chocolate protein mousse

I recently bought some Bare Blends Organic Cacao WPI Native Whey Protein, which seems to be all the rage at the moment (it's delicious and relatively clean as far as protein powders go). It's all over Instagram in people's smoothies. However, I love to eat things. So I've been trying out ways to 'eat' it. 

This is my favourite way so far: a super-creamy chocolate mousse. 

As usual, the mousse is refined sugar-free and provides satisfying good fats (from the avocado) and antioxidants (from the raw cacao powder). Before you lose your hat about the addition of avocado, don't worry, you can't taste it. It just adds a smooth and creamy texture, which the whey protein further enhances.

ingredients

1 small avocado (or half a large one)
2 tbsp Bare Blends Organic Cacao WPI Native Whey Protein *
2 - 3 tbsp raw cacao powder **
1 - 2 tbsp rice malt syrup, raw honey or pure maple syrup

preparation

1. Place all ingredients into a food processor and blend until smooth.

2. Serve with raw cacao nibs or crushed nuts sprinkled on top for crunch.


* You could use a different whey-based protein powder, but watch out for ones with preservatives and artificial sweeteners. Plant-based vegan protein powders may not give the same creamy texture, but could still be used.

** Adjust the amount of cacao powder to suit your taste (keeping in mind that the more cacao you add, the less likely you will be able to taste the avocado).

curried chicken meatballs + yoghurt dipping sauce

I am not a patient person. So I'm often deterred from rolling things into little balls (unless it's bliss balls or a dessert, in which case I suck it up). So why the meatball recipe? Well, these are baked. You roll them into balls, place on a tray, then it's into the oven and that's it. No fiddling around trying to turn them in a frypan without breaking them (which usually leaves me cursing).

The meatballs are nice warm or cold, so handy as a starter dish if you're having a dinner party. I also pick at them from the fridge as a snack or post-workout protein source. Leftovers are also good thrown into a roast vegetable salad, with some of the yoghurt sauce drizzled on top. If you can't do dairy, you could use tahini in place of the yoghurt.

To make the meatballs, I use free-range chicken thigh mince (from Cannings Free Range Butchers) and Ayam Curry Powder. I'm a fan of Ayam Curry Powder because it doesn't contain any fillers, preservatives, sugar or MSG (which can often be found in off-the-shelf spice mixes). It just contains coriander seed, dried chilli, aniseed, cumin seed, turmeric, cinnamon, star anise, white pepper, fenugreek, nutmeg and cardamom. I keep a tin of it in my pantry for times when I can't be bothered concocting my own mix of spices.

ingredients

For the meatballs

• 500g free-range chicken mince
• 2 tsp curry powder or spice mix
• 1 egg
• pinch of sea salt

For the yoghurt sauce

• 1/2 cup thick Greek or natural yoghurt, organic if possible
• 1/4 - 1/2 clove of garlic
• squeeze of lemon juice
• sea salt

preparation

1. Preheat your oven to 200�C and line a baking tray with baking paper.  

2. To make the meatballs, mix the mince, curry powder, egg and sea salt in a large bowl until everything is well combined. I start off with a spoon and then get my hands in there to really massage it all together. Wet your hands first so they don't get too sticky. 

3. Roll the mixture into balls (about a tablespoon of mixture per ball) and place on the tray. I wet my hands after rolling every couple of balls to stop the mixture from sticking to my hands.

4. Bake in the preheated oven for about 20 minutes until browned.

5. To make the yogurt sauce, tip the yoghurt into a bowl and grate or crush about a 1/4 clove of garlic into the bowl. Go easy on the garlic to start with, as it can sneak up on you. Add a squeeze of lemon juice and pinch of sea salt and stir together. Taste and add more garlic, lemon juice and sea salt if needed. 

cumin roasted cauliflower + tahini + herbs

This is one of those flavour combinations that just works. I'm not a huge cauliflower fan but when it's charred under the grill and combined with big flavours like cumin and tahini, something special happens (in my opinion). Add some fresh herbs, and you've got a winner.

This recipe works well as a side dish alongside grilled meat, chicken or fish. You can serve it warm or cold. If you're vegetarian or vegan, it could be a good lunch option with some raw nuts and seeds tossed through for added nutrition. The tahini adds creaminess without any dairy and it's full of flavour. All good things.

