Cacao Almond Smoothie

Ingredients

1 cup (220g/7.8oz) ice
1 banana
5 dates
2 Tbsp almonds
1 Tbsp cacao nibs, plus extra
to serve
1 Tbsp cacao powder
1 tsp ground cinnamon
pinch of Himalayan sea salt
12⁄3 cups (400ml) filtered water

Method

Place all ingredients in a high-speed blender and blend on high for 2–3 minutes until smooth. Pour into a serving glass and serve with a sprinkle of cacao nibs on top.

Makes 500ml, Serves 2 (or 1 for breakfast)

Recipe from LOVE, By Olivia

Intermittent Fasting and 8 Ways to Support Longevity

Intermitted fasting or fasting mimicking diet have become a hot topic over the last couple of years. Fasting has been used for centuries for healing purposes and part of religious or spiritual practices to deepen your connection to spirit or God.

For a lot of people, the thought of fasting seems extreme and challenging. It takes a lot of commitment and support to do proper water fasting for 3 to 5 days. However, recent research is showing that intermitted fasting or fasting mimicking diet creates similar results to water fasting. When we fast it gives the body a chance to heal and repair. It is being used for healing chronic illnesses as well as part of treatment plans for cancer.

The research is showing by simply reducing the time period for eating during the day and increasing the fasting period overnight has a huge impact in longevity and optimal health. For intermitted fasting you fast for between 12 and 16 hours overnight. This would be like stopping eating after dinner at 7 pm and then not eating breakfast until 9 am in the morning. This time period would be fasting for 14 hours.

Top tips based on the research from Dr Valter Longo, PhD the director of the Longevity Institute USC:

1. Eat a mostly vegan diet with some fish. Minimise bad fats (from animal products and dairy) and sugars, and maximising good facts (like nuts and seeds) and complex carbohydrates (like vegetables, beans, lentils and whole grains). During the eating window it is about getting optimal nutrition into the body that is easy to digest.

2. During the eating window it is best to eat twice a day plus a snack unless your weight or muscle mass is low and then it would be three meals plus a snack. During ageing the body requires more protein to maintain muscle mass.

3. Exercise is also important for longevity. Walk fast for one hour getting your heart rate up, alongside doing some sort of weight training or weight-bearing exercises can help to build bone density and maintain muscle mass especially as you age.

4. To be nourished in the modern day world vitamins and minerals supplements can be helpful as our soil no longer provides certain nutrients. Nutrients and minerals are important for bodies repair, replacement, and defence system to boost immunity.

5. When planning our meals we quite often eat the same things from day to day. However, to provide the right required nutrients for the body we need to eat a variety of foods that are in season. It is helpful to eat foods that is are locally grown.

6. Eat the table of your ancestors by choosing foods that would be common to your ethnicity. Ie - Asian countries traditionally would not have a lot of dairy in their diet and when they try to follow a western diet it causes a lot of health problems for them leading to autoimmune conditions.

7. Time restricted eating restrict your eating to 11 to 16 hours. Shorter periods of feeding have been shown to have an positive effect in promoting health and longevity.

8. For optimal health you can also follow the practice of periodic prolonged fasting which would be the more traditional way of fasting. This would be undergoing a water fast or calorie restricted diet for five days. This is known to have remarkable effects on disease risk factors and optimisation of health and longevity.

Beetroot 'Risotto' with Wasabi Cream

This is one of my favourite summer recipes. Its tasty, light and nourishing, and with the hint of wasabi it really spices things up a little.

Olivia x

Recipe from Love By Olivia

INGREDIENTS

WASABI CREAM
1 cup (135g/4.8oz) cashews, soaked (see page 12)
1⁄2 cup (125ml) filtered water
1 tsp wasabi powder
1 Tbsp rice malt syrup
juice of 1 lemon

BEETROOT RISOTTO
4 parsnips
2 large beetroots
3 Tbsp finely chopped chives 1 clove garlic, minced
1 tsp Himalayan sea salt
1 tsp freshly ground black pepper 1 tsp kelp powder
1 Tbsp miso paste
5 Tbsp sesame oil

GARNISH microherbs

METHOD

To make the wasabi cream, place all ingredients in a high-speed blender, and blend on high until smooth. Pour wasabi cream into a jug and set aside.

