RECIPES FOR ABUNDANT HEALTH

 

How to jam-pack your body, mind and soul with nutrients first thing in the morning.

MAMA KIRA’S POWER SMOOTHIEfruitsmoothies

1/2 cup soaked almonds- blended with 2 cups water 0r fresh coconut juice OR scoop out the young flesh of 1 raw coconut adding 2 cups coconut water and blend

Strain almond cream through sieve

Add the strained almond cream to blender and  add:

1/2 cup frozen or fresh organic berries

1 kiwi fruit or 1 very ripe banana

1 tbls ground flax seeds

2 tbls soaked chia seed

juice of 1/2 orange

Sprinkle of cinnamon and cardamon powder

1 inch slice of peeled fresh ginger

Blend until creamy and smooth.

This may be used as a drink or poured over living granola/meusli

*** I  add the cod liver oil, coconut oil and flax oil once the drink is in the glass as its liquid gold and gets lost around the edges of the blender.

 

NOTHING-NAUGHTY-EGGNOG

1-2 cups raw organic milk or coconut milk or fresh almond milk

2-3 tbls organic sugar free yoghurt or kefir or coconut yoghurt

2 tbls fresh whey ( from making your own cheese)

2 organic eggs

1 tsp raw honey/maple syrup

Cinnamon, nutmeg  & cardoman to taste

Blend for 30 seconds.  Pour into glass and then add 1 tbl flax seed oil and relevant dose of cod liver oil.

Ps~ Instead of using milk you can use 2 cups kefir instead, and really wack a punch in colonising your gut with friendly beneficial bacteria and yeasts.

Voila! Abundant Energy in a jiffy!

Such a wonderfully nutritious drink if on the run. Great for kids that are not overly hungry 1st thing in the morning. Just had a handful of berries or pawpaw or 1 banana and blend up together.  Go easy on mixing too much fruit and eggs together as may cause flatulence or discomfort

 

chia

 

 

 

 

 

 

CHIA & DRAGON FRUIT/BERRY PUDDING

Soak 1/2 cup chia seeds using 2 cups water,  for 6 hrs in a glass serving bowl

Gently whip up 1-2 cups raw organic cream or almond cream or blended flesh of young coconut with 1/2 cup coconut water until creamy.

Blend 2 dragon fruits just enough to turn into pulp

Pour pulp over chia seeds.  Place in fridge to set

Drizzle 2 tbls Maple syrup over pudding and lather fresh whipped cream, almond cream or coconut cream over that.

Add cinnamon and 1/2 cup of roughly chopped dehydrated nuts over the top.

Garnish with fresh mint and basil

Bon Apetite!

This is great to send as a snack for your children in their school lunches- providing protein, great energy and wonderful brain food!

 

ENZYME CHAMPAGNE

Juice enough organic oranges (peeled) to give you 1 litre of juice

700ml water

1/2 cup whey ( fresh from making your own cheese)

Pour juice and water into a 2 litre glass bottle, add 1/2 cup whey

Stir and seal jar tightly.

Leave at room temperature for 2 days then transfer to fridge, and seal well.  On opening gently loosen lid as it often is as bubbly as champagne.

This is so full of living enzymes, so needed in the western diet of cooked food –  which uses up our own enzyme supply in the body for digestion of which the pancreas and other digestive organs are responsible for. As it is a lacto-ferment your own gut bacteria will welcome any extra help they can get.

 

FIZZY APPLE CIDER

Juice enough organic Granny Smith Apples to give you 1 litre

A great deal of foam will rise to the top of the juice.  Skim this off very well.  Strain juice through fine muslin.  Pour into clean glass bottle, add 1/4 cup whey. You can either seal bottle with muslin cloth and an elastic band or you can seal it with a lid, just remembering to “burp” the bottle if too much carbon dioxide builds up.

Leave on counter top for 3 days.

Seal bottle well and pop into fridge.

Flavours will intensify over time.

