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principles of eating

The Goop (Breakfast)

My breakfast, which I call The Goop, is mostly a mix of nutrient-dense superfoods, favouring antioxidants (red-purple foods) and green foods. I find it sustains me for quite a few hours. I make about two weeks’ worth at a time and store it in a jar in the fridge, to save on daily prep time. Ignore the colour, it’s the boost to the day you’re after.


The Goop is available for purchase, tailored to suit your specific dietary needs. As it’s a powder, it can be added to smoothies and will bulk and cream up the smoothie very nicely. Contact me for more details.

BASICS INGREDIENTS in alphabetical order, all powders

  • Acai berry

  • Amla (aka Indian gooseberry)

  • Andrographis

  • Ashwagandha

  • Astragalus

  • Baobab

  • Bilberry

  • Brahmi (bacopa)

  • Camu camu

  • Carob (raw)

  • Cat’s claw

  • Chaga (30:1 extract)

  • Chlorella

  • Cinnamon (true Ceylon)

  • Dong quai

  • Dulse (purple)

  • Dragonfruit, dried (pitaya)

  • E3 AFA (Aphanizomenon flos-aquae)

  • E3 Blue Majik (100% blue spirulina, colour: E80)

  • Ginger

  • Gingko biloba leaf

  • Ginseng root

  • Gotu kola

  • Graviola

  • Gubinge

  • Hawthorn berry

  • He shoo wu (10:1 extract)

  • Hibiscus flower

  • Horny goat weed

  • Lions mane (30:1 extract)

  • Lucuma

  • Maca (upon request)

  • Maqui berry

  • Mesquite

  • Moringa

  • MSM

  • Nopal

  • Ormus greens

  • Pomegranate juice

  • Purple corn extract

  • Reishi (30:1 extract)

  • Saw palmetto (for prostate, for men)

  • Schisandra berry

  • Spirulina

  • Stevia

  • Vanilla
  • Yacon



  • 2 tbsp flax seeds (golden or brown linseeds), freshly ground (coffee grinder/food processor)

  • 1 tbsp hemp seeds (can be ground, but unnecessary)

  • 1 tbsp hemp protein powder

  • 1 tbsp chia seeds

  • 1 tsp bee pollen

  • a sweetener such as coconut sugar or coconut nectar — a mineral-rich, low GI (35) cane sugar alternative, produced from coconut palm blossoms — or extra raw carob powder, to taste

  • 1–2 tbsp coconut yogurt or 2 tbsp coconut or water kefir* or kombucha or 2 tbsp apple cider vinegar



  1. A typical serving is about 4 tsps (about 20g) of the Basics in a bowl

  2. Add ground flaxseeds, chia seeds, hemp seeds, hemp protein powder 

  3. Add coconut yogurt/kefir/kombucha/apple cider vinegar

  4. Add sweetener

  5. Add filtered water or coconut water and stir thoroughly to form a thick paste 

  6. Refrigerate overnight or 8 hours and you should end up with a thick custard/pudding-like porridge, though if you prefer it runnier, add more liquid. It’s quite quick to prepare and can be either eaten at home or taken to work or on journeys.

  7. (optional) Garnish with extra coconut yogurt 

NOTE If adding to a smoothie, I recommend making The Goop Basics into a thin porridge using water and a little apple cider vinegar or kefir or kombucha and refrigerate overnight. That way its ready for the next days smoothie.  

* I make my own kefir, usually on water or coconut water and the liquid from various soaked dried fruits. It makes the Goop quite light and almost fluffy. Highly recommended.

The Goop

All-year-round salad

Salads aren’t only a summer thing. While it makes perfect sense in summer because they are generally cooling, even in the depths of winter, a salad can be both filling and warming. Here’s how.


