Using Raw Cacao Powder & Yummy choc recipes!

Who likes chocolate? I sure know I do. Did you know you could use Raw organic Cacao powder in your home to make delicious drinks, treats and snacks and they are actually good for you? I'm not talking about Cocoa in it's processed form, I'm taking about the raw powder made from splitting the beans into cacao nibs or grinding to a powder.

The benefits to keeping the cacao unprocessed in it's raw form is it contains a much higher level of antioxidants, the preservation of Omega 6, Vitamin C, Phenethylamine (PEA), tryptophan and serotonin. These are all important for not only slowing down the ageing process but also for our mental health as PEA and serotonin play a big part in stabilising of our moods.

Raw Cacao powder contains the following nutrients:

• Vitamin A
• Vitamin B (1, 2, 3, 5 and 6)
• Vitamin C
• Vitamin E
• Magnesium (highest known whole food source)
• Copper
• Calcium
• Manganese
• Zinc
• Sulphur
• Iron
• Chromium
• Phosphorus
• Omega 6 Fatty Acids
• Amino Acids
• Carbohydrates
• Soluble Fiber
• Enzymes and many other Phytonutrients

So now you know the truth to that old question: Is Chocolate good for you? Chocolate, not necessarily. Raw Cacao, YES!

You already know one of my best recipes incorporating the raw cacao powder, CHOC GOODNESS BALLS RECIPE HERE, but below are another two that will also rock your chocaholic world!

CHOC BANANA DAIRY-FREE ICE-CREAM

 

Roughly chop 2-3 ripe bananas and place into freezer in a zip-lock bag. Leave until frozen through then process down in your Thermomix or Food processor until it resembles icy, mush banana. Add your sweetener (agave syrup is best, but honey will work) to taste and add approx 2 tbsp of Organic Raw Cacao powder. Process until it comes together as a smooth creamy looking chocolate ice-cream. It is very much banana flavoured but tastes amazing considering it's very simple, healthy ingredients.

 

CHOC BANANA SMOOTHIE

 

You can start with fresh, ripe bananas or by using the Ice-cream recipe above for a colder smoothie. Once again add 2-3 ripe bananas (over-ripe is good too) to your sweetener and Cacao and simply add your own milk (whether that is soy, dairy, almond, rice, etc). Use your Thermomix or Blender for this as your will need something that holds a larger quantity.

 

This smoothie is so delicious but healthy enough for breakfast, a snack or a yummy dessert. I started off with this for breakfast today and it put me in a good mood all morning!

 

You can also use your Raw organic Cacao powder to make a delicious Hot Chocolate but beware that it can taste quite powdery compared to your standard cocoa if not mixed well so if you are not using your Thermomix then I recommend using a pot on the stove-top and blending afterwards.

 

THERMOMIX SUGAR FREE HOT CHOCOLATE

 

30g organic raw cacao powder

50g agave syrup (or honey)

5 drops Stevia (or 10g more agave/honey)

500mls Milk

 

Place all into TM bowl on 80 deg for 7 mins on Speed 4.

Pour 2/3 into mug and fill with cold milk.

 

 

 

Let me know if you decide to give the raw cacao powder a try. I'd like to know your opinion on it. Don't forget you can use it in all your baking where you would normally use cocoa!

 

 

GLUTEN FREE BANANA BREAD RECIPE

Banana bread has been a favourite with my family for a very long time. Back a couple of years ago I would buy the boys 2 pieces at the shops at Gloria jeans for the 4 of them to share thinking it was a much better alternative to the donuts they had the years prior to that. It costs me about $8 to give the GJ banana bread as a snack and around $12 for a whole loaf from my local bakery.

I started making my own banana bread and realised how much cheaper it was making it from home. Even cheaper again if I bought my flour in bulk and got my over-ripe bananas cheap from my greengrocer. Once we turned to a Gluten Free diet (I am gluten free and the kids are mostly low gluten) we found ourselves missing banana bread so I decided to play around with ingredients and create my own Gluten free recipe. After loads of attempts, some total disasters (mostly silly things like forgetting the eggs or even the flour) I'm finally onto a winner! It is a drier banana bread than you might compare to wheat based commercial products but I find this an advantage with little kids as it doesn't fall apart too much in their hands!

