Create and Nourish

13/09/2022

Choc hazelnut slice for a mid week treat. Loaded with antioxidant goodness and super delicious!

Ingredients
1 cups pitted dates, soaked in boiling water for 5mins
1 1/2 cups dedicated coconut
1/2 cup lightly roasted hazelnuts
1/4 cup raw cacao
1 tsp sugar free vanilla extract
3 TBL coconut oil
3 TBL raw cacao
3 TBL honey

Method
Place all ingredients except for the last 3 into a high powered blender.
Blitz until sticky and combined.
Press into lined loaf tin, pop in fridge.
Put the rest of the ingredients in blender and whip on low speed until smooth and spreadable.
Spread over slice, refrigerate until set.
Enjoy!

17/08/2022

My posts seem to be few and far between these days. Needless to say my 2 year old keeps me pretty busy with all things other than cooking up new healthy inspiration for you to re-create in the kitchen.
However, someone in our house had a craving for some old fashioned choc chip biscuits, which led to the creation of these beauties without the refined sugar and dairy.

Ingredients
2 cups rolled oats
2 cups dedicated coconut
2/3 cup pure maple syrup*
2 tsp sugar free vanilla extract
2 tsp baking powder
1/2 cup smooth peanut butter**
Pinch salt
1/2-2/3 cup refined sugar free, vegan choc chips

Method
Preheat oven to 160.
Blitz oats and coconut in high powdered blender to form a flour, transfer to mixing bowl.
Stir in choc chips.
Add remaining ingredients and stir until well combined.
Roll into balls and flatten slightly.
Bake 8-10 mins depending on how crunchy you want them.
Enjoy!

* can sub maple syrup for honey, however you’ll also need to add 2 TBL coconut milk. Maple syrup is the preferred option since honey looses its health properties and turns acidic when heated.
**can sub peanut butter for other nut or seed butter. Tahini would work great.

20/05/2022

The weather is cooling down and the slow cookers are coming out.
One of my all time favourite slow cooker recipes is this Chicken and Veg Stew. It's full of flavour and packs a punch when it comes to nutrition and nourishing your body.
It'll heal your gut, strengthen joints, reduce inflammation, boost immunity and strengthen your hair skin and nails.

Ingredients
10 free range chicken legs (organic if you can)
2 onions, finely chopped
2 carrots, diced
1/2 bunch celery, diced
6 medium sized mushrooms, sliced
2/3 bag finely chopped frozen spinach
4 bay leaves
salt and pepper
2 dessert spoons tapioca or cornflour

Method
Place all the veg, bay leaves, salt and pepper to taste in the slow cooker, mix to combine.
Place chicken legs on top of veg, cover with lid and turn onto high for 10 to 12 hours (do not add any liquid).
Remove legs, mix flour with enough water to form a thick slurry, stir into the stew to thicken.
Stir in spinach, cover and set aside while you remove the meat from the chicken legs in large chucks.
Stir through the spinach again and then the chicken.
Serve with your favourite mash.
Enjoy!

29/01/2021

Making the most of mango season before it quickly disappears with these Mango, Macadamia and Coconut Ice cream Bars.
Full of vitamins, minerals, antioxidants and all the healthy fats to nourish your body and soul. They're so quick and easy and made only from wholesome nourishing ingredients.

500g frozen mango chunks
1 cup coconut cream
1 TBL maple syrup
1 egg white
3/4 cup macadamia nuts, roughly chopped

Place first 3 ingredients in a high powered blender and blitz until smooth and creamy.
Add egg white and blitz until well combined.
Fold in 1/2 cup of the macadamias.
Spread evenly in a lined sliced tin, scatter remaining nuts on top and press them lightly into the ice-cream.
Freeze until completely frozen approx. 6-8 hours.
Cut into bars.
Enjoy!

25/01/2021

Had a bit of fun on the weekend creating this cake for my beautiful baby boys christening.
For those of you wondering, no it wasn't a cake full of nutritionally rich foods instead it was made with lots of sugar, butter, gluten and a whole lot of love💕
Remember unless you need to for health reasons, it's OK to treat yourself occasionally. It's all part of living a healthy balanced life.

22/12/2020

Quirky Cooking has created a delicious healthy recipe for condensed milk. Perfect to use in the rum balls (post below). The recipe was designed to be made in the thermomix, but you could easily make it on the stove.
https://www.quirkycooking.com.au/2013/06/dairy-free-condensed-milk-dulce-de-leche/

 The other day I asked on my page, “What’s something you reeeeaaallly wish you had an allergy-friendly recipe for (and what’s the ingredient/s that is stopping you make the original recipe)?” Well. I got lots of comments. Like about 180 of them. And one that was mentioned a few tim...

