Gluten Free Spinach & Goat Feta Quiche

Gluten Free Spinach & Goat Feta Quiche

By on Mar 14, 2015 in Blog, Meals, Nourishing Recipes, School Lunches, Snacks | 1 comment

The food critics (aka my kids) say I’ve out done myself with this recipe, remarking “It’s the best quiche I’ve ever had”.  So warning, this quiche want stay around long enough to go cold. The Spinach & Goat Feta quiche recipe is a quick and easy wholesome meal you can make using leftovers as part of your filling or with fresh ingredients. There’s nothing like a delicious and nutritious quiche rich in protein and nutrients (antioxidants; Vitamins A, B2, D, E & K; magnesium, manganese, folate, calcium, potassium, phosphorous and more), that’s gluten-free making it a healthy meal ideal for a picnic, school or work lunch or snack. Pie Crust Ingredients: 1 ½ cups almond meal 1/3 cup Urid flour (Black Gram Lentil flour) ¾ tsp paprika 1 tsp Himalayan Crystal Salt ¼ cup ghee 1 large organic egg 1 Tbs Organic Coconut Oil Filling Ingredients: 1 100% meat sausage (no fillers) – optional 1 cup chopped spinach ½ cup crumbled goat milk feta 1 tsp Herbamere 4 large organic eggs 1 ½ cups full fat coconut milk ½ cup shredded goat milk cheddar cheese Black pepper to taste  Method: To make pie crust: Preheat oven on bake to 180 degrees Celsius. Place all ingredients in a bowl and mix together to form a dough ball.  Grease a pie dish with coconut oil. Knead dough into pie dish to cover inside of dish. Bake for approximately 30 minutes until crust is golden brown. Remove from oven and set aside to completely cool. To make filling: Preheat oven on bake to 180 degrees Celsius. Cook sausage in the grill. In a fry pan lightly cook the spinach and then remove. Chop the sausage into bit sized pieces and add to spinach. Mix in crumbled feta and ½ the shredded goat cheese. In a separate bowl, whisk the coconut milk, eggs, Herbamere and pepper.  Add ½ the spinach mix to the coconut milk mix and pour on top of the cooled pie crust.  Sprinkle the other remainder of the spinach mix on top and finally the sprinkle the remainder of the cheddar cheese on top. Bake for approximately 40-50 minutes.  Serve warm. Enjoy! If you enjoyed this recipe, make sure you sign up on the home page (www.naturalhealinghabits.com.au) to receive...

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Refined Sugarfree Perfect Pavlova

Refined Sugarfree Perfect Pavlova

By on Dec 26, 2014 in Blog, Desserts, Nourishing Recipes | 0 comments

Everyone loves a good pavlova that’s a flavour party sensation for the tastes buds.  Wouldn’t it be the best if you could have the perfect pavlova that’s full of nutritional benefits and without any of the bad stuff?  Well look no further. This recipe is bursting with nutrition, gut healthy ingredients and probiotics. Serves 6 – 8 Ingredients 4 organic egg whites 3/4 cup Birch Xylitol 1/2 tsp organic coconut flour 1/2 tsp allergy free baking soda 1/2 teaspoon vinegar 1/2 teaspoon vanilla Filling 1 cup coconut yoghurt or goat milk yoghurt 1 -2 Tbs raw organic honey 1/2 punnet strawberries (slice in half) flesh of one mango (sliced into bite sized chunks) pulp of 2 passion fruits 1 banana (sliced) 1/4 cup shredded raw organic dark chocolate (optional) Method Preheat oven to 110 degrees celsius or 225 degrees Fahrenheit. Beat the eggs with an electric beater until stiff. Add xylitol one tablespoon at a time, beating each time. Add coconut flour, baking soda, vinegar and vanilla while beating. Grease an oven dish with coconut oil and spread pavlova mix to form a circle shape with a 3 cm thickness.  Bake until peaks turn golden brown (approximately 1/2 hour). Remove from oven and let cool completely. Mix honey with yoghurt and spread on top of the pavlova. Arrange fruit on top, finishing with passion fruit pulp.  Sprinkle shredded raw organic chocolate and serve. Enjoy! Note: The base in this recipe will spongy and not be crunchy like the traditional pavlova recipes. If you enjoyed this recipe, make sure you sign up on the home page (www.naturalhealinghabits.com.au) to receive your free  Natural Healing Juice & Smoothie Recipes e-book  and our monthly newsletter with more recipes as well as health tips....

