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Salmon & Nashi Pear Poke Bowl

This looks way more complicated than it is … a bit of marinating, a bit of mixing and literally that is it!

Serve this one up to impress your guests.

For your printable recipe sheet click here – Salmon & Nashi Pear Poke Bowl

Salmon Pattie Stacks

                      

These will be a hit, no matter who you serve them to and they certainly “fill the spot” when you are hungry but what to still eat a well balanced meal.

I have included 2 versions, one a little lighter than the other.  Perfect for lunch or dinner and full of flavour.

For your printable recipe sheet click here Salmon Pattie Stacks

Bon Apetite!

Baked Miso Eggplant w Asian Slaw

Inspired by a recent visit to a fantastic Japanese Restaurant, I decided to make my own Baked Miso Eggplant.  I love this dish as it is such a delicate balance between sweet and salty and is so easy to make.

Delicious as a main meal or serve the eggplants without the Asian Slaw, and replace with some brown rice and asian greens.

Enjoy 🙂

For a printable copy of the recipe sheet click here Baked Miso Eggplant w Asian Slaw

Healthy Thai Beef Salad

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This traditional Thai Beef Salad is super easy to whip up and an added bonus of being healthy.  I have swapped a few traditional ingredients for some healthier options….but you won’t even notice the difference in flavours and taste, nor will your guests if you serve up to others.

To get your printable recipe sheet click here Healthy Thai Beef Salad

 

 

Morrocan Carrot & Chickpea Salad

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This moroccan salad is a feast for all the senses.  Fragrant spices, bright colours and the mix of sweet and savoury flavours.

In reality it is a twist on the traditional carrot and raisin salad, but I love this salad because you don’t need anything special or exotic ingredients most of us will have these ingredients in your fridge or pantry.  Serve it with some shredded lamb, or some peri peri grilled chicken, or just serve it straight up as a big bowl of deliciousness.

To get your recipe sheet click here moroccan-carrot-chickpea-salad

 

 

Why do we love Chia Seeds?

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Why do we love Chia Seeds so much?

Firstly they are a great source of fibre, protein and omega-3 fatty acids, as well as providing good amounts of zinc, magnesium, B vitamins and potassium, and they are naturally filling.

Secondly these little babies are so easy to incorporate into our diet – you can add them into your porridge, as well as into baking like muffins and cakes to boost their nutritional content.  Soak them overnight with some almond milk, saltanas, sliced banana or other fruits for a great breakfast option.  Even use them in meatballs or a meatloaf.  Throw some into a smoothie to add some bulk.

Chia seeds form a gel like substance when added to water and can also be used to thicken sauces, soups or even make a fabulous jam (I have shared this recipe before).

 

 

 

 

Got the Sunday Blues?

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Does the thought of a new working week make you feel anxious and nervous all at once?  I would suspect you have the SUNDAY BLUES!

I know because that use to be me!  On a Sunday, and then progressing more into Sunday night I could feel myself getting more and more uptight.  So many of us (stats show up to a staggering 50%) become really down about the upcoming working week that we stay home and are reclusive on a Sunday.  The unfortunate side effect of this is that this can lead to a sleepless Sunday night, and some researchers refer to this as “Sunday Somnia” or the “Sunday Blues”!

When we become anxious we can experience social anxiety and we start to worry about going into perhaps a dis-functional workplace, having to deal with gossip, colleagues perhaps undermining you, worrying about a meeting or a presentation and interacting with some people that you just don’t like!  And on Sundays we start thinking about going back in this unpleasantness!

The Sunday Blues can appear as maybe shortness of breath, feeling a little panicky or restless, unable to sleep and being irritable.

For nearly 3 years before I left the corporate world of working 60+ hours a week to make someone else rich I felt this every Sunday!  And whilst, yes I was in Senior Roles and a few more zeros at the end of my pay cheque than when I started my career ….. every Sunday and then going into Monday morning I would feel sick in the bottom of my belly!

So what can you do to try and beat the Sunday Blues:

* Limit your alcohol and caffeine intake on the weekend

* If you are really that unhappy is it time for you to seek some guidance – do you need to consider retraining, resigning or realigning your career with something that you love and is your passion?

* Take some time to understand are you dissatisfied with your job and why?  Write this down and then ask yourself can you make some changes here, or are these simply out of your control?

* When you start to worry, grab a notepad and get everything that you are feeling “out” and jot it down.

* Ensure you are feeding your mind, body and spirit with all the nutrients it needs to stay positive – healthy eating, getting enough rest, regularly exercise and some meditation or yoga in there as well, time spent with people you love, do things that make you laugh and bring out your inner child!

* Plan 1 or 2 fun activities to do during your working week to keep the balance flowing.

* Learn to accept that there will be things that you just simply cannot control and that there will be nothing you can do about it, and don’t dwell on it.

Donna x

 

 

Chilli Prawn Zoodles

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Who doesn’t love a good noodle stir fry!  I could live on stir fries every night for dinner.

