IMMUNITY

First up we have Power Super Foods Booster Blends Immunity. We took a potent blend of antioxidants and supercharged it with more antioxidants, plus vitamin c and vitamin a to support the immune system.

Free radical production in our cells is a natural part of life – every time we breathe, eat or move, free radicals are produced in our cells.

Our body has natural defenses against free radicals, and on top of the antioxidants produced by our body, a healthy diet that includes a good variety of colourful, plant based foods should provide many of the antioxidants required to quench free radicals.

Many lifestyle factors such as stress, pollution, poor food choices, smoking, alcohol, certain medications and excessive exercise can contribute to excessive production of free radicals.

If our body’s natural defenses are overwhelmed, oxidative stress can occur. Oxidative stress can lead to the oxidation of lipids, proteins and even DNA in our cells, which can limit the proper functioning of our cells, including those of our immune system.

In such circumstances it may be beneficial to increase our intake of antioxidants to stifle free radicals and restore the natural balance in our cells. Many plants contain antioxidants but not all are created equal so we selected four of the most potent free radical scavenging fruit powders and incorporated them in this blend.

Baobab fruit powder from Malawi is high in antioxidant polyphenols, and boasts an ORAC (a measure of antioxidant capacity) value of 140,000 umolTE/100g. To put that into perspective, blueberries have an ORAC of around 10,000 umolTE/100g.

Acerola berry, a native to Central America, is one of the highest known sources of vitamin c. At a whopping 17 per cent of their total dry weight, these little guys can provide a big immune boost.

Maqui berries are a favourite of ours at PSF. They have one of the highest known ORAC values of any fruit at over 500,000umolTE/100g. Maqui also provides vitamin a and carotenoids – important, immune boosting nutrients.

Last but not least, we have added a little spice to this blend!

Tasmanian Pepperberry is a native Australian shrub whose tiny berries pack a serious antioxidant punch. They have an amazing piquant flavor and are sustainably wild harvested from pristine Australian forests.

DIGESTION

Next up, with its creamy caramel flavour, Power Super Foods Booster Blend for Digestion tastes too good to be good for you! But this plant-based blend contains the ultimate combination of insoluble dietary fibre, prebiotic soluble dietary fibres, resistant starch and digestive enzymes to support bowel health and digestion.

It is well known that a healthy gut is the cornerstone of a healthy body. In recent years, scientists have begun to uncover how our gut is intrinsically linked with all the systems in our body – affecting everything from the skin and immune system to cardiovascular health and mental health. We also know that a healthy gut starts with a healthy microbiome – the bacteria that live in our digestive tract.

Many lifestyle factors such as smoking, alcohol, medications, stress and poor sleep can impact on our microbiome and either encourage overgrowth of bad bacteria or stifle the growth in populations of good bacteria. Dietary fibre, prebiotics and certain nutrients can encourage growth and support populations of good bacteria.

Carob powder is high in insoluble dietary fibre that acts like a broom, sweeping away waste products and encouraging bowel motility. We have combined carob powder with green banana flour and Peruvian yacon powder: two potent sources of prebiotic fibres.

Green bananas are one of the best, readily available sources of resistant starch – complex carbohydrates that, as the name suggests, resists digestion in the small intestines and instead passes through to the large bowel where it is used as food by good bacteria.

Peruvian yacon powder is a root vegetable which contains as much as 50 per cent fructooligosaccharide – an important prebiotic soluble dietary fibre.

To top-off the mix, we have added digestive-stimulating kiwi powder. Kiwi fruit contains a protein digesting enzyme called actinidin.

Some research has also shown that the consumption of kiwi fruit powder can increase populations of Faecalibacterium prausnitzii (F.prau). F.prau is one of the most abundant microorgnaisms in a healthy gut, and low numbers are associated with some inflammatory bowel conditions. Due to the sensitivity of F.prau to oxygen it cannot be taken as a probiotic supplement – so what better way to ensure a healthy population than from delicious Power Super Foods Booster Blends Digestion?

RECOVERY

Finally we have Power Super Foods Booster Blend Recovery. A potent blend of nitrates, minerals iodine and potassium, antioxidant polyphenols and betaine plus vitamins c, folate and betacarotene.

Beetroot is a potent source of nitrates that break down in your body to nitric oxide – a vasodilator, ensuring delivery of nutrients to your cells. Some studies have looked at the ability of beetroot to increase delivery of oxygen to cells during exercise, thereby improving performance.

Wakame seaweed is an excellent source of iodine which is essential for the normal production of thyroid hormones, which in turn are vital for maintaining a healthy metabolism and energy production. Wakame, as with all seaweeds, contains other trace minerals and anti-inflammatory fucoidins.

Camu camu powder and goji berry powder are both potent superfruits providing antioxidant vitamin c, betacarotene and polyphenols.

This well-rounded formula restores valuable trace minerals and electrolyte balance post exercise, supplying valuable antioxidants to restore cellular balance. It also works to replenish your body with nutrients during busy, active or stressful periods to reduce fatigue.

To finish it all off, we scoured the world to find innovative and 100 per cent recyclable packaging – screwtop canisters that ensure contents are protected and kept fresh.

Power Super Foods Booster Blends can be added to smoothies, breakfast bowls, yoghurt, used in baking or are delicious on their own (diluted in water or milk). Boosting your wellbeing has never been easier or healthier.

Superfruits  

Berries are widely considered to be some of the healthiest fruits available due to their generally high antioxidant levels and low sugar content, but not all berries are created equal. Acai is the dark purple Amazonian berry that is super high in the antioxidant compound anthocyandin, with a whopping ORAC value (measure of antioxidant activity) of 161,000 – 15 times that of blueberries! With its mild berry and somewhat chocolatey flavour, it is delicious mixed into yoghurt, added to a smoothie or sprinkled on fruit or muesli. Goji berries are packed with Vitamin C and carotenoids and have been cultivated for over 6,000 years in China, where they are thought to enhance energy and even improve eye sight. These mildly-sweet berries can be added to a trail mix or salad. You could even try brewing a cup of tea with the dried berries.

Chia

Hailing from Mexico, chia seeds are the highest known source of plant-based omega 3. They are also high in a special kind of dietary fibre that gives them their amazing gelling properties. Add a tablespoon to sauces and porridge to thicken and add texture. Or mix up a chia pudding with your favourite milk (or mylk) and flavour with spices – a healthy snack for any time of day.

Maca

Maca is the humble tuber of a cruciferous vegetable related to broccoli. As with all cruciferous vegetables, maca contains sulphurrich glucosinolates, a group of compounds currently under investigation for their cancer inhibiting properties. In its native Peru, maca is thought to promote vitality and fertility and has been the subject of several studies investigating its effect on libido and hormone balancing for reduction of PMS and menopause symptoms. Add a teaspoon to your smoothie for a morning vitality boost!

Seaweed

Super seaweeds are some of the most mineral dense foods on the planet and an important source of iodine, iron, chromium, magnesium and calcium. They are also rich sources of plant-based protein and dietary fibre. Dulse, with its mild umami flavour, is one of our favourites. Simply add a couple of leaves to your stocks, soups and stews. You can also sprinkle the flakes over stir-fries or a boiled egg for a supercharged, protein-packed snack.

Cacao

A powerhouse of nutrition and energy boosting goodness – no wonder the Incas used cacao beans as currency! High in magnesium, protein and healthy fats, and boasting an ORAC of over 95,000, it is perfect after a workout or in preparation for a busy day. Create chocolatey smoothies and raw treats, add a spoonful to your coffee for a healthy mocha, or throw some cacao nibs in your cookie batter.

Seaweed is a readily-available food that enabled early humans to cross oceans and populate new lands, fertilise and cultivate land crops, and prepare medicines.

Despite a long history as a valuable component of many traditional diets, seaweeds have not yet permeated the standard Western diet to become the staple it has in other parts of the world. Apart from the odd sushi roll or seaweed rice cracker, most of us do not consume seaweed regularly.

Perhaps this should change. It has long been known that seaweeds are an excellent source of nutrition. Just as we are what we eat, seaweeds absorb nutrients from their aquatic environment. With each tidal ebb and flow, the plants are bathed in a rush of mineral-rich sea water. They are thus an excellent source of minerals and trace elements for us, containing up to 20 times the mineral content of most land vegetables.

These minerals include iron, magnesium, calcium, potassium, phosphorus, chromium, zinc and iodine – all present in a naturally-occurring, chelated form that tends to be well absorbed and utilised by the body.

Seaweeds are known to be one of the best sources of iodine – a mineral that is an essential building block of the thyroid hormone thyroxine. Thyroxine is essential for regulation of our basal metabolic rate, and impacts on almost every cell in our body.

Iodine levels in Australian soil are very low, which is in turn reflected in our food crops. In fact, Food Standards Australia New Zealand (the government body that regulates our food supply) have legislated for mandatory fortification of breads with iodised salt to reduce the incidence of iodine deficiency. Seaweeds can offer an excellent complementary or alternative source of bioavailable iodine to ensure an adequate intake.

Seaweeds have high amounts of vitamins A, B6, C, K and folate as well as being a very rare plant source of vitamin B12 – good news for vegans and vegetarians. They are also high in soluble dietary fibres that have been shown to slow the digestion of carbohydrates and fats, thus promoting satiety. These fibres also function as prebiotics in our gut.

A review of the nutritional profiles of a variety of edible seaweeds found relatively high protein levels in all species, ranging from around 20 per cent (equivalent to legumes) to as high as 50 per cent. They also found that most commonly consumed seaweeds contain the full complement of essential amino acids.

There is more to seaweeds than just their nutritional profile. Scientists are now starting to uncover some of the other benefits that bioactive compounds in seaweeds may hold for human health. Seaweeds, like all plants and algae, develop specific compounds to help them survive in their environment, whilst also acting as a natural defence against marine-borne pathogens.

Seaweeds can be broken down into three broad groups based on their colour pigments: red, brown and green.

Brown seaweeds, such as wakame (Alaria esculenta), are high in the colour pigment called fucoxanthin which has been shown to stimulate immunity. Fucoxanthin acts directly against certain viruses including herpes virus and influenza and may also regulate other immune functions that can lead to allergic responses.

The pigments found in red seaweeds such as dulse (Palmaria palmata) and nori (Porphyra umbilicalus) are the subject of ongoing research into potential antioxidant and anticarcinogenic activity. Red seaweeds are also high in taurine, an amino acid essential for healthy heart function. Taurine is not commonly found in plant sources – another tick for vegans and vegetarians.

Seaweed’s ability to absorb minerals from its environment means it is important to select seaweed that has grown in pure, clean waters. Power Super Foods certified organic seaweeds are sourced direct from the Canadian Maritimes region, where it is harvested from the icy clear waters by hand, and sun dried in the traditional manner on specially prepared rock beds.

Sounds great! So now, what to do with it? This is a seemingly common question – a survey of consumers in the US found that one barrier to increased consumption was a lack of understanding of how to prepare seaweed and how to use it in everyday cooking.

Dulse has a unique umami flavour – the fifth flavour. It is savoury and not at all what one might expect of seaweed. It can be added to virtually anything: salads, soups, casseroles, dressings and sauces. The dry leaves can even be pan-fried into a bacon substitute. Pretty delicious!

Nori and wakame have a more traditional seaweed flavour and pair nicely in Asian style cooking. Add them to miso or Sriracha mayo, sprinkle over bibimbap bowls or toast and sprinkle over popcorn. They can also replace salt in any recipe.

However you enjoy it, seaweed’s rich nutritional profile makes it well worth incorporating into your dishes. Ready to delve a little deeper with your healthy eating this year? Try seaweed.

You may have heard that increased consumption of brassicas is linked with a lower incidence of certain types of cancers. This is thought to be due to the presence of a group of powerful chemoprotective compounds called glucosinolates. Sulphur-rich glucosinolates break down to their active form – isothiocyanates – in our body where they boost antioxidant status and assist with the body’s detoxification systems. Maca, like its brassica cousins, contains this same group of powerful antioxidants that elicit this benefit and contribute to overall health.

Maca is native to Peru where it grows only in the central Andes at an altitude of between 3,800–4,500m, making it the highest altitude crop in the world. This unforgiving habitat features rocky soils, icy temperatures, strong winds and extreme sunlight. Maca has adapted to survive in these harsh conditions – it is resistant to frost as low as -20°C, as well as being highly pest and disease resistant.

This hardy plant provided an important food stuff for thousands of years to the local people of the region, growing where nothing else would. Seeing maca thrive in such a harsh environment, the locals believed its consumption would help them do the same.

In modern herbal medicine, this activity is termed “adaptogenic”. Adaptogens are a group of plants that help the body “adapt” to certain environmental stressors. They are thought to act on the endocrine system and influence production of hormones. In this way, maca is believed to influence the hypothalamus and adrenal glands, thereby regulating production of stress hormones. The science surrounding this is still in its infancy.

Maca was domesticated over 2,000 years ago by the Incas and has been consumed ever since by Peruvians, who believe it to provide stamina, boost energy and promote wellbeing. It is reported that Incan warriors ate large quantities of maca prior to battle – their ferocity, stamina and strength were attributed to maca consumption. It was considered so important in Incan times, it was controlled by the royal court and imperial family.

One recent study has compared the health status of a population from Peruvian Central Andes who consumed maca throughout their life, with a group from the same area who did not. Maca consumption was associated with higher scores in overall health status as well as lower scores for signs and symptoms of chronic mountain sickness, perhaps demonstrating the adaptogenic qualities of maca.

Peruvians still use maca both as a nutritional food and as medicine. It is used to treat anaemia, premenstrual syndrome, menopausal symptoms and to boost the immune system.

Importantly, maca was and is still used by Peruvians to improve fertility and virility. While the science is still in its infancy and more research is required, there is a growing body of evidence to support these claims. It is thought that maca, through its adaptogenic activity, improves the body’s endocrine functions, including that of the sex organs and hormones.

Animal studies have demonstrated this affect and looked at the benefit of maca supplementation on prostatic hyperplasia, osteoporosis and some measures of fertility. There are some emerging clinical trials on humans also.

One randomised clinical trial demonstrated a positive effect on sexual dysfunction in healthy men, resulting in increased sexual desire. While other studies have shown maca consumption may increase sperm count and motility, and even improve symptoms of erectile dysfunction.

It’s not just men enjoying all the benefits in this regard. A study conducted on a group of post-menopausal women showed an increase in sexual desire, as well as improved mood and decreased levels of anxiety and depression.

Nutritionally, maca boasts a rich profile of amino acids, including seven of the nine essential aminos; in particular lucine, phenylalanine, lysine, valine and isoleucine. Maca is also high in the amino acid arginine – a vasodilator that is nutritionally important for many aspects of sexual health. Maca is 10 per cent dietary fibre and is comparatively rich in minerals zinc, iron and copper, compared with other root vegetables, whilst being very low in sodium.

Want to try maca? Power Super Foods Certified Organic Maca Powder is sourced from Peru where it is processed in a temperaturecontrolled method that ensures the nutritional value of the product is preserved.

Cacao has been revered in its native Peru for thousands of years. There is archaeological evidence dating back 3,000 years of the Mayan and Aztec civilisations making a beverage from whole cacao beans. The beans were so prized they were used as currency and featured in religious ceremonies. Beverages prepared from the beans were thought to promote vitality, boost energy and mental clarity.

Today cacao beans are peeled to remove the inner nibs, which are then pressed to remove the butter. Rich and creamy, cacao butter is used to make chocolate and is also utilised in many skin moisturisers and body butters. Once the butter is extracted, what remains is then milled into cacao powder. Looking at the chemistry, we can begin to understand why this ancient Aztec wisdom may have developed.

Cacao beans and their derivative products contain a group of antioxidant compounds called cocoa polyphenols which can be great for our health. Cacao powder boasts an impressive ORAC (oxygen radical absorbance capacity – the scientific measure of a food’s antioxidant value) of up to 95,000 TE/g. The free radical scavenging potential of cacao powder is more than 20 times that of blueberries and has greater antioxidant capacity than that of green tea and red wine.

Cocoa polyphenols are a group of naturally occurring antioxidants that form part of the plant’s defence system against external stressors such as pathogens, predators and UV light. When consumed by us they remain active in our bodies, giving us positive effects.

One group of these polyphenol antioxidant compounds are cocoa flavonoids, which have been the subject of hundreds of studies investigating their benefits on cardiovascular health. It is now accepted that cocoa flavonoids have a beneficial effect on cardiovascular health, blood pressure and healthy cholesterol levels.

Furthermore, epidemiological studies have shown that the relationship is dose dependant, meaning higher consumption may result in a greater benefit. It is important to note that not all cacao or cocoa products are created equal – some chocolate is high in sugar and should be consumed only in moderation as part of a balanced diet.

Cocoa flavonoids have also been shown to improve skin health and have anti-ageing properties. Even when consumed orally they have been shown to improve microcirculation and hydration of the skin, as well as protect the skin from the damaging effects of UV exposure.

In addition to these antioxidants, cacao contains a group of psychoactive compounds called methylxanthines – most notably theobromine and caffeine. Theobromine is related to caffeine and has similar structure and activity. It has also been shown to improve mental alertness and promote concentration. However, theobromine does not exert the same negative side effects that have been associated with a high intake of caffeine. Whilst caffeine is present in cacao, the quantities are small: a mug of hot cacao could deliver as little as 5mg compared to 200mg in an espresso.

Cacao also contains two chemicals termed “bliss” chemicals. Phenylethylamine, or PEA, is produced naturally by the body when we are excited and when we fall in love. Some studies have also shown it may be helpful in relieving stress and increasing alertness.

The other “bliss” chemical found in cacao is called anandamine. Our bodies make anandamine in the brain where it acts as a messenger chemical – having an effect on pain, appetite, mood and memory. It stimulates canabanol receptors in the brain, producing feelings of delight and joy. Indeed, the name is derived from a Sanskrit word ananada meaning bliss.

In addition to the myriad benefits from phytochemicals, cacao is also highly nutritious. It is one of the highest food sources of magnesium, a mineral involved in over 600 reactions in our bodies. Magnesium is a vital electrolyte, essential for cellular energy production and optimal functioning of the nervous and cardiovascular systems. Cacao is also a good source of minerals iron, potassium, chromium and sulphur.

At over 25 per cent protein, cacao is also a good source of plant based protein and dietary fibre, which accounts for over 40 per cent of the total weight of the powder.

The health benefits of cacao far exceed the sum of these nutrients, and may further extend to improved cardiovascular health, improved mood and even skin health.

Inspired to incorporate more cacao into your diet? Try the Power Super Foods cacao range, including Cacao Powder, Cacao Nibs, Cacao Beans, Cacao Crunch and more. Power Super Foods cacao comes from the Criollo variety of Theobroma Cacao – a rarer source of cacao accounting for only five per cent of the world’s cacao production. Criollo has a complex flavour profile of spice, fruit and citrus notes. It is preferred by premier chocolatiers around the world.

A healthier dinner

Hannah and Jen from Health Synergy here, sharing our fourth and final post as part of our wellness-boosting collaboration with Power Super Foods.

The topic for this post is a healthier dinner. This covers what to include on your plate and how soon before bed you should ideally be aiming to enjoy dinner.

Ready to begin?

Enjoy a light and healthy dinner

One of our most common go-to dinners is a vegetable stir fry like the one below – it’s so light and filling. A slightly different feature for this dish is that it’s made entirely with vegetables. Even the “rice” is made from cauliflower! It’s such a nourishing and flavoursome dinner, particularly in the cooler months. We also make a crispy “Power Super Foods Dulse Leaf and Cashew Nut Dukkah” to sprinkle on top. It’s such a delicious addition that adds crunch and flavour. For those not so familiar with dulse leaf, it’s a sea vegetable full of nutrients including protein, Vitamins A, B, C and E, minerals including calcium, magnesium, potassium, iron, zinc, iodine and chromium. We love making a big batch of our Power Super Foods Dulse Leaf Dukkah to store in the pantry. It complements so many dishes. We recommend trying it with our Crispy Brussel Sprouts recipe.

Vegetable stir fry with cauliflower “rice”

 Serves 4-6

Ingredients

Stir fry

1 tbsp toasted sesame oil

1 brown onion, roughly chopped

1 small red chilli

2 tbsp tamari

1/2 cup filtered water, add slowly as required

1/4 red cabbage, chopped

1 zucchini, chopped

2 sticks celery, chopped

1 carrot, chopped

100g baby spinach leaves

1 cup snow peas, trimmed

1/4 cup coriander, chopped

1-2 tbsp freshly grated ginger

1/2 cup raw cashews

Cauliflower rice

1 tbsp sesame oil

2 shallots, finely chopped

1/2 head cauliflower

1 tsp tamari

Toppings

Power Super Foods Dulse Leaf

Tamari, to serve

Method

• Preheat oven to 180 degrees C.
• To prepare cauliflower rice sauté shallots in sesame oil for approximately 5 minutes.
• Gradually add cauliflower to a food processor and gently blend until it resembles rice.
• Add cauliflower and tamari to shallot mixture.
• Spread cauliflower “rice” on a lined baking tray and place in the oven for 15 minutes or until lightly golden, stirring regularly.
• Turn heat off and leave the cauliflower rice in the oven to keep warm while you prepare stir fry vegetables.
• To prepare sauté onion and chilli in sesame oil for a few minutes before adding a small amount of water, tamari, cabbage, zucchini, celery and carrot.
• Cover and steam for approximately 5 minutes.
• Add remaining vegetables, additional water if required, coriander, ginger and cashews, and steam for a further 2-3 minutes.
• Serve stir fry vegetables on a bed of cauliflower rice, top with Power Super Foods Dulse Leaf and a side of tamari.

Crispy brussel sprouts with dulse leaf dukkah

Serves 4

Ingredients

Dulse leaf dukkah

15g Power Super Foods Dulse Leaf, finely chopped

2 tsp sesame oil

1/2 tsp mirin

3 tsp sesame seeds

1/2 tsp wasabi powder

1 tsp tamari

1/2 cup raw cashews, chopped

1/4 tsp chilli flakes

Brussels Sprouts

1 tbsp sesame oil

1 tbsp tamari

1 tbsp grated ginger

500g brussels sprouts, washed and sliced in half

1/2 cup filtered water

Method

• Preheat oven to 180 degrees C.
• Combine all dulse leaf dukkah ingredients in a non-stick pan, cook over low-heat for approximately 5 minutes.
• Spread fried dulse leaf dukkah mixture on a lined baking tray and place in the oven for 5-10 minutes or until dulse leaf is crisp.
• Once crisp, set mixture aside while you prepare the brussel sprouts, making sure to leave the oven on to bake them.
• To prepare, place sesame oil, tamari and grated ginger in a non-stick pan, gently heating for a few minutes before placing brussel sprouts face down into the pan. Cook until golden (approximately 2-3 minutes).
• Once golden, gradually add water. Toss and allow to steam for approximately 10 minutes*
• Once steamed, remove from the stove top and place on lined shallow baking tray and bake for a further 10 minutes.
• Remove from oven and arrange on plate or bowl and top with spicy dulse dukkah

*Make sure it does not boil dry, add more water if required.

In the warmer months, we love to make a quinoa salad (like the one below) with vegetables, adding Power Super Foods Goji Berries for a sweet burst. We love this salad because the quinoa gives it a hit of protein. Quinoa is also ideal for those who have difficulty in digesting gluten as it is a seed as opposed to a grain. The goji berries may also sound like an unusual salad ingredient, but trust us, it really makes this dish. They also add antioxidants, not to mention being a sweet flavor burst.

Quinoa and goji berry salad

Serves 4 (as a side)

Ingredients

Salad

1 tsp olive oil

2 shallots, diced

1 cup cooked quinoa

1 ripe avocado, cut into cubes

1 punnet cherry tomatoes

2 sticks celery, chopped

1 small red capsicum, diced

1/4 cup goji berries

1/4 cup tamari roasted cashews 

2 tbsp Power Super Foods Goldenberries

Dressing

1 1/2 tbsp olive oil

1 1/2 tbsp lemon juice

Salt and pepper, to taste

Method

• Sauté shallots in olive oil for a few minutes.
• Cook quinoa as per packet instructions.
• Mix shallots and quinoa and set aside to cool.
• Once cooled, gently stir though avocado, tomatoes, celery, capsicum and Power Super Foods Goji Berries.
• To make dressing simply combine all ingredients in a small bowl and mix.
• Dress salad and top with tamari cashews and Power Super Foods Goldenberries.
• Serve and enjoy!

Eat early

Whilst the time we eat dinner varies, we aim to eat between 6-7 PM and ideally no later than 8 PM. Whilst this is just a general guide to go by, it’s beneficial to give your body time to fully digest which allows for improved sleep. It’s also important though to not become too structured or strict about these things as the time we eat can sometimes be out of our control take going out for dinner with friends as an example. Also, sometimes a late-night snack or a healthier after-dinner treat may be exactly what your body needs.

Healthy desserts

Speaking of healthier after-dinner treats, after dinner is often when those sweet cravings hit. To help you curve those cravings we’ve included a decadent yet healthy chocolate mousse tart recipe below. This recipe allows you to reach for a treat that features wholesome, real ingredients instead of sugar laden alternatives. And, as we always say, we advocate balance! When it comes to dessert, this is a perfect example. It really is all about moderation or finding healthier alternatives that are equally delicious yet nourish your bodies as well as satisfying your sweet tooth.

Chocolate mousse tartlets

Makes about 10

Ingredients

Base

3/4 cup buckwheat flour 

3/4 cup almond meal

1/4 cup desiccated coconut

1/4 cup Power Super Foods Cacao Powder

3 tbsp raw organic honey

3 tbsp coconut oil, melted

1/4 cup boiling water

Chocolate mousse filling

1 cup raw cashews (soaked for 3-6 hours)

3/4 cup coconut milk

1/3 cup Power Super Foods Cacao Powder

2 tbsp coconut oil, melted

3 tbsp raw honey or coconut nectar

1 tsp vanilla bean powder

1/4 tsp ground cinnamon 

1/4 tsp Himalayan salt

Toppings

Power Super Foods Cacao Nibs

Power Super Foods Cacao Powder

Method

• Preheat oven to 160 degrees C.
• Combine all base ingredients in a large mixing bowl, mix until it starts to stick together (it’s easiest to use your hands).
• Grease and line 10 small tartlet cases and press in the base. Bake for approximately 10 minutes and then set aside.
• Drain and rinse soaked cashews.
• Place in a high-power blender and combine with all remaining mousse ingredients, blend until smooth and creamy (this takes a few minutes).
• Remove tartlet bases from the tin and spoon in the filling.
• Place in the fridge and allow to set for 3-4 hours or overnight.
• To serve, top with Power Super Foods Cacao Nibs and dust with Power Super Foods Cacao Powder.

