Wellbeing Journal
RECIPES FOR THE WOMEN IN MY LIFE
Jacqueline Alwill is Jurlique’s Wellness Warrior! She is a qualified nutritionist and owner of one of the most in-demand Sydney nutritional practices, The Brown Paper Bag.When asked of the women of influence in my life both now and in the past, it goes without saying that it is family first. My mother (Elizabeth) and two sisters (Dini and Romy) have been an incredible force of love, wisdom, loyalty, friendship and honesty all throughout my life and I have these women to thank for where I stand today. We have a beautiful friendship and love between us and have shared a journey in motherhood too. I feel truly blessed they have guided me so much through this life and that we share so much, including the love of good nourishment.A recipe for my mum… LEMON AND POPPYSEED CAKEThis recipe carries so many beautiful memories of sitting in a little coffee shop with my mum, scooping the milk from her cappuccino and sharing a small slice of cake too. It’s an old favourite remade with ingredients to nourish… almond, coconut oil, lemon, honey and poppyseeds.LEMON POPPYSEED CAKE RECIPEServes 8GF : DF : SF : V 1/2 cup (125ml) coconut oil, melted 1/2 cup (125ml) maple syrup 4 eggs 1/2 cup lemon juice (approx 2 lemons) 3 tablespoons lemon zest 1 teaspoon baking powder 1/2 teaspoon bicarb soda 1 cup (100g) almond meal 1/2 cup (80g) gluten free flour 2 tablespoons milk (nut or dairy is fine) 1/2 cup (65g) black poppyseeds Frosting: 1 cup (250g) coconut or natural dairy yoghurt 1 tablespoon raw honey 1 teaspoon lemon zest To serve: finely sliced pieces of lemon rind and edible flowers (optional) Preheat oven to 180C, then grease and line a 20cm round diameter spring form cake tin. In a large mixing bowl, whisk together coconut oil, maple syrup and eggs. Add lemon juice and zest, bicarb and baking powder and whisk again. Fold through almond meal, flour, milk and poppyseeds. Pour into greased and lined cake tin and bake for 40 minutes. Rest in cake tin for 10 minutes then transfer to a wire rack to cool completely. To make the frosting, combine all ingredients in a small bowl and mix well. Once cake is cooled, slice through the middle and remove top layer. Spread half the frosting over the bottom layer, place top layer over and ice the top. Sprinkle with lemon rind and edible flowers and serve. A recipe for my sister Dini… TOFU BOWLOur family spent time living in Japan when I was young, and my sisters would come to visit from Australia frequently. From those years together we formed a love and connection with the Japanese culture but in particular for my sister Dini, the design and architecture was such an influence to her creative success to this day. A simple bowl of plant-based goodness including tofu, sesame, radish, carrot, avocado and ginger, brings those moments we shared in Japan to life all over again.TOFU BOWL RECIPEGF : DF : SF : V : VEGANServes 1 1 cup ice berg lettuce, shredded 1 carrot (125g), sliced in fine sticks 160g firm silken tofu, cut into 2 cm pieces 1 rainbow radish, finely sliced 1 spring onion, white part only, finely sliced 1/2 small avocado, diced 1 tablespoon pickled ginger 1 teaspoon sesame seeds 1/2 cup cooked teff/quinoa or brown rice 2 tablespoons kimchi (optional) Ponzu dressing: 1 teaspoon acv 2 tablespoons tamari 1 tablepsoon lemon juice 1 tsp konbu dashi granules 1 teaspoon maple syrup DIRECTIONS Place lettuce in a noodle bowl for one and top with carrot, tofu, rainbow radish, spring onion, avocado, ginger, sesame seeds, your choice of cooked grains and kimchi if desired. To make the ponzu dressing, whisk together all ingredients in a small bowl. Drizzle over the top of the tofu bowl and serve. A recipe for my sister Romy… ZUCCHINI PASTA VONGOLEOf all the people in my life, it is my sister Romy who has been in the kitchen with me most, cooking, talking, playing and enjoying heavenly food together. As sisters, together we share a wonderful passion for fusing health and life in all that we do. This absolutely sensational take on a traditional pasta vongole is a dish made to share with the wonderful people around you. And this encompasses what this gorgeous sister of mine and I do together, always.VONGOLE WITH ZUCCHINI NOODLES RECIPEGF: DF: SFServes 4 as a starter ¼ cup olive oil 4 garlic cloves, sliced 250g cherry tomatoes, halved 1 kg vongole, washed well and beards removed 1 small bunch parsley, leaves picked and stalks finely chopped 1 cup stock 4 (600g) zucchini, spiralised 1 teaspoon chilli flakes Sea salt Black pepper Heat a heavy based casserole dish over a high heat and add in the olive oil, parsley stalks and garlic. Season with salt and pepper and stir in the chilli flakes and cherry tomatoes. Stir everything around constantly and as the garlic starts to brown, add in the vongole and stock. Shake everything around and cover with the lid. In 3 – 4 minutes the vongole will begin to open. Continue shuffling around the dish until all the vongole have opened. Remove from the heat and toss through the zucchini noodles and parsley leaves. Remove any unopened vognole and discard. Serve immediately.
