Category Archives: Vegetarian

How To: Look Like Miranda Kerr

… or at least emulate her supermodel glow by gulping down the same superfood-packed green smoothie that the Aussie model starts her days with.*

The lovely people at Total Vita have generously supplied me with some of the ingredients (thank you!!) so that I could whip one up for myself. Hoorah for me!

Total Vita is an awesome online natural health goods store. Check them out at www.totalvita.com.au for all your healthy and organic food, supplements, vitamins, natural beauty and eco-friendly home product needs!

I come across a lot of green smoothie recipes and I was expecting it to be the usual spinach, kale, cucumber concoction. But not so! One ultimate nutrient-packed breakfast smoothie will require the following..

Kerr’s Ultimate Morning Smoothie

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Ingredients

  • 1 glass (235mL) fresh coconut water – mine came from a carton but it’s close enough for these purposes
  • 1 glass (235mL) cold-pressed coconut milk
  • 1 tbs acai berries antioxidant-rich fruit (layman’s terms: anti-cancer, anti-disease, anti-aging!!). I used acai powder.
  • 1 tbs chia seeds – these tiny little suckers (pun intended) will soak up liquid and go all gelatinous. They are great for colon-cleansing (high-fibre), they are gluten-free, full of Omega-3’s, are a complete protein with all essential amino acids, are high in antioxidants, vitamin C and calcium, and are great for healthy hair skin and nails – why hello there Kerr glow!
  • 1 tbs maca powder – this vitality enhancer will give you a big boost of energy, especially in the bedroom! Woot woo!
  • 1 tbs spirulina – a true “superfood” jam-packed with goodness but the big ticket here is its high Chlorophyll content. It will help remove toxins from the blood, bind with heavy metals in the body and help remove them, alkalise your body and boost your immune system.
  • 1 tbs goji berry powder – nutritional powerhouses, these berries are used in traditional Chinese medicine to help with improving eyesight, cleansing the blood, improving the condition of the skin and increasing longevity! I used actual berries and not powder.
  • 1 tbs raw cocoa powderrich in antioxidants and magnesium and deliciously chocolatey – sold!
  • 1.5 tbs vegan rice protein powder

Method

Throw all ingredients into a powerful blender (like a Vitamix) and whiz until smooth and creamy. I blended mine with lots of ice.

Verdict

Jam-packed full of nutrients and a little luxe, but how does it taste? Well I won’t say it’s the most delicious green concoction I’ve tried but it’s not too bad, especially considering it’s got a good dose of spirulina, which I normally find rather offensive and unpalatable. Here you can’t really taste it at all. Just remind yourself of all the health benefits and the vision of your Kerr-like strut down the runway (aka street), blend it with plenty of ice, and you’ll be powered all the way until lunchtime.

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*Recently featured on Net-a-Porter’s The Body Beautiful video series: http://www.net-a-porter.com/magazine/200/21

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Low Carb Anti Ageing Mixed Berry Smoothie

I bet you’ve all been wondering what I’ve been up to!

Well, it’s nearly the end of my “No Processed Sugar August Challenge” and I have to be honest and confess that although I started out with good intentions and kept it up for a little bit, I have fallen off the wagon hard and may even be worse than before I set myself out for this challenge! (oops).

So, a few lessons learnt from this little experiment:

  1. Being too strict is extremely hard to maintain and you will probably end up bingeing after even the smallest slip-up. That “oh well I’ve ruined it now” attitude will kick in, and you’ll end up being worse-off than if you had just allowed yourself to indulge a little.
  2. Moderation is key – the “80/20 Rule”: Eat well 80 per cent of the time, and 20 per cent of the time you can enjoy a little indulgence. Of course, still try and go for healthier, homemade alternatives, not that nasty pre-packaged gunk. If you’re going to be bad, at least make it good.

At least now I am inspired to think up yummy clean recipes to try and reverse some of the damage that I have no doubt induced upon myself by demolishing naughty processed sugars. Not only do we know that sugar is a major culprit for weightgain and disease, sugar literally ages your skin by damaging the collagen and elastin. Say hi to sagging and wrinkles. Um, no thank you! 

Here’s a low-carb, low-sugar (minimal naturally occurring sugars from the fruit and milk), high-protein, gluten-free, antioxidant-rich, low-fat, anti-ageing smoothie for you to enjoy as a light meal or post-gym snack.

Low Carb Anti Ageing Mixed Berry Smoothie

Photo of low carb anti ageing mixed berry smoothie

Ingredients

  • 1 cup frozen mixed berries
  • 1 cup (250mL) milk of your choice, coconut water or water – I used lactose-free full cream milk
  • 1 tsp flaxseed oil – promotes healthy skin
  • 1 tsp chia seeds
  • 1 big scoop raw vegan wholegrain brown rice protein  – I use ezyprotein but you can use any other whey or pea protein you like
  • Ice
  • Splash of water, if needed

Method

  • Throw all the ingredients into a powerful blender (like a Vitamix) and whiz until smooth and creamy.
  • Gulp down guilt-free.

