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Lindy's Superfood Muesli Slice

11/5/2014

This slice is a total nutrient powerhouse and makes perfect snack food fodder for the lunch box. It’s so jam packed full of superfoods, anti-oxidants and protein, you just know it will give your kids the energy they need to be fired up for an action packed day of play and learning.

It’s also a really great one for those on the run days when you need to grab a snack for you and the kiddliewinks as you race out the door. You can pop this one into your http://www.mygreenlunchbox.com.au/ container, knowing you have something healthy and nutritious to nibble on later in the day.

2 cups rolled oats

1 cup quinoa flakes

2 eggs

1 1/2 cups organic coconut oil

8 pitted dates

2 tlbsp hemps seeds

2 tlbsp chia seeds

2 tlbsp pumpkin seeds

1 tlbsp sunflower seeds

2 tlbsp goji berries

4 tlbsp rice syrup

METHOD

Preheat oven to 160 degrees

Combine oats, quinoa flakes, agave, chia, hemp, sunflower and pumpkin seeds in a large mixing bowl.

Roughly chop goji berries and add to mixing bowl

Give the eggs and dates a quick whiz in the blender, until dates are finely chopped. Add to mixing bowl.

Melt coconut oil and rice syrup over low heat. (I just scrape the oil from the jar with a knife and then measure in cup).

Once the coconut oil and honey is completely melted, add to the mixing bowl and combine well.

Pat ingredients onto a baking tray, level top with a spatula

Cook in oven for 15 to 20 minutes, or until it just turns a light golden brown.

Cool for 15 minutes

Slice and store in airtight container in the fridge

Mmmmm, delicious.....

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Zucchini and Carrot Fritters

11/5/2014

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Are you getting a little tired of your daily salad sandwich or tuna salad? Wishing there was an alternative to cereal in the morning or just wanting to cook up some nutritious snacks to take to work? My zucchini and carrot fritters are the answer. You can make a batch of these and choose to have them for breakfast, lunch dinner or a snack. It doesn't get much easier than that! They are also ridiculously easy to whip up - from start to finish it takes me less than 10 minutes. You can eat them on their own for breakfast or mid afternoon snack or serve them with a big, green salad and roast sweet potato for lunch or dinner.

Nutritionally speaking they make a well balanced meal. It's rich in protein for blood sugar regulation and focus, carbohydrates for energy, calcium for bones and 2 good serves of vegetables. I choose to use buckwheat flour for its rich magnesium content. You can, of course, use different types of flour to vary the taste. Think wholemeal,, almond, quinoa or brown rice. The great thing about these fritters is that they are incredibly versatile, you can really use what ever is in your pantry and fridge on a given day as long as you use the basic egg/cheese/vegetable/flour combination. You can even leave out the cheese if desired.

Bon Appetite!

INGREDIENTS

1 small zucchini

1 small carrot

1 egg

1/4 cup buckwheat flour

1/4 cup goats cheese

method Grate the zucchini and carrot. Place in colander and squeeze out as much excess fluid as possible.

Transfer to bowl and add buckwheat flour, grated cheese and egg to the mix.

Stir well until all ingredients are combined.

Heat 1 tlbsp of coconut oil or butter in fry pan on medium heat.

Drop 2 tlbsp measures of mix into the heated fry pan.

Cook for approx 1 1/2 minutes on either side or until golden and cooked through.

Serve and enjoy.

*Makes 4 fritters

Options
Serve these tasty fritters as a delicious breakfast option and serve topped with an egg and slices of avocado on the side.

Vary the vegetable content. To create a sweeter taste you could add some fresh corn or grated sweet potato. A handful of spinach is another good option.

These fritters can also be made with different herbs and spices. Turmeric is a beautiful winter warmer and cumin lends a more exotic, middle-eastern flavour.

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Raw Protein Bliss Balls

11/5/2014

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These bliss balls are a superfood dream. Completely natural and rich in protein, essential fatty acids, antioxidants, vitamins, minerals and live enzymes they are the ideal afternoon pick me up. Like any good snack should be, they are so quick to make – just whiz them up in the blender, roll in desiccated coconut and store in the fridge for a healthy, nutritious snack on the run. You can also make a nut free version for your kids lunch boxes by substituting sunflower seeds and pumpkin seeds for the nuts. The only problem is stopping at one ...

RAW PROTEIN BLISS BALLS

Ingredients

150 grams almonds/macadamias or a mixture of both (or 100 grams pumpkin seeds and 100 grams sunflower seeds for nut free)

30 grams desiccated coconut

2 tlbsp organic coconut oil

16 pitted dates (soak in water beforehand for best results)

2 tlbsp raw cacao

2 tlbsp rice syrup/maple syrup/organic honey

½ tsp vanilla extra

¼ to ½ cup of water
Desiccated coconut for rolling

Method
Place nuts into the food processor with cacao (or cocoa) and blend until the mix looks crumbly.

