Recipes To Lower Blood Pressure

Overnight Chocolate Bircher Muesli

This is a super simple breakfast that you can have over a week and is high in fiber, protein, calcium and probiotics.

I try and encourage parents to get their children into the kitchen as soon as they can and this is a great recipe for them to mix up as there are no sharp objects or heat required.

Serves: 5

Ingredients

  • 2 cup oats
  • 2 cups water
  • 1 cup natural unsweetened yoghurt
  • ½ cup of cocoa powder
  • 1 tablespoon protein powder
  • 1 tsp cinnamon

Directions

Mix everything together in a bowl or storage container and place in the fridge overnight

Optional:

You can easily include some cut up apples, raisins, prunes or pitted cherries into this mix or even top it with sliced banana.

Make Your Own Muesli Mix

Rather than buying store bought muesli, you can make your own for a fraction of the cost and it will last you for ages!

Even better you get to tweak the ingredients to suit what you like!

This blend is particularly high in fibre, protein and cholesterol lowering lecithin. 

Ingredients

  • 4 ½ cups rolled oats
  • ½ cup toasted wheat germ
  • ½ cup wheat bran
  • ½ cup oat bran
  • ¼ cup psyllium husk
  • 1 cup raisins
  • ½ cup chopped walnuts
  • ¼ cup chopped almonds
  • ¼ cup sunflower seeds
  • ¼ cup lecithin
  • ½ cup toasted coconut flakes

Serves 10

Method

  1. Mix all ingredients together and store in an airtight container out of sunlight
  2. Eat within 2 months
  3. Serve with low fat, Greek yoghurt, organic soy milk
  4. Top with cut fresh fruit such as bananas, apples or mixed berries.

Gluten Free Carrot Muffins

These gluten free carrot muffins are multi purpose – you can them as breakfast muffins, snacks or even a sweet treat after dinner with some yoghurt.

Even better, they freeze well so you can always make a batch and freeze them for later!

Ingredients

  • 1 ½ cup buckwheat flour
  • 1 ½ tsp gluten free baking powder
  • ½ cup good quality natural honey
  • 1/3 cup rice bran
  • 1 cup rice milk
  • 2 free range eggs
  • 1 ¼ cup carrot juice and pulp
  • ½ cup sesame seeds or LSA mix

Serves: 12

Method

  1. Beat eggs with rice milk gradually adding in carrot juice and pulp
  2. In separate container mix together buckwheat flour, baking powder, rice bran andseeds (LSA mix).
  3. Combine the two mixtures together and gradually pour in honey. Honey may need tobe heated slightly to ensure a smooth consistency
  4. Spoon into cupcake patties
  5. Bake in a moderate oven (180°C) for 12 minutes or until cooked

Breakfast Quick Shake

Breakfast shakes are a great way to start the day as they are fast and easy to make and you can drink them on the go if you have to.

The varieties are endless as you can include seasonal fruit, different protein powders (I prefer vanilla whey protein as it’s a more neutral base for all fruits) and alter the fibre content according to your needs.

Ingredients

  • 1 punnet strawberries and / or
  • 1 cup mixed berries and / or
  • 1 banana
  • 300 mls soy milk / almond milk / rice milk / A2 milk
  • ½ cup of yoghurt
  • ½ cup toasted muesli or whole almonds

Serves 2 

Method

  1. Wash strawberries or mixed berries and remove stalks
  2. Slice banana into bite sized pieces
  3. Place all ingredients in a blender and pulse until smooth
  4. Serve immediately

Optional
For a thicker shake add in some ice cubes

Vegetable Omelette

Eggs are always a great choice for breakfast as they can be prepared in a variety of ways and are hearty and nourishing.

Please ensure that your eggs are from organic free range sources where possible to ensure the best quality and freshness.

Ingredients

  • 4 eggs
  • 1/2 cup milk
  • 4 mushrooms
  • 2 tomatoes
  • Salt and Pepper

Serves 4

Method

  1. Crack eggs into a bowl and beat with milk
  2. Wash and peel mushrooms
  3. Cut mushrooms into quarters
  4. Wash tomatoes and cut into quarters
  5. Mix mushrooms and tomatoes with egg mixture
  6. Pour mix into a non stick frying pan over low heat until you see bubbles appearing on top side of omelette
  7. Carefully turn omelette over and continue to heat until both sides are golden brown
  8. Serve immediately and season with salt and pepper to tast

Optional

Tomatoes and mushrooms both have a higher water content so you may want to cut them and let them stand for a few minutes.

