Healthy Choc Chip Cookies (or cookie dough for the rebels)

“They say we should all be eating more raw foods.
That’s all I needed to hear to whip up another batch of cookie dough.”

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In hindsight, I can’t believe I’ve never tried to come up with a healthy choc chip cookie recipe before. It might be because when I’m really craving choc chip cookies, only a real choc chip cookie (and I’m talkin’ Mrs. Fields’ crispy-around-the-edges-n-super-chewy-n-gooey-in-the-middle) will satisfy the gnawing Cookie Monster within.

Have I ever mentioned that my 18th birthday cake was a giant double-layer Mrs Fields choc chip cookie? Probably not, because it was 5 years ago. Anyway, I was secretly elated when the ‘cake’ was cut and all my guests were too focused on their ridiculous dance moves to care for anything edible but jelly shots. Guess what 200 leftover servings of utter deliciousness meant? Weeks and weeks of cookies for me! My younger brother quickly caught on to the fact, so I hid the giant red box under my bed.

Needless to say, I’m glad my cookie-hoarding day are over.
I still love cookies and everything to do with them: cookies and cream ice cream, cookie dough, cookie dough in ice cream – you name it (it’s quite plausible that I love cookie dough more than I love actual cookies themselves).
However, if I allowed myself a cookie each and every time I felt like one, I’d be well on my way to Type II diabetes. So here’s a way to have your cookie and eat it, too!

If you’re someone who loves cookies that have a slight crispness on the outside and are soft and crumbly on the inside, then you will love this recipe. However, if you prefer those Mrs Fields-esque cookies I keep harping on about (crispy on the outside and super chewy on the inside), you might need a little more convincing. Like all healthy baking of sweets, there’s only so much you can achieve without that wonderful amalgamation of butter, sugar and flour! Still, taking into consideration that these cookies are butter free, refined flour free and refined sugar free (depending on which choc chips you use), I’m pretty darn happy with them! They’ve also won a big tick of approval from my Dad which, by his traditional-sugar-and-fat-loving standards, means a lot. I always say that if a recipe fools the boys, it’ll fool the world.

I really shouldn’t be condoning this, but I’m just saying, if you’re as terrible at the waiting game as I am, you won’t be able to go without tasting the dough. And when you do, you’ll wish you hadn’t. See the 11 cookies in the photo above? Yeah well that’s all that came out of the oven, and the original recipe should make around 16-18. Told you I love cookie dough.
What’s salmonella?

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The testing of this recipe wasn’t exactly seamless. Is baking ever seamless? I’m doubtful.
The first time around, I left the coconut oil to reach smoke point unattended on the stove  (do not ever, ever do this) and it melted every plastic appliance in its wake as I frantically hurled it into the sink (please don’t ever do this, either). During this frazzled episode,  l also forgot to refrigerate the dough before baking and the cookies turned out more like sad, dilapidated muffins than cookies – too cakey and crumbly for my liking (take note: chilling the dough is essential!). During the second attempt, I somehow managed to knock a cup of melted –and hot, but not quite smoke point-hot– coconut oil all over the kitchen bench and onto our very porous floor tiles. Mum was not impressed when she got home to discover “white fat” all over the cupboards and in the Thermomix blades. Oops.

Third time lucky, hey?

Healthy Choc Chip Cookies

Ingredients

  • 1 cup oat flour (see method)
  • 1/2 cup wholemeal spelt flour
  • 1 tsp baking/bi-carb soda (NOT baking powder)
  • 1/4 tsp Himalayan sea salt
  • 1 large organic egg
  • 1/2 cup coconut oil
  • 1/4 cup coconut sugar
  • 1/2 tbs pure vanilla extract
  • 1/2 cup dark choc chips (as dark as possible. You could also use an organic dark chocolate bar chopped into tiny chunks), plus extra.

Method

  1. Melt the coconut oil and set aside to cool slightly.
  2. To make the oat flour, place approx. 90g traditional oats in a high-powered food processor and process until a fine flour forms. Using a spoon, measure out a cup of the oat flour. Be careful not to pack the flour in too tightly (hence using a spoon), or the cookies will turn out dry.
  3. In a bowl, combine the oat flour, spelt flour, baking soda and salt.
  4. In a smaller bowl, lightly whisk the egg, coconut oil, coconut sugar and vanilla until combined. Add to the flour mixture and stir gently until just combined.
  5. Fold through the choc chips until just combined.
  6. Place a large piece of plastic wrap on your bench, spoon the cookie dough onto the film (it will be quite runny) and wrap the dough up. Refrigerate for 1 hour.
  7. Preheat the oven to 180’C and line a baking tray with parchment paper.
  8. Remove the dough from the fridge and give it a feel. If it feels too firm to easily break bits off, allow it to soften at room temperature for 10-15 minutes. It’s ready to use when it’s quite firm, but bits can easily be broken off it.
  9. Break tablespoon size bits off the dough, form into rough balls and place on the tray. Repeat until approx. 15 cookies have been formed (depending on how much dough you ate!). Press down on each cookie to flatten only slightly. Press extra choc chips into the tops of the cookies, if desired.
  10. Place onto the middle oven rack and bake for 8-10 minutes, or until the cookies are golden brown on the edges. They should still be light in the middle (the cookies in the top photo were cooked a minute too long).
  11. Remove from the oven and allow to stand for 3 minutes before carefully transferring to a wire rack to cool completely. Of course, these cookies are delicious warm, but bear in mind that they will be a little crumbly until they cool completely.

Happy Nourishing!
Ax

 

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Lemon & Raspberry Oat Balls

It would be ill-mannered of me to start this post without first apologising for my serious illustration of MIA over the past few months. It’s a crappy excuse I know, but life’s demands have been getting the better of me. Life before full time Uni, work commitments and several ongoing projects allowed for much more time in the kitchen, but I’ve been feeling very guilty lately so I’m going to make a huuuuuge effort to post more regularly from now on!

What better way to butter you up than with a pretty little sweet treat?
My website is definitely calling out for more quick and tasty on-the-go snack recipes, so I thought I’d go down the ‘bliss balls’ road, only these ones don’t contain dates and are almost fructose free. The coconut and almond give these balls a velvety creaminess, which is lovely with the tartness of the lemon and raspberry. They’re perfect to munch on in between meals, with a cuppa, or when those after-dinner sweet cravings strike!

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Lemon & Raspberry Oat Balls

Ingredients
Makes approx. 10 balls

  • 1 cup oat flour (made from approx. 100g rolled oats – see method)
  • 1/2 cup almond meal/flour
  • 1/2 cup unsweetened desiccated coconut plus extra, to roll.
  • 1/8 cup melted coconut oil
  • 1 cup thawed frozen raspberries
  • zest of 1 lemon
  • 2 tbs rice malt syrup
  • 2 tsp vanilla extract
  • 1/2 tsp salt

Method

  1. In a high-power processor, process the rolled oats until a fine flour forms. Around 100g oats should yield 1 cup of oat flour.
  2. Add the remaining ingredients and pulse until the mixture is smooth and well combined. It should be very soft (they set quite hard in the fridge), but not dry or wet. Add more oat flour/coconut oil if necessary.
  3. Roll into balls using your hands, then roll in desiccated coconut, cacao or crushed macadamias. I rolled some of mine in crushed goji berries and bee pollen, but the plain coconut ones are my fave! Allow to set in the fridge for at least an hour before eating.
  4. Store in an airtight container in the fridge for up to a week.

