Jo Holden

Functional Medicine Health Coach

Bluberry Muffins

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blueberry muffins

Blueberry Muffins

Light and fluffy, gluten free and vegan
Print Recipe Pin Recipe
Prep Time 10 mins
Cook Time 25 mins
Course Healthy snack, Healthy treats
Cuisine Free From, Healthy Treats / Kids / Gluten Free
Servings 6

Ingredients
  

  • 100 g buckwheat flour
  • 80 g ground almonds
  • ½ tsp bicarbonate of soda
  • ½ tsp baking powder
  • 1 banana very ripe, mashed
  • 1 tsp vanilla extract
  • 100 ml honey or maple syrup
  • 150 g blueberries or chocolate chips

Instructions
 

  • Preheat your oven to 200C/180C fan and line a muffin tray with 6 paper cases.
  • Combine dry ingredients in a bowl.
  • In a separate bowl combine the rest of the ingredients and combine with the dry mixture.
  • Divide the mixture evenly between the 6 muffin cases. Bake for 20-25 minutes, or until a skewer inserted comes out clean. Remove from the oven and leave on a wire rack to cool.

SUPER SEED LOAF

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This is a fantastic alternative to conventional bread with a powerful punch of vitamins, minerals and omega 3 fatty acids and full of healthy protein.
Slice and pop in the freezer to have anytime. Delicious with nut butters, mashed avocado or with a poached egg in the morning.

 

SUPER SEED LOAF

Jo Holden
This is a fantastic alternative to conventional bread with a powerful punch of vitamins, minerals and omega 3 fatty acids and full of healthy protein. Slice and pop in the freezer to have anytime. Delicious with nut butters, mashed avocado or with a poached egg in the morning.
Print Recipe
Prep Time 20 mins
Cook Time 40 mins
Total Time 1 hr
Servings 1 lb loaf

Ingredients
  

  • 120 g ground almonds
  • 100 g sunflower seeds
  • 100 g pumpkin seeds
  • 75 g seseme seeds
  • 30 g chia seeds
  • 1/2 teaspoon sea salt
  • 5 free range eggs
  • 75 ml unsweetened almond milk

Instructions
 

  • Preheat the oven to 180C/350F and line a loaf tin with parchment paper.
  • Combine the ground almonds, sunflower seeds,pumpkin seeds, sesame seeds, chia seeds and salt in a bowl.
  • In a separate bowl whisk the eggs with the almond milk and slowly combine the wet and the dry ingredients and stir well.
  • pour the mixture into the lined tin and bake for 40 minutes, until it rises and is golden and firm to the touch.
  • Allow to cool on a wire rack.

 

RAW PALEO NUT BAR

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These raw paleo nut bars are perfect for a snack or for breakfast – full of protein, healthy fats, vitamins and minerals and minimum natural sugars giving you long lasting energy and balanced sugar levels.

 

 

RAW PALEO NUT BAR

Jo Holden
These raw paleo nut bars are perfect for a snack or for breakfast - full of protein and healthy fats and natural sugars giving you long lasting energy and balanced sugar levels.
Print Recipe Pin Recipe
Prep Time 20 mins
Total Time 20 mins
Servings 15

Ingredients
  

  • 1 cup walnuts soaked and activated
  • ½ cup cashews soaked and activated
  • ½ cup almonds soaked and activated
  • 1 cup sunflower and pumpkin seeds soaked and activated
  • ½ cup almond meal
  • ½ cup dried shredded coconut
  • ½ cup coconut oil
  • ½ cup almond butter
  • ¼ cup raw honey or other natural sweetener like Lakanto Monfruit sweetenr or stevia
  • ½-1 teaspoon vanilla extract or powder
  • ¼ teaspoon sea salt
  • 1 cup dried cranberries gojis, blueberries or 65% cacao chips

Instructions
 

  • Add nuts and seeds to a food processor and pulse until they are coarsely ground.
  • Place in a bowl and stir in the almond meal and shredded coconut.
  • Gently melt the coconut oil and almond butter in a saucepan over a low heat. Stir in the honey, vanilla, sea salt and then pour over the dry mixture.
  • Add the dried fruit or choc chips and mix well.
  • Spoon into a tray lined with parchment paper and smooth out.
  • Place in the fridge or freezer for 1-2 hours.
  • Once it is set, cut into slices and store in an airtight container for up to a week in the fridge or for longer in the freezer.

