How To Make Water Kefir

Leave a comment

wp_20160606_11_17_37_pro

Over the past year, I have been on a mission to add as much probiotics foods to our diet. Probiotics are important for gut health. And no doubt I have been busy in the kitchen trying out new recipes. Like making goat’s yoghurt, fermented vegetables, bone broth and water kefir. I sometimes open probiotic capsules in the kid’s smoothies so that I know they are getting as much probiotics in their diet.

Water Kefir has become one of my favourite drinks in our home, we don’t use squash at all. The kids love it; I usually add it to our drinking water as an alternative to squash.

What is Water Kefir?

Water kefir is a fermented beverage with beneficial probiotic bacteria. It is quick and simple to prepare, and once it is brewed, absolutely delicious. It has a slightly sweet through to crisp, earthy, yeasty flavour, depending on how it is prepared. Sometimes when there is more yeast in the brew it contains a tiny amount of alcohol and is slightly fizzy if bottled. Water kefir is a magnificent source of beneficial bacteria; it also contains a variety of enzymes and organic acids, and a range of B vitamins, vitamin K and folic acid.

Kefir means “feel good” in Turkish. Water kefir is also known as tibicos, tibi, sugar kefir, Japanese water crystals, bebees, Australian bees, African bees, California Bees, ale nuts, balm of Gilead or beer seeds.

Benefits of drinking water kefir and using it on your skin

Drinking Water Kefir can help you to achieve your optimal health, strengthen your immune system, and help to prevent diseases of all kinds. Most importantly, it restores good digestion – the key to health and longevity. When your body is out of balance, unfriendly opportunistic bacteria and yeasts can take over – producing irritable and bad digestion, food allergies, headaches, flu, skin rashes, and other more serious disorders. Water kefir is something you and your family can drink and use on your skin every day.

  • Inhibits the growth of unfriendly bacteria and yeasts, and helps beneficial probiotic microorganisms to colonise and thrive in your digestive tract, and throughout the test of the body (skin, eyes, bladder, vagina, nose, throat, etc).
  • Contributes to a healthy immune system.
  • Reduces inflammation.
  • Helps with the digestion of food and micronutrients. The KEY for health and longevity is good digestion, and a balance of good bacteria are the essential starting point.
  • Heals, or reduces the symptoms of irritable bowel syndrome IBS) including bloating, indigestion, flatulence, diarrhoea/constipation, nausea, low energy, muscle aches and pains.
  • Heals intestinal dysbiosis and SIBO (small intestine bacterial overgrowth).
  • Increased energy and overall feeling of good health.
  • Can stop unhealthy food cravings, especially for sugars and sweet foods.
  • Skin complexion and overall condition improves. Brown liver spots / age spots can fade, as can skin tags, moles, warts etc. It can ease or cure many skin conditions, such as psoriasis, eczema and acne.
  • Hair and nails look healthier, and are strengthened and improved.
  • Liver cleansing, as in traditional Chinese medicine, thus easing aches and joint pains, and benefiting the eyes.
  • Glandular (endocrine) system (adrenals, thyroid, pituitary, ovaries) benefits. Women have healthier periods; some women have periods start again after early menopause.
  • A tranquillising effect on the nervous system has helped many who suffer from sleep disorders and insomnia, depression, ADHD and autism.

 

Recipe – how to make water kefir

 You will need: Water Kefir Cultures also called Water Kefir Grains. They aren’t really grains, but are a symbiotic colony of beneficial bacteria that create probiotics and enzymes during the process of breaking down natural sugar.

I use Hydrated Water Kefir Grains and I get mine from here

Equipment Needed

  • Glass Jar (1 quart or half gallon)
  • Wooden spoon for stirring (avoid metal)
  • Towel, cheesecloth or coffee filter to cover jar
  • Rubber band

Ingredients

  • Hydrated Water Kefir Grains (I get mine here)
  • ¼ cup sugar per quart of water (I like organic unprocessed sugar).Do not use honey!! Non-chlorinated filtered water.

