Tag Archives: wholesome

Zucchini Muffins


Pre heat oven to 180c


What You Will Need:

2 Zucchinis

1 tsp ginger

1 tsp nutmeg

1 tsp cinnamon

1 tsp baking soda

pinch salt

1/3 cup Rice Malt Syrup

1 Tbsp Raw Cacao

4 eggs

1/3 cup shredded coconut

1/2 cup walnuts

1 Cup of nut and seed meal (i like a mix than just plain almond)


Grate Zucchini

Add all other ingredients to food processor

Add to grated zucchini and mix.

Pour into lined muffin tray

Bake for 30 minutes


Recipe of the Day

Thursdays are Pizza night in our house.

There are many different types of gluten free pizza bases ranging from quinoa, cauliflower, almond and coconut flour. All great alternatives but are all still a little dense for me after an evening training session.

So I have invented (I’m sure someone else has produced this) an alternative that incorporates a few of the above and can be used for 3 things….WINNING


Savoury Pancake, Wrap, Pizza Base

Makes 2-4 (depending on thickness and size of pan)
Time 10 minutes 



  • 5 eggs (separated, egg whites whisked to fluffy)
  • Herbs of choice (love oregano, basil , chilli and thyme for pizza)
  • **1 heaped Tbsp Coconut flour (depending on egg consistency you may need to add a little extra)
  • pinch Himalayan salt


  • Whisk egg whites until fluffy, add beaten yolks and combine.
  • Add Flour.
    **You’re looking for a batter consistency, if you’re eggs are big or small you’ll need more or less but remember that coconut flour is thirsty so let the mixture sit before adding more of anything
  • Add herbs and salt and combine.
  • Now the cool bit….
  • Cut a sheet of parchment paper to the size of the saucepan you’ll use (You’ll need two of these cutouts- Make sure they cover the sides not just the bottom, you want to be able to pick the paper up)
  • Use a little of coconut oil and rub on the under side of one piece. Place in the heated saucepan.
  • Pour batter to cover base of saucepan. Thickness is entirely up to you. Thin for a wrap, thicker for pancake and pizza.
  • The base will start cooking pretty quickly. Like a pancake you’ll get those little bubbles and you’ll see that it’s cooking through.
  • Lift the paper and check the base, when it’s a golden brown and the top is setting its time to finish this baby off.
  • Remove the base and place the second parchment piece in the saucepan, flip the base into the pan.
  • The browning of this side will take only a few minutes, keep close watch.
  • Remove from the pan, leave to cool.
  • Top as you would a pizza, cook in oven for 5 minutes under grill
  • Add your favourite wrap ingredients and roll
  • Top with come cashew cheese, kefir cheese, chives and bacon and nom nom on a savoury pancake



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.