 

QUINOA PANCAKES

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QUINOA PANCAKES

Jo Holden
These quinoa pancakes are perfect for a gluten free, paleo or nut free diet. Top with fresh berries and banana.
Print Recipe
Prep Time 10 mins
Cook Time 5 mins
Total Time 15 mins
Servings 6

Ingredients
  

  • 2 cups quinoa flour
  • 2 tablespoon honey or other natural sweetener
  • 2 tablespoon baking powder
  • 2 teaspoon cinnamon powder
  • 2 eggs or flax/chia eggs
  • 1 1/2 cups non dairy milk
  • 2 tablespoons coconut oil

Instructions
 

  • Stir all the dry ingredients together.
  • Stir the wet and mix altogether until combined.
  • Add the coconut oil to a pan on a medium heat and scoop out 1/4 cup of mixture and cook until small bubbles begin to form on the surface.
  • Flip over and cook the other side for 1-2 minutes.

 

GOJI GRANOLA

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This goji granola is nutty and crunchy and delicious with almond milk and fresh berries.

goji granola

GOJI GRANOLA

Jo Holden
This goji granola is nutty and crunchy and delicious with almond milk and fresh berries.
Print Recipe
Prep Time 10 mins
Cook Time 40 mins
Total Time 50 mins

Ingredients
  

  • 4 cups oats
  • 1 cup walnuts
  • 1/2 cup almonds
  • 1 cup pumpkin seeds
  • 1 cup sunflower seeds
  • 1/2 cup flax or chia seeds
  • 4 tablespoons coconut oil
  • 2 tablespoons coconut nectar honey or maple syrup
  • 4 teaspoons ground cinnamon
  • 1-2 teaspoons vanilla extract
  • 1 cup goji berries

Instructions
 

  • Preheat the oven to 160C
  • Place the nuts in a food processor and pulse until they are partially crushed. Add to a large bowl and stir with all the other dry ingredients, except the gojis and cinnamon.
  • Mix together the coconut oil, maple syrup, cinnamon and vanilla and stir into the dry ingredients.
  • Place on a baking tray and bake for 30-40 minutes until crunchy. Stir occasionally.
  • Remove from the oven, allow to cool and add in the goji berries.
  • Store in an airtight container.

 

CHOCOLATE MANGO CHIA PUDDING

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The combination of chocolate and mango in this chocolate mango chia pudding is delicious!

Cacao is an incredible source of antioxidants and full of magnesium and iron along with plenty of other minerals and is wonderful at elevating our mood and energy.

Chia is bursting with fibre, full of omega-3 which is a fantastic anti-inflammatory. It is also full of calcium so good for our bones and with iron and protein in it too, keeping us energised and satisfied for hours.

It is so creamy and so easy to make and is perfect for either breakfast or for a desert!

Check out my video below to see how it’s done!

chocolate mango chia pudding

[fvplayer src=”https://youtu.be/NyUAWg7tuE8″]

CHOCOLATE MANGO CHIA PUDDING

Jo Holden
The combination of chocolate and mango in this chocolate mango chia pudding is delicious! Cacao is an incredible source of antioxidants and full of magnesium and iron along with plenty of other minerals and is wonderful at elevating our mood and energy. Chia is bursting with fibre, full of omega-3 which is a fantastic anti-inflammatory. It is also full of calcium so good for our bones and with iron and protein in it too, keeping us energised and satisfied for hours. It is so creamy and so easy to make and is perfect for either breakfast or for a desert!
Print Recipe Pin Recipe
Prep Time 10 mins
Cook Time 4 hrs
Total Time 4 hrs 10 mins

Ingredients
  

  • Chocolate chia pudding:
  • 1 cup non dairy milk I use almond milk
  • 1-3 tbsp. raw honey or maple syrup
  • 3 tbsp. cacao powder
  • Shaved chocolate cacao nibs, fresh mango cut into cubes or some fresh mint - for garnish
  • Mango Chia pudding:
  • 1 ripe mango
  • 1/2 cup non dairy milk
  • 1 tbsp. chia seeds
  • 1 tsp. maple syrup or raw honey optional, depending on how sweet your mango is

Instructions
 

  • Chocolate pudding: Combine almond milk, chia seeds, raw honey or maple syrup and cacao and blend together.
  • Pour in a container and refrigerate to set, approximately 4 hours or overnight.
  • Mango pudding: Blend almond milk, chia, mango and sweetener if needed until smooth.
  • Pour this in another container and put into the fridge to join the chocolate pudding.
  • When they are ready stir them again.
  • In two glasses, alternatively layer the chocolate pudding and mango pudding.
  • Garnish with mango cubes or shaved chocolate and enjoy!

