Browsing Tag

healthy food

Best Broccoli Soup! Easy, Affordable, Delicious

September 22, 2017
Happy first day of Fall 
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This easy peasy broccoli soup would have to be one of my all-time favourite fall recipes to make when Friday rocks around and the hunger pangs start to kick in 
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A private client of mine fills one-half of her freezer with this soup during the colder months! She takes it to work to reheat during days she has no time to prep lunch, + she also adds my plant-based 'meat'balls to it during nights when she has no time to cook.
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It's been a BIG couple of weeks for @benjaminshinestudio and I  All super rewarding, uplifting and exciting stuff, but also slightly exhausting...
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Which is why I just cooked up a big ol' batch of this green goodness to see us through the many days and nights ahead when all we want is optimal nourishment and deliciousness minus all effort.
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I'll add in extra bits and pieces every now and then to change things up - different gluten-free, gut-friendly pastas, grass-fed/pasture-raised proteins, sauteed tofu or tempeh and even just more veggies (steamed, chunky broccoli or pumpkin tastes SO good, as does spiralised veggies noodles like daikon or zucchini!).
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However you choose to enjoy this dish, rest assure it's filled with lots of great plant protein and essential nutrients for your beautiful body which much be nourished daily to support your longterm wellness.
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YOU NEED:
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1/4 - 1/2 cup organic coconut cream. 1/2 cup = nice n' creamy
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1 large garlic clove, minced 10 mins before to increase health benefits
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1 large leek, chopped
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2 medium heads of broccoli including the ends, chopped
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4 cups vegetable stock or bone broth
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2 tbs extra virgin olive oil for sauteeing
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YOU DO:
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✨Saute garlic and leek in a saucepan in oil until leek softens. Add chopped broccoli and stock/bone broth. Cover and simmer for about 30 mins until broccoli is tender.
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✨Carefully transfer to a blender or food processor and blend until very smooth.
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✨Taste and adjust consistency or seasoning if needed, then reheat if necessary to serve immediately, or freeze in BPA-free plastic containers (leaving about an inch at the top to allow for liquid expansion) for 3-6 months.
Happy first day of Fall! This easy peasy broccoli soup would have to be one of my all-time favourite fall recipes to make when Friday rocks around and the hunger pangs start to kick in. A private client of mine fills one-half of her freezer with this soup during the colder months! She takes it to work to reheat during days she has no time to prep lunch, + she also adds my plant-based ‘meat’balls to it during nights when she has no time to cook.

It’s been a BIG couple of weeks for mt beloved and I – all super rewarding, uplifting and exciting stuff, but also slightly exhausting… Which is why I just Continue Reading…

Uncategorised

Super Vegetable Soup

September 6, 2017
Sharing my super soup recipe today because I was able to borrow some dehydrating time with a friend who invited me over to teach her how to use her new dehydrator!
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Needless to say, we dehydrated everything but the kitchen sink and it was MUCH fun! 
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Although I don't advocate eating lots of dehydrated foods (you really need to eat whole foods to reap maximum health-supportive benefits) I do support dehydrating real foods to take with you when on the go
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If you've been following me for a while, you know I choose not to eat solid food during flights - instead, I drink copious amounts of water & herbal teas to keep my gut garden hydrated and happy.
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When I land, I fuel my body with food that digests easily, like this yumtastic dehydrated veggie soup pictured.
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This bundle of goodness is my fav 'go to' when I travel. I change it up each time by adding different veggies, organically-grown rice or quinoa + lots of sensational gut-supportive spices.
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Today, I dehydrated:
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✨1 cup each of locally grown & chopped cauliflower, broccoli, potatoes, brown onions & red peppers. I mixed them together, then scooped 1.5 cups of this mix.
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I then added:
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✨25g of organically-grown basmati rice
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✨1 tsp each: ground turmeric, cumin, fennel, caraway & mint
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✨1/2 tsp black pepper
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✨Pinch of sea salt
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I pack this in the coolest BPA-free travel pouch (more info to come next post) that I can easily add boiling water to if there are no bowls around.
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Once water is added, the veggies expand, the rice cooks & the spices work their flavourful, digestive magic - always such a treat to eat 
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My main msg to you today? Try something a little 'left of centre' every now & then!
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Get creative & don't let traveling create anxiety over what to pack & eat, because as you can see, it's actually quite easy!
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As always, I hope this excites & helps you to think outside the box - remember, health-supportive eating should always be fun! 

