superfood

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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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
½ 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

CACAO vs COCOA: Whats the difference?

In Superfood feature #1 we talked about the benefits of Apple Cider Vinegar. Now its time for #2 – a superfood more commonly known and popularly used in many recipes, especially Paleo inspired.

C A C A O (pronounced ka-kow) comes from a Amazonian fruiting tree, found in tropical places, including Mexico and South America. It is the unfermented bean from the very first stage of chocolate making, which makes Cacao the purest form of chocolate you can eat because its raw with enzymes and no antioxidants have been removed.

cacao beans

Cacao Beans

 

So, what are the benefits of this so-good stuff?

  • Cacao is considered a ‘super-antioxidant’ because it is has a high ORAC rating (measurement of antioxidant values)
  • The unprocessed bean lowers insulin resistance 
  • A great source of magnesium which helps with calcium absorption, metabolism and protein synthesis making it a great source  for muscle relaxation and stress relief (hence that girly monthly craving!)
  • Cacao contains iron, potassium, calcium, copper, omega-3 EFA, and zinc. Also, amino acid tryptophan which leads to the production of serotonin, a neurotransmitter that promotes joy and happy feelings!
  • As a high antioxidant, it helps protect the heart, cellular damage and keeps us looking and  younger and healthier

How do I consume Cacao? Here are some of my popular recipes: 

People often get confused with CACAO & COCOA although they sound the same, their nutritional values and processing are quite different.

Cacao vs Cocoa

Cacao vs Cocoa

 

 

 

 

 

 

 

Whats the difference between Cacao and Cocoa?

Cacao is cold-pressed unroasted cacao beans from a tree, without any additions of preservatives and flavours. The cold-pressing removes any  fat (cacao butter) while keeping its living enzymes. Its high in magnesium, iron and  antioxidants, vitamins and minerals, but can be quite costly at approx. $7.99 per 100g.

Cocoa is the end result of highly roasted cacao beans processed with added preservatives and flavours, including sugars. Roasting removes any living enzymes, and as a result, lowers the overall nutritional value to almost nothing  😦

Now you know the benefits, how can you incorporate Cacao into your diet? 

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  • Cacao Beans: as whole for a quick energy snack
  • Cacao Nibs: add for extra crunch to your morning breakfast, desserts, granola, snacks, salads, as a sprinkle garnish
  • Cacao Powder: smoothies, bliss balls, desserts, hot chocolate
  • Cacao Butter: icing, on toast instead of butter

TIP: In a chocolate smoothie, try to use a diary free milk alternative like coconut or almond milk so you can reel in ALL the antioxidant benefits

Cacao is one of my favourite superfoods with acai berry- yum O! I like to use it in almost everything but BE CAREFUL, only use what is said in the recipe or ½ tsp – 1 teaspoon if your making a smoothie, as the taste is extremely strong! The last thing you want to do is spit out a glass of chocolate smoothie into someones face because you’ve put too much Cacao in!.. Although, that would be quite hilarious and worth a million bucks caught on camera!

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Kayleigh, x