SPICED APPLE AND WALNUT CRUMBLE CAKE

Mmm, cake – so much delicious! Spices combine with fresh apple to make your taste buds sing. A bit of whipped cream or yoghurt on the side makes a perfect afternoon tea treat!

apple-and-walnut-crumble-cake-edited-3 apple-and-walnut-crumble-cake-editedMakes: a medium sized cake

Time: About and hour and a half all up (1 hr hands off)

Ingredients – The Cake: 3 chopped apples (I left skin on), 100 grams butter, softened (or coconut oil for dairy free), 2 eggs, 1 cup of milk of choice (I used almond), 1 teaspoon of cinnamon, 1/2 teaspoon of ground cloves, 1/2 teaspoon of ground ginger, 1 tablespoon of chia seeds, 1 cup of buckwheat flour, 1 cup of brown rice flour, 1 capful of apple cider vinegar, 2 teaspoons of baking powder, 1 cup of walnuts, 1/2 a cup of dextrose (pure glucose), OR your favourite sweetener to taste, 1/2 cup of shredded coconut.

Steps – The Cake: Combine all ingredients in a food processor, apart from the walnuts and apple. Stir in the apple and walnuts. Pour mixture into a baking paper lined cake tin. Top with grated apple, then with crumble (a combo of 1/2 cup shredded coconut, 1/2 cup oats or almond meal/quinoa flakes if GF, 1 tablespoon of coconut flour, 1/2 cup walnuts and a tablespoon of melted butter). Bake on about 180 degrees celsius for about an hour or until a toothpick comes our clean when inserted. Let the cake cool.

NEXT, top with coconutty butterscotch drizzle: stir a small can of good quality coconut cream (highly recommend Ayam full fat), some butter (coconut oil if DF), and a tablespoon or so of rice malt syrup in a saucepan on a medium heat for a good 10 mins or until it starts to brown a little. Drizzle very generously over top of the Spiced Apple and Walnut Crumble Cake.

Serve with whipped cream, greek yoghurt or coconut yoghurt. Goes down extremely well with a cup of tea. Enjoy ~

1o Tips for Achieving a Real-Food Lifestyle: Plan Ahead

img_8264 A little effort spent planning ahead pays off in a big way. Dream up your delicious real-food ideas on Sunday, do a big food shop for the week, and feel the flow throughout the week. Why?

Because, otherwise the real-food thing won’t happen! That time-space after work is a terrible time to be dreaming up delicious real-food ideas, and subsequently buying your ingredients (while you’re hungry) at the supermarket. Unless you have already planned and shopped for dinner, it is the time that you will probably feel like eating crappy processed food. It is the time that you decide you cannot be bothered cooking, and jump in the car for some quick-fix takeaways instead. But when you plan, you tend to just get in there and cook, or at least you are much more likely to. You don’t have to think, and you are already dreaming of your delicious real-food dinner.

Lunch is probably even more important to prepare and take with you to work, because it is quite difficult to find real-food on the run… unless you have a wonderful real-food café near your work, then lucky you! But it could be a bit of a strain on the wallet.

My advice is to buy a few awesome fun real-food recipe books to have on your bookshelf. Flick through them on a Sunday and choose a few recipes that make your mouth water. Shop accordingly and reap the benefits during the week.

After a while it will begin to really flow. Try it, you won’t look back!

By Franklee Healthy

Vegan Chocolate Beetroot Brownies

img_8230 img_8231Ingredients: 1.5 cups of nut- meal of choice, 1 medium-large grated beetroot, half a cup of cocoa or cacao powder, 1 teaspoon of baking soda, 1 banana, 2 medjool dates. Optional – one egg for non-vegan people.

For the icing: 2 dates, a quarter cup of cocoa/cacao powder, a splash of water.

Steps: combine nut-meal, grated beetroot, cocoa/cacao powder and baking soda in a bowl. In a bullet-like blender or food processor, blitz the banana and dates together to form a puree. Add puree to the dry ingredients and gently mix with a wooden spoon to combine. Add your egg here if using – it just helps to hold it together a bit better, as the existing recipe turns out a little delicate. Nothing wrong with delicate. Pour into a lined loaf or small cake-tin. Bake on 180 degrees Celsius for about 25 minutes – remember, ovens do vary.

Remove from the oven and let the cake cool. Meanwhile, blitz the saucy icing ingredients together in a bullet-like blender, adding extra water to reach desired consistency. Pour liberally over the cake. Sprinkle with cinnamon if you please.

