Spinach & Kale Soup with Sprouted Bread

The cool bite to late Autumn brings many soup recipes to mind. I love to play around with texture colour and taste when it comes to soups, and have encouraged my children to enjoy them also. To me, soup is a melting pot of great nutrition if it is used wisely. This is one of my favourite soups during winter. It is fortifying and rich in Iron, B vitamins, Folate and fibre. I use potato to thicken the soup but this is optional.....

 

 

Spinach & Kale Power Soup

This serves 2 adults and 2 children (hearty serves)

 

1 bunch of fresh English (or regular) spinach

1/2 bunch lovely vibrant deep rich green Kale

3 stalks of celery

2 organic garlic cloves crushed

1 small knob of Ginger finely sliced

*Stock (I use 2 Organic Swiss Stock cubes)

3 large Organic potatoes

Coconut cream, Natural yoghurt or regular Natural cream to add at the end!

Seasoning to taste

 

 

Steam Spinach & Kale and Celery in filtered water  in a covered saucepan for several minutes or until soft

Add garlic, ginger and stock (**and more filtered water) and stir and reduce the heat to minimum
Simmer on low heat until (or for 10 minutes for the flavours to develop)
Steam potatoes till soft and add to the reduced heat Spinach & Kale mix
Leave and stir for several minutes to allow the ingredients to break down slowly (this is to reduce the risk of releasing too much starch from the potatoes)
Using a Bamix or hand held blender to pulse the ingredients till you achieve your desired consistency.
Serve with a dollop of coconut cream, or real yoghurt to add extra creaminess and season further if required. You could also add some fresh Coriander to the top or Dulse flakes for another dimension of flavour and nutrition.

I buy Sprouted Khorosan or Ezekiel bread from the refrigerated section in my Health Food Store. This can be eaten raw or toasted with real butter. It is high in protein, complex carbohydrates, fibre, minerals and is a wonderfully tasty and hearty bread in the cooler months.

Enjoy!

*try to use stock that has NO MSG
**as for adding water, I never measure this.... but use enough to easily cover the steamed vegetables as a guide

100 ways to be Kind to your Child....



I love you to the moon, and then around the 
stars and back again.....

 

 

 

Tell to your child:
1. I love you.
2. love you no matter what.
3. I love you even when you are angry at me.
4. I love you even when I am angry with you.
5. I love you when you are far way. My love for you can reach you wherever you are.
6. If I could pick any 4 year old (5 year old, 6 year old…) in the whole wide world, I’d pick you.
7. I love you to the moon and then around the stars and back again.
8. Thank you.
9. I enjoyed playing with you today.
10. My favorite part of the day was when I was with you and we _______.
 

Tell them:
11. The story of their birth or adoption.
12. About how you cuddled them when they were a baby.
13. The story of their name.
14. A story about yourself when you were their age.
15. The story of how their grandparents met.
16. What your favorite color is.
17. That sometimes you struggle too.
18. That when you’re holding hands and you give three squeezes, it’s a secret code that means, “I love you”.
19. What the plan is.
20. What you’re doing right now.

Play:
21. Freeze Tag
22. Uno
23. Crazy 8s
24. Gin Rummy
25. Memory
26. Go Fish
27. I Spy- especially when you’re tired of driving and feel snappish
28. Catch

Pretend:
29. To catch their kiss and put it on your cheek.
30. That their tickle tank is empty and you have to fill it.
31. That their high five is so powerful it nearly knocks you over.
32. That you are super ticklish.
33. That you are explorers in the amazing world of your own backyard.
34. That it’s party day!

Try:
35. To get enough sleep.
36. To drink enough water.
37. To eat decent food.
38. Dressing in a way that makes you feel confident and comfortable.
39. Calling a friend the next time you feel like you are about to lose it with the kids.
40. Giving a gentle touch to show approval, rather than saying something.
41. Dancing in the kitchen.
42. To get your kids to bop to the music with you in the car.
43. Showing your kids that you can do a somersault or handstand or a cartwheel.
44. Keeping the sigh to yourself. Just jump in and help clean up.
45. Using a kind voice, even if you have to fake it.

