This Easter is going to be a very special one for many, a chance to reconnect with family members and loved ones now that our lockdowns have eased slightly.  You may have planned a family gathering outside or a barbeque in the garden, either way you have probably thought about getting some chocolate in for the occasion. 

We have too, I love a bit of chocolate.  But what I have also done is made sure I have options that are going to support my health rather then down regulate my immune system and damage my gut.

Today I would love to share with you two very simple chocolate and raw truffle recipes that you can make in minutes and that are delicious too. 

Move over store bought, sugar filled chocolate - we have some new healthy chocolates in town 😀

How to make your delicious truffles:

• Place the dates in a bowl with the boiling water and allow to sit for 10 minutes
• Drain them well and then place into a food processor or blender along with the coconut oil and the cacao powder
• Process until the mixture comes together, you may need to scrape the side down and process more
• Remove the chocolate mixture and scoop into 1 tsp sized balls (don't roll them yet) place them onto a tray with parchment paper and place in the freezer for 5 minutes. 
• Then remove them and roll into a ball shape.  You can now place them into the fridge and enjoy as a healthy truffle.  Alternatively you can roll them in more cacao powder, chopped nuts, freeze dried raspberries, desiccated coconut or cacao nibs.
• If you want to go the next step of decadence then you would place each on a fork, drizzle with your homemade chocolate recipe below and place into fridge to set. Then store in a sealed container and take out when you want to eat them.  

** Note: these need to be stored in the fridge if you have drizzled over the homemade chocolate using the coconut oil only as they will start to melt.

HOMEMADE CHOCOLATE RECIPE

These are the easiest chocolates to whip up when you want a piece of dark delicious chocolate on hand, again be creative if you just want to make then on their own and not with the truffles above.

What you will need:

1/2 cup of raw coconut oil
1/2 cup of cacao butter (optional)
1/2-1 cup of raw cacao powder (1/2 cup if only using coconut oil, 1 cup if using both coconut oil and cacao butter)
3-4 tbsp of maple syrup or honey (taste to see if they are sweet enough)

How to make your homemade chocolates:

• Place your coconut oil and butter in a glass bowl over a pot of boiling water and allow it to melt, turn down the heat once it starts to melt
• Then add in the cacao powder and mix to combine into a smooth creamy consistency
• Then remove from the heat and mix through the maple syrup or honey
• Pour into silicon moulds of any shape (you can buy Easter shaped ones or use what you have) you can also line a tray with parchment paper and pour the chocolate over top if you are making this separate from the truffles above. Mix in some chopped dried fruits, nuts, seeds, coconut or anything else you would like.  Allow to set in the freezer, break into pieces and store in a sealed container.  ** Store in fridge if you have only used coconut oil, on the counter if you have used the butter.

Wishing you a wonderful weekend filled with health and happiness

Debbie ❤

A delicious recipe to enjoy for lunch or a light dinner when you just don't have the time or energy to make an elaborate or even a homemade meal.  Chop, cook and blend - that's all you need for a healthy, nourishing and anti inflammatory soup.  Check out the recipe below.

INGREDIENTS

1 cup of red lentils (dried)
1 white onion chopped
3 carrots peeled and chopped
2 sticks of celery chopped
1 sweet potato peeled and chopped
4 cups of filtered water (1000ml)
1 can of organic coconut milk (400ml)
1 tbsp of organic butter, ghee or coconut oil
1 tbsp mild curry powder
pinch of sea salt or to taste
pinch of black pepper or to taste

DIRECTIONS

Heat the oil or butter/ghee over a medium heat, add in the onions, celery and carrots

Allow these to cook for around 10 minutes to soften.  Then add in the curry powder and stir for a minute.

Then add in the coconut milk, the filtered water, the red lentils (dried) and the sweet potato.  Cook until all the veggies are tender about 20 minutes.  Add in your sea salt and pepper to taste, then puree and divide into bowls.  

If you want a bit of a kick then add in some chili flakes or fresh chili.  

I hope you enjoy this new warming recipe to share with your family ❤❤❤

If you are looking for more inspiration in the kitchen then please contact me for more recipe ideas, bespoke meal plans or ready made juicing programmes to help you recharge your health in 2021. 

