Sunday, July 13, 2014

Vanilla Mango Smoothie


I am now back into the full swing of my second semester. I'm pretty excited about a 3 day field trip up to the Central Otago wine region at the end of this week and I now have a date booked to do my experiment for my honours dissertation so a lot is happening! The three day field trip is essentially fend for yourself in terms of food so I have decided that to save money I am going to try to make my own breakfasts and lunches from home and just buy dinners. This has two benefits: 1) It will be far less expensive than trying to buy all 3 meals for 3 days and 2) It is much easier to eat healthier when all the food prepared for you is nutritious, real food. My plan at the moment is to make some whole wheat spinach and feta muffins to go with hard boiled eggs and fruit for lunches and to bring a chia porridge mix for breakfast. I tested the chia porridge this morning and it was fantastic!! I stayed full all morning. I will have a little play around with the flavours before I share it with you, so watch this space.

I have found that for some reason I am not responding to the cold weather the way I usually do. Usually first thing on a cold morning I want something warm to fill me up like porridge. However, for some wierd reason after not really craving them all summer I keep getting cravings for smoothies. At least it means that I have a great use for all the mangos I keep buying (2 for 1 was possibly getting ambitious). If I do forget about the mango and it starts to turn a little to the mushy side I can just slice it up and throw it in the freezer, ready for a tropical inspired smoothie that leaves me dreaming of lazing around in the sun somewhere.

Ingredients
1/2 medium mango, sliced and frozen
1/2 banana
1 Tbsp peanut butter or other nut butter
4-5 almonds, chopped in half (unless you have a really good blender)
1- 1.5 cups coconut and almond milk (or milk of choice)
1/2 tsp vanilla essence

Make sure that you have skinned and chopped the mango before you freeze it. I find snack-size snaplock bags work well for this.

Place all of the ingredients in a blender and blend until nice and smooth. 

*NB I found this sweet enough for me but if you like things on the sweeter side you could easily add in a chopped medjool date or two :)

Wednesday, July 2, 2014

Food 101: Water

Those of you who follow the blog know that I tend to try to follow a real food lifestyle. In general I try to eat whole, unrefined foods without all of the preservatives and additives that are found in too many foods now. I also try to avoid refined sugars. I do tend to follow more of an 80/20 kind of balance. Yes I do eat cakes and cookies etc.,  although most of the time these are home or cafe made so in general made from scratch (that fits with real food right?). And yes, I do sometimes eat McDonald's. Not often and not very much of it, but my perspective on this is to just let myself enjoy it and not beat myself up about it. Eating real food is all well and good, but it was a switch that I only really made when I started educating myself more about food.

I think food education is incredibly important for making informed food decisions. It makes me appreciate my food more and I think it was easier including heaps more fruit and veggies in my diet when I understood the benefits that I could get out of them (rather than just eat your fruit and veggies because they are good for you). This is the reason why I want to share some of this education with you in my Food 101 series. I aim to give you a little bit of information on different foods that I will hope will inspire you to give them a try. I will also show you a couple of my favourite ways to use different foods.



First up I thought that I would start off with something that is totally vital to our lives, water. By now you have probably heard a hundred times that you need to drink water and lots of it. But hey, its not always that easy! You get busy, you're out and about and other drinks can just be so tasty! If you have a moment, do some people watching. Just take notice of how many people walk past you with cans of coke, bottles of juice or one of those starbucks confections. It kind of puts into perspective just how much of these sugar-laden drinks we consume every day.

I am not telling you to not drink them at all, that is completely your choice. Instead, make a conscious effort to try and switch out some of these drinks for water. There are a heap of benefits to it:


  • Better focus and concentration
  • Increased energy
  • It can aid in weight loss as a lot of the time that you think you are hungry you might just be thirsty. You are also less likely to want to reach for other sugary drinks if you are well hydrated.
  • Better skin. I definitely notice a difference in my skin when I have been drinking lots of water. I get less of my stress acne and less dry patches.
  • Flush out toxins and increase immunity (because no one likes being sick)
  • Good digestion. While the last thing you feel like doing when bloated is to add more fluid, drinking water can actually help get your digestion functioning properly again.
.... and heaps more!

So what are some ways to include more water in your day?


