How To Ferment Kefir

You will neeed:

  • kefir grains - can be purchased on ebay, look for organic ones
  • organic goat's (the best) or organic cow's milk (unfortunately, I haven’t had success with making milk kefir with almond milk, soy milk, or other dairy-free milks)
  • glass jar where you'll brew the kefir
  • something to store the finished kefir in
  • plastic sieve - the grains can become weakened by exposure to metal
  • tightly woven fabric
  • rubber band
  • rubber or plastic spatula

Instructions:

  • Add about a teaspoon of kefir grains to a cup of milk, cover the glass jar with the cloth, secure with the rubber band, and let it sit out at room temperature for about 24 hours. During this time, the healthy bacterias and yeast in the kefir grains will ferment the milk, preventing it from spoiling while transforming it into kefir.
  • When done, the kefir will have thickened to the consistency of buttermilk and taste noticeably tangy, like yogurt. Strain out the grains so you can use them in another batch, and the kefir is ready to drink or to be stored in the fridge for later.
  • You can add milk kefir to smoothies, lassis, and other drinks just as you would use yogurt or regular milk. Kefir is fantastic for baking. Use it in place of yogurt, milk, or buttermilk in any recipe you make.
  • As long as they stay healthy, you can reuse kefir grains indefinitely to make batch after batch of kefir. And the best way to keep them healthy is to keep making kefir. You can make a new batch of kefir roughly every 24 hours (the temperature of your kitchen can affect the exact time) just by putting the kefir grains in a fresh cup of milk.
  • Over time, the grains will multiply and you can either discard the extra or share it with friends. You can also take a break from making kefir by putting the grains in a new cup of milk and storing this in the fridge.

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How To Ferment Carrots

You will neeed:

  • carrots chopped into chip size peices (you can ferment other vegetables too)
  • 2 cups water
  • 1 1/2 tablespoon coarse sea salt without anticaking agents
  • glass jar with a lid
  • any spices or herbs you like (peppercorns, dill, basil, bay leaf, etc.

Instructions:

  • Place the carrots and any spices/herbs you're using in the glass jar standing vertically, pack tightly.
  • Stir the salt and water together until dissolved.
  • Pour the salt water over the vegetables until it reaches just below the top of the jar. There should be about 1/2 inch of room left.
  • Crucial! Ensure all the carrots are submerged in the salt water - hence the tight packing.
  • Close the lid on the jar tightly and place the jars out of direct sunlight in a room temperature.
  • You will start to see some bubbling around day 2 or so.
  • After day 2, over a sink (in case it leaks/drips), gently loosen the lids to let some of the gas escape once or twice a day.
  • The carrots are ready anywhere from day 4-10. The longer they sit, the more tangy they'll be. Taste them starting on day 4 to figure out your preference.
  • Once you decide they're the level of sourness you're looking for, place the the jar in the refrigerator where it will keep for a couple of months.
  • Enjoy as a healthy side with meals.

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How To Ferment Kombucha

You will neeed:

  • 14 cups (3.3 l) clean water
  • 1 cup (200 g) white sugar
  • 8 bags black or green tea (or 2 Tbsp loose leaf)
  • 2 cups (470 ml) unflavored kombucha (either from a previous batch or unpasteurized, unflavored store bought kombucha
  • 1 or 2 SCOBYs (depending on how many containers you’re using, 1 per container)
  • A large glass or ceramic container (two jars holding at least 1.9 l each, or one jug holding at least 3.7 l). Alternatively, use a glass jug with a built in spigot to make pouring the kombucha out easier.
  • Tightly woven cloth (coffee filters, paper towels, napkins, cheese cloth)
  • Rubber bands

Instructions:

  • Bring water to a boil in a clean pot. Remove from heat and dissolve sugar into it.
  • Add the tea and allow to steep while water cools to room temperature (a few hours). Again, MUST be room temperature. Don’t risk killing your SCOBY in hot water.
  • Pour the sweetened tea into your jar(s), then pour in unflavored starter kombucha (if you’re using two jars, pour ½ of the starter kombucha into each).
  • Gently place SCOBY into jar then cover with a few layers of the tightly woven cloth and secure with a rubber band.
  • Set the jar(s) somewhere dark, still, and room temperature (21-24 C) for anywhere from 6 to 10 days. Begin tasting the tea at about 6 days by gently drawing out some of the tea with a paper straw (using your finger to hold the tea in the straw, don’t use your mouth). It should be mildly sweet and slightly vinegary. The warmer the air temperature, the faster the kombucha will ferment. The longer the tea ferments, the more sugar molecules will be eaten up, the less sweet it will be.
  • Reserve 2 cups from this batch to use as starter kombucha for your next batch (just leave it in the jar with SCOBY(s)). The rest can move into the second and final fermentation.

