Lady Lalo

Monday 4 April 2016

Bee Pollen, Dulse Flakes, Hemp Seeds… What is it all for?

So whilst out for lunch at a lovely little organic Juice Bar on the Central Coast with my best girlfriend on the weekend she asked me… ‘What are all the things you add to your food? There are so many strange things I’ve never heard of that you add to Savanna’s meals’. It occurred to me that all these items that I use have become the ‘norm’ to me but if you had asked me 3 years ago what Dulse Flakes are I would have had absolutely no idea. 


So I thought I would put together a little index of items that may seem like strange additions to a lot of people but I use them because they are bursting with nutrients and as you are all probably aware by now, I try to nourish my family to the best of my ability with every single bite of food. So here it is, twelve of my FAVOURITE items that you may have never heard of and a little information about each one and why I use them. 


1. Dulse Flakes – Dulse (Palmaria palmatais a sea vegetable hand-harvested from the icy cold waters of the Canadian Maritimes and in Iceland. Dulse seaweed is a natural treasure chest of goodness, with Vitamins A, B1, B2, B3, B6, B12, C, and E, and minerals like potassium, calcium, magnesium, phosphorous, chromium, iodine and zinc and trace elements.



2. Bee Pollen - Bee pollen is the food of the young bee and it is approximately 40% protein. It is considered one of nature's most completely nourishing foods. It contains nearly all nutrients required by humans. About half of its protein is in the form of free amino acids that are ready to be used directly by the body. Such highly assimilableprotein can contribute significantly to one's protein needs.


3. Hemp Seeds - Hemp seeds contain protein, vitamins and minerals and polyunsaturated fatty acids, particularly omega-3 fatty acids. Hemp seed food products may provide an alternative dietary source of these nutrients.



4. Chia Seeds - Despite their small size, chia seeds are packed full of important nutrients. They are an excellent source of omega-3 fatty acids, which help to raise HDL cholesterol (the good cholesterol that helps protect against heart attack and stroke). 


Chia seeds are also rich in antioxidants and full of fiber, magnesium, zinc, iron and calcium. Eating one ounce of chia seeds per day would provide 18% of daily calcium needs, 27% of phosphorus, 30% of manganese and smaller amounts of potassium, zinc and copper. 


When compared to flaxseed, chia seeds provide more omega-3s, calcium, phosphorus and fiber - all essential nutrients that most people are not getting enough of.



5. Maca Powder - Maca, a root that belongs to the radish family, is most commonly available in powder form. Grown in the mountains of Peru, it has been called “Peruvian ginseng.” Maca is rich in vitamin B vitamins, C, and E. It provides plenty of calcium, zinc, iron, magnesium, phosphorous and amino acids.


6. Nutritional Yeast - Nutritional yeast is made from a single-celled organism, Saccharomyces Cerevisiae, which is grown on molasses and then harvested, washed, and dried with heat to kill or “deactivate” it. Because it’s inactive, it doesn’t froth or grow like baking yeast does so it has no leavening ability. 


As you can guess from its name, nutritional yeast is packed with nutrition, particularly B-vitamins, folic acid, selenium, zinc, and protein. It’s gluten-free (check specific brands for certification), and contains no added sugars or preservatives.



7. Lucuma Powder - Lucuma powder is made from the subtropical fruit of the Pouteria lucuma tree, which is native to Peru, Chile and EquadorLucuma provides 14 essential trace elements, including a considerable amount of potassium, sodium, calcium, magnesium and phosphorus.



8. Sauerkraut – Sauerkraut is finely cut cabbage that has been fermented by various lactic acid bacteria, including Leuconostoc, Lactobacillus, and Pediococcus


It is a source of vitamins C, B, and K. The fermentation process increases the bioavailability of nutrients rendering sauerkraut even more nutritious than the original cabbage. It is also high in calcium and magnesium, and it is a very good source of dietary fiber, folate, iron, potassium, copper and manganese.


If unpasteurized and uncooked, sauerkraut also contains live lactobacilli and beneficial microbes and is rich in enzymes. The fiber and supply of probiotics improve digestion and promote the growth of healthy bowel flora, protecting against many diseases of the digestive tract.



9. Kimchi – Kimchi is a traditional fermented Korean side dish made of vegetables with a variety of seasonings. In traditional preparation, kimchi was stored underground in jars to keep cool during the summer months and unfrozen during the winter months. There are hundreds of varieties of kimchi made from napa cabbage, radish, scallion, orcucumber as a main ingredient. 


