RECIPE | The Ultimate Chocolate Milkshake! (Dairy Free, Low Fodmap)

Last night, I came home from a Bikram Yoga class late, hungry, thirsty and craving chocolate BADLY!

So what's a girl to do? Why make a chocolate milkshake of course!

This chocolate milkshake is like no other that I have ever tasted, it is so delicious and replenishing, especially after a work out. 

It feels so indulgent but it is packed full of nutritious super-foods!

Ingredients:
1 1/2 cups milk of choice (I used a mix of organic almond & coconut milk)
1 tablespoon raw organic cacao
Half an avocado
1 banana
Handful of berries (whatever you have, I used blueberries & raspberries)
Half a teaspoon maca powder
1 teaspoon vanilla bean paste
1 tablespoon maple syrup
1 cup of ice

Blend all ingredients together and top with a few more frozen raspberries.

This would serve 2 people but I was being a piggy and drank the whole thing! Mmmmm.....

Enjoy!

Bee xx

bare nourishment is accepting guest posts! :)

I am very excited to share that I will now be accepting guest posts.

Have you got a great blog you would like to share?

If you have some useful healthy lifestyle tips, clean eating recipes for you or the kids or information on natural products or services then I would love to hear from you!

Please email barenourishment@live.com if you are interested in featuring your blog on my site :)

Bee xx

RECIPE | Bounty Mountains (Almost Raw)

I LOVE coconut. Coconut yoghurt, coconut ice-cream, coconut ANYTHING. Especially just plain old coconuts!

My favourite chocolate bar growing up was the Bounty. The combo of coconut & chocolate is just heaven!

My love of these chocolate bars has led me to work on making a healthier version.. And here we have it! Bounty mountains!

Hopefully you enjoy them just as much as I do!  They are (if I do say so myself) absolutely delicious!

I cheated a little here and used  store bought dark chocolate but you could absolutely experiment with home-made raw chocolate :)

Ingredients:
3/4 cup organic dessicated coconut
3 tablespoons melted coconut oil
1 tablespoon maple syrup
4 tablespoons filtered water
1 teaspoon vanilla bean paste or vanilla essence
Little pinch of rock salt
200g organic dark chocolate (I used 80%)

Directions:
Line a tray with baking paper
Mix all of the above ingredients (except chocolate) together really well, mix for a few minutes with a whisk
With a tablespoon, pick up a spoon full of the mixture and put on the lined tray They will not hold together well, you will need to gather them up a little with your fingers once they are on the tray (you will see how they got their name 'Bounty Mountains')
Freeze for 30 minutes
In the mean time, melt chocolate in saucepan over low heat
Once the chocolate has melted and the coconut mixture is firm, pour chocolate over the top of your coconut and spread out a little with a knife or spoon
Put back in freezer for 10 minutes or until chocolate is set
Take them out, turn them upside down and pour remaining chocolate over bottoms of your little mountains
Freeze until all chocolate is set and then move to refrigerator until ready to serve

These make a delicious dessert or special treats for a special occasion! Even your not so healthy friends will be impressed! :)

Enjoy!

Bee xx

RECIPE | Bananarama Energy Smoothie

This is one of the yummiest, easiest & most energising smoothies ever. It is completely satiating so will keep you full for hours!

The recipe below makes enough for 2 people (or you can make one now and have some later for afternoon tea, it keeps well in the fridge just give it a quick shake before drinking).

Ingredients:
2 medium sized ripe bananas
1 big teaspoon almond butter
1 big teaspoon maca powder
1 big teaspoon raw honey
1 1/2 cups almond milk or milk of choice
1 teaspoon cinnamon
1 tablespoon coconut oil
1 teaspoon vanilla paste
1/2 cup of ice

Directions:
Put all ingredients into blender, blend for a minute or until all mixed together.

Enjoy!

Bee xx

A few of my favourite JUICES

The Green Alkaliser

Greens are super alkalising, best way to start your day with a beautiful green juice or smoothie.

