Sugar Free Muesli Bar!

I love muesli bars.

I have fond memories of being able to choose which flavour of Muesli Bar would be in our lunchbox for the week.

For me it was Chewy Choc Chip or Yoghurt Topped Apricot.

And don’t even get me started on the flavour of butter and oats combined (ergo a good moist Anzac Cookie)

But let’s have a look at the average contents of your store bought Muesli Bar

 rolled oats (28%), whole wheat (10%)], glucose (wheat), sugar, dried apricot (9%), vegetable oil [emulsifier (soy lecithin), antioxidants (304, 306)], coconut, maize starch, humectants (420, 422), dried apple, rice flour, oat flour, skim milk powder, honey, emulsifier (soy lecithin), food acid (citric), natural flavour, preservative (220)*.

 

Hmm…I never liked numbers…. perhaps that’s why I don’t like eating them either.

 Just looking at the above is enough of an answer as to why there are so many food allergies.

But back to the Muesli Bar….

As I like to limit the amount of sugar I eat, I have struggled to concoct a muesli bar that I would be happy to eat.

 Several have been made- but they have bordered on cakey rather than chewy.

 Disastrous I tell you.

 So this is why I am super proud to bring you my latest kitchen pursuit that lives up to its name.

It’s a Muesli Bar…that is what it is.

 In fact, don’t even bother to introduce your offer of a muesli bar with the fact that it is gluten, sugar and lactose free….just offer….and watch them consumed.

 

Enough Said? 

Muesli Bars without the Crap

80g of Gluten Free Oats (or GF Muesli Mix)

90g of Vanilla Whey Protein (make sure it is pure without any funky additives)

100g of Natvia

100g Sprouted Dehydrated Buckwheat (if you don’t have, just add more oats)

40g Shredded Coconut

70g Butter or Coconut Oil

Dash of Celtic Sea Salt

(feel free to ad extras…I just like my bars simple!)

 

Method:

  1. Preheat the oven to 180 degrees and line a square cake tin with baking paper.
  2. Combine your dry ingredients together in a large mixing bowl
  3. Melt the fat with the Natvia in a small saucepan over low heat
  4. Combine the two and then press into the lined cake tin until even.
  5. Pop in the oven for about 30 minutes until crispy and golden!

 

Makes 8 Muesli Bars!

 

Yummo!

 

 

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Top 6 REASONS to EAT BUTTER

Butter???

Like so many NATURAL foods (hello red meat and egg yolks) butter has had a bad wrap.

And despite several recent studies highlighting the fallacy of saturated fat and its impact on heart disease I know it is hard to take a leap of faith and swap your ‘heath spread’ for the real tasty deal.

If you are in fact worried – perhaps take heed of the recent meta-analysis conducted at Harvard, where all the research regarding saturated fat and heart disease (21 different case studies) were compiled and examined. The resounding conclusion being that..

“….there is no significant evidence for concluding that dietary saturated fat is associated with an increased risk (of heart disease).”

But I digress…

As I have discussed before, butter  (like all fats) is vital for your body to take in several key nutrients found in vegetables.  Think vitamins A,D,E and K – all of which are readily available in veggies so long as you add a fat.

BUT if you are still worried about adding butter BACK IN to your diet (nom nom) here are

my top 6 reasons pasture fed, organic butter is the original super food.

1. It has buckets of Vitamin A.

And it’s readily absorbed by your body in the form you get from butter. While carrots and sweet potato do have vitamin A, you need fat to absorb it. So why not eat butter instead? Or bake your sweet potato in coconut oil?  On a superficial level, Vitamin A is necessary for ‘younger looking skin’, needles to say, you know where I’m spreading.

2. It has a minimal amount of polyunsaturated fat. (Omega 6)

And if you have or still do consume a relative amount of pre-packaged food (even supposedly healthy stuff) chances are you are getting a good flood of the stuff already. Ease up buddy! PUFA’s aren’t that stable and easily become oxidized in our bodies. This generates free radicals, (oxidative stress) which predisposes us to a host of wonderful modern diseases like cancer and heart disease. Given that the optimal ratio of Omega 3 to 6 is 1:1 and most Australians are hanging out at around 1:10, it is vital to start being a little more selective in your fat intake.

