Category Archives: Super Food

Raw Choc Cherry Ripe Bites

mummyknows-choc-cherry-bites-3It seems these days there are almost as many trends in food as there are in fashion. I’m sure you’ve all heard the rumours that chocolate is good for you. But just how good for you depends on what’s in it and how it’s made. And what better way to know exactly what’s in it then to make it yourself? The most wonderful way to enjoy chocolate, theses Raw Choc Cherry Bites are absolutely incredible. Jam packed with only the purest, healthiest ingredients, they are completely delicious and utterly guilt free! xx


Raw Choc Cherry Bites
(Makes Approx 18 Squares)

1 heaped tablespoon coconut sugar
1 tablespoon coconut oil (melted)
3/4 cup shredded coconut
15 cherries seeded and chopped
5 large strawberries chopped
1/3 cup Raw Organic Cacao Butter (Loving Earth)
1 tablespoon Coconut Oil
3 heaped tablespoons raw unsweetened Cocoa Powder
3-4 tablespoons coconut sugar (or 2-3 tablespoons rice syrup)

Combine all the filling ingredients in a blender and blend for a few seconds, ensuring the mixture remains textured. Line a square container with baking paper and pour the mixture on top using a spatula to flatten evenly. Transfer to the freezer for 2-3 hours. Remove from the freezer and cut into squares, then return to the freezer while you prepare the coating.

In a small saucepan over low heat, combine all the coating ingredients and stir until just melted. Careful not to over heat as the ingredients should remain relatively raw and uncooked.

Now for the fun part:
Prepare a tray / plate with a sheet of baking paper.
Transfer the coating mixture into a shallow bowl. Dip each frozen square into the coating and cover on both sides, then lay out on the preprepared baking paper as you go. Best kept stored in the freezer and packed into air tight plastic containers. Allow to defrost slightly before serving xx 

Sesame Salmon Tataki with Ponzu Dressing and Brown Rice

All it took were six little words . . . “I could eat this every week” and I knew this dish was worthy of the weekly rotation. Or at least our salmon rotation. And with the amount of salmon we eat, it has to be one mighty fine salmon dish to make the cut. Call it motherly instincts (or the obvious zeal by which it was consumed), but I’m certain if our little one could talk, she would agree with her father’s sentiment. Not only did she enjoy the salmon, but she took great pleasure in her hand held julienned vegetables, allowing her to dine sans help from mum or dad.

Inspired by Jame’s Duigan’s Recipe for Salmon Tataki, I switched the dressing, added some green beans and brown rice, then made some adjustments for our little one, leaving out the radishes and the dressing. Blissfully easy, equally delicious and especially clean and healthy, it’s certainly worth a try xx


Sesame Salmon Tataki with Ponzu Dressing and Brown Rice
Inspired by Clean and Lean Diet Cookbook by James Duigan

Serves 2 adults 1 little one
2 x 200g Salmon Fillets
1 x 100g Salmon Fillet (allowing for leftovers)
1 teaspoon coconut oil
2 tablespoons sesame seeds
3 baby carrots julienned
1 Lebanese cucumber julienned
Handful of green beans blanched and chopped
3 radishes finally sliced
Handful of seaweed strips
Cooked brown rice
sea salt and pepper
1 tablespoon sesame oil
2 tablespoons rice wine vinegar
4 tablespoons Ponzu
juice of half a lime

Begin by cooking brown rice as per pack. Then, in a medium size fry pan heat the coconut oil. Sprinkle the salmon fillets with sesame seeds (on the skinless side) and cook skin side down for approx 5 minutes. Flip and sear the salmon sesame seed side down for a further 4 to 5 minutes or until liking.

In the meantime, in a small bowl combine all the dressing ingredients and whisk together.

Arrange a pile of julienned vegetables, radishes and seaweed on each plate, top with cooked salmon, an extra sprinkling of seaweed strips, drizzle with dressing and serve along side cooked brown rice.

Jeweled Brown Rice with Orange Zest and Mint

As much as I love brown rice, I realize it’s not the most exciting grain around. With a reputation for being (arguably) boring, this dish transforms brown rice into something far more exotic. With hints of orange and mint, bursts of pomegranate and cranberries and a clever use of saffron brewed tea bleaching brown rice into sunshine yellow, this recipe has the potential to turn even the biggest brown rice skeptics into brown rice lovers. By simply pre preparing all the ingredients and arranging them into a neat assembly line, this dish can be as easy as it is delicious. Tried and tested on a party of ten, it’s a guaranteed crowd pleaser xx

Jeweled Brown Rice with Orange Zest and Mint
Adapted from Whole Living Daily with Sarah Britton
serves 6-8

2 cups brown rice, rinsed
Pinch saffron
2 shallots diced
2 medium carrots grated
Zest of 1 orange
2 teaspoons coconut oil
1/2 tablespoon cumin
1/2 teaspoon turmeric
1/2 teaspoon cinnamon
2 bay leaves
6 dates pitted and chopped
1 handful cranberries
1 teaspoon sea salt
1 handful mint leaves roughly chopped
1 handful chives chopped
1 small pomegranate seeded
handful almonds lightly toasted and halved
Juice of half a lemon, plus lemon wedges to serve

In a small glass add 4 tablespoons boiling water and a pinch of saffron and allow to brew into a tea. Leave to stand

In a medium size fry pan, heat coconut oil. Add cumin then turmeric, bay leaves and cinnamon. Stir until fragrant then add shallots, carrots, orange rind, chopped dates and cranberries. Cook for 5 minutes or until shallots have softened. Then set aside.