2 celery stalks & leaves
1 green apple
1 pear
1 handful kale or spinach (or both)
half a lemon
1 carrot

The Ultimate Body Cleaner

Beetroot is a powerful blood cleanser & is very nutritious, I love to have this juice if I have a had a cheeky glass of wine the night before or something naughty to eat.

1 beetroot
1 green apple
2 celery stalks & leaves
1 carrot
a few slices of fresh pineapple
a little fresh ginger

 

Carrot Head

Carrots are full of vitamins A & C and are great to help with skin problems. It also helps to flush out toxins.

3 carrots
1 orange
1 green apple

 

 

 

Bee xx

RECIPE | Banana Bread (Paleo, Grain Free, Dairy Free, Sugar Free) - Delicious!

This banana bread is a must try for all banana bread lovers. It looks just like 'real' banana bread. It is moist & delicious just how any good banana bread should be although it contains no grains, no dairy and no refined sugar. It is delicious recipe for paleo eaters :) I have been given the tick of approval by hubby and friends that this is a much nicer, lighter version of the heavy bread found elsewhere.

I embarked on a paleo lifestyle a few weeks ago and ever since I have longed for a slice of banana bread! Mainly because I couldn't eat it I am sure! I am glad I had the craving because this led me to three weekends of perfecting this delicious banana bread recipe. After trial and error I am so happy with the result! I am actually eating a slice now with a cup of tea!

Ingredients:

3 medium bananas, mashed very well

2 tablespoons desiccated coconut

1 cup tinned coconut milk

2 tablespoons shredded coconut

2 tablespoons melted coconut oil
2 tablespoons raw honey 

2 teaspoons vanilla bean paste

3 eggs

2 teaspoons baking soda

1 cup almond meal

3/4 cup coconut flour 

1 teaspoon cinnamon

pinch of salt 

A few almonds or whatever you have handy to sprinkle on top

Directions:

Pre-heat oven to 180'c

Grease & line loaf tin

Whisk bananas, vanilla, eggs, honey & coconut milk together 

Add almond meal, coconut flour, shredded coconut, cinnamon, baking soda & salt, whisk until combined breaking up any clumps with the whisk

Mix through the melted coconut oil

Whisk all for approx 1 minute until it reaches a smooth(ish) consistency

Pour into prepared loaf tin & bake for 1 hour - 1 hour 15 mins - until skewer comes out clean

Half way through you may need to cover the top loosely with foil to stop it browning.

Voila! Yummy banana bread to kill the cravings without any guilt :) You can serve with some butter or honey (or both) or it is lovely on it's own.

Enjoy!

Bee xx

Just a note on the ingredients, everything listed can be found at health food stores but I also have seen everything a large supermarkets. I found Bob's Mill Organic Coconut Flour at Coles so these things aren't hard to find :)

HOW TO | Kombucha

SCOBY DOBY DOO! Let’s get Kombucha making!

Making anything from scratch is so rewarding. Kombucha is no exception. The first taste of your first fizzy batch of kombucha will make you so proud!

It is a very easy process. The key is getting the balance right of sweetness & tart. You don’t want it to taste too sweet because that means it hasn’t been fermenting long enough and there is too much sugar in it still and you don’t want it too tart because it won’t be palatable. I personally find that 7 days is generally a good amount of time for the amount I make (3 litres) to ferment.

This week it has been really warm weather so I only needed it to brew for 6 days… Other times when it was really cold in winter I left it for 10 or so days. You will get the hang of it and how you like it. Another way I can tell if mine is ready is by the thickness of the new SCOBY that forms on top of the mother SCOBY. 

 

What the heck is a SCOBY you ask? It is the white ugly looking thing that forms on top of the fermented tea - Symbiotic Culture/ Colony of Bacteria & Yeast. Some people refer to it as the ‘mushroom’ or the ‘mother’’. You can see it formed my photo at the top of this page.

