Arame Slaw with Tahini Dressing

I'm having a fun day. Despite teething, little Arie has been in a surprisingly delightful, chilled out mood that has freed me up to do some of the things I love; including having a gorgeous swim down at my local beach (Thirroul) this morning before Grant was off to work. The water was super clear and glittery in the sunshine. I used to take little moments like this for granted before I bore a bub. They are worth more than diamonds now!


To add to all this brilliance, I've also had the time to make some nourishing organic wholefood goodies. Here is a spectacularly colourful, bursting-with-goodness salad that I made up earlier, and that I've been chowing on throughout the day. It's an easy way to down a heap of raw veggies. So00000 good for you!


It contains Arame seaweed: one of the less 'fishy tasting' varieties that your body will love. Did you know that sea vegetables like Arame offer some of the broadest ranges of minerals of any food; and interestingly contain many of the minerals found in human blood? They are excellent sources of Iodine, vitamin C, Manganese, vitamin B2 and bioavavailable Iron. Who needs a multivitamin?

You can find Arame and other sea vegetables in most health food stores.

I love to eat seasonally, and so with this recipe I've used whatever veg I had available in my local organic veggie box. So feel free to replace the veg with anything else seasonal. Experimenting with different combo's makes it fun and unique. I've used my grating attachment on my food processor for this, but you can also use a regular grater, and finely chop the less-grateable veg (like shallots). It'll just require a bit more elbow grease :)

Salad Ingredients:

2 TBSP dried Arame seaweed, re hydrated in water for 5 minutes
2 large carrots
4 shallots (scallions/green onions)
1 large beetroot
4 kale leaves, stems removed
1 small bunch radishes
a few tablespoons of seeds (I used hemp seeds, but you could use sesame, sunflower or pumpkin seeds)


Tahini Dressing Ingredients:

3 TBSP Apple cider vinegar
2 TBSP cold pressed, extra virgin olive oil
1 big TBSP tahini
2 tsp honey
1 tsp Dijon mustard 
sea salt & cracked pepper to taste

Method:

1. Wash and grate all the salad ingredients in a food processor with the grating attachment (or use a box grater and finely slice the shallots). 

2. Drain the arame and add to a large bowl with the grated veggies; mixing through with your hands.

3. For the dressing, combine all ingredients in a small bowl and whisk together with a fork. 

4. Pour dressing over the salad and sprinkle with seeds.

Enjoy!

Baby making foods

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Howdy my beautiful blogosphere friends,

I recently had a request from a lovely reader on the subject of baby making: to write about fertility boosting foods and general health thoughts surrounding this topic. I'm so glad I was asked this question because it's something I enjoyed conducting loads of personal research on when planning the conception of little Arie; who thankfully is as healthy as I could ever ask. I believe that taking the time to really nurture myself before and during pregnancy has paid off; with a brilliant birth experience and a happy, healthy little man. 

So, if you are interested, here are three of the major things that I incorporated into my lifestyle prior to falling pregnant. I will just add that for Grant & I it took 6 months of trying before a success. Everyone is different, and it can be a very disheartening road for many women, but I believe that prayer and connecting to a higher power is the best way to navigate the journey :)

I will also add that I AM NOT A DOCTOR, nor a qualified health professional. I am simply someone who is passionate about researching health and nutrition and incorporating my findings into my own life. Below are the resources, ideas and foods that I personally implemented.

Natalie Kringoudis

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Thank God for Natalie Kringoudis! I think for a start, this woman's website offers the best holistic approach to baby making you can find. It's easy to grasp, comprehensive, and Nat herself is just gorgeous; inside and out. She is incredibly passionate about what she does (author, speaker, Doctor of Chinese medicine and owner of 'The Pagoda Tree'; a natural fertility and acupuncture clinic in Melbourne) , which is the first sign you're onto someone good.

Natalie's website offers a wealth of information on fertility, ovulation, and general health and wellness. I personally loved her E-book Fertilise Yourself  and HIGHLY recommend it if you are desiring to bring a little munchkin into the world. Her info on food particularly challenged my previous beliefs about saturated fat; which is in fact INCREDIBLY important for fertility and overall hormone health.  

