Coconut, plum and lemon cake topped with passionfruit yogurt

Coconut, plum and lemon cake topped with passion fruit yogurt

Little rainy Saturday afternoon bake with my husband to satisfy my pregnancy cravings. This cake is a great healthy alternative with all the sweetness, without all that extra junk. Enjoy! x

Ingredients:

IMG_0316.JPG
  • 1 cup coconut flour

  • 1/2 cup spelt flour

  • 1/2 cup shredded coconut

  • 1 teaspoon baking soda

  • 1/2 teaspoon salt

  • 6 eggs

  • 6 tablespoons coconut milk

  • 6 tablespoons lemon juice

  • 5 tablespoons coconut oil

  • 1/3 cup honey

  • 1 tablespoon vanilla essence

  • Zest of 4 lemons

  • 2 tablespoons Greek or plain yogurt

Topping:

  • 4 tablespoons Greek or natural yogurt

  • 3 drops vanilla essence

  • 2 tablespoons lemon juice

  • 1 tablespoon honey

  • 1 passion fruit to top

Method:

  1. Preheat oven to 180 degrees.

  2. Grease round cake tin with oil of choice ( I used coconut oil )

  3. In a large bowl, sift together coconut flour, shredded coconut, baking soda, and salt. Set aside.

  4. In another bowl, whisk together 6 eggs, coconut milk, yogurt, lemon juice, melted coconut oil, honey, vanilla, and lemon zest until foamy.

  5. Add wet to dry and mix well to combine.

  6. Bake for 25 minutes, until toothpick inserted into center comes out clean and cakes are golden. Remove from oven and allow to cool completely.

  7. Yogurt glaze - mix the yogurt, vanilla and lemon juice until light and fluffy. Add 1-2 tablespoons of honey, if desired. Top with passion fruit.

  8. Enjoy!

Soph xx

Salmon, herb & goats cheese frittata

FRESH OUT OF THE OVEN! ~ Salmon, fresh herbs & goats cheese fritata’s.

IMG_2949.JPG

I have tried to have self care, nutrition & mindfulness at the top of my list this week…because I can not give from an empty cup.

These egg muffins take no more than 15 minutes to prepare and cook just as quickly. They last for 3-4 days in the fridge and can also be frozen.

Ingredients

  • 1 zucchini grated

  • 1 small chili finely chopped

  • 2 tablespoons goats cheese ( or cheese of any choice)

  • 6 - 8 eggs ( I used 8 )

  • 1 teaspoon fresh thyme chopped finely

  • 1 small tomato chopped finely

  • 1 tablespoon fresh parsley chopped finely

  • 40g salmon

  • Salt and pepper

  • Coconut oil

Method

  1. Preheat the oven to 200 degree’s

  2. In a large bowl, beat the 6 - 8 eggs

  3. Next, add grated zucchini, chopped chili, flaked goats cheese, thyme, parsley, tomato & salt and pepper.

  4. Next, add the pre grilled salmon in small chunks (leave to cool before adding to large bowl of ingredients)

  5. Finally, pour the mixture evenly into a lightly oiled muffin tray ( I used coconut oil) and place in the oven. They'll take around 15 minutes to puff up perfectly!.

Enjoy,

Soph xx

Raw Blackberry Coconut Cashew Slice Fresh From My Mother-In-Law's Garden

IMG_3033.JPG

You’ll find that nothing beats the flavour of home-grown, freshly picked organic-grown fruit and vegetables. They’re free of chemicals and packed with health-giving nutrients, so they’re pure and wholesome.
I love returning home to New Zealand over the summer to visit our family and friends and have some time and respite away from our hectic live in Asia.
Its always so amazing to return to my husbands family home Opou where there is always an abundance of fresh fruit and organic vegetables. The fruit and vegetable garden has sustained Jeremy’s family for 5 generations and on our daily adventures in the garden we came across the blackberry bush dripping with the sweetest fresh berries, so we decided to put these to good use.

See the recipe below for this healthy treat made from Libby’s (my mother in laws) fresh blackberries.

