Sunshine mylk - a healthy alternative to coffee

If you lead a stressful life, which most of us do, we often reach for a coffee first thing in the morning. The problem with this can be that you can put your adrenal glands under more stress and set yourself up for a day of caffeine spikes and lows. As much as you need the energy, sometimes coffee isn't the solution. 

I've teamed up with Le Creuset to bring you a healthy coffee alternative that is not only delicious but is anti-inflammatory and soothing to the body. Of course, I am showing it off in their new gorgeous deep teal range. My favourite colour to date! To say I am obsessed is putting it mildly. With its restful green hues and soothing blues, I thought it would work beautifully with something that will calm your body rather than send it into overdrive. Nourishing your body means looking after it when it needs it the most.  

I have created my turmeric lattes or sunshine mylk, as I like to call it with sunflower seeds. This means that the drink is high in fiber, as you don't strain the milk. If this is something that isn't your taste you are more than welcome to substitute it with almond milk or a milk substitute of your choice. When choosing one, try focus on nut milk, as they tend to be better for you than soy-based products. If you are not used to Turmeric lattes maybe try it with almond milk and see how you go. 

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Ingredients: 

For the Mylk:

•  1 cup raw unsalted sunflower seeds 
• 3 cups filtered water 
• If you are using a milk alternative use 3 cups. 
   

For the sunshine:

• 1 cup boiling water 
• 1 tablespoon coconut butter (optional) 
• 1 teaspoon ground turmeric
• 1/2 teaspoon ground ginger 
• 1/2 teaspoon ground cinnamon 
• 1/4 teaspoon ground cardamom  
• 1/4 teaspoon black pepper 
• 1 teaspoon vanilla paste 
• 5 majool dates 

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Instructions: 

Add all the ingredients plus the coconut butter and dates to a high-speed blender. You need something high speed to macerate the seeds. Once it is all combined add it to a saucepan. If you are using almond milk then add the almond milk, coconut butter, and dates. 

Add the remaining ingredients to the saucepan and bring to a simmer. Serve immediately. 

If you would like to store the mylk it will keep for 3 days in the fridge. Separation is normal as the fiber is in the mylk.  

The mylk can also turn slightly brown from oxidation - don't worry its still lovely to drink! 

-Melissa 

p.s deep teal is part of Le Creuset’s new Natures Kitchen collection and is available storewide and online here from March 2018.

*This blog post is sponsored by Le Creuset. All opinions are my own. 

How moving my body for an hour a day has changed my life!

I never used to be the type of person who LOVED exercise. You know, the type of person who wakes up at 5 am to be at the gym while the birds are still waking up. The type of person to push weights and run far and fast. It's just not for me. For most of my twenties, I spent a lot of time trying to be a 5 am'er and then beating myself up when I failed at being one. This resulted in me not exercising and making a million excuses as to why I can't. I also have the luck of being a competitive person. Not necessarily with someone else but with myself. This meant in my head that I was supposed to be the way I was in high school. I would keep referring to my "back in the day fitness" There was only one problem. My "back in the day fitness" was way gone and so was my perspective. Being 30 is not being 25 and being 25 isn't 16. I'm sure a few you of can relate. You look back and it feels like yesterday hence your body should be where your mind thinks it's at. It was all a big mess and to be honest just resulted in me failing. Time and time again. 

A year ago I moved to Sea Point. An area of Cape Town which is a stone's throw from the promenade. A gorgeous stretch of walkway that runs for kilometers along the shoreline. It's super inspiring because so many people are walking, running and generally getting fit. I realized because I lived so close - literally a block away that I no longer had an excuse. I tried. I found a million reasons as to why I shouldn't or couldn't. Sometimes I would even hit the prom and run. Then be in pain afterward and not do anything for two weeks even though my body clearly couldn't handle it. Eventually, something had to give. 

So I made myself a promise. A promise that for one hour a day I would just move my body. It didn't have to be with running, weights and at 5 am in the morning. It has to be on my terms. It was the only way I was going to succeed. So I found myself a pilates studio and I started with pilates. I committed to finding strength and alignment. To lay the foundations of fitness because let's get real, after years of not exercising it was all gone and I needed to start at the beginning. Coupled with the pilates I walked. I hit the prom and I just put one foot in front of another. Before I knew it a few weeks had gone by. I then started doing Yoga and more cardio building exercises. I then joined FITKEY (an amazing app) and started moving my body more based on what I felt it needed. Again there were rules. They were the following and I hope you can take something away from them. They certainly helped me find my way and still do today. They have become my mantras and my guidance to gaining strength and fitness. 

1- Show up. No matter what time suits you or what you have to do, show up. Take the time to see where you can fit your exercise into your schedule and do it. Put your running shoes on and get out the door before you come up with excuses on how to fail yourself. Honour that time slot for you because you are worthy of it. It is practicing self love. A critical important practice for all of us! 