Try to use tomatoes with a lower water content such as Roma tomatoes and be sure not to cook them for too long

For a meat version, include some low salt ham or left over roast chicken!

For even more of a protein punch, serve with salmon and rye bread.

Protein Rich Banana Bread (Gluten Free)

This super luscious banana bread is another favourite that doubles as a breakfast, snack or dessert.

After cutting it into thick slices, pop it into the toaster and then top with fresh yoghurt for a truly decadent healthy treat!

Ingredients

  • 1 scoop vanilla protein powder
  • 100ml milk
  • 2 eggs
  • 5 ripe bananas peeled
  • 1 cup of almond meal
  • ½ cup of coconut flour
  • 1 ½ tsp of Bicarb soda
  • 1 tsp of Vanilla essence
  • ¼ cup chopped walnuts OR blueberries OR tbsp shredded coconut (optional, to serve)

Serves: 10

 Method

  1. Using a hand stick blender or blender, mix together the milk, protein powder, 2 eggs and 4 bananas
  2. Mix together the almond meal, coconut flour & bicarb soda
  3. Add in the banana blend mix and add vanilla & cinnamon and any optional extras
  4. Mix together and add to a loaf tin that has been lined with baking paper
  5. Cut remaining banana in half and place length ways in the loaf tin
  6. Bake at 180 degrees for 30-40mins – checking that a skewer inserted comes out clean
  7. Lift out and cool on a rack

Protein Pancakes

Who doesn’t love fluffy pancakes for breakfast?

You can have them with sweet or savoury toppings such as yoghurt and fruit or have them with a bit of cheese and ham for a great start to the day.

Ingredients

  • 2 scoops of vanilla protein powder (or unflavoured if you want more savoury pancakes)
  • 2 cups of almond meal
  • 4 egg whites
  • ½ cup of water
  • 1 tbsp of coconut oil or sunflower oil
  • 1 tsp of ground cinnamon (you can omit this if you prefer savoury pancakes)
  • A pinch of salt

Serves:  2

Method

  1. Mix all of the ingredients together with a spoon
  2. Grease the pan with oil
  3. Add 1/4 cup pancake mixture to the pan
  4. As bubbles begin to appear, flip pancake
  5. Cook for another 2 minutes or until done

Soft Boiled Eggs with Salmon on Rye

This is a quick and nourishing lunch that can also be enjoyed for breakfast or even a light supper.

You can easily bulk it up with more salad and for a tasty twist serve it with hummus.

Ingredients

  • 2 eggs
  • 2 slices of smoked salmon
  • 2 slices of rye bread (if you prefer a lighter option, you can also use mountain wraps)
  • Hummus
  • Rocket
  • Optional Ingredients

Serves 2

Method

  1. Boil enough water to cover the two eggs (still in the shells) in a saucepan
  2. Leave on the stove for medium heat for around 3 minutes
  3. Place bread in toaster or, if using wraps, place wraps on plate
  4. Remove eggs from heat and rinse under running water
  5. Remove egg shells
  6. Slice eggs in half
  7. If using hummus, spread on bread or wrap and top with salmon
  8. Serve with eggs and if desired rocket leaves

Brown Rice Chicken Congee

This is the perfect easy to make and easy to digest meal that makes it great if you’re recovering from any kind of illness.

As a bonus, it’s gluten free and dairy free

Ingredients:

  • 5 cups organic chicken stock
  • 1 strip of kombu
  • 10 cups of water
  • 1 inch of ginger, peeled and cut into 4 pieces
  • 5 green onions, 2 cut into quarters, 3 finely diced
  • 1 onion, cut in half with sections separated
  • 2 organic chicken breasts
  • 1 cup of brown rice
  • 1 Tbsp miso
  • 1 Tbsp sesame oil
  • 4 Tbsp Tamari, or to taste

Serving size: 4

Method

  1. Add chicken stock, kombu, water, ginger, 2 quartered green onions, onion and chicken into a large pot
  2. Bring to a boil then lower heat and simmer covered for 30 minutes or until chicken is cooked through
  3. Remove the green onions, onion and chicken
  4. Add rice and miso and bring to a boil, then lower the heat and simmer covered for 3 hours or until desired consistency
  5. Occasionally stir the rice and check the consistency
  6. While the rice is cooking, shred the chicken and chop the remaining two green onions
  7. When the brown rice congee is ready, remove the ginger and kombu
  8. Spoon the congee into a bowl and top with shredded chicken, green onion, a couple drops of sesame oil and tamari to taste

Vegan Buddha Bowl

Buddha Bowls are all the rage right now but it’s just a fancy way of eating a mix of vegetables that is presented beautifully.

