COCONUT MATCHA CUPS

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These cups are a sugar free, vegan friendly and keto approved treat, using minimal ingredients and made simply by combining and freezing - no baking required!

INGREDIENTS

  • 1/4 cup coconut cream

  • 1 Tbs cashew nut butter or tahini

  • 1 tsp matcha

  • 2 full droppers of vanilla stevia

  • 1/4 cup coconut oil, melted

  • pinch sea salt

Chocolate drizzle

  • 1 tsp cacao

  • 1-2 tsp melted coconut oil

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METHOD

  1. Combine all ingredients into a blender and combine until smooth

  2. Fill to 1/3 full silicon cupcake liners and set in the freezer for 30min or more, until set

  3. To make chocolate drizzle, combine coconut oil, salt and cacao into a small pot over a low heat, stirring consistently to combine.

  4. Once cups have set, remove from silicon cups and drizzle with chocolate topping, it will set to become firm as it cools

CREAMY COCONUT CHAI

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This caffeine free creamy chai is the perfect cup of comfort. I chose dandelion chai mix for the liver supportive and gallbladder nourishing properties. It’s dairy free, sugar free, gluten free, vegan & keto approved

INGREDIENTS

Loose leaf dandelion chai blend (from Scoop Whole foods)

2 tsp coconut milk powder (from Scoop Whole foods, or can use Ayam brand coconut milk or CocoQuench)

1 tsp maca powder

1 cup boiling water

1/2 tsp cacao for dusting

1 tsp coconut oil (opt)

HOW TO MAKE

  1. Brew the loose leaf tea in 1/4 cup boiling water, just enough to cover the leaves and allow to steep for 3 minutes. Remove the tea leaves.

  2. In a small pot or blender combine milk powder, maca powder and oil (if using) and pour over the brewed tea.

  3. Blend together until frothy and creamy, pour this into your favourite mug and top up with boiling water

  4. Dust with cacao, Sip mindfully and enjoy

x

KETO TOAST w/ SMASHED AVO

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Taking only minutes to prepare, is a great gluten free, low carb option and is not restricted to only be used for avocado toast. Pair these with soups or stews, grill with cheese and tomato, or spice them with cinnamon fresh berries & coconut yoghurt – so many options!

GF, Paleo, Low carb, Grain Free, Dairy Free, Sugar Free, Gut Friendly.

You know one of the biggest challenges I face as a coeliac is having to miss out on the Aussie’s favorite Avocado on Toast. I prefer not to eat gluten free breads as most commercial varieties taste like cardboard and contain vegetable oils, sugar and additional ingredients that I just don’t get down with. So I had to do something, there are many delicious seed-based loafs available at your fingertips with a quick Google Search, however they can become costly, and with my snacks and meals also containing different nuts and seeds I probably don’t need to add in any more to the mix. This is where my coconut flour flat breads work in a treat - they are easy to whip up and inexpensive to make! Win-win situation if you ask me

INGREDIENTS to make 2 ‘breads’

1 tablespoon coconut flour

2 tablespoons milk of choice (I use coconut)

1 pinch baking powder

1 pinch sea salt

1 egg

Any other additional spices/toppings

Plus coconut oil, butter or ghee to fry in

METHOD

Combine ingredients into a small bowl and mix well with a fork

Spoon out into two medium sized ‘pancakes’ into a hot pan with oil/butter and cook on medium heat until the edges start to raise up a little, flip them over (it’s just like cooking pancakes really) and cook the other side – this is when you can add sliced cheese and tomato to the top of them to melt whilst warm and still cooking the other side

BULLET PROOF COFFEE - THREE WAYS

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With three different flavours to try, all with a coffee base: Ginger-spice, Coconut & Cardamom & a Chilli Choc… YUMMM

GINGER SPICED

Ginger is immune boosting, anti-inflammatory, anti-microbial & known to help relieve nausea...

Ingredients

1 cup Black coffee

Teaspoon coconut oil

Tablespoon grass-fed butter

Pinch sea salt

Teaspoon ground ginger

Vanilla extract

Cinnamon dusting

Method

Add brewed coffee and remaining ingredients into a pot & blend together with stick blender until frothy, pour into favorite mug, dust with cinnamon - sip mindfully & enjoy

CARDAMON AND COCONUT

Cardamom helps to neutralise the effects of caffeine, coupled with the fats in the coconut oil it helps to slow the release of the caffeines effects so to not be so stimulating and hard on the adrenals, perfect for those who aren't 'supposed to be drinking coffee' 

Ingredients

Black coffee brewed using a percolator with ground coffee beans + crushed cardamom pods (alternatively you can used ground cardamom & blend with the other ingredients if not using a stove top coffee pot)

Teaspoon coconut oil

Pinch of sea salt

Cinnamon dusting

Method

Add cardamom brewed coffee & remaining ingredients into a pot & blend together with stick blender until frothy, pour into favorite mug, dust with cinnamon - sip mindfully & enjoy

CHILLI-CHOC

Cacao is referred to as 'food of the Gods', a potent antioxidant which contains a substance 'PEA' (phenylethylamine) which is mood boosting and enhances focus & concentration. Cacao is also our richest source of magnesium, magnesium is an essential mineral responsible for over 300 biochemical enzyme reactions in the body; a muscle relaxant, and also required in energy production. Cayenne is a circulatory stimulant and digestive aid - what a wake to wake up!

