It’s salad season, but not yet holiday season, so we’ve got 8 prep ahead summer salads loaded with nourishing wholefoods. So you can get your meal prep on, save yourself some time and make all your work mates jealous. Continue reading “8 prep ahead summer salads”
It’s getting chilly, so we’ve rounded up 8 delicious comfort food recipes that will warm and nourish your insides. Check out these 8 feel good healthy dinner ideas below! Continue reading “8 FEEL GOOD HEALTHY DINNER IDEAS “
That feeling when you’re done with dinner but could still go for something sweet… here’s some simple, completely delicious, yet healthy dessert recipes for such moments.
For when you have a bit more time to invest, this raw fudge brownie is the goods. There is very little added sugar here, with just 3 tablespoons of brown rice malt syrup. Brown rice malt syrup is a wheat-free alternative to sugar made by culturing certified organic brown rice. Unlike more traditional versions, this fudge is loaded with nutrient-dense wholefood ingredients like nuts, coconut and cacao. A little of this goes a long way. Get the recipe here.
Superfoods chia, cacao and coconut combine to create a smooth and creamy dessert that is ready to eat in just 15 minutes. If you’ve been looking for ways use or eat chia seeds, chia puddings are a simple and delicious way to pack in a lot of nutrition.
Nutritionally, just 2 tablespoons of chia seeds contains 4 grams of protein, 9 grams of fat, 12 grams of carbohydrates and 11 grams of fibre! You only need 4 ingredients to make this healthy dessert. Check the recipe out here.
We’ve upped the nutritional value of your usual rice pudding here by using black rice. Black rice contains beneficial antioxidants, importantly vitamin E, which helps keep your immune health in check. Essential for this time of the year. For a really creamy rice pudding we recommend pre-soaking your rice, it will also cook faster and is easier for your body to digest. Get the recipe here.
At the end of the day, fat is fat. But one of the health benefits of coconut milk is that it contains medium chain fatty acids, which are rapidly metabolised into energy, and are less likely to be stored as fat! Just 4 ingredients and 3 minutes in the blender and you’ve got a healthy dessert! Get the recipe here.
A super simple tart crumble you can make in 10 minutes flat, add in the berries, and pop it in the oven for 30 minutes and dessert is done! What we love about this recipe is rather than using wheat flour, this tart crumble is made from oats and almond meal. Almond meal is made from ground whole almonds, so the meal retains the same great nutritional profile of the whole nuts. Get the recipe here.
For more baked goodness, this banana loaf also makes for a healthy dessert recipe option too.
For the peanut butter lovers… a simple 3 ingredient dessert that just requires a blender and around a half hour in the fridge to set! Peanut butter might not have the superfood status of almond butter, but if you’re buying organic peanut butter without added oils and additives, like all nuts in general, you’ll get a decent dose of protein, fibre and good fats. Get the recipe here.
If you’ve got a thing for peanut butter, this PB recipe is for you! This wholefood nutrient-dense version is basically organic peanut butter encased within a 3 ingredient raw chocolate. And they’re super simple to make. Get the recipe here.
Need tips on creating healthy dessert recipes? Check out this post on how to reduce sugar in your recipes.
When life gives you avocados, make avocado mousse! For the avocado obsessed, here’s another way to get more avo in your life.
This mousse combines the anti-inflammatory nutrients, phytochemicals, and antioxidants from these green beauties with antioxidant loaded raw cacao, to create a creamy, nutrient-dense and delicious healthy dessert that can be whipped up in just 10 minutes. Make it here.
Raw Brazil Nut Cacao Cheesecake
The ultimate celebration cake. Melt in your mouth raw cacao cheesecake! The secret ingredient here is our raw organic cacao butter… and you’ll find even a small slice is enough to satisfy your chocolate cravings, thanks to the nutrient-dense wholefood ingredients like almonds, cacao and coconut!
This raw tart also contains Brazil nuts in the base, the No. 1 food source on the planet for selenium – a mineral our body needs for a number of critical functions including to help regulate thyroid hormones and support a healthy immune system. Reason enough to make this one. Get the recipe here.
Keeping it simple with 3 ingredient chocolate mousse. Takes 10 minutes to make. Just blend and chill for a couple of hours and you’re done. It’s super delicious, not to mention loaded with good fats and antioxidants. Get the recipe here.
For more healthy dessert recipes, check out our desserts category here.
Often when we think about superfoods, açaí bowls and obscure powders and tonics found only in health food stores might come to mind… But what many of us don’t realise is that we’ve probably got a powerful arsenal of superfood spices and herbs already – in the pantry! Continue reading “Superfood Spices and Dead Easy Ways to Use Them”
Don’t let the winter months reduce you to a sniffling mess this year. A super strong immune system is all about prep. Start now by looking after yourself with nourishing seasonal wholefoods, super herbs and exercise so you can enjoy, rather than endure the cooler months. Continue reading “WINTER WELLNESS AND FLU FIGHTING 101”
For those mornings when you’re hungry but have to get out the door in five, we’ve got 10 easy, and still healthy, portable breakfast ideas for when you just don’t have time.
You don’t need to spend hours in the kitchen to create healthy meals that you actually want to eat. These 6 healthy, super delicious pasta meals prove it. Continue reading “6 SUPER SIMPLE HEALTHY PASTA MEALS”
Buddha bowl, macro bowl, whatever you call it, how do you make one? These fully loaded nutrient-dense bowls are more of an assembly instruction than a recipe. Think of it as a formula for one damn healthy meal! Continue reading “The Super Simple and Healthy Meal Solution You’ve Been Looking For”
We are madly keen on Quinoa! It’s been a fashionable grain* for a few years now, but not everyone has let rice take the backseat for a bit to give this ancient grain a go. Quinoa cooks up just like rice, and is really adaptable too. We’ve for 5 salad recipes to get you started below. Continue reading “5 ANCIENT GRAIN SALAD RECIPES”
Weeknight dinner: you want it fast, and you want it easy. You’re thinking takeout. Well, think again. With these quick summer dinner recipes you can put that iPhone down and get into the kitchen. All of these 6 delicious, healthy dinner meals can be made in less time than it takes for you outsource it! Continue reading “6 Summer Dinner Recipes in Under 30 Minutes “
Stuck for healthy snack options for work or uni? We’ve got a bunch of healthy rice cake ideas for you to give a go this week – they’re super delicious and anything but boring! Kids will love them too. Continue reading “4 Healthy Rice Cake Ideas”
Forget fad diets and trends. We’ve got 10 wholefoods hacks so you can eat super and feel super all year round!
Continue reading “10 Amazingly Simple Wholefoods Hacks You Need To Know + Recipes”
Whether you’ve got to get kids out the door by 8am or get yourself to that class, meeting or office, we’ve got you covered. Below are 8 sustainable healthy snack ideas that are completely doable and delicious. Continue reading “8 Quick Healthy Energy Boosting Snack Ideas”
Want to snack better? We’ve got 5 healthy snack ideas that are perfect for summer entertaining, filling lunch boxes and those afternoon hunger pangs!
For those mornings when you just want an extra 10 minutes to sleep in, these 8 nutrient rich portable breakfasts will have you sorted. Continue reading “8 Nutrient Rich Portable Breakfasts That Are Grab and Go”
You can’t really mess up a salad recipe – they’re more a method of ‘throwing something together’ than anything else. They’re also really adaptable, so pretty much anything goes! Of course, a salad would not be complete without a decent dressing, so we’ve got a few summer salad recipes to inspire you below:
Continue reading “5 Quick Summer Salads You’ll Actually Want to Eat”
There are many different names currently being bandied about to refer to a wholefood diet. Some health-food advocates refer to this as ‘clean eating’, ‘nutrient dense food’, or ‘real food’. However, regardless of this recent ‘re-branding’ effort, the premise remains the same: wholefood is ‘in’, and refined food is ‘out’.
Contrary to what it may look like in social media, wholefood eating isn’t a recent discovery made by the younger generation. Naturopaths (and health veterans) have been spouting this doctrine for centuries…Well, at least since industrial suppliers started stripping the nutrients out of our food and replacing them with synthetic additives.
WHAT A STATE WE’VE ALL GOTTEN OURSELVES INTO!
Considering the state we’ve allowed our food-chain to get into, you could forgive the younger generation for thinking that we are pretty daft when it comes to our health and knowing what to eat for our well-being! In general, traditional dietary wisdom was lost or disregarded in previous generations, when new technology was used to make food ‘better’ — without realising that this was at the expense of good nutrition. The younger generation experienced the regrettable backlash of this — sub-standard food, and therefore sub-standard health.
Well, things are changing. Ironically, the younger generation are utilising technology to make themselves ‘better’ — by learning about health and by re-educating the masses. There are now many health-conscious Facebook pages, Instagram feeds and blogs touting what can only be described as ‘extreme diets’. The world of health seems to be a new and exciting area of interest for these young-uns. And, they are pushing their recently formed opinions ‘big-time’.
Whatever your health ‘bent’ (Health Enthusiast, or Health nonplussed) we agree on one thing — that we are all promoting in one way or another — wholefoods. If we all understand the concept then eventually it will come to describe the majority of our diets.
SPICE UP YOUR LIFE!
While generally prized for its broad anti-inflammatory action and therefore used for conditions such as Osteo-arthritis, Rheumatoid arthritis, and Depression, Turmeric also has other health promoting benefits to offer. This warming spice can be used to improve liver function, regulate cholesterol, and aid the digestion.
