Grow Your Own Smoothie Greens and Super Charge Your Health

Beautiful days are perfect inspiration to get outdoors, go for big walks, swim, run, hit the gym.
but when the cooler weather starts to hit, the rainy days and the chilly mornings can lend to us swapping sneakers for sleep ins, gym visits for snuggles on the couch with dvd's and letting some of those exercise routines slip a little, sometimes even a lot! And then throw a few Winter bugs into the mix like the odd cold, cough and flu and you can really lose your fitness mojo..
But Winter is the best time to actually ramp up your fitness and health levels and best of all being fit, strong and healthy is your best defense against all the bugs that get around that time of year, and if your a busy mum like me - you know, you just don't have time to get sick!

So how is my family SuperCharging our health and fitness?
Well Australian Fitness Week is 7th to 13th April and there is inspiration all around you like Fitness First's pay as you go flexible gym plans, free twighlight bootcamps in the city (fun!) and a 1 day guest pass so you can try before you buy, which is such a fantastic idea.

We will eat well and exercise every day. For me using weights will be much more of a priority. We are making our health important. We have also pledged as a family to do something energetic and fun every weekend on top of daily exercise, yes, even if it raining!
Think climb a mountain, long waterfall trek's, canoeing, surfing, dancing, yoga, maybe an outdoor bootcamp!

AND thanks to the ever inspiring Fitness First we are inspiring ourselves to have a green smoothie or green juice EVERY DAY by growing our own organic smoothie greens!

So much easier than you think, and so rewarding!
As a horticulturalist I can tell you growing your own beautiful, organic produce is one of the most exciting things in life. I firmly believe the reason both my kids with very different personalities both love all their veggies and are not fussy eaters is because they have grown up with lovely fresh produce all around them and gardens they can pick and eat from.

This school holidays thanks to Fitness First's inspiration we set about creating a very special garden.
A smoothie greens garden!So there will always be plenty of green, organic goodies to supercharge our life.
WHY are greens so good?
They are alkalizing, they are full of iron and vitamins for our bodies and minds.
They supercharge your health and boost your fitness energy!!

We wanted to make it a garden that any family, anywhere in Australia could do also.
So we chose a self watering, leak proof affordable planting tub from Bunnings.
One that is neat and tidy to look at, user friendly, size friendly so even if you only have a small balcony in the city you can fit one in and practical and of course doesn't cost a fortune!

(You can also find these at hardware stores and nurseries. Look for one that has a removable water tray underneath so you can clean the tray if need be and also so it wont make a mess on your veranda or balcony with water stains.

TIP Pick just the right spot, most vegetables and a lot of herbs require at least 6 hours of strong, full sunlight to grow well. Not enough sun and they will be weak, grow strangely and be prone to pests and diseases.
Then just like a good cake mix load yourself up with gorgeous goodies for your garden.
TIP a successful garden relies hugely on the soil/potting mix, never scrimp on this part of gardening. Underrating soil will mean weaker plants, plants prone to pests and diseases, soil that dries out too quickly and a huge array of problems. A good mix is worth every cent!

So what kinds of things did we add into our garden?
The garden was 120 L, we used

• Brunnings All Natural Garden soil (60 litre)
• Richgro organic compost (25 litre)
• Dynamic Lifter (as directed on packet)
• Coir Peat  x 2 bricks (you buy this in a compressed block for under $3, add water and it swells up, lots of fun for the kids this part - we use this peat and not actual peat moss as peat is an limited resource so we try not to use it)

We mix these together like a big giant cake mix making a beautiful custom blend.
This is one of the mist fun arts for the kids and is also a very grounding exercise for us busy mums too, studies show too that toiling in fresh dirt actually has anti depressant effects.

After filling the tub with a beautiful, rich mixture we get the seedlings ready by gently soaking them in a weak solution of seasol (my favourite fertilizer) for around 10 minutes. This will help give them strength, nutrients and a real boost to take to their new surroundings.

