2/3 cup oats or any other whole, rolled grain
1 cup milk of your choice (I like Brazil nut, almond, or hemp) or water
a dash of freshly squeezed lemon juice (½ tsp.)
2 Tbsp. chia seeds
1. Fold all ingredients together in a jar or bowl, place in the fridge overnight.
2. In the morning, remove muesli from the fridge and let stand at room temperature for 10 minutes if desired. Layer in more milk, yogurt, and the Spiced Strawberry Sauce with more fresh fruit.
Black Quinoa Corn Muffins
1 cup organic corn meal
¼ cup organic corn flour
1 cup cooked black quinoa (any colour will work)
1 Tbsp. baking powder
1/2 tsp. baking soda
3/4 tsp. sea salt
1 cup almond milk (or any milk)
3 Tbsp. chia seeds + 9 Tbsp. water
1/4 up high oleic sunflower oil (or oil of your choice)
1 Tbsp. honey
1/2 cup cilantro leaves, chopped
1 chili, minced or ½ tsp. ground chipotle (optional)
1. Preheat oven to 400F (200C). Put 8 muffin liners in a cupcake pan.
1. Mix chia seeds and water in a small bowl and set aside.
2. In a large bowl, sift dry ingredients together. Add the cooked quinoa.
3. Check the chia gel to make sure it is thick a gloppy (it should take 15 minutes or so to obtain the right consistency). In a separate bowl, whisk wet ingredients together, including the chia gel.
4. Add the wet to the dry and combine in as few strokes as possible. Fold in the cilantro and minced chili.
5. Spoon batter in to muffins cups and bake until the edges are golden brown and they pass the toothpick test (approx. 25 minutes).
Favorite Blueberry Basil Protein Smoothie
1 cup blueberries, fresh or frozen
1 frozen banana
5-7 large basil leaves
1 Tbsp. tahini, almond butter, or other nut butter
1-3 tsp. bee pollen (depending on how often you use it)
2 Tbsp. hemp seeds
1 handful of greens (spinach and kale are good choices)
water or milk of choice to thin, as needed
1. Put all ingredients in a blender and blend on high until smooth and creamy. Enjoy immediately.
Bali Bliss Papaya Salad
1 large papaya (mine was approx. 2lbs / 1kg)
½ cup freshly grated or unsweetened desiccated coconut
1-2 organic limes
2-3 tsp. finely minced ginger, to taste
pinch sea salt
2 tsp. honey, to taste (or any liquid sweetener)
1 Tbsp. virgin coconut oil, melted (optional)
1. Rinse the papaya well. Slice through the entire fruit lengthwise, the scoop out the seeds. Cut off both ends from each half. Stand one of the halves on its flat end and slice off the skin starting at the top and running down to the base. Repeat with other half. Next slice the papaya across into 1-inch sections, and then into 1-inch cubes. Place in a large bowl.
2. Rinse the lime and zest it with a microplane or box grater on the finest setting. Whisk together the ginger, lime zest, lime juice, honey, and salt. Add the coconut oil, if desired. Pour dressing over the papaya just before serving, add desiccated coconut, and fold gently to combine. Enjoy immediately.
I served the salad with some sliced bananas on the side, and garnished with lime halves.
Black Rice Sesame Salad
1 cup uncooked black rice
knob of ghee or coconut oil (optional)
1 red pepper, julienned
2 carrots, julienned
5 radishes, sliced into discs
4 green onions, sliced on the diagonal
½ cup chopped cilantro
¼ cup sesame seeds, toasted
1 Tbsp. ginger, minced
2 Tbsp. cold-pressed sesame oil (or olive oil)
2 Tbsp. freshly squeezed lemon juice
1 tsp. tamari
¼ tsp. ground cayenne
1 tsp. liquid honey (or other sweetener)
1. Prepare the black rice; you can either soak it overnight for optimal digestion, or simply wash it well 2-3 times, and drain. Place rice in a pot with 2 cups water and a couple pinches of sea salt (add the ghee or coconut oil if you like). Cover with a tight-fitting lid, bring to a boil and reduce to simmer. If you are using soaked rice, check for doneness after 20 minutes, and drain any excess water. Otherwise leave it to cook for 50-60 minutes. The rice should be soft, yet chewy.
2. While the rice is cooking, prepare the dressing. Place all ingredients in a jar and shake well. When the rice is finished cooking, place in a large bowl and pour the dressing over while still warm.
