Start 2014 with nourishment for your body


I talk about gut health all the time and the importance of having good bacteria so here are the recipes for Water Kefir, Milk Kefir and some Fermented Vegetables.

Water Kefir

2 TBS of Water Kefir Grains 3 Cups of filtered water

1/4 cup of sugar (I use rapadura sugar or coconut sugar)

Boil water and dissolve sugar.

When liquid has cooled add water and grains to a jar.

Place cheese cloth or nut bag over top of jar with rubber bad or kitchen tie.

Leave to ferment for 24-48 hours (depending on room temp. Perfect temp around 20C) (I leave my Kefir on the bench, on top of fridge on in pantry.)

Remove grains from water (they are ready to go again)

Your Kefir is ready to drink.

Now for something purely amazing try this….. Second fermentation

Transfer liquid to bottles, add ginger and screw lid on really tight (I mean tight), leave to ferment again for another 24-48 hours and WHAM…ginger beer!

Also try…

Creamy Soda-adding 2TBS of vanilla
Lemonade- a chopped up lemon

Raspberry Soda- 8 Raspberries ….the world is your oyster really, let me know if you make a killer recipe.

Coconut Kefir

4 young coconuts. You want the water
(Drain separately. If any water is pink discard, it means the water is off)
Got no coconuts? Use 1Lt 100% Natural Raw C coconut water (or whatever is available and is 100% real with no added sugar)

Heat coconut water to 40c
Leave to cool
Add 1/4 cup of grains
Bottle with lid on for 36 hrs

Strain and rebottle. I don’t flavour as I love the champagne taste.

Milk Kefir

2 TBS Milk Grains

2 cups of room temperature raw milk (if not raw then un-homogenised milk or as real as you can get)

Add grains and milk to jar.

Cover with cheese cloth or nut bag. Leave at room temperature to ferment for 24-48 hours. (same as Water Kefir)

Milk Kefir will have a sour taste (not unlike greek yoghurt but thinner in consistency.

Strain the grains (some people rinse them, some don’t. I do as I’ve found my batches ferment better) Refrigerate and enjoy*

Like Water Kefir here’s the amazing second step…. Let’s flavour this stuff!!

Something sweet- berries, vanilla, maple, cacao….you can be as conservative or adventurous as you like Savory- chives, garlic, onion, homemade relish…I could go on.

Berry Kisses Blueberries, Strawberries, any berries- blend them, add a little vanilla. Eat straight up or…Put in moulds and freeze. TOTAL Yumminess! (We add ours to smoothies)



1/2 head purple cabbage (leave 2 leaves whole and aside)
1/2 head green cabbage (you can use 1 head of either, but I like mixing the 2)
3 small or 2 large carrots
2 Tbsp yellow mustard seeds
1 Tbsp black peppercorns
2 Tbsp dill
1-1 1/2 Tbsp sea salt/ hymilalan salt
2TBS of coconut kefir

Shred, grate and chop your veggies.
Place in a bowl with salt
Massage until the cabbage becomes translucent
Add flavourings
Place in jar
Place 2 cabbage leaves on top
Place a jar filled with water on top of leaves (you’ll have a jar in a jar look) Push down so its compact
Place jar in a bowl or on a plate (this is to catch any liquid that my bubble over if you have filled to top)
Cover and store in a dark place
Check after a day or so and push the jar further down. You will see the liquid increase.
After about 5 days you will have yummy, bright purple kraut. The taste will be salty and vinegary with an amazing earth flavour.

Try doing the Same with just carrots. Add more spices. I love ginger carrots with cardamoms and coriander.

Include these four cultures in every meal. Start with 1/3 cup of vegetarian with every meal. Think of it as your cleanser for each meal.

Grow that gut health and live with all the vitality you can.

My Favourite Christmas recipes

I love to give real food as gifts and fill my home with real foods for the holiday season. Below are my favourite and the ones that are in my house this christmas.

Raw Christmas Pies (The Raw Food Mum)

This is not fodmap free but we can adapt some fodmap free goodness



2 Cups Cashews (use walnuts and macadamias)

1 Cup Almonds (sunflower seeds are an option)

¼ Water

3 Tbsp Coconut Nectar (could use rice malt syrup aka RMS)

3 Tbsp Lemon Juice

Pinch of Salt

Food process all ingredients

Press in muffin tin, silicone molds that have been greased with coconut oil

Dehydrate for 2-3 hours (or put oven on lowest and leave door ajar over night)

Remove from cases from mold and dehydrate for another 8 hours (or do the same in oven)

Note; No time for the dehydrating…not a prob. If you’re eating the day of or even the next, add 2 Tbls of coconut oil then pop in freezer or fridge to set.

