Wicked coleslaw

This is a delicious easy recipe to whip up and can be made in a large quantity to last a few days in the fridge for quick lunch or dinner additions, or a simple snack.

Ingredients:

Tempeh (fermented whole soybeans - look in your supermarket cold section or at the health food shop) - roughly half a block.

Cabbage (red and white) - less than a half, but depends how much you are making.

Red capsicum - one half.

Celery - 1 large stalk.

Fresh coriander - A good handful.

Organic apple - One whole.

Soya mayonnaise (from the health food shop or health food section of the supermarket) or your favourite home made mayonnaise or vegan cashew cream.  Roughly 2 tablespoons.

Optional extras: Walnuts, finely chopped carrot or squash.

Method:

Finely chop the 2 types of cabbage, celery, coriander, apple and red capsicum.  

Dice the tempeh into chunks and lightly fry in the frypan until light brown.  

Toss together and stir soya mayonnaise through to coat all the vegetables and add creaminess to the dish.  

*I haven't given you strict quantities for the above ingredients as I feel you need to adapt them to your liking.  

 

Let me know how you found the flavour and texture and whether you tried any unique additions which I hadn't mentioned. I love hearing about creative cooking! :)  Enjoy the flavours 

Janelle x

AMAZING CHAI & a fabulous Christmas gift too!

Recipe found at www.forkandflower.com (originally discovered through Pinterest - such an amazing invention!).  

 Delicious home made chai mix...mmmm

Delicious home made chai mix...mmmm

Since discovering this recipe about 3 months ago I think I have made about 10 batches of this amazing blend which I store in my fridge and enjoy most mornings.  It really helped me transition off coffee - which wasn't serving me regularly.  I think it would make the perfect Christmas gift too!...served in a nice glass jar and all wrapped up with fabric and raffia on top.

1 cup organic black loose leaf tea (or English Breakfast works)

3 cinnamon sticks, broken apart and crushed with a mortar

1/4 cup fresh ginger, or you can use powder

1 tsp red chilli (optional depending on how much you like heat)

3 tbsp black pepper corns

2 tbsp cloves

9 star anise, roughly crushed into pieces with mortar

3 tbsp fennel seeds

4 tbsp whole cardamom pods, roughly crushed in mortar

3 tbsp coriander seeds

*Honey

 

1. Mix all ingredients into a glass jar with a lid (I use a large reused Niugini coconut oil jar)

2. Shake the jar thoroughly so that all of the spices mix together.

3. *Mix organic honey throughout the mix so that the spices look wet and are coated in it.  This takes a bit of work but it brings out all the flavours!

 

Let me know in the comments below if you also love this delightful chai mix?  And how you most prefer to serve it?  I use a plunger or teapot and once brewed I love it with a dash of rice milk.  If I haven't stirred any honey through I serve it with a little honey. 

Gooey black sapote muffins

This has become a favourite recipe in our house over the last month & perfect while black sapotes are in season!

Here is it!  It's from the fabulous Quirky Cooking cookbook.

Ingredients

380g black sapote (peeled, deseeded)

150g spelt flour

1/4 tsp sea salt

1 tsp baking powder

1/2 tsp bicarb soda

3 tbsp cacao powder

40g rapadura sugar/coconut sugar

70g coconut oil

140g coconut milk/rice millk

1/2 tsp apple cider vinegar

1/2 tsp vanilla extract

Method:

Preheat oven to 180degrees.  Line 12 hole muffin tray and set aside.

Place all ingredients into food processor or Thermomix and blend until smooth.

Spoon mixture into muffin tin & bake for 20-30mins or until wooden skewer inserted into the centre comes out clean.  Set aside to cool.  

Please let me know what you think?!  I have a feeling you'll LOVE these muddy pies :)

AMAZING salads

So Christmas Day & Boxing Day are well past, but I have been having too much fun with family and friends to post recipes until now.  

The salads I enjoyed with my family on Christmas Day & Boxing Day are worth sharing...they were delicious!  I have written all the details below for the 4 salads enjoyed on Boxing Day & will happily share more ideas from Christmas Day if you let me know that you would like more, in the comments below.  These 4 will give you a cracker start!  But first...

