HEALTH – Page 11 – KATIE MORGAN

ZUCCHINI PASTA

Published on February 3, 2015 by Katie morgan5 Comments

Growing up spaghetti bolognaise was my staple meal. When we went out for dinner, mum would make sure they had the good ol’ spag on the menu (either spag or lasagna) and I would be one happy chappy.

After having ongoing problems digesting wheat and grains over the last few years I went off pasta with the exception of whole meal or spelt versions. After investing in a vegetable spiraliser / julienne peeler I have been able to reunite with my spaghetti bolognaise and pasta love and let me tell you – it’s life changing!

Super simple and effective, zucchini pasta is becoming a bit of a fad around raw kitchens and wholefood healthy conscious cafes – with good reason. It means that us unfortunate type with a stomach that hates me more than life itself, can still enjoy twirling that pasta around my fork and splashing red Napolitano sauce all over me.

A favourite in our kitchen at the moment is my pesto pasta topped with a fillet of crispy skin salmon. Perfect combination of protein, essential fats, omega 3’s and greens.

ZUCCHINI PASTA WITH FRESH BASIL PESTO AND SALMON – serves 2

2 fillets of salmon with skin

2-3 large zucchinis

1 cup of grape cherry tomatoes

6 asparagus spears

4 heaped tablespoons of my pesto sauce >> RECIPE HERE

1/4 cup walnuts

Fresh basil leaves and parmesan cheese for garnish

METHOD: Using the spiraliser/julienne peeler, peel the 3 zucchinis until you hit the core. Don’t peel the core/seeds. Set aside for later.

Finely chop the zucchini cores up and place in fry pan with some olive oil. Add chopped asparagus and the cherry tomatoes and sauté for 5 minutes. Add the pesto sauce and stir until combined.

In a second fry pan – fry the salmon pieces in some olive oil until nice and crispy. I like mine to be slightly undercooked so just cook it until you are satisfied. Set aside.

Pour some olive oil in a hot pan and add the zucchini pasta for 2-3 minutes. Add the diced zucchini, asparagus, tomatoes and pesto mix. Stir until well combined. Don’t over cook the zucchini noodles otherwise they will be soggy.

Divide the pasta into two bowls and top with the fillet of salmon and some extra parmesan cheese and walnuts. Garnish with a fresh basil leaf and serve! They wont believe its zucchini!!

FRESH SPINACH + BASIL PESTO

Published on February 2, 2015February 3, 2015 by Katie morgan5 Comments

This fresh spinach and basil pesto recipe is bursting with amazing flavours and it so easy to make and store. An absolute Italian herby staple in my fridge – especially if you are able to get your hands on some freshly grown organic basil.

FRESH SPINACH + BASIL PESTO

1 cup spinach

1/2 clove garlic

large bunch of fresh basil

1 cup walnuts/pine nuts

1/2 cup cashews

1 cup grated parmesan cheese

1/2 cup olive oil

squeeze of lemon juice

sea salt and pepper

METHOD: Place all ingredients in a food processor and process until well combined. Add extra olive oil if needed. Freeze portions in snap lock bags for later or store in a jar in the fridge for up to 3 weeks.

RAW ZUCCHINI Pesto Pasta recipe HERE>>

BLUEBERRY COCONUT AND PISTACHIO TART

Published on January 30, 2015 by Katie morganLeave a comment

Ever get home from work and just feel like devouring cake? I hope you said yes because I am like this 90% of the time! Thankfully I have plenty of cakes, tarts, slices and balls stored away in my freezer for sweet emergencies or when guests come over unannounced and I need a healthy sweet treat to go with a cuppa. Our household often indulges in raw vegan sugar-free tarts for dessert in front of a Saturday night movie.

This Raw Blueberry coconut and pistachio tart I whipped up in no time over the summer holidays for the family and they were all very impressed. There was 4 pieces left over which mum kept in the freezer and pulled out for dessert when entertaining a couple of weeks later and once again… happy faces!

This recipe can be both raw or baked. It is more of a texture preference or whether you would prefer it serves hot or cold. However, all the ingredients used are ‘raw’ and unprocessed so it is considered and raw tart. I chose to bake the base and serve it hot with some Salted Caramel ice cream. Divine!

BLUEBERRY COCONUT AND PISTACHIO TART – 1 tart 8 slices

TART BASE

1 cup pistachios

1 cup almonds

1/2 cup coconut oil

8-10 medjool dates

2 Tbs honey or coconut nectar

Pre heat oven to 180 degrees. Place all ingredients into a food processor and whizz until combined. Press base into lined or greased tart tin. Tins with removable bases work best. Place in oven for 15 minutes until the almond pistachio base is nice and brown. Do not over cook otherwise it will be too crumbly. Set aside to cool

BLUEBERRY FILLING

2 cups cashews (soaked for 4 hours/overnight if possible)

3 Tbs honey or coconut nectar

1 cup frozen blueberries

200mls coconut cream or coconut yoghurt

Meanwhile, place all ingredients into cleaned food processor and whizz for 2-3 minutes until the cashews and blueberries are soft and creamy. Pour into tart tin and set aside.

