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Liz's kitchen

CAULIFLOWER FRITTERS

Lizzy Marsh

These pancake-like fritters were born as a result of kitchen experimentation and left over organic veggies in our weekly box from Organic Angels.

They are incredibly easy, fluffy and light and the perfect way to use up some extra cauliflower as a lighter lunch or tasty breakfast. 

INGREDIENTS

(serves 2-3)

  • 1/2 small head cauliflower, trimmed and chopped into florets
  • 4 eggs (pasture raised if possible!)
  • 1/2 teaspoon sea salt
  • 1 tablespoon ghee
  • 1/4 teaspoon smoked paprika
  • fresh thyme, to serve
  1. In your Thermomix or food processor, blitz the cauliflower into a fine, rice-like consistency. Don't go too far - you don't want it to become a wet mush!
  2. In a separate mixing bowl, whisk the eggs. Add the cauliflower and salt and stir until a creamy batter forms. These two steps can be combined in the Thermomix.
  3. In a pan over medium-high, heat the ghee until melted. Add the batter, a 1/4 cup at a time and flatten with a spatula. Cook for 30-45 sec per side, or until lightly browned and cooked through. 
  4. Serve immediately with a sprinkle of paprika and fresh thyme. These would be delicious with a fresh tomato and avocado salsa.

CARAMELISED ROAST PUMPKIN

Lizzy Marsh

 

This is a very easy side to whip up and works well with many main dishes. I like to serve this straight from the baking tray, as the roast pumpkin pieces look beautiful as they come out of the oven.  

(serves 4-6)

  • 500-600g/1.1-1.3 lb pumpkin (I like to use Kent/Jap pumpkin)
  • 2 tbsp ghee, melted
  • 1 tbsp Cajun seasoning blend
  • 1 tsp maple syrup (optional)
  1. Preheat the oven to 200oC /400oF. Line a baking tray with aluminium foil or unbleached baking paper.
  2. Cut the pumpkin into thin slices, leaving the skin intact. Discard the seeds and pulp. Lay the pumpkin pieces flat on the baking tray to fit as many on as possible.
  3. In a small bowl, mix the melted ghee and Cajun seasoning together. With a basting brush or spoon, coat both sides of the pumpkin with the mixture. If you’d like a sweeter dish, you can also drizzle a little maple syrup over the pumpkin at this point.
  4. Roast in the oven for 15-25 minutes, flipping the pieces over when the top surface starts to brown and caramelise. 
  5. Serve immediately.

CHICKEN PESTO "PASTA"

Lizzy Marsh

This is a perfect go-to weekly lunch or dinner when you feel like a pile of veggies, lots of flavour and some protein to fill you up. If you are able to make your own lunches at work, this combo can be a lifesaver as all you need to bring or buy is some shredded roast chicken, a zucchini and some pesto. Voila. 

INGREDIENTS

(serves 2)

  • 2 tbsp. ghee
  • 2 x free range chicken breasts (500g)
  • 3 tbsp. high quality pesto 
  • 3 x small zucchini, washed and peeled
  • handful (1/2 cup) of fresh rocket
  • 1/4 cup fresh basil leaves
  • 2 tbsp. goat cheese (optional)
  1. In a pan over medium-high heat, add the ghee until melted and hot.
  2. Slice the chicken breast into bite-sized tenderloins and place in the hot pan. Stir frequently to brown all sides before reducing the heat to cook through. Cook for 8-10 minutes, or until just cooked through but still soft and tender (I usually slice on of the bigger pieces in half to check).
  3. Meanwhile, run your zucchini through a spiraliser or a hand-held julienne device to create "zoodles" or zucchini ribbons.
  4. Reduce the heat to low, and add the pesto to the chicken. Stir, using tongs, to coat the chicken. Add the zucchini noodles and continue to "fluff" with the tongs to coat with pesto and warm evenly. Heat for 2-3 minutes, until the zoodles are just cooked through but still hold their shape. 
  5. In the last 30 seconds, add the rocket and basil and stir through. 
  6. Optional: top with some goats cheese for an extra creamy texture.

