- 1 Cup of Buckwheat Flour
- 2 Eggs
- 2 Tablespoons of Honey or sugar free Maple Syrup
- 2 Tablespoons of Melted Coconut Oil
- 1 Teaspoon of Vanilla
- 1 Teaspoon of Baking Powder
- A pinch of Coarse Salt
- 1 Cup of Unsweetened Almond Milk
- 100g of Blueberries
- Coconut Oil for frying
- 6 cups of finely chopped apples
- 1 tbsp of non-dairy butter (or coconut oil)
- 2 tsp cinnamon
- ½ tsp allspice
- ⅛ tsp nutmeg
- ⅛ tsp cloves
- ½ cup maple syrup (or liquid sweetener of your choice)
- 1½ tbsp lemon juice
- 1 cup almond flour (or any other nut flour)
- ½ cup slivered almonds
- ¼ cup maple syrup (or liquid sweetener of your choice)
- 1 tbsp non-dairy butter (or coconut oil)
- 1 tsp cinnamon
- A dollop of vanilla ice-cream (healthy options – low fat/dairy free/coconut)
- optional: an additional 2 tbsp slivered almonds for topping
- Preheat oven to 160 C (fan forced). Oil a pie dish or any similar size pan and set aside.
- Mix all filling ingredients in a mixing bowl. Transfer to the pie dish and spread throughout the bowl evenly.
- Mix all of the topping ingredients (except slivered almonds reserved for garnish, if using) in a separate small mixing bowl until coarse crumbs form. Sprinkle the mixture over the apples in the pie dish. Garnish with slivered almonds if desired.
- Bake in a preheated oven for approx 30 minutes, until the crumble turns golden brown.
- Allow to cool and add a dollop of vanilla ice-cream on top
What is Genetic Wellness? By Mark Haynes
We uses 15 sciences (anthropometrics, genomics, phenotypology, embryology, endocrinology, nutrigenomics, molecular biology, geo-medicine, traditional medicines, geneology, ancestry & lineage, neuropsychology, chronobiology, lifestyle medicines, advanced diagnostics and semiotics) to quantify the phenotype, or Body Profile, and calculate the resulting needs of the body. The outputs from the program include:
• Specific digestive and dietary considerations
• Optimal exercise and physical activity recommendations
• Environmental needs
• Social and lifestyle preferences
• Personality traits, natural talents and disease predisposition
Below is a general outline of the genetic program works and a link to more science.
This genetic wellness program measures your genes which don’t change through out your entire life. But obviously you look different as you age, we can learn’t behaviours and are conditioned from our environment which all effects who we are both physically and mentally.
What the program also measures is which genes are turn on or turned off. Then it works out what you need to do turn the right genes on and the wrong genes off. So with all the measures, you get the DNA and you also get how that DNA has been changed and that is your phenotype. That is what you show on the outside. Then the outputs are calculated based on the things that you need to do to restore balance to your body and mind.
Most people think you just have to look at food and exercise. But have you ever been in a crap workplace, a crap relationship and/or a crap environment. All of those things effect your whole body and this program understands what you need to do to re-balance that part of you because it can be more power sometimes than food and exercise.
Basic terms – it measure you DNA, measure which genes are on or off and it tells you what to do to turn the right genes on and the wrong genes off. And all of these things that effect that are food, exercise, mind, social, place, talents. Which are the areas we look at and coach on.
If you want to know more feel free to contact Mark Haynes on 0414 633 698 or email@example.com
TURMERIC SPICED NUTS
Raw sesame seeds
Kaffir lime leaves for garnish
Simply sprinkle a light coating of ground turmeric onto the raw nut and seed mix with a light spray of coconut oil and some salt. Place in the oven on 180 degrees and bake until golden (approx 10-15 minutes). Enjoy warm or once cooled as a delicious snack or addition to curry or salad.
