Tag Archives: Food

Blueberry Muffins with Pecan Crumble Topping

23 Feb

grain free blueberry muffins with pecan crumble topping

I’m a firm believer that life should be delicious.  And with summer here it certainly is!  Colourful fruits and crisp fresh vegetables abound just waiting to adorn our plates.  One of my summertime favourites is berries, especially fresh blueberries; but I don’t discriminate. If I can get my hands on strawberries or raspberries at a reasonable price I put them in pretty much everything! I know the season won’t last for long so I make the most of them while I can.

Which brings me to this recipe…

Blueberries are the hero of this wholesome snack, which also includes the protein power of almond meal.  Topping the batter off with cinnamon scented pecans adds a great crunch to a treat that does not disappoint.  Even better still is knowing that these little beauties are also good for you! They are gluten, grain and dairy free and are suitable for those following a low FODMAP diet.

So get your baking pans out a whip up a batch for easy breakfasts on the run or a yummy snack.

Blueberry Muffins with Pecan Crumble

muffin 1

Ingredients 

Blueberry Muffins

  • 1½ cups blanched almond meal
  • 1 tsp cinnamon, ground
  • 1 tsp baking powder
  • ½ tsp baking soda
  • ¼ tsp sea salt
  • 1 cup cooked sweet potato
  • ⅓ – ½ cup maple syrup (depends how sweet you like your treats)
  • ¼ cup silken tofu (substitute mashed avocado for soy-free)
  • 1 tbsp almond butter
  • 1 tsp pure vanilla extract
  • 2 egg yolks
  • 4 egg whites
  • 1 cup fresh or frozen blueberries
  • Muffin liners

Pecan Crumble topping

  • ¼ cup pecans chopped
  • 1 tbsp brown sugar
  • ¼ tsp ground cinnamon (add more if you like)
  • 2 tsp coconut oil or butter

Instructions:

  1. Preheat oven to 175°C (350°F).
  2. Prepare crumble topping: Place  ingredients in a small bowl. Use your fingers to rub the coconut oil or butter in with the other ingredients until well combined. Set aside.
  3. Prepare muffins: Combine almond meal, cinnamon, baking powder, baking soda and salt in a medium bowl and set aside.
  4. In a food processor, combine sweet potato, maple syrup, tofu, almond butter, vanilla and egg yolks. Purée until combined and smooth.
  5. Gradually mix wet ingredients into dry ingredients, until just combined; do not over-mix.
  6. In a separate dry bowl, whisk egg whites until stiff peaks form. Then, using a rubber spatula, gently fold egg whites into batter.  Add blueberries and stir to combine
  7. Prepare muffin tin with liners.  Divide batter evenly between 12 muffin liners.
  8. Distribute crumble topping evenly among muffins and lightly press into batter.
  9. Bake in preheated oven for approximately 20 – 25 minutes.
  10. Cool completely before serving
  11. Leftovers may be kept refrigerated in a resealable container for up to 2 days or frozen for up to 2 months.

For a printable version click here: Blueberry Muffins with Pecan Crumble

If you make these, send me a pic and let me know your thoughts!

-Sarah xox

What is your favourite summer fruit or vegetable?

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Healthy Wholegrain Gluten Free Bread

6 Jan

I love bread.  Like a lot. It’s pretty much the ultimate vessel for a multitude of sweet and savoury delights….

pbj

like peanut butter and jelly sandwiches

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or french toast for breakfast

butter

or just fresh with a schmear of butter.

Unfortunately bread to a disliking to me many years ago and I had to say farewell to my dear wheat filled friend.  In an effort to improve my tummy troubles I went gluten free.  At first I was excited about the prospect of the new diet because it meant trying out new foods and products.  I’m a girl that enjoys perusing the shops, and the health food store is no different.  So I happily loaded up my basket gluten free goods.

I remember my first experience with that gluten free ‘bread’ I purchased.  Let’s just leave it at this: it kinda sucked.  Like kinda really sucked.

Since that day I’ve been searching for a gluten free bread that is both delicious and nutritious to help satisfy those carby cravings of mine.  And I think I’ve finally found a winner.

