Who doesn’t love tacos? And who can resist a steaming hot bowl of delicious fresh soup in winter? Not me, so I’ve put the 2 together and wella, Taco Soup!!
1 tablespoon of coconut or olive oil
500g lean beef mince
2 cloves of garlic crushed
1 teaspoon ground cumin
1 teaspoon ground coriander
½ teaspoon turmeric
1 tablespoon smokey paprika
½ teaspoon ground black pepper
½ teaspoon Murray River pink salts
1 cup fresh corn kernels
** Try and keep your diced veg about the same size**
1 cup diced zucchini
1 red capsicum diced
1 brown onion diced
1 400g can of kidney beans drained and rinsed well
1 400g can diced tomatoes
1 litre fresh chicken or veggie stock
Jalapenos, avocado and fresh coriander to garnish.
This recipe couldn’t be easier, and the best news is it all cooks in one big pot, so less dishes!
Start by warming up your pot on a med – heat and quickly fry mince in the oil with your spice, fresh crushed garlic, salt and pepper till browned.
Leave meat in pan and add the remaining ingredients, except Jalapenos, avocado and fresh coriander.
Turn heat down to medium- low, stir to combine and allow to simmer for 25-30 minutes.
Serve hot with fresh garnishes.
Just in time for Easter we have perfected our Easter muffin recipe.
It’s gluten, dairy and sugar free deliciousness you can enjoy without the guilt!!
70g coconut oil, melted
1 ½ cups (195g) almond meal
¼ cup (40g) arrowroot flour
1 teaspoon baking powder
½ teaspoon baking soda
2 teaspoons ground cinnamon
1 ½ teaspoons fresh ground nutmeg
1 teaspoon ground ginger
1 teaspoon ground cardamom
Pinch of sea salt
3 drops of doTerra Wild Orange essential oil (be sure to only use food grade orange essential oils)
2 tablespoons dried blueberries
4 tablespoons sultanas
2 small apples peeled and grated
1 teaspoon vanilla bean paste
2 tablespoons of organic cacao nibs
1/3 cup (110g) Rice Malt Syrup or honey
3 free range eggs lightly beaten
Preheat fan forced oven to 180 degrees.
Lightly grease with coconut oil 12 muffin or cupcake pans.
Combine grated apple, rice malt syrup and melted coconut oil in a small sauce pan on a low heat, stir continuously till it starts to bubble and froth, remove from heat and set aside.
In a large mixing bowl add all dry ingredients, stir to combine, add eggs one at a time and then vanilla bean paste and wild orange oil. Once combined gently fold in your apple syrup mixture.
Pour mixture into prepared muffin or cupcake pans.
** If you want to add the cross now is the time**
½ cup coconut flour
1 tablespoon rice malt syrup
1 tablespoon water
Combine all cross ingredients in a medium size bowl, once combined pour into a piping bag and then pipe the cross on top of your muffin.
Bake in preheated oven for 15 minutes *Note cooking times may vary with different ovens.
Clean living in Style doesn’t mean just eating clean, it means making changes throughout your life. Clean living fitness is not a fad or diet.
One of the main factors to take into account with your healthy, clean living lifestyle is clean living fitness. You don’t need to spend a small fortune buying gym memberships, fancy workout gear or expensive exercise equipment for home.
You can include a clean living fitness workout throughout different times of day, that way you don’t have to dedicate a full hour per day to exercising, when you simply may not be able to fit it in. In fact its easier to try and fit a workout in around your schedule rather than simply kicking it off your to do list.
Here are some simple Clean Living Fitness tricks and tips you can use to squeeze as much exercise into your day as possible.
I believe the term is “Deskercise”. Oh yes it’s a thing!! So if you are chained to your desk and want to squeeze in some exercise here are a few moves to get you moving.
Practise sitting straight at your desk, great posture is a must when you are sitting at your desk all day. While you are, engage your core and hold it.
