Lunch Box Ideas- for kids and adults

Are you running out of ideas of what to feed the kids (or husband) for lunch?

It happens frequently in our house!!

I wanted to share some of my favourites with you. And please- If you have any great ideas, share them with us :)

I always make left over extra meat and veg at night to either put through a salad the next day, or to have another meal pre-made for lunchboxes.

Roasted veg! Always organic- beetroot, potato, sweet potato, zucchini, eggplant, baked in the oven in coconut oil, and a sprinkle of himalayan salt & a sprig or two of fresh rosemary from our lovely neighbour. Roasted veg are great to eat as they are, or through a salad, or for use as a go-to snack.

Boiled eggs with a bit of celtic salt and cracked pepper. On a bed of baby spinach, cucumber and a dash of olive oil and lemon juice.

My fave salad is roasted beetroot, baby spinach, feta, pine nuts and olive oil/balsamic drizzled over the top. Vegos- add tofu or tempeh for extra protein. Carnivores- add sliced meat (100g).

Fresh fruit- seasonal chopped into bite sized pieces. No more than a combination of two fruits as it can be too complex to digest, especially for our little fruit bat kids! E.g. Banana and strawberries. Apple and grapes. Pear and watermelon. Note here I have paired high fibre fruit with a high water containing fruit.

If using dried fruit e.g. sultanas, dates, goji berries, figs, apricots. Choose sulfur free or organic varieties and soak them overnight in some water to rehydrate them as they actually draw water from your intestines to rehydrate themselves to be digested effectively. If you forget to rehydrate them, make sure you drink an extra glass or two of water to ensure you are well hydrated.

 











Savoury Muffins - I make ours with spelt flour or almond meal depending on what I have on hand. If you have someone with food intolerances, maybe go for gluten free flour.

Ingredients:

1 1/2 cups flour
1 tsp bi carb
1 tbsp apple cider vinegar
2 Eggs** (Organic, free range, lightly beaten)
Zucchini (1 medium sized)
Feta cheese (around 1/2-1 cup crumbled)
Carrot (2 small or one large)
Asafoetida (1/4 tsp. It is an Indian herb and tastes oniony)
Salt (himalayan/celtic - 1/2 tsp)
Pepper to taste.
Pinch cayenne pepper.
**If eggs are a problem due to intolerances, try soaking 1/3 cup chia seeds in 2/3 cup water for an hour and adding them to the mix as a thickener.

Mix all ingredients together.
Spoon batter into mini muffin trays and bake in fan forced oven at 170 degrees for around 12 minutes or until golden.

Makes around 30 mini muffins.
Freeze well and taste great!

Smoothie recipes- often if we have a smoothie at breakfast, there will be left overs for someone to take in a glass jar for later in the day.

Green- 5 leaves fresh picked kale, 1/2 banana (pref frozen), 1/2 ripe pear, 1 cup water or coconut water or almond milk or hemp milk. Blend til smooth! This makes enough for 1-2 people. Increase amount of fruit/kale/water to take extra to work/school.

Berry- 1/2 cup frozen organic berries, 1 cup coconut water, 2 tbsp coconut milk, 1 small apple, 1 tbsp chia seeds. Blend til smooth!

Cacao- 1-2 Tbsp cacao powder, 1/2 banana (pref frozen), 1-2 tsp chia seeds, 1 cup hemp milk (or nut milk), 3 ice cubes. Blend til smooth.

Chia Puddings (see pic below)- So easy to make and so practical as a go-to at any time of the day!

Ingredients:
1 cup chia seeds
1 cup water
1 cup hemp/coconut/almond milk
a handful shredded coconut
a handful mixed berries
half a handful of cacao nibs

Stir all ingredients together in a big bowl and pour into serving sized containers (pref glass or BPA free plastic). Makes about 6 serves.

Have as a breakfast, a snack at work, morning tea, or in the kids lunchbox as a super healthy surprise!

These are merely a few of my go-to recipes that keep us going throughout the working week.

Stay tuned for more!

Spelt- a healthy alternative to wheat

In the last post, I spoke about WHY everyone should take gluten out of their diet.

This post will be focused on HOW to avoid wheat, rye and barley and what to substitute them with!

Many people, myself included, find they can enjoy small amounts of 'ancient' grains such as kamut and spelt without any digestive discomfort. 

Note: If you have been diagnosed as Coeliac, you will need to stick to grains/seeds that are completely gluten free- many ancient grains do contain 'some' gluten.

What is Spelt?