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FACE FACTS: YOUR COMPLETE GUIDE TO DRY SKIN
You know how you feel when your skin is healthy – beautiful, confident and happy. But what about when your skin is showing signs of distress?In this new series, ‘Face Facts’, we’ll cover your top skin concerns – like dry skin – by examining what they are, symptoms, causes and how to address them. Here, you’ll find the knowledge and tools you need to understand the forces impacting your skin, with a focus on reconnecting your body with your actions to address skin concerns in a holistic way.By nurturing your skin, you value and nurture yourself. Read on to learn how you can help your dry skin heal, to do just that.YOUR SKINYour skin protects your body from the world around you. It shields you from the elements, helps control body temperature and is responsible for your sense of touch.Skin is composed of two layers, the epidermis and dermis, and both have several layers of their own. The epidermis is your skin’s outermost layer and produces keratin, a protein that gives skin its protective nature (it also prevents moisture loss). The dermis is your skin’s underlying layer and produces collagen and elastin, proteins that give skin its strength and flexibility. The dermis is also where you’ll find the body’s oil and sweat glands, as well as hair follicles.Your skin is your body’s largest organ, so caring for your skin and paying attention to what it’s trying to tell you are essential for both your skin and your body’s health and wellbeing.WHAT IS DRY SKIN?Dry skin is moisture loss from your skin’s outermost layer, the epidermis.Epidermal skin cells have a 1-month cycle of birth, life, death and rebirth. The topmost layers of epidermal cells, the stratum corneum and stratum lucidum, are the skin’s barrier zone, containing dead cells that hold water and waxy fat until they are shed. When functioning properly, these cell layers form snug grids, creating a waterproof matrix that safeguards healthy underlying skin.When your skin is dry, however, these cells lose moisture and shape, so their ability to protect underlying skin is compromised, with water escaping through the surface. The result? Visibly dry, scaly or flaking skin that feels rough to the touch. On the face, this is most common along its periphery, like your cheeks, jawline and chin (the ‘U-zone’).Prolonged dehydration increases your likelihood of sensitivity and premature ageing, so recognising dry skin as your skin in distress is the first step on the path to better looking skin.HOW DO I KNOW IF I HAVE DRY SKIN?Signs of dry skin can include: Scaliness or flaking Roughness Tightness, especially after cleansing Ageing, especially fine lines around the eyes where skin is thinnest WHAT CAUSES DRY SKIN? AND WHAT CAN I DO ABOUT IT?ENVIRONMENTDry air can cause dry skin. Seasonal extremes like cold winters and hot summers alter humidity levels, lessening the amount of moisture in the air and on your skin – icy winds and burning sun can make things worse. Even climate control like heating and air conditioning can dehydrate skin.To avoid this, cover extremities with extra layers like scarves and gloves that create a barrier against the winter chill; in summer, make sure to wear a hat and sunscreen. Indoors, a humidifier can counteract the effects of internal heating and cooling systems dehydrating your skin.Wild RosesHowever, if your skin is already dry, you will need to add moisture back in. A rich cream with Rose extract will replenish susceptible areas like your face and hands, and contains powerful antioxidants to improve skin health and vibrancy. Drinking more than 2 litres of water daily will also keep your body hydrated during times when skin is more prone to