With butter sitting at around 65-70% saturated fat – it is not going to tax your body like other less stable Omega 6’s are.

As a quick aside- Omega 6’s aren’t bad…it’s just too easy to O.D. on them in this day and age. Also, given how much oxidative stress we are exposed to on a daily basis, I say the less stress we can ingest the better.

3.  It has your K2 covered

And if you had no idea that K2 existed, and was ‘like tots amaze balls’ (officially in the dictionary now apparently) please get yourself acquainted. Vitamin K2 is integral for bone health, heart health and has a starring role in dental health (and if anyone knows my obsession with pearly whites you know I am rather hooked)

The much-touted dentist Weston A. Price even claimed that modern day physical degeneration was in part caused by a lack of the stuff. He noted that in the primitive societies he studied, most of its inhabitants had broad faces and dental arches – which enabled them to carry invariably straight teeth with enough room for their wisdom teeth. This is in distinct contrast to the narrow dental arches, crowded teeth and narrow faces prevalent today, that prevent full development of our pearly whites – resulting in braces, extractions and the need for orthodontics in the first place…

Oh butter where art thou?

4. Butyric Acid is bountiful!

Butyric acid is a fatty acid that holds a vital role in your metabolism. So vital that a few supplement guys keen on making a penny or two have been selling it as a fat burning supplement. The evidence is there, so I can’t fault them. One study in particular demonstrated butyric acid reversed metabolic syndrome side affects (aka obesity or insulin resistance) and made the mice leaner and less likely to over eat. But instead of buying a little pill filled with ‘fatty acids’ why not eat butter?

 5. HAS CLA in SPADES!

Also a fat burning supplement on the market ( I am seeing a slimming trend here) CLA has been shown to

–       increase metabolism

–       increase lean muscle mass

–       lower insulin resistance

–       reduce food allergies

It is little wonder that many health scientists attribute a deficiency in CLA to the host of metabolic diseases and food allergies we see present today.

To manufacture the best and MOST CLA, cows must be fed grass (i.e. allowed to roam freely) rather than fattened in feedlots. Several studies have shown that meat from pasture raised cows have as much as four times the amount of CLA as their unhappy cow cousin.

So if you are keen on adding quality butter into your diet- try and invest in one that lives up to its name and is truly pastured. Like this one.  You will know when the butter is REAL as it is a vibrant YELLOW unlike its cheap, white counterpart. Conventional butter will never have the same nutrients as grass fed cows, simply because the diet of the unhappy cow can’t supply proper nutrition for the cow and you in turn.

And, at the end of the day, I want to buy from a place that cultivates a happy cow.

Don’t you?

 

 

My Sugar Free Afternoon Snack!

So it’s ‘SUGAR FREE SEPTEMBER’ in the blogosphere and I have had MANY requests for sugar free alternatives to satisfy that sweet afternoon temptation.

First things first though –

Sweet cravings usually means you are:

1. Sleep Deprived (go to bed early tonight)

2. Stressed (take one thing off your to-do list)

3. Hormonal (eat the dam chocolate)

4. Reinforcing bad habits by always turning to something sweet in the afternoon.

On the matter of sleep. If you deprive your body of the necessary shuteye required for repair your body will try to ‘repair’ itself the next day.

To do this, your body releases growth hormone, stimulating ghrelin – your hunger hormone.

Needless to say you crave easy, accessible forms of energy i.e. sugar.

Regardless of this rant – I too am human and like something sweet in my life. Particularly with this warmer weather I ADORE ice cream. But I am not keen on most store bought products as they are filled with suspect numbers, soy lecithin and vegetable gums…to name but a few.

Hence, I invented my next best alternative!

Sugar Free, Protein Packed Ice Cream!

