How to prep your body for babies

Hi ladies,

The time prior to conception fascinates me!  It can be a challenging time.  A time of apprehension, particularly for those with a perfectionist streak!  (My hand is up!).  Am I doing everything I can?  Is this the right detox?  Should I be...A, B or C?!! Arghhh!

I want to take the pressure off and give you one easy thing you can start doing. One thing that will ADD nourishment to your body, tone your organs, nourish your stressed out nervous system, clear your skin up, support your liver and more. One thing I strongly believe in is ADDing goodness in, not taking away. By adding nutrition and nourishment we end up crowding out those things that don't serve our body.  

Herbs are one way of adding nourishment to our bodies and by placing them in food (hot drinks, smoothies, dinner, sprinkled on breakfast), we are also adding nutrition at the same time. It is as easy way to tone, detox, cleanse and support out body. Powdered herbs are a great way of adding some supportive herbs in.  By keeping your body toned and your organs in tip top shape our body is easily able to stay on top of the day to day stressors, without getting too far behind, then feeling like "oh my gosh I think I need to go on a one week retreat in Thailand to give back to my body!".  Don't get me wrong, sometimes these tunes up are needed - but we can save those for another discussion.

I have found just the perfect herbal company to allow us both to do this! One that I wholly trust and love their range *Superfeast*. I have been testing these for you everyday for the last 6 months. I am loving them.

Some herbs that I use daily are: Reishi, He She Wu, Chaga, Beauty Blend, Mason's Mushrooms & I'm yet to crack open the Lion's Mane. I generally pick 2 from my selection. This morning I added Reishi & Mason's Mushrooms to my plunger coffee. Yesterday I added the same to my smoothie as that is what I'm loving at the moment! Here is a run down of what these beautiful herbs can do for your body:

Reishi: Such a beautiful herb. Reishi brings peace to the body, mind and spirit. It is known as the herb of immortality...perfect for longevity. It improves liver detox, better immune function and mental clarity. By adding it to your food you are allowing your body to receive more. It is an adaptogenic herb that allows your body to adapt to changes and support the side effects of stress (depressed immune system, fatigue, hormone imbalances, sleep issues and digestive issues to name a handful). Sleep quality is of high importance when preparing to create a baby - it is the time when our body regenerates and recalibrates. Hormonally, this amazing herb helps to convert excess testosterone (which is a problem in conditions like Polycystic Ovarian Syndrome).

He She Wu: This guy is perfect for supporting your adrenals. It is a tonic herb, meaning it tones organs in the body and therefore has life extending capacity. If you are a coffee drinker at the moment, consider adding a teaspoon to your coffee, so that you are not draining your adrenals while enjoying your coffee. By adding herbs your coffee becomes an elixir. Who wants to wake up and brew an elixir each morning?! ...ME! If you wake tired, you may also decide to better yet, ditch the coffee and brew a He She Wu cuppa with hot water and honey.

Chaga: Such a powerful antioxidant! Chaga is grown on Birch trees. It is also an adaptogenic herb and assists the body's natural capacity to resist stress. Wow! Who doesn't want that?! We've all got a lot or a little stress in our lives, right? It's damaging. So use this support tool! Chaga is also great for combating viruses and free radicals (damaging our cells and DNA). You may choose to simply add 1 tsp to water, steep for 5mins, then add some honey and enjoy. I love to add a dash of CocoQuench to mine :)

Beauty Blend: This baby is a detox blend. When we support our liver and detoxification organs we improve our skin. From the inside out. With a host of antioxidants, minerals and vitamin C this combination contains goji berry, longan berry, schizandra and micro-ground pearl powder. Wow! Beautiful alright. Your cells, organs, skin and liver will all be saying THANK YOU.

Mason's Mushrooms: This is a specialty blend of mushrooms made by the owner of Superfeast, Mason Taylor. These mushrooms boost your immune system, balance your hormone, strengthen your body to stress, while nourishing your nervous system. The blend contains: Chaga, Reishi, Maitake, Shiitake, Lion's Mane, Agaricus Blazei, Poria and Cordyceps. I have found this mix beautiful to add to my 100% banana ice cream with beetroot powder. What a pimped up powerhouse snack it is! Any herb that helps balance your hormones (generally through liver support) is wanted, as it makes it easier to track your cycle and know when you are ovulating for conception. 

Mason's Mushroom Ice cream... Mmmmm

Mason's Mushroom Ice cream... Mmmmm

Lion's Mane: This is our brain support herb!  It is also a tonic herb and nourishes your nervous system. Perfect if you are one of those anxious types. The effect on the brain from this herb, helps to repair and reverse any neurodegenerative disease.

