Category Archives: Recipes

Healthy Recipes

Golden Sauerkraut

Golden Sauerkraut

Travelling through Cambodia last month I purchased some powdered wild organic turmeric.  I decided to add the turmeric to the sauerkraut I was making, it has such a beautiful rich golden colour. The health benefits of combining the turmeric in the sauerkraut, will be endless I’m sure. Something so simple to make and include with your meals that has such an impact on your health, providing beneficial bacteria for the digestive system. It controls inflammation in the body that is at the root cause of most diseases,


Sauerkraut Image

 

 

 

 

 

Here is a brief history of fermentation from the Weston Price Foundation website

It may seem strange to us that, in earlier times, people knew how to preserve vegetables for long periods without the use of freezers or canning machines through the process of lacto-fermentation. Lactic acid is a natural preservative that inhibits putrefying bacteria. Starches and sugars in vegetables and fruits are converted into lactic acid by the many species of lactic-acid-producing bacteria…The ancient Greeks understood that important chemical changes took place during this type of fermentation. Their name for this change was “alchemy.” Like the fermentation of dairy products, preservation of vegetables and fruits by the process of lacto-fermentation has numerous advantages beyond those of simple preservation. The proliferation of lactobacilli in fermented vegetables enhances their digestibility and increases vitamin levels. These beneficial organisms produce numerous helpful enzymes as well as antibiotic and anticarcinogenic substances. Their main by-product, lactic acid, not only keeps vegetables and fruits in a state of perfect preservation but also promotes the growth of healthy flora throughout the intestine.1

To Make the Sauerkraut

1 cabbage
3 carrots
3 Tbs grated ginger
1 teasp turmeric powder
2 teasp fennel seeds
Chilli (optional)
Juice of 1 lemon
1 Tbsp sea salt

Slice cabbage finely or put through your food processor, place in a large bowl.
Peel and grate carrots, add to the bowl with the cabbage.
Add the remaining ingredients to the bowl.
Mix thoroughly with your hands, making sure everything is coated well.  Start to massage the  cabbage mixture, the salt should draw out the moisture of the cabbage and begin to get juicy and soft. Keep massaging until the cabbage shrinks in size and the mixture is juicy.
Place cabbage mixture into sterilized jars, making sure the vegetables are packed tightly to avoid air from getting in. Cover the sauerkraut mixture with any remaining liquid left in the bowl.
I then place a  cabbage leaf over the sauerkraut to make sure all the vegetables are bathing in the liquid and to prevent oxidation. Close with an airtight lid. Always make sure you place your jars in a dish to catch any liquid that may bubble over.
Leave the jars to ferment at room temperature for about 7days depending on room temperature, small bubbles will appear through the mixture. I then place in the fridge for at least another week to further the fermentation process, the flavour improves with time., the longer the better.

Serving Suggestions

Make yourself a probiotic salad, this adds a real zing to any salad, I love it on home made flaxseed crackers with either tahini, nut butter of choice or avocado.

 

 

 

 

 

Quinoa Porridge

Quinoa Porridge

Quinoa Porridge3/4 cup of quinoa seeds (soaked overnight)

1/2 cup of coconut milk

1/2 cup of water

!/4 teaspoon of cinnamon

1 tablespoon of lakanto or any other sweetener if desired

1 tablespoon of Bestow Be Cleansed for an extra fibre boost

Soak the quinoa seeds overnight. In the morning, rinse it thoroughly and drain.

Place quinoa, Bestow Be Cleansed, coconut milk, water, lakanto and cinnamon in a saucepan and bring to a simmer over high heat. Stir well to mix all the ingredients thoroughly.

You can add more fluid to the recipe if you like your porridge thinner or it appears to be drying our during cooking.  Reduce heat to low, cover and cook for 15 mins, stirring often.

You can serve it with almond or rice milk and your Bestow Beauty Oil for a good dose of those important essential fatty acids.

Alternative ideas – A quicker alternative is using the powdered quinoa (Quinoa Cereal from Ceres) instead of the whole seeds. This doesn’t require pre-soaking and cooks in five mins.  Just remember to add 1 1/4 cups of fluid to every 1/2 cup of powder.

