Category Archives: Drinks

Carrot, Ginger and Orange Juice

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Both my kids are snotty. It’s that horrible fine (blurry) line between sending them to school with a bit of snot and the occasional cough (and pleading ignorance – come on parents, you all know what I’m talking about) and keeping them home (read: ex-haus-ting) and rearranging my work schedule.  Arghhhh…

I’m not a regular pill popper when it comes to my kids, but I’m also not Georg Von Trapp and do offer them meds should they need them. But my first port of call is always going natural. So yesterday we had a juice-making-marathon making carrot, ginger and orange juice. It is very cute when I add too much ginger and my 2 year old calls it ‘th-py-thy’ (spicy).

Recipe: Not a tough one guys – carrots, ginger and orange (skin peeled off!).

orange, ginger and carrot juice 2

Yesterday I also added some left over papaya and a tiny knob of pineapple (it was about to be tossed – one the best thing about a juicer is that you can use almost-off stuff and not be grossed out). If you need to sweeten it (reduce the th-py-thy-ness), apples can be added, and I had some half cut lemons that I tossed in too. I poured it in a mason jar and kept it in the fridge and the whole family had a health boost.

Take those remains and toss them in your compost or use them to make bokashi bran.

I also popped some of the juice into my Zoku-maker and made ‘ice creams’ for the kids. What a win. They are such innocent little beings, and so stoked to have ice creams as part of their dinner. Shame.

Keep warm, healthy and safe this winter.

Picture credit: www.createnourishlove.com

 

3 Ingredient Iced Tea

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Ice tea

Ohhhhhhhhhhhhhh man, has it been hot. That’s not even a question. It’s a statement.

While staying away from the alcohol on my January Paleo eating, my options of super refreshing drinks have been limited to the following:

  • ice cold water
  • soda water and lemon
  • kombucha

But what about when your kombucha is finished and you’re patiently waiting for the next couple bottles to brew? Ping! Iced Tea. Duh.

My mom reminded me of her really simple Rooibos homemade iced tea recipe, which is less of a recipe and more of a throw-this-together drink. So we made some and it was DELICIOUS (and really easy to make and really healthy).

3 ingredient Iced Tea, made from rooibos tea, lemon wedges and mint leaves. If you really need it a touch sweeter you could add some xylitol or erythritol (and if you don’t have either then yes, you can add in a litttttle sugar if you so wish).

Pop it in the fridge, add some ice blocks and drink away.

Picture credit: www.huffingtonpost.com

Green ‘GET ME BACK TO HEALTH’ Kale Smoothie

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I’m stiiiiiill sick. Argh man, it’s been too long and I’m just not on top of it. So, after devouring half a slab of chocolate earlier in despair, I decided I needed to up my attitude and EAT my way back to health… (because who doesn’t love eating). Starting with greens.

So I dashed off to the shops and stocked up on EVERY fruit and veg known to mankind (okay, you know I’m exaggerating), but I loaded up (including a 5kg pocket of oranges) and came home ready to propel this bod back to health.

Since my kids love making smoothies/juicing, it’s a family affair. No extra energy needed (of which I currently have a limited supply).

Green ‘GET ME BACK TO HEALTH’ Kale Smoothie:

– 5 leaves of kale (de-stemmed)
– 2 apples (chopped)
– 1 small pineapple (chopped)
– 2 oranges (de-skinned. Bring on the Vit C)
– half a cucumber (peeled)
– cup of water (to get that blending going)
– half a tray of ice cubes (for the chilled effect)

Blend. Drink. Feel good.

Step 1 to health, done.

The Yummiest Paleo Recipes EVER

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We have only one more day to go friends, and so I’ve rounded up my favorite Paleo recipes of all time. I find myself coming back to these again and again, even when intentionally eating Paleo is far from my mind…

Most of these recipes can be found on my Paleo Board on Pinterest. Pinterest is an amazing resource for Paleo recipes and inspiration. Included in this blog post are just a handful of the gazillions of recipes that are all amazingly delicious and easily found online. So make friends with Google and enter a world of deliciousness. I’m currently also re-reading Pete Evans‘ book Family Food.

Please try to make as MUCH of this as you can at home. Homemade is BEST. Cooking, baking and almond milk making gets your creative food juices going and is so healthy for the soul.