ANTI-INFLAMMATORY GINGER TONIC

Lizzy Marsh

Start your day with a dose of this refreshing tonic full of anti-inflammatory gingerols and alkalizing fresh lemon. If you’re used to waking up and having coffee on an empty stomach, try some ginger tonic first to reduce acidity and kick-start digestion.

For an extra inflammatory boost, add a chunk of fresh turmeric when you can get your hands on it!

 

INGREDIENTS

  •  1 lemon, peeled
  • ~35 grams ginger, peeled (adjust depending on the strength you like)
  • 4 cups filtered water
  • 1 tablespoon honey** (optional)

 

  1. Add the lemon, ginger and water to your blender.
  2. Blend on high until smooth (about 90 seconds)
  3. If you want a lump-free drink, pour the mixture through a nut milk bag* into your jug. Save the ginger pulp to add to bliss balls or a clean slice!

 

*If you don’t have a nut milk bag, you can easily use a piece of muslin cloth or don’t strain at all if you don’t mind some ginger pulp.

**Honey has a great antibacterial and anti-inflammatory properties, so add a dash if you want to gently sweeten your tonic or if you're fighting a sore throat or cold. 

SWEET POTATO LASAGNA

Lizzy Marsh

This recipe is a pasta-free spin on an old favourite. Lasagna. A beautiful vegetable packed, layered and easily re-heated option for a mid-week lunch or dinner. This recipe makes 8 servings. 

If you're avoiding dairy, simply omit the ricotta layer and add the cooked spinach into the vegetable and meat mixture.

INGREDIENTS

  • 3 large sweet potatoes (~220 g each), sliced lengthways into thin "sheets"
  • one brown onion, diced
  • 2 cups zucchini, diced into cubes
  • 2 cups button mushrooms, sliced
  • 2 tbsp balsamic vinegar
  • 1/2 tsp sea salt, freshly ground
  • 1 can (400g) diced tomatoes
  • 2 tbsp ghee, melted
  • 1 kg pasture-raised lean beef mince
  • 1 jar (700 g) passata sauce (with no added sugar)
  • 4 cups baby spinach
  • 500 g organic ricotta
  1. Preheat the oven to 180C/355F and line 2 large baking trays with aluminium foil.
  2. Lay the sweet potato "sheets" onto the trays in a single layer and brush lightly with a little of the melted ghee. Bake for 10 minutes, or until just soft and a little brown around the edges. You may need to do a couple of batches to create all of your sweet potato layers.
  3. In a medium pan, heat a tablespoon of the ghee and cook the onion for 2 minutes. 
  4. Add the zucchini, mushrooms, balsamic vinegar, salt and diced tomatoes. Bring to a boil, then reduce immediately to a low simmer.
  5. Stir frequently and cook for 10 minutes, or until the veggies are soft. Set aside.
  6. In a clean pan, add the remainder of the ghee and heat over medium/high. Add the beef mince and use a spatula to chop into small pieces as it cooks. Once just browned, add the tomato passata and mix well. Simmer on low for 25 minutes. 
  7. Meanwhile, bring a small amount of water to the boil in a medium pot. Add the spinach and stir for a couple of seconds to coat the leaves. Cook for about 2 minutes, until wilted and dark green. Drain and set aside to cool.
  8. Once cooled, chop the spinach into small chunks and add to a mixing bowl with the ricotta. Stir until well combined*
  9. In a separate mixing bowl, combine the beef and vegetable mixture.
  10. Let the layering begin! Line a baking dish with aluminium foil.
  11. Using a ladle or 1/2 C measuring cup, spoon about 2 cups of the beef and vegetable mixture into the bottom of the dish. 
  12. Add a layer of sweet potato slices. Note: they may not cover the entire surface, make sure you save enough for the remaining layers. Save the best ones for the top!
  13. Add another layer of meat and vegetables, then using a spatula, evenly spread half of the ricotta mixture on top, followed by another layer of sweet potato. 
  14. Repeat for your final layer, with more meat and veggies and another layer of ricotta and spinach. 
  15. Place your final sweet potato sheets on top for the finishing touch. 
  16. Bake at 180C/355F for 35 minutes. Allow to cool before slicing into 6 (large) or 8 (smaller) servings. 
  17. Store in an airtight container in the fridge for 3-4 days, or in the freezer for the perfect back up meal!