Serves 2 – 3
Prep Time: 20 minutes
Cook Time: 10 minutes
- 2 large, straight and firm zucchinis (one zucchini per person)
Pine Nut Cream:
- 150g pine nuts
- 1 cup almond milk (please don’t use crap almond milk, always check the label there should be 3 or 4 ingredients or less, I like to use Pure Harvest brand)
- 1 tablespoon nutritional yeast flakes
- 1 teaspoon salt flakes
- ½ teaspoon black cracked pepper
- 2 large free range eggs
- 1 tablespoon olive oil
- 1 large garlic clove, finely chopped
- 200g free range bacon
- Fresh parsley, chopped for garnish
- First make your zucchini noodles by whizzing them through a vegetable spiraler and set them aside.
- Make your pine nut cream by placing pine nuts, almond milk and nutritional yeast flakes in a blender and blitzing until smooth. The consistency should be a little runnier than thickened cream. Season with salt and pepper. Pour into a small mixing bowl and set aside. This can be prepared in advance and kept in the fridge until you are ready to use.
- When you are ready to serve your carbonara, add the eggs into the pine nut cream and mix with a fork until well combined.
- I like to work in two batches for this recipe as you probably will have too many zucchini noodles to fit in the pan. So divide all the ingredients in half and use half of everything in each batch.
- Use a large non-stick pan, place over medium heat, add olive oil and when hot add in half the garlic and bacon and cook for a few minutes stirring so to cook all sides.
- Add in half the pine nut cream mixture and zucchini noodles and stir well to combine, cook only for a few minutes as the zucchini noodles can become watery and overcooked quickly, this dish does not require much cooking. Set aside and repeat with remaining ingredients.
- Serve with some chopped up parsley and extra seasoning. Enjoy!
The Wholehearted Cook : http://thewholeheartedcook.com/
- 1 Sweet potato (about 200g), peeled and chopped into small chunks
- drizzle of flavourless oil, such as vegetable or sunflower
- 1 large avocado (peel and stone removed, roughly chopped (about 150g prepared weight)
- 100g ground almonds
- 100g fine polenta
- 80ml maple syrup
- 3 large eggs
- 1 ½ tsp 1 tsp bicarbonate of soda
- 100ml semi-skimmed milk
- 50g feta (crumbled, optional)
- 2 tbsp mixed seeds
- ¼ tsp sweet paprika
- Steam the sweet potato for 10 mins, or until really soft. Leave to cool completely. Grease 9 holes of a muffin tin with a little oil (or line each hole with a square of baking parchment.)
- Chop 1/4 of the sweet potato into even smaller pieces and set aside. Place the sweet potato, avocado, almonds, polenta, maple syrup, eggs, baking powder, bicarb, milk and 1/4 tsp salt in the bowl of a food processor. Blend until completely smooth. Divide the mixture evenly between the muffin tin holes, then top with the reserved chopped sweet potato, feta, seeds and a dusting of paprika. Bake for 22 mins at 180C/160 fan/ gas mark 4, or until risen, browning on top and cooked through – check by inserting a skewer to the centre, it should come out dry. Cool in the tin for 5 mins, then transfer to a wire rack and cool completely. Store in a sealed container for up to 3 days.
So you need more zucchini in your life but you’re not a huge fan – well this ones for you! It’s spicy, it’s sweet and it’s a real treat to eat! Enjoy our Middle Eastern Spiced Zucchini rolls with lean turkey mince and capsicum salsa for the perfect indulgence for a moment of escape with a brand new flavour!
Prep time 10 minutes
Cook time 25-30 minutes
YOU WILL NEED
1 garlic clove, finely chopped
1/2 carrot, finely grated
400 grams turkey mince
1 tablespoon oats, ground
2 spring onions, sliced
1 tablespoon pine nuts
1 teaspoon cumin
1/2 teaspoon coriander
Pinch cayenne pepper
2 sprigs fresh coriander, chopped
1/4 teaspoon salt and pepper
Preheat oven to 180C. Line a baking tray. Scoop inner seeds from zucchini. Combine pulp with all remaining ingredients and fill zucchini rolls with mixture. Bake for 25-30 minutes.