Michael Pollan says something along the lines of, ‘take as much time to prepare your food, as you do to eat it’. I like that quote. And I think he’s right.

RECIPES:

BREAKFAST: (I usually have fruit and nuts on weekdays and save the bacon and eggy kinda brekkie for the weekend).

– My all time fave is Paleo Granola. Basically 1 cup of each of the following: almonds, cashews, walnuts, pumpkin seeds, and coconut flakes. You can throw some linseed and sesame seed in if you like (maybe half a cup of each). Mix all the nuts/seeds in a large bowl (except coconut flakes) and mix in about 1/4 cup melted coconut oil. If you want, you can squeeze in the juice of an orange for a touch of sweetness. Spread it out over a baking dish (or two) and bake at a low temp (110 degrees) for about an hour, mixing once in-between. Toast the coconut flakes separately as they burn quickly! Add the coconut flakes to the rest of the granola and store in airtight container.

This is best served over cut up fruit (apples, oranges, pears, strawberries etc). Since this is oat-free and nut HEAVY, you really only need a couple tablespoons of granola over your fruit. This amount of nuts might seem expensive initially but it will last you a fair while since you don’t need that much – not nearly the amount you would usually use when eating granola (museli). Also, if you find the nuts too big, you can chop them roughly in the very beginning. 

– Classic bacon and eggs, with balsamic grilled cherry tomatoes, garlic fried mushrooms, creamy avo and sweet potato hash. YUM.

sweet pot hash

– Spinach Beef Frittata. (I sometimes make these in cupcake pans so you have portion sizes that are just right!) Make up your own combinations too.

SNACKS:

– Banana chips (homemade)
– Apple chips with cinnamon (homemade)
– Cherry tomatoes
– Cut up apple and almond butter
– Beet dip and cucumber and carrot sticks
– Boiled eggs with paleo mayo
– Yam fries and aioli (paleo mayo, garlic and lemon juice)
– Kale chips. I know it is not everyone’s cup of tea but I love them.
– Spice-free biltong
– aaaaaaaaaaaand… Lara Balls (throw 1 cup almonds, 1 cup pitted dates, 3 tablespoons melted coconut oil into a food processor and blend to smitherines. Grab handfulls and squish into balls. Keep them in the fridge and nibble as you need. You can add a tablespoon or so of organic cacao powder or ground coffee beans if you’re wanting to add extra flavour). Lara Balls were essential in both my previous Whole30’s.

sweet pot friesbeet humus

LUNCHES & DINNERS (I find these quite interchangeable):

Your alternatives to a carby base: cauliflower rice, sweet pot/ yam hash or mash, zucchini ribbons and broccoli and cauliflower florets. You can also make spaghetti squash – but I can’t find spaghetti squash in South Africa. Hmmph.

You absolutely have to make cauliflower rice and sweet potato hash/mash as your hearty meal bases (where you would have used noodles/rice/bread etc.) Omit the lime and coriander from the cauliflower rice recipe if you don’t like those flavours – but I find them super scrumptious. Also, zucchini ribbons (peeling a zucchini like you would a carrot) and broccoli florets or roasted cauliflower are very versatile as bases for a spaghetti type mince or juicy vegetable something-or-other.

cauliflower rice

Soups: (while you’re at it – make double and freeze extra portions so you have spare for the following week, or for an unpredictably busy day). 

– I cannot get enough of this Roasted Butternut Soup. I can now make it with my eyes closed.
– Curried Cauliflower Soup (I buy cauliflower like its nobody’s business).
– Sweet Potato and Bacon Soup (with Ras el Hanout – take the time to make this – it’s easy and so worth it).
– Basil and Tomato Soup (with basil from your garden, obviously).

roasted butternut soup

Salads: (Rule of thumb for salads in general: include 1 green, 1 fruit or vegetable and 1 nut. Usually I would say add 1 cheese, but not while on Whole30).

