Avocado Mayonnaise


2 Ripe Avocados pitted and peeled, 60ml of olive oil, 1 Tablespoon of lemon juice, 1 Teaspoon of Dijon Mustard, 1/2 teaspoon of sea salt, 1/2 teaspoon of freshly ground black pepper.


Place all ingredients in a bowl and whip until smooth with an electric beater or process until smooth in a mini processor.

Breakfast Buckwheat Pancakes with Mango


For the Pancakes

1/2 a cup of Buckwheat Flour, 1/2 teaspoon of aluminium free baking powder, small pinch of salt, 120ml of almond or coconut milk, 1 1/2 teaspoons of agave nectar, grape-seed oil for frying.

For the Mango

1 Mango peeled and cut into wedges, 1 tablespoon of coconut oil, 2 tablespoons of coconut sugar

To Garnish

Toasted flaked almonds, almond yogurt, fresh passionfruit.


Sift the flour, baking powder and slat together into a mixing bowl. Add the milk and agave nectar to the bowl. Whisk util it forms a smooth pancake batter. Set the batter aside while you cut the mango into wedges.

Place a non-stick frying pan over a low heat and carefully rub in a touch of oil using a piece of kitchen paper. ladle the batter into the pan, using the back of the ladle quickly smooth it out into a circular shape.

Allow the pancake to cook for about 5 mins on each side or until golden brown, before removing from the pan. Continue and make the rest of the pancakes.

Meanwhile preheat a griddle pan over high heat, add the coconut oil and once hot add the mango wedges. Grill the mango until lightly charred and then dust with the coconut sugar.

Serve the pancakes with the mango on top along with toasted almonds, fresh passion fruit, and a spoonful of almond yogurt.

Breakfast Nutty Granola


2 Cups of oats, 1/4 cup of almonds chopped, 1/2 cup of walnuts chopped, 1/4 cup of pumpkin seeds, 1/3 cup of sunflower seeds, 1/4 cup of cashew nuts chopped, 2 Tablespoons of chia seeds, 2 Tablespoons of hemp seeds, 1/2 cup of raw honey, 1/2 cup of coconut oil melted, 1 teaspoon of vanilla extract and optional 1 tablespoon of cocoa powder.


Preheat oven to 180 C or Gas 4

Combine all the ingredients into bowl to mix, spread over a baking tin and bake for about 20 mins, turn after half way through this.

Enjoy with oat milk, almond milk or coconut yogurt and fresh blueberries.

Chickpea Flour Quiche

6 servings

My family love this as it stores nicely in the fridge for next day snack or light meal with a salad.


4 cups small broccoli florets

4 cups halved cherry tomatoes

4 cups diced red onion

1/2 cup of diced red pepper

2 spring onions diced

8 garlic cloves, skins on

2 cups water

3 cups chickpea flour

4 tablespoons fresh lemon juice

2 teaspoons natural vegetable seasoning

2 teaspoons sea salt


Preheat the oven to 200°FC Spread the broccoli florets, tomatoes, red onion, and garlic cloves on two baking sheets lined with parchment paper and roast for 15 to 20 minutes until tender.

Peel the roasted garlic cloves (being careful not to burn your fingers!) and place them into the blender along with the water, chickpea flour, lemon juice, spring onions, vegetable seasoning, and sea salt and blend until a smooth batter forms. Pour the batter into a large mixing bowl and stir in all of the roasted vegetables. Pour this mixture into a quiche dish or pan lined with parchment paper.

Alternatively, you can divide the quiche batter into a standard 12-cup muffin pan lined with parchment baking cups and make individual mini quiches. Bake for 30 to 35 minutes, opening the oven halfway through to release steam. The quiche is done when the top is browned and a toothpick inserted in the middle comes out clean. Remove the quiche from the oven and allow to cool before serving. Make a nice green salad to serve with this meal.


This quiche freezes well, so make two and you’ll have one on hand for an easy grab-and-go meal anytime. Remove the parchment lining prior to freezing.

Cranberry and Raisin Granola Bars


1 cup of oats, 1/4 cup of grape-seed oil, pinch of salt, 3/4 cup of pitted dates, 3 Tablespoons of coconut oil, 4 tablespoons of raw honey, 2 Tablespoons of Hemp Seeds, 50g toasted almond flakes, 50g dried cranberries 50g seedless raisins.

Preheat oven to 180 C or Gas 4


Toast the oats by putting them into a mixing bowl with the oil and salt. Mix thoroughly then pour out onto a deep sided baking tray and cook in the oven for 20 mins. Give them a stir and return for a further 5 mins.

While they are cooking heat the dates, coconut oil, honey, until gently bubbling, and dates are soft. (About 3 mins). Let cool a little then pour the mixture into a blender and blend until smooth.

Pour the oats back into the mixing bowl and add the hemp seeds, almonds, cranberries and raisins and mix together. Add in the blended date mixture and stir until completely combined.

Line a baking tray with greaseproof paper, making sure it covers the sides, then spoon the oat mixture into the tray. Press down firmly with your hands until it is tight into he corners and flat. It should be just under 1cm. Put into the fridge to chill for 2 hours. Cut into 20 bars.

