Monthly Archives: April 2013

Apr
24

Healthy Brazil Nut Anzac Cookies
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healthy brazil nut anzac cookies [1] Aussies love an Anzac cookie!!! They are delicious, but unfortunately contain loads of sugar and fat. Try these lovely 'healthy Brazil nut Anzac cookies' I made with my kids today, ready for Anzac day tomorrow. They're rich in beta-glucan, a type of fibre found in oats that helps lower cholesterol levels, and selenium, a potent antioxidant found in high levels in Brazil nuts. Coconut oil is a great oil to bake with that won't turn into a harmful trans-fat.   Ingredients: 1 1/2 cups of rolled oats 1/2 cup of whole Brazil nuts 1/2 cup shredded dried coconut 2 Tablespoons organic raw honey 1/2 teaspoon of ground cinnamon 1 teaspoon of vanilla essence 2 1/2 Tablespoons of cold pressed coconut oil 1 Tablespoon of water   Method: Preheat your oven to 150*C. Put oats, coconut and Brazil nuts in your food processor and mix until combined. Then add the honey, oil, vanilla essence and cinnamon and mix until well combined. Then add the water and mix again. Place cookie mixture on a oven tray with grease proof paper. Try using a tablespoon of mixture for each cookie. Flatten down your cookies and then pop them in the oven for around 35-40 minutes.  Allow to cool and then tuck in :) Makes around a dozen cookies. [1] http://artofhealing.com.au/healthy-brazil-nut-anzac-cookies/healthy-brazil-nut-anzac-cookies/
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Apr
23

Pear & Grape Vanilla Bean Yoghurt Cups
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pear & grape vanilla bean yoghurt cups [1] These absolutely delicious 'pear and grape vanilla bean yoghurt cups' make a perfect healthy breakfast, snack or dessert. It is a wonderful source of probiotics, to promote the growth of good bacteria in your gut. This is important for good digestion and a strong functioning immune system. Around 80% of your immune cells are actually situated in your gut, so eating yoghurt daily is a great way to protect yourself from colds and flu this coming winter. These nutritious cups will also provide you with plenty of fibre, calcium, vitamin C and D, healthy fats, zinc and selenium. You can use any seasonal fruits you like. You can also use stewed fruit for a warm winters breakie. Yum!!!   Ingredients: 2 small ripe pears Handful of green grapes Vanilla bean yoghurt - I love Barambah organics vanilla bean yoghurt. You can make your own with some natural yoghurt, some vanilla bean seeds and a pinch of cinnamon. Handful of sunflower and pumpkin seeds Handful of whole raw almonds Some Brazil nuts Spoonful of chia seeds Handful of coconut flakes Handful of whole oats Drizzle of raw organic honey   Method: Dice up your pears and put them into two glasses. Halve the grapes and add some to each glass. Pour a good serving of yoghurt over your fruit. In a food processor add all the other ingredients and pulse until you have small pieces. Pour mixture over the yoghurt and then top with some grapes and an almond to make it look pretty. Then enjoy! Keep any leftover nut and seed mix in the fridge to sprinkle over breakfast cereal, add to smoothies or sprinkle over yoghurt. [1] http://artofhealing.com.au/pear-grape-vanilla-bean-yoghurt-cups/pear-grape-vanilla-bean-yoghurt-cups/
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Apr
20

Light & Healthy Toasted Muesli
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light & healthy toasted muesli [1] I love toasted muesli, but I don't love how much sugar and fats are in most commercial brands. This lovely light and nutritious muesli is is an excellent way to start your day. It's delicious served with a handful of fresh berries and almond milk, or with a good spoonful of organic natural yoghurt. It makes a great topping for stewed fruit too. This muesli is packed with dietary fibre, including beta-glucan found in oats, to help keep your cholesterol levels down and digestive system working efficiently. This healthy breakie will also deliver a good dose of unsaturated fats essential for cardiovascular health, and medium-chain fatty acids found in coconut oil, which is a great source of fuel for the body and brain. The variety of nuts and seeds in this muesli are also rich in calcium, zinc, and magnesium, needed for healthy nerves and bones, and to strengthen your immunity.   Ingredients: 2 cups of whole oats 1 cup raw whole almonds ¼ cup sunflower seeds ¼ cup pepitas ¼ cup shredded coconut ¼ cup sesame seeds 1 cup puffed brown rice 16 dates (sulfur-free), diced 1 Tbsp cold pressed coconut oil 2 Tbsp raw organic honey   Method:  Set oven to 180*C. Place grease proof paper on an oven tray. Place oats, nuts, seeds and coconut in a medium size bowl. In a small saucepan on low heat melt coconut oil and honey and stir together. Mix honey mixture through oat mixture until all coated. Pour muesli mixture onto tray and spread out evenly. Place in oven for 10-12 minutes, tossing after 6 minutes. Allow to cool, and then add dates and puffed rice. This muesli keeps well for the week in an airtight container in the fridge. [1] http://artofhealing.com.au/light-healthy-toasted-muesli/light-healthy-toasted-muesli/
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Apr
12

