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.
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!
Green tomatoes have never crossed my kitchen bench before and to be honest, I naively presumed they were a different variety of tomato, not just an under ripe one. (I can feel your eye roll from here).
During the weekend just gone I enjoyed a splendid weekend in Tasmania by the sea with my great mate Kate Dixon. It was COLD. We rugged up and walked along the windy beach, sat by the fire, drank delicious Tassie Pinot, solved (almost) every problem of the world and of course, we ate. On the menu, was deliciously nourishing and grounding kitchari (topped with this chutney, yoghurt and kimchi), spicy porridge, scrumptious salads and oh my goodness the most delicious crunchy potatoes.
The highlight however was the picky lunches - cheeses, pates, olives, kimchi, freshly baked sourdough.. and of course a delectable green tomato chutney.
Back in Melbourne, I've decided it's time to get my cooking mojo back. So it is that I found myself with Kate's beautiful recipe (you'll find more of her essential oil inspired deliciousness here), some green tomatoes, my culinary doTERRA essential oils and voila - chutney fit for Kings and Queens. I hope you love it as much as I do. Rest assured it requires little skill nor effort.
Makes apprx 3 jars!
1kg green tomatoes, quartered and chopped small 1 brown onion, diced 1 green apple, roughly chopped 2 long red chillies, diced 200 grams apple cider vinegar 200 grams coconut sugar 50 grams sultanas 2 teaspoons sea salt 1 teaspoon ground turmeric 1 teaspoon yellow mustard seeds 6 drops doTERRA ginger oil* 2 drops doTERRA black pepper oil* 2 drops doTERRA coriander seed oil* 2 drops doTERRA sweet fennel oil*
If you prefer a less chunky chutney, chop your pieces small. Throw all of your ingredients except the essential oils into a heavy based saucepan and bring to a simmer, lid off, stirring occasionally for an hour.
Now stir in your essential oils (always dropping onto a spoon, not into your dish!) and leave to simmer gently for another 15 minutes or until your chutney is jammy. I ended up leaving mine on the heat for 1.5 hours total.
Remove from the heat, allow to cool and store in sterilised glass jars.
* Essential oils can of course be replaced by your fresh or dried equivalent though I've not tested the recipe without as yet so you may need to ad lib!
Some notes on cooking with essential oils:
When we use pure essential oils for cooking we often do so simply for flavouring use. If you are looking to maintain the benefits of the essential oil it is generally better to add the oils to your food post cooking. However, when slow cooking something such as chutney I feel it better to add them much earlier so that the flavours can assimilate.
I recommend using 100% pure essential oils such as doTERRA. Many brands are not pure and are not fit for consumption. You can purchase doTERRA oils via me at wholesale price.
Less is always more! 1 drop too many can ruin a dish! Always drop the oils onto a spoon first so you can't go wrong!
If you'd love to book in a time to learn where to start on your essential oils journey, or simply to set up a wholesale account to receive 25% some of the most potent and pure essential oils on the market, simply shoot me an email and let's organise a chat firstname.lastname@example.org
Yesterday I had crunchy peanut butter with fresh tomato and salt and pepper on toast. For dinner. (Seriously, don't knock it 'til you try it. It's a sensation). Now this wouldn't be anything too out of the ordinary if it wasn't for the fact that the week prior it was peanut butter and banana on toast, and a few days earlier, muesli. All for dinner.
Fact of the matter is that I've kinda lost my cooking mojo and it's time to get it back.
I dare say your hard working mums and dads feel it worse. You've got other mouths to feed and little immune systems to support; peanut butter on toast doesn't cut it for kids too often now does it. Today I thought I'd gather some easy midweek dinners to inspire those of us who need to get back into the kitchen and make healthy meal preparation a priority again.
See photo above. The name says it all. Ten minutes. And if you cut the strips even smaller you'll bake it in less. The best thing about this dish is that it can take LOADS of spice so if you're a full bodied flavour family, knock your socks off.
I can't tell you the number of people in my social media communities who have popped their hands up to say HOLY MOLY THIS IS GOOD (or words to that effect). I'm not a big tofu eater, personally I think it better in moderation, but let me tell you this scratches my 'need something fried and naughtyish' itch.
