Raw Vegan Quiche

This raw quiche recipe by Natalia of Naturelle  is an awesome alternative to traditional quiches. This super healthy recipe can be served as a main dish with or without a green salad. The crust is very similar to a traditional raw pie crust, however instead of using dates or raisins Natalia has used sun dried tomatoes for a delicious savory flavor. The filling is loaded with fresh vegetables such as carrots, spinach, red pepper, cauliflower, onion and zucchini.

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Ingredients

For the crust:
1/2 cup buckwheat dried and ground
1/2 cup ground flax
1 cup walnuts
1/2 cup Brazil nuts
1/2 cup dried tomatoes in olive oil
1 pinch of salt

For the filling:

2 cups carrots (the rest of the preparation of juice)
1 cup spinach (coarsely chopped)
1 cup cashews nuts
½ cup red pepper diced
½ cup cauliflower cut into small pieces
1/3 cup zucchini
½ onion
1 clove garlic
½ cup water
1 tsp turmeric / turmeric
2 tsp soy sauce soup gluten
1 tbsp nutritional yeast flakes
1 pinch of salt

Method

1. Soak cashews in a bowl of water overnight.

The crust:

1. The food processor, combine the Brazil nuts and walnuts until nuts are reduced to crumbs. Add remaining ingredients in food processor and mix until a uniform paste.
2. Spread the crust in the bottom of a pie plate 22 cm (8 inches) in diameter.

The filling:

1. Drain the cashews.
2. Put the vegetable mixture into cubes / pieces (pepper, cauliflower) and coarsely chopped spinach in a large bowl. Book.
3. In blender, grind all the other ingredients until a smooth paste. Then pour this composition in the bowl of vegetables and mix well.
4. Submit content in the crust and refrigerate.

Leave a comment below and let me know what is your favourite raw quiche recipe:) Enjoy! 

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1 Month Without Coffee

Getting the Shivers

I don’t consider myself as a big coffee drinker. However, since I started working full time I’ve been having 1-2 coffees every day during the work week and maybe one during the weekend. I found that I would have slight shivers and a rather high pulse by the end of the workday. I also felt my skin getting very dry, particularly in my face. Moreover, felt that I was becoming more and more dependent on coffee to kick start my system in the morning and afternoon. Furthermore, my quality of sleep seemed somewhat reduced, but I didn’t think much into it. After all, everyone drinks coffee, right?

coffee4Before the Christmas holidays, one of my colleagues stopped his intake of caffeine for a bit. He would normally have 6-7 cups of coffee and a bottle or two of Pepsi Max per day. When he suddenly stopped feeding himself all the caffeine he claimed that he started having bad head aches, nausea and felt irritable. After staying away from it for a while he said the head aches and nausea faded away and his mood went back to normal. He also said he had better sleeps at night.

Hearing this, I thought I might try and hold off from coffee for a month and see if I could escape the shivers, high pulse and dryness at the end of my workdays. The first week I was really caving a big cup of coffee when getting in to work. I also felt very tired throughout the day. However, it slowly wore off, and by the second week I didn’t really think about coffee that much. Interestingly, I also felt that I had more restful sleeps every night.

Other Side Effects of Coffee

Most people have a lifestyle and diet that makes the body very acidic. With high levels of stress, the brain creates adrenaline and other chemicals that produce an acidic environment in the body. Unfortunately, the Western diet mainly consists of food and drinks that creates high acidic levels in the body. With a high intake of foods containing sugar, dairy, wheat, deep fried and other Fast foods, and then flushing it down with soft drinks, coffee or alcohol,  the pH levels develops way too far into the acidic side of the scale. As my main focus in this article is coffee, I will stick to the effect of this popular drink – I will be writing a post on the balance of alkaline and acidic levls in the body shortly, so stay tuned.