Then you get to give the little health packed plants a home. Remember to always space them well, you don't want overcrowd them or have taller growing plants shadowing out the littler ones.
TIP I always recommend planting some companion planting herbs and flowers amongst your vegetables, they help deter pests and make plantings smell great and look attractive too. Trust me if your little veggie pot has pretty flowers around the edge, smells amazing as water hits the herbs amongst them you truly will find yourself more likely to spend time looking after it and watering it regularly and therefore getting so much more success out of it.
In our little smoothie greens patch we have included marigiolds which are fantastic for repelling nematodes and also chives and garlic chives to deter all the green leaf munching pests!

Give the whole lot a nice slow, deep drink.

And then tuck all the plants in with a good mulch, I recommend an organic sugar cane mulch.
Sugar cane mulch is excellent at retaining moisture, breaks down quite rapidly adding organic matter and nitrogen to the soil and increases microbial activity. All helping give you strong, healthy plants.

Finish with another drink make sure all the plants are upright and stable in their little spots, or tucking them in as my youngest called it!
Maintenance keep them healthy with regularly watering and once a week seasol treatments to start off with, dropping down to every 2 weeks once the seedlings have established. Keep your garden growing organic and strong, remove bugs by hand, use organic natural sprays if and only when necessary.
*Remember just because it's natural doesn't always mean it is safe or non toxic as well and you will often kill off all your good bugs as well.
TIP  get the kids involved with the whole process and especially harvesting for and then making green smoothies and they will fall in love with the whole process and you will have the added pleasure of knowing you are giving them amazing healthy life-skills and an incredible learning experience.

How will you #superchargeyourhealth ?

If you make your own smoothie greens garden I'd love to see it! Share your pics on my Facebook page

Be well, be happy, eat beautiful and be active.
Love Bek XX

Healthy and Delicious Vegetarian Nachos

There are some meals that are just fun. Meals you gather around as a family, everyone laughing and basking in the ambiance of the shared moment. For our family we love a shared dish. There is something so intimate about it, you cannot help but enjoy each others company and be really present, together. Enjoying life.

One of our family's favourites, one I grew up eating myself as a kid too is nachos.
These are our vegetarian, refined sugar free, additive free, high protein, healthy and yet, truly, delicious nachos.

Nachos

Ingredients

• 1 quantity of home-made baked beans (get the recipe here. These can be made well ahead of time)

• 1 & 1/2 packets of Byron Bay organic corn chips
  ( we buy these as they have no added sugar, are gluten free, have none of that artificial scary yellow flavouring and colouring's other brands have and can be found at any supermarket for a really reasonable price, you can use any healthy alternative you like or make your own)
• 1/2 cup (or to taste) cheddar cheese
• 1 red capsicum, finely chopped
• 1 large or 2 medium avocados
• 125 g sour cream
• 1 teaspoon chili (optional or to taste)
• 1 teaspoon raw honey (optional)
• 1 teaspoon of a good quality paprika

Method

• Pre-heat oven to 180ç
• In a bowl mash the avocados until nice and smooth (I use a fork).
• Add in the sour cream, chili and honey, mix together well, adjust chili to taste.
• Using a large baking tray that is at least 3 cm deep, spread the corn chips across the tray, reserving a small handful.
• Layer the beans on top, using as thick or thin a layer as desired for personal preference.
• Sprinkle the finely diced red capsicum on top.
• Top with grated cheese and then the paprika.
• Crush the remainder chips and sprinkle over.
• Bake in the oven for approximately 15 minutes or until chips have turned a little golden around the edges and the cheese is fully melted with a nice colour to it.
• Remove from the oven and to serve top with generous amounts of the avocado and additional sour cream if desired.
• Enjoy!
  
  Notes

• While the most fun is to be had enjoying this buffet style with family or good friends, this can of course be served on individual plates.
• For a more adult version add finely chopped red onion with the capsicum and a lot more chili to the avocado.
• For dairy free make an avocado whip omitting the sour cream (you can add some cashew cream and use a vegan cheese that melts or just leave off)

Toddler Tips

• This is a meal that can get messy! So best eaten before bath time.
• If they are new to nacho's and you are serving individually place an amount of bean laden nachos in the middle of the plate, topped with avocado and sour cream and then assemble extra non baked corn chips, uncooked carrot, celery and capsicum sticks around the outside for them to dip into the meal, makes it a lot more inviting and fun for little fingers.
  