 

 

Once you have the first part of the fermentation down pat (meaning you know how long to brew it for to suit your tastes) you can start experimenting with different flavours & extra carbonation. This is called the ‘second fermentation’. I have made ginger flavour, berry flavour and am currently experimenting with apple flavour. So far I love the berry flavour, as does my son. It is easy to do; you literally just add pieces of what you like to the Kombucha in an airtight flip lock bottle and allow it to ferment for a few days which creates extra carbonation (caused by the sugar in the fruit and the compression of the bottle/ lack of oxygen). It is never going to be fizzy like a bottle of coke because that is forced carbonation. This is natural carbonation so once you get used to it you will be surprised at just how bubbly you can make it! Again, this is trial and error. Be careful because I have heard that the bottle tops can pop off or the bottles can explode from all of the carbonation. I have never experienced this myself though. Because I have been worried about it happening, I always store my bottles in a cooler bag in the laundry so if they do explode they will just explode in the bag and cause no damage.

 

To get started you will need a SCOBY and some starter liquid. I have heard of people making their own SCOBY’s from raw Kombucha they have bought. You will find more information on that on the links provided below. I got my SCOBY from my yoga teacher. If you know someone that brews their own Kombucha they will most likely have a spare SCOBY to give away as they are constantly multiplying. Otherwise you can buy them online. The links below have a source for online SCOBY's.

Here are some great sites with useful information if you would like to read. They also have recipes for making Kombucha.

http://www.culturesforhealth.com/make-kombucha

http://www.kombuchakamp.com/kombucha-recipe

This is what I do exactly..

What you will need:
Big wide mouthed jar (a big biscuit jar is ok)
An elastic band
One or two pieces of paper towel

Ingredients:
6 tea bags (Green Tea, White Tea or English Breakfast Tea)
1 cup plain white sugar, castor sugar or raw cane sugar (I find white sugar works best)
3 litres of filtered water
1 cup starter liquid & a SCOBY

Method:
I use 3 organic Green tea and 3 organic English breakfast tea bags (you can't use flavoured tea only, the oil in the tea ruins the SCOBY although one or two bags for flavour should be fine).

Boil 3 litres of water in a big pot.
Once boiled, add tea bags and leave to brew for 5-10mins
Take them out, stir in 1 cup plain white sugar and let it dissolve (remember the SCOBY lives off the sugar, so the end product actually has very little sugar in it)
Take off the heat, let it come to room temperature
Pour into brewing vessel (big glass jar with wide neck)
Pour SCOBY and starter liquid on top (it will start to float after a couple of hours)
Cover glass jar with a piece or two of paper towel and secure with rubber band (make sure there is no room for bugs to crawl in)
Keep in well-ventilated area (I store mine in the laundry), away from direct sunlight
Keep for 7-10 days. Taste along the way. The longer you leave it the more tart it will become

I then do the second fermentation but you don't have to, you can just drink it now :)

 

Second fermentation goes like this:

Get a few airtight flip lock bottles, wash out and dry.
Pour kombucha into bottles, add a few pieces of fruit if you like then top up until it reaches 1cm to top of bottle. Close and store in cooler bag for a few days before transferring to fridge.

NOTES ON CLEANING THE JARS – Do NOT use antibacterial soap or hand soap when touching the SCOBY or cleaning out the jar, it will kill the SCOBY. Just wash it out with warm soapy dishwashing liquid or white vinegar and dry thoroughly. I also pour boiling water all over the jar when I am cleaning it. I keep refilling my jar without washing it out for about 3-4 brews, then I clean it out and start again.

Let me know how you go.

Happy brewing!!!

Bee xx

RECIPE | Raw Chocolate Fudge Tart with Salted Chocolate Sauce Icing (Dairy Free, Gluten Free)

Ok all you chocoholics, this one is for you!

This makes 16 squares of chocolate fudge tart goodness. You can easily double the recipe if you need to for a larger group.

