I'm Roz, a whole food lover, Nutrition Coach and Registered Nurse. I am passionate about reducing how much processed crappy food we eat and connecting real people with real food to create real health for themselves and their families.
Makes one small pudding 19 cm in diameter, for larger dishes double the recipe.
1/4 fresh pineapple125 g butter, softened (could use coconut oil)1/3 cup coconut sugar (could use brown rice syrup)2 eggs1 cup almond meal1/4 cup tapioca flour (or cornflour)1 teaspoon baking powder1 teaspoon ground ginger
Preheat the oven to 165ºC.Cut the pineapple into two 1.5cm rounds, remove the core and skin and cut into pieces (as shown above).Arrange the fruit at the bottom of a small pie dish (I used a 19cm round ceramic pie dish). In a bowl, beat together the butter and sugar until light and fluffy.Add the eggs one at a time.Fold through the almond meal, flour, baking powder and ginger.Spread this batter over the pineapple using a wet spatula to smooth it down.Bake at 165ºC for 45-60 minutes until the sponge is firm to the touch and golden brown.Allow to cool slightly before turning out onto a plate.Serve with coconut yogurt or cream.
I often find myself trying to reincarnate recipes with a healthy twist.
Doughnuts have been on my list for a while, and I have finally perfected a recipe that works every time.
It also happens to be gluten free, refined sugar free, dairy free and grain free, making them paleo friendly and easy on the digestion.
They are also surprisingly easy to make if you can get your hands on a doughnut pan. Either metal or silicone. They usually come in 6's, this recipe makes 10-12 doughnuts, so either buy two, or reuse the same one again with the remaining mixture. Alternatively simply half the recipe if you only want to make 6.
Ooh and did I mention they are kid friendly too! These doughnuts passed with both my staunch in house critics, and that is saying something!
Vanilla and Chocolate Doughnuts with Walnuts
140 g blanched almond flour60 g tapioca flour50 g coconut flour60 g coconut sugar2 teaspoons baking powder1 teaspoon baking soda2 eggs2 tablespoons coconut oil, melted1 teaspoon vanilla paste1 cup water
100 g dark chocolate, at least 70% cocoa. Ideally sweetened with coconut sugar.1/2 cup chopped walnuts
Preheat the oven to 180ºC.Generously grease the pan with coconut oil, butter or ghee.Sift all the dry ingredients into a large bowl.In a smaller bowl, whisk together the eggs, melted coconut oil and vanilla, then add the water and mix well.Mix the wet ingredients with the dry ones.Spoon two tablespoons full of mixture into each doughnut round.Gently tap the tin to spread the mixture evenly and avoid air bubbles.Place in the oven at 180ºC for 15 - 18 minutes until the doughnuts spring back when touched and golden.Allow to cool completely before icing.
To make the icing...
Break up the chocolate and place into a small pot. Set the pot inside another larger pot with a little water on the bottom.Place this over a medium heat and gently melt the chocolate.Allow the chocolate to cool slightly before pouring over the cold doughnuts.Top with chopped walnuts.
200 g raw cashews50 g oats125 g brown rice flour1/4 teaspoon salt1 tablespoon ground ginger1 teaspoon cinnamon80 g butter, melted60 g maple syrup
Preheat the oven to 170ºC.Grease and line a 28cm tart tin.Grind cashews, oats, rice flour, spices and salt in a food processor until coarsely ground (about 20 secs). Transfer to a bowl. Drizzle in butter and mix with fingers or fork until flour is moist. Add maple syrup and mix until evenly incorporated. The pastry should be moist but not sticky and hold together when pressed.Wash hands and press into greased tart tin using wet fingersPrick base with a fork a few times and bake in the oven at 170 until golden (15 - 20 minutes).
Tip: pour the mixture into the tin and using wet fingers, start my moulding the sides, then work on the centre. It should be around 5 mm thick.
Ingredients for the filling…
4 cups fresh spray free blueberries1/2 cup water 1 tbsp lemon juice1/2 cup coconut sugar2 tbsp cornflour
In a small bowl mix sugar and cornflour until there are no lumps.In a pot place 1 cup of berries, water and lemon juice. Bring to a boil. When berries have burst, add sugar and cornflour. Stir until translucent and sugar dissolved, then add remaining 3 cups of berries and mix briefly.Pour into cooled tart case and chill.Serve with coconut yogurt or cream.
1 can red kidney beans, drainedchipotle peppers in adobo sauce to taste (optional)
3 sweet potatoes, cut into wedges
Preheat the oven to 200ºC.Line a baking tray with baking paper.Place the sweet potato wedges on the tray and drizzle with olive oil and a sprinkling of sea salt.Roast in the oven for 20 minutes until soft and golden.
While the sweet potatoes cook...
Heat olive oil in a large heavy based saucepan.Add the onion and cook until soft.Add the garlic and stir for a further minute.Add the mince and break apart and brown on a high heat.When the beef is brown and any liquid has evaporated, stir through the spices and oregano along with the salt.Pour in the passata and broth.Lower heat and reduce. Stirring occasionally.Finally add the beans and spicy chipotle pepper if you desire a little extra heat.
Serve with guacamole and a simple tomato, coriander a red onion salsa, crispy kale and extra jalapeño's.
Preheat the oven to 200ºC and line a baking tray with paper.Place all the base ingredients into a large bowl and mix well using a whisk.Pour out the mixture on to the baking tray and dot with the olives. (It will be quite runny and spread out into a pizza shape).Place into the oven and bake for 15 - 20 minutes until beginning to brown.Remove from the oven and top with crushed garlic, olive oil, salt and rosemary.Return to the oven for a further 5- 10 minutes until sizzling and golden.
