Monday, May 26, 2014

Banana and cinnamon bites

Banana and cinnamon bites

6 medjool dates 
1/2 a cup of brazil nuts 
1 tsp of chia seeds 
handful of coconut flakes 

Blend into a sticky mix and then create small cookie shapes out of mix and put small circular indent into the middle of the base without breaking through to the tray. Place in fridge until topping is done.

2 x banana 
1 tsp of cinnamon 
3 tbsp of coconut yogurt (we used coyo or alternatively coconut cream) 
2 tbsp of creamed coconut 
1 tbsp of coconut nectar (or sweetener of your choice) 

Blend into a creamy mix and put a tsp of mixture onto each base. Put in the fridge for 30-40 minutes and serve.

Sunday, May 25, 2014

Creating a satisfying, delicious salad

Creating a satisfying, delicious salad

Recently my boyfriend expressed to me how he loves salad, loves how good it is for you but never feels like its quite enough to fill him up and satisfy him. It got me thinking that SO many people (particularly men) have the same vision on salad.  I think a lot of people’s vision on salad is that it includes lettuce, and a few other watery, raw veggies that realistically a rabbit would only be satisfied after eating. 

For me, creating a salad for dinner is one of my favorite meals and creations. I love how versatile it can be. In my world… salad can involve grains, meat, veggies, fruits, nuts, super foods, herbs, spices, cheeses and basically anything I feel like throwing in! 

I thought I’d do a post on how simple it is to take your salad from being a rabbits dinner to a man’s meal. 

So firstly the base… A traditional salad would use a green base such as lettuce, spinach, and rocket. I say why not add the lot. Mix your greens, considering they’re so good for you throw them all in. ½ a cup of spinach, ½ a cup of lettuce, ½ a cup of rocket and even ½ a cup of kale for extra goodness. 

A base to me is not just the green stuff… If were talking a man’s meal a grain MUST be added. My favorite grain to use in salad would definitely be quinoa. 

Quinoa has been found to have the highest nutritional profile of all the grains…. It also conveniently cooks the fastest and is bursting with energy, B vitamins, iron, zinc, potassium, calcium and Vitamin E. Gluten free and the ideal food for endurance… need I say anymore? So chuck in a cup of cooked quinoa (two if you’re feeding a big group). If you’re not feeling the quinoa thing your options are endless… Brown rice, millet, buckwheat, kasha, amaranth, barley are all other amazing, nutrient rich grains that you can alternate with.

Next I think of the body. What type of mood I’m in, how hungry I am and what I’ve got in the fridge are basically all the factors that contribute to this phase. Generally I would throw in a few raw veggies and a few cooked veggies. My favorite raw veggies would be cucumber, capsicum, sprouts, tomato, occasionally carrot. Like I said what ever you prefer and what ever you have in the fridge. 

Cooked veggies for a salad are AMAZING. Roasted, steamed, boiled, fried… I love cooked veggies and they make a salad so much more interesting and delicious. Sweet potato is a goody… particularly roasted with some coconut oil and Himalayan salts (heaven).  Zucchini cooked in the pan with some spices (cumin and paprika are a good combo) is a great one and roasted beetroot, carrots, and onions all intensify the flavor of your salad. This phase is really the phase to get creative and pick what suits your taste buds. 

Now fruits. You may think eh? Fruit and salad? But trust me on this one… from apple, to figs, to grapes, to mango… fruit and salad is a match made in heaven. Some of my greatest meal memories are of mum’s famous sweet potato, mango, feta and beetroot salad. SO YUM.

Next we add the extra sustaining and filling ingredients. Nuts and seeds! Nuts and seeds are quite honestly my secret to making a filling salad. Candied nuts are food from the gods… If you haven’t done this before all you do is pick your nut (walnuts are my favorite) pour maple syrup or honey over them… place them on a tray lined with baking paper and put them in the oven at about 180 degrees celcius and cook for about 15 minutes. They are heavenly. If you’re not into the sweet/savory thing it’s as simple as getting ½ a cup – 1 cup of raw nuts and-or seeds (activated if possible) and throw them in the salad bowl.  

Then there are the add ins. Whether it be for flavor, nutritional goodness or an experiment these little add ins can make or break a salad. My favorites are a good quality, organic goats chees, goji berries, seaweed, herbs (fresh mint and feta are an amazing combo with roast veg), lemon and lime, nutritional yeast flakes… again, get creative. Whatever is in your fridge or pantry will do. 

Last but not least we have the dressing. No one likes a naked salad! Well some people do but dressing it again enhances the flavor, increases the nutritional benefits and makes it more filling (if done correctly). Here I will tell you my very secret ingredient to most of my meals, all of my dressings and something of which I have a personal addiction to…. TAHINI. Creamy, versatile, healthy, filling… you can add this stuff to anything and it will create heaven in your mouth and belly. So my favorite dressing at the moment is garlic, chilli, lemon, tahini, water, olive oil, cumin, and coriander. Blend/ mix it together and pour it over your salad. Basically tahini can be thrown in a blender with anything to suit your personal tastes and desires. If you are stuck for ideas just comment and ask me because I have plenty of ideas for you. 

ANYWAY there you have it. A salad made into a man’s meal. YUM.

Raw coconut and chocolate bites

Raw coconut and chocolate bites

These little goodies are such a beautiful, energy fueled snack. z

A good one to keep in the fridge for when you have a day when you need to grab a snack and run. Also a delicious little dessert if you're feeling like something more after dinner. 

