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

Basic Homemade Sauerkraut

To very briefly explain why you should try this (a part from it being tasty) is because it is a very inexpensive way to increase your probiotic intake. We all know probiotics are beneficial to gut health and the gut is responsible for so much in keeping us feeling good - so why not feed it with good bacteria! The store bought sauerkraut is not as good for you because it has been pasteurised (meaning it no longer contains all of the beneficial bacteria & enzymes) and it contains way too much salt! And why buy it when you can make so much of it for under $2!


How does cabbage ferment? The lactic acid found in cabbage eats away at the natural sugars causing fermentation. I found some great information on the livestrong website if you would like to read further about the benefits of sauerkraut and what good bacteria it contains click here http://www.livestrong.com/article/413921-does-sauerkraut-have-all-the-probiotics-i-need/.

Don't be turned off by the long list below - it really is super simple.

What you will need

Jars to store sauerkraut
A big mixing bowl
Knife or mandoline to shred cabbage
A wooden spoon or rolling pin
Cooler bag (I just use a cheap, thin one from the supermarket)

 Ingredients
-1 organic cabbage (must be organic or chemical free, the chemicals and pesticides will harm the good bacteria trying to grow while in the fermenting stage)
-1 teaspoon sea salt (I only use Pink Himalayan Sea Salt, but just use whatever you have on hand if you don’t want to buy any)
-Save all of the outer leaves of the cabbage – wash them well

Directions
-First wash everything the cabbage will be touching (including your hands) such as the mixing bowl and the jars you will be storing the sauerkraut in. I use small mason jars but anything with an airlock lid is fine. I wash them in warm soapy water, rinse them and then pour boiling hot water from the kettle all over them to make sure they are sterilised. Pour boiling hot water from the kettle all over the end of the wooden spoon to sterilise; you will be using this to pack in the cabbage-Wash cabbage in filtered water
-Shred or slice the cabbage as thin as possible (this is where a mandoline is great! If you don’t have one though just use a knife)
-Put all of the cabbage in the mixing bowl and pour in half of the salt.
-Crush and mix all the cabbage with your hands (it is quite therapeutic). It will begin releasing some of the water, and then add the remaining salt and keep crushing for a couple of minutes until is the cabbage is soft
-You are now ready to pack the cabbage into your jars
-With your hands, stuff the jars inch by inch with cabbage, every now and then use the end of the wooden spoon to pack it in really tight so there is no space, and continue doing this until you reach about an inch before the top of the jar
-Fill the jars with filtered or spring water to just above the packed in cabbage
-Once you have done this with all of your jars, roll the outer leaves of cabbage that you saved and put on top of shredded cabbage to create a layer between that and the lid. This will help to keep the shredded cabbage submerged in the water (this will help prevent mould from forming)
-Close the lids tight and put all of the jars in your cooler bag, if you don’t have a cooler bag just put in a plastic bag. Some people like to place a plate with weights on top of the jars, I don’t think this is necessary.
-Now it is time to store your sauerkraut to let all of the fun fermentation begin! I store mine in the garage in the cooler bag for 5 days, then transfer to the fridge to enjoy! It lasts for about a month in the fridge.

When the weather is warm, it might be ready after only 3 days so just keep checking on it. Or it might take longer if it is cooler – up to 10 days. You will know is ready when lots of little bubbles form around the jars and the cabbage looks a bit lighter in colour. You can taste it along the way if you want to, it will taste slightly pickled and tangy.

Once it is ready, sometimes the top layer of cabbage (the rolled outer layer) will form a few holes or mould, this is not harmful (as long as you can’t see any in the rest of the jar). Mould sometimes forms on the parts that are not submerged in water - you can just take this off and throw it away.

The sauerkraut should taste tangy but not sour or yeasty at all. If it tastes mouldy or you think something is off – probably best not to eat it.

It is normal for some of the water to bubble up and come out of the lid. This happens during fermentation when the bubbles are forming. This is why I like using a cooler bag as it keeps everything in. Once the sauerkraut is ready to transfer to the fridge you can just pour a little of the water out when you take off the top layers of outer cabbage leaves.
Store for up to a month in the refrigerator and enjoy! I have it most days, a little before lunch or with lunch and then a spoonful or two before dinner. :-)

I will do another post about creating different flavours and different cultured vegetables but this is just a good place to start if you have never done it before. :-)

TIP – If you aren’t a fan of the taste of sauerkraut, you can just add a tablespoon or two on top of your salads. You will get used to the tangy taste and soon enough you will probably crave it like I do. Stay tuned for my next post on flavoured sauerkraut. You can experiment with different flavours like adding garlic, chilli, caraway seeds- anything really – the possibilities are endless. Let me know if you have any recommendations for a different flavour that I should try.

