Coconut Yoghurt Rosemary Mayonnaise

This is such a delicious vegan probiotic mayonnaise made from coconut yoghurt

 Coconut Yoghurt Mayonnaise Recipe

Coconut Yoghurt Mayonnaise Recipe

Ingredients:

1 1/2 cups coconut yoghurt

1 tablespoon very finely chopped fresh rosemary

1 small handful baby spinach

1 Tsp Sea Salt

1 Desert spoon lecithin

1 lemon juiced

1 generous Tsp dijon mustard

1 dash apple cider vinegar

Method:

Place all ingredients in a blender for 1 minute or use a stick blender, store in the fridge for up to 2 weeks.

Vitamin C Serum For The Face

 World`s Best Vitamin C - China Free

World`s Best Vitamin C - China Free

NGREDIENTS:

Directions:

  1. Using a bowl and a whisk, blend vitamin C powder and filtered water.

  2. Add the aloe vera gel. Blend again.

  3. Add the vitamin E oil and frankincense. Mix all ingredients until well blended.

  4. Using a funnel, transfer the serum into small amber bottle to help reduce light exposure.

  5. Apply at night, making sure to remove in the morning since it can cause sensitivity when exposed to the sun.

  6. You may want to start with every other night to make sure your skin responds well. Results are usually noticeable within a few weeks up to 3 months.

1. Prevents Changes Due to Photoaging

Because vitamin C is a potent antioxidant, it’s a great option to treat and prevent effects of photoaging. A study of 19  patients between the ages of 36 and 72 years who had Fitzpatrick skin types I, II and III, and mild to moderately photodamaged facial skin were assessed. The study showed significant improvements by about 68–74 percent improvement in their skin after three months of use of ascorbic acid application. The review showed significant improvement in fine wrinkles, texture and skin tone of photodamaged skin. (2

2. Reduces Hyperpigmentation

Though hyperpigmentation is relatively harmless, it can cause those unsightly dark spots on the skin, especially the face and hands. Basically, patches of skin appear darker in color. This happens when there is an excess of melanin that creates deposits in the skin.

You may have heard of age or “liver” spots. These are the visible signs of hyperpigmentation and typically caused by damaging sun exposure. Vitamin C is an antioxidant that helps brighten the skin through what is called tyrosinase inhibitors. These little inhibitors help prevent the development of excessive amounts of melanin. (3) (4)

3. Provides Essential Collagen Support

Vitamin C helps develop healthy collagen by teaming up with certain enzymes that are responsible for the effectiveness of collagen molecules. As such, it helps provide support for connective tissue plus the healing of wounds and blemishes on the skin.

Additionally, vitamin C plays a role in collagen synthesis by enhancing the collagen “gene expression” and overall regulation of collagen synthesis. Scurvy, as mentioned above, is due to impaired collagen synthesis — or the result of too little vitamin C. While scurvy is not heard of as much today, it brings awareness to the power of a DIY vitamin C serum for the skin and the importance of collagen support. (5

Coconut Yoghurt

coconut yoghurt.jpg

Coconut Yoghurt Recipe:


1. One batch coconut kefir


2. Once you have made coconut kefir, strain and save the grains for another batch or make a batch of almond milk kefir and store in the fridge up to 2 weeks.


3. Place your coconut kefir in a wide mouth lead free jar, add 1 teaspoon of citrus pectin, stir then blend for 1 minute with a stick blender.  Place in the fridge to chill for 4 hours.


You can either continue to make the yoghurt this way or you can make another 2 batches by the following method then go back to the kefir method.


1. Leave 1 - 2 tablespoons coconut yoghurt the the jar


2. Add 1 can or organic light coconut milk Ayam brand.


3. Add 1 teaspoon Citrus Pectin, stir and blend for 1 minute with the stick blender.


4. Leave yoghurt on the benchtop for 8 hours to ferment then taste it to make sure it is sour. If not sour, leave it to ferment a few more hours and check again.