But noodles are highly processed so more often than not, I get the ZOODLES going instead.  But the trick is to add them right at the end  just before serving so that stay tender.

For your printable recipe sheet click here Chilli Prawn Zoodles

Zucchini Tacos

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These soft taco shells will be a winner and a taste delight for everyone and you will have them coming back and asking for more!

You can use them as taco shells, or make them a little larger for a healthy wrap alternative.  Or a little smaller and use them like a savoury pikelet and add some scrumptious toppings when entertaining.

To get your printable recipe sheet click here Zucchini Tacos

Enjoy!

 

Raw Carrot Cake

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Photography obviously isn’t one of my strengths, but making delicious healthy food is.

This raw carrot cake is very morish and delicious.  You can add a little more of the dried fruit if it isn’t sweet enough for you,  just do the tried and true  “taste test”.

Click here to get your printable recipe sheet Raw Carrot Cake

Healthy Choc Brownies

These brownies are to die for …. and no one will even be able to tell that they are made from sweet potatoes!  Yes …. sweet potatoes.

Everyone will want the recipe once they try these, perfect for all occasions …. or just because you can.

Get a copy of your printable recipe sheet here Healthy Choc Brownies

Salads in a Jar

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I LOVE my mason jars for everything from drinking my smoothies or juices from, to popping my fresh herbs in and displaying on my kitchen bench top, to using as general storage jars.  But my absolute favourite way to use them is for packing them with salads.  This is so quick and easy ….. make one or a few at a time and say goodbye to soggy salads for lunch.

Click here for your printable recipe sheet Salads in a Jar

Sweet Potato Carbonara

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The vibrant colour of the sweet potato containing carotenoids will have you devouring it with your eyes.  It is way lighter than pasta, and a whole lot tastier as well.  You could even try substituting the sweet potato with standard potato or turnips…

A beautiful summer version of a winter dish!

Click here for your printable recipe sheet Sweet Potato Carbonara

Indian Inspired Cauliflower Soup

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I am having a love affair with all things “cauliflower” at the moment!  Such a versatile vegetable, and one that is coming back into vogue.

If you love your soups in winter, then this is a must try and one of my favourites in my soup repertoire!  This is so flavoursome, aromatic, tasty and creamy …… and the coriander and cumin just finishes it perfectly.

Click here for your printable recipe sheet Indian Inspired Cauliflower Soup

 

 

Chickpea & Veggie Curry

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Who doesn’t love a delicious mouth-watering curry when the weather gets cold!!!  

The problem when the weather starts to get cold is that we tend to not want to eat salads (or at least I know I do), so one way to get your raw salads into your daily consumption, is to load up a salad on top of your curry!  Adds so much texture and flavour and does way with the need for rice!

I just added a little baby spinach, diced tomatoes, diced avocado, a sprinkle of sunflower kernals and a drizzle of extra virgin olive oil!  It’s a winner!  And combined with the beautiful zesty flavours of the curry ….. mmmmm!

Click here for your printable recipe sheet Chickpea & Vegetable Curry

Cauliflower Risotto (with no rice!)

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With the cooler months approaching, we often start to crave pastas and rice dishes that are hearty and warming!    And as we all know, most of these dishes aren’t our best choices in winter as we normally laden them with heavy creams and cheeses, very heavy and not great for the waistline.

Here is one dish that might just be an alternative for you …. I absolutely LOVE this dish, and this will definitely be a staple on my winter menu and so easy to prepare and cook!

Click here to get your printable recipe sheet Cauliflower Risotto

Enjoy!

Donna

Raw Layered Choc Mousse

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Make this for your next dinner party, or why not just make for yourself to enjoy!

You don’t have to stick to the fruits I have used; you could try some mango, lychees, peaches, nectarines, strawberries, raspberries … look for fruits that are in season and that go well with chocolate!

Here is your printable recipe sheet Raw Layered Choc Mousse

Mediterranean Chicken Bake

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This dish is one of those “throw together” one dish wonders that you really can’t go wrong with!

It’s a sure fire winner for all occasions and served with some SMASHED POTATOES, a beautiful simple salad, some crusty bread ….. they will be lining up for seconds.

Grab yourself a copy of my printable recipe sheet here Mediterranean Chicken Bake

 

Lavender Oil

Lavender Oil is often referred to as the universal or Swiss Army Knife oil, because there are such a multitude of uses for this oil; such as cuts, bruises, burns, headaches, and insomnia. I recommend that you keep a bottle of lavender in every room in your house! The following “fact sheet” is from the Essential Oils Desk Reference Guide, published by Essential Science Publishing:

LAVENDER (Lavandula angustifolia)

ACTION: Antiseptic, analgesic, antitumoral, anticonvulsant, sedative, anti-inflammatory. Lavender is beneficial for cleansing cuts and wounds and is ideal for skin care, since it prevents the build up of excess sebum, a skin oil that bacteria feed on. Lavender has also been clinically evaluated for its relaxing effects.