It's now 2015...have you had time to sit down & really think about what you would like to achieve?...Have you given yourself time to just sit, feel, think and breathe about what you would like to create, enjoy, accomplish and experience this year?  Either in your business, life, or both?  The tool that has really helped me this year, asking all the right questions is Leonie Dawson's Create Your Shining Year workbook.  

 

CHICKPEA & GOJI BERRY SALAD (Salad captured bottom left in the above photo)

2/3 cup slivered almonds

400g can organic chickpeas, drained & rinsed

300g orange or mandarin segments

2/3 cup dried goji berries

1 small red onion, diced

1 clove garlic, minced

2.5cm piece fresh ginger, minced

1 small red chilli, seeded & diced

1 cup parsley, chopped

125g feta cheese (organic goats would be best - & yummiest - if you can)

1 1/2 tbsp apple cider vinegar

1 1/2 tbsp olive oil

Fresh ground black pepper to taste

 

1. Toast almonds in frying pan over medium heat, until golden brown, for about 4 minutes, stirring often.

2. Combine all ingredients in large bowl.  Store in refrigerator for several hours before serving.  (Serves 4).

 

PEACH & STRAWBERRY (CHICKEN) SALAD (Salad captured bottom right in the above picture)

Now, this recipe has chicken in it & we made it with organic chicken, however, I just picked it out & feel it would be a delicious salad without the chicken.  You could also use Butter Beans, which I think would be delicious, or perhaps marinated tempeh.  Yum!

150g mesclun lettuce

2 organic chicken breasts pan fried & diced (optional) - Butter Beans or organic marinated tempeh

250g punnet strawberries, washed and sliced in half

1 avocado peeled & sliced

2 peaches, seeded & cut in to thin wedges

1/3 cup macadamias

Dressing

1/4 cup olive oil

2 tbsp raspberry vinegar

1 tbsp honey

1 tbsp wholegrain mustard

 

1. Pan fry chicken breast & slice (optional ingredient like Butter Beans or organic marinated tempeh)

2. Combine mesclun, chicken (optional), stawberries, avocado, peach & macadamias

3. Dressing: In a small jar whisk all ingredients together & pour over salad just before serving. (Serves 4).

 

4C SALAD (Orange coloured salad captured in the above photo)

1/2 cup shredded coconut

1 cup raw cashew nuts

2 tsp ground coriander

2 tbsp oil

4 carrots

1/4 cup lemon dressing (1/2 cup oil, 2 cloves garlic, 1 tsp cumin, 1 tsp salt, 1/2 cup lemon juice)

3 tbsp honey or date puree (dates & a dash of water)

1 tbsp black sesame seeds

1/2 cup coriander freshly chopped

 

1. In bowl combine coconut, cashews, ground coriander, oil and mix.

2. Pour onto an oven tray and bake at 150 degrees for 10mins or until just brown.

3. Grate carrots.

4. Combine all ingredients in a bowl and mix gently.

NICOISE SALAD (Captured in the above photo)

12 small new potatoes (washed & boiled)

150g baby spinach

1 cup halved cherry tomatoes

200g green beans, trimmed & blanched

400g can tuna in brine (you can choose more ethical tuna options at health food stores)

8 pitted black olives

1/3 cup basil leaves

4 hard boiled eggs, peeled & quartered

Dressing:

1/4 cup soya mayo (available from health food section of supermarket or health food shops)

1 tbsp dijon mustard

2 tsp lemon juice

 

1. Boil eggs then cool (boil for 8mins & then place them in cold water straight away after boiling them)

2. Steam beans for a few minutes (then place in cold water straight away to make them crispy)

3. Boil potatoes in saucepan for 10-20mins, or until cooked.  Drain.

4. Combine spinach, tomatoes, beans and potatoes in a large serving bowl.

5. Flake tuna over the top & scatter with olives, basil & eggs.

6. Combine mayo, mustard & lemon juice & drizzle over the salad.  Season with pepper.  (Serves 4-6).

**  We omitted the potatoes in this salad because we had roasted some organic white potatoes & sweet potatoes with rosemary & served them separately, as we were feeding a lot of people on Boxing Day.  This salad is perfect to serve alone, for lunch of dinner, as it is very filling.   

