From earth kale bliss Christmas salad

Merry Christmas all!

See my tweets @daynecrocker today for my Raw Kale Christmas salad & warm Moroccan salad. Full recipe up on the 28th of December.

"Eat well, Feel well, Live well"

Peace

Sugar Cravings? Instyle Jan Issue Covered.

Sugar Cravings? See my thoughts & alternatives sugar along with tips on how to reduce and cut sugar out of your diet, Naturally!

Instyle Jan health and wellbeing bumper issue, OUT NOW!

http://www.instylemag.com.au/

Surviving the festive On Channel 10

See my Segment on Surviving the FESTIVE SEASON on Channel 10 Morning news. My last segment for 2012 & I will be back in 2013.

http://www.youtube.com/watch?v=XtOpfjIGytg

For more tips on Surviving the festive season see my feature on surviving the festive season, Naturally! Tips and recipe up next Tuesday the 18th December.

"Eat well, Feel well, Live well"

Special Christmas Nutrition Packages

Boost your vitality or that of your loved one and enter the new year feeling cleansed, nourished, your health in check & a nutrition program that will support all your health & lifestyle needs for a 2013 full of abundance.

I have released my Christmas/New Year nutrition packages for 2012 discounting my consults & saving up to $220! For my nutrition x5 program at my Pure Health Clinic, Pitt St. Sydney CBD Australia 2000. I also offer Skype consultations for my interstate & clients abroad.

Nutrition x5 program includes:

X1 1 hour initial consultation & program.
X1 1 hour educational nutrition seminar
X3 30min Follow up consultations
X1 1 7 day detox program (If required)
X1 1 hour educational shopping trip to learn about food labeling.

Total- $300

Offer is available from 10/11/2012 to December the 15/11/2012 & the nutrition program and be used within 1 year of purchase. For further details & to book your program please send all enquiries to somosunonutrition@gmail.com

"Eat well, Feel well, Live well"

Yours in Health,
Dayne Crocker
Nutritionist
0431 558 983
Fromearthtoplate.blogspot.com
Twitter @Daynecrocker

See My Channel 10 Segment

http://www.youtube.com/watch?v=HUOY7rwC_Lc

for those of you that missed my segment last week here it is! See my segment next Thursday at 10:30am on Detoxing & tips to avoid the summer binge!! Any segments or Tips you want to know about let me know for my future segments.

"Eat well, Feel well, Live well"

Peace 

From Earth Raw Goji Berry & Chia Jam

Nourish your optimal health levels with this sugar free, raw, activated & rich in EFA'S, dietary fibre, antioxidants, Essential vitamins & minerals. Perfect on some sprouted rye or spelt bread, mixed in with your natural yoghurt or as topping on your morning breakfast bowl. The kids will love this and mum its super quick & super easy!

Ingredients:

•500g Dried Goji berries
•1/3 cup of chia seeds
•Filtered water
•1 lime

Method:

1. Place your goji berries in a large bowl. Pour in about 200ml of your filtered water or until just covered. Cover and soak for up to 24 hours. The water will be absorbed by the goji berries and act as the moisture needed for mixing.
2. Drain your goji berries & Place in your food processor, Vitamix or hand held processor. Blend for a min or 2 until roughly blended.
3. Add in your fresh squeezed lime juice which also acts as a natural preservative & blend for a further 2 mins until you have a smooth consistency. Try not to over blend as you want to be nice and textured.
4. Transfer into mixing bowl and add in your chia seeds, mix through, cover and place in the fridge to set.
5. Your raw jam is now ready to go, enjoy your morning antioxidant kick start for a good week as it will last for a week in the fridge.

"Eat well, Feel well, Live well"

Peace

From Earth Moroccan Spiced Kale chips & Avmash.

Nourish your souls & crunchy craving with these nutrient dense kale chips. Jump on the magic carpet ride with the perfect snack for yourself, friends & perfect for kids. these crunchy bursts of invigoration are Sure to feed your vital force and tantalize your taste buds.

Ingredients:

•1 bunch of market fresh purple kale
•2 dst spoons Organic Moroccan spices blend.
•1 fresh lime
•2 dst spoons extra virgin coconut oil
•1 Large Avocado
•1 handful of fresh coriander
•1 handful of fresh parsley
•2 dst spoons of Hummous
•1 handful of sunflower sprouts.