5. Place yoghurt in the fridge to set for 4 hours. It will continue to slowly ferment in the fridge so by 7 days it will be quite sour but still edible. You can sweeten with stevia or use in dips. 

Traditional SauerKraut Low Salt Version

 Traditional Sauerkraut has 2.5 Tablespoons of salt per cabbage! Here is a delic low sodium version

Traditional Sauerkraut has 2.5 Tablespoons of salt per cabbage! Here is a delic low sodium version

Ingredients:

Directions:

Mix starter culture in 1 glass of water with acacia fibre to activate, set aside. Mix salt with the other glass of water, stir to dissolve. Place shredded cabbage in a large bowl and add the salt water, massage well.  Leave for 1 hour. Add the  culture starter, chopped dill, spices and brown seaweed extract and massage again.  Pack into clean lead free glass jars and leave 3 cm from the top.  Place the silicon pickle pipes and glass weights on the jars. Place into an esky to ferment for 6-7 days. Once fermented, remove the silicon pickle pipes and glass weights and place a permanent lid on the jar.  Store in the fridge. Try to use within 2 months but will last up to 9 months.  

Cultured Veg with Orange Recipe - Biotin & vitamin C

 

Probiotic Hummus

Hummus.jpg

Ingredients:

  • 1 Can chickpeas (preferably sprouted and cooked)

  • 2 - 3 cloves fermented garlic

  • 1/4 teaspoon celtic sea salt, black pepper to taste or cayenne pepper

  • 6 tablespoons Olive Oil

  • 4 tablespoons lemon juice

  • 2-3tablespoons tahini

  • 1 tsp cumin

Blend all ingredients well and add a small amount of liquid from the tin if needed.  Serve with flax crackers or vegetable sticks.

Watercress Fennel Salad

Watercress, red radicchio, chilli and orange zest are high in anti-oxidants.  This is a delicious crunchy salad.

Ingredients:

1 Fennel bulb finely shaved

1 zest of orange (wash the wax off first with castille soap)

1 Whole orange finely shaved

1 Bunch watercress chopped

1/2 red onion shaved

1/4 tsp chilli flakes

4 Red radicchio  leaves torn

1 Tsp Sunflower seeds

Dressing: Oil free orange dressing

 

 

 

Fennel Swiss Chard

A delicious way to eat your dark leafy greens

Ingredients:

  • 1 Bunch swiss chard, stems removed & chopped
  • 1 cup frozen chopped onion
  • 1/2 red capsicum
  • 1 Tsp fennel seeds
  • 1/2 Tsp chilli flakes
  • 1 Tbsp salt reduced vegetable stock

 

Instructions:

  • In a dry non stick pan on medium heat toast the fennel seeds until you can smell their aroma, add the onions, capsicum & chilli flakes & sauté` until their is a little colour on the onion.  Add the swiss chard to the pan and toss through with the stock, put a lid on for 5 mins & serve.

 

Hearty Yellow split Pea Soup

Ingredients:

  • 1 Kg yellow split pease soaked overnight, rinsed & drained
  • 1 clove garlic
  • 1 Cup chopped onion
  • 2 chopped carrots
  • 2 chopped celery stalks
  • 1 Tsp smoked paprika
  • 1 Tsp oregano
  • 4 cups finely shredded kale
  • 8 cups water
  • 1 salt reduced vegetable stock or make your own stock

 

Instructions:

  • Into the instant pot pressure cooker (or standard large pot) add all ingredients except kale
  • Cook on manual setting 10 minutes, switch off & wait for pressure to come down - 10 mins approx. add the kale and stir through. Optional - to use a stick blender to puree.  Conventional Pot - simmer on low for 20-30 minutes until peas are cooked through, stir in the kale & serve.

Broccoli Tahini Pate`

Not everyone likes sauerkraut so I have tweaked a delicious recipe taught at the Living Light Culinary Institute (where raw food chefs go to train) & have turned it into a tasty pate that you can use on breads, wraps like cos lettuce leaves/blanched swiss chard leaves, use as a dip, on breads, add to pizza after baking & cooled or add it to other proteins as a topping. Tahini is high in fat, so this is a treat and not to be consumed all the time. 

