food

Food

Recipe: Salmon Piccata

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(per serving) 593kcal / 35 P / 53 C / 26 F

Here is a very simple salmon piccata recipe, that’s been made healthier for you! Try this out if you want to add some extra zing to your typical salmon.


Ingredients

  • 2 salmon fillets (1 per serve)

  • Himalayan salt

  • Lemon pepper

  • Coconut flour

  • 2 tbsp butter

  • 4-5 cloves garlic

  • 1.5 cups chicken broth

  • Juice from 1 lemon

  • 2 tbsp capers

  • Parsley

  • (optional) Cornstarch

  • Brown rice (1/2 cup per serve)

  • Broccoli

 

Method

  1. Take 2 fresh salmon fillets and lightly season with salt and lemon pepper

  2. Take a plate and place roughly 1/4 cup of coconut flour to it, place salmon pieces in coconut flour and coat sides evenly

  3. Place 1 tsp of butter in a pan on low heat

  4. Cook the salmon for 2-3 mins on each side, remove, place on a plate and cover in aluminium foil or other covering to trap heat

  5. Return back to the pan, add remaining butter and chopped garlic, allow the garlic to cook before adding in chicken broth, lemon juice and 2 tsp of coconut flour (or optional cornstarch), stir occasionally for 2-5 mins (allow to simmer on low heat)

  6. Add in capers

  7. Add salmon back in and spoon mixture over the top

  8. Add in broccoli (thawed if from frozen)

  9. Serve with brown rice

Food

Recipe: Turkey Meatballs

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(per serving) 428kcal / 45.7 P / 10.8 C / 21.4 F

Pasta is not included in the macros - this is so you can choose different pasta depending on your macro needs! Tasty turkey meatballs - the best way to include a protein that soaks up all of the flavours.

Ingredients

  • 500g lean turkey mince

  • 25g grass fed butter (roughly 1 tbsp)

  • 1/2 cup breadcrumbs

  • 1/2 brown onion

  • 1.5 tbsp grated parmesan cheese

  • 60g baby spinach

  • 1 cup chopped mushrooms

  • 2 tomatoes

  • 2 eggs

  • 1 bulb of garlic

 

Method

  1. Preheat oven to 180C (350F)

  2. In a glass bowl combine chopped brown onion, turkey mince, bread crumbs and eggs

  3. Roll turkey into balls approx 1” in diameter (should make 16), and then roll into grated parmesan

  4. Bake for approximately 20 mins

  5. While turkey meatballs are cooking (approx 10mins before they finish) heat up a frying pan, place butter and garlic into frying pan, allow them to become fragrant

  6. Add tomatoes and mushrooms to pan and cook for a further 5 mins before adding spinach leaves

  7. When turkey meatballs are finished in the oven place them into the frying pan with other ingredients and mix around

  8. Serve with preferred type of pasta!

Food

Recipe: Prawn Salad

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Makes 1 serving
Carbs 8.3g / Fat 26.3g / Protein 20.7g / Calories 348


Ingredients

  • 12 prawns (peeled)
  • Avocado oil
  • Smoked salt flakes
  • Chilli flakes
  • Radishes
  • Baby watercress
  • Baby spinach
  • 1/2 a lemon
  • 1/2 an avocado

Method

  1. Place a pan on medium heat with prawns, avocado oil, smoked salt flakes and chilli flakes (it's best to prepare these ingredients together in a bowl beforehand and then add them to the pan). Cook for around 3-5mins per side
  2. Separately, prepare your salad ingredients
  3. Combine all ingredients into a bowl
  4. Dress the salad with lemon juice and avocado oil

other

Sources of Calcium: 27 Food Suggestions!

It's common knowledge that we all need calcium, everyone knows it helps with healthy teeth and strong bones. Did you know calcium is also what makes your muscles move? Muscle contraction is regulated by calcium, and too much or too little can result in pins and needles, or even cramps. Aside from this calcium also helps your blood clot properly if you get a cut or injury, and it helps to maintain good blood pressure throughout your body.