 

So...with all of these delicious new salads at your finger tips, why not make it your mission to try a new one each week?  That is one of my new years resolutions - to make one new recipe each week.  I have so many fabulous recipes at my finger tips yet I find time skips by & I don't get to making all that I would like.  So, this year I plan to make one new recipe each week - by the end of the year I will have tried 52 new recipes!  I also endeavour to trust myself more, this is a big one for me, in many facets of my life. 

What New Year's resolutions do you have?  Let me know in the comments below, I would love to have you share your New Year resolutions (with me & the Seeds Of Health community), in order to keep each other accountable.  I would also love to hear from you when you try one of the above salads!  

Happy New Year to you all!

It's going to be an amazing 2015...I can feel it!  I'm so excited for what lay ahead this year.  

Janelle.

Curries & cookies

Good afternoon beautiful people!

This week I thought I would let you know that I’m on Instagram & you can catch some of my photos from my holiday over there @seedsofhealth (http://instagram.com/seedsofhealth).  One of the joys was picking wild blueberries!

I would also like to share 2 delicious recipes that I have enjoyed making this week.

Firstly, there is a delicious curry recipe followed by a simple and scrumptious chewy cookie recipe (I love chewy rather than crunchy!)


CAULIFLOWER, LENTIL AND COCONUT MILK CURRY (courtesy of Delicious Magazine)

150g red lentils

5 tbsp coconut oil

2 tsp cumin seeds

1 large cauliflower, florets cut off and any large ones broken up

1 medium onion, finely chopped

6 garlic cloves, finely chopped

1 medium-hot red chilli, halved, seeded and chopped

1 tsp freshly ground coriander seeds

1 tsp freshly ground cumin seeds

1/2 tsp turmeric

400ml coconut milk

200g vine ripened tomatoes, skinned and chopped (I just chopped mine)

1 tbsp lime juice

Bunch fresh coriander, leaves roughly chopped


Method:

1. Put lentils into small pan with 450ml water, bring to boil, then simmer for 15-20mins until the lentils have become a thick puree.  Cover and set aside.

2. Meanwhile, heat 3 tbsp of oil in large saucepan over medium heat, add half the cumin seeds and the cauliflower florets and cook, turning occasionally for 2-3 minutes until coloured here and there with golden brown spots.  Remove with a slotted spoon to a plate.

3. Add remaining oil and cumin seeds to a hot pan, then as soon as the seeds start to sizzle, add the onion.  Lower the heat slightly and cook gently for 10mins, stirring now and then until soft and sweet but not browned.  Add ginger, garlic and chilli and cook for 2 mins more, then stir in the ground coriander, ground cumin and turmeric.  Cook for 1 min, then stir in the coconut milk, cauliflower and tomatoes and simmer for 10mins, stirring every now and then until the cauliflower is just tender.

4. Stir the lentil puree into the curry with lime/lemon juice and season to taste with salt.  Leave to simmer for 2-3 mins more.  Stir in coriander and turn off the heat.


Chewy Salted Caramel Cookies (The Shrinking Hubby.com)

1 cup macadamias

1 cup fresh dates

1 vanilla bean scrapped

1 pinch sea salt


Method:

Blend all ingredients in a blender then press in to cookies on a tray.

Cook in 180 degree oven for 20mins or until brown and cooked through.  Be careful not to overcook them as they will continue to cook outside the oven – this creates a delightful chewiness.

I hope you enjoy these recipes as much as I have!


