Recipes Scroll down for lots of healthy delicious recipes! NUTTY CRACKERS These delicious and nutrient dense seed crackers are nut and gluten free. They are also easy to make and are a very useful snack to have on hand. The recipe is from The Real Meal Revolution book by Noakes,Proudfoot & Creed. The attached website can be found here. They are rich in magnesium,copper,iron,zinc,selenium and Vitamins B and E. 
INGREDIENTS 100g sunflower seeds !00g pumpkin seds 60g flaxseeds 100g sesame seeds 3 Tbsp psyllium husks 400 ml water 1 tsp salt Preheat the oven to 150 degrees C. Mix all the ingredients well and leave to stand for 10-15 minutes until the mixture is thick and pliable. This is the tricky bit... divide into 2 on baking paper. Cover with another piece of baking paper and roll out as thinly as possible. Peel off top layer and bake for 1 hr 20mins until light brown and crisp. Let it cool and then break into pieces and store in an airtight container. VARIATIONS Add 1 tsp of whole cumin seeds for a spicy version or seeds from 3 cardamon pods and 1 tsp maple syrup for a sweet version. Replace some of the seeds with chopped almonds or walnuts for a real nutty version. ROASTED BEETROOT HUMMUS Here is Ascension Kitchen's delicious hummus recipe, for the original recipe click here I love beetroot, its fabulous rich ruby colour and earthy taste is great raw or cooked. It's rich in iron, folate, manganese, potassium and vitamin C. It improves blood flow, digestion and lowers blood pressure. Hummus is rich in protein, B vitamins and manganese so the combination is a nutritional powerhouse. 
INGREDIENTS One large beetroot ( approx 200g) 400g can of cooked chickpeas,drained 2 tbsp unhulled tahini 0.3 cup olive oil 1 clove garlic Zest and juice of a lemon or lime 2 tsp sumac 0.5 tsp sea salt black pepper to taste Optional 1-2 tsp pomegranate molasses POMEGRANATE MOLASSES 1 litre organic pomegranate juice pinch sea salt Bring to the boil and simmer for 30-40 minutes, stirring frequently until its a thick syrupy mixture. Add a splash of maple syrup if you like it sweeter. Be careful you don't burn it in the last 10 mins. Store in the fridge. GLUTEN FREE APPLE CAKE 
This is such a lovely moist light cake and so easy to make. Plus no one will realise its gluten free. Its rich in potassium,magnesium,calcium ,iron and Vitamin B6. Its also delicious with other fruit such as plums,peaches apricots,figs or pears . INGREDIENTS 4 apples peeled and thinly sliced 1 cup almond flour ( made by blending whole almonds) 1 cup oat flour or quinoa flour ( blend either rolled oats or quinoa to make flour) 2 tsp baking powder 0.5 cup coconut oil melted 0.5 cup maple syrup 4 eggs Heat oven to 190 degrees and grease cake tin 20 diameter or 20 x 30 Mix dry ingredients in a bowl. In another bowl mix eggs, oil and syrup. Mix into dry and fold well it should be a thick batter. Pour one third mix in the greaseproof lined cake tin Lay half the apples on top. Pour another third of batter over and then layer the rest of the apples. Finish with remaining batter try to leave apples exposed. Bake for 35 -40 mins. THAI PUMPKIN SOUP Delicious, spicy and packed with antioxidants to ward away those winter ills, use organic ingredients as much as possible. All measures are approximate! 
INGREDIENTS 1 tbsp olive or coconut oil 3 large onions peeled and chopped 1 kg pumpkin, peeled and chopped into 3cm chunks 4 cloves of garlic 6 cups of water 2 tsp celtic or sea salt 1 red chilli or more to taste 3cm ginger peeled 3 kaffir lime leaves juice of 2 limes can of coconut milk half a bunch of fresh coriander Fry the onions in the olive oil on a medium heat, stirring occasionally until the onions are brown and carmelised. Add the pumpkin and cook stirring frequently for another 2-3 minutes. Add the garlic, water, salt, lime leaves and ginger and bring to the boil and simmer for 20 minutes or until the pumpkin is tender. Remove the lime leaves and chilli, add the coconut milk, lime juice and coriander and liquidise the soup. Garnish with coriander and enjoy! RAW BEETROOT SALAD WITH CARROT & GINGER DRESSING Raw Beetroot salad with carrot and ginger dressing is delicious and very good for you! Rich in Vitamin A, B6 & C, potassium,magnesium and iron. All ingredients and quantities are completely approximate and can be changed to taste. 
