Unless you’ve been living under a rock for the past five years, I’m certain you’ve heard about the many benefits of coconut oil.

What makes coconut oil special is its unique combination of fatty acids that have profound positive effects on health. These fats contain MCTs (Medium Chain Triglycerides) that are metabolised differently from other fatty acids; they go straight to the liver, where they are used as a quick source of energy. In turn, they increase energy expenditure compared to the same amount of calories from other fatty acids, potentially leading to significant weight loss if used regularly!

Another of the countless benefits of coconut oil is that it contains lauric acid, which is a natural antibacterial, antimicrobial and antifungal, which can kill bacteria, viruses and fungi, helping to starve off Infections. Yes, coconut oil is that powerful, yet natural and safe for external and internal use.

To reap the benefits of MCTs and lauric acid you can cook with coconut oil, enjoy fresh coconut flesh, add shredded or desiccated coconut to porridge, top smoothies with coconut flakes, eat coconut butter (also called creamed coconut) by the spoonful, use coconut milk as a dairy-alternative, add coconut cream to curries and bake with coconut flour for gluten-free treats.

I’m reviewing a new coconut on the block, Banaban Nourish Organic Extra Virgin Coconut Oil Powder. This soluble drink powder is made from 100% cold pressed air-dried certified organic coconut meat harvested in Fiji. It is raw, vegan, paleo and contains naturally occurring MCTs (50% lauric acid), 35% fibre and 16% protein. Pretty impressive!

It’s high in energy and ideal for active people or sport enthusiasts. It’s also an excellent supplement for children, elderly and people who need energy but are not eating enough.  For the lactose intolerant, it offers an alternative to other milk-based supplement powders.

To enjoy the many benefits of this versatile product, from a metabolism boost to improved digestion and increased immunity, simply add the powder to a glass of dairy-free milk, coconut water, fruit juice or water and drink up.

Nourish coconut oil powder is also a fantastic addition to your favourite smoothie. Fruit smoothies can be high in sugar so adding a healthy dose of good oil in an easy to digest form is a must to slow down sugar absorption by the body. For the same reason, I love to sprinkle some Nourish coconut oil powder over a bowl of my morning cereal.

Nature Pacific’s Banaban Nourish can be purchased at all good health food stores across Australia and online at www.naturepacific.com

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For the past few weeks I've had mint on my mind, just as I emerge from my long-standing sage phase.

When it comes to herbs mixing and mingling and adding a sprig or two into your diet both culinarily and medicinally can enhance not only your meals but also your health.  Herbs really are a dream come true in the kitchen.

You’ll frequently find me fraternizing with fennel due to its fragrant flavourings and anti-inflammatory and digestive capabilities, the oils stimulating secretion of digestive and gastric juices in the stomach and intestines, reducing inflammation and helping to fast-track the absorption of nutrients from your food.

Hob knobbing with a highly fragrant herb like basil can be a wholly wholesome experience.  Anti-bacterial basil is also a wonderful anti-inflammatory herb because of the eugenol component of its oils which can block the activity of an enzyme in the body called cyclooxygenase.  If you’ve ever taken non-steriodal over-the-counter anti-inflammatory medications (NSAIDS) such as aspirin and ibuprofen, they work in a similar way by inhibiting this enzyme. Basil is a wonderful herb for symptomatic relief of inflammatory conditions such as rheumatoid arthritis or inflammatory bowel conditions.

Harmonising with fresh herbs will offer you an insight into their prowess, releasing their beautiful perfumed flavours readily into your dishes.  The golden rule when cooking with herbs is fat first then herbs last.  If you’re known for getting your coriander confused with cumin alleviate your herbal haze with this wonderful reference guide includes all of the most common (and some uncommon) herbs and spices.

Quite often it’s easy to buy a bunch of herbs and use only a couple of leaves in a recipe, then shove them into the back of the fridge,  forgetting about them and finding them weeks later all limp and bedraggled.

When storing herbs, hardy herbs like rosemary, thyme and sage can stay aromatic for up to two weeks if you place them in the fridge, but do remember to keep them as dry as possible.  The warmest part of the fridge is generally the top shelf.

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Here I show you how to make the tasty and healthy Mint Choc Chip Smoothie from my brand new book - Supercharged Food: Eat Clean, Green and Vegetarian, you can read more about it here.

Move over activated almonds and bliss balls, this year I’m letting you in on some of my highly classified festive recipes so you can stage a splendid seasonal spread on Christmas Day.

Because balance is the key to my personal food philosophy, I won’t be rolling out any stodgy Christmas pudding or cake, rich mince pies, sugared jellies, or brandy sauce. You can however check out my Cranberry Fruit Pies which are delightfully scrumptious.

I’m offering you a parcel of Christmas recipes, delicious and simple to create just in time for the big day.  A merrimental collection of meals which can be piled high upon your festooned plate to form an anatomical and visual feast, encapsulating every colour of the celebratory rainbow.

