Browsing Tag

healthy gut

Butternut Squash Noodles

October 26, 2017
Ahhh, butternut squash... 
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One of my favourite 'go-to' whole foods when the weather begins to change and my immune system needs extra support.
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I love this fruit SO much - yes - I typed 'fruit', because that's what it is even though we cook and eat it as if it were a veggie!
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Butternut squash is SO great for so many heath-supportive reasons because it:
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✨is a rich source of dietary fiber and phytonutrients.
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✨has more Vitamin-A than pumpkin! Vit-A is a powerful anti-oxidant needed for your body to maintain the integrity of your skin and eyesight.
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✨is rich in the B-complex group of vitamins like folates, riboflavin, niacin, vitamin B-6, thiamin, and pantothenic acid.
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✨contains iron, zinc, copper, calcium, potassium, and phosphorus.
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✨houses seeds that are an excellent source of dietary fiber, protein, minerals and mono-unsaturated fatty acids to support your heart health.
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✨its seeds are an excellent source of tryptophan (amino acid) that converts to a neurochemical in the human brain called GABA which is very necessary for stress reduction and sleep.
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I like to roast, steam, stew and puree butternut squash but today I’m feeling more adventurous - I want to create a yummy pasta dish.
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I used a hand-held julienne peeler (super cheap!) to create long strips of noodles, and now I’m off to cook them because: HUNGRY!
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Here’s what I’m using:
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1 tbs olive oil
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1 tsp garlic powder - anti-bacterial/viral
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1/4 tsp cumin - aids digestion
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Pinch (or two) sea salt - great source of magnesium, calcium, potassium, iron, zinc and iodine
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I’ll throw all of this together in a fry pan, sauté for 2 mins - just enough to soften the noodles.
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I’m adding leftover/reheated broccoli, tempeh and pumpkin seeds that I stir fried for dinner last night. .
YUM!
Ahhh, butternut squash… One of my favourite ‘go-to’ whole foods when the weather begins to change and my immune system needs extra support. I love this fruit SO much – yes – I typed ‘fruit’ because that’s what it is even though we cook and eat it as if it were a veggie!
Butternut squash is SO great for so many heath-supportive reasons because it:

Continue Reading…

Mint & Matcha Slice

October 6, 2017
Attention, attention:
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As your Natural Foods Chef (and friend!) it gives me GREAT pleasure to let you know mint + matcha = MAGIC! 
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Make this when you're craving something sweet n' mint-y that's nut-free & gut-friendly.
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Keep half in the fridge to share with friends & family...perhaps leave the other half in the freezer to enjoy at a later date (it stores well for up to 4 weeks, wrapped tight).
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Here you go...
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Must-Make Minty Matcha Slice
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BASE:
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✨105g dried, shredded coconut pieces (not desiccated)
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✨50g sunflower seeds
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✨200g dates - I love @thedatelady
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✨4 tbs cacao or carob powder
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✨Pinch of sea salt
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MIDDLE
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✨250g dried, shredded coconut pieces
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✨2 tbs date syrup
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✨1 tsp organic mint extract OR 2-3 drops food-grade peppermint oil
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✨2 tsps matcha powder, I love @matchaful
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TOP
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✨2 x 200g blocks of your fav soy-free dark chocolate (melt and pour!)
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OR
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✨1/2 cup extra virgin coconut oil
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✨1/2 cup cacao or carob powder
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✨1/4 cup date syrup (sub for maple)
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✨Pinch sea salt
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You do
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BASE:
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‍Blend all ingredients until mixture sticks together when pinched together.
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‍Transfer to a lined baking dish and press down firmly & evenly.
Place in the freezer to begin setting.
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MIDDLE:
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‍Blend shredded coconut in a high powered blender until it turns into coconut butter (about 5-7 mins).
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‍Add remaining ingredients, blend to combine well. Pour on top of base, smooth out & place back into freezer
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TOP:
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‍Whisk together oil & syrup until combined.
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‍Add remaining ingredients & pour on top of the slice. Place back in the freezer to set (at least 25 minutes) before removing & leaving to soften (at least 10 mins).
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‍Slice, taste & feel GOOD!

