Total Wellbeing

Massage & Naturopathy in Sunshine Victoria

Jodie Williams

Healthy Blueberry & Almond Meal Cupcakes

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With Easter coming up, my diabetic clients could be feeling a tad deprived to be missing out on hot-crossed buns. However, let's not miss out – let's have something better!

These little gems, while not necessarily going to give you a sugar-hit, they are certainly satisfying. To add a sweeter taste you could easily add a little stevia to the batter, however, I found them to be delicious just as they are.

Most of us can tolerate the occasional sweet treat. However, when you don't process carbohydrates easily, the goal is to minimise simple, easily absorbed sugars and opt for slow-release or lower carbohydrate content in your snacks and meals. If you have a metabolically impaired ability to absorb carbohydrates (sugars) efficiently, blood sugars can become dangerously high in the blood, especially if eating a conventional diet, including processed flour products, sweetened foods, soft drinks and confectionery.

In this recipe, inspired by Maya Krampf ‘s Wholesome Yum Keto Muffins, we are opting for ingredients with both a higher nutritional value and lower in total carbohydrates to be stabilising on blood sugar – like almonds, coconut and eggs. Whip this batter together in under 10 minutes and cook at 180 degrees for 25 minutes and you'll be having a delicious morning or afternoon teatime treat before you know it.

Ingredients

  • 2  cups almond meal
  • 1/2 cup shredded coconut
  • 2 tsp inulin (optional – adds a little extra fibre to feed your gut bacteria for those who are not fructose intolerant)
  • 1 1/2 tsp baking powder
  • 1/4 tsp salt (optional, but recommended)
  • 1/3 cup coconut oil  or butter, melted
  • 1/3 cup your choice of milk
  • 3 large eggs
  • 1/2 tsp vanilla extract
  • 3/4 cup blueberries, fresh or frozen
  • 1 small apple, grated

Method

Mix together all the dry ingredients – almond meal, coconut, salt and baking powder. Follow with wet ingredients – eggs, milk, melted oil or butter, vanilla extract. Then stir through the blueberries and grated apple.

In a cupcake tray lined or greased, divide the batter into 12 even portions. Pop them into a pre-heated oven for 20-25 minutes until they are golden on top and a skewer comes out clean.

Exercise is Self-Care in Motion

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There are so many ways to improve your fitness…

The benefits of exercise are ah-maz-ing. Quite simply, we are made to move and part of brilliant self-care is giving our bodies the opportunity to do that daily. I always get a bit poetic about the benefits of exercise the day after a workout, must be the endorphins elevating my mood!

Slipping in a 15-minute walk makes a difference. Moving isn't all about long hours at the gym. Do what you can and work up to clocking up an hour of activity over the day. Think you don't need to exercise because you are a normal weight? Think again!

Active obese people have lower rates of sickness and mortality than non-obese sedentary people.

Curated from Carolyn Ross – The Emotional Eating Workbook: A Proven-Effective, Step-by-Step Guide to End Your Battle with Food and Satisfy Your Soul 

I've collected a few ideas below to get you thinking about exercise a bit differently. For balance, the 1-2-3 of physical fitness includes:

  1. Stretching
  2. Weight training
  3. Cardio

Why stretch as part of my exercise routine?

Stretching is insurance for your old age, keeping you limber and mobile. People who stretch tend to feel younger and have better flexibility. It can also calm your mind, ease muscle tension and improve your posture.

Do I really need to lift weights?

All those machines can seem a little intimidating to the uninitiated, but building gym confidence isn't a bad thing either. Tag along with a friend who loves the gym, get your gym trainers to give you an introduction and you will soon find your bearings amid the world of weights and indoor treadmills. Strength training with weights or using your body weight helps keep your spine strong and muscles active. And it will get your heart moving. Weight training also has cardio benefits and benefits for maintaining your muscles for your metabolism.

Cardio calling you?

Cardio keeps your heart fit, reduces stress and moves your blood around your whole body. Great for winter, when toes are chilliest! Or when you are feeling a little unfocussed and your brain could use a wake-up call. In fact

aerobic exercise enhances cognition and likely prevents cognitive decline.

Curated from High levels of incidental physical activity are positively associated with cognition

Moderate exercise helps relieve stress and floods your body with feel-good chemicals – the natural high that's good for your mood and makes you smile. With such a list of benefits, I bet you feel like putting on your runners and hitting the streets now! I know I do.

