The Ultimate Detox Smoothie Bowl

Recipe and text from Gourmande In The Kitchen

 

While beets are probably not the first ingredient you think of for breakfast, given a chance they might just surprise you.  Their sweet earthy taste pairs well with the tartness and acidity of the berries not to mention that the deep garnet root, traditionally valued for its blood and liver cleansing properties, is a good source of folate and betaine.

Chances are you’ve probably heard of açaí (ah-sigh-ee) the berry of an Amazonian palm tree by now.  Native to the rain forests of South America, açaí berries have become quite famously known as a super-food.

The old adage that the more vibrant the colour of a fruit or vegetable the higher its nutritional value certainly holds true with this deep purple berry, rich in both anti-oxidants and essential fatty acids.  And while you can’t find fresh açaí berries the pulp is available in the frozen section of many grocery stores these days.

All blended together with a couple of Brazil nuts for added selenium, chia seeds to keep you full and coconut milk to add creaminess and healthy fat to help you absorb all those vitamins and you have yourself an easy make-ahead breakfast, snack, dessert (or whatever meal you choose) that’s a little sweet, a little tart and utterly refreshing.

This vibrant and detoxifying smoothie bowl is gluten-free, grain-free, vegetarian, vegan, raw and paleo-friendly.

Ingredients

For the bowl:
• 1 large medjool date*, pitted and soaked in warm water until soft (leave out if you would prefer a lower carb version)
• ½ cup/120ml coconut milk
• 1 tablespoon/12g chia seeds
• 1 or 2 brazil nuts
• 1 small raw beet, peeled and finely chopped (or grated if you don’t have a blender)
• ½ cup/75g frozen mixed berries (I like a blend of raspberries and blueberries)
• 100g frozen acai , run under warm water to thaw slightly

For the toppings:
• 1 tablespoon/5g unsweetened coconut flakes
• 1 tablespoon/10g hemps seeds
• Sliced fresh fruit and berries

Instructions

1. Start by soaking the medjool date while you prepare peel and chop/grate the beet.
2. Place the coconut milk , chia seeds brazil nuts and drained soaked date in the blender and blend on high until smooth.
3. Add the chopped or grated beet, frozen mixed berries and slightly thawed acai packet. Blend on high, scraping down sides as necessary until thick and smooth.
4. Serve immediately in shallow bowls with toppings or as a smoothie in a tall glass. Alternatively you can prepare the bowl ahead of time the night before and keep the bowl covered without the topping in the fridge overnight.
 

Content and image sourced from Gourmande In The Kitchen

the Foodie's Guide to a Healthy New Year

If you're like us and you LOVE food, here's a nifty little guide to shaping up this New Year, minus the dieting. Yep, you can actually celebrate food and get healthy, all at the same time.

News Flash

For those of you who are not aware of it already, we launched some delicious <edible> cleansing extras in 2012. The concept was simple. As seasoned cleansers, we are all too familiar with the desire to munch on something between juices, so we came up with a guilt-free way of giving you exactly that.

Every ounce of these tasty little morsels is good for you. There's not a gram of sugar, yeast, dairy, wheat or gluten in sight. Nothing but beautifying good fats, muscle-toning protein, and revitalising vitamins and minerals in these bad boys. We're talking about our Activated Almonds and AMAZEballs (choc, green and almond-flavoured).

If you haven't already, check them out here. For the foodies out there who love to cleanse but need to chew, our cleansing extras are the perfect solution.

Foodie Guide

1. Make friends with food
Food is NOT the enemy; banish the word 'diet' from your vocab and think healthy, moderate eating instead!

2. Make your own food 
Get to know your ingredients and influence what ends up on your plate; you'll save money too! Win win.

3. Focus on the 'experience'
If you enjoy what you eat, you're less likely to fall victim to the 'restrict and binge' cycle. The key is moderation.

4. Reinvent your favourite 'naughty' dishes
Put a healthy spin on them. For example, if you like ice cream, try making it with coconut milk and stevia instead.

