vegan

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

 

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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Facebook.com/bodyofnaturenutrition 

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

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