Meat Free Week

Plants can only be as healthy as the soil, animals can only be as healthy as the plants and we can only be as healthy as the animals and plants that we eat.

Australian’s eat 111.5kg of meat per person every year. The world average is 41.9kg per person each year. We are the third biggest meat eaters in the world.

I am no longer a vegetarian, but I do think it is incredibly important for us to take responsibility for how much meat we do eat and where it comes from, to ensure the animal’s cycle of life is as healthy and humane as possible. A little awareness and a moment of thought into the dramatic reality of the meat industry’s morality may encourage an appreciation for our planet and the animals we share her with. When you wholly realise the extent of cruelty we as humans have allowed to fall upon another living being, it is impossible, from where I stand ethically anyway, to not want to assist in the progression of positive change.

The U.N. has identified the livestock industry as one of the most significant contributors to today’s serious environmental problems. Meat production takes a heavy toll on our natural resources. Did you know that the world’s major fishing areas have reached or exceeded their natural limits, yet one third of the world’s fish catch is fed directly to livestock? Growing the amount of grain needed to feed factory farmed animals has a weighty environmental impact as well, potentially putting the future of our global food sources in peril.

This disrespect for nature and disregard for our fellow conscious, living beings which we share the earth, all comes down to the control and commodifying of nature. It seems fairly far fetched to wish for a reversal of the tragic trend of factory farming and GMO crops, but an informed choice on what you choose to eat can be claimed. Recognising the profound ecological, physical and metaphysical connections between all life on this planet and honouring the unity and coexistence between all things are enough reason for me to speak out against this detrimental system and inspire a more ethical approach to health.  

Being only one week until Meat Free Week, a campaign encouraging us to think about how much meat we eat an the impact eating meat has on your health, the environment and the animals, I thought I’d share some of my favourite plant based meals to animate the energy within those of you enlivened to create a change.  

A common misconception amongst meat eaters is that a meal without meat will leave them feeling hungry and dissatisfied, this is almost certainly a limiting belief that blocks exploration into the diversity and creativity of plant based meals. Incorporating good quality proteins like nuts, beans, legumes, seeds, cheeses and yoghurt initiate satiety whilst adding dimensions that build on flavour and texture.

This Kale, Pear and Goji Detox Salad is packed full of wellness promoting ingredients, vibrancy of colour and flavour, and most importantly tastes amazing!

Any green leafy can help to increase alkalinity and detoxification in your body. They are also rich in vitamins A, C and K and folic acid, as well as calcium, potassium, copper and iron. These nutrients are necessary for healthy bones, skin and eyes. Garlic and turmeric help stimulate circulation, reduce inflammation, aid digestion, assist with elimination and boost the immune system. Goji berries are filled with powerful antioxidants, which protect our DNA from damage by free radicals. Chia seeds boast all 8 amino acids making it a complete protein, as well as omega 3, calcium, potassium, Vitamin C and Iron. 


250 g kale 

100g beetroot leaves or whatever greens you have in the fridge

2 pears, thinly sliced (I used a purple heritage variety, but any variety is fine)


2 spring onions, sliced

1 lemon, juice and zest


1 teaspoon ground black pepper


Pinch sea salt


1 hot chilli, thinly sliced

1/2 teaspoon ground or fresh turmeric


1 clove fresh chopped garlic


2 tablespoons goji berries

2 table spoons chia seeds

2 tablespoons olive oil


Wash and de-stem the kale. Shred the leaves and place into a large mixing bowl.
 Add a little salt, pepper and the juice of 1 lemon plus the olive oil, garlic, chilli and turmeric.
 Massage the aromatics into the leaves for 1 – 2 minutes or until the kale has slightly collapsed and softened.
 Add the beetroot leaves, pear, chia seeds and goji berries. 
Toss through gently until they are evenly distributed through the salad.
 Divide between serving bowls and enjoy.

Peanut Crusted Chicken

This dish is one of my family’s favourite go to dinners. You do need a food processor to make the paste, so unfortunately it’s not for everyone, but assuming that you do - it’s so quick and easy to make with a finished plate that looks and tastes like you spent hours!