RECOMMENDED DAILY INTAKE OF CALCIUM (RDI)

0-6 months: 200mg
7-12 months: 260mg
1-3 years: 700mg
4-8 years: 1000mg
9-18 years: 1300mg
Adult men (51-70 years): 1000mg
Adult women (51-70 years): 1200mg
71+ years: 1200mg

Calcium is also a key electrolyte, and if your level of calcium drops too low your body secretes parathyroid hormone to increase your useable calcium and phosphate, and in order to do this it has to leech from your body's stored calcium in your bones and teeth! Creating a loss in bone density.

I decided to put together this blog post because many people consume below the daily recommended intake (RDI) of calcium, and we often have people contacting us how they can reach their RDI if they don't drink milk. The thing is, you don't actually need traditional dairy to reach your RDI of calcium, and as you'll see on the graph below, regular cow's milk is surprisingly low in calcium compared to some of the other sources you could be consuming.

Groups of people who are likely to be low in calcium include:

  • Post-menopausal women because they are experiencing a loss in bone density;
  • People with lactose intolerance;
  • People on a plant-based diet who don't substitute dairy for other high calcium foods; and
  • Women of childbearing age who do not get their periods or have them infrequently (whether it's from a low body fat percentage, PCOS, or otherwise).

So what are the general symptoms of calcium deficiency?

  • Sleep problems (calcium helps to produce melatonin which will result in better sleep);
  • Difficulty with losing weight; and/or
  • Paresthesia (tingling, numbness and poor memory)

There are also extreme symptoms of calcium deficiency, which include:

  • Confusion;
  • Memory loss;
  • Depression;
  • Muscle spasms and cramps;
  • Brittle bones;
  • Numbness;
  • Hallucinations; and/or
  • Weak/brittle nails.

There are also a few conditions which can inhibit how much calcium your body is willing to absorb. One of these is age, as you get older the rate at which your body can absorb calcium decreases. Another is Vitamin D intake. If your body is not receiving enough Vitamin D (10~ minutes exposure per day) it will not be able to absorb calcium efficiently. And occasionally other components in food can inhibit your absorption. This is not for everybody, but in some individuals poor timing of phytic acid (found in wholegrains) and oralic acid (in beans and some vegetables) can stop the body from absorbing or processing calcium correctly.

So where can you find your calcium? Check the graph below for our suggestions, as well as some alternatives to the regular dairy! Some of these foods you wouldn't consume 100g of in one sitting, but this is to show an even comparison.

References:

Zemel, M 2004, 'Role of calcium and dairy products in energy partitioning and weight management', American Society for Clinical Nutrition, vol. 79, no. 5, pp. 9075-9125.

Chaturehdi, P et al 2013, 'Comparison of calcium absorption from various calcium containing products in healthy human adults: a bioavailability study', The FASEB Journal, vol. 20.

Langsetmo, L et al 2013, 'Calcium and vitamin D intake and mortality: results from the Canadian multicentre osteoporisis study (CIAMOS)', The Journal of Clinical Endocrinology and Metabolism, vol. 98, no. 7.

Hwang, G et al 2012, 'Micronutrient deficiencies in inflammatory bowel diseases: from A to Zinc', Inflammatory Bowel Disease, vol. 18.

Straus, D 2007, 'Calcium supplementation in clinical practice: a review of form, doses and indications', Nutrition in Clinical Practice, vol. 22, pp. 286.

