Strawberry Ice Cream Cake by Kylie Ann Casey

strawberryHow amazing are strawberries? Not only are they delicious, they are also a superfood. Yes, the humble strawberry has amazing super powers to benefit your health! Strawberries are rich in nutrients and antioxidants including vitamin C, therefore boosting immunity. They promote eye health, keep wrinkles at bay, reduce inflammation, help to regulate blood pressure and also promote pre-natal health.

When I saw my friend and fellow IIN graduate, Kylie’s Instagram feed with this amazing creation, I knew I needed the recipe and I had to share it with you all. I’m so excited that she agreed!

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It is an honour to be asked to contribute, a guest post to Lisa’s beautiful blog here.

I’m Kylie Ann Casey, like Lisa I graduated from the Institute of Integrative Nutrition and now specialise in Plant-based Wellness and Early Childhood Nutrition. I have worked with young children for the last 12 years and have realised that at some stage, all parents and care givers struggle to get their children to eat healthy food. I’ve seen these struggles and some very unhealthy lunch boxes! I have created a blog www.growingtastebuds.net where I will be sharing simple, affordable and healthy recipes that children will love.

The easiest way I have noticed to get any child (or fussy Husband) to eat healthy and nutritious food is in the form of dessert! So with this in mind, I created this delicious and healthy, Strawberry Ice Cream Cake.

Ingredients:

Base:
1 cup Brazil Nutsstrawberry cake
1 cup medjool dates (pitted)
1 tablespoon coconut oil

Filling:
1 can coconut cream
1 cup strawberries
¼ cup raspberries
½ cup maple syrup
2 tablespoons coconut oil

Topping:
Extra strawberries and Raspberries to decorate!

Instructions:
1. Place all base ingredients in a food processer and pulse till all combined 1-2 minutes depending on how powerful your food processor is.

2. When base is ready and combined, place in a medium sized cake tin and firmly mold the base evenly across the bottom

3. Put the base in the freezer to start setting while you make the filling

4. Put all filling ingredients in your blender or food processer and blend till combined, again this is usually 1-2 minutes

5. Pour filling over the base and place in the freezer for 30-60 minutes

6. When cake has set decorate with strawberries on top

Handy Hints: Cake tastes best when not frozen completely, think soft serve consistency. If freezing for a future time let the cake defrost in your fridge for 1 hour before serving.

Enjoy xx

Make sure you check out Kylie’s Facebook page, Growing Tastebuds, her website and also follow her on Instagram @kylieanncasey for more healthy food inspiration.

8 Reasons Why You Need This Meal in Your Life!

photo (29)I’m not exaggerating here! This little meal is amazing for breakfast, lunch, dinner or as a snack. I first saw this idea on the Foodmatters website and it has been a part of my life ever since! Now, I’m a huge fan of Japanese food, I lived there for just over a year, so before I even made it I knew I’d love it. There just isn’t enough seaweed wrapped meals in Australia and this spin on sushi is amazing. Here are eight reasons why you need to try the Omelette Nori Roll this week:

  1. Super easy. I made this in less than 10 minutes. Whisk 2 or 3 eggs, mix with shallots, photo (28)mushrooms and any greens you like plus some turmeric. Cook as an omelette on the frying pan. Place your sheet of dried seaweed (nori) on the plate, top with the cooked omelette, kim chi or sauerkraut, greens, avocado or anything else you like. Roll up and enjoy.
  1. Seaweed has amazing health benefits. Seaweed is an ancient superfood, rich in minerals such as iodine, magnesium, calcium, iron, vitamins C and A, protein and the list goes on. Natural iodine is vital for aiding and maintaining healthy thyroid function, this gland controls two fertility hormones, as well as functions such as weight management, how we use energy and how we sleep. Other benefits of eating seaweed include improved memory and immunity, clear skin, healthy hair and lower blood pressure. Buy some nori on your next visit to the supermarket!
  2. Eggs are good for you! There has been so much contradicting information over the years, debating whether eggs are good or bad for you. My belief is that we should be eating real food and eggs fall under this category. Dr Nat Kringoudis rates eggs as the number one fertility food, a complete meal with the perfect package of protein and good quality fats. The most important thing about eggs is where they come from. Always, always buy pastured eggs from a local farmer or if this isn’t available to you, buy free range and preferably organic.
  3. Good for your gut! By now you have probably heard about how important gut health is. With 85% of our immune system located in our gut wall, looking after our gut health should be a number one priority. Greens, fermented vegetables such as sauerkraut and kim chi, as well as avocado are some of the foods in this meal that promote a healthy gut.photo (30)
  4. It’s delicious! Can there be a better reason? Food is meant to be enjoyed!
  5. It’s so versatile! Just add whatever you like to your omelette and the filling. There are no rules. Experiment! Find a combination of fillings that you like.
  6. You can eat it on the go. Eating mindfully is incredibly important and something I will write about another day. But unfortunately there are times when we just have so much going on and we spend our days racing around. Yes, eat this on the go, but do chew your food and enjoy the taste!
  7. The perfect ‘I don’t feel like cooking’ or ‘We’ve got no food in the house’ meal. As long as you have nori, eggs and some veggies or greens in the house, you’ve got yourself a healthy meal. No need to head to the drive thru!

I would love for you to share your favourite Omelette Nori Roll fillings, make sure you leave a comment below.