Tips:
When acquiring your first Kombucha SCOOBY ensure you get an organic one.
In this step, unlike in the making of the SCOBY, you can use other teas besides black. Feel free to experiment with green, white, oolong, or combinations of them. Fruit teas should be mixed with a few black tea bags to ensure the SCOBY mama gets what she needs to thrive.
Once the SCOBY gets to be about an inch (2.5 cm) thick, peel off a few layers to create a second SCOBY (you can share the love and gift this to a friend!)

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How To Ferment Probiotic Water

For a brand new batch of probiotic water you will neeed:

  • 1 litre clean water
  • 0.5-1 teaspoon of raw honey (or molasses, cane sugar, maple syrup)
  • 1/2 capsule of probiotics supplement (I use BioKult)
  • Glass jar with lid

Instructions:

  • Wash the jar with hot soapy water.
  • Pour room temperature pure water into the sterile quart or liter size glass jar. Pure water can be filtered, distilled, spring or well. No chlorine.
  • Add about (5-10g) 1-2 teaspoons of honey or molasses or maple syrup or cane sugar.
  • Add about 1/2 capsule of probiotics. Exact measurement is not needed.
  • Put a loose lid on the jar and allow it to sit in warm place for 3-5 days. The countertop is just fine.
  • Keep on the counter or in a cupboard with a somewhat loose lid. No refrigeration needed. Lasts for months. To keep feeding the probiotics, add a 1-2 tsp (5-10g) sweetener every 10-14 days. If you don't continue to feed the probiotics, they will die off. If it seems to die off over a month or so, just start a fresh batch. You'll know it's no longer active when it smells like plain water with honey instead of a slight sweet/sour smell that is common with fermentation.

For a renewed batch of probiotic water you will neeed:

  • 1/4 to 1/3 portion of the previously made probiotic water
  • Just under 1 litre clean water
  • 1-2 teaspoon of raw honey (or molasses, cane sugar, maple syrup)
  • 1/2 capsule of probiotics supplement (I use BioKult)
  • Glass jar with lid

Instructions:

  • Save the last 1/4 to 1/3 portion of the probiotic water (this is your starter). If the fermentation seems to be losing strength, you can add another 1/2 capsule to the starter portion.
  • Wash the jar with hot soapy water.
  • Pour room temperature pure water into the glass jar.
  • Add about 1-2 teaspoons (5-10g) of honey, molasses, maple syrup or sugar.
  • Put a loose lid on the jar and allow it to sit in warm place for 3-5 days. The countertop is just fine.

Tips:
Keep multiple jars of probiotic water in rotation so you never run out!
A healthy fermentation should have a light soury-sweet smell. This means the beneficial, probiotic bacteria are dominating and a successful fermentation is taking place. If a foul/stinky odor develops then that means the beans are being taken over by bad bacteria and are not properly fermenting. Throw away the beans if they have a foul stench.
Avoid water with chlorine like city tap. City tap water has a lot of other toxic residues in it such as pharmaceuticals + other chemicals that could interfere with a healthy fermentation. In my opinion, it's best to avoid using it for fermenting. You can use filtered water, distilled, bottled, non-chlorinated well water, etc.
The sweetener can be any kind of honey, maple syrup, molasses or cane sugar. Do not use stevia, it will not work.
I cannot recommend what is best for you, but here is what I do... Whenever introducing new fermented/probiotic food/drink I start with very little amount, maybe 1/2 a teaspoon a day for the first week. Over time I slowly work my system up to a few tablespoons a day. I add the probiotic water over my salad, to a smoothie or to my water bottle. I do not consume more than 4 tablespoons each day. I eat a lot of other probiotic-rich, fermented foods so this is not my only source of probiotics.