dryness.AGEINGAgeing can cause dry skin as your body’s hormone levels alter. Over time, estrogen production wanes, reducing the amount of collagen and elastin in skin – the proteins that give your skin its structure and elasticity. Skin oil (sebum) production also diminishes. The body’s thyroid function and metabolism slow, and cell turnover occurs less frequently, leaving dead skin cells to build up for longer on the surface. When menopause occurs, these dry skin contributors reach peak intensity, resulting in dry, itchy, and sometimes, cracked skin requiring regular attention and care.In addition, sun damage caused by UV rays can cause dry skin, with photo-ageing giving skin a thick, leathery appearance.To combat age-related dry skin concerns, you need to prioritise pure, potent products that restore skin suppleness, plumpness and smoothness.At Jurlique, we’ve developed targeted pure and potent formulas to combine dry and age-related skin concerns. For visible signs of ageing, our Purely Age Defying Firming Face Oil smooths and evens the appearance of lines, tone, texture and wrinkles, and is best used overnight when skin restoration occurs. This moisturising oil contains ingredients like Safflower Oil to help re-forge the skin’s barrier function, as well as Avocado oil to moisturise more deeply.For mature skin with advanced signs of ageing, from deep lines and wrinkles to sagging and uneven texture, is the answer. This powerful anti-ageing serum helps skin feel retexturised and rejuvenated skin, with ingredients like Meadowfoam to deeply moisturise and soothe dry, itchy areas on the face, as well as Oat extract to form a protective film to protect against future dryness.DIETDrinking caffeine and alcohol dehydrates the body, with your skin directly seeing the effects. Recognising the impact of your lifestyle on your skin is pivotal to swapping these behaviours for new ones that will help your skin back to health.Limiting caffeine and alcohol intake goes a long way to reversing the effects of skin dryness. If you’re really going to miss your morning coffee or tea, there are always other options, such as matcha, a type of green tea that gives you all the benefits of caffeine, but without the jitteriness or afternoon crashes.TOPICAL ACNE PREPARATIONSSome acne preparations can cause dry skin as a treatment side effect. Alcohol-based products, often recommended for their anti-bacterial properties, can lead to skin dryness and peeling, even irritation.Switch to a blemish cream with less drying ingredients, and products containing Calendula extract to help soothe redness and rebalance sensitivity.SKIN TYPESome skin types are simply dryer than others thanks to our genetics. If this is you, then preventative action, as well as looking out for dry skin symptoms (like tightness after cleansing and scaliness or flaking), will help you manage dry skin.If you’ve only just begun to experience dry skin, our Hydration Starter Set has everything you need to replenish and protect: Rose Moisture Plus Moisturising Cleanser, Moisture Replenishing Day Cream, Skin Balancing Face Oil and Rosewater Balancing Mist. This set targets dehydration and prevents moisture loss and environmental aggressors, using Rose extract to achieve your skin’s perfect balance of water and oil for optimum hydration.Your skin is a barometer for what’s going on in your body, and your life. Treat it well, and you’ll enjoy a long, happy relationship together.SHOP THE STORYMoisture Replenishing Day CreamMoisture Replenishing Day CreamRose Hand CreamRose Hand CreamPurely Age Defying Firming Face OilPurely Age Defying Firming Face OilBlemish CreamBlemish Cream 15mlHydration Starter SetHydration Starter Set
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PRONE TO BLEMISHES?
