Jo Holden

Functional Medicine Health Coach

Archives for March 2017

ROASTED BARRAMUNDI FILLETS WITH TOMATO, OLIVES AND ANCHOVIES

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ROASTED BARRAMUNDI FILLETS WITH TOMATO, OLIVES AND ANCHOVIES

Jo Holden
Roasted Barramundi fillets with Tomato, Olives and Anchovies is easy to prepare and so delicious! It can go straight in the oven or you can make parcels with baking paper which you can then serve in!
Print Recipe
Prep Time 20 mins
Cook Time 20 mins
Total Time 40 mins
Servings 2 servings

Ingredients
  

  • 2 fillets Barramundi or other white fish such as mackerel, sustainably sourced if possible
  • 2 tsp. coconut or olive oil
  • 2 tsp. fish seasoning
  • 2 cloves garlic finely chopped
  • 1/4 cup cherry tomatoes finely chopped
  • 1/4 cup black olives finely chopped
  • 4-6 anchovy fillets just leave out if you don't like them!
  • 1 tbsp. lemon zest
  • 1 tbsp. lemon juice zest the lemon first, then squeeze the juice
  • Handful of finely chopped fresh parsley or coriander
  • Sea salt and pepper to taste

Instructions
 

  • Preheat the oven to 200C.
  • Cut baking paper into 50cm squares and place on baking sheet..
  • Rub both sides of the fish with the oil and either put on a roasting dish or onto the baking paper squares.
  • Stir the garlic, tomatoes, olives, lemon juice and zest and season.
  • Pour on and around fish and then place anchovies on top.
  • If making a parcel, seal up the edges.
  • The parcel will take 18-20 minutes and roasting without baking paper will take 10-15 minutes.
  • Serve with the fresh parsley or coriander sprinkled over with plenty of greens and cauliflower rice, quinoa or brown rice if desired.

Roasted Barramundi fillets with Tomato, Olives and Anchovies is easy to prepare and so delicious!

 

CHICKEN TINOLA

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CHICKEN TINOLA

Jo Holden
This Chicken Tinola soup is great for restoring your health and is wonderfully nourishing for the gut. Homemade meat stock provides collagen which can heal the gut lining. Soak the juices up with quinoa or brown rice if desired
Print Recipe
Prep Time 10 mins
Cook Time 40 mins
Total Time 50 mins

Ingredients
  

  • 8 pieces of chicken thighs, legs, breast
  • 6 carrots chopped
  • 2 leeks chopped
  • 3 courgettes chopped
  • 1 cabbage or kale shredded
  • 1 onion diced
  • 8 garlic cloves diced
  • A good thumb size piece of fresh root ginger diced or grated
  • 2 litres stock preferably homemade
  • 4 tbsp. tamari
  • 4 tbsp. lemon juice
  • Sea salt and pepper
  • 2 tbsp. coconut oil

Instructions
 

  • Heat the oil in a saucepan and gently cook the onion, garlic and ginger until soft.
  • Add the chicken, carrots, leeks and stock and bring to the boil.
  • Reduce the heat and simmer for 30 minutes.
  • Add the courgette and continue simmering for a further 10 minutes.
  • If you would like it to be a little thicker, mix together a tsp. of arrowroot with a little water and stir through.
  • Add the cabbage or kale and turn off the heat.
  • Now stir in the tamari, lemon juice and season to taste.

 

RED CABBAGE AND BEETROOT RAW SAUERKRAUT

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This red cabbage and beetroot raw sauerkraut makes a superb accompaniment to any meal.  It is full of beneficial enzymes and probiotic bacteria.

And I just happen to sell my own home made jars of it!

In this raw sauerkraut you have copious amounts of beneficial microbes that are extremely important for your health, as they help balance your intestinal flora and boost your immunity. The added addition of beetroot to support detoxification make this one of the best superfoods you can eat and at a very reasonable price!

Also, if you like white cabbage and carrots… look no further!

Utterly gorgeous!

raw sauerkraut

 

 

RED CABBAGE AND BEETROOT RAW SAUERKRAUT

Jo Holden
This red cabbage and beetroot raw sauerkraut makes a superb accompaniment to any meal.  It is full of beneficial enzymes and probiotic bacteria. And I just happen to sell my own home made jars of it! In this raw sauerkraut you have copious amounts of beneficial microbes that are extremely important for your health, as they help balance your intestinal flora and boost your immunity. The added addition of beetroot to support detoxification make this one of the best superfoods you can eat and at a very reasonable price!
Print Recipe Pin Recipe
Prep Time 20 mins
Cook Time 20 mins
Total Time 40 mins
Servings 1 litre

