Team, Author at The Healthy Patch

Healthy & Delicious Carrot Cake Muffins

October 5, 2017

One of my favourite things to do as a kid was make moist, sweet & delicious carrot cake.

I LOVED carrot cake.

The only problem was all of the ingredients in the carrot cake came in a nice little pre packaged cake mix box – and as you may have guessed – the first (and therefore most predominant) ingredient on the ingredients list was sugar.

In fact the only non-processed ingredient listed was carrots… Want to guess how much carrot was in there?

You won’t be impressed.

Ready?

Yep.

I wasn’t impressed either.

The good news is DELICIOUS & NUTRIENT DENSE carrot cake is really easy to make.

And it ONLY contains wholefoods – YAY!

Take a look at some of the killer ingredients!

Carrots: Carrots are an amazing source of vitamin A which is incredibly important for maintaining healthy eyesight. They’re also packed with antioxidants called carotenoids, which help to strengthen the immune system & reduce inflammation.

Cinnamon: Cinnamon contains antioxidants called polyphenols, & in fact is one of the most concentrated sources of antioxidants of all foods. It’s also a great source of manganese, an important but overlooked mineral that helps gut health & bone strength.

Psyllium husk: Psyllium husk is a great source of fibre & makes an incredible fibre supplement. It helps with both constipation & diarrhoea & can also help heart health & blood pressure.

Coconut butter: Coconut butter is an awesome source of healthy fats that not only help you to feel satiated, but unlike other types of fats are burned quickly for energy rather than being stored for later.

Pretty sweet right?

Now although I usually make a ‘cake’ version of my carrot cake – I wanted to share with you a muffin version instead.

The recipe is EXACTLY the same, but muffins are just so easy to take on the road with you & it’s nice to mix things up every once & a while!

These muffins have a GORGEOUS texture – which if you’re familiar with GF baking – isn’t always the easiest thing to achieve, they’re moist & have a beautiful spiced flavour which I think you’ll love!

They also have great height which is of course always what you want right? You can thank the egg whites for that.

Oh… and my absolute favourite bit… the thing that ties it all together… THE FROSTING!

Personally – I think this frosting is SO MUCH BETTER than a traditional cream cheese frosting.

It’s incredibly delicious and makes your muffins taste INCREDIBLE.

Okay…. Let’s get to the recipe!

HEALTHY & DELICIOUS CARROT CAKE MUFFINS

Ingredients

– Wet Ingredients –

1 1/2 cups grated carrot (about 2 large carrots)

1/3 cup ABC butter

1/4 cup coconut oil

4 eggs, seperated

1 tbsp. apple cider vinegar

1-2 tbsp. Manuka Honey

– Dry Ingredients –

1 1/2 cups almond meal

1/4 cup psyllium husk

3 tsp. cinnamon

1 tsp. cloves

1 tsp. nutmeg

2 tsp. bicarb soda

– Frosting –

200g coconut butter

1/2 cup cashews

Method

Preheat oven 175C.

Put all dry ingredients into a big bowl & mix well to combine.

Place all wet ingredients EXCEPT EGG WHITES (so your egg yokes, carrot, ABC butter, coconut oil, apple cider vinegar & honey) in a food processor & process until smooth.

Place egg whites in an electric mixer with a whisk attachment & whisk until firm peaks appear. You should be able to place the bowl upside down without the egg whites moving! (If you don’t have an electric mixer you can do it by hand – it will just take longer)

Once the egg whites turn into firm peaks, quickly mix the wet ingredients with the dry ingredients & combine well. (Once the wet & dry ingredients combine you want to get your muffins into the oven ASAP as the apple cider vinegar will react with the bicarb soda. The longer you take the flatter & less fluffy your muffins will be)

Once wet & dry ingredients have been combined, gently fold your egg whites through the mixture. The reason you want to do this “gently” is because you DON’T want to beat out the air in your egg whites – this is what will give your muffins a nice height.

Evenly spoon out batter into a silicon muffin tray & bake for 35-40 minutes, or until a skewer comes out clean.

Once your muffins are done, leave to cool on a baking rack & get your frosting ready.

Place coconut butter and cashews in a high speed blender and blend until smooth and creamy.

Place frosting in the freezer for a few minutes until it thickens up a little.

Now coat the top of your muffins with frosting using a butter knife.

Once muffins have been frosted, grab yourself a nice cup of herbal tea, sit down & enjoy your muffin!

Behind the scenes at Benalla Mushroom Farm

September 29, 2017

September is Organic Awareness month – and as you likely know how much we live, breathe & preach Organics (it’s kind of all we talk about!) – instead of us prattling on about our love for organic food… we wanted to shoot you a behind the scenes of one of Australia’s LONGEST RUNNING Certified Organic operations instead!

Benalla Mushroom Farm!

Why?

Mushrooms are an INCREDIBLE food for your health (we talk about what they can do in the vid) PLUS they’re a food that you SHOULD NOT be consuming conventional.

In this video we show you around the establishment & have a quick Q&A sesh with the head honcho Andy to talk about all sorts of juicy things…

Like the fact that conventional mushrooms can be fed GMO Soy!

YES, GMO soy!

Plus a few other things that we bet you won’t believe!

Enjoy 🙂

Scalloped Notatoes

September 22, 2017

Scalloped potatoes… big creamy scoops would make there way to our dinner plates at least once a week back in the day.

Which, generally consisted of a whole heap of conventional cream, cheese, butter & tatoes. Definitely something my body could have done with out.

And even though these days we no longer choose to eat dairy & have a very small potato intake… the thought of a nice creamy scalloped potato dish does occasionally cross our minds!

Because come on.. it’s truly delicious!

So… as I was picking the last of our cool season veg to plant out some new warm weather goodness – it occurred to me… I CAN MAKE A HEALTHY VERSION of this once all-time-favourite dish of ours!

And so… Scalloped Notatoes were born!

Rich & creamy goodness…

But this time – no cream, cheese, butter or tatoes.

Instead – The star ingredient and potato substitute is Kohlrabi.

Kohlrabi not only makes an awesome potato substitute, but it keeps your skin, teeth & gums healthy, as well as your immune system strong & reduces your risk of cardiovascular disease.