TIP - You can open the lid every day to let out some of the gasses, this helps to prevent it from bubbling out of the jar. You don't have to do this but it makes it a lot less messy! :)

Enjoy!

Bee xx

RECIPE | Spelt & Oatmeal Muffins (Wheat & Dairy Free)

Do you need a recipe that you and the kids will love that is both healthy and delicious? Well these muffins might just make your day! They are so yum! You can really chop and change many of the ingredients around, if you feel like being naughty you could add chocolate chips instead of berries. I used mostly coconut sugar but then ran out so used a little brown sugar, I am sure the muffins would work fine with only one or the other. I used rice milk but you could use regular milk, soy milk or whichever other milk you prefer. 

If you are someone that doesn’t fancy themselves as much of a baker then these muffins are for you! One bowl, no mixer needed – you just throw everything together, mix and spoon into the cases. They turn out light, fluffy and moist every time.

They keep well in an airtight container for around 4 days. My 6 year old loves taking them to school for a treat and there is no guilt with these little treasures. I sometimes freeze them individually to take out for school lunches.

I made these as part of my quest for finding delicious recipes to eat on a low FODMAP diet. More on that here. This recipe has been adapted from one I found on here.

Ingredients
1 cup rolled oats
1 cup wholemeal spelt flour
2 teaspoons baking powder
½ cup coconut sugar¼ cup brown sugar
1 tablespoon maple syrup
2 eggs
½ cup macadamia nut oil
1 cup rice milk
1 teaspoon vanilla extract
½ cup frozen raspberries¼ cup frozen blueberries
½ cup shredded organic coconut
1 ripe banana, mashed


Directions
Preheat oven to 180°C (160°C for fan forced) and line a 12 cup pan with patty cases
Blend the oats in a food processor to make course flour 
Mix together the oats in a large bowl with sifted spelt flour, baking powder and sugars
In a separate bowl combine eggs, oil, rice milk, vanilla and maple syrup and whisk until combined.
Mix wet ingredients in with dry ingredients
In a small bowl add a small amount of spelt flour and roll the frozen raspberries & blueberries until coated (I find this stops the berries from bleeding through the mixture)
Fill 6 muffin cases with mixture then push in the berries 
With the remaining half of the mixture mix in the mashed banana and shredded coconut, leave a little coconut to sprinkle on top, then fill the remaining 6 muffin cases and top with coconut
Bake for around 30 minutes or until golden. Cool on a wire rack.

Enjoy!

Bee xx

PAINS, CRAMPS & BLOATING - How to get rid of them! IBS & The Low FODMAP's Diet

Since I can remember, I have suffered from abdominal pains and bloating. It has been at its worst over the past few years but even when I was a kid after I ate certain foods (apples, ice-cream and chewing gum in particular) about an hour later I always had severe bloating and cramps. I thought I was just being silly because why would anyone get sick after eating an apple?! An apple a day keeps the doctor away after all... right? Well not for me...

At around 2pm most days I was in agony with cramps and a stomach that has doubled in size. In hope of “fixing’ myself, the past two years I have made a really conscious effort to eat even healthier and cleaner with expectation that it would help to relieve my symptoms but things just kept getting worse.

I couldn't stop the bloating, I was always tired and I never had a regular pattern for going to the bathroom. Sometimes I would be super regular and sometimes I wouldn't go for days (and by days I mean MANY days!).

I had been to my doctor who suggested I eliminate gluten, I did this for a while and the symptoms didn’t ease. Then I eliminated dairy which didn't help either (as I don't eat dairy anyway except for some cheese here and there). I did x-rays and tests galore to get to the bottom of this problem because it was beginning to get me really down. I was tired of being in pain all of the time when I made such an effort with my diet. I was “healthier” than I had ever been and yet I felt worse than I had ever felt.

Finally after every other possible test had been done, and all other illnesses had been eliminated (thank goodness) I was diagnosed with IBS. IBS..!!!! Why didn’t I realise this!? I couldn't believe that I didn't realise that my own gut health was not in shape. I didn’t put two and two together because I always associated IBS with the need to constantly run to the bathroom but I have now learned that this is not necessary true; there are 3 different types of IBS. . The different types are a) constipation mixed with normal, b) diarrhoea mixed with constipation (sorry but this post wasn't designed to be pretty) or c) when you have predominately diarrhoea mixed with normal.

