Recipes Archives | Unity Wellness

Nyree’s Nourishing Detox Green Smoothie

by Unity Wellness | Apr 28, 2019 | Blog, Recipes

When doing an elimination protocol like the 4 Phase Fat Loss Protocol, a green smoothie is a great way to boost your nutrient levels to aid the detox process & reduce hunger pangs.

I had a look at the foods I was allowed, the recommended supplements and a couple of things I was taking before the protocol that whilst not being “official”, do not go against the guidelines of the protocol and are what I’d consider “safe” as well as beneficial. Here’s what I came up with:

Apple

The 4PFLP allows for 2-3 serves of fruit a day. I tend to stick to apples (we live down the road from an organic apple orchard) & berries. For this smoothie, I went with apples for their fibre content & natural sweetness. Apple pectin helps us to maintain a healthy gut microbiome and can modulate Metabolic Syndrome by reducing insulin resistance.

Source organic apples when possible as they are on the EWG’s Dirty Dozen list of the foods with the most pesticide residues.

Lemon

Lemons, like most citrus fruits, are a source of Vitamin C which can reduce your risk of heart disease, boost immunity, support collagen production (for healthier skin, hair, nails & joints), reduce body fat accumulation & support adrenal function in times of stress.

Like apples, the pulp of lemons contain pectin, which is why I use lemon with only the rind removed rather than just lemon juice.

Baby Spinach

Another source of Vitamin C, along with an assortment of other vitamins, minerals & phytonutrients with an assortment of health benefits such as aiding digestion, strengthening bones and muscles, maintaining normal blood pressure, improving eyesight, aiding neurological function & reducing inflammation. An extract of spinach has been shown to aid weight loss by suppressing appetite, reducing ghrelin (the hunger hormone), delaying fat digestion & reducing cravings for sweets.

Raw spinach is high in phytates and oxalates which can interfere with mineral absorption & thyroid function, so I only eat a small amount raw & use the rest cooked in meals (the heat deactivates the anti-nutrients).

Spinach is another one on the Dirty Dozen list, so again, only buy organic or grow your own.

Colloidal Minerals

Changing Habits plant-derived Organic Colloidal Minerals can be used daily to provide essential minerals, trace elements and nutrients.

Derived from ancient vegetation (peat), cold-extracted and suspended in ultra-pure de-ionised water, this product contains natural trace elements. Modern food can be shown to be deficient in many of these vital trace elements, this is due to modern farming methods and long-term storage of food.

There are 7 minerals which are classed as essential, these minerals are: calcium, magnesium, potassium, phosphorus, sulfur, sodium and chlorine. There are another 9 trace minerals; iron, zinc, iodine, selenium, copper, manganese, fluoride, chromium and molybdenum required by the body in small amounts.

All the minerals in the Changing Habits Colloidals are naturally found in food.

Supreme Green Blend

The Changing Habits organic Supreme Green Blend is a fantastic way of getting real food, plant based nutrients into your body, as opposed to something that’s made in a chemical laboratory. Staying true to their philosophy of keeping it simple, their unique blend combines key green superfoods barley grass powder, chlorella, spirulina, broccoli sprout powder, green stevia powder (natural sweetener) and New Zealand kelp powder. Sourced and packed in New Zealand from all organically grown products.

These greens may aid detoxification & assist in balancing hormone levels.

Probiotics

From extensive research, Cyndi at Changing Habits found many of the probiotics available on the market were in a capsule form (some casings can contain petroleum properties), made on petrie dishes, genetically modified and with no prebiotics – the actual food that the probiotic lives on and eats. Their probiotics contain the best organic ingredients that have been fermented by a method trademarked as flora ferm, dried and made into a powder, providing you with prebiotics and probiotics that are real food. All the ingredients in Changing Habits all-natural probiotics are organic and have been chosen for their specific properties.