Take a deep breath in and hold you abdominal muscles, hold for 10 seconds, repeat for 10 reps
Core swivel, raise your feet off the ground, engage your core and gently turn from side to side. Hold each side for 5 seconds and repeat for 10 reps. (This is also great to help stretch out your back).
Leg raises, so simple, so easy but effective. Straighten your legs and raise about a foot off the ground, hold for 5 seconds and then lower, repeat for 10 reps. Don’t let your feet go back on the ground until you have completed the reps.
Speed tapping. As fast as you can tap your toes on the ground for 60 seconds, repeat for 3 reps.
Buttock squeezes, while sitting, walking or standing you can do this exercise. Clench your buttocks cheeks and hold for 5 seconds and then release, repeat for 10 reps.
Wall push ups. Face the wall, stand just a little past arm’s length, feet shoulder width apart. Lean your body forward and have your palms against the wall at shoulder width and height apart. Do 10 push ups x 3 reps.
Always take the stairs, rather than the escalator or lift.
Squats. Have feet hip width apart, bum out like you are about to sit on a chair, chin up and slowly squat down so your thighs are parallel with the floor, hold for 2 seconds then stand. repeat 10 times x3 reps. (If you want to step it up a notch, add a jump when you stand back up after each squat).
Wall sit (this can be done almost anywhere). Have your back against the wall, and then slide your back down the wall until your thighs are parallel to the floor. Sit and hold for 60 seconds. Repeat through the day, but aim to do a minimum of 3 minutes in total.
Arm hold. This is a lot harder than it seems (I like to do this to a favourite song, so if you can switch on a tune, it will make it a lot more fun!!). Put your arms up and straight out to your sides, your hands should be level with your shoulders at all times. Pinch your shoulder blades back like you are holding a pen between them and hold that position for the entire time as well. You need to hold this position for the length of the song or 3 minutes, which ever is longer. (If you want to max it out a little more, try keeping the same positions only bring your arms up above your head and then back down to shoulder height, and or swim them in and then back out in front of you. Always remember to keep your arms straight at shoulder height and shoulders back, head and neck straight. This will help your posture and maximise your workout).
Shoulder raises. Simply raise your shoulders up toward your head and hold for 6 seconds and then back down. repeat for 10 reps.
There are lots of little switches you can make. For example if possible, pace while on the phone, this gets you out of your chair and moving at a time you would almost always be sitting (often with bad posture, holding the phone between your shoulder and ear).
Whenever you think of it gently bring your chin down toward your chest, then slowly look back up toward the ceiling. Doing this regularly during the day will help to stretch out your neck and give your eyes a break from the screen.
Slowly rotate your wrists, knees and ankles clockwise then anti clockwise. By doing this regularly during the day it will help you to feel more relaxed and a lot less stiff.
Always remember it’s the little things that make a difference, if you start by introducing one or two exercises a day, within a week or two you will start to feel a difference. Add more exercise as you become more confident or whenever you have more available time.
Always remember to consult your health care professional before undertaking any dietary or new exercise programs. Stay well hydrated, aiming for 8 glasses of water a day. Spunk up your water with a couple of slices of lemon, orange, strawberries, mint or what ever fresh fruit you have handy. This will make drinking your 8 glasses delicious and enjoyable, rather than an effort and a struggle.
By making little tweaks to your routine we can all add a bit more exercise into our day. And speed up our progress on our Clean Living in Style journey.
This divinely delicious and rich cake is the perfect Valentine’s Day treat, or for that matter any celebration.
Its gluten, sugar and dairy free, high in nutrition and will give your taste buds a treat.
Chai Syrup Ingredients:
4 teaspoons chai tea (I use Calmer Sutra, it’s a wet chai mix, fructose free and sweetened with rice malt syrup. )
1 small pinch of cracked black pepper
4 cardamom pods
Place all ingredients in a small saucepan and cover with water, on a medium heat simmer for 4 minutes. Turn off and strain, reserving the liquid and returning to the pan. Watching very closely simmer the liquid on a medium low heat, for approximately 4 minutes, until it’s just covering the bottom of the pan and starting to thicken. Be careful not too take it to far, it will burn very quickly at this stage.
