
- Mix up the chia egg and allow to sit for 5 minutes
- Mix all ingredients in a blender until it is a grainy texture
- add and mix in the chia egg
- Once all combined, pour the mixture into the container and press firmly down
- Cook for 30 minutes
- Allow to cool on a wire rack and then enjoy with a turmeric latte xo
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.
- 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
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.
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.