  Happy Cooking
  
  Bek XX

Healthy and Hearty Home-Made Baked Beans

I have so many memories of being curled up on a cold Wintery night or after a long day out as a child with hot baked beans and freshly buttered toast.
It is such a comforting meal and full of protein and fibre.
While tinned baked beans may have there place it is the lovely, delicious and so nutritious home-made varieties that really shine for me.
After quite a few attempts, versions and tweaks this recipe for home-made beans has become my family's favourite version!

Hearty and Healthy Baked Beans

This recipe makes a large batch to feed a family or to give you leftovers - feel free to make a smaller amount 

Ingredients

• 3 x tins organic cannelloni beans OR soak the equivalent in water overnight and then cook until tender.
• 1 onion, chopped (if you have young kids/toddlers chop it finely so they don't notice it)
• 6 large cloves of Australian garlic, finely chopped
• 1 stalk of thyme (or 2 teaspoons dried)
• 1 tin of organic chopped tomatoes
• 1 large bottle of organic tomato passata sauce
•  1 teaspoon of a great mustard ( I use a lovely local macadamia mustard made where I live)
• 1/2 cup Apple Cider Vinegar 
• 1/2 cup good virgin olive oil
• 1/2 litre vegetable stock ( I use either Campbells or Massel)
• 2 teaspoons of a nice but mild curry powder ( I promise the kids wont notice!)
• 4-6 semi dried tomatoes chopped 
• 2 tablespoons or raw honey OR for a vegan version natvia, agave etc (to taste)
• dash pink Himalayan salt
• fresh crusty wholemeal bread with organic butter and some freshly chopped parsley to serve!

Method

• Fry the onion and garlic in a little of the olive oil until they are transparent.
• Add in the drained and washed cannelloni beans and thyme, stir together until mixed well.
• Pour in the tinned tomatoes, mustard, vinegar, stock, passata sauce, remaining oil and sweetner, mix well.
• Simmer the bean mixture over a medium low heat slowly for at least 25 minutes or until it has thickened, beans are tender and flavours are to your liking.
•  Serve.

Notes

• These beans go really lovely with a nice dense sour dough bread.
• Make a large batch so you have leftovers, great in pies!
• Add some chili for a different twist

Toddler Tips

• Serve with toddler soldiers, (long thin pieces of toast) or on top of a baked potato.
• Optionally leave out the onion

De-stressing and nurturing myself with a Comvita Antioxident Challenge & Olive Leaf

Health is Wealth -Virgil

Such a profound saying.

One of the most important things I have learnt in life is just how important it truly is to take care of yourself and your health, and even more so when you become a mother.

As mothers we so easily put ourselves last and let our health not be a priority without for a moment realising just how important and vital our health truly is.
We can sometimes feel it is selfish to spend time and/or money on ourselves but after all if we suffer bad health through stress, illness or disease how can we truly care for our families then?

We live in busy times, we have busy lives and more and more we are exposed to toxins all around us even in our work and home environments.

We need to take our selves but we also need simple ways of doing so. Ways we can actually stick too and see real benefits from.

I am doing a few things for myself at the moment, yes, things just for me and my health because I have seen and felt the face of bad health and it is terrifying and not a road I want to go down in my life if I can help it. And I am not waiting for New Year's Eve to start taking great positive steps either.

