Tag Archives: diet

Healthy Food Swap Ideas!

19 Nov

One of the most common comments I hear when discussing healthy eating, particularly when giving up sugar is “Sugar is in everything! What would I eat?” Most people feel that it’s way too hard to avoid sugar so why bother. I am sure I probably thought this as well.

More often than not, making changes  in our lives comes with huge resistance. In fact it’s something I always tell people to expect. Normally around week 3-5 of giving up sugar or making healthy changes the resistance creeps in with a vengeance. I remember around this time I got sick with a virus and I seemed to be feeling really unwell all the time. So of course I whined and  thought ‘What’s the point I am eating healthy and I still get sick”. I wanted to throw in the towel because I expected that my body’s immune system would automatically be revved up after just a few weeks of eating healthy! It can take years to erase many years of poor eating! Not to mention the detox process you’re body goes through, so expect some funky days!

In regards to the “sugar is in everything” suggestion. Sure it is, but there is also plenty of things you can be eating without it. If you look at your diet and say that sugar is in everything it would indicate to me that you are living off processed foods so that would be the first thing to cut down on.

We have become so accustomed to eating poorly that we don’t even recognise the faults in our diets! We can’t even see that we are so limited in nutrients and we have become so lazy that our excuse for eating processed foods is always that we don’t have time to cook. I can assure you there is time. Cooking a nice piece of meat or fish only takes 10-15 mins and you can team this with steam veggies (even microwave ones of you like) or cut up some raw broccoli while your meat is cooking.

If giving up sugar is too extreme than why not just make small changes. You don’t have to give it up completely just reduce the amount you are consuming and be aware of what you’re eating. The less sugar and processed food we eat the more our taste buds come alive! You will really learn to enjoy every bite of your meal!

Here are a few simple changes you can make to reduce your sugar intake

Breakfast

 You’ve been eating

Toast with jam/jelly or honey,  commercial cereal, yoghurt and chocolate milk  ( E.g milo, ovaltine, sustagen)

Swap with

Pancakes (egg, banana and almond meal) with coconut butter and cinnamon or natural peanut butter, greek yoghurt (no sugar) organic oats with chia seeds, coconut shreds, cinnamon and banana or eggs on spelt toast, raw cacao in rice/almond milk

Lunch

You’ve been eating

Microwave meals, white bread sandwiches, Fast food burgers, fish and chips, pies, pizza, quiche, Cesar salad

Swap with

Large salads, spelt or rye bread with salad and meat fillings, brown rice with tuna and veggies, brown rice sushi rolls, grilled fish and salad, leftovers of healthy dinners

Dinner

You’ve been eating

Microwave meals, steak and chips,  creamy pasta,

Swap with

Grilled fish/meat with veggies, Quinoa and vegetables, zucchini pasta with veggie’s garlic and crushed tomatoes, home made burgers (egg plant buns, turkey, lean meat or veggie patties), vegetable lasagna

Snacks

You’ve been eating

Chips, Chocolate, Cake, Cookies, muesli bars, protein bars

Swap with

Natural popcorn, 85% organic dark chocolate, dates, fruit, veggie sticks with humus, natural peanut butter, home-made sugar-free (stevia) cakes, bars, cookies, raw nuts – there is so many things you can make!

When cooking swap Sugar with stevia, date paste, coconut sugar, organic maple syrup, raw organic cacao, apple sauce and fruit! Some of these still contain fructose so if you are totally fructose free stick with stevia.

These are all just very basic suggestions and I am happy to put meal plans together for anyone that need a little help. The point of  showing the examples is to demonstrate that there are plenty of things to choose from if you really think about it and make better choices! First step is to cut down on the obvious like soda and sweets as well as packaged meals and snacks.

I probably eat more now than ever and find there are so many choices.  Take a look at my recipe page for lots of suggestions!

Clean Eating Grocery List

12 Nov

 

If you’re new to clean-eating you may feel a little lost as to what you can and can’t eat. I wanted to share with you my basic grocery list of what I always have on hand each week. Obviously I add to this but this is a good basis for your fridge and pantry.