The key to any salad (or any meal) is using in-season produce. This is all-important because winter greens and vegetables perfectly complement the cool weather and with a little thought can warm you up. It’s all about striking the balance. When I first learned to cook, it was based on macrobiotics — mostly eating according to the season and based on what you’re doing in life. I still keep the core principles, I've just applied them to a largely raw/live food diet. We all evolve, do we not?


I’m not a big fan of quantities in recipes. I think they’re more important, for instance, in dessert recipes, but, for me, salads are something I make up as I go. Once you know what tastes right by way of adding extra flavour (sweet, salt, bitter, sour), you're away. I also feel salads only require simple dressings to make them work.



  • The bulk of any salad should ideally be greens such as kale, fresh herbs (eg, dandelion, parsley, rocket, nasturtium), Asian greens (eg, bok choy), silverbeet, English spinach, lettuces, chard, many of which grow in the cooler months anyway. Red and dark green leafy vegetables are generally higher in antioxidants, and Vitamin B6.

  • Activated nuts and seeds (see Soak your nuts and seeds) or fats (avocados, oils)

  • Spices, eg, turmeric, cumin, coriander, parsley

  • A little salt but in the form of, say, miso, tamari, umeboshi vinegar or umeboshi paste.


Not everything in a salad has to be raw. Adding some cooked food could be just the trick, especially in winter, and especially if sharing food with others for whom eating a salad in winter is normally out of the question. When sharing a salad in winter with family and/or friends, I will often add a little (about 30% of the meal) baked/steamed root vegetables such as kumera, sweet potato, Jerusalem artichoke, parsnips, swedes or pumpkin — although pumpkin, in particular butternut, can be grated and, if desired, lightly steamed. Alternatively, I might marinate finely-diced fresh tempeh in tamari and coconut oil and lightly sautée.


METHOD for one serve

Take a couple of handfuls of leafy greens, enough when finely diced to fill half a large bowl (say 20cm in diameter), discarding any overly woody stems (eg, kale stems) and add

  • a handful of activated nuts/seeds or a half avocado, cubed

  • a teaspoon of powdered spices — I like a mix of turmeric, coriander, cumin, fennel and ginger, which will get the digestion going. I also sometimes add a pinch of mountain pepper, an Australian native pepper.

  • a little salt: teaspoon of miso or umeboshi (salted plum) paste added to a little water to make a runny paste or a splash of tamari or umeboshi vinegar or a high-quality salt such as Himalayan salt/sea salt/lake salt

  • some vegetables (zucchini, purple carrots, yacon), grated or diced

  • (option) Add seaweed in the form of chopped dulse or soaked wakame or kombu or torn unroasted nori

  • (option) Add diced olives instead of nuts or avocado

  • (option) Add any cooked root vegetables (moreso in the cooler months) or warmed tamari-marinated tempeh instead of avocado or other higher-fat nuts such as brazils, macadamias.

  • (option) macadamia nut butter or tahini made into a paste with a little water instead of avocado and other nuts

  • (option) In simple green salads, a squeeze of lemon or lime to taste (half a regular lemon or lime per person is plenty) with a little tamari or salt to taste.

All-year-round salad

Soaked dried fruit
(aka speccies*)

Dried fruit is such a convenient food to snack on simply because it’s so easy to eat straight from the packet or jar and therefore to overdo it and end up in a sugar headspin. When you soak them, you’re less likely to eat as much.


Soon after I began soaking, I noticed I didn’t want as much fruit to feel the benefit and to feel full. Soaked mango is almost akin to slurping fresh mango and apricots and figs will have you thinking you’re eating caramel lollies! Then there’s the juice, which has one of the most intense fruit liqueurs, rivalling Lloyd’s grape juice.

Soaked dried fruit can also be used in smoothies in place of fresh fruit. Ive been using soaked dried mango, apricots, strawberries, figs and banana coins in smoothies of late and it works very well. Just a few pieces. Perfect with fresh banana.  


