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The Health Emporium
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You will just love the Love and Bones Broth green soup as it is so very nourishing, warming and delicious. Available at The Health Emporium. 💚💚💚 @loveandbonesbroth #bonebroth #bonebrothsoup #thehealthemporium
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The most beautiful day with clear blue skies as far as the eye can see is only made better by a cup of our new Deluxe Raspberry Ripple Cocowhip. With a raw Choc-berry cake, fresh strawberries, homemade chocolate fudge and berry ripple sauces and topped with a sprinkle of cacao nibs its very, very delicious. @cocowhip #thehealthemporium #cocowhip #coconuticecream #probioticicecream #probiotic
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Which is the most delicious raw donut? Spiced cinnamon bliss or raspberry peanut butter? #sundayafternoonponderings
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The perfect combination - a delicious slice of @nograineraustralia Date and Walnut Toast with @pepesaya butter. Now available at The Health Emporium. #bestpaleobreadever #thehealthemporium #nograiner #paleo
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Beef Stew With Winter Vegetables

You know those meals that remind you of your Grandmother’s kitchen, and those nostalgic childhood days when you didn’t have to worry about anything but laughing, eating and sleeping?
Oh, childhood…

Today, we’re tapping that nostalgic side of the heart and soul with this old-fashioned, nourishing recipe that will remind you of the warming, delicious braises that your nanna or papi once made.

It keeps very well in the fridge overnight (and in fact, the flavours even improve), and also can be frozen in portion sizes for next-day lunches or dinners.

Makes: 8 serves.

Preparation time: 30 minutes plus cooking time: 2-3 hours

INGREDIENTS

1kg grass fed diced beef
3 tbsp ghee or butter
250g organic bacon, rinds removed and sliced
1 large onion, diced
1 cup red wine
3 cloves garlic, finely chopped
3 bay leaves
1 cinnamon stick
1 tsp freshly grated nutmeg
1 tsp fennel seeds
1/2-1 tsp chilli flakes
2 tbsp tomato paste
Himalayan sea salt and freshly ground pepper
2 tbsp finely chopped fresh rosemary
6 sprigs fresh thyme
1 litre beef stock or water
2 sticks celery, sliced at an angle into 3cm pieces
1 large parsnip, peeled and cut into 3cm pieces
3 medium carrots, unpeeled and cut at an angle into 3cm slices
6 medium Swiss brown (or button) mushrooms, cut into thick slices
1 medium-large sweet potato, peeled and cut into 3cm pieces
1/2 cup finely chopped parsley
herb butter* or butter to serve

PREPARATION

1. Dry pieces of beef really well with paper towel; this will ensure they will brown nicely.

2. Heat ghee is a large pot and brown the beef in a few batches. Do not overcrowd the pan or you won’t get the caramelisation at the meat that will greatly add to the flavour of the dish. Remove the beef and set aside.

3. Add the bacon to the same pot and fry until nicely browned.

4. Turn down the heat, add the onion and cook, stirring occasionally, until the onion is soft, about 10 minutes.

5. Pour in the wine and bring to a simmer for a few minutes.

6. Add the garlic, bay leaves, cinnamon, nutmeg, fennel seeds, chilli flakes, tomato paste, salt, pepper, rosemary, thyme and stock.  Bring to a boil, turn down to a simmer, cover and cook for 1 hour.  Taste the meat after this time.  If it is tender it is time to add the vegetables, if not simmer for another 1/2-1 hours, or until the beef is very soft.

7. Stir in the celery, parsnip, carrots and mushrooms, adding some water or extra stock if necessary.  Cook, covered, for 10 minutes.

8. Mix in the sweet potato, cover again and simmer for 20 minutes.

9. Remove the lid and there is too much liquid in the stew, simmer uncovered for 10 minutes, or until it thickened.

10. Taste for salt and pepper, remove thyme stalks, sprinkle with parsley, and top each serving with a tbsp of herb butter** or butter.