I starting right now and I am loving being a part of the really fun Super Antioxident Challenge With Comvita

Each day I am:

• Taking the Comvita's Olive Leaf Extract ( and this olive leaf extract has no unpleasant taste, sickly mint flavour or artificial sweeteners - making it wonderful in my book!)
• Taking 5 minutes to myself to sit in silence out in the garden and just let the world get real quiet as I
  allow myself to just be, and to just feel and relax.
• I am turning off electronics during the day for short periods to have a break, yes, even my phone!
• Having a nature outing with kids every Sunday at least where we will go out into a forest, go bushwalking, climb a mountain, go look at a waterfall, swim in the ocean. 
• Eating real, beautiful food.
• Mindfully being CALM
• Making myself at least one meal or snack a day that I have spent time making it just because it is something I will enjoy, something that will fit in with the great benefits of the Mediterranean theme.
• Going for a walk, a pram walk with my kids and getting out into that great fresh air. 
• Indulging a passion in some small way be it some writing, art, dancing, music, cooking...

The challenge I am thrilled to be taking part of is based on the very successful and healthy Mediterranean diet and taking lessons from the recognized ' blue zones' around the world, whereby people are living longer and experience less disease by using the properties of the olive plant in their diets to maintain a healthy, fulfilling and energetic lifestyle.

Anyone that has been following my blog, facebook and recipes would know how much I LOVE Olives so

Comvita Olive Leaf Extract -find out more about it HERE

you can imagine how perfect this challenge fits into my lifestyle and I am really looking forward to sharing with you how it goes!

You can find out all about this fun health challenge here:

http://go.comvita.com/super-antioxidant-challenge-AU

AND by being a art of the challenge you could WIN a YEARS supply of Olive leaf extract, books and more!
It is absolutely worth checking out.

Here is to health.
Don;t forget to take care of YOU this Christmas! XXX

Passionate about Pumpkin

I love pumpkin. 

Nothing quite like looking at a heap of your own home grown organic pumpkins

Pumpkin is one of my favourite ingredients to cook with and to grow.

In  my book, The Pram Diet I shared my popular moist pumpkin cake recipe and on this blog you can find lots of pumpkin recipes including my Organic Pumpkin and Lentil Soup

My Pumpkin and Feta Quiche

My tasty tempeh, chick pea and pumpkin bites

My roast pumpkin, feta and capsicum pasta

My Vegeliscious Pumpkin Muffins

And today I am sharing with you my protein power pumpkin soup that I also actually often use as a layer in a dish I am famous for amongst family friends,  my pumpkin lasagne!

                                Protein Power Pumpkin Soup

Ingredients

• 1 medium pumpkin
• 1 onion
• 4 cloves garlic
• 2 teaspoons turmeric
• 2 teaspoons thyme
• 2 teaspoons chili (or to taste)
• 1 can organic coconut cream, (I used light)
• 1 can water (as needed)
• 1 can three bean mix, washed and drained
• 2 tbls raw, organic honey
• 1/4 cup quinoa
• 1 tbls olive oil

Method

• In a saucepan fry the onion in the olive oil on a medium low heat until transparent
• Add in the garlic, chili, turmeric and thyme, stir together over heat for 2-4 minutes.
• Cut the pumpkin into bite sized pieces and add into the frying pan.
• Stir together for 1-2 minutes.
• Pour in the coconut cream, and some water if needed, bring to the boil.
• Add in the quinoa and reduce it to a slow simmer.
• When quinoa is cooked and pumpkin is tender and mashable add in the drained beans and honey.
• Blend it all together to make a lovely smooth, rich soup.
• Season to taste with Himalayan pink salt and freshly cracked black pepper.

Notes

• Beautiful creamy and thick soup this is great to also seal in batches and freeze for lunches or dinners.
• I use this as a layer sometimes in my famous pumpkin lasagna from my cookbook
  which I might blog with you all soon!.
• I made my soup extra beautiful and smooth using a 

"Masher"

I was sent one of these to test and have to say I have found it easy to use and effective.

What is a masher?
Unlike conventional cutting blades that over-process and rupture the starch grains in potato producing glue like mash, the Masha’s innovative design works to create a perfect mash every time. But don’t just stop at potatoes! The Masha can be used to mash a variety of vegetables such as pumpkin, to prepare baby food, make a creamy guacamole, or even to rub butter into flour for cake mix.