Instructions

  • Dissolve the sugar in small amount of hot water.
  • When sugar is dissolved, fill the rest of the jar with cool filtered water and make sure the water is not warm- it must be at room temp!
  • Add the hydrated Water Kefir Grains
  • Cover with towel, cheesecloth, or coffee filter and rubber band to keep out insects
  • Leave on the counter (preferably at 70-75 degrees) for 24-48 hours.
  • After 48 hours, strain the water Kefir Grains through a mesh strainer (don’t use metal if you can help it!) pouring the liquid into another container. I use a half  jars for this process.
  • Restart the process by dissolving more sugar in water, adding cool water and adding Water Kefir Grains.

To make the Water Kefir carbonated, pour a couple ounces of fruit juice into the strained water kefir you just strained. I like to use Grape and Pomegranate, as they work the best. Once you’ve added the juice, cover the jars tightly with an air tight lid and leave on the counter an additional 1-3 days before drinking or refrigerating. Repeat the process!

Stuck for new inspiration for Gluten Free lunch box ideas? Here are some of my simple easy recipes to get you started.

1 Comment

It’s back to school time!! And it’s the second week of the autumn term already for us here in the UK. And the battle of the lunch boxes has begun. Most mums and dads struggle for healthy options for their child’s lunch boxes, especially if they are wheat and gluten intolerant. And because our little ones are still growing and their brains are developing they need a well balanced diet to ensure the get the nutrients their little bodies need to grow up healthy.

Some of you might have opted for the Government’s free school meals which are available to any full-time student who is still at school and eligible. https://www.myfreeschoolmeals.com/eligibility.

free-school-meals

We tried the free school meal for the first term last school year and the kids did not get too well with it. But to be fair the foods they served up are ok – it encourages children to eat a healthy meal at least once a day. And it nice to know that the fruits and vegetables are sourced from local farmers, but they are not necessary organic.

However, I chose to let my kids take their own lunch to school for a few reasons. One, because they have multiply food intolerance and eczema, which flares up if they eat certain foods like wheat and gluten, certain grains, dairy- mainly cow’s milk, soy,foods which contains preservatives like nitrites and sulphates and refined sugars.

Taking their own food enables me to keep an eye on what they eat and drink – since I manage their eczema naturally with food and natural home remedies.

I’m forever creating new recipes for my kid’s lunch boxes – some they like and other they don’t. But that’s ok too.

Here are a few of my simply lunch box ideas and easy recipes. I hope you find it helpful.

lunch-box

My kids lunch box – (sourdough bread sandwiches) goat’s cheese sandwich for Hannah and chicken cucumber sandwich for Joseph, sorghum and buckwheat blueberry muffins, cucumber and carrots sticks, grapes and strawberries. They sometimes take homemade fruit and veg smoothie or water.

wp_20160612_22_14_43_pro

 

Chicken nuggets 

Ingredients

  • 2 orgainc or free range chicken fillets
  • Bread crumbs ( I usually make mine in advance and freeze)
  • Salt and pepper to taste
  • 1 tsp mixed herbs

How to make it:

  • Cut chicken into strips
  • Season chicken stripes with salt, pepper and mixed herbs
  • To make breadcrumbs – put any left over gluten free bread or cut off crust on a baking tray and toast in a hot oven until golden brown. Blend in a food processor to form bread crumbs.
  • Toss seasoned chicken in the breadcrumbs lay out on a greased baking tray. and cook in a pre heated oven for about 18-20 mins until cooked.

 

Buckwheat feta goat’s cheese and broccoli savoury muffins.

 

feta-cheese-and-kale

Ingredients

For:  12 muffins

  • ½ broccoli chopped
  • 100 grams feta cheese
  • 1 tsp salt
  • ½ tsp ground nutmeg
  • 1 tsp dried herbs of choice e.g. parsley, thyme, basil, or a blend
  • 3 eggs
  • 2 tbsp olive oil, extra virgin ~40mL
  • ¾ cup hemp milk or almond milk, unsweetened ~185-190mL
  • 1 tbsp apple cider vinegar ~20mL
  • 4 tsp grated goat’s cheese – optional

 

Instructions

  • Preheat oven to 180 C and grease a 12-cup capacity muffin tray .Combine the hemp milk and the apple cider vinegar and set aside to form a sour non-dairy “buttermilk”.
  • In a large mixing bowl, combine the buckwheat flour, tapioca flour, ground flaxseed, baking powder, bicarbonate soda, salt, nutmeg and dried herbs.
  • In a separate bowl, whisk together the eggs, olive oil and the “buttermilk” mixture.
  • Make a well in the centre of the dry flour mixture and pour in the wet mixture, stirring as you go, until evenly combined.
  • Fold in the chop broccoli. Crumble up the feta cheese with your fingers and then gently fold this in, too.
  • Divide the mixture evenly between the 12 muffin holes, smooth over the tops and sprinkle on the grated cheese.
  • Bake for 30 – 35 minutes, or until the muffins have puffed up and feel firm to touch in the centre, and are turning a golden brown at the edges. Cool on a cooling rack.

