Activated Nut Bliss Balls

Activated Nut Bliss Balls

What you need:

  • 1 cup Medjool dates (180g)
  • 2/3 cup dried figs (100g)
  • 2/3 cup activated almonds or walnuts (100g)
  • 2/3 cup dried apricots (100g)

What to do:

  1. Place all ingredients in a high speed blender or thermomix.
  2. Process until combined well.
  3. Add a teaspoon of water if required.
  4. Roll into balls and then roll in coconut.
  5. Place in fridge to set.
  6. Store in an airtight container.

This recipe is reasonably high in sugar due to the dried fruits and should be consumed in moderation.

Recipe courtesy of Riverland Activated Nuts (https://www.facebook.com/RiverlandActivatedNuts)

0

Vanilla Cupcakes – Gluten free, Dairy free

Paleo Vanilla Cupcakes

What you need

  • 2 ½ cups almond flour
  • ¼ cup melted coconut oil
  • 1 tbsp almond milk
  • ½ cup honey
  • 4 eggs
  • ½ tsp baking powder
  • ½ tsp salt
  • Seeds from two vanilla pods/1 tsp vanilla powder

What to do

  1. Preheat the oven to 180°
  2. Line a 12 cup muffin tin with patty pans
  3. Combine the almond flour, salt and baking powder
  4. In another bowl, combine the eggs, almond milk, honey and vanilla, then stir in the melted coconut oil
  5. Stir this mixture into almond flour mixture and combine well.
  6. Spoon the batter into the patty pans
  7. Bake for 20 mins until risen and firm to touch
  8. Trasnfer to a wire rack and leave to cool completely

 

Icing

What you need:

  • 1 cups raw cashews, soaked for at least 4 hours and drained
  • 1/8 cup melted coconut oil
  • 1/4 cup honey
  • 2 ½ tbsp water
  • ¼ tsp lemon juice
  • Seeds from one vanilla pod or 1/2 tsp vanilla powder
  • Pinch of salt

What to do:

  1. Make the frosting a day before the cakes are to be served.
  2. Place all the ingredients except water in a blender/Thermomix and blend until smooth.
  3. Add the water, a tablespoon at the time until the filling is smooth and your desired texture
  4. Place the mix in a jar and store in the fridge overnight. Alternatively, place in a zip-lock bag. You can then cut a small hole in the corner to use as a piping bag when icing the cakes

 

Recipe courtesy of Paleo Grubs (http://paleogrubs.com/vanilla-cupcake-recipe)

Also see Elana’s Pantry (http://elanaspantry.com/paleo-vanilla-cupcakes)

0

Chocolate Cupcakes – Gluten Free, Dairy Free

Gluten Free Chocolate Cupcakes

What you need:

  • 125 g grass fed butter
  • 1 cup rapadura sugar (200g)
  • 100gms dark chocolate, chopped
  • ½ cup hot water
  • 2 tbsp coffee liqueur (for the kids party we used Crio Bru roasted cacao beans)
  • ¾ cup gluten free plain flour
  • 2 tbsp gluten free SR flour
  • 2 tbsp raw cacao powder (20g)
  • 1 egg, beaten

What to do:

  1. Preheat oven to 180°c.
  2. Line a 12 hole muffin pan with patty pans.
  3. In a saucepan combine butter, sugar, chocolate, water and liqueur.
  4. Transfer mixture to a bowl and cool for 10 mins.
  5. Sift flours and cocoa together.
  6. Fold into chocolate mixture and stir in egg.
  7. Spoon into patty pans until 2/3 full
  8. Bake for 25 mins until cooked when tested with a skewer.
  9. Cool in pan for 5 mins.
  10. Transfer to rack and cool completely
0

Raw Chocolate – Dairy Free

What you need:

  • 200g raw cacao butter
  • 60g raw cacao powder
  • 100g raw honey or pure maple syrup
  • 1 tsp vanilla bean paste, powder or natural extract
  • 1/8 tsp sea salt

What to do:

  1. Chop cacao butter roughly into pieces. Place in Thermomix and mill 20 sec/Speed 8
  2. Once milled, melt cacao for 20mins/37°/speed 2. You will need to scrape down the sides and in some cases scrape down the blades as well, until all the cacao butter is melted.
  3. Add the remaining ingredients and continue cooking 10 mins/37°/speed 1.
  4. Thoroughly mix chocolate 20 sec/speed 4 to ensure honey or syrup is blended
  5. Pour onto a tray lined with baking paper or into moulds.
  6. Place in the freezer to set quickly, without separating.

