Serves: 4
Ingredients:
2½ cups fresh or frozen blueberries
1 tbsp xylitol
3 egg whites (room temperature)
½ tsp lemon zest
1 tbsp buckwheat flour
¼ vanilla extract
Pinch of cinnamon
Method:
Pre-heat the oven to 200°C. Coat four 9cm soufflé dishes with non-stick spray.
If you are using frozen blueberries: In a small pot over medium heat combine the blueberries with the xylitol and cinnamon for about 3-5 minutes.
If you are using fresh blueberries: There is no need to heat them, combine the blueberries with the xylitol and cinnamon.
Put aside ¼ cup of the blueberry mixture for the topping. Divide the remaining mixture into 4 medium soufflé dishes, it should be about ¾ full.
Beat the egg whites in a bowl until stiff. Add flour, lemon zest and vanilla extract then beat for another 1-2 minutes. Gently spoon the egg white mixture on top of the soufflé dishes and mould into the shape of a cup cake. Bake in the oven for 10-15 minutes or until it has risen and turned golden brown. Cut a cross into the top to make a space for the remaining blueberry mixture, spoon the blueberry mixture so that it sits on top. Serve immediately.
WELLNESS CODE: AI, AO, BP, AC, M, LDL HDL, HF
SuperFood Fact
Blueberries, along with pomegranates, wild salmon and green tea are real superfoods. Blueberries and longevity go hand and hand.
SuperFood Fact
Blueberries may be the ultimate brain food and may be especially beneficial for the elderly with memory loss or Alzheimer’s disease. Better still, regular blueberry consumption may help preserve brain function, cognition and coordination as we age, by potentially staving off the onset of cognitive dysfunction.
If combined with walnuts, another brain food, blueberries may help avoid memory loss associated with ageing. Their strong anti-inflammatory effect also has multiple benefits.
Put simply, eat blueberries and stay mentally sharp!
Serves: 4
Ingredients:
¼ cup dark chocolate (72% cocoa or higher)
2 tbsp macadamia nut oil
2 tbsp buckwheat flour
½ cup coconut milk
Dash of salt
2 large eggs separated
¼ cup xylitol
½ teaspoon vanilla extract
Method
Pre-heat the oven to 180°C. Coat 4 soufflé dishes with a non-stick spray.
Fill a pot with ½ water, heat until boiling and then reduce to simmer. Place chocolate and macadamia oil into a stainless steel bowl and place bowl on top of a pot of steaming water (ensuring the bottom of the bowl does not touch the water). Stir until combined and melted. Turn off the heat and add buckwheat flour into chocolate mixture. Keep stirring until the mixture becomes thick and completely combined. Add coconut milk in to mixture and put back onto a low heat and stir liquid until it is blended and becomes smooth. Add salt and mix well. Remove from heat and set aside.
Beat egg yolks and xylitol together until it turns a pale yellow colour, add vanilla extract and continue the whisk until combined. Gradually add the egg yolk mix to the chocolate mixture, whisking well by hand until blended. In a separate bowl, whisk the egg whites until stiff. Gently fold into the chocolate mixture. Do not over mix.
Pour the mixture into ramekins (3/4 full) and bake for 20 minutes at 180 degrees. This recipe is similar to a fondant, therefore the middle should be slightly runny and juicy. Serve directly from the oven as the middle will sink if you leave it to stand.
WELLNESS CODE: BP, HF, AI, AC, HDL, LDL
SuperFood Fact
Chocolate is definitely on the menu! A number of studies show that dark chocolate reduces inflammation and lowers blood pressure, resulting in healthier blood vessels and less heart disease. This was the conclusion of a Harvard Medical School report at the 2011 scientific session of the American Heart Association based on the analysis of 21 different studies. Chocolate is high in stearic acid. Another Harvard study showed that over time, men with high levels of stearic acid had 70% less chance of getting metastatic prostate cancer than men with the lowest levels.