I make my own Gluten Free flour from combining at least 3 different GF flours. This gives it a better texture and taste. Today I used 1/3 coconut flour, 1/3 tapioca starch, 1/3 brown rice flour. The use of GF baking powder and chia seeds helps hold the bread together and gives it a lovely rise.

I make my mixture in the Thermomix (TM) but you could either use a large Food processor (FP) or buy your nuts already crushed or as meals (eg: almond meal is readily available at the supermarket) and chop down your dates and bananas prior to using a mixmaster. If you aren't using a TM then follow along with the quantities, order of addition of them and ensure your mix is well combined before pouring into your tin. Use standard ingredients in place of organic if you wish.

GLUTEN FREE BANANA BREAD RECIPE

Ingredients:

80g Organic Dates
60g Organic raw almonds
60g Organic walnuts
180g Gluten Free Flour (combination of 3 or pre-bought mix)
2 tsp GF Baking powder
20g or 2tbsp Chia Seeds
Pinch of Cinnamon
40g or 4 tbsp of Extra Virgin Coconut oil
50g or 5 tbsp Agave syrup (or maple syrup, honey)
10 drops of SweetDrops liquid Stevia (or 1 extra tbsp sweetener)
2 whole eggs (cracked seperately before adding)
2-3 very ripe bananas depending on size (roughly chop or break apart with hands)
130ml milk (soy, dairy, lactose free, almond, etc)

Preheat oven to 160 deg. May vary with your oven, you want it low-moderate heat.
Chop Dates, almonds and walnuts first on Speed 6 for 10 seconds (or using FP, crushed nuts, etc)
Add in all other ingredients and mix on Speed 5 for 20 seconds or until well combined.
Pour into baking paper lined tin or silicon loaf mould (I still use thin strip of paper in mould) and place into oven for approx 1 hour. Keep an eye on it from 45 mins onwards til you learn exact time for your oven. You will see it brown on top, a nice rise and a yummy smell in your kitchen and you'll know it's ready. Leave to cool in tin for a few minutes then turn out onto a wire cooling rack before cutting and serving warm.
Best stored when cool, wrapped in a tea towel on your bench or in the tea-towel in a sealed container. Mine doesn't last long around here, usually gone that day!
Enjoy!!

 Note: My bread was accidentally left for 5 extra mins as the kids distracted me so it's just slightly browner than usual. Was still delicious though!

HEALTHY SNACK IDEAS!

If there's one area of any healthy eating plan that can easily get off track it's the snacks you may eat during the day and especially at night after dinner. It can often seem easier to start the day with a healthy breakfast, grab a light lunch and eat a simple dinner but it's the little things that you don't even think about that can add up to an unhealthy intake of fats, sugars and salt in your daily diet.

Snacking itself is not an issue. It can actually be a good thing to have a small snack to regulate your blood sugar levels, keep you mentally alert, increase your energy and keep your metabolism humming along nicely. When choosing your snacks try thinking of it as a way of topping up your dietary gaps as opposed to an opportunity to treat yourself. It's all in the mindset and changing the way you think about things.

Here's a list you may like to keep on hand. It might be a good idea to keep this list on your fridge and save one to your phone when grocery shopping so you make sure you have the necessary items on hand.

HEALTHY SNACKS

My healthy yoghurt recipe CLICK HERE FOR RECIPE
Banana and agave smoothie (or mango is great this time of year)
Rice crackers and low fat dip (dip recipe coming soon)
Low salt, original flavour corn chips and guacamole dip (dip recipe coming soon)
Low salt peanut butter on rice or corn cakes
Homemade fruit & nut mix (raw almonds, walnuts, cranberries, dates, dried organic apricots)
A handful of grapes or strawberries
A couple of my choc goodness balls CLICK HERE FOR RECIPE
1 Sushi roll (choose salmon, tuna, BBQ chicken, avocado, crab as healthier options)
Piece of banana bread CLICK HERE FOR RECIPE
Freshly squeezed juice (my favourite: apples, ginger, lemon & handful baby spinach)
A few melon slices

As you can see from above most of these snacks are quick to prepare, high in nutrients, low in salt and bad fats. Including 3 of these snacks into each day for your morning tea, afternoon tea and dessert you will find your body has less of those energy 'dips' throughout the day and you'll be looking great and feeling great in no time.