Process 1 cup roasted unsalted peanuts, ¼ red curry paste, 1 tablespoon kecap manis, half cup coconut milk and half a bunch coriander until a textured paste forms.  Place 4 chicken breasts on a lined baking tray and spread decadently with the peanut mix. Roast, uncovered, in pre heated oven until chicken is cooked through. If your chicken breasts are a bit thick or uneven, you can always strike them with a kitchen mallet or rolling pin. This tenderises the meat and ensures that each serving will cook through evenly.

To make the salad, cut one Lebanese cucumber down the centre lengthways, remove the seeds with a teaspoons and slice into thin chunks. Combine cucumber with 2 cups beans sprouts, ¼ shredded red cabbage, 1 thinly slice red onion and enough fresh mint and coriander to fill the salad. Dress with 1 teaspoon fish sauce, 2 tablespoons sweet chilli and the juice of 1 lime. Top the salad with sesame seeds and fried shallots to make it extra special!

Allow the chicken to rest for a couple of minutes, then slice on an angle. Arrange upon a mound of the salad, embellished with snow pea sprouts or Mache greens.

Pho Ga - Chicken Vietnamese Noodle Soup

Pho is such a fun and interactive dish. Although this recipe boasts several processes, it's well worth the effort, and as it makes a fair bit, you can enjoy pho for a couple of days succeeding, if it lasts that long!

1 whole organic chicken

1 whole onion, unpeeled and cut in half

10cm chunk of ginger, unpeeled

Broth spices:

2 tbs whole coriander seeds

4 whole cloves

2 whole star anise

2 tbs sugar 

2 tbs fish sauce

small bunch of coriander stems only, tied in bunch with twine

1 packet dried rice noodles

Place ginger and onion on a small baking sheet. The top of the onion should be about 15cm from the oven’s heating element. Leave to colour at a high temperature for 15 minutes. Turn the onion and ginger occasionally, to get an even char. The skin should get dark and the onion and ginger should get soft. After cooling, rub to get the charred skin off the onion and use a butter knife to scrape the skin off the ginger. Slice ginger into thick slices.

Fill a large stockpot with water and boil. With a sharp cleaver, carve the chicken breast meat off and reserve. Segment the rest of the chicken into workable sections. The more bone that is exposed, the more marrow goes into the broth, which equals more nutrients and flavour. You can even whack several places along the bone just to expose more marrow. When the water boils, add chicken sections (not breast) and boil on high for 5 minutes. Strain the broth. Carefully remove all meat from the bones and set aside.

To the broth, add the chicken breast, onion, ginger and all of the broth spices, cover. Turn the heat to high and let come to boil, then immediately turn the heat to low. Prop the lid up so that steam can escape. After 15 minutes, remove the chicken breasts, shred  and set aside. With a large spoon, skim the surface of any impurities in the broth. Skimming every 20 minutes ensures a clear broth. Simmer a total of 1-1/2 hours. Taste and adjust seasoning with more fish sauce and or sugar.

Strain the broth, discard solids. Prepare noodles as per directions on package. In each bowl, ladle the broth over the shredded chicken and rice noodles. My favourite part of this dish is having a selection of accompaniments on the table for everyone to pick and choose from.  You can keep the soup simple and just add bean sprouts, herbs and lime or you can get a little creative and add a rainbow selection of whatever takes your fancy. 

            

Juice for Digestive Health

Juice:
   Pineapple

   Kiwifruit

   Ginger

   Cucumber

   Spinach

   Parsley

Then add:
   Coconut Water

   Slippery Elm

   Aloe Vera Juice

   Probiotics

Blend together and top with a sprinkling of hemp seeds

Pineapple is one of the best fruits to consume for a healthy gut. The Bromelain enzyme found in pineapple particularly targets the breakdown of proteins, which eases digestion. Pineapple enzymes are good for the blood with both anti-inflammatory and anti clotting properties.

Kiwifruit encourages faster and more complete digestion of food proteins due to the presence of a unique naturally occurring enzyme present only in kiwifruit, actinidin. Along with pineapple, kiwis are a great source of vitamin C. Each of the tissues in your digestive tract contains collagen, a protein that helps hold your tissues together. Your body makes new collagen molecules to keep your tissues strong and relies on new collagen production to help heal tissue damage. Vitamin C helps your body produce enough collagen to maintain the tissues of your digestive tract.

Ginger helps to stimulate saliva, bile and gastric juice production to aid in digestion.

