Fragrant Coconut Beef Curry
This healthy and delicious creamy curry is perfect to warm your soul this winter. Made with nourishing ingredients, this recipe is paleo friendly, gluten free, dairy free and sugar free. As we slow down in winter so does our digestive system, we want easy to digest, warm, soft foods to nourish our bodies.
1. In a large heavy-based saucepan, heat coconut oil and and sauté onions for 2 minutes over medium heat until soft.
2. Add garlic and spices. Stir over low-med heat for 1-2 minutes or until fragrant. Add beef and brown for 2-3 minutes.
3. Add coconut milk and bring to a simmer. Cover and simmer for 1 - 1.5 hours or until meat is tender.
4. Check curry for seasoning and adjust by adding extra salt if needed. Serve with steamed rice or cauliflower rice.
6. Top with fresh coriander and lime wedges and fresh chilli for freshness.
- 1 tbsp coconut oil
- 1 brown onion, chopped
- 3 garlic cloves, crushed
- 2 tsp curry powder
- 1 1/2 tsp ground coriander
- 1 tsp ground cumin
- 1 tsp garam masala
- 1 tsp paprika
- 1 tsp cardamom
- Pinch chilli powder (to liking)
- Pinch salt
- 1 kg organic beef chuck (cut into 2-3 cm cubes)
- 1 x 400mL canned coconut milk (I use the brand Ayam)
- fresh coriander
- Fresh lime wedges to serve
1. In a large heavy-based saucepan, heat coconut oil and and sauté onions for 2 minutes over medium heat until soft.
2. Add garlic and spices. Stir over low-med heat for 1-2 minutes or until fragrant. Add beef and brown for 2-3 minutes.
3. Add coconut milk and bring to a simmer. Cover and simmer for 1 - 1.5 hours or until meat is tender.
4. Check curry for seasoning and adjust by adding extra salt if needed. Serve with steamed rice or cauliflower rice.
6. Top with fresh coriander and lime wedges and fresh chilli for freshness.
Pea and Ham Soup
1 ham hock 750g
1 1/3 cups of green split peas
2 carrots
2 celery sticks
2 cloves of garlic
1 brown onion
2 litres of water
Method:
In a big pot, add olive oil, onion, garlic, carrot, celery, cook for 10 minutes or until vegetables are soft and onion is opaque. Add split peas, ham hock and water. Bring to boil and then lower heat and simmer 2-2.5 hours.
Once cooked, remove hock and pull meat apart (it should just fall off the bone)
Let soup cool and blend till smooth, season to taste and add ham hock meat. Enjoy.
1 1/3 cups of green split peas
2 carrots
2 celery sticks
2 cloves of garlic
1 brown onion
2 litres of water
Method:
In a big pot, add olive oil, onion, garlic, carrot, celery, cook for 10 minutes or until vegetables are soft and onion is opaque. Add split peas, ham hock and water. Bring to boil and then lower heat and simmer 2-2.5 hours.
Once cooked, remove hock and pull meat apart (it should just fall off the bone)
Let soup cool and blend till smooth, season to taste and add ham hock meat. Enjoy.
High Protein Baked Cheesecake
CRUST:
1 1/4 cups rolled oats
2 tablespoons chia seeds
2 teaspoons coconut sugar
1 teaspoon cinnamon
2 tablespoons melted butter
2 tablespoons milk
FILLING:
1 (16-ounce) container reduced-fat cottage cheese
1/3 cup nonfat plain Greek yogurt
2 tablespoons maple syrup
1 teaspoon pure vanilla extract
2 large eggs
1 tbs maple syrup and 1/4 cup mixed berries (microwaved and mashed to puree)
Preheat oven to 180 degrees. Mix all crust ingredients and press into cake tin, bake for 10 minutes 180 degrees.
In a blender or food processor, blend filling ingredients until smooth. Pour filling onto the baked crust. Mix swirl ingredients (maple syrup, mixed berries). Drizzle over filling and then run a knife or toothpick through it to create a swirl. Return to oven and bake for 45 minutes or until no longer jiggly in center.