I took this to my father in laws last night where they don't really embrace healthy eating so I didn't tell them it was a healthy raw dessert. They thought they were eating a naughty chocolate brownie full of flour, butter and sugar... mwahahahahaha (best evil laugh), little did they know they were getting loaded full of good stuff!

Raw Chocolate Fudge Tart Ingredients:
2 1/2 cups almonds
1/3 cup raw organic cacao powder
1 tablespoon tahini paste (I used unhulled, you can use either)
1 1/2 tablespoons creamed coconut (similar to coconut oil if you can't find creamed coconut, don't confused with coconut cream! Creamed coconut has a much stronger coconut flavour)
2 tablespoons 100% pure maple syrup (not the fake stuff)
6 medijool dates
1/4 cup filtered water (more if you need it)

Salted Chocolate Sauce Ingredients:
2 tablespoons creamed coconut (or coconut oil)
2 tablespoons 100% pure maple syrup 
1 tablespoon raw cacao powder
1/4  teaspoon Himalayan pink rock salt
A little touch of water


Tart Directions:
Line square tin with baking paper
Blitz almonds in food processor until they resemble breadcrumbs
Add dates and blitz again until combined 
Add cacao, tahini paste, creamed coconut and blitz again until combined
Add water, you may need a little more or a little less it will start to resemble a fudgy (yes fudgy is a word) texture

Once all is combined and you are happy with the texture, scoop the mixture and spread evenly in to prepared tin
Put it in the freezer for 20mins

Sauce Directions:
Put all ingredients in small sauce pan on the lowest heat 
Whisk together, you may like to add a little water
Remove from heat once combined

Take the tart out of the freezer and pour the sauce all over the top. You can top with raw cacao, almonds, coconut... anything you like!

Put it all back in the freezer for another 30 mins to set.


Take it out, cut into squares and serve. 

Best kept refrigerated.

Enjoy!

Bee xx

Organic is best ... We all know that right?

I am sure most people now realise that it is best to buy organic, although there are some people that still aren't convinced. To those people I suggest you go out and taste test different produce, whether or not you are worried about ingesting chemicals, the organic produce always tastes better! If you can get to an organic farmers market on the weekend I suggest you do because the produce is really reasonably priced and as I said - tastes better and lasts so much longer than the produce you buy at a supermarket. The organic food in a supermarket does not compare to the produce at a market so if that is what you are comparing it to then I can understand why you don't bother buying it. At the supermarket the fruit/ veg still gets frozen and transported long distances so when it is on the shelf ready to buy it is already half gone bad and usually powdery and doesn't last long. When I buy fruit and veg from the farmers markets it lasts in my fridge for up to 3 weeks sometimes.

If you can't buy organic for whatever reason, the next best thing is to make sure you wash your produce really well to get as many of the pesticides off as possible. This wont make the items taste any better, last any longer or have as many nutrients but it will help to reduce the amount of toxins going into your body. I wash my non organic produce in a solution of water and apple cider vinegar. I let it soak in my sink for at least 5 minutes.

Try not to buy foods from the "dirty dozen list" at all if you can't buy organic as these contain the most chemicals. The foods on the "clean 15 list" are ok not to always buy organic.

 

If convenience is an issue and that is why you can't get to a market, it might be worth ringing around because my local farmers market delivers to me every Saturday! There are also lots of companies now delivering organic produce.

Let me know what farmers market you like to use?

Bee xx

RECIPE | Overnight Soaked - Brekky in a Jar

There is something about eating out of a jar that just makes it all the more special to eat.. No idea why, I guess it is just the novelty factor. When I am in need of a super energising brekky which is a bit more filling than a smoothie, I always opt for a "Brekky in a Jar". 

