12 Delicious Whole Food Recipes to Soothe the Soul & Nourish the Body

Nikki Heyder.

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6. Quinoa, Coconut & Cinnamon Porridge8. Broccoli & Zucchini Buckwheat Loaf10. Warming Winter Salad12. Spiced Cauliflower & Chickpea Soup14. Stuffed Squash 16. Beetroot Hummus & Kale & Beetroot Crisps 18. Quick & Easy Mushroom Brown Rice Risotto 20. Pumpkin Miso Broth 22. Lentil & Sweet Potato Shepherd’s Pie24. Grain Free Apple Berry Crumble 26. Coconut & Ginger Infused Hot Chocolate

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As the cooler weather sets in, it is normal for our bodies to crave warmer foods – usually these foods are what we like to call ‘comfort foods’ and comprise of things such as pasta, pies, stews and naughty desserts. The fact that we’re rugged up in layers of clothing tends to ‘excuse’ us from the issue that many of these foods probably aren’t the best solution for our waist line or our overall health and wellbeing.

Many people struggle with ‘eating healthy’ during winter and have a constant fear of undoing all their hard work from the summer months. But I’m here to tell you that it doesn’t have to be so daunting or difficult. By understanding the rhythms and cravings of our bodies, we can fine tune what we eat, how we move and how to treat ourselves in order to feel our absolute best no matter what time of year it is!

I am a firm believer that mother natures will always provide us with what we need to survive at any given point in time. For winter, it means that she provides us with an abundance of grounding, root vegetables, spices and citrus fruits in order to get our digestion firing, maintain good circulation, and boost our immunity.

Not unlike Ayurveda or Traditional Chinese Medicine principles, I believe that we always need to find a state of balance to suit the conditions for which our bodies are living. Wet, damp, cold and windy days can make us feel restless, ‘flighty’, and sometimes moody. Our bodies are consistently trying to stay warm and therefore we use more energy than what we would in the warmer months. With winter also comes a lack of Vitamin D from the sunshine, increased levels of fatigue, and much drier extremities – lips, hair, eyes and skin.

So what can we do to ensure our bodies are still nourished during these cooler months?

Firstly, ensuring that the food we are eating keep us satisfied and warm and also well nourished is of utmost importance. This means lots of high fibre, low GI vegetables and whole grains, some high quality protein at every meal, and a good dose of healthy fats throughout the day will keep our energy levels high and our cravings for sugary foods at bay. On top of this, adding immune boosting, warming herbs and spices such as turmeric, ginger, and cinnamon to our diets will not only add amazing flavour, but will also leave us feeling truly comforted and healthy.

Secondly, don’t be too hard on yourself when it comes to exercising in winter – you could tire yourself out more than you realise by insisting to stick to a rigorous fitness plan. Why not experiment with a few slower or gentler classes to compliment what Traditional Chinese Medicine refers to as the ‘Yin’ portion of the year – where our energy expenditure should be focused more inward than outward. Maybe this means incorporating a few Yin Yoga classes into your routine, committing to 10 minutes of meditation a day, or dedicating yourself to a good book – whatever you choose, try to really draw on time for yourself and time to nurture your soul.

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1. In a pot combine quinoa, water, honey, cinnamon, cardamom pods, and sea salt and bring to a gentle simmer until most of the water has been absorbed and quinoa are cooked2. Pour in coconut cream and add chia seeds – continue to stir for a further minute or two until thickens 3. Evenly distribute between bowls and top with granola, sliced banana and toasted coconut chips

1 cup organic white quinoa, washed 4 cups water 2 tbsp raw, unprocessed honey (or another sweetner of your choice) 1 tsp ground cinnamon 2 cardamom pods, shell cracked open 1 tsp vanilla essence Small pinch sea salt 1 cup organic coconut cream 1 tbsp chia seeds1 large banana 1/2 cup coconut chips, toasted1/2 cup granola of your choice (optional)

Quinoa, Coconut & Cinnamon Porridge

Serves 4

Grains are always better & more easily absorbed by our digestive system when they are soaked. If you have time, soak your grains overnight in water before using.