HOW TO ENJOY THESE HERBS?

1. You can place 1 tsp in a mug with boiling water, let it steep for 5mins, then add a dash of dairy-free mylk and a bit of honey. You may choose to mix 2 herbs together?!  Another elixir you may choose to create is a delicious hot cacao drink/hot chocolate or adding them to your coffee. Sometimes I also just let my brew steep and cool - drinking it cold or even iced. I loved the bitterness.

2. You can add 1tsp to your smoothie or home made 100% blended banana/berry/mango ice cream?!

3. There is nothing stopping you from sprinkling these on your chia pudding or quinoa porridge for breakfast or over your dinner of a night. 

One thing you can do to help me out is use this affiliate link when ordering your Superfeast herbs. In return I will continue to provide information about these herbs via my Facebook or Instagram pages with recipe ideas and creations.  I am also here to answer any of your questions regarding your health. Much gratitude. Happy herb shopping!  Let's get our bodies supported and in alignment for creating new life :) 

Janelle x

5 Ways to Nourish your Thyroid

The thyroid is a butterfly shaped gland that resides in front of your throat and under your Adam's apple with an important function of producing and releasing hormones (T4 & T3). These hormones along with the well known pancreatic hormone insulin and cortisol are responsible for regulating your metabolism, providing energy to your cells & regulating your sex hormones.

The function of the thyroid is both simple yet complex. It begins in the brain with an initial signal from the pituitary gland to release a hormone that then stimulates the thyroid to produce and release its hormones. This is not the complete picture however, as we need to ensure the hormones have been converted into the correct form which allows the hormone to enter your cells and complete the required tasks, of metabolising, producing energy, and interacting with other hormones.  Ensuring this final step means no annoying symptoms like fatigue, poor memory, morning stiffness and difficulty losing weight. You don’t need to be experiencing all of the symptoms to indicate your cells have low levels of thyroid hormones.   Key symptoms to look out for include:

·      Lethargy                      

·      Sensitivity to cold     

·      Heat intolerance

·      Mood swings

·      Headaches

·      Vertigo

·      Deafness

·      PMS

·      Voice change

·      Loss of libido

·      Susceptibility to viral infections

·      Unexplained weight gain

·      Difficulty losing weight 

The next question is, how do we look after our thyroid and its hormones?  There are a number of important steps you can take to nourish and support your thyroid and improve these important last steps of the thyroids journey into your cells.   

 

EAT FOODS THAT NOURISH

Include in your diet at least 3 times a week foods high in iodine.  Iodine is an essential mineral required by the thyroid for production of its hormones. 

·      Kelp

·      Wakame/nori etc

·      Oysters

·      Cranberries

·      Mushrooms

·      Fish

·      Dulse flakes (yummy added to your salads and soups)

·      Sunflower Seeds

 

Another important thyroid mineral is selenium, which particularly helps with the conversion into a more useable form.  Foods high in selenium include:

·      Fish

·      Oysters

·      Alfalfa

·      Celery

·      Cashews/brazil nuts

·      Onion

·      Garlic

·      Broccoli

·      Mushrooms

 

FOODS TO AVOID can depend on the individual, however as a guide can include common inflammatory triggers, which can disrupt the balance of conversion, such as gluten, dairy, soy, alcohol and sugar.  

*I would also add that flouride greatly affects our thyroid gland*

 

KEEP ON MOVING

Exercise helps stimulate thyroid gland secretion, ramps up the metabolism and improves your cells receptiveness.  If you are exercising why not get a dose of Vitamin D at the same time, and take a walk outside, this is another very important vitamin for hormone health. 

 

GO ON A DETOX PROGRAM

This is one of my favourite suggestions, and something I like to do once every 6 months.  I don’t realise how sluggish my whole system has become, until a few days into the detox and my bloated belly disappears, I lose a couple of kilograms, and I start feeling great and full of energy again.  Detox programs allow your digestive system including your liver to go on a well deserved holiday.  The liver is always working hard, finishing off jobs for so many other systems including recycling and excreting unwanted biochemicals which include your hormones.  A good percentage of conversion to the active T3 hormone, used by your cells, takes place in the liver, and again selenium is a very important part of this process.  The liver is susceptible to stressors such as poor nutrition, chronic illness and exposure to heavy metals.  Allowing the liver and gut a holiday can ramp up these vital conversion processes again.