Kohlrabi also helps to promote healthy metabolism, vision & bone density PLUS…. I’ve saved the best till last…. it contains isothiocyanates! The incredible cancer fighting compounds found in all brassicas that you want to be getting as much as you can of!

In short – Kohlrabi for the win!

Here are the other killer ingredients…

Coconut Cream – Coconut in almost all its forms – should be a staple in everyones pantry. Not only is Coconut Cream super versatile (we use it in all kinds of sweet & savoury dishes) but it’s an amazing source of healthy fats – one being Medium Chain Triglycerides or MCT’s. MCT’s are a type of fat that get used by the body immediately rather than being stored as fat for later use, so it’s a great source of energy for your body & even helps you to burn fat! Coconut is also high in Lauric acid which helps maintain healthy blood flow which is of course incredibly important!

ABC Butter – ABC butter is an awesome way to provide your body with a dose of healthy fats, proteins & minerals including magnesium, zinc, calcium & selenium – all of which are vital for optimal health!

Garlic – Garlic contains allicin, a phytonutrient which has incredible anti-microbial, anti-fungal & anti-viral properties. To get the most benefits from your garlic, chop it or crush & let it sit for 10 minutes before cooking with it. This will increase the concentration of allicin & give you the most bang for your buck.

Rosemary – Rosemary protects your liver from damage while helping it to detoxify + it contains potent antioxidant, anti-inflammatory & anticancer substances. It’s also great for circulation.

Alright – ready for the recipe?

Let’s do this!

Scalloped Notatoes

Ingredients

3 good size Kohlrabis, leaves removed
2 Onions, thinly sliced
1 Can coconut cream, solids only (discard liquid)
3 tbsp ABC butter (or you can substitute with cashews)
6 garlic cloves
1 tbsp fresh rosemary
1 tbsp coconut oil (for cooking) + a little more for greasing
Pink Salt
Peppercorns
Nutmeg

Method

Preheat your oven to 150C.

Cook onion in coconut oil, in a pan on low – medium heat, preferably with a lid on.

Whilst your onions are cooking, thinly slice your kohlrabis and place them aside.

Place coconut cream, ABC butter, garlic cloves, rosemary + a good pinch of pink salt & pepporcorns into a high speed blender and blend until smooth & creamy.

By now your onions should be cooked & you’re ready to assemble your dish!

Grab a small baking dish & grease with a little coconut oil.

Place a single layer of kohlrabi slices down, then some onion, then a drizzle of your cream sauce. It’s important to note that the bulk of the cream sauce is for the final layer, so don’t get too generous with your drizzles.

Continue layering your kohlrabi slices & onion using this method until you don’t have any left.

Now pour the remainder (bulk) of the cream sauce on top of your final layer, covering every last piece of kohlrabi. Finish with a sprinkle of salt & pepper + a good pinch of nutmeg.

Bake in oven for 50 minutes or until the kohlrabi easily breaks with a fork and the cream is golden.

Enjoy your Scalloped Notatoes!

Raspberry & White Chocolate Bark

September 14, 2017

Although we love a good rich chocolatey cacao slice or cake as an occasional sweet treat – sometimes we want to give that caffeine hit from the cacao a miss.

This is where white chocolate comes in.

Because unlike our usual chocolate recipes, it actually doesn’t contain cacao.

Does it still have that chocolatey taste though? You betcha! It’s incredible.

Another awesome thing is that (like usual) it’s completely refined sugar free & contains only 5 wholesome ingredients.

So let’s talk about a ‘standard’ size block of Cadbury ‘dream’ white chocolate for a second. This block of chocolate has refined sugar as its main ingredient, and contains just over 30 tsps.

Now that’s not to say that our recipe doesn’t have any sugar. It does. But it comes from natural sources, rather than being refined. Here’s the difference:

Natural sources of sugar contain sugar PLUS vitamins, minerals, antioxidants & fibre. You’re actually getting nourishment from these foods rather than just a hit of sugar.

Refined sources of sugar have been highly processed, wiping out any traces of nutrients, & leaving behind nothing but sugar.

And refined sugar – this boy is bad news.

Now even though you shouldn’t go gang busters on natural sugars either, but rather enjoy a treat like this once a week or less, refined sugar is a real problem.

Here’s why:

It can lead to consistent insulin spikes. Insulin is a fat storage hormone made in the pancreas, that also removes sugar from the blood – as too much can be toxic. When this happens over & over it can be very taxing on your pancreas & the more insulin you produce…the more resistant you become. Insulin resistance is a risk factor for type 2 diabetes.

It destroys your good gut bugs but also feeds the bad bugs, making you more susceptible to things like candida and parasites.

It causes you to gain weight & makes it very difficult to lose weight.

It increases free radicals.

It can affect brain function, cause depression & poor memory.

It reduces your Vitamin C intake

It reduces nitric oxide in the arteries – which is essential for blood flow & stops clots from breaking down

It damages DNA & accelerates ageing.

It can increase the risk of cancer.

Alright – so we now know that the Cadbury dream block is a little bit evil, yes?

…Now let’s talk about our recipe!

Here’s a break down of the ingredients + why they rock…

Coconut Oil: Coconut oil is an excellent source of healthy fats. The type of fat it contains is a medium chain fatty acid, which – rather than being stored like other fats – is used immediately as fuel…giving you a boost of energy. It contains Lauric Acid which as been shown to boost immunity. It can also fights of viruses & reduces inflammation.

Coconut Butter: Coconut Butter has similar benefits to coconut oil as it contains the same healthy fats. Plus it’s also a good source of fibre. Fibre is important for feeding good gut bacteria & preventing constipation.

Cashews: Cashews are an awesome source of healthy fats & protein + they’re rich in a number of essential minerals including copper which promotes healthy brain function & helps collagen production + magnesium which is crucial for over 300 biochemical processes in the body.

Raspberries: Raspberries are packed with antioxidants & are a great source of vitamin C & manganese – a very important but under-appreciated mineral that’s important for bone structure, gut health & helps your body to produce energy.

