Hearty Zucchini Pasta with Basil Pesto

- vegetarian, gluten-free, grain-free and high in healthy fats –

Today, pressured by the vast amount of unused vegetables in my fridge (I tend to get a little too excited at the green grocer), I decided to experiment with my two favourites; zucchini and basil pesto. Whilst the finished product may look fancy and time consuming, I can assure you that this meal took me less than 20 minutes to whip together!  

Whilst this dish tastes great on its own as a main meal, it would also work well as a side to a piece of salmon or a chicken breast. Alternatively, you could also make it ahead of time and serve it cold as a salad at a dinner party.

Finally, you could easily turn this vegetarian dish in to a vegan dish by using cashew cheese instead of cottage cheese, or alternatively, you could omit the cheese all together.

Ingredients

Pesto:
- the leaves from 1 bunch of basil
- a handful of crushed walnuts
- 1 clove of garlic, crushed
- the juice of half a lemon
- roughly  1/8 of a cup of extra virgin olive oil
- Himalayan salt and black pepper to taste

Other Ingredients:
- 2  extra large zucchinis (about 3 cups worth)
- 2 teaspoon of olive oil
- 3 tablespoons of cottage cheese
- 1 small avocado, diced
- 4 tablespoons of crushed walnuts- to decorate

Method

To make the pesto:
1. Place the garlic, lemon juice, basil and a drizzle of the olive oil in a food processor and blend until well combined.
2. Add the walnuts and blend until the pesto reaches your desired consistency (I prefer mine slightly grainy).
3. Gradually drizzle in the rest of the olive oil and blend until the pesto is thick and sauce like, but not runny (you may require more or less than the 1/8 of a cup as specified in the ingredients list).
4. Scrape the pesto in to a jar and place aside for later.

To make the zucchini pasta:
1. Using a peeler, remove the skin from the zucchinis and then cut off the stalks with a knife.
2. Cut the zucchinis in to quarters, long ways.
3. One at a time, lay each quarter flat side down on to the chopping board and slice thinly. Your aim is to create long slithers, about double the size of fettuccini pasta, however, it’s not really a big deal if they turn out uneven and rough.
4. Heat 2 teaspoons of olive oil in a fry pan before sautéing the freshly sliced zucchini. The goal is to cook the zucchini until it is soft and more flexible, but not soggy.

To assemble the dish:
1. In a larger mixing bowl, place the zucchini pasta, 2 tablespoon of the cottage cheese and the pesto and mix with a spoon until well combined.
2. Share the pasta between two bowls and top each with ½  the avocado, ½ a tablespoon of cottage cheese and 2 tablespoons of crushed walnuts.
3. Enjoy!

Banana and Chia Protein Muffins

(Lactose free, gluten free, naturally sweetened, no added sugar, nut free, whole foods)

Yesterday, whilst cleaning out the fridge I discovered a bunch of bananas that needed to be used pronto and so I decided to try and make some muffins that would be not only delicious, but also a nutritious and filling alternative to traditional cake!
Now, I know that some of you may be skeptical about the taste of these muffins due to the absence of any sweetener (especially if you are planning on making them for your children), however the beautiful thing about bananas is that they seem to get sweeter, the riper they become, which means that you won't need to add anything else!

Some of nutritional benefits from the ingredients included in this recipe:

- Protein from eggs and brown rice protein powder: Protein helps curb hunger, meaning you are less likely to snack and overeat.                                                                                                           Recently, a study by University of Sydney's Charles Perkins Centre, ‘published online in Obesity Reviews’ indicates that ‘humans' instinctive appetite for protein is so powerful that we are driven to continue eating until we get the right amount of protein, even if it means consuming far more energy than we need’ (Szittner, 2013).

- Buckwheat:  Buckwheat is thought to lower blood glucose levels:
‘A study from the Jilin Agricultural University in China investigated the blood glucose lowering potential of buckwheat protein, pitting it against a toxic glucose analogue called alloxan. This insidious chemical selectively destroys insulin-producing cells in the pancreas, causing characteristics similar to type 1 diabetes when found in rodents and many other animal species. Different doses of buckwheat protein were administered, and researchers discovered that the blood glucose levels of test subjects were indeed lowered when compared to the control group’(Journal of Jilin Agricultural University, 2009; 31(1):102-4) as cited in The Whole Grains Council).

