Primal

Paleo Pancakes

One of my favourite things to do on the weekend is to wake everyone up with pancakes first thing in the morning. I have tried so many different recipes, and this simple recipe is my favourite - nut-free, requires few ingredients, and the pancakes are so fluffy and delicious.

Serves 4

INGREDIENTS

8 eggs
4 heaped tbsp coconut flour
1 tsp lemon juice
rind of 1/2 lemon
1/4 tsp baking soda
1/4 cup raw grass-fed butter or coconut oil
Fruit and raw honey to serve

METHOD

1. Add eggs, coconut flour and lemon rind to a mixing bowl. Add baking soda to mixture and directly drop lemon juice onto baking soda to allow activation (your own little science experiment!). Mix thoroughly to combine.
2. Preheat a non-stick frypan to medium heat.
3. Melt 1 teaspoon of butter or coconut oil to coat the pan.
4. Add a spoonful of batter at a time to pan until you reach your desired pancake size. 5. Cook pancakes until golden on the bottom, and then flip and cook until golden on the other side.
6. Continue until you have used all of the mixture, continuing to add butter or coconut oil between cooking each pancake (for extra-golden pancakes!).
7. Serve right away with fresh fruit and a drizzle of raw honey.

Basil Pesto (Dairy Free)

Basil pesto is so full of flavour, I love it as a dip, stuffed into baked chicken thighs or as a pizza topping.

INGREDIENTS

1 bunch fresh basil leaves
2 tbsp macadamia paste
1 clove of garlic
2 tbsp olive oil
Salt and pepper to taste

METHOD

Throw all ingredients in a food processer and blend until smooth. Add salt and pepper to taste. Voila!

Slow Cooker Beef Bone Broth

Making your own broth is so quick and easy, involving almost no preparation. I love using the slow cooker as you can simply "set and forget" your broth. Ask your local organic farmer/butcher for grass-fed beef bones. Beef bones are super cheap, and this broth is so nourishing and a delicious base or flavour addition to many recipes.

  Image via crainny.wordpress.com

  Image via crainny.wordpress.com

What you'll need:

1.5kg beef bones 
6 cloves garlic, minced
Water to fill slow cooker

How to do it

1. Add beef bones and garlic to slow cooker. Fill slow cooker until around 1cm from top.
2. Turn slow cooker on high for around 2 hours, and then reduce to low heat. I leave the slow cooker on low heat for around 4 days. If you wish to add vegetables (carrot, celery etc.) add them whole 1 day before broth is finished.
3. Allow broth to cool, then skim fat off top and store. You can use the fat for cooking.
4. Strain the broth, and store in jars or glass bottles. I usually leave half in the fridge to use throughout the week, and freeze the remaining broth in icecube trays and transfer to ziploc bags to store in the freezer.

Banana + Chai Smoothie

I always wake up hours before everyone else on the weekend! So sometimes I have a sneaky pre-breakfast smoothie! This smoothie was a real treat. I love chai tea, and the flavour really added something to this frothy smoothie.

Serves one

Ingredients

1 large frozen banana
6 tbsp coconut milk
1 chai teabag handful of ice
1 tbsp raw cacao nibs

Method

1. Brew chai tea and allow to cool.
2. Throw tea, banana, ice and coconut milk in blender.
3. Serve with raw cacao nibs. Delish!

-Fran x

Healthy Grain-Free Granola

I love granola! I always keep some homemade granola on hand for breakfast on the run or grab a handful for a quick afternoon snack. But my favourite thing to do is make a super thick smoothie and sprinkle granola on top for crunch! This granola is quick and easy, requires few ingredients and can be tweaked to suit your tastebuds.

Ingredients 

2 cups cashews (or nuts of choice)
2 cups sunflower seeds
3 cups coconut flakes
2 tbsp coconut oil 
1 heaped tbsp cacao
2 tbsp chia seeds
1 tsp ground cinnamon
If you prefer it sweet, add 2 finely chopped medjool dates/1 tbsp raw honey/chopped dried figs or apricots

Method

1. Roughly chop cashews. Add all dry ingredients and dates and/or honey to a large pot and stir through.
2. Melt coconut oil on stove separately and add to dry mixture.
3. Place pot on low heat on stove, continuously stirring, for approximately 15 minutes or until mixture is lightly toasted.
4. I served mine with macadamia milk, a dollop of Coyo and some strawberries!

-Fran xx

Breaky Smoothie

I love my smoothies THICK! And with added crunch. This breakfast smoothie is a regular favourite during summer. I always keep the fridge stocked with a variety of frozen fruits, and also freeze things such a spinach and coconut milk to add to smoothies and prevent food wastage!

