Pineapple coconut + date muffins

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 ...for the love of pineapple! Kinda like eating a slice of Hawaiian pizza but without the ham and cheese hehe

Nothing like the smell of muffins baking in the morning.. Cinnamon, vanilla.. Butter....  

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These babies are nut free, gluten free and refined sugar free.. 

 

Let's bake!

Mix of 1/2 cup coconut flour, 1/2 cup psyllium husk, and 1/2 cup buckwheat flour with 1 tablespoon baking powder

Then add 1/2 cup coconut flakes

Mashed banana

3 eggs

About 100gm of melted butter + coconut oil

Dash of vanilla, teaspoon of cinnamon

5 dates pitted and soaked in hot water then broken up and mixed through

Cup of diced pineapple

Mixed through some coconut flakes and a teaspoon of coconut sugar

for sweet tooths add some honey to taste

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Bake at 190ish celcius for about 20 mins or until cooked through

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Lavender Lettuce Cups

Salad on a platter

I love this recipe.. great for a barbecue or something different for canapés. They are perfect little portions for bite size deliciousness.

You will need:

-Culinary lavender + salt and pepper

-Lettuce of your choice.. I have used butter lettuce and raddichio as they make great cups

-Sweet potato - roasted or pan friend into cubes

-Marinated feta

-Avocado

-Toasted pine nuts

-Blood orange or grapefruit

-Olive oil and lemon or lime to dress

Choc Blueberry Brownies

So delicious and super nutritious..

Banjo's Brownies!

YOU WILL NEED:

1 cup almond meal (still damp from making milk.. if using dry, add a tablespoon of milk)

1/3 cup psyllium husk

1/3 cup shredded coconut

1/3 cup buckwheat flour

1 cup cacao powder

1 banana mashed

1 heaped teaspoon Reishi mushroom powder

1 heaped teaspoon baking powder

4 eggs

2 heaped tablespoons butter softened (switch this for coconut oil for a dairy free option)

Loving my new Kenwood mixer! Thank you Kenwood! I had a lot of fun playing in the kitchen with Rory making the latest Kenwood commercial.

Loving my new Kenwood mixer! Thank you Kenwood! I had a lot of fun playing in the kitchen with Rory making the latest Kenwood commercial.

1/3 cup coconut oil melted

1/3 cup honey

pinch salt

4 handfuls of dried blueberries or other fruit of choice

LETS MIX!

Leaving the dried blueberries aside, combine dry ingredients together into the mixing bowl. Make a well and add the wet ingredients. Mix for 5 minutes on a medium setting. I usually like to taste the mix at this point and if not sweet enough I'll add maybe another banana or a little more honey.

Add in the dried blueberries and stir them through the mixture.

Pour into a greased dish or else lined with baking paper.

LETS BAKE!

Bake at 180 degrees celcius for 15-20 minutes depending on your oven. Check if its cooked using a knife. If it comes out clean then it's cooked! If it's still a bit sticky leave for another 5 minutes.

YUM!

YUM!

Brownies will be firmer after refrigerating. Healthy and delicious snack! 

Brownies will be firmer after refrigerating.

Healthy and delicious snack! 

Once ready, allow to cool. You can slice them up right away and enjoy them warm soft and a little gooey or refrigerate for a firmer brownie. 

 

NEED SUPPLIES FOR THIS TREAT?

Delicious Carob Bunnies

Sugar free + dairy free + guilt free chocolate EASTER bunnies

 

YOU WILL NEED

3/4 cup good quality carob powder

3/4 cup organic nice tasting coconut oil (I say nice tasting because there's coconut oil and there's coconut oil.. find one that you like the taste of so you can enjoy it in all your cooking :)

That's it!!

Optional:

Replace carob powder for raw cacao powder if you're not a carob fan.. in this case you will need to add more sweetener to taste

Replace coconut oil for melted cacao butter

Vanilla, mint, orange rind, cinnamon, nutmeg or other spices

Coconut, nuts, blueberries

Deconstructed Construction Chocolate Cake

Healthy Chocolate Cake

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I can't believe my little man is THREE! Where does the time go? He can't get enough of tractors, trucks, diggers and backhoes so this year we decided to dig up some chocolate.

Making cake is a chance to nourish and indulge at the same time! My favourite thing to do!

This cake is refined sugar free, grain free, full of deliciousness and bursting with nutritiousness. You really can eat it for breakfast.. except maybe not the diggers.

I absolutely love sharing the kitchen with Banj.. He always comes into the kitchen when I'm cooking and says "up here doing, up here doing". He has quite the knack for cracking eggs! I think I've watched this video a million times.. his facial expression at the end!!! too cute!

 

 

 
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YOU WILL NEED...

In true mother nourish style this is all approx.. let me know how you go with it in the comments.. added more eggs? less banana? I found this recipe was really moist like a good dense chocolate mud cake. Everyone loved it.. including the sweet toothes among the family! Not looking at anyone in particular mum ;)

1.5 cups of almond meal (still damp from making milk... I either store it in the fridge or freezer then use it when I'm baking or making pancakes)

a couple of tablespoons psyllium husk,

2 tablespoons tapioca,

2 tablespoons buckwheat flour,

2 tablespoons coconut flour (probably wouldn't have used so many flours but had them all handy and I like to mix them for texture)

about 5 heaped tablespoons cacao powder,

4-5 mashed ripe bananas,

1/2 cup rice malt syrup,

1/3 cup raw honey,

2 teaspoons baking powder,

6 eggs,

Three generations making cake

Three generations making cake

3 teaspoons vanilla,

2 teaspoons cinnamon,

50g soft butter (sub the butter for more coconut oil for a complete dairy free option),

1/3 cup coconut oil.


Mix together the dry ingredients then add the banana and eggs and coconut oil and butter.

Stir and whip until mixed together and fluffy. Taste mixture and tweak sweetness to your liking with more honey or rice malt syrup. I find the banana and honey will infuse and taste sweeter after baking.

Did someone say baking on a 36 degree day was a good idea?!!? #greathairday haha

Did someone say baking on a 36 degree day was a good idea?!!? #greathairday haha


Pour into greased cake pan and bake at about 200 degrees C for about 25 minutes. Check if the cake is cooked with a skewer. Allow to cool before icing, perhaps store in fridge overnight. I refrigerated the cake and the icing before building the cake.. this helped make the icing more 'workable.'