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.
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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.

 

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.

 

BREAKFAST SEED BARS

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These grain free breakfast seed bars are great for a speedy breakfast or for when you are on the move!

These grain-free bars are great for a speedy breakfast or for when you are on the moveBREAKFAST SEED BARS

Jo Holden
These grain-free bars are great for a speedy breakfast or for when you are on the move
Print Recipe
Prep Time 15 mins
Cook Time 30 mins
Total Time 45 mins
Servings 12 bars

Ingredients
  

  • 1/3 cup coconut oil
  • 2/3 cup almonds
  • 1 cup walnuts
  • 2 tbsp. desicatted coconut
  • 1 tbsp. lucuma powder optional
  • 1/2 tsp. baking soda
  • 1 tbsp. maca powder optional
  • 1-2 tsp. ground cinnamon
  • 1/2 cup pitted dates
  • 1/2 cup mixed seeds pumpkin, sunflower, seseme

Instructions
 

  • Preheat the oven to 180C. Grease and line a 9" baking tray with baking paper.
  • Put the almonds in a food processor with the walnuts, coconut, lucuma, baking soda, maca, cinnamon and dates and process until becomes fine.
  • Add the coconut oil and pulse in the seeds.
  • Spoon the mixture into the tray and press and smooth down. Bake for 25-30 minutes until golden. Leave to cool in the pan, then turn onto a board and cut into 12 bars.
  • Store in an airtight container for up to a week or freeze.

 

ACAI BERRY CHIA BOWL

By

This creamy acai berry chia bowl is my favourite breakfast. It’s so easy to make and cool and refreshing on a hot day.

Acai are rich, purple berries from Brazil and unbelievably high in antioxidants and so delicious!

They are also full of vitamin E which is important for our skin, and essential fatty acids too.

Chia seeds are so good for us! They are bursting with fibre, which keeps you energised and satisfied for hours, as well as omega-3 fatty acids, which are very anti-inflammatory and are amazing for our skin. They are also a brilliant source of calcium for strong bones, iron and protein for energy.

Chia seeds expand to ten times their original size when mixed with a liquid and they bind into a gel. They’re a good egg replacement and bind ingredients together really well. They are great for thickening things up such as in this recipe.

Both of these superfoods can be added to such a variety of foods! Enjoy!

Check out my video below to see how easy it is to make!

acai berry chia bowl

acai berry chia bowl

[fvplayer src=”https://youtu.be/y26HOh4iT_8″]

ACAI BERRY CHIA BOWL

Jo Holden
This creamy Acai berry chia bowl is my favourite breakfast. It's so easy to make and cool and refreshing on a hot day. Acai are rich, purple berries from Brazil and unbelievably high in antioxidants and so delicious! It's also full of vitamin E which is important for our skin, and essential fatty acids too. Chia are so good for us! They are bursting with fibre, which keeps you energised and satisfied for hours, as well as omega-3 fatty acids, which are very anti-inflammatory and are amazing for our skin. They are also a brilliant source of calcium for strong bones and iron and protein for energy. Chia expand to ten times their original size when mixed with a liquid and binds into a gel. They're a good egg replacement and bind cooking together really well plus for thickening things up as in this recipe. Both of these superfoods can be added to such a variety of foods! Enjoy!
Print Recipe Pin Recipe
Prep Time 5 mins
Total Time 5 mins
Course Breakfast
Servings 2 servings

Ingredients
  

  • 4 tbsp. chia seed
  • 1 cup almond milk or dairy free milk of your choice
  • 1-2 bananas frozen preferably (depending on how sweet you like it)
  • 1 cup berries
  • 1 small ripe avocado or 2 tbsp. coconut oil
  • 2 tbsp. acai berry powder or puree
  • 1 handful of spinach or tbsp. of your favourite green powder e.g. Boku superfood powder optional

Instructions
 

  • Put all the ingredients into a food processor or blender and blend until smooth
  • Serve with your choice of toppings: Fresh banana slices / Granola / Sunflower seeds / Goji berries / Bee pollen

 

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