Medjool Dates: Medjool dates are a very popular natural sweetener. They contain fibre, potassium, magnesium & b vitamins. They can help to prevent constipation & give you a natural energy boost.

If you’re watching your natural sugar intake – you can leave the dates out if you want… however we prefer to have them in there for a nice sweet taste.

Okay, ready for the recipe?

Let’s do this!

Raspberry & White Chocolate Bark

Ingredients:

1 cup coconut butter

1 cup cashews

2 tbsp coconut oil

3 Medjool dates, pitted

½ cup raspberries

Method:

Blend cashews & coconut oil together on high until it turns into cashew butter.

Add coconut butter & pitted dates and blend on high until mixture is nice and creamy – this will be your white chocolate mixture.

Pour chocolate mixture out onto parchment paper in a baking dish or plate and spread it out until it’s around ½cm – 1cm thick.

Place raspberries in blender and blend until you have the texture of a thick/chunky jam.

Pour onto chocolate mixture and swirl through.

Place chocolate in freezer for a minimum of 1 hour.

Enjoy!

Support your liver, build your blood & purify your body with beetroot!

September 7, 2017

Have you ever tasted a freshly harvested beetroot? Or pulled one from the soil that you grew yourself?

If you haven’t…you’re missing out! See, they’re not only easy to grow (I’ll show you how in a minute!)…but beets are some of the most healing foods you can get your hands on & in fact, we try and include them in our daily lives as much as possible.

When I first started on my health journey – one of the first things that I wanted to ‘fix up’ A-SAP was my non-existent period (which thankfully now happens to be a ‘textbook perfect’ period every month)

Now in Traditional Chinese medicine – beetroots are seen as a blood building food. According to TCM, blood deficiency can not only lead to a light or absent period, but also poor vision, exhaustion, poor memory & dry skin & hair. And beautiful beetroots are said to help rebuild the blood

Beetroot isn’t just a powerful blood builder though, it also packs some other amazing health benefits too…

1. They help your liver to detoxify.

Beetroot helps the detox process by stimulating glutathione production. Glutathione is one of the most important antioxidants in the body & is crucial for removing toxins & heavy metals.

2. They lower blood pressure.

Beetroot contains nitrate, a compound that’s converted into nitric oxide by the bacteria in your mouth. Nitric oxide helps to relax your arteries, allowing the blood to flow easier throughout the body – however rinsing with mouthwash or chewing gum can damage the good bacteria in your mouth & stop this conversion from happening!

3. They help build muscle & improve stamina.

Studies have shown beetroot is able to help improve muscle capacity & even stamina.

4. They contain some mighty powerful antioxidants.

Betalains are a class of phytonutrients found in beetroots which can help to fight inflammation & cancer. They also contain lutein & zeaxanthin, which are crucial for eye health.

5. They’re high in Manganese.

Beetroots are a great source of manganese, a very important but under-appreciated mineral. It’s important for gut health, bone structure & energy production.
N.B – Glyphosate – the most commonly used herbicide in the world – actually binds to manganese & stops it from being absorbed. So there’s a good chance that you could be missing out by eating conventional foods that’ve been treated with glyphosate. Please try to choose organic or grow your own if you can!

6. You can eat the greens attached to them!

Beetroot greens are incredibly nutritious, more so than some other leafy greens. They’re an excellent source of vitamin K, C, B vitamins & minerals, especially magnesium.

So why grow your own? And how do you do it?

Well – As I mentioned before, if you’re eating conventional beets you can actually miss out on some of those incredible minerals that you would get with homegrown beets grown in mineral rich soil… crucial for feeling your best day in – day out.

But there’s another awesome reason as well… homegrown beets taste AMAZING. We can NOT go back to buying organic beets from the shop.

See, a lot of the time the root is overgrown which can cause lack in flavour, & the leaves are usually cut off as well – Not ideal!

The other thing about store bought veggies in general…is that they’ve often been sitting on the shelf for a couple of days…sometimes longer.

And the thing is – as soon as plants are harvested, they start to lose nutrients – for example, spinach loses up to 90% of its vitamin C content in the first 24 hours!

So you really want to be eating your greens & veggies as close to the harvest as possible to make sure you’re getting as much of that awesome nutrition as possible.

On that note – let’s take a look at how to grow your own beetroots!

First off, it’s good to note that when growing root veggies like beetroot, it’s best to plant them as seeds, as root vegetables generally don’t like having their roots disturbed which can happen when you move seedlings from a punnet to your soil.

However – in saying that – when you’re moving seedlings into a very healthy, nutrient rich soil, you don’t generally encounter too many issues – we never have!

1. Push seeds into soil (if climate permits!) 20cms apart, cover lightly with a bit of loose soil & water with a light spray – making sure your soil remains moist at ALL times. The soil MUST be moist for the seeds to germinate. Alternatively, plant beetroots seedlings 20cm apart.

2. Water with seaweed when true leaves emerge OR straight away if you have planted from seedling.

3. Harvest the leaves while you wait for the root to grow, just make sure to leave around 4 leaves on the plant at all times

4. You can harvest the root as a baby beet a little earlier on, or let it grow a bit bigger – But don’t let it get too big as they become tough & lose flavour. Rule of thumb – Don’t let it grow bigger then your fist.

Beetroot Pro Tip: Push the mulch away so you can see the diameter of the root – if you’re happy with the size, pull! If not, leave it for a little longer.

And there you have it! Hopefully you’re inspired to start growing your own beautiful beetroot – or at least get more on your plate if you aren’t already.

Crystal x

Our Top 7 Herbs to Reduce Stress

August 17, 2017

Stress… I truly believe this one is a struggle for you, for me… and for most people living in this day & age!

Isn’t it funny that these days, the most common answer to the question “How have you been?” is generally “busy”… Rather than “Good” or even “Awesome”! (I try to answer that way as often as I can!)

But the point is… we’re all so busy & so wound up…

“OH CRAP I overslept”… “I’m running late to pick up the kids”… “I have to prepare everyone’s lunches”… “Is this traffic for real?” …”Where’s my phone??!!”

You’ve been in at least one or possibly more of these situations, right? If you haven’t, you desperately deserve some kind of award!