Read:
46. A book of silly poems.
47. A book and then act it out. (Like “I’m going on a Bear Hunt”)
48. Your favorite childhood book to them.
49. When the afternoon is starting to go astray.
50. Outside under a tree.
51. In the library kids corner.
52. The comic book they love that you’re not so hot on.
53. About age appropriate behavior so you can keep your expectations realistic.

Listen:
54. To your child in the car.
55. To that Lego description, and think how important it is to your child.
56. For that question that indicates your child really needs your input.
57. One second longer than you think you have patience for.
58. For the feelings behind your child’s words.

Ask:
59. Why do you think that happens?
60. What do you think would happen if______?
61. How shall we find out?
62. What are you thinking about?
63. What was your favorite part of the day?
64. What do you think this tastes like?

Show:
65. Your child how to do something instead of banning them from it.
66. How to whistle with a blade of grass.
67. How to shuffle cards- make a bridge if you can!
68. How to cut food.
69. How to fold laundry.
70. How to look up information when you don’t know the answer.
71. Affection to your spouse.
72. That taking care of yourself is important.

Take Time:
73. To watch construction sites.
74. To look at the birds.
75. To allow your child to help you dump ingredients in the bowl.
76. To walk places together.
77. To dig in the dirt together.
78. To do a task at your child’s pace.
79. To just sit with you child while they play.

Trust:
80. That your child is capable.
81. That you are the right parent for your child.
82. That you are enough.
83. That you can do what is right for your family.

Delight your child:
84. Clean your child’s room as a surprise.
85. Put chocolate chips in the pancakes.
86. Put a love note in their lunch.
87. Make their snack into a smile face shape.
88. Make sounds effects while you help them do something.
89. Sit on the floor with them to play.

Let Go:
90. Of the guilt.
91. Of how you thought it was going to be.
92. Of your need to be right.

Give:
93. A kind look.
94. A smile when your child walks into the room.
95. A kind touch back when your child touches you.
96. The chance to connect before you correct so that your child can actually hear your words.
97. Your child a chance to work out their frustrations before helping them.
98. A bath when the day feels long.
99. A hug.
100. You get to choose the next one! What is your favorite way to be kind to your child?

 

Courtesy of www.creativewithkids.com

Xeno Vs Phyto Oestrogen

“A Xeno-oestrogen is a ‘fake’ or ‘synthetic’ hormone produced by the body in response to environmental pollutants” 

 

A woman’s body is delicately tuned to respond to all oestrogen and oestrogen-like molecules ~ the hormone which governs our womanly cycles, moods and reproductive wellbeing. In our severely developed and technologically advanced environment we are constantly bombarded with chemicals and signals which may act as a fake oestrogen in our bodies. 

 

These synthetic compounds are called Xeno-oestrogens, and even though some are now banned or are in the process of being phased out they sadly remain within the food chain.

 

 

Xeno-oestrogens have been proven to be responsible for many disorders of the endocrine system.

Plastics & Plasticisers such as BPA Bisphenol A

PBB Polybrominated biphenyls the group of chemicals added to TV & computer screens, fabrics and textiles to reduce their flammability
Herbicides, Insecticides & Pesticides which are environmentally recycled
Dioxins
Phthalates which are used in plastics, cosmetics, medical apparatus, flooring and wall coverings

And they are responsible for the onset of a plethora of conditions.....

Early Puberty, Pre Menstrual Syndrome, Menstrual Cramps, Heavy Periods, PCOS, Uterine Fibroids, Infertility, Auto-Immune disease, Thyroid disorders, several forms of Cancer and hormone disruption in male development.

How do they do this?

