RICE PUDDING

This rice pudding has been adapted from a 4-Ingredient Recipe by Kim McCosker. I make a big batch of this rice pudding at the beginning of the week and it provides my husband and I with breakfast for four days each (it serves 8!). It can also be served as a dessert! The touch of cinnamon really makes the dish so don't leave it out! 

Ingredients

• 2 cups arborio rice
• 4 cups water
• 2 cups milk or milks of your choice - reduced fat cows milk if you can tolerate dairy or choose from soy, lactose-free, oat or unsweetened almond milk as alternatives
• 1/2 cup sultanas 
• 2 teaspoon ground cinnamon
• Optional - 1-2 servings of fruit of your choice, such as 1 banana, sliced, a handful of blueberries or strawberries 
• Optional- a handful of shredded or flaked coconut, lightly toasted 

Cooking 

1. Bring the 2 cups of rice and the 4 cups of water to the boil in a medium saucepan, covered. Once boiled, reduce to a simmer and continue to cook, lid askew. 

2. Cook until water has almost all absorbed, then add the milk, 1/2 cup at a time, stirring constantly. Keep heat low. Once the milk has been absorbed into the rice, remove from heat. Add the sultanas and cinnamon and stir well. 

Top with fresh fruit and/or coconut and serve warm. 

Serves / 8 

Total Preparation & Cooking time / 15 minutes 

x Emily 

HEALTHY FRENCH TOAST with VANILLA LEMON STRAWBERRIES

Who says that all French toast has to be fatty and sugary with copious amounts of ice-cream, maple syrup and chocolate? Yes that first sentence may sound like a dream to you, but it is no friend to your waistline or your organs! French toast can be healthy, as my mother taught me growing up. She used to make French toast for me on occasion, whenever I requested it in the morning (such a spoilt little girl I know!). I believe she had learnt how to make this delicious breakfast food from my Babushka (Nanna), who used to own a little restaurant in Melbourne’s Chapel Street. Babushka’s and dedushka’s (grandfather) restaurant served beautiful Russian food and filling breakfasts; such as french toast and eggs. I have adjusted the recipe somewhat to omit the extra sugar that they used (sorry for all you sweet people out there!) Trust me when I say that this french toast still tastes incredible sans sugar, due to the vanilla essence, the lemon, the fresh strawberries and the spicy hit of cinnamon. 

INGREDIENTS

• 150g strawberries, cut into halves or quarters 
• 1 teaspoon vanilla extract /essence (organic and natural if available)
• 1 tablespoon lemon juice
• 2 free range eggs, beaten well 
• 1/4 cup unsweetened almond milk 
• 1 teaspoon ground cinnamon
• 4 pieces of multigrain, wholemeal or gluten-free bread 
• 1 teaspoon rice bran oil

COOKING 

1. Place the cut strawberries, vanilla essence and lemon juice in a small bowl. Toss well to combine and leave the flavours to soak whilst you prepare and cook the toast. 

2. Place the beaten eggs, milk and cinnamon into a medium bowl and whisk well to combine. Soak each slice of bread in the egg mixture. Heat a large fry pan over medium heat and add the oil, swirling to coat the pan. When oil has heated add the 4 slices of bread and cook for 3-4 minutes on each side or until egg is cooked and the bread is golden in colour. Remove from heat and top with the marinated strawberries. Serve warm. 

Serves / 2 

Total Preparation time / 10 minutes maximum

Total Cooking time / 10 minutes maximum

x Emily 

BIRCHER MUESLI

This bircher muesli recipe is inspired by Lola Berry's delicious 'Superfood Bircher' found in her latest cookbook, 'the Happy Cookbook'. I've adjusted the recipe to reflect my personal tastes and what ingredients were at my disposal at the time. For example, whilst I love Lola's recipe it did consist of a lot of dried fruit, which I find my body doesn't love. I've added just cranberries as my dried fruit of choice. Coconut chips have a much nicer texture than shredded coconut and are available in health food shops. I struggle to get enough protein in my diet hence the protein powder. I'm a big fan of the cinnamon flavour, however I also love adding it to breakfasts, smoothies and sweets as it reduces the rate at which food travels from your stomach to your intestine and thereby keeps you satisfied for longer and stops a post-meal slump. 

My fiancee detests chia seeds, hence the addition of flaxseeds in this bircher. You must add one of these two seeds to your muesli, as they are needed to soak up the milk and do this by expanding multiple times their size in liquid and therefore thickening liquid and making you feel full for longer. Fun fact: I only recently learnt that chia seeds and flax seeds in particular must be soaked in order to be easily digestible by the body. These seeds must be soaked prior to consumption for your body to receive all the nutritious benefits that they offer. 