Serves 1

Ingredients

1 frozen banana
1/2 cup frozen blueberries
1 cup macadamia milk (or milk of your choice)
1 egg (don't eat raw eggs too often, may lead to biotin deficiency)
1 tsp maca powder
2 brazil nuts (daily dose of selenium!)
Dash of ground cinnamon
Homemade paleo-friendly granola
A few strawberries and 1/4 ripe banana to serve

Method

1. Thouroughly blend banana, blueberries, macadamia milk, egg, maca and cinnamon. Should produce a thick 'ice cream' consistency.
2. Pour smoothie into a bowl. Top with sliced strawberries, banana and granola.
3. Eat with a spoon! You won't get through this super thick smoothie with a straw!

-Fran

Sweet Potato Frittata

A frittata is great for a quick Paleo-friendly dinner or weekend brunch. It's such an easy way to use up left overs if they are available. I like to add some extra green salad leaves to the plate and sprinkle fresh parsley on top from the garden.

It is a very forgiving recipe and every time I make it there is a variation, depending on the number of people to feed, and how many eggs I have, and what sort of leftovers there are in the fridge. Free range organic bacon is a nice addition if it is available, chopped and sautéed in the pan before the veggies.

Serves 2-4 Time it takes: 20 minutes

Ingredients

2 cups left over cooked vegetables
Pinch of sea salt and a sprinkle of pepper
Baby spinach leaves - about 2 large handfuls
2 tablespoons chopped parsley
5-8 large free range organic eggs
50 g feta cheese - this is optional but delicious, your choice
Butter

Method

1. Preheat your oven grill.
2. Heat the leftovers (bite-sized pieces) in a 20 cm frying pan in a little butter
3. Throw in the spinach leaves and remove from the heat.
4. Arrange the vegetables evenly in the pan
5. Pour over the beaten eggs and mix through the vegetables gently.
6. Place back over gentle heat until the egg is setting, the bottom is golden and just the top is still moist.
7. Add feta then pop under the grill until set and golden on top.
8. Protect the pan handle if you need to with a damp cloth (make sure it doesn't burn!)
9. Serve warm with salad and enjoy!

-Margot

6 Steps to Healing your Whole Self

Over the last decade I have seen countless doctors. I was told that my unrelenting exhaustion was just a stage, that I would grow out of it. I had almost given up, but mum encouraged me to give it one last go. I found an Integrative General Practitioner who ran every blood test under the sun, and shed some light on the way I was feeling.

We discovered imbalances with thyroid hormones, cortisol, MTHFR genetic mutations, pyroluria and a number of nutrient deficiencies. I am treating all of these imbalances naturally where possible, and I have found that diet and lifestyle factors are just as important as any medication or supplements for my healing.

Due to my Type A approach to life, I am always consciously working to reduce stress and promote peace and happiness. Whether you are suffering from autoimmune disorders, fatigue, depression, or any other condition, you must take a comprehensive approach to healing. We need to heal our whole selves: minds, bodies and the mind/body connection.

Here’s to balance…and scaling life back!


My guide to healing your whole self


+Scale back your life While you are healing, make your life more realistic. Don’t overcommit. Learn to say no.

+Sleep Make time for sleep. Have a hot shower, put a few drops of lavender essential oil on your pillow, and read a good book before bed. Diaphragmatic breathing slows the heartbeat and really helps me drift off to sleep.

+Move I stay active with yoga, rock climbing (when I am up to it), and walks. I do things I love that make me feel happy, without leaving me feeling depleted. Listen to your body, and let go of any feelings of guilt associated with skipping exercise in favour of sleep.

+Nourish your body Eat to nourish your body. Avoid foods that trigger inflammation in the body. Everyone is different, so learn and experiment to discover how best to support your body.

+Love your body Learning to love myself and be comfortable in my skin has significantly reduced stress in my life. Self-care routines such as candlelit epsom salt baths, dry body brushing, deep breathing and slathering your body in coconut oil can really help.

+Be happy Laugh. Sing. Spend time with people who value you. The real you. Spend time alone, and enjoy it.

This journey never ends, but I am learning to appreciate it is a constant reminder to look after myself the best I can.

 

Raw Carrot Cake

Yep. This raw carrot cake is next level deliciousness. My amazing friend Michelle whipped up this Loving Earth raw carrot cake for dessert last week so I had to try and make it myself. It's great to keep raw cakes in the freezer so you can always have something special on hand for when guests come over, or for a sweet treat on the weekend.

Ingredients

4 large organic carrots
2 cups organic sultanas
4 medjool dates
2 cups walnuts
4 tbsp. coconut oil
2 tbsp raw honey
2 tbsp. vanilla
1 cup macadamia or cashew butter

Method

  1. Blend carrots in blender until they are broken down, but not yet puréed.
  2. Remove carrots and place in bowl.
  3. Blend sultanas, walnuts, coconut oil, raw honey and vanilla in blender until smooth. Add mixture to carrots and stir until thoroughly combined.
  4. Add mixture to lined cake tin or cupcake tray and freeze.
  5. Defrost for 10 mins before serving and top with nut butter of your choice (I used macadamia butter).
  6. Enjoy!

-Fran