FOR THE ICING

Cup of cashews

Cinnamon and Vanilla to taste

1 heaped tablespoon of cacao or carob

Honey, maple or rice malt syrup to taste

Soak the cashews in a bowl of water for about 4-8 hours. Once soft, rinse and throw into a blender or food processor. Add a little water (1/4 cup?ish) and then blend on low. If it's too thick add a little more water in small drops. You may need to stop the blender and mix the mixture down towards the blade. Make sure it's switched off when you do this. Blend until smooth and creamy. Be careful to not add too much water.. you want the cashew cream to be nice and thick.

Add the cinnamon, vanilla, cacao, and sweetener. Mix thoroughly and have a taste. Adjust sweetness and chocolateness to your liking by adding more cacao or honey. I like my cakes pretty light on the sweet side. Pop the icing in the fridge to thicken up.

CHOCOLATE DRIZZLE

5 tablespoons coconut oil (melted)

3 heaped tablespoons cacao powder

Honey, rice malt or maple syrup to your liking.

1 tablespoon of nutbutter and a teency pinch of salt.

Mix these ingredients together until you have a running chocolate sauce. 

BUILDING THE CAKE

Once the cake is cooled, lay it out onto a serving platter or plate. I chopped up one side of the plate into chocolate cake boulders and deconstructed it a little.. just a like a construction site. Using a knife or spoon, lather the icing over the cake.

Drizzle the chocolate sauce over the top and then add your chosen decorations. I made some date boulders by rolling up some pitted dates, some raspberry stones, some molasses logs and popcorn rubble. I finished off by sprinkling the whole mountain with some bee pollen and coconut sugar.

Everyone has a turn at blowing out the candles.

Everyone has a turn at blowing out the candles.

Friends who eat cake together, stay together. Thanks for coming to the party Wills! X

Friends who eat cake together, stay together. Thanks for coming to the party Wills! X

Party animals.. uh oh!

Party animals.. uh oh!

PAAAARTYYYYY

PAAAARTYYYYY





Spiced Up Grain Free Flat Bread

Paleo, grain free, gluten free bread. 

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A little recipe for some spiced up #grainfree flat bread // snack with dips, use as a pizza base or serve with some saucy shakshuka..

-Cup of almond meal (still damp from making milk.. If using dry maybe add an extra egg or a tablespoon of water)

-a few tablespoons coconut flour, 

-a few tablespoons of psyllium husk, 

-tablespoon of baking powder,

-2 eggs

-spices: turmeric powder, cumin powder, cumin seed, black sesame seeds, paprika, handful of fresh herbs chopped, pinch of salt, one clove garlic crushed, cracked pepper to taste.

💥💥💥

Mix all together and press out onto some baking paper. Sprinkle with some more salt, dried herbs and bake in the oven until brown and crunchy.. About 200 degrees C for about 20 mins. 

#grainfreebread #paleopizza 

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Cheese+Chive Wonder Bread

Grain free / Gluten free / Paleo 

Ingredients

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1/2 cup of almond meal 

1 cup of psyllium husk

1/2 cup tapioca flour

3 heaped teaspoons baking powder

Make a loaf, buns or even use the dough for a paleo pizza base

Make a loaf, buns or even use the dough for a paleo pizza base

1 cup of almond milk 

4 eggs 

2 heaped tablespoons chopped chives

1 tablespoon of organic butter

1/3 cup of buckwheat 

1/3  cup of cashews

1/2 cup of grated organic cheese

Pinch of salt

Preheat the oven to 180 degrees Celsius.

Let's bake!

Nice and fluffy

Nice and fluffy

Blend the cashews and buckwheat into a fine flour then add to a mixing bowl with the remaining dry ingredients. Mix together then make a well in the centre for the eggs and milk, cheese and chives. Thoroughly mix into a nice dough. Pour into a well greased loaf tin or alternatively portion out and place into muffin cases. Bake in the oven for approximately 20-25 minutes until golden brown on top and a skewer comes out clean.

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Delicious healthy bread and it's even #paleo but you wouldn't even know it.

 

Hot Cross Buns

One a penny two a penny

Serve with a healthy dollop of organic butter  

Serve with a healthy dollop of organic butter  

Happy Easter all you darling bunnies! 

Hot out of the oven and ready to eat

Hot out of the oven and ready to eat

Oh how I adore hot cross buns! So much that I use to get off the school bus a stop early to buy them on my way home from school.. All year round! There was this amazing Vietnamese bakery that made the most delectable fluffy heartwarming buns you've ever tasted and when easter was over they just stopped adding the cross and kept making them as fruit buns.

Well this year with my lack of tolerance to grains I'm making some grain-free buns and they are deeeelish. Here's the recipe...

Hot cross buns

#grainfree #refinedsugarfree #paleo

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Makes about 16

Ingredients 

50g organic butter

3 tablespoons coconut oil

1 1/3 cup coconut flour

1 1/3 cup almond meal

1 1/3 cup tapioca flour

2 heaped teaspoons mixed spice

2 heaped teaspoons cinnamon

3 heaped teaspoons of baking powder

1/2 cup rice malt syrup

2 mashed ripe bananas

3/4 cup organic sultanas

1 cup milk (I blended up some shredded coconut and cashews in water)

3 eggs

 

CROSS

2 tablespoons tapioca

1 teaspoon coconut flour

Egg white

GLAZE

Egg yolk

1 teaspoon of rice malt syrup

1 teaspoon of milk

Let's bake!

Delicious for fussy tastebuds too

Delicious for fussy tastebuds too

Preheat the oven to 180-200 degrees Celsius. Mix all the dry ingredients in a big mixing bowl. Using your fingers knead the butter into the mix until the mix is like breadcrumbs.

Make a well in the mix and then add the eggs, mashed banana, sultanas, coconut oil, milk and mix it into a doughy mixture.

Line a Dutch pancake tin with butter or you can use muffin cases in a muffin tin.

Using your hands, make large spoonfuls of the mix into balls and place onto the tin.

Crosses:

Slowly add the egg white to the dry ingredients mixing it into a sticky paste.

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Using a piping bag or some rolled up baking paper squeeze the crosses mixture into crosses on top.

Delicately brush on the glaze and pop in the oven for 25 mins at 180 degrees.

Into the oven they go

Into the oven they go

Check to see if they are cooked through if a skewer comes out clean. 

 

Happy Easter! Wishing you a healthy and delicious day with your loved ones x

 

 

Cinnamon Kombucha + Blueberry Jelly

Healthy + delicious dessert with a probiotic zing

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TOO EASY>>

in a saucepan over low heat...

4 heaped tablespoons Great Lakes gelatin

dissolved into 1/2 cup of water  

 

once dissolved turn heat off and allow to cool slightly

Pour in 2 cups of cinnamon kombucha or another kombucha flavour you like.

add 1 cup of frozen or fresh blueberries. Using a potato masher, squash the blueberries in the jelly mixture so that the juice colours the mix. 

