Eating more legumes as part of a healthy diet can help lower blood sugar, blood pressure, heart rate, and other heart disease and diabetes risks.

INGREDIENTS -:

40g butter

2 large brown onions (400g) chopped coarsely

3 cloves garlic, crushed

1/4 cup (35g) flour (I prefer spelt but you can use plain or any other flour that you prefer)

400g button mushrooms

400g swiss brown mushrooms, quartered

400g flat mushrooms, sliced thickly

2 tbs tomato paste

1 litre (4 cups) vegetable stock

Option: 2 tsp finely chopped thyme

METHOD -:

Heat butter in large saucepan, cook onion and garlic, stirring until onion softens.

Add flour and cook stirring until mixture bubbles.

Add mushrooms and cook stirring until mushrooms are just tender

Add tomato paste and stock, bring to boil, then simmer uncovered for 30mins. Stir in thyme

Serve on soft Polenta or Potato mash

 1 cup (150g) raw buckwheat flour

1 tbsp psyllium husk (optional, but helps the base stick together)

1 tsp baking powder

1 egg

2 tsp olive oil

Water (approx.. 3 tbsp)

METHOD -:

Mix dry ingredients together.

Add egg, olive oil and half of water and mix with a spoon or your hand until combined, adding more water as necessary so that the dough comes together without being too sticky

Sprinkle a small amount of flour over the dough to stop if sticking and roll our with a rolling pin until it reaches the desired thickness and size.

Cook at approx. 220’C until crisp and golden

Turmeric absorption greatly increases if it is consumed together with pepper. Study shows that adding black pepper to turmeic increases its power by 2000%. That’s why this turmeric recipe for inflammation and pain contains both cayenne and black pepper.

This bright orange spread can be consumed straight from the jar (for a total of 1 tablespoon daily) for maximum effects. It is also yummy spread on toast, at the first sign of a cold, and having it with a cup of hot tea!

Note: Since turmeric has been shown to increase production and flow of bile, those with common bile duct blockage or gallstones should avoid this herb

INGREDIENTS -:

9 teaspoons turmeric powder

1.5 teaspoons ground black pepper

½ teaspoon cayenne pepper powder (optional)

2 teaspoons ginger powder

1 teaspoon cinnamon powder

Approx ¼ cup of coconut oil (or it can be ghee, or both)

Approx ¼ cup of raw honey

METHOD -:

Put all the spices in a small glass jar.

Melt coconut oil (for easy mixing) and add to the jar to mix.

Add honey and mix.

Store this natural remedy on the counter, for easy spreading and away from heat.

Cautions about Turmeric use – Turmeric is generally considered safe for use in medicinal amounts, but it is important to talk to a doctor before using this or any substance medicinally as it can interact with several medications.

Anzac biscuits have been associated with the ANZAC tradition established in World War I. These delicious biscuits have been named this from being sent by wives to soldiers abroad because the ingredients do not spoil easily and the biscuits kept well during naval transportation. Today, Anzac Biscuits can be purchased at supermarkets, but are much better baked on your own with the below recipe for a healthy option. So tasty fresh out of the oven!

Thank you to the diggers across every generation and happy eating of these yummy, healthy ANZAC biscuits.

INGREDIENTS -:

80 gms (3/4 cup) raw nuts (almonds, cashews) (*can be removed if nut allergy)

120 gms (1/2 cup) pure butter or organic coconut oil

100 gms (5tbsp) raw honey

1 tsp baking soda

1 tsp baking powder

100 gms (1 cup) spelt rolled oats

100 gms (1 cup) spelt flour

80 gms (3/4 cup) desiccated coconut (aluminum-free)

METHOD -:

Pre-heat oven to 160′C and place baking paper on biscuit tray

Crush the nuts into small chunks then set aside

Warm  butter/coconut oil at low heat 60′C. When melted add to a blender

Add all remaining ingredients and nuts and mix together

Place one tablespoon of mixture onto biscuit tray and flatten to approx 6cm in diameter, leaving space between each one for spreading

Bake for 10mins or untl golden brown

Remove from oven and allow to cool on tray for 5 mins

Enjoy

2 cups Cauliflower (grated)

1 large egg

1 cup shredded mozzarella cheese

3 tbsp parmesan cheese (grated)

1 pinch salt and pepper

METHOD -:

Preheat oven to 185’C.

Grate cauliflower and steam for 3 minutes or until warm

Place the cauliflower into bowl and add the egg, grated cheese, salt and pepper. Mix well

Lay baking paper onto pizza pan

Spread cauliflower onto paper into circle of your size and cook for 15 minutes or until brown.

Makes 2-3 bases

Raspberries are not only sweet and tasty but are also healthy option for a sprinkle over cereal, add sweetness to porridge or add to a smoothies.

I love this recipe to make a birthday cake for those that don’t like a baked cake or don’t make chocolate their favourite. This is also a great dessert or treat.