Method:

1. Pre heat oven to 150 degrees.
2. Cut the leafy kale branches off the main stork ensuring you keep the the stem attached to the leafy chips as this acts as a little built in chip holder.
3. In a large mixing bowl place your kale, fresh spices & olive oil. Get your hands in & mix around Until all leaves are evenly coated in the tastes of Morocco.
4. Lay out evenly & flat on your baking trays & place in the oven. Allow to cook for around 15-20 minutes depending on oven. Check every 5 minutes by touching the chips to test for crunchiness.
5. Peel the skin from your avocado and mash in your small bowl with your torn up fresh herbs, sunflower sprouts, a squeeze of lime & a sprinkle of your spice blend. Mix & place in the fridge to cool.
6. Take your kale chips out of the oven and stand for 5 mins to cool.
7. Serve with your fresh Avmash & some all natural hummus from my favorite brand Pilpel Hummous.

"Eat well, Feel well, Live well" Peace

Organic markets

Even if your an inner city dweller you can still live like nature intended, you know, growing goji berries in the mountains! Look at this vital bunch of life " purple kale" from the Surry hills organic market this morning. Gratitude to the farmer for growing this fine organic produce & Watch out green smoothies as its purple all round next week. Will blog recipes. Peace

Raw Zucchini & Red Quinoa salad

Eating raw doesn't need to be time consuming nor complicated! With spring here its time to get those graters out & enter the world of fresh raw salads!

Ingredients:

1 zucchini
1 cup of red quinoa
1 bunch of fresh coriander
1 fresh lime
1 Tsp extra virgin olive oil

Method:

1. Boil your quinoa in rapid boiling water for around 15mins.

2. Rinse under cold water & strain. Let sit for 5mins to cool.

3. Grate your zucchini & mix into the quinoa.

4. Chop up our fresh coriander & add into the mix. Stir through & squeeze your fresh lime over the mix.

5. Add your extra virgin olive oil with an all natural or organic moroccan spice blend & mix through. I use herbies spice blends, available from all good healthfood stores.

"Eat well, Feel well, Live well"

Peace

From Earth 7 Day Detox

Spring Soul Cleanse

Dive into the cool ocean waters of spring with a strong body & strong mind that will see you not only doing a 7 day detox but build "lifestyle changes" that you can keep implementing into your everyday life. The following cleanse will take you through a day to day cleanse of nourishment, feeding your vital force with Raw & cooked  wholefoods, MADE SIMPLE... Along with supporting nutrients to aid in a healthy digestive system, strong immunity, skin that glows, elevated energy levels & a liver/kidneys that smile with abundance. This weekend get to your local organics or farmers market to stock up on all your fresh produce ready for a Monday start. My motto is "Eat well, Feel well, Live well" & what better way to get on board the wholefood way of life then with a spring cleanse to kick start your way into optimal health levels.

FROM EARTH 7 DAY CLEANSE

Monday to Sunday

Supplements Needed:

1. Synergy Super Greens (Spirulina, Barley Grass, Wheatgrass, Chlorella)
2. Pro Biotic Brands - Nutrition Care Polybac 8 caps, Inner Health Plus Dairy Free.
3. Apple Cider Vinegar - Braggs Organic Raw preferably.
4. The rest is all WHOLEFOODS & HYDRATION TO NATURALLY DETOXIFY.

Symptoms You May Experience:

(first 3 days)

As your body is busy going to work healing & expelling toxins from the body you may feel the following symptoms for the first few days. This is great as it means your body is going through a purification process & your well on your way to feeling abundant.

• Fatigue
• Headaches
• Cravings ( if for sugar go for sun dried banana, sun dried mango & sun dried apricots.
• Irritability
• lethargy
• nausea
• constipation
• gas
• withdrawals (SUGAR & COFFEE)

Naughty,No, Go, Zone, List:

• NO SUGAR
• NO SALT
• NO PACKAGED FOODS
• NO PRESERVATIVES
• NO DAIRY
• NO WHEAT
• NO GLUTEN
• NO COFFEE
• NO RED MEAT
• NO WHITE MEAT
• NO CARBONATED BEVERAGES
• NO ALCOHOL
• NO SMOKING
• NO DRUGS
• NO ANTIBIOTICS ( IF ON A  CARE PROGRAM FROM YOUR DOCTOR PLEASE SEEK MEDICAL ADVICE BEFORE COMING OFF ANY MEDICINES)

Morning:

Lets start with feeding the body with essential nutrients to detoxify, alkalise, hydrate & kick start your digestive system. Your morning ritual is essential as breakfast really does set you up for your whole day & is imperative for a functional body & mind.

(BREAKFAST)

1. Upon awakening take your pro biotic.
2. 150ml water, 1 teaspoon of apple cider vinegar & a squeeze of lemon.
3. Raw Coconut water, Chia Seed, activated almond & blueberry porridge - (see blog for recipe).
4. Super Green Blueberry & Cacao Smoothie - (see blog for recipe)
5. freshly squeezed 2 oranges or all natural/organic orange juice with 2 heaped teaspoons of your Super Greens Mix.