Allow to cool completely.
Preheat fan forced oven to 170 degrees Celsius
Grease and line two 20 cm cake pans with melted coconut oil
100g dark 70% or sugar free chocolate
200g coconut oil
250g rice malt syrup or honey (sweetener of choice)
200g almond meal
75g arrowroot flour
1 teaspoon baking powder
1/2 teaspoon of ground cardamon
2 tablespoons organic cacao powder
Pinch of pink salt
150ml unsweetened almond milk
Gently melt the chocolate, and set aside.
In a mixer whip coconut oil and rice malt syrup till well combined, the one at a time add the eggs.
Stir in the almond meal, arrowroot, cacao, baking powder, ground cardamon and a pinch of pink salt.
Once combined, add almond milk and melted chocolate and gently fold through to combine.
Divide batter between the two pans evenly, bake for 20 -25 minutes or until skewer comes out clean.
*please note all ovens are different and cooking times may vary.
Allow cakes to cool in the pans for 5 minutes once out of the oven, then transfer to a cake cooling rack to cool completely.
Chai Infused Coconut Yoghurt
250g unsweetened plain coconut yoghurt
4 tablespoons of the chai syrup (approximately)
Gently fold the syrup through the yoghurt, taste as you go to infuse the chai syrup flavour into the yoghurt to your liking.
To assemble, spread a layer of the coconut yoghurt on top of one cake, top with the second cake and then spread the top cake with the remaining yoghurt.
*For a stronger and richer chai flavour, sprinkle any remaining syrup on the top of the first cake before topping with the first yoghurt layer, the continue as per the instructions.
*Alternatively, as you cut your cake you can top with a dollop of the yoghurt, instead of covering the entire cake.
These Healthier Chocolate Crackles make a great alternative to the traditional version. There is no copha, and I use brown rice puffs instead of rice bubbles to reduce the sugar content as well. These make a great after dinner treat.
Makes about 12 in regular sized cupcake cases
2.5 cups brown rice puffs*
1/3 cup desiccated coconut
100g 70% dark chocolate
2 Tbslpns coconut oil
2 Tbslpns rice malt syrup
Mix the rice puffs and coconut together in a large bowl
In a microwave safe bowl add the dark chocolate, rice malt syrup and coconut oil
Melt in bursts (30 seconds) in the microwave until chocolate has melted* and stir together well (took about 45 seconds plus some stirring in my microwave)
Add the melted chocolate mixture to the rice puffs and mix together well
Divide evenly between the cupcake cases and place in a try in the freezer to set (leave them for about 1-2 hours)
Remove from the freezer a couple of minutes before you try to eat them
Notes: *Melting the chocolate in 30 second intervals allows you to check the chocolate regularly to avoid burning the chocolate. Give the chocolate a good stir before you put it back in the microwave as the chocolate will hold its shape until touched. If the chocolate is nearly melted leave it out of the microwave and stir it a bit, the residual heat should be enough to finish melting it. If not, reduce the time in the microwave to 10 second burts.
Suggestions: If you fancy a minty version, add 1 Tspn peppermint essence to the melted chocolate mix before and mix well, before you add it to the rice puffs.
Recipe shared from Healthy Family Healthy Budget http://www.healthyfamilyhealthybudget.com.au/
Sausage Casserole with Cauliflower Mash
A quick and easy dinner dish the whole family is sure to love.