The Masha uses patented Rotor Cone technology, which allows the motor to gently squeeze ingredients through the outer mesh at a safe, low speed. As the Masha has no blade it is safe for the whole family.

 Making the perfect mash, dips or baby food couldn’t be easier or more convenient with the Masha. Designed with a non-slip handgrip and balanced weight distribution, the Masha ensures no strain to the wrists which is essential for arthritis sufferers and the older generation.

Masha is safe for dishwashers and friendly on non-stick pots. RRP$59.95 www.prepstore.com.au

Happy Cooking
Bek XXX

B Fresh with Bek

I am very excited to share that you can now read a food column series by me in 

WHY Fitness Matters magazine
on the page

 WHY BFresh with Rebecca Mugridge

The series is sponsored by B Fresh, Warana, Sunshine Coast.

If your on the Sunshine Coast look out for a copy at cafes, gyms, sports centres, swim centres, and many more places.  If your not on the Sunshine Coast you can read the magazine and all its issues online HERE

The page celebrates local and in season food and includes a recipe by me and promotes the lovely fresh produce and gourmet foods available locally through from B Fresh and the fabulous food available right here on the Sunshine Coast.

The magazine itself is inspiration on paper. Packed full of health and fitness articles, experts, athletes and information that is beautifully crafted together by it's editor and the Sunshine Coast's own very inspiring woman and fitness expert Jen Forster.

So far my recipes in the magazine include

My healthy strawberry tart.

This gorgeous tart is made with Sunshine Coast producer Nutworks macadamia meal, coconut oil and gorgeous local strawberries that BFresh have been buying off the same grower for 20 years!
It is also pictured here on a locally produced chopping board called a Fab Slab, they are made from a pest species tree here on the Sunny Coast called a Camphor laurel - you can read more about them here and yes they are available from Bfresh and many other places as well. I love mine and they go with me to all my cooking demonstrations and events.
 

My avocado and coconut muffins.

 Using gorgeous in season avocado's and are dairy and refined sugar free. They have a lovely nutty flavour and are not over the top sweet tasting so great for morning tea.

Both these recipes can be read online in the magazines e-version by clicking HERE

Want more of my delicious recipes?
Get them straight to your inbox every week by entering your email address on the right hand side at the top of the blog! Too easy

You can also see me cooking LIVE at this year's Real Food Festival

Happy Cooking

                      Bek XX

INSPIRATIONAL INTERVIEW with Peter Pratt

Join in an inspirational interview with a very amazing man, Peter Pratt who is bringing waves of health and inspired living to the Sunshine Coast
Peter Pratt is the owner and creator of the inspirational

Diabetic Health Clinic
Who are also on Facebook

  



The Diabetic Health Clinic is a interesting name can you tell us a bit about the name?

Yes the name is very descriptive for what we focus on. Obviously firstly on diabetes in particular type 2 diabetes which is the prevalent type.  We focus on every diabetic being in a position to regain their health and we run a program in the form of workshops which we call clinics. 

 Can you tell us a bit about how the Diabetic Health Clinic came about?

I was diagnosed at the age of 40 or 7 years ago with type two diabetes.  These things come as a bit of shock when they happen.  The doctor prescribed pills and during that time advised me that the biggest impact that I can make on the disease is to change my lifestyle.  Every diabetic knows that a change in lifestyle is of utmost importance.  So I did, I modified my eating habits by reducing unhealthy foods and I started running as I figured exercise would be a good thing.  I did well as I dropped from around 110kg to 86kg in a two year period.  Then my knee started to give up as an old injury started to rear its ugly head, I slowed down the running and the weight went back up to 100kg.  Throughout the whole period I had to continue my diabetic medications. 

 I then came across a movie by Joe Cross “Fat Sick and Nearly Dead” which by the way was a fairly good description of me.  The movie motivated me to do a extended vegetable juice fast during which time my sugar levels stabilised and normalised.  At the end of the juice fast I was able to change what I was traditionally eating to a whole foods plant based, as grown food intake.  It was easy at the time and I created a long term lifestyle change. When I was declared by my doctor as a non diabetic I became excited about the possibility of sharing how to do this with others struggling with type 2 diabetes and that was the beginnings of the Diabetic Health Clinic.