Ingredients
  

  • 1 red cabbage finely chopped
  • 2 beetroot grated
  • 1 ripe pear or apple peeled and chopped
  • 2 tsp. fennel or caraway seeds
  • 5 " piece of ginger peeled and grated
  • 2 tsp. sea salt
  • 2 tbsp. raw apple cider vinegar

Instructions
 

  • Put everything in a large bowl, except the apple cider vinegar and massage the mixture using your hands for 10-15 minutes, until plenty of liquid (the brine) has been released.
  • Add the apple cider vinegar and transfer the mixture to a 1 litre sterilized sealable glass jar.
  • Press the mixture down firmly, allowing the vegetables to be covered in the brine.
  • If the juices do not cover the mixture you can add a little salted water (using 1/2 tsp. sea salt for 1/2 cup water)
  • Cover the jar and allow to ferment for 1-4 weeks depending on the temperature of your room.
  • If it is slightly sour, it is ready.
  • Store in the fridge for up to 6 months.

BIRCHER MUESLI

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This Bircher muesli is so easy to make and can be adapted to what you like or have handy in your cupboard. Just prepare the night before for an instant, nutritious, creamy, delicious breakfast.

bircher muesli

Bircher Muesli

Jo Holden
This Bircher Muesli is so easy to make and adapt to what you like or have in your cupboard. Just prepare the night before for an instant, creamy, delicious breakfast.
Print Recipe Pin Recipe
Prep Time 5 mins
Total Time 5 mins

Ingredients
  

  • 1 cup of oats
  • 1 banana or 1 tsp. maple syrup or raw honey or none at all!
  • 1 1/2 cups almond milk
  • 1 tbsp. chia seeds
  • A handful of sunflower seeds
  • A handful of pumpkin seeds
  • 1/2 cup berries

Instructions
 

  • Mash the banana in a bowl.
  • Add all the other ingredients and stir together.
  • Place in the fridge, to thicken overnight and enjoy for breakfast.

 

MINT CHOCOLATE CHIP AVOCADO ICE CREAM

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This mint chocolate chip avocado ice cream is a simple, healthy and delicious treat.  As with my chocolate avocado mousse, it’s a great way of getting the kids to enjoy avocados!

Avocados are a high fibre food, packed with healthy fats and rich in minerals especially magnesium and potassium. They improve our heart health, hormone balance and digestive health and much much more….a truly amazing food!

Yum!

MINT CHOCOLATE CHIP AVOCADO ICE CREAM

MINT CHOCOLATE CHIP AVOCADO ICE CREAM

MINT CHOCOLATE CHIP AVOCADO ICECREAM

Jo Holden
A nutritious, nourishing and very delicious icecream!
Print Recipe
Prep Time 10 mins
Total Time 10 mins
Servings 4 servings

Ingredients
  

  • 2 ripe avocados
  • 1 cup coconut milk
  • 1/2 tsp. peppermint extract
  • 1 handful fresh mint leaves optional
  • 2 tbsp xylitol coconut syrup or maple syrup (to taste, depending on how sweet you like it)
  • 2 tbsp. cacao powder
  • 1/3 cup dark chocolate chips minimum 60% cacao
  • 1 tbsp. green superfood powder optional

Instructions
 

  • Put all the ingredients, except the chocolate chips, into a blender and process until smooth.
  • Stir in the chocolate chips.
  • Pour into a freezer container and leave in the freezer, stirring every 2 hours, until it has frozen to how you like it.

 

BAKED SALMON WITH A SPICY MISO SAUCE

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This baked salmon with a spicy miso sauce is rich in omega 3 fatty acids and vitamin D from the salmon…great for our brain, heart, bones and joints and endless other health benefits. Miso is full of beneficial probiotics and antioxidants..helping digestion and our immune system. A super healthy and flavoursome combination! Perfect with quinoa or cauliflower rice to soak up the miso sauce. Serve with plenty of greens!

BAKED SALMON WITH A SPICY MISO SAUCE

BAKED SALMON WITH A SPICY MISO SAUCE

Jo Holden
This baked salmon with a spicy miso sauce is rich in omega 3 fatty acids and vitamin D from the salmon...great for our brain, heart, bones and joints and endless other health benefits. Miso is full of beneficial probiotics and antioxidants..helping digestion and our immune system. A super healthy and flavoursome combination! Perfect with quinoa or cauliflower rice to soak up the miso sauce. Serve with plenty of greens!
Print Recipe
Prep Time 10 mins
Cook Time 20 mins
Total Time 30 mins
Course Main Course, Mains

Ingredients
  

  • 2 Salmon fillets preferably wild
  • 2 tsp.coconut oil
  • Grated garlic and ginger optional
  • Sea salt and black pepper
  • 1 tbsp. miso sauce unpasteurised
  • 1-2 tsp. maple syrup or other natural sweetener
  • 4 tbsp. lemon juice
  • A pinch of chilli powder or dash of tamari to taste

Instructions
 

  • Preheat the oven to 190C.
  • Massage the salmon with coconut oil and seasoning.
  • Place skin side up in your baking dish and bake for about 20 minutes.
  • While it is cooking, you can make the sauce and prepare your greens. This dish is great with cauliflower rice or quinoa, steamed broccoli and fresh baby spinach.
  • Shake all the ingredients of the miso sauce in a jam jar and pour over the fish when you are serving.