 

 

 

Mini Berry Tarts

mini-berry-tarts

 

 

 

 

 

MINI BERRY TARTS
Base
1/2 cup of butter or *coconut oil, melted
250 grams of almond meal or ground almonds
1 tablespoon of raw honey
1 tablespoon of Bestow Be Cleansed (optional)
Filling
Coconut custard (see below)
Fruit topping
You can use any sliced fresh fruit or berries. We have used
frozen berries that have been thawed.
Makes 8 tarts.
Preheat oven to 180 degrees Celsius.
Make the coconut custard (see below)
Mix all the ingredients together, line 8 mini tart tins with
 baking paper and press a tablespoonful of the base
mixture into each one. Spread the mixture evenly around
the sides and the base.
Prick with a fork a few times and bake in the oven for
ten minutes or until golden brown.
Remove from the oven, cool completely then remove from
the tins.
Assembly
Fill the cooled tart shells with coconut custard, cover with fruit,
dust with coconut flour (optional) and
sprinkle with chopped pistachios (optional).
*For a dairy free option use coconut oil.
Coconut Custard
3 eggs
300ml of coconut cream
1 teaspoon of vanilla paste or 1 vanilla pod, scraped
2 tablespoons of coconut sugar
Whisk the three eggs together in a large bowl.
In a medium saucepan and over a moderate temperature,
heat the cream, vanilla paste and coconut sugar.
Stir constantly so that the cream does not burn or boil.
When it is frothy and close to a simmer remove from
the heat.
Very slowly add the cream mixture to the eggs while constantly
whisking. When it is all combined place
back on a low heat.
Keep stirring constantly, the mixture will take about 10
minutes to thicken. It’s important that it doesn’t  boil.
 as it will then curdle. You should now have a lovely velvet
coconut, caramel custard.
For a thicker custard you can add a teaspoon of cornflour
 mixed with a little water, and heat for a few more
minutes.

Easy Paleo Baklava Bars

Paleo Baklava Bars

This is not wrapped in pastry but still tastes good with this mix of toasted nuts and honey.

Baklava Bars

 

 

 

 

 

 

 

¼ cup honey

¼ cup tahini or almond butter

½ cup almond meal

1 dash cinnamon

2 tbsp coconut flour

1/8 tsp salt

1tsp vanilla extract

1 1/2 tbsp coconut oil

½ cup hazelnuts

½ cup walnuts

 

  1. Chop nuts place in pan with almond meal, coconut oil, and salt until lightly toasted. Mix in honey until it bubbles, then remove from heat and let cool for 5 mins.
  2. Next place nut mixture into a bowl and mix in almond butter or tahini extract and coconut flour.
  3. Spread and flatten into 8×8 dish to cool.
  4. Refrigerate or freeze for 30 mins.
  5. Cut into squares.

 

I store mine in the freezer and nuts can be varied. Pecan, pistachio and macadamia nuts are all nice. Choose your combination.

 

Recipe thanks to Cottorcrunch.com

 

Paleo Lemon Cake

Paleo Lemon Cake with Coconut Butter Glaze

If you like the taste of lemon, this is for you, it is very ease and rather delicious. My tip here is just make sure you really sift and blend flours together before adding to the liquid mixture.

Paleo Lemon Cake

 

 

 

 

 

 

 

Preheat oven to 180deg C and line a loaf tin.

  • Ingredients
  • 5 eggs
  • 1/3 cup coconut oil, melted
  • 1/3 cup maple syrup
  • 1/3 cup lemon juice
  • zest of 1 lemon
  • 1/2 cup plus 1 Tablespoon coconut flour
  • 1/4 cup tapioca starch
  • 1/2 teaspoon baking soda
  • Pinch salt
  • 1/3 cup coconut butter, for glaze
  • 2 tablespoons maple syrup, for glaze
  • 2 tablespoons lemon juice for glaze
  1. In a mixing bowl, whisk the eggs with the coconut oil, maple syrup, lemon juice and lemon zest.
  2. Add the coconut flour, tapioca starch, baking soda and salt. Mix well.
  3. Transfer to prepared loaf tin. Bake for 40 mins or until a toothpick inserted in centre of cake comes out clean
  4. Cool completely before glazing.
  5. In a small bowl mix together the coconut butter, maple syrup and lemon juice for the glaze. I placed the bowl over hot water and this brought it together nicely.
  6. Spread on cake.