** To make a simple herb butter just mix together 1/2 cup of softened salted butter with 4 tbsp of your favourite finely chopped fresh herbs (we used parsley, thyme and rosemary). Store any leftover herb butter in the fridge or freezer and use to liven up vegetables, fish, chicken, eggs, lamb or beef.

EXTRA IDEAS:

* Serve with a fresh green salad or steamed green veggies, drizzled with a little olive oil and salt. Or with soft polenta, crusty sourdough bread, or buttered wholemeal fettuccine or rigatoni.

* This recipe would also be good with lamb instead of beef. Use diced lamb or buy a boneless lamb shoulder and cut it into 4cm pieces.

* Pearl barley or farro would be lovely in this stew. Mix in 1/2 cup when adding the stock.

* Optional additions: fennel, leeks, pumpkin, black olives, juniper berries, star anise, fresh sage, dried porcini mushrooms or orange peel. Try one or more variation to your taste.

* Cook this recipe in a pressure or slow cooker; either would work very well.

* To make a delicious pie with the leftovers fill a casserole dish with the stew, top with buttery mashed sweet potato, and bake until hot and a little browned.
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Harira – a Moroccan Spiced Chickpea, Lentil and Vegetable Soup

Harira is a dish loved all over the Middle East and commonly eaten to break the Ramadan fast.  It sometimes is cooked with meat but this is a lighter vegetarian version.
Leftover soup can be kept in the fridge for a few days, in fact it will become even more flavourful, and it also freezes very well.
Make sure you soak the dried chickpeas overnight, or use a 400g tin (drained and well rinsed) and reduce the cooking time by 20 minutes.
 

Cooking time:  80 minutes plus overnight soaking time
Serves:  makes at least 8 servings
INGREDIENTS:
1 cup dried chickpeas
2 tbsp ghee
1 large onion, chopped
2 sticks celery, diced
3 medium carrots, diced
3 cloves garlic, finely chopped
3 tbsp Ras el Hanout* (or 3 tsp cumin, 2 tsp paprika, 2 tsp coriander, 2 tsp cinnamon, 1 tsp ginger, 1 tsp turmeric and 1 pinch saffron threads)
1/4-1/2 tsp chilli flakes (optional)
8 very ripe tomatoes, chopped, or 2 x 400g tins diced tomatoes
2 tbsp tomato paste
2 tsp maple or rice syrup
1 cup red or brown lentils, well washed 
500ml (2 cups) vegetable stock or water
100g baby spinach leaves
2 lemons, 1 juiced and 1 cut into wedges
unrefined sea salt and freshly ground pepper
1/2 cup coriander leaves, finely chopped
1/2 cup flat-leaf parsley, finely chopped
olive oil, to serve
 
METHOD:
1. Soak washed chickpeas overnight in a bowl of cold water, drain and rinse very well.
2. Cook the onion in ghee and a pinch of salt until soft in a large pan.  
3. Stir in celery, carrots and garlic, and cook for a few minutes.
4. Add spices, tomatoes, tomato paste, maple syrup, chickpeas, lentils and stock, bring to a simmer, partially cover the pot and cook gently for 1 hour, stirring occasionally.  Add more water or stock if needed.
5. Check that the chickpeas are tender, if not simmer the soup until they are soft.
6. Add the spinach and lemon juice, and cook just for another 3 minutes.  
7. Season well with salt and pepper, mix through the herbs, and serve each bowl drizzled with a little olive oil and accompanied by a wedge of lemon.
 
EXTRA  IDEAS:
Serve with warmed pita breads or slices of toasted sprouted bread.
In Morocco this soup is traditionally accompanied by fresh soft dates. The combination is so delicious!
Try this soup with 500g diced lamb, chicken thighs or beef, added when cooking the onion.
 