  

HEALTHY GUT COLONY

Your friends in the gut, perform many tasks and interactions for us, and one of them is converting your thyroid hormones into the active form utilised by your cells.  About 20% of the conversion is performed by your friendly bacteria.  They can help to reduce inflammation levels in the body, which if left unchecked negatively impact upon your active thyroid levels.  Inflammation causes a rise in cortisol levels, throwing things out of balance.  Regular consumption of fermented foods and drinks in your diet is a great way to maintain a healthy colony.  It is also important to bare in mind that especially after taking antibiotics and even during and after a detox program, a course quality probiotics can positively impact on your thyroid health.

 

SLOW DOWN AND BE MINDFUL WHILST EATING

Take time to enjoy every mouthful and chew with purpose.  This is the beginning of good digestion.  Having a strong digestive system is connected to having a healthy metabolism and hormone balance (as well as a strong immune system).  Eating slowly allows your body to register that food is going in, and gives it a chance to prime all aspects of digestion (stomach acid, digestive enzymes, gallbladder bile and many other chemicals).  Chewing and eating slowly, gives the body a chance to release sufficient hormones associated with satiety giving greater portion control. 

 

Written by Pettina Jaques (Prac student @Seeds Of Health) & edited by Janelle Twine.

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 :)

Hemp seed milk

A dairy free milk alternative

This one is super easy:

Hemp milk is a new discovery for me! I recently served it at my Alkaline food workshop. Hemp seeds are amazingly healthful.  Omega 3, 6 & 9. Full of protein & make a delicious dairy free milk. Here is the recipe:
1/2 cup hemp seeds (available from health food shops)
2 cups filtered water
1 tsp coconut nectar
1/2 tsp vanilla extract
Blend & strain through a milk bag if desired.
Use to soak muesli, in smoothies, in hot drinks, in raw desserts, etc.

The best soup, vegetables and fruits to eat during winter (+ a recipe)

A piping hot bowl of soup is my ultimate winter meal.  As a child I have many memories of tucking into my mother’s comforting, thick and nutritious soups. Our bodies crave more nutrients and minerals during the winter months and soups are a fabulous way to stay nourished and healthy. The simplicity of popping a bunch of tasty vegetables, herbs and spices together make it a fantastic way to create a nutrient-filled and delicious meal. When I’m feeling a little bit ‘under the weather’ it’s the time I least feel like being in the kitchen, so I often make big batches of nourishing soup to fall back on, in the freezer. These are fantastic for busy days, late nights or times of low energy or needing rest. It ensures I’m prepared and making healthy choices even with the littlest effort or thought.

 

Wonderful winter fruit and veggies

Eating seasonally and locally throughout winter is not only more nutritious, it’s also good for the local economy and helpful for the environment. You’ll support local farmers and items won’t need to be shipped from the other side of the world. Having an array of colours in your bowl is also important. Some of the best winter veggies include beans, broccoli, cabbage, cauliflower, celery, eggplants, mushrooms, potato, pumpkin, rocket, shallots, snowpeas, silverbeet, sweet potato, tomatoes and zucchini. If youre looking for winter fruit to snack on, choose between apples, banana, grapefruit, guava, kiwis, mandarins, oranges, pears, rockmelon, strawberries and watermelon.

 

Spiced Moroccan Lentil Soup (adapted Thermomix recipe)

This Spiced Moroccan Lentil Soup is a fabulous toasty mix of spices and herbs, with added antioxidants and warming elements from turmeric and ginger. The red lentils are a low glycemic index food, which is favourable not to play havoc with your blood sugar levels. They contain insoluble fibre which prevent digestive issues like IBS or diverticulitis. High amounts of folate in lentils also lower homocysteine levels which can creep up when we are under constant stress. By maintaining low levels, this in turn supports heart disease. Plus, this soup is super delicious!

 

Ingredients

 1 brown onion

40g olive oil

1 tbsp fresh ginger

1 tsp coriander seed

1 tsp ground cumin

1 tsp paprika

½ tsp freshly ground black pepper

½ tsp ground cinnamon

1 tbsp fresh turmeric/ ½ tsp ground turmeric

¼ tsp chilli powder

¼ tsp ground nutmeg

750g water

2 tbsp vegetable stock

100g red lentils

1 small sweet potato, finely diced (optional)

800g fresh tomatoes (5-7 depending on size)

sea salt to taste

2-3 sprigs fresh coriander leaves

 

Method

1.     Boil full jug of water.  Cut tomatoes ends out and slice a cross in the bottom of each tomato. Once jug has boiled place tomatoes in bowl and pour water over the top of them until covered.