You can use this aromatic spice in (and on) all manner of concoctions: curries, soups, smoothies, rice dishes, egg dishes, roasted veggies, greens, tofu scramble, or make it into a hot drink (Golden/Gold Milk.) The mean, green salad above has an awesome turmeric dressing that is perfect for keeping in the fridge during the summer months. Get the recipe for that one here.
Note: Make sure these ‘concoctions’ contain some kind of fat (either butter, coconut oil, or olive oil) to increase this spice’s bioavailability.
For general health, use up to 1-2 teaspoons of turmeric powder.
Turmeric supplements are recommended to achieve therapeutic dosage for those with long-term health complaints.
Looking for a recipe to start with? Try this spiced superfood latte below.
This type of Cinnamon is ‘excloosive’ darlings! It’s hard to find, and this is the type offered by Ceres Organics. (As opposed to Cassia, which is the common variety.)
If you just like to use Cinnamon in small quantities for taste purposes, then Cassia is fine to use. However, if you’re wanting to use Cinnamon for its health benefits, then Ceylon is definitely the way to go – as it’s safer to consume in larger doses. (It’s kinder on the liver and kidneys.)
This spice is prized for its antimicrobial properties, its ability to balance blood glucose, to reduce ‘blood fat’ and to increase ‘good’ cholesterol. This spice also has warming properties that improve digestion, improve circulation, and relieve menstrual pain.
You can use this aromatic spice in (and on) all manner of delights: porridge, curries, sauces, baking, un-baking, smoothies, coffee and tea.
For general health, use up to 1-2 teaspoons of Cinnamon powder.
Cinnamon supplements are recommended to achieve therapeutic dosage for those with long-term health complaints.
If you are working on getting more wholefoods in your life, don’t forget about your spices! They’re surprisingly nutrient-dense, loaded with phytochemicals, many of which possess powerful antioxidant activity. So challenge yourself to work more spices into your diet, try for a couple of times a week.
I’m Megan May, founder of Little Bird Organics, and this is (in short) why I ended up switching to a predominantly raw diet. I’ll share with you how going raw impacted my overall health and wellbeing, and simple ways you can incorporate more raw foods into your diet, and get that raw glow too!
Continue reading “RAW FOOD 101 WITH MEGAN MAY OF LITTLE BIRD ORGANICS”
Getting the whole foods, clean eating thing down is one triumph you may have already concurred, but superfoods are a whole new realm. Let us introduce you these nutritional titans, or perhaps it’ll be a welcome recipe reminder for some!
Cutting gluten from your diet? The good news is there are now heaps of alternative options around to help you transition to this way of eating. And it doesn’t have to mean giving up those cookies and cakes you love. If you’re new to gluten free baking, yes – you can ditch the gluten and eat your cake too! Continue reading “GO WITHOUT GLUTEN, NOT COOKIES. GLUTEN FREE BAKING 101”
Incorporating more organic raw foods into your diet is one of the easiest ways to fuel your body with more nutrient dense foods. Foods that make you thrive. Continue reading “5 REASONS WHY EATING RAW FOODS WILL DO YOUR BODY GOOD”
Not all super foods are super expensive! You’ve probably got some of these nutrient dense foods in your pantry already. If not, they won’t send you broke!
Continue reading “4 SUPER FOODS THAT ARE ACTUALLY SUPER AFFORDABLE”
Buckwheat is probably one of the healthiest, most versatile grains. However, buckwheat is not actually related to wheat at all. Below we’ve got the low down on this gluten free grain and some buckwheat recipes for you so you can start incorporating this whole food into your diet. Continue reading “ALL ABOUT BUCKWHEAT + BUCKWHEAT RECIPES”
The term ‘superfood’ is thrown around pretty loosely these days, but chia seeds are absolutely worthy of superfood status. If you’re not familiar, you’re about to find out below. Continue reading “CHIA SEEDS, THE SUPER FOOD YOU SHOULD BE EATING MORE OF”
Chickpeas (aka garbanzo beans) – you’ve probably got some in your pantry. Here are 3 different ways you can use chickpeas so you can get more of these nutritious legumes in your diet. Continue reading “3 SUPER EASY WAYS TO USE CHICKPEAS”
Looking to justify your habit of eating nut butter straight from the jar? True story: Eating nuts may help you live longer. Research from Harvard says so. Now, where are those almonds? Continue reading “3 SCIENCE BACKED REASONS TO EAT MORE NUT BUTTER”
Heck yes nut butters are good for you! Harvard says “people who eat nuts regularly are less likely to have heart attacks or die from heart disease than those who rarely eat them”. So what are you waiting for?
Nut butters can be a great addition to any diet. But like all things, it does depend. Read your labels. Some are best left on the shelf.
Continue reading “ARE NUT BUTTERS ACTUALLY GOOD FOR YOU?”
Coconut oil is this multi-purpose unicorn-like ingredient. You’ve heard amazing things, maybe you even have a jar… well here’s 20 things you can do with coconut oil. Continue reading “20 WAYS TO USE YOUR JAR OF COCONUT OIL”
With scientists saying the majority of supplements are not worth taking, should you be spending your hard earned cash on them? Well, yes and no, it depends.
Your thyroid gland needs selenium to function properly. Selenium deficiency can lead to muscle and joint pain, unhealthy hair, and white spots on your fingernails. If you’re deficient for too long, your immune system ends up attacking the thyroid, this is called Hashimoto’s disease.
A New Zealand study found that just eating two Brazil nuts a day was more effective than taking supplements. Eating one Brazil nut a day can keep your selenium levels within the recommended dietary intake (RDI).
You know calcium is important for your bones, but what you probably did not know is that there are loads of non-dairy sources of calcium out there. Research from senior nutrition scientist Dr. Lanou (which addresses the “calcium paradox”) found “no evidence to support the notion that milk is a preferred source of calcium”. Based on over 10 years of research, she concluded that milk, dairy products and calcium supplements do not prevent bone fractures. There is actually no scientific evidence to support the claims that dairy is good for your bones.
You should be aiming for 1000 mg of calcium a day. A cup of milk will give you about 300 mg, 2 tablespoons of blackstrap molasses has 400 mg, 1 cup of kale has 180 mg, 1 cup of tempeh has about 215 mg, 1 cup of amaranth has 160 mg, 2 tablespoons of tahini has about 130 mg.
If you make your own nut milk, you can fortify them naturally with calcium using sesame seeds. Add 1 quarter cup to your nuts and blend. This will add about 350 mg of calcium to your nut milk.
Of course, we all know fibre is important and yet, most of us simply do not get enough of it. A lot of us eat less than half of what we should. This is especially worrisome as inadequate fibre intake has been linked to increased risks of heart disease, diabetes and obesity.
So how much do you need? According to the NZ Nutrition Foundation, guys need 38 grams a day and girls need 25 grams a day. Do the math and find out how much fibre you’re getting versus what you should be getting.
Foods rich in fibre also contain powerful protective agents, such as antioxidants and phytochemicals, like oats for example. High fibre diets can also help in weight control and the management of diseases such as diabetes.
4. OMEGA 3 FATTY ACIDS
You’ve probably heard of omega-3 fatty acids. Omega-3s are essential fatty acids, meaning our body can’t make them from scratch so we need to get them from our diets.
Omega-3 fats are found in salmon, sardines and eggs from grass fed chickens. Getting omega-3s from plants is a bit more complicated. There are actually 3 types of omega fatty acids, alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA).
EPA and DHA are the best for you. Your body can make EPA and DHA from ALA, but the conversion rate is not very effective. You’d need to eat more foods that are higher in ALA like flaxseeds, chia seeds, and walnuts.
Some people supplement – fish oil supplements are huge, but there is one big problem: the majority of clinical trials involving fish oil supplements have found no evidence to support their health claims.
Andrew Grey, an associate professor of medicine at the University of Auckland who authored a 2014 study on fish oil in JAMA Internal Medicine also found the properties of omega-3 fatty acids had not translated into notable benefits in most large clinical trials.
5. VITAMIN D
For a while now, vitamin D has been gaining a reputation with protective powers against some cancers and bone-weakening osteoporosis. Results are mixed. This research concluded “highly convincing evidence of a clear role of vitamin D does not exist for any outcome, but associations with a selection of outcomes are probable.” What they’re saying is: it’s an unknown as to whether taking vitamin D supplements really helps at all. This study also found that taking vitamin D had no effect on a wide range of diseases and conditions.
Whether supplementation with vitamin D can help people live longer and healthier requires more study. Natural foods are usually the best way to get vitamins, but this is not the case for vitamin D. Only a few foods like salmon, tuna, sardines, milk, and fortified foods contain vitamin D.
So what about the sun? Exposing your bare skin to sunlight to get ultraviolet B (UVB) for about 10 to 15 minutes a few times a week is enough to generate your body’s vitamin D needs for a week. Too much exposure to the sun causes skin cancer so this one requires extreme caution.
SO ARE SUPPLEMENTS WORTH THE MONEY?
Really, we should not need to supplement… with some exceptions. This is not to say all supplements are useless, some work but you need to sort out your diet.
Ideally aim to get your vitamins and minerals and macronutrients from organic whole foods. Keep in mind, supplements don’t have all the other extra nutrients that whole foods naturally have.