Serves: Makes roughly 10 large muffins | Store: Best stored in the fridge for up to 3 days.

Ingredients:
- 1 cup organic buckwheat flour
- ¼ cup Bioglan Superfoods brown rice protein powder
- 2 teaspoons of cinnamon
- ½ a teaspoon of nutmeg
- a pinch of Himalayan salt
- ½ a teaspoon of baking powder
- ½ a teaspoon of bi-carb soda
- 4 overripe bananas (brown/ spotty) mashed
- 2 eggs
- 1 teaspoon of organic vanilla essence
- 1 ½ tablespoons of black chia seeds
- 1 heaped teaspoon of organic, virgin coconut oil (melted and cooled)

Method:
1. Pre-heat oven to 180°C and line 2 muffin trays with paper muffin cases. As this recipe includes a large quantity of banana, it is essential to use muffin cases as otherwise the muffins will stick to the trays (even if you grease them).

2. Sift the buckwheat flour, brown rice protein powder, cinnamon, nutmeg, salt, baking powder and bi-carb soda in to a large mixing bowl.

3. Mix the dry ingredients until evenly distributed, leaving a well in the middle.

4. In a smaller mixing bowl, whisk or beat the eggs until light and fluffy, before mixing through the mashed banana, vanilla essence, chia seeds and coconut oil.

5. Pour the wet ingredients in to the middle of the dry ingredients (in to the well) and mix with a wooden spoon until well combined.

6. Spoon mixture in to lined muffin trays and place in oven for 10- 15 minutes until they are browned on top and a skewer can be inserted in to the middle and come out clean.

7. Remove from trays and allow to cool on a wire rack.

8. Best served warm with your favorite spread e.g. butter or peanut butter.

References:

1. Journal of Jilin Agricultural University, 2009; 31(1):102-4) as cited in The Whole Grains Council. (N.d) . Buckwheat Health Benefits. Retrieved 24/11/2014 from http://wholegrainscouncil.org/whole-grains-101/buckwheat-health-benefits 

2. The Universtiy of Sydney, as cited by Szittner, K. (2013). Lack of protein drives overeating. Retrieved 24/11/2014 from  http://sydney.edu.au/news/84.html?newsstoryid=12632 

Clean Mango, Banana and Coconut Ice-Creams

(Gluten Free, Raw, Vegan, Sugar Free)

This clean dessert is ridiculously easy to make! It only contains three ingredients and is so sweet and creamy that you will struggle to believe it is dairy-free and contains no added sugar.

Although this dessert does contain coconut cream (in a relatively small amount), which is high in saturated fat (Nogrady, 2008), I still consider the recipe to be clean as it does not contain any animal products, added  artificial flavours/preservatives/colours, gluten or added salt or sugar, therefore, I believe, making it a healthier choice than conventional supermarket ice-creams.

Serves: 9 (makes about 9 ice blocks)

Ingredients:

- 1  slightly over ripe banana (if the banana is too ripe it may overpower the other flavours)

- 2  cups of frozen, diced mango

- 1/2  a cup of coconut cream (mine was 75% coconut extract)

Method:

1. Place the banana, mango and coconut cream in a blender and blend until smooth.

2. Pour ingredients in to ice block mould and insert the ice block sticks.

3. Gently and carefully, tap the moulds on the bench to remove any air bubbles in the mixture.

4. Place moulds in freezer, on a flat surface, over night or for at least 8 hours.

5. When you are sure that your ice blocks are fully frozen, gently run the moulds under warm water before gently easing them out of the moulds.

HINTS:

- You can always play around with the ratio of the ingredients until it is to your liking.

- I purchased my ice block moulds from Kmart for around $4

- If the treats don’t release easily, run them under the warm water again until they loosen. Trying to force them out could result in the stick become dislodged from the ice block, therefore making it not only hard to remove, but also difficult to eat!

Nutritional Benefits

Banana:

-Potassium- ‘an essential mineral for maintaining normal blood pressure and heart function.’

- Small amounts of ‘sterols’ such as ‘sitosterol, campesterol, and stigmasterol’: ‘can block the absorption of dietary cholesterol.’

