follow the yellow brick road....

We're here! Well and truly into our March Clean Eating Challenge.  

For those of you who are taking part, congratulations and well done.  For those of you who haven't, the fact that you're reading this is testament that maybe you are ready to take the big step. Don't let the fact that we've already started put you off, at the end of the day, there's no better time like the present to make some changes.  Doesn't matter how big or small that change is, everything adds up and hopefully, you'll be feeling better for it.

I have to tell you, trying to keep to the very strict 80/10/10 philosophy has it's challenges.  Most of them revolve around seasonings.  I'm a Peruvian born girl, and anyone who knows Latin Americans, knows that they like their seasonings.  It just ain't a dish without the salt!  Some days are better than others, but every now and then I find myself reaching for the salt without even thinking about it.  Definitely a work in progress.

Luckily for me, 80/10/10 primarily focuses on fruit and that my friends, I can eat for days, happy happy days :)

So here are some fruit based recipes which you may find useful as breakfast ideas.

Peach, Apple & Vanilla Porridge with Strawberry Sauce
Serves 1

Ingredients

2 apples

1 golden queen peach

1/2 tsp organic vanilla extract

1 cup of strawberries

1 medjool date

Chopped up fruit of choice

Method

Blend apples, peach and vanilla extract until mostly smooth but with some small chunky pieces or until it has reached porridge like consistency.  Pour into bowl.

Separately, blend strawberries and medjool date until very smooth.  Pour over apple and peach porridge.

I served it with some chopped up prickly pear on top.

If I don't have a green smoothie, I always make up a green juice to go with whatever I'm having.  I just feel incomplete if I don't have something green at the beginning of my day.  So energising.

Orange Fruits Smoothie

Ingredients

2 frozen bananas

1 medium orange

1 medium carrot

1 mango

1 pear

1 TBS of lucuma powder

250 mls water

Method

Blend and serve topped with some fruit if desired

With summer on it's last legs, I whipped up this smoothie in an attempt to capture those last sunny days.  It was a summer beach party in my mouth! It also has a healthy dose of vitamin C to help keep pesky colds at bay with the coming chilly months.

Beet Berry Heaven

Ingredients

1/2 medium carrot

1/2 medium beetroot

1 orange

4 frozen bananas

1 cup frozen blueberries

1 cup strawberries

1/2 lime juiced

250 mls water

Method

Blend and serve

I love beetroot but some people find it a bit earthy.  I can guarantee that everyone will love this smoothie.  The lime and orange cut through the earthiness of the beetroot so you're left with this delicious berry taste and THAT colour! Antioxidants anyone?

Whilst I don't normally mix fruit with protein, sometimes I just can't help it.  Chia seeds are one of nature's highest plant based sources of complete proteins, they also add a healthy dose of omega 3 fatty acids which is important for those of us who follow a plant based diet.

Here's a few recipes which contain chia seeds.  They can be used for breakfast or as an afternoon pick me up when you're in a serious need of a healthy energy boost.

Mango and Coconut Chia Pudding

Serves 1

Ingredients

2 TBS chia seeds

1/2 cup of water

1 mango 

1 date

1/4 cup coconut flesh

1/2 cup coconut water

Method

Make chia gel by mixing chia seeds with water and put aside for at least 15 minutes or until chia soaks up water and turns into gel.  Make sure you stir the chia seeds or they will clump together.

Using your hand held blender, process the flesh from the mango with the medjool date.  Set aside.

Next, do the same using your coconut flesh and water.  Set aside.

Once chia gel is ready, stir through the coconut milk until incorporated.

Layer your coconut chia mixture with your mango mixture to your preferred liking.

Top layer should be mango, which you can top off with mango pieces you cut away from the seed.

I topped mine with an almond, date and coconut crumble that I make by processing them together until they resemble a crumble consistency.

Serve and enjoy in a sunny spot :)

This next recipe was featured by #veganfoodshare on IG and was a hit so please give it a try and let me know what you think.

Neapolitan Dream

Serves 1

Ingredients

Chocolate layer

2 TBS chia seeds

1 cup of water

1 TBS raw cacao powder

2 medjool dates

Vanilla layer

1 pear

1 tsp organic vanilla extract

Strawberry layer

1 cup of strawberries

1 medjool date

raw cacao nibs (optional)

Method

Prepare your chia gel the same as above recipe using 1/2 cup of the water.