Happy Nourishing!
Ax

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Lemon and Coconut Slice

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In primary school, vary rarely would I leave our after-school trips to the local bakery without a lemon slice in hand. My irrepressible love continued into the early years of high school where I’d make a batch most weekends, using half of the sweetened condensed milk for the biscuit base and drinking the rest straight from the tin…

Still to this day, I’ll never knock back a little nibble on a traditional Lemon Slice in all its delectably sweet, lemony, melt-in-your-mouth biscuity glory, but it’s great to know that I can enjoy a full slice of my healthified version without the guilt or sugar slump afterwards. This Lemon and Coconut Slice recipe tastes unbelievably close to the real deal, and has all those familiar characteristics: just enough sweet, perfectly lemony with a base so buttery (sans butter or biscuits) that it melts in your mouth. I can’t wait for you to try it!

Like all my recipes, it’s very adaptable to suit your taste buds, dietary requirements or what’s in your pantry. Just use similar ingredients to those you can’t/don’t have, and you should end up with a fairly similar result.

Lemon and Coconut Slice

Ingredients Biscuit base:

  • 1/2 cup rolled oats
  • 3/4 cup unsweetened shredded coconut*
  • 1/2 cup raw pecans*
  • 1/4 cup buckwheat groats
  • 1 tbs linseeds (or any other seeds)
  • 2.5 tbs pure maple syrup
  • 4 tbs melted coconut oil (or 2tbs each coconut oil & almond/macadamia oil)
  • Generous pinch of Himalayan sea salt

Lemon cream topping:

  • 1/2 cup raw cashews*
  • 1/3 cup unsweetened shredded coconut*
  • 1/3 cup + 2tbs coconut cream
  • 1.5 tbs pure maple syrup
  • Juice of 1 lemon
  • Zest of 1/2 – 1 lemon (depending on how lemony you like it)

Method

  1. Line a slice tray with baking paper. Please note, the quantities above yield enough to fill half a normal slice tray (4 full sized bars or 8 small squares). If you want to make a full sized slice recipe –and fill the tin– simply double the ingredients.
  2. To make the biscuit base, use a high-powered processor to process the buckwheat groats, seeds, pecans and salt until a fine crumb forms. Add the oats and coconut and blitz again (I like my oats a little chunky, but you can blend for longer to make a fine crumb). Add the oil and maple syrup and process until it all comes together and is sticky. You may need to scrape the bowl/jug down a few times to fully incorporate all the ingredients. Press firmly into the prepared slice tin (see images for thickness) and place in the freezer to set while you make the topping.
  3. To make the lemon topping, process the cashews, coconut and lemon rind until a super-fine crumb forms, taking care not to over-process into butter. Add the remaining ingredients and process until smooth and creamy.
  4. Remove the base from the freezer and top with the lemon cream, using the back of a dessert spoon to smooth. Top with extra shredded coconut and allow to set in the fridge for an hour or so.
  5. Once set, cut into 4 large bars or 8 squares. I would say one square is a good sized portion for a snack.

Notes:

  • The quantities above yield enough to fill half a normal slice tray (4 full sized bars or 8 small squares). If you want to make a full sized slice recipe –and fill the tin– simply double the ingredients.
  • If you like your slice extra lemony, try adding zest of 1/2 lemon to the biscuit base.
  • For a gluten free version, replace the oats with buckwheat groats or gluten free oats (depending what your stance on GF oats is).
  • Ingredients marked with an asterisk* are higher in FODMAPs than the others. As such, this recipe is relatively low in FODMAPs, but it is not FODMAP free. Modify the quantities to suit your tolerance levels.

Happy Nourishing! Ax

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Jolly Christmas Cheer and the Ultimate Summer Salad: Maple-roasted Pumpkin & Chicken Salad with Strawberries & Caramelised Macadamias

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Synonymous with all things indulgent, the Silly Season is a time for feeding the soul…

We find ourselves kicking back more, getting outdoors more and filling our social calendars with BBQs, parties and beachside gatherings. Any excuse to get together with friends and family over beautiful food and one too many drinks will do.
So yes, between all the Christmas, New Year and summertime (for us Aussies) festivities, it’s almost impossible to stay as disciplined with your diet as you normally would. It feels like you’re perpetually surrounded by a sea of lip-smacking food, and it somehow seems more justified to pick at anything and everything just because “it’s the festive season!”.

The most important thing is to not be too hard on yourself.
I choose to look at it this way: if you can’t loosen up and treat yourself at this time of year, then when the hell can you?! That pretty pavlova wasn’t just put there to take photos of. You are supposed to enjoy this time of year and everything it has to offer. With that said, while I might loosen my belt (literally) and pick at more desserts, cheese boards and processed snacks than I usually would, this doesn’t mean that all my other healthful habits go down the drain. I certainly don’t want to miss out on yummy food, but I also know that going totally overboard will leave me with nothing but a heavy guilty conscience and five extra kilos. As with any time of year, maintaining balance is important. Some things I do to achieve this balance include staying hydrated at all times, opting for vodka, lime and soda over sugar alcoholic drinks, filling up on veggies and quality protein at meals so that I don’t have a bottomless pit when it comes to dessert, chewing my food slowly so I enjoy each mouthful, drinking green smoothies each day to leave less room for unhealthy and processed snacks, taking long walks and swimming whenever I can. I try to be as mindful as possible, while enjoying myself all the while.

It’s easy(ish) to stay in control of what goes into your mouth when you’re at home, but not so much when your plate is at the hands of someone else – you naturally feel pressured to eat everything that’s being served up to you, and unless your family and friends are squeaky clean raw vegans (which mine certainly are not), chances are you’re going to be faced with an array of not-so-healthy temptations. To combat this, I make a big, bright salad like this one whenever I’m asked to bring a plate of food to a gathering, so there’s always something delicious and healthy for me to fill up on and I won’t be as likely devour my weight’s worth of double brie, cabana and cheesecake.

This Maple-roasted Pumpkin and Chicken Salad with Strawberries and Macadamias is fab – I can’t wait to share it with you. But first, here are some snaps from Chrissy Day, all taken on my iPhone because although Santa very generously gave me a Canon EOS 700D SLR so I can start doing real food photography, I’m not quite ready to move from the comfort zone of my iPhone 5 just yet.

As I’m sure you can imagine, I had a ball preparing festive treats all day (and night) long on Christmas Eve…

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I first made this salad around two months ago, and it’s already become my go-to staple of the season. It’s simple and has enough substance to serve to your family any day of the week, but it’s also a little fancy, making it the perfect dish for entertaining. Casual indulgence, if you like. Donning just the right amounts of sweet, sour and savoury, this salad will have your taste buds singing and your belly satisfied. Like any salad, this recipe is very forgiving, so feel free to play around with it. If you’re after a vegetarian dish or light side salad, simply leave the chicken out. This salad is wonderful when the roasted veggies and chicken are warm, however, it’s just as delicious cold, so don’t worry about being meticulous with timing everything. Leftovers make for a perfect lunch the next day!

