Flu-Buster Soup
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Ingredients
3 bulbs / 30 garlic cloves (unpeeled) 2 sliced onions 3 1/2 cups organic vegetable stock/broth 2 tablespoons olive oil 2 tablespoons organic butter ½ teaspoon ground turmeric ½ teaspoon ground cumin 1 1/2 teaspoons chopped fresh thyme 1/2 cup coconut milk (optional) 4 lemon wedges |
Method:
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Raw Raspberry Cheesecake
Filling:
3 cups cashews, soaked overnight or for about 5 hours
2 teaspoons vanilla extract
Juice of 3 large lemons
2 drops doTERRA lemon Essential oil
2/3 cup raw coconut oil, melted
2/3 cup raw agave nectar
1 cup raspberries, fresh or frozen (if frozen, let thaw)
Crust:
1 cup raw almonds
1 cup pitted dates
1/4 teaspoon sea salt
Method
Place almonds, dates, and sea salt into food processor or powerful blender until finely chopped and will stick together. Place crust mixture into 9-inch spring form pan and press down until an even crust is formed.
Place all filling ingredients, except raspberries, into food processor or powerful blender and pulse until smooth.
Pour around 2/3 of that mixture on top of the crust.
Add the raspberries to remaining mixture in the blender and pulse once again until smooth. Pour mixture on top of the first layer, and place in the freezer until hardened.
3 cups cashews, soaked overnight or for about 5 hours
2 teaspoons vanilla extract
Juice of 3 large lemons
2 drops doTERRA lemon Essential oil
2/3 cup raw coconut oil, melted
2/3 cup raw agave nectar
1 cup raspberries, fresh or frozen (if frozen, let thaw)
Crust:
1 cup raw almonds
1 cup pitted dates
1/4 teaspoon sea salt
Method
Place almonds, dates, and sea salt into food processor or powerful blender until finely chopped and will stick together. Place crust mixture into 9-inch spring form pan and press down until an even crust is formed.
Place all filling ingredients, except raspberries, into food processor or powerful blender and pulse until smooth.
Pour around 2/3 of that mixture on top of the crust.
Add the raspberries to remaining mixture in the blender and pulse once again until smooth. Pour mixture on top of the first layer, and place in the freezer until hardened.
Chicken Bone Broth
Ingredients
1 whole ORGANIC free-range chicken (raw or roasted leftovers) or 1kg of bony chicken parts, such as necks (very flavoursome), breastbones and wings
3-4 Litres cold filtered water
2 tablespoons apple cider vinegar
1 large onion, coarsely chopped
2 carrots, peeled and coarsely chopped
2 celery stalks, coarsely chopped
2 cloves garlic and 1 bunch parsley
Method
1. Fill up a large stockpot (or large crockpot) with pure, filtered water.
2. Add vinegar and all vegetables except parsley to the water.
3. Place the chicken into the pot and let it sit for 30min before cooking (the vinegar draws the minerals out)
4. Bring to a boil, and remove any foam/scum that rises to the top. Keep removing these impurities throughout the first 2 hours of cooking
5. Reduce the heat to the lowest setting and let simmer.
6. If cooking a whole chicken, the meat should start separating from the bone after about 2 hours. Simply remove the chicken from the pot and separate the meat from the bones. Place the carcass back into the pot and continue simmering the bones for another 24 hours and follow with step 7 and 8.
7. Add the garlic about 30min before finishing and fresh parsley about 10 minutes before finishing the stock, as this will add healthy mineral ions to your broth.
8. Remove remaining bones from the broth with a slotted spoon and strain the rest through a strainer/ muslin cloth to remove any bone fragments.
9. Store in freezable containers after cooling down.
1 whole ORGANIC free-range chicken (raw or roasted leftovers) or 1kg of bony chicken parts, such as necks (very flavoursome), breastbones and wings
3-4 Litres cold filtered water
2 tablespoons apple cider vinegar
1 large onion, coarsely chopped
2 carrots, peeled and coarsely chopped
2 celery stalks, coarsely chopped
2 cloves garlic and 1 bunch parsley
Method
1. Fill up a large stockpot (or large crockpot) with pure, filtered water.
2. Add vinegar and all vegetables except parsley to the water.
3. Place the chicken into the pot and let it sit for 30min before cooking (the vinegar draws the minerals out)
4. Bring to a boil, and remove any foam/scum that rises to the top. Keep removing these impurities throughout the first 2 hours of cooking
5. Reduce the heat to the lowest setting and let simmer.
6. If cooking a whole chicken, the meat should start separating from the bone after about 2 hours. Simply remove the chicken from the pot and separate the meat from the bones. Place the carcass back into the pot and continue simmering the bones for another 24 hours and follow with step 7 and 8.