Pour into glasses and allow to set in the fridge.

Gelatin from a quality grass fed source is a nutrient dense staple in my kitchen and making these is a great way to get fussy tastebuds to get some nourishment into their bellies. 

 

Raw Chocolate Wonder Brownies

Nourish yourself whilst INDULGING your cravings

So good for you, have them for breakfast!

YOU WILL NEED:

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1/4 cup coconut flakes
2 dates (pitted
Handful cashews 
Handful of macadamias (Substitute for a nut butter in lieu of whole nuts)

1/2 cup of almond meal (wet from making almond milk, if dry then use a bit more coconut oil)
5 heaped tablespoons of cacao powder
1/2 cup coconut oil
1 banana mashed
1 teaspoon vanilla powder
Pinch cinnamon + nutmeg + turmeric
1 tablespoon chia seeds
1 tablespoon maple syrup

METHOD:

Throw the coconut flakes, dates, cashews and macadamias in the blender until you have a nice chunky mix.

Add this mix to the other ingredients in a bowl and stir thoroughly until well combined. Have a taste. Is it sweet enough for your liking? If not add a touch more maple syrup.

Spread onto parchment paper and sprinkle with a teency bit of celtic sea salt.

Pop in the freezer to set for 20 minutes. 

Remove from freezer and cut into cubes. Store in the fridge in an airtight container unless they all get eaten immediately :)

 

Need these ingredients? Click below to HAVE THEM DELIVERED TO YOU DOOR: 

Coconut Oil

Organic Maple Syrup

Raw Cacao Powder sml

Almond Brazil Cashew Butter

Raw Cacao 500 gm

Pitted Dates

Coconut Flakes

Chia Seeds

www.instagram.com/mothernourish


Easy Aioli in 2 minutes

Homemade Aioli aka Garlicky Mayonnaise

When was the last time you read the ingredients list on your jar of mayonnaise?

This is the easiest thing to make and you can have it done in less than 2 minutes… 1 minute to get all the ingredients out, 1 minute to whiz it.

This...

This...

INGREDIENTS

1 whole organic egg

1 egg yolk

1 teaspoon dijon mustard

Juice of 1/2 lemon - approx 1-2 tablespoons

1 teaspoon apple cider vinegar

or this? Mmm gimme some of that maize thickener 1442 please! 

or this?

Mmm gimme some of that maize thickener 1442 please! 

3/4 cup extra virgin olive oil (choose an olive oil that you love the flavour of. If you find the taste of olive oil quite strong, choose a lighter tasting olive oil for this recipe)

1 clove of garlic cored and crushed

1 tablespoon of juice from your sauerkraut or fermented pickles (if not using this, add a little more lemon juice)

Sea salt and pepper to taste


METHOD

Add the egg, egg yolk, dijon mustard, garlic, apple cider vinegar, pickle juice and 3/4 of the lemon juice to a mason jar. 

Using a hand mixer, pop it into the jar and blend for 10 seconds. Whilst the blender is still on, slowly add the olive oil. Blend for approximately 30 seconds until it becomes quite thick and fluffy. Stop the hand blender and have a little taste. Is it lemony enough? If not add the remainder of the lemon juice. Add salt and pepper to your liking. Blend for another few seconds until all mixed in. Too easy! And no mess because it's all made in the jar!

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The mayonnaise/aioli will thicken with time and should last about a week in the fridge.. even longer if you have added some enlivened sauerkraut or pickle juice.

For variations try adding fresh herbs, basil or coriander. Or maybe some cayenne pepper or wasabi. Have fun experimenting! So delicious and you know exactly what you've put in it! Beautiful ingredients and no numbers, no nasties, no preservatives and no sugar!

This is my variation on the Nourishing Traditions recipe.

 

Smokey Baba Ganoush

Smokey Baba Ganoush

One of my all-time favourite snacks, Baba Ganoush is so creamy, delicious and satiating. It is grain-free so is a great snack option if you are on a paleo diet and it's a delicious addition to salads or antipasto platters.

INGREDIENTS

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2 Large Eggplants

2 cloves of garlic, cored and crushed

Juice of 2 lemons

2 Tablespoons extra virgin olive oil

1/2 cup tahini

2 Tablespoons juice from your jar of sauerkraut, if available, for tang and a probiotic hit.

1 teaspoon smokey paprika

1 teaspoon cayenne pepper

Sea salt and pepper to taste

Chopped parsley, a sprinkle of paprika and olive oil to garnish.

 

METHOD

Cut the eggplant in half lengthways. Sprinkle with a little sea salt then place face down on some baking paper that has been rubbed with olive oil.

Bake in the oven for approximately half an hour at 200 degrees C. You will know when the eggplant is ready when it has gone soft when you press it gently.

Remove from oven and allow it to cool a little.

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Remove the skins, then chop and mush the eggplant flesh with a knife. You can also use a food processor if you like it smooth both I like mine a bit chunky so the old fashioned way suits me fine :)

Place the eggplant flesh in a mixing bowl with all the other ingredients and mash it all together using a potato masher until it is your desired consistency.

Transfer to a serving bowl and garnish with parsley, paprika and olive oil. Great addition to some delicious falafel!

 

 

How to Sprout Chickpeas

Pop some dried chickpeas in a bowl or jar and cover with 3 times as much filtered water + a teaspoon of salt. If you have fresh whey add that in too as whey will help break down the anti-nutrients even more.

Pop some dried chickpeas in a bowl or jar and cover with 3 times as much filtered water + a teaspoon of salt. If you have fresh whey add that in too as whey will help break down the anti-nutrients even more.

Why should I bother sprouting chickpeas?

Chickpeas, aka garbanzo beans, along with other seeds, nuts, grains and legumes all contain phytates which can cause problems when us humans try to digest them. These anti-nutrients are nature's way of protecting the seeds so that they can go on to reproduce. 

One day a few years ago I was working away at my desk and I didn't have time to step out for lunch but I did have a big bag of raw almonds in my handbag. Yay! I wasn't going to have a hangry attack as I was stocked up! Anyone who knows me, knows to steer clear when I get hungry. So during the afternoon I munched on, not mindfully mind you, slowly snacking away at that big bag of almonds whilst my mind was focused on my work. By the end of the day I had the worst stomach cramps I have ever experienced. I was doubling over in pain and I couldn't move. I thought to myself.. but all I've eaten is raw almonds?! How could I be feeling this way?

