Self saucing chocolate pudding you can feel good about … well, at least not so guilty ….

It is my belief that the desire for pudding comes in direct correlation with the decrease in temperature. The days have gone from 44 to 24 degrees here so it’s time to let you in on a pudding recipe that ticks all the boxes – delicious, warm, gooey and chocolatey with a luscious sauce that forms magically under the cake. It also happens to be reduced in sugar, easily adapted to be gluten free or vegan and has the benefits of maca, cacao, flax and almond meal.

Saucy chocolate pudding 

* see below for details of products that can make things less complicated 🙂

1/4 cup sugar
1/2 cup gluten free flour (you could also use wheat, spelt or coconut flour here)
1/2 cup almond meal     *
2 heaped tablespoons of flax meal      *
4 tablespoons cacao powder (you can use cocoa powder here)     *
4 tablespoons maca powder      *
2 teaspoons baking powder
1/2 teaspoon salt
2 teaspoons vanilla
2 eggs (or 1/2 cup apple sauce)
1/2 cup unsweetened almond milk (or your milk of choice)

Sauce ingredients
1/4 cup brown sugar
3 tablespoons white or coconut sugar
1/4 cup cocoa powder
1 1/3 cups boiling water

Preheat oven to 180 degrees. Grease a 20x20cm baking dish.

Mix together sugar, flour, almond meal, flax meal, cacao, maca, baking powder and salt.
Add eggs (or apple sauce), vanilla and milk and stir until combined.
Pour into baking dish and smooth surface with the back of a spoon or spatula.

For the sauce mix together sugars and cocoa powder and sprinkle over cake batter. Gently pour the boiling water over the top – it will look weird, don’t worry it will all come together beautifully.

Bake for 30mins.

* To make things easier I buy Power Super Foods Maca and Cacao Smoothie blend from the local health food/organic store. You can use this in baking, smoothies, to make hot chocolate as well as replacing the maca and cacao powders above with the equivalent amount of this product.

*this flax and almond baking meal is available in the health food aisle of supermarkets and is a healthy and more cost effective way to include flax and almond meals into your baking. You can replace the flax and almond meal above with equivalent amount of this blend.

Saving the earth one sandwich wrapper at a time … DIY beeswax food wrappers

 

Do you hate single use plastics ? Things like take away food containers, cups, shopping bags, cling wrap – all of the plastic that has ever been made – is still here on the earth making a mess of things.

So what can you do ?  Bring your own cups and containers when you go out, remember your reusable shopping bags and MAKE SOME BEES WAX FOOD WRAPPERS !

You may have seen these for sale but been put off by the price  – about $35 for six –  so why not make some yourself for about $8 in bees wax and fabric ?

This is a really simple thing to do. It’s fun, easy, means you can do away with cling wrap and will make you feel like an eco warrior !

INSTRUCTIONS

What you’ll need to make four 20x20cm and two 40x40cm wrappers

40 cm of 100% cotton fabric   (150cm wide)
50 – 60gm food grade bees wax
Cheese grater
A couple of teaspoons of coconut oil
Non stick baking paper
Iron
Pinking shears or sewing machine

1. Cut your fabric to the desired sizes. I made mine in the sizes detailed above.
Use pinking shears to trim edges or use sewing machine to hem to avoid fraying.
If you’re feeling particularly cruisy you can just use the cut fabric and risk a few loose threads.

2. Grate beeswax with cheese grater.

3. Place a piece of baking paper on ironing board, sprinkle with grated beeswax and dot with a small amount of coconut oil (about 1/4 tsp for the small wraps). Cover with another piece of baking paper and use iron to melt wax and oil so that it soaks through the fabric making sure that all fabric is covered.You can sprinkle a little extra beeswax onto areas not fully covered and repeat the ironing process.

4. Once you’re happy with your wrap lift off top layer of paper, peel away from bottom paper and place on cake rack to cool completely. Be careful – it will be hot.

To clean after use simply wipe with a warm cloth. After a few months you may need to lightly re-wax your wrappers. You can do this by repeating the above steps with a more sparing amount of beeswax.

 

 

Protein powders and how to chose the right one for you …

 

There are so many protein powders on the market making all sorts of claims.
Weight loss. Muscle gains. Improved stamina. The list goes on. So how do you know which is the best product for you ?

What’s important is to know how much protein you need, how much you can safely digest and what form of protein powder works best for your body.