We hope you’ve enjoyed these simple tips and recipes to help you on your wellness-boosting journey.

Finally, in collaboration with Power Super Foods, we’re giving away 3 x 1-hour, weekly nutrition e-consultations to one lucky Power Super Foods Instagram follower. The consultations will be tai-lored to meet your health goals, whilst also answering any questions you may have on your diet, including what you should be eating each day. For further details on how to enter,  click here.

Post four of five

A healthier lunch

Hannah and Jen from Health Synergy here, sharing our third post as part of our wellness-boosting collaboration with Power Super Foods.

The topic for this post is a healthier lunch.

Elements of a healthier lunch include enjoying foods that will keep you fueled throughout the afternoon, practicing portion control and enjoying the occasional liquid lunch to give your digestive system a rest.  

Ready to begin?

Introducing healthy habits such as eating a wholesome breakfast, lunch and dinner is a great way to increase your energy levels throughout the day and avoid snacking.

As we at Health Synergy like to have a bigger breakfast, we often make a salad for lunch which is ideal for when we’re at work, as well as for days when we’re at home. Some people have the idea that eating salad is boring, but there are so many delicious ingredients you can include to keep it interesting.

A typical salad for us contains:

-          Avocado for healthy monounsaturated fats. Monounsaturated fats help improve the blood lipid profile.

-          Tomatoes for carotenoid compound, lycopene. Lycopene is a powerful antioxidant that may help protect cells from damage.

-          Nuts and seeds for a protein boost.

-          Mixed vegetables, salad greens and sprouts for essential digestion facilitating enzymes.

-          Power Superfoods Wakame Flakes for a flavour and nutrient boost. Wakame flakes contain a unique compound called fucoxanthin. This compound has been shown to stimulate immune function.

To make your salad even more filling, you can also add goats cheese or grilled halloumi. Both will help enhance the salad’s protein the calcium content. Goat and sheep milk cheeses are also easier on the digestive system than dairy alternatives.

For the dressing, we like to keep it simple with a mix of extra virgin olive oil, lemon juice, salt and pepper.

Getting into the habit of packing your own lunch is a great way to avoid being tempted by fast-food alternatives - your wallet will thank you too!

Here’s one of our go-to lunchbox salad recipes:

Lunchbox salad

Serves 1

Ingredients 

1/2 tbsp tamari

2 tbsp sunflower seeds

1 small handful activated walnuts

50g salad leaves

1/2 avocado, cubed

100g cherry tomatoes, halved

1 tbsp extra virgin olive oil

1 tbsp lemon juice

1 tbsp Power Super Foods Goldenberries

Himalayan salt and pepper, to taste

Sprouts, to serve

Method

-          Lightly drizzle cubed avocado with lemon juice. This will help to keep it fresh until lunchtime.

-          Lightly pan-cook sunflower seeds and walnuts in tamari for a few minutes.

-          Arrange all salad ingredients in lunch box.

-          To make dressing, simply combine olive oil, lemon juice, salt and pepper. Mix well and transfer to a small sealed container.

-          When lunchtime arrives, drizzle dressing over the lunchbox contents and top with sprouts, and additional salt and pepper, if desired.

Portion control

Portion control can be an issue for many, particularly on the days when you’re eating lunch at home. To help prevent over eating, here we have a few trusty tips:

-    Prepare your lunch in the kitchen and then go sit outside (this is also a great way to soak up a healthy dose of Vitamin D!). Alternatively, just remove yourself from the kitchen to eat your prepared lunch. This will prevent you from refilling your bowl if the ingredients are out in front of you.

-    Use a smaller bowl or plate.

-    Allow about 15-20 minutes for food to digest after eating. This time will allow your body to register whether you’re full.

-    Fill your plate with vegetables for increased satiety: the water content in vegetables help make you feel fuller.

-    Include some sort of protein on your plate: tofu is a great plant-based option, as well as nuts or seeds.

For a delicious protein and nutrient packed lunch, try our Power Super Foods Vegan Poke Bowl:

Vegan poke bowl

Serves 4

Ingredients

Poke bowl

1 tsp sesame oil

1 small brown onion, finely chopped

1 tbsp grated ginger

200g brown rice noodles

200g firm tofu, cut into cubes

100g snow peas

100g bean sprouts

1 carrot, grated

1 cucumber, roughly diced

1 small avocado, mashed

1 tbsp Power Super Foods Nori Flakes, to serve

Seaweed salad (optional)

Wasabi ponzu dressing

1 tbsp sesame oil

2 tbsp tamari

1 tsp grated ginger

1 tbsp lemon juice

1/2 tsp wasabi powder

Method

-          Place sesame oil, onion and ginger in a non-stick pan and sauté for 2-3 minutes.

-          Meanwhile, cook noodles as per packet instruction.

-          Drain noodles and toss through onion and ginger mix before placing in the center of a large bowl. Arrange tofu, vegetables, avocado and seaweed salad on top.

-          To make dressing, combine all ingredients in a small bowl, mix well.

-          Pour dressing over poke bowl and top with Power Super Foods Nori Flakes and chili.

-          Serve and enjoy!

Liquid lunch

For those looking to give their digestive system a bit of a rest, try our Power Super Foods Meal Replacement Superfood Smoothie. You’ll be surprised by how full and satisfied you feel. It is a serious superfood hit, containing Power Super Foods Maca, Maqui and Cacao Powders as well as Cacao Nibs for added crunch.

Meal Replacement Superfood Smoothie

Serves 1-2

Ingredients

1 ripe banana

1 young coconut, flesh and water

1 tsp Power Super Foods Maqui Powder

1 tsp Power Super Foods Maca Powder

1 tbsp Power Super Foods Cacao Powder

2 tbsp Power Super Foods Cacao Nibs

2 tbsp raw cashews

Method

-          Combine all ingredients in a blender, blending until ingredients are well combined.

-          Serve and enjoy!

We hope you’ve enjoyed these simple tips and recipes to help you on your wellness-boosting journey.

Finally, in collaboration with Power Super Foods, we’re giving away 3 x 1-hour, weekly nutrition e-consultations to one lucky Power Super Foods Instagram follower. The consultations will be tai-lored to meet your health goals, whilst also answering any questions you may have on your diet, including what you should be eating each day. For further details on how to enter,  click here.

Starting the day right

Hannah and Jen from Health Synergy here, sharing our second post as part of our wellness-boosting collaboration with Power Super Foods .

The topic for this post is starting the day right.

Getting off to a healthy start first thing of a morning is so important because it establishes your mindset and behavior for the rest of the day.

If you start the day with a nourishing and wholesome breakfast, not only will you feel fuller and more satisfied, but also more motivated to continue to eat well throughout the day.

Starting the day right also decreases the likelihood of snacking and over eating later in the day.

For some inspiration and ideas on starting the day right, try:

Kickstarting your metabolism

Upon rising, have a glass of hot water and lemon each morning. Doing so helps to kick start the metabolism and re-hydrate the body after sleep. The added Vitamin C boost (from the lemon) also aids digestion and helps to alkalize our system and support detoxification. ⠀

A nourishing breakfast

Enjoy a nourishing, superfood packed breakfast like a smoothie bowl. This is how we at Health Synergy like to start most days. Usually ours will be an acai bowl, alternating between different superfood ingredients such as cacao for a chocolatey twist, or mango and coconut in the warmer months.

Pictured below is our Power Super Foods Super Berry Smoothie Bowl. Featuring Power Super Foods Acai, Maqui and Maca Powders, this dish is a delicious, nutrient packed breakfast that really helps keep your energy levels lifted throughout the day.

Try it for yourself:

 Super Berry Smoothie Bowl

Serves 2

Ingredients

1 tbsp Power Super Foods Acai Powder

1 frozen pitaya sachet

2 frozen bananas

1/4 cup fresh or frozen strawberries

1/2 cup frozen blueberries

1/2 tbsp raw honey

1/2 tbsp Power Super Foods Maqui Powder

1/4 cup coconut water

1 tbsp peanut butter

2 tsp Power Super Foods Maca Powder

Method

• Combine all ingredients in a high-power blender, blend until smooth and creamy.
• Transfer mixture to bowls and top with your choice of granola, fresh fruits and/or additional peanut butter. Serve immediately.

Getting prepared ahead of time

Think you don’t have time to make a healthy breakfast? For those who are time poor, we suggest preparing your breakfast the night before. Bircher muesli and chia puddings are perfect for this – we strongly recommend our Power Super Foods Creamy Cacao Bircher.

Creamy Cacao Bircher

Serves 2

Ingredients

1 cup gluten-free oats

1 1/4 cup almond milk

3 tbsp coconut yoghurt

3 tbsp Power Super Foods Cacao Powder

1 tbsp Power Super Foods Organic Chia Seeds

1 tbsp hulled tahini

2 tbsp Power Super Foods Coconut Sugar

1/2 tsp cinnamon

Method

• Combine all ingredients in a large mixing bowl, mix well and refrigerate overnight.
• In the morning, transfer mixture to bowls or jars and top with fresh fruit, Power Super Foods Cacao Nibs and/or additional honey to taste.

Another quick and healthy breakfast option is yoghurt and homemade granola. You can make a batch of our Power Super Foods Hazelnut Crunch Granola on a weekend to keep you going throughout the week. It’s delicious served with yoghurt and/or your choice of milk. We highly recommend making your own granola as the store-bought varieties often contain excessive amounts of sugar and oils.

Hazelnut Crunch Granola

Serves 8

Ingredients

1 cup hazelnuts

1/2 cup coconut oil, melted

6 medjool dates

1/4 cup almond milk

1 1/2 cups gluten-free oats

1 cup quinoa flakes

1 cup shredded coconut

2 tbsp Power Super Foods Coconut Sugar

1 tsp cinnamon

1 tsp vanilla bean powder

1/2 tsp Himalayan salt

Method

• Preheat oven to 180 degrees
• Combine hazelnuts, coconut oil, dates and almond milk in a blender. Roughly blend.
• Combine all remaining ingredients in a large mixing bowl, mix well and then stir through hazelnut blend (it’s easiest to use your hands).
• Spread granola over a lined baking tray and place in the oven for 25-30 minutes, turning every few minutes.
• Turn off heat and leave granola in the oven for approximately 10 minutes to continue baking.
• Once completely cooled, store granola in an air-tight glass jar.

Whatever breakfast option you choose to go with, we recommend sitting down to eat, rather than eating ‘on the go’. Doing so gives you time to enjoy and properly digest your food. That means eating whilst in ‘rest and digest’ mode, rather than fight or flight, which is the dominant system when stressed or rushed.

A healthier weekend brunch

Don’t let your healthy practices fall to the way-side once the weekend arrives. Instead of a traditional (often greasy), savoury breakfast, try our Power Super Foods Eggs Benedict. It has a delicious pumpkin ‘hollandaise’ and is topped with Power Super Foods Nori Flakes.

Nori flakes are a delicious seasoning, rich in important trace minerals: iodine and iron. Iodine is responsible for normal production of thyroid hormones and the maintenance of healthy skin. Whilst iron is necessary for normal oxygen transport, energy production and immune function. ⠀

 Eggs Benedict

Serves 2

Ingredients

Benedict

2-4 organic free-range eggs

2 slices of bread

100g baby spinach leaves, wilted

1 ripe avocado, sliced

10 cherry tomatoes

1 pinch freshly cracked pepper and Himalayan salt, to taste

1 tbsp Power Super Foods Nori Flakes, to serve

Pumpkin hollandaise sauce

1 egg yolk
100g pumpkin

2 tbsp coconut oil, melted
1 tbsp lemon juice
1 tsp filtered water
Pinch Himalayan sea salt and freshly cracked pepper

Method

• Firstly, prepare pumpkin hollandaise sauce by boiling pumpkin for approximately 10 minutes or until softened.
• In a heat proof bowl, whisk egg yolk with lemon juice, water and mashed pumpkin.
• Place heat proof bowl in boiling water and stir constantly. Slowly add coconut oil and continue to stir for approximately 7 minutes or until the sauce starts to thicken.
• Remove from heat, cover and set aside.
• Poach eggs using an egg poacher for 3-5 minutes.
• Arrange remaining ingredients (wilted spinach, sliced avocado, tomato) on toasted bread and top with poached egg(s).
• Serve with hollandaise sauce, freshly cracked pepper, salt and a sprinkle of Power Super Foods Nori Flakes.

We hope you’ve enjoyed these simple tips and recipes to help you get started on your wellness-boosting journey.

Finally, in collaboration with Power Super Foods, we’re giving away 3 x 1-hour, weekly nutrition e-consultations to one lucky Power Super Foods Instagram follower. The consultations will be tai-lored to meet your health goals, whilst also answering any questions you may have on your diet, including what you should be eating each day. For further details on how to enter,  click here.

Setting the foundation towards better health

 Hola Hannah and Jen from Health Synergy here. As part of our wellness-boosting collaboration with Power Super Foods , we’ll be sharing four guest blog posts with you. Each will cover off a different theme. Starting with getting the basics right, following through to healthy breakfast, lunch and dinner options. Before we can get to the healthy meal options, we first need to establish the basics. These basics are the foundation towards better health.

Sometimes, establishing these basics and introducing new habits can be the most daunting part in any lifestyle change. To help you on that front, here we have some simple tips to assist you in getting started on your wellness-boosting journey. This includes some advice on what superfood staples to include in your diet (and pantry), as well as some healthy habits to implement such as getting enough sleep, regular exercise and mindfulness practices.

Superfood pantry staples

We love including superfood ingredients in our diet. They’re abundant in nutrients which help en-hance our energy levels and mood, whilst also contributing towards satiety, and keeping sugar cravings at bay. Here’s a list of our favourites and why:

Maca powder:

Maca powder is ground from the resilient and nutrient rich root vegetable, maca. This vegetable has long been used in traditional medicine to assist in balancing hormones (particularly for wom-en), as well as providing support for the nervous and immune systems.

Acai and Maqui powder:

Native to the Amazon, acai berry is a source of Vitamin C, helping contribute to cell protection, healthy collagen formation and reduction in fatigue; whilst maqui is a berry that’s native to Pata-gonia. It’s a delicious source of Vitamin A and C, and is rich in antioxidants, helping to contribute to healthy immune function.

Goji berries:

Goji berries are one of our favourites, especially Power Super Foods Goji Berry Blend, mixed with cacao nibs for a serious antioxidant hit! Goji berries have high nutrient levels that promote healthy hair and skin.

Cacao nibs:

Cacao nibs are a source of fibre, antioxidants and magnesium. Magnesium helps contribute to a healthy (energy) metabolism, muscle function and electrolyte balance. These same benefits apply to cacao powder. Just make sure you purchase cacao rather than cocoa. Cacao is processed from cacao beans in lower temperatures than the average cocoa powder. This process ensures the nu-trients are not depleted through high temperature processing.

Chia seeds:

Chia seeds are a great way to increase intake of nutrients including omega 3 fatty acids, fibre, iron and calcium. We recommend soaking them overnight in filtered water or coconut water to create a chia seed ‘gel’ that can be added to smoothies or made into a chia pudding. Coconut wa-ter is a great choice for enhancing nutritional value and adding natural sweetness.

Coconut sugar:

When it comes to natural sweeteners, one of our top picks is coconut sugar. Coconut sugar is the crystallised nectar of the tropical coconut palm tree blossom. Found (and harvested) high in the swaying canopies of Indonesia, the nectar is evaporated and ground into a unique, faintly caramel-tasting sugar. It’s minimal (and sustainable) processing ensures that some of its minerals are re-tained. As with any sweetener, we recommend using small quantities.

Adding a tablespoon of any of these ingredients, or making the swap from processed sugar to a small amount of coconut sugar is such an easy and delicious step towards improving your wellbe-ing. Trust us when we say, you’ll feel and see the benefits!

Getting enough sleep

Restorative sleep is a fundamental element to our overall wellbeing. The amount of sleep we re-quire is dependent on the individual, but on average we aim for eight hours rest per night.

Sleep is so integral as it can impact many elements of our health. Including energy levels, blood pressure, psychological wellbeing, metabolism and the appearance of our skin. So, it should not be overlooked.

If you’re needing some assistance in establishing better sleep practices, try some of these tips:

• Eat dinner earlier. This will give your body time to digest the meal before it rests.

• Have a bath before bed to help wind down.

• Establish a regular ‘body clock’ by going to bed and waking up at a similar time each day.

• Put electronic devices away or on ‘do not disturb’ mode about an hour before you go to bed. The blue light given off by these electronic devices can prevent our brains from re-leasing melatonin, a hormone that tells our bodies it’s night time.

• Make a “sleep tonic” latte to enjoy after dinner. Our Health Synergy sleep tonic latte con-tains anti-inflammatory turmeric and nutritionally dense Maca Powder. These ingredients help to slow down our nervous systems.

Sleep tonic turmeric latte

Serves 1

Ingredients

1 cup almond milk

1/2 tsp ground turmeric

1/4 tsp powdered ginger

1/2 tsp Power Super Foods Maca Powder

1/4 tsp cinnamon

2 tsp raw honey (or to taste)

Method

• Over low heat, warm the almond milk in a small saucepan.

• Combine the Power Super Foods Maca Powder, turmeric, ginger, cinnamon and honey in a mug. Add a dash of the warmed almond milk to create a paste.

• Once the paste is formed, add the remaining milk, stirring until well combined.

• Top with additional cinnamon and add honey to taste (optional).

Mindfulness

Incorporating mindfulness practices into your daily regime is another simple step towards better health and mental clarity.

With busy lives filled with work and social commitments, we often forget to live in the present and don’t take the time to check in on our thoughts and feelings.

Bringing our awareness to the ‘now’ by simply taking the time to acknowledge these thoughts, feelings and sensations can help to slow down our over worked nervous systems, preventing us from becoming overwhelmed and anxious.

Other mindfulness practices include meditation and yoga, or even just going for a walk in nature. Anything that allows you the time to feel a sense of respite from the fast-paced nature of life, and creates space for personal reflection is of benefit to both our mood and focus.

Exercise

Another crucial element for “setting the foundation” is exercise. We aim to walk for 30 minutes to an hour every day and do pilates or yoga about three times per week.

Taking time out to exercise is a great opportunity to introduce mindfulness practices into your rou-tine and will increase your energy levels throughout the day, as well as improving muscle mass which increases metabolism.

Staying motivated and committed to your fitness regime can be a struggle for many. The solution is finding a form of exercise you truly enjoy so that you look forward to the exercise, rather than associating it with being a chore.

If you’re not sure where to start, start small by doing little things like getting off the bus a few stops earlier, or taking the stairs instead of the lift. Every small change counts and will inch you closer towards your goals.

We hope you’ve enjoyed these simple tips to help you get started on your wellness-boosting jour-ney. As part of this journey, below are two recipes to enjoy post-workout, or as an after-dinner treat to keep sugar cravings at bay.

Finally, in collaboration with Power Super Foods, we’re giving away 3 x 1-hour, weekly nutrition e-consultations to one lucky Power Super Foods Instagram follower. The consultations will be tai-lored to meet your health goals, whilst also answering any questions you may have on your diet, including what you should be eating each day. For further details on how to enter,  click here.

Maca banana split smoothie (post-workout smoothie)

Serves 2

Smoothie base

2 frozen bananas

2 cups almond milk

1 tbsp Power Super Foods Maca Powder

2 medjool dates

1 tsp cinnamon

Choc-tahini sauce

2 tbsp Power Super Foods Cacao Powder

1 tbsp hulled tahini

1 tbsp coconut nectar or maple syrup

1 tsp coconut oil, melted

Boiling water, adding until desired consistency is reached

2 tbsp smooth peanut butter

Method

• To prepare sauce combine all choc-tahini sauce ingredients in a small bowl, mixing well until smooth.

• Drizzle both the sauce and smooth peanut butter around the outside of two milkshake jars and place in the fridge whilst you make the smoothie.

• Combine smoothie ingredients in a blender, blending until smooth.

• Pour smoothie into jars and enjoy.

Coconut Maqui Nice Cream

Serves 2-3

Nice cream

4 frozen bananas

1/2 cup mixed frozen berries

1/2 cup desiccated coconut

2 tsp Power Super Foods Maqui Powder

1 tsp raw honey

Toppings

Power Super Foods Goji Blend

Sliced banana

Berries

Toasted coconut

Smooth peanut butter

Method

• Combine all nice cream ingredients in a high-power blender, blending until smooth and creamy.

• Transfer nice cream to bowls and top with Power Super Foods Goji Blend, sliced banana, berries, toasted coconut, smooth peanut butter.

Ready to bounce into spring feeling healthy from within? Enter our giveaway

To supercharge your wellness, we’ve teamed up with the Health Synergy duo (health enthusiast Hannah Singleton and Naturopath and Nutritionist Jen Murrant) to share with you four weeks of delicious recipes and nutrition tips, starting with getting the basics right, following through to healthy dinner options.

But that’s not all, to really boost your wellbeing, we have a super delicious prize to share with one lucky Power Super Foods Instagram follower.

The prize? 3 x 1-hour, weekly e-consultations with Naturopath and Nutritionist Jen Murrant (one half of Health Synergy).

The consultations will be tailored to meet your health goals, whilst also answering any questions you may have on your diet, including what you should be eating each day.

To help you on that front, we’re also including $250 worth of your favourite Power Super Foods products in the prize pack. ⠀ ⠀

Hungry to win? Click here to enter.

Chocolate Fudge Donuts

by @emerson_cooks

Image by Erin Weeks

Makes 10 mini donuts. (double recipe for larger donuts)

Dry:

1/2 cup almond meal

1/2 cup spelt flour

1/4 cup coconut sugar

1/2 tsp baking soda

3 Tbsp Cacao GOLD Cacao Powder

1 Tbsp mesquite powder

Pinch Peruvian Pink Salt

Wet:

1/2 cup apple puree (or mashed banana)

1/3 cup rice milk

2 Tbsp maple syrup

Chia egg (1tbsp Chia with 3 Tbsp water set aside for 5 minutes)

Preheat oven to 180c

Combine the wet and dry ingredients in a bowl and stir to combine (don't over mix).

Pour/spoon the mix into donut moulds, fill almost to the top.

Bake for 10-12 minutes.

GLAZE:

1/4 cup coconut oil melted.

1/4 cup cacao powder

2 tbsp maple syrup

Stir to combine, once donuts have baked and are fully cooled, dip them into the chocolate. Allow to set in the fridge. Sprinkle over with Cacao Crunch.

ENJOY!

Strawberry Beet Chia Parfait

by @featherandcrumb (Instagram)

VEGAN Choc Beetroot Cupcakes
with a Rosewater Avocado Frosting

by Diana @momentsofdi_ (Instagram)

CHOC BEETROOT CUPCAKES:

1 med organic beetroot, steamed.

1 cup organic spelt flour

1 tspn organic baking powder

1/2 cup cacao powder

1/2 cup coconut sugar

100ml coffee (I used organic cold brew coffee)

I blended all the ingredients in my Thermomix until smooth.

Divide into cupcake liners and bake for ~ 25mins on 160C.

Let them cool before topping with the frosting, cacao nibs and organic dried rose petals. .

ROSEWATER FROSTING:

1/2 avocado

1/3 cup raw cacao powder

1/3 cup rice malt syrup

Rosewater

I blended all the ingredients together.

Make sure you alter the rosewater and rice malt syrup to taste.

I like my desserts rose-y and not as sweet.

Açai Bowl

by  Erin Weeks

2 frozen bananas

1/2 cup frozen blueberries

1 tbsp cacao gold

1 tbsp açai powder

1 tbsp golden flax meal

1 tsp maca powder

Almond milk or coconut water to blend

Top with deliciousness of choice. I used coconut flakes, strawberries, bananas, passionfruit and cacao crunch.

Another Smoothie Bowl

by Erin Weeks

1 tsp maca powder

1/2 cup strawberries

2 frozen bananas

1tbsp golden flax meal

Almond milk or coconut water to blend

Topped with coconut flower nectar drizzle, Neapolitan Morning Munch and goji berries :)

For more recipes head to our recipe section! 

Back 2 Earth is a raw, plant-based organic farm stay and health retreat.  We offer a float tank experience, massage therapy, psychotherapy, animal therapy and  RAW vegan cuisine. 

Many of our animals are rescued and they are all hand-raised and very much loved.  Our basic principles are kindness, compassion, inclusion, sustainability, environmental awareness, zero waste policy and self-sufficiency.

Continuing our philosophy, guests can purchase a seasonal box of organic fruit and veggies from the Back 2 Earth organic fruit and veggie co-op, as a way of extending their visit.

Many guests come here to escape urban life, meet and greet our hand raised farm animals, enjoy raw vegan cuisine, relax, pick their own organic veggies, stroll through our fruit forest. They leave knowing a bit more about sustainable living and organic gardening.

Marc is a Chef and Massage Therapist and runs massage and raw food workshops at Back 2 Earth. We also run detox and rejuvenate your mind, body and relationship packages. All our workshops are tailor-made and exclusive.

We use Back 2 Earth as a venue for people to hold their own retreats, workshops and conferences.

We offer accommodation for up to 13 people in 3 different farm stays.  

Both Marc and myself have had serious health issues and eating a predominantly RAW, plant-based diet and incorporating many SUPERFOODS each day has been very healing.

Back 2 Earth is the result of years of us DREAMING, planning and risking everything to make it happen – it’s about work/life BALANCE, working as a team, combining our healing skills, integrating physical touch with deep EMOTIONAL connection, being surrounded by nature and beauty, reconnecting with the earth and animals, and about healthy eating and living.

This has been our journey of finding our way back … Back 2 Earth.

Here are some of our favourite Superfood recipes:

These are our delicious, minty superfood slices.

They are made with seven different superfoods. We pretty much have one every day.

We owe our improved health to being predominantly on a supercharged, raw eating plan.

Minty Superfood Slice 

Ingredients (blend)

· 2 cups goji berries
· 2 Tbls hemp
· 2 Tbls maca powder
· 2 Tbls sweetener of choice
(I use honey as it is another superfood or try coconut sugar)
· 2 Tbls melted coconut oil
· 1/4 cup coconut flakes
· 1 inch of filleted aloe Vera (optional)
· 1/4 cup cacao nibs

Method

· Blend all the ingredients
· Add some food grade mint drops for flavour
· Spread on a baking sheet
· Score and top with chia seeds.
· Freeze, separate, freeze again until ready to eat.