2- Go slowly. It doesn't mean you are a failure if all you can do is go slowly. Your pace is all that matters. Be kind to yourself for how you are doing it because you already accomplished step 1. You showed up. 

3- Be gentle with yourself. This isn't about perfection and you don't have to get it right every single time. All you have to do is persevere and take it one day at a time. Before you know it a week will have gone by and you moved your body for an hour a day. It will add up. I promise.

4- Don't compare yourself to others. It is the death of joy. Just because your friends can go to a sweat 1000 class and run at full pace, doesn't mean you have to. Meet yourself where you are at and know that you are doing the best that you can. With time, you will run your own marathon. 

5- Keep swimming. There are going to be days where you will be tired and there are going to be days where your mind is tired. Know the difference. I believe you need to honour your body and know when to take a rest. I also believe that you need to push past the initial pain and not reward yourself for it. It is going to be hard in the beginning if your body isn't used to it. That is where the mental game comes in. Push past the pain and keep moving! You can do it!  

6- Be consistent. It doesn't help if you go to 4 yoga classes then you don't do anything for two weeks. Consistency is key and you will soon feel the difference. You build fitness with building blocks as you would a house, lay the foundations first. 

7- Take the time to get to know your body and what it is about. There is a lot of noise out there with people telling you what you should and shouldn't be doing. Your body knows best. If you are doing something and it hurts, back off and stop doing it. If it doesn't then keep going. Not all exercise is for everyone. I certainly know that ballistic exercise isn't my thing and I prefer walking and yoga. But that is me, you decide for you. Don't do it because of someone else's story or because you think you have to. 

8- Find your groove with your move! What moves you? Do you like being up early? Do you like calm exercise or a military muscle man shouting at you to go faster? Do you want to swim or walk? Find what makes you happy. Moving your body should be something to celebrate. It is a privilege not everyone has. Don't make celebrating your body a chore and something you dread. It really will make the process so much easier if you connect with this and do what works. 

9- Stop beating yourself up. Whether it is with the food that you have eaten or the walk that was slower than you wanted. You are not going to succeed by bullying yourself. Coulda shoulda woulda, the past is the past. Whatever wasn't 'right' just move on and try better the next day. You have got this! 

10- Be your biggest cheerleader. You can do this. You can move your body for one hour a day. You are a wonderful human being that has a beating heart and breathing lungs. You have two feet that can move and arms that can lift. You are made of stardust! So go and celebrate that! 

-Melissa

Salmon Buckwheat with Granola Crunch

This recipe is all about the crunch factor. My favourite texture because it is so immensely satisfying. That is why we so often want a packet of crisps. Rather than feeding your body, those empty calories give this salad a try. It's so nourishing and filled with all the right stuff such as omega 3's, good fats and fiber! This combination will leave you satiated and keep you going with pure energy! 

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Serves 6

Ingredients:

For the salad:

• 2 cups buckwheat
• salt and pepper
• 400g smoked salmon
• 1 handful fresh handful parsley leaves
• 1 handful fresh dill, finely chopped
• handful dill, finely chopped
• ½ lemon, sliced
• 1 teaspoon turmeric 
• zest and juice of ½ a lemon  
• 2 cups buckwheat, uncooked
• 180g cherry tomatoes, halved
• ½ a lemon , zested and juiced

For the salad seed mix:

• 1 cup of various seeds (pumpkin, sunflower, poppy and chia)
• 1 tablespoon honey
• 1 tablespoon coconut oil
• 1 teaspoon cayenne pepper
• ½ teaspoon smoked paprika
• 1 ½ teaspoons apple cider vinegar
• salt and pepper

For the dressing:

• 1 lemon, juiced
• Juice of 1 lemon
• 5 tablespoons olive oil
• 4 tablespoons plain yoghurt 
• handful dill, finely chopped
• 1 teaspoon honey
• 1 garlic clove, crushed
• salt and pepper

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Instructions:

Preheat oven to 180°C .

Place a 20cm x 20cxm piece of foil on a wooden board roasting tray. Place the salmon in the center. Rub the fish with the turmeric covering it evenly. Season the fish and top with a quarter of the parsley and dill. Add the lemon slices on top. Fold the foil closed into a parcel, making sure it is fully sealed. Pop the fish into the oven for 15-20 minutes.

For the seed mix, combine all the ingredients in a medium bowl. Once combined, pour it out onto a medium roasting tray and bake in the oven for 10 minutes. Once ready,  remove from the oven and break up the clusters that have formed. 

Meanwhile, combine all of the ingredients for the dressing and set aside.

Once the dressing is done cook the buckwheat as per packet instructions . Usually about 15 minutes over a medium heat with 2 ½ cups of water.

