Category Archives: Vegetarian

Smoothie Bowls

Ok I’ll admit it…..I’m addicted to smoothie bowls. I don’t know whether I need therapy or an intervention or whether it’s ok for me to seriously obsess over creating bowls of awesomeness (if I do say so myself) everyday – or there about.

My favourite at the moment would have to be a ginger and cinnamon flavoured one as it is cold here at the moment and to help with my lack of blood flow I’m at least trying to make an effort to reduce inflammation with these inclusions. I have also gone from frozen to room temp bowls. Slowly but surely I will transition from them but this creative obsession is too fun…..at least it’s a healthier obsession!?

Here is my idea of a smoothie bowl and why I include the things I do to keep me healthy, balanced and nourished from the get go (or be it lunch or dinner….sssshhhhh don’t tell the coach)

My Winter Smoothie Bowl

smoothie_bowl

PREPARATION TIME                   TOTAL TIME
2 MINUTES                          5 MINUTES

INGREDIENTS

  • 1/2 frozen banana (I peel, cut mine into quarters and pop into freezer so there’s always options for smoothies, nana ice-cream or a quick snack)
  • 1/4 cup frozen blueberries (I buy organic frozen berries or freeze fresh when in season)
    knob of ginger root
  • 1 tsp ground good quality cinnamon (yes the supermarket ones are not that good)
  • 1 tsp maca powder (lady hormone help)
  • 1 tsp slippery elm bark powder (helps digestion and is a great thickener)
  • 1 tsp of fibre/ omega 3 mix (I mix psyllium husks, flax seeds and chia seeds and pop in jar and scoop out to get a rounded selection of boost – this is also a great alternative to making chia pudding if you don’t want to overload on chia every time)
  • 200ml filtered water (you could use homemade almond milk or coconut water or coconut milk but I prefer to help my daily water intake as much as I can)
  • 1/4 avocado (it’s important to include good fats with your smoothie bowl like avocado as it helps to balance the sugars that you are consuming through the fruits)

*optional (I add to mix up the flavours 1 tsp cacao, 1 tsp turmeric, basil leaves, mint leaves, 1 tsp acai powder,  2 strawberries,  1 Tbsp fresh cut pineapple, 1 tsp spirulina/ super greens mix, knob of zucchini/cucumber, sprig of watercress, 1 tsp unhulled toasted tahini. Anything really to change it up and get your taste buds loving yourself.

INSTRUCTIONS

  1. add all ingredients to a blender
  2. 2 blend on high for 2 minutes
  3. rest for 1 minute
  4. blend on high again for one minute
  5. Pour into bowl, top with a small selection of nuts and seeds (TIP- chop them they stretch further. I chop a selection and keep to add to meals, then I am not over consuming and regretting it half an hour later)
  6. Pour over a drizzle of coconut kefir or unsweetened coconut yoghurt or make your own with a good starter (avoid using commercial yoghurt to culture)
  7. add a sprinkle of coconut, cacao nibs, goji berries or whatever you have to add a little antioxidant, taste, texture and little surprises
  8. mix it all through the smoothie mix
  9. eat slowly, chew through it even if its liquidy please.

    NOTES- why I choose a smoothie bowl over a smoothie
    *Drinking a smoothie is not as satisfying (to me). It’s rushed, you can over consume and end up hungry an hour later. By adding texture like nuts, seeds, berries etc you are forced to chew and that aids digestion, satisfies your taste buds, your brain and your belly.
    *It forces you to sit down and eat (yes I know we don’t all have time) you will be fuller by eating slower and concentrating.
    *You can take it anywhere in a jar
    *You can prepare it the night before
    *It’s healthy
    *It gives me enough to get through until lunchtime. By including the above it is a rounded balance (for me) of the right things to keep me energised, happy and full until I call for lunch.

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Supporting Local Growers & Farmers

REPOSTING from last year…….

