Cacao Creams

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Ingredients: 1/2 cup of sunflower seeds, 1 cup of shredded coconut, 1/4 cup of cacao powder, 1 banana, coconut yoghurt to serve (or chilled coconut cream).

Steps: Blitz the sunflower seeds in a small food processor or bullet blender until they are all ground up. Transfer to a small bowl. Add coconut and cacao. Puree the banana in a small food processor or bullet blender. Add the puree to the dry ingredients. Mix it all together. Spoon small amounts onto a lined baking tray, press down with a fork, and bake for 20 minutes on 150 degrees celsius. Let them cool and sandwich two biscuits together with a teaspoon of coconut yoghurt or chilled coconut cream. Yummy!

By Franklee Healthy

 

10 Tips For Achieving a Real-Food Lifestyle: Clean Out The Kitchen

IMG_7868Having a kitchen stocked full with beautiful fresh, healthy, nourishing food will make living a real-food lifestyle much easier, simpler, and more enjoyable. Most people are addicted to refined carbohydrates like sugary foods as well as white pastas and breads and crackers, for example. Your body is hard-wired that way due to the possibility of famine around the corner. It wants sugary foods to help store fat for an emergency energy source (obviously not packaged refined carbs, but perhaps berries and honey). But there is no famine in developed countries now. So we just get fat and unhealthy. This means you’ve just gotta get that food out of the house! If you’re interested in your health, and feeling and being your best, then examples of ‘food’ to get rid of include:

  • Bread
  • Pasta
  • White flours
  • Sugar, including white, brown, raw, processed syrups, natural and artificial sweeteners and the stuff hidden in processed foods
  • Dried fruit
  • Tinned fruit
  • Packaged or frozen microwave meals
  • Tinned soups and meals
  • Tinned spaghetti and baked beans
  • Boxed cereals including granolas and muesli (usually sugar laden)
  • Any processed powdered items like jelly and custard
  • Any oil that comes from a vegetable or seed (lots of research showing detrimental affects on health)
  • Margarine
  • Just anything in a packet that has not been alive very recently, and has numbers in the ingredients. Get rid of it. It’s not food!

Instead, fill your fridge with fresh produce that represents all of the colours of the rainbow! Vegetables are usually the biggest part of my meals. Stock up on plain herbs and spices (check for preservatives and additives) and find some real food recipes that use them. Buy extra virgin olive oil and coconut oil. Have a little container full of nuts and seeds for snacks and toppers. Start eating free-range meat (if you eat it) from animals that have been treated well and eaten a diet as close to natural as possible – wild game is best! The animal’s life really does affect the nutrient content. And it’s ethical. Meat takes up a little spot on my dinner plate. Think quality, not quantity with meat. Grab some free-range eggs – but do some research… free-range labels might not equal what you have in mind as free range. Some unprocessed and full fat dairy could be an addition to your fridge. So could almond and coconut milks, but again be careful of the ingredients! Other coconut products like coconut cream (check ingredients) and shredded, desiccated or flaked coconut can be great. Notice that most of this stuff will live in the fridge? That’s because it is fresh. It was recently alive. These are just some ideas.

You will feel SO good cleaning out that kitchen. Give the packet stuff away or donate to a charity for even more feel-good fluffies. Grab some recipes that help you actually use your new real food kitchen. There are lots online, including my own at frankleehealthy.com, and I also love these recipe-filled websites: The Merrymaker Sisters, Michelle Yandle Nutrition Coaching, Mikki Williden Real Food Nutrition, I Quit Sugar, That Sugar Film and Eat Drink Paleo. There are plenty more out there, but these guys all have a great real-food philosophy and are a few of my favourites.

Go forward and have a clean out, and be well!

