tag:blogger.com,1999:blog-53219031169440797522024-03-05T21:47:09.616+11:00Knife Fork ChewA blog containing easy, fast and mostly healthy mealsMichelle Jenkinshttp://www.blogger.com/profile/02920428860314651239noreply@blogger.comBlogger243125tag:blogger.com,1999:blog-5321903116944079752.post-22059793351191654932015-08-17T17:39:00.001+10:002015-08-17T17:39:17.524+10:00Irritable Bowel Syndrome (IBS)<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVYwD1QBy-5HJgOi6q8-AQdXP43dBte6wQ7JAWBAI271F_isK0hVPSQz2fKtJ4NcoQc6tKXNTi0MzTrJWuGxHv2ZhpGyMaF5migLcqVLsPgQLnGMDGjXCw1gpcbv1llTOPzjpMdSX0ndU/s1600/bowel.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVYwD1QBy-5HJgOi6q8-AQdXP43dBte6wQ7JAWBAI271F_isK0hVPSQz2fKtJ4NcoQc6tKXNTi0MzTrJWuGxHv2ZhpGyMaF5migLcqVLsPgQLnGMDGjXCw1gpcbv1llTOPzjpMdSX0ndU/s400/bowel.png" width="400" /></a></div>
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<span style="font-size: x-large;">What is IBS?</span></h2>
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Irritable Bowel Syndrome does not cause permanent damage to the colon. It appears as cramping, abdominal pain, bloating, gas and alternating bouts of diarrhoea and constipation. It is uncomfortable and can seriously affect a person's quality of life. Around one in five Australians experiences the unpleasant symptoms of IBS at some time (Source: <a href="http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/irritable_bowel_syndrome" target="_blank">Better Health Victoria</a>).</div>
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Normally when you eat food the muscles of your gastrointestinal tract contract and relax rhythmically, moving food through your digestive system until it exits your body. It's thought that in IBS the contractions are sometimes stronger and longer lasting than normal. As a result food is hurried along the GI tract without being properly digested - causing gas, bloating and diarrhoea. But sometimes the contractions may be weak and short lived, causing constipation. IBS is estimated to affect 11% of the global population, but since there are no biological markers to test for it clinically, it's thought to be largely undiagnosed.</div>
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<span style="font-size: x-large;">What causes IBS?</span></h2>
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The cause of IBS isn't clear, but stress, altered gut bacteria, genetics and food sensitivities may all be involved. Whatever the cause, multiple factors can exacerbate IBS symptoms. These include certain foods, stress, hormonal changes and mood issues such as anxiety and depression. Research has shown that the neurotransmitter serotonin may be important in the symptoms of IBS, by altering the function of nerve cells in the bowel and causing changes in pain sensation and bowel function (Source: <a href="http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/irritable_bowel_syndrome" target="_blank">Better Health Victoria</a>).</div>
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<span style="font-size: x-large;">Other bowel complications</span></h2>
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<i>Inflammatory Bowel Disease</i> is becoming increasingly common among the population and include: </div>
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<ul>
<li>Ulcerative Colitis - usually limited to inflammation of the innermost lining of the large intestine and colon</li>
<li>Crohn's Disease - causes inflammation anywhere along the digestive tract and can penetrate into the deep layers of the intestinal wall.</li>
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Because these are diseases of ongoing inflammation, infection is a prime culprit for the cause. Research also shows they may also be autoimmune disorders meaning that your body reacts as if it is fighting a pathogen when in fact no threat is present.</div>
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<i>Coeliac Disease</i> is a condition in which you cannot tolerate gluten, a food protein. In these cases, eating gluten damages the small intestine and causes adverse side effects.</div>
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<br /><i>Intestinal Obstruction</i> occurs when the intestines become blocked. As a result, the intestines are unable to complete processing food or pass stool (Source: <a href="http://www.healthline.com/health/bowel-disorders#Types2" target="_blank">Health Line</a>).</div>
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<span style="font-size: x-large;">What can I do?</span></h2>
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<ul>
<li>see your Doctor for advice - they may suggest certain medications for controlling diarrhoea or constipation</li>
<li>increase fibre and water intake</li>
<li>alcohol, nicotine and caffeine can be triggers for some people, cut down or stop completely and see if things improve</li>
<li>keep a food diary and eliminate foods which cause uncomfortable symptoms</li>
<li>graze during the day instead of having 3 large meals</li>
<li>add yoghurt to your diet - a quality yoghurt with the good bacteria, acidophilus or take acidophilus supplements</li>
<li>do other elimination tests like removing lactose and gluten from your diet - do things improve?</li>
<li>try supplements like Effervescent Magnesium Ascorbate Crystals, Peppermint Oil or Artichoke Leaf Extract</li>
<li>Peppermint tea and Ginger tea are known for relaxing stomach muscles</li>
<li>remember to exercise (Source: <a href="https://www.health.arizona.edu/health_topics/general_health/ibs.html" target="_blank">Health Arizona</a> and <a href="http://www.besthealthmag.ca/best-you/home-remedies/natural-home-remedies-irritable-bowel-syndrome#LRfLvejt6Qz8upzm.97" target="_blank">Best Health Magazine</a>).</li>
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<span style="font-size: x-large;">A personal perspective</span></h2>
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I have suffered from IBS for most of my adult life. To make matters worse, when I had a colonoscopy, the surgeon discovered I also have a twisted bowel. I needed to eliminate or drastically reduce the following from my diet:</div>
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<ul>
<li>full fat products</li>
<li>highly processed foods</li>
<li>full cream milk, cheese and dairy- I switched to lactose free and skim</li>
<li>gluten and/or wheat</li>
<li>excessive amounts of pasta</li>
<li>deep fried food</li>
</ul>
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If I keep these foods to a minimum (only splurge once in a while) then I'm OK. After years of suffering excruciating abdominal pain, I now know what the triggers are and avoid them as much as possible. However it isn't always possible to avoid them, i.e. eating birthday cake at your friend's birthday, so I simply have a very small piece and flush it out with lots of water. My general rule of thumb is be good to your gut 80% of the time and allow yourself to be naughty 20% of the time...it's called living!</div>
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Previous blog post...<a href="http://knifeforkchew.blogspot.com.au/2015/08/organic-farming.html" target="_blank">Organic Farming</a></div>
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Michelle Jenkinshttp://www.blogger.com/profile/02920428860314651239noreply@blogger.com9tag:blogger.com,1999:blog-5321903116944079752.post-60253930199490004452015-08-02T17:29:00.002+10:002015-08-21T09:25:16.230+10:00Nutrition Basics: Organic Farming<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0sYn6NrjuAZnohSggwVPG5NVxw6ZV8bkhvSV043dagNCjKPNwBawi0bOSQde_WPdSozLZwOp4mAQsAqZmgv0emUQR8kyAcCdIPt8qcdPZ1ah5uQE_R5oeQSpZ63Nibayj6vrQvcqzhxc/s1600/organic+farming.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="336" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh0sYn6NrjuAZnohSggwVPG5NVxw6ZV8bkhvSV043dagNCjKPNwBawi0bOSQde_WPdSozLZwOp4mAQsAqZmgv0emUQR8kyAcCdIPt8qcdPZ1ah5uQE_R5oeQSpZ63Nibayj6vrQvcqzhxc/s400/organic+farming.jpg" width="400" /></a></div>
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<span style="font-family: Verdana, sans-serif; font-size: large;">What is Organic?</span></h2>
<span style="font-family: Verdana, sans-serif;">Organic is a way of growing food products in greater harmony with nature, without using synthetic pesticides, fertilizers, antibiotics or growth hormones.</span><br />
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<span style="font-family: Verdana, sans-serif; font-size: large;">The organic farming boom</span></h2>
<span style="font-family: Verdana, sans-serif;">Organic farming is booming and has been one of the economy's best performing industries over the past five years. Global demand for organic products is rising with ongoing high levels of health consciousness. Australia has the largest area of organic farmland in the world, at an estimated 11.0 million hectares. The majority of this land comprises large rangelands for organic cattle farming.<br /> <br />Becoming an organic farmer is not simple however. The barriers to enter the organic farming industry are moderate, mainly due to the lengthy certification process and conversion costs. Some farmers are deterred by the difficulty and potentially lower income involved in the conversion process to organic farming. Full organic certification requires a farmer to produce organically in accordance with all requirements of the organic standard for at least three years. (Source: <a href="http://www.ibisworld.com.au/industry/default.aspx?indid=1912">Organic Farming in Australia</a>). However barriers are expected to decline as organic farming becomes more popular and organic produce becomes more sought after.</span><br />
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<span style="font-family: Verdana, sans-serif; font-size: large;">What is 'Certified Organic'?</span></h2>
<span style="font-family: Verdana, sans-serif;">Certified Organic products must be grown and processed according to the AUS-QUAL certified National Standard for Organic and Biodynamic Produce.<br /><br />Organic Foods Are:</span><br />
<ul><span style="font-family: Verdana, sans-serif;">
<li>Regulated by strict standards and yearly inspections</li>
<li>Processed without synthetic colours, flavours, preservatives and other common additives</li>
<li>In greater harmony with nature using methods to protect soil, water and air quality</li>
<li>Safer for farmers to grow</li>
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</span><span style="font-family: Verdana, sans-serif;"> For information about Organic Certification see </span><a href="http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/organic_food" style="font-family: Verdana, sans-serif;">Better Health Victoria</a><span style="font-family: Verdana, sans-serif;">.</span><br />