When choosing a protein powder consider the following :

Look for a quality product. You usually do get what you pay for. Those super cheap supermarket powders are often filled with artificial sweeteners, flavours, additives and colours. All of which reduce the amount of quality protein in your powder and are things we all should be generally trying to avoid in our foods.

Look for a complete protein. There is a misconception that plant based proteins are not complete and therefore not usable to the body. Good quality protein powders, whether they are plant or dairy based, should have a balanced profile meaning that the necessary amino acids for them to be usable by the body are present.

Many people find that whey based proteins can cause digestive upset – bloating, flatulence, diarrhoea or cramping. Plant based proteins can be a better option for those who find dairy based proteins difficult to digest. Good quality plant based proteins often contain amino acids making them even more efficiently digested and far less likely to cause digestive issues.

Take care with the amount of protein per serve when choosing your protein source. For most people 20-30mg of protein per serve is enough and all that the body is able to digest and use at any given time. Products with more than this amount per serve can be a waste of money as anything over this amount can tax kidney function and usually gets flushed through your system quickly without actually providing any extra benefit.

My preferred protein powder is Prana Protein and this is the only protein product I stock. It is plant based, has amino acids included and there is a wide range of products depending on what you are trying to achieve. As an added bonus they taste delicious and work well in other recipes like protein balls. Recipes below …

How to eat protein balls and still be able to pay your mortgage….

Lemon Coconut Protein Balls … a variation on a well loved theme …

Pea, mint and feta fritters…

These fritters are a perfect simple dinner for the hot weather we’re currently experiencing. When its 40 degrees outside dinner needs to happen fast.

Quick to make, delicious eaten hot or cold and all ready in a flash with ingredients you probably already have in your pantry.

Make a big batch and have some for lunch the next day although I doubt they will last that long. Serve with a big salad, some tomato chutney or some yoghurt or tzatziki.

Pea, mint, broccoli and feta fritters

Makes approx 20 fritters

5 eggs
1 cup milk (soy, dairy or almond)
1 1/3 cups self raising flour (gluten free flour works well)
pepper to taste
4 cups frozen peas, thawed and roughly mashed
1/2 bunch of mint, finely chopped
1/2 head of broccoli, finely chopped
200g feta, crumbled
6 spring onions, finely chopped

In a large bowl  whisk together flour and pepper. Mix in milk and eggs till well combined and no lumps remain. Stir in all other ingredients.

Heat olive oil in a shallow frying pan. Drop a large tablespoon on mixture into pan and cook for about 2 minutes or until brown then turn the fritter and cook briefly on the other side.

Tahini biscuits…

 

My eldest daughter Zoe has an obsession with tahini. She loves it in all it’s forms. I’ve been making tahini salad dressing, black tahini banana bread and now I’ve whipped up a batch of tahini biscuits.

Tahini is the paste of ground sesame seeds. It has a lovely nutty taste and is a fantastic source of calcium.

If you’re looking for a refined sugar free, gluten free, vegan and delicious biscuit to have with your afternoon cup of tea I urge you to give these a go.

Tahini Biscuits 

90mls maple syrup
90mls treacle (you could use honey, molasses or golden syrup here)
90mls tahini
zest of an orange
2 teaspoons vanilla
2 1/4 cups oat flour (this can be made by processing rolled oats in a food processor until your get a flour consistency. Alternatively, you could use plain or GF flour instead)
150g almond meal
1 teaspoon bicarbonate of soda
Poppy seeds, sesame seeds or flaked almonds for dipping

How to..

With an electric or stand mixer blend together maple syrup, treacle, tahini, orange zest and vanilla. Beat for a few minutes until well mixed and fluffy.
Mix in oat flour and bicarb soda.

Roll into teaspoon size balls and roll in seeds or almonds. Flatten slightly and place on baking tray. Refrigerate for 30 mins.

Heat oven to 180 degrees. Bake biscuits for 10-15 mins.
Cool on trays.

Devonshire tea anyone ? Gluten free scones recipe …

Devonshire tea anyone ? Had one too many dry, hard scones ? You need to try these !

These little rounds of yum are almond meal based so are moist and almost like a mix between shortbread and scones. They are great if you’re looking to reduce or avoid wheat.  No matter what your reason for going gluten free – coeliac, IBS, allergy, thyroid disorders – no one needs to miss out now.