For fertility friendly food choices, I chose to incorporate all of the principles discussed in Fertilise Yourself. She has some great, practical lists of foods to avoid, and foods to stock in the pantry for boosting fertility. She also talks about the importance of sunshine and vitamin D (something we all need more of).

Maca Powder

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Maca is a Peruvian root vegetable that has been grown and consumed in the Andean mountains for thousands of years. It's a known adaptogen; meaning it has the ability to help the body adapt to stress and make it more resistant to disease, and is has specific endocrine adaptogenic qualities; making it especially great for regulating hormones and mood; due to its effect on the hypothalamus and pituitary gland; both known as the "master glands of the body.

 With stress being one of the primary obstacles to fertility, adaptogenic foods such as this are really helpful. The month previous to falling pregnant with Arie, I was taking a teaspoon of this in water every morning. I could never say that this was the reason it happened when it did, but who knows?

Maca is also super high in phytonutrients, enzymes, up to 20 essential fatty acids, amino acids, protein,  vitamins and minerals.   

It's very well known for being a sex drive booster (believe me, I can attest to this and so can my husband! TMI I know), for both men and women. I found that after having Arie I didn't have much of a sex drive due to all the prolactin (breastfeeding hormone) floating around, however once starting to incorporate a teaspoon of maca into my smoothie each morning I've noticed a marked increase; much to the excitement of Grant.

Start by adding 1/2 a tsp to a smoothie or in a g lass of water and work your way up. I usually have 1 tsp a day, but you may find you thrive on more, or less.

Maca has an interesting taste, but combines well with raw cacao and other superfood powders in a smoothie. Browse the web for recipes.

Questioning Gluten

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I've been doing a bit of research and reading about gluten for the past couple of years and one of the things that I've heard on the lips of various nutrition experts is the possible link between gluten and fertility/hormonal issues. 

Now clearly, there isn't a definite link, because I know plenty of people who eat gluten and have fallen pregnant, but when looking at the research I think it's definitely worth thinking about. I personally got rid of the gluten (especially any refined wheat), not just because of the fertility link, but because the more I research, the more I believe it's contributing to a range of modern day illnesses. I got back onto it a little during pregnancy by eating spelt sourdough, but have yet again eliminated it all together; feeling much better for it.

I have heard Cyndi O'Meara describe it from an anthropological nutrition perspective and she basically shows us that the modern day high carb low fat diet is only a very recent phenomenon that our DNA has only been adapting to for a short time, compared to thousands of years of eating higher protein, higher fat, lower carbohydrate diets (when refined grains didn't line supermarket shelves and you actually had to refine the grain by hand). In particular, the wheat grain that approximately 95%  of the world eats today was only hybridised in the 90's, and has a completely different biological structure to what the human body has been consuming for thousands of years (see up for a chat pod cast below). Our DNA simply hasn't adapted to the onslaught of copious amounts of modern gluten filled food (If you would even call it 'food'). 

The over consumption of modern grains, combined with a low fat diet (thanks to the agricultural industry derived food pyramid) are believed to be a combination that is key in not only the rise of infertility, but also of the immense uprising of auto-immune conditions, and neurological disorders including Alzheimer's. 

Fertility expert Nat Kringoudis also highlights Gluten as a food on the 'out list' in her E-Book fertilise yourself, as it interferes with nutrient absorption and places a burden on digestive health. This is critical as the body works in an instinctive way to prioritise the health of the mother before conceiving a child, so it will in a way be distracted from baby making processes in favour of healing the body of the inflammation caused by gluten consumption.

To find out more on why you might like to question your gluten eating, listen to these pod casts:

Episode 230 of Underground Wellness: Interview with Dr Perlmutter (Author of Grain Brain)

Episode 60 of Up For a Chat: Cyndi O'Meara Live at the wellness summit 

Or read Grain Brain by Dr Pelmutter

These aren't specifically aimed at fertility (Cyndi talks a bit about it) but the more you understand what these guys are saying the more you will understand how it is affecting the health of the whole body, which obviously correlates with endocrine health.