What’s uncertain is whether it’s the interaction between various nutrients in whole foods or isolated nutrients that are beneficial to our health. What is likely to be important then is how nutrients in the foods you eat are combined.
If you think your diet might be missing some essential goodness, visit a health provider who can help you identify the areas of your diet you need to improve on and what supplements you might require. Never underestimate the basics of a good diet. Pills are not substitute for a nutrient poor diet.
Selenium is a pretty important dietary mineral, and there is a super easy way to make sure you’re getting enough: EAT BRAZIL NUTS.
Selenium is incorporated in a small cluster of important proteins, each of which plays a critical role in our health.Scientists named these selenium-containing proteins “selenoproteins.”
Depending on where they are grown, just two or three Brazil nuts may contain as much as 10 times the Dietary Reference Intake (DRI) recommendation for selenium. See, it’s that simple to get your daily selenium requirement.
SOIL & NUTRIENT CONTENT
Selenium content of soils can vary widely, it depends on a few things. So let’s start with this quote by Franklin D. Roosevelt, “A nation that destroys its soil destroys itself.” He’s right and here’s why.
Healthy soil is essential for the production of crops. In addition to providing a stable base to support plant roots, soil stores water and nutrients required for plant growth.
Selenium content of plant foods is often closely related to selenium content of soil in which the plants have been grown. Unfortunately, industrial agriculture practices continue to damage and deplete this valuable natural resource.
ORGANIC SOILS ARE HEALTHIER SOILS
Between intensive ploughing, mono-crop agriculture systems and over-application of chemical fertilisers and pesticides, we see wide global-scale soil nutrient depletion.
Fortunately, many farmers are choosing to use sustainable agricultural techniques; such as conservation tillage, crop rotation and organic fertilisation, in order to protect our valuable soil resources.
Sustainable nutrient management techniques allow farmers to maintain healthy, productive soil for crops without degrading the environment. So by choosing organic foods you’re also supporting a more sustainable environment.
SELENIUM & ANTIOXIDANT ACTIVITY
Selenium is required for the proper activity of a group of enzymes called glutathione peroxidases. All you need to know is they are very important in the body’s detoxification system and protect your body from oxidative stress. Of the eight known glutathione peroxidase enzymes, five of them require selenium.
Selenium-containing enzymes are also involved in recycling vitamin C, allowing for greater antioxidant protection.
SELENIUM & THYROID FUNCTION
A healthy thyroid is critical to your overall health and wellbeing. Selenium and iodine work together to keep your thyroid functioning optimally. There are a ton of environmental factors that can affect thyroid function, including gluten, gut health, stress, excess iodine and vitamin D deficiency.
Selenium is another factor that can have a major impact on your thyroid health. Researchers have been able to induce problems with the thyroid gland in just two months of a low-selenium diet.
Even adequate selenium levels will support efficient thyroid hormone synthesis and metabolism. Eat a Brazil nut a day to keep thyroid issues away. This raw Brazil cake recipe is a delicious way to get your selenium requirements.
You’ll only get the full health benefits of a gluten free diet if you do it right, which does not mean stocking up at the gluten free section of the supermarket! Here are 5 gluten free pantry essentials to nourish your body right.
Most of us may not realise it, but issues like allergies, arthritis, autoimmune disease, acne, and chronic fatigue are actually digestive issues.
Your digestive system is at the core of your life energy, the wellbeing of your entire body. To avoid common digestive related health issues, like bloating and constipation, you need to know what foods will nourish your digestive health. Adding these 8 foods to your diet is will be great for your gut and overall health.
1. CHIA SEEDS
Chia seeds plus water equals super hydrating gel. Chia seeds can actually absorb up to 12 times their weight in water. Chia has an incredible amount of fibre, just one tablespoon has 6 grams which your digestive system needs to help move your bowel.
Your bowel movements say a lot about your general health. Three per day to three per week is considered the normal range. But what’s more important than frequency is the ease with which you move your bowels. If you’re not within the normal range and/or have difficulty moving, you really need to get more fibre in you! You should be aiming for about 22 grams of fibre a day, and there are loads of ways to get chia seeds into your diet which will help you smash your fibre goals.
Make your water super hydrating by adding chia seeds to your water bottle or add chia seeds to your smoothies. Sprinkle chia over everything, your overnight oats, muesli and salads. Chia puddings are always a good idea, these chocolate chia puddings make really healthy desserts too.
2. HYDRATING VEGETABLES
Drinking fluids is going to help your body remove waste and detox, which prevents constipation. Forget what you have been told, eight glasses of water a day is no longer considered a goal.
You’ll gain extra benefits from eating your water. The Science of Cellular Water was developed by Dr Murad. For optimal hydration your body needs to hold water within its cells. Water in fruit and vegetables referred to as cellular water contains other nutrients that help water enter your cells.
So for optimal hydration, eat your water too. Need some juicing and blending inspiration? Check out our Pinterest boards for healthy juice recipes.
3. FERMENTED VEGETABLES
Optimal digestion, absorption and removal of waste are required for good intestinal health. While we know how important fibre is for keeping things moving, increasingly studies are showing how our gut bacteria have a critical role in determining our overall health.
You can encourage the growth of healthy bacteria in your gut by eating foods packed with probiotics. Lacto-fermented vegetables like kimchi and sauerkraut, coconut kefir and komucha, the elixir of life for the Chinese, are all rich sources of probiotics.
The fibre in oats is awesome for digestive health for two reasons. One, because oats contain more soluble than non-soluble fibres, which means oats are easier for your body to digest. Two, the beta-glucan fibres in oats bind with toxins in the gut and cholesterol in the blood, removing them from the body.
Your digestive system does not simply ‘work’ because you put food through. Rhythmic intestinal contractions, called peristalsis, are needed for digestion, absorption and metabolism to occur. We largely associate potassium with bananas but actually kumara is loaded with potassium which helps flush out your digestive system.
Sweet potatoes are also a good source of magnesium, which regulates gut function and improves enzyme production in the body, thereby helping with digestion. Another bonus is kumara contains more soluble than insoluble fibre, which is easy on your digestive system. This black quinoa kumara salad is insanely delicious and gluten free.
6. COCONUT KEFIR YOGHURT
To improve your digestive system, you need to support it. As mentioned above, probiotics get more of these healthy bacteria into your gut, which helps keep things all zen in there. Cultured yoghurts are rich in probiotics, but for some people dairy isn’t an option. They just get serious gas and bloating.
Intolerant to lactose, or think you are? You’re not alone. About 60 odd percent of the global population is. Try coconut kefir yoghurt instead. It contains all the probiotics but none of the lactose that causes embarrassing side effects.
7. PSYLLIUM HUSK
Psyllium is great for giving your colon a clean. Largely soluble fibre, psyllium absorbs water and eventually turns into a gelatinous blob. As the blob moves through your intestines, it continues to absorb water and expand, absorbing toxins and helping transport waste through the digestive tract.
Including whole psyllium husks in your diet can help keep your bowel movements nice and regular. You could drink one tablespoon of psyllium straight up in a large glass of water, or add it to a smoothie like this cleansing green smoothie with psyllium. Make sure you drink a lot of liquid when taking psyllium to keep things flowing.
So now you’ve read this and you’re going to have a more fibrous diet. You’ll need to up your water intake too. Fibre is super absorbent and without fluids fibre can’t move through your digestive tract. You’ll get constipation. Not what you want.
Drink plenty of water and cellular water too. You’ll know when you’re getting enough water when your pee is clear all day long.
There’s more to nori than sushi. That stuff isn’t as good for you as you think, but the nori is. Here’s why you should be eating more of this superfood from the sea.
Vast and widely unexplored, the oceans are a veritable source of nutritional sustenance and among them, the edible seaweeds. One of the most popular and nutritious seaweeds is nori – yes, the ‘green stuff’ that holds sushi together.
Nori is an edible algae which turns dark green when dried. It has long been attributed to health and longevity in Asian cultures. In Korea, nori is an integral part of their culture, served as soup on birthdays and given to women for three weeks after childbirth. According to elders, it helps replenish and rejuvenate the body. Today, nori’s reputation as a natural health food has been firmly established, as attested by the Japanese proverb, ‘two sheets of nori keep the doctor away’. Read on to find out why.
Nori offers one of the broadest range of nutrients of any food, including many found in human blood! Because the chemical composition of seaweed is so close to human blood plasma, they are excellent at regulating and purifying our blood.
Nori nutrients include calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, zinc and then some! Nori can actually contain up to 10 times more calcium than milk! Nori is packed full of vitamins too. It offers vitamins A, B, C, D, E and K, as well as niacin, folic acid and taurine. And thanks to the level of vitamin C it contains, the bioavailability of its abundant iron content is increased.
As well as measurable amounts of polyphenols like carotenoids and flavonoids, nori contains other phytonutrients, including several types of alkaloids with antioxidant properties. Nori also contains chlorophyll (a pigment that makes plants green) which is a powerful, natural detoxifier that can help eliminate waste products from our body. Nori is also loaded with fibre and protein. In fact 30-50 percent of nori’s dry weight is protein, and much of the rest of it is digestible fibre.
What’s most impressive about nori is the iodine content. You simply can’t find a more concentrated source of the stuff! Missing in almost every other food, this essential mineral is vital in maintaining healthy thyroid function.
