National Pain Week – Food as Medicine

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Article by Megan from Too Tasty to Throw.

Given this week is National Pain Week for Chronic Pain and other illnesses, we thought it would be a good opportunity to show some love to those of you suffering chronic pain and have a look at how using the ‘whole’ of your fruit and vegetables to reduce waste can help relieve symptoms….

Welcome the humble lemon peel. Costing just under $1 and easy to pop in your bag and carry around with you, its benefits are under appreciated. Indeed, the health rewards from drinking its insides (lemon juice) to help fight colds and flu and also to detoxify the system are well known. But did you know that the peel has up to 10 times more vitamins and minerals than the juice itself? It is rich in calcium, vitamin C, vitamin A, beta carotene, folate, magnesium, potassium, pectin and fibre, that help your body to repair and heal and also they help relieve chronic pain. To elaborate, benefits include:

  • Fighting joint pain – Lemon peel is rich in vitamin C , with more than twice as much as the juice itself. Vitamin C has a healing action within the body and helps in the formation of protein that is important for the formation of ligaments, tendons and skin and to fight joint pain.
  • Relieving and repairing pain felt from injuries – Vitamin C present in bones repairs the damaged cartilages that connect bones and also help to heal wounds and relieve pain due to injury. Lemon peel keeps your bones, cartilages and even teeth in good health.
  • Fighting pain from a weakened immune system – Vitamin C in lemon peel also helps relieve the pain of sore throats and cold / flu and to boost immunity.
  • Reducing and preventing pain from various bone conditions – The high amount of vitamin c and calcium in lemon peels helps prevent and reduce pain from osteoporosis, rheumatoid arthritis, inflammatory polyarthritis and other bone conditions.
  • Fighting cancer and eradicating toxins – Lemon peels help eradicate toxic elements in the body, helping fight the pain felt from cancer by assisting in eradicating from the body carcinogenic elements and curbing the division of cancerous cells. Lemon peels consist of components known as salvestrol Q40 and limonene, which are known to fight against cancerous cells in the body. Also, the flavenoids in the peel are effective when curbing the division of cancerous cells
  • Minimising pain felt from high blood pressure, heart disease and diabetic heart disease – digesting lemon peels helps lower the LDL cholesterol through its polyphenol flavonoids and Vitamin C / P help clear blood vessels.

So, if we know the benefits to relieve pain, how do we go about using the peel? Well, it is easier than it might first seem. Simply freeze a lemon whole and grate over your meals, in your drinks and on your soups / stews for a zesty flavour and some awesome pain relief / other benefits as above. You can also dry the peel and add it to your meat marinades.

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Also, for some inspiration, try the recipes below:

Lemon Peel Joint Pain Recipe:

  1. Extra Virgin Olive Oil
  2. 2 large lemons
  3. Eucalyptus leaves
  4. A jar with lid
  5. Clean gauze

Place the peel in a jar with the eucalyptus oil and add enough oil to cover. Close the jar tightly and leave the mixture to sit for two weeks. After this time, add some of the remedy to some gauze and apply to the painful area – ideally overnight so it can soak in. You should experience benefits almost immediately.

Lemon Peel Tea Recipe:

  1. 1 litre of water
  2. 2 lemon peels and the juice

Bring lemon peel and water to the boil for 15 minutes. Then take from heat and add the juice and potentially some honey to taste. Great for pain relief in leg and arm joints.

Lemon Peel Marinade Recipe:

  1. Zest and juice of half a lemon
  2. 1/4 cup soy sauce
  3. 1/4 cup oil
  4. 2 onions
  5. 2 garlic cloves
  6. 1 inch ginger
  7. 2 tbsp honey

Whisk ingredients together until honey is dissolved. Marinate your meat in it for up to 5 hours.

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Tangy Lemon Tart Recipe by My Wholefood Romance

Lemon Tarts My WHolefood Romance
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If you loved Meg from My Whole Food Romance’s Salted Caramel Smoothie we posted on our blog, you’re going to LOVE this wholefood Tangy Lemon Tart.

So, I have all of these lemons at the moment. Thanks to my Dad’s burgeoning tree, I am lucky enough to get the odd delivery of a GIANT bag of lemons. Luckily, I love lemons. Not only for their taste, but their health benefits and pure versatility.