Cut to: years later and I learned about the importance of activating and it all made sense. I read the chapter in Nourishing Traditions "Sprouted Grains, Nuts and Seeds" and as I read, my mind flashed back to that incidence with the almonds. It was the almonds' natural protectants saving them so that hungry Janneke wouldn't eat them all and they could live on to reproduce more almond trees!  Phytates can also bind to all those important minerals in your digestive tract and can contribute to potential nutrient deficiencies. You're making sure you're putting all the good things in, better make sure your phytates aren't taking them out!

Soaking up a storm

Soaking up a storm

Here's an excerpt from Nourishing Traditions by Sally Fallon: ‘The process of germination not only produces vitamin C but also changes the composition of grain and seeds in numerous beneficial ways.  Sprouting increases vitamin B content, especially B2, B5, and B6.  Carotene increases dramatically – sometimes eightfold.  Even more important, sprouting neutralizes phytic acid, a substance present in the bran of all grains that inhibits absorption of calcium, magnesium, iron, copper, and zinc; sprouting also neutralizes enzyme inhibitors present in all seeds.  These inhibitors can neutralize our own precious enzymes in the digestive tract.  Complex sugars responsible for intestinal gas are broken down during sprouting, and a portion of the starch in grain is transformed into sugar.  Sprouting inactivates aflatoxins, potent carcinogens found in grains.  Finally, numerous enzymes that help digestion are produced during the sprouting process.’

We would still all be preparing our legumes with the traditional methods today if we weren't clever enough to invent canning machines and refrigerators, but unfortunately when we did make these incredible devices, many traditional preparation methods from generations and generations went out the window.

Now that you have been privy to this information, do a little experiment and compare how you feel after you eat nuts, seeds grains and legumes that haven't been activated to when you eat those that have.

So let's sprout some chickpeas then shall we?

Pop your dried chickpeas in a mason jar or bowl and cover with 3 parts filtered water and a teaspoon of sea salt. If you have some fresh whey then that's also a great addition to soaking to help reduce the anti-nutrient content even more. Not the protein powder kind of whey, the fresh kind of whey. For instructions on how to make whey click here. 

One cup of dry chickpeas is equivalent to approx 4 cups of sprouted chickpeas. 

Soak the chickpeas for 12-24 hours.

Drain the fluid and rinse thoroughly with filtered water. Let the chickpeas sit on the bench for 2-4 days while they sprout. Make sure they are covered and well drained in a sieve or in an upside down mason jar with a mesh piece in the end so the water can drain out.  You can buy sprouting kits from most health food stores or eBay which make this process a bit easier but you don't need one. A bowl and sieve or mason jar with some mesh or muslin cloth will suffice.

Rinse them a few times a day to keep them moist and to also ward off any unwanted bacteria. On that note, always take special care using clean utensils etc and if something doesn't smell right then it's probably not right. Use your best judgement. 

Click here for my delicious sprouted chickpea hummus recipe 

Click here for my delicious sprouted chickpea hummus recipe 

Once the chickpeas have little tails on them you are ready to cook them. Boil them in water until soft and tender. Skim off any foam that comes to the surface.

Now your chickpeas are ready to add to salads, make into hummus or sprouted chickpea falafel. Have fun experimenting and let me know in the comments below your experiences with soaking, activating and sprouting!

Sprouted chickpea falafel

Sprouted chickpea falafel

Side note: If you are in a hurry and don't want to sprout the chickpeas, you can jump straight into cooking them after they have soaked although you will need to cook them longer. Using a pressure cooker will greatly reduce cooking time for chickpeas.

Here's a great article on the Weston A Price website going into great detail about phytic acid. http://www.westonaprice.org/health-topics/living-with-phytic-acid/

Sprouted chickpea and macadamia falafel

Sprouted chickpea and macadamia falafel






Herbivore

Here's a collection of some plant based dishes.


Falafel lettuce cups

with #tahini #avocado and my #lactofermented #beetrootrelish #thrive #plantbased #vegetarian #vegan 


I've been dying to make #falafel for ages. #sproutedchickpeas #mint#parsley#coriander#kale #corianderseeds#cuminseeds #chiaseeds soaked as egg sub Garlic and onion (not pictured) Salt and pepper to taste Glass of #kombucha for the chef 😉 Blend up all ingredients. Then mix through chia seeds. Roll into balls then roll through #sesameseeds and either eat raw or cook in pan. Tonight I'm cooking in #coconutoil and #ghee


Energising eggs for a sunny Monday

cooked with some roasted cherry tomatoes capsicum onion and chilli in #ghee and #coconutoil with #kale and topped with #dulse. Served with some #sauerkraut for a happy belly. #nourishingbreakfast #goodfats #nourish #thrive


Chilli rellenos

with #guacamole and my #fermented #picodegallo #nourish #thrive #plantbased #probiotics #healthygut

Capsicums: Topped with a big dollop of healing #broth #nutritionalyeast and #ghee #cauliflower #zuchinni #garlic #redonion #tomato #mushrooms #spinach #coriander and #shallots #yum #healthy #vegetarian (almost) #dinner #plantbased


Sprouted lentil, cashew and cauliflower curry....

Mmmmm #currycraving #wholefood #healthy #healthydinner #sproutedlentils soaked #cashewnuts #curry #yoghurt #cream #nourish #nourish


Vegetable Flavourbomb Plate

Simple plant based dinner tonight #kale in garlic, black sesame, tamari and almond Brazil cashew butter with ghee Pumpkin and carrot roasted in broth Black beans and sprouted adzukis in spicy tomato sauce and #fermented tomato chilli #relish Some avo and of course some yummy #sauerkraut for #gooddigestion


Quinoa 'nasi goreng' 

A delicious bowl of chaos. Quinoa cooked in broth, tamari sesame and coconut oil, loads of seasonal vegetables and served with #lactofermented#kimchi and #chillirelish, black sesame, #dulseflakes, an egg and toasted cashews. #fermented #guthealth #digestion #immunesupport #nourish #thrive #quinoafriedrice #nasigoreng #vegetarian

*I used a bone broth but for 100% non meat choose a vegetable or miso broth.


Sprouted Lentil & Zucchini Fritters

kumera, flax and chia seed tandoori patties rolled in quinoa flakes and nutritional yeast cooked in #ghee and #coconutoil. With #lemon #garlic #tahini #fermented #beetroot #relish, #sauerkraut #kale herb and nut salad. #superfood #dinner #wholefood #nutrientdense #nutritious #delicious #vegetarian #sproutedlentils #cleaneating #cleanfood #glutenfree #gf #lactofermented #probiotics #chiaseeds


Organic vegetable curry 

Warming the cockles of our heart on this wild eve with puy #lentils and #adzukibeans Served with #yoghurt and #fermented#pineapple#relish #lactofermented #probiotic #livefoods #guthealth #healthygut#healthymind #plantbased #vegetarian #curry


Wild mushroom risotto cooked in organic #broth.

