What I ate Wednesday: Rosemary Roast Veggies

Hey all!

So today I wanted something warm and comforting, and roast veggies are a favourite of mine, for a few reasons:

  1. Veggies are always yummy, and full of nutrients
  2. Roast veggies are full of flavour
  3. They are my go to comfort food
  4. They are simple to prepare
I used Beetroot, Parsnip and carrot, but you can really use what ever combination you like.
Just chop up your chosen veggies, drizzle with olive oil, and sprinkle over rosemary and sea salt.
Bake until golden (in my oven its 30-40 mins, turned once, but its different for everyone).
Tada! Delicious, nutritious, whole food!
Britt xx

Movie Monday: The truth about Food

Good morning! I hope everyone had an amazing weekend, I had a lovely relaxing Sunday which was well needed after my big assignment was due last Thursday-Glad that ones over.

One of the things I did over the weekend to relax was watch a few food docos, one of the ones I found was a series of 6 docos for BBC on the truth about food. They do a bunch of studies (None of which appeared particularly scientific) however were very interesting. My favorite study was getting 10 or so overweight, middle aged British people who are used to eating “bangers and mash” for most of their meals, to spend 10 days eating a completely raw food diet. They all lost weight, and reduced their cholesterol.

This is  perfect example of people that would really benefit from a raw food diet. My only concern is that they weren’t eating enough protein or healthy fats. They could have added in some lean protein, nuts, healthy oils, fish, seeds and legumes to make this a perfectly healthy diet.

Here’s the doco:

What’s going on my plate this week? Well i’ll be starting on the 8 week health and wellness challenge from Karrinyup Wellness Centre, Getting a few Nutrition assignments out of the way, doing plenty of yoga through the week to get myself emotionally ready for the coming few weeks, as well as prepping some really exciting new recipes for you guys to try, not to mention a few healthy eating tips sprinkled throughout!
Tomorrow ill post the outline of the 8 week challenge, feel free to follow on, this time of year is perfect to reboot you body into its most healthy state.
http://www.facebook.com/pages/Karrinyup-Wellness-Centre-8-Week-Health-and-Wellness-Challenge/589273371116038

 

Pumpkin Pie Brownies

My first full recipe post! Which i’m very excited about-This recipe is inspired by winter, Halloween and wearing fuzzy socks when its cold. These Pumpkin Pie Brownies are completely Gluten, Wheat, Dairy and Sugar free, as well as Paleo! I’ve served mine with some sliced pear, and coconut cream with cinnamon, but they are perfectly lovely on their own.

For these lovely untraditional brownies you will need:

2 cups Ground Almond
1/2 cup ground Pumpkin seeds
1/2 Tbsp Cinnamon
1 tsp Nutmeg
1 tbs Chia Seeds
1 cup Pumpkin Puree
1/2 cup Coconut oil
1/2 cup chopped fresh dates
2 free range eggs
1 vanilla pod

1. Make pumpkin puree and preheat oven to 180 degrees.
2. Combine wet ingredients in a medium sized bowl (Pumpkin puree, coconut oil, dates, eggs and seeds from the vanilla pod)

3. Combine dry ingredients in a large bowl (almond, pumpkin seeds, cinnamon, nutmeg, chia seeds).

4. Pour wet ingredients into dry ingredients and mix until combined.

5. Line a large baking tray with paper, and pour mixture into tray.

6. Bake for 30-40 minutes until cooked through. Cool prior to serving. Serve with coconut cream and cinnanmon.

Enjoy xx

Product review: Nakd Bars

I love finding new and exciting products, and a really great one Iv’e found recently is Nakd Bars.

The thing I love most about these lovely bars, is that fact that the list of ingredients is readable, and that there are less than a handful on the list! For example, my favourite: Cashew cookie, has a grand total of 2 ingredients: Dates and Cashew nuts!

This particular flavour is sweet, but not too sweet, creamy, a little bit gooey, and a little sticky. It kind of tastes like a sticky date pudding. Its such a sweet treat, with a tonne of natural sugars, healthy fats, and fibre. I love these when i’m on the go or at uni, and I just need a little pick me up. You don’t even need to eat the whole thing!

The other flavours they have in this range are Cocoa Mint, Caffe Mocha, Rhubarb and Custard, Cocoa Orange, Berry Delight, Cocoa Delight, Ginger Bread, and Pecan Pie.

Iv’e only been able to get my hands on the Berry delight, Cocoa Delight and Cashew Cookie, but i’m very keen on trying the others!

The other great things about these bars are:

  • They are dairy free
  • Suitable for vegetarians
  • Wheat and Gluten free
  • and GM free
At the moment finding a stockist of these has been difficult (They sell them at my local Farmers Jacks). However for those of you in the rest of the world, it seems that Goodnessdirect.co.uk ships internationally!
The other option is to make something similar yourself!
Britt xx

What I ate Wednesday

New thing! I’m going to tell you about what I actually ate on a Wednesday! So exciting 🙂

So today I needed a quick lunch, with stuff that I had in my cupboard, So I welcome the Salmon Avo rice cakes!

Here’s the list:

3 Rice crackers $0.30 ($1.80 for about 18)
1 can Salmon in Olive oil (to reduce the fat in this one, choose springwater instead) $2.00
4 Cherry tomatoes $0.40 (about 50g, $2 for 250g)
2 Basil Leaves (Free from herb garden)
1/2 an avocado $1.50 ($3.00 each)
A small bunch of parsley (Free from herb garden)

Total cost: $4.20

I mixed everything into a bowl a spread it on the rice crackers.