 

GREAT SMOOTHIES FOR DIABETICS

In order for blood sugar levels to remain constant, so that insulin is released at a steady rate, adding green fibrous vegetables to a smoothie is one way of achieving this, not to mention the chlorophyll hit you will get, helping regain and maintain alkalinity, which is so vital to the well functioning of the body, as disease starts in an acid environment.

Magnesium is also a mineral that diabetics tend to be low on, so bringing this into your diet on a daily basis is wonderful, as is chromium and high levels of antioxidants, again much needed nutrients for diabetics.  All the raw egg recipes are great for diabetics as ingesting protein at each meal or as snacks in between meals stops sugar levels spiking. Recipes that contain oats are fine, just alter the sweetener instead of honey use coconut nectar or xylitol.

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Sweep Me Clean Smoothie

1 cup spinach

1/4 cup dandelion leaves

1/4 cup green cabbage

1 cucumber

1/2 green apple

100g mixed berries

1 cup almond milk

1 cup water

Blend to a smooth consistancy.

Tropical Sunset

1 Blood orange or plain orange

1/2 cup cashew nuts  -soaked for 6 hrs

2 cups romaine lettuce leaves

1/2 – 1 stick celery

1 ripe tomato

A pinch of cayenne pepper (optional)

Blend and serve

 

Zainy Zinc Drink

2 cups chopped swiss chard

1/4 cup pumpkin seeds (soaked 6 hrs)

1 pear

1 plum – pip removed

Small handful walnuts

1 tsp cinnamon

2 cups water or nut milk and Blend.

 

Broccoli Bonanza

1 cup fresh organic broccoli

1 cup frozen organic berries

1/2 banana

4 large cos lettuce leaves

1/4 cup soaked almonds (24 hrs)

1 tsp cinnamon

2 cups water/nutmilk or coconut water

Blend to smooth creamy consistancy

 

Special foods straight from nature’s pantry, such as cherries, blueberries and spinach are packed full of flavonoids – compounds that help reduce inflammation, as well as antioxidants.  Papaya and pineapple contain the enzyme bromelain, which has great anti-inflammatory properties as does turmeric – containing curcumin  -known to interfere with chemicals that cause inflammation.

So lets pack a punch by drinking our smoothies loaded with these ingredients.

DIGESTIVE 

1 cup chopped Romaine lettuce leaves

1 cup chopped spinach

1 cup papaya

1-2 large wedges pineapple

1/2 cup almonds

1 -2 cups water or carrot juice

Blend away sluggish digestion

ANTI-INFLAMMATORY

1 cup organic cherries -de pipped

1/2 cup papaya

1 cup young spinach leaves

1 cup sprouts of your choice

1/4 cup walnuts

2 cups coconut water

1 tsp grated fresh turmeric or powder

squeeze of 1 lime and Blend.

TONIC FOR BREAST FEEDING MUMS

1-2 Tbls raw organic GRASS-FED calves liver that has been frozen for 1 week

1-2 cups water or coconut water

3 cos lettuce leaves

1-2 tbls fresh parsley

1 Tbl fresh Basil and mint and fresh ginger to taste

1 tsp raw honey

Cardoman to taste

*Optional 1-2 tb;s raw cream or yoghurt

Blend very well until a smooth creamy consistancy is achieved.

This is one of the most nutritious drinks and packs such a punch supplying great amounts of VIT A,D AND K1 AND K2.

Vit A – Important for developing the health of the mucous membranes immunity,wound healing, eye health.

Vit D – Bone health, glucose insulin regulation, thyroid function and muscle anabolism.

Vit K – Green leaves supply this- blood clotting

Vit K2 – Only in fats derived from animals especially eating green grass. Bone and Cartilage health.