If you haven’t ventured in yet, now is the perfect opportunity to get re-acquainted with your Christmas menu planning without so much of a hint of the word “Superfood”  🙂

THE STARTERS

Bite-sized appetizers are perfect to serve as guests arrive and dips such as my Hazelnut and Capsicum Pesto or Cashew and Basil Pesto are good to keep hungry guests pecking and snacking upon.

Salmon Pate is an elegant make-ahead starter to ease you into the Christmas day festivities.

Celery Leek and Thyme soup is a mellow and lightly flavoured bowl of deliciousness to keep the table light and summery.

If you’re looking for a salad option, cast your eyes to the picture above  to find an exciting combination I like to call my Over the Rainbow Salad, which comes from my new recipe book Eat Clean, Green and Vegetarian, or feast seasonally on a kale, strawberry, and avocado salad, both full of warm Christmas colours and perfect for a lighter option.

You can also bring a petty slaw to the table by serving a Daikon and Endive Salad with a creamy spiced dressing on the side.

THE MAIN

For an alternative to turkey or ham, buy an organic chicken and make this delicious garlic and rosemary chicken, bursting with flavour and warmth.

For something a little spicier you’ll love this Paprika, Garlic and Rosemary Chicken to make the Christmas table complete.  My friend and fellow yoga teacher who blogs over at Lilapud came up with this deliciously spiced combo.

Paprika, Garlic and Rosemary Chicken

Serves 6

Ingredients

• 2 tbs of gluten free flour
• 2 tsp paprika
• 1 tsp cayenne pepper
• 1 tsp black pepper
• 1/2 tsp Celtic sea salt
• 6 organic chicken thighs
• 6 organic chicken drumsticks
• 1 tbs avocado or Extra Virgin olive oil
• 1 1/2 cups of organic free range chicken stock
• 1/2 cup of apple cider vinegar
• 4-6 garlic cloves unpeeled
• 3 stalks of rosemary

Method

• Pre heat oven to 190 degrees Celsius
• Place flour, spices/seasoning in a large zip lock bag & shake to mix
• Add the chicken pieces and toss to coat
• Heat oil in a large, flameproof baking dish
• Shake off excess flour from chicken and add the pieces in batches to the hot pan to brown all over
• Once browned, place chicken back into the pan; add stock, apple cider vinegar, garlic and rosemary
• Bring to the boil then transfer to pre-heated oven, uncovered, for 40 minutes or until chicken is tender and cooked through
• Remove chicken from pan, cover to keep warm, and make a reduction by cooking the pan juices in the same dish over a medium heat, uncovered, for about 5 minutes or until the sauce thickens slightly
• Place chicken back to the pan and serve it at the table straight from the pan

Muffin Stuffing is a quick and easy stuffing recipe that looks great next door to the main meal.  I like to cook mine in a muffin pan with individual paper cases.

Makes 6 large or 12 small

Ingredients

• 500 gms ground pork, crumbled
• 4 tablespoons E V olive oil
• 1 large onion, chopped
• 2 garlic cloves minced
• 3/4 cup pine nuts or crushed nuts
• 2 sticks of celery ribs sliced finely
• 1 TBS dried sage, rosemary and thyme
• 2 TBS parsley chopped
• 1 TBS lemon zest
• 1 cup chicken stock or until a moist consistency
• 1 egg whisked
• 1/2 cup pre-cooked quinoa or brown rice
• 1/4 cup chopped parsley
• Fine sea salt and freshly ground black pepper

Method

• Preheat oven to 190 degrees Celsius
• Pre grease a 12 or large six cup muffin pan
• In a medium saucepan melt oil over medium heat add garlic, onion and celery, and cook until translucent then add pork, herbs, and lemon zest, and cook until pork is no longer pink
• Place rice or quinoa and nuts in a large bowl and mix in chicken stock and whisked egg then add contents of saucepan, season with salt and pepper and transfer to muffin pan, pressing mix in and baking in oven for 30 mins until golden brown and the top is crispy
• For best results serve warm!

Veggies to compliment chicken are some simply roasted pumpkin or sage mashed cauliflower as a light alternative to potatoes. For ease, slow cooked green beans can be popped on in the morning to simmer slowly on the stove.

DESSERT

You’ll love my Fool Proof Fruit Cake recipe which can be made simply and easily and with a minimum of fuss.  It’s a handy one to have at home for Christmas or bake then leave it in its baking paper and wrap it up in a pretty bow to take to your Christmas party.  You have my personal guarantee that everyone will be very impressed.

Supercharged Fruit Cake is a flexible feast for stress free festive entertaining. You can add in whatever dried or dehydrated fruit you have in your cupboard or try it with a combination of fruits depending upon your tastes, guaranteeing you a different experience each time you make it.

The richly dark and intense flavour means you’ll only need a small slither to be fully satisfied.