If you are keen for ice cream but hate the preservative ridden alternatives and lack time – try this on for size!

Protein Cheesecake Low Carb Ice Cream for ONE! 

Ingredients:
150g of cottage cheese or ricotta cheese (good quality means everything on the label makes sense to you)
¼ cup of water/almond milk/coconut milk
1 scoop of protein powder
Pinch of Vanilla powder
1 tsp of liquid stevia
1 tray of ice cubes (about 10-12 small ones)
1 tbs of Chia seeds (not necessary – they were sitting next to my blender so I thought why not?)

Method:
Combine ingredients, except for water in a blender or magic bullet. Add half the water and blend. If more water is required – add the remaining water. The water is purely to get the blender going – less is more. Puree the mixture until smooth and free of lumps, scraping down the blender as required.

Et Voila!

Serve immediately, otherwise the ice will melt somewhat. (Which is ok – just more of a thick smoothie then)

I love this at the moment- especially with this beautifully balmy weather we are having.

Oh – and for the purists who read my blog – (I love you…BUT) yes this isn’t typical ice cream, made with quality egg yolks and milk. However- as a kitchen cheat – this deserves me a gold medal!

HAPPY FRIDAY!

Health to Glow Episode 9- Delicious Delights, Guilt Free Chocolate Mousse!

 

So a while back I ranted on about my Chocolate Ice Cream…I didn’t get a massive vote of confidence from many as the main ingredients was..

AVOCADO…

And I think most people can’t seem to wrap their head around a savoury staple being morphed into a decadent chocolate cream.

Trust me, it’s been done, and it is

a little bit amazing…

Watch Mel and I tackle the EASIEST dish since a cheese toastie and eat half the contents of the food processor…

I implore anyone who manages to snatch a cheap box of avocados to make one big batch and freeze some for later and eat the rest now….

You will thank me.

😉

 

 

What’s the ‘healthiest’ way to eat MEAT? + a recipe!

I am all for cooking up an ample carcass of protein and gelatinous bone goodness, (cue the smell of lamb shanks, osso buco and roast chicken to name but a few) but in this contemporary state I am in at the moment (you too? Get out!) Sometimes slow cooking meat on the bone isn’t feasible

especially when you get home and you want dinner stat.

This is where my creativity with chicken breasts is put to work – like most Australians (I recall Masterchef stated we ate 45kg per person per YR!) I find chicken massively convenient and easy to impart well-known flavors upon. My main priority when cooking meat in a hurry, is to ensure I cook it without charring it to within an inch of its life.

Barbequing on the whole isn’t the best method of meat consumption every day– as the very nature of ‘charring’ your meat produces cancerous Hydrocarbons and Amines that cause massive oxidative stress on your body. That being said- I will NEVER say no to a good barbecue. How UN- Australian 😉

In order to combat any worries of potential ‘cancer causing’ agents- I get my hands dirty.

Really dirty.

And massage my meat with an awesome marinade.

…marinating not only boosts flavor but also reduces the formation of these Amines and Hydrocarbons – quite significantly.

Interestingly some scientists at the Food Safety Consortium project at Kansas State University have discovered that herbs of the Lamiaceae family (Basil, Mint, Rosemary, Thyme, Oregano, and Sage) used in marinades reduced the formation of free radicals rather well.

So when it comes to quick meat dishes in a flash here are

3 RULES

1.  Marinade– Delicious and easiest way to avoid cancer-causing compounds. Some research even shows that marinating for 30 minutes can reduce the formation of these compounds by 90%!

2. Lean Protein Cuts – Cuts of meat with less fat are less likely to drip fat and flare the BBQ flames all over your juicy steak.

3. Don’t burn the S*&t out of your meat – tone it down please.

And with that said – here is my chicken marinade, using turmeric, the humble spice with amazing anti-inflammatory properties and even shown by the Cancer Research Centre in Hawaii to reduce cancer causing Amines by a half!

