Jo Holden

Functional Medicine Health Coach

CHOCOLATE AVOCADO FROSTING

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This Chocolate Avocado Frosting is so delicious and can be used for so many cakes. It can also be used as a healthy chocolate spread too…so good on pancakes!

 

CHOCOLATE AVOCADO FROSTING

Jo Holden
This Chocolate Avocado Frosting is so delicious and can be used for so many cakes. It can also be used as a healthy chocolate spread too...so good on pancakes!
Print Recipe
Prep Time 5 mins
Total Time 5 mins

Ingredients
  

  • 2 ripe avocados
  • 2 1/2 tbsp. coconut oil melted
  • 3-4 tbsp. raw honey or other natural sweetener
  • 5 tbsp. cacao powder
  • 1/2-1 tbsp. vanilla extract
  • 1 tbsp. lemon juice
  • A pinch of salt
  • Orange or peppermint extract can be used too if you like!

Instructions
 

  • Blend all the ingredients in a food processor until smooth.
  • Taste and adjust flavourings to taste and add a little water if too thick.
  • Store in the fridge for a few days or freeze until you need it.

 

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.

RAW CHOCOLATE AVOCADO PIE

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This raw chocolate avocado pie is free from dairy, gluten and refined sugars and utterly delicious. The crust is a great foundation crust for many different pies – fruit such as mango or coconut cream custard.

raw chocolate avocado pie

raw chocolate avocado pie

RAW CHOCOLATE AVOCADO PIE

Jo Holden
This raw chocolate avocado pie is free from dairy, gluten and refined sugars and utterly delicious. The crust is a great foundation crust for many different pies - fruit such as mango or coconut cream custard.
5 from 1 vote
Print Recipe Pin Recipe
Prep Time 20 mins
Total Time 20 mins
Servings 8 -12

Ingredients
  

  • Crust:
  • 1 1/8 cups dried coconut
  • 1 1/8 cups soaked and dehydrated walnuts soaking releases phytic acid and bitterness
  • 1/4 cup soft dates Medjool
  • A dash of cayenne pepper to open the palette
  • A pinch of sea salt
  • Filling:
  • 1 7/8 2 cups minus 2 tbsp. water or coconut water
  • 2 1/2 or 10 oz avocado flesh
  • 1/2 cup young coconut meat
  • can substitute more coconut instead of avocado or more avocado instead of coconut
  • 1 cup coconut sugar or Lakanto Sweetener very low glycemic sweetener
  • 1 tablespoon Lecithin granules non-GMO soy or sunflower - to give silky creaminess
  • 1/2 teaspoon vanilla powder or extract
  • 1/4 teaspoon sea salt
  • 1 cup cacao powder
  • 3/4 cup coconut oil - healthy fat that will hold it together

Instructions
 

  • Crust:
  • Add the dried coconut to a food processor and process until it becomes like a flour.
  • Add the rest of the ingredients and mix until doughy.
  • Add another date or a tiny amount of coconut oil if needed (not water!)
  • Press into a 9-inch pie plate, trying to bring it up at the sides.
  • Freeze while making the filling.
  • Filling:
  • Blend all the ingredients until smooth.
  • Make sure not to overblend, otherwise the fat from the avocado will go gluggy.
  • Pour into the crust and even it out.
  • Allow to set in the freezer for about 2-4 hours.
  • Decorate with chocolate shavings by using a peeler with a bar of dark chocolate and peel shavings onto the pie.
  • Allow pie to sit at room temperature for about 30 minutes before cutting into slices and serving.
  • It can be stored beautifully in the freezer.
  • Enjoy!

 

WHITE CABBAGE AND CARROT RAW SAUERKRAUT

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This white cabbage and carrot 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!

If you like red cabbage and beetroot… look no further!

Utterly gorgeous!

raw sauerkraut

raw sauerkraut

WHITE CABBAGE AND CARROT SAUERKRAUT

Jo Holden
This white cabbage and carrot sauerkraut is rich in beneficial enzymes and probiotic bacteria and is full of prebiotics too.
Print Recipe
Prep Time 30 mins
Total Time 30 mins
Servings 1 litre

Ingredients
  

  • 1 white cabbage finely shredded. Keep the outer layers.
  • 3 carrots grated or finely chopped
  • 2 shallots or 1 onion finely chopped
  • 2 tablespoons sea salt
  • 1 handful of sea vegetables such as Dulse flakes or dill optional
  • 2 garlic cloves crushed
  • 1 teaspoon caraway seeds
  • 2 teaspoon fennel seeds
  • 1 tablespoon raw organic apple cider vinegar

Instructions
 

  • Put the cabbage, carrots and shallots or onions in a large mixing bowl.
  • Add the salt to half a cup of water and pour over the vegetables and massage with your hands for around 10 minutes, until the liquid is released (the brine)
  • Then add the remaining ingredients and massage again.
  • There should be plenty of liquid/brine now.
  • Tightly pack the mixture into a 1 litre jar that has been sterilised (pour boiling water over it and allow to cool)
  • The brine should cover all the vegetables. If not add more salted water (using 1 tsp. sea salt for every cup of water)
  • Use the outer layers to form a seal on the top.
  • Cover the jar and allow to ferment.
  • Taste after 3-4 days. If it is slightly vinegary, it is ready, otherwise leave it to continue fermenting. It can take up to 4 weeks depending on the temperature of your room.
  • When ready, seal and store in the fridge.

 

CHOCOLATE AVOCADO MOUSSE

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This chocolate avocado mousse is so indulgent yet super healthy and is a great way of getting avocados into the kids!

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 and perfect for the creamy consistency we need in a mousse.

This works just as well as icecream…just pop it in the freezer!

chocolate avocado mousse

 

 

CHOCOLATE AVOCADO MOUSSE

Jo Holden
This chocolate avocado mousse is so indulgent yet super healthy and is a great way of getting avocados into the kids! 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 and perfect for the creamy consistency we need in a mousse. This works just as well as icecream...just pop it in the freezer!
Print Recipe
Prep Time 5 mins
Total Time 5 mins

Ingredients
  

  • 1 large avocado
  • 2 frozen bananas
  • 3 tbsp. cacao powder
  • 2 tsp. vanilla extract
  • Tiny pinch of sea salt
  • 1/4-1/2 tsp. peppermint or orange extract optional - make sure it is a good quality one

Instructions
 

  • Blend all the ingredients in a blender until smooth.
  • Add a little raw honey, maple syrup or other sweetener like stevia if necessary.
  • Fill little cups and enjoy as mousse or put into the freezer to enjoy as icecream, stirring every couple of hours if you can.

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!

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!

 

RED CABBAGE AND BEETROOT RAW SAUERKRAUT

By

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.

 

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