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<span style="font-family: Verdana, sans-serif; font-size: large;">What is organically grown in Australia?</span></h2>
<span style="font-family: Verdana, sans-serif;">Types of organic produce available in Australia include fruit and vegetables, dried legumes, grains, meat and meat products, dairy foods, eggs, honey and some processed foods. Animals raised using organic methods are treated humanely and with respect. For example, chickens are free range and not kept in cages, and cows are not kept in feed lots. Organic farming is also concerned with protecting the environment and working in harmony with existing ecosystems, including conserving water, soil and energy, and using renewable resources and natural farming cycles.</span><br />
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<span style="font-family: Verdana, sans-serif; font-size: large;">Benefits of eating organic food</span></h2>
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<span style="font-family: Verdana, sans-serif;">Several studies have compared the nutritional content of organic and conventionally grown plants, and most have shown no significant differences in key vitamin and mineral content. However, although the differences are small, research has shown that some organic food has:</span><br />
<ul><span style="font-family: Verdana, sans-serif;">
<li>Lower nitrate levels</li>
<li>Higher vitamin C levels</li>
<li>Higher levels of selenium (Source: <a href="http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/organic_food" target="_blank">Better Health Victoria</a>).</li>
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<span style="font-family: Verdana, sans-serif;">Other benefits include</span></div>
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<li><span style="font-family: Verdana, sans-serif;">The animals are raised in a pasture as nature intended and feed on grass and hay</span></li>
<li><span style="font-family: Verdana, sans-serif;">Animal feed contains no additional growth hormones,</span><span style="font-family: Verdana, sans-serif;"> antibiotics or animal by-products</span></li>
<li><span style="font-family: Verdana, sans-serif;">Under Organic Certification the use of antibiotics, hormones, preservatives, growth promotants and genetically modified organisms are banned so there is no possibility of human consumption</span></li>
<li><span style="font-family: Verdana, sans-serif;">All products are produced without gluten and preservatives which is perfect for people with gluten intolerances and those cutting out preservatives, additives and chemicals</span></li>
<li><span style="font-family: Verdana, sans-serif;">Organic meat contains full minerals, nutrients and omega-3 fatty acid profile of typical green pasture raised animals</span></li>
<li>No genetically modified (GM) components</li>
<li>No exposure to irradiation</li>
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<li><span style="font-family: Verdana, sans-serif;">Organic farmers minimise damage to the environment by using physical weed control, and animal and green manure</span></li>
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<span style="font-family: Verdana, sans-serif;"><span style="font-family: Verdana, sans-serif;">Previous blog post...<a href="http://knifeforkchew.blogspot.com.au/2015/07/nutrition-basics-pesticides-antibiotics.html" target="_blank">Pesticides, antibiotics and hormones in farming</a></span></span><br />
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Next blog post… <a href="http://knifeforkchew.blogspot.com.au/2015/08/irritable-bowel-syndrome-ibs.html?m=0" target="_blank">Irritable Bowel Syndrome (IBS)</a></span></div>
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Michelle Jenkinshttp://www.blogger.com/profile/02920428860314651239noreply@blogger.com0tag:blogger.com,1999:blog-5321903116944079752.post-13140792854761720382015-07-19T14:05:00.003+10:002015-08-17T13:28:47.395+10:00Nutrition Basics: Pesticides, Antibiotics and Hormones in Farming<div class="separator" style="clear: both; text-align: left;">
<span style="font-family: Verdana, sans-serif;">When you're shopping for food or whilst cooking, do you ever think about what is in the food we eat? Do you ever wonder about the pesticides which are used on freshly grown produce? Or the added hormones and antibiotics in our meat?</span></div>
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<span style="font-family: Verdana, sans-serif;">If you eat a steak bought at the supermarket, you're ingesting a lot more than meat with every bite... you're also consuming hormones, antibiotics and pesticides. The same goes with a typical glass of milk you drink. That's because agriculture has take every step to ensure it squeezes the absolute most out of the animals it farms regardless of how it affects your health, or the welfare of the animal.</span><br />
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Let's talk about pesticides</span></h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8DXD3L-0jLLsXltbYPt8vpQUvsqpsvvbzu7Z939aVKEcZ30d3pqDHVjWGaCxNUQcLetvy7ZCOy5LbUruB1_Yh6H8fiPpCDaD1XpnqVuLDeisTJJXInR8EPH7SnTN-JhSL4Td9Ox9VdhM/s1600/pests.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="251" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj8DXD3L-0jLLsXltbYPt8vpQUvsqpsvvbzu7Z939aVKEcZ30d3pqDHVjWGaCxNUQcLetvy7ZCOy5LbUruB1_Yh6H8fiPpCDaD1XpnqVuLDeisTJJXInR8EPH7SnTN-JhSL4Td9Ox9VdhM/s400/pests.jpg" width="400" /></a></div>
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<span style="font-family: Verdana, sans-serif;">Pesticides are designed to control the nuisance and damage caused by pests, and have contributed to reducing disease and increasing food production worldwide. But the availability and widespread use of pesticides also has the potential to pose unexpected risks, both directly and indirectly, to our health. (Source: <a href="http://learn.eartheasy.com/2010/05/6-ways-to-reduce-your-exposure-to-pesticides/" target="_blank">Earth Easy</a>). Chemicals such as pesticides, antibiotics and hormones are used in plant and animal farming to boost production and ensure adequate food supply. The crops are sprayed with pesticides and inevitably some of those pesticides remain on the crops. When animals eat grain, they are ingesting pesticide residue and when we eat the animals, we too are ingesting this residue. Residues can be harmful to humans if taken in large amounts and that why chemical levels in food are set by law. Since pesticides accumulate in the fatty portions of plants and animal foods such as red meat...butter and cheese are pesticide magnets. Some people choose to buy organic produce to avoid pesticide residues. Organic farming grows produce without the use of synthetic chemicals or pesticides (Source: <a href="http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Food_pesticides_and_other_chemicals" target="_blank">Better Health</a>).</span><br />
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Let's talk about antibiotics</span></h2>
<span style="font-family: Verdana, sans-serif;">Antibiotics are used widely in food animals as growth promoters and to prevent and treat infection. Avoparcin, a glycopeptide related to the human drug Vancomycin, is used in Australia as a growth promotant in pigs, chickens and cattle. As well as oral administration and injection of antibiotics, small amounts are mixed into animal feed for weeks or months at a time. Feed dosing provides ripe conditions for the emergence of resistant strains. Antibiotics are also sprayed onto fruit trees to prevent and treat infection. Traces of antibiotics that remain after the initial spraying may encourage emergence of resistant strains of bacteria. During spraying the wind can spread low concentrations of the antibiotic further afield, possibly increasing the risk of resistant bacteria. In both cases, it is possible for antibiotic-resistant bacteria to enter the food chain, ultimately reaching humans (Source: <a href="http://www.abc.net.au/science/slab/antibiotics/agriculture.htm">ABC</a>).</span><br />
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Let's talk about hormones</span></h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-rbq_Rv6bf64YiF1bh6jv_2x597Wmc434jp37VLScBfHwVpXL4fBRNNggXosATe6L6X75SVSQS_Qn96Rex23Ddb8xITZSReNscvrjPiNZhjB4PAsWnD1K52q0vdYSdigeHfc_19HZ2Ag/s1600/cattle.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-rbq_Rv6bf64YiF1bh6jv_2x597Wmc434jp37VLScBfHwVpXL4fBRNNggXosATe6L6X75SVSQS_Qn96Rex23Ddb8xITZSReNscvrjPiNZhjB4PAsWnD1K52q0vdYSdigeHfc_19HZ2Ag/s400/cattle.jpg" width="400" /></a></div>
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<span style="font-family: Verdana, sans-serif;">In today's large factory farms hormones are widely administered to cattle in order to artificially accelerate their growth and increase their milk production. Hormonal growth promotants (HGPs) are naturally occurring hormones such as oestrogen, or synthetic alternatives, which are used in cattle to accelerate weight gain. HGPs—used in Australia for more than 30 years—are used on about 40 per cent of Australian cattle and annually add $210 million to the value of the beef industry. (Source: <a href="http://www.foodstandards.gov.au/consumer/generalissues/hormonalgrowth/Pages/default.aspx" target="_blank">Food Standards Australia</a>). </span></div>
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<span style="font-family: Verdana, sans-serif;">Cows treated with hormones produce 15% more milk than regular cows and they grow 20% faster so this is great news for the farmer. The bad news is that this has no benefit for us and actually poses a significant threat to our health. Dairy contributes to extensive hormonal problems and can also lead to acne and diabetes as a result (Source: <a href="http://www.onegreenplanet.org/natural-health/how-your-food-choices-impact-your-hormones/" target="_blank">One Green Planet</a>).</span><br />
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<span style="font-family: Verdana, sans-serif;">Many cancers are hormone-related, such as breast cancer in women and prostate cancer in men. Any excess hormones in your food may increase your risk. Giving hormones to cattle has significant implications on the animal's welfare. Many calves are stillborn or die shortly after birth, while, as a result of induction, mother cows are susceptible to dangerous health complications: retained foetal membrane (placenta), weakened immune systems, and risk of infection. (Source: <a href="http://www.shellethics.com/animals/australian-dairy-industry-life-dairy-cow/" target="_blank">Shell Ethics</a>).</span><br />