Being active during the day adds to your life span and has positive results. And it doesn't have to be all structured exercise either. A recent study found that people who have a lot of incidental movement along with a regular exercise routine, live longer and are healthier and happier than those who are mostly sedentary and have a regular exercise routine.

Ways to get physical – your checklist to success!

At home and at work there are so many ways to clock up some active time, no matter how busy we are. Exercise isn't one size fits all, there are so many ways to get active, why not check out some of these ideas? Perhaps there are some in this list that you haven't thought about. Put a mental tick next to each idea that could easily fit into your routine:

At Home

 Join or start a walking group with your neighbours or see if there is one at the local shopping centre. Enlist a walking buddy for support.

 Take your little ones out for a walk in the pram.

 Include the entire family — an evening bicycle ride with your kids is great exercise and also models self-care to help create an appreciation for movement and life-long habits for the younger generation.

 Walk the boundary while watching your kids play grass sports. There's no rule spectators can't get a little exercise too!

 Dogs are the best personal trainers and always keen to get outside! Go for a walk or run with your dog — if you're in an offlead area, get in on the fun and actively play with your dog.

 Clean the house or wash your car. Rock out with some tunes and get a clean house as a bonus. I don't know about you, but if I'm in a bad mood I can really let off some steam scrubbing something that desperately needs it. Channel your inner despot for good.

 Choose your transport. Walk, skate, and cycle more. Drive less.

 TV time? Do some stretches, your physio activities, or pedal a stationary bike while getting your latest Netflix fix.

 Mow the lawn and pull some weeds.

 Plant and care for a vegetable or flower garden.

 Play with kids—tumble in the leaves, dance to music, practice your cartwheels, build a fort or splash in a puddle.

At Work

 Get off the bus, train or tram one stop early and walk or skate the remainder of the way.

 In transit or waiting for the bus? This is the perfect moment to do some standing or seated stretches.

 Replace a work break with an energetic 10‐minute walk. Request that a colleague walks or runs with you.

 Take the stairs instead of the lift.

 Send your print jobs to a further printer and go pick them up personally.

 Take part in an activity program at work or a close-by gym or sports centre.

 Join the workplace sports team.

 Make sure you drink enough water to need regular toilet breaks. A hydrated brain functions much better and you get some bonus activity on your way to the bathroom during the day!

Play Time/Active Weekends

 Walk, run, skate, or cycle.

 Swim, throw a ball at the beach or do water sports.

 Take a class in self- defence, the latest dance craze or stretch with Pilates or yoga.

 Play 9 or 18 holes of golf and carry or wheel your clubs.

 Find out where the local clubs or leisure hire places are and canoe, row, or kayak.

 Pick up a racquet. Play tennis, squash, racquetball or maybe even badminton.

 Ski, toboggan or snowboard in winter.

 Play basketball, footy, or soccer. If you can't commit to a team, grab a friend and get yourself to a local park for some friendly competition.

 Handcycle or play wheelchair sports.

 Take a walk in nature. Exercise in nature has double points as just being in nature soothes your nerves and has healing benefits!

 Most importantly – have some fun and make fabulous memories while moving around!

Supporting your fitness with massage

Sometimes beginning to exercise can cause a few aches and pains – booking in a massage can be just the thing to keep you on track, feeling comfortable and motivated. We are happy to support your exercise routine with a regular massage. Book online now!

What inspires you?

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Time in nature is one way to inspire your optimistic outlook

You may have noticed I like to gather inspirational quotes and post them on my Facebook and Twitter feeds. I love them, I admit it. So while I was posting a collection of these gems one cloudy day I suddenly realised how differently I felt after reading them. I was lighter, more positive, looking forward to the day and optimistic for the future. Perhaps it really was true:

I'd been catching a healthy attitude from reading inspiring quotes. And the likes of Tom Stoppard and friends had been the carriers.

What lifts you up?

This got me thinking about the things that lift us up, the things that inspire us every day. My dad was a motivational speaker of sorts. Charismatic, complementary, he always knew the right words to pick you up and make you feel good. It's those sorts of people you remember because of how they make you feel. A ray of sunshine. Thanks, Dad.

Feeding your mind with compliments, beauty, inspired ideas can only be helpful. Perhaps even on a global scale, if Tom Stoppard is right and these things are contagious. It's a simple experiment, but observe for example the number of smiles you receive on a pleasant, sunny day – even better if it's a holiday. The magic of the day is intoxicating and it's almost impossible to feel otherwise infected. The reflection of happiness from person to person is so uplifting.

