The Holistic Ingredient - Healthy Recipes & Advice from Amy Crawford
Simple, delicious, whole-food, gluten-free and refined sugar-free recipes designed to nourish your mind, body and soul. The Holistic ingredient aims to inspire others to reclaim great health and boundless energy through the sharing of clean living tips, scrumptious & nutritional recipes and energy healing. The author Amy Crawford is a Wellness-practitioner.
Say hello to avocado chocolate pudding, on steroids. Well, not steroids so much as collagen.
If you've not yet tried avocado chocolate mousse, please, jump on the bandwagon!
Not an avo lover? Doesn't matter. As long as you get the ratio of avo & cacao right you won't even notice it's there.
This very simple recipe comes with the added benefit of collagen. Why collagen? Because collagen is a building block that can reverse the signs of ageing, help you build muscle and fat, improve digestive health, reduce cellulite and ease joint pain. You'll find it in bone broth, powdered gelatin and in readily available collagen supplements. Whatever the case and for the aforementioned reasons, it's not a bad idea to squeeze a little extra into your diet where you can.
And that's where I come in with this chocolatey goodness..
2 big serves
2 large avocados (flesh equalling about 250g) ¼ cup cacao ¼ cup dark chocolate (melted) 4 tablespoons coconut milk 1 teaspoon pure vanilla extract Juice of ½ a lime 1 tablespoon collagen ¼ cup maple syrup Pinch sea salt
Blend all ingredients until smooth and creamy. Spoon into two serving cups. Enjoy, and please, if you whip it up don't forget to report back and tell me what you think.
Say hello to The Ultimate Beautiful Skin Smoothie.
Not suprisingly, this recipe includes a handful of power ingredients of huge benefit to our skin - matcha, pineapple, good fats and pure grass-fed gelatin.
Why gelatin? Because collagen. Gelatin is a great source of collagen - needed for skin elasticity and firmness. You'll find more gelatin benefits (and a scrumptious Cream Coconut Panna Cotta recipe) right here.
Let's also not forget about the skin-loving fats in coconut oil and avocado. Avocado is loaded with omega-3 fatty acids and Vitamins A, D and E. Avocado can help heal dry, flaky and irritated skin associated with psoriasis and eczema and is considered a beneficial ingredient in many face masks.
Matcha is said to be able to combat inflammation and oxidation, thus reducing the visible and internal signs of ageing. Read more about matcha here.
You might be wondering about pineapple? Pineapple is laden with Vit C, bromelain and antioxidants, all of which combined can help reduce skin inflammation, fine lines, acne and uneven skin tone.
Apple crumble for breakfast, you say? Yes I do say!
The best thing about this recipe, aside from its deliciousness, is you can stew your apples and make your crumble well in advance. When you're on a mission to impress (or to indulge on a go-slow Sunday) you can whip this out in a jiffy (or in this case, a small pot).
Apple crumble breakfasts pots are perfect for our cool autumn or winter weekend mornings, complete with bottomless cups of tea or coffee and all the time in the world to devour.
For the apple filling: 6-8 small apples (900g) peeled and chopped 1 tsp cinnamon tbs honey 3 tbs water
For the crumble: 125g coconut oil (cold and hard) 100g gluten-free plain flour 30g desiccated coconut 100g almond meal 30g coconut sugar 1 tsp cinnamon
To serve: 150g coconut yogurt. Extra cinnamon and coconut.
Set the oven to 180*. In a bowl rub the coconut oil through the flour, coconut, almond flour, coconut sugar and cinnamon until you get a breadcrumb consistency.
Line a baking tray with baking paper. Pour the crumble topping over the sheet, spread out and bake for 13 minutes, or until browning on top.
In a saucepan heat the apples, honey, cinnamon and water until soft and golden.
Divide the apple filling into four small pots, top with the crumble and serve hot or cold with coconut yoghurt and cinnamon and coconut sprinkled on top. Enjoy!
