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

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

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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

halloween-popsicle-recipe-490x329

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.

halloween-apple-bites-6998

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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