Attention, attention:

As your Natural Foods Chef (and friend!) it gives me GREAT pleasure to let you know mint + matcha = MAGIC! Make this when you’re craving something sweet n’ mint-y that’s nut-free & gut-friendly. Keep half in the fridge to share with friends & family…perhaps leave the other half in the freezer to enjoy at a later date (it stores well for up to 4 weeks, wrapped tight). Continue Reading…

Medicinal Miso Soup

September 30, 2017
Holy mother of MISO!
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Almost all of my friends are dealing with sniffles, sore throats & other unfavourable flu-like symptoms right now! If this is you too, you NEED the recipe below STAT‼️
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It's literally been YEARS since I had a sore throat or runny nose & I can honestly say it's because of the magical substance you see in the pic above: miso.
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If you're not familiar with this potent ingredient, all you need to know is it's worth trying!
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Miso is made from soybeans & a culture starter called Koji made from beneficial molds, yeast & lactic acid bacteria.
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Sounds a little wacky & maybe even slightly off-putting, but sample a something created with miso & you will be thanking me my friend, because it is SO. DAMN. DELISH!
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The taste is second to none + the fact it's fermented results in a happier, healthy gut (as long as you're not intolerant to soy or currently have candida. Soy is high in copper which can disrupt candida).
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A few more important bits to know about miso...it's:
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highly alkalizing & strengthening to the immune system
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packed with beneficial bacteria and enzymes
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incredibly supportive for your good gut bacteria
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packed with protein, vitamin B12, vitamin B2, vitamin E, vitamin K, tryptophan, choline, dietary fiber, linoleic acid & lecithin
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filled with linoleic acid, an essential fatty acid that helps skin stay soft
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MAGICAL MISO SOUP
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✨4-6 cups vegetable stock or water
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✨1/4 cup thinly sliced leek
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✨1/4 cup thinly sliced carrots
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✨1/2 cup thinly sliced shiitake mushrooms
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✨1/4 cup miso, any variety but white miso is my fav
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✨1 cup sliced greens (kale, spinach, etc.)
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✨Toasted sesame seeds for garnish
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✨2 tbs toasted sesame oil
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You do:
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Saute leeks, mushrooms and greens in oil. Once cooked, set aside.
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In a separate saucepan, combine stock/water, leeks & carrots. Bring to a low boil, then reduce heat. Cover and leave to simmer until vegetables are soft. Reduce heat. Add in sauteed vegetables.
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In a small bowl, mix miso paste with 3 tbs of stock or water. Add into the vegetable mix & keep everything at a very low heat (boiling destroys probiotics in the miso).
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Serve & enjoy! by Meru Miso

Holy mother of MISO! Almost all of my fabulous friends are dealing with a case of the sniffles, sore throats & other unfavourable flu-like symptoms right now! If this is you too, you NEED the recipe below STAT

It has been YEARS since I had a sore throat or a runny nose, and I can honestly say it’s because of the magical substance you see in the pic above: MISO. If you’re not familiar with this potent ingredient, all you need to know is: it’s worth trying! Miso is traditionally made from soybeans (but you can also buy a chickpea version if you don’t do soy) plus a culture starter called ‘koji’ made from beneficial molds, yeast & lactic acid bacteria.

Ok, ok, sounds a little wacky, I know, and maybe even slightly off-putting…but sample something created with miso and you will be thanking me, my friend because it is SO. DAMN. DELISH! The taste is second to none + the fact it’s fermented results in a happier, healthy gut as long as you’re not intolerant to soy or currently have candida (soy is high in copper which can disrupt candida).