22/12/2020

What a year it's been! Things have been a bit quiet in the Create and Nourish kitchen since the birth of our beautiful baby boy, Samuel.
So I thought it's about time I put together a little something for you all to try out this Christmas.
The classic Rum Ball. The perfect treat packed full of all the good stuff to nourish you this festive season.

1 cup pitted dates
1 cup cashews
1 cup desicated coconut
1/4 cup raw cacao
2 TBL rum
110g homemade condensed milk (refer to above post)
Extra coconut for rolling

Place all ingredients in a high powered blender and blitz until combined.
Roll into balls, roll in extra coconut, store in fridge.
Enjoy!

27/04/2020

JSHealth posted this delish Anzac biscuit recipe with a healthy twist. Even though Anzac Day is over with for the year, give them a go, you'll love them.
They're dairy and refined sugar free and will give you a hit of all things nourishing and yummy.

Ingredients
1/4 cup coconut oil, melted
1/4 cup (60ml) maple syrup or honey
1 tsp baking powder
1 cup (100g) rolled oats
1/2 cup (50g) almond meal
1/2 cup (50g) desiccated coconut
2 Tbl warm water

Method
Pre-heat oven to 160°C.
Mix oil, syrup/honey and baking powder together in a large bowl.
Add oats, almond meal and coconut to wet ingredients, stir to combine.
Add water and stir until mixture is sticky and slightly wet.
Roll tablespoon size portions into balls and place on a lined baking tray, flatten slightly with a fork.
Bake 15-20mins or until golden.
Leave on tray to cool until firm to touch.
Enjoy!

24/04/2020

While the weather's still warm enough, try this Crunchy Thai Peanut Salad. It'll give you a massive dose of antioxidants which are super important for building strong immunity with all the bugs that are getting around at the moment.

Ingredients
2 cups purple cabbage, finely shredded
2 medium carrots, cut into matchsticks or grated
1 cup snow peas or beans, finely sliced
1/4 cup shallots, finely sliced
1/2 cup cilantro, roughly chopped (optional)
1 tsp fresh ginger, grated
1 lime, juiced
1 1/2 Tbl honey or maple syrup
1/3 cup peanut butter, smooth*
5 Tbl soy sauce or coconut aminos
1/2 cup quinoa, cooked according to instructions
pinch chilli flakes (optional)
1/3 cup dry roasted peanuts, roughly chopped*

Method
Place all the veggies, cilantro and quinoa in a large salad bowl and toss to combine.
In a small bowl, whisk together ginger, lime, honey, peanut butter, soy sauce and chilli flakes.
Drizzle dressing over salad, toss to combine and sprinkle with dry roasted peanuts.
Enjoy!

*If you need an alternative to peanuts, try replacing peanut butter with tahini and the dry roasted peanuts with either, sunflower, pumpkin or sesame seeds.

22/04/2020

Thank you Suncoast Fresh for another fresh and delicious fruit and veggie order. Delivered straight to our door, contact free. Love your work.

20/04/2020

With Anzac Day only a few days away, The Source Bulk Foods posted a healthy Anzac biscuit recipe that's gluten, dairy and refined sugar free. They're really simple to make and taste delicious.

*I didn't have almond flakes, so used almond meal instead which worked just as well.

https://thesourcebulkfoods.com.au/recipes/gluten-free-anzac-biscuits/

Gluten Free ANZAC Biscuits RECIPE. Tasty And Wholesome Recipes Online from The Source Bulk Foods. Join the Zero Waste Movement Now!

18/04/2020

Almost everyone loves peanut butter. However a lot of the commercially produced brands contain not so healthy ingredients and has lead to this delicious paste copping a lot of backlash over the years.
Peanuts are actually full of vitamins, minerals and antioxidants, promoting heart health and proper gallbladder function. These nutrients also support nervous system and muscular health as well as growth and maintenance of body tissue.
Peanut butter is super quick and easy to make, so give this recipe a try. Its got nothing but good stuff in it so enjoy!

Ingredients
500g dry roasted peanuts
pink Himalayan salt or sea salt

Method
Place peanuts in a high powered blender and blitz on high until the peanut butter reaches your desired consistency. How long this will take depends on the power of your blender, it may take only 3 mins, but could take longer so be patient, it will work.
Add salt to taste, I usually add 1/2 to 1 tsp.
If you like a crunchy texture, roughly chop a couple handful of nuts and stir them through once your desired consistency is reached.
The oils may separate if the butter has been sitting in the cupboard for a while, just give it a stir and it'll be good to go again.