MORNING ACTIVATION SESSIONS

I also want to let you know that the morning activation sessions at Yorkey’s Knob Beach on a Wednesday now start at 6AM! 15mins earlier.  However, after trialling this time yesterday morning I did notice that we will still be missing the sunrise so if anyone is interested in starting at 5:45am please let me know & that way we can enjoy some sun gazing together!  If you have never been before it’s a fabulous community event to allow like minded individuals a chance to get into nature & enjoy some walking which provides benefits of Earthing &

I look forward to hearing from you 

Janelle

Overfed & Undernourished

Meat…should we eat it?

It’s a hot topic!

Last Friday night I was part of a Q&A panel at the end of a fabulous movie called Overfed & Undernourished.  The movie was a documentary about a boy called Liam who was clearly Overfed & Undernourished.  Sadly a true depiction of many children in today’s society.  An example of his state of health was he had trouble walking up a grassy hill without wheezing and stopping for a breather, due to his sedentary lifestyle.  Together Liam and his dad decided that it would be best to send him off to his Aunty and Uncle’s place on the Gold Coast as they lived quite a different active and healthy lifestyle that would provide Liam with the opportunity to get back on track with his health.  This was an intense and challenging 3 months that changed Liam’s life for the better.


Following the movie I was asked, along with 2 other individuals within the health and wellness field to answer questions from the audience about health.  One of the questions was about meat and how much should we eat?  This was an interesting and fabulous question, yet at the time didn’t give myself the opportunity to expand as much as I would have liked, so I thought I would use this forum – my blog – to do so.

My philosophy within Seeds Of Health is to increase our plant based food intake.  This can be done through fresh juices, smoothies, salads, soups, whole food dips, steamed vegetables, exchanging a meat curry for a delicious Dahl (a lentil curry – ask me for a recipe if you want one!), etc.  It’s often about swapping A for B.  Which I can help with!  Let’s add in so much good food, that it just naturally crowds out the bad, rather than depriving ourselves of certain foods.

Generally speaking, we all have some form of inflammation within our body, however to what extent varies depending on the individual.  Do you have signs of headaches, constipation, irritable bowel syndrome (changing between diarrhoea and constipation), stiff joints, achey joints, sore back, irregular hormones illustrated through PMS or painful, varying cycle lengths (for the ladies!)?, gout, anemia, a fungal infection under your toenail, etc.  All of these symptoms are signs of inflammation and imbalance within the body.  By increasing the foods which provide ‘light’ (from the sun – plant based foods) into our bodies, our body is able to heal, repair and bring itself back to balance.  The moment we start eating too much processed, heavy, dense, dark and dead food (that is not grown with sunlight and living nutrients) our body has to work very hard to break it down and process it.  If it is foreign (ie. the body doesn’t recognise it as food because it was made in a lab with numbers and preservatives, etc) our immune system goes on high alert to protect our body from the ‘invader’.  Doing this constantly this wears out our body.

Animal products (namely meat and dairy – yogurt, cheese, ice cream, cream, milk, chocolate) cause a ‘stickiness’ and clogging of our arteries, not to mention the non-organic matter that is entering our bodies like steroids and hormones in meat and dairy as well as horrific ingredients like anti-freeze and leather cleaner found in ice cream.  It is so important for these reasons that if you do choose to eat animal products that they are free range/organic/bio-dynamic/happy animals that they themselves live a natural existence where they are able to roam and eat their natural diet.

By increasing plant based foods like fruit, vegetables, nuts, seeds (quinoa, chia, hemp, linseed/flaxseed), legumes, lentils, etc and finding replacements for the everyday consumer items (listed below) our body is able to clean the colon and arteries and repair, reaping the benefits from there – more energy, better digestion, clearer mind, more motivation, weight loss, etc.

CHANGE IT UP:

  • Exchange cows milk for – almond milk, rice milk, Bonsoy milk (a better brand of soy milk that is non GMO), oat milk, coconut milk, hemp seed milk, coconut water (fabulous base for smoothies).
  • Exchange processed wheat bread for – sourdough rye or spelt bread (the less ingredients listed the better!), Essene bread, homemade spelt crepes, rice cakes, mountain bread wraps, sushi nori rolls, rice papers, etc
  • Exchange traditional ice cream for – whole food smoothie (frozen banana, cacao and almond milk!), coconut ice cream (available at health food stores), home made ice cream using whole food organic dairy ingredients, home made icey poles using 100% frozen fruit blended with a paddle pop stick great recipes here.
  • Exchange traditional Cadburys dairy milk chocolate for raw chocolate 

So after providing some background information let’s get back to the question.  How much meat should we eat?