5. Keep it social
You don't have to go cold turkey (forgive the pun) and eat alone post-festivities. Get your friends involved in a healthy feast with a 'bring a dish' date. Who said eating had to be a solo activity?

And there you have it, a lovely little guide to getting healthy minus the diet factor...

Food is here to be enjoyed after all!

Urban Remedy's 'Healthy Holiday Guide'

10 tips to keep you healthy over the festive season...

1. Start your day with a glass of warm water and lemon

2. Get some exercise first thing, before the festivities begin

3. Stock your pantry and fridge with yummy, healthy snacks – think brown rice cakes, kale and veggie chips, olives, raw nuts, veggie sticks, healthy dips, avocado...

4. Find healthy versions of your favourite treats. For example, dark chocolate sweetened with stevia instead of sugary milk chocolate...

5. Stay hydrated, particularly when you are drinking alcohol!

6. Avoid sugary alcoholic mixers – skip the soft drinks and opt for soda or mineral water with fresh lemon or lime instead

7. Give your body a rest between big meals. For once, skipping a meal is actually OK. Don't be tempted to pile food on top of food on top of food.

8. Make time for yourself in the busy Christmas schedule. Take 10 minutes to go for a walk, listen to some music, read your book...

9. Practice giving the best gift of all – love. Take the time and energy to be there for your loved ones!

10. Write a list of 3 goals for 2013. Not 30, just 3.

For those of you wanting to book in a January cleanse, we sell out up to 10 days ahead of schedule in peak season so get in fast!

Our January 2013 dates are live on the ordering page here.

Happy holidays!

Time for a little coaching?

When it comes to health and wellness, we’ve got your back here at Urban Remedy. So much so, that we are taking cleansing to a whole new level to keep you healthy, well and of course happy!

Drum roll please! Introducing our brand-spanking-new...

Urban Remedy

Health Coaching Programs

What is health coaching, we hear you say? Well, we’ll let Claire answer that.

Meet Claire Obeid, our very own Resident Health Coach, who just happens to be a little bit (okay, a lot) keen on health and wellness:

“Health Coaching is a fantastic opportunity to work one-on-one with a knowledgeable (certified and trained) advisor who will provide you with the support, guidance and information to set health and wellness goals, but also help you achieve them in a sustainable way!”

Think about this. Have you ever wanted to change something in your life – your relationship with food, your fitness level, your overall happiness, your lifestyle habits – but you didn’t know where to start, how to make it happen, or even what change really looks like?

That’s where a Health Coach can help. Our delicious and nutritious (if we do say so) cleanses are an amazing way to kick-start new healthy habits, but sometimes we need a little push and shove to stay on track and build the healthy habit momentum. 

Claire will devise a personalised program – based on your needs and where you are at on your own wellness journey – that will radically improve your health, wellness and happiness. If you’re not ready to launch into a full blown program, Claire can start you off with an individual session and you can take it from there, no strings attached.

Want better skin? More energy? Less stress? Would you like to feel balanced? Learn how to cook? Understand your body? Be aware?

Do we hear a YES? Well then, get in touch. If you would like to check out our individual sessions and health coaching packages, or just want a little more info, it’s all here.

Get your share on!

At the UR headquarters, we like to share. We share ideas, we share breakfast, we share recipes. We basically share everything… OK not everything but if it’s interesting, or funny, or yummy, we figure the more people who know about it, the better.

So, in the spirit of sharing, we’d like to encourage you to follow suit. If you’re currently cleansing, or just have a detox story to tell, get your Facebook share on. 

All you have to do is click on the link below and have your say... oh, and we give you a lovely $20 off your next cleanse! What are you waiting for?

Happy sharing!

x UR x

The Ultimate Liver Cleansing Salad

Last week we dished up a Mini Detox Menu fit for a king (or mini-king). This week, a jumbo salad to cleanse your liver and tantalise your tastebuds… Enjoy!

