Favourites

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

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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

Sunday Lunch’ – Crispy Sweet Potato Fries

I want to eat nothing but sweet potato chips for the rest of my life.

Seriously, these are so. addictive.  Sweet and full of flavour, all in the one bite. Very irresistible.

They are pretty hot in the nutritional value department too. One small sweet potato (100g) provides an excellent amount of:

  • iron – red blood cell production and strengthens immunity
  • magnesium – relaxation and anti-stress
  • calcium – all body functions
  • vitamin C – immune health and healthy skin (supports collagen growth)
  • potassium – regulate heart beat and muscle contraction
  • fibre – 2x more than oats
  • vitamin A – health eye sight, skin, strong joints, immune function, egg reproduction

AND their  natural sugars are slowly released into the bloodstream, helping to ensure a balanced and regular source of energy, without the blood sugar spikes linked to fatigue, weight gain and diabetes…. I knew they were ranked the #1 vegetable for a reason!

Sweet Potato Fries

Prep time: 10 minutes | Cook time: 20 minutes | Eat time: 10 seconds

Prep time: 10 minutes | Cook time: 20 minutes | Eat time: 10 seconds | Serves: 1-2 depending

Ingredients:

  • 1 small sweet potato
  • 1 tablespoon olive oil
  • 1 teaspoon pink himalayan salt
  • herbs and spices – I used all spice, turmeric,

How to:

  1. Preheat the oven to 180 oC. Peel the sweet potatoes and cut them into sticks . Try and make sure they are cut similar so they can cook evenly.
  2. Toss the uncooked fries in a mixing bowl or bag with herbs and spices, salt and olive oil until evenly coated.
  3. Prepare a dark baking tray with non-stick baking paper and foil and arrange fries so they aren’t over crowded or bundled so they can crisp up.
  4. Bake for 15 minutes on one side then flip them (i found a spatula works best) and bake for a further 10 minutes until they are slightly brown and puffed.
  5. Remove from the oven and enjoy hot on their own, as a side with protein or dipped into homemade guacamole.

Volia! Sweet potato fries are now ready! Enjoy, and remember.. I did warn you they’re addictive…… 

Please let me know how you go if you are making them. I’d love to hear if you did anything different (i.e.: add different herbs) and  if YOU got addicted! 🙂 Leave a comment below, tag #bodyofnature on Instagram or post on BON Facebook wall.

Yours eating sweet potato chips right now,

Kaelli 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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Sweet Potato Caramel Chocolate Brownies

OH. MY. GOD….. these brownies! WOW!

They are the yummiest, fudgiest, melt-in-your-mouth, rich chocolate brownies I have ever tasted and they are 100% CLEAN and HEALTHY! Oh, and they are also completely vegan, gluten-free, dairy-free, refined-sugar free and incredibly addictive! Perfect for everybody!

Traditional Chocolate Brownies are made with egg, flour, cocoa and butter but NOT these ones! Sweet Potato acts a natural sweetener combined with medjool dates, and is an excellent Low GI substitute for eggs and butter to create a fudge appearance and texture.

By using healthier alternatives like cacao instead of cocoa and almond meal instead of white self-raising flour, you automatically decrease the amount of calories and increase the nutritional values per serve, which allows you to STILL ENJOY the good things in life like chocolate, sweets and ice-cream! HOLLA to that, seriously, Why should you have to miss out when theres a healthier version? 

Chocolate brownies

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Makes 16  (4cmx4cm) | 1 serve = 1 brownie | Total time: 1 hour

 Ingredients 

  • 2 sweet potatoes, cut into 5cm circles, skin on for extra fibre 
  • 1 Cup (20) medjool dates, pitted 
  • 1 Cup almond (or hazelnut) meal
  • ½ cup raw cacao
  • ½ cup arrowroot flour (gluten free)
  • ¼ cup maple syrup
  • ½ cup desiccated coconut
  • Method 
  1. Line a baking 30x20cm baking tray (standard) with baking paper and pre-heat oven to 180 degrees
  2. Cut sweet potato into 5cm circles and place into a steamer until very soft (20 mins). You want the potato to look a dark orange and be soft enough to mash. 
  3. Add sweet potato, medjool dates, cacao into a high-powered food processor and blend until combined enough to resemble a smooth appearance.
  4. Add almond meal, arrowroot flour and coconut and blend until all ingredients are completely mixed through. At this stage the mixture should be smooth and thick. If its a little sticky, add a tablespoon of almond meal until you you’re happy with the consistency. 
  5. Scoop mixture into baking tray and using the back of a spoon or pressing firmly with your palms, smooth and even out . Its important to make sure the brownie mixture is even otherwise you will end up with different thickness.
  6. Place in oven for 15- 20 minutes and when soft and spongy, remove from oven and cool for 10 minutes before slicing into squares.

Enjoy!

* excuse the change in text fonts, for some reason it changed once I begun putting bullets in :/

Make sure to join the BON family on Instagram and Facebook for more recipes like these! 

Kayleigh, x