healthy food

GREEN ST KITCHEN + SUSHI BOWL RECIPE

It's no secret that I have chronic gastritis, a condition that causes the lining of my stomach to become easily irritated. I've had it for three years now and it affects what I eat on a daily basis.

For me the importance of finding food that I can eat, that won't irritate my stomach but in fact help to heal it, is a big focus!

Did you know roughly 25% - 30% of the population suffer from some sort of gut related problem.

Whether caused by external factors or the lifestyle choices we make, it is so important to eat and drink what helps us to heal. A combat if you will, against the stressors of life and what we consume.

I've recently come across a few items I wanted to share with you, that have helped to reduce inflammation in my body, improve digestive efficiency and support my gut health.

Introducing...Green St Kitchen!

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"HERE AT GREEN STREET KITCHEN WE HAND CRAFT THE BEST FERMENTED FOOD PRODUCTS YOU CAN BUY, BRINGING A REFRESHING SPIN TO TRADITIONS FROM THE PAST. OUR MISSION IS TO CREATE, EDUCATE AND DRIVE THE FUTURE OF SUSTAINED HEALTHY EATING." - Green St Kitchen

JAMU JAMU - Tumeric Tonic

I found this drink a great accompaniment to my main meals, mostly lunch and dinner. Kombucha which is often associated with gut health, is often too sugary or bubbly for my gut, where as this blend of turmeric, fresh ginger, lemongrass, Jujube berries, Navel oranges, black pepper, cassia bark and coconut sugar, has a much gentler affect on my stomach.

Not too bubbly as to avoid irritating the stomach lining (but has a little sparkle), a cold glass of Jamu Jamu was probably my favourite item!

LIVING COCONUT - Coconut Keffir Mylk

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One of the limitations to having my gut issue, I have to avoid dairy. Even yogurt upsets my stomach!

I was very excited to get my hands on the Coconut Keffir, seeing as I LOVE coconut and need as many healthy Probiotics as I can get, this was great option. I had a small glass every morning before breakfast. It was gentle on my stomach and light to drink. Tasty too!

GINGER & TUMERIC KRAUT

I straight up love Saurkraut! Specially since I can't enjoy the usual condiments due to high acidity or spice, kraut is the perfect option for me. It's even great for adding digestion.

What I loved about the G&T Kraut was how subtle the flavours where. It had just enough Ginger without being spicy. And the two main ingredients (Ginger and Tumeric if you haven't guessed it!) are know for being anti-inflammatory foods, perfect for settling and healing the gut lining. Literally hitting two birds with one stone! I had it with almost every meal!

If you're looking to improve gut health or struggling with some sort of long term digestive complication and you're looking for something gentle, I highly recommend trying out some of these products.

Check our STOCKIST here!

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SUSHI BOWL RECIPE

INGREDIENTS

*Anything you like, including -i

  • 1/2 Cup Brown Rice
  • Pan Fried Salmon (Canned fish if you're feeling cheap)
  • 1 Poached Egg
  • 1/2 Avocado Cubed
  • !/2 Cucumber Cubed OR Julienne

OPTIONS I LIKE -

  • Blanched Broccolini
  • 1/2 Grated Carrot
  • Handful of Alfalfa

METHOD

* I try to keep my version of a Sushi Bowl relatively High Alkaline, using Saurkraut instead of pickled ginger and avoiding Toms and Capsicums for example. But you can mix it up if you like!

  1. Heat/cook your Rice.
  2. Prep all other items on the list - Avo, Cucumber, Carrot, Broc, Alfalfa.
  3. Assemble your Wasabi Mayo - Mayo/Wasabi mixed in a bowl, to your tasting? I only like a small zip of flavour.
  4. Start to cook the fish and poach the egg while you wait to flip.
  5. The Egg is best runny so catch it before it overcooks!
  6. Once your fish is cooked, assemble on the plate as above, put a few drops of Wasabi Mayo on the plate and...

ENJOY!

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RECIPE - WINTER TO SPRING SALAD

Crispy Apple, Quinoa, and Sweet Pot salad

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A perfect little compliment to the changing weather and foods going in and out of season. I'm a person who likes to eat seasonal food and incorporate what's in abundance.

I find it easier to get everything out and prep it so I can chuck it all in at the end. It's easier to do this than to read through the recipe trying to remember if the tomatoes were diced, sliced or baked. So I put a little side note on each ingredient so you can easily see it. 

Serves 2

INGREDIENTS

  • 60g quinoa 
  • salt 
  • 180g sweet potato sliced or cubed -1cm 
  • 80g spinach
  • 1 green apple - diced (lazy version: doesn’t peel it)
  • 100g walnuts raw or activated

BAKE

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  1. preheat oven 180degrees
  2. place sweet potato on a baking tray, drizzle with olive oil, salt, and pepper. 
  3. Bake for 20min
  4. let cool

COOK

  1. bring 250ml of water to a boil with a pinch of salt
  2. Place the quinoa in and let it boil for 2 minutes more
  3. bring to a simmer and place the lid on the pot to simmer for another 7-10min
  4. quinoa should be fluffy, not mushy (if you have excess water, I usually use a sift to drain)
  5. Let cool

MIX

  1. combine diced apple, walnuts, pumpkin, quinoa, potato. Dress with lemon tahini dressing (below) 

DRESSING - LEMON TAHINI

  • Juice of 1 large lemon
  • Tbsp ACV (apple cider vinegar)
  • 2 tbs olive oil
  • 2 tbs of tahini 
  • salt, pepper, and cumin to taste
  1. Combine all ingredients till mixed well

ENJOY !