(MORNING TEA)

1. 1 Fresh Vegetable Juice of Beetroot, Celery, Carrot, Apple, parsley & Greens of choice e.g. Kale.
2. 1 dst spoon of Almond butter  with Veggie sticks or a Sliced apple.

(LUNCH OPTIONS)

1. From Earth Raw Quinoa Salad (see blog for recipe)
2. From Earth Raw Veggie Box consisting of chopped up seasonal Vegetables with 1 Boiled organic egg & Fresh Hummus.
3. From Earth Raw Grated Veggie salad consisting of grated carrot, zucchini, beetroot, cherry tomatoes, cucumber, fresh parsley & mashed avocado on a bed of rocket/spinach leaves. (make raw dressing to cover, see blog for recipe)

(AFTERNOON TEA)

1. 1 Fresh Vegetable juice consisting of cucumber, parsley, leafy greens, apple, lime & mint.
2. Fresh Veggie sticks or x1 piece of fruit (IF NEEDED)

(DINNER OPTIONS)

1. From Earth Blueberry, beetroot & vegan coconut yoghurt's salad. (See blog for recipe & please grate the beetroot, NO ROASTING)
2. From Earth Vegetable Miso Broth (See blog for recipe & please replace buckwheat soba noodles & organic gm free tofu with Quinoa)
3. From Earth Raw Quinoa salad (See Blog For recipe)
4. Baked Fish with super raw Green salad (see blog for recipe)
5. From Earth Super Immune boosting Asian Mushroom & Vegetable clear broth.
6. Soul soothing Fish Soup (see blog for recipe)
7. From Earth Raw Grated Veggie salad consisting of grated carrot, zucchini, beetroot, cherry tomatoes, cucumber, fresh parsley & mashed avocado on a bed of rocket/spinach leaves. (make raw dressing to cover, see blog for recipe)

(HYDRATION)

1. 1.5 to 2.0L of water per day, filtered only.
2. x1 Detox teas from Planet organic, Pukka or all organic/natural caffeine free brand of tea.

(EXERCISE)

Whilst detoxing its important not to do to much strenuous exercise as the body is going through allot of healing.

• Restorative yoga practice like Hatha.
• Mat Pilates
• 30 minute Ocean beach walk.
• 30minute swim or bike ride.

(MIND TIME)

Every night before sleep find your quiet & sacred place at home or outside in nature & practice a light mediation for at least 3 minutes & increase as much or as little as you need. Play some music that allows you to let go & focus on deep breathes in through the mouth and out of the nose. Don't worry if your mind wonders, simply come back to the sound of the air expelling from you nose & keep breathing.

All the best & yours in "HEALTH".

"Eat well, Feel well, Live well"

If you have any questions of concerns please feel free to comment or message me directly through the reply tabs below.



From Earth Blueberry Beetroot & Coconut yoghurt Salad

From Earth Beetroot & Blueberry Bliss Salad

Nourish your soul with this nutrient dense & detoxifying earth salad. Rich in the following Vitamins, Minerals, Essential Fatty Acids, Proteins & Phyto Nutrients. This salad is perfect for boosting iron levels, immunity, pre/pre biotic health for an effective digestive system & supports phase 1 liver detoxification.

Nutrients:

• Iron
• A, C & E
• Anthocyanins
• Plant sterols
• Pre & Pro Biotics
• EFA's
• Magnesium
• Potassium
• Proteins
• Dietary Fibre

Ingredients:

• 1 cup blueberries
• 2 large beetroots
• 50g baby spinach
• 50g Kale
• 1 bunch of fresh mint
• 1 fresh lime
• 1 dst spoon cold pressed olive oil
• 1 sprig of fresh rosemary 
• 1/2 cup of chia seeds
• 3 dessert spoons of coconut yoghurt or whole goats yoghurt

Method:

• Pre heat your oven to 180 degrees.
• Rinse all your fresh vegetable ingredients.
• Dice up your Beetroot, skins & all into bite size pieces. Add these to your mixing bowl along with your rosemary which has been stripped from the stalk & mix through you olive oil.
• Add the contents from your mixing bowl to your baking tray. Make sure all of the beetroot is laid out evenly & not on top of each other. Place in the oven for 25 minutes turning every 10 minutes.
• In your mixing bowl add your fresh leafy greens, blueberries & mint leaves which have been pulled from their stalks.
• Sprinkle over your 1/2 of the chia contents.
• Chop your lime in half & squeeze one half over the salad mix & let sit for a few minutes so the flavours can infuse.
• Mix the contents through, cover & place in the fridge.
• Take your beautifully baked rosemary beetroot from the oven & let sit for 5 Min's to cool.
• Add the beetroot to your salad mix & stir through the remaining contents of your chia seeds along with the juice of your fresh lime.
• Dollop your Coconut yoghurt or crumble your goats feta over the salad to finish & serve.