Ingredients:

IMG_3036.JPG

For the bottom layer

-1 cup medjool dates, pits removed

-1 cup raw cashews

-1 tablespoons coconut oil

-1/4 cup unsweetened shredded coconut

For the middle layer

-1 cup raw cashews

-1/3 cup coconut cream

-1/2 cup unsweetened shredded coconut

- 2 tablespoons honey

For the top layer

-6 ounces blackberries (set aside 8-10 berries to keep whole)

-2 tablespoons honey

-1/2 cup coconut cream

-1/2 cup unsweetened shredded coconut

IMG_3031.JPG
IMG_3034.JPG

Method

IMG_3035.JPG
  1. In a food processor, pulse all ingredients for bottom layer until mostly smooth. This will take 2-3 mins.
    Dates should be totally sticky and cashews should be ground. Place into loaf pan and press firmly until it's spread totally evenly on the bottom.
    Place in freezer while you make the next layer.

  2. Clean food processor, then repeat process with all middle layer ingredients. Again, it should take 2-3 mins to get smooth.
    Remove loaf pan from freezer, spread second layer evenly over the bottom, then place in freezer again while you make the top layer.

  3. Clean your food processor one more time, then combine all ingredients for top layer in a food processor, leaving 8-10 blackberries out. Once totally smooth (about 2 minutes), mix in the whole berries, remove loaf pan from freezer, and spread top layer over everything.

  4. Freeze the entire thing for at least 2 hours before cutting into slices and serving. Keep frozen for up to 1 week.

    Enjoy xx

IMG_3030.JPG
IMG_3032.JPG

Healthy blueberry, almond and banana muffins

Learning about food and movement as medicine from a young age from my parents has been the greatest gift and lesson I have ever learned to overcome my anxieties and depression.
Our body heals, our heart heals, the mind heals, wounds heal, everything heals. I have learned more from pain than I have from pleasure, and something I have realized is bad times do not last.

Food is the most abused anxiety drug. Health is simply an investment, not an expense.
Let food be the medicine. When diet is wrong, medicine is of no use. When diet is correct medicine is of no need.
Instead of “ I don’t have time” try saying “It’s not a priority” and see how that feels.

These healthy blueberry, almond and banana muffins take me no more than 15 minutes to prepare and make up to 16 muffins which last the whole week! These are great to get you through the late afternoon slump and are packed with natural ingredients that fuel your body the way it is intended to!

I always bake something on a Sunday for the week ahead and make it a priority of mine regardless of our busy schedule. Our life can be really busy, but I believe health should not be something put down to time poor, I always make sure I have healthy snacks in our home whether we are in China or Bali.
We can not always control everything in our lives, but we can certainly control what we put in our bodies. I don’t think our bodies are allergic to the food, I think our bodies are becoming increasingly allergic to what has been done to it.
You don’t have to cook fancy or complicated masterpieces - just good food from real ingredients! Growing up having a father as a chef & restaurateur fresh, healthy home cooked meals were implemented into my life from a young age which I have carried through to my own home now. It has most definatley been the greatest gift and lesson I have implemented into overcoming challenges in my life. It is no secret that a healthy outside starts from within.


These are gluten free, dairy free & refined sugar free. Enjoy!

IMG_1500.JPG

INGREDIENTS

  • 2 cups almond flour

  • 2/3 cup homemade almond milk (recipe coming soon!)

  • 1 x large carrot

  • 1/2 cup water

  • 4 x ripe bananas

  • 1/2 cup chopped figs

  • 1 teaspoon baking soda

  • 1/4 cup raisins

  • 1/4 cup cranberries

  • 1/4 cup chopped almonds

  • 1 cup blue berries

METHOD

Pre heat oven to 180 degrees.
Mix almond flour, chopped figs, raisins, cranberries into a large bowl.

Add to this the grated carrot and mashed bananas & blueberries.

In a sauce pan add almond milk and water then baking soda and simmer until risen. Combine to other mixture and stir thoroughly. Spoon muffin mixture into lightly greased muffin tray ( i like to use coconut oil in mine)

Add chopped almonds and a single blueberry on top of mixture before baking for a little extra crunch and decoration.

180 Degrees Fan Bake 30-40 Minutes. Depending on muffin size.

Gluten free, dairy free & refined sugar free.