To make the risotto, peel the parsnips and beetroots, trim off the tops and bottoms and discard. Chop vegetables into pieces and place in a food processor. Process on medium until vegetables form a rice-like consistency, then place the ‘risotto rice’ into a bowl. Add the chives, garlic, sea salt, pepper, kelp powder, miso paste and sesame oil and mix thoroughly.

Place the risotto into short tumblers and press down firmly. Place your serving plate on top of the tumbler, and carefully flip so that the risotto falls onto the plate in a moulded form. Garnish with microherbs of your choice. Drizzle the wasabi cream around the outside of the risotto.

Serves 2

Maple Baby Carrots

These little carrots are wonderful for snacking on — they’re nutritious and taste amazing! They’re also great for entertaining and kids love them. I usually make up a batch on Sunday and leave them soaking throughout the week in the fridge. You don’t need to use baby carrots in this recipe; you can use carrot sticks or celery.

Hope you enjoy! Find more recipes over at Olivia Scott

INGREDIENTS

1 clove garlic
1 thumb fresh ginger
3 Tbsp maple syrup
1⁄3 cup (83ml) tamari
3 Tbsp extra virgin olive oil
25 baby carrots
1 cup Cashew & Capsicum Dip (optional, see page 126)

METHOD

Place all ingredients except carrots in a high-speed blender and blend until smooth. Place the carrots in a shallow dish or container, pour the mixture over them and massage with your hands. Leave to marinate for at least 3 hours. Serve on their own or with Cashew & Capsicum Dip. Store, refrigerated, for up to one week.

Heirloom Tomato Carpaccio

From The Raw Kitchen Cookbook by Olivia Scott

Heirloom Tomato Carpaccio

I adore this summer recipe! There’s nothing better than fresh, ripe juicy tomotoes enjoyed with a well seasoned guacamole. Feel free to add fresh mozzarella or some protein (I love adding pan fried Tempeh) to turn this into a delicious summer dinner.

Olivia x

Recipe from Love, By Olivia

INGREDIENTS

4 large heirloom tomatoes
10 cherry tomatoes
4 Tbsp extra virgin olive oil
2 tsp Himalayan sea salt
2 tsp freshly ground black pepper, plus extra to serve
flesh of 2 avocados
juice of 2 lemons

METHOD

Using a serrated knife or mandolin, cut heirloom tomatoes into thin slices. Arrange in bowls, layering colours. Slice cherry tomatoes and arrange on top. Drizzle olive oil and 1 teaspoon each of salt and pepper over the tomatoes.

In a separate bowl, mash the avocado flesh with lemon juice and 1 teaspoon each of salt and pepper. When avocado is thoroughly mixed, dollop 2–3 tablespoons into the centre of each dish. Serve with basil leaves and extra pepper, to taste.

Serves 2 as a main, or 4 as a side

Carrot, Lime and Coconut Slaw

Olivia Scott from Love By Olivia shares her recipe for this delicious Carrot, Lime and Coconut Slaw.

INGREDIENTS

10 carrots, peeled and grated
1⁄2 cup (13g/0.5oz) mint leaves
1⁄2 cup (13g/0.5oz) coriander leaves
1⁄2 cup (50g/1.8oz) dried coconut chips, plus extra to garnish
1⁄2 cup (85g/3oz) currants

DRESSING
1⁄2 cup (125ml) coconut aminos juice of 2 limes
1⁄4 cup (65ml) extra virgin olive oil
juice and rind of 1 orange
1⁄2 cup (125ml) coconut milk
1⁄4 cup (50g/1.8oz) coconut sugar 1 thumb fresh ginger
1 clove garlic
1 tsp Himalayan sea salt

Method

In a bowl, combine carrot with mint, coriander, coconut chips and currants and set aside.

To make the dressing, place all ingredients in a high-speed blender and blend until smooth. Pour the dressing over the salad and mix thoroughly. Serve in bowls and garnish with some extra coconut chip.

