All posts filed under: Whole

Roast Veg Nori Wraps

Living in Taiwan, we are super lucky that fruit and veg are so cheap and abundant here. I sure will miss that when I leave! I popped down to my local fruit and veg street market this morning and came back with 2 bags full of colourful goodies for less than $8. I’ve been feeling like I need a health reboot, and the best way to do that is cook for yourself of course. I didn’t feel like just plain brown rice and veg, so decided to add in some nori (seaweed) for fun. I don’t need to tell you the benefits of eating seaweed, but incase you don’t know check out my previous post on 5 Essential Japanese Foods. So this is what I did: I  roasted up some veg, use whatever you have on-hand. I used squash, onion, red pepper, cloves of garlic and mushrooms. A splash of olive oil, balsamic vinegar, black pepper and some Himalayan rock salt and you’re good to go. I like it when the onion goes crispy and caramely when baked.. mmm mmm mmm. …

Banana Coconut Millet Porridge

Today is the first day since I’ve been living in Kaohsiung that I’ve started to feel the Winter chills. My morning smoothie just wouldn’t cut it this morning. Time for some wholesome, nourishsome millet. This hearty breakfast left me feeling warm, perfectly full and satisfied. Oh and did I mention it’s dairy and gluten-free. What you’ll need: – About 1/2 cup of organic millet (be sure to pre-soak it for a few hours – drain & rinse) – water – x1 banana – coconut cream/milk – desiccated coconut flakes – x1 cinnamon stick & 3 clove buds – flax, sunflower & pumpkin seeds – honey Simply cook the millet as per the instructions, adding the cinnamon sticks, cloves & desiccated coconut flakes to the mixture from the start. Once cooked – about 20 minutes (I like to keep a little liquid in the mixture as it dries up a bit once left to stand), remove from the stove and add some coconut cream/milk, seeds, sliced banana & a dash of honey if you so desire. Yummm… enjoy :) …

Easy Guide to Oil Pulling

I thought I’d share a quick and easy guide to Oil Pulling as I find there is so much information out there, that it can be a little overwhelming. My previous post is more detailed with lots of links and updates on my experiences to date (view it HERE). I’ve been Oil Pulling for the past 5 months and can definitely say it has benefited me. I’ve used sesame oil (which is recommended) and coconut oil. I would recommend starting with sesame oil (try that for about 6 weeks) and then switch to coconut for a few weeks and see how you feel. We have to remember that each one of us is different, with varying constitutions and past/current ailments, and therefore will experience different results. By nature, sesame is a more warming oil, and coconut has a cooling effect on the body. 1, 2, 3 Oil Pull Me 1. Take 1 tbsp of organic, unrefined sesame/coconut oil first thing in the morning (you can have a sip of water first if you need to). 2. Swish it …

Oh-So-Yummy Dragon Fruit

One of the things I love about living in Asia is the variety of different fruit and vegetables available.  A quick pop down to the market and you never know what you might find! The Dragon Fruit (aka Pitaya) is my latest addiction. I love this tropical superfood because it tastes oh-so-good and is extremely nutritious. As you can see in my pic, it’s covered in a scaly bright pink skin, which is actually thin and peels off effortlessly. The entire inside is edible and consists of white or pink sweet tasting pulp and tiny black seeds (my favorite is the pink pulp variety). I could feel it was good for me, especially my digestion (I had proof!),  so I researched more. Here’s what I found out… – Dragon Fruits are rich in antioxidants and contain a multitude of nutrients. What’s notable is the Vitamin C content – a whopping 9mg per 100g. Typical nutritional value per 100g: Nutrition Amount Water 82.5- 83 g Protein 0.159- 0.229 g Fat 0.21- 0.61 g Fiber 0.7- 0.9 g …

Tamari Toasted Seeds

According to Patrick Pitchford, author of Healing with Wholefoods, the best way to eat seeds or nuts is to soak them overnight to initiate the sprouting process, which makes fats and proteins more digestible. Then dry and eat raw or roast them. “Roasting reduces the effect of rancidity and cuts down on the oiliness, making nuts and seeds easier to digest. Lightly roasting increases their warming qualities making them perfect for the cooler seasons and better for cold or deficient individuals.” I like to toast them by dry frying them in a pan and adding some Tamari sauce for flavor. Yummmmm….. I think it was my friend and foodie, Susan Marque, who introduced this to me. How to make them: Choose your seeds – I usually use Pumpkin Seeds and Sunflower Seeds. – Add Pumpkin Seeds to a heated pan (on high heat), spread evenly and dry fry. – Make sure you shake the pan to prevent burning. After a few minutes the seeds will begin to make a popping sound. – Add the Sunflower …