2.     Dice onion.  Sauté in oil until soft. 

3.     Add all spices and cook for a few minutes to release all of the flavours

4.     Add water, stock, lentils and sweet potato (optional).

5.     Take tomatoes out of the water and peel skins off.  Roughly dice and place in stock liquid.

6.     Cook on high heat for 20-30mins until lentils are well cooked.

7.     Serve garnished with fresh coriander & seasoned to taste.

 

Enjoy the warmth and flavour!  I certainly did.

Janelle x

 

 

The Best Dairy-Free Alternatives (…And A Free Recipe)

From the cow’s milk we pour on our morning breakfast to the butter that coats our toast, we learn from a young age that dairy products are a key component of a balanced diet. But with 1 in 20 adults experiencing some degree of lactose intolerance, its important to know what simple alternatives are available, from the grocery store shelf to the ingredients used in your recipes.

The low-down on lactose

Lactose intolerance occurs when our bodies aren’t fully able to digest lactose (or sugar) in milk. Even if a person isn’t lactose intolerant, they may have a negative reaction due to the whey and casein proteins found within dairy, which can lead to allergies, eczema, asthma, bloating and acne. Substitutes can help you feel lighter and less congested, easing these symptoms. After making the swap, many people (myself included!) happily discover an absence of the heavy white coating that usually sits on the tongue. 

How to lighten up

There's no need to give up anything when switching to dairy-free eating. That’s a light-bulb moment! Your favourite treats - milk, cream, cheese, yoghurt and icecream – can be easily replicated in all their delicious dairy-less glory. My general recommendation is to try a variety of dairy alternatives. Calcium, minerals, protein and vitamin-D can be found in a stack of foods. 

What alternatives?

To make the switch a little easier for you, I’ve been busily creating a simple dairy-free product guide to assist with shopping and cooking. I’ve written this out for clients in messy handwriting more times than I can count. Now, I can save my hands (and your eyes) a little work as it will be in neat, downloadable form. The guides (there is a wheat-free one too) include substitute recommendations like coconut and cashews, as well as ways to use them to recreate your favourite dishes. I’m really excited to be sharing this with you very, very soon! Watch out for my new e-shop with more goodies too.

RECIPE: Simple Vegan Cream

This is one of my all-time favourite dairy-free indulgences. It’s full of healthy fats and is great for your arteries, as it uses no animal products. Cashews form the base of the icecream. These kidney-shaped nuts have a high copper content, which is a co-factor to producing SOH (superoxide dismutase), important in energy production, tissue integrity and antioxidant defenses. It’s sweetened by pure maple syrup and vanilla. Maple syrup is a wholefood sweetener packed with minerals. Vanilla has aphrodisiac properties along with small amounts of B vitamins, calcium, iron, and zinc, among other minerals. See what I mean about not missing out on your vitamins and minerals? 

Ingredients:

1/2 Cup of Cashews (soaked, for 2-4 hours)

1/4 Cup Filtered Water/Rice Milk/Almond Milk (Depending on thickness)

1 Tbsp Maple Syrup

1 Tsp Natural Vanilla Extract

Method: Blend everything together until smooth, thick and creamy. Serve with or as a dessert.

Kitchari

Hi food lovers!

This post is for you, if you love the flavours, nourishment & texture that kitchari or dahl like dishes provide.

I am a lover of dahl.  I find myself reaching for it if I don't have anything else exciting in mind or only have a few ingredients, or perhaps feel like a lazy meal.  You can make it in bulk and freeze quantities for a later date.  It provides lots of nutrients, is really satisfying and doesn't require a lot of effort.

Kitchari, is something a little different yet very similar, based on Ayurveda - the science of life - traditional Indian medicine.  It uses numerous spices and is very easy to digest.

 

You can enjoy various vegetable add ins like zucchini, asparagus, sweet potato.  Or for more of the Vata or Kapha constitutions: add a pinch of ginger powder.  For Pitta leave out the mustard seeds.  If these constitutions (Vata, Pitta or Kapha), mean nothing to you then don't worry just enjoy the dish :)  Ayurvedic medicine has so much depth to it.  I spent a week at an Ayurvedic retreat in Ahmedabad, India around 4 years ago - learning off an Ayurvedic doctor. It was there that I began to get my head around the surface of such an amazing science.  I will save the details of that for another opportunity.  But for now here is a delicious meal, I know you will enjoy.  How about cooking it tonight for dinner?