Back 2 Earth Raw Muesli

First mix the following by hand (really well)

2 C activated buckwheat
1 C sunflower seeds
1 C pepetas
1 C goji berries
3 C coconut flakes
1 C cacao nibs
1 C maca powder
2 C mulberries
1 bunch chopped kale leaves
½ C orange zest (optional)

Then add:
15-18 diced dates
15-18 diced figs
2 C dried, shredded apple
1 C dried, diced apricots
1 C dried, diced guava (optional)
1 C dried sultanas (optional)
Any chopped and dried seasonal fruit
4 Tbls cinnamon (optional)
1 Tbls vanilla powder (optional)

Mix well again. .

Then add:

• · 2 cups cocoa powder and mix really well until everything is coated.

Then add

• · 1 cup honey/agave/maple syrup or sweetener (optional)

Finish with

• · 3/4 cup Cocoa butter &
• · 1/4 cup coconut oil melted together.

Assembly

• Pour over muesli and mix really well so all is coated. Leave for five minutes and mix again.
• This recipe is Wheat/gluten free, dairy free, Sulphur dioxide free (use only organic fruit and kale), vegan option use agave/rice syrup/malt or any other organic sweetener.
• Mix/match or add ingredients that you like…… Enjoy
• Transfer to dehydration sheets about 6 – 9 sheets and dehydrate for 4-5 days until completely dried, at 35 degrees (mix occasionally).

 Belle Brockhoff

Tell us a bit about yourself… how do you come to be on the World Tour for snowboarding, and how did you become an Australian Olympian. 

I am a 23 year old Snowboard-cross racer on the World Tour. Ive been in this sport for 5 years now and snowboarding for 13 years. Since hoping onto my first snowboard, I fell in love with the sport and wanted to represent Australia overseas on the World Tour, compete at the Winter Olympics and be the best in the World. So far, I'm only two spots away from the top place.  

Is snowboarding growing as an Australian sport?
Do you find you are taken seriously as an Australian competitor when competing in the US or Europe? 

Snowboarding in Australia is growing everyday which makes me so happy to see. Each year we have more and more talent coming to our SSA Futures camp who are always so excited to be on snow. Our sport isn't as big as AFL here in Australia and even not as big as Alpine racing in Europe but each year especially coming into the 2018 Olympics we have growing exposure which is good for our sport. 

Which Australian snowfields do you most like to train? 

Mt Buller.

Where do you most like to train OS? 

The Austrian Glaciers. 

How have your fuelled yourself when training for these events? 

I fuel myself with different super food snacks. Snacks that I can digest easily and gives me the most engery in between training sessions. My favourite snack is Goji Berries and Goldenberries from Power Super Foods. 

How has your diet improved since you because an elite athlete? 

I have become a lot more aware of what is good for me and what is not. Having a good energy source from good foods has helped maximise my training and performance. 

Do you identify as anything particular such as vegan, paleo, vegetarian, flexitarian? 

I don't however I find incorporating healthy foods that are whole, raw and organic help my body stay strong and healthy. 

What role do superfoods play in your everyday diet? 

They play an important role of gathering good reliable energy when I need it. 

What are your favourite Power Super Foods products and how do you most like to incorporate them into your diet?

Goji Berries, Chia Seeds and Morning Munch Pumpkin Spice.  I love putting them into my morning smoothies! 

You have tried all three of our Morning Munch breakfasts, which one is your favourite?

Yes, I have and I love the Morning Munch Pumpkin Spice :) 

Do you have any fave recipes you would like to share with us? 

My Fav recipes that I have been baking a tonne is a...

Gluten-Free Banana Bread. 

Prep & Cooking time is around: 1 hour 10 mins 

Preheat oven to 180 Celcius (160 Celsius fan-forced)

Ingredients:

1/2 Cup Goji Berries

1/2 Cup Chia Seeds

2 tbsp Cacao Powder 

2 tbsp stevia powder, raw honey or maple syrup 

2 cups Almond Meal 

3 Eggs 

3 mashed Ripe Bananas + 1/2 for decoration 

4 fresh pitted dates chopped 

1/2 cup LSA or Ground Flaxseed 

1/4 cup Almond milk 

1/4 cup roughly chopped walnuts 

1/4 Psyllium husk 

1 tsp vanilla extract

1 tsp vanilla powder  

1 + 1/2 tsp baking soda

2 tsp cinnamon powder

2 tsp virgin organic coconut oil, melted

Mix all ingredients in a large mixing bowel.

Lightly oil a standard loaf tin. 

Pour mixture in the tin and place 1/2 banana length ways on top. 

Bake for 45-50mins.

If you wish, serve with greek yoghurt, cinnamon and maple syrup drizzled over the top. 

Connect with Belle and follow her journey here...

Facebook.com/bellebrockhoff1

Instagram.com/bellebrockhoff

Twitter.com/bellebrockhoff

Hi, I’m Nicole - a primary school teacher from Brisbane, with a love for all things health and fitness and a passion for baking simple, healthier treats.

I am incredibly fortunate to have grown up with a mother who loved food and cooking. She taught me from a very young age to eat healthy, veggie packed meals and she is the reason I now have such a passion for health, wellness and nutrition. I love being able to motivate, inspire and empower people of all ages to be the best version of themselves, by helping them to see that what we put in our bodies can either nourish or harm us.

I personally try to nourish my body everyday by fuelling it with as much healthy, unprocessed and nutrient-dense food as possible. I do this by making my own food as much as possible and shopping at my local farmer’s markets is also incredibly important to me. Having recently moved into my own house, I love being able to grow many of my own fruit and veggies, not only for nutritional reasons, but also environmental ones. I hope to one day be able to grow the majority of my own food, which is the ultimate form of ethical and sustainable food production.

Being around children all day as a teacher, I also truly believe in teaching our younger generation about the benefits of healthy eating by involving them in every step of the cooking process. From letting them pick their own veggies from the garden or at the markets, to letting them help you prepare dinner and putting it on the table, they will learn to not only love making their own food, but hopefully also see the health benefits in knowing where their food comes from. I believe that a love for health and nutrition begins at a young age and that if we start to make positive changes now, we can create a happier and healthier future for many generations to come.

Superfoods are one of my favourite ways to pack more nutrients into my daily meals. I love boosting my diet with organic superfoods, my favourites being chia seeds, raw cacao powder and acai powder. Here are two of my favourite breakfast recipes.

Smoothies and smoothie bowls would have to be my favourite way to supercharge breakfast. They are such an easy, tasty and versatile way to pack in a load of nutrients. I love layering mine into jars with coconut chia pudding or topping them with loads of fresh fruit!

Here is my favourite Green Smoothie recipe:

¼ cup coconut milk

1 large handful of baby spinach

½ small green apple

¼ green cucumber

2 stalks celery (including the leaves)

Small handful fresh mint leaves

2 tsp PSF Chia seeds

1 tsp PSF Maca Powder

1 tsp PSF Cacao Powder

¼-½ cup ice cubes (depending on how thick you like it)

Place all the ingredients into a high-powered blender and blend until smooth. Add the ice slowly as it adds a lot of volume and you can use more or less depending on how thick you like it.

Optional Toppings:

Fresh fruit – I used star fruit, passionfruit, kiwi fruit and strawberries.

You could also use:

Chia Seeds

Coconut Flakes

Morning Munch

Goji Berries

Cacao nibs

Chocolate Protein pancakes are my favourite weekend breakfast. I love adding cacao powder because it’s like healthy chocolate packed full of benefits! It is highly antioxidant, rich in minerals and a natural energy booster, so it’s delicious in pancakes, smoothies and raw, chocolatey treats.

Here’s my super simple Protein Pancake recipe:

½ cup oat flour

¼ cup protein powder of choice (chocolate or vanilla work best)

1 tsp baking powder

1 egg or 1 chia egg

½ tsp vanilla essence

3 tblsp PSF cacao powder

1 tblsp PSF coconut sugar

¼- ½ cup almond or coconut milk

Place all ingredients in a blender and blend everything until smooth. Add milk slowly until you get a smooth, but relatively thick consistency. Place spoonfuls of mixture in a frypan and cook in a small amount of coconut oil until browned.

Chocolate Sauce

3 tblsp PSF cacao powder

1 tblsp PSF coconut sugar

Almond milk to reach desired consistency

Mix all ingredients in a small cup until smooth. Pour over pancakes.

Top cooked pancakes with banana slices pomegranate and PSF Cacao Nibs.

 Connect with Nicky on Instagram @nickyward86

PSF: You have an amazing passion for running and we know you have done a marathon in freezing cold Antarctica and Greenland which sounds incredible. Where did your motivation for running come from?

DW: I moved to London in my early 20s and after a few years of a hectic, corporate lifestyle I was unfit and overweight.  Initially I took up running for health benefits and to lose weight.  I was far from a long distance runner with anything over 5k a struggle. But I persisted and found running became a useful tool in helping deal with stresses of modern life. 

PSF: And what made you decide to do all continents in under 7 days so soon after your recovery from life threatening brain surgery?

DW: Over the course of 2012 I set myself the goal to run a marathon on each of the 7 continents; North America, South America, Africa, Asia, Europe, Australia and completed the challenge in Antarctica.  Shortly after completing this challenge I was diagnosed with a large brain tumour that nearly took my life.  During the 13 hour operation I suffered extensive nerve damage to the right side of my head losing the balance nerve which required me to learn to walk again.  After an extensive stay in hospital fighting additional complications such as meningitis and swine flu I eventually left in a wheelchair with doctors advising a 12-18 month recovery period and that I’d never be the same..  

During the recovery period I was presented an opportunity to run a competitive marathon on each continent in 7 days (777).  Something that initially seemed unlikely but became my focus and ultimately the driving force to my rapid recovery.. 

PSF: Is running now your ‘day job’?

DW: Running is the primary focus and passion but remains a self funded endeavour.  Prior to illness I worked as an Enterprise IT Architect for a global investment bank which was a good source of income for funding crazy adventures.  A sponsor would be lovely :)  For the time being I am teaching yoga, meditation and doing motivational talks…   

PSF: What was your training diet like for these events before your diagnosis/surgery? How did it change after your recovery?

DW: My diet prior to illness was high in animal products and processed foods which I assumed were good for me.   Before events I would ‘carbo load’ which meant eating doughnuts, lollies and anything else I could find high in calories as I assumed I needed it to get me through the run.    Post race it was straight to McDonalds for a ‘recovery’ meal to replace the lost calories.  I was really far off the mark for a healthy diet but just didn’t know any better.. 

During my recovery I came across compelling evidence indicating vegetarian/plant based diets were a healthier alternative to animal based diets that aid the bodies natural healing processes.   I was desperate for anything to help me recover and switched to an organic plant based diet..

PSF: Since the surgery you have moved to a plant-based diet and included superfoods regularly. In what way does your body feel different as a result of this dietary change and the inclusion of superfoods?

DW: It’s like I was given a brand new body..  One that functions with no aches and pains..  I went from being 90+ kilograms with a body fat percentage over 25% to 68-72kg and a body fat percentage of 8-10% depending on the phase of training… I train less with better results and rarely suffer injury or common illnesses like colds & flu…  This is 100% attributed to dietary changes and the inclusion of superfoods! 

PSF: When you are competing in marathons do you get ‘runner’s high’? What does it feel like and how long does it last?

DW: Absolutely,  for me it’s a phenomenon that occurs randomly.  I’ve experienced it during short training runs or in long 100k & multi day events with the a significant occurrence at the completion of running 777…  An indescribable sense of clarity and calmness came over me and I felt very alive…  It was so noticeable as I hadn’t slept for days and expected the first thing I’d do when finishing would be crash in bed…  But I was wide awake for hours after and felt amazing.   

PSF: Is it difficult to stick to a healthy diet when you’re in between training for events?

DW: Initially the dietary changes were a struggle as I didn’t know how to manage and maintain a plant based diet which often led to reaching for foods I was comfortable with.. Over time I’ve developed a good repertoire of meals, snacks and healthy treats which makes sticking to the diet very easy.. It’s a lifestyle choice now with no temptation of switching back to a diet based on animal products & processed foods..  

PSF: Do you let yourself binge? and if is so what do you binge on?

DW: Usually after a big event my body craves calories so I allow it..  My go to binge food is vegetarian pizza and ice cream for desert..  

PSF: What are your favourite superfoods and how do you most like to use them?

DW: Maca, Cacao & Acai are used regularly in post training recovery smoothies..  Chia seeds feature in a lot of the snacks we make at home..  I find them the most versatile super food and loaded with energy and micronutrients integral to recovery.

PSF: What did you think of our new Morning Munch? (there will be some on its way to you shortly.

DW: It’s great..  It’s been a while since coming across a new food source with such a high nutritional profile.  The morning munch has exactly what I crave after a long run and it keeps me sustained..  Really love the ginger in the Cashew Colada!

PSF: What is your favourite place in Australia to run?

DW: The Mornington Penisula (Victoria) is amazing for running…  The Two Bays Trail between Cape Schank and Dromana is a world class trail with challenging terrain and stunning scenery..  I go often and feel so blessed to be out there!  Australia is loaded with amazing places for trail running..  I’m also a huge fan of the Blue Mountains (NSW) region..  

PSF: Do  you have any fave recipes that you can share with us? Fave Smoothie etc?

Pre-run Apple & Chia Juice :

This is my go to drink before a race…   

2 Tbsp. of chia seeds 

250-300ml of quality organic apple juice

Method : Add the chia seeds and juice to a jar, I use old jam jars..  Shake it regularly every hour for a few hours to ensure the chia seeds don’t form a big clump..  Leave overnight in the fridge ready for the morning run.. 

Choc Banana Recovery Smoothie :

Protein, sugars, good fats and antioxidants are super important for the bodies repair.. 

This smoothie recipe I try to take within 15-30 minutes of finishing a training session.  

2-3 medium sized bananas 

2 Tbsp. of Cacao 

1 Tbsp Maca Powder 

1 heaped Tbsp of plant based protein powder 

1 Tbsp of healthy oil (coconut, hemp, avocado) 

300ml non dairy milk (almond, coconut, macadamia etc..) 

2 generous handfuls of frozen berries (raspberry, blackberry, strawberry etc..)

Honey to taste

A generous pinch of cinnamon 

Method : Put all items in a blender and blend..  Add water to achieve desired consistency..  Add a generous Tbsp of peanut butter if you’re not watching the calories ;-) 

Connect with Doug here...

https://www.instagram.com/kundalini_running/

http://kundalinirunning.com/

Maca-nana Blueberry Muffins - The Family Kitchen Essential

Muffins are everyone’s favourite go-to snack, naughty breakfast or lunch time treat!

These good old treats are everywhere! From the healthiest cafe’s to the most popular fast food chain. Unfortunately, not all are as healthy and nourishing as we like.

Well welcome to my family kitchen essential, the Maca-nana Blueberry Muffin, or as my family like to call them, the Bluffin Muffins! These devilishly sweet treats will leave you feeling nourished and energised rather than with the classically associated muffin top!!

To make this recipe a little bit special I’ve included PowerSuper Foods Maca powder, this hidden superfood is an excellent way to get extra vitamins, minerals, enzymes and essential amino acids into your families diet.

Maca is a powerful Peruvian root vegetable. Although a humble relation of the radish, maca is streaks above it’s cousin in performance, endurance and let’s be honest - taste too!

Silky smooth butterscotch undertones this vegetable is not easily forgotten. Grown at 4,000m above sea level in the Andean district of Junin by the Pumpush people who have been cultivating and consuming Maca as a staple food for thousands of years. This wonderful malty powered vegetable has stood the test of time.

Warmed with milk the reminiscence of Horlicks runs through the air. But with an abundance of health boosting attributes it’s no wonder this vegetable is a firm favourite amongst health guru’s.

Maca Powder

So whether this is your first time using this superfood, or you’re a season ticket holder to the harvested veggie, this recipe is a wonderful way to include an abundance of nutrients to your diet.

Whipping up a batch of these muffins on the weekend means they’re on hand whenever your family needs them, just make sure to hide a few away for yourself otherwise you won’t have a chance to get your paws on the goods!

Say goodbye the store bought muffins, sugar crazed kids and never-budging spare tyre and make a start to a healthy family and you with these Maca-nana Blueberry Muffins!

Maca-nana Blueberry Muffins

 Makes 10

Ingredients

1/3 cup melted coconut oil

2 tbsp honey

2 eggs

2 bananas

1/4 cup of nut milk

1 tsp baking soda

1 tsp vanilla

Pinch of Peruvian Pink salt

1/2 tsp cinnamon

100g buckwheat flour

50g almond flour

50g oats

2 heaped Tbsp Maca Powder

Frozen blueberries

Method

1)    Preheat oven to 180 degrees

2)    Place all liquid ingredients together in a large mixing bowl and whisk until well combined

3)    Now slowly start to add the dry ingredients one at a time.

4)    Whisk until throughly combined.

5)    Grease a muffin tray(i like to use silicon muffin cases so they easily pop out!)

6)    Place a few blueberries at the bottom of the muffin cases, spoon in the mixture, placing more blueberries between spoonfuls

7)    Finally place a slice of banana on top of the filled silicon cases and sprinkle with cinnamon

8)    Place in the oven for about 30 mins until the muffins have puffed up and gone golden brown

9)    Now remove from the oven and enjoy!

Will keep in an airtight container for 3 - 4 days.

Bare Nude Tip: Whip up some cashew nut butter and strawberry chia seed jam and spread generously on muffin!

You can connect with Molly here:

Instagram: @barenudefood

The Small Seed

Your Instagram feed is just stunning, can you tell us how it came about?

Thank you, I have always had a love for food and eating healthily. My parents were in the catering business for over 30 years – so I guess that growing up surrounded by it nurtured my interest – but it was not until a lot later that my passion for it came about. Initially my journey began selling sugar filled cup cakes at markets, a million miles from the healthy creations I produce now, but I did fall in love with the creative aspect of producing and styling food – my first pictures on Instagram still show these early days.

Around two years ago I went to see an acupuncturist due to digestive discomfort and back issues, which led me down a wheat free path. This was the turning point for me as I had to change my eating habits, wheat seems to be in everything these days so I had to teach myself how to cook again (I was an avid baker!). This led to the birth of “@the_smallseed_” and the healthy, plant based foods that I enjoy creating and sharing today – both with my family and hopefully inspiring others.

Are you a professional photographer?

Another aspect of my Instagram page that I am very passionate about is the food styling and photography – I have always had a love photography – but in no way am I a pro!! I am just thrilled that two of the things I love to do come together naturally! I’m always so humbled by all the beautiful comments people leave me on my posts regarding this.

Do you photograph only food or do you also have amazing family albums to look at lol. What is your day job?

Ha – funnily enough I used to take heaps of family pics, I have a wall at home dedicated to family photos – but nowadays my mobile has mainly food photos on it – thousands of them!!

We love the mix of sweet and savoury foods on your feed, which is your favourite and why?

Oooh that’s a tough one – it depends what mood I’m in and how hormonal I’m feeling!! I reckon I’m more a savoury girl – I love my greens!

Does your family love your food? Are they healthier because of it do you think?

My husband loves what I cook/create – he would eat anything!! I’m lucky – he also believes in eating healthily. My three children are good eaters – if I’m honest they don’t always like everything I make but the motto in our household is to try everything at least once, most times they’ll realize that they actually like it!!

Do you identify as anything particular when it comes to food? ie) plant-based, vegan, paleo, vegetarian, flexitarian, gluten free, dairy free etc. What is your food story?

No I don’t identify myself by any labels as I feel physiologically this can have a very negative effect on one. My food choice, however, is mainly a plant based one.

Is organic an important choice for you when purchasing your food?

Organic is one of the elements I consider when shopping for produce – however the other important factors for me are sourcing as much local produce as possible (farmer’s markets, farm gates etc) alongside growing a heap of our own fruit and veges – this is both for nutritional and environmental reasons.

Do you regularly include superfoods into your diet? Which is your favourite?

Yes!! Superfoods are added to many of my recipes on a daily basis, especially smoothies, as it is such a great and easy way to add that extra nutritional value. Not sure I can pick just one so I am going to give you my two current favourites – Chia and Quinoa.

Do you have a favourite local health shop where you purchase your health foods?

Yes I have a few but my favourite is “Market Life”, amazing store selling local fresh and organic fruit and vegetables that also carries a great range of gluten free and vegan products plus pure protein supplies

What’s your favourite way to relax?

Sitting curled up on my day bed out on my deck in all types of weather, nestled amongst the tree tops, listening to nature and getting lost in deep thought – this has to be absolute ultimate way of relaxing, love it!!

Here are two of Chloe's fave superfood recipes:

Budha Bowl 

Ingredients

Brown Rice, Nori, Tofu Bowl with: 
Avocado
kale 
spring onions
cucumber
red pepper 
pickled ginger
Dulse flakes

Hot Ginger and Turmeric Oats sprinkled with Morning Munch Neapolitan and fresh fruits

3/4 Cup of oats
2 Cups of Coconut water

Cook the above ingredients in a small saucepan on a low heat until cooked, stirring occasionally.

Ginger (1/2 inch grated)
Turmeric (1/2 inch grated)

Stir in fresh grated Ginger and Turmeric - aprox half an inch of each (or to taste)

Morning Munch Neapolitan

Serve in bowls and add your chosen toppings

 To connect with Chloe head to Instagram @the_smallseed_

CREATING DELICIOUS, WHOLESOME FOODS TO NOURISH MIND & BODY

 Can you tell us about yourself and your food/fitness journey to where you are today?

Good morning! I'm Claudia Cramer, currently a Masters student in Dietetics at the University of Queensland.  I grew up in a country town and moved to Brisbane to begin my Undergraduate Degree in Exercise and Nutrition Science. 

Growing up I was really active with sports and the community and my diet was quite poor. I worked full-time at a café for a while after highschool and would eat most of my meals there (think pasta and thick shake), I was generally not too bothered about the kinds of foods I was eating. It wasn’t until I began feeling tired and sluggish that I eventually started to take an interest in what I was eating and how this could effect my mood during the day.

It was not an overnight process, but I began researching and taking an interest into those foods, trying to tweak my diet to see if it effected my moods and general feeling. It was that drive for learning about the human body, and being fascinated with how I can fuel it to perform at its best, that led me to study Nutrition Science. I have always had a huge passion for food, cooking for people and helping them with their diets, so it was quite easy to want to further study to become a Dietitian. 

After your studies are done, what are your plans?

When I graduate, I plan to work overseas for a year or so to gain some knowledge and practice in the field, as Dietetics is just so diverse.  I have always had an interest in the way we can use Nutrition to better perform in a sporting capacity so I would love to get involved with that in some way. 

When did you first hear about Power Super Foods?

I first heard about Power Super Foods a few years ago, when the health food stores became one of my favourite places ha ha! I love that Power Super Foods is based in Murwillumbah, where I have spent some time staying, so it’s great to support an Australian company that is only a few hours away. 

What are your favourite superfoods?

Some foods that I have everyday include oats, cacao powder, maca powder. I also have Salmon quite regularly.  I love things like oats and cacao powder, as they are so versatile, from making basic chocolate oats, a choc-almond smoothie or cacao brownies.

Are Organic, Sustainability and Fair Trade practices from your food brands important to you?

They are becoming more important to me as time goes on, as there are so many brands on the market, you need to be able to pick a reputable brand. 

You love travelling, how do you maintain your GlutenFree & DairyFree diet while on your adventures?
What do you look forward to most on your return home food-wise?

Whenever I travel, I make sure to scope out the area of where I am staying, try and find a local grocery store and grab a few things so I am always prepared with snacks.  If we are going out I try to have a quick look at the menu before we go or just ask a few questions when I’m there about the menu.  It is easy if you’re prepared.  I love coming home to my local cafes like Sourced Grocer in Tenerife.

What do you think of our new Paleo Power Morning Munch with tiger nuts?

I love that it’s a great, filling breakfast option.  Top it with some coconut yoghurt or almond milk, delish!

Do you love the features and benefits of Morning Munch? Are these important to you? Such as Activated, Organic, Prebiotic, Gluten Free, high in fibre, magnesium & Iron?

Definitely! Including all of these micronutrients and vitamins such as Iron and Magnesium into your daily diet are really important, as a lot of people (especially women) aren’t getting enough Iron in their diet.  I also love some other features of Morning Munch, like it having over 11 grams of dietary fibre, which is almost half the daily recommendation. 

You live in Brisbane, what is your favourite health food store to buy PSF products from?

I personally love going to the Go Vita in the CBD, it is very central and easy to pop in on the way home from University if I need something.  I also have a lovely little store near my house called Sun and Earth Organics, which have some delicious treats and smoothies. 

Can you share your favourite superfood recipes with us?

For sure! Since it’s coming into Winter (well, soon) here it my easy, quick and guilt-free Cacao Hot Chocolate,  as well as my latest recipe,  Chewy Chocolate Cookies. 

HEALTHY CLASSIC HOT CHOC

CHEWY-CHOCOLATE COOKIES

Connect with Claudia...

Instagram/claudiacramer_

https://cmcnutrition.com/

At Milagro Living, we honor Your EVOLUTION by offering a multitude of

Tools and Resources to Encourage your Thriving Lifestyle!

1.    How did you meet Paul and Lisa, our Co-Founders? 

Lisa and I worked together in another life ~ Whistler in the mid 90’s. She was ‘dating’ this sweet sensitive soul named Paul and we ended up living together, ''Three's Company' style on Rainbow Road. Lisa was and is one of my major influences around nourishing the body on a cellular level. What we eat is important, but what we digest and assimilate is paramount to our health! And what’s not to love about Paul!

2.    You run Yoga and Wellness Retreats how did they come about?

In 2002 I moved to 10 acres in the forest with my partner Willy. With a deep desire to share our lifestyle with others, I started Milagro Retreats and began hosting International Yoga & Surf Retreats here on Vancouver Island and in Baja, Mexico. Over the years this has evolved into Milagro Living ~ Tools and Resources to support your Thriving Lifestyle. Here we share not only our own Retreats, but other like minded offerings as well as recipes and the Milagro Marketplace. 

Milagro Retreats

3.    How do you incorporate your health food company into the retreats?

hOMe Grown Living Foods literally ‘Sprouted’ out of Milagro Retreats. My passion for nourishing our guests with abundant whole food feasts was inspired by the concepts of Living Foods about 10 years ago. I started serving more Sprouted Raw Vegan dishes and one thing led to another….guests wanted access to these foods outside of the Retreats.

In 2008 we started selling our hybrid whole food snack at our Local Farmer’s Market and have since built our self-distributed product line to over 10 SKUS in packaged and BULK in Retailers across Canada….what a wild ride it has been!

hOMe Grown Living Foods - and cooking class at Milagro Retreats

4.    You have been doing these retreats a long time, how has the demographic changed over the years?

Over the past 14 years our demographic has matured. When our focus broadened to include more than yoga and surf with cooking classes, herbal wisdom classes, dance and more, our target market also grew in alignment with these transformational offerings.

