Jo Holden

Functional Medicine Health Coach

SPICY SLAW WITH MISO

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This Spicy Slaw with Miso is crunchy, refreshing, full of phytonutrients and Vitamin C and delicious as a main course or a side dish

 

SPICY SLAW WITH MISO

Jo Holden
This Spicy Slaw with Miso is crunchy, refreshing, full of phytonutrients and Vitamin C and delicious as a main course or a side dish
Print Recipe
Prep Time 15 mins
Total Time 15 mins
Servings 2 -4

Ingredients
  

  • 1/2 a red cabbage shredded
  • 2 carrots spiralised, finely sliced or grated
  • 2 spring onions or half a red onion
  • 1 small fennel bulb or celery stick diced
  • A handful of fresh coriander to serve and a sprinkling of sesame seeds
  • Spicy miso dressing
  • 1-2 tbsp. lime or lemon juice
  • 1/2 tsp. tamari soy sauce
  • 4 tbsp. extra virgin olive oil or a mix with sesame oil
  • 1/2 tsp. raw honey
  • 1 tbsp. grated ginger
  • 1 tsp. sweet miso
  • 1 red chilli finley chopped (optional)

Instructions
 

  • Place the chopped ingredients for the slaw in a large bowl, leaving the coriander till last.
  • Blend the dressing ingredients and mix through thoroughly.
  • Sprinkle with the coriander and sesame seeds if you are using.

 

 

HEALTHY NUTELLA

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This healthy Nutella spread is just as indulgent as the real thing but rather than stuffed full of refined sugar and vegetable oils this is full of goodness from the hazelnuts and is low in sugar as I have used xylitol and maple syrup instead.

This tastes great on my super seed crackers or pancakes!

Healthy Nutella

HEALTHY NUTELLA

Jo Holden
This Healthy Nutella is just as indulgent as the real thing but rather than full of refined sugar and vegetable oils this is full of goodness from the hazelnuts and is low in sugar as I have used xylitol and maple syrup.
Print Recipe Pin Recipe
Prep Time 20 mins
Total Time 20 mins

Ingredients
  

  • 2 cups raw hazelnuts
  • 1/2 cup almond milk or milk of choice
  • 1/4 cup cacao powder
  • 2-4 tbsp. maple syrup or raw honey
  • 11/2 tbsp vanilla extract or powder
  • 2 tsp. coconut oil

Instructions
 

  • Roast hazelnuts in a preheated oven at 180C for 8-10 minutes.
  • Rub them together in a paper towel to get the skins off.
  • Blend the nuts in a food processor or blender until it has turned to butter.
  • Add all the other ingredients and blend until smooth leaving the coconut oil to last.
  • Store in a glass jar in the fridge.

 

 

 

CURRIED GUACAMOLE

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This curried version is a yummy alternative to regular guacamole.

CURRIED GUACAMOLE

Jo Holden
This curried version is a yummy alternative to regular guacamole.
Print Recipe
Prep Time 10 mins
Total Time 10 mins
Servings 4 servings

Ingredients
  

  • 3 medium sized avocados chopped
  • 1 tablespoon lime juice
  • 2 teaspoons curry powder
  • 1 teaspoon sea salt
  • 1 clove garlic crushed
  • dash of cayenne pepper
  • 2 Roma tomatoes seeded and diced
  • 1/4 cup red onion diced
  • 2 medjool dates diced
  • 2 tablespoons coriander chopped

Instructions
 

  • Place the avocados, lime juice, curry powder, salt, garlic and cayenne pepper in a medium sized bowl and mash with a fork.
  • Add the tomatoes, red onion, dates and coriander and combine gently.
  • Adjust seasoning to taste.
  • To store - lay a piece of plastic wrap so it sits right on the guacamole, eliminating all air exposure. It also helps to keep the avocado pip in the dip for freshness.

 

RAW BEETROOT HUMMUS DIP

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This raw beetroot hummus dip is so delicious!

Beetroots contain powerful antioxidants, potassium, magnesium and iron and are great for increasing stamina and endurance during physical exercise. Beetroot is also a wonderful healer, a blood purifier, promotes liver detoxification, lowers blood pressure, fights inflammation and contains potent anti-cancer properties.