Nourishing for both the eyes and the body. Instant win!

Ingredients

  • 1 punnet cherry tomatoes, halved
  • 2 zucchinis, cut into thin strips (I used a vegetable peeler)
  • 2 carrots, peeled into strips
  • 1 avocado, cut into small pieces
  • ¼  purple cabbage, shredded
  • 2 cups mixed lettuce leaves, washed
  • ¼  cup walnuts, chopped roughly (you can use any mixed nuts as long as you’re not allergic to nuts)
  • Sea salt and Cracked pepper
  • Olive oil

Serves: 2

Method

  1. Prepare all ingredients separately.
  2. Divide ingredients between four even sized bowls.
  3. Season with salt, pepper and a drizzle of olive oil.
  4. For extra protein you can add some tofu or lentils or if you prefer meat, salmon and chicken work really well

Traditional Greek Salad

This beautiful salad mix can be made ahead of time and stored in the fridge.

It goes beautifully as a light lunch or with soup and crusty bread for a heartier meal.

Ingredients

  • 3 tomatoes, cut into wedges
  • 2 continental cucumbers, deseeded and cut into 1cm semi circles
  • 1 red onion, sliced thinly
  • 2 cups rocket leaves
  • 1 cup kalamata olives, (pitted is better)
  • 150g hard feta, crumbled

Dressing

  • 1/4 cup olive oil
  • 1/4 cup red wine vinegar
  • 1 tsp dried oregano
  • Sea salt
  • Cracked pepper

Serves: 4

Method

  1. Combine all salad ingredients in a large mixing bowl
  2. Combine all ingredients for the dressing in an airtight jar and shake to mix
  3. Pour dressing over salad

Top Tip:

To remove seeds from cucumbers cut them lengthways and then run a teaspoon through the middle.

You can then use these seeds to start growing your own cucumber plant!

 

Mexican Chicken Wrap

This is a great way to use up left over chicken and is a favorite in lunch boxes as it travels well!

Ingredients 

  • 200g chicken breast fillets, cut into 2cm thick strips
  • Juice of 1 lime or lemon
  • 1 tbsp olive oil
  • 1 tsp cumin
  • 1 tsp smoked paprika
  • ½ avocado, sliced
  • 1 tomato, chopped
  • ¼ red capsicum, sliced
  • 1 cup lettuce, shredded
  • 1 tbsp fresh coriander leaf
  • Wholemeal wraps / mountain bread

Serves: 2

Method

  1. Mix together the olive oil, lime juice, cumin and smoked paprika
  2. Add chicken strips to marinate for up to 1 hour
  3. Pan-fry the chicken strips in a non-stick pan until lightly browned and cooked through
  4. Set aside to cool
  5. Roll up chicken, avocado, tomato, capsicum, lettuce and coriander in the wholemeal wraps and serve

Salmon Salad

Another quick and easy salad to prepare from left overs or veggies that you have growing in your garden!

Ingredients

  • 1 can of dolphin friendly Fresh Salmon
  • 200g of shredded lettuce
  • 2 stalks celery
  • 8 mushrooms
  • 1 tsp sesame seeds
  • Herbs to taste (thyme, rosemary, sage and basil)
  • Half a lemon
  • Olive oil

Serves: 2

Method

  1. Break up salmon and place into bowl
  2. Lightly fry sesame seeds until fragrant and lightly brown
  3. Wash, peel and slice celery stalks into bite sized pieces
  4. Wash peel and finely slice mushrooms
  5. Lightly fry salmon in olive oil until brown and slightly crisp
  6. Remove from heat and place into mixing bowl
  7. Combine with celery, mushrooms, lettuce and sesame seeds
  8. Season with herbs and squeeze lemon juice to dress

Chicken and Corn Soup

Chicken and Corn soup has always been a staple favorite of mine because it is just so warming and comforting.

Every family has their own take on this favorite and it’s easy to add some pasta noodles to turn into chicken noodle soup.

Rather than using commercial chicken stock, try making your own by boiling the leftover carcass of a roast chicken.

You’ll be guaranteed even more flavor and nutrition!

