Dairy-free Alfredo Pasta Sauce Recipe

Dairy-free Alfredo Pasta Sauce Recipe

By on Jan 19, 2017 in Blog, Meals, Nourishing Recipes | 0 comments

Healthy Dairy-free Alfredo Pasta Sauce – Do you enjoy a rich, smooth and creamy Alfredo sauce but hate the calories and the effects on your health or just prefer a dairy-free option?  We’ll we’ve come up with a healthy dairy-free and gluten-free Smoked Salmon, Broccolini and Asparagus Alfredo pasta recipe second to none. It’s rich in protein, omega 3, dietary fibre, folate, iron, potassium, calcium, zinc, niacin, magnesium, chromium, B vitamins, Vitamins A, C, E, K  and trace minerals. All this makes it especially good for gut health and overall well-being. Plus it’s delicious. Ingredients 3 cloves garlic 2 Tablespoons coconut oil 2 Tablespoons Nutlex 1/4 cup chopped fresh parsley 1 chopped shallot/spring onion 1 cup chopped fresh asparagus 1 cup chopped fresh broccolini 2 Tablespoons capers 200grams Smoked Salmon or Trout Fillets cut into bite size chunks 2 Cups Almond Milk 2 Heaped Tablespoons Monica’s Organic Gluten-free Paleo Flour or Urid (black lentil) 1 teaspoon Herbamere 1 Tablespoon Olive Oil Himalayan Crystal Salt and Pepper to taste Gluten-free pasta Method In a fry pan on medium heat add coconut oil and sauté garlic. Add asparagus, broccolini and capers and lightly sauté. Add Nutlex and flour to form a paste, then add the almond milk stirring to dissolve lumps and until sauce starts to thicken. Put pasta in a pot of boiling water and cook until “al dente”. Drain pasta and add a splash of olive oil. Using  a hand blender,  smooth/puree the sauce and some of the vegetables, leaving some vegetable chunks.  Add parsley and smoked salmon chunks. Stir until the sauce reaches a creamy consistency. Add Herbamere salt and pepper to taste. Remove “Alfredo” sauce from heat and mix in pasta. Buon appetite! (Enjoy your meal) Serve with your choice of dairy-free cheese or with parsley or as is.If you enjoyed this recipe, make sure you sign up on the home page (www.kidstummywhisperer.com.au) to receive your free  Natural Healing Juice & Smoothie Recipes e-book  and our monthly newsletter with more recipes as well as health...

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13 Habits To Achieve & Maintain Your Ideal Weight

13 Habits To Achieve & Maintain Your Ideal Weight

By on Dec 7, 2015 in Blog, General, Healthy Lifestyle Habits, Uncategorized | 0 comments

Do You Battle to Maintain Your Ideal Weight? Ever wondered why most people who try to lose weight tend to be on a never ending cycle of  “yo-yo” diets?  In fact most dieters end up putting on more weight month after the diet than when they initially commenced.  So what’s the trick to achieving and maintaining your ideal weight?  Here are some healthy habits to follow: 1. The healthy eating plan you follow is not for a short period but is a lifestyle change. Your eating habits should be nutritious, plentiful and enjoyable. It should be accepted as healthy plan to eat as opposed to a short period of eating well/ “dieting” and then going back to poor eating habits. 2. Fill your plate up mostly with vegetables (especially green vegetables). This allows you to get full on nutritious foods and leaves less room for starchy or refined carbohydrates. 3. Plan your meals for the week. Meal planning allows you to have conscious eating habits and not just eat on the run or grab what is convenient and often unhealthy. 4. Eat mostly at home by cooking your own meals. This allows you to know exactly what you are eating and helps you avoid preservatives, additives, sugar and bad fats. 5. Don’t over eat.  Eat until you are 80% full and give yourself time to digest. When you eat this way, you will feel satisfied within 20 minutes after the meal and your body is able to efficiently digest your meal. 6. Understand what foods work for you. We all digest and utilise foods differently. As the saying goes, “one man’s food is another man’s poison”. Find out what foods work best for you and what food intolerances you may have. 7. Don’t starve yourself or miss meals. When you miss meals your metabolism slows down because your body thinks it’s starving and you then tend to indulge in less healthy foods or overeat later. 8. Make time to eat. Sit down, smell your food, be present with while eating, eat slowly and chew thoroughly. This gets  your body ready to digest and utilise your food by allowing it ample time to produce digestive enzymes, breakdown your food, give you signals it is getting full; as well as allowing it to function in a stress free and efficient manner. 9. Make...