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IT'S ALL ABOUT OATS

You know when people talk about having staples in the house?

Like Milk, Bread, Eggs…

Well, I want to introduce you to MY STAPLES!

Oats                Eggs                Leafy Greens              Berries

 

The four foods I will have on me at all times, accept for when I’m in the surf…maybe ;) Could always carry them in a dry bag on my back?!

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Anyway...first cab off the rank and one of my all time favourites OATS!!!!!

 

I want to share some facts + truths about the ol’ faithful Oats with you –

TRUTHS

  • Although hulled this process does NOT strip them of their nutritious bran + germ
  • Oats are in fact FREE FROM GLUTEN (see more on this below)
  • Oats are a safe source of food for FODMAP’ERS, depending on serve size
  • Oats have a PH Lvl 6, considered an ALKALINE Forming Food
  • All Oat variations have the same level of nutritional value

FACTS

  • Oats get their flavor from the roasting + cleaning process they undergo
  • Oats lower cholesterol levels
  • Unique Oat antioxidant- avenanthramides reduces Cardiovascular Disease
  • They are high in FIBER
  • Oats aid to stabilize BLOODY SUGAR levels (via beta-glucans)

DIFFERENT TYPE OF OATS

STEEL CUT -  Where the whole Oat Groats (Kernel) are cut into several pieces. Also known as Irish or Scottish Oats which have the the longest cook time.

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ROLLED OATS - Are created when Oat Groats are steamed and rolled into flakes. The most common Oat variation about.

INSTANT/QUICK OATS - These are pre-cooked, dried and then rolled. They are thinner than rolled oats and often lose their texture as they are cooked. Handy if you want Oats fast!

ALL OAT VARIATIONS HAVE THE SAME LEVEL OF NUTRITIONAL VALUE REGARDLESS OF TYPE. It is said that the Steel Cut variety may poses lower GI (Glycemic Index - meaning they are digested more slowly and cause less of a spike in blood sugar), which to some makes little difference

THE GLUTENOUS CONVO ABOUT OATS!

The sticky discussion about Oats containing Gluten has been around since some big mob health group dumped it in the “gluten grain” family along with other culprits like Wheat, Barley and Rye.

BUT…Oats DO NOT contain Gluten! In fact they contain AVENIN a protein similar to Gluten. To boot, it is shown that most people with Ceoliac’s can infact eat Oats wihout any problems. Which stands to reason those with intolerances to Gluten are also safe to eat Oats.  That being said if Oats just make you feel yuk, then like anything else don’t eat them, all I ask is you try them before you make a decision based on hype.

So why the hoo haa about Glutenous vs Gluten Free Oats?! Because peeps, Oats are often processed in the same factories that Glutenous products are processed in, thus contaminating our lovely little fiborous Oats. Personally, I am only Gluten intolerant thus a regular packet of Oats is fine for me.

NOTE – If you are Ceoliac look for GLUTEN FREE Oats on the shelf! This is the only way you are guaranteed the Oats in your pack haven’t been contaminated!

BUT WAIT THERE’S MORE!

 

I have 3 epic Oat Recipes for you to try, I promise it will make your Breakfast and Snack time so much better! Below you will find one while the other two - Home Made Chai Spiced Instant Oats & Oatty Pancakes - is on the Surf Style Training Blog :)

 

OATTY ANZAC BISCUITS

Combine in a Bowl

  • 1 ¾ Cup Rolled Oats (Instants Oats for a smoother texture)
  • ¾ Cup Dessiccated Coconut
  • ¼ Cup Gluten Free Plain Flour
  • ½ Cup Chopped Nuts of choice (I like Pecans!)
  •  ½ Tsp Ground Cinnamon
  • ¼ Tsp Sea Salt

Combine in a Pot

  • 120g Bio Butter or Coconut Nutelex
  • ¼ Cup Rice Malt Syrup
  • 1 Tbls Maple Syrup (optional)
  • 1 Tsp Vanilla Bean Paste

Other Ingredients

  • ½ Tsp Bi Carb Soda
  • 1 Tbsl Hot Water

METHOD

  1. Preheat oven to 160 DG’s. Fan Forced. Prep your baking tray with baking paper.
  2. In the pot, melt the “butter”, syrup an vanilla on LOW heat. When it begins to bubble remove from heat.
  3. Quickly combine the Bi Carb and water in a separate bowl till dissolved then add to pot and stir till the mixture foams.
  4. Make sure you dry ingredients are well combined then gradually pour pot mix into the bowl and combine the lot to make your ‘dough”.
  5. Using a tablespoon, scope out and roll the mix into a ball. Placing it on the tray then pressing it down to make your cookie!

