Apple, Coconut And Thyme Crumble With Coconut Sauce

Need some good, wholesome comfort food to cope with this crazy Melbourne weather?

Kavisha Jega has kindly contributed her delicious Apple, Coconut And Thyme Crumble With Coconut Sauce recipe!

Vegan. Gluten Free. Grain Free. Dairy Free. Refined Sugar Free. What more could you ask for?
apple-coconut-and-thyme-crumble-with-coconut-sauce

Ingredients: 


Apple mixture:

6 large apples

1 cup of filtered water

½ Tablespoon cinnamon

Crumble mixture:

2 cups of almond meal

1/4 cup of chopped macadamias

½ cup chopped pecans

½ cup of shredded coconut

1 teaspoon of vanilla powder or essence

1 Tablespoon of chia seeds

1 teaspoon of ground cinnamon

¼ teaspoon of ground nutmeg

⅓ cup of maple syrup

⅓ cup of coconut oil (melted)

Pinch sea salt

2 Tablespoons thyme leaves (optional)

Coconut sauce:

1 can coconut cream

2 Tablespoons coconut sugar

Pinch sea salt

– Heat all ingredients together in a small saucepan over a low heat. Mix until well combined. Pour sauce into a jar and store in the freezer to chill.

*Coconut sauce is optional. You could instead serve this crumble with vanilla ice cream or coconut yoghurt.

Method:

  1. Pre-heat oven to 180°C.
  2. Peel, core and slice the apples. Place them in a large saucepan along with 1 cup of water, ½ tablespoon cinnamon over a medium heat. Cover and let simmer for 10 minutes, then remove the lid and continue to simmer for at least another 10 minutes or until the apples are soft.
  3. Empty the stewed apples into a baking dish and then set aside.
  4. In a large mixing bowl, combine the almond meal, chopped macadamias, chopped pecans, shredded coconut, vanilla, chia seeds, cinnamon, nutmeg, maple syrup, coconut oil and thyme. Once combined, spoon it all over the top of the stewed fruit.
  5. Place dish back in the oven and bake for approximately 30 minutes or until the crumble is golden.

*This crumble mixture also makes a great bliss balls! Simply roll the crumble mixture into balls and store in the fridge.

The Perfect Salad: Sweet Potato + Quinoa + Avocado

 

 

Spring’s rebirth of greens means you can put in-season salads back on the menu and reap their many health benefits. Eating salad almost every day may indeed be one of the most healthy eating habits you can adopt, and perhaps one of the simplest!

Here is a delicious looking salad recipe, contributed by Food and Wellness coach, Kavisha Jega, that you can easily put together at home.


the-perfect-salad

Ingredients:

2 sweet potatoes

1 tablespoon coconut oil

1 1/2 cups quinoa

1 tablespoon cinnamon

1/2 a lemon

1 bunch coriander, finely chopped

1/4 cup sultanas

2 avocados, cut into small squares

4 small spring onions, chopped

1 cup slithered almonds

salt and pepper to taste

Method:

  1. Chop sweet potatoes into small cubes and coat with the coconut oil and some salt. Spread out on a lined baking tray and bake for 20-25 minutes in a 180c oven.
  2. Cook the quinoa according to the package or in a rice cooker. When it’s done cooking, rinse and set aside to cool off. Squeeze the juice from half a lemon and add the cinnamon into the quinoa. Mix well.
  3. Throw the coriander, sultanas, spring onions, avocado, almonds, roasted sweet potato, salt and pepper in with the quinoa and toss it around until all the flavours are well combined. Serve in bowls or pack into containers ready to take for lunch.

*Option: Add some feta cheese, chicken or hard boiled eggs for an extra protein hit!

A Loaded Load: The Links Between Laundry Detergent & Your Child’s Skin Rash

As a parent, it can be heartbreaking to see your children suffering daily from skin sensitivity. It can also be impossibly frustrating to not know what’s causing it. Nonetheless, according to the Australasian Society of Clinical Immunology, eczema — also known as atopic dermatitis — is a fact of life for 1 in every 5 children under the age of two.

