Tag Archives: FODMAPS

Chocolate Granola

Just made the best tasting ‘nola’ (aka granola, cereal, muesli….whatever you call it) so I have to share my triumphs.

It tastes just like coco pops but it’s good for you!!! My cherub is impressed with her chocolate for breakfast.

Coco-Nola

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INGREDIENTS:

1/4 Cup Almonds
1/4 Cup Cashews
1/4 Cup Walnuts
1/4 Cup Macadamia Nuts
1/4 Cup Sunflower seeds
1/4 Cup Pepitas
1/4 Cup Goji Berries
1 Tbsp Chia seeds
1 Tbsp Cinnamon Powder
1 Tbsp Mesquite Powder
2 Tbsp Cacao Powder
2 Tbsp Coconut Oil
1-2 Tbsp Maple Syrup (optional)

Step two Ingredients:

1/2 Cup Coconut Flakes
1 Cup Sprouted Buckwheat (Buckinis)

INSTRUCTIONS:

1. On an oven tray combine all the nuts and seeds
2. Add powders, oil and maple
3. Toss
4. Pop in an oven at 200c
5. After 5 minutes mix on the tray(you don’t want to burn the powders and get it stuck)
6. Add Buckwheat and coconut. Leave oven door open (this is to make sure the coconut doesn’t burn)
7. You will smell an aroma of chocolate and coconut, this is when it’s done (about another 5 minutes)
8. Open oven door fully, pull tray out of doorway, leave tray on rack and leave to cool.
9. Once cool, grab a pestle or a measuring cup and squash all the nuts until crushed to your liking.
10. Put in jar
Serve with Coconut milk or nut milk, berries and banana.
Enjoy in moderation. For us a small portion is substantial as it’s packed with fats, protein and carbs.

Over indulgence may lead to belly ache ha ha

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Soups

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Sarah Craven Photography

I have been looking forward to the cold weather. I’m a winter baby, I love a heart meal but this year in particular I’m excited because I’m a new me. A fitter, healthier version of what I was last year. I’ve learnt from previous winter mistakes of overindulging, excusing one meal, punishing myself through a workout, detoxing after a week of fructose hell to now not having one fall back nor craving of need to ‘carb up’ smash a desert or finish that bottle of red.

A great way to stay nourished and build your immune system is to make sure you are ritually drinking good quality bone broth, eating wholesome fermented foods and downing a daily probiotic.

Let’s start the cold snap with soup. A warming Indian spiced (inspired by Pete Evans Paleo Chef) Cauliflower & Sweet Potato Soup.

Take 1 Whole Cauliflower and cut florets
Peel and chop 1 Large or two medium Sweet Potatoes

Pop in a roasting tray with a couple of Tbsp of coconut oil.

Pop in 180c (350f) oven

In a food processor, grinder or mortar and pestle add lightly toasted a Pete a Evans Garam Masala Spice Mix;

Take 1/3 of it and add to cauliflower and sweet potato in oven. Continue to roast until veggies are tender or can be stabbed and not cling to the knife.

Heat 750 ml broth in pot and add veggies and another 1/3 of spice mix, 1/2 tsp cayenne pepper, 1 tsp black pepper.

Simmer on low until veggies break apart.

Blitz with hand beater

Serve with Krispy Turmeric Kale chips and extra roasted cauliflower and a sprinkle of fresh coriander.

Food to Warm the Heart

As the cooler months set in here it’s time to break out the curries, stews and soups. There is nothing better than a nutritious curry that offers a balance of fats, carbs and protein whilst also providing anti inflammatory powers and gut healing.
My chicken curry is a household favourite in winter and gets better as the days go by. It basically becomes a weekly fridge staple.

Chicken Curry

 

curry

Make in a hurry to have in time for dinner or pop in the slow cooker for the day so it’s ready when you get home after a busy day.