Start with a supercharged salad base…
Mix 2-3 of the following delicious bitter and leafy greens: 
- Spinach
- Rocket
- Endives
- Dandelion leaves
- Mustard greens
- Watercress

Next, the bulk of your salad…
Choose as many of the following as you like:
- Grated white and red cabbage
- Grated carrot
- Grated apple
- Diced beetroot
- Sliced avocado
- Diced tomato
- Boiled egg, chopped in quarters
- Raw almonds, activated if possible
- Mixed beans and/or lentils (from the can if you don’t have time to soak)

If you have extra time…
Prepare the following the night before and throw them in the mix:
- Asparagus (lightly seared)
- Broccoli (raw or lightly steamed/sautéed fine)
- Brown rice or other wholegrain

Whip together a tasty little dressing…
We suggest making a bottle or jar (easy to shake and you can go back to it again and again):
- Olive oil
- Balsamic or apple cider vinegar
- Squeezed lemon, lime and grapefruit
- Crushed garlic
- Finely diced red onion
- Turmeric
- Dijon mustard if you like a kick to your dressing!

And now for the garnish…
Sprinkle with:
- Gomasio
- Seeds
- Fresh herbs

Serve with green tea, et voilà!

Mini Detox Menu (for between cleanses)

This week we’re dishing up a yummy ‘Mini Detox Menu’ to keep you healthy, clean and glowing between cleanses. Enjoy!

Breakkie

• Bircher muesli or raw muesli with sheep or goat’s yoghurt. Add fresh fruit and raw activated almonds if you’re feeling hungry! Sheep and goat’s dairy are better tolerated than cow’s dairy as their protein-fat structure is easier to digest.

• Dandelion tea or a dandelion latte (if you’re lucky enough to have a good coffee shop that does these!) instead of coffee. Green or white tea OK too. Dandelion helps cleanse the liver and purge toxins; green and white are packed full of antioxidants!

Lunch

• Mixed bean and/or lentil salad with spinach leaves, diced tomato, haloumi (or goat’s cheese) and avocado. Season with olive oil, squeezed lemon, fresh herbs (we like basil), rock salt and ground pepper.

• Peppermint or ginger tea (drink an hour after lunch to avoid diluting digestive enzymes) to soothe a bloated tummy and ease digestion.

Dinner

• Oily or white fish in a pine nut and herb crust or baked in foil with fresh herbs and organic butter. Serve with a bitter greens and beetroot salad. Bitter greens include chicory or endives, rocket, watercress, mustard greens etc.

• 2 squares of dark chocolate – we like Loving Earth as it is raw and sweetened with agave

• Fennel tea to combat bloating and fluid retention

Snacks

• Detox juice: choose either apple/pear + green veggies or beetroot/carrot/ginger 

• Celery and/or carrot sticks with hummus or fresh guacamole

• Raw activated cashews or almonds

• 1 or 2 pieces of fresh fruit

Four easy ways to make this your best year yet!

They say how you start the New Year is a good reflection of how the rest of it is going to be. A little bit like how your breakfast (the meal of kings) determines your eating patterns and metabolism for the rest of the day. So we thought we’d help you get off on the right foot for 2012.

You’re not alone if December saw you feeling sillier than usual – dinners replaced with canapés and champagne, weeks blurring into weekends, celebrations never ending – or if the Christmas festivities quickly turned into New Year’s Eve ones, with no respite in between. That’s OK, we’re not about to tell you off. They call it ‘living’ for a reason right? It’s all about balance, finding your way back to your centre and knowing how to take care of your body when it’s worn out and needing some TLC.

Here are our 4 tips for making this January the best yet:

1. Start SMALL. Don’t put yourself off your resolutions by jumping in the deep end (we’re not saying this doesn’t work but 5am jogs are not for everyone). Go for a brisk 10min walk in the evening after dinner or do some stretches and toning exercises at home in the morning before breakkie. Every. Little. Bit. Counts.