To make the chocolate sauce, blend dates, remaining water and raw cacao powder until smooth.

Once the chia gel is done, stir through the chocolate sauce until well incorporated.  Leave about a quarter for decorating later.

Make your vanilla layer by blending the pear and vanilla together. Set aside.

Do the same for the strawberries.  I find it easier using a hand held blender when blending strawberries or for smaller quantities of soft fruit.

Now you just layer the layers and top with chocolate sauce and some cacao nibs. Yum!

Coconut Banana Chia Porridge with Papaya and Mango Sauce

Serves 2 (depends on how much water your coconut gives ya)

Ingredients

1 young coconut

2 frozen bananas

2 TBS chia seeds

1/2 cup of water

1 date

1/2 mango

1 cup of papaya cubes

goji berries (optional)

Method

Make chia gel by combining chia seeds with water and mix well.  Leave for about 10-15 minutes until it turns to gel.

Open your coconut, remove some of the flesh and all of the water.  Set aside.

In a high speed blender, place your frozen bananas, chia gel, date and all of the coconut water and blend until smooth.

Use a hand held blender to puree your papaya and mango separately.

Pour you chia porridge into the coconut shell, add a few tablespoons of both the papaya and mango sauce and swirl.  Top with chopped fresh coconut flesh and some goji berries.

Serve with a green juice.  I had the other serving for afternoon tea :)

This next recipe is so easy, it's almost unfair!  But beware, you do have to work fast as it starts to melt quickly.

Vanilla Ice Cream with Blueberry Swirl

Serves 2

Ingredients

2 frozen bananas

1 tsp organic vanilla extract

1 cup blueberries

1 date

Method

Puree the blueberries with a hand held blender until smooth.  

Process the bananas and vanilla in a food processor until it resembles soft serve. Pour blueberry puree into the banana vanilla ice cream and process for a few seconds.  You want to be able to see the different colours.

I made this for my girls and served it to them in cones to make it feel like more of a treat.

Here are some savoury dishes I've been having, not completely 801010 but definitely clean.  Some you could make completely 801010 by removing the seasonings but have a play and see what you come up with.  It's all about experimenting :)

Caesar Salad with Field Mushrooms

Serves 1

Ingredients

1 baby cos lettuce

1 tomato

1/4 cup red onion thinly sliced

1 cup baby spinach

1 field mushroom chopped in to bite sized pieces

1/4 alfredo sauce (recipe here)

1/4 tsp dijon mustard

Method

Wash and chop your salad ingredients.  Mix the alfredo sauce with dijon mustard.

Use your hands to smother your salad ingredients (except a few mushrooms) with the alfredo sauce.

Top with the left over mushrooms and serve.

This is a great salad to take to work.  Just take your veggies and sauce on the side and make just before you eat.  Quick and easy and tastes SO good!

Kale & Avocado Salad with Pomegranate seeds

Serves 4 as a side or 2 for a meal

Ingredients

1 bunch of curly kale

1 large avocado

1 lime juiced

1/2 pomegranate, seeds removed

Himalayan salt 

Freshly ground pepper

EVOO* (optional)

Method

Wash your kale carefully.  I find curly kale can sometimes have tiny slugs hiding in the little curly bits so be meticulous!

Once washed, shake of excess liquid or better yet, throw it in a salad spinner.

Thinly slice the kale and place it in a large bowl.  

Slice your avocados whichever way you like and add to kale.

Add your seasonings and oil if you are using.

Use your hands to mix the salad.  The avocado will break down a little bit.  This is cool, you want this.  It gives the salad a beautiful creamy taste.  Make sure you don't squish all of the avocado though, you still want some chunks in there.

Once mixed through, add your seeds and give another gentle toss, using a wide spoon this time.

This is definitely one of my favourite all time salads.  I eat it all the time.  I just love the textures and the flavours, specially when the little pomegranate seeds pop in your mouth. yum!

*I personally don't use oil because I find the fat from the avocado is enough to make it silky and creamy but whatever rocks your boat.

Summer Salad

Serves 4 as a side or 2 as a meal

Ingredients

2 cups of baby spinach

1/2 bunch of tuscan cabbage (type of kale)

1 large nectarine

4 figs

1 cup strawberries

1/2 a medium red onion

1/2 red capsicum

1 TBS balsamic vinegar

Himalayan pink salt

Freshly ground pepper

1 TBS hemp seeds (optional)

Method

Wash your leaves and kale.  Place the leaves in a large bowl.  