SALAD INGREDIENTS 1 beetroot peeled and grated 2 carrots peeled and grated 2 zucchini grated and or finely chopped bok choy 1 red onion finely chopped half bunch coriander or parsley finely chopped sea salt and pepper CARROT & GINGER DRESSING 2 carrots peeled 1 cm piece fresh ginger peeled 2 shallots trimmed 1 tbsp brown rice miso 1 tbsp apple cider vinegar 1 cup extra virgin olive oil 1 cup of water sea salt and pepper Prepare the salad ingredients. I like to put them in layers. Blend the dressing ingredients well adding more water if necessary and either por over or let everyone take their own. DATE,COCONUT & CARDAMON CAKE Fragrant and moist this healthy cake is the perfect dessert or breakfast! This recipe is adapted from a recipe by Jordon Bourke in the Natural Food Kitchen. INGREDIENTS 200g almonds 100g dessicated coconut 100g medjool dates 3 eggs 150g coconut sugar 150ml coconut oil 8 cardamon pods shells removed zest of one lemon 1 tsp baking powder 1 tsp sea salt 1 tsp vanilla essence 1 tsp rosewater (I didn't have any but it was still great!) Preheat oven to 170 degrees. Line a 20 cm looose bottomed cake pain with baking paper Grind almonds and coconut finely and put into a mixing bowl.Blend dates,eggs and cardamon and add to the bowl with all the remaining ingredients. Pour into prepared tin and bake 35 mins until skewer comes out clean. Cool ( or if you can't wait eat straight from the oven. MANGO CHEESECAKE SLICES 
BASE INGREDIENTS: 1.5 cup almonds
, roasted
1 cup pitted medjool dates, chopped
1 tsp water Grind the almonds in a food processor. Add the remaining ingredients and process to combine into a dough. Keep blending until completely combined and sticky ( warning this stage is messy!). Press in to a square on the bottom of a tray lined with baking paper. Set aside while you make the topping. MANGO CHEESECAKE TOP 2 large mangos, peeled and cubed
( Kensington mangos are excellent here) 1 cup cashews (soaked for 6 hours or longer)
1/3 cup water
1/3 cup coconut oil (melted) 1 large tsp tumeric powder Blend everything until smooth.Spread evenly on top of the crust and place in the freezer to set. When you’re ready to eat, remove from the freezer and let melt for 5-10 minutes decorate with your choice of coconut, cacao nibs or goji berry topping. VEGAN CUSTARD Try this delicious custard rich in protein, magnesium, potassium, iron, vitamin B6 and calcium. No one will know its vegan! 
