Browsing Tag

healthy

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…

Nutrition, Recipes

Banish the Bloat Green Juice Elixir

July 16, 2017
RECIPE BELOW 
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Even after you get your gut garden sorted, it's important to be aware there may be days/times in future when you eat something that's a little iffy, or experience a stressful situation which can directly result in the dreaded bloated belly.
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Meditation & deep breathing exercises are fantastic de-bloating devices when bloating is caused by stress. Don't forget your gut is your second, most important brain when it comes to your emotions and mental health!
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But when your bloating is food related?
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On rare occasions when I eat out - even after I ask the waiter to tweak ingredients to suit my dietary needs - I find I react quite badly when the overall quality of food is poor, the chef hasn't made any of my requested changes (because: ego) and/or the meal includes highly processed, cheap ingredients and rancid oils the restaurant chooses to use (and not tell their customers about) 
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SIDE NOTE: similar to most conventional medicine doctors, did you know most chefs have zero nutritional training/knowledge which means they don't always have your best health interests at heart. Sad but true ‍♀️
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In situations when I'm hit with a case of bloated belly, I go straight to the juice recipe below which I created to support breakdown and elimination of all the bad bits stuck in your system.
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I hope it provides you with all you need - great in the fridge for up to 3 days, just shake it well before serving 
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BANISH THE BLOAT JUICE
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You need:
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✨200g white cabbage
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✨150g pineapple
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✨140g cucumber - skin on
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✨1/3 cup fresh mint
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✨1 mug of boiling water + 2 ginger tea bags, steeped for 10 minutes. After steeping tea, break open one of the ginger tea bags & add contents into recipe.
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You do:
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✨Scrub all veggies well. Add into a food processor (or juicer) and blend on high to pulverise.
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✨Pour through a fine mesh strainer or nut milk bag (I used my @elliesbest nut milk bag) into an airtight, glass jar to serve/store.
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✨Relax!! Before you drink:
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take a deep breath in for 4 counts
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hold for 4 counts
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breathe out for 4 counts
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hold for 4 counts
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REPEAT until you feel centred and calm, then drink & de-bloat

Even after you get your gut garden sorted, it’s important to be aware there may be days/times in future when you eat something that’s a little iffy, or experience a stressful situation which can directly result in the dreaded bloated belly.

Meditation & deep breathing exercises are fantastic de-bloating devices when bloating is caused by stress. Don’t forget your gut is your second, most important brain when it comes to your emotions and mental health!

But when your bloating is food related? Continue Reading…

Nutrition

Oat & Goji Berry Bliss Balls

July 14, 2017
Years ago, when I started making bliss balls, most people thought I was a little cray cray 
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"WHAT are THOSE?" they'd ask in disgust... 
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"Ummm, they're bliss balls" I'd say "...full of protein, fats, vitamins, minerals..." .
By the time I reached "minerals" I'd be met with: .
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"They taste AMAZING, try one" I'd say...
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And the rest is history  Because anyone who popped one of these into their mouth instantly transformed from a hater into a lover ✨
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And I've been bliss ballin' ever since 
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So it goes without saying how THRILLED I am now to see so many iterations of these bliss balls popping up on social media, in cafes, etc. The only issue I have are the astronomical prices (depending upon where you buy them from!) & freshness of ingredients.
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Too many rancid nuts/seeds + rancid oils + lots of dried sulphered fruits can turn bliss balls into bliss-less bombs for your gut ☄️
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This can lead to an overabundance of Omega 6 oils (the naughty oil you DON'T want a lot of in your system) + high amounts of sugar and suphites which can really mess with your body & cause hormonal imbalance, thyroid issues, weight gain, etc.
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And so...with much love I share this very easy, balanced bliss ball recipe with you in time for the weekend, because: PERFECT time to get creative in your kitchen and work on your wellness 
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Goji Berry Bliss Balls
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You need:
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✨1 cup gluten free oats or oat flour
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✨1 & 1/2 cups dried, sulphur/oil-free dates (I used @thedatelady)
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✨1 cup salt-free, organic peanut butter
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✨1 teaspoon organic vanilla extract
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✨¼ teaspoons celtic sea salt
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✨½ cup dried, unsulphered goji berries (I used @absolute_organic)
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✨1 cup organic pumpkin seeds
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✨Pinch sea salt
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You do:
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‍Grind oats into a rough flour in food processor. Add all ingredients & pulse to combine thoroughly. Mix is ready for rolling into balls when you press it together and it sticks.
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‍Remove blade from food processor, grab small handfuls & mold into balls.
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‍Place each ball on a lined tray - pop tray in fridge for up to one hour to set.
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‍Store in an air-tight container in fridge for optimal shape and freshness OR store in freezer for up to one month.

