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Nutrition

Banana/Mango Icecream

It’s so easy to still eat yummy ‘icecream’ without having the sugar and processed dairy of normal icecream.

Freeze banana, mango, or use frozen berries and just blitz in a food processor until smooth! So easy!

You can add a bit of coconut milk, nut/sedd mylk, nut butter or maybe just stir through some toasted macadamias, shredded coconut and drizzle with honey! There are now also great coconut options in the supermarkets, just make sure to check the ingredients lists for additives and sugars.

Blueberry Bread

blueberry banana bread

Information: 

(makes 10 slices)

Calories: 180, Protein: 7.4g, Fats: 11.4g, Carbohydrate: 15.3g

This is a big favourite with my man! Now you can have your cake and eat it!

Ingredients :

2 cups grain and nut free flour
½ tablespoon cinnamon
1 teaspoon baking soda
2 tablespoons honey
1 tablespoon vanilla extract
1 tablespoon apple cider vinegar
2 ripe medium bananas mashed (don’t worry too much about size, I have had very small and very large and it still comes out great)
4 organic pasture-raised eggs
1 cup blueberries (I use frozen)

Method:

  1. Preheat oven to 180 ˚C
  2. Mix flour, cinnamon and baking soda
  3. Add honey, vanilla, vinegar, banana and eggs and mix well
  4. Fold in blueberries
  5. Pour into a lined loaf tin and bake for 35 minutes
  6. Allow to cool before removing from the tin and slicing
  7. Serve with 2 tablespoons of coconut yogurt or natural Greek yogurt (make sure the brand you buy has nasty additives)

NB I like to slice this up and freeze this so I can pull out a slice as needed.

Overnight Oats

Information: 

(makes 1 serve)

Calories: 330, Protein: 17g, Fats: 10g, Carbohydrate: 35g

If you need a quick and easy breakfast then this is a good choice that you can pre-prepare and grab in the morning as you are heading out the door.

Ingredients :

¼ cup organic unstablilised oats/quinoa flakes (optional – to keep carbs lower and fats higher add more nuts and seeds instead)
50 g organic frozen mixed berries (can use fresh of course!)
1 tablespoon flaxmeal
¼ teaspoon maca (optional)
1 tablespoon mesquite (optional)
1 teaspoon goji berries
1 tablespoon protein powder (organic rice/pea or 100% grass-fed WPI/WPC)
½ tablespoon sultanas
½ tablespoon sunflower seed
½ tablespoon pepitas
1 tablespoon chia seed

Method:

  1. Simply place all in a jar and cover with water or mylk of choice and leave overnight. The amount of water or mylk depends on the consistency you like; I generally cover my mix and have about 2 cm excess on top.

NB Why not try adding some vanilla extract or ½ teaspoon of cacao powder on occasion

Granola

homemade granola

This smells like Christmas when it’s cooking and is irresistible in the pantry! A great sprinkle for many a dish also!

Ingredients :

200 g organic unstabilised oats (optional – add more nuts and seeds if omitting)
300 g nut and seed mix (raw insecticide-free almonds, sunflower seeds, cashews, hazelnuts, pecans, walnuts, peanuts, macadamia, pepitas, Brazils)
1 teaspoon cinnamon
Zest from 1 orange
1 teaspoon organic pure vanilla extract
2 tablespoons honey or pure maple syrup
140 g dried fruit (organic sultanas, raisins, preservative free apricots, prunes, dates, Inca berries, figs)

Method:

  1. Preheat the oven to 120 °C
  2. Warm honey and vanilla in a large saucepan until it is pouring consistency (about 15 seconds)
  3. Take off the heat and add the oats, nuts, seeds, cinnamon and orange zest
  4. Stir well until all are coated evenly
  5. Line 2 large baking trays with baking paper/silicone mats
  6. Divide the mix onto the trays and spread out evenly
  7. Toast in the oven for about 1 hour or until golden in colour. Check regularly and toss to ensure even toasting and no burning
  8. Cool on the trays until the mix is crunchy
  9. Add dried fruits
  10. Store in a sealed container to keep it fresh

NB Nibble on this mix as a tasty snack or sprinkle on top of your açai bowl or smoothie for added crunch!