Full bellies and happy hearts all round…

Maple-roasted Pumpkin, Sweet Potato & Chicken Salad with Strawberries & Caramelised Macadamias

Serves 4-5

Ingredients

  • 1/2 roast chicken, skin removed & flesh shredded (omit for vegetarian)
  • 1/4 Jap/Kent pumpkin, peeled and cut into 3cm chunks
  • 1 large sweet potato (approx. 700g), washed, peeled and cut into 3cm chunks
  • 1/2 cup macadamias, chopped roughly into halves
  • 2 tbs + 2 tsp pure maple syrup
  • 1.5 tbs oil (olive, coconut or macadamia)
  • 200g baby leaf salad mix
  • 100g cherry tomatoes, halved
  • 1 punnet (approx. 200g) strawberries, sliced
  • 1/2 cup spring onion, chopped (green part only)
  • 1 tsp dried oregano leaves
  • 1 tbs pepitas (pumpkin seeds)
  • Small handful each fresh basil and parsley (flat-leaf), roughly chopped
  • 100g goat’s curd or Danish feta, to serve (omit for dairy free)
  • EVOO, to serve
  • Balsamic vinegar, to serve (optional)
  • Himalayan sea salt, to taste

Method

  1. Preheat oven to 170*C and line a tray with baking paper. In a small bowl, coat the macadamias with 2 tsp maple syrup. Pour onto the baking paper and place in the oven for 10 minutes or until golden and caramelised. Remove and set aside to cool completely. Store in an airtight container until ready to use.
  2. Turn the oven up to 200*C and line a tray with baking paper. In a large bowl, coat the pumpkin and sweet potato chunks with 2 tbs maple syrup, 1.5 tbs olive oil, oregano and salt. Bake for 45 to 50 minutes, turning half way through. For the last 5 minutes of baking, add the pepitas to the tray. As always, cooking times will vary from oven to oven and depending on the size you’ve cut your veg. Use my photos as a reference to determine if the veggies are ‘done’ or not. This salad works best when the veggies are a little on the ‘under’ side – quite soft in the middle and caramelised and chewy around the edges. Don’t let them crisp up too much as the caremelisation will dry out!
  3. While the veggies are roasting, arrange the salad leaves in a servings bowl or platter. Drizzle leaves with a little olive oil and a small amount of balsamic vinegar, if using (the balsamic goes perfectly with the strawberries and feta, but be sure to only use a tiny bit otherwise the salad will be too sweet!).
  4. When the veggies are ready, top the salad mix with the spring onion, fresh herbs, cherry tomatoes, strawberries, roasted veg, chicken, feta, macadamias and pepitas. Just before servings, finish with a tiny sprinkle of EVOO. Enjoy!

Happy Nourishing!
Ax

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Easy as Pie: Chocolate, Orange & Almond Tart with a Coconutty Crust (gluten free + fructose friendly)

I’m not an expert on people (as much as I like to think I am), and I’m certainly no expert at baking, but I do know two things:
1. People find making desserts intimidating, especially when a recipe involves several elements like a crust, layered fillings, a topping, sauce, etc., etc.
2. Desserts can be very time consuming; Ain’t nobody got a spare 6-hours floating around in their day to devote to souffle-perfecting or tempering chocolate.
The ultimate conclusion?
Desserts that look half appealing are a pain in the ass to make.
But I want to prove to you that they don’t always have to be…

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My chocolate, orange & almond tart might look a little fancy, but it couldn’t be simpler. I’d even go so far as to say that it’s idiot proof, but don’t quote me on that. The coconut crust only calls for a few basic ingredients, and the filling can be prepped in a couple of simple steps while the crust turns crust-like in the oven. Then, it’s just a matter of pouring the filling over the crust and throwing it in the fridge for a few hours ’til it’s set. All the preparation can be achieved in half an hour –give or take a few minutes– and the filling only takes 1-2 hours to set in the fridge. In fact, the closer to that 1-hour mark you eat it, the better it is because the crust and almonds will still be crispy. Because of the moisture in the fridge, these will soften more as time goes by. Still yummy, but the texture won’t be as good.

But first, a few notes…

People either love or hate coconut. The crust of this tart is 95% dried coconut and the filling is mostly coconut cream. So, if you’re not a HUGE coconut fan, please don’t bother making this recipe. That’s like asking me to enjoy sushi covered in wassabi; it doesn’t matter how amazing that sushi is, once wassabi touches it, it tastes like poison to me.

Secondly, as you would already be aware, I don’t usually include ingredients which contain added/refined sugar in my recipes. However, you will notice that this recipe uses dark chocolate which, of course, means sugar. My justification? Everything in… yep, you read it before I even said it: moderation. I used Lindt 80% as it only contains about 10g of sugar in the whole 100g block which, when distributed throughout the recipe, equates to less than a gram of sugar per serving from the chocolate which is a negligible amount.

Now, readers who don’t need to worry about fructose of FODMAPs are welcome to stop reading now, unless, of course, you’re interested in our awful intolerances.
In terms of  the fructose and FODMAP content, you will see that this recipe includes two known moderately fructan-containing ingredients in relatively large amounts: dried coconut and almonds. According to the guidelines of Sue Shepherd’s low FODMAP diet, those on the strict plan should limit their intake of dried coconut to 1/4 cup per sitting, and almonds to about 10 per sitting. If this tart is divided into at least 10 segments (which is should be anyway), there is less than these amounts per servings. Individuals who aren’t on a diet as strict and who are trying to build up their tolerance should be able to tolerate more than these amounts anyway, providing their OVERALL FODMAP consumption isn’t already high that day, as it will add to the load/accumulation and could cause a reaction.

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Chocolate, Orange & Almond Tart with a Coconut Crust

Dietary info: Gluten free, low FODMAP (see notes above), low fructose (see notes above). Contains egg, nuts and dairy (use vegan chocolate for dairy free).

Ingredients

Crust:

  • 3.5 cups (or 200g) unsweetened shredded coconut
  • 3 egg whites, lightly beaten
  • 2 tbs melted coconut oil
  • 2 tbs rice malt syrup

Filling:

  • 1 cup (100g) slithered almonds (can also use half almonds and half pecans), chopped roughly and toasted until golden brown
  • 1 tsp finely grated orange rind
  • 1 cup (250mL) full-fat coconut cream
  • 100g 70-85% dark chocolate (I used Lindt 80% because it only has around 10g sugar in the whole block. For dairy free, you could also use a vegan block such as Loving Earth)
  • 1 tbs pure maple syrup
  • Orange oil (see notes for alternative)
  • Pinch Himalayan sea salt
  • Liquid stevia, to taste

To serve:

  • Fresh orange slices
  • Fresh Strawberries, sliced
  • Orange rind, finely grated

Method

  1. Preheat oven to 175’C and lightly grease a 20cm non-stick tart/flan tin (with a loose base) with coconut oil. Good quality tins should not need greasing, but I like to be safe. Nothing ruins a tart more than a crust that sticks to the tin!
  2. Place the shredded coconut, egg whites, rice malt syrup and melted coconut oil in a large bowl. Use your hands to squeeze and fully combine. The mixture should be sticky and form a loose dough. Press the dough VERY firmly into the base and up the sides of the tart tin. It’s important to get the crust thick enough so it will maintain form, but not so thick that not all of it cooks properly. If you think you’ve got too much, discard some of it or flatten it into small discs and bake until browned to make healthy macaroons-style biccies with! Bake the crust in the oven for 20 minutes or until golden brown.
  3. In the meantime, place the toasted slithered almonds in a small bowl with the orange zest and use your fingers to evenly massage the zest through the almonds. Set aside.
  4. When the crust only has 5 minutes of baking time left, finely chop the chocolate and place in a heatproof bowl. Bring the coconut cream to a boil in a saucepan. Pour boiling coconut cream over the chocolate and whisk until fully combined.
  5. Add the maple syrup, sea salt and 5-10 drops of orange oil, depending on how orangey you like it. Taste and add orange oil and liquid stevia as needed. If you’re after a deeper chocolate flavour, add a teaspoon or so of raw cacao powder.
  6. When the tart crust is ready, cover its base with the toasted slithered almonds. Then carefully pour the coconut/chocolate mixture evenly over the top. Place in the fridge to set for 1-2 hours (the coconut crust and toasted almonds will begin to lose their awesome crispiness after 2 hours, so I’d serve it as close to then as possible).
  7. Serve with fresh orange segments, sliced strawberries, shaved dark chocolate and a sprinkle of grated orange rind.