This beetroot hummus also contains other nutrient dense ingredients including tahini – rich in essential fats, vitamins and minerals and methionine. Chickpeas are high in fibre, protein, manganese, iron and are great for stabilising blood sugar levels and promoting weight loss.

This recipe is quick and easy to make and offers amazing flavour, colour and great health benefits.

raw beetroot hummus

RAW BEETROOT HUMMUS DIP

Jo Holden
Beetroots contain powerful antioxidants, potassium, magnesium and iron and are great for increasing stamina and endurance during physical exercise. Beetroot is also a wonderful healer, a blood purifier, promotes liver detoxification, lowers blood pressure, fights inflammation and contains potent anti-cancer properties. This beetroot hummus also contains other nutrient dense ingredients including tahini – rich in essential fats, vitamins and minerals and methionine. Chickpeas are high in fibre, prptein, manganese, iron and are great for stabilizing blood sugar levels and promoting weightloss. This recipe is quick and easy to make and offers amazing flavour, colour and great health benefits.
Print Recipe
Prep Time 15 mins
Total Time 15 mins
Servings 8

Ingredients
  

  • 1 large beetroot
  • 400 g cooked chickpeas
  • 2 cloves garlic chopped
  • 2 teaspoons ground cumin
  • 2 tablespoons extra virgin olive oil
  • 3 tablespoons tahini
  • 2 lemons juiced
  • Sea salt and pepper to taste

Instructions
 

  • Wash and grate the beetroot using a fine blade grater and place in a food processor.
  • Add the chickpeas, garlic, olive oil, lemon juice and salt and pepper and blend until a smooth consistency is achieved.
  • Add more olive oil or lemon juice if it is too dry.
  • Store in an airtight container in the fridge.

CREAMY MISO AVOCADO DRESSING

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This Creamy Miso Avocado Dressing is so healthy with the fats from the avocado and the beneficial probiotics from the miso. Creamy and zesty! It can be used as a dipping sauce too!

CREAMY MISO AVOCADO DRESSING

CREAMY MISO AVOCADO DRESSING

Jo Holden
This Creamy Miso Avocado Dressing is so healthy with the healthy fats from the avocado and the beneficial probiotics from the miso. Creamy and zesty! It can be used as a dipping sauce too!
Print Recipe
Prep Time 5 mins
Total Time 5 mins

Ingredients
  

  • 1 avocado
  • 1 garlic
  • 1 1/2 tablespoons unpasteurised miso paste
  • 1-2 teaspoons honey
  • 2 teaspoon tamari
  • 1 handful of parsely
  • Juice of 1 lemon or 2 limes
  • 1 cup cold water
  • Pinch of black pepper

Instructions
 

  • Blend all the ingredients in a blender until smooth. Add more water to thin to your desired consistency.
  • Keep in the fridge for up to 10 days.

 

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.

 

ROASTED GARLIC BUTTER BEAN DIP

By

This tasty and smooth roasted garlic butter bean dip is a quick, easy and delicious alternative to humous.

Great for parties or just to keep in the fridge for snacks. Perfect with the Superseed crackers!

butterbean dip

 

ROASTED GARLIC BUTTER BEAN DIP

Jo Holden
If you don't have time to roast the garlic it will still taste delicious and can be ready in 10 minutes
Print Recipe Pin Recipe
Prep Time 10 mins
Total Time 10 mins

Ingredients
  

  • 1 can 16oz butter beans
  • 3 cloves garlic roasted
  • 3-4 tbsp. extra virgin olive oil to taste
  • 2 tbsp. water
  • 3 tbsp. chopped fresh herbs basil, parsley, coriander
  • Sea salt and pepper to taste

Instructions
 

  • Drain the beans, rinse in a strainer and pat dry
  • In a food processor, add all the ingredients and blend until smooth and creamy
  • You can add more olive oil if you prefer the dip to be thinner, but add more seasoning to compensate
  • If possible allow to chill for 2 hours before serving, otherwise serve in a bowl and garnish with parsley and enjoy

 

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