Fresh Berry Coulis

coulis berries and honey

This is a great way of using up berries if they have become a little old and soft as they waited to be used in your morning bowl of yoghurt, fruit and nuts, but you kept deciding to have eggs and spinach for breakfast instead. Like I did.

In this easy recipe, the berries’ natural sweetness is amplified by adding a couple of tablespoons of honey. The mint leaves lend a cooling freshness that enlivens the tastebuds. Berries are absolutely brimming with phytonutrients and antioxidants, working to reduce inflammation in your body and also nourish and restore your cells to optimum health.

Use berries of your choice. Any mixture or ratio of varieties of berries will be delicious and health-edifying! Frozen berries are, of course, just as acceptable. I promise this coulis will give you and your loved ones a skip in your step and a smile on your face.

Fresh Berry Coulis

2 cups of berries of your choice

1 1/2 tablespoons of honey

5 or so medium mint leaves, torn

Combine all ingredients in a blender and serve with cakes, or ice-cream, or both!

 

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Green Eggs, No Ham

green eggs

Whisk 2 eggs, salt and pepper, and one teaspoon of spirulina powder (if you’re into that like I am; Chlorophyll and good bacteria = great detoxification and gut health).

Scramble in a pan. Add crumbled goats cheese.

Toss in one handful of baby spinach. Stir and cook with a firm hand until all is combined and well done.

Serve on a pretty plate, with a sprinkle of sunflower seeds and some slices of avocado.

DELICIOUS. This will keep me going for hours.

The Power of GREEN

Check out why Chlorophyll (the natural chemical found in all green plants) is so good for you. Below, I have quoted health guru Jason Vale. You can read the full article here.

“Concentrated Sunlight”

Chlorophyll has been described by many as ‘concentrated sunshine’ or ‘liquid sunshine’ and this is about as accurate a description as you can get. Chlorophyll is literally just that – the natural sunlight energy trapped within the fibres of the plant. When you separate the juice from the fibres you effectively release that liquid sunlight energy, liquid energy which improves the functioning of the heart, the vascular system, the intestines, the uterus and the lungs.

The same liquid energy which can help assist the body to clean the blood and liver, strengthen the immune system and reduce high blood pressure. Chlorophyll has strong anti-oxidant properties and it can act as a natural defence against free radicals, which are a damaging by-product of your metabolism. Free radicals encourage an acidic cell environment and contribute to all disease and the ageing process. The chlorophyll molecule itself is structurally very similar to the iron-carrying component of haemoglobin.

“Curry Con Carne”

The other day there was 200g of premium beef mince in our fridge that needed to be used. So I let my nose and intuition guide me and came up with this curried version of Chilli Con Carne.

curry con carne

My husband and I had already eaten, so I prepared the “curry” in under 20 minutes (it’s that easy), popped it in the fridge, and invited a dear friend to come and stay the following night so that we could reheat it and enjoy it together.

Because food is always better enjoyed and digested in fine company!

A few thoughts before we get down to business

Firstly, about meat portion sizes. The recommended daily intake of red meat for an adult is about 70 grams – much less than many people consume in one sitting. This recipe is great in that it combines meat with legumes for a lighter portion of meat per person, as well as “stretching” the meal out to feed more people. Another thing I like about the legumes in this recipe, called Black-Eyed Beans, is that they are deliciously al-dente and provide a lovely firm bite alongside the softer mince.

Secondly, about having a great supply of spices. If you want to be a great cook, spend the money on stoking up on a wide range of fragrant herbs and spices. Your cooking will benefit from the vast range of flavours that you can create, using natural, whole food ingredients, as long as you have a pantry full of little boxes of spicy goodness.

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A versatile dish

My dear friend Lucy and I enjoyed this meal simply, with grated carrot, zucchini, cheese, a dollop of sour cream, a squeeze of lemon, bound together with a fresh lettuce cup. This was a meal that was completely satisfying, with no grains, and full of wholesome vegetables. Fantastic for the body and mind!

My husband enjoyed the leftovers the next morning by reheating the Curry Con Carne in a pan, cracking in two eggs and covering the pan to allow the eggs to cook in the Curry mixture; reminiscent of the dish Shakshouka. Mr B served his meal on a bed of spinach with a squeeze of lemon. He wished there was enough for seconds!