8 beef sausages, pre-cooked* and thickly sliced
2 tblspns olive oil
½ leek, diced*
2 tblspns tomato paste
½ cup salt reduced beef stock
1 x 400g tinned tomatoes
1 cup cherry tomatoes, chopped
½ cup passata
2 tblspns dried herbs of choice (I used thyme, but oregano, basil, parsley will also work well)
Salt & Pepper
2 medium potatoes
½ cup milk of choice
1 tblspn butter
1. Peel and dice potatoes, cut cauliflower into florets
2. Steam potatoes until tender (about 15 minutes), add the cauliflower for the final 5 minutes
3. While potatoes are cooking, heat oil in a frypan over medium heat. Add leek and cook until softened (about 5 minutes)
4. Add tomato paste and cook off for 1 minute
5. Add tomatoes and stock, bring to the boil,
6. Reduce heat, add in sausages and dried herbs and simmer for 15 minutes until sausages are warmed through and sauce has thickened
7. Season with salt and pepper as needed
8. When casserole is ready mash potatoes and cauliflower with milk and butter
9. Serve casserole with mashed potatoes
Notes: *I boil my sausages for about 15 minutes, allow to cool and then take the skin off as I have a very fussy daughter who will not eat the skin. You can also fry the sausages until cooked through.
• You can use 1/2 brown onion, diced in place of the leek. Personal preference as I have problems with eating onions
I love these vege packed scrambled eggs. You can use any veges you like and if you have the skills; make it an omelette (sadly I lack these skills). This recipe serves two people, but you can easily reduce it to serve one, or double it to serve a family of 4.
Olive Oil Spray
4 large free range eggs
1/4 cup milk of choice
1/2 cup fresh spinach, washed
4 cup mushrooms, sliced
6 cherry tomatoes, sliced
4 large spring onions (shallots), sliced
4 pieces veggie bread or toast of choice to serve*
Avocado to spread on toast to serve*
Break the eggs into a bowl and whisk well, add in milk and whisk again until combined. Set aside
Lightly spray a small frypan with the olive oil and heat over a medium-high heat.
Add the veges and spinach and fry off until veges have softened and the spinach wilted
Reduce the heat and add the eggs to the pan, swirling to ensure the eggs cover all of the veges
Allow to set for a minute or so and then start moving around with a spatula/spoon to create your scrambled eggs
Cook to your liking and serve hot on your toast of choice.
Notes: *I use wholemeal bread, you can substitute for wholegrain or gluten free if needed
*I like to use avocado as my spread of choice.
I also like to add a slice or two of free range off the bone ham when I serve my eggs.
A bit about me… Hi, my name is Katrina and I am a 30-year-old wife and mum of 1. I have been a defence wife for 8 years and a defence spouse for 4 more before the wedding. Our beautiful little girl Emma is 3 and half and 2 years ago she started to have problems with food; we just didn’t know it yet.
This blog will be all about my journey as a wife, a mother of a little girl with food intolerances. Also as a woman with her own body issues and food intolerances.
When I started my health journey I was very overweight and unhealthy and unhappy. I wanted to lose weight and be a fit and healthy role model for my daughter. My goal was to feel happier within myself but I wasn’t sure where to start. I (try) to eat clean, healthy food and have reduced the amount of sugar my family consume; despite having a KFC, Ice-Cream loving husband; and an extremely fussy 3-year-old who would live on biscuits if I let her. On this site I will share information to help you eat healthier; and provide a healthier lifestyle for you and your family. I will also be covering some of the information that helped me lose weight.
I am trying to provide an overall healthy lifestyle for my family and like most households we are on a budget. When I first started my journey I believed the common misconception that eating healthy and living a toxin free lifestyle was going to be expensive; and it can be. But with the right advice, preparation and planning you can live a healthy lifestyle on a budget.
I believe that to be healthy you need complete wellness, to achieve this you need a healthy body, healthy mind and a healthy home. Ultimately it comes down to fuelling your body with good, wholesome food, finding some form of exercise that you enjoy and reducing/moving to eliminate toxic chemicals from your home. If you put these simple steps in place you will soon see and feel the difference.
You will read about recipes I have tried and failed, successes (i.e.: my daughter will eat it) and general parenting adventures, because let’s face it we all like to hear that other parents are having troubles too.