Sharing my super soup recipe today because I was able to borrow some dehydrating time with a friend who invited me over to teach her how to use her new dehydrator! Needless to say, we dehydrated everything but the kitchen sink and it was MUCH fun! 

Although I don’t advocate eating lots of Continue Reading…

No-Churn Plant-Based Ice Cream

August 19, 2017
RECIPE BELOW 
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You scream, I scream, we all scream for (no churn, plant-based) ice cream!
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Am I right? ‍♀️
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If you're thinking "yes, yes YES!" then here's one I created for YOU for when temperatures hit an all-time HIGH & you need to keep your cool in a healthy, happy way
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I love this version so much because you can make it without an expensive churner + it's creamy & flavorful without fake flavours, preservatives, additives or colourings 
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Now...with every sweet treat I create & share, bookmark this in your 'every now & then sweet treat' folder vs enjoying it as an 'ice cream/cake for breakfast' kinda situation 
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Although it's filled with real, health-supportive ingredients, it houses lots of healthy fat + real, natural sugars - best factored into a diet filled with non-starchy veg FIRST + a sensible portion of plant &/or organic grass-fed/wild-caught/pasture-raised animal protein - whatever floats your boat!
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No Churn Choc Coco Ice Cream
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You need:
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✨2 x 400g/14oz cans coconut cream, left in fridge overnight
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✨1 cup cacao powder
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✨3/4 cup pitted, organic dates, soaked in boiling water for 15 mins (drain & keep water)
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✨1 cup unlsulphered desiccated coconut
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✨1/2 cup full-fat coconut milk
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OPTIONAL:
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4 x probiotic capsules - use powder, discard the capsules
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1/2 - 1 cup soy-free choc chips, cacao nibs or unsulphered dried fruit
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1/2 cup crushed nuts - soak at least 4 hours & fold in at the end
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You do:
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Place a large mixing bowl (preferably a stainless steel one) in the freezer to chill.
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Blitz dates in food processor, adding 1 tablespoon at a time of its soaking water until you make a thickened paste.
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Remove coconut cream & bowl from fridge. Scoop JUST thickened cream into bowl - save liquid for smoothies, etc. Using electric beaters (or stand mixer) whip until smooth & creamy.
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Add cacao, milk & date paste. Whip until completely combined.
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Transfer to freezer-safe container, freeze o/night. Remove at least 25 minutes before serving. Run an ice cream scoop under boiling hot water before scooping.

You scream, I scream, we all scream for (no churn, plant-based) ice cream!

Am I right? ‍♀️

If you’re thinking “yes, yes YES!” then here’s one I created for YOU for when temperatures hit an all-time HIGH & you need to keep your cool in a healthy, happy way  I love this version so much because you can make it without an expensive