I haven't given exact quantities in the recipe below, as it doesn't really matter. You just chop up as much cauliflower as you want and then dress with the other ingredients accordingly. If you're not familiar with tahini, it's a paste made from ground sesame seeds.  You can buy it at most supermarkets and at health food stores. I prefer hulled tahini (made from hulled sesame seeds) because unhulled tahini has a slightly more bitter flavour.

ingredients

• cauliflower
• ground cumin
• sea salt
• tahini
• fresh parsley 
• extra virgin olive oil (optional)

preparation

1. Preheat the grill in your oven to a high heat.

2. Chop the cauliflower into florets and lightly steam until just tender.*

3. Tip the cauliflower onto a large baking tray and sprinkle generously with cumin and a good pinch of sea salt (I use a couple of teaspoons of cumin and one teaspoon of fine sea salt for one large head of cauliflower). Toss well so that all the florets are nicely coated. Spread the florets out on the tray so that they form one layer.

4. Place the tray under the grill (making sure that the tray is on the rack closest to the grill element). Once the cauliflower florets are starting to char, take the tray out of the oven, flip the florets over and return to the oven to char the other side.

5. Once the florets are nicely charred, tip them into a bowl, toss in a drizzle of extra virgin olive oil (optional) and then drizzle over some tahini and top with chopped parsley to serve.

* You could skip steaming the cauliflower and just char it under the grill, but I prefer to steam it first as cauliflower is a goitrogenic vegetable that may interfere with thyroid function when eaten raw. Steaming or boiling goitrogenic vegetables apparently reduces the the goitrogens (and will also make the vegetables easier to digest).

spiced carrot mug-cake...with a collagen hit

I've been making this in the mornings when I feel like something warm and spiced for breakfast (instead of my standard leftover-dinner-meat-and-veg). I just chuck all the ingredients into a ramekin or mug, whisk together with a fork, microwave for a minute or so and then cover it with some baking paper or foil and take it with me to work. By the time I'm at my desk, it's cooled just enough to be ready to eat: warm and delicious. I know microwaving isn't ideal, but sometimes that's all I have time for. You could bake it in the oven instead if you have more time.

The "collagen hit" comes from the addition of Great Lakes Collagen Hydrolysate. It's a concentrated combination of amino acids in powder form (derived from beef) which apparetly supports the re-production of blood cells and repair of connective tissue. I've been doing a fair bit of sparring recently at Muay Thai so I've been copping a bit of a bashing, but I feel like the collagen has been helping with my recovery. I take a tablespoon or so each day, either dissolved in water or in a mug-cake like this one. It's flavourless and blends well into hot or cold liquids. A good friend of mine got me onto it (thanks Tristan!) and I buy it from Cannings in Melbourne (where I get all my free-range meat and eggs). You can also buy it online. 

I don't add any sweetener to the recipe as the carrot provides sweetness, but you could add a teaspoon or so of your preferred sweetener if you like. Once it's cooked, I take a spoonful from the top and then fill the hole with some shredded coconut. It's also delicious eaten with some thick Greek yogurt or coconut yoghurt.

ingredients

1 free-range egg

1 tbsp Great Lakes Collagen Hydrolysate (optional)

1 large carrot, or 2 small ones, finely grated *

� tsp vanilla powder or extract

� tsp ground cinnamon

Pinch of ground nutmeg

1 tbsp unsweetened desiccated coconut

1 tbsp coconut flour

Splash of water, coconut milk or nut milk

Extra unsweetened desiccated coconut or yoghurt to serve

preparation

1. Crack the egg into a ramekin or large mug. Add the Great Lakes Collagen (if using) and whisk well with a fork. Whisk in the grated carrot, vanilla, cinnamon, nutmeg, coconut and coconut flour. You may need to add a few splashes of water (or coconut milk or nut milk) to thin the mixture. You want it to be about the consistency of thick cream.

2. Microwave for about 1 minute, then check on it. You may need to do another couple of 20 second intervals to cook it through. Just make sure you don't overcook it, otherwise it will dry out. I usually take it out when the centre of the top is still slightly gooey.

3. Serve with extra coconut or yoghurt.

* I use a microplane grater to finely grate the carrot. Having it finely grated means the carrot is more evenly distributed throughout the mixture to keep it nice and moist (aah! I hate that word).

blonde protein cookies

So these are basically a 'blonde' version of my Chocolate Protein Cookies for anyone who can't handle cacao (the caffeine can be too much for some) or wants to mix things up a bit! I make them for my boyfriend regularly, so I've made a few adjustments to the recipe over time. This is actually my favourite version.

 

As I've said before, these cookies make a great breakfast on the run. The addition of good fats and protein makes them really satisfying. Also a good post-workout snack. 

