Creamy Individual Lemon Cheesecakes

Creamy Individual Lemon Cheesecakes









Creamy Individual Lemon Cheesecakes


This is a wonderful treat to enjoy once in a while. You will need between 12 and 24 small oven-safe containers or jars, depending on their size. I like to use a special mini cheesecake pan with loose bottoms.



½ cup (120ml) (115g) good quality butter, from pastured cows

¼ cup (60ml) fine raw organic sugar

2 cups (500ml) organic desiccated coconut or ground pecan nuts or a mixture of desiccated coconut and ground pecan nuts.



½ cup (120ml) fine raw organic sugar

zest of 1 – 2 lemons

2 packages of cream cheese (250g / 8oz each) at room temperature

2 large eggs, from pasture raised hens, at room temperature

¼ cup (60ml) extra thick cream, from pastured cows

1 ½ tsp (7ml) pure vanilla extract


Lemon Curd Topping:

¼ cup (60ml) (57g) good quality butter, from pastured cows

½ cup (120ml) raw organic sugar

2 big lemons (zest and juice)

3 large eggs, from pasture raised hens.




Preheat the oven to 340 °F/ 170 °C.



Melt the butter.

Mix in the sugar and then the coconut/ ground nuts.

Divide equally between the small oven-safe containers.

Use a spoon to press into the bottom to form a crust.



Use an electric mixer to mix the ingredients in the following order.

First combine the sugar and zest.

Then add the cream cheese, and mix until smooth.

Add eggs one at a time. Scrape down the sides to make sure everything is mixed in well.

Add the thick cream and vanilla and mix until smooth.

Divide the filling between all the containers. Fill only about ¾ full.

Place the containers in a large oven pan and fill with hot water till halfway up the sides of the containers. You won’t be able to do this with the loose bottom mini cheesecake pan, because the water will leak into the mixture.

Bake for 15-30 minutes, depending on the size of the containers.

The edges should appear to be set, while the center will still jiggle a little.

Remove the cheesecakes from the water-bath and let it cool completely. Place in the fridge for at least 5 hours before serving.

Top with lemon curd and serve.


Lemon Curd:

Add water to the bottom of a double boiler.

Place the butter, sugar, lemon zest and lemon juice in the top of the double boiler.

Bring the water to a simmer.

Stir the ingredients occasionally until the butter is melted.

Crack the eggs in a small bowl and whisk well.

Add a few tablespoons of the warm butter mixture to the beaten eggs and mix well.

Gradually mix the egg mixture into the butter mixture while you’re whisking continually to combine.

Continue to whisk the mixture in the double boiler, until the curd thickens.

Pour into a tempered glass bowl. Leave uncovered to cool.

It will be thicker when completely cold.

Store in the fridge until ready to use.



Light and Fluffy Breakfast Pancakes










Light and Fluffy Breakfast Pancakes/ Flapjacks


This is such a simple, easy and extremely healthy recipe. It is also a neat chemistry demonstration! The sour dough (acid) and the bicarbonate of soda (base) react and produce bubbles, which make the pancakes light and fluffy.


½ cup (120ml) coarsely ground organic oats (I keep mine in the fridge or freezer)

½ cup (120ml) kefir

1 pasture raised egg

¼ tsp (1ml) high quality salt

¼ tsp (1ml) baking soda (bicarbonate of soda/ “koeksoda”)


2-3 Tbs (30-45ml) organic Coconut Oil for cooking


Step 1:

Mix the oats and kefir together in a glass container. Cover and leave on the kitchen counter for 24 hours.

Coarsely Ground Organic Oats

Coarsely Ground Organic Oats













Mixture of Oats and Kefir, ready to be covered and fermented.

Mixture of Oats and Kefir, ready to be covered and fermented.













Step 2:

Spray a big pan with non-stick spray.

Heat 2 Tablespoons of organic Coconut Oil until hot.

In the meantime, add the egg, salt and baking soda to the soaked oats and mix thoroughly.

Drop spoonfuls of batter into the hot pan.

Bubbles will start to break through almost immediately.

Flip over as soon as edges start to appear ‘dry’ or cooked.

Cook for a minute on other side.

Remove from pan and serve with eggs for a balanced breakfast. We also enjoy this with a small glass of kefir (with small amount of ground flax seeds and some maple syrup).

It also tastes great cooled down.