– Chicken, Avo, Mango, Cilantro, Lime, Mint, & Toasted Cashew Salad. Oh my wooord – one of my all time best.
– Bacon, Lime and Sweet Pot Salad
– Grilled Chicken Citrus Salad

mango salad

Meaty Options:

– My BEST EVERRRR: Chipotle Chicken Sweet Pot Skins. Your friends will love you forever. Leave off the cheese. It’s a touch high maintenance, but so, so worth it.

chip chicken skins

– 2nd BEST: Homemade Burgers in Lettuce Wraps. Make it up as you wish. Add whatever tickles your fancy – but keep it dairy free. The crispy lettuce crunch with the warm homemade patty with juicy tomatoes and creamy avo. Stop it. It is so good.

fish tacos

Patty: Throw together minced beef, diced onion, salt, pepper, one egg, a handful of almond flour (leftover from your almond milk), coconut aminos (optional), herbs from the garden, balsamic vinegar, and crushed garlic. Shape into patties, pop in fridge for a while to let the flavours set in and fry in EVOO/Coconut oil on stove. Make extras as snacks. 

– 3rd BEST:  Fish Tacos. I have now started ordering fish tacos in (reputable seafood) restaurants I love them so so much. I adapt this recipe. I leave out the sugar, dairy and carb component and replace it with homemade paleo mayo and crispy lettuce as the wrap. Make this with a mango salsa. A taste sensation.

paleo mayo

Fish & Chips: If you don’t feel like making tacos you can just cook the fish and serve it with yam fries. Yum.

– 4th BEST: Moroccan Meatballs. Yum. Over and Over (on cauli rice). This is another recipe I have continued to make again and again long after our Whole30’s ended.

moroccan meatballs

– 5th BEST: Warm Veggie Salad. The hub is not a huge fan of this one, but I love it. I adapt this recipe (swap the potato for sweet potato or yam). I serve it on baby spinach and mix a couple more flavours into the sauce such as red wine vinegar, balsamic vinegar, salt, pepper and chilli flakes.

When you’re lost for ideas, a frittata is always a safe bet (with whatever you have left in your pantry). Also, how about a delicious roast chicken with roasted veggies? So easy. Use the chicken carcass to make homemade chicken stock (in your Wonderbag) for your soups. So versatile huh?

roast chicken

BEVERAGES: 

– Water, drink it with lemon, or not. Just drink LOTS of it.
– Coffee and Tea with Almond Milk or Coconut Milk. These milks are SO easy to make and have no hidden sugars, preservatives etc. unlike store bought. Also roast the left over coconut and almond flours. They’ll come in handy.
– Soda Water with Lemon (my evening drink of choice)
– Naturally Flavoured Water
– Smoothies (so easy to make)
– Juices in your juicer – such as my fave: Beet, Apple & Ginger
– I’m allowing Kombucha since there is no hard and fast rule if it is allowed. I love it for its probiotic and gut health benefits and so feel it’s a great addition. It’s also a good thing to drink when you feel like a glass of wine.

Beet juice

NEW RECIPES I can’t wait to try:

– Healthy Taco Salad in a mason jar with this deeeelicious salsa.
– Roasted Sweet Pot Salad
– Thai Coconut Soup (I love Thai flavours, and ginger is so good for you)
– Coconut Crusted Chicken Patties (how have we not had these before?)

salsa

Pheeeeeeeeeeeeeeeewwwww. That’s a lot of info to take in. I did so much research on my first Whole30, I put this PDF together with a shopping list, meal plan for my 4 weeks and it really helped me when I was feeling inspiration-less. Print it out and pin it up in your kitchen for when you’re needing ideas: Whole 30 – Schedule (Week 1,2,3,4).

Now it’s your turn! Please share your winning recipes, and your total failures (so we know to, errrmmm, give them a skip). Be inspired to do your own research and create your own meals.

Good luck and enjoy!!

xxx

ww.thesweetlight.com

Lemon Water – a must drink each morning…

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Thanks to Organic Health and Healthy Food House, we have 16 pretty awesome reasons to drink lemon water first thing in the morning. So, no more excuses.

Also – for those of you joining us on Paleo With Me August, this will be a good replacement for your morning coffee (if you can’t drink coffee without milk).

Here they are!

16 Ways in Which Lemon Water Helps Your Health

Lemon Water - the sweet light

1. Weight loss

Lemon water will help you maintain a healthy weight and regulate your blood sugar. The pectin contained in lemon water can also fight off those cravings, thus will make you eat less throughout the day.