The way you feel can affect your health

I can't say I've always felt inspired in positive ways. Dark thoughts inspire self-blame, guilt, irritability and crankiness which unfortunately still spills over into the environment. Waking up on the wrong side of the bed, if you can't shake it, can lead to a really shitty day. And it's exhausting.

If you've ever been to that place where you can feel your blood pulsing through your head – quite literally like you're going to blow your top with anger, you can easily see the wisdom in this quote. Science backs up the mind-body connection with not-so-great impacts for cardiovascular disease in particular. Blaming others for your anger is statistically even worse apparently with the research finding this type of anger is

associated with a 31% increased risk of heart disease in both sexes.

Curated from Anger Expression and Risk of Coronary Heart Disease: Evidence From the Nova Scotia Health Survey

Inspire yourself

So if anger makes you sick, feeling happy fosters health? Seems like the obvious conclusion. I love a feel-good movie, a touching biography, being in nature, time with good friends and family, a positive quote. This all inspires me to feel the way I want to feel – compassionate, optimistic, kind. What about you? What inspires you to feel the way you want to feel?

When did I book my next appointment?

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Life is busy and sometimes things can fly straight out of your memory! Perhaps your next massage or naturopathy appointment for example?

Confused cat wondering when his next massage appointment is

Don't worry, we have you covered! You can always contact us or view your upcoming bookings online via our online booking system. Simply follow these steps:

1. Follow the link to our booking system on your smartphone or computer: https://total-wellbeing.com.au/book-online

2. Click on the profile symbol in the middle of the page

3. Enter your password and user name (your email). This was sent to you in an email when you first made a booking with Total Wellbeing Massage & Naturopathy.

a. Don’t worry if you don’t know your password. You can reset it by clicking on the green “Remind password” text. Just enter your email and you will be sent a link in your email to use.

4. Once you are logged in you can find all your upcoming appointments and even view your past appointments and cancelled bookings under the “All bookings” tab.

5. Here you can also add your appointments to your calendar. Simply click on the “Add to Calendar” button.

a. Choose your calendar.

b. Save your appointment. It's a good idea to double-check the date and time is correct in your calendar, and then go ahead and save your appointment to your calendar.

Easy! Well done on finding all your upcoming bookings.

At any stage, you can always give us a call to update your appointments. Just remember to please give 24 hours for all changes!

Healthy Hot Drinks for Winter that Won’t Increase Anxiety

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I love chai written in cinnamon on a steaming mug of chai latte

There is nothing better than sitting down to take a moment in a busy day with a hot cuppa. Sometimes it's just the act of taking time out that helps to reset your stress levels. What's your favourite hot drink for winter? While coffee and tea are favourites for many, the extra stimulation of caffeine is not always the best, especially if you experience a racing heart-beat, anxiety or sleep problems!

Sugar can also be a problematic part of the tea and coffee ritual, as sweet treats are often enjoyed at the same time, whether or not you sweeten your drinks. If you are wanting to reduce the impact of sugar or caffeine I recommend finding an alternative first and then changing your habits little by little. This is particularly important with caffeine withdrawal – try substituting every second cup of tea or coffee with a non-caffeinated cuppa. Cutting out caffeine cold turkey can be pretty uncomfortable, so the slower withdrawal is generally recommended.

Warming spices through the colder months are a great way to increase heat and circulation. Or if you have a colder disposition and tend towards cold hands and feet even in summer, why not enjoy a cup all year-round? They also have therapeutic benefits for blood sugar control (cinnamon and stevia), inflammation (turmeric and ginger) and your digestion (ginger, turmeric and cacao). A cuppa can be time to enjoy a moment to breathe and centre as part of your daily self-care. Try these options for yourself!

Chai Spice Mix

This is a lovely alternative to the commercial chai powders that usually contain powdered caffeinated tea and a healthy dose of sugars. If you do want to sweeten this one, you get to control how much you put in there or substitute for a herbal sweetener like Stevia.

Stevia is one of my favourite sweeteners. It doesn't spike your blood sugar or have an inflammatory influence on insulin the way most artificial sweeteners do. And it only takes a tiny amount to sweeten your hot drinks.

I did a bit of an experiment and found this was a lovely blend – courtesy of https://bargainmums.com.au/easy-chai-spice-mix-powder

  • 2 tablespoons ground cinnamon
  • 1 tablespoon ground ginger
  • 1 tablespoon cardamom powder
  • 1/2 tablespoon ground nutmeg
  • 1 teaspoon clove powder

Add a 1/2 teaspoon of the spice mix, a tiny dust of stevia powder, hot water and milk of your choice. Perfect warming winter treat!