It's been hot lately, so hot that the mere thought of cooking nearly sends me into a sweaty delirious mess (a lazy, sweaty delirious mess too if truth be known). I've been avoiding hot dishes like the plague, instead opting for fresh salads jam packed with summer greens, loads of crunch and importantly, minimum effort.
This brings me to the all-important salad dressing. I don’t know about you, but I think that dressings can either make or break a salad; they need to be balanced, complementary and pack a flavoursome punch.
I have been experimenting with my essential oils and have come up with a few dressing combinations that I am thoroughly enjoying.
Two pointers before you get started.
1. Less is more when it comes to cooking and flavouring with essential oils. Always start with one drop, then taste and add more to suit your palate.
2. ONLY use 100% pure essential oils in your cooking. I use the doTERRA range because of their potency and purity. You can purchase them via me retail or wholesale via my essential oils page. There is a little more information about the most cost effective way to do this at the foot of the post.
Basic Vinaigrette Dressing
3 tablespoons extra virgin olive oil 1 tablespoon apple cider vinegar (or balsamic, apple cider, rice, sherry, or other wine vinegar) 3 drops of Lemon essential oil Salt and Pepper to taste
Mustard delight dressing
2 tablespoons rice malt syrup 2 tablespoons orange juice 1/3 cup extra virgin olive oil 1 teaspoon wholegrain mustard 2 drops of Wild Orange oil Salt and pepper to taste
Asian Style Dressing
1/4 cup olive oil 1 tablespoon fish sauce 2 tablespoons lime juice 2 drops of Lime oil 1 teaspoon soy sauce 1 crushed garlic clove Chopped fresh chilli to taste 2 drops of Ginger oil
(This works particularly well with cabbage and kale).
2 teaspoons red miso paste 2 to 3 tablespoons of fresh lime juice 1 splash of olive oil Whisk the miso paste, olive oil and lime oil in a small bowl until smooth and creamy. Whisk in about half of the juice and taste. Add the rest if desired.
Lemon essential oil is extracted from the lemon rind which gives it an entirely different flavour than lemon juice. It typically takes 45 lemons to fill one 15ml essential oil bottle.
If you would like to purchase your very own doTERRA essential oils at wholesale price (25% off RRP) I can help you kick start your journey and provide you with all the information you need to make sure you are using them safely and effectively. For answers to the most popular questions including the best way to start, the benefits of joining my oily community and how to establish your own wholesale account, have a look at my Essentials Oils page. Too overwhelmed to go it alone? Shoot me an email email@example.com and let's chat.
Who doesn't love a good pancake, especially one that is super easy to whip up, sustains us until lunch time, is healthy AND supports us in looking our best?
This week's recipe comes to us with huge thanks from my mate Lola Berry, direct from the pages of her stunning book Beauty Food, a book full to the brim with "recipes and remedies for the most radiant skin, eyes, hair and nails."
When it comes to glowing skin, sparkling eyes, lustrous hair and healthy nails, we truly are what we eat. Whether it's olive oil for thick, strong hair or healthy fats for plump and radiant skin, Lola Berry's recipes and beauty tips celebrate the natural goodness of wholefoods. Lola also includes sensible advice on which chemicals to avoid when buying cosmetics, foods that can have a negative impact on your skin (hello, sugar) and the importance of that miracle youth elixir, sleep.
Beauty to me isn't just about how you look, it's the energy and vibes you give off. I think true beauty actually comes from your heart, how kind you are how you treat both others and yourself. Lola Berry.
Serves 4 (makes 8).
3 eggs 2 cups (500 ml) macadamia nut milk 2 cups (260 g) buckwheat flour 1 cup (155 g) frozen blueberries 2 tablespoons maple syrup, plus extra to serve pinch of ground cinnamon pinch of salt flakes 2 1⁄2 tablespoons butter or coconut oil
To serve: fresh blueberries coconut ice cream chia seeds (optional)
In a large mixing bowl, whisk together the eggs and macadamia nut milk. Slowly add the buckwheat flour, whisking continuously, until you have a lovely fluffy batter with no lumps. Add the blueberries, maple syrup, cinnamon and salt and mix everything together so that the blueberries are nicely spread throughout the batter.