Can be stored in the fridge for up to 5 days, or can be freeze for at last two months.

 

Energy balls: date, cocoa & roasted coconut and pumpkin seeds.

energy-balls

A perfect lunch box snack.

MAKES 12 PORTIONS –COOKS IN 25 MINUTES

Ingredients

  • 70 g pumpkin seeds
  • 40 g roasted coconut ( or freshly grated coconut)
  • 50 g whole almonds
  • 40 g cashew nuts
  • 80 g Pitted dates
  • 1cm piece of fresh ginger – optional best for adults
  • ½ teaspoon ground cinnamon
  • 1 heaped teaspoon raw cocoa powder
  • 1 teaspoon vanilla extract
  • ½ tablespoon raw honey
  • 1 orange

 

Method

  • Blitz pumpkin seeds and roasted coconut in the processor with the almonds and dates (destone first), ginger (optional) then blitz until finely chopped.
  • Add  the cinnamon, cocoa powder and a pinch of sea salt.
  • Blitz again until finely ground, then add the vanilla, honey and half the orange juice.
  • Blitz for another 1 to 2 minutes, stopping to scrape down the sides a couple of times, and adding an extra squeeze of orange juice to bind, only if needed – it takes a while for the mixture to come together.
  • Divide into equal sizes  and roll in the palm of the hands to form balls.

They can be kept happily for up to 2 weeks in an airtight container

How to roast coconut:  Crack open a fresh dried coconut. Take out coconut flesh – using a knife take out the flesh from the shell. Using a sharp knife or potato peeler, thinly slice coconut into pieces. Place onto a baking tray and cook in a pre-heated oven at 180 for about 20-25 mins until brown. Can be stored in an airtight container for up to two weeks.

My emotional journey to motherhood

4 Comments

My journey to motherhood was fill with so many mixed emotions. And was diffidently a roller coaster journey. I felt every emotion possible that a mum would feel in her life time.

From feelings of ‘oh dear’ what have I done, I’m pregnant and I’m not married (my first miscarriage was in my mid twenties. I wasn’t married then) but still feeling happy because I always wanted children. And then that feeling of loss, sadness and pain and even a sense of rejection and disappointed when I miscarried at twelve weeks gestation. To the feelings of worry and anxiousness for my second and third…

I was pregnant again and so I felt happy that I was going to be a mum.And I felt safe that I’m going to be in safe hands medically.But then in the beginning of my thirteen week gestation I started to feel abdominal pains and started spotting.I began to feel worried that I’m going to lose my baby again.Then disaster struck and that feeling of disappointment, loss, sadness and pain over took me again.

Now I’m on this path of medical investigation I became even more worried when Shaun and I. But me more, had to do all sorts of blood tests to find out whether we were compatible –  being a black and white couple. My thoughts were…’what if’, but then I felt relived when the test result came back with a thumbs up.
I began to feel a sense of hope. But other investigations results showed something that I never expected and had never heard of either. A blood test came back positive, showing that I had an auto immune disorder call lupus anticoagulant.It’s where small blood clots develop in the uterus, the placenta can be cut off; leaving the fetus void of the oxygen and nutrient supply it needs to survive. So this had caused me multiply miscarriages (five in total). Not only did I have to deal with the feeling of loss, confusion, and sadness, looking for answers and questioning God –why me?. I also had to work through the resentment towards my pregnant friends, colleague or any women that would “fall” pregnant every time they sneezed. For the fifth time I felt every emotion handed to me on a plate plus a bit of depression as dessert, as if that wasn’t enough.

But then my Faith kicked in and with some spiritual determinations – reading the scriptures daily, meditating on all the promises in the bible in relation to conceptions. I got myself together and begin to focus more on my spiritual being as much as my health. I came across a book written by Jackie Mize entitled Supernatural Childbirth which I read daily as part of my daily inspiration.