Notes:

  • If you don’t have any orange oil, you can use 1-2 tsp of finely grated orange zest instead, but the flavour might not distribute as evenly.

Happy Nourshing!
Ax

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Don’t serve this to Nonna: Turkey Spag Bowl (Low FODMAP, fructose friendly, GF + DF)

Lately I’ve been getting lots of requests to post more dinner-y recipes, and it made me realise that I never share my favourite dinner meals. Why not, you might ask? Why wouldn’t I share some of the recipes I eat most often? The answer is pathetic, really: I’ve either been eating the meal for so long that the prospect of writing about it bores me to tears, or it’s dark at dinner time in mid-year Australia and ain’t nobody got the skills to photograph food under artificial lighting. Or at least I don’t…

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But it recently occurred to me that you guys couldn’t care less whether I post a recipe that I’ve been cooking for 2 years or 2 days. It’s going to be a new recipe for you regardless, right? Sometimes people just need REAL life food – hearty home style meals that can be whipped up for one, or for two, or for a whole family to enjoy.

You guys need dishes that are just as nutrish and delish as they are easy and cheap to make.

I’m also aware that my wonderful FM readers (love you) are desperately seeking fructose friendly and low FODMAP meals that don’t solely consist of steamed veg and a slab of meat. BOOO-RING. So from now on I plan to bombard you with options.
Here’s the first one: Turkey Spag Bowl.

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It’s no secret that the ole spag bowl gets a bad nutritional rap.
Especially when served at restaurants, the classic Italian recipe is heavy on the not-so healthy stuff like beef mince (often very fatty), oil and/or butter, salt, cheese, refined carbs (from pasta), and sometimes even cream. And aside from the tomatoes, it’s very light on veggies.
What’s more, if you’ve got fructose malabsorption, it’s completely out of bounds because a) it’s full of onion and garlic and b) you can’t eat wheat, so there goes the pasta.

I know it’s a staple for millions of people around the world, but I’ve never actually been a huge fan of traditional spaghetti bolognese. Truth be told, I’ve always found it a little boring. The flavours and textures are just too same-same for me. But, like most normal people, my parents and siblings love their spag bowl. Unfortunately for them, Mum stopped cooking it –along with many other family favourites– for a while when I first developed FM.

 Being the ever-accommodating and eager to please woman that she is, my fabulous mama came up with a spag bowl rendition that ticks all the boxes of Lincoln Dinner Criteria: it’s wholesome, nutritionally balanced, fructose free, FODMAP friendly, fills the boys up, and tastes GREAT! It has to be said that she’s becoming an expert at de-fructosing recipes, and her Turkey Spag Bowl is a testimony to this. On that note, I can’t wait to share her Sri Lankan Chicken Curry recipe with you soon!

No, this recipe doesn’t retain much of the traditional spaghetti bolognese’s integrity (hello turkey, veggies and brown rice spaghetti), and yes, a true Italian chef would probably spit it back out at me. But I don’t care. My aim in posting this recipe is to share with you a homestyle recipe that’s wholesome, hearty, cheap, easy, and fructose-friendly.
Just please don’t serve it to Nonna.

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Low FODMAP Turkey Spag Bowl

Serves 6-8

Ingredients

  • 1kg turkey mince
  • 2 carrots, diced
  • 1 large eggplant, diced
  • 1 zucchini, diced
  • 1 cup semi sun-dried tomatoes*, cut into halves or quarters
  • 1 red capsicum, diced
  • 1 green capsicum, diced
  • 2 tins chopped tomatoes (no added sugar or preservatives)
  • 3/4 cup salt reduced tomato paste* (see notes for fructose info.)
  • 1.5 tbs dried oregano
  • 1 3/4 cups chicken stock
  • 1 large handful fresh basil, leaves torn
  • 8 spring onions, chopped (green part only for low FODMAP)
  • Oil of choice (I use garlic-infused for flavour, but coconut is one of the more stable oils)
  • Himalayan sea salt & cracked black pepper, to taste
  • 1 packet brown rice noodles for gluten free, or spelt spaghetti (optional – see notes)
  • To serve: fresh basil leaves, shaved parmesan (optional, omit for dairy free/paleo)

Method

  1. Heat a generous splash of garlic-infused olive oil (or other chosen oil) in a large saucepan or pot over medium-high heat.
  2. Sautee all the fresh veggies and sun-dried tomatoes, stirring for around 7 minutes or until the veggies have softened. Remove veggies from pot and transfer to a heat-safe bowl.
  3. Heat another splash of oil and add the turkey mince to the pot. Cook the mince until browned (around 8 minutes) and use a wooden spoon to break it up.
  4. Add the veggies to the pot along with the tomato paste, stock, basil and dried oregano. Season with Himalayan salt and pepper. Simmer, covered, for a minimum of 40 minutes. If I have time, I leave it for an hour or longer. The longer you leave it (within reason – you don’t to overcook the meat!), the richer and thicker it will get and the deeper the flavour will be.
  5. Serve with one ladle’s worth of brown rice noodles or spelt spaghetti if using, and garnish with extra torn basil and shaved parmesan. For a paleo or lower carb version, use the bolognese to stuff into roasted eggplants (see recipe below).

Notes

  • You will notice this recipe uses quite a lot of tomato paste, which is where the dish gets a lot of its flavour. According to Dr. Sue Shepherd’s low FODMAP diet guidelines, people on a strict low FODMAP diet shouldn’t exceed 1-2 tablespoons of tomato paste in one sitting because although fresh tomatoes are safe, paste is concentrated. I’ve never had an issue with tomato paste, but some people might. Use less if you’re unsure of your tolerance, and add more fresh and dried herbs for flavour.

Turkey Bolognese Stuffed Eggplants

Ingredients:

  • 4 large eggplants to serve 8 people, or 1/2 eggplant per person.
  • Turkey Bolognese recipe (above)
  • Fresh basil leaves, to serve
  • Shaved parmean, so serve (optional, omit for dairy free/paleo)
  • Oil of choice (I use coconut)
  • Himalayan sea salt

Method:

  1. Preheat oven to 200’C and line a baking tray with parchment paper.
  2. Use a fork to prick the eggplant/s several times. Place on prepared tray and lightly spray all over with oil. Bake for 40-45 minutes, or until tender.
  3. If you made the bolognese in advance, reheat however much of it you’re using (about 1-1.5 cups per person would be a suitable portion).
  4. Cut the eggplant/s in half length-ways. Use a spoon to scoop out some of the flesh from each half, leaving a 1cm boarder. Chop the scooped out flesh. Sprinkle a little Himalayan sea salt over the eggplant halves.
  5. Mix the chopped eggplant through the heated Turkey Bolognese. Spoon mixture into eggplant halves and sprinkle shaved parmesan over the top, if using. Return eggplants to the oven for 10 minutes, or until all heated through. Serve with fresh basil leaves, as pictured below.
Happy Nourishing!
Ax

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The first of many mornings at Combi + a Pumpkin, Feta & Chive Loaf

Why don’t you loaf me?
Tell me, baby,
Why don’t you knead me?

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I’m excited for two reasons:
1. Food puns are the best puns^^^
2. I’ve just returned home from my European Summer adventure, which is a harrowing fact in itself, but at least it means I can get reacquainted with glorious Melbourne cuisine again, and finally get my ass back in the kitchen.