1 1/4 cups rolled oats
2 tablespoons chia seeds
2 teaspoons coconut sugar
1 teaspoon cinnamon
2 tablespoons melted butter
2 tablespoons milk
FILLING:
1 (16-ounce) container reduced-fat cottage cheese
1/3 cup nonfat plain Greek yogurt
2 tablespoons maple syrup
1 teaspoon pure vanilla extract
2 large eggs
1 tbs maple syrup and 1/4 cup mixed berries (microwaved and mashed to puree)
Preheat oven to 180 degrees. Mix all crust ingredients and press into cake tin, bake for 10 minutes 180 degrees.
In a blender or food processor, blend filling ingredients until smooth. Pour filling onto the baked crust. Mix swirl ingredients (maple syrup, mixed berries). Drizzle over filling and then run a knife or toothpick through it to create a swirl. Return to oven and bake for 45 minutes or until no longer jiggly in center.
Keto Banana pancakes with Pb&J
2 bananas mashed
1 cup of almond meal
1/3 cup of greek yoghurt
2tbs honey
3 large eggs
1tsp of vanilla extract
Mix together and spoon into hot frying pan with coconut oil. Top with peanut butter and defrosted frozen berries.
1 cup of almond meal
1/3 cup of greek yoghurt
2tbs honey
3 large eggs
1tsp of vanilla extract
Mix together and spoon into hot frying pan with coconut oil. Top with peanut butter and defrosted frozen berries.
Nanna's Homemade Soup - My way!
|
1 cup of soup mix
4 carrots grated 2 medium potatoes cut into 1/4 5 spring onions 1 ham hock Rinse soup mix till water is clear. In a big pot add soup mix, ham hock and top with water to 3/4 filled. Bring to boil and then add vegetables simmer for 45 minutes. season with salt and pepper to taste. Cut meat from bone and enjoy! |
Essential Oils to get you through winter
The seasons are changing, leaves are beginning to fall, and you’re starting to wonder how you’re going to get through the cooler months! This box contains Easy Air, Easy Air Touch, Peppermint, Lavender, Eucalyptus, Tea Tree, OnGuard Sanitising Spray, OnGuard Touch and Easy Air Lozenges. These natural products are here to help you open your airways, clear your nose, soothe your sore throat, aid in a restful sleep and kill all bacteria in and around your house.
Blackbean Brownies
This healthy Easter treat, will leave you indulged without feeling guilty. Full of fibre to aid in digestion, high in protein to help balance and control blood sugar levels and no refined or artificial sugars.
Approx. 1 1/3 cans of black beans, drained and rinsed (the blog recipe says 1 can, but I don't think that's enough)
2 large eggs
1/4 cup cocoa powder
2/3 cup honey (I use runny honey)
1/3 cup coconut oil (or butter)
1/2 tsp baking powder
pinch of salt
4 drops of doTERRA essential oil (optional, I like to use peppermint or cinnamon and wild orange)
1/2 cup chocolate chips (I use chopped up dark chocolate)
1/4 cup extra chocolate chips for the top (optional)
Preheat oven to 180 degrees Celsius. Blend all ingredients except chocolate chips in a food processor or blender until smooth. Stir in 1/2 cup chocolate chips. Pour into a small square cake tin lined with baking paper. Sprinkle optional chocolate chips on top. Bake about 30 mins until a skewer comes out clean. Store in the fridge and INDULGE!!
Approx. 1 1/3 cans of black beans, drained and rinsed (the blog recipe says 1 can, but I don't think that's enough)
2 large eggs
1/4 cup cocoa powder
2/3 cup honey (I use runny honey)
1/3 cup coconut oil (or butter)
1/2 tsp baking powder
pinch of salt
4 drops of doTERRA essential oil (optional, I like to use peppermint or cinnamon and wild orange)
1/2 cup chocolate chips (I use chopped up dark chocolate)
1/4 cup extra chocolate chips for the top (optional)
Preheat oven to 180 degrees Celsius. Blend all ingredients except chocolate chips in a food processor or blender until smooth. Stir in 1/2 cup chocolate chips. Pour into a small square cake tin lined with baking paper. Sprinkle optional chocolate chips on top. Bake about 30 mins until a skewer comes out clean. Store in the fridge and INDULGE!!
