Vegan | v

WHOLESOMEKAY.COM – BLOG CHANGE

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Hi all,

I am sad but also excited to inform you I have MOVED THIS BLOG over to WHOLESOMEKAY.COM.

My decision to move was due to re-branding, simply put. Whilst I was overseas I had a lot of time to think about the type of ‘blogger’ I wanted to be .. and for me that’s an honest, inspiring and educating one. To do this I had to create a space which was reflective of my plant-based and wholesome lifestyle, and I feel Body of Nature didn’t show this and restricted me to the type of topics and recipes I could post.

IN SAYING THIS I will still be posting regular and interesting posts similar to ones I have already written but with a wider variety of recipes to accompany my newly adopted plant-based diet, such as chickpea cookies, brownies, pumpkin pancakes, banana ice-cream, sweet potato + lentil casserole, gluten and dairy free chocolate cheesecake and many many more; and topics which cover holistic health, fitness, advice, recipe submissions, beauty and resources, to name a few. I also aim in sharing alot more of my personal stories too.

I want to make WHOLESOME KAY a happy, fun and healthy place for all foodies, health goers and anybody who may be or have started their new health journey. So I THANKYOU for your love and kindness on Body of Nature and once again, would love for you to join me and be apart of on this new adventure at WHOLESOME KAY by following/re-following and spreading the word 🙂

 

– Love, Kaelli

p.s – you can still find me on instagram at @wholesome.k

 

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My Pre and Post Workout Favourites

Are you always hungry and dying to eat something after a workout? Can’t get yourself to the gym because you don’t have enough energy?

A regular oopsy daisy that I’ve made and I’m sure you may have made also, is working out with no energy and not fueling afterwards. It wasn’t until now, after feeling and seeing changes (positive + negative) within my body, that I realize how vital pre and post workouts are for recovery, satisfying late night hunger and performing like a beast! (because who doesn’t want to look messy and sweaty after a smashing session?)

I typically like to prep my post-workout before I workout, but some day’s poo happens and I don’t get around to it or I’m having a ‘crap’ day or I’m going straight from work. So, here are a few of my favourite yummy and nutritious combos that are convenient on the run and in the kitchen. I’ve tried to include some variety because eating the same darn thing is so boooooooorinngggggggg. Agree?

PRE WORKOUT

These snacks are where you get energy for your workout. They help to reduce muscle breakdown and glycogen (glucose) depletion, to prevent increased cortisol levels, which rise after a workout because the body is under “stress”. You want to aim to eat protein and carbohydrates which are fairly easy-to-digest and light 30-60 minutes in advance to your workout to avoid stomach upset and irritation, because there aint nothin’ sexy about vomiting on the treadmill at 12 kilometers per hour, that’s for sure!

Keep in mind: your pre-workout does not replace a meal. It is a necessary source of additional nutrients to prepare your muscles and fuel your tank.

 Peanut butter + Banana On Toast

post-workout-snacks

You’ll go to heaven and back, trust me.

Toast one slice of bread and top with 1 tablespoon peanut butter (organic if possible) and ½ banana

Fats from the peanut butter will help to stabilize blood sugar levels and aid with lasting energy.

Veggie sticks + Hommus

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Light. Easy peasy. Portable. Crunchy. Refreshing.

Dip ½ cup raw veggie (carrot, celery, broccoli, capsicum, cucumber) sticks into 2 tablespoons hommus and enjoy while walking, on the train etc.

Boiled Egg and Apple

Protein POWER with a sweet twist. This may just be the new best thing.

If you have strange tastes like me you can cut 1 medium-sized apple into wedges and top with mashed boiled egg, or if you prefer to stay safe, enjoy separately. Either way, this is a perfect protein and natural sugar boost!

Almonds + Fruit

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A favourite of mine that’s perfect for when you’re on the run or traveling.

Simply measure out 12 almonds and accompany with 1 serve of fruit – 1 Apple, 2 kiwi fruits, 1 medium-sized banana, or dried fruit (1.5tbs).