Kimchi is rich in vitamin A, thiamine (B1), riboflavin (B2), calcium, and iron and contains lactic acid bacteria, among those the typical species Lactobacillus kimchi.



10. Raw Cacao - Raw cacao is made by cold-pressing unroasted cocoa beans. The process keeps the living enzymes in the cocoa and removes the fat (cacao butter). Cocoa looks the same but it’s not. Cocoa powder is raw cacao that’s been roasted at high temperatures. Sadly, roasting changes the molecular structure of the cocoa bean, reducing the enzyme content and lowering the overall nutritional value.


What are the health benefits of raw cacao?

Lowers insulin resistance.

Protects your nervous system: Cacao is high in resveratrol, a potent antioxidant also found in red wine, known for its ability to cross your blood-brain barrier to help protect your nervous system.

Shields nerve cells from damage.

It is rich in minerals: Magnesium, iron, potassium, calcium, zinc, copper and manganese.



11. Goji Berries - The goji berry, also called the wolfberry, is a bright orange-red berry that comes from a shrub that's native to China. In Asia, goji berries have been eaten for generations in the hope of living longer.

 

Goji berries are high in vitamin C and fiberThey are also a good source of iron and vitamin A. One serving of about four ounces of goji berries even provides nearly 10 percent of the suggested amount of dietary protein, a surprising amount for a fruit.



12. Inca Berries - The Incaberry is indigenous to the high altitude tropical regions of South America. At 19 per cent, they have the highest fibre content of all dried fruit. A handful delivers about 8g which is 27 per cent of the recommended daily intake for an adult. Most of the other dried fruits contain about 8g, although dried figs come a close second with 14.3g fibre. It’s all due to those tiny seeds.



Of course there are many more items that I LOVE but those that have received a lot more light in the nutritional world ieAcai Berry and of course my beloved Bone Broth. Most of the items listed above can be sourced through a good Organic or Wholefoods Co-op or Health Food store. 


You can also purchase a lot of these items off iHerb, follow this link to receive a store discount on me:

http://au.iherb.com/Food-Grocery-Items

 

Love & Gratitute,

Assunta

 

 

 

Friday 12 February 2016

Banana Choc Chip Cupcakes

Sorry for my absence in the blogging world and never remembering to write down my recipes when I make them. If only there were more time in the day. I'd love nothing more than to spend my days recipe creating, trying and testing and blogging new amazing wholefood recipes for you and your little ones. Perhaps in a few months time when my maternity leave starts, I'll have more time on my hands to get more creative in the kitchen. Pfft, who am I kidding. As a second time round mumma, I now know that 'time on my hands' and 'maternity leave' are two things that don't go hand in hand. Ahhh one can only dream!

I created this muffin recipe a few weeks ago but completely forgot to write down my recipe, they were such a huge hit with the little lady that I decided to recreate them. This time I turned them into cupcakes by icing them with my easy peasy date and raw cacao icing. I think my little lady enjoyed them even more this time round! Success!

I hope you and your little ones enjoy them just as much. I made them in the Thermomix so my recipe is for thermomix users, but this is such a simple recipe you could easily throw the ingredients in a regular food processor and I'm sure you would get the same result.



Muffin Ingredients:

- 3 x Pasture Raised Eggs
- 1.5 Ripe Bananas (or 1 large one)
- 4-5 Organic Medjool Dates, pitted
- 1/4 cup Almond or Coconut Milk
- 2 cups Almond Meal (I think they would also work great with Hazelnut Meal but I haven't tried it yet)
- 1 tsp Baking Soda
- 1/2 tsp fine himalayan salt
- 1 tsp Vanilla Bean powder
- Small handful of Dairy Free dark choc chips (try and find a good quality brand that has no refined sugar, alternatively Enjoy Life are a great additive free vegan brand but they do have evaporated cane juice added to sweeten them)

Method:

1. Preheat oven to 180 degrees
2. Add the eggs, Banana and dates into the thermomix bowl and blend for 8 seconds on speed 5
3. Add all other ingredients, except the choc chips. Blend 12 seconds on speed 5 until well combined. Scrape down bowl.
4. Add the choc chips, blend for 5 seconds on the slowest speed. (you may need to fold the choc chips through a little more with your spatula)
5. Fill muffin cups to 3/4 full and bake for 15-20 minutes (checking on them at 15 minutes to make sure they are not burnt on top). Insert a toothpick in the centre, when it comes out clean they are ready.
6. Transfer to a cooling rack and ice them once cooled.