2. Immune System

Lemon water also supports our lymphatic system as well, which works in conjunction with our immune system.

 3. Flu and Cold

Lemon enhances the immune system and has many antiviral and antibacterial effects, since it is rich in vitamin C, which makes it a superb remedy for colds and flu.

4. Acne

The consumption of lemon water in the morning will help to metabolize the acidic temperature of your body, and thus it will prevent those annoying breakouts.

5. Constipation

Drinking lemon water can prevent and get rid of constipation, for it promotes regular bowel movements. Undoubtedly, lemon water is great for your digestive health.

6. Kidney Stones

People often forget this benefit of lemon use. Lemons contain potassium which increases citrates in your urine, and in that way, it prevents the forming of oxalate, and flushes out kidney stones.

7. Gall Bladder

You can significantly reduce the pain due to gall bladder stones by drinking lemon water while you eat.

8. Gastroesophageal Reflux Disease (GERD)

TUMS can be substituted with lemon water.

9. Colitis

Lemon water can help to balance your pH levels, and Colitis is an imbalance of the acid/alkaline levels within the body.

10. Fibromyalgia

People dealing with exhaustion from fibromyalgia can drink lemon water in combination with yoga stretches in order to feel some improvement.

11. Joint Pain and Swelling

Lemon water helps to reduce the amounts of uric acid amounts in our joints, thus reducing inflammation. It is extremely beneficial for people with arthritis, since it reduces the pain.

12. Inflammation

Acidity is the leading cause of inflammation in tissues. Lemons possess anti-inflammatory properties so they neutralize acidity.

13. Finger Nail Health

Lemon water increases the hardness of one’s nails as well as clearing up those white spots that appear on them from time to time.

 14. Muscle Soreness

Drinking lemon water can reduce the pain in sore muscles substantially. So, after hard workout, do not forget to consume it.

15. Alcohol Cravings

Kick that alcohol craving by drinking lemon water at parties.

16. Food-Borne Illnesses

Drinking lemon water can help you to avoid any sort of food poisoning.

Beautiful images by The Sweet Light 

Healthy Hot Chocolate

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It’s winter. Full and proper. And winter is synonymous with rain, indoor fires, wellies by day, slippers by night, thick chunky soup with toasted ciabatta, down duvets and hot chocolate and marshmallows.

I love a spoil (such as hot choc) but can’t get over the sugar laden, fake milk powdery, chemical-and-preservative-filled-nonsense-hot-choc. Don’t get me wrong, it’s not that it isn’t delicious (it certainly is) but it’s not at all healthy. And since you can’t NOT have hot choc in winter – I made it my mission to find a healthier alternative.

I’m happy to report, I found 3 very good options (ranging in simplicity and preference):

1. The Red Basket Food Company’s Warm/Cold Chocolate:

This is simple: its a pre-made hot (or cold) choc powder ready to mix with warm or cold milk/water and voia la. It’s pretty decent tasting as far as a substitute goes and my 3yr old taste tester really enjoys it.

(Ingredients are: Isomalt, Cocoa (26%), Coconut Oil, MCT Oil, Sunflower Lecithin, Stevia, Xanthin Gum)

2. Superfoods Organic Cacao Powder (Raw Chocolate): MY FAVE

Superfoods have a great range of healthy healthy healthy powders, butters, seeds, berries and smoothie mixes. You can read up on the benefits of cacao powder here. The organic raw cacao powder can be mixed raw sugar (or honey) and milk to make a delicious and rich hot choc. I love the Superfoods range. Again, a real winner. I’d encourage you to sprinkle some organic cacao nibs on top on particularly cold nights.

3. Dairy-Free Mind Body Green Healthy Hot Choc (this one is a bit more higher grade – for those who are keen to give a slightly more complicated recipe a go…)

This version of hot chocolate is the perfect dairy-free alternative to the popular beverage. The recipe is full of minerals and healthy fats, including magnesium, silica, and omega-3 fatty acids. Raw cocoa, hemp hearts, Medjool dates, raw honey, vanilla powder, and cinnamon are the ingredients necessary for this recipe. You can experiment by adding other super foods such as goji berries and pre-soaked chia seeds. It is advised to start slowly until you become accustomed to these nutrient-dense foods.