10 Top Foods For Beautiful Healthy Skin
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Smiling woman on blue background. [1]The health of your skin is a good indicator of your internal health. Drinking plenty of water and eating a nutritious diet rich in particular vitamins, minerals and antioxidants will help to nourish your skin and keep it looking healthy and youthful. Important skin healthy nutrients include omega-3 essential fatty acids, antioxidants, vitamin A, C and E, beta-carotene, zinc, selenium, and silica.           Salmon Salmon, like other oily fish, is a rich source of healthy omega-3 essential fatty acids, which help keep the skin soft and supple and helps to prevent wrinkles. Anyone suffering dry or inflamed skin, including eczema and psoriasis, will benefit from increasing their omega-3 intake. You will also find omega-3’s in other oily fish such as trout, mackerel and sardines.   Green tea Green tea contains high levels of health-promoting antioxidants that fight free radicals, which cause damage to cells in the body, including skin cells, and helps fight premature aging and reduces the risk of cancer. Green tea helps reduce skin damage caused from sunburn and overexposure to ultraviolet light. Catechins in green tea inhibit the breakdown of collagen and elastin in the skin, which causes wrinkles.   Berries Berries, especially purple and blue berries are rich sources of powerful antioxidants, which can help protect against free radical damage caused from overexposure to the sun and inked to premature aging and wrinkles. Berries are also an excellent source of vitamin C, which is an important nutrient needed for the skin’s collagen production. Adding acai or camu camu berry powder to smoothies and juices is a great way to increase your vitamin C intake.   Avocado Avocados will supply you with plenty of vitamin E, which is one of the most powerful antioxidants that help neutralize free radicals that cause damage to collagen and cause wrinkles. Also applied topically vitamin E helps soothe dry skin and can help prevent scaring.   Sunflower and pumpkin seeds These nutrient rich seeds will provide you with a good dose of zinc, which is important for good skin health. Zinc is needed to help the skin heal properly, to keep the skins oil production balanced, and it’s useful in the treatment of many skin conditions such as eczema and acne.   Chlorella Chlorella is a nutritionally dense super food that can help improve the look and health of your skin. Chlorella is abundant in beta-carotene, which is a highly effective antioxidant, and important nutrient needed for healthy skin and protection from the suns UV rays.  Chlorella also contains zinc, vitamin C and omega-3 essential fatty acids, which are all vital skin nutrients. Chlorella has the ability to assist with detoxification. Adding chlorella powder to a fresh vegetable juice is a great way to help remove toxins from the body, which will have a beneficial effect on your skin.   Brazil nuts Brazil nuts are an excellent source of the antioxidant mineral selenium, which is needed for good tissue elasticity. It also acts to reduce cell damage from free radicals, and may play an important role in reducing the risk of skin cancer. Add a few raw Brazil nuts to a trail mix for a healthy snack.   Banana Banana contains the trace mineral silica that is essential for healthy skin, as the body needs silica to make the connective tissue collagen. Silica is essential for healthy skin.   Green leafy vegetables Green leafy vegetables such as kale, spinach, and beetroot greens are packed with beta-carotene, a presursor to vitamin A, which helps to promote healthy repair and maintenance of the skin. Deficiency in vitamin A usually results in dry skin. Green leafy vegetables also contain skin friendly vitamin C and antioxidants.   Chia seeds Chia seeds are one of the best plant sources of beneficial omega-3 essential fatty acids, which help promote healthy skin and prevent dryness. To get the most out of your chia seeds grind them first and then add a good spoonful to porridges, muesli, smoothies, or yoghurt. Ground seeds are easier to digest and to absorb their omega-3 goodness.     [1] http://artofhealing.com.au/10-top-foods-for-beautiful-healthy-skin/smiling-woman-on-blue-background/
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Apr
09