Our top 7 skin care tips to help treat problem skinEveryone has experienced blemishes at least once in their lives. While some skin types are more prone to blemishes than others, we can all benefit from using the right products, and living in ways that support and nurture healthy skin.Read on for our top 7 skin care tips, so you can face the day with beauty and confidence.1. CLEANSERSDirt and oil are often behind blemishes. Cleansing correctly is the first step to treating problem skin. “If you don’t cleanse properly and regularly skin will start to look dull with an uneven texture and surface imperfections, blackheads will be more common and skin will lose its healthy glow,” says Jurlique Ultimate Beauty Expert Rebecca Nicholls.Use a cleanser that’s suited to your skin type, with ingredients like Calendula to help soothe inflamed skin. Gently apply with small circular motions, starting at your forehead before moving down your T-zone (your forehead, nose and chin). Wash with warm water and rinse with cool water, and don’t forget to cleanse morning and night, especially if you wear makeup.2. EXFOLIATORSExfoliators go one step further to clarifying your skin. Shedding dead skin cells helps unclog pores so younger, more radiant cells can shine through. However, if you have sensitive skin, it’s vital to choose a gentle exfoliator without abrasive scrubs or microbeads.Try a non-granular exfoliating gel to lift away dead cells without irritating your skin. Gently press the exfoliator to your face, without rubbing, then rinse with cool water. If your skin feels dry, moisturise with hydrating Rose extract.3. AVOID SUGARWhile it’s nice to treat yourself to the occasional sweet, sugar, carbohydrates and other high glycemic index (GI) foods it can harm your skin. High GI foods promote insulin spikes that increase oil production, which can block pores and feed bacteria, promoting breakouts.If you do find yourself craving sugar when emotional or stressed, try substituting chocolate for a walk to the local park. By distracting yourself when cravings arise, you can build new habits that focus on health and well being – as well as a chance to reconnect with nature.4. EXERCISEApart from relieving stress and cortisol levels, exercise assists blood flow to your skin. Boosting circulation helps carry oxygen and nutrients to cells, as well as move waste like free radicals away for disposal. Sweat can also help clear out pores – just make sure to follow any exercise with cleansing.Working out doesn’t have to include treadmills or weights, either. Simply taking time out for a walk each morning or evening will not only help your daily step count, but also offer you the time and space to disconnect from the pressures of life, and practice being more mindful.5. GET YOUR BEAUTY SLEEPYour body needs at least eight hours’ sleep each night to repair and rejuvenate. Lack of sleep can increase the amount of the stress hormone, cortisol, in the blood, which can promote blemishes through excess oil production.If you have trouble falling asleep, reset your sleep hygiene with a bedtime ritual. Avoid artificial-light screens like your mobile phone, as well as alcohol – try swapping for a chamomile tea instead. Then indulge in a warm bath with essential oils like Lavender to calm the senses and prime your body for rest.6. RELAXIf blemishes appear when you’re busy or stressed, taking steps to manage this will give your skin a much-needed chance to rejuvenate. Start the day with calming music and deep breathing, and avoid coffee – caffeine can worsen any anxiety, so try green tea instead. You can even meditate on your daily commute with a range of smartphone apps.For an indulgent moment of calm during the day, a spritz of our Rosewater Balancing Mist is a lovely way to refresh both skin and mind. 7. BLEMISH CREAMSFinally, a blemish cream with tinted concealer will help restore your skin –and confidence. Simply wash your hands, apply with your fingertip (or a concealer brush) and blend.