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How To Ferment Probiotic Beans

For probiotic beans you will neeed:

  • 3.5 cups well cooked beans
  • 240 ml kombucha
  • A bit of extra water to fill jar (or all kombucha if you have plenty)
  • 3-5 g (½ teaspoon) salt without anticaking agents
  • 500 ml Glass jar with lid

Instructions:

  • Wash the jar with hot soapy water.
  • Add the beans directly to the jar. Make sure the beans have cooled to room temperature first AND the majority of the bean skins are split open from the cooking. Don't mash the beans.
  • Give the jar some bumps to settle the beans down leaving a 2 inch to 5cm headspace.
  • Pour off your kombucha into a cup or glass. Then add the salt. Stir the salt until dissolved. Make sure the salt you are using does not have preservatives or anti-caking agents added since these chemicals can sometimes cause a fermentation to fail.
  • Add the kombucha/salt mixture to the jar.
  • Add enough water to fill the jar. If you have plenty of kombucha, then you can skip the water and have the liquid be all of the kombucha, plus the added salt measurement. Don’t skip the salt.
  • Add a weight if necessary to ensure the beans are fully submerged. Place a loose lid on the jar and leave on the counter for 4 to 5 days, then move to the refrigerator for long term storage. If the beans fermented properly, they should last at least a couple of months in the fridge.

Tips:
You can ferment any kind of beans but do not use canned beans.
Store bought unflavoured kombucha works just as well as the home made one.
Cooked lentils (plus 1 cup of optional veggies - garlic, courgette, spring onion, red onion, carrots, peppers, radish, leek, cabbage all work well) can be used instead of beans. Do not cook the lentils too well like with the beans. Instead, cook the lentils until just barely done. This will keep them intact instead of turning to mush. Fill the jar to the 2in/5cm headspace as with the bean versions and follow all the other instructions the same.
Avoid water with chlorine like city tap. City tap water has a lot of other toxic residues in it such as pharmaceuticals + other chemicals that could interfere with a healthy fermentation. In my opinion, it's best to avoid using it for fermenting. You can use filtered water, distilled, bottled, non-chlorinated well water, etc.
On day 4, give the beans or lentils a taste test. If it tastes good to you, then you can begin eating the fermented beans and move them to the refrigerator for long term storage. If you want a little more tang to the taste, or if the PH needs to drop further below 4.5 in order to be well into the “safety zone”, then leave it for another day on the counter before moving to the refrigerator. (Remove the weight once placed in the fridge so you can reuse it with other fermentations).
Kahm yeast (does not have a smell) is most likely going to develop on the beans somewhere between days 3 to 5. This is normal for fermented beans and should not cause alarm. Clean it up no sooner than when you are ready to put the beans into the refrigirator otherwise the yeast will come back quickly. With clean fingers remove the weight which will remove most of the yeast. Then, with clean paper kitchen towel, wipe the sides of the jar to remove the rest of the yeast. To determine if the fermentation is good, smell the beans starting on day 3 up until the day you place them in the fridge. A healthy fermentation should have a light soury-sweet smell. This means the beneficial, probiotic bacteria are dominating and a successful fermentation is taking place. If a foul/stinky odor develops then that means the beans are being taken over by bad bacteria and are not properly fermenting. Throw away the beans if they have a foul stench.

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How To Ferment Probiotic Onions

For probiotic onions you will neeed:

  • 1 litre glass jar
  • Chopped onions to fill the jar
  • A handful of fresh herbs
  • 350 ml water
  • 12 g up to 16 g of fine or coarse salt without anticaking agents

Instructions:

  • For brine combine the water & salt and mix thoroughly. Set aside.
  • Slice the onions. The herbs can remain whole and on the stem. Place the onions and herbs in a mixing bowl.
  • Pour the brine over the ingredients and toss to coat everything with the brine.
  • Allow the ingredients to rest in the brine for 1 to 2 hours. Toss to coat in the brine every 30 minutes.
  • Clean the jar by washing it in hot soapy water.
  • Scoop 1-2 handfuls of the onion and herb mixture into the jar. Press them down with a tart tamper or other type of mallet. Add 1-2 scoops of the brine, no measurement needed. Repeat these steps until the jar is full. Press down with the mallet one last time before adding the weight.
  • Set the jar on a dish to catch any possible brine overflow as you add the fermenting weight and push it down as much as you can. The brine level should be near the top of the jar and everything submerged beneath it.
  • Place a loose lid on the jar and leave on the countertop at room temperature for 10 to 21 days. Keep the jar of the fermenting onions on a towel or dish to catch any possible brine overflow during the fermentation period.
  • When you decide to end the fermentation period (a minimum of 10 days up to 21 days) remove the fermenting weight. Remove the remaining kahm yeast if there is any by wiping the sides of the jar with clean paper kitchen towel.
  • To store long term, put the lid back on the jar and secure it tightly. Place the fermented onions in the refrigerator where they will last for many months.