TRADITIONAL USES: The French scientist René Gatefossé was the first to discover lavender’s ability to promote tissue regeneration and speed wound healing when he severely burned his arm in a laboratory accident. Today, lavender is one of the few essential oils to still be listed in the British Pharmacopoeia.

INDICATIONS: Burns (cell renewal), sunburns (including lips), dandruff, hair loss, allergies, convulsions, herpes, headaches, indigestion, insomnia, high blood pressure, menopausal conditions, nausea, phlebitis, tumors, premenstrual conditions, scarring (minimizes), skin conditions (acne, dermatitis, eczema, psoriasis, and rashes) and stretch marks. It may be used to cleanse cuts, bruises, and skin irritations.

OTHER USES: Lavender is a universal oil with many different applications. It may help arthritis, asthma, bronchitis, convulsions, depression, earaches, heart palpitations, high blood pressure, hives (urticaria), insect bites, laryngitis, nervous tension, respiratory infections, rheumatism, and throat infections.

“My daughter has suffered with shocking Allergic Rhinitis/hayfever all her life.  Puffy eyes, sniffy nose/runny nose, sneezing and congestion.  These symptoms would be worse when Spring Time came along! We have tried many things but one day when driving Georgia to school she tried a drop of lavender in her mouth (not great tasting) and i then got her to rub lavender oil down the bridge and sides of her nose.  Amazingly the oil took effect really quickly and her symptoms reduced as Lavender oil is a natural anti-histermine”.

Nicki Thomson

A few idea’s of the multitude of ways to use your Therapeutic Grade Lavender oil:

  • Rub Lavender oil on the feet for a calming effect on the body.
  • Rub a drop of Lavender oil on your palms and smooth on your pillow to help you sleep.
  • Put a drop of Lavender oil on a bee sting or insect bite to stop itching and reduce swelling.
  • Put 2-3 drops of Lavender oil on a minor burn to decrease pain.
  • Drop Lavender oil on a cut to stop the bleeding.
  • Mix several drops of Lavender oil with V-6 Vegetable Mixing Oil and use topically on eczema and dermatitis.
  • To alleviate the symptoms of motion sickness, place a drop of Lavender oil on the end of the tongue or around the naval or behind the ears.
  • To stop a nosebleed, put a drop of Lavender oil on a tissue and wrap it around a small chip of ice. Push the tissue covered ice chip up under the middle of the top lip to the base of the nose and hold as long as comfortable or until the bleeding stops (do not freeze the lip or gum).
  • Rub a drop of Lavender oil over the bridge of the nose to unblock tear ducts.
  • Rub Lavender oil on dry or chapped skin.
  • Rub a drop of Lavender oil on chapped or sunburned lips.
  • To reduce or minimize the formation of scar tissue, massage Lavender oil on and around the affected area.
  • Rub 2 – 4 drops of Lavender oil over the armpit area to act as a deodorant.
  • Rub a drop of Lavender oil between your palms and inhale deeply to help alleviate the symptoms of hay fever.
  • Rub several drops of Lavender oil into the scalp to help eliminate dandruff.
  • Place a few drops of Lavender oil on a cotton ball and place in your linen closet to scent the linens and repel moths and insects.
  • Place a drop of Lavender oil in your water fountain to scent the air, kill bacteria and prolong the time between cleanings.
  • Place a few drops of Lavender oil on a wet cloth and throw into the dryer, which will deodorize and freshen your laundry.
  • Put a drop of Lavender oil on a cold sore.
  • Diffuse Lavender oil to alleviate the symptoms of allergies.
  • Spritz several drops of Lavender oil mixed with distilled water on a sunburn to decrease pain.
  • Drop Lavender oil on a cut to clean the wound and kill bacteria.
  • Apply 2-3 drops of Lavender oil to a rash to stop the itching and heal the skin.

FRAGRANCE INFUENCE: Calming, relaxing, and balancing, both physically and emotionally.

If you would like any further information contact Nicki Thomson from Serendipity Wellbeing on 0415335645; www.serendipitywellbeing.com; or through Facebook at www.facebook.com/serendipitywellbeing.

Lavender Oil

Raw Choc Balls

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Who doesn’t love chocolate?  This is probably one of my biggest weaknesses.

I have found by having these Raw Choc Balls, which are quite rich in flavour I know when to stop!  That’s always a bonus!

They are decadent, delicious, mourish and once you make them, I am confident you will make them again, and again.

Click here for your printable recipe sheet Raw Choc Balls

Raw Spring Salad

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It’s finally starting to heat up here in Melbourne, so time to get my “creative on” with some spring salads.

This is so simple, so easy, so quick …. there is simply no excuse for not having time to eat well!  Finished with a delightful slightly sweet dressing and some seeds …. nom nom!

Click here to get your printable recipe sheet Raw Spring Salad w Sweet Dressing

Rice Paper Rolls

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Who says you have to go out for Rice Paper Rolls!

The more colourful the better! You can literally make these from any ingredients that you have in your fridge (as long as you have some veggies and a few pantry staple ingredients).