Because of the nutritious contents of these goodies they will help your energy levels throughout the day, keep your stomach full and will leave you satisfied and ready to go. Another GREAT one for your kids/ husbands/ boyfriend/ girlfriend/ wife/ loved ones lunch boxes.


1 1/2 cups of almonds and brazil nuts (any nuts will do but these are best )
-Blend roughly in the blender and place in a big mixing bowl

1/2 cup raw cacao powder
1 1/2 cups of coconut flakes
1/4 cup of hulled tahini
4 heaped tbsp of coconut oil
2 tbsp of chia egg (2 tbsp of chia + 3 tbsp of water... set for ten minutes)
1 tsp of vanilla powder
1/4 cup of honey (or sweetener of your choice)
-Add all ingredients into the mixing bowl with nuts and mix until completely combined with a big mixing spoon. -Line a baking tray with baking paper and roll mixture into little balls -Place on the tray and set in the fridge for 1 hour. 



Monday, May 5, 2014

A healthy Tim Tam

Not that long ago it was the 50th anniversary for Tim Tam… Before I discovered my path to wholesome and holistic, conscious living I wouldn't have hesitated to sit down with a cuppa and a couple of tim tams but if you turn the packet over and read the ingredients you'll quickly learn why I wanted to create an alternative. 

Just as delicious but with out the guilt. Gluten free, dairy free, vegan and refined sugar free… HEAVEN. I hope you love this recipe as much as I do!

Biscuit layer 

•150 g raw nuts (I used Brazil nuts and almonds) 
•3 tbsp cocao powder 
•75 g dates 
•2 tbsp coconut oil 
•2 tbsp coconut nectar 
+ Blend until combined but so the nuts are still quite chunky. 

Ganache layer 
•1 cup of coconut cream or plain @coyo_is_coconuts yogurt 
•1/2 a pack of plain @lovingearth dark chocolate 
+ Melt on a low heat in sauce pan and stir until the chocolate is completely melted and mixed through the coconut cream or yogurt 
+ Remove from the heat and place in the fridge 
+ Line a baking tray with baking paper and make tim tam shapes out of the biscuit mix with your hand and place on the tray 
+Remove ganache layer and give it a good stir or a quick wizz in the blender to make it fluffy and put a thin layer on top of the biscuit layer 
+Place into freezer 

Chocolate coat 
•1 cup of cocoa butter 
•2 tbsp of cocoa powder 
•2 tbsp of coconut nectar 
+ Put all ingredients into a saucepan and cook on a very low heat, continuously stirring and combing as it melts 
+Once fully melted remove from heat and let cool 
+Remove biscuits from freezer and dip into the chocolate, completely covering the entire biscuit 
+Place the biscuits into the fridge to set and there you go... A healthy, conscious, delicious and guilt free alternative to a tim tam.

Sunday, May 4, 2014

Why do we eat?

I love food! I love the smell, the taste, its appearance… but most of all I love the way food brings together families, friends and loved ones. Because of todays busy society, its often we forget to be present whilst eating. How many times a day do you think you eat completely unconsciously? Simply put I have a deep belief in the importance of sitting down, being present, enjoying, sharing and LOVING your food. It’s something that I’m personally trying to work on as I’ve noticed eating has become something that I just do rather than experience. 

It has become more common amongst society to eat ‘on the go’ or to be doing something whilst eating e.g. reading, scanning through social media feeds, driving, walking, talking on the phone. It’s like our eating time has become our ‘eat and get things done’ time. 

To explain where I’m going with this I think it’s important to go back to the basic question of which I believe a lot of people have forgotten the answer to, that is… why do we eat? In my opinion, food is for survival, enjoyment, health and wellbeing. Really thinking about food, what it is to you and the value you have in eating and sharing a meal can be an amazing way of re connecting to what you are consuming and therefore the effect it has on your body and wellbeing. 

Taking it back to the simple rules of a family dinner… 
You may or may not be familiar with these but these are the rules I was surrounded with in my own and my friends homes growing up.
1. Everyone one must sit around the dinner table
2. The table must be set
3. Everyone must help contribute to the meal
4. No phones at the dinner table
5. TV must be switched off
6. Gratitude and appreciation must be given to everyone who contributed to the meal.

These rule basically go back to simply being present, appreciative and respectful at the dinner table and therefore enjoying each and every mouthful with your loved ones. 

To me rule one represents the enjoyment, celebration and unity food creates in society. Food tastes SO much better when cooked by a loved one, with a loved one or eaten and enjoyed alongside a loved one. Rule two represents how setting the table tells your body and mind that you’re about to eat and therefore reminding yourself to be present. Rule three again reconnects us to sharing a meal, putting love into the meal as well as helping to unite as a family or a group. Rules four and five are the teenagers worst nightmare, but again take it back to being respectful to your loved ones, sharing a meal, creating engagement in the conversations at the table and spending quality time together. Rule 6 to me is a HUGE deal. This is in no way a religious thing more so just paying respect to where your food came from, who prepared it, farmed it and paid for it. What it is that your eating and the nutritional goodness and benefits that it will serve your body and mind.

Chew your food, smell your food, observe your food, taste the different ingredients in your food… completely finish and swallow one mouthful before you begin the next, feel and observe the different textures and flavors as you eat. I can guarantee physically and mentally you will feel SO much better and food will become a heck of a lot more enjoyable J