Grain Free Apple Muffins

apple muffins
I love these apple muffins, they are delicious and my kids adore them.  They freeze well, so double or triple the batch, they are great for lunch boxes or snacks on the go straight out of the freezer.
This is a great replacement for a sandwich in the lunch box or to settle sweet cravings in the afternoon with a cup of herbal tea.

Ingredients

  • 5 eggs
  • 1 cup homemade stewed apples
  • ½ cup coconut flour
  • 2-3 TBSP cinnamon
  • 1 tsp baking soda
  • 1 tsp vanilla (optional)
  • ¼ cup coconut oil
  • 2 T honey (optional)
Instructions
  1. Preheat the oven to 180 degrees C.
  2. Grease a muffin pan with coconut oil.
  3. Put all ingredients into a medium sized bowl and mix with immersion blender or whisk until well mixed.
  4. Let sit 5 minutes.
  5. Use ⅓ cup measure to spoon into muffin tins.
  6. Bake 12-15 minutes until starting to brown and not soft when lightly touched on the top.
  7. Let cool 2 minutes, drizzle with honey (if desired) and serve.

Enjoy

from

Abby

x x  x

2014-08-03 14.47.04-1

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Raw Chocolate Mint Slice

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INGREDIENTS:

Base:

2 cups almonds, soaked

6 dates

1 cup cacao powder

1/2 cup desiccated coconut

1-2 tsp unhulled tahini

2 tbsp filtered water

Mint layer 

1 tbsp Spirulina powder/green powder

10 drops peppermint oil

2 cups raw cashews

1/2 cup water

1/4 cup maple syrup

Chocolate icing  

2 cups cashew nuts

1/2 cup maple syrup

3/4 cup cacao powder

1/2 cup filtered water

100g (4 oz.) cacao butter

1/4 tsp tamari

 

METHOD:

Base:

1. Blend all the ingredients in a food processor until combined.

2. Press into a slice tin (10″ x 14″ jelly roll pan).

3. Freeze for 10-15 minutes until set.

Mint choc layer:

1. Blend all the ingredients in a blender or Vita-mix until smooth.

Choc icing:

1. Melt cacao butter in a small saucepan over gentle heat (don’t allow to smoke)

3. Combine all ingredients in a Vita-mix and blend until smooth.

 

ASSEMBLY:

1. Spread mint choc layer evenly over base mixture.

2. Once spread evenly over base, allow to set in the freezer.

3. Once the mint layer has set ( firm when touch) spread the chocolate icing layer over (sprinkle with cacao nibs if desired) and return to freezer until the chocolate icing is firm to the touch.

4. Slice and serve

Nutritional info: The above ingredients are packed with nutrients and antioxidants. They satisfy the sweet tooth without causing a large spike in your blood sugar levels (due to all the good fats and protein component).

 

Enjoy

from

Abby

x x x

2014-08-03 14.47.04-1

Abby Soares
Registered Nurse | Nutritionist | Health Coach
Nourish Holistic Health & Nutrition Ltd

Lasagne Dairy and Grain Free

lasagne

PALEO LASAGNE

This dairy, sugar and grain free lasagne is delicious and a brilliant way to get loads of veggies into yourself and your family.

Why go dairy, sugar and grain free?  Well these three food groups are the most inflammatory foods commonly consumed, that cause significant damage to our bodies.  Eliminating them reduces inflammation which is at the root of all illness.  You’ll feel the benefits of this way of eating after only a few days.

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  1. The meat layer is mince with 2 grated carrots (any way to up those veggies!).  Fry up mince till brown in 1 tablespoon of coconut oil and add carrots to mixture.  Use this as your base, pressing into a lined baking dish.
  2. Slice Zucchini thinly and place over base. Zucchini is a wonderful pasta replacement.
  3. Cook  500 grams tomatoes with 3-5 cloves crushed garlic, 2 grated carrots and two chopped onions.  Simmer until garlic and onion is translucent. Pour over zucchini base.
  4. The green layer is silver beet (or spinach also works well), lay these leaves thickly over the tomato layer.
  5. The ‘cheese’  sauce | 1cup soaked cashews blended with handful of silver beet or half a cup of cooked pumpkin (depending on the colour you prefer)
  6. Cook in the cover at 150 degrees Celsius for 20-30 mins or until top is golden
  7. Allow to cook.  Best eaten the next day after a night in the fridge, however is still delicious on the day.