As you can no doubt gather from the above information it is more about assessing where your body is at and letting it heal and repair – which in turn increases vitality.  Individually we will consider what food is right for your body and most importantly quality of the food you choose to eat – be it animal products or not.  It is a very individual assessment depending on your state of health.  Using iridology and questioning I assess your current state of health during a Naturopathic consultation.  Please contact me if you feel it is time for an assessment of your body.

The AIM is to increase your plant based foods and know exactly what you are putting in to your body (reading every label! and ideally not buying foods with labels).

A great resource to get started with whole foods is The Real Food Chef or The Real Food Kitchen.  I was selling these at the movie premiere, last Friday night.  I truly believe, aside from the endless blogs online that this recipe book provides not only mouth watering recipes that are functional for the family (both meat based and vegetarian) but opens your mind up as to how to increase your plant based foods with every meal you eat.  I stock these recipes books and am happy for you to phone or email me to collect your copy.  The authors Dr Libby Weaver and Chef Cynthia Louise are profound in their knowledge of nutrition and plant based foods.  I personally have worked alongside Chef Cynthia Louise and cannot speak highly enough about what she has to offer.  Dr Libby Weaver is a woman of such strength that acknowledge an epidemic of Rushing Women’s Syndrome – women packing more and more into their lives without stopping to nourish and realise what their body needs.  Together, both of these women turn the everyday meal like sheppard’s pie or caramel slice in to something that is so jam packed with vitamins and minerals, your body will be thanking you for it and your tastebuds will be singing!

I would love to hear from you in the comments below what your opinion is of the above information and what journey of health you have been on?  Do you agree or disagree with the above information?  Did you see the screening of Overfed & Undernourished?  What was your opinion of the movie?

I look forward to chatting to you in the comments below.

Signing off with kale kisses,

Janelle.

Delicious food for plane travel!

Happy new year to you!

I hope you had a restful and recharging break!

What food is easy and nutritious to travel with?

I recently found myself on another plane, but this time well prepared and I wanted to share some information with you on what I do prior to plane travel, that helps me. 

On Christmas Eve, I travelled from Cairns to Brisbane and then drove to Ballandean (Granite belt country).  I picked up my partner from work about lunchtime & we travelled together down south.  First there was a 2 hour plane trip and then a 3 hour drive to Ballandean, with my parents included.  My parents drove us from the airport to Ballandean so I thought there may be a few people to feed on the 3 hour car journey.  I knew that my partner would be hungry after a full morning of work (last day for the year and he’s the boss) and then straight on a plane with the need to get on the road, at the other end, ASAP to make it for Christmas Eve celebrations at his parents.  So I prepared a whole lot of food.  

Aside from our longish commute, I do believe it’s always good to be prepared when jumping on a plane because the food is often so processed.   If you happen to opt for a ‘healthy’ sandwich the bread is often white and causes bloating or all kinds of nasty things that you don’t want while trapped in a small compartment with strangers.

So I thought I’d share a few ideas of what you could take when travelling on a plane that can either be sealed in zip lock bags or throw away containers so they don’t end up being extra luggage for your trip.  The zip lock bags can also be washed out and used on the return journey if you need to save space in your luggage.

The foods that I prepared for us included:

·       2x whole roasted sweet potatojust roast the whole sweet potato (skin on) in the oven on a tray and walk away and do other things.  Give it about 40-60mins.  It will be deliciously soft and able to be pulled apart and sprinkled with sea salt when ready to eat.  

·       Home made hommus

·       Raw dehydrated crackers that I had made in bulk after wanting to use my left over veggie pulp from my juicer.

