Jo Holden

Functional Medicine Health Coach

Banana Flour Pancakes

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Banana flour pancakes

Green banana flour has lots of health benefits....it's a resistant starch which may help lower blood sugar levels and helps form good bacteria in our gut. It may help lower pH levels and reduce cell damage. It's a great gluten free and paleo alternative to other flours, with a light texture and a mild flavour....I love it and it works so well in pancakes and waffles! Combined here with flax which is an amazing alternative to eggs, full of fibre and omega 3. Serve with fruit or Chia Jam, coconut yogurt and a dollop of almond butter.
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Course Breakfast, Gut Health, Healthy snack, Healthy treats
Cuisine Healthy Treats / Kids / Gluten Free, Vegetarian
Servings 4

Ingredients
  

  • 90 g green banana flour or buckwheat flour as an alternative
  • 80 g ground flaxseeds
  • 2 tsp baking powder
  • 300 ml oat milk or non dairy milk of your choice
  • 1 tsp vanilla extract
  • 1 mashed banana optional
  • 1/2 cup blueberries optional

Instructions
 

  • In a bowl combine all of the ingredients
  • Put a little coconut oil in your pan and set over a medium heat
  • Once hot pour in a small ladleful of batter per pancake and cook for a few minutes on each side until golden
  • Top with slices of banana, berries, mango, almond butter and coconut yogurt
Keyword Gluten free, Paleo, Vegan

Madeleine Shaw’s Gluten Free Bread

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Madeleine Shaw's Gluten Free Bread

I love that this bread is free from any refined flours. It's full of nutrients, tastes great and slices and freezes brilliantly
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Cook Time 1 hr 20 mins
Course Breakfast, Healthy snack
Cuisine Free From, Healthy Treats / Kids / Gluten Free

Ingredients
  

  • 100 g sunflower seeds
  • 100 g pumpkin seeds
  • 150 g buckwheat groats
  • 250 ml water
  • 100 g oats
  • 2 tbsp chia seeds
  • 4 tbsp olive oil
  • 2 tsp Himalayan or sea salt
  • 1 large courgette

Instructions
 

  • Soak the sunflower seeds, pumpkin seeds and buckwheat groats over night.
  • Preheat your oven to 180C.
  • Rinse and drain the seeds and buckwheat and add them to a blender or food processor.
  • Add in the rest of the ingredients and blend.
  • Pour the mixture into a greased and lined loaf tin and bake for 1 hour 20 minutes.
  • Once cooked allow to cool before slicing.

Bluberry Muffins

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blueberry muffins

Blueberry Muffins

Light and fluffy, gluten free and vegan
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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.

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.
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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.

 

 

 

GLUTEN FREE MINCE PIES

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These gluten free mince pies are free from refined sugars and dairy but full of goodness and utterly delicious especially with cinnamon essential oil!

gluten free mince pies

GLUTEN FREE MINCE PIES

Jo Holden
These gluten free mince pies are free from refined sugars, dairy but full of goodness and utterly delicious with the added health promoting benefits of cinnamon essential oil
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Prep Time 25 mins
Cook Time 25 mins
Total Time 50 mins
Servings 12 -26

Ingredients
  

  • For the Almond Crust
  • 200 g ground almonds
  • 1 egg or flax egg
  • 15 g coconut oil room temperature
  • 3/4 tbsp. maple syrup
  • 1/4 tsp. bicarbonate of soda
  • For the Mince Meat
  • 2 apples approx 150g
  • 80 g raisons and sultanas
  • 80 g goji berries
  • Zest and juice of 1/2 orange or 1-3 drops of food grade orange essential oil I use Young Living
  • Zest and juice of 1/2 lemon or 1-3 drops of food grade lemon essential oil
  • 1/2 tsp. ground mixed spice
  • 1/2 tsp ground cinnamon
  • A few drops of food grade cinnamon essential oil optional but makes it SO good and healthy
  • 1 pinch of nutmeg
  • 25 g coconut oil
  • 1 small pinch of salt

Instructions
 

  • Preheat the oven to Fan 170C and line a tray with cupcake cases.
  • Mix together the pastry ingredients until it forms a dough, adding a little more ground almonds if need be.
  • Divide into 3 pieces and put in the fridge to chill while you make the mince meat
  • Using one third of the dough at a time, roll between 2 pieces of parchment paper until a few millimetres thick.
  • Use a pastry cutter that fits the diameter of your cup cake cases to cut out several disks.
  • Place a disc in the centre of each one, gently molding the disc to fit the case and then place in a muffin tray if you have one to hold their shape.
  • Re-roll any remains of pastry. From the two thirds of the mixture you should be able to make 12-14 large discs or 24-26 mini ones.
  • Keep the remaining thirds for the star shapes.
  • Bake the bases for 5 minutes.
  • For the mince meat finely chop the apple until it is the same size as the raisons and gojis.
  • Place all mince meat ingredients in a sauce pan and cook on a medium heat with the lid on for 15 minutes util the apples are soft. Stir occasionally to prevent sticking.
  • Once cooked an option is to add 2-3 drops of food grade cinnamon essential oil (I use Young Living) It makes them incredible!
  • Fill each pastry base with 1 heaped tsp. of mince meat.
  • Cut stars from the remaining dough and gently place on top of each pie.
  • Brush the tops with either coconut oil or egg yolk and bake for approximately 10 minutes until lightly golden.
  • Leave them in the tray for 5 minutes before taking the pies out to put on the rack to cool further.
  • They freeze well and will need to be kept in the fridge as there is no sugar to preserve them.
  • Adding cinnamon oil makes them extra delicious while it also helps to decrease inflammation, increase circulation and the immune system, balance blood sugar levels and it can relieve depression too....amongst many other health benefits.
  • Enjoy!
  • Inspired by Hemsley and Hemsley

