When it comes to eating healthy and working out, I rarely fall off the bandwagon. My daily routine consists of leafy greens, my morning coffee, sweaty gym sessions, stretching (and of course sitting on my bum 9-5… yes it’s not all lululemon and relaxing) But despite being a health nut/gym rat, there is one thing that has always stumped me… What to eat before and after a workout? and when? Continue reading “EATING BEFORE AND AFTER A WORKOUT?”
The best thing about my satay sauce >> RECIPE HERE, is that it is so versatile; satay pizza, pies >> RECIPE HERE, burgers, curry, stir fry and it also makes the perfect dipping sauce for rice paper rolls or these juicy little coconut chicken nuggets. Continue reading “THAI COCONUT CHICKEN NUGGETS”
Rainy hump day and time for some bloggin’. I get asked A LOT about what I eat on a daily basis and if I eat sweets, ‘junk foods’ or follow any particular diet. I love being an inspiration to people and helping them with some meal, healthy snacks and recipes to kick start their healthy lifestyle…BUT (yes ladies there is always a but… and a bigger one if you squat hehe) the biggest thing that we all need to understand is that EVERYONE is different. Even if you eat exactly what I did – you WILL have a different outcome or result.
Some people have intolerances and allergies to certain food groups. Some people cut out meat or dairy based on religion, their upbringing or lifestyle beliefs. Some people eat strict meal plans based on their specific training or athletic regimes. Some people eat raw to cure disease or internal health issues and others just cant digest things the way the rest of us can. (without looking 5 months pregnant overnight that is) So what does this mean? Just because the person next to us or on social media is eating a certain meal or food doesn’t mean that it is the best option for OUR body. And if someone for some reason chooses not to eat a certain thing – don’t think its the newest fad and copy them. You never know what their story is and everyone’s body is different.
Check out my PIMP YOUR PORRIDGE POST HERE
RESTRICTIONS AND ELIMINATING DIETS
These days people (myself included) get so caught up in social media and fad diets that we forget to nourish our bodies properly. We only get one chance to build our body and fuel it correctly – Don’t stop eating fruit because you are concerned with its natural sugar content. If you cut fruit out of your diet you would be denying your body of so many nutrients and minerals not to mention tasty fruity goodness. And a chocolate bar and piece are fruit are just not comparable. Trust me – if you don’t have natural sugars in your day you will end up grabbing that chocolate at the end of the day!
Don’t think that going gluten free, paleo or vegetarian is the ‘cool’ thing to do. I bet so many people with actual coeliac disease would love nothing more than biting into a huge piece of sourdough toast but they simply can’t. But for some reason that doesn’t stop the majority of us self diagnosing and restricting foods. The hottest and ‘raddest’ thing out there these days – “is to find what works for you”. Be you. Be unique! Eat everything in moderation. Enjoy burgers and chocolate, cheese platters and wine, bowls of spaghetti and garlic bread – just remember to also eat your greens, get your daily 5 vegetables and 2 pieces of fruit EVERYDAY and most of all just make healthy and smart choices. Life is too short to be restrictive and unbalanced.
Flat belly fruit smoothie recipe HERE
I love to eat yoghurt and refuse to CUT OUT any particular food group, especially dairy. (ummmm feta, goats cheese, cheddar, milk, yoghurt) For me yoghurt is full of probiotics and healthy gut properties that help settle any digestion discomfort I have. What about meat or grains? I love red and white meat – honestly I would struggle to go a day vegetarian and I love rice, toast, oats and quinoa too much to cut the grain. Our body needs carbs >>BLOG POST HERE on Carbs and their benefits.
Peanut butter on banana bread recipe HERE
We are told to eat ‘clean’ and ‘wholesome’ foods so we stop eating supermarket artificial crap. But then we are told to not eat grains or dairy because our ancestors lived that way – so we cut everything but fruit, vegetables and meat. Sarah Wilson tells us to restrict sugar and fruit – so now all we are eating is meat and greens. Vegetarian and vegan diets tell us to eliminate all meat and animal products so now all we are left with is … greens. If we listened to everyone we wouldn’t be able to eat any more than a large bowl of sautéed kale… no wait the raw diet restricts us cooking or heating food over 40 degrees so make that a glass of raw kale. And we all know this isn’t a healthy balance. Find your balance – and enjoy what makes your body work.