Slowly melt the coconut oil and maple syrup/rice syrup/honey over a gentle heat then add to nut mixture in food processor.
Add dates, desiccated coconut and vanilla extract then process again until the mix comes together.
Add ¼ to ½ cup of water as you go to ensure the mixture is soft. You may need a little more or less, depending upon consistency.
Roll in coconut and store in the fridge for up to 4 weeks until you feel like a snack or meal on the run.

Forms approx. 20 decent sized balls.

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Sleep Remedies - Finding Your Zen

11/4/2014

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We all know the story, lying in bed wide awake in the wee hours of the night, unable to sleep and dreading yet another day ahead feeling exhausted and flat. Just as the sun begins to rise you finally drop off, only to be rudely awoken by the sound of your alarm. Or do you find it hard to get to sleep, tossing and turning wishing you could just stop thinking and fall into a deep refreshing sleep? Lack of sleep and associated fatigue seems to be the curse of the modern age. Adults need an average of seven to nine hours of sleep a night, but insomnia can keep them from getting the sleep they need. With around 1/3 of Australians suffering from a sleep issue of some sort there is no doubt there is plenty of ‘counting sheep’ going on every night around our country. Just as exercise and nutrition are essential for optimal health and happiness, so is sleep. The quality of your sleep directly affects the quality of your waking life, including your mental productivity, emotional balance, creativity, physical vitality, and even your weight. Without enough hours of restorative sleep, you won’t be able to work, learn and create at a level even close to your true potential.

If you are struggling to get a good night’s kip, these tips can help get you sleeping more soundly and ready to embrace life again feeling energized and focused. Start getting the sleep you need to boost your energy, efficiency and creativity.

Stay Cool
To drop off we must cool off, literally. The body temperature and the brain’s sleep-wake cycle are closely linked. That’s why hot summer nights can cause a restless sleep. Studies have shown that the optimal conditions for sleep are a slightly cool room and a low core temperature.So make sure your bedding is appropriate for the time of year, the heating is not switched too high or have a luke warm shower if you are finding it difficult to cool down.

Step Away From Your Phone (iPad, Lap Top, Device…)
That’s right, switch off and unplug! Experts say one of the most alluring sleep distractions is the 24-hour accessibility of the internet. Why? The blue wavelengths produced by your smartphone and other gadgets (and energy-efficient LED light bulbs) significantly suppress the production of melatonin, the hormone that makes you sleepy, according to University of Basel research. They also keep your mind stimulated and active, making it harder to unwind and sleep.

Breath In, Breath Out, Let it Go…
Relaxation techniques are one of the most effective ways to increase sleep time, fall asleep faster, and feel more rested in the morning. Visualizing peaceful, tranquil scene and gradually relaxing every muscle in your body can help calm a busy mind or try a short meditation 20 minutes before bed. Meditation sends signals to your sympathetic nervous system’s “fight or flight” response telling it that it’s all right to relax and can help you let go of the worries and problems from your day.

Establish a regular, relaxing bedtime routine such as soaking in a hot bath and then reading a book or listening to soothing music. A relaxing, routine activity right before bedtime carried out away from bright lights helps separate your sleep time from the activities of your day,

Nourish your Adrenals
Your stress response, often known as ‘fight or flight response’, is powered by the hormone cortisol – secreted by the adrenal glands. This mechanism is intended to save your life when we are under threat and once the threat passes, return to normal. The problem is that in our busy world prolonged stress can leave our body’s thinking we have a never-ending emergency, the cortisol remains high and adrenal fatigue sets in. Stress and adrenal function affect sleep, particularly the circadian pattern of cortisol. When we are managing stress effectively, cortisol should rise in the morning to give us energy for the day. By the time we are ready to hit the hay, it should drop, making it easy to fall into a deep, refreshing sleep. However, if it remains elevated at night we find it hard to unwind and slumber, instead feeling slightly wired, edgy and anxious – exactly when we need to find our Zen. Ultimately you must get sleep if your adrenals are to get stronger. Natural remedies are brilliant at resetting your stress hormone levels and inducing calm in an uptight body. Try taking a mix of herbs such as Withiania, Chamomile, Oats, Rhodiola and Ginseng during the day to keep your body calm then add in the more powerful soporific tonics half an hour before bed. Think valerian, Zizyphus, Passionflower and Jamaican Dogwood. Of course these need to be prescribed by a qualified Naturopath.

Food As Medicine
Without doubt what you eat affects how you sleep. One of the keys to a restful night’s sleep is to get your brain calmed rather than revved up. Some foods contribute to restful sleep; other foods keep you awake

Magnesium
Studies show even being mildly deficient in magnesium can affect your sleep quality. Given one of the major constituents of the adrenal glands is magnesium and we tend to burn through it when under stress, it is a fair assumption to make that a high degree of our population s deficient in this important nutrient. Magnesium comes in a wide range of foods, from nuts and seeds, to leafy greens and grains.