7. Add the garlic about 30min before finishing and fresh parsley about 10 minutes before finishing the stock, as this will add healthy mineral ions to your broth.
8. Remove remaining bones from the broth with a slotted spoon and strain the rest through a strainer/ muslin cloth to remove any bone fragments.
9. Store in freezable containers after cooling down.
Raw Caramel Slice
Base
1 cup Almonds or other nuts
1 cup pitted medjool dates (loosely packed)
pinch of salt
Pulse nuts and salt together in processor till chunky. Remove. Blend dates and spread on bottom of the blender. Put nuts on top and pulse until well mixed. Press into small lined baking pan and place in fridge for a while.
Caramel
1/2 cup cashew butter (make your own by blending raw cashews for a loooong time!)
1/2 cup coconut oil
1 tsp vanilla extract
1 cup dates
Chocolate top
1/3 cup coconut oil
3 TBsp Cacao powder
1/4 cup Agave nectar / honey / maple syrup
optional: add 3 drops doTERRA peppermint Essential oil to the mix for a minty flavour!
For Caramel and Chocolate topping: Blend together ingredients until smooth. Spread Caramel onto crust followed by the Chocolate. Refrigerate until set and cut into bite-sized squares. Enjoy!
1 cup Almonds or other nuts
1 cup pitted medjool dates (loosely packed)
pinch of salt
Pulse nuts and salt together in processor till chunky. Remove. Blend dates and spread on bottom of the blender. Put nuts on top and pulse until well mixed. Press into small lined baking pan and place in fridge for a while.
Caramel
1/2 cup cashew butter (make your own by blending raw cashews for a loooong time!)
1/2 cup coconut oil
1 tsp vanilla extract
1 cup dates
Chocolate top
1/3 cup coconut oil
3 TBsp Cacao powder
1/4 cup Agave nectar / honey / maple syrup
optional: add 3 drops doTERRA peppermint Essential oil to the mix for a minty flavour!
For Caramel and Chocolate topping: Blend together ingredients until smooth. Spread Caramel onto crust followed by the Chocolate. Refrigerate until set and cut into bite-sized squares. Enjoy!
Coriander Pesto (for Heavy Metal detox)
Ingredients
4 cloves garlic
1/3 cup Brazil nuts (selenium source)
1/3 cup sunflower seeds (cysteine source)
1/3 cup pumpkin seeds (zinc, magnesium sources)
2 cups fresh coriander (or 1 cup coriander and 1 cup parsley)
2/3 cup cold pressed extra virgin olive oil (or a mix of olive and flax seed oil)
4 tablespoons lemon juice (Vitamin C source)
1 drop of Cilantro doTERRA Essential oil
Big pinch of sea salt to flavour
Soak the seeds and nuts overnight . Process the parsley, coriander and olive oil in a blender until chopped. Add the garlic, nuts, and seeds, salt and lemon juice and mix until the mixture is finely blended into a paste. Store in dark glass jar in the fridge and consume within 2-3 days. It freezes well. Enjoy!
Take 2 tablespoons daily for 3 weeks to achieve a detox from Lead, Mercury and Aluminium. Repeat 3-4 times a year.
4 cloves garlic
1/3 cup Brazil nuts (selenium source)
1/3 cup sunflower seeds (cysteine source)
1/3 cup pumpkin seeds (zinc, magnesium sources)
2 cups fresh coriander (or 1 cup coriander and 1 cup parsley)
2/3 cup cold pressed extra virgin olive oil (or a mix of olive and flax seed oil)
4 tablespoons lemon juice (Vitamin C source)
1 drop of Cilantro doTERRA Essential oil
Big pinch of sea salt to flavour
Soak the seeds and nuts overnight . Process the parsley, coriander and olive oil in a blender until chopped. Add the garlic, nuts, and seeds, salt and lemon juice and mix until the mixture is finely blended into a paste. Store in dark glass jar in the fridge and consume within 2-3 days. It freezes well. Enjoy!
Take 2 tablespoons daily for 3 weeks to achieve a detox from Lead, Mercury and Aluminium. Repeat 3-4 times a year.