1 red capsicum, very finely diced
2 sprigs coriander, finely chopped
1/2 red onion, very finely chopped
1 Tablespoon olive oil
Himalayan salt and black pepper
100 gram tub Natural Greek yogurt
1 lemon, cut into wedges
Place all salsa ingredients in bowl to combine. Top zucchini rolls with salsa, natural Greek Yogurt and serve with a lemon wedge.
Perfect for QLD summers! Makes 5 – 6 pops.
YOU WILL NEED:
- Packet of paddle pop sticks
- Ice block moulds
- 1 cup of freshly squeezed orange juice
- 1 ½ cup strawberries, stem removed
- 1 cup agave syrup, maple syrup or honey
- 1 cup of water or soda water
- 1/3 cup strawberries sliced thinly
Combine the first four ingredients in a blender and mix well .
Pour the mixture in the moulds, place the thinly sliced strawberries in at the end. Carefully place the sticks in and freeze.
Recipe sourced from Move Nourish Believe
WATERMELON, PERSIAN FETA, PRAWN AND HERB SALAD
1 tbsp olive oil
16 medium uncooked prawns, cleaned, tails intact
¾ cup (loosely packed) each mint, coriander and flat-leaf parsley
½ cup (loosely packed) chervil
¼ Spanish onion, very thinly sliced on a mandolin and soaked in iced water for 2 minutes
2 tbsp lemon juice
60 ml (¼ cup)extra-virgin olive oil, plus extra to serve
400gm watermelon, cut into thin triangles
100 gm Persian feta, coarsely crumbled
Seeds of ¼ pomegranate
- Heat olive oil in a frying pan over medium-high heat, season prawns to taste, add to pan in batches and fry, turning occasionally, until golden and just cooked through (2-3 minutes), then set aside.
- Combine herbs, drained onion, lemon juice and extra-virgin olive oil in a bowl, season to taste, toss to combine and set aside.
- Arrange watermelon on a platter, top with prawns, scatter with feta, pomegranate seeds and herb salad, drizzle with extra-virgin olive oil, season to taste and serve.
SOURCED FROM THE GOURMET TRAVELER : http://www.gourmettraveller.com.au/
This beautiful dish makes a great inclusion to any christmas dinner menu.
125 gm brown sugar (see note)
50 gm fine salt
1 side ocean trout (about 1kg), skin on, pin-boned
150 gm jasmine rice
50 gm black tea
1 tbsp each orange-blossom water, Sherry vinegar and maple syrup
Juice of 1 orange
1 tbsp wholegrain mustard
50 ml olive oil
Grilled peach salad
50 gm brown sugar
3 peaches, halved, stones removed
1 kg heirloom tomatoes, quartered and sliced
100 gm Moroccan olives (see note)
2 baby fennel, thinly shaved on a mandolin
1 cup(firmly packed) basil
- Combine sugar and salt and scatter all over trout, place trout in a non-reactive container and refrigerate to cure lightly (30 minutes).
- Preheat oven to 120C. Spread rice and tea in a roasting pan. Brush excess cure mix off trout, place trout on a wire rack about 10cm above tea mixture and place pan over high heat on stovetop until it starts smoking (10-15 minutes). Cover with foil and roast in oven until trout is cooked to your liking (15-18 minutes for medium rare).
- For orange-blossom vinaigrette, blend ingredients, except oil, in a food processor, then add oil in a thin steady stream until emulsified.
- For grilled peach salad, heat a chargrill pan over high heat, sprinkle brown sugar on cut side of peaches and grill cut-side down until charred (4-5 minutes). Combine peaches, tomatoes, olives, fennel and basil in a bowl. Toss with vinaigrette to taste and serve with trout.
– Use agave, honey or any other natural sweetener as a substitute for brown sugar.
– Moroccan olives can be substituted with any black olives.
AT A GLANCE
- SERVES 6 PEOPLE
- 15 MIN PREPARATION
- 30 MIN COOKING (PLUS CURING)
Recipe sourced from the Gourmet Traveller.