Hot Chocolate

This is a really simple, no nasties way to get all the benefits of raw cacao. Simply pop in a teaspoon of raw cacao, hot water and milk of your choice. For an extra tasty variation, zest a little orange rind into your cup – jaffa hot chocolate!

I like the bitter taste of the cacao but you might like to add a tiny pinch of stevia powder to taste.

Remember, chocolate is a caffeine relative so it can be a little stimulating. Avoid having this one in the afternoon and evening if you are experiencing poor sleep.

Lemon

A naturopathic favourite! Hot water with a squeeze of lemon juice is not only a satisfying cuppa, it also has digestive benefits.

Bitter and sour foods stimulate digestion and prepares your body to break-down and utilise your meals, via the taste-receptors on your tongue.

Modern styles of eating, involving convenience and on the go foods often lead to our taste buds being trained to only accept sweet and salty flavours. Getting to know more bitter tastes is a good way to round out your palette and one of the tips we use to reduce indigestion and bloating.

If you are having digestive symptoms and you want to explore more ways to make your tummy happy, make a time to chat with your naturopath today.

What’s ‘Self-Care’ got to do with food?

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It can be a bit confusing when you've been brought up to believe relaxing is being lazy and your self-worth is tied to what you ‘do', what you sacrifice and how busy you are, to really GET ‘self-care'. So let's define the goal.

What is Self-Care?

Self-care refers to activities and behaviours that can assist you to reduce stress and improve your general happiness and wellbeing: basically, proactively taking care of yourself.

Were we designed for so much stress? A stress reaction is the body's protection against predators and danger. It flushes the body with chemicals to allow you to prepare to sidestep or go head to head with danger. You might know this as the “fight-or-flight” system.

Be that as it may, unending stress causes mileage on your body. It may likewise cause illness, either due to changes in your body or the overeating, smoking, drinking and other negative behaviour patterns we use to adapt to our pressure-cooker lives.

Looking at a mountain, an untouched river or a sleeping newborn baby, most of us would agree, this is a beautiful existence we humans have. Confronted with chronic stress, the thief of perspective and rational thought, the beauty of this world can seem tarnished indeed. This is where self-care comes in. It is a basic truth; you are precious and important, valuable in this world and somewhat of a miracle. So, let's take a look at ways to take care of your precious self and your experience of this world.

Good Food=Self-Care

In my early years, I grew up on the family fruit farm just over the Victorian border in southern NSW. I ate fruit in season and the mainstays were simple home-cooked meals, soups and stews. Fast forward to my teens and 20's and I was in a bit of trouble with a sugar addiction that put my energy, moods and immune health on a rollercoaster ride. Soothing my nerves and emotions with sugar was a vicious cycle that took many years to overcome. Without a doubt, adding to my stress, instead of helping to sustain a feeling of calm in the long term. I also suffered from skin conditions that didn't go away no matter what I tried. And every cough and sniffle dragged on for weeks. Until that is, I switched to a whole food, minimally processed diet. Bingo! My skin cleared up, my immune system was more resilient and my mental health stabilised.

In contrast to the foods I'd eaten before, I found foods that stabilise your energy, support your moods and immune health are in fact stress-busters. We all have to eat, so my advice is to pick foods wisely – include a lot of:

The Good Stuff – Foods for Emotional and Physical Health

  • Fresh vegies and fruits. 5 serves of veg a day really keeps things ticking along. One serve of vegies= 1 cup of uncooked or 0.5 cups of cooked vegies a day. While a serve of fruit is about 150g or 2-3 pieces, depending on the size of the fruits you are eating.
  • Clean sources of protein – including grass-fed organic meats if you can get it and eat meat, beans and lentils, eggs.
  • Good fats including oily, wild caught fish like sardines, Atlantic salmon, anchovies and mackerel; plus avocados, olive oil, nuts and seeds.
  • Probiotic foods like unsweetened yoghurts, sauerkraut, kim chi, miso and fermented vegies. Small serves are recommended to help keep your digestion in check without putting your gut in overdrive.
  • Whole grains including oats (steel-cut are even better), quinoa, buckwheat, barley and brown rice are some personal favourites.

Tips for Breaking Away from Foods that Destroy your Health

Excellent self-care includes eating 5 serves of veg with quality proteins and fats. If this is new, it's likely to be a work in progress, so give yourself a break, it's not every personality who can suddenly commit to a new way of life overnight. And, please forget telling yourself you can NEVER eat your favourite foods. Just make sure you are eating 3 meals a day based on vegies, fruit, wholefoods, quality proteins and fats. Once you are taking care of your nutritional requirements with all this good stuff, the foods that contribute to rocking your equilibrium are much easier to stay away from most of the time. These foods just get edged out. In fact, you'll find you are having fewer cravings for:

  • highly sweetened foods and drinks,
  • deep fried foods,
  • salty snacks.

