rooibos tea

There is something very relaxing about sitting down with a good cup of tea. During the working day, I am pretty partial to elevenses and/or afternoon tea involving a sweet treat and a good cup of black tea with rice milk.

Our naturopath recently asked my husband and I to try and cut out caffeine (and therefore black tea) all together. My husband and I looked at each other with fear! How were we going to get through the day without copious amounts of black tea?!

After a bit of tea research, and some trial and error, we have come across our perfect replacement black tea. And, to be fair, it is actually much nicer than black tea - Rooibos (red) Earl Grey!!! The infusion of earthy, mellow rooibos and bergamot is divine, and is as full-flavoured and full-bodied as black tea.

I have mine the same as I had black tea - with a splash of rice milk. My husband (who is a lot less strict with his diet) has his with sugar and cow's milk. As it turns out, the rooibos and honey bush tisanes generally taste quite good with milk, unlike green, white or other herbal teas.

Everything has been restored in the world!

Here is an excerpt from the T2 website about rooibos and honeybush:

"A famed & feisty South African infusion.

Same, same but different, these two African varieties of bush tea are an absolute bombshell of health benefits. Naturally sweet and slightly nutty, Rooibos or “red bush” is cultivated from a native South African shrub, as is the closely related Honeybush or “bush tea” which has a distinctly sweet fragrance that is similar to honey. While not technically teas both are caffeine-free and high in antioxidants and minerals, providing a plethora of healthy gains. Beautiful in colour and mellow in flavour, our Rooibos range is red hot and rousing."

To find out more, head here 

http://www.t2tea.com/

dog food

As all my followers will know, Poppy is our gorgeous West Highland Terrier. When it comes to food, Poppy is a typical female and can be very picky. A few years ago, in addressing a common West Highland Terrier skin condition, we put her on a veterinarian Hypoallergenic dog food, which helped to regulate her eating habits whilst also addressing her skin condition. We found that each meal time, we had to entice her to eat her food by adding a few nibbles of either meat or raw vegetables, and you would never dare to add the same thing for more than one meal in a row - how dare you!

Anyway, we take Poppy to a special Westie groomer half an hour away from her home - we figure it is worth the extra travel for a groomer that treats the dogs well and doesn't stress them out. This particular groomer also grooms show Westie's, so we have full confidence that he knows what he is doing when it comes to the haircare of Poppy. On our last visit, he introduced us to a New Zealand brand of dog food he was importing that is so good, I just had to tell you all about it!

It is called Ziwi Peak, and it is the perfect gluten free, dairy free and sugar free food FOR YOUR DOG! We buy the air-dried dog food which comes in three flavours: lamb, venison and venison + fish. As I mentioned before, Poppy has always been a picky eater, but since feeding her Ziwi Peak, she has become a real foodie! As soon as she hears the jar which we store her food in being opened, she comes racing in. We no longer have to add anything to her dog food to entice her to eat, just give her the Ziwi Peak and she is a happy Westie.

The only way I was able to take this picture of Poppy looking up at me was to dangle some Ziwi Peak in front of her, hehe

So what is so special about Ziwi Peak?

1. 1=3...Gently air dried to lock in great nutrition. Their unique, gentle air-drying process preserves the goodness of raw meat, organs and fish. 1 portion of air-dried ZiwiPeak = 3 of raw meat.
2. No preservatives, fillers or carbohydrates from grains. Only natural ingredients go into ZiwiPeak. It's totally free of any nasties, added sugars, salt, glycerines, antibiotics, hormones or preservatives.
3. Over 90% meat content. With over 95% digestibility rating, ZiwiPeak ensures your pet gets almost all the nutritional benefit or raw feeding.
4. 100% of all ingredients from New Zealand. From trusted pastures and clean oceans, safely and conveniently, to your pet's food bowl.
5. Wild-prey diet...A completely  balanced, natural, wild-prey, meat diet.  Exactly what your pet's digestive system has evolved to thrive on.