COCONUT TOPPING

1 cup shredded coconut

1/4 cup melted coconut oil

1 egg white (optional – omit for vegan option)

In a bowl mix the shredded coconut with the oil and egg white. Once well coated top the blueberry filling with the coconut and place in hot oven for 10 minutes until the coconut is toasted and slightly brown. For raw option just top the blueberry layer with plain shredded coconut and set in freezer for 3-5 hours.

Store in fridge or freezer.

SERVE HOT: When you are ready to serve it – place the whole tart or selected slices on a baking tray and put in the oven for 15 minutes. Serve hot topped with ice cream or yoghurt. Highly recommend Murray river salted caramel connoisseur !!

SERVE COLD: take it out of the freezer and leave it to thaw for 10-15 minutes. Serve on a plate with some fresh berries or cream.

HANDY LITTLE TIP- If you have left overs or excess of any of the layers whilst making it – don’t throw it away. Make some small pieces or slice with the layers and cook it exactly the same. Perfect little bite size high antioxidant sweet treats.

PEPPERMINT CRISP CHOCOLATE STICKS

Published on January 30, 2015 by Katie morganLeave a comment

This recipe is by the incredible Adriana Harlan, author of “Living Healthy With Chocolate”. If anyone knows a thing or two about healthy clean chocolate treats it’s Adriana – and so I wanted to share this amazing recipe with you as choc mint is one of my serious weaknesses!! You will love it! P.s Mum – when you get back from your travels you MUST make this for Dad!!

PEPPERMINT CRISP CHOCOLATE STICKS – Paleo, GF, SF, DF

6 tablespoons coconut oil, melted

4 tablespoons raw cacao powder

4 tablespoons almond butter

2 tablespoons raw honey

1 teaspoon vanilla extract

½ teaspoon peppermint extract

pinch of salt

½ cup unsweetened shredded coconut

½ cup pecans

METHOD:

In a large bowl stir together the coconut oil, cacao powder, almond butter, honey, vanilla, peppermint extract and salt
heat the mixture slowly on low heat over simmering water for 5 to 10 minutes until all ingredients are combined
chop the pecans in a food processor
add the chopped pecans and shredded coconut to the melted chocolate mixture and stir together
pour in a brownie/slice tin lined with baking paper
freeze until chocolate is set then cut into sticks. Store in airtight container in freezer.

Happy baking

STRAWBERRIES AND CREAM SMOOTHIE

Published on January 27, 2015 by Katie morgan1 Comment

Simple, quick and delicious. This thick and creamy smoothie is packed full of healthy fats and nutritious antioxidants for glowing skin. The perfect snack or add a 1/2 cup of oats for a quick breakfast on the go. The oats will keep you full and give you energy to attack the day. Happy blending!!

STRAWBERRIES AND CREAM SMOOTHIE – serves 1

1 cup frozen strawberries

1 frozen banana

1 cup coconut milk/cream

1/2 cup oats

optional: extra milk or coconut water if desired

Place all ingredients in blender and whizz until smooth. Add some extra milk or coconut water if you don’t want it as thick. Simply pour into a jar and start slurping! Top with coconut flakes and chia seeds if desired!

AVO + POACHIES ON RYE

Published on January 24, 2015January 24, 2015 by Katie morgan4 Comments

I never used to be a big fan of breakfast…or coffee for that matter. Even to the point where when my friend and I went out for breaky dates I would order a sandwich rather than eggs. Kerri – Remember at Delish café? But for some reason my entire world has been flipped in reverse and I cannot get enough of breakfast and I look forward to my next coffee within minutes of finishing the first. Am I the only one who lies in bed at night literally wishing it was morning so I could devour my toast, smoothie or bowl of oats, especially if I have a yummy breaky in mind (which I always do)? Ok good – I am sure many of you just nodded… or laughed! I’ll take either one!

These days due to working full time, poaching eggs at 7am whilst 3 others are making their breakfast around you proves challenging and so we tend to leave the extravagant eggs for the weekend. But that doesn’t mean you can reminisce on your wonderfully tasty poached creations mid week.