I use Amazonia's raw natural protein powder in the cookies, but you could substitute another natural protein powder. When buying protein powders, just watch out for added sweeteners and fillers. I recommend always reading the ingredients list - if you're not familiar with an ingredient, ask someone at the store or Google it! (I have a slight obsession with reading ingredients lists and if there's something on there that I haven't heard of, it's straight to Google to find out; often whilst still standing in the store).

 

ingredients

 

� cup natural peanut butter

� cup raw virgin coconut oil, softened

� cup rice malt syrup (or raw honey)

1 egg

2 cups raw cashews

2 cups unsweetened desiccated coconut

� cup plain protein powder

1 tsp pure vanilla extract

 

preparation

 

1. Preheat your oven to 170�C and line a baking tray with baking paper.

2. Pulse the cashews in a food processor until you get fine crumbs.

3. Combine the peanut butter, coconut oil and rice malt syrup in a large bowl, then beat in the egg until well combined.

4. Stir through the cashews and desiccated coconut, protein powder and vanilla.

5. Roll the mixture into balls and press into cookie shapes, then place on the lined tray. Bake in the preheated oven for 8-10 minutes or until slightly browned around the edges.

Makes about 25 cookies.

middle eastern spiced cauli-rice

Have you tried cauliflower 'rice'? I know I'm a bit late to the party (it's been a long-time favourite in the paleo community), but it's so good! It's made by whizzing cauliflower in a food processor to break it up into little rice-like pieces. If you cook it up in some coconut oil and spices, it's delicious. And great for soaking up juices from curries or stews. 

It's is a nice low starch alternative to normal rice. It also provides more nutrients. I'm happy to eat normal rice when I feel like it, but I'm just as happy with this spiced cauli-rice. And who's going to complain about getting some more vegetables into their diet?

As a side note, I'm careful not to go too low carb with my eating. I make sure I get enough starchy carbs from vegetables like sweet potato, peas, carrots and butternut squash (particularly when I'm exercising a lot). I don't mind a bit of quinoa or oats on occasion either.

In the recipe below, I've given approximate measurements for the spices and salt. The amount will depend on the size of your cauliflower (some are small, others are enormous). I would recommend starting with the lower measurement and then tasting and adjusting accordingly.

Turning the cauliflower florets into 'rice'.

ingredients

• 1 head of cauliflower
• 1 tbsp raw virgin coconut oil
• �-1 tsp ground cinnamon
• �-1 tsp ground cumin
• 1-2 tsp fine Himalayan crystal salt or sea salt
• Fresh parsley or coriander to serve

preparation

1. Wash cauliflower and break it into florets. Throw the florets into a food processor and whiz until it resembles rice. You may have to do this in batches, depending on the size of your food processor. If you have one of those killer fancy food processors, you can probably get away with leaving the florets pretty large. I only have a little stab mixer, so I chop the florets into slices before whizzing and do it in a few batches (see photo above).

2. Heat the coconut oil in a large frypan over a medium-high heat. Once the oil is hot, add the spices and stir into the oil. Tip the cauliflower into the pan and move it around in the oil and spices until evenly coated. Season with the salt and stir again. I then leave it for about a minute, then come back and stir again, repeating this until the cauliflower has softened and lightly browned. Taste for seasoning (being careful not to burn your mouth) and add more salt or spices if needed.

3. Tip the cauliflower into a bowl and top with fresh herbs, such as parsley or coriander, to serve. It would also be nice with some chopped, toasted almonds stirred through for crunch. I store it covered in the fridge for a couple of days to add to my meals.

guest recipe...Nicole Swanell's 'coco not pops'

Meet Nicole Swanell. Nutritionist, health coach, founder of getrealliving.com.au and creator of these kick-arse grain-free Coco Not Pops...just like a chocolate milkshake only crunchy (and WAY better for you than the original version)!  

I first met Nicole at a CrossFit gym in Melbourne and was mightly impressed by her athleticism and passion for all things health and fitness. She is now based in Adelaide and is on a mission to revolutionise the way women value their health.

Nicole has just launched the next round of her 12 Week Get Real Living Transformation program. It's an individualised nutrition program (she only takes on 20 women at a time) that focuses on building healthy habits through simple weekly goals and healing the body from the inside. It's about nourishing the body, rather than dieting and following restrictive eating plans. You can watch the video program outline here.

The program is open for registration now and Nicole is kindly offering my readers 20% off if you get a friend to join you in the program. If you'd like to register and claim your buddy up discount, express your interest here.

Now on to Nicole's Coco Not Pops!