Nutritional Information (when made with water)

  • Protein 31g
  • Total fat 6.7g
  • Saturated fat 1g
  • Carbs 7.2g
  • Calories 214
  • Kilojoules 896
  • Fibre 4.4g

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Challenge for August: No Processed Sugars! (and Raw Carrot Cake Recipe)

Hey everyone! Happy Friday to all!

I know I’ve been M.I.A. and have been neglecting you (I’m so sorry!) but rest assured I have been keeping healthy, staying dry (I completed the Dry July charity challenge and raised over $500 for cancer research) and busy dreaming up all sorts of new ideas to post about.

Dry July

Staying booze-free wasn’t too hard at all. The most challenging times were the first few Friday afternoons (I love an after-work red to kick off the weekend), a friend’s 30th (but I got over it after the first hour) and another friend’s birthday dinner (and I soon got over that after the food arrived – oink). I did however, find myself eating a lot more sweets and treats, justifying to myself that since I wasn’t drinking, I was consuming fewer calories anyway, or they were at least cancelling each other out.

BUT as we all know, it’s not (all) about the calories right?  I was consuming more processed sugar than before and unless you’ve been living under a rock, you don’t need me to tell you that nasty processed sugar is addictive and detrimental to your health! Yuck!

There are many opinions out there about sugar – processed and naturally occurring – and how much one should consume. I don’t purport to be an expert on it so I won’t preach here, but I will share with you what works for me, and how I want to eat.

Challenge for August

Now bringing it back to where I started off.. Taking on the Dry July challenge was fantastic – it gave me a goal to work towards and achieving it was very rewarding. I felt positive in body and mind. So I thought, why not take on another challenge in August: No processed sugars?!

Let me be clear: This isn’t a license for me to go and eat barrels of fruit a day and ladle honey over my morning muesli like it’s going out of fashion – a balanced diet is still important – it is an attempt to minimise the amount of processed sugars consumed. Sugar is in so many unsuspecting food items (like Ketchup and many of the Asian sauces we cook with plus so much more!) I can’t possibly cut them all out, but I can at least try to make “sugar swaps” – using healthier natural alternatives where possible – and cut out those blocks of Cadbury after dinner each night, and that 3pm cupcake at work, “you know, because it’s Tuesday”.

I’ll be experimenting with some different sugar alternatives, and working on some other greener meals and snacks, so stay tuned!

Raw Carrot Cake*

Depending on which way you look at it, this could be the perfect (or counter-intuitive) way to bring on my August challenge: a raw carrot cake using only natural ingredients and no added processed sugars (only honey and fruit are used as sweeteners). Just remember that cake is meant to be a treat, so enjoy in moderation.

raw carrot cake

Ingredients

  • 2.5 cups walnuts
  • 1 tbs chia seeds
  • 1/2 cup organic rolled oats – I used my morning raw muesli mix already stocked in the pantry (my cake batter was scattered with almonds, pepitas, sultanas and coconut – yum!) 
  • 1 tsp cinnamon
  • 1/4 tsp ground ginger
  • 1/4 tsp ground nutmeg
  • 1/4 tsp Himalayan rock salt – I love a touch of saltiness in my sweet!
  • 12 large fresh dates, pitted
  • 1/2 cup dried chopped apricots or pineapple – I used a combination of both
  • 2 large raw carrots, grated
  • 1 orange
  • 2 tsp vanilla bean paste – which I didn’t have so I used 2 tsp natural vanilla essence
  • 2 tbs raw protein powder

Method

  1. Combine walnuts, chia, cinnamon, ginger, nutmeg, protein powder, orange zest and salt into a food processor and processed until mixed and finely chopped.
  2. Add dates and apricots then process again until mixed through.
  3. Add grated carrot and vanilla and then process again until combined. The mix should now form a lovely dough.
  4. Tip into a large mixing bowl.
  5. Add oats and kneed through the mixture.
  6. Press cake firmly into a 15-20cm baking tin that is lined with baking paper.
  7. Store in the fridge until ready to serve. Leave at least 2 hours to allow the carrot cake to rest.
  8. Lick fingers and bowl.
  9. Enjoy as is or with your choice of frosting.

Frosting Ideas

  1. Greek yoghurt or coconut yoghurt
  2. For a raw cashew or macadamia nut cream, combine 1 cup raw nuts with 1/2 cup orange juice or coconut water and a little vanilla. Blend in Vitamix until smooth and creamy
  3. For a cream cheese style frosting, combine 250g soft cream cheese with a little lemon zest, juice, vanilla and maple syrup and honey, and beat until combined and creamy. You can use quark or Neutachafel (try Flannery’s, I think Barambah organics makes a quark) or a naughty but easily-accessible option is Philadelphia cream cheese (not raw or sugar free!!).