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7 WAYS TO MAKE EVERY DAY EARTH DAY
Caring for our Earth has always been at the heart of what we do at Jurlique – from working with the cycles of nature at our biodynamic* farm to our annual tree-planting initiative.That’s why we believe our Earth deserves more than just a day of our time.It’s a time to reconnect with nature and reflect on how each of us can make a difference.Here are 7 ways you can join us in making every hour Earth Day.1. START A VEGETABLE GARDENPeople throw away up to 20% of the food they buy each year. That’s one out of every five bags of groceries. Buying products in season, composting and growing your own vegetables are simple ways to lessen food wastage and cherish nature’s resources.Starting a vegetable garden doesn’t just minimise waste; it’s a lovely opportunity to reconnect with nature from the comfort of your own backyard. Whether it’s cooking or compost, you’ll be surprised by what you can do when you start thinking in terms of whole foods – like using fruit and vegetable scraps for juicing or smoothies.At Jurlique, we apply this philosophy with our Bio-Intrinsic™ method, using every part of our natural ingredients grown on the Jurlique farm so nothing is wasted. From distillation to percolation, ashing and reunification, our holistic process creates the purest, most potent natural skin care products, and without harming our Earth.2. SUPPORT SUSTAINABLE PACKAGINGWhere you can, look beyond the price tag when shopping to consider the environmental cost of packaging. Did you know half of the world’s plastic goes into products that are only used once?In 2014 and 2015, we received the ‘Highest Performer Award’ from the Australian Packing Covenant for our commitment to packaging sustainability. Show yours by using eco-friendly coffee cups, shopping bags and water bottles to do your part and help support local sustainability initiatives.3. RECONNECT WITH NATUREIt’s easy to feel disconnected from our Earth when we spend so much time engrossed in our phones, our tablets and our computers. They’re now a part of modern life.Going for a walk, feeling the sunshine (or raindrops) on your skin, smelling the flowers, sitting still, and soaking up the revitalising energy of being outdoors – it’s the little things that help you reconnect with nature.4. REUSE AND RECYCLERecycling is one of the simplest things you can do to help our Earth, particularly when it comes to skin care.Try swapping your cotton pads for washable gauze or muslin cloth when removing makeup at the end of each day to reduce bathroom waste.5. CARPOOLSharing a ride with colleagues makes your daily commute more social and environmentally responsible. Our Environmental Officer, Yoshie, is a big believer in carpooling, and knows just how much of a difference it can make to pollution and carbon emissions.6. PLANT A TREENot only is joining a local tree-planting group a fun way to give back, but it’s also perfect for getting the kids outdoors. Our annual Tree Planting Day in the Adelaide Hills is always a company favourite, and as of today we’ve planted more than 10,000 trees native to South Australia.7. BUY SUSTAINABLE PRODUCTSSupporting environmentally-friendly businesses makes a world of difference.At Jurlique, one of the things we pride ourselves on is our biodynamic* farming certification. Our farmers use techniques like crop rotation, resting areas and companion farming to ensure our herbs are grown without the need for pesticides.Not only does this mean our extracts are nurtured from ‘Seed to Skin’, but this also results in the purest and most potent natural skin care, just for you. That’s the Jurlique difference.*Certified biodynamic by the National Association for Sustainable Agriculture, Australia. Jurlique’s products and farm are not certified or affiliated with Demeter® USA or Demeter International.
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WOMEN WHO INSPIRE: ULRIKE KLEIN – JURLIQUE CO-FOUNDER
We’re bringing you the story of a woman who inspired this brand and continues to inspire the employees at Jurlique today.Ulrike Klein was born in 1943 in a little village in the Harz mountains, a picturesque and historically rich part of Germany.Growing up in such a beautiful part of the world inspired Ulrike’s love of nature from an early age, while her family’s heritage of gardening and horticulture saw her develop an in-depth understanding of plants and herbs. These childhood experiences were to have a profound impact on Ulrike’s life.In the 1960s, Ulrike’s passion for nature led her to study horticulture and education at university. She taught for five years before marrying Juergen Klein in 1972.Together, she and Juergen founded a company, where they researched and extracted plant essences for use in food, cosmetics and paint. They created their first aromatherapy products long before aromatherapy became fashionable. And their vision – to produce a healing, plant-based skin care range using 100% pure ingredients – began to crystallise.In 1983, Ulrike and Juergen’s search for the perfect place to realise this vision led them and their four young children to the Adelaide Hills in South Australia. Two years later, they founded Jurlique.Over the next decade, Jurlique grew from these humble beginnings into a company that employed over 200 people across Australia, ran over 30 retail outlets, and exported to 18 countries.As Jurlique