Instead of falling into the fast food drive-through trap when feeling snackish try either planning ahead and taking a piece of fruit and a small container of the fruit & nut mix with you or avoiding the drive-through and picking up something healthier from the service station (most sell yoghurt tubs, fruit salad) or stopping to grab a sushi roll (which most food courts have on offer these days).

The importance of Prawns - My Tomato & Prawn Rice dish

An important part of healthy nutrition is getting the right amount of protein in the healthiest forms possible. Prawns tick all the boxes. I'm well aware that there are many people who can't stand eating prawns and there are others with shellfish allergies who simply can't. For the rest of us though is it possible you are overlooking just how nutritious these little eco-friendly creatures are?

• They contain more protein (per weight) than beef, chicken, pork or lamb
• They have the least fat content compared to any land based animal protein sources
• High in Omega 3 and 6 which is great for healthy brain function and bone strength
• They are packed with vitamins and minerals including iodine, zinc, iron, phosphorus, potassium, magnesium and many more
• They are an excellent source of Niacin which is essential for the release of energy in the body and therefore assists the metabolic process

There are of course many different ways in which you can enjoy and include prawns in your diet. You could eat cooked prawns that have been chilled just as is or with a little dipping sauce. You could add cooked prawns to a salad or stir-fry, cook them on skewers on the BBQ, the possibilities are endless.

Below is a favourite quick easy dinner I like to cook for my family. It is of course high in protein, low in fat, low in salt, good for the heart and brain but best of all delicious! I've made mine in the Thermomix (TM) but you can use a deep pan using all the same ingredients, it will just be the time that you will need to self monitor. Prawns cook awfully quick, usually within 5 mins or so. If you are using raw green prawns like I have then just look for the colour to change to orange and they will stiffen when cooked through. If using pre-cooked prawns then just a minute or two should suffice to heat through the middle. Cooking from raw is always fresher tasting in my opinion!

PRAWN AND TOMATO RICE DISH

INGREDIENTS

1 Spring Onion with shallots
1 large Capsicum
3 large Tomatoes
1 Garlic clove
1 small piece of ginger
1 green chilli (2 for medium heat)
300g large green (uncooked) Prawns
20g or 4 tbsp coconut oil
10g or 2 tbsp Fish sauce

TM=Thermomix  FP=Food processor or by hand

Chop garlic, onion and ginger in TM for 3 seconds on speed 5 OR using FP.
Add coconut oil to TM OR transfer ingredients to a deep pan.
Cook on Varoma temp for 2 minutes, Speed 2 OR saute with coconut oil on high heat.
Chop tomatoes and chilli on Speed 6 for 5 seconds OR using FP then add to pan.
Cook on Varoma temp on Speed 2 for 3 minutes OR in pan stirring regularly.
INSERT BUTTERFLY in TM. Add fish sauce, salt (approx 1 tbsp, or to your taste) and paprika then prawns and capsicum (or other thinly sliced vegetables) OR add these ingredients and continue stirring on medium heat for approx 5-7 mins or until prawns are cooked through.
Cook on Varoma temp on REVERSE Speed 1 for 6 minutes.
When finished transfer to the Thermoserver and sprinkle chopped shallots over OR add to your steamed rice (rice cookers are an easy way of cooking perfect rice).
If using TM then cook your steamed rice using your Everyday cookbook recipe.
Serve your prawn dish on the steamed rice.

SERVES 4 ADULTS OR 2 ADULTS AND 3 SMALL CHILDREN'S SERVINGS. Add extra prawns, tomatoes and vegetables to stretch further.

COOKING WITH FISH - My Sweet and Spicy Fish Dish recipe

Speaking with a friend yesterday I mentioned I was going to cook some fish for dinner. She told me she rarely uses fish as she really didn't understand how best to cook it or what flavours she should be using. I think the only reason I am as comfortable cooking seafood as I am is because I am a semi-vegetarian and have been for well over 20 years.