- Soluble fiber: ‘associated with decreased risk of heart disease.’

- Low GI

- Support digestive health: ‘FOS are unique fructose-containing carbohydrates that are typically not broken down by enzymes in our digestive tract. Instead, they move along through the digestive tract until they reach our lower intestine and get metabolized by bacteria. This process helps maintain the balance of "friendly" bacteria (for example, Bifidobacteria) in our lower intestine, and as a consequence, it also supports our overall digestive health.’

(The George Mateljan Foundation, Nd)

Mango:

Mangoes are ‘low fat, saturated fat free, sodium free, cholesterol free, high in vitamin A’ and a ‘good source of vitamin c’ (Produce for Better Health Foundation, N.d).

References

1. The George Mateljan Foundation, N.d. Bananas. Retrieved 28th of May, 2014 from http://whfoods.org/genpage.php?tname=foodspice&dbid=7

2. Nogrady, B. (2014). The Pulse: Coconut: Good fat or bad? Retrieved 28th May, 2014 from http://www.abc.net.au/health/thepulse/stories/2008/09/25/2372372.htm

3. Produce for Better Health Foundation. (N.d). Mango. Nutrition. Selection. Storage. Retrieved 28th May, 2014 from http://www.fruitsandveggiesmorematters.org/mango

Clean Tartare Sauce

This is a great recipe for tartare sauce lovers as it tastes great but contains much cleaner ingredients, meaning that you no longer have to feel guilty about such a delightful snack! Tartare sauce is traditionally made using a base of sour cream or mayonnaise, but my recipe instead uses Greek yogurt and still tastes just as great. In fact, I can barely notice a difference! 

This sauce is also a great alternative to mayonnaise for a coleslaw dressing.

Serves: 8  (makes about 1.5 cups of sauce)

Ingredients:

1 x cup of Greek yogurt

1 x teaspoon of paprika

3 x shallot sprigs or 1 x small Spanish onion (I used shallots)

1 x handful of fresh flat-leaf parsley

4 x small preserved gherkins

Method:

1. Finely slice the shallots, parsley and gherkins and place in a medium sized bowl.

2. Add the paprika and Greek yogurt and stir until well combined.

3. Store in an airtight container in the fridge for up to 3 days (depending on how fresh the ingredients that you used were).

Benefits of Greek yogurt

-          Protein:  ‘An eight-ounce serving of Greek yogurt contains about 20 grams of protein.’

-          Probiotics:  can help with ‘Ensuring proper digestion, absorption of nutrients and immune health' (Helmlinger, N.d).

References:

1.       Greek Yogurt What’s the Craze All About?
Helmlinger, P. (N.d). Greek yogurt. What’s the craze all about? Retrieved 22^nd of May, 2014 from  http://www.obesityaction.org/educational-resources/resource-articles-2/nutrition/greek-yogurt-whats-the-craze-all-about

Spiced Veggie Chips

These chips are not only delicious but also seriously good for you. Although coconut oil is considered as being healthy, I still prefer to eat it in moderation and this is why I pre-melt a small amount of the oil and coat the chips before cooking. It ensures that all the chips are sufficiently coated without the need to slather a whole tray with a larger amount of coconut oil. I also find that it gives a better result as too much oil can result in soggy chips!

Also, feel free to use whatever vegetables you like. Pumpkin and fresh beetroot would also taste great.

Serves: 2

Ingredients:

1 x teaspoon of Turmeric powder

1 x teaspoon of Paprika

1 x pinch of Himalayan salt

1 x heaped teaspoon of Coconut oil

1 x large Carrot

1 x small white sweet potato

Method:

1.  Pre-heat the oven to 200° C

2.  Peel and slice the sweet potato and carrot and place in a large bowl.

3. Add the turmeric, paprika and salt and stir with a spoon so that they vegetables are coated evenly.

4.  Melt the coconut oil (if solid) in a small ceramic cup, in the microwave for about 10 seconds or until liquefied (be careful, coconut oil can become very hot!).

5. Pour the melted oil on top the vegetables and stir until the vegetables are coated evenly.

6.  Line a baking tray with grease-proof paper and spread the vegetables out evenly.

7. Bake at 200° C for 20 minutes or until lightly brown and crispy.

8. Serve with my Clean Tartare Sauce.

Some of the Nutritional Benefits:

Carrots:

-          Cholesterol lowering ‘pectin.’