By Franklee Healthy

P.S I would also LOVE to hear your ideas of foods to get rid of and foods to embrace, in the comments below xx

A little message at the end: These blog posts are simply to help me process my own learning. I have no medical, health-science-y background… although I am studying towards a diploma of nutritional science, and I do my best to consult reliable research. If you see any info that doesn’t quite look right, then great! Comment away with your thoughts, because I would love to know more.

10 Tips For Achieving a Real-Food Lifestyle: Eat Real Breakfast!

 

Persian Scrambled Eggsphoto (9)FRIED BEANS N EGGS2

 

 

 

I love real-food! And, I want to help other people enjoy real food too. So over the next ten weeks, each Thoughtful Thursday will be a tip to help you switch to a real-food lifestyle.

Breakfast has to be one of the hardest meals to switch around – probably one of the most important though. Not because ‘breakfast is the most important meal of the day’ – all food is important, and I think eat it when you’re hungry. But because a conventional breakfast that aligns with the nutritional guidelines, (i.e. the food pyramid) is probably the most crap-filled. I’m talking the typical cereal or toast with a glass of juice or coffee. If you look on the packet of that cereal in your hands, you will be astounded by the amount of sugar involved. It has next to no fats, proteins, or micronutrients, is probably ‘cholesterol-lowering’ and ‘fortified with vitamins and minerals’. … Both marketing ploys that won’t actually help you… perhaps a blog post for another day. Bread is a refined carbohydrate that behaves much like sugar when metabolised, and it usually contains harmful oils. In short, they are processed foods, which is never a good thing. But I understand that it is super difficult too figure out what kinds of real food you can actually eat for breakfast. The options are limitless, but it is difficult to rewire your thinking. So, here are ten ideas!

  1. Smoothies – definitely the easiest and a great starting point. Experiment with the endless flavours. All you need to do is throw everything in the blender; milk, fruit (frozen berries and banana are great for beginners), leafy greens or zucchini, a handful of nuts and seeds, sweet spices like cinnamon and nutmeg, coconut oil for some good fat, cacao powder for some chocolaty goodness. I suggest looking up some recipes online first (just watch for sugar). A basic banana smoothie is always good, and you can build up from there. See my recipe here! Make plenty of it to keep you going!
  2. Eggs – if you like them, free range eggs are another great go-to. A quick scramble with a handful of spinach leaves, sprinkle of fresh herbs and a dash of cream (if eating dairy), is always a winner that takes five minutes to whip up.
  3. Chia Puddings – kind of like a smoothie with chia seeds added, made the night before. The chia seeds soak up the moisture, and voila! You have a thickened pudding to eat in the morning. See my recipe here.
  4. Gelatine puddings – Similar to chia puddings but slightly more jelly-like. I have no gelatine recipes on frankleehealthy.com just yet, but watch this space!
  5. Mug-cakes – A 2 minute cake in a mug! Winning! See my recipe here.
  6. Yoghurt bowls – A mixture of yoghurt and all the real-food goodies! Nuts, seeds, berries, fruit, coconut, cacao, chia seeds, nut butters, tahini, chia jam, coconut yoghurt, cacao nibs and wherever your imagination takes you!
  7. Leftovers – such a good option. Don’t be afraid to reheat last night’s dinner for brekkie! Put an egg on top if it makes you feel better.
  8. Homemade Bread Alternatives – there are lots of alternative ‘bread’ recipes out there now, like cauliflower bread and pumpkin bread. Look them up. They don’t have processed flours etc. and give you a serve of veggies! Yay!
  9. Fry-ups – fry up a big plate of mushrooms, tomato, halloumi cheese, spinach and leftover kumara from last night’s dinner in butter. Yum!
  10. Breakfast Salad Bowls – usually containing a good hunk of avocado and other cooked or raw veggies, and maybe some egg or halloumi. Might seem a bit weird at first, but definitely something to work up to! Again, search for some on the Internet.