Beetroot & Corriander Super Antioxidant Salad
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beetroot & corriander super salad [1] I just love this 'beetroot & corriander super antioxidant salad!! Besides it tasting absolutely delicious, it is jam-packed with antioxidants and takes only minutes to whip up. This salad goes beautifully with fish or chicken, makes a lovely addition to sandwiches, or perfect for a light lunch. This salad is full of highly nutritious ingredients.  Carrots are a fantastic source of beta-carotene, which the body converts to vitamin A and uses to help keep your eyes and mucous membranes healthy.  Ginger contains potent antioxidants and anti-inflammatory compounds, and is wonderful for improving circulation.  Beetroot is rich in anythocynanins, a powerful antioxidant needed for good health and to combat free radical build-up in the body. Apples are rich in polyphenols that also have potent antioxidant properties. Eating apples regularly has been shown to lower oxidized LDL ‘bad’ cholesterol, which is linked to the development of atherosclerosis. Celery is very alkalizing. If the body becomes too acidic for a length of time it can predispose you to a range of conditions including cardiovascular disease, obesity, diabetes, premature aging, and osteoporosis may result.  Eating celery is also beneficial for your cardiovascular health as it is a great source of potassium, which helps reduce high blood pressure. Corriander has been found to be a very effective at helping remove heavy metals such as lead, mercury and aluminum from the body. Buy organic produce were you can to reduce pesticides ending up in your salad. Organic produce is commonly higher in antioxidants and other nutrients too.   Ingredients: 1 large carrot 1 small beetroot A good handful of coriander 1 celery stick 1 apple A small piece of ginger 1 lemon A handful of pumpkin seeds   Method: Place the top 6 ingredients into a food processor and then pulse until you have small pieces. Stir through handful of pumpkin seeds and some lemon juice. Serve with some rocket or baby spinach. You can also top with some almonds or walnuts for some extra protein. [1] http://artofhealing.com.au/beetroot-corriander-super-salad/beetroot-corriander-super-salad/
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Apr
04

Gluten-free Almond & Cacao Banana Loaf
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gluten-free almond & cacao banana loaf [1]If you love banana bread, like I do, well you are going to absolutely love my 'gluten-free almond & cacao banana loaf'. It makes an excellent nutritious snack with a cup of tea, or healthy after school treat for your kids. This loaf is packed with protein, which we need to rejuvenate, repair, and to produce hormones in the body, as well as promote the growth of lean muscle. Eating protein with meals is one of the best ways to keep your blood sugar and insulin levels balanced, as well as sugar cravings at bay. This delicious banana loaf is gluten and dairy free so it's ideal for coealiac and lactose-intolerant individuals. I've used coconut oil in this recipe instead of butter which is the perfect brain fuel due to it being abundant in medium-chain fatty acids, which is a fabulous energy source for the brain. Bananas are abundant in potassium, which is vital for cardiovascular health, and high in fibre to help keep you regular and protect you from bowel cancer. Bananas are also one of the few fruits that contain a type of fibre called resistant starch, which supports  the health of the colon by promoting healthy levels of “friendly” intestinal bacteria. Adding cacao to this loaf not only gives a lovely chocolate taste but it gives it a super antioxidant boost.   Ingredients: 2 large ripe bananas ¼ cup raw organic honey 3 organic eggs 1 teaspoon vanilla essence 3 tablespoons coconut oil, melted 1 Tbs baking powder (gluten-free) 2 cup of almond meal 3 Tbps cocao powder Topping: ¼ cup roughly chopped almonds and pepitas extra 1 tsp raw organic honey   Method: Preheat the oven to 160 *C Add all ingredients into a food processor and blend until well combined. Pour into a loaf tin. Then to make the topping use a small bowl to mix a teaspoon of honey through roughly chopped almonds and pepitas, then place on top of loaf. Bake for 60 minutes, until skewer comes out cleanly from center. If banana loaf starts going too brown cover with foil. [1] http://artofhealing.com.au/gluten-free-almond-cacao-banana-loaf/gluten-free-almond-cacao-banana-loaf/
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