Healing Juice

Juice the following

Carrot (4)

Raw Beetroot (1)

Spinach Leaves (4)

Celery (4)

Apple (2)

Ginger (2″)

Add a pinch of slat, 1/4 teaspoon fenugreek powder and 1/4 teaspoon of basil leaves. Drink a glass a day (300ml)

Eat 8 Unpeeled almonds that have been soaked overnight when drinking this juice.

Introduction to Natural Solutions Recipe Collection





We have all heard of Hippocrates famous quote about letting food be your medicine and your medicine be your food. And we have all heard of so many nutritional therapies out there that confusion can set in as to what is the right one!! Natural Solutions recommends becoming a Fresh-a-tarian. Eat only fresh foods. As organic as possible, eliminate dairy, sugar, meats and if healing fish. Avoid man made foods which have been processed and their original form altered.

Hippocrates was a very important person in the history of natural medicine. He was among the earliest to assert that diseases were caused by natural processes rather than the gods. With his research and documentation with his emphasis on his patients history and physical findings, this led to the discovery of physical signs associated with diseases of specific organs.

Hippocrates also believed in the humeral theory – with is the idea that all disease results from an imbalance of the Four Humours.

You could say you are focussing on one side of your life rather than creating a balance. Too much time working not enough with your partner or children. Not enough sunshine – creates vitamin D deficiency – having time outdoors feeds essential minerals into your body through your largest organ (SKIN) many of us today are in our office at 7am and leave at 7pm. Air-conditioning feeds chemicals into your body. This is living out of balance.

Gnostic Thought also recommends that your life is balanced – Natural Solutions feel that it will benefit your health if you are energetically balanced. Laughing – dancing – meditating – working – exercising, all in equal amounts.

The energy provided to your body at birth (depending on the prana of your parents) is 250 years worth – there are monks in Tibet that are living to this age. They understand how to be balanced. Not raising up into a negative vibration or lowing into only one area of living.

A life well examined is well worth living.

We aim to add recipes that are simple – easy to make – family orientated – inexpensive – and GOOD FOR YOU. So keep checking more will be added. Our recipes have been tried and tested, delicious for the whole family and have no gluten, dairy or sugar – we do use honey – Enjoy them

We would appreciate your comments on our face book page.

Mushroom & Red Pepper Creamy Sauce Pasta

Gluten Free, Dairy Free, Sugar Free, taste sensation for lunch or supper. Enjoy !!


1/3 cup of Grape-seed oil for stir frying 1 onion, 1 red pepper, 3 red spring onions, 1 tsp garlic, 1/2 teaspoon fresh crushed ginger, 1/2 tsp fresh chilli chopped finely, 1/2 teaspoon fresh crushed turmeric, 1/2 teaspoon coriander, 1/2 teaspoon of cumin, 1/2 teaspoon cumin seeds, 1/2 teaspoon of black mustard seeds, 1/4 teaspoon of black salt or sea salt.

1 punnet of mushrooms, 1 punnet of shiva mushrooms (or oyster mushrooms) a small tin of coconut cream. 6 medium baby marrow, extra vegetable seasoning for cooking the marrow.


Using grape seed oil stir fry the onion, garlic, ginger, chilli, turmeric, coriander, cumin, cumin seeds and black mustard seeds for about 10 mins. Add the red pepper, mushrooms and spring onions. Stir fry gently for another 10 – 15 mins to cook the mushrooms.

While this is cooking use your Spiral and make your Baby Marrow Pasta – (Woolworths, @Home and Verimark sell these amazing tools for your kitchen).

Add the small tin of coconut cream to the mushroom spiced mix creating a creamy sauce.

In a frying pan add some grape seed oil and gently toss the baby marrow in this adding some natural vegetable seasoning.

Place the baby marrow pasta in your pasta bowels and add the sauce over. Serve immediately.

If any sauce is left over – you can put this over a slice of Gluten Free toast the next day for lunch, or double up and store the extra for this.

Nut Cheese


1/4 cup of almonds – blanched, 1/4 cup of macadamia nuts, 1 Tablespoon of sesame seeds, 1 Tablespoon of dry gluten free breadcrumbs, 1 tablespoon of nutritional yeast, 1/2 teaspoon of Himalayan salt.


Put all the ingredients into a blender and grind carefully util the nuts resemble grated parmesan.

This ‘grated’ cheese will keep for several weeks in a jar with a lid.

Great over the mushroom and baby marrow pasta or soups. Enjoy !!

Thai Sweet Potato Cakes

Serves 4-6 good for lunch or supper.

1 kg of sweet potatoes peeled and cubed., 1 tablespoon of crushed ginger, 1 teaspoon of crushed garlic, 1 teaspoon of cumin powder, 1 teaspoon of coriander powder or 1/4 cup of fresh chopped, 1 teaspoon of crushed turmeric, 1 tablespoon of crushed lemon grass or use paste, 1/2 a medium red chilli finely chopped or use chilli flakes or purchased crushed chilli (about 1/2 teaspoon) use more if you like a strong chilli flavour, 1 teaspoon of salt. I large onion chopped, 1/2 a large or 1 small red pepper, 1 tablespoon of grape-seed oil, 100g chickpea flour, 3 tablespoon s of sunflower seeds.