Ingredients

  • 20g butter
  • 2 garlic cloves, finely chopped
  • 5 chicken thigh fillets, trimmed and sliced
  • 1 litre chicken stock
  • 2 x 420g cans creamed corn
  • 2 x 125g cans corn kernels, drained
  • ¼  cup sour cream
  • Salt and cracked black pepper
  • 1/3  cup chopped coriander leaves

Method

  1. Melt the butter in a large saucepan over medium heat
  2. Add the garlic and cook for 1 minute, then add the chicken and cook for 3-4 minutes
  3. Stir in the stock, creamed corn, corn kernels and sugar
  4. Bring to the boil then simmer for 15 minutes or until the chicken is tender
  5. Remove from the heat and stir through sour cream, salt and pepper
  6. Top with the coriander and serve

Salmon and Green Tea with Rice

Japanese food is typically very wholesome as it is based on fresh produce.

This easy to digest dish is perfect for cooler nights when you want something warm and comforting.

Ingredients

  • 275g (1 1/4 cups) sushi rice, rinsed
  • 310ml (1 1/4 cups) water
  • 3 teaspoons finely grated fresh ginger
  • 1 tablespoon sushi seasoning
  • 3 green shallots, thinly sliced diagonally
  • 1 tablespoon soy sauce
  • 1 teaspoon wasabi paste
  • 1 teaspoon sesame oil, plus extra, to drizzle
  • 600g skinless salmon fillets
  • 2 green tea bags
  • 600ml boiling water
  • 1/2 sheet nori, thinly sliced
  • 2 teaspoons sesame seeds, toasted

Serves: 4

Method 

  1. Place the rice, water and ginger in a saucepan over medium heat
  2. Bring to the boil and cook, covered, for 7-8 minutes or until just tender
  3. Stand, covered, for 10 minutes
  4. Stir in the sushi seasoning and three-quarters of the shallot
  5. Meanwhile, combine the soy sauce, wasabi and half the sesame oil in a bowl
  6. Add salmon. Turn to coat. Heat remaining oil in a non-stick frying pan over medium-low heat. Cook salmon, turning, for 6 minutes for medium or until cooked to your liking
  7. Transfer to a plate. Set aside to rest for 2 minutes.
  8. Meanwhile, place green tea bags in a heatproof jug
  9. Pour over boiling water. Set aside for 2 minutes to allow flavours to develop then discard tea bags
  10. Divide rice among bowls
  11. Coarsely flake salmon and divide among bowls, then sprinkle with nori, sesame seeds and remaining shallot
  12. Divide tea among bowls
  13. Serve with greens and a drizzle of extra soy sauce and sesame oil

Chicken and Soba Noodles

Another warming hearty dish inspired by Asian flavors, this is sure to be a weekday dinner winner.

Ingredients

  • 4 cups (1L) chicken stock
  • 1 tablespoon soy sauce
  • 3cm-piece ginger, peeled, thinly sliced
  • 600g Coles RSPCA Approved Chicken Breast Fillets, thickly sliced
  • 270g soba noodles
  • 150g sugar snap peas, sliced lengthways
  • 1 carrot, peeled, cut into matchsticks
  • 1 spring onion, thinly sliced
  • 1/4 cup coriander, coarsely chopped
  • 1 long red chilli, thinly sliced diagonally

Serves: 4

Method 

  1. Combine the stock, soy sauce, ginger, chicken and 4 cups (1L) water in a large saucepan over high heat
  2. Bring to the boil. Reduce heat to low. Simmer for 10 mins or until the chicken is cooked through
  3. Transfer the chicken to a heatproof bowl and cover with foil to keep warm
  4. Add the noodles to the pan and cook for 3 mins or until tender
  5. Return chicken to pan and add the sugar snap peas and carrots
  6. Cook for 1 min or until heated through then season
  7. Divide the soup among serving bowls
  8. Sprinkle with spring onion, coriander and chilli

Chicken Cacciatore

Chicken cacciatore is one of those dishes that goes so well with a salad, rice, or fresh crusty bread.

High in lean protein as well as lycopene and antioxidants, it’s tasty and good for you!