Frosting Ingredients:

- 200 grams Organic Medjool Dates, pitted (soaked in boiling water briefly to soften)
- 6 tablespoons Coconut Cream
- 2 tablespoons Raw Cacao
- 1/2 tsp Vanilla Bean powder
- 2 tablespoons Coconut Oil (melted)
- (Optional) 1 tablespoon Raw Honey or Maple Syrup, depending on how sweet you like it. The dates are quite sweet so its not essential.

Method:
1. Drain the liquid from the dates and place dates only in your thermomix bowl with coconut cream. Blend for 10 seconds, starting at speed 4 and gradually increase speed to 8. Scrape down bowl.
2. Add in the raw cacao and vanilla powder. Repeat the above process until you get a nice smooth consistency. You may need to add a little more coconut cream or a tablespoon of boiling water depending on how powerful your blender is. You should have a nice thick smooth paste.
3. I used a spatula to transfer the frosting into a small piping bag (or ziplock bag and cut the corner) and I placed a blob of frosting on each cupcake. I then used a butter knife to spread it on.

Enjoy!!

Love and Gratitude

x

Monday 1 February 2016

Superfood Triple Choc Bliss Balls


I'm not really one for negative woe is me kinds of posts, but in the interest of keepin' it real I thought I would share this post. Yesterday was a blissful day with my little lady; she was well mannered, fun, and  content. Today she opened her eyes at 6am with a list of demands as long as her arm right from the get go. 

This morning I took her to a kids gymnastics class, it was right up her alley. Lots of jumping and activities to use up all of her energy. However, she had a one track mind and refused to participate in any of the group activity and wanted to do her own thing. Usually, I wouldn't mind as I love letting her find her own rhythm. Today however, I was being asked repeatedly by the instructors to stop allowing her to jump on the equipment until the group was participating too. It didn't matter how many times I asked her and tried to focus her attention on something else, she continued to do the opposite of what I was asking. For the first time in my parenting journey so far I was forced to really follow through with my own threats, I told her we would go home (only 5 minutes into the class) if she did not start cooperating. She ignored me, I counted to three and asked her to come down off the equipment on three, she ignored me. I finally picked her up calmly, grabbed our belongings and walked her outside whilst she was kicking and screaming the house down. I was humiliated, she was in a coughing/crying uncontrollable fit. I tried to put her into the car but she fought me. It was boiling hot, I'm pregnant and quite frankly exhausted. My only option was to stop trying.

 I held her close, she stopped fighting and the sobbing stopped. She put her head on my shoulder and once she had calmed down I explained to her why we had to leave. She said "I'm sorry Mumma" and a million tonnes of guilt fell on my shoulders. She finally let me buckle her into her car seat, we put the aircon on and had a muffin together in the car (this was all before 10am). We then went to visit my grandparents, of course the happenings of earlier in the morning were already a distant memory to Savanna and now she had an audience. We sat down to have lunch with my grandparents, I brought a packed lunch for Savanna but she wasn't interested. I told my grandparents, it's ok she will eat when she is ready. She isn't hungry yet. Of course, that doesn't sit well with their generation. They continued to offer her different foods to what I had packed. I told them again, that it was ok and she would eat when she got hungry. As soon as I walked out of the room they started offering her sugary biscuits, even though she had not eaten any lunch yet. At that point I couldn't take much more and I blew up. After explaining to my grandparents time and time again that savanna has a sensitivity to gluten and does not react well to refined sugar because her body is not used to it they still went behind my back and offered it to her. Of course, I couldn't then take the biscuits off her so I had to sit and watch as she consumed (and enjoyed) the biscuits. I over reacted and raised my voice at my grandmother, even worse in front of my daughter. I was then overcome with a billion tonnes more guilt on my shoulders. Finally when I calmed down I explained to my grandmother (for the millionth time) why she can't eat those things, even though small amounts may not effect her there is absolutely no need to give it to her when I always have healthy alternatives with me. I had already told Savanna that she could have a choc bliss ball after she ate lunch, but they overrided that by giving her those biscuits. When we left my little lady was deflated, she still hadn't eaten lunch and was so tired. As soon as we got in the car and started driving she said "I'm hungry Mumma, I need some lunch". I left the aircon running in the car and pulled over to the side of the road and let her eat her lunch in the car. She ate her choc bliss ball too once she was finished, just as promised and finally fell asleep on the way home. 

 It's still only 2pm and I have endured my worst parenting day to date and now that I reflect on it all and have calmed down, it really wasn't that bad after all. I got through it, my little lady will wake from her nap and be ready to play and cuddle and love again. I apologised for raising my voice to my grandmother and I hugged her tight before I drove away. It's just another day in my parenting journey that I can tick off. Nobody said it would be easy, but it sure is worth it. 