Without further ado, here is this simple recipe:

Curry Con Carne

Ingredients

2t fenugreek seeds

1t coriander seeds

1t turmeric

1/4t ground ginger

1 large clove of garlic

1 onion, diced

1-2T coconut oil for frying

200g premium beef mince

1 can of organic black-eyed beans

Salt and pepper

Method

1. Over a medium-low heat, gently toast the fenugreek and coriander seeds until the seeds start to darken and become quite fragrant (about 3-4 minutes).

2. Add 1T coconut oil to the pan. Spoon in the turmeric and ginger and allow the spice mixture to cook to further release the aroma.

3. Add the diced onion, stirring occasionally while the onions become translucent, followed a few minutes later by the garlic. More oil may also be necessary at this point if mixture starts to stick to the pan.

4. Now add the mince, quickly breaking it up in the pan with a wooden spoon. Then allow the meat to cook for 5 -7 minutes largely undisturbed.

5. Finally, add the black-eyed beans and season liberally with salt and pepper.

6. Cook on a low heat for another 5 or so minutes, and then presto! It’s time to eat.

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Roasted Garlic, Cauliflower and Fennel Soup

garlic, cauli and fennel soup

This soup is a winner. It has the perfect amount of zingy- and creamy-ness to make one’s taste buds tickle. It’s also perfect for Meat-Free Monday, and upping your family’s vegetable intake!

 

Ingredients

2 small cauliflowers, chopped

1 fennel bulb, chopped

8 whole garlic cloves, peeled

Coconut oil for roasting and frying

2t carraway seeds

1 1/2t coriander seeds

1 1/2t paprika

3/4t cinnamon

1/2t ground chilli

500mL vegetable stock

1L (or more) water

2 lemons, zest and juice

 

Method

1. Lay the cauliflower, fennel and garlic cloves in a large baking tray, and drizzle with coconut oil. Roast in a moderate oven (about 170-180 degrees celsius) for approximately 40 minutes; until tender and nutty.

2. Sauté the onion in some coconut oil to tenderise. Add all the spices and sauté until the mixture emits a heightened aroma.

3. Add the roasted cauliflower, fennel and garlic, 500mL of vegetable stock, and 1L of water. Bring to the boil and allow to simmer for 10 minutes or so.

4. Your soup is almost ready! Turn off the element and allow to cool for a bit. Pop in the lemon zest and juice, season with salt and pepper, and blend using a hand blender. Otherwise, if using a regular blender, be sure the lid is on securely. (Hot soup moving at fast velocity burns!) You may wish to add more water during blending, to achieve desired consistency.

5. Serve your delicious, creamy and zingy soup with a drizzle of olive oil, another squeeze of lemon juice and toasted rye bread soldiers.

Lamb Koftas with Eggs

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This is a satisfying, protein-filled brunch.

Lamb Koftas

Makes about 11.

400g premium lamb mince
1/2 onion, finely diced
1 egg
1.5 pieces middle bacon, rind cut off, finely diced
1t cumin ground cumin seeds
Salt and pepper, to taste
Coconut oil for frying

Put all ingredients into a bowl, and mix well using your hands.

To make the koftas, take about two tablespoons of the mixture and mould into oblong shapes. Fry in coconut oil on a medium-high heat.

Turn the koftas every 5-7 minutes so that they become well browned on all sides. When cooked through (about 20 minutes) remove from the pan. Serve immediately.

We enjoyed ours with mesculin leaves drizzled in olive oil and balsamic vinegar, sliced tomatoes and fried eggs. Hearty and healthy, this brunch will satisfy and energise for the day ahead!

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Apple Walnut Cake

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I’m excited to tell you that I will be posting some health-edifying recipes on the Wilder and Hunt website. Wilder and Hunt are an amazing clean food store in Auckland. They sell beautiful grain and sugar free products, including juices, smoothies, sweet treats, sandwiches, and take home dinners. Be sure to check them out!

Today I share with you my Apple Walnut Cake recipe. This is a wholesome and nourishing cake that will satisfy taste buds, and energise body and mind. Find the recipe here.

Peanut butter and blueberry muffins

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My goodness me, these are such easy and deliciously satisfying muffins. They are flourless and yet soft and fluffy. They are nutrient dense and only contain goodness! The perfect morning or afternoon tea snack to keep you fuelled and energised. Or even a yummy breakfast when you aren’t otherwise prepared.

I am going to freeze these. Freezing is very practical with muffins – they stay fresh for longer, and you can simply pull one out as you pack your lunch in the morning, ready to devour by afternoon tea time. Perfect!