If you would prefer to lure yourself away from the chocolate aisle at the supermarket, do yourself a favour and whip up these chocolate bliss balls. Not only are there only 5 ingredients, but you can also choose your own adventure, sorry flavour, and keep your snacks interesting.
A word of warning: I make this recipe A LOT for folks at my essential oils workshops. Consequently, they are also now not-so-affectionately named "Crack Balls". They can become an addiction, luring you to the fridge multiple times a day.. A degree of will power is required.
A note on the choose your own flavour bit. All this takes is 10-15 drops of pure food grade essential oils and you've created a taste sensation. I love peppermint or wild orange, but what about cinnamon and tangerine, or ginger with orange and cinnamon, or lime, lavender or rosemary - oooo fancy! Just make sure you are only using pure essentials oils, ok? That bit is very important, not all oils are created equal.
Thank you to my dear mate Jackie Isles for inspiring this lovely recipe.
2.5 cups of raw nuts (brazil, cashews, walnuts, almonds etc) 16 pitted medjool dates 2/3 cup raw cacao 1 heaped tablespoon coconut oil 10-15 drops of doTERRA essential oil (see above options) Dessicated coconut for rolling
Blend in a food processor until you reach desired consistency. Roll into balls and into coconut, if you so wish. Pop into the fridge or freezer in an airtight container and eat within a couple of weeks (the balls can dry out a little if left too long).
If you'd love some help getting started on your essential oils journey, please feel free to book a time for us to chat here. I can help you custom build your first order according to the recipes you are looking to create or to support however it is that you would like to feel. Or you can go right ahead and secure 25% off your doTERRA oils and products via this page.
You are no doubt well armed with loads of information around the benefits of bone broth, but have you yet tasted an organic vegan broth as an alternative? I've had the pleasure of doing so this week and let me tell you, it packs a suprising punch in the flavour department.
Given I know so many in this community enjoy a 100% plant based diet I thought it pertinent that I introduce you to a Melbourne made, instant vegan broth that is deeply nourishing (boosted with superfoods and adaptogens) and designed to support a healthy thyroid and immune system.
Made here in Melbourne, Australia by Greene Street Juice Co and SIMPLE as that, this broth has been formulated to target your skin and gut health, energy, immunity and general wellbeing. It can be enjoyed as a drink or as a base for pasta, quinoa, soups & risottos.
Today's recipe however, was a first for me - savoury oats, no less! A super quick lunch or easy dinner, it's a delicious way to your enjoy your beloved oats.
To make savoury oats: 1 cup rolled oats 2 cups filtered water 1 tablespoon vegan broth powder*
Topping: 2 tablespoons black beans 2 tablespoons fresh corn 1 red capsicum, diced 1/2 avocado, cubed 1 lime to serve, halved black pepper, to taste
* in the absence of vegan broth powder, here's a bone broth recipe. If you decide to use bone broth I'd be throwing in some extra spices, the vegan broth powder has way more flavour.
Add the oats and water to a saucepan over medium heat. Bring to a simmer and add the broth powder, stirring regularly for around 5 minutes until the oats are cooked to your liking. Top with the above toppings, or get creative and whip up your own!
As the weather warms, colder breakfasts become far more appealing and most of us look forward to the onset of fresh organic berries. During berry off-season I always have a stash of frozen organic berries in the freezer, in the knowledge that fresh frozen fruit and veg are still very high in nutrient content. It's important that we strive to eat all colours of the rainbow to properly fuel our bodies.
Speaking of blueberries and other purple foods, you'll read all about their health benefits right here.
This blueberry chia pudding, pulled from the pages of my recipe eBook A Nourishing Morning, is ideally whipped up the night before and left in the fridge, ready for you to devour the next morning. If you need to 'grab and go' you might consider pouring it into a lidded jar so you can throw it into your bag en route. Don’t be afraid to add some protein of choice for a little more staying power too – and definitely don’t forget your teaspoon!
