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Casey's blog

Rose Petal, Pistachio & Cardamon Chocolate

3/2/2019

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When I recently attended this year's Wise Women's Gathering I was gifted a bunch of lusciously scented organic rose petals. It wasn't until my family and I had arrived home from our 10-day road trip (of which three of those days were spent camping solo with the kids while Andreas attended the Wise Men's Gathering - it's hard but doable!) that I decided what I would do with these beautiful petals.

In preparation for my upcoming Valentines Day AcroYoga workshop this Saturday I plan to bring a batch of this chocolate to share.

The combination of partner yoga, flying therapeutics and Zenthai massage I have planned for the workshop could only be topped off by some truly delicious chocolate.

And here it is!

And in case any of you were wondering, yes it is vegan. And raw. And a little bit Persian, given the cardamon and pistachios. And high in magnesium and no doubt lots of other healthy nutrients. But most importantly, it's delicious and feeds the soul.

Read on for the recipe...

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Avocado Honey & Lavender Face Mask

18/7/2017

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I've been doing some pretty heavy duty, socio-political, ideology challenging, emotionally fuelled writing lately, and there's plenty more of that to come. So I thought this blog could do with an injection of good old fashioned, light-hearted silliness.

Don't worry, this post won't be all tangelos and cartwheels. Neither will it be totally devoid of anti-capitalist cynicism. You can rest easy!
​

What do you do when your shithouse hot water system turns off half way through washing your hair, the bag of expensive organic avocados you swear you just bought suddenly goes from rock hard to frustratingly over-ripe in 5 minutes, and you have a very active toddler to care for, feed and entertain? Why, you make an avocado face mask and pretend for a fleeting moment that you actually have some time to yourself again!

(Bonus points for creating a false image of financial freedom and ample recreational time invariably linked to some MLM scheme you've gotten yourself buried under, by posting photos of you making and wearing said natural face mask containing and mentioning as many of the products you're trying to sell as possible, all over social media.)


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labneh: hung yoghurt cheese

3/5/2017

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Fresh labneh marinading in olive oil, herbs and spices
Autumn is traditionally a time to make fermented foods, jams and preserves for winter. Around this time of year we begin to enjoy warming, comforting autumn meals like soups, stews, and any slow cooked foods with seasonal root vegetables. 

Labneh is a wonderful addition to any autumn meal, or just as a moreish snack with crackers and veggie sticks to keep you powering through a chilly afternoon. It's irresistably deliciously creamy, salty and tangy. It also makes a beautiful gift for friends and family, and as you make it you can infuse it with your loving energy!

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Liver pâté recipe

27/3/2017

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​When someone comes to me with low iron, one of the first foods I think of is liver. 

Yes, I know. Gross. But hear me out...
 
Liver is a true superfood – and you know how much I loathe using that word, so inundated is the health food marketing world with claims of it. So when I use it you know I really mean it.
 
And you know I really, REALLY mean it because for the decade that I was vegetarian, the very thought of eating cooked, blended organ meat would have made me hurl. Even once I started eating meat again a few years ago, the idea of liver still grossed me out.
 
That is, until I finally worked up the courage to buy some liver and cook the dreaded thing. I was heavily pregnant and iron deficient, despite having started to eat muscle meat – mostly fish - for a year or so already.
 
I remember frying the small amount of liver I had purchased, and making a batch of liver pâté. I carefully placed it into a jar. I was nervous and grossed out, but curious. Finally, I tentatively tasted it. The next thing I remember I was crouched over the kitchen sink with an empty jar in one hand, and a cleanly licked spoon in the other. I had devoured the whole jar of pâté in one sitting – or should I say, in one standing.


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Heatwave food - Tom Yum Soup Recipe

10/2/2017

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There’s one at every farmer’s market.
 
The quirky older man who lives in the bush and grows incredible finger limes.

The cute Thai / Filipino / Cambodian lady selling homegrown galangal, kaffir lime leaves, lemongrass, and home made chilli sambals that can blow your brains out.

The Caribbean dude who sells all the cool spices that no one else has heard the name of, let alone tried.
 
You should visit that person’s stall.  And buy galangal, kaffir lime leaves, lemongrass, and fresh chillies. As soon as humanly possible.
 
Why? You ask. Oh sweet reader, because then you can make Tom Yum soup, which is possibly the most delicious symphony of sweet, sour, salty, spicy, and something-I-can’t-describe-in-words, imaginable.