​Adapted from - healthylittlefoodies.com

(Gluten Free, Dairy Free, Egg Free, Grain Free, Refined sugar free)

You may be thinking.....beetroot in a brownie?  I thought the same thing the first time I tried beetroot in a brownie but believe me these are delicious and a healthy treat you will want to try.  The best part about these brownies is these add an additional veggie to your day and the little ones will love them too! (My 3 year old devoured them and helped me make them which was great fun for him)

These brownies are also packed with many health benefits, it's a win win really.

Beetroot is great for:

- Liver detoxification
- It is natures blood builder and cleanser
- It has been shown to help with lowering blood pressure
- May help improve endurance and performance (helps to increase oxygen in the blood)
- May also help with PMS 

Raw Cacao is great for:

- It's high levels of antioxidants which help to protect our cells from free radical damage
- A Great source of Iron at 7.3mg per 100g
- Good source of magnesium which is needed by all cells in the body, especially the brain and heart
- Its polyphenols may help protect our heart
- Contains more calcium then cows milk per 100g
- May help with raising our mood

Are you convinced now? Let's start baking ❤
 

What you will need:

1/2 cup of cooked raw beetroot (pureed - which I just steamed and then blended with some water)
1 cup of oat milk at room temperature (I love using plenish)
1 tsp raw apple cider vinegar
1/2 cup of xylitol (low GI and doesn't affect blood sugar, can add an extra 1/4 and omit coconut sugar)
1/4 cup coconut sugar (you could just use coconut sugar if you don't have xylitol)
1/4 cup coconut oil melted
1 cup cassava flour (grain free, gluten free, nut free - a root vegetable like)
1/2 cup cacao powder
1 tsp baking soda
1/2 tsp baking powder

What you will need to do:

1. First steam or boil the raw beetroot about 2 large (peeled and chopped) until they are tender.  Then allow them to cool or run them under cold water for a few minutes. Then place into a blender and add some water so they puree, or alternatively add to a food processor.  If pressed for time you could also buy the organic cooked beetroot just make sure they are not with vinegar.
2. Measure out 1/2 cup of pureed beetroot you can keep the rest for another batch or freeze for later.  Set aside
3. Whisk together the oat milk and vinegar in a bowl and set aside for a few minutes, makes a buttermilk alternative.  Then add the sugar, oil and 1/2 cup of pureed beetroot.
4. Add the flour, cacao powder, baking soda, baking powder to a sifter and slowly sift it into the wet ingredients. Then mix everything together until no lumps left. 
5. Pour batter into 10-12 muffin cups or liners (I used silicon ones) about 3/4 full and bake for 22-25 minutes or until toothpick inserted comes out clean. 
6. Allow to cool and then enjoy, stays fresh for a few days and could be frozen (but haven't tried that yet they got eaten too quickly).

I hope that you enjoy trying these, let me know what you think.

Adapted from minimalistbaker.com

With the colder weather now here, I love trying out different soup recipes for me and my 3 year old to enjoy. They are so easy to make and they are an amazing way to increase you and your children's vegetable intake.

This wonderful recipe was very easy to make and I used all the things I usually have in stock in the pantry and fridge.  

What you will need:

1 small white onion
1/2 leek (optional)
1 cup of dried red lentils
6-8 medium sized carrots
1-2 clove of garlic (optional)
1 whole bay leaf
1 tsp ginger
1 tbsp fresh coriander
1 tsp garam masala
1 tsp curry powder (optional)
1 cup plenish oat milk

How to make your soup:

1. Heat a pot over medium heat with a bit of coconut oil
2. Add onions and cook for 3 minutes.
3. Add 3 cups of filtered water, lentils, carrots, bay leaf, curry (optional), ginger, coriander and cloves.
4. Bring to a boil, then reduce heat to a simmer for 20 minutes.
5. Stir in 1 tsp of garam masala and turn off heat. Let rest for 5-10 minutes.
6. Transfer soup to a blender or use an immersion blender, add in the oat milk and puree until smooth and creamy.  Add salt and pepper to taste.
7. Serve in your favourite bowl

In good health,
Debbie Vanderboom
​Nutritional Advisor

If you are in search of the perfect dessert that everyone in the family will enjoy, this is it.  Thank you to asaucykitchen for this wonderful, simple and delicious recipe.