Continue Reading…

Easy Peasy Breakfast Buns

August 15, 2017
Oh happy day! ☀️
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I'm headed out to meet a girlfriend this morning in @centralparknewyork. We're going to take a nature bath, strolling amongst the trees before visiting her local fresh food markets to stock up on some real food provisions 
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Before I head off, breakfast today for me n' my beloved @benjaminshinestudio is toasted chunks of my yummy 'not' cross buns 
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I make these every Easter - they're such a such a fantastic, filling, health-supportive treat you really can enjoy all year 'round (unlike the additive-filled commercial kind that's sold only during Easter time - best AVOIDED like the plague! )
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You want in on this goodness? Be my guest ❤️ Here's the recipe again for you to create, bake and enjoy!
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BEST B'FAST BUNS
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You need:
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✨175g full fat coconut milk
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✨75g organic vegan butter or ghee
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✨10g dried yeast
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✨1/4 cup warm water
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✨1 tsp pure date syrup (I used @thedatelady )
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✨1 flax or chia egg or 1 normal egg
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✨500g gluten free flour mix
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✨70g coconut sugar
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✨1/2 tsp sea salt
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✨50g dried, unsulphured raisins
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✨2 tsp ceylon cinnamon
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✨1 tsp nutmeg
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✨1 tsp allspice
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OPTIONAL add-ins:
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✨50g soy-lecithin-free chocolate chips
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✨75g macadamia nut pieces
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YOU DO:
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Heat milk, add butter and whisk together until melted. Leave to cool.
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Combine yeast, warm water & honey in bowl – whisk to combine, cover with a tea towel and leave for 5-10 mins to become frothy.
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Combine flour, sugar, salt, spices, dried fruit and optional extras. Make a well in the centre, add egg and yeast mixture. Fold together with a wooden spoon. The mixture will be sticky. Cover with a tea towel, leave for an hour to expand.
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Turn out onto a lightly floured bench top and knead – not to knead for 30 secs. Divide into 12 equal pieces and roll into balls. Place dough balls on a lined baking tray and cover again for an hour to rise further.
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Pre-heat oven to 200C/400F and bake for 10-15 mins or until golden brown. If you want white lines across the buns, mix 2 tbs of tapioca flour + 2 tbs water & pipe across the top before placing in the oven OR pipe warmed coconut butter across the buns after baking is complete.

Oh happy day! I’m headed out to meet a girlfriend this morning in @centralparknewyork. We’re going to take a nature bath, strolling amongst the trees before visiting her local fresh food markets to stock up on some real food provisions.

Before I head off, breakfast today for me n’ my beloved @benjaminshinestudio is toasted chunks of my yummy Continue Reading…

Nutrition

Savoury Gluten Free Granola

July 30, 2017
Here's one for the weekend: savoury granola!
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In my opinion, sweet granolas (though UTTERLY delicious) are getting a little yawn-tastic these days...
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Aside from the fact I routinely give my gut a break from sweet-tasting foods first thing in the morning, it's also important to change up what you eat regularly so you don't develop intolerances to foods you love! .
To give your gut a break from all the sweet nut-milk-infused granolas, here's a little savoury treat instead. PERFECT with soup, veggie or bone broths, atop salads or eaten on its own, I've included a range of savoury spices to support optimal digestion. Here's what & why:
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✨Cumin - antiviral, anti-inflammatory, improves digestion, supports bones
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✨Garlic - antibacterial, antifungal, antiviral, lowers blood pressure
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✨Cayenne - anti-inflammatory, improves circulation & metabolism
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✨Ground Coriander - anti-inflammatory, prevents gas, alleviates cramps & gout
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✨Ground Mustard - alleviates congestion, bronchitis, sore throat & arthritis
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✨Garam Masala - heats the body, improves digestion, eases constipation
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Sea Salt - contains magnesium, calcium, potassium, iron, zinc & iodine
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Ground Onion - natural antiseptic, lowers blood pressure, alleviates asthma & colds
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GUT-TASTIC GRANOLA
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You need:
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1.5 cups gluten free oats
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1 cup desiccated coconut
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1/2 cup dried organic raisins
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1/2 cup smashed cashew nuts OR sunflower seeds
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1/4 cup extra virgin olive oil
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1/3 cup ground flax + 1/3 cup water
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1 tspn each: garlic, garam masla, ground coriander, cumin, onion, salt
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1/2 tspn each: mustard, cayenne
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You do:
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Pre-heat oven to 160C/320F. Combine flax & water, leave to thicken.
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In a medium bowl, combine dry ingredients, mix well.
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Add oil into flax mix. Combine with dry mixture.
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Mix with a fork to combine. Flatten mixture about 1/4 inch thick on a baking tray.
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Bake for 25 mins or until edges brown. Remove & break into larger chunks. Place in oven to crisp up further.
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I leave granola in the oven another 10 minutes, until golden brown. Leave out overnight to crisp further.
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Enjoy every spice-induced, savoury crunch! ✌

Here’s one for the weekend: savoury granola! In my opinion, sweet granolas (though UTTERLY delicious) are getting a little yawn-tastic these days…

Aside from the fact I routinely give my gut a break from sweet-tasting foods first thing in the morning, it’s also important to change up what you eat regularly so you don’t develop intolerances to foods you love!