I had a supernatural experience right in my living room, where I had a prompting from the ‘Holy Spirit’  to do my own research relating to my health. I leap out of my sofa right away and begin to research on the internet about natural approach to pregnancy and miscarriage preventions ‘lo and behold’ there is was – I found a forum where women with the same problem like me, sharing their stories.  I noticed that they all used one common natural remedy called natural progesterone cream and reported that their pregnancies were successful.

Although I did had medical intervention, I believe that my Faith in God and the changes I made with my eating also the use of the progesterone cream through out my pregnancy was the game changer. Why I believe that? Because I was given the same medical treatment for my fifth pregnancy I still miscarried. Read more here.

My labour was a drama. Read why here

 

Our miracle baby

Becoming a mother and actually holding my little girl for the first time was the best feeling ever. My world was fill with joy even though I was poorly to begin with, that sense of joy, deep down in my soul kept me going.

Nothing could have prepared me for becoming a mother though. It’s nothing like I read in books or see in movies. Not even what I saw my mum did.

When I became a mum the jolting realisation hit me – life is now utterly and completely different. Now I have this little person to nourish, to sustain, to care and provide for – what a gift and responsibility I thought.

The responsibilities were overwhelming for me for the first six months or so. Right along with that little bundle of joy comes with a stark reality: I though that now I will hardly ever have a moment to myself. I had enjoyed my ‘me times’ – my favourites were: polishing my nails, weekend facial, manicure and pedicure and put my feet up and watch a good movie. And now, anytime I get, if I did, would be fill with work and to-do-list tasks, or even much-needed sleep.  I had no relatives nearby to help out, so it was pretty hard for me. But my pretty amazing Pastor’s wife Paula offered to do my ironing, ‘tick’- one job I didn’t have to do (she did it for almost three years)and she would come and take me out if I needed to go anywhere while Shaun was at work – she is a super amazing woman, mother and grandmother. Without her and my other Church family at that time I would have been stuffed.

Our miracle baby…. She was born to be called Hannah.

Love at first sight!
The first time we met!

Unto us a child was born, a gift was given and responsibilities are upon our shoulders as parents, to bring her up healthy in body, mind and spirit, so that she can grow into the women God created her to be. I was told by many of my friends and a few family members that I won’t be able to carry a child. But as always God had other plans for us.

The joy Hannah brought into our family’s life is beyond our expectations. That is why one of her middle names is JOY. We didn’t find out the sex of the baby during my many scans. Most people told us it going to be a boy, so I sort of had that engraved in my head and so we had boys names sorted but no girls names. We were going to call him Samuel, not after my dad whose name was Samuel but Samuel in the bible. Which in Hebrew means: “Name of God; asked of God; heard by God”. His mother Hannah could not conceive and bear a child, so she prayed to God every day for years to have a baby and promised God to give her child back to him.Since its going to be a boy, I thought Samuel was the best and most appropriate name for him given my child-bearing problems too.

Some hours later, when I sort of recovered from my traumatic emergency labour surgery in the recovery room. One of the midwives showed me a picture of a baby girl and told me she was my little girl. I was most surprised. I remembered drifting in and out of sleep clutching the photo and kept on kissing it, until they brought her to meet me. That feeling of happiness and joy was so overwhelming that I burst into tears. They lay her down beside me on the recovery bed as I could not get up. I kissed her and told her I loved her. I remembered repeating these words ‘thank you Jesus’ until she was taken back to the baby unit to be cared for until I fully recovered and fit to hold her.

She was born to call Hannah!!!

Now its girl we were stock for names for about two days. I wasn’t in any fit state to think of a name anyways after.

So when my mother-in-law and her husband came into the hospital to visit me (I was in there for eight days) she suggested the name Shahalia,after baby number four who we lost at twenty four weeks,but Shaun wasn’t too keen nor did me. I was still too weak to even think. But when she mentioned the name Hannah,I felt like something came alive in me again. I said yes, that’s the name. You see, as a little girl I always said that when even I have a girl child I was going to call her Hannah. I did not remember at the time that I told my cousin Claudette some years before. But she remembered. So when she rung me to see how me and baby was doing and asked if I got a name for her yet? She reminded me, that I told her, I want my baby girl to be call Hannah when ever I had one. I was in floods of tears then, and in awe of how it all came together. She was born to be call Hannah. The Hebrew meaning for Hannah is “favour” or “grace”.