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1. Pre-heat oven to 160 degrees Celsius 2. In a large bowl combine buckwheat flour, baking powder, olive oil, egg yolks, zucchini, spinach, broccoli, thyme, salt and pepper and mix well to combine3. In a separate bowl, use an electric beater to whisk egg whites until fluffy white peaks form 4. Using a metal spoon, gently fold 1/3 of the egg whites into the bread mixture at a time until all combined and you are left with a fluffy batter5. Line a loaf tin with baking paper and pour the mixture in6. Garnish with shredded broccoli and a little sea salt (you could also garnish with pepitas, poppy seeds or any other nut or herb of your choice)7. Bake for about 20 minutes or until skewer can be inserted and removed cleanly8. Serve warm or slice and freeze for the week

2 cups organic buckwheat flour2 tsp gluten free baking powder3/4 cup olive oil 4 large eggs, separated 1/2 zucchini, grated1 cup baby spinach leaves, finely shredded1/4 head broccoli florets, very finely shreddedLeaves from 2 sprigs of fresh ThymeSea Salt & Pepper

Broccoli & Zucchini Buckwheat Loaf

Makes 1 loaf

Did you know that buckwheat isn't actually a grain? It is a fruit seed which comes from a plant related to rhubarb and apart from being a fantastic source of fibre, buckwheat is also rich in

manganese, copper and magnesium.

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1. Pre-heat oven to 180 degrees Celsius 2. Line a baking tray with baking paper and mix in carrots, parsnip, Brussel sprouts, onion, garlic cloves, both oils, honey, sesame seeds, salt and pepper3. Roast until golden and crisp – approximately 30 minutes4. Once vegetables are ready, allow to cool slightly before mixing through swiss chard leaves, zucchini ribbons and sliced fennel5. Drizzle with a little extra olive oil, apple cider vinegar, and season to taste

Warming Winter Salad

Serves 4

1 Purple Carrot, cut into thin strips or wedges1 Orange Carrot, cut into thin strips or wedges1 Parsnip, cut into thin strips or wedges8 Brussel Sprouts, halved or quartered 1 Red Onion, roughly sliced 4 Whole Garlic Cloves, skin on2 tbsp Olive Oil 1 tsp Sesame Oil1 tbsp Raw, Unprocessed Honey2 tsp Sesame Seeds3 cups baby Swiss Chard (or baby spinach)1/2 Zucchini, made into ‘ribbons’ by using a vegetable peeler 1/2 Fennel Bulb, finely sliced 2 tbsp Apple Cider Vinegar Sea Salt & Black Pepper

Need another quick & easy salad dressing idea? Simply whisk 2 tsp tahini with the juice of 1 lemon, a pinch of sea salt & pepper, & 1/4 cup good quality olive oil.

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1. In a pot heat olive oil and cook onion until soft and translucent2. Add garlic and spices and cook for a further minute or two until fragrant 3. Add cauliflower, chickpeas and stock and allow to simmer for about 20 minutes 4. Remove from heat and either transfer to a blender or use a hand blender to pulverise until smooth5. Season well with salt and pepper6. Serve with garnishing of fresh herbs

1 tbsp olive oil1 onion, finely diced2 cloves garlic, sliced1tsp ground turmeric1/2 tsp ground cumin 1 tsp ground coriander 1/2 head cauliflower, cut into florets400g cooked chickpeas (or organic tinned chickpeas, rinsed and drained)1.5 litres vegetable stockSea Sealt & Black Pepper Fresh Coriander & Mint to garnish

Spiced Cauliflower & Chickpea Soup

Serves 4

Albeit the boring cream colour of cauliflower, it boosts just as many health benefits as its green cruciferous counterparts. High in phytonutrients, glucosinolates, and vitamin C, cauliflower is an excellent anti-inflammatory,

immune booster, and detoxification support.

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1. Pre-heat oven to 180 degrees Celsius2. Lay squash halves on baking tray and bake for 30 – 40 minutes or until soft and golden 3. Once cooked, use a spoon to scoop out some (not all), of the centre of the squash to make enough room for the stuffing (save whatever you scoop out and add to the rice mix) 4. Meanwhile heat olive oil in non stick pan and saute onion until soft and translucent 5. Add garlic, cumin, cinnamon, coriander and paprika and cook for a further minute or two until fragrant 6. Add dates, kale, brown rice, whatever squash you had from scooping out the core of the cooked vessel, and nearly all of the almonds (save some for garnishing) and cook until hot and kale has wilted 7. Season well with salt and pepper and add lemon juice once you’ve turned off the heat 8. Stuff the rice mixture into the hollowed part of the squash, garnish with remaining toasted almonds and fresh mint leaves9. Serve with a fresh side salad and a dollop of coconut yoghurt

Stuffed Squash

Serves 4 - 6

1 medium sized squash, halved with seeds removed 1 tbsp olive oil1/2 onion, finely diced2 cloves garlic, finely sliced1 tsp ground cumin 1/2 tsp ground cinnamon 1 tsp ground coriander1 tsp smoked paprika 6 dried dates, rougly chopped 2 large kale leaves, finely shredded 2 cups cooked brown rice (you could also use quinoa, buckwheat or millett) 1/2 cup flaked almonds, toastedSea Salt & Black PepperJuice of 1 lemon Fresh mint, to garnish

Squash (and other pumpkin varieties) are rich in beta-carotene which convert into Vitamin A within our bodies - an essential antioxidant, Vitamin A helps to maintain healthy skin amongst many

other things.