Coffee can result in:

  • More acidic body (leading to more inflammation)
  • Restless sleep
  • Leach precious minerals from our systems
  • Shivers and high pulse
  • Dehydrating the body
  • Caffeine dependence
  • Bad breath
  • Discoloring of the teeth

Alternatives to Coffee

coffee3I found that being in an office working in front of a computer the whole day makes you want to have little treats quite frequently – simply because it is stagnant work. I tend to want a snack or a drink because I’m actually a bit bored and want a distraction. Coffee is the most common drink to have, and makes you feel more awake and focused at the same time. However, as mentioned; after a while off the caffeine I didn’t reach the same levels of tiredness throughout the day. I found that drinking various types of tea (my favorites are green tea, chamomile tea and chai tea with organic soy milk), coffee alternatives such as Bambu Coffee Substitute (picture), and even water was just as good.

I found that reaching for the coffee is all a habit. When the body is dehydrated by 2% of normal levels, we can perform up to 20% poorer (read more about this in “Water“), so just by restoring those levels we automatically regain energy to continue on.

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Results & Discoveries

As mentioned, during the month that I didn’t drink coffee I had no shivers or high pulse when leaving work. Neither did my face feel dry. Importantly, I also fell asleep faster and had better quality sleeps every night. Another side effect of this experiment that I did not expect was the feeling of cleanness. I actually felt that my body was somewhat more pure. I don’t know whether this was because of the acidity of my body going down or as a result of better sleep or even the absence of coffee itself. Either way it felt great! As much as I appreciate the taste, smell and feeling of coffee, I’ll be aiming at having it only occasionally and fully enjoy that treat.

Below is my first coffee after a month off; can’t remember last time I enjoyed it this much! ★

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Resources

http://www.nlm.nih.gov/medlineplus/ency/article/002445.htm

Right Motivation, Left Satisfied

The Beginning

Four years ago I spontaneously signed up for Run for a Reason, a 14 km run for charity. As I registered three days before the race took place I didn’t have much time to train for it. Furthermore, I had never ran more than 6 km in one go. I have done a lot of long distance cross country skiing, but long distance runs (read: more than 5km) were rather rare. I’m quite competitive towards myself and absolutely hammered my body during the event. I did the 14 kilometres in 1 hour and 10 minutes, and told myself I would never do that race again. The fright only lasted until the soreness of my muscles disappeared a few days after the run. It turned into a desire to pick up long distance running when I discovered the Nike+ app. This was the beginning of running being a big part of my everyday life.

In 2012 I did the HBF Run for a Reason again and raised money for Cystic Fibrosis. Again I ran it in 1 hour and 10 minutes, and again I was wondering why I would put myself through the pain of it. I found strength in thinking of all the people suffering from CF and how strong they are to cope with their condition every day.

Milestone Reached Today

Today I reached 1,000 km on my Nike+ GPS app! So I’m giving myself a big tap on the shoulder and celebrating with a massive green smoothie. Well, I suppose I’ve done more kilometers as I have travelled and used other phones when going for runs. But these are my first recorded 1000 kilometers.  I have developed a great appreciation for running and try and go for 4-5 runs per week. It is like meditation to me. I clear my head of all stress generated throughout the day and enjoy having quality me-time. If I’m ever angry or upset I’d go for a run, and by the time I’ve done the first 3km I have generally changed my mindset and come up with a solution. I don’t even feel that I’m running – its like my legs are on autopilot and my mind is unleashed and flies off wherever it desires to. This is also my most creative time. I enjoy painting, creating things as well as developing business ideas, and I always get my best insights when I’m out running.

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Retired: Mr Right Motivation and Miss Left Satisfied

I have to admit I feel extra encouraged to go for a run when I’ve got nice and colourful apparel. My shoes, Mr Right Motivation and Miss Left Satisfied, have served me well in that respect.  However, after more than 1,000 km around the world in all kinds of weather and conditions it’s time to trade them in for a pair of newies. I’m so grateful for getting into running and encourage everyone to give it a chance! Even if you start with short distances and keep a slow pace – something is far better than nothing! ★

I’m so thankful for all the great times I’ve had out running, and can’t wait to hit up the 2,000 km mark!

