recipes that saved the day · transform in 30 days · wholefood family health

Beetroot choc cake!!!

Gluten free..dairy free!

The T30 challenge has broadened my options by opening my search motivation for recipes that contain natural wholefoods and natural sugars.
A friend and colleague  shared this in a healthy living facebook group so I decided to try it out with the kids!

Heres how it went!… We substituted and managed with our stock in the kitchen.

Food you need
Fresh beet 1 medium
2 cups Almond meal (I grinded my own whole almonds in my blender)3/4 cup Coconut oil ( but of course)Gluten free baking powder ( we used ordinary as thats what I have in the cupboard)

3 eggs

1/2 cup maple syrup
3 teaspoons coconut palm sugar ( we used demerara unrefined cane sugar as we were enthusiastic to start and thats what we had in the cupboard)
3/4 cup raw cocoa

Next!
Heat fan oven to 180 degrees celcius and line the cake tin with greaseproof paper. ( we used a silicone cake mould and gently greased it with coconut oil.)

Peel and quater the beetroot and pulse in a food processor until it’s finely chopped.
Add the coconut oil maple syrup cocoa and beetroot in a saucepan and heat gently. . Stir until it resembles a smooth chocolate sauce.

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Mix together the almond meal coconut palm sugar and baking powder in a large bowl until combined. Add now the beaten eggs and the chocolate beetroot mix until completely combined.  Pour the mix into the tin and bake for 30 / 40 mins until cooked through.

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*if you don’t have a food processor you can finely grate the beetroot instead.*

 

Chocolate icing!

3/4 cup of dark choc pieces ( if you like you can also use cocoa and maple syrup that way you need less overall ingredients)
1/4 cup of coconut cream

Method
Heat chocolate ( or cocoa and maple syrup) until melted.
Beat in  the coconut cream and leave to cool a couple of minutes.  Then gently heat until smooth and glossy.

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We didn’t make the choc sauce this time so haven’t a pic of the iced cake. It’s really yum, quite wet in texture.  Ideally could be cut into brownie size squares! Enjoy

Let me know how it goes for you if you try it out!
(Thanks Ger Sheehan for sharing with me 🙂

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life by design · transform in 30 days · wholefood family health

Cut the food bill and increase value!

Cut down that food shop bill!! 

 
Wow!!

I thought we weren’t doing too bad on the rubbish ( sugary/salty goods) coming into the house but.. 

radically enough ….
we have turned a major corner in the last 6 months, and an even bigger leap during my eating challenge of the last 30 days! 

 This is what we have been doing daily over the last couple of months and aim to continue for  longer period of time …. 

 
We no longer buy ANY

Cordials, kids fruit drinks ie…fruit shoots and the likes ( because of asparteme used now as a sugar replacement)

Yogurt pots ( just find them a lazy option not really the best nutritional value) sometimes we get one larger pot of greek yogurt to use sparingly. Margarine / veg oils for cooking ( on educating ourselves on transfats ) now its only butter.. coconut oil.. olive and others for dressings etc

Frozen chips ( homemade are more delicious and nutritious

 
Rarely 

 
Sugar cereals. we graually substituted them for porridge oats, fruit ….. with french toast/ pancake option for weekends. 

Any time a cereal finds its way home from shopping trip we use it for snacks. 

 
Biscuits …. we use oat cakes with honey a lot more and encourage a bit of baking when we fancy a sweet treat.

Processed meats
We now buy a bacon cut and use it in carbonara. We always have leftover from main meal as well as left over chicken from free range birds so we make use of these leftover slices for sandwiches instead of processed sliced meats. 

 
Ocassionally 

 
Tomato ketchup.

We use it more sparingly for dishes it suits ( like fish and chips)  as opposed to a daily condiment! 

 
Cheese
Good quality used sparingly … or in cooking. No orange cheddar!!

Sweets/ bars
We now get dark above 50% cocoa choc at least …. 

we soak nuts like almonds cashews etc to eat with it and use cocoa powder that we sweeten with maple syrup or honey.