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<span style="font-family: Verdana, sans-serif;">An interesting fact: Russia has banned the importation of both American and Australian beef due to growth hormones (Source: <a href="http://www.abc.net.au/news/2014-04-10/hgp-in-beef/5380390" target="_blank">ABC</a>). Despite the World Health Organisation, international studies and the Australian Therapeutic Goods Administration concluding: "there is unlikely to be any appreciable health risk to consumers from eating meat from cattle that have been treated with HGPs", the European Union has banned the use of HGPs and the importation of treated meat. Average hormone concentrations in cattle treated appropriately with the ‘natural’ hormones are within the normal hormone range of untreated cattle (Source: <a href="http://www.paleoinmelbourne.com.au/content/truth-about-hormones-australian-meat" target="_blank">Truth About Hormones</a>).</span><br />
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<span style="font-size: large;">What can I do?</span></h2>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh67WpoCW0guVC816l-GSs_jNUmIbVAK1Yzc8aDP4Zb-EvVdrnnCvMbybTSoMIA4zyekRptXlaGf2fjAw71g0nxVBRd3BO4uUd9srQZcaHttZKeiILhwyJajFAzJMRVNrH62Lh_jxhAPAc/s1600/aldi.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="300" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh67WpoCW0guVC816l-GSs_jNUmIbVAK1Yzc8aDP4Zb-EvVdrnnCvMbybTSoMIA4zyekRptXlaGf2fjAw71g0nxVBRd3BO4uUd9srQZcaHttZKeiILhwyJajFAzJMRVNrH62Lh_jxhAPAc/s400/aldi.jpg" width="400" /></a></div>
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<span style="font-family: Verdana, sans-serif;">You could change your shopping habits. When you buy food from now on, it will help to know the following definitions:</span><br />
<ul>
<li><span style="font-family: Verdana, sans-serif;">'Natural' means minimally processed and doesn't include artificial ingredients or preservatives</span></li>
<li><span style="font-family: Verdana, sans-serif;">'No Antibiotics' means documentation has been provided to Food Standards Australia proving no antibiotics have been used in production</span></li>
<li><span style="font-family: Verdana, sans-serif;">'No Hormones' means documentation has been provided to Food Standards Australia proving no added hormones have been used in production</span></li>
<li><span style="font-family: Verdana, sans-serif;">'Cage Free' means poultry raised without battery cages</span></li>
<li><span style="font-family: Verdana, sans-serif;">'Free Range' means poultry allowed to roam outdoors</span></li>
<li><span style="font-family: Verdana, sans-serif;">'Organic' means organic meat and eggs raised without the use of hormones and antibiotics. Feed must be 100% organic and have access to the outdoors</span></li>
<li><span style="font-family: Verdana, sans-serif;">'Grass Fed' means cows who eat grass instead of grain. This means the meat is lower in saturated fat and contains higher levels of omega 3 fatty acids</span></li>
<li><span style="font-family: Verdana, sans-serif;">'Pasture Raised' means not only were the animals raised without cages and with access to the outdoors, they actually got to live the way we imagine farm animals should live...outside on fresh green pasture</span></li>
<li><span style="font-family: Verdana, sans-serif;">Buy locally grown produce from farmer's markets</span></li>
<li><span style="font-family: Verdana, sans-serif;">Buy organic produce</span></li>
<li><span style="font-family: Verdana, sans-serif;">Wash fruit and vegetables before eating</span></li>
<li><span style="font-family: Verdana, sans-serif;">Know which fruits and vegetables have higher levels of pesticide residue</span></li>
<li><span style="font-family: Verdana, sans-serif;">Grow your own produce</span></li>
<li><span style="font-family: Verdana, sans-serif;">Use non-toxic methods for controlling insects in the home and garden</span></li>
<li><span style="font-family: Verdana, sans-serif;">Understand food labels </span></li>
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<span style="font-family: Verdana, sans-serif;">For information about food labelling requirements in Australia, see <a href="http://www.foodstandards.gov.au/consumer/labelling/documents/Food%20Labels%20Posterfinal%20.pdf" target="_blank">Food Standards Australia</a>.</span><br />
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<span style="font-family: Verdana, sans-serif;">Previous blog post...<a href="http://knifeforkchew.blogspot.com.au/2015/07/nutrition-basics-soil-quality-and.html" target="_blank">Soil Quality and Fertiliser</a></span><br />
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<span style="font-family: Verdana, sans-serif;">Next blog post...<a href="http://knifeforkchew.blogspot.com.au/2015/08/organic-farming.html" target="_blank">Organic Farming</a></span><br />
<br />Michelle Jenkinshttp://www.blogger.com/profile/02920428860314651239noreply@blogger.com0tag:blogger.com,1999:blog-5321903116944079752.post-70905252317197594642015-07-13T16:57:00.002+10:002015-07-19T14:29:37.101+10:00Nutrition basics: Soil Quality and Fertiliser<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihMbZ79dJtX0mj1bW5EtaXFs4AMNPtvwqCEFW_QFnoCXFpNVU8qzF0HsqBZwiXn2QaihmJMu6qGGAUfBUS4H7LoeIXgHIA4natQihXJ8rKn9qI0jJjTNb5pmfCJzgRKAn-qNhTtyYK-rc/s1600/agriculture.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEihMbZ79dJtX0mj1bW5EtaXFs4AMNPtvwqCEFW_QFnoCXFpNVU8qzF0HsqBZwiXn2QaihmJMu6qGGAUfBUS4H7LoeIXgHIA4natQihXJ8rKn9qI0jJjTNb5pmfCJzgRKAn-qNhTtyYK-rc/s400/agriculture.jpg" width="400" /></a></div>
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<span style="font-family: Verdana, sans-serif; font-size: large;">Let's talk about soil!</span></h2>
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<span style="font-family: Verdana, sans-serif;">A plant is only as nutritious as the soil it was grown in. It makes no difference how many serves of fruits and vegetables you eat per day, if they are grown in nutrient-poor soil they won't be as good for you as you think.<br /><br />Australia has some of the oldest land surface on earth and while rich in biodiversity its soil is among the most nutrient poor and unproductive in the world. This is due mainly to the country's geological stability, which is a major feature of the Australian land mass, and is characterised by, among other things, a lack of significant seismic activity. Only six per cent of the Australian landmass is arable. Large volumes of water are required from both surface and groundwater supplies. Australian soils are highly dependent upon vegetation cover to generate nutrients and for stability. Land clearing, water extraction and poor soil conservation are all causes of a decline in the quality of Australia's soils. (Source: <a href="http://www.australia.gov.au/about-australia/our-country/our-natural-environment" target="_blank">Australian Government</a>). <br /><br />For this reason, the agriculture industry uses fertiliser on its crops.</span></div>
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<span style="font-family: Verdana, sans-serif; font-size: large;">Organic versus chemical fertilisers</span></h2>
<span style="font-family: Verdana, sans-serif;"><i>Organic fertiliser </i>is usually made from plant or animal waste or powdered minerals. Examples include manure and compost, as well as bone and cottonseed meal. They are sometimes sold as 'soil conditioners' rather than as fertiliser, because the nutrient ratios are difficult to guarantee. Organic fertilisers may be processed in a factory or at a farm. Organic fertilisers improve the structure of the soil and increase its ability to hold water and nutrients. Over time, organic fertilisers will make your soil and plants healthy and strong. Since they are the ultimate slow-release fertilisers, it’s very difficult to over fertilise and harm your plants. There’s little to no risk of toxic build-ups of chemicals and salts that can be deadly to plants. Organic fertilisers are renewable, biodegradable, sustainable, and environmentally friendly. (Source: <a href="http://www.todayshomeowner.com/debate-over-organic-chemical-fertilizers/" target="_blank">Debate over Chemical and Organic Fertilisers</a>).<br /><br /><i>Chemical fertiliser</i> (also called inorganic, synthetic, artificial, or manufactured) have been refined to extract nutrients and bind them in specific ratios with other chemical fillers. These products may be made from petroleum products, rocks, or even organic sources. Some of the chemicals may be naturally occurring, but the difference is that the nutrients in chemical fertilisers are refined to their pure state and stripped of substances that control their availability and breakdown, which rarely occurs in nature. Repeated applications may result in a toxic build-up of chemicals such as arsenic, cadmium, and uranium in the soil. These toxic chemicals can eventually make their way into your fruits and vegetables and long-term use of chemical fertiliser can change the soil pH, upset beneficial microbial ecosystems, increase pests, and even contribute to the release of greenhouse gases. (Source: </span><a href="http://www.todayshomeowner.com/debate-over-organic-chemical-fertilizers/" style="font-family: Verdana, sans-serif;" target="_blank">Debate over Chemical and Organic Fertilisers</a><span style="font-family: Verdana, sans-serif;">).</span></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCohiYnBnQ63fEf_KjpoSWS9yRl56B18AqWTiDP43l9S9MVADwYy20FG-573cgVQVsnlOFNYuxuoCSbkDLWnekRXSZCPNARLwlJOI7OByD3dacSc_4pBUlcUiaYaBD7BmvOK04l7CjVFo/s1600/Screen+Shot+2015-07-12+at+4.43.07+pm.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="236" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhCohiYnBnQ63fEf_KjpoSWS9yRl56B18AqWTiDP43l9S9MVADwYy20FG-573cgVQVsnlOFNYuxuoCSbkDLWnekRXSZCPNARLwlJOI7OByD3dacSc_4pBUlcUiaYaBD7BmvOK04l7CjVFo/s400/Screen+Shot+2015-07-12+at+4.43.07+pm.png" width="400" /></a></div>
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<span style="font-family: 'TimesNewRomanPS'; font-size: 11.000000pt; font-weight: 700;">Fertiliser use and agricultural production: Australia </span></div>
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<span style="font-family: Verdana, sans-serif;">The above chart demonstrates the rise in agricultural production over the last three decades and the increasing use of fertiliser inputs (ie. nitrogen, phosphorous and potassium shorthanded as ‘NPK’) to achieve that level of real production. This provides an indication of the enhancements in production due to fertiliser, whilst acknowledging that other factors such as better herbicides and insecticides are also making a contribution. (Source: <a href="http://www.iama.org.au/sites/default/files/Australian%20Fertilizer%20Industry%20Value%20and%20Issues%20August%202010.pdf" target="_blank">IAMA</a>). </span></div>
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<span style="font-family: Verdana, sans-serif;">If you're interested in reading about fertliser use in Australia, and the history of, see this <a href="http://www.iama.org.au/sites/default/files/Australian%20Fertilizer%20Industry%20Value%20and%20Issues%20August%202010.pdf" target="_blank">link</a>.</span></div>