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Festive Waldorf Salad with Homemade Mayo

Festive Waldorf Salad with Homemade Mayo

By on Dec 3, 2014 in Blog, Nourishing Recipes, Raw, Salads, Uncategorized | 0 comments

Nothing like a refreshing, quick and easy salad that includes fruits, protein, healthy fats, vegetables and tastes like a treat. You’ll love this Festive Waldorf Salad with Homemade Mayo that truly nutritious and delicious.     Ingredients for Mayonnaise: – Makes 3/4 cup 2 organic egg yolks 1/2 tsp dry mustard 2 tsp white vinegar or lemon juice ½ cup raw organic coconut oil ¼ tsp raw organic honey Ingredients for Waldorf Salad: -Serves 6 1 green apple 1 red apple Juice of 1/2 lemon 1 cup chopped celery 1/2 cup chopped walnuts 2 Tbs sundried preservative free cranberries or sultanas 1/4 cup Mayonnaise 6 crisp lettuce cups for serving Method for Mayo: Whisk egg yolks in a mixing bowl and add lemon juice, mustard and salt and pepper. Using a measuring jug, carefully add oil drop by drop while mixing it well. Once the mixture beings to thicken add the remainder of the oil and honey in a slow stream while still mixing.  Store in refrigerator. Method for Waldorf Salad: Soak produce in white vinegar for 10 minutes to remove dirt and toxins. Chill apples, core and dice into bite sized pieces. Put into a mixing bowl and pour lemon juice over applies. Mix in celery, walnuts, cranberries and mayonnaise. Serve piled into lettuce leaf cups. Add 1 cup chopped baked chicken breast if you like. If you enjoyed this recipe, make sure you sign up on the home page (www.naturalhealinghabits.com.au) to receive your free  Natural Healing Juice & Smoothie Recipes e-book  and our monthly newsletter with more recipes as well as health tips....

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Paleo Chocolate Brownie

Paleo Chocolate Brownie

By on Dec 1, 2014 in Blog, Desserts, Nourishing Recipes, Uncategorized | 2 comments

Who doesn’t love a rich moist chocolate brownie, but wouldn’t it be great to eat one knowing it’s full of goodness? Well look no further. This brownie recipe is made with 100% natural ingredients, making it rich in Vitamin E; Omega 3, 6 & 9; Calcium; Zinc; Iron; Copper; Potassium; Manganese; Magnesium; Protein; Fibre; Anti-oxidants and more. All this makes it good for heart health, cholesterol lowering, gut health and weight loss. It’s delicious, moist and filling. Ingredients 4 Tbs Raw Organic Cacao 1 cup raw organic honey 4 cups almond flour 1 Tbs allergy free baking powder 1 Tbs fresh lemon juice 250g grass feed organic butter or coconut oil 4 organic eggs – beaten 100 grams pecan nuts – chopped Method Preheat oven to 150 degrees C/ 300 degrees F Line a 25 cm square baking tray with baking paper. Place dates, almond flour, baking soda lemon juice and honey in a medium pot on medium heat and stir. Add butter or coconut oil, eggs, pecan nuts and combine.  Remove from hat and pour mixture into baking tin. Bake for approximately 30 minutes or until cake feels firm. Remove from oven and cool for 10 minutes before cutting into 9 squares.  Enjoy with a side of coconut ice cream! If you enjoyed this recipe, make sure you sign up on the home page (www.naturalhealinghabits.com.au) to receive your free  Natural Healing Juice & Smoothie Recipes e-book  and our monthly newsletter with more recipes as well as health tips.  ...

