Monthly Archives: November 2012

Mushroom & Kale Omlette

This is super easy, super quick & completely delicious. Kale contains some very powerful antioxidants that protect our cells from free radicals. One cup of kale contains nearly 20% of the RDA of dietary fiber, which promotes regular digestion, prevents constipation, lowers blood sugar and curbs overeating. It is an awesome veggie to aid our bodies in the detoxification process and contains lads of vitamins A, K and C.

2 handfuls chopped mushrooms
2 tbs coconut cream (optional)
Pinch salt & pepper
Big handful shredded kale or spinach
3 eggs, lightly whisked
Coconut oil for cooking

Heat a bit of coconut oil in a small frypan, add mushrooms and sauté until they are about 1/2 cooked. Add coconut cream & kale, salt & pepper and mix it all around well. Once kale has wilted down, add egg mix and allow to cook through to the point where you can flip it over. Once flipped, allow to cook for a few minutes on that side and you are ready to eat.


Healthy Gut Popsicles

Hell yeah, I just did. I made Popsicles that are so nutritious you SHOULD eat one every single day!!

A week ago I was sent a sample of Glow Probiotic Powder to try. It is kind of ‘berry’ flavoured from the acai berries I think. It says to add it to a glass of water & drink it…. Meh, that’s a bit boring isn’t it? I then set about other ways to consume this, after adding it to some natural yoghurt with delicious results, these Popsicles evolved.

Chia has long be touted as a superfood and can be dated back as a long term staple nutritional food to the Aztecs. Chia is a natural source of Omega-3s, antioxidants and phytonutrients and is a superior plant-based source of protein and fiber.

1/2 cup protein powder (I used flavorless whey) – this is optional, leave it out if you want to
1/2 cup Chia (I used my MILA chia)
2 cups natural yoghurt (I used Chobani 2%) you can use a non-dairy alternative like CoYo if you like.
1 heaped tablespoon of Glow Inner Beauty Probiotic Powder (if you do not have this/can’t be bothered buying this you can just purée some berries & mix them through.

This is a SIMPLE recipe. Mix everything in a bowl together well. Spoon into your Popsicle moulds and chuck them in the freezer to set. If you don’t have Popsicle moulds, a plastic cup & paddle pop stick will also suffice. Enjoy your healthy gut flora.


Xmas Gingerbread

Special request from one of my lovely Instagram followers….. My auntie makes this amazing Finnish gingerbread every year, it is really thin and crispy and sooooo good….. Not so good for you though- it has cr@p loads of butter, sugar & golden syrup in it is I set about trying to alter it to make it better.

100g coconut oil
1 cup rice syrup/maple syrup- make sure you taste the dough and see if it’s sweet enough for you, I made mine less sweet (or stevia- how much stevia you use will depend in the type you are using, add some then taste it and adjust as needed, remember it will lose some sweetness as you cook it)
100ml Water
1 Dessertspoon of Ground Ginger (or to taste)
1 Dessertspoon of Ground Cloves
1 Dessertspoon Cinnamon (I add a little extra)
1Tsp Ground Black Pepper
1 egg or 2 tbs flax meal
1 cup coconut flour
1 cup almond meal
1 Dessertspoon of Bicarb Soda
Ground flaxseed meal or almond meal for rolling

Place oil, syrup,water and spices in saucepan. Let the mixture simmer slowly – this means on a low heat it has to be done very slowly or the mixture will burn and the flavours will not infuse properly.
Let mixture cool a little before adding flours and soda (that has been liquified in a small amount of water (use around a tblspn) and lastly the egg. Mixture can settle in fridge overnight. Usually best done the day before or can be done in the morning and baked in the afternoon. You need to let this get cold so you can work with the dough. Roll the dough out using the extra flaxseed or almond meal to stop it sticking. I made some thin ones (I love crispy gingerbread) and some thinker ones. Depending on how thick you make them will determine how long they take to cook.
Baking Temperature is 200degrees until just starting to brown around the edges. Mine took about 15-20 mins. Allow to cool completely or else they will fall apart in your hands. Store in the fridge, can be frozen too.