The other morning, I was brunching with a few girlfriends at popular Elwood health foodie hangout, Combi. If you reside in Melbourne, Combi is absolutely worth a visit, by the way. Their styling is impeccable and they offer a truly healthful menu including cold pressed juices, organic fair trade coffee, Acai bowls, chia pudding, superfood smoothies, homemade nut mylks (which are now unsweetened because they stopped using dates! Win!), on-tap kombucha and an abundance of raw savoury dishes. However, if you’re intolerant to fructose or have IBS, I suggest you steer clear of their spectacular snacks and sweets cabinet, because everything’s made with dates and/or agave

*angry constipated-like expression and frustrated tear*

But what impresses me more than their menu and quirky styling is the integrity upon which their business is built. Combi aren’t just trying to appeal to health foodies, pro-green hippies or indie jar-food fad seekers. Rather, their objective is to deliver a true earth to table experience by working closely with growers, producers and suppliers to bring organic, seasonal, sustainable and ethical meals and beverages to the public. It could be for this reason that sometimes –and I’ve only been once so I can’t be sure until I’ve been several times– it seemed that the flavour of some of our menu choices (smoothies and chia pudding) was slightly lacking. Local, organic produce is sometimes not as appealing to the taste buds as mass-farmed produce that’s been cultivated under industrial conditions. For example, sometimes my homegrown strawberries are no where near as juicy, sweet or flavoursome as the ones I buy from Coles that have been mass-farmed using pesticides, herbicides and who knows what else. And sometimes they are just as good.

However, the nutrient-rich and chemical free soil in which the organic ones are grown means they’re far more nutritious. Unless Combi are going to pump their meals with sweeteners or artificial enhancers (which provide no nutrient value), it’s no wonder that the flavours of the meals which rely solely on organic fruit and veg don’t absolutely “WOW” you all the time. Organic produce is REAL, and thus less predictable in flavour. I’d rather consume something knowing every ingredient in there is thoughtful and serves a purpose to my body, rather than thrown in there to satisfy my sugar-hungry tastebuds.

While it’s no secret that I love eating out for breakfast, just like any bona fide Melbournian does, the bread situation is an ongoing frustration. Steering clear of wheat means passing on the regular seed-packed or brown options, and more often than not, the gluten free options are white, totally refined and pumped with more crap than any wheat-based bread could be. And yes, I could just opt for no bread, but I’ve never understood how people cut the fluffy stuff out.

WHAT DO YOU MOP UP YOUR EGG YOLK WITH,?! WHAT DO YOU DIP IN YOUR SOUP?!

A life without bread? If I could fathom it, I’d probably be Paleo. But I cannot. Which is why I was super excited when I came across Combi’s ‘gluten free sprouted bread’, made from fermented sprouted grains (gut-healing health for those with intolerances or bloated bellies!), fresh veg, herbs, cold-pressed coconut oil, and all cultured in coconut kefir. And yep, all intolerance-friendly.

So, as I sipped on my ‘Berry Beloved’ smoothie and chowed down my smashed avo on sprouted toast (the smashed avo with feta, lemon and mint is spot-on, by the way), something occurred to me: I’ve never made my own savoury bread before. I’m still (very slowly) getting back into the swing of things and trying to transition back into real life, so I wasn’t about to go experimenting with fermenting sprouted grains or culturing things with kefir. That all seemed a bit much. So I asked myself, “what would the perfect savoury bread consist of?” It has to be healthy, filling, fructose-friendly, have a great texture and taste great. I’ve always loved savoury sconnes, namely cheese and chive, so I thought about how I could take those flavours and use them in a healthy loaf. I also thought pumpkin would be a great addition in terms of flavour, texture and nutritional value. Luckily for my jet-lagged, grumpy bum self, the recipe worked the first time around.

If there’s one thing I love more than a food pun, it’s a food fluke.

My Pumpkin, Feta and Chive loaf is very straight forward and fuss-free. It has a hearty, dense texture and a wonderfully buttery flavour (sans butter), with pops of flair from the feta and herbs. Serve it toasted with your favourite nut butter (I love it with Mayver’s ‘Energy Spread’, made of peanuts, almonds, cashews, brazil nuts, hazelnuts, sesame seeds and spirulina), or with avo and poached eggs. It’s also got enough flavour and moistness to snack on as is (sorry, too tired to come up with a better synonym for ‘moistness’). It’s packed full of nutrients and fibre and, unlike regular breads, is relatively low-carb and high in protein.
So to all you carb-conscious creatures out there, now
you can have your bread and eat it, too.

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Pumpkin, Feta and Chive Loaf

Ingredients

  • 1 cup mashed Jap/Kent pumpkin (approx. 400g uncooked – see method)
  • 1.5 cups wholemeal spelt flour* (see notes for gluten free alternative)
  • 1 cup LSA meal (ground linseed, sunflower seed & almonds)*
  • 2 tsp baking powder (aluminium free, if possible)
  • 4 free range eggs, organic if possible, lightly beaten
  • 1/2 cup chopped chives
  • 150g Danish feta (it’s always better from the deli. Omit for dairy/lactose free)
  • 1/4 cup melted coconut oil
  • 1 tbs rice malt syrup (optional – this amount is tiny but you can omit to keep it sugar free. If you don’t mind the fructose, you can substitute for honey)
  • 3 tbs psyllium (available from the health food aisle of most supermarkets, as well as health food stores)
  • 1/2 tsp ground paprika
  • 1/4 tsp Himalayan sea salt
  • Fresh sage leaves or rosemary sprigs, plus a handful of pepitas (pumpkin seeds), to serve (these are optional, but the herbs on top infuse the loaf with their flavour as it bakes, and the pepitas add great texture!).

Method

  1. Preheat oven to 180*C and line a loaf tin with baking paper.
  2. 400g uncooked and peeled pumpkin should yield 1 cup of mashed pumpkin. To make the mash, simply take 400g of peeled pumpkin and chop it into chunks. Steam chunks until soft, then mash until all clumps are removed. I’m all about short cuts, so if you’re feeling really lazy, you could always blend it. Set aside to cool.
  3. In a large bowl, combine the spelt flour, LSA, baking powder, paprika, psyllium and salt.
  4. In a separate bowl, combine the beaten eggs, melted coconut oil and rice malt syrup. Tip: to avoid losing half the syrup to its tendency to stick to the bowl, pour in the coconut oil first and swirl it around the edges. This will stop it from sticking. Add to the dry mixture and combine well.
  5. Gently fold through the mashed pumpkin and chives until well combined.
  6. Crumble the feta into chunks, and fold through the dough very gently, careful not to over-mix as you’ll break the feta up too much. The loaf will taste best if there are little chunks of feta throughout it.
  7. Spoon evenly into prepared loaf tin and smooth over the top with the back of the spoon. Arrange the sage leaves/rosemary sprigs over the top of the dough, and sprinkle the pepitas. Using your fingers, apply a very light pressure to the garnishes to ensure that they stick.
  8. Bake for 35-50 minutes, or until a skewer inserted into the middle comes out clean. I’ve provided such a time range because all ovens and ingredients vary. Mine took closer to 50 minutes, but that might be because I steamed my pumpkin for too long and it thus had a lot of water in it. Check it at the 35-minute mark, and take it from there.