Gluten-free Chia Seed Crumpets

Ok I am now addicted to making crumpets for breakfast! Feels like a treat yet they are so nutritious, easy to make and can be combined with any number of fruit combinations. I love this recipe (adapted from Larissa Green’s Love Green Food) because it’s not only gluten-free but also sugar-free (ok it has 1 tbsp xylitol)… Ingredients (makes approx. 10 crumpets): – 1 cup rice flour – 1/2 cup coconut flour – 2 tbsp chia seeds (pre-soaked in water for 10 mins) *great vegan source of omega-3 / ancient superfood – 1 1/2 cups of milk (I used half cow’s milk, half soy milk) – pinch of salt – 1 tbsp xylitol powder – 2 medium eggs – ghee/butter for frying – a selection of fruit (I used diced persimmon, pomegranate seeds & stewed apple) ————————————————————————- 1. Add the flour, salt & xylitol to a bowl and mix well. 2. Make a well in the middle. Then add the eggs to the well and start by whisking the eggs. 3. Slowly mix in the flour, and finally add …

Buckwheat Crumpets, Stewed Apple & Berries

Yummm… made these for breakfast this morning and they were simply delicious. I used the pancake recipe from Larissa Green’s cookbook Love Green Food and adapted it to make crumpets. These are gluten-free and virtually sugar-free too! Ingredients (makes 8 – 10 pancakes): – 1 1/2 cups buckwheat flour (or another flour, such as rice flour) – 2 cups of milk or water (I used half cow’s milk, half soy milk) – pinch of salt – 1 tbs honey or rapadura sugar (I used xylitol powder) – 2 medium eggs (must be happy eggs of course!) – ghee or butter for frying – a selection of fruit (I sliced up some banana, added blueberries & stewed up some apple in cinnamon, cloves & cardamon) ————————————————————————- 1. Add the flour, salt & optional sugar to a bowl and mix well. 2. Make a well in the middle. Then add the eggs to the well and start by whisking the eggs. 3. Slowly mix in the flour, and finally add the milk/water, slowly incorporating more of the flour into …

Omega-3 Green Smoothie

I made this for mid-morning brekkie this AM and it was surprisingly drinkable. I have been wanting to add flax seeds  (aka linseeds) to my diet for a while now and decided the best way to get my daily dose would be in a yummy green smoothie, getting in all the goodness in one go. If you are using whole flax seeds, it’s best to soak them overnight in a some water (with approx. 2.5cm covering the top). This softens the seed for ease of digestion and produces a gel-like substance which is lubricating for the intestines. Alternatively if you have a coffee grinder you can grind the flax seeds. You can buy flax meal at the health store but this isn’t advisable as the seeds lose some of their essential oil content. Did you know that flax seeds provide the highest vegetal source of omega 3s (i.e. alpha linolenic acid (ALA)?  A whopping 53% of its oil is composed of ALA; and additionally it has a good omega 3:6 ratio. As Patrick Pitchford points out in …

Ayurvedic Oil Pulling

I have been wanting to try this age-old detox technique for some time now and have finally got down to doing it. What Is Oil Pulling?  Oil Pulling is an ancient healing method with its origins in Ayurvedic Medicine and has been used  for over 5000 years in India to treat just about every kind of ailment. As stated on Earth Clinic, “It is a cleansing technique that consists simply of swishing oil in your mouth for a few minutes each day. This easy habit can kickstart your weight loss, whiten teeth, and improve your overall dental health. Remarkably, it seems also to have a potential for detoxifying the body – removing heavy metals and other pollutants while strengthening the immune system for better overall health”. How Does It Work Our mouths are home to various types of bacteria, viruses, parasites and their toxins, which can spread throughout our bodies and lead to serious health problems (think infections and inflammation) if our immune systems are under stress. The act of swishing oil in the mouth …

Sweet Sweet Coconut

I keep on telling my friends how amazing coconut oil is and how they must start using it. But the question begs… why? So what’s so great about Coconut Oil? Well it appears that not all oils are created the same. Coconut oil consists almost entirely of healthy medium-chain saturated fatty acids (MCFAs), which do not negatively influence blood cholesterol. Yes, I said do not negatively influence blood cholesterol! These MCFAs are used primarily as a source of energy in the body (we metabolise these fats in the liver, immediately converting them into energy rather than storing as fat), which in turn helps to increase our metabolism. Also Coconut Oil consists of roughly 50% lauric acid which has proven anti-viral, anti-bacterial and anti-prozotoal properties.  YES let’s kill those parasites, viruses and candida! What will it do for you? 1. Assists in weight control – According to Body & Soul, research shows that coconut oil consumption reduces abdominal fat and protects the body from insulin resistance. 2. Eases digestion – including bloating, IBS, etc. and helps to kill off yeast, …