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3 Grain Spicy Rolls

Looking for a quick tasty dish that doesn’t leave you feeling guilty once you eat it? When hunger occurs we generally look for the quickest option available, which often leads to not so healthy choices. Because of this I have made it one of my (many) missions to create quick, healthy, and of course delicious meal recipes to pass on to my clients. These spicy rolls are both delicious and easy to prepare, especially if you have left over grains ready in the fridge.

rolls7The key to making quick meals is keeping certain foods readily available in your home. Nori(seaweed) is one of those foods, I always have it handy in the Suburban Nutritionista kitchen because you can pretty much throw anything in nori(seaweed) and it tastes great. The other foods to keep around regularly would be avocados, sprouts, and of course a variety of grains/seeds. These foods together, or alone, are very filling and packed with nutrients like vitamins B C E, selenium, zinc, protein, fiber, iron, live enzymes, and more. Recipe can be found below!

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INGREDIENTS:

  • Grain/Seed Mix( quinoa/millet/buckwheat)
  • Avocado
  • Sunflower Sprouts
  • Alfalfa Sprouts
  • Spicy Cashew Cheese Sauce( Cashew Cheese & Sriracha)
  • Raw Dried Nori Wraps(untoasted for max nutrition)

*Note, no measurements needed, add as much or as little of each item as you choose*

INSTRUCTIONS:

  • Place one nori wrap on flat surface
  • Add all the ingredients to the wrap, in layers
  • Top with spicy sauce
  • Roll and enjoy!

Vitiligo Cure

I found a vitiligo cure and I hope I’ll reach as many people with the condition as possible before their skin condition develops too far. I can’t say it is the cure for it, but I’ve had a good experience with it and my skin went back to normal after 6 months of taking the supplement.

White Dots and Patches on the Skin

When I was around 16 I started noticing white spots on my skin. I get quite tan so they were rather prominent, and I started getting a bit concerned about what this was. My mum suggested it might be Vitiligo, which my doctor could confirm. He said there wasn’t any real cure for the condition, but proscribed a cream to apply to the affected areas. However, it didn’t seem to make a difference.

vitiligoWhat is Vitiligo

Vitiligo is a disorder where white patches appear on the skin. The reason for this is that the cells making pigment (color) in the skin are destroyed. These cells are called melanocytes. Vitiligo can also affect the mucous membranes (such as the tissue inside the mouth and nose) and the eye. White patches on the skin are the main sign of this condition. The patches can appear anywhere on the body and can often result in hair that turns gray or white early.

About 0.5 to 1 percent of the world’s population have vitiligo, and most people with the condition develop it before the age of 40. The disorder affects all races and both sexes equally.

Vitiligo Cure

Mum then got me an appointment with a naturopath. The practitioner told me that there was a supplement called bromelain that had shown good results in the treatment of Viteligo.  Bromelain is a general name for a family of sulfhydryl-containing proteolytic enzymes obtained from the pineapple plant. Bromelain has healing properties such as interactions with inflammatory, immune, cell signaling, and coagulation moleculesand pathways. Bromelain also appears to have effects on cell surface antigens. Furthermore, bromelain is considered to have very low toxicity. Bromelain has significant positive effects in terms of

  • anti-inflammatory
  • wound healing
  • injury healing
  • blood thinner
  • antibiotic
  • protects against diarrhea
  • anti-cancer activity
  • antimicrobial
  • good for circulation
  • cardiovascular and angina
  • prostatitis
  • arthritis
  • digestion
  • renal
  • kidney
  • sinusitis

As shown above, bromelain has several health benefits. However, in regards to the Vitiligo it is important to take the supplement as advised over a longer period of time. The body is assisted in healing itself, and the natural process takes longer as it doesn’t just fix the symptoms but heals the underlying cause. For me it took just over 6 months before they were disappearing. I had another breakout about two years after that, but as I started taking bromelain again it vanished. Now, another 5 years later it has come back, so I have just started taking the supplement again. According to the naturopath it is just a deficiency I have that needs assistance every now and then. There is no need to constantly keep taking it, but rather get on it whenever the symptoms reappear. The practitioner also said that there are better chances of getting rid of the white patches if it’s in the early stages.