3. Prepare the vegetables. Toast the sesame seeds in a dry skillet until they pop. Remove from heat. Add vegetables and sesame seeds to the rice. Stir well to combine. Season to taste.
Enoki, Broccoli & Kimchi, Two Ways
½ head broccoli
3-4 large handfuls enoki mushrooms
knob of ghee or coconut oil
1 clove garlic
2 tsp. each tamari, maple syrup and brown rice vinegar (or lime juice)
kimchi, as much as desired
1. Combine tamari, maple syrup and vinegar and set aside.
2. Wash and slice broccoli into florets. Brush mushrooms of any dirt or debris, but do not wash them.
3. In a frying pan heat a knob of ghee or coconut oil and add minced garlic. Let sizzle for one minute, then add the broccoli and toss to coat. Cook for 4-5 minutes just until softened and pour in the sauce you made in step 1. Toss well, and let cook for 2 more minutes. Turn off the heat. Add mushrooms and toss until wilted. Add kimchi at this stage to temper the flavour, or keep it raw and add it later…
Beet Tartine with Marinated Caper Berries
2 medium-sized beets
4 slices whole-grain rye bread (check the ingredient list for suspicious ingredients)
soft goat cheese / chèvre (optional)
handful marinated caper berries
sea salt + cracked black pepper
1. With the skin still on, wrap beets individually in foil and roast in a 400°F / 200°C oven for at least one hour, until you can easily pierce the beet with a sharp knife. Remove from oven and let cool slightly. Unwrap and slide skins off. Slice into desired shapes.
2. While the oven is hot, spread goats cheese on the slices of rye bread and place under the broiler until golden, about 5 minutes.
3. On each piece of toast place the sliced beets, caper berries, a few rosemary leaves, lots of pepper and a pinch of salt. Finish the dish with a drizzle of the marinating oil from the capers. Eat and enjoy.
The Best Coconut Soup, Ever
Serves 3- 4
2 cans coconut milk
10 cilantro roots
6-7 stalks lemongrass
2-4 bird’s eye / Thai chilies (to your taste)
50g / 1.75oz galangal root (or ginger)
50g / 1.75oz palm sugar (or coconut sugar)
12 kaffir lime leaves
generous handful of white button mushrooms, sliced
4 cloves garlic
juice of 3 limes
3 Tbsp. fish sauce (or tamari or salt to taste)
about 1 cup water (depending on the consistency of the coconut milk)
1. Begin by preparing all the soup’s ingredients. Wash the cilantro well in a bowl full of water, swishing the greens and roots around until completely free of dirt. Remove the upper portion of the stems, and setting them aside for garnish – we just want to use the roots here. Cut the lemongrass off where the white base portion ends and discard the tops. Pound the lemongrass until they are cracked and open. Slice the shallots. Peel and cut the galangal into chunks and pound it until it releases a little liquid. Tear the lime leaves into smaller pieces. Slice the mushrooms. Peel and smash the garlic.
2. In a medium saucepan, place the coconut milk, cilantro roots, lemongrass, shallots, chili, galangal, sugar, lime leaves, and garlic. Bring to a very gentle simmer and cook for about 15 minutes, with a lid on.
3. Strain soup through a sieve into another saucepan. Discard all solids. Add the sliced mushrooms, limejuice, fish sauce, and water until it is the right consistency. You want the soup to be light, but still creamy – this is up to you. Bring soup up to a light simmer again just to cook the mushrooms slightly. Do not boil. Season to taste and serve immediately with cilantro leaves, a slice of chili, extra lime and thinly sliced lime leaves. Serve with rice, if desired.
DIY Quick-Pickled Ginger
First you’ll have to make the tezu – the vinegar-water pickling liquid. Conveniently, this is the same dressing you’ll use to season your quinoa, so the amounts below are in fact enough for both the pickled ginger and rolls. Use half measures if you are only making the pickled ginger.
4 Tbsp. (60 ml) brown rice vinegar
2 Tbsp. water
2 tsp. liquid honey (or light agave)
2 tsp. sea salt
*1 tiny piece of beet root added to the tezu will colour the ginger a lovely pink hue, but this is optional, as it is only cosmetic.
Whisk together. Set half aside to dress the quinoa.
