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Cauliflower Rice Stir Fry

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Pulsing raw cauliflower in a food processor transforms it into a rice like dish thats perfect for adding another serving of vegetables into your meal. This recipe is also a great way to use up expiring produce, not to mention a delicious way to enjoy them. Feel free to use whatever vegetables you have on hand and any protein choices you enjoy such as chicken, beef, tofu or just extra veggies. This flavourful stir-fried dinner is simple to throw together, healthy, delicious, and your family will love it.
Cauliflower Rice Stir Fry
 
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Recipe type: dinner
Serves: 3
Ingredients
  • 2 chicken thighs, cut into small pieces
  • 1 head cauliflower (approx. 475 g), cut into florets
  • 3 tablespoons extra virgin olive oil
  • 1 head broccoli, chopped into small florets
  • 1 red capsicum, diced
  • 1 large garlic clove, minced
  • cube fresh ginger, grated
  • 1 leek, chopped finely
  • 1 teaspoon sesame oil
  • 1 tablespoon tamari
  • 1 teaspoon fresh chili
  • 1 cup raw cashews
Instructions
  1. Pulse the cauliflower in a food processor until it resembles rice. Transfer to a tea towel and gently squeeze out any moisture. When done put into a bowl.
  2. Place a pan over medium heat, add 1 tablespoon of olive oil and chicken pieces. Heat until cooked through and transfer chicken to a bowl. Keep the pan on and add 2 tablespoons olive oil. Combine the broccoli, capsicum, garlic, ginger, leek, sesame oil, tamari and fresh chili. Stir ingredients around to coat them in the sauces. Cook for 2 minutes.
  3. Add in cauliflower rice to pan, mixing ingredients thoroughly. Cover the pan with a lid, lower the
  4. heat and cook until the cauliflower rice is tender (around 5 minutes). Taste and add more tamari if needed.
  5. Add chicken back to the pan along with the cashews, mix through.
  6. Serve immediately.

J&L x

Blackberry Nice Cream

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Homemade ice cream is one of our favourite treats, especially when it’s made with fresh berries. This 2-ingredient Blackberry Nice Cream is dairy-free, vegan and sugar-free. Perfect to make everyone happy! It is one of the easiest summer no-churn ice cream recipes around and great to have during the warm months of the year. Feel free to top with chocolate, coconut and fresh fruit.

Blackberry Nice Cream
 
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Recipe type: dessert
Serves: 2
Ingredients
  • 2 frozen bananas
  • ½ cup frozen blackberries (or other frozen berry)
Instructions
  1. Place the ingredients into a food processor and blend until smooth. Pour into bowls and eat straight away.

Enjoy, J&L x

 

Chocolate Banana Thick shake

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When we were young we used to love making homemade thick shakes after school. We would use ice cream, milk and chocolate or vanilla syrup. If we tried drinking this now, we would probably have a stomach ache for days.
This chocolate banana thick shake is made using nourishing ingredients that wont leave you with a sugar rush after consuming. It is also a great way to start the day and can be made in under 5 minutes. Its so delicious, its almost on the verge of being pudding, if you do want to make it into a pudding, leave out the milk.

Chocolate Banana Thick shake
 
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Recipe type: snacks
Serves: 1
Ingredients
  • 1 frozen banana
  • 2 cups milk
  • 1 heaped teaspoon cacao powder
  • 1 avocado, peeled and pip removed
  • 2 teaspoons cacao nibs
Instructions
  1. Place banana, milk, cacao powder and avocado into a blender and process until well combined. Pour into a glass, sprinkle with cacao nibs and drink straight away.

Enjoy, J&L x

 

Nut Free Bliss Balls

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Bliss Balls are one of the easiest and nutritious snacks to make. These bliss balls are nut-free, making them perfect for people with nut allergies. Most schools are a no no for nuts which means you can send these snacks along to school as a healthy lunch box treat.
As well as being nut free, these bliss balls are also gluten, dairy and refined sugar free. I have used dates, cacao, orange rind and vanilla to sweeten them.

Nut Free Bliss Balls
 
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Recipe type: snacks
Ingredients
  • 1 cup of dates, pitted and soaked in warm water for 30 minutes
  • 1 ¼ cup desiccated coconut
  • 2 teaspoons cacao powder
  • ¼ cup cacao nibs
  • 2 tablespoons coconut oil, melted
  • Juice and rind of 2 oranges
  • 1 tablespoon vanilla extract
Instructions
  1. Place dates, 1 cup desiccated coconut, cacao powder, cacao nibs, coconut oil, orange juice, orange rind and vanilla into a blender or food processor and process until the ingredients are well combined.
  2. If the mixture is too dry add water to ensure all the ingredients blend well.
  3. Roll into balls and sprinkle with the remaining desiccated coconut. Freeze for an hour before serving.
  4. Store in an airtight container in the freezer.