Hannah was born at thirty six week, a bit early than I expected. She was born by a very traumatic emergency caesarean section. She was a normal healthy baby girl weighing 7lbs 12oz, with a head full of black hair, bright dark eyes and the loudest cry in hospital. She was the most beautiful little thing I have ever seen, when I got to hold and cuddle her. It was one of the best feelings I ever had,apart from our wedding day.

I would have like to have had her via normal virginal birth but given the risk both me and her were in at the time, there was no choice but to consent to it and prayed that all was going to be well. My faith was stretched to the max during my whole pregnancy. I allowed God to carry me; I put all my faith in Him and well…some in the medical professional. I had the most graceful consultant and I felt so blessed that she was a part of my journey at that present time.

Faith, my essential tool for motherhood

Though it’s amazingly joyful and essentially good, for many Christian mums, it’s also tinged with a sense of spiritual loss. Motherhood is full of so much giving to another and so little time for one’s self that many of the spiritual practices of our old, pre-baby life become nearly impossible.

What I began to learn as a brand-new mum—and what I’m still learning is that motherhood is saturated with hidden opportunities for profound spiritual growth. Often those opportunities are hidden directly behind the most stressful, frustrating, and toughest parts of parenting. But with some spiritual determination and a bit of creativity, I found some and is still discovering new opportunities.

So after feeling that sense of spiritual loss and feeling of frustration that I no longer have that ‘quiet time’ extended and uninterrupted spans of time alone to pray, study Scripture, and connect with God.I had to give up meeting for our weekly bible study group I lead in my home and the monthly women’s group I organised. I had to give it all up and concentrate on motherhood – that was hard to do.

But hidden behind this challenge is the opportunity to commune with God differently: through practicing the presence of God…and so I begun to do just that. I became more aware of God’s presence – I developed a different type of intimacy with God by connecting with him throughout the day while doing my chores, having dialogue with Him about the little and big matters of my everyday life.I’ll communicate with him anywhere and anytime and sometimes all day. Especially those days when I feel like motherhood is just a tat too far out of my league. When I feel overwhelmed with all the responsibilities,when I’m feeling low – missing my family. When my kids developed allergies and food sensitive and it seems like every thing they ate they reacted to causing them their skin itch and can’t sleep – those were desperate days and nights – I would have ‘hard talks’ with him looking for answers and seeking healing for them.

Another way I stay connected is by listening to Christian radio station daily – I keep my radio in the kitchen since I spend a lot of time there. My two favourite stations are: http://www.premierchristianradio.com/radioplayer and http://www.ucb.co.uk/radioplayer/uk/

Motherhood had though me humility, patience, I’m more compassionate towards others, less judgemental, broke down barriers of prejudices, love, Grace and ‘ the fruits of the spirit’ in abondance.

Motherhood has shaped within me a more simplistic authentic faith.

Awsome blog post by Lauren Hale: Faith & Motherhood http://www.mypostpartumvoice.com/faith-and-motherhood-banner-2/

How to get fussy eaters to eat!

Leave a comment

I find it so frustrated when I spend time making healthy nutritious foods, only for it to be refused by my two picky eaters. My daughter is the most challenge, sometimes she won’t even taste it before she says ‘mum, I don’t like this’, but I don’t easily give up. My son will try anything once it’s not made with cheese.

This behaviour happens at many kitchen tables, with many parents feeling very alone, that they are the only ones with a fussy child. However, around ninety per cent of children go through at least one lengthy phase of fussy eating. While it can be frustrating when a child rejects the food we give them, their eating habits are hugely impacted how we react to the situation. Eating habits and tastes are formed from an early age, so a variety of foods is very important from the outset. Not only is this important to help avoid fussiness, but is important in giving them a balanced healthy diet that provides the nutrients they need.

Hide my frustrations

I try to make mealtimes a fun, positive experience. I would hide my frustrations and give my daughter lots of praise when she eats well or tries something new. I sometimes reward good eating with stickers. I tend not to use foods as reward treats because I want them to grow to always enjoy their foods.

For those of you who like to be organised, planning a menu at the beginning of the week will not only save you time and money, but will also allow you to plan a delicious variety of meals that the whole family can enjoy.