Make a big batch as this salad is perfect for lunches & will stay fresh in the fridge for days.

(Tip) Add in some Quinoa, fresh fish, Activated Soaked nuts or other lean protein sources for that extra boost.

"Eat well, Feel well, Live"

From Earth Coconut Water Chia Seed Porridge

Raw, Organic, Coconut Water, Activated Almonds & Blueberry Chia Seed Porridge.

Kick start your day with my raw & alive bowl of pure bliss. My Chia porridge will nourish the body after its 9 hours of eternal rest with a dose of hydrating coconut water, activated live almonds, abundant blueberries & activated live chia seeds. This will be sure to sustain you right through to lunch will all the key nutrients to keep your performing at your best whilst supporting a healthy body, mind & soul.

Key Nutrients:  

• Electrolytes
• Essential fatty acids
• Magnesium
• Potassium
• Iron
• Vitamin C
• Dietary fibre 
• Protein

Recipe

Ingredients:

• x1 cup organic chia seeds
• x1 small handful of raw almonds (8 to 10)
• x1 small handful of fresh or frozen Blueberries (8 to 10)
• 200ml of fresh coconut water

Method:

Time: (Mix 15mins before dream time, ready upon awakening)

1. In a small bowl mix together your chia seeds, almonds & blueberries.
2. Pour in 100ml of the coconut water & stir through making sure all the seeds stuck from the sides of the bowl are in with the rest of the mix.
3. Cover & place in the fridge for 15mins.
4. Take the mix from the fridge, uncover & give a good stir to even out the consistency.
5. Pour over the remanding coconut water & stir until you have an even mix.
6. Cover & place back in the fridge to soak, activate & come alive for your morning nourishment.
7. See Picture below for how your mix should look like before placing in fridge to set.



"Eat well, Feel well, Live well."

Twitter@ daynecrocker



Soul Soothing Winter Fish Soup

From Earth Fish Soup

Nourish your soul & give your immune system the boost it needs with this classic vegetable, buckwheat noodle & fish soup. This recipe is so easy, quick & full of abundance to feed your vital force.

Nutrients:

• Essential Fatty Acids
• Protein rich
• Calcium
• Magnesium
• Antioxidants A, C & E
• Iron
• Zinc

Ingredients:

• x1 200g fillet of fresh white reef fish
• x1 large zucchini
• x1 bunch of brocolini
• x1 garlic bulb
• x1 handful of fresh snow peas
• x1 handful of fresh Shittake or Oyster mushrooms
• x1 bunch of asparagus
• x1 desert spoon of Braggs organic season all
• x1 desert spoon of cold pressed olive oil
• 1/2 cup red quinoa
• x1 bunch organic buckwheat soba noodles
• 500ml water
• 1 bunch of English spinach
• 1 bunch of fresh parsley

Method: (Cooking time 30 minutes)

1. In a large pot bring add the water & bring to the boil.
2. Give all the vegetables a good wash & dice the Zucchini & garlic. Add these into the pot along with your quinoa.
3. Add the whole fillet of fish into the pot. The fish will slowly fall apart through the soup & become more tender then if you chop it up into small pieces. Add in the olive oil.
4. Add in the Soba noodles. Reduce to a moderate heat & let simmer for 10 minutes before adding the other ingredients into the pot.
5. Cut of the ends of the brocolini, asparagus & snow peas. Cut them all into bite size peaces & set aside.
6. Loosely chop up all the spinach & fresh parley as this will be added right at the end.
7. Add in all the other vegetables along with your mushrooms of choice & Braggs season all. Let simmer for a further 10 minutes.
8. Add your freshly chopped spinach and fresh parsley to the pot & stir through for a couple of minutes.
9. Turn off the heat & let sit for a further 5 minutes before serving.
10. Nourish the soul and enjoy.

"Eat well, Feel well, Live well"



CASTING CALL

CASTING CALL

We are after a person that is ready for change in all areas of their life (style, nutrition, fitness). The ideal person is open and willing to work with a team of experts on-screen and is wanting to change their life for the better, they just need the know how. Show details are top secret at this stage, but I can guarantee that this will be a transformational experience for whomever is selected. Interested? Shoot me a private message with your contact details and the producer will call you for a chat.

