I hate salads that are boring, you wont find that here, salads should be enjoyable. You can layer salads with flavour and crunch. As well as pack them full of vegetables. Plus it keeps your protein options open so you can just add whatever meat or fish you have available in the fridge. This salad is meant to be accompanied with a protein source like roast chicken, salmon, beef sausages...
Eating fresh real food is a great place to start on your healthy eating journey. Your diet is VERY important for your overall health and wellbeing. With all the different diets and guidelines out there it can be confusing how to eat healthy. The one common denominator is that vegetables are healthy and you need to bulk your diet with more veggies. Unfortunately not all veggies can agree with you and your gut. In fact some vegetables can be very aggravating depending on your current gut health status and certain veggies could causing you some symptoms or bloating. One very...
Health care and self care should go hand in hand. Self care is really preventative health care in my opinion. You can’t expect to have amazing health results while you are in a state of chaos and stress. You have to make time for healing to occur… as inconvenient as it might sound it’s the truth. It’s all go-go-go until you burn yourself out and then you wonder why you are unwell or have been ignoring some niggling mild symptoms that could potentially turn into something more serious if left unchecked. I don’t know about you but I know a lot of people...
Buckwheat is a gluten free seed, made into flour it is a great gluten free flour option. It's low GI, high fiber and has lots of good nutrition. As well as being relatively low allergen its gentle on the gut and digestion… unlike a traditional gluten containing grain. Gets my tick of approval. When you are looking to heal your gut or maintain a healthy gut going gluten free is a good idea or to severely limit your gluten consumption. Unfortunately it's an adjustment learning how to cook gluten free or what to do with gluten free flour (because it's not...
Who doesn’t have a sweet tooth? Are you always searching for some healthy treats and dessert options? Look no further. It’s hard to find gut healthy or gut healing specific recipes on the net, so here you go… your welcome. This mango panna cotta is made with coconut milk so totally dairy free and very gentle on the gut (you can of course use any plant based milk), mangos have natural sweetness however you can add some sweetness if you need or if your mango isn’t super sweet. If you keep the sweetness to a minimum it is also low carb...
Just like my last recipe (breakfast fritatta) these savory breakfast muffins are a great on-the-go breakfast options. I love having a few healthy breakfast options up me sleeve for when life gets a bit busy. These savory breakfast muffins are loaded with fiber and protein to keep you full and satisfied as well as being a healthy breakfast meal you can eat on the go. Or of course a healthy snack option. These muffins are zucchini, red onion and dill flavoured. You can however use any veggies you have on hand or dried herbs you have available. If you don't like...
When it comes to eating healthy it is a must to have some staple "prep meals" you can make in advance each week or have on hand for when you know you might be time poor or might be going somewhere where you need to bring a healthy meal instead of being stuck having to eat something outside your diet restrictions...
Wellness is a whole body healing practice, but where do you even start? Google? Books? Youtube? Blogs? Pinterest????? There is lots and lots of info out there in bite size pieces (just like this blog post) that only addresses one area of health and wellness. The difference with THIS post is that it is designed to give you a head start on your journey. Addressing your mental health / mindset / mindfulness is the first place I recommend to start for a few reasons outlined in this video. Your thoughts have the power to change your body. Thoughts and emotions literally can create a physical response in the...
If I'm reaching for a snack or something sweet (or naughty) ask myself 2 things. 1) Is this gut healthy and 2) is this worth it? Especially if you are struggling with nasty symptoms of a messed up microbiome. When it comes to sweet treats it IS possible to find healthy alternatives, but there is healthy and there is "healthy"...
Discovering how you can maintain good gut health is a must for any health and wellness journey. Your gut health controls so much of you health and is the root cause for a lot of symptoms of ill health. Not all gut health is controlled by the food you eat. There are so many factors to your health that can contribute to your gut health. Things like stress, poor sleep, a sedentary lifestyle, bad diet, environmental factors like mould or chemicals etc. So i have complied my top 10 tips for better gut health in this short video to give...
Bone broth is one of those old wives tales that has been validated by science. You grandma (or your great grandma) knew that chicken broth or chicken soup was beneficial if you were feeling sick. Chicken broth is usually made from chicken (duh) and also chicken bones… boiling them extracts minerals, collagen and gelatin to help heal and protect your gut. We now know that 70-80% of your immune system resides in your gut. SO this is why broths and chicken soup was beneficial for people feeling unwell. In western cultures we have lost these traditional methods of cooking because we...
Well its been a long journey to welcoming wellness into my life. I sure did not start out in a good place, usually it take a crisis for people to realise the value of health. It took me years to find a happy balance between healthy living and living a realistic healthy life. Its taken me years to develop ways of implementing healthy living in my day to day...
Your gut health orchestrates health / contributes and influences so many systems in the body. So its important to look after it or know the signs of an unhealthy gut. When we get symptoms we complain about (anxiety, acne, bloating, itchy skin) its the warning sign that something isn't right within the body. The gut is very influential to so many parts of the body and so many systems it can at times seem confusing that your gut health is controlling of these issues or symptoms. For example there is a direct connection with your gut and your brain through the...
Not all gluten free flour is healthy and gut friendly. I know a few people that have celiac and had no choice to go completely gluten free for their health and there are plenty of pre packaged gluten free options these days. That’s great… BUT a lot of prepackaged gluten free products are made with unhealthy flours and ingredients so while going gluten free is a much more healthful option you need to be careful with what gluten free products and flours you consume. A lot of packaged gluten free bread and pasta items are made with soy flour, corn (maize)...
Who doesn't love pancakes for breakfast? You don't have to feel deprived on your gut health journey...
Gluten free cooking ain't easy. There are heaps of gluten free flours on the grocery shelves, but not all of them are healthy options. Coconut flour is one of my favourite gluten free options. However it have taken me so many fails to actually learn how to use coconut flour. Its not the easiest flour to use because it is so absorbent. You only need a very small amount because it expands so much. This is kind of a good thing because it is a very fluffy flour if used right...
When I was on my gut healing journey I cut out bread and gluten containing products because gluten is not a gut healing item, its quite damaging on the gut. So naturally I had to forego a few staple items like bread and cake. Im sure you are here because you are on some sort of journey to heal your gut or welcome wellness into your life...
If find that people either love of hate beet kvass. If you are a lover, you might like to try this simple fermented beverage. This is a lacto-fermented beverage which means you are creating an environment suitable for lactobacillus species of bacteria (aka probiotics) to grow. Probiotics and beneficial bacteria are wildly known for their health benefits but what you probably didn't know is that fermenting food increases their bio-availability which means that the food is predigested (by the bacteria) making the nutrients (vitamins + minerals) more available and easily assimilated by you. I think by now most people...
In my house hold im the queen of salad. I have this knack for tossing together stuff in a bowl that is amazing. That's why i document it. I know it will benefit YOU! I made this on the whim and it was definitely blog worthy. I personally try to eat seasonally and in spring peas are in season...
I love a good risotto in winter? Since being on my journey to welcoming wellness im always trying to healthify recipes that are somewhat problematic. And by problematic I mean delicious but not very healthy. Unfortunately a lot of people don't do so well with dairy and it can aggravate a leaky gut. Plus starchy arborio rice can be a bit overwhelming on the glycemix index. Using the cauliflower rice instead of traditional risotto rice reduces the carb and glycemic load making it a more healthful option, Not to mention it doesn't leave you feeling heavy and tired after...