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1. Pre-heat oven to 180 degrees Celsius 2. Line a small baking tray with baking paper and add beetroots, about 2 tbsp olive oil, cumin, and a pinch of salt & pepper3. Bake for approx. 20 minutes or until tender4. Once cooked, add to food processer or Nutribullet along with remaining olive oil, garlic, chickpeas, and lemon juice5. Pulverise until smooth and creamy 6. Taste and season as desired7. Serve with crackers or kale & beetroot crisps

1. Pre-heat oven to 160 degrees Celsius 2. Combine beetroot and kale in a large mixing bowl along with olive oil and sea salt and massage well to ensure a very light coating of oil covers the vegetables3. Line two baking trays with baking paper and lay beetroot chips in one and kale in the other – ensure that they are all relatively separate and not overlapping each other otherwise they won’t crisp up 4. Bake until crisp – for the kale this won’t take any longer than 10 minutes, for the beetroot it will take about 20 minutes before the curl up and become crisp – once they are removed from the oven and cool down, they will become crispier5. Serve with dip of your choice or eat and enjoy just as they are

2 medium sized beetroots, cut into small cubes1/2 cup olive oil 1 tsp cumin seeds or ground cumin 2 whole garlic cloves1 tin organic chickpeas, rinsed and drained Juice of 1 whole lemon 1/4 cup filtered waterSea Salt & Black Pepper

1 large beetroot, very finely sliced using mandolin 2 or 3 stalks of kale, leaves removed and roughly torn into pieces 1 tbsp olive oil Sea Salt

Beetroot Hummus

Kale & Beetroot Crisps

Makes 2 cups

Serves 4

Change this recipe up by swapping the beetroot for roasted broccoli, pumpkin or carrots!

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1. In a large non stick pan, heat olive oil and saute onions until soft and translucent 2. Add garlic, herbs, Silver Beet and mushrooms and cook for a further 5 minutes or until mushrooms have softened and greens have cooked down3. Add vegetable stock and allow to simmer for about 15 minutes or until most of the liquid has been absorbed 4. Add corn flour or psyllium husk and continue to stir until the mixture thickens slightly 5. Turn off heat and season to taste6. Stir through fresh parsley and serve with lemon wedges

Quick & Easy Mushroom Brown Rice Risotto

Serves 4

1 tbsp olive oil 1/2 onion, finely diced3 cloves garlic, finely diced 2 sprigs fresh thyme1 tbsp fresh rosemary leaves 4 field mushrooms, finely sliced 2 stalks (approx. 2 cups) of silver beet (or spinach or kale), very finely shredded 2.5 cups cooked brown rice400ml vegetable stock 1 tbsp corn flour or 1 tsp psyllium husk Sea Salt & Black Pepper1/4 cup fresh parsley leaves, choppedLemon wedges, to serve

Did you know that mushrooms are the few vegetables which contain high doses Vitamin D? Perfect for those not-so-sunny days when our natural absorption from the sunlight is limited.

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1. Bring water or stock to boil and add miso paste, tamari, vinegar and sesame oil2. Add pumpkin cubes and cook for about 15 minutes or until pumpkin is soft3. Cook noodles according to packet instructions - drain and set aside4. Remove pumpkin cubes and blitz in blender or NutriBullet with a little water until pureed5. Pour back into broth6. Add mushrooms, spring onion, tofu cubes and broccoli and cook for a further 5 minutes 7. Assemble noodles in bowls and top with soup8. Garnish with fresh coriander & sesame seeds

1.5L Water or Vegetable Stock 6 Tbsp White Miso Paste4 Tbsp Tamari 1 Tbsp Vinegar 1 Tsp Sesame Oil300g Pumpkin, Skin Removed, Cut into small cubes8 Shiitake Mushrooms, Sliced4 Spring Onions, Finely Sliced 1 Bunch Broccoli, Chopped 400g Organic, Non GMO, Silken Tofu, Cut into Small Cubes150g Black Bean Noodles (or other GF noodles of your choice)Coriander, to garnishSesame Seeds, to garnish

Pumpkin Miso Broth

Serves 4

Can't find the black bean noodles? You can use buckwheat, brown rice or even chickpea noodles. If you want to avoid the grains all together try adding spiralised zucchini or carrot 'noodles'

instead.

