Strawberry Ice Cream Cake by Kylie Ann Casey

strawberryHow amazing are strawberries? Not only are they delicious, they are also a superfood. Yes, the humble strawberry has amazing super powers to benefit your health! Strawberries are rich in nutrients and antioxidants including vitamin C, therefore boosting immunity. They promote eye health, keep wrinkles at bay, reduce inflammation, help to regulate blood pressure and also promote pre-natal health.

When I saw my friend and fellow IIN graduate, Kylie’s Instagram feed with this amazing creation, I knew I needed the recipe and I had to share it with you all. I’m so excited that she agreed!

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It is an honour to be asked to contribute, a guest post to Lisa’s beautiful blog here.

I’m Kylie Ann Casey, like Lisa I graduated from the Institute of Integrative Nutrition and now specialise in Plant-based Wellness and Early Childhood Nutrition. I have worked with young children for the last 12 years and have realised that at some stage, all parents and care givers struggle to get their children to eat healthy food. I’ve seen these struggles and some very unhealthy lunch boxes! I have created a blog www.growingtastebuds.net where I will be sharing simple, affordable and healthy recipes that children will love.

The easiest way I have noticed to get any child (or fussy Husband) to eat healthy and nutritious food is in the form of dessert! So with this in mind, I created this delicious and healthy, Strawberry Ice Cream Cake.

Ingredients:

Base:
1 cup Brazil Nutsstrawberry cake
1 cup medjool dates (pitted)
1 tablespoon coconut oil

Filling:
1 can coconut cream
1 cup strawberries
¼ cup raspberries
½ cup maple syrup
2 tablespoons coconut oil

Topping:
Extra strawberries and Raspberries to decorate!

Instructions:
1. Place all base ingredients in a food processer and pulse till all combined 1-2 minutes depending on how powerful your food processor is.

2. When base is ready and combined, place in a medium sized cake tin and firmly mold the base evenly across the bottom

3. Put the base in the freezer to start setting while you make the filling

4. Put all filling ingredients in your blender or food processer and blend till combined, again this is usually 1-2 minutes

5. Pour filling over the base and place in the freezer for 30-60 minutes

6. When cake has set decorate with strawberries on top

Handy Hints: Cake tastes best when not frozen completely, think soft serve consistency. If freezing for a future time let the cake defrost in your fridge for 1 hour before serving.

Enjoy xx

Make sure you check out Kylie’s Facebook page, Growing Tastebuds, her website and also follow her on Instagram @kylieanncasey for more healthy food inspiration.

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Chocolate Crackles

choc crackleToday I found myself without any chocolate in the house on World Chocolate Day!! Luckily I had the time to create a chocolatey, delicious and healthy treat with some ingredients in my cupboard. This is ideal for the 3pm sweet fix, for morning tea or as a snack. Perfect with a cup of tea.

You will need:
1/3 cup raw buckwheat
1/3 cup shredded coconut
1/3 cup almonds chopped
1/3 cup pepitas
1/3 cup sunflower seeds
1/4 cup cacao nibs handful of dried fruit eg, goji berries, raspberries, cranberries
1 dessert spoon of cacao powder
1 dessert spoon of organic maple syrup (if you want more sweetness)
4 heaped dessert spoons of coconut oil

What to do:
1. Mix all dry ingredients together along with the maple syrup.
2. Melt the coconut oil then add it to the dry ingredients. Mix together.
3. Spoon mixture into cupcake paper cases or a silicon muffin tray.
4. Place in the fridge for at least 15 minutes to set. Enjoy!choc crackle 2

This recipe can easily be made without the almonds for a nut free version. If you don’t have all of these ingredients, substitute and create your own version! The coconut oil is key in holding it all together. I’d love to hear what you put in your own chocolate crackle recipe, leave a comment below. I also think this treat is best enjoyed in winter as it would melt very quickly in summer.

Want to know more about how to integrate healthier habits and foods into your life? I am an Integrative Nutrition Health Coach and can support you with tips and information to re-boot your health. Contact me here for your free Health Coaching session and go into the draw to win a beautiful self-care pack.

Turmeric Tonic for Winter Wellness

turmerictonic2If you’re after some preventative medicine and immunity support, you’ll be very interested in making this healthy tonic. I first made it around this time last year when I was feeling run down, like I was getting a cold and also had shoulder and neck pain. A huge believer in food as medicine, I had heard some amazing things about turmeric that I thought would give my body the support and healing it needed.

How did we get into the mindset that we need to visit the pharmacy when feeling less than 100%? I always turn to mother nature first.

Turmeric is a powerful natural anti-inflammatory, this is so important because most illness begins with inflammation. It is thought that India’s very low rate of Alzheimer’s disease is due to eating turmeric at almost every meal. Amazing stuff!

The properties of this incredible spice assists in keeping infection away, it is a flu fighter and also helps to repair skin. Plus it’s a natural painkiller, which is why I was drawn to use it to soothe my shoulder.

Research has shown that turmeric can be effective in lowering your risk of heart disease, improve brain function, treat symptoms of arthritis and benefits against depression. It can also prevent and possibly even treat cancer. Turmeric is THE spice you need to add to your diet for longevity and vitality. You can read more about the mind-blowing benefits here and here.

Have you used turmeric before? It is the spice that gives curries their yellow colour and looks very similar to ginger. When you buy fresh turmeric, you may not be able to distinguish it from ginger or you may notice that it has an orange or yellow shade.