For those who are unsure the best way to cook fish at home here are some suggestions:

• Placing a piece of salmon fillet onto a baking tray loosely wrapped in foil and topped with thinly sliced lemon, sprinkled with salt and cracked pepper. Alternatively you could drizzle a little teriyaki sauce over your fish for a sweet oriental taste. Cook for 20-30 mins in oven on 160c, depending on your oven and portion size. Check after 10 mins and then every 5 mins after until the salmon is a lighter pink. You can slice an end off to double check if it's cooked through. The salmon will usually give off a white milky liquid towards the end when it's ready.
• Cover a piece of white fish (like barramundi or perch) with lemon pieces and finely chopped dill, salt and cracked pepper. Wrap loosely in foil and cook on BBQ or in oven.
• Lightly flour (rice flour will work too), sprinkle with salt and pepper some small whiting fillets, then pan fry in a little oil. Yes it's cooked in oil, but the trick here is to have only 2-3 little pieces and load your plate with a good healthy salad. This is a quick and easy dish that should take only 15 mins from start to finish!

Tonight I made a scrumptious fish dish using asian-inspired flavours. I used my Thermomix but there is no reason you can't steam your fish in a microwave or cooktop steamer and make your sauce in a pan. It will take slightly longer than using your TM but the outcome should be fairly similar!

SWEET AND SPICY FISH DISH

INGREDIENTS

1 garlic clove
1 small piece of ginger
2 chillies (green for medium, red for mild)
2 shallots
2 capsicum
Squeeze of half a lemon or lime
20g or 3 tbsp Fish sauce
40g or 6tbsp of Agave syrup (or brown sugar)
20g or 3tbsp coconut oil
Himalayan Salt (or table salt)
Paprika
Turmeric
1 extra large piece of Ling fillet (cut into individual portions)
TO SERVE WITH: Either steamed rice OR Noodles
OPTIONAL: Extra finely sliced vegetables

TM=Thermomix, FP=Food processor

Chop Chillies, ginger and garlic in TM for 5 seconds on Speed 5 or FP medium speed.
Add coconut oil to TM bowl or move FP mixture and oil to deep pan.
Place ling fillets into the top of TM Varoma tray or standard steamer with baking paper lining underneath.
Sprinkle turmeric, salt and paprika on your fish.
Put varoma tray on top in position on your TM or commence your steamer.
Cook oil & garlic mixture in TM on Varoma temp for 2 mins, Speed 2. Or pan fry mixture for 3 mins, stirring regularly.
Now add fish sauce, lemon/lime juice, pinch salt, agave, 250mls water to TM bowl or pan.
Set TM on Varoma temp, Speed 2 for 10 mins or continue pan-frying on medium heat, stirring regularly.
Add sliced capsicums or other finely sliced vegetables to TM bowl or pan.
Now set TM on Varoma temp ON REVERSE SPEED 1 for 10 mins or pan fry until capsicums/vegies are cooked well.
Check the fish to see if it has cooked through when TM has around 5 mins left on the clock. If using a steamer please regularly check your fish as I am unsure the exact cooking time for your individual steamer.
When fish is cooked through the sauce underneath in your TM will be done. For a chunky sauce you can take Reverse off and blend for 3 seconds on Speed 5 or serve as you like.

I used my Thermomix for this recipe. Once fish and sauce were done I rinsed my SlimPasta Wok ready noodles under water in my TM basket and drained well. I then placed noodles into the Thermoserver and added sauce over, keeping lid on for 2 minutes. Drain off excess liquid from fish and serve the noodles/sauce into your bowl with your fish on top. Cover with extra sauce and serve. Alternatively steamed rice or noodles of your choice will go nicely too!

This serves approx 4 adults OR 2 adults and 4 small children. My kids loved this dish, as they don't mind a bit of heat in their food. If you or your children don't like hot spicy food so much then add only 1 red chilli and a little less sweetener to balance your flavour.