15/04/2020

These Cashew Vanilla Balls are a sweet change from all the chocolate everyone consumed over the weekend.
Packed with the goodness of cashews to support heart, nerve and muscle health. They're also full of antioxidants, and promote bone health as well as reducing the risk of anaemia.

Ingredients
1 cup cashews
1 cup desiccated coconut
1 cup medjool dates, pitted
2 tsp vanilla extract, sugar free
pinch salt

Method
Place all ingredients in a high powdered blender and blitz until combined.
Roll into balls, roll in coconut, store in the fridge.
Enjoy!

10/04/2020

Looking for some quick and easy healthy treats to make this Easter weekend?
Here's a few chocolaty ones that'll hit the spot.

Raw Chocolate Brownies
Ingredients
1 cup walnuts
1 cup desiccated coconut
1 cup dates (soaked 5mins in boiling water, drained)
1/4 cup raw cacao
1 tsp sugar free vanilla extract
pinch salt
3 TBL coconut oil
3 TBL raw honey
3 TBL raw cacao
1/4 cup coconut flakes (toasted for 5-10 mins at 160°C)
Method
Place first 6 ingredients in a high powered blender, blitz until combined and sticky (the mixture should easily roll into balls).
Press into a lined loaf tine, pop in the freezer.
Place all remaining ingredients (except toasted coconut) into blender, blend on low to moderate speed until combined, smooth and spreadable.
Spread over brownie base, sprinkle with toasted coconut flakes, refrigerate for 1-2 hours.
Slice, enjoy!

Raw Chocolate Peanut Butter Brownies
Ingredients
1 cup medjool dates, soaked 5mins in boiling water
1 cup desicated coconut
1/4 cup sunflower seeds
1/3 cup smooth peanut butter
1/4 cup raw cacao
1 tspn sugar free vanilla extract
3 Tbl raw cacao
3 Tbl coconut oil
3 Tbl raw honey
2-3 tspn smooth peanut butter
Method
Place first 6 ingredients into high powered blender and blitz until almost smooth and sticky.
Press into a lined loaf tin and pop in the freezer.
Place the next 3 ingredients into the blender and mix on low speed until smooth and combined.
Spread over brownies.
Drizzle or dollop remaining peanut butter over icing and using a skewer, lightly drag it through the peanut butter to create a marbled effect.
Poor in the fridge for an hour or 2, cut and serve.
Enjoy!

Coconut Rough Slice
Base
1 cup medjool dates, pitted
2 cups unsweetened desiccated coconut
2 TBL raw cacao
Place all 3 ingredients in a high powered blender, blitz until well combined and sticky, it should easily roll into balls.
Press into a loaf tin lined with baking paper, pop in the freezer while you make the topping.
Topping
3 TBL coconut oil
3 TBL honey
3 TBL raw cacao
1/2 tsp ground cinnamon
Place all the ingredients into your blender, blitz on low speed until combined and smooth.
Spread over base and sprinkle with some extra coconut.
Pop it back into the freezer for an hour, slice and serve or store in the fridge until later.
Enjoy!

21/01/2020

Roasted almond butter balls for the win! Quick easy and nutritious.

ingredients
1 cup pitted dates, soaked in boiling water for 5mins and drained
1 cup desicated coconut
1/3 cup roasted almond butter
1/2 tspn sugar free vanilla extract

Method
Blitz everything together in a food processor, roll into balls, toss in a little extra coconut, refrigerate, enjoy!

31/07/2019

Kidney beans are a great plant based source of protein and are full of fibre making them great for your bowel health and balancing blood sugars. They're also full of vitamins, minerals and antioxidants making them little powerhouses of nutrients.

Try them today in this Warm Mexican Bean Salad. It's a great meal on its own or goes great with a side of Mexican mince (recipe to come soon).

Ingredients
1 tin red kidney beans, drained and rinsed
2 corn cobs, kernels removes
1 red capsicum, chopped into chuncks
1 onion, cut into eigths
1 large garlic clove, crushed
1/2 tspn cumin
1/2 tspn smoked paprika
1/2 tspn chilli flakes, optional
Salt to taste
Slurp olive oil
3/4 punnet cherry tomatoes, halved
2 shallots sliced
1 handful coriander leaves, chopped (optional)
Spinach
Guacamole

Method
Preheat oven to 180
Place corn, capsicum and onion in a ceramic baking dish, add olive oil, garlic, spices and salt, toss to coat veggies.
Place in oven for 20mins.
Add kidney beans and tomatoes, toss through veggies and cook for another 10mins.
Serve on a bed of spinach with a dollop of guacamole and top with shallots and coriander.
Serve and enjoy!