More on that here Better Health Info on IBS

Some symptoms include
- bloating/ swollen stomach area
- cramps and pains in the stomach
- major discomfort in the stomach
- feeling full after eating a small meal

There are more symptoms and if you think you may have IBS the following link has some useful information IBS Fact Sheet - Womens Health

My doctor advised me I should start to follow a low FODMAP diet. WTF is FODMAP? I am glad you asked! :) It stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharide’s and Polyols. FODMAP’s are found in many of the common foods we eat such as wheat, milk as well as many fruit & vegetables. People with IBS have a hard time getting some foods which are high in FODMAP's pushed through the small intestine, so by the time the food gets to the large intestine these molecules which haven't been properly absorbed are readily available for the bacteria (that is normally there) in the large intestine to feed on it causing these FODMAP's to ferment. This then leads to the symptoms that many of us know as IBS! I had never even heard of this diet before so I was surprised by how the foods on the high FODMAP list related to my bad symptoms. Apples (yes apples!!) in particular are one of the worst offenders for people with IBS. So it wasn’t just me being crazy, I was actually harming my gut the more I tried to eat healthier. There I was filling up in the mornings on green smoothies with apples and pears so no wonder I never felt great by lunch time. I used honey in replacement of sugar thinking that I was being healthy but I was actually irritating my gut even more because fructose is a major cause of IBS symptoms. Garlic, onion, beetroot, stone fruit, fennel are all things I eat weekly, some even daily and these things are some of the sources of my pain! After learning more about the low FODMAP diet and sticking to it as best as possible I have already reduced my symptoms and have only been doing it for a short time. I haven’t had one cramp since I have been following it!

I found this great FODMAP'S Table of foods suitable and unsuitable on the low FODMAP diet. This is not a diet for weight loss but if you suffer from the horrible symptoms of IBS (and 1 in 5 of us does) you will notice a significant difference in the appearance of your stomach as it won’t be bloated anymore! I always needed to cover up my stomach with baggy tops in case it would bloat but now it seems I don't have to worry about that anymore.

It is recommend to eliminate all of the high FODMAP containing foods for around 6-8 weeks and then slowly re-introduce certain foods back in to work out what your personal tolerance level is. Everybody is different, so while you may be able to eat an apple every day, someone else (like me) may not. You may be able to eat a slice of bread everyday but any more may cause you pains, so it really is trial and error until you work out what is good for your body and what isn’t. I am really hoping that mangoes are ok for me once I re-introduce some fruits because they are my absolute favourite!

Obviously you should consult your doctor before starting any diet and if you do think you might have IBS you should first rule out other problems that might be causing the similar symptoms. Polycystic ovaries, coeliac disease can cause similar symptoms such as cramping, bloating, constipation, diarrhoea so you should always have your doctor test for the other things first.

If you do have IBS (I feel for you so much!) then I highly recommend giving this a try. It won’t cause you any more harm by trying, and if it doesn’t work for you then it doesn’t work… What have you got to lose? (A 5 month pregnant looking belly perhaps!) It is so nice not being in pain everyday! I had actually started to believe that was normal and everyone must feel like that!

The transition for me hasn't been too hard. The hardest part for me has been not being able to eat as much fruit because I usually have a smoothie with apples and pears but I have cut that out now. I am still having a smoothie but filling it with more greens. Going off wheat might be hard for you if you eat a lot of it but to make it easier you can have other grains, I eat a lot of quinoa so I have been using that for lunch most days. You can have spelt sourdough which is delicious so it’s not all bad! I just made spelt & oatmeal muffins and they are delicious!

If you do a google search you will find many lists which are easy to print and stick to your fridge to remind yourself what you can and can't have until you get used to it. The one I used is this FODMAP'S Table.

I would love to hear about your journey with IBS and if you have tried the low FODMAP diet and if it has helped you? Please share in the comments section below :-)

Bee x






Information on IBS & FODMAP's sourced from 

http://shepherdworks.com.au/disease-information/low-fodmap-diet

http://ibs.about.com/b/2011/03/29/printable-fodmap-diet-chart.htm
http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Irritable_bowel_syndrome

Images Sourced From

http://www.hawkesbaytoday.co.nz/news/editorial-tummy-bug-takes-heavy-toll/1782533/

http://thewakeupcallradioshow.com/10292011-stomach-health/

This is everything you need to be

Why I Love Yoga

Yoga changed my life. Big call I know... but it's true.

Before I started yoga, there wasn't any type of exercise that I particularly enjoyed. I've always walked here and there, did a bit of dance during school days, then there are the occasional bursts of motivation to run (they die off quickly, but I try) but when I started yoga, it was love. I became a devoted yogi and not in any stereotypical hippy way...  I just really love yoga and everything it does for me.

I think that it's important to find a way to move your body that you enjoy, that nourishes you and your soul so you do it more regularly. Some people love running, some love hitting the gym and these things are great if you love doing them! Combine these with yoga and you will excel even more at them! For example, as I said, I am not much of a runner although my running now compared to my running before I started yoga has improved tremendously.  One reason for this is because yoga improves your lung capacity as you learn to breathe deeper and better.