Are you after more healthy snack ideas? Are you bored with the same snacks everyday? Subscribe to my newsletter to receive your free copy of Snack and Shine Bright. You’ll want to refer to this resource often.

Crazy About Kale

kaleBy now I’m sure you’ve heard about the superfood kale. It is a green, leafy vegetable and packed with fantastic health benefits, making it one of the healthiest vegetables around. Kale can be curly or flat and dark green, but may have a bluish or purple tint. Have you tried it? Read on to find out why you should try it, how to use it and how to prepare kale.

The benefits

  • Kale is a powerful anti-inflammatory food packed with vitamins, minerals and antioxidants including vitamin A and selenium. Dark leafy greens are celebrated for reducing inflammation and associated conditions.
  • Kale is a great source of fibre to maintain bowel regularity and prevent the risk of health problems.
  • Kale is an excellent source of the beauty vitamins A, C and E, which have powerful anti-aging properties and help promote new cell growth.
  • Kale is a good source of iron.
  • Kale is high in calcium.
  • Kale is a good source of protein with one cup of raw kale including nearly 3 grams of protein.

The health benefits of eating kale may improve diabetes, reduce the risk of heart disease and cancer, support bone health, digestion and healthy skin and hair. Read more about the benefits here and here.

How to use kale

  • Add raw to a smoothie
  • Add to soups, stews and pasta sauces
  • Sauté with mushrooms, shallots and rosemary as a toast topping or mix with egg for breakfast
  • Kale pesto to add to scrambled eggs, pizza toppings, pasta or noodles
  • Add to salads such as a Veggie and Soba Noodle Salad

How to prepare kale for a salad

Because the leaves are quite hard and crunchy, kale may not be pleasant to eat raw. Here is how you can soften the leaves for a salad:

1. Remove stalks from kale.
2. Wash and cut into ribbons.
3. In a bowl add the kale and squeeze half a lemon.
4. Massage the kale with the lemon juice and a little extra virgin olive oil (optional).
5. Allow to stand for up to 30 minutes, the kale will soften.

Are you crazy about kale? What is your favourite way to eat kale?

Are you positive about health?

_DSC6642How is your negative self-talk ruling your life? Many of us make choices based on fear. Fear of being judged, fear of being disliked or fear of failure. It’s time to make a change. We need to make the conscious decision to allow our thinking about ourselves to be positive and based on love. But how do we do this? What does this look like in everyday situations?

In the area of health and wellness, fear and negativity is common. Just a small shift in perception could be life changing. For example, making time to exercise so you don’t put on weight can be a chore. This mindset towards exercise can greatly affect your self-esteem and your routine may not be easily maintained. However if you choose to exercise because you love yourself and you know you are capable of great things, your whole approach to physical activity would be a lot more positive and sustainable.  I recently saw a fitness campaign for real women in the UK with the slogan; “I swim because I love my body, not because I hate it.” This is a powerful example of positivity, confidence and choosing love over negativity.

Food choice is another area we need to navigate each day. We barely eat breakfast then eat a salad for lunch because we don’t want to put on weight. By the afternoon we’re tired, cranky and craving junk food because we are actually hungry. Rather than making decisions created by fear of gaining weight, we could make food and meal choices based on love. Start your day right with a healthy filling breakfast because eating is an opportunity to nourish the body that you love. Remove the guilt and the fear and fuel your body with what it needs.

This week I invite you to truly understand and witness your negative self-talk. Are you making healthy choices based on fear? Once you acknowledge this, accept it without self-judgement. This awareness will enable you to think about how you can turn your negative statements into positive self-talk.

5 Awesome Aussie Websites for Healthy Recipes

imageI’m keeping this one local. If you’ve been following me on Facebook, you’ll know that supporting local business is really important to me. We have so much talent, passion and knowledge, as well as many resources and amazing health and wellness expert’s right here in our own backyard. Make sure you bookmark this and share it with your friends. These websites and blogs are so valuable!

The Healthy Chef – Teresa Cutter

One of Australia’s leading authorities on healthy cooking. She has a huge variety of delicious recipes and includes the health benefits of ingredients too. I particularly love her salad recipes. A perfect place to go if you’ve been invited to a BBQ and need to bring a salad! You’ll never scratch your head wondering what to cook again! Vegetarian and meat dishes included.

Loving Earth

So much healthy deliciousness here! I’ve tried many recipes from this site and have never been disappointed. Added bonus is being able to easily search for recipes if you have a restricted diet or allergies. Not to mention a quick visit to their online store to purchase their high quality organic and fair trade superfoods (love the raw chocolate!). Plus the photos will have you drooling!

Veggie Num Num

Mouth-watering vegetarian meals only! This would have to be my favourite place to go for vegetarian and meat free Monday recipes. I’ve also made many dishes from this site which are now family favourites.

I Quit Sugar

I love everything about the recipes and meals on this site. It’s all about just eating real food, what’s in season and reducing waste. Nothing too complicated. I’m a huge fan of Sarah Wilson’s books too. Even if you don’t want to quit sugar, it’s worth a look for some meal and snack inspiration.

Foodmatters

It’s all about real food, getting the right nutrients for you and healing. Recipes that are quick, easy and tasty along with great health advice too.  You’ll definitely feel inspired after checking out these recipes.

Well, they are my favourite, top five, most visited websites to find recipes and meal inspiration. I know there are many other worthy Australian sites too and I’d love you to share some of your local favourites in the comments. Which of these sites will you check out first?