Notes

  • For those with fructose malabsorption/IBS: the ingredients labelled with an asterisk (spelt and LSA) contain fructans, the almonds in the LSA more so than the spelt. I can tolerate large amounts of spelt, and some individuals have no issue with it at all, while others do. As with any potential irritant, test your own tolerance.
  • To make this loaf gluten free, leave out the spelt and use 2 cups of almond meal and 1/4 to 1/2 cup LSA instead. I can’t guarantee an absolute success because I haven’t tried it and it might not rise as well. You may need to use a little more mashed pumpkin to provide more moisture for all the nuts to soak up. Make sure you use gluten free baking powder, too. This alternative would not be wise for those with fructmal, as the almond content is too high.
Happy Nourishing!
Ax

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A healthy twist on a calorific classic: Banana Bread

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Banana bread is one of THE dreamiest nostalgic foods…

When that ever-familar aroma of toasted and buttered banana bread fills your kitchen, you know you’re home. When I was younger, I’d often barge through the front door after school, throw 4 thick slices of Brumby’s banana bread in the toaster before I’d even put my bag down, smother them with so much butter that it would pool on top and drip down my chin as I took each bite. I remember finding comfort in the justification that something that tasted as good as cake could be as healthy as bread. Ha!

I may have since come to my senses, but my senses don’t fail me: the second I smell fresh banana bread, or better still, warm and buttered fresh banana bread, my salivary glands quite literally go bananas. I know I’m not alone here.

Instead of the classic recipe’s refined wheat flour, my banana bread calls for spelt flour. Although spelt is technically related to wheat and there’s a lot of debate out there as to which grain is more nutritious, the gluten is spelt is more fragile and susceptible to chemical and mechanical breakdown in the body, making it significantly easier to digest for many people.

Without all the butter, refined sugar and flour, my healthified version might not be Brumby’s worthy, but I promise you that it still manages to celebrate all the things we love about the classic: that buttery melt-in-your-mouth texture, the comforting flavour of ripe banana and just the right amount of sweetness to bring it all together. Yum.

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Brilliantly Healthy Banana Bread

Serves 14

Dietary info: Wheat free, dairy free, refined-sugar free, fructose-friendly, contains some fructans (see notes), gluten (spelt), nuts (almonds) and egg.

Ingredients:

  • 2 cups mashed over ripe banana (approx. 4 medium-large bananas)
  • 3 large organic free range eggs, lightly beaten
  • 1/4 cup macadamia nut oil
  • 1 tbs pure vanilla extract
  • 3 tbs pure maple syrup
  • 1.5 cups wholemeal spelt flour*
  • 3/4 cup unsweetened shredded coconut*
  • 1/2 cup almond meal*
  • 3 tbs chia seeds
  • 1.25  tsp baking powder (aluminium free)
  • 2 tsp ground cinnamon
  • 1/4 tsp ground cardamom
  • generous pinch Himalayan sea salt
  • To top batter with before baking: 1 large banana cut lengthways, 3 tbs pecans*, 2 tbs good quality dark choc chips (optional)

Method:

  1. Preheat oven to 160*C and generously grease a loaf tin (my tin is approx. 11cm x 26cm)
  2. In one bowl, combine the mashed banana, beaten eggs, macadamia oil, vanilla and maple syrup.
  3. In another bowl, combine the spelt flour, coconut, chia seeds, almond meal, spices and salt. Create a well in the middle of the flour mixture and pour banana mixture into it. Gently fold the ingredients until just fully combined. Be very careful not to over mix.
  4. Pour the batter evenly into the prepared loaf tin and smooth out lightly with the back of a large spoon if needed. Top with halved banana, pecans, dark chic chips and a drizzle of maple syrup. Bake for around 45 minutes, or until a skewer inserted into the middle comes out clean, but still moist (don’t wait until the skewer comes out completely dry because the loaf is supposed to be moist throughout!). Cooking times will vary from oven to oven. If the top begins to brown too much while cooking, cover with a little bit of foil.
  5. Remove from the oven, allow to stand in the tin for 10 minutes before transferring to a wire rack.
  6. For a snack, serve on its own or toasted with a little organic butter or your favourite nut butter and a little drizzle of maple syrup. For a fuss-free brekky, serve warm with organic yoghurt/coconut yoghurt and berries. For something a little more indulgent, serve toasted with organic butter, some choc chips and a drizzle of maple syrup – a sure winner among the boys!

Notes

  • To those on a low FODMAP diet:
    Ingredients marked with one asterisk (*) contain moderate amounts of FODMAPs. Each individual’s tolerance to these particular foods will vary, but unless you’re super sensitive or in the early stages of healing your gut, said ingredients in isolation shouldn’t cause a reaction if consumed in small amounts. However, because this banana bread contains a combination, it is possible that very sensitive individuals might not be able to tolerate a full serving of the bread (one 1.5cm thick slice).  If you find that you’re generally fine with these foods and you’re used to consuming similar things daily, then you should be fine with this recipe, especially if you limit yourself to one slice per sitting.  I can tolerate two slices now without worry, however two years ago I would have been pushing it and would have stuck to one. ALWAYS test your own tolerance! If spelt is a known issue for you in large amounts, try replacing half of it with buckwheat flour (but please remember that it will give a significantly different texture and flavour).  If you cannot tolerate spelt at all, you can play around with different low FODMAP flour combinations such as buckwheat flour, oat flour, rice flour etc. Other lower FODMAP swaps include ground flaxseed, peanut flour or carob powder instead of almond meal and carob powder instead of chia seeds. All the above will lend different textures and flavours and I have not tested any of them so if you do, I’d love to hear how you went!

Toasted Almond, Coconut & Chocolate Granola

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Granola is just one of those foods that makes me salivate.

The
 warm flavours, the sweetness, the wonderful texture and, of course, that irresistible crunch. It just gets me every time.

I think I was in year 7 when my mum first brought home the newest addition to the Kellogg’s breakfast cereal range, Crunchy Nut Clusters. Those peanut and ‘honey’ (sugar, molasses and vegetable oil) coated cornflakes teamed with deliciously crunchy clusters of oats, puffed wheat and coconut (and yep, more sugar, molasses and vegetable oil) became not only my brekkie bowl filler, but also my mid-morning, afternoon and pre-bedtime snack by the handful. I had every right to go through four boxes of this golden blessedness a week because Crunchy Nut Clusters were clearly less sugary than the Froot Loops and Frosty Flakes many of my friends still ate, and they were made with healthy ingredients like corn, oats, honey and nuts. I was so on my way to getting healthy and losing all my puppy fat quickly, all while eating something so damn tasty. YEAH!

Much to my horror, the so-called puppy fat not only stuck around, but started to soar. Thankfully, I slowly grew older and wiser. I learned that just because something is manufactured from a vegetable, that does not necessarily make it healthy (but what do you mean vegetable oil and High Fructose Corn Syrup aren’t good for you?!)  and I began reading labels (why doesn’t the front of the box mention anything about the cereal being covered in sugar, molasses and oil as well as honey?!)

It took a while, but I started to become aware of marketing gimmicks and misleading advertising. After a year, my beloved Crunchy Nut Clusters were replaced by Sultana Bran Crunch after a year. Ah, the ignorance. Still, it was a move in the right direction, and at least I wasn’t eating Honey Joys disguised as a breakfast cereal anymore.

For those of you who are more or less like me, buying packaged granola poses two main problems:

  1. Mainstream granola brands packed with different forms of sugar, preservatives and other additives and provide little to no nutritional value.
  2. They’re very rarely fructose-friendly: pre-packaged granola always contains either loads of honey, dried fruit or both, which makes them indigestible for my fellow fructose malabsorbers. Even the ‘healthier’ granola alternatives available at health food stores are made with with high-fructose sweeteners like agave and dried fruit.

I’ve been avoiding pre-packaged granola and toasted muesli for several years now. The thought of sweet, crunchy clusters of puffed grain heaven still excites me, but I’ve never come across one that’s healthy enough to eat regularly. And so, I’m more of an egg gal these days.