Ingredients

  • 6 (about 1.1kg) chicken thigh cutlets, skin removed
  • 2 tablespoons olive oil
  • 200g Swiss brown mushrooms, sliced
  • 1 red onion, thinly sliced
  • 4 ripe tomatoes, chopped
  • 4 garlic cloves, chopped
  • 1 red capsicum, deseeded, chopped
  • 1 yellow capsicum, deseeded, chopped
  • 1 carrot, peeled, chopped
  • 125ml (1/2 cup) white wine
  • 250ml (1 cup) chicken liquid stock
  • 200g punnet grape tomatoes or cherry tomatoes
  • 60g (1/4 cup) kalamata olives, pitted
  • 2 tablespoons chopped fresh oregano leaves, plus extra sprigs, to serve

Crusty sourdough bread, to serve (optional)

Serves: 4 

Method

  1. Season the chicken cutlets well
  2. Heat 1 tbs olive oil in a large non-stick frying pan over medium-high heat
  3. Cook the chicken for 2-3 minutes each side or until browned all over. Transfer to a plate.
  4. Add the mushroom to the pan and cook, stirring, over medium heat for 3-4 minutes or until softened. Transfer to a bowl
  5. Add the remaining 1 tbs oil to pan and then add the onion and cook, stirring, for 2-3 minutes or until just beginning to soften
  6. Add the chopped tomato and garlic. Cook, stirring, for 3-4 minutes, until softened
  7. Add the capsicum and carrot and cook for 2 minutes
  8. Add wine and simmer for 5 minutes or until liquid has reduced by half
  9. Return the chicken and mushroom to the pan
  10. Add the stock, grape or cherry tomatoes, and the olives
  11. Bring to the boil. Reduce the heat, cover and simmer for 20 minutes
  12. Uncover and simmer for a further 20 minutes or until the liquid has reduced and sauce has thickened. Stir in the chopped oregano. Season.
  13. Divide the chicken cacciatore among serving bowls and serve with sourdough

Ginger Beef Stir-Fry

Stir fries are great for quick meals and because the vegetables are cooked quickly, they retain their beautiful colors and crunch for maximum nutrition and taste.

Ingredients

  • 500g beef stir-fry strips
  • 4cm piece fresh ginger, peeled, cut into matchsticks
  • ¼ cup  light soy sauce
  • 2 tablespoons peanut oil (please substitute for sunflower oil if you are allergic to peanuts!)
  • 250g mixed mushrooms, sliced
  • 200g sugar snap peas, trimmed
  • 1 bunch Chinese broccoli, stems finely chopped, leaves torn
  • 5 green onions, trimmed, thinly sliced
  • 440g thin egg-style noodles
  • 1 ½ tbsp shao hsing (Chinese cooking wine)

Serves: 4

Method

  1. Combine beef, ginger and 2 tablespoons soy sauce in a medium bowl. Toss to coat
  2. Heat a wok over high heat
  3. Add 2 teaspoons oil. Swirl to coat and then add 1/3 of the beef mixture
  4. Stir-fry for 1 minute or until browned before transferring to bowl
  5. Add 2 teaspoons remaining oil. Swirl to coat. Add half the remaining beef mixture
  6. Stir-fry for 1 minute or until browned. Transfer to bowl. Repeat with 2 teaspoons remaining oil and beef.
  7. Add remaining oil to wok. Swirl to coat. Add mushrooms. Stir-fry for 2 minutes or until tender. Transfer to bowl.
  8. Add sugar snap peas. Stir-fry for 2 minutes. Add broccoli stems and two-thirds of onion. Stir-fry for 1 minute or until peas are bright green and lightly charred.
  9. Return beef and mushrooms to wok.
  10. Add noodles, broccoli leaves, wine and remaining soy.
  11. Stir-fry for 1 to 2 minutes or until hot and leaves have wilted. Sprinkle with remaining onion

Soy and Chilli Mushroom Stir Fry

Great for vegetarians, you can easily increase your vitamin D intake by wiping your mushrooms with a damp cloth and then leaving them out in the sun for a few hours before stir frying them quickly.