Timing

Children tend to come home from school or an activity starving and can quickly look to the snack tin for a quick fix. This is a great time to get children to eat something healthy. Before, crisp uses to be that quick fix. Now I have a healthier snack ready or to hand, like a slice of gluten free homemade bread with almond butter or a fruit or raw vegetable – cucumber or carrot with dips

Eating together

They look forward to my off days tea times, as we eat together at the kitchen table. Eating together can really make a difference where fussy eaters are concerned. Take the time to chat, rather than focusing heavily on what is on the plates. This will help to take the pressure off children who may feel that what – and how much – they eat is being scrutinized.

Cooking together

Making things look appealing is just as important for kids as it is for adults. Making food preparation interactive in this way enhances the experience.

My children love getting involved in the kitchen – its time for bonding and sharing time and learning new things together.
Teaching your children to cook can teach them invaluable skills, and encourage them to become interested in food. Why not invite a group of friends over and get them to prepare their own meal (younger children will need some supervision). Children are more likely to eat and be enthusiastic about something they have helped to make.

If you are not confident with letting your child help in the kitchen, you can start with the easy fun foods that your child loves. Like chicken nuggets and chips – you can make chicken nuggets by marinating some chicken and coating it in breadcrumbs then cook it in the oven or burgers using good-quality lean mince. And how about making ice lollies or ice fruit cubes from fresh fruit and pure fruit juice? There are lots of ways to get your fussy eater interested in food..

Remember: you’re not alone. Keep trying, and don’t easily give up!

No added sugar Ice fruit cubes

Ingredients:  1 apple, 1 carrot, 1/4 cucumber and 1/2 beetroot.

Juice together and pour into ice cube mould and freeze for about 2 hours.

If you don’t have a juicer you can blend them together.

WP_20160612_22_14_43_Pro.jpg

Homemade chicken nuggets

Ingredients: Fresh chicken breast, breadcrumbs, died mixed herbs, salt and pepper.

Method: Cut chicken breast into small pieces.

Marinade with herds, salt and pepper

dust with breadcrumbs and cook in a pre heated oven for about 15 minutes.

Roasted Summer Vegatables

Leave a comment

They are simple and easy to make, work well on their own as a side dish or can be combined with other ingredients to make a complete meal.

Roasted summer vegetables

Makes 4 servings

Ingredients

2 courgettes, thickly sliced

1 aubergine, chopped into chunks

1 red pepper, deseeded and cut into chunks

1 yellow or orange pepper, deseeded and cut into chunks

1 red onion, sliced into wedges

Calorie-controlled cooking spray

12 cherry tomatoes

Freshly ground black pepper

Instructions

Preheat the oven to 200°C, fan oven 180°C, gas mark 6. Put the courgettes, aubergine, peppers and red onion into a large roasting tin, or use a large baking sheet.

Toss to coat in about a table spoon coconut oil. Spread out evenly. Transfer to the                   oven and roast for 20 minutes

Remove the vegetables from the oven. Turn them over and add the cherry tomatoes. Season with black pepper. Return to the oven to roast for a further 5 minutes.

Serve as they are for a side dish, stir them through hot pasta for a tasty lunch, or through cold pasta for a packed lunch or picnic. Add to salads, or include in sandwiches, wraps and rolls. (I use gluten free).

Enjoy

Gluten free recipes

Leave a comment

Gluten Free and Sugar Free Double Apple Muffins.

IMG-20130917-00399

 

Makes approx 24 – 30

 Ingredients

115g, 4oz Porridge Oats
170g, 6oz Self Gluten Free Raising Flour
1 and a half tsp Baking powder
2 Apples grated (including the skin but not the core)
2 Eggs
200 ml Apple juice
6 tbsp of a mild flavourless oil, e.g. sunflower oil, rapeseed oil
1 tsp Cinnamon
1 tsp Mixed spice (I think this is called “apple pie spice” in the US)

Instructions

Preheat the oven to 180oC, 350F (if you’re not using a fan oven you might need it a touch higher).

Mix the flour, oats, baking powder and spices in a bowl.  Put the remaining ingredients in a jug.

Grease two to three mini muffin tins -brush with oil. Then mix the wet ingredients into the dry, stirring until almost combined, don’t stir too much.

Fill each hollow with the batter, it is quite wet but don’t worry.