Moringa

Moringa is known to be the world’s most nutritious plant, with 94 phytonutrients and 46 antioxidants. Naturally refined Moringa superfood powder contains all 8 essential amino acids, which repair the body’s damage, perfect for after training or for an immunity boost.

Moringa superfood powder contains plant anti inflammatories, which help reduce any internal swelling. All disease is rooted in chronic inflammation in the body. Diabetes and obesity are now linked with chronic inflammation. Eliminate inflammation in the body and disease begins to improve.

Sunfiber

Several months ago I was listening to an interview with gut health expert, Dr Jason Hawrelak. He mentioned that one of the best forms of fibre to increase the population of good microbes in the gut is partially-hydrolysed guar gum. Unlike regular guar gum, it does not gel, instead mixing easily into any liquids without any obvious change to taste or texture. Unlike some rougher forms of fibre, it’s generally well tolerated by people with IBS. I did some research to find out where to get it & sourced it online as Sunfiber. I’ve been using it regularly (no pun intended) to support my gut health.

When combined, they make a delicious smoothie, packed with nutrients and antioxidants in a form that’s easily absorbed by the body. If you try it, I’d love to know what you think 🙂

Nourishing Detox Green Smoothie | www.unitywellness.com.au

3.3 from 104 votes

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Nyree's Nourishing Detox Green Smoothie

Keyword Smoothie

Prep Time 5 minutes

Cook Time 3 minutes

Total Time 8 minutes

Servings 1

Author Unity Wellness

Ingredients

1/2 tray of ice
1 medium organic apple quartered, skin on, seeds removed
½ lemon skin removed
Small handful of organic baby spinach leaves
1 tsp Changing Habits Colloidal Minerals
1 tsp Changing Habits Supreme Green Blend
1/2 tsp Changing Habits Probiotics
1 tsp Moringa Powder
1 scoop Sunfiber powder
1/2 c water
A small handful of mint or parsley
2 drops liquid stevia (optional)

Instructions

Place the icecubes in the Thermomix (or other high-power blender).
Add remaining ingredients, starting with the fruit & spinach, then the powders and liquids.
Blend on Sp 9 (high) for 2-3 minutes (depending if you prefer it thick or smoother).
Serve in a large tumbler (makes around 500ml).

MEDICAL DISCLAIMER

Unity Wellness provides health-related information to assist people in making their own choices. While we have exercised due care to ensure the accuracy of the information on this site, it is not intended to be used as medical advice and it is not intended to be used to diagnose, treat, cure or prevent any disease, nor should it be used for therapeutic purposes or as a substitute for your own health professional’s advice. Unity Wellness does not accept any liability for any injury, loss or damage incurred by use of or reliance on the information provided on this website.

AFFILIATE & ADVOCATE LINKS

This post/site may contain Affiliate links or links to my Independent Advocate store. By clicking these links, you pay no more for the products/services, but I will receive a commission on purchases to keep this site running & support my family (thank you!). I will never promote any products or services that I would not be happy to use myself.

This website is owned and operated by an independent InnerOrigin Advocate and is not endorsed by InnerOrigin Pty Ltd or InnerOrigin Australia Pty Ltd or any of their respective associated companies. Any opinions expressed on this website are made by, and are the responsibility of, the individual Advocate and should not be construed as a representation of the opinions of InnerOrigin Pty Ltd, InnerOrigin Australia Pty Ltd or any of their associated companies.

Kale Chips with Sesame Seasoning

by Unity Wellness | May 11, 2018 | Blog, Recipes

My 3yo daughter can detect a single molecule of chlorophyll in her food and reject a meal because of it, so you can imagine my surprise when I made some kale chips one day & she pretty much inhaled the entire batch! Kids, hey? 🙄 😆

Luckily for her (and me) it’s kale season in these parts, so we can get beautiful bunches of organically-grown kale from the local Farmers’ Market. Yes, ideally we’d grow our own, but until we get some more garden beds set up, we’ll enjoy the fruits……and vegetables……of someone else’s labour.

