Curried Kumara Dip + Kumara fries

In our house, our favourite coconut yoghurt is Cathedral Cove Naturals.  I came across this recipe of theirs and can't wait to try it.  If you are doing the Nourish-2-Flourish 21 day program just swap out kumara chips for carrots sticks or seed crackers. 

Photo: Cathedral Cove Naturals

Ingredients

Kumara Fries

• 3 Kumara (Sweet Potato)
• 2 Tbs of our Raw Organic Coconut Oil (melted) 
• Himalayan Sea Salt (to taste)

Curried Coconut Yoghurt Dip

• 1 Cup of our Natural Coconut Yoghurt 
• 1/4 Juice of a Lemon
• 1 Tbs Curry Powder
• 1 Tbs Parsley (finely chopped)
• 1 Tbs Coriander (finely chopped)
• Drizzle of Extra Virgin Olive Oil
• Pinch of Chilli Flakes (optional)

Instructions

1. To begin with heat your oven to 180 degrees celsius fan bake. Cut the kumara lengthways into fries. Coat with the melted coconut oil and salt and transfer to the oven to cook for 30-40 minutes or until golden brown and crispy. 
2. To make the dip add all of the ingredients into a small bowl and whisk to combine. 
3. Serve the fries fresh out the oven with the coconut yoghurt dip. 

Source: Cathedral Cove Naturals

Holy Basil Chai

Bacon and Veggie Soup

Ingredients

• 1 clove garlic
• 1 brown onion, halved
• 50g duck fat, ghee or coconut oil
• 150g free range, nitrate free bacon eg Henderson bacon from Pak n Save (weigh after removing bacon rind)
• 3 cups chicken broth 
• 4 cups mixed veggies (approx) - eg. sliced carrots, broccoli florets, brussel sprouts halved, sliced zucchini, peas (see variation below for using leftover cooked veggies)
• 2 cups (600g) leftover cauliflower mash (approx)

Thermomix method

1. Place garlic into Thermomix bowl and chop 3 sec/speed 7.
2. Add onion and bacon and chop 2 sec/speed 5. Scrape down sides of bowl with a spatula.
3. Add fat (or ghee or oil), and broth (or water and paste). Place Varoma on top and add veggies to Varoma.
4. Cook 20 mins/Varoma/rev/sp 1, or until veges are soft.
5. Set Varoma aside, and add cauliflower mash to bowl. Cook 5 mins/Varoma/rev/sp 1.
6. Mix soup and veggies together in large serving bowl and season to taste. (If you don't have a bowl big enough, spoon veggies into bowls, and pour over soup.)

Stovetop method

1. Mince garlic, chop bacon and onion and place all into a large pot on the stove.
2. Add fat (or ghee or oil) and broth (or water and stock paste) and cook for about 10 mins, covered, or until meat is cooked and onion is soft.
3. Add cauliflower mash and veggies, and simmer until heated through, stirring now and then, for about 15 more mins. (If using leftover veggies, simmer for 5-10 mins, or until warmed through.)
4. Season to taste.

Notes

To use leftover veggies, place them in the Varoma after the soup has cooked for 10 mins, so they warm up in the last 10 mins of cooking time.

You can use as many veggies as you like in this soup, whatever fits into the Varoma. Just remember to poke a hole in the middle of the veggies before cooking, so that the steam can get through.

Vegetarian version

Swap the bacon for about 2 cups of sliced mushrooms. After chopping the onion and garlic, add mushrooms with ghee or coconut oil and cook 3 mins /Varoma/reverse/speed 1 (or sauté in pan for stovetop method), then add broth and continue with recipe.

By Quirky Cooking

Baked Chicken with Cracked Pepper and Lemon

This is a super easy recipe.  It is a go to in our house, makes a great family dinner or having guest over? no problem they will love it too, serve cold for a snack the next day or pack for a  picnic (great cold to.)

• 8 - 10 Chicken drum sticks
• 1 Large lemon
• 1 heaped tablespoon black peppercorns
• 2 tablespoon olive oil
• 3 bay leaves
• 2 teaspoon sea salt

Method

1. Put the chicken in a roast dish.
2. Put the peppercorns in a mortal and bash into small but chunky pieces (this means the pepper is sweeter than using your pepper grinder). Mix in with olive oil and juice from the lemon.
3. Pour over chicken and add bay leaves to chicken and sprinkle salt over chicken.
4. Roast for 40-45 minutes turning once. The chicken should be golden and sticky and the edges slightly dark.