Bake for 13-15 mins approx (it took 14 in my oven but my old oven was a bit slower so just check by pressing the tops and seeing if they spring back easily.)

Put onto a wire rack to cool.

Enjoy

 

 

Chicken nuggets 

wp_20160612_22_14_43_pro

Ingredients

  • 2 orgainc or free range chicken fillets
  • Bread crumbs ( I usually make mine in advance and freeze)
  • Salt and pepper to taste
  • 1 tsp mixed herbs

Instructions

  • Cut chicken into strips
  • Season chicken stripes with salt, pepper and mixed herbs
  • To make breadcrumbs – put any left over gluten free bread or cut off crust on a baking tray and toast in a hot oven until golden brown. Blend in a food processor to form bread crumbs.
  • Toss seasoned chicken in the breadcrumbs lay out on a greased baking tray. and cook in a pre heated oven for about 18-20 mins until cooked.

Buckwheat feta goat’s cheese and broccoli savoury muffins.

feta-cheese-and-kale

Ingredients

For:  12 muffins

  • ½ broccoli chopped
  • 100 grams feta cheese
  • 1 tsp salt
  • ½ tsp ground nutmeg
  • 1 tsp dried herbs of choice e.g. parsley, thyme, basil, or a blend
  • 3 eggs
  • 2 tbsp olive oil, extra virgin ~40mL
  • ¾ cup hemp milk or almond milk, unsweetened ~185-190mL
  • 1 tbsp apple cider vinegar ~20mL
  • 4 tsp grated goat’s cheese – optional

Instructions

  • Preheat oven to 180 C and grease a 12-cup capacity muffin tray .Combine the hemp milk and the apple cider vinegar and set aside to form a sour non-dairy “buttermilk”.
  • In a large mixing bowl, combine the buckwheat flour, tapioca flour, ground flaxseed, baking powder, bicarbonate soda, salt, nutmeg and dried herbs.
  • In a separate bowl, whisk together the eggs, olive oil and the “buttermilk” mixture.
  • Make a well in the centre of the dry flour mixture and pour in the wet mixture, stirring as you go, until evenly combined.
  • Fold in the chop broccoli. Crumble up the feta cheese with your fingers and then gently fold this in, too.
  • Divide the mixture evenly between the 12 muffin holes, smooth over the tops and sprinkle on the grated cheese.
  • Bake for 30 – 35 minutes, or until the muffins have puffed up and feel firm to touch in the centre, and are turning a golden brown at the edges. Cool on a cooling rack.

Can be stored in the fridge for up to 5 days, or can be freeze for at last two months.

 

Energy balls: date, cocoa & roasted coconut and pumpkin seeds.

energy-balls

A perfect lunch box snack.

MAKES 12 PORTIONS –COOKS IN 25 MINUTES

Ingredients

  • 70 g pumpkin seeds
  • 40 g roasted coconut ( or freshly grated coconut)
  • 50 g whole almonds
  • 40 g cashew nuts
  • 80 g Pitted dates
  • 1cm piece of fresh ginger – optional best for adults
  • ½ teaspoon ground cinnamon
  • 1 heaped teaspoon raw cocoa powder
  • 1 teaspoon vanilla extract
  • ½ tablespoon raw honey
  • 1 orange

Method

  • Blitz pumpkin seeds and roasted coconut in the processor with the almonds and dates (destone first), ginger (optional) then blitz until finely chopped.
  • Add  the cinnamon, cocoa powder and a pinch of sea salt.
  • Blitz again until finely ground, then add the vanilla, honey and half the orange juice.
  • Blitz for another 1 to 2 minutes, stopping to scrape down the sides a couple of times, and adding an extra squeeze of orange juice to bind, only if needed – it takes a while for the mixture to come together.
  • Divide into equal sizes  and roll in the palm of the hands to form balls.

They can be kept happily for up to 2 weeks in an airtight container

How to roast coconut:  Crack open a fresh dried coconut. Take out coconut flesh – using a knife take out the flesh from the shell. Using a sharp knife or potato peeler, thinly slice coconut into pieces. Place onto a baking tray and cook in a pre-heated oven at 180 for about 20-25 mins until brown. Can be stored in an airtight container for up to two weeks.

 

How my body acted after my lifestyle changes.

