Wholefood for the whole body

October 12, 2014June 20, 2023

As we know, foods impact on the body is huge – inside and out. So far we have proven the brilliance of the avocado, discovered why Extra Virgin Olive Oil is referred to as liquid gold and explored natures very own multivitamin – the egg. This week I will be finding out why people around the world turn to chamomile tea as a cure-all.

Nourish from within:

Relieve stress, anxiety and get a good, nightmare-free sleep with chamomiles mild sedative effects.

Relieve menstrual cramps by reducing muscle spasms with the increase in glycine chamomile produces.

Recover more quickly from a cold with the antioxidants contained in chamomile.

How to:

Simply – Purchase chamomile tea bags and make tea. There are plenty of choices out there. Make sure you choose either German chamomile (Matricaria recutita) or Roman chamomile (Chamaemelum nobile) and a good quality brand. My favourite is pukka tea golden chamomile http://www.pukkaherbs.com.au/golden-chamomile-tea-bags/

Creatively – Mix it up. If chamomile on its own isn’t to your taste, you can still benefit from this incredible herb by mixing it with others teas, herbs, fruits and much more. Check out some of these options, below:

Chamomile + mint (fresh mint or mint tea) is a great, refreshing blend. Simply place both ingredients in to a tea pot with boiling water and brew to taste.
Chamomile + honey is a sweet, comforting treat. Simply add a teaspoon of honey to your freshly brewed tea.
Chamomile + hibiscus gives you a delicious fruity tea. Make in the same way as chamomile and mint.
Chamomile + fresh apple pieces are a calming, tasty combination. Pour boiling water into your teapot to warm it and then add fresh apple slices, using a wooden spoon to mash them in the pot. Add the chamomile and leave to brew to your liking, strain and serve. Add honey for extra sweetness or rooibos to ramp up the calming flavours.

All sound like too much effort? You can find many good, blended teas around these days. My all time favourite is serenity by mayde tea – chamomile, lavender and rose is a perfect blend that never fails to make me feel serene, get it here: http://www.maydetea.com/products/serenity

Dress –Tea can make a pretty delicious salad dressing, don’t believe me? Give this recipe from Art of Tea a go: http://www.artoftea.com/wordpress/2007/10/08/dress-your-salads-with-tea-2/

Treating the outside:

Chamomile has amazing healing properties that can accelerate the healing of minor skin irritations and wounds; it also has a natural bleaching effect on the skin. These properties make it an essential for evening skin tone and reducing the appearance of skin imperfections.

How to:

Eye treatment – reduce the appearance of dark circles and soothe tired eyes.

Ingredients:

2 organic chamomile tea bags.

Method:

Steep the tea bags in boiling water for 5 minutes; remove from the boiling water and gently squeeze out the excess liquid, pop the teabags in to the fridge for a few minutes to allow them to cool. Remove the teabags from the fridge, lay back, place a teabag on each, closed eye and enjoy. This is a great relaxing treat for tired eyes and will naturally reduce dark circles and puffiness.

Good food = Good mood

October 10, 2014March 18, 20251 Comment

Eating well is essential to being healthy and happy. Food doesn’t only have an impact on the body, but also the mind. Eating well can reduce the stress that is often caused by today’s busy lifestyle. Ironically a common excuse I hear for not eating well is being too busy. Don’t compromise time or taste with my top 10 favourite, deliciously nourishing dishes:

Breakfast

These days it is tough to find a quick breakfast option that isn’t full of sugar or highly processed. The following options are a perfect alternative.

Brunch loaf – This delicious no-bread toast option is simple, yummy and full of goodness. I mix up the ingredients for a new loaf every week! Find the super simple recipe over at Fitter Food.

Hot tip: Make this on a Sunday evening and have breakfast ready for the working week.

Mushroom, Capsicum and Egg Breakfast Stack – This recipe does take a little more effort, but is well worth it. This is a truly nourishing weekend breakfast treat. Here’s how:

Serves 2

Ingredients:

1 Red capsicum, halved and stalk removed.

2 Portobello mushrooms, stems removed

2 Eggs

1 1 Handful basil leaves

½ Avocado, sliced

Sea salt

Black pepper

2 Tbsp macadamia or coconut oil

1 Handful cherry tomatoes, halved

1 spring onion, sliced

Method:

Pre-heat grill, medium to high

Rub a little oil over each capsicum half, season with salt and place under grill, cook for 10 minutes, turning a couple of times.

Meanwhile heat a frying pan, medium to high, rub the mushrooms in a little oil, season with salt and cook for 3-4 minutes, turning occasionally, until they are just softening.

Transfer to an oven-proof plate and place in the bottom of the oven to keep them warm.

Keep the frying pan on the heat, add a tablespoon of oil and carefully crack the eggs in, cook for 3 minutes, or to your liking.

Take the mushrooms out of the oven and divide between two plates, layer the spinach and basil leaves on top, followed by the capsicum.

Lay the avocado on top of that then finally put the egg on.