And for specific fertility-gluten linked info, check out this post on Green Med Info

Overall, apart from the above, I implemented a diet filled with mainly raw and some cooked veggies, some fruit, some high quality organic grass fed beef or lamb, some fish, fermented foods, sea vegetables like arame and dulse for iodine, oils from avocado's and nuts, cold pressed coconut oil and grass fed rendered fats like tallow for saturated fat, olive oil, superfood smoothies, veggie juices, and for 'pregnancy vitamins' I took Changing Habits green powder, colloidal minerals and probiotics.  

Hope this helps!


In the meantime, have fun making babies! ;)

Do you have a morning routine?

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I'm constantly on the search for ways to streamline my day, be more productive, and manage my time more efficiently so that I can keep all my priorities in check.

Rewind a few years ago and I was the messiest, most unorganized person. When I was at uni, I couldn't understand why I was constantly feeling overwhelmed, and like the world was caving in on me every week. But I didn't have any structure to my day, I'd just wake up, do whatever I felt like in the moment, and cruise through life. Ironically, this 'cruisy' existence brought me constant stress and anxiety; as important things on my to-do list were swept under the carpet in favour of something more fun; like cooking a gourmet meal for one and pampering myself with face masks (a guilty pleasure of mine).

Since having my son Arie, I've received a royal butt kicking. I've learnt the hard way that a lack of organization means you get pretty much nothing done. 

I had this deep feeling when I was pregnant that being a mum would bring out the best in me. In this area, it definitely has! I now thrive on organizing my time and ticking off all the things I've accomplished in the day, however small or large they may be.

The biggest thing I've learnt; an echo from a series of memorable posts I read years ago by Sarah Wilson; is the importance of having a morning routine.  

This has honestly revolutionized my productivity. When my day has started well, I feel I have the motivation to do all the things I need to do. It's also a great way to do all those things that are really important to you first thing in the morning; so you feel to some degree accomplished, even if the rest of your day turns to chaos (a regular occurrence for mummies).

So here I thought I would share with you my morning routine at the moment:

I normally wake up some time between 5.30 and 6. Arie usually wakes at 7 so this gives me about an hour. The first thing I do is grab a big glass of water with apple cider vinegar and down it.

Then I roll out my yoga mat and do some stretching (I see an awesome trainer once a month who gives me stretch and strength exercises to correct posture etc). When I keep the stretching up I have no pain in my body and I move soooo much better.

After this I'll have another big glass of water.

Then I'll get into some strengthening exercises with my Swiss ball for about 40 minutes or so. Or I'll go for a barefoot run on Thirroul beach, or do a body weight workout at the park. Moving my body every single day is incredibly important to me. It wards of blue moods, clears my head and helps me to focus for the day. Not to mention the health and body benefits. It also helps me have the strength to carry a growing baby around without damaging my posture. I listened to some great pod casts by Chris Kresser titled 'How to be insanely productive' and he stated that Richard Branson's number one productivity boosting secret is simple: work out every day. If it's good enough for him, it's good enough for me.

After moving my body and getting the blood pumping I'll jump in the ocean for a swim. Even when it's cold, I never regret a swim. The salt is awesome for my skin, and I feel super energized, rejuvenated and ready for the day.

By this time it's about 7am and I'll come say good morning to Arie, and give him a breastfeed and lots of cuddles. I'll then drink some more water and help Grant put together a breakfast smoothie. They change every day, but usually have a combo of soaked chia seeds, cashews, coconut oil, greens, berries, amonst other fruits or superfood powders.

Grant is usually off to the gym or to work by this time, and Arie usually gets tired again by about 8.30. 

When Arie is down to sleep I'll spend half an hour or so taking care of my spiritual life: reading my bible, journalling, practising thankfulness, praying, and sometimes meditating on what I've read (I'll set a timer for 15 minutes). Then I check my diary, organize my day and get to work doing housework, writing, and all the other things I need to do.

And that's how I spend the morning! Of course it doesn't always go to plan, and it sounds like a lot, but because we aim to get to bed by 9.30 at the latest, it means I have much more time in the morning. When I complete this routine, it doesn't matter if the rest of the day is torn to shreds because most of the important priorities in my life have been covered.

How do you spend your mornings? Do you have a morning routine?

If for some reason you can't comment below (still working out blogger, and many people have said they can't comment), please email me your comment, or any questions to sproutingsplendour@gmail.com

I'd love to connect with you and get to know you!