Ingredients

  • ¼ cup Soy Sauce
  • 1 tbsp oyster sauce
  • 2 tbsp brown sugar
  • 450g fresh thin hokkien noodles
  • 2 teaspoons vegetable oil
  • 1 brown onion, cut into thin wedges
  • 2 garlic cloves, crushed
  • 1 long red chilli, finely chopped
  • 500g mixed mushrooms (enoki, swiss brown, oyster and cup mushrooms work best)
  • 1 bunch broccolini, trimmed, halved

Serves 4

Method

  1. Combine soy sauce, oyster sauce and brown sugar in a small bowl
  2. Place noodles in a heatproof bowl. Cover with boiling water. Stand for 1 to 2 minutes or until just tender. Drain and then separate noodles gently with a fork
  3. Heat a wok over high heat. Add oil. Swirl to coat
  4. Add onion. Stir-fry for 3 minutes or until just softened
  5. Add garlic and chilli. Stir-fry for 1 minute or until fragrant
  6. Add mushrooms and broccolini. Stir-fry for 3 to 4 minutes or until tender
  7. Add sauce mixture and noodles. Stir-fry for 2 minutes or until heated through

Gnocchi with Seasonal Vegetables

Who doesn’t love a one pot wonder?

Less cleaning up is always appreciated and this dish is designed to be had with beautiful fresh seasonal vegetables.

Ingredients

  • 500g packet potato gnocchi
  • 1 tablespoon olive oil, plus extra, to drizzle
  • 2 tablespoons butter
  • 250g cherry tomatoes, halved
  • 2 garlic cloves, crushed
  • 1 cup frozen shelled edamame or peas
  • 1 bunch asparagus, trimmed, sliced
  • 30g piece parmesan, finely grated

Fresh basil leaves, to serve

Serves 4

Method

  1. Cook the gnocchi in a large saucepan of salted boiling water following packet directions, until tender. Drain. Transfer to a bowl and keep warm.
  2. Melt the oil and butter in the same saucepan over medium-high heat until foaming and just light brown
  3. Add the tomato and continue to cook, stirring, for 2-3 minutes or until the skins begin to blister
  4. Add garlic and cook for 30 seconds
  5. Add peas / edamame and asparagus and cook until tender
  6. Add the gnocchi to the pan and stir to coat.
  7. Season well and add half the parmesan and stir to coat
  8. Serve with basil leaves

Indian Chana Masala

Another meat free dish that is good for you and tasty!

If you like things a little spicier, you can up the chilli factor for a really nice kick.

Method

  • 2 tablespoon vegetable oil
  • 1 teaspoon yellow mustard seeds
  • 1 brown onion, thinly sliced
  • 3 garlic cloves, finely chopped
  • 1 tablespoon grated fresh ginger
  • 1 tablespoon garam masala
  • ½ teaspoon turmeric
  • ¼ teaspoon chilli powder
  • 400g can diced tomatoes
  • 50g baby spinach
  • 2 x 400g cans chickpeas, rinsed, drained 

Serves: 4

Method

  1. Heat the oil in a large saucepan over medium heat
  2. Cook the mustard seeds and onion stirring gently until golden and soft
  3. Add the garlic and ginger and cook until aromatic
  4. Add the garam masala, turmeric and chilli powder and cook for another minute
  5. Stir through the tomato and 125ml (1/2 cup) water
  6. Cover and reduce the heat to low and simmer for 10 minutes
  7. Uncover and stir through the chickpeas and spinach
  8. Once the spinach has wilted, remove from the heat.
  9. Divide among serving bowls

Optional

If you want to balance out the heat from the chilli, serve with some plain natural yoghurt.

For an elegant twist, cut up some mint leaves and mix with the yoghurt for a great dip.

Konnyaku Jelly

Ingredients

  • 1 sachet of Nutrijell / Konnyaku Jelly Powder
  • 150g of sugar
  • 700mls boiling water
  • 1 medium sized mango

Serves: 5-6

Method

  1. Mix jelly powder with sugar
  2. Wash, peel and slice mango into small bite sized pieces
  3. Pour boiling water onto jelly and sugar mix and stir until crystals have dissolved
  4. Wait for 2 minutes before adding Fruity Acid and mango pieces
  5. Pour mix into jelly mould

Notes

  • Konnyaku jelly powder is made from a type of seaweed called carrageenan which is high in fibre, calcium and is also a prebiotic
  • Nutrijell is a brand of Konnyaku jelly powder and comes in a range of different flavours
  • You can substitute sugar for fruit juice, just lower the amount of water to 500mls
  • You can experiment with other fruits such as oranges, mandarins and peaches

Chocolate Avocado Cake

A delicious chocolate cake is a must sometimes.

Luscious, rich and dark we should all enjoy life’s little indulgences and celebrate special moments with good food.