… for an extra side of delicious, my peanut free satay sauce. One word. YUM.

Chicken Marinade INGREDIENTS

1 1/2 tablespoons tamari

1 1/2 teaspoons honey

1 teaspoon fresh grated turmeric

2 garlic cloves, crushed

500gm Chicken breast, cut into bite size pieces

METHOD

Mix your marinade ingredients together and rub into your chicken breast

Let stand for 30 minutes or overnight

Heat up your pan with some coconut oil and over low heat, cook your chicken until done!

Satay Sauce INGREDIENTS

2 cm piece fresh ginger, chopped

1 brown onion, chopped

1 clove garlic

1 tablespoon macadamia or coconut oil

1 teaspoon good quality curry powder

1 tablespoon tamari sauce

¼ cup almond butter or tahini

1 teaspoon chilli flakes

1 teaspoon stevia (or 2 teaspoons of honey)

1 cup coconut milk

METHOD

Process together the ginger, onion and garlic in a mini food processor.

In a pan on low heat, fry the above mixture in coconut oil for a few minutes, stirring with a wooden spoon. Add curry powder and tamari and stir well before adding almond butter, stevia and chilli flakes.

Add coconut milk to almond sauce and stir thoroughly until the sauce is smooth. Cook on low heat for 2 minutes – remove from heat and serve with your chicken!

Don’t forget some veggies. 😉

 

Green Protein Bar

Ok ok….so I am a huge fan of whole food and believe I should really just have a nice wholesome piece of protein with a suitably dressed veggie…but sometimes (quite often really) I know I am going to be out and about not sitting down when it comes to meal times. In this circumstance I have go to meals that I prepare on Sunday afternoons and bundle them up in portions ready for the week ahead. The key here is simplicity and ease; beautiful bundles that have limited carbs and sugars with maximum protein hit. Think of these as your go to protein bar sans soy fillers and questionable alcohol sugars.

Ingredients

½ cup macadamia nuts, soaked overnight to soften

1 ½ cups of coconut (organic prefereably…or one without sulphites)

¼ cup unflavoured whey protein powder

4 tbs of chia seeds (preferably soaked overnight)

4 tbs of green powder

½ cup water

½ coconut oil melted (or your desired fat;-)

½ tsp of liquid stevia

Process the nuts, coconut, green powder, and protein powder until you have a gummy powder consistency. Add the soaked chia seeds, drained of any excess water, water and coconut oil until combined. Press the mixture into a small pan and refrigerate. That’s it!

When you remove them cut them into portions or roll into balls.

Out of the fridge these babies are dense. Once I wrap them up in baking paper for work, they tend to go gooey…. which is also delightful!

Note: If you want to create a chocolate element to this dish…simply ad ¼ cup of Cacao powder and eyeball a little more liquid.

Gluten Free Wannabes

All of a sudden we are all raging celiac’s with gluten intolerance. That – or we’ve decided it is an uber cool allergy to adopt.

Ok – now, don’t get me wrong, I actually don’t really eat gluten BUT I don’t demonise the stuff nor do I want to contest how serious Celiac disease and other auto immune diseases are.

However- for the average laywoman who thinks she is fit and fabulous should she go gluten free and avoid wheat products?

What’s Gluten?

Gluten, at the end of the day is a natural protein molecule found in many grains. It’s the stuff that makes bread gorgeously doughy (ever tried gluten free cardboard bread?)

The problem with gluten arises when all those grains are PROCESSED.

Refined grains have had the bran and germ removed – leaving a nutritionally suspect, overly starchy and predominantly glutinous product. The grain as we know it is now a gluten bomb. The issue then arises that we consume too much gluten when we eat our 7-8 ‘healthy wholegrain’ servings.

Going gluten free is not the magic pill to cure all ills- rather in the process of extracting gluten from the diet, one generally starts to exclude many forms of processed food and in doing so reaps the rewards of a cleaner less synthetic diet.