But the thing about each of these scenarios… is that your body sees them ALL as stress.

Now don’t get me wrong, stress isn’t necessarily a bad thing, in fact we relied on our stress response to keep us alive & out of harm’s way for thousands of years!

Here’s how: You’re walking along when all of a sudden, a tiger jumps out at you. Your body recognises the threat, knows your life is in danger so it starts pumping out adrenaline to get you into fight or flight mode.

This process diverts the blood away from any ‘non-essential’ functions – like digestion for example – & sends it to your arms & legs, prepping you to either run or fight for your life.

Then your body dumps a load of sugar into your blood to give a burst of energy to help you get away, sending your blood sugar sky rocketing which triggers the production of insulin (your fat storage hormone) to remove the sugar from your blood as too much sugar in the blood is toxic!

All that happens very quickly in order to get you out of a stressful situation & when this happens only every once in a while…it’s not so bad.

The big problem is today, especially in the western world – most of us live in a state of constant stress, going through this loop on a regular basis… day after day.

Maybe it’s a phone call from a private number… or an email from your boss… or some unexpected traffic… or basically anything that you weren’t expecting that sends your mind & your heart racing.

This chronic stress can have seriously damaging effects on your health. In addition to your digestion it affects your immune system, reproductive system, causes weight gain & actually speeds up the ageing process.

The good news is that there are a number of remedies out there to help with stress…& of course our favourite is with herbs!

There are lots of herbs out there that act as adaptogens…meaning they actually help your body to better deal with stress, & nerves.

Here are our top 7:

1. Tulsi (Holy Basil)

Tulsi is not only one of the most powerful anti-stress herbs ever, it also helps your body to detox chemicals & toxins, keeps your skin clear & keeps colds & flus at bay!

Basil thrives in warm weather & won’t grow in the cold. It’s usually ready to harvest in 2 months.

2. Ashwagandha

The roots of Ashwagandha has been used in Ayurvedic medicine for over 2000 years because of its powerful stress relieving properties. It also supports adrenal gland function, which can help with adrenal fatigue & chronic stress.

Ashwagandha root is ready to harvest in about 6 months & prefers warmer temperatures with full sun.

3. Passionflower

7 Top Herbs for Stress - Passion Flower

Passion Flower is used to help calm the nerves, treat anxiety & is often mixed with lemon balm & used to make a natural sedative. On top of reducing anxiety, Passion Flower also helps you to get to sleep & reduces inflammation.

Most varieties of Passion Flower hate frost & grow best in warm weather. They need to be kept well-watered especially during those hot days.

4. Ginseng

Ginseng is probably the most well known adaptogen in the world & studies have shown ginseng root’s incredible ability to reduce stress. It can also help to improve mood & your ability to focus.

If you plan on growing your own ginseng remember to be patient as it needs around 5-6 years before you can harvest! It grows best in cool temperate climates.

5. Lemon Balm

7 Top Herbs for Stress - Lemon Balm

Lemon Balm is a member of the mint family & has been used for hundreds of years to naturally reduce stress, anxiety & improve memory. It can also bring on a more restful sleep & help the body to produce 2 incredibly important antioxidants: Glutathione & superoxide dismutase, which protect the body from oxidative stress, DNA damage & help with detoxification.

Lemon Balm is an easy to grow herb & spreads like wildfire. It’s a cool weather perennial & grows best in partial shade in temperate & sub-tropical areas.

6. Lavender

7 Top Herbs for Stress - Lavender

Lavender is great for helping you to relax & to deal with day to day stress. As a little bonus, it can also bring relief from headaches.

Make sure you plant your Lavender in full sun, if it doesn’t get enough it will actually bend towards the sun to try & get more light! Keep it well watered but don’t let it get soggy.

7. Chamomile

7 Top Herbs for Stress - Chamomile

Chamomile is another herb with a long history of medicinal use. It’s used to reduce anxiety & calm the nerves. It’s also used to give relief to children who are going through teething.

Chamomile grows best in temperate climates & doesn’t do well in heat. It thrives in full sun to part shade.

Now while they’re some of our favourites, herbs aren’t the only way reduce stress.

Here are some other things you can do to help with stress that we try to incorporate into our daily lives:

– Meditation/mindfulness practice – just 10-20 minutes a day can make a big difference!

– Exercise – Yoga is great & we also take the dogs out for a 40 minute walk every morning, this is also good for when we need to clear our heads at the end of a stressful day!

– Eating a nutrient dense, organic whole food diet!

– Mindful eating – Chewing your food slowly in order to support your digestive system & allow your body to better absorb the nutrients.

– Diaphragmatic breathing…this one is HUGE – See, breathing is the only way to get your body out of fight or flight mode & into rest & digest mode. A state where your body is able to focus on tasks other than just keeping you alive where it does things like repairing damage to the body & digesting & absorbing your food. Simply taking a couple of minutes to take 5 deep, conscious breathes, really engaging your diaphragm, in the morning…or in the evening…or whenever you feel stressed throughout the day – can make a world of difference!

I hope this list of herbs & other quick tips help you to cut back on the stress in your life!

Have an amazing (stress-free) day, speak soon!

Anth

Healthy Cheese & Chive Dip

August 10, 2017

Back in the day, my go to dip was always Cheese & Chive.

Every weekend…

And in fact most weekdays after work too!

Of course when we decided to only eat real food, the dip was thankfully out!

And I say thankfully because take a look at the ingredients…

Milk, Cream, Milk Solids, Salt, Vegetable Gum (410), Food Acid (270), Skim Milk, Canola Oil, Water, Mustard Seeds, Sugar, Food Acid (260), Onion, Chive (0.3%), Food Acid (330), Preservatives (202, 211).

So whilst the fact that there’s .3% of chives in the cheese & chive dip is quite funny… the ingredients are bloody appalling!

Cue in our HEALTHY cheese & chive dip!

Sugar free. Gluten Free. Dairy Free…. And actually good for you!

Have a look…

Cashews: Cashews are an awesome source of healthy fats & protein + they’re rich in a number of essential minerals including copper which promotes healthy brain function & helps collagen production.