Season with salt and pepper and serve with tomatoes and spring onion.

Hot tip: Save this for a weekend brunch.

Lunch

It is far too easy to grab a quick, easy, and not too healthy lunch. Prepare with these recipes and be winning through to dinner.

Mediterranean vegetable salad – Whist studying, I (and the rest of the class) would often have lunch envy over one girl’s lunch. Thankfully she now has a great food blog to share her secrets. This is my favourite.

Hot tip: This will last in the fridge for around 4 days. Make a big batch and you have lunch and side dishes for half a week. Tastes great served cold.

Witlof-sardine-boats – The easiest lunch recipe ever! I omit the homemade cream cheese for ease and it still tastes divine.

Hot tip: Use organic canned sardines to make it even easier.

Dinner

A fast paced lifestyle makes it difficult to make the right dinner choices. Check out these ‘fast food’ recipes for a quick, healthy option.

Speedy & Spicy Beef Stir Fry – Another winner from the guys at fitter food. This is one of my fail safe quick and yummy dinners.

Hot tip: Try it with chicken, pork or whatever you have in the fridge; it is still speedy and yummy.

Dessert

Even the most disciplined of us give in to dessert occasionally, we all deserve treats. With these recipes, treatin’ doesn’t have to mean cheatin’.

Coco Cacao ice cream – This one I created all by myself. I love experimenting with different foods, I love time-efficient food and I love dessert. I came up with this super simple ice-cream just in time for Sydney summer to arrive.

Serves 4

Ingredients:

160ml Premium organic coconut milk

Flesh of one whole young coconut

½ Tbsp coconut oil

25g Raw organic cacao powder

5g 100% natural xylitol

Pinch Cinnamon

Method:

Blend all the ingredients together in a blender or food processor, transfer to a clean bowl and place in fridge for 30-40mins.

Hot tip: I find placing the mixture in the freezer makes it too solid; the fridge gives it a good, ice-creamy texture – play around with this depending on your preference.

On the side:

Paleo Cauliflower ‘rice’ – This is the BEST! The yummiest and healthiest side dish I have ever come across. Forget mushy bland and overcooked cauliflower ‘rice’. This recipe is fluffy, has a light crunch and does not involve over cooked vegetables!

Ingredients:

1 head cauliflower – finely chopped

1 small onion – pealed and finely chopped

1 carrot – finely chopped

1 clove garlic – crushed

4 tablespoons (60 g) oil (olive or coconut)

Pink salt and pepper for seasoning

Method:

Heat half the oil in a non-stick frying pan over medium heat. Add onion and garlic and sauté until for around 2 minutes. Too the pan then add the chopped carrot and sauté for a further 3-5 mins or until onions are soft and light brown.

Add cauliflower and remaining oil; sauté for 10 minutes.

Season with salt and pepper

Hot tip – the cauliflower heads need less chopping/ food processing than the stalks. Chop them separately for a more consistent size

Wholefood for the whole body

October 5, 2014June 20, 2023

Foods impact on the body is huge – inside and out. Food is energy. We need to put food in to the body to power the body, just as a car needs fuel. What we choose as fuel determines the quality of power the body gives us – quality fuel = quality power. It should come as no surprise then, when I tell you quality food works miracles from the outside too. So far we have proven the brilliance of the avocado and discovered why Extra Virgin Olive Oil is referred to as liquid gold. This week I will be exploring natures very own multivitamin – the egg:

Nicknamed nature’s multivitamin, the egg really is a super food.

Nourish from within:

Reduce the risk of age related eye conditions with the antioxidants Lutein and Zeaxanthin, contained in egg.
Increase lean muscle mass with eggs essential amino acid profile.
Improve memory by nourishing your brain with the choline nutrient found in egg.

How to:

Bread – Yes, you can make bread from eggs! Egg bread is fantastic as a nutrient packed alternative. Check out my favourite recipe here: http://fitterlondon.co.uk/food/brunch-loaf/
Snack – A boiled egg is a quick, simple, satisfying snack. Add paprika and other spices for a kick.
Add – Add an egg to stir-fries, soups, curries and other dishes for a great texture and flavour.

Treating the outside:

Eggs are an excellent source of protein and contain all of the essential amino acids required to replenish and repair our skin. The zinc found in eggs makes them especially beneficial for treating acne and pimple prone skin.

How to:

Body mask – Clear a spotty back in time for bikini season.

Ingredients:

2 Egg whites
2 teaspoons fresh lemon juice
1 teaspoon raw honey

Method:

Whisk the egg whites and fresh lemon juice in a clean mixing bowl until the mixture becomes fluffy then mix in the honey. Once mixed to an even consistency apply immediately to a clean back. Relax for 15-20 minutes and rinse thoroughly. Follow with your chosen moisturiser.