Serves: 4
Ingredients:
1 cup black rice
2 cups water
1½ cups coconut milk
¼ cup xylitol
¼ tsp of salt
Ripe mango sliced to serve
Pinch toasted white
sesame seeds
Method:
Rinse the rice with water and place into a pot, add the water and bring to the boil over a medium heat. Reduce until most of the water has boiled off but not dry; the rice will still taste nutty. Add 1 cup coconut milk into the rice and stir. Add xylitol and salt, stir again. Cook until the juice has reduced to the same level of the rice stirring occasionally. Add the remaining cocont milk into the rice, stir well and let it cook for another 2-3 minutes then turn off the heat.
Serve while still hot with mango slices and a sprinkling of toasted sesame seeds on top.
WELLNESS CODE: AI, AO, M, AC
SuperFood Fact
Black rice gets its colour from anthocyanins which have anti-inflammatory, antioxidant, and anti-cancer properties. A spoonful of black rice has more anthocyanins than a spoonful of blueberries.
In medical studies, anthocyanins have been associated with improvements in memory and a reduction in the risks of developing Altzheimer’s disease. In animal studies, black rice protects against chemically-induced inflammation. With its low GI index and healthy effects, black rice is the healthiest grain available.
Serves: 8
Ingredients:
2 ½ cups buckwheat flour
2 tsp baking powder
½ tsp salt
¾ cup cold pressed extra virgin coconut oil or rice bran oil
½ cup xylitol
6 large eggs at room temperature (separated)
1 tsp vanilla extract
1 1/3 cups coconut milk
1 cup dried coconut shredded
½ tsp cream of tartar
Method:
Preheat the oven to 180°C.
Sift together the flour, baking powder and salt in a mixing bowl. In another bowl whisk oil and xylitol until light and fluffy. Add egg yolks one at a time and beat well. Scrape down the sides of the bowl, add vanilla extract and coconut milk and beat until combined. Gradually add the dry mixture into the bowl and ½ cup of shredded coconut and mix well.
In a clean bowl whisk the egg whites until they start to foam, add cream of tartar then continue beating until soft peaks form. Gradually fold the egg white with a rubber spatula into the mixture until combined. Do not over mix the batter or it will deflate.
Spray a 9 inch cake tin with cooking spray and line with baking paper. Pour mixture into a cake tin – make sure it is flat and even with no bubbles. Sprinkle the top with the remaining shredded coconut.
Bake for 35-40 minutes or until a toothpick inserted into the centre of the cake comes out clean. Place the cake on a wire rack to cool completely.
WELLNESS CODE: AC, HF
SuperFood Fact
Coconut is one of the most misunderstood foods. It got caught up in the saturated fat craze, but there is a marked difference between the saturated fat in coconut and the saturated fat in fast foods. Fifty percent of the fat in coconut is beneficial lauric acid which has anti-microbial properties, supports immune function and helps relieve digestive disorders.
Studies on populations that consume large quantities of coconuts show low incidences of heart disease.
Extra virgin coconut oil has a high smoke point which protects it from being converted to a bad transfat. It’s excellent for high heat cooking and tastes great!
Serves: 4-6
Ingredients:
1 cup dates seeds removed
3 eggs
1 tsp vanilla extract
¾ cup macadamia nut oil or rice bran oil
1 cup buckwheat flour
1 cup almond flour
½ tsp baking powder
½ tsp ground cinnamon
½ cup cocoa powder
¾ cup xylitol
½ cup chopped dark chocolate chips (70% cocoa or more)
1 cup mixed nuts chopped
Method:
Preheat the oven to 170°C.
Soak the dates in 1 cup of hot water for about 10 minutes. Place the dates and water into a blender and blend until it becomes a smooth paste.
Whisk the cocoa powder with the oil until it is smooth, then stir in the xylitol, vanilla and egg one at a time and whisk well. Add the date paste to the mixture and whisk to combine.
In another bowl sift the flour, baking powder and cinnamon together and then add it into the wet mixture and mix well to combine. Do not over mix as the fudge will harden. Add chocolate chips and nuts and combine.