Superfood Triple Choc Bliss Balls (thermomix recipe but can easily be adapted to a regular food processor): 

Process in a food processor or TMX (20 secs, Speed 9) 

80g Almonds
30g Pumpkin Seeds 

- scrape down bowl so all the nut and seed meal is at the bottom of the bowl. 

Add in the following: 

1 heaped tablespoon Hemp Seeds 
140g Pitted organic Medjool dates
15g (1 heaped tablespoon) Nutraorganics Berry Choc Chunk powder
15g Raw Cacao
35g Desiccated Coconut
1 tablespoon Chia Seeds
50g Coconut Oil

- process on speed 9 for 20 seconds

 add 50g mini dairy free dark chocolate chips (I use Enjoy Life brand)

 - process on speed 1 for 15 seconds

Roll into balls and coat with desiccated coconut, keep refrigerated. 

Love & Gratitude
Assunta  



Sunday 18 October 2015

5 Grain and Dairy Free Breakfast Ideas for Kids

I have been following Sproutingyumminess lovely Instagram page for a few months now, and I am always inspired by the beautiful clean food that Sally feeds her daughter Mollie. Sally is currently studying Nutritional Therapy and like me, likes to challenge the mainstream on what we should feed our children. Sally believes in feeding Mollie a nutritionally dense diet; free of refined sugars, processed carbohydrates and preservatives and tries to keep Mollie's diet as clean and unprocessed as possible.

I love Sally's food philosophy and recipes, which is why I asked her to write a guest blog to share with you. I hope you all enjoy Sally's beautiful breakfast recipes, as much as I do. I know I will certainly be trying these for my little lady.


5 child friendly grain-free and dairy-free breakfasts!

I’m really honoured to be a guest blogger this week for Little Lady Lalo, whose yummy ‘clean’ recipes and philosophies I love. I decided to base my blog around healthy breakfasts as I believe this is such an important meal in the day and one where parents can pack in the veggies and nutrients if they put their mind to it. In Western cultures it is hugely common to wean our babies onto a breakfast of either cereal or toast with a glass of juice; sadly this is a lot of refined sugar and very little nutrients. Why not challenge convention and make something low in refined sugar and high in nutrients for breakfast every day and it doesn’t have to take lots of time! Below are 5 simple breakfast ideas for the whole family, all of which I make on a regular basis, often preparing the night before to avoid the morning rush.

1. Easy morning Fritters

Fritters or omelettes are a perfect way for your children to enjoy vegetables in the morning, and with this method they take near to no time to make! Prepare all the ingredients (except for the egg) in batches and freeze in ice cube trays, then when required, defrost 1 ice cube per 1 egg overnight, mix with the egg in the morning and fry in some coconut oil. That’s it!
I tend to pack mine with whatever green veggies are in the fridge. This batch contained green beans, kale and spring onions along with garlic, ground almonds, black pepper and ground cumin.

Eggs are such a wonderful breakfast ingredient to glue it all together, they are so versatile and contain all the nutrients needed to turn a single cell into a little chick, this is pretty amazing and no wonder they are packed with good stuff.



Ingredients:

·         100g green beans (plus any other veggies you might have)

·         1 spring onion

·         ~100g ground almonds

·         1 garlic clove diced

·         black pepper to taste

·         1 tsp ground cumin

·         eggs to serve

·         coconut oil to fry.

Method:

Put the green beans and spring onions into a blender and pulse for 20 seconds (until ingredients have broken up into fine pieces but not mushy) and then steam for 6 minutes. In the meantime add the ground almonds, garlic, black pepper and cumin to a large bowl. Once the vegetables are steamed allow them to cool slightly then add to the bowl and mix all the ingredients together. Pack the ingredients into ice cube trays and freeze. When you are planning on cooking the fritters take the required number of ice cubes out of the freezer the night before, I tend to do 1 ice cube per egg. In the morning whisk together the fritter mix with the egg and fry in coconut oil until cooked through, serve immediately.

 

2. Smoothie bowl

This Smoothie bowl covers all the macronutrient bases – protein, good fat and unrefined carbohydrate. You can make a version of this from 6 months (just the banana, avocado, coconut milk and water) and then from 9 months you can start to introduce the berries, ground almonds, almond milk, raw spinach and powder. Berries and nuts can sometimes cause a reaction (although rare) so consult your health advisor if you’re unsure.