You can add anything you please to the chocolate at step 5 or 6. Nuts, coconut, dried fruit, spices, pieces of gelatin jelly, dried berries, edible essential oils, anything your chocolate heart desires.

Full credit for this recipe goes to Quirky Cooking

0

Gelatin Treats

Grass Fed Gelatin Snacks

Most kids love jelly. But most jelly is the aeroplane sort. Full of sugar, colours and ‘numbers’.

Grass Fed gelatin offers an easy and healthy alternative. There are so many different variations of gelatin treats. The options are literally endless. I’ve seen all sorts of juices, coconut milk, almond milk, coffee, ginger, fruit, whatever you can imagine. Use moulds, cut them in squares, store in jars and eat with a spoon, however you please.

It’s definitely not just for the kids! It makes a great high-protein, healthy snack for all ages.

Begin with:

  • 1 tbsp gelatin powder
  • 1 cup liquid

At the Santosha 1st Birthday, Amy supplied us with two flavours made with:

  • Charlie’s Spirulina Whole Fruit Smoothie
  • Nudie Apple Juice

You can use more or less liquid depending on the consistency you’re after.

Why consume gelatin?

Gelatin is almost all protein, which means it makes a great, energy boosting snack. It is the richest food source of the amino acid glycine, which is particularly important for your health.

Gelatin is derived from collagen, which is the most abundant protein in the human body. It is found in skin, bones, tendons and muscles. Therefore collagen can help to improve skin (bye bye wrinkles!), strengthen bones and increase lean muscle mass. Collagen is found in the parts of animals we don’t often consume, like the cartilage and bones. Bone broth is a great way to extract the goodness out of these parts (see post on bone broth), but thankfully we can also easily access these nutrients in gelatin or collagen powders.

Santosha is now stocking Vital Collagen products including Beef Gelatin (don’t worry, it doesn’t taste like beef) and Collagen Peptides.

Grass Fed Girl’s Easy Paleo Gelatin Treats contains many more recipes: Click here to view more details

 

0

Thermomix Play Dough

Home made Playdough

Home-made play dough is reasonably simple to make. Its a great alternative to store bought play dough as you know what’s in it, it’s all natural and a much cheaper option.

This recipe can also be adapted for stove-top.

What you need

  • 250g water
  • 100g salt
  • 1 tbsp cream of tartar
  • 250g plain flour
  • 20g olive oil
  • Natural food colouring of choice

What to do

  1. Place water, salt and cream of tartar into mixing bowl and heat 5 min/60°c/speed 3
  2. Add flour and oil and mix 40 sec/speed 4, then knead 1 min
  3. Divide dough into 3 equal portions, then line work surface with baking paper to avoid staining. Working 1 portion at a time, add a few drops of food colouring and kneed through dough. Adjust food colouring as required to create desired shade.
  4. Store each colour in a separate sealable container to keep play dough from hardening.

Tips

Food colouring may colour hands. Wearing rubber gloves while making your play dough will prevent staining

To create more colours, simply divide your play dough into as many equal portions as you like in step 3 and proceed as per recipe.

 

Recipe courtesy of Thermomix

0

Santosha’s 1st Birthday Kid’s Party Wrap-up

Photos from Santosha's 1st Birthday

We were blessed with a beautiful Spring day, 27 degrees with a slight breeze, to celebrate one year of Santosha Health and Wellbeing Centre.

The purpose of the celebration (besides the milestone) was to throw a kids party and demonstrate that it doesn’t have to be all fairy bread and lolly bags. We wanted to create a party to present to parents and kids, that foods with a healthy twist can be yummy and there are many fun activities that are also educational. We were nourishing little minds and little bodies all under the guise of a party with balloons, cupcakes and bunting!

Fitting with the philosophies of Santosha, Health Living, Optimal Living, Sustainable Living, there was an emphasis on promoting businesses, particularly local, who also fit under these themes. We invited local businesses to participate by including their information in our goodie bags and if possible a take home sample. The result was amazing! We had home-made playdough, tomato plants, honey, body scrubs, apples, fish oil tablets and much more!

The celebrations started by congregating the children with Megan and then playing a game to organise them into youngest to eldest. After dividing the group into three based on age, the activities began.