2. Love yourself up. Wake up in the morning and tell yourself how wonderful you are. If you wake up doing the opposite, what’s the point in striving for better? PMA (no, not PMS) = Positive Mental Attitude. It’s corny but it works. Eating well, exercising and generally being healthy is largely governed by how driven you are to make the changes. If you’re kind to yourself, you’re more likely to feel motivated – a little like being your own best friend.

3. Embrace the change of season. When the weather changes, so does your body’s requirements. Don’t get stuck in an autumn/spring (can we even call it spring?) lunch rut all the way through summer. If your body is craving salads bursting with colours and nutrients, go for it. Tune in to what your body wants (within reason of course). A little trick of the trade – if you’re pining after junk, drink a big glass of water first and then think about what you really feel like eating again.

4. Out with the old, in with the new. The New Year is a time for renewal. Clean out your wardrobe, your pantry, your fridge, your filing cabinet, your phone, your mind… and last but definitely not least… your body. There’s no doubt about it, December isn’t the saintliest of months. Our bodies are full to the brim with all-you-can-eat buffet, champagne, appetisers, chocolate, Christmas pudding, roast chicken, roast potatoes, roast… well, everything. The mind-body connection is undeniable when it comes to cleansing and clearing out your insides gives you a new lease on life – a fresh perspective.

We’re attacking a 5-day cleanse this month at the UR HQ… wish us luck!

10 easy tips to stay healthy over the holidays!

1. Get off on the right foot each day. Just 10 minutes of exercise will get you eating and feeling good for the rest of the day. We recommend yoga, stretching, walking (on the beach if you're lucky enough, and it's not raining!), swimming, or even a run for the braver among you.

2. Stock your pantry with healthy snack foods: raw nuts, healthy dips, carrot and celery sticks, brown rice cakes, avocado, olives and fresh fruit.

3. Put a healthy spin on your festive eating: root veggie chips instead of ordinary ones, gluten-free Christmas cake, coconut oil instead of butter, homemade dips instead of store bought ones (often laden with unnecessary extras), dark chocolate (sweetened with stevia if possible) instead of milk chocolate.

4. Choose your drinks carefully. Opt for clean mixers such as soda water and fresh lime. Go organic (or biodynamic) for your wine if you can.

5. Skip meals. Yep, for once this actually is OK! If you have overindulged at Christmas lunch, you don't HAVE to eat dinner. Have a light snack instead.

6. Have a 'clean day' between eating sessions: lots of fresh fruit, veg, salads, steamed fish, green juice!

7. Take time out from family. Go for a walk. Have some YOU time.

8. Get out of the 'cram as much naughtiness into the end of the year before the next one begins' mentality. Start your resolutions before 1st Jan.

9. Jot down just 3 resolutions for 2012, not 20. You're more likely to stick to them.

10. Set a mantra for 2012. It will give your resolutions meaning.

Do your summer drinks need a detox?

This week, we bring you some super tasty recipes from the very lovely Claire Obeid, a Sydney-based yoga teacher, holistic health coach and blogger at the equally lovely Saha Space.

All you need is a big old ice tea jug (Claire recommends one from T2), some basic ingredients and a willing guinea pig to test them on.

1) Ginger, lemon, mint and raw honey

• Grate a thumb sized amount of ginger into a 2ltr pot
• Boil up water for 15 minutes
• Add in 1 tbsp of raw honey (you can use rice syrup or any other healthy/natural sweetener)
• Once cooled pour into jug
• Serve with a slice of lemon, mint sprigs and ice cubes

2) Rose, cinnamon and apple

• Boil up a 2ltr pot of water with cinnamon bark sticks (not the quills for cooking but actual bark)
• In jug add in slices of fresh apple and rose bud tea (T2!)
• Pour in boiled cinnamon tea
• Serve chilled with a dash of cinnamon powder

3) Green tea, mint and lemon

• Boil water
• In jug add green tea, lemon slices and fresh mint
• Pour water in, cool and chill

4) Pomegranate and fresh lime 

• Pomegranate concentrate from the health food shop is the best option
• Add to 2ltrs of hot water + add fresh juice from 2 limes
• Pour into jug and chill
• Add in fresh lime slices (and pomegranate seeds if you can find them) to serve on ice

For Claire’s full blog entry (and other posts), check out the Saha Space.