Sweet Potato Pancakes
Ingredients - Serves 6
4 medium sweet potatoes, peeled and chopped into large chunks
1/4 cup self-raising flour
1 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
1 drop doTERRA Black Pepper Essential oil
2 drops doTERRA CuminEssential Oil & a dash of paprika and cayenne pepper
5 green onions, both white and green parts, finely chopped
2 cloves garlic crushed (optional)
coconut oil for frying
Method
Steam the sweet potato chunks for 15-20 minutes until completely tender. Drain and allow to dry. Once dry, place sweet potato chunks in a large mixing bowl and mash. Add flour, garlic and green onions, and mix with your hands to form a smooth batter. Add spices, essential oils and mix. *Note: the mixture should be sticky but not wet, so more flour may be needed.
In a non-stick pan, heat two tablespoons coconut oil over medium heat. Form round, flat cakes of batter in your desired size. Fry about 5-6 minutes total for small patties and 8-12 minutes total for bigger ones or until golden brown. Drain on paper towel and cool. Enjoy with a dollop of Guacamole.
4 medium sweet potatoes, peeled and chopped into large chunks
1/4 cup self-raising flour
1 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
1 drop doTERRA Black Pepper Essential oil
2 drops doTERRA CuminEssential Oil & a dash of paprika and cayenne pepper
5 green onions, both white and green parts, finely chopped
2 cloves garlic crushed (optional)
coconut oil for frying
Method
Steam the sweet potato chunks for 15-20 minutes until completely tender. Drain and allow to dry. Once dry, place sweet potato chunks in a large mixing bowl and mash. Add flour, garlic and green onions, and mix with your hands to form a smooth batter. Add spices, essential oils and mix. *Note: the mixture should be sticky but not wet, so more flour may be needed.
In a non-stick pan, heat two tablespoons coconut oil over medium heat. Form round, flat cakes of batter in your desired size. Fry about 5-6 minutes total for small patties and 8-12 minutes total for bigger ones or until golden brown. Drain on paper towel and cool. Enjoy with a dollop of Guacamole.
Guacamole
Makes about 3 cups
Ingredients
3 ripe avocados
4 green onions, cut in half lengthways and chopped
2 ripe tomatoes, seeded and diced
juice from 1 lime (can use lemon)
Fresh Coriander leaves to taste
optional: chili, finely diced (seeds removed)
Method
Mash avo and add lime juice together. Stir through the tomatoes and green onions, and season with salt and pepper.
Refrigerate for at least 30 minutes.
3 ripe avocados
4 green onions, cut in half lengthways and chopped
2 ripe tomatoes, seeded and diced
juice from 1 lime (can use lemon)
Fresh Coriander leaves to taste
optional: chili, finely diced (seeds removed)
Method
Mash avo and add lime juice together. Stir through the tomatoes and green onions, and season with salt and pepper.
Refrigerate for at least 30 minutes.
Coconut Flour Pancakes
Serves 4-6 (depends how hungry you are!)
Ingredients
4 eggs
1 cup coconut milk
1 tsp vanilla extract
1 TBsp honey
1/2 cup coconut flour
1 tsp baking powder
1/4 tsp sea salt
Optional add-ins: 1/2 cup mashed bananas, 1/2 cup blueberries etc.
Optional: 1 drop cinnamon bark doTERRA essential oil
Method
Whisk eggs and add the coconut milk, honey and vanilla extract. Mix well.
In a separate bowl combine the flour, baking powder and salt. Add the wet mix slowly and combine well.
Fold through the bananas and blueberries (if you choose). Rest the batter in a cool place for 1/2 hr for best results. Use a non-stick pan with a little coconut oil for frying over low - medium heat.
Drop a Tablespoon size of the batter into the frying pan and allow to cook for 2-3 minutes per side.
Serve with a berry compote or fruit salad. Yum!
4 eggs
1 cup coconut milk
1 tsp vanilla extract
1 TBsp honey
1/2 cup coconut flour
1 tsp baking powder
1/4 tsp sea salt
Optional add-ins: 1/2 cup mashed bananas, 1/2 cup blueberries etc.
Optional: 1 drop cinnamon bark doTERRA essential oil
Method
Whisk eggs and add the coconut milk, honey and vanilla extract. Mix well.
In a separate bowl combine the flour, baking powder and salt. Add the wet mix slowly and combine well.
Fold through the bananas and blueberries (if you choose). Rest the batter in a cool place for 1/2 hr for best results. Use a non-stick pan with a little coconut oil for frying over low - medium heat.
Drop a Tablespoon size of the batter into the frying pan and allow to cook for 2-3 minutes per side.
