Easter = indulging in WAY too many delicious chocolaty sweet treats and hot cross buns… which can only mean one thing – a big green smoothie bowl is on the cards!! Continue reading “DETOX CLEAN GREEN SMOOTHIE BOWL”
Tag: HEALTH
BOLOGNESE EGGPLANT STACK
The best part about my delicious Bolognese ragu recipe >>HERE is that it can be used for much more than just your spag bol! Continue reading “BOLOGNESE EGGPLANT STACK”
I’LL HAVE WHAT SHE’S HAVING
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
NUTS ABOUT NUTS
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.
- Make a granola to have for breakfast or on yoghurt for morning tea/dessert. > Granola Recipe HERE
- Enjoy them as a mid-day snack to help curb your appetite. > snack ideas HERE
- Sprinkle them on stirfry’s, salads, soups and casseroles. Nasi Goreng recipe HERE
- Enjoy the extra crunch on your porridge > RECIPE HERE or avo toast > RECIPE HERE
- Make them the base of a personalized trail mix – add seeds, raisins and other dried fruit
- Try nut butters like almond and cashew as an alternative to peanut butter
- Try nut oils to add to dressings or cook with such as; walnut, almond or peanut oil
Don’t forgot to eat your nuts – just don’t get too nuts about it!
“everything in moderation”
K
ZUCCHINI SLICE
This is a simple and delicious meal that is so easy to whip up – and I bet you have had it before. Zucchini pie, tart or slice call it what you wish, it is a homemade classic that has been circulating for years. Here is a ‘healthy’ recipe alternative for the dairy and gluten intolerant and even options for the paleo inclined.
ZUCCHINI SLICE – SF, GF, PALEO
1-2 medium zucchinis
1 medium sweet potato
2 tomatoes (topping)
1 brown large onion
8 jumbo eggs
1 cup diced bacon or ham (left over Christmas ham works a gem)
1 cup almond meal (or any other flour alternative – I use spelt or buckwheat flour and it’s divine)
2/3 cup olive oil
1 tsp ground cumin
salt and pepper
handful of pepitas or pine nuts (or both)
1/2 cup grated parmesan cheese (can omit for paleo diets)
METHOD:
Preheat oven to 180 degrees. Line a large baking dish with baking paper. Grate the zucchinis and sweet potato. Place in a large bowl. Add the diced bacon/ham, finely diced onion and grated cheese.
In your food processor crack the eggs, add the oil and process until light and fluffy. Pour into bowl and mix through. Add the flour/meal, cumin, pepper and salt and stir with a wooden spoon until combined.
Pour mixture into lined baking dish. Top with sliced tomato and sprinkle with pepitas. Bake for 45 minutes or until skewer comes out clean.
K
HOME-MADE SMASHED TOMATO SAUCE
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
ZUCCHINI PASTA
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!!
K
FRESH SPINACH + BASIL PESTO
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
BLUEBERRY COCONUT AND PISTACHIO TART
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.
K
STRAWBERRIES AND CREAM SMOOTHIE
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!
K
KATIE MORGAN 