Ingredients

• 1 cup / 100g rolled oats (or quinoa flakes)
• 1/4 cup / 40g goji berries
• 1/4 cup / 50g flaxseeds or chia seeds (40g)
• 1/4 cup / 50g almonds 
• 1/4 cup / 50g cashews
• 1/4 cup / 40g dried cranberries
• 1/4 cup / 50g sunflower seeds
• 1/2 cup coconut chips
• 2 tablespoons pea or other type of protein powder
• 1 tablespoon ground cinnamon
• Optional - 1 teaspoon pure vanilla 
• 4 cups / 1 litre unsweetened almond milk / oat milk / any type of milk you choose
• To serve - a small handful of blueberries 

Preparation 

1. Combine all the ingredients except for the blueberries in a large bowl and stir well to combine. Cover with glad wrap or another air tight covering and place in the fridge to soak overnight or at least three hours. Serve with a small handful of blueberries. 

Serves / 5-6 

x Emily 

FRUIT ICEBLOCKS

What better than another popsicle/ice block recipe to celebrate the very first day of summer in Australia?! Regardless of the fact that Queensland has been feeling the summer heat for the past two months, I except this December, January and February to be absolute scorchers! And what better way to cool down than with a refreshing, guilt-free fruit ice block? Besides jumping in the pool that is;) Below are my four favourite fruit iceblock recipes! I encourage you to get creative and blend whatever fruit you have in the fridge with some no sugar coconut water for a low calorie treat! 

Mango Coconut 

Ingredients

• 200g fresh or frozen mango 
• 2 tablespoons shredded coconut 
• 1 cup (250ml) unsweetened almond milk / coconut milk / whatever milk you wish
• 1/2 cup water 
• 6 popsicle/ice block moulds

Method

1. Place the mango, coconut, milk and water in a blender and blend until smooth. 

2. Pour the mango mixture evenly between the 6 moulds.

3. Freeze for a few hours (minimum of 4) before serving. To remove the popsicle from its mould, run under boiling hot water for a few seconds. 

Makes / 6 iceblocks 

Watermelon & Kiwifruit 

Ingredients

• 200g fresh or frozen watermelon, no black seeds
• the flesh of 2 medium kiwifruit or 100g 
• 1 cup coconut water 
• 6 popsicle/ice block moulds 

Method 

1. Combine the watermelon, kiwi and coconut water in a blender and blend until smooth. 

2. Pour the mixture evenly between the 6 moulds. 

3. Freeze for a few hours (minimum of 4) before serving. To remove the popsicle from its mould, run under boiling hot water for a few seconds. 

Makes / 6 iceblocks 

Tropical

Ingredients

• 150g fresh or frozen mango 
• 150g fresh or frozen pineapple
• 1 frozen banana
• 1 1/2 cups no sugar coconut water 
• 6-7 popsicle/ice block moulds 

Method 

1. Combine the mango, pineapple, banana and coconut water in a blender and blend until smooth. 

2. Pour the mango mixture evenly between the 6 moulds. This recipe fills a little more than 6 moulds; if you do not have any more iceblock moulds you can freeze it in a small bowl. 

3. Freeze for a few hours (minimum of 4) before serving. To remove the popsicle from its mould, run under boiling hot water for a few seconds. 

Makes / 6-7 iceblocks 

Raspberry & Rockmelon

Ingredients 

• 100g raspberries, fresh or frozen 
• 200g rockmelon pieces, fresh or frozen 
• 1 cup coconut water 

Method

1. Combine the raspberries, rockmelon and coconut water in a blender and blend until smooth. 

2. Pour the mixture evenly between the 6 moulds. This recipe fills a little more than 6 moulds; if you do not have any more iceblock moulds you can freeze it in a small bowl. 

3. Freeze for a few hours (minimum of 4) before serving. To remove the popsicle from its mould, run under boiling hot water for a few seconds. 

Makes 6 / 7 iceblocks 

x Emily 

APRICOT BLISS BALLS

I have been craving sweets as the weather gets chiller and thought that it was high time to make some bliss / goodie balls. I usually make these with dates as a base, however I thought apricots might be an interesting way to go this time around. The ingredients may sound a little strange but combined together they form a nutritious, naturally sweet and filling little goodie ball. You can also add any form of chopped nuts to this recipe or if you really like citrus lemon zest would be a nice addition along with the lemon juice. I just love the vibrant colour of these bliss balls!

