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healthy

Recipes

Super Real Food Blueberry Smoothie

September 26, 2017
Putting my new @coconutbowls to the test, filling it with one of my fav b'fast smoothies I make when I feel like a sweet start to the day.
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Try this the next time you crave processed, crappy sweet stuff, it will satisfy you in the most health-supportive, poop-tastic way 
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I used wild blueberries, gifted to me by a friend who likes to forage for his food - they're slightly darker in colour which is why this smoothie looks a little grey.
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I heart berries SO much - they have many beautifying benefits for your skin, packed with antioxidant compounds that neutralize free radicals that cause skin cell damage & premature ageing. They're also loaded with vitamin C, crucial to a clear complexion.
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I've thrown in a little flaxseed for optimal pooping (you're welcome!) followed by some dandelion greens because they:
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✨provide 535% of the recommended daily value of vitamin K, one of the BEST sources of plant-based food that help strengthen bones & limit neuron damage in the brain.
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✨provide 112% of the daily minimum requirement of vitamin A, great for skin, mucus membranes & vision 
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✨are high in fiber, vitamin C, B6 + thiamin, riboflavin, calcium, iron (crucial for generating red blood cells), potassium (to help regulate heart rate & blood pressure), & manganese.
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'Nuff said? Got it!
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‍Berry Beautiful Smoothie (for 2)
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2 BIG handfuls dandelion greens (sub for any dark non-bitter lettuce)
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500ml/16oz coconut milk
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1 cup blueberries
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2 tbs ground flaxseed
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1-2 dried, unsulphured organic figs (sub for dates)
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1/4 cup dried, shredded coconut + extra for topping
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1 tbs cacao nibs or goji berries for topping
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Add into blender in the order above. Blitz & add extra water if you want a runnier smoothie.
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You can also add any fav herbal powders if this floats your boat. I often add a tablespoon of whatever @superfeast blend I have on hand - today it was their new JING magic which is an amazing support for the kidneys and adrenal glands.
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If you're looking to add more protein, nix the typical (boring, often overly processed) protein powders and try @kulikulifoods morninga powder which is such an amazing ingredient that won't cost you the earth

Putting my new coconut bowl to the test, filling it with one of my fav b’fast smoothies I make when I feel like a sweet start to the day. Try this the next time you crave processed, crappy sweet stuff, it will satisfy you in the most health-supportive, poop-tastic way 💩

I used wild blueberries, gifted to me by a friend who likes to forage for his food – they’re slightly darker in colour which is why this smoothie looks a little grey. I heart berries SO much – they have many beautifying benefits for your Continue Reading…

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…

Recipes

Healthy Soda made with REAL Food

September 17, 2017
Did you know one can of orange soda 'Fanta' houses:
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23g of processed sugar (the crappy, chemically-treated type of sugar)
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Stuff called: 'Natural Orange Flavourings with Other Natural Flavourings' ❓
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Acesulfame K - an artificial sweetener found in sugar-free gum, alcohol, candy & sweet yogurts. Its main chemical component, 'methylene chloride' may cause nausea, mood disorders, possibly some types of cancer, impaired liver & kidney function, eyesight issues & even perhaps autism.
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Aspartame - a cheap, dangerous sweetener used in more than 6,000 food & drink products + over 500 prescription & over-the-counter drugs. Recently found to have carcinogenic (AKA dangerous & potentially deadly) effects, aspartame is now undergoing further investigation due to the fact it may also impair memory performance & increase oxidative stress in the brain.
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'A source of Phenylalanine' - an ingredient that may be very dangerous to anyone consuming aspartame (). Basically, too much Phenylalanine in the body = neurotoxicity which means it can excite the neurons in your brain to the point of cellular death.
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I could go on & on, but you get the dismal picture...
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I remain utterly disgusted with the company choosing to make & sell this low-grade, unhealthy chemical bomb.
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I offer you (& any children in your life!) this healthier, yummier alternative:
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✨REAL GOOD ORANGE SODA✨
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You need:
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4 medium carrots, skin on, chopped
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1 cup filtered water
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1 tbs organic date or maple syrup
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Juice from 1 x fresh lemon
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1/4 inch piece fresh ginger
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1 x bottle of carbonated water
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You do:
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Add carrots, ginger & filtered water in a blender & blitz until everything is well combined.
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Blend for at least 2 mins before straining into a glass jug using a nut milk bag or fine mesh strainer.
Squeeze pulp to ensure every drop of juice is extracted.
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Add strained juice back into (a well-rinsed) blender. Add lemon juice & date/maple syrup, blend on high to combine. .
Refrigerate for 30 mins to chill, then pour into a glass, stopping halfway. Fill the other half with carbonated water & serve!
Did you know one can of orange soda ‘Fanta’ houses:

23g of processed sugar (the crappy, chemically-treated type of sugar)

Stuff called: ‘Natural Orange Flavourings with Other Natural Flavourings’ 
Acesulfame K – an artificial sweetener found in sugar-free gum, alcohol, candy & sweet yoghurts. Its main chemical component, ‘methylene chloride’ may cause nausea, mood disorders, possibly some types of cancer, impaired liver & kidney function, eyesight issues & even perhaps autism.

