Friday, 13 December 2013

Coconut Cooler

Fat free, cholesterol free, preservative free, gluten free, allergy free and unsweetened just the way nature intended it. Coconut water, containing fifteen times the amount of potassium in most sports drinks can promote kidney and heart health by helping to lower blood pressure. It also only contains 5mg of natural sugars where most sports and energy drinks contain between 10-25mg of altered sugars. 

Serves 4

400ml Fresh Unsweetened Coconut Water
Mint leaves
1 Kiwi, sliced
1 cucumber, sliced
Crushed Ice

Fill four tall glasses with crushed ice

Evenly distribute the sliced kiwi, cucumber and mint leaves between the four glasses

Pour 100mL of coconut water over the ice in each glass


Thursday, 12 December 2013

Nori Rolls

~Raw~Vegan~Gluten Free~

Nori has countless benefits. It is high in protein, high in minerals-including calcium, iron and magnesium, high in vitamin  and contains natural iodine for healthy thyroid function. Seaweed has anti-viral, anti-bacterial and anti-inflammatory properties making it a nutrient-dense addition to any diet especially due to the presence of polysaccharides- important in the prevention of degenerative diseases such as cardiovascular and diabetes type 2. Polysaccharides also work to improve liver function, stabilise blood sugar and increase feel-good chemicals in the brain.

Makes 4 

2 nori sheets
1 carrot, finely sliced or julienned
1/4-1/2 Avocado
1 zucchini, finely sliced or julienned
1 red capsicum, finely sliced
1 tomato, finely sliced
1 cucumber, finely sliced into strips
1/3 cup tahini
1/2 lemon, juiced

Combine tahini with lemon juice to form a thick and tangy paste.

Prepare vegetables as directed above

Lay first nori sheet out on a clean and dry surface

Spread nori with tahini paste and then follow with a slice or two of avocado

Add desired amounts of sliced vegetables, but be careful not to overfill as it will be difficult to roll

Once filled, roll the nori firmly but be careful not to do it too tightly as it will tear.

After rolling, wet your fingers and run them down the edge of your nori sheet, then stick the edge to the rest of the role.


Coco Loco Chocolate Protein Truffles

 ~ Vegan ~ Gluten Free ~ Refined Sugar Free ~ Raw ~

330 g almond meal
2 scoops organic rice protein (we used Sun Warrior natural flavour)
16 dates, pitted chopped and soaked in 200 mL boiling water
2 tablespoons cacao/cocoa powder
1 teaspoon ground cinnamon
3 Tbsp. pure organic maple syrup

Suggested Toppings 
1 tbsp. desiccated coconut
1 tbsp. goji berry chopped 
1 tbsp. crushed cacao nibs 
1 tbsp. crushed almonds

Combine almond meal, protein, cacao and cinnamon in a mixing bowl

Process soaked dates and water in food processor with maple syrup

Add wet ingredients to dry ingredients in mixing bowl and combine until a soft dough is formed, adding water if needed

Roll dough into teaspoon-sized balls and coat in your choice of toppings


(will keep in the fridge for 2-3 weeks)

Sunday, 1 December 2013

Figgy Jam Drops

~Gluten free option~ Vegan Option~ Raw Option~

Spelt is the better and healthier cousin of wheat. It features many different nutrients and is an excellent source of copper, protein, manganese and zinc making these cookies a great energy-rich snack for any time of the day.

Makes 24

1 cup wholemeal spelt flour
1/2 cup brown rice flour
1 1/2 cups almond meal
1 teaspoon cinnamon
1/2 cup sunflower seeds
1/2 cup pumpkin seeds
1 egg
1/3 cup macadamia oil
1/3 cup tahini
1/2 pure organic maple syrup
Your choice of Jam- we used homemade fig jam 

Preheat oven to 180C

Combine flours, almond meal, cinnamon, egg, oil, tahini and maple to form a moist dough

Fold through the seeds

Roll the dough into balls of your desired size and place on a lined baking tray

Flatten the balls slightly and create a thumbprint in the centre

Place a teaspoon of jam in the centre of each cookie and bake for 15-20 minutes


To make gluten free, replace the spelt flour with extra brown rice flour or other gluten free flour.
To make vegan, replace the egg with one chia egg (1 tablespoon chia seeds + 3 tablespoons water, mixed together and left until the chia seeds form a gel)
To make raw, follow same instructions as for vegan.