·       Feta cheese to have as something a little decadent on the plane with our crackers.  That nice salty taste to create variety.  This was left over in the fridge.  I personally feel better without dairy in my diet however my partner likes it.  Organic is a must if you are going to choose to eat any dairy.  As I write this though, my partner is currently trialing 30 days of no dairy to see how it agrees for him.  

·       Festive cherries bought fresh from Rusty’s Market for our trip.  There were so many we got to share them with the family when we arrived.

·       Home grown pineapplethis was special for sure!  Not an easy addition to every plane trip as they do take 2 years to growbut wow!  It was the sweetest, juiciest, delicious pineapple I’ve ever had!

·       Raw cakeI had a small love heart shaped Chilli Maca Chocolate Pie frozen in my freezer that I thought we could share and enjoy.  

·       Bliss balls are another great option!  I have a simple recipe on my blog as well as a new recipe/ingredients list on my Facebook page.

·       Smoothies and or juices are also a fabulous choice when travelling!  

·       Water is so under-estimated as well.  I always over hydrate before hopping on a plane.  When we are dehydrated we often feel hungry which causes us to eat unnecessarily.  When we are stuck in a chair on a long flight we can also choose to eat unnecessarily, which is another reason to over hydrate.  I often get caught out on international flights and have to skull my 1L bottle of water at security.  I actually found this beneficial the first time it happened because I got off the plane feeling absolutely fine rather than dry and bloated and all of those awful plane flight symptoms.  I try to drink at least 2L before an early morning flight and 3L or more before a later flight during the day.  It doesn’t bother me so much having to get up to go to the toilet because I get to stretch my legs and get the blood flowing.

As you can see I went well overboard, but had no idea how hungry we would all get, on the 5 hour journey.  It’s better to have more than end up eating plane food!  These photos aren’t particularly clear but give you an idea of easy foods to take on the plane.  In the tupperware container (above) there is hommus and a little feta.  Along with some dehydrated crackers and sweet potato. Below, in the container, is the raw cake as well as pineapple & cherries.



I would love to hear what you take on planes to fill your hungry tummy?  

I hope 2014 is off to a fabulous healthy start for you!  If you’re wanting health advice or coaching or perhaps a detox or cleanse  from all of the Christmas festivities, please book in for a consultation to ensure you start the year off on the right foot!  Also follow me on Facebook to get food ideas, recipes, tips, links and inspiration to help you out when you feel like you need that boost!

Janelle.

Easy cool summer treats

Here is a collection of cooling summer treats that are great to have prepared for the kids (or adults) for an after school snack or weekend treat.  They are all frozen so perfect for the weather that is heating up!

AVOCADO AND COCONUT POPSICLES 

by Sarah Wilson “I quit sugar”

INGREDIENTS

1 ripe avocado

200ml coconut cream

Juice of 1 lime

3 tbsp coconut water

1 tbsp rice malt syrup or 100% pure maple syrup

1 tsp chia seeds (preferably white ones)

1/4 tsp salt

METHOD

Blend all ingredients together until smooth and place into ice block moulds or cups with paddlepop sticks sticking out and freeze for a minimum of 4 hours.

KIWI COATED IN RAW CHOCOLATE ON STICKS

This recipe is from the Show Food Chef (http://www.showfoodchef.com/2010/09/chocolate-kiwi-popsicles-simple.html) with a dairy free alternative using raw cacao chocolate (eg. Loving Earth) or an alternative recipe found here (http://wholefoodkids.blogspot.com.au/2010/05/fresh-kiwi-popsicles.html).   

INGREDIENTS (for either recipe)

Kiwi fruit

Coconut oil

Dark chocolate or Raw cacao chocolate (you can either buy some raw chocolate from Loving Earth or another brand or make your own raw chocolate).  If not, purchase a good quality organic fair trade dary chocolate and melt it.

Paddle pop sticks

Otherwise recipe 2:

8 Kiwi fruit

Honey

Sea salt

Ice block moulds

METHOD

I will leave you to follow the method from the websites given above as there are 2 alternatives, depending on which recipe you choose.

BANANA ICE CREAM

This is super easy and can be as plain or varied as you like.