Ingredients:

3 Cups broccoli florets (use the stem for smoothies)

1/3 cup hulled tahini

Tbsp spring onions chopped

 Tbsp golden ground flax seeds (only freshly ground will give you the health benefits)

1 Tbsp nutritional yeast flakes

1 Tbsp tamari (salt reduced)

1 Tbsp psyllium husk

1 Tbsp Dijon mustard

1 Clove garlic (or 2 if you want a garlic hit)

Large pinch cayenne

Salt to taste 

 

Method:

ill the kettle and bring almost to  boiling point, place broccoli in a large bowl and cover with the hot water for up to 1 minute only (you don't want the broccoli to cook), drain & plunge into cold water to stop cooking. Drain well & shake off excess water and into the blender it goes with all the other ingredients. Use within 3 days. 

Lentil Stew

Ingredients:

3 cups sprouted lentils

2 cups butternut pumpkin chopped into small chunks

1 onion diced

1 garlic clove crushed

3 celery stalks sliced

1 small eggplant diced

1 tomato chopped

1 salt reduced vegetable stock cube

1 Tsp ground cumin

1L water

1/2 bunch kale stalks removed and chopped

Sea salt & ground pepper

Method:

In a large risotto pan dry sautee` the onion until soft, add the other vegetables, cumin & sauté for 5 mins. add the lentils, water and stock cubes, simmer until cooked.  Do Not Add  salt & pepper until the lentils are cooked through to very soft. Serve with salad.

 

 

Spicy Kidney Bean & Zucchini

Ingredients:

4 cups well cooked kidney beans - should be soft right through (not tinned - they are not prepared correctly for digestion & may contain lots of salt & sugar) Here are instructions on how to soak & cook beans correctly.

1 large Bottle organic tomato sauce

2-3 Tblsp tomato paste (salt reduced)

2-3 Zucchini hoped into chunks

2 cups water with 1 organic salt reduced vegetable stock cube dissolved.

1 onion chopped

3 Tsp smoked paprika

1 Tsp tumeric

1 Tsp Cayenne pepper (or to taste)

Method:

Dry sautee` onion gently until soft, at the the tomato sauce, tomato paste, spices & stock.  cook gently for 10 minutes then add the cooked kidney beans and cook on low for another 10 minutes.  Serve with a salad. 

 

 

Cabbage, Sprout & Kale Salad

Ingredients:

1/4 Savoy Cabbage shredded

6 Kale leaves stalks removed & shredded

1 large handfull sprouts

Dressing:

1 Tsp Dijon mustard

1/8 cup Brags apple cider vinegar

1/8 Cup water

 

Mix the salad greens together in a bowl & shake dressing ingredients in a jar and pour onto salad 1 hour before needed to wilt the cabbage. keep left over dressing in the fridge.

Avocado Smash On Buckwheat

 

This is a very Rich Appetiser and Should only be eaten if you are trim and healthy. Avocados are 90% healthy fat and therefore energy dense.

Ingredients:

2 Ripe Avocado

1 lemon

1tsp Wakame or kelp powder

2 tsp chia seeds

1/4 tsp cayenne pepper

1 cucumber sliced

Orgran Buckwheat crispbread

Method:

In a bowl, smash the avocado, add the chia seeds, lemon, seaweed & cayenne pepper & serve on the buckwheat crisp breads. Grind fresh black pepper on top. I buy dried wakame from Clean water in Tasmania, blend it to a powder and it keeps in a jar for the year.  Seaweed is rich in sea minerals that are very good for the body and your thyroid.  I often use it in place to sea salt in recipes.  

Pumpkin Quinoa

The recipe can be used as a main meal, quinoa is an alkaline complete protein and very satisfying.