Ingredients

  • 200g fresh dates, pitted, chopped
  • 1 tsp bicarbonate of soda
  • 2 tbs maple syrup
  • 2 tbs canola oil
  • ½ large avocado flesh
  • 2 eggs
  • 1 tsp vanilla extract
  • 1 ½ cups self-raising flour
  • ½ cup cocoa powder
  • Pinch of salt
  • ¼ cup low fat milk

Serves: 16

Method

  1. Place the date and 1 cup (250ml) water in a saucepan
  2. Bring to the boil over low heat and stir in the bicarbonate of soda
  3. Transfer to a bowl and set aside to cool to room temperature
  4. Preheat oven to 180°C. Grease a 20cm round cake pan and line the base with baking paper
  5. Process date mixture, maple syrup, oil, avocado, eggs and vanilla in a food processor until the mixture is smooth
  6. Sift the flour, cocoa powder and salt into a large bowl
  7. Add the avocado mixture and milk by folding until just combined
  8. Transfer to the prepared pan and smooth the surface.
  9. Bake for 50 mins or until a skewer inserted in the centre of the cake comes out clean
  10. Set aside in the pan for 10 mins before turning onto a wire rack to cool completely

Tea Poached Pears

An elegant fruit-based dessert that doesn’t skimp on flavor!

Perfect for hot summer days when you want a light dessert that won’t weigh you down.

Ingredients

  • 5 black tea bags
  • 4 cups boiling water
  • ¼ cup organic brown sugar
  • 2 large Beurre Bosc pears, peeled, cored, cut into 8 wedges
  • Vanilla yoghurt

Serves: 4

Method

  1. Place the tea bags in a large heatproof jug
  2. Add the boiling water and set aside for 3 minutes to infuse
  3. Remove the tea bags and discard
  4. Add the sugar to the jug and stir to dissolve.
  5. Pour the tea mixture into a medium saucepan over medium-high heat
  6. Add the pear and bring to a simmer then reduce heat to medium-low and simmer for 20 minutes until pears are tender
  7. Use a slotted spoon to carefully transfer the pear to serving bowls
  8. Pour over some of the syrup
  9. Serve with vanilla yoghurt


Optional

There are some beautiful tea blends out there – have a look for herbal teas like green tea and mint for an even nicer twist!

If you want, you can reduce the sugar – but this will result in a thinner syrup.

Watermelon and Coconut Sorbet

This sorbet can easily be tweaked to feature seasonal fruits such as peaches, nectarines or even raspberries.

Ingredients

  • ¾ cup organic caster sugar
  • 2 sprigs fresh mint
  • 1.5kg watermelon, coarsely chopped
  • 400g can coconut cream

Serves: 6 

Method

Place the sugar, mint and 2 cups (500ml) water in a large saucepan over low heat

  1. Cook, stirring, for 1 min or until the sugar dissolves
  2. Increase heat to medium and bring to the boil
  3. Cook, without stirring, for 5 mins or until syrup thickens slightly
  4. Set aside to cool completely
  5. Place the watermelon in a blender and blend until smooth
  6. Add the watermelon puree to the sugar syrup and stir to combine
  7. Strain through a fine sieve into a jug, pressing with the back of a spoon to extract as much liquid as possible
  8. Add the coconut cream and stir to combine.
  9. Pour the watermelon mixture into a shallow metal container
  10. Cover with foil. Place in the freezer for 4 hours or until almost
  11. Use a large metal spoon to break up the sorbet
  12. Quickly transfer to a food processor and process until smooth
  13. Return to the metal container and freeze for 4 hours

Chinese Walnut Dessert

High in essential fatty acids, this filling dessert is also great as a breakfast!

Ingredients

  • 110g walnuts
  • 4 tbsp rice flour
  • 140g fresh cane sugar (you can try substituting for stevia drops / powder)
  • 4 cups water

Serves: 5

Method:

  1. Preheat oven to 180° C
  2. Rinse walnuts and pat dry with kitchen towel
  3. Place walnuts onto tray and bake in oven for 13 – 15 minutes
  4. Remove from oven and allow to cool
  5. Blend toasted walnuts with 3/4 cup of water until smooth
  6. Mix rice flour with 1/2 cup of water to form a smooth paste
  7. Bring the balance of the water (2 3/4 cups) to boil and add sugar
  8. Stir until sugar is dissolved
  9. Add in blended walnut mixture gradually
  10. When boiling, slowly stir in rice flour mixture
  11. Stir constantly to prevent mixture sticking to the base of the saucepan
  12. Remove from heat after mixture bubbles
  13. Serve hot or cold and decorate with any extra walnuts

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