I chose Ling fillet for this recipe as it is a hardy fish that holds together well. It has very little flavour so lends itself nicely to spicy, curry style dishes. Buy Australia Ling from a good fish supplier (like mine at Logan Rd Underwood, Big Gun service road towards the Aquatics Centre end) or your local supermarket. It is usually reasonably priced around $20 per kg or sometimes less on special. I spent $14 on my family sized portion.

Steaming fish is a good healthy option and you can add your flavour with the sugar free, low fat sauce. Slimpasta noodles are an excellent gluten free option which not only taste great but have a good texture and need very little preparation. They are available at Coles and most supermarkets in the health food aisle.

RECIPE FOR CHOC 'GOODNESS' BALLS

This is a family favourite that I recently invented as a healthy but seriously yummy chocolate treat. It is completely dairy free, gluten free and sugar free but also loaded with antioxidants, full of protein, low in fat, packed with vitamins and minerals and a good source of fibre. It tastes better than it even looks! Obviously if you make changes to the ingredients list then the nutritional values may change but feel free to swap things around if it's suit what you would normally stock in your pantry. Personally I'll be adding some rum to these at Christmas for a healthy adults only rum ball!

This recipe calls for the use of almonds. They are great in your diet for the following reasons:

• Almonds are low in saturated fat
• They contain many nutrients such as calcium, magnesium, vitamin E, phosphorous, zinc, copper and folic acid
• High in protein and dietary fibre
• A small quantity can keep you feeling full for longer

It is not entirely essential to use organic products, it's just what I use and so that is why I have listed them.

You will obviously use your Thermomix for this recipe if you have one. If you are using a food processor speeds 6-9 on TM will be your high settings. Speeds 3-5 are your medium settings. Weigh each ingredient or measure using measuring cups to approx weights. Those using your TM you should already understand the processes. Please feel free to ask questions either here or my FB page.

INGREDIENTS:

200g raw organic almonds
70g organic dates
30g goji berries
20g raw organic cacao powder
50g shredded or dessicated coconut
10g coconut oil
70g agave syrup
10 drops of liquid stevia (chocolate infused flavour)

Grind almonds on Speed 8 for 5 seconds (or pre-chop or use almond meal).
Add dates and goji berries on speed 6 for 5 seconds.
Add cacao, coconut oil, coconut, agave and stevia on speed 5 for 30 seconds or until you see the mixture is coming together and forming a sticky mix.
Roll into bite sized balls and place onto a tray lined with baking paper and refrigerate for at least an hour before serving.
Will make approx 40 balls. Best stored in airtight container in the fridge.
ENJOY!

Substitutions are:
Cashews or brazil nuts FOR almonds
Sultanas, cranberries, dried fruits FOR dates and goji berries
Cocoa FOR raw organic cacao powder
Ricebran oil or grapeseed oil FOR coconut oil
Honey or maple syrup FOR agave and stevia

Going Gluten Free & My healthy breakfast alternative recipe

I've had digestive problems pretty much my whole life. I think it's reasonable to assume that my body overall has a naturally low immune system and that stems across to a slow moving gut. I was once tested for coeliac disease that whilst I was on the border of being diagnosed that I was still safe to eat gluten products. I was told that I more than likely was suffering from IBS (Irritable Bowel Syndrome) so I went on to try aloe vera juice (my goodness that stuff is disgusting), prune juice, fibre drinks like metamucil, eating more fruit and vegetables and then when it got bad enough resorting to things like laxatives and enemas. Yikes!

 I believe now that advice was wrong. After changing across to a gluten free diet I have never felt better. My digestive system moves at a pace closer to what it should. Think about how disgusting it would feel making 2 or 3 trips to the toilet A WEEK? The pressure that would have been putting on my liver and other organs would have been phenomenal. Now after switching to gluten free I am a regular daily girl and it's amazing the impact that has on your stomach. No more terrible bloating, I wake every morning with a much flatter tummy than I ever did before. I noticed that part of it pretty much within a week!

Sure going without gluten means dropping the heavy bread items and pasta which I must admit was a little hard at first. Now I have clear alternatives that not only satisfy my cravings but stop me from feeling heavy and sluggish afterwards. How many of you have had a nice big bowl of pasta and then felt like you could go for a night jog afterwards? I would feel like I could go for a nap or lay around the lounge room like a sloth.