Nuts and seeds – Raw almonds, cashews, brazil nuts, walnuts, pumpkin, (pepitas) and sesame seeds

Green leafy vegetables –Kale, silver beet, chard and spinach.

Whole grains – Quinoa, wheat, buckwheat and rye are not only high in magnesium but other nutrients too.

Dark Chocolate – feel like a treat? Raw Cacao is also high in magnesium and makes a great guilt free treat. Just don’t eat it too close to bed time, the caffeine can keep you awake!

Tryptophan
Tryptophan is a precursor to the sleep-inducing hormones serotonin and melatonin. This means tryptophan is the raw material that the brain uses to build these relaxing neurotransmitters and will help make you sleepy.

Eating carbohydrates with tryptophan containing foods makes this calming amino acid more available to the brain. So cutting the carbs at night may not be the best thing for someone who is struggling to get a good nights in! Eating a high-protein meal without accompanying carbohydrates may keep you awake, since protein-rich foods also contain the amino acid, tyrosine, which perks up the brain.

Food sources of tryptophan include red meat, dairy products, nuts, seeds, legumes, soybeans and soy products, tuna, shellfish, and turkey. Try having a serve of natural, full cream yoghurt with a handful of nuts mixed before bed to enhance your tryptophan levels naturally.

Exercise
So we all know regular exercise helps promote deep sleep. It helps relieve muscle tension and stress build up in the body. A couple of key points to note are; don’t exercise too late at night. As already mentioned, your body needs to be cool in order to sleep. The increased adrenaline can also make switching off harder. The other key point is to include exercise as a regular part of your daily routine. A recent studied revealed that while long-term exercise does help alleviate insomnia, it needs to be a regular habit. Unfortunately, only

exercising once a week or for a short burst will not necessarily induce those nods you are craving.

Get Your Yoga On

A few low-key yoga moves can signal to your brain that slumber is coming. It is also a beautiful way to lower stress levels, calm the mind and relieve the tensions of the day and can be an effective natural sleep remedy. Certain resting and inversion poses can be particularly helpful for combating restlessness and insomnia, especially when practiced in the evening just before turning in. A Harvard study found that daily yoga for eight weeks improved total sleep time and the time it took to fall asleep.

Cut the Caffeine
It is a bit of a vicious cycle. You feel so tired during the day you desperately need a coffee, especially mid afternoon, to keep you going. Then that night, although you are exhausted, for some reason you just can’t drop off (again). When you are not sleeping well and feeling burnt out you need to nourish and calm your body, not keeping pushing it to fire on all cylinders with caffeine – I always liken it to flogging a dead horse. Aim to stick to just one, morning caffeinated drink daily (excluding the nasty coke and pepsi drinks) and if you are really struggling with your sleep, it is time to cut it out and switch to chamomile or other herbal teas to stop stressing your adrenals That also means no nibbling on dark chocolate after dinner. Caffeine products, such as coffee, tea, colas and chocolate, remain in the body on average from 3 to 5 hours, but they can affect some people up to 12 hours later. Even if you do not think caffeine affects you, it may be disrupting and changing the quality of your sleep. Avoiding caffeine within 6-8 hours of going to bed can help improve sleep quality.

Lose The Booze
Drinking alcohol close to bedtime can lead to a night of restless sleep. Although many people think of alcohol as a sedative, it actually disrupts sleep, causing nighttime awakenings.

So make sure you take the time to look after the most important person – you. To sleep well we need a calm, healthy, well-nourished body. Step off the merry-go-round and find your Zen.

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Superfood Trail Mix

11/4/2014

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This superfood trail mix is the ideal snack or 'on the run' food. Even better, it's really easy to make. So what's so good about it this tasty and nutritious combo? The nuts provide plenty of protein, good fats and antioxidants to give you the energy hit needed to get you through the day. Did you know goji berries are considered one of the most nutritionally dense foods on earth? They are 15 times higher in iron than spinach, richer in Vitamin C than oranges and a good source of zinc, calcium, selenium and many other phytonutrients. The humble goji berry really is a nutritional powerhouse. Dried blueberries add further antioxidant boost while the cacao nibs are the highest whole food source of magnesium, so important to nourish our adrenal glands and calm our nervous system.

I love to nibble on a big handful of this mix between lunch and dinner, it keeps my energy and concentration levels high. The sweeteness of the goji berries and blueberries will satisfy any sugar craving you may have. Take some to work to snack on in your favourite http://www.mygreenlunchbox.com.au/ container.

INGREDIENTS

1/2 cup cacao nibs
1 cup almonds
1/2 cup dried coconut
1 cup cashews
1/2 cup Goji Berries
1/2 cup sunflower seeds
1/2 cup dried blueberries

Mix well, store in airtight container and enjoy!

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Lindy's Superfood Muesli Slice

Zucchini and Carrot Fritters

Raw Protein Bliss Balls

Sleep Remedies - Finding Your Zen

Superfood Trail Mix

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