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Gluten Free/Dairy Free/Sugar Free Banana Cake

Gluten Free/Dairy Free/Sugar Free Banana Cake

 

 

 

 

 

 

 

 

 

Oh how I love the sweet things in life! I love cake as much as the next person, and I do love it when I can opt for healthy alternatives when I eat these foods.

Why is this important to me? Because through experience I have learnt that making a few changes in my life for the better, I can make a whole lot of difference to the way I feel….

Why is feeling good important to me? So I have more energy and be a better person, a better mum/wife/friend.

I could go on…why is being a better person important to me? Hmmm….getting deep now….so I can die happy with no regrets! I’ll stop there folks! Make small changes in your life and eat some good cake now and again.

 

Ingredients:
  1. 3 mashed bananas
  2. 2 eggs
  3. 1 1/2 cups gluten free self raising flour ( I use anything from coconut, buckwheat or tapioca and add 1 1/2 tsp baking soda)
  4. 1/3 cup coconut oil
  5. 1/4 cup coconut milk or water
  6. 1 tsp vanilla extract
  7. 1/2 tsp Himalayan salt
  8. 1/2 tsp ground cinnamon
  9. 1/2 cup crushed walnuts (optional)
  10. 1/2 sulphite free raisins (optional)

 

Method (Really easy!!)

  1. Preheat oven to 180 degrees. Grease bread pan.
  2. Mash bananas
  3. Whisk eggs and add to bananas with water/milk.
  4. Add flour and all remaining ingredients and mix well with a wooden spoon.
  5. Bake for 30-45 minutes until goldne and firm (but springy to touch at the top).

 

Chickea Balls aka Falafels

Chickea Balls aka Falafels

 

 

 

 

 

 

It’s veggo, it’s high in protein, it’s high in veggie content and it’s super yummy! Winner!

INGREDIENTS

  •  1 cup of dry chickpea, soaked overnight in water o 2 x 400g cans chickpeas, rinsed, drained
  •  3 garlic cloves, crushed
  •  1 tablespoon finely grated lemon rind
  •  2 tsp ground coriander
  •  2 tsp ground cumin
  •  1 tsp sweet paprika
  •  60g (2/3 cup) dried crumbs-bread, rice (or sometimes I add quinoa)
  •  2 tablespoons corn flour
  •  2 tblsp chopped fresh parsley
  •  1 egg, lightly whisked
  •  2 tablespoons fresh lemon juice
  •  125ml (1/2 cup) cooking oil e.g rice bran

METHOD

  • Place chickpeas, garlic, lemon rind, coriander, cumin and paprika in a food processor until finely chopped.
  • In a bowl, add breadcrumbs, flour, parsley and egg. Use a fork to stir until mixture just starts to come together.
  • Stir in 1 tablespoon lemon juice. Season with salt and pepper.
  • Roll tablespoonfuls of mix into balls. Place on a lined tray. Place in the fridge for 30 minutes.
  • Heat oil in a heavy-based frying pan over medium heat. Cook one-third of the chickpea balls, turning occasionally, for 4 minutes or until golden brown and heated through.
  • Place on a plate with paper towel. Repeat with remaining balls.
  • Add to salads of your choice or use as fillers or snacks with dips.
What’s Not to Love About Anti-Inflammatory, Immune Boosting Mushrooms?

What’s Not to Love About Anti-Inflammatory, Immune Boosting Mushrooms?

We started  eating mushrooms as food and utilising them for medicine more than 2,000 years ago. These disease-fighting mushies are a potent anti-inflammatory food. We know that many of the fungi we use today contains active compounds that have anti-cancer, anti-hypertensive, blood sugar-lowering, and other potentially valuable therapeutic properties.

What else? These edible mushrooms also contain good sources of fibre, proteins, minerals, antioxidants and trace elements.

 

The 2014 CSIRO Mushrooms and Health report found that:

 

  • White button mushrooms are great for enhancing the action of natural killer cells and other immune responses in mice.
  • Other reports have shown that mushroom extracts given to mice reduced inflammation, improved gut bacteria to resolve infection, and increased the anti-cancer immune response.