Parsley improves the digestion of proteins and fats, promoting intestinal absorption, liver assimilation and storage. It promotes faster elimination of waste materials from the body and helps to balance blood sugar.

By Ayurvedic principles, the coconut is considered “carminative”.  This means that consumption will aid digestion, help remove toxins, limit intestinal gas, improve nutrient absorption, and generally cool the digestive tract.

Cucumber's high water content and dietary fibre work together to promote digestion. Cucumber is also incredibly hydrating.

Slippery Elm is known for its ability to soothe and strengthen the organs, tissues and mucous membranes. It reduces the amount of time digestives remain in the bowel; absorbs toxins from the bowel; and enhances helpful bacteria processes in the intestines. The mucilage resists hydrolysis and digestion by stomachs acids and enzymes, meaning that it maintains it's soothing action throughout the entire digestive system.

Aloe Vera has natural healing and detoxifying powers and works gently within the intestinal tract to help break down impacted food residues and thoroughly cleanse the bowel.

Probiotics are good gut bacteria that improve the balance of flora in the digestive system. They aid to improve digestion, produce vitamins, detoxify chemicals, produce nutrients to repair the gut lining, increase resistance to infections, regulate the immune system and prevent the overgrowth of bad bacteria.

Hemp seeds contain high amounts of digestible protein and essential fatty acids. Plus they make great garnish and offer a distinct nutty flavour that goes nicely with the coconut.

Kombucha

Every Wednesday morning I tend to my culture babies. I've been doting over my kefir for a while now but i haven't mentioned my second culture child, kombucha- the perfect beginners culture- very hardy and super low maintenance.

Kombucha is an effervescent fermentation of sweetened tea using a "mushroom" or "scoby" (symbiotic culture of binary yeasts) as the mother culture. It is an ancient healing tonic and a very potent and medicinal drink, so best consumed in small amounts. Start with 1/4 cup per day initially and work your way up to 1 cup over time.

Kombucha contains various acidic metabolic by-products, including acetic, usinic, tartaric, glucuronic, succinic, pyruvic, ascorbic (vitamin C), butyric, lactic, as well as glucosamines, heparin, beta-glucans, B vitamins 1,2,3,6,12 and folic acid, more than a dozen yeast strains, enzymes and other antibiotic substances.

Acetic acid conjugates with toxins, making them more soluble for subsequent elimination from the body. Glucosamines are associated with cartilage, collagen and the fluids which lubricate the joints. They also play a role in protecting articular tissues from oxidative damage. Glucosamines increase synovial hyaluronic acid production which functions to aid preservation of cartilage structure and prevent arthritic pain. Butyric acid protects human cellular membranes and combined with glucuronic acid, strengthens the walls of the gut and so protects against parasites, including yeast infections such as candida. Usinic acid is antibacterial and antiviral. Heparin exhibits a broad spectrum of immunomodulating and anti inflammatory properties, which specifically aid in the healing of ulcerated mucosa. Beta glucan is a potent free radical scavenger, insulin stimulator and non-specific stimulator of the immune response- in particular macrophages, which play a pivotal role in initiation and maintenance of the immune response.

Medical research has documented kombucha's efficacy for treating digestive disorders, hypertension, cholesterol, arthritis, gout, rheumatism, allergies, and eczema among others.  It also invigorates the glandular system, harmonises and balances the metabolism and eases irritability, anxiety, headaches and fatigue. 

This delicious, healing and detoxifying drink is so easy to make yourself and the cost is insignificant, especially in comparison to the store bought variety. I purchased my kombucha mother from Margaret Blackney through her eBay store. She is incredibly helpful, with a wealth of knowledge regarding culturing for first timers.

For the first brewing, boil 1 litre spring water, add 1/3 cup white sugar and 1-2 tea black tea bags or 2-3 teaspoons loose tea and allow to steep until tea is cool. Strain if using loose tea and pour into a glass jar. Add your kombucha mother with the starter tea, give a stir to settle her in, then cover with a muslin cloth or loose lid so the mixture can breathe. Store out of the way, at room temperature for 1 to 2 weeks. Longer culturing time will make the tea more sour as it will have eaten up more of the sugar. 

After leaving the tea to work it's magic, carefully pour the kombucha liquid into a jug, leaving the kombucha mother behind with roughly 1/2 a cup kombucha liquid. Refill the jar with the same sweet tea mixture as previously done and leave another week or so until the next brew is ready.