Chives: Chives are packed with vitamin K which is crucial for bone structure & healthy blood flow. They’re also a great source of vitamin A, C & sulfur – a very important but overlooked mineral that plays a vital role in detoxification!

Spring Onion: Spring onions are rich in fibre which helps keep your gut healthy & your bowels clear. They’re also a great source of vitamin C, K & A + being a member of the allium family, they also contain sulfur.

Garlic: Garlic is a great source of manganese & vitamin B6. It also contains a number of sulphur containing compounds that do amazing things for our immune system, cardiovascular system, endocrine system & liver function. Crush or mince your garlic a few minutes before you cook it for an enhanced effect.

Pink Salt: Pink salt is an incredibly pure form of salt & contains between 60 & 84 minerals. It also helps with digestion & respiratory issues.

Gelatin: Grass fed Gelatin supports your gut lining & digestion. It helps with joint pain & has even been shown in studies to help people who have trouble with both daytime drowsiness & with falling asleep at night.

Not too shabby hey?

Alright so before we start – let me give you some notes.

* Apple cider vinegar gives it a really nice cheesy flavour – however you can also substitute with coconut vinegar

* We use 1 tsp. of gelatin in this recipe as we like our dip quite thick, but if you want it a little thinner, only use ½ tsp.

* You can omit the gelatin altogether, however I find that the dip binds together a lot better and has a much better consistency with the gelatin.

* I’ve put down 6 cloves of garlic, but if you don’t like a strong garlic taste – use less cloves…. Although I’m yet to meet someone who doesn’t like a strong garlic taste!

Ok – with all of that said… let’s get to the recipe!

Ingredients

2 Tbsp. Organic Apple Cider Vinegar
6 Garlic Cloves, peeled
1 Cup Cashews
1/2 tsp. Gelatin (We have used 1 tsp. as we like a thick dip!)
2 BIG pinches of pink salt
1/4 Cup Filtered water
1 Heaped tbsp fresh finely chopped Chives (we have used Garlic Chives)
1 Spring Onion, finely chopped

Method

1. Place all ingredients except Spring Onion & Chives into a high speed blender & blend on high until smooth.

2. Refrigerate overnight to thicken up as per photo below.

3. Mix in Spring Onion & Chives with a spoon.

4. Serve with mixed veggies or seed crackers & enjoy!

Creamy mushroom & pumpkin pasta…made entirely out of wholefoods!

July 20, 2017

Here it is – my creamy mushroom & pumpkin pasta…

My all time favourite dinner!

Not only because it tastes amazing… but also because I never thought it was possible to have a creamy, insanely delicious pasta that was actually incredibly healthy.

See, before I switched to an organic diet of wholefoods, creamy pasta was my weakness.

I literally had it every weekend… & whenever we would go out to eat… & really – whenever I could get my hands on it!

Of course that creamy pasta was filled with refined, gluten laden wheat pasta & pasteurised cows dairy… 2 things that my body REALLY didn’t appreciate it.

In fact whenever I finished my pasta I literally used to look pregnant – I would laugh about it at the time… but by golly i’m glad those bloating days are over!

Okay… so whats so good about this pasta then?

Well it’s entirely made out of whole foods 🙂 No refined or pasteurised anything in sight 🙂

Here are the star ingredients:

Mushrooms: Mushrooms are a great source of B vitamins which help you to break down & draw energy from your food. They also help mental performance, treat acne & help you to deal with stress.

Pumpkin: Pumpkin is a great source of vitamin A & vitamin C which are important for your eyesight, healthy skin & a strong immune system.

Zucchini: Zucchini is packed with vitamin C, B vitamins & potassium which lowers blood pressure & regulates your heart rate. It also contains Pectin – a type of fibre that reduces inflammation & helps to maintain the health of your arteries.

Silverbeet: Silverbeet is a very rich source of vitamin K which helps with wound healing & bone strength, it’s also a good source of vitamin C & is high in antioxidants which help regulate blood sugar, prevent diabetes, reduce inflammation & even combat cancer cells.

Not too shabby hey 🙂

Alright – on to the recipe!

Creamy Mushroom & Pumpkin Pasta | Serves 4

Ingredients:

2 Onions, diced

3 Zucchinis

4 Cups Pumpkin, diced

4 Cups Mushrooms, cut into large slices or left whole if preferred

1 small bunch of silverbeet leaves, stalks removed, roughly chopped

4-6 chilies, finely diced

3-4 Chicken breasts, sliced

4 sprigs of rosemary

1 tbsp Coconut Oil.

Cream Sauce

3/4 Can Coconut Cream

1/2 Cup Cashews

6 Garlic Cloves

1 Egg

2 big pinches of Pink Salt

2 big pinches of Peppercorns

Method:

Preheat oven to 200C and roast pumpkin until tender & crispy

Whilst pumpkin is roasting, place a pan on medium heat & melt coconut oil. Add onion to pan & cook for around 5 minutes, preferably with a lid on.

Add chicken & cook for a few more minutes.

Using a spiralising tool (we use the Baccarat Pete Evans Spiraliser), spiralise zuchhini into pasta.

When the chicken has whitened up but hasn’t cooked through yet, add mushrooms, silverbeet, rosemary & zucchini pasta.

Leave to cook a little longer whilst you make the sauce.

Place all ingredients for sauce into a highspeed blender (we use a vitamix) and blend on high until smooth & creamy.

Now add sauce to pan

Remove roast pumpkin from oven and add to the pan with your pasta & sauce.

Toss all ingredients so everything is nicely covered with the sauce and leave to cook for a few more minutes until sauce starts bubbling.

Serve up in beautiful bowls and drizzle olive oil over the top if desired.

Enjoy your pasta!

Sugar Free Cinnamon Pie Smoothie

July 13, 2017

We all know someone who loves to add as many leafy greens as possible to their smoothie right?

This is Crystal.

If it’s good for you, she’ll add it in. Doesn’t matter what it tastes like.

Me though…

I’m not a fan unless it comes with a whole heap of blueberries… or grapes… or apples… or anything that will help combat that bitter taste & turn it into a sweet & delicious ‘desert’ style drink!