Grease a 9 inch non-stick baking dish with cooking spray and pour the mixture into the dish. Bake for 40 - 45 minutes. Allow to cool for 20-25 minutes before serving.
WELLNESS CODE: AO, HF, BP, AC, AI
SuperFood Fact
Buckwheat is not wheat at all! It contains no gluten and has a lower glycemic index (51) than grains. Foods with glycemic indexes of less than 55 are considered to be low glycemic index. So what is buckwheat if it’s not a grain or cereal? It’s actually a fruit seed. Buckwheat is a great source of magnesium and has anticancer effects.
Serves: 5-6
Ingredients:
2 large organic oranges, like navel oranges
5 large eggs
¾ cup xylitol
½ tsp vanilla extract
2 ½ cups ground almonds (almond flour)
1 tsp baking powder
Method:
Wash and dry oranges and slices into 3-4 slices per orange and discarding any seeds. (organic oranges are highly recommended) In a small saucepan, completely cover oranges with water and bring it to a boil. Reduce to a simmer and cook until the oranges are soft. Remove from liquid and allow to cool.
Preheat the oven to 170°C.
Place the oranges into a blender and blend until smooth. Whisk the eggs with xylitol and vanilla essence until well combined, add to the orange purée and blend for 30 seconds. Add ground almonds and baking powder and mix well.
Spray a 9 inch square baking dish with cooking spray and line with baking paper. Pour the mixture into the baking dish and bake for 40-45 minutes. Switch oven off and leave the cake in the over to firm up for 15-20 minutes. Remove the cake and allow to cool.
To serve cut the cake into squares and serve on a dessert plate, garnished with fresh orange slices.
WELLNESS CODE: AI, HF, HDL, LDL
SuperFood Fact
Almonds, with a GI of Zero, are rich in calcium and magnesium and do not contribute to insulin resistance. They are anti-inflammatory and boost immunity. Safe for diabetics, almonds contain virtually no carbohydrates. A large Harvard Medical School study found that almond consumption was associated with a decreased risk of heart disease.
LEMON TOFU CUSTARD WITH MINTED MIXED BERRIES
Serves: 4
Ingredients:
½ cup soft tofu
2 tsp macadamia oil
3 tbsp xylitol
1½ cup coconut milk
3 eggs
3 tbsp honey
½ tsp vanilla extract
1 tsp lemon zest
½ tsp lemon extract
Minted Mixed Berries:
1 cup fresh mix berries
(Blueberries, raspberries, blackberries and strawberries)
1 tbsp fresh lemon juice
2 tsp xylitol
Pinch of cinnamon
½ tsp mint leaves chopped
Method:
Preheat the oven to 180°C and coat 4 ramekins lightly with oil.
In a blender, combine the tofu and ½ cup of coconut milk and blend until smooth. In another bowl, whisk by hand the eggs, xylitol and honey until foamy. Add lemon zest, vanilla extract, macadamia oil and lemon extract and mix well. Add the tofu mixture and the remaining coconut milk and whisk by hand until well combined.
Divide the custard mixture evenly into the 4 prepared ramekins. Half fill a baking pan with warm water, arrange the ramekins in the baking pan cook until the custard has set but the centres are still jiggle slightly - about 45 minutes.
Remove from the oven and take the ramekins from the water and allow to cool, then cover and refrigerate for at least 3 hours.
To make the minted berries:
Combine xylitol, lemon juice and cinnamon in a saucepan at low heat. Stir until xylitol has dissolved. Remove from heat, combine with berries and toss gently. Add mint leaves.
To serve: Place on a serving plate with the minted berries on the side.
WELLNESS CODE: AI, AC, AO, BP, IS, HF, M, LDL, HDL
SuperFood Fact
Berries are one of the very best foods for a longer and better quality life. They help lower blood pressure, decrease inflammation and improve memory and brain function. They protect against cancer and improve heart health. All berries have a low glycemic index and should be consumed daily, if possible. Freeze organic berries in season and use them all year long!