Tips:
Avoid water with chlorine like city tap. City tap water has a lot of other toxic residues in it such as pharmaceuticals + other chemicals that could interfere with a healthy fermentation. In my opinion, it's best to avoid using it for fermenting. You can use filtered water, distilled, bottled, non-chlorinated well water, etc.
To determine if the fermentation is good, smell the onions starting on day 3 up until the day you place them in the fridge. A healthy fermentation should have a light soury-sweet smell. This means the beneficial, probiotic bacteria are dominating and a successful fermentation is taking place. If a foul/stinky odor develops then that means the onions are being taken over by bad bacteria and are not properly fermenting. Throw away the onions if they have a foul stench.

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How To Ferment Probiotic Hummus

For probiotic hummus you will neeed:

  • 500g garbanzo beans (chickpeas)
  • 3 garlic cloves
  • 3 tbsp (40g) lemon juice
  • 3 tbsp (40g) toasted sesame oil
  • 50-60g bean water (squafaba)
  • 80-110g liquid starter culture (Vegetable brine OR brine from fermented sauerkraut, white kimchi, carrots, etc., OR whey - the liquid that forms on top of yogurt - be sure the yogurt packaging says “contains live cultures” OR unflavored store bought or home brewed kombucha)
  • salt without anticaking agents to taste

Instructions:

  • Add all the ingredients to the blender except the salt.
  • Blend until creamy smooth. If a little more liquid needs to be added, feel free to do so. You can add either more liquid culture or bean water, just don’t over add liquid resulting in runny hummus.
  • Transfer the hummus to a bowl. Add salt to your taste preference and combine thoroughly. Cover the bowl with plastic wrap.
  • Allow to sit on the counter for 48 hours. This is the fermenting period.
  • Two days later after fermentation, dive in or transfer the hummus to a glass jar and screw the lid on tight. Place in the refrigerator. The hummus will last about 2 weeks in the fridge.

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How To Make Vegetable Bouillon

For vegetable bouillon you will need:

  • Chives
  • Onion leaves
  • Parsley leaves
  • Celery leaves
  • Carrot tops
  • Salt
  • Nutritional yeast flakes
  • Turmeric powder
  • Dehydrator
  • Blender

Instructions:

  • Destem and cut all the fresh vegetable ingredients.
  • Put on dehydration racks and dehydrate at 52 degree celsius temperature for at least 4 hours.
  • Transfer the dry vegetables into the blender and blend into a powder.
  • For 125g vegetable powder add 10 grams of yeast flakes, 20 grams of salt and 6 grams of turmeric.
  • Enjoy levelled teasponn in a mug of hot water in a winter.

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How To Make Hempseed Yoghurt

Rich in Vitamin E, Calcium, Iron, Magnesium, Phosphorus, Manganese and Zinc.

For hemp seed yoghurt you will need:

  • 2 cups of shelled hemp seeds
  • 1 cup of filtered water (or probiotics water - see the recipe above)
  • 1 probiotic capsule or 1/4 cup of previously made yoghurt as a starter culture
  • 1 - 3 tablespoons of natural sweetener (raw honey, maple syrup etc)
  • Optional - fruit of your choice to flavour the yoghurt
  • Blender

Instructions:

  • Blend hemp seeds with probiotics water or normal water and the powder from the probiotic capsule or 1/4 cup of previously made yoghurt into smooth consistency.
  • Add fruit with preffered sweetener into the mixture and blend further.
  • Transfer the mixture into a non-metalic bowel, cover with cling film and let ferment on the kitchen counter for 8-24 hours.
  • For 125g vegetable powder add 10 grams of yeast flakes, 20 grams of salt and 6 grams of turmeric.

Tips:
Add probiotic powder capsule or 1/4 cup of previously made yoghurt as a starter culture.

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How To Bake Sourdough Bread

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How To Make Beef Bone Broth

You will need:

  • 2.5kg beef bones
  • 4-5 litres of water
  • 2 carrots, roughly chopped
  • 1 large white onion, cut into quarters (don't bother to peel it)
  • 2 celery sticks, roughly chopped
  • a few celery leaves
  • a few parsley stalks
  • 1 bay leaf
  • 150ml red wine

Instructions:

  • Preheat oven to 220 degrees Celsius/fan to 200 degrees Celsius/gas mark 7.
  • Put the bones, carrots, onion and celery into a roasting tin and roast for 1 hour. Half way through toss everything together.
  • Remove from the oven and use tongs to transfer the bones and vegetables into your largest pot. Reserve the fat for future use.
  • Add the remaining ingredients and top up with cold water to cover the bones.
  • Bring to the boil, then reduce the heat to a very gentle simmer.
  • Cook for around 12 hours.
  • Allow to cool before straining and storing.