I used brown rice soaked overnight and strained and rinsed. Soaking the rice makes the rice much easier to digest and sorts out the phytates and enzyme inhibitors. If you eat a lot of rice this is very important thing to do. #traditionalpreparation #wildmushroom#risotto #broth #healyourgut

I used a bone broth but if you are 100% meat free obviously sub this out for a vegetable or miso broth.


Country style eggs

with some zucchini and roast vegetables with a splash of tamari and cooked in broth.. With some #sauerkraut, avocado and mung beans for crunch. #nourish#breakfast#grainfree


Falafel Rainbow Plate

A healthy dinner for my dear parents in law.. Arrived home from a big journey! Welcome home! #sproutedchickpea #basil and #macadamia #falafel with lemon garlic #tahini, beetroot apple and carrot slaw, kale, mint and #sauerkraut from #therawsisterhood yum! #healthydinner #vegetarian 


5 minute wonder stirfry 

I'm amping up a super simple stirfry by adding some nutrient dense goodies #dulse flakes, #blacksesame #fermented #misopaste #almondbrazilcashew butter, coconut oil, a dash of tamari and sesame oil and voila. Served with some quinoa cooked in #broth. #healthy #quick #easy #nourishing #dinner


Stuffed Capsicums with Garlic Mint Greens

Loving sharing the kitchen with my love. He made some #quinoa stuffed capsicums and I paired them with some courgette and purple French beans with garlic and mint, and some beautiful heirloom #organic tomatoes that I picked up from the villeneuve #biologique #farmersmarket this morning.


Love a Sunday #breakfast!

Parmesan scram with tamari mushrooms and zucchini, spinach, avocado, kumera hash and my latest #relish. Roast capsicum chilli #fermented relish.


Homemade Falafel Plate

for tonight's #meatfreeweek dinner Greens from the garden, #sauerkraut, #kumera with #nutritionalyeast, grated beetroot and apple with some hummus and sautéed fennel. Falafels are parsley, #pistachio, garlic, #kale, cumin, coriander, onion whizzed up and rolled in black sesame, #dulseflakes and #quinoa. #glutenfree #vegetarian #organic #healthy@meatfreeweek


My version of a Shakshuka Mexicana 

Onion tomato spring onions capsicum zucchini garlic cooked in #coconutoil #grassfed #organic #butter and #broth with egg and garnished with a dollop of Sheeps milk yoghurt for #probiotic and #avocado


Falafel with the pulp from your green juice! No waste!

Green juice pulp and sprouted chick pea falafel with tahini garlic dressing, salad, homemade lactofermented sauerkraut and pickled carrots. #falafel #cleanfood #cleanliving #vegetarian #tahini #sproutedchickpeas Rolled in #quinoa flakes and #blacksesame

Carnivore

Here's a collection of some Paleo and Traditional dishes including meat.


Schnitzel platter with warm roast vegetable salad.

The chicken is breadcrumb free in my secret herbs and spices... Coconut flour, nutritional yeast, mixed fresh herbs, paprika, turmeric, sea vegetable flakes, Celtic sea salt, pepper and cooked in ghee and coconut oil. #grainfree #chickenschnitzel #paleo #goodfats


Slow cooked lamb shank

Lamb is slow cooked with tomato, carrot and celery in broth with a splash of red wine and with #sprouted #blackeyedbeans soaked #chickpeas #adzukibeans #blackbeans and lots of other goodies.. Garnished with #culturedbutter and #organic #cream


Sunday Roast

What's your signature roast chicken recipe? This one is with lemon cinnamon and turmeric with thyme and oregano over fennel and baby carrots roasted in broth and organic cultured butter. Every time I do a roast it's a little bit different.. This one was a good combo!


Tamari chicken hand rolls

aka a-fun-way-to-repurpose-last-nights-roast-chicken-leftovers. I popped the chicken in the pan with some tamari, sesame seeds and dulse flakes then a drizzle of sesame oil, julienne some veggies, wrap up in some nori and you have dinner in under 10 mins. I made some zoodles in lieu of rice and drizzled with some homemade mayonnaise and #fermented jalapeño relish. #flavourbomb #healthydinner #nourish #grainfree #eatarainbow


Vietnamese beef salad

with coriander, mint, radish, chilli, shredded cabbage and carrot, zucchini 'noodles', toasted cashews and dressed with brown rice vinegar, sesame oil, black sesame and seaweed flakes. Grassfed beef cooked in onion, tamari, miso paste and coconut oil. #vietnamesesalad#beefsalad#grainfree #goodfats #nourish #eatarainbow


Slow cooked lambshank salad

with spiced toasted cashews, coconut and cauliflower, #sauerkraut, radish and coriander. Beautiful #grassfed#lamb from the amazing @mimosavalleylamb. We are doing a #paleo #nograin experiment and we are on day 7 so far. Today I was so hungry so this definitely comes from a place of #gottafillthevoid! Can you tell? 😜 #paleosalad #nourish


Slow cooker magic with some beautiful grassfed and finished beef ribs.

Served with oodles of vegetables. All fresh ingredients and #organic where possible. Garnished with a little cultured butter, dulse flakes and cracked pepper.


Quinoa satay goreng

with lots of vegetables, black sesame and sea vegetables, thai basil, ginger, turmeric and garlic with some miso grass fed beef cooked in coconut oil, ghee and tamari. Have been craving these flavours!


Pistachio, Pear and Fennel Pork

Tuesday treat for my darling Slow roast free range pork with pear, pistachio nuts, fennel barley and fresh garden herbs, cooked in #broth and white wine #easy#onedish #throwitallinandlettheovendothework


Paleo 'Nasi Goreng'

made with cauliflower served with kaffir lime, ginger and star anise chicken dumplings. #nasigoreng #cauliflowerfriedrice #paleo #grainfree #chickendumplings #organic #nourish #healthydinner #indonesian dinner for my mum and dad.. embracing my inner #Dutch girl


Super quick chicken curry

with #sprouted #lentils #sprouted #blackeyedbeans #homemade #coconutmilk #activatedalmonds #brazilcashew butter and secret herbs and spices and a dash of #organiccream #glutenfree #nourish


Lamb Roast on a bed of goodness

on a bed of barley, heirloom tomatoes, eggplant, leek, red onion and capsicum with thyme and marjoram. Thanks to #mimosavalleylamb from the #bondifarmersmarket #lamb #roast #rustic #grassfed #organic #heirloomtomatoes #barley #bonebroth


Classy Bird

Tonight I cooked dinner for our extra special neighbours/cousins. One of my all time fave things to cook is a rustic roast chicken. What I love about a roast chook is its a recipe that evolves each time I make it... Always slightly changing with the seasonal ingredients you have. This time I mashed up some butter with garlic and fresh thyme and marjoram with some secret spices and stuffed it between the skin and the breast. Seasoned the whole bird with some more butter and spices. Then laid on top of barley, sliced leek, cherry tomatoes, onions, baby capsicum, baby squash, splash of white wine and chicken stock to cook the barley. Served with a refreshing salad of mixed herbs, cos, orange segments, mung beans and activated almonds. #roastchicken #organic #rustic #grubbutchery #barley #heartymeal 

Super Healing Bone Broth

Here is the queen of broths and healing foods for bubbas herself.. Bubbayumyum aka Charlotte Carr to tell you all about the amazing properties of broth and how to make it.