INGREDIENTS 500ml of soy or almond milk 3 tbsp coconut sugar or rapadura ( important to give the custard a good colour) 1 tsp vanilla extract 1 heaped tbsp ground polenta or cornflour Heat the milk and sugar and stir until the sugar has dissolved. Dont let it boil. Mix the polenta with a little cold water to make a paste and add gradually to the milk mixture stirring constantly until it thickens. Finally add the vanilla. NOTE Unless you grind the polenta well the custard will be a bit grainy. I accidentally poured in too much coconut sugar a few weeks ago and everyone said it was the best ever custard! RICE BALLS WITH SWEET CHILLI SAUCE These delicious nutrient dense rice balls are rich in potassium,iron,calcium,Vitamins A, B and C and make ideal snacks or lunch box treats. Serve hot or cold. Recipe adapted from Honest to Goodness click here. Serves 6 
INGREDIENTS 2 onions chopped finely 5 cloves of garlic 2 cm piece of ginger grated 1 tbsp coconut oil 2 cups of carrot,grated 2 cups of corn kernels 2 cups of mashed cooked pumpkin 4 cups of brown rice, cooked ( or half rice half quinoa I find this lighter) 0.5 cup unhulled sesame seeds ( plus extra cup for rolling don't blend) 0.5 cup chia seeds 0.5 cup sunflower seeds 2 tbsp tamari soy sauce 300g of tofu ( optional) 1 tbsp finely chopped parsley or other fresh herbs FOR THE SAUCE 2 red capsicums,roasted and peeled 0.5 red chilli ( seeds make it hot so use seeds as heat preference) splash of maple syrup 1 tsp lime juice black pepper Cook rice ( and quinoa if using) and pumpkin and set aside. Preheat oven to 180 degrees. Heat coconut oil and saute onions until brown, add garlic and cook for a further 2 minutes.Add carrot and corn and cook for a further 4 minutes. Blend chia, sunflower and sesame seeds until fine. Mix all the ingredients together. Roll into small balls and roll in sesame seeds. Bake for 30 mins or until golden. Blend sauce ingredients and adjust flavours to suit.( Use tomato puree instead of roast capsicums if you are in a hurry.) LIFE CHANGING LOAF OF BREAD This recipe is really delicious and is from Sarah Brittons excellent My New Roots website click here Rich in B vitamins, calcium, iron, zinc,Omega 3 and fibre its the best and easiest gluten free bread I have ever tasted. 
Makes 1 loaf INGREDIENTS 1 cup sunflower seeds ½ cup flax seeds ½ cup hazelnuts or almonds 1 ½ cups rolled oats (NOTE if you can't eat oats use quinoa flakes plus a bit of extra water) 2 Tbsp. chia seeds 4 Tbsp. psyllium seed husks (3 Tbsp. if using psyllium husk powder) 1 tsp. fine grain sea salt (add ½ tsp. if using coarse salt) 1tbsp. maple syrup (for sugar-free diets, use a pinch of stevia) 3 tbsp. melted coconut oil or ghee 1 ½ cups water DIRECTIONS 1. In a flexible, silicon loaf pan ( NOTE I don't have one and it works fine in an ordinary loaf tin lined with baking paper) combine all dry ingredients, stirring well. Whisk maple syrup, oil and water together in a measuring cup. Add this to the dry ingredients and mix very well until everything is completely soaked and dough becomes very thick (if the dough is too thick to stir, add one or two teaspoons of water until the dough is manageable). Smooth out the top with the back of a spoon. Let sit out on the counter for at least 2 hours, or all day or overnight. To ensure the dough is ready, it should retain its shape even when you pull the sides of the loaf pan away from it it. 2. Preheat oven to 350°F / 175°C. 3. Place loaf pan in the oven on the middle rack, and bake for 20 minutes. Remove bread from loaf pan, place it upside down directly on the rack and bake for another 30-40 minutes. Bread is done when it sounds hollow when tapped. Let cool completely before slicing (difficult, but important). PS Freezes well but slice first. RAINBOW GOJI SALAD Packed full with nutrients and delicious try this different salad; ideal for summer. Adapted from an Ascension Kitchen recipe. 
INGREDIENTS 1 cup grated beetroot 1 cup grated carrot 1 cup finely chopped red or white cabbage 1 bunch coriander 3 shallot finely chopped DRESSING 3/4 cup goji berries soaked in filtered water to cover for at least one hour 4 tbsp apple cider vinegar 1 tbsp unhulled tahini 1 cm ginger peeled and sliced 1 tbsp light miso paste black pepper Prepare vegetables. Blend all the dressing ingredients ( including the water) to a smooth paste. You can keep the dresinng and chopped vegetables in the fridge until you are ready to eat it. Mix well and serve. RED LENTIL SOUP This soup is very satisfying and is a meal in itself. Rich in iron, potassium and Vitamins A, B6 and C. 