EATING NORI CAN HELP YOU AVOID IODINE DEFICIENCY
Typical Western diets are low in iodine. This is because people are restricting their sodium intake in response to the dangers of consuming excess salt, or because their diet is full of processed convenience foods. These highly processed foods contain loads of poor quality (iodine-free) salt.
When iodised salt consumption is reduced, it’s actually pretty easy for people to become iodine insufficient or deficient. Without sufficient levels of iodine, your thyroid function can become impaired, meaning it’s harder for your body to burn fat. This can lead to fatigue and weight gain.
Nori is an excellent source of iodine, so adding it to your diet at least three times a week can help keep your thyroid in check. Plus, eating nori may help reduce cholesterol levels, according to a Japanese study published in theBritish Journal of Nutrition.
HOW TO ADD NORI TO YOUR DIET…
- Blend sheets of nori with a little bit of sea salt and bam! You’ve got a seaweed sprinkle. This can also help reduce the amount of salt you add to your foods.
- Sprinkle crushed up toasted seaweed snacks over your salads, or soups.
- Fill a nori wrap with tofu, baked kumara, avocado, quinoa and greens. It will be loads better for you than that 8 pack of sushi.
- Hummus or nut cheese spread over some seaweed snacks makes an awesome low carb, high protein snack. Of course, it can be enjoyed on its own as a crispy snack, just like a bag of chips -but way better for you.
When buying seaweed, choose certified organic where possible. Seaweeds absorb the properties of their environment, which includes any pollutants in the water. Certified organic seaweeds have been grown and harvested in unpolluted waters that are free from harmful chemicals. You’ll find organic seaweeds from some supermarkets and health food stores.
You’ve probably come across the term functional foods. Thing is, all foods should be ‘functional’ but we’ll go through 7 of foods that really deliver.
Continue reading “7 FUNCTIONAL FOODS TO START EATING NOW”
Dark chocolate, yes it is a legitimate ‘superfood.’ Chocolate or rather cacao is a rich source of those all important antioxidants. It might be good for your heart too!
But while it’s true that dark chocolate, or more specifically, cacao, can be a healthy addition to a balanced diet, is the chocolate you’re eating really doing as much good for you as you think it is?
Most conventional brands of chocolate are based on cocoa solids rather than cacao. Even though both come from the same plant (beans of the cacao tree), there’s a big difference between these two, and it isn’t just the spelling.
Raw cacao products are made by cold-pressing (below 47 degrees Celsius) the unroasted beans to separate the fat (cacao butter). This goes on to become the nibs or powder.
The antioxidant potency of raw cacao acts to reduce free radicals in a pretty extraordinary way, and contains more per 100g than blueberries.
Cacao contains properties that reportedly protect your nervous system, reduce your blood pressure, and even reduce your risk of cardiovascular disease and stroke.
It’s a great source of minerals too, including magnesium, iron, potassium, copper and manganese, all of which are essential to achieving optimal health.
In contrast, cocoa products have been roasted at high temperatures before pressing. The process of using high heat significantly reduces the nutritional compounds in the beans that we know are so beneficial to our health. So, for this reason it would be fair to consider cocoa a more processed food, and raw cacao products are always going to be the superior option.
Sadly, many conventional chocolate brands, including dark chocolate, are not only made from cocoa but they also contain low quality fillers such as refined white sugar, preservatives, and (not-so) natural flavours.
Another issue, which is fairly common in conventional chocolates, is that sugar is the first ingredient in the list, indicating to us that there is actually more sugar in the product than there is cocoa. Not such sweet facts, huh?
So look for chocolate that contains natural ingredients, starting with cacao solids, not sugar and not a lot else added to it. Chocolate that has been minimally processed will give you the most nutritional bang for your buck.
Another option is raw chocolate. Raw chocolate is a natural food and is without a doubt the most nutrient-dense option you can find – made from cacao butter and powder, it contains no dairy and is naturally sweetened with small amounts of natural sweeteners including agave and coconut nectar.
WHAT ABOUT THE FARMERS AND THE ENVIRONMENT?
Cacao beans are generally grown in low-income developing countries such as West Africa, where access to basic needs like fresh drinking water are often an issue.
Unfortunately, there are major chocolate brands out there that are guilty of sourcing cacao harvested by children and slave labour because they can get it at a cheaper price. It should be noted that organic and fair trade products pay farmers a fair price for their crops, thereby creating opportunities for farmers who are economically disadvantaged by conventional trading.
Greater awareness and support for organics and fair trade can contribute to an economy that lifts farmers out of extreme poverty, and reduces the exploitation of workers and child slavery.
Cacao is actually one of the most heavily sprayed food crops. Many cacao plantations use large amounts of chemical fertilisers and pesticides. These chemicals are bad for people’s health and the planet. You can read more about that here.
Many of these chemicals have been shown to cause cancer, as well as a long list of other serious health issues. When a person is repeatedly exposed to these chemicals, like the farmers are, the risk of developing these serious diseases increases significantly.
Organic plantations where no chemical sprays are used are better for the overall health of the farmers, the environment and the product.
So go ahead and enjoy a few squares of organic, fairly traded chocolate, or a spoonful of cacao powder in your morning smoothie. Not only will it be good for you, it will be good for the farmers and the planet too!
Going gluten-free for some is a personal choice, for others it’s a necessity. Regardless, if you’re changing your relationship status with gluten make sure you’re fuelling your body with these 7 nutrient dense whole grains. We’ve also included gluten free recipes here using each grain too!
So you bought a bag but now you don’t know what to do with it or how to cook it. Quinoa isn’t complicated, it’s a bit like rice actually and there’s loads you can do with it. We’ve rounded up 10 quinoa recipes here to get you started. Continue reading “10 HEALTHY QUINOA RECIPES & HOW TO COOK IT”
The 90s was about eliminating fat. Today, carbs are getting slammed, especially the wheat derived ones. Here are 5 you should be eating.
When your body goes without carbs for too long, it can cause metabolic imbalances, super intense cravings, fatigue and anxiety. So yes, carbs are important. But there are carbs you should absolutely keep away from – the ones from highly processed, convenient junk foods which contain a bunch of anti-nutrients too.
Eat carbs that count and don’t eat empty calories. Here are some sources of nutrient-dense carbohydrates that will supply you with loads of energy and many other health benefits:
You’ve heard of this one, the Incan superfood quinoa, loved by the gluten intolerant and those on plant based diets. Here’s why. Quinoa is gluten-free and easily digested, making it a pantry staple for those on gluten-free or wheat-free diet.
Quinoa is also one of the most protein-rich plant foods out there. It offers high-quality, complete protein which means that it contains all the nine essential amino acids your body needs.
If you have mean ‘sugar and carb’ cravings come late afternoon, quinoa for lunch might be a good idea. Quinoa is a complex carbohydrate with a low GI that is slowly digested. It will keep you feeling full for longer, while keeping your blood sugar stable and your cravings in check.
Not sure what to do with quinoa or how to cook it? Check out this article for recipes and instructions on how to cook perfect quinoa.
Another ‘must’ for those on a gluten-free diet. Chickpeas are also a good source of fibre, mostly insoluble that we need for good digestive health.
Most of us don’t eat as much fibre as we should, which is about 25 grams a day. A cup of chickpeas has about 12.5 grams of fibre which is pretty good going.
You might not think it, but chickpeas are actually a great source of antioxidants, which act to protect our cells against the effects of free radicals and play a role in protecting the body against illness and disease.
Want some recipe ideas? Head over to our post on 3 ways with chickpeas.
Buckwheat is actually not a wheat, it’s a seed. So, buckwheat is another great gluten-free alternative for those with wheat sensitivities. It’s also a health boosting, nutritious addition to any diet as it has high levels of omega-3 fatty acids, potassium, B vitamins, phosphorus, protein, essential amino acids, calcium, fibre and antioxidants.
Buckwheat is really easily incorporated into any diet, you can also sprout it or eat it raw by soaking it overnight in water, rinsing and using as you would oats for porridge. This banana buckwheat smoothie bowl is loaded with nutrients and only takes 10 minutes to put together. Want to be more organised with your meals? Make up a bowl of this buckwheat and bean salad, it will keep in the fridge for up to 3 days.
For those not keen on potatoes, kumara is a great alternative. You can bake them, make fries with them, or mash them just as you would potatoes. And nutritionally, they’re better for you.
They’re also low on the glycemic index, so they’ll help keep your blood sugar stable and help prevent sugar cravings.
Half a cup of boiled kumara will provide you with around 300kJ of energy, virtually no fat, 1.8 grams of fibre, plus a ton of vitamins and minerals.
Generally speaking, the brighter the colour of fruit and vegetables, the higher the antioxidant content, so purple kumara are the ones to go for. Proteins in kumara have also been found to have anti-cancer effects.
You’d be better off steaming, baking or boiling kumara (not eating it raw), because cooking not only releases beta-carotenes, but also makes them more accessible to the body. This black quinoa kumara salad is a plateful of healthy, body loving carbs!
5. BLACK RICE
Black rice is unmilled rice, meaning the nutrient-rich black husk of the rice has not been removed, so it’s better for you. The grain is so dark in colour because of the high level of nutrients that it contains, especially the health-promoting anthocyanin antioxidant.
The anthocyanin of black rice is higher than even that of blueberries, but with less sugar and more fibre and vitamin E antioxidants. Random fact: black rice was so valued in ancient China that it was reserved only for the emperor and was known as “forbidden rice”.