INGREDIENTS

Frozen bananas (skins off) – as many as you like

Optional extras – cacao powder, cacao nibs, almond butter, coconut oil, berries, Spiralina, honey, etc.

Almond milk (optional if you would like to make a thick shake)

METHOD

Blend everything together in a blender and enjoy.  This ice cream is best served straight away and not frozen for eating at a later date as it tends to form icicles.  You can easily make a delicious chocolate thick shake by blending some almond milk with your frozen bananas, honey and cacao powder.  Delightful!

FROZEN GRAPES

As easy as freezing whole grapes and eating them straight out of the freezer!  You can even create grape kebabs out of them like the picture below.

Please share below or on my Facebook page (Seeds Of Health) any cool summer treats you enjoy!

Have fun creating!

Janelle

Hiking food for the trekkers amongst us…

Hello fellow hikers,

A friend and I recently completed a 4 day hike in Western Australia from Cape Leuwin to Gracetown – part of the Cape to Cape track, near Margaret River.  We needed to carry all our own water, food, clothes, tent, etc.  So therefore we had to be very conscious of weight.

I have done many multi day hikes over the years, with some of them being 13 days long, however my food choices have changed a lot since my first multi day hike back in 2006.  I really enjoy doing multi day hikes and each time I complete one I learn a little more.

This hike I decided to focus more on which whole foods I could take with me that were light, clean and nutrient dense.  Chia seeds became a major part of both breakfast and lunch, with the benefits of this seed outlined below.

These were my food choices on my most recent hike.  I had more than enough, however we did plan on a 5 day hike so I had extra tucker.

Breakfast – Home made muesli consisting of oats, rice bran, chia seeds, almonds, walnuts, coconut, goji berries, cacao nibs and chopped dried apricots (the brown ones without preservative 220 on them).  I had this soaked in either hot or cold water of a morning and a squeeze of honey could be added on top.  This was so incredibly filling it kept me going for hours as we hiked over sand, rocky cliffs, through forests and up hills.  I measured each daily amount out into zip lock bags to ensure I had enough for the week.

Lunch – Chia porridge consisting of chia seeds, coconut, pecans and chopped dates.  This is incredibly light prior to adding water so a fantastic hiking food.  This could be heated up with warm water when the weather is cold or otherwise cold water.  A squeeze of honey is optional.  I would like to add more flavour to this dish for my next hike (perhaps cacao and maca powder), however the energy gain from these little seeds is sensational!  

Dinner – I tend to favour dahl on long hikes as it’s highly nutritious and light and so tasty with the right mix of spices.  I choose to use red lentils as they cook quickly and also absorb the flavours of spices well.  A great accompaniment is quinoa as it cooks faster than brown or white rice, therefore saving on gas or wood, and is more nutritious with a better balance of protein to carbohydrates.  This ratio helps to repair muscles after hiking all day.  Recently on my hike I also discovered another dish that is a winner – butter bean and sweet potato curry served with cous cous.  The butter beans can be pre cooked and then dehydrated or otherwise a can of organic butter beans placed in a vaccum sealed bag and eaten on the first night is fine.  Onions, garlic and fresh ginger are a great base for both of these dishes.  It can be pre cut and dehydrated, however if room allows it’s great to be able to cut the onions, garlic and ginger fresh and cook them in some coconut oil and let the aroma spread through the camp as everyone’s appetite grows after a long day of hiking.  A spice mix that I enjoy using is turmeric, cumin, mustard seeds, sea salt (plus onion, garlic and ginger above) and I’m sure there are a few others, which I’ve forgotten.  Be creative!

Snacks – Bliss balls (containing chia seeds) are fantastic as they are light, full of flavour and nutrient dense.  I tend to put a lot of cacao powder in mine to ensure a good energy source and a high amount of antioxidants.  I ended up going to Paleo café with friends prior to flying to WA so I picked up a lemon myrtle raw food bar and lemon and macadamia slice.  I also carried some wheatgrass powder with me and some activated almonds and extra dried apricots.  This was more than enough.  The wheatgrass powder I feel is essential as it gives the body an alkaline source, as it’s hard to get greens when out on the track.  Dehydrated bananas were another delicious and energy rich snack.  Next time bananas are cheap buy a heap and dehydrate them if you can.  Then vacuum seal them and they’ll store really well for long periods, ready for your next hike.  