I liken the gluten phobia today with the cholesterol phobia of the 60’s (which is still very much present today)

Gluten has been hastily blamed for the rapid rise of diseases much like cholesterol was/still is sidelined for heart attacks.

I believe further study into the arena of gluten will reveal that it isn’t gluten that is causing these horrible side affects for a growing amount of people, rather it is the changes we have made to gluten through processing wheat. As Cate Shanahan, author of ‘Deep Nutrition’ and board certified medical practitioner states,

The underlying problem is that people who have gluten intolerance and Celiac disease have white blood cells that are running amok. The particular problem with distorted gluten is that it bears a likeness to certain molecules in the tissues of your body, so mush so that these tissues wind up getting tagged with antibodies. When the white blood cells see those tags, they do what they’re supposed to: attack.

On a typical Australian diet filled with sugars and vegetable oils  – our immune system is already compromised and inflamed. And an inflamed immune system impairs your immunities ability to self-regulate its ‘attack’ mode.

SO..after all this….is gluten the enemy?

Not really – it’s the way grains are processed that makes gluten in its contemporary state a problem. The processing of grains renders gluten harmful and has lead to extensive immune system conditions. But, just like cholesterol and heart disease, pinpointing gluten as the sole cause of celiac disease is misguided.

That being said, if you genuinely suffer from allergies or are constantly sick, try removing foods from your system that are inflammatory and see how you go.

by inflammatory foods think common vegetable/canola oils, refined grains and bad quality meat fed a processed grain diet. 

….And no- you won’t appear like a new age hipster when you order your bacon and eggs with no toast.

Beauty Food for Cellulite

'German Split Pea Soup (Erbsensuppe)' photo (c) 2009, thebittenword.com - license: http://creativecommons.org/licenses/by/2.0/

 

Everyone wants to rid their cellulite – it is without a doubt the most common query that arises in my inbox.

Without wanting to sound like a television commercial-

‘cellulite happens’

and while there is no pinpoint solution, there are so many mechanics within your body that you can support in order to even out your skin tone down there.  Seriously.

Firstly, cellulite does not occur simply from excess fat – I know of many a skinny girl who is covered in the stuff.

Celullite is

– Hormonal (too much estrogen)

– Genetic (dam)

– Lack of connective tissue (food to the rescue)

And with many people taught to choose skinless and boneless meat cuts for fear of animal fat there is little wonder that they will ever develop the connective tissue they desire.

Collagen-rich bone broth will give your skin the equipment that it needs to help itself. This is why I love a good osso buco, lamb shank stew or bowl of authentic chicken soup. Anything where you add animal joints to a meal will increase the collagen content – and boy does it taste nice too!

Gelatin rich bones are fantastic for boosting your ow collagen. Gelatin, essentially the cooked form of collagen, is also a much cheaper form of botox if you were thinking of going down that route…

Traditionally diets were filled with gelatin, as most people knew the importance of stewing a whole joint of meat in order to extract the full array of minerals and amino acids from the meal (and also to prevent wastage!). Today, we remove all the ‘offending’ bones, meaning we miss out on integral nutrients, nutrients that help to pacify inflammation – it is little wonder why we always get sick!

Now while it is all very well to make your own bone broth and wack it into your diet- why not incorporate the bone into a recipe?

Below is my recipe for sexy skin:

a gelatinous, creamy soup that melts in your mouth..perfect for these colder winter nights.

Cauliflower & Ham Hock Soup

Serves:

4-6

Ingredients:

1 onion, sliced

1 Head of Cauliflower roughly chopped

1 Litre (4 cups) water (can add more if you want a thinner soup)

1/2 tsp freshly ground black pepper

1 sprig of fresh thyme

1 ham hock

2 carrots, diced

1 cup sliced celery

Celtic sea salt to taste

cracked black pepper to serve

Method:

  1. Put the onions, water, pepper and thyme into a large saucepan.
  2. Add the ham bone, bring slowly to the boil, reduce heat and simmer half-covered for an hour.
  3. Add the carrots celery, cauliflower and cook for another hour.
  4. Remove thyme and discard.
  5. Take out the ham bone, cut all meat from the bone removing any skin, shred the meat up.
  6. Allow the soup to cool and with a barmix, blend the soup until creamy.
  7.  Return all the meat back to the soup. Prior to serving add a dash of salt and cracked black pepper.