Enjoy, J&L x

Chocolate Chip Ice Cream

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For those of you that love ice cream but cant enjoy dairy versions, here is a a recipe to satisfy your ice cream cravings. This chocolate chip ice cream uses frozen bananas as its base, creating a smooth and creamy texture of regular ice cream, without the dairy and refined sugar.

Chocolate Chip Ice Cream
 
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Recipe type: snacks
Serves: 2
Ingredients
  • 2 frozen bananas
  • 1 heaped tsp cacao powder
  • ¼ cup cacao nibs
Instructions
  1. Place the banana and cacao powder into a food processor and blend until smooth. Sprinkle with cacao nibs and pour into bowls and eat straight away.

Enjoy, J&L x

Nut Free Bliss Balls

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Bliss Balls are one of the easiest and nutritious snacks to make. These bliss balls are nut-free, making them perfect for people with nut allergies. Most schools are a no no for nuts which means you can send these snacks along to school as a healthy lunch box treat.
As well as being nut free, these bliss balls are also gluten, dairy and refined sugar free. I have used dates, cacao, orange rind and vanilla to sweeten them.

Nut Free Bliss Balls
 
Prep time
Total time
 
Recipe type: snacks
Ingredients
  • 1 cup of dates, pitted and soaked in warm water for 30 minutes
  • 1 ¼ cup desiccated coconut
  • 2 teaspoons cacao powder
  • ¼ cup cacao nibs
  • 2 tablespoons coconut oil, melted
  • Rind of 2 oranges
  • Juice of 1 orange
  • 1 tablespoon vanilla extract
Instructions
  1. Place dates, 1 cup desiccated coconut, cacao powder, cacao nibs, coconut oil, orange juice, orange rind and vanilla into a blender or food processor and process until the ingredients are well combined.
  2. If the mixture is too dry add water to ensure all the ingredients blend well.
  3. Roll into balls and sprinkle with the remaining desiccated coconut. Freeze for an hour before serving.
  4. Store in an airtight container in the freezer.

Enjoy, J&L x

Creamy Avocado Pudding

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With Avocado season just around the corner, I thought I would share my favourite way to enjoy this versatile fruit, in a dessert. This fruit is usually enjoyed alongside eggs or in savoury meals but it tastes even better when made into a sweet meal.
Subbing avocado into desserts packs in extra health benefits and gives it a creamy texture. Avocados are high in good quality fat, fibre, they contain over 20 vitamins and minerals and have more potassium than bananas.

Chocolate avocado pudding is a healthy, creamy, decadent dessert made with avocados, maple syrup and raw cacao powder. This recipe took me 3 minutes to make and uses only 3 ingredients. I topped mine with blueberries, pomegranate, coconut chips and pistachio nuts. Other toppings that can be used include fresh fruit, coconut cream, cinnamon, cacao nibs and nuts and seeds. This recipe can be eaten as a dessert, snack or even at breakfast time when spread on some seeded bread with banana.

For more great avocado recipes, tips and serving suggestions follow 5+ A Day on Facebook, Instagram and Twitter.

What are your favourite ways to enjoy avocado? Lx

Creamy Avocado Pudding
 
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Recipe type: dessert
Serves: 4
Ingredients
  • Flesh of 3 avocados
  • 5 tablespoons maple syrup
  • 4 tablespoons cacao or cocoa powder
Instructions
  1. Add all the ingredients into a food processor and blend until well combined.
  2. Serve pudding into 4 bowls and sprinkle with your choice of toppings.
  3. Pudding can be kept in the fridge for up to 3 days.

 

Belly Oils I’m using for Pregnancy

During pregnancy your body goes through some huge changes such as a growing belly, weight gain and fluctuating hormones that can often leave the skin feeling dry and itchy. When this happens, it is common for stretch marks to appear. Although there is often no way of avoiding them no matter how much oil you rub on your belly, it is important to keep your skin nourished and hydrated.

Did you know that 80% of what we apply to our skin is absorbed directly into our blood stream? When you are pregnant the chemicals that are absorbed into the bloodstream are crossed over to the placenta. This is why it is so important to be using products that do not contain chemicals such as petroleum (yes, some actually contain this horrible ingredient). When I looked at some of the pregnancy oils on the market I was shocked at the amount of chemicals some of them contain.

After my shower every evening, I like to apply the belly oil when my skin is still warm and damp. It can be used on other growing areas that are prone to stretch marks such as thighs and breasts. Belly oil is also great to use on any sore and achey areas of your body such as your feet or legs as it works the same way a massage oil does.

Below, I have listed my favourite oils that are on the market.