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Coconut Kefir - "superfood" you can make at home

8/12/2016

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Kefir is the new (and very ancient) kid on the trendy healthy food block.

Fermented foods have been an important part of the diet in many parts of the world for more than 5000 years. Fermented milks, like sourdough bread, pickled vegetables and properly brewed beer, are just one of those traditional foods now missing from the standard western diet, much to our detriment.

Most of the food we eat nowadays has been mass-produced in the most rapid and cost-effective way possible, meaning we miss out on a lot of good bacteria present in natural whole foods. Hello allergies, chronic fatigue and depleted immune systems!

You could benefit from re-introducing some of these wonderful foods back into your diet, so read on to find out more about the new kid on the block, KEFIR.

What is kefir?

Kefir is a cultured milk product, very similar in taste to yoghurt. However, you can also make many yummy vegan forms of kefir, as it can be successfully made from the milk of nuts, seeds or coconut, or cereal grains. Vegans can also make a non-dairy kefir using sugar water mixed with citrus and dried fruit.

Kefir can be used as a direct substitute for yoghurt in a variety of food products and dishes. It is easier to make than yoghurt.

What’s the difference between kefir and yoghurt?

Both traditional yoghurt and kefir are fermented (cultured) dairy products that offer a good source of calcium, B vitamins, potassium and protein. As a result of the fermentation process, both have a tart, slightly acidic flavour, and both contain enzymes that break down lactose, the principal sugar in milk. Therefore kefir and yoghurt are usually well-tolerated by lactose-intolerant people, of which about three quarters of the world’s population is!

Yoghurt is made by culturing fresh milk (previously boiled and cooled) with a bacteria starter. The starter, usually containing two or three beneficial bacteria, comes from a previously made batch of yoghurt.

Yoghurt must ferment in an environment warmer than normal room temperature, for a fairly specific amount of time (about 8 to 16 hours), in order to develop properly. The culture bacteria in yogurt have only a limited lifespan and must be renewed regularly with new culture.

In contrast, kefir is made by culturing fresh milk with live kefir grains. These grains are actually colonies of more than 30 bacteria and yeasts that are bound together in a stable, symbiotic relationship.

Kefir ferments at room temperature, and has a wider range of acceptable fermentation periods (from about 12 hours to two days). Kefir grains stay alive and robust indefinitely. They also grow in size and number during the fermentation process. After the milk is fermented, the grains are filtered out and added to new milk for another batch of kefir.

What’s so good about kefir?

Yoghurt introduces beneficial bacteria into the intestines. Unfortunately, this effect is transitory and requires eating yoghurt daily to maintain the benefit! In contrast, the beneficial microorganisms in kefir actually take up residence in the intestines, where they can continue to aid in digestion and repel harmful bacteria.

Kefir confers a wide range of health benefits, from shortening “intestinal transit time” (i.e. relieving constipation) to suppressing the growth of Salmonella, healing ulcers, and strengthening the immune system. It is also said to be more digestible than yoghurt because the curds are smaller, and more of the lactose is broken down by the broader bacterial complex present in kefir.

Why should I care about kefir?

Kefir is one example of lacto-fermentation. It is useful to understand this simple but powerful process through which milk, vegetables and other foods can change flavour and texture, become more digestible, and gain a longer shelf life.

As mentioned earlier, kefir is more digestible than other dairy products, including yoghurt. Moreover, home-made kefir is both better and cheaper than either commercial yoghurt or kefir, and so can be an economical alternative in a budget-conscious kitchen.

Kefir is extremely versatile. It can be made into a huge variety of products including cheese, butter, buttermilk, and crème fraiche. It can also be used in baked goods, and is especially good as a sourdough starter. The whey by-product from kefir fermentation can be used as a starter for other lacto-fermentations, such as sauerkraut, eliminating the need to add all or almost all of the salt usually required.

Kefir (and yoghurt) have several very useful properties, often applied in Indian cuisines, for example. First, kefir can be used to marinate meats, such as chicken. Just as with yoghurt, the mildly acidic nature of kefir helps break down and tenderise the meat tissue. It also contributes tart undertones to curries and other dishes, as well as acts as a thickener. Moreover, the casein protein in kefir (and yogurt) acts as a cooling counterbalance to hot peppers and other spicy ingredients.