Health Benefits of Black Pepper

A pinch of black pepper added to any recipe works as more than just a flavor enhancer. This king of spices is known to offer a number of health benefits while providing an excellent depth of flavor to a dish.

• Improves Digestion. Consumption of pepper increases the hydrochloric acid secretion in the stomach, thereby facilitating digestion. ...
• Weight Loss
• Skin Care
• Provides Respiratory Relief
• Antibacterial Quality
• Antioxidant Potential
• Enhances Bioavailability
• Improves Cognitive Function

Banana Coconut Cookies

Photo credit Ceres Organics

Whether you’re trying to eat clean, quit sugar or just find something better to snack on, these are for you. With only two ingredients you have zero excuses. You can have yourself a batch of these banana coconut cookies in 30 minutes.

These cookies are free from refined sugar, nuts, egg, dairy and gluten – so pretty much everyone can eat them! Plus banana and coconut is a winning flavour combo, even kids will love them. Double the recipe and you’re sorted for the gym, the kids, at work, and those late night sugar cravings.

INGREDIENTS

• 1 banana
• ¾ cup Organic Coconut, Shredded

METHOD

1. Preheat oven to 180°C. Line a baking tray with grease-proof paper.
2. Pulse the two ingredients in a food processor or blender until combined.
3. Form balls and press down to create a round cookie shape and bake for 25 minutes or until slightly golden.

// Nourish You snapshot

• Rolled oats  - boast soluble fibre that can help lower blood cholesterol. They also contain an antioxidant called bilirubin that can help eliminate free radicals, protecting your body from oxidative stress. Free radicals cause ageing… so make a double batch.

• Bananas - are rich in a mineral called potassium. This mineral is important as it helps maintain fluid levels in the body and regulates the movement of nutrients and waste products in and out of cells.

Source: https://www.ceres.co.nz

Banana Breakfast Cookies

Banana breakfast cookies, like oatmeal but more portable. Just 4 ingredients and 30 minutes make time and you can hit snooze the next morning and grab a handful of these before heading out the door instead. We love oats because they’re really good for you, and pretty economical for what tends to be an underrated whole food. Oats might not look or sound as cool as açai but oats are a good source of fibre, specifically beta-glucans that can reduce bad cholesterol – so they’re good for your heart. Oats

INGREDIENTS

• 3 ripe bananas
• 1 cup Organic RAW Pitted Dates (chopped small)
• 2 cups Organic Rolled Oats, Jumbo Wholegrain
• 1 teaspoon Organic Ground Cinnamon

METHOD

1. Preheat your oven to 175°C, and line a tray with baking paper.
2. Mash bananas in a large bowl, then add in the chopped dates and oats. Mix well and leave to sit for about 15 minutes in the fridge.
3. Use a tablespoon to create balls with your mixture, they should be around the size of a golf ball. Place onto your lined baking tray, and press down to form little cookies. Bake for 20 minutes.
4. Remove cookies from oven and place on a wire rack to cool. Store your cookies in an air-tight container, they’ll keep for up to a week.

READY IN 30 MINUTES | SERVES 10-12

// Nourish You snapshot

• Rolled oats  - boast soluble fibre that can help lower blood cholesterol. They also contain an antioxidant called bilirubin that can help eliminate free radicals, protecting your body from oxidative stress. Free radicals cause ageing… so make a double batch.
• Cinnamon - helps control blood sugar and stimulates brain activity

source: https://www.ceres.co.nz

Slow Cooker \\ Pulled Pork

Ingredients

• 1 - 5 kg pork roast with fat cut off
• 2 tablespoons paprika (try smoked paprika for more of that smoked flavour)
• 2 tablespoons coconut sugar
• 1 teaspoon pepper
• 1 teaspoon minced chilli (eg organic from spiral foods)
• 1 teaspoon minced garlic (eg organic from spiral foods)
• 1 teaspoon sea salt
• 1/4 cup apple cider vinegar
• 3/4 cup water

Instructions

1. Mix together all of the dried spices with the garlic and chilli and rub into all sides of the pork
2. Place vinegar and water in bottom of slow cooker
3. Carefully add pork, so you don't wash off spices(remember to cut off any large fatty pieces and discard)
4. Cover and cook on low for about 6-8 hours
5. Remove pork and shred
6. Add juices from slow cooker as desired

This is a great recipe, super yummy and easy :). Use to make pulled port burgers on sour dough bread, nachos, add to a roast veggie and kale salad.