By mimicking the effects of Oestrogen, competing with the naturally occurring and less damaging oestrogen and shifting the fragile balance of hormonal harmony between Oestrogen and Progesterone, and even Testosterone. 

There are ways to avoid the exposure to Xeno-oestrogens....

Eat more organic or chemical free produce which has not been sprayed by pesticides, insecticides, herbicides and fertilisers.

Even better – grow your own!
Use paraben and phthalate free cosmetics and household cleaners. Read labels, and don’t go by what the manufacturer wants you to believe!
Switch off your WiFi and keep your mobile phone away from your body when not in use
Use alternatives to plastics such as glass or stainless steel, and avoid the use of cling wrap in microwave ovens
Be mindful of the quality and type of plastic toys your children are given or using – often they end up in the mouth being chewed and sucked on for hours every day
When you purchase new items for your children, such as mattresses, car-seats, even some clothing – wash or air them first.

Some foods contain naturally occurring oestrogens called Phyto-oestrogens (Isoflavonoids, Lignans) and many of these comprise part of a healthy balanced diet. Whilst they can bind to oestrogen receptors, their effect is thought to be far less intrusive than their synthetic Xeno-partners.
Scientists believe this is a result of humans co-evolving with many of the food plants that produce them.

These foods include.....

 *Soy products (tofu, tempeh, miso, soy milk) *Organic Whole Bean only

Raw nuts & Omega Oil rich seeds such as flax, sesame, and sunflower
Grains - especially wheat germ, beans and legumes
Garlic and onions and fresh herbs
Cruciferous vegetables such as cabbage, cauliflower, Brussels sprouts and broccoli
Some fruits including apples, peaches, and watermelon
Alfalfa and red clover sprouts

 

A healthy approach to hormonal wellbeing is to avoid Xeno-oestrogens wherever possible, and to otherwise reduce your exposure to them. Eating a diet with a variety of Phyto-oestrogens is safe, but wellbeing is always about balance. (Some caution is given to women who have been dignosed with  Oestrogen sensitive tumours)

Ensure that your diet has adequate fibre and filtered water to allow the proper excretion of all metabolised hormones. Liver and bowel function is paramount to a healthy hormonal system. If you are suffering Hormone Disorders, think beyond the obvious as the reproductive system is part of a huge bodily system relying on Neurological, Immune and Digestive wellbeing.

 

 

 

Breakfast Challenge Day 5

Congratulations for reaching Day 5 of the Breakfast Challenge. By now you have hopefully realised that a healthy alternative breakfast can be achieved and even enjoyed! All of these foods and health principles are interchangeable and I encourage you to experiment with flavours, textures and foods to create the type of start to the day that you need.
Do not be fooled by the manufacturers of boxed and processed breakfast cereals. They are promising you something that they cannot deliver. Take control of your health and diet and begin making choices based on what suits and nourishes you. Ask yourself "what makes me shine?"
Engaging in the food you eat and rejoicing in the benefits are an important part of a healthy diet.

This last recipe is the back-bone of the homemade muesli I often make. I like to store it in a large sealed jar in the fridge for freshness. It is a well balanced muesli with healthy fats, complex carbohydrates, protein and minerals. You can add more to it as your tastes and needs change. I do this often depending on what I have on hand. It is great sprinkled over yoghurt as a snack also.


Protein Super Muesli

Black Syrian Pepitas
Organic Coconut Threads
Chia seeds
Buckwheat Kernels
Goji Berries
Fine Oats

You can add more *raw nuts to this blend instead of Oats (which contain Gluten) or add cooked/soaked Quinoa flakes which are Gluten Free and very tasty.