Chances are your digestive system moves faster than mine but that doesn't mean you can't give some gluten free products or recipes a try. You may just surprise yourself with how good they make you feel afterwards and how difficult it is even knowing it is GF if it's a good recipe with balance and flavour!

Here's something you could give a try if you'd like to change to a grain-free cereal alternative or just to eat as a simple snack for morning or afternoon tea. You could even eat as dessert it's that good!

RECIPE FOR HEALTHY GRAIN-FREE BREAKFAST/SNACK

INGREDIENTS:
3 tbsp Low fat Natural yoghurt
2 tsp *Power Start blend (available at Flannery's)
Approx a dozen fresh or frozen blueberries (or raspberries, strawberries, etc)
2 tbsp of Organic maple syrup or other natural sweetener (I use agave some mornings)

Add to the bowl in that order and stir through until well mixed. Delicious!

You can play with the level of sweetener you prefer, some days I choose agave syrup but other days I go for maple, just to change the flavour slightly! This can make a yummy snack even without the powerstart but it won't be as nutritious or filling as with it.

You can change your fruit to whatever you like or is in season at the time (blueberries are cheaper at the moment and you only use around 1/4 punnet for this recipe) but I love blueberries because they are delicious and are loaded with anti-oxidants. They are very low in calories, contain Vitamin C, A and E, B complex vitamins like niacin, pyridoxine, folates, pantothenic acid, riboflavin, and folic acid. These vitamins act as co-factors to help the body metabolize carbohydrates, protein, and fats. They also contain vital minerals such as potassium, manganese, copper, iron and zinc.

*Powerstart blend is available for sale at Flannery's and possibly most health food stores. I have met Jason, the owner of Vital Longevity and creator of this product, and spoken to him about the product. He created it to replace many of the vitamins, minerals and anti-oxidant rich foods that many are lacking in their diet. It also contains Bee Pollen which he advised can help to reduce allergies as the body starts creating it's own response to the pollen when digested regularly. He was spot on with that. 6 months after starting on this product I have abandoned my daily Hayfever medications, reduced my asthma medications and even now in Spring suffer very little of my usual severe symptoms.

Powerstart contains chia seeds, waltana gold rolled flax seeds, ground - sunflower seeds, pumpkin seeds, brazil nuts & almonds, bee pollen (cracked cell), goji berries, blueberries, pomegranate powder, acai berry powder, lemon fruit powder and ginger powder.

You need to soak this overnight in a container using a small amount of water. I keep a small tupperware container in the fridge with enough soaked powerstart to keep me going for a few days and just replace as it is finished.

If you do not have Powerstart you could try using almond meal, crushed nuts, goji berries, finely chopped pumpkin seeds (pepitas) and chia seeds as your own mix. Powerstart is just over $20 for a packet but it will last you quite a few months even when used daily. I swear by this stuff! If you have allergies especially give it a go!

OVERHAUL YOUR PANTRY (Part 2: Sugar alternatives)

Following on from my last post about overhauling your pantry, in this post I'd like to touch on the use of alternatives for Sugar in your home.

I think most people would be in agreeance that sugar tastes good. In fact it tastes too good! This year I have made a conscious effort to significantly reduce the amount of sugar my family is having in our overall diet. I strongly believe that the reduction in sugar in this household has not only made a massive difference in the behavioural changes within our 4 boys but also help to shed further weight that I had not managed to shift for close to ten years!

Sugar was my drug of choice! I know that up until recently I was addicted to it. My body would tell me when it thought it needed it (3pm slump anyone) and I am sure that I was eating sugar in almost every item that entered my mouth. It would start with my breakfast cereal. A label of low sugar on a cereal packet still means sugar is in it. I was having sugar in my low fat choccy milk, sugar in my coffee, sugar in sauces, sugar added to some juices, sugar in muesli bars, sugar in chocolate, sugar in frozen coke, sugar in my salsa dip, even sugar in the bread we were buying! No matter where you look you will find sugar in processed foods, even in things you weren't expecting!!