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Linden Leaves In love again body oil
A New Zealand made product that is not tested on animals and is 100% natural and organic. This oil contains Rosehip, Avocado, Almond and Apricot Kernal Oils and the bottle contains real Tamarillo and Strawberry.

Verite Spa Pregnancy & Stretchmarks Nourishing Belly Oil
This pregnancy & stretchmark oil contains Rosehip, Argan and Hemp Oil. It is 100% natural and all the products are made in New Zealand. It also contains essential oils so it smells amazing! All products are vegan and not tested on animals.

Trilogy Rose Hip Oil
This oil contains 100% rosehip which makes it high in essential fatty acids (omega, 3 & 6). Rosehip is known to help reduce the appearance of stretch marks, scars, wrinkles and helps to hydrate dry skin.

Snowberry Renew Body Oil
This product contains Macadamia, Pumpkin, Sunflower, Sweet Almond and Rosehip Oil. It also contains Harakeke seed oil, which is high in phytosterols, these help to regulate healthy skin cell rejuvenation and repair.

Skinfood Organic Rosehip Oil
Skinfood Rosehip Oil is 100% organic and contains Rosehip and Sweet Orange Oil. The sweet orange oil leaves you smelling fresh and leaves you feeling uplifted. It is non-greasy. Skinfood have recently released Little Skinfood, this is range of products for Mother’s, Babies and Toddlers.

Absolute Essential Maternity Stretchmark Oil
This product contains Avocado, Calendula, Almond, Lavender, Evening Primrose, Apricot Kernal, Jojoba and Mandarin Oil. It is one of the best smelling oils and all the ingredients help to feed the skin and support skin elasticity. Absolute Essential have a range of oils specifically for Mother and Child.

All of these oils listed are made from the most natural and highest quality ingredients. I like to use oils over creams as they have less ingredients which usually means less nasties. Oils are also more absorbent.

L x

Kiwifruit Pops

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Kiwifruit Pops are a fun and delicious way to enjoy fruit. Ideal for kids parties! New Zealand Kiwifruit season is from April through to January, meaning they are abundant and well priced. Kiwifruits are rich in vitamin C, which is what we need more of during Winter to keep away those cold and flu’s. Kiwifruits are high in fibre, anti oxidants, vitamin A, E and K.

Make a batch of these pops and keep them in your fridge to have as a snack or dessert. They are dairy free, vegan and low in sugar.

More ideas to help you enjoy kiwifruit this season:

  • Added to green salads
  • Blended into a smoothie
  • Served with strawberries, apple and orange and made into a fruit salad topped with yogurt
  • Eaten as is. You can enjoy kiwifruits with the skin on as it is full of nutrients and fibre. The peach like fuzz can be rubbed off before eating
  • Made into a chunky chutney that can be served with chicken or fish
  • Placed on top of cakes and tarts

Check out the Purefresh Organics Facebook page for more kiwifruit recipes.

Kiwifruit Pops
 
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Recipe type: Dessert
Serves: 12
Ingredients
  • 4 kiwifruits, washed, peeled and cut into thick slices
  • ½ cup dark chocolate, melted (I used Whittakers 80% dark chocolate which is dairy free)
  • Kebab sticks
  • Baking paper
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  • Toppings
  • Shredded coconut
  • Pumpkin seeds
  • Nut Mix
  • Goji Berries
  • Cacao Nibs
  • Buckwheat Groats
  • Chia Seeds
Instructions
  1. Line a chopping board with baking paper. Insert kebab sticks in the middle of kiwifruit slices.
  2. Dip each slice of kiwifruit into melted chocolate, place back onto baking paper and sprinkle topping over.
  3. Place board into the freezer for 30 minutes to allow chocolate to set before serving.
  4. Keep Kiwifruit Pops in the fridge to retain freshness.

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Winter Supplements

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It’s official, Winter is here, which means coughs and colds are rampant, sick leave numbers are higher and doctors waiting rooms are full.  As the temperature drops we spend more time inside, daylight is shorter, our bodies are covered in layers meaning any sun we are exposed to is not absorbed and exercise may take a back seat because getting out of bed when it’s freezing is no fun – all of these factors can lead to a higher risk of catching a cold. No one likes being sick, it’s the pits; Your nose runs, coughing, sore throat, fever, no appetite and depending on how sever it is you can get delirious! As a child I would spend days and days off school with chest infections and during my early adult years I would get sick every single winter.  As I started exploring food and supplements I now make sure when the cold snap hits to have vitamins and minerals on hand to supplement my diet and provide me with extra nutrients.