Lemons are super high in vitamin C. This is wonderful for our antioxidant status and immunity in particular. Lemons are also alkalising to the body, creating a supportive environment for good bacteria – tick. But my favourite thing about the humble lemon, is their effect on digestion. Because of their bitterness, lemons encourage the release of digestive juices and the production of bile from the liver, making them an extremely inexpensive and accessible tonic for your health. They are also a fantastic addition to salad dressings, increasing the absorption of iron from those leafy greens that you are eating.

There is some concern that the acid in lemons have potential to corrode tooth enamel. If you are eating lemon with a meal, this is not going to be too much of a problem, as the saliva produced while eating helps to neutralise the acid. If however you plan to drink lemon water, you may like to either use a straw, or rinse your mouth out with water afterwards to prevent any potential problems. From the research that I have read, it is excessive use that seems to be an issue, and the odd lemon water when you feel like you need a little digestive support shouldn’t present an issue.

Needless to say I have embarked on a lemon cooking frenzy this last week. First up was this FANTASTIC lemon vanilla granola, which I posted along with the recipe on my Instagram and Facebook accounts just recently.

lemon vanilla granola

Next were these beautiful little chewy lemon tarts. I’m so in love with them! The are lovely and tangy, which is just how I like them, and have a chewy base with the occasional surprise crunch from the buckwheat. The filling was inspired by the wonderful David and Luise from Green Kitchen Stories.

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Tangy Lemon Tarts Ingredients:

Gluten Free, can be lactose free

FOR THE BASE:

  • 1 cup nuts (I used cashews and almonds – use sunflower seeds if nut free)
  • 1 cup desiccated coconut
  • 2 tbs maple syrup or rice malt syrup
  • 1/3 cup buckwheat (I used Loving Earth Activated Buckwheat, if you can’t find it or don’t want to make your own, feel free to substitute with sunflower seeds, or a seed of your choice)
  • 1 cup medjool or soft dates, pitted
  • 2 tsp lemon zest
  • A pinch of sea saltMETHOD:

Blitz the nuts and coconut in a food processor until fine. Add all other ingredients and blitz to combine.

Press into  mini muffin or cupcake tins lined with baking paper, or make one large tart by pressing into a lined spring form tin. Set aside.

FOR THE FILLING:

  • 70g unsalted butter (or ghee if lactose free)
  • 1 cup coconut milk, full fat
  • 1/3 cup milk of your choice (rice, oat, nut, etc)
  • 1/2 cup lemon juice (about 2 lemons)
  • 1/2 tbs tightly packed lemon zest (from approx 2 lemons)
  • 1 vanilla pod, sliced lengthways and scraped
  • Just under 1/2 cup of maple syrup or brown rice syrup
  • 1 free range egg plus two yolks
  • 4 tbs cornflour (cornstarch)METHOD:

A pinch of turmeric (optional) for added colour, although you will notice that you probably won’t need this if you’re using organic eggs – they are gorgeous!

Heat the butter, coconut milk, milk, lemon juice and zest, maple syrup and vanilla pod & seeds in a saucepan over medium heat. Once it has just started to bubble, turn the heat down to a low simmer and cook, stirring frequently for around 5 minutes. Set aside to cool – I pop mine in the fridge to hurry it up!

Whist together the egg, egg yolks and cornflour using a hand held whist, or electric beaters if you like, but they won’t give you the same awesome arm work out. Whisk for a good couple of minutes.

Once the lemon mixture is just cool / room temperature, pour it into the egg mixture, whisking while you do this.

Pour the mix over the base/s, and pop into the oven at 175C / 347F for 20 – 25 minutes, or until the filling is just set in the middle.

Remove from the oven and allow to cool before removing form their tins – they will firm up once cool.

Make a cup of tea and enjoy! xxx

Lemon Tarts My WHolefood Romance

About Meg Thomspson from My Wholefood Romance:

Meg Thompson is a naturopath, holistic nutritionist, and real food devotee. My Wholefood Romance is a cozy little online space to inspire others to step into the beautiful world of wholefoods and hang out.