Serves 4

Mango & Pineapple Chia Pudding

Recipe by Olivia Scott

Tropical Chia Pudding

INGREDIENTS

1 cup (250ml) coconut milk
1 cup (160g/5.6oz) chopped pineapple, plus extra to garnish flesh of 1 mango, plus extra to garnish
1⁄2 cup (125ml) filtered water
1⁄3 cup (100g/3.5oz) rice malt syrup
pinch of vanilla bean powder
1⁄3 cup (55g/1.9oz) chia seeds

METHOD

Place coconut milk, pineapple, mango, filtered water, rice malt syrup and vanilla bean powder in a high-speed blender, and blend on high until smooth.

Place chia seeds in a jar. Pour the blended liquid into the jar over the chia seeds and stir. Make sure there are no lumps of chia seeds at the bottom.

Refrigerate for at least 2 hours to set.

To serve, garnish with extra pineapple or mango.

Serves 2

Recipe by Olivia Scott from Love By Olivia

Coconut & Raspberry Bliss Balss

INGREDIENTS

1 cup (140g/4.9oz) sunflower seeds
1 cup (100g/3.5oz) desiccated coconut
1⁄3 cup (50g/1.7oz) chopped beetroot
1⁄3 cup (8g/0.3oz) freeze-dried raspberries
1⁄2 tsp Himalayan sea salt
1⁄2 tsp vanilla bean powder
3 Tbsp coconut oil
2 cups (320g/11.2oz) dates, soaked for 4 hours

COATING
1 cup (100g/3.5oz) desiccated coconut
1⁄4 cup (6g/0.2oz) freeze-dried raspberries

METHOD

Place the sunflower seeds, desiccated coconut, beetroot, freeze-dried raspberries, sea salt and vanilla bean powder and blend until fine. Add the coconut oil and blend until well mixed. Add the dates and blend on low until well combined. Pour mixture into a bowl and set aside.

Place the desiccated coconut and freeze-dried raspberries in a small bowl and mix with your hands, rubbing to combine the raspberry colour with the coconut. Take two tablespoons of the mixture and roll into a ball. Place in the raspberry coconut mixture and roll around to coat completely. Continue to do this until you have used up all the mixture. Store, refrigerated, in an airtight container for up to three weeks.

Makes 12

Creamy Corn, Coconut & Hazelnut Soup

Creamy Corn, Coconut & Hazelnut Soup

INGREDIENTS

2 cups (500ml) coconut milk
1 cup (250ml) filtered water
2 cups (400g/14oz) fresh corn kernels
1⁄3 cup (40g/1.5oz) hazelnuts, plus extra to serve
1 tsp dried turmeric
1 Tbsp salt
1 tsp freshly ground black pepper 1
4 sprigs of fresh dill, to serve

METHOD

Place all ingredients except dill in a high-speed blender and blend on medium for 2 minutes. Taste and add salt and pepper to your preference. To warm the soup, pour into a saucepan until simmering.. Pour into bowls and serve with some fresh dill and chopped hazelnuts on top.

Serves 4

Recipe from Love, By Olivia

Ginger and Goji Granola

Ginger and Goji Granola

Recipe from LOVE, By Olivia

INGREDIENTS

2 cups (330g/11.8oz) buckwheat, soaked (see page 11)
4 Tbsp maple syrup
2 tsp ground ginger
1 cup (140g/4.9oz) pumpkin seeds
1 cup (140g/4.9oz) sunflower seeds
1/2 cup (120g/4.2oz) goji berries
1 Tbsp white sesame seeds
1 Tbsp black sesame seeds

TO SERVE
2 Tbsp yoghurt of your choice

1 cup (250ml) Almond Mylk

Method

Strain the soaked buckwheat and rinse under clean, running water (until water runs clear). Place in a bowl, and mix with maple syrup, ground ginger, pumpkin seeds, sunflower seeds, goji berries, and white and black sesame seeds.

When the muesli is mixed thoroughly together, place on dehydrator trays that have been lined with baking paper and dehydrate for 12 hours, or until it has reached your preferred crunchiness. Store in a large airtight jar or container.

To serve, place 2⁄3 cup of muesli in each bowl and serve with yoghurt and Almond Mylk.