Ingredients:

3 Cups Cooked quinoa 

1.2 red onion diced

2.3 cups diced & baked butternut pumpkin

1 red capsicum diced and baked with the pumpkin

1 bunch parsley chopped - not too finely

3 cups baby spinach sliced

2 cups raw cauliflower chopped into small pieces

2 large tomatoes diced (optional)

Dressing:

2 limes juiced

2 tsp smoked paprika

2 tsp kelp or dulse granules

sea salt to taste

cayenne pepper optional to taste

shake in a glass jar, keep left overs in the fridge for another salad.

Method:

Soak quinoa in water overnight to sprout, drain and rinse, gently simmer for 10-15 minutes until just cooked through. Bake pumpkin & capsicum on 175 deg for 20 minutes, chop all vegetables and toss gently with quinoa, add dressing and serve. 

How to Cook Legumes/Beans Properly

Kidney beans, chickpeas, lentils, cannellini beans, mung beans, adzuki beans, borlotti beans, black beans, pinto beans......etc are so good for you!!  They are a high protein, complex carbohydrate that has resistant starch so not too much starch is absorbed by your body, they are low GI, hunger satisfying, versatile, delicious and full of vitamins, minerals and phyto-chemicals.  They are a perfectly packaged food that is under rated and under used.  I my kitchen they are an important staple and my preferred source of protein.  There is more protein gram for gram and is more bio-available to our body in lentils than in red meat and they do not contain the saturated fat, hormones and chemicals that red meat contains.  Every week I prepare a large pot of beans, divide them up into ziplock bas and into the freezer for quick easy meals.  Beans in cans are not ideal as they are de-natured from very high temperatures and contain high levels of added sodium and sugar. It is ok to use cans in an emergency.  The more you eat beans for the more your body will build up the right bacteria to digest them - you will get used to it.  Gradually introduce more beans into your diet.  Do not eat uncooked beans - this is bound to cause you trouble, they must be cooked and tender right through.  If you are not used to eating beans then start slowly as the good bacteria in your gut will multiply and digest this high fibre food, it will become easier to digest as time goes on. 

If you sprout your beans for a few days first until small roots appear you will make them more alkaline, make the nutrients more bio-available and shorten cooking times.

How to cook Beans Properly

 Store beans In Glass Jars

Store beans In Glass Jars

 

  • 4 bay leaves
  • 10L stockpot (large)  or use a slow cooker
  • water
  • 1/2 onion
  • 1 Garlic clove
  • Dash of olive oil

Rinse the beans under water, place them into a large bowl and cover with twice the volume of water and soak overnight.  Larger beans like chickpeas and kidney beans can be soaked for another day, changing the water twice daily, and chickpeas can be sprouted for an extra day by draining off the water, placing a lid on the container and rinsing twice a day.  The sprouting process removes the phytic acid.   

Discard the soak water and rinse the beans again, place into large stockpot with bay leaves and if you like you can add a small piece of kombu (Kelp) although I do not feel kombu makes a difference.)  Cover the beans with plenty of cold water and bring to the boil with a lid on - keep an eye on it as it will boil over if you do not remove the lid in time!  Once at boiling point remove the lid and simmer gently on a low heat until cooked.  Lentils will take 15 minutes, chickpeas and kidney beans can take between one and two hours.  Cook right through until soft, drain, cool, pack into ziplock bags and store in the freezer for speed and convenience.

Do not add salt - this will toughen the skins and prevent cooking.   

If making a puree with the beans such as hummus then add a tablespoon of aluminium free bi-carb soda to the soak water, rinse and drain after soaking.  This will soften the skins and shorten cooking times.   

 

 

Raw Chocolate Treat

Chocolate contains 26,000 antioxidants, blue berries 2400, prunes 4700.

As a special treat for Easter I have been developing a raw chocolate brownie recipe for the past few weeks and I must say that I have been enjoying the trials! The resulting recipe contains high iron, magnesium, calcium, protein, fibre, omega 3, polyphenols, anti oxidants, manganese, zinc, copper, chromium.  Enjoy this high nutrient special treat occasionally  that will also give you an energy boost if you include the maca powder in the recipe.