Thursday, 28 November 2013

Floral Granola


Chamomile is a source of vitamin C, magnesium, vitamin B1, is an anti-inflamatory agent and stress reliever. Lavender is also a stress reliever will add a lovely floral taste to your breakfast. Rose hip contains a high dose of vitamin C, D, K, as well as building a strong immune system, strengthening the digestive system, and detoxifying urinary tracts and kidneys. 

4 cups rolled oats
1 cup raw almonds, roughy chopped
3/4 cup shredded coconut
1/2 cup pumpkin seeds
1/2 cup sunflower seeds
1 teaspoon ground spices- we used cinnamon and nutmeg
4 tablespoons organic maple syrup
3 tablespoons coconut oil, melted
1/2 cup goji berries
4 tablespoons edible dried flowers- we used chamomile, lavender and rose petals

Preheat oven to 180C

Combine rolled oats, almonds, coconut, pumpkin seeds, sunflower seeds and ground spices

Add maple syrup and coconut oil and stir well to ensure all ingredients are evenly coated

Spread mixture on lined baking tray and roast in oven for 15-20 minutes, tossing mixture at 5 minute intervals

Remove from oven and leave to cool before adding goji berries and edible flowers

Enjoy your granola with your choice of milk, greek yogurt, or on top of smoothies.

To make gluten free, use gluten free oats.

Adapted from 'The Green Kitchen' By David Frenkiel & Luise Vindahl

Saturday, 23 November 2013

Rainbow Ice Cream Cake

~Raw~Vegan~Gluten Free~Dairy Free~

Serves 20 small portions

For Base:
2 1/2 cups sunflower seeds
12 fresh mejool dates
2 tablespoons coconut oil
pinch of salt (optional)

For Ice cream:
5 frozen bananas
2 frozen kiwis
1 1/2 cups frozen green grapes
1 1/2 cups frozen blueberries
1 cup chopped pineapple 
1 cup rockmelon
1 punnet frozen strawberries 

Line 20cm cake tin

Blend all base ingredients in food processor until a sticky crumble is formed

Press evenly into base of prepared tin and refrigerate

Blend 1 banana with the kiwi and grapes. Set aside in fridge.

Blend 1 banana with blueberries. Set aside in fridge. Repeat for pineapple, rockmelon, and strawberries each with remaining bananas.

Remove chilled base and icecream flavours from fridge.

Dollop a ladle-full each flavour until tin is full.

Swirl top delicately with a skewer to create a marble effect.

Place in freezer for a minimum of 3 hours before serving.

Garnish cake with your choice of toppings (shredded coconut, fruit, berries, gojis, or edible flowers) before serving.


Tropical Green Smoothie Bowls


Green smoothies are a great and simple way to eat your greens. They are provide a great source of natural energy, boost the immune system and provide a wide spectrum of nutrients.
Leafy greens are packed with phytonutrients, protein, vitamins, antioxidants and more. Kale has more iron per calorie than beef and is higher in fibre with zero fat. It is high in Vitamin K which aids in protection against various cancers and blood clots, filled with antioxidants such as carotenoids and flavonoids and is also high in calcium. Kale is also great for your vision, skin, immune system and metabolism due to it's high content of Vitamin A and Vitamin C. 

Serves 2

4-6 stalks of kale, leaves removed from stem and washed
2 frozen bananas
2 serves natural protein powder- we used sun warrior raw vegan brown rice protien
3/4 cup frozen mango
1/4-1/2 cup coconut water- depending on the desired thickness of the smoothie
Toppings-We used shredded coconut, mango, goji berries and edible flowers

In a blender or food processor (we used a ninja), blend frozen bananas, mango and kale until well broken down and combine. 

Add the coconut water slowly while blending until the mixture reaches a smooth ice-cream-like consistency. By adding extra coconut water you can alter the consistency of your smoothie to be more runny if preferred. 
Add the protein powder.

Remove from blender and distribute evenly between to bowls. 

Top with desired ingredients and enjoy.