Recipes

Bone Broth Recipe

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Bone Broth (Selina’s recipe)

  • 2 organic chicken frames (Bostocks chicken frames) – available from some butchers or https://bostocksorganic.co.nz/shop/. Alternatively can use left over chicken bones from roast chicken.  Alternatively can use beef bones, fish frames.
  • 3 cloves of garlic (optional)
  • ½ tsp. whole peppercorns
  • ¼ tsp. ground turmeric
  • 1 inch piece of ginger (optional)
  • 4-5 kaffir lime leaves (optional)
  • Optional – add 2 chopped stalks celery, small bunch of parsley.

Add all ingredients into slow cooker, with 2 L of water. Slow cook for 12-15 hours. Strain broth, store liquid in the fridge/ freezer.

If making over the stove – bring to a boil, then simmer for 6 hours. Strain liquid and store.

To drink add salt and pepper to taste, or use instead of water in soups and stews.

Salmon and Couscous salad (Diabetes NZ approved recipe)

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Salmon and Couscous salad (Diabetes NZ approved recipe)

Ingredients:

1 Can (100 to 200g) salmon
1 ½ cupsLiquid
½ teaspoon Minced chilli (optional)
¾ cup Couscous
2 Spring onions (chopped)
1 to 2 Tender celery stalks (sliced)
2 to 3 cups Chopped lettuce leaves
1 cup Chopped cucumber
1 cup Chopped red tomatoes
1 cup Chopped fresh coriander
1 Juice of lemon
2 Tablespoons Olive oil

Method:

Drain the liquid from the canned salmon into a measuring jug and make up to 1 ½ cups with chicken stock (or 1 tsp instant chicken stock and water). Stir in the chilli if using it, then bring the mixture to the boil in a microwave oven or pot. Tip the couscous into a large, shallow, heatproof bowl. Pour the heated liquid over it, cover the bowl with a plate and leave to stand for 6 minutes while you prepare everything else. Prepare all the vegetables, keeping the cubed tomatoes separate. Chop up or tear the herbs. When the couscous has soaked up all the liquid, break the salmon into chunks and mix it through the couscous with half the lemon juice and oil. Add the prepared vegetables (except the tomatoes) and herbs and fork everything together. Drizzle with remaining lemon juice and oil, top with tomatoes and serve.

Energy Dense Smoothie

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Energy Dense Smoothie

This smoothie is full of fibre, omega 3’s and high in vitamins and minerals that incudes great nutrients for improving your gut health, and will also give you a big energy boost.

Ingredients

  • 1 handful of soaked or sprouted almonds (or ground almonds if blender is weak),
  • 1-2 cups of water,
  • 1 banana,
  • 3- 4 soaked dates or 1-2 figs plus the water,
  • 1 tablespoon of nutritional  yeast,
  • 1 teaspoon of tahini,
  • 1 handful of chia seeds
  • Some leafy greens

Method

  • In a blender place all ingredients.
  • Blend until the seeds thicken the drink.   Add spirulina powder for extra iron.

Deluxe Chocolate (Avocado) Mousse

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Deluxe Chocolate (Avocado) Mousse

Most of you are by now familiar with the concept of using avocado instead of cream to create a delicious chocolate mousse. Avocado chocolate mousse contains an abundance of nutrients to support energy levels and keep you satiated. Just ensure you make enough to share with a friend!

Recipe serves 2-4

  • 2 Ripe Avocados
  • ¼ – ½ c plant based or cow’s milk (adjust for desired thickness)
  • 40gms raw cacao powder
  • ½ t vanilla extract
  • 1t honey, agave, maple or date syrup for extra sweetness if desired
  • Pinch of sea salt
  • Optional toppings
  • Fresh or dried raspberries
  • Shredded coconut
  • Cacao nibs

METHOD

  • Place all ingredients (you may need to adjust the amount of milk for desired thickness) for chocolate mousse into a blender or food processor.
  • Mix until smooth and creamy. It will look just like ‘chocolate mousse’.
  • Spoon into small bowls or glasses and decorate with raspberries and shredded coconut or cacao nibs.
  • Keep cool in the fridge.
  • Enjoy as dessert or in between meals as an energy boosting snack!

