Ingredients

• 1 cup wholemeal spelt or rye flour
• 1/2 cup white spelt flour
• 3/4 cup rolled oats
• 2 tsp baking powder
• 1 tsp bicarb soda
• 1/2 tsp cinnamon
• 1/2tsp nutmeg
• 1/2 tsp sea salt
• 1/2 cup rice bran or macadamia oil
• 1/3 cup honey
• 1/3 cup organic plain yoghurt
• 3 small, or 2 large eggs
• 2 large ripe bananas, mashed with a fork

Directions

1. Preheat oven to 200 degrees celcius, and grease or line a 12 hole muffin tin.
2. In a large bowl, place all dry ingredients – flour, oats, baking powder, bicarb, cinnamon, nutmeg and salt.
3. In another bowl, whisk together eggs, honey, yoghurt and oil, then stir through the banana.
4. Add wet ingredients to dry ingredients and mix until combined.
5. Spoon into a greased muffin pan, top with rolled oats if desired.
6. Place in oven and bake for 15-18 minutes, or until a skewer comes out clean.
7. Take out of the oven and allow to rest for 5 minutes before turning out onto a wire cooling rack.

Enjoy!

High Protein Muffins These muffins are a great snack, being high in protein and free of sugar and wheat. Wholegrain spelt flour is much higher in protein than wheat which helps to increase the protein content of these muffins. Enjoy!

Ingredients

• 1 1/4 cups wholegrain spelt flour
• 1/4 cup plain protein powder (pea or rice protein works well)
• 3/4 cup rolled oats
• 2 tsp baking powder
• 1 tsp bicarb soda
• 1 tsp cinnamon
• 1/2 tsp sea salt
• 1/2 cup rice bran or macadamia oil
• 1/2 cup + 2 tbsp honey
• 1/2 cup organic plain yoghurt
• 3 small, or 2 large eggs

Directions

1. Preheat oven to 200 degrees celcius, and grease or line a 12 hole muffin tin.
2. In a large bowl, place all dry ingredients – flour, protein powder, oats, baking powder, bicarb, cinnamon and salt.
3. In another bowl, whisk together eggs, honey, yoghurt and oil.
4. Add wet ingredients to dry ingredients and mix until combined.
5. Spoon into greased muffin pan, top with rolled oats if desired.
6. Place in oven and bake for 15-18 minutes, or until a skewer comes out clean.
7. Take out of oven and allow to rest for 5 minutes before turning out onto a wire cooling rack.

Enjoy!

Labna is a cheese which is easily made from yoghurt. It has the benefits of containing good bacteria that is beneficial for your gut, and is easier to digest than most other cheeses.

You will need:

• Muslin cloth for hanging
• Pot or bowl to catch liquid
• Probiotic yogurt (preferably organic) – Jalna biodynamic is a good choice

Optional:

You can mix in pepper, herbs, chilli, garlic, or anything else you might like into the yogurt to make a flavoured labna.

Instructions:

1. Place the amount of yoghurt that you wish to make into cheese onto the muslin, then bunch the ends and hang to something with a bowl beneath it to catch the water (a pot with a lid can work well for this).
2. Leave overnight, or until cheese has become firm and most liquid has been drained
3. If you live in a warmer climate, you may need to hang it in the fridge
4. Store in a sterile airtight container in the fridge

Serving suggestions

• Rolled into small balls and tossed through a salad with baby spinach, roast pumpkin, capsicum and olive oil
• On ryevita or a cracker of your choice with smoked salmon and cracked pepper
• As a dip mixed with avocado, paprika, garlic and lemon juice served with carrot and celery sticks

This smoothie makes a great breakfast or snack, and takes minutes to prepare. It works best if you peel and freeze the banana, to give it a thicker consistency.

Ingredients:

• 1/4 cup Nuts (cashews, walnuts, almonds, etc.) 1 tbsp Lecithin granules (optional, not a raw ingredient)
• 1 rounded tbsp ground raw Cacao Nibs (grind in coffee grinder)
• 1 tbsp ground raw Cacao Powder 1/4 to 1/2 cup
• Water as needed
• 2 large peeled & frozen Bananas, sliced
• 1/4 to 1/2 cup additional Cold Water or as needed for consistency.

Directions

1. Grind nuts to a powder in blender
2. Add lecithin (if using)
3. Add cacao nibs and powder.
4. Add enough water to cover blades of blender and blend until smooth.
5. Add frozen banana slices and just enough water to blend.
6. Blend until smooth and creamy.
7. Scrape into a tall glass and drink immediately.

Enjoy!

Try these recipes to help fight the flu this winter!

Honey, lemon and ginger drink

Yes, an oldie but a goodie. For best results, stir the honey through once the drink is slightly cooled.

• 1/2 lemon
• 5 slices of fresh ginger
• 1 tsp of honey

Cut lemon into pieces, put in a mug and crush slightly to release the juice. Add sliced ginger and pour boiled water over the top. Add honey last when cool.