-          high amounts of beta carotene (vitamin A) which  ‘protect humans from cancers of the bladder, larynx, esophagus, stomach, colon, prostate, breast, and lungs. Beta carotene also benefits the liver and kidneys’ (Durick, N.d).

Coconut oil:

-Lauric acid:  ‘increases the good HDL cholesterol in the blood to help improve cholesterol ratio levels.'

- Medium chain triglycerides (MCTs):  ‘these types of healthy fats in the liver leads to efficient burning of energy’ (LoGiudice. P, Bleaknet. S, Bongiorno. P and the Medical Directors of Inner Source Health New York, 2012).

References:

1.       Durick., T. (N.d). The power of carrots. Retrieved 22^nd of May, 2014 from http://www.ndsu.edu/pubweb/chiwonlee/plsc211/student%20papers/articles02/tdurick/The%20great%20carrot%20report.htm

2.   LoGiudice. P, Bleaknet. S, Bongiorno. P and the Medical Directors of Inner Source Health New York., (2012). The Surpising benefits of coconut oil. Retrieved May 22^nd, 2014 from http://www.doctoroz.com/videos/surprising-health-benefits-coconut-oil

Pina Colada Inspired Ice-Blocks

Pina Colada Ice-Blocks (Vegan, Sugar Free)

I know that it might seem a little odd to be indulging in ice-blocks when it is so cold out, but once you try these delicious, healthy treats you will understand. Besides, it’s never too cold for ice blocks anyway! Oh, and I should also mention that they are very soothing on a sore throat!

Serves: 9 (makes about 9 ice blocks)

Ingredients:

½ x a ripe pineapple, peeled and diced

3 x limes- rind and juice

1 x 400ml tin of coconut cream (mine was 75% coconut extract)

1 x teaspoon of natural rum flavoring (optional)

Method:

1. Place all ingredients in a blender and blend until smooth.

2. Pour ingredients in to ice-block moulds and insert the ice-block sticks.

3. Gently and carefully, tap the moulds on the bench to remove any air bubbles in the mixture.

4. Place moulds in freezer, on a flat surface, over night or for at least 8 hours.

5. When you are sure that your ice blocks are fully frozen, gently run the moulds under warm water before gently easing them out of the moulds.

HINTS:

- My ice blocks had a strong pineapple flavour (which I loved), but you can always play around with the ratio of the ingredients until it is to your liking.

- I purchased my ice block moulds from Kmart for around $4

- If the treats don’t release easily, run them under the warm water again until they loosen. Trying to force them out could result in the stick become dislodged from the ice block, therefore making it not only hard to remove, but also difficult to eat!

Nutritional Benefits:

Pineapple contains:

-         -  ‘Potential anti-inflammatory and digestive benefits’ due to bromelain

-          - Vitamin c

-         -  ‘Manganese and thiamin (vitamin B1) for energy production and antioxidant defenses’

                                                                   (The George Mateljan Foundation, 2014)

Limes contain:

-          - Vitamin c

-          - ‘Phytonutrients with antioxidant and antibiotic Effects’ e.g. It can help the immune system fight off cholera. ‘Researchers quickly began to experiment with the addition of lime juice to the sauce eaten with rice, and in this role, lime juice was also found to have a strong protective effect against cholera.’

-         -  Limoniods: ‘In animal studies and laboratory tests with human cells, compounds in citrus fruits, including lemons and limes, called limonoids have been shown to help fight cancers of the mouth, skin, lung, breast, stomach and colon.’

                                                                                                (The George Mateljan Foundation, 2014)

Coconuts contain:

-         -  ‘Fibre, vitamins C, E, B1, B3, B5 and B6 and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous’ (Lewin, N.d).