Add some yoghurt to make it a Bircher style muesli and let it sit overnight to release natural enzymes for enhanced digestion
If you have Bee Pollen on hand add a teaspoon to your bowl for energy and protein
Use a milk alternative such as almond, rice, BONSOY, raw milk, or simply add REAL yoghurt

*cashews, macadamias, walnuts, almonds - consider soaking/activating them (see Day 1 of Challenge)

Well done! Melanie x

Breakfast Challenge Day 4

Digestive enzymes are tiny active components within our digestive tract and their job is to break down our food for proper absorption. Healthy digestive enzyme activity makes for a healthy and happy gastro-intestinal tract and bowel. A diet high in refined foods and sugars disturbs the delicate balance of these enzymes and renders the gut sluggish and weak. I believe gut enzymes are too often overlooked when it comes to restoring and improving gut health.

You can supplement your diet with digestive-enzymes but it is equally important to eat foods that naturally encourage and support their growth and activity. Fermented foods such as Kefir yoghurt or REAL yoghurt, sprouted breads, various sprouts, miso, mushrooms, sauerkraut, and raw milk are examples of the kinds of foods that contain their own enzymes (and bacteria) that in turn stimulate our own. Sadly, these foods are rarely eaten today, especially by children, and our 'taste' for them has diminished as a result.

I like to eat sprouted bread occasionally (and you can make your own). It is dense, satisfying, full of protein, fibre and nutrients. I also love that rich nutty flavour and texture. It is a healthy addition to many meals such as a quick breakfast, with eggs, as a snack, and lovely with soup during the cooler months. You can toast it - as I have done in the recipe below, but as you develop a taste for it, I encourage you to eat it sliced thinly and raw (in order to retain enzymes).

There is no technique to making this breakfast. It is a simple combination of flavours and textures with hempseeds and some fresh fruit on the side. It is quick to make and full of protein, complex carbohydrates, minerals, fibre, essential fatty acids, and flavour. A cup of rooibos tea with fresh ginger on the side is a lovely compliment to the offering you are making to your wonderful body!

Macadamia Spread (or Almond/ Cashew are fine too)
Sprinkle with Hemp seeds
*a small spread of butter - if it is real and not margarine/butter spread
Sprouted Bread 1 -2 thin slices (I like the Khorasan Bread)
Fresh or frozen Raspberries and a sliced Nectarine - this I added recently to break up the dense texture of this dish. You could easily add an egg, some fresh herbs, or some raw nuts.

*If you are a health buff like me, stir in a little raw organic Coconut oil with your nut spreads. Totally yummy, and super charged with goodness!

Breakfast Challenge Day 3

Refined empty carbohydrates and sugars comprise many of the calories we consume in our diet today. They are major contributors to Insulin Resistance (Syndrome X) which I believe is a Condition of the 21st Century. 
Insulin resistance occurs when the hormone Insulin fails to be recognised by the Cells in the body, causing Blood Glucose (sugar) to rise and the Pancreas to eventually fatigue. The body does only what it can with the excess Glucose and stores it as Body Fat. People with Syndrome X find it difficult to lose weight, suffer tiredness, headaches and often retain fluid. They store much of the body fat around their abdomen, giving them that classic apple or pear shape. Syndrome X may contribute to hormonal disruptions and even Type 2 Diabetes. Where do we find such empty carbohydrates and refined sugars?

Here is a clue: 



Are they for ceREAL?

Breakfast is a time to set the right tone for your digestive system and energy levels.
I like to eat simple meals high in healthy protein through out the week to give my GIT a rest. To keep it clean and happy, so that it can give it's best to me. This in turn improves my mood, energy, and fitness - things I have come to rely on as a mother!

Here is a simple breakfast snack that is refreshing, light, and simple to make.


Sunrise Crunch

1 cup of chopped chunks of rock melon (papaya, pineapple, pear or apple is ok too)
1/4 cup of Raw Macadamias
Raw Buckwheat (lightly roasted buckwheat is also nice)
Sheep's, Coconut, or Organic Plain Yoghurt - sometimes I use Organic Coconut Cream, though CoYo Coconut yoghurt is pricey, it's perfectly Divine!
A small handful of Buckwheat kernels on top
*Consider a sprinkle of Bee Pollen too if you have some





For optimal digestive enzyme activity, this combination requires slow and thorough chewing. Yes, remember when you used to do that? Drink plenty of water through out the morning.