Continue Reading…

Perfect Papaya Treat

September 13, 2017
First morning in LA after a day of traveling, uber-ing & sorting out an air bnb - I'm a creature who favors homes over hotels because: kitchen!! ‍
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If you caught my insta stories, the first thing I did after arriving in LA was head straight to the closest grocer to stock up on REAL foods & ingredients 
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One of the many delicious real foods I found was this fresh, sweet-smelling, juicy papaya which I am enjoying for breakfast, paired with a few generous squishes of fresh lime juice & a sprinkle of Ceylon cinnamon 
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I love papaya for SO many reasons, here are a few of the main ones:
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It contains an enzyme called 'papain', an incredibly powerful digestive aid.
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Papaya can greatly reduce inflammation in your body, easing pain caused by diseases like arthritis, osteoarthritis, gout, asthma, etc
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Ladies: unripe papaya juice helps to contract muscle fibers of your womb! This means it can support regular menstrual flow.
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And on that note, papain in unripe papaya juice is also extremely beneficial to the development of  natural gastric juice in your body which helps to combat things like excess mucus in the stomach, dyspepsia & intestinal irritation.
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It's rich in antioxidants that prevent oxidation of cholesterol build-up in your arteries - a fantastic aid if you have blood pressure issues.
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Papaya's juice contains an incredibly high amount of Vitamin A which can reduce lung inflammation.
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Best way to enjoy it?
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FRESH!
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Chop or scoop straight from it's skin (which is also magical! Use on burns, stings, cuts and other wounds).
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Just don't forget to add a dash of lime juice when you're chowing down, it truly enhances its flavours & powers! ⚡️
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Oh!! And be sure to keep the little black seeds - post coming soon to explain why, you won't want to miss this!
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Happy Wednesday x

First morning in LA after a day of traveling, uber-ing & sorting out an air bnb – I’m a creature who favors homes over hotels because: kitchen!! If you caught my insta stories, the first thing I did after arriving in LA was head straight to the closest grocer to stock up on REAL foods & ingredients 👌🏻

One of the many delicious real foods I found was Continue Reading…

Uncategorised

My Healthy Travel Essentials

September 9, 2017
Up, up & away I go...  Off to Arizona for @mindbodygreen #mbgrevitalize event - a gathering like no other, where the latest in health & wellness is showcased & experienced 
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The cool thing about this event? YOU can take part too! Tune in via the mbg website + my Insta stories over the weekend ‍✨
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As always, here's a selection of stuff I'm taking en route...
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@kulikulifoods moringa tea & @matchaful matcha tea + tea strainer for loose leaf teas ☕️
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@vitajuwel crystal-infused bottle 
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My dehydrated super soup (see previous post for recipe) 
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@defendershield earplugs to (safely) listen to audiobooks, music and podcasts, EMF-free 
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Assortment of crystals to keep my energy clear (laboradite), protected (shungite) and calm (amethyst) 
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@drbronners_australia peppermint hand soap + antibacterial spray. Both house all real ingredients that won't affect my skin's natural PH levels 
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Colloidal silver spray to disinfect & keep nasty bacteria out of my zone. I spray my chair, arm rests, TV screen, remote control - anything I touch during the flight 
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@gaiaherbs herbs Lemon Balm tincture to nurture my adrenals & keep my cortisol levels (that typically rise during travel) down 
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@naissancetrading cacay oil to hydrate my skin during the flight. Since using this magical oil, my skin has never looked & felt so soft & hydrated 
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@fernolivia's Ajai oil - a girl can never travel with too many hydrating, sensual oils!
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@badgerbalm organic anti-bug body spray because: Arizona = desert = bugs! 
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@naturopathica custom oil blend I created - a mix of organic rose otto, sandalwood, roman chamomile & jasmine 
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@sunroot.eu dried organic jerusalem artichoke crisps for a good dose of prebiotic fibre for my gut 
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@crystaldeodorant - I'm forever searching for great aluminium-free, crap-free natural deodorants (other than the one I make myself).
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A little purse filled with palo santo wood to burn & cleanse my hotel room.
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@the100mileman, Jesse Itzler's book which is incredibly entertaining & so easy to read - this guy's drive & determination needs to be bottled & sold ‍♀️
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@rayban sunnies because: BEST in eyewear protection

Up, up & away I go…  Off to Arizona for Mind Body Green #mbgrevitalize event – a gathering like no other, where the latest in health & wellness is showcased & experienced. The cool thing about this event? YOU can take part too! Tune in via the mbg website + my Insta stories over the weekend.