Best solution to cutting down sugar (let's face it, cutting it out completely is near impossible) is to eat as many homemade foods as your time will allow. I found the easiest way to the cut the time factor down and make a multitude of things from scratch was using my Thermomix. If you haven't heard about a Thermomix then you'll just have to wait for another blog post to come, or go google it. You certainly won't run out of things to read about this incredible machine! In saying that please feel free to use your standard food processor to make my recipes, you may just find it takes slightly longer or you may need to buy certain items in their milled or ground forms (eg: buying almond meal instead of making your own).

My favourite natural sweetener of choice as an alternative to sugar is Agave Syrup (sometimes called Agave nectar). Agave syrup is produced from the nectar of a mexican cactus. This stuff seriously tastes awesome and whilst it is still a sweetener it comes with great health benefits that it's counterpart doesn't. One of the best reasons I love using Agave syrup is because it is so sweet you really don't need a hell of a lot of it. Here are some other reasons you should try using it:

• Agave syrup has a low GI (glycemic index) of between 10 and 19, significantly lower than other sweeteners. Honey has a GI of 35-58 whilst sugar has a GI of 60.
• Low GI carbohydrates, such as agave syrup, can prevent your blood-sugar levels from rising too high, which can lead to high triglycerides and an increased risk of developing Type 2 diabetes and heart problems.
• Agave syrup has a consistency similar to honey yet it is not quite as viscous (sticky) so it is easily dissolved into things such as baked goods and yoghurt.

I buy my agave from Flannery's Health Foods. I am sure most health food stores or bulk food suppliers would also stock this. If you want to give it a go then I suggest you buy a small amount and try it on for taste. Use it anytime you would normally use sugar but start out by cutting the quantity by half until you work out the right balance for you. Remember though it is still a sweetener and therefore contributes to your overall calorie intake so best to be careful not to go too silly with it!

Another alternative worth considering is Stevia. Stevia is also a natural sweetener but it is made from the leaf of the stevia plant. It is considered to be approx 300 times sweeter than sugar so very little is required. Stevia contains no calories and therefore has no effect on blood sugar levels, making it suitable for diabetics. I find that Stevia has quite a bitter aftertaste. It is for this reason I use only a small amount of Stevia liquid drops to help reduce my overall Agave or maple syrup quantity. I know of some people who can purely replace all their sweetened products with stevia but unfortunately the aftertaste means I am unable to do so. Still don't discount using this product in addition to other sweeteners to lower their total content and therefore reduce your overall caloric intake.

My other favourite natural sweetener is Pure organic maple syrup. Maple syrup comes from the sap of the Maple tree, grown in abundance throughout Canada. It contains significant amounts of zinc and manganese, as well as amino acids. Compared to honey it has 15 times more calcium and 1/10 as much sodium. I also find like agave it is considerably sweeter than sugar and full in flavour that you often need less than you would normally would need using sugar.

My recipes that will follow on within this blog will often list agave syrup and stevia as my sweetener. Feel free to use honey instead (or sugar if really necessary) but keep in mind the reason I avoid sugar as much as possible is because it is easy to eat too much of it collectively over the course of a day and can be quite addictive in the long term!

OVERHAULING YOUR PANTRY (Part One)

Overhauling your pantry is something that will more than likely be a working progress for quite some time. It is however a necessary part of the process if you are trying to eliminate your unhealthy habits. Those sneaky treats like packets of fatty crisps, mini milk chocolate bars, lollies, high sugared muesli bars and goodness knows what else need to go! Let's face it, you will have plenty of opportunity to eat the odd treat here and there at birthday parties, Christmas functions or the odd (may I say rare) occasion that your willpower gives out during a stop to the fuel station or drive through. You don't need those things staring you in the face every time you open the pantry or fridge door!