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<span style="font-family: Verdana, sans-serif;">So now we know our fresh produce is grown in fertilised soil, but whether it is grown in chemical or organic fertiliser, we may not be entirely certain of. What about other toxins like pesticides, antibiotics and hormones? According to Better Health Victoria chemicals such as pesticides, antibiotics and hormones are used in plant and animal farming to boost production and ensure adequate food supply. (Source: <a href="http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/Food_pesticides_and_other_chemicals" target="_blank">Better Health Victoria</a>).</span><br />
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<span style="font-family: Verdana, sans-serif;">What can I do?</span></h2>
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<ul>
<li><span style="font-family: Verdana, sans-serif;">Buy unsprayed or organic produce</span></li>
<li><span style="font-family: Verdana, sans-serif;">Grow your own and use organic repellants</span></li>
<li><span style="font-family: Verdana, sans-serif;">Get to know your local growers</span></li>
<li><span style="font-family: Verdana, sans-serif;">Identify the fruits and vegetables with the highest pesticide load</span></li>
<li><span style="font-family: Verdana, sans-serif;">Buy produce from farmer's markets</span></li>
<li><span style="font-family: Verdana, sans-serif;">Wash your fruit and vegetables before eating and dry well with paper towel - dispose of the paper towel</span></li>
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<span style="font-family: Verdana, sans-serif;">Next blog post...<a href="http://knifeforkchew.blogspot.com.au/2015/07/nutrition-basics-pesticides-antibiotics.html" target="_blank">Pesticides, Antibiotics and Hormones in Farming</a>. </span><br />
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Michelle Jenkinshttp://www.blogger.com/profile/02920428860314651239noreply@blogger.com0tag:blogger.com,1999:blog-5321903116944079752.post-42436739444706929822015-07-08T15:07:00.003+10:002015-07-08T15:07:54.261+10:00Yellow Vegetable Curry<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8FojEGSZXgpdX5plxXq94EUuEpX7Lg0UrXhFYraJVKyYgOXhr-WfXbqxuJrYnQ_5MqmavFp9wmBVmxDoSwS6iLhyphenhyphenM640b2tDbnOcMZ8314IyRvG5WmCNleBNj7-gSWrSYnL3ONuX9r7E/s1600/yellow+curry.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8FojEGSZXgpdX5plxXq94EUuEpX7Lg0UrXhFYraJVKyYgOXhr-WfXbqxuJrYnQ_5MqmavFp9wmBVmxDoSwS6iLhyphenhyphenM640b2tDbnOcMZ8314IyRvG5WmCNleBNj7-gSWrSYnL3ONuX9r7E/s400/yellow+curry.jpg" width="300" /></a></div>
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This was thrown together the other night in a hurry. I had not planned dinner so had a look in the fridge and pantry and came up with this nice surprise. It's tasty but not too spicy and packed full of vegetables. This serves 4.<br />
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<b>Ingredients</b>:<br />
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<ul>
<li>2 tablespoons yellow curry paste</li>
<li>2 tins (800ml) coconut milk</li>
<li>1 tablespoon coconut oil</li>
<li>1 teaspoon fish sauce</li>
<li>1 teaspoon brown sugar</li>
<li>1 carrot, peeled and sliced</li>
<li>½ red capsicum, roughly chopped</li>
<li>½ green capsicum, roughly chopped</li>
<li>¼ eggplant, peeled and roughly chopped</li>
<li>½ zucchini, roughly chopped</li>
<li>1 squash, roughly chopped</li>
<li>Handful of broccoli florets</li>
<li>Handful of green beans, ends removed and cut into 2cm pieces</li>
<li>4 mushrooms, stalks removed and roughly chopped</li>
<li>Coriander for garnishing</li>
<li>Dried shallots for garnishing</li>
<li>Noodles of your choice - I used 2 squares of vermicelli</li>
</ul>
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<b>Method</b>:</div>
<div>
<ol>
<li>Heat oil in a wok and add the curry paste. Stir and heat for about 2mins</li>
<li>Add the coconut milk, stir well and simmer for 2mins</li>
<li>Add the hard vegetables, i.e. carrots, broccoli and green beans, simmer for 2mins</li>
<li>Add the remaining vegetables except the mushrooms, and simmer for 5mins</li>
<li>Add the mushrooms, fish sauce and brown sugar and simmer until the noodles are ready</li>
<li>Feel free to add water if there isn't enough sauce for you. If it's too spicy, add more coconut milk, but if the spice is just right, only add water to extend the liquid</li>
<li>Cook the vermicelli noodles (or noodles of your choice) as per packet instructions</li>
<li>Drain the noodles, place in a bowl and pour the curried vegetables over the noodles</li>
<li>Garnish with chopped coriander and dried shallots. D-E-L-icious XD</li>
</ol>
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Michelle Jenkinshttp://www.blogger.com/profile/02920428860314651239noreply@blogger.com0tag:blogger.com,1999:blog-5321903116944079752.post-34323017242113488712015-06-01T16:31:00.002+10:002015-06-01T16:31:20.939+10:00Banana and choc chip cake - slow cooked<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWk-b4L9Pr9gx_6XSZ8rwUorp1P7btcsHP-rRmmTODw_vGwZrTev78PNKiq7X1BSTbnrZzdZyZHL64uNLajMKH1fucQwrN2gGHaYgYuWlQg21srf0inWNABQxEVijvJq9w4MrdSeremhA/s1600/11227611_10206521092376260_1613892473030212910_o.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWk-b4L9Pr9gx_6XSZ8rwUorp1P7btcsHP-rRmmTODw_vGwZrTev78PNKiq7X1BSTbnrZzdZyZHL64uNLajMKH1fucQwrN2gGHaYgYuWlQg21srf0inWNABQxEVijvJq9w4MrdSeremhA/s400/11227611_10206521092376260_1613892473030212910_o.jpg" width="300" /></a></div>
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Who knew you could make a cake in a slow cooker? Well it seems you can. I was sceptical and refused for many months...until today.<br />
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This cake is light and moist and versatile. You can omit the choc chips, substitute with white or dark choc chips, add chopped nuts or even some seeds. This is how it's done...<br />
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<b>Ingredients</b>:<br />
<ul>
<li>2 Eggs</li>
<li>½ cup butter (melted in microwave)</li>
<li>¾ cup brown sugar</li>
<li>1 cup plain white flour</li>
<li>1 cup wholemeal flour</li>
<li>1 teaspoon baking powder</li>
<li>½ teaspoon baking soda</li>
<li>½ teaspoon salt</li>
<li>3 medium bananas -mashed</li>
<li>1 cup milk chocolate chips</li>
</ul>
<br /><b>Method</b>:<div class="ingredient" id="zlrecipe-ingredient-8" itemprop="ingredients" style="border: 0px; box-sizing: border-box; margin: 0px; padding: 0px; vertical-align: baseline;">
<ol>
<li>In a bowl combine butter, eggs and sugar. Mix well</li>
<li>Add in baking powder, baking soda, salt and 1 cup flour. Mix well</li>
<li>Add in the other cup of flour. Mixture should be thick</li>
<li>Mash Bananas well and then add to mixture. Mix well</li>
<li>Add the choc chips and mix well </li>
<li>Place 3 metal egg rings in the bottom of the slow cooker and add 1 cup of water to the empty slow cooker</li>
<li>Place the cake mixture into a round silicone cake mold and place the cake mold on top of the egg rings</li>
<li>Cook for 4 hour<span style="color: #333333; font-family: Roboto Slab, Helvetica Neue, sans-serif;"><span style="font-size: 15px; line-height: 1.5em;">s</span></span> on low with a tea towel placed under the slow cooker lid</li>
<li>The cake is cooked when a skewer comes out clean.</li>
</ol>
</div>
Michelle Jenkinshttp://www.blogger.com/profile/02920428860314651239noreply@blogger.com0tag:blogger.com,1999:blog-5321903116944079752.post-21931785899811699332015-03-08T17:15:00.001+11:002015-03-08T17:15:12.572+11:00Banana & Coconut Muffins - guilt free<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3jwS9KiuCy6fZJAAKW9WDm_Dcv2HvmdKxDVX_h-PPo49WnHZpQNOR6IieU_6oD6jmETSlh5jyPOZNYPxGd4cippBLSN9ENlzbp4c7J6a_d7tnXUVS-MUZiK-SfL2rIaIIEOOqenooHPU/s1600/banana+coconut+muffin.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3jwS9KiuCy6fZJAAKW9WDm_Dcv2HvmdKxDVX_h-PPo49WnHZpQNOR6IieU_6oD6jmETSlh5jyPOZNYPxGd4cippBLSN9ENlzbp4c7J6a_d7tnXUVS-MUZiK-SfL2rIaIIEOOqenooHPU/s1600/banana+coconut+muffin.jpg" height="400" width="400" /></a></div>
Using wholemeal flour and no butter or sugar makes these muffins guilt-free. This recipe makes 12 and they go well with a morning or afternoon cuppa!<div>
<br /><b>Ingredients</b>:<br /><ul>
<li>2 cups wholemeal flour</li>
<li>¾ teaspoon baking soda</li>
<li>¼ teaspoon salt</li>
<li>¼ teaspoon baking powder</li>
<li>2 eggs</li>
<li>⅓ cup coconut oil, melted slightly in the microwave if it isn't already a liquid</li>
<li>1-2 tablespoons of honey, depending on how sweet you like them. I only used 1</li>
<li>2 ripe bananas, peeled </li>
<li>2 tablespoons desiccated coconut</li>
</ul>
<br /><b>Method</b>:<br /><ol>
<li>Preheat the oven to 170 degrees celsius</li>
<li>Spray your muffin tray with coconut spray oil</li>
<li>In a large bowl mix together with a wooden spoon the flour, baking soda, salt, desiccated coconut and baking powder. Make a well in the centre of the flour mixture and drop in the eggs, coconut oil, and honey. Mix with a fork until it just comes together and set aside. The mixture will look a bit dry but it's OK</li>
<li>In a small bowl mash the banana with the back of a fork</li>
<li>Fold the banana into the muffin batter and mix well with a wooden spoon. You'll need to distribute the clumps of banana and coconut oil around the bowl and kind of 'press it' all together with your spoon. When it stops resembling a crumbly dough - stop</li>
<li>Spoon into a 12 cup muffin tray leaving room at the top for expansion</li>
<li>Bake until they begin to brown on top and a toothpick comes clean when inserted in the centre, about 15-18 minutes</li>
</ol>
</div>
Michelle Jenkinshttp://www.blogger.com/profile/02920428860314651239noreply@blogger.com0tag:blogger.com,1999:blog-5321903116944079752.post-39363783981758008162015-03-01T20:40:00.000+11:002015-03-01T20:40:10.152+11:00Spicy Vegan Soup - slow cooked<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhauXQmJX01Sr4c-v7sKVT-SmEqOX9hwh10KpjQBtZONHb3Ks_lMEzZv1gJvoED_sp9C1NXxF0gqFpvbG27ua9Tz3F4v4jg1rr84RN8AyGMrXnx7q3PPjd9G3I0uCnFuPkffS11HoYj9FI/s1600/spicy+vegan+soup.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhauXQmJX01Sr4c-v7sKVT-SmEqOX9hwh10KpjQBtZONHb3Ks_lMEzZv1gJvoED_sp9C1NXxF0gqFpvbG27ua9Tz3F4v4jg1rr84RN8AyGMrXnx7q3PPjd9G3I0uCnFuPkffS11HoYj9FI/s1600/spicy+vegan+soup.jpg" height="400" width="400" /></a></div>
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Everyone thought I was crazy starting to prepare soup on a 35 degree day. I must have had an inkling in my subconscious that it would cool later in the day...sure enough it did. A huge southerly hit and the temperature dropped 15 degrees in about 20 minutes. This soup was easy to make, it's healthy as, and it's Vegan. It takes about an hour and this amount serves 6 bowls...lovely served with crusty rolls.<div>