1 cup coconut water ½ cup coconut milk, fresh or canned ½ cup blueberries, fresh or frozen 3 tablespoons chia seeds 2 tablespoons lemon zest or 2 drops pure doTERRA lemon essential oil 1 heaped tablespoon rice malt syrup, or sweetener of choice, to taste 1 heaped teaspoon maca powder, optional
Place all ingredients into the blender, adding the chia seeds last. Blend on high until smooth. Pour into a glass/jar and stand for at least 10 minutes, allowing the chia seeds to soften and the pudding to thicken.
As they say, some like it hot. I am one of those 'some'.
It's rare for me that chilli sauce isn't added to the majority of my savoury dishes. I sprinkle it on poached eggs, on salads, on gluten free pasta, on toast with avo and fresh tomato. It's welcome almost anywhere.
I recall many years ago a friend saying that I should stop doing this; that I was desensitising my taste buds, and that I'd simply need more and more to satiate my chilli cravings (she said the same about the sea salt I use). Needless to say I ignored that advice, on both counts. Pass the chilli sauce, and the sea salt please.
My summer garden produced a bountiful harvest of chillies this year; in fact it's still producing. I froze a stack to use throughout the year and made a couple of batches of this beautiful sauce.
There are oodles of chilli sauce recipes on line, all very similar - raw, cooked, fermented, you name it. This recipe has been inspired in particular by Emma Galloway from the beautiful My Lemon Thyme blog.
Makes about 250ml.
Appx 40 long red chillies, green bits removed 4 cloves garlic 4 tablespoons coconut sugar 3 teaspoons fine sea salt 4 tablespoons water 1/2 cup raw apple cider vinegar
Roughly chop the chillies and garlic. Place the chillies, garlic, salt, coconut sugar and water into a small food processor and blend, as fine as you can get it (it won't become super smooth, given the seeds).
Put this mixture into a glass jar, secure tightly with a lid and pop into your pantry for anywhere from 3-10 days, or until air bubbles start to form. The warmer your climate, the less time this process will take so keep an eye on it. (I made this recipe over summer and it took 4, in winter it took 10 for the bubbles to really form)
Pour this mixture into your food processor with the apple cider vinegar and blend well. Grab yourself a fine sieve, pour the mixture in, and using the back of a spoon, push the liquid through the sieve.
Pour the liquid into a glass bottle to be used as a hot sauce and store in the fridge. It should last several months, though not in my house.
You may choose to discard the solid remains, however I choose to store them in a jar to be added to stir fries or as a condiment on the side of savoury meals. I also think a great idea is to store this in an ice cube maker to be pulled out across the year, as and when.
If you're new to the idea of chilli sauce on poachies, please give it a whirl. I think this sauce would be delish drizzled on my Sweet Potato Pie and definitely my kitchari, tho' I appreciate it's not very 'Ayurvedic' of me to do so. Irrespective, please do let me know how you get on with the recipe, and whether your taste buds can handle it!
Perfect for an easy midweek dinner, this Thai Minced Chicken Salad demands to be added to your weekly menu; the combo of fresh mint, ginger and lime will have your taste buds dancing! Double or triple the recipe for a family fiesta and off you go, happy as Larry you'll all be.
This delicious recipe comes to the blog with special thanks to my mate Lola Berry, Australian Nutritionist, yoga teacher and best selling author of so many books I can no longer count! The Yoga Body is Lola's latest baby to hit the bookshelves. Within these pages you'll find a seven-day cleanse to kickstart your yoga body, all the fundamental poses to tone and strengthen and more than 60 wholefood recipes. You'll find more information at the foot of the post.
According to the lovely Lola, this meal "..makes a lovely light post-yoga dinner or lunch, with the spicy minced chicken delivering all the essential amino acids needed to help provide a sustained energy release, as well as helping to repair the body’s muscles."
So, let's jump in and make it shall we?