The possibilities are endless with what you can put in these jars, but here are a couple of my favourites :)

Overnight Soaked Chia & Oats Brekky in a Jar

Ingredients:
1 tablespoon chia seeds
Half cup rolled oats
3/4 cup milk of choice (I am loving coconut milk at the moment)
Handful of frozen blueberries
1 tablespoon of dessicated coconut
2 teaspoons maple syrup 

Directions:
Mix together chia seeds with oats and stir in milk
Allow to sit on bench for 10 minutes 
Stir again to ensure the chia soaks up all the milk properly (otherwise it goes clumpy)
Put in fridge over night

In the morning you can layer your brekky in a jar. I layer all of the ingredients and add a little maple syrup over the coconut. I like to put frozen blueberries on top so by the time I get to work they are defrosted and the juice runs through the other ingredients :)


Overnight Soaked Chocolate Chia & Raspberry Brekky in a Jar

Ingredients:
2 tablespoon chia seeds
1 cup milk of choice (I am loving coconut milk at the moment)
Handful of frozen raspberries
Handful of slivered almonds
2 teaspoons raw cacao
2 teaspoons maple syrup 

Directions:
Mix together chia seeds with cacao and stir in milk
Allow to sit on bench for 10 minutes 
Stir again to ensure the chia soaks up all the milk properly (otherwise it goes clumpy)
Put in fridge over night

In the morning you can layer your brekky in a jar. I layered all of the ingredients and added some loving earth chocolate buckinis on top.. You could just add extra almonds or other nuts, it is nice for some extra crunch!

Enjoy!

Bee xx

Get rid of the Guilt Associated with Eating!

 

I am sure everyone feels bad sometimes for something they have eaten, whether it was from giving in to the chocolate craving or wolfing down that burger and fries. Really though, there is no need to feel guilty.

We have so many things to worry about these days, with families all working such long hours and the cost of living being so expensive. The last thing we want to feel is guilt when we do slip up.

I think the guilt that we feel is actually much worse than the naughty meal itself!

When we put ourselves on strict diets or restrict certain foods we are more inclined to slip up because we know we can’t have it, so we want it! It is better to allow yourself a little something here and there and you will find yourself less likely to gorge yourself on a whole box of lindt balls (although have you tried the salted caramel flavour? OMG!)

Next time you slip up or give in to something, just let it be. Enjoy it and make a conscious decision to try to make the right choices next time… Once you have eaten it, it is gone… No need to eat yourself up (pardon the pun) with guilt about it.

When we start making conscious choices and fill our plates with more healthier options, slowly over time those cravings for ‘bad’ foods disappear because you are getting everything you need from the nourishing, healthy food choices you are making.

Food is meant to be fun and pleasurable. It is the fuel to replenish our bodies so give it what it needs… and cut yourself some slack for not being perfect all the time.

Bee xxImages sourced from
http://www.lovefromtheoven.com/2012/01/14/melting-chocolate-to-make-cake-pops-chocolate-pretzels-chocolate-covered-marshmallows-and-more/

Letting go

Health is our life... why don't we care about it!

People these days put so much time and energy into things that really don’t matter. There is so much emphasis on monetary items, yet so little on growing ourselves as humans and looking after our bodies. While it is fun to have fancy things or work really hard to save to buy something you want, it’s also important to realise that there is not much point having all of these things if our quality of life is mediocre due to the fact that we have given up or stopped caring about our health.

Our health is our life. It is what determines the quality of life that we live. I can’t stand it when I hear people say - “I will eat and do what I like because if I die at least I will die happy”. Really? How can you live a happy life with high cholesterol, type 2 diabetes and obesity? 

Some people live their life for so long on different medications to control certain illnesses/ symptoms that they start to believe that is just how it is. They think that medication for the rest of their lives is to be expected. The diseases that are caused by a bad diet can also be reversed by a good one. They just don’t seem to care enough about themselves to make this change.

The western world is a funny place. We are rich in technology, money and scientific breakthroughs yet poor in health, well-being and nutrition.

We know so much about the chemical breakdown of foods yet still choose foods that have low-no nutrient levels. In Australia, we have access to the most spectacular foods, fresh, beautiful healthy foods, yet fast food and processed foods take place as the norm.