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<b>Ingredients</b>:</div>
<div>
<ul>
<li>3 tablespoons olive oil</li>
<li>1 onion, peeled and roughly chopped</li>
<li>2 cloves garlic, roughly chopped</li>
<li>4 stalks of celery, roughly chopped</li>
<li>3 carrots, peeled and roughly chopped</li>
<li>¼ cauliflower, cut into florets</li>
<li>½ green capsicum, roughy chopped</li>
<li>3 tablespoons pearl barley</li>
<li>400g tinned corn (or 2 full length corn cobs, kernels removed and cob discarded)</li>
<li>400g tin lentils (or 400g dried green lentils, rinsed and pre-soaked)</li>
<li>1 teaspoon turmeric</li>
<li>1 teaspoon curry powder</li>
<li>½ teaspoon cumin seeds</li>
<li>½ teaspoon coriander seeds</li>
<li>½ teaspoon fennel seeds</li>
<li>1 teaspoon rock or sea salt</li>
<li>1 teaspoon whole peppercorns</li>
<li>1 litre vegetable stock</li>
<li>500ml water</li>
</ul>
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<b>Method</b>:</div>
</div>
<div>
<ol>
<li>On a medium to high heat in a large saucepan, heat the oil, throw in the onion and garlic and stir with a wooden spoon</li>
<li>Add the celery and carrots, turmeric, curry, cumin, coriander, fennel, salt and pepper and stir well</li>
<li>Add a splash of water and scrape the bottom of the pan to mix the spices into the water</li>
<li>Stir often, for about 5 minutes so the carrots can soften slightly</li>
<li>Add the cauliflower, capsicum, pearl barley, vegetable stock and water, then stir, bring to the boil and turn down to simmer for 20 minutes</li>
<li>After 20 minutes add the corn and lentils, stir and simmer for another 40 minutes</li>
<li>Serve into bowls with crusty bread rolls...D-E-L-icious XD</li>
</ol>
</div>
Michelle Jenkinshttp://www.blogger.com/profile/02920428860314651239noreply@blogger.com0tag:blogger.com,1999:blog-5321903116944079752.post-52686075586679157912015-03-01T17:58:00.000+11:002015-03-01T17:58:04.386+11:00New URL for this blog<h2>
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Hi fellow foodies. </div>
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I have changed the URL (internet address) of this blog</div>
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to make it more professional.</div>
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If you've bookmarked this blog,</div>
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you will need to update your 'favourites'</div>
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so you can find us again:</div>
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<a href="http://www.knifeforkchew.blogspot.com/"><span style="font-size: x-large;">www.knifeforkchew.blogspot.com</span></a></div>
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See you soon with a new recipe</div>
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XD</div>
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Michelle Jenkinshttp://www.blogger.com/profile/02920428860314651239noreply@blogger.com0tag:blogger.com,1999:blog-5321903116944079752.post-20892229494421918002015-02-25T21:10:00.000+11:002015-02-25T21:29:35.771+11:00Roasted Curry Vegetable Medley<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjdmZy76eWVMls2_Eox9QiXtuVVgqWzf7ShU8Uf_na7InyeHkIAAC012pSO7LZzE3K9pFfd01G2ZsQw9H2Cm3J1-MOLrb1ePxBfuBIyUAzX91O1iZNdT-OFir7BpXK_q7MsOT8a_RxSCA/s1600/veg+medley.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjjdmZy76eWVMls2_Eox9QiXtuVVgqWzf7ShU8Uf_na7InyeHkIAAC012pSO7LZzE3K9pFfd01G2ZsQw9H2Cm3J1-MOLrb1ePxBfuBIyUAzX91O1iZNdT-OFir7BpXK_q7MsOT8a_RxSCA/s1600/veg+medley.jpg" height="400" width="337" /></a></div>
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Whilst driving home from work I developed a craving for roasted veggies. I didn't want plain roasted veggies though, so I thought I'd spice them up a bit. I was very happy with the result as it turned out lovely. This is made in a large oven tray, so has minimal washing up, serves 4, and is perfect served on a bed of mashed potato.<br />
<br />
<b>Ingredients</b>:<br />
Cut all these veggies into approximately 2cm chunks:<br />
<br />
<ul>
<li>½ large sweet potato, peeled</li>
<li>1 zucchini</li>
<li>1 red capsicum</li>
<li>4 stalks of celery</li>
<li>3 carrots, peeled</li>
<li>¼ eggplant, peeled</li>
</ul>
<br />
Plus:<br />
<br />
<ul>
<li>440g can of chic peas, rinsed and drained</li>
<li>3 tablespoons olive oil</li>
<li>1 teaspoon turmeric</li>
<li>1 teaspoon curry powder</li>
<li>1 teaspoon fennel seeds</li>
<li>½ teaspoon mustard seeds</li>
<li>1 teaspoon coriander seeds</li>
<li>2 teaspoons rock or sea salt (not ground)</li>
<li>1 teaspoon back peppercorns (not ground)</li>
</ul>
<div>
<b>Method</b>:</div>
<div>
<ol>
<li>Pre heat the oven to 200 degrees celsius</li>
<li>Drizzle the oven tray with the olive oil and throw all veggies and chic peas into it</li>
<li>Sprinkle the spices over the top and toss gently with two wooden spoons</li>
<li>Cover the oven tray with foil and cook for 20mins</li>
<li>Remove from oven, toss the veggies again and return to the oven for another 20mins or until the veggies are soft enough for your liking</li>
<li>Serve with mashed potato...to soak up the yummy spicy juice XD</li>
</ol>
</div>
Michelle Jenkinshttp://www.blogger.com/profile/02920428860314651239noreply@blogger.com2tag:blogger.com,1999:blog-5321903116944079752.post-33325312945110014942015-02-09T11:53:00.001+11:002015-02-09T11:53:27.067+11:00Crunchy Cherry Muffins - sugar and butter free!<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOMAtLJAfX5D2UvI2fGTPcsGdIxOvqGBvHqqeTtjeWukptfKIYKwJsqFeQ7dPURaqH7lB_Z6bexMJJuAWHCW8wsehl6zqzn2toyUVSH0ZD5npZWQ4OZas6tyR-N_KFxEhSxBum3Iwb-7E/s1600/cherry+muffin.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjOMAtLJAfX5D2UvI2fGTPcsGdIxOvqGBvHqqeTtjeWukptfKIYKwJsqFeQ7dPURaqH7lB_Z6bexMJJuAWHCW8wsehl6zqzn2toyUVSH0ZD5npZWQ4OZas6tyR-N_KFxEhSxBum3Iwb-7E/s1600/cherry+muffin.jpg" height="400" width="300" /></a></div>
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I had half a packet of frozen cherries in the freezer and I needed the freezer space so I came up with this recipe on the spot. This recipe will also work well with fresh or canned cherries. Just remember to drain off the juice if you're using frozen (thawed) or canned...I did...I drank it XD<br />
<br />
As you regular followers know - I am on a whole foods kick at present so I've used wholemeal flour for this recipe. I find butter and sugar aren't necessary because the cherries are sweet enough. If you're not a lover of wholemeal flour, substitute with plain or gluten free.<br />
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I've called them crunchy cherry muffins because I added seeds to the dry mix - pepita and sunflower seeds to be precise, but these could be omitted if you're not a lover of seeds.<br />
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This makes 12 medium sized muffins...you won't need a cake mixer either!<br />
<br />
<b>Ingredients</b>:<br />
<br />
<i>Dry mixture:</i><br />
<ul>
<li>2 cups wholemeal flour</li>
<li>¼ tsp salt</li>
<li>1 tsp baking powder</li>
<li>½ tsp baking soda</li>
<li>2 tblsp desiccated coconut</li>
<li>2 tblsp mixed seeds (pepita and sunflower work well as they are nice and small)</li>
</ul>
<i>Wet mixture:</i><br /><ul>
<li>⅓ cup low-fat Greek yoghurt</li>
<li>3 tblsp avocado oil (any nut oil will be nice too. I think olive oil will be overpowering though)</li>
<li>2 large eggs</li>
<li>½ tblsp vanilla extract or cherry extract (I used cherry)</li>
<li>1 ½ cups cherries (either fresh cut in half, or frozen or canned)</li>
</ul>
<br />
<br />
<div>
<b>Method</b>:</div>
<div>
<ol>
<li>Pre-heat the oven to 180 degrees celsius </li>
<li>Mix all dry ingredients together in a large bowl</li>
<li>In a separate bowl, lightly beat the eggs with a fork and add in the Greek yoghurt, oil and extract. Mix well.</li>
<li>Make a well in the centre of the dry mixture and add the wet mixture to it. Mix gently with a spoon. No need to use a whisk or cake mixer. It will appear a bit wet but it will be fine, I assure you.</li>
<li>Fold in the cherries but don't over-mix or it will make the muffins tough</li>
<li>Spoon into your muffin tray leaving space at the top so they rise. They do rise, so I only ¾ filled the muffin holes</li>
<li>Bake for 25 minutes or until the tops are golden brown. When a skewer comes out clean - they are done. D-E-L-icous XD</li>
</ol>
</div>
Michelle Jenkinshttp://www.blogger.com/profile/02920428860314651239noreply@blogger.com0tag:blogger.com,1999:blog-5321903116944079752.post-18789054894007852262015-02-08T15:17:00.000+11:002015-02-08T16:27:49.702+11:00Should we move?<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-ympXkRNNL6Z3-W9eQRpjuLDc4XhBwTLRNqbGAT8eIqe4J9glytwZA2dBgB1oDqwipTn2k1qHvjrTWE_c5MV39SnMyRw5052-JcGstQ9Vub126vRpElkOGdh1rwtqvehyXK9zO2TTk8c/s1600/moving+van.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-ympXkRNNL6Z3-W9eQRpjuLDc4XhBwTLRNqbGAT8eIqe4J9glytwZA2dBgB1oDqwipTn2k1qHvjrTWE_c5MV39SnMyRw5052-JcGstQ9Vub126vRpElkOGdh1rwtqvehyXK9zO2TTk8c/s1600/moving+van.jpg" height="318" width="400" /></a></div>
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<br />
Hi fellow foodies. I've been doing a lot of thinking of late and I am considering moving this blog to it's own domain name. So instead of the domain name being http://nellscookingblog.blogspot.com.au it could be www.knifeforkchew.com.<br />
<br />
So I have some questions for you followers:<br />
<br />
<ol>
<li>If I do this, will you follow me to the new domain name?</li>
<li>Because I am Australian - would you rather the new domain name be a dot com or a dot com dot au? I don't mind either way.</li>
<li>Would you prefer me to keep it looking like a blog? Or turn it into a traditional website with a database of my recipes and articles?</li>
<li>Would you be interested in subscribing if that were an option? That way you would get all new recipes the moment I've added them.</li>
<li>There will be no charge for you followers of course, but I may consider advertising. How would you feel about that?</li>
<li>What other content would you like to see on this blog/website?</li>
</ol>
<div>
Please leave your responses in the comments below. Or alternatively, please send me an email at michelle@mojoonlinesolutions.com.au</div>
<div>
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<div>
I value your opinions, so please tell me how you really feel :)</div>
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<div>
Thank you,</div>
<div>
<br /></div>
<div>
Michelle</div>
<div>