This glorious golden lemon curd is made simply with wholesome ingredients. It also makes the perfect homemade Christmas present.
4 medium eggs100 g mild honeyzest of 3 lemons70 g coconut oilJuice of 2 lemons
Put all the ingredients into a small pan and stir over a low heat until thick.This can take 10 - 15 minutes.Transfer the hot mixture to an airtight container or a sterilised jar.If sealed in a sterilised jar, the curd will keep refrigerated for up to 3 months. If not sealed and sterilised or once opened, it will last for a week in the fridge.
You and your family are going to love this recipe.
Not only are these cupcakes truely delicious, but they happen to be grain free, gluten free, refined sugar free and dairy free.
Why do I care that they don't contain these ingredients?
Well, from my own personal experience, what I've seen in my family as well as those whom I've worked with, gluten, dairy and refined sugar increases levels of systemic inflammation, skews gut microbiome population towards the "bad guys" and creates unstable blood sugar levels.
All this is not ideal, especially if consumed regularly.
Your typical "healthy " day could in fact by highly inflammatory. Think about it, Weetbix and milk for breakfast, ham and cheese sandwich for lunch, pasta with cheese for dinner.
On the face of it, these food look pretty healthy, however, more and more research is suggesting that this type of eating is contributing heavily to the epidemic of chronic disease we are seeing today.
I'm not saying that you should never have these foods, only that they have become so "ingrained" in our way of life that we are heavily over-consuming them. They also have the tendency to take the place of other foods which would be much more nutrient dense and satiating.
My recommendations for a "healthy" day would look more like this.
Green smoothie or eggs for breakfast, large salad with olive oil dressing and nuts and seeds for lunch and for dinner chicken thighs with sweet potato and vegetables roasted in olive oil.
You can see the difference clearly can't you?
One of the first steps to changing the way you eat, is finding healthier replacements for your "treat" food.
This way you realise that you can still have treats and stay on track at the same time.
Also, for your children, you will find that baking at home and changing the way you bake, will have positive effects on their behaviour and overall health.
If you have tried "healthy baking" before with mediocre results, I suggest you give these a go.
I think you will be pleasantly surprised with the results.
(makes 12 cupcakes)
120 g almond flour80 g tapioca flour60 g coconut sugar30 g coconut flour30 g cacao/ cocoa powder1 teaspoon baking soda2 teaspoons baking powderpinch salt2 eggs1 cup water2 tablespoons coconut oil (melted)1 teaspoon vanilla paste
Preheat the oven to 180ºC.Line or grease a 12 hole muffin tin.Sift together all the dry ingredients into a large bowlIn another bowl whisk together the eggs, water, coconut oil and vanilla paste.Add the wet to the dry and mix well.Spoon into prepared muffin cases.Bake at 180ºC for 15 - 18 minutes.Cool before icing.
Chocolate Ganche Icing
100g dark chocolate (dairy free, I used Lindt 85% )1/4 cup coconut cream2 tablespoons maple syrup
In a small sauce pan add all the ingredients and on a very low heat whisk together until thick.Dollop onto the top of the cooled cupcakes and spread using the back of a spoon.
This smoothie is packed with anti-inflammatory goodness. Bromelian, which is present in pineapple is known to reduce inflammation and swelling — particularly of the nasal passages. Bromelain is also used as a digestive aid for osteoarthritis and to reduce soreness in aching muscles.
Believe it or not I've also added Bone Broth, but before you freak out at thought of it, hold on, you can't taste it, and it is so very good for you.
Snuck in as well is a decent dose of Turmeric, which is well know for it's amazing anti-inflammatory properties and chia, coconut and cashew for a hit of healthy fat and fibre.
Honestly give it a go, you will love it!
2 tablespoons lime juice2 teaspoons fresh turmericgrind of black pepper (this aids in curcumin absorption)1 cup of chopped fresh pineapple1/4 cup coconut cream2 tablespoons chia seeds2 tablespoons cashew nuts
This salad is a real crowd pleaser, perfect for taking to BBQ's and picnics this summer.
I wrote this recipe for my friends at Restore Bone Broth,as we are both always looking for ways to incorporate healing broths into what we eat, I decided to cook the millet in chicken broth. This not only amps up the flavour, but gives your guts a real boost of nutrients to aid healthy growth and repair.
1 cup millet, rinsed2 cups (500 ml) Restore Cheeky Chicken Broth2 teaspoons fresh turmeric, finely grated1 teaspoon sea salt
juice and zest 3 lemons1/2 red onion, finely diced1 cup dates, chopped2 teaspoons ground cumin2 teaspoons ground coriander1 teaspoon cinnamon2 teaspoons sweet paprika1 teaspoon salt4 cloves garlic4 tablespoons olive oil
1 cucumber, diced2 cups cherry tomatoes, cut in half1 cup almonds, toasted and chopped1/2 cup chopped parsley1/2 cup chopped coriander1/3 cup chopped mint
Place your rinsed millet into a medium sauce pan and add the broth, turmeric and salt.Bring to a boil then cover and reduce the heat to low.Cook for 15-20 minutes until tender.Fluff with a fork and set aside to cool.In a large bowl add the lemon juice and zest, onion, dates, spices, salt, garlic and olive oil.Mix and allow to sit for 15 minutes while your millet cooks/cools.Add to the bowl of spices etc, the cooled millet, cucumber, tomato, almonds and herbs.Toss gently.