I am always in search of new gluten free recipes to try out and I love pecan pie, so I thought I would give this one a go.  It was so easy to make and ended up being one of the best recipes I have made recently.

Here is what you need:

3/4 cups of maple syrup
1 cup of xylitol (you may be able to cut this down slightly, coconut sugar was used in original recipe)
1 tablespoon of tapioca flour
3 organic eggs
2 tablespoons of organic butter (you can also use coconut oil as in the original recipe)
2 cups of pecans (200g)
1 unbaked paleo crust (2 1/2 cups of ground almonds, 1 tbsp maple syrup, 3 tbsp melted butter or coconut oil, 2-3 tbsp. of water - mix everything together then press into a greased pie pan 9" bake at 170C for 10 minutes)

Directions for the pecan pie filling:

1. Preheat oven to 180C
2. Add maple syrup, sugar, tapioca flour, eggs, butter to a medium mixing bowl and whisk until fully combined (make sure the butter is just melted so it doesn't scramble the eggs)
3. Roughly chop 1 cup of pecans and stir into the filling
4. Pour into the pie crust
5. Top with the remaining pecans in any pattern you would like
6. Place in the oven for 35-40 minutes until filling is set.   After 20 minutes cover with a bit of baking paper to prevent top from burning.
7. Remove from the oven and let cool completely before slicing.
8. Will keep for a few days in the fridge.

I hope you and your family enjoys it as much as mine did.  It's even delicious as leftovers the next few days if it lasts that long. ❤

The weather is getting colder, the days are drawing in and when I start to feel that chill I want a nice warming soup by my side.  So I thought I would share with you one of my new favourites that will have you going back for more and more.

When I make a batch of soup I always try and make some extra to freeze for another meal during the week so feel free to increase the ingredients and make a bigger batch to have on hand when in need of some warmth.

What you will need:

1 small head of broccoli
1 small head of cauliflower
2 carrots
1 white potato
2 spring onions
1 small clove garlic
1 stick of celery
1 Fresh Bay leaf
Organic Vegetable stock

Directions:

Cut the broccoli, potato, carrots and cauliflower into chunks and preheat the oven to 180C.  
Drizzle with olive oil, sea salt and pepper and bake until lightly browned and remove from the oven
In a large pot drizzle with coconut oil or olive oil heat over medium heat.  Then add in the chopped spring onions and cook for a few minutes, followed by the garlic and chopped celery.
Then add in the roasted carrot, potato, cauliflower, broccoli, bay leaf and 4 cups of veggie stock or just to cover veggies and cook until soft (about 1 hour on low heat).  Add in any additional leftover veggies you need to use up.

Blend with an immersion blender until smooth and season with sea salt and pepper to taste.
Divide into bowls and freeze any additional portions.

Let me know what you think:

It is always nice to hear what you think of a recipe so pop me a message below, or why not share your pic of your soup on facebook with the tag Be Natural Nutrition.  

In good health,

Debbie

I love making my own homemade wraps so I thought I would share with you my new favourite.  I have been using buckwheat groats ground into flour for quite some time and then mixed with water to make wraps with.  They are good but they get a bit tough the next day so I thought I would look for another option that was more like a crepe.  

Voila, a 3 ingredient buckwheat crepe that is delicious and nutritious......hurray!!!

Ingredients:

1 cup of buckwheat flour (i grind mine from the groats)
3/4 tsp of ground flaxseed
1 1/2 cups of unsweetened coconut milk, almond milk or oat milk

Directions:

Mix everything together in a bowl and combine until a batter forms.  If it's too thick add a bit more liquid slowly and mix again, if too thin add a bit more flour.  It does take a bit of practice, but regardless you will get a wrap out of it.