Food

Recipe: Spiced Quinoa & Lime

Makes 2 servings
(per 1) Carbs 121.2g / Fat 23.5g / Protein 24.5g / Calories 704.3


Ingredients

  • 1-2 tsp avocado oil
  • 1 brown onion
  • 2-3 cloves of garlic
  • 1 chilli (chopped)
  • 1 green capsicum
  • 1/2 cup washed quinoa
  • 1 cup vegetable stock (or water)
  • himalayan salt
  • 1/3 cup cumin + chilli powder
  • 3/4 cup frozen corn
  • 1 can washed black beans
  • 8-10 cherry tomatoes
  • 1 avocado
  • 1 lime

Method

  1. Add avocado oil to a skillet on medium heat
  2. Chop up 1 brown onion, 2-3 cloves of garlic and 1 chilli
  3. Heat these in the pan until fragrant (~1 min)
  4. Slice up 1 green capsicum and place in the skillet
  5. Add in 1/2 cup of washed quinoa, 1 cup of vegetable stock, a small amount of himalayan salt, and (depending on how much spice you want the meal to have) around 1/3 cup mix of chilli powder and cumin.
  6. Add in 3/4 cup of frozen corn, 1 can of washed black beans and 8-10 cherry tomatoes.
  7. Stir the ingredients through and place a lid over the top to allow the dish to simmer for around 15 minutes
  8. Remove from the heat and serve with 1/2 an avocado and the juice of half a lime

Food

Recipe: Choc Caramel Protein Slice

So lately I've had to increase my protein intake, and I always like to find more interesting ways to do that, because I get bored of most protein supplements... and then I found this amazing thing, protein custard. I popped into ASN Brisbane pick mine up. It's a casein powder that turns into a custard when mixed with water, mine was caramel flavoured, and it gave me an idea... If I put less water, maybe the caramel will be more like fudge, and maybe, just maybe, I can make a protein slice. Well it worked! This is great as a dessert or a healthier treat.


Makes 12 servings
(per 1) Carbs 85.1g / Fat 22.8g / Protein 18.1g / Calories 385.4


Base Ingredients

  • 2 cups cashews
  • 1.5 cups pitted dates
  • 2 tbsp rice malt syrup

Filling Ingredients

Topping Ingredients

  • 330g dark chocolate (80% if you can get it) - this is roughly a block and a half
  • 30g pistachios 

Other

  • Coconut oil (for greasing baking pan)

Instructions

  1. Preheat oven to 175C
  2. Combine all base ingredients (except rice malt syrup) in a food processor until the cashews have broken down into small crumbs
  3. Remove ingredients from the food processor and place into a bowl
  4. Add the rice malt syrup and stir it through until the ingredients are combined
  5. Take an 8" baking pan, if you have one, and using a piece of paper towel lightly grease the tray with coconut oil
  6. Spoon the base ingredients into the pan and press down firmly until the whole base is covered
  7. Place the pan into the oven for 20 minutes
  8. Remove the pan from the oven and while it is cooling start to mix up your protein custard. To do this take the 10 scoops (there is a scoop in the container) and place them into a bowl, slowly begin to add water to the protein powder and continuously stir it. You want it to be a very thick consistency (if you've seen whipped peanut butter before it should start to look like that).
  9. Once the protein custard has reached your desired consistency pour it over the top of the base layer (still in the tray) and then place it into your freezer for an hour.
  10. While the pan is in the freezer melt your dark chocolate and cut up 30g of pistachios
  11. After the hour of setting in the freezer is complete take the pan out and pour a thin layer of melted dark chocolate over the top
  12. Sprinkle pistachios over the top of the melted chocolate
  13. Place it back in the freezer overnight before serving
  14. Store in the fridge or freezer.

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Food

Recipe: No-Nonsense Chicken Noodles

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I am such a big fan of food that does not take long to cook, can be packed up into meal prep containers, and that doesn't 'waste' calories on filings. This meal is so good for that. Every now and again we buy 'low cal noodles', they're made from konjac root and are very low calorie per serving, serving your calories for all the good stuff like the veg and meat of the meal! This is the brand that I use.