Serves 8
INGREDIENTS 300g red lentils 2 tbsp of olive oil 3 large brown onions, peeled and chopped 5 large cloves of garlic 2 tsp ground cumin 2 tsp ground coriander 1 chopped red chilli ( optional) handful of fresh coriander or parsley 2 litres of water, approx 3 tsp himalayan or sea salt METHOD Heat the olive oil in a large saucepan on a medium heat and sauté the onions until they are carmelised and brown but not burnt. Keep stirring them well during this process. Add the garlic and cook for a further 2 minutes then add the spices and cook for another minute on low heat to roast the spices. Be careful not to burn the soup at this stage. Wash the red lentils well a few times and then add to the pan with approx 2 litres of water and the salt. Bring to the boil and then and cover and simmer for a further 15 minutes until the lentils are cooked. Add the fresh chopped herbs and either serve as it is or for a more creamy soup blend to a smooth puree. Reheat gently and serve immediately with fresh black pepper. BERRY CHIA PUDDING Berry Chia Pudding is so easy to make for a delicious creamy dessert or a satisfying breakfast. Rich in magnesium,calcium,iron,potassium, manganese Omega 3s and fibre. 
Serves 8 INGREDIENTS 2 cups of coconut or almond milk 0.5 cup chia seeds white ,brown or black 1 tbsp maple syrup 1 tsp pure vanilla essence 2 punnets fresh or frozen berries 2 tbsps water ( less if using frozen berries) 1 tbsp coconut sugar or rapadura METHOD Mix chia, milk, maple syrup and vanilla essence together and place in a large glass bowl or individual dishes. Leave in the fridge for 6 hours or overnight. Once the pudding has set put the berries, water and sweetener into a saucepan. Cover and cook over a low heat until the berries are soft but still retain their shape. Pour over the pudding chill and serve. NOTES For breakfast mix the berries in with the chia and milk etc and use less sweetener. Make a large batch and be organised for the whole week! I prefer the lighter version made with homemade almond milk but most people prefer the richer coconut milk version. Experiment to find your favourite! HOME MADE YOGURT Delicious, easy and rich in protein, calcium, potassium,vitamins B6 & 12 plus rich in friendly bacteria to aid digestion. I don't have a yogurt maker so here is a really easy way to make it. 
YOU WILL NEED: 1 litre non homogenised organic full fat milk 1.5 tbsp plain live natural yogurt ( starter) 1 litre thermos flask 1 thermometer METHOD: Heat the milk in a saucepan until 92 degrees C. I don't have a cooking thermometer so I just brought the milk to almost boiling stirring constantly. This part is to kill off any unfriendly bacteria. Put the saucepan in a sink of cool water and keep stirring and checking the temperature until it's between 38 and 35 degrees ( I used an ordinary child thermometer to check this). This is the critical part so don't rush this! Stir in the yogurt and then pour the combined mixture into the thermos and leave for 12-18 hours. (I forgot about it and checked 36 hours later and it was fine! ) By the way you add the yogurt to the milk above 42 degrees you will kill off the yogurt. Pour out the delicious set yogurt and store in clean sterilised jars for up to one week( from the dishwasher is fine). TIP: Next time save a little of your own yogurt as the starter for the next batch. BROCCOLI & ZUCCHINI SOUP Rich in iron, Vitamin B6 and potassium and magnesium with anti cancer,anti inflammatory and joint protective qualities. Serves 8. All measures are very approximate! 