Boom this just happened. Whole grain gluten free bread

This bread just happened and it’s amazing! It’s healthy, it’s hearty, and it’s absolutely delicious.  But more than that it’s good for you too.  Many store bought gluten free breads are made with refined white starches (high G.I.), and contain different gums and funky additives to achieve a ‘normal bread’ consistency.  Not necessarily the best for your health, especially if you are watching your blood sugar levels.

So I made it my mission to find a recipe and bake my own bread.  The recipe I adapted below has no refined starches or gums, is high in protein and fibre, and is low G.I. as well.  But more importantly it tastes great, and has a lovely soft texture.  I suggest slicing it on the day you make it and storing it in the freezer to preserve it’s freshness.

Healthy Wholegrain Gluten Free Bread

Whole Grain Gluten Free Bread @ The Healthy Diva

 Adapted from the gluten free goddess

Makes one 9-inch loaf

Ingredients

  • 1 package rapid dry yeast (2.5 tsp)
  • 1/2 cup luke warm water
  • 1 tbsp honey (I used Kangaroo Island Organic Honey. Seriously good stuff)
  • 3/4 cup brown rice flour
  • 3/4 cup blanched almond meal/flour
  • 1/2 cup millet flour
  • 1/4 cup buckwheat flour
  • 1/4 cup quinoa flour
  • 2 tbsp brazil nut protein powder*
  • 1 tbsp ground flaxseed
  • 1 tsp fine sea salt
  • 2 tbsp (40ml) olive oil
  • 2 whole eggs + 2 egg whites (free range/organic if possible)
  • 1/3 to 1/2 cup warm water
  • 1/4 cup quinoa flakes

Directions

  1. Line a 9-inch baking pan with baking paper and set aside.  Warm your oven for 5 – 10 minutes on low, then switch off.
  2. Place 1/2 cup warm water and honey in a large measuring jug. Stir to dissolve honey then sprinkle over yeast and mix to combine.  Cover jug with tea towel and set aside to let the yeast proof.
  3. In a large mixing bowl combine all the flours, protein powder, flaxseed and sea salt.  Mix the ingredients with a whisk.
  4. In another bowl beat together the eggs, egg whites and olive oil.
  5. Using a spatula or wooden spoon, fold the egg mixture through the flour.  Add luke warm water a few tablespoons at a time until you achieve a thick smooth batter.
  6. Spoon batter into prepared baking pan and smooth the top.  Sprinkle the top with quinoa flakes and place in warm oven to rise for 50 minutes
  7. After 50 minutes, turn the oven on to 180° Celcius (350° Fahrenheit) and bake for 50 to 55 minutes.  The loaf should look golden brown when done.
  8. Turn out bread and cool on a wire rack.  Slice and enjoy as desired.

*You can use the following in place of the brazil nut powder: 2 tbsp coconut flour, brown rice protein or pea protein.  Changing the ingredients will affect the finished product.

Before baking

Before baking

The finished product

The finished product

Good gluten free bread is a blessing and I’m definitely one content carbivore right now.  Did somebody say PB&J??? Coming right up :)

What’s your favourite way to eat bread? (Favourite topping, meal, sandwich, etc)

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Sweet Potato Cinnamon Brownies (Gluten & Dairy Free)

25 Oct

For me, time in the kitchen is quite relaxing.  It’s almost like therapy really.  A time where I can zone out and forget about the worry’s of the day.  It’s also a chance to whip up some wholesome goodness for myself and the family, which they always seem to enjoy.

Over the years my culinary skills have developed quite a bit through experimentation and the guidance of my beautiful mother.  We all know that mom’s know best, and this is especially true when it comes to baking.  Some of my fondest childhood memories involve my mom, grandma and I in the kitchen making treats.  More specifically brownies.  It was love at first bite with all that ooey gooey chocolately goodness.

Nothing can put a smile on your face quite like milk and a brownie.

Except if you have food intolerances…

But I’m here to save the day!!!! These brownies are free from gluten, grains, dairy and soy.  There are no funky gums or a million different flours. Just simple ingredients that make for happy tummies and taste buds.