This chocolately, grain-free granola would make a totally indulgent and nourishing breakfast. I can't wait to make it myself and pair it with some coconut yoghurt!

ingredients

• 3 tbsp butter, melted
• ? cup chia seeds
• 2 cups mixed nuts, roughly chopped (Nicole uses 1 cup macadamias, � cup walnuts, � cup almonds)
• 1 tsp cinnamon
• ? cup honey or rice malt syrup
• 1 cup shredded coconut or coconut flakes, unsweetened
• ? cup cacao powder
• ? cup mixed seeds (such as pepitas, flaxseeds)

preparation

1. Mix ingredients.

2. Place on a tray and spread out flat.

3. Bake in a preheated oven at 170�C for 10 - 12 minutes.

4. Remove, cool, store in air tight container.

5. Serve with Greek full fat yoghurt or eat on its own. You can store it for a couple of weeks.

Makes 10 serves.

A huge thank you to Nicole for sharing her recipe and offering a special discount for her program!

For more recipes by Nicole, check out getrealliving.com.au. You can also follow Nicole on Facebook, Instagram, Twitter and Pinterest.

pantry staples for healthy baking

New to the whole grain-free, gluten-free, dairy-free, fructose-free, low sugar baking scene? This post is for you! A few of you have asked for some information about the health food ingredients that I use in my recipes, so here we go.  

Before I start, I just want to reiterate my position on 'healthy baking'. It's no secret that I love to bake healthier treats. However, I have two points to make. First, there's nothing wrong with indulging in a 'normal' dessert or treat every now and then. I do, I just don't make a habit of it. Some of us need to be careful not to develop a weird relationship with food where we go into meltdown if we eat a bit of processed sugar. Second, I try and keep 'healthy treats' as treats. It's not a great idea to live on them (however tempting!). I still make sure I eat my meat and vegetables first.   

So. On to the post...

I haven't included sources for the following information - it's my basic understanding accumulated over the years, largely from reading food labels and picking the brains of staff at various health food stores. If you're after more detail, Google is your friend! 

Raw cacao powder: This is one of my favourite things. When cacao beans are cold-pressed, the fat is removed (cacao butter), leaving raw cacao powder. When people talk about the anti-oxidant benefits of 'chocolate' they are referring to the benefits of raw cacao. Standard cocoa powder has usually been roasted (destroying the anti-oxidants) and sugar or sweeteners are often added (always read the label!). I add raw cacao powder to my raw chocolate recipes, like my Raw Hazelnut Chocolates or my Raw Chocolate Mousse Tarts.

Raw cacao butter: The fat component of the cacao bean. You can melt it down and blend it with raw cacao powder to make raw chocolate. It has a creamy, melt-in-your-mouth texture. I buy it in little buttons from the health food store for easy melting (place in a bowl, partially submerge the bowl in hot water and stir occasionally until melted). If you buy it in a large block, shave it into little pieces with a knife to speed up the melting time. You can also microwave it to melt, but this isn't ideal. I use it in my Unsweetened Bliss Balls or in Lana Jankovic's White Chocolate & Raspberry Cups. 

Raw cacao nibs: These just shelled and crushed cacao beans. I use them as a substitute for chocolate chips or to add chocolate-y crunch. I also just eat them by themselves, but they are quite bitter, like a very dark chocolate. They won't melt like normal chocolate chips.

Dark (85% cocoa or higher) chocolate: I often use this in my recipes if I can't be bothered making raw chocolate. I always go for 85% cocoa or higher to keep the sugar low. If the ingredients list says "85% cocoa solids", the bar will contain about 15% sugar or sweetener. So a 70% cocoa chocolate will contain about 30% sugar or sweetener, which is getting high. I use an 85% cocoa chocolate to coat my Chocolate Almond Truffles.

Raw virgin (or extra virgin) coconut oil: Great to use when baking treats as it has a naturally sweet flavour. It's also a good alternative to butter if you're dairy-free. Different brands often taste quite different. Some that I've tried have tasted weird and made me feel sick. My favourite brand is INDAH, which I think has the best flavour and it's pure white (a sign that it has been made with fresh coconuts). �Raw� means that it has been cold-pressed to preserve it's health benefits. I asked INDAH's founder Teisha Lowry to give us a run down on coconut oil here.

Extra virgin olive oil (cold-pressed): This is probably familiar to most people. I think it�s important to buy extra virgin, cold-pressed olive oil as many of the health benefits are destroyed during the heat-processing of cheaper olive oils. It also tastes way better (in my opinion). I use it mainly for dressing salads or vegetables and for cooking at low-medium temperatures.