I could eat these every day, no problem at all …. light, fresh, SO tasty, healthy ….

Click here to get your printable recipe sheet Rice paper rolls

Donna x

Raw Caramel Banana Tart

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This is one of the easiest and quickest raw pie/tart recipes.  Just use the base filling, and get a little experimental with your flavours.

Though for this one I have stuck with an oldie, but a goodie …. yes, banana!  Layered with some of the Raw Salted Caramel Dip!

Click here to get your printable recipe sheet Raw Banana Caramel Tart

Raw Salted Caramel Dip

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This is one of those special recipes that must go into your repertoire for making over and over again!

And this dip is so versatile.  Make a batch and just leave in the fridge to use in many ways (though I doubt it will last long).

Serve with some sliced apples for afternoon tea; spread on some toast topped with banana; or use as a filling in a tart.

Click here to get your printable recipe sheet Raw Salted Caramel Dip

 

Raw Apple Cookies

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I have been wanting a change from my normal piece of fruit for afternoon tea, and now that it is getting colder where I live who doesnt want something yummy and a cup of tea or coffee to curb those mid afternoon nasties (or at least that is what I call it….that 4pm time when I could so reach for something naughty to snack on).

So I pulled this recipe from my archive and it is on my “to do” list today to whip some up.  And I think I am going to go with the cooked version only because it is winter here.

4 ingredients – mix together – roll up – chill or cook!  It doesn’t get any easy or quicker than that!

Click here for your printable recipe sheet Raw Apple Cookies

Kale Chips

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Forget that they’re healthy – These are a great low calorie snack – they are morish and you wont be able to stop at one!

So much better for you than digging into a bag of potato chips.  And you can get really creative with the flavours.

Click here for your printable recipe sheet Kale Chips Recipe 3

Lentil Bolognese w Eggplant Stack

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This is my new favourite winter meal, and one that I will continue to serve and devour for years.

The lentil bolognese can be made ahead and kept in the fridge, or even freeze a batch to have on hand and ready to go.

I can think of so many ways that the lentil bolognese can be served; on steamed vegetables, on pasta, on rice, even on some cauliflower rice, on zucchini pasta, in a lasagne, you could even make a lentil and vegetable pie using these mixture.  What about lining some cupcake tins with bacon rashes, popping the mixture into it, and finish off with some cheese and bake.

But for me this served in the eggplant stack is a winner!

Click here to get your printable recipe sheet – Lentil Bolognese w Eggplant Stack

Chickpea Curry

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Dinner is served!

Delicious clean chickpea curry, as is.  Or mix it up by adding in some nutritious vegetables into the mix.

Click here for your printable recipe sheet

Chickpea Curry

 

 

Winter Sweet Potato Salad

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This is a winter winner in our household!  My husband would eat it every night if he had a choice.

You can mix it up to suit everyone – bacon, feta cheese, grated cheese, crumbled tofu, crumbled fried cauliflower……so versatile.

And did I mention…FILLING!

Click here to get your printable recipe sheet

Winter Sweet Potato Salad

 

Sweet Potatoes

I Yam What I Yam

The humble Sweet Potato (quite often called a yam, even though they officially aren’t the same)  is one of my all time favourite vegetables and is so versatile and should be in everyone’s pantry.

They are a nutritious food packed with antioxidants – beta carotene, vitamin C E & D, and minerals like manganese and iron and high in potassium.  Sweet potatoes are said to be a great anti-stress food and known to help relax muscles, steady nerves and balance cognitive function.  They are also said to be one of the best anti-cancer foods.  Sweet potatoes are easily digested and are good for ulcers, inflamed colons, digestive disorders and constipation.

The health benefits of sweet potatoes are available when eaten raw, steamed or baked.

  • Make a simple soup by steaming sweat potatoes (you can leave skin on) until soft, then place in a blender or food processor and blend until cream and smooth (add some vegetable stock if you like your soup not so thick)
  • Make a quick easy winter snack by baking or steaming a whole sweet potato, then cut open and sprinkle some cinnamon, chilli flakes or curry powder (I love cinnamon) and eat just as is!
  • Great as a side dish – steam or bake some and mash, serve with a drizzle of olive oil, coconut butter or even try some avocado.
  • A taste sensation in salads to “bulk” them up – steam or bake some diced sweet potatoes, allow to cool or just warm and serve in a salad

Try some new ways to get this amazing comforting, satisfying, filling vegetable into your diet today!

 

Energy Balls

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These are such a simple, easy, no fuss, no bake recipe perfect for a snack, or you could even have for breakfast or dessert.

They are far healthier and better for you than any store bought or pre-packaged energy bar, and taste better too!

I also make these as a gift and pop them into a sealed glass jar and pretty it up with some beautiful ribbons, paper or even wrap in some calico and string!

Click here for your printable recipe sheet

Energy Balls

Seeded Crackers

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These are fantastic served as a snack with some avocado and tomatoes, or try with some soup instead of bread. I quite often just have them plain with a cup of tea!

