Healthy Granola

 

This nutritious and very moorish granola is an excellent way to start your day. It contains lots of dietary fibre to help keep you regular, and beta-glucan, a type of fibre found in oats, that helps keep your cholesterol levels down. It also supplies you with plenty of zinc to strengthen your immunity, good fats for a healthy heart and good memory, and magnesium and B vitamins which are needed for energy production. Magnesium and B vitamins are also your best ‘anti-stress’ nutrients, that help you deal with being busy and stressed in a healthier way. Oats are also a lovely nourishing and calming food for the nervous system. This granola is perfect 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 and yoghurt.

 

Ingredients:

3 cups rolled oats

½ cup pepitas and sunflower seeds

2 tablespoons sesame seeds

2 tablespoons flaxseeds

1 cup mixed raw nuts (Brazil, walnut, almonds, cashew)

1 cup coconut flakes

1 teaspoon ground cinnamon

¼ cup maple syrup or raw honey

3 tablespoons cold pressed coconut oil

1 teaspoon vanilla paste

½ cup dates, sliced

1 tablespoon goji berries

 

Method: 

Set oven to 180*C. Place grease proof paper on an oven tray.

In a small saucepan on low heat melt coconut oil, maple syrup, and vanilla.

Place all other ingredients (except dried fruit) in a large bowl, then add coconut oil mix, and gentle mix through.

Pour muesli mixture onto oven tray and spread out evenly.

Place in oven for 30 minutes, tossing every 10 minutes.

Allow to cool, then add dates and goji berries. This muesli keeps well for the week in an airtight container in the fridge.

 

Healthy Brazil Nut Anzac Cookies

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.

Pear & Grape Vanilla Bean Yoghurt Cups

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.

10 Top Foods For Beautiful Healthy Skin

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.

 

 

Nectarine crumble with vanilla yoghurt

Beautiful juicy nectarines would have to be one of my favourite fruits. I made these absolutely scrumptious little nectarine crumbles last night I thought  I just had to share with you. They are so quick and easy, they only take 15 minutes to whip up. And the best thing is they only contain good wholesome ingredients and no added sugar. You might want to make a double batch though, as I did have a few complaints from my family last night that there wasn’t enough for seconds 🙂

 

Nectarines are loaded with vitamin C and beta-carotene, which are two super important nutrients needed for a strong functioning immune system, and for healthy, youthful looking skin. Brazil nuts are packed with protein and healthy fats, and they’re one of the best sources of selenium around, which is an important antioxidant mineral that helps protect us from cancer. Pepitas are a great way to boost your zinc levels along with supporting healthy immune function and wound healing.

 

Ingredients:

½ cup rolled oats

¼ cup shredded coconut

10 brazil nuts

3 Tablespoons of pepitas (pumpkin seeds)

2 Tablespoons raw honey

5 nectarines

Vanilla yoghurt and 4 strawberries to top

 

Method:

Place oats, coconut, brazil nuts, and pepitas in food processer and blend well. Pour into a small bowl.

Add honey and combine well.

Peel and cut nectarines and place in 4 ramekin dishes, then top with crumble mixture.

Place in a 200*C oven for 10 minutes.

Top with a spoonful of vanilla yoghurt and a strawberry and serve.

Makes 4 individual crumbles.