*If you're avoiding dairy, simply omit the ricotta layer and add the cooked spinach into the vegetable and meat mixture.

CLEAN ZUCCHINI SLICE

Lizzy Marsh

 

You’ll never know that this tasty zucchini slice isn’t filled with cheese and dairy! It’s the perfect mid-morning snack or on-the-go breakfast and can be enjoyed as a vegetarian option if the bacon is omitted.

I like to make a batch of this on the weekend and take a big slice with me for a morning snack. For athletes, this is the perfect snack during a competition or even out on a long bike ride or hike. 

INGREDIENTS

(serves 4-6)

  • 2⁄3 cup (150g) bacon (look for one without added sugar or artificial flavourings and colourings)
  • 3-4 cups (600g) grated zucchini (about 3 medium sized)
  • 2 small brown onions
  • 8 eggs
  • 1 ¼ cups (140g) raw almond meal
  • 1/3 cup (75g) macadamia nut oil
  • 1 small red chilli, finely diced
  1. Preheat the oven to 175C/350F and line a 15 x 30 cm (6 x 12 inches) dish with baking paper.
  2. Dice the bacon and fry over high heat until brown and crispy.
  3. Meanwhile, wash and grate the zucchini and onions.
  4. In a large mixing bowl, whisk the eggs and then stir through the almond meal.
  5. Add the zucchini, onion, oil, chilli and pre-cooked bacon and mix well. The mixture should be just pourable.
  6. Pour into the lined baking dish and bake for 40 minutes or until cooked through. Leave to cool before slicing into small squares. The slice should last in the refrigerator for 3-4 days and will also freeze well. 

GET CREATIVE

Spice things up with added ingredients like diced sweet potato, mushrooms, chopped tomatoes or herbs. 

For a "cheesy" topping, sprinkle some nutritional yeast on top of the slice before baking. 

SPICY PUMPKIN SOUP

Lizzy Marsh

This soup is one of my most popular recipes. Easy to make, warming, and full of anti-inflammatory and flavourful spices, it will quickly become a staple weekly recipe during the colder months.

INGREDIENTS

(serves 6)

  • 1 brown onion, diced
  • 1 red chilli (or 1 teaspoon chilli flakes)
  • 1 cm chunk ginger, finely grated
  • 1 tablespoon Ras El Hanout (Moroccan spice blend)
  • 1 clove garlic, crushed
  • ~4 cups chopped pumpkin (butternut or Kent)
  • 1 litre organic vegetable stock
  • 1 tablespoon coconut oil
  • 1/2 can (200 ml) coconut cream (optional)
  1. In a pot over medium heat, fry the onion, chilli, ginger, Moroccan spice and garlic in the coconut oil for ~ 2 minutes or until onion is soft.
  2. Add the pumpkin and stir through for about 1 minute
  3. Add the veggie stock and bring to the boil.
  4. Reduce to a low simmer and cook for ~20 minutes, or until pumpkin is soft.
  5. Once cooled a little, blend the soup with a hand-blender or transfer into a full machine blender and pulse until smooth and creamy.
  6. Return the soup to the pot, add the coconut cream* and stir through until just mixed. Store in an airtight container in the fridge for 3-4 days.

*If you'd like a lighter soup, omit the coconut cream. Alternatively, you can always add a dallop when you reheat the soup to serve.

PRIMAL CHOCOLATE MOUSSE

Lizzy Marsh

If you’re looking for a decadent, chocolaty dessert, this recipe will definitely hit the spot. It not only tastes fantastic, but packs a nutritional punch and is a sneaky treat to bring out at your next dinner party…no one will ever know it’s not laden with dairy and refined sugars.