Your festive feast is sorted!  Now go and enjoy it  😀

Homemade pesto is so easy to whip up yourself, that you’ll soon be waving goodbye to the citric acid, preservatives, additives and the high-sodium hit that can accompany a large proportion of supermarket varieties.

I'm sharing a couple of pesto recipes from my brand new book Eat Clean Green and Vegetarian.

Red Capsicum and Hazelnut Pesto

WF  DF  GF  SF  VEG  VG

Makes 2 cups

Ingredients

• 1 1/2 red capsicums (peppers), seeds and membrane removed, chopped
• 3 garlic cloves, peeled and minced
• 2/3 cup basil leaves
• 1 tablespoon freshly grated ginger
• 2 tablespoons wheat-free tamari
• 1 tablespoon nutritional yeast flakes
• juice and zest of 1 lemon
• 1 tablespoon apple cider vinegar
• 135 g (43/4 oz/1 cup) lightly toasted hazelnuts
• 2 tablespoons cold-pressed extra virgin
  olive oil
• pinch of Celtic sea salt and freshly
  ground pepper

 Method

• Place all the ingredients in a food processor and whizz until it reaches the desired consistency.
• This pesto will keep in a sealed jar in the fridge for up to 4 days.

Supercharged Tip

For a delicious variation, try substituting the hazelnuts with blanched almonds, or sunflower seeds and pepitas (pumpkin seeds).

Basil Pesto

WF  DF  GF  SF  VEG  VG

Makes 1 cup

Pesto with a twist! Basil is packed with iron and magnesium, which improves circulation, and the essential oil eugenol provides anti-inflammatory effects similar to that of aspirin, making it as good for you as it is delicious.

Ingredients

• 160 g (53/4 oz/1 cup) blanched almonds
• 2 garlic cloves, peeled
• 2 large handfuls of basil leaves
• 80 ml (21/2 fl oz/1/3 cup) cold-pressed extra virgin olive oil
• 1 tablespoon freshly squeezed lemon juice
• 2 tablespoons nutritional yeast flakes
• small pinch of Celtic sea salt

 Method

• Place the almonds in a food processor and whizz until fine. Add the garlic and pulse, then add the basil and whizz again. With the motor running, slowly drizzle in the olive oil until you have the desired consistency, then add the lemon juice, yeast flakes and salt.
• This pesto will keep in a sealed container in the fridge for up to 1 week and can be refreshed with an extra splash of extra virgin olive oil.

If you’re on the hunt for a cool down recipe to keep the kids happy this summer, there’s nothing more refreshing than a splice ice-block.  This tastes-like-summer treat is made with an infusion of creamy avocado, spinach and banana, making it a more nutritious layered swirl of thirst quenching goodness minus the artificial flavours and colours.

This energising recipe comes straight out of the pages of Sarah Wilson’s I Quit Sugar Kids Cookbook, now available as a print edition. Earlier this year I reviewed the original e-book version and suggested trying out Sarah’s version of another Australian favourite The Bounty Bar which is a good-for-you recipe for the whole family and one that I make regularly.

The original e-book has since been updated with the addition of a whole lot more sugar-free recipes and released in a hard copy format. The sugar free Kids Cookbook has over 85 recipes to make delicious sweet and savoury foods, aimed at giving kids nutritious meals that don’t compromise on flavour or promote the dreaded artificial sugar high.

In the book you’ll discover a huge variety of recipes with an easy to read layout, separating recipes into chapters such as “Breakfast for Brain Power”, “Let’s Party” and “Grab n’ Run”.  A handy chapter for parents of school-agers is “Lunch Box Ideas and Snacks” packed with recipes to ensure your child’s lunchbox is the envy of all their school friends.  You’ll find some convenient suggestions about how to navigate school canteen menus, ensuring you and your kids make positive and beneficial choices.

Another great part of the I Quit Sugar Kids Cookbook is a section on tips and tricks for getting your child to help in the cooking process and growing ingredients. I’m a firm believer in teaching kids where their food comes from and how it’s made to ensure they begin healthy habits from an early age. I also talk about it in my Supercharged Food for Kids Book.  Why not include your kids when making one of these recipes, because you ever know, you could be nurturing a budding chef!

I Quit Sugar Kids Cookbook can be found online and at $24.99 it’s a good value for money addition to your recipe book shelf and one that can be used time and time again.

Aussie Splice Blocks

Makes: 8-12

Preparation time: 4 hours

Ingredients

Green Layer:

• 1/2 avocado
• 1 cup spinach
• 1 banana
• 1 cup coconut water

Gold Layer:

• 400 ml can coconut cream
• 1 tablespoon rice malt syrup
• 1 cup diced, frozen mango

Method

1. Blend all ingredients for green layer in a high-powered blender. Pour mixture into Popsicle moulds halfway; freeze for 1-2 hours until firm.
2. Blend all ingredients for gold layer in a high-powered blender. Pour mixture into moulds on top of green layer; freeze for a further 1-2 hours until popsicles are frozen.