This black rice pudding recipe is much better than the traditional white rice and milk version. The black rice is cooked in coconut milk, creating a incredibly delicious, creamy dessert.
Restricting foods your body needs will eventually cause cravings for them. You don’t need to eliminate carbs entirely, just be picky about the ones you do eat.
Sesame seeds might be tiny, but they’re loaded with nutrients. Get some organic sesame seeds in your life, and no, not via hamburger buns. Continue reading “ORGANIC SESAME SEEDS ARE SUPER FOODS, HERE’S WHY”
What’s the deal with matcha powder? You’ve seen it all over Instagram, those matcha lattes that all the cool urban cafes have now, the doughnuts, the ice cream… But there’s nothing new here really – people have been taking matcha for centuries, find out why below.
Continue reading “6 REASONS YOU’LL WANT MATCHA POWDER IN YOUR LIFE”
Hydration is not about how much water you drink, but how much water you hold. Healthy, hydrated cells are the key to beautiful skin and a healthy body, drink up.
Hydration is About the Water You Hold, Not Drink
As we age, our cells lose water. When we are born approximately 75% of our body is water but by the time we reach middle age, our body’s water content can be as low as 50%. The Science of Cellular Water™ developed by Howard Murad, M.D explains how cellular water loss causes ageing and why our wellness is determined by each cell’s ability to hold water.
Without adequate water supply, skin cell structure deteriorates and leads to visible signs of ageing, (think fine lines and wrinkles). Water in fruits and vegetables contain nutrients and structured water to nourish and hydrate your cells, (to give you glowing, healthy skin).
The Science of Cellular Water looks at the ability of cell membranes to hold water within a cell as the fundamental marker of youthful good health, because skin can only be beautiful if it is healthy at the cellular level. So how do you provide your cells with water-rich nutrition? You eat it.
Get Beautiful Skin, Eat Your Water
Most of us think hydration means drinking eight glasses of water a day, but Dr. Murad says that water “will go right through you,” and along with it, nutrients. Hydration is about the water you keep, not drink so water eaten goes towards replenishing our cellular water and maintaining optimal cellular function.
Water in fruits and vegetables is surrounded by molecules that facilitate the entry of water into cells, which is why it is referred to as cellular water. Cellular water is absorbed slowly, providing you with lasting hydration, so Dr. Murad recommends “eating your water” in the form of fresh fruits and vegetables to keep your body hydrated.
Most foods contain some water but plant foods have more. When you consume water through fruits and vegetables you also get, antioxidants, anti-inflammatory agents and fibre. Cooking reduces the water content so eat your fruits and vegetables raw, whole, blended or juiced. Read on for your top 10 hydrating foods, how to get them in you and get hydrating!
1. Cucumber | Water Content 97%
Increase the hydrating power of your next green smoothie by adding a cup of cucumber, like the one below. Get the recipe here. Add 2 tablespoons of chia seeds to your smoothie and bam! you just drank a refreshing 11 grams of fibre too.
2. Strawberries | Water Content 92%
Blend a cup of frozen strawberries with a cup of coconut water and you have yourself a seriously, hydrating, healthy slushie.
3. Watermelon | Water Content 92%
Quite simple really, blend watermelon to get watermelon juice and stir through a tablespoon of chia seeds for 4 grams of protein. Watermelon also contains the antioxidant lycopene which is thought to have a protective role against cardiovascular disease, although this is slightly controversial and still under scientific study.
4. Raspberries | Water Content 92%
Combine 1 cup of raspberries, 1 cup of spinach, 1 frozen banana with 1/2 cup water and throw in 2 tablespoons of ground flaxseed. Blend and then down 4 grams of yummy soluble fibre, (ground flaxseed is easier for your body to absorb).
5. Spinach | Water Content 92%
This green fruit-free smoothie will give you enough hydration to share with a friend. 1 cup each of spinach, cucumber and celery, plus 1 avocado, the juice of 1 lemon (lemon has such low fructose levels that even Sarah Wilson allows it), 4 cups of water, 1 tablespoon of psyllium husks and a handful of ice.
If you’re the kind of person who thinks a smoothie is not a smoothie if it doesn’t have banana, make this one below.
6. Celery | Water Content 95%
This hydrating juice will give you all your vitamin A requirements for the day. Juice 2 celery sticks with 3 carrots, 1 apple and a 1/3 cucumber.
7. Grapefruit | Water content 91%
Boost your metabolism with this hydrating smoothie. Blend 1 grapefruit with skin removed with 1 apple, 2 cups of spinach, a frozen banana, a handful of ice cubes and 1/2 cup of water. Grapefruit is a great source of vitamin C, so get on this now, winter is coming!
8. Cantaloupe | Water content 90%
Smash your fibre goals with this cantaloupe, banana, seeds smoothie. Makes enough for 2. Blend 2 cups of cubed cantaloupe, 2 frozen bananas, a handful of ice cubes and 3 tablespoons of a mix of these seeds (sesame, amaranth, chia, flaxseed).
9. Red Cabbage | Water content 92%
A slightly odd combination but you won’t regret making this vitamin rich smoothie. Blend 1½ cups of filtered water, 1/2 small head of red cabbage, 1 cup frozen blueberries, 1 frozen banana and 2/3 cup of coconut yoghurt with a handful of ice. This is quite possibly the best way to have cabbage.
10. Carrots | Water content 87%
Make yourself an anti-inflammatory concoction by blending 1 cup of carrot juice with a 1 inch piece of fresh turmeric grated or juiced with 2 tablespoons of raw cashews. The cashews are optional but it will make your juice that little bit creamier.
Curcumin is thought to be the primary pharmacological agent in turmeric, with anti-inflammatory effects shown to be comparable to potent drugs in various studies. It was even used to effectively and safely treat patients with Rheumatoid Arthritis in this study.
Detoxing should not mean depravation. Detoxing should nourish, cleanse and rebalance your body so you can achieve a super state of wellbeing. Health is the new wellth. Increase yours by incorporating the following 10 things into your life.
1. Detox With Apple Cider Vinegar
Apple cider vinegar has some amazing health benefits, and it is thought to help with detoxification by improving circulation and boosting the liver’s ability to detox the body of toxins.
The acids in apple cider vinegar bind to free radicals and other toxins stored in the blood, fat cells and organs, which is thought to be responsible for the cleansing effects.
Consistency is key, so put a reminder on your phone and keep a bottle of organic apple cider vinegar out where you can see it so you can detox daily. Start with a tablespoon of organic apple cider vinegar to a glass of water. Drink your detoxifying tonic 15 minutes before each meal, as this also helps breakdown your food.
2. Get Into Green Smoothies
Drink your greens because chlorophyll can encourage the release of toxins from your cells and the fibre will help cleanse your colon.
To build the perfect green smoothie, first choose your base. Filtered water, coconut water or almond milk for something creamy are good choices. Next, add your fresh organic produce, aiming for 40% greens and 60% fruit. Spinach, kale or collards are great in smoothies, you should rotate your greens too so you get a variety of health benefits.
Many people might not love the idea of drinking foods like broccoli, cauliflower, cabbage and celery. There is a way you can hide these calciferous greens, this cabbage and blueberry antioxidant smoothie is the answer.
3. Drink Your Vegetables
We spoke about the benefits of eating your water in a previous post. Water from organic fruits and vegetables is not only hydrating, but full of vitamins and minerals. Drink vegetable juice, not fruit or you’ll just be drinking sugar. Drinking vegetable juice is kinda like a multi vitamin, but better. This green smoothie will have you glowing from the inside out.
4. Try Adding Fermented Foods to Your Diet
We are more bacteria than human. Our gut bacteria, also known as our microbiome is involved in many of our body’s key functions and therefore critical to your health and overall wellbeing.
If you want to feel amazing, get glowing skin, fix your digestive issues, improve your immunity and maintain a healthy weight (or even lose some), a healthy balanced microbiome is critical. Integrating good bacteria, also know as probiotics into your diet can help. The most effective way you can do this is by including fermented foods into your diet.
Fermented foods go through a stage of lactofermentation, which creates beneficial enzymes, B vitamins, omega-3 fatty acids and probiotics. Start with the basics, like organic sauerkraut, kefir, coconut yoghurt, kombucha and tempeh. These can easily be worked into your diet and will introduce beneficial bacteria into your digestive system.
5. Clear Your Colon
There are a few pathways your body will use to eliminate toxins, sweat and urine account for about 23 percent of the throughput required to detoxify your body.
On the other hand, solid waste (you know what I’m talking about) accounts for 75 percent. So while we don’t really talk about it, poop is the pathway that contributes the most in helping you detox your body.
This holistic approach to detoxing means you need to be eating at least 25 grams of fibre a day. Try incorporating foods like lentils, black beans, almonds, avocados into your diet and add fibre rich superfoods like psyllium husk and chia into your smoothies. Not sure what to do with psyllium? Try this cleansing smoothie with psyllium.
6. Eat Superfoods
So what are superfoods anyway? Superfoods are plant based foods which contain antioxidants, vitamin and minerals in a super concentrated form. Where possible incorporate nutrient dense foods like mama powder, cacao powder, chia seeds, and coconut oil into your diet.
Think your budget can’t include superfoods? Think again, simple foods like oats, legumes, millet, buckwheat, and black beans are packed with nutrients that will nourish your body.