Sweet Potato Cinnamon Brownies

(Gluten free, Grain free, Dairy free, Soy Free, Low FODMAP)

Serves 12

Ingredients:

  • 1 cup blanched almond meal
  • 1/2 cup unsweetened cocoa powder
  • 1/2 tbsp cinnamon, ground
  • 1 tsp baking powder
  • 1/4 tsp sea salt
  • 1 cup cooked sweet potato*
  • 1/2 cup maple syrup
  • 2 tbsp olive oil
  • 1 tbsp almond butter
  • 1 tsp pure vanilla extract
  • 1 egg yolk
  • 6 egg whites
  • Olive oil cooking spray

Instructions:

  1. Preheat oven to 175°C (350°F).
  2. Prepare brownies: Combine almond meal, cocoa powder, cinnamon, baking powder and salt in a medium bowl and set aside. In a food processor, combine sweet potato, maple syrup, oil, vanilla and egg yolk. Purée until combined and smooth.
  3. Gradually mix wet ingredients into dry ingredients, until just combined; do not over-mix.
  4. In a separate dry bowl, whisk egg whites until stiff peaks form. Then, using a rubber spatula, gently fold egg whites into batter.
  5. Lightly spray sides of baking pan (9 x 9 x 2-inch) with cooking spray.  Pour batter into pan and place into oven. Bake for about 16 to 18 minutes or until a toothpick inserted into the center comes out clean. Remove pan from oven and allow brownies to cool to room temperature, about 30 minutes.
  6. Loosen brownie and turn slab out onto a cutting board or platter. Cut into 12 pieces and serve when cool.
  7. Leftovers may be kept refrigerated in a resealable container for up to 2 days.

*Note: I used a 275g raw sweet potato and cooked it in the microwave to get approximately one cup of cooked flesh.  A medium/largish sweet potato should be fine, just measure the cooked flesh to ensure you have enough.

Nutrition (1/12th recipe): Calories: 149, Total fat: 8g, Sat. fat: 1.1g, Total carb: 16.9g, fibre: 3g, sugars: 9.9g, Protein: 5.2g

Being gluten or dairy free doesn’t mean you should miss out! These brownies are dense, fudgey and totally delicious.  So make a batch, and indulge because…

Nothing can make you smile quite like a glass of almond milk and a gluten free brownie.

Do you enjoy ‘kitchen therapy?’  What’s your favourite thing to bake or cook?

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Low FODMAP delicious

3 Oct

Being creative in the kitchen can be tough when you have a lot of food intolerances, but that doesn’t mean you have to succumb to a menu of plain chicken and rice!  The key to success is to adapt recipes and use friendly ingredients to create a healthy, balanced meal that still packs loads of flavour.  If you need some inspiration check out my latest pinterest board Low FODMAP delicious.  All the recipes have notes to help you make these dishes fructose friendly and Low FODMAP.  You can also check out my sweet and savoury boards for other ideas, or hit up my recipe page.  Time to tantalise those taste buds!

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Motivational Monday: Green up your life

23 Jul

The other week I went to a wonderful presentation hosted by Green Villages (City of Sydney) on ways to green up your life, and in particular your home.  The panel of experts did a great job imparting their knowledge onto us eager green virgins.  By the end of the night I left with a wealth of information about sustainable living, and also how to become more involved with green projects in the community.  Today I wanted to share a few of the things I learned at the seminar, as well as some advice of my own (including recipes).

Here are my top three tips for living a cleaner, greener, and healthier life:

1.  Embrace second hand

I’m so surprised at the quality items that people often throw away.  In Australia, we have ‘hard waste’ days where you can dispose of unwanted items such as furniture or appliances, so keep an eye out for items that you are interested in (we managed to get a perfectly good flat screen tv once!).  Sometimes all they need is a bit of love to bring them back to life.