 

Researchers at the University of Western Sydney indicated that:

  • Mushrooms show to  increase the production of salivary IgA in healthy humans, and have a positive effect on mucosal sites such as the intestinal and respiratory tract.
  • 2 mushroom polysaccharides may inhibit breast cancer cell growth, possibly through enhanced macrophage function.

One study found that of 30 common vegetables, mushrooms were placed in the top 5 highest antioxidant levels when compared to vegetables.

Now we know they contain some pretty descent immune boosting properties. Whats so good about anti-oxidants anyway?

It contains this groovy anti-oxidant called ergothioneine. Protecting blood cells and transporting nutrients and oxygen to body cells, it also protects your artery lining from atherosclerosis (fatty deposits). We can’t make this stuff. It has to come from our diet.

So low levels of  ergothioneine = oxidation (damage) of DNA and proteins. DNA damaged->antioxidants try and correct the damage-> reduced risk of it becoming a cancerous cell.

 

So get some of these gems into you to  boost your immunity and stay strong!

 

Food Advertising Aimed at Children

Food Advertising Aimed at Children

 

Here is something I am quite passionate about! 🙌😤

Food advertising aimed at children. I studied this a bit in my degree, and that was just under 10 years ago! Unfortunately, nothing more has been done about this, leaving the power with the food industry, while the government continues to watch the obesity epidemic among children grow 🤦🏻‍♂️🤷🏻‍♀️
If you read the article you will see how cartoons and toys are used to entice children to choose their products. You may be a parent or grandparent, who has this battle with your children every time you shop. I know I do! 😓😖

Here are some facts: 🤓

1) Children are naturally drawn to fun, colourful characters on foods in the supermarket, and food companies are fully aware of this. 🤡👩🏻‍🎤🦄
2) Children are unaware of the power of persuasion until they are about 11/12 years of age.
3) They know that children have an incredible amount of pestering power over what their parents buy.😭
4) When children are given a choice between a food that contains a cartoon character and one that does not, they will choose the one with the cartoon character, even if they don’t even know what the food is.
5) Cartoons and toys are usually used for high fat, high sugar type products.
6) It is everywhere- on TV (Australia has one of the highest junk food advertising rates in the world!), food labels, sporting events, sponsors etc.

I wish they would use this ‘persuasion power” to promote healthy food instead. 👍

Chile has been very progressive in obesity prevention, and has restricted the use of cartoons on unhealthy food packaging.

I try as much as I can to talk to my family about different foods and the choices we make. Awareness is power. 👊💪
It may not always be as strong as the advertising power, but it puts the ball back in the parents court when out shopping. 🙅🏼🙅🏻‍♂️

My advise is: plan your food, stick to your shopping list, try if you can to go shopping without kids (I get excited when that happens 😉), stay to the outside of shopping isles, and discuss food choices as ‘sometimes’, ‘always’ and ‘never’ food.

Please feel free to share this with anyone you may feel would benefit from this.

 

Here is the link below for the article :
https://foodmag.com.au/food-makers-using-cartoon-characters-to-sell-kids-junk-food-research/

Tips to eat healthy while on holiday

Tips to eat healthy while on holiday

Eating Healthy While Away from Home or on a Holiday

I am trying to cheat a bit and make this interstate move a bit of a holiday. I am realising just how much cortisol and adrenaline I have been running on in the last few months! While stressful, some super duper herbs, exercise and fresh food has helped me through this (ok, I’m human, and maybe a glass of wine in there too!)

Now that I am in our temporary house though, it’s a bit harder to implement all this. It would be all to easy to slip into bad habits, and trust me, it is very tempting to eat lots of ice cream and lounge around on the couch!! While traveling somewhere new is (almost) always lots of fun, trying to eat and stay healthy on holidays can be a challenge.

Here are some tips I try and stick to, as much as I can, while away.

Staying Healthy on holiday?