Enjoy

Linda

HEALTH COACH | BSc (PSYCH) | NUTRITIONIST

x x x

Nourish Health and Nutrition

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Sweet Slaw

Coleslaw

This delicious slaw is super filling, delicious, great on the budget and easy to make in bulk so it lasts for several meals.

Cooking once eating twice is a life saver when it comes to feeding a big family and avoiding constantly being in the kitchen!!!!

Making a big batch of this slaw means you have veggies for breakfast, snacks, lunches and dinners sorted for at least a couple of days.

I usually do a few bulk salads a week,  so there are always healthy options on offer with minimal work/mess!

It makes an excellent base that is easy to dress up with different dressings or garnishes such as nuts and seeds, raisins, oranges or grated apple

INDREDIENTS | METHOD

  • 1 medium red cabbage cut into 8th’s and fed through the food processor or sliced thinly with knife
  • 4 large carrots fed through grating blade in food processor or grated
  • 1 bunch of coriander chopped
  • 1 bunch parsley chopped
  • Mix all indigents together in large bowel
  • Store in air tight container in the fridge

GARNISHES | DRESSINGS

  • Activated and roasted almonds/walnuts (fry activated nuts in coconut oil)
  • Activated sprouted sunflower seeds
  • Raisins
  • Grated apple (only add this to the dish your eating as it goes brown when stored in the fridge)
  • Chopped orange pieces
  • Chopped watermelon pieces
  • Olive oil
  • Salt and Pepper
  • Lemon juice/olive oil/salt and pepper
  • Lemon juice from 1 lemon/1 teaspoon mustard/quarter a cup of olive oil/1 teapoon salt and pepper to taste

This slaw keeps well in the fridge for 3-4 days and is delicious served on its own or with meats/eggs/nuts/seeds.

My 9, 7 and 5 year olds love helping make this slaw and are more than happy to help themselves to a bowl full from the fridge whenever they’re hungry.

Enjoy

from

Abby

x x x

2014-08-03 14.47.04-1

Abby Soares
Registered Nurse | Nutritionist | Health Coach
Nourish Holistic Health & Nutrition Ltd

Healthy Halloween

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With three little boys I know how much kids ADORE halloween and who wouldn’t! Dressing up in scary costumes, trick or treating and seeing all the other kids in the neighbourhood doing the same is a super fun.

Because our family eats such a nutrient dense diet with only natural sugars from honey and fruit my kids feel quite horrible when they do eat sugar.  The colours, flavours, high fructose corn syrup and refined sugar puts too much toxicity into their little systems and they know this makes them feel horrible.

Often we think lollies as treats occasionally are ok and generally that is true, if 90% of what you eat is really healthy then your body can usually cope with 10% of your diet that isn’t.  However with my work as a nurse and a health coach I see time and time again the impact that even ‘treat’ foods have on our health.   The toxins from the lollies don’t just go in  and come out.  Our bodies are bombarded with so much toxicity these days, from the water we drink to the sprays on our food and in the environment, that our bodies have a hard time keeping up and getting them out.    These toxins congest our brains and organs and get stuck in our fat cells often staying in our bodies for years.

healthy-halloween-treats

So what can we do to protect our kids health and still enjoy festivals like Halloween?

  1. I make sure everyone is really well feed before trick or treating.   When your hungry its impossible to resist eating the junk!
  2. If they have healthy sweet things to munch on along the way they won’t feel like they are missing out. So arm them with plenty of real food options such as…
    • annies fruit strips
    • ceres seaweed sheets
    • ceres raw bars
    • bliss balls
    • organic chocolate
    • kombucha or pure fruit juice drinks

    These are definitely not every day foods for my boys so they adore them when they’re on offer.

  3. We don’t eat the lollies we trick or treat for but we have another use for them.  My boys trick or treat and collect all the lollies as usual, but instead of eating them they cash them in to me for
    • money
    • raisins
    • toys
    • or a special trip like going to the movies

    They think this is really cool, they still get to have fun, eat heaps and be with their friends but instead of a headache and a sore tummy they get to trade their lollies for a bounty of cash or an exciting trip out instead!!!

This may sound hard out but it works well for my family and you might find it works for yours.