Dr Libby’s Nut Butter and Blueberry Muffins

1C nut butter (I used peanut butter)
2 bananas
2 eggs
1t apple cider vinegar
1/2t baking soda
3/4C blueberries

Preheat the oven to 180 degrees Celsius and grease a muffin tray with coconut oil.

Blend the nut butter, bananas and vinegar together in a food processor.

When smooth, add the eggs and baking soda and blend again until just combined.

Gently stir through the blueberries. Using a serving spoon, scoop large portions of batter into each muffin mould.

Bake in the oven for 12-15 minutes. Remove muffins from tin and place on a wire rack to cool.

Yum! These are my new favourite muffins!

Have a lovely weekend everyone,

E xx

Pumpkin, Date and Walnut cake

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Here is a recipe for a delicious, moist, flavoursome and nutritious cake. What better way to nourish your body than by eating cake? It’s ideal!

Pumpkin is a wonderful vegetable. High in fibre and Vitamin C, it also contains beta-carotene which is important for healthy vision and skin. The honey and dates complement the pumpkin perfectly, enhancing its natural sweetness. Almond meal is already high in protein, and the ground linseed, sunflower seeds and chia seeds boost the omega 3 fatty acids, resulting in a powerful protein cake.

You can enjoy this cake for afternoon tea or dessert, in full knowledge that it contains only that which will build you up and bless you and yours.

No artificial sugar, no grains, and no dairy. Sweet, guilt-free indulgence.

Pumpkin, Date and Walnut cake

Ingredients

2.5C almond meal
1/2C LSC (ground linseed, sunflower seeds and chia seeds)
2T baking soda
1T mixed spice
1T cinnamon
1t nutmeg
Pinch sea salt
Zest of one orange

5T coconut oil
5T honey
2t vanilla
3 eggs

3C raw pumpkin, grated
3/4C chopped dried dates
3/4C walnut pieces

Pumpkin seeds and coconut flakes to garnish, if you so choose.

Method

– Preheat oven to 180 degrees Celsius and grease a 20cm spring-form cake tin.
– Combine dry ingredients in a large bowl.
– In a microwave or a pot on a low heat, gently melt coconut oil, honey and vanilla together. Remove from the heat. Add the eggs, and whisk to combine all wet ingredients.
– Add the wet ingredients to the dry. Combine.
– Lastly, mix in the pumpkin, dates, and walnuts.
– Pour batter into greased cake tin and bake for 40-50 minutes, or until a skewer comes out clean.

I topped my cake with cashew coconut icing and a sprinkling of coconut and pumpkin seeds. However, this cake is beautiful on its own and would be equally nice simply served with a dollop of tangy Greek yoghurt.

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Spiced Summer Paleo Bread

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It’s a gorgeous summer’s afternoon, perfect for a picnic beneath the trees.

This morning I planned to do just that, so I whipped up a loaf of Spiced Summer Paleo Bread for the occasion. This bread is incredibly versatile. It is not crumbly like many of the alternative gluten-free recipes out there. Slice it thinly and cover with a slab of coconut oil and organic peanut butter. Toast a few slices for breakfast and munch it covered in avocado, tomato and olive oil. Even use it to mop up the tasty dregs if a summer soup!

This loaf is packed with nutritional value. Bananas, high in potassium, are used here to add moisture and subtle sweetness. Almond meal, gluten-free, is full of vitamins, minerals and healthy fats. Ground linseed adds precious omega-3 fatty acids. Cinnamon helps to regulate blood sugar levels, and pumpkin seeds… Where do I begin with those little gems?!

A rich source of magnesium, zinc, omega-3, antioxidants, fibre, pumpkin seeds support growth and repair, reduce oxidation and inflammation, and support a healthy heart and liver! They also contain an amino acid called tryptophan, which converts into serotonin, and then into melatonin – the sleep hormone. Simply put, eating pumpkin seeds can assist you in getting a restful night’s sleep. Read about their benefits and more here.

So many reasons to enjoy eating this healthy bread!

Recipe

350g almond meal
3T ground linseed
1.5t mixed spice
1t ground ginger
1t cinnamon
1t baking soda
6 eggs
1t vanilla
3 medium bananas
Pumpkin seeds to sprinkle on top

Preheat oven to 160 degrees Celsius and grease a loaf tin with coconut oil.

Add all ingredients, apart from sunflower seeds, into a food processor and blend until well combined.

Pour into tin, sprinkle with seeds, and pop into the oven for 30-40 minutes, or until the top is golden and a skewer inserted comes out clean.

Simple and delicious!