One of the most distressing aspects of this form of skin sensitivity is the ‘scratch-and-itch’ cycle that perpetuates the reaction: when the skin’s protective barrier is damaged, the sufferer becomes more susceptible to allergens and irritants. Once the skin is irritated, chemicals are released that make the skin itchy. If the skin is then scratched, more chemicals are released and the itch worsens. Even as an adult, not to scratch seems like an impossible act of self-restraint. But for a child? Not a chance.

Many parents look far and wide for a way to stop their child’s eczema — creams, lotions, clothes made of non-irritating fabrics — all to no avail. But what if the cause of your skin irritation was under your nose this whole time? Or, more specifically, in your laundry cupboard?

 

Eczema in Children

Most eczema in children develops between the ages of 2 and 4, with the most severe symptoms usually found in the creases of elbows, behind the knees, across the ankles and even on the face, ears and neck. Although some children will outgrow their eczema, many will take it with them into adulthood. And even if they do outgrow it, this fact is often of little comfort at the time.

Contact with allergens will often worsen the child’s experience of eczema, and many offending substances are common household items — such as soap, water and cleaning chemicals — that are hard to avoid. In particular, children with skin problems will often be more prone to laundry detergent reactions, and the longer the exposure, the more severe the symptoms. As these chemicals strip the skin of its protective barrier, eczema begins develops more frequently.

baby skin rash

Two Types of Skin Reaction

Your child’s skin irritation will fall into either one of two categories:

  1. Irritation: The red, itchy rash will develop as soon as the child’s skin comes into contact with an irritant — for instance, a prickly sweater. If the rash falls into this category, it will go away shortly after the sweater is removed.
  2. Allergic Contact Dermatitis: This form of skin irritation exhibits the same symptom — a red, itchy rash — but the cause will be less obvious, as it will neither appear with immediate contact nor disappear when the irritant is removed. If laundry detergent and/or fabric softener are behind your child’s rash, you may not notice the symptoms for up to a week, as the immune system takes time to recognise allergens, and it can take multiple instances of exposure before the skin will react.

A quick way to determine whether or not the rash is being caused by your laundry detergent is to check under your infant’s nappy, where clothing doesn’t touch the skin. If the rash is there, then it’s not caused by detergent. If it’s not, you may have found your culprit.

 

Getting Rid of the Skin Rash

While there’s nothing good about your child suffering, at least if the skin irritation and sensitivity is being caused by harsh laundry detergents, the problem is comparatively easy — and cheap — to fix.

Allergen avoidance or minimisation is essential to stopping your child’s eczema flares. If the laundry detergent is a prime allergen, then the most effective and immediate action would be to stop using supermarket detergents and softeners — which contain artificial fragrances, dyes and enzymes — in favour of something all-natural and organic.

If your child suffers from skin irritation, then it is also well-advised to wash  store-bought clothing before they wear it. New clothing often carries formaldehyde releasers, which is known to trigger skin irritation and sensitivity. Alternatively, there are a huge variety of organic baby clothing brands in Australia which are perfect for children with sensitive skin, not to mention affordable. Aster & Oak and Purebaby are a couple of our tried-and-tested favourites.

 

Conclusion

1 in 5 Australian children under the age of two suffer from eczema, a recurring and nasty form of skin irritation. This red, itchy rash that results from a break-down of the skin barrier is made worse through contact with allergens and irritants, and perpetuates itself in a nasty scratch-and-itch cycle.

The harsh chemicals contained in common laundry detergents frequently act as irritants, seeping into clothes during the wash cycle and sitting against your child’s skin upon wear.

Although skin irritation that results from contact with allergens is not immediately obvious, it is easily fixed by simply removing the allergens. If your child is reacting to your laundry detergent, the irritation can be stopped by switching to an all-natural, organic baby laundry product that doesn’t contain any of the offending chemicals.

Honey Tahini Cashew Cookies

Valentine’s Day is not just for lovebirds, it’s the perfect time to show some appreciate to the many special ones in your life whether your parents, your friends, workmates or neighbours. Love is a universal desire and everyone wants to feel loved.