Some of my friends have complained that ZiwiPeak is more expensive than other brands of dog kibble. And it is, but it is still affordable at around $150 for a 5kg bag. You also no longer need to add anything else to their food to either entice them to eat or in an effort to give them a more rounded diet; just feed them ZiwiPeak alone - they never get sick of it and it provides them with all the nutrition they need! Plus, can you honestly put a price on your dog's health and well-being?

For more information and stockists, go to http://www.ziwipeak.com

Is nutrition a need or a want?

An excellent article from Matt Walsh - a must read!

"Everyone’s got something to sell, and very few of them are selling anything you need. So, to compensate, the peddlers pull out their shotguns and blow giant holes in your psyche. Then they convince you that they’ve got the perfect thing to plug the gaps."

Read the full article here:http://themattwalshblog.com/2013/11/02/dear-daughter-youre-beautiful-regardless-of-what-the-media-tells-you/

It begs the question of what we really need in life…love, health and nutrition, a good environment (built and natural) and education perhaps. What do you think?

kitchen scale

I am in love with my new kitchen scale - a retro styled Anna Gare Lucy Mechanical Scale 5kg/20g in the vintage white and blue colour.

I am quite a lucky girl when it comes to kitchenware as my mum works in the kitchenware section of David Jones (for those of you not in Australia, David Jones is one of the large department stores here). I had been researching all the different types of kitchen scales, both digital and mechanical, trying to evaluate the best functioning and most aesthecially pleasing product.

My mum soon informed me that some digital scales are "designed" to last a specific amount of time. My best gauge of whether to buy a product, is to ask my mum how often that product gets returned in their store. As it turns out, digital scales are returned more often than mechanical scales. In addition, mechanical scales are cheaper than digital scales - or at least cheaper than the ones worth buying as I hear the really cheaper digital ones aren't very good. I purchased this Anna Gare one for $49.95.

It now sits in my kitchen, performing its task as would be expected, whilst looking pretty. Highly recommended!

chicken risotto

Serves 4

Ingredients

500g chicken tenderloins, chopped into bite-size pieces

olive oil

celtic sea salt + cracked black pepper

onion, diced

2 garlic cloves, crushed

2 cups arborio rice

500ml chicken stock

1 cup hot water

tin of diced tomato

1 cup sliced green beans

2 tablespoons basil leaves, sliced

Method

1. Cook chicken in rice cooker with oil and seasoning. Remove and place in a separate bowl
2. Cook onion and garlic in rice cooker. Add additional oil if necessary
3. Add rice and toss to coat with oil
4. Add stock, water and tomato. Stir and cover with lid
5. When most of the liquid is absorbed (but before the rice cooker turns itself off) add beans and stir through
6. When the rice cooker turns itself off stir through chicken and basil leaves

Notes
If you don't have a rice cooker, the same method can be used on a cooktop or in the oven. If you don't have fresh green beans, frozen green beans work just as well, or even peas. Feel free to grate fresh parmesan cheese if you aren't avoiding dairy.

pork + pineapple salad

Serves 4

Poppy cooks...

1. Cook
   2 cups brown basmati rice and leave to cool (best to cook rice earlier in day or night before).
   
   
2. In a large frying pan, saute
   shallot, finely sliced, 
   2 cups red or green cabbage, shredded and
   1/4 pineapple, cut into pieces in
   olive oil until onion is slightly browned.
   
   
3. Add cold rice,
   punnet cherry tomatoes, halved and season with
   gluten free soy sauce and
   cracked black pepper to taste. Toss for 3 minutes and set aside.
   
   
4. Season
   pork fillet with
   celtic sea salt + cracked black pepper and cook in frying pan.
   
   
5. Slice pork and serve on bed of fried rice.

vegetable + bean soup

Serves 4

Poppy cooks...