Tips:
If using a pressure cooker after roasting the bones allow 4 hours on high setting.
For easy storage and access freeze the broth in muffin silicone forms, 100ml at the time. When needing a broth for further cooking just take out as much as you need and defrost.

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Juice Recipes For Better Health

For improved heart health:

  • Carrot
  • Oranges
  • Apples
  • Beetroot
  • Kale

For a complete detox:

  • Apple
  • Cucumber
  • Kale
  • Lemon
  • Ginger
  • Celery

For increased energy levels:

  • Apple
  • Cucumber
  • Kale
  • Spinach
  • Lemon

For radiant skin:

  • Celery
  • Cucumber
  • Ginger
  • Spinach
  • Turmeric
  • Fennel
  • Beetroots
  • Carrots
  • Pears

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How To Make Avocado Chocolate Mousse

You will need:

  • 2 tablespoons of raw cocoa powder
  • 4 tablespoons of yogurt of your choosing (be sure to pick one without sugar)
  • 1 tablespoon of stevia/xylitol or 2 tablespoons of honey
  • 2 good sized ripe avocados

Instructions: Blend everything together, taste if sweet enough and add more stevia/honey if required. Divide into pots and store in the fridge.

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How To Make Sweet Avocado Lemon Spread

You will need:

  • 1 ripe avocado
  • 2 tablespoons of freshly squeezed lemon juice
  • stevia / xylitol / erythritol / raw honey

Instructions:

  • Cut the avocado in half, remove the stone and scrape all of its content into a bowl. The dark green mass is the healthiest.
  • Mash the avocado with a fork until no big bits are left.
  • Add 2 tablespoons of lemon juice.
  • Add preferred sweetener to taste (I use about 1 tablespoon) and mix well together.
  • Can be eaten on its own and it tastes particularly well on bread with fried egg.

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How To Make Raspberry Lime Chia Pudding

You will need:

  • 1 cup of almond milk
  • 4 deglet dates or 2 medjol dates
  • 1/4 cup chia seeds
  • 1 teaspoon vanilla extract
  • 2 tablespoons of lime juice
  • 1/2 teaspoon lime zest
  • 1 cup of fresh or frozen raspberries

Instructions:

  • Blend the milk and dates together in a blender until the dates are pulverized.
  • Add remaining ingredients to a container that has a lid.
  • Gently stir mixture together.
  • Place lid on container and chill overnight in the frige.
  • Eat it as it is or top with nuts and fresh fruit.
  • Keeps in the fridge for up to 4 days.

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How To Make Lemon Meringue Chia Pudding

You will need:

  • 3/4 cup of vanilla almond milk
  • 3 medjol dates
  • 3 tablespoons of white chia seeds
  • 1 lemon
  • sprinkle of turmeric - optional

Instructions:

  • Add lemon juice, medjool dates, almond milk and turmeric to blender and blend until there are no date chunks left.
  • Add chia seeds.
  • Pour into a sealable container.
  • Seal and shake to mix in chia seeds.
  • Chill in fridge for at least 3 hours or overnight.

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How To Make Raw Chocolate

You will need:

  • 150g raw cacao butter
  • 30-60g raw cacao powder
  • 4ish tbsp maple syrup / stevia / xylitol / erythritol / raw honey
  • 1 tspn vanilla (optional)
  • Pinch salt

Instructions:

  • Melt cocoa butter in a pan.
  • Add the rest of the ingredients and mix well.
  • Pour into silicone forms to get the desired shapes and let set in the fridge.

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How To Make Healthy Chocolate Cookies

You will need:

  • 230g of organic butter
  • 4 tablespoons of xylitol, Stevia or erythritol
  • 2 cups of almond flour
  • 2 cups of crushed pecans
  • 1 chocolate bar (100g) - must be diabetic chocolate
  • 1 pinch of sea salt
  • 2 teaspoons of vanilla extract

Instructions:

  • Leave butter out of the refrigerator overnight -- must be soft.
  • Preheat oven at 160 degrees Celsius.
  • Mix the butter with the xylitol until very smooth consistency.
  • Crush the pecans (in grinder, food processor or in a bag with a rolling pin). Make sure it's 2 cups after crushing.
  • Breakdown (or grind) the chocolate bar.
  • Mix thoroughly the now sweetened butter, almond flour, crushed pecans, crushed chocolate bar, pinch of sea salt and vanilla extract in a bowl.
  • Form little balls with your hands and coat them in some almond flour, putting them on a cookie sheet lined with baking paper.
  • Cook for 13 minutes at 160 degrees, then let them sit out of the oven for 10 minutes. Transfer to the freezer until frozen. Then store them in the refrigerator.