Whilst we are at it you can start replacing your low quality cooking oils as they finish with something I believe is a much healthier choice, coconut oil. Your best option is to select the Extra Virgin organic Coconut oil but if the budget is a little tight then the standard Coconut oil will suffice. Coconut oil is well regarded as one of the healthiest oils in the world. There are by far too many health benefits to name them all here but I recommend you look further into this amazing oil. Some of the more important reasons for switching across to coconut oil are as follows:

• Coconut oil is heat stable therefore suitable for high temperature cooking
• It is primarily a medium chain fatty acid (MCFA) which does not have a negative effect on cholesterol. In fact MCFA's are known to lower the risk of heart disease and help to speed up metabolism, therefore assisting with weight loss
• Coconut oil contains Lauric Acid which converts in the body to monolaurin, a compound highly toxic to bacteria, viruses, fungi and other microorganisms. Breast milk contains Lauric acid which is why it's believed that breastfed babies are less susceptible to viruses and other sicknesses
• Regular consumption may boost immunity therefore reducing illness
• Coconut oil helps the body to absorb minerals such as calcium and magnesium, crucial for bone health
• It can ease acid reflux and aid in digestion, therefore important for healthy bowel function
• It can be used as an all over body moisturiser and hair treatment (a little goes a long way)

It is for these reasons and many more that our family has switched to using coconut oil for virtually all our cooking, with the exception being the use of olive oil with dukkah. Coconut oil remains quite liquid in the warmer months but you will find it solidifies throughout Winter. Simply place the jar into a jug of warm water a few minutes prior to use if it makes it easier for you to use it.

My recipes will list coconut oil as my oil of choosing but feel free to use your regular oil in place if need be. Coconut oil can be found at most health food stores or possibly in the health section of your local supermarket. I have commenced buying mine in bulk from a local Brisbane Food Co-op and it works out quite a bit cheaper doing so.

Stay tuned for the next instalment of your pantry overhaul, SUGAR ALTERNATIVES!

WELCOME!

WELCOME!!

When I started my first family blog 2 years ago never would I have thought I'd be here creating a second blog. This blog really has stemmed from multiple comments from friends and family that I should put together all my healthy tips and recipes in one place for both themselves and others to gain inspiration from.

For those who are unaware of my background story I shall give you a quick rundown. Now where do I start?

Starting from as far back as my memory stretches I have been a health conscious person. I became a vegetarian around the age of 7 basically once I worked out exactly what animals I was eating! I was always a very physical child and went on to do quite well within Athletics, softball and in my teenage years weighlifting. At the age of 16 I was the QLD state champion and held QLD records for my efforts. At 17 I participated in the Australian Weightlifting Championships where I placed fourth for my weight category in the Under 20 age division. Obviously exercise was always very important to me back then and continued to be well into my mid 20s when I fell pregnant with our first son.

Over the years of being pregnant with my four sons I gained a significant amount of weight. Having four children in 6 years and with the last two of those only 14 mths apart from each other I found myself at my all time greatest weight. After having my 4 boys I also found myself with various pregnancy/birth related medical issues that needed to be addressed. I underwent a Hysterectomy when my last son was 11 weeks old to repair prolapses and damage from the delivery of my first son. Later the following year I needed hernia surgery on 2 sizable hernias within my abdominal wall.

I found myself very overweight, sluggish and suffering from low self esteem. I knew then I needed to return to my healthy ways and become the kind of mother who had the energy to keep up with my children. I wanted to be able to show them the way in life and not just stand back and watch from the sidelines. Approaching my mid 30s and knowing my childbearing years were behind me I knew now was the right time to do it.

That was 2 years ago now. I have since dropped from a dress size 18 to a 12, lost 27 kgs and regained the youthful, energetic life I always loved having prior to becoming a Mum. I continue to show my boys everyday that they are capable of doing anything and everything they put their mind to. This past 6 months I have returned to a healthy BMI, have done things I never imagined I would do like the Story Bridge climb,  rockclimbing at Mt Barney and running distances up to 7 kms. I run a few times a week and continually push myself further as the months go by. My health has never been better.

If you are at a stage of your life where you want to make healthier choices, increase your energy and regain back some of your youth then I invite you to follow along with me whilst I show you simple healthy tips, great tasting and super healthy recipes for everything from breakfast, lunch, dinner, snacks and beverages. You don't need to take all of this on board, just take from it what you need. Adapt these tips to your own lifestyle and tastes but I guarantee you if you commit to making the lifestyle change you will soon see a healthier you!

Below left: At my heaviest Oct 2010. Below Right: Feeling fantastic Nov 2012.