Kumara Brownie

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(photo curtsey of https://lunchboxinc.co.nz)
Kumara brownie’s are a massive favourite in our house, they are delicious but also really filling and healthy! Make a double batch as they keep really well in the freezer and are perfect for lunch boxes or afternoon snacks when friends pop over.
Ingredients
  • 1 medium sweet potato – 2-3 cups when grated
  • 2 organic eggs
  • ½ cup melted coconut oil
  • ⅓ cup honey (or maple syrup)
  • 2 teaspoons vanilla extract/paste
  • ½ cup raw cacao powder, sifted (or cocoa if find cacao to rich)
  • 1 teaspoon aluminum free baking powder
  • 1 teaspoon baking soda
  • 2½ tablespoon coconut flour
Instructions
  1. Preheat oven to 185 °C (365 °F), make sure the oven is hot before you put in the brownies in.
  2. Combine grated sweet potato, eggs, vanilla, honey and coconut oil oil in a large mixing bowl and stir together until well incorporated. Then add cacao powder, baking powder and baking soda and stir. Finally add coconut flour. Avoid adding too much coconut flour as it will absorb too much moisture which will result in drier brownies.
  3. Once combined, pour the mixture into a baking tray lined with greased baking paper. I used a 9″/23cm square tin.
  4. Cook for 25-30 minutes. Remove the tin and cool for 5-10 minutes before carefully removing the brownie cake form the tin. Cut them into squares and dust with a little cacao powder or melt some dark chocolate in a bowl over boiling water and drizzle it over the top. Serve with raspberries or strawberries and maybe some fresh cream or coconut yoghurt to be extra decadent.

Enjoy

from

Abby

x x x

2014-08-03 14.47.04-1

 

Coconut Cream Ice Blocks

coconut-berry-ice-blocks

When you are a kid there is seriously nothing better than lying on the trampoline eating a beautiful cold iceblock on a hot day!!!  My boys absolutely LOVE this afternoon ritual!

Dairy, colours and refined sugars are a nightmare for children’s health, behaviour and immunity,  which is why I love this recipe so much.  It is not only insanely easy and fast, but it is also amazingly good for you!

Its easily adapted by adding in anything that tickles your fancy… berries, lemon, crushed nuts, cocoa or cacoa nibs for example.

Ingredients

  • 400ml tin of coconut cream (organic if possible)
  • 1 ripe banana peeled
  • 2 tablespoons of raw honey or maple syrup
  • 1 teaspoon of vanilla paste

Method

Put all ingredients into blender and blend till smooth. Pour into moulds, add berries of your choice, pop in popsicle stick and freeze for 6 hrs.

Enjoy

from

Abby

x x x

2014-08-03 14.47.04-1

Paleo Chocolate Cake

chocolate-cakeThis gorgeous chocolate cake is totally my lifesaver when it comes to birthdays and special events.  It is so amazingly moist and moorish, it pleases even those straight edge folk who don’t want a bar of healthy cooking!

My kids absolutely love it too as do all my nieces and nephews who are as little as 2 years old so it gets the thumbs up all round.

This cake is full of healthy ingredients so can be happily eaten several times a week or made into cup cakes for school lunch boxes or to satisfy an evening chocolate craving!

I usually double the ingredients to make a nice big cake.

PALEO CHOCOLATE CAKE

Ingredients

  • 2 cups of finely grated raw pumpkin
  • 2 organic eggs, lightly beaten
  • 1/3 cup of honey (or 1/2 a cup of maple syrup)
  • 1/2 cup of coconut oil or ghee is dairy tolerant
  • 2 tsp vanilla extract
  • 2 tsp aluminium free baking powder
  • 1 tsp baking soda
  • 3/4 cup raw organic cocoa powder
  • 1/4 cup coconut flour

Instructions

  1. Preheat oven to 180°C  line a cake tin with baking paper
  2. Whisk grated pumpkin, eggs, syrup, oil and vanilla with a fork in a bowl. Sift dry ingredients over the bowl and mix well.
  3. Pour into the baking tin and smooth top.
  4. Bake for 35 to 40 minutes until a toothpick inserted into the middle of the cake comes out clean. Cool in tin and turn out onto a rack until cold.
  5. Ice with frosting (see icing recipe below)
  6. Garnish with dehydrated buckwheat (see pic), grated almonds or edible flowers
  7. Refrigerate till icing is set
  8. Keeps well in fridge for up to a week and also freezes well.

Icing

  • 1 cup of soaked cashews
  • 1/2 cup of organic cocoa or cacao powder
  • 100 g cacao butter melted
  • 1/3 cup maple syrup or 3 tablespoons of honey
  • Juice of 1 small lemon or lime
  • Blend together till creamy
  • Spread over cooled cake

This recipe is adapted from www.84thand3rd.com and oil tribe http://www.oiltribe.co.nz/paleo-chocolate-cake/

Enjoy

from

Abby

x x x

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

2014-08-03 14.47.04-1

 

 

 

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

Raw Chocolate Mint Slice

Raw-Peppermint-Slice3

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

IMG_1583

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