INGREDIENTS 2 heads of broccoli 4 zucchini 2 tbsp of olive oil 3 large brown onions, peeled and chopped 3 large cloves of garlic handful of fresh parsley 2 leaves of mint 1 tbsp extra virgin olive oil 2.5 litres of water, approx 3 tsp himalayan or sea salt METHOD Wash and chop the broccoli and zucchini in to 2 cm size pieces. Heat the olive oil in a large saucepan on a medium heat and sauté the onions until they are carmelised and brown but not burnt. Keep stirring them well during this process. Add the garlic and cook for a further 2 minutes then add the broccoli and zucchini and cook for another 2 minutes to seal in the flavours. Add enough water to cover the vegetables and then add the salt. Bring to the boil and then and cover and simmer for a further 15 minutes until the vegetables are tender. Add the fresh chopped herbs and blend the soup to a smooth puree. Reheat gently and serve immediately with fresh black pepper and sourdough bread. TIP: Make a large batch and freeze extras so you always have a quick meal on hand. NOTE: Always add the black pepper after cooking at the table as that way the black pepper which is a helpful medicinal herb in its own right does not irritate your digestive system. VARIATIONS For a more substantial soup add a couple of potatoes with the vegetables. WATERMELON BERRY SMOOTHIE For a delicious pre workout drink or at any other time try this smoothie packed with potassium, calcium and vitamins C & A. Use organic ingredients as much as possible and use within 20 minutes of making to retain maximum nutritional value. Serves 1 
INGREDIENTS 1 cup watermelon, cubed 0.25 cup berries 0.5 banana 0.5 cup coconut water Blend well and drink immediately! MANGO SALSA Enhances the taste of salmon, chicken or lentil burgers! Rich in calcium,iron and vitamins C & A. 
INGREDIENTS 2 mangos, cubed 0.5 red onion finely sliced juice and zest of one lime half a fresh red chilli, finely chopped and seeds removed 2 tsp extra virgin olive oil handful of chopped frssh coriander Mix all the ingredients and leave to marinade for a few hours in the fridge before serving. GAZPACHO SOUP This Spanish traditional raw antioxidant power packed summer cold soup is packed with nutrients. Especially vitamin A, K, B6, C, iron, potassium , managanese and selenium. Its also very easy to make! Use organic ingredients as much as possible and use within 20 minutes of making to retain maximum nutritional value. Serves 4-6 
INGREDIENTS 8 ripe tomatoes and 1 cup of tomato juice OR 2 cans of organic tinned tomatoes 1 red onion peeled or 2 shallots 4 lebanese cucumbers or 1 english cucumber 1 red capsicum, cored and seeded 3 large garlic cloves 1 small red chilli,seeded ( use less if you don't like too much heat) 1 cup of filtered water 1 tbsp apple cider vinegar Juice and zest of a lemon 4 tbsp extra virgin olive oil 1 tbsp fresh basil or parsley (optional) pinch himalyan or celtic salt 1/2 tsp ground black pepper If you are using fresh tomatoes cover with boiling water for 20 seconds then peel. Put all the ingredients in a blender and blend until smooth add more water if necessary. Garnish with extra chopped tomatoes,cucumber and basil. VARIATIONS: Add 1 tbsp of ground almonds,or Use extra red capsicum,or Use juice and zest of an orange or lime. POWER BALLS 
Yummy and easy - ideal for snacks and kids lunchbox treats. INGREDIENTS 200g almonds or walnuts 1 tbsp sunflower seeds 1 tbsp pepitas 1 tsp cinnamon 1 tbsp dates or sultanas 1 tbsp honey or maple syrup 1 tbsp tahini 1 tbsp coconut oil Dessicated coconut Grind nuts and seeds until fine. Add cinnamon and dried fruit and blend again. Pour nut mixture in a large bowl add honey, tahini and coconut oil and mix you should have a sticky ( but too much) mixture that can be shaped into balls. Roll in dessicated coconut and keep in the fridge or freezer for an instant energy boost. VARIATIONS Add 1 tbsp of spirulina for green balls Add 1 tbsp of cocoa,cacao or carob powder for chocolate balls Make them savoury by leaving out the dried fruit, cinnamon and honey and substituting 1 tsp vegemite or marmite For nut intolerant people just use seeds. COCONUT CHOCOLATE CAKE 