Vegetables

  • Broccoli
  • Kale
  • Cos Lettuce (otherwise known as Romaine Lettuce)
  • Zucchini
  • Carrots
  • Capsicum
  • Avocado
  • Celery
  • Cucumber
  • Sweet Potato
  • Garlic

Fruit

  • Bananas
  • Kiwi Fruit
  • Apples
  • Frozen Berries
  • Dates
  • Watermelon
  • Lemons
  • Coconut

Grains

  • Almond Meal
  • Flaxseed Meal
  • Quinoa
  • Coconut Flour
  • Brown Rice
  • Organic oats

Protein

  • Chicken
  • Eggs
  • Fish – mainly salmon
  • Kangaroo meat (for the Aussies –  for everyone else it might be hard to find but it’s the most organic meat you can get, it’s not farmed like other animals and no hormones, chemicals etc)
  • Organic hormone free red meat
  • Tempeh
  • Tofu
  • Organic Pea-Isolate Protein or 180nutrition organic whey protein powder (this is for occasional consumption – jury is still out on how I feel about protein but non the less it’s in my pantry). 180nutrition is the only whey protein I would recommend and good news is they are about to deliver outside of Australia.  As soon as you try it you will notice the difference in natural flavour and consistency. It’s contains extra superfoods as well.  It’s awesome! If you’re in the US Tone It Up has released a protein powder that is supposedly pretty clean but I haven’t tried it so I can’t recommend. Worthwhile investigating. Remember the fewer the ingredients the better, and for goodness sakes nothing brightly coloured!

Nuts and Seeds

  • Almonds
  • Walnuts
  • Cashews
  • Chia Seeds
  • Pumkin Seeds

Oils

  • Coconut Oil
  • Grape Seed Oil
  • Olive Oil (although not for cooking)
  • Sesame Oil
  • Avocado Oil

 Herbs and Spices

  • Turmeric
  • Moroccan Spice
  • Cinnamon
  • Mixed spice
  • Basil
  • Rosemary
  • Cayenne Pepper
  • Sea salt of Himalayan Salt
  • Garlic powder
  • (any spice is fine – I normally try out new ones with new recipes)

 Sauces

  • Tamari
  • Worcestershire (but make sure it’s low in sugar)
  • Soy Sauce (find the most organic and low sugar one)

 

MISC

  • Cacao
  • Stevia
  • Coconut Sugar
  • Organic Peanut Butter or Almond Butter (no sugar or additives – just peanuts)
  • Rice or almond milk (check the sugar content of almond milk – some are sweetened with agave – avoid!)
  • Green and Black’s organic 85% dark chocolate
  • Herbal Tea
  • Brown rice cakes (no flavoured ones!!)
  • Balsamic Vinegar – no sugar!
  • Apple Cider Vinegar
  • Organic honey (but use very sparingly)

 

 

I really hope this helps. Print it out and stick it on your fridge. If you keep your pantry stocked with healthy foods and make the time to prepare you will be able to stick to eating healthy. It’s really not as hard as people think!

Lyn xx

 

Raspberry Streusel Bars

12 Nov

 

Crust:

  • 2 cups blanched almond flour (I use Almond Meal)
  • ¼ teaspoon celtic sea salt
  • 2 tablespoons coconut oil
  • 1 tablespoon vanilla extract
  • 1 tablespoon water
  1. Pulse ingredients together in a food processor until dough forms a ball
  2. Press dough into an 8×8 inch Pyrex baking dish
  3. Bake at 350° for 12 minutes

Filling:

  • 1 cup raspberry fruit spread (look for one with no added sugar or low in sugar)

Streusel Topping:

  • ¼ cup coconut oil
  • ¼ cup blanched almond flour
  • 2 tablespoons xylitol or stevia
  • ½ teaspoon celtic sea salt
  • 1 cup walnuts, chopped
  • ½ cup unsweetened shredded coconut
  1. Pulse oil, almond flour, xylitol and salt together in a food processor until creamy
  2. Briefly pulse in walnuts and coconut, so they are left coarse, not pulverized
  3. Set streusel aside
  4. Spread raspberry fruit spread over warm crust
  5. Sprinkle streusel topping over raspberry fruit spread
  6. Bake at 350° (160 C) for 15 minutes
  7. Cool for 10 minutes, then refrigerate for 2 hours to set up
  8. Serve