Suzanne from Art Play by Zuska lead an art activity where everyone was encouraged to choose colours with their eyes closed based on how they felt. They were encouraged to not just draw with the materials on hand, but to run their fingers over the page and replace thinking about the drawing with feeling the drawing. This kind of activity allows children to create art not based on what ‘looks good’ but more an expression of themselves. Suzanne believes that art is beautiful and avoids encouragement based on how it appears, but rather how it felt while creating it. Children and adults alike LOVED this activity so much that Suzanne had actually run out of paper by the end of the party!

Larissa was demonstrating some simple recipes with the Thermomix. She started with the older children’s group and whipped up a delicious strawberry sorbet which was devoured by everyone there. Next she proved that healthy can be yummy by blending a chocolate and green smoothie. I witnessed many kids sneaking back for another cup. The nutella was also a hit with most.

The unfortunate thing about foods that we eat today is that anything processed generally has a lot of added sugar, whether its a ‘sweet’ food or not. This leaves many taste buds and palates narrowed to just sweet tasting food. Anything outside of this just will not taste good. This is not the time nor the place for a discussion on sugar and its impact on our health, only to say that it is a big problem and slowly but persistently swaying children away from the processed and store-bought foods, to home made varieties where you can control the ingredients and sugar levels will benefit them in the long term, in more ways than most people can imagine!

Megan, operating as her business “me. The Mindful Mother” held a very popular mindfulness and mediation class for all three groups. Speaking to a few parents after they had been in Megan’s room, they were pleasantly surprised at their children’s participation and ability to sit and be ‘mindful’, even the very young ones. In our busy, crazy, noisy world, learning to just sit and be is such an important skills for children to learn.

While all of this was happening, Georgia from Wellness Pilates and Massage generously gave a few lucky parents a seated massage.  Those I had the opportunity to speak to after their session were extremely pleased, very relaxed but all commented that they “had a few sore bits”.

Although the schedule of activities was a little lost by the end of the day, this allowed the children and their parents to gravitate towards areas that interested them. It was also a great opportunity to chat with like-minded people and also of course enjoy the sunshine.

The gluten-free cupcakes in chocolate and vanilla were gobbled up early. As were the Bliss Balls made with activated almonds and walnuts, kindly made and donated by Riverland Activated Nuts. It wasn’t until the very end that we realised we had forgotten to bring out the jelly! So those left had a special opportunity to taste test some home-made jelly cleverly made by Amy.

After months of planning, the day turned out well. We hope those who came along had a great day, enjoyed the activities and hopefully also learned something along the way.

Thanks to the following people for contributing on the day:

  • Amy Martinson for helping me plan and brainstorm ideas, help with recipes and keep me on track
  • Josh Kenyon, my husband and maintenance man, for cleaning up around the clinic, weeding, fixing, sweeping and bringing me food and everything I forget
  • Trisha Langford, AKA Mum, for baking the cakes while on nightshift, making the bliss balls, donating Riverland Activated Nuts to the goodie bags and forever doing my dishes
  • Megan Petersen for helping plan, put together the goodie bags and holding the Yoga and Mindfulness activity
  • Jemma Smith for ideas, organising goodie bag contents and setting up on the day
  • Suzanne Macphersen for bringing her unique art class
  • Larissa for the thermomix demonstration and patience while we tried to choose recipes
  • Georgia Tsanavaras for dedicating some of her day to massage
  • Tammy Spinks for taking photos on the day
  • Maarten Smits for beginning to help with balloons and for taking photos on the day
  • Diana Van Meel for blowing up and hanging balloons
  • Everyone who brought their kids along
  • Everyone who helped clean up
  • Anyone I have forgotten (I do apologise)
  • And lastly, all the businesses that contributed to our goodie bags which were filled to the brim. Please support these businesses where you can:
0

All you Need to Know about Beans

Are you looking to reduce your meat consumption but would still like to keep your protein up? Or perhaps you just want to increase your protein to help reduce carbohydrates?

Whatever the reason, here is the information which is…

All you Need to Know about

Beans

Beans are loaded with a good source of protein. Although they don’t have as many amino acids as animal based foods, they do have more than other plant-based options. Beans have lots of iron, B group vitamins and fibre.

Protein is important as it is the building block of cells and tissues and important for many vital bodily functions. We should consume a range of protein sources to ensure we receive all essential amino acids. Essential amino acids are the ones we can’t manufacture ourselves.

 

Preparing Beans

The best way to cook beans with minimal impact on your digestive system (I mean less farts) is to soak them overnight.