One for the ladies…

In line with my recent BIOSIG, I have been looking for better alternatives to hair products, skin care and make up to reduce my exposure to Environmental Estrogens.

A few things I have tried recently are Oil Cleansing , you can read more about it in that link. I have just been using coconut oil, rubbing it into my face well before my shower, using the warm water in the shower to ‘steam’ it into my skin, then using a face washer to gently wipe it off. My skin has been clearer, soften & LESS oily!! As we know coconut oil is antibacterial, antifungal and anti microbial, WHY have I not put this on my face before!?!

As my make-up has been running out I have been looking to replace it with better ones. I was recommended this brand called GloMinerals by Making Faces By Lizzie Leaney. Rest assured that there is NO talcs, parabans, FD & C Dyes or chemicals in this range. Just pure Minerals and Vitamins ANDDDD the best part is it is super affordable! You can order it from Making Faces. I have just been sent a stash of pressed powder, face mist, mascara, lip gloss and lip balm that are amazing!! Great Xmas gifts too, get on board!


Paleo Nachos

Who would have thunk it? Healthy nachos!?! Thank you Libby for coming up with such a wonderful idea and a perfect meal to fit in with this weeks FOOD COW @ My Fit Religion which was to take one of your fav meals and change some things to make it healthier.

My guacamole is not the normal kind, I’m not your normal kinda gal. I wanted to add a few more nutritious ingredients, sneak them in, so enter zucchini & spinach. You can leave them out if you like but don’t blame me if you get scurvy from not eating your greens.

150g almond meal
350g steamed sweet potato or pumpkin
1 tsp smoked paprika (optional)
1 tsp garlic powder
1 tsp onion powder
2 eggs
Pinch salt

Preheat oven to 180C. Combine all ingredients in a food processor and blend until smooth. Pour onto a big baking tray and spread as thinly as possible. Bake for about 20mins or until cooked to your liking. Allow to cool then chop into chips. Top with your fav nacho toppings. We had guacamole & natural yoghurt.


1 lge ripe avocado
1/2 zucchini
Handful cherry tomatoes
2 eshallots
Handful baby spinach or kale
Juice 1 lemon
1 tbs apple cider vinegar

Place the zucchini, spinach, lemon juice, vinegar & spring onion in the food processor and blitz until puréed. Add the avocado and blend to a consistency you like, mix through the chopped tomatoes. Done.


White Choc Raspberry Muffins

As a special request from Mel V Fitness (yep I do requests, if you are REALLY nice to me) I created these muffins. Low sugar and filled with fabulously nourishing ingredients.

1 cup coconut flour
1/2 tsp (ish) 100% stevia pure extract powder
1 cup almond meal
2 teaspoons baking powder
150 grams raspberries, fresh or frozen
2 large eggs
1 1/3 cup almond milk
Vanilla extract
Small chunks of my WHITE CHOCOLATE for the tops

Preheat oven to 160C. Add all your ingredients except raspberries and white choc to the food processor and blend well to combine. Stir through raspberries and spoon into muffin tins. Bake for 20-30 mins or until cooked through. Remove from oven and allow to cool completely. Top with a shard of white chocolate in the top.


White Chocolate…..

Inspired by George at The Civilized Caveman I thought I would give this a whirl. I have altered his recipe because I didn’t have all the ingredients he used and it was pouring with rain and I did not want to get out of my pajamas and leave the house. Lazy? Maybe. Mine does not look as beautiful as Civilized Caveman’s but, by George, it tastes freaking amazing!!!! The lucuma powder has made mine less “white”.

1/4 cup of raw cacao butter, melted
1 teaspoon rice syrup (maple syrup for paleo version)
1 teaspoon of vanilla powder
1/4 cup coconut cream
1 tsp lucuma powder (optional)
tiny pinch of salt

In your food processor, add everything else to your melted cacao butter. Pour into a baking paper lined dish and pop it into the fridge or freezer to set. Chop into pieces and enjoy.