Makes 4 servings
(per 1)  Carbs 12.3g / Fat 8.2g / Protein 31.8g / Calories 261


Ingredients

  • 500g chicken breast
  • 2 cups of green beans
  • 2.5 cups of snow peas
  • 1 cup celery
  • 1 brown onion
  • 1 green capsicum
  • 200g low calorie noodles (1 packet)
  • Black pepper
  • 1.5 tbsp sesame oil
  • 1/2 tsp olive oil (only if using a non-stick pan)

Method

  1. Cut the chicken into strips and place it into a pan on a medium heat to start cooking (with olive oil if it is a non-stick pan)
  2. Thinly slice the onion and pop it into the pan to cook with the chicken, add however much black pepper you like
  3. While the chicken is cooking top and tail the green beans and snow peas, also cut up the capsicum and celery
  4. When the chicken is almost finished cooking put the beans, snow peas, celery, capsicum and sesame oil into the pan
  5. While these are cooking together 'cook' the low calorie noodles according to the instructions on the packet (it usually involves just putting the konjac root noodles into boiling or hot water) and then add them into the pan with all the other ingredients
  6. Once everything is cooked through (vegetables should still be just a little bit crunchy, chicken should be cooked through) serve it out!

Food

Recipe: Easy Green Curry (+meal prep on a budget)

Due to the christmas period, our pays being stuffed up, moving house (bond money, yuck!) and a bunch of big bills coming at once Beau and I are on a very strict budget. We don't touch our business money just so you know! The portion of the detox book proceeds goes to charity and we only spend business money on business expenses like advertising etc, we do not pay ourselves a wage.  So needless to say lately we have been having to choose what we spend our money on very carefully. Meal prepping is very good at helping us out in this situation. One of my new go-to meals is this Easy Green Curry. 

The base ingredients are in the photograph below, you could eat this on it's own, or if you feel, add extra ingredients. I added a few little extras as you will see in the recipe below. If you eat just what's shown in the photograph it will make you 4-5 meals and the ingredients only cost $13.68 all up (the extras we added are stock-standard things that live in our pantry). With the few extras in we managed to make 6 meals, so that works out to just $2.28 per meal - YES PLEASE.

 

Thai green curry paste = $2.50
1kg Frozen stir fry vegies = $5.50
Coconut cream = 85c each
Enoki mushrooms = $3.98


Makes 6 servings
(per 1) Carbs 30.2g / Fat 35.5g / Protein 9.3g / Calories 479.1

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Ingredients

  • 1 kg frozen stir fry vegetables
  • 1 jar of green curry paste (you will use half of this)
  • 2 cans coconut cream
  • Large handful of enoki mushrooms
  • 60g cashews
  • 1 tsp (heaped) cayenne pepper
  • 1 tsp (heaped) turmeric
  • 1 clove of garlic
  • 3/4 cup quinoa (rinsed under cool water)

Method

  1. Add quinoa and 1.5 cups of water to a saucepan and allow it to boil
  2. As the quinoa is cooking you will start cooking the curry in a separate large pot. In this pot place all other ingredients on a medium heat, stir these regularly at first and then allow it to simmer
  3. After the quinoa has boiled turn the water down to a low heat so they can simmer until they are cooked (they should look squishy and more clear than before - if you've never seen cooked quinoa, it usually only takes about 15-20 minutes)
  4. By the time the quinoa is finished your curry should also be nearly done, by this point the coconut cream should have thickened a little and it should all be a yellow-ish colour from the turmeric. 
  5. Remove them both from the heat and serve.

Food

Herbs That Heal

Herbs may actually be able to replace pharmaceuticals for some individuals, as more and more studies are proving their usefulness for treating the body. The benefit of being able to use herbs to treat problems in the body is that they usually do not have side-effects. I've put together a free download chart for you of some more common herbs and their benefits.

Food

Recipe: Vegan Cacao Caramel Pods

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So a few weeks ago we got a comment on the blog challenging us to go vegetarian for a week and share what we ate to give meal ideas to people, we accepted that challenge. This week we aren't eating any meat and yesterday I was doing all the meal prep for that. While I was prepping I decided I wanted to make a little 'treat' snack for the week as well and these happened...