My favourite savory toast topper would have to be avocado. I eat A LOT of avocado lets be honest. It is a great natural substitute for butter, full of wonderful essential healthy fats, keeps you full for longer and can be used in so many different ways. My favourite thing to order at the café for breakfast is the smashed avo on toast. Standard!! I am currently in the middle of eating my way through almost every avocado toast dish in Canberra and will write my feedback on it when I am satisfied with a winner.

Last weekend instead of going out for breakfast and spending big we simply stayed home and replicated our favourite ‘mambo eggs’ from Edgars Inn in Ainslie. Dark rye toast topped with smashed avocado, poached eggs and a corn, tomato and coriander salsa. Simple but divine. Most of the time I order a side of smoked salmon because that combo right there would have to be my all time favourite. Ok enough enough – I am making myself hungry…. uhhhoh!!!

AVO + POACHIES ON DARK RYE – serves 1 (double for 2 people)

2 slices of rye bread

2 eggs

1/2 ripe avocado

Small tin of corn kernels

1/2 tomato

little handful of fresh coriander leaves

vinegar and water for poaching the eggs

smoked salmon (optional but a must if you have some handy)

salt + pepper

METHOD: bring a shall pan/pot of water to the boil and add a decent splash of vinegar. Crack each egg into a cup and slowly pour them into the 80% bubbling water. Some eggs are doomed for failure so don’t be disheartened if it separates and turns into an eggy mess.

Toast the 2 slices of rye, and spread 1/4 avocado on each slice. Dice up the tomato and sprinkle on top of avocado along with the corn kernels. After about 5 minutes the eggs should be ready – depending of how hard or soft you like them. remove from boiling water one at a time and try to drain as much vinegar water as possible before placing on top of the salsa. Top with some finely chopped coriander, salt and pepper and you are good to go!

This breakfast is the perfect combination of carbs, healthy essential fats and protein along with 3 servings of vegetables. Happy poaching!!

ps Another hit with happy housemates!!! Gotta love a weekend cook up

PASS THE HONEY, HONEY

Published on January 23, 2015 by Katie morganLeave a comment

Honey. Not only is it the perfect little sweet touch to smoothies, yoghurt or cakes – it also has some alternative uses that will surprise you.

I was reading an article all about the uses of honey and thought I would share my top 15 uses which I found interesting. But first a little fun fact; the average person consumes 500gms of honey in 1 year. What busy bees!!

15 USES FOR HONEY THAT WILL SURPRISE YOU

1. Moisturise your skin; Rub onto your skin, leave for 30 mins and then wash off!

2. Repair damaged hair; Add a teaspoon to a dollop of regular conditioner and let it soak in for 20 minutes before shampooing.

3. Soothing bath; add 2 Tablespoons of honey to a hot bath for a skin soothing natural alternative.

4. Homemade facial; got lemons, avocados and honey? you have a DIY facial. Mix equal parts of each ingredient and apply to face. Add a teaspoon of raw sugar for an exfoliating effect too.

5. Thwart allergies; consuming raw honey, in particularly Manuka honey, will help your body build a strong immune system.

6. Stress-free sleep; dab a little honey on your tongue or in a herbal tea before going to bed.

7. Mouthwash; if you hate the taste of Listerine minty mouth wash make your own. Simply mix 1 cup filtered water, 1 tsp honey, 1 tsp baking soda, 4 drops peppermint oil and stevia (optional). mix and swish!

8. Treat eczema; mix equal parts of honey and cinnamon and apply it to eczema to ease the itch. Sounds tasty!!

9. Boost immune system; lemon, hot water and honey is not just beneficial when you are sick. In fact you should be drinking it to strengthen your immune system and prevent getting colds and flus.

10. Tame digestion; Take one or two tablespoons of honey before meals to ease digestion problems.

11. Honey lemonade; mix 1/2 cup honey with 1 cup boiling water, 1 cup freshly squeezed lemon juice and 4 cups cold water. Add a little coconut sugar or stevia if you are a sweet tooth.

12. Cure hangovers; add to water and drink. Honey helps eliminate the toxic compounds resulting from the metabolism of alcohol.

13. Use on cuts, burns and bruises; Honey has natural antiseptic qualities so apply a thin layer to the spot and helps heal those wounds.

14. Lip balm; not only will it taste nice but honeys soothing qualities will make for the perfect lip balm. Just try not to lick it all off!

15. Boost athletic performance; The perfect pre workout boost. Have some honey and peanut butter on rice cakes or toast before your next workout. Don’t have a toaster? Simply peel a banana and drizzle some honey over each bite!

So it’s time to pass the honey, honey and not just for your yoghurt or breakfast!!