Without making an effort to eat quality meals, 3 times a day, I have no doubt I would not have been able to quit my personal reliance on sugar as an energetic and emotional bandaid. You have to find the parachute before you jump out of the plane. Or, less metaphorically, you have to fill your pantry with the tasty, healthy stuff you want to eat before you decide every second thing you currently eat is suddenly off the menu. It's likely to be a work in progress, so give yourself a break, it's not every personality who can suddenly commit to a new way of life overnight. But don't give up. Small changes make a big difference over time. You'll be giving your friends advice on eating well before you know it!

Tasty fresh foods with a rainbow of colours do a lot of the work in a detox diet

If you need some help with putting self-care on your ‘plate', book in for a checkup with your naturopath. Let's workshop some ideas together, you and your tastebuds will love!

Beat Boring Breakfasts with Banana Bread

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Almond meal gluten-free banana bread

Why Eat Breakfast?

Eating breakfast sets you up for steadier blood sugar throughout the day. This means you will be less likely to find yourself starving at morning tea time and heading to the vending machine for an emergency top up. Your metabolism gets a boost and your brain has the fuel to help you concentrate on your life. Skipping breakfast is a metabolic stress on the body and when typically there is more than enough stress in a day, why add any more!

 

If you start with a breakfast that has balanced amounts of protein and healthy fats, with a moderate amount of carbs you will find you will be satisfied for longer and have energy that will sustain you until your next meal.

 

Just 6 ingredients make a healthy banana bread that's moist and naturally sweetened with fruit. You can enjoy a slice with a hot beverage in the morning. My favourite is a dandelion chai with a splash of soy or almond milk. The spices are perfect for warming up as the mornings get cooler and go really well with a slice of banana bread!

This is a very moist banana bread. If you prefer a more dense type of banana bread, please see the receipe options following the instructions below.

 

Serves: 8

Ingredients for Gluten-Free Almond Flour Banana Bread

  • 2 cups,  Almond Flour
  • 1 tsp, Baking Soda (bi-carb soda)
  • 3 large, Eggs
  • 6 ripe, Bananas
  • 1/4 cup, Sunflower Seeds
  • 1/4 cup, Pumpkin Seeds

Easy Banana Bread Instructions

  1. Preheat oven to 180°C.
  2. Line your loaf tin with baking paper and set aside.
  3. Add all ingredients (except one of the bananas) into a blender or food processor and blend until a well-combined batter. Pour batter into prepared loaf pan. Alternately, if you don't have a blender or food processor handy, mash your bananas with a fork and mix into all the other ingredients until combined.
  4. Garnish the top of the batter with thinly sliced banana.
  5. Bake for 60 minutes or until the loaf feels firm and the top has browned.
  6. Turn off oven and let the loaf cool completely in the loaf tin.
  7. Slice and store your banana bread in an airtight container in the refrigerator for easy access in the mornings.

Full of Fibre, Healthy Fats and Protein

As you can see, the estimated nutritional breakdown for our banana bread sets us up for a satisfying serve of carbs, fats and protein. Perfect for giving us a great start to the day. If your breakfast choices have become a little tired, try out a slice of hearty banana bread for a change.

Low carb banana bread for breakfast

Recipe Changes You Might Like to Try

The following options are some variations I've tried. Perhaps my flavourite version so far is one cup of rolled oats and one cup of shredded coconut substitued for almond meal/flour, with the addition of 2 Tablespoons of sultanas. Also, the most well received as far as the tastebuds of family and friends – it is a little sweeter, which is more accessible to those not used to eating a wholefood diet.

  1. Use rolled oats instead of almond flour. This makes for a really hearty, dense banana bread which is great if you like your oats!
  2. Use one cup of almond flour and one cup of rolled oats instead of 2 cups of almond flour.
  3. Use one cup of shredded coconut or coconut flour and one cup of rolled oats instead of 2 cups of almond flour.
  4. Add some extra sweetness with 2 Tablespoons of dried sultanas.
  5. Spice it up! Throw in your favourite spices. You might like to try cinnamon, ginger or mixed spice. Enjoy!

New to meditation? Try a meditation app!