Click here to get your printable recipe sheet Seeded Crackers

Peanut Butter & Protein Bars

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Do you have that time in the afternoon, when you want or generally reach for something sweet or a snack that you know is not good for you?

Well here is one of my favourites, easy to make, and delicio!

Click here for the printable recipe sheet.

Peanut Butter & Banana Protein Bars

Rowena Jayne Bio

Hello and welcome!

I am so honoured and humbled to have Rowena Jayne join the Detox Destinations’ family.

Rowena is one talented lady, not to mention beautiful, vivacious, passionate and bubbly.

Check out Rowena’s Bio by clicking on the link below and I am sure you will understand why I am so excited to have Rowena guiding us through our practice in class as well as the Posture Clinics, at the upcoming Bikram Yoga Wellness Weekend being held at Gymea Eco Retreat, Uki (Northern NSW) on 4-6 July 2014.

Rowena Jayne Bio

Eggplant Cannelloni w Tomato

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I absolutely LOVE this dish.  And even if you aren’t a fan of tofu, don’t let that put you off, give this a try.

This is a healthy recipe that is a perfect addition to your winter menu!

I serve this regularly, and when I tell people they have just eaten tofu that are surprised!

Click on link below for your printable version.

Eggplant Cannelloni w Tomato

 

Tom Kha Gai

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I recently made this traditional Thai soup whilst at the beautiful Le Meridian Koh Samui and had to share with you.

It really does only take 5 mins, is simply delectable and anyone who doesn’t cook can even make it because it is so easy!

Click here for your printable recipe sheet:

Tom Kha Gai

Raw Beetroot Choc Cake

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This is one of those cakes that is memorable and great for a special occasion or when you are entertaining for a dessert that is a little different.  

I sometimes do 2 layers of the cake with a layer of cashew cream in between, or some pureed fresh strawberries.

Plate up with cashew cream and fresh strawberries!

Here is your link for your printable recipe sheet

Raw Beetroot Choc Cake

Raw Jungle Salad

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This is one of my all time favourite ways of using young fresh coconut meat (other than eating it straight out of the coconut!).

If you are buying the coconuts to drink the water, try making this sensational summer salad with the meat!

Just enter on link below for your printable recipe sheet:

Raw Jungle Salad

Raw Zucchini Pasta with Creamy Tomato Sauce

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This is my new favourite raw sauce recipe that you can use on raw zucchini pasta, as a salad dressing, or even pop in the fridge for a few days to thicken right up and it turns into a great dip.

Dont be afraid to heat up the sauce if it is more to your liking!

Click here to get your printable sheet and spend a whole 5 minutes making it (I promise you, it is that easy and worth it)

Raw Zucchini Pasta with Creamy Tomato Sauce

Asian Salmon & Slaw

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This is one of my all time favourite ways to cook salmon – the flavours are so fresh, tantalising and tasty!

AND this is incrediblyhealthy, with all the good oils and nutritional in every way.

Click here to download your printable recipe sheet now and maybe put on your menu for tonight’s dinner.

Asian Salmon and Slaw

 

Seasoned Onion Rings

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This time of year we are now cleaning up our eating after the Silly Season Blowout!  But we still want flavour and satisfaction and this savoury snack just ROCKS!

Kids might not like it, but it is a sure winner with the adults!

Click here to get your recipe sheet

Seasoned Onion Rings

Spicy Zucchini Chips

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Oh how I love chips its one of my weaknesses….BUT I don’t love how bad they are for me, the amount of calories that can be consumed so quickly and that I feel incredibly sluggish and guilty after I have eaten them.

So, here is my healthy version and they are SENSATIONAL!

Click here to download your recipe sheet and savour some now

Spicy Zucchini Chips

What to do with Leftover Juice Pulp

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It seems such a waste to just throw out the leftover pulp from your juicing, so here’s some ideas on how you can use the pulp:

1.  Add it to soup to thicken it up

2.  Make your own vegetable broth – boil with water, add some herbs and spices and then drain (really good if you are juice fasting or detoxing)

3.  Add it to homemade vegetarian burgers to bulk up or make fritters (can also use in normal homemade burgers to add nutrients)

4.  You can even add it to your homemade smoothies

5.  Compost and add it to your garden

6.  Feed it to your pets – I often mix into with dog food for my 2 furry buddies

7.  Add it to your pasta sauce, or even add to homemade lasagne

8.  Mix it into homemade muffins, cakes, bread

9.  Use it to make homemade raw pizza crust

10.  Dehydrate the pulp and then mix with raw nuts, seeds and dried fruit for your own version of trail mix

11.  Dehydrate the pulp, then grind into a powder – can be used in smoothies and baking

12.  If you dont have time to use it straight away, you can place into ziplock bags and freeze to use later.

 

Donations for Sisters of Samui

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I have had the absolute pleasure and delight of visiting the beautiful island of Koh Samui, Thailand for over 14 years and generally a few times a year.