Coconut Kefir RECIPE

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Enough talk... time for action!
Makes 1 L

2 cups of drinking coconut meat (About 3 or 4 young, green coconuts)
1 packet Kefir probiotic culture (available from health food stores)
2 cups coconut cream
A pinch of celtic sea salt

1. Scrape out the meat of your drinking coconuts, and place in a  blender or food processor.

2. Blend continuously for as long as it takes to get a smooth paste using a little of the coconut cream to get it going.

3. Scrape this into a 1 litre measuring jug. 1 packet of kefir makes 1 litre of finished product so fill the remaining volume up with coconut cream. If it's not 1 litre add coconut water or more coconut cream.

4. Next add the packet of kefir and mix it in very well with a plastic or wooden spoon and place the mixture in two 1 litre glass jars as the mixture will to expand  by about 1/3. Keep the jars tightly sealed with lids.

5. Keep the jars out of the fridge (perhaps in the pantry) to ferment, for about 8 hours. You can do this in the morning to have a nice afternoon snack or in the evening to have it ready for the morning. Keep your kefir at room temperature - around 20-25 degrees Celsius is optimum. The hotter the weather the quicker the beneficial cultures multiply so keep an eye on it if it's a hot day.

6. Once it's fermented (it should smell slightly acidic and bubble up) put it in the fridge to stop the fermenting process... or you'll be sorry!

If you want to make more you can use 1 cup of the same mixture and repeat the process 5 times in total from the original batch.The initial effort is worth it for the wonderful feeling this food leaves in your tummy and the digestive and immune-boosting benefits of this long-lost superfood! 

Kefir Ideas

If you like to play with food, add a little honey and cinnamon or vanilla beans before eating. Serve with sliced fresh figs and a drizzle of honey or agave (see photo above!) Make a passionfruit honey kefir for porridge or fruit salad. Add coriander, mint, lemon juice and honey for a tangy accompaniment for your dhal or make a tzatziki for chick pea rissoles. What else can you think of? The possibilites are endless!
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INTERGALACTIC CHOCOLATE TRUFFLES

24/4/2016

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You know those times when you create something so unexpectedly delicious, so unapologetically radical, so exceptionally epic, that it makes you want to jump up in glee and dance like a Beastie Boy in a Japanese train station?

Well, this was one of those times.

​The full moon in Aries raging at the moment might have me a little more excited than I otherwise would be. But trust me, these are worth the effort of washing (licking) chocolate truffle mix off of everything.

After seeing a few similar recipes pop up on my Instagram feed, I decided I had to try them. It took a few exposures to convince me because these babies contain one of the ingredients I have been scared - terrified, actually - to use in my food adventures. Powdered medicinal mushrooms.

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Immune-boosting Shiitake & Veg Stir Fry

11/3/2016

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Corresponding to my piece on 11 tips for a healthy autumn, here's one of my favourite autumn recipes, using the principles of traditional Chinese medicine, and based on a recipe from my Chinese-malay mum! It's quick, easy, and most importantly, delicious. And it's vegan so everyone can enjoy this one!

Shiitake mushrooms (Lentinula edodes) were a favourite ingredient in my mum's Chinese cooking while I was growing up, and I still love them today. They're packed with flavour, have a great chewy texture and make an incredible meat alternative.

Their powerful immune-modulating and anti-tumour actions make them ideal as an adjunct therapy in cancer, for fibromyalgia and chronic fatigue syndrome. Other medicinal mushrooms include maitake, reishi, and chaga. I often wonder how different our collective state of health would be if we routinely offered our kids traditional foods like these? I also chucked a little Korean ginseng (Panax ginseng) in for extra mum-staying power!
​

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Unknown Superfoods Smoothie

13/8/2014

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Try this delicious tangy and creamy smoothie, starring some amazing, cheaper, and lesser known superfoods!
A yummy anti-inflammatory smoothie with lesser known superfoods Cat's Claw and Schisandra berry. I like to eat it with a spoon, pudding style!

Cat's Claw (Uncaria tomentosa) is immune-enhancing and antioxidant, great if you're recovering from the flu that is going around, or for chronic fatigue.

Schisandra berry (Schisandra chinensis) is a super berry traditionally used in TCM, a fantastic antioxidant and adaptogen, and massive support for the liver to enhance phase I and II detoxification.



INGREDIENTS

1 cup organic blueberries
2 leaves kale
1 tablespoon ABC (almond, brazil nut, cashew) nut butter 2 2 teaspoons raw cacao powder
2 tablespoons organic coconut cream
1 teaspoon powdered Cat's claw
1 teaspoon powdered Schisandra berry
juice of 1 lime
stevia to taste
water to blend

PREPARATION

Blend all ingredients together in a high powered blender under smooth and creamy. Enjoy immediately!