1. In a large soup pot, heat
   1 tablespoon coconut oil.
   
   
2. Add
   1 bunch kale, stems removed and torn,
   onion, diced,
   3 garlic cloves, crushed,
   carrot, diced,
   zucchini, diced,
   red capsicum, diced,
   1/4 cup coriander, chopped,
   1/4 cup parsley, chopped,
   1/2 teaspoon cumin seeds,
   1/2 teaspoon ground cumin and
   1/4 teaspoon ground paprika. Saute uncovered over medium heat for 5 minutes, or until the vegetables start to soften.
   
   
3. Add
   2.5 cups filtered water and
   2 teaspoons celtic sea salt, cover with a lid and simmer for 10 minutes.
   
   
4. Stir in
   2 400g tins of red kidney beans, drained and mashed and
   2 400g tins of black beans, rinsed. Simmer, uncovered, stirring occassionally for 10-15 minutes.
   
   
5. Serve with desired garnish such as cracked black pepper, pepitas, coriander and flax seed oil.

Notes

You can also serve with gluten-free bread or coconut yoghurt. The use of cumin is a great source of iron and was used traditionally to help relieve allergy symptoms, reduce heartburn and improve digestion.

water purifier

I used to boil tap water, as the thought of a tacky looking plaster water filter that would be expensive to buy replacement filters for didn't appeal to me. It wasn't until I spotted a Southern Cross Pottery water purifier in a magazine that I realised there were some really good options available.

To be honest, what attracted me to the product was the aesthetics of the brightly coloured glazed pottery. When I had a look at their website, I then realised the enormous benefits of investing in a good quality water purifier as a long term investment.

I ended up buying the Ultra Chic water purifier in the Turquoise colour for $269 and absolutely adore it. There is a top chamber within the purifier that you fill up where the replaceable filter is fitted. I love the quaint stainless steel tap of the gravity fed purifier too. We found the perfect block of teak timber to set it on so that it is at a functional height and looks great in our kitchen.

Here are some facts and benefits of the Southern Cross Pottery water purifiers:

• They are gravity fed so don't require any special plumbing or electricity like modern fridge filters
• The filtered water substantially reduces risks of ill health
• Unlike distilled water and reverse osmosis, purified water using a carbon filter retains natural energy vibrations with healthy minerals like calcium and magnesium being retained
• Also acts as a water storage container. My model holds 10 litres (7 litres in the storage container and 3 litres in the purifier compartment)
• Water is filtered through a replaceable ceramic filter at a cost of less than 3 cents per litre
• Our bodies are at least 75% water. Adults should drink a minimum of 8 glasses of pure water a day to prevent hydration. Water is essential for our bodies to function properly as it facilitates nutrient absorption and removal of wastes
• Anything other than hydrogen and oxygen should be considered as a pollutant in our water and many of these pollutants are now positively linked to acute, chronic and terminal illnesses.
• Tap water can contain variable levels of contaminants such as chlorine, cryptosporidium, bacteria and giardia
• The purifiers are supplied with a Royal Doulton carbon activated ceramic filter which are extremely efficient at removing impurities such as bacteria, chlorine, amoeba, suspended solids, organic pesticides, heavy metals and cysts
• Laboratory test results show that this system will remove up to:
• Cyst reduction (Cryptosporidium & Giardia) > 99.999%
• Removes algae, rust, sediment & suspended solids > 99.99%
• Reduces harmful bacteria (E coli, cholera, shigella, salmonella, klebsiella) > 99.99%
• Turbidity reduction > 97%
• Removes guinea worm 100%
• Chlorine reduction > 95%
• Absolute filtration 0.9 micron > 99.99%
• For particles between 0.5 and 0.8 micron > 99.9%
• Flow rate under gravity = 1 LPH
• The ceramic wall of the filter is impregnated with silver ions to prevent growth of bacteria in the filter itself as it is a natural biocide inhibiting microbiological growth meaning there is no need to sterilise the filter
• Each purifier is hand made on the potter's wheel and individually decorated in a variety of colours
• Unlike terracotta and earthenware systems, stone water will not grow mould, become stained, deteriorate with age or leave a clay taste in your water
• The inside of the purifier is glazed allowing ease of cleaning
• No fumes are given off as with plastics or metals allowing safer long storage
• The insulating properties of stoneware will help keep water naturally cool for drinking

For more information, head to the Southern Cross Pottery website:

http://www.southerncrosspottery.com.au

carrot cake

Serves 12

Poppy bakes...