Years ago, when I started making bliss balls, most people thought I was a little cray cray 
“WHAT are THOSE?” they’d ask in disgust… 

“Ummm, they’re bliss balls” I’d say “…full of protein, fats, vitamins, minerals…”. By the time I reached “minerals” I’d be met with: .

“They taste AMAZING, try one” I’d say…

And the rest is history  Because anyone who popped one of these into their mouth instantly transformed from a hater into a lover 

And I’ve been bliss ballin’ ever since

So it goes without saying how THRILLED I am now to see so many 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…

Recipes

Revitalizing Matcha Tea Face Mask

June 18, 2017
Happy Sunday!
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SUPER excited about this new recipe (below) I created for you - it's one you can eat AND wear!! Introducing... My Magical Matcha Tea Mask 
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Wait! Wha??
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Yes, that's right my friend, I created this mask to FEED YO' FACE - literally!
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Best worn for 10-15 minutes so the matcha has enough time to do its work which includes:
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Removing harmful toxins and fighting free radicals that damage cells needed to protect your skin.
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Decreasing excess oils that get trapped beneath the surface of your skin and become infested with bacteria - hello acne!
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Protecting your skin from harmful UV rays that encourage premature aging and hyper-pigmentation.
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Stimulating and rejuvenating your skin cells to keep you looking FRESH!
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Aside from all that goodness, I've combined it with full fat yoghurt, RICH in probiotics () and lactic acid that gently removes the top layer of your skin - where all the dead skin cells hang out  ewwwww!! Lactic acid will also help promote the growth of new skin cells - amazing what REAL food can do right?! 
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Quick note to my VEGAN brothers and sisters: replace the dairy yoghurt with coconut yoghurt, your skin will never know the difference... 
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And if any leftovers? Add a little maple syrup, maybe some dried coconut or just devour 'as is' - lick the bowl clean my friend and feel GOOD - inside and out! ‍♀️
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Magical Matcha Tea Mask
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You need:
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✨1 teaspoon full fat dairy yoghurt (sub with coconut  yoghurt if vegan)
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✨1.5 teaspoons matcha tea powder - I recommend @matchaful because it's high quality stuff - no second rate matcha allowed!
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You do:
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✨Mix, stir, combine, then paint onto your face and leave for 10-15 minutes to let the magic happen!
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✨Lick the bowl clean, then use a washcloth soaked in tepid water to remove.
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✨Look in the mirror, admire your beauty & tell yourself how much you love YOU - a critical step, seriously!
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✨Resume life with healthy, happy skin. Repeat once or twice a week for optimal results ✌

I am SUPER excited about this new recipe I created for you – it’s one you can eat AND wear!! Introducing… My Magical Matcha Tea Mask 

Wait! Wha??

Yes, that’s right my friend, I created this mask to FEED YO’ FACE – literally! Best worn for 10-15 minutes so the matcha has enough time to do its work which includes: Continue Reading…