Are you ready to sizzle at the races?

Preparation

Depending on how much preparation you want to put in, do the following for 3-7 days prior:

1. Eat dinner before 7pm
2. Get to bed before 10pm: more sleep = less fat
3. Cut out sugar and refined carbs (if you haven’t already) – wholegrains OK
4. Avoid yeast in food to beat the dreaded bloat
5. Do a mini-detox (and a tan) for glowing skin!

On the day

Make sure you’re on a winning streak (not just a streak) with these handy tips:

6. Support your liver with a milk thistle supplement in the morning (we like Flordis Legalon)
7. Eat a hearty breakfast: think poached eggs on sourdough or bircher muesli
8. Eat a light meal before you head out – include wholegrains, healthy protein and good fats
9. Drink a glass of water for every glass of bubbly
10. Place your bets sensibly!

Brighten up with our 'Tropical Sunshine Smoothie'

The weather outside is not very spring-like so we're sending a touch of sunshine your way with this gorgeous tropical smoothie. Enjoy for breakkie, as an after-dinner delight, or just because. 

Ingredients
• 75ml low-fat coconut milk
• 75ml filtered water
• 1 medium-sized banana
• ¼ pineapple or papaya
• ½ lime, squeezed
• 30ml noni juice
• 1 tsp chia seeds

Preparation
1. Roughly chop fruit
2. Pop all ingredients in a blender
3. Blend for 2-3 minutes
4. Serve in a tall glass
5. Garnish (if you’re feeling fancy)
6. Bottoms up!

Super smoothie delight!

This week, we're dishing up a yummy recipe for a 'Super Smoothie' to keep you feeling... well 'super' all morning. Enjoy!

Ingredients

• 200 ml milk alternative or organic milk
• 50 ml water (filtered if poss)
• 1/2 banana or 1 small banana
• Handful of mixed berries (frozen)
• 1 tsp raw cacao powder
• 1 tsp raw maca powder
• 1 tbsp LSA mix or chia seeds

Preparation

1. Throw ingredients in blender (throwing is more fun, we promise!)
2. Blend
3. Serve
4. Drink
5. Yum

Comments

• Milk alternatives: try almond, brown rice, millet, oat or soy milk
• Berries: we opt for frozen as they make your smoothie nice and chilled. No need to add ice!
• Maca powder: an energising superfood from the Incas; also a well known aphrodisiac! ;)
• LSA: Linseed, Sunflower and Almond mix (omega heaven)
• Chia: a super seed, packed full of vits, mins and omegas!

Are you toxic?

Take this super easy quiz to find out.

First, answer A, B or C to the following questions:
• A = Often
• B = Sometimes
• C = Never

1. Do you feel tired or sluggish?
2. Do you feel exhausted upon waking?
3. Do you wake between 1am and 3am?
4. Do you suffer from night sweats?
5. Do you suffer from insomnia or poor sleep?
6. Do your energy levels vary dramatically?
7. Do you have trouble staying focused?
8. Do you feel spacey or distant?
9. Do you experience headaches?
10. Do you have bad breath or body odour?
11. Do you get skin breakouts or irritations?
12. Do you suffer from allergies?
13. Do you get colds and flus easily?
14. Do you suffer from gas or bloating?
15. Are you irregular or constipated?
16. Do you experience food intolerances?
17. Do you eat a lot of sugar and/or yeast?
18. Do you eat a lot of meat and/or dairy?
19. Do you eat a lot of processed foods?
20. Do you drink > 2-3 units of alcohol daily?

Then, add up your total score:
• A = 2 points
• B = 1 points
• C = 0 points

And now for the verdict:
0-5: Your body really is a temple – continue to look after it as you are and detox occasionally to maintain your health.

6-29: You’re on the right track but you could feel better. You need a little something to kickstart your body’s own detoxification mechanisms.