 

 RAW LIVER DRESSING

1/4- 1/2 cup raw lambs/beef liver-organic and grass-fed animals

1/2 cup raw organic cream or organic is good enough

1 tbls each -fresh basil – fresh chives-fresh mint

1 tsp organic dijon mustard

1 tsp raw honey

2 tbls whey or apple cider vinegar

garlic minced (optional)

1/4 tsp cayenne pepper

Blend well and serve over salad or steamed/baked veggies

 

RAW MAYONNAISE

1 organic egg

1 egg yolk- room temperature

3/4 cup cold- pressed olive oil

2 tbls cold- pressed flax oil

lemon juice to taste

1 tbls whey

1 tsp organic dijon mustard

ground black pepper and sweet paprika to taste and other dried herbs of your choice.

IN FOOD PROCESSOR -place egg and yolk, mustard,salt,lemon uice and whey. Process until well blended.Turn processor onto lowest speed and drizzle in the olive oil until silky smooth textured. The whey will help preserve this dressing longer and has been known to keep for 5 weeks in the fridge.

 

KICK-BUTT SALAD DRESSING

1 cup unhulled tahini

1/2 -1 cup raw lacto-fermented veggies

1/2 cup organic cold-pressed olive oil

1 tsp paprika

1 tsp minced ginger and garlic each

Place all ingredients into the blender and blend until smooth

For extra protein add 1 raw egg and blend just on serving. Should you wish to bottle and keep dressing in fridge, only add the egg to the amount you will be using as the fermented vegetables and egg will react in the bottle.

 

CASHEW CREPES

2 1/4 Cups coconut water

2 cups raw cashew nuts

1/4 cup chia seeds ground high speed blender

2 tbls coconut nectar

1 tsp ground cinnamon

Combine all ingredients except coconut nectar and blend until smooth.  Pour small 50 cent -size dollops onto flat dehydrator tray and dehydrate at 38 deg c for 12-14 hrs flip over and dry for 4 hrs . Drizzle kefir, raw cream and honey or maple syrup and devour with relish.

 

GOJI BERRY LEMONADE

4 cups water

1 1/2 cups soaked goji berries (1 hr)

3/4 cup fresh lemon juice. If you can get hold of lemonade fruit they are delicious in this.

1/4 cup raw honey or maple syrup (optional)

1 1/2 inch fresh peeled ginger

1/4 tsp cardoman

Blend all together at high speed until smooth, strain through muslin cloth to separate fibre, but wonderful as a full fibre drink too

 

DATE & ORANGE CAKE

2 1/2 cups wholemeal spelt flour or kamut sifted

1 cup full cream yoghurt

1 cup creme fraiche

1/2 cup whey

1 cup butter softened

1 cup honey or 3/4 cup xylitol

1/2 cup soaked, mashed dates and figs (soak dried fruit in water for 3hrs, strain and process to a paste.

2 eggs

1 tsp baking soda

pinch salt

grated rind of 2 oranges & 2 lemons

1 cup pecans finely chopped

Soak flour in creme fraiche and yoghurt and whey. leave covered on counter top for 24 hours.

Cream butter and honey or xylitol and eggs. Beat in baking soda, salt and grated rind and soaked dates/fig mix.

Fold in soaked flour and pour into well buttered and floured cake tin. Bake at 160 deg for 1 1/2 hours approx.

Allow to cool. Pour lemon and orange juice over  and 1/2 cup raw honey. Cover with a towel and leave at room temperature for 1 day.

Serve with dollops of fresh raw organic cream.

 

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SPICY ALMOND AND ORANGE CAKE

*I always make sure the almonds or any nut/seed I use have been soaked and dehydrated.

Soak 3 cups of organic almonds for 24hrs. Discard soaking water as it will contain tannins and phytates.  Place almonds on baking tray if you do not have a dehydrator, turn oven on to just warming heat approx 35-40 deg.  Dry until crunchy. Blend until you have a meal texture.

3 large organic oranges

3 cups almond meal

3 large organic eggs

1 tsp aluminium free baking powder

1/2 cup coconut oil

1/4 cup honey or coconut nectar

1 tsp cinnamon powder

1/4 tsp clove powder

2 tsp ginger powder

Pre-heat oven to 160 deg. line a baking tin with baking paper and coat with butter.

Peel oranges and de-seed then blend until chopped finely

In food processor or bowl, add all ingredients and mix until well combined.