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Woman sits on a yoga mat smiling with her eyes open with grass and trees in the background

 Why meditate?

A quiet mind is getting a good rap these days, with everyone talking about the benefits from Oprah and Katy Perry to Clint Eastwood. It seems our very powerful brain is much more cooperative and responsive when we give it some time out. In fact, training the mind for just 5 minutes a day according to meditation specialists, Headspace with a mindfulness app can have profound benefits for your sense of relaxation and control.

Being busy means we often put things that are good for us to the side, however, I must say a short meditation is worth its time many times over in the benefits we gain, not just for ourselves but also for those around us, our relationships and our work. Author of Happiness from the Inside Out: The Art and Science of Fulfillment, Rob Mack suggests that simply taking time for a single breath to be completely in the moment is a mini-meditation we can benefit from. Taking a breath? Once a day? I challenge you, you can find time for that in your schedule!

If you prefer the ease of guided meditation, and they are fabulous training for minds new to meditation, these are some of the best meditation apps around:

Try these meditation apps

  1. Headspace has a free 10-day intro course, which is only 3-5 minutes a day, it is a nice easy intro to mindfulness meditation, with some cute animations. https://www.headspace.com. If you get really into it, you can subscribe and access hundreds of different guided meditations from their library.
  2. Smiling Mind is a free Australian version to go on with after the Headspace course if you choose not to subscribe https://smilingmind.com.au. Aim for doing one quick meditation each day, perhaps before bed is a good time for you? Or maybe take a 5-minute break at work to do one at your desk?
  3. Calm has beautiful guided meditations for relaxation and sleep. The word from my colleagues in the industry is that Calm does like to mix up their narrators and have just added a sleep story narrated by Matthew McConaughey. Perhaps that's just the motivation you needed to pick try meditation? If not there is sure to be another voice that soothes you here: https://www.calm.com/ 

Relaxation prescription

We regularly hear about the negative effects of stress – from triggering skin conditions to heart issues, it is enough to give you a panic attack. In reality, modern life is busy and we have plenty of distractions to keep our minds constantly working, most of the time without us even registering that our thoughts haven't stopped to take a breath, so to speak, all day. So, when you feel your mind whirring away, take note, take a pause, breathe, be in the moment, even just for that moment and you might just get some valuable insight on what it's like to relax and nurture your mind.

Did someone say “salad”? 4 summer favourites to try

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Colourful ingredients are the basis of creating a tasty, inventive saladAs the days warm up I've been slowly coming around to it being salad season – it takes a bit to transition from the warming foods of winter to finally feeling sun warmed enough to proceed on to salads here in Melbourne in my experience. And with a beautiful day of sunshine, perfect for basking in, scheduled ahead, it has now become urgent to dig out my favourite salad recipes!

We know that the average Australian family aims for 5 serves of vegies each day, however, it's only a slim few of us who actually get there. With a healthy salad in the fridge, you can easily add an extra serve or two to meals throughout the day. If you happen to recall, a cup of fresh salad greens or vegies is generally considered 1 serve, while 1/2 cup of cooked vegies will also satisfy for a serve.

The following are some of the best salads on my summer rotation, packed with lots of yummy flavours, textures, colours, and crunch, take your pick with something simple, like the Kale Salad or move up to something fancy like the Beetroot, Seeds and Spinach number by COOKIE+kate.

1. Simple Kale Salad

Having well-deserved superfood status, kale is also at the top of the list for pesticide residue, unfortunately. Never fear, if you have a small space in the sun, Kale is also very easy to grow. Can't do better than homegrown produce, and look at you go, reducing your food miles, greenhouse emissions and combating climate change, just by eating your greens! However, don't worry if you can't access organics at your local green-grocer or afford the extra dollar or two, wash them well to minimise pesticides – after all, conventionally grown greens is much better than no greens at all.

Dressing Ingredients:

  • Juice of 1 orange
  • 1 tablespoon apple cider vinegar
  • 1/4 tsp of ground ginger
  • 1/4 tsp of turmeric or paprika
  • 2 tablespoons flaxseed oil
  • Himalayan salt to taste
  • Black pepper to taste

Finely chop your freshly washed Kale, toast some seeds or nuts and drizzle with a tasty dressing and voila, your salad awaits! What could be easier? You will find the full recipe here.