Sore throat tea and gargle

• Steep 1 tsp fresh or dried sage in one cup of hot water.
• Once slightly cooled add honey and 1/2 tsp slippery elm.
• Sip on the tea, gargling occasionally.

Immune boosting smoothie

High in vitamin C and bioflavonoids, this smoothie is both nutritious and delicious!
In a blender put:

• a handful of blueberries
• a handful of raspberries
• 1/4 red paw paw – chopped
• 1 kiwifruit – skin on
• the juice of 1/2 lime or lemon
• a little extra water
• a handful of ice
• 1 tsp or 1 broken capsule of probiotics (optional)

Blend until smooth

• Add water until desired consistency.
• Drink immediately.

For more information about colds and influenza, click here.

These muffins are free from, sugar, wheat and even dairy if you choose, but taste fantastic! They are a great source of calcium and fibre, so are great for kids lunchboxes or morning tea!

Makes 12

Ingredients:

• 250g pitted dates, roughly chopped
• 45g butter and 45g coconut oil (or 90g coconut oil for dairy free option)
• 1 1/4 cups water
• 1/2 tsp bicarb soda
• 1 cup white spelt flour
• 1 cup wholemeal spelt flour
• 3 tsp baking soda
• 1/2 cup dessicated coconut
• 1 1/2 tsp ground cinnamon
• 2 large bananas, mashed with a fork
• 2 eggs, beaten

Directions

1. Preheat oven to 180 degrees celcius. Grease muffin pan and set aside.
2. Place dates, butter/oil and water in a small saucepan and bring to the boil, stirring occasionally. Once boiling turn off, let cool slightly and add bicarb soda.
3. In a bowl, sift flour, baking soda and cinnamon, then stir in coconut. Make a well in the centre.
4. Add dates mixture, eggs and banana to the well and stir through until combined.
5. Spoon mixture into muffin pans. Bake for 25-30 minutes, or until you insert a skewer and it comes out clean.
6. Leave to rest for a few minutes, then turn out onto a cooling rack, or eat!

I love making these muffins! They are high in fibre and iron, sugar free and can be made without wheat and dairy too!

Ingredients

• 280g pitted prunes, roughly chopped (preservative free)
• 1 cup freshly squeezed orange juice
• Grated rind of 1 orange
• 1/4 cup water
• 1/4 vanilla pod, scraped or 1tsp natural vanilla essence
• 40g butter and 40g coconut oil (or you can use rice bran or macadamia oil)
• 1/2tsp bicarbonate soda (aluminium free)
• 1/4 cup rice milk
• 1tbsp honey
• 2 large or 3 small eggs, lightly beaten
• 2 cups wholegrain flour (wheat or spelt)
• 1/4 cup oat bran
• 3tsp baking soda

Directions:

1. Preheat oven to 190 degrees celcius and grease a 12 hole muffin tin with oil and flour.
2. In a small saucepan, place the prunes, orange juice and rind, vanilla,water and butter/oils. Bring to the boil then reduce heat and simmer for 3-4 minutes.
3. Turn off heat and allow to cool slightly, then add bicarbonate soda and stir through.
4. In a bowl, sift flour and baking soda. Add oat bran and make a well in the middle.
5. To the prune mix, add honey and rice milk. Stir through. Once the mix is cool enough to touch stir through egg yolks.
6. Add wet mix to dry ingredients in the bowl, and stir gently until well combined.
7. Spoon mix into muffin tray. Place in the oven and bake for20-30 minutes, or until you stick a skewer in and it comes out clean.
8. Remove from oven and let muffins sit in the tray for a few minutes, before removing and placing on a cooling rack.

TIP: If you are using rice bran or macadamia oil, add with the honey and rice milk, not at the start.

These Bliss Balls are a great treat, satisfying the sweet tooth without any added sugar! they are also packed with protein, low GI and taste great of course!

Ingredients:

• 1/2 cup dried fruit
• 1/2 cup macadamias
• 1/2 cup sunflower seeds
• 3/4 cup amaranth
• 2 tbsp unhulled tahini
• 1 tsp chlorella or spirulina powder
• 1 tbsp chia seeds
• Coconut or sesame seeds, for rolling

Directions:

1. In a small bowl, place dried fruit and enough hot water just to cover. Soak for at least 20 minutes.
2. In a food processor, place macadamia nuts ans sunflower seeds. Process until fine,with a crumb like consistency. Remove from processor and set aside.
3. Place the soaked dried fruit in the food processor, but keep the water aside, adding just a few drops. Process into a paste.
4. Add the tahini, chlorella and chia seeds and process until combined.
5. Add amaranth and crushed nuts and seeds into the food processor. On the lowest speed, mix until combined. If the mix is too dry add a little of the fruit water. if it looks too wet add some more amaranth.
6. Once combined remove blades from processor.
7. Place dessicated coconut or sesame seeds in a small bowl. Using your hands, roll a small amount of the mix between your palms into a ball. Coat with coconut.
8. Store in an airtight container in the fridge for up to 2 weeks.