The kombucha that you have poured into a jug can either be put in the fridge and enjoyed as is, or you can implement a second brewing. To do this pour you kombucha into a bottle or jar, add fruit, juices or spices for flavour, and seal it tightly. Leave at room temperature for 2-3 days, then transfer it to the fridge.

Today I infused my second brew kombucha with fresh apple juice, a cinnamon stick, vanilla pod, 1/2 teaspoon whole cloves, 1/4 teaspoon cardamom. Waiting a couple of days is almost too long,  I'm so excited for this one! 

        

   

Pumpkin Soup with Crispy Chickpeas and Kale

The pumpkin, sweet potato and carrot in this soup are excellent sources of carotenoids which are a group of brightly coloured pigments responsible for the orange colour of these veggies. Carotenoids are potent antioxidants, which when eaten in their whole food form protect against cancer and other degenerative diseases, while also improving your immune response to infections. Beta-carotene is the most important carotenoid for adequate vitamin A intake. Vitamin A is an essential vitamin required for vision, gene transcription, boosting immune health and great skin health.

To make the soup, roughly chop half a butternut pumpkin, half a jap pumpkin, 1 large sweet potato and 2 carrots. Fry off an onion in some coconut oil until it starts to colour and add the veggies. Pour over enough veggie stock to cover, add 'Berbere' a fiery Ethiopian spice mix, salt and pepper. Bring to the boil then turn down to a simmer and leave until all veggies are broken down enough to blend. Please make sure the soup is cooled before using a hand mixer or any other device for that matter, as being burned by pumpkin lava is not ideal. Blend until silky. 

                      

Since I'm not eating grains anymore, I won't be having any bread with my soup... To make this dish more of a complete meal I like to add some chilli garlic kale and crispy chickpeas. Both these elements add texture and flavour as well as bounds and leaps to the total nutritional profile.

To make the chickpeas, drain and rinse the a couple of cans chickpeas well, make sure you remove all water as this will slow down the cooking process. Place on a lined baking tray with a little olive oil and salt and into a preheated oven until golden and crispy. Make sure to check on them regularly as it only takes a second for them turn, catch and burn. These crispy chickpeas are so versatile and temptingly moorish. They add texture and class to any dish and make for a pleasant change when snacking on mixed nuts gets old. I'm so obsessed with them, I carry I snap lock bag around in my bag for sustenance on the go! They keep well, so I like to make a big batch and store them in an airtight container for when I need them next. For the next element of the dish, combine kale, garlic, chilli and lemon zest and toss in a hot pan with some coconut oil until cooked through.

Adorn soup with kale, chickpeas and goats cheese or feta. 

Veggie stack with marinated chicken, salsa and hummus

This flavour packed dish incorporates and exaggerates a couple of quick and simple culinary keepsakes in my chicken, those being a versatile marinade, speedy salsa and punchy hummus.

    

    

To allow for maximum flavour, I like to marinade as far in advance as possible as this gives time for all the flavours to marry and also helps to tenderise the meat. I used chicken tenderloins for this recipe, but any other protein would tie in just as nicely. To marinade, combine 1 teaspoon raw honey, juice of half a lemon, clove of crushed garlic, pinch of each cumin, paprika, mustard seeds, chilli and salt ( lemon myrtle if you have it) and olive oil. Massage the meat and set aside.

Slice pumpkin, eggplant and sweet potato, drizzle with oil and arrange on a baking tray to roast in a preheated oven until tender and lightly coloured. 

To make salsa, slice cucumber lengthways, scrape out seeds with a teaspoon, julienne then finely dice. Dice half a Spanish onion and 3 tomatoes to roughly the same size. Combine everything in a bowl with half a bunch coriander, the juice of a lemon, salt, pepper and olive oil.

To make the hummus, combine 1 can chickpeas, 2 cloves garlic, 1 teaspoon tahini, juice of half a lemon, salt, pepper and olive oil in a food processor and blitz until you reach the desired consistency. I like to add a little water to loosen instead of adding more oil as I find the flavour of the oil can overpower the other flavours. These measurements make more than you'll need for this dish, but the hummus will keep in the fridge for a couple of days. Having homemade dips in the fridge is a lunchtime lifesaver for me. Partnering dips with raw veggies, nuts, cheeses, salad mix, or leftover dinner components makes for a nutritious and satisfying lunchbox.