*Ras el Hanout means ‘top of the shop’ and refers to the very best blend a Moroccan spice merchant has to offer.  At The Health Emporium we sell the Herbies and the Malouf  Ras el Hanout, both of which are fragrant, versatile spice mixes, perfect for any Middle Eastern dishes.
 
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Coconut, Almond Banana Bread – Grain, Gluten and Sugar Free

Who doesn’t love a good banana bread for morning tea? Cut yourself a thick slice, brew a pot of your favourite tea, slather the bread with butter and sit in the sun! Mmmmm…

This banana bread is yummy, moist, extremely easy to make, high in protein and completely free of gluten, grains and refined-sugars.  Can it get any better than that?

As the bread isn’t too sweet it also would be perfect for breakfast, toasted and spread with a little butter, coconut butter or almond butter.

INGREDIENTS

1 & 1/2 cups almond meal

1/2 cup coconut flour

1/2 tsp unrefined sea salt

4 tsp aluminium-free baking powder

2 tsp ground cinnamon

6 large organic eggs, lightly beaten

1/2 cup rice syrup

1/3 cup coconut oil, melted*

4 very ripe medium-large bananas, about 2 cups, mashed

1 tsp vanilla extract or powder

3 tbsp coconut flakes, for topping

PREPARATION

1. Preheat oven 170C  (150C fan-forced oven).  Brush a loaf tin with a little coconut oil* and line with baking paper, ensuring there is enough paper hanging over the sides for easy removal. 

2. Whisk all the dry ingredients together.

3. Put the eggs, rice syrup, coconut oil, bananas and vanilla in another bowl and mix well.

4. Add the wet mixture to the dry ingredients and stir together but do not over-mix.

5. Pour the batter into the tin, top with the flaked coconut, and bake for 60 minutes or until cooked through. If the coconut flakes begin to brown too much, cover the tin with some baking paper.

6. Cool in the tin for 10 minutes and then lift out with the baking paper. Let the banana bread completely cool before slicing.

OPTIONAL IDEAS

Add 1 cup of chopped, activated pecans, walnuts or almonds.
 Try maple syrup, coconut nectar or raw honey in place of the rice syrup.
Stir through a cup of raw cacao nibs, or a cup of your favourite naturally-sweetened chocolate chopped into small pieces.  We love it with the Rawsome Coconut Crunch, the Pana Chocolates‘ Nuts or the Loving Earth Coconut Mylk.
A delicious variation would be to replace the cinnamon with Herbies Fragrant Sweet Spices; a lovely blend of coriander, cassia, cinnamon, nutmeg, allspice, ginger, poppy seeds, cloves, green cardamom and rose petals – available at The Health Emporium.
Add 1 cup of raspberries or blueberries (either fresh or frozen and thawed) to the batter.
Try hazelnut meal instead of almond.
Replace the coconut flakes on top of the banana bread with some chopped nuts.
 

Makes: 1 large loaf.

Preparation time: 15 minutes to prepare plus 60 minutes to cook.

To melt coconut oil just sit the jar in a bowl of very hot water for 10 minutes or so.

* Adapted from a recipe on the comfybelly.com blogsite. Thanks so much for the inspiration!

 
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Winter Super Green Kale Salad
 
Let’s talk about kale today – Gwyneth Paltrow wants to marry it and nutritionists cannot subscribe it enough. Both with a very good reason for it.

One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion with its great fiber content. It’s also filled with so many nutrients, vitamin A, K and C, folate, iron and magnesium. Kale is incredibly high in calcium, so all you dairy-intolerant, you need to be best friends with this leafy. Kale is best consumed raw, especially for this recipe, so it’s important to buy good organic kale. You don’t want to be putting nasties in your body.

Making a delicious massaged kale salad is very easy. The acid from the lemon juice and the salt help to break down the fibre of the vegetable, transforming tough, bitter leaves into a delicious, sweeter, softer and more easily digestible salad.

Once prepared the kale leaves keep well in a sealed container in the fridge, for amazingly up to one week. Just take out those leaves you need for a meal, add your favourite salad additions (see our suggestions below), and you are good to go.