  • Get yourself an app. I have been using the Waterlogged app and I love it! You simply tap of the water bottle and log how much water you have drunk. You can set yourself a daily goal (mine is 2000ml of PLAIN water, which doesn't include any hot drinks etc.) and set yourself reminders to drink a glass.
  • Make it taste good. There are heaps of things you add to flavour your water. Some of my favourites are apple slices and mint, cucumber lemon and ginger and frozen berries. Have fun and play around with adding different fresh and frozen fruits to the mix.
  • Fizz it up. I really like drinking soda water for a change HOWEVER there is still argument over the effect this has on bone health so I do try to limit having soda water to once or twice a week.
  • Have it warm with lemon. If you are not into cold drinks, try warming it up a little. Plus lemon is great for detoxifying your body.
The moral of this story? Just drink more water (at least 2 litres a day!). This might seem a lot at first but just having small glasses throughout the day can really add up!

What is your favourite way of drinking water?

Are there any other Food 101s that you would really like to see?


Monday, June 23, 2014

Pumpkin Pie Smoothie


Hi everyone, hope that your week so far is going well. After having a few quieter weeks to try and decompress after a crazy semester, I actually need to start getting some dissertation work properly underway before the next crazy semester begins! This means that I have been neurotically timetabling my days, but hey, it seems to work for me and I had such a productive day yesterday!!

This weekend I am heading to Queenstown to catch some of the Winterfest events. I think some of the planned action will be going to watch some ice hockey, ice skating, going to a concert and maybe heading up the mountain to watch the slope style competition. Should be heaps of fun and the place we are staying in is quite flash with our own spa!! I cannot wait! Since the weekend is likely to be not quite as healthy as usual, I am trying to balance out with lots of nutrient-dense foods during the week. I will also try to pack lots of healthy snacks so that I'm not eating junk all day long. Where we are staying also has a kitchen which makes it easier to have healthy lunches etc. I will document some of what I am eating via my instagram (@libbysfood) so check it out!

This smoothie recipe is a fantastic way to increase your veggie intake for the day. I will warn you that if you don't like pumpkin pie, do not go near this smoothie, but if you love it like me, this is a fantastic way to get all of the flavours without all of the sugar. Unfortunately in New Zealand, or at least Dunedin, we don't get tinned pumpkin that is already nice an pureed, so I just used some steamed pumpkin that we had from dinner the night before. You can easily play around with quantities to adjust it to your taste.

NB. Medjool dates are fantastic in smoothies, but if you don't have any you can sub in dried dates that you soak in boiling water for 10-15 minutes.

Ingredients
1 cup cooked, mashed pumpkin
2 Tbsp rolled oats
2-3 medjool dates
1 tsp maca powder (optional)
1/2 tsp cinnamon
1/2 tsp ground ginger
1 cup milk of choice (almond would be nice)

Place all of the ingredients in a blender and blend until really nice and smooth. Took me about 40 seconds all up.

Sunday, June 15, 2014

Pear, walnut and blue cheese salad


We are getting chilly here in Dunedin!! I suppose that it is now June and we are nearing the shortest day of the year but I think I forget just how bitter Southern winter days can be. It also doesn't help that my best friend is currently sunbathing in the Greek Islands, so I keep seeing pictures of clear blue skies and picturesque white-washed walls. Oh that and my grandparents have just jetted off to Rarotonga. I suppose all a girl can do in these sorts of situations is dream of beautiful warm weather and eat some delicious warming food.

Oh and keep warm by going shopping. I do love winter fashions.

I am still on a bit of a break from uni at the moment working on my dissertation so it is easy to snuggle up on the sofa with a cup of tea and do some research. Today Mum had the day off work so we went out for lunch up to Coffee Culture in Roslyn. For anyone who lives in Dunedin or is visiting you should definitely check it out! They have converted an old fire station which has some amazing views out over the city, the food was tasty and importantly the coffee was excellent.

Speaking of warming foods, winter isn't exactly what I would consider salad time of year, but in my opinion it just means that you need to change up the type of salads you have. Pear, walnut and blue cheese isn't exactly a ground breaking combination, but they go so well together that I thought I would share my version of this winter favourite. The delicious pan-fried pears help to warm it up a little, while the raspberry vinaigrette adds a lovely tang.

I'll add a wee note that I used Raspberry Vinegar in my dressing. This is a little bit of an investment type vinegar as it is more difficult to find and a little more expensive, but I absolutely love it!! It really does make a great alternative to apple cider vinegar. I haven't tried it, but if you don't want to go out and find raspberry vinegar, apple cider vinegar should work in the dressing.