Koh Samui is like my 2nd home, not only did I get married here just over 5 years ago, I have also made many wonderful friends on this island (both locals and ex-pats).  There is truly something magical about this little piece of paradise and hence the reason that I run my programs here.

However, there is also, a not so magical side to Koh Samui where much help and assistance is required.  Thailand does not have government support for locals, like we have here in Australia and people HAVE to work otherwise they simply don’t have shelter and food.  The basic necessities are valued very much by the locals.  And for many with so little, they are so incredible happy and generous!

So, for any bookings for my February and March 2014 programs, I will donate AUD$50 (1250 Thai Baht) to the Sisters of Samui organisation.  This amount of money CAN do so much!

Sisters of Samui are a group of inspirational women who wither live on the island or a visiting, and do various fundraising to assist local organisations and groups on the island.

They have helped orphanages, women with babies in prison to provide  safe and hygienic conditions for them , the local dog rescue service (which you would understand the importance of this if you have visited) to name a few.

http://www.sos.onsamui.info/19618.html

If you are interested in finding out more about my February and March 2014 programs, pop in your details here and I will give you a call (please if you outside of Australia, include your Skype details).

/contact/contact-form/

With much love

Donna x

Raw Zucchini Pasta

Raw Zucchini Marinara Pasts

 

This recipe is courtesy of the wonderful team of chefs who provide our DELICIOUS meals during my Bikram Yoga Wellness Week program.

You will be surprised how great this is, and if you have kids who are fussy with eating veggies get them involved in making the zucchini pasta.

Click here to get your printable recipe sheet:

Raw Zucchini Pasta

Happy Rawking!!!!

 

Blueberries – The Super Food

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SO EXACTLY WHAT CAN THIS SMALL BLUE FRUIT DO TO HELP YOU IN  YOUR HEALTH QUEST?

We have all heard about the numerous “super foods” that are meant to to help boost our immune systems, keeping us looking younger and help to keep us generally healthy. Blueberries are a part of these “super foods” and also taste delicious.

You can purchase frozen blueberries from most supermarkets these days, however we all know that fresh is always best.  If you are buying frozen ones I would suggest trying to purchase organic produce, ones that are bright in colour and move freely when you gently shake the packaging.  If not, there may be a possibility that the fruit is mouldy, soft or damaged.  If they are frozen all together and don’t move around this could indicate that they have been thawed and refrozen.

According to experts in the US who have carried out research and studies into the health benefits of blueberries, they believe they may change the way that we process fat and sugar in our diets.   The researchers found that when obese rats were given meals enriched with blueberries, they lost fat from their stomachs.  More research is required, however the findings are positive that blueberries do in actual fact help reduce body fat.

Blueberries and these other “super foods” are best known for their antioxidants!  Blueberries contain one of the highest amounts of antioxidants than any other fruit.

They are rich in Anthocyanin, Vitamin C, B Complex, Vitamin E, Vitamin A, copper (which is a very effective immune builder and is anti-bacterial), selenium, zinc and iron.

Eating as little as a 1/4 cup of these daily is believed to boost your immune system and assist in the prevention of infections.

As with most “super foods” we tend to look at these as a way to reduce the signs of ageing.  The way blueberries do this is by neutralising free radicals which can affect disease and ageing in the body.

Last, but by no means least, it is thought that blueberries help to prevent some types of cancers.

So why not increase your body’s health the natural way and get some blueberries today!

 

Peanut Butter & Banana Protein Bars

Catherines peanut butter & banana photo

 

This is one of the best mid afternoon snacks, and ticks all the boxes!

Click here to download the printable recipe sheet, and make some today!

Peanut Butter & Banana Protein Bars #2

Enjoy (and dont eat them all at once!)

With much love

Donna

Raw Veggie Sushi Rolls

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This is one of my all time favourite raw foods.  As with all of my recipes that I share with you, it’s about ease, speed and a big dose of deliciousness!

Click here to download and print off your recipe sheet:

Raw Veggie Sushi Rolls

 

 

Salad Dressings

Salad in a glass

 

So summer is upon us, which means lots of fresh, in season, tasty, mouth watering fruits and veggies!  And in my household it means lots of salads!

I think a tantalising salad dressing really can be the difference between a great satisfying salad, or it being “just a salad”.

So I would like to share with you some of my all time favourites.

So here’s the link with all the recipes that you can print and have ready to go:

Salad Dressings

 

Juicing V Blending

Green Fruit Smoothie

Now this is something I get asked all the time!  Anyone who knows me, knows I love my juices and I have at least 2 green juices a day (one in the morning before my daily Bikram Yoga class and one around mid afternoon) and I admit I am an extreme advocate for juicing! But I also love my green smoothies.

So which is better for you?  And what is the difference?

Both juices and smoothies are extremely beneficial to your health, but in different ways.  Both make it easier for you to   to consume your daily intake of fruit and vegetables.

JUICING:  This results in a juice drink (without the fibre of the fruit and vegetables)

Equipment – generally you have a choice of 2 types of juicers:

Centrifugal Juicers – the cheapest option – these types of juicers introduce heat and oxygen and unfortunately destroy the enzymes and nutrients in your fruit and vegetables.