Real food will start to sustain you nicely throughout the day once you get off the processed stuff. If these recipes don’t feel satisfying to begin with, have a boiled egg with them to start with. Your body will change, balance out. You will stop craving refined sugars and carbohydrates after a while. Your blood sugars will level out and you’ll feel satiated for longer. Your taste buds develop to really taste and enjoy the wonders of real food flavours. It is exciting stuff!

So go for it, make the first change towards a real-food lifestyle; eat real breakfast.

Comments, likes, pins and shares encouraged! I would love to see YOUR breakfast ideas on social media 🙂

By Franklee Healthy

A little message at the end: These blog posts are simply to help me process my own learning. I have no medical, health-science-y background… although I am studying towards a diploma of nutritional science, and I do my best to consult reliable research. If you see any info that doesn’t quite look right, then great! Comment away with your thoughts, because I would love to know more.

 

 

 

 

 

Banana-Zucchini-Cacao Mug-Cake

 

Banana-Zucchini-Cacao Mugcake

Ingredients: 1 small banana, 1 medjool date, half a chopped zucchini, ¼ cup of almond meal, ½ teaspoon baking soda, 2 tablespoons of cacao powder. Optional addition to boost protein: 1 egg.

Steps: blitz the banana, date and zucchini in a bullet like blender, to forma a smooth paste. Pour it into a large mug. Add almond meal, baking soda and cacao powder (and egg if using). Mix it all well, then microwave for two minutes (microwaves vary, though). Either eat it spoon by spoon from the mug, or gently tip it out on a plate. Serve with coconut cream, or even more delicious, coconut yoghurt, if you please. Enjoy.

*I’m sure microwaving can’t be the best thing, but damn this is delicious! And still full of good stuff! Better than your conventional toast or cereal with orange juice… Probably not an everyday thing though… xx

By Franklee Healthy

Mango-Spinach Chia Pudding

Mango-Spinach Chia Pudding

Ingredients: flesh of one mango (or about half a cup of frozen), 1 handful of baby spinach, 2 tablespoons of pumpkin seeds, half a cup of almond milk, 2 tablespoons of chia seeds, coconut yoghurt to serve (optional).

Steps: Blitz it all up in a blender until smooth (apart from coconut yoghurt). Leave it in the fridge over night to gel through. Eat as a breakfast pudding in the morning, with coconut cream if you fancy.

By Franklee Healthy

Banana and Ginger Smoothie

Banana and Ginger Smoothie unedited

Ingredients: 1 small banana, half a teaspoon of ground ginger, 1 cup of coconut milk, ¼ cup of sunflower seeds, 1 tablespoon of melted coconut oil.

Steps: Throw all apart from the coconut oil into a blender and blitz until super smooth. Add the coconut oil and blend a few more seconds. Enjoy!

I usually throw a handful of baby spinach into my smoothies too, so feel free.

By Franklee Healthy

*I make ‘coconut milk’ by shaking a 270mL can of full fat, preservative free coconut cream with about 500mLs of water in a big jar. A sure way to avoid any nasty stuff being added.

 

 

Miso Meatball Soup

 

Miso Meatball Soup 2

Ingredients: mince – I used beef but I think free range pork or chicken might be even better, 2 cm of finely chopped ginger, 2 cloves of finely chopped or crushed garlic, 1 tablespoon of fish sauce, 2 tablespoons of rice vinegar, 2 tablespoons of miso paste, 1 sheet of nori seaweed all teared up into bits, 2 tablespoons of tamari or soy sauce, ¼ cup of chopped spring onion, 1 chopped bok choi (and any extra chopped greens if you want more).

Steps: roll the mince into little balls and place in the slow cooker insert. Add the rest of the ingredients apart from fresh greens. Pour a couple of litres of water over top and slow-cook for 8 hours on low. Add the greens at the end and pop the slow-cooker on high for an extra half an hour. All done!

 

Little Purple Cake

IMG_7768Cake Ingredients: Dry: 1 and 1/4 cups of almond meal, half a teaspoon of baking soda. Wet: 1 banana, 3/4 cup of blueberries (thaw if frozen), 3 prunes, ½ tablespoon vanilla paste or extract.