Meg takes great care to gain a thorough understanding of her patients’ needs, background and vision for their own health and uses her knowledge, empathy and encouragement to guide her patients to their optimal state of wellness! She practices what she preaches, and in this way hopes to inspire her patients to do the same.

Meg has a special interest in women’s and children’s health, as well as digestive disorders and detoxification. She places emphasis on educating and inspiring patients to be able to manage their own health in the long term.

Creating amazing, delicious, and healthy recipes is a great passion of Meg’s, and she loves working with clients or businesses to produce recipes, menus, and meal plans that come with a glowing resume showcasing the beauty of wholefoods and their nutritional talents.

about_meg2You can find Meg at:

Website: www.mywholefoodromance.com
Facebook: www.facebook.com/mywholefoodromance
Instagram: www.instagram.com
Pinterest: www.pinterest.com/megwholefood

Nourishing Antioxidant Fudge by My Wholefood Romance

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Leading up to Christmas this is such a perfect little holiday treat that is not only delicious and slightly naughty but also ridiculously good for you. Another wonderful creation by Meg Thompson from My Wholefood Romance…

Another chocolate treat for you today, bringing with it some nourishment, balance, and deliciousness as always! Actually, this fudge is almost a little too delicious. The great thing about eating whole and real food is that delicious and nutritious don’t have to live at opposite ends of the street – in this case they are BFFs.

This gooey chocolate fudge is packed with antioxidants, firstly from the gorgeous raw cacao, and secondly with the addition of the maqui powder. You can very easily use acai berry if you prefer, or just leave it out if you don’t have it. It also happens to be loaded with the goodness of coconut oil, so add immune boosting and body nourishing to the list. Round out with some mineral rich protein from the nuts, seeds and spirulina (if using), and you have a delightfully decadent but guilt-free treat – just in time for Easter. The only down side is that is does not travel well, in that it will become soft and start to melt when it has been out of the fridge for a while. This hasn’t been a problem for us as it disappears way too quickly!

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Nourishing Antioxidant Fudge Ingredients:

Gluten-free, dairy-free and refined sugar-free

  • ¼ cup almonds
  • 2 tbs sunflower seeds
  • 2 tbs pepitas
  • 1 tbs chia seeds
  • ½ cup desiccated coconut
  • ¼ cup plus 2 tablespoons raw cacao (or ½ cacao, ½ carob powder)
  • ½ cup coconut oil
  • ½ cup rice bran syrup (or rice malt syrup)
  • 1 tbs maqui powder
  • ¼ – ½ tsp spirulina (optional)
  • Freeze dried raspberries, cacao nibs, any other nuts and seeds for garnishMETHOD:

Blitz the almonds in a food processor, then add the sunflower seeds and pepitas and blitz again to break them down a little. Add all the other ingredients and process to combine.

If you don’t have a food processor, blitz up the nuts and seeds in a blender, or crush in a mortar and pestle, and then add together with all other ingredients to a large bowl and stir to combine.

Transfer the mix into a lined shallow dish, pressing down to make it firm and flat. Sprinkle with some crushed freeze dried raspberries, or any other topping you like, and press gently into the mix.

Pop into the fridge to set for around 2 hours, or longer if needed.

Slice into pieces, or wrap individually if you like, and enjoy! (Store airtight in the fridge)

All ingredients are available from an aboutlife near you!

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About Meg Thompson from My Wholefood Romance:

Meg Thompson is a naturopath, holistic nutritionist, and real food devotee. My Wholefood Romance is a cozy little online space to inspire others to step into the beautiful world of wholefoods and hang out.

Meg takes great care to gain a thorough understanding of her patients’ needs, background and vision for their own health and uses her knowledge, empathy and encouragement to guide her patients to their optimal state of wellness! She practices what she preaches, and in this way hopes to inspire her patients to do the same.

Meg has a special interest in women’s and children’s health, as well as digestive disorders and detoxification. She places emphasis on educating and inspiring patients to be able to manage their own health in the long term.