And even though – when I changed my diet to Organic Wholefoods instead of sugar laden processed ‘crap’ – my palette changed pretty quickly to be able to handle a lot more bitter & a lot less sweet… I still LOVE sweet smoothies.

But…

Because we try to have a diet very low in natural sugars (because at the end of the day, natural sugar is still sugar!)… Sweet smoothies haven’t really been on the cards for a while.

We don’t do rice malt syrup, maple syrup or coconut nectar. And when it comes to Manuka honey… we have it only on occasions.

Alright – So I needed some kind of sweet smoothie that was LOW in natural sugar & HIGH in nutritional goodness. Could I create this??

YES!

I think I did!

Hello Cinnamon Pie smoothie!

Now this smoothie is super simple, contains only 7 ingredients + tastes awesome.

I’ve been having it most days now & it’s been keeping me nice & nourished… WITHOUT any yuck sugar crashes.

Okay – so here are the 7 ingredients:

First – Coconut Cream. This is the base to all of my smoothies. Coconut Cream is an awesome source of Medium Chain Triglycerides which is a type of fat that get used by the body immediately rather than being stored as fat for later use… meaning it’s an awesome source of energy for your body, helps you to stay fuller for longer + helps you burn fat.

Second – Cinnamon. I only use 1 tsp of Cinnamon Powder but the flavour is super strong! Cinnamon is loaded with antioxidants, increases insulin sensitivity, reduces inflammation & helps fight off bacterial & fungal infections.

Third – Hydrolysed Collagen. Now, this is optional (because it’s not vegetarian) but I personally never have a smoothie without it. Collagen is the largest protein in the body & it helps to strengthen skin, muscles, joints, bones, connective tissue & organs. It’s awesome for your hair & any wrinkles. You produce less & less of your own collagen once you reach 25 years old, so as far as I’m concerned it’s an extremely important supplement that everyone over 25 should be taking. We get ours from Great Lakes, a high quality US based brand which you can get on iHerb. (It’s the green tube – not the red one!)

Fourth – Stevia. This is what makes the smoothie sweet. Stevia is an awesome alternative to other sweeteners. Why? Because it’s been shown to lower blood sugar levels, increase insulin sensitivity & improve cholesterol levels. Now in saying that – I know that there are some stevia products out there that are crap. So if you’re purchasing the powder, please look for pure organic stevia powder. Don’t get anything with any fillers or other ingredients. We grow our stevia (It’s just a green, ordinary looking plant), we dry the leaves & we turn it into powder. Now when it comes to Stevia you only have to use a TINY bit. This recipe calls for 1 tsp but you can use less if you want.

Fifth – Cashews. Cashews make this smoothie extra creamy. Cashews are an awesome source of healthy fats & protein + they’re rich in a number of essential minerals including copper which promotes healthy brain function & helps collagen production.

Sixth – Celtic Sea Salt. Only a pinch is used which I find makes the taste perfectly balanced. Celtic Sea Salt is packed with around 60 trace minerals. It helps to balance fluid levels in the body, aids in the production of hydrochloric acid which you need to digest your food & it promotes healthy brain, muscle & nerve function.

And lastly – Psyllium Husk. Psyllium Husk is a fibre that acts as a natural laxative & can help with constipation, diarrhoea & IBS. It’s also a prebiotic, so it feeds & promotes the growth of your super important gut microbes.

Now Psyllium Husk WILL make the smoothie go slightly thicker. I love thick smoothies – but if you leave this smoothie out for a few hours before you drink it, it will thicken up quite a lot. So in my opinion, drink the smoothie as soon as you’ve made it. If you’re making it at night time for you to have the next morning – you might want to leave the Psyllium Husk out.

Okay – shut up Anth…Let’s get to the recipe already!

Ingredients

1 can Coconut Cream
1 tsp. Cinnamon
1 tsp. Stevia Powder
1/4 cup Cashews
1 tbsp. Psyllium Husk
Pinch of Celtic Sea Salt
2 tbsp. Hydrolysed Collagen

Method

Throw all ingredients into a high speed blender.
Blend on high until smooth & creamy.
Enjoy your smoothie!

Turmeric & Chili Latte

July 6, 2017

Is there anything better than sipping a nice warm latte on a frosty, rainy Melbourne afternoon?

Luckily for me – there is!

Because along with conventional & processed foods, sugar & gluten – coffee was another thing that I gave the flick to a few good years ago.

It didn’t stop me from wanting a nice warm drink in a big tall cup that I could slowly sip whilst the rain fell down though…

Cue in the Turmeric & Chili Latte! 😉

Caffeine free… FULL of nutritional goodness + it tastes amazing.

Tick, tick & another big tick!

Turmeric Lattes are pretty popular these days… probably because of those points I just mentioned – they’re also super versatile & many different superfoods can be thrown in for additional health benefits…

Coconut oil… Reishi… Astragalus… there are heaps of things you can keep adding to keep increasing the nutritional goodness…

For me though – I have one set recipe that I like to stick with.

It contains just the right amount of spice & sweetness… an awesome amount of nutritional goodness + that one ingredient that can sometimes be overlooked in turmeric lattes even though it’s needed to make those amazing benefits of turmeric available to you in the first place!

Here’s what I use & why it’s important…

Chili – Chili is a great source of vitamin A + C, reduces pain & inflammation + reduces your risk of coronary heart disease.

Turmeric – Turmeric not only increases insulin sensitivity, improves brain function & helps to prevent muscle degeneration – It also reduces inflammation & helps your immune system fight off bad bacteria. Turmeric can also help your liver with the detox phases as well as lower oestrogen in your body!

Coconut Milk – Coconut Milk is a great source of Medium Chain Triglycerides. MCT’s are a type of fat that get used by the body immediately rather than being stored as fat for later use, so it’s a great source of energy for your body & even helps you to burn fat!

Cinnamon – Cinnamon is rich in antioxidants, increases insulin sensitvity, reduces inflammation & helps fight off bacterial & fungal infections.

Manuka Honey – Manuka Honey has an incredible nutritional profile & strong antibacterial properties.

Black Pepper – Here it is – that one ingredient I was talking about! Black pepper not only improves digestion…. but it also increases the bioavailability of Curcumin – the compoud in Turmeric that’s responsible for all of those amazing health benefits I mentioned before! In short – whenever you are using Turmeric – always make sure to add black pepper!