I've changed my blog name!

Image from Pinterest

Howdy friends,

Its been too long AGAIN!

In the past few months I've been busy as heck, but also bursting at the seams with creative overload (if there is such a condition). Basically, all I can say is that I've had too many ideas for blog posts and too wide a vision. I have been unhappy with the name 'Life of Splendour' for quite some time now. Why? Because to be honest, I think it sounds too try-hard. When I really thought about it, I realized that it could come across as having the kind of spirit that says "Hey! Look at me! My life is AMAZING, my life is AWESOME!! So awesome in fact that I need to show it to the world, and you should come and see how full of SPLENDOUR my life is!". 

Cringe.

This was not my intention. In fact, my life is far from impressive on a multitude of levels.   

The word splendour is really what it's all about. I'm an idealist. I believe everyone deserves to shine and reach their potential. However, since starting my blog so much has happened: I've survived the storms of pregnancy (with much power spewing), I've started a career in teaching which has come to a screaming halt due to the birth of my son Arie. I've learnt the ropes of motherhood, and have navigated the difficult task of balancing all the priorities that life requires of me. My has brain been narrowed down to the sphere of motherhood. And through the lens of motherhood, I now see the world differently.

As a result, I have found "LIFE" of splendour to be too broad to commit to. After much thought and angst and creative overload, I have realized that my blog name also needs to be narrowed down.

Enter the word SPROUT

verb (used without object)
1. to begin to grow; shoot forth, as a plant from a seed
2. (of a seed or plant) to put forth buds or shoots
3. to develop or grow quickly

verb (used with object)
4. to cause to sprout

To me this word holds beautiful imagery and symbolism. In my own life, sprout makes me think of health and wellness, but also of something small; of babies and children that require nurturing and care to reach their potential. SPROUT-ING is a verb. It implies DOING something. Growing something, doing something new and fresh.

That's what I've been doing the past 7 months, sprouting my little man Arie, but also sprouting and nurturing myself (in mind, body & spirit) in order to fulfill all that motherhood requires of me.

Sprouting splendour is therefore a blog all about motherhood; for mums and mums to be who want to sprout splendour and health in their children, in their marriages, relationships, and in their community. 

If you are a wild hearted woman seeking to find a place in (or a perspective of) motherhood that is fun, refreshing, beautiful, purposeful, adventurous and exciting then this is the blog for you. This won't be a place where motherhood is seen as daggy, a "throwing away of your life", or a life sentence of living in your tracky dacks, and miserably doing housework.

We're in the 21st century for crying out loud!

Welcome to my new blog: Sprouting Splendour. I hope you can join me on this crazy adventure of motherhood, and maybe together we can make it look cool again!

Peace,

Jess

The lost art of good hospitality

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Hospitality is so important to me. It has the ability to raise someones spirits, change an atmosphere, create a sense of family, strengthen relationships and place value on someone who mightn't feel very valuable. Unfortunately though, I'm finding that in our fast paced world the art of hospitality is being swept away. 

I don’t know about you but if I’m gonna cook for someone, I want them to be wowed.  I guess you could describe me as a black and white, or all-or-nothing kinda gal; so when it comes to making dinner for someone I don’t see the point in creating something anything less than what I consider to be spectacular. If I was ever planning to do a half job then I might as well go all the way; dirty kebabs all round! (Am I a perfectionist?).

Even if I’m scrapped for prep time, or I don’t have the energy or money to buy twenty thousand ingredients, there’s always a way to create something that’ll wow the pants of your guests; even if it means scraping the edges of your fridge for remnants of food. With a little creativity and love, anything is possible!

Beautiful hospitality is not necessarily about having lots of fancy shmancy cooking skills, shiny utensils, exotic ingredients with names the average Aussie can’t pronounce, a cellar full of fine wine, a French accent (you could put one on) or Vera Wang dinnerware. Although it could mean that if you wanted it to.