Another option is to check out thrift stores, garage sales, or auctions in your area.  You can find awesome vintage clothes, home appliances, or funky dish ware to cook up a storm. A few handy sites are:

2. Be a homemade hero

Store bought items are convenient, but come at a cost in terms of price and packaging.  I’ve personally made the switch from boxed chicken stock and almond milk to a homemade variety.  It may take a little longer to make, but the taste is far superior and I’m also saving lots of money!  Here are the recipes I use:

Homemade Almond Milk

(Low-FODMAP, gluten free, dairy free)

Makes about 2.5 cups

Ingredients:

  • 1/2 cup raw almonds
  • Filtered water for soaking
  • 3 cups filtered water for blending
  • Optional add ins: pinch of sea salt, stevia, or natural vanilla
  • Tools: Blender or food processor; nut milk bag, clean stocking, or fine cheesecloth for straining.

Method:

  1. Place the almonds in a bowl and cover liberally with filtered water. Refrigerate almonds overnight or for at least 8 hours.
  2. Drain almonds and discard soaking water.
  3. Place almonds in blender with 3 cups of filtered water, and any optional add ins.
  4. Blend on high for 2 – 3 mins.
  5. Strain milk through a nut milk bag or clean stocking into a clean jug.  Squeeze the almond pulp to remove as much milk as possible.
  6. Store milk in the refrigerator and use within 4 – 5 days.  This silky smooth milk is beautiful on its own, but you can also use it in smoothies, oatmeal, tea, coffee, or to make ice cream!
  7. Almond pulp will keep refrigerated for up to 3 days.  You can use the almond pulp in a variety of ways. Gina from Choosing Raw offers a few good ideas here: 3 creative uses for Almond Pulp.

Simple blueberry almond smoothie: 1 cup almond milk, 1/2 cup blueberries, 1 tsp natural vanilla extract, sweetener to taste (optional)

Healthy Homemade Chicken Stock

(Low- FODMAP, gluten free, dairy free)

Ingredients:

  • 1.6 kg free range or organic chicken
  • Filtered water
  • 2 large carrots, roughly chopped
  • 2 large stalks celery (including leafy parts), roughly chopped
  • 1 bunch spring onions (green part only) OR 1 bunch chives, roughly chopped
  • 2 bay leaves
  • 1 tsp dried thyme
  • 1 tsp mixed italian herbs
  • 6 – 10 peppercorns
  • Sea salt, to taste

Method:

  1. Remove chicken from packaging and gently rinse. Place in a large heavy bottom pan.
  2. Add vegetables and spices.
  3. Add enough filtered water to just cover the chicken and vegetables.
  4. Cover with lid and place over medium flame.
  5. When stock reaches a boil, turn flame down and gently simmer for 45 mins.
  6. After 45 mins, turn off heat and let stock cool.
  7. Remove chicken when cool enough to handle.  Carve chicken into pieces and enjoy beautifully poached chicken throughout the week. You can use it in sandwiches, salads, or even stir-fries.
  8. Strain stock through a fine sieve into a large bowl. Discard or compost vegetables.  Place stock in the fridge overnight.
  9. In the morning, skim off any fat that has formed at the top of your stock.  Use stock as desired, or divide mixture into 500ml portions and store in the freezer for future use.

Low FODMAP chicken noodle soup: Add chopped veggies, shredded poached chicken, and gluten free noodles to simmering stock. Cook until vegetables are tender and noodles are soft. Garnish with coriander and serve!

The best part about making things at home is knowing exactly what ingredients go in.  No added nasties, which makes for very happy tummies!

3. Support your local community

There are a number of ways you can support sustainability within your community, and meet great people at the same time. Consider joining a local community garden, which you through your local council or websites such as The Australian City Farms & Community Gardens Network.  This is the perfect way to increase your knowledge of food and agriculture, especially if you’re more of a black thumb than a green thumb like me (it’s sad…all the herbs I’ve bought have died).

You can also be green with your dollar by buying at local farmers markets, or joining a food co-op.  Locally grown produce is less taxing on our planet as the food travels a shorter distance to the market or shop.  It is also important to be aware of what produce is in season.  A good guide is to look at the price per kilo.  Fruits and vegetables that are in season are usually cheaper and higher in nutrients than those out of season, which may have to be imported from overseas.