Heat a non stick pan over medium heat.  Add 1/4 of the batter and spread it around the pan so its like a thin crepe. Wait for it to brown about 2 minutes, then flip and cook another 1-2 minutes. Remove from pan and repeat with the rest of the batter. 

Use the crepes/wraps for savoury or sweet dishes.  We have used them for breakfast crepes with fruit, yogurt and maple syrup, homemade enchiladas and savoury grilled chicken wraps.  The options are endless. 

Let me know what you think. 

Wishing you a wonderful week.

If you are in search of an energy boost throughout the day, these lemon energy balls are delicious and nutritious.  Packed with heart healthy fats, protein and fibre.  They contain good sources of magnesium (cellular energy), zinc (gut health, immune system support and skin health), manganese, phosphorus and copper.  Give them a try and let me know what you think.

Ingredients

1 cup of raw cashews
1 cup of desiccated coconut
1 small lemon (zest and 1/4 juiced)
1 1/2 tbsp. of maple syrup or raw honey

Directions

Add the cashews to a food processor combine until a grainy texture forms. Then add in all other ingredients.

Roll into small balls (makes about 10) and then roll in more coconut (optional) place in the fridge to enjoy for a delicious treat.

Adapted from www.foodmatters.com

This recipe was a hit with the whole family, my little one devoured it for breakfast with some scrambled eggs and fresh fruit.  A great way to add more vegetables to your daily eating plan, with a hint of spice and a bit of sweetness.

I would recommend that you have this as a healthy afternoon snack with a cup of herbal tea or alternatively as a breakfast option that will give you an energy boost to start your day without the crash in blood sugar levels that comes from a standard bowl of sugary cereal.

Let me know what you think - great for the kids before they go to school.

Ingredients

1 1/2 cups of mashed sweet potato
2 organic eggs
1/2 cup of maple syrup
1/4 cup of coconut oil
1/4 cup of coconut yogurt (plain - coconut collaborative)
1 3/4 cups of doves gluten free flour
1 tsp baking soda
1 tsp baking powder
1 tbsp. ground cinnamon
1 tsp. nutmeg ground
1 tsp. ground ginger
1/2 tsp. ground all spice
pinch of sea salt

Directions

1. Preheat the oven to 175C and line a loaf tin with parchment paper
2. Peel the sweet potato and cut into small pieces, then steam or boil them until soft. Remove any water used and then mash in a bowl and allow to cool.
3. Once the potatoes are cooled add in the eggs (you don't want them to cook if potatoes are too hot still), coconut oil, coconut yogurt, maple syrup and whisk until smooth
4. In another mixing bowl combine the flour, baking soda, baking powder and spices. 
5. Add the wet to the dry and then combine until a thick batter forms (you may need to add a bit of water to loosen if it is too thick) slowly using a spatula to fold through the ingredients
6. Pour batter into the loaf tin and smooth over the top
7. Bake for 40-45 minutes until a knife inserted comes out clean
8. Allow the loaf to cool completely, then divide into slices and serve with some extra coconut yogurt and some fresh fruit

Adapted from: averiecooks.com

These crackers are an excellent alternative to your store bought biscuits/crackers.  They are packed full of omega 3 essential fatty acids that you need to obtain from you diet. 

Flaxseeds have phyto estrogenic properties that help give the body plant based alternatives when natural levels begin to decline through the menopause.

A very simple recipe that takes minutes to combine and only 30 minutes to bake leaving you with a healthy snack that can be paired with homemade hummus, cashew dip, guacamole and raw veggies.

Ingredients
Serves 14-16 crackers

1/2 cup of ground flaxseed (linseed)
1/2 cup of ground almonds
1 tbsp. coconut flour
1 tbsp. sea salt
3-5 tbsp. of filtered water

Method

1) Preheat oven to 160C and line a baking tray with parchment paper
2) Combine ingredients in a bowl except the water
3) Slowly add the wtaer until a dough forms, press it out onto the baking tray about 1/2 cm thick and then draw lines with knife where you want the crackers to break
4) Bake for 30 minutes (may need less or more time depending on your oven) until firm and slightly browned.  Allow to cool and store in a sealed container in the fridge for a week.

Double the recipe so you have plenty of crackers for the week.