Treats

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 ūüôā

 

– Love, Kaelli

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

 

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, ¬Ĺ 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)
  • ¬ľ cup coconut oil
  • 1 ¬Ĺ tsp baking powder
  • ¬Ĺ 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)
  • ¬Ĺ cup chopped walnuts

Method:

  1. Preheat the oven to 180¬†¬įC
  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 ¬Ĺ 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

instagram.com/bodyofnature

Facebook.com/bodyofnaturenutrition 

My Easter Traditions + 5 Recipes

Birds are chirping, trees are starting to bloom, lent is nearly over and bunnies are starting to appear everywhere, which only means one thing…. Easter is coming!

It has almost become a tradition every Good Friday to have lunch with my family at¬†Barwon Heads¬†Beach where my nan has¬†a caravan,¬†but this year everyone’s separated. My dad is at the family holiday house in Phillip Island with his best mate and kids, my mum is in hospital, I’m at home studying and blogging and my twin and brothers are still asleep (its 12:12pm). I’m a little upset we all aren’t together because I cherish family time like a batch of chocolate brownies¬†and bowl of dairy free ice-cream, but I guess some things happen you can’t control and instead of dwelling over it, you just have to pick the positives and roll with it.

And thats what I’m about to do.

Whenever I feel like I need some alone time or a place to relax, I head straight to the kitchen and cook. Its my space to meditate and it’s where things (creations) happen. I’m not much of a chocolate eater but when it comes to Easter, chocolate is my #1 ingredient.

Unfortunately ¬†this year leading up to Easter I’ve been busy seeing my mum every few days in hospital whilst studying and organising my trip overseas in July, I haven’t had the chance to prepare or cook anything easter themed, so I’ve decided to¬†feature my top 5 favourite easter recipes from other bloggers instead, in no particular order. Click the picture for the recipe.

#5: Colourful Devilled Eggs by foodjimotto 

easter eggs w: hummus

My changes: I would replace the ¬Ĺ cup mayonnaise with hummus.

#4: Peanut Butter Cups by thegraciouspantry 

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My changes: cacao powder instead of cocoa. Why? read here.

#3:  Raw Dairy Free Chocolate by bodyofnature

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#2:  Raw Fig, Cherry, Lavender and Honey Cake by Ascention Kitchen 

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My thought: I would use almond milk as the nut milk and make sure the cashews are raw.

#1: Gluten Free Hot Cross Buns by thehealthychef 

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I hope everyone has a great Good Friday today. I will be watching the Good Friday Appeal and looking out for my name and donation scroll across the screen! If you would like to join me, you can donate here.

Have a Happy Easter everybody!

E N J O Y 

For more, follow me: instagram.com/bodyofnature 

Success Story: My sweet life… without the sugar

“How did I¬†go sugar-free? And was it hard?” – The two most things I get asked about so¬†I’m about to answer your questions,¬†with all BS¬†in the box to the left.

In 2013 I made the commitment to myself to become healthier and swap my highly processed and sugary diet for a wholesome, fresh, nourishing one. Why? Because I realised how important looking after yourself and health was. I wanted to change. I wanted to be happier, feel happier and begin to enjoy life with confidence and power. ¬†I thought it would be easy,¬†and was sooooo wrong…..¬†BUT¬†I was ready to kick some sugary a$$ and show the doughnuts who was boss!

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In the beginning I was intrigued about food but never knew what processed foods were, sugars impact on the body or¬†how¬†healthy and fit felt.¬†On a daily, I was¬†drinking¬†soft drinks. chips. muesli bars… pretty much anything¬†which contained added sugar! I was bloated, constipated, lethargic, had irritated and inflamed skin, and exercise?…. what was that‚Ķ

I was a teenager with poor lifestyle habits and choices.

How could I possibly break a¬†¬†‘habit’? Why now?¬†

It came down to one thing:¬†I¬†was terrified at the thought of being depressed (runs in the¬†family) ¬†for the rest of my life because I was unhappy.¬†Also, I had the chance right then and there to change, to be who I wanted to be! ¬†If I hadn’t¬†taken up that opportunity up while I’m young, I think I would regret not doing something, later down the track.

After¬†many restarts, tears and “I can’t do this‚ÄĚ, fast forward 1 year and I had successfully done a 360! I went¬†from processed foods to homemade goodness. ¬†I went through highs and lows amongst¬†other hurdles (read more¬†here) , as all transformations have, but in the end I found my ground and was proud of my progress¬†and the new habits I created. It wasn’t easy but¬†I DID IT. On my own. No personal trainer or Nutritionist. Just me.

My secret?

believe-in-yourself-and-there-will-come-a-day-when-others-will-have-no-choice-but-to-beleive-with-youI BELIEVED IN MYSELF.¬†I went in with a positive attitude and I very quickly learnt to dismiss¬†‚Äėfriends’ who were negative or had a negative vibe. As for family? I could really¬†completely¬†dismiss them because you know how family are.. once somebody does something wrong then everybody else gets their knickers in a twist and.. oh what a wedgie mess! Instead I was honest with¬†them and let them now how I feel and asked for their support‚Ķ.¬†

I shopped in the fresh produce section FIRST. I filled ¬Ĺ my trolley with¬†green leafy veggies and fruit (berries), THEN I chose my other staples quinoa,¬†buckwheat, greek yoghurt, coconut cream, seeds and nuts etc. You hardly found me in the¬†‚Äúboring‚ÄĚ aisles…

I did some research on smart swaps and planned my meals.¬†I swapped dried fruit for fresh fruit, corn flakes for quinoa, fruited yoghurt for greek yoghurt, chips for veggie sticks and hummus, and fruit juices for vegetable juices. I prepped once a week so I was always organised and ready if I had no time to cook or couldn’t be bothered cooking something fresh. I made breakfast and snacks¬†the night before.

