Browsing Tag

real food

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…

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

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, Recipes

Plaintain Coconut Porridge

July 11, 2017
YUMMO! .
I'm currently enjoying a VERY yummy, nourishing breakfast  whipped up with what little ingredients I have in my pantry at the moment!
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Because it tastes SO good, I'm sharing it with you, in case you're stuck in a breakfast rut & want to try something new 
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When it comes to breakfast, you're literally breaking(your)fast, so it's important to eat foods that are delicious, filling, nourishing and 100% gut-friendly!
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My super simple recipe (below) combines all of these elements PLUS a good dose of:
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✨potassium
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✨omega 3 fatty acids
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✨beta carotene
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✨protein
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✨vitamin B6
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✨vitamin C
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✨dietary fibre
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➕PLUS ➕
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✨a super important gut-friendly ingredient called 'resistant starch' which stimulates the good bacteria in your gut, helping to maintain a healthy balance of the good guys to keep everything - including optimal pooping  in check!
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Where does the magical resistant starch come from? The plantain of course! 
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If you're unsure of what a plantain is, don't stress - you can almost always find one (or ten!) at your local asian market. Look for a banana with black splotches all over its skin - this is what a perfectly ripe plantain looks like (google & take a look!) 
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Plantains begin green and are super hard to cut into. As they age, they soften which is the type needed for this recipe.
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This yumminess is great hot or cold - if you're making & storing overnight, add more liquid in the morning to create a perfect porridge texture 
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COCONUT PLANTAIN PORRIDGE
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You need:
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1 cup full fat organic coconut milk
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3 tbs coconut flour
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2 tbs desiccated coconut
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1 tbs chia seed (or flax seed)
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½ ripe plantain, mashed roughly
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Toppings incl: sliced plantain, dried coconut, chia, cinnamon, crushed nuts/seeds (just not too many because there's already enough healthy fats in the porridge!)
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You do:
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In a small saucepan, combine coconut flour, shredded coconut, chia seed & milk. Stir over a medium heat to warm & thicken - won't take long!
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Turn off heat, add mashed plantain. Stir/whisk/blend to arrive at desired consistency.
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Add more milk (or water) if you want a more runny consistency.
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Top with extras & enjoy

YUMMO! I’m currently enjoying a VERY yummy, nourishing breakfast, whipped up with what little ingredients I have in my pantry at the moment. Because it tastes SO good, I’m sharing it with you, in case you’re stuck in a breakfast rut & want to try something new 👌🏻

When it comes to breakfast, you’re literally breaking(your)fast, so it’s important to eat foods that are delicious, filling, nourishing and 100% gut-friendly! My super simple recipe combines all of these elements PLUS a good dose of:
Continue Reading…

Recipes

Anti-Inflammatory Juice for Pain and Inflammation

July 1, 2017
Hi there, how's your week been so far? If you've joined me recently, or reached out to say hello since my appearance with @trinnywoodall, I'm truly touched to know I've ignited a fire within you to find out more about your overall health 
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To celebrate, I've created a very powerful anti-inflammatory elixir - upon request from many of you experiencing joint pain and inflammation
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Your body is an amazing machine, it only needs the smallest of encouragement to begin to soothe and heal naturally. .
So the goodness in this elixir includes:
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Tart Cherries - contain the highest anti-inflammatory content of any food (). Cherry juice reduces inflammation in your blood vessels by up to 50%!
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Pineapple - contains bromelain, a 'systemic oral enzyme' used to treat pain and problems like arthritis. Bromelain may also help your body fight cancer by dissolving 'fibrin' (cancer cells hide under fibrin to escape detection, cheeky little buggers!). When fibrin is dissolved, cancer cells become uncloaked and easily detected by your immune system 
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Spinach - attacks inflammation from every angle! Rich in carotenoids + vitamins C, E, and K, that protect your body from pro-inflammatory substances.
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Parsley - great protection from rheumatoid arthritis thanks to its SUPER high chlorophyll and Vitamin C content.
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Cacao - contains 'flavanols' which work fast to reduce inflammation and blood clotting.
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Water - enough said!
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☄️Turmeric - an amazing anti-inflammatory, best taken with pepper (see my latest Insta story re: why!)
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Extra Virgin Olive Oil - the source of its distinctive aftertaste (called 'Oleocanthal') has similar effects as synthetic (more harsh) forms of pain relief like ibuprofen 
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ANTI INFLAMMATORY ELIXIR
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1 cup tart cherries, pitted
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1 cup fresh pinneapple, chopped
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1 cup packed, organic spinach
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1/2 cup packed fresh parsley
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1 tablespoon cacao powder
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1/2 tablespoon turmeric + teensy tiny pinch of black pepper
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1/2 tablespoon extra virgin olive oil
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200mls water
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Combine all ingredients in the blender (in the order above) and blend on HIGH.
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Strain through a nut milk bag and drink immediately to reap the benefits!

Hi there, how has your week been so far? If you’ve joined me recently, or reached out to say hello since my appearance with Trinny Woodall, I’m truly touched to know I’ve ignited a fire within you to find out more about your overall health 🙏🏻

To celebrate, I’ve created a very powerful anti-inflammatory elixir – upon request from many of you experiencing joint pain and inflammation

Your body is an amazing machine, it only needs the smallest of encouragement to begin to soothe and heal naturally. So the goodness in this elixir includes: 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…