To assemble this tower of goodness, arrange the veggies topped with some hummus, another layer of veggies, the chicken and finally embellish with a scattering of salsa. Serve with avocado and crumbled feta.

Spring Clean

Although it doesn’t feel like it today, spring is fast approaching. To inspire for the months ahead, I thought I’d share a few ways to spring clean your body to have you feeling freshly cleansed come the change of season.  A detox doesn’t have to be something we think of every now and again when we start to feel a little off and in need of rejuvenation. I believe that we should always be trying to detoxify not only our bodies, but also our lives. Welcome new experiences and opportunities and become aware of what is not serving you well anymore. Take active steps everyday to ensure your body is in a constant state of flow and rid yourself of all things toxic.

Eat whole, organic foods By choosing to eat unprocessed, natural foods in their original form, you are nourishing your body the way nature intended. By eating this way, you can avoid the chemicals, additives and preservatives found in processed foods.

Incorporate detoxifying foods The liver and kidneys act as the body’s filtration system. To aid in cleansing these organs incorporate parsley, coriander, dandelion root, licorice root, cayenne, turmeric, garlic, lemon, grapefruit, sea vegetables, artichokes, beets, chlorella and milk thistle into the diet.

Drink plenty of water We are made up of approximately 70% water, so replenishing that water is essential for every function in the body. Water moves energy throughout the body and carries nutrients and oxygen to all cells.

Breathe properly Our bodies are designed to release toxins through breathing by exhaling carbon dioxide, the natural waste of the body’s metabolism. Breathing deeply and supplying the body with enough oxygen, releases tension, relaxes the body and mind and brings clarity. Slow down and focus on your breath.

Increase good gut bacteria The word ‘probiotic’ is a compound of two Greek words: “pro” to signify promotion of and “biotic” which means life, and by this very definition, probiotics affirm life and health. Having healthy gut flora is important for digestive health as well as maintaining overall health. Include probiotic rich foods such as yogurt, kefir, sauerkraut, miso, pickles, tempeh, kimchi and kombucha tea.

Exercise Increases circulation and moves lymphatic fluid. Metabolism speeds up, breathing increases, you sweat, all of which help to dislodge and transport toxins out of the body. Deep massage is also a good way to move lymphatic waste.

Add apple cider vinegar Alkalises the body and helps detoxify the liver. Make sure to buy the raw, unfiltered, organic variety. Similarly, start each day with warm glass of water with the juice of ½ a lemon.

Sip on herbal teas Teas are a wonderful way to integrate mind-body medicine. Be guided towards herbs that are appropriate for you and enjoy their therapeutic qualities.  Green, black, white and oolong tea are all high in antioxidants which to help neutralise toxins. Dandelion and nettle have a diuretic effect, which help to flush the liver of toxins, reduce fluid retention and aid digestion.

Eliminate toxins Caffeine, alcohol, tobacco, and processed foods are some of the obvious ones, but exposure to other hidden chemicals has a significant impact on the level of toxicity in our bodies. Cleaning products, detergents, hair care products, deodorant and cosmetics, just to name a few, contain an array of synthetic ingredients, which all add up to create toxicity in the body. Become a smart shopper, read labels, buy ethically and intelligently.

Dry body brush This technique spreads energy through the chakras, opens the pores to release stored toxins, stimulates circulation and softens deposits of hard fat below the skin and prepares them for discharge.

Be grateful Remind yourself of all the positive things in your life, notice the simple pleasures and acknowledge everything you receive.

Eat Clay The molecules in the clay contain a powerful magnetic energy, which can be used to attract and hold several types of toxins, pulling the toxins from affiliated tissues and into themselves. Dissolve about a tablespoon into water or juice and drink. Alternatively, if eating clay doesn’t appeal to you, it makes an amazing face/body mask.

Learn to meditate Achieving a state of relaxation has been linked to higher levels of ‘feel-good’ chemicals such as serotonin and to growth hormones that repair cells and tissues. It lowers the heart rate, boosts immunity and enables the body to thrive.