MINTED MANGO AND STRAWBERRY SALAD
Serves: 4
Ingredients:
2 ripe mangoes
1 cup organic fresh strawberries
1 cup orange juice
1 tsp mints leaves, finely sliced
Cinnamon
Method:
Peel the mangoes and slice the flesh into small cubes. Wash and pat dry the strawberries and slice into wedges or cubes. Toss the fruit gently with the orange juice and mint to combine well. Serve in a glass bowl and garnish with mint leaves and sprinkle a pinch of cinnamon on top.
WELLNESS CODE: AI, AO, AC, BP, HF, IMM
Serves: 6
Ingredients:
Pastry Crust:
½ cup buckwheat flour
1¼ cup ground almonds
1/2 cup xylitol
1 tsp baking powder
Pinch of salt
¼ cup light olive oil or macadamia oil
1 egg beaten
Filling:
½ cup xylitol
1 cup corn flour or cornstarch
1 ¼ cup warm water
¾ cup lemon juice
Zest of 1 lemon
3 egg yolks (large)
¼ cup rice brand oil or macadamia oil
Pinch of salt
Meringue Topping:
5 egg whites (large)
2 tsp xylitol
Pinch of salt
½ tsp vanilla extract
Method:
To make the pastry crust:
Preheat the oven to 180°C.
Sift the flour, baking powder and salt into a large mixing bowl and add ground almonds and combine well.
Add the oil and rub into the flour with your hands until it resembles fine breadcrumbs.
Whisk the xylitol and egg together and add to the mixture to make firm dough.
Handle as little as possible to prevent the pastry from becoming hard when baked. Cover with plastic wrap and chill in the freezer for at least 20 minutes before use. Allow a few minutes for the pastry to return to near room temperature before use.
Gently press the pastry into a 9 inch pie dish so that it is an equal thickness all the way round. Prick the surface with a fork. Cover the pastry with baking paper and fill with baking beans or rice, this will prevent the pastry from rising unevenly. Bake for 10 to 15 minutes until the crust is golden and cooked through. Remove the baking paper and baking beans/rice and allow to cool completely.
To make the Lemon Curd Filling:
In a saucepan whisk warm water, corn flour, xylitol and salt to combine. Turn on heat to low and stir continuously until it begins to thicken. Remove saucepan from heat. Whisk the egg yolks and oil, then gently add into the mixture. Return saucepan to a low heat and whisk continuously until thick.
Remove from the heat and add lemon juice and zest, adding more to taste as desired. Leave it to cool down and pour the lemon curd into the cooked pastry shell and top with meringue topping.
To make the Meringue topping:
In a large bowl, place the egg whites, vanilla extract and a pinch of salt. Whisk until soft peaks form, then add xylitol and whisk until until the meringue is thick, smooth and glossy.
Spoon or pipe the meringue over the lemon curd filled pie shell and bake at 200 C for 5-10 minutes, or until the meringue is golden.
Remove from oven and cool on a wire rack and then place in the refrigerator for at least four hours prior to serving to ensure that the filling is set.
WELLNESS CODE: AI, LDL, HDL, HF, IMM
Serves: 4
Ingredients:
4 large good baking apples
2 tbps xylitol
1 tsp cinnamon
½ cup rolled oats
¼ cup raisins
¼ cup chopped walnuts
Pinch of salt
½ cup warm water
Method:
Preheat oven to 180C.
Wash the apples and cut off the bottom of the apples to ensure that they can stand evenly on the baking pan. Cut the apples in half and remove the inner core and flesh using an apple corer or melon baller creating a space for the filling so that only ½ an inch of flesh remains around the outside. If you don’t have a corer or baller, you can use a paring knife to cut off the stem and use a tea spoon to dig out the flesh.
In a bowl, combine dry ingredients and mix well. Stuff each half of the apples with the mixture and then put them back together again using a wooden skewer to secure. Sprinkle cinnamon on top of the apples and place them in a square baking pan..
Add warm water into the baking pan and bake for 35-40 minutes or until tender but not mushy.
Remove from the oven and baste the apple with the juice from baking several times. Serve while hot.
WELLNESS CODE: AI, AO, HF, AC, LDL