Drain and rinse the beans then place them in a pot with about twice the water.

Bring to the boil and then reduce to a simmer until soft.

You can add all sorts of herbs and spices depending on personal taste. I recommend adding a couple of bay leaves to the boiling pot.

A small amount of salt is also good.

Combine with any recipe that calls for beans.

Add to salads, soups, stews, as a side dish, with your morning eggs, the options are endless!

 

Cooking times for 1 cup of beans:

  • Cannellini 90-120 minutes
  • Chick peas 120-180
  • Kidney 60-90
  • Lentils 30-45
  • Navy 60-90
  • Split peas 45-60

 

Other tips for cooking beans:

Chew thoroughly, this also helps with digestion

Fennel and cumin can help reduce wind

Experiment with different beans and different flavours

Apple cider vinegar can also help to soften the beans and help with digestion. Add a couple of teaspoons during the cooking process.

 

0

Vegetarian Cold Rolls

This recipe can also be made as a non-vegetarian meal with chicken or prawns.

Cold Rolls Ingredients

What you need:

Filling (Any combination of the list below):

  • Lettuce
  • Cucumber
  • Carrot
  • Avocado
  • Bean Sprouts
  • Mint leaves
  • Kelp noodles
  • Rice paper

Dipping Sauce

  • Sweet chili sauce
  • Tamari
  • Soy sauce (fermented)

What to do:

Prepare your ingredients for the rolls, eg. Finely slice the lettuce, peel and grate the carrots, wash the bean sprouts etc.

Place the kelp noodles in a bowl of water. Break them apart as best you can. I grab the whole lot and chop it through the middle, twice. So the noodles aren’t so long and more easily handled.

Pour a small amount of luke warm water on a dinner plate and place a clean tea towel beside. Quickly but carefully place a sheet of rice paper in the water, covering completely. Then remove immediately and place on the tea towel.

*When I started making cold rolls I used to wet one piece of rice paper completely. Put it on the tea towel, then put the next one in the water while I was filling the first one. This doesn’t work! The paper rips easily and is not so elastic. Thanks to my friend Alice and her tips at a yummy Vietnamese restaurant when we were in LA in early 2014. After that night, I feel like an expert.

Folding Cold Rolls

The order of your ingredients doesn’t really matter but I like aesthetically pleasing food so I always place the noodles down first, then the lettuce, other salad ingredients, (meat if I’m using it,) then mint leaves. Roll as per the instructions on the rice paper packet: Roll half way, fold the sides in, and then keep rolling. The rice paper will be a little sticky which is good, because it holds your rolls together in the end.

Serve with your choice of dipping sauce. My favourite is Braggs Coconut Aminos or Tamari (traditionally fermented, gluten free, soy sauce).

Vegetarian Cold Rolls

 

0

Benefits of Plant Based Eating

The concept of Bio-Individuality is something that is mentioned regularly in my Health Coaching course with the Institute for Integrative Nutrition. The best example of Bio-Individuality is the difference between one person who thrives on a ‘meat and three veg’ diet with carnivorous cravings and one who thrives on a vegetarian based diet with all protein coming from plant sources. Although there are many ethical reasons behind choosing vegetarianism or veganism, ultimately we need to live according to what is healthiest for our own constitution. Even for those of us who crave chicken or a juicy steak, participating in at least one day a week (for example, “Meatless Monday”) can be beneficial for health as well.

Plant Foods

Here are some benefits of plant based diets:

Less toxicity:

In general, plant based foods have less toxins than their meat counterparts. Meat is notorious for its bacteria and parasites. That’s why you can’t leave your raw chicken on the bench overnight. Lettuce on the other hand may be wilted but perfectly safe to eat.

Toxins also accumulate in fat. This is true for both humans and animals. Therefore animals not raised in chemical free environments will contain more toxins as it is stored in their fat cells.

Better for the planet:

While the impact of animals on the planet is debatable, the benefits of plants on the planet are definite. Consuming more plant based foods means that more plants are grown and therefore it’s better for the earth.

Cheaper:

Meat tends to be quite damaging to the hip pocket. Aside from a few expensive luxury foods, simple fruit and vegetables tend to be cheaper, particularly if you buy in season.

 

Do you have any meat-free days in your household?

Share below your favourite meat-free recipe.

Here’s an easy way to have a filling and delicious meat-free meal: Vegetarian Cold Rolls

0
Page 4 of 7 «...23456...»