Nut butter: (i.e. almond butter, hazelnut butter, peanut butter). Nut butters are made by grinding nuts until they form a paste. When buying nut butters, always check the ingredients label to make sure no sugar or vegetable oils have been added (particularly for peanut butter). Health food stores often have machines loaded with nuts that grind them down on the spot to give you fresh nut butter (and it's usually cheaper). Baking with it adds creaminess and great flavour. I personally have to limit how often I buy nut butters because I tend to dip the spoon in too many times and go thought it WAY too quickly. I use it in my Chocolate Protein Cookies.

Nut flours, nut meals or ground nuts: (i.e. almond meal, ground hazelnuts). These are just nuts ground to a 'flour' consistency. You can make your own by whizzing whole nuts in a food processor. They're a useful substitute for wheat flour in baking. They also keep things nice and moist (ahh! sorry I hate that word). I use ground almonds in my Coconut, Almond & Flax Loaf.

Tahini: Similar to nut butters but made from ground sesame seeds. I usually use hulled tahini (made from hulled sesame seeds) because unhulled tahini has a more bitter flavour. I use it to make my Carrot & Tahini Balls.

Coconut flour: Coconut flour is made by removing the fat from dried coconut. It is high in fibre and a useful substitute for wheat flour or nut flours (for people who can�t tolerate nuts). You have to go easy with it though; it�s very absorbent so a little goes a long way. When baking, you need to make sure you add enough liquid and/or eggs to bind it together and keep it from going too dry. It�s great for soaking up excess moisture in batters. It has a sweet flavour, so I mainly use it to bake sweet food. I use it to make my popular Banana Bread.  

A word of caution: DO NOT eat coconut flour by itself (anyone else had this unfortunate experience?). I did this once, thinking "ooh it smells so nice, perhaps I'll try a spoonful" and it stuck to the back of my throat and I nearly choked.

Chia seeds: You can get black or white chia seeds. People say they taste the same, but I prefer the white ones. They absorb moisture (leave them in some liquid for a few minutes and they swell), so great to add to baking if a mixture is too wet. They give a nice crunch. I use them in my Chia Fish Cakes.

Shredded or desiccated coconut: This is dried coconut flesh that has been shredded or processed into a powder. It adds great flavour and moist-ness (ahh!) to baking. When buying it, always check the ingredient list to make sure it doesn�t contain preservatives or added sugar. The only ingredient should be coconut.

Rice malt syrup: This is made from fermented cooked rice. It has a mild, caramel-y flavour. I prefer it to other sweeteners, such as dates, agave and maple syrup, because it's fructose-free. I talk about why I limit fructose here.

Himalayan crystal salt: A less processed form of salt that contains beneficial minerals. I buy it finely ground from the heath food store. Adding a pinch of salt to recipes (including sweet recipes) brings out the flavours in the ingredients. Sea salt is a good alternative if you can't find Himalayan crystal salt.

Vanilla Extract: You've probably seen vanilla extract (or essence) in the supermarket. Vanilla essence is artificial vanilla flavour. I don't like it's flavour. Vanilla extract is made from vanilla beans, but sugar (or glucose syrup) is often added. I buy a pure vanilla extract from the health food store that doesn't contain sugar. But using a vanilla extract with sugar added isn't the end of the world (you'd usually only use a small amount).

Vanilla Powder: This is made by grinding up vanilla pods. It's amazing, but hard to find and expensive. I use it in my Vanilla & Coconut Balls, but you could always substitute vanilla extract.

Pure Peppermint Oil: This is great for digestion and adds an intense minty flavour. You can buy it at health food shops. Just make sure it�s therapeutic grade peppermint oil that can be ingested (and not an essential oil made for aromatherapy or external use). If you can�t find it, you could use peppermint extract or essence instead (available at most supermarkets). I use it in my Peppermint & Cacao Balls and my Raw Choc-Mint Protein Slice.

unsweetened bliss balls...

...because you're sweet enough already (or have a parasite that feeds on sugars).

I recently found out that I have a parasite. It has set up shop in my intestines and has been causing me grief. I may have picked it up while travelling overseas, or I may have had it for 10 years, it's hard to tell. What I do know is that I was experiencing a range of symptoms that are often linked to parasites (bloating, cramps, acid reflux, nightmares and night sweats). So I did a stool test and it came back positive for a common parasite called blastocystis hominis. 

Before I get to the recipe for the bliss balls (if you still feel like eating), I'll give you a quick run down on how I'm proceeding to treat the parasite and what I have learnt so far.

Antibiotics are often prescribed to treat blastocystis hominis, but from what I have read, they have a relatively high failure rate in treating this parasite and they also kill your good gut bacteria, which can lead to more problems. As the symptoms I'm experiencing aren't debilitating (although they certainly aren't nice), I've decided at this stage to try a cleansing protocol involving dietary changes (e.g. avoid sugars, sweeteners, alcohol, caffeine) and a range of herbs and supplements to kill the parasite and heal my gut. I'm hoping to avoid antibiotics, but I never say never.