Yoga Retreats for Women - Mexico

5.    How can Australian’s find out more about your retreats and Raw Foods?

Head to milagroliving.com and homegrownlivingfoods.ca 

Mermaid Soup   

 Serves 6 – 8

The creamy blend of tahini, miso, and mineral rich seaweeds make this nourishing soup a meal in a bowl. Quick and simple to prepare.

Ingredients:

 6 cups water or vegetable stock

1/8 cup mixed dried seaweed ~ wakame, arami, hiziki, dulse

1 leek, finely sliced

1 Tbsp fresh ginger, minced

2 stalks celery, diced

1small zucchini, diced

2 carrots, diced

1 Tbsp coconut oil

2 Tbsp nutritional yeast

2 -3 Tbsp raw tahini

4 Tbsp shiro miso

Peruvian Pink salt to taste

Mindful Preparation:

Soak seaweeds in water or stock while preparing the remaining ingredients.

Heat liquid to almost boiling. Add leeks, celery, carrots and ginger, simmer for 5 minutes over low heat.

Add zucchini and coconut oil. Simmer until veggies are tender, 5-7 minutes.

Remove 1/4 cup of liquid and blend with tahini, nutritional yeast and miso. Add back to the soup and remove from heat.

Taste before adjusting seasonings or adding salt.

~ Never allow miso to boil, this will destroy the enzymes and life force.

Goji Berry Cacao Fudge

1 1/2 cups cashews

1 cup cacao nibs

1 cup cacao powder

1/2 cup packed dates

1/2 cup cacao butter, melted 

1/4 cup maple syrup

1/4 cup coconut butter

1 TBSP maca

1/4 tsp vanilla powder 

1/4 tsp Peruvian Pink Course Salt

1/4 cup hemp seeds

1/4 cup goji berries 

1/4 cup nuts of your choice

Mindful Preparation

In a vita mix or food processor grind the cacao nibs until they are finely ground. Add cashews and grind. pour into a bowl.

Process dates and maple syrup until smooth

Pour ground mixture back into processor along with the rest of the ingredients except the goji berries, nuts and hemp seeds.

oil a 20cm square pan with coconut oil. pour out mixture into pan. Spread mixture out and sprinkle on the rest of the ingredients and press firmly into the pan

place in fridge for 1 hour to set 

‘There is only one success, to be able to spend your life in your own way.’ ~Christopher Morley~

The Curious Case of Chocolate! Featuring My Naughty Chocolate S’Mores 

Just how Willy Wonka wanted, we’re a chocolate lovin’ society! Dying for a bite of the sweet brown substance! 

I want to delve a little deeper into the chocolate waterfall, separate the good from the bad and see whether we should be consuming the stuff. 

Chocolate comes in many forms - white, milk, dark (60%, 70%, 90%!), with nuts, jelly beans and even marshmallows shoved in side. But really they all come from the same thing, a cacao seed. 

This pure form of chocolate holds a bitter after taste, the seeds must be fermented and dried in order to develop the slightly sweeter flavour we all lust after. Now behold the cacao bean! 

The wonderful world of Willy Wonka, and many other chocolatiers, take the cacao bean and remove the shell to create cacao nibs, these wonderfully bitter bites of cacao are ground up to produce a liquid. This is chocolate liquor. Manufacturers then add milk, fat and sugar to create our favourite Wonka Bars. 

Whether you like it white, there’s a little less coco mass, or whether you like it rich and intense, then there’s a little less sugar and milk. All perfectly measured formula’s have been created so each bite is like a little slice of melting heaven in our mouths! However, don’t be fooled, this extra sugar, fat and milk consumption is the cause of many diseases. 

With the good comes the bad, and this is definitely the case with a chocolate crazed society. The ever growing rise in obesity, diabetes, hormone imbalances, intolerances, acne and tooth decay are a result of this addiction. 

So, if like me you crave something sweet after a meal and often reach for a square of chocolate, then put down that Laffy Taffy and try something new! 

Whether you’re a newly born health freak, suffering from a sugar related illness, trying to loose a few extra pounds, or simply a mother wanting to stop her kids eating so much sugar then I want to help you. 

An industry secret that is starting to filter out is that cacao beans and cacao nibs are edible! In fact, not only do they hold a strong chocolate flavour, but they contain an abundance of health benefits. From immune boosting antioxidants to anti-inflammatory flavonoids. Consuming chocolate with 70% or more of coco mass, or pure cacao itself, means not only will you be getting some of the good stuff but you’re reducing the amount of fat and sugar entering your precious bodies. 

So let’s save those Oompa Lumpa’s extra work and start to eat more of the good stuff than the bad! Let cacao become your new favourite go to chocolate! Not only will you be shrinking your waistline with this simple swap, but you’ll be boosting your antioxidant intake. Feeling fabulous and without the blurred sugar filled brain you will never look back! 

Now let me introduce you to the front runner of cacao chocolatiers, Power Super Foods. They’re gorgeous range of pure raw cacao contains none of the nasties! All natural organic cacao straight from the bean. Whether you want the powdered form to create some chocolate bars Willy Wonka himself would gorge on, or whether your want some crunchy cacao nibs to sprinkle on top of your breakfast for that fast antioxidant hit. Power Super Foods cacao is the chocolate we should all be consuming! 

And for those weekends when you want to make some chocolatey childhood favourites, here’s my recipe for My Naughty Chocolate S’Mores! 

Naughty Chocolate S’Mores

Makes 8

Ingredients:

100g Dark Chocolate (75% or more)

60g Coconut Oil 

3/4 Cup Coconut Sugar

1 Egg (or vegan alternative)

1 tsp Vanilla Extract

2/3 cup Buckwheat Flour 

1/4 cup Power Super Foods Cacao Powder

2 tsp Baking Powder

25g Roasted & Chopped Almonds

8 Marshmallows

Method:

Place the dark chocolate in a heatproof bowl over a pan of simmering water, once melted set a side to cool.

Place the coconut oil and sugar in a bowl and beat until well combined.

Add the egg, vanilla and cooled melted chocolate to mixture, beat to combine.

Add the flour, cacao and baking powder, again stir vigorously until well combined.

Now refrigerate the dough for 20 - 30 mins until it has hardened slightly.

Pre-heat oven to 180° and sprinkle the almonds on a plate ready for the dough. 

Remove dough from fridge, using a teaspoon take a teaspoon amount of the mixture at a time and roll in your hands into a ball, place onto  plate of almonds, press down on the balls so only the top is covered in almonds and it becomes a biscuit shape.

Once all the biscuits have been made transfer to a lined baking tray and place in oven for 8 minutes. 

Once cracks have formed on the surface of the biscuits they’re ready. They will still be slightly soft and squidgy at this point, but they’ll harden during the cooling period. 

When the biscuits are cooled, top half of them with a marshmallow and either blow torch or place under the grill for 2-3 minutes until the marshmallow goes gooey and soft.

Now place the other half of the biscuit on top and press the biscuit down so the marshmallow runs down the sides to create a gooey mess! And Voila! 

You can connect with Molly here:

Instagram: @barenudefood

Web: www.barenudefood.com

Superfoods

The more superfoods you can incorporate into your day, the more wellness you can create. Superfoods are foods that have more nutrition in them than other types of food. They're so nutrient dense, that you feel satiated for much longer. Over-processed foods may make you feel restless as a result of inflammation they can cause in your gut. The artificial additives or colourings (chemicals) can contribute to feelings of ill health and lack of wellbeing.

The more we load our bodies with whole, live, real foods, the more we will crave those. Low calorie, over-processed foods may make us feel initially full, but are we really full? Sometimes it can be a case of 'fake full' - bloated and loaded up with 'empty calories' that aren't serving out bodies with nutrition which translates into wellness. It leaves us only searching for that 'something else' again.

So we are beginning to learn that 'feeling full' and 'feeling satiated' are two different things? Your brain will only switch off its hunger mechanism when it is feeling satiated nutritionally. Your brain knows what types of nutrition you've received that day, week or month, and what you're missing. This is why when you eat real, whole, live foods and foods that are rich in nutrition - like superfoods - you will feel more content. 

Some amazing superfoods are now available almost everywhere. There are health food aisles popping up in major supermarkets, but my favourites are from Power Super Foods, because they're organic and very high quality (see www.powersuperfoods.com).

Images from @andi.lew Instagram

Cacao Powder

Please note this is not the same as cocoa. The difference is where the 'a' and the 'o' are placed. Cacao is the raw, unprocessed version of cocoa. The one that isn't processed; cacao, is rich in magnesium and protein. It does have a bitter taste, but you can easily sweeten it with sugar alternatives like coconut sugar, plant based stevia, xylitol, coconut syrup, coconut flower nectar and rice malt syrup, which are all much more lower GI (Glycaemic index). If you don't have a weight or hormonal issue, you can sweeten your cacao in recipes with honey, or coconut syrup and maple syrup or agave nectar.

Chia Seeds

Chia seeds are probably one of the most nutrient dense superfoods that exist. They are the highest known plant source of Omega-3, with eight times more than salmon! The Omega-3 fatty acid is very stable in chia seeds because of its powerful naturally occurring antioxidants.

Other nutrients present in chia seeds are zinc, folate, iron, magnesium, B12 and calcium. Most people don't know what to do with Chia seeds other than sprinkle them on salads and put them in smoothies, so I have a few recipes for you in Chapter 5.

Super Fruits and Berries

Goji, Açai, Maqui, Goldenberries and other ancient berries are rich in antioxidants and Vitamin C. You can get them from incredible companies like Power Super Foods. When we flood the body with antioxidants, we fight the free radicals and combat oxidative stress. Doing this helps slow ageing and creates wellness. Put them in any recipe or eat them with a handful of nuts and seeds.

Images from @andi.lew

Seaweeds

Dulse, Wakame Flakes and Nori are all types of superfood seaweeds that many other cultures have been enjoying for hundreds of years. This is one reason why the Japanese look so young! Their diet consists of good fats which are imperative for feeding the hormones and nervous system. The Japanese also consume a lot of seaweed which contain a huge amount of antioxidants. Dulse seaweed for example is a natural treasure chest of goodness, with Vitamins A, B1, B2, B3, B6, B12, C, and E, and minerals like potassium, calcium, magnesium, phosphorous, chromium, iodine and zinc and trace elements. I love to sprinkle them on potato salads and eggs or avocado.

Nurture Via Nature with these Mindful Food recipes.

Eating as close to nature as possible, helps you keep reconnected and promotes well-being.

Goji Berry Cookies to go!

Makes 12 small cookies

Ingredients:

½ cup desiccated coconut

2 tbsp pepitas & sunflower seeds

2 tbsp almond meal

2 tbsp RAW vegan protein powder

2 cup rolled quinoa flakes

2 tbs goji berries

1 tsp vanilla essence

2 tbsp organic peanut butter

2 tbsp organic rice malt syrup or coconut flower nectar 

2 tbls butter

2 tbls coconut oil – slightly solidified

Directions:

1. Preheat oven at 180 degrees celcius.

2. Add all ingredients to a bowl and mix with hands until sticky when pressed between the fingers. Add a little bit more sweetener if the mixture does not stick together.

3. Line a baking tray or use a non stick muffin tray

4. Scoop 1 tbsp of the cookie mixture, roll into balls and firmly press almond into the cookie dough to sit in each hole of the muffin tray.

5. Bake in the oven for approximately 30 – 45 mins.

6. Keep the cookies in an airtight container

Creamy Coconut Carrot Cake

Serves 10-12

Ingredients:

2 cups self raising spelt, rice or tapioca flour. If you cant get SR flour, then add 2 tbls baking powder to your gluten free flour.

1 tsp ground cinnamon

1 cup Xylitol (or substitute with 1 cup coconut sugar)

2 cups grated carrots

1 cup chopped walnuts

2 cups coconut oil

4 free range, organic & hormone free eggs, lightly beeaten

Topping:

1 cup of goats cream cheese

1 juice of lemon

1/2 cup xylitol / stevia powder or substitute 1/2 cup coconut sugar

Walnuts

Shredded coconut

Goji berries to top and garnish

Method:

Pre-heat oven to 180.c / 160.c fan forced.

Grease with coconut oil in a 6cm deep, 19cm square tin or medium round tin.

Line base and sides with baking paper to get it out easier.

Sift flour and cinnamon into a bowl.

Add xylitol (or coconut sugar), carrots, chopped walnuts, coconut oil and eggs.

Stir to combine.

Spread into prepared tin.

Bake for 1 hour and 15 minutes or until a skewer inserted comes out clean. (Cover loosely with foil or baking paper if it is over-browning too quickly).

Stand in pan for 10 minutes.

Turn out onto a wire rack to cool.

Once cooled, prepare frosting by blending with a beater on low - the cream cheese with lemon and coconut sugar or stevia or xylitol.

Spread over cake.

Add garnish and serve

Cassie @healthy_cass_ Instagram

Tell us about yourself, what you do and why you chose to live a healthy and fit lifestyle. 

Hey Guys! My names Cassie I’m 25 and I live in a small coastal town a few hours north of Sydney NSW. I work three jobs as a Barista, Beauty Therapist and I have my own small photography business (which I’m working towards making my full time job).
Three jobs can be challenging and tiring at times but where I live is a pretty chilled out place so it makes it worth it.

Just over a year ago I began my journey with health and fitness as I was sick of feeling tired, moody and weak but I had grown up pretty healthy with my mum always very passionate about eating well so my brother and I had that instilled in us from a young age. Once I moved out I had total freedom with my food choices and I've always had a sweet tooth so I started indulging on sugary treats a lot more often thinking I was fine, I never put on weight, so I could eat whatever I wanted.

Just before my 24th birthday I decided something had to change. I started running and slowly cleaning up my diet. One of the first things I bought from a health food store in a bid to cut out refined sugars and be nutritious with my sweet cravings was Power Super Foods Maca Smoothie Blend. I had a lot of fun playing with recipes and creating healthy chocolate treats. Thats when I learnt I could still treat myself but in a much more healthy way!

Cassie's first superfood!

I noticed lots of girls on instagram doing something called BBG, a 12 week program that was giving amazing results so I thought hey why not give it a go.
I researched it and found Kayla Itsines Bikini Body Guide. A program designed for women with 28 minute workouts that you could do from home. This was perfect for me. The gym terrified me so home workouts were awesome.  I joined one of the BBG groups which had a few thousand girls and I'm sure that was one of the best things I could've done. The group now a year later has almost ten thousand members and is a growing community. They all helped inspire me to start BBG.  I noticed with BBG that a lot of the girls had separate fitness instagram accounts to help share their journeys, recipes, advice and to stay accountable. I decided to start my own in April 2015. One year later and I have over 12k followers.

I started BBG a couple of times and failed to get very far into it. But with each failed attempt (little did I know then) I was becoming slowly more fit and healthy. I finally managed to do the whole 12 weeks with pretty awesome results. Physically I was fitter and stronger and mentally I was so much more confident and starting to feel more attractive and OK about wearing a bikini.  Today my Instagram is full of food, recipes, inspiration, fitness and my real life journey.

My message is about keeping it real. We all go though hurdles in life. I have struggled with anxiety for as long as I can remember and honestly it can get so hard sometimes. But one thing I have learnt is how AMAZING fitness and eating healthy is for mental health!  Seriously I can not stress that enough.  So with my Instagram that is what I want. I want girls to see we all have hard times. If I can motivate one person in any way to do one thing to change towards a healthier lifestyle then that is the best thing possible.

@healthy_cass_ Instagram

How did you feel while doing the BBG program? Were you happy with the results? How did you fuel yourself before, during and after the program?

Once I finally got into BBG it was amazing and I felt great.  Fitting in the workouts within my tight schedule could be tricky. Mornings were out of the question as I was up getting ready for work at 5am every day and to get up any earlier for me was too hard I need sleep! So I would get home from work and even though I had been on my feet all day I would put my workout gear on and get straight into it. I found if I stopped and sat down all motivation and energy would be gone.  The workouts could be pretty intense so  I needed to eat at some stage beforehand.  So before a workout to fuel myself I would have a banana for a little natural energy boost.

Post workout I always have some sort of protein. Usually a smoothie with a vegan protein powder or a protein smoothie bowl. For me I find it helps with muscle repair, soreness and I'm fairly hungry after a workout so protein helps me stay full until my next meal.

I’ve completed BBG twice now and have seen great results both times, I’m so happy I found it and gave it a go as its definitely changed my life!  There are so many different home workout plans you can do with little to no equipment that are amazing! I’ve just discovered Ashy Bines programs so that will probably be my next thing.

Cassie's BBG tracking on Instagram - to stay inspired and accountable.

Have you determined a nutrition maintenance program since completing the program?

Since completing BBG for the second time I haven't changed my diet too much. The first round I got really into macros and calorie counting to the point I became a little obsessed. I’ve moved on from that now. I eat intuitively and generally just what makes my body feel good. So plenty of fruits, vegetables and whole foods. I don't restrict myself so much anymore if I feel like some sort of a treat I will have it or I will find a healthy alternative.

What are your favourite superfoods to include into your day? 

I love to include superfoods into my diet where I can. A few of my favourites I have on a daily basis including Cacao, Maca, Maqui Berries, Acai Berries, Goji Berries, Chia Seeds Spirulina, Barley Grass and my new-found love Tiger nuts!  I incorporate most of these into smoothies or other healthy recipes. A new favourite of mine is Cacao Mug Brownies seriously so easy and amazing!

Cassie's fave PSF superfoods

Do you have a favourite post-workout recipe to share with us?

At the moment one of my favourite post workouts recipes would be my Maqui Smoothie Bowl. Its nice and refreshing after a workout and really helps to keep me full. This recipe is easy to change around and make it to your liking but this is what I’m loving at the moment. Its also a favourite breakfast at the moment too!

Maqui Berry Smoothie Bowl

1 frozen banana
1/2 Cup frozen strawberries
1/2 Cup frozen pineapple
1 tsp Power Super Foods Maqui Powder
1 Scoop of Vanilla Protein Powder (optional)
250ml Coconut Water

Blitz in high speed blender. Enjoy with whichever toppings you like! I love strawberries, nuts and chia seeds.

My other favourite recipe at the moment for when I’m craving something chocolate and sweet is my Cacao Mug Brownie. Its rich and and sweet and kicks my sugar cravings. AND its healthy!

Cacao Mug Cake

1 Egg
1/2 Mashed Banana
1 Tbs Brown Rice Syrup
1/2 tsp Coconut Oil
1/4 Cup Vanilla Protein Powder or Coconut Flour
1 Tbs (heaped / to taste) Power Super Foods Maca Smoothie
1 tsp Power Super Foods Cacao Powder
1/2 tsp Baking Powder (optional just helps it rise a little)

Whisk egg in a mug then add mashed banana and mix. Add brown rice syrup and coconut oil and mix well. Add the rest of the ingredients, mix then microwave on high for 90 seconds (depending on your microwave you may need longer). Check every 30 seconds until it appears cooked. Let cool for a few minutes then enjoy!

Thanks so much Cassie for sharing your story with us! What did you think of our new Morning Munch?

I’m loving Power Super Foods new Morning Munch as it fits in with my day perfectly! I’d never heard of tiger nuts before but found out they are great for gut health. Morning Munch is perfect for me as I usually don't have a lot of time for breakfast so I pop it into a container and eat when I get to work with some almond milk if I don't have a chance before I get there! I’m loving the Neapolitan flavour with Lucuma, Cacao Crunch and strawberries. Cant wait to try out the other flavours.

Thanks for having me Guys!

Connect with Cass...
Instagram: @healthy_cass_

Joanne Gerrard Young is the Co-founder of the The Healing Cuisine, where they share the delicious simplicity of healing with whole organic food.  Through healing retreats, plant-based culinary vacation packages, raw chef certification, cooking classes, raw food diet, juice cleanse detox programs, and private chef services, The Healing Cuising provides easy access to healthy, lactose free, gluten free, live superfoods and macrobiotic gourmet ingredients, prepared in or delivered to holiday homes in the jungle or at the beach in Santa Teresa, Costa Rica. 

Joanne first met our Co-Founders Paul and Lisa many moons ago in Whistler, Canada and have been friends ever since. We asked Joanne some questions about her amazing life and retreats...

1.    Who is your clientele generally, and has it changed over the years.

Our client is someone who is looking to eat stress free and or looking to learn how to nourish themselves and their families, without having to worry about some unforeseen ingredient that may cause digestive discomfort; or their just tired of feeling tired and toxic.

We started out with 99.99% word of mouth local business owner clientele who began using and then sharing our services with their guests and clients. We live in a remote area which industry people love to escape to. People from fashion and film, who just want to chill and surf. It not easy to get to and its easy to be anonymous. We've had the grand opportunities of cooking for Gisele Bundchen & Tom Brady, Bruce Springsteen, Brittany Daniel, Dree Hemingway, Julia Stegner, Mel Gibson and have been in touch with Bridget Malcolm among other magnificent people.

 Jo & Gisele

2.    Tell us how you wound up in Costa Rica from Canada, converted to raw foodism, and what you do there with your family in tow.

Oh the Universe! My best girlfriend bought her ticket to Costa Rica and it was half price so she bought me one! We got married there and our 2nd child was born there (Dillon & Grayden) after we all fell in love with the simplicity of going back to basics, so we sold our home in Canada and made the move to Costa. People either thought we were crazy or wanted to join us.

The Family

We arrived at the beach and opened an organic restaurant & juice bar which we ran for one year, the Camaleon, but I called it the "Stresstaurant". The boys were two and five years old so it was all encompassing & not the Pura Vida lifestyle we were intending!

 I wanted to live a more family beach centric lifestyle in the moment and in Costa Rica, this can be done - beautiful fruits and nuts grow on trees everywhere. Superfoods are abundant and life is conducive to healing. Wildlife, flora and fauna are everywhere. It’s very hot so we keep hydrated by drinking a lot of water, coconut water and cold herbal teas with chia seeds. Smoothies, "nice creams" and "la buena paleta" (popsicles)  are a part of our regular in between meal snacking. We’re earthing most of the time, always bare foot in the sand and in the jungle. That keeps us grounded and in harmony with the natural rhythms of the earth.

During the week we keep busy facilitating detox programs, teaching classes, coaching and consulting, while the kids are at school (Futuro Verde http://www.futuro-verde.org). Once a week I go in to the school to teach the kitchen staff about vegan alternatives. A great way to change it up from rice and beans for the vegetarian kids! On the weekends we hit the beach, snorkelling, hammocking, surfing, boogie boarding. Sometimes it's a jungle adventure to hike a waterfall or a or a river and skateboarding. Our favourite daily family ritual is going to sunset.

 Instagram images

3.    Where else and what other opportunities does your work take you in the world?

Being a chef is a great profession if you enjoy travel, it can take you anywhere in the world. Besides here and Nosara, Costa Rica, I've worked in NYC, Laguna Beach, Houston, Boston, Toronto, Brazil. I've had the opportunity of preparing food and teaching many wonderful people from all over the world who came here to visit Costa Rica.

4.    Are you open to cooking/speaking etc in Australia if organisers were to contact you?

I would love to come to Australia with my family, as long as there’s surf we’re there!

What is the best way for Aussies who want to attend Costa Rica retreats to keep informed? To sign up at our website www.thehealingcuisine.com to hear from us. We are currently working on our book and a new site that will be launched this Summer.

Instagram images

5.    Can you share your favourite Maca/Goji/Cacao or Chia recipe with us?

My most recent favourite is...

Super Berry Chia Pudding

1/8 cup Chia
1 cup water
3 cups Strawberry
¼ cup Goji berries
1 teaspoon of Maca Powder
1 cm of Vanilla bean scrapped
4 chopped pitted dates
3 tablespoons of Shredded Coconut
2 tablespoons of Hemp Hearts

1. Soak Chia overnight in water.
2. Soak Goji in water for at least 20minutes if they are very hard.
3. Blend Strawberries, dates, Goji berries, maca powder and Vanilla until smooth.
4. Mix Strawberry syrup with soaked Chia in a bowl and top with coconut & hemp hearts.

Power Cacao Chia Pudding

1/8 cup Chia
1 cup water
¼ cup Cacao Powder
4 Bananas
1 cm of Vanilla bean scrapped
1 teaspoon of Coconut Oil
a pinch of Peruvian Pink Salt
1 Tablespoon of Coconut Sugar
1 Tablespoon Cacao Nibs

1. Soak Chia overnight in water.
2. Blend bananas, cacao powder, vanilla, coconut oil, coconut sugar and salt, blend until smooth.
3. Add the Cacao Nibs and pulse two to three times.
3. Hand mix soaked chia and cacao banana pudding.

Connect with Joanne at...

Web:             www.thehealingcuisine.com
Instagram:   @thehealingcuisine
Facebook:   @thehealingcuisine
Tumber:        thehealingcuisine
Pinterest:      healingcuisine 

Resistant Starch – why it is vital for optimum health and where to get it?

Fibre has long been touted as important for digestive health. In recent years a vast body of research has demonstrated that the functions of fibre have far greater impact on health than just keeping us regular.

Fibre is essential for maintaining a healthy microbiome – the term given to the trillions of microorganisms living in your gut.  A healthy microbiome is central to overall health and plays a role in everything from immunity to mental health.  Research shows that an imbalance in the microbiome can trigger inflammation that may lead to a host of conditions including heart disease, cancer, Alzheimer’s, diabetes, anxiety and depression. The microbiome has also been implicated in obesity and weight control.

Not only is fibre important for appetite regulation and satiety, but new research has identified certain microbes that may influence our weight.  Keeping our microbiome healthy is essential for optimal health, but despite our knowledge about fibre, the average Australian omnivore only consumes 19g per day. In comparison modern hunter-gatherers still consume 150g of fibre daily.

Far from bygone days, when bran and psyllium husks were our go to fibre sources, microbiome friendly fibres are now being identified in new and surprising formats. Resistant starch has been identified as the new star performer in maintaining a healthy microbiome. Resistant starch does not break down to be absorbed like most starches, but instead travels through the small intestine to the colon, where it is consumed by intestinal bacteria - essentially “feeding” the microbiome.

But where to get it?

Until recently, the best, readily available sources of resistant starch were green bananas and cold roast potatoes - not everybody’s ideal breakfast?! There is a newcomer however that is an excellent source of resistant starch – Tiger Nuts.

Tiger Nuts are not actually nuts, but small edible tubers with a naturally nut-like and somewhat sweet taste. While new to Australia they are actually an ancient superfood, having been collected for consumption in Africa for thousands of years.