 

One thing that intrigues me is the Juice Fast. How long did you do this for?

A total of 30 days

 So you did not eat for thirty days?

That's isn't technically right, what actually happens is that the juice fast is predominantly based around juicing a variety of vegetables. I was consuming ¾ of a litre per meal, so three times a day. To actually make that much juice you need a lot of veggies.  Because the pulp is stripped away and you have the goodness of all those raw uncooked veggies in the juice, there is more nutrition in one juice than I would have in a week of normal eating.  You can't eat that much veggies in one sitting but its quite easy to drink them.

Were you ever hungry?

My biggest fear at the point where I started the juice fast was being hungry.  Interestingly once the sugar withdrawals were finished with I found that hunger was not an issue.  When it was getting close to the next meal then of course you feel hunger as you normally do before any meal.  What I did find is that I was able to experience hunger the way it is meant to be.  I discovered that hunger without cravings feels very different.  Without knowing in the past I would mix up hunger and cravings and call it all hunger.  Those were the days when I became very angry when I was hungry for to long.  That anger comes from the sugar addiction which causes those cravings.  When you are sugar free you are just simply hungry.  This in itself is a monumental change.

So how did the juice fast impact on your diabetes?

Once the intake of processed sugars and all processed foods is stopped and replaced with high doses of pure natural nutrition the blood sugar levels return to a healthy level within just a few days. Once I was through the withdrawals I felt good which motivated me to keep going,  I lost masses of weight which motivated me even more and the result is a changed lifestyle with a full type 2 diabetic reversal.

Withdrawal symptoms, it seems you talk a lot about the sugar addiction, could you elaborate?

Processed sugar is an extremely addictive substance,  our foods today are mainly processed.  The rule is that any processed foods for diabetics are bad as they either contain sugar or turn into sugar quickly when ingested.  This is what is know as a high GI food.  Because of our culture of consuming factory made foods the average Australian now consumes 23 teaspoons of sugar per day, that is a massive 68kg per year.  There is nothing moderate about this level of processed sugar consumption.  When you stop this consumption because sugar is a very addictive substance  you experience withdrawals, these can last up to 6 days and can be horrible.  My went for 3 days which was 3 days to long.

And the weight loss how much did you loose?

12kg in the first 30 days, in the subsequent 2 months after I began eating solid foods I lost another 11kg which is a total of 23kg.

WOW. That is a incredible weight loss, how can this happen?

The elimination of processed sugar and foods out of the diet is what makes such weight loss possible.  The problem is that when we dump sugar at such high levels into our bodies, our body is forced to deal with the situation.  Insulin which is made by the pancreas when we start eating, is responsible for allowing cells to open their doors for the sugar to come in.  This is a good thing as some cells need lots of energy, for example muscles, when we use our bodies as sugar dumps the body has no other choice but to store the excess sugar in cells that don't really need energy.  The problem is that when the sugar enters theses cells it is stored as fat.  It is our insatiable addiction to processed foods and sugars, in conjunction with the high volumes that we consume which is causing the obesity epidemic which is then becomes the catalyst for the diabetes epidemic.
 

That is fascinating, so what you are saying is that all processed foods are bad? Is it ok to eat them in moderation?

Yes and No, Yes they are all bad.  By the time that a whole bunch of extracted ingredients have been put together, then a whole bunch of chemicals have been thrown in how can that possibly be good for you?  Secondly even things appear as healthy, for example bread, and in particular white bread which is made from white flour.  This is flour that has been stripped from all goodness so it is processed, the issue is that when you ingest white bread it takes about 4 minutes to be broken down into sugar.  People get their sugar hit from consuming this type of bread.  As far as eating in moderation goes it does not make it ok to eat in small quantities if it is bad for you. That is like smoking a ½  a pack per day instead of a pack.  Secondly because processed sugar is so addictive once you have kicked the habit having small quantities is usually the beginning of going back to a processed sugar rich diet and the beginning of a new sugar addiction.  If you have struggled with diabetes this is the last place you want to go to.