Cook Time – 15 minutes, until golden brown.

Let cool and ENJOY! Oh and don’t forget to pop them in the fridge if you want them to keep for the week.

 

5 STEPS TO MINDFUL EATING

While I was away I committed to doing one thing at a time. One of those things was learning how to eat without external distractions.

Also coined mindful eating.

So often we find ourselves eating in front of the TV, with a magazine or book in hand or simply while we talk to someone across the table. I was BIG on multitasking while I ate, the TV, my computer, social media even while I trained people! What I realize now (after a month away from those distractions) is just how disconnected I was from my food! No wonder I ate copious amounts in one sitting or never felt like I really enjoyed my treats let alone remembered eating them!

Do you polish off a packet of biscuits in one go?

Do you remember exactly what your dinner looked like last night?

Do constantly feel unsatisfied with the food you eat?

Do you over eat?

If any of these ring a bell then you’re probably suffering from food disregard.

What are the benefits of Mindful Eating I hear you say?

I experienced the following –

·      Less cravings

·      Less consumption in one sitting

·      Satisfied with the food I had served myself

·      Sated by smaller servings of sweet treats

·      Never felt like I’d eaten too much

·      Remembered the meals I ate

·      Remembered the meals out that tasted like shit (vowing to never make the same mistake!)

This is the moment where I present you with a challenge!

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Platter by Platter Co.

The next meal after reading this I encourage you to try attentive consumption. I’ve broken it down into 5 steps below to make it easier to navigate.

MINDFUL EATING HOW TO

  1. Get completely involved in making your food, limit distractions during the cooking process if you’re at home.
  2. Rather than hoeing in, allow your food to cool admiring the colours and arrangement on your plate (your taste buds actually pick up on flavours better when your food isn’t piping hot!)
  3. Pick a space away from technology or major distractions and loud noises.
  4. As you eat notice the smells, textures, colours, flavours and feelings that may come up for you.
  5. When you’re finished really savor the experience you had with what you just ate. Take a moment or 5 before you rush off to do something else.

It may drive you nuts at first to slow down, but be patient and try it more than once to really notice the benefits of being fully aware of what’s going in your mouth! You don’t have to do it during every meal, but more often than not can have a very positive affect on they way you relate to food.

After all enjoying our food is one of the best parts of being human :)

Looking for a Healthy Eating Guide, Food Cleanse or Shopping List?

Check out my Surf Style Training Online program for access to all this an more!

Cheers legends,

Elise Carver x

Should Winter Change What You Eat?

I don't know a single person that doesn't crave starchy, salty, stewed, soupy, belly inflating food not to mention warm sweat dessert treats! Wow my stomach is swelling at the thought!

The funny thing about our food cravings is they are still physiologically set to the 19th century when we needed to stuff our faces with heavy, starchy, weight gaining foods to keep us WARM. Makes sense, but today...we have central, split system, ducted and epic solid fuel heating!

Hence why my meal plan BARELY CHANGES!

 

Think about it...if your body is working twice as hard to keep you warm, cells vibrating together to create friction takes work. On top of your regular active routine, it stands to reason that your output has increased without you really having to do anything!

Why not take advantage of this? Keeping a winter lean figure while implementing small changes in your diet to sate those Winter cravings -

  •  I introduced Yams, Parsnip, Pumpkin & Squash into fortnightly meals
  • In stews and slow cooks I opt for Quinoa instead of Barley and other heavy grains
  • Bright coloured veges are the basis for all of my dinners
  • I get my favourite yeast, gluten, sugar FREE vege stock for soups
  • I go for Raw Cacao with Honey or Rice Malt Syrup when I have a sweet tooth, perfect mixed with nuts and yogurt, on porridge or with warm Almond Milk
  • I always stew fruits like Granny Smith apples & rhubarb for a sweet breaky fix or snack with rice puffs and yogurt (recipe below)
  • I still avoid bread, pasta, processed sugars, yeast and regular drinking

A sweet treat for your taste buds over winter, this easy APPLE & RHUBARB STEWED FRUIT can be used on top of your muesli or porridge, under chopped nuts for a crumble or with yogurt as a snack :)

APPLE & RHUBARB STEWED FRUIT

INGREDIENTS

4 Granny Smith Apples
1 Bunch of Rhubarb, LEAVES OFF!
6 Cloves
2 Sticks of Cinnamon
1 Cup Water

METHOD

  1. Wash, core and slice the apples roughly, skin on or skin off if you're a little picky.
  2. Wash and roughly chop the Rhubarb, and for goodness sake remove the leaves that are poisonous!
  3. Place apple, rhubarb, cloves, cinnamon and water in a pot, with enough room to boil.
  4. Bring mix to the boil then turn down to a low heat to slowly simmer away or about 2 hours, lid on.
  5. When done if you find the stew a little watery, drain the excess then remove the spices and store in the fridge in a good container.

YUMMMMMMMMM!

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Cheers,

EC x