continued to grow, Ulrike became increasingly focus on conducting the company’s seminars, workshops and herb farm tours. In doing so, she inspired woman of all ages to understand that health and beauty comes from within when we radiate the beauty and inner freedom we have when we live in harmony with ourselves. Today, Ulrike divides her time between Adelaide and Eckernförde in Northern Germany, and remains passionate about Jurlique. She describes the company’s continuing success as “like seeing a child growing up and being successful – it fills me with pride. As long as I live, Jurlique will be part of my life.”Who inspires you? Head to Facebook to tell us…We are proud to celebrate International Women’s Day. To mark women’s effort to achieve equality throughout the world. We will donate to ‘Dress for Success’ a registered charity which supports disadvantaged women returning to the workplace. To make a personal donation visit –www.dressforsuccess.org
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CREATED TO NURTURE THOSE WHO NURTURE OUR EARTH
Our Rose Hand Cream has been a worldwide bestseller ever since we launched it in 1993. We spoke to our co-founder, Ulrike Klein, to find out what inspired her to create our iconic hand cream.“I did so much gardening that the Rose Hand Cream came out of necessity,” Ulrike told us.A passionate botanist, our co-founder Ulrike used to spend much of her time tending to the herbs and flowers at our Jurlique Farm. After many long hours of working the soil, she found her hands were often dry and in need of extra care.So she decided to develop a hand cream that would give her hands the deep hydration and protection they needed.“Before I went out to the garden I would put on my Rose Hand Cream,” Ulrike said. “It absorbed totally into my hands and really protected them. And I would use it afterwards as well.”The decision to make Roses the star ingredient of our new hand cream was no accident, Ulrike explained. “I grew up with Roses, so I’ve always had that connection to them,” Ulrike said. “And Roses are the queen of plants when it comes to skin care. They have a lot of soothing and softening qualities that really enhance the skin.”“And there is something in the scent of Roses that is very soothing on an emotional level. Roses connect you to nature, to beauty within; to that place we all want to be part of. And I’ve had so many people tell me ‘It’s the greatest hand cream in the world!’.”It seems many people still share that view, as Rose Hand Cream is one of our top-selling skin care products worldwide. And it still features the same heavenly Rose fragrance Ulrike helped develop more than 20 years ago, as well as an exclusive biodynamic† blend of potent farm botanicals that celebrate her love for nature.Since launching our Iconic Rose hand cream, we’ve add three further variants, Lavender, Jasmine and Citrus that have also proved to be firm customer favourites.We have recently transitioned our iconic hand creams to new recyclable packaging. Each one of our four signature hand creams still encompasses our original formula and contains a rich blend of potent herbs, all of which are grown and extracted at our Jurlique farm, in the Adelaide Hills.Ulrike KleinWhat ingredients make these hand creams our customers favourites? Our Jurlique Farm Biodynamic Blend containing:Calendula: Great for soothing redness, calming dry, irritated or chapped skin.Daisy: Refreshes, calms and rebalances oiliness.Chamomile: Rebalances dryness in the skin, calms irritations, rednessMarshmallow: Humectant that helps to hold in moisture into the skin, to intensively hydrateRosa Gallica : Softens balances and restores the skin.Sweet Violet: Excellent for rebalancing delicate and dry skin.Viola tricolour (Pansy): Good for soothing dry skin conditions.Echinacea: Soothes dry skin conditions, rebalances.Marshmallow Root Extract: Humectant that helps to hold in moisture in the skin. Contains a high level of mucilage polysaccharides which is one of the reasons why it was chosen, thus providing a good humectant effect.Discover our iconic hand creamsJurlique hand creams
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THE HANDS BEHIND YOUR SKIN CARE
Hands are at the very heart of JurliqueDiscover the hands behind Jurlique…Fay Paillot, Jurlique Farm Assistant Former pro-beach volleyballer.Fay first learned about biodynamic farming when she was living and working in France. It inspired her passion for this natural way of farming, so when she returned home to the Adelaide Hills, she was delighted to find the Jurlique Farm. And she’s been caring for our herbs and plants here since 2014. “I used to think I was a good gardener until I came to Jurlique. Then I learned so much more! Now I grow my plants at home biodynamically and I can see the difference in their quality. The veggies are bigger, and they taste so much better.”Kate Neilson, Jurlique Farm AssistantA self-confessed country girl at heart, Kate has been part of our Jurlique Farm family since 2014. She works across all aspects of caring for our plants and herbs, and she’s passionate about biodynamics and its focus on natural farming methods. “The previous farms I worked on were conventional, so there were chemicals everywhere. I was diagnosed with asthma at one stage. But I don’t have asthma anymore, because I’m not exposed to pesticides. And everything at the Jurlique Farm is a lot healthier – especially the soil.”