 

HOMEMADE COCONUT MILK FROM DRY SHREDDED COCONUT

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HOMEMADE COCONUT MILK FROM SHREDDED COCONUT

Jo Holden
Print Recipe
Prep Time 10 mins
Total Time 10 mins
Servings 4 cups

Ingredients
  

  • 4 cups of water
  • 2 cups of unsweetened shredded coconut

Instructions
 

  • Heat the water, but do not boil. It should be hot, but not scalding.
  • Put the coconut in your blender with the water.
  • Blend on high for several minutes until thick and creamy.
  • Pour through a cheesecloth on a sieve or a nut milk bag.
  • Sore in an airtight container in the fridge for 3-4 days or for longer in the freezer.
  • Shake before using as the "cream" of the coconut milk may separate on the top.

 

HOMEMADE COCONUT MILK FROM FRESH COCONUT

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HOMEMADE COCONUT MILK FROM FRESH COCONUT

Jo Holden
Print Recipe
Prep Time 10 mins
Total Time 10 mins
Servings 2 cups

Ingredients
  

  • The flesh and water from one fresh coconut
  • 1 + 1/2 cup plain filtered water

Instructions
 

  • Add coconut flesh, coconut water and 1 cup water to your blender.
  • Process on the highest possible speed for 5 to 10 minutes.
  • When you feel the coconut has given all it has to give, transfer the liquid to a fine mesh sieve thats been lined with cheesecloth or a nut milk bag.
  • Squeeze the contents until you cant get another drop out. You can discard the very dry shredded coconut.
  • Transfer your coconut milk to an airtight glass jar or container and keep refrigerated for up to 5 days or keep for longer in the freezer.
  • If stored, shake well before use as the "cream" of the coconut milk may separate on the top.

 

PUMPKIN AND GINGER SOUP

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This delicious Pumpkin and Ginger Soup is both comforting and warming.  The pumpkin can also easily be replaced with butternut squash.

PUMPKIN GINGER CARROT SOUP

 

PUMPKIN AND GINGER SOUP

Jo Holden
This Pumpkin and Ginger Soup is both comforting and warming. The pumpkin can also easily be replaced with butternut squash.
Print Recipe Pin Recipe
Prep Time 10 mins
Cook Time 10 mins
Total Time 20 mins

Ingredients
  

  • 500 g pumpkin peeled, deseeded and cut into chunks
  • 2 carrots finely chopped (optional)
  • 2 celery stalks thinly sliced
  • 2 tbsp. coconut oil
  • 1-2 garlic cloves crushed
  • 30 g or 2” cube piece of ginger finely chopped
  • 1 onion finely chopped
  • 300 ml homemade stock
  • 200 ml coconut milk
  • 2 large handfuls of fresh coriander

Instructions
 

  • Heat the coconut oil in a saucepan and cook the onion, celery, ginger and garlic until soft.
  • Add the pumpkin, carrot, if using and stock and carry on cooking until soft.
  • Stir through the coconut milk and coriander (saving some to sprinkle on the top) and process until smooth.
  • Season with sea salt and pepper and fresh coriander on top.

 

RAW GRANOLA BAR

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This raw granola bar is great as a speedy breakfast or for when you are on the go!

raw granola bar

 

RAW GRANOLA BAR

Jo Holden
Print Recipe
Prep Time 15 mins
Total Time 15 mins
Servings 8 -10 bars

Ingredients
  

  • 1 1/2 cups gluten free rolled oats
  • 1/2 cup nut butter
  • 1/4 cup dried cherries / goji berries
  • 1/4 cup flax or chia seed ground
  • 1 cup nuts of choice crushed
  • 1/2 cup pumpkin seeds
  • 1/2 cup sunflower seeds
  • 1/3 cup raw honey or maple syrup
  • 1/2 cup pureed apple. mashed banana or coconut oil
  • 1 tbsp. vanilla optional - if using coconut oil

Instructions
 

  • Line a 8x8" baking tray with baking paper.
  • In a large mixing bowl add all the ingredients and mix thoroughly.
  • Press the mixture firmly into the baking pan and place in fridge or freezer until the mixture sets.
  • Cut into bars and store in fridge for up to 1 week or in the freezer.

 

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