 

 When you talk about sugar fruits have sugar and so do vegetables, and you do hear about this in the media sometimes, do you see this sugar as harmful?

This is a very good question.  The best way to answer this is to point out that people do not get addicted to say plums.  It is common for people to be addicted to certain foods all of which are processed and also contain extracted sugars, good examples can be chocolates or foods that utilise processed ingredients and that produce high sugar loads like pasta or breads or even white rice.  The reason this happens is that when substances are extracted out of the plant kingdom they are mono nutrients, all of these substances cause imbalances in the body. It just so happens that processed sugars which include most processed foods are an addictive substance.  When sugars are consumed in the context of an as grown food they are safe.  Assuming that you are on a diet of as grown foods only, you still need to get your daily dose of sugar, 5 – 8 teaspoons per day, is what our bodies need.  The safest way to get this sugar is in the context of as grown whole unmodified and natural foods.

 

 

 

So what do you suggest that people do?

This is a simple answer, however in the context of a powerful sugar addiction not an easy answer.  It is simple to consume a whole foods plant based as grown diet.  It can be extremely difficult to get over a powerful addiction. Bek it is exciting to see what you are doing.  Your book and recipes are what we need more off. Growing our own veggies is best.  You cover all of these issues in what you do.  Educating people is the start of creating a tide of resistance against bad and unhealthy foods.  The foods that are making us sick. People need to start reading material and start to understand the massive problem that society has.  Latest statistics show that over 60% of Australians are over weight or obese. That is terrible.  This type of society is going to be unhealthy and sick.  The more people we can reach, the more we can change the health of our nation. If someone has gone down the track of being unhealthy for so long that they have developed type 2 diabetes then turning to a program like ours is good as they can be coached through getting over the sugar addiction, then they are taught how to create a lifelong lifestyle change. By doing so they are able arrest their diabetic condition and in most cases reverse their condition. There is nothing more exciting than seeing a doctor say “can you please stop taking the pills”.

 

 That must be so amazing to hear a doctor say that.
 You sound so passionate about what you are doing!

Absolutely, if essentially you saved your life and went from fat sick and nearly dead to healthy full of life and energy wouldn't you be passionate about what you have done and wouldn't you want to tell others about it?

 

 

You are so right, thank you for your wonderful insights, explanations and the motivation that you shared., it as been a real honour to have your interview on my blog, and to meet such an inspirational person as yourself.
The work you are doing is truly amazing.
Thank you for your time.

You can find out more about Peter's amazing work and clinic at:
http://www.facebook.com/DiabeticHealthClinic
http://www.diabetichealthclinic.org



Rebecca X

 

{Join In} Sugar free for one week!

Join in a fun challenge for your health and happiness.

A sugar free Facebook Event

You can find plenty of delicious no added sugar recipes right here on my blog too.
WHY?
So many health experts agree that we all consume way too much sugar, some say it can even become like a poison in our bodies. Whether you consume a little or a lot a conscious decision to go sugar free for 1 week is a great exercise to become conscious of how much sugar your family does consume. You will find yourself shocked when your checking ingredients list, yes it is almost everywhere!

You don't have to give up sugar forever, unless you want too. This is just 1 week. To give our bodies a break and to become more aware of how much we consume and learn new ways of cooking to eat less of it in the future.

Feel free to share recipes, inspiration and ideas with the facebook event page or here in comments.
And check back here tomorrow for a very exciting guest blog interview you will LOVE!


So what can't you have in our sugar free week?Sugar cane sugar, brown sugar, raw sugar, white sugar, icing sugar
Artificial sweeteners like aspartame (well technically you could as its sugar free but please don't, it is so bad and yuk :( )
You will need to check ingredients lists and packets.

What can you have?
Natural sweeteners like:
Stevia. (I like Natvia)
Honey.
Coconut Sugar.
Fruit.
Dried Fruit.
Concentrate Fruit Juice.
Xylitol.
Maple Syrup.
Agave.