As always, here’s a selection of stuff I’m taking en route…

  • Assortment of crystals to keep my energy clear (laboradite), protected (shungite) and calm (amethyst) 
  • Dr Bronners peppermint liquid hand soap + antibacterial spray. Both house all-real ingredients that won’t affect my skin’s natural PH levels 
  • Colloidal silver spray to disinfect & keep nasty bacteria out of my zone. I spray my chair, arm rests, TV screen, remote control – anything I touch during the flight 
  • Fern Olivia’s Ajai oil – a girl can never travel with too many hydrating, sensual oils!
  • Naturopathica custom oil blend I created – a mix of organic rose otto, sandalwood, roman chamomile & jasmine 
  • Sunroot Erbology dried organic jerusalem artichoke crisps for a good dose of prebiotic fibre 
  • Crystal deodorant – I’m forever searching for great aluminium-free, crap-free natural deodorants (other than the one I make myself).
  • Purse with palo santo wood to burn & cleanse my hotel room.
  • Rayban sunnies because: BEST in eyewear protection 

Cooking With Jackfruit

September 2, 2017
After a delightful afternoon spent with @julie.montagu and her AMAZING superfood creations we demo'd on facebook live yesterday (did you tune in?) I was feeling inspired to create something new!
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Which is why I ventured to Chinatown lastnight to pick up two cans of jackfruit, one the most versatile fruits I know! 
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I love playing with this ingredient (pictured 'in the raw' if you swipe left above) because there are so many sweet and savoury things you can create with it 
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If you've never tried jackfruit, the time is NOW! 
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Need more reasons to give it a go? Sure! Jackfruit is SO wonderful because it's:
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✨High in fibre
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✨Low in fat
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✨Contains potassium, calcium & iron
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✨Great for digestion
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✨Eco-friendly - often used in place of animal meat.
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Convinced?
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GREAT! Now Make this and enjoy 
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MISO ROASTED JACKFRUIT
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✔️2 x 20oz cans young jackfruit, water (not syrup!)
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✔️2 tbs extra virgin olive oil
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✔️1 teaspoon garlic powder
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✔️1 teaspoon cumin
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✔️Pinch salt
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✔️1/2 cup vegetable broth (or water)
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✔️1 tablespoon sweet miso paste (soy or chickpea)
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✔️2 tablespoons tamari (or coconut aminos)
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You do:
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✔️Preheat oven to 400F/200C. Line a baking tray. Drain & rinse jackfruit. Cut or break into smaller pieces - I like to pull the pieces apart with my fingers.
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✔️Add oil & jackfruit to a large frying pan & heat. Add broth & simmer, covered, for 10 minutes until jackfruit softens & can be easily mashed with a fork.
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✔️Once mashed, add miso paste, spices, tamari & salt. Combine well, then transfer to a baking tray, spread in an even layer, then pop in the oven to roast - this should take about 10-20 minutes depending upon your oven, watch closely & be sure to shuffle pieces around every 5-8 minutes to roast evenly.
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TIP: you'll know it's ready when the jackfruit darkens in colour & a few strands get start to burn - this is perfect!
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Remove from oven & enjoy 'as is', with soup, or eat alongside some sauteed broccoli, kale & cauliflower topped with some toasted pumpkin or sesame seeds

After a delightful afternoon spent with Julie Montagu and her AMAZING superfood creations we demo’d during our fun facebook live yesterday (did you tune in?) I was feeling inspired to create something new! Which is why I ventured to Chinatown last night to pick up two cans of jackfruit, one the most versatile fruits I know! 