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Raw Vegan Jingle Balls

Raw Vegan Jingle Balls

By on Dec 7, 2015 in Blog, Desserts, Nourishing Recipes, School Lunches, Snacks, Vegan | 0 comments

If you like sweet with spice and all things nice, you’ll love this raw vegan Jingle Balls recipe.  This recipe is so simple, delicious and nutritious it’s sure to add  festive to any season. The ingredients in this treat it’s rich in protein; fibre; anti-oxidants; vitamins and minerals (including manganese, iron, magnesium, calcium, potassium, zinc, iron and more); and anti-inflammatory properties.  All this means it’s good for heart, digestive and gut health; assists glucose and lipid levels; has an anti-diabetic effect; assists weight loss and healthy cholesterol levels; prevents nausea and more.  So easy to prepare and eat – it’s one the children can make. Ingredients: 1 cup almonds 12 pitted Medjool dates 1/2 teaspoon concentrated natural vanilla extract A pinch of Himalayan crystal salt 1 teaspoon mixed spice 1/2 teaspoon cinnamon 1/4 teaspoon cloves 1/4 teaspoon ginger 1/3 cup almonds 1/3 cup preservative free cranberries 1/3 cup preservative free apricots Method: Place all ingredients into a blender and process to a crumb like consistency. Roll mixture into balls. Roll balls into coconut. Enjoy! If you enjoyed this recipe, make sure you sign up on the home page (www.kidstummywhisperer.com.au) to receive your free  Natural Healing Juice & Smoothie Recipes e-book  and our monthly newsletter with more recipes as well as health...

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9 Tips To Safeguard Your Health During The Silly Season

9 Tips To Safeguard Your Health During The Silly Season

By on Dec 7, 2015 in Blog, General, Healthy Lifestyle Habits, Uncategorized | 0 comments

The silly season is often a time for overindulgence, endless alcoholic drinks as well as snacking on processed, fried or sugary party foods. Here are some tips to help safe guard your health, prevent weight gain, protect immune function and still enjoy the holiday season. 1. Stay hydrated – Drink at least 1 litre of water per 25 kilos of body weight. This will keep your body and metabolism functioning at an optimal level, hydrate your organs, aid the feeling of satiety, and help prevent over snacking. 2. Get enough sleep – Make sure you get at least 8 hours of sleep to protect your immune system, reduce your cortisol levels (high cortisol levels lead to weight gain and stresses the body) and stress levels. 3. Eat enough vegetables – Load at least 1/2 your plate with green vegetables to ensure you eat less refined carbohydrates.  This will help you feel fuller, ensure you eat enough healthy foods and prevent you from snacking without keeping track. 4. Avoid too much alcohol – Alcohol is packed with calories; increases your urges to snack on fried foods and refined carbohydrates; and stresses the immune function.  Dilute your drinks with ice; drink a glass of water before every glass of alcohol; and try drinking herbal iced tea, coconut water (rich in electrolytes) or water infusions. 5. Keep moving – Include exercise or movement as a daily fun activity by taking the dog for a walk, go for a bike ride or family walk or dance or swim, join the kids in physical activities or walk to the shops instead of driving. 6. Eat protein rich foods for breakfast – Start the day with a protein rich breakfast of eggs; or vegetable and nut smoothie; or almond meal pancakes, etc. This will keep your fuller for longer and prevent  you from over snacking. 7. Don’t skip meals- Individuals who tend to skip meals tend to over snack on unhealthy items or binge eat. This can put pressure on your digestive system and slows your metabolism. 8. Avoid Party Foods – Eat a full healthy meal before going to a party. This will help you from drinking too much or snacking on unhealthy nutrient deficient party foods. 9. Have some pre-made healthy desserts, meals...