 

WALDORF SALAD WITH MACADAMIA BLUE CHEESE

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WALDORF SALAD WITH MACADAMIA BLUE CHEESE

Jo Holden
This Waldorf Salad is dairy free, full of flavour and utterly delicious
Print Recipe
Prep Time 20 mins
Total Time 20 mins
Servings 4

Ingredients
  

  • 1 large head romaine lettuce or other leaf of your choice
  • 2 handfuls of watercress
  • 1 apple diced
  • 2 sticks celery finely diced
  • 1 cup walnuts roughly broken up*
  • 1 small handful of flatleaf parsley finely chopped
  • A few good chunks of macadamia cheese
  • *An option to add flavour to the walnuts is first to soak them for 20 mins. Then drain and rinse and mix in 1 tsp. garlic powder 1 tbsp. onion powder and 1/2 tsp. salt. Then dehydrate at 115F for 12 hours. When they are dried roughly break them up by hand.
  • Macadamia Cheese recipe available here. To make the Blue Cheese effect just fold in 1/2 tsp. spirulina
  • Dressing:
  • 1/2 tsp. mustard
  • 2 tbsp. apple cider vinegar
  • 1/3 cup olive oil
  • 1/3 cup water
  • 1/4 cup cashews soaked for 20 mins or 1/4 cup almond butter
  • 1/2 tsp. salt
  • Black pepper to taste

Instructions
 

  • Tear the lettuce and watercress and transfer to a bowl with the apple, celery and parsley.
  • Put all the dressing ingredients in a blender and blend until smooth.
  • Pour over salad until is lightly covered and add the walnuts.
  • Transfer to the serving plates and finish off with a slice of the Macadamia Blue Cheese
  • If you do not have any nut cheese, you could make a Rawmesan and sprinkle this on top.

 

CHOCOLATE ORANGE NAKED BALLS

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With just a few ingredients these Chocolate Orange Naked Bars are easy to create. High in natural sugars from the dates but ok for an occasional treat or pick me up.

 

CHOCOLATE ORANGE NAKED BALLS

Jo Holden
With just a few ingredients these Chocolate Orange Naked Bars are easy to create. High in natural sugars from the dates but ok for an occasional treat or pick me up.
Print Recipe
Prep Time 15 mins
Total Time 15 mins
Servings 10 balls

Ingredients
  

  • 1 1/2 cups of nuts of your choice
  • 20 Medjool dates pitted and cut into pieces
  • 1/3 cup cocao powder
  • 1-2 tsp. orange extract or 1 tbsp. orange juice and zest of orange
  • Pinch of salt

Instructions
 

  • Add the nuts to a food processor and pulse until they are the texture you would like but not too long that it forms nut butter.
  • Place nuts in a bowl.
  • Process the dates until slightly broken down and then add the cacao powder, orange and salt.
  • Combine everything in the bowl and mix in well.
  • Make balls in the size you would like and place in tupperware and keep in the fridge or freezer.

 

COURGETTI PUTTANESCA

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This Courgetti Puttanesca is light, fresh and super tasty!

COURGETTI PUTTANESCA

Jo Holden
This Courgetti Puttanesca is light, fresh and super tasty!
Print Recipe
Prep Time 15 mins
Total Time 15 mins
Servings 2

Ingredients
  

  • 2 medium courgettes spiralised
  • 2 medium tomatoes or 8 cherry tomatoes diced small
  • 2 tablespoons Extra Virgin Olive Oil
  • 1 clove garlic crushed
  • 1 teaspoon fresh chilli diced or dried chilli flakes
  • 10 black olives
  • 2 tablespoons capers optional
  • A handful of fresh basil or flat leaf parsley chopped
  • 3 tablespoons Dulse flakes optional
  • Salt and pepper to taste
  • Rawmesan Cheese:
  • 1/2 cup macadamias / Brazilian / cashew
  • 1 tablespoon nutritional yeast
  • 1 clove garlic
  • 1/2 teaspoon salt or to taste
  • 1/4 teaspoon salt

Instructions
 

  • Combine all the ingredients for the Courgetti Puttanesca in a bowl.
  • To make the Rawmesan Cheese pulse the ingredients in a food processor until crumbly.
  • Sprinkle on top of the Courgetti Puttanesca and use any remaining to sprinkle on salads.

 

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