Tips:
Let the cookies completely cool down or they will crumble and disintegrate when you try to pick one up. They can also be put in the freezer. Consuming them cold and slightly frozen is much tastier than consuming them warm.
Using the "no sugar added" diabetic chocolate works better with milk chocolate, not dark chocolate.
If you substitute crushed pecans with crushed macadamia nuts or crushed cashews (same amounts), it will add a different flavor, very rich and also crazy delicious. If you do this, make sure you do not add that pinch of salt, because macadamia nuts and cashews may already come with salt.

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How To Make Healthy Peanut Butter Cookies

You will need:

  • 1 can chickpeas or 1 and 1/2 cups cooked chickpeas
  • 65 grams crunchy natural peanut butter
  • 2 tablespoons carob or raw cocoa powder
  • 4 tablespoons xylitol, Stevia or erythritol
  • 1 tablespoon vanilla powder, paste or extract
  • 1 teaspoon baking powder
  • 2 tablespoons coconut oil (optional)
  • pinch of sea salt
  • water

Instructions:

  • Pop everything in your food processor/blender and blend until smooth. Keep adding water so that the mixture becomes of playdough consistency.
  • Line baking tray with baking paper.
  • Take a tablespoon after tablespoon of the mixture and roll into balls using the palm of your hands, putting them on a cookie sheet lined with baking paper. Flatten the balls into cookie shapes.
  • Bake at 180 degrees celsia for 20-25 minutes depending on your oven.
  • Then store well in the refrigerator or in a fridge.

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How To Make Tray Baked Pancake With Berries

You will need:

  • 270g flour (use cassava to make it gluten free)
  • 2 eggs
  • 250ml milk of your choice
  • 1 tbsp vanilla extract
  • 80ml cup maple syrup, honey, or 40g stevia, xylitol or erythritol
  • 20g butter or coconut oil, melted
  • 2 ½ tsp baking powder
  • 2 tbsp collagen powder (optional)

For berry topping:

  • 1 1/2 cups frozen berries
  • 1/4 cup slivered almonds
  • 2 tbsp maple syrup, honey, stevia, xylitol or erythritol
  • 20g butter cubed

Serve with:

  • Coconut yoghurt
  • Maple syrup

Instructions:

  • Preheat your oven onto 180°C and lightly grease an oven tray, about 15cm by 30cm in size.
  • Whisk all the pancake ingredients together. If you're using cassava flour, add an extra 60ml of milk. When there are no lumps left, pour it into your greased pancake tray.
  • Sprinkle the berries over the top. No need to push the berries in, the pancake will rise enough during cooking to keep them down. Then sprinkle the almonds over the top (not essential) and then the sweetener and the butter. Bake in the oven for 45-mins and check it's cooked when the middle is set when you touch it. You can also use the toothpick method to check it comes out clean.
  • Serving suggestion - serve with coconut yoghurt and maple syrup on top.

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How To Make Healthy Flapjacks

You will need:

  • 200g organic non GMO oats
  • 150g dates chopped, you could also use raisins, chopped apricots or other dried fruit
  • 40g desiccated coconut or chopped seeds eg sunflower or pumpkin seeds
  • 1 lemon zested
  • 1/2 lemon juiced
  • 1 apple grated (peeling is optional)
  • 1 tbsp maple syrup, agave syrup, honey (remember no honey for under ones), stevia, xylitol or erythritol
  • 100g butter Or dairy free spread, sunflower oil or coconut oil or a mix of the two

Instructions:

  • Preheat the oven to 180°C(fan)/200°C/gas mark 6. Grease a 20cm square cake tin and line with baking paper.
  • Place 200g oats, 150g chopped dates or raisins, 40g desiccated coconut, juice of half a lemon, zest of a whole lemon and one grated apple into a food processor or high powered blender. Pulse until broken down and well combined. Set aside.
  • Place 1 tbsp of honey, maple syrup, stevia, xylitol or erythritol with 100g of butter or oil into a medium saucepan and heat gently until melted.
  • Scrape the oat and raisin mixture into the saucepan and stir well. Make sure that all the dry mixture is completely coated in the oil or butter mixture.
  • Pour into the prepared tin and use a rubber spatula to press into the tin. Make sure that you press down really well as this will help the flapjacks hold together. To be really sure they're pressed down well you could lay a sheet of baking paper over the top and use the side of a glass or small rolling pin to press down the mixture.
  • Place in the pre-heated oven and bake for 20 minutes until starting to turn brown.
  • Remove from the oven and cut into slices in the tin using a sharp knife. Leave to cool completely in the tin then cut again before removing from the tin.