 

 

TIPS

• SWAP soft drink for mineral or soda water with freshly squeezed lemons.
• Make yourself some sugar free sweet goodies for the week (see some recipe ideas below)
• Buy yourself a sugar free choccy bar, just in case or for a treat. Like Sweet williams.
• Swap cereals with homemade porridge with fruit and honey.
• Buy Jalna yoghurt (sweetened with fruit juice) or natural yoghurt.
• Check your bread! Yes lots of breads have sugar in them. Check the ingredients and find one that is ok, go bread free for the week, swap to a sugar free flat bread or bake some home made bready goodness!
• If you feel like an alcohol beverage try something like vodka with the Pink Sparkle Drink, fresh tomato and celery juice or fresh homemade orange and mango juice.
• Try including a fresh juice each day if you have a juicer to really pick up your health.
• Take some stevia sachets with you so you ask them to use these if you grab a latte when out.

You can also try some of these recipe to satisfy your sweet tooth or choccy cravings too!

 

 

Beautiful Beetroot Yoghurt Muffins
(Collect this recipe card from the Maleny IGA)

 

Rockmelon & Mango Mousse
(Collect this recipe card from the Maleny IGA)

 

Choccyliscious Muffins

 

Maleny IGA Healthy Maca Balls
(Collect this recipe card from the Maleny IGA)

On the Sunshine Coast? Grab all the ingredients for these delicious recipes from the Maleny Supa IGA !

 

 

Rebecca XX

Tasty Tempeh & Chickpea Bites

Looking for a perfect picnic recipe? Or something a little different to make with tempeh?

Delicious as a light healthy lunch, entrée, a children’s dinner or in a salad wrap.
Served here with local Sunshine Coast product Noosa Chilli Jam.
Using fantastic crumbs with Quinoa and the lovely flavour of pumpkin.

Ingredients

• 1 packet Mighty Bean Tempeh, savoury
• 1 & 1/2 cups pumpkin, cooked and mashed
• 1 cup red lentils, cooked and drained
• 2 long spring onions, finely chopped
• 1 cup cooked chickpeas (you can used tinned)
• 1 cup Besan Flour
• 2 teaspoons chili ( I used Gourmet garden mild chilli paste, or to taste)
• 2 teaspoons Australian garlic (I used Gourmet Garden Garlic paste)
• 1 tbsp fresh parsley, finely chopped
• ½ cup pepita seeds
• ¼ cup sesame seeds
• Orgran Multigrain crumbs with Quinoa
• 1 tablespoon oil
• Karom Himalayan salt and fresh cracked black pepper, to taste

Method

• Chop the Tempeh into small cubes.
• In a large bowl, combine the cooled mashed pumpkin, lentils, chickpeas, pepita seeds, sesame seeds, spring onion, parsley, chilli paste, garlic paste and besan flour.
• Add in the tempeh cubes.
• Season to taste with the salt and pepper.
• Place some of the Quinoa crumbs in a separate bowl.
• Roll tablespoon size amounts of the mixture in your hands and then roll in the crumbs.
• Flatten lightly and continue until all mixture has been used.
• Heat the oil in a non stick frying pan to a medium heat and lightly fry the bites until nice and golden on both sides.
• Serve with dipping bowls of Noosa Chilli Jam.

Notes

• Beautiful with a nice fresh salad for a healthy dinner.
• Great for picnics and lunches.
• Place 2-3 bites in a wholegrain wrap on a bed of fresh salad greens and some Noose Chilli Jam to make a healthy and filling kebab.
• Vegetarian friendly.
• Good source of protein.
• These can be a little tricky to fry, so just do 2-3 at a time.

Toddler Tips

• Make them small bites and serve with an organic tomato based sauce if the chilli jam is too hot for their taste.

This delicious recipe was created by me in my commercial work for the Maleny IGA and their Local Product Local Recipe - recipe cards.


Recipe Food Image Photography ©RebeccaMugridge 2012