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Quick Kale, Raisin & Pine nut Salad

Quick Kale, Raisin & Pine nut Salad

By on Nov 20, 2014 in Meals, Salads, Vegan | 0 comments

Kale is leafy green vegetable with a powerhouse of nutrients. It’s high in Vitamins A, C, E and K as well as minerals including copper, potassium, iron, manganese, calcium and phosphorus. It’s also low in calories and high in protein and fibre. The health benefits of eating kale may include improving blood glucose levels in diabetics; improving cholesterol and heart health; lowering the risks of cancer; normalising blood pressure; improving bone, skin and hair health; lowering the risk of asthma; improving gut and digestive health; assisting weight loss and improving overall immune function. Enjoy this easy Quick Kale, Raisin and Pine nut Salad recipe. Serves: 4     Preparation: 15 minutes Ingredients 2 Tbs sundried raisins 1 large bunch kale 2 Tbs pine nuts 2 finely chopped garlic cloves 1/2 tsp Herbamere 1/4 cup water 2 Tbs coconut oil Method Soak kale in filtered water and vinegar to remove dirt and pesticides. Drain kale of water, remove stems and chop leaves into chunks. Please raisins in hot water and stand for 5 minutes. Heat coconut oil in fry pan and cook pine nuts on medium heat until golden brown. Set aside pine nuts. Add kale and garlic to fry pan and toss until leaves soften. Add Herbamere and water and cook until leaves wilt (2-3 minutes).  Add raisins and simmer until kale is tender. Remove from heat and add pine nuts. Season with salt and pepper if desired. Enjoy! If you enjoyed this recipe, make sure you sign up on the home page (www.naturalhealinghabits.com.au) to receive your free  Natural Healing Juice & Smoothie Recipes e-book  and our monthly newsletter with more recipes as well as health...

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9 foods to improve your mood & well-being

9 foods to improve your mood & well-being

By on Nov 3, 2014 in Blog, General, Healing Foods, Raw, Uncategorized, Vegan | 2 comments

Did you know what you eat can dramatically affect your mood? We all know we can get a temporary superficial/false high after consuming sugary foods, alcohol or caffene, but these “foods” are actually depressants that bottom you out with the longer term reverse negative effects on your mood, bodily functions and well-being.  Here are some healthy foods to improve your mood and overall health for the long term. 1. Raw Organic Cacao – not the sugary and dairy laden commercial chocolate, but real cacao is rich in tryptophan, which is a powerful mood-enhancer, assisting the production of serotonin (feel good hormone).  2. Spirulina (blue green algae) – a whole and superfood. Good for everything including digestive health, brain function, detoxification and energy levels.  3. Fermented Foods – (Kefir, Sauerkraut, Yoghurt, Kombucha, Miso, Kimchee, etc) improve good bacteria in the gut to aid gut health that supports positive mood and brain function. 4. Goji Berries – known as one of the most nutritious berries on the planet. It’s rich in anti-oxidants and flavonoids It’s renowned to boost libido, sexual function and immune system.  5. Turmeric – supports the circulatory system and the digestive system.  It has been shown to boost Brain-Derived Neurotrophic Factor which is linked improved brain function and is useful in treating depression. 6. Chai Seeds –   rich in vitamin C, Omega 3 and 6 and antioxidants. They also clean your digestive and immune systems by moving all the toxins and impurities to the bowels to improve mood and brain function. 7. Coconut (oil, meat & water) – full of electrolytes and saturated fat to improve energy levels and brain function as well as keep the body feeling young. 8. Noni Juice -helps stimulate the body’s natural production of Serotonin – feel good mood enhancing hormone. Renowned to treat depression, anxiety, irregular sleep patterns (insomnia) and migraine; promote healthy immune system, regeneration of damaged cells. 9. Hemp Seeds & Oil – a rare complete source of protein and packed with enzymes as well as Omega 3, 6 and 9 for improving brain functions and energy levels. Include these foods in your daily eating regime to sustain a positive mood and overall good health. If you enjoyed this post or have personal experience you would like to share, please post a reply below....