Filling- total fodmap feast here

½ Cup Medjool Dates (haven’t found a sub)

Juice of 1 Orange

2 Apples chopped (berries are great here)

1 Cup raisins (marinated rhubarb)

1 ½ tsp mixed spice

Blend dates, orange juice and mixed spice in food processor

Mix apples and raisins in bowl with food processed goodness (leave overnight to combine if you have time)

Fill the cases with the mixture


1 ½ Cups Cashews (soaked for min 3 hours)

1 Tbsp Lemon Juice

3 Tbsp Coconut Oil

¼ Cup Coconut Nectar (RMS)

Pinch of Salt

Blend all the ingredients until smooth.

Top on the fruit mix or use to dip.


Christmas Pudding (Chef Pete Evans)

Again not fodmap free but we can fix that I’m sure…can’t we?!

60 g dried figs

2 tbsp

50 g flaxseed meal

2 tbsp dried sour cherries

1 tsp fresh ginger, grated

100g dried apricots

250g dates

170mg almond meal

1 tsp vanilla extract

¼ tsp allspice

1 tsp ground cinnamon

¼ tsp ground nutmeg

1 tsp ground ginger

¼ cup orange juice

1 tbsp coconut oil


100g raw cacao butter

100ml coconut cream

40g maple syrup (RMS)

Line some funky molds that are around 5cm (2 inch) diameter or some 50ml cups with plastic wrap

Combine everything but the coconut oil and orange juice in food processor.

Blend until crumb like

Mix in oil and juice and knead until you can form balls

Fill molds or roll into balls

Pop into fridge to set for about 15 minutes

Make frosting in meantime

Place cacao butter in a bowl over a boiling saucepan. Stir until completely melted

Remove from heat, mix in coconut cream and maple.

Leave to cool to room temperature

Spoon over puddings and pop in fridge for 10-15 minutes to set.

Add some Christmas to the top- a red raspberry, some holly










Christmas Bliss Balls (Real Food Mum- ME)


1 Cup Nut and Seed Butter (I use, sunflower seeds, pepitas, walnuts, sesame seeds)

1/3 cup RMS

1 Tbsp vanilla extract

1 Tbsp Raw Cacao Powder

1 Tbsp Ground Cinnamon

1 Tbsp Ground Ginger

1 Tbsp Ground Cardamom

1 Tsp Garam Masala

OK so this is your base, lets get some creativity flowing


2 Tbsp Shredded Coconut

3 Tbsp goji berries

3 Tbsp Macadamias

2 Tbsp Chia Seeds

2 Tbsp Hemp Seeds

4-6 Medjool Dates (omit RMS)

3 Tbsp Pecans

3 Tbsp Cashews

Haven’t got any homemade nut and seed butter? Pop nuts and seeds in food processor first, blend on high until it forms a smooth paste. Should take 5-10 minutes. Stop every minute or so to scrape down the mixture off the sides.

Want some delicious coconut butter. Blend 1 cup of coconut in food processor until it forms a smooth paste.

Ok so once you’ve chosen your mix, lets blend on high until it is a sticky thick paste

Have a plate of ¼ cup of chia seeds, crushed pecans, crushed hazelnuts, shredded coconut, pepitas, sesame seeds, cacao powder, chopped goji’s.

Roll into balls and then roll into your choice of above.

I love doing cocnut, goji and pepita’s so it looks fabulously festive for presents……that’s if they make it out of your house.








Last Minute Choc Puddings (Grass Fed Girl)


3 organic eggs

1 tbsp liquid coconut oil

2 tbsp raw cacao powder

2 tbsp maple (RMS)

1 tsp ground cinnamon

½ tsp ground nutmeg

1 tsp vanilla extract

½ baking soda

Heat oven to 180c/350f

Mix all ingredients with whisk

Pour into oven proof dishes (the smaller, the quicker the cooking)

Bake 10-15 minutes


Chai Tea Concentrate (Against All Grain)

10 cups filtered water

18 bags black tea (preferably Darjeeling)

4 cinnamon sticks

4 star anise

3 tsp whole cloves

2 vanilla beans, split

3 tbsp chopped ginger

1&½ tsp cardamom pods (smashed)

1&½ tsp peppercorns

1&½ tsp ground nutmeg

1 tsp fennel seed

1 tsp licorice root

zest 1 orange

1 cup honey (RMS, Maple, Coconut Nectar)

¼ tsp lime juice

Bring water to boil

Add everything but honey and lime juice and turn down to simmer

Simmer for 20 minutes

Remove teabags, leave to steep for another 20 minutes strain spices

Add Honey and Lime Juice

Pour into Jars with ¼ inch room at top (this will make 6 8 oz jars)

Seal the jars in a hot water bath for 15 minutes

Remove with tongs

Lightly press, lids until the popped out bit pops in and stays.