POST WORKOUT

These snacks supply your body with energy to repair, replenish, recover, rebuild and refuel and should be larger than your pre-workout snack as they are needed for larger energy dominant processes such as increasing muscle growth, replenishing glycogen (glucose) stores which have been depleted during exercise, reduce cortisol levels, reduce soreness and fatigue and prevent muscle breakdown. Depending on the type of exercise you do (see below), protein and carbohydrates should ideally be eaten within the first 60-90 minutes after your workout to maximize results and recovery.

Cardio: carbs > protein

Weights: mainly protein

Weights + Cardio: carbs, protein

Greek Yogurt + Berries

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Breakfast all day? Yes please!

Combine ¾ cup of plain greek yoghurt with ½ cup blueberries. You can try this blended for a creamier and thick treat if you wish, or enjoy in a bowl with a drizzle of honey.

Fact: Greek yoghurt is protein packed and thicker than traditional yoghurt thanks to the straining process of removing whey (liquid).

Chocnana Smoothie

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Nun a nun a nun a nun a…. bah. na. na. This is like a frozen Big M but only healthier (and thicker). Yum!

1 banana, ice, 1 cup almond milk, 1 medjool date, 1 tsp cacao

Tuna Salad

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This is always  a go-to for me when I’m too lazy to wake my brain and become creative. You can pretty much put ANYTHING into the salad, incl fruit, but don’t forget the tuna – after all, it is a tuna salad. Haha. This is what I have:

½ C quinoa/brown rice, tin of tuna, handful spinach, 1/2 cucumber, 1 TVs pumpkin seeds, grilled pumpkin or sweet potato and apple cider vinegar.

Sweet Potato Chips and Salmon

Sweet and crispyyyyyyyy. Perfect balance of carbs, protein and healthy fats, it takes barely any time or effort to make. All you need is olive oil, sweet potato, salmon, herbs.

To make the CHIPS: cut a peeled potato and toss in olive oil, bake in oven for 20 minutes or cook in microwave for 4 minutes and pan fry for 2-3 until golden brown.

SALMON: in the same pan as the sweet potato chips, cook salmon on low heat until crispy, then flip and repeat on other side. Tip: for extra flavour, cook salmon first then chips.

Protein balls

My #1 love forever. I have quite a few combinations which you can find the recipe for here and here.

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As a basic thumb rule, remember: fuel with CARBS in advance to working out, refuel with 60 % PROTEIN AND 40% CARBS after your workout for recovery AND drink WATER before, throughout AND after your workout to stay hydrated.

Whats your favourite pre or post workout snack?

K x

CARROT AND WALNUT CAKE – gf, df, v

I love baking on weekends when I have finished study, or on the rare occasion, sitting around twiddling my thumbs. And today is no different, except that I’m cooking out of procrastination rather than studying…. with no guilt at all!….. Okay, maybe I do feel a little guilty but its like this…. Would you rather write eight  + four case studies on diseases and conditions found in the body OR cook sweets? Id go sweets anyday baby.

Mine looked like slop so heres an attractive shot, courtesy of my pal Google.

My family was too hungry and ate half the cake (pigs) before I could take a picture, so heres an attractive and uneaten shot, courtesy of my gal pal Google.

Carrots are tasty things. But what do you do when you have way too many? Bake a  CARROT AND WALNUT CAKE.  I was going to make two versions:  a loaf and muffins but then I thought about the amount of dishes and appliances I’d have to wash and just stuck with the loaf! Haha

Health Benefits of Carrots 

Carrots are a great ingredient to add to your cakes, desserts, breakfast, dinner because they are one of the richest sources of Vitamin A, a fat-soluble vitamin that is great for your vision and helping to boost your immune system. It is also an antioxidant which can help protect against inflammation and oxidative stress caused by free radicals. Carrots are rich in fibre, low in calories and available all year round. 

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Icing- I personally don’t think icing is needed because it is already sweet enough with the medjool dates, but incase you like it the traditional way:

  • Dairy Free Icing: whip 1 cup of coconut cream until thick, add 1 teaspoon of carrot gratings and cinnamon
  • HIGH protein (and dairy) icing:  mix 1 scoop vanilla protein powder, 1 tablespoon almond milk, ½ cup greek yoghurt, 1 tsp vanilla extract. 