A few more important bits to know about miso… It’s:

  • highly alkalizing & strengthening to the immune system (germs BE GONE!)
  • packed with beneficial bacteria and enzymes (to strengthen your immunity)
  • incredibly supportive for your good gut bacteria (critical for good health + happiness, the gut is your second brain, the one that’s in charge of your emotions)
  • packed with protein, vitamin B12, vitamin B2, vitamin E, vitamin K, tryptophan, choline, dietary fibre, linoleic acid & lecithin (fancy-shmancy names for ‘IMPORTANT stuff your body needs on the daily!)
  • filled with linoleic acid (an essential fatty acid that helps your skin stay soft)

Convinced? Great! Here is the easy-peasy recipe…

MEDICINAL MISO SOUP
Serves 3-4 large bowl-fulls (freeze excess up to 3 months)
  • 4-6 cups vegetable stock, bone broth or water
  • 1/4 cup thinly sliced leek
  • 1/4 cup thinly sliced carrots
  • 1/2 cup thinly sliced shiitake mushrooms
  • 1/4 cup miso, any variety but white miso is my favourite
  • 1 cup sliced greens (kale, spinach, etc.)
  • Toasted sesame seeds for garnish
  • 2 tbs toasted sesame oil

You do:

  1. Saute leeks, mushrooms and greens in oil. Once cooked, set aside.
  2. In a separate saucepan, combine stock/water, leeks & carrots. Bring to a low boil, then reduce heat. Cover and leave to simmer until vegetables are soft. Reduce heat. Add in sauteed vegetables.
  3. In a small bowl, mix miso paste with 3 tbs of stock or water. Add into the vegetable mix & keep everything at a very low heat (boiling destroys probiotics in the miso).
  4. Serve & enjoy!

  by Meru Miso – my fav miso brand! 

 

 

Zucchini Hummus

September 30, 2017
Happy days! We've reached the weekend and am THRILLED!
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I'm celebrating life this weekend by surrounding myself with good people who I love very much 
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We're going on a picnic & I've been tasked with creating some allergy-friendly bits & pieces for some of my friends who need a little @chef_shine help when it comes to delicious dishes they can't eat due to certain food intolerances...
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Take hummus for example - even though chickpeas are a great addition to most diets due to their high protein & fibre content, they're still part of the legume family which includes peanuts & soy beans.
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As you may/may not know, legumes house a common sugar called 'raffinose' which many people have problems breaking down in their body.
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Their high fibre content can also mess with a lot of compromised gut gardens resulting in not-so-nice side effects.
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If you have an intolerance to chickpeas and other legumes, you've probably experienced all kinds of bodily reactions after eating including: excess gas, hives/itching of the skin or a tingling sensation in/around the mouth after eating 
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A couple of friends picnic-ing with me this weekend experience this issue when they eat chickpeas, so I've created a yummy CHICKPEA-FREE HUMMUS so they can have their...errr...hummus & eat it too! 
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I just tested this batch with my neighbours & my (super picky but lovely) doorman & NONE of them could tell it was missing the key ingredient 
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Don't take my word for it though - make & enjoy this too!
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‍Chickpea-free Hummus‍
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✨3 cups peeled, raw zucchini (AKA 'courgette'). Save the peel for veggie stock or a stir fry
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✨1/2 cup hulled tahini
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✨1 tablespoon extra virgin olive oil
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✨1&1/2 tsp cumin
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✨1 large or 2 small cloves fresh garlic
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✨1/4 cup freshly squeezed lemon juice
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Whiz everything in a food processor or high speed blender until it resembles drool-worthy creamy, dreamy hummus.
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Taste and adjust to suit your tastebuds. You can add more spices, tahini, garlic or a touch more oil if necessary.
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Eat, enjoy

Happy days! We’ve reached the weekend and am THRILLED! I’m celebrating life this weekend by surrounding myself with good people who I love very much. We’re going on a picnic & I’ve been tasked with creating some allergy-friendly bits & pieces for some of my friends who need a little @chef_shine help when it comes to delicious dishes they can’t eat due to certain food intolerances… Continue Reading…