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JURLIQUE WELLNESS RECIPES
RAW CHOCOLATE AND AVOCADO TARTServes 12Base: 1 cups almonds 1 cups pecans 1/4 cup rice malt syrup 1/4 cup coconut oil pinch celtic sea salt Filling: 2 cups avocado flesh 1/2 cup cacao powder 5 tablespoons rice malt syrup 1/4 teaspoon cinnamon pinch sea salt Top:Cacao nibsFor the base:Combine all ingredients for base in a food processor and blitz to combine.Spread evenly into a 20cm round spring form cake tin lined with baking paper then place in freezer to set for 30minutes.To make the filling:Combine all ingredients in food processor and blitz until very smooth.Spoon filling into the tart case, smooth over the top, and garnish with berries, cacao or cacao nibs.Store in fridge until serving.RAW CITRUS BLISS BALLSMakes 12 1/2 cup cashews 1/2 cup almonds 1/2 cup macadamia nuts 1/2 cup shredded coconut 2 tbsp raw honey 4 tablespoons lemon juice 2 teaspoon finely grated lemon rind 4 tablespoons orange juice 1 teaspoon orange rind desiccated coconut for rolling To create:Place cashews, almond, macadamia nuts and coconut in food processor and blitz until a fine crumb forms. Add remaining ingredients to processor and blitz again until a lovely raw dough is created. Remove from food processor and using a tablespoon, measure into balls. Roll in desiccated coconut and refrigerate.Store in the fridge up to 2 weeks or freeze up to 1 month.RAW CHOCOLATE WITH MINT AND COCONUT BARKMakes 1 block of chocolate 20x20cm 2/3 cup coconut oil ¾ cup cacao 2 tablespoons pure maple syrup 1/4 cup mint leaves, shredded or left whole pinch sea salt 1/4 cup Coconut flakes To create:Line a 20x20cm cake tin or loaf tin with greaseproof paper. Place coconut oil in a small saucepan over low heat on the stove and melt. Whisk in raw cacao, sea salt and maple syrup. Pour into lined tin and sprinkle coconut and mint leaves. Place in freezer to set for 1 hour.NOURISH BOWLServes 1 1 cup baby spinach 1 cup blanched kale leaves, 1/2 cup zucchini noodles or grated 1/2 cup carrot noodles or grated 1 small beetroot, roasted and sliced 1/2 cup turmeric quinoa 1/4 cup alfalfa 1/2 cup cherry tomatoes, halved 1 red radish, finely sliced 1/4 pink grapefruit 1/2 small avocado, finely sliced 2 tablespoons sauerkraut 1 teaspoon pepitas 1/2 teaspoon sesame seed few sprigs dill Cold pressed olive oil and balsamic vinegar Sea salt and black pepper To create:Place spinach leaves and kale leaves in the base of bowl or plate.Top with zucchini and carrot noodles, beetroot, turmeric quinoa, alfalfa, cherry tomatoes, radish, grapefruit. Arrange avocado over the top of the vegetables, followed by sauerkraut, peptias and sesame seeds and dill. Drizzle with olive oil and vinegar, season with salt and pepper and serve.ORANGE AND ALMOND CARROT CAKEGF : DF : SF : V 2 (340g) organic oranges 1 2/3 cups (200g) coconut sugar 6 eggs 1 carrot, peeled and finely grated 2 1/4 cups (250g) almond meal 1 teaspoon baking powder Icing: 1 cup greek or vanilla yoghurt 1 orange, peeled and segmented 1/2 cup pomegranate arils 1/4 cup calendula petals To create:Bring a large pot of water to the boil. Wash oranges and cook in boiling water for 2 hours. Drain and cool then puree. Preheat oven to 160C, grease and line a 20cm spring form cake tin with greaseproof paper. Beat the eggs and sugar until light in colour then stir in orange puree, carrot, almond meal and baking powder.Pour into the cake tin and bake in the bottom of the oven for 1-1 ¼ hours, until top is golden. Allow to cool in the tin for 30 minutes then remove from tin.Top with yoghurt, orange segments, pomegranate arils and calendula petals and serve.ROSEHIP TEA BIRCHERServes 2 2 cups rolled oats 1/2 cup shredded, unsweetened coconut 1 tablespoon honey 2 cups strongly brewed rosehip tea 1 cup mixed berries, plus extra for serving 1/2 cup coconut, full fat natural or greek yoghurt To create:Combine oats, coconut, honey and rosehip tea in a bowl and stir to combine.Lightly fold through berries, cover and place in fridge overnight.In the morning, top with yoghurt, additional berries if desired and serve.Rosehip Bircher