Cook brown rice as per pack. Add the saffron tea and the salt and bring rice to the boil. Reduce to simmer for approx 30 minutes or until water has evaporated and rice has coked.

Once rice is cooked, allow to cool on a sheet of baking paper. Transfer to a large serving dish, add the carrot and dried fruit mixture, lemon juice and mix together well. Add the chopped herbs and half the pomegranate seeds and mix through. Season with salt and pepper, sprinkle with toasted almonds and the remainder of the pomegranate seeds and serve with lemon wedges.

Mustard Pomegranate and Kale Quinoa with Honey and Lemon Seared Lamb

I was going to post this later this afternoon, but I happened to find myself in a conversation with my girlfriend about lamb back straps (as you do). She was on her way to buying them and I was in the midst of creating this post. So, it seemed only fitting to hurry along and post it this morning, in the hope of not only adding to her (no doubt already amazing) dinner but to any of you who are out there deciding what to make tonight. . .

If you’re not a fan of Kale or are having trouble finding it, it can be inter changed with Tuscan Cabbage, Spinach or even Green Beans. Enjoy! xx

Mustard Pomegranate and Kale Quinoa
Inspired by Green Kitchen Stories

1 cup quinoa
1 tbsp olive oil
1 tsp olive oil
2 shallots finely diced
zest and juice of 1 lemon
2 tbsp English mustard
4 large kale leaves, center ribs and stems removed, finely chopped and blanched
1/3 cup dried cranberries
¼ cup toasted pecans
pomegranate seeds

Cook quinoa as per instructions on pack, add chicken stock for flavor. Allow to cool once cooked

In the meantime in a small frying pan heat 1 tsp olive oil and saute shallots for approx 5 minutes or until slightly charred.

In a small bowl combine 1 tablespoon olive oil, mustard, lemon juice and zest, whisk together.

In a medium sized serving bowl combine quinoa, shallots, kale, cranberries, pomegranate seeds and drizzles with dressing. mix together well and top with toasted pecans.
To effectively remove pomegranate seeds, cut pomegranate in half, hold over bowl and with a wooden spoon begin tapping the flat side section of the pomegranate. At first nothing will happen, but persist and eventually the seeds will start trickling down.
To see exactly how to prepare kale leaves head right this way

Honey and Lemon Seared Lamb with Pomegranates and Mint
Recipe by Mummyknows

400g Lamb Back Strap
1 tablespoon olive oil
1 shallot finely diced
Juice and zest of 1 lemon
1 teaspoon honey
few sprigs of thyme
1 clove garlic minced
handful mint
pomegranate seeds

In a small bowl whisk together lemon juice, zest, honey, garlic and thyme leaves.

Marinate lamb in mixture from for 10 minutes up to an hour.

In a medium size frying pan heat 1 tablespoon olive oil and saute shallots. After 1 minute add lamb and sear over high heat. Turn occasionally and gradually add any left over marinate, cook until golden on the outside and pink on the inside (should only take a few minutes).

Serve lamb topped with shallots and sprinkled with pomegranate seeds and mint.

A Coconut & Blueberry Super Smoothie and a Blueberry Chia & Banana Smoothie

I’ve recently developed a new found appreciation of smoothies. Ever since the realization that they actually fill you up, I’ve started playing around with flavors and combinations and discovered the possibilities are endless. So, if you’re ever a little pressed for time but still want a clean and healthy start to the day, these smoothies are a fast and delicious way to jam pack your morning full of goodness. The first is from The Green Kitchen and the second is by yours truly. The addition of Chia seeds works wonders not only in helping to fill you up, but Chia has the richest combined source of Omega 3, Protein, Fibre and Antioxidants found in any natural food. How’s that for a kick start to the day? xx

Blueberry Coconut Super Smoothie

2 glasses
Recipe from The Green Kitchen

1 cup fresh blueberries
1/2 cup coconut water
1 frozen banana
a big chunk fresh ginger, minced
juice from 1 lime
2 tbsp coconut flakes
a handful of walnuts

Throw all ingredients in a blender and blend for approximately 1 minute.

Blueberry Chia and Banana Smoothie
Recipe by Mummyknows

1 cup fresh blueberries
1 banana chopped
1 cup rice milk
1 tablespoon Chia seeds
1 tablespoon coconut flakes
few mint leaves
1 heaped tablespoon natural yoghurt (optional)


Throw all ingredients in a blender and blend for approximately 1 minute.

Pics Via / The Green Kitchen / Kora Organics / Tumblr