Makes 6 serves

Carrot, Cumin & Coriander Soup

Recipe from The Raw Kitchen Cookbook

INGREDIENTS

8 carrots, chopped
3 cups (750ml) coconut milk
3 tomatoes
1/4 Tbsp ground cumin
2 Tbsp coriander seeds
3 Tbsp miso paste
1 tsp salt
2 tsp freshly ground black pepper 2 Tbsp yoghurt, to serve
3⁄4 cup (21g/0.9oz) coriander leaves, plus extra to garnish

Method

Peel carrots and trim off the tops and bottoms. Chop into 2cm pieces and place in the high-speed blender. Add the rest of the ingredients to the blender. Blend on medium for 1–2 minutes or until preferred consistency is reached. Warm on stove top until slowly bubbling, stirring so that bottom doesn’t catch. Serve in bowls with a dollop of yoghurt and a sprig of coriander on top.

Serves 4

Recipe from Love By Olivia

Choc & Orange Mousse with Poached Pear

Rec

Poached Pear
1 pear
3 tbsp lemon juice
3 tbsp maple syrup

Mousse
Flesh of 1 avocado (or flesh of 1 mango)
2 bananas
1 cup Almond Mylk
2 Tbsp cacao powder
1 Tbsp coconut sugar
1 Tbsp coconut oil
pinch of vanilla bean powder
pinch of himalayan sea salt

Garnish
2 Tbsp pistachios
chopped 1 Tbsp orange zest

Method

To make the poached pear, place lemon juice and maple syrup in a bowl or glass that will also fit the pear. Peel then halve the pear and slice off the bottom. Place in the glass and refrigerate for at least 2 hours to marinate. ensure the pear is fully immersed in the liquid; if it isn’t, add more lemon juice or water.

To make the mousse, place avocado, bananas, Almond Mylk, cacao powder, coconut sugar, coconut oil, vanilla bean powder and sea salt in a blender and blend until smooth. Pour into two small bowls and place pear halves on top. Garnish with a sprinkle of pistachios and/or orange zest.

Serves 2

Recipe from Love By Olivia

The benefits of coconut yoghurt + recipe

Yoghurt is a traditional food in many cultures and is used as a probiotic for an abundance of beneficial bacteria, vitamins and minerals. Coconut yoghurt is a dairy alternative to traditional yoghurt (made from cows milk) and is made by culturing coconut milk (or flesh).

Coconut yoghurt is not only delicious, it is incredibly beneficial for our adding the right bacteria to our gut. In turn this strengthens our immune system, builds our bacterial communities and creates a more efficient bowel process. It helps us to breakdown food, absorb nutrients and eliminate waste.

RECIPE

Coconut yoghurt
Ingredients

1 can organic coconut milk (or flesh and water from 1 young thai coconut blended until smooth)
3 tbsp honey (or preferred sweetener)
2 probiotic capsules

Method

You will need either a dehydrator, hot water cupboard or warm environment to ensure your yoghurt will culture.

Pour your coconut milk into a jar, and empty the contents of the probiotic capsules into the jar and mix well. Place a clean tea towel over the top of the jar, and secure in place by tying string around the mouth of the jar.

Store the jar for 24 hours in a warm place. After 24 hours, check the yoghurt and stir further. Taste the yoghurt and check that it has started to culture – if you prefer a slight tangy taste – fasten lid on the jar and store in the fridge. Continue to culture yoghurt if you would prefer a stronger flavour. I usually find 24 hours is enough for me.

The yoghurt will store in the fridge for up to 1 week.

Breakfast Bowl

Serves 2

1 cup coconut yoghurt
6 tbsp honey or rice malt syrup (you may also sweeten with stevia if preferred)
2 tbsp pupmkin seeds
2 tbsp goji berries
4 tbsp boysenberry
Edible flowers to garnish
1 tbsp freeze dried raspberry (optional)

Olivia Scott from The Raw Kitchen

How to Build a Packageless Pantry

As we ease into the warmer months, you may feel the need to strip back the layers a little. A little cleansing, clearing of the wardrobe and perhaps slightly less conventional, a clearing out of the pantry. The pantry is surprisingly a place of major clutter for many people, it’s amazing what can hide in there.

So, what does a packageless pantry mean?