Coconut and Berry Chia Parfait
This easy to prepare, delicious breaky treat that is especially good for the kids! You can food prep a bunch of these for the working week, all ready to eat! Full of healthy fats, protein and fresh fruit; keeping you fuller for longer, balancing blood sugar levels and energy to get you through the working day.
1 tbs chia seeds
3 tbs coconut milk
1/4 cup fresh berries
1/2 cup toasted muesli/ granola
100g greek yoghurt
handful of walnuts
maple syrup and berries to top
Mix chia seeds and coconut milk in a glass or bowl and leave to set in the fridge for 30 minutes. Mash 1/4 cup of berries and layer on top of chia, then continue layering muesli, yoghurt, berries, walnuts and drizzle maple syrup
1 tbs chia seeds
3 tbs coconut milk
1/4 cup fresh berries
1/2 cup toasted muesli/ granola
100g greek yoghurt
handful of walnuts
maple syrup and berries to top
Mix chia seeds and coconut milk in a glass or bowl and leave to set in the fridge for 30 minutes. Mash 1/4 cup of berries and layer on top of chia, then continue layering muesli, yoghurt, berries, walnuts and drizzle maple syrup
Bugs-no-More Repellant
10 drops lemongrass essential oil
10 drops lavender essential oil
10 drops geranium essential oil
10 drops peppermint essential oil
10ml fractionated coconut oil
Mix essential oils in a small spray bottle, add fractionated coconut oil and top with water. Shake before use. This beautiful bug repellant not only smells divine but is a gorgeous and effective alternative to toxin-filled store bought repellants.
10 drops lavender essential oil
10 drops geranium essential oil
10 drops peppermint essential oil
10ml fractionated coconut oil
Mix essential oils in a small spray bottle, add fractionated coconut oil and top with water. Shake before use. This beautiful bug repellant not only smells divine but is a gorgeous and effective alternative to toxin-filled store bought repellants.
Natural All-Purpose Surface Spray
Want to reduce chemicals in your house? I know I do!! Are you sick of using chemicals and toxic products in your home? Using essential oils to create your own cleaning spray is not only safe on the environment, but is safe for your family as well. This spray is perfect for cleaning hard surfaces in the kitchen, bathroom, etc.
1/4 cup white vinegar
1 3/4 cup water
30 drops of essential oils (15 drops of lemon and lavender each)
Add all ingredients in a spray bottle and shake well before spray and wiping
1/4 cup white vinegar
1 3/4 cup water
30 drops of essential oils (15 drops of lemon and lavender each)
Add all ingredients in a spray bottle and shake well before spray and wiping
Healthy Muesli Slice
School lunch's are getting harder and harder to fill with all of these new age allergies and intolerances. So here is a quick and healthy snack for the kids lunch boxes.
Kids need energy and brain fuel during school. majority of store bought snacks are full of refined sugar making them hyper for an hour or so and then crashing at 3pm; also full of additives and preservatives which is proven to increase allergies and behavioural issues in our little ones.
Nut-free, dairy-free and refined sugar free. So easy you can get the kids involved in the making too!!!
2 cups wholegrain rolled oats
1/2 cup mixed seeds
1 cup shredded or desiccated coconut
2 cups dried fruit
1 cup of butter
1/4 cup honey
1. Heat oven to 200 degrees Celsius. Place oats and seeds on a tray and cook till oats are golden.
2. Whilst they are in the oven, in a small saucepan on a low heat, melt the butter and honey and stir until combined.
3. Combine fruit, coconut, oats and seeds in a bowl, add the honey butter mixture and mix till combined.
4. On a lined baking tray, lay out mixture evenly and leave to levin the fridge overnight. Cut up into bars or squares.
Kids need energy and brain fuel during school. majority of store bought snacks are full of refined sugar making them hyper for an hour or so and then crashing at 3pm; also full of additives and preservatives which is proven to increase allergies and behavioural issues in our little ones.
Nut-free, dairy-free and refined sugar free. So easy you can get the kids involved in the making too!!!
