Healthy cooking and eating at home has incredible physical health benefits, but preparation of meals in the family kitchen has also long been seen as an activity to bring the family together.
You will notice that a lot of my recipes call for similar ingredients. So here’s what and why:
- Rice malt syrup – low GI sweetener, that is not processed and has ZERO fructose (often a source of intolerance)
- Coconut oil – fabulous source of lauric acid that boosts the immune system and has a very high smoking point so if using when cooking you can be sure that you are not turning it rancid!
- Almond milk – this is a personal favourite, although if there are nut issues in your home please substitute for oat/quinoa/rice or coconut milk – this is one of those ingredients that you can easily substitute and play around with until you find one you love J
- Almond meal – again, substitute for gluten free flour if there are nut issues, otherwise, enjoy the protein, calcium and beneficial fats that this food contains.
So now you just have to get the kids in the kitchen, make some mess, have some fun, teach your kids some skills for life and get healthy as you do it!
Healthy drinks can be healthy, tasty and hydrating!
Again, have fun with these recipes and when you are feeling confident, feel free to ‘tweak’ the ingredients or quantities…let me know how you go!
Breakfasts, Lunches & Dinners
Being a busy mum, I understand the difficulty in cooking healthy meals in record time!
Here you will find easy, quick recipes, using whole foods, which will fill little tummies and satisfy bigger ones.
All recipes provide adequate amounts of protein, carbohydrates, beneficial fats as well as vitamins and minerals for growing little bodies and busy adult ones.
You will notice that meals are predominately gluten free. In my experience, eliminating a gluten-heavy diet and replacing with wholesome gluten free options can alleviate digestive issues, assist with weight loss, improve energy levels and promote healthy sleep habits.
Give it a go!
– Did you know that to sleep well and maintain proper mood, you need adequate protein intake?
- Protein assists with production of neurotransmitters (helpful little gems) such as melatonin; which regulates sleep/wake cycles, and serotonin; which is crucial for a happy mood (depression is related to serotonin deficiency).
– Protein is also important for weight maintenance – regulating blood sugar levels (reducing sugar cravings) and keeping you fuller for longer
– ‘Eat a rainbow!’ – recipes contain a variety of vegetables – providing antioxidants, fibre, endless nutrients and healthy carbohydrates.
Most of the questions that I get asked about are what can they eat as healthy snacks.
The BEST advice that I can give you in this area is to make like a girl/boy scout and ‘BE PREPARED’!
Allocate some time into your weekly schedule to prepare healthy snacks (yes, I know, this may seem impossible), but the benefits are worth it.
When you are consuming healthy snacks you can regulate blood sugar levels, increase energy, provide essential nutrients for healthy mood and weight loss…of course, these is just the beginning of the health benefits.
Many of the recipes will call for ingredients such as:
- Tahini – fantastic source of calcium, iron, magnesium, and B vitamins
- Rice malt syrup – source of zinc and manganese supporting your immune system!), antioxidants, and sweetens (without the blood sugar dysregulation of cane sugar!)
- LSA) Linseed, sunflower seed and almond meal) -providing protein, omega-3 fats, vitamin A, E, D and B, calcium, zinc and magnesium
- Quinoa flakes – a complete protein (all amino acids), magnesium, manganese and fibre.
- Cacao Powder – magnesium, antioxidants, sulphur (beneficial for healthy skin and nails)
- Chia seeds – omega-3 fats, protein, magnesium, fibre, calcium, vitamin C, antioxidants, and iron.
Dressings & Sauces
Ok, so you are doing so well – you have the main meals planned and bubbling away, healthy breakfasts served and THEN… out come to dressings and sauces full of sugar and preservatives (not to mention they cost a fortune).
Enjoy these recipes, they taste great and will leave a little extra in your wallet each month 🙂