Peanut Protein bliss balls

• 3 tablespoons Vanilla flavoured protein powder (our favourite is Vital Protein)
• ½ cup cashews or rolled oats (you can use 1/4 cup of each)
• 4 tablespoon Peanut Butter
• 2 tablespoon pure maple syrup
• 1 tablespoon water
• ¼ teaspoon of Vanilla essence
• pinch of salt

Instructions

1. Process all ingredients until well combined.
2. Use damp hands and roll into balls.
3. Keep in an airtight container in the fridge.

Chicken Casserole

Ingredients 

• 6 large chicken pieces    
• 4 Tbsp flour  (plain or tapioca)               
• 1 tsp paprika               
• 1 tsp salt
• 1 Tbsp soy sauce
• 2 Tbsp tomato paste or tomato sauce
• 2 tsp worcestérshire sauce
• ½ cup hot water  
• 100 g mushrooms, sliced - optional
• 400 g courgettes sliced 1 cm thick
  

instructions

1. Pat chicken pieces dry.
2. Combine flour, paprika and salt and coat the chicken pieces with this mixture. Place chicken pieces in the crockpot.
3. Arrange the courgette slices on top of the chicken in the crockpot.
4. Combine the worcestershire sauce, soy sauce, tomato paste and hot water in a small bowl and mix well. Pour this over the chicken and courgettes. Cover with the lid and cook on low/auto for 5-7 hours.
5. If using mushrooms -Turn control to high, add mushrooms and gently stir the casserole to distribute all the ingredients evenly. Cover with the lid and cook on high for 15-20 minutes.

Bircher Muesli \\ Overnight Oats

Over in the Sunshine Coast in Australia. We popped out for breakfast at this great spot in Coolum, had Bircher Muesli and not only did it look stunning it was super delicious.

This is my favourite recipe I use, not only is it simple but delicious too.  You can keep it simple or you can add  anything you want (and I often do).  Such as - dried fruit, fresh sliced fruit, nuts, wheat germ, seeds, berries, and banana.

Ingredients

• ½ cup rolled oats
• ½ cup natural yoghurt
• ½ cup milk
• 2 oranges (juiced)
• 1 peeled, grated apple
• ¼ teaspoon ground cinnamon
• 1 tablespoon honey

Instructions

1. Make the night before you want to eat it.
2. Combine all ingredients together in a bowl and place in fridge overnight.
3. Keeps well in the fridge for a couple of days.

Serves 1-2

// Nourish You snapshot

• Rolled oats  - boast soluble fibre that can help lower blood cholesterol
• Natural Yoghurt - contains lactobacillus bacteria which helps prevent bowel cancer
• Cinnamon - helps control blood sugar and stimulates brain activity
• Honey -  high in antioxidants and immune boosting compounds

Salmon - How to cook

Salmon is super easy to cook and quick.  Below is a basic how to serve with a salad, wilted spinach, the options are endless.

Heat a large frying pan over a high heat.

Rub the salmon fillets all over with olive oil and season with salt and pepper.

Place in the hot pan, skin-side down, turn the heat down to medium and cook for 4 minutes, or until golden underneath.

Use a fish slice to turn them over, then cook the fillets for a further 2 to 3 minutes, or until just cooked through.

Remove the pan from the heat, rest for 30 seconds, then add a good squeeze of lemon juice and give the pan a good shake.

Green Smoothie - Simple Goodness

Ingredients

• a handful of spinach
• frozen or fresh pineapple or frozen berries about 1/4 to 1/2 cup
• 1 frozen banana
• 2 dates  to sweeten (optional)
• 1/4 cup unsweetened greek yoghurt (optional)
• Add almond milk - about 1 cup or any milk of your choice, water or cold green tea
• 1 teaspoon of almond pulp (left over from making almond milk) - optional

Blend till smoothie, tastes so good !

Tip

If almond milk is not in the budget, make up a jug or jar of green tea and keep in the fridge, a great way to give your smoothies a nourishment boost !

Enjoy :)

Mexican Chilli Beans

Use instead of mince in taco's, on nacho' s or over a baked Kumera (sweet potato) or baked potato.
 