7. Eat More Living, Not Dead Food
Ditch the processed dead food and incorporate more raw and sprouted foods into your diet. Ayurveda medicine, one of the world’s oldest healing systems is built around maintaining healthy digestion. According to Ayurveda the best foods are the ones that are easy to digest and nutrient dense.
Sprouted grains, beans, nuts and seeds are both highly easily digestible and nutritious. Sprouting breaks down the seed, removing anti-nutrients like physic acids, making it easier for your body to digest.
Sprouts are living, growing foods, with a rich supply of enzymes and the process of sprouting increases phosphorus, calcium, iron, and other minerals inside the seed. Sprouting may also increase the nutrient value of nuts, grains and seeds from anywhere between 50% to 400%, so sprouting creates superfoods.
Sprouts are also fat emulsifying and if you eat lot of fresh seasonal organic produce, your body will remain more alkaline and detoxification will occur naturally. So, next time you have avocado on toast, add some sprouts and make it a bit more super.
8. Oil pulling
Oil pulling is an Ayurvedic practice said to have detoxifying properties and it is pretty easy and cheap too. Here’s what you do. Put about a tablespoon of organic coconut oil into your mouth and swirling it around for five to 20 minutes. Beginners, start at 5 minutes and work your way up to 20 minutes or pro pulling level.
Give it a couple of months
Create as many positive habits as humanly possible from the above. Be realistic, even if you just do one thing, start with that and then create and add extra habits to your routine.
You might not get glowing skin, drop 3 kilos or rid your skin or acne in days, but if you start somewhere and are consistent, in two or so months you will. According to this study, it takes 66 days to create a new habit.*
Wondering if you can actually do this? Tell others, share this post and get your friends and family to join you. Hold each other accountable and you’ll be more likely to stick to drinking green juice and fermenting than if you were going it alone. Go forth, I believe in you.
*results may vary
Failing to prepare is preparing to fail. This applies to many life situations, including meal preparation. It’s a yesterday-you-said-tomorrow sort of situation. You want to eat clean and healthy… but next minute, you’re at work and you didn’t bring lunch or snacks so you end up eating junk. We’ve all done it.
We’re all so busy now, whether you’re a parent, student or blurring that line between work and life. We just don’t have hours to spend in the kitchen.
Pro Planning Tips
Invest in some good glass containers like mason or ball jars or reuse glass jars, that’s being sustainable. If buying plastic, check they are BPA free.
Prepping enough lunches, breakfasts and dinners for a week sounds like a pretty daunting task, so just start with two to three days at a time. This also ensures you are eating fresh fruit and vegetables and not risking eating food that may have gone off!
Having an idea as to what you are going to eat and make is going to save you money too. If you buy random food at the grocery store, you might end up not using it and throwing food out, and who wants to waste food (and money)?
Write down what you want for your meals and snacks, write a list of ingredients and buy that. The idea here is to make meals around ingredients you can use in multiple ways, make food that can be prepared in bulk and in advance to save you time.
So here are 3 simple things you can do in the evening, that will save you some time the next day.
Cook Extra at Dinner
Not everyone loves cooking, or even if you do, there are a million other things to do, so make it worth your time and cook extra. Lentils, chickpeas and other legumes and pulses are perfect this time of year for warm salads, so cook extra to have some for lunch the next day. When you’re dishing up, fill up those mason jars too and that’s tomorrow’s lunch sorted.
Rice, quinoa, millet and buckwheat are all perfect for salads and breakfasts. Cook up extra or just cook up a cup of your preferred grain, and you will have enough food for up to three days.
Cooking quinoa soaked overnight in almond or coconut milk makes a deliciously creamy breakfast. Love oats but not the stove time? Make enough for 3 days. Try these almond protein oats. They will keep for up to three days in the fridge, so that’s three breakfasts sorted.
Chickpeas are a versatile food, whether you’re soaking and cooking dried chickpeas or using canned ones. Get about two cans worth, place in a bowl and toss in olive oil and spices like chilli, paprika and pepper, then bake for 30 minutes or until golden.
Get into a Habit of Soaking
Soaking foods like buckwheat and oats make incredibly delicious, nutritious breakfasts. Plus, soaking makes the grains easier for your body to digest.
Using a glass jar, add your oats, or buckwheat, and cover with a milk of your choice. Now get creative, a tablespoon of cacao through your oats will give you chocolate oatmeal. Coconut, chia seeds and flaxseed all help to boost the nutrient density of your breakfast. These will keep in the fridge for up to 3 days.
Another food that can be soaked overnight is Explore Asian bean noodles. You read right, no cooking required. Soak a serve of noodles in filtered water overnight in the fridge, drain off in the morning and add some chickpeas (that you made the night before), vegetables, seeds, nuts or sprouts for a nutritious lunch. Try this warm sprouted salad with mung bean fettuccine out for yourself!
Soaking can save money! Buying organic pulses and legumes like adzuki beans and chickpeas (the dried variety) is cheaper than buying canned versions. They require soaking prior to cooking though, so get into a habit of soaking legumes every couple of days to have a ready, good supply. You can use these in salads, and soups like this adzuki bean soup or for dips, which make great snacks.
If you make nut milks, soak your nuts each night so you always have milk for overnight oats. You can save the pulp and use half a cup in your overnight oats, so you get more fibre and protein and don’t waste food.
Cook, Bake, Make and Buy Bulk!
Cooking meals in bulk means you chop once, heat the oven once, clean up once and this actually saves you time. Even if you are cutting up vegetable sticks and fruit for meals, cut it all at once and put it in containers you can store in the fridge for up to three days.
Making soup? Find a healthy nutritious recipe like this carrot soup and double it and freeze the extra servings for meals during the week.
Who doesn’t love bliss balls? Next time you are making a batch, make double and keep them in the freezer. Try these LSA truffles, they are also great for kids. They keep in the fridge for up to 4 days and, if you freeze them, they’ll keep for a month.
Cookies are also great for freezing. Make double or triple batches of healthy cookies like these two ingredient banana cookies and these almond butter cookies and take them out of the freezer when you need to restock.
Portion control sizes are great for snacking but they also cost more. Check out bulk bins at health food stores for organic whole foods like nuts, seeds and dried fruit you can use in your meals or as snacks.
Plan with a friend. SHARE this post
Now you’ll be eating better and saving time and money. Share this post with your friends and family. Get them to join you in doing this so you can share the shopping, cooking, baking, soaking and bliss ball rolling responsibilities together.
Sure you could buy hummus, but once you’ve made your own, you won’t be so keen on that store brought stuff anymore. Here we’ve got 4 variations on a theme. Check out these super delicious hummus recipes below! Continue reading “HUMMUS 4 WAYS”
Cookies can be a perfectly legitimate healthy snack… that is, when you make them yourself using whole food ingredients.
Continue reading “DITCH THE PROCESSED COOKIES: 5 HEALTHY COOKIE RECIPES”
Remember your parents always telling you to ‘eat your greens’? They were right – green vegetables should be the pillars of a healthy diet. Easier said than done!
The Federation of American Societies for Experimental Biology (FASEB) have found that “adding more spinach, kale, collards, and mustard greens to your diet could help slow cognitive decline” due to their “vitamin K , lutein, folate and beta-carotene content”. This is all well and good, but what if you have a picky eater at home? Or perhaps just can’t seem to enjoy the taste and texture of green vegetables? And what if you don’t know how to prepare them? Read on for a handy list of six different ways to sneak more greens into your diet.
Smoothies & Juices
Green smoothies and juices are a fantastic way to cram extra nutrients into your day. They’re an especially easy method of consuming greens as the ingredients have already been blended up, so you don’t have to try chewing your way through an entire stalk of kale. Use flavourless greens such as baby spinach, kale, or chard, or if you’re feeling a little adventurous, go for some parsley and dandelion leaves.
This Minted Pear and Kale Smoothie is the perfect refreshing drink for a warm afternoon, but do make sure you blend the greens first to properly liquidise them, or else your drink will have a rather unpleasant texture. ThisCleansing Smoothie with spinach leaves and psyllium husk is a great option for kids (or fussy adults!), a gorgeous green potion with the sweetness of banana, kiwifruit, and grapes.
Sauces & Dips
Trying to consume greens if you’re not a big fan of them is never an easy feat, which is why hiding them is the perfect solution. Dips such as pesto are perfect as they can be smuggled in anywhere you would use any other variety of sauce. This Spinach and Coconut Dip contains a half cup of spinach per serve, giving you an assortment of nutrients such as vitamin K and A, manganese, folate, magnesium, and iron, as well as the goodness of fibre other phytonutrients. Try serving this alongside some crudities or rice crackers, spread onto chunks of fresh bread, or spooned liberally over warm roast vegetables for the ultimate salad.
Wraps & Sandwiches
Wraps and sandwiches are a fantastic option because they’re usually crammed with so many other flavours, leaving the greens almost unnoticeable. Use these Gluten-free Tortilla Wraps as a starting point – add your favourite vegetables, then try adding texture with crunchy cos lettuce, or some bitter rocket for a sharper taste.
Known for being the quickest and arguably most delicious way to ramp up your vegetable intake, stir-fries are also the perfect place to sneak in some extra greens. When wilted, greens like spinach and bok choy are the perfect vessels for tasty sauces, and provide additional texture and bulk. Try wilting them into this Red Rice Quinoa Stir-Fry, or serve it on a bed of fresh leaves for an extra crunch.