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Michelle Jenkinshttp://www.blogger.com/profile/02920428860314651239noreply@blogger.com0tag:blogger.com,1999:blog-5321903116944079752.post-83861973821729800472015-01-18T21:13:00.000+11:002015-01-18T21:13:01.033+11:00Cauliflower Rice<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2yKb6Ps6k1Ztj2kkpB1bBcm9_jAzNFBiegWO930inQ3kTSwt5C4OPcd2peUoqvdSU0NWq_IYAYSSq0W4YdUWaidbgTKSNCpUltnL_09E0jGXkX-wjSC_AynSol22g77KbHS7y39xJdag/s1600/cauliflower+rice+cooked.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2yKb6Ps6k1Ztj2kkpB1bBcm9_jAzNFBiegWO930inQ3kTSwt5C4OPcd2peUoqvdSU0NWq_IYAYSSq0W4YdUWaidbgTKSNCpUltnL_09E0jGXkX-wjSC_AynSol22g77KbHS7y39xJdag/s1600/cauliflower+rice+cooked.jpg" height="400" width="367" /></a></div>
<div>
<br /></div>
<div>
Cauliflower Rice is making the rounds on social networking sites like Pinterest. I first heard about it a few months back but wasn't game enough to try it as I'm not a huge cauliflower fan. However I was persuaded so I gave in and made it tonight. Personally I loved it, but Mr 13 doesn't like onion so wasn't a fan. Maybe next time I'll omit the onion :)</div>
<div>
<br /></div>
<div>
It isn't exactly like traditional rice and it won't suit all rice-accompanied dishes, but it is certainly a low-fat, low-carb alternative side dish. The texture is not as fluffy as white rice - it's more grainy like an undercooked brown rice, but there is none of that yucky starchy liquid which rice sometimes leaves behind. Cauliflower rice won't suit dishes with sauces where you want the rice to soak up curry or satay sauces - but it will add volume to your meal without the calories. It's perfect for bulking up dishes without adding carbs. </div>
<div>
<br /></div>
<b>Ingredients</b>:<br /><ul>
<li>1 clove of garlic, minced</li>
<li>1 tbsp coconut oil</li>
<li>1/2 head cauliflower</li>
<li>1/2 cup onion, finely chopped</li>
<li>1 tsp salt and pepper</li>
<li>Sprinkle of oregano (you could use any dried herbs of your choice)</li>
</ul>
<b>Method</b>:<br /><ol>
<li>Using a cheese grater, grate the cauliflower to a coarse texture (approximately the size of rice grains). Alternatively cut the cauliflower into small to medium sized pieces and use a food processor to blend in small batches. DON'T pulverise it though!</li>
<li>Heat the coconut oil in a medium sized saucepan over a medium heat</li>
<li>Add the onion and garlic and saute for 3–4 minutes, or until the onion is relatively translucent</li>
<li>Add 1 cup of cauliflower rice per person to the pan and stir - this is a generous serve so you may want to try half a cup per person as a teaser if you haven't made it before :)</li>
<li>Add the salt, pepper, oregano and stir through</li>
<li>Continue to saute for 4–5 minutes </li>
</ol>
<div>
If you have leftover uncooked cauliflower rice, place it in pres-seal bags and freeze for later. When you're ready to use the frozen cauliflower rice, take the bag out of the freezer a few hours beforehand so it thaws.</div>
<div>
<br /></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEx-F-7olFeMGe9bc6kmh8Jiun44JlXmRuPxAY1v6E1hnrPllH_E1O9vTcOKEQ3MdMA_2KMhNrYjBt7lUlkKk2HlfaF01ryedPNiiRC4YYxfIqRE8y1oQzWwOk_KJsJ9YX7gNRzRnrRN8/s1600/cauliflour+rice+raw.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEx-F-7olFeMGe9bc6kmh8Jiun44JlXmRuPxAY1v6E1hnrPllH_E1O9vTcOKEQ3MdMA_2KMhNrYjBt7lUlkKk2HlfaF01ryedPNiiRC4YYxfIqRE8y1oQzWwOk_KJsJ9YX7gNRzRnrRN8/s1600/cauliflour+rice+raw.jpg" height="400" width="300" /></a></div>
<div style="text-align: center;">
This is what the cauliflower rice looks like</div>
<div style="text-align: center;">
blended and uncooked</div>
<div>
<br /></div>
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<div>
D-E-L-icious XD</div>
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Michelle Jenkinshttp://www.blogger.com/profile/02920428860314651239noreply@blogger.com0tag:blogger.com,1999:blog-5321903116944079752.post-32413125347599558902015-01-17T14:24:00.001+11:002015-01-17T14:24:04.372+11:00Zucchini Pesto<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2TBNrHL0gbzAMckgvl1VXp8HjlF-1tM4mtRnqj1rm2UgW-Vptlzt6JtUj49bfOXF9cI4hfTo77dTRG-uDfvzsXPXKH5mCPKS7AK2tx0gyUR8viATcpn0cTsPr8DOWfXxrVcxCqTmJM0s/s1600/zucchini+pesto.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg2TBNrHL0gbzAMckgvl1VXp8HjlF-1tM4mtRnqj1rm2UgW-Vptlzt6JtUj49bfOXF9cI4hfTo77dTRG-uDfvzsXPXKH5mCPKS7AK2tx0gyUR8viATcpn0cTsPr8DOWfXxrVcxCqTmJM0s/s1600/zucchini+pesto.jpg" height="400" width="400" /></a></div>
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OMG! My mouth is having a party right now. I seriously just made this in 8 minutes - from fridge to plate. If you haven't bought a vegetable spiral slicer yet - you need to get online immediately and order one. It's the bees-knees of kitchen gadgets and mine only cost $17.50AUD with free postage! When I shop tomorrow, I'm buying more basil and 2 kilos of zucchini! I can't wait to make this for my vegetarian daughter. This serves 4.<br />
<br />
<b>Ingredients</b>:<br />
<br />
<ul>
<li>4 zucchinis spiralled through the spiral slicer (ends removed but skin left on)</li>
<li>2 cloves of garlic</li>
<li>1 bunch of basil (stalks removed)</li>
<li>4 tablespoons olive oil for basil</li>
<li>1 tablespoon olive oil for the saucepan (or water - it's just to stop the zucchini sticking)</li>
<li>2 tablespoons pine nuts</li>
<li>A good pinch of salt</li>
<li>1 tablespoon of a parmesan-like cheese, grated (I used Grana Padana)</li>
<li>Small piece of basil for garnishing</li>
<li>Extra cheese for garnishing if you please</li>
</ul>
<br />
<br />
<b>Method</b>:<br />
<br />
<ol>
<li>After spiralling your zucchini, place in a saucepan in one tablespoon of olive oil (or water) and let it warm up slowly on a low heat. You don't need to cook it - it's simply to warm through. The oil (or water) is only to stop the zucchini sticking to the bottom of the pan</li>
<li>In a food processor blend the garlic, basil, olive oil, pine nuts, salt and cheese. If it looks crumbly, add a bit of water but not too much. I added about 1 teaspoon of water after pushing the pesto down the sides of the food processor and gave it one more pulse</li>
<li>Once the pesto is made, spoon it on top of the zucchini in the saucepan and gently fold through. If it looks like there is too much pesto, don't add it all. I had pesto left over so put the rest of it in the fridge</li>
<li>Stir the zucchini gently to warm through. It doesn't require cooking - only warming. Once it's warm enough, serve and garnish with basil and cheese if you like.</li>
</ol>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdQpFnIsmGWAFH1cYO1eMeSWKB0nXDUmAR4iAJBCaUe4gVO5picEZbS2q_dVZOIjM6zNarGOdudgpPASXk4ZMmxxzNszLqeWjhv3QSf4J8woft4E9QWUW0xUr1cVadlEiXYeI4MbRq9LA/s1600/spiral+slicer+box.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdQpFnIsmGWAFH1cYO1eMeSWKB0nXDUmAR4iAJBCaUe4gVO5picEZbS2q_dVZOIjM6zNarGOdudgpPASXk4ZMmxxzNszLqeWjhv3QSf4J8woft4E9QWUW0xUr1cVadlEiXYeI4MbRq9LA/s1600/spiral+slicer+box.jpg" height="320" width="320" /></a></div>
<div style="text-align: center;">
Here is the spiral slicer I bought.</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwTES4APkFSS3mIzWboZCmMiK8Td_Jb47V6zXT-U-V-JRCNZx6hMobX7nXHQNYuLNbp2ZKeBEpx7UwEqsbXXnXGlgxx1hxt1ZrXXszSMoRnSpqbCjAt6gAMMb8PYEmE-tCJPQx2iJ0QtA/s1600/spiral+slicer.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiwTES4APkFSS3mIzWboZCmMiK8Td_Jb47V6zXT-U-V-JRCNZx6hMobX7nXHQNYuLNbp2ZKeBEpx7UwEqsbXXnXGlgxx1hxt1ZrXXszSMoRnSpqbCjAt6gAMMb8PYEmE-tCJPQx2iJ0QtA/s1600/spiral+slicer.jpg" height="320" width="320" /></a></div>
<div style="text-align: center;">
This is it with the zucchini - it took 20 seconds to do one.</div>
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D-E-L-icious XDMichelle Jenkinshttp://www.blogger.com/profile/02920428860314651239noreply@blogger.com1tag:blogger.com,1999:blog-5321903116944079752.post-35978342064136918812015-01-17T11:02:00.000+11:002015-01-17T11:03:07.941+11:00Infused Water<div class="separator" style="clear: both; text-align: center;">
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieAOaN9dFJF1m0sUTU0BxXYhCkXLkTAZXMLkHD4zPoHFwGw8KwMOi3zgy1zZ9h5ZmNMKLkKRrl8WlNUoGBGpdAHNvMCY4zh5z6sBh6WJVNiKDzfibkfykxZrutFd4NvjNRqiqXJ5ReCEE/s1600/infused+water.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEieAOaN9dFJF1m0sUTU0BxXYhCkXLkTAZXMLkHD4zPoHFwGw8KwMOi3zgy1zZ9h5ZmNMKLkKRrl8WlNUoGBGpdAHNvMCY4zh5z6sBh6WJVNiKDzfibkfykxZrutFd4NvjNRqiqXJ5ReCEE/s1600/infused+water.jpg" height="400" width="300" /></a></div>
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So the big thing at the moment is infused water, and in Australia it is summer. Summer means bloody hot days where lots of water is required for hydration. We Aussies love beer...and wine...but water is essential in the day to day life of an Aussie.<br />
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<div>
Plain water can get boring. We can buy mineral water, soda water, tonic water, flavoured water or energy water. But who wants to waste money on those when you can make your own flavoured water?</div>
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<div>
There are numerous fruits and vegetables you can add to your water, this is my first one and I love it. It tastes so good that I'm drinking more water...and this is good, yeah?!</div>
<div>
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<div>
<b>Ingredients</b>:</div>
<div>
<ul>
<li>tap water</li>
<li>ice</li>
<li>2 stalks of celery</li>
<li>1 apple, quartered and core removed</li>
<li>½ lemon, peeled and quartered</li>
</ul>
</div>
<div>
<br /></div>
<div>
<b>Method</b>:</div>
<div>
Place all ingredients into a jug and keep in the fridge. I covered my jug with plastic wrap in case the leftover meat smell infuses it - which I don't want. Drink from it during the day. Once the jug is empty, fill it again - these fruits and vegetables will last a second time. Some won't though, i.e. berries. I will eat the fruit and veg at the end of the day after dinner for dessert.</div>
<div>
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<div>
D-E-L-icious XD</div>
Michelle Jenkinshttp://www.blogger.com/profile/02920428860314651239noreply@blogger.com0tag:blogger.com,1999:blog-5321903116944079752.post-36201252971753245282015-01-17T10:48:00.002+11:002015-01-17T10:48:45.854+11:00CASH Juice<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMKFHVS65O_gec54ZuexW0otot3XZ5sLK0V9F7nRJwFqKNKt8iD3PHbvMeYOHmTwBXEA2CFv80ag7-qjrOx2EgsRhIAQrvZxoV002TsSjXry3ch_n99zSCV4V826ERxgLtcn05uMTJ-7c/s1600/cash+juice.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMKFHVS65O_gec54ZuexW0otot3XZ5sLK0V9F7nRJwFqKNKt8iD3PHbvMeYOHmTwBXEA2CFv80ag7-qjrOx2EgsRhIAQrvZxoV002TsSjXry3ch_n99zSCV4V826ERxgLtcn05uMTJ-7c/s1600/cash+juice.jpg" height="400" width="400" /></a></div>
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I made a green juice for breakfast this morning and was surprised how well it tasted. I will make it regularly and I've called it CASH juice because of it's ingredients...<br />
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<b>Ingredients</b>:<br />
C is for celery - 4 stalks<br />
A is for apple - 3 green, cores removed, but skin left on<br />