INGREDIENTS

(serves 4-6)

  • 2 small avocados
  • 3 tbsp. raw honey*
  • ¼ cup raw cacao
  • ¼ cup coconut cream (chilled*)
  • Dash sea salt
  • Dash cinnamon

*when chilled in the fridge, coconut cream becomes semi-solid and will create a thicker mousse.

** If you'd prefer to go for a lower fructose option, you can substitute the honey for maple syrup or rice malt syrup.

  1. In a powerful blender or food processor, place the honey first, followed by the cacao and then all remaining ingredients.
  2. Pulse slowly until the ingredients mix together and become smooth. You may need to use a spatula to scrape the sides of your machine as you go.
  3. Place in the fridge to chill and serve with a dusting of raw cacao.

WATERMELON + BASIL GRANITA

Lizzy Marsh

This recipe is an easy, refreshing dessert and a great way to use watermelon. If you stock up when in season, you can whip it out of the freezer and into this incredible dessert in no time.  The fresh flavour of this icy treat can be brought to life with an addition of chilli flakes, lime and basil.

INGREDIENTS 

(serves 2)

  • 2 cups frozen watermelon, cubed
  • 1/2 small red chilli or 1/2 tsp chilli flakes (optional)
  • 5 basil leaves, plus a few for serving
  • Lime rind and salt, to serve 
  1. In a food processor, pulse all ingredients to slowly break up the frozen watermelon. Over-process and you will end up with fancy watermelon juice!
  2. Just as it reaches a sorbet-like consistency, scoop into small bowls and top with some basil sprigs.

CHEWY MOCHA BALLS

Lizzy Marsh

chewymochaballs.jpg

These chewy, chocolatey balls are a perfect mid-morning snack or a great treat to bring along to a party or morning tea. Tuck a couple in your riding jersey or running belt and benefit from the high quality fats and carbohydrates, as well as the small burst of caffeine that can help to reduce neuromuscular fatigue and assist with performance. 

Why fresh ginger? We love the flavour twist that stands these balls apart from others. Not only does ginger taste delicious, it is a broad-spectrum anti-inflammatory that may help to settle digestive problems, nausea and stomach pain. You can adapt the recipe to include as little or as much fresh ginger as you like!

INGREDIENTS 

(makes 15-18 balls)

  • 1 cup pre-soaked* raw nuts (I used a mix of macadamia and cashew, but almonds, walnuts and pecans would work too)
  • 8 fresh medjool dates, pitted
  • 3 cm chunk ginger, peeled and finely grated
  • 2 tbsp raw cacao powder
  • 2 heaping tbsp goji berries
  • 1 tbsp coconut flakes
  • 1 tbsp finely ground coffee beans
  • 2 tbsp coconut oil, melted
  • 1 tsp cinnamon
  • 1/2 tsp Himalayan rock salt (or other ground salt)

plus, for dusting ~1/4 cup of each:

  • raw cacao powder
  • sesame seeds
  • desiccated coconut

DIRECTIONS

  1. In a food processor, add the nuts and pulse until roughly ground, but still chunky.
  2. Add in the pitted dates, cacao powder, ginger, coconut oil, coconut flakes, cinnamon, salt, and coffee. Process until the mixture is consistent and starting to stick together (about 60 seconds on high).
  3. Add the goji berries and pulse again, for about 15 seconds (we don’t want to pulverize them).
  4. On 3 separate flat plates, pour the dusting sesame seeds, cacao and coconut.
  5. Using your hands, roll the mixture into small balls (about 3 cm across).
  6. Roll the balls in the toppings to coat the outer surface.
  7. Pop them in the freezer or fridge to set and store in an airtight container in the fridge.