The beauty of soups is that they have the ability to mask both texture and flavour of the ingredients used – no more limp broccoli or soggy silver beet! Try this Broccoli Soup – not only is it packed with vitamins and minerals such as iron, vitamins K and C, and potassium, it also boasts a substance called sulforaphane which apparently has anti-cancer properties. Top tip – pouring soups over greens may sound strange, but it’s rather tasty!
Last but not least, the most obvious way to prepare greens – in a salad. However, salads aren’t all limp lettuce and soggy dressings! This Green Vegetable Salad has an assortment of nuts and seeds, which provide additional textures and flavours to keep your taste buds busy. Having a tasty dressing helps too – this recipe has a combination of maple syrup, Dijon mustard, and apple cider vinegar to help liven it up.
Greens need not be eaten with a wince, nor grudgingly added onto your plate at the last minute. Make them a main component of a flavoursome dish, whether that is a wrap, salad, or soup, and you’re bound to end up with something a lot more enjoyable!
It happens to the best of us. 3pm rolls, your energy levels are in the red zone, and you need something so you can function like a normal human being again… But you end up snacking on junk. Well, no more. Check out these 20 clean eating snacks for those who ain’t got time! Continue reading “20 CLEAN EATING SNACKS FOR BUSY PEOPLE ON THE RUN”
There’s a common misconception that maintaining a healthy, well-balanced diet is unavoidably expensive. However, it’s not as pricey as you’d think to eat whole, plant-based foods – you just need to know how! Read on for six tips and tricks to set you on the path to saving money while continuing to nourish your body.
Buy your produce in season
Supermarket shelves are laden with delicious foods harvested from every corner of the earth, and it’s easy to be enticed by a ripe nectarine from America or a bag of frozen strawberries from Turkey. But these products are often overpriced due to the distance they’ve traveled.
You can save a lot of money by opting for local produce that is in season. Not only will you save money, but the produce is more likely to be fresher and have maximum nutrients.
Make your own alternatives from scratch
Instead of buying expensive pre-made nut bars or bottles of pricey plant milk, try making your own! This is a great way for kids to learn how their food is made and offers a chance to get creative. Nut and plant milks can be an bit of an investment, often costing up to $8 per litre, and many contain a plethora of unnecessary ingredients such as refined sugars and vegetables oils. Making your own milks at home is both an easy and exceptionally affordable alternative – it’ll save you money and spare the unnecessary packaging. Making your own nut milks requires only a handful of ingredients, start with the basics, almond milk, cashew milk and coconut milk.
As for snack bars, forget the boxed ones, these Zesty Almond Bars are super nutritious and use whole foods you can purchase bulk from health food stores to save some cash.
Bulk is best
Buying from the bulk bin is not only cheaper in comparison to packaged products per kilo, it’s also a great way to test out new flours, grains and legumes without having to commit to an entire pack. Bonus points if you can find paper bags! Chickpeas are an extremely versatile ingredient, you can make a ton of hummus for the fraction of the cost of store brought. Try out hummus four ways here.
This bulk theory applies to cooking too – if you’re making something like a vegetable stew, soup or salad, make extra to take for lunch the next day and curb those temptations to stop by your favourite café. This Fennel and Carrot Slaw lasts for a few days in the fridge, just keep the dressing separate from the salad until eating is the best way to keep it fresh and crunchy.
Eat out less
It’s difficult to resist the allure of the mouthwatering raw cakes and fresh smoothies gracing the cabinets of most cafés, and those pesky coffee cravings can strike at anytime. One way to avoid spending excess money is to prepare your own meals and snacks, and reserve dining out for special occasions and weekend treats only.
This chocolate nut fudge is a great snack to have on hand and you can never go wrong with healthy cookies – keep your snack stash at your work desk or in the car for when you’re on the run. Plus does your local cafe really makechia pudding or smoothies better that you can? If you get up just ten minutes earlier you could blend yourself up a green, fibre rich smoothie like this one with psyllium or do it the night before and store it in the fridge so you’re good to go the next day!
Grow your own
Admittedly, not all of us are blessed with a green thumb, but there are some plants that will happily thrive in your garden (or a decent size pot) with minimal supervision and tending required. Spinach and kale are a great place to start – seeds and seedlings are super cheap, and can be found in some supermarkets and all garden centres. Strawberries are also wonderful, as are herbs such as basil and parsley, that are easy to grow and will thrive in even the smallest of pots perched on your kitchen windowsill. There is nothing more rewarding, eco-friendly or cheap as growing your own food!
Check out this post by the Organic Mechanic on how to build a vegetable garden like a pro, it’s not as hard as you might think! This post will give you the low down on what to grow and how to grow it organically, how to cut down on your home waster and set up your own compost ecosystem. The guys over at We Compost can also sort you out with a compostable waste bin and the need to know for composting at your place. Instead of adding to landfills you will be creating nutrient rich biomass you can use on your garden, reducing your waste and minimising your impact on the environment.
Plan your meals ahead of time
If you head to the supermarket without a clear idea of what you need to purchase, you’re more likely to end up with an assortment of food that you didn’t really need. Save money (and time) by planning out your meals and snacks for the week, then write a list of ingredients required.
It also helps to stock up your pantry staples every month or so – these may be oats, rice, quinoa, chickpeas, lentils, passata, nuts, nut butter, sweeteners and so on. As a result, you’ll only have to purchase fresh ingredients each week, meaning less time in the supermarket!
Recipes like this Nourishing Buddha Bowl and Red Rice Quinoa Stir-fry are perfect examples of easy meals to plan for, and snacks like these LSA Truffles are great to prepare for when you’re on the go (reducing the likelihood of having to resort to a more expensive alternative).
Give some of these ideas a go and see how much money you’re able to save – you’ll be amazed how small changes can have such a big impact on your spending. This way, you’ll be able to pay a little extra for a slice of raw cheesecake, or perhaps an imported mango or two, from time to time without having to worry about your wallet.
These recipes are simple and quick because, let’s face it, you don’t have a lot of time to spend in the kitchen. Using seasonal ingredients and a few superfoods, you can create healthy, nourishing baby foods in minutes.
Whether you’re already making your own baby food or if you’re starting out, these organic baby food recipes are nutritious, nourishing and super quick to make, plus it will cost less than store brought. Most recipes make up large enough quantities for you to freeze, and some will even double as a healthy dessert for you.
Now what about organic versus non-organic food for your baby? Does it even really matter? Babies are more susceptible to pesticide exposure because they eat more food per kilogram of body weight than adults do. So if you are able to use organic foods, your baby will be exposed to far fewer pesticides.
According to a study published in the Journal Environmental Health Perspectives, kids who ate conventional foods had several different pesticides in their systems. These chemical pesticides disappeared within a day after switching to organic food and juice.
So “Yes!”, the best way to reduce your baby’s exposure to potentially harmful pesticides would be to source organically grown food where possible. However, sometimes it is just not possible to eat all organic so whether you’re using all organic, all conventional or a mix of both it’s a personal choice. At any rate, making your own baby food from scratch using whole foods will be better than non-organic conventional processed baby foods.
These simple baby puree recipes require only a maximum of five whole food ingredients, and will keep in the freezer for at least a month. Some batches are quite large so adjust quantities to suit, and feel free to sub other produce in to take advantage of seasonal produce.
In addition to using a combination of fresh fruits and vegetables for vitamins, minerals, energy and fibre, coconut milk and chia seeds are used in a few purees providing a high quality source of healthy plant based fats and protein. These baby purees will delight your baby’s taste buds and provide him or her with nutritious whole food nourishment.
SPICED BANANA COCONUT PUREE
½ banana, peeled
2 tablespoons Ceres Organics Coconut Milk
¼ teaspoon cinnamon
Place the banana in a small bowl and smash with a fork until almost smooth. Microwave the banana for 10 seconds, stir and repeat until the puree is warm. Stir in coconut milk and cinnamon and serve.
This puree is still great cold and will last for one day in the fridge or one month in the freezer.
PEAR DATE AND ORANGE PUREE
6 Ceres Organics RAW Pitted Dates, soaked and drained
Juice of 1 orange
Preheat your oven to 200°C and line baking tray with parchment paper.
Cut the pears into quarters and place on baking sheet and roast for 30 minutes.
When pears are done, add pears, dates and orange juice to a blender. Pulse until you have a blended but chunky puree.
Kept in an airtight container, the puree will last five days in fridge or three months in the freezer.
MANGO CHIA COCO PUREE
Blend mango flesh and then transfer to a large bowl. Add the chia seeds, one can of coconut milk and shredded coconut. Leave to sit in the fridge for at least four hours or overnight.
Place the contents of the bowl into a blender, add the second can of coconut milk and the mint, and blend until thick and creamy. This makes a lot. Keep some for dessert for yourself, it will keep in the fridge for up to three days or the freezer for a month.
MANGO BERRY PUREE WITH COCONUT MILK
3 spray free or organic mangoes
1 cup organic blueberries or raspberries
1 can Ceres Organics Coconut Milk, chilled overnight
¼ cup filtered water
Blend the mangoes and berries with water.
To make the whipped coconut milk, scoop the thick cream off the top of the can and place in a bowl. Keep the liquid in airtight container for your next smoothie.
With a hand mixer, whip the coconut cream until thick. Fold together the fruit puree and coconut cream. Store in airtight container in fridge for up to three days.
