Recipes

Try to rotate through all the ideas, don’t just stick to one.

I suggest cooking up a batch on a Sunday night so it’s ready to go during the week.

Some of the recipes are also great for snacks, so encourage the rest of the family to try them also. Make the smoothie immediately prior to drinking.

 

Quick and Easy Chia seed Pudding

Serves 2 

1 cup chia seeds

1 cup of almond or hazelnut milk

1/2 cup of water (filtered)

1 chopped banana

1/2 grated green apple

1 passionfruit

1 dollop of natural cow or sheep's yogurt

1/2 tsp of ground cinnamon

1/2 tsp of unhulled buckwheat

Put all the ingredients into a glass jar, shake well and put in the fridge over night. The next morning put into a bowl, add grated apple, banana, passionfruit, yogurt and a sprinke of cinnamon and buckwheat kernels. 

Buckwheat, Red Rice and Quinoa Breakfast

 

Gluten free

 

Serves 5

 

Ingredients

 

1x cup of buckwheat hulled

1x cup of red ‘wild’ rice

1x cup of quinoa

1x tsp cinnamon

1x cup of mixed unsalted nuts; brazil, almonds, walnuts, pumpkin seeds, sunflower seeds

2x cups of fresh apple and pear juice

1x table spoon of Natural Sheep, Goat or Cow’s yogurt

Top with seasonal fruit: banana, blueberries, passionfruit, kiwifruit, nectarines, plums, strawberries

Optional: Beyond Greens, Vital Greens and Udo’s oil

 

Instructions:

Add buckwheat, red rice and quinoa to water in a medium sized saucepan, bring water to boil for approx 15-20min. Strain and rinse once ingredients are soft.

Put boiled ingredients into a large bowl, add cinnamon, mixed nuts (optional: Beyond Greens or Vital Greens and Udo’s oil) pour in fresh apple and pear juice, mix through ingredients, put in the fridge and leave to soak overnight.

To eat: add yogurt, fresh fruit (optional agave syrup, it may already be sweet enough after soaking in the apple and pear juice)

 

 

A DELICIOUS high protein, vitamin, mineral and antioxidant breakfast!

 

Bircher Oat Breakfast

 

Serves 5

 

Ingredients:

 

3 cups of oats

1 tsp cinnamon

1 cup of mixed (unsalted) nuts- brazil, almonds, walnuts, pumpkin seeds, sunflower seeds

2 cups of fresh apple and pear juice or almond milk or rice milk

1 table spoon of Natural sheep or cow’s yogurt

Top with seasonal fruit: Banana, blue berries, passionfruit, kiwifruit, nectarines, plums, strawberries

Optional: add ‘Beyond Greens or ‘Vital Greens’ to mix

 

Instructions:

Add oats, mixed nuts, cinnamon (optional: Beyond Greens or Vital Greens)  to a large bowls, pour in    fresh  apple and pear juice, mix through ingredients,  put in the fridge and leave to soak overnight.

 

To eat:

Add yogurt, fresh fruit (optional agave syrup, it may already be sweet enough after soaking in the apple and pear juice)

 

 

A DELICIOUS high protein, vitamin, mineral and antioxidant breakfast!

 

Berry and Banana smoothie

 

Gluten free

 

Serves 2

 

1 cup frozen berries

1 ripe banana

1.5 cups almond milk or filtered water

2 tbsp protein powder and/or Green powder eg. Beyond Greens, spirulina

2 tbsp Udo’s oil

 

Optional: powdered probiotic, psyllium husk, powdered Magnesium supplement

 

Blend until smooth and creamy


Hard boiled eggs on toast

 

Optional gluten free

 

Serves 1

 

2 x eggs

1x cup of rocket

1/2 avocado

1/4 lemon or lime

1-2 pieces of Multi-grain toast or gluten free bread

 

Instructions:

Place the eggs in boiling water for 10-12 minutes until hard boiled. (You could do this the night before so that it is quick and easy in the morning.)

 

Toast the bread and spread the avocado on top. Cut up your hard boiled eggs and then add the rocket on top, with a squeeze of lemon juice and a sprinkle of rock salt and pepper- your breakfast is as good as ready.

 

Spanish Frittata

 

Gluten Free

 

Serves 1

 

2x eggs

!/2 red capsicum

1/2 green capsicum

3x button mushrooms

2x garlic gloves

1/2 spanish onion

1 cup of rocket

1/4 lemon or lime

1 tsp of coconut oil

Salt and pepper

 

Pre- heat a small fry-pan on a medium heat, add the coconut oil and season with salt and pepper. You could also add: birds eye chilli, indian spices or 1/2 cup of any culinary herb you like to the oil for extra flavour.

