Homemade Raw Coconut, Hazelnut & Goji Berry Energy Muesli Bars
1/2 cup of dried goji berries,
1/2 cup of hazelnuts, crushed.
1/3 cup of desiccated coconut
2 tablespoons of chia seeds
1/4 cup of pumpkin seeds
1/4 cup of sunflower kernels
1/3 cup if psyllium husks
1/2 teaspoon of cinnamon
1/2 cup of rolled oats
1 cup of dried dates,
3 tablespoons of honey,
2 tablespoons of coconut oil &
2 tablespoons of water.
Line a baking tray with baking paper,
Add all ingredients into a bowl and combine using your hands,
Transfer mixer into tray and pack down firmly,
Refrigerate for 2 hours and then cut into slices.
Best stored in an air tight container in the fridge.
Kiera’s Slow Cooker, Flu Fighting, Madras Curry
With the cold weather upon us, cold and flu season is setting in. To combat, try this immune system boosting recipe, packed with nutritious herbs and spices that act as anti-inflammatories in the body. So delish, and so good for when you are feeling run down.
Serve as is or with brown rice or quinoa.
- 500g Chicken breast, diced
- Kiz’s Madras curry paste (recipe below)
- 1 brown onion, chopped
- 1 leak, thinly sliced
- 4 celery sticks, chopped
- 1 carrot, chopped
- 1 medium head of broccoli, chopped
- 1/2 head of cauliflower, chopped
- 1 handful of green beans, chopped
- 1 can of chickpeas, drained and washed
- 4 tomatoes, chopped
- 2 tablespoons of organic tomato paste
- 1 Cup of water
1. Mix madras curry and lightly sauté before adding to slow cooker
2. Sauté onions and leak till golden then add to slow cooker with all the chopped vegetables, tomato, chicken and water.
3. Leave on low heat for 6-8 hours or high for 3-4 hours.
4. Serve with brown rice or quinoa with chopped parsley.
KIZ’S MADRAS CURRY PASTE
• 2 tablespoons roughly chopped ginger
• 3 garlic cloves, roughly chopped
• 1 tablespoon mustard seeds
• 2 long red chillies, roughly chopped
• 3 tablespoons Olive oil
• 3 teaspoons ground cumin
• 1/2 teaspoon ground coriander
• 1 teaspoon turmeric
• 1 teaspoon ground nutmeg
• salt to taste
Place all ingredients in food processor or mortar and pestle and process until it forms a smooth paste.
Sautéed cauliflower & baby spinach salad with pine nuts, pumpkin seeds & tamari sauce
1/2 head of cauliflower, chopped
3 handfuls of baby spinach leaves
2 gloves of garlic, crushed
1 teaspoon of ginger paste
1 teaspoon of paprika
2 tablespoons of coconut oil
Squeeze of lemon juice
2 tablespoons of Tamari sauce ( low salt soy sauce)
Handful of pine nuts & pumpkin seeds
Heat coconut oil in fry pan and add garlic & ginger and cook until golden,
Add chopped cauliflower and paprika and stir for a few minutes
Add nuts and seeds and cook for a further 3-5 min whilst tossing regularly,
Add baby spinach, lemon juice & Tamari and mix well till spinach has wilted.
Serve whisky warm as a side dish or on its on for a light lunch.
This is an easy go to meal. Full of nutrients, protein and not to mention FLAVOUR!
– 1/2 Cup of quinoa
– 1/2 Cup of brown rice
– 1 Tablespoon of vege stock
– 1 tsp each of paprika, cumin, turmeric.
– 1/2 tsp of ginger, cayenne pepper & cinnamon.
– 1tsp of fresh chopped garlic.
-squeeze of lemon juice and splash of olive oil
– small handful of lightly toasted pinenuts, pumpkin and sunflower seeds.
– 50g Danish feta
Add rice & quinoa to saucepan and bring to boil for 15-20min till water reduces, turn heat to low.
Add – tablespoon of vege stock,
When rice is cooked, add garlic, ginger and stir through for a few minutes.
Remove from heat and add spices, seeds & lemon juice.
Just before serving add feta and gently stir.
You can add baby spinach, pumpkin, chicken to make this a healthy and heart dinner.