Makes 16 bars

This is another great recipe from my favourite gluten-free website Elana’s Pantry

7 Ways to Up Your Daily Dose of Vegies + Spinach Brownie Recipe!

10 Nov

Before I was a green juice/smoothie goddess I actually hated my vegetables!  I can’t believe how much my body has changed as now I craaaave them! There was no way I ever got my recommended 5 servings of vegetables a day. I was lucky if I had 2!

If you struggle to eat your vegies than why not try to disguise them in your meals and sweets (yes I said sweets).

It’s always a great idea to add more vegetables to your day so here are my favourite ways to up your vegie intake.

1. Puree your vegetables. Years ago I watched Jerry Seinfield’s wife on Oprah talking about how she gets her kids to eat vegetables by pureeing different kinds of vegetables and freezing them so they are always on hand. She adds them to EVERYTHING. I’m talking spinach in brownies and cakes, pumpkin mixed in sauces ect. It’s a brilliant idea and you will hardly taste the vegetables in your dishes. Check out her book Deceptively Delicious. Her recipes do contain sugar but you could always substitute with stevia.

2. Add zucchini to everything! Zucchini is such a great vegetable to grate and add to all your dishes. It has a very mild taste so it hides well in dishes. It is great in cake!

3. Substitute pasta with vegetable strips. I do this with Zucchini and many of you have told me you use spaghetti squash. My friend also grates up cauliflower

4. Toast eggplant slices and use as burger buns. This will not only reduce your wheat intake but add so many more nutrients to your meal than bread!

6. Add spinach to your scrambled eggs – I like normally always have frozen spinach cubes in my freezer and I always add them to my scrambled eggs or omelets.

7. Smoothies and Juices. Of course you knew I would have to put this in. if you add in a green smoothie every day or even if you just do it 3 times a week you will be getting so many nutrients! My green smoothie is jam-packed with vegetables so it is an awesome start to the day.

8. Avocado’s make great desert bases. You can mix avocado, cacao and dates for an amazing chocolate mouse, mix it with frozen banana’s or berries for a creamy ice-cream base. You should also use avocado instead of butter or margarine on your sandwiches or toast.

This is an example of a sweet recipe with spinach puree. This recipe does include sugar which I personally would swap with stevia or coconut sugar but it’s ok to indulge occasionally! Just try to use organic  raw sugar as it is a little purer than white sugar!

Vegan Spinach Brownies

Ingredients

1/2 cup organic whole-wheat pastry flour
1/2 cup almond flour
1 cup organic raw sugar
1/2 cup unsweetened cocoa powder
1/2 teaspoon baking powder
1/2 teaspoon salt
1/2 cup water
1/2 cup extra-virgin olive oil
1 teaspoon pure vanilla extract
2 cups raw spinach
1/4 cup dark semi-sweet chocolate chips

Directions

  1. Preheat the oven to 350°F.
  2. In a large bowl, stir together the flours, sugar, cocoa powder, baking powder, and salt.
  3. In blender, whip the water, olive oil, vanilla, and spinach. Mix until smooth.
  4. Fold wet ingredients into the flour mixture until it forms a uniform batter. Add chocolate chips.
  5. Spread evenly in a 9-by-13-inch baking pan. Bake for 15–20 minutes in preheated oven or until the top is no longer shiny. Let cool for at least 10 minutes before cutting.
  6. Serve with in-season fruit puree if desired.

Makes 8 servings.

Nutritional information per serving: calories 350, fiber 3 g, protein 4 g.

Cinnamon Sweet Potato and Kale Delight

30 Oct

By Amanda Hayes, C.N.