Also take your own reusable shopping bags, and reuse plastic vegetable bags instead of taking new ones each time. Although these suggestions seem simple, they add up in the long run to reduce your footprint on the planet.  Remember small changes equal big results. 

Here are some useful sites to get you started:

If you live in Australia:

  • You can search Market Fresh to find out what’s in season, as well as what isn’t!
  • Buy the Seasons app for your smarty pants phone. It has loads of information about what’s in season, the length of the growing season, and what’s available year round.
  • Search for a Food Co-op near you
  • If you live in Sydney, head to Alfalfa house and raid the bulk bins (BYO containers)
  • If you want to go out for a bite to eat, then try these sustainable restaurants: Dank St Depot in Waterloo or Billy Kwong in Surry Hills (a personal favourite of mine!)

If you live in the US:

  • then head to Eat Local, where you can find produce in season and farmers markets near your area.
  • Buy the Seasons app for your smarty pants phone. It has loads of information about what’s in season, the length of the growing season, and what’s available year round.
  • Search the Food Co-op Directory to find one near you.
  • Buy reusable lunch boxes, shopping bags, or water bottles online at reuseit.com
  • Search the American Community Garden Association for a garden near you, or check out some of their useful resources.

I hope you find the links useful and take some action, great or small, to make your life just a little greener! Have a great monday and a fabulous week.

-Sarah xo

What is your best tip for living a greener life?
What do you make at home that saves you money at the store?

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One step forward, two steps back

21 Jul

Sometimes despite our best intentions, we falter.  It starts with a small slip, something insignificant.  A ‘one off’ which really isn’t that big of a deal.  But then suddenly time ticks over and the trip ups start to accumulate.  And then suddenly you find yourself sliding down the mountain you fought so hard to climb up.

This is exactly what happened to me during the latter part of my semester this year.  The stress of studying, assessments, and exam preparation saw my weight take a landslide.  But no one really seemed to notice, so I just carried on as normal, telling myself that I would deal with it when exams were over and I had a break.

To be honest, I don’t weigh myself often at all, maybe once or twice a month.  I really don’t care to know that number.  I just try to tune in with how I’m feeling, how my clothes fit, and my energy levels as a guide.  By the end of the semester I felt lethargic, and weary, so I suspected my weight had taken a bit of a dip.  But I wasn’t prepared for the number that stared back at me when I hopped on the scale.

This is why I hate the scales. Seeing that number made me feel like a failure.  I felt so ashamed.  How could I be back here once again??? And so the negative thinking started…

I knew I needed to get back on track, but I just couldn’t find the energy to do so.  I slipped into what I call ‘autopilot’.  The solution was simple, but I just couldn’t seem to do it!

I didn’t dare talk about it either; instead I just blamed myself.

I think part of the problem with mental illness, whether it be depression, anxiety, mood disorders, obsessive compulsive behaviour, or an eating disorder, is the stigma attached to it.  Many of the sufferers feel like they can’t talk about what’s really affecting them because their friends, family, and society may not understand.  A lot of people just assume that those suffering choose to be a particular way, and that they should just snap out of it.  If only it were that simple.

So I’m breaking the mould and telling you that it’s ok to talk about it.  It doesn’t make you any less of a person.

Everybody has their demons.

I’m facing mine, and hope this encourages you to face yours too (whatever it might be).  I asked for help from my doctor, I talked to my friends, and I told my family exactly what I needed to get back on track.  Support is imperative.  Those who truly love you will be there for you!

The other important thing is to have a positive outlook.  Maintain optimism in the face of adversity.  Your mindset is the most powerful tool you have.

The thought manifests as the word;

The word manifests as the deed;

The deed develops into habit;

And habit hardens into character;

So watch the thought and its ways with care,

And let it spring from love

Born out of concern for all beings…

As the shadow follows the body,

As we think, so we become.

-Buddha, Dhammapada

Indian philosopher & religious leader (563 BC – 483 BC)

I’m writing this piece honestly, but I’m not searching for sympathy.  In fact the exact opposite! I know I’m strong enough to get through this, but others may be struggling and are too scared to pipe up.  So this is for them.  To say it’s ok to ask for help if you falter.  Break the stigma, hold your head high, and march towards success.