Wholefood for the whole body

September 26, 2014June 20, 2023

Foods impact on the body is huge – inside and out. Food is energy. We need to put food in to the body to power the body, just as a car needs fuel. What we choose as fuel determines the quality of power the body gives us – quality fuel = quality power. It should come as no surprise then, when I tell you quality food works miracles from the outside too. Last week it was avocado, this week see how I am using Extra Virgin Olive Oil as my wholefood:

There is a good reason Olive oil is referred to as liquid gold.

Nourish from within:

Improve circulation with the proven effects of good quality extra virgin olive oil.
Strengthen your immune system with the antioxidants it contains.
Keep your cholesterol levels in check with the role olive oil plays in lowering total blood cholesterol, LDL-cholesterol and triglycerides.

How to:

Dressing – A simple drizzle of olive oil brings any meal to life. Infuse with any number of fresh herbs (I love rosemary) or team with vinegar’s for yummy combos.
Cooking – Roasting a big batch of veggies in extra virgin olive oil and a few dried herbs is quick, easy and super tasty.
Dipping – My favourite is pesto. Check out this awesome recipe from the I Quit Sugar website – http://iquitsugar.com/recipe/kale-pesto/

Treating the outside:

Extra virgin olive oil is full of anti-aging antioxidants, is naturally a low allergen and has a silky smooth texture making it perfect for dry sensitive skin.

How to:

Scrub – reveal beautiful radiant skin with this DIY alternative.

This scrub can be made based on your skin type and personal preference. Finer salt crystals will result in a finer scrub. My rule: make the crystals larger as you work down the body i.e. finer crystals should be used for the face, neck and décolleté. Whereas larger crystals can be used for areas such as elbow, knees and feet.

Combine the chosen salt (rock salt, Epsom salt, even table salt will do) and oil in a jar, mix thoroughly to ensure all crystals have been distributed. The amounts will depend on the salt type and area you are treating, aim for a fairly runny consistency. Using a small amount of the scrub in the palm of the hand, apply in a gentle circular motion concentrating on dry/rough areas. Rinse thoroughly and follow with moisturiser. If you don’t have allergy issues you can add a few drops of essential oil to the mixture, my faves:

Rose – great for any mature skins, adds to the anti-aging properties of the olive oil.
Lavender – great for relaxation and a scrub before bed.
Tea-tree – anti-bacterial and great for acne prone skins.

Stay tuned for more wholefoods for the whole body.

Wholefood for the whole body

September 19, 2014June 20, 2023

Foods impact on the body is huge – inside and out. Food is energy. Just as a car needs fuel, we need to put food in to the body to power the body. What we choose as fuel determines the quality of power the body gives us. Quality fuel = quality power. It should come as no surprise then when I tell you quality food works miracles from the outside too. This week I am using avocado as my whole food for the whole body, this is why and how.

Who doesn’t love the humble avocado? It’s versatile, affordable and oh so good for you.

Nourish from within:

Improve heart health with avocados healthy fats and abundance of vitamins.
Support weight loss and help regulate blood sugar with their slow release of energy.
Help prevent arthritis, osteoporosis and other inflammatory issues by benefiting from their anti-inflammatory properties.
Reduce the signs of ageing with the antioxidants contained in avocados.

How to:

Salad – Avocado makes for a welcome addition to any salad, it’s easy to incorporate and goes with just about any salad style. Winner!
Smoothie – Not only does avocado add a thick, creamy texture to smoothies it also adds some serious nourishment. Yum!
Spread – Avocado used in placed of other spreads is a tasty, healthier alternative.
Dessert – Not the first thing that springs to mind when thinking of avocado, but trust me avocado makes a perfect base for chocolate mousse. To prove it’s true, try one of my all-time favourites. Here’s the recipe:

Cacao & Ginger Mousse

Serves 2

Ingredients:

2 avocados
1 inch of ginger, peeled
4 tbsp cacao powder
4 tbsp maple syrup (I use rice malt syrup)
1/8 tsp sea salt

Method: Place all ingredients in a blender or food processor and blend until smooth, roughly 40 seconds. Add toppings of your choice and serve.

Treating the outside:

Avocado contains nearly 20 essential nutrients, including fibre, potassium, Vitamin E, B-vitamins and folic acid. They also have anti-fungal and anti-bacterial properties and a natural fatty rich texture, making it perfect for nourishing any skin type.

How to: Face-mask – kick back, relax and treat yourself with these homemade alternatives:

Ingredients:

½ a ripe avocado
1 tablespoon of natural yogurt
1 teaspoon of raw honey

Method:

Combine the avocado, yogurt and honey in a clean mixing bowl and mix well. Immediately apply the mixture to a cleansed face and neck. Relax for 15 minutes and rinse thoroughly, tone and moisturise to complete.

Hair Mask:

Ingredients:

1 ripe avocado
1 tablespoon lemon juice
1/4 Cup olive oil

Method:

Mix the ingredients in a clean mixing bowl until they form a paste like consistency. Apply the mixture to damp hair and leave for 20 minutes. Shampoo and condition hair as usual to remove and reveal super glossy locks!