Pink grapefruit & strawberry frappe

VEGAN | RAW | GLUTEN FREE | DAIRY FREE | PALEO | LOW FRUCTOSE | JERF

I have never done a juice fast, nor do I plan on ever doing one but I do love adding a blended smoothie / frappe every so often to get a massive nutrient hit in a condensed form (eg 3 cups of spinach blended down to approx 1 tspn, you know what I mean?).

This guy is low fructose for all the IQSers & with the amount of ginger I spiked mine with, I’m hoping all bugs will stay away.

INGREDIENTS

1 pink grapefruit (mine was approx 400g, down to about 275g when peeled)

10 strawberries (approx 150g)

10 ice cubes (approx 100g)

1 tablespoon mint

Ginger, to your taste – I used about a dessert spoon full

METHOD

Throw all ingredients into the Thermomix or your preferred blender, whizz until well liquified. I used speed 6 for 10-15 seconds.

Drink immediately.

Makes 2 glasses, or if you’re greedy like me, you can polish off the whole thing on your own

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Spinach strawb blood orange juice

What it lacks in looks, it makes up for in both taste and nutrients…now that the boys rugby season is over, we have spent the last two Saturdays at Orange Grove Market. One of my favourite fruits, the lemonade fruit has been irresistible so I figured at this time of year while flu & are the nasty bugs continue to circulate, I’d dose up on nutrients in the hopes that when we head to the UK in two weeks we will all be well.

SIX INGREDIENTS

150g strawberries

130g blood orange (1, average size)

150g lemonade fruit (1, large)

50g spinach

100g coconut water (or water)

Ginger, to taste. I like mine with some kick!

Blend all ingredients (I don’t juice) & try to ignore the awful colour it becomes because it really is delicious!

Gluten-free quiche | Thermomix 

We are currently staying with my parents while we renovate – some amazing parts, some difficult. Free use of a Thermomix & never ending supply of fresh rosemary  definitely land in the “pros” column!

1 cup buckwheat groats

1/2 cup sunflower seeds

1/2 cup cashews

1/3 cup (or a touch under) coconut flour

7 eggs (1 for crust / 6 for filling)

1/4 of a sweet potato

2 handfuls baby spinach

1 handful parsley

8 mushrooms

10 olives 

100g organic butter

3 sprigs Rosemary (or thyme)

METHOD

  1. Slice mushrooms & sweet potato  thinly
  2. Throw buckwheat groats, cashews & sunflower seeds in Thermomix. Whizz on about speed 8 for 15 seconds. Check the consistency & if similar to a flour, tip into a mixing bowl
  3. Throw Rosemary into the Thermomix & whizz on speed 10 for 15 seconds. Put in 100g organic butter. Set to 100 degrees for 1 minute on about speed 3. Check it’s melted, otherwise just do another 30 seconds 
  4. Tip nut/seed flours back into the Thermomix, mix well & throw in one organic egg.
  5. Press down into a tin – I used a cake tin as I didn’t have a pie/quiche tin. Cook for 10 mins at 180 degrees.
  6. While the crust is cooking, blend 6 organic eggs with the baby spinach & parsley
  7. Slowly pour the egg/spinach/parsley mix into the crust, add the mushroom slices, sweet potato & olives
  8. Cook for 25 minutes at 180 degrees. Serve immediately, with a fresh green salad (simple dressing of olive oil & lemon compliments this dish well

Kids banana & carrots muffins

I am constantly on the look out for healthy recipes to fill the lunchboxes of my sons. Seeing as they have a combined 25 years (EEK!) of school remaining, it would surely be of benefit to find something easy that they enjoy, & can be popped in the lunchbox.

GLUTEN-FREE, DAIRY-FREE, NUT-FREE, SUGAR-FREE

INGREDIENTS
2 carrots
2 bananas
1 cup brown rice flour (I bought mine from Naked foods in Bondi Junction)
3 organic eggs
2 tbspns coconut oil
1.5 teaspoons vanilla powder (I use Heilala brand)
1 teaspoon cinnamon (more if you prefer)
1 tspn bicarb

METHOD
*Pre-heat the oven to 180 degrees celsius
1. Throw carrots, bananas, vanilla & cinnamon in the blender until smooth
2. Pour carrot/banana mix into a mixing bowl.
3. In a separate small bowl, give the eggs a light whisk with a fork for about 10-20 seconds.
4. Pour eggs into carrot/banana mix, then add rice flour & bicarb.
5. Pour into muffin moulds & put in the oven for 25 minutes. They will not brown like muffins containing dairy/gluten, so just pop your finger on top & see if you get any bounce back. Leave a bit longer if required.

I kept them in the fridge & they were fine for Monday to Friday

   
  

Cheezy omelette 

This is a fabulous balance of protein, healthy fats & carbs. This simple gluten-free, dairy-free vegetarian dish, that should start your day on a good note.

I wasn’t a big egg eater until I saw a Naturopath in July 2015 who suggested I add more to my diet, due to being a lazy pescetarian (I love seafood, but don’t often bother to make it), now I aim for 2 organic eggs every second day.

I would love to hear how you enjoy eggs; or what your favourite breakfast is.