Remove the thick middle vein from your kale and slice the leftover leaves thinly.  You can keep the stalks for juicing.

Add to spinach.  Thinly slice your nectarine, quarter your figs, and halve your strawberries and add to bowl.

Thinly slice the red onion and capsicum and add to bowl.  Season well, add balsamic vinegar and mix through, being careful not to squish the figs.

Top with hemp seeds and serve.

If you've never tried fruit in your salad then this is the one to try it with.  It's so delicious and everyone knows balsamic vinegar and strawberries go together like a dream.

If you don't have hemp seeds, get some, they're really good for you, but in the meantime, feel free to add sunflower seeds or pepitas.

Zucchini Pasta with Parsley Pesto

Serves 1

Ingredients

2 medium zucchini

1 cup of baby spinach

1/2 cup broccoli florets

1/2 bunch of parsley, leaves only

1/2 clove of garlic

1/4 cup chopped brown onion 

1/3 cup cashews pre soaked and drained

3/4 cup of water

1 TBS nutritional yeast

1/4 tsp of chilli flakes or to taste

Himalayan pink salt and pepper to taste

1/2 TBS hemp seeds

Method

Spiralize your zucchini into pasta and place in a bowl with the baby spinach and broccoli florets.

In a high speed blender, process your soaked cashews, water, garlic, onion, seasoning, nutritional yeast and parsley leaves until very smooth.

Use your hands and mix the parsley pesto through the zucchini pasta.

Top with chilli flakes and hemp seeds.

Hey presto!

Zucchini & Carrot Noodles with Spicy Curry Sauce

Serves 1

Ingredients

2 medium zucchini

1 medium carrot

1 cup of baby spinach

1/2 tomato chopped

1/4 cup chopped coriander

Flesh of 1 young coconut

3/4 cup of coconut water

1 tsp of curry powder

1 tsp of Himalayan pink salt

1 tsp of chilli flakes

1/2 clove of garlic

Method

Spiralize your zucchini and carrot.  Place in a bowl along with baby spinach, chopped tomato and coriander, mix gently.

In a high speed blender, add the coconut flesh and water, with the curry powder, chilli flakes, garlic and salt.

Process until you get a very smooth sauce.

Serve your noodle mixture and top with the curry sauce and some coriander sprigs.

Zucchini Spaghetti with Creamy Beetroot Sauce, Broccoli & Walnuts

Serves 2

Ingredients

4 medium zucchini

1 cup broccoli florets

handful of walnuts, chopped

1/3 cup raw cashews soaked and rinsed

1/2 medium beetroot

1 small carrot

1/4 red onion

1 garlic clove

2 TBS nutritional yeast

1.5 tsp raw unpasteurized brown rice miso

1 tsp dried dill

1/2 lime juiced

Himalalyan pink salt and pepper to taste

Method

Spiralize zucchini on spaghetti blade.

Place in bowl with 1/2 the broccoli florets and half the walnuts.

In a high speed blender, add the rest of the ingredients and process to form a smooth paste.  Adjust seasoning if required.

Pour sauce over pasta and mix thoroughly, top with the remainder of walnuts, broccoli and serve.

Field Mushroom with Cauliflower Rice and Avocado Cucumber Salsa

Serves 1

Ingredients

1 large field mushroom, stalk removed

Rice

2 cups of cauliflower florets

1/4 cup raw corn kernels

1 TBS chopped parsley

1/2 tsp garlic powder

1/2 tsp Himalayan pink salt

Salsa

1/2 cucumber chopped

1/2 avocado chopped

1/4 red capsicum chopped

1/4 yellow capsicum chopped

1/4 red onion chopped

1/4 cup coriander chopped

1/2 lime juiced

Himalayan pink salt and pepper to taste

Method

Rice

Place all ingredients except corn and parsley in a food processor and process until it resembles rice grains.

Stir in corn and parsley.  Set aside.

Salsa

Mix all your ingredients together and set aside.

On a plate, place your field mushroom, fill with the cauliflower rice and serve it with a side of the salsa.

Now to add some sweetness!  Whilst I love fruit on it's own, sometimes I want to add something a little indulgent.  

Enter cashew cream. 

Cashew cream