Pour mixture into cake tin and bake approx. 40-45 min. It is a very moist cake so on testing just make sure skewer comes out dry, as cake will set when cooled.

Melt:  1/4 cup organic butter and 1/3 cup orange juice and honey and pour over cake whilst warm.  Let sit as flavours will improve.

Serve with dollops of fresh raw cream, coconut yoghurt or kefir and warm mint tea or lacto-fermented apple cider.

 

CREAMY DILL SAUCE

1 egg

1 cup soured cream

1 tbl grated onion

4 tbl finely chopped dill

1 tsp salt

Ground black pepper to taste

Beat the egg, then combine with other ingredients.  Great with Salmon or roast beef or we just dunk our veggies into it at every opportunity.

 

ROQUEFORT DIP

1 cup crumbled roquefort cheese

1/2 cup heavy cream

1/2 cup creme fraiche

1 tbls cold pressed flax oil

1 tsp worcestershire sauce

ground pepper

2 tbls chopped fresh dill

2 tsp caper berries – chopped finely

Hand mix or slow process all together. Drizzle over everything.

 

SPICY TOMATO GAZPACHO

Blend : 4-5 ripe tomatoes, 1 large cucumber, 1 cup watermelon flesh(remove seeds), 1/2 jalapeno de-seeded,1/4 bunch cilantro, 1 avocado,

Add 1/2 tsp apple cider vinegar, 1/2 tsp organic sugar free Dijon mustard, 1/4 tsp fresh chilli, 1/2 tsp pure fish sauce, fresh garlic and Re- blend

On serving, add generous amount of olive oil and flax oil and top with roughly chopped almonds and cashew nuts and freshly chopped basil and mint.

Adding a dollop or two or three of raw cream or yoghurt finishes it off perfectly.

 

SUMMER TIME CRACKERS WITH A CRUNCHRAW-Photos_017

Nine out of ten people that attend the workshops, are gluten intolerant or have type 1 or 2 Diabetes! That is staggering to me. These crackers not only taste great but are also gluten/wheat/grain free and packed with sea minerals ~ great for building strong bones and blood.

 

1/2 cup linseeds ~ soak 1 cup water 3-6hrs

1/2 cup sunflower seeds

1 cup roughly processed (chopped) cashew nuts or almonds

1 medium finely grated zuchini

1 lemon squeezed

3 Tbls dulse flakes

1/4 tsp turmeric powder

Pinch celtic salt – optional

Basically add any other spice you wish – chilli, curry powder, dried herbs, less spicy if you have children.

The linseeds will almost treble in quantity. Mix all ingredients in a large bowl, adding 1 tbls coconut oil to mix.

Pour mixture onto a solid dehydrator sheet, flattening and evening out thickness.

Place on medium heat approx 40-45 deg centigrade and dry for 24 hrs. Turn nut bread over and place on fine webbed drying sheet and dry for a further 6hrs or until completely dried.

Voila – Gluten free crackers

Experiment with different nuts and veggies too.

 

Quinoa, Snapper & Veggie Patties

Per person use:

1/4 cup cooked Quinoa

1 fresh fish fillet –  deep sea, wild caught fish such as Snapper, Mackeral, Barramundi

1 cup grated finely zuchini, carrot, onion

juice of 1 lemon

2 tbls chopped chives

pinch celtic salt and ground pepper

1/4 tsp smoked paprika powder and dukka

Process all ingredients except the quinoa until mix forms a ball

Place in bowl and work quinoa into mixture, adding 2 tsp lemon juice

Form into patties/balls and fry in a tablespoon of coconut oil until crispy.  I like to finish them off in bone/chicken or veggie stock

Tahini Dipping Sauce

1-2 tbls tahini, black tahini is great too

2 tbls olive oil

1 lemon squeezed

2 tbls Tamari

1/4 tsp cumin powder

1 tbls fresh basil

pinch of cayenne pepper

1/4 cup water

Blend all until smooth dip like thickness is achieved.  If too thick just add more water until the desired consistency is achieved.

pattys[1]

 

Another great meal from Mother Earth!
Cabbage Boats ~Mixed diced cabbage, radishes, silver beet, raw mushrooms & roasted Pine nuts with Fermented fish sauce~ Tamari, Apple cider vinegar, Olive oil, chopped Spring Onions served with the new batch of raw unheated cheese made from culturing pure organic cows milk, served with seed crackers.