Cold Press Juicers – these are the more expensive option – these types of juicers produce a higher quality juice and actually extract more juice from your fruit and vegetables whilst maintaining the integrity of the enzymes and nutrients.

Juicing takes a little more preparation than blending smoothies and some would say, longer to clean your equipment.

Juicing is a process whereby the juicing equipment separates the water and nutrients from the fruit and vegetables, and then discards the fibre.

When your body is not digesting food (fibre), this provides your body with the opportunity to have a rest.  Which means your body is not having to work so hard to break down the food to absorb all the goodness and nutrients.  With juicing all the goodness and nutrients is absorbed into your blood stream in as little as 15 minutes.

Juicing is exceptionally wonderful if you are sick, ill or have lost your appetite as you can quickly provide your body with a super effective dose of nutrients and vitamins.    Fresh juices are so nutrient dense and have the powerful ability to nourish your body at a cellular level.

Note:

Try to consume your juices within 15 minutes of making them as exposure to light and air will destroy some of the nutrients – if you cant drink immediately or are making a juice to take with you, ensure that you store your juice in a dark airtight container (glass is better).

Consuming juices made from only fruits (which are high in sugar), can cause an increase in your blood sugar levels. Try to have mainly vegetables and to sweeten your juice, just add 1 piece of fruit (green apples are the best).

BLENDING:  This results in a thick smoothie (with the fibre of the fruit and vegetables)

Equipment – the best blender is one that doesn’t heat up the enzymes in your produce as it is breaking apart the fibres.  My blender of choice is a Vitamix for this very reason, and it will last longer than cheaper blenders.  However, you could also try brands such as NutriBullet or the Tribest Personal Blender.

Blending to make smoothies is quicker than juicing, and also easier to clean your equipment.

Blending to make smoothies  contains the entire pieces of fruit and vegetables all blended together.  The inclusion of the fibre in smoothies means that you stay full for longer periods and will also assist in digestion.  This really is the true meaning of  “drinking” your fruit and vegetables.

With blending your fruit and vegetables into a smoothie all the goodness and nutrients are slowly released into the blood stream, which means that you wont experience the highs and lows that can occur with blood sugar level spikes.

Note:

Blending smoothies to take with you are perfect as a “fast food” option.  However the same with juices they are best consumed within 15 minutes of making them as exposure to light and air will destroy some of the nutrients – ensure that you store your smoothie in a dark airtight container (glass is better).

When making your smoothie, always put your liquid ingredient into your blender first (e.g. water, coconut water, almond milk etc), then pop in your greens of choice, your fruit, your herbs and superfoods afterwards.

Either way, both juicing and blending are super good for you!  Try both, or try one!

* Detox Destinations is in no way associated or being paid by any of the manufacturers of equipment that are mentioned above.

 

 

Raw Banana Lime Cheesecake

I had to actually stop and think about the ingredients and measurements that I used on the weekend for this recipe, as I was too busy making it and thinking about eating it!  And I have to say, it was sensational!

Enjoy!

Here’s the link for the recipe that you can print out:

Raw Banana Lime Cheesecake Recipe Sheet

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Health Benefits of Apple Cider Vinegar

apple-cider-vinigar_1

After a conversation with a friend yesterday, and we were chatting about ACV and I was thinking about my routine and how much I use this FANTASTIC product.  So I thought I would do a post on it.

I would label this product a must have in your pantry.  People have been using it for medicinal purposes for thousands of years.  In actual fact in 400 B.C. the great Hippocrates (Father of Medicine), used it for it’s healthy benefits.

I actually make my ACV drink each morning by mixing 2 tablespoons of Braggs ACV into a glass of water and drinking.  Dont get me wrong, it is not the most “delicious” drink I have ever had, but I know it’s good for me and over and done with in a few seconds.  You could also try adding in a splash of some fresh sweet fruit juice, honey or a little stevia into the ACV and water mix.  Or I did a post a few weeks ago with more of a “mixture” of a few ingredients, which is a great way to start.  I use ACV in alot of my salad dressings as well.

So here is why I take my ACV each morning, and use in my dressings:

  • Lowers Cholesterol 
  • It can assist in keeping blood pressure down
  • Its a natural diabetes fighter
  • It can help with weight loss – by breaking down fats so that your body can use the fat rather than storing it (and as part of a overall weight loss plan, its by no means a magic bullet)
  • Rich in potassium
  • Has a high alkaline property – this aids your body in maintaining good pH levels for a healthy alkaline state
  • Supports a healthy immune system
  • Promotes improved digestion
  • Helps to soothe dry sore throats

You can also use use it as a rinse if you want shiny, healthy hair (mix equal parts ACV and water).

Its also good if you have eczema, acne or irritated skin – dilute it with water and use as a toner.

It can removes stains on your teeth – just rub some on your teeth, then rinse.  Or you can gargle with it, but make sure that you do brush your teeth afterwards.