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Yes as a parent this is a lot more work and more expensive but when you’ve had sick kids and they become well again you never want to go back there so your willing to go the extra mile!

I often throw a little halloween party with lots of fun games that don’t revolve around food and the kids have an absolute blast.

Summary of surviving a healthy Halloween!

  • Feed them up with a good dinner before going trick or treating
  • Negotiate to cash in their lollies for something else such as money, a trip to the movies or toys
  • Give them refined sugar free treats so they can still feel like they’re having fun and are not being deprived of the sweetness (refined sugar free means natural sugars such as fruit or honey, NOT sugar free sweeteners!)
  • Make it a great social night with likeminded friends

So there you go…a few tips to make your Halloween a little bit healthier

Enjoy

from

Abby

x x x

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Sunflower, Rosemary and Sesame Crackers

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I love these gorgeous crunchy crackers, they’re easy to make and taste amazing.  I first found this recipe from http://www.mypetitekitchen.com.  My Petite Kitchen is a great whole food blog that has loads of deliciousness!
INDREDIENTS
  • 1 cup sunflower seeds (soaked and dried in oven below 50 degrees or in dehydrator)
  • 1/2 cup sesame seeds (soaked and dried in oven below 50 degrees Celsius in oven or dehydrator)
  • 3 garlic cloves crushed
  • 1 tbsp rosemary (thyme also works well)
  • 3-5 tbsp water
  • 1 tbsp olive oil
  • 1 tsp sea salt
METHOD
Preheat the oven to 180°C and line a tray with baking paper.
Place the sunflower seeds , salt and garlic granules in to a food processor.  Process on high for 2-3 minutes or until the seeds become a dense flour like consistency.
Add the sesame seeds, dried herbs and olive oil, pulse to combine. With the food processor running on low, slowly start to add the water one tablespoon at a time. The mixture will start to come together in a dough like consistency. Transfer the mixture to the prepared baking tray and knead slightly (it will be a little crumbly don’t worry). Place a piece of baking paper on top of the dough and using a rolling pin, roll out the dough to around half a cm thick. Remove the top piece of baking paper then using a knife, score criss cross lines in to the dough.
Bake for 10-15 minutes, or until golden brown. Allow to cool completely, then using your hands, break along scored lines and serve.
Makes around 20 crackers. Will keep in an airtight container for 1 week.
Enjoy
from
Abby
x x x
2014-08-03 14.47.04-1

Chocolate Mud Cake

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Finding a healthy birthday cake that tastes good is not the easiest thing in the world, but this one is an absolute hit with my three boys so it passes the ‘yummy’ test!

It is dairy, grain and sugar free and tastes amazing!

CHOCOLATE CAKE

  • 1 cup of coconut flour
  • 3 tablespoons of extra virgin organic coconut oil
  • 4 tablespoons of honey (or maple syrup)
  • 1 cup of frozen berries
  • 5 organic eggs
  • 1/2 cup of cacao powder
  • 1/2 teaspoon of aluminium free baking soda

Preheat the oven to 150 degree’s Celsius (300 degree’s F)

Grease a 20 cm cake tin  or line with unbleached baking paper

Melt the coconut oil and honey together in a small saucepan over a low heat.  Set aside to cool.

Put the berries in food processor and blend until smooth.   Add the remaining ingredients including the cooled coconut oil mixture. Blend until smooth, then pour the batter into the cake tin.

Bake for 25-30 minutes or until skewer inserted in the middle of the cake comes out clean.

Leave in tin to cool completely before turning out onto a plate ready for icing.

CHOCOLATE ICING

  • 100g cacao butter melted (on low heat)
  • 1 cup of soaked raw cashews (soak in water for at least 2 hours and drain)
  • 1/2 cup raw cacao powder
  • 3 tablespoons of honey or 1/2 cup maple syrup
  • 1 tablespoon of fresh lemon juice

Gently melt the cacao butter in a small saucepan then allow to cool.  Combine the cashews, cacao powder, maple syrup and lemon juice into the Vitamix blender and process until the nuts are well ground.

With the motor running pour in the melted cacao butter and blend until mixture is smooth.

Spoon icing over the cake and refrigerate until the icing is set.

This cake will keep in an airtight container in the fridge for 2-3 days

This recipe can also be made into cupcakes.

Enjoy

from

Abby

x x x