A word of caution when making this tonic is not to wear white, be careful if you have white benches and try not to get too much on your hands and nails because it will stain. Fresh is best for this recipe.

How to make Turmeric Tonic (serves 4)

  1. In a saucepan add:turmeric tonic
  • 4cm stick of turmeric (or preferred amount) grated
  • 2cm chunk of ginger (or preferred amount) grated
  • 1 tsp cinnamon
  • Pinch of nutmeg
  • 4 cups of water
  1. Let it simmer for about 10 minutes, stirring.
  2. Use a strainer when pouring into your cup.
  3. Add honey and milk if desired. Enjoy!

If you have leftovers I recommend straining the liquid into glass jars and storing in the fridge, so you can heat some up each day. This tonic is best enjoyed at the end of the day and will feel like a nice warm hug!

What are some other ways you like to use turmeric? I like to add it to scrambled eggs, stir fry’s, a turmeric and carrot soup and juices or smoothies. You can find the recipe for my Turmeric Cauli Rice here.

Coconut & Sweet Potato Brownies by Elsa’s Wholesome Life

cacao-sweet-potato-brownieRecently I happily stumbled across Elsa’s vibrant Instagram page @elsas_wholesomelife full of goodness and foodie inspiration. Her blog Elsa’s Wholesome Life is just as colourful with many plant based and healthy recipes. I am very excited to be featuring her as a guest on the blog this week and sharing her delicious Coconut and Sweet Potato Brownie recipe.

Elsa is a student dietician living and studying on the sunny Gold Coast, sharing her love for whole, raw and plant based foods. Currently in her third year of her bachelor degree, soon she will be an accredited practising dietician, educating and helping people prevent and treat disease through their diet.

One of her favourite quotes is Let food be thy medicine – Hippocrates. One of my favourites too!

Now here’s her delicious recipe!

 Coconut & Sweet Potato Brownies

Gluten Free, Dairy Free, Vegan, Refined Sugar Free, No Additives, Organic, Superfood’s, and Plant Based.

Now at first it may seem like a crazy ridiculous idea to throw veggies in a dessert. But I assure once you try, you will be all for the ol’ unsuspecting vegetable… sweet taties!

These brownies are baked crunchy on the top and gooey on the inside, just like a good brownie should be. Naturally sweetened, so it won’t make your blood sugar soar.

So what’s exciting about this is not only will you be getting a serve of veggies but also sweet potatoes are extremely high in Beta-Carotene, meaning lots of Vitamin A. They also contain oodles of Vitamin C, a superfood for your skin! Yay.

So it wouldn’t be a brownie without the hero superfood cacao. Packed with antioxidants, magnesium, calcium, zinc, potassium, and B vitamins, just to name a few. Basically just ALOT of goodness. Yet it’s chocolate right!?

Who thought something so incredibly tasty could also be soo good for you. Genius!!

Alright so how do we do this?

Here’s what you will need: 

2 large organic sweet potatoes
4-5 heaped tbsp raw cacao powder
10-14 organic medjool dates (depends how sweet you would like it)
1/2 c organic coconut flour
1/4 c desiccated organic coconut
1/4 c organic almond meal
3 tbsp melted organic cold pressed coconut oil
sweet-potatoespinch of sea salt
1 tsp maca powder (optional)

For decorating:

1-2 tsp raw cacao powder
1-2 tbsp cacao nibs

To serve:

pack of strawberries
cacao sauce (extra, not pictured)

For sauce:

equal portions of cacao, coconut oil, and natural sweetener

Construction instructions: 

Firstly.. I recommend putting on some clothes that you don’t mind getting a lil grubby!

  1. Preheat the oven to 180 degrees (fan forced) my ovens super old so I had it set to about 200.
  2. Steam the sweet potatoes (peeled and chopped) until super soft (fork falls through them)

note: steaming is better than boiling, keeps more of the nutrients alive!

  1. Blend in a processor the cooked sweet potatoes and dates until creamy and smooth. Taste and add more dates if you would like it sweeter.
  2. Add the cacao, salt, flour, almond meal, coconut, and maca to a big bowl, stir to combine.
  3. Scoop the potato mixture into the bowl with the other ingredients and combine with a big spoon, or your hands.. they are the best tool in the kitchen after all. If you like, add extra cacao to taste. Stir in the melted coconut oil well.
  4. Line a baking tin with baking paper, I used a square tin.
  5. Scoop mixture (my mixture was way too thick to pour) into the tray and press flat and firm.
  6. Bake for about 25 minutes or until your fork comes out clean. My ovens’ super slow so it ended up being in there for more like 40 minutes. Plus I like the top to be nice and crunchy!
  7. Set aside to cool, then remove from tin, slice up, sift the cacao powder over the top, sprinkle some nibs, and serve with sliced strawberries and some cacao sauce if you like it yummy and gooey (optional, which you make by melting coconut oil over a stove with cacao and your choice of sweetener)

I also highly recommend serving it warm, you can store in a container and refrigerate it for up to a week, then microwave (or heat in the oven) your serve, and serve with the berries and sauce. Waaayy better when its gooey and warm with your hot tea 🙂 

brownie-1

Make sure you tag @elsas_wholesomelife on instagram if you recreate this recipe. Check out her blog here for her full post including more mouth watering pics and delicious healthy recipes!