Pimp your Avo toast post HERE
REMEMBER EVERYONE IS DIFFERENT – SO JUST BE YOU!
K
Yes that’s right – spinach and NO you cannot taste it but it makes the slice look incredibly green and the kids (or fussy partners) won’t even know it’s in there. I am all about the hidden veggies and extra nutritious ingredients. Refined sugar free, dairy free, gluten free and paleo friendly this slice is sure to impress. Perfect slice to whip up before a bbq or to take for dessert at a dinner party or kids party. Every one will love it !
You can eat it straight from the freezer or simply let it thaw for 5-10 mins. I like it straight from the freezer because it takes me longer to eat it and therefore I enjoy it more!! Simply cut yourself a square and you’re nourishing with the best of minerals, fats, amino acids and healthy carbohydrates. Your body will love it – not to mention your taste buds!!!
RAW CHOC MINT SLICE
CHOCOLATE BASE
8 Medjool dates pitted
3 Tbs cacao powder
3/4 cup almonds
1/2 cup macadamias or walnuts
2 Tbs coconut oil
2 Tbs maple syrup or honey
pinch of sea salt
optional crunch – 2 Tbs cacao nibs
COCONUT MINT CREAM LAYER
1 cup cashews
1/2 cup maple syrup or honey
1 cups shredded/desiccated coconut
1/2 cup coconut oil
2 Tbs coconut cream or coconut yoghurt
4 drops mint oil / essence
1 handful of spinach (to make it green – you cannot taste it)
HOMEMADE CHOCOLATE TOPPING
1/2 cup coconut oil melted
1/2 cup cacao powder
1/2 cup maple syrup
Option for the minty lovers: additional 3-4 drops of mint oil / essence in chocolate topping
METHOD:
Place all base ingredients (except the cacao nibs if you are adding them) in a food processor and pulse until well combined and smooth. Add the cacao nibs and pulse lightly for an extra 15-30 seconds. The added crunch is divine.
Spread base into a lined tin and place in freezer.
Meanwhile place all the coconut mint cream ingredients in the food processor and process until combined and creamy. This may take up to 3-4 mins. Spread evenly over the base and place back in the freezer.
In a clean bowl combine the melted coconut oil, cacao, syrup (and optional mint) for the chocolate topping. Stir until combined and all the cacao lumps are gone.
Pour oven the mint cream and place back in freezer for up to 6-8 hours to completely set.
Can store in the freezer for up to 6 weeks but I can guarantee it wont last that long!
K
Nuts are an essential part of an everyday healthy diet. They are popular substitutes for many things in the raw, vegan and paleo diets and lifestyles such as almond flour, macadamia milk and cashew cheese … the options are endless. I guarantee you will struggle to find a wholesome healthy recipe that doesn’t include some nuts in the ingredient list and for good reason. Nuts are tasty, loaded with good fat, protein, fiber, nutrients and phytochemicals that are heart healthy and good for the waistline. Barring allergies, there aren’t many reasons not to include nuts in your diet.
Personally I am a peanut and almond gal. Peanut butter all day long and love a handful of almonds. But there are so many nuts out there each with their own benefit to your health and beauty inside and out. BUT like all good things they should be eaten in moderation. Ever heard the line – “30gms of nuts” – as your daily limit. That is great if you pre package all of your nuts into 30 gm portions (sorry but who has time for this?) or carry a little food scales in your hand bag (I already get enough weird looks for my million containers and healthy foods thanks).
Fun Fact: People who eat nuts generally weigh less than those who don’t.
So you ask – what does 30 gms of nuts look like ? Can’t they just say 30 nuts. The answer to this is NO! Because all nuts have a different weight and daily intake recommendation and this also depends on how active you are too. So I ask again what does 30gms of nuts look like and what are the daily recommendations in nuts please not grams?
Daily recommendation of 30 gms of nuts is equal to…
24 almonds
2 Tablespoons of Peanut butter
9 brazil nuts
22 cashews
21 pecan halves
157 pine nuts
49 pistachios
13 walnuts
22 hazelnuts
If you are not a nut addict and are wanting to add more nuts to your diet. Here are 7 ways you can do just that.