A sweet yet simple way to do so is to bake & share some cookies! Our friend Amy from The Holistic Ingredient shares a Honey Tahini Cashew Cookies which not only taste sensational but they’re actually good for you too.

What better way to show that special honey that I’m nuts about you! (corny I know but couldn’t help it)

Happy Valentine’s Day & Enjoy!

Honey Tahini Cashew Cookies

Cashew Cookies

Ingredients 
Makes 18

1 ½ cups cashew meal*

2/3 cup white sesame seeds

1/3 cup unhulled white tahini

¼ cup raw honey

1 tablespoon coconut oil, melted

1 teaspoon vanilla extract or vanilla powder

½ teaspoon baking soda

½ teaspoon cinnamon, ground

¼ teaspoon sea salt

Directions

Preheat oven to 175 0 C. Line a baking tray with baking paper.

In a large mixing bowl place cashew meal, baking soda, cinnamon and salt. In a small

mixing bowl combine tahini, raw honey, vanilla extract and coconut oil. Add the wet ingredients to the dry mix and use your hands to combine the dough. It should be slightly tacky to touch. Roll into balls of 2cm diameter.

Place the sesame seeds into a shallow dish. Roll balls in sesame seeds then place onto baking tray. Press down to 0.5 cm thickness.

Bake for 10 minutes. If you would like even crispier cookies flip and bake for a further 5 minutes. Allow to cool and store in an airtight container.

* To make cashew meal, simply blend raw cashews in a high-powered blender until it resembles course flour.

Smoked Salmon & Buckwheat Crepes Recipe – so frenchy, so chic

Crepes – a classic and very versatile French dish that can be enjoyed day or night, savoury or sweet, top with just about anything you can imagine.

Simply swapping regular flour with buckwheat flour makes the classic crepes feel a whole lot healthier and “gluteny”. We assure you it actually tastes better. Here we’ve paired the crepes with baked-on eggs and topped with smoked salmon and creme fraiche just to make it a little more fancy.

buckwheat crepesIngredients

150g (1 cup) Buckwheat Flour

10 eggs, 2 beaten, 8 whole

125ml (1/2 cup) milk

Smoked Salmon

Creme Fraiche

Instructions

  1. Place flour and 1/2 teaspoon of salt in a bowl and make a well in the centre.
  2. Pour in beaten eggs and milk. Whisk until smooth.
  3. Add 250ml water and whisk. Batter should be thin enough to just coat your finger. Add more water if needed.
  4. Cover and stand for 30 minutes.
  5. Heat a slightly greased heavy-based pan or crepe pan over medium heat.
  6. Pour in 60ml of batter, swirl pan to coat base.
  7. Crack an egg into the centre and cook for 3 minutes until egg is just set.
  8. Fold in sides of the crepe so that the egg is partly exposed.
  9. Top with smoked salmon and serve with micro-greens/side salad.

 

 

Surprising Health Benefits of Cucumber Water

Cucumber WaterThis summer has delivered many scorcher days across Australia, making so important to stay well hydrated. Make plain water taste better by adding some fresh fruits/veggies, so you’re likely to drink more H2O.

We highly recommend simply adding cucumber & mint. This is not only adds super refreshing flavour, cucumbers are chock full of nutrients like vitamin C, vitamin A, iron, calcium, vitamin K and potassium. That means you could be reaping benefits like great skin just by adding some slices to your water. If it sounds easy, that’s because it is.

So what’s so great about cucumber water? Here are 4 surprising healthy benefits of cucumber water:

  1. Weight Loss benefits :

 Cucumbers act as a natural diuretic helping you get rid of that excess water and bloating. Not only that, but cucumber water makes plain water taste better, so you’re likely to drink more H2O. Water is an important factor in preventing constipation, which can cause swelling in the abdomen and add on a few extra pounds. Also, sufficient water intake helps your body’s natural detoxificationprocesses, which makes it function more efficiently, thereby facilitating weight loss.

 

2. Detoxing Properties

Use cucumber water during a detox program. It contains antioxidants that will help battle free radicals, and helps the body flush out built-up toxins thanks to its hydrating effect. Detoxing the body doesn’t have to be a drastic 1 time event, you can cultivate healthy every day habits to help your body stay clean with daily attention to the foods that you’re taking in, as well as avoiding foods that are known as being toxic to the body. This sort of regular maintenance keeps you feeling great all year long.