TIPS:

Make sure you ONLY buy the raw, organic, unfilitered kind of ACV – my choice is always the BRAGG’s brand.

Do use what they call the “mother” (which is the sediment stuff at the bottom of the bottle) and always give the bottle a good shake.

Do dilute ACV if you are ingesting it, as it can be harsh on your osephagus.

 

9 Quick Ways to an Anti-Inflammatory Diet

Eat more wholefood – eating more of a wholefood real food diet, which is rich in brightly coloured fruits and vegetables.  Making sure you include lots of lovely dark green vegetables (such as broccoli, kale, spinach) berries, beetroot, cherries, oranges and carrots, which are have strong anti-inflammatory actions.

Limiting red meat – unfortunately eating too much red meat can encourage inflammation in our bodies.  Try replacing a few meals a week with some oily fish (like salmon or trout) as these contain anti-inflammatory omega-3 fats.

Add Tumeric – try adding a good does of tumeric and bright up your meals (also great in smoothies).  This wonder spice is well know for its ability to reduce inflammation in the body.  Some other amazing herbs and spices that also fight inflammation include cinnamon, ginger, garlic and chilli.

Fresh Tumeric Root

Licorice Tea – try replacing one coffee a day with a cup of delicious licorice tea.  This herb contains an active ingredient called glycyzzhirin that is well know for its potent anti-inflammatory properties, and is extremely beneficial for helping with arthritis and other inflammatory conditions.

Avocado – Avo’s have a high lycopene content (the same as tomotoes) and are full of anti-inflammatory nutrients – put some in your salads, in your smoothies (makes it nice and creamy), make a guacamole with some wholegrain crackers, or bake an avocado with an egg cracked in the middle.

Avo Image

 

Limit Sugar – start to reduce your intake of refined and sugary foods, as these elevate your glucose and insulin levels.  These types of high GI foods actually promote inflammation and can exacerbate inflammatory conditions.  Try replacing with natural fruits, stevia (can use in baking instead of sugar.  to sweeten salad dressings, in stir fries and a cup of tea).

Nuts & Seeds – transform your breakfast and your start to the day into a super anti-inflammatory meal, whether it be oats, cereal or a smoothie.  Just add a handful of walnuts, ground chia, flax seeds, LSA or hemp seeds.  These are particularly high in heart-healthy omega-3 fats.

Juicing – Pomegranate juice is full of antioxidants and anti-inflammatory powers.  Pineapple juice contains Bromelain and enzymes that can help ease inflammation (particularly good for osteoarthritis).  Other fruits that are wonderful for inflammation include oranges and kiwi fruits (as they contain an abundance of Vitamin C).

A good Anti-Inflammation Juice to get you started – 6 carrots + 4 celery stalks + 1 cup pinapple + 1/2 lemon

carrot-juice

Green Tea – not only is green tea great for slimming it is also known for its antioxidants and being able to assist with inflammation.  The compound called quercetin which is found in this tea is responsible for reducing arthritis pain.

 

 

 

2014 Detoxing and Cleansing Programs Finalised!

And here they are, the dates for my Detoxing and Cleansing Programs in 2014!

15 – 28 February

 8 – 21 September

Put in your leave form now, mark some time out in your diary, organise whatever you have to do….JUST DO IT! Give yourself the gift of a healthy holiday and come back feeling the best you have ever felt (AND not needing a holiday from your holiday)!
Is this you?  Feeling exhausted all the time, tired, so much to do not enough time…everyone wants something from you, how many “hats” do you wear? Sick, a little weight to shift….there are so many reasons to detox.  The list goes on, and on, and on!  Wouldn’t you love some “time out” just for you!  This will be the best time you will ever invest in yourself!

Check out my detoxing and cleansing programs:

https://www.detoxdestinations.com.au/programs-and-packages/cleansing-programmes/

Don’t forget I offer: 

  • 3 levels of accommodation to suit all budgets
  • Family Friendly – you can bring your partner, friend, sister, mum…..whoever you want to….even the kids!
  • Flexible – you can start and finish any of the programs during the nominated dates, which allows you the freedom of flying on non-peak days if you want to and maybe save some money
  • Arrive early or stay longer than the actual program – make the most of your cleanse…I can explain how this all works

If you have any questions, go to my contact page and send an enquiry or quote form, or give me a call.

You wont regret it!!!

2014 Bikram Yoga Wellness Week Dates Confirmed

Book yourself in now!

Make a commitment to yourself!

Have an AWESOME holiday to look forward to in 2014!

Hang out with like-minded yogis, improve your practice, eat healthy and amazingly tasty food, lots of massages, lots of fun, lots of laughs and get to explore the beautiful island of Koh Samui.

Monday 3 – Sunday 9 March

Monday 1 – Sunday 7 Sept

Monday 22 – Sunday 28 Sept (school holidays in some states)

If you have any questions, please feel free to go to my contacts page /contact/contact-form/

Or shoot through a quote request form /contact/quote-request-form/

And I will get back to you pronto!

Namaste!