 

This is a huge passion of mine! Whether you are living in a big city, country town or something in between…support the local producers.  A while ago I convinced my husband to come grocery shopping with me in a supermarket. I had him do most of the shopping while I pushed as I wanted him to see what we bought. At the end of the shop we were behind a family with an overflowing trolley filled with foods that I would not want anyone in my family consuming. Hubs watched them go through (most likely thanking god that we only have one child) and their total was $126, then it was our turn. Half a trolley of vegetables and meat later and our total exceeded the family in front; $150. He was blown away and I caught him saying ‘how can a family eat crap for less?’ I told him commercial food from big supermarkets are cheap. A family assorted pack of biscuits for arguments sake is half the price of a tub of strawberries, it’s a shame really.
The following week I took my hubs to the market where I buy all my vegetables and whatever else I can. Once again I gave him the money and free reign to purchase the weeks worth of fruit and veg. Three green bags later and we’d spent $30. A stop at the butcher $30 and an order of organics from health food shop ($100 for the month) and we were in front by $50. He was so happy and relieved the exercise paid off.

vegetables EGGS

Since then he has told half a dozen mates that exact story in hope that they will stop shopping at the chains and start buying local. It is sad and disgraceful that supermarkets (even the ones that are the cheapest) continue to have people spend too much money on crap let alone fresh produce. But it is uplifting and so so satisfying to find local suppliers that are half the price, great quality and people you can trust.

Think Local before you enter the supermarket next time..

 

FARMERS’ FEED

This month is at Farmers Feed they are setting a challenge to shop and eat from your local farmers market for a whole week. Register to commit and see the savings, education and the overall feeling of eating REAL seasonal foods that are grown/raised by the seller.

Check out where your local market is.

 

Chilli Beef Chow Mein

How many times do you leave the house in someone else’s hands and just ‘assume’ it’ll all be handled and those few hours your out won’t matter??? THEN you get home and the roast is still on the bench and there is a hungry little human greeting you ‘mummy I’m hungry’
GAH…..panic stations!!! I had meat thawing everywhere today, fillet on the bench, chuck mince in the sink, and lamb just hanging out for the day near the stove. Come 4.30pm there was only one thing I could do, grab the mince that was the closest to thawed and try to work something out. Filled the sink with cold water, immersed the meat and quickened the process while I gawked at the fridge and then at my daughter who looked like she was going to die of hunger, or hanger and that’s not cool in my house.
I had greens coming out my behind so asian inspired it was. I grabbed whatever fresh, dried and ground herbs and spices and set out to create something out of nothing…….

Panic no more,  a chilli chow mein (the totally healthy non nasty packet salt version) is here to save the day.

Chilli Beef Chow Mein

grainfree, dairyfree, sugarfree, lowfodmap
_MG_4052
PREPARATION TIME          TOTAL TIME
10 MINUTES                20 - 40 MINUTES

INGREDIENTS

  • 500g pasture raised chuck beef steak minced or good quality minced beef
  • 1tsp fresh grated ginger
  • 1 tsp Turmeric
  • 1 tbsp Cumin
  • 1 Carrot grated
  • 1/4 Cauliflower riced
  • 1/2 Chinese cabbage
  • 1 Bok Choy
  • 4 whole Silverbeet stalks
  • 1 Zucchini Spiralized

Sauce

  • 1 big hot Red chilli (leave out or reduce amount for kids)
  • 1 tbsp Fish sauce
  • 1 tbsp Coconut aminos/ tamari
  • 1 and a bit heaped tbsp Tahini
  • 400ml broth (homemade preferably)
  • 1/2 tsp Himalayan salt

INSTRUCTIONS 

  1. Brown meat ginger turmeric cumin
  2. Whilst that’s going whip out food processor, grate carrot, empty, pulse cauliflower to ‘rice’
  3. Add carrot and cauliflower, leave for a few minutes while you shred cabbage and silverbeet
  4. Add cabbage and Silverbeet.
  5. Mix sauce and add with cold broth
  6. Pour over pan
  7. Simmer for 5-10 and slice Bok Choy
  8. Add Bok Choy
  9. Turn off, cover and leave until needed. The long the better
  10. Just before serving add zoodles and heat through.

Top with extra chilli, some tangy kraut and watercress.

chow_mein

Not in to Beef? Swap beef for chicken, pork, prawns, fish, tempeh or go vegetarian and serve with a fried egg

_MG_4063

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spiralizer

 

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spiralizer
A few dishes that call for spiralized vegetables

 

 

 

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