Listen to your body People sometimes confuse listening to the body with listening to the mind. The mind governs “should” and “shouldn’t” thought forms that have the potential to undermine the body’s natural instincts that work to keep you in a state of balance. Connect to your body, trust it will keep you safe.

Green Smoothie

A delicious and incredibly nutritious way to start the day!

         

1/4 cup juice of spinach and kale

1 frozen banana

1 heaped teaspoon each of maca, bee pollen, flaxseed, coconut cream, raw honey

1/4 cup almond milk or raw milk kefir

Kefir is a highly nutritious and easily digestible alternative to regular milk products and is a great way to re-establish good gut ecology. Most yogurts or supplements contain at least 10 million friendly bacteria from lactobacillus and bifidobacteria families per bottle or capsule. Kefir has a live organism count averaging 1 billion per millilitre so if you drink 100 mls you are getting 100 billion. Not only that, the diversity of bacteria, yeasts and other favourable organisms far outweigh that of any other probiotic product or supplement.

Raw milk contains an abundance of beneficial vitamins and minerals, but unless we can efficiently digest the milk we can't absorb them. 

Kefir grains digest milk on our behalf. They break down the milk sugar (lactose) into lactic acid and break down the milk protein (casein) into basic amino acids, ready for our intestines to absorb and use to build our own proteins. 

Kefir is a great source of vitamins B1, B6 and folic acid.

Chocolate Avocado Tart

This last week I have had a couple of friends return home from the wonderland that is Byron Bay. Every trip I take there is blissful and full of magic. I am always so impressed by the community’s love and appreciation for wholesome, nutritious food and how quick and easy it is to enjoy a meal outside of my own kitchen without compromising my abstracted food fantasy. Being the health conscious irritant that I am, at home I find it quite difficult to eat out at snatch and grab lunch spots (there’s only so much sushi and salad you can handle!), however in Byron, the options are vast and varied. One of my absolute favourite places to eat is the forever full of life, ‘Orgasmic’. Here they make the most incredible freshly baked pita pockets filled with goodness. Falafels, spiced tender chicken or, I’d have to say the best beef kofte I’ve ever eaten are just some of the fillings to choose from. The selection of condiments and salad make for the whole experience so please don’t be fussy and get everything you can! 

If you appreciate the good food rhythm that Byron moves to, swing by Bellingen on your way home, just as we did. It has to be of the most beautiful little towns I’ve seen, also with the fantastic ideology that food is best grown and produced locally by sustainable and ethical means. If you are ever lucky enough to grace this attractive little town, please stop into No. 5 Church Street, a space where they believe “their food is a vehicle to express how they feel” and wholeheartedly promote the growth of the local community by using local, organic and bio-dynamic produce. They also have live music and other social community events to enjoy while you embrace their incredible food philosophy so check their website, www.5churchstreet.com, for more information. 

The last time I was there, the waitress (who is also the owner, which I love!), encouraged me to try the chocolate tart – her very own recipe. How could I say no? Usually a chocolate tart is not something I would order off a menu, but when the dish arrived, it was spectacular! Served with homemade vanilla gelato and berry sauce, this chocolate tart was the best of all chocolate tarts I had eaten. After offering much acclaim to its utter lusciousness, I was informed that its primary ingredient was in fact avocado and all other ingredients absolutely raw! Not really one for buttery pastry or creamy fillings, this recipe was incredible and something I must try recreate at home.

Indulging in reminiscence and missing my last roadie adventure, I set task to recreating this memorable tart.  Here is the recipe I came up with, not nearly as delicious as the one I first had the pleasure of tasting but near enough to satisfy. Start by blitzing raw almonds with almond meal, hazelnut meal, a pinch of sea salt and medjool dates. Once this has formed a rough dough, squish firmly into the base and up the sides of a spring-form cake tin and place in the freezer. In the food processor, combine 2 large ripe avocados with good quality cacao, agave nectar, 2 dates and coconut sugar. When the mixture is velvety and smooth, spread over the base in an even layer and place back into the freezer. One this has set, blitz frozen mixed berries and pour over the tart, then back into the freezer. Once the berries have set in place, release the spring-form and remove the tart from the tin using a pallet knife and transfer to a serving plate. It is kindest to leave the tart to defrost a little and soften slightly to bare witness to the maximum creaminess obtainable. Nourishing served on its own or with good quality vanilla ice cream for a cheeky treat.