Here is the queen of broths and healing foods for bubbas herself.. Bubbayumyum aka Charlotte Carr to tell you all about the amazing properties of broth and how to make it.

Chicken Broth

No one makes a better broth than Bubbayumyum so what better person to feature on today's guest blog than the amazing woman herself...

Guest blog by Charlotte Carr @ Bubbayumyum

Making broth has been a daily practice here in the Mother Nourish and Bubbayumyum kitchen.

Broths are incredibly healing, filled with magnesium, silicon, calcium and glucosamine. Added to this is the fact that broth makes everything taste delicious. People seem to think our food tastes incredible but the secret is... the broth!

It adds nutrition to all of your food, particularly powerful for the little fussy ones as they have no idea it's in there. Let's keep it our little secret. 

It's an absolute 'must do' each week and we can tell you as working mums, it's easy peasy. So let's get brothing!

 

A bit cast iron pot or a slow cooker are great for broths

A bit cast iron pot or a slow cooker are great for broths

What You Will Need.

1 large pot/ slow cooker/ saucepan. * Ideal not to use any teflon as we don't want any baddies (toxins) involved. Cast iron/steel is perfect. 

Purified filtered water.  It's important to not use tap water as it is filled with metals that can accumulate when heated. You don't want the heavy metals and fluoride.

A splash of Apple Cider Vinegar is a must. We love Braggs.

Several chicken carcass/feet/necks/wing tips/whatever you fancy. .  3 carcasses are good, or half kilo of feet . Grub the butcher in Sydney stock wonderful ones as does Sam the butcher on Bondi Road. You can even stock up your used bones... After roasting a chicken-pop the cooked frame of the bird in the freezer and when you have several in there, you are ready to broth. Nothing is wasted!

Method.

Take a deep breath, this may involve things you might not have used before. Trust me it's worth it.

'Double Double Toil And Trouble'...

About to cook Willows dinner in this super broth. 

About to cook Willows dinner in this super broth. 

In a large slow cooker use ½ kilo feet and one carcass. Just to be clear... there are no rules, experiment until your hearts content! Last week we used a bag of feet and necks and it was wonderful. We love using the feet and necks as it gives the most gelatinous wobbly broth, a sure sign it is loaded with gelatin. Let's face it, if you've got a left over carcass after a roast and you don't want to wait- you just go for it. Better to broth than not. We’ve also used 2 carcass and some wing tips. Experiment with the bones. We have found the more bones the wobblier and more gelatinous the broth.

Chicken feet are my secret to a really rich gelatinous broth

Chicken feet are my secret to a really rich gelatinous broth

Cover the bones in the filtered purified water; add a splash (up to a quarter of a cup) of apple cider vinegar to draw out the minerals and a good crack of Himalayan Salt.

Is apple cider vinegar necessary? No, but it is better to be in there... It helps draw out the minerals.

Good broth from weekends roast! Yumbo. Perfect for adding loads of nutrition to Willows veges. 

Good broth from weekends roast! Yumbo. Perfect for adding loads of nutrition to Willows veges. 

Pop on the stove for 8-12-24 hours, and you're done! Again if you've only got a few hours, that's ok too. Four would be the minimum. Longer cooks are good for heavier bones ie. Lamb or beef… you can even let these go up to 72 hours.

Now everyone has his or her own unique way, and we believe you find your our own way by experimenting. And we look forward to hearing your way and how you go so please comment below.

An hour before it's ready, throw in any veggies you have lying around to add extra flavour. Our tip is to NOT put in the veggies first; they are gelatin thieves and soak it all up. Pop them in towards the end with whatever takes your fancy. We love adding onions and garlic, celery and leeks.

Sneaking broth into Willows food anyway I can ATM. It's in tonight's mashed purple sweet potatoes, on his kale chips and his meat is cooked in it! 

Sneaking broth into Willows food anyway I can ATM. It's in tonight's mashed purple sweet potatoes, on his kale chips and his meat is cooked in it! 

Our advice is to source healthy bones. Organic ones are best. The reason why? Less heavy metals, antibiotic residues and better omega 3's. A healthy pastured animal is better than a genetically modified, grain fed, sad animal with diseased organs. You want to know that your animal has lived a good life, disease free, eating what nature intended.. grass!

We have no problem using raw bones, but if you want added flavour, heat the bones up first to get the flavours kicking. It's really delicious if it's fried off first in ghee or coconut oil and adds even more goodness!

Once you're done, and the broth has been on for hours, turn it off and allow to cool. Then strain and store and get ready to add it to everything in sight. 

We store our broth in jars of all different sizes. Mason Jars are perfect.

Very happy with this weeks batch. It's already been put to great use with poached chicken and veges for willow, and a bowl for @wescarr_ . Portions freezed making my life super easy this week.

Very happy with this weeks batch. It's already been put to great use with poached chicken and veges for willow, and a bowl for @wescarr_ . Portions freezed making my life super easy this week.

Be sure to leave an inch or so at the top of the glass jars to allow for settling and fats to solidify. *NB never throw out the fat. Fat is GOOD and great to use for cooking.

Date the broth going into the fridge. Store up to five days, if longer than five days; bring it back to the boil before using. But just quietly, it’s always used!

Broth will easily last six months in the freezer. 

There are no rules. Broth anywhere, anytime. Cook your veggies in it, pasta sauces, gravy, stir fries, add it to everything!

Beautiful winter soup for breakfast. Broth with quinoa kale cabbage raw beetroot turmeric and ginger.

Beautiful winter soup for breakfast. Broth with quinoa kale cabbage raw beetroot turmeric and ginger.