60 grams/2 oz fresh ginger root, organic if possible
1. Peel the ginger and slice it thinly on a mandolin, grater or exploit your awesome knife skills.
2. Sprinkle the ginger with salt, toss to coat, and let it sit for 30 minutes.
3. Using your hands, squeeze the whole lot of ginger out over a sink, rinse well with cold running water and squeeze out again until it is as dry as possible.
4. Soak the ginger in a glass jar with half of the tezu (it should be submerged; if not add a little more). Let marinate for 15 minutes. Serve.
Cover and store leftovers in the fridge for up to 2 weeks.
Ecstatic Raw Chocolate
Makes 2 large chocolate bars
30 g / 1oz raw cacao powder
100 g / 3.5 oz very soft, pitted dates
85 g / 3 oz cacao butter
1 vanilla bean, scraped (optional, but delicious)
pinch of flaky sea salt (optional, but delicious)
1. Lavender & Vanilla: a couple pinches dried lavender + 1 extra vanilla bean, scraped
2. Lemon & Sea Salt: zest of one lemon + an extra pinch sea salt
3. Smoky Spice: a couple pinches ground cinnamon + chipotle.
4. Ginger & Coconut: a couple pinches ground ginger + a sprinkling of shredded coconut
5. Lime & Cardamom: zest of one lime + a couple pinches cardamom
6. Spicy Orange: zest of 1 organic lemon+ a pinch of chili powder
7. Rose love: a few drops of rose essential oil + dried rose petals for decoration
8. Crunchy Mint: a few drops of mint essential oil + 1 Tbsp. unhulled hemp seeds
Raw Bounty Bars
Makes 12 candy bars
2 cups / 175g unsweetened desiccated coconut
¼ cup / 60ml coconut oil, melted (virgin coconut oil if you have it)
2 Tbsp. coconut nectar (substitute with honey or maple syrup)
1-2 Tbsp. raw honey or maple syrup (depending on how sweet you like it – you can also use coconut nectar)
¼ tsp. fine grain sea salt
1 vanilla bean, seeds scraped
1 Tbsp. water
1/4 cup / 60 ml melted coconut oil
2 Tbsp. / 30ml melted cacao butter
1/3 cup / 30g raw cacao powder
1/4 cup raw honey
a couple pinches salt, to taste
- In a double boiler (or a glass bowl over a pot of simmering water) melt coconut oil. Remove from heat and add coconut nectar, honey, sea salt and vanilla seeds, whisk to combine. Set aside.
- Place coconut in a large bowl and sprinkle the tablespoon of water over top, stir well. Pour the coconut oil mixture over and fold to combine, using your hands if necessary. Taste for sweetness and adjust if necessary.
- Line a 7×7” (18x18cm) baking pan with plastic wrap, leaving plenty of extra to hang over the sides. Press the coconut mixture firmly into place, especially around the edges. (If you don’t have a baking pan, just use the plastic wrap as an edge, pulling it up around the open ends, pressing firmly to ensure it is compact.) Wrap edges around coconut and place in the freezer to firm, at least 30 minutes, up while you make the chocolate.
- In a double boiler (or a glass bowl over a pot of simmering water) melt coconut oil and cacao butter. Add honey and whisk to combine. When completely uniform, remove from heat and sift in cacao, and add sea salt. Taste for sweetness and saltiness, and adjust accordingly.
- On an open work surface, place a piece of parchment paper underneath a cooling wrack (and oven wrack will work just fine, but it helps if whatever you choose fits into your freezer). Make space in your freezer for the wrack to fit.
- Remove coconut from the freezer, unwrap and cut into 12 bars of equal size. Round off the ends by slicing off the corners if you like (this is just for aesthetic reasons, but it’s up to you!). One by one, place a coconut bar into the liquid chocolate and turn over a couple times to coat. Remove with a fork, allowing any excess chocolate to drip back into the bowl, then place on the cooling wrack. Repeat with remaining bars. Once all the bars have been done and they re no longer dripping, place wrack in the freezer for the chocolate to harden, about 15 minutes. Remove from freezer and repeat the process, giving each bar with one more coat of chocolate. Return bars to the freezer.
- If you have any chocolate remaining, remove chocolate bars from the freezer and drizzle it over top in a design that you like (it’s fun to do with a plastic sandwich bag – simply slice a teeny corner off of one end and pipe chocolate onto the bars). Return to the freezer to firm up completely, at least one hour. Then remove bars from wrack and store in an airtight container in the freezer for up to two months.