2. Raw Zucchini, Cherry Tomato, and Toasted Almond Salad

Once the summer produce gets going, it seems there are zucchinis everywhere. Being new to homegrown delights, the pleasant over-supply of zucchini did present an opportunity for creative zucchini use. This is one of my favourite ways to sneak extra vegies into your day from last summer, even going so far as eating them with breakfast on hot summer mornings. You really don't need a fancy vegie spiraller, the humble potato peeler did work just as well 🙂

Ingredients

  • 1 zucchini, spiraled or sliced thinly with a vegie peeler
  • 1-2 tablespoons of mixed seeds and nuts – I used pepitas, sunflower, flaked almonds and pine nuts, lightly toasted in a pan
  • Juice of 1/2 a lemon
  • A handful of cherry tomatoes, halved
  • Fresh basil leaves, torn

For the full recipe, see my earlier post – Raw Zucchini Salad Breakfast.

3.Brussels sprouts as a salad ingredient? Why not!

Raw Brussels sprouts are just really tiny cabbages and coupled with a tangy dressing, a delicate cheese and some red onions, there is really nothing that can be said in opposition to this recipe. You'll probably surprise your guests with the revelation that in fact, they have just enjoyed a Brussels sprout! For other ways to eat Brussels sprouts check out my earlier post here.

Ingredients

  • 1/2 small red onion
  • 1 lemon, juiced
  • 1 tsp honey
  • 1 tsp whole grain mustard
  • 1 pinch salt and freshly ground black pepper
  • 1 tablespoon olive oil
  • 3 cups Brussels sprouts (use larger sprouts if possible)
  • 1/2 cup finely grated pecorino romano

I found the original delicious version of this recipe here.

4. Beetroot, edamame and avocado anyone?

This is the type of salad that I like to take to Christmas events, it has so much red and green is the mix, it just feels festive! However, I'm not saving it until then – there will be one of these whipped up this week, you can count on it 😉

Ingredients

Salad

  • ½ cup uncooked quinoa, rinsed
  • 1 cup frozen organic edamame (find it in the frozen section – edamame are soy beans, either in a pod or shelled, mine were in a pod and I shelled them after cooking)
  • ⅓ cup slivered almonds or pepitas (green pumpkin seeds) (I used both!)
  • 1 medium raw beetroot, peeled
  • 1 medium-to-large carrot, peeled
  • 2 cups packed baby spinach or arugula roughly chopped (arugula = rocket, this is what I used, I didn’t chop it though),
  • 1 avocado, cubed

Vinaigrette

  • 3 tablespoons apple cider vinegar
  • 2 tablespoons lime juice
  • 2 tablespoons olive oil
  • 1 tablespoon chopped fresh mint or cilantro (cilantro – coriander, I opted for 1 of each)
  • 2 tablespoons honey or maple syrup or agave nectar (I used 1 tsp of coconut sugar, you could use any sweetener)
  • ½ to 1 teaspoon Dijon mustard, to taste
  • ¼ teaspoon salt
  • Freshly ground black pepper, to taste

Check out the full recipe from the fabulous COOKIE+kate here.

There are a few other salads I've yet to share, so look out for a few more to come. Oh, and if you have any gems to share, I'd love to be introduced to your faves for sure 🙂

To cake or not to cake? Healthy zucchini gluten-free chocolate cake recipe, anyone?

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zucchine chocolate chip cake and fresh zucchinis

Enter, the nutritionally dense vegie cake! Earlier this year we had a glut of zucchini's as my partner tried his hand at gardening for the first time (very successfully!) and unleashed his inner farmer.

The thing with making your deserts nutritionally dense is that they contain a lot of fibre, they are naturally sweetened with fruit and don't give you the same quickly absorbed blood sugar high that plummets as soon as you've consumed it. Think kids having a meltdown after a birthday party.

Adding in some superfoods, good fats or protein sources also keeps the release of sugars into the bloodstream at a reasonable level and most importantly satisfies the principles of cake. Celebration and reward, love and sharing! This is the recipe I based the chocolate zucchini cake on. Have a play with variations yourself – this is what I ended up with 🙂

As the original recipe says:

It turned out like actual, edible zucchini bread. It doesn’t fall apart, it’s not too dry, and not too soggy.