Melt a teaspoon of the butter or coconut oil in a frying pan over a medium heat. Add a ladleful of batter and wait for 2–3 minutes, or until bubbles appear in the middle of the mixture and the edges crisp up. Flip the pancake with a spatula and cook it for another 2 minutes or so to make sure it’s cooked through (you can make sure by using the spatula to lift up a corner of the pancake and taking a sneaky peak underneath). Slide the cooked pancake onto a plate, cover, and repeat with the rest of the batter, adding a teaspoon of butter or coconut oil to the pan between pancakes.
Top the finished pancakes with some fresh blueberries, a scoop of coconut ice cream, a nice glug of maple syrup and a sprinkle of chia seeds, if you like.
It's GIVEAWAY time!
This week I am giving away TWO copies of Lola Berry's gorgeous new hardcover book, Beauty Food.
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 (and don't worry if it's the same as anyone else's, the winner will be chosen by random number generator).
Entries close midnight Sunday 4th Feb 2018 AEST and will be announced in the comments on Monday.
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.
If you're eager to get your hungry hands on this gorgeous book, you can purchase it here.
Conditions of entry: 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.
Photographer credit (recipe shot): Armelle Habib Publisher credit: Recipe & image extracted from Beauty Food by Lola Berry, published by Plum, available now.
I've got a love hate relationship with Uber Eats. I love it for the ease and for the fact I can have the most delicious nourish bowls of all varieties delivered to my Netflix-facing lap, at all times of the day.
(Rest assured my lap is not actually facing Netflix at all times of the day..).
I dislike it for the fact it brings out the laziness in me and encourages the unnecessary spending of money (Ubereats does not support a desire to grow one's house deposit, let's be honest). It's become too easy to hit a button on the phone, particularly when there's (seemingly) no transaction.
So it is that I have recently become accustomed to whipping up this Crispy Salt & Pepper Tofu dish, more so when I feel a takeaway urge coming on. It scratches the 'just a little bit naughty' itch that take outs seem to temper, and can be thrown together and on your lap within ten minutes flat.
It also eases the tension between myself and my savings account, being somewhat cheaper to throw together (than the bowls that miraculously appear at my door).
200 grams firm or hard tofu (more for heftier appetites), sliced and cut into cubes 1 heaped tablespoon tapioca or arrowroot flour 1 dessert spoon coconut oil 1/3 teaspoon ground turmeric 3 good pinches of sea salt Ground black pepper
Put a small frying pan on the stove on medium to high heat and give it time to get really hot.
Combine your flour, turmeric, salt and lots of ground pepper in a bowl. Add your cubed tofu and tumble it around, coating it evenly in the flour mix.
Add the coconut oil to the frying pan and when fully melted and hot, gently tip in the tofu cubes. Leave it to fry for 3-4 minutes on one side. When browned turn the cubes over to fry 3-4 minutes on the other side. The tofu is done when it's browned both sides.
Remove from the heat and add to a salad or veggie stir fry of choice.
Not so long ago, I got to creating some Homemade Fruit Gummies. The good kind... made from gut lovin’ high quality gelatin, essential oils and a glut of organic lemons from my tree.
Then the very clever Sarah Hopkins from insta @redladybird.wellness - now that's a stunning insta account if you've ever seen one - took it up a notch and made these amazing Orange and Dark Chocolate Jaffa Cakes. Up a notch and some!
I mean, SERIOUSLY? The pics say it all (and full credit to Sarah for these beautiful shots too). Just glorious. I'd say chocolate and orange is one of the best food combos in the world, don't you think?
Now don't be fooled. As luscious as they look, they are incredibly simple to make. Not to mention really good for you! With minimal prep and a little stirring, blitzing, melting and drizzling, you have yourself one helluva gut healing treat (especially if bone broth isn't your thing).
It's as easy as 1, 2, 3
It really is.
Make the base and press into silicon moulds
Fill with the gelatin mix (no need to stick with just orange either - you can experiment with flavours here!)
Smother with good quality dark chocolate
So, so easy but here are more detailed instructions for you (... and one starting tip! Feel free to play around with how many layers of dark chocolate you add - below the base at the start, between the base and the layer of gelatin in middle - not just the final smothering at the end of this recipe).
Ingredients for base:
1 cup raw nuts 1 tablespoon nut butter 1 tablespoon melted coconut oil
Blend your chosen variety of raw nuts, just enough so that they retain some texture, then add the nut butter and coconut oil. Blend briefly until it all combines into a workable consistency.