Creating amazing, delicious, and healthy recipes is a great passion of Meg’s, and she loves working with clients or businesses to produce recipes, menus, and meal plans that come with a glowing resume showcasing the beauty of wholefoods and their nutritional talents.

about_meg2You can find Meg at:

Website: www.mywholefoodromance.com
Facebook: www.facebook.com/mywholefoodromance
Instagram: www.instagram.com
Pinterest: www.pinterest.com/megwholefood

‘Low Lactose’ Cheeses at aboutlife

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There’s a good chance you know of someone in your life that is lactose intolerent.

But what exactly IS lactose and a lactose intolerance?

Simply put, lactose is a natural sugar found in milk and milk products and a lactose intolerance is the result of your body’s inability to breakdown and absorb lactose.

The good news is the longer a cheese is aged, the less lactose it contains.  So, even if you’re sensitive to dairy products as a result of lactose intolerance, that doesn’t mean you have to avoid cheese.

At aboutlife we have a range of delicious ‘Low Lactose’ cheeses made by artisan cheese makers in Northern Italy.  They are suitable for people who are lactose intolerant as well as those with sensitivities to lactose.

Apart from our traditional Italian parmagiano reggiano and grana padano why not choose one of the following cheeses from our artisan cheese counter the next time you’re in-store?

cheeze

Alta Badia

A flavourful Italian mountain cheese with a full strong flavour and firm texture.

Dolomiten

Made from the milk of cow’s in the Pusteria Valley of Italy. A soft textured cheese with a full flavour and a dash of sweetness.

Stelvio DOP Stilfser

A wonderfully aromatic flavour with soft, smooth consistency.

All these cheeses contain less than 0.1 grams of lactose. Which means that if you’ve got a lactose intolerence you may just be able to enjoy cheese again! The good thing is you don’t have to be lactose intolerant to enjoy these cheeses too.

Cheese to your Health!

Coconut Yoghurt & Berries Smoothie Recipe

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coconut yoghurt recipe

Feel free to save this picture and share it on your Social Media page or blog!

Looking for a simple breakfast or snack idea that can be whipped up in minutes AND can be taken on the go?

Look no further than our Berries & Coconut Yoghurt Smoothie.

It’s dairy free, gluten free, processed sugar free, paleo & vegan friendly and just divine!

Berries & Coconut Yoghurt Smoothie Recipe:

Ingredients:

  • 2 Cups Mixed Berries of Choice
  • 1 Cup aboutlife Coconut Yoghurt
  • 1 Cup Coconut Water

Method:

Throw everything in your blender, and blend for 20 seconds to 1 minute. The longer you blend, the smoother it will be!

Optional Boosters:

  • Add a scoop of your favourite Protein to rebuild muscle, and fill you up
  • 1-2 teaspoons of Coconut Nectar or Raw Honey for sweetness
  • Chia Seeds for energy and good fats
  • Tablespoon of Superfood Powder of your choice for an extra boost of superfood nutrition

aboutlife coconut yoghurt

p.s. did you know that we now have our very own Coconut Yoghurt range?

It’s a delicious, dairy free alternative that is creamier than you could imagine!

Our aboutlife Coconut Yoghurt comes in 3 flavours: Original, Vanilla & Mixed Berry. Pictured is a Coco Brekky in a Jar – layers of Coconut Yoghurt & our Coconut Granola (Paleo & Grain Free).

It’s available at all stores – and it is VERY popular!

Raw Carrot Cake with Cashew Cream by The Fit Foodie

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Raw, Dairy Free, Gluten Free, Refined Sugar Free, Vegetarian with Vegan Option (contains honey)

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This week’s guest blog post is by Sally O”Neil – the Fit Foodie. This Raw Cake is not just a feast for the eyes, but is loaded full good-for-you ingredients that will nourish your tum!

Deliciously sweet (but secretly packed with veggies) this is perfect for any special occasion.

It does take a little preparation time, but believe me – this one is well worth the wait.