 

Less 

 
Dairy  … We growing used to less milk, and have upgraded to organic. We drink more water. We use milk for breakfast porridge, and to have to mix into tea and coffee. We don’t rely on it for calcium as kids enjoy calcium in green veg. 

 
Cut back considerably 

 
Meat
We now buy 2 free range chickens…1ham/bacon joint… 1/2 pound organic minced beef….fish pieces/ fillets…..

that leaves for 1 or two veggie/ egg dishes. ( weekly for 2 adults 3 children ages 11 down to 4

 
Alcohol

A bottle of wine occasionally and a six pack beer weekly usually does us 🙂 

 
Now finally the misconceptions of making these changes 

 Shopping bills have NOT increased!!!!!!..even though we are getting better quality food we save on those expensive processed good such as yogurts..fruit juice cartons..processed meats ( sliced ham) 

We put money saved on the grocery bill towards our nutritional top up fruit and veg capsules (kids get them free with our orders)

*Highly recommended* 

 
Make small changes … 

they can make a difference in the long run … as we become increasingly aware of the need for micronutrients as contained in raw fruit and veg…we find it harder to steer away from this. 

Look us up at family wholefood health for links to inform you on bridging the gap using fruit and veg capsules ( how we truly started to bridge our nutritional gap

 We are on a journey …. the kids still like shop bought treats and ice cream …. I still love a coffee. 

 With small incremental changes I believe we re making our health a priority and cutting down significant risks associated with over eating processed goods.

Thanks for reading :))))

transform in 30 days · wholefood family health

day 5! feeling younger!!!!!!

Morning! 10am and I’ve already had 7 portions of raw fruit and veg!!! day 5 into the transform in 30 days and how do I feel?….  well….younger!!!! (spring in my step, lighter, more alert and smiley).

I have taken to the blended meal for breakfast and lunch with no problems … but have tweaked my recipe, opting for a bit of heat in the mix, as it is winter now. I found by adding warmed water and a bit of ginger or chilli, I’ve discovered a real comforting blend that works for me. It usually contains berries ( bought frozen but thawed before use) baby spinach leaves, curly kale leaves, orange, banana, ginger and warm water….along with my plant protein powder and fruit and veg capsules.

apple and basil breakfast the makings of my breakfast smoothie …. and my new taste discovery for snack time APPLE AND BASIL !!!!!! YUM

Absolutely without a doubt i feel fantastic!! The fact that I have that much nutrition servicing my body HAS to be good. I haven’t had any detox symptoms in making the change, but I guess that is down to incremental changes I have made in the last 9 months taking wholefood fruit and veg capsules. I don’t want to sound too cocky though …….25 days to go!

Why Transform 30?

This programme involved a nice portion of common sense as regards what a person like me ( a busy mum without an avid excerise regime) could handle.

1. I can blend the whole foods instead of juicing ( time factor in cleaning juicers and waste in throwing away the pulp of the food.

2. I didnt have to cut food altogether …. like a juice fast, that is too big a change to get my head around!

3. Its not focused on weightloss … but rather lifestyle / health changes. Weightloss if needed being a by product as opposed to a goal.

4. Its origin comes from a mum and biochemist Dr. Mitra Ray whom I’ve grown to respect over the months since establishing family wholefood health.

5. This program is in alignment with everything I believe to be true on healthy eating. My preference being to abolish processed food altogether in favour of fresh wholefood produce.

Apart from my eating plan, I need to excericise for 40 minutes 3/4 days in the week. I kick started this yesterday with a 7km brisk walk with my accountability partner ( someone to bounce ideas off, joins arms with, encourage and support, and meet up for excerise….highly recommended!

So that’s it for today! If your still wondering what all the fuss is about eating non-processed food in favour of fresh wholefood watch fat, sick and nearly dead. Its a documentary about an aussie guy who decides after a health scare to drastic change his lifestyle for 60 days!

ps: have you ever made your own fresh peanut butter? check out my recipe 🙂