Serve with Avocado Mayo (recipe in our selection)


Cook the potatoes until soft (15-20 mins) Drain and mash roughly with a fork.

Mix the lemongrass, garlic, ginger, chilli, salt, turmeric, cumin, coriander and salt in a bowl. Then preheat the oven to 190 C Gas 5.

Heat up the oil i a frying pan and sauté the onion and pepper pieces until-softened. Add the spice mixture and stir for a couple of minutes.

Add the mashed potato, sunflower seeds and flour and combine well. Allow the mixture to cool.

Shape 10 – 12 rounds with wet hands as the mixture is sticky.

Line your baking tray with greaseproof paper and brush with a little vegetable oil. Place the cakes on the tray, brush with a little more oil and bake in the preheated oven for 25 minutes. (You can shallow fry in a non stick pan)

Serve with a tomato and onion salad, some roasted butternut fingers, and steamed cauliflower and broccoli pieces.

Thick Persian Bean Soup

FOR THE SOUP – 1 tablespoon of olive oil, 1 red onion, 4 garlic cloves, 1 teaspoon of sea salt, 1/4 teaspoon of black pepper (ground), 2 teaspoons of turmeric, 1.4 Litres of vegetable stock, 200g red lentils rinsed, 2 spring onions, 100g spinach chopped, 1 tin of chickpeas drained, 1 tin of red kidney beans drained, 1 teaspoon of fresh mint minced, juice of 1/2 a lemon, extra salt and pepper to taste.

TO SERVE – coconut yogurt or vegan yogurt, basil pesto or sun-dried tomato pesto.

FOR CROUTONS 2 slices of gluten free bread, slightly stale, 1 -2 tablespoons of olive oil and a big pinch of salt.


For the croutons preheat the oven to 180 C Gas 4. Slice the bread into large squares, about 2.5cm each. Drizzle some olive oil onto a large baking tray, add the bread and move around to coat the bottom. Add a big pinch of salt and pepper and drizzle a little more olive oil onto the top. Transfer to the oven and cook for 5 min then turn them over and return to the oven for 5 – 10 mins. Be careful not to burn them. Allow them to cool.


In a large pan add the olive oil and onion and cook on a gentle heat for 10 mins or until soft and browning. Add in the garlic, salt, pepper and turmeric. Stir to combine and cook for a couple of mins. Add the stock, lentils, spinach and spring onions. Simmer for about 30 mins. Add the chickpeas, beans, mint and lemon juice. Cook for a further 10 mins then season well.

Add the optional toppings, croutons, yogurt etc. when serving.

Three Bean Salad


150g Fine Green Bens, trimmed and halved, 400g tin of chickpeas drained, rinsed, 400g tin of kidney beans, drained rinsed, 1 small onion very finely chopped, 1/4 cup of red wine vinegar, 1 tablespoon of raw honey, 1/4 cup of olive oil, 1/3 cup of finely chopped parsley, salt and pepper to taste.


Bring a pan of water to the boil and add the green beans, cook for just 2 – 3 minutes, then drain and place into a bowl of iced water to stop the cooking process. Drain.

Place the chickpeas, kidney beans and chopped onion into a bowl with the cooked green beans.

Make up the dressing by whisking together the red wine vinegar, honey and olive oil. Pour over the beans.

Add the parsley, season with salt and pepper to taste and mix well. Great accompaniment to any meal.

Twix Rounds

I found some silica cup cake holders, which make this so easy to freeze, store and remove.

(Shown in the picture).

FOR THE BASE – 1/4 cup of raw almonds, 1/2 cup of rolled oats, 3 Tablespoons of melted coconut oil, a few drops of vanilla essence, 1 Tablespoon of raw honey, a pinch of salt.

FOR THE CARAMEL -10 Medjool dates, pitted and soaked in boiling water for 10-20 minutes, 4 tablespoons of Tahini, 3 tablespoons of coconut oil, 1/2 teaspoon of sea salt.

FOR THE CHOCOLATE 50 – 75 g dairy free, sugar free chocolate


Soak the dates in the hot water.

In a food processor, add in the almonds and oats and process until very fine. Add in the vanilla essence, melted coconut oil, honey and sea salt and process for a few minutes.

Spoon a large tablespoon of this into the silicone muffin holders and gently press down to line the bottom of each. Put this into the freezer while you are making the caramel.

For the caramel, drain the dates and blend with the tahini for a few minutes. Add in the coconut oil and sea salt and blend until you get a smooth paste. Take your bases out of the freezer and spread this on top of them. Put back into the freezer for 1 – 2 hours.

Melt your chocolate and pour over the caramel. Leave to set for 10 minutes in the freezer, pop them out of the silicone trays and either store in the freezer or fridge until 30 minutes before serving.

© Natural-Solutions 2020