Recipe – makes about 20 scones

3 cups almond meal ( or use half almond meal and half GF flour to reduce cost and make a more stable scone )
1 flat teaspoon baking powder
1/2 teaspoon bicarb soda
2 tablespoons sugar
3 tablespoons butter
2 eggs from free ranging happy hens like mine – see photo of Dotti below
1 teaspoon good quality vanilla – I use vanilla paste – it makes a huge difference
10-15 dates, chopped
1/2 teaspoon salt
Milk as needed

Mix together almond meal, flour (if using), salt, bicarb soda, baking powder and sugar.
Rub in butter with fingers to create a fine crumb. Stir in dates.
Add eggs and vanilla and stir gently till a soft dough forms. Don’t over mix. Add a little milk as necessary.

Divide mixture into 20 pieces and roll into balls. Place on baking tray and flatten slightly. Brush with milk or egg and bake at 180 degrees for 25-30 minutes.

You can omit dates or replace with lemon rind, blueberries etc as desired. These would be great with my chia jam …       Jam that you can eat to your hearts content …

Now go put the kettle on, call a friend and invite them around for tea….

Low iron and why you are so darn tired all the time …

“Iron – one of the essential trace elements of life on earth. Formed deep within stars then scattered across space by collapsed supernovas which spew their contents right across the universe. Iron is secreted in our soils, hiding in our glaciers, floating in our oceans and carried in our blood” Ann Jones

I was amazed by this incredibly poetic description of how iron comes to us. So many of us have experienced times of low iron. So how does it happen and what can we do about it ?

 

There are lots of reasons why you may be low in iron :

* Dietary insufficiency
* Blood loss from disease, trauma, menstruation
* Times of increased need e.g. recovery from injury, pregnancy, post birth, exercise
* Drug mugging – some medication make it hard for you to absorb iron. These include antibiotics, acid blocking medications, osteoporosis treatments, thyroid supplements.
* Lack of necessary digestive enzymes and cofactors needed for absorption
* Too much calcium or phosphorus

Iron is needed for many functions but the main one is for regenerating and rebuilding red blood cells. RBC’s use haemoglobin to carry oxygen around the body. Insufficient iron leads to low RBC count and means that the heart and lungs have to work much harder to ensure that oxygen is getting where it’s needed. Apart from blood production and oxygen transport iron is also needed for healthy levels of enzymes which control many cell functions and for healthy immune responses.

Signs of low iron :

* brittle or flaking nails
* cold hands and feet
* tongue soreness
* food cravings
* fatigue/lethargy/poor recovery/low motivation
* headaches
* shortness of breath
* lightheadedness
* palpitations/erratic heart rate
* poor immune function
* poor concentration
* depression, anxiety and panic
* muscle weakness and pale skin

Sources of iron include meat, dark leafy vegetables, dried fruit, nuts, blackstrap molasses, pumpkin and seeds, eggs.

Things needed to absorb iron efficiently – vitamin C, B12, folic acid, digestive enzymes and adequate stomach acid. Coffee, tea and wine can decrease your ability to absorb iron as can some medications (see above).

Blood tests :
An iron study of your blood is a snapshot of your current situation.
It is important to have good levels of serum iron and ferritin. The reference ranges on your blood test results are not always a good indicator of an adequate iron status. Read more here about pathology testing.

Depending on your level of deficiency, addressing low iron can take several months to correct and depends greatly on the quality and appropriateness of your supplement. There area number of herbal medicines which can increase red blood cell count and iron absorption making your supplementation much more effective. Anyone who has experienced constipation, nausea or other side effects of ‘off the supermarket shelf’ iron supplements can tell you how unpleasant it can be.

It’s worth speaking to someone who can identify the causes of your deficiency and the most effective, safe and side effect free iron sources for you.

 

 

 

Why pathology reference ranges aren’t giving you the answers you need….

I have had a spate of clients recently with all manner of symptoms who been told that their blood test results are all in the ‘normal’ range. They have been looking for answers but they’re not finding them at the doctors office.

When discussing their declining health some have been told that this is just the way it goes, some have been offered antidepressants and others have been told that there is nothing wrong. One woman whose quality of life was very poor was told to be grateful that she didn’t have something more sinister going on. If your blood results are ‘normal’ then there is nothing to be done no matter what your symptoms are saying.

It’s hard when you are feeling genuinely unwell and seek help but end up being told that their is no evidence for the way you are feeling. It can lead people to feel fobbed off, disbelieved or like it’s all in their heads. One woman I saw recently told me that she had seen two GP’s and a specialist for terrible fatigue and headaches. She had blood tests, scans, spent hundreds of dollars and came out with a referral to a psychologist and a script for an antidepressant. She told me that she felt like they thought she was ‘just a complainer or one step away from a straight jacket’. This capable, productive, warm and friendly woman really was feeling quite low but not because of her original symptoms.