Ingredients
2 pears, cored and slice thinly
Approx. 1 Tbsp butter
1/2 cup shelled walnuts, roughly chopped (or put in a snaplock bag and give them a bash with a rolling pin Jamie Oliver style)
Approx. 1/4 cup crumbled blue cheese (just use however much you like really)
Couple big handfuls mixed salad greens

3 Tbsp raspberry vinegar
1 Tbsp honey
2 Tbsp olive oil
Grinding of salt and pepper

Melt the butter in a pan and lay the pear slices flat. Pan fry for around 4-5 minutes or until golden and then flip over. Fry the other side for a following 3-4 minutes adding a little more butter if needed. You may need to do this in 2 batches.

In a jar, shake together the dressing ingredients (vinegar, honey, oil and salt and pepper) until well combined.

On a large serving plate (or bowl if you prefer), spread out the salad greens. Drizzle with some of the dressing and toss a little to coat. Sprinkle over the blue cheese, add the cooked pear and then sprinkle over the walnuts.

Voila!

Store the remaining dressing to enjoy over the rest of the week. Just give it a bit of a shake up before you use it.

Thursday, June 5, 2014

Banoffee Porridge


I hope everyone in New Zealand had a great Queen's Birthday weekend and a nice 4-day working week. I am currently sick! Not an annoying wee snuffle kind of sick, but a keep-me-up-till-2am-sneezing kinda sick! Yea not so fun. So basically I plan on spending my day on the sofa, wrapped in a blanket in my pyjamas, blogging, chick-flicking and maybe working on my dissertation.

One of the great aspects of being on dissertation leave is that with my stress levels being waaaaay down I am actually feeling incredibly inspired food-wise. This means that you can expect some fantastic recipes coming your way on the blog over the next couple of weeks.

Today's recipe was something I came up with for the holiday Monday. Porridge is a fantastic winter breakfast, but I always like to jazz it up a little for a weekend breakfast. While it is tempting to throw in a bunch of sugar to make it a sweet treat, this porridge is completely decadent without any refined sugars. Think caramel porridge, topped with banana and whipped coconut cream. I know that there is a lot of controversy over the fat in coconut cream, but hey, a little bit isn't going to hurt. I also find that a little bit of extra fat makes me feel a lot more satisfied and helps stop me reaching for extra sweet treats.

I hope that you enjoy this porridge as much as I did!

Serves 3-4

Ingredients
1 1/2 cups rolled oats
1 1/2 cups milk
1 1/2 cups water
Pinch salt
1/4 cup dates
2 bananas, sliced
1 tin coconut cream (must be full fat- in New Zealand I find that Pams works fantastically)
1 Tbsp rice malt syrup (could also use honey or agave)
1 tsp vanilla extract

The night before you make the porridge, open the tin of coconut cream. Leave uncovered in the fridge overnight. (This separates the cream from the water and makes it reeeeeeeeally thick).

Place the rolled oats, milk, water, salt and dates in a pot over a medium heat. Bring the boil, stirring regularly and then reduce to a simmer. Continue to stir until porridge is thick.

Either place the porridge in a blender or food processor and give it a little whiz or use a stick blender to do the same.

Scoop the thick coconut cream out of the top of the can (make sure that you leave the water behind). In a bowl, whip the thick coconut cream with the rice malt syrup and vanilla.

Place the porridge in bowls, top with the sliced bananas and then the coconut cream. If you want an extra touch, grate a little dark chocolate over the top.

Sunday, May 25, 2014

Healthy Hot Chocolate


It's snowing!! Well if you can really call hail and sleet snowing, however, it has settled on the ground in Dunedin and therefore shut down most of the schools. I am currently on dissertation leave at the moment so it hasn't affected me too much. One thing it does mean is that i am very keen to just stay inside with lots of warming food.

This hot chocolate definitely fits the bill! I came up with this last week when I was trying to watch the amount of sugar I was consuming. This actually makes a great afternoon snack as it is quite filling. I will note that I tried this with both full-fat cows milk and with an almond milk/ coconut  milk blend (both were delicious!). I know that there is a lot of debate around full fat dairy vs. low fat dairy, but at the moment I find full fat dairy much more satisfying. You also have to watch low fat dairy as often extra sugar is added to improve the flavour.

This would probably work with almost any type of milk so let me know what you used and if it tasted any good!

Ingredients
1 cup milk of choice
2 tsp raw cacao or cocoa powder
1-2 tsp rice malt syrup or honey (depends on your sweet tooth)
1 tsp vanilla extract
Cinnamon for sprinkling (optional)

In a mug mix the honey/rice malt syrup, vanilla and cacao to form a paste. Add the milk stirring to combine a little. Heat in the microwave for a minute or so, depending on your microwave. Stir very well to make sure that the paste has fully combined with the milk.