I tend to keep things pretty simple when making kale chips – olive oil, vinegar & salt – but tonight I remembered the tin of Pickld Sesame Seasoning that I recently bought. It tastes fantastic on steamed & roast veggies, with a nice little crunch, so I thought it would be a good thing to try on the kale chips. Boy, when I’m right, I’m right! Sooooooooooo gooooooooooood!!!

There are several varieties in the Pickld range, all hand-blended using family recipes created over 9 generations of vegetarians. They all have a base of activated lentils (hence the name ‘Pickld’) and superfoods to support your digestive health and add a boost of nutrients.

All the varieties except the chilli blend come with a little recipe book, but here’s how I created these super-tasty Sesame Kale Chips:

1 bunch of kale, preferably organic
3 spoons of Pickld Sesame Seasoning (there is a little spoon in the packet), plus extra to sprinkle at the end
1 Tbsp Apple Cider Vinegar
2 Tbsp Olive Oil or Coconut Oil
1/2 tsp Salt (or to taste)
1/2 tsp Onion Powder (optional)

Preheat oven to 125C (250F) (fan-only setting if you have one) & line a large tray with non-stick baking paper or a silicone mat.
Strip kale leaves off the central stem (cut with a knife or use your hands) & cut/tear the leaves into chip-sized pieces. They’ll shrink a bit in the oven, so don’t make them really small.
Place kale leaves on the tray & sprinkle with other ingredients. Mix well using clean hands, massaging the kale leaves until they’re fully covered & looking shiny.
Place in the oven for approx 30 mins, or until dry & crispy, ensuring to stir the leaves a few times to avoid burning. (If you have a dehydrator, you can use that instead. Follow manufacturer’s instructions.)
Remove from the oven & sprinkle with a little more of the Pickld Sesame Seasoning…..because yum!!!
Eat, then wish you’d made extra because those ones disappeared in under 2 minutes!

Kale Chips with Pickld Sesame Seasoning | www.unitywellness.com.au

3.04 from 1681 votes

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Sesame Kale Chips

Crunchy kale chips with an amazing sesame seasoning!

Course Snack

Prep Time 10 minutes

Cook Time 30 minutes

Total Time 40 minutes

Author Unity Wellness

Ingredients

1 bunch Kale preferably organic
3 spoons Pickld Sesame Seasoning
1 Tbsp Apple Cider Vinegar
2 Tbsp Olive Oil or Coconut Oil
1/2 tsp Salt or to taste
1/2 tsp Onion powder optional

Instructions

Preheat oven to 125C (250F) (fan-only setting if you have one) & line a large tray with non-stick baking paper or a silicone mat.
Strip kale leaves off the central stem (cut with a knife or use your hands) & cut/tear the leaves into chip-sized pieces. They'll shrink a bit in the oven, so don't make them really small.
Place kale leaves on the tray & sprinkle with other ingredients. Mix well with clean hands, massaging the kale leaves until they're fully covered & looking shiny.
Place in the oven for approx 30 mins, or until dry & crispy, ensuring to stir the leaves a few times to avoid burning.
(If you have a dehydrator, you can use that instead. Follow manufacturer's instructions.)
Remove from the oven & sprinkle with a little more of the Pickld Sesame Seasoning.....because yum!!!
Eat, then wish you'd made extra because those ones disappeared in under 2 minutes!

Sesame Kale Chips | www.unitywellness.com.au

MEDICAL DISCLAIMER

Unity Wellness provides health-related information to assist people in making their own choices. While we have exercised due care to ensure the accuracy of the information on this site, it is not intended to be used as medical advice and it is not intended to be used to diagnose, treat, cure or prevent any disease, nor should it be used for therapeutic purposes or as a substitute for your own health professional’s advice. Unity Wellness does not accept any liability for any injury, loss or damage incurred by use of or reliance on the information provided on this website.