Serve with a berry compote or fruit salad. Yum!
Brown Rice Pumpkin Risotto (vegetarian)
Serves 6
Ingredients
2 cups brown rice
1/2 pumpkin
1 chopped brown onion
2 cloves garlic chopped
250g Swiss/ other mushrooms chopped
1 cup pumpkin, pepita and sunflower seeds (pre-soaked)
1 red chilli finely chopped
1 cup basil leaves finely shredded
1 cup finely grated Parmesan
1 drop Rosemary or Cumin or Thyme doTERRA Essential Oil
Method
Cook rice and bake pumpkin at 180 C for 30 min or until tender. Fry onion, garlic and mushrooms together. Add seeds and chilli. Stir mashed pumpkin into rice. Add mushroom mix, basil and parmesan and combine well. Stir through 1 drop of your choice of Essential Oil before dishing up. Sprinkle with sesame seeds. Serve with salad of choice.
Ingredients
2 cups brown rice
1/2 pumpkin
1 chopped brown onion
2 cloves garlic chopped
250g Swiss/ other mushrooms chopped
1 cup pumpkin, pepita and sunflower seeds (pre-soaked)
1 red chilli finely chopped
1 cup basil leaves finely shredded
1 cup finely grated Parmesan
1 drop Rosemary or Cumin or Thyme doTERRA Essential Oil
Method
Cook rice and bake pumpkin at 180 C for 30 min or until tender. Fry onion, garlic and mushrooms together. Add seeds and chilli. Stir mashed pumpkin into rice. Add mushroom mix, basil and parmesan and combine well. Stir through 1 drop of your choice of Essential Oil before dishing up. Sprinkle with sesame seeds. Serve with salad of choice.
Oaty Biscuits
Ingredients
2 cups oats (pulse in blender 5 times) or use quick oats
1/2 tsp salt
1 tsp cinnamon or 2 drops doTERRA Cinnamon Bark Oil
1 cup nut butter (almond, ABC, peanut)
1/4 cup maple syrup / honey
1 Tbsp coconut oil
1/4 cup apple sauce
1 large ripe banana (mashed)
3/4 cup dessicated coconut
3/4 cup chopped nuts, seeds, chopped dried fruit (eg: cranberries, pumpkin seeds, sesame seeds, chia seeds, raisins, dried apples, etc -
I usually use whatever I have in the pantry and if I don't have dessicated coconut, I use more nuts or ground flaxseed or protein powder - any healthy dry ingredient could substitute!
Method
Preheat oven to 150 C. Line 2 baking trays with baking paper & set aside. Mix all ingredients together in a large bowl. The "dough" will be quite stiff. Drop heaped tablespoons of the dough onto the prepared baking trays. Roughly shape into rounds and slightly flatten the tops. The cookies will not spread in the oven. Bake for 15 minutes or until edges go brown. Place on a wire rack to cool well. Store in airtight container in the fridge.
2 cups oats (pulse in blender 5 times) or use quick oats
1/2 tsp salt
1 tsp cinnamon or 2 drops doTERRA Cinnamon Bark Oil
1 cup nut butter (almond, ABC, peanut)
1/4 cup maple syrup / honey
1 Tbsp coconut oil
1/4 cup apple sauce
1 large ripe banana (mashed)
3/4 cup dessicated coconut
3/4 cup chopped nuts, seeds, chopped dried fruit (eg: cranberries, pumpkin seeds, sesame seeds, chia seeds, raisins, dried apples, etc -
I usually use whatever I have in the pantry and if I don't have dessicated coconut, I use more nuts or ground flaxseed or protein powder - any healthy dry ingredient could substitute!
Method
Preheat oven to 150 C. Line 2 baking trays with baking paper & set aside. Mix all ingredients together in a large bowl. The "dough" will be quite stiff. Drop heaped tablespoons of the dough onto the prepared baking trays. Roughly shape into rounds and slightly flatten the tops. The cookies will not spread in the oven. Bake for 15 minutes or until edges go brown. Place on a wire rack to cool well. Store in airtight container in the fridge.
Oaty Protein Bars
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Dry Ingredients
2 cups oats 1/2 cup ground flax seed 1/3 cup raw sunflower seeds 1/3 cup chopped unsalted nuts 1/2 cup desiccated coconut 1/4 tsp salt 1/4 tsp ground cinnamon 2-3 TBsp whey protein powder 2 TBsp raw cacao & 1 TBsp chia seeds and Choc chips (optional) |
Liquid ingredients
3/4 cup honey 1/2 cup coconut oil 1 teaspoon vanilla extract Other ingredients 1 medium Banana 2 TBsp chocolate chips |
Method
Preheat oven to 150 C. Line a baking tray with baking paper & set aside.