SERVES:
 2

INGREDIENTS:

CAKE:
  • 200g carrot, chopped
  • 35g pecans
  • 1 cup gluten-free oats
  • 5 tablespoons unsweetened shredded coconut
  • 1 teaspoon cinnamon
  • ½ teaspoon nutmeg
  • 2 teaspoons ground orange peel (optional)
  • 10 dates, pitted and soaked
  • 1 teaspoon pure vanilla extract
ICING:
  • 50g creamed coconut, warmed
  • 3 tbsp cashews
  • 1 tsp Natvia (granulated stevia) or raw honey
GARNISH:
  • Bee pollen
  • Crushed pecans
  • Dried orange peel
  • Dried lavender
  • Lime zest

METHOD:

  1. In a food processor or blender, pulse oats to a fine flour. Add remaining cake ingredients and process until smooth.
  2. Meanwhile, make the icing by processing cashews and stevia to a fine flour. Add liquid creamed coconut and blend until well combined.
  3. In a small food stacker or cake tin, spoon in half the cake mixture, top with half the icing mixture, and freeze for 30 minutes.
  4. Remove from freezer, add remaining cake mixture and freeze again for 3-4 hours. 
 Remove cake from tin, top with additional icing and decorate as desired.
  5. Allow to thaw at room temperature for 30 minus before slicing and serving.

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About The Fit Foodie:

The Fit Foodie, otherwise known as Sally O’Neil, is on a mission to prove that healthy and nutritious doesn’t have to be boring – and that even while staying in shape you can have your cake and eat it too. Moving to Sydney from the UK in 2011, it wasn’t long before the pressure of Bondi life had Sally “reviewing [her] bikini body” and making changes to her diet. “But in my attempt to ditch the apple crumbles and focus on nutrition, I was subjected to a lot of plain low-calorie food,” she says. “After a few months I learnt one thing: life is better with chocolate. And apple crumble. So my experimenting began and The Fit Foodie was born.”

BioFitFoodie

You can find Sally at:

Website: www.the-fit-foodie.com
Facebook: www.facebook/thefitfoodieblog
Instagram: www.instagram/thefitfoodieblog
Twitter: www.twitter.com/the_fit_foodie
Pinterest: www.pinterest.com/fitfoodieblog

Ingredients are available from an aboutlife store near you!

Green Pina Colada Mocktail Smoothie Recipe by The Whole Food Dude

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Want a delicious Mocktail that not only tastes good but alkalizes, hydrates, fills you up and heals your body at the same time?
Today’s Recipe is by Rory Bland, The Whole Food Dude.
This gorgeous Green Pina Colada Green Smoothie is fantastic to serve at parties if you want to provide an alcohol free alternative to the popular cocktail.
It’s Dairy Free, Gluten Free, Raw, Refined Sugar Free, Alcohol Free, Paleo & Vegan Friendly AND tastes delish.
Ingredients:Green Pina Colda Smoothie
  • 1-2 Cups Pineapple
  • 1-2 Bananas
  • 200g Coconut meat or Coconut Yoghurt (CO YO!)
  • 1-2 cups Coconut Water
  • 2 BIG handfuls green of your Choice (Spinach, Mixed Leafy Greens or Lemon Sorrel work best)
  • 1 tbs super greens of your choice (my fave is Superfoods by MicrOrganics Green Nutritionals)
  • 1-2 tbs MicrOrganics Vanuatu Coconut Oil
  • 1 scoop Amazonia RAW Vanilla Protein (Optional)

Chuck it in your High Speed Blender and BAM!

Serve in fancy glasses at parties to impress guests 😉

Cheers to your Health!

Rory Bland
AKA The Whole Food Dude

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About The Whole Food Dude:

“Rory Bland a.k.a “The Whole Food Dude” is an informative and hilarious health & wellness speaker, here to put the FUN back into Nutrition and share the message of conscious living, laughter and real good, real food! Rory has overcome a whole heap of health problems including depression, acne, asthma, fatigue, lack of purpose in life and severe video game addictions. He also went through a stage of partying heaps, and was in a death metal band. After an anxiety attack he decided to stay at a Yoga Retreat to get away from everything and start afresh. Now 5 years later, Rory is a die hard foodie, a yogi, a juicing junkie, a YouTuber, speaker, author and pretty much on fire in life. Transformation couldn’t be more possible!! Rory’s unique, fresh and funky approach to wellness will have you laughing and leaving touched and inspired to take positive actions for your health.”

The Whole Food Dude

You can find Rory at:

Website: www.thewholefooddude.com
Facebook: www.facebook.com/thewholefooddude
Instagram: www.instagram.com/thewholefooddude
YouTube: www.youtube.com/thewholefooddude