 

 

 

Quinoa and Broccoli Salad

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Quinoa and Broccoli Salad

  • 1 head broccoli
  • 1 red onion
  • ½  cucumber
  • 1 cup cooked quinoa
  • ½ tsp. Celtic sea salt
  • 2-3 tsp. Organic Extra-virgin olive oil
  • 2 tbsp. chopped parsley or coriander

Instructions

  • Cook ½ cup quinoa with 1 cup water, once cooked allow to cool.
  • Chop broccoli into rice-sized pieces, add finely chopped onions. Sprinkle sea-salt and allow to soften for 20 minutes to soften. Add quinoa, cucumber, olive oil and fresh herbs.
  • Broccoli and onion are both rich in a specific a flavonoid antioxidant known as quercetin – a natural anti-histamine which can help stabilize the release of histamine within the body.
  • Discover more tips on how to reduce hayfever symptoms on naturally here!

Banana Pancakes

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2 Ingredient banana pancakes

Basic Batter

  • 1 large banana, mashed (should be around ⅓ to ½ cup when mashed)
  • 2 eggs

Optional add ins:

  • ⅛ tsp baking powder (makes them fluffier and more pancake like)
  • 2 tbsp nut butter, ground almonds or dessicated coconut (makes them a little denser)
  • ¼ tsp ground cinnamon
  • ¼ cup blueberries/ raspberries/ chopped nuts

Instructions

1. Peel and mash the banana, stir in the egg. Mix in any non-chunky add ins that you want (e.g. nut flours or butters, baking powder…). For smoother texture add
2. Heat a little coconut oil in a pan. Turn the heat down to medium-low.
3. Pour a circle of batter into the pan (about 1 or 2 tbsp of batter per pancake).
4. Cook until golden brown on the underside (around 1 minute) sprinkle on any chunky ingredients (e.g. fruit, nuts, if using), then use a metal spatula to flip and cook until golden brown on the other side (30 seconds to 1 minute).
5. Serve warm with coconut yogurt…yum!

Chocolate Coconut Truffles

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Chocolate Coconut Truffles

INGREDIENTS

• 2 ripe bananas

• ¾ cup desiccated coconut and ¼ cup for decoration

• ¾ cup almond meal

• ½ cup sunflower seeds

• 3 tablespoons chia seeds

• ½ tsp – 1 teaspoon cinnamon

• 1 to 2 teaspoons of stevia powder (this is optional depending on how sweet you like your truffles)

• 2 tablespoons cacao powder

METHOD

• Add all the ingredients to your food processor and blend for 1 minute until mixture is dough-like and sticks together. Sprinkle left-over coconut onto a flat plate. Take dessertspoon-sized portions of the mixture, roll into a ball and then roll in the coconut. Put truffles into a container and leave in fridge. Truffles will last in the fridge for about a week and they do freeze also.

Vegie Snack Wraps

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Vegie Snack Wraps

Ingredients

• Nori seaweed sheets

• Selection of your favourite vegetables, sliced: carrot, celery, cucumber, capsicum, zucchini, sprouts etc.

• Home-made hommus or guacamole

• Add preferred protein source: boiled egg, sliced chicken, sardines, tofu

Method

• Lay down a nori sheet with the rough side facing up (you will notice the seaweed papers have a shiny side and a rough side) on a chopping board. Spread a tablespoon of your chosen base over the seaweed sheet (e.g. avocado or hummus).

• Add your selection of sliced vegetables on the side closest to you, then lay on a protein source if need be. Avoid adding too much in one roll. Wet the edges of seaweed paper at the far end and roll up tightly then press down once at the end. Let it sit for five minutes before cutting into portion size pieces.

Chia Pudding Recipe

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Chia Pudding Recipe

Ingredients
• ¼ cup of chia seeds
• ¾ cup of unsweetened almond milk
• A pinch of ground cinnamon (optional)
• 1 piece of fresh seasonal fruit

Method

• Stir together ¼ cup chia seeds with ¾ cup almond milk and leave covered in the fridge overnight.
• Sprinkle over the cinnamon before serving.
• Add 1 piece of fresh seasonal fruit to serve.

Vitamin Boost Smoothie with Microgreens

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Vitamin Boost Smoothie with Microgreens

Giving you over 100% of your daily vitamin A and C intake, 2 grams of dietary fibre and over half of your necessary calcium, this smoothie is perfect for those with a demanding lifestyle.

Ingredients

· ½ cup of Parsley Italian Plain Leaf
· ½ cup of Rocket Salad Blend
· ½ cup freshly squeezed grapefruit juice
· ½ cup coconut water
· ½ an apple
· 1⁄3 cup of plain yogurt

 

Vitamin Boost Juice