From KrisCarr.com

2 servings

-2 medium sweet potatoes
-1 bunch of curly kale
-½ cup raw walnuts
-1 tablespoon coconut oil
-1 tablespoon raw agave nectar (I am going to replace this with 1 tsp organic honey as Agave is higher in fructose)
-sprinkle cinnamon
-sea salt & pepper to taste

Clean sweet potatoes and poke holes with a fork on all sides. Roast in the oven at 375 degrees for 50-60 minutes. Check halfway through and rotate the potatoes.

With 25 minutes remaining, begin to prep the remainder of the dish. Wash and destem kale and place in a large sauté pan. Lightly steam for 5 minutes. Once kale becomes vibrantly green but is still somewhat crunchy, reduce heat and add one tablespoon of coconut oil, raw walnuts, and salt and pepper. Reduce heat to low and let the flavors combine.

Once potatoes are soft and cooked through, place on separate dishes to prepare. Cut each potato in half without breaking through. Season potato with coconut oil, salt, pepper and sprinkled cinnamon.

Top seasoned potato with kale mixture. Garnish lightly with raw agave nectar around the plate and serve!

* For my Aussie readers – Kale is hard to find but it does exist here! Woolworths have just started selling it and you can also find it in some fruit and vegetable stores. If you can’t find it ask you’re local fruit and veg store to get it in  for you, it’s one of the most nutritious greens available!

Rasberry Almond Cake

25 Oct

Hello Lovelies!

I am on Day 6 of weight-free living and to be honest I am starting to get cranky! The joy of withdrawing! I am surprised as I have been off junk food for so long now I didn’t think I would get like this!

Yesterday I felt terrible and I could see Lasagna and Spaghetti every where I went! In fact I was withdrawing so much I ate a large serving of fries with my chicken and salad to try to satisfy the urge to drown myself in pasta! Slap on wrist!

I also had one of the worst IBS Days I have had in a while (maybe the fries?) and my stomach blew up so much that I had hypochondriac thoughts that I had a tumour or I was pregnant! It was really uncomfortable and it made me think that maybe wheat isn’t my problem. However I will pursue with wheat-free and see if it makes a difference. It might take a while to get out of my system.

I have another wheat recipe for you today. I LOVE cake and this is delicious and gluten-free with low fructose. If you prefer it to be totally fructose-free I would substitute the honey with stevia.

Enjoy!

  • 6 cups almond flour ( I used Honeyville)
  • 1 tsp salt
  • 1 tsp baking soda
  • 6 eggs
  • 1 cups ghee, or oil of our choice
  • 3/4 cups honey
  • 2 tsp pure almond extract
  • 1 pint fresh raspberries

Preheat oven to 350F. Grease a 9inch non stick bundt pan.

Combine dry ingredients into a bowl. Whisk wet ingredients in a separate bowl then add to dry ingredients until a smooth batter has formed.

Gently fold in raspberries into batter and pour into greased pan. Bake for 1 hour or until a toothpick or knife comes out clean when inserted into the middle. After 30 minutes of baking place a sheet of tin foil over pan to prevent the cake from getting to brown (almond flour browns very easily).

Remove from oven and let cool in the pan for at least 45 minutes. Flip cake onto a cake stand or plate and drizzle with glaze.

Coconut Butter Glaze

  • 1 cup coconut butter
  • 1 TBS honey

Combine honey and coconut butter into a bowl. Place into the warm oven until the coconut butter soften significantly. Once it has softened to a pourable consistency drizzle over cooled cake and serve.

 

This recipe is from another cool gluten-free website called Roost

 

P.S I will try not to bore you with too much wheat-free talk. It’s just all I can think of this week! 🙂

Lyn xx

How Much Does Eating Healthy Really Cost?

23 Oct

One of the main excuses as to why people don’t eat healthy is the cost! Especially families.  I know the organic food I buy in Australia costs a fortune so I often wonder how I would keep up this lifestyle with a family.

When I stumbled across this diagram I realised that it really is an excuse people make. Sure buying organic can cost a little more, but there are still cheap options out there for families…..

 

 

What do you think? Do you think this diagram is accurate? What’s a really healthy CHEAP meal that you whip up? I’d love for you to share you’re cheap healthy meal ideas.

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