Serves: 4-6
Preparation time: 30 minutes to make (including the 20 minutes marinating time).

INGREDIENTS

1/2 large bunch kale
4 tbsp olive or flaxseed oil
juice of 1 lemon
1 tbsp apple cider vinegar
1 tsp Himalayan sea salt
1 cup broccoli, cut into small florets
1 avocado, chopped into small pieces
1/3 cup finely chopped parsley
1/2 cup activated almonds, pecans, pepitas or walnuts
1/4 cup dried sour cherries


METHOD
1. Cut the stems away, rip the leaves into small pieces, and then using your hands massage the kale quite firmly with the olive oil, lemon juice, apple cider vinegar and salt for a couple of minutes. Set it aside to soften for at least 20 minutes. The leaves will also turn a beautiful, vibrant green during this time.
2. Blanch the broccoli pieces in boiling water for 3 minutes, drain, refresh in cold water and leave aside in a colander to cool.
3. Toss the kale leaves with the broccoli, avocado, parsley, almonds and cherries. Check for seasoning and serve.

EXTRA IDEAS
* Serve with your favourite style of eggs for a healthy and delicious breakfast.
* Try dried goji berries or cranberries instead of sour cherries.
* Add more veggies: sprouts of any variety, grated beetroot or carrot, steamed green beans, finely shredded red cabbage or fennel, roasted pumpkin or sweet potato pieces, finely sliced red capsicum, or halved cherry tomatoes.
* Toss through 1 cup cooked quinoa, lentils or farro.
* Crumble over some soft goat’s cheese.
* Add some crisp pieces of organic bacon.
* Cut a sheet of toasted nori with scissors into matchsticks and mix through the salad.
* When in-season add some fresh fruit, such as pomegranate seeds, green or red grapes or cherries.
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It’s school holidays, and if you’re desperately trying to engage your kids in fun activities – away from the computer and television screens – then you’re going to love us for this.

Baking isn’t just therapeutic for adults, but your sweet little kids are going to love it as well, especially when the recipe demands six ingredients and no-nonsense mixing. These are sugar-free, incredibly high in their protein content, dairy-free and don’t require a blender. Don’t we love these kinda recipes?

Buy some cute aprons for the kids, tell them it’s their ‘task’ of the day, and watch your little monsters turn into the cookie kind.

At The Health Emporium we have three nut butter machines for you to make your own almond, hazelnut and peanut butters, all of which taste so very delicious being freshly grounded.
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Makes: 15 double-sided biscuits.
Preparation Time: Takes 20 minutes, plus cooling time.

INGREDIENTS
2 cups freshly ground almond butter
2 organic eggs, lightly beaten
1 cup coconut sugar
1/2 tsp unrefined sea salt
1 tsp vanilla powder or extract
1/2 tsp aluminium-free baking powder
1/2 cup naturally-sweetened jam of your choice

METHOD
1. Preheat oven to 170C (150C for a fan-forced oven), and line two trays with baking paper.
2. Combine all the ingredients, except for the jam, in a large bowl and stir well, until creamy.
3. With slightly dampened hands roll heaped tablespoons of the mixture into balls, place on the baking trays and flatten with the palm of your hand into rounds about 5cm in diameter.
4. Bake for 10 minutes, until it starts to turn golden brown.
5. Let them cool completely before sandwiching two biscuits with a teaspoonful of your favourite jam. To keep them crisp only fill those biscuits you intend to eat that day.

BONUS IDEAS
* Use freshly ground hazelnut or peanut butter instead of almond.
* Spread gorgeous Loving Earth Coconut Chocolate Butter between the biscuits instead of jam.
* Try any kind of berry, plum, cherry or apricot jam; all would be delicious. You could also have an assortment.
* In the warmer months replace the jam with your favourite flavour of coconut milk ice cream. Yum!
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