It basically involves a removing of all the unnecessary packets of plastic, foil and wraps and replacing everything with a jar or sealed container. This means everything is more organized and remains fresh for much longer. A pantry doesn’t have to be hidden, once it’s beautified you could have it on display and bring some life and inspiration to your kitchen.

But where to start?

1. Simplify

This crucial step involves pulling everything out of the pantry. Then it’s time to sort into piles of what to keep, what to compost or what to give away.

2. Repurpose & Clean

Gather all your empty jars and containers - fill your sink with hot soapy water, soak and scrub them, then lay them out to dry fully (crucial!). If you’re short on jars, visit your local second-hand store or GoodFor store and get yourself equipped with a new set. Remember after a good scrub, any old jar will suffice!

3. Empty & Refill

Next, empty out all opened packets, bags or boxes of food and transfer them into your shiny clean jars. Get rid of anything past its use-by date and work towards buying only what you need or use and then buy in bulk.

4. Label

Once you’ve filled your jars, it’s time to label them. There are many ways to do this, a white chalk pen works well on glass, paper tape & a vivid, otherwise investing in a label maker could be a good idea.

5. Organise

Now it’s time to fill your pantry. Start by dividing it into sections. Keep spuds and onions on the lower shelves in cane baskets or boxes. Then find space for your spice jars; spreads; grains and legumes; then oils and vinegars. This is where your creativity comes into play.

Now it’s time to find your local store where you can take your jars, bottles and containers and refill without a hassle. GoodFor is the ultimate spot for this, “BYO packaging” is standard store etiquette, otherwise they provide paper bags which you can fill, then empty into your jars at home, too easy.

All Golden Yogi Members now get 10% off when you shop in the GoodFor Takapuna store. Simply present your valid Golden Yogi members card at checkout.

YOUR NEW LOCAL:

GoodFor wholefoods refillery

360 Lake Road, Takapuna

Opening Hours:

Weekdays 10am - 7pm

Weekends 10am - 6pm

www.goodfor.co.nz

0800GOODFOR

Green Soup

Ingredients:

3 carrots

3 medium-large potatoes

5-6 courgettes

2 heads of broccoli

4 cups vegetable or chicken stock

Salt & pepper

Method:

Saute all the vegetables in 2-3 tablespoons olive oil in a large pot. Cover with vegetable or chicken stock (tastes better if you use use home-made stock but bought is fine too).

Simmer until cooked and then puree the soup in a blender or food processor. Taste and season accordingly with salt and pepper.

Super easy and delicious and full of vitamins. Enjoy! 🍵

This recipe will make a decent size pot of soup to serve 4 people. For a small batch start with 1 carrot, 1 potato, 1 head of broccoli and 2-3 courgettes.

Go Green Smoothie Guide

This amazing guide will head you in the right direction to delicious green smoothies. Happy smoothie making!

This infographic is a sample page from our Cleanse and Green Smoothie books.

Spinach & Quinoa Fritters

Ingredients

300g frozen spinach with the water squeezed out *Other leafy greens can be substituted or mixed with spinach

2 eggs OR Vegan egg substitute: mix 2 tbsp. chia seeds and 1 tbsp. flax seeds with 1/3 cup of water - *must allow the mixture to rest for 30 minutes before cooking

1 tbsp. psyllium husks

2 tbsp. chia seeds

1 cup uncooked quinoa

1 tsp. sea salt or Himalayan salt

Coconut oil or olive oil for frying

 

Method

1. Defrost the spinach and squeeze as much water out of the frozen spinach as you can, if using fresh spinach or any other leafy greens- lightly steam and then squeeze out the water. 

 2. Cook 1 cup of black or white quinoa in 2 cups (500 mls) of water with a pinch of Himalayan salt or Celtic sea salt, bring to a boil. Reduce the heat to a gentle simmer and gently cook for about 15 minutes, until you see rings form around the quinoa seeds. Set aside and mix with the spinach.

3. In a large bowl mix the quinoa, spinach with 1 tsp. salt, add 1 tbsp. of psyllium husks and stir well. Mix in the 2 eggs and chia seeds, stir to combine well. Allow this mixture to rest for 15 minutes before shaping into patties. I make mine between 6-8cm wide, which makes between 15-20 patties. 