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I found inspiration and created motivation. I used MYSELF as motivation:

  • I took progress pictures and measurements which I highly recommend to everybody¬†who want to keep a record of their progress (they show¬†ALOT more change¬†than¬†the scale)
  • I made up a vision board with words and pictures of where I wanted to be and pinned it to my wall so I could see it first thing as I wake up
  • At the end of every week I ‚Äėchecked in‚Äô and re-evaluated my goals, making sure they were realistic and simple.
  • And I followed other positive health foodies (Sarah Wilson, Pete Evans) on Instagram who inspired ME.

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]I¬†wasn’t¬†strict and allowed for ‘falls’.¬†

It was important to me to ease into change. I didn’t want to make too many changes too fast. I allowed for ‘give ins’ because I still wanted to enjoy life.¬†I struggled, but I never gave up,¬†even when I felt like I failed¬†and would never get there.¬†Positivity got me through!

As I progressed week by week I built up a strong will power and begun eating more and more vegetables and fruits and less processed foods, instead opting for healthier choices such as brown rice and sweet potato instead of white rice, and homemade buckwheat and zucchini bread instead of white bread.

Today, my diet consists of 60-70 % vegetables and fruits (natural sugar is allowed) and the rest macronutrients. By choosing to switch, I FEEL healthier; my skin is clearer; I have a lot more energy; I love exercising; and I’m SO MUCH happier.  It has taken a few years, but for me, all the hard work was well with it.

UPDATE:¬†I was recently (April 2015) diagnosed with¬†Poly Cystic Ovarian Syndrome¬†(PCOS), a condition where the ovaries are enlarged and contain multiple cysts (a sac filled with fluid – kind of like a blister), due to increased¬†Androgen¬†and¬†insulin¬†production. So going and being sugar free has been really important for me to maintain as one of the main risks associated with PCOS is diabetes ūüôā

One quote I live by and will¬†always remember:¬†‚ÄúThe greatest wealth is health‚ÄĚ – Virgil becuase¬†its so dahm true!
 
Yours in health
Kaelli, x 

instagram.com/bodyofnature

Acai Berry Icecream | Recipe

It’s time for Superfood Feature: ACAI¬†BERRY: Part 2
 
I know I’ve already featured ACAI in the superfood feature series (I think.. UPDATE: I totally haven’t, I published it as a draft- ops!) but I thought I would do a part 2 because I am OBSESSED!
 
So…..¬†
 
What makes acai berries superfoods?

Acai berries are antioxidant powerhouses which grow in Central and South America. They have 10x the antioxidants of purple grapes and 2x the antioxidants of blueberries.
 
Acai berries contain 10x to 30x more antioxidants than red wine (that’s for you mum); 19 amino acids including a combination of essential amino acids; omega 3s; magnesium and potassium, to name a few.¬†
 
What’s so good about these nutrients?¬†
 
Antioxidants: prevent oxidative stress and cellular damage such as aging and cancer. 
 
Amino acids: are the building blocks of protein. Their primary role is to build and maintain muscle, help fight infection (antibodies), assist with muscle contraction, energy and regulate body temperature and metabolism. 
 
Omega 3 fatty acids: Are poly-unsaturated fats which fight against inflammation, are essential for brain health, lower blood triglyceride levels and blood pressure, hormone production and may prevent the risk of Cardiovascular related issues such as diabetes. 
 
Magnesium: promotes restful sleeping and muscle relaxation, thus providing relief for cramps, muscle soreness and menstrual cycle pain, supports bone health and immune function, and maintains blood sugar levels and blood pressure. 
 
Potassium: is an electrolyte and required in hydration after exercise, Found in bananas and coconut oil, works with magnesium in muscle contraction, maintains eye health and vision, essential for heart health and helps to balance acidity and alkalinity within the body. 
 
You can buy  ACAI in the powder form or frozen. I personally use the powder and like to include a tablespoon in smoothies, bliss balls, combine with coconut milk to make dairy free yoghurt, and, of course, create some summer loving ice cream! 

ACAI BERRY ICE-CREAM 

Dairy Free | Vegan | Gluten Free | Refined Sugar Free
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Ingredients:
2 tbs acai berry powder
1.5 cups coconut cream, whipped (I used a whisk)
2 frozen bananas
¬Ĺ cup blueberries
How to:
> Blend acai powder + coconut cream until smooth.
> Add bananas and blend until mixture is looking creamy and thick.
> Add in blueberries and blend till smooth (if the ice-cream is too soft, freeze for 8-10 > minutes until firm)
> Serve with a garnish of mint + fresh berries.
Leftover? Pour into ice cubs, moulds or freeze proof container for easy access when you have those sugar fixes!
* stores in freezer for up to 4 months
K x