One thing I find funny is that many people think of yoga as a relaxing activity. While one of the benefits post class is having a much more relaxed outlook, the class itself is anything but! It definitely can be relaxing in some types of yoga, especially during the savasana (relaxing pose/dead man pose), but to you people that think that for all yoga I say - you have never been to a Power Vinyasa or Bikram class! And, you have never met the people in my class! They are taught, trim and terrific. Clear skin, tight abs, fit fit fit... and most of them do yoga as their only form of exercise.

My yoga of choice is Bikram Yoga. I have been doing it for around 3 years & love it. I do other types of yoga sometimes and I do some yoga at home to mix things up a bit but I always go back to the Bikram studio. For those that don't know much about Bikram Yoga, it is yoga that is practiced in a room heated to 40'c with around 40% humidity (so you basically sweat your ass off throughout the whole class, literally, you are dripping wet by the end of class).

Before I started Bikram yoga I had chronic migraines. I had a migraine or headache 3 weeks out of every month. I took pain killers every day just to get through work and would come home tired and grumpy and would want to go to sleep because I felt so terrible. I have suffered migraines since I was a child and have tried so many things to get rid of them. Some of these include - going to the optometrist, he said it was my eyes, so I got glasses. Then I tried the osteopath, he said it was my back that needed cracking. Then off I went to the masseuse, it apparently was knots in my neck. I then tried an acupuncturist, she said it was the heat in my liver. Went to the doctor, he said it was food allergies, I had to eliminate certain foods to see what it was (it was nothing).... Then, I started Bikram Yoga... Went again, and again... Slowly I could feel my whole body opening up in a way I had never felt before. I worked on strengthening and lengthening my spine, worked on opening my back and after a couple of months my migraines started to subside, now I actually can't remember the last time I had a migraine (touch wood). I have had a little headache but nothing like the debilitating pain I used to feel. It could be that through practicing yoga all of the above reasons for my migraines disappeared... It could be that I just needed to move my body in a new way.

There are so many benefits to yoga.. I personally think that Bikram yoga is especially beneficial because of the heat as you are sweating out all of the toxins that are in your body. Naturally you begin to eat better as you crave better foods. 

Some other benefits are increased flexibility (thanks to the heat you can stretch so much more), increased muscle tone, ability to sleep better, clearer skin, reduced stress (my husband can attest to this, I am so much happier now!) and improved concentration. Through certain postures you stimulate the thyroid gland (which is important to help prevent weight gain and also to keep the thyroid healthy) & the pituitary gland which helps to keep you looking young! It prevents illness (I haven't been really sick in ages, I actually can't remember the last time I was sick... maybe a couple of years - where is that wood again?), I am sure this is because I sweat out all the toxins. At the first signs of getting the sniffles I get myself to a Bikram class and get it all out of my system.

There are so many more benefits such as treating depression, arthritis and back problems but these are the ones that I have personally felt. It is such a great style of yoga for beginners and advanced.. There are people aged between 16 years old -70+ in my class so there are no excuses that you are too old to start!

Ever wonder why people that do yoga seem happier? That is because they are! During yoga, the hormone oxytocin is released (the same hormone released when you cuddle someone).

Another part of yoga that I love is the confidence it gives you. I (like most other women) suffer from insecurities with my body. What yoga has taught me is that we are all unique and should embrace and be grateful for the body and life we were given. If you have been to a Bikram class you will notice that the yogi's don't wear much... Just a crop top and bike pants..or sometimes a man up the front will be wearing a nice colourful pair of budgy smugglers. At first I thought, oh my goodness I could never wear that! I used to wear a massive baggy top and full length tights and would stand up the back so no one could see me. As you will quickly learn, it is way too hot to be wearing so many clothes so eventually mine matched the other yogis (not the budgy smugglers - that would be weird). This is because now I have realised that no one cares what I wear, and if they do - I don't care what they think! Everyone is at yoga to improve themselves, not to concentrate on other people. I am happy with the body I was given because I have learnt to be grateful to have one that is healthy, happy and able to do what I want it to do.

Yoga teaches you patience and discipline. It builds on endurance and there is never any finality, you can always get better and better. The body is an amazing thing and what it can do if you apply yourself is incredible.

It is a complete mind and body exercise, the stronger your mind the better your yoga will be. The more you strengthen your mind at yoga, the stronger it will be outside of the yoga room at home or work.

I could go on forever about how great it will make you feel once you start but you will never know unless you try it yourself... So go on.. Let me know how you go! Give yourself at least 5 classes before you judge whether you like it or not, it will be hard - very hard at first! But it will get better! And you will feel amazing!

Here is a list of other top reasons to give yoga a go http://www.ageology.com/blog/top-25-reasons-do-yoga-hormonal-health
Namaste :)

Bee xx

images sourced from www.bikramyogacapalaba.com.au