* pre-soaking will help to reduce the anti-nutrients like phytic acids in the nuts. This will help with digestion, reducing inflammation and improving the uptake of nutrients like calcium and magnesium. Soak for at least 10 hours, then discard soaking liquid and wash the nuts well. You can leave them on a tray in the sun to dry, dehydrate, lightly roast or simply use when a little damp. 

TIP: If you're consuming these after 12 pm or making them for children, omit the ground coffee!

CHAI-SPICED NUT MILK

Lizzy Marsh

This winter warmer is a treat to make at home when it’s chilly outside and you have some extra homemade nut milk! It’s important to use milk from soaked (activated) nuts to reduce the anti-nutrients (like phytic acid).  Watch out for store-bought nut milks that often have a very low concentration of nuts and possibly preservatives and sweeteners added.

INGREDIENTS | serves 1

  • 1 cup (250ml) homemade activated almond milk (or another nut milk)
  • 1 tsp. fresh ginger, finely grated
  • 1 cinnamon stick, crushed
  • 1 star anise
  • ½ tbsp. carob powder
  • Pinch turmeric
  • Pinch pink Himalayan salt
  1. Place the nut milk in a small pot on low heat.
  2. Add all other ingredients and stir well.
  3. Simmer on low heat (the milk shouldn’t boil) for about 10-15 minutes, until warmed through.
  4. Pour the mixture into your mug through a strainer and discard all the spices.
  5. Serve warm!

SKIN FOOD GREEN SMOOTHIE

Lizzy Marsh

True beauty is about health, happiness and a passion for life. One of the first places that we notice this type of exuberant and energising beauty is in healthy, glowing skin, You can always notice when a person's skin and eyes are glowing - they look energised, happy and clear.

When our skin is clear and blemish-free, it is less tempting for us to cover it with heavy make-up and harsh products. We are big believers in ‘feeding’ our skin with nutrient dense foods, just like our bodies. Check the ingredients of any skincare product to make sure that you can eat it before you feed it to the largest organ in the body that’s responsible for protection, regulation and absorption.

This green smoothie is a creamy, delicious ‘skin food.’ With avocado, peppermint and coconut oil on the ingredients list, it’s jam packed full of fatty acids, antioxidants and vitamins that will promote a healthy glow on the inside and out.

Ingredients | serves 2

  • 5 large leaves of kale, de-stemmed
  • ½ avocado
  • 1 lime, peeled
  • 1 green apple, peeled and cored
  • ½ cup fresh peppermint leaves (or mint)
  • 1 tablespoon coconut oil
  • 3 ½ cups filtered water
  1. Wash all ingredients well.
  2. Add all ingredients to your blender and blend on high for ~90 seconds, or until smooth and creamy.

Serve with ice cubes and slices of fresh lime.

SLOW COOKED LAMB SHANKS

Lizzy Marsh

These fall-off-the-bone lamb shanks are one of the easiest and most loved recipes in our house. They are deliciously tender and can be paired with a variety of sides to make a one-pot wonder meal. 

Please note: different slow cooker brands do vary, so if necessary, apply the below instructions to the device you have access to. 

Ingredients: 

  • 2 tbsp. ghee
  • 4-6 grass-fed lamb shanks
  • 1 brown onion, diced
  • 1 large jar (600g) organic tomato passata
  • 1 can diced organic tomatoes (or 4-6 fresh tomatoes, chopped)
  • 1 tbsp. balsamic vinegar
  • 4-6 stems fresh rosemary
  1. In a large pan, melt the ghee over high heat. Add the shanks (you may need to do this in two batches) and rotate the shanks to brown off on all sides for 1-2 minutes.
  2. Meanwhile, add the chopped onion, passata, tomatoes and balsamic vinegar to the slow cooker and stir to mix.
  3. Once browned, add all shanks to the slow cooker and position so that they are covered with liquid. Top with the rosemary stalks.
  4. Cook on high heat for ~2 hours, then reduce to low for 5-6 more hours, or until the meat is tender and falls from the bone. 
  5. Serve with mashed sweet potato, cauliflower rice, zucchini noodles - or even as a tomato based stew on it's own.