A daily serve (about 30g) of Tiger Nuts will give you 30% of your recommended daily fibre needs. They are also rich in iron, magnesium, potassium, vitamin E, vitamin C and are high in heart-healthy fats such as oleic acid and linolenic acid.

Tiger Nuts are gluten free, lactose free, suitable for people with allergies, diabetics, and people of all ages. They are an organically grown, non-GMO crop, with low environmental impact.     

Ancient superfoods are proving to be the sustainable, health promoting foods for the future that can be easily included into our daily diets. Tiger Nuts are no exception; they are good for your gut, good for the planet and suitable for just about everyone!

Our new Morning Munch features tiger nuts making it an ideal breakfast option. Meeting your nutritional needs as well as most diet specifications! It is Paleo, Vegan, Vegetarian, Flexitarian, activated, grain-free, gluten-free, and with organic ingredients. There are fruits, nuts, seeds, spices and functional flower petals plus the tiger nuts of course. If you are allergic to nuts then steer clear however if you aren't then tuck in and enjoy!

There are many ways to enjoy Morning Munch such as with milk or nut mylk of your choice, as a smoothie bowl topper or to top your favourite yoghurt!

Morning Munch - Açai bowl topper or Yoghurt topper

Cate Lilja, Naturopath

A NEW SUPER-NUTRITIOUS WAY TO START YOUR DAY !!!!

SO excited!  Headquarters is all abuzz here with the launch of Power Super Foods’ first-ever multi-ingredient product…. NEW morning munch in 3 gourmet flavours! 

After months of trial runs and taste tests we believe we’ve struck gold with our fab flavours: strawberry/vanilla/chocolate Neapolitan; Pumpkin Spice with aromatic figgy/walnutty/zesty yumminess, & Cashew Colada (my favourite) with a Piña Colada scent from pineapple, banana & coconut.  Hellooooo deelushus!! 

How did it all come about?  Well, we discovered we loved TIGER NUTS!  (small edible tubers with a naturally nut-like and a somewhat sweet taste). While just hitting our collective radar on this continent, they are actually an ancient superfood, having been collected for consumption in Africa for thousands of years.  Fun fact, it’s speculated that this super-for-you food composed 80% of our primate ancestors paleolithic diet!

As mentioned many times in the past few months, PSF is really determined to unite the paleo and vegan camps, who seem to be perpetually in a war of words.  Except for that pesky meat-eating thing (teehee), their dual commitment to high fibre sources of clean and functional fruits and vegetables on the plate is actually perfectly aligned in our mind.  So let’s celebrate our unity!  With an utter lack of truly paleo breakfast products in the the marketplace that satisfy all picky paleo palates (no nut-heaviness or pseudo-grains here thanks!), while adhering strictly to vegan eating principles too, Morning Munch ticks all the boxes. 

Tiger Nut cultivation - skinned Tiger Nuts

Amongst the health conscious, it seems the obsession with protein content is waning, and the good vs. bad fats debate has died down, so the new fitness fad is FIBRE !! Tiger Nuts are jam packed full of crucial resistant starch (prebiotic), providing powerful fuel for the beneficial bacteria (aka human microbiome) in your gut to proliferate. Just one serving of Morning Munch will give you over 30% of your daily fibre needs – and the kind we all need more of!

When conjuring up the flavours we hoped to create, we thought back to our happiest times ………

Childhood Spring-times when the ice cream truck music started making first rounds after a long cold winter manifested as Neapolitan -- that delicious trio of strawberry, chocolate and vanilla.  We’ve amped it up a superfood notch with real strawberries (freeze dried for maximum nutritional value), decadent vanilla scented Lucuma, Cacao Crunch with its smoky mocha undertones, all dusted with pretty pink Hibiscus petals. Ahhhh, the innocence of youth! 

Get Neapolitan!

For Cashew Colada it was about lazy long Summer days at the bright blue beach, pairing banana bits (unsulphured of course!) and snap-frozen pineapple with creamy cashews and hydrating coconut.  Add the refreshing zing of ginger crumbs and sunshine-y yellow Calendula petals and we can almost smell the tall cool pina coladas (smoothies, of course haha).

Buy Cashew Colada!

Coming from Canada, Autumn to me always meant crunching through fallen leaves as days shorten and nights become cooler, and we move indoors more often as morning frosts settle on the garden.  Warming Pumpkin Spice sums it all up for me – and using  the family’s secret sweet punky pie spice combo perfectly paired with cranberry and figs, walnuts and pepita seeds, all toasty with the soothing orange Safflower petals. Rug up & dig in!

Purchase Pumpkin Spice!

Finally, another fun fact : the inclusion of the ‘Plants Have Power’ functional food ingredients is an element science has largely overlooked and is only now being rediscovered!  Hibiscus with their deep rosy petals are rich in bioavailable antioxidants and traditionally used to reduce overall oxidative impact.  Bright Safflower petals are high in antioxidant pigments and used in Traditional Chinese Medicine to invigorate the blood. And those deep yellow Calendula petals? They’re high in antioxidants and flavonoids and historically used to ease stomach upset.  Eat your way to health!

Safflower - Calendula - Hibiscus

So from every perspective, Morning Munch satisfies both the health fiend and the gourmand in me … Vegan, Paleo, Grain-free, Activated, Prebiotic, Organic ingredients and rich in magnesium, protein, iron, fibre while being low in sodium.  All ingredients are non-GMO, the flowers wildcrafted, the seeds and nuts activated where necessary, and the most flavourful spices we could find (most of which are functional foods too!)  

PS: Love to hear what you think waking up to this healthy indulgence, so please be sure to photograph and tag us in your Morning Munch social posts!

Yours in health,

Lisa Jordan

Co-Founder 

Have an Eggtastic Easter!

Featuring my Chocolate Orange Egg

Easter is upon us!

A time when some of my happiest memories whilst growing up were born. The one day of a year where we could run wild around the garden hunting for those precious eggs, playing with the dogs on the lawn with our chocolate smeared faces!

The sound of laughter and happiness would fill the air!

And then after a mammoth Easter Egg hunt we’d count up all our treasures and share our excess eggs with younger cousins and children a like.

Well this glorious tradition is something that I cherish!

This year I wanted to experiment, grease up those egg moulds and get a little creative in the kitchen. Instead of buying the obligatory indulgent Lindt Chocolate bunny or the usual Galaxy egg I want to make my own egg for the family to enjoy. A task I’ve never attempted before, yet with the opportunity to make a beautiful organic healthier option that won’t cause the typical sugar spike.

With the silky smooth cacao butter and coconut oil, combined with Power Super Foods rich organic cacao powder, my healthier guilt free Easter Egg is sure to become apart of this wonderful tradition.

The best part of my recipe is that the kids can even get involved in the making of the egg, or eggs if you’re feeling really experimental!

Chocolate Orange Egg

(Makes 1 medium sized egg)

Ingredients:

85 grams Cacao Butter

65 grams Coconut Oil

80 grams Cacao Powder

1 Tbsp Honey

1 Tsp Peruvian Pink Salt

Zest of 1 Orange

1 Orange

Method:

1)  Place the Cacao butter and coconut oil in a bane marie

2)  Once melted, place in a small blender with the cacao powder, honey, salt, zest and blend until slightly thickened

3)  Now, slice the orange in the middle and cut a slice showing the cross section of the orange and place in the egg mould

4)  Pour the smooth chocolatey mixture into the egg moulds until full and place in the freezer for 1 hour until set through

5)  Now, this is the tricky part, remove the chocolate egg halves from the moulds and place them together so they create one complete egg

6)  Let them sit together for a few minutes, as the chocolate softens slightly the two halves will stick together, now place the entire egg in the freezer for a further 30 minutes

7)  Remove and enjoy!  One thing to be aware of is that cacao butter and coconut oil only stay solidified if the room temperature is very cool, so once the egg has been made it's best to store in the fridge or freezer and consume quickly, which I'm sure wont  be hard!

Nut Butters; The Good, The Bad and The Ugly

I’m a sucker for nut butter. Anyone who knows me, knows that I’m that girl who’ll linger around the nut butter machine in any whole food store stuffing my cheeks like a hamster to get as much of the delicious, creamy, rich substance in me as possible! 

And having seen many other health nuts do this insane activity too, I know that there’s a whole force of us out there trying to get our paws on the stuff. 

So I want to clear up the mystery between which nut butter is best for us and which isn’t… 

Recently a bit of a hierarchy has developed between nuts, which tastes the best, which is best for our health, which is fattier, which has more protein, the list goes on! With media forcing us to believe the new up and coming products are the best, each nut has gone through the stage of being top dog. 

So here are the stats for you.. 

The Peanut

At entry level we have the peanut butter, a classic, reliable nut butter which everyone adores, even the non-health conscious lap it up. Peanut butter is kind of like the Bentley. Take it crunchy or smooth, everyone would have some.

Gram for gram peanuts contain around 567 calories to 100g, 49g of fat, 7g being saturated, 16g being polyunsaturated and 24g being monounsaturated. As well as a whopping 26g of protein.

Vs

The Almond

Now you move up a step, recently almond butter has been introduced to this world. A slightly riskier version, almonds aren't really everyones cup-of-tea. Yet blended and smothered on toast, they’re pure heaven! Safe to say that this nut is the Lamborghini of the race. 

With 100g providing 576 calories, 49g of fat, 3.7g of saturated, 12g being polyunsaturated and 31g being monounsaturated. And a reasonable 21g of protein.

Vs

The Cashew

At the top of the list is the newest addition to the nut butter game, cashew butter. If you’re daring enough to try it you wont be let down. This beautiful nut is streaks ahead of the pack, with a silky taste and better performance. This Ferrari is just divine! 

With 100g providing 553 calories, 44g of fat, 8g of saturated fat, 8g of polyunsaturated, 24g monounsaturated. A lower, but still respectable 18g of protein.

The Results

The almond provides far less saturated fat than the peanut, this is a fat we don’t want in our body. Our body does not need or use this hard fat and so it’s stored creating problems like cellulite. We’re recommended to only digest 6% of our total daily fat content as saturated fat. With still a good amount of protein almonds are considerably better for our health. 

However, we can see that cashew nuts contain fewer calories, less fat and still provide a good amount of protein than both the peanut and the almond. Although the almond has less saturated fat, it overall contains more fat. The ideal amount of fat consumed over a day is 70grams, which in terms of nuts is 150grams of cashew nuts as apposed to 140g of peanuts or almonds.

Conclusion

Although there’s a clear winner in the ‘fat’ award, it’s important to know that all nuts contain a huge amount of minerals and vitamins. From the antioxidant Vitamin E, an incredible powerhouse which supports the brain, the cardiovascular and respiratory systems, and helps keep skin healthy. Found in abundance in all 3 nuts. To minerals such as zinc, essential for body repair, renewal and development; magnesium, important for helping your muscles and nervous system to relax; and potassium, a powerful mineral which enables nutrients to move into and waste products to move out of cells, thus promoting a healthy us! 

So although I seem crazy eating jars of nut butters at a time, my body is being loaded up with all the good stuff enabling me to achieve optimum nutrition. 

With that in mind, today I’d like to share with you my recipe for one of my favourite past time treats, Reese's Pieces!  You can use any nut butter, whether you want a lower fat nut, the original taste of Reese’s or because you just bloody love a certain nut! Now is your time decide on your winner! 

Molly's Healthy Reese's Pieces

 Makes 6

Ingredients: 

140g of Power Super Foods Cacao Butter

140g of Power Super Foods Organic Cacao Powder

2 tbsp of coconut nectar

6 tsp of peanut butter(although any nut butter will do!)

A pinch of Peruvian Pink Salt 

Method:

1)Heat half of the cacao butter in a bain-marie over boiling water until melted

2)Now place half the cacao powder with the cacao butter in a blender with 1 tbsp of coconut nectar and a small pinch of sea salt, and blend until the mixture thickens slightly

3)Scoop the smooth chocolate into silicon muffin moulds and freeze for 20mins

4)Once the 20 mins is up, layer 1 tsp of nut nutter into each muffin mould and place back in the freezer

5) Now repeat the first two stages, melting the remaining cacao butter, blending with the cacao powder and coconut nectar and then layering on top of the nut butter

6)Once the Reese’s Pieces have had their top layer of chocolate lathered on top, place in a freezer for another 20mins - 30 mins 

 Remove from muffin moulds and enjoy! You can store them in a fridge for as long as can resist not eating them for!  

You can connect with Molly here:

Instagram: @barenudefood

Web: www.barenudefood.com

Hi Rebecca! First off, can you introduce yourself and tell us a little about you and what you do?

Hi! My name is Rebecca and I’m a 21-year-old student from Canberra and I run a blog and Instagram account that collectively form The Orange Kitchen (@young_rebecca). I’m extremely passionate about food, eating well, dogs, healthy living, travel, peanut butter and photography. The Orange Kitchen has evolved really organically and was initially something that I used as a form of accountability to myself. For as long as I can remember I have always struggled with being overweight. After several years of boarding school living the dream teenage diet of mostly chocolate and confectionary, as well as a gap year in Europe and the first six months of college at university, I found myself particularly unhappy with both my physical size and also my lack of health and fitness. I made the decision overnight to change the way I lived my life, which is how The Orange Kitchen came to be. Since starting The Orange Kitchen I’ve lost and kept off 25 kilograms and have truly never felt better, healthier or happier.

Aside from my foodie tendencies, I have just started my third year of a double degree in Arts and Laws in Canberra with a major in German language and culture. I’m also the proud mum to two dogs who are literally the loves of my life and I harbor serious addictions to chocolate and anything containing peanut butter.

Delicious vegan treats from @young_rebecca

What is The Orange Kitchen and what is your goal through the site and Instagram?

The Orange Kitchen is both a visual collection of the food that I eat on a daily basis via Instagram as well as a blog that contains some of my favorite recipes. I originally used both Instagram and the blog as a way of documenting to myself, and also keeping accountability for what I was eating as well as keeping track of meals and recipes that I created. I soon realized that I was absolutely not alone in wanting to eat real food that was healthy, tasted good and nutritious without the need for calorie restriction and crazy diets. My ultimate goal through The Orange Kitchen, both to myself, and also anyone who chances upon my Instagram account and blog, is to demonstrate that it is absolutely possible to eat wholesome, nutritious food and be healthy and that whilst lettuce is one of my favorite vegetables, it is not the be-all and end-all of a ‘healthy’ diet.

Not just sweet but also savoury creations + some travel!

Everything on your site is vegan – how long have you been a vegan and what do you love most about veganism?

I’ve been completely vegan now for around 6 months, however before that I had been eating a predominately vegan diet for around one year. Transitioning to veganism was a slow process for me personally. I unintentionally stumbled across some information and blogs about veganism very early in my weight loss and I was immediately in love with the idea that you could eat most things in complete abundance without need for restriction. It really bothers and upsets me that we are bombarded with messages almost on a daily basis that calorie counting and restriction, unrealistic and unsustainable diets and maintaining an insane and unhealthy amount of exercise is completely normal, healthy and something to aspire towards. Having continually battled with being overweight, I’ve tried many diets and often attempted to watch what I eat through calorie counting and found that doing so never helped in losing any weight and instead led to a really poor mindset and outlook on food and exercise. Since adopting a vegan diet I haven’t thought about or counted a single calorie and instead enjoy eating in abundance until I am satisfied, which is something no other diet or food lifestyle allowed me to do whilst simultaneously maintaining a healthy weight and physical wellbeing. For me that is absolutely my favorite thing about veganism – you can literally have your vegan cake and eat it too!

More beautiful shots @young_rebecca

How do you go about creating the recipes on your blog?

First off, I would like to say that for all the culinary successes that appear on Instagram and The Orange Kitchen, there are definitely more than a few kitchen disasters and failures. Most of the food I eat and recipes I create are products of trial and error, sometimes more error than anything else! I really enjoy the process of creating, so I’m rather experimental and I’m absolutely not scared of a challenge or deterred when something doesn’t work the first time around!

There’s no hard and fast rule about how I go about creating a recipe. Some are the products of modifying a recipe to make it healthier or veganise it, some and complete accidents that surprisingly turn out well and some recipe ideas come to me when I least expect it – for example in dreams, the middle of a lecture at uni or on my morning run. I really love using fresh ingredients, so I’m always inspired by whatever fruit and vegetables I can find. Instagram is another great source of inspiration and you can frequently find me perusing hashtags to find some inspiration for my next creation!

Rebecca's fave PSF products - Maqui, Coconut Sugar, Cacao Powder, Cacao Gold Butter Chunks

What are your favorite Power Super Foods products and why?

I have always been a massive, massive chocolate addict. In wanting to lose weight and later on when becoming a vegan, one of my primary concerns was being able to still to eat chocolate, because chocolate is typically considered unhealthy. I need not have ever worried about this though because of the delight that is raw cacao powder. These days, rarely a day goes by that I don’t use Power Super Foods Raw Cacao Powder in something, whether it be chocolate nicecream for breakfast, a sneaky afternoon dessert or in various baked goods. Other favorites of mine are Maqui Berry Powder (who doesn’t love an iridescently purple smoothie?!), coconut sugar (for all things baked) and the Cacao Gold raw cacao butter, because chocolate is life.

White Chocolate and Coconut Cheesecake

Vegan, gluten free, dairy free, refined sugar free

Ingredients;

The Base

1 cup raw almonds

10 medjool dates, pitted

½ cup shredded coconut

The Filling

1 cup raw cashew nuts, soaked in water overnight then drained

400ml coconut cream

¼ cup pure maple syrup

2 tsp vanilla bean paste

½ cup finely grated and melted (double boiler) cacao butter

White Chocolate and Coconut Truffles

½ cup finely desiccated coconut

¼ cup finely grated and melted (double boiler) cacao butter

½ cup coconut cream

4 tbsp pure maple syrup

Method;

1. In a high-speed blender, combine the ingredients for the base. Blend until well combined with no large chunks.
2. Take a round cake tin and create 3 strips approx. 2cm wide using some parchment paper/baking paper. Lay these across the tin in a star-like shape with a few centimeters of excess length on either side – they’ll help you get the cheesecake out later. Tip the base mixture from the blender into the cake tin and press firmly. Place in the freezer to set.
3. While the base is setting in the freezer, wash out your blender and then place all of the ingredients for the filling in. Blend on high speed for several minutes making sure that the mixture is not at all grainy from the cashews. If it is, be persistent because with sufficient blending it will go lovely and creamy and smooth! After a few minutes of blending, remove the base from the freezer and then pour the filling over the top. Return to the freezer overnight.
4. To make the white chocolate and coconut truffles, place the relevant ingredients in a bowl. Take an electric mixer and combine well. Using your hands, roll the mixture into various sized balls. If the mixture is a little too runny to hold its shape, simply place in the fridge for a few minutes and then roll the balls. Store the truffles in the fridge until serving.
5. When serving, remove the cheesecake from the freezer and allow to sit for 10/15 minutes to soften a little. Serve with the truffles and some desiccated coconut on top.

Thanks Rebecca!

You can connect with Rebecca at:

Blog -  http://www.the-orangekitchen.blogspot.com.au/ 

Instagram - @young_rebecca

Julia @JLFitNutrition

Hi, I’m Julia – a Nutritionist, Mum and Blogger with a love of cooking and a passion for everyday healthy eating. I don’t believe in restrictive fad diets; food can and should be a source of both fuel and fun.

Food and cooking has always been a huge part of my life thanks to growing up with a mother and grandmother who were both incredible cooks, but nutrition, health and wellness have become an integral part of who am I and what I do since struggling with ill-health. At the age of 18 I was diagnosed with Hodgkin’s Lymphoma, a blood cancer, which was treated successfully with chemotherapy. Having such an intensely difficult experience at a young age threw into sharp focus what I wanted from my life, so I followed my passion for health to University and gained a degree in Biomedical Science followed by an Accredited Certificate in Human Nutrition. When I found out my cancer had returned after nine years of remission it was a really tough blow for my family but I was determined to complement conventional medical treatment with a holistic approach to wellness. After going through more chemotherapy followed by a stem cell transplant and consolidation radiotherapy I was given the all clear (again) and I have no doubt that my dedication to good nutrition during this time contributed greatly to my tolerance of the treatment and my relatively speedy recovery.

Images from @jlfitnutrition

My business, JL Fit Nutrition, evolved from a desire to share my knowledge, experience and passion with others to hopefully help people make healthy eating a part of their everyday lives. I truly believe that everyone has within themselves the ability to create an amazing life that they love; my role as a nutritionist and health coach is to give people the skills and information to achieve that. I enjoy working one-on-one with clients to transform their lives as much as I enjoy sharing healthy recipes and informative articles on my blog, and if I can inspire just one person to eat better, feel better and embrace healthy food then everything has been worth it. We've also recently branched out into providing healthy catering in Adelaide for both corporate and private events, and I feel so lucky everyday that something I have so much love and passion for can be such a large part of my life.

Having seen firsthand the importance of healthy eating in normal day-to-day life as well as during serious illness I make a concerted effort to include as many nutrient-dense foods and supplements as possible. I make sure to eat a variety of fresh produce, and prefer to eat organic where possible to maximise the nutritional content of my diet. I also love supercharging my diet with organic superfoods – they’re such an easy way to pack more nutrients into my daily meals. When I was undergoing chemotherapy and found eating a constant struggle I used organic superfoods and powders to ensure I was giving my body the best nutrition I could; since recovering, and especially now that I am expecting a baby, I still use them on a daily basis to add flavour and nutrients to a variety of dishes. They’re also great for ensuring my growing family is getting their required nutrients – something that can sometimes be a challenge with school-aged children.

Julia's fave products - Organic Chia, Raw Cacao Powder, Cacao Butter

My favourite ingredients are chia seeds (packed full of protein and healthy fats), raw cacao powder (who doesn’t love nutrient-rich chocolate?!) and raw cacao butter (the basis for making raw chocolate – like coconut oil but better). I have included a recipe using each of these incredible ingredients below and I hope you love them as much as my family and I do.

Peanut Butter Raw Cacao Butter Fudge
(makes 15 small squares)

1 & 1/2 cups natural peanut butter (100% peanuts, no added sugar or oil)
1/2 cup Power Super Foods raw cacao butter
1/3 cup maple syrup
1 tsp vanilla extract
Pink salt flakes and/or cacao nibs, for serving

1) Combine peanut butter and raw cacao butter in a large microwave-safe bowl. Heat on low for 2-3 minutes (or until completely melted), stirring regularly.
2) Stir in maple syrup and vanilla.
3) Line a loaf pan with cling film and pour fudge into tin.
4) Refrigerate 4 hours or overnight (until set).
5) Serve sprinkled with sea salt and cacao nibs. Store in the refrigerator.

Cheat's Healthy Chocolate Lava Cake
(serves 2)

1 cup dried dates
2 & 1/2 tbsp coconut oil
1/3 cup coconut sugar
1 tsp vanilla extract
1 egg
1/2 cup almond meal
1 tsp baking powder
1/2 tsp bi-carb soda
Pinch of Peruvian pink salt
1/4 cup Power Super Foods raw cacao powder
4 squares of dark chocolate
Ice-cream, to serve

1)Preheat oven to 180 degrees Celsius.
2) Cover the dates in boiling water and allow to stand for at least 15 minutes.  Puree the dates and few spoonfuls of the soaking liquid in a food processor until a smooth paste forms.
3) Mix date paste, coconut oil and coconut sugar until well combined. Stir in egg and vanilla.
4) Add dry ingredients and mix well, then divide among two 375ml ramekins.
5) Place 2 squares of dark chocolate in the centre of each pudding. Push down gently then spread the pudding mixture to completely cover the chocolate pieces.
6) Bake for 18-20 minutes, or until just cooked through.
7) Serve immediately with ice-cream.

Mixed Seed Crackers
(makes approx. 30 crackers)

2 tbsp Power Super Foods Organic Chia Seeds
120ml water
2/3 cup sunflower seeds
2/3 cup pumpkin seeds (pepitas)
1/4 cup sesame seeds
2 tsp linseeds
1 & 1/2 tbsp cumin seeds
1 tsp chilli flakes
1 tsp Peruvian Pink Salt
1/4 cup quinoa flour
1/4 cup coconut oil, melted

1) Preheat oven to 180 degrees Celsius.
2) Combine chia seeds and water in a small bowl. Set aside for 10-15 minutes to form a gel.
3) Briefly blitz the pumpkin and sunflower seeds in a food processor so they're coarser than meal and still a little chunky. Add to a large bowl then mix in sesame seeds, linseeds, cumin seeds, chilli flakes, sea salt and quinoa flour.
4) Add the chia gel and coconut oil to the dry mixture, then mix until it forms a stiff dough.
5) Roll out the dough (I found between two sheets of baking paper was easiest) until approximately 3mm thick, then score your biscuit pattern.
6) Bake for 15-20 minutes of until golden brown. Allow to cool on baking tray, then break apart and store in an airtight container

You can follow Julia at www.jlfitnutrition.com and on Instagram @jlfitnutrition.

Raw Cheesecakes, smoothie bowls - some of the delicious treats on @eaatreats

I first started experimenting with baking and creating vegan recipes in February 2015. I have never been a huge meat eater and transitioning to vegetarian/vegan was quite easy for me. My strong passion for animals and animal wellbeing has always been a focus of mine, and this has integrated well with my lifestyle change and I honestly can say that I absolutely love finding new and interesting ways to promote a healthy balance between my own personal nutrition and my love of animals and I have never felt better!

I have always enjoyed baking however, it wasn't until I began to love and enjoy fitness that I began to consider, "hey, how can I make my favourite foods into something that is both delicious and nutritious?!' I began making healthy foods such as banana bread and protein balls. As soon as I found out how delicious and healthy I could make these, I thought, why stop there! I began thinking about other foods that I could make healthier and along with a lot of experimenting, and a lot of trial and error I found new and exciting ways that I could make these amazing desserts without compromising taste or the nutritional benefits.

Raw slice and delicious tarts

My personal favourites are the raw cheesecakes and raw slice, and I have found that even those that are sceptical of the vegan movement have really enjoyed these desserts, which is such an important factor. I get so much enjoyment out of baking and sharing these creations with others, and it is often a good relief when I am stressed from my busy work life. I also really enjoy researching about healthy eating, nutrition and fitness so this is the perfect combination for me and I am absolutely loving the opportunity to share this passion with others. It is so easy to turn your favourite desserts and snacks into healthier alternatives, and it really inspires me to continue experimenting and trialling new combinations so that others can discover this same love that now gives me so much enjoyment.