We are absolutely spoilt for choice yet we never know what to cook or have no time to cook and people claim they can’t cook - enter – ‘over marketed processed 1 minute and they’re ready’ foods which take over.  When I go to the supermarket and look in people’s trolleys (this is normal right? J) I feel sick for our world that this is what our generation are eating. Our great grandparents would be ashamed. Meals that come in a box that take a minute to microwave – ARE NOT MEALS!

People have become so lazy. I know it may take half an hour to wash, chop and cook ingredients to turn them into a meal but how much better is the feeling of making something fresh rather than taking it out of a box and zapping out any remaining nutrients in the microwave? 

It is hard sometimes to find time to make meals, especially if you have a family but this is where preparation comes in. I work full time and have a family (one little angel and a husband – that sometimes acts like a second child ;-) ) and I always want my family to feel good and healthy and to do this I need to be organised. I make list each weekend of what I will be cooking for the week so I know what to buy when I do my shopping. Then if I need to I spend my Sunday afternoon getting things ready for the week, like healthy snacks for my son to take to school or a big vegetable bake or soup that we can heat up if we don’t have time to cook.
                      

I think some people are scared to be healthy because they think if they make the change then they have to be perfect all of the time. Being healthy isn’t about that, it just means you are making a conscious decision to make your health a priority. You actually need to care about yourself (and your family if you have one) enough to actually give a crap about what you are feeding your body. I love a chip or ten here and there, some chocolate or ice-cream, I even love burgers! – Especially my hubby’s homemade specialties but these are treats and not my every day diet so it is ok to indulge occasionally and not feel bad about it. If you fill your plate with fresh wholesome fruits and veggies, organic grass fed meats, healthy grains like quinoa, brown rice or millet most days then the occasional slice of pizza or burger isn’t going to hurt you! 

Just love yourself enough to care about what you eat.

Everything in moderation, 80/20 (80% good, 20% bad) is the way I like to enjoy food. It is impossible to be perfect all the time so I try for 80% of the time and the other 20% I don’t really worry about it.

Find a way to move your body that you love.. Running, swimming, yoga and go do it! Do it as much as you can.

I am always trying new recipes to help you and myself to find easy, tasty and healthy meals. If you have any you would like to share please add in the comments below or on bare nourisment's facebook page :)

That is my rant over...

Bee xx

Images sourced from
http://livinginthesun.info/portugal-vs-england-fruit-and-vegetables/
http://www.sustainababy.com.au/blog/June-2010/What-s-In-Your-Shopping-Trolley-

RECIPE | Mostly Raw Soba Noodle Salad

This Asian inspired salad takes about 15 minutes to whip up. Delicious on it's own or great as a side dish.

Serves 2 as main meal or 4 as a small side 

Salad Ingredients
1 packet organic soba noodles (I used 2/3rds of the packet) – cook according to packet until al dente then leave to drain and cool
1 punnet/ handful cherry tomatoes cut in half
2 zucchinis grated
1 carrot grated
1 long red chilli, seeds removed and deveined, sliced thin
1 teaspoon sesame seeds
Handful of fresh mint chopped fine
Handful of fresh coriander chopped fine

Dressing Ingredients:
½ lemon juice
1 tablespoon cold-pressed seasame oil
1 tablespoon apple cider vinegar
2 tablespoons olive oil
1 teaspoon tamari or soy sauce
1 teaspoon raw honey

Directions:
Prepare ingredients as noted above.
Mix all dressing ingredients together in a bowl except sesame seeds
Mix all salad ingredients together in large bowl, mix in the cooled noodles then mix through dressing ingredients
Top with sesame seeds

Enjoy!

Bee xx

RECIPE | Antioxidant Power Smoothie!

This smoothie is one of my favourites! So tasty! Great for summer coming up too! You can freeze this to make iceblocks too which the kids will love!

Ingredients:
1 cup coconut water
Half cup frozen organic blueberries
Half cup frozen organic strawberries
1 teaspoon maca powder
1 banana

Blend all ingredients together and top with Goji berries!

Enjoy

Bee xx