Getting Back To Whole

Throughout my life (past 30 years) my diet has changed drastically. From being a child who was mildly addicted to sugar (I was the kid at the party you couldn’t keep away from the cakes) to growing up in a mostly healthy family. Well what we knew as healthy at the time – we didn’t eat much red meat, my mom grilled not fried, and of course everything was low-fat or fat-free. When I was about 25 I became vegetarian (vegan for a while) and this lasted for about 4/5 years until I moved to Japan. I was having digestive issues and non-existent periods which I thought were related to various factors. I then met a very interesting man, an ex-raw food proponent and chef  who was a Weston Price convert, and I learnt about the value of eating full fat and organic happy animal products. I adjusted my diet and definitely saw some positive results. I researched more and more into Paleo ways of eating and read books like Deep Nutrition (Dr Catherine Shanahan) that changed …

Dairy-free Goji Smoothie

This smoothie is easy to make and provides essential healthy fats, some protein & a superfood punch. To make, you’ll need: – x1 frozen/fresh banana (when freezing, remove skin and cut up into chunks) – handful of frozen/fresh berries (I used raspberries today) – sprinkle of raw mixed nuts – some hot water (I don’t like my smoothies too cold as it’s not good for digestion & is a shock to the system. *It’s only necessary to use hot water if you’re using frozen fruit, otherwise just add cold) – x1 tbsp organic coconut oil – sprinkle of goji berries – 1/2 tbsp ground flax seed – 1 tsp organic raw cacao powder Add all the ingredients to the blender and bam, you have a damn fine tasting smoothie!

Super delicious Smoothie

I’ve been having smoothies a lot lately for breakfast, they’re especially nice and light on our hot summer mornings here in Durbs. Everyday I try something a little different depending on what I have. Today’s was especially delicious, so I thought I’d share. Ok here’s what you need: – 2/3 chunks frozen banana (pre-peeled, chopped & frozen) – small handful frozen blackberries – 3 table spoons of organic greek-style yoghurt – 1 tablespoon of organic coconut oil – sprinkle of goji berries – handful of pecan nuts – cinnamon (mmm..very good for you) – dash of pure organic cranberry concentrate Place all in a blender, add a little water, mix and voila! Enjoy the yummy goodness of this super-fruit smoothie :) I’ve tried adding raw spirulina powder in the mix but I find it ruins the taste a bit for me, so I usually just down it separate with other greens. Fresh ground flax-seed is also great to add to smoothies – lots of omegas & fibre. If you can get a hold of real …

5 Essential Japanese Foods

One of the great things about living in Japan has been my exposure to a whole new world of foods. The Japanese are world-renowned for their longevity and health. Here are some healing foods that I have come to love and enjoy in my weekly diet, and I now consider essential food items. 1. THE DAIKON RADISH I absolutely LOVE daikon. I eat this mellow, clean tasting root vegetable just about everyday, either in a salad for lunch (they make great pickles) or added into a soup for dinner. Daikons taste crispy and juicy raw and turn slightly sweet when cooked. They are extremely cleansing and are used throughout Japan as a complement to raw or oily foods to aid digestion. Daikon also acts as a diuretic and decongestant, promoting the discharge of excess fat and mucus, thus facilitating weight-loss. 2. UMEBOSHI PLUM These pinky-red, salt pickled plums deliver a salty and sour punch, as I discovered when I had my first taste a few months back. Not really meant to be eaten straight from the …

Begging for Brussels…

Over the last few days I’ve had this insatiable desire to eat (strangely enough) Brussels sprouts. So today I finally bought some from my local green grocer and I’m glad I did. I didn’t know that these little guys are packed with so much goodness – rich in vitamins A, C, riboflavin, iron, potassium and fibre; they are part of the cabbage family and boast cancer-inhibiting and immune booster potential. I say bring on the Brussel sprouts! I prepared a simple dinner of fish (coated in lemon juice, rock salt & black pepper, then flash-fried in a little ghee) with steamed Brussel sprouts and cauliflower. The veg were so bright and scrumptious-looking that no sauce was necessary. However, I have been reading so many inspiring whole foods and Macrobiotic books lately that I thought I’d try something new. I’m really enjoying getting creative in the kitchen; I used to be the kind of cook that had to have a recipe and had to follow every instruction down to the last drop. But nowadays I’ve been approaching …

Home-made millet tostadas with pesto, carrot salsa & avo

Having picked up various food intolerances over the last few months, eating can sometimes prove challenging and boring and so easy to get stuck into a safe food rut. But all one needs is a little inspiration and Susan Marque! I began taking food coaching sessions from Susan a few months ago and have since learnt a great deal from her. Yesterday I decided to try her Millet Tostadas recipe, (originally developed by Susan for her then boyfriend who was having bread cravings), as I am… oh to eat bread again! Well all I can say is delicious! The tostadas were crispy and nourishing and 100% wholesome. I also made her pumpkin seed pesto (I didn’t have any fresh basil so I substituted spinach and it turned out great) and carrot salsa (I added in some chopped baby daikon radish and a dash of coriander seed). All this topped with slices of fresh avo. Aaah food bliss! Susan’s books can be downloaded here.