When we looked at her pathology results we discovered that the laboratories reference ranges were hugely wide. When we compared her iron levels and B12 levels to those of a year ago they had decreased significantly. They were still barely within the reference range but something had obviously happened to bring about such a drastic change in her normal range.

The previous year she had suffered a terrible personal loss, had changed jobs and had lost a lot of weight due to her inability to eat while grieving. All of this, combined with the enormous nutritional requirements of that kind of stress, had left her iron depleted, lacking in B12 and with some other essential levels barely scraping by.

After three weeks of nutrient therapy, herbal medicine and recommencing some gentle exercise her low mood symptoms had significantly reduced. She felt like ‘the fog had lifted’ and her energy levels were slowly building up again.

It will take a few more months to feel the full benefit of treatment but at least she is back on track, feeling hopeful and not the least bit ‘crazy’. She can see that there was a physiological cause for her symptoms and is feeling that there is light at the end of the tunnel. She is also feeling validated and good about the fact that someone has taken her seriously.

If this story resonates with you why not make an appointment to have a health assessment and review of your pathology tests. The results may surprise you and give you the answers you are looking for.

• Story shared with permission of client

 

Sticky, chewy date and nut bars …

Looking for something to get you through the 3pm slump ? Look no further !
These easy to make, gluten free, vegan bars are just the thing. They come together in about 10 minutes and require no baking so are perfect when you’re baking on the run.

Sticky date and nut bars

1/2 cup honey, maple syrup or rice malt syrup
1/2 cup nut butter – this can be any nut butter or a combination. I like to use 1/2 peanut
and 1/2 almond butter
1 teaspoon vanilla extract
3 cups rolled oats (not quick oats) – if you are gluten intolerant make sure your oats are GF
1 1/2 cups nuts – use what you like here – almonds, pecans, walnuts – if you have time toss them around in a frypan for a few minutes to toast them and bring out their flavour
2 cups dates, pitted
1/4 cup dark chocolate pieces chopped finely (optional)

Melt honey/syrup and nut butter together in a small saucepan over low heat. When melted remove from heat and stir in vanilla.
Blitz dates in a food processor till it forms a paste. Don’t worry if there are still some lumps. Place date paste in a large bowl.
Place nuts in food processor and pulse till roughly chopped. Place in bowl with dates.
Add rolled oats and chocolate if using. Mix well. This is easiest done with clean hands.
Pour over butter/syrup mixture and mix well.

Line a slice pan with being paper and spoon in mixture. Top with another piece of baking paper and squash flat with hands or rolling pin till about 1 1/2 cm thick.

Chill in fridge or freezer till cold then slice into small bars. These are quite rich so small bars are best. Store in fridge or for longer term storage you can place in freezer and thaw as wanted.

Feel free to change the ingredients to suit your taste. Try replacing some nuts with seeds, dried fruit or rice puffs.

 

Anzac biscuits … vegan, GF and delicious…

If you’re looking for something to have with a cup of tea you can’t go past Anzac biscuits.
This recipe has been adapted to suit vegans and those who are wheat intolerant without losing any of the traditional yumminess.

Chewy, wholesome, perfect for lunch boxes or to share around.

To up the nutritional content I’ve included some almond and flax meal and reduced the sugar. These are so easy to make and would be great way for kids to have a go at baking !

Recipe makes about 20 biscuits

1 cup rolled oats (check to make sure these are GF if intolerant)
1/4 cup flax seed meal
1/4 cup almond meal
1/2 cup coconut sugar (or cane sugar if you don’t have this)
2/3 cup coconut flakes (or desiccated coconut)
pinch of salt
1/2 cup chopped macadamia nuts (optional)
1/4 cup maple, golden or rice malt syrup
125g butter or butter substitute eg Nuttelex, coconut butter
1 teaspoon bicarbonate of soda

Method

Mix together all dry ingredients and stir well to combine.
Melt butter and syrup in *medium sized saucepan over low heat. When butter has melted turn off heat and stir in bicarbonate of soda.

*The butter mixture will froth up and bubble to about double its size when the bicarbonate of soda is added so make sure your saucepan is able to hold this volume of liquid.

Roll together dessert spoon sized balls of mixture and place on baking trays allowing some room to spread during baking. Flatten slightly and bake at 170 degrees celsius for about 20 minutes till lightly browned.