There are certain winter supplements we can take that are more essential than others.  Lots of herbal and nutritional options you have at your disposal, but what ones are right for you? It is advisable to approach winter supplement taking from a prevention standpoint.  You want to stop yourself from getting sick in the first place.  Not try to attack your flu once it has crept up on you.  Getting good sleep, exercise, staying hydrated (especially if you get sick) and nutrition are also important factors when thinking about how you can stay well this Winter.  Taking supplements alone while still eating processed junk every day is not going to help your cause.

Remember, the immune system is precisely that — a system, not a single entity. To function well, it requires balance and harmony.

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I take a mixture of vitamins, minerals and herbs.  Here is a round-up of what is in my medicine cabinet.

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BioBalance Lipsomal Vitamin C
A vitamin that we should be taking year round is Vitamin C.  It helps to reduce inflammation and stimulate the immune system, it has antioxidant effects which helps protect against free radical damage, pollutants and toxins.  It is easy to obtain Vitamin C through the diet, however, I like to supplement year round and double dose during Winter to ensure my insides are fighting fit.  Readily absorbed by the small intestine, Liposomal Vitamin C is the most effective preparation to deliver Vitamin C to the body at 1000mg per serving.  Mix with water or add into a smoothie.  It is free from Soy, GMO’s, gluten, lactose, fillers, binders, and artificial sweeteners (something to look out for if you are taking supplements in liquid form). $44.95 | More info

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Lifestream Natural Vitamin C
 This Lifestream Vitamin C is made from Certified Organic Acerola Berry – that’s right, no synthetic vitamins in this pot of gold.  Your body will recognise the acerola berry as food and it will be absorbed quicker.  1 serving is 340 mg so you may want to double dose during the colder months and take 1x serve in the morning and 1 at night.  *this no longer comes in powder form, it is now in capsules. NZD $44.60 | More info 

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BioCeuticals Ultra Potent-C Chewables
If you are not able to get your little ones to take capsules or liquid supplements or if you do not like them yourself you may want to give these a try. Super high dosage of 1000mg per serving and they taste delicious! BioCeuticals is a practitioner only brand that you will be able to find in a local health food store.  Due to the travel I do I love this product as it is easy to take away  with me and is a product you can have at work sitting on your desk.  More info

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Comvita Olive Leaf Extract
Olive Leaf extract is traditionally used in Western Herbal Medicine to relieve symptoms of coughs, colds and flu.  It can help support the immune system and promote general wellness.  Liquid or capsules, you take your pick.  This particular brand of Olive Leaf is grown and then processed in Australia and are priced really well.  Comvita also make products for children! More info

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BioCeuticals D3 Drops
There are two types of commercially available Vitamin D: D2 and D3. The latter is the better type, as it is exactly the same as what our bodies produce when in contact with sunlight which is why BioCeuticals is my go to Vitamin D supplement.  Worldwide, an estimated 1 billion people have inadequate levels of vitamin D in their blood, and deficiencies can be found in all ethnicities and age groups! The immune system defends the body from foreign, invading organisms, promoting protective immunity while maintaining tolerance to self.  Deficiency in vitamin D is associated with increased autoimmunity as well as an increased susceptibility to infection. There have been multiple cross-sectional studies associating lower levels of vitamin D with increased infection. One report studied almost 19,000 subjects between 1988 and 1994. Individuals with lower vitamin D levels (<30 ng/ml) were more likely to self-report a recent upper respiratory tract infection than those with sufficient levels, even after adjusting for variables including season, age, gender, body mass and race.  Few foods are naturally rich in vitamin D so you can see why it can be important to supplement during Winter.  AUD $34.99 | More info 

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Herbs of Gold Ultra Zinc
Zinc is known to play a central role in the immune system, and zinc-deficient persons experience increased susceptibility to a variety of pathogens which is what you want to avoid.  Zinc is also responsible for the production of superoxide dismutase (SOD), which plays an important role in protecting our bodies from free radical damage.  Zinc is a cofactor in more than 300 enzymes influencing various organ functions having a secondary effect on the immune system so you can see how important this mineral is.  I love this brand as it is high strength and organically bound .AUD $25.95 | More info

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BioBalance Herbal Chest Care
Herbal Chest Care is a formulation of 5 herbs traditionally used to support chest and lung health.  I love love love BioBalance products as they are formulated in NZ and the company are extremely passionate about the products they produce.  Each 10ml Serve Provides: Lavender 0.3ml, Thyme (organic) 0.3ml, Ginger (organic) 0.25ml, Horseradish 0.2ml, Cayenne 0.042ml  – all herbs that are indicated for respiratory conditions affecting the lungs and bronchial system.  This product is safe to use on children and when mixed with a tiny bit of apple juice and water it is a lot more palatable.  NZD $22.70 | More info 

That is my Winter Wellness medicine cabinet overview – what products do you find work to prevent and combat colds? 

Julia x

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