Source: www.natureslegacyforlife.com

Spelt itself is very similar to wheat, however it has lower gluten content and higher protein. It is considered 'ancient' because Spelt hasn’t changed since biblical times. It remains unaffected by concepts such as ‘agribusiness’, ‘cross-breeding,’ ‘hybridization’ and ‘genetically modified’ – words that have come to dominate our modern food supply especially when it comes to wheat, corn and soy.

What can you do with Spelt?

You can use spelt flour instead of wheat flour to make breads, pasta, biscuits, crackers, cakes, muffins, cereals and pancakes. In addition to spelt flour, spelt is also available in its de-hulled, whole grain form (often referred to as spelt berries), which can ground at home in a thermomix or high powered blender to make any of the above from home ground flour, or prepared in whole form, cooked and eaten like rice.You can purchase many pre-made spelt products such as pasta, crackers and breads at health food stores or specialty delicatessens.

We are getting married next month, and I have requested our cake maker to use spelt flour instead of wheat. It really is, in most instances, a direct substitute (for wheat) and tastes delicious!

Fancy some recipe ideas?

Click here for some Spelt inspiration and make the change from wheat to spelt for your digestive comfort and others.

Gluten, Wheat and Grains. Does anyone really need gluten?

Gluten intolerance is a label that people have clung to a lot in recent years. Whether your label is self diagnosed, or medically diagnosed, there are ways to live a gluten free life without missing out on anything!

What is GLUTEN?

Definition: a mixture of two proteins present in certain grains, especially wheat, rye, and barley which is responsible for the elastic texture of dough.

Why is it such a problem?

Because the wheat that is available today in the commercial setting is NOTHING like it used to be a few hundred years ago. 

The modern-day commercially available wheat based products are often refined (as opposed to whole grain), with many emulsifiers, preservatives, sugars and salts added into the product to add shelf life and stability to a product. 

Refined grains and packaged foods act like "anti- nutrients" because they lack the nutrients they had prior to being processed, they leach those nutrients from  the body in order to break down, and assimilate food. This sets up a vicious cycle as the body craves more nutrients (often Magnesium), the person eating the refined foods continues to eat more of the same sweet, refined foods they are craving, leading to over consumption of all the WRONG foods. 
Did somebody say obesity epidemic? Type II diabetes? These are NOT due to genetics. These are diet and lifestyle related diseases that are treated by one thing- diet and lifestyle changes!

Add to this, some companies such as Monsanto are attempting to grow genetically modified (GMO) crops which are not proven to be safe for human or animal consumption. I don't know about you, but if the insects that would normally eat a plant are dying because they eat a GMO plant, I would be steering clear of that plant.

Anyway, back to gluten.

The gluten protein itself is a known irritant to ALL humans. FACT. It doesn't matter if you are coeliac or not, gluten causes inflammation in your digestive tract.

The gastrointestinal tract (GIT) contains about 80% of your immune system. If you are constantly bombarding your GIT with gluten, guess what happens to your inflammation levels and your immune system? Yes, that's right- inflammation rises and the immune system goes into attack mode.

Source: www.glutenfreesociety.org

For some, the inflammatory effects (of gluten) may not be present as soon as you eat your white bread vegemite sandwich for morning tea, but long term inflammation and what we Naturopaths call 'leaky gut' has been linked to many chronic, degenerative diseases. These types of diseases may take a few decades to show up as 'symptoms' and even longer to gain a diagnosis from a medical professional. For other people, they may have symptoms almost instantaneously, especially if it is allergy related.

I really don't think it is worth eating refined gluten products. I equally don't believe in substituting the gluten-containing refined products for 'gluten-free' ones. There are many clients in my clinic who are just as reactive to soy and corn (common gluten substitutes) as they are to wheat and gluten.

The only way to gain balance in your health and GIT is to not only avoid gluten, but also to avoid refined foods. Eat foods as close to how they occur in nature as possible. Eat them in their WHOLE form and eat them with enjoyment. Eat seasonally and locally. Even better, grow your own!

If you are one of the people who does have GIT 'symptoms' (bloating, irregular bowel motions, burping, flatulence, bad breath), find a health care practitioner who will give you holistic suggestions for your condition. Simply going gluten free after being diagnosed gluten or wheat intolerant is not enough to actually heal your GIT.

I am a Naturopath and specialise in digestive disorders, dermatological conditions, hormonal regulation and much much more. The information above is not intended to treat or diagnose any medical conditions. If you have made dietary changes and have not noticed a difference in your health, I strongly advise you to seek professional advice.

Health is a top priority in my life. I believe prevention is truly better than a cure.