In a food processor pulse together the dry ingredients until very finely chopped.
Stir liquid ingredients together in a sauce pan over medium heat until melted together.
Pour honey mixture in with the oat mixture. Add a banana and pulse until mixed well to a very thick sticky consistency.
Adjust with honey or protein powder. Spread mixture evenly into prepared baking tray, pressing down firmly.
Dot with Choc chips.
Bake for 20-25 minutes, or until golden brown on top and edges. Place on a wire rack to cool well for 30 minutes before cutting into bars. Makes 12 to 16 bars. Store in airtight container in the fridge.
Preheat oven to 150 C. Line a baking tray with baking paper & set aside.
In a food processor pulse together the dry ingredients until very finely chopped.
Stir liquid ingredients together in a sauce pan over medium heat until melted together.
Pour honey mixture in with the oat mixture. Add a banana and pulse until mixed well to a very thick sticky consistency.
Adjust with honey or protein powder. Spread mixture evenly into prepared baking tray, pressing down firmly.
Dot with Choc chips.
Bake for 20-25 minutes, or until golden brown on top and edges. Place on a wire rack to cool well for 30 minutes before cutting into bars. Makes 12 to 16 bars. Store in airtight container in the fridge.
Raw Apple Tart
Base
1/2 cup each of Almonds, Macadamias, Walnuts, Cashews (whatever you got!)
1/4 tsp salt
1 cup pitted medjool dates
Pulse nuts and salt together in processor till chunky. Remove.
Blend dates and spread on bottom of the blender.
Put nuts on top and pulse until well mixed.
Press into pie dish with a spoon and place in fridge for a while.
Raw syrup
Blend together: 1/2 peeled orange, juice of 1/2 a lemon, 4 pitted medjool dates
and a single drop of doTERRA Cinnamon Essential oil)
Filling:
3-4 very thinly sliced apples (can add pears, mango, strawberries etc),
"massaged" the raw syrup into the apples
Enjoy with Dollop of Cream or just on its own
1/2 cup each of Almonds, Macadamias, Walnuts, Cashews (whatever you got!)
1/4 tsp salt
1 cup pitted medjool dates
Pulse nuts and salt together in processor till chunky. Remove.
Blend dates and spread on bottom of the blender.
Put nuts on top and pulse until well mixed.
Press into pie dish with a spoon and place in fridge for a while.
Raw syrup
Blend together: 1/2 peeled orange, juice of 1/2 a lemon, 4 pitted medjool dates
and a single drop of doTERRA Cinnamon Essential oil)
Filling:
3-4 very thinly sliced apples (can add pears, mango, strawberries etc),
"massaged" the raw syrup into the apples
Enjoy with Dollop of Cream or just on its own
Tess's Bliss Balls
Makes approx. 48
Ingredients
1 cup unsalted Cashews
1 cup Mixed nuts
12 pitted Medjool dates
1 Tbsp Chia seeds
2 Tbsp Raw Cacao powder
2-4 Tbsp Honey or Maple Syrup (or both)
1 Tsp Vanilla Extract
1 Tbsp ABC or nut spread of choice (optional)
dessicated coconut for coating
Method
Chop nuts fine in food processor and set aside. Process dates until smooth. Add nuts and all other ingredients. Blend on medium to high speed until combined and easy to roll into a ball. (Add coconut oil / nut spread if too dry or more nuts/ protein powder/ besan flour etc. if too moist.). Roll into bite-sized balls and coat in coconut. Refrigerate and enjoy!
Ingredients
1 cup unsalted Cashews
1 cup Mixed nuts
12 pitted Medjool dates
1 Tbsp Chia seeds
2 Tbsp Raw Cacao powder
2-4 Tbsp Honey or Maple Syrup (or both)
1 Tsp Vanilla Extract
1 Tbsp ABC or nut spread of choice (optional)
dessicated coconut for coating
Method
Chop nuts fine in food processor and set aside. Process dates until smooth. Add nuts and all other ingredients. Blend on medium to high speed until combined and easy to roll into a ball. (Add coconut oil / nut spread if too dry or more nuts/ protein powder/ besan flour etc. if too moist.). Roll into bite-sized balls and coat in coconut. Refrigerate and enjoy!
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