The reason this is on my mind is that unfortunately there are so many foodie establishments I've visited because of the seemingly classy and expensive aura of the place, and i’ve left feeling completely let down by the lack of people skills and service, or by cheap and stingy food that’s presented on a sparkly plate. It’s why I cook at home so much. Because (and I hate to sound like a complainer, but) more often than not I’m disappointed when I go out. I think; ‘If this was my restaurant I’d be way more generous, friendly, and intentional’. I can always tell when the place is just trying to make money, or if their heart is really in it. There’s a spirit about good hospitality that is hard to describe in words. But if I could try to string something together, I’d say:

•  It’s about quality
• It’s about quantity.
• It’s generous
•  It’s served with a smile
•  It aims to create a warm, friendly, welcoming atmosphere
• The food is tasty and interesting
• Food is always made with love; intentionally created to bless those at the receiving end.
• It’s aesthetically pleasing (the food itself and the way it’s presented; maybe with candles, a nice tablecloth, a bunch of flowers cut from your garden; but doesn’t have to be pretentious or over the top. That just makes people feel awkward and uncomfortable. Context is important here)
• There are those little touches that make it extra special (whether a sauce, a homemade condiment, some nice crunchy bread to mop up the flavours with. Some mint leaves in the water. Whatever floats your boat)
• It’s creative
• The host or the cook genuinely cares about their guest’s experience.
• It’s about relationship.

I know this sounds a little obsessive but it’s so close to my heart. For me; there’s nothing like a food experience that can either tick me off or send me shouting praises from the rooftops.

HOWEVER: I believe anyone of any cooking experience, bank account or background can be hospitable. 

It’s just about figuring out your capacity to do it and doing the best with what’s in your hand (or your fridge).

Four Faves: things that are exciting me right now

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1. New breakky smoothie recipe!

For breakfast, nothing beats a smoothie. I can't seem to enjoy anything else quite as much. They're light, easily digested, and you can pack plenty of goodness into them for the perfect start to the day. I've moved on from my regular cacao and berry superfood smoothie and have been trying to get more greens in. This is a great way to sneak more veg into your day. 

Green power smoothie

makes 1 litre: Grant and I share this throughout the morning

Ingredients (go organic wherever possible):

2 TBSP chia seeds soaked in half a cup of water for 5 mins
1 handful cashews soaked overnight, or for a couple of hours.
1 TBSP coconut oil
1/2 a large or 1 small avocado
1 small cucumber sliced
1 celery stalk sliced
a few big handfuls of mixed organic greens, chopped ( I usually use baby spinach, cos lettuce, kale or silver beet)
1 apple or pear
1 dessert spoon of raw honey
pinch of good salt (Celtic or Himalayan)
2 handfuls mixed berries
1 tray full of ice

optional extras:

-1/4 tsp cinnamon
-3cm slice of fresh ginger root
-2 cm slice of fresh turmeric
-2 TBSP hemp seeds
-2 TBSP linseeds
-1/4 cup fresh mint leaves

Method:

place all ingredients (and any optionals) besides berries and ice. Blitz until really smooth. Add your ice and frozen berries and blitz again until smooth.

2. DIY products for the home.

Image from Pinterest

I love to DIY. I'm not the craftiest person, but am slowly learning a thing or two about how to make some practical household items out of cheap, non toxic ingredients. Here are two recipes that I use regularly.

DIY deodorant:

Deodorants are some of the worst chemical cocktails on the market. I wont use them anymore. But if you're in need of a bit of B.O prevention, this fail proof, non toxic version works a treat.

Simply mix together coconut oil and bicarb soda to form a paste. Add a couple of drops of eucalyptus, lavender, lemon or orange essential oil. Store in a little jar. Use your fingers to apply after you have a shower. 

DIY all purpose cleaner.

Next time you are going to throw out your orange rind, think again! Place the rinds in a jar and cover with white vinegar. Seal and leave in a dark cupboard for 2 weeks. Strain the liquid and you have yourself a brilliant, all natural all purpose cleaning spray! It's great for removing grease off your kitchen bench and other splatters of mess due to natural solvents found in the orange peel. This also works well as window and mirror cleaner.

3. Dr Josh Axe

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I love finding new nutrition and healthy living experts! I came across this rad foodie man last week through The Wellness Warrior's Foodie Friday post. The berry cobbler recipe featured at the end of the post is absolutely delectable and I've been making it weekly! Do give it a try for a super healthy, scrummy & gluten free dessert (or breakfast!).