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Scary Delicious Paleo Pumpkin Pie

Scary Delicious Paleo Pumpkin Pie

By on Oct 19, 2015 in Blog, Desserts, Nourishing Recipes, Uncategorized | 0 comments

There’s nothing like a silky smooth sweet, delicious and fragrant Pumpkin Pie that’s actually good for you. Pumpkin is naturally low in calories and rich in vital antioxidants (lutein, xanthin and carotenes, vitamins (A, C & E) and minerals. This recipe is bursting with nutritional value without any of the nasties. Rich in fibre, protein, magnesium, manganese, iron, B vitamins, anti-inflammatory and anti-microbal properties; and more means the ingredients in this recipe my help lower blood sugar; boost brain function; provide gastrointestinal relief; boost immune function; assist gut health, weight loss, heart health and lower unhealthy cholesterol levels. The fragrant spicy smell of this tasty treat will send your taste buds and digestive enzymes wild. Crust Ingredients: 3 Tsp organic coconut oil 1 cup ground almonds (almond meal) 1 cup ground pecans (finely ground into a flour/meal) 1 organic egg 1 tsp cinnamon powder Filling Ingredients 1 Kilo pumpkin (to make 2 cups pureed pumpkin) (bake 1/2 a pumpkin for 20 mins then cool and liquify in a blender) 3 organic eggs 1/4 cup organic honey 2 tsp cinnamon 1/2 tsp cloves 1 tsp ginger 1/2 tsp nutmeg 1 tsp natural vanilla 1/3 cup coconut milk   Crust Method: Preheat oven to 170 degrees celsius Grease pie dish (approximately 23 cm) with coconut oil Combine all ingredients and to form a dough and spread evenly in pie dish. Place in oven and bake for approximately 10-15 minutes or until crust begins to brown. Remove and set aside for pie filling Pie Filling Method: Peel, deseed and bake pumpkin in the oven until starting to soften for approximately 20 minutes. Remove and puree/liquefy in blender until smooth. In a bowl combine all pie filling ingredients and blend. Place filling on top of pie crust and back for approximately 45 minutes or until the center of the pie is no-longer runny/jiggling.  Remove from oven, let cool and refrigerate. Pie sets firmly when cool. Serve with vanilla coconut ice cream or on it’s own. If you enjoyed this recipe, make sure you sign up on the home page (www.naturalhealinghabits.com.au) to receive your free  Natural Healing Juice & Smoothie Recipes e-book  and our monthly newsletter with more recipes as well as health tips. I’d love to hear your comments below...

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Healing Weight Loss Water

Healing Weight Loss Water

By on Jun 10, 2015 in Blog, Juices & Smoothies, Nourishing Recipes, Vegan | 0 comments

Drinking enough water hydrates your organs and kicks starts your metabolism to aid digestion and weight loss, but here is a water recipe that helps burn fat and with extra flavour and nutritional benefits. Here’s why: The orange increases your sensitivity to insulin, stabilizes blood sugar and because they are high in vitamin C, you increase the fat burning during exercise The grapefruit will increase metabolic energy, burn fat and increase energy The cucumber helps you to feel more full, and acts is a natural diuretic which means less bloating and water retention The mint leaves aid in digestion Ingredients: 2 Litres Purified Water 1 Orange, sectioned or sliced 1/2 Grapefruit, sliced 1 Cucumber, sliced 4 Peppermint or Spearmint Leaves Ice, (made from purified water) optional Method: Mix in a jug before bed and drink throughout the entire next day. Try to use organic produce for this, or to remove pesticides soak the produce in filtered water and a capful of vinegar for 15 minutes before adding it to the water. If you enjoyed this recipe, make sure you sign up on the home page (www.naturalhealinghabits.com.au) to receive your free  Natural Healing Juice & Smoothie Recipes e-book  and our monthly newsletter with more recipes as well as health tips....