This cake is rather dense, and will cut up into about 16 slices. I ate 3 in the first day – oops! Enjoy xx

*Recipe credit to Teresa Cutter, The Health Chef: http://www.thehealthychef.com/2013/07/raw-carrot-cake/
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Protein Power Balls

IMG_2147I’m a huge fan of Teresa Cutter (aka “The Healthy Chef”) and her approach to food – she creates delicious functional foods for optimum health and wellbeing.

I have been meaning to give these protein balls a try forever but have never gotten around to it, so Friday night when my girlfriend came over for healthy fish and veggies (and wine – what? It’s the weekend, plus isn’t a glass of wine good for you?!), we gave them a whirl. They turned out absolutely dangerously delicious!! Let’s just say we couldn’t stop at one..

Ingredients

  • 330g raw whole almonds or walnuts – I didn’t have quite that many almonds so made up about 50g of the difference with pistachios
  • 60g protein powder – I use ezyprotein (vanilla) which is an Australian certified organic, sprouted, bio-fermented, raw, wholegrain brown rice protein powder
  • 16 fresh dates, pitted
  • 2 tbs cocoa powder – I used raw cacao powder
  • 1 tbs natural vanilla extract
  • 1/2 tsp ground cinnamon
  • desiccated coconut, goji berries, cocoa, nuts for rolling

Method

  • Throw almonds, cinnamon, protein powder and cocoa into a food processor and process until the mix looks crumbly – Vitamix won’t work, I found this out the hard way.. but you can blitz the nuts in a Vitamix, chop up the dates and moosh all ingredients together with your hands in a big bowl. Get dirrrrty!
  • Add dates and vanilla extract and process again until the mix starts to come together
  • Add a splash of water if you need to so that the mixture is soft and forms a soft ball
  • Form into 14 decent sized balls
  • Roll in coconut or other suggested coatings and store in the fridge (up for 4 weeks, if they last that long!)

Nutritional Info (per ball)

  • Protein 8.2g
  • Carbs 7.6g
  • Total fat 12g
  • Saturated fat 0.9g
  • Fibre 2.8g
  • Kilojoules 703
  • Calories 168
Picture of Protien Power Balls

After-dinner treat

Recipe from: The Healthy Chef http://www.thehealthychef.com/2011/09/protein-power-balls/

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Overnight Oats

Picture of Overnight Oats

Good morning!

Lately I’ve been getting a little bored of my breakfast green smoothie and have been craving the chewiness of.. FOOD!

Don’t get me wrong, I love my green smoothies but sometimes you just want that spoon-to-mouth-and-chew action.

One way I have been switching it up is with Overnight Oats (aka Bircher muesli). You still get all the convenience of a one-jar breakfast that can be eaten on-the-go, and what’s better, it basically prepares itself overnight!

Basic Overnight Oats Recipe

  • 1/3 cup rolled oats – I use my own mixture of rolled oats, quinoa flakes, coconut flakes, sultanas, raisins, apricots, almonds, sunflower seeds and linseeds
  • 1/3 cup milk (soy, dairy, nut, coconut, or even water if you are trying to be good)
  • 1/3 cup yoghurt – I use Chobani No Fat, it’s super high in protein and doesn’t have any yucky additives*
  • 1 tsp chia seeds
  • pinch of cinnamon – I like a good dose
  • (you could add some vanilla or a pinch a salt also)

Throw all ingredients into a jar. Screw the lid on and swirl to combine. Place in fridge overnight. In the morning, add in slices of banana, berries, crunchy granola or nuts, coconut.. whatever tickles your fancy. Grab the closest spoon, your bag, keys and you’re out the door ready to face the day!

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My Overnight Oats, coffee & water with lemon and apple cider vinegar to kick start the day

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Check out http://www.buzzfeed.com/arielknutson/overnight-oat-recipes-oatmeal-cold for some awesome Overnight Oats flavour inspiration!

Next I’m going to try out this Green Monster Vegan Overnight Oats – this way you’re not missing out on your morning greens! Stay tuned to see how my Green Monster Vegan Overnight Oats turn out (and tastes!!).

Picture of Green Monster Vegan Overnight Oats

*I use Chobani Greek Yoghurt (Plain Fat Free). Per 180g serve, it has 17g protein, 0g fat and 6.9g of sugar (but it’s lactose which is naturally occurring in dairy and not yucky added sugars). You can find Chobani at Coles and Woolies.

Green Monster Vegan Overnight Oats image credit to:
Oh She Glowshttp://ohsheglows.com/2012/03/23/green-monster-vegan-overnight-oats-getting-back-into-running/
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