PLEASE NOTE: Nuts and seeds contain many anti-nutrients that impact nutrient absorption. They are also a high PUFA food and should be consumed sparingly. Activating nuts and seeds neutralises some of the anti-nutrients making them easier on the gut. If you are currently on a gut healing protocol, suffer with fatigue and brain fog, or have nutrient deficiencies it may be best to omit nuts and seeds from your diet whilst you heal.

Frittata Muffins

Information: 

Calories: 114, Protein: 4.6g, Fats: 10g, Carbohydrate: 2g (egg mix only – per muffin)

You can pre-make these and freeze for later use so they are great for school lunch boxes or morning tea. Don’t be scared to mix up the recipe and include any veggies you like.

Ingredients :

4 tablespoons organic cold-pressed coconut oil/100% grass-fed ghee
½ medium onion, finely diced
3 cloves garlic, minced and set aside for 10 minutes
8 large organic pasture-raised eggs
¼ cup coconut cream (BPA free can)
2 tablespoons organic coconut flour
Pick your veggies*! I like:
½ zucchini diced
5 asparagus spears chopped finely
4 mushrooms diced
Chopped coriander for dressing
Freshly ground pepper

Method:

  1. Preheat the oven to 190 °C
  2. Sautee the onion in the oil until translucent, add the garlic and stir until fragrant. Set aside with the other veggies
  3. Whisk the eggs, coconut cream and coconut flour
  4. Grease a regular 12 cup muffin tray and portion out the veggies into each cup
  5. Pour over the egg mixture to fill each cup
  6. Bake for 20-30 minutes (or until turning brown on top and firm)
  7. Allow to cool before removing from the tray
  8. Serve with fresh herbs either on their own as a snack or with some rocket/spinach/salad leaves, 1 tablespoon of pepitas, and half an avocado for breakfast

*Don’t be stuck on the recipe! Change the veggie selection to whatever you want; capsicum, tomatoes, spinach; try different herbs too, maybe add ½ tsp oregano to the egg mix, and swap the veggies for semi-dried tomatoes and olives!

Smoothies

Green Smoothie

Information: 

Calories: 469, Protein: 37g, Fats: 30g, Carbohydrate: 15g

Ingredients :

10 cm length of cucumber cut into four
2 celery sticks cut into four
Handful of spinach
Handful of kale
2 cm knob of fresh ginger
2 cm knob of fresh turmeric
½ a lemon (all the lemon, only remove the seeds i.e. you want the zest and pith!)
1 scoop protein powder (organic rice/pea or 100% grass-fed WPI/WPC)
1 tablespoon organic cold-pressed coconut oil
1 tablespoon flaxmeal
1 tablespoon tahini (unhulled or hulled)
7 large ice cubes
¼ cup filtered water

Method: 

For all smoothies, add all ingredients to your blender and blitz for 3 minutes. Don’t worry if you don’t have all the ingredients, it will still taste great! The ice is important though as it breaks up the fibres of the veggies and makes it smooth!

Optional add-ins: maca, mesquite, glutamine, cinnamon, greens powder (I use Bulk Nutrients, Green Fusion with spirulina, wheat grass, barley grass and chlorella), berberine, milk thistle, ashwaganda, cayenne pepper, your capsule supplements (why not skip consuming the capsule and just have the contents mixed with other nutrients?).

All these smoothies are anti-inflammatory, antioxidant, hormone balancing delights, packed with heaps of vital nutrients

green smoothie bowl

Pumpkin Smoothie

Information: 

Calories: 341, Protein: 9g, Fats: 29g, Carbohydrate: 11g

Ingredients :

1 tablespoon tahini (unhulled or hulled)
½ cup pumpkin puree
¼ teaspoon vanilla
¼ teaspoon cinnamon
2 cm knob ginger
1 tablespoon organic cold-pressed coconut oil
1 Medjool date
1 tablespoon flaxmeal
¼ teaspoon acai
7 large ice cubes
¼ cup filtered water

Method: 

For all smoothies, add all ingredients to your blender and blitz for 3 minutes. Don’t worry if you don’t have all the ingredients, it will still taste great! The ice is important though as it breaks up the fibres of the veggies and makes it smooth!