Recipes

Super Simple Chocolate Bark

June 16, 2017
An ode to you (and chocolate)
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Because I love you...
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Because I care...
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Here's a choccie recipe to make, eat and share 
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But waitaminute! Why should you make it instead of buying it? 
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Because YOU get to control the ingredients (have you seen what's in most conventional, big-name brand chocolate bars? ☠️)
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Also because raw cacao is:
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✨one of the BEST sources of magnesium, essential for energy production, healthy brain function, happy nervous system and for strong muscles, bones and teeth 
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✨Packed with iron that helps build your blood and transport oxygen around your body 
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✨High in flavonoids that have super antioxidant powders that support optimal heart health benefits, eg, increasing good cholesterol in your blood, supporting the lowering of blood pressure and improving vascular function 
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✨Filled with 'phenylethylamine' (let's call it PEA for short) which helps elevate your mood and energy levels - PERFECT for welcoming in the weekend! 
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PLANT BASED CHOCCIE BARK
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YOU NEED:
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✨160g cacao butter, melted
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✨60g pure maple syrup
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✨60g organic cacao powder
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✨¼ tsp vanilla powder OR cinnamon
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✨Pinch sea salt
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✨Toppings of your choice - I used dried, organic, preservative-free jujube dates and raisins + activated and roasted pumpkin seeds, walnuts and sunflower seeds - all from @absolute_organic
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✨Food thermometer
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YOU DO:
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Melt cacao butter, keeping its temperature under 40-45°C/104-113°F.
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Add the rest of the ingredients - one by one - and whisk thoroughly until well combined and completely smooth.
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Let the temperature drop to 31°C/88°F, then pour straight onto a lined tray and top with all your favourite real food bits n' pieces.
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Pop tray in the fridge until set, then remove and crack up into pieces to devour joyfully and mindfully 
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Happy FriYAY!
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PS: shoutout to my girl @bellephotog for snapping this super profesh pic of my choccie bark babies

An ode to you (and chocolate):

Because I love you.. Because I care… Here’s a choccie recipe to make, eat and share!

But waitaminute! Why should you make it instead of buying it?  Because YOU get to control the ingredients (have you seen what’s in most conventional, big-name brand chocolate bars? ).

Also because raw cacao is:

  • One of the BEST sources of magnesium, essential for energy production, healthy brain function, happy nervous system and for strong muscles, bones and teeth.

Continue Reading…

Recipes

Gluten Free Zucchini Bread

June 9, 2017
Well hello there Friday, it's lovely to see you! 
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To celebrate, here's a yumtastic recipe I first created for a client wanting a healthy vegan version of the more traditional zucchini bread (minus the animal-based ingredients) to snack on.
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Aside from it being gluten and egg free, this lovely loaf is PACKED with all kinds of real food stars like zucchini, organic apple puree and flaxseed 
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All perfect poop-forming ingredients to keep your body in tip top shape 
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If you've never tried flaxseed before, do it, do it! It's filled with healthy fats and functions as an effective little vacuum cleaner as it moves through your digestive tract.
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This recipe is best enjoyed with someone you love because food and friendship = LIFE 
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Have a great weekend, and don't forget to cook with love because it's the best, most health-supportive ingredient!
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EASY PEASY PLANT BASED ZUCCHINI BREAD
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You need:
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4 tablespoons flaxseed + 12 tablespoons water - mixed and left to thicken
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4 cups packed zucchini, grated
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3 cups gluten free flour blend (see my insta for past recipes or use organic, store-bought kind).
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1.5 cups organic apple puree (or boil 1-2 small apples & puree)
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3/4 cup organic nut or seeds of choice - you can also sub for dried fruit
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1 cup raw, organic coconut, cane or maple crystals
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1 tablespoon organic vanilla extract
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3 teaspoons aluminium-free baking powder
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1 teaspoon baking soda
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1 & 1/4 teaspoon true cinnamon.
1/2 teaspoon sea salt
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You do:
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✨Preheat oven to 180C/350F. Line or grease one large loaf tin.
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✨In a large bowl, combine applesauce, crystals and vanilla. Stir in the flax “eggs” and shredded zucchini.
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✨In a second bowl, combine flour, baking powder, baking soda, cinnamon and salt. .
✨Add dry ingredients into wet and stir well to combine. Lastly, fold in nuts/seed/dried fruit.
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✨Pour batter into loaf pan and smooth on top. Bake for 45-60 minutes or until a cake/bbq skewer comes out clean and your loaf turns a nice golden brown colour.
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✨Leave to cool on a wire rack before slicing (drooling) and enjoying! 
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BIG thanks to my girl (and pro photographer) @alisonmcwhirterphotography for the )

Well hello there Friday, it’s lovely to see you! To celebrate, here’s a yum-tastic recipe I first created for a client wanting a healthy vegan version of the more traditional zucchini bread (minus the animal-based ingredients) to snack on.

Aside from it being gluten and egg free, this lovely loaf is PACKED with all kinds of real food stars like zucchini, organic apple puree and flaxseed, YUM! All perfect poop-forming ingredients to keep your body in tip top shape  If you’ve never tried flaxseed before, do it, do it! It’s filled with healthy fats and functions as an effective little vacuum cleaner as it moves through your digestive tract. Continue Reading…