AFFILIATE LINKS

This post/site may contain Affliate links or links to my Independent Advocate store. By clicking these links, you pay no more for the products/services, but I will receive a commission on purchases to keep this site running & support my family (thank you!). I will never promote any products or services that I would not be happy to use myself.

This website is owned and operated by an independent InnerOrigin Advocate and is not endorsed by InnerOrigin Pty Ltd or InnerOrigin Australia Pty Ltd or any of their respective associated companies. Any opinions expressed on this website are made by, and are the responsibility of, the individual Advocate and should not be construed as a representation of the opinions of InnerOrigin Pty Ltd, InnerOrigin Australia Pty Ltd or any of their associated companies.

Thermomix Grain-Free Crackers

by Unity Wellness | Jan 7, 2017 | Blog, Recipes

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Once upon a time……I was a Thermomix Consultant.

I’d bought my Thermomix back in August 2009 on the recommendation of a friend. I’d just sold my house so we had some spare cash to set ourselves up in the house my husband & I had built together. I remember speaking to the consultant I was buying from & she asked if I was sure I didn’t want to see it in action first. I trusted my friend & knew from what she’d shared that a Thermomix would add value to our lives. The order was placed.

I had a delivery demonstration where I had some family & friends over to see this beast in action & taste some of the recipes from the included cookbook. I’ll admit it……about half way through the demo, I kissed the Thermie (thereafter known as “Thermeseus – God of the Kitchen”). I can’t even recall now what I’d just witnessed it do, but it was love!!! My consultant asked at the end of the demo if anyone else would be interested in being a consultant. My daughter was only 4yo and I was the primary parent, so I was not in the headspace to be working outside the home. I kindly declined.

Fast forward a couple of years & my consultant rang me to say there was a Thermomix Cooking Class on just down the road from us & she invited us to attend. As I was sitting there watching my consultant trying to help another consultant, all I could think was, “Oh my gosh, I could do so much better than this (other) woman!” and I started to see myself in her place. At the end of the class, they passed around feedback forms & I ticked the box to say I was interested in becoming a consultant. A few weeks later, I had completed my training & the rest, as they say, is history.

Over time, avoiding grains became a focus of ours as an extension of eating gluten-free. I came across a grain-free cracker recipe which I converted for the TMX, but found the mixture was a little too wet & the resulting crackers were a bit too soft/crumbly. I’m a big fan of chia seeds, especially in GF cooking, so I decided to add chia seeds to the water as a binding agent & the texture was much better. The addition of sesame seeds on top made this version taste better than the original, too.

I uploaded my conversion to the Recipe Community website and it ended up being so popular & highly rated that it was a featured recipe on the official Thermomix in Australia Facebook page. WOO HOO!!!

Perfect for those following a paleo-type diet, GAPS or avoiding grains for whatever other reason. Also suitable for vegans.

Thermomix Grain-free Crackers

If you prefer a blonder biscuit, you could blanch the almonds first. Of course, these may not be suitable for school lunches with so many schools being nut-free these days, but they would make a great high protein after-school snack or the perfect accompaniment to dips or a cheese platter.

Enjoy!

2.99 from 2299 votes

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Grain-Free Crackers

Grain-Free Crackers prepared in the Thermomix.

Perfect for those following a paleo-type diet, GAPS or avoiding grains for whatever other reason. Also suitable for vegans.

Course Snack

Prep Time 1 hour 15 minutes

Cook Time 15 minutes

Total Time 1 hour 30 minutes

Servings 20 pieces

Author Nyree @ www.unitywellness.com.au

Ingredients

For the crackers:

1 tbsp Chia seeds (white or black)
140 g Whole raw almonds
15 g Whole linseeds
30 g Sunflower seeds
1/2 tsp Sea salt or Himalayan salt flakes
1/2 tsp Garlic powder
1/4 tsp Dried chilli flakes (1/2 tsp for extra bite)
60 g Water

To sprinkle on top:

2 tbsp Sesame seeds (to taste)
1 tbsp Sea salt or Himalayan salt flakes (to taste)

Instructions

Mix chia seeds & water in a small bowl & sit aside for 1 hour (room temp is fine)
Preheat oven to 175C. Line a large baking sheet with non-stick baking paper.
Place almonds, sunflower seeds, linseeds, sea salt flakes, garlic powder & chilli flakes into the TM bowl & mill for 20 secs on speed 7. It should look like crumbs at this point.
Add the soaked chia seeds (now a thick seedy gel) & mix on speed 4 until the ingredients begin to form a dough ball (approx 10-15 secs).
Using a spatula, scrape dough onto lined baking sheet & form into a ball with hands. Mixture will be sticky but firm.
Place another sheet of non-stick baking paper on top & roll out dough to approx 2-3mm thick.
Remove top sheet of paper & sprinkle extra sea salt flakes & sesame seeds over entire surface, pressing in gently with your hand to help them stick. Using a sharp knife or pizza cutter score dough into cracker shapes (mine were approx 4x5cm each).
Spread the shapes out a bit on the baking sheet so that each cracker cooks evenly
Bake in the oven for approx 15 mins or until golden brown (watch that the thinner edges don't burn). Remove from oven & transfer crackers to a cooling rack. Allow to cool completely - they will crisp up as they cool.
Enjoy!

Recipe Notes

If you prefer a blonder biscuit, you could blanch the almonds first. Of course, these may not be suitable for school lunches with so many schools being nut-free these days, but they would make a great high protein after-school snack or the perfect accompaniment to dips or a cheese platter.
Feel free to experiment with flavours - rosemary, oregano, seaweed, or sprinkle with a little grated parmesan. The options are endless!

MEDICAL DISCLAIMER

Unity Wellness provides health-related information to assist people in making their own choices. While we have exercised due care to ensure the accuracy of the information on this site, it is not intended to be used as medical advice and it is not intended to be used to diagnose, treat, cure or prevent any disease, nor should it be used for therapeutic purposes or as a substitute for your own health professional’s advice. Unity Wellness does not accept any liability for any injury, loss or damage incurred by use of or reliance on the information provided on this website.

AFFILIATE & ADVOCATE LINKS

This post/site may contain Affliate links or links to my Independent Advocate store. By clicking these links, you pay no more for the products/services, but I will receive a commission on purchases to keep this site running & support my family (thank you!). I will never promote any products or services that I would not be happy to use myself.

Thermomix Stewed Apples with Vanilla Coconut Yoghurt

by Unity Wellness | Jan 2, 2017 | Blog, Recipes

Now, I’m not usually one for cooked fruit, but late the other night I had a craving for something warm, sweet & spicy that I could not shake. Usually I’d make a hot chocolate, but that was just not going to cut it on this occasion.

(*cue gasps from fellow chocoholics*)

It needed to have a bit more texture without the bitterness of chocolate.

There wasn’t a great deal of food in the house post-Christmas, but we did have a bag of organics apples from one of the local farms that we’re lucky to have access to, as well as a tub of vanilla coconut yoghurt in the fridge. I remembered back to when I was doing the Changing Habits Fat Loss Protocol when I sometimes cooked up an apple with some cinnamon & stevia as a protocol-friendly dessert. I recalled all the things I liked about it:

Sweet without being sickly
Warming on the inside (don’t you love that feeling???)
Filling fibre from using whole fruit
Cinnamon to stabilise blood sugar
Quick & easy

Check, check, check, check & check! Exactly what I needed!