Once opened the concentrate will last a week in fridge

Mix 1 part concentrate, 2 parts milk

Coconut, almond, rice milk all delish!!

Raw Chocolate Bars (Real Food Mum, Adapted from Wholefood Simply)


¼ Cup Raw Cacao Powder

¼ Cup Raw Cacao Butter

¼ RMS or Maple Syrup

¼ Coconut Oil

Pinch of salt

Place Cacao in a bowl over a boiling saucepan, stir until melted

Add Other ingredients and remove from heat.

You do not want to get any water in the mixture or it will turn to a mess.

Pour onto a baking paper lined oven tray (that will fit in your freezer)

Now to add the extras.

Sprinkle Goji berries, nuts, seeds, coconut, raisins in separate lines.

Pop into freezer to set for about 20 minutes

Once set take out and break into pieces or chop into a neater bar.

Keep in freezer




















Coconut Chocolate Bars (Real Food Mum, Adapted from Wholefood Simply)

2 Cups of shredded Coconut

(spread on oven tray and roast at 170c/350c. Watch closely, you want it to be a light golden colour)

Blend on High until it forms and smooth paste.

Add 3 Tbsp coconut oil


Goji berries

Raw Chocolate



Choose your options, portion out coconut cream into mixing bowls

Add individual ingredients, mix until combined.

Add to molds. I used silicone molds

Pop into freezer for 10 minutes while we make the Raw Chocolate

¼ Cup Raw Cacao Powder

¼ Cup Raw Cacao Butter

¼ Cup RMS or Maple

¼ Cup Coconut Oil

Pinch of salt

Place Cacao in a bowl over a boiling saucepan, stir until melted

Add other ingredients and remove from heat.

You do not want to get any water in the mixture or it will turn to a mess.

Pour into a bowl and leave to cool a little so it thickens

Once the Coconut creams are set and still cold, pop them out of mold, drop one at a time into chocolate and then pop back in freezer to set.



Chemical Reaction


I’m sure we’ve all had it but self diagnosed it as something else, headache, increased heart rate, insomnia, belly ache, terrible thoughts?! Sound like a bug you’ve caught before? More like a chemical reaction!

I’m talking about a chemical called sugar!! Being sugar free was best decision I made for my family and myself. I had never been a big sugar fan but I still ate it not realising the reactions I was having was caused by the white poison.

Now why am I telling you something that’s been flooding social media for so long it makes you want to pick up a cake and eat it?! Because I did just that and let me tell you it’s not worth it!
It seems every family gathering there is always some sort of refined sugar loaded dessert that every once in a while I tell myself that a small but won’t hurt. Our bodies are a machine made to function from feeding and fuelling it with nourishing foods that contain fats, protein, carbohydrates, vitamins and minerals. Now refined sugar is none of that. It is highly processed, and as Dr Martin called it, POISON. But we all know that, it’s been drummed into us, but it’s still available, it’s in a lot of foods and unless you are vigilant you can’t avoid it.

So what’s made me write this blog?! Well I want you to know that far too often we have doctors, google and ourselves diagnosing our bodies with a plethora of illnesses, disorders and feelings and taking pills and potions not realising that our bodies are expressing what I like to call ‘the chemical reaction’. I’m no doctor but I do know that when we consume something that’s undigestible, laboratory made and processed out bodies are going to react to it. It’ll start with a headache, irritability, insomnia, flu like symptoms and will peak with mood swings, ill thoughts and carbohydrate cravings at which point we then eat more or ear foods that contain other chemicals like preservative 223 and 220. We then fall ill go to the doctors are prescribed antibiotics (that contain sugar) and treat our symptoms. If bloods are taken and are normal we’re told its stress or anxiety and are referred to a psych and prescribed anti anxiety or antidepressant medication. Sounds extreme right?! Almost unbelievable?! As if that’d happen right?! Think about it though. When you’ve been sick, what’s caused it, really?! Not the cold weather, the person coughing on us. Yes they are carrying the bug but put immune system is low, why?!
If our body is working over time trying to process chemicals it leaves us vulnerable to outside pollutants, virus, bacteria. The answer to this (and yes I’m going to sound like David Gillespie) is SUGAR!!!
It’s not easy coming off sugar, it’s a drug, it’s addictive and you have to really be committed to checking everything you eat because sugar comes in all forms if processed, supermarket foods.

I’m not going to best my drum and say stop eating sugar, I’ll suggest reading Dr Martin and Sweet Poison by David Gillespie and let you decide.

Live, Love and Eat Real Foods