Wholefood lemon slice

Yesterday I realised I hadn't made a dessert for quite a while.

This is a quick and easy to make wholefood based recipe for LEMON SLICE.

All you need is a high speed blender or food processor, and the following ingredients.

Ingredients:

Base: 
12 Medjool Dates
2 1/2 cups shredded Organic Coconut

Topping: 
2 Cups Raw Macadamias, 
1 cup Raw Cashews, 
3 TBsp raw honey, 
Zest and juice of one Organic Lemon
1 tsp Organic Vanilla Extract.

What to do...

1. Make the base. Add shredded coconut and dates to food processor and blend until mixture rolls into a big ball, or starts to stick together.

2. Press the base mixture into the bottom of a parchment paper lined 20cm x 20cm slice tin and pop it into the freezer.

3. Make the topping. Add the nuts and lemon zest to the food processor. Blend until smooth- this may take a few minutes depending on the speed/strength of your appliance.

4. Add the honey and pulse. Then gradually add vanilla, and then lemon juice bit by bit until combined.

5. Add the topping to the tin, on top of the base and place back into freezer for about 1.5 - 2 hours to set.

6. Once set, pull the slice out of the tin and parchment paper and chop into small slices.

7. Keeps well in fridge for about a week.

NB: If you make the lemon slice and it is only you eating it, keep most of it in the freezer in an air tight container and bring small portions out as you need it!

Also, if you are vegan, just swap the honey for maple syrup :-)
 

 

 

Home made facial

Today I really felt like I could do with a little bit of a pamper. What better way to feel good, but to nourish yourself with skincare made from ingredients most households would possess?

What do you need?

About a tablespoon of Bi carb, with a dash of water to make a paste.

1-2 drops of your choice of essential oil. I used 1 drop of lemon (refreshing) and 1 drop of geranium (balancing).

A tsp of raw, local, organic honey.

1/2 tsp coconut oil or hemp seed oil.

What to do!

1. Make a paste in your hand with the bicarb & water. Add your essential oil. Not sure which one to use? Here's some ideas- Lavender is calming, grapefruit or any other citrus is refreshing, patchouli is grounding, geranium is balancing, peppermint is cooling.

2. Apply the paste to your face and neck in small, gentle, circular movements. Add a little more water and keep moving the paste around (avoiding the eye area). Some people might notice their face feels a little bit stingy under the nose or in any sensitive areas of the face. Since the bi carb is sodium based, it can cause slight irritation to sensitive skin. If this is you, either skip the bi carb step, or use much less and be super gentle.

3. Rinse your face with water and pate dry with a clean towel.

4. Apply the raw honey to your face and neck and leave on for about 10 minutes. Apart from smelling like you've been diving into a beehive, raw honey naturally contains healing nutrients and anti inflammatory enzymes, that may assist in healing any break outs and/or evening out skin tone.

5. After you've rinsed the honey with water, pat dry with a towel, and apply the coconut or hemp oil. 1/2 tsp may be a bit much if you generally have oily skin. If this applies to you, just use enough to cover your face & neck.

That's it! Simple huh?

It is so important to remember to look after yourself and indulge a little in the right ways. You don't need to spend heaps of money or time on natural beauty regimes to make yourself feel like a goddess.

What do you do to allow a little indulgence in your life? 

It could be worms

I tend to be in alignment with the seasons, generally speaking. The food we eat is in season from local Organic growers and the clothes we wear are not too heavy and not too light for the ambient temperature. But when it comes to our internal environment inside our bodies, who actually thinks about parasites?

If you have patted a domestic creature such as a cat/dog/bird in the past year, or traveled overseas EVER, chances are you could have as many as 100 different parasites in your body, happily living off their healthy, human host- You.

I don't say this to gross you out, or to induce any neurotic behaviours, but it is a good idea at the change of season, three to four times per year, to undergo a worming treatment for general well being and keeping your intestinal health in good shape.

Symptoms of parasites can vary. Some, but not all are listed below.

• Constipation, diarrhoea, gas, wind, bloating, belching (general digestive upset that comes and goes for no apparent reason, or possibly diagnosed as IBS)
• Itchy bottom/anus or gentials
• Joint and muscle aches
• Anaemia
• Allergies and skin issues such as hives, rashes, eczema, dermatitis or dry/flaky, itchy scalp
• Nervousness or irritability
• Teeth grinding & wakefulness (2-3am), especially in children
• Fatigue
• Poor immunity

 Thankfully, there are many natural ways to treat and prevent parasites in adults, children AND household pets.
 