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Paleo Tuna Cakes

Paleo Tuna Cakes

By on May 22, 2015 in Blog, Meals, Nourishing Recipes, School Lunches, Snacks | 0 comments

Looking for some sandwich free, grain free, easy and healthy school or back to work lunch ideas? This recipe is full of healthy fats and protein that are very satisfying and keep you fuller for longer. It makes for a great meal or a simple snack. Makes 4 large patties (serves 2).  Ingredients: 2 x 95 grams cans of preservative free plain tuna or 200 grams fresh cooked tuna chopped 1 free range organic egg 1/3 cup of almond meal (pumpkin seed meal or red lentil or chickpea flour) 1 tsp Herbamere or Himalayan Crystal Salt to taste 1 tsp cold pressed olive oil 1 ripe avocado Cracked pepper to taste 1 red chili pepper (optional) Organic Coconut oil to fry (approx 1/3 cup) 1/2 a lemon Method: Drain liquid from canned tuna and smash tuna into small chucks. Place tuna, egg, almond meal and Herbamere and or chilli, salt and pepper in a bowl and mix together. Make mixture into small balls (the size of a golf ball) then lightly flatten into round patties. Put coconut oil in fry pan on medium heat. Once oil is hot, gently place patties in fry pan. Use a folk to turn over patties and brown on both sides. Remove browned patties and place on napkins to remove excess oil. Squeeze some lemon juice over patties (optional). Crush the flesh of the avocado; add olive oil, Herbamere or salt/pepper and lemon juice to taste. Place tuna cakes over avocado mix and serve with side salad or as is. Enjoy! You can reheat the tuna patties in a sandwich maker or oven. If you enjoyed this recipe, make sure you sign up on the home page (www.naturalhealinghabits.com.au) to receive your free  Natural Healing Juice & Smoothie Recipes e-book  and our monthly newsletter with more recipes as well as health...

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Nature’s Green Smoothie

Nature’s Green Smoothie

By on May 12, 2015 in Blog, Juices & Smoothies, Nourishing Recipes, Raw, Vegan | 0 comments

A raw, vegan smoothie is the best way to get your daily intake of nutrients to boost your body and immune function. This Nature’s Green Smoothie is packed mouth watering flavours and nutrients to include vitamins A,B,C,E,K; protein; fibre; antioxidants, calcium; phosphorus; potassium; manganese; magnesium, essential fatty acids; zinc & more. Nature’s Green Smoothie is alkalising and immune boosting; assists detoxification; aids the management of healthy cholesterol levels; helps prevent of asthma and breathing problems, arthritis and diabetes; assists weight loss and cancer prevention.   Ingredients: 1 cup coconut water 1 banana 1/4 cup mint leaves 1 tsp aloe vera juice 1 tsp pea protein 1 tsp Spirulina 1/2 cup baby spinach leaves 1/2 cup kale leaves Method: Place all ingredients in a powerful blender and liquefy. Enjoy! If you enjoyed this recipe, make sure you sign up on the home page (www.naturalhealinghabits.com.au) to receive your free  Natural Healing Juice & Smoothie Recipes e-book  and our monthly newsletter with more recipes as well as health tips. I’d love to hear your comments below....

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Wholesome Paleo Banana Bread

Wholesome Paleo Banana Bread

By on Apr 19, 2015 in Blog, Desserts, Nourishing Recipes, School Lunches, Snacks, Uncategorized | 2 comments