If you let this cool and let it sit in the fridge- the next day you may notice that your soup has turned to jelly.

That’s gelatin.

That’s what you want.

Rest assured once you heat it up- the soup will melt back into a creamy consistency.

And on a plus side- this soup is excellent to transport to work because you are guaranteed it won’t leak into your handbag. 😉

Cashew Nut Burgers

healthywholeholly, vegetarian, sugar free, dairy free, gluten free, burgers

Sealed with a Kiss…x

Despite what we read, soy is not the miracle health food it is claimed to be.

Rather it is SUPER cheap to produce and the profit margins are HIGH. 

SO why not tell everyone to drink, eat and be merry with fake milk, fake meat and fake energy bars?

Soy is a relatively new food, which is probably why it is one of the top allergenic foods, coming closely behind, gluten, dairy and corn. Soy, like grains, also contains phytates. These are chemicals which bind to important minerals so you can end up short on zinc, iron and other nutrients if you eat them all the time.

And if you don’ think you eat soy all the time…then have a look at

 99% of prepackaged food and there will be a soy ingredient in their to fill it out.

These GMO sources of Soy are often processed in aluminum casks that leach aluminum into the final product. Little wonder then, when I first had my hair mineral analysis read, my aluminum (among other things) was off the scale. I can hypothesise this is in part due to a teenage diet comprised of ‘healthy’ prepackaged crackers, bars, milk and crap chocolate.

Of course, when prepared properly and eaten every so often, not everyday, soy foods such as miso and tempeh are perfectly fine. However, if they become your go to sources of protein, than I would start to worry about

a) the lack of variety in your diet

b) your hormonal profile (as an endocrine disruptor, soy can and does wreak havoc on your hormones)

Enough said?

In the interests of the vegetarian friends I have, I have decided to whip up a ‘veggie burger’ devoid of the usual soy fillers, weird numbers and suspect ingredients. They are super yummy, super simple and quite fun to make – if I do say so myself.

———————————————————

Cashew Burgers with the lot

1/3 cup buckwheat soaked overnight in 1tsp of Celtic Sea Salt and filtered water

1.5 cups cashews

2 tbs coconut flour

½ red onion – cut into chunks

2 cloves garlic

1 cup of flat parsley (or your favourite herb)

2 tbs macadamia oil

  1. Drain the buckwheat of its water. Rinse the buckwheat to remove all starch.
  2. Add buckwheat to a small pot, filled with 2/3 cup boiling water. Bring to boil and let simmer for 20 minutes. Remove and fluff with a fork.
  3. Combine all ingredients except for oil into food processor.
  4. Form into patties and refrigerate for an hour to firm up. ( If you are in a hurry, skip this step)
  5. Remove from the fridge and heat oil over a medium heat.
  6. Add a few of your patties and seal them to cook. Say 2 minutes a side. Do this in batches to ensure that each patty has the care and attention it deserves.

Et voila! Meatless, soyless, processed foodless vegetarian patties, for my veggo friends.

x

Dairy for Calcium – is it a Must?

'Nut Milk' photo (c) 2011, Veganbaking.net - license: http://creativecommons.org/licenses/by-sa/2.0/

I haven’t drunk milk in years.

Even as a child I found dairy overdose left me nauseous and sick in the stomach (what an understatement that was).

As a result, this negligence in the dairy department has left me without a soft spot for the calcium rich beverage. And don’t get me started on cheese. I just find the whole thing far too pungent – much to the dismay of my French home stay family. Try explaining to a French family, in your entry level French that you found cheese…. unappetising. ‘Quelle horreaur!”