I've been on the cleansing protocol for a month now (and I'm starting to feel better). What have I learnt so far?

• DO NOT google "parasite photos". I did and regret it. You want to be informed and understand what's going on, but some images are best left unseen.
• Same goes for googling "what to expect from parasite cleanse". Perusing forums on this topic is not advisable. I have an overactive imagination and there's some crazy sh*t out there that I wish never entered my head.
• Speak to people who have researched and dealt with parasites. I've been working with Darren at Total Reformation. He recommended the parasite cleansing protocol that I'm currently doing.
• Drink LOTS of (filtered) water. As the parasites start to die, they release toxins which make you feel crap. Drinking water helps flush out the toxins and encourages elimination. I bought a simple filter jug to filter my water. 
• I've found that I feel better after some sweaty exercise. [I've recently had to stop CrossFit due to some neck/back issues. I've been doing kickboxing and Muay Thai for the past 3 months, which has become my new love/obsession and my body has been responding really well.]
• Try to relax and reduce stress. For me, the key thing has been to do what I need to do to get rid of the parasite, whilst not focusing too much on it. Some great advice given to me by Lana Jankovic was to "focus on cultivating space for relaxation and enjoyment, rather than worrying too much about 'fighting' the stress". Love this.

Now to the recipe. One of the key things that feeds a parasite is sugar (including natural sweeteners, fruit or anything high starch). So I created these Unsweetened Bliss Balls for emergency snacking and to lift my energy if I'm feeling a bit low. If parasites aren't an issue, you could add a dash of your preferred natural sweetener, but the coconut does provide natural sweetness. If you can't eat nuts, you could use tahini or sunflower seed butter in place of the almond butter. Anything goes with this recipe, I created it by chucking in whatever I had in my pantry and hoping for the best.

ingredients

• � cup organic coconut cream *
• � cup almond butter, sunflower seed butter or tahini
• � cup raw cacao butter, melted **
• � cup raw virgin coconut oil, melted
• � cup coconut flour
• 1 cup desiccated coconut (watch out for sweetened varieties and preservatives - the ingredients should just list coconut)
• � cup natural protein powder (optional)
• 1-2 tsp pure vanilla powder or extract
• Pinch of salt
• Extra desiccated coconut for rolling

preparation

1. Stir the coconut cream and almond butter together in a large bowl. Then stir through the melted cacao butter and coconut oil until well combined.

2. Stir through the coconut flour, desiccated coconut, protein powder (if using), vanilla and salt until everything is well combined. If the mixture is still a bit too wet, add a little more coconut flour (it absorbs a lot of moisture, so go slowly).

3. Roll the mixture into balls and roll in the extra coconut. Place the balls in the fridge to firm up.

4. Store in an airtight container in the fridge. Canned coconut cream usually needs to be eaten within 3-4 days of opening the can, so I wouldn't leave the balls around for too long. (They never last that long anyway when I'm around).

Makes 12 large balls.

* Use the creamy part of the coconut cream (not the watery part). If you let a can of coconut cream sit still for a while, the creamy part rises to the top. Scoop it off the top and save the watery part for smoothies or to thin sauces or batters. You should get about � cup of the creamy part from a 400ml can of coconut cream. Go for an organic brand in a BPA-free can if possible. 

** Raw cacao butter is the solid that's left over when cacao powder is extracted from the cacao bean. It gives these balls a delicious, creamy texture. You can melt it by placing it in a bowl, partially submerging the bowl in hot water and stirring occasionally until melted. I buy raw cacao butter in little buttons from the health food store for easy melting. If you have it in a block, shave it into little pieces with a knife to speed up the melting time. You can also microwave it to melt, but this isn't ideal. If you can't find raw cacao butter, you could try using some extra coconut oil instead (although this will mean the balls will be more prone to melting). 

chia fish cakes

These Chia Fish Cakes are a quick, easy and palatable way to get the nutritional benefits of a particular fish that many people hate...sardines. Before you go "ugh, disgusting" and swiftly hit the back button, I encourage you to give these a chance. My boyfriend (and taste tester) has a severe dislike of sardines but loves these - even after I told him that the 'mystery' fish was sardines.