Dr Josh Axe has a simple philosophy: eat real food; which he backs up with all the latest scientific evidence in nutrition research. I'm a huge fan. 

I especially love his podcasts which you can find on his website, or on itunes or podbay for android. You can find it listed as "Maximise your health with Dr Josh Axe". I've been listening to his stuff the last couple of weeks and each episode is full of super insightful wellness tips & recipes that will inspire you to make healthier choices. 

Follow him on facebook and twitter to keep up with all his healthy info.

4. DIY fermented foods

Image from www.thekitchn.com

Back in the old days before all the dodgy man made preservatives, people would ferment stuff. Fermentation is the process of converting a carbohydrate into an acid or alcohol. This also creates beneficial bacteria; or probiotics, which are awesome for your health; colonizing your digestive system with all the awesome micro organisms needed in your gut for optimum health. Unfortunately these days, as a result of of antibiotics and a lack of fermented foods in the diet, our gut health is compromised. Adding in fermented foods like kimchi, yogurt, kefir, kombucha, miso and sauerkraut is the best way to get ourselves back into balance. 

I've been doing a little experimentation with fermentation, starting off with the classic sauerkraut. This is a lactic acid ferment made from raw cabbage. Its got a bit of a kick to it, and is certainly not a taste that we are used to in the standard western diet, but you can make it more palatable by mixing it through salads with other non fermented veggies. Typically, sauerkraut is eaten in small portions as a side to any meal. It's potent stuff so you only need a couple of spoon fulls. Consider it a much cheaper way to consume your probiotics.

Sauerkraut:

-1 green cabbage finely sliced
-1 TBSP good quality sea salt (Celtic or Himalayan are best)
-1 TBSP caraway seeds

Method: 

1. Combine cabbage and salt in a large bowl. Massage the cabbage with your hands until plenty of water has come out (should take about 15-20 minutes).

2. Stir in the caraway seeds. 

3. Stuff cabbage into a clean glass jar (mine is about a 1L capacity, or you can do it in several smaller jars); stuffing it very tightly so that the water comes up and covers the cabbage. Make sure there is an inch or two space at the top so carbon dioxide can be released. lightly screw the lid on (so air can escape)

4. Let the sauerkraut sit on the bench for 2-4 days. Taste after two days and if you want it stronger, keep going. Once it has reached its time (I do mine for 3 days), store in the fridge for several months.

note: This has never happened to me, but apparently sauerkraut can go bad. From what I have researched you will definitely know if this is the case as you wont even be able to eat it. To avoid this, its important to ensure the jar is clean (I wash mine in really hot water).

6 ways to sneak more veg into your diet

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I really believe if people could up their intake of veggies, the world would be a much healthier place. Eating an array of colourful vegetables fills our bodies with the nutrients needed to fight and prevent disease. They are high in fibre which is awesome for detoxification, and are bursting with carotenoid antioxidants which; according to a study published in The Journal of Public Health make our skin glow in a way that is perceived as more beautiful when compared to a sun tan (for all my whitey friends). 

The benefits of veggies are endless.Everyone knows it, but most people in this day and age don't get enough of them. Maybe because they think vegetables are gross or boring, but it couldn't be further from the truth! All it takes is a little determination and creativity to transform your health with veg.

I've personally experienced tremendous benefits from filling my diet with loads of vegetables. I'm completely addicted! Some may say a little obsessed. But I feel on top of the world when I'm cramming them in, and feel less than favourable when I miss out on them. 

I remember hearing nutritionist and superfood expert David Wolfe wisely declare that the answer to vibrant health isn't about cutting out foods that are bad for you. Rather, it's all about adding in the good stuff. That way you crowd out the unhealthy ingredients you would normally consume.

It's not rocket science. If you're loading up on veggies with every meal, and taking every opportunity to get them in, there will be less room for yucky, additive ridden foods that are harmful to your health. 

Here's 6 simple ways that I crowd out bad foods with an abundance of veggies.

1.Eat veggies for breakky

Image from My New Roots

Breakfast is most likely the meal people don't include veggies in because we are so accustomed to having sweet stuff like breakfast cereals and muesli. But you don't always have to have porridge, fruit and yogurt or other sweet breakfasts to satisfy you in the morning. Mix it up by having some savoury starts to the day; by doing this you have plenty of room for cramming in the veggies.