There are two reasons for disease; deficiency and toxicity – Charlotte Gerson

I really hope this can assist people out there in getting rid of their white patches. You can find more information on the topic under ‘Resources’ below if you are interested in this. Please leave a comment if you’ve had good experiences with other types of treatments!  ★

Please read the disclaimer here.

How to Get Rid of Vitiligo with Bromelain

Resources

http://www.niams.nih.gov/Health_Info/Vitiligo/vitiligo_ff.asp

http://www.niams.nih.gov/Health_Info/Vitiligo/vitiligo_ff.asp

http://www.chiro.org/alt_med_abstracts/ABSTRACTS/Bromelain_Monograph.pdf

Thai Red Curry

Oh let it snow, let it snow, let it snow… well, it does not snow where I live but certainly a cold winter. I like to sit next to the fireplace, cuddled inside a blanket and sip some hot tea. Who wouldn’t like that comfort? Winter also calls in for healthy eating for me since not eating healthy is an easy choice considering the fact that its so cold outside and less walk in the parks etc unless I am committed in going to the gym, which surely am not. And winter is also a season of festivities and parties – potlucks, wines, beer and so much fun. Every year I host christmas party at my place and call family over. It really feels festive to have people around rather than being alone. Kids look forward to this party you know why, the presents. The unwrapping of each and every present gives them so much excitement and watching them unwrap brings me chills. That smile on those innocent faces is worth a million bucks!
Ok, coming back to food, now I wanted to make something quick and easy yet flavorful and healthy and kids and adults will like it. Parties should be fun and not be stressful for me so I was thinking what to make and after giving considerable thought I narrowed it down to Red Curry. It’s spicy, tasty, has tofu, tons of chunks of vegetables in a savory coconut sauce. I am so glad I made it because everyone loved it. Here is the recipe to a easy breezy recipe.

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Ingredients: (For about 12 people)

– 1 Big red bell peper
– 2 Cups broccoli florets
– 2 medium size carrots
– 1/2 extra firm tofu
– 2 medium size zucchini
– 1 8oz. can baby corn
– 10 String beans
– Thai Red Curry paste (Mae Ploy or Thai Kitchen brand)
– 14 oz light coconut milk
– 1 tbsp vegetable oil
– Salt per taste
– 4 cups rice

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Directions:

Wash and chop all vegetable in big chunks, say about 2 inch pieces. In a wok, heat oil, then add the vegetables except zucchini. Sauté for about 5 minutes, then add about 1 tbsp of red curry paste, sauté for about 2 minutes. Now add the coconut milk, bring it to a boil, simmer, cover and let it cook until 3/4th done. Now add the zucchini, let it cook. Add salt, taste and add more curry paste as per your taste. Before turning off the stove, add tofu, mix and cover it with a lid. Just before your guests arrive, turn on your rice in the rice cooker so that you can serve it hot with the scrumptious thai red curry.

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Eat, Fast and Live Longer!

Dr Michael Mosley, the medical journalist for the BBC Horizon program, has been trying to find ways to keep his brain from aging and to maintain good health. After meeting with experts and undertaking a wide range of tests, he was told that continuing on with his current  lifestyle would almost certainly result in chronic disease. Mr Mosley then tried to find out how some people live a longer life and how they manage to maintain their health better than others.

How to Lose Weight Fast in a Healthy Way

After a lot of research Michael found that fasting actually does a whole lot of good for the body. As the blood goes to the tummy to digest the food when we eat, our energy is put into the metabolism. Conversely, when the body is given rest from the constant digestion, our energy is allowed to go other places and starts repairing and healing the body. There has been numerous studies on fasting with amazing results. Through the Eat, Fast, Live Longer documentary, Mr Mosley introduce the concept of the 5:2 diet. This diet involves eating 5 days per week and ‘fasting’ on two nonconsecutive days. On the fasting days women are to eat only 300-400 calories per day and male are to have 600 calories. After fasting, Michael had his tests done again and was amazed by the improvement of his halth condition.