Perfect for family health, gut sensitivities and digestion issues. It is fabulous anti-inflammatory and natures penicillin. Strengthens your immune system.  Rebuilds the gut lining so great for people with digestion problems.


To find out more about Bubbayumyum.. check out all her amazing tips and recipes on her pages:

www.bubbayumyum.com

www.instagram.com/bubbayumyum

www.facebook.com/bubbayumyumlove 

A great story about Charlotte on Move Nourish Believe:

http://www.movenourishbelieve.com/interviews/mnb-living-charlotte-carr-2/ 


Kombucha

The amazing fermented superdrink!

Kombucha has been heralded as the amazing elixir of life. It has been known to help prevent cancer, aid digestion, and is supposedly good for your metabolism, helps high blood pressure, diabetes, constipation, candida, strengthening your gut, good for your joints, skin conditions, balancing hormones, alertness, brain function, concentration. The best thing about Kombucha is that it is a live drink that is packed full of good bacteria to help your digestion.. and good digestion means good vitamin and mineral assimilation from all your food.. so Kombucha is helping you make the most of all those good nutrients you are putting in your body. 100ml of Kombucha has approximately 3 trillion* or more good bacteria compared to 5 or so million* in your average probiotic tablet.

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My goal with this batch was to ferment as much of the sugar out as possible so I let it ferment for about 3 weeks until it was very tart. Then added half a teaspoon of Manuka honey and some ginger for the second ferment. Result.. Simple delicious gingery flavour, virtually no sugar and lots of fizz.

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Making Kombucha is basically just fermenting sweet tea with a ‘mother’ or SCOBY (Symbiotic Colony of Bacteria and Yeast).

Always make sure you are using CLEAN and if possible sterilised utensils, jars and bowls when preparing Kombucha. Glass is preferable, or stainless steel, or wooden spoons but not reactive metal. Hygiene is paramount for the safety of experimenting with fermentation. Special care should always be taken. You want to make sure you are growing the right kind of bacteria!

INGREDIENTS

3 litres of filtered water (make sure you use filtered or spring water. Ordinary tap water has chlorine and other chemicals added to it to stop bacteria growing in it… not good for Kombucha!)

4-5 organic tea bags (use english breakfast for a darker tea, or green tea for a lighter tea. Oolong is good too. Don’t use any herbal teas at this point.. it must be real tea. If you like your tea strong.. use more bags or if you like it weak, use less.. experiment with what suits your tastebuds)

1/2 cup - 1 cup of organic sugar (The sugar is what the bacteria feeds on to ferment. By the time you drink it, it will have much less sugar in it but you do need to use sugar. The longer you ferment and the more 'vinegar' tasting it becomes, the lower the sugar content)

1/2 cup of Kombucha from your last batch

1 x SCOBY or 'mother'

METHOD

You can grow your own SCOBY using a bottle of store-bought raw kombucha. Use the method outlined in the recipe but instead of adding a scoby, add a whole bottle of kombucha. Make sure it's unpasteurized. A 'mother' should form on top after a week or so.

You can grow your own SCOBY using a bottle of store-bought raw kombucha. Use the method outlined in the recipe but instead of adding a scoby, add a whole bottle of kombucha. Make sure it's unpasteurized. A 'mother' should form on top after a week or so.

Using approx 1 litre of the water, mix up a nice strong tea and stir in the sugar until it’s dissolved. Steep for 15 minutes or longer until it’s finished brewing.

Pour in another 2 litres of cold filtered water. 

(You can experiment with different quantities of water vs tea vs sugar to suit your tastebuds but this recipe is a good start)

Once the temperature is below your body temp… add this mixture to a large sterilised glass container. The larger the surface area of the container the better. Kombucha needs oxygen to ferment so find a nice large wide mouth vessel. I’ve heard people use fishbowls or large vases are good. 

Add 1/2 cup of a previous batch of Kombucha and the SCOBY. Make sure you add some from the previous batch. This helps acidify the batch and helps prevents any unwanted cultures from surviving and allowing the Kombucha to flourish. Your mother should eventually float to the top. Cover with a muslin cloth and keep away from sunlight and odours or away from where other bad bacteria may lurk.. avoid keeping your Kombucha near a rubbish bin or dirty laundry. 

Over the process of fermenting another mother will grow on the surface. The more batches you make the more your mother will grow or baby mothers will grow.. they are great for giving away to friends!! 

Pomegranate second ferment visits the Blue Mountains :)

Pomegranate second ferment visits the Blue Mountains :)

Depending on the temperature of the room, your Kombucha should take 7-12 days to ferment. It will ferment quicker in summer and slower in winter. Best to start tasting it after 7 days to see how you like it. If you let it go longer it will become a bit vinegary if it’s not ready yet it will still be too sweet. If you're trying to cut sugar out of your diet as much as possible try fermenting it until it is very tart and most of the sugar has been consumed by the culture. Then you can experiment with healthy sweeteners in the second ferment.

I like to stop mine when it’s just the right taste.. usually around 10-14 days.. but I do like it tangy.

Your Kombucha can now be bottled and is ready to drink!

OR….

you can flavour it or do a second ferment! 

 

SECOND FERMENT

I love experimenting with different flavours. You can add fresh fruit or flavoured teas. A combo of both. Sometimes you can just flavour it, bottle it and pop it in the fridge or if you want to make it a bit fizzy you can do a second ferment.

Add your chosen flavouring to the bottle and fill the bottle with Kombucha until it’s 2/3 full. Make sure you leave room at the top of the bottle to allow for the fermentation.. otherwise you could have explosions!!

If you want to make it fizzy, choose an air tight pop top bottle or a recycled grolsch bottle. You can get air tight pop tops from pretty much any supermarket or $2 shop. 

Blueberry Raspberry Cinnamon Second ferment - this bottle is too full for a long second ferment but fine if you are popping straight in the fridge.

Blueberry Raspberry Cinnamon Second ferment - this bottle is too full for a long second ferment but fine if you are popping straight in the fridge.

Grapefruit and black pepper.. delicious combo!

Grapefruit and black pepper.. delicious combo!

Make sure it’s a good quality bottle though and not made of glass that will break easily because the anaerobic method of second fermentation does create carbon dioxide in the bottle and thus creates a pressure.

Mixing up pomegranate seeds with honey, vanilla and cinnamon for a second ferment.

Mixing up pomegranate seeds with honey, vanilla and cinnamon for a second ferment.

Once you’ve added your chosen flavour and the Kombucha, store the sealed bottled in a dark cupboard for 1-4 days. The sweeter it is the more pressure it will create as the sugar continues to ferment so be wary when opening the bottle.. they can explode! When you’re starting out, try just 1 day second ferment until you get the hang of it. 