To give your gut a break from all the sweet nut-milk-infused granolas, here’s a little savoury Continue Reading…

Easy No-Recipe Stir Fry

July 22, 2017
Question: do you ever have days where you go at break-neck speed to get it all done, then realise it's WAY later in the day than you thought it was?
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That was my day today! 
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After a wonderfully restorative yoga class and catch up with my girlfriend @carolinepicsnyc, followed by helping @benjaminshinestudio move into his new art studio, I arrived home feeling SO tired!
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That's when I realised I'd been running on empty for hours, whoops!
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Practising what I preach, I quickly pulled together a yummy stir fry using leftovers and fresh veggies I got from  @unsqgreenmarket yesterday.
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The point of this post? .
Choose real over fake food every time - even when you're starving and can't be bothered to cook!
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It doesn't take long to throw a few things in the fry pan or steamer.
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Don't sweat it if all you have is veg in the fridge - did you know broccoli, cauliflower, spinach and kale all contain great amounts of plant protein?
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 When you're strapped for time, cook up some veggies and add a handful of organic pumpkin or sunflower seeds with a glug of extra virgin olive oil and you have yourself a well-rounded plant-based, protein-packed meal!! 
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Want to know what was in my meal melange today?
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✨Broccoli - protein, vitamins A, B6, C, potassium
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Carrots - beta carotene, biotin, fibre, vitamins A and K
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✨Red Capsicum - folate, vitamins C, B6, A, E, fibre
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Bok Choy - calcium, iron, manganese vitamins A, C, K, potassium, folate
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✨Onion - copper, biotin, manganese, phosphorous, vitamins B6, C
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Spinach - protein, choline, zinc, copper, folate, magnesium, iron
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✨Pumpkin seeds - protein, manganese, phosphorous, copper, magnesium, zinc
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YUM!!

Question: do you ever have days where you go at break-neck speed to get it all done, then realise it’s WAY later in the day than you thought it was?

That was my day today! 

After a wonderfully restorative yoga class and catch up with my girlfriend Caroline, followed by helping my beloved move into his new art studio, I arrived home feeling SO tired!

That’s when I realised I’d been running on empty for hours, whoops!

Practising what I preach, I quickly pulled together a yummy stir fry using leftovers and fresh veggies I got from Union Square Green Market yesterday.

The point of this post?  Continue Reading…

Recipes

Sweet and Healthy Chocolate (Eggplant) Muffins

July 2, 2017
JUST in time for 4th July, I lovingly share my latest gluten free, plant-based recipe 
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If you saw insta stories earlier today, you'd know the key ingredient within these fluffy, moist muffins is EGGPLANT ('aubergine' in Brit-speak)
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Before you turn away in disgust (I see you!) give me a few insta secs to explain why I used this not-so-popular veggie...beyond the fact my husband @benjaminshinestudio detests it which creates a fire of desire to convert his disdain into admiration!
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Even though eggplant is a funny, slightly un-sexy-looking veggie, it's such a wonderful veggie to include in your diet. A few key reasons: Nasunin - a rare type of antioxidant housed within eggplant helps your body fight free radical damage.
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Manganese - has a profound effect on your body's ability to form healthy bones thanks to its impact on bone mineralization and metabolism.
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Vitamin B6 & B1 - two vitamins vital for a healthy metabolism. Vit B6 helps create amino acids are critical for numerous bodily functions - not enough and you can experience all kinds of inflammation.
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Convinced? Just make these muffins, marvel at the fact they DON'T taste like eggplant & enjoy all the healthy benefits...
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Red, White, Blue (& Brown) 'Merican Muffins .
YOU NEED:
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370g steamed eggplant - drained of excess water
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100g dark chocolate - I used 70%
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2 tbsp coconut oil
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2 tbsp cacao powder
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10 medjool dates, pitted
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1 cup gluten free flour
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2 tsp baking powder
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1/2 tsp baking soda
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¼ tsp sea salt
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You do:
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Pre-heat oven 200C/400F
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Steam eggplant & place in strainer. Push to release water - you want a big ol' lump of gooey-ness. Weigh out 370g. Place in food processor with dates & flour.
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Melt dark choc & coconut oil together, add to processor.
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Blend until everything is well combined. Stop & scrape down sides, then scoop mixture into an oiled/floured/lined muffin tin.
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Bake for 8 mins at 200C/400F & reduce heat to 180C/356F for another 5 mins.
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Remove from oven, leave to cool 15 mins before turning out onto a wire rack to cool further.
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Enjoy with/without healthy frosting
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Celebrate your INDEPENDENCE!