And the nutritional lowdown:

So lets have a look at what is actually in this lunchtime meal:
It has a relatively large amount of fat, and specifically saturated fat. I probably could have used 1/4 of an avo, and put in some grated carrot or cucumber. It also has quite a bit of Sodium, The AU Nutrient reference values say we should have between 480 and 920 mg of sodium per day, And ive already got 453mg in my lunch!

For next time:

  • Less avo
  • Choose a tuna or Salmon in brine or water and drain
  • Use more veggies such as grated carrot, zucchini, cucumber slices, chopped fresh spinach.

The Truth behind the “Raw Food” movement

So we have all been hearing a great deal about raw food and how its so good. However, Is it really that great? And if it is, why? Lets look at the pro’s and con’s of eating raw:

Image from http://www.rawfoodrecipes.com/recipes/category/mexican.html

What is “The Raw food diet”?

Taken from: www.therawfoodkitchenkitchen.com.au

“Raw and living foods are about being unprocessed, unrefined, cold-pressed, and never heated above 44˚C (115˚F). This means that all the living enzymes in the food remain intact and that your body can easily digest and assimiliate every nutrient and deliver them to every cell in your body, giving you abundant energy, glowing health and a happy heart.
Raw food groups consist of organic vegetables, fruits, dried fruits, nuts, seeds, gluten free grains, good fats, superfoods, fermented foods and drink, sea vegetables and sprouted grains and seeds.
These ingredients allow you to go on to make the most amazing array of dishes, from dehydrated kale chips, superfood smoothies with almond milk and cacao, simple salads, cultured vegetables, nut cheeses, “pasta” dishes made from vegetables, or a “pizza” made from sprouted buckwheat or activated nuts & veges, home made “granola” to decadent desserts that are all gluten free, diary free, sugar free and taste divine!”

Pro’s:

  • Raw food contains a great deal of phytochemicals, most of which are more available uncooked
  • Raw food contains more vitamins and minerals than cooked food
  • Raw food has less energy available for digestion than cooked food
Now, The last one can be both a pro and a con. Although raw food may be great for someone who is already overweight as a tool to help loose weight, for someone who is of normal weight or underweight, consuming a diet which is completely comprised of raw food could be dangerous.
Because the cooking process breaks down cell walls, this allows the body’s digestive system to easily process the energy the food contains. If the food is left uncooked, then the body is unable to break down come of the tough, fibrous cell walls in food. this means:
More raw food=less energy available.
For the majority of us, this is perfectly ok, considering 68% of Australia and New Zealand is overweight or obese.
Cons:
  • Cooked food has more energy available
  • Cooking may have been one of the great evolutionary inventions! (See below)
  • The cooking process kills many pathogens and bacteria found on food, the raw food diet doesn’t allow for anything cooked over about 45 degree.
  • The raw food diet seems to want to sell you all sorts of strange and wonderful health food products-Expensive $$$
  • Not being able to cook food, means you are limited with protein options, this can be a huge problem for kids, elderly, and women on a raw food diet.
If you would like to know a little more about how food has affected our evolution, I found this amazing doco!
What are we supposed to make of all that? Well if you are overweight, choosing go go raw, or partially raw could be a great way to help you lose weight, just make sure you don’t get conned into buying expensive and unnecessary health foods. If you are already healthy, choosing raw fruit and veggies is still a great choice, and is always better than processed and packaged foods!

Then again I love a good raw cacao ball 🙂

http://www.thehealthychef.com/2011/09/protein-power-balls/

Salmon Rice Paper wraps

Whats a quick and easy snack to make on a Monday morning? I decided to try something I brought from a sushi bar last week at home. Roll out the Salmon Rice paper wrap!

Ingredients:

  • Rice paper
  • Spinach (Sliced finely)
  • Carrot (also sliced finely)
  • Cucumber (You get the idea)
  • Avocado (Just slice however you want)
  • Smoked salmon
As per the directions on the rice paper, soak under water until floppy. Then place on all other ingredients in an orderly fashion, wrap, and tada! You have successfully wrapped up an nutritious snack. Great job.
Don’t be lazy and grab the chips, it takes almost the same time to grab something good.

Welcome

Welcome to The Wellness Plate!

image courtesy of http://www.100layercake.com/blog/2013/07/01/australian-wedding-tamara-andrew/

My name is Britt and I’m currently a student studying Nutrition. I also work as a Chiropractic Assistant in a Wellness Center, So being well, and living a lifestyle that is about health and nutrition is part of what I do.

I would love for this blog to be a collection of all the great resources I find or create myself. As i’m going through my degree, I find myself with a whole bunch of great stuff that needs sharing. Nutrition is something that everyone needs to improve on, by the state of the health of the world.

However, I want to embed myself more into the wellness lifestyle, and as I journey I want a place to document my travels. Things include how i’m attempting to be an organic gardener, embarking on yoga and health retreats, trying to cook with the weird and wonderful from the health food store, finding all the best cafes and markets in Perth, and creating new and inspiring recipe ideas!

To start with, here’s a great doco about the impact big food companies are having on the cultural communities of some of the most deprived areas of the world.

Enjoy!