Sprinkle with cinnamon and enjoy!

Saturday, May 17, 2014

Food Diary to get me back on track

I am exhausted!! The past 10 weeks have certainly been productive, but they have definitely drained me. Don't get me wrong, the pretty intense course load has taken it out of me, but I do have a sneaking suspicion that the recent downhill slide of my diet is also starting to contribute. I have really notice some major energy slumps and some wicked sugar cravings in the past week!

So why the food diary? I will admit that I am doing it more for selfish reasons as opposed to writing something for my readers, but I know that I personally find it quite inspiring reading about what others eat, so hopefully you do too. Basically for about the past month, every Sunday as I sit on my third cup of coffee and sneak those extra pieces of chocolate, I tell myself that I am going to eat better the next week. Then as the week goes on and I get more and more tired I start eating more sugar and packaged foods. Bit of a vicious cycle really.

So continue checking in on this post over the week, as I will keep updating it with some photos and info on what I have been eating, drinking and doing for exercise. Also, to keep me in check, I would love for you guys to send me suggestions, either on here or on Facebook, about some fantastic real foods that I could try.

Monday




Breakfast: Cinnamon and Apple Porridge with coconut and almond milk. Half piece of toast with peanut butter.

Lunch:Pastrami and egg filled roll, celery sticks with hummus and an apricot and pumpkin seed bliss ball.

Dinner: Veggie and cheese pasta bake, garlic bread and a big salad. Two piece 75% chocolate for dessert.

Snacks: Wholemeal Date Scone with peanut butter and 2 mandarins for morning tea. Piece of grainy bread with peanut butter for afternoon tea.

Drinks: Earl Grey Tea with breakfast, caffeine-free coffee substitute for morning tea, peppermint tea with lunch and after dinner and a healthy homemade hot chocolate in the afternoon (recipe up soon!) <---- a="" been="" drink="" have="" hot="" i="" kick="" on="" p="" seem="" to="" today="">
Exercise: I decided since I was feeling a little tired to start off with something a bit lighter and shorter, so I did this Bikini Belly Blaster video from Popsugar.

A further update on today, I went and saw a naturopath. The stress of this year seems to be getting to me a little bit, with hormonal acne really playing up and often feeling really tired when waking up, even after a good 8 hours. She has made a couple of really useful suggestions for me:
- We have switched up my supplements to include B vitamins which are often depleted through stress and using a powdered zinc supplement instead of a tablet form. I am also going to be taking pro-biotics for the next month just to get the good gut bacteria operating properly.
- I need to try and up my lunchtime protein to help avoid that 3pm slump.
- I should try and include 3 servings of fish like salmon in my week. Come at me salmon recipes!
- And I should probably cut back on the soda water as the carbonation affects long term bone health (sob!). Perhaps it can be a once a week treat for me.

So far I am feeling pretty positive about this all. I definitely like the naturopathic approach to try and correct the cause and not just treat the symptoms. While it is a bit pricier than the doctors, if I think about what I could spend on doctors visits, facials and skincare products to correct the acne etc. it probably works out better. Also, can you really put a price on good health?

Tuesday


Breakfast: Porridge with almond milk and homemade (refined sugar free) granola

Lunch: Lentil-based soup (protein in there), piece of cheese on toast, baby carrots, wholemeal scone with peanut butter and 2 pieces 75% chocolate.

Post-lunch thought- It has been a pretty carb-heavy kind of morning, so this afternoon/evening I will definitely need to balance it out with some protein and healthy fats.

Dinner: Hungry Male had done an exceptional job in his hunter role and had gone out fishing, so we had some delicious pan fried blue cod with coleslaw and a few homemade potato wedges. For dessert I had half a mini lemon meringue pie from the I Quit Sugar Cookbook.

Snacks: Refined sugar free banana muffin and an apple (I need to add a bit more to breakfast as I was hungry at 10am).

For an afternoon snack before work I had a greek yoghurt bowl with almonds, sunflower seeds and a few chocolate chips. (I haven't had one of these in ages and had forgotten how much I loved them!) At the end of work I had a raspberry wafer cracker.

Drinks: Lemon squeezed into warm water before breakfast (naturopath recommendation), Decaf plunger coffee with morning tea, Earl grey tea with lunch, coffee in the afternoon at work.

Exercise: I did 3 blogilates videos: The legs for days video, the Gentleman challenge, and the applause arms workout.