Even better, the yoghurt would add some good fat & probiotics, along with a delicious vanilla flavour. I have to say, the Nudie brand coconut yoghurt is probably the nicest of the commercial brands I’ve tasted, both for its mild, sweet flavour & smooth consistency, but unfortunately, it does contain corn starch which isn’t ideal for a lot of people. Cocobella also makes a nice one that uses tapioca instead of corn, so that’s another option. If you can’t find vanilla coconut yoghurt, you could always add some vanilla & a touch of sweetener to plain yoghurt. Making my own coconut yoghurt is still on my “to do” list, but I know people who have had great results making their own with the Kultured Wellness starter. Of course, you can use other types of yoghurt if you can’t eat coconut, but thankfully for most people, coconut allergy is relatively rare. You can even skip the yoghurt all together if you wish or if you’re doing some form of the hCG protocol, but I’m all about maximising nutrients & improving gut health at this point in my journey.

This recipe can easily be changed up according to your tastes – more spice, a bit of rapadura or coconut sugar instead of the stevia for a richer caramel-like flavour or even some berries for extra yumminess & to boost your antioxidant intake.

You’ll get 2 servings from this recipe. I haven’t tried making a double batch yet, so don’t know how well 6 apples would chop/cook at once in the Thermomix, but if you give it a go before I do, please comment below to share your experience.

Speaking of servings, when I was trying to take a photo of the finished dish, my 2.5 year old me to “hang on a minute” before coming back with an extra spoon which she placed in the bowl & said, “There! Persect!” 😀

I reckon she’s pretty perfect, too 🙂

3.03 from 6583 votes

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Thermomix Stewed Apples with Vanilla Coconut Yoghurt

A quick & easy dessert or snack that combines the sweetness of the fruit, the creamy tang of yoghurt and the delicious warmth of vanilla & spice.

Course Dessert, Snack

Prep Time 5 minutes

Cook Time 15 minutes

Total Time 20 minutes

Servings 2

Author Nyree Yali @ www.unitywellness.com.au

Ingredients

3 Medium Apples (good eating flavour)
100 g Water
1/2 tsp Cinnamon (or mixed spice)
1/2 dropper-full Vanilla-flavoured Liquid Stevia (or equivalent sweetener of choice to taste)
1 tsp Vanilla Essence (or paste/seeds)
Vanilla-flavoured Coconut Yoghurt, to serve

Instructions

Core & peel apples. Cut into quarters.
Place quarters in the Thermomix bowl & chop for a couple of seconds on speed 5. Scrape sides of bowl & repeat if there are still a few chunky pieces.
Add all other ingredients except the yoghurt to the bowl. Cook for 15 minutes, 100C, Reverse Soft. If you like your apples more 'al dente', check the consistency around 12 minutes.
Serve in small bowls with a good dollop of coconut yoghurt on top. Enjoy!

Recipe Notes

Try adding a handful of raspberries or blackberries either when cooking or fresh on top of the yoghurt for extra nutrients & yumminess!
If you don't have a Thermomix or similar appliance, chop the apples finely & simmer in a small covered saucepan until soft.
If you can't find or can't eat coconut yoghurt, other types of yoghurt or even pure cream would also work well.

MEDICAL DISCLAIMER

Unity Wellness provides health-related information to assist people in making their own choices. While we have exercised due care to ensure the accuracy of the information on this site, it is not intended to be used as medical advice and it is not intended to be used to diagnose, treat, cure or prevent any disease, nor should it be used for therapeutic purposes or as a substitute for your own health professional’s advice. Unity Wellness does not accept any liability for any injury, loss or damage incurred by use of or reliance on the information provided on this website.

AFFILIATE & ADVOCATE LINKS

This post/site may contain affiliate links. By clicking these links, you pay no more for the products/services, but I will receive a commission on purchases to keep this site running & support my family (thank you!). I will never promote any products or services that I would not be happy to use myself.

This website is owned and operated by an independent InnerOrigin Advocate and is not endorsed by InnerOrigin Pty Ltd or InnerOrigin Australia Pty Ltd or any of their respective associated companies. Any opinions expressed on this website are made by, and are the responsibility of, the individual Advocate and should not be construed as a representation of the opinions of InnerOrigin Pty Ltd, InnerOrigin Australia Pty Ltd or any of their associated companies.