Pretty cool hey?

Alright – let’s get to the recipe 🙂

CHILI & TURMERIC LATTE
Serves 2

Ingredients

2 Cups Coconut Milk
1 thumb size piece of Turmeric (or 1 tbsp. Turmeric Powder)
2 small Chilies
1 Pinch of Black Pepper
1 tsp. Cinnamon
1 tsp. Manuka Honey

Method

Put all ingredients into a high speed blender & blend on high until smooth.

Pour into small saucepan & heat on a low heat until warm.

Pour into a mug & enjoy your latte!

The little known mineral that improves fertility, enhances energy & keeps your skin & hair strong

June 22, 2017

When you think of minerals that you might need to ‘up the ante’ on – It’s probably along the lines of Magnesium, Zinc, Iron…. Or maybe Selenium, yes?

But have you ever considered that you might be low in Manganese too?

Even though research indicates that a third of the North American population isn’t getting adequate amounts – There’s a pretty good chance that you’ve never considered it, because it’s not talked about anywhere near as much magnesium, selenium or zinc! But – just like the latter – Manganese is also an essential mineral that you don’t want to be without.

Funnily enough – If you’re supplementing with high levels of Zinc – this can actually lead to low Manganese levels… but we’ll get to that in a minute.

For now – let’s take a look at what Manganese actually does, what can happen if you have low levels of Manganese + the awesome health benefits that this little mineral is responsible for.

What is Manganese?

Manganese is an essential trace mineral that’s mainly located in the bones, liver, kidney, pancreas & mitochondria (the powerhouses of your cells).

It’s important for several antioxidant & enzymatic functions & plays a major role in many processes in the body including reproduction, energy production, immune function, carbohydrate metabolism & bone development.

Manganese is also important for healthy brain function, nervous system function & calcium absorption.

The main health benefits of manganese:

– Keeps your hair strong, your skin healthy & speeds up wound healing
Manganese plays a crucial role in the production of collagen in your body. Collagen is a hugely important protein that improves elasticity of your skin (very important for keeping those wrinkles away!) & strengthens your hair & nails. It becomes even more important with age, as once you hit 25, you start to produce less & less collagen.

– Produces & maintains muscle mass, joint health & bone strength
Manganese helps your body to produce & maintain lean muscle mass, which is important for functional health especially as we age. Through collagen production, it also keeps your joints from becoming stiff & your bones, ligaments & connective tissue strong. Very helpful if you enjoy a morning run!

– Helps digestion & energy production
When you eat & digest your food, manganese helps your body to properly absorb the nutrients from your food & convert it into usable energy. This is so important for getting the most out of your food & for having the energy to get through the day without getting wiped out.

– Helps with reproduction & hormone regulation
Manganese can help increase fertility, maintain a healthy reproductive system & is important for healthy growth in children. Manganese also promotes healthy thyroid function.

– Helps with the production & function of Antioxidants & Enzymes
Your body needs manganese to be able to produce manganese superoxide dismutase – a very important antioxidant that helps to protect your mitochondria from damage. Mitochondria are the powerhouses of your cells & they are so incredibly important, because they make it possible for your body to produce energy – which you cannot survive without! Manganese also helps the body to produce digestive enzymes, & promotes healthy immune system function.

The Symptoms of low manganese levels:

– Loss of hair colour

– Weak hair & nails

– Chronic fatigue syndrome

– Anemia

– Loss of hearing

– Poor digestion

– Weak bones or osteoporosis

– Getting sick a lot (due to poor immune function)

– Hormonal imbalances

Are you at risk?

So now that you know what a powerhouse mineral Manganese actually is – The question is – What can cause you to have low levels?

Most commonly, it’s either because of poor gut health (when you suffer from dysbiosis – meaning that you have more ‘bad bugs’ than you do ‘good bugs’ – your unable to absorb minerals properly!) – OR – because you’re consuming foods grown in poor quality soils (If the minerals aren’t in the soil to begin with – like much of the soil that conventional food is grown in – then the plants can’t absorb that nutrition).

It could also be a result of the contraceptive Pill (which can interfere with manganese absorption) or high zinc supplementation (especially significant for those with Pyroluria who are generally required to take high doses) as high amounts of zinc in the body can drive down your manganese levels. Excess sweating or a low-calorie diet can also put you at risk of a manganese deficiency.

How to get back on the Manganese train?

Luckily, there are many beautiful foods you can consume to get your Manganese levels back up again – as long as they’re grown organically in quality soil of course.

Dietary Sources of Manganese

– Spinach

– Mustard Greens

– Kale

– Chard

– Collard Greens

– Turnip greens

– Dandelion Greens

– Basil

– Turmeric

– Garlic

– Activated Pumpkin Seeds

– Activated Macadamia nuts

– Activated Hazelnuts

– Activated Pecans

On a side note, some wholefoods – like those high in phytic acid – can actually inhibit manganese absorption…

Here are the main culprits:

– Soy products

– Legumes

– Grains

– Nuts that AREN’T activated!

Even though minor Manganese deficiencies can usually be improved with food, if you find that you have very low levels & need to supplement, we recommend the supplement “Thorne Research, Manganese Bisglycinate” – however you should always check with your health professional & have your levels tested before supplementing!

So that’s a wrap!

I hope you enjoyed this mineral spotlight & if you think that anyone else might benefit from it, I’d love you to pass it on!

BIG love! A x

Our Top 6 Herbs for Sleep

June 15, 2017

Sleep…I think we can both agree that it’s pretty important, yes?

But did you know it’s actually vital to pretty much every function of the human body?

In fact, getting a good night’s sleep is one of the most important things you can do for your health!

And for the lucky few… dosing off as soon as your head hits the pillow & sleeping all the way through to the bright & sunny morning is a walk in the park.

For many though – It’s a march through hell with so many sheep piling up that you’ve lost your count…In short – scatter brain, toilet breaks & multiple alarm snoozes.

Now research indicates that we actually need between 7-9 hours of solid sleep per night.