So overall I think that I have done a pretty good job avoiding too much caffeine and refined sugars. The only refined sugar came from the few pieces of dark chocolate and the wafer cracker. Woohoo!

Wednesday


Breakfast: Apple and Raisin Porridge. A piece of rye and walnut toast with peanut butter.

Lunch: Pretty much the same as yesterday although with my soup I had half a cheese bun and a small piece of rye and walnut bread. With lunch I had a pear and  little bit of an easter egg.

Dinner: Mexican black beans with a wholegrain tortilla, avocado, a big salad and some brocolli (yum!!). For dessert I had a homemade mini sticky date pudding with some greek yoghurt.

Snacks: A pottle of greek yoghurt with a sugar-free banana muffin crumbled on top for morning tea. In the afternoon I did quick a bit of picking at things like nuts, brown rice crackers, a piece of chocolate and some homemade kettle corn (not such a good sit down and eat snack, oops)

Drinks: Hot water and lemon before breakfast, a decaf coffee after breakfast and lunch, and an earl grey tea in the afternoon.

Exercise: 15 minutes yoga before breakfast

Thursday
Breakfast: Porridge with almond milk, chopped almonds, banana and honey. A piece of wholegrain toast with peanut butter.

Lunch: Erm I kinds managed to mess up my eating patterns. I had a Flat White that was probably closer to a Cappucino that pretty well filled me up, meaning I wasn't in the mood to eat my lunch.

Dinner: A beef and capsicum curry with rice and steamed cabbage. I also had a piece of date slice.

Snacks: Strangely around 3pm, despite not having a big lunch I was only peckish. I had a sugar free banana muffin and some homemade kettle corn.

After dinner I went to supervise a test in at uni until 8. After this not having a proper lunch really seemed to hit me. I had the chicken, veggie and pesto sandwich that I had made for lunch, and apple and some chocolate.

Drinks: Hot water with lemon before breakfast. Cup of tea with breakfast. Tea after dinner.

Exercise: I was out and about all day so I just took a day off.

Friday
Breakfast: Porridge with almond milk and some comb honey. Piece of toast with peanut butter.

Lunch: Tuna and tomato melts, a pear and 2 pieces 75% chocolate.

Dinner: Lentil and Sausage casserole served on Polenta with broccoli and cauli on the side.

Snacks: I was starving at 10! (Note to self I need to have a more substantial porridge to keep me going). I had an apple and some homemade kettle corn. In the afternoon I went into town with mum and we halved a lemon and poppyseed muffin.

Drinks: Hot water with lemon before breakfast and a decaf coffee after. A cup of tea at morning tea time and a flat white in the afternoon.

Exercise: I got out for a run!! I haven't been running in weeks!

Saturday



Breakfast: Piece of toast with peanut butter, bowl of muesli with almond milk.

Lunch: Open faced sandwiches. One was peanut butter and banana and the other was hummus, cheese and tomato.

Dinner: Before dinner we went out for drinks and nibbles as part of a family celebration. We had some bread and dips and an antipasto platter. We then shared a couple of desserts between 7 of us so I had a mouthful of each. Dinner was very small after this! Just a tiny piece of steak and some salad.

Snacks: I picked at a few things throughout the morning like a bite from hungry male's raspberry slice and a handful of peanuts. I also had a few crackers in the afternoon.

Drinks: Flat white at the farmers market. A cup of tea with lunch and in the afternoon. A glass of sauvignon blanc when I was out with the family. Peppermint tea after dinner.

Exercise: Just incidental exercise today, like walking around the farmers market.

Sunday
Breakfast: A Gordon Ramsay baked oatmeal with hazelnuts, pear and raisins (yum!)

Lunch: A rye sandwich with chutney, chicken breast and tomato. I also had an apricot yoghurt cookie.

Dinner: Steak, salad and some pan-fried potatoes.

Snacks: An apple in the morning. A piece of rye bread with peanut butter and a handful of doritos in the afternoon.

Drinks: Cup of tea with breakfast, 2 coffees (oops) and a glass of red wine.

Exercise: The weather was horrible so I stayed in a relaxed!!


So overall I think I did pretty well at trying to reduce sugar intake and caffeine. I have been reading the I Quit Sugar books and I definitely think that I could do better in this area. My aim this week if to try and swap sweet things like chocolate after meals for something savoury like a small piece of cheese.

While I still had a coffee almost everyday, I think the biggest difference was that I didn't feel like I HAD to have one to get through the next few hours. That may also have been something to do with me having a slightly lighter workload at the moment for uni.

What are your views on my food diary? Any areas that you think I could improve in?

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