S is for spinach - I used about 2 cups of leaves<br />
H is for herbs - mint in this case, about a bunch<br />
<br />
<b>Method</b>:<br />
I added all ingredients to my juicer and ½ cup of water near the end to swish around and grab some of those important fibres off the inside of the juicer. If the juice is too strong, you could add more cold water once you've poured the concentrated juice into your glass. Add ice and a straw and you're set to go.<br />
<br />
D-E-L-icious XDMichelle Jenkinshttp://www.blogger.com/profile/02920428860314651239noreply@blogger.com0tag:blogger.com,1999:blog-5321903116944079752.post-27014399894260956002015-01-12T22:34:00.002+11:002015-01-12T22:34:58.851+11:00Granola<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgl2HOO-s7V_c-KjEQarg4qqnN8KAWc1jF4fPfDeGGCtWJkXQyqH8Ef8rOah-zt-PwUWb9E5n-CNVCHU4fjDDWZguogCvLMj605DiHIBYRIHEhNuY1uFwW52M0He2zdrUyhsNHN8t9zoPU/s1600/cooked+granola.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgl2HOO-s7V_c-KjEQarg4qqnN8KAWc1jF4fPfDeGGCtWJkXQyqH8Ef8rOah-zt-PwUWb9E5n-CNVCHU4fjDDWZguogCvLMj605DiHIBYRIHEhNuY1uFwW52M0He2zdrUyhsNHN8t9zoPU/s1600/cooked+granola.jpg" width="300" /></a></div>
<br />
<br />This is the first time I've made Granola and I was very pleased with the result. This Granola is so nice that it can be eaten raw like cereal muesli, or toasted. I decided to toast it so we could eat it both for cereal and for snacking.<br /><br /><b>Ingredients</b>:<br /><ul>
<li>3½ cups rolled oats </li>
<li>1 cup raw whole, or slivered, or flaked or sliced almonds - I used slivered</li>
<li>1 cup raw cashews (or walnuts or pecans) - I used cashews</li>
<li>1 cup unsweetened shredded coconut - do not use desiccated as it's too fine</li>
<li>½ cup raw sunflower seeds</li>
<li>½ cup raw pepita seeds</li>
<li>2 teaspoons ground cinnamon</li>
<li>1½ teaspoons ground ginger</li>
<li>½ teaspoon grated or ground nutmeg</li>
<li>6 tablespoons olive spread or nutella</li>
<li>½ cup honey</li>
<li>2 teaspoons vanilla extract (not essence)</li>
<li>½ teaspoon salt</li>
</ul>
<br /><b>Method</b>:<br /><ol>
<li>Preheat oven to 120 degrees celsius. Cover a baking tray with baking paper</li>
<li>Mix the dry oats, almonds, cashews, coconut, seeds and spices together in a large mixing bowl</li>
<li>Heat the butter and honey together in a small saucepan over low heat, or quickly zap it in the microwave. Once melted stir in the vanilla and salt</li>
<li>Pour the hot liquids over the dry ingredients and mix together with a rubber spatula until evenly coated</li>
<li>Spread mixture onto prepared pan in one even layer. Bake for about 70 minutes or until it has browned</li>
<li>Store in air tight container at room temperature for up to 2 weeks</li>
</ol>
<div style="text-align: center;">
This is what the Granola looks like uncooked...</div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvlUB3WueVUjvba7M1rypCZC6XkyVNA0X5hTfc00Qs-lKlpQCLQ6MejznM63dzmis88Nd11dgDmCth9hTLhoZoDEfUxrupwTjWHAJRTyDH_yEr18Hj1N1X1FO53e97xfKul7Ujqhp4Hyc/s1600/raw+granola.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvlUB3WueVUjvba7M1rypCZC6XkyVNA0X5hTfc00Qs-lKlpQCLQ6MejznM63dzmis88Nd11dgDmCth9hTLhoZoDEfUxrupwTjWHAJRTyDH_yEr18Hj1N1X1FO53e97xfKul7Ujqhp4Hyc/s1600/raw+granola.jpg" height="400" width="300" /></a></div>
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D-E-L-icious XD
<!-- Blogger automated replacement: "https://images-blogger-opensocial.googleusercontent.com/gadgets/proxy?url=http%3A%2F%2F4.bp.blogspot.com%2F-0xcQiUlYgZ4%2FVLOuyjartLI%2FAAAAAAAACCc%2FWPQL-ua5R4I%2Fs1600%2Fcooked%252Bgranola.jpg&container=blogger&gadget=a&rewriteMime=image%2F*" with "https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgl2HOO-s7V_c-KjEQarg4qqnN8KAWc1jF4fPfDeGGCtWJkXQyqH8Ef8rOah-zt-PwUWb9E5n-CNVCHU4fjDDWZguogCvLMj605DiHIBYRIHEhNuY1uFwW52M0He2zdrUyhsNHN8t9zoPU/s1600/cooked+granola.jpg" -->Michelle Jenkinshttp://www.blogger.com/profile/02920428860314651239noreply@blogger.com0tag:blogger.com,1999:blog-5321903116944079752.post-4580915917202601472015-01-11T21:42:00.003+11:002015-01-18T20:39:34.294+11:00Banana Muffins with Pecans and Dates<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh899mmugxFxIRPiKIGcS7HvizoIIrE_ZUYBRXSomEsAUW9KTfAlQptl80RPrQUNCPSbWsE0-xdPSu0HvFno2htxP5O6_0O2NAojB0degxbe5aSQgTrO-RL3lkiPpx3T-nYFfycrogp60U/s1600/banana+muffin.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh899mmugxFxIRPiKIGcS7HvizoIIrE_ZUYBRXSomEsAUW9KTfAlQptl80RPrQUNCPSbWsE0-xdPSu0HvFno2htxP5O6_0O2NAojB0degxbe5aSQgTrO-RL3lkiPpx3T-nYFfycrogp60U/s1600/banana+muffin.jpg" height="400" width="300" /></a></div>
<br />
<br />
I love these. They are made from wholemeal flour (also known as whole wheat flour) and are packed full of goodness. This makes 10-12 muffins depending on your muffin tray.<br />
<div>
<br /></div>
<div>
<b>Ingredients</b>:<br />
<ul>
<li>2 cups wholemeal flour</li>
<li>¾ teaspoon baking soda</li>
<li>½ teaspoon salt</li>
<li>¼ teaspoon baking powder</li>
<li>2 eggs</li>
<li>½ cup olive spread, melted</li>
<li>⅓ cup pure maple syrup</li>
<li>2 very ripe bananas, peeled </li>
<li>1 cup chopped pecans</li>
<li>½ cup chopped, pitted dates</li>
</ul>
<br />
<b>Method</b>:<br />
<ol>
<li>Preheat the oven to 170 degrees celsius</li>
<li>Spray your muffin tray with spray oil</li>
<li>In a large bowl whisk together the flour, baking soda, salt and baking powder. Make a well in the centre of the flour mixture and drop in the eggs, butter, and syrup. Mix with a fork until it just comes together and set aside. The mixture will look quite moist but don't panic.</li>
<li>In a small bowl mash the banana with the back of a fork</li>
<li>Carefully fold the banana, pecans and dates into the muffin batter and distribute evenly into a 12 cup muffin tray leaving room at the top for expansion</li>
<li>Place leftover pecans on top of each muffin</li>
<li>Bake until they begin to brown on top and a toothpick comes clean when inserted in the centre, about 12-15</li>
</ol>
<div>
Note: Freeze some in pres-seal bags for the week :)</div>
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<br /></div>
<div>
D-E-L-icious XD</div>
</div>
Michelle Jenkinshttp://www.blogger.com/profile/02920428860314651239noreply@blogger.com0tag:blogger.com,1999:blog-5321903116944079752.post-36462099967006498212015-01-11T18:33:00.000+11:002015-01-11T18:33:13.201+11:00Kale Chips<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8PgqTsd8I8RmqvcFhLAjdj5eR4HJ1rEDOqehcSFg5Ri1q28v0Z9eWTl1C9EfcxENBzEbBjz69irqvjwqzBtEMtr9jxE9lUFq24Ke6TOxGEBQX87nbVISapj2fGc9uqS9XXr_HAOJOSN8/s1600/kale+chips.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg8PgqTsd8I8RmqvcFhLAjdj5eR4HJ1rEDOqehcSFg5Ri1q28v0Z9eWTl1C9EfcxENBzEbBjz69irqvjwqzBtEMtr9jxE9lUFq24Ke6TOxGEBQX87nbVISapj2fGc9uqS9XXr_HAOJOSN8/s1600/kale+chips.jpg" height="400" width="300" /></a></div>
<br />
<br />
For a low-fat and unprocessed snack you can't go past Kale chips. Kale is so cheap and all you need is some olive oil and seasoning of your choice! These chips are seasoned with paprika, chilli flakes and salt. I make 2 oven trays at a time. You need space because the pieces shouldn't be touching one another. They do shrink though so you may think it looks like a lot, but it won't be in the end.<br />
<br />
<b>Method</b>:<br />
<br />
<ol>
<li>Preheat oven to 180 degrees celsius and grab a bunch of kale (about 250g)</li>
<li>Line oven trays with baking paper</li>
<li>Place the kale leaves (stems discarded) torn into bite size pieces into a large bowl</li>
<li>Drizzle with 1 tablespoon olive oil</li>
<li>Sprinkle with paprika</li>
<li>Sprinkle with chilli flakes (add more if you like your snacks hot)</li>
<li>Sprinkle with salt and toss the lot</li>
<li>Lay the leaves out onto oven trays so they don't overlap...the oil needs to dry the leaves so they go crispy</li>
<li>Cook for 15mins swapping trays around half way, or cook until they go crispy.</li>
</ol>
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<br />Michelle Jenkinshttp://www.blogger.com/profile/02920428860314651239noreply@blogger.com0tag:blogger.com,1999:blog-5321903116944079752.post-58129795991937366692015-01-11T18:03:00.000+11:002015-01-11T18:03:08.239+11:00Salad in a jar<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmTfwPv-ojSOcZfX4ZelY0CQpDA8fJREAzgu5FYp2L2ni5v4cTP8LYzXfv0_8BJGaRuedbEGMOlywnJsGajd33l0hVBi1DyWLwMDwp-dc4TEGKMEFhuYPpk5ghzOn381XTuJMkM1DPs54/s1600/salad+in+a+jar+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmTfwPv-ojSOcZfX4ZelY0CQpDA8fJREAzgu5FYp2L2ni5v4cTP8LYzXfv0_8BJGaRuedbEGMOlywnJsGajd33l0hVBi1DyWLwMDwp-dc4TEGKMEFhuYPpk5ghzOn381XTuJMkM1DPs54/s1600/salad+in+a+jar+1.jpg" height="266" width="400" /></a></div>
<br />
Months ago I discovered salad in a jar and thought the idea was great but never acted on it. Well last week I bought some mason jars from my local Kmart for $2.00 each, washed them in hot soapy water and then sterilised the jars and lids with boiled water.<br />
<br />
The salad in a jar is pretty versatile, but it is all about la yering. If you're like me and want to prepare some lunches for the week BEFORE the week begins, there is a certain way of layering the salad so the dressing doesn't wilt the vegetables.<br />
<br />
There are lot of combinations - just check out Pinterest for some ideas, but these are what I made this week and they were lovely.<br />
<br />
Apart from the dressing, I haven't included quantities as mason jar sizes differ. The quantities are trial and error and over time, you'll know how much food to prepare for the number of jars you are filling.<br />
<br />
Layers from bottom to top. 1 being bottom layer and 11 being top layer:<br />
<br />
<ol>
<li>1 teaspoon lemon juice mixed with 1 teaspoon olive oil with salt & pepper (this is the dressing)</li>
<li>Kidney beans</li>
<li>Corn kernels</li>
<li>Thickly chopped carrot</li>
<li>Roughly chopped snow peas</li>
<li>Beetroot</li>
<li>Sliced gherkins</li>
<li>Diced shallots</li>
<li>Chopped cucumber</li>
<li>Fetta cheese</li>
<li>Torn lettuce leaves - I used Cos lettuce</li>
</ol>
<div>
Store in the fridge for up to 5 days, being careful not to shake the jars or the dressing may wilt the upper layered veggies.</div>
<div>
<br /></div>
<div>
When you're ready to eat one, give it a shake and pour it into a bowl. That's it!</div>
<div>
<br /></div>
<div>
You can add other ingredients to the jar including meats, however so far I've placed chopped chicken or tinned tuna in the bowl before tipping the salad out onto it...it's just easier for me that way.</div>
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Delicious XD</div>