The other week, however, my love for granola was reignited. I was in the cereal aisle of Coles, looking at Carman’s muesli for my sister when I saw them. Carman’s Crunchy Clusters with Honey Roasted Nuts. I was immediately taken back to my mornings in early high school when I’d eat two bowls of candied greatness and drink the leftover pool of sweet milk afterward. My salivary glands started going mental as I viewed the large oaty clumps and golden roasted nuts through the heart-shaped plastic window on the box. I threw the box into my trolley without giving it a second thought or reading any labels. My sister just had to try it. Not me, my sister. I was getting it for my sister.

I ripped open the box the second I got home and started shovelling handfuls of the stuff into my mouth as if it were popcorn. Everything about the granola was lip-smacking. The wording on the box was spot on: I absolutely did “adore these crunchy muesli clusters with almonds, hazelnuts and pecans, buzzing with trickles of honey and a hint of vanilla!” The granola was also “fruit free, Low GI, high in fibre and full of wholegrain goodness”. It all sounded too good to be true. I soon realised it was, but it was all too late. After my snacking straight from the box for three days, the box was empty. I don’t think my sister ever got to touch it. I read the label more closely just before I threw the box into the recycling. I was shocked.

Carman’s is usually one of the more wholesome and cleaner cereal brands available at supermarkets. They usually sweeten their products with a little honey instead of sugar, and while this makes their products unsuitable for most FructMal sufferers, at least it’s better than nearly all other cereal boxes for most people. This is why I was shocked when I read the Carman’s Crunchy Clusters ingredients list. After the oats and nuts, raw sugar comes in as the third ingredient, making it even more predominant than supposed primary ingredients like puffed rice and pepitas! And that’s before the honey is added. That’s a lot of added sugar! I did some quick calculations and became aware that I’d consumed just shy of 70g of added sugar over a few days from the granola aloneThat’s nearly EIGHTEEN teaspoons of added sugar, which equates to almost NINE teaspoons of pure fructose! No bloody wonder why it tasted so good. I guess I shouldn’t have been so surprised. Carman’s would rightfully argue that you’re not supposed to eat the entire box over just a few sittings, hence their “serves 11” guideline. I would argue that if you make something taste that freaking awesome, you’re asking people to eat the entire box over a single sitting.

Healthy or not, I’d gotten a taste for granola again. I tried so hard to forget about it, but we all know that telling ourselves not to crave something usually leads us to craving it all the more. The human psyche is a treacherous beast. To crush my cravings once and for all, I came up with this scrumptious granola recipe, and I can’t believe I didn’t think of it sooner. My Toasted Almond, Coconut and Chocolate Granola has all that wonderful crunch, so much full-bodied flavour and just the right amount of fructose-friendly sweetness. If Coco Pops and Crunchy Nut Clusters decided to have a lovechild and it were born healthy, this would be it.

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Toasted Almond, Coconut and Chocolate Granola

Serves 12 (1/2 cup servings)
Dietary Information:
wheat free, vegan-friendly, refined sugar free, dairy free, fructose-friendly, low FODMAP. Contains gluten (Oats – see notes for GF alternative) and nuts.

Ingredients

Muesli mixture:

  • 2 cups rolled oats
  • 1 cup unsweetened shredded/flaked coconut
  • 1 cup puffed brown rice or rice crisps (I use 1/2 cup of each for varied textures)
  • 1 cup activated plain buckinis (activated buckwheat. I used Loving Earth brand)
  • 1/2 cup pepitas (pumpkin seeds)
  • 1/4 cup chia seeds
  • 1 cup of your favourite raw nuts, roughly chopped (I use a combination of almonds, walnuts, pecans and macadamias)
  • 1/4 cup cacao nibs (optional – If you’re not a fan of cacao nibs, don’t use them because their flavour can be quite dominating)

Chocolate mixture:

  • 1/2 cup melted coconut oil
  • 1/3 cup pure maple syrup
  • 15-20 drops liquid stevia, or to taste
  • 2 tsp ground cinnamon
  • 1 tbs pure vanilla extract
  • 1/2 cup raw cacao powder
  • 1/4 tsp  Himalayan sea salt

Method:

  1. Preheat oven to 150*C and grease a large baking tray with a little coconut oil.
  2. In a large bowl, combine all “muesli mixture” ingredients, except the shredded coconut.
  3. In a small saucepan, melt the coconut oil over medium-low heat. Add the maple syrup, cacao and cinnamon and stir until all combined. Bring to the boil and remove from heat. Add the vanilla and salt and stir until the liquid is fully incorporated. Sweeten further with stevia to taste, if needed.
  4. Pour the chocolate mixture over the dry muesli mixture and stir gently until all dry ingredients are evenly coated. There should be enough ‘wet’ mixture to completely cover the muesli.
  5. Spread mixture evenly over the greased tray. Bake in oven for 15 minutes, then remove and stir. Add the dried coconut and return to the oven for a further 10 minutes. The granola will continue to crisp up after you take it out of the oven, so don’t worry if it’s still a little wet or soft.
  6. Allow to cool completely before transferring to air-tight containers or large glass jars. The granola will remain fresh for 1-2 weeks if stored in a cool place, away from sunlight.
Notes and serving suggestions: 
  • For an indulgent weekend treat or breakfast entertaining, serve with cinnamon-grilled banana, organic full-fat or coconut yoghurt, fresh berries and a large drizzle of chocolate ‘sauce’, as pictured. To make the grilled banana, simply cut a large ripe banana length-ways, sprinkle with a little ground cinnamon and place under an oven grill. Grill until the natural sugars in the banana start to caramelise and bubble. Remove immediately and serve while still hot. To make the ‘sauce’, combine 1 tsp natural smooth peanut butter, 1 tsp raw cacao powder, 1 tsp melted coconut oil and a few drops of liquid stevia.
  • Use the granola to make a layered Chia Pudding Parfait, another quick, easy and effective breakfast entertaining idea.
  • For a nourishing breakfast, serve with organic full fat or coconut yoghurt, your choice of milk (I love Pure Harvest’s coconut-rice milk) and fresh strawberries.
  • Serve on top of healthy banana ‘ice cream’ (frozen banana blended with a little natural peanut butter) for a great post-workout meal or snack.
  • Portion into little snap-lock bags for a super tasty and nourishing trail mix to nibble on between meals and satisfy late-arvo chocolate cravings.
  • For a gluten-free version, simply replace the oats with 1 cup extra puffed brown rice or rice crisps, 1/2 cup extra shredded coconut and 1/2 cup extra plain buckinis.
Happy Nourishing!
Ax

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Don’t forget to stop and smell the cinnamon

“It’s a terrible thing, I think, in life to wait until you’re ready. I have this feeling now that actually no one is ever ready to do anything. There is almost no such thing as ready. There is only now. Generally speaking, now is as good a time as any.”
– Hugh Laurie

IMG_2396Year after year throughout my early-mid adolescence, my New Years Resolution was to stop biting my fingernails. 10 years on, I still have the hands of a prepubescent boy. I even bit my French-polished acrylics off when I tried the whole girly manicured hands thing in year 10.

I’ve always been of the opinion that New Years Resolutions are ridiculous. It’s just so easy to verbalise a commitment to something when you don’t have to actually act on that commitment just yet. I become irrationally peeved when I overhear statements like OMG I’m gonna get sooo fit next year/I’m waiting until the new year to start my new savings plan/New Years Day is when the DIET begins/Next year, I’m going to focus on finding the positive in all situations.