1. Preheat oven to 170°C. Grease a 20cm round cake tin lightly with oil, and line with baking paper.
   
   
2. Roughly stir together
   1 cup gluten free self-raising flour,
   1/2 cup gluten free plain flour,
   1 teaspoon bicarbonate of soda and
   1/2 teaspoon ground cinnamon into a large mixing bowl.
   
   
3. In a separate medium mixing bowl whisk together
   1/2 cup coconut sugar,
   3/4 cup olive oil,
   1/2 cup raw honey,
   3 eggs and
   1 teaspoon vanilla extract.
   
   
4. Peel and grate
   300g (approximately 3) carrots and set aside.
   
   
5. Pour wet ingredients into dry ingredients and combine with a wooden spoon.
   
   
6. Stir in grated carrot.
   
   
7. Pour mixture into the cake tin and bake for 1 hour.
   
   
8. Allow to cool before removing from cake tin

If you want to 'fancy' this cake up, finish with this amazing buttercream frosting...

1. Place
   120g coconut sugar into Thermomix and mill 20 seconds / speed 10.
   
   
2. Insert butterfly whisk; then add
   250g nuttelex,
   1/2 teaspoon vanilla extract and
   60g rice milk and mix 3 minutes / speed 3.
   
   
3. Spread over top of cake (you might find you have more than you need) and decorate with a sprinkling of
   activated buckwheat.

sultanas + pepitas

I may not have mentioned before what I do for work, but my husband and I run our own building design + interior design practice in Perth. As any owner of a small business will tell you, it is hard work. But we love it!

Eating well to maintain our health, productivity, concentration + creativity is key. And knowing easy-to-cook meals and easy snacks makes our aim to eat well a whole lot easier! I tend to eat lots of smaller meals through the day and one of my favourite snacks is a handful of no-fuss sultanas and pepitas. Being allergic to nuts rules out a lot of other options, so pepitas are my nut alternative. The nutty flavour of the pepitas, and sweetness of the sultanas, go perfectly together.

It is important to find a good brand of sultanas that are juicy as they do vary between brands. I prefer sultanas over raisins as they are plumper, sweeter and juicier. The benefits of sultanas are:

1. They are a great source of energy
2. Contain vitamins B1, B2, magnesium and calcium
3. Reduces inflammation and fever
4. Aids recovery from kidney and liver diseases
5. And new research shows raisins are a good source of inulin which is great for colon health

Pepitas are even more exciting:

1. Pepitas contain amino acids and unsaturated fatty acids
2. Contain minerals such as calcium, potassium, niacin and phosphorous
3. High in most of the B vitamins, and vitamins C, D, E and K
4. Rich in beta carotene that can be converted into vitamin A as needed by the body
5. Rich in the eye protective carotenoid, lutein
6. Snacking on one handful of pepitas provides 9 grams of body building protein, along with manganese, magnesium, phosphorous, iron, copper and zinc

Here is an extract from naturalnews.com on some other health benefits of pepitas:

Pepitas are chocked full of monounsaturated oil that has been shown to interrupt the triggering of prostate cell multiplication by DHT, a product of testosterone conversion. The omega-3 fats found in pepitas are also being studied for their potential prostate benefits. The significant amounts of carotenoids in pepitas are of interest to researchers because men with higher amounts of caroteoids in their diets have a lowered risk for prostate enlargement. The high zinc content of pumpkin seeds adds to their prostate protective virtues. 