Happy baking,

Soph x

Five Seeded Crackers

My general consumption of nuts and seeds are quite high. I love to eat raw organic seeds and nuts. I eat them on a daily basis as they give me more natural energy than any other food. 
Seeds are high in fiber, contain high levels of essential fatty acids, vitamin A, B, C and E and monounsaturated fats that can help keep our heart healthy and our body disease free.
Seeds make healthy snacks for those peckish moments. Being a low GI food they are a good source of slow release energy, which helps to keep blood sugar levels stable and feeling fuller for longer.
This five seeded cracker recipe is quick and easy to make and stores well throughout the week. I love to top these with avocado or homemade pesto or hummus! ~ Yum!

IMG_1352.jpg

INGREDIENTS

  • 3/4 cup mixed seeds ( linseed’s, sesame, pumpkin, sunflower, chia)

  • 1 cup white spelt flour OR (for gluten free option replace with rice flour or coconut flour)

  • 1 tsp salt flakes

  • 1/2 cup water

  • 1/3 cup olive oil

METHOD

Mix dry ingredients to combine. Add water and oil.

Mixture will be a sticky consistency. Divide in half.

Roll each half on 2 sheets of baking paper thin. Press out with your fingers works well too.

Sprinkle with salt flakes or herbs to garnish.

Bake 180 degrees for 20-30 minutes until golden. Leave to cool completely before breaking into sizes you require.

Enjoy!

Soph xx

Healthy Banana Bran Muffins

Bananas are loaded with a number of beneficial nutrients. Bananas are high in carbohydrates, so eating bananas can give you a boost of energy.
I like to make these healthy bran muffins for snacking on throughout the busy work days and a healthy way to satisfy my sweet tooth naturally.

IMG_1294 (1).jpg

INGREDIENTS

  • 1 X large carrot

  • 4 X ripe bananas

  • 1 cup bran flakes

  • 1 cup almond flour

  • 1/2 cup chopped figs

  • 1/2 cup of cranberries or raisins

  • 2/3 cup homemade almond milk (recipe coming soon!)

  • 1/2 cup water

  • 1 teaspoon baking soda

METHOD

Pre heat oven to 180 degrees.
Mix bran flakes, almond flour, chopped figs, raisins or cranberries into a large bowl.

Add to this the grated carrot and mashed bananas.

In a sauce pan add home made almond or your choice of milk and water then baking soda and simmer until risen. Combine to other mixture and stir thoroughly. Spoon muffin mixture into lightly greased muffin tray ( i like to use coconut oil in mine)

Add a walnut and a single blueberry on top of mixture before baking for a little extra crunch and decoration.

180 Degrees Fan Bake 30-40 Minutes. Depending on muffin size.

Gluten free, dairy free & refined sugar free.

Happy baking,

Soph x


Homemade Buckwheat Granola

This is a staple I always make sure I have in our home, we use this to top our smoothie bowls or eat by itself in the morning’s with greek or coconut yogurt and lots of fresh organic fruit from the local markets. You will always find a large glass jar of this!
Not only is this recipe easy to prepare, it’s absolutely wonderful with crunchy, sweet granola clusters, chewy fruit, nuts, and coconut.
This granola is made extremely crunchy thanks to the buckwheat and sunflower seeds!
I don’t measure my ingredients when making this buckwheat granola but here is a rough guide to what I tend to go by.

IMG_0836.JPG

Pre heat oven to 250 degrees

INGREDIENTS


2 cups buckwheat
3/4 cup raw cashews
1/2 cup raw almonds
1/3 cup sesame seeds
1/4 cup chia seeds
1/4 cup sunflower seeds
1/3 cup pumpkin seeds
1/3 cup desiccated coconut
3 tablespoons cacao nibs
2 large table spoons manuka honey (can swap this for maple syrup for a vegan option)
3/4 cup choice of raisins, chopped dried apricots, cranberries or dates

Prep time: 10 minutues | Cook time: 30-35minutes 180 degrees

METHOD

In a large bowl combine the buckwheat, desiccated coconut, chia seeds, sesame seeds, sunflower seeds, pumpkin seeds & cocoa nibs.

Pop almonds and cashews in a blender and pulse for 3–6 seconds to chop the nuts up roughly and add to large bowl to combine

Pour honey or syrup of choice over mixture and mix well to evenly coat. Spread the granola on the prepared baking sheet in an even layer.

Bake granola until browned and crispy, about 30–35 minutes, stirring thoroughly every 10 minutes.

Let cool thoroughly before adding dried fruit of choice and goji berries.
Place in jar or container for the week!


I love storing granola in mason jars, they keep it crispy!


Sophia x