THE BASE

INGREDIENTS 

1 cup desiccated coconut
1 cup brazil nuts
10 dates, seeds removed
1 tablespoons cacao or cocoa

THE RASPBERRY LAYER

INGREDIENTS – Step One
2 cups frozen raspberries
8 medjool dates, seeds removed
1 teaspoon vanilla
1 rounded tablespoon honey

INGREDIENTS – Step Two
2 cups raw cashews
1/4 cup milk (you can use any type of milk, water also works. I prefer coconut milk)
3 tablespoons coconut oil, soft
1 teaspoon vanilla extract
squeeze of lemon juice

METHOD

1. Start by placing the cashews into a bowl and covering with hot water, for the raspberry layer. Set aside. (you can do this up to 12 hours before making the cake, I am seldom that organised and typically do it about 10 minutes before making a start).

2. Place all of the ingredients for The Base into your processor and blend until the mixture is well combined and resembles a fine, sticky crumb. Press the mixture firmly into the base of an 18cm spring form cake pan. Set aside.

3. Place all of the ingredients for the Raspberry Layer – Step One into your processor and blend until the mixture is well combined. Spoon the mixture into a bowl and set aside.

4. Strain the cashews and place them into your processor, blend the cashews to form a smooth paste. You can add the milk to assist with achieving the desired consistency.

5. Add the remaining Step Two ingredients and blend until the mixture is smooth and well combined.

6. Add the raspberry mixture and blend until the mixture is well combined.

7. Spread the cheesecake mixture over the base and place in the freezer for approximately six hours to set.

Serve. Eat. Enjoy!

Courtesy of Wholefood Simply 

One of my favourite parts of the weekend, is having yummy, healthy Spelt Pancakes with a cup of tea.

We often think of pancakes with a breaky treat but you can enjoy eery bite with a healthy option.

This recipe is a light, fluffy and totally comfort by having a natural choice for breakfast. While pancakes font have a reputation as a healthy option, this recipe still gives you nutrients that can benehfit your health.

Spelt flour is a great option to substitute for other flours such as whole wheat flours. Spelt flour is much more densely packed with nutrients than the regular wheat flour and gives you a super charges breafst otion to start your day. An extra bonus is that spelt is sweeter than regular wheat flour and has a mild, butty flavour too. Its a lighter grain which helps to have fluffier, lighter pancakes.

A tip is to be aware of how much sugar, processed or natural, are topped on top

INGREDIENTS

2 tbsp (30gms) coconut or macadamia oil (can opt to you use soft butter if prefer)

2 cups (250g) spelt flour  (white and/or wholemeal) or can use plain gluten free flour

3 eggs

300ml almond or coconut milk

1/2 fresh lemon juice

1 tbsp baking powder

1/2 tbsp baking soda

1 tbsp (30g) raw honey

METHOD

1. Place all ingredients into your food processor and blend until smooth. Or you can place all ingredients into a large bowl and blend.

2. Heat a frying pan over medium-high and place 1-2 tbsp coconut oil. Then turn heat down slightly so that its doesn’t burn the pancakes.

3. Once its melts, pour into 10cm circles of pancake batter.

4. Cook until bubbles are formed and starts to pop in the batter. Then turn over nd cook until lightly browned.

5. Remove pancakes to a plate, add another 1-2 tbsp coconut oil, and continue cooking pancakes until batter is finished.

4. Serve with berries, coconut yoghurt and raw honey, or with yoghurt and fresh lemon.

5. Can be stored in an airtight container for up to 2 days and be reheated.

Notes: You can opt for egg free by using 1 tbsp chai seeds and 3 tbsp water or add a touch more milk.

That is until this easy simple recipe comes out and I remember – YAY its zucchini chocolate bread time! (or for my young kids we call it Chocolate CAKE – sounds much yummier )

The below recipe of chocolate bread is an easy was to convert zucchini into today’s morning tea break or snacks. Zucchinis are a source of manganese, vitamin C and dietary fibre that will keep your body in good shape for the long run. It also contains vitamin A, magnesium, folate, potassium, copper, and phosphorus .

INGREDIENTS -:

1 1/4 cup (140gms) almond meal/flour

1/4 cup (20gm) cacao powder

1/2 tsp baking soda

1 tsp baking powder

3 eggs

2 tbs (30gms) organic coconut oil

4 tbsp (120gms) raw honey (Keto/Paleo replace with 1/2 tsp stevia)

1 cup grated zucchini

a pinch of salt

METHOD -:

Place all product into food processor and blend until smooth (Thermo stir for 6 seconds at speed 5 )

Transfer batter into a greased loaf pan

Bake at 185`C  for 40 mins

Cool for an hour

Enjoy and share

These berries have many benefits and have been used in Tibetan medicine for the treatment of high blood pressure, high cholesterol, depression, insomnia, kidney and liver problems, psoriasis as well as allergies.

Dried Goji Berries are high in nutrients with containing over 20 different vitamins and minerals as well as an excellent source of antioxidants and anti-inflammatory.

Not only do the below bliss balls taste delicious, they are easy to make and also helps to keep your body healthy.

Goji Berries Bliss Balls

1 cup (150g) raw almonds

1/2 cup (80g) raw cashews

1/2 cup (50g) Goji berries

150gm (8-10) medjool dates

2 tbsp (20g) chai seeds

1 tbsp (10g) organic coconut oil

1 tbsp (30g) raw honey

1 tsp pure vanilla extract

a pinch salt

Method

1. Place all ingredients into your food processor and blend until the mixture forms a sticky dough.

2. Use your hands to separate the mixture into balls to the size of your choice.

3. Serve. Eat. Enjoy before they disappear! Can store in the freezer