Another reason for men to eat zinc-rich pepitas is their effect on bone mineral density. Although osteoporosis is usually thought of as a women's disease, it can affect older men, a group that suffers 30 percent of the hip fractures. 

Pumpkin seeds offer powerful anti-inflammatory properties. The addition of pepitas to the diet was shown to work as well as non-steroidal anti-inflammatory drugs in reducing symptoms of inflammation. And they did this without any unwanted side effects or threat to the liver. 

In fact, pepitas have recently been shown to be protective of the liver. In a recent study reported in the December, 2008 journal Food Chemistry and Toxicology, mice fed a mixture of pumpkin seeds and flax seeds showed their lipid parameters decreased significantly compared to controls. Plasma and liver fatty acid composition showed an increase of alpha linolenic acid and linoleic acid, monounsaturated acids, and a decrease of stearic fatty acids. Plasma and liver toxins decreased, and the efficiency of their antioxidant defense systems was improved. 

Phytosterols are compounds found in plants with chemical structures similar to cholesterol. When the diet contains high levels of phytosterols, blood levels of cholesterol are reduced. Phytosterols also enhance the immune system response, and can help reduce the risk of developing certain cancers. They are present in high amounts in seeds and nuts. Pistachio nuts and sunflower seeds are the richest in phytosterols, with pepitas coming in third of all the nuts and seeds usually eaten. 

The oil in pepitas has an excellent ratio of omega 3 to omega 6 fatty acids. This ratio is important for cellular function and oxygenation. It is also why pepitas make hair glossy, skin clear, and energy levels high.

In a nutshell, they are A-M-A-Z-I-N-G!

coconut water

As the weather is very slowly starting to warm up, I thought it was fitting to talk about coconut water. When I feel like I need an energy pick-me-up in the warmer months, or when I have a beach volleyball training session or match, I drink coconut water. Not only does it taste great, it contains 5 key electrolytes and is very hydrating. Here are some handy facts about 100% pure organic coconut water:

1. Coconut water is a liquid naturally present in the centre of a young coconut
2. It is clear and contains no fat or cholesterol unlike coconut milk and coconut cream which is derived from coconut flesh
3. There are no preservatives, no colouring and no additives
4. It is naturally rich in 5 key electrolytes - potassium, calcium, sodium, magnesium and phosphorous
5. Being rich in potassium (more than four bananas), coconut water can help reduce muscle cramping during exercise
6. It is a natural isotonic beverage with the same level of electrolytic balance present in human blood
7. It is more hydrating than water, being a great natural sports drink
8. It has fewer calories, less sodium, and more potassium than a sports drink
9. It boosts your immune system naturally
10. Contains chemicals that counter fatigue
11. Increases metabolism and weight loss
12. Aids in circulation
13. Detoxifies and fights viruses
14. Fights against stress
15. Balances body pH
16. Clears complexion
17. Is a great hangover cure
18. Is best served cold

quick spaghetti

Similar to my previous post on gluten-free pizza, gluten-free pasta is a great pantry staple that you can whip up very easily and quickly for lunch, or for dinner when you don't feel like cooking anything too labour intensive.

Pictured is some gluten free spaghetti with asparagus, semi-dried tomatoes and seaweed sprinkled on top.

After boiling your pasta, you can add anything that is in your fridge and pantry: tinned tomatoes, tomato paste, any vegetables in your fridge or freezer, tinned tuna or salmon, fresh or dried herbs etc.

gluten-free pizza

Serves 1

Ingredients

gluten-free pizza base

organic + sugar free tomato paste

Topping suggestions

sliced onion, caramelised

garlic

avocado

roast pumpkin

roast capsicum

grilled eggplant

zucchini

olives

herbs (fresh or dried)

coconut yoghurt

Method

1. Spread tomato paste over pizza base
2. Add desired toppings
3. Bake in oven and drizzle with coconut yoghurt before serving

Notes
There are a variety of gluten free pizza bases available on the market - I quite like Bodhi Bakeries Wheat Free Pizza Bases available online which I find serve 1 person per pizza base.