2 cups wholegrain rolled oats
1/2 cup mixed seeds
1 cup shredded or desiccated coconut
2 cups dried fruit
1 cup of butter
1/4 cup honey
1. Heat oven to 200 degrees Celsius. Place oats and seeds on a tray and cook till oats are golden.
2. Whilst they are in the oven, in a small saucepan on a low heat, melt the butter and honey and stir until combined.
3. Combine fruit, coconut, oats and seeds in a bowl, add the honey butter mixture and mix till combined.
4. On a lined baking tray, lay out mixture evenly and leave to levin the fridge overnight. Cut up into bars or squares.
Raw After Dinner Mint Bark
Here is a delicious chocolate treat you can indulge on without feeling guilty.
1 cup of cacao butter or coconut oil
1 cup raw cacao powder
1/2 cup rice malt syrup or honey
2-4 drops of peppermint essential oil
optional toppings: nuts, seeds, freeze dried fruits
1. Melt cacao butter over a double boiler
2. Remove from heat and whisk in cacao and rice malt syrup, add essential oil and combine
3. Pour onto tray with grease proof paper and add desired toppings
4. Place in fridge till completely hardened. Store in fridge and Enjoy!
1 cup of cacao butter or coconut oil
1 cup raw cacao powder
1/2 cup rice malt syrup or honey
2-4 drops of peppermint essential oil
optional toppings: nuts, seeds, freeze dried fruits
1. Melt cacao butter over a double boiler
2. Remove from heat and whisk in cacao and rice malt syrup, add essential oil and combine
3. Pour onto tray with grease proof paper and add desired toppings
4. Place in fridge till completely hardened. Store in fridge and Enjoy!
Breathe and Relax
There are plenty of ways to relieve stress, and believe it or not just breathing is a proven stress reliever. Slow deep breathing stimulates the parasympathetic nervous system - this calms us down. Long deep breathing, slows heart rate, reduces blood pressure, aids in restful sleep & decreases feelings of anxiety; and better yet, it is FREE and you can use it all the time!
Try this:
1. Inhale deeply through the nose for a count of six (making sure the abdomen expands)
2. Hold the breath for a moment
3. Exhaling completely through the mouth for a count of six
Try this:
1. Inhale deeply through the nose for a count of six (making sure the abdomen expands)
2. Hold the breath for a moment
3. Exhaling completely through the mouth for a count of six
Warm Chocolate Porridge
What more could you ask for breakfast to warm your soul and fill your tummy! Here is this super quick easy and fast recipe, you can have it for break tomorrow!!
1/2 cup rolled oats
1/2 cup your preferred milk
1/2 cup water
2 tsp raw cacao powder
1/4 cup shredded coconut
2 strawberries
1/2 banana
1 tbs cacao nibs
In a small saucepan, on medium heat, add oats, coconut, water and milk. Cook for 4-5 minutes till absorbed and slightly thickened, add raw cacao powder and mix in, take off the heat. Put the porridge mix in a bowl, top with sliced banana and strawberries, raw cacao nibs and drizzle with maple syrup. Sit down, take a breathe and let this warm bowl of goodness take over!
Calories: 464 Carbs: 69gm Fat: 16g Protein: 13gm
1/2 cup rolled oats
1/2 cup your preferred milk
1/2 cup water
2 tsp raw cacao powder
1/4 cup shredded coconut
2 strawberries
1/2 banana
1 tbs cacao nibs
In a small saucepan, on medium heat, add oats, coconut, water and milk. Cook for 4-5 minutes till absorbed and slightly thickened, add raw cacao powder and mix in, take off the heat. Put the porridge mix in a bowl, top with sliced banana and strawberries, raw cacao nibs and drizzle with maple syrup. Sit down, take a breathe and let this warm bowl of goodness take over!
Calories: 464 Carbs: 69gm Fat: 16g Protein: 13gm
Spring Detox Juice
A delicious, easy and nutrient packed juice to get your insides (particularly your digestive and immune systems) bouncing and ready for spring!
1 carrot
1/2 fresh beet with green tops
1/2 lemon
1 inch fresh ginger peeled
1 apple
Juice together and drink chilled, this little beauty will help boost your immune system, increase your circulation, assist in clearer skin, increase digestion and detoxify your liver. YES PLEASE!!!!
1 carrot
1/2 fresh beet with green tops
1/2 lemon
1 inch fresh ginger peeled
1 apple
Juice together and drink chilled, this little beauty will help boost your immune system, increase your circulation, assist in clearer skin, increase digestion and detoxify your liver. YES PLEASE!!!!