Of course, with allergies and intolerance’s myself,  this recipe  is Gluten Free, Dairy Free, Refined Sugar Free and Vegan friendly, so its perfect for everybody and makes a delicious treat for breakfast or a sunday afternoon tea snack with a cup of herbal tea.

Carrot and Walnut Cake 

Quick Note: Leftovers can be frozen up to 4 months.

Mine looked like slop so heres an attractive shot, courtesy of my pal Google.

Cooking Time: 40 minutes | Prep Time: 10 minutes | Serves: 6

Ingredients:

  • 2 bananas, fresh or frozen
  • 8 medjool dates
  • 1.5 Cup buckwheat flour (or any other gluten-free flour)
  • ¼ cup coconut oil
  • 1 ½ tsp baking powder
  • ½ tsp baking soda
  • 2 tsp cinnamon
  • 1 tsp ginger
  • 3 carrots, grated with skin on for fibre
  • 3 flax or chia eggs (3 tbsp seed mixed with 8 tbls water- it replaces eggs)
  • ½ cup chopped walnuts

Method:

  1. Preheat the oven to 180 °C
  2. In a food processor, mix the wet ingredients: bananas, coconut oil and medjool dates until smooth and combined.
  3. In a separate bowl mix dry ingredients: buckwheat flour, baking powder, baking soda, cinnamon and ginger.  Add and mix in wet ingredients with flax egg, then carrots and ½ of chopped walnuts.
  4. Pour mixture into a load pan (or cupcake moulds until half full) and top with remaining walnuts.
  5. Bake loaf for 40-50 minutes (checking every five minutes after 40 minutes with skewer- if wet leave in longer, if dry, cooked) or muffins for 20-30 and let cool for 10 minutes on a cooling rack. NOTE: Make sure the loaf is completely cold if you’re icing!
  6. Serve warm or cold (warm is best) and ENJOY!

Yours in health,

Kaelli, x

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How to Make Quick and Easy Kale Chips

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If you know me well, you would know pre-packaged snacks (or any food for that matter) are my least favourite things in the world, except for the odd occasion when I really need something. Instead, I like to make my own….. for these reasons:

  1. I know ALL the ingredients which have been used
  2. I enjoy baking, especially creating intolerance free recipes
  3. Its healthier and things taste SO much better
  4. To save money (in some cases)
  5. For a little more education- I find it interesting researching what foods work best in combination with others and which ones don’t. I also like to do some research on the ingredients I’m using so I can create something with maximal health benefits.

Most of us know anything green that is a vegetable or fruit is good for us and we should be aiming to eat 3-4 servings a day. Currently, this is easier said than consumed!

As much as I LOVE my greens, somedays I struggle to find ways to eat them other than in salads, especially when I need to hurry out the door to uni or work or when my days get extremely busy. This was until I brought a dehydrator, grew a bunch of kale and discovered Kale Chips!

KALE HEALTH BENEFITS

  • One cup of chopped kale contains just 34 calories + 3g protein
  • Per calorie: has more iron than beef, more calcium than milk, 10% more vitamin C than spinach
  • Contains no cholesterol and no unhealthy saturated or trans fats, making Kale chips a great option for cardiovascular health
  • Rich with powerful antioxidants & vitamins and minerals – Vitamin A, C, K, E, potassium, calcium, iron
  • Gluten Free + High Fibre (which stabilises blood sugar levels, helps keep you full)
  • Anti-inflammatory
  • Natural detoxification food + when juiced, a natural hangover cure

Kale chips make a great  low-calorie, nutrient-dense, quick, easy snack and as I found out, is a really clever and incredibly delicious way to get those leafy greens into my belly! YUM!

Important: Kale is quite strong in flavour so I recommended you add some spices (as mentioned in the recipe) or see below in EXTRAS for a Salt + Vinegar recipe.