When ready, add the buckwheat to a large bowl. Add the sliced tomatoes and the remaining dill and parsley. Top with the juice and zest of the lemon. 

When the salmon is ready remove from the foil. Place on a a wooden board and break into bite sizes pieces. Add the salmon pieces on to the buckwheat bowl and gently combine. Top the salad with the dressing and roasted seed mix. Season to taste and you are ready to serve.

Health Tip:

Pumpkin seeds are good for heart health and circulation as well as promoting prostate health. You can also roast them up for an even more delicious topping to many dishes or eat them as a snack.

-Melissa 

Bulgogi BBQ Chicken with Mango Slaw

I am sure you have all noticed the posts on the "new year, new me". Part of me feels that it doesn't have to be a new you, you are wonderful as you are. However, it is ok to want to tweak a few things such as your health. Because life isn't about perfection there is always room for growth. Starting off the year with mindful eating and taking the time to feed your body better fuel is a great place to start. This recipe will do just that. I'm obsessed with the crunchy slaw and with mangoes being in season, it tastes like sweet summer! If you are plant-based you can substitute the chicken for tofu or chickpeas! There is plenty of protein in the quinoa and if you are cooking with your intuition why not play around with different green leaves such as spinach. You can never have too many greens! 

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*Serves 2

Ingredients:

For the marinade:

• 1 cup tamari
• ½ cup mirin
• ¼ cup coconut sugar
• 1 tablespoon gochujang (korean chili paste)
• 1 tablespoon fresh ginger, grated
• 4 garlic cloves, minced
• 2 tablespoons sesame oil
• 2 chicken breasts, sliced (or tofu, sliced)

For the slaw:

• 2 cups red cabbage, sliced
• 1 mango, diced
• 2 jalapenos, sliced
• 1 handful fresh coriander leaves
• 1 tablespoon tamari
• 2 tablespoons rice wine vinegar
• 2 tablespoons sesame oil
• 1 cup quinoa or rice of your choice
• 100g bean sprouts
• 2 limes

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Instructions:

In a large bowl combine all the ingredients for the marinade and add the chicken. Toss until well covered and cover with cling film. Let rest for one hour or preferably overnight in the fridge.

In a separate large bowl, toss together all the ingredients for the slaw.

Cook the quinoa as per packet instructions. 

While the quinoa cooks, add the chicken to a frying pan over a medium to high heat. Spoon the marinade over the chicken and cook until the chicken starts to caramelize about 8- 10 minutes. 

To assemble the bowl add the quinoa and chicken and decorate with the slaw. Top with some fresh coriander and a drizzle of olive oil. Squeeze over some fresh lime to taste and enjoy!

Health Fact:

Sprouts increase nutrient absorption and contain Vitamin B12, iron, magnesium and zinc.

Christmas Chocolate Chia Trifle

Trifle is a tradition in my family. I am hosting Christmas this year and I have decided to do a plant-based one because not only do I want a healthier Christmas but I want to show my family how easy it is to become mindful of the amount of meat and animal products we consume. You don't have to be vegan for this, you just have to care more about your environment and your body and think do I need as much as I take?  
I have been eating healthier and my body has been thanking me for it. Your will to if you give it a go. I don't want to have a full-blown sugar binge if I don't have to. I mean just look at this Trifle. Does it not tick all the boxes on every level? My mouth is watering just looking at it! You can play around by adding different nuts, nut butter and dark chocolate. 

It's so easy to make and a lot quicker than a normal Trifle. Plus it is refined sugar-free, gluten free and dairy free! 

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Makes 2-3 glasses depending on glass size

Ingredients:

Chia layer:

• 1/4 cup chia seeds
• 1/4 teaspoon cinnamon
• 1/4 teaspoon nutmeg 
• 1 tablespoon 100% maple syrup 
• 1 cup almond milk 
• 1/2 cup full fat coconut milk

Chocolate mousse layer:

• Click here for the recipe

Other layers:

• 1/2 cup sugar-free granola - You can find great options at your local health store.  
• 1 - 2 fresh bananas sliced 
• 50 grams pecan nuts, chopped 
• 2 tablespoons almond butter
• Banana bread *optional. You can bake a vegan bread or find one at your local health store. 
• fresh cherries *optional 

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In a medium pot over a medium heat add all ingredients for the chia layer. Bring to a simmer stirring often. Once the chia seeds begin to absorb the liquid, about 5 minutes of simmering, turn the heat off and set aside. The other option if you have time is to combine all ingredients and leave them in a jar in the fridge overnight. 

In a tall glasses begin assembling your trifle. Begin with two tablespoons of Chia pudding, then two tablespoons of chocolate mousse. Add the sliced banana. Top with granola and nuts and repeat ending off on a chocolate layer. Top the trifles with granola, almond butter and torn pieces of banana bread.