Personal Experience with the 5:2 Diet

I have tried the 5:2 diet for a little while myself and am impressed by the effectiveness of it. I also have friends that have been on the 5:2 diet for 5 months and experiencing massive improvements on their health.

Please note that this is for people that have consulted with their doctor first and is NOT for people that have a low BMI (Body Mass Index).

Juice Fasting

Spicy buckwheat veggie risotto

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Hello everybody!

Here is a great Indian spicy recipe. I adore spicy food, so this one is one of my favourites.

The ingredient list:

  • 1 cup buckwheat soaked overnight
  • 1 onion
  • 1 carrot
  • 1 red pepper
  • 1 green pepper
  • 1 clove onion
  • some capers
  • 2 tbsp  of coconut oil
  • Thai curry paste
  • salt

Heat some coconut oil in a pan, add the onions, fry it slowly for about 3-4 minutes than add the carrot and the peppers. After 5 minutes add the minced garlic and let it cook for about 10 more minutes.

When the vegetables have softened add the buckwheat and turn on the heat. The buckwheat  will  now begin to slightly fry, so keep stirring it.

Add a little coconut milk and keep stirring, add a tablespoon of Thai curry paste and salt. Add some more coconut milk and just a little water. Let it boil for 10-15 minutes on a low heat.

When it’s ready add the capers and you excellent meal is ready!

I hope you enjoy this recipe, try it out and tell me how you did.

Have a wonderful day! See you soon!

 

My Morning Routine

Lemon Water & Snack

I like the mornings. It’s like the night has cleaned the air and left it fresh for a new day. A good morning makes such a big difference for the rest of the day – for me anyway. I start by having a glass of lemon water and a little snack like berries or figs before heading to work. Lemon is a great kick start of the day as it alkalises your body. I usually go 1/2 lemon in two glasses of water – one for me and one for my man. Lemon water helps breaking the fast-mode that your body went into while you were asleep. For those who didn’t know, breakfast comes from “braking the fast” – makes sense:)

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Walk the Walk

Although I have a car, I try to catch the train most days – for several reasons. One of the reasons is of course that it’s better for the environment. But also because I really enjoy a walk in the morning. Going from the train station to where I work gives me a solid 20 minutes walk. In that time I get to wake up, think about what I want to achieve for the day and simply enjoy just breathing in the fresh air. I’m very lucky to be working close to the ocean and get to smell the salt water every day.

Smoothie Time

When I get to work it’s time for a big smoothie full of nutrients and goodness. I normally put pumpkin seeds, shredded coconut and chia seeds in together with chunks of fruit like banana and strawberry so that I have something to chew on. For some reason I don’t feel that it fills me up properly when I don’t chew – it’s more of a meal if I don’t just drink it. I’ll be uploading some smoothie recipes soon, so hopefully that will give you some inspiration for a healthy start to your day!

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What is your morning routine?

Lemon

Benefits and Medicinal Uses of Lemon

medicinalLemon is low in calories, carbohydrates and hardly contains any fat.  It is an acidic fruit, containing about 8% citric acid, but when ingested it turns highly alkaline with pH 9.5. Lemon is therefore an excellent contributor to keeping the body’s optimum alkaline state. Our general diet is highly acidic, which can cause wrinkles, dry skin, joint stiffness, fatigue and bone loss. It is therefore important to balance it out with alkaline foods to assist slowing and reversing of these ageing problems. Operating in an alkaline state makes every system in the body work at its highest performance level, and your overall wellbeing is improved.

Further to being very alkaline, lemon is also an excellent source of vitamin C. Additionally it contains vitamin A, various vitamin B and calcium, potassium, magnesium, iron and phosphorous. Adding lemon to the daily diet stimulates the production of enzymes and digestive juices, enhancing the absorption of iron ad calcium.