Emily's fave PSF products... Cacao Powder, Organic Chia, Goji Berries & Coconut Sugar

I frequently get asked how I came up with some of my dessert recipes and I honestly have no idea!! I tried a lot of different methods and products which does influence the final product significantly, until I finally found what I thought made some delicious desserts. You have to be prepared to have some set backs, especially finding the right types of ingredients to ensure that the taste really hits the mark. Personally, I cannot speak highly enough of Power Super Foods - I use these products in every single one of my desserts! I find they are high quality, 100% organic and they are Australian owned, which I really love and they really do make a difference in my creations, ensuring that the taste hits the mark whilst remaining nutritious. A few of my personal must-haves in the pantry are the Cacao Powder, Chia seeds, Coconut Sugar and the Goji Berries!

Pancakes, raw cakes, slices and nicecream!

If you are new to healthy eating, wanting to try being vegetarian/vegan or just want to make some of your favourite foods that little bit healthier, I highly recommend experimenting with some different recipes and using some of the above products. Don't be afraid to experiment with different flavours and textures, thats all part of the fun! I am so glad that I started on this journey and can only hope others stay inspired and get to experience just how easier it can be.

I have just moved to Melbourne from Brisbane, so if you're local to Melbourne come check out my instagram.. I am happy to help anyone starting out with recipes and techniques, lets all make raw vegan desserts together!! Thank you Power Super Foods for your amazing products, my recipes wouldn’t be the same without you.

Salted Caramel Peanut Butter Donuts

Recipe by Emily Ellis, Eaatreats

Donuts (Makes 12):

Wet mixture:

2 tablespoons of peanut butter
2 tablespoons of vanilla essence
5 tablespoons of coconut oil
½ cup of water

Dry Mixture:

2 tablespoons of ground cinnamon
½ teaspoon pink Peruvian Pink Salt
½ cup of Coconut sugar
¾ cup of wholemeal spelt flour
½ teaspoon of baking powder

Peanut Butter Glaze:

½ cup of icing sugar
2 tablespoons peanut butter
1 teaspoon vanilla essence
2 tablespoons of vanilla sweetened almond milk

Caramel Drizzle:

½ cup of soaked pitted dates
1 teaspoon of ground cinnamon

Method:

Donuts:

1. Preheat the oven to 180 degrees while you prepare the donut mixture. Grease your donut pan with coconut oil.
2. Place all dry ingredients into a bowl making a well in the centre for the wet mixture.
3. Microwave the coconut oil, peanut butter, water and vanilla essence until a runny consistency.
4. Place the wet mixture into the well of the dry mixture and mix well with a wooden spoon, ensure you don’t over mix!
5. Place mixture into the donut pan and place in the oven for approximately 13 minutes or until a skewer comes out clean.
6. Leave the donuts to cool for approximately 10 minutes while you prepare the glaze and caramel drizzle.

Peanut butter glaze:

1. Place the icing sugar into a bowl making a well in the centre.
2. Microwave the peanut butter, vanilla essence and almond milk until smooth and runny.
3. Place the mixture into the well of the icing sugar and mix well until no lumps are visible. Add some more almond milk if the mixture is too thick.
4. Dip the cooled donuts into the mixture and set aside for the caramel drizzle and popcorn!

Caramel Drizzle:

1. Soak the pitted dates in boiling water for approximately 10-15 minutes.
2. Once soaked, drain about half of the water out.
3. Place the soaked dates and half of the remaining water into a blender or food processor until smooth and runny.
4. Place mixture into a zip lock sandwich bag cutting a small angled edge on the bag. Drizzle mixture over donuts and decorate with organic popcorn!

Enjoy! x

WELL…where to begin? I am delighted to be a guest blogger on one of my fave sites. Power Super Foods and I go back a long way. I have been using their products for a really long time and of course…my favourite product that I use in so many ways is Dulse flakes.

The first time I used dulse sea vegetable it was in salt. I add it to my salt for not just flavour, but to bring a whole bag of healthy tricks to that  little sprinkle I love so much.

Dulse Flake

One of the all time viral recipes I have ever written is for Umami Paste. Umami is the fifth flavour (salty, bitter, sweet, sour and yes, umami) and when you add a tablespoon or two of this magic little paste to anything savoury, you will suddenly find the flavour is enhanced and you are enjoying your food a lot more. Umami paste can breathe life into lack luster soups, sauces, bolognaises or gravies. So get your Umami paste sorted immediately.

 Simple Umami Paste

GF

NEED:

80g parmesan cheese, cubed

3tbsp dulse flakes 

80g walnuts, roasted

½ tin chopped tomatoes (200g)

2-3 anchovies

2 tbsp balsamic vinegar

DO:

Place parmesan, dulse flakes and walnuts into TM bowl and mill 10 sec/speed 10.

Add remaining ingredients and blend 6 sec/speed 6.

Divide between holes in ice cube tray, freeze until use.

Pop one or two frozen cubes into dishes as required.

See Tenina on YouTube @Tenina's Test Kitchen

Another of my favourite products is coconut sugar. (You had to know that about me right?) The sugar itself has caramel notes naturally found in the product that just adds depth of flavour to your desserts or curries or whatever you are using it for. I use it exactly as I do any other sugar.

Coconut Sugar

One of my favourite recipes from my latest cookbook The Convenient Vegetarian (available on line at www.tenina.com/store) is the Raw Caramel Blondies, which I am happy to say are so quick to make, the longest part of making them is waiting for them to chill so you can eat them. This can be a little dangerous of course, but they are so good when fully chilled. Enjoy!

Raw Caramel Blondies

NEED:

200g macadamias

200g walnuts

60g coconut sugar

8 Medjool dates, pitted

2 tbsp Maca powder

1 tsp vanilla bean paste

1 Pinch Peruvian Pink Salt

2 tbsp coconut oil

Cacao Nibs to decorate

DO:

Place all ingredients except cacao nibs into TM bowl and blend 20 sec/speed 7. Press into a silicone muffin mould and refrigerate.

Turn out and decorate with the cacao nibs. Store in fridge or freezer.

I hope you enjoy these recipes and that you come and try more of my recipes across my social media sites and website. They are primarily for a Thermomix, or similar food processor, of which there are so many these days.

I look forward to hearing from you.

Tenina

Instagram - @cooking_with_Tenina

More about Tenina...

Tenina worked as the First Ever, Official Recipe Developer for Thermomix Australia, for over three years and during that time wrote literally hundreds of recipes for that machine. If you own a Thermomix, you have probably cooked one or more of her dishes.

Tenina has become the premium go to source for all Thermomixing expertise and of course fresh and easy recipes that work. Her cooking classes are sold out in literally hours, her many cookbooks frequently appear on the Australian best seller lists and her Spin A Dinner app hovers around on top of the charts. Her following is growing and global with people as far away as Chile and Kazakhstan loving her books and sending her fan mail! Tenina is not afraid of pink salt, butter or coconut sugar and believes chocolate is a health food.

Tenina has been seen without her trademark pearls, but rarely without her lip-gloss.

Connect with Tenina here...

Website; www.tenina.com

Instagram; @cooking_with_tenina

Twitter; @TeninaHolder

Facebook; Cooking with Tenina

Pinterest; Cooking with Tenina

YouTube: Tenina’s Test Kitchen

Tenina's book are available from www.tenina.com

www.cheekycoconuts.com - Elle & SJ

My name is Elle from Bondi, Sydney. 

I am an aspiring power lifter who adheres to a plant based diet which is somewhat unusual!  

From Bachelor of Business/Marketing background I have been immersed in the corporate world but my passion for good food, cooking and living a life that is based on holistic principles have lead me to study Health and Wellness Coaching in my spare time which I hope to use to assist others in making small, simple changes to improve health and wellbeing. I love to inspire others to bring colour, positivity and health to every day.   

Images from @cheekycoconuts Instagram

I have not always been the healthiest or happiest person until I realised that health and happiness are within my control waiting for me to tap into. By implementing small changes into my lifestyle I have seen significant improvements in my physical and mental health. In a nut shell what I have learned is what we eat can have a big impact on how we look and feel.

In my early teens I became curious why certain health issues such as depression and cancer were so prevalent particularly in the western world. I began learning as much as I could and I was completely fascinated as to how shifts in diet and lifestyle can help heal the body. I started experimenting with changes to my diet, mindset and implementing some simple detox protocols.  For the most part of 7 years I followed a highly alkaline, plant based diet. For a while I was a walking picture of health, however as so often can happen to us when we are young, I lost focus of what was truly important. I started to neglect my wholefood-vegan diet, consumed more alcohol and was putting myself in negative environments.  Gradually, more and more elements of my healthy lifestyle started to diminish and with it my health. By my mid-twenties  I knew I was not living my life to its fullest potential.   

Superfood staples - cacao, chia, maca

At 26 when  a benign tumour was detected in my neck I switched straight back to a plant based diet. Within a few weeks I started to feel full of life again. I felt more positive and full of energy. I channelled this energy into my workouts. I got myself a personal trainer and discovered I really enjoyed lifting heavy weights. My goal was to build strength, which was a nice change from working out with the intention of enhancing my physical appearance. Although I have always been an active person and a regular gym goer I never considered myself strong. Power lifting has helped me realise that although I am a small person I am physically and mentally stronger than I thought. Fuelling my body with an abundance of plant based, nutrient dense foods and following a strength based program, I competed in my first amateur power lifting competition and was pleasantly surprised by my results.  Now my goal is to compete for Australia Internationally as a plant-based power lifter.

Following a plant based, high carbohydrate diet with a focus on foods high in nutritional value helps keep my mind clear and focused which enables me to stay positive and work towards my goals. I am proof that you do not need to consume a lot of meat, dairy, fish or eggs to be physically strong.  

Images from @cheekycoconuts Instagram

Fruit, oats, rice and greens of all kinds are staples in my diet. Adding a variety of herbs, spices and superfoods to every meal helps me ensure I get an abundance of essential nutrients to keep my body detoxing and energised. One of my favourite ways to enhance the flavour and nutritional value of my meals is to add sea veggies and seaweeds. There are many different varieties of seaweed available but my absolute favourite would have to be Dulse and Nori.  I include them in my diet daily for their many health benefits. I love Sea Vegetables because as well as being alkalising and detoxifying the body they also contain high amounts of protein, iron vitamins and trace minerals. Before including seaweed into my daily diet I was iodine deficient and suffered symptoms such as anxiety and fatigue.  A generous serving of sea veg every day has helped keep my iodine levels high whilst adding a burst of flavour to my savoury meals.  My favourite ways to include into my meals are adding a generous spoon full to dips (especially guacamole) and rice dishes, you may find you don’t need to use as much salt in your recipes. Below is one of go to rice dishes, it is quick, easy, nutritious & delicious!

Rainbow Sea-Veggie Rice

Ingredients

3 cups cooked rice (use any variety you like)
1 table spoon coconut oil
1 brown onion, finely chopped
2 cloves garlic, minced
1 inch ginger, minced
2 cups of finely sliced or diced veggies (I like to use what is in season, Cabbage, zucchini, carrot, kale, bok choy, broccoli all work really well)
3 table spoons tamari
1 table spoon PSF coconut sugar
2 table spoons rice wine vinegar
2 table spoons of PSF Dulse flakes
1 table spoon PSF Nori flakes
chopped cherry tomato and fresh sprouts to serve (optional)

Method

1. In a wok or large fry pan heat oil and sauté onion, garlic and ginger over a medium heat until soft and aromatic
2. Add veggies and sauté for a minute
3. Add the rice with the tarmai, coconut sugar and vinegar and continue to cook for 4-5 minutes ensuring to stir frequently
4. Remove from heat and stir through Dulse & Nori flakes
5. Top with fresh cherry tomato and sprouts if desired and serve with a slice of lemon. 

Huge thanks to Elle @cheekycoconuts for being our guest blogger this week!

Connect with Elle on Instagram @cheekycoconuts or at her website http://www.cheekycoconuts.com/.

The PSF Team!

 

Hi Cherie, can you tell us about yourself and what motivates your vegan lifestyle, was it a decision you made on your own or something that you have grown up?

Hi! I’m Cherie (@thrivingonplants), a young and passionate blogger who strives to inspire people from around the world to live a healthy, ethical lifestyle.

I jumped onto the vegan lifestyle on the 20^th of January, 2014 (meaning I was only 15 at the time). In the beginning, I became aware of veganism because of various Youtubers who posted up both recipe and educational videos relating to veganism. I thought to myself “I also want to eat in abundance while knowing that I’m doing something amazing for my body”. I was so sick of feeling guilty for eating. I was so sick of depriving my body of the energy and nutrients it craved for. I was desperate to stop yo-yoing on diets which encompassed calorie restriction and excessive exercise. I thought to myself, “What do I have to lose if I give this a go?” and since then I’ve never looked back. Throughout the journey however, I came to realise the ethical and environmental side of things, where as a result of educating myself eventually I was able to say that I’m vegan for ethical reasons, the health side being just an added bonus.

 Posts from @thrivingonplants

What are your plans now that you have graduated high school?

Ever since I've officially graduated from high school, there have been a lot of big decisions that I’ve had to make.  Originally I was planning to take a gap year in order to pursue social media full-time for a year and work on myself as an individual (honestly, I wasn’t even sure of what I wanted to do so it made no sense for me to jump straight into university). I even turned down a scholarship offer because the course I originally applied for no longer appealed to me anymore. However, I thought about it for a while and realised that my past interest in the nutrition course still lingered today. After I found out that I was accepted into the course, I thought, this is what I want to do. Although plans have changed now, I’m still going to continuously post on my social media accounts because it’s what I love to do. I’m now extremely motivated to manage my time well in order to successfully do well in all aspects of my life!

Do you plan to take your photography and cooking further or are you heading into the health & wellness industry or something else entirely?

Vegan cooking and photography is now a part of my life. It’s not only something that I enjoy doing everyday, but it is also something that I love sharing with everyone around the world through social media. Now that I’m planning to study nutrition, I’m sure that it’ll tie in nicely with everything that I do. It’ll not only allow me to understand the impact that food has on the body, but it’ll also provide me with credibility which is particularly important and beneficial if I ever decide to give nutritional advice (in a YouTube video or if I write an ebook for instance).

How did your Instagram feed start and how did you feel when your numbers started climbing? 
What do your friends think of your Instagram success, do they have their own feeds?

I started my Instagram account just over one and a half years ago, a few months after I jumped onto the vegan lifestyle. Never in my wildest dreams did I ever imagine my following to grow so much. When the numbers began to grow, I realised “Hey, people must be interested and inspired by everything that I post”. Also, it allowed me to realise how amazing the online vegan community was. I felt inspired and motivated everyday knowing that there were so many people supporting me and eager to see all of the meals I ate. Initially, a lot of my friends were quite shocked/surprised at how drastically my following count grew, but they were always so supportive of what I was doing. Many of them also have their own accounts, but they’re personal accounts, which is what mine started off as.

Has your social media success influenced your life-after-school decisions? 

Definitely. Social media opened up so many different pathways for me, and I came to realise that I shouldn’t be afraid to do something out of the norm. Social media will forever be a part of my life, and regardless of what career path I decide to pursue in the future, I will always be active on my Instagram and YouTube account in order to inspire and teach others.

How has your new YouTube channel been received? Is this something you enjoy?

I’m extremely pleased and flattered with the reception of my new social media platform. I was always so eager to make YouTube videos, but I didn’t know where to start (not to mention, I didn’t even own a camera to begin with). However, I realised that I would be able to help and inspire others to an even greater extent through YouTube, so I decided to invest in a good quality camera and play around with editing programs, until eventually I finally uploaded my first few videos. Now, I enjoy it more than ever. I’m not going to deny how draining it can be in terms of the amount of time and effort you have to put into each video, however in the end it’s so worth it for me. In only a matter of weeks my subscribers and view counts shot up drastically. The amount of support I was given by people all around the world was and still is amazing. I’m slowly becoming better at filming and editing as the days go by and I can’t wait till I can look back onto my old videos in a few years time and realise how far I’ve come.

Check out Cherie's "What I Eat in a Day" videos :)

What is the best advice you can give other young people that are considering taking up the vegan lifestyle?

You’ll never know if you don’t try. Don’t jump to conclusions based on things that you’ve heard of assumptions that you’ve made. I, myself had no idea about veganism a few years back. Back then I thought “They probably just eat lettuce and carrots all day…”. Oh boy was I wrong. Not only is veganism exciting in terms of being able to eat food that is healthy and delicious in abundance, but as an individual you undergo so much growth and happiness in realising that you’re able to live a compassionate lifestyle. Some tips I’d give to those considering taking up the vegan lifestyle would be to

• Educate yourself: watch documentaries (Earthlings, Cowspiracy, Forks Over Knives, …) and follow a bunch of vegan social media influencers to see what they get up to in order to have a greater insight into what the lifestyle encompasses.
• Be open-minded: Like I said, you’ll never know if you don’t try. My whole perception of veganism began to completely change as I continually gained more knowledge about the lifestyle and my own body and mind. Veganism allows me to feel so much mental clarity and gives me so much energy to do the things that I want to do everyday. I’ve never felt so sure about a lifestyle, and finally I’m able to be at ease because I know for a fact that I won’t ever have to jump from diet to diet anymore. Beyond that, I’m so glad that I no longer will support animal-cruelty and the destruction of the environment anymore either. 
• Get creative in the kitchen! A lot of people assume that as a vegan, everything is bland and tasteless. So not true. Whatever I was able to eat before I went vegan, I’m still able to eat now. Try out a bunch of different vegan recipes. You’d be surprised at how amazing the food tastes. Also, you won’t end up having to deal with the heavy and uncomfortable ‘food comas’ anymore!

Do you have a favourite Power Super Foods product and can you share a couple of your fave recipes with us?

PSF’s Maqui Power is definitely my favourite! Tastes great, an awesome addition to smoothies and has such an amazing rich purple colour.

As PSF’s Maqui Powder is #1 on my favourites list right now, I’ll be sharing a simple yet super tasty smoothie recipe for you all to try out!

Also, who doesn’t like a creamy, rich chocolatey smoothie. I’ll leave a recipe for that below as well! 

BANANA, PB & CHOCOLATE SMOOTHIE

Ingredients:
2-3 frozen bananas
1 fresh banana
1 tbsp PB2 or ½ tbsp peanut butter
1 tbsp PSF’s cacao powder
1 tbsp PSF's coconut sugar
¼ cup oats
2 cups unsweetened almond milk
Method: Add all ingredients into blender and blend until smooth. Serve!

MAQUI BOWL

Ingredients:

3-4 frozen bananas
1-2 cups frozen blueberries
1tsp PSF’s maqui powder
1/2-1tbsp of PSF's coconut sugar (depending on how sweet you like it)
1-2 cups of almond milk

Method: Add all ingredients into blender and blend until smooth. Serve!

Thanks so much Cherie!!

You can connect with Cherie on Instagram @thrivingonplants

and on her YouTube channel - thrivingonplants

From The PSF Team!

The Northern Rivers - Beautiful surroundings

This is my first year living in the Northern Rivers over the summer break, having moved up from Sydney to join the amazing team at Power Super Foods. In fact I usually pack up the hubby and the dog and drive the 800km’s to holiday here during this period. So you can imagine my delight that all I now have to do is walk outside each day to enjoy our amazing surroundings.

And I certainly made good use of the time off. Knowing 2016 is going to be a SUPER busy year with all of the exciting things going on at PSF HQ I prepared myself to start the year with a BANG…there was daily yoga, daily swims and you guessed it daily smoothies!!!

 Rainbow colours - for smoothie nutrition

Since studying naturopathy I cannot look at a meal without counting the servings of fruit and vegetables and mentally checking off the colours. Whilst I admit this is to the point of obsession for me, it can still be challenging at times to get all of the colours of the rainbow and a decent amount of servings of fruit and vegetables into a day. Unless…. You include some smoothies. Green leafies? Check. Purple cruciferous? Check. Red berries? Check. And the list goes on….

Now, throw in a serve of your favourite superfoods for concentrated minerals, superior ORAC antioxidants or high quality plant based protein and omegas and you have yourself a complete, nutrient dense and healthy meal in a glass (or bowl).  

Superfoods for Smoothies!

But it’s doesn’t stop at getting nutrients into your daily food intake….what is also important is getting those nutrients out of the food and absorbing them into your body.  One study in the UK has shown that pureed fruit and vegetable based drinks ‘are useful vehicles for increasing micronutrient status and plasma antioxidant status and in vivo NO generation’¹ – what does all of that mean? Smoothies have potential to increase uptake of nutrients into your system which in turn can have positive effects on your cardiovascular system! 

It is believed that blending fruits and vegetables breaks down the cell walls, thus making the nutrients easier to digest and absorb. There are some other benefits to breaking down the fibrous cell walls of fruits and vegetables. Cruciferous vegetables for example contain a group of sulphur containing chemicals called glucosinolates, which are also present in Maca powder.  When the plants are eaten i.e. chewed or blended a chemical reaction occurs that results in the breakdown of glucosinolates into isothiocyanates. Isothiocyanates, in particular sulphurophane found in broccoli, have been studied extensively as cancer fighting compounds. Blending results in much more cell wall breakdown that chewing alone ever will, which in turn can result in much higher production of these cancer fighting compounds.  

Deep Sea Detox Smoothie ingredients

The raw fruits and vegetables that go into smoothies have other benefits. Apart from a very few exceptions such as lycopene from tomatoes that become more bioavailable after cooking, many vitamins, phytochemicals and enzymes that assist with the digestion of food are destroyed by heat. This can result in the overall nutrient content of your food becoming diminished. Raw food smoothies retain all the nutrients, fibre and enzymes to deliver everything nature intended.  

Despite all of this there is one school of thought that believes that smoothies are not only not good for health but can in fact be detrimental. They believe that the breaking down of the structure skews the normal digestive process that can lead to a spike in blood sugar. Enter protein and fats. Protein and fats are very important in regulating digestion. They slow digestion of carbohydrates and keep us feeling fuller for longer. Adding superfoods with high quality vegetable proteins and fats such as chia and cacao powder can increase the overall protein and fat in your smoothie and moderate the sugar absorption.  

Choc Cherry Goji Smoothie Ingredients

Of course people with genuine issues with blood sugar regulation should always consult their health care practitioner for nutritional advice tailored to suit their individual needs. And if there is anyone else out there concerned about this you could consider making smoothies with more vegetables and low fructose fruits such as pear, kiwi, citrus and blueberries.

Aside from the obvious nutritional benefits there are plenty of other reasons to enjoy a daily smoothie. They are super quick and super easy to prepare so there is no excuse to grab something less nutritious on the run. And though fresh is best they can be pre-prepared and will keep for 1-2 days.

 Rejuvenating Reds Smoothie Ingredients

On top of this the variety of flavours are endless, you are bound only by your imagination. The real beauty of this is that you can tailor a smoothie to suit YOUR needs. Whether you are trying to cleanse and detox, get a powerful antioxidant blast or imbue your whole body with essential nutrients, smoothies provide the perfect medium to include foods that with serve you best.  

I have pulled together a selection of my favourites that are not only delicious but also serve as health enhancing tonics. Try these out or tweak as you feel necessary to meet your own goals. 

 Deep Sea Detox

After, shall we say, a healthy dose of celebrating on New Year’s Eve this super cleansing and nutrient replenishing green smoothie pulled me out of my sluggish state. With…

Dulse and wakame to soak the cells in trace minerals….

Coconut water to rehydrate…

Kidney and liver flushing cucumber, parsley, celery and lemon…

Chia seeds for a protein and omega 3 boost…

Green banana for all important resistant starch to feed gut flora… 

Plus a knob of ginger to boost the metabolism…

For 2 serves use:

1 cucumber

1 stalk celery

½ organic lemon with skin, deseeded

1 green banana

2 cups coconut water

Large handful parsley, stems and all

2-3cm piece ginger

1 tablespoon chia seeds

Heaped teaspoon of dulse flakes

Heaped teaspoon of wakame flakes

Choc Cherry Goji

Get a supercharged start to the day or before your workout…

Cacao gives a surge of energy as well as heathy fats and proteins for cellular and muscular energy….

Goji and cherries provide antioxidant support…

Beets provide nitrates that enhance oxygen delivery to cells…

Coconut water for optimal hydration…

For 1 serves use…

1 cups cherries with pits removed

2 tablespoons goji berries soaked for 1 hour (if you have time)

1 tablespoon coconut butter (or sub 2Tbsp coconut shreds)

1 tablespoon cacao powder

1 cup coconut water

 Rejuvenating Reds

Packed with antioxidants from Superblast Antioxidant…

Coconut water kefir supports optimal gut health…

Heart health promoting watermelon packed with lycopene and citrulline

And adaptogenic maca supports adrenal health and overall wellbeing…

For 2 serves uses...

2 cups chopped watermelon

½ cup raspberries

1 organic lime, skin on, seed removed

¼ cup coconut water kefir

1 teaspoon Superblast:Antioxidant

2 teaspoon maca powder

Hi and a warm welcome back to our loyal superfans for 2016! 

If you’re like us, you’re raring to get back into health after a busy holiday season letting loose and overindulging.  This summer has been stunning here in the Northern Rivers – the best we can remember in at least a decade – so at least we’re getting outside and staying active, instead of hiding from the usual heat and humidity indoors in air con. 

Here’s a sneak peek of what’s churning in our busy brains here at PSF Headquarters.

 Summer fun! A local beach... Hiking in the National Park...

Funny now (but not then) story: after years of being vegan and vegetarian, I remember our youthfully indignant horror 20 years ago when a formerly vegetarian Byron Bay family said they’d reverted to eating fish, and suggesting that someday we may feel the need to change our dietary composition too.   N.E.V.E.R. we said!  A short time later, while on business in Peru Paul contracted a particularly vicious and persistent gut bug that even the Vancouver Centre for Tropical Diseases couldn’t put a name to.  Becoming skeletally thin as he was no longer able to absorb vegetable protein (including nuts, pulses, soy products etc) without feeling nauseous was so frightening.  What to do?  It was dreadful watching him waste away.  One day, being so listless he decided to try eating different proteins again, and despite my reservations (it will be indigestible!), his colour and energy returned within 24 hours.

I mention that only because one of the things I would like most to change this year is the ongoing backbiting that pits Vegans versus Paleo people (& vice versa) that we see, especially on social media – where’s the tolerance?  I really think that anyone championing a return to predominately organic fruit and vegetable simple ingredient foods with high fibre and mineralized nutrition are actually on the same team.  There is NOTHING the Big Food crew would rather have than consumers tearing at each other’s throats, lobbing judgemental commentary, rather than focusing on the bigger picture.  And what is that??  Fresh food grown under optimal clean conditions with fair financial return to our beleagured farmers, which both the paleo and vegan camps actually champion.  You’d think by now these would be a basic human right, both here and abroad, but that’s a story for another time.  And without a crystal ball, one can never know what will suit your ever-changing body throughout the decades. 