Ingredients – Thermomix

1 onion, peeled and quartered
1 clove of garlic, peeled (or 1 teaspoon of minced garlic)
1 red chilli or 1/2 to 1 teaspoon chilli flakes
2 large carrots, roughly chopped
1 red capsicum, deseeded and roughly chopped
1 teaspoon smoked paprika
1 teaspoon ground cumin
1 teaspoon ground coriander
20g olive oil
1 tin kidney beans (rinsed and drained)
1 tin chopped tomatoes (400g)
1 tablespoon tomato paste
1 teaspoon soy sauce
Salt and pepper to taste (a few grinds of each)

How to – Thermomix

1. Add garlic, onion, chilli, carrots and capsicum to TM bowl and chop for 5 seconds on speed 7. 

2. Scrape down sides of bowl, add oil and saute for 3 minutes at 100C on speed 1.

3. Add cumin, coriander and paprika, and saute for a further 1 minute at 100C on speed 1.

4. Add the beans, tomato paste, tin tomatoes, soy sauce, salt and pepper and cook for 17 minutes at 100C on reverse + speed soft. 

Oat Pancakes

INGREDIENTS

• 1 egg
• 1/8 cup coconut sugar
• 1 cup oat flour (You can grind up rolled oats in a Nutrabullet, Thermomix etc)
• 1 tsp baking powder
• Pinch salt
• 3/4 to 1 cup Almond milk (or any other milk options)

INSTRUCTION

1. In a bowl, beat egg and sugar together until thick or wiz up in a Nutrabullet. Mix flour with baking powder and salt.
2. Add dry ingredients to egg and sugar mixture, mix or breifly wizz to combine.
3. Heat a nonstick frying pan over a medium heat. Add a film of oil or butter and cook  one pancake at a time. Turnover over to lightly brown the other side.
4. Serve with coconut ice cream, berries, mango, sliced banana or any other fruit.  Use only pure maple syrup.

Enjoy

Avocado and Egg - Breakfast or Lunch

For a quick and nutritious meal, toast some wholegrain, paleo or GF bread. Spread chopped avocado, placed poached egg(s) on top and sprinkle with nuts and seeds of your choice.

Super good and yummy

Vitality truffles – Choco dream

Ingredients

• 100g pitted dates (or a mixture of figs & dates)
• 100g apricots (soak in hot water for ½ hr first)
• 100g rolled oats
• 4 t cacao powder (or good quality cocoa powder)
• 2 T coconut oil (or use water if the budget does not run to coconut oil)
• ½ cup hazelnuts

Process all ingredients except the hazelnuts until well combined.

Add hazelnuts and pulse or turbo until they are finely chopped. Use damp hands and roll into balls. Keep in an airtight container in the fridge.

Tip
If you want to make them extra decadent, melt some good quality chocolate (I like to use 70%) and dip them. Set and keep in fridge. Might not tick the supper healthy box :) but a great nourishing homemade option for a chocolate hit.

Post work out Smoothie to jump start recovery

Post workout smoothie ! 

Smoothies are an excellent go-to food to replenish the body after a tough workout. 

High in protein and healthy fat (use a natural peanut butter, that contains no additives) this hunger curbing recipe makes for a hearty breakfast, lunch, or after-workout boost.

If you are dairy free just swap out the milk and yoghurt for a non dairy alternative. Try other nut butters such as cashew butter (my favourite). You can add ice, to make a cooler, thicker smoothie. 

Nourish Perks

Banana - adds additional fiber, as well as potassium, manganese, and vitamin B6

Yogurt - adds probiotics, which promotes healthy digestion because of the flora that it encourages in the digestive track and provides calcium and extra protein.

Cinnamon - helps control blood sugar and stimulates brain activity

Honey -  high in antioxidants and immune boosting compounds

Peanut butter - Vitamin E, Vitamin B3, Vitamin B6, Folate, Magnesium, Copper, Manganese. There’s also a decent amount of Vitamin B5, Iron, Potassium, Zinc and Selenium in peanut butter.

Chia Seed Pudding - Choco dream

These are super yummy, quick to make and so nourishing for you at the same time. 
Make in a jar or bowl the night before and have it for breakfast or a snack the next day. I love to have this as an afternoon snack, so good to have on hand in the fridge to grab if you are short of time. Also can be made on the day, allow it to sit for about 30 mins before serving.
 

Ingredients

1 tablespoon chia seeds
3 tablespoon Almond milk (or any other milk)
½ teaspoon Cacao powder, or good quality cocoa powder
2 teaspoon greek yoghurt (optional)
Drizzle of honey or maple syrup to taste


Place in a jar and mix well, set aside in the fridge for 30 mins or overnight, serve with sliced banana and any fruit of your choice.

Serves 1

Tips:
Use the above recipe as a guide line, you can use:
any liquid – coconut water or cream, nut milks, water, juice etc
sweeteners – maple syrup, honey, dried fruit etc
swap out the cacao and use cinnamon, vanilla, nutmeg etc
add nut butters