Coconut butter is very easy to make if you have a high powered blender or can be bought premade.

Here is the recipe from my Quirky Cooking book by Jo Whitton

  1. Place 400g desiccated coconut into high powered blender.  Process for at least 2 minutes scraping down sides of bowl.
  2. Add melted coconut oil very slowly for another minute gradually increasing speed until you have achieved a smooth consistency.
  3. Store in jar, will go solid when kept in fridge.

 

 

 

 

 

 

Healthy Anzac Cookies

Healthy Anzac Cookies

This recipe I know you will love, it comes from our Bestow Treats 2 Journal by Janine Tait & Sheryl Nicholson.

Anzac biscuits

 

 

 

 

 

 

 

Preheat oven to 160 degrees Celsius and line a large baking tray with baking paper.

Makes 24 cookies.

  • 2 cups of almond meal
  • 1 cup of silvered almonds
  • 1 cup of macadamia nuts, chopped finely
  • 2 cups of coconut, desiccated
  • 1 teaspoon of vanilla extract
  • 3/4 cup of rice malt syrup (or honey)
  • 1/2 cup of coconut oil, melted
  • 1 teaspoon of baking soda

Combine almond meal, slivered almonds, macadamia nuts, desiccated coconut and vanilla extract in a bowl and mix well. Place rice malt syrup and coconut oil into small bowl and mix.  Add baking soda and stir well until dissolved. Pour liquid into dry ingredients and mix together until well combined.

Shape a tablespoonful of the mixture into a ball. They will be quite sticky so to press them flat, cover the bottom of a jar with glad wrap and press firmly down on to the cookie mixture ball until you have a nice flat shape. Place on the baking tray.

Bake for 10 minutes or until golden – make sure you keep an eye on your cookies as they brown quite quickly. The biscuits will be very soft when they  come out of the oven so leave to cool for ten minutes before transferring biscuits to cooling rack to harden.

Muesli Bars

Muesli Bars

Muesli Bars

 

 

 

 

 

 

Ingredients

  • 3/4 cup almond meal
  • 1 cup desiccated coconut
  • 1/2 cup flaked almonds
  • 1/4 cup pumpkin seeds
  • 1/4 cup sunflower seeds
  • 1/4 cup coconut oil
  • 1 teaspoon baking powder
  • 1 teaspoon water
  • 1/4 cup maple syrup or sweetener of choice ( this quantity can also be reduced)
  • 1/4 cup sultanas
  • 3 medjool dates, pitted and chopped roughly

Method

  • Preheat oven to 150 degrees C
  • Line a square 8x8inch tray with baking paper
  • In a small pot gently warm the coconut oil and maple syrup until it as melted and combined
  • Add the water and baking powder and mix together with a fork or whisk
  • In a bowl add the rest of the ingredients and mix in the coconut oil and maple syrup mixture
  • Press the mixture into the lined tin and cut into bars
  • Place into the oven and bake for approx. 45 mins until golden brown.  I like mine really golden and crunchy so baked them a little longer
  • Remove from the oven and allow to cool for 15 mins in the tray then transfer to a cooling rack.

 

Walnuts and Brownie Slice Recipe

Walnuts – Pure Brain Food!

I love browsing through Don Tolman’s Encyclopedia of Whole Food Medicine, it is beautifully illustrated and packed full of interesting information and today the book opened up at walnuts.  Gathering walnuts of late myself I thought I would share the information and finish with a recipe, of course !

Walnuts 1

 

 

 

 

 

 

Choosing 1/4 cup of walnuts for a snack can give you both omega 6 and omega 3 fatty acids .  Approximately 95% of your daily omega 3 requirements.  These brain-friendly nuts are also full of B vitamins, which are particularly great for your skin. B vitamins help with stress management,  mood and prevent skin disorders, keeping those wrinkles and fine lines at bay.

Walnuts also offer protein, fiber, magnesium, manganese and copper. Just make sure the label does read UNREFINED or you can assume that it has been through some kind of chemical process that makes it worse for your health.

I choose to activate nuts and seeds now  before using. The reason being once soaked in water and salt for a period of time it starts off the germination or sprouting process then dehydrated or placed on an oven tray at a low temperature. Soaking increases the nutrient value of the nuts along with breaking down the problematic compounds, this also helps enhance their digestibility. Do check soaking times this can vary according to the type of nut or seed.