Leave a comment

Six months after moving to England from Guyana in 2001,I developed a skin rash on my face,and my body was covered with unexplained spots. My menstrual cycle changed from a normal twenty-eight day cycle to a fourteen days cycle, with very heavy bleeding. I felt awful and was very self-conscious. On top of that I gained a massive amount of weight over a very short period of time. I just could not understand what was happening to me. Thankfully, many months down the line, someone introduced me to a lovely lady call Allison who used a holistic approach to women health. She helped me restore my body and gain my confidence back. She was truly a blessing to me. Allison educated me about avoiding process foods, non organic mass farmed animal proteins like chicken, beef, pork and fish, and dairy. She will always say to me “don’t consume it if it’s not organic, because they are reaping havoc with your health”. Me and my friends nick named her “the no flesh lady” she was vegan by the way.

You see, my body had reacted to the change of diet and lifestyle after moving from Guyana to England. In my early childhood years,I grew up on a farm near the border of Venezuela among the Amerindians natives. By the way, my grandmother was from the Arawak tribe. So I ate mostly home cooked organic whole foods. Freshly picked fruits and vegetables – root vegetables like yams, plantains, cassava, eddoes, sweet potatoes, freshly caught fish from nearby non polluted creeks and rivers and wild meat hunted by the natives, eggs from the chicken we reared, cassava bread made by the natives. Me and my little sister Melisa would spend hours out in the fields picking and eating fruits, nuts and wild berries and so on…get the flow? We grew up healthy, never got ill apart from common colds but not very often.

In my mid teens, me, my brother Samuel and my youngest sister Milesa moved to the city – Georgetown  to continue our education. But as you can imagine life in the city was different in many ways, its not as “pure” as in the country. But fresh fruits and vegetables, meat and fish was still the oder of the day.Mum made sure we ate pretty much the same kind of foods as we did back home in the country. She would send us a basket or a box of food every week with the passenger/cargo ferry coming from North West to Georgetown – she made sure that we had the foods we loved ‘just like mums do’.

Fast food was never a big part of our culture back then as it is now. Snack for us was pickled mango, gooseberries, golden apple or just plain simple fresh fruits picked from our farm or our neigbours and friends gardens, plantain chips and tamarind balls, and we drunk water or homemade fruit juices. However, sugar is a big part of our diet back in Guyana as it is one of the country’s main exports. We had occasional sweets treats and’ very occasional’ chocolate treats. While here in the UK, foods are more highly processed with Trans fat, high in sugar and salt and added artificial sweeteners. Dairy and wheat are highly consumed as compared to Guyana. Fast foods and ready-made meals are very much a cultural thing here. So when the change came, my body screamed out loud and hard.

Allison got me back eating ‘Real Foods’and taking supplements and used a natural progesterone cream which she made herself to re-balance my hormones as my daily regime.And the progesterone cream aided  weight loss too which was a bonus. Since Allison has migrated and I no longer get my cream from her, I now buy mine from here.However, after I got married and moved to Somerset, life changed and so was my life style.

Fast forwarding a bit…..I have developed food intolerance to dairy and wheat after a treatment of antibiotics for my third miscarriage in 2007.

Later that year,I was diagnosed with an auto immune disorder call lupus anticoagulant.It’s where small blood clots develop in the uterus, the placenta can be cut off; leaving the fetus void of the oxygen and nutrient supply it needs to survive. So this had caused me multiply miscarriages (five in total). Not only did I have to deal with the feeling of loss, confusion, and sadness, looking for answers and questioning God –why me?. I also had to work through the resentment towards my pregnant friends, colleague or any women that would “fall” pregnant every time they sneezed. It got better over the years, but some days it was still be hard to think about it.I had gained so much weight between miscarriages, so much so that my consultant told me I had to lose weight for a chance of a healthy and full term pregnancy – so I did. I lost over five stone through a weight lose programme.

Start here

Leave a comment

Eating healthy and living a Grace – filled natural lifestyle don’t have to be complicated..!

 

Hi, I am Mahalia and I call myself ‘the wellness mummy’. I’m a Health and Wellness Researcher and Wellness Coach.I am passionate about nourishing my family with Real Food. I enjoy living a Grace-filled natural lifestyle in every ways possible.

fb

Me and my two munchkins – Hannah 6 years old and Joseph 4 years old.

Read about me here and my health journey here

 

 

Terms and conditions    Disclaimer    Contact me