(The call out is Australia wide and talent will be selected by June 6th).

 

Peace & Light, Dayne Crocker, Colette Werden & Producer Ben Howling.

Health Warning! How much Sodium are you are you eating per day?

Sodium

(The Corrupt World of Salt)

There is a commonality with most households kitchens, restaurants, cafes & food processing plants, what is this you ask? A regular addition to the communal table where we all sit to enjoy food & life, Its called "SODIUM" commonly referred to as salt. Not only is salt used widely in cooking & to add flavour but "HIDDEN" in a wide range of foods in which you purchase on a daily basis. See the problem in Western society like many things is we over do it & many companies add HIGH LEVELS of SODIUM into commercial foods to act as a preservative & flavour enhancer, this is generally done to cut costs at your healths & your families health expense. In this feature I am going to uncover the reality of sodium consumption in today's society, brands/foods to avoid at all costs & health risks associated with sodium intake.

The Hard Facts:

In today's society we are consuming an alarming level of sodium on a daily basis & this is due to the high consumption of processed/packaged foods but don't be fooled even your claimed health foods like Breads, Canned Foods, Dairy etc. Are actually full of high levels of sodium. On a daily basis from all food sources when eating a wholefood diet you do not want to be consuming anymore then 650mg to a Maxim of 900mg per day. The average Australian  including children are consuming a staggering 4600mg, 4.6g per day which equates to around 3 teaspoons of salt & with a section of society consuming more then 6g of sodium per day. Did you know? At breakfast alone you & your family are consuming nearly your whole daily RDI for Sodium intake & that's just in the Bread!!!! Below I will outline the foods to avoid at all costs that contain high levels of sodium & are an absolute HEALTH WARNING!!!

Foods To Avoid:

(Breads, Crumpets, Muffins)

• Wonder White breads = 350mg per serve
• Helgas Seeded & Rye Breads = 300mg per serve
• Burgen women's health Bread = 332mg per serve
• Burgen Heart health Bread = 232mg per serve
• Burgen Rye & Digestive Bread = 325mg per serve
• Tip Top White Bread = 274mg per serve
• Abbott's Village Bakery Bread = 361mg per serve
• Lawsons Traditional Bread = 513mg per serve (THE WORST)
• English Muffins White & Wholemeal = 268mg per serve
• Golden Crumpets = 380mg per serve

WARNING: So you see that just at breakfast you are consuming nearly your whole daily intake of sodium just in your bread. Children will generally eat 3 servings of bread per day, this equates to 6 slices with a total sodium intake of nearly 1250mg just from breads alone. When choosing breads always go for rye, spelt or gluten free brads like Buckwheat & rice bread from local bakers, farmers markets etc. always read labels & go for breads that contain no more then 100mg per serve. Brands like Sanoma & Organic breads will often be low in sodium and offer a sodium level of 55mg to 100mg per serve.

(Wraps)

WARNING: Wraps are not only high in sodium but many brands which claim to be healthy are actually full of chemicals & often have huge ingredient lists that contain preservatives & high amounts of sodium. When they claim to be healthy always check the label for Numbers, Preservatives, Emulsifiers, Stabilisers, Anti cracking Agents etc. Below are brands whom claim to be healthy but actually are full of these nasty UN natural ingredients. When choosing wraps always read labels and go for brands like Mountain Breads Wraps.

Brands to Avoid:

• Freedom Foods
• Norganic
• Freedom Foods Gluten Free (The Worst)
• Mission Wraps
• Wattle Valley

Canned/packages foods Foods:

• 185g flavoured Tuna can = 270mg to 300mg per serve
• Canned Vegetables = 500mg to 800mg per serve
• Canned Beans & Chickpeas = 600mg to 800mg per serve
• Crisp breads = 100mg to 300mg per serve
• Crackers = 100mg to 300mg per serve
• Canned Spaghetti = 990mg per serve e.g. 1 cup.
•  2 Minute Noodles e.g. Noodle in a cup = 1250mg to 2500mg per serve
• Packet Pastas e.g. Alfredo = 360mg per serve
• Packets Rices e.g. Fried Rice = 550mg to 800mg per serve

WARNING: Other foods to avoid that have high amounts of SODIUM NITRATE are processed commerical Dairy, Cured Meats like Packaged sandwich hams etc. Always read labels & don't be scared to ask for the nutritional information of any products you are purchasing as legally the have to provide the nutritional information for all consumer products.