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Sweet potato chips baked with coconut oil and tossed in dulse flakes & sauerkraut, tahini and mixed herb dipping sauce.

Slice 1-3 sweet potatoes into finger lengths or chunky wedges.

Place on well oiled baking tray – unrefined, virgin, coconut oil

Sprinkle with sumac herb, dulse flakes, and squeeze of lemon juice, bake at 175 deg until crunchy.

Herb Dipping Sauce:

1 cup mixed fresh herbs, mint, basil, parsley, beet leaves

1 lemon squeezed

1 tbls tahini paste

1 large garlic clove

pinch celtic salt

1-2  tbls naturally fermented sauerkraut

Add 1/4 water and blend until smooth,  add water if too thick.

swt pot chps

 

WILD SALMON AND CAPER BERRY MOUSSE

1 Wild Salmon fillet or 200g bottled Wild Salmon

1tbls finely chopped caper berry (in sea salt)

2 tbls chopped fresh coriander

1 tbls chopped spring onion

Juice of 1 lemon

Cracked black pepper

Process all together in food processor until well mixed.

Dissolve 1 tbls gelatine from grass-fed cows in 1/4 cup hot water

Gently stir through fish mix and pour into mould

Pop into fridge overnight to set

Gently loosen mousse. turn out onto plate and serve with super fresh sprouts, rocket and cherry tomato salad and seed crackers, or serve with crunchy veggie sticks for kids school lunches.

salms

Time to pop another pot of 24hr bone broth into the oven, laden with herbs from the garden, upland cress for a bit of a kick, garlic, mixed pepper seeds and fennel seeds. Will add soaked Quinoa & Dahl to cook for the last hour and serve up with some poached duck eggs, chopped tomato, spanish onion and dollops of raw cream – heaven!

I only ever use organic – grass fed meat or wild caught fish

1x 4l glass/crockery/ casserole dish or a large slow cooker with well fitting lid.

6-8 lamb necks or large marrow bones or combination of the 2 – depending on size of dish

Fish frames  or chicken frames or whole chicken may be used too

1 tsp celtic salt

1 tbls true apple cider vinegar

3 tbls dulce flakes – important source of Iodine -Thyroid health

2 lrg brown onions

3 cloves garlic

2 lrg carrots

2 sticks celery

1 tbls fennel seeds

1 tsp black peppercorns

1 bunch parsley chopped and any other herbs you wish to flavour your stock with, but they may over whelm the palate so just add 1 tsp each of strong herbs -oregano, thyme, marjoram

Place all ingredients in to pot, add 3 litres of pure water, and place in oven set at 200 deg cel or in slow cooker – high.  Keep at this temperature for first 2 hrs, or until you see constant boiling temp reached,  then turn oven/cooker down to 150 deg.  Keep topping up water for first 6 hrs, then turn down to 100 deg and cook overnight.  NOT A GOOD IDEA WITH GAS STOVES.

You can either strain off all herbs etc or keep them in stock and serve.

Freezing batches helps cut the workload down too and adds convenience to your week.