 

Add in the spanish onion and garlic, cook until golden brown. Then add the capsicum and mushrooms, cook until soft.

Whisk your eggs in a seperate bowl and pour over the ingredients in the pan. Make sure the ingredients in the fry-pan are evenly spread before pour the eggs on top.

 

Keep the heat at a medium temperature until the eggs are cooked. If the eggs are still a bit runny on top, pop the fry-pan under the grill for 5minutes or until cooked.

Serve with rocket and a squeeze of lemon or lime juice.

 

Buckwheat pancakes- Weekend treat!

 

Gluten free

 

Makes 8 Pancakes

 

1/2 cup of buckwheat flour

1 tsp gluten-free baking powder

1 organic egg

5 drops of stevia

1 cup rice milk or almond milk

 

Cashew Nut cream

1 cup cashews

2/3 cup filtered water

8 drops of stevia

1 1/2 tsp natural vanilla essence

 

Blueberry Compote

150g fresh blue berries (or frozen blueberries)

2 tsp filtered water

5 drops of stevia

1/2 tsp natural vanilla extract

pinch of salt

 

In a large bowl mix the flour and baking powder together. Add the egg, stevia and milk and whisk, move any lumps. Leave for 10minutes to settle.

meanwhile, put all the blueberries compote ingredients into a small saucepan and bring to a boil over medium-high heat. Reduce the heat to low and simmer gently for 10minutes, stirring often. Keep warm while making the pancakes.

 

Pour a light coconut oil into a frying pan and place over high heat. Carefully pour in one-eighth of batter, swirling it in the pan to make a thin layer. Reduce the heat slightly and when the underside of the pancake is browned, flip it over to brown the other side. move from the pan and keep warm while makings even more pancakes from the remaining batter, oiling the pan with coconut oil as needed.

 

Serve the pancakes with warm  blueberry compote and topped with dollop of Cashew Nut Cream, if desired. 

 

Holmes L. ’Super Charged Foods- Eat you way to good health’

 

 

 

Breakfast
Soups

Bruschetta Soup

 

Gluten-free

Ingredients:

6x medium sized tomatoes

1x spanish onion

2x cups of basil leaves

4x gloves of garlic

1x heaped table spoon of coconut oil

2x organic vegetable stock cubes

1-2 pinch of cracked salt and pepper

 

Instructions:

Add coconut oil to a large saucepan on a medium heat. Add crushed garlic, and chopped onion, season with salt and pepper and mix together until onion is golden brown.

Add roughly chopped basil and tomatoes and mix together.

Dissolve the stock cubes in 4 cups (1L) of boiling water, if you want thick soup use less water.

Add stock to the rest of the ingredients in the saucepan, and turn heat up, bring to a boil.

Once at boil turn down to simmer for 15-20min.

Leave to cool for 15min, you can serve as is or blend in a blender until smooth and creamy.

To eat:.

Garnish with a few fresh basil leaves and a dollop of goats’ yogurt.

Vegetable Soup

 

Gluten free

Ingredients:

1x spanish onion

4x cloves of garlic

1x table spoon of freshly grated ginger

1x cup of fresh coriander mix stems and leaves

1x heaped table spoon of coconut oil

½x pumpkin

1x red or green Capsicum

1x zucchini

2x Organic vegetable stock cubes

Optional for extra flavor:

•fresh chili, ground cinnamon, cardamom, nutmeg, turmeric and garam masala, tomato, mushrooms, rocket, spinach, squash, celery, free- range chicken, any other vegetable or culinary herb your heart desires!

 

Instructions:

Add coconut oil to a large saucepan on a medium heat. Add garlic, onion, ginger, coriander and other herbs until onion is golden brown, mix ingredients together.

Add all other ingredients and mix together.

Dissolve the stock cubes in 2-3 cups of boiling water, if you want thick soup use less water.

Add stock to the rest of the ingredients in the saucepan, and turn heat up, bring to a boil. Optional: Add chicken.

Once at boil turn down to simmer for 15-20min.

Leave to cool for 15min, leave as is or mix in blender.

To eat:

Garnish with a dollop of goats’ yogurt, some unsalted mixed nuts and coriander leaves. YUM! :)

Quick and easy: quinoa, goji and cacao protein balls

Nut, gluten and dairy free

 

​1/4 cup quinoa 

1 tablespoon goji berries

1 tablespoon sesame seeds

2 tablespoons chia seeds

2 tablespoons pepitas

2 tablespoons cacao

1 tablespoon maple syrup or coconut syrup

2 tablespoons desiccated coconut

6 Medjool dates, pitted and soaked in boiling water for 10mins

1/3 cup of water

Instructions

Place the sesame seeds, chia seeds and pepitas into a food processor and process into small pieces.