 

KITCHARI

INGREDIENTS

  • 1 cup dry green mung beans
  • 1 cup Basmati rice or brown rice
  • 4-6 cups water (more will make it soupier)
  • 6-7 cups assorted vegetables (my favourite veg include sweet potato, carrots & zucchini garnished with coriander.  Eggplant also works well).
  • Traditional is 2-3 tbsp ghee (clarified butter) but I tend to use coconut oil.  Both are great options.
  • 2 inch piece of ginger root, minced
  • 1 tbsp turmeric
  • 1 tbsp cumin (or a little more!)
  • 1 tbsp black mustard seeds
  • 1 tbsp fennel seeds
  • 1 tbsp mustard seeds
  • 1/2 tsp ground coriander
  • 1/2 tsp fresh cracked pepper
  • 1 tbsp himlayan pink salt
  • 1 stick kombi (seaweed)
  • 1/2 tsp cinnamon

METHOD

  • Wash mung beans and soak them in water overnight for 4-8 hours 
  • Melt ghee/coconut oil in large pan 
  • Add seeds to the ghee & sauté until you hear the seeds pop
  • Quickly add the spices, ginger, rice and beans to the mix.  Coat the rice & beans with the spices and seeds (important to do all these steps fairly quickly so you don't burn the spices).
  • Slowly add the water (4-6 cups)
  • Add the vegetables & lightly stir all the ingredients.
  • Bring water to the boil
  • Lower heat, cover & cook for another 45-60 mins
  • Stir the salt in at the end.

Let me know how you served it in the comments below.  What were your vegetables that you had on hand?  Did you love the dish as much as I do?

Enjoy your week!

Janelle.

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.

Pregnancy

Hello readers 

Thanks for joining me on this journey of health!

This week I want to share some information with you about pregnancy after it being brought to my attention by Tyler Tolman.


There are many things to consider both prior to getting pregnant & also during your beautiful 9 months of pregnancy.  Here are some wholesome suggestions to consider…

– Breathing: Do you breathe deeply?  Have you tried 7 rounds of 7?  Emphasis on breathing allows the body to excrete toxins, oxygenate every cell, feel energised, enhance the lymphatic system (collects garbage from our blood) and more.  While your body changes and prepares for creating a new being it needs to be oxygenated.  It will also assist with supporting the nervous system during this time.

– Sunshine: Vitamin D from the sun helps our mood, energy and bone health, to name a few.  It is essential to get some everyday – start with small amounts on as much of your body as possible. Try lying naked in your backyard, find a nude beach, or just get outside in your togs. Either way don’t assume that driving from A to B and exposing your arms to the sun is enough vitamin D for the day.

– Whole foods: Juices, dairy free smoothies, green smoothies (all providing concentrated nutrients), fresh fruit, steamed vegetables, listen to your cravings if you feel they are genuine but fill up on good nutrition at the same time.  Here’s a link to some great ideas on my blog…hereherehereherehere, here, & here – that should keep you going for a while!

– If you feel that you are not able to get these nutrients on a daily bases another suggestion or an additional add on would be to start taking Juice Plus – a new product that I am stocking in my clinic.  I am very excited about this product as I know that the fresh fruits and vegetables stored in the tapioca capsule go through a very strict, clean process to ensure the nutrients are well maintained – from paddock to capsule.  It is unbelievable what is inside  I feel this is a fabulous addition to include in your routine to ensure, along with lots of fruits and vegetables, you are those extra nutrients to support your body while it has extra demands.

– Good quality oils rubbed on your belly, breasts, hips, etc everyday.  Consider using coconut oil, olive oil, sesame oil (this oil is very grounding), jojoba oil, rose hip oil.  There are many to choose from.

– Exercise: ensure daily walking (30mins or more), weights or strengthening exercises where you can to keep the body well adjusted and strong as it goes through changes, yoga is a fabulous strengthening exercise that also allows for a mind/body connection and concentration on breath.

– Support around you and healthy relationships so that you feel supported during this time of change, growth and creation. Choose to surround yourself with positive people.  This will uplift your soul, nourish your nervous system, allow you to enjoy the highs and feel supported during the trying times.

Here is the link if you want to watch a video by Tyler Tolman on the topic of pregnancy:  http://tylertolman.com/health-articles/how-to-have-a-healthy-pregnancy

You may already know that I will be supporting Tyler Tolman in Bali this coming January!  People with chronic disease will be attending this 30 day fasting and cleansing program in order to heal their conditions.  This is something I am very passionate about and excited that I am able to work along side Tyler and support these individuals through their journey with my Naturopathic knowledge and skills in order to create healthy change and transformation in their lives.  If you are suffering from a chronic condition and feel this resonates with you then check out the program for this coming January right here.