Ingredients

  • 2 ½ Tbsp. of raw cocoa (you can use a melted chocolate bar if you prefer, but choose a high quality, fair-trade one with 70 to 80% cocoa and minimal added sugar)
  • 2 Tbsp hemp hearts
  • 2 Medjool dates
  • 1 Tbsp raw honey (more if you like)
  • 1 tsp coconut oil
  • 1 tsp vanilla powder
  • 1 tsp cinnamon

Preparation

Add all ingredients to your high-speed blender.
Bring 2 ½ cups of water to boil. (You can simply warm the water to the desired temperature if you prefer keeping the cocoa raw and all the enzymes intact.)
Blend and pour into your favorite cup.
Enjoy whether you’re in the midst of snow and ice or someplace warmer.

So – the moral of the story is clear. Don’t hold back. There’s no need to deny yourself this winter essential, in fact, we encourage you to dive in and go wild.

Pssssst… while on the hunt for healthy hot choc, I found this recipe for healthy CHOCOLATE and had everything in my pantry to make them – so I thought I’d add it to this post…

Directions for real, raw healthy chocolates (from Superfoods themselves) to eat alongside your real rich healthy hot choc (I mean – why not).

Ingredients

Preparation

Melt the cacao butter and coconut oil in a double boiler.
Add the melted liquid to your blender and add honey.
Slowly add the cacao powder and vanilla and blend on low speed until mixed. All ingredients can be mixed by hand if you don’t have a blender.
Pour into ice cube trays (or cupcake wrappers) and set in the fridge. 

… and don’t forget to add your homemade marshmallows. The options really are endless.

What’s your fave warm winter bevvie?

A Natural Health Kick

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Thinking back now, it is bizarre how life has led me to this point of valuing wellness in a new, more natural light.

Back in 2008, I randomly worked for a Health and Wellness company and saw some pretty incredible things. I was (and still am) completely convinced by how important healthy food and correct supplementation (if necessary) can be, along with rethinking simply jumping into medicine and how natural approaches can absolutely change lives. Not only did I see fairly sick people become well, but I saw healthy people flourish. I have the utmost respect for medical science and am constantly amazed by the breakthroughs happening in that realm, but when it comes down to what we mere non-doctors can do, I’ll opt for the natural until intelligently instructed otherwise.

So my boss back in the day had this magic potion he used to make when he started feeling sick. Recently I shared this little gem with a colleague of mine who was starting to feel under the weather and she bounced back almost instantaneously. I had forgotten how effective it could be, and now with winter upon us and new bugs coming home from play school, I’m stocking up on these 4 very simple and easy to find ingredients:

– honey (as local and natural as you can find)
– fresh garlic (crushed)
– fresh ginger (crushed, or cut up as finely)
– brandy (preferably not for kiddies)

Garlic & Ginger (foodathonindia.blogspot.com)

All you do is mix equal portions of the above together to make a paste. Yes, its gross, and yes, you will smell of garlic, and you do need to throw this towards the back of your mouth and try swallow it without gagging, but it works. I consider it a healthy dose of a natural antibiotic. Do this as often as you need to, when feeling a bit gross.

lemon hot water www.med-health.net

As far as drinks go, there’s always the good old HOT TODDY: Honey, ginger and lemon in a cup of hot water, or you can add crushed ginger to hot water for a sore throat. No brainer.

I keep all of the above at the office and at home. While I can easily consume a roll of cheery flavoured Halls lozenges in one go, it won’t do half the work that those 4 beautiful natural gifts can provide.

Wishing you a warm, safe and bug-free winter.

xxx

Beet, Apple & Ginger Juice

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Beet, Apple & Ginger Juice:

Oh, how I love my juicer. The ONLY downside is the clean-up. But since my son’s school loves leftover food scraps to feed the farm animals – I feel myself acquiring a gold star every time I clean up and collect the food dregs for him.

INGREDIENTS:

3 or 4 beets
2 apples
3 large carrots
Half a lemon
A solid knob of ginger root

Juice those beauties together and then give it a stir and taste. Yum right? A rich, detoxifying, cleansing splash of goodness. Adjust the flavours as you wish. More ginger? More beet, or more lemon? Go for it.