Makes 2 small glasses or 1 large serve.

There are a great many so-called superfoods unknown to many people - they're called medicinal HERBS and they are cheaper and in many cases better than the stuff you buy for $150/kg from the health food shop!! You can buy powdered cat's claw and schisandra berry for $35 - 38/kg from Australherbs, around the same price per kilogram as macadamias.
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Schisandra berries
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Is breakfast the most important meal of the day?

6/8/2014

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Ever heard of the chant "breakfast is the most important meal of the day?" This may be true for you... but it also may not be true for you. Everyone is different!

According to Traditional Chinese Medicine and other ancient health sciences, the morning is the time for elimination, which occurs after your body has spent the night detoxifying. In the chi cycles of TCM, the hours between 5 and 7am are also the best time to exercise. This could partly explain why some people like to exercise first thing in the morning, on an empty stomach.

Since morning is the time yoga asana is traditionally practised, many yogis keep the stomach empty or mostly empty until their practice is completed. Therefore, according to some yogi clients, they prefer any food eaten during the early part of the day (up until 9-10am) to be light so as not to hinder the natural cleansing process the body has been working at overnight, a process that continues well into the morning.

Of course, this advice flies in the face of modern recommendations that “breakfast should be the biggest meal of the day” – as a student dietitian this became a mantra of sorts to recite to our patients!

But what I've found in clinical practice is that whilst some people can't stomach much food first thing in the morning, finding that it 
weighs them down and shunts energy towards digestion, sending them straight back to sleep... others need a BIG breakfast to get going!

Besides pure fresh water upon waking, lemon juice in hot water can be an invigorating way to start the day and stimulate digestion regardless of whether you;re a big breakfast person or not. For those who prefer a lighter brekkie, fruit and vegetable juices, fruit salads, and smoothies are some options to have in the morning, with perhaps a heartier morning tea or lunch. Just remember to get some decent nutrition into you later in the day if you're not big on breakfast. 


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Depending on what your body is accustomed to and - according to TCM and Ayurveda - "the strength of vital force" in your system, some people feel comfortable eating lightly until around noon, whilst others require prefer a heartier breakfast. Both are ok as long as you're listening to your body!

Many people have adhered to the "eat breakfast like a king" mantra for years, despite personally feeling like they are "not a breakfast person" or "don't really like breakfast." If you are one of these folks, maybe there is some wisdom in those messages from your body!

For these reasons, I've provided some breakfast options that suit everyone, whether you're a breakfast lover or more a brunch person. The breakfast options that follow are categorised as Simple or Hearty.

As you familiarise yourself with your natural body clock, you may well find that eating lighter - or eating heavier - in the morning confers incredible energy and enhanced mental focus! See what is true for you.


SIMPLE breakfast options

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For diehard yogis, lovers of simple foods, and those used to eating lighter in the morning, green smoothies, raw soups and fruit are fantastic breakfast options. The following recipes serve 1 to 2 people. 

* Basic Green Smoothie: Blend ½ a whole lemon, (skin on and seeds removed), 2 cups of leafy greens, 2 frozen bananas, and 2-3 cups water in a high-powered blender until smooth. Pour into a portable bottle and drink throughout the morning as hunger naturally arises. The lemon cuts through the strong green taste of the greens and adds a zingy zest. Experiment with different seasonal greens – spinach, choy sum and other asian greens, kale, parsley, cos lettuce. Enjoy the spring in your step and let the zing of this smoothie replace your morning wake up coffee!

* Blue Beauty: Blend 1 banana, 1 tablespoon chia seeds, a handful of frozen blueberries, 1 teaspoon spirulina, 5 leaves of kale (stems removed) and 2 cups water in a high-powered blender until smooth. Chia and spirulina provide protein, soluble fibre and omega-3 and omega-6 fatty acids for smooth, luscious skin and seamless digestion.

* Green Tara Smoothie: Blend 2 frozen bananas, 1 mango, 5 leaves kale (stems removed), 100g baby spinach, juice of 1 organic lime, seeds removed, and 2 cups water in a high-powered blender until smooth.

* Gritty Chocolatey Goodness: My winter fave of the moment! Blend 1 frozen banana, 1 cup frozen organic mixed berries, 1-2 cups kale or baby spinach, juice of 1 organic lime, 1/2 tin organic coconut cream, 1 tablespoon raw nut butter (I love almond, brazil nut, cashew or ABC butter), 1 tablespoon raw cacao nibs, 2 teaspoons raw cacao powder, 1 teaspoon organic schizandra powder, stevia to taste, and water or coconut water to blend  in a high-powered blender until smooth.