Lemon’s Youthing Benefits

  • Speedy skin repair – The high vitamin C content aids repair, which naturally slows with age. Vitamin C is needed for the production of collagen (the essential protein that keeps the skin looking young). The Vitamin C is also an excellent immune system booster. Bulk vitamin C powder is available here: http://www.powdercity.com/products/vitamin-c
  • Improving digestion – stimulates the digestive juices, which reduce bloating, heartburn, nausea, constipation as well as other digestive issues that increase with age
  • Helps lose weight – research has found that a diet high in vitamin C have better digestive systems, resulting in easier weight regulation
  • Can reduce sugar cravings – pectin (natural fiber in lemon skin) slows down the absorption of glucose and balancing blood sugar levels. Also, studies has actually shown that pectin can make you feel full up to 4 hours!
  • Helps prevent broken veins – the bioflavonoids increase blood flow & circulations (bye cold feet & hands!)
  • Improving bones & joints – high calcium content for the bones and vitamin C assists the development of collagen.
  • Lower levels of LDL (bad cholesterol)
  • Detoxing the body – improving the cleansing function of the liver and pancreas
  • Good anti-inflammatory – having diuretic properties, lemon assists the body in removing excess water retention, which reduces swelling

Tips for Buying Lemons

The thin-skinned but heavy ones contain more juice – which is what you want. Buy organic if possible to avoid the pesticides and other toxins. If you’re planning on using the skin, make sure to buy the ones that are organic and un-waxed.

Uses of Lemon in the Diet:

  • Juices & smoothies
  • Drinks (in teas, water etc.)
  • Dressings and sauces
  • With mains (e.g., seafood)
  • On salads
  • With fruit (also to keep apples from going brown)

Lemon Recipes

Lemon Coconut Squares

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  • 2 cups of unsweetened shredded coconut
  • 1/4 cup of freshly squeezed lemon juice
  • 1/4 cup of coconut oil
  • 1 tsp of grated lemon rind
  • 1 tsp of really good vanilla (powder or extract)
  • 2 tbsp of coconut nectar

1) Place all of the ingredients into your food processor and whiz away for about a minute… you want the mixture to appear creamy.
2) Press the mixture down tightly into a parchment lined loaf pan (or something similar in size) and toss it into the freezer for at least an hour…makes it easier to cut them into squares.
3) Remove the pan from the freezer once they’ve hardened and slice.
Note:  if you run a knife under hot water and wipe it dry, the yumminess will slice clean and smooth.

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Raw Lemon Curd

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  • 1/3 cup cashews, soaked 4-6 hours
  • 1/4 cup coconut butter
  • 1/4 cup fresh lemon juice
  • 2 tbsp water
  • zest of one large lemon
  • 3-4 tbsp raw agave nectar, to taste
  • pinch of salt
  • pinch of turmeric, for color (optional)

Drain and rinse cashews. Place in a food processor or Vitamix blender. Add coconut butter, lemon juice, and water. Blend until completely smooth. Add remaining ingredients and blend until well combined.

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Nutritional Values of Lemon

Nutrient Value pr 100g
Energy 29 kcal
Protein 1.1 g
Fat 0.3 g
Carbohydrate 9.3. g
Fiber 2.8 g
Sugar 2.5 g
Water 89 g
Calcium 26 mg
Iron 0.6 mg
Magnesium 8 mg
Phosphorus 16 mg
Potassium 138 mg
Sodium 2 mg
Zinc 0.06 mg
Vitamin C 53 mg
Thiamin 0.04 mg
Riboflavin 0.02 mg
Niacin 0.1 mg
Vitamin B6 0.08 mg
Folate 11 µg
Vitamin A, RAE 1 µg
Vitamin A, IU 22 IU
Vitamin E 0.15 mg
Saturated fat 0.4 g
Monounsaturated 0.01 g
Polyunsaturated 0.09 g

Resources:

http://www.rawfoodrecipes.com/recipes/lemon-coconut-squares.html

http://www.rawfoodrecipes.com/recipes/raw-lemon-curd.html

Peyton-Jones, Elizabeth (2011) “Eat Yourself Young”. Quadrille Publishing Limited.

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