This is a great option for a quick lunch, of for those nights you don't feel like cooking. It is also a great way of using up any left-over vegetables in your fridge. Be creative with your flavour combinations!

Are there any other brands of pizza bases you have tried that you would recommend?

tofu paella

Serves 6

Poppy cooks…

1. Add1 tablespoon coconut oil and
   onion, diced to a rice cooker and stir occasionally for 5 minutes.
   
   
2. Stir through
   red capsicum, diced for a further 3 minutes.
   
   
3. Add
   2 garlic cloves, minced,
   2 cups arborio rice,
   500ml vegetable stock,
   1.5 cups hot water,
   tin of diced tomato,
   1/4 teaspoon saffron,
   1 teaspoon dried thyme,
   1 teaspoon sweet paprika,
   1 teaspoon celtic sea salt and
   1 teaspoon cracked black pepper, stirring occasionally until rice cooker has finished cooking.
   
   
4. Stir through
   1 cup peas and
   350g silken tofu, chopped and leave in the rice cooker to warm through before serving.

Notes
Some rice cookers need a certain weight before they will turn on - simply apply a bit of pressure to the bowl if your rice cooker won't turn on with just the onion in it to begin with. My easy rice cooker version can also be replicated in a large pan. If preferred, firm tofu can be used by cutting into cubes and frying off prior to the method described above.

kale + tomato spaghetti

Serves 4

Ingredients

1 packet gluten-free spaghetti

2 tablespoons olive oil

red onion, thinly sliced

2 cloves garlic, chopped

1 bunch kale, chopped

1 packet cherry tomatoes, halved

pepitas

Method

1. Bring 2 litres of water to the boil in a large pot. Add gluten free spaghetti and gently stir to prevent spaghetti sticking together
2. Remove from the heat once spaghetti is al dente and drain water
3. In a non-stick frying pan, heat oil
4. Add onion and garlic and stir until brown
5. Add kale and toss until wilted
6. Add tomatoes and toss until softened
7. Add kale mixture to spaghetti, combine and serve with pepitas on top

Notes
Feel free to grate some parmesan cheese on top to serve as pictured above if you are not following a dairy free diet

oven roasted chickpeas

Serves 1-6

Ingredients

1 tablespoon coconut oil

400g can of organic chickpeas

1/2 teaspoon celtic sea salt

OPTIONS:

pepper

1/4 teaspoon cumin powder

1 teaspoon coconut sugar

1 teaspoon sweet paprika

Method

1. Preheat oven to 200C
2. Place coconut oil in a medium or large sized baking dish. If necessary, place in oven until coconut oil is melted
3. Rinse and drain chickpeas and soak up extra moisture with a kitchen towel
4. Place chickpeas in baking dish with coconut oil
5. Toss through chosen seasoning and spices
6. Back in the oven for 30 minutes or until they start popping and are crunchy

Notes
This is a great guilt-free protein packed snack! It is a good idea to bake them in a deep dish rather than on a baking tray, as when they pop they can make a mess of your oven

vegetarian nasi goreng

Serves 2

Ingredients

1 cup rice

4 eggs

2 red onions

2 red chillies

3 cloves of garlic

1 red capsicum

1 carrot

2 spring onions, sliced diagonally

coriander

Method

1. Cook rice in advance and stand to cool
2. Scramble eggs and set aside
3. Add one onion, half a chilli & garlic to a food processor to make a paste
4. Heat oil in a wok and fry paste for 3 minutes or until fragrant
5. Add thinly sliced onion, red chillies, yellow capsicum & carrot for another 3 minutes
6. Stir through rice, eggs and season with celtic sea salt & pepper
7. Toss through spring onions and coriander

Notes
This dish, as well as any other fried rice dishes, work best with left over rice or rice that has been cooked in advance and allowed to cool.