JUST in time for 4th July, I lovingly share my latest gluten free, plant-based recipe 🌱 If you saw insta stories earlier today, you’d know the key ingredient within these fluffy, moist muffins is EGGPLANT (‘aubergine’ in Brit-speak)

👉👉🏾👉🏻🍆👈🏻👈🏾👈

Before you turn away in disgust (I see you!) give me a few insta secs to explain why I used this not-so-popular veggie…beyond the fact my husband detests it which creates a fire of desire to convert his disdain into admiration! Even though eggplant is a funny, slightly un-sexy-looking veggie, it’s such a wonderful veggie to include in your diet. A few key reasons:  Continue Reading…

My Terrific Time With Trinny…

June 23, 2017
IMG_6704

Happy FriYAY my friend! What a fun day I had yesterday with Trinny Woodall. If you didn’t manage to catch my Facebook live with her, no probs! Just click here to watch it now. For those of you who tuned in live, please know all information including my skincare recipes will be shared via her blog very, very soon!

When I awoke this morning, I found I had many new subscribers to this page – if this includes you, WELCOME!! Don’t forget to subscribe before you leave because soon I will be revealing a new website – this one is undergoing a MAJOR facelift right now which is SO exciting.  Soon, it will become Continue Reading…

Recipes

Spaghetti (tempeh) Bolognese

March 26, 2017
Winner, winner, PLANT-BASED dinner! 
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I spent all day today working on content for my new website that will support my soon-to-be-released @hayhouseinc book, I completely forgot to visit the markets to stock up on food for dinner, whoops ‍♀️
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Luckily, I'm a girl whose eyes are bigger than her stomach! I rarely run out of food and can always pull something delish together with whatever is lying around in my fridge 
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Case and point: the plant-based, pasta-free yummy spaghetti bolognese pictured above  In place of pasta, I spiralized the most wonderfully crisp daikon radish a friend (and local farmer) gifted me during the week.
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To create the bolognese, I combined BPA-free tinned organic tomatoes with a bunch of spices and added diced courgette, carrots and last but not least, the most AMAZING organic tempeh I have ever tasted 
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My love for organic tempeh first started when I began to rebuild my body and re-establish my health. Tempeh was something I was advised by my holistic doctor to factor into my diet because it can:
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✨help increase bone density
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✨promote muscle recovery
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✨be a wonderful source of protein - matching animal protein almost gram for gram
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✨help replenish vitamins and minerals within the body - it contains high levels of vitamins B5, B6, B3 and B2
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✨support your gut garden, as it's essentially fermented soybeans, so it's LOADED with good probiotics
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In terms of best brands to try:
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Primasoy from @letsbenatural_healthyliving
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@barrys_tempeh
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 Impulse Organics from @planetorganic
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I'll be sharing more recipes featuring tempeh soon, so stay tuned - and have a great weekend!✌

Winner, winner, PLANT-BASED dinner! I spent all day today working on content for my new website that will support my soon-to-be-released Hay House book, I completely forgot to visit the markets to stock up on food for dinner, whoops!

Luckily, I’m a girl whose eyes are bigger than her stomach! I rarely run out of food and can always pull something delish together with whatever is lying around in my fridge. Case and point: the plant-based, pasta-free yummy spaghetti bolognese pictured above 👌🏻 In place of pasta, I Continue Reading…