 

Sardines are high in protein, omega-3 fatty acids, calcium, iron and very low in mercury, which makes them one of the best fish to eat. The chia seeds provide a crispy crunch and they are deliciously salty, so perfect with some avocado spread on top. They would also go nicely with some poached eggs for a protein-packed breakfast.

ingredients

• 190g sardines, drained (about 5 large fillets) *
• 2 eggs, lightly beaten
• 2 tsp coconut flour
• 1 tbsp chia seeds
• Black pepper
• Coconut oil or butter for frying

preparation

1. Place the drained sardines in a bowl and mash well with a fork. Sometimes it's the 'insides' of sardines that puts people off, but once they are mashed, you won't notice them.

2. Stir through the eggs, coconut flour, chia seeds and some cracked black pepper until everything is well combined. Leave the mixture to sit for about 5 minutes so that the chia seeds absorb any excess moisture and thicken the mixture. If the mixture is still too runny, add a little more coconut flour and/or chia seeds.

3. Heat a little coconut oil or butter in a pan over a medium heat. Form the mixture into patty shapes with your hands (they will feel slightly wet) and place in the pan. Fry on both sides until lightly golden. You may need to do this in a couple of batches.

Makes 6 cakes.

* It's best to get sardines that are canned or bottled in olive oil (rather than vegetable/seed oils, which I avoid for the reasons discussed here). Check the ingredients list - sometimes the labelling states 'in olive oil' but when you read the ingredients list you see that it's actually a blend of olive oil and vegetable or seed oils.

Alyse Co-cliff...from model to health coach

Meet Alyse Co-cliff, Holistic Health Coach, founder of www.anappleaday.net.au and author of three beautiful recipe books filled with real food recipes that revolve around seasonal produce.

I first met Alyse when we were modelling with the same agency a few years back. Alyse's story is similar to that of many models who have felt the extreme pressure to maintain the 'perfect' body (I certainly experienced this pressure during my years of modelling - I remember the panic that set in every time I booked a big underwear or swimwear job - and to be completely honest, the pressure and self-critical thoughts still linger for me).

After a period of brutal workouts and restrictive eating to maintain the �perfect� body whilst modelling in the US, Alyse was left with hormonal imbalance, poor digestion and general exhaustion. Knowing that her body was suffering, she took it upon herself to find a way to start healing the damage. She is now an in-demand Holistic Health Coach who is leveraging her knowledge and experience to help others heal and achieve optimal health and wellbeing. 

I sat down with Alyse to chat about her experiences, her top tips for staying fit and healthy and her popular Choc Chia Loaf!

Following a successful modeling career, what inspired you to become a Holistic Health Coach? 

Throughout my modeling career, I always thought I was the �healthy� one. I would work out for at least an hour (sometimes 2 hours) a day, I would restrict fats and carbohydrates; I skipped the naughty stuff and would only indulge in vodka, lime and sodas when I hit the town, I did all the things I was told to do, but I could never maintain �that perfect body�.

Following this way of life, I always felt fatigued, I dealt with a lot of anxiety, I was sleeping but never woke feeling rested, I was bloated most as soon as I ate breakfast and my muscles were constantly under strain. Looking back, I�m not sure why I persisted; I guess I assumed you couldn�t look great and feel great at the same time� boy, was I wrong!

A real turning point for me was my stint in the US. I worked tirelessly to achieve the perfect body (I would spend hours on the treadmill, sometimes even at 11pm!), but nothing was ever good enough. Under pressure to �look my best�, I resulted to restricting calories. Whilst I got results, I began to feel even worse. I was willing to try anything; I went vegan, then vegetarian and whilst I convinced myself that I felt better, I began suffering from amenorrhea. I convinced myself this was because I came off the pill at the same time and it was �normal�. I was never unhealthy skinny, I looked great and clients started to agree. Before too long I started booking the big jobs and I put my concerns about my health aside.

I returned to my agency here in Australia and they were amazed at how great I looked. They were full of so much praise and enthusiasm. I tried to be excited with them. They asked me how I felt and all I could muster was �tired�. I was exhausted; I went home and slept from 11am through to 5pm that day.

I woke up that evening and I knew I had to do something different. All the advice from all the �diet books�, personal trainers, nutritionists etc. weren�t working. Always being a big fan of natural remedies, I began investigating holistic health. Turns out I had major hormonal imbalances, my digestion was all but destroyed and my body was in a constant sympathetic (stressed) response. I was a mess and needed some professional help. After searching high and low, I found some incredible people to help guide me through the repair process. I began to build my health from the ground up.

That�s when my life really turned around and I knew from that moment on, I wanted to help others do the same.

What do you love most about what you do? 

Without a doubt, I love helping clients reach that �a-ha� moment. That moment where good health is no longer a struggle, a chore or a guessing game, I love this. There is something incredibly beautiful about watching someone become so empowered it gives me goose bumps every time.    

