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Healing with Wholefoods, Nutritioanl Therapy

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Spiced Oat-bran Pudding

A lovely cholesterol lowering treat!

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Ingredients:

  • 500g Organic, natural Soy yoghurt
  • 4 tbsp oat bran
  • 2 tbsp ground flax seeds
  • 1 tsp ground cinnamon
  • 3 tsp vanilla essence
  • 2 tbsp dried currants or 1 tbsp raisins
  • Xylitol for sweetening, if necessary

Mix all ingredients and leave in the fridge for at least 2 hours to allow the bran and seeds to soften.

You may be interested in my article Statins and the Cholesterol Myth


Apple Berry Nut Crumble

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Yummy Low GI Treat!

Ingredients:

  • 2 cups diced Bramley apple (no need to peel them)
  • 3 cups mixed frozen berries
  • ½ Organic lemon’s peel grated and its juice
  • ½cup Xylitol + 4 tbsp
  • 1/3 cup wholegrain flour
  • 1 and ½ cup oat / millet flakes
  • 1 heaped tsp ground cinnamon
  • 100g organic butter or coconut oil
  • 1 cup pecans roughly chopped

Pre-heat oven 180 °C. Pour lemon juice over diced apples, mix with berries, 4 tbsp Xylitol and lemon peel. Lay the mix into oven proof dish.

Mix the rest of the ingredients forming crumble and lay it over the apples loosely covering them. Bake for about 45 minutes, till the fruits are gently bubbling and crumble is slightly darkened and crispy.

Serve with a generous dollop of natural yoghurt.

You may be interested in my article Weight Loss


Beetroot Brownie

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Say nothing and everyone will love these luscious, moist peaces of heaven!

Ingredients:

  • 250g Dark organic chocolate (70-85%)
  • 250g Organic unsalted butter
  • 250g Steamed or ready cooked beetroot, grated
  • 200g Xylitol (natural sugar substitute)
  • 3 eggs
  • 150g wholegrain flour
  • 2 tsp baking powder

Pre-heat the oven to 200 °C. Sieve together the flour and baking powder.

Whisk together the eggs with a pinch of salt and Xylitol.

Melt the chocolate in a bowl over boiling water, add the butter and take it off the heat. When the butter is melted and the chocolate has cooled a bit, add the sugar-egg mix, then the grated beetroot, finally sieve in the flour bit by bit.

Pour the batter into greased, lined baking tray (preferably made out of Pyrex glass) the size of a magazine, and bake for 25-30 minutes.

Enjoy hot with a dollop of organic vanilla ice cream, or just on its own with a nice cuppa.

Read more about delicious Beetroot.


Banana-PecanGranola Bars

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Energy-boost snack - that keeps you going!
Yields 15 bars

Ingredients:

  • 1 and ½ cups regular oat flakes
  • 1 cup coconut flakes
  • ½ tsp Himalayan salt
  • 1 tsp ground cinnamon
  • ½ tsp allspice
  • ¼ cup sesame seeds
  • ½ cup pecans, chopped
  • 1 cup dried fruits (½ chopped figs, ½ currants or Goji berries)
  • 3 ripe bananas, mashed
  • ¼ cup coconut oil (melted)
  • 1 tsp vanilla extract

Preheat oven to 175 °C. Line a baking sheet with parchment paper.

In a large bowl, combine rolled oats, pecan nuts, sesame seeds and coconut flakes. Stir in allspice and cinnamon. Add dried fruit and stir until well and evenly mixed. Make sure the dried fruit do not stick together in big batches.

In another bowl, combine coconut oil, mashed banana and vanilla extract. Pour wet ingredients over dry ingredients and stir until well combined.

Spread the batter evenly onto the baking sheet, about ½ inch to 3/4 inch high.

Alternatively, use a large cookie cutter and press spoonfuls of the batter into it. Remove cookie cutter.

Bake for about 20 minutes or until the edges get golden brown. The granola bars tend to get brown at the bottom first. Make sure not to burn them. Let them cool completely, store in airtight container and keep in the fridge.

Read my article Fatigue to find more about how your body gets its energy.


Sustained Energy Immune Booster Travel Companions

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Need I say more?

Ingredients:

  • 1 heaped tbsp coconut oil
  • 3 handfuls of pumpkin seeds
  • 3 handfuls of dried Goji berries

Grind the seeds and berries in a food processor at medium speed till you get a coarsely ground texture.

Melt the coconut oil, cool it a little not to ruin the antioxidants.

Add the processed seeds and berries, mix well to get a sticky but firm mixture. Roll into bite sized balls, you may coat them in desiccated coconut or ground hazelnuts, then refrigerate until firm. Pack them in zip-lock bags and off you go, explore the world!

In my article Holiday Health, you will find recommendations for preparing to have a safe, healthy holiday.


Gluten Dairy & Egg - free Carrot Cake

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The ultimate healthy treat for allergy free diets...

Ingredients:

  • 1 cup grated carrots
  • 1 cup seedless raisins
  • ½ cup Xylitol (optional for sweetening)
  • 1 teaspoon cinnamon
  • 1 teaspoon allspice
  • ½ teaspoon ground nutmeg
  • ¼ teaspoon cloves
  • 2 tablespoons coconut oil
  • 1 ½ cups water
  • 1 ½ cups brown flour (gluten free)
  • 1 teaspoon baking soda
  • ½ cup ground flax seeds
  • ½ cup chopped walnuts (or lightly toasted sunflower seeds)

Cook carrots, raisins, honey, margarine and spices in the water for 10 minutes.

Allow to cool completely!

Preheat oven to 180°.

Mix together the flour, baking soda, flax seeds, and walnuts and combine with the rest of the ingredients.

Pour into cake pan that you greased and lined with parchment paper.

Bake for 45 -50 minutes. Check with a skewer if the middle is cooked! Cool on a wire rack.

Here you will find a list of Food Allergy Replacements.


Fat-burner Summer Treat - not just for summer days...

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Yes, it does exist! Perfect for after training or an afternoon snack.

Ingredients:

  • 1 cup strawberries (8 large), keep 1 aside, slice for decoration
  • 100g low fat Cottage cheese (organic is best)
  • 1 tsp vanilla extract
  • 1 tsp ground flax seeds
  • 1 tsp Xylitol for sweetening, if desired

Blend ingredients and enjoy as it is, decorated with the strawberry slices. Alternatively, add little rice milk or better yet, some cool nettle tea for a delish smoothie.

Strawberries are amazing! Read my article Strawberries to find out how healthy this delicious fruit is.