I hope to help you find your inner and outer happiness without breaking the bank.
Did you know you can eat your way to younger looking skin? Neriums revolutionary anti-ageing products help take care of your appearance from the outside but it’s important to also look after it from within. A diet high in fresh fruits and vegetables is essential to any anti-ageing regime. The darker and more vibrant the produce is the more chance it will be packed with the antioxidant goodness your skin craves. Vitamins A, C, E, beta-carotene, and lycopene are essential in helping our bodies fight damageing free radicals and reverse the visible signs of ageing.
TOP 5 ANTI-AGEING FOODS
These little berries can do an enormous amount for your skin. Blueberries are full of anthocyanins – a potent antioxidant that helps promote cell rejuvenation and can protect against cancer and heart disease.
Dr. Frank Lipman, renowned voice of Sustainable Wellness says “…(blueberries) truly are a super food – with one of the highest concentrations of antioxidants and phytochemicals in the entire fruit and vegetable kingdom.” Try freezing the berries for a refreshing summer snack, or add a handful to your morning cereal. Soon you’ll be on your way to clearer, firmer, more youthful looking skin!
Squeeze it, juice it, peel it, slice it, throw it, grate it… however you choose to enjoy it, the orange is a vital part of any healthy diet. Loaded with over 170 phytochemicals and antioxidants, it is one of the strongest and healthiest forms of anti-ageing food available. Two flavonoids that do wonders for the skin are hesperetin and narigenin, both found in oranges. Perhaps not the easiest of words to say, but they are great at fighting the free radicals that cause healthy skin to degenerate. If you have ever wondered what the main ingredient in collagen injections was? Well, it’s orange!
Beauty nutritionist, Paula Simpson says “Cellular renewal takes place within deeper dermal layers, having many experts believe a nutritional approach will provide the best results for healthy skin ageing,” Juicy, sweet AND packed with a boat-load of skin-preserving antioxidants? What’s not to love about oranges!
As a way of promoting overall good health and longevity, green tea is a wonder drink for its ability to help anti-ageing and anti-inflammatory properties. This delicate brew attributes its age-defying powers to a potent concentration of catechin polyphenols. This is a disease-fighting flavonoid and antioxidant that scours our bodies for harmful free radicals.
Dr. Andrew Weil, world-renowned nutritionist suggests that “…green tea is perhaps the most healthful beverage human beings can consume…” Now that’s saying something! So toss out your morning coffee and start sipping this age-defying drink. Any amount is a good amount, however, experts recommend three cups a day for your body to receive the full benefits. Be mindful that green tea leaves are much more delicate than their black counterparts, and are best steeped at 70 degrees Celsius and for no longer than 4 minutes.
For years, our parents told us to eat our greens. As it turns out this was pretty good advice, not only for our overall health but for our skin in particular. Choose any type of leafy green and it will be packed with chlorophyll (a natural substance renowned for its anti-ageing and healing properties), as well as a range of vitamins and minerals. Full of vitamin C, green vegetables help increase the production and growth of collagen within the skin, this in turn helps reduce the visible signs of age-accelerating free radicals. So remember to eat your greens for smoother, more radiant skin.
Check out this irresistible kale salad with carrots, edamame and avocado (another anti-ageing super food!)
A glass of pomegranate juice a day keeps the wrinkles away – I’m sure you haven’t heard that one before! That’s because pomegranates have not been on the anti-ageing scene for very long. Loaded with polyphenols (namely tannins, anthocyanins and ellagic acid) pomegranates can help the skin produce elastin and collagen, thereby reducing the visible signs of ageing. Chock-full of vitamins A, C, E, and folate acid; one study even suggests that a glass of pomegranate juice has more antioxidants than red wine, green tea, and blueberries! Looks like red wins the anti-ageing colour contest! So get cracking on some pomegranate, and let those sweet arils work their age-defying magic.