Despite the number of superfood choices I would like to highlight the benefits of chia for multi day hikes.  This seed has the ability to absorb 9-12 times its weight in water.  This means that chia increases hydration in the body, leading to less fatigue and muscle cramping.  Chia also decreases recovery time and fatigue due to its high amount of omega 3 fatty acids and antioxidants.  Both of these reduce inflammation, which speeds up recovery.  Its high potassium and moisture retaining qualities helps protect against electrolyte loss which can lead to cramping.  The Tarahumara people of southwest Mexico would roast the seed and crush it before adding it to water to make a ‘sports gel’ which they would consume prior to long distance running.  Coates, W. (2012). Chia – The complete guide to the ultimate superfood.

I would love to hear your ideas or questions surrounding hiking foods.  It’s a fantastic idea to learn from each other.  Please share your comments below, email me or post a comment on my Facebook page – Seeds Of Health.

Happy hiking!

Janelle

cacao smoothies, GREEN JUICES & SOURDOUGH.

Who doesn’t love chocolate?!
Is that a silly question?

Friday’s seem to be my day of inspiration in the kitchen.  Last Friday I felt like something different to start my day, following my yoga practice, so I created a chocolate smoothie!  A mango, banana & cacao smoothie.  It was divine & full of nutrition…which makes it a perfectly suitable breakfast choice!  Or in fact, any time of the day.

Some of the benefits in such a simple smoothie include:
Cacao benefits – aids in weight loss, promotes heart health & healthy skin due to its high amount of antioxidants, it’s mood enhancing, an aphrodisiac and of course being a superfood is packed full of vitamins and minerals.
Banana benefits – very high in potassium and low in sodium which promotes an alkaline condition in the blood and therefore the body.  When your body is in an alkaline state it has a greater ability to heal itself.  Bananas are also rich in serotonin & norepinephrine which can help reduce depression.  
Mango benefits – rich in vitamin A which is essential for skin health and during times of infection, viruses, pregnancy, lactation and the ‘pill’ also depletes vitamin A (as well as B vitamins plus more).  The beta carotene supports growth, strong bones and teeth, healthy skin, hair & eyes.  Mangoes also have a powerful ability to purify the blood, normalise blood pressure and assist the digestion of protein foods, due to their high content of organic chlorine (which is also found in a high amount in tomatoes).  Vitamin C, potassium and magnesium are also prominent.  

Getting back to my creativity in the kitchen on Friday morning…
I had a full day of teaching ahead of me so decided I would experiment with my friends cold press juicer that I am minding at the moment & make a green juice (my Champion Juicer, although amazing, does not tend to get a lot of juice out of green leaves – so i was excited by my next experiment).  I had lots of Kang Kong left from the markets, as well as some coriander, parsley, kale, celery leaves and celery stalks, ginger and a little apple.  My green juice became a potent way of getting a large amount of chlorophyll to support my blood, brain & nervous system.  These greens would have also provided my body with a lot of calcium, vitamin K (for blood coagulation), folate (for health red blood cell production), cleansing the blood plus so many other benefits!  

I had so much coriander from the local market that I decided to make some pesto with it.  I soaked some almonds overnight and to break up the strong flavour of coriander I added a little kang kong and parsley with a few leaves of basil.  With garlic, beautiful olive oil that I picked up from an olive grove in South Australia, sea salt & 1 heaped teaspoon of savoury yeast flakes (to create the parmesan cheese flavour), my pesto was ready to be eaten.  This delicious vegan pesto was perfect on my freshly made homemade kamut sourdough bread.  I took this for lunch.


If you are wanting any details on how to make your own sourdough bread, please ask.  It is another great way of getting fermented foods into our diet, in order to help feed our healthy gut flora.  This assists in keeping our immune and digestive systems strong.