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<br />Michelle Jenkinshttp://www.blogger.com/profile/02920428860314651239noreply@blogger.com0tag:blogger.com,1999:blog-5321903116944079752.post-19140167959687119062015-01-11T17:40:00.003+11:002015-01-11T17:45:44.863+11:00Banana and Kale Smoothie<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqmeOMl_pkZXTNxk30Xi-cKjy4-DNlrSdu_BeUJ6z_ABHgneReKlEuVDU_LgEXMM4nfNOGJX-jAAcRC39KoH3w6fqB9Tv7tOnibXc7S-uGGsdTII6UXiIZ3G86NnFHJpul7CW9AJrubqE/s1600/smoothie+1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqmeOMl_pkZXTNxk30Xi-cKjy4-DNlrSdu_BeUJ6z_ABHgneReKlEuVDU_LgEXMM4nfNOGJX-jAAcRC39KoH3w6fqB9Tv7tOnibXc7S-uGGsdTII6UXiIZ3G86NnFHJpul7CW9AJrubqE/s1600/smoothie+1.jpg" height="400" width="300" /></a></div>
<br />
I always thought smoothies consisted of fruit blended with milk. How wrong I was!!! You can add fruit AND vegetables to a smoothie and it doesn't even need milk.<br />
<br />
I created this smoothie 6 days ago and have made it for breakfast EVERYDAY and am not bored with it. It's packed full of Vitamin B and Iron so give it a go - you will be pleasantly surprised.<br />
<br />
<b>Ingredients</b>:<br />
<br />
<ul>
<li>1 ripe banana</li>
<li>6 green grapes</li>
<li>1 kale leaf (stem discarded)</li>
<li>1 tablespoon coconut oil</li>
<li>1 teaspoon almond meal</li>
<li>1 cup cold water (refrigerated, not straight out of the tap)</li>
<li>1 tablespoon peanut butter</li>
</ul>
<br />
<br />
<b>Method</b>:<br />
<br />
<ol>
<li>Add all ingredients to a blender, NutriBullet or Ninja - whichever you use for blending and blend... viola. How easy is that?</li>
<li>Drink up!</li>
</ol>
<br />
Delicious XDMichelle Jenkinshttp://www.blogger.com/profile/02920428860314651239noreply@blogger.com0tag:blogger.com,1999:blog-5321903116944079752.post-49179391638473580332015-01-11T17:27:00.001+11:002015-01-11T17:27:59.266+11:002015...a new startSo it's 2015 and this year I'm turning 47. I'm overweight, unhealthy and feel tired and bloated MOST of the time! So I've decided to make some subtle but long-term changes to my diet.<br />
<br />
I'm not going 'on a diet' as such, because for me that is bad...Bad! Bad! Bad I tell ya! Psychologically it's not good for me. What I'm doing is changing small things about what I eat, how much I eat and why I eat. I realise that I eat when I'm bored or depressed so I need to keep active and when I feel hungry I will have a glass of water. If I'm still hungry 10 minutes later, then I will allow myself to eat.<br />
<br />
2015 is all about clean eating. I am participating in a 14 week challenge to eliminate processed food. Each week, with guidance from experts, there is a new mini challenge to do. Whilst doing these challenges I am educating myself about food labels.<br />
<br />
I'm not going cold-turkey because that would be a shock to my system and unsustainable. I am, however, reading food labels and buying only a few 'processed foods' as treats. BUT they MUST contain LESS THAN 6 ingredients. See the images below to see what I mean...<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYEz3YlD7GFkzP_tqvSJaFCLDlIXmGPU4MzY5rfXD3Jmjdreekq03v98p8clIQsLrlbApvtbq7LHkEZhc0fgihElC43nPwH-8RXDp13h09CDSM55-vFNb3v8PkI0v7SXPXcUV9or9SKpI/s1600/chips.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiYEz3YlD7GFkzP_tqvSJaFCLDlIXmGPU4MzY5rfXD3Jmjdreekq03v98p8clIQsLrlbApvtbq7LHkEZhc0fgihElC43nPwH-8RXDp13h09CDSM55-vFNb3v8PkI0v7SXPXcUV9or9SKpI/s1600/chips.jpg" height="240" width="400" /></a></div>
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkJM1Hcml6UMqM_mFqMISAikhEP0KQj385uS5fBLpDox6JqAb7vVIEgEIw3KnxSOx3C-2jEKl8J5XAWQoqFDLRx8mOjlmUuI8DKSaJRuKp1E4-PHX4YXjPnpsB3GWUkk_HEVC3QdijwPo/s1600/rice+crackers.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkJM1Hcml6UMqM_mFqMISAikhEP0KQj385uS5fBLpDox6JqAb7vVIEgEIw3KnxSOx3C-2jEKl8J5XAWQoqFDLRx8mOjlmUuI8DKSaJRuKp1E4-PHX4YXjPnpsB3GWUkk_HEVC3QdijwPo/s1600/rice+crackers.jpg" height="400" width="400" /></a></div>
...as much as I love Smith's salt & vinegar chips, they have too many ingredients, some of which I can't pronounce. The Peckish brand brown rice crackers are a much healthier alternative if trying to eliminate processed food...and lose weight...and lead a healthier lifestyle!<br />
<br />
From now on this blog will consist of recipes I've found, altered or created which are based on 'real food', or 'unprocessed' food, or simply food which is better for us.<br />
<br />
I've been eating well for 7 days and have already lost 1.3kg, so I believe I'm on a good thing.<br />
<br />
These recipes won't suit everyone. There are still people who have allergies or intolerance to certain foods, so this blog is not the answer to curing those conditions. This is simply my personal journey as a food addict who is hell bent on improving her lifestyle and increasing her longevity.<br />
<br />
Take care and enjoy,<br />
Nell XD<br />
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<br />Michelle Jenkinshttp://www.blogger.com/profile/02920428860314651239noreply@blogger.com0tag:blogger.com,1999:blog-5321903116944079752.post-74806964473119341902014-07-02T22:28:00.001+10:002014-07-02T22:28:45.280+10:00Sweet Vegetable Curry - Slow Cooked<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTHrMZi0i6ZhqM3CQXpwWjsb1x0iEvA8ahGoZ9lonvDxOEJLsasFHVbq2yQMO4IIhkFHIJyFPt2U0JdW-_jLHh88VHLMGVm3vK7ewoebLfok0uUcihDnWhepPR5BiRYQyT3nFO_Geo4aI/s1600/sweet+veg+curry.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTHrMZi0i6ZhqM3CQXpwWjsb1x0iEvA8ahGoZ9lonvDxOEJLsasFHVbq2yQMO4IIhkFHIJyFPt2U0JdW-_jLHh88VHLMGVm3vK7ewoebLfok0uUcihDnWhepPR5BiRYQyT3nFO_Geo4aI/s1600/sweet+veg+curry.jpg" height="320" width="320" /></a></div>
<br />
This curry is hot hot hot, but also sweet so you may want to adjust the amount of cayenne pepper and curry to your liking. This serves 4 generous serves with rice.<br />
<br />
<b>Ingredients</b>:<br />
<br />
<ul>
<li>2 tablespoons olive oil</li>
<li>1 teaspoon cayenne pepper</li>
<li>1 teaspoon cinnamon</li>
<li>1 teaspoon ground ginger</li>
<li>1 teaspoon curry powder</li>
<li>1 small onion, peeled and chopped</li>
<li>4 stalks celery, sliced</li>
<li>1 large carrot, peeled and chopped</li>
<li>½ green capsicum, chopped</li>
<li>½ zucchini, chopped</li>
<li>½ sweet potato, peeled and chopped</li>
<li>1 large red apple, peeled and chopped</li>
<li>½ can chick peas, rinsed and drained</li>
<li>2 - 2 ½ cup vegetable stock</li>
</ul>
<b>To add later:</b><br /><ul>
<li>½ can light coconut milk</li>
<li>Salt & pepper</li>
</ul>
<br />
<br />
<b>Method</b>:<br />
<br />
<ol>
<li>Coat the slow cooker with olive oil</li>
<li>Place the onion in the slow cooker along with the spices and mix well so the onion is coated</li>
<li>Add the rest of the ingredients (except those marked 'to add later') and stir well</li>
<li>Cover and cook for 6 hours on low</li>
<li>While it is still hot, stir through the coconut milk, add salt & pepper and mix well to warm through</li>
<li>Serve on a bed of rice. D-E-L-icious XD</li>
</ol>
Michelle Jenkinshttp://www.blogger.com/profile/02920428860314651239noreply@blogger.com0tag:blogger.com,1999:blog-5321903116944079752.post-53702405073328958342014-06-28T15:26:00.000+10:002014-06-28T15:26:45.184+10:00Slow cooked potato & leek soup<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYuuwGSeWOtrsIyu_elaoJBne-DlIODP9xe5HZMr7ZdAnpTDL6AfxJpgXoz8GqDu7wwmKjIoZmGaQtgrCmUUxGZeFwfFQwgIIY1ArOTgRSA6wBayyI3AN-NoaaTARg5X8R1svCZl2slLg/s1600/potato+leek+soup.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhYuuwGSeWOtrsIyu_elaoJBne-DlIODP9xe5HZMr7ZdAnpTDL6AfxJpgXoz8GqDu7wwmKjIoZmGaQtgrCmUUxGZeFwfFQwgIIY1ArOTgRSA6wBayyI3AN-NoaaTARg5X8R1svCZl2slLg/s1600/potato+leek+soup.jpg" height="400" width="300" /></a></div>
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This is the first time I've made potato & leek soup and I was surprised how easy it was in the slow cooker. This serves 6 and is lovely served with crusty bread rolls, Pane di Casa or sour dough.<br />
<br />
<b>Ingredients</b>:<br />
<br />
<ul>
<li>6 very large potatoes, peeled, washed and cubed</li>
<li>2 leeks, washed, halved and chopped - white and green parts are used</li>
<li>6 cups vegetable stock</li>
<li>1 tablespoon mixed herbs</li>
<li>Salt & pepper to taste</li>
</ul>
<br />
<br />
<b>Method</b>:<br />
<br />
<ol>
<li>Place all ingredients in the slow cooker, stir and turn on the slow cooker</li>
<li>Cook for either 4hours on high or 6hours on low</li>
<li>Just before serving, spoon portions into your blender or food processor with some of the liquid and blend, placing each blended portion into a saucepan on low to keep warm</li>
<li>Once the entire soup has been blended, serve into bowls, top with salt & pepper and dip the bread in…D-E-L-icious XD</li>
</ol>
Michelle Jenkinshttp://www.blogger.com/profile/02920428860314651239noreply@blogger.com0tag:blogger.com,1999:blog-5321903116944079752.post-38828428941609290732014-06-23T19:05:00.001+10:002014-06-23T19:05:37.460+10:00Slow Cooked Mongolian Beef<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXrygBlshgLdK3lwUi_J52HFpJyBfd7aZQHdh_HgMg1OfsQBY44UuBiOeXC8BHIIahspMJSzYDZ5F6vJrMLdveSRygB1dYDlAzFpFnBQaa0HC3ejYEdVbbttvqGKRHX4x8jNrWKhHKWKc/s1600/mongolian.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhXrygBlshgLdK3lwUi_J52HFpJyBfd7aZQHdh_HgMg1OfsQBY44UuBiOeXC8BHIIahspMJSzYDZ5F6vJrMLdveSRygB1dYDlAzFpFnBQaa0HC3ejYEdVbbttvqGKRHX4x8jNrWKhHKWKc/s1600/mongolian.jpg" height="400" width="332" /></a></div>
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I've been searching for a recipe for Mongolian Beef as it's my son's favourite Chinese meal, and this one is perfect because I can put it in the slow cooker in the morning before work and come home to a cooked meal. The only thing to do is add garnishing and steamed rice. This serves 4 and is a sweet dish. This recipe doesn't have chilli added, so if you like your food a little spicy - add some chopped chilli to the slow cooker along with the other ingredients. As it is quite sweet, you may also wish to reduce the amount of sugar added because hoisin sauce is a sweet sauce.<br />
<br />
<b>Ingredients</b>:<br />
<br />
<ul>
<li>500g chuck steak, trimmed and thinly sliced</li>
<li>¼ cup cornflour</li>
<li>2 onions, peeled and sliced Asian style</li>
<li>1 tablespoon minced garlic</li>
<li>3 large spring onions, sliced into 2cm pieces</li>
<li>½ cup soy sauce</li>
<li>½ cup water</li>
<li>½ cup brown sugar</li>
<li>½ teaspoon minced fresh ginger</li>
<li>½ cup hoisin sauce</li>
<li>400g tin corn spears</li>
<li>Handful of green string beans sliced into 2cm pieces</li>
<li>One more spring onion for garnishing</li>
</ul>
<br />
<br />
<b>Method</b>:<br />
<br />
<ol>
<li>Place chuck steak and cornflour into a bag, shake well and allow steak to rest for 10mins</li>
<li>Place the onion, vegetables and steak into the slow cooker</li>
<li>In a large jar add the garlic, soy sauce, water, brown sugar, ginger and hoisin sauce and mix well</li>
<li>Add sauce mixture to the slow cooker and toss gently</li>
<li>Cook on low for 4-5 hours</li>
<li>Serve with rice and garnish with chopped spring onion. D-E-L-icious XD</li>
</ol>
Michelle Jenkinshttp://www.blogger.com/profile/02920428860314651239noreply@blogger.com0