INGREDIENTS

• 500g dried apricots
• 3 heaped tablespoons chia seeds
• 3 heaped tablespoons LSA 
• 2 tablespoons fresh lemon juice
• 2 tablespoons rice malt syrup
• 1 heaped tablespoon organic peanut butter
• 1 tablespoon water
• 1/4 cup roughly shredded coconut 
• To coat: cacoa powder & finely shredded coconut 

PREPARATION 

1. Place all the ingredients except for the coating ingredients in a food processor and process until mixed well and all ingredients are combined. (If the mixture is too sticky, add some water sparingly). 

2. Form mixture into 16 even-sized bliss balls with your hands. Coat in cacoa powder, finely shredded coconut and leave some bliss balls uncoated. Keep covered in the refrigerator and eat immediately when removed. 

Makes / 16

Total Preparation time / 15 minutes 

x Emily 

HOMEMADE FRUIT & NUT MUESLI

I usually eat my breakfast by 5:15am most mornings and I need something very filling to sustain me for my early working hours. I love making different types of cereal and muesli and this fruit & nut muesli is one that myself and my partner have been enjoying for the past several weeks. You can add different nuts and dried fruit to the muesli, whatever you have on hand will work. For the nut combination I try to use only a few macadamias and more almonds, cashews and walnuts due to the high fat content in macadamias. The flaxseed meal is a great addition to any muesli / cereal, due to the omega-3 fatty acids, dietary fibre and lignans it contains. Serving size ; I usually eat around 1/2 - 3/4 a cup of this muesli with oat milk every morning, however my partner eats around 1 - 1/2 cups. 

INGREDIENTS

• 7 cups cornflakes (organic if possible)
• 7 cups rolled oats (organic if possible)
• 2 cups mixture of chopped nuts (a mixture of cashews, almonds, walnuts, macadamias, etc)
• 1 cup loosely packed dried cranberries 
• 1 cup loosely packed sultanas 
• 1 cup chia seeds
• 1/2 cup flaxseed meal

COOKING 

1. Place the cornflakes and oats in a large saucepan over high heat. Cook, stirring regularly, for 8-10 minutes or until the majority of the oats are lightly golden. Remove from heat and leave to cool. 

2. When slightly cooled, add the nuts, dried fruit, chia seeds and flaxseed meal to the large pan and stir well to combine. Place in a large jar or cereal container and serve yourself between 1/2 cup to 1 1/2 cups every morning for breakfast. 

Makes / 19 cups

Total Preparation time / 5 minutes 

Total Cooking time / 15 minutes 

x Emily 

HOMEMADE ACAI BOWL

Acai bowls are spreading in popularity all over Brisbane at the moment. It seems like everywhere I look I see an Instagram post on this berry or hear girls discussing where to buy the best acai bowl around. I decided to go out and try a few acai bowls from CocoBlissBulimba (all in the name of research) and then trotted to Wray Organic to buy some acai puree and Acai powder to see if the bowl tastes as good homemade….and it does! 

I did my research before falling feet first into the acai world a few months ago when my Pilates studio started to sell Bony Acai Sticks, a sachet of concentrated acai berry powder that you mix in with 500-600ml of water for an energy boost. I was sceptical at first, but after consuming a few bottles of this berry post workouts I was hooked. My blood pressure and blood sugar stabilised and I had so much energy after punishing my body with a 1 hour Pilates reformer workout. (And if you are laughing in your head thinking that Pilates is just stretching, think again!). Here's what I have learnt about the Amazonian wonder berry and why I chose to incorporate it into my diet. 

What's the deal: The acai berry is one of the healthiest berries you can eat. It is indigenous to the rain forests of the Amazon, is a distant relative of the blueberry & cranberry and is extremely rich in antioxidants, among other things. 

1. Healthy Heart

The Acai berry is packed with anthocyanins, a plant antioxidant that lowers cholesterol levels in the blood stream (similar to red wine, but healthier) . Acai also contains plant sterols, which protect our cells by prohibiting blood clots, relaxing the blood vessels in the body and advancing blood circulation. 

2. Weight Loss

Acai can help you lose weight as well as maintain a health weight for you. A recent study revealed that the pulp from the berry has the ability to lessen the negative effects of a diet high in bad fats. 

3. Gut Problems be Gone

A regular dose of acai can assist in keeping our digestive system functioning at a high level. This superfood contains a substantial amount of fibre and has very impressive detoxication abilities in the body. 