*Any type of nuts and nut butter can be used in the base but maybe don’t use too many different types here. Sarah used macadamias, pistachios and almond butter.
Press the mixture firmly into silicon moulds, freeze briefly to set before adding the Homemade Fruit Gummies (gelatin) layer then pop them back in the freezer for about 15 minutes to set the gelatin mixture.
Melt the dark chocolate: fill the bottom of a saucepan with an inch or two of water and bring the water to a simmer over medium-high heat. Transfer the chocolate into a heatproof bowl and set this over the simmering water. Let the chocolate melt, stirring occasionally, until no more lumps remain. Remove the bowl with the chocolate from the heat and let it cool slightly.
Gently remove the gelatin-nut base from the moulds and SMOTHER with dark chocolate.
Let the chocolate set - you can put them on baking sheet in the fridge for a bit to speed this along if you like - then step back and stare in wonder at the magic you have just made in your very own kitchen!
Impressive, huh? I really hope you enjoy them. And if you find an unbeatable flavour combination, please do share it and leave a comment below.
Purchasing essential oils.
If you would like to purchase your very own doTERRA essential oils at wholesale price (25% off RRP) I can help you kick start your journey and provide you with all the information you need to make sure you are using them safely and effectively. Join my oily tribe and get me as your oily coach, access to my closed Facebook group join in on any number of my online and at home community workshops to further your knowledge.
A mango, in my opinion, is like a ray of summery sunshine, begging to be devoured. On the weekend, I bought my first mango of the season - always a special occasion!
As I walked home from the store I got to thinking that a). it's high time I got back into my kitchen and started flexing my creative muscle (before it disappears entirely) and b). I should make this delicious juicy fruit the hero of a swanky new dish. (I also got to thinking that c). I should set my mind to some weeding but meh, there's plenty of time for that)
This recipe has been inspired by the insanely clever and inspirational Yotam Ottolenghi, adjusted for a slightly healthier take for the THI community. I've included some optional additions to inspire your own creativity, but rest assured this gluten free salad is a flavour sensation, just as it is.
Recipe note: you can go nuts with the herbs, don't be scared! Small or large bunch, this salad is better the more you add.
Serves 4 as a substantial side dish, 3 as a main.
For the dressing: 1/2 cup rice vinegar 1/4 cup coconut sugar 1/2 teaspoon sea salt 2 garlic cloves, crushed 1 teaspoon sesame oil 1 long red chilli, finely chopped (1/2 if you prefer your heat mild) 1 lime - juice and grated zest
For the salad: 250g soba (buckwheat) noodles 3 tablespoons of coconut oil, plus more if necessary 2 eggplants 1 ripe mango, cut into slices or 1cm cubes 1 bunch basil, leaves removed, roughly chopped 1 bunch coriander, roughly chopped (leaves and stems) 1/2 red onion, finely sliced
Optional extras (for a more substantial main). Coconut oil fried firm tofu (as per photo) Grilled prawns 2-3 tablespoons toasted sesame seeds
To make the dressing: Combine the vinegar, coconut sugar and salt in a small saucepan and gently heat until the sugar has dissolved. Remove from the heat and add the garlic, sesame oil and chilli. Once cooled, add the lime juice and zest.
Heat a large frying pan on medium to high heat. Once hot add the coconut oil and allow to heat. Then, depending on the size of your pan, cook the eggplant in a couple of batches until browned. You may need to add a little more coconut oil if cooking in batches. Put the eggplant in a colander, sprinkle liberally with salt and allow it to drain.
To make the salad: Heat a pot of salted water until boiling on the stove and cook the soba noodles for 6-8 minutes, stirring occasionally. Don't cook for too long, you want a lovely chew. Drain and rinse well under cold water, until it runs clear. Leave to drain well.
Grab a mixing bowl and combine the noodles with the mango, eggplant, dressing, onion and three quarters of the herbs. Set the dish aside for at least an hour to give the noodles time to marinade in the delicious sauce. Once you're ready to serve, mix through the rest of the rest herbs.
Top with coconut oil fried tofu or grilled prawns for a lovely protein boost.
Now go away and devour and please, report back and tell me just how much your taste buds loved it!