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14 signs you may be suffering from dehydration

14 signs you may be suffering from dehydration

By on Nov 3, 2014 in Blog, General, Healthy Lifestyle Habits, Vegan | 2 comments

Since water makes up approximately 60% of our body; 90% of our brains; and 80% of our cells, it’s naturally vital to drink enough to maintain good health. We are highly dependent on good clean water for our bodies to function correctly.  For example, if our brains don’t receive enough water this will result in headaches, etc. We’ve all heard the quoted requirement that we should all drink at least 2 litres of water per day, but is this really enough for everyone and when is the best time to drink water?  In this post you’ll discover some symptoms of dehydration, how much water you should really drink and the best time to drink it. Fourteen signs of possible dehydration Headaches/ Migraines/ Lightheaded Bloating/Fluid Retention Constipation Inability to lose unwanted weight Sugar Cravings Acne/breakouts Fatigue Body Overheating Muscle Cramps Your skin loses its elasticity & early signs of aging (pre-mature wrinkles) Irritability, tiredness or insomnia Sunken Eyes or dark circles under the eyes Thirsty Painful periods How much water is enough? We should all drink 1 litre/34 ounces of clean water 25 kilograms/55 pounds of body weight and more if exercising. If you drink coffee, tea or alcohol you should match with a glass of water as these drinks have dehydrating effects and so do some medications. Best times to drink water There are recommended times of day to drink water to optimise body functions. As part of your daily healthy water consumption regime you should include: One glass of water with lemon juice first thing in the morning to kick-start your metabolism, alkalise your system and help to detoxify the body. Another glass of clean water first thing in the morning to activate and hydrate your organs. One glass of water 1/2 hour before meals to stimulate digestive enzymes and aid digestion A glass of water before taking a shower/bath to lower body temperature and blood pressure One glass of water before going to bed to lubricate arteries and help prevent Stroke or Heart Attack Remember to make sure your water is clean (free of bacteria, pesticides and other chemical including fluoride) and naturally mineralised by investing in a good water filter. If you enjoyed this article or have personal experience you would like to share, I’d love you to post a reply below....

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Almond Chia Bread

Almond Chia Bread

By on Oct 16, 2014 in Blog, Nourishing Recipes, School Lunches | 0 comments

 If you love bread but can’t stomach the wheat in traditional bread or the carbohydrate overload in gluten free options, then this recipe is for you.   This Almond & Chia Bread recipe is packed with protein, 8 essential amino acids, antioxidants, calcium, iron, Vitamins A, B complex C & E, potassium and more. This bread will also aid your body’s conversion of starches to sugars, and keep you fuller longer. All this works to  assist weight loss, balance blood sugar levels; increase energy levels; aid healthy skin, hair and nails; improve brain function; assist hydration and retention of electrolytes; is anti-aging; improve cholesterol levels, heart health and gut health.  Did I mention, it tastes delicious? Ingredients 500 grams (5 cups) almond meal/flour 2 Tbs Organic Chia Seeds 1 tsp allergy free baking powder ¼ tsp Himalayan Crystal Salt 3 organic free range eggs separated 1 cup goat milk yoghurt 1 Tbs organic honey 1 Tbs coconut oil 1 Tablespoon coconut flour  Method: Preheat oven to 150C/ 300F Grease 23cm x 13cm loaf with coconut oil and dust with a light coat of coconut flour. In a large bowl, mix almond meal, baking powder, chia seeds and salt. Whisk the egg yolks with the yogurt and honey until light and fluffy. Beat the egg whites until still. Combine the egg yolk mixture with the almond meal until smooth. Add the stiff egg whites and gently blend. Pour the mixture into the prepared loaf tin and bake for 50-60 minutes or until the top is golden brown, spongy and an inserted skewer returns clean. Let it cool before slicing. Toast using a grill rather than a toaster. Serve with butter, any nut butter, smoked salmon, Cocopure Coconut Butter Chocolate or your favourite filling. If you enjoyed this recipe, make sure you sign up on the home page (www.naturalhealinghabits.com.au) to receive your free  Natural Healing Juice & Smoothie Recipes e-book  and our monthly newsletter with more recipes as well as health tips. I’d love to hear your comments...