Makes 12 servings
(per 1) Carbs 62g / Fat 7g / Protein 7g / Calories 313

all

Base Ingredients

  • 2 cups organic buckwheat flour
  • 2 cups pitted dates
  • 1 tbsp molasses
  • Water (you'll just eyeball this)
  • Coconut oil (for lining the pan/tray/mould)

Filling Ingredients

  • 2 cups coconut cream
  • 4 tbsp organic cacao powder (note: this will turn out to be a very bitter chocolate, if you don't like bitter, swap to unsweetened cocoa powder)
  • 2 tbsp coconut nectar

Caramel Topping Ingredients

  • Fresh medjool dates (about 6)
  • Water
  • 1 pinch himalayan salt

Method

  1. Chop the pitted dates up
  2. In a food processor (or blender if you're game) combine the chopped dates, molasses and buckwheat flour and begin to process them
  3. Add in a few drops of water at a time until the mix begins to stick together and becomes like a dough.
  4. For this step I used a square 'cupcake tray' lightly sprayed with coconut oil, but you can use any kind of shallow mould, you don't want it to be more than 1 inch deep. Press the base dough into the mould and form a 'shell'. The mix created enough for 12 very large pods for me.
  5. Pop the tray in the oven on about 200 degrees celsius and let them cook for 15-20 minutes until they are golden brown.
  6. While the base is cooking whisk together the coconut cream, cacao and coconut nectar in a bowl and then pop it into the fridge.
  7. Remove the base from the oven and let them cool.
  8. Once they are cool pour in the filling ingredients and then place them in the fridge to set for about 4 hours.
  9. To create the caramel sauce topping grab about 6 fresh medjool dates and pop them into the microwave for 45 seconds (this will make it easier to remove the pits)
  10. Squeeze the pits from the dates and put them into the food processor.
  11. Start to process the dates and add a little bit of water and the pinch of salt as you go. Add the water slowly because it won't take much for these to become a creamy consistency.
  12. Add on top of the 'pods' to serve.
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Food

Recipe: Sweet Apple, Date & Walnut Oats

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It's meant to be summer here - *meant* to be... It's currently cold and rainy. I've been spending my Sunday morning editing the last photos that need to be done for the 8 Week Transformation Challenge eBook. We've already had over 150 people sign up for it, I am so excited! (By the way, if you sent through a request to be a part of the challenge I have sent out your thankyou/information emails, if you haven't received it yet I suggest you check your junk or spam inboxes! Let me know here if you still haven't got them!) Anyway, this morning has been busy and quiet and Beau won't wake up so I decided to make this for breakfast for myself. Hands down my new favourite breakfast for training days, it's high in carbohydrates and good fats to help fuel your workout.


Makes 1 serving
Carbs 119.7g / Fat 15.5g / Protein 8.7g / Calories 611.3

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*GF depending on what type of oats you use.


Ingredients

  • 1 medium apple (diced)
  • 4 dates (chopped)
  • 20g walnuts (chopped)
  • 2 tsp coconut sugar
  • 1/3 cup oats
  • 2/3 cups water

Method

  1. Place diced apple and coconut sugar in a pan on a low heat, stir occasionally
  2. In a saucepan combine oats and water on low heat and stir regularly until water almost absorbed
  3. Once the water is absorbed in the saucepan add chopped dates and continue to stir until water is fully absorbed into the oats
  4. Add the apple into the saucepan and stir to combine
  5. Remove from saucepan and add walnuts to serve

Food

Recipe: Peaches and Cream Smoothie

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Photography by me, set styling by Kymberly Louise

Whilst Beau and I are busy packing and getting ready to head overseas tomorrow amongst still working and finishing off our books smoothies have become such a convenient snack option for us. This little number is a great option for the mornings.


Makes 1 serving
Carbs 26g / Fat 3g / Protein 5g / Calories 143

coeliacvegetarian

Ingredients

  • 1 large peach
  • 1 cup almond milk
  • 3 tbsp greek yoghurt
  • 1 tsp honey
  • (optional) 1 tsp coconut nectar [for extra sweetness]
  • 3-4 ice cubes

Method

  1. No real steps, just cut the peach up and throw it all into a blender!
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