30-40: Your body needs a mini-overhaul. You’re finding it hard to feel your best and need to press the re-set button.

A ridiculously yummy (and super healthy) treat!

This week, we have a fabulous recipe for Dairy-Free Ice Cream from the lovely Lee Holmes at Supercharged Food. Enjoy!

Ingredients

• 2 cups cold almond milk
• 2 teaspoons gelatin
• 2 egg yolks
• 1 x 400 ml tin coconut milk
• 1 cup cashew nuts
• 1/2 cup coconut flakes
• 1/3 teaspoon liquid stevia
• 2 teaspoons vanilla extract

Preparation

1. Pour the almond milk into a small saucepan and sprinkle the gelatin over the surface.
2. Leave for a few minutes while the gelatin softens.
3. Put the saucepan over a low heat and stir the mixture until the milk has heated and the gelatin dissolved.
4. Remove from the heat and place the saucepan in a sink of iced water so that the milk can cool to room temperature.
5. Put the egg yolks in a blender and process until light and frothy.
6. Add the coconut milk, coconut flakes, stevia, vanilla and a pinch of sea salt and process until well combined.
7. Add the gelatin milk and blend for a few more seconds.
8. Pour mixture into an ice cream container and put in the freezer.
9. After an hour mix it up with a stick blender or fork and then return it to the freezer for another hour. Do this one more time, as it breaks up the ice crystals which cause the ice cream to be more icy than creamy.
10. The ice cream will be quite hard when it comes out of the freezer so place it onto the counter for 10 minutes before serving.

Comments

Not only is this recipe dairy-free (heaven for a dairy intolerant like me), it’s also sweetened with stevia – a natural sweetener that has a positive impact on blood sugar levels and insulin sensitivity. On top of this, no sugar means no feeding the nasty bacteria in your gut (which in turn means no bloating)! Yes please.

For more gluten, wheat, dairy, yeast and sugar-free recipes visit www.superchargedfood.com

How to eat well and fit into your skinny jeans!

On the menu this week: we answer our final two top questions. Enjoy!

1. What should I be eating?

This is an interesting one. There is no ‘one diet fits all’ solution. In fact, one man (or woman)’s food is often another man (or woman)’s poison! The concept I am referring to is that of ‘bio-individuality’. We are all unique individuals with our own individual dietary requirements and our own responses to particular foods.

What we should eat also varies according to location and season. There’s a reason everyone is talking about eating locally-sourced, seasonal produce. It’s good for the environment but it’s also better for us. Put simply, it’s more natural to be eating what is readily available to us in our surroundings.

Finally, the word ‘should’ when combined with ‘eating’ rings alarm bells to me. Eat what you want to eat, when you want to eat it (within reason) and you will often find you eat far more healthily (and far less) than if you impose restrictions on your diet (and end up reaching for the nearest pack of Tim Tams).

2. How do I lose those last five kilos?

Most of us have a normal weight and a ‘skinny jeans’ weight. I think the issue of losing the ‘last five kilos’ is really about something entirely different: letting go. Obviously I don’t mean renouncing all willpower and reaching for the nearest pack of chips. What I mean is letting go of our OCD calorie counting, treadmill pounding and habitual self-loathing. We are officially a nation of ‘orthorexics’ – people unhealthily obsessed with being healthy. Sounds ironic, doesn’t it?!

Now, I’m not saying that you can get fat by just worrying about it or look at a slice of cake and turn into one. But you can definitely shed the kilos if you stop agonising over your weight and just let go! If you think about it, it makes perfect sense. When you are relaxed and happy, you sleep better and make the right food choices. You get outside more and laugh more. You lower your stress hormones and boost your mood!

So next time you catch yourself obsessing over what to eat for dinner, take a step back, breathe and remember to live a little. You might even make a more sensible decision...

A super yummy recipe for ‘curry in a hurry’

This easy peasy recipe is bound to get your tastebuds sizzling. I’m addicted and make it almost every week in winter (it’s my get-back-on-track ‘curry in a hurry’ – perfect if you have been overindulging in chocolate and pinot gris… not that you would ever do that, of course!).