I Quit Sugar

So I am not sure if you have noticed or if I have managed to sneak this by you undetected but I QUIT SUGAR. I use very minimal, if any, in my recipes these days.

This happened about 12 mths ago now. I have not eaten processed sugar now for many years but dried fruit, honey, agave, maple syrup, fruit, all the “healthy sugars”, they were my downfall. I could easily polish off a pack of dried figs in a sitting and not even think about it. That is because our bodies have no “off” switch with sugar (fructose). Notice how you can smash a pack of Allen’s Party Mix and not feel full? Our bodies eat fat, carbohydrates, protein and at some point your body will say “stop eating, you are full”, it does NOT do this with sugar.

Quit Sugar, or don’t, but if you do, it will change your life. My allergies are better (I used to get terrible hay fever), my guts don’t get bloated, my “hangryness” has lessened, I sleep better, my skin is better, my mind is clearer, I have more lean muscle and less fat.

Sarah Wilson has a great ebook on how to quit sugar and why. It is not a novel, you could easily knock it over in a few hours. It is easy to read and explains things in such a great, simple way. It’s the best $15 you’ll spend this week. You can buy it HERE.


Super Fast Chocolate Pudding

Need a sweet treat and need it in the next 5 mins before the urge to go to the ice cream shop takes over and everything turns pear shaped……literally?! Chocolate pudding do? I think I can help you out. You can send the gifts later, we are on a time limit, 5 minutes people, move. You’re welcome.

This recipe is a single serve, you could do it in a ramekin in the oven if you have the patience. I didn’t. High protein, low carbohydrate, no sugar, healthy fats. Seriously, what more do you need.

Dry Ingredients
3 tbs almond meal (or oats)
2 tbs protein powder (I’ve used flavourless whey, pea protein would be great, you can omit this and add extra almond meal or coconut flour)
Stevia to taste, I have the concentrated powder and used 2 of the tiny little spoons (you could use a tablespoon of maple/agave/rice syrup if you prefer
2 tbs raw Cocoa
Pinch of instant coffee (optional- It just makes it taste more chocolatey, you could add more if you wanted a mocha cake)
Pinch of salt

Wet Ingredients
1 egg
2 tbs coconut oil
3 tbs milk of your choice, I used almond milk
Splash of vanilla extract

You will need a big mug. Add all the dry ingredients to the mug and mix well so they are all combined and any lumps are gone. Add the wet ingredients to the dry ones and stir really well until it is all mixed together. Pop it in the microwave for 2 1/2 mins. If you want it a bit firmer you can go for an extra 30 secs or so, I like mine all fudgy and gooey in the middle though. I popped a dollop of coconut cream on top of mine….oooohh heaven! Eat it now! This is NOT a pop-it-in-the-fridge-for-later dessert, it will not taste as good!


Mint Choc Chip Ice Cream

Weird & Wonderful. This is a bit of a strange list of ice cream ingredients but they work surprisingly well when combined and you definitely cannot taste the avocado. If you are a bit freaked out by the colour you could add a tablespoon or 2 of raw cacao and make it chocolate ice cream.

Avocado’s provide a wide range of nutrients that have anti-inflammatory actions in our body. They can help lower cholesterol, they contain over 25 essential nutrients and they are rich in antioxidants to help fight free radicals in our body.

1 avocado
3 heaped tbs coconut butter (you could use 2 tbs coconut oil instead- it will change the texture a bit)
1 cup coconut cream
1/4 cup raw cacao nibs or dark Choc chips
1-2 tbs maple syrup/rice syrup/agave or stevia to taste
Few drops peppermint oil

In your food processor add all ingredients except cacao nibs & blend until smooth ***WARNING *** Be careful with the peppermint oil, add a tiny bit and taste it then you can add more if you need to. Stir through cacao nibs and pour into a shallow tuppaware container and freeze for about 4hrs. If you freeze it for longer you might want to chop it into chunks, throw it back into the food processor and reblend it to make it smooth again.