Spag Bowl


Serves 3, Takes less than half an hour!

Ingredients: A really good drizzle of olive oil, 5 ripe tomatoes all chopped up, 2 tbsp tomato paste, 1 handful of fresh herbs (basil and oregano went down very well!), 1 roughly chopped large shallot, 1 fresh garlic clove, 1 tbsp paprika, 2 pitted olives, salt, pepper, 500g beef mince, 2 cups full of finely chopped baby spinach or Swiss chard (get rid of any stalks) 1 packet of soy bean noodles.

Steps: Heat olive oil in a good pan to a low-medium heat. Add the beef mince and cook until beginning to brown, breaking up and stirring with a wooden spoon as you go. Blitz all the remaining ingredients (apart from the noodles and spinach or chard) in your food processor until super smooth. Add the newly formed sauce and leafy greens to the mince, stir it all through to combine, and simmer for about 10 minutes. Keep stirring it every now and then. It should reduce nicely into a thick meat sauce. Cook the noodles in boiling water and drain (it will tell you nitty gritty details on the packet). Serve your tomato-ey mince on the noodles, with a bit of chopped avocado on top if you wish! Enjoy.

By Jasmine at Franklee Healthy

#9 I live My own Life: Jasmine’s Healthy Habits

…. That you can do too! 

Warning: this blog post is ALL ABOUT MEEE!


I am happiest when I truly live my own life. When I’m travelling on my own journey, and nobody else’s. Here are six ways I live my own life:

  1. I set my OWN goals (don’t follow anybody else’s) and maintain the belief that anything is possible if I put in the effort and seek the knowledge and advice that I need.
  1. I do what makes ME feel good, not what makes others feel good. I eat the way that makes me feel good, rather than following super-food (and junk-food!) trends. I do the exercise that makes me feel good, when I feel like doing it. I spend my downtime in a way that makes ME feel good… often in the outdoors, or snuggled up reading a good book with my cat Meila (if she’ll oblige…)!
  1. I have a career that makes ME feel good, and I fulfil my professional role in the way that works for me.
  1. I am ME, in all situations; at work, at home, around my friends, around my partner’s friends, around my friends’ friends, out in public, meeting new people, in job interviews, during teaching observations, and more! ALL the situations!
  1. I question everything. I take advice on board, but only implement the stuff I agree with or works for me.
  1. I know my own values and stick to my guns… my beliefs and opinions are MINE to keep and embody… and I’ll voice them if I feel I need to. I won’t do something that I don’t want to if it doesn’t line up with my values.

So there you have it, six ways that help me live my own life. It keeps me focussed. It keeps me genuine. It keeps me happy. So go ahead and be YOU too xx

By Jasmine at Franklee Healthy


Cumin Spiced Summer Salad

Ingredients: 4 cups corn kernels removed from the cob, 2 grated carrots, 2 chopped avocado, 3 medium, finely diced kumara (sweet potato), 2 cups finely shredded baby spinach, 1 cup quartered cherry tomatoes, 1/4 cup finely sliced spring onion, 1 tsp ground cumin, 1 lime, drizzle of olive oil, salt and pepper. Add some fresh coriander if you’re adventurous.

Steps: Bake the tiny squares of kumara, spread out on a large tray on around 200 degrees Celsius, for about 20 minutes or until soft. Let cool. No need for any oil or fat here. Simmer the corn kernels in a pot of water for about 15 minutes. Drain and cool. Throw all the ingredients into a large salad bowl and toss really well to combine. Serve with roast chicken or add to your summer barbecue spread!

By Jasmine at Franklee Healthy

#8 Smile, Laugh, Have Fun! Jasmine’s Healthy Habits…

…that you can do too!

In every situation, I find a reason to smile, laugh or choose to have fun. It enhances my happiness, or flips gloomy-ness on its head. So when I find myself in a situation that is super BORING, dry, serious, depressing or tense, yepp….I smile! And, everything feels better. When choose to smile or laugh, these things happen:

  • Difficult tasks get easier
  • I feel good…. more relaxed and happy
  • Others feel good too, because when you smile at someone, they return the smile, and then they feel more relaxed and happy too!
  • Tasks become more fun and fulfilling
  • I feel like I can tackle anything!

Why do these things happen? Studies suggest that laughter and smiling (which for me are both involved in having fun!) can be a useful tool for decreasing the production of stress hormones and enhancing one’s current mood[1] at least for a little while. But I reckon if you do it all the time, it has long lasting effects! Right?! It even applies to forced smiles and laughter… and if you have ever attempted this, you will know that it usually leads to REAL smiles and REAL laughter, and just general ridiculousness.

These results suggest that adults who act happy (broad smile; hearty laugh) for a minute a day are likely to elevate their mood for at least a few seconds.

So becoming one of these happy-acting adults might just help you become a more wholesome, happy, healthy human. I hope you give it a try!