INGREDIENTS for one serve

Up to a half dozen pieces of any dried fruit (cherries, peaches, nectarines, figs, apricots, incan berries, mango). Whole dried bananas don’t work, dried banana slices will.

* because they look like specimens when in a jar.



Place in a small jar (about 175g), cover with about twice as much water, pop the lid on and leave overnight or for up to 8 hours in the day. If you want to speed up the process, warm the water to 40°C, a little above lukewarm. Enjoy them for breakfast, either on their own or with your usual cereal or added to cakes, puddings. Ideal for camping, bushwalking or travel.

Soaked dried fruit
fudge landscape.jpg

The Fudge

A raw vegan take on a chocolate classic 



for a 20cm diameter springform tin or canister

1 cup cacao butter buttons

1 tsp vanilla powder

1 tsp cinnamon powder

½ tsp cardamom powder

½ tsp salt (sea, celtic or himalayan pink)

2 cups activated buckwheat ground to a flour (use a coffee grinder, food processor or blender, for example, a Bullet)

3 cups raw carob powder

3 cups mesquite powder

2 cups cacao powder

400ml tin coconut milk (light is preferred)

Water, as required

  • If you want the fudge more chocolatey, make it 3 cups and add an extra ½ cup mesquite powder. If you want it sweeter, either add more mesquite or add coconut sugar/nectar and stir in thoroughly.

  • If you want a richer fudge, replace the coconut milk with 200-400ml of coconut whipping cream.

  • Fudge also lends itself to a drop or two of an essential oil such as peppermint or orange; just the one drop in the case of orange!



  1. Take a large saucepan, half-fill it with water and place it on the stove. Position a large glass pyrex bowl over the saucepan so it nestles in the saucepan (to create a double-boiler). Turn the stove on high to get the water to boil, then turn down to a low heat so the water is just simmering.

  2. While the water is coming to the boil, add cacao buttons, vanilla, cinnamon, cardamon and salt and allow them to melt. Stir into a slurry.

  3. Add cacao, carob, mesquite, activated buckwheat flour, coconut milk — I like the light 10% fat version — and water and stir into a pudding-like consistency, adding extra water as needed to make it cake-mixture-like

  4. Every 10 mins stir the mixture, ensuring it stays pudding-like, adding extra water as needed. 

  5. Continue doing so for 45-60 mins

  6. Take the bowl off the saucepan, and spoon the mixture into a springform tin or canister, pat down

  7. Set aside to cool

  8. Refrigerate when at room temperature

  9. Fudge is best served at least 24 hours after being placed in the fridge and will keep for a week, maybe!

  10. Serve as is or topped with your favourite coconut ice cream, frozen yogurt or yogurt. I prefer it with the vanilla versions of any of them.

the fudge

Jeds Mousse

A raw vegan take on another chocolate classic 



for two serves, or perhaps one!

1 avocado, mashed

1 cup cashews, raw

1½ tbsp cacao powder

½ cup chia seeds, ground to a powder (in a coffee grinder)

½ cup hemp seeds, ground to a powder

½ cup carob powder

1 tbsp mesquite powder

1 tbsp lucuma powder

coconut nectar to taste



  1. Soak cashews overnight. Drain. Blend with a little liquid until creamy.

  2. Add avocado to the blender and continue to blend

  3. Add cacao, hemp seeds, carob, mesquite, lucuma and coconut nectar and continue to blend. Add extra liquid as needed.

  4. Add chia and continue to blend. (Chia will absorb any remaining liquid and set the mousse.)

  5. Refrigerate till cool. Serve. (opt) Fresh mint to garnish


For an even creamy consistency, add a little coconut cream.

Jed's mousse

Information on this website is not intended to be a substitute for professional health care and medical advice. You should not use this information to diagnose or treat a health problem without first consulting a qualified health care provider. Each person’s body is different and will react differently to various foods and herbs as well as vitamins and minerals. Use the information found on this website as precisely that: Information only.

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