Optional add-ins: maca, mesquite, glutamine, cinnamon, greens powder (I use Bulk Nutrients, Green Fusion with spirulina, wheat grass, barley grass and chlorella), berberine, milk thistle, ashwaganda, cayenne pepper, your capsule supplements (why not skip consuming the capsule and just have the contents mixed with other nutrients?).

All these smoothies are anti-inflammatory, antioxidant, hormone balancing delights, packed with heaps of vital nutrients

NB I buy half a pumpkin, cut into 4 and steam for 20-30 minutes in my Thermomix Varoma, skin side up, or in a tray with 2 cm depth of water and covered with aluminum foil in a 180 °C oven. I then let it cool before scooping out the flesh into portion sized containers and freeze so I always have some on hand.

hormone balancing smoothie

Water Kefir

Ingredients :

500 ml filtered water or boiled then cooled tap water (this removes the chlorine, alternatively leave in an open bowl for 24 hours)
½ teaspoon blackstrap molasses
1 tablespoon quality sugar
Pinch bicarbonate of soda
Pinch Himalayan salt
Slice of lemon
½ dried fig
15g kefir grains (you can buy these online)

Method:

  1. Mix the sugar, molasses, bicarbonate of soda, salt and water in a large jar until dissolved
  2. Add the lemon, grains and fig then seal the jar
  3. Leave on the bench at room temperature for 24-48 hours
  4. Strain with a non-metallic sieve into bottles
  5. Can add freshly squeezed fruit juice at this point and then allow a secondary ferment* in the fridge before consumption

*You don’t have to just make plain kefir, you can add ginger, berries or other fruits and do a secondary ferment in a bottle after straining your kefir. Experiment to find your favourite flavor! I love the products and service provided by http://www.nourishmeorganics.com.au and I bought my grains from here. There are numerous alternatives that you may prefer too including milk kefir, coconut water kefir, and almond mylk kefir.

kefir

Sauerkraut

Information: 

Fermented foods are a great healthy gut food full of natural probiotics. They are also super cheap to make, however, their fashionable label at present has resulted in numerous expensive store bought varieties becoming available. They do take a bit of time to develop so a bit of pre-planning is required to ensure you don’t run out! I personally love my homemade sauerkraut and kefir and so I share my recipes with you here in the hope you do too!

Ingredients :

Approx. 2.3 kg of cabbage (I like half red and half white)
2.5 tablespoons of Himalayan salt
2 tablespoons caraway seeds (optional but I love the flavor this gives)

Method:

  1. Shred the cabbage finely and place in a large bowl
  2. Massage the cabbage and salt so that the juices begin to release
  3. Massage for about 10 minutes then pack tightly into a large jar or crockpot leaving a little space at the top
  4. Weigh the cabbage down with ceramic or glass weights and ensure that all is covered in the juices (add water if not)
  5. Leave for 14-28 days depending on how sour you like it (I love mine really sour so leave as long as possible!)

IMPORTANT: If you are using jars, store them on a tray and make sure to burp* them regularly or you will have broken jars and stinky cabbage juice all over your pantry!!!

*this simply means opening the lid to release the gas before closing again.

NB This is the basic recipe for great tasting sauerkraut but sometimes I may add some grated beetroot, carrot, or apple. You can also add different herbs to alter the flavor according to your preferences so why not get experimenting!?

Sauerkraut

Body Scrub

Information: 

Coffee, sugar and salt scrubs are becoming ever more popular as natural exfoliants. Why not make your own and save some money!? I particularly love the idea of my coffee scrub waking my body up and boosting my circulation in an invigorating morning shower. The coconut oil in this recipe also leaves your skin nicely moisturized. Scrubs are great to remove old fake tan…and then prepare your skin for more fake tanning!

Ingredients :

1 cup organic coffee grounds
3 tablespoons Himalayan salt
6 tablespoons organic cold pressed coconut oil
Essential oils of choice (optional… lemon and rosemary are great for a circulatory boost!)

Method:

Mix all in a bowl or container of choice and use liberally all over your body, especially on your booty!

NB You can of course change the ratios depending on your liking!

Coffee body scrub