If I can do it, you can too.

If you or anyone you know is suffering from an eating disorder or other mental illness, please consider getting help from a professional.  Search for specialty services in your area, or talk to your doctor about treatment options.  

How do you stay positive in life?
Let’s share some inspirational quotes!

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Protein pancakes two ways: sweet or savoury

12 Jul

Hey guys,

How’s your week going? So I just got back from a lovely trip visiting my friends. It was so much fun seeing them again! But time flew by and before I knew it I had to board the plane and jet-set back home.

Usually when I’m away I try and keep up with posting and reading blogs, but this trip I barely opened my computer.  It was nice having a bit of a break from technology and just enjoying my time with friends.  I think it’s really important to just be where you are.  What I mean is that when you are with friend, relative, or your significant other, truly be there with them.  Don’t think about work, or tomorrow’s outing, or what’s on TV later.  Instead be present with that person, listen closely, and the moments you are spending together. It really makes life much more enjoyable!

Being on holiday also meant long leisurely breakfasts.  Like so many of you, I really really enjoy breakfast! So much so, that I often have it for dinner sometimes too.  I’ve recently been experimenting with my paleo protein pancake recipe, and have come up with two new mouth watering recipes that I’m sharing with you today.

Pumpkin Protein Pancakes

(Paleo, Gluten free, Dairy free, Grain free, Low-FODMAP)

Ingredients:

  • 1/3 cup cooked mashed pumpkin
  • 1 tbsp (20 grams) raw mixed nuts (almonds, walnuts & cashews), ground into flour
  • 1 scoop Sunwarrior vanilla protein powder (equivalent to 17g protein)
  • 1 tsp ground flaxseed
  • 1 whole egg + 2 egg whites
  • 1 tbsp unsweetened almond or coconut milk
  • 1/8 tsp baking powder
  • 1/4 tsp cinnamon or pumpkin pie spice
  • Dash of sea salt
  • Stevia or other sweetener, to taste (optional)
  • Coconut oil or organic butter
  • Mixed berry syrup: 1/2 cup frozen mixed berries microwaved for 2 – 3 mins
Method
  1. Combine all ingredients, except coconut oil in a blender.  Process until smooth.
  2. Place a non-stick skillet over medium heat and grease with coconut oil.
  3. Make several pancakes by pour 1/4 cup of batter into different sections of the pan. Cook until bubbles form on top, then carefully flip and cook for a further 2-3 mins.
  4. Transfer to a plate and cover with lid to keep warm
  5. Repeat with remaining batter.
  6. Serve pancakes with warm berry syrup.
Nutrition per serve (using 20g raw almonds, not including toppings): Calories: 325, Total fat: 16.8g, Total carbs: 15.5g, Fibre: 6.6g, Sugars: 3.5g, Protein: 35.8g
I’ve made these a few times and have had fun trying different toppings.  My favourite so far is blueberry syrup, cashew cream, and a drizzle of maple syrup.  These pancakes really satisfy on those mornings when I crave something slightly sweet, but also power me through until lunch from a hearty hit of protein.  And on the mornings I crave something savoury, I make these instead…

Savoury Sweet Potato Pancakes & Fried Egg

(Paleo, Gluten free, Dairy free, Grain free, Low-FODMAP)

Ingredients:
  • 1/2 medium zucchini, grated
  • 1/4 cup cooked mashed sweet potato (about 1 small potato)
  • 1 whole egg + 1 egg white
  • 1/2 tsp dried chives
  • Salt and pepper, to taste
  • Olive oil cooking spray
  • 1 whole egg, for frying

Method:

  1. Combine grated zucchini, sweet potato, whole egg, egg white, chives, salt and pepper in a small measuring jug. Whisk with a fork to combine.
  2. Place a non-stick skillet over medium heat and grease with olive oil spray.
  3. Make several pancakes by pour 1/4 cup of batter into different sections of the pan. Cook until edges are set, then carefully flip and cook for a further 1 – 2 mins.
  4. Transfer to a plate and cover with lid to keep warm.
  5. Repeat with remaining batter.
  6. To make fried egg: lightly grease pan again with cooking oil.  Carefully crack egg into a small ramekin.  When pan is hot, carefully pour egg into the pan.  Cook for several minutes, until the egg white becomes set, but yolk is still soft.
  7. Top pancakes with fried egg and serve.
Nutrition per serve: Calories: 220, Total fat: 10.1g, Total carbs: 14.8g, Fibre: 2.8g, Sugars: 6.1g, Protein: 18g

 

I absolutely adore these pancakes! The trick is to break the soft yolk and let it drizzle over the pancakes.  It really is the ultimate savoury syrup!  I love starting my day with protein and healthy fats as I find it keeps my blood sugar stable throughout the day.

Here’s to starting your day the right way

-Sarah xo

Do you prefer sweet or savoury breakfasts?
Any current food obsessions you would like to share (link welcome!)?

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More than the sum of my parts

16 Jun

“If you constantly live in a state of ‘if only…then’, you completely miss out on the joy of just being.”

Yesterday I stumbled across this quote and it really got me thinking about my past.  I used to be a very ‘grass is greener on the other side’ kind of gal. Never satisfied with where I was.  Always looking to improve myself in some capacity, believing I should be more independent, have a better job, or be fitter than a fiddle.  And while I couldn’t change some of my circumstances, there was one thing I could control: the way I looked.

If only I had straight hair…

If only I had a toned tummy…

If only

If only

If only

I was young, naive and insecure.  I truly believed that looking a certain way equated to happiness, and success.  I mean that is what the media wants us to believe right?!?! Otherwise there would be no need for make-up, or gym memberships, or the newest diet to get your bikini bod in no time.  Physical perfection becomes synonymous with happiness.  And we buy into it.

For me it meant wearing the right clothes, exercising like a fiend, and making sure my hair was just so.  From the outside it appeared that I had it going on, but on the inside I was far from happy.  I distinctly remember looking in the mirror one day and realising something that made me truly sad:  I defined myself by my looks, my physical fitness, and my diet.  But I didn’t know who I was anymore!  I think if my friends were to describe me back then it would probably be something along the lines of ‘Oh that’s Sarah, she works out a lot and eats boring food’.  After realising this I took a long hard look at the way I wanted my life to be and decided to make a change because

I am more than the sum of my parts.

I am smart, and caring, and loving.  I’d even like to think I’m funny at times too.  And surely that must count for something!  My pursuit of perfection had turned from healthy to obsession.  Untangling myself is taking time.  Letting go of bad habits and replacing them with more helpful ones won’t happen overnight.  But I am being patient, and it is paying off.

Today I am right where I need to be.  I do things for the right reasons.  I exercise to enjoy the feel good endorphins, I eat to enjoy different tastes and nourish my body, and I dress according to my personal style and flair.  But more importantly I smile!  Because I am more than the sum of my physical parts.  As I release myself from these internal struggles I start to see the world and life more clearly.  I believe we are all a ‘work in progress’, and life will continue to throw challenges our way.  However, I encourage you to embrace the struggles, as they are not a sign of weakness, but merely a way to test our will and prove our strength.

Being honest about where you are in life takes courage.  I am far from what I once was, but not yet what I am going to be.  And so I leave you with this quote to ponder…

Remember it’s never too late to change the road you’re on.

-Sarah xo

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Lemon Caper Snapper en papillote

12 Jun

I’m so glad many of you enjoyed yesterday’s post about the impact of mercury on your health.  As promised, today I’ll be sharing one of the two fish recipes I’ve recently made.  This snapper dish is a cinch to put together, has mimimal clean up, making it a perfect midweek meal.  The capers provide a nice salty burst, which offsets the flavours of mellow white wine and lemon.