References

11.     The George Mateljan Foundation. (2014). Lemon/limes. Retrieved May 19, 2014 from http://whfoods.org/genpage.php?tname=foodspice&dbid=27#healthbenefits

22.      The George Mateljan Foundation. (2014). Pineapple. Retreived May 19, 2014 from http://whfoods.org/genpage.php?tname=foodspice&dbid=34

33.       Lewin., J. (N.d). The health benefits of... coconut milk. Retrieved May 19, 2014 from http://www.bbcgoodfood.com/howto/guide/ingredient-focus-coconut-milk

Triple Chocolate Birthday Cake

This year I decided to use my birthday as an opportunity to try a recipe I had been planning on one day making for over a year (diagnosis: chronic procrastinator). Anyway, it turned out to be the perfect occasion as it allowed me to share the dish with my whole family, and convert some stubborn health-food snobs in the process, including a niece who's staple diet includes tomato sauce and ice-cream!

Anyway, what I really love about this recipe is that it is kind to those allergic/intolerant to gluten, egg and dairy and is also relatively unprocessed. Additionally, food in its raw state is also considered to be healthier as some nutrients are heat sensitive, and thus baking them would cause their nutritional properties to diminish.

'Research studies have found a reduction of many minerals—including magnesium, manganese, calcium, copper, and others—from cooking. While these losses can be relatively small for brief cooking of some green leafy vegetables like spinach, they can become much larger if cooking times are extended' (The George Mateljan Foundation, 2014) 

 I feel that by omitting typical ingredients such as egg, dairy and grains, one is forced to include a wider range of foods, therefore increasing the dish's nutritional value. In this case, the main ingredients include nuts, coconut oil, cocoa powder, vanilla and agave.

I obtained the original recipe from the talented Sandra Istrice's blog but made the following changes to the recipe to suit the ingredients that I had on hand:

- I used hazelnut meal instead of hazelnut kernels as I knew this would be easier on the small blender I was going to use.

- Instead of raw cocoa power I just used 100% pure cocoa powder, which is sugar free. Raw cocoa powder is obviously more nutritious as it has not been heat treated, but the pure cocoa powder is cheaper, and still a healthy option. 

- I omitted the raisins as I am not particularly fond of their taste.

- Instead of cocoa butter, I used coconut oil in the filling and coconut cream in the icing as cocoa butter is fairly expensive.

- I also added a tiny pinch of pink Himalayan salt in to the icing to even out the sweetness and a small amount of cinnamon due to it's ability to assist the body in sugar digestion.

'A 2012 review of several recent studies concluded that the use of cinnamon had a potentially beneficial effect on glycemic control'                                                    (M. Regina Castro, M.D. , 2013).

References 

1. The George Mateljan Foundation (2014). Are minerals heat sensitive and lost in cooking?  Retrieved May 19, 2014 from http://whfoods.org/genpage.php?tname=dailytip&dbid=166

2. Istrice, S. (2013). Triple Chocolate Cake (dairy, gluten and sugar free, raw and vegan). Retrieved May 13th, 2014 from http://sandraistrice.com/triple-chocolate-cake-dairy-gluten-sugar-free-raw-vegan/

3. M. Regina Castro, M.D. , (2013), Is it true that cinnamon can lower blood sugar in people who have diabetes? Retrieved May 19, 2014 from http://www.mayoclinic.org/diseases-conditions/diabetes/expert-answers/diabetes/faq-20058472

What Started My Journey...

Welcome to The Holistic State, where you will find documentation of my current journey to vitality.

Being in my early 20's and supposedly, 'in my prime,' I couldn't help but feel a little disappointed, and somewhat concerned with its reality. Is this really as good as it gets? Why don't I feel energised after a full night's rest? Why isn't my skin and hair in the best condition? Why do I feel so burnt out?

What I soon realised was that life thus far had not equipped me with the knowledge required to truly care for my body. There are so many things that can impact upon our health that I was not taught about at school in a typical health class, such as the concerns about genetically modified food, pesticides, the dangerous chemicals contained in everyday personal care products and the effects of consumerism on our spiritual/ emotional health.

It was through this realisation that I developed passion to discover more about holisitic health and how to take responsibility for my own wellbeing.

*Disclaimer: I am not a medical professional, nor am I a professional in the field of health. Additionally, this blog does not provide medical advice, diagnosis or treatment. This blog exists as a documentation of my own experiences only and is not intended to replace advice from a doctor.
Finally, as health research is continually changing, I do not guarantee the accuracy or currency of any of my blog posts.