This recipe is devine!! It is from our Bestow Treats 2 recipe book by Janine Tait and Sheryl Nicholson. I love the combination of walnuts and avocado, in fact I didn’t have any pecans nuts so just increased the walnuts and replaced the cacao with carob. Give it go.

BROWNIE SLICE -with chocolate topping

Base

1/2 cup pecans, 1/2 cup walnuts, 2 tablespoons of cacao powder, 1/2 cup shredded coconut, 2  tablespoons chia seeds, 1 cup medjool dates, pitted, 1/4 teaspoon sea salt

Add all the ingredients to a food processor and blend well.  Press into a baking paper lined square tin and refrigerate for 30 minutes.

Topping

1 small ripe avocado, 2 tablespoons of 100% organic maple syrup, 2 tablespoons coconut oil, melted, 2 teaspoons of Bestow Beauty Powder, 1 teaspoon of cacao nibs, 1 tablespoon walnuts, finely chopped

Using a stick blender, process avocado, maple syrup, cacao powder, coconut oil and Bestow Beauty Powder to a smooth consistency. Spread over the base in a thick layer and sprinkle with cacao nibs and finely chopped walnuts.

Store in the refrigerator and can be frozen.

 

 

 

 

 

 

 

Choosing 1/4 cup of walnuts for a snack gives you both omega 6 and omega 3 fatty acids. Approximately 95% of your daily omega 3 requirements.   These brain-friendly nuts are also full of B vitamiins, which are particularly great for you skin. B vitamiins help with stress management and mood, and prevent skin disorders. In turn, keep those wrinkles and fine lines at bay.

They also offer

Pete Evan’s Flaxseed Crackers

Pete Evan’s Flaxseed Crackers

Pete Evans Crackers

 

 

 

 

 

 

 

For the crackers

1 cup  golden and/or brown flaxseeds

½ cup total mixed seeds, such as pumpkin, sunflower, sesame

1 tsp. cumin seeds or fennel seeds

½ tsp. fine sea salt; more as needed

Make the crackers

Put the flaxseeds in a medium bowl and pour in enough water to just cover them. Put the mixed seeds in another medium bowl and pour in enough water to just cover them. Let the seeds soak at room temperature until the flaxseed water appears gelatinous, 8 to 16 hours.

Drain and rinse the mixed seeds and add to the flaxseeds and their liquid. Mix well and drain the entire mixture again, without rinsing, to remove any excess liquid. Transfer the seed mixture back to a bowl and stir in the cumin seeds and salt.

Position a rack in the center of the oven and heat the oven to 90deg C. Line a large rimmed baking sheet with a silicone baking mat (parchment and waxed paper will not work here).

With a silicone spatula, thinly spread the seed mixture to the edges of the mat. Bake, flipping the cracker sheet halfway through, until the center feels dry to the touch, 4 to 4½ hours. Remove from the oven and sprinkle with more salt to taste while still warm. When cool, break the cracker sheet into uneven pieces and set aside or store in an airtight container for up to 5 days.The crackers can also be placed on trays with baking paper in a dehydrator  for approx. 18hrs or until crisp.

Kumara and Boysenberry Cake – Gluten Free

kumara-cake-01

 

 

 

 

 

 

 

3 cups of almond meal
Pinch of Himalayan or sea salt
1 teaspoon of baking powder
1 1/2 teaspoons of cinnamon
1/2 cup of coconut sugar
1/4 cup of macadamia or coconut oil, melted
1 teaspoon of vanilla extract
3 eggs, lightly beaten
3 cups (500g) red kumara (sweet potato), mashed or pureed
1 cup of boysenberries, fresh or frozen

Preheat oven to 150 degrees celsius.

Line the base of a round, springform 23cm (9 inch) cake tin with baking paper.

In a large bowl mix together dry ingredients. Add oil, vanilla, eggs and kumara. Mix well. Fold through boysenberries until colour is just starting to run.

Spoon mixture into cake tin and smooth out. Bake for 1 hour and 20 minutes until top has browned.

Remove from the oven and allow to cool in the tin for 15 minutes. Remove from the tin and allow to cool for a further 15 minutes.

Slice and serve with coconut yoghurt (dairy free)

Recipe from our Bestow Treats Book 2