But lack of sleep doesn’t just give you the energy levels of a gold fish or a fuse so short it’s about to become invisible.

It affects your memory, your immune system, your physical performance, your emotions, your mood & your hormones.

You’re also compromising your body’s ability to undertake the all-important ‘rest & repair’ process, which is what helps it to recover from the damage sustained throughout the day.

Yep – It’s that Important!

So if you’re not part of those lucky few who can drift off into a peaceful sleep at the click of a finger (I’m yet to meet someone like this by the way – let me know if you come across anyone!) there are a number of things you can start doing to reclaim your shuteye, feel rejuvenated in the morning – & the biggie – actually want to get out of bed!

Our favourite is to use herbs.

Specifically – 6 medicinal herbs that have been used throughout the ages for their ability to reduce stress, calm the mind & most importantly, bring on a restful, restorative sleep.

You can also grow these herbs yourself – which not only keeps costs down… but also gives you access to them 24/7… win win!

So here they are…

Our top 6 sleep promoting herbs you can grow yourself!

1. Lemon Balm

Lemon Balm is a member of the mint family & has been used for hundreds of years to naturally bring on sleep. More recent studies have confirmed its ability to not only promote restful sleep, but to reduce stress, anxiety & improve memory. Lemon balm also helps the body to produce 2 incredibly important antioxidants: Glutathione & superoxide dismutase, which protect the body from oxidative stress & DNA damage.

Lemon Balm is an easy to grow herb & spreads like wildfire. It’s a cool weather perennial & grows best in partial shade in temperate & sub-tropic areas.

2. Lavender

Lavender is great for helping you relax, de-stress & of course – get a good night’s sleep! As a little bonus it can also bring relief from headaches.

Make sure you plant your Lavender in full sun, if it doesn’t get enough it will actually bend towards the sun to try & get more light! It doesn’t like soggy soil & can tolerate some drought.

3. Chamomile

Chamomile is another herb with a long history of medicinal use. It’s used to treat insomnia, bring on restful sleep, reduce anxiety & calm the nerves. It’s also used to give relief to children who are going through teething.

Chamomile grows best in temperate climates & doesn’t do well in heat. It thrives in full sun to part shade.

4. Catnip

Catnip is a herb with sedative properties & is used as a relaxant to bring on sleep. It provides relief from insomnia as well as headaches, anxiety & stress. It can also help with menstrual cramps.

Catnip is a perennial herb that grows best in warm or temperate climates in part shade. It won’t do well in frost.

5. Valerian

Valerian has been used for thousands of years to help people with sleep issues. It’s often combined with Lemon Balm as a natural remedy against insomnia. It also brings relief from stress, anxiety & high blood pressure.

The root of Valerian is the most powerful so this can be pulled up, chopped & dried (in a dehydrator). You can also use the leaves for a less potent version.

6. Passion Flower

Passion Flower is often mixed with valerian root & lemon balm & used to make a natural sedative. On top of helping you get to sleep, Passion Flower also reduces anxiety & inflammation.

Most varieties of Passion Flower hate frost & grow best in warm weather. They need to be kept well-watered especially during those hot days.

All of these herbs can be used together to make an incredibly potent, fresh herbal tea. Alternatively you can just use one! And even though it’s all completely natural – I always recommend starting with small amounts to see how your body reacts to it.

Other things you can try to promote quality sleep

No bright lights!

Aim to switch them off a MINIMUM of 1 hour before you go to bed (2 hours is ideal) & replace them with Himalayan salt lamps. Artificial light destroys your melatonin, a hormone your body produces throughout the day to get you ready for sleep that night.

No screen time before bed!

Yep – on top of no bright lights – no screen time. The light from your phone/TV/Computer unfortunately does the same thing as those bright lights you just switched off – PLUS if you already struggle from ‘scatter brain’ – taking your phone to bed is going to give you the opposite effect of calmly dosing off!

No big late-night meals!

It’s important to let your body digest your food well before you hit the hay! Try to make your last meal of the day 2 hours before bedtime!

Take a high-quality magnesium supplement!

Lousy sleep can actually be related to low magnesium levels. And unfortuantely most people today have a magnesium deficiency (you can read more about that here!) – We recommend the supplement brand Thorne Research (absolutely no affiliation – we just love their quality!) & they make a great magnesium threonate supplement. You can find it on iherb.com

Try Bioblends ‘Sleep Restore’.

Bioblends is a line of supplements created by our amazing & incredibly knowledgeable ‘health-encyclopedia-in-human-version’ friend Dr Libby. All of the bioblends supplements are made from only organic wholefood sources & Sleep Restore is a combination of some incredible herbs (including a few of our top 6 listed above!) all packed together in a little capsule! It’s the first thing we pack when travelling & always works a treat! You can find them at bioblends.co.nz
Make your sleep a priority.

Okay – this seems pretty obvious doesn’t it? But come on – how many times have you said to yourself “Just one more email…” or “Just one more episode…” or “I’ll just have a quick scroll through facebook”….1 hour later! If you can – set yourself a bedtime (ideally before 10.30pm) & try to stick to it as much as possible. It really is worth it.

I hope these 6 incredible herbs + this little list of extras gives you the sleep you need to be your amazing awesome self! In fact I hope it makes you part of those lucky walk-in-the-park few so you can wake up feeling your best every day!

Here’s to amazing sleep & awesome health!

Crystal x

< 4 / 5 >

HEALTHY & DELICIOUS CARROT CAKE MUFFINS

Ingredients

Method

Scalloped Notatoes

Raspberry & White Chocolate Bark

Ingredients:

Method:

1. Tulsi (Holy Basil)

2. Ashwagandha

3. Passionflower

4. Ginseng

5. Lemon Balm

6. Lavender

7. Chamomile

Ingredients

Method

Creamy Mushroom & Pumpkin Pasta | Serves 4

Ingredients:

Method:

Ingredients

Method

CHILI & TURMERIC LATTE Serves 2

Method

What is Manganese?

The main health benefits of manganese:

The Symptoms of low manganese levels:

Are you at risk?

How to get back on the Manganese train?

CONNECT WITH US

CHILI & TURMERIC LATTE
Serves 2