Tips:
If your fruit is very dry soak in boiling water for 10 minutes before draining and proceeding with the rest of the recipe.

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How To Make Mango And Coconut Brown Rice Pudding

You will need:

  • 800ml Koko Dairy Free Original, or similar
  • 100g brown basmati rice
  • ½ tsp vanilla powder
  • 1 ripe mango, skinned and stoned
  • 1-2 tbsp desiccated coconut

Instructions:

  • Place the dairy-free coconut drink, rice and vanilla powder in a heavy-based saucepan and cook gently for 45 minutes, stirring regularly until the milk has been absorbed and the rice is soft.
  • Thinly slice the mangoes and whizz half until smooth.
  • Toast the coconut in a small non-stick frying pan for 2-3 minutes until golden.
  • Ripple the puréed mango through the rice pudding and spoon into small bowls. Scatter over the remaining mango pieces and the toasted coconut and serve.

Tips:
For a very soft pudding, add more liquid and cook for up to an hour.
This works equally well served chilled. Allow the rice pudding to cool then chill until ready to assemble.

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How To Make Tart Cherry Sleep Gummies

You will need:

  • 470ml tart cherry juice
  • 100g (grass fed) gelatin powder
  • 80ml raw honey
  • sea or himalayan salt to sprinkle on top
  • 1 tsp vitamin C powder (optional)

Instructions:

  • Pour juice into a small saucepan.
  • Slowly mix the gelatin powder into the juice.
  • Add the honey.
  • Turn on low heat and stir as it begins to warm.
  • Stir for 2-3 minutes or until mixture is smooth and gelatin has dissolved.
  • Remove from heat and add vitamin C if using.
  • Pour into silicon molds or a glass baking dish that has been lightly greased with coconut oil.
  • Place in the refrigerator for 2 hours to harden.
  • Remove from molds.
  • Store in an air tight container in the fridge for up to 2 weeks (they never last that long at our house).

Tips:
Make sure you are using gelatin, not collagen peptides, or your gummies will not firm up.

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How To Make Breakfast Banana Omelette

You will need:

  • 1 egg
  • 2 tablespoons of gound flax seeds
  • 1 banana
  • little bit of sea or himalayan salt to add electroytes
  • coconut oil or butter for frying

Instructions:

  • In a bowl mash banana first.
  • Add all the other ingredients and mix well together.
  • Heat up oil or butter in a frying pan.
  • Pour half the mixture into the frying pan and fry until you see the sides browning lightly and the bottom can be easily separated from the pan.
  • Flip omelette and fry on the other side.
  • Serve warm.

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How To Make Superfood Bites

You will neeed:

  • 140g pitted dates, soaked in hot water for 20 minutes
  • 185g raw walnuts, pecans or cashews
  • 115g dried cranberries, apricots, apple slices or other dried fruit, chopped if ncessary
  • 35g sunflower seeds
  • 2 tablespoons goji berries or barberries
  • 2 tablespoons chia seeds or hemp hearts (hulled hemp seeds)
  • 2 tablespoons ground flaxseeds (or linseeds)
  • 2.5-4cm piece vanilla pod, split and scraped (or 1/2 teaspoon extract)
  • 1/4 teaspoon ground cinnamon

Instructions:

  • In a food processor, combine the drained dates and nuts and pulse until the nuts are finely ground and the dates are incorporated.
  • Add the remaining ingredients and process until well combined. The mixture should be very sticky. If it seems too dry to hold together, add a little water, 1 tablespoon at a time. If the mixture is too wet, add a litlle more ground flaxseeds or some rolled oats.
  • Roll a heaped tablespoonful of the mixture between the palms of your hands to form 2.5cm balls. Transfer to a plate. Repeat until all the mixture has been rolled into balls.
  • Cover the plate with foil or baking paper and refrigerate for 4 hours before enjoying.

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How To Make Berry And Coconut Ice Lollies

You will neeed:

  • 280g mixed strawberries, raspberries and blueberries
  • 400ml can coconut milk
  • 2 tbsp honey, stevia, erythritol or xylitol

Instructions:

  • Hull the strawberries and put in a blender with the other berries. Add the coconut milk and honey (add more to taste if liked) and whizz until smooth.
  • Divide the mixture between 8 x 150ml lolly moulds and secure an upright lolly stick in each.
  • Freeze for at least 4 hours or overnight, until completely solid.
  • Dip the outside of the moulds in hot water for a few seconds to release.