Say goodbye to anti-perspirant
Body odour isn't the best topic of conversation but it is one that needs to change. What is B.O? It is the bacteria in your armpits mixed with sweat that gives off a bad odour. This chemical reaction normally starts during puberty and it is part of social expectations to use commercial anti-perspirants to stop sweating and mask the smell, but we haven't thought about how this may effect us. Anti-perspirants leach chemicals into the body via the skin and lymphatic system.
Aluminium- As you know aluminium is a metal and like any heavy metals it accumulates in your body. The aluminium blocks the skins pores and sweat glands and can have detrimental effects on your health. Studies shows a link to breast cancer and Alzheimer's Disease.
Parabens- These synthetic molecules are found in many body and skincare products and can interrupt our hormonal balance,
Look after not just your arm pits but your whole body with a natural, anti-bacterial deodorant, you will still sweat but remember your body needs to sweat, it's your bodies natural way of cooling down. Your natural deodorant will stop the bacteria from building up and going into your skin and will in turn will minimise your body odour.... why wouldn't you?!!
Aluminium- As you know aluminium is a metal and like any heavy metals it accumulates in your body. The aluminium blocks the skins pores and sweat glands and can have detrimental effects on your health. Studies shows a link to breast cancer and Alzheimer's Disease.
Parabens- These synthetic molecules are found in many body and skincare products and can interrupt our hormonal balance,
Look after not just your arm pits but your whole body with a natural, anti-bacterial deodorant, you will still sweat but remember your body needs to sweat, it's your bodies natural way of cooling down. Your natural deodorant will stop the bacteria from building up and going into your skin and will in turn will minimise your body odour.... why wouldn't you?!!
Lemon and Thyme Chicken
Have you been working all day and the kids are starving and you don't have anything organised for dinner? I have you covered with this delicious 30 minute quick and super nutritious dinner..
800g of lean chicken breast fillets (diced)
1.5 lemons (rind grated and juiced)
3 tables of fresh thyme
2 red/yellow capsicums (roughly chopped)
600g pumpkin (roughly chopped)
200g zucchini (1cm slices)
3 tablespoons olive oil
Preheat oven to 180 degrees. Combine olive oil, thyme, and lemon rind and juice in a bowl. Add chicken, pumpkin, capsicum and zucchini, mix all together. Season with salt and pepper. Lay out on a baking tray and place in oven. Cook for 25-50 minutes will chicken and pumpkin is golden. ENJOY!
800g of lean chicken breast fillets (diced)
1.5 lemons (rind grated and juiced)
3 tables of fresh thyme
2 red/yellow capsicums (roughly chopped)
600g pumpkin (roughly chopped)
200g zucchini (1cm slices)
3 tablespoons olive oil
Preheat oven to 180 degrees. Combine olive oil, thyme, and lemon rind and juice in a bowl. Add chicken, pumpkin, capsicum and zucchini, mix all together. Season with salt and pepper. Lay out on a baking tray and place in oven. Cook for 25-50 minutes will chicken and pumpkin is golden. ENJOY!
Get warm with Ginger!!
Are your hands and toes always cold during winter? Are you unable to shake that chill throughout your body? Well here is the herb of all herbs to warm your body and soul during the cold months. Zinger Officianale aka Ginger is a root herb thats health benefits goes on and on and on... It is known to aid in digestive issues, reduce nausea, used for period pain and cramps due to its anti-inflammatory properties and heating up the body as a circulatory stimulant to increase blood flow around the body! Have it as a tea, add it into all of your food, or see your naturopath to see how else you can supplement this wonderful earthy herb!
Kickstart your day!
Here is a quick and easy tonic you can add to your morning ritual to kickstart your digestion and wake up your senses!! Get rid of all the fancy products that increase metabolism, help burn fat and suppress your appetite.
These 2 ingredients are all you need...
1 cup of warm water, 1/2 fresh squeezed lemon, and 1 tsp cayenne pepper.
Lemon is a natural detoxifier, it is alkalising in the body therefore neutralising your body pH level and jammed packed with Vitamin C, antioxidants and electrolytes. Cayenne Pepper stimulates your circulatory system, suppresses appetite, and by increasing your core body temperature can jump start your metabolism.