Don’t forgot to eat your nuts – just don’t get too nuts about it!
“everything in moderation”
K
Growing up with an Italian best friend I was always excited when I heard of the upcoming ‘tomato sauce day’. All I could imagine was my friend, her Nonna and huge Italian family standing in buckets of tomatoes squashing them with their feet. Although she constantly reminded me that this was NOT the case and that they had machines to squash the tomatoes now, I always wondered. No where near as fun if you ask me but much more hygienic!!
Alas you don’t have to be Italian or have a Nonna to have your own delicious hand made organic tomato sauce. This recipe is so easy and can be used for soups, pasta sauces, baked eggs, meatballs, gnocchi, pizza sauce and plenty more. Give it a go…
HOME-MADE SMASHED TOMATO SAUCE
1.5kg fresh tomatoes
1 brown onion
3 garlic cloves
small handful of basil or oregano
large pinch of salt and pepper
1 tsp sweetness (honey, maple or stevia)
2 Tablespoons of butter
METHOD: In a large pot fry up the onion, garlic and herbs in butter. Add the tomatoes whole and sautee for 5 minutes. When they are soft and starting to peel themselves, smash them with a fork or potato masher. Or carefully pour mixture into a food processor and blend until smooth.
Leave to cool before transferring to a large jar/jars. You will have lots of tomato sauce to put some into takeaway containers and freeze for later.
K
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>>
K
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!!
K
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!
K
Is it just me or is everything these days coconut based? Coconut milk, coconut water, shredded coconut, desiccated coconut, coconut flour, coconut nectar, coconut oil, coconut chips, coconut cream, coconut butter, coconut syrup, coconut sugar and coconut yoghurt. And there’s good reason for it too. Coconuts are a ‘wonder food’ and have so many health benefits that all humans need in their daily diet. In our western world, the coconut is an ‘health’ food consumed by the health conscious people. However, in other parts of the world people have thrived off coconuts for many generations. And it is no surprise that these people live for many more decades than us.
Straight from the tree as mother nature intended, coconuts have the highest concentration of electrolytes than any other fruit which makes it a superb source of hydration.
The oil from the coconut contains a unique combination of fatty acids with powerful medicinal properties. Previously, coconut oil has had a negative view as it contains saturated fat. (Post on the different types of fats HERE) Coconut oil is one of the richest sources of saturated fat known to man and also 90% of the fatty acids in it are in fact saturated. However, coconut oil doesn’t contain the regular saturated fats which you find in steak and cheese, and they are metabolised differently. Coconut oil is not only great for consuming, but can be used for cosmetic purposes to improve hair and skin appearance or be used as a toothpaste and mouth wash alternative. Fun fact; it is also proven to block 20% of the suns UV rays.
Because of the coconuts antioxidant properties and high nutrient content, they can be used to:
Most things I bake contain some form of coconut and they are a great substitute for dairy or wheat ingredients. Although there is potential to go over board and make everything taste like coconut. I personally LOVE the flavour of coconut and don’t usually go a day without some form of coconut intake. However, I do understand that some people don’t like the taste and find it quite disgusting. There are so many ways to spice up your taste buds with some coconut, not to mention the added health benefits too. Coconut muffins, cakes, bliss balls, pancakes, slices, granola, topping for smoothies and for general munching on. Sarah Wilson author of I Quit Sugar, likes to have a teaspoon or two of coconut oil straight from the jar when she has sweet cravings or is a tad too hungry before dinner. Great idea. Spoon for the frying pan and a spoon for my mouth! It will only make you look younger and speed up that metabolism so what do you have to lose? Other than weight of course!
Here are 5 interesting ways to use the wonderful coconut fruit
Bake with coconut flour. See my peanut butter and coconut pancake recipe HERE
Rub coconut oil into your hair to improve the moisture content and protect its health and appearance.
Use coconut milk or coconut water in your smoothie. Smoothie recipe HERE
Add shredded or flaked coconut to your next granola batch. Recipe HERE
Make your own yoghurt with coconut cream. Recipe coming soon on the blog! Stay tuned!
Unfortunately for some, the office life stops me from sitting on the beach and cracking open a fresh coconut – but that doesn’t mean I can’t get the same antioxidant and health benefits from a coconut just minus the sun tan!
K
KATIE MORGAN 