Here's some ideas:  

Have avocado, spinach & tomato on toast

Eat eggs with a side of roasted tomatoes, fresh herbs, mushrooms and wilted spinach or kale. 

I love making this Veggie & Egg Tower of Power

Have any leftover roast veg? Bubble and squeak them in a frying pan with some butter. Have on toast, on its own, or with some poached eggs. 

 2. Keep a 'chop salad' in the fridge.

Image from My New Roots

I try to eat salad with every lunch and dinner. This way I know I'm getting a good dose of raw goodness into my day. But preparing salads can be time consuming and quite frankly annoying. One way to combat this barrier is to make a giant chop salad every couple of days and keep it in a big bowl in the fridge; free from any dressing that could make it soggy. This way you always have some salad to add to your meals, to take with your lunch to work, or to have as a nutrient rich snack.

A chop salad is simply a giant salad packed with shredded and grated seasonal veggies and herbs. I often do this in my food processor with the grating and fine slicing attachments to make it extra speedy. 

At the moment my typical chop salad will include:

- red & green cabbage

-parsley

-coriander

-mint

-grated carrot

-grated zucchini

-kale

-spinach

-radishes

My aim is to get a wide variety, with different colours for different nutrients. For a quick meal you can add some beans, lentils, nuts, seeds, brown rice or shredded meat.

3. Utilise the humble grater

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Cooking spag bol? Grate in a heap of carrot. You can't even taste it.

 Making burgers or rissoles? Grate in some zucchini. 

Whipping up an omelette? Grated sweet potato goes awesome with eggs!

A simple way to sneak extra veg in. Grate it in. Great idea! (I'm so punny)

4. Dip em and dress em

Image from jamieoliver.com

Dips and delicious homemade dressings are a sneaky way to make boring raw veggies taste awesome. You can even make dips out of veggies, then dip raw veggie sticks into it for a double hit of vegetably goodness! Two of my favourite dip recipes at the moment include:

My spicy beetroot dip

Simple mint pea dip from My New Roots

As for dressings, I love:

Tahini cream dressing with orange from My New Roots (goes awesome on the chop salad)

Yogurt Tahini dressing from Gwyneth Paltrow's cookbook It's All Good

5. Juice baby, juice!

Image from Pinterest

Raw vegetable juices are one of the best ways to get an instant energy hit, and pack in a hefty amount of veg into your day minus the fibre. It's a smart and quick way to down a big bowl full of vegetables without having to do any chewing.

My favourite combinations at the moment include:

Beetroot, carrot, celery, ginger, & lemon

or

swiss chard, celery, cucumber, kale, ginger, lemon and green apple.

6. Jump on the green smoothie bandwagon

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Everyone needs to eat more veggies, but green veggies in particular are super important due to the presence of chlorophyll; which oxygenates and alkalises the blood, increases circulation, boosts energy and aids in detoxification. Greens are also a great source of plant based iron, as well as folate, vitamin K and specific phytonutrients like corotenoids and flavonoids that offer protection against various chronic diseases including cancer.

Green smoothies may look a bit scary, but with a little smart flavour combining you can make something really yummy whilst also packing in those nutrients and fibre. You can even make a meal out of it; great if your in a hurry. I pretty much have one green smoothie, and one raw veggie juice every day. I fill up my giant stainless steel water bottle with green smoothie before I go to church on Sunday nights (It's on during my normal dinner hours) and sip it throughout the evening.

Here's my standard recipe (makes heaps! about a litre)

- 1 stalk celery chopped

-1 small cucumber chopped

-a handful kale, stalks removed

-a big handful spinach

-a big handful chopped cos lettuce leaves

- 2 TBSP chia seeds soaked in 1/2 cup water for a few mins

-2 TBSP flaxseeds

-small knob of ginger

-juice of half a lemon

-1 pear chopped

-1 green apple chopped

-half a large avocado

-filtered water & ice

pack all ingredients into the blender and fill to the half way mark with filtered water. Blend until liquefied (it takes about a minute and a half in my blender but much faster in a Vitamix). Add in half a tray of ice and blend for 10 seconds. Enjoy!