Coconut Macaroons

Ingredients

2 egg whites

2 1/2 cups unsweetened shredded coconut

Pinch of salt

1/4 cup of honey

Method

Whisk together egg whites in a medium bowl

Add in honey

Whisk in the salt and add in shredded coconut

Place in the fridge for 1/2 an hour

Use a spoon to create walnut sized balls with a flat bottom

Place on to baking paper/ aluminium foil and bake for 10-12 mins at 180 degrees, until golden

Silver beet and Dutch Carrot Salad

Leafy green vegetables support the health of our bodies in a number of ways.  Dark leafy green vegetables, like spinach, kale and collard greens, are high in calcium, magnesium and B vitamins. The B vitamin group is responsible for the health of our nervous system.It's no surprise that they contain a number of nutrients that are clinically proven to boost our moods and improve vitality.  When a deficiency is present, we may suffer from feelings of depression, irritability and mental fatigue.  The calcium present in leafy greens sends a signal to your brain to release happy neurotransmitters; and with just as much absorbable calcium as dairy, you're guaranteed to feel the good vibes pulsing within.  Magnesium, found abundantly in dark leafy greens, helps to produce and support seratonin in the brain; thus improving our mood. 

Make sure to eat a serving of dark leafy vegetables everyday.

Ingredients

1 bunch of dutch carrots

1/2 bunch of silver beet

2 beetroots

1/2 purple cabbage
1 chilli

salt, pepper and olive oil to taste 

Method

Cut carrots into halves and roast in the oven with garlic, salt, pepper and chilli. This should take between 45 mins and 1 hour.

Peel beetroot and grate in raw.

Grate purple cabbage.

Cut silver beet to small pieces and add in raw.

After the carrots have cooked let cool and add into salad.

Yum this salad is amazing and perfect for passover!

Passover Recipes

Eggy Beef Stir Fry

1 bunch of broccoli

Handful of snow peas

1/2 onion

1 clove of garlic

1 green capsicum

250 grams of beef mince 

1 Egg

Handful of mushrooms

2 chillies 

Heat wok and add onions and garlic

Add beef, cook until there is no red meat showing

Add in greens and cook until tender (do not overcook greens to avoid nutrient loss)

Add in egg at the end and keep stirring till it has covered the ingredients

And there you have it; a simple stir fry

Apple and pear compote

8 apples peeled cored and cubed

2 pears peeled cored and cubed

2 cups of water

1/2 vanilla bean

1/2 teaspoon of cinnamon

1 cinnamon stick

1/2 teaspoon of ground nutmeg

1/2 cup of honey

1/2 lemon

In a large saucepan, combine water, honey, vanilla bean, seeds, cinnamon and nutmeg. Bring to the boil. 

Boil gently until the honey is dissolved and the mixture thickens slightly, usually about 5 minutes. 

Add the apples and return to the boil. Lower the heat and simmer, stirring occasionally, until the apples are very tender and the mixture thickens, usually about 20 minutes.

Remove from the heat and discard the cinnamon  stick. Let cool to room temperature before serving. 

Roasted Purple Carrot

Purple carrots are a beautiful carrot, I love them so much. The purple pigment is anthocyanins the same as blueberries, grapes and eggplant skin which is high antioxidants that help protect against heart disease and high blood pressure. They may also assist in free redical damage which has been linked to cancer, heart disease and eye disorders. Although they can be hard to come by you can find then from any good fruit and veg store or health food store.

Ingredients

About 6 carrots

Olive oil

handful sesame seeds

1 big chilli

1 clove crushed garlic

Fresh basil

Method

Place them in baking tray 

Put all ingredients into tray and toss

Cook for about an hour at 180 degrees or when tender

Sprinkle sesame seeds to serve

Coconut mid afternoon pick me up

There is no better way to restore, rejuvenate and revitalise your body then a smoothie. Juicing fruits and vegetables make it easier to digest and reaches your cells in 15 minutes! This process helps detoxify tour liver and allows for your body to absorb nutrients quicker! This recipe is a sweet pick me up that is quick and easy.

What you will need:

Coconut milk

Cocoa powder

Berries (frozen or fresh)

Flaxseeds

1 banana 

Blend in a blender until smooth.

Brown Rice Balls

Ingredients:

1 small onion finely chopped

2 cloves of garlic

1 tsp grated ginger

1 cup of grated carrot

1 tsp organic coconut oil

¼ cup organic hulled sesame seeds

1 cob of corn 

2 cups of cooked pumpkin (roughly mashed)

I cups of organic brown rice 

150g basic marinated tempeh (chop finely)

¼ cup organic chia seeds

¼ cup organic sunflower kernels

1 cup of organic hulled sesame for rolling

2 tbls tamari 

Method

Preheat oven to 180◦C. 

Cook the rice & pumpkin and set aside. Combine oil, garlic & onion in a saucepan & cook for 2-3 minutes. Add carrot & corn & cook for a further 3-4 minutes or until soft.

Place chia, sunflower & sesame seeds in a blender & blend for about 1 minute.

Combine all ingredients together in a large bowl & mix through well. Knead the final mixture really well. 

Roll into balls about the size of a  tennis ball. Roll in sesame seeds & bake in the oven for approximately 30- 40mins or until golden.

Nuts and Bolts of Nuts and Seeds

Nuts and seeds are an important part of our diet. Including ORGANIC, RAW nuts and seeds are crucial for maintaing nutritional value. They provide protein, iron, zinc and  because they are polyunsaturated they tend to lower blood cholesterol.

NUTS

Nuts are high in monounsaturated fats which protect us from illness's such as heart disease. They are also very high in protein especially and rich in copper, magnesium and calcium. Nut are also high in fiber, selenium and Vitamin E especially almonds.

Five nuts to incorporate:

Almonds

Brazil Nuts 

Pecans 

Walnuts

Pine Nuts

SEEDS

Seeds are also high in vitamin E, fiber, and essential fatty acids contributing to keeping your heart healthy and brain functioning. Seeds are a valuable addition to your diet to assist in weight management to. There are few seeds which are considered "super foods" meaning they are nutritionally complex and have disease preventing properties.Furthermore, seeds contain protein, zinc, and a variety of other minerals and nutrients that are important to the proper functioning of your body. Once adopted into your diet, organic, raw seeds will become an important asset to a healthy meal plan. 

Five Seeds to incorporate:

Sunflower Seeds

Sesame Seeds

Hemp Seeds

Chia Seeds

Pumpkin Seeds