Lemon Caper Snapper En Papillote

Prep Time: 5 mins

Cooking Time: 12 – 16 mins

Serves 4

Ingredients:

  • 4 Snapper fillets (about 600g)
  • 1 tbsp butter or olive oil
  • 4 tbsp white wine
  • 1 tbsp baby capers
  • Zest and juice of one lemon
  • 1/2 cup parsley, chopped
  • Salt and pepper, to taste

Method:

  1. Preheat oven to 200 degrees Celsius.
  2. Cut out 4 large pieces of tin foil or parchment paper.
  3. Place each fillet in the centre of parchment paper.
  4. Divide butter  (or olive oil), capers, white wine, lemon zest and juice evenly among the fillets.
  5. Season with salt and pepper, and top with parsley.
  6. Fold parchment tightly in a half moon shape, crimping the edges as you go.  You need to create a tight seal to steam the fish.  (You can also place each parchment inside tin foil and crimp the foil; it is sometimes easier to manage).
  7. Cook in pre-heated oven for 12 – 16 minutes, or until fish flakes easily.  Serve with extra lemon, steamed new potatoes and green beans for a complete meal.

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Motivational Monday: Change your Tuna

11 Jun

Hey all! I honestly can’t believe Monday has rolled around so fast! The last week of lectures just wrapped up and now it’s study time as exams start next week. Eeek! So as you can probably imagine I’m slightly stressed, definitely tired, but still very much pumped for today’s post :)

Today I wanted to talk tuna with all you, so I suggest we start at the very beginning…

If you are a fitness fanatic like me, canned tuna is probably in your repertoire of foods that you eat quite often.  It’s cheap, convenient, low in fat, and even comes in yummy flavours.  For a good year I’d say I had a can a day habit.  Whether it be on a salad at lunch, or with some crackers as a snack, tins of tuna always made a regular appearance on my plate.  And I thought nothing of it.  I was in the mindset of fish being a healthy addition to my diet, but I was unaware of the hidden dangers lurking in those tins – Mercury.

Mercury occurs naturally in the environment and tends to accumulate in the aquatic food chain, as methylmercury. This is because mercury from the ocean sediment is transformed into methylmercury by microorganisms.  The mercury is then absorbed by fish through their gills as they swim, and digestive tract as they eat.  So it’s not just Tuna that is affected! All fish will have some level of mercury in them, but the exact amount can vary between species and regions.  As a general rule of thumb, the bigger the fish, the more mercury it is likely to have.

But what does methylmercury actually do and why is it harmful to us?

When ingested, methylmercury is completely and readily absorbed in the gut.  From here it binds strongly to proteins, and amino acids, such as cysteine.  The body mistakes this methylmercury and cysteine complex to be the familiar essential amino acid, methionine.  Because of this, the molecule is freely transported across the body, and even goes through the blood-brain barrier, and can lead to damaging effects.  Mercury also takes a long time to break down in the body (it has a half life of about 50 days), so accumulation and toxicity is possible.

Symptoms of toxicity are often hard to differentiate from other disease states, but some signs include:

  • impairment of the peripheral vision;
  • disturbances in sensations (“pins and needles” feelings, usually in the hands, feet, and around the mouth);
  • lack of coordination of movements;
  • impairment of speech, hearing, and walking;
  • and muscle weakness
Ok so before you start freaking out and throwing all your cans of fish in my face, know this: You can still enjoy your favourite seafood fare in moderation!  A balanced diet with 2 – 3 serves of fish per week is considered a safe and beneficial intake, according to the Food Authority of NSW.  Furthermore, fish such as wild salmon or sardines, are packed with healthy omega-3 fats, iodine, and are a great protein source.
I have personally kicked my can a day habit of tuna and opt for fresh fish instead. Sure it takes a little extra time to prepare, but  it also means more variety in my diet and the fun of trying different recipes!  And for those days when I need a quick meal or snack, I now turn to canned sardines, which are perfect mixed in salad or mashed and spread onto gluten free toast.
If you are in need of some meal ideas, stayed tuned! This week I’ll be posting the recipes for my Lemon Caper Snapper en papillote and Crispy Seared Salmon with Dill.
And for those who are interested, here is a list of the mercury levels of different fish.
Here’s to a happy and healthy week ahead.
-Sarah xo
How often do you eat fish?
What is your favourite fish recipe?

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