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How To Make Yogurt Melts

You will neeed:

  • 2 cups of plain greek yogurt
  • 1 cup of your favorite fruits
  • 2 tbsp honey, stevia, erythritol or xylitol

Instructions:

  • First, puree your fruits it in a high speed blender.
  • Then add about twice as much plain yogurt and mix everything well.
  • Add sweetener if you want the mixture sweeter, or if you are using fruits that are not too sweet like berries.
  • Using a ziplock bag, cut a tip and carefully put drops in a tray on top of baking paper.
  • Freeze your Homemade Yogurt Melts for a couple of hours and they will be ready to enjoy! You can also store them in a freezer-safe container.

Tips:
There are so many combinations for your homemade yogurt melts, and you can even blend fruits with veggies making this snack even more nutritious.
Strawberry and banana, apricots and pear, pears and peeled apples, or mixed blueberries, raspberries and blackberries. You can also try adding some spinach, kale, carrots, beets or cucumbers.
If you like, sprinkle in a bit of cinnamon for added flavor.

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How to Make Onion Cough Syrup

You will neeed:

  • Glass container with lid
  • An onion that fits into the container
  • Granulated sugar (white or brown)

Instructions:

  • Peel your onion. Slice it into rounds (which will fit into your jar).
  • Layer onion and sugar in the jar. It’s like making an onion parfait.
  • When the jar is full, cover it and set at room temperature for 6-8 hours until a syrup forms.
  • You’ll see a syrup start forming within an hour or two. Leave it until it’s fully liquid, approximately 6-8 hours.
  • Ready to use! Simply eat a spoonful of this syrup as needed to soothe your cough. Store in the refrigerator. Discard after 48 hours - 72 hours.

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How To Make Immune Booster Tonic

You will neeed:

  • 3 glasses of apple cider vinegar (unpasturised)
  • 4 spoons of good quality raw honey
  • 1/3 cup of finely chopped organic garlic
  • 1/3 cup of finely chopped organic onion
  • 1/3 cup of grated fresh ginger
  • 1/3 cup of freshly grated horseradish root
  • 2 table spoons of turmeric (you can use fresh root)
  • 1/2 teaspoon of black pepper (I personally also add chopped chilli)

Instructions:

  • Mix it all together and leave it in room temperature for 2-3 weeks to macerate.
  • After that time you strain it all through a sieve, pour the liquid into a bottle and keep it in the fridge (from my experience it easily lasts up to a year).
  • You can take it daily as a prevention or with the first signs of infection/inflammation - take a tablespoon every 2-3 hours.

For Free Course About How To Bulletproof Your Immune System CLICK HERE

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How To Make Date Syrup

You will neeed:

  • 175g pitted dates
  • 250ml boiling water
  • 1 teaspoon blended peeled lemon

Instructions:

  • Combine the dates and hot water in a heatproof bowl and set aside for 1 hour to soften the dates.
  • Transfer the dates and water into a high-speed blender. Add the lemon and blend until smooth.
  • Transfer to a glass jar or other airtight container with a tight-fitting lid.
  • Store the syrup in the refrigerator for up to 2-3 weeks.

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How To Make Almond Milk

You will neeed:

  • 200g almonds
  • plastic or non-metal lid
  • 1-2 cups of Himalayan salt, Celtic salt or Real salt
  • filtered water

Instructions:

  • Soak almonds for 10-12 hours, or overnight.
  • Rinse the almonds and peel the skins off.
  • Tip them into a blender, add 4 cups of water then blitz for a few minutes until smooth.
  • Secure a muslin cloth over a bowl and pour the almond mixture over it. Bunch up the cloth and squeeze the milk out, leaving the pulp in the muslin (you can use the leftover pulp to make almond flour – simply dry it out, whiz it up again and store in a jar until needed).
  • Filter the milk into an airtight bottle and pop it in the fridge where it’ll last for a good 3 to 4 days.
  • Remember that almond and many other nut milks naturally separate – this is nothing to worry about, just give them a good shake before you use them.

If you’re not a big fan of almonds, or just want to try out other nut milks, you can give any of the below a go – the only thing that changes is the soaking time:

  • Hazelnuts: 8 hours
  • Macadamias: 8 hours
  • Peanuts: 8 hours
  • Pine nuts: 8 hours
  • Pecans: 4 to 6 hours
  • Walnuts: 4 hours
  • Cashews: 2 hours
  • Pistachios: no soaking needed
  • Brazil nuts: no soaking needed

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