Ingredients:

·         half a banana

·         half an avocado

·         ~tbsp. coconut milk

·         palm full of blueberries and raspberries

·         palm full of raw spinach

·         tsp. green powder like wheat grass (optional)

·         100ml filtered water or almond milk or a mix

·         blueberries, raspberries, goji berries, desiccated coconut and ground almonds to sprinkle (depending on your babies ability to chew)

Method:

Put all the ingredients into a blender and blend for around 30 seconds or until smooth, add more water if desired. Pour into a bowl and sprinkle the remaining berries and ground almonds over the top, serve immediately.

 

3. Super simple banana pancakes

These pancakes have 4 ingredients which make them quick to prepare in the morning and I tend to double the recipe so there is enough for me too. I would serve this from around 9 months due to the ground almonds (if no sign of nut allergy). Almonds contain a good dose of protein which is essential for the growth and development of your baby’s skin, hair, bone, muscle and other tissue and the transportation of oxygen in the blood. It is the taste of the banana and cinnamon that my daughter really goes crazy for here though and the blueberry syrup is to die for!

Ingredients:

·         1 tbsp. coconut oil

·         1 large egg

·         ¼ cup ground almonds

·         1 mashed banana (preferably a little browned)

·         dash of cinnamon

·         sprinkling of desiccated coconut

·         50g – 80g blueberries and a couple of tbsp. water for the syrup

Method:

Firstly prepare the blueberry syrup by adding the blueberries and water to a pan on a medium heat, when it comes to the boil allow to simmer for 10 or so minutes, or until it becomes a little gloopy. Prod the blueberries and stir with a wooden spoon every so often to allow the juices to come out.  While this is simmering, whisk the egg in a jug using a fork then add the ground almonds, banana and cinnamon to the jug and mix together. Heat some coconut oil in a pan and drop a heaped tablespoon of the mixture into the pan. Depending on the size of your pan, there should be enough room to cook 2 to 4 pancakes at a time. Cook for about 2 – 3 minutes on each side. Serve immediately with the blueberry syrup and a sprinkling of desiccated coconut.

 

4. Quinoa porridge

Quinoa is often mistaken for a grain but it is in fact a seed. Seeds are full of nutrients, vitamins and minerals as their job is to grow into a full blown plant or tree! Quinoa specifically is one of the few plant based foods that contains complete proteins. This means it is really good for our little ones too; it helps keep children’s growing bones and muscles healthy, supports their immune systems and promotes a balanced mood. If you want to serve this from 6 months, replace the almond milk with water, leave out the honey and blend the porridge to the desired consistency at the end. Otherwise this is appropriate for 9 months+ as is.

Ingredients:

·         1 cup almond milk

·         ½ cup quinoa

·         ½ shredded apple

·         ¼ tsp. cinnamon

·         Tbsp. goji berries

·         Dollop raw honey (optional – I actually find this sweet enough without)

Method:

Add the almond milk and quinoa to a pan and bring to the boil, turn down the heat and leave simmering with the lid on for 10 minutes. Then add the apple, cinnamon and goji berries and leave to simmer with the lid on for a further 10 minutes or until the quinoa is thoroughly softened. Add more almond milk if the mixture starts to dry out. Stir in a squeeze of honey if desired then serve.

 

5. Carrot and courgette breakfast muffins

I serve these muffins at breakfast with avocado and eggs still providing a great mix of nutrients for Mollie, it is also a guaranteed win for fussy eaters and work as a great afternoon snack too! I would give to your baby from 9 months due to the almond flour (as long as no sign of allergies).

Ingredients:

·         1 ¼ cups almond flour OR ground almonds

·         2 tbsp. coconut flour

·         ½ tsp. baking soda

·         ½ tsp. salt

·         1 ½ tsp. cinnamon

·         ½ tsp. nutmeg

·         2 eggs

·         1/3 cup coconut oil (melted)

·         1/3 cup raw honey

·         2 tsp. vanilla

·         ½ cup grated carrot

·         ½ cup grated courgette

Method:

Preheat the oven to 175°C / 350°F. In a medium bowl, mix together the dry ingredients (almond flour through nutmeg). In a large bowl, mix together the eggs, oil, honey, and vanilla. Add the dry mix to the wet mix just until combined and then gently fold in the grated carrots and courgette.

Divide the mixture evenly among the liners, it should make between 6 and 8 muffins, and bake for 20 minutes or until a knife inserted in the middle comes out clean. Let the muffins cool for 5 minutes in the pan and then remove to a wire rack to cool completely.

For more lovely healthy child friendly recipes, please visit Sally's blog page: http://www.sproutingyumminess.co.uk/recipes-and-philosophies/breakfasts


Love & Gratitude
x