Add the goji berries, quinoa, coconut, cacao, drained dates and maple syrup or coconut syrup and blend until the combined, about 30 seconds.

Wet your hands, roll the mixture into balls and roll in coconut (optional).

Store in the fridge.

 

San Choy Bow

 

Ingredients:

1 tablespoon coconut oil

2 tablespoons tamari

2 tablespoons oyster sauce

1 teaspoon sesame oil

500g chicken mince or lamb mince

3 shallots, thinly sliced

1 teaspoon finely grated ginger

2 cloves garlic, crushed

4 medium button mushrooms, finely chopped

220g can bamboo shoots, drained, finely chopped

220g can water chestnuts, drained, finely chopped

1/2 cup of bean sprouts

10 small iceberg lettuce leaves, washed, dried, trimmed

1 tablespoon sesame seeds

2 tablespoons crushed mixed nuts

 

Instructions:

Combine sesame oil, soy and oyster sauce in small jug or bowl.

Heat a wok over high heat until hot. Add coconut oil, then chicken or lamb mince. Stir-fry for 3-4 minutes, breaking up mince, until the mince is just cooked through.

Reserve 1/3 of the shallots for garnish. Add remaining shallots, ginger, garlic, mushrooms, shoots and chestnuts to mince. Stir-fry for 2 minutes.

Add combined sesame oil sauce, stirring until heated through and sauce thickens slightly. Stir through bean sprouts.

Divide mince mixture evenly among lettuce cups. Top with sesame seeds, nuts and reserved shallots

 

Mexican Bowl

 

Ingredients:

1 x Hand full of Organic Tortilla Chips

400g can kidney beans

400g can black beans

400g can cannellini and

200g corn kernels

1x medium avocado

Dollop Natural sheep or cow’s milk yogurt

1/4 lemon

Hand full of chopped coriander

Handful of mixed unsalted nuts and seeds; brazil nuts, almonds, walnuts, sunflower seeds, pumpkin seeds

Home-made tomato and coriander salsa (see recipe below)

 

Instructions:

Layer crushed corn chips, mixed beans and corn, mixed unsalted nuts, add avocado, salsa and a dollop of yogurt on top, finish handful of chopped coriander and a squeeze of lemon juice.

 

Home-made Tomato and Coriander Salsa

 

Makes 4 cups

Ingredients:

3x cups of chopped tomatoes

1/2 cup of finely chopped onion

Small bunch of coriander- chopped

3x tbs fresh lime or lemon juice

1/2 small chili- chopped

 

Instructions:

Combine all ingredients in a large bowl and mix. Refrigerate in an airtight jar. The flavors will improve over 24 hours. 

 

Snacks and Light Meals
Main Meals

Indian- Spiced Lentil Shepherd’s Pie- 'The Whole Pantry'- Belle Gibson 

Ingredients:

1/4 cup (60ml) melted virgin coconut oil

1 onion, thinly sliced

3 cloves garlic, crushed

1 medium eggplant (aubergine), cut into 2cm cubes

1 teaspoon mustard seeds

1 teaspoon cumin seeds

3 ripe tomatoes, roughly chopped

1 teaspoon garam marsala

3cm piece ginger, peeled and finely grated

1 cup split red lentils

3 cups (750ml) water or vegetable stock

1 carrot, finely chopped

2 small zucchini, (courgettes), finely chopped

1 1/4 cups frozen or podded peas

sea salt, to taste

600g cauliflower, cut into florets

1/4 teaspoon of ground turmeric

1/2 cup raw cashews, soaked in water for 4 hours, then drained

Instructions:

Preheat the oven to 200 ºC (180 ºC fan-forced)

Heat half the oil in a large, deep frying pan over medium- high heat. add the onion and sáute for 5 minutes or until softened. Add the garlic and sáute for 1 minute more. Transfer the onion and garlic to a plate.

Heat the remaining oil in the pan, then add the eggplant and cook, tossing occasionally, for 5 minutes or until golden brown all over. Transfer the eggplant to a separate plate.

Add the mustard and cumin seeds to the pan, cover and cook for 1-2 minutes or until the mustard seeds begin to pop. Remove the lid and add the tomato and garam masala. Cook for 5 minutes or until the tomato is soft and most of the liquid has evaporated. Add the ginger, lentils, water or stock, carrot, onion mixture and eggplant. Cover and bring to a simmer over medium heat. Simmer for 5 minutes, then add the zucchini and peas and cook for a further 5 minutes or until the vegetables are just tender and the lentils are cooked through. Season with salt.