INGREDIENTS

2 x organic eggs (I used Southern Highlands brand – from Wholefoods House in Woollahra)
1 cup kale
2 tablespoons parsley
1 teaspoon olive oil
1 avocado, sliced (If avocadoes are in short supply in your area, or out of season, replace with ricotta or feta)
2 slices preferred bread (I use Naturis organic buckwheat bread)
2 wedges lemon
Chilli flakes (optional)

METHOD

1. Heat the stove to a high heat. Tip in olive oil then kale & parsley.
2.  Stir constantly for 1 minute then crack in 2 eggs & put in 1 teaspoon nutritional yeast. Flip over after 1 minute, take out once cooked.
3. Serve with toast, sliced avocado & lemon wedges. Chilli optional

Omit the buckwheat paleo friends

Healthy eating while on holidays

You’ve heard the story a thousand times of people putting on weight & eating whatever they feel like over Christmas.

I’m all for a bit of indulgence when it is served. Literally. If you are a guest at Christmas & you are offered a pudding, it’s ok to say yes. Getting in the car especially to buy a box of chocolates or tub of ice-cream for yourself is not ok. 

For me, being at the 22 day mark of our holiday have decided it IS possible to not only eat healthily but also to get other people on board. We have been fortunate in that we have been staying with family in London & Edinburgh, rented a house in the Scottish Highlands & stayed with a friend in Dublin. This meant visits to the supermarkets – which happens to be one of my favourite things to do in a foreign country!

Our bodies thrive on food specific to the climate – to give you an extreme example, do you think Eskimos would thrive on a diet of mangoes & pineapple? For me this means big leafy, green salads complimented with lots of roast veg – sweet potato, parsnip, cauliflower, broccoli with sprinkles of roast nuts & seeds. It also reiterates to me that the import of tropical fruits is unnecessary on so many levels – our bodies don’t thrive on tropical fruits in winter weather of less than 5 degrees. The fruits are often picked very early, meaning they don’t ripen properly & are devoid of taste (coming from a spoilt Aussie used to locally sourced fruit & veg). For breakfast, we have been enjoying locally sourced eggs – a lot from my Aunt’s Hens, tomatoes, some wholemeal bread (I was 95% gluten-free for 5 months leading up to this holiday but found most of the gluten-free bread in Tesco was packed with sugar).

So get in charge of the shopping list & make some suggestions for meals.  

    
    
   

Follow your gut – in every sense

The last month has been a combination of events that will change my life forever for the best!

I don’t like to glorify busy but I guess you could say that’s what my life is like – a (weekday) single mum of 2 boys, I work 3 days a week, study through IIN, & play hockey twice a week.

Over the last 6 months I developed an increasingly worse rash on my face. Adult onset acne with no cause claimed the GP & pressed a script into my hand. That claim was seconded by a dermatologist, who also gave me a prescription for 3 months of tablets plus a cream so strong it would strip layers of my skin off. So I went to a Naturopath. My initial reaction was that there must be a cause. I’ve never had bad skin in my life (not gloating here), so why at 34 years of age, eating the healthiest I have in my life, am I lumped with this? 

The Naturopath & I narrowed potential causes down to: diet, stress, mould (due to a leaking roof which $5,000 later has now been fixed), allergy or deficiency. 

I commenced a 4 week elimination diet with no gluten (goodbye bread my old, loyal friend), no dairy (think of the cheese!) & no spices (not easy for someone who adds chilli to everything). 

I had to add in organic eggs every second day – whereas previously I ate eggs about every second year, not an exaggeration. I also had to add in sustainable seafood every second day. 

This was the first diet I have ever done & I have to say, to anyone who has done a diet, how the hell did you do it?! I turned over packets & nearly cried at mentions of minute traces of dairy, I jumped for joy when I found out my mayonnaise was gluten-free, dairy-free & free from cane sugar or corn syrup. My 5 year old within weeks started pointing to jars & saying “look Mum, you can have this, it says gluten-free”. At the same time I think my sons resented me a little when their requests to go out for pizza were declined, cos, you know, if I can’t have pizza, you’re not torturing me by making me sit & smell my favourite mushroom & goat’s cheese pizza, salivating like a savage dog, while sipping on a glass of water & asking if the salad dressing is gluten-free.

I’ve learnt a lot: both my sons like rice bread, which is cool when we want to lay off the gluten a bit. My older son likes seaweed (hello, iodine). I find organic eggs ok, they’re somehow not as “eggy” as non-organic. I’ve learnt free-range eggs are an absolute scam. I’ve been buying more organic fruit & veg than ever & despite the price I feel everyone is winning: I’m supporting local farmers, if all of us buy something organic every day, we are growing demand & subsequently bringing prices down. I can still find a way to get my “treat” fix – hello About Life raw vegan chocolate beetroot cake & raw vegan peppermint slice. 

I concurrently started studying through IIN & it was fortuitous that “crowding out” was an initial concept as it has helped me. I’ve added in more veggies, organic eggs, seafood & seaweed. I look through photos of my food & don’t feel it’s one of deprivation, in fact, it feels quite abundant. 

In my second appointment blood tests returned a few ticks but a few crosses – namely a vitamin D deficiency & zinc deficiency….so it’s supplements for me for both until I can get the levels up to a level that I can maintain through lifestyle & diet. My skin is looking a lot better – no raised dots & minimal redness, but it still has a bit to go. 

Follow your gut – both physically with what you put in your mouth, but also metaphorically – I wasn’t happy with a diagnosis of something with “no cause” so pursued alternate routes. 

PLEASE PLEASE PLEASE note this is my experience only & I have the utmost respect & admiration for every Doctor & Nurse I know. I just felt on this occasion it may have been lifestyle related due to a few things happening in my life around the time the rash began appearing. If in doubt, see your Doctor. I am not qualified to give advice on anyone’s health.