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EAT CLEAN
Whole foods for energy and beauty There are a lot of words that buzz around diet, food and healthy eating at present…gluten free, wholefoods, sugar free, paleo, vegan, pescetarian, the list goes on. Admittedly, when you are looking at reshaping your health, sometimes it can be hard to decide what direction is the ‘right’ one to take.With that in mind, remember, you must always do what is best suited to you. What a friend, partner, sister or colleague might be practicing in their diet and lifestyle may not suit your individual needs. Keep in mind that you are unique and must respond to your body accordingly.So you may be sitting here and thinking, well what next? Well, broadly speaking it is simply moving back to basics in food and learning how to keep it clean, natural and wholesome. The more you scratch things back the better you feel. From there you tweak to make it right for you.Eating ‘clean’ means you enrich your life with beautiful nourishing whole foods, with the aim to eliminate those foods that are processed, refined, high in sugar, sodium, preservatives and additives. In another column I speak of how to build a wholefoods pantry and lay the foundations for health with your food. About clearing out some of the clutter in your diet and lifestyle so you have room for the new.Let’s take an average day on a plate and transform it a little so you can see the difference. This is often the type of eating I might see when I ask clients to describe their diet for me. Below you’ll see some examples of what is happening and then I’ll provide some nourishing alternatives.BREAKFASTThe Norm:Instant coffee with skim and a sugar, glass of juice, bowl of commercial cereal with skim milk and banana or piece of toast with butter and jam/honey.The Nourishing:Warm cup of water with a squeeze of lemon (to start), cup of green or regular tea (no sugar), bowl of whole oats as a bircher or porridge with fresh berries/grated apple/banana or piece of toast with avocado and lemon/boiled egg/tomato, herbs and tahiniMID MORNINGThe Norm:Coffee with a sugar, packaged biscuit, muesli bar or piece of banana breadThe Nourishing:Coffee no sugar or better yet herbal tea, small handful of raw almonds or a Citrus Bliss Ball you’ve brought from homeLUNCHThe Norm:Chicken wrap, store purchased or a sandwich with deli meats and vegetables or nothing at allThe Nourishing:A bowl made to nourish including quinoa, avocado, tomatoes, carrot, sauerkraut, zucchini, seeds, kale, spinach, capsicum, poached chicken/fish/boiled egg/legumes (lentils, chickpeas, beans) and a drizzle of olive oil and lemon juiceMID AFTERNOONThe Norm:Chocolate bar, sometimes a coffee or soft drinkThe Nourishing:Apple with some almond butter and a sprinkle of cinnamon or vege sticks with hummusDINNERThe Norm:Stir fry, grilled steak, bbq chicken with vegetables/salad or take awayThe Nourishing:Stir fry, steak or chicken above are good, adding grilled fish (salmon/trout) or some purely meat free meals are wonderful to include in the repertoireDESSERTThe Norm:Ice cream or milk chocolateThe Nourishing:Piece of raw choc mint barkCan you spot the difference? There’s nothing overly complex about The Nourishing, simply you’ve scratched away the elements that don’t fuel your body in the way it yearns to be, you’re giving it the pure unadulterated nutrition it loves for good energy and glowing skin. There’s alternatives in there that are quicker and easier than the norm and will nourish you so well that you’ll crave more of it.Fun isn’t it? That is precisely what good health can do for you. It can enrich your life and make it even more fun because you have the energy to bound through it. Ready to make some changes just for you?
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