Vegan Option

Add 2 tbsp. chia seeds and 1 tbsp. flax seeds to 1/3cup water in addition to the chia seeds and psyllium husks already mentioned in the recipe. Allow the mixture to sit for at least 30 minutes before shaping into patties and cooking.

 4. Heat your skillet, to a low to medium heat, add oil and place your patties in the pan.

Fry between 3-5minutes on each side or until golden brown. 

Serve with salad of your choice, sauerkraut, fresh vegetables or as a burger, or enjoy as a simple savoury snack. 

Blueberry & Cacao Bliss Balls

Ingredients

1 cup Dates (soaked)

1 Cup Almonds

1 Cup Walnuts

1/3 cup Cacao powder

1/2 cup Coconut flakes

1/3 cup Cacao nibs

1/8 tsp Sea Salt

3 Tbsp Coconut Oil (melted)

1 tsp Natural Vanilla Essence

1/3 cup Dried blueberries

1/2 cup Pistachios

METHOD

1. Grind up almonds, walnuts, coconut flakes in the food processor, then transfer to a bowl.

2.  Add dates, and coconut oil to food processor and process until it forms a thick paste.

3.  Add to food processor the ground nut mixture, cacao powder, vanilla, and sea salt. Process all ingredients together for a few minutes until the mixture forms a dough.

4.  Add blueberries, pistachios, and cacao nibs to the food processor and pulse until blended into the dough but still chunky to add texture and colour to the dough.

5. Shape into balls and store in the fridge until serving.

Servings: 15 - 20 bliss balls (remember to eat in moderation).

These little balls of delish went down an absolute treat at our recent Summer Solstice event!

Raw Raspberry Pie

BASE

Ingredients

1.5 cups Raw Almonds

1/3 cup Raw Cacao powder

1/4 cup Raw Cacao nibs

10 Dates

1 tsp Natural Vanilla Essence

1/8 tsp Sea Salt

Method

Grind almonds in the Food Processor.  Add remaining ingredients to the Food Processor and blend until all ingredients are combined.  Press into round cake tin (with removable base) that is lightly greased with coconut oil or lined with baking paper. 

FILLING

Ingredients

3 cup Cashew nuts (soaked overnight)

2 cups Fresh Almond milk

2 Tbsp Lemon juice

1/3 cup Honey

1.5 cups Raspberries (fresh or frozen)

3/4 cup Coconut oil (melted)

2 Tbsp Lecithin

Method

1.  Place jar of Coconut oil into a bowl of warm water to melt the oil into a liquid.

2. Add to blender all ingredients except the coconut oil, lecithin, and raspberries.  Blend until smooth and creamy.

3.  Add melted coconut oil and lecithin to blender.  Resume blending until smooth and creamy.

4. Cover the base of the pie with 1/2 cup raspberries.

5.  Pour half the filling into a bowl.  To the remaining filling in the blender add a cup of raspberries and blend until smooth. 

6.  Pour together the two jugs of filling into the base to make marble effect of raspberry and white filling.  Once all the filling has been poured into the base you can use a spoon to make pretty marble patterns on the top of the pie.

7.  Decorate the pie with raspberries on the top.  Place pie in the freezer to set.  Once the pie has set firm move into the fridge.

Serve and enjoy. Please note this pie will keep for at least 4 days when stored covered in the fridge.

Berry Chia Pudding

Ingredients

1 cup chia seeds

4 cups almond milk (fresh)

1 teaspoon vanilla extract

3 pitted dates

500g Mixed Berries (frozen or fresh)

Method

Simply mix the ingredients together almond milk, vanilla, dates, and berries until smooth. Then add Chia seeds and blend together and then let them rest for a few moments. Pour into a large bowl. Stir the mixture well with a fork every five minutes or so. At first, it’ll seem far too liquidy, but over the course of thirty minutes the chia seeds will plump up, till the pudding resembles thick pudding consistency. Leave the pudding for several hours or overnight in the fridge to allow the chia seeds to fully soak and expand. The pudding can be stored in the fridge for 3-4 days.  Enjoy!