• Wash hands with soap and water after patting animals and before eating. (For prevention)
• Eat plenty of fibre rich foods such as fruits, vegetables and legumes.
• Take 6 whole organic lemons and 20 large cloves of garlic. Send though a cold press juice extractor (not a regular centrifugal juicer). Drink 30ml, 3 times a day before meals (adults) for two weeks, then have a week break, then repeat treatment for a week. Dosage for children will vary dependent on age and weight. Not recommended for children under 2.
  
• For babies, slice 2-3 slices of raw garlic and place into their socks at bedtime and leave on overnight. Repeat for 3-5 days, have a week break, then repeat treatment for 3-5 days. Homeopathics are also very beneficial alongside this treatment.
• For pets- use homeopathics (see website below)
• Always begin worming regimes on a full moon- this is when they are most likely to be active!
• After worming, take a good quality probiotic to re-inocculate your intestines with good bacteria and prevent reinfection.
• There are many herbal tinctures and homeopathic remedies available by visiting a Naturopath. See my website here for further information on treatments for you and your family.

 
*Disclaimer* 
These are the household remedies that *may* work for you and your family. This blog post is not intended to diagnose or replace any advice from your medical doctor. If you are unsure if home remedies are suitable with medications you are taking, please consult your doctor.

Our breast feeding journey. Mimi is for morning.

With Max approaching his 19 month birthday, I am rather chuffed we still have a great breast feeding relationship between us. According to current Australian breast feeding statistics, Max and I are of the vast minority of parents/children who continue breast feeding past 6 months of age. We are part of something like 9% of the population. Wow.

It's pretty shocking to think that so many parents feel they are forced to wean early if they are returning to work and believe it's all to hard to keep breastfeeding their baby and to work full-time. Or maybe the baby shows less interest for breast feeding during the day than what they used to, and the parents read that as weaning 'readiness'. The world is an exciting place for babies & toddlers, so it is really hard for them to stop and relax for more than 3 seconds, let alone snuggle into your lap for a leisurely breast feed some days! Some babies become night feeders during this time and that is ok, so long as mum is ok with being woken more during the night.

I am blessed to be able to return to work and still provide Max with *almost* as many breast feeds as he needs during the day. It isn't many anymore- maybe 3 or 4, and it has taken a long time to reach such a low number of feeds.

Over the past month, he has been cutting his canine teeth and therefore wanting mimi (his word for breast milk) several times during the night. I was becoming exhausted & depleted.

Matt with Max when he was about 8 weeks old

So here's where the tricky part began for us. We all needed to have more sleep. It was becoming detrimental to the whole family as we share a bed. So I began to gently introduce other methods of lovingly assisting Max to get back to sleep at night, instead of mimi. I had heard of other mamas using the Jay Gordon Method with success, so I gave it a try. I felt he was old enough, and he ate enough food to start having less/no breast feeds during the night.

It came with a few nights of 45mins to 1.5 hours of trying to get him back to sleep, and a bout of mastitis for me, but 5 weeks into our night weaning journey, I feel like Max can easily go back to sleep next to me, knowing all is well and he is loved just as much as if the mimi was in his mouth.

Does he still ask for it? Yes. Several times some nights. But I am ok with what I say gently and calmly. Mimi's are sleeping, you can have mimi in the morning when we wake up. It is sleep time now. He loves his little back being massaged until he falls back to sleep, and yes, he has a bit of a grumble some nights when he might have a bit of a bad dream or some teething pain, but there is always lots of cuddles, kisses and massages available. He knows and understands that.

This is what has happened on our breastfeeding journey. If you are considering night weaning your toddler, visit the Jay Gordon website and see if it is right for you. I honestly had not considered it until I felt I could explain to Max and he could understand my reasoning.

Like all parts of our parenting journey, everything happens when it feels it needs to. I am blessed to have a completely supportive partner & Papa for Max, and that Max accepts the way we have approached the next phase of our breastfeeding journey. It was hard some nights, and I just wanted to present the mimi so we could all go back to sleep, but I kept reminding myself- You've just got out of bed to calm him & the past 30 minutes would be a waste of time if you just give the mimi right now. It certainly would have given Max mixed messages! It has been worth the small amount of sleep deprivation for the long term benefits we have now of a 7 hour block of sleep per night (most nights). I feel we are a happier, more rested family for it.

My hat goes off to those mamas who can endure the sleeplessness and still function during the day. I guess we all go through it at some stage.

This brings me to my favourite parenting quote...This too shall pass. xx