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

 

 

 

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Gut healing stocks

When your gut is leaky and damaged one of the best cures is beautiful homemade meat stock.  These stocks are cooked with meat and bones to draw out gelatine, glutamine, collagen and minerals.  These components heal and seal the lining of the gut to restore gut health.
Try these two gorgeous soups and eat them daily to promote gut healing.
Have with either coconut kefir or sauerkraut to increase the good bacteria in your body and reculture the good bacteria in your gut.
garlic-immunity

POACHED CHICKEN STOCK

  • 1 Whole Organic Chicken
  • 6 stalks of celery chopped
  • 1 onion quartered
  • 4 carrots, peeled and diced
  • Cover chicken with water
  • 2 cloves of garlic peeled and crushed
  • 1 tablespoon cracked pepper
  • A few sprigs of thyme, rosemary, or other herbs (remove after cooking)
  • Juice of one lemon
  • 1 tablespoon of sea salt

Place Chicken in large pot, add all ingredients.  Bring the water to a boil, reduce the heat to a simmer for about and hour and 20 mins.

Remove chicken, allow to cool and shred the meat.  Place meat back with the soup.  Save the bones to make broth.

Try to eat soup once a day or in a cup with meals to aide digestion.

In time you will be able to crush a raw garlic bulb into the cup of stock to boost detoxification, kill bad bacteria, improve immunity and energy levels.

BEEF STOCK

  • 1-2 T bone steaks with fat on (or lamb shanks, chuck steak or stewing steak, fat in is important as fat heals the gut and nourishes the brain.)
  • 4 carrots peeled and sliced thin
  • 1/2 a celery chopped
  • 2 onions peeled and quartered
  • 2 cloves of garlic crushed
  • 1 tablespoon of salt
  • 1 teaspoon of pepper

Place in slow cooker in the morning on high, allow to cook all day and turn off and have for dinner or allow to cool and store in the fridge for another meal.

Cook for a maximum of 6 hours (3 hours of that time will be heating up and around 3 hours will be cooking time)

Save half of this stock to have in a cup with other meals and eat the remainder as a delicious gut healing beef soup.

Enjoy

Abby

X X X

2014-08-03 14.47.04-1

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

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

Paleo Pancakes

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These gorgeous crepes are sweet, delicious and perfect for Sunday brunch.

INDREDIENTS

  • 1/4 Cup of organic coconut flour
  • 4 organic eggs
  • 160ml of nut milk (2 cups cashews or almonds, 1 litre of water, 6 dates and blend till creamy.   Keeps well in fridge, I also use this for making chia puddings anytime I make pancakes)
  • 1/4 cup of melted coconut oil/butter or ghee plus extra for greasing frying pan

METHOD

Put all ingredients into a blender and process until smooth.

Grease a lare grying pan with extra coconut oil and place over low heat. Pour 1/4 cup of batter into pan and cook until golden on each side.

Repeat with remaining batter.

Garnish pancakes with grilled bacon, banana, berries, honey and coconut

Feeds family of 4-5

Coconut Bread

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This lovely recipe is both gluten and grain free, making it a fantastic substitute for standard processed bread. Our bodies treat processed grains in same way as they do sugar.  Processed grains elevate blood sugar levels,  causing our biggest fat storing hormone insulin,  to be released.   So if your trying to loose weight, improve your digestion and get clear youthful skin,  then this is a wonderful bread alternative for you.
The coconut contains good fats to nourish the immune system, gut, hair and skin.   The eggs are an excellent source of iron and b vitamins and  the sea salt provides essential minerals so our cells can communicate optimally.
Ingredients
– 300 g jar of coconut butter (I recommend the ceres organics brand available from health food stores)
– 5 organic eggs
– 1/4 of a cup of coconut oil
– 1/2 a teaspoon of sea salt
– 1 teaspoon of aluminium free baking soda
Method
– Empty entire jar of coconut butter into a mixing bowl
– Add eggs, melted coconut oil, baking soda and sea salt
– Beat all ingredients together till no lumps remain and mixture is smooth
– Pour mixture into a lined cake tin
– Cook at 180 degrees celsius for 20-30mins or until knife comes out clean
– Allow to cool and slice as desired
– Keeps well in fridge
Add one tablespoon of honey and  1 teaspoon of cinnamon to make a sweet coconut bread option.
This recipe is adapted from “Heal Your Gut” recipe book by Hilary Boynton http://shop.gapsaustralia.com.au/the-heal-your-gut-cookbook-nutrient-dense-recipes-for-intestinal-health-using-the-gaps-diet/