HEALTH RISKS ASSOCIATED:

• OSTEOPOROSIS
• HIGH BLOOD PRESSURE
• HEART FAILURE
• STROKE
• OEDEMA
• GASTRIC CANCER
• POOR KIDNEY FUNCTION & KIDNEY STONES
• CALCIUM EXCRETION
• LIVER CIRRHOSIS
• TYPE 2 DIABETES FROM CURED MEATS CONTAINING SODIUM NITRATE
• NEUROLOGICAL PROBLEMS
• INTESTINAL PROBLEMS

FOODS TO INCLUDE:

• RAW VEGETABLES
• RAW FRUITS
• RAW NUTS & SEEDS
• ALL NATURAL & ORGANIC PACKAGED FOODS (READ LABELS)
• FRESH WHOLEGRAINS
• FRESH LEGUMES
• FRESH HERBS
• FRESH SPICES
• COLD PRESSED OLIVE OILS

A Wholefood lifestyle containing an abundance of the above foods will give you your daily requirements of sodium & all your essential nutrients needed for optimal health. Knowledge is power & if you have any questions about products or the information given above please feel free to email me all your questions.

Eat well, Feel well, Live well.

Peace.

From Earth Raw EFA Power Bowl

Nourish & protect every cell in your body with this abundant array of plant based Essential Fatty Acids e.g. EFA'S or Omegas 3, 6, & 9. This bowl will be sure to keep you sustained right through your day & is high is not only high in essential Vitamins/Minerals But dietary fibre, proteins, plant sterols & your omega 3 & 6. So for a digestive system that's smiles with abundance & optimal health levels add this nurturing breakfast mix into your daily scope.

Ingredients:

• 300g Raw Rolled Spelt or
Amaranth flakes 100% Gluten Free
• 300g Chia Co. Chia seed Bran
• 100g Raw Buckwheat Kernels
• 200g Raw Activated Almonds
• 100g Raw Black Quinoa
• 100g Raw Linseeds
• 100g Raw pumpkin seeds
• 100g Raw Sunflower Seeds
• x1 Banana
• 1/4 Cup Blueberries
• 200ml of Almond or Oat milk

Method:

1. In a large 1kg container or jar mix all your dry ingredients. I find it easier to do this in a large mixing bowl and then transfer over into your storage choice.
2. In a breakfast bowl place 1 & 1/2 cups of your from earth mix into your bowl.
3. Slice up your banana. Add both your banana & blueberries to the bowl giving it a mix through.
4. Pour over your almond or oat milk & stir through. It will make a porridge like consistency from the chia bran. Enjoy!

"Eat well, Feel well, Live well"

(Tip)
On cold mornings you can add some boiled water for that extra warmth.

Raw Super Greens Salad Infused with Baked Reef Fish, Ginger, Lime & Coriander

From Earth & Oceans Salad

(Alkalising, Anti-inflammatory & Nutrient rich)

This is one of my fave simplistic recipes to nourish the soul, kick start your week & leave your taste buds infused with the essence of fresh Limes, Coriander, Parsley, Ginger & raw greens to feed the body with an abundance of Vitamins, Minerals & EFA'S. The real beauty of this dish is the mixture of flavours, with all my recipes & in all my cooking practices I only use wholefoods for flavouring like spices, herbs, cold pressed olive oils, ginger, garlic & chili. These fundamentals are all you will ever need for a sensual journey into every meal time & will not only blow your mind but nourish your body.

No Salt Needed Here!!

Ingredients:

• x1 piece of fresh reef fish from your local fish monger
• x1 fresh green lime
• x1 knob of fresh ginger
• x1 bunch of fresh coriander
• x1 bunch of fresh parsley
• 50g fresh baby spinach
• 50g fresh wild rocket
• x1 bunch fresh Kale
• x3 large broccoli florets
• 1/4 1small cucumber
• 6 fresh snow peas
• 1 Spanish onion
• Cold pressed extra virgin olive oil

Method:

1. Pre heat the oven to 170.
2. Skin your ginger and slice into circular pieces. Roughly Tear up a handful of the coriander (Tip) You don't want to over dice herbs OR your salad greens as it oxidises the leaves loosing nutrients & flavour.
3. on some baking foil drizzle a little olive oil & place your fish in the middle of the foil. Drizzle a little olive oil over the fillet of fish, place about 4 pieces of the ginger & coriander atop of the fish.
4. Cut your lime in half & squeeze one half of the lime over the fish as the juices will infuse with the fish whilst cooking and steam the fish. Place in the oven & bake for 15-18mins depending on oven.
5. In a large bowl place your washed baby spinach, wild rocket, fresh kale & the rest of your roughly torn up parsley & coriander.
6. dice up your cucumber into bight size pieces along with your Spanish onion and sprinkle over the super greens.
7. Cut off the stems on your snow peas & cut into halves. Dice up your broccoli florets starting from the bush end of the floret right down the stalk & add both to the salad.
8. Squeeze the left over half of lime over the salad, drizzle a little olive oil over the salad & take your fish out of the oven. Let the fish sit for a few minutes.
9. Open your little parcel of abundance & stimulate the digestive juices with a sensual journey of sent from your fresh baked fish.
10. place your fish on top of the salad & pour the juices from the parcel over the salad.
11. Sit back, put on your favourite melody & Enjoy with all you love. 