CURRIED ORANGE KUMARA PUREE
2 large organic orange kumara
½ teaspoon curry powder
Preheat your oven to 180°C and line a baking tray with parchment paper. Wash your kumara and prick with a fork. Wrap in tin foil and bake for about an hour or until a fork goes easily into the kumara.
Let the kumara cool and then cut lengthwise. Scoop out the kumara flesh into a blender. You won’t use the skin here. Add the curry powder and blend until super smooth.
This will keep in the fridge for three days and in the freezer for three months.
Your metabolism is not the only thing determining how good skinny jeans look on you. Yes, to some extent your metabolic rate does but these five foods can help you boost it and burn more calories!
WHAT IS METABOLISM?
Your body requires a significant amount of energy just to do even the most basic of things. Defined, metabolism is quite literally the overall total of what your body needs to do in order to maintain homeostasis, basically to keep you alive. There are two parts here, catabolism, the process of breaking things down for energy, and anabolism, the synthesis of essential compounds for use in various cells throughout the body.
The amount of energy (in the form of calories) that your body needs to function while resting for 24 hours, so doing absolutely is called the basal metabolic rate, or BMR. This number differs from person to person, and it’s actually about 60% of your total energy burned each day which is huge.
In addition to your BMR, two other factors determine how many calories you can burn (also important to know if you are wanting to lose weight).
Food processing. This is also referred to as thermogenesis, the digestion, absorption, transportation and storage of the food you eat. Eating actually requires energy too. Not all foods are equal and some actually require more energy than others and research even shows that eating whole foods compared to highly processed foods requires more energy. Another reason to eat whole foods, they burn more calories!
Physical activity. Whether it’s hitting the gym or yoga, exercise is one a somewhat variable factor that really determine your calorie burning potential!
Unfortunately, weight gain (and loss) is not straight forward. It is likely a combination of genetics, hormones, and even things like how much you stress out, how much sleep you get and how much you exercise and of course what you’re eating! You can however support your metabolism through your diet. Here are five foods to start eating now to boost your metabolism.
MATCHA GREEN TEA POWDER
You’re probably already familiar with green tea leaves which are widely renowned for their nutritional benefits. However, much of the valuable antioxidants and flavonoids are simply dumped in the bin when we empty out our tea strainers. You can get more bang for your buck by swapping your leaves for matcha powder – the ground form of the green tea leaf.
Matcha is a natural metabolism booster, for which we have catechins, ECGC and polyphenols in particular, to thank. These are super potent antioxidants that are found in a very limited number of foods, and are also thought to have anti-cancer properties. A study conducted by Maastricht University has shown that matcha is a proven metabolism booster, which alongside its considerable potassium, protein, and Vitamin A and C content makes for an impressive repertoire!
Not only is matcha powder much more nutrient dense per cup in comparison to its bagged counterpart as the result of ingesting the entire leaf (approximately 10 times so), it also has a sweet, sharp taste that makes it very easy to incorporate into your diet. You can enjoy it in drinks such as smoothies and juices, on its own with hot water, or even as a ‘matcha latte’ with your favourite warm nut milk. If you’re feeling adventurous, try adding a bit of matcha powder to your pancake batter for an earthy twist!
Keep that jar of almond butter at the front of the pantry – it’s the perfect metabolism-supporting addition to your meals and snacks. The monounsaturated fats and protein hidden within these small nuts make them a natural metabolism booster, and the great news is that they carry a range of other beneficial nutrients too, including copper, magnesium, and vitamin E.
Studies have found that almonds can also help improve heart health, having a positive effect on LDL and total cholesterol levels, like this one published by the Journal of the American Heart Association.
It’s important to note that you should eat nuts in their raw form, and avoid those that have been roasted with added oils and salts. Raw almonds are especially versatile, and can be consumed as a buter, chopped up and sprinkled over oatmeal and smoothie bowls, or simply alone.
Try this recipe for miniature raw chocolate almond butter tarts, which also incorporates another metabolism-boosting food, cacao powder. They’re the perfect sweet treat to satisfy cravings, and are also especially satisfying thanks to the nut and coconut oil content.
Chillies certainly aren’t everyone’s favourite food, however their benefits are undeniable – particularly that of the chemical compound capsaicin found within. This is coincidentally the same component that lends chillies their characteristic fiery heat.
Various studies have shown that the consumption of capsaicin has resulted in an increase in energy expenditure in participants, as well as pain relief, which is why it can also be found in topical ointments. For capsaicin of the edible variety, try this spicy black bean dip with some sprouted buckwheat crackers. Of course, classic vegetable curries are a fantastic idea, as are spicy salsas and chilli chocolate if you’re up for something new. Not only will the heat give your tastebuds a shock, but it will give your metabolism a good kick too!
Is your current relationship status: avocado? Keep smashing those avos on toast. We all know that avocados are packed full of good fats, however its main strength in relation to our metabolisms is that it’s a wonderful source of L-carnitine – an amino acid that plays an important role in fat metabolism. Unlike the urban myths that some may have you believe, you don’t have to restrict your intake to a half a day – avocados contain lots of goodies including almost twenty different vitamins and minerals such as vitamin E and C, and are a valuable addition to any meal.
You may consider avocado to be a typically savoury fruit, however its high fat content means that it makes for an especially creamy and thick chocolate mousse. Sound strange? The raw cacao powder masks any of the avocado’s delicate flavour – try adding a few chilli flakes or a spoonful of almond butter for a metabolism-boosting variation
If you were looking for another excuse to eat chocolate, here it is! Cacao powder in its raw form is exceptionally high in a host of nutrients, most notably magnesium which plays a key role in metabolic processes and other assorted biochemical reactions.
As with all foods, it is more beneficial to consume cacao powder in its organic raw form. Many commercial crops are sprayed with an array of harsh chemicals, and cacao beans are one of the most intensely sprayed crops. Instead of reaching for a foil-wrapped chocolate bar when your cravings strike, try substituting the refined treat for something a little more wholesome.
Raw cacao powder is wonderful in smoothies, oatmeal, and raw treats in particular – you can even make your own homemade raw chocolate! These Not Mars Bars are exceptionally delicious and are the perfect way to entice kids (and fussy adults) into healthy eating and spending more time in the kitchen. With no refined sugars, this is the perfect way to ensure that every mouthful has as many nutrients as possible! This Chocolate Nut Fudge is also a wonderful choice, with the addition of almonds enhancing its metabolism-boosting properties once more.
Please note that these foods are certainly not miracle foods, and need to be part of a well-balanced diet and active lifestyle in order to have any effect whatsoever. Additionally, metabolic disorders certainly do exist, with two of the most common being hypothyroidism (under active thyroid), or hyperthyroidism (over active thyroid). If you are struggling with your metabolism, or have any symptoms or concerns, please discuss these with a medical professional.
Anything edible and green has basically taken over the health world recently. Fair enough, as greens are one of the best things you can put into your body. Did you know you can fit up to half a kilo of green vegetables in one green smoothie? That’s a lot of nutrients, and one very happy body.
When it comes to the benefits of consuming green vegetables, the list is seemingly endless. Bitter greens are amazing for your digestion, supports your liver, promotes healthy skin, are a great detoxifier, lowers blood pressure, and help improves bowel function, just to name a few. Packed with folate and fibre, as well as vitamins A, C and K, and crucial minerals including magnesium, calcium and potassium, it’s safe to say they’re a nutritional powerhouse.
Green smoothies are such an easy way to slip in more greens into your diet, no matter where you are, or how busy your schedule. Using these healthy drink recipes, you can blend up a big batch and keep it in the fridge for the next few days. If you prefer them fresh, you could set your alarm clock a tiny bit earlier – the result is worth it.
The key to green smoothies is to try and focus on vegetable content. It’s easy to assume fruit smoothies and juices are healthy, but in terms of fructose consumption, it’s best to keep to 1-2 pieces of fruit per serve. Of course, if you’re a newbie to the juicing way of life and feel the need to start off slow, go right ahead! With three different combinations to choose from, these smoothie recipes are foolproof. There’s no excuse not to try this liquid goodness! Your body will thank you for it.
THE CLASSIC GREEN SMOOTHIE RECIPE
2-3 stalks of celery
1 cucumber (cut into pieces)
handful of spinach
handful of cos lettuce
handful of kale
ginger to taste
1 tablespoon Ceres Organics Chia Bran
Planet Organic Spirulina Powder (optional)
up to 500ml filtered water and 1 cup of ice (if blending)
Cut the celery and cucumber into bite-sized pieces. Peel or cut the skin off the lemon and lime. Put ingredients through the juicer or blender, adding water and ice if blending. Serve with ice to make it even more refreshing!
1 handful of lettuce
3-4 sprigs of parsley
ginger to taste
¼-½ head of broccoli
1 tablespoon Ceres Organics RAW Virgin Coconut Oil
Slice the carrots, kiwifruit and the lemon, adding each ingredient through the juicer for a sweeter combination of greens! To up the ante even more, blend in some broccoli after juicing and enjoy even more benefits.
MEAN, GREEN AND NOT FOR THE FAINT-HEARTED!
1 cup Ice
handful of spinach
handful of kale
4 tablespoons of lemon juice
½ teaspoon of turmeric
ginger, to taste
parsley, to taste
1 tablespoon Ceres Organics Super Seed Blend
Cube your cucumber half and then add all your ingredients to a blender. Blend on high until creamy.