Meanwhile, half-fill a large saucepan with water and bring to the boil over high heat. Put the cauliflower florets in a steamer basket and cook for 10 minutes or until tender. Transfer the cauliflower to a food processor with the turmeric and drained cashews. Blend until smooth (the nuts will provide a slightly rough texture), then season with sea salt to taste.
 

Put the vegetable mixture into an ovenproof dish. Spread the cauliflower mixture over the top of each. Bake for 15-20 minutes or until cauliflower is golden and vegetable mixture is bubbling. Set aside for 5 minutes to cool slightly before serving.

More Recipes to come- Watch this space
Dessert

Chunky Banana Buckwheat Pancakes

Gluten free

 

Makes 6 pancakes

 

Ingredients:

3 medium bananas

1 egg

1/2 cup buckwheat flour

1/2 cup hazelnut or almond milk

1 teaspoon ground cinnamon

1 teaspoon ground nutmeg

1 pear or green apple

Dollop of natural sheep yogurt

 

Instructions:

Mash the 3 bananas in a medium sized baking bowel, leave some chucky bits- this will add pockets of flavor throughout your pancakes. Mix in the egg, flour, milk nutmeg and cinnamon.

 

Pour a light coconut oil into a frying pan and place over high heat. Carefully pour in one-sixth of batter, swirling it in the pan to make a thin layer. Reduce the heat slightly and when the underside of the pancake is browned, flip it over to brown the other side. move from the pan and keep warm while makings even more pancakes from the remaining batter, oiling the pan with coconut oil as needed.

 

Serve the pancakes warm with grated apple or thin slices of pear, add a dollop of natural yogurt, a sprinkle of nutmeg, cinnamon and buckwheat kernels.

 

Happy Holiday Banging Brownies 
Gluten free

1/2 cup coconut oil
1 tablespoon cocoa powder
3/4 cup dark chocolate, coarsely chopped
2 eggs
1 cup coconut sugar 
2/3 cup almond flour 
1 cup of fresh or frozen berries
1/2 cup pecan nuts- crushed
1 teaspoon vanilla extract.
1/2 teaspoon salt
Pinch of ground clove and cinnamon

Step 1: Preheat oven to 180°C. Lightly grease a 4cm-deep, 27cm x 17cm (base) slice pan. Line with baking paper, allowing a 2cm overhang at both long ends.
Step 2: In a medium bowl, whisk the almond flour, salt, and cocoa powder together.
Step 3: Place coconut oil and chocolate in a saucepan on a low heat, stirring regularly until completely melted and smooth. Add the coconut sugar. Whisk until completely combined. Set aside for 5 minutes to cool.
Step 4: Add 2 eggs to the chocolate mixture and whisk until combined. Add the vanilla and stir. Mix until light and fluffy. Do not overbeat the batter at this stage or your brownies will be cakey. 
Step 5: Sprinkle the flour mixture over the chocolate mixture. Add a pinch of cinnamon and clove. Using a spatula, fold the flour mixture into the chocolate until just a bit of the flour mixture is visible. 
Step 6: Pour half the mixture into prepared pan. Sprinkle with raspberries and crushed pecans. Pour over remaining mixture. Bake for 30-35 minutes or until just firm to touch. Don't over bake! Allow to cool completely in pan. 
Step 7: Lift brownie from pan. Cut into squares..  Yum- Enjoy!!

Serve:with fresh raspberries, a dollop of natural yogurt, and sprinkle of tumeric.

Note: Brownies are best kept in an airtight container in a cool place, or in the fridge if the weather is very hot. Brownies can also be stored in the freezer for up to 3 months.

Ice Blocks

Coconut, Mango and Banana Quinoa Ice Blocks

Makes 8 ice blocks

1 cup quinoa

2 cups water

2 cups coconut milk

1 cup natural yogurt

1/2 cup shredded coconut

1 mango

2 bananas

Instructions:

1. In a pot, combine quinoa with the water, cover with a lid, and bring to a boil.

Reduce heat to medium and let simmer for about 10mins or until the water is absorbed.

2. Transfer quinoa to a blender with mango and bananas, shredded coconut, yogurt and coconut milk. Blend all ingredients together to a smooth texture. 

3.Pour mixture into chosen ice block holds and put sticks in place.

4. Freeze ice blocks until solid.

Pop culture health tip:

Quinoa is an ancient seed native to South America. The Inca people recognised quinoa's value and documented that it increased the stamina of their warriors.

Quinoa is high in protein, and the protein it supplies is complete protein, meaning that it includes all nine essential amino acids.

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