By Jasmine at Franklee Healthy

[1] Neuhoff, C. C., & Schaefer, C. (2002). Effects Of Laughing, Smiling, And Howling On Mood. Psychological Reports,91(3f), 1079-1080. doi:10.2466/pr0.2002.91.3f.1079


Zucchini Carbonara with Cauliflower and Parmesan Crumb

Serves 3-ish

Takes about 30 minutes

Ingredients: half a head of cauliflower, 3/4 cup grated Parmesan cheese, about 6 medium to large zucchini, 2 free range eggs, 2 finely chopped fresh garlic cloves, 100 grams of finely chopped pancetta (the stuff without any additives!), dollop of good quality butter, 2 cups baby spinach, 1 teaspoon quality sea salt, good grind of pepper.

Steps: Chop the cauliflower into small-ish bits, pop in the food processor, and blitz ‘til it becomes fine crumbs. Spread the cauli’ crumbs out onto a baking tray, sprinkle evenly with ¼ cup of the parmesan, and pop it in the oven on 200 degrees Celsius for about half an hour. You will need to take it out and mix about with a fork a little two or three times in the half hour.

Spiralise your zucchini into noodles using a spiraliser. Set aside. Whisk eggs with a fork in a bowl with the remaining parmesan cheese (you should have about half a cup left). Heat a good pan with butter to a medium heat. Add the garlic and pancetta and stir until aromatic. Add the zucchini noodles and continue to stir occasionally until it begins to soften. Turn off the heat. Add the eggy-cheese mixture, the baby spinach, salt and pepper to the zucchini noodles and stir through gently. The heat of the zoodles will allow the eggs to cook a little. Serve the cauli-parmesan crumb on top of the zucchini carbonara and devour. This one even deserves the accompaniment of a good glass of wine! Enjoy.

By Jasmine at Franklee Healthy



Cashew Cacao Mini-Pancakes (AKA Pikelets…)

Ingredients: 1/3 cup raw cashews, ½ cup coconut milk, 1/8 cup chia seeds, 2 tbsp coconut flour, 2 eggs, 2 tbsp cacao powder, 1 tsp baking powder, coconut oil for frying.

Optional: small handful of cacao nibs, 1-2 tbsp chopped dates.

Steps: Throw all but cacao nibs and dates in a food processor or bullet blender and blitz until smooth. Stir though the nibs and dates if using. Heat 1 tbsp coconut oil in a good quality pan to a low-medium heat. Add tablespoons full of the mixture to the pan, spreading it out a little with the back of a spoon. Let them sizzle away for about 3 minutes… but keep an eye on them as they can burn easily on the outside! Flip veeery gently and fry for a minute or so on the other side. These are delicate wee pikelets, so be gentle.

Yummy drizzled with some gorgeous raw honey.

By Jasmine at Franklee Healthy

#7 Sleep Hygiene: Jasmine’s Healthy Habits

…that you can do too!






Sleep is as important as nutrition, in my opinion. I am writing this as one of MY healthy habits, but this is actually a tricky one for me. Despite placing huge value on good sleep every night, I don’t always achieve this. I often say that I’m not a good sleeper. HOWEVER, when I do get a good sleep, I feel amazing the next day. And, it does not happen by accident. And this is why I know that the following things help to achieve good sleep hygiene:

  1. ZERO screen time at least an hour before bed. I switch off my devices (actually, I don’t most of the time, but I am certainly working on it!!!). They disrupt my sleepy hormones, and encourage my mind to work overtime.
  2. Have a dark, quiet room. If, like me, you live in a populated area with obnoxious street lights and fellow human beings surrounding your residence, this might just require a little precious-ness from yours truly, by wearing an eye mask and ear plugs to bed. I don’t need to do this when I am visiting my quiet home towship, Marahau/Motueka, but I do need to do this where I live, Christchurch.
  3. Fresh lavender flowers in my pillow-case. So dreamy!
  4. Be physically active during the day so there is no built up energy hanging about when it is not wanted.
  5. Letting go of small, petty thoughts about this and that, that get me wound up.
  6. Reading a non-fiction novel before bed to help wind down the day’s thoughts.
  7. Be ready for tomorrow, so I am not mentally running through what I need to do in the morning. This includes having breakfast planned or ready, having my clothes organised to throw on after the shower, and having my bag packed with whatever I will need for the day.
  8. Only using the bed for sleep, reading and sex. If I use it for lesson planning, blogging or social media etc, then I am more likely to have those on my mind when trying to get the zzzz’s.
  9. Take a magnesium supplement before bed… I reckon sometimes it helps me to relax into sleep, and sometimes it does not. There must be a reason, perhaps it comes down to what my body actually requires at a given time. Plus, I am still debating whether vitamin and mineral supplementation is a good idea when you already have a nutrient-dense diet. What do you think?
  10. Camomile tea after dinner… but not straight before bed or I need to pee once I manage to get to sleep… it seriously has an immediate relaxing effect on me. Apparently it helps you poo well too. Win, win!!

These are probably ideas that you are already well aware of, but it doesn’t hurt to remind ourselves from time to time. Do you agree with my ideas? What are some ideas YOU, amazing human, would add to the list?

Over to you!

By Jasmine at Franklee Healthy