Ingredients:
• 1 can of light coconut milk
• 2 heaped tsp of green curry paste
• A splash of umeboshi plum vinegar (for flat tummies)
• 1 can of organic mixed beans
• A large handful of green beans
• ¼ of a winter squash
• A small handful of raw cashews
• Instant brown rice

Preparation: 5 mins
• Peel and roughly chop winter squash into fat chunks
• Top and tail green (runner) beans and chop in half
• Open cans and drain mixed beans
• Prepare instant brown rice

Cooking: 15 mins
• Place a wok or large pan on medium heat
• Mix the curry paste with a dash of coconut milk in the wok
• Add in the veggies, cashews and beans
• Throw in the rest of the coconut milk
• Add a splash of umeboshi vinegar (for that touch of MasterChef)
• Add rock salt and pepper to taste
• Simmer for 15 minutes, maybe 20
• Check that the squash and beans are cooked
• Serve on a bed of brown rice
• Add a sprinkle of gomasio if you’re feeling fancy
• Et voilà!

Serves: 
• 4 people OR
• 2 people twice (almost tastes better the next day!) OR
• 2 hungry people

Notes to the chef:
• You can use red or yellow curry paste if you prefer
• If you’re lazy like me, just use whichever veggies are left in your fridge. Sweet potato, baby corn and capsicum taste great in curries too.
•  If you’re not feeling the ‘veggie’ part, you can add organic chicken, organic beef, salmon fillets, or prawns.
• For those of you who like it hot (read: mouth on fire, eyes watering and sexy sweat beads trickling down your face) you can use up to four heaped teaspoons of green curry paste. I actually used five the other day! This is not for the faint hearted though. I grew up in Asia and I like a kick to my curry.

And there you go. A 20-minute, mouth-watering, tastebud-tingling thai veggie curry. If it’s Friday and you’re feeling naughty, it tastes beautiful with a glass of chilled pinot gris (and followed by a square of dark chocolate). Yum.

Enjoy xx

Are you full of beans?

Last week, we looked at the health (and environmental) benefits of cutting out meat and dairy for just one day per week. The facts are pretty astonishing. 

But if you do decide to give them up and have a Meatless Monday or a meatless any-other-day, where should you get your protein from instead?

Here are some suggestions to get you started:

• Free-range, organic eggs: 
Eggs are a complete protein, meaning they contain all of the essential amino acids.

• Milk alternatives:
- Nut milks
- Soy milk

• High protein grains: 
- Amaranth
- Buckwheat
- Kamut
- Quinoa
- Seitan
- Soba noodles
- Spelt
- Whole oats
- Wild rice

• Legumes and beans: 
- Adzuki beans
- Black beans
- Broad beans
- Butter beans
- Chickpeas
- Green beans
- Kidney beans
- Lentils
Click here for a full list of beans.

• Tofu and tempeh

• Nuts and seeds

• Nut butters:
Our favourite is ABC spread.
Almonds + Brazil nuts + Cashews = complete protein

• Seed butters:
- Sunflower seed spread
- Tahini

• Green veggies:
- Asparagus
- Broccoli
- Brussels sprouts
- Kale
- Spinach
- Watercress

Next week, we’ve got some super healthy, meat-free, high protein and carbon-friendly recipes for you. Stay tuned…

Eat food. Mostly plants. Not too much.

Last year, Emma read a gem of a book called Food Rules – An Eater’s Manual. The author, Michael Pollan, is an internationally acclaimed writer, journalist and professor of Science and Environmental Journalism at UC Berkeley.

I bought the book as soon as Emma mentioned it. It’s a cute little thing but don’t be fooled by its size! Food Rules is a small but mighty (and revolutionary) guide to eating well. Pollan is one smart cookie but he is also very accessible; he speaks in a way that people can understand and relate to. And his book is all about keeping it simple.

Last week, I listened to a talk given by Pollan for Google Authors and he literally blew me away. I was so blown away in fact that I wanted to share his philosophy with you.