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Mouth Watering Mediterranean Paleo Breakfast

Mouth Watering Mediterranean Paleo Breakfast

By on Oct 12, 2014 in Meals, Nourishing Recipes, Uncategorized | 0 comments

If you love poached eggs and are looking for a bread alternative that will kick your taste buds into overdrive then you will love this Mouth Watering Mediterranean Paleo Breakfast recipe. It’s rich in protein, Vitamins A, B complex, C, E, & K, copper, iron, calcium, zinc, folic acid, phosphorus, magnesium, potassium, phytochemicals, fibre, anti-oxidants and more. It’s also low in carbohydrates and high in nutrition.  This makes the ideal breakfast for heart, cardiovascular, blood and cholesterol health; gut health and allergies; weight loss; cancer prevention and treatment; diabetes health; as well as detoxification. Ingredients (serves 2) 4 Free Range Organic eggs 2 large Portobello mushrooms 2 Tbs organic coconut oil 2 Tbs Dukkah (Egyptian Spice Mix) 2 Tbs crumbled Goat Milk Feta 1 ripe avocado Herbamere to taste (or Himalayan Crystal Salt) Squeeze of lemon juice Cayenne Pepper to taste (optional) Method Soak mushrooms in filtered water and white vinegar to clean from pesticides and dirt. Coat mushrooms in coconut oil using a pastry brush. Place mushrooms face down in the oven and bake at medium temperature for 10 to 15 minutes (until juicy). Boil filtered water in a saucepan and crack eggs into boiling water. Cook until desired consistency (soft, medium or hard poached). Take mushrooms out of oven and sprinkle Herbamere or salt, crumbled goat milk feta and Dukkah, Remove eggs from boiling water using a slotted spoon and place 2 eggs on the inside of a mushroom. Sprinkle with Herbamere or salt and cayenne pepper (optional). Slice half and avocado and sprinkle with Herbamere or salt and a squeeze of lemon juice. Serve and enjoy. Please feel free to leave your comments below. If you enjoyed this recipe, make sure you sign up on the home page (www.naturalhealinghabits.com.au) to receive your free  Natural Healing Juice & Smoothie Recipes e-book  and our monthly newsletter with more recipes as well as health...

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Raw Vegan Berry Cheesecake

Raw Vegan Berry Cheesecake

By on Sep 29, 2014 in Blog, Desserts, Nourishing Recipes, Raw, Uncategorized, Vegan | 2 comments

Raw food recipes are a favourite because you are accessing 100% of nutrients from all the natural ingredients in a pure form without losing them through the cooking process.  The ingredients in this Raw Vegan Berry Cheesecake recipe mean it’s not only a delicious taste sensation, but all rich in anti-oxidants, protein, fibre, iron, vitamins (A, B, C) , minerals and phytonutrients.  All this makes it’s good for heart, cholesterol, blood and gut health as well as assist weight loss. This Raw Vegan Berry Cheese Cake is gluten free, dairy free, sugar free, grain free, Paleo and child’s play to make. In fact, my 11 year old made the one pictured for the family the other day.   Ingredients 2 cups raw cashews (soaked overnight in filtered water and drained) 1 cup almond meal 3/4 cups of pitted dates Juice of 1 & 1/2 lemons 1/4 cup maple syrup 1 Tbs raw organic coconut oil 2 tsp vanilla extract 1 cup organic mixed berries (strawberries, blueberries, raspberries, blackberries) Method To make the crust, use a blender or food processor to blend almond meal, coconut oil and dates together. Put mixture in a 6-8 inch pie dish, pressing down with your hand to form the crust. To make the filing, put cashews, lemon juice, maple syrup and vanilla in a blender and whizz until texture is creamy smooth. Layer the filing on top of the crust. Put cheesecake in freeze to chill until set firm and cold. To make berry topping, put mixed berries in a blender and whizz until spreadable consistency. You can add a little maple syrup if you like it sweeter. Use a butter knife or spatula to spread the berry topping over the cheesecake. Serve and enjoy! I’d love to read your comments below. If you enjoyed this recipe, make sure you sign up on the home page (www.naturalhealinghabits.com.au) to receive your free  Natural Healing Juice & Smoothie Recipes e-book  and our monthly newsletter with more recipes as well as health...

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