1 tablespoon extra-virgin olive oil 2 garlic cloves, finely chopped 1/4 red onion, finely chopped 2 cm piece of ginger, finely grated 400 g chicken mince 1 red capsicum, finely chopped 1 sweetcorn cob, kernels removed 1 red chilli, finely chopped (optional) 2 teaspoons tamari 2 teaspoons fish sauce 2 limes, halved 1/4 bunch of mint, leaves picked salt flakes and freshly ground black pepper
Heat the olive oil in a frying pan over a medium heat, add the garlic and onion and sauté for 2–3 minutes, or until they begin to soften up and go translucent.
Add the ginger and sauté for 30 seconds, then add the chicken mince and sauté for 5–7 minutes, or until nicely coloured and cooked through.
Stir in the capsicum, corn kernels, chilli (if using), tamari and fish sauce and cook for a further 3 minutes, then remove from the heat.
Divide the mixture between bowls, squeeze over one of the limes and scatter over the mint leaves. Season generously with salt and pepper, serve with the remaining lime halves and enjoy with a mate!
It's GIVEAWAY time!
"Think of this book as your own private yoga retreat - everything you need to heal your body, mind and soul is right here. So unroll your mat, open your heart and let's go!" Lola Berry.
So, what say you?! Would you like a copy? This week I am giving away THREE copies of Lola Berry's gorgeous new hardcover book, The Yoga Body. All you need to do is share in the comments below one simple thing you do to nourish yourself each day. No more than 50 words.
Stuff you need to know to enter:
Entries close midnight Monday 4th June 2018 AEST and will be announced in the comments on Monday.
Winners will be chosen by random number generator - please make sure you check back to see if you have won next week, so often our winners never know they've won! You'll have 72 hours to respond or we'll need to reselect winners
You must be a THI subscriber AND an Australian resident. If you're yet to join this tribe you can do so by popping your email address in towards the bottom right of this page.
Recipes and image extracted from The Yoga Body by Lola Berry, published by Plum, RRP $34.99, available in all good bookstores now or online here.
Photographer credit: Armelle Habib #theyogabody Instagram @yummololaberry Twitter: @yummololaberry * Please note, this is not a sponsored post.
Whether you are a little or big kid or a little or big adult, these beautiful coconut, kaffir lime, apple and mint muffins make the perfect cuppa companion. They are at their best straight out of the oven, warm and fresh, but don’t be afraid to freeze a few for ‘Ron (who may otherwise be inclined to reach for something a little less wholesome in the absence of pre-prepared food).
Muffins for breakfast? You betcha. These are a great "grab and go" healthy option.
This recipe features in my second eBook A Nourishing Morning, along with 74 other recipes for any time before noon.
4 eggs, whisked 2 cups desiccated coconut 2 cups hazelnut meal 1 cup granny smith apple peeled, chopped (approximately 1 ½ large apples) 3/4 cup coconut milk 1/2 cup coconut sugar 1/3 cup pumpkin seeds (for sprinkling) 1 tablespoon mint leaves, finely chopped 2 teaspoons baking powder 1 teaspoon vanilla extract 4 kaffir lime leaves, deveined, finely chopped Juice of 1 lime Zest of ½ lime Pinch of sea salt
Pre-heat oven to 180 degrees C. Line a muffin tray with paper cases.
Dry toast coconut in a frying pan over low heat, stirring often for 3-4 minutes or until golden.
Combine toasted coconut, hazelnut meal, coconut sugar, baking powder and salt in a large bowl. Add coconut milk, eggs, vanilla and lime juice. Stirring gently add the apple, lime zest, kaffir lime and mint leaves. Spoon batter into the muffin tin and sprinkle with pumpkin seeds.
Bake in the pre-heated oven for 20-25 minutes or until cooked through. Remove from heat and allow to cool in the tin completely. Devour.
If you make these scrumptious muffins please be sure to let me know below, your feedback is hugely appreciated. In fact, are you following The Holistic Ingredient on Instagram? There's lots of fodder there to inspire and empower you in all areas of your life. Why not take a photo and share it on Instagram, being sure to tag me so I can see your creations!