Enjoy this easy delicious chocolate cake that no one will believe is healthy. Rich in iron, magnesium and zinc. And surprisingly its vegan too. INGREDIENTS 1.25 cups of wholewheat flour 1 cup rapadura* or coconut sugar 0.3 cup of cacao powder 1 tsp baking powder 1 cup warm water 1 tsp vanilla essence 0.3 cup of vegetable oil 1 tsp apple cider vinegar TOPPING 0.5 cup rapadura* 3 tbsp coconut oil 2 tbsp soy milk 2 tbsp cocoa powder DECORATE Dessicated coconut or sesame seeds ( optional) METHOD Preheat the oven to 170 degrees C. Mix flour, rapadura, cacao and baking powder. Add water,vanilla,oil and vinegar. Pour into a baking tin and cook for 30 minutes. Allow cake to cool. Heat all the topping ingredients in a saucepan and mix until its a smooth paste, spread over the cake and decorate with dessicated coconut or sesame seeds if required. * Rapadura is pure whole sugar cane juice that has been evaporated into a grainy sugar. Unlike other sugars its a wholefood containing all the vitamins and minerals and has not been subject to high heat. BERRY MANGO PUREE Serves 6-8 
Enjoy this easy light and delicious summer treat. Rich in Vitamin A, C, B6, potassium copper and manganese. 4 large mangos 2 handfuls of berries of your choice, fresh or frozen Half a lime Mint CARRON'S CRUNCHY KALE Kids and adults love this healthy treat! Rich in Vitamin A, B6, K,Folic acid,calcium,potassium copper and manganese. plus carotenoids; lutein and zeaxanthin ( important for eye health). 1 bunch of black Kale ( the flat leafed type) Himalayan or sea salt Olive oil Wash and roughly chop kale. Spray or toss in a little olive oil and add salt. Bake in a preheated oven on 150°C for 12-15 minutes until toasted but watch carefully its easy to burn! TIP: Don't cover it or put it in the fridge as it will go soggy! Variations: Use melted coconut oil instead of olive. Add chilli powder for a spicy version. CHANTELLES SAVOURY PORRIDGE Try this different porridge for a healthy start to your day. Oats are a good source of magnesium,iron, manganese,zinc and B vitamins particularly folate. If you are intolerant to oats use brown rice or millet flakes instead. INGREDIENTS 1 cup of organic rolled oats 2 cups of water 1 sprig of fresh rosemary pinch himalyan salt olive oil ( or flaxseed oil) cinnamon METHOD Heat the oats,water and rosemary in a saucepan. Bring to the boil then simmer for 4-5 minutes stirring occasionally. Add salt and then serve with olive oil and cinnamon. With thanks to Chantelle Matthews for her recipe. LENTILS & EGGPLANT Serves 4 Easy, delicious and nutritious! Rich in iron, magnesium,folic acid and molybdenum. I like whole red lentils as they are particularly rich in iron but you can use green or brown. INGREDIENTS 8oz whole lentils, soaked overnight or for a few hours ( or use 2 cans of cooked organic lentils) 1 large eggplant,diced 1 large red onion 3 cloves of garlic 1 tbsp organic tamari soy sauce 1 tbsp organic balsamic vinegar 2 tbsp olive oil Fresh basil or coriander METHOD Cook the lentils in fresh boiling water until tender usually 20-30 minutes. Drain. While the lentils are cooking heat the olive oil and add the eggplant. Cook until soft and brown adding more oil if necessay. Add onions and cook until soft. Add garlic and cook for a few minutes. Add the drained lentils and cook for a few minutes. Turn off the heat. Add the soy sauce and balsamic vinegar. Top with fresh chopped herbs and serve. Great with creamy mashed potatoes and salad. MANGO & PASSIONFRUIT JELLY This is a personal favourite that appeals to adults and kids alike. Its easy, delicious and rich in vitamins A,B & C, Potassium, Magnesium, Selenium and Zinc. Use mangoes now while they are plentiful and cheap. INGREDIENTS 3 large mangoes 3 passionfruit 900ml of organic apple juice 1.5 tbsps Agar Agar Put the agar agar in a saucepan with the apple juice and leave for 10 minutes. Chop the mango flesh to small cubes and place in a large dish ( glass looks nice). Bring the apple juice to the boil and let it simmer for 10 minutes. Allow it to cool for a few minutes and then pour over fruit. Scoop out passionfruit pulp and place it on top. Allow to cool and refrigerate for at least an hour or until its nice and set. Great with Greek Yogurt or as it is. Enjoy! VARIATIONS: Use Peaches & Strawberries, or Nectarines & Blueberries or other fruit combinations in season. | 