Sustainable Fishing & Choosing The Right Fish To Eat.

LOVE & RESPECT TO OUR OCEANS

Industrial fishing is having a devastating effect on tuna stocks and endangered marine life around the world. With so many caned fish brands on the market it’s hard to know who is following sustainable fishing practises. As per an article I read on the Greenpeace website, see below who was ranked the best brand to buy if you are going to purchase canned fish over fresh fish.

Ranking: 1 (Most Sustainable) and 10 (Least Sustainable).

1. Greenseas
2. Coles
3. Aldi
4. Woolworths
5.  Safcol
6. Paramount
7. John West
8. Sole Mare
9. IGA, Franklins & Spar
10. Sirena

When purchasing fish always buy fresh small reef fish from your local fish monger, making sure that your fresh fish has come from sustainable fishing practices & caught within Australian/Local waters. Smaller fish caught in shallow, coastal & warm waters are more advantageous as they are less likely to contain heavy metals like Mercury. Fish that harvested & caught in Deep seas should be avoided.

Fish to include:

1. Coral Trout
2. Bream
3. Salmon
4. Sweetlip
5. Whiting
6. Flathead
7. Sardines/Herring/Anchovy
8. Perch
9. Snapper
10. Shellfish

Fish to avoid:

1. Yellowfin Tuna - Nearly fished out to extinction
2. Swordfish
3. Shark
4. Marlin
5. Krill & Krill oil due to Sustainability
6. Deep sea Perch
7. Deep Sea Mullet
8. Southern Bluefin Tuna
9. Barramundi
10. Ray

Love & Respect To Our Great Oceans. Everything is a Balance & we need to support our Eco system in a sustainable manner to keep the circle of life turning the way it should be, naturally.

                                                                                                             

BEAUTIFULLY FAT! "OMEGA 3,6,9 EXPLAINED"

Omega 3,6 & 9

 

Over time fats have been misconceived as being bad for our health, building a fear of the sheer sight of the word FAT & has made society avoid them in their daily diet at all costs. Did you know? Some fats like EFA’S e.g. Essential Fatty Acids are actually good for the body & imperative in our daily diet as our good fats protect & coat every cell in our body hence needing them on a daily basis. Fats like our Omega 3, 6, 9 are essential in our every diet. Fats are a vital source of energy & also are responsible for the transport of fat soluble vitamins around the body like vitamins A, D, E, K & some antioxidants.

 

The Omega 3, 6 and 9 groups all contain essential fatty acids necessary for good health. Omega fatty acids are polyunsaturated fats, they are healthier than saturated fats and have many metabolic functions.

Omega fatty acids may be helpful in a number of conditions such as, rheumatoid arthritis, depression and inflammation. They are necessary for growth and development, especially in the development of nervous tissue, cognitive function and emotional health. Below are some health benefits associated with our good fats.

Health Facts:

• Brain – Fats compose 60% of the brain and are essential to brain function, including learning abilities, memory, cognitive & mood. Strong mind, strong body.

• Cellular – Fatty acids help your cells stay movable and flexible, as well as being responsible for building cell membranes. Skin that shines with abundance & vitality.
• Heart – 60% of our heart’s energy comes from burning fats. Specific fats are also used to help keep the heart beating in a regular rhythm. A Healthy Heart Smiles & Great for High Cholesterol.
• Nervous System – Fats compose the material that insulates and protects the nerves, isolating electrical impulses and speeding their transmission. Hence being essential for a balanced nervous system.
•  Lungs – Lung surfactant, which requires a high concentration of saturated fats, enables the lungs to work and keeps them from collapsing. Strong lung function means more fresh oxygen pumping around the body.
• Organs – Fats cushion and protect our internal organs from damage & oxidative stress.
• Immune System – Fats ease inflammation, helping your metabolism and immune system stay healthy and functioning. Not to mention keeping you warm.