Why next year? If I feel that a particular mindset, action, hobby or change of habit is going to better my life, I’m not about to wait for the New Year to roll around before I embrace it. Why delay it? Why not start NOW? (unless it’s a diet. Never start one of those). In my opinion, New Years Resolutions are security statements for people whom I label the ‘Gonna But Neverers’: people who continuously propose they are Gunna get shit done, but Never get shit done. Of course, I’m a big fat hypocrite here– just look at my fingernails. We’re all Gunna But Neverers at various times, but some are just more inclined to the Gunna But Never grand plans than others.

It’s funny how you become more and more aware of your strengths and weaknesses as a human as you get older. Critical self-awareness is a coming-of-age thing, I think. Late last year, for instance, I began realising that I’ve never been ‘present’ enough, ‘in the moment’ enough; I’m always in limbo, fretting about the past and the future and landing somewhere in between as a result, somewhere in between which is still not quite the present moment– the now. And I’ve realised that I’m not okay with this anymore. So, after several years of abandoning the whole new-year-turns-over-a-new-leaf theory, I decided to go against the grain and make a resolution of sorts. Not a New Year’s Resolution, but a Life Resolution: To Be Present; To acknowledge every. single. moment; To stop living in the past and the future realms, the what could have been and the what will be, could be, won’t be, should be, shouldn’t be; to stop obsessing over the thoughts, feelings and doings of others. Because when your mind is stuck the realms it has no control over, it’s impossible to appreciate where you are at this very moment in time. And what moment in your entire life matters more than right now as you read this? Absolutely none. Your thoughts NOW and what you do NOW determine more than any past or future thought or doing can.

My 2014 mantra? Don’t forget to stop and smell the roses…

IMG_2415IMG_2411 Everyone’s heard it, it’s one of the oldest in the book. My Dad always said it, and I always rolled my eyes until recently. I thought he was merely telling me to appreciate what I’ve got. I suppose he was, but I never appreciated its deeper meaning until now.

These days, we have so many distractions which manipulate our awareness and ‘force’ our minds into all the realms but our very own. Take beloved Instagram for example: how many times do you scroll through your feed a day? Probably more than you’d care to admit. Probably even subconsciously sometimes. The amount of times I’ve found myself automatically scrolling through my notifications when all I’ve taken my phone out to do is check the time is alarming.

You look at photos of your friends’ whereabouts, check out Fitspo images of bodies you’d just die for, you drool over fashion you can’t afford and excessive lifestyles you’ll most likely never lead and you’re constantly reminded of all the places around the world You’d Rather Be by the People You’d Rather Be. All of a sudden you’re not as satisfied with your life and your position in society as you envisioned you would be. Your life suddenly seems ordinary –uninspiring and, well, a bit of a let-down. Who’s wouldn’t when every second image we look at makes us ponder If Only.

Instagram and modern lifestyle diversions alike pull us farther and farther from our own reality, sucking us so far into the realm of What Could/Should be until we’re aware of everything on earth we’re missing out on, while totally out of touch with the moment we’re breathing in. How can we possibly be honestly happy, truly satisfied with our lives and content with the beings we were born to be, if we’re living in a lifelong limbo between what we want and what we have?

I’ve suddenly realised why my back injury over the past year has been every bit as emotionally impactful as it has been physical: all the fitness pages I follow on Instagram were powerful motivators when I could literally do whatever exercise I wanted to, whenever I wanted to and how hard I wanted to. Which was all the time, mind you, and it was always HARD. Now, they’re cruel, cruel reminders of everything I can’t do. They pump me up and make me want to work my ass off, and then I’m left teary and deflated when I remember that I’m injured. Instead of using the present moment to be proactive about my injury and focus on what I’m going to do right now to heal by body, I’m perpetually disheartened by what all these girls can do and achieve, which I cannot. It’s bullshit and it’s pathetic, and it has to stop.

It’s so incredibly important to focus on the moment and be present wherever you are, whatever you’re doing, otherwise your life will become a manifestation of bottomless What Ifs and If Onlys. Which brings me back to Hugh Laurie’s quote at the top of the post –it couldn’t be more fitting. One of the best things you can do for yourself this year is realise how important NOW is, and act on that realisation NOW. 

Here’s 10 things I’ve been doing this past month, and plan to do this year, to increase my Now-factor:
  1. Eat breakfast outdoors every morning possible: soak up that morning sunshine, breathe in fresh air and listen to singing birds. It’s so grounding.
  2. Be near the ocean as much and as often as I can. Nothing brings me back to earth quite like salty air and vast waters.
  3. Listen more, talk less.
  4. Leave my phone at home more often, especially when out with my boyfriend or family.
  5. Get serious about meditation.
  6. Read while on the bus to and from work instead of scrolling through my Instagram/Facebook feeds.
  7. Take time out every day to write notes: thoughts, feelings, goals & to-do lists.
  8. Go for technology-free walks: no watch, no phone, no music– just me and the outdoors.
  9. Swim more, gym less.
  10. Make a conscious effort to check Instagram less, and decrease the amount of ‘fitspo’, model and celeb accounts I follow: Fierce aspiration inevitably leads to motivation, but constantly striving for what others possess cannot be healthy for the human psyche. Social media has become a part of our lifestyle. Looking at images, videos and blog posts about what others have has formed one of our daily habits, as natural to us as eating, sleeping and exercising, whether we can admit it or not. You’ll find that you instantly become happier and more satisfied with exactly who you are and where you’re heading in life if you decrease your exposure to all the things you ‘want’ and ‘need’ in other realms, those realms being the lives of others: their wealth, home, car, holidays, physique, face, hair, relationship, friendship circle, humour, confidence, intelligence, career path etc. Start using your inherent passions and values to create your own dreams.

Rant officially over.

So, here’s your little challenge for this coming weekend: wake up, spring out of bed and make this guiltless version of a not-so-healthy breakfast favourite. Take it outside with a great book, bask in the Summer morning light (if you’re in Australia) and Enjoy.Every.Mouthful. Oh, and don’t forget to stop and smell the cinnamon… 😉

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Vanilla & Cinnamon French Toast
Serves 1

Ingredients:

  • 2 free range organic eggs
  • 2 pieces wheat-free bread of choice, the thicker the better (I’m loving anything by Healthy Bake at the moment. I used their Organic Pharaoh & Linseed loaf for this recipe which was lovely)
  • 1/3 cup milk of choice (I used Pure Harvest’s coconut milk drink, which is a combo of coconut and brown rice milk)
  • 1 tbs rice malt syrup or pure maple syrup
  • 1 tsp pure vanilla extract
  • 1/2-1 tsp cinnamon, depending on how cinnamon-y you like it
  • 6-8 drops liquid stevia, or to taste
  • tiny pinch of salt
  • Coconut oil, for cooking
  • Toppings of choice (I used banana, fresh berries, five:am organic natural yoghurt and a sneaky spread of violet & raspberry jam)

Method:

  1. In a small dish or shallow bowl, lightly beat the eggs with a fork. Whisk in the milk, syrup,  stevia, vanilla and salt.
  2. Dip the bread in the egg mixture one slice at a time, pressing the bread lightly to make sure all that eggy goodness goes right through it. Allow each slice to soak for 2-3 minutes.
  3. Heat a little coconut oil in a FLAT non-stick frying pan or skillet over medium/low heat. Add the soaked bread to the pan, cooking until golden brown, around 3 minutes. Flip and cook on the other side. Take extra care not to overcook it, because you will end up with a horribly dry and bland brekkie; French toast is supposed to be MOIST! (Sincere apologies for using that adjective from hell).
  4. Remove from heat, transfer to a plate and top with organic full-fat yoghurt (or coconut yoghurt) and fresh fruit. It’s super special with a finishing drizzle of maple syrup, too!

Happy Nourishing!
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