Note: You might need to increase or decrease the amount of oats by a teaspoon or so, depending on the type of oats you are using.


Makes 12

Liver Paté

Liver pate









Liver Paté

Liver is the most nutrient-dense traditional food. It should be eaten at least once a week. I found that even people who dislike liver enjoy liver paté.

3 Tbsp (30-45ml) good quality butter
2 onions, finely chopped
½ pound (250g) beef or lamb liver, cut into thin slices (preferably pasture raised)
6 cloves of garlic
Optional fresh herbs: parsley, thyme
¼ cup (60ml) thick, raw cream
Sea salt to taste
Optional topping: 2-3 Tbsp (30-45ml) melted butter

Fry the onion in the butter, until soft and translucent.
Add the garlic and liver and optional fresh herbs.
Keep on stirring until cooked through.
Let it cool for a few minutes.
Puree in a food processor with the cream, until smooth.
Add salt to taste.
Spoon into ramekins and cover with the optional melted butter.
Store in the refrigerator.

Makes 2 cups (500ml).

Traditional Indian Coconut Colostrum Pudding











Traditional Indian Coconut Colostrum Pudding (Soyi Posu)

Colostrum milk comes from the first 5 milkings of a cow after she has had a calf. It is very rich in nutrients and is a Super Food for the immune system. It has a long history of use in all traditional cultures.

I found this recipe on an Indian website and adapted it a bit. (


3 cups (750ml) Colostrum Milk (You can add an extra cup of regular raw full cream milk if the colostrum is from the very first milking, because it cooks to an extra stiff consistency)

1 ½ cup (375ml) Desiccated Coconut (unsweetened)

½ – ¾ cup (125 – 180ml) Rapadura (Organic Raw Sugar)

15 Cardamom seeds, powdered in a coffee mill

½ cup (125ml) almonds, grated or chopped


Place the Colostrum Milk, coconut and Rapadura in a medium saucepan.

Cook on a medium heat until it becomes very thick.

Add the cardamom powder and nuts.

Can be served warm or cold.


I was really surprised at how tasty it is. I have to admit that I was a bit skeptical at first…


Makes 8 servings.

Barbecue Mini Meatballs









Barbecue Mini Meatballs


500g/ 1 lb good quality ground beef (pasture raised)

1 egg, pasture raised, lightly beaten

½ cup (125ml) soft bread crumbs, made from organic sourdough bread (use a food processor to make the crumbs)

¼ cup (60ml) raw full cream milk

1 finely chopped onion

1 tsp (5ml) good quality salt

½ tsp Worcestershire sauce

Olive oil/ Lard for frying


½ cup (125ml) organic tomato sauce

1 finely chopped onion

1/3 cup (80ml) raw honey OR organic brown sugar

1/3 cup (80ml) raw apple cider vinegar

1 Tbsp Worcestershire sauce

1/8 tsp (1ml) freshly ground pepper


Crumble the ground beef and mix in the next six ingredients.

Shape into 2.5 cm (1 inch) balls.

Brown the meatballs in a large pan over medium heat.

Place in a baking dish.

Combine all the sauce ingredients and pour over meatballs.

Bake, uncovered, at 180°C (350°F) for 50 minutes, or until cooked.


Makes 40 mini meatballs




No Flour Black Bean Brownies










No Flour Black Bean Brownies
(Adapted from The Daily Bean by Suzanne Caciola White, p33, Big, Bad Black Bean Brownies)

1 ½ cup (350ml) cooked organic black beans – properly prepared by soaking for 24 hours before cooking.
¼ (60ml) cup raw thick cream
¾ cup (180ml) raw honey
½ (120ml) cup high quality melted butter
½ cup (120ml) organic raw cocoa powder
1 tsp (5ml) organic vanilla
½ tsp (2.5ml) natural pink salt
1 Tbsp (15ml) instant coffee powder (optional)
4 pasture-raised eggs
¾ cup (180ml) chopped crispy pecan nuts (optional)

Preheat oven to 180°C (350°F).
Blend the black beans and cream in a blender until smooth.
Beat together the honey, butter, cocoa, vanilla, salt and coffee powder.
Add eggs, one at a time, beating between additions.
Beat in the bean puree.
Fold in the nuts.
Pour batter into a greased pan 20x20cm.

Bake for 30 minutes, or until toothpick placed in center comes out clean.
Cool and cut into squares.