* More Green Smoothie Ideas: Try any of the following blends until you find your next can’t-live-without concoction!

·         Frozen Banana, Blueberries, Spinach leaves, ¼ a Lemon, Water

·         Strawberries, Banana, Basil leaves, Cos Lettuce, Water

·         Granny Smith Apple, Cucumber, Celery stick, Kale Leaves, Lemon, Water

·         Mango, Banana, Spinach leaves, Mint Leaves, Chai Spice, Raw Honey, Water

·         Banana, Celery Stick, Cos Lettuce, Blueberries, Lemon, Water

·         Dragonfruit, Banana, Parsley Leaves, Mint Leaves, Water

·         Papaya, Cos Lettuce, Parsley Leaves, Water    

·         Pear, Raspberries, Kale, Water

·         Peach, Apple, Spinach, Water

·         Banana, Apple, Strawberries, Mint, Parsley

·         Pineapple, Kale, Banana, Mint, Ginger, Water

·         Apple, Lemon, banana, Spinach, Parsley, Celery, Ginger, Water

·         Mango, Lime, Orange, Sunflower Sprouts, Mint, Water, Passionfruit

·         Pear, Kale, Celery, Coriander, Basil, Water

·         Kiwi, Strawberries, Banana, Spinach, Water

·         Raw Sunshine Soup: Blend 1 cup organic alfalfa sprouts, 6 organic dates, 2 cups fresh pineapple, 3 leaves fresh kale, removed from stem, and 1–2 tablespoons packed fresh mint, until very smooth. You may want to blend in a couple of ice cubes as well so that the mixture does not heat up while blending. This amount serves 2-3 and is best when served immediately, but it will last in the refrigerator for 2 days.

·         Russian Power Soup: Blend 1 cup organic sunflower sprouts, 2 cups fresh strawberries, 1 tablespoon raw honey or agave nectar, or 1/8 teaspoon powdered stevia, 1 head cos lettuce, and ¼ medium beetroot (optional for a deep red colour for the soup), until very smooth. Raw soups can be enjoyed for a Summer breakfast, as well as ten to fifteen minutes before a meal or as a snack - best on an empty stomach.

·         Tropical Cyclone Salad: Green salad for breakfast? Crazier things have happened! In a bowl, place 100g baby spinach and a handful of alfalfa sprouts, then add the following peeled & chopped fruits: ¼ pineapple, 1 mango, 1 kiwifruit, 1 banana, small bunch black grapes, 4 fresh or canned lychees, and the pulp of 2 passionfruit. Toss gently to combine and serve. You will never look at fruit salad the same way again!


HEARTY breakfast options

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For those who need something more substantial in the mornings, I hope these help you discover some new tastes!

·         Savoury Veggies on Toast: Toast 2 slices of Essene sprouted grain bread, or sourdough bread. Add a thin layer of organic miso paste, a smattering of fresh avocado, and any other vegetables you like. Protein-packed sprouts, hommus, avocado, tomato, baby spinach, cucumber, and sweet capsicum are wonderful options!

·         Very Berry Frappe: Blend 20 to 30 grams of brown rice-based protein powder, a teaspoon of flaxseed oil, chopped apple, chopped pear or a handful of berries, almond milk or water plus a few ice cubes.

·         Coconut yoghurt: Combine homemade or store-bought organic coconut yoghurt with fresh fruit and sprinkle with slivered almonds.

·         Real Bircher Muesli: Soak overnight 3 tablespoons of whole oats or raw buckwheat in filtered water. Next morning add 1 teaspoon of skin-nourishing coconut oil, an apple or pear (chopped or grated) and a handful of fresh or frozen berries. Sweeten with agave nectar or stevia if desired.

·         Buckwheat Porridge: Cook whole oats, buckwheat, or quinoa in water with a small amount of salt to taste. Top with grated apple, banana or fresh or antioxidant-packed blueberries. Sprinkle with cinnamon, slivered almonds, and add a touch of coconut cream if you like.

·         Vanilla Dream: Blend oat milk with a handful of raw cashews, half a teaspoon of vanilla extract, 1 teaspoon ground cinnamon, ½ teaspoon nutmeg, and one banana for a potassium-rich and creamy smoothie.
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