4. Improved Skin 

Acai oil is a wonderful natural alternative to use on your skin in the place of chemical filled skin and body products. Acai oil can be found in many modern and organic beauty products nowadays. Consuming acai berries and other berries orally can result in a healthy skin glow, as the Brazilians discovered centuries ago. 

5. Tackle the Growth of Cancer 

Acai is packed with vitamin C and ellagic acid, a natural phenol antioxidant found in numerous fruits and vegetables.  Combined these two work together to boost the immune system and repress the growth of cancer cells. A study found in the Journal of Agriculture and Food Chemistry discovered that polyphenolic compounds taken from the acai berry decreased cancer cell growth by a massive 56-86%. We want to stress that these little berries are not a cure for cancer, however by conducting increased research on this superfood more benefits may be discovered that can assist with reducing the severe effects of cancer. 

6. Anti-Aging Assistance

Here's an interesting one! Due to the extremely high amount of antioxidants (or plant phytochemicals) contained in acai, these berries can potentially assist in slowing down or reversing the ageing process. And here's a fact that blows my mind; acai berries are one of the world's best sources of antioxidants, containing 10 times the amount of antioxidants as that of grapes and 2 times the amount of blueberries.

7. Boost your Energy Levels

Taking acai extract or eating the actual berries can result in a boost in energy and stamina due to the several health benefits that these berries provide. I myself put acai concentrate into 600ml of water after an intense workout and feel so much more energised than when I started the workout! 

8. Increased Function in the Bedroom

Men, listen up. The acai berry has been proven to increase blood circulation in the body, which remarkably can result in an increased sex drive, especially for males. 

9. Better Mental Function

Studies, albeit in the preliminary stages, have revealed that this red berry can potentially impede mental imbalance in menopausal women.

10. Enhanced Cellular Health 

Anthocyanins (water-soluble vacuolar pigments) found in acai work to protect certain cells of the body by warding off the invasion of free radicals. 

INGREDIENTS

• 1 x 100g pack of frozen Acai Puree or 1 tablespoon unsweetened Acai powder 
• 1 frozen banana 
• a handful of frozen blueberries 
• 1/2-1 cup no added sugar coconut water (Green Tea Hawaii makes a no sugar one!) or unsweetened almond milk (use as much liquid as you like; some people prefer a thicker consistency, some people prefer a runnier acai bowl). 

Extras

• 1/2 cup low-sugar muesli / granola / oats
•  toppings to mix in with your muesli or to sprinkle on top:
• chia seeds 
• goji berries
• LSA
• golden flaxmeal
• maca powder
• cacao powder
• pea protein powder

PREPARATION 

1. Place the puree, banana, blueberries and coconut water or almond milk in a high speed blender and blend until all combined. 

2. Pour the blended acai into a medium bowl, then top with the muesli /granola and other toppings, if using. 

Serves / 1 

Total Preparation time / 10 minutes maximum 

x Emily 

MEATLESS MONDAY- PUMPKIN, CHICKPEA & BLOOD ORANGE SALAD

It’s been rough and tough renovating a house over the last eight weeks. It has been emotionally and physically draining being at work and the house 12-14 hours a day, however the most difficult part for me has been not having time to cook. I feel lost and adrift without my ‘me’ time to experiment with new recipes, seasonal flavours and writing my thoughts down every day. So when I get a window of a few hours that does not consist of work, renovating or exercise I jump at it with arms wide open. That is exactly what I did yesterday (Sunday) and my enthusiasm lead to this sunny salad. Happy meatless Monday everyone. 

INGREDIENTS

Salad

• 450g Jap or other type of pumpkin, skin and seeded removed, cut into 4cm pieces
• 200g cooked chickpeas
• 1-2 tablespoons coconut oil
• 3cm fresh ginger, finely grated
• 1 large garlic clove, finely chopped
• 2 large handfuls of baby spinach, washed 
• the flesh of a blood orange, skin removed and chopped into even pieces
• the seeds of one pomegranate, washed 

Dressing

• 3 tablespoons maple syrup
• 1 tablespoon apple cider vinegar
• 2 tablespoons water 

COOKING

1. Preheat a fan-forced oven to 180 degrees celsius and line a large baking tray with baking paper. Combine the cut pumpkin, chickpeas, oil, ginger and garlic in a large bowl and toss/stir well to combine. Spread the pumpkin mixture out on the prepared tray and roast in the oven for 15-18 minutes or until the pumpkin is soft but not mushy. Remove from the oven. 