What are the most common problems that you tackle with your clients? 

Digestive issues are a big one. With our constant exposure to the pill and other medications, environmental toxins, processed food, flavours, chemicals, additives and the like, our gut health is really struggling and this is one of the first things I look to address. As Hippocrates says �good health starts in the gut�. Another extremely common problem is that of PCOS. Unfortunately, this is becoming a much bigger problem in society today. We have had some great results with PCOS patients; it�s an area I am really passionate about.

We hear a lot about the powers of �superfoods� in the media. Are there any �superfoods� that you think truly live up to their reputation? 

One of the first things I explain to my clients is to ditch anything in their pantry labeled �super food�. We are constantly being told to buy this and buy that, in order to feel better, but in all honesty, a handful of Amazonian berries won�t help if you are still munching on foods that are causing you ill health. In my opinion, all REAL food (fresh, local, organic and seasonal food) could easily be labeled a super food in it�s own right, especially organic greens. I can guarantee that a serve of green vegetables at every meal and 2L of purified water daily will make you feel better than any �super food� ever will.  

How do you stay fit and healthy? 

I love to hike! After spending years on the treadmill, I love the outdoors and this is something I really enjoy doing. We just got back from the most amazing hike in New Zealand. I can�t wait to do more.

I also love to run barefoot in the sand, I love working with my amazing Pilates instructor (she has really changed me for the better) and I also love to indulge in the occasional Bikram yoga session.

Exercise is something I used to force myself to do. I used to smash myself at the gym for hours on end. Now I make sure that I keep active by doing the things I love. I have to work hard on keeping that stress response switched off!    

What�s in your fridge? 

Loads of seasonal vegetables! We pack our fridge full of greens and then aim to fill our plates with colors of the rainbow at each meal. Vegetables make up 80% of our fridge contents.

We don�t eat a lot of fruit, but if we do, it�s seasonal and organic and whilst I continue to repair my digestion (something I�ve had since I was a little girl), I like to eat things like papaya or pineapple for those added digestive enzymes.  We also have free-range organic eggs, grass-fed meats and wild-caught fish on hand throughout the week.

We don�t eat a lot of dairy but if we do, it�s goat�s cheese or raw grass-fed cream (for a frittata). We also have some ghee on hand, as well as some coconut oil (but usually in our pantry). Eating more fat has been one of the most incredible tools for balancing my hormone levels.

Then we have things like our sauerkraut and kombucha (to help increase gut health). And of course there is some dark chocolate � a girl has got to have some of that!

What�s your top tip for people trying to clean up their diet? 

Avoid the supermarket. I always ask my clients: �If there is such thing as a health food aisle in the supermarket, what does that say about the rest of the food in the store?� By skipping the supermarket, you automatically cut out all of the processed foods. This is a great place to start.

My next piece of advice would be to do your research, seek the help of a professional you trust (this would have saved me so much heartache) and skip the diet fads (they don�t work � trust me, I�ve tried most of them and the one�s I skipped, I know others who have� and each one of us has always failed).

Alyse was kind enough to share the recipe for her popular Choc Chia Loaf from her eBook Health, Happiness & Wholefoods, available here. The loaf uses zucchini instead of flour and is gluten-free, grain-free, dairy-free and refined sugar-free. It's rich, moist, full of chocolately goodness and contains chia seeds and magnesium rich cacao (nice!).

CHOC CHIA LOAF  

ingredients 

• 1 medium zucchini, shredded (equal to 2 cups shredded zucchini)
• 2 organic free-range eggs, whisked
• � cup almond butter (any nut or seed butter will work here)
• � cup raw honey, maple or rice malt syrup
• � cup cacao powder
• ?� cup coconut flour?
• 1 tsp vanilla extract
• 1 tsp cinnamon
• � tsp baking powder + 1 tsp lemon juice, combined
• 32g or 4 tbsp of chia seeds
• Pinch of salt 

preparation 

1. Preheat your oven to 180�C. 

2. Shred your zucchini either using the shredding attachment on your food processor or cheese grater. 

3. Place zucchini in a bowl with the rest of your ingredients; use ?a large spoon to mix well until all the ingredients are combined and you have a deep chocolate colour. 

4. Line your loaf tin with baking paper before pouring your ingredients into the loaf pan. 

5. Place in oven to bake for 25-30 minutes or until toothpick comes out clean when you poke it. Let it cool, cut and serve!

A huge thank you to Alyse for sharing her story, knowledge and delicious recipe! 

You can find her recipe books here. 

You can also follow Alyse on Instagram, Facebook and Twitter.