 

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I love playing with this ingredient (pictured ‘in the raw’ if you swipe left above) because there are so many sweet and savoury Continue Reading…

Recipes

Magical Molasses Cookies

August 25, 2017
Oh happy day my friend!
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Fridays are no longer FRYdays for my brain after making the switch from conventional headphones to these @defendershield ones 
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After a little research, I discovered these earplugs are designed to deliver the clearest sound via hollow air tubes that contain NO metal conductors⚡️
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In other words: no metal conductors = no chance for EMF radiation 
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The hollow air tubes also increase space to create better quality noise - totally makes ALL my media sound SO much clearer 
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I'm sitting here with freshly-baked molasses cookies, having a little laugh to myself, because I'm SO meticulous about what I put into & on my body when it comes to food and skincare...but what about EMF?
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I started with a laptop mat (a few posts ago) and now these earplugs... .
What's next? Who knows! For now, just consider investing in a pair of these earplugs if you're always listening, talking (and singing!) on the go....and make these cookies STAT! .
Magical Molasses Cookies
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½ cup extra virgin coconut oil, melted
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1/4 cup molasses
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1/4 cup raw cane sugar
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1  x organic egg OR flax egg
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1/4 cup peanut butter
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1 tsp vanilla extract
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1 tsp ceylon cinnamon
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½ tsp baking soda
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½ tsp salt
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3 cups gluten free oats
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You do:
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✨Preheat oven 180C/350F. Roughly blitz oats in food processor to create crumbs. Mix with all dry ingredients in a separate bowl.
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✨Add all liquids into processor, blitz to combine. Add dry ingredients, blend on high until dough forms.
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Use a tablespoon to measure even amounts of dough. Roll & flatten on a lined baking tray.
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Place in oven and bake for 10-15 minutes or until golden brown. Carefully lift onto drying rack after 5 minutes to cool & harden.
Oh happy day my friend! Fridays are no longer FRYdays for my brain after making the switch from conventional headphones to these Defender Shield ones  After a little research, I discovered these earplugs are designed to deliver the clearest sound via hollow air tubes that contain NO metal conductors
In other words: no metal conductors = no chance for EMF radiation. The hollow air tubes also increase space to create better quality noise – totally makes ALL my media sound SO much clearer 

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…

Recipes

‘You Beauty’ Braised Brussel Sprouts

August 10, 2017
RECIPE BELOW
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Brussel sprout haters, LISTEN UP!
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This dish was just given the thumbs up by a VERY picky eater 
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Last year, I was enlisted by a private client to create delicious, nutritious meals using "anything but green vegetables."
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When I delved further (because WTF?!) I was told her seven-year-old son had a strong aversion to foods coloured green 
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Long story short, no matter what she tried over the years (even dying broccoli & celery purple!) he wouldn't swallow a morsel ‍♂️
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Out of sheer desperation, she began looking for someone to help - enter ME!
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So far, in the last 2 months, this little boy has embraced: zucchini, broccoli, celery & spinach.
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Today, however, was the BEST DAY EVER because I just got the call to say he declared he LOVES CHEF SHINE'S BRUSSEL SPROUTS!
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To say I'm thrilled would be an understatement - I feel as though I've won the lottery.
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And because I'm on such a natural foods high, I jumped on insta to share this recipe with you, perfect as a side or snack on its own.
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Obvs, you know how great Brussels are, but just in case:
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They were initially bred from wild cabbage to improve digestion.
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Full of vitamins, antioxidants & naturally-occurring sulphur, essential to the functioning of your cardiovascular, muscular & central nervous system.
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Naturally anti-inflammatory thanks to their glucosinolate & Vitamin K
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'You Beauty' Brussel Sprouts 
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You need:
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✨500g/1lb brussels sprouts, shaved
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✨1 organic apple, grated
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✨1/4 cup dried, organic currants
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✨2-4 tbs extra virgin olive oil
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✨3 tbs lemon juice
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✨1 tsp garlic powder
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✨1 tablespoon pure date syrup (I used @thedatelady)
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✨½ teaspoon sea salt
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For plant-based parmesan:
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¼ cup shelled pumpkin seeds
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1/4 cup nutritional yeast
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1/4 tsp sea salt
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You do:
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‍Blitz seeds, yeast & salt in a processor. Pulverise & set aside.
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‍Saute brussels & apple in oil & salt until wilted. Turn off heat & mix in all other ingredients.
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‍Toss to combine & serve topped with plant-based parmesan (optional).
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Brussel sprout haters, LISTEN UP! This dish was just given the thumbs up by a VERY picky eater! Last year, I was enlisted by a private client to create delicious, nutritious meals using “anything but green vegetables.” When I delved further (because: WTF – ‘what the food?’) I was told her seven-year-old son had a strong aversion to foods coloured green 

Long story short, no matter what she tried over the years (even dying broccoli & celery purple!) he wouldn’t swallow a morsel 🙅🏾‍♂️ Out of sheer desperation, she began looking for someone to help – enter ME! So far, in the last 2 months, this little boy has embraced: zucchini, broccoli, celery & spinach. Today, however, was the BEST DAY EVER because I just got the call to say he 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…