Icing Ingredients: ¼ cup of blueberries, 1 banana, 1 tablespoon of chia seeds, ½ teaspoon vanilla extract, 1 tablespoon coconut cream.

Steps: Put the dry cake ingredients in a bowl. Blitz the wet cake ingredients in a small food processor or bullet blender. Add the pureed ingredients to the dry bowl and stir with a wooden spoon to combine. Spread into a lined loaf tin. Bake on 180 degrees Celsius for 25 minutes.

For the icing, puree all ingredients in a small food processor or bullet blender. Leave in the fridge to thicken up (the chia seeds will work their magic).

Let the cake cool completely before icing. Enjoy with a cuppa!

 

Is People-Pleasing Affecting YOUR Health?

 

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Bike Ride with my Uncle Dave to the loveliest spot in Motueka – The Janey Seddon

If you know that sinking feeling when you say ‘yes’ to doing something that you don’t actually want to do, you’re probably a people-pleaser. Making other people feel happy is a fantastic, powerful thing, but not at the expense of self-love.

Mental health impacts over-all wellbeing in a big way. So, it is super-important to please yourself before you please others. This is not being selfish; it is self-care. Running yourself into the ground to meet the needs of others is not a good idea. Looking after yourself fuels your own happiness as well as the happiness of others around you.

Everyone is different, but here are a few tips for self-care.

  • Schedule ‘me-time’ – every single day! I personally tick off me-time with yoga, reading novels, running, being in nature, having a cup of tea, pottering in the garden, having a bath, napping, baking, walking… just to name a few. Ten minutes is all I squeeze in some days. But I make sure I do it every. single. day!
  • Tune into your own needs – some days you might need to take more me-time than usual. If you listen to yourself, you will know when. And when you do need it, make sure you do it. Everything else can wait. You will do a better job at those things if you have restored your mental and emotional energy first.
  • Don’t be scared to break a commitment to something that you don’t love in the first place! Humans seem to have a very strong commitment to… well… commitment! We judge ourselves, and others judge us (so what?) when we break a commitment.
  • Postpone – people don’t mind too much when you say a straight up ‘no’ to doing something. Try not to make excuses, or you will be left with that guilty feeling. Just say no, thanks.
  • Take plans into your control to make sure you do things that you will actually enjoy doing – if you have been invited for dinner but you don’t have the money to spend, change the plans to a walk on the beach instead. Don’t be afraid to suggest an alternative activity.
  • Pinpoint the real reason you don’t want to go – if you are purely being lazy, decide whether you might actually benefit from going ahead. If not, don’t do it.

Hopefully these little ideas will help someone out there to put himself or herself first. It really will have a significant impact on your health. To health and wellness!

I would love to hear some ways that you put yourself first… so comment below 🙂

By Franklee Healthy

A little message at the end: These blog posts are simply to help me process my own learning. I have no medical, health-science-y background… although I am studying towards a diploma of nutritional science, and I do my best to consult reliable research. If you see any info that doesn’t quite look right, then great! Comment away with your thoughts, because I would love to know more.

 

 

 

 

Tomato and Celery Soup

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A good, tomatoey tang to this one. Winter goodness.  

Ingredients: a fair few chopped tomatoes, a cup of finely chopped celery, 1 chopped onion, 1 cup of homemade chicken stock, a handful of basil or oregano leaves, salt and pepper, half a cup of full cream.

Steps: Throw all ingredients apart from cream and herbs into the slow cooker, top up with water to cover, and set to low for 8 hours. Let it cool slightly. Add the cream and herbs and blitz in your blender until smooth.

Serve with fried halloumi bits or a sprinkle of nuts or seeds.

*You can do this in a saucepan on the stove by simmering for 30 or so minutes rather than slow cooking.

By Franklee Healthy