Paleo Banana Bread I just love Banana Bread as a healthy breakfast, snack option or lunch box option and this paleo recipe is made with 100% natural and whole foods making it nutrient rich as well as delicious. Make sure you use ripe bananas for optimum nutritional value. Bananas have been linked to preventing cancer and asthma, lowering blood pressure, improving heart health and promoting regularity. They are also high Vitamin B6, Manganese, Vitamin C,Potassium, Dietary Fiber, Protein, Magnesium, Folate, Riboflavin, Niacin, Vitamin A and Iron. The other ingredients are also rich in protein, dietary fibre, vitamins, good fats and other essential nutrients. This recipe is great for gut/digestive and heart health, cholesterol lowering, weight loss and general well-being. Guaranteed to please the fussiest eater, this Paleo Banana Bread is additive/preservative free, sugar free, gluten free, dairy free and yeast free. Ingredients 4 ripe bananas (plus an additional for decorating) 4 organic eggs beaten 2 cups almond meal 5 teaspoons raw organic honey 1/2 cup raw organic coconut oil 1/4 cup chai seeds 1/4 cup walnuts (optional) 1 1/2 tsp allergy free baking soda 1 tsp vanilla 1 tsp cinnamon 1 squeeze of lemon juice Method Preheat oven to 150 degrees celsius on bake. Grease bread tin with butter and coconut flour or baking paper. Mash bananas in a mixing bowl.  Add coconut oil, vanilla, eggs, honey and baking soda. Squeeze lemon juice on top of baking soda to activate.  Add chai seeds, almond meal, cinnamon and walnuts. Stir until mixed well. Pour into bread tin. Slice a banana and place on top to decorate. Bake in oven for approximately 40 minutes until golden brown and the skewer returns dry when inserted into the centre of the bread. Remove from oven and let cool. Serve as is, with butter, honey, jam or homemade icecream. Enjoy! If you enjoyed this recipe, make sure you sign up on the home page (www.naturalhealinghabits.com.au) to receive your free  Natural Healing Juice & Smoothie Recipes e-book  and our monthly newsletter with more recipes as well as health tips. I’d love to hear your comments...

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Make Your Own Sugar Free Nutritious Chocolates

Make Your Own Sugar Free Nutritious Chocolates

By on Apr 1, 2015 in Blog, Desserts, Nourishing Recipes, Raw, Uncategorized, Vegan | 0 comments

Are you dreading eating or giving your kids pre-packaged and processed Easter chocolates that are sugar laden and loaded with hidden nasties?  Well fear no more, here’s a quick, easy, sugar free, dairy free and nutritious chocolate recipe to make your own healthy and delicious chocolates. Made with 100% natural ingredients including cacao powder and butter,  coconut oil and flavoured with essential oils, this recipe is rich in antioxidants Vitamin E, Omega 3, Omega-6 and monounsaturated Omega-9 EFA’s, Calcium, Zinc, Iron, Copper, Sulphur, Potassium and Magnesium.  This is all good to  promote Cardiovascular health; fight Depression; supports Pancreatic function and healthy  cholesterol levels, detoxify the Liver; relieve symptoms of PMS; relax muscles; promote strong nails, bones, hair and healthy skin; naturally elevate mood; assist weight loss; and help increase focus and alertness.  This Easter celebrate, cherish and love your health  with good natural chocolate choices. Ingredients 1/2 cup Raw Organic Cacao Butter 1 teaspoon Organic Stevia or Tablespoon Raw Organic Honey 1/3 cup raw cacao powder 4 tablespoons coconut cream Flavour options Peppermint – add a two drops of peppermint essential oil Orange – add  two drops of orange essential oil Coconut Rough – sprinkle in some shredded dry coconut Vanilla – add a few drops of vanilla Turkish Delight – add a two drops of rose water, some crushed pistachios and some chopped dehydrated fruit chunks. Method: In a small saucepan, heat some water on medium heat and place a glass bowl over it so that the bowl is barely toughing the water. Place Cacao Butter in glass bowl and stir until melted. Add the other ingredients and stir until mixed well. Remove bowl from heat and using a spoon pour chocolate mix into chocolate moulds. Put in the freezer for 15 minutes until solid. Remove chocolate from moulds and enjoy.  For flavour options, see suggestions above. Enjoy guilt free chocolates. If you enjoyed this recipe, make sure you sign up on the home page (www.naturalhealinghabits.com.au) to receive your free  Natural Healing Juice & Smoothie Recipes e-book  and our monthly newsletter with more recipes as well as health...

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