Dark Chocolate Chip Zucchini Cake

INGREDIENTS:

  • 1-1/2 cup blanched almond flour
  • 1 cup  of chickpea flour (also called besan flour, this has quite a strong flavour but you can't taste it over the dark chocolate flavour of the cacao – you could also use buckwheat or any gluten free/nut flour)
  • 2 teaspoons cinnamon
  • 2 teaspoons baking soda
  • 2 tablespoons vanilla protein powder
  • 4 tablespoons raw cacao (or cocoa powder – the raw stuff does have more antioxidants, however)
  • 2 tablespoons cacao nibs
  • 2 tablespoons pepitas (the green kernels from pumpkin seeds are high in zinc!)
  • 2 tablespoons sunflower seeds
  • 2 tablespoons shredded coconut
  • ½ teaspoon salt
  • 2 tablespoons melted coconut oil
  • 3 eggs, beaten
  • 4 tablespoons stewed apples (you could also use a ripe banana, I just happened to have stewed apples!)
  • 12 dates, chopped
  • 1 large zucchini, grated (unpeeled)

INSTRUCTIONS:

  1. Preheat oven to 180 degrees Celcius.
  2. Combine the dry ingredients in a small bowl.
  3. Mix wet ingredients in with the zucchini and pour in dry ingredients, a little at a time. Stir through until all the dry ingredients have been incorporated.
  4. Line your loaf tin with baking paper and pour the mixture in, smoothing over with a spoon. You could possibly also use the mixture to make cupcakes/muffins.
  5. Bake for 60 minutes until the middle is set and a fine skewer comes out clean.

Remember that raw cacao, like chocolate and coffee, contains plant chemicals that are stimulating for sensitive people. This is great if you want a mood enhancing pick me up during the day but like all stimulants, they are best avoided in the late afternoon and especially if you are being extra careful with your sleep routine.

This gem is great served with a cuppa at afternoon tea time and is gluten-free to boot! Enjoy 🙂

So, why do we need a refined sugar-free, gluten-free, chocolate zucchini cake?

Sugar and white flour are two ingredients that are generally considered some of the not so healthy imaginings of modern living and also two of the essential ingredients in cake. Cake, as a word is layered with associations – celebration, reward, sharing, milestones, comfort, hospitality, as mentioned above. It could mean a catch up with some special friends, your nephew's fourth birthday, dessert for a special guest, some time to grieve or soothe your tensions away in a world that sometimes offers very little real comfort. It is a word accompanied by love.

Natural medicine or what we call naturopathy in many ways works its magic by manipulating the ways we eat, how we move, the times we choose to sleep and how we think about our lives, to make a difference to our health and happiness. Taking the supplements, the herbs, the vitamins in little bottles, these are also part of a naturopath's dispensary and do make a difference to help us get on track, but it's the things that we can do for free – choosing to eat vegies every day, going for a walk, sleeping more and hanging out with people who love and inspire us, they are the long-term cures to most of our modern ailments. And we know this. We've tried it out, read the studies on vegan diets, listened to our mothers but somehow, with all the knowledge, it seems harder than it looks on paper.

Good nutritiously dense food, needs to edge out the processed foods – but it's one step at a time, and we need something to replace it with!

We all know that health is not handed to us on a platter (or maybe it is – depending what's on the platter!) and for the vast majority of us, we'd have to admit, our current habits require revision. It does take some work to look after this wonderful organism we walk around in, and it is worth it. Even the six-fingered man from the 80's spoof classic, ‘The Princess Bride' was advised,

Get some rest. If you haven't got your health, then you haven't got anything.

I couldn't agree more. Still, wrestling with a chocolate, mint-slice, gummi bear addiction can mean that cake is now one of the bad guys. But what about all the things that make cake meaningful? Does this mean no more celebrations, no more comfort, no more love? I really don't think it can. Cake is a part of the colour of life and if you're not celebrating life, then we might need to prescribe some cake to get you back on track. Oh my, a naturopath just prescribed cake!

In my opinion, there are two types of cake eaters. Those who can do moderation and those who eat the whole cake. Personally, I have to confess, I'm on the ‘eat the whole cake' end of the spectrum. Following which I'd be wrestling with cravings tempting me to further fuel my delicious sugar bender every day for the whole next week… If only it were a health food, *sigh*.

So, if you can do moderation, have your cake, eat it even 😉 Maybe this looks like ordering a half slice, sharing it with your friends, eating a couple of bites and (gasp!) leaving the rest. All good options for the moderate cake consumer. Order the dessert, share it, celebrate it, savour it. You know already it's not a major food group.

If you can't do moderation, the alternative can seem like an eternity of misery, particularly when you're in the throes of a sugar addiction denial. However, when you've come to terms with said sugar addiction, misery is going back to being riddled with anxiety, itching all over, and foregoing sleep to drive to the shops at midnight because you can't stop thinking about cake. I remember the feeling and truly, this is what keeps me looking for alternatives to the seductive temptations concocted of white sugar and flour. That's why we definitely need zucchini chocolate chip yumminess!