These 2 ingredients are all you need...
1 cup of warm water, 1/2 fresh squeezed lemon, and 1 tsp cayenne pepper.
Lemon is a natural detoxifier, it is alkalising in the body therefore neutralising your body pH level and jammed packed with Vitamin C, antioxidants and electrolytes. Cayenne Pepper stimulates your circulatory system, suppresses appetite, and by increasing your core body temperature can jump start your metabolism.
Easy home-made cough syrup
Roughly chop a red/brown onion (depending on your taste preference, red is milder). Place onion in a jar and cover with organic honey. Leave for at least 8 hours at room temperature, then strain onion from liquid.
Adult dose- One tablespoon every two hours, children one teaspoon every two to four hours. Allium cepa (onion) is antibacterial, anti-inflammatory and expectorant; this makes it extra good for that annoying cough and sore throat. Honey has been used since ancient times to it antibacterial activity and helps to provide a protective barrier to prevent infection.
Adult dose- One tablespoon every two hours, children one teaspoon every two to four hours. Allium cepa (onion) is antibacterial, anti-inflammatory and expectorant; this makes it extra good for that annoying cough and sore throat. Honey has been used since ancient times to it antibacterial activity and helps to provide a protective barrier to prevent infection.
Clean Banana, Berry & Coconut Bread
2 cup almond flour
1 1/4 cup shredded coconut
1 tsp baking powder
4 mashed bananas
4 eggs
2 tsp lemon juice
1 cup frozen berries
1 tsp vanilla extract
This is a "guesstimate", I don't measure much when I cook, so go by texture of a cake mix.
Pre heat oven to 180 degrees. Mash banana and mix in eggs while lightly beating. Combine dry ingredients. Pour mixture into a lined loaf tin, spread berries over the mixture. Put into oven and cook till firm and golden on top. Enjoy for those late night sugar cravings!
1 1/4 cup shredded coconut
1 tsp baking powder
4 mashed bananas
4 eggs
2 tsp lemon juice
1 cup frozen berries
1 tsp vanilla extract
This is a "guesstimate", I don't measure much when I cook, so go by texture of a cake mix.
Pre heat oven to 180 degrees. Mash banana and mix in eggs while lightly beating. Combine dry ingredients. Pour mixture into a lined loaf tin, spread berries over the mixture. Put into oven and cook till firm and golden on top. Enjoy for those late night sugar cravings!
Water, a vital nutrient.
They don't call it the fountain of youth for nothing! Water is an essential for every metabolic process in the body. The body is made up of 50-75% water. Water is needed to; maintain the health and integrity of every cell in the body, eliminate the byproducts of the bodes metabolism, lubricate and cushion joints, prevent constipation & carry nutrients and oxygen to cells.
Your body is a sponge so it is so be sure to drink a big glass of water as soon as you wake up in the morning after a long sleep! Try and drink approximately 2 litres of water a day, and for every caffeine drink, replace it with an extra glass of water!
Your body is a sponge so it is so be sure to drink a big glass of water as soon as you wake up in the morning after a long sleep! Try and drink approximately 2 litres of water a day, and for every caffeine drink, replace it with an extra glass of water!
Beat the cold!
Tis the season for the cold and flu, but before you go to the doctors for some antibiotics try some of our handy tips.
1. Keep warm, especially your hands, feet and head.
2. Vitamin C and bioflavonoids are a must in winter. They work together to boost and strengthen your immune system.
3. Broths and Soups are a perfect way to feed your body with nutrients and keep the calories down as well warming the soul.
4. Garlic (Allium sativum). Slice it, crush it, eat it whole! It doesn't just keep vampires away but it does kill all those nasty germs we hate. Garlic is antibacterial, antiviral and antimicrobial.
1. Keep warm, especially your hands, feet and head.
2. Vitamin C and bioflavonoids are a must in winter. They work together to boost and strengthen your immune system.
3. Broths and Soups are a perfect way to feed your body with nutrients and keep the calories down as well warming the soul.
4. Garlic (Allium sativum). Slice it, crush it, eat it whole! It doesn't just keep vampires away but it does kill all those nasty germs we hate. Garlic is antibacterial, antiviral and antimicrobial.