Breakfast Challenge Day 1

Breakfast cereals were introduced to (American) consumers during the early 1900's and some dating back to the 18th Century, but I doubt very much they resembled the same highly manufactured food product we see on our supermarket shelves today. It begs the question: "What in the world did people eat before boxed breakfast cereals came along?" It is a good point because today people really struggle to think "outside the box" when it comes to breakfast.

Manufacturers have made their product indispensable, tasty, addictive, easy, convenient - but they have also contributed to the rise in obesity and diabetes in growing western populations. Highly processed grains - especially wheat, with sugars and additives are not the best start to the day and they can often leave adults and children feeling the effects of fatigue, bloating, and hypo-glycaemia (low blood sugar). They are what I call 'dead' food and they contribute almost nothing to your family's vitality and wellbeing.

In my clinic I have many women/mothers who struggle with that first meal of the day. This has been the inspiration for my Breakfast Challenge - so you can eat like me for a week and see how you feel. These are simple meals I commonly make for myself as I multi-task the morning duties. They are not elaborate (who has time for that?) but I guarantee that if you stick to these principles you will be feeling fresher and more energised by the end...And who doesn't want that?

Good luck!


This breakfast will be crunchy, chewy, tasty, real, live, satisfying and full of healthy fats and energy to get you through your busy morning. It is a great source of fibre and packed full of nutrients.

Nutty Delight

Small handful of whole raw macadamias and cashews
A small amount of fresh raw pepitas (I really like the Black Syrian Pepitas)
A good sprinkling of raw organic coconut threads
1 Fresh Nectarine or Papaya (Red Paw-Paw)

Add 1/4 cup of fine oats if you need the extra bulk - but I rarely do this.
Use a milk alternative. Try Almond (make your own), Oat, Rice, Goat, Raw milk or BONSOY.



*If you want to get a little more funky Activate (soak) your nuts.
Why? Because it removes the Phytic acid naturally occurring in the nuts and renders the mineral and protein more absorbable. Macadamias and Cashews only require a short soaking - even 20 minutes in filtered room temperature water will do.

Good for you! Celebrate what you just offered your body to thrive and get out there and go for it......... 

Breakfast Challenge Shopping List

She's done the Earth Birth Beyond Breakfast Challenge......

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Whole Raw Macadamias
Whole Raw Cashews
Pepitas (I really like to use the Black Syrian Pepitas)
Fresh Free-Range or Organic Eggs*Organic Coconut Threads
Goji Berries
Chia seeds - any style you like
*Raw Buckwheat kernels (try Health Food shop - in bulk?)
REAL yoghurt (plain or unflavoured and unsugared, no vegetable gums or numbers) if avoidng dairy try Coconut cream or Sheep's/Goat's yoghurt
Macadamia Spread or Avocado as a spread (or both)
*Sprouted or Gluten Free Bread
Bonsoy, Rice or Almond milk or preferred Dairy substitute
Red Paw-Paw (Papaya)
Rockmelon/Nectarine
Roquette or fresh basil/parsley
Fresh or Frozen Raspberries/Blueberries (you can buy frozen organic too)
Organic Coconut Oil
*Bee Pollen (best if you can buy in bulk for the purpose of this challenge, though my preferred brand is Loving Earth)
*Hemp Seeds (small packet)
*Dulse Flakes - small flakes (seaweed)

*You can usually buy these form Health Food Stores or Asian Grocers

A note about Bee Pollen: If you suffer from severe allergic reaction to bee stings you may wish to be careful or avoid Bee Pollen.

Come on, get your friends on board! Share this - it is free and from my heart to make your body, soul and mind happier and healthier :-D