So we’ve spent the last year investigating the international foodscape for new and innovative foods that meet our strict criteria for high quality, powerful nutrition grown under clean conditions that are both Paleo AND Vegan.  And we’ve succeeded!  Lots of innovation to roll out over the coming months, starting with a morning wake-up call for your tastebuds for Easter release.  Can.Not.Wait!!!  Then we can unite together to take on the REAL problems out there. Did you know that Queensland banana growers are contractually obligated to dump SEVENTY percent of their crop every season?  True.  They aren’t allowed to sell second quality produce, even overseas, as they are under production contract to the Big Boy supermarkets.  The next time anyone says the world doesn’t have enough food for the population, and we need genetic engineering?  Say bullsh@t!!

Upon reflecting over the past year, I’d like to make some observations about changes to the superfood landscape here in Australia. 

There are a few worrying trends that we’re observing – the following are the 3 main ways whereby the consumer may ultimately fail to get their money’s worth.  The big supermarkets trumpet their ‘’cheaper than cheap’’ goods at every turn, but at what (true) cost?    Firstly, when profitably is the overriding driver, something has to give somewhere else – and having taste tested some of what is on the shelf out there these days, we can confidently say that that factor is quality.   Secondly, the bulk bin trend is fantastic until you realize that super sensitive nutritional factors eg. antioxidants/ Omega oils can not be repeatedly exposed to air/humidity/sunlight before degrading in nutritional value, if not becoming downright anti-nutrient.  High barrier, high quality packaging that excludes light and is essentially impermeable to air prior to opening is crucial for some products (think Acai and Maqui powders for example).  And finally, driving prices ever downward actually hurts not just the Fair Trade superfarmers overseas who just want to make a decent living of it too, but companies like ours who wont compromise on overall quality at the expense of our values.   Ultimately, we may not be able to compete, and have to cease trade with some of our most loyal and long term suppliers.  Dimishing options amongst the smaller family run companies may mean lower quality to you in the long term, and the ability for the major players to jack prices up at will. Remember, fair is fair no matter where you live!!  As we always say, there is no price on good health.

Your dollar has power... spend it wisely :)

In better news, our mission when starting this company 15 years ago was to encourage people to eat more nutrient dense foods, more often and to understand the crucial health aspects of organically grown food.  Statistically, with 2 in 3 Australians having choosen organics over the past year, I reckon the plan has come to fruition!  So many people working so hard behind the scenes, not to mention the organic farmers, to whom we are so grateful – tru Aussie battlers!  We hope the North American trend of young people buying up cheap farmland and turning it to organic and sustainable production for better profits by selling locally will move down unda too.  Viva la resistance!!

We have a couple of offers on for January. Head to our Instagram feed to enter our #jointhesmoothment Smoothie competition. All you need to do is - follow us on Instagram @powersuperfoods, - post a pic of your smoothie featuring some PSF goodies and - tag with #jointhesmoothment and #powersuperfoods. You can win a great PSF Smoothie pack valued at over $60! The prize pack includes our Maca Smoothie, Maqui Powder, Acai Powder and Superblast:Antioxidant berry powder mix. There are 2 prizes to give away and the winners will be announced on Monday, 1st February. Notable entries will also receive shoutouts on Instagram while the competition is running.

Also available on our website is a Superfood Healthy Starter pack, a perfect combination of products for every pantry whether starting out on a healthier eating plan or for those already enjoying a fantastically super diet. Take advantage of this pack as it is available for a limited time only.

Yours in health,

Lisa Jordan/Co-Founder

Cheeky Chia

The first time I heard of Chia was during the 1980’s. Chia Pets were all the rage, those very kitsch terracotta planters in the shape of animals that grew “Chia hair”. Back then, Chia seeds seemed only good for decoration and as a novelty, there was little appreciation for the nutritional benefits of this amazing tiny seed, little did we know that Chia would emerge as the remarkable super food it is today ! Although you can still buy a Chia pet kit, in fact, I recently saw Barack Obama complete with a Chia Afro, now that’s tacky! I think I’d prefer to eat my Chia seeds instead!

 Obama Chia!

What is Chia?

Chia (Salvia hispanica) is a species of flowering plant in the mint family, native to southern Mexico and Guatemala. In pre-Colombian times it was a part of the Mayan and Aztec diets, the word Chia meaning “strength” in Mayan. So valued were the seeds they were even used by the indigenous peoples of this region in religious ceremonies.

Chia was used in Mayan religious ceremonies

These tiny super seeds are loaded with nutrients :

Omega 3 fats-They are one of the highest plant sources of omega-3 fats, which are essential for cardiovascular health, a healthy nervous system and brain and soft skin.

High in fibre- Chia seeds are an excellent source of dietary fibre , important for bowel and digestive health, regulating blood sugar levels and cholesterol, increasing fullness and helping with weight control.

Protein- providing the body with essential amino acids for growth and repair.

Calcium -Just 100g of chia seeds contain as much calcium as two cups of milk, making them valuable for bone health and the prevention of osteoporosis.

Other essential minerals and vitamins - Manganese, Magnesium, Phosphorous, Zinc, Potassium, Iron ,B1 , B2 & B3 which naturally boost energy levels in the body.

High in Antioxidants- Chia seeds are naturally high in antioxidants which allow them to be stored for long periods of time and not go rancid like other seeds such as Flaxseeds.

How to use Chia

There are so many ways to incorporate Chia seeds in your diet -they can be ground and sprinkled over muesli, porridge and other breakfast cereals. You can also add them to smoothies, salads and stir-fries, sprinkle them over vegetables or add to baking.

One of the most popular methods of using Chia seeds is “Chia pudding”, by soaking in a liquid such as water, coconut water or nut milks until they “gel” then adding any flavours such as fresh fruits, nuts ,seeds cinnamon or cacoa, your imagination can run wild! Kids love chia puddings! You can get a wonderful edible pudding that is both a filling and nutritious treat.

Hydration

Chia Fresco

Chia seeds are wonderful for hydration as they soak up so much liquid as they expand and make a perfect hydrating energy drink – Just add 2 tablespoons of Chia seeds to a cup of coconut water, let sit for 10 minutes and you’ve got a great hydration drink without the addition of artificial sweeteners , colours or chemicals.

Because of their ability to absorb both water and fat, they can be used to thicken sauces and even used as egg substitutes in recipes. I love that you can use them as an egg substitute and have used them many times when baking for friends that are vegan or have egg intolerances.

To substitute for an egg: Use 1 tablespoon finely ground chia seeds (grind them dry in a blender, food processor, or coffee grinder) and 3 tablespoons of water per egg in a baked recipe.

Organic is best!

Like all food we consume if we can get a product that is organically grown of course this is superior to conventionally grown foods. The same principal applies to Chia seeds - Go Organic!!

Finally– If you like the idea of a Chia Pet – go ahead and buy one or just sprout some– they are very much like alfalfa – so try sprouting some and adding them to your salads for some extra crunch and nutrition.

This a recipe that a friend of mine made for brunch one day, but it  would make a lovely light summer dessert or breakfast dish.

Persian Organic Chia Fruit Pudding

Ingredients

¼ cup organic chia seeds

100ml filtered water

50 mls fresh lemon or lime juice

80 mls  agave or maple syrup

80 mls rose water

1/3 of a diced medium fresh pineapple

1 diced pear

Juice of 1 small beetroot

Method

Slowly combine organic chia seeds with filtered water in a large glass bowl , stirring to prevent clumping,  keep stirring for the next 10 mins until the chia seeds start to swell. Leave for about half an hour so they soak up all the water and thicken to a nice gel ,occasionally stirring to prevent  clumping.

Whist this is happening dice the fruit and prepare the other ingredients.  Once chia gel is ready, stir in fruit and other liquid and allow to sit for half an hour or longer to allow seed to gel more – if pudding seems too thick you can add a little more filtered water . 

Serve with a dollop of coconut yoghurt or coconut cream and a sprinkle of pistachio nuts.

You can substitute fruit and add other spices such cinnamon, cardamom, or vanilla as required.

Serves 2- 4 people depending on size of serve 

It has been about 3 years since Shokuiku opened the door to the public. Now it is good to see some great health food places opening up in Melbourne but at that time there was not much around. I was working as a chef in various places as well as serving a couple of people as a private chef. I also used to make little treats to sell at markets and health food shops.

 I first studied Macrobiotic at Kushi Institute then Holistic Nutrition, which opened my world to raw food. It had been my dream to create a space I wish I had when I was first on this journey. A place that I can take my daughter to and still feel safe to let her choose whatever she wants from the menu. A place I go to feel inspired and motivated to living this lifestyle. A place to connect with the community and like minded people. It took me around 10 years to finally do it!

Shokuiku Café

It is not easy to run a business like this. Our raw ingredients are a lot more expensive and it takes a long time and effort to make everything from scratch. Seeing other businesses that using the words “health” and “organic” lightly but not being transparent about their ethics is disheartening. When I am stuck or feel challenged I always go back to the WHY and I usually gets the answers I need.

@shokuiku Instagram images

I have now learnt that I cannot please everyone and it is not my intention to remain on-trend or compete with others. Because it is not why I started Shokuiku. The food we serve at Shokuiku is what I normally eat and want to share with others. Organic raw and living food cuisine inspired by macrobiotic and Eastern and modern traditional and modern wisdoms.

Shokuiku Café

I think that is the reason people react really positively to what I do. Because there are no compromises.

I believe in organic and sustainable produce.

I believe in ethical and hard working small businesses.

I believe in consciously choosing to know where your food comes from.

I believe in how powerful food/herb can be and how they can affect you physically, mentally and spiritually.

And I believe that everyone can have an access to this idea if they are open to. Having these core beliefs has helped me remain focused on what is really important.

@shokuiku Instagram images

I feel that most people who come in to our space know this already. They are ready to accept this new and dynamic way of eating, understanding that we care about the quality of the foods. They are excited to know how these simple and nutritious foods can taste really delicious.

Including superfoods and super herbs in your diet is definitely a topic that I am passionate about! We are living in a pretty unnatural environment. These foods/herbs can really restore, balance, improve our holistic wellbeing when used in a respected way. I am grateful to have a place that can introduce people with these amazing foods and how willing they are to explore more. That is what I love about this modern way to look at these substances.

Have a willingness to learn about them and have fun along the way ;-)

 MACA AND MAQUI BERRY SUPERFOOD LAYERED SLICE -RAW VEGAN RECIPE

I love making raw sweets like this. Using superfoods to upgrade the nutrition, low in sugar, incorporating new ingredients while offering completely satisfying the sweet craving in a delicious way.It has a few steps but only equipment you need is a blender for this one

Sponge Layer:

1 cup almond pulp (wet from making almond milk)

1/2 cup tigernut flour (you can use almond meal, sprouted oat flour or other nut/coconut/banana flour)

1/2 cup desiccated coconut (or coconut flour)

1/4 cup flax meal

15ml lakanto (or your preferred sugar)

Halve the mixture and add 1 tbs maqui berry powder and 2tbs melted coconut oil to one. 2 tsp maca powder and 2 tbs coconut oil to another.

Cream Layer:

Flesh from 1 fresh young coconut

1/2 cup coconut water

1 tbs cacao powder

1/4 - 1/2 cup sunroot syrup or your preferred nectar

1/3 cup coconut oil, softened

Blend all the ingredients except coconut oil in a blender till smooth. Add the softened coconut oil and blend again.

Chocolate Sauce:

Mix equal parts of coconut oil, raw cacao powder, enough sweetener to sweeten.

Ice Cream:

Blend frozen raspberry and banana till ice cream consistency.

Assemble:

Grease your tin with melted coconut oil

Put maca mixture in. Pack it down well.

Pour half of the cream

Place in the fridge till the cream hardens

Put maqui berry mixture then press it down well

Pour in rest of the cream mixture

Place in the fridge till firm

When ready pour the chocolate sauce and serve with the ice cream

@shokuiku Instagram images 

It has to be in my blood (coming from Japanese and macrobiotic background). I love seaweed. I love mild and strong seaweed. I love red, green, brown and blue seaweed. I love it to wrap, compliment, decorate and make it a star of a dish.

Seaweed is high in minerals that can be hard to get from land vegetables. Also known to detoxify and support your Jing (your essence energy).

Unfortunately the ocean is not as clean as it once used to be. It saddens me a lot. The way we are treating the environment and the great Earth is quite unacceptable in my opinion. It is not too late. Of course there are so many things I wish our governments and "the system" would do but every one of us can make a difference by choosing to live a lifestyle that can support the environment. There are some areas that are considered safe (or safer) and it is important to be educated about this.

Here is a recipe using Power Super Foods Wakame Flakes.

 WAKAME BREAD WITH VEGETABLE PULP BURGER AND MARINATED SHITAKE!

Wakame Bread:

1 cup buckwheat, sprouted

1 cup sunflower seed , sprouted

100ml golden flax seed, soaked in 150ml water

7.5ml tamari

4 tsp wakame flakes

1Tbs nutritional yeast

Veg Pulp Burger:

1/2 cup sunflower seed, activated and dehydrated

1/2 cup vegetable pulp

1 1/2 tsp miso paste

1 Tbs tahini

Enough water to process

Marinated shitake:

Rehydrate dry shitake with water

When soft take off tough spots of the stems then marinate with tamari, tahini and a little soaking liquid

Serve with Kimchi or sauerkraut decorate with the shitake marinade and extra wakame flakes

Method:

BREAD

Make the bread dough by food processing all the ingredients.Spread evenly on reflex sheet and score into the preferred size.Dehydrate till it becomes dry but still pliable.This bread will last for a week in an air tight container, longer if kept in the fridge.

BURGER

Place the sunflower seeds then process into a fine powder/sunflower meal.Add the rest and process again.Roll into a burger size then dehydrate for 2-3 hours. They should not be completely dry, should still be moist inside.

ASSEMBLE

Place one of the bread then top with burger, marinated mushroom and other fillings of your choice.Drizzle the sauce from the mushroom and top with another piece of bread.Serve with extra wakame flakes ;-)

What is your favourite way to eat your seaweed?!

Find us via! www.shokuikuaustralia.com

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The Best PCOS Superfoods To Help You Heal

By Melissa Madgwick

Hi I’m Melissa Madgwick. A real 29 year old woman who is on the other side of healing from polycystic ovarian syndrome – naturally.

I was someone who had it all— an active 28 year old, entrepreneur, sociable, loved life, was travelling and was healthy as you get—however I started seeing awful PCOS symptoms back in September 2013. It felt as though my life was going down the tube in front of my eyes. I actually hid in my house for 2-3 months because I was so tired, my face and body broke out in severe acne and I gained 8 kilos. I had no clue what was happening. I saw an endocrinologist who did a few tests, offered no support and was told I had PCOS. My older cousin from Western Australia was diagnosed with PCOS many years ago. I remembered she was told she could never have children. I thought I was doomed. I was prescribed medications—antibiotics and Metformin—to regulate insulin resistance which was one cause of my PCOS. However rather than helping, the medications added a whole host of new issues. I was throwing up after eating and felt like death. I knew from this point that I had to take control of my life. I began researching PCOS for information about any lifestyle changes that I could make whilst I was house ridden for all those months. Through healthy living, exercise and adopting the right lifestyle changes my symptoms became manageable and then finally disappeared. There is light.

“Because this information has made such a difference in my own life, I’ve made it my mission to pass it forward.”

Polycystic Ovarian Syndrome (also known as PCOS) was an endocrine issue that affected me severely and many other women today. PCOS can lead to many side effects for women including hormonal imbalances, to insulin sensitivity, and the formation of cysts on the ovaries and more.

We live in an increasingly health conscious society where we are becoming more aware of how food can impact on our bodies and well-being, healing us or putting us at risk of disease. Superfoods are becoming increasingly popular for their many health benefits.

There are many foods that women suffering with PCOS can include in their diets that can help to balance their hormones, and restore their health.

7 Superfoods for PCOS

Here are the superfoods that helped

1. Nuts

Nuts are very nutrient dense and now a staple part of my diet. I especially love almonds, walnuts, cashews, and Brazil nuts (sparingly as they have a higher omega-6 content which causes inflammation). If you are going to eat nuts, it is also important to buy them fresh, not baked in any kind of oil, nor roasted. Being heated can turn these fats rancid, which destroys tissue and causes oxidative damage in the body. As a final note, because nuts are tasty and are dense nuggets of fat, they are also fairly high in calories. For this reason, people who snack on nuts might find they have a hard time losing weight

2. Avocados

Where were you all my life? For years I avoided avocados during my fat-free and low fat phase many years ago. It’s great source of healthy fats and helps support hormonal imbalances and are also high in Vitamin E, a potent antioxidant, which is great for skin health.

3. Cinnamon

It’s known to reduce insulin resistance, which is thought to be a leading cause of PCOS. In a study done by Columbia University, women with PCOS who added cinnamon in their diets had more regular menstrual periods than those who were given the placebo. In fact, two of the women in the trial ended up conceiving in the middle of it. Start adding cinnamon in your diet, especially when you eat carbohydrates. Note: Make sure you are using real cinnamon and is made from Ceylon cinnamon to reap the full benefits. It’s such a natural and inexpensive remedy.

4. Sweet Potato

High in beta carotene and lower on the glycemic index, sweet potatoes won’t spike your blood sugar like other carbohydrates sources will, such as white breads or pasta. I would have sweet potato with my main dinner meal. For example, a piece of salmon, broccoli and cauliflower and sweet potato. Yum!

5. Apple Cider Vinegar

This is beneficial for you because it helps control blood sugar and halts your body from producing too much insulin. Less insulin means less testosterone. Plus, it will help you lose weight and improve your overall health. I would drink a warm glass of apple cider vinegar and water every morning before breakfast to wake up my digestive system as well.

6. Cacao

A superfood that is incredibly high in magnesium. Magnesium helps to balance insulin levels, and is also involved in over 300 detoxification processes in the body. Cacao will also provide you with a ton of antioxidants needed for optimal cellular health. My favourite Cacao blend is Power Super Foods Cacao Gold! It has a rich taste and amazing smooth texture which is perfect for making my bliss ball recipe! 

7. Spearmint tea

This a life saver for me due to its anti-androgenic properties. A study published in the journal Phytotherapy Research found that drinking spearmint tea can help reduce hirsutism, or excess body hair, by reducing free and total testosterone levels and increasing luteinizing hormone (LH) and follicle-stimulating hormone (FSH) levels. I suggest having 1-2 cups per day and always look for organic brands.

Always be sure to choose organic as much as possible, and eat a balanced diet full of healthy fats, protein and low glycemic carbohydrates. This will help to balance insulin levels effectively, plus play a vital role in supporting your hormones!

Now it's up to you

These are some of the things that every woman with PCOS should know. I have discovered that food and nutrition (the right kind), a good mindset, a supportive environment, and most of all knowledge are the most powerful tools to heal yourself with PCOS. I’m feeling more alive and I know you will too!

PCOS SMOOTHIES! – I have shared my 3 favourite green smoothie recipes that helped me Heal my PCOS! I drink them for breakfast or lunch daily. Full of vitamins and extremely yummy – they will get addictive! Check them out and start drinking to better health today.

THE BEST PCOS SMOOTHIES

For Managing PCOS the right way!

Carrot Cake Smoothie

Ingredients:

1 x large handful roughly chopped raw carrot

8 x raw walnuts

1 x cup of almond milk

1 x teaspoon of Maca Powder

¼ x tea spoon cinnamon

Squeeze of lemon juice

1 x scoop of vanilla protein power

1 x tea spoon of honey

Pinch of Peruvian Pink Salt

Ice cubes (or more if you like super frosty smoothies)

Method:

1. Blend all ingredients together and Enjoy!

This food is very low in Cholesterol and Sodium. It is also a good source of dietary fibre, vitamin D, vitamin E (alpha tocopherol), riboflavin and vitamin B12, and a very good source of vitamin A and manganese.

Mel’s Favourite - Green Banana Smoothie

Ingredients:

½ x banana

2 x scoops of USANA Vanilla Nutrimeal

1 x teaspoon of Maca Powder

1 x teaspoon of Chia Seeds

2-3 cups of water (more if needed)

¼ x tea spoon of cinnamon

1 x small handful of spinach leaves (rinse under water before putting into smoothie)

Ice cubes

(Extra flavour – USANA’s Rev3 surge pack for an awesome taste!) Ask Mel how to get your hands on this.

Method:

1. Blend all ingredients in a blender and Enjoy!

This smoothie has a very high fibre content (15 grams per serve) and is very low in cholesterol and sodium. It is also a good source of vitamin D, vitamin E (alpha tocopherol), riboflavin and vitamin B12, and a very good source of vitamin A and manganese. It WILL KEEP YOU FULL!

Choco Loco Smoothie

Ingredients:

½ banana, peeled

1 x tablespoon of almond butter

1 x tablespoon of Luxury GOLD Cacao Powder

3 x cups fresh baby spinach

1 x cup almond milk

Method:

1. Blend altogether and Enjoy!

This food is low in sodium, and very low in cholesterol. It is also a good source of dietary fibre, vitamin D, vitamin E (alpha tocopherol), riboflavin, folate, vitamin B12, magnesium and potassium, and a very good source of vitamin A, vitamin C, vitamin K and manganese.

For more information on the points above or to learn how I healed myself naturally from PCOS, please feel free to visit my website where I share more about my journey, tips and tricks, knowledge, experience and support. Plus download my best selling book “Heal My PCOS” via: www.healmypcos.com.

P.S Do you want extra support on your PCOS journey? I have put together a video course which explains the best PCOS diet, the supplements you need to be taking, the perfect exercises to do, downloadable shopping lists you can take to the shops & more!! Hundreds of women have taken up this offer and I’d love for you to kick PCOS for good too.

I’m offering a special discount only for the first 10 LADIES to join me to BEAT PCOS for good! Click here, to grab this limited offer now: http://bit.ly/1VMVBQh

I wish you all the best in your recovery!

Photo Tips

It’s Jo from @healthyeating_jo again! I hope you all enjoyed last week’s blog. This week I wanted to share some of my photography tips with you, and some thoughts on getting the ‘perfect’ shot.

From when I started my Instagram page, my photos have definitely changed – and hopefully improved – over time! Like anything you are passionate about, it takes time and effort, and a bit of test and learn to get the result you are after.

 Jo's photography style has changed over time

The majority of my photos continue to be taken on my iPhone. Many are just a 30 second shot before work, prior to the contents being emptied into a Tupperware container to take to work. I’m certainly no professional, and everything I do is self-taught. As my passion for food began to evolve, my tastes changed, and my interest in photography grew with it. I started adding in a few props from around the house to make my pictures more inviting and colourful. I tested out different angles, I positioned my food in different places, lighting and locations. I picked up some free tiles from my local tile shop that they were throwing out, to use as backdrops. I got my husband to buy me a $15 hallogen light from Bunnings so I could take some photos at night after work, and fashioned my own lightbox out of stuff from the garage, and some flip chart paper. I have this set up at home behind a lounge, and in front of a big window, so that I can get natural light flooding in, whenever I’m home when it’s light! Natural light is definitely my best tip when it comes to food photography, and no flash!

 Tip #1 – Take your photos in natural light

Find a spot next to a window; or head outside and use your deck, garden, balcony or front step. You’ll find photos look different at different times of day and year, so test it out and find what works for you. Bright midday sun is usually not good. Never use your flash for food photography!

Natural Light!

Tip #2 – Complementary Colours, textures and backdrops

The perfect shot for me, comes mainly from finding complimentary colours to the food you have made. It also means trying not to cook food that is all one colour! And I love the saying ‘Eat the Rainbow’. It’s certainly something I try to follow.  I think about what colour plate or bowl my food should go in. The next part is the toppings, my favourite part. To see a recipe transform from a plain blank canvas to the final product, is so exciting for me. Again it comes down to finding colours that complement the main dish, but add variety and texture to the eye. So a mix of fruit and seeds for example. For pancakes, I show the sauce oozing down the stack. I like the idea of people being able to really visualize what it tastes like - is it gooey, or crumbly, or soft and spongey? The odd crumb of food also helps show texture. Then I think about what background will contrast nicely with what I’m displaying - do I need something light, or something dark? I set up the dish, and then I add any props. It could be a fork, or a cloth napkin, a flower, or a dish of some of my toppings. Again it’s just about making a visual scene to compliment and capture your amazing dish.

Complimentary colours and textures

Tip #3 – Get the angle right

As you practice taking your photos, you’ll see that food can look very different from different angles. So I think about how to plate up my food based on what angle the photo will likely to be taken from. Smoothie bowls, usually from above, pancakes usually from eye-level etc. Change up your views; angles; close-ups; far away; half the plate cut off etc to make it more interesting, and show off the texture of your dish. This is the part where you’ll usually see me down on my hands and knees at eye level getting a close-up! Or you may have seen foodies standing on chairs to get the perfect angle. The behind the scenes shots are always quite amusing, and my husband is used to me embarrassing him in public to get the right angle.

On the weekends, when I have more time, I use my standard, point and shoot Canon camera, with the lense that came with the camera. I don’t think that ‘creative’ has to be expensive, and for the average person who doesn’t do this as their day job (like me), you can certainly take good photos with what you have.

Experiment with different angles

Tip #4 – Do it for Yourself!

My most important tip is – do it for yourself. Food photography is something you will develop if you are passionate about it. But remember it’s ultimately all about being yourself and letting your own creativity shine. It needs to look good to you! Photos for me can range in time from 30 seconds to 10 minutes (for professionals – a lot longer!), and how much time and effort you put in is totally up to you. It should never be a chore. With practice you’ll soon get your routine and style down to a fine art. And with a busy life, no one’s got time to waste taking lengthy photos, when they could be eating!

At the end of the day, I do this for fun. I want to role model good eating for my family, so that my own daughter doesn’t go through the same issues as me. It keeps me accountable for eating healthy, it gives me a creative outlet, and if by posting pretty photos, and helping one person to give healthy eating a try, then it’s a personal achievement for me.

I just never realized healthy food could be so delicious, and I’d love for more people to know that, and be able to turn a ‘diet’ into a permanent healthy lifestyle change. I hope you enjoy my recipes...