Pollan’s ideology can be summed up in seven simple words:
“Eat food. Mostly plants. Not too much.”

Eat food.
As he so aptly puts it in his book, if your grandmother wouldn’t recognise it as food, it probably isn’t. In other words, eat the way nature intended. Steer clear of processed foods, ‘wonder foods’ (if they claim to fix your every health concern, they probably won’t), additives etc. This really is common sense. The more natural a food, the less ingredients on the label.

We eat so many foods that have been transformed, improved or added to – the end result is a food that is harder for our bodies to process and even harmful to our systems. Real food is filling, satisfying, nourishing. Processed food contains empty calories that simply leave us wanting more. Why? Because we haven’t given our bodies the nutrients they need.

We’re not telling you to go all raw foodist on us, or to do a Gwyneth and go macro; just keep it natural, keep it real, keep it simple.

Mostly plants.
Plants – and this includes fruit, vegetables, grains, nuts and seeds – should form the bulk of our diet. Remember that good fats also come from a plant of some description: nuts, olive oil, coconut oil, flaxseed oil etc. Add some healthy protein to this – oily fish, free-range eggs, organic meat – et voilà!

Pollan suggests reducing our meat intake to 2-3 servings per week. This particularly targets the US population, where the average person consumes ½ a pound of meat every day! When it comes to plants and protein, stick to organic and free-range wherever possible.

Not too much.
Pollan’s least popular piece of advice. He is not suggesting extreme calorie restriction, just asking us to become more in touch with our bodies, to recognise when we are hungry or full. Our body is an invaluable guide to wellbeing if we listen closely enough! We often eat without experiencing the act of eating, or even paying much attention to what we are eating. We need to learn how to eat mindfully and enjoy our food. We have become so fixated on the nutrients that we often forget to eat for pleasure!

Interestingly enough, juice cleansing is all about the experience of mindful nutrition. When you drink (or chew) your juices, focus on the abundance of natural ingredients, on the different tastes, and on the way your body is digesting and absorbing them. By far the greatest benefit of juice cleansing is the long-term impact it has on our relationship with food. Many people find that they completely change their way of eating after a cleanse.

Five handy tips:
1. Ask yourself where your food came from
2. Make your own meals
3. Tune into your cravings
4. Rediscover the pleasure of eating
5. Eat mindfully. Eating (and cleansing) is an experience.

Check out his fabulous little book and that amazing talk we listened to.

Super healthy snacks

We have placed main meals under the microscope in our last three blogs on breakkie, lunch and dinner. Now it’s time to address the pivotal issue of what we do in between the three biggies, when our tummies are rumbling, our blood sugar has dropped and our minds are wandering towards the full range of Cadbury’s in the nearby vending machine.

What to do?
As with most things nutrition, there are varying schools of thought. Some say snack throughout the day and some say don’t snack at all. We sit somewhere in the middle – and there is a way to find healthy snacks when the next meal is just too far away!

Here are some yummy, super easy snacks for you to try:
• Carrot or celery sticks with hummus
• Carrot or celery sticks with guacamole
• Celery sticks or apple slices with ABC spread (or peanut butter if you’re feeling a bit indulgent!)
• Plain bio yoghurt with 10 raw almonds and a handful of berries or ½ a piece of fruit
• A lump of cheese with a handful of grapes or a sliced apple (the fat stops that dreaded sugar spike)
• A handful of raw nuts – try mixing almonds, brazil nuts and cashews for complete protein
• A protein ball containing mixed nuts, seeds etc

If you’re really hungry or have skipped a meal:
• Avocado and sliced tomato on one slice (or two) of sourdough toast
• A mini-salad with tinned salmon fillets, a small can of mixed beans, a ¼ of an avocado, diced tomato and diced cucumber
• A small bowl of additive-free soup (we like 'Pitango')
• Two boiled eggs or a small can of salmon for a protein fix

Mars Bars no more! We hope you enjoy some of our healthy alternatives.