Slice when cooled – be gentle with the vegan version. Enjoy xx

*You could also use half a cup of coconut cream instead of water to make a creamier icing.

*Medjool dates are soft enough but if you use other dates, soaking them quickly in boiling water can help.

By Franklee Healthy

10 Tips For Achieving a Real-Food Lifestyle – Relax and Have Fun With It

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A real-food lifestyle is not about going on a diet. It is not about restricting and depriving yourself. It is not about following special rules that promise weight loss; it is not about weight loss at all. It is about full health. It is about learning to love the delicious, fresh and flavoursome food that nature perfectly provides for us. It is about feeling the energy and vigour that real food passes onto us.

But when we become more aware of the food we are eating, it is easy to become obsessed. When we learn what processed and unnatural franken-foods can do to our body and mind, it is easy to become worried about putting them in your body, ever. It is easy to over-think things and become a little anxious about what foods to eat. Particularly because there is so much conflicting science and advice out there!

Just relax a little, is my advice to you. Choose the best option available in any situation. You will have more control over food in some situations than others – like home versus a café. But it is not about being in control. It is about making the best choices for you. And sometimes, choosing something less healthy over the super-charged-health-food option may indeed be the best choice for your mind and soul at the time.

For me, I have fun with seeking out the healthiest most nourishing options. I LOVE browsing the stores to find new healthy goodies that come just as nature intended. Those goodies might simply be the fruit that has most recently come into season. Or it could be the preservative-free coconut cream that has appeared on the shelves. I always get a thrill out of my food shopping experience! I understand that might sound a little crazy. I get a buzz out of ordering the fresh and nourishing option on the menu at a café. I find it fulfilling. But if I want a less healthy option at the time (which is not very often because I think my body has balanced out to actually want healthier food) then I’ll get that instead. That’s because it is the best option for me, and will make me the happiest at that time.

What I am trying to say is that if you want a long-term real-food lifestyle, then eat real food most of the time but don’t get hung up on the times that you don’t. It is actually really challenging to eat one hundred per cent real food in this modern life. I certainly don’t. But I do most of the time. And because of this, my body regulates itself and ends up wanting real-food over processed food anyway. Which means there is no deprivation. There is no limitation. There is just real pleasure in eating beautiful, fresh food and discovering the wonderful places it can be found. There is playing with the delightful ways it can be prepared. And there is experiencing the benefits that it gives. So enjoy real food most of the time, but just relax and have fun with it.

By Franklee Healthy

Raw Banana Chocolate Berry Tart

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img_8145Base Ingredients: 1 cup of shredded coconut, half a cup of almonds, 1 banana, ¼ cup of coconut oil, a few dates for extra sweetness if you want.

Base Steps: Blitz the coconut and almonds until oils start to release. Add the banana, coconut oil and dates (if using). Blitz again until well combined. Press it into a small-medium tart tin and chill in the fridge to set.

Filling Ingredients: half a cup of melted coconut oil, ¾ cup of cacao powder, 1 banana, ¼ cup of dates, 1 cup of coconut cream. 

Filling Steps: Blitz all ingredients apart from the coconut cream into a really smooth paste. Add the coconut cream and blitz again to combine well. Pour into the base and continue to chill to set.

Berry Topping Ingredients: ¾ cup of fresh or frozen berries.

Berry Topping Steps: If your berries are frozen, soften them a little, and then blitz the berries in your food processor until they become berry sauce! Pour over the top. It won’t set like the rest but remain a little runny. Alternatively you could pour it over each slice when serving.

Slice the tart when set and enjoy!

By Franklee Healthy

 

 

10 Tips For Achieving a Real-Food Lifestyle: Educate Yourself

img_8122When you learn how different foods can heal or harm your body and mind, you begin to just WANT to eat real food. Processed food, on the most part, loses its appeal entirely. When you understand what processed food does in your body, and the disease, discomfort, and general low quality of life that it can lead to, you just don’t want to touch it anymore!

It is not as simple as checking your news apps for the latest nutrition break-throughs each morning, or reading the foodie side of the blogoshere for updates. TV news doesn’t cut it either. Get into some peer-reviewed published books. And read both sides of the story; advances in nutritional science could indeed be viewed as a story. It is super difficult for scientists to perform accurate studies both for ethical reasons and because it is impossible to control every aspect.