Maqui Mango Vegan Cheesecakes

(Makes 6 muffin size)

Base

1/2 cup almonds
1/4 cup dried dates chopped (soaked for 20mins in boiling water & drained)

Blend almonds until crumbly in a food processor. Add drained dates and blend again. 
Press into the base of a silicon muffin tray with your fingers. 
Place in the freezer while you make the filling

Filling

2 cups cashews (soaked in water overnight and drained)
1/3 cup granulated stevia
1/3 cup almond milk
2 tsp vanilla extract
1/4 coconut oil

Blend until smooth, scraping down sides as required. 
Divide in two

Mango Layer

1/2 the filling mix
3/4 cup mango cubes
2 tsp Lacuma powder
1 Tbsp Lime juice
1/8 tsp tumeric powder (optional for yellow colour)

 Blend until smooth

Maqui Layer

1/2 the Filling mix
1/4 cup blueberries
2 tsp PSF Maqui Powder

Blend until smooth 

Layer the Mango and Maqui layers on top of the 6 bases as desired

Place back in the freezer overnight to set. 

Store in the freezer

Allow to thaw for 15 minutes prior to consuming.

Maqui Smoothie Bowl

(Serves 1)

Ingredients:

1/3 cup oats
1 scoop vanilla protein powder (optional)
2 Tbsp PSF chia seeds
1 Tbsp Psyllium husk powder
2 tsp PSF Maqui Powder
1/2 cup frozen blueberries
1 cup coconut water
1 tsp granulated stevia OR 1Tbsp PSF Coconut Sugar (more to taste) 
Handful of ice

Blend chia seeds until powdered
Add all other ingredients and blend until smooth
Top with kiwi, strawberries, blueberries and deluxe caramelised buckinis

Hey there, I’m Jo from @healthyeating_jo, and I’m so excited to be a guest blogger of the PSF blog, and share some of my recipes with you.

Hopefully I’m an example of the ‘average’ working mother. Between my husband and I, we have 2 kids and 2 step kids, I work full time in a corporate finance career, and love to make healthy and protein packed versions of my favourite dishes.

A lot of people ask me how I fit it all in, but I guess it’s just a case of prioritizing, and multi-tasking. Maintaining this lifestyle with a full time career, kids and a husband definitely comes down to preparation. There is a well worn phrase “If you fail to prepare, you prepare to fail”. And this is so true. Preparation has been key to my healthy eating success. I never leave myself in a situation where I’m left with no choice but to eat unhealthy food. I prepare all of my snacks, breakfast and lunch in advance, so I can just take it out of the fridge in the morning, and head out the door.

Having healthy food made makes it easier to make good choices, so you aren’t tempted to head to the food court or takeaway, or the vending machine at 3pm! It has been the most important part of my success. All of these things can be done whilst you help with homework, or instead of sitting watching tv, I can be in the kitchen and interact with the family or watch tv at the same time. It all comes down to how seriously you want it.

I don’t have a gym membership, and do all of my exercise at home, most often at 9.30pm at night or later when the kids have gone to bed. My husband exercises with me most of the time, so it’s nice to do something together for our health. Everyone can find or make 30 minutes available in their day if they really want it, where you may have watched TVor been on social media.

I maintain this lifestyle because the results I am getting spurs me on to keep going. Eating well, lifting heavier weights, seeing my body change, it’s exciting. There’s always a vanity part in there somewhere, and I remind myself how I look now, and how I used to look. It becomes a choice. I feel amazing, so that’s motivation to keep going, and I very rarely get sick. I know what I’m doing is good for my health.

I use my Instagram account for daily motivation. It started as a way of keeping me accountable for eating well, and for following inspirational people and pages that gave me motivation to keep going, and I still use it for that today. All of the amazing people I have met online inspire me every day through their own journeys and battles. It’s a great online community, with so many people wanting to help each other. Plus I get to eat a tonne of food, and who wouldn’t want to maintain that, especially if you love food like me. I eat at least 6 meals a day, and people are amazed how much I can put away! And it all comes down to this lifestyle and what you eat.

To say that I have always loved to cook, is probably not true. I think I have always cooked as a survival requirement. I've tried every ‘diet’ over the years, and suffered from disordered eating in teenage years. As I started to learn more about ‘clean’ eating, I became more of a ‘food is fuel’ person. Realising that eating less was not the answer, and that eating many and varied delicious, protein rich, and healthy, natural, whole foods and superfoods as possible gave me results. Along with less bloating, great skin and hair, and just an overall sense of feeling amazing.

My Instagram is definitely a creative outlet for me, and it’s something that my passion grows for daily. As my Instagram has evolved, my desire for the creative has grown with it. PSF asked me to share some tips on food photography, and getting the perfect shot… Anyone who looks at my Insta feed can see how my photos have changed over time. Next week I will go over my tips for making a good shot.

For now, here is my recipe for some delicious health Cacao Maca Vegan Pancakes with a Salted Peanut Butter Toffee Sauce!

Enjoy x

Cacao Maca Vegan Pancakes with a Salted Peanut Butter Toffee Sauce

(Serves 1-2) (I eat the whole lot!)

1/2 cup flour (I use half buckwheat, 1/2 oat)

1/2 cup almond milk

1 tsp PSF Maca Powder

1 Tbsp PSF Coconut Sugar

2 Tbsp PSF Cacao Powder

1 tsp vanilla extract

1/2 tsp bicarb soda

1/2 tsp apple cider vinegar

Pinch of Pink Peruvian Salt

Blend until smooth

Cook in a frypan in some coconut oil

Sauce

1 Tbsp Peanut Flour (or Peanut Butter)

1/4 tsp Pink Peruvian Salt

1 Tbsp Rice Malt or Maple Syrup

Almond Milk to consistency

Mix in a cup until smooth

Pour over pancakes

Top with chopped banana, crushed pistachios and PSF Cacao Crunch

Hellllooooo Summer!

Wow, November has arrived with a blast of hot humid air here in the Northern Rivers, with more forecast for the week. We were wondering when true smoothie weather would arrive this year?! Generally we can get slammed from September, but right up til Halloween this year we’ve been carrying cardys to the office, and still keeping the winter dooners at hand for cool nites. But from now til February with the build up of the wet to cyclone season, we’ll be thinking/talking/making smoothies for brekky/lunch & sometimes dinner as the barometer drives out hunger for heavy foodstuffs. This is good news for our guts and an opportunity for our bodies to throw off some stored excesses from the cooler, slower seasons.

One of my absolute favourite PSF products has to be SUPERBLAST: Antioxidant, a mix of powders with a free-radical-busting punch. Originally designed as one of a series, with a ‘’comic book’’ feel for the packaging, the project got put on hold when the overwhelming job of rebranding for the Origin Series got underway – perhaps the time has come to revisit! Current science states that antioxidants are actually much more effective and potent working synergistically in combination with a few types, rather than alone. With a 30/30/30 combo of incredible pomegranate powder, go-go goji powder, and marvellously antioxidant maqui powder, plus a 10% addition of CamuCamu powder, this was the biggest, tastiest bang-for-your-buck we created for summer smoothie season.

To break it down:

>the antioxidants in MAQUI are 3 times higher than those of superfruit Acai, and include a)anthocyanins (like those found in blueberries blue pigment), b) Vitamins A&C, c) Omegas and d) polyphenols (micronutrients playing a role in degenerative disease prevention)

>>POMEGRANATE also contains antioxidant polyphenols (eg. tannins), Vitamin C, anthocyanins PLUS ellagic acid like that found in strawberries that make them healthy for you!

>>>the properties of GOJI have a long history of use in Traditional Chinese Medicine, and the powdered version is even easier for the body to assimilate the antioxidant Vitamins A/C/E plus carotenoids (red pigment) and 21 trace elements including selenium (deficient in Australian soils) and rare anti-cancer germanium. These berry jewels also contain unique compounds like physalin, solavetivone and cyperone -- science is just beginning to understand the protective effect within the body.

>>>>And finally, the little-known but amazing red CamuCamu berry from the Amazon riverways – Nature’s rainforest miracle medicine chest! There is so much Vitamin C in these antioxidant superfruits that we have to limit the content to 10% or you might be sprinting for the nearest loo after every sip! LOLs

Free Radicals

On a side note, I have to say I’m sick to death of ‘’scientists’’ telling us what is or isn’t healthy for us, or what we SHOULD be eating. From one week or year to the next, they change their minds about what is healthy (eg. think Eggs. Butter. Sugar. Canola. Coconut oil. etc etc), or start debunking new food fads (eg. paleo) seemingly based on whatever manipulation of data suits their corporate sponsors.

If ‘’fact’’ is so flexible, and absolute truth never truly within our grasp as new science is discovered, then aren’t we just smarter in saying “This makes me, a unique individual, feel/look better’’ or “That makes me feel/look crap, so I avoid” ??

Are we really so out of touch with our own bodies that we no longer know?

I think our customers are an awful lot smarter than that……… so spring into summer, and JOIN THE SMOOTHMENT!

Yours in health,

Lisa Jordan/Co-Founder

Overcoming PCOS – A Real Life Story

If you’ve been diagnosed PCOS, like me, you probably feel like you’ve reached a dead At least 1 in 10 women are diagnosed with PCOS during their lives and 10% of women between 12 and 45 are told EVERYDAY ‘You have PCOS’. There is hope. You can get your life back as millions of women have and I have too. In this blog I’ll share a few of my experiences, failures, learning and successes on how to heal from PCOS. I’d like to open your eyes to the diversity of polycystic ovarian syndrome as well as natural interventions for overcoming it.

Firstly, you can speak to your health professional about your ideas and craft a plan together as you move forward. Your health professional knows you and your personal medical history. I have not attended medical school nor been licensed by any committee or board or government to give any health advice. I am simply a normal person like you: but I have found the road to recovery.

I have read hundreds of blogs and poured many hours of research into the journey of healing myself. Because this information has made such a difference in my own life, I’ve made it my mission to pass it forward and help as many women as possible live the same vibrant healthy life that I now enjoy—that vibrant life that I once feared I had lost.

Melissa

My PCOS Story

Hi my name is Melissa Madgwick. I was someone who had it all— active 28 year old, entrepreneur, sociable, loved life, was travelling and was healthy as you get—however I started seeing awful PCOS symptoms back in September 2013. It felt as though my life was going down the tube in front of my eyes. I actually hid in my house for 2-3 months because I was so tired, my face and body broke out in severe acne and I gained 8 kilos. I had no clue what was happening. I saw an endocrinologist who did a few tests, offered no support and was told I had PCOS. My older cousin from Western Australia was diagnosed with PCOS many years ago. I remembered she was told she could never have children. I thought I was doomed. I was prescribed medications—antibiotics and Metformin—to regulate insulin resistance which was one cause of my PCOS. However rather than helping, the medications added a whole host of new issues. I was throwing up after eating and felt like death. I knew from this point that I had to take control of my life. I began researching PCOS for information about any lifestyle changes that I could make whilst I was house ridden for all those months. Through healthy living, exercise and adopting the right lifestyle changes my symptoms became manageable and then finally disappeared. There is light.

Four Tools to Heal from PCOS

What do you need to overcome PCOS? Knowledge is power, so put that first. Knowledge of who you are, what type of PCOS you have and what your body needs to combat the root cause, is essential to becoming free from hormone imbalances, with the myriad of symptoms that follow.

1.     Know your type:

Firstly, start with knowing what type of PCOS you have. In my eBook ‘Heal My PCOS’ I discuss the 4 main types of PCOS – what they are and how to manage each. Once the insulin resistance and auto-immune issues were addressed in my case, the PCOS symptoms faded.

2.     Positive mindset and lower stress:

A positive mindset is so important! When you understand yourself and your body, you’ll be able to view everything about yourself in a very different way. You are in control of your body – and stress is a major cause of hormonal imbalances. My tip is to start praying / meditating for 10 minutes per day whilst doing deep diaphragm breathing. Do not be overwhelmed! Take baby steps until it becomes a habit.

3.     Nutrition and supplements:

Your body doesn’t need just any food and nutrition; it needs the right food and nutrition. Cut out the empty calories and instead nourish your body with foods that build you up, give you energy and help eliminate toxins. Read about my Low GI PCOS eating plan in my eBook ‘Heal My PCOS’, then take the time you need to shop for, prepare, and enjoy eating real food. You’ll be surprised how different you feel. I have included my delicious “Bliss Ball Recipe” which is my perfect snack when on the run. Full of omega 3, fibre and antioxidants! It will give you sustained energy for hours 

4.     Find the right support:

Your fourth tool is to find a supportive environment. Participating in a community of like-minded women or supportive friends can help you immensely in navigating your PCOS—and in overcoming it. If you’re going through a rough time (like I was), there’s nothing like a helping hand to get you through it. Avoid interacting with negative, judgmental people, but instead craft for yourself a network of loving people that will be there for you when you need them. I’m creating a loving community at www.healmypcos.com and you can plug in anytime to share your journey.

What I learnt and Your Road to Recovery

You might ask, can simple tools such as new knowledge, a positive mindset, a supportive community and the right nutrition - really improve your life? IT CAN. I am living proof. Every woman is different. PCOS reflect symptoms that SOMETHING is out of balance in your body – largely due to what you are eating, thinking and/or how you treat yourself. I’m excited to share new tips in my new edition and to help you on your road to recovery.

The tools that helped me and countless other women are in my eBook ‘Heal My PCOS’. To be a part of the loving supportive community and to download my eBook ‘Heal MY PCOS’, please visit: www.healmypcos.com.

Stay strong and learn to love the beautiful person you are.

Mel’s Raw Cacao Bliss Balls Recipe

I’ve helped clients cut back on sugar and created this snack so were aren’t deprived of yummy treats and helps push through the 3pm slump! The other benefit is that they’re good for you as well as tasting delicious – a win-win - full of fibre and good fats and antioxidants.

Recipe:

2 cups walnuts

1 cup sunflower seeds

1 cup shredded coconut

2/3 cup Luxury Organic Cacao GOLD Powder

7 fresh dates, pitted and coarsely chopped

1/4 cup of water Pinch of Peruvian Pink Salt

Method:

There’s no actual cooking involved at all… you’ll whip this one up in less than 10 minutes.

In a food processor bowl, combine the walnuts, sunflower seeds, dates and shredded coconut.

Pulse for 30 seconds until combined.

Add the cocoa powder, salt, water and maple syrup to the bow and process until the mixture forms a firm paste.

You will hear the mixture start to come together.

This signals when ingredients are well combined.

Form the paste into medium sized balls by rolling a portion of the paste between your palms in a circular motion.

Place the finished balls on a tray lined with waxed paper and sprinkle with coconut for a nice touch.

Chill for 30 minutes before serving.

Enjoy!

Tip:

+ Add more dates if you like it sweet/moist

+ Add more coconut to make it dryer

P.S Do you want extra support on your PCOS journey? I’ve created a simple course with all my tips and strategies of how I healed myself! You’ll learnt the best PCOS diet, the correct supplements you need to be taking, which exercises to do for PCOS, downloadable shopping lists you can take to the shops & more!! Hundreds of women have taken up this offer and I’d love for you to kick PCOS for good too.

Special discount will be for the first 10 LADIES to join me today.

Click here to grab this limited offer - let’s get started on your way to health. 

I'm Cate Lilja, the new General Manager - Development here at PSF, and a naturopath!

In a recent bid to kick my daily coffee habit, as part of a detox programme, I re-engaged with one of my favourite superfoods, to give me my morning pick me up without the BIG caffeine hit.…

Cacao, has very little caffeine compared to coffee – a mug of hot cacao could deliver as little as 5mg compared to a whopping 200mg in an espresso (my coffee of choice). So why does cacao make me feel so good and fill that hole that the coffee has left behind?

Hot Cacao

Have you heard of the compound theobromine? It's a mild stimulant found in cacao. Theobromine has also recently been touted as having anti-inflammatory and anti-tumor properties – all this without the nasty side effects of caffeine like adrenal stress. Interesting fact – theobromine is toxic for pets as they lack the ability to break it down… the reason never to give chocolate to your fur babies!. Theobromine however is one of over 300 compounds found in cacao and is therefore just one reason of the many that cacao is so good for you…

Fur babies

Cacao contains a chemical called phenylethylamine – or PEA - put simply it is one of the ‘bliss’ chemicals found in cacao. PEA is produced naturally by the body when we are excited and when we fall in love. Some studies have also shown it may be helpful in relieving stress and increasing alertness.

The other ‘bliss’ chemical found in cacao is called anandamine. Your body makes anandamine in the brain where it acts as a messenger chemical having an effect on pain, appetite, mood and memory. It stimulates canabanol receptors in your brain – the same ones that THC from cannabis stimulates – and produces feelings of delight and joy (without the high and without the side effects of THC!). In fact the name is derived from a Sanskrit word ananada meaning BLISS (wiki). Much research on modern medical marijuana medicine is focused on the very same receptors.

Cacao for love :)

No matter how healthy we try to be, in today's world there is no escaping coming into contact with some toxins that act as pro-oxidants and inevitably create free radicals in our cells. We need antioxidants to scavenge these free radicals and keep our cells functioning optimally. There are many different sources of antioxidant compounds but cacao is one of the most potent!

The free radical scavenging potential of raw cacao powder is more than 20 times that of blueberries. On top of this a study comparing the antioxidant capacity of green tea, black tea, red wine and cacao showed that cacao had the greatest antioxidant potential AND the researchers concluded that therefore cacao was more beneficial for health than red wine or green tea.

What has more antioxidants?

Other studies have also shown that cacao may have beneficial effect on cardiovascular health, blood pressure and cholesterol levels. So by about now cacao is looking like a pretty good substitute for my morning coffee… and I still haven’t even looked at the nutrition panel!

In addition to the myriad of benefits from the phytochemicals in cacao, it is also jam packed with nutrients, especially as cacao is one of the highest food sources of magnesium. Magnesium is a vital electrolyte in our body and is essential for cellular energy production. Magnesium is also vital for the optimal functioning of our nervous system and cardiovascular system which supports the calming and energising effects of PEA and theobromine. It's also the mineral you're most likely to be deficient in, as at least 35% of the population are, and it's the first mineral chewed up by stress.

Cacao beans - powder - chocolate

Cacao is also high in sulphur, which supports detoxification in the liver and also gives shiny and strong hair and nails. Add this to the vegetable source protein and iron, zinc, essential fatty acids, calcium, riboflavin and thiamine and you have yourself one nutrient powerhouse!

Healthy hair and nails

After considering all of this I thought one cup in the morning is just not enough!! And we all know cacao can be added to smoothies and chia puddings, raw chocolate creations and desserts so I tried to come up with some ways to include more cacao into my daily life!!

I came up with this delicious and hearty refried bean recipe. I have seen several bloggers add cacao and chocolate to their beans and I admit I have always been a little wary of trying it – but it was worth it - this stuff is delicious!! The cacao adds a richness and depth to the flavour and compliments that Mexican chipotle spice beautifully!! (you could also marinate chicken in it)

So now we have breakfast lunch and dinner sorted! Enjoy…

Cacao chipotle black beans

Ingredients:

1 ½ cups dry black beans – soaked overnight (makes about 4 ½ cups cooked)
1 tbsp coconut oil
2 large onions - diced
3 cloves garlic - minced
1 – 2 chipotle chillies – finely sliced (or chipotle chilli powder)
1 tsp cumin powder
1 tsp smoked paprika
1 ½ cups chopped tomato – I used a combination of halved cherry tomatos and diced roma
2 tbsp Power Super Foods Cacao Powder

Instructions:

Place soaked beans in a pot with one of the onions and one of the garlic cloves.
Cover with an inch of water.
Bring to the boil then reduce to a simmer and cook uncovered until beans are tender – this will take 1-2 hours depending on how long they have soaked.
Add more water throughout if necessary so the beans do not dry out.
At the end you want the beans in a thick gravy.
Once the beans are cooked through set aside.

Over medium heat, add coconut oil a frying pan and fry the second onion nad 2 cloves of garlic until the onion is translucent.
Add the cumin, chipotle, paprika and tomatoes and stir in for 1-2 minutes, or until the tomatoes start to soften.
Transfer the bean mixture into the pan and add the cacao powder.
Simmer on very low heat for at least half an hour to let the flavours combine and so that the tomato begins to fall apart.
Again add more water here when necessary so the beans don’t dry out.
You want a nice thick gravy consistency at the end of cooking.
You can simmer for longer, and the longer you leave it the taster the beans will become…

When they are ready serve with your favourite Mexican sides:
Use in tortillas to make burritos or tacos, on top of corn chips for nachos or serve with cauliflower rice and salsa!

Vegan Paleo Cacao Breakfast Bombs

Ingredients:

1 flax egg (1 tablespoon flax meal + 2 1/2 tablespoons water)
1/2 cup almond meal
1/4 cup Power Super Foods Cacao Powder
1/2 cup cashew butter
2 tbsp maple syrup
1/2 tsp vanilla powder
1/2 tsp baking soda
1 tsp apple cider vinegar
Pinch Peruvian Pink Salt
Coconut flour (or an alternative flour of your choice)

Instructions:

Preheat oven to 180C.
Line a baking sheet with baking paper.
First make the flax egg - mix the flax meal with 2 1/2 tablespoons water and place in the fridge for 15 minutes to set.
When the 'egg' is ready, mix all ingredients in a bowl.
Flour your hands and a flat surface with coconut flour and roll the mixture into small balls either between your hands or with one hand on the floured surface - they should be about the size of a blueberry.
Bake for 15 minutes and they are ready to eat!

You can pour milk over and enjoy while warm or allow to cool and store in an airtight container.
For crispier breakfast bombs leave the balls to sit in the cooling oven for an hour before storing.

Enjoy!

My name is Monique Craft, I am the founder and master trainer of BodyCraft Health and Fitness.

My life is dedicated to helping people improve their lives through effective training, positive nutrition and self love.

My deep love for the fitness industry keeps me wanting to grow more and more, therefore to keep my knowledge at top level I’m also a part time student studying Exercise and Sport Science at the University of Newcastle. I endeavour to use knowledge to ignite change. I'm also a model, a health and fitness ambassador/blogger, a dream chaser and a go getter!! All this at the age of 22, yep I'm very career driven… simply because I'm so passionate about helping people live the best life they can!

I was inspired to become a fitness trainer based on the way I felt when I engaged in fitness. Exercise has impacted me profoundly not just physically but mentally. Being fit and healthy makes me happy and I want everyone to experience this happiness!!

I believe in a balanced diet, in fuelling your body with a range of clean, whole and fresh foods and yep, many foods that hit my food plan are classified as ‘superfoods’. I'm a strong advocate against dieting and do not believe in diets that encourage restrictiveness and deprivation, and let's face it most don’t work!! Food should be an enjoyable experience that supports wellbeing and leads to healthier and happier you!

I developed BodyCraft in 2012 when I first started working as a Personal Trainer. At this stage I was only running one-on-one sessions and group fitness for the gym. In 2014 one of my friends approached me asking if I was keen to start a couples bootcamp for a fun social thing for our group of friends. So I started running bootcamps in Terrigal. It wasn't about the money for me, health and fitness is my passion and running a bootcamp with friends was something that really excited me, so why not use my ability to passionately run a boot camp to benefit those in need? I started donating a percentage to charity and created a Charity Challenge. The word got out about my Bootcamps and next thing I knew 12 people grew to over 80 bootcampers, 3 BodyCraft Bootcamp Instructors, and 8 Bootcamp sessions a week!!

@moniquecraft_bodycraft (Instagram)

I had the vision to create a Bootcamp that would not only make a positive impact to the individuals who joined it, but to the greater community. So I enhanced the growth and I strive to continue to grow. I’m excited for what the future holds. I couldn’t be happier or more excited to announce in 2014 my business raised/donated a total of $22,498 through its bootcamps, fundraisers & Nutritional Seminars. Nothing makes me happier to know my business has positively impacted our community as well as guided people into living healthier happier lifestyles! To read more about ‘The BodyCraft Movement’ head to www.moniquebodycraft.com.au.

I train over 150 amazing individuals a week. I love seeing my clients succeed and find happiness in loving their body. I also have 2 very amazing BodyCraft Staff trainers who train and positively impact the lives of many of my BodyCraft Babes. 

BodyCraft has an amazing resident dietitian Nicole Saliba who agrees with my positive outlook on nutrition and works closely with my girls to provide personalized meal plans based on her extensive scientific knowledge and clinical experience. We work on meal plans that suit the individuals' lifestyle and still allow enjoyment!!

Cooking with friends

LIFESTYLE now that’s a big thing… we don’t all have time to make fancy fresh salads, our own breads, açai bowls, bliss balls, raw cakes etc so sometimes we need foods on the go, but clean healthy food options on the go, and THIS is where my Superfoods come in…SMOOTHIES!!! They play a big role!! Boosting my morning smoothies with Power Super Foods ingredients is a must! Most ‘on the go’ meal options don’t provide the greatest nutritional profile… unless you make your own!!! So here's to the convenience of Power Super Foods products, I chuck in my chia seeds, maca powder, maqui powder, cacao etc in with my coconut water, bananas, spinach, oats, wild protein powder and more. You can create numerous combinations, flavors and exciting smoothies all that are still super fast, super easy and provide super benefits for the super busy bees!! It also leads me to feeling fuller for longer, energized, fresh and fabulous!! I also have oats on the go, I soak them in water, cinnamon, bit of protein powder and chia seeds, so they're ready to go bright and early!

When your following a fitness regime you must NEVER skip breakfast...  it’s the most important meal of the day!! FUEL your body, fuel it fast and effectively with smart choices, boost your smoothies, be prepared and you will feel GREAT!! The advice I would you give women who are just starting their journey towards a fitter, healthier and happier life is to write your goals down - did you know only 3/100 adults write goals down, a study has shown you are 10x more successful if you do than those who don’t, so SET YOUR GOALS, make sure they are achievable, set out your action plan, BE ORGANIZED, remove any temptations from your life and surround yourself with people who love and support you and your journey. Remember never deprive your body or remove yourself from the things you love, you need this journey to be enjoyable and not one that fails! Its all about moderation and balance! Find the happy medium, be positive, be ambitious, be focused, be brave, be fighting, BE STRONG! I’m not going to tell you it's going to be an easy journey, but I will sure tell you it will be worth it!!

I love cooking with friends; it’s a great way to catch up and makes cooking even more fun!! Below are two of my favourite superfood recipes I have created alongside my friend Danni Mills who is a qualified chef and food stylist.

Enjoy!

 THE SUPERBOWL

Ingredients:

1 Tbs - Superblast: Antioxidant 
1/2 Tbs - Maca Smoothie powder 
1 - frozen banana
1/2 cup - frozen mixed berries
1/2 cup unsweetened almond milk
1 cup - ice

Topping:

Organic Chia seeds
Cacao nibs
Goji Berries
Flaked coconut 
Berries
Pepita seeds

METHOD:

In a food processor place the Superblast: Antioxidant powder, Maca Smoothie powder, banana, frozen berries, almond milk and ice.

Blend until smooth.

Serve in bowl and top with Chia Seeds, Cacao Nibs, Goji Berries, coconut, berries (or any fruit of your choice) and pepita seeds.