mxfds

JULLIEN VEGETABLE SALAD WITH CULTURED FISH DRESSING
Choose a mixture of your favourite vegetables and thinly slice in long strips
2 carrots
2 zuchini
1 red capsicum
1 small spanish onion
handful snap peas
2 cups baby spinach leaves
handful of chives chopped
1 clove garlic, crushed
1 ripe avocado
1 tbls each of fresh basil and mint
Toss in bowl to combine all ingredients
DRESSING
1 tbls cultured (fermented) good quality fish sauce, such as Red Dragon
2 tbls cold pressed olive oil
1 clove garlic crushed
1 tsp whole pink madagascan pepper corns
2 tbls fresh lime juice
Ground black pepper and smoked paprika powder to taste
whisk all together and pour over veggies, let marinate for a few hours
Serve with Cervishe and raw cultured cheese
CASHEW CHOCOLATE, ALMOND & ORANGE CAKE
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3 cups Organic or at least Spray-free Almonds – ground finely
3 lrg oranges
3 lrg eggs – organic
1 tsp Aluminum- free baking powder
1/2 cup maple syrup/honey/coconut syrup or coconut sugar
1/4 cup coconut oil/ butter
2 tsp ginger powder
1 tsp cinnamon
1/2 tsp cardamom powder
Peel & De-seed oranges and cut out centre – blend until smooth
Add all other ingredients and mix well.

Line a cake tin with baking paper on bottom and edges. Grease with butter
Pour mixture into tin and bake at 150 deg cel for 30-40 mins.
When done pour an extra 1/2 cup of orange juice and honey mix over the top and allow to soak in. When cool turn out and smother in raw chocolate melt.
In pot add:
150g Loving Earth raspberry cashew chocolate, 2 tsp finely grated orange rind
2 tbls organic cream

Melt gently over low heat
Pour over cake and decorate.
Taste improves over time, will keep well for 1 week in fridge. Makes great brain food snacks too if there is any left…

 

 

My two favourite vegetables to work with..

Broccoli and Cabbage. Broccoli is one of the most nutrient dense vegetables and is considered a pharmaceutical package in natures food pharmacy. It contains super abundant amounts of beta-carotene which is considered an antagonist to lung cancer. Carotenoids which are considered general anticancer agents, quercetin – an antioxidant and anti cancer agent, indoles, folate, chromium, – regulates blood sugar level and readily absorbable calcium.
As the numbers of Australians battling with Diabetes, a simple peasant food such as broccoli is rich in chromium, and this is a mineral that protects against diabetes in that it helps the body regulate sugar in the blood. But, it does not stop there, the vitamin C levels are extremely high as well. People seem to be dealing with a lot of stress from so many different avenues, so consuming foods with high levels of B Vitamin complex helps us stay on top of these stressors.

Now on to the humble Cabbage!
Again, this crucifer is jam packed with Vitamin C. The Vitamin C increases tenfold when we culture the cabbage naturall,y by using the natural bacteria present on the leaves to create abundant living bugs. Cabbage has been the source of Vitamin C during long, cold winters, and people back in ancient times knew they would reap incredible health benefits by naturally fermenting all sorts of vegetables, dairy and nuts and seeds. Cabbage is also rich in substances that block the formation and spread of tumors. And by juicing some cabbage you would be aiding stomach ulcers.

So an easy delicious way to obtain these incredible nutrients is to add a little of each of these wonder vegetables to your morning juice. Or serve these little wonders up at your next dinner party!

Creamy Broccoli Boats

Steam 1 large bunch of broccoli . Place in food processor and pulse until well chopped.
Add: 4 tbls softened butter
4 tbls raw or organic cream or creme fraiche
4 eggs , lightly beaten
1 small onion finely chopped and sweated
sea salt and freshly ground black pepper
1/2 tsp organic dijon mustard
Blend well. Pour into 6 well buttered timbale moulds.
Place in pan of hot water and bake at 150 deg for 20 mins. Loosen timbales with knife and turn onto platter, and serve with smoked salmon or salmon cerviche & sauerkraut.
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Bon appetite!

Health and Happiness

GREEN GODDESS BOWL

Our Garden Green goddess bowl…the magic happens when you sit amongst flowering herbs, butterflies and bees and eat it🌻

2 Snapper fillets. Process with juice of 1 lemon, 1x tbls basil, 1x cup baby spinach leaves, 1 tbl chopped chives, 3x Borage leaves,  spices to taste. Form into small balls roll in sesame seeds. Gently fry in stock and coconut oil. Serve with guacamole, kimchi, bowl of super greens.