Banana, Peanut Butter & Yoghurt Smoothie

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Banana, Peanut Butter & Yoghurt Smoothie:

PB Honey Smoothie

This is a super delicious, super easy, no brainer smoothie I often make after school with the kids. Clay went through a blender phase and so smoothies became a regular afternoon treat. This is also a fave post workout drink. Give it a go!

INGREDIENTS:

2 ripe bananas
1.5 cups of double cream yoghurt (the less hormones and additives the better, or homemade yoghurt is even better!)
A big tablespoon of smooth peanut butter
A big teaspoon of honey
2 T chia seeds

Throw it all in the blender with a splash of milk or water to get it moving and let blend it for a couple minutes allowing the peanut butter and honey to mix throughout. YUM.

Dare we suggest you try Kombucha?

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I have Clayden’s distressing bum rash, Google and Wellness Mama to thank for my life changing approach to more natural, organic products and the difference they have made to our family.

This healthy blogger, Wellness Mama, kept on and on about kombucha… and I couldn’t pronounce the word, let alone bother to find out about what exactly it was. Then my friend Suvi offered me a SCOBY (Symbiotic Colony Of Bacteria and Yeast) and a game of tennis and that sealed the deal. It was late last summer and I was desperate to get this body onto a tennis court.

So over Suvi came with her SCOBYs and her bottles and her brown/orange liquid with floaty bits in. We went through the first couple steps in kombucha making, headed down the road for some tennis and came back to finish off my first brew. A pretty splendid afternoon.

And I’ve been addicted ever since. Not only is this easy, but its low maintenance, really healthy and super flavoursome (you can play with adding so many fruits/juice flavours). My favourite being pineapple. Also, you feel like you should get a gold star for creativity in the kitchen.

What exactly is Kombucha?

Kombucha is a fermented sweetened tea that has been around for centuries. It is slightly tangy and slightly sweet, and a great treat on a summer day.  Kombucha can be double fermented into a fizzy soda with a slight fruit taste.

Kombucha contains high levels of antioxidants, b-vitamins, probiotics and glucaric acid. It has been reported to have a variety of health benefits including:

  • liver detoxification
  • improved pancreas function
  • increased energy
  • better digestion
  • improved mood (helps with anxiety/depression)
  • kills Candida (yeast)
  • helps nutrient assimilation

Lets give it a go then shall we?

My simple recipe:

  • 3 litres water
  • 3 or 4 teabags (orange pekoe/regular tea, or you can use Rooibos if you prefer)
  • ½ – ¾ cup sugar (the best quality, most unprocessed you can find)
  • A SCOBY (preferably in some starter kombucha itself)

Equipment required: big pot, 3l glass jars, cheesecloth (or a dish cloth), elastic band.

Pour the water into the pot along with the teabags and sugar and bring to boil. Make sure the teabags have brewed their tea nicely and the sugar is all dissolved. In essence you’ve made really sweet tea. Remove from the stove and let it cool until it reaches room temperature (SCOBY’s are destroyed in hot water so be very sure you allow it to cool properly).

Once the tea is cool, pour it into your large glass jar and gently pour in the starter kombucha and place the SCOBY in the jar. Cover with cheesecloth and seal with the elastic around the neck of the bottle – allowing it to breathe but not letting the fruit flies in. Let it sit for 10-14 days. Put it aside, or in a place where you can forget about it for a while. (Interestingly I found that kombucha in SA brews SO much faster than in Canada).

Photo Cred: http://fyi.uwex.edu/safepreserving/files/2014/06/kombucha.jpg

 

After about 10-14 days, take a peek at the top of your bottle. You should see that your kombucha has formed a new thick SCOBY on the top of your brew. Then you know its ready(ish?). This is no exact science. Then you can decant your kombucha into smaller bottles (drinkable portions) and seal them up tightly to make kombucha soda. This is when you can add fruit (grapes/pineapple etc.) or a bit of real juice and continue to let it brew – remember to leave out of the fridge. This is called the Second Brew. This takes about another 5 days or so until then fizz up nicely.

And that’s that! Drink, enjoy, feel proud that you’re now a brew master, and repeat.

Wellness Mama has kindly researched for us, the benefits of drinking kombucha. Read all about it here. If you’d like to buy a starter kit – do so here 🙂