KALE CHIPS

gluten-free | grain-free | nut-free | refined- sugar free

1- 2 servings | 15 minutes

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Image source: Honest Fare

What you need:

  • 1 bunch kale leafs (pull off the stem)
  • ½ tablespoon olive or coconut oil
  • ½ teaspoon of 2-3 seasonings of your choice (garlic powder, paprika, cinnamon are my favourite)
  • ¼ teaspoon Himalayan salt

How to make:

  1. Pre-heat oven to 120 degrees. Line baking tray with baking (parchment) paper.
  2. Remove leafs from the Kale stem (stems are great for smoothies) and gently wash under cold water and pat dry with paper towel.
  3. ‘Massage’ the oil into the Kale until all leaves a covered and coat with your chosen seasonings/spices.
  4. Spread out Kale leafs onto baking paper, but make sure the layer is thin, even and you leave at least a 1cm gap between each leaf. Otherwise your kale will be soggy and cook unevenly.
  5. Bake for 10 minutes then rotate the tray and bake for a further 10 minutes. You want the chips to be brown, but not burnt.
  6. Let cool for 5 minutes to crisp up.

EXTRA:  Kale does have a strong flavour. Thus, if you want to create something with flavour and similar tasting to packaged chips – add some salt and vinegar! Mix ¼ tablespoon of Apple Cider Vinegar or white vinegar with ¼ teaspoon Himalyan salt, whisk until combined, then sprinkle over chips after they have been baked. Simple and Tasty!

NOTE:  You may also try these in a dehydrator.

Enjoy!

Want more healthy ideas and recipes? JOIN THE B.O.N.N FAMILY ON: Instagram:@bodyofnature | Facebook: BodyOfNatureNutrition 

KAYLEIGH, X

 

RECIPE: Avocado Pesto ‘ZOODLES’ + Special Tribute

Wow, what a tragic event which occurred over night.  I was only watching it through the news and I was uneasy with chills, so I cannot imagine what it was like for the countless amount of emergency services, journalists, police and captives who experienced the horrible event first hand on the scene. I commend and respect everyone for their hard work and endless hours spent covering the story and putting the safety and wellbeing of those affected, first.  My sincere prays and thoughts go out to all hostages and their families and those who were tragically lost in the Sydney Lindt cafe seize. #Illridewithyou. Pray for Sydney.

In more positive news, here is day 9 from my series of 12 days till Christmas countdown.

Avocado Pesto ‘ZOODLES’ w/ Mushroom + Pomegranate

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Ingredients

ZOODLES:

  • 4 each small green zucchini, cut into zoodles
  • 1 tbsp light flavored oil (like light olive oil, ghee)
  • salt and fresh cracked pepper, to taste

PESTO:

  • 1 medium ripe avocado (important the avo is ripe, otherwise your pesto will be brown and off colour)
  • 1 tsp lemon juice
  • 1 tablespoon olive oil

Method:

  1. If you haven’t already, cut your zoodles, using  a julienne peeler or spiralizer, (Don’t have one? Click the link to buy one)
  2. Once your zoodles have been cut, season them with salt and pepper. Toss them around, so that they are evenly coated with the seasoning. Set them aside for about 20 minutes. EXTRA: The salt will pull some of the moisture out of the zoodles and will also macerate them and make them soft and pliable, without any cooking.
  3. In a blender, blend avocado, olive oil and lemon juice until thick and smooth. Let sit.  EXTRA: The acidity of the lemon juice will prevent the avocado from browning.
  4. Heat up a large non-stick sauté pan, over medium-high heat.
  5. Add oil and evenly spread the zoodles around the bottom of the pan. Toss them in the pan to mix, then spread them flat on the bottom of the pan. Let them “sear” for 30 seconds to a minute.
  6. Toss them one more time, spread them out, let them sear for about 30 seconds longer, then add avocado pesto. Rest for 30 seconds.
  7. Serve! With mushrooms and pomegranate seeds. Or toppings of your choice

Want more recipes? Check out my Chocolate Bliss Balls , Paleo Protein Pancakes or pamper yourself using my Body Scrub. 

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