If the Kombucha is a bit vinegary when you are doing the second ferment, you can add a little more sugar or honey to help the second ferment get it’s fizziness and to make it a bit more palatable. Some fruits have more sugars in them naturally than others so be mindful of this when experimenting. I did a pineapple second ferment and left it for 5 days.. result… Kombucha and pineapple all over my kitchen! Ceiling! In my hair! Everywhere!! 

If the Kombucha is sweet enough already when starting the second ferment then no need to add any more sugar. 

CAUTION! Ferment at your own risk!

CAUTION! Ferment at your own risk!

Some of my favourite second ferment flavours are: passionfruit and ginger, chai spice tea and ginger, blueberry vanilla and cinnamon, pomegranate and cinnamon, ginger raspberry.

Celestial seasonings Bengal Spice tea is a great flavour to second ferment with. I usually add half half of this and Kombucha when doing the second ferment. When flavouring you only need to add about 10-20% of the fruit to 80-90% Kombucha per batch. 

Basil and ginger second ferment

Basil and ginger second ferment

*Figures are approximate and vary from batch to batch.

 
 
 
 
 
 
 
 
 
 
 
 
 
 
Disclaimer: Do your research about whether cultured food and beverages are right for you. Be careful when experimenting with cultures and do so at your own risk. I have never had any problems with my own experiments but every batch and environment is different and take care with your own preparations.

 

CLICK HERE FOR JARS AND VESSELS TO FERMENT YOUR KOMBUCHA IN

Kombucha Crock

Kombucha Crock

Mason Jars

Mason Jars

Organic Green Tea

Organic Green Tea

Organic Ceylon Tea

Organic Ceylon Tea

Sugar

Sugar

Fermenting supplies

Fermenting supplies

Spicy Sprouted Chickpea Hummus

TRADITIONAL SNACK

YOU WILL NEED

    2 cups of soaked and sprouted and cooked chickpeas

    

half a cup olive oil

    4 crushed garlic cloves

    
Juice of 1 lemon

    
3 tablespoons of organic tahini

    1 teaspoon cayenne pepper

    1 teaspoon smokey paprika

    2 teaspoons ground cumin

    
1/4 cup water

    celtic sea salt and pepper to taste

 

METHOD

Soak dried chickpeas for 8-24 hours in filtered water and some celtic sea salt. Strain and rinse. To sprout leave in jar with a cover for a few days on the counter to sprout. Rinse and drain a few times a day with fresh water. In a day or two you will see little tails sprouting and then cook in filtered water or if you don’t want to sprout you can cook them straight after soaking. Once they are cooked, add them to the blender.

“Soaking and sprouting removes the phytic acid making them much easier to digest. Phytic acid is present in the bran of all grains and inhibits absorption of calcium, magnesium, iron copper and zinc. Sprouting also neutralises enzyme inhibitors present in all seeds.” Sprouting also increases the vitamin C and vitamin B content. From Nourishing Traditions by Sally Fallon.  

Add all the ingredients except the water.

Blend on high until smooth, stopping every now and then to make sure the ingredients are down with the blade. Use a spatula when the blender is off if necessary.

If the hummus is too thick, add the water slowly.

Taste the hummus.. add more of the spices and salt and pepper to suit your tastebuds. Serve with paprika and olive oil.

Options.. add a handful of fresh coriander, or some roasted capsicum for different flavours. Get creative and experiment!

Super Smoothies

Smoothies..

are such a delicious way to start your day with a healthy kick. Making a nutrient dense smoothie packed with superfoods makes it easy for you to know you are getting the good things in. Here are three of my favourite Super Smoothie recipes.

 

GREEN GODDESS

Serves 2

Add to the blender:

 

2 large kale leaves, or a large handful of kale, spinach, silverbeet, lettuce, or any green leaves

1 banana (I like to peel and freeze my bananas - this helps keep your smoothie nice and cold and is a great way to save bananas that are turning)

1 pear

1 tablespoon of chia seeds

1 tablespoon sunflower seeds

1/4 cup of cashew nuts or macadamia nuts

1 teaspoon of maca powder

1 teaspoon of a green superfood powder: chlorella/barleygrass/spirulina/wheatgrass to amp up your greens

2 teaspoon of coconut oil

1/2 cup of kefir (milk or water kefir - great for adding probiotics to your daily routine.. keeps your gut healthy!)

Then choose your liquid base and pour into the blender until the fluid reaches approximately a litre in the jug. You can use coconut water, just plain filtered water, kombucha, almond, soy, or your milk of choice. 

Blend on high for 30 seconds or until your smoothie is super smooth. Pour into your favourite mason jar and sprinkle some bee pollen on top for added nutrients

 

 

CHOCOHOLICS DREAM

1 large kale leaf, or a large handful of kale, spinach, silverbeet, lettuce, or any green leaves

1 banana (I like to peel and freeze my bananas - this helps keep your smoothie nice and cold and is a great way to save bananas that are turning)

2 large heaped tablespoons of organic raw cacao powder

1 tablespoon of chia seeds

1/4 cup of cashew nuts or macadamia nuts

1 teaspoon of maca powder

2 teaspoon of coconut oil

1 tablespoon of shredded coconut

1/2 cup of kefir (milk or water kefir - great for adding probiotics to your daily routine.. keeps your gut healthy!)

Then choose your liquid base and pour into the blender until the fluid reaches approximately a litre in the jug. You can use coconut water, just plain filtered water, kombucha, almond, soy, or your milk of choice. 

Blend on high for 30 seconds or until your smoothie is super smooth. 

 

 

PURPLE WONDER 

1 large kale leaf, or a large handful of kale, spinach, silverbeet, lettuce, or any green leaves

1 banana (I like to peel and freeze my bananas - this helps keep your smoothie nice and cold and is a great way to save bananas that are turning)

1 cup of fresh or frozen organic berries (mixed berries, raspberries or blueberries)

1 large heaped tablespoon of Acai powder or 1/4 cup of frozen Acai (you can buy frozen Acai smoothie pouches which make this really easy)

1 tablespoon of chia seeds

1 tablespoon of pumpkin seeds

1/4 cup of cashew nuts or macadamia nuts

1 teaspoon of maca powder

2 teaspoon of coconut oil

1/2 cup of kefir (milk or water kefir - great for adding probiotics to your daily routine.. keeps your gut healthy!)

Then choose your liquid base and pour into the blender until the fluid reaches approximately a litre in the jug. You can use coconut water, just plain filtered water, almond, soy, or your milk of choice. 

Blend on high for 30 seconds or until your smoothie is super smooth.