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1. Bring a pot of water to the boil and cook sweet potatoes for about 15 – 20 minutes or until tender enough to mash. Drain and set aside for later2. Meanwhile, heat olive oil in a non stick pot and saute onions until soft and translucent 3. Add garlic, herbs, mushroom, carrot, celery and tamari and cook until mushrooms are soft 4. Add lentils, crushed tomatoes and vegetable stock and allow to simmer for 10 – 15 minutes or until most of the liquid has been absorbed 5. Taste and season with salt and pepper before turning off the heat 6. Set oven to ‘grill mode’ before assembling your pie7. To assemble pour lentil mix into baking tray of your choice 8. Mash sweet potatoes and gently spoon and smear on top of lentil mix9. Sprinkle almond meal, fresh herbs and some sea salt on top of mashed sweet potato and bake under grill until golden (about 5 – 10 minutes)10. Serve with a fresh salad

Lentil & Sweet Potato Shepherd’s Pie

Serves 4 - 6

2 medium sized sweet potatoes, cut into chunks1 tbsp olive oil 1/2 red onion, finely diced3 cloves garlic, finely sliced1 tbsp rosemary leaves2 bay leaves2 sprigs thyme1 tsp dried oregano 1 field mushroom, finely diced 1 carrot, finely diced2 celery stalks finely diced 2 tbsp tamari or GF soy sauce2 cups cooked lentils (or 2 tins organic lentils, rinsed and drained)1 tin organic, crushed tomatoes1/2 cup vegetable stock Sea Sealt & Black Pepper1/4 cup almond meal Handful fresh parsley, finely chopped

If you don't like sweet potato, you can use mashed cauliflower, regular potato or even mashed broccoli instead. Add a sprinkling of nutritional yeast, to give it a true cheesy

flavour!

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1. Pre heat oven to 160 degrees Celsius2. Combine almond meal, coconut, nuts, cinnamon, oil, salt and sugar/honey in a bowl and mix well3. Line baking tray with baking paper and evenly spread out crumble mixture4. Bake for 10 - 15 minutes or until crumble mixture starts to brown and coconut becomes crisp 5. Meanwhile place apples, berries, cinnamon and water in a pot and bring to the boil - reduce to simmer and cook until apples are soft and water has nearly all been evaporated 6. To serve, layer a tablespoon of crumble mix, followed by a couple of tablespoons of apple mixture and finally, top with more crumble, coconut yoghurt and a fresh berry. Enjoy!

** Note this can also be served in one big tray if desired with apple mixture on the bottom, crumble on top and dollops of coconut yoghurt throughout **

1.5 cup almond meal1 cup desiccated coconut or coconut flakes1/2 cup roughly chopped nuts of your choice1 tsp cinnamon1/4 cup coconut oil or olive oil1/4 cup coconut sugar or 1 tbsp raw honeyPinch sea salt 3 large apples, cored and cut into cubes1 cup fresh or frozen berries1 cup water1 tsp cinnamon Coconut Yoghurt & Fresh Strawberries to serve

Grain Free Apple Berry Crumble

Serves 4 - 6

Want to mix it up? Why not try adding another type of fruit such as rhubarb, pear, mango or peach?

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1. Bring all ingredients to a gentle simmer in a small pot before serving hot into two big mugs2. Enjoy !

Coconut & Ginger Infused Hot Chocolate

Makes 2 large cups

2 cups almond milk 1 cup coconut milk 3 tbsp organic raw cacao powder1 tsp freshly grated ginger2 tbsp raw, unprocessed honey (or coconut sugar or sweetner of your choice) 1/2 tsp vanilla essence

Why add cinnamon? Some studies suggest that cinnamon can improve circulation, boost immune function, reduce inflammation, and even aid in the management of insulin resistance.

With a passion for healthy, balanced living, and a love for real food, Nikki has combined her experience as a commercial cook with her interest and expertise in business, nutrition and wellness. She adopts a realistic, and light hearted approach in her quest to re-educate others on how to live a healthier life through nourishing their physical and mental bodies from the inside out.

Nikki truly believes that true health and wellbeing comes from many facets of life – not just how well you eat, or how much you exercise. Her philosophy on unlocking all the elements which make us ‘whole’ include delving into our relationships, our spirituality, our careers as well as our values, goals and taking ownership for our daily choices.

Nikki has spent the past 3 years building not only her personal name as a wellness expert, but also growing and developing her own health food company located in Perth, Western Australia. NOOD encompasses a whole-foods philosophy, ensuring everything sourced is local and free from gluten, dairy and refined sugars. The NOOD brand showcases a beautiful cafe, a delicious catering service, as well as hands on cooking classes in an attempt to educate and encourage people to eat better. To find out more about NOOD, visit their website here.

As a qualified Nutritional Counsellor and Life & Health Coach, Nikki also holds a Bachelor of Commerce, and provides practical lifestyle, health, and dietary tools and information to help others in reaching their goals.

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