2. Meanwhile, make the dressing by combining the ingredients in a small jar or cup and stirring well. 

3. Prepare the salad by placing the baby spinach in a large serving bowl, then topping with the cooked pumpkin and chickpeas, then add in the blood orange and pomegranate and the dressing. Toss to combine all the flavours and serve whilst the pumpkin is still warm. 

Serves / 4

Total Preparation time / 10 minutes 

Total Cooking time / 25 minutes 

x Emily 

TOP WINTER FOODS

As we near the business-end of winter, sniffles, colds, coughs, viruses and the dreaded flu are still all around us. There's always so much talk about what you should eat in winter that it is natural to feel a little confused and overwhelmed over all the super foods that people tell you to eat. Below is a list of ten vitamin & mineral rich winter foods for you to incorporate into your diet. 

1. Broccoli - exceptionally high in antioxidants.
2. Carrots - full of the antioxidant beta carotene.
3. Red capsicum - massive hit of vitamin C.
4. Kiwifruit - just one contains your entire daily requirement of vitamin C.
5. Oranges - just one contains your entire daily requirement of vitamin C.
6. Green tea - powerful antioxidant.
7. Mushrooms - rich source of antioxidants.
8. Lean beef - rich in zinc.
9. Oysters - exceptionally high in zinc and iodine.
10. Berries - packed with antioxidants and hardly any kilojoules.

These 10 foods are vital for your immune system to function properly. As you can see, vitamin C is essential to fighting colds and coughs and is present in red capsicum, kiwifruit and oranges. However, not many people struggle with consuming enough vitamin C a day. We usually go overboard on the vitamin C and ignore a very important mineral; zinc. 

Many people, particularly women and children, suffer from a low intake of zinc. Foods rich in zinc include red meat, seafood, wholegrain bread, nuts and fortified breakfast cereals (cereal that has had vitamins & minerals added to it in the production stage). 

Adults require 8-12 milligrams of zinc a day, half of which can be found in a palm-sized piece of lean red meat. Surprisingly one little oyster contains almost your entire daily requirement of zinc. Once you know you are satisfying your daily intake of zinc, you can move onto the really colourful foods; fruit and vegetables! 

Fruit & vegetables are full of numerous antioxidants, including our good friend vitamin C, which assists in protecting our cells from infection. I absolutely love this next fact; the brighter the fruit and vegetable, the better it is for you! Therefore, stock up on beetroot, broccoli, green beans, oranges, pumpkin, red cabbage, red capsicum and sweet potato and use them in smoothies & juices or in casseroles, stir-fries or soups. 

The one thing that most of us fail at in winter is keeping our fluids up. The air is brisk, the wind is chilly and we just do not feel like drinking water. We desperately need to! Dehydration not only exacerbates our cough and flu symptoms but it is also horrible for our digestion. If you cannot face icy cold water in winter, don't put your water in the fridge! Or drink Green Tea Hawaii, a delicious green tea and noni energising drink that can be purchased at alohahealth.com.au. One sachet of green tea hawaii contains an enormous amount of antioxidants; in fact, to get the same antioxidant value from regular green tea, you would need to drink 45 cups!  If all you crave in winter is hot drinks, get into hot green tea or warm water with a slice of lemon. 

Wishing you all a warm and toasty August! Stay healthy with these 10 top winter foods and keep drinking! 

x Emily 

1. 
   

GREEN LEMON-LIME SMOOTHIE

As my dad so eloquently said when he saw a picture of this smoothie; ‘it looks much more appetising that the darker green one!’ (which I posted a few days ago). This green smoothie was indeed lighter in consistency and flavour than my first attempt and helped me greatly in reducing a rare hangover last Sunday morning. Either green smoothie works well, my advice is to try both and see which one your palate favours (I'm currently torn between the two!). I really enjoyed the lemon and lime zing and the freshness of the cucumber. I still cannot believe I’m drinking vegetables! It really is an inspired way to increase your vegetable intake. 

INGREDIENTS

• 1 lebanese cucumber, roughly chopped
• the juice of 1/2 lemon
• the juice of 1/2 lime 
• 1 large red apple, core removed & roughly chopped
• 1 medium pear, core removed & roughly chopped
• 1/2 cup coconut water 

PREPARATION 

1. Throw all ingredients into a blender with a handful of ice and blend until smooth. 

Makes / 2 servings

Total Preparation time / 6 minutes 

x Emily