Optional: I made a glaze with 100g 70% Lindt Dark Chocolate and 2 Tbsp (30ml) organic coconut oil melted together in double boiler, and then poured over the cooled brownie. I put it in the freezer for 1 hour to set, and then cut it into 18 squares. It was divine!

Whole Grain Seed Crackers












Whole Grain Seed Crackers

(Adapted from Nourishing Traditions, p518, Whole Grain Crackers)


2 ½ cups (600ml) freshly ground Organic Whole Wheat Flour

1 cup (250ml) Kefir

1 tsp (5ml) good quality natural salt

1 ½ tsp (7.5ml) Bicarbonate of Soda (Baking Soda)

¼ cup (60ml) organic sesame seeds – toasted in a dry pan, over low heat.

1 Tbsp (15ml) Poppy seeds

½ cup (120ml) good quality butter, melted.


Mix flour and kefir well. Make sure there is no dry flour left.

Place in a glass container and cover.

Leave for 24 hours on counter.


Place the soaked flour, salt, bicarbonate of soda and ¼ cup (60ml) butter in a food processor and process until well blended.

Add the seeds and pulse a few times to blend.

Roll out half of the dough at a time, on a floured surface, to about 1 -1 ½  mm thickness.

Cut into 3cm strips, and then into 5cm lengths.

Use a fork to make 3 rows of indentations on top of each cracker.


Preheat oven to 170°C

Place crackers on a greased baking sheet.

Brush crackers with the remaining melted butter.

Bake for about 12-15 minutes until crispy and lightly browned.


Store in an airtight container.


Makes about 60 crackers.

White Bean Baby Quiches (No Flour)









White Bean Baby Quiches (No Flour)


1 Onion, chopped

1 Red Sweet Pepper, chopped

1 Tbsp Olive Oil

1 cup (250ml) cooked Organic Cannellini Beans -properly prepared by soaking for 24 hours before cooking.

¼ cup (60 ml) raw full cream milk

¾ cup (180 ml) raw cream

5 pasture-raised eggs, cracked and whisked

1-2 tsp (5-10ml) mustard powder

½ tsp (2.5 ml) salt

½ tsp (2.5 ml) freshly ground pepper

¼ cup (60ml) chopped fresh herbs (parsley, oregano, spring onions)

200g grated good quality cheese, like Kerrygold (divided in ½)


Preheat oven to 180°C (350°F).

Fry onion and sweet pepper in olive oil in a pan till soft.

Blend the beans, milk, cream, eggs, mustard powder, salt and pepper in a blender until smooth.

Pour this mixture into a mixing bowl.

Add the fried onion and sweet pepper, chopped herbs and half the cheese and mix everything together. The mixture will be runny.

Spoon into greased mini muffin pans until about 3/4 full.

Sprinkle rest of the cheese on top.


Bake for 15-25 minutes.

Let it cool for a few minutes.

Remove from the pan.


Makes about 42-48 mini quiches.








Classic Chickpea Hummus










Classic Chickpea Hummus

1 cup (250ml) cooked Chickpeas (Garbanzo beans) – properly prepared by soaking for 24 hours before cooking. Remove the skins by rubbing beans together in water.
2 cloves of garlic, mashed
½ cup (125ml) tahini (Sesame Seed Butter)
¼ cup (60ml) fresh lemon juice
¼ cup (60ml) organic olive oil
Salt to taste

Put everything in a blender or food processor, and process until smooth and creamy.
Add more lemon juice and salt to taste.
Add more olive oil and/or water if it is too thick.

Serve with vegetable sticks.

Coconut Cream Truffles









Coconut Cream Truffles


1 can of good quality, preservative-free Coconut Cream (400ml)

3 Tbsp (45ml) raw honey

1 Tbsp (15ml) good quality butter

1 – 1 ½ cup (250-350ml) organic fine desiccated coconut (unsweetened)

½ tsp (2.5ml) vanilla

Extra coconut for rolling


Mix coconut cream and honey in a saucepan.

Bring to a boil and then simmer the mixture for about 2 hours, until the mixture is thick and a light caramel color.

Add the butter, coconut and vanilla.

Cook and stir constantly for about 5 minutes until mixture is very thick.

Remove from the stove and let it cool.


Place in fridge for about 2 hours.

Measure about 10ml of mixture and roll into balls. A melon baller works well to measure with.

Roll each ball in coconut.

Store in the fridge or freezer.


Makes 25-30 truffles.