Ingredients

Stick blender

Black coffee

Teaspoon coconut oil

Pinch sea salt

Tablespoon raw cacao

Pinch cayenne to taste

4 drops vanilla stevia (optional)

Method

Add brewed coffee and remaining ingredients into a pot & blend together with stick blender until frothy, pour into favorite mug, dust with extra cacao - sip mindfully & enjoy

 


 

CREAMY VEGAN PESTO

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A pesto that’s super creamy and yet dairy free – to suit most dietary requirements – vegan, dairy free, grain free, gluten free, sugar free, paleo & delicious. Full of fats from avocado, unsaturated fatty acids that are heart friendly, anti-inflammatory, cholesterol lowering and rich in antioxidants & fat soluble vitamin E – great for glowing skin. It’s blended with lots of greens, spinach which is high in magnesium, iron and phytonutrients also providing antioxidant benefits. Basil contains cell protecting flavonoids orientin and vicenin, it aids digestion and increases circulation. Basil oil helps to relax smooth muscle and dilate small blood vessels. It’s also anti-bacterial and ‘anthelmintic’ (antiworm), great for treating intestinal issues that stem from bacteria and/or worms.

Ingredients

Food processor

½ avocado

1 handful baby spinach

1-2 tablespoons olive oil

handful basil leaves

garlic (optional)

Salt and pepper to taste

HOW TO MAKE

Blend all together in food processor until combined, add to any dish or use as a dip to share with friends.

 Eat mindfully & enjoy x 

CHOC-ORANGE TART

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Keto friendly, paleo approved, sugar free, gluten free & dairy free delight! This one is a winner, I personally love the combination of wild orange and chocolate in this with the coconut flavours, but it’s not for everyone. The beauty with this is that you can tweak what flavours you want to go into this! From fresh raspberries (when in season) or just leave it as a rich dark chocolate with some extra coconut. Options are almost endless.

Cacao creates a sense of euphoria, and with this low carb sugar free version you can have all the dopamine release and production of phenylethylamine (PEA or otherwise known as the love chemical) you desire without the blood sugar spikes and crashes. Cacao is also a prebiotic for our microbiome, feeding the good bugs and promoting good gut health. Cacao is rich in magnesium and antioxidants, both of which support brain health and function, stress reducing and health promoting.

Wild orange essential oil is used to uplift and reduce feelings of anxiety. The combination of this with chocolate is sure to lift the mood and bring feelings of positivity, love and lightness. A perfect treat to show some self love, which we all so deserve.

Ingredients

For the base

2.5 cups shredded coconut

1 tsp cinnamon

Pinch of sea salt

2 eggs

4 Tbsp coconut oil, melted

1 tsp liquid vanilla stevia

For the filling

3 eggs

6 Tbsp coconut oil, melted

2 Tbsp cacao butter, melted

3 Tbsp cacao powder

6 full squirts of vanilla stevia (more or less depending on sweetness desired)

Optional add ins – 10 drops of pure orange essential oil (I use Doterra), or fresh raspberries (when in season) to add on top, with extra coconut & cacao powder dusting

How to Make

1. For the base, blend all ingredients together into a food processor

2. Line the base of a pie tin with baking paper

3. Press mixture into the pan and up the sides to create the tart base, about 1cm high. Press down firm to make an even base

4. Bake in the oven at about 150 degrees, until golden

5. Remove to cool

1. For the filling, crack 3 eggs into a pot, add in coconut oil, cacao butter, stevia, essential oil and cacao

2. Combine with a whisk or fork, it will be clumpy

3. Place the pot onto a heated stove top on the lowest heat possible (cannot stress this enough) you only want to gently warm and mix together until its silky and combined, too much heat will start to cook the eggs too much and create a lumpy curdled milk appearance

4. Once mixed through, remove from heat and pour mixture into the pre-cooked base evenly spread

5. Garnish with orange rind, or grilled orange slices and extra coconut, or with fresh raspberries – whatever toppings/flavour combo you wish!

6. Set in the fridge for a minimum 2 hours or until its set

7. Serve to loved ones, eat together mindfully and enjoy!