A few of my nutritionally savvy friends like to scare me with the horrors of osteoporosis. Where will I get my calcium from if I don’t drown myself in glasses of milk, cheese and low fat ice-cream?

If weak bones were a result of calcium deficiency, then why don’t Australians, who consume more dairy products than 80% of the world, have some of the strongest bones?

Indeed, Americans, who take more calcium supplements than any other country, also top the list for the most fractures and brittle bones.

Interestingly, in a study from Harvard Medical School, women who drunk two or more glasses of milk per day had a 45% higher risk of hip fractures than the women who drank less milk. And yes, while studies such as these are not a cause for conclusion, it does lead you to question whether the push to consume more than a glass of a milk a day is enforced by the ulterior motives of Australia’s agricultural department.

Ensuring your body is in a state of equilibrium is your answer for all over health, including strong bones.

Make certain you eat real food that doesn’t inflame your system and make sleep your priority.  

Bone health can be supported with an integrative approach – one that involves whole foods that are easily digested and a few simple practices each day.

  1. Get your rays – Vitamin D is vital for bone strength. Try to get 20 minutes of sun exposure daily.  Egg Yolks are also a good source of Vitamin D; so don’t chuck out the yolk!
  2. Green veggies with each meal! Breakfast doesn’t need to be a carb fest!
  3. Fishy fishy- the tinned stuff with all the bones is excellent for calcium. Essential fatty acids are great for bone strength too so consider supplementing with fish oil if you think your intake of fatty fish is slim to none. 😉
  4. Lift like a bro – that’s right, weights 3 times a week. Stop running on the treadmill (which is friggin boring anyway) and push your way through the macho fest at the gym. Lift heavy = strong bones = sexy body.
  5. Happy hormones – Get your bloods tested for estrogen levels. Low estrogen is an indicator for osteoporosis.
  6. Nuts so fast – with your handfuls of nuts, but don’t remove them! Nuts have great protein, fibre and fat content. A good all rounder snack. Plus they are high in minerals, particularly calcium and magnesium. Interestingly magnesium is necessary for your body to process calcium, so stop taking a calcium supplement if it has no magnesium in it!

After this rant and rave- I still like a good creamy beverage that packs a taste punch. Forgive me if I may appear blunt, but milk is pretty much null and void of taste. That is if you don’t pour it over a bowl of cocoa pops and watch the milk transform to a creamy brown. (A fond pastime of my former years…)

Which is why, if I want a smoothie, a bowl of buckwheat porridge or a glass of goodness to keep the ‘bed bugs from biting’ I like to make my own ‘mylks’.

Always. 😉

My favourite nut milk so far, was inspired by a recent conversation I had with an Indian/Malay friend of mine – as we reminisced about the wonders that is a Sri Lankan Love Cake (if you have never tried it – ask your Sri Lankan acquaintance to make one).

Sri Lankan Love Cake, although filled with many variations, is often infused with cashews, rosewater and cardamom with bucket loads of sugar. It is also usually gluten free!

Obviously this milk, comes sans the sugar but with lots and lots of LOVE 😉

—————————————————————————-

Cashew Rosewater, Cardamom Milk

1.5 litres (6 cups) water

3 cups of unsalted cashews (try to get these from a supplier who has a high turnover, the stuff in the supermarkets are just rancid – until you try the taste difference, you won’t believe me)

2 tsp of liquid Stevia

2 cardamom pods, bashed

1 tsp of rosewater (less is more, don’t overdose!)

  1. Blend the first three ingredients in a good blender. Do this in batches and ensure it is smooth.
  2. Decant your milk into a large jug and add your cardamom.
  3. Let stand for 2 hours.
  4. Strain the mixture through a muslin cloth or nut milk bag. Stir in the rosewater and extract then serve.

NOTE: (With the cashew solids, discard the cardamom and use in baking to thicken batter. Experiment with making pancake batter or adding the same ratio of soaked buckwheat for creamy breakfast porridge – experiment, but don’t chuck it! SO wasteful!)