GREEN HULK SMOOTHIE BOWL

Published on January 20, 2015January 24, 2019 by Katie morganLeave a comment

The best way to get your servings of fruit or veggies in for the day – is by drinking them. You wont taste the spinach in a smoothie and it is a lot easier to drink a huge handful of spinach than eat it with a fork. I personally think half of the fun of a smoothie bowl is not only eating it, but decorating it. And since I am all about the toppings and little crunchy extras you can imagine how much I am in my element.

Its definitely no master piece but today I am featuring my “green hulk” smoothie bowl. It’s a keeper!

GREEN HULK serves 1

1 frozen banana

1 kiwi fruit

handful spinach or kale (LOTS)

1/2 cup almond milk

1 tsp GREENS powder

1 Tbs chia seeds

(OPTIONAL) 1 Tbs cacao powder

Note: The cacao will make it more of an unattractive greeny brown colour :)

Add all ingredients to blender and blend until smooth and creamy. Add more milk if you desire. Should be nice and thick so you can scoop it with a spoon! Top with fresh fruit, coconut, chia seeds, nuts or buckinis and enjoy!! Go NUTS! Literally – nuts will improve the protein and healthy fat content significantly and make it a nutritional powerhouse and great wholesome post workout meal or snack.

2015 – LET’S DO THIS

Published on January 18, 2015January 18, 2015 by Katie morganLeave a comment

Sorry to everyone for the LACK OF posting and commitment over the summer holidays. I was too busy soaking up the sun, spending time with my loved ones, eating amazing foods and having an absolute BALL back in my home city!!! BUT I’m back and have plenty of new and exciting things in store for you all.

Lucky for us, living in the beautiful country of Australia, means that our Christmas holidays are full of summer heat and beautiful coastlines. Many families escape to the coast for weeks of BBQ’s, beach walks, outdoor cricket, swimming, hammock time and other active living activities in the sun.

Yes I ate whatever I wanted. Yes I drank to excess (so not me). Yes I ate copious amounts of chocolate. Yes I nibbled all arvo long on cheese platters. Yes I REGRET NOTHING and yes I HAD THE BEST TIME!

The most important part about getting back from holidays, both mentally and physically is accepting the time off and then getting back into routine. But it’s not that simple. After having a month off your fitness levels will most likely have decreased (don’t worry this is easy to get back) and your body isn’t used to your normal training routine. You need to ease back into it. My first class back was a lovely ‘body balance’ mix of Yoga, Tai chi and Pilates, and let me tell you I was sore even after a few downward dogs and sun salutations.

DO’s and DONT’s FOR GETTING BACK INTO ROUTINE

DO:

Do take it easy. Ease back into the gym and allow your body time to recover and rest
Do drink lots of water. Aim for 2 Litres per day. Post on drinking water>> HERE
Do stretch your muscles after a workout. This is just as important as the actual workout. Post on stretches >> HERE
Do warm up and cool down where appropriate
Do make friends with salad. It’s the perfect time of the year for yummy salads. Post on festive salads>> HERE

DON’T:

Don’t over commit or set unrealistic challenges/goals
Don’t make silly resolutions and cut out food groups or ban certain foods. Telling yourself you will NOT eat chocolate will only make you crave it more. Everything in moderation!!!
Don’t think you will lose weight by eating less. Just eat right. Post on the ten foods you should be eating daily >> HERE
Don’t feel guilty for what you may or may not have don’t over the holidays. They are supposed to be enjoyed and indulgent. Post on indulgent eating and cheat meals 20% of the time >> HERE
Don’t compare yourselves to others. What might be your beginning might be someone else’s end.

Don’t worry if before Christmas you could do 10 push ups on your toes and now you can barely pump out 2. Good things take time – trust the process!

MANGO COCONUT MACADAMIA SMOOTHIE

Published on January 16, 2015 by Katie morgan3 Comments

This smoothie screams summer right here!! Not only is it the colour of the sunshine but it just makes you want to dive into it head first. Well at least for me it did!

Mango and coconut are a wonderful flavour combo and with the added creaminess of the macadamias you wont look back. Considered the worlds finest nut, the Macadamia is rich in energy and has a fantastic nutrient profile compromising of antioxidants, fiber, vitamins and minerals. Nuts are an excellent source of protein and omega 3 fatty acids straight from mother nature. Add macadamias to your next smoothie or dessert or munch on a handful for afternoon tea.

MANGO COCONUT AND MACADAMIA SMOOTHIE

1 frozen banana

1/2 cup frozen mango pieces

1/4 cup macadamia nuts

1 Tbs chia seeds

1/2 cup coconut yoghurt

1 cup almond milk / coconut water (1:1 ratio mix if you like)

Ice

Place all ingredients in a blender and blend. Top with some extra nuts or shredded coconut. Add a scoop of protein for the perfect post workout recovery snack or breakfast on the go.

Enjoy!