Good fats: Omegas 3, 6 & 9

(foods to include) - These are all high in Monounsaturated & Polyunsaturated fats.

• Raw Nuts - Roasted nuts change the fat molecule making it a bad fat.
• Raw seeds - Roasted seeds change the fat molecule making it a bad fat.
• Fresh Reef fish - Always go for small reef fish to avoid heavy metals & always buy sustainably.
• Eggs - Always buy free range & Organic to avoid chemicals & always buy sustainably
• Extra Virgin Cold Pressed Olive Oils, Avocado Oils.
• Avocados
• Chia Bran
• Flaxseed Oils
• Chia Oil
• High Strength Fish Oils - Always choose Ultra purified & sustainable.
• Udos Oil Omega 3, 6 & 9 Plant/Seed based oil & caps.

Bad Fats: Saturated fats are needed at small amounts in the body & should be avoided at high amounts.

(Foods to avoid)

• Hydrogenated oils
• Palms oils
• Packaged highly processed foods
• Yellow hard Cheeses
• Homogenised & Pasteurised Cows Milk
• Butter & margarine
• Dairy Creams
• Animal Fat Cooking Oils
• Roasted nuts
• Roasted seeds.

Enjoy your good fats & include in your daily routine. Your body will thank you for it in many ways then one. If you have any questions please feel free to comment & I will get back to your response as soon as possible.

 Health is Wealth.

 

Handbag/Manbag Snack essentials

X1 Carrot
X1 Apple or seasonal fruit
X1 small container of raw nuts, seeds, goji berries & cacao nibs mix.

Keep yourself nourished & sustained throughout your day whilst maintaining your blood sugar levels with these must "HAVE" day snacks. Full of long last energy, vitamins & minerals you will power through every day! Enjoy

Enjoy.

Lactation Consultant - "Simone Casey"

Morning all, I would like to introduce Simone Casey, Author, Lactation consultant, mother of 3 & registered with the (IBCLC).

As we all know breast is best but in some cases can be a difficult process. This is where a lactation consultant comes in, providing nurturing guidence, wisdom & skills to assist you along your journey of effective breast feeding. Simone is based in Melbourne & in the process of setting up her clinic, Simone also writes for the Kora Organics Blog & all her details will be up on the Kora Blog once Simone's clinic & Facebook page are officially set up & open to the public.

http://www.koraorganics.com/blog/author/simonecasey/

There are many health benefits associated with breast feeding & not to mention the abundant array of nutrients e.g. Vitamins, Minerals, Phytonutrients, Pre/Pro Biotics & Essential Fatty Acids in breast milk which will set your babies immune system up for life & feed their vital source giving them optimal health.

Knowledge is power & this modality is much needed in today's society. If you do need help with breast feeding, don;t give up & consult your Lactation practitioner.

All the Best Simone :-)

Super Green Blueberry Cacao Smoothie

Green Mountain Climber

This smoothie will sustain you right through to lunch & literally have you climbing mountains. Why? This smoothie is alive & teaming with an abundant array of vitamins, minerals, micro nutrients, proteins, EFA'S, plant sterols & pre biotics. This recipe is the mother nature of all super smoothie's & will give your body all the abundance needed on a daily basis & in a highly bio available form! Skin will glow, digest with ease, an alkaline temple, energy levels increased, liver, kidneys, blood cleansed, an abundant array of gut flora with a healthy home to live in & fresh oxygenated blood carried around the body. Re-search has also shown that these ingredients not only have cancer fighting properties but also assist in lowering cholesterol, protecting against cardiovascular disease & Diabetes.

Nutrients:

• B Complex, C, A, E, D.
• Iron, Calcium, Magnesium, Potassium.
• EFA'S, Omega 3, 6 & 9.
• Plant sterols
• 1000's of Phytonutrients
• Chlorophyll

Ingreients:

• x1 Banana
• 1/2 cup Blueberries
• x2 stalks of Silverbeet Spinach
• 2 Dst spoons Chia Bran or Seeds
• 1 Dst spoon Cacao Powder
• 1 Dst spoon Synergy super greens
• 1 Dst spoon of Pea protein powder
• 100ml of Almond milk
• 100ml Filtered water

Method:

1. Break up your banana into 4 pieces & along with the blueberries add in to the blender.
2. with a pair of scissors chop up your spinach into the blender, I do this by rolling the the leaves long ways & then chopping then from one end to the other.
3. Add in your chia bran & all of your powders.
4. Pour in your almond milk & water.
5. Cover & blend for 1 minute.
6. Serve in a large glass & enjoy the abundance.

Climb mountains in your life with optimal health as health is wealth & your body only deserves the best.

Peace.