Nourish Me 

Recipes that Nourish! What foods make you feel great? Let me inspire you to make delicious food that you can be proud of.  Try out some of my recipes to see what works for you!

Chocolate Peppermint Bliss Balls

Healthy option for a sweet treat.  These can be made into slice if pressed for time or rolled into bliss balls for takeaway convenience. 

Ingredients:

12 Medjool Dates, pitted

1 cup Coconut

1 cup Nuts or your choice eg. Cashews, almonds, walnuts

¼ cup Raw Cacao

2 tbsp Coconut oil

1 tbsp Black Chia seeds

3 drops of doTERRA Peppermint Essential Oil

 

Method:

Place all ingredients into a food processor and blend on high for 5-10 minutes until coconut has broken down. Roll into balls and refrigerate.

 

Chicken Bone Broth

Bone broth is said to help heal a leaky gut, repair inflammation.  And i think it's delicious!

Ingredients:

1-2 kg of Chicken carcass and/or bones

1 large Onion

2-3 sticks of Celery

2 large Carrots

2 Bay Leaves

1/2 cup of Apple Cider Vinegar 

Generous amount of Cracked Pepper

1-2 tsps of Sea Salt

Water

 

Method:

Roughly chop all vegetables. Place all ingredients in a large slow cooker.  Fill 

with water to maximum volume and slow cook on low for 24 hrs. Strain and reserve the liquid.  Refrigerate and consume (heated in a saucepan) as preferred.

 

(Optional : Separate the bones from the meat and vegetables. Discard the bones.  Feed the remaining meat and vegetables to your animals. DO NOT FEED THEM THE COOKED BONES)

 

Breakfast Balls

Running out the door, no time for breakfast.  Prepare on the weekend and pop into containers ready to grab as you run out the door in the morning. Or pre workout energy balls.

Ingredients:

12 Medjool Dates

1 cup Coconut

½ cup Goji Berries

1 cup Almonds

2/3 cup Oats

2 tbsp White Chia Seeds

1-2 tbsp Coconut Oil

1 tsp Vanilla Bean paste

Method:

Place all ingredients in a food processor. Blend until the coconut has broken down (approx. 5 minutes) or until reaches desired texture.  Roll into balls and place in refrigerator.

 

Raw Chocolate Slice

Healthy option for a sweet treat.  These can be made into slice if pressed for time or rolled into bliss balls for takeaway convenience. 

Ingredients:

12 Medjool Dates, pitted

1 cup Coconut

1 cup Nuts or your choice eg. Cashews, almonds, walnuts

¼ cup Raw Cacao

2 tbsp Coconut oil

1 tbsp Black Chia seeds

2 tbsp Protein Powder (Optional)

 

Method:

Place all ingredients into a food processor and blend on high for 5-10 minutes until coconut has broken down. Press into a slice tray, sprinkle with coconut and refrigerate.

 

Everyday Green Smoothie

By making a smoothie, you are including all the fibre that you would usually get from eating fruit and veggies whole. That way you will feel fuller and are not getting the concentrated sugars from fruit juice.

Ingredients:

300ml Coconut water

½ Lemon, peeled

½ Orange, peeled

1 ½ cups Cucumber, roughly chopped

2 stalks Celery

½ cup Pineapple, roughly chopped

½ Granny Smith Apple, roughly chopped

2 handfuls  Leafy Greens ie. Kale, Spinach, Chard etc.

½ cup Parsley

Ice

Directions:

Method:

Place all ingredients in blender in the above order. Blend until smooth.

 

Option : Add 1 kiwi fruit (skin on) and swap the parsley for mint.

Granola

A healthy breakfast that can be made in advance a last all week.  If you’d like to make it gluten free, remove rolled oats.

Ingredients:

1 cup Rolled Oats

1 cup Quinoa flakes

1 cup Coconut flakes

1 cup Natural Almonds

½ cup Buckwheat

½ cup Millet

½ cup Sunflower Seeds

½ cup Pipettes

½ cup Flaxseeds (Linseeds)

2 tsp   Cinnamon

½ cup Maple Syrup

3 tbsp Coconut Oil, melted

¾ cup Goji Berries

 

Method:

Preheat oven to 200 degrees (180 fan forced). Line large baking trays with grease proof paper.  In a large mixing bowl place all ingredients except goji berries, and mix well until evenly coats.  Spread mixture about 1 cm thick over baking trays.  Place in oven and bake for 20-25 minutes, turning occasional to get an even toast. Remove from oven and allow to cool on trays. Serve with natural yoghurt and fresh fruit.

Healthy Chocolate Dessert

Healthy alternative to Chocolate Mousse

Ingredients:

2 large Ripe Bananas

1 large Ripe Avocado

1/3 cup Raw Cacao

4 Medjool dates, pitted

1 tbsp Almond butter

¼ cup Maple syrup

 

Directions:

Place all ingredients in a blender and blend until smooth and creamy.  Add a spoonful of water to get desired texture. Serve chilled in glasses and top with fresh or frozen raspberries and blueberries.

Lemon Bliss Balls

Healthy option for a sweet treat.  These can be made into slice if pressed for time or balls if you’d prefer

Ingredients:

18 Medjool Dates, pitted

2 cups Coconut

1 cup Cashews

1 cup Macadamias

1 tbsp Coconut Oil

2 tsp Vanilla bean paste

1 Lemon zested and juiced or 20 drops doTERRA Lemon Essential Oil

Pinch Salt

2 tbsp Maca Powder (Optional)

Directions:

Place all ingredients into a food processor and blend on high for 5-10 minutes until coconut has broken down. Press into a slice tray, sprinkle with coconut and refrigerate.

New Recipes coming...

T: 0417 013 390

Prue Edwards

Integrative Nutrition Health Coach

Coaching Online

Coaching In-Person Melbourne & South Gippsland

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