3. Healthy Skin: 

To give your skin even more cucumber benefits, you can wash your face with cucumber water. It refreshes the skin, closes pores and helps prevent oiliness. If you’re feeling ambitious, you can make your own cucumber cleanser with this recipe from The Times of India .The silica and antioxidants help your skin stay clear and supple. Wash your face with cucumber water in addition to your usual acne routine to reduce redness.

4. Strong Muscles

The same silica in cucumbers that helps the skin, also helps your muscle tissues healthy. It’s a great choice if you’ve added a strength training regimen such as barre or pilates workouts to your lifestyle, or if you want to make sure that your muscles have all of the nutrients needed to function at their best. A daily glass of cucumber water makes a great contribution to the overall health of your muscles, and your body in general.

 

 

Healthiest Sangria Ever

You know what we love about the holiday season? The happy buzz we get from sipping cocktails with family and friends, the endless days of festivities. It’s just such a joyful time to be.

The only problem: You may be pouring on the sugar and calories if you’re not paying attention to what you’re sipping through at parties.

BUT there’s ALWAYS a healthier solution yes?

So we’ve done a healthy makeover of the refreshing sangira without sacrificing any of the buzzy delights!

Start with a red wine base, which contains healthy antioxidants & then add fiber-rich fruits like berries, pears and oranges. Top it off with sparking water instead of the usual soda or syrup.

As healthy as it sounds, it’s still alcohol and should be enjoyed in moderation.

Summer Sangria

Serves 10

Sangria1.5 bottles red wine
1/4 cup triple sec
2 cups sparkling lemon/lime/orange-flavored water (get brands that has no added sugar)
1 pear diced
1 cup fresh strawberries, diced
2 oranges diced or sliced (not peeled)
1 cup pineapple chunks
1/4 cup orange juice

 

 

Directions

  1. Combine everything (except the sparkling water) in a large pitcher, and store in the fridge for at least 4 hours.
  2. Before serving, add the sparkling water to the pitcher, stir completely, and serve!

Let’s get Ready for Christmas | Week #3 | Gifts & Giving

gift&giving

WEEK #3 – GIFTS & GIVING 

It’s the time we focus on gift lists, gift buying and gift wrapping – I’m sure you agree that this is the biggest organisational challenge of them all.  For many families, gift-giving is a prime source of holiday financial stress. Instead of heading to kmart & buying something just to fill the Christmas stockings, why not make something. It’s more environmentally friendly, won’t break the budget and the recipient would appreciate it a whole lot more.

 

 

Here’s a Coffee Scrub Recipe that would take you less than 30 minutes tops.

CoffeScrubGift

Coconut Coffee Anti-Cellulite Scrub

INGREDIENTS
1 cup coffee grinds, used or unused
1/2 cup coconut oil, melted and cooled
1/4 cup sugar

 

 

 

DIRECTIONS:
In a bowl, mix all ingredients until the the texture becomes pasty and scrub-like. If necessary, add more of any ingredient until you reach desired consistency. Transfer to an air-tight jar or container, and enjoy!

Next week we’ll start to think about decorating.

See you then!

 

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DOWNLOADS  

ChristmasGiftPlanner

ChristmasStocking

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WANT SOME GIFT INSPIRATION?  

Check out these wonderful businesses, doing wonderful things for You, Your Family and the Planet.

SKIN-CARE/Cosmetics

  1. DNA Elements
  2. Simple as That
  3. 100% Pure 
  4. Jacqueline Evans
  5. Luk Beautifood Lipstick
  6. Nourished Life: One-stop for non-toxic skincare, cosmetics & home-care products.