Think about it… it is unethical to feed a large group of humans a diet of processed crap to see if it leads to modern disease. And, the health improvements shown in the study group that eats ‘paleo’ for an extended period of time could be due to many variables… the fact that processed food was removed, the fact that vegetable intake went up, even the placebo effect. It doesn’t necessarily prove that meat (even grass fed!) is a healthy or necessary part of a human diet. Then again, it might be! There is just not really any reliable way of knowing. So you need to think for yourself.

Get down to the public library, get a bunch of books out that explore all different nutritional perspectives. Read them all up with an open mind, and decide for yourself how you want to eat to achieve the best version of you. And remember, it all might change next month. But I am yet to find any literature that advises against eating real, fresh food. Particularly the stuff that grows in the ground! So I personally will continue to love cooking and eating delicious real, fresh food! Be well.

By Franklee Healthy

Little Buckwheat Carrot Cakes

One of those things that goes perfectly with tea.

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Ingredients: 1 cup of buckwheat flour, half a cup of coconut flour, 2 grated carrots, 1 teaspoon of cinnamon, 1 teaspoon of baking soda, 2 eggs, 4 dates, 1 cup of milk (any type, almond or coconut would be good for dairy free), quarter of a cup of walnuts.

Steps: Combine the buckwheat flour, coconut flour, cinnamon, baking soda, grated carrots and walnuts in a bowl. Blitz the milk and dates in a food processor (or blender) until smooth. This will work best if you soak the dates first, but never mind of you can’t be bothered. Add the milk/date mix to the dry mix, along with the eggs. Mix it all up with a wooden spoon. Spoon the batter into a lined muffin tin and bake on 180 degrees Celsius for around twenty minutes. Let it cool completely if it is destined for icing. See below.

For if you want an ‘icing…’

Blitz together a few tablespoons of coconut cream (the thick stuff at the top of the can when it’s chilled… scoop it off for the icing and use the runnier stuff for smoothies), a few dates (soaked is best) and a squeeze of lemon in a bullet blender (or blender, or food processor). Chill in the fridge to keep it thick. Add a couple of tablespoons of coconut flour if it needs to be a little thicker. Ice the cooled mini delicious dainty carrot cakes and enjoy!

By Franklee Healthy

10 Tips for Achieving a Real-Food Lifestyle: Shop Smart

 

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Fact: You will eat the food that hangs out in your kitchen So, stock it up with beautiful fresh food! Shopping smarter is a fantastic strategy for achieving this goal. It all comes down to navigating and getting to know your food sources.

Shop at farmers markets. No packaged food available! Juts gorgeous, recently alive, fresh, nourishing food! So inspiring and delicious! The abundance of fresh fruit, veggies, quality meats and homemade goodies are not the only reason I love farmers markets. It is also a lovely feeling getting to know the people who put the effort and love into growing or raising your food. You can’t beat those community feels. You make a stronger connection with where your food actually comes from, and thus build a meaningful appreciation of every little wholesome bite. You know that the food is local and thus fresher, easier on the environment and you will be supporting local people. Also, produce at markets is generally cheaper than the inflated prices presented at the supermarket. Especially when you consider that it is better quality. Win, win, win!

If you can’t access a local farmer’s market, those little veggie shops dotted around the place are wonderful too. Prices are cheaper, and often some or all of the produce is grown locally. And again, you get to know the people who grew your food. And they usually share your passion for real food, too.

I enjoy visiting the butcher for my meat. Again, better quality and people who work there have a passion for the stuff. It is also fresher. They are super helpful when you want particular cuts or tips and tricks too. I do find that it is slightly more expensive than the supermarket, but I like to go for quality not quantity, so it all evens out.

I do a little visit to the supermarket for spices, some canned stuff like chickpeas, beans and coconut cream, plus things like almond milk and nuts and seeds. But, you can sometimes get some of these things at the farmers markets too.

If life is way too full and a rushed supermarket shop is all you can manage at this point in life, then no worries. Just stick to the outside of the supermarket and don’t venture down the isles where all the packaged and processed food lives (or doesn’t ‘live’… and is very far removed from something that ever did live…). You can definitely achieve a real-food shop-up when you navigate the supermarket in this way.

These are just a few ideas to help out a little. Do you have more ideas or tips and tricks for shopping smarter in the real-food style? Comment below, I would love to hear them!

To health, happiness and total wellbeing!

By Franklee Healthy