That may not sound like sound like much fun, but worse when you feel bloated, irregular, dull skin and gained an extra few kilos.

It can be tricky to pass up the afternoon cake and coffee, fish and chips or a glass or 4 of wine…especially when you are on holiday, but for the most part we try to put good things into our bodies. At the end of our hectic day real food helps our body’s and immune system to function at its best.

I don’t know what it is about being away from home and our routines, but it is easy to leave our rational, nutritionally savvy selves at home and replace them with high fat, high sugar quick treats, especially with the endless cafes and restaurants everywhere.

I’ve found some tried-and-true tips that allow us to enjoy ourselves while away, without falling into overindulgence or gluten hangover.

1. Plan. Yep. Boring, I know but you will be grateful you did it.

You know the saying “proper prior planning prevents piss poor performance”? It also applie for our food and how our body’s perform.

Meal planning is the single best thing I do each week for my sanity and for our food budget.  I now manage to plan meals in less than 10 minutes a week (and save dollars doing it).

This time, we drove to our destination, so I started pre-making as much of the food as possible. I batch cook and pre-make entire meals like salads, Bolognese of chilli sauces,  Falafels etc. so that I don’t have to cook much on holiday (which makes it more relaxing too!)  I also plan a few meals that we will eat once we are here so I know ahead of time exactly what I’ll need at the shops. This planning ahead means I won’t forget any condiments neither

2. Pack Healthy Snacks

Whether your destination is a short car ride or a 3 hour flight, having an array of healthy snacks on hand can be the difference between processed airport or petrol station food and a fresh alternative. It helps prevent blood sugar drops too so staying in control and avoiding temptation is much easier.  Having better alternatives on hand saves time Trying to find snacks on the go and keeps us from feeling terrible.

Snack ideas:

  • Boiled eggs
  • carrot sticks, cherry tomatoes, cucumbers
  • rice crackers, hummus
  • Trail mix (Almonds, sunflower seeds, dried cranberries, raisins)
  • Reusable insulated bottles for holding smoothies
  • Pre-made energy bars or homemade protein balls
  • Various types of almond butter, pecan butter and coconut butter for serving with fresh fruit

3. Keep to your eating at home routine as much as possible

For some people, holidays  are a time to completely throw their normal eating habits and budget constraints up in the air and spend far too much money eating processed foods at overpriced restaurants.

Ask yourself, ‘would I eat this at home?’ If The answer is NO, then I probably shouldn’t put it in my mouth while in another state or country either. But this can be a tough gig, especially if ‘everyone is doing it!’

Pre-making food or pre-planning meals when out helps a lot with this, since I don’t want to have food leftover that goes to waste. I also realized that much of the reason I like to eat out when I am away is that all I really want is  a break from cooking, so pre-making food helps with this as well. If I can’t premake it,  I remind myself that it’s not a junkfest, and mentally plan ahead of time to eat as we do normally (don’t get me wrong-with occasional healthy treats, I’m not that boring company ;-).

4. Limit the sugar

Make this an event and enjoy it! Just don’t make this an everyday/every meal occurrence but instead make it a special treat e.g. a long day of sight seeing or playing on the beach.  Also don’t forget how good a fresh smoothie or some tropical fruit tastes if you find that you want to have something sweet and zesty!

5. Picnic fun

Kids love a play in the park throwing a frisky or kicking a football. Why not choose some healthy but tasty nibbles that everyone can help choose and spread out a cosy blanket

6. Drink plenty of water

Often the weather is is warmer when we go away, and keeping hydrated is even more important. Bring your drink bottles and fill them. Aim to consume a bottle a day if not more and start the day with a glass of water or herbal tea. That way you start the day hydrated rather than playing catch up all day.

7. Don’t worry too much

So you fell off the wagon, so what? The most import thing is to try and get back onto it as much as you can. Rather than getting all stressed and thinking ‘what’s the point, I might as well give up all together’ , pick yourself up for the next meal or snack.  Just try to make the best food choices you can and above all ENJOY YOURSELF!

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