TOOTHPASTE

  1. Grants of Australia 

SHAMPOO

  1. Weleda Hair-care 

GO PLASTIC FREE

  1. 4 My Earth: Lunch boxes, Food Wraps & all things non-plastic
  2. Biome Eco Store

Organic Cotton

  1. Bhumi Organic Cotton : Bedsheets, Quilts, Towels, Throws.
  2. Pure Baby: Organic baby clothes

Food for Every Day Health

  1. Matcha Maiden : 100% pure organic green tea leaves ground into powder. Up to 137 times the antioxidants of regular green tea!
  2. Remedy Kombucha: A super healthy alternative to frizzy drinks!
  3. Whole Kids: Healthy snacks for kids and adults too!

Household Cleaners

Resparkle of course! We’re the only home-care brand in Australia that is truly 100% natural and hold a organic certification by NASAA.

There you have it. All you need to KEEP CALM & QUIT CHEMICALS.

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Top tips to get the family moving

by Diana Tencic

It’s not uncommon to read headlines ” our kids are getting fatter and are inactive” Yes a recent survey by the national heart foundation found that a massive 85% of children are inactive.

Our environments and lifestyles are becoming less accommodating to leading active lives. We are over scheduled working harder than ever before.

So where do we start ?

At Body be Well we try and keep it simple.

1) Lead by example.

When you are active your children are likely to follow.

 2) Think of exercise as being active.

IMG_1964Exercise is not all about high interval training or sprints. Active spontaneous play is just as important as structured . We utilise our park . From playing on the equipment ourselves ️(yes grown ups) to playing old fashioned childhood games such as follow the leader , what’s the time mr wolf and plain old chasey. We balance on the boundaries of play equipment-great proprioceptive   work – or having jumping competitions – ploy metric work ! You will be pleasantly surprised by how much joy adult participation can bring.

 3) Switch off devices

Our children do not own iPads we allow very limited screen time about one hour on weekends. This is how we roll. We do however turn our radio on and let loose !

 4) Encourage your children.

FamFitthumbnailWe encourage you to give activities a go . We are so controlled by playground rules in most schools and as a result some of our children are losing their ability to be creative in the playground. Remember climbing a tree? Playing tennis against a wall ? Encourage and participate in general exploration . Take walks to lush playgrounds or just explore your streetscape .

Praise endeavours. we don’t need to give eve child a ribbon However acknowledgement for there efforts can create positive fitness change !

Above all else give it a go .

Stay well

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Diana-Tencic-Body-Be-WellDIANA TENCIC is a Food and Fitness Coach and founder of Body be Well.

Over 16 years experience in health and fitness have taught Diana the essential role of food in the health and fitness balance. Food coaching has allowed her to combine her passions for food, fitness, teaching and helping people realise goals they may never have imagined for themselves.

 

Grab & go brekky: Gluten-Free Banana Walnut Muffins

“Eat breakfast like a King, Lunch like a prince…..”

or so the saying goes.

The fact that eating a big breakfast can have positive effects on your health doesn’t give you license to abandon healthy eating principles and eat whatever you want. Build a big breakfast around nutrient-dense foods to get the most benefit from eating a morning meal.

And did you know that people who eat breakfast also tend to eat a healthier overall diet, one that is more nutritious and higher in fibre. People who skip breakfast are more likely to miss out on important nutrients?

This gluten free, paleo-friendly banana walnut muffin is the Resparkle girls’ favourite morning rocket fuel. It’s a perfect grab and go brekky you can make over the weekend for a busy week. We hope you enjoy it as much as we do!

Recipe from the beautiful Jessica Sepel.

FullSizeRender 3INGREDIENTS:
  • 2 cups almond meal
  • 2 tsp baking soda
  • 1 tbsp cinnamon
  • 2-3 ripe bananas
  • 1 cup dates, pitted and chopped
  • 3 eggs
  • 1/4 cup coconut oil, melted.
  • 3/4 cup walnuts, chopped/crushed
  • pinch of sea salt

METHOD:
  1. Preheat oven on bake to 180 degrees.
  2. In a large bowl, combine flour, baking soda, salt and cinnamon.
  3. In a food processor, combine dates, bananas, eggs and oil.
  4. Add mixture from food processor to dry mixture in the large bowl and combine thoroughly.
  5. Fold in nuts.
  6. Spoon mixture into paper lined muffin tins.
  7. Top with chia seeds and banana slices
  8. Bake for  25 minutes.