 

1 Tbsp Coconut Oil

700 grams free range Chicken (breasts and thighs) cut into squares
2 Carrots sliced

1 Zucchini sliced

1 Eggplant diced

1/2 doz Okra pods whole or sliced

½ Cauliflower –cut into large floret bunches

10-20 long green beans

200ml of Bone Broth

200ml thick Coconut Cream

1 Bunch of Coriander to serve

 

 

Curry Paste (I make up the dry ingredients and keep in a jar to use all year round)

1 tsp ground cumin

1/2 tsp ground cinnamon

1/2 tsp turmeric powder (or grated fresh turmeric)

½ tsp ground coriander seeds

1 tsp grated ginger

¼ tsp ground cloves

6 cardamom pods smashed
5-10 activated cashews
½ tsp Himalayan salt

A few grinds of pepper

½ tsp chilli (I used fermented chilli sauce)
1 Tbsp Coconut Oil
Pre heat oven to 150c for a slow cook or set slow cooker to low

 

In a food processor, whiz up the Curry paste.
In a cast iron pan, put paste in and heat on high until aromatic (I find this releases the flavours of the spices.
Add Coconut oil & Chicken pieces and toss to cover in paste and seal
Add Bone broth and bring to simmer

Add all vegetables but Zucchini and Beans and Okra

If cooking to eat now…..

Simmer for 20 mins  (liquid will reduce a little)

Add remaining vegetables and simmer for 10 mins
Turn heat off, add coconut cream

For slow cooker and oven…..

Add all veggies but Zucchini, Beans and Okra

Add Coconut Cream
Pop lid on pot and cook in oven for 3 hours or slow cooker on low for 6-8 hours

After the time is up turn off heat, add remaining vegetables and leave lid on for 20 minutes.
Serve with coriander and fermented chillies on a bed of zoodles, spaghetti squash or sweet potato spirals. Or enjoy as is.
This makes the best royal breakfast too. There will be plenty to feed a family of 5 or smaller with leftovers.

Let’s talk versatile vegetable

okra

Image credit to  http://www.physiology.wisc.edu/

 

Okra’s are cool. They look weird, they cut into cute shapes with patterns and once they get some cooking they turn into something out of this world….and let’s not forget how amazingly nutritious they are. But first what is an okra? Of course it is a vegetable (if you’re interested in the amazing power of the Okra please read)

 

I first met an okra years ago living in Melbourne when I decided that I wanted to spice the kitchen up with some different kind of vegetables and from studying alternative medicine I found that it would help with what was wrong with me at the time. I wasn’t a fan of the Okra, I’ll be honest.
Then at the end of last year I met them again and was determined to find dishes that the family would love and either love the okra part or not even know they were in there.

For such a small little vegetable they are quite versatile. You can slice, cook whole, fry, bake, add to soups, stews, stir-fry’s and curries. You see; Okra’s are very popular in Indian cuisine and Southern American cooking. They have this unbelievable capability to gelatinise and thicken liquids (hence fabulous for soups and curries). I started adding them to my dishes unnoticed and it didn’t bother me. I crumbed in nuts and seeds and fried; they were nice. But I was still determined to create a meal that was fresh and tasty so I could say that it is a vegetable I use on all platforms of my eating lifestyle.

Mixed with a variety of cooked and raw vegetables, with different seasonings and fresh citrus, you can love Okra too.

Introducing Okra salads….. different, great, versatile.

Grilled Vegetable Okra Salad

A doz Okra pods sliced
2 Zucchini’s cut into 1 cm cubes
½ Eggplant cut into 1 cm cubes –keep other half for next nights curry 😉
2 red chillies finely diced– seeds optional
1 Tbsp coconut oil
Himalayan salt and black pepper to season
Sauce

2 tsp fish sauce – check the ingredients of the brand you buy
2 tsp of Tamari or coconut aminos
1 tsp  100% maple syrup – or like sweetener
Bunch of mixed herbs (we love basil and mint)
Juice of 1 whole Lime

Toss Zucchini and Eggplant in Coconut oil and chopped chillies, season with salt and pepper.

Grill on BBQ or Bake in hot oven at 180c until soft and tender

Meanwhile make dressing…

Combine all ingredients but herbs in a jar with a lid and shake until the sauce turns opaque.

Let vegetables cool slightly

To a bowl add okra, vegetables, dressing and herbs.
Toss and eat.

Try a sprinkle of crushed nuts on the top (almonds, pecans, walnuts)

 

 

RAW Okra Salad

A doz okra pods sliced
1 Bunch of coriander
1 Cucumber cubed
2 sticks of celery sliced
1 Zucchini ribboned with peeler
1 Cold roasted beetroot cubed

Walnuts to serve

 

Dressing

Juice of 1 Lime
A few drops of sesame oil
¼ cup of macadamia oil
1 Tbsp Apple Cider Vinegar
½ cup mint leaves
2 stevia leaves torn (or 1 tsp maple syrup – or like sweetner)
Combine salad
Mix dressing in a jar and pour over salad mix
Either eat fresh or let sit with the dressing for 5-10 and enjoy

 

Try different vegetables. I add Avocado and Tomato, Capsicum and Kale. Whatever is in season.

Mix a pesto through your salads, add eggs, nuts, prawns and chicken. Get creative and get the family involved. There’s nothing more encouraging than a kid that eats what they have created.

 

 

 

Now I’m off to ferment some Okra and I may even try to dehydrate the little fingers.

 

Handy Info; Did you know that okra is a rich source of beta-carotene, B-Complex vitamins, vitamin C, calcium, iron, phosphorous, potassium and sodium? It is an very hydrating food due to its rich electrolyte content and it helps preserve the body’s balance of fluids which is necessary for nerve impulse transmission. The pectin in okra is known to lower blood cholesterol levels. (Great for runners like me)

 my images to come

Flax Crackers

Sometimes you just want to have a dry biscuit. Remember those Salada’s or Savoy’s? Since I was making guacamole and salsa on the weekend for a party I needed something to dip into them other than veg sticks. I remembered an old recipe that I hadn’t made in ages, Flax Crackers.

Flax (aka as linseed) is  an edible oil and a nutritional supplement. Flax is high in fibre and known to assist in digestion. When mixed with water (or soaked) flax takes on a jelly like consistency making if perfect for a dehydrated cracker. Mixed with super foods like chia, sunflower seeds, pepitas and sesame seeds, this cracker recipe is a powerhouse of nut free goodness.

Flax Crackers

 

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100-200g of flax seeds (linseed)
2 Tbs Chia seeds
1/2 Cup mix of seeds (pepitas, sunflower seeds, sesame)
1/2 tsp Himalayan salt
1 tsp of Spices (cumin, cayenne, cinnamon, paprika)

 

Soak flax  and chia in just enough water to cover.
Soak other seeds in their own bowl.
Soak both for minimum 7 hours.
The flax and chia will have absorb the water, drain off water from other seed bowl and combine with flax and chia.
Add salt and spices.
Spread evenly on a lined baking tray
Place in a preheated oven at 60c and dry for 8 hours or until the crackers are snap-hard.
You can check after 4 hours and flip to speed up process but I tend to leave and come back at the end.
Test the centre of the tray for the hardness as the edges will dry quicker, once the centre is snap-hard it’s done.
Break into what ever size you like.
Store in a glass jar for up to 2 months.

 

 

When you just feel OFF

A long post this week, sorry but when I get passionate you can’t shut me up.

Far too often foods sneak back into my diet. Sometimes from lack of knowledge, sometimes from lack of caring. Everyday I fill my brain with more and more knowledge of health and wellness so that I can be the best version of me., sometimes I win, sometimes I stumble.

As Christmas, camping and New Years flew by I was pretty damn happy with myself and avoiding allergens, however sometimes a bowl of pretzels or dark chocolate is a major roadblock. It has been a long time since I consumed anything commercial considering my track record of how my body reacts to these foods that contain numbers and ingredients that even Google pronunciation can’t figure out how to say them.
Everybody reacts differently to foods, some people don’t react to anything (that they’re aware of) and sometimes I curse and envy people that have iron guts and immune systems built of platinum. If however you have indulged over Christmas, looked and scales and are not happy, feel the pants a bit tighter, the bikini not looking as rocking as November 2013 I thought I’d share some knowledge on what might have and unfortunately still happening without you knowing.

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My old mate Candida would have to be my least favourite experience to date. If you’re thinking vaginal thrush then no, go to a pharmacist and get some cream for that stuff. I’m talking about this little species of nasty that lays dormant feeds off sugars and is the cause of many an autoimmune disorder. It’s not about eating lollies, chocolates and all that confectionary. Sugars are in a lot of processed foods. Pretzels as salty as they are contain sugar. This last week alone I have mistakenly eating my way through so much more fruit than normal…..ALARM bells!!
Candida exists in the body, it’s a fungus that is a form of yeast. Everyone has it and it is present in our mouth and intestines. When this little sucker is overproduced it affects our intestines and releases toxins into our bloodstream. Heard of leaky gut syndrome? Yep, that little sucker is a contributor that! What I found the most important part of Candida and before you click next and dismiss the topic is what else it causes that you wouldn’t think it could. Candida is a major contributor to a lot of mood disorders, behavioural issues, digestive problems, seasonal allergies, mucous build up, colds and flu, skin changes and even snoring. Yes, what was once just a vaginal thing that was caused my antibiotics or sex or something the doctors have said now expands to a whole lot more…trust me, don’t dismiss this!
So you’re thinking great, you have Candida? Great! How the heck did you feed that little thing?!
• Carbohydrates=sugar feed yeast. Now don’t go cutting all Carbs, I’m talking refined carbohydrates (honey, sugar, maple syrup, flours, rice, refined cereals, all store bought gluten and gluten free products, sauces for more info check out diagnosisdiet.com/refined-carbohydrate-list/). There are still carbohydrates you can consume through vegetable form.
• Alcohol- yep that’s a yeast feeder right there. My nemesis to be honest. Alcohol is still something that I consume, not as regularly as I used to (*cough daily *cough) but it’s simple pleasure that I love. I’ve changed what I do drink though.
• The pill. Urgh the damn pill! It’s been all the news of late, it’s the number one contraception and in that an unavoidable candida feeder for some
• Fermented foods….really I know, it’s heartbreaking!
• Stress. Ha you’re thinking great stress will cause my gut to leak so I have to find a way to never be stressed again. Basically yes!
• Antibiotics. It’s not just a topical thrush problem. Repeated antibiotic use does a lot of damage to your gut, trust me I’ve been there!

So now you see what this thing feeds on let’s talk about what happens when it starts to grow way too much. I mentioned earlier that it’s a major contributor to a lot of issues and disorders, for me when I know that my Candida is getting out of control I notice mood swings, sugar cravings (to the point I don’t even realize that I am eating sugar until after), carb cravings (like wanting to sink my head into a cake) I bloat from nothing, my clothes are tight, I gain 3-4kgs quickly and my skin changes colour, my eyes change, dark circles, rashes, sinusitis, morning mucous (the biggest indictor right there), asthma flare up and of course my favourite toilet troubles. All signs of Christmas indulgence hey?! More like Candida indulgence!!!

But as there is a reaction for every action we can reverse and kill off the little sucker so it sticks to it’s real job and stops making us act, feel and look like something we don’t want to be fulltime!!
Firstly you’ve got to stop feeding it. Sugar has to go, flours, breads and pasta, beans, rice….just eliminate gluten ok. Replacing the bad bacteria with good bacteria. I still consume fermented foods, I cut back on ferments when I’m feeling a little dusty and change to coconut kefir and kombucha and sauerkraut. Getting stress under control is important. Our gut and brain are big talkers, they spend all day chatting about what we are putting in and how it nourishes our bodies. When your brains off, your guts off. Simple stress strategies help. Exercise, yoga, meditation (yes I meditate daily and trust me I would never have thought I could do it years ago). A diet that is rich in good meats, fresh organic wholesome vegetables is important. Coconut oil is a great candida fighter, taking supplements of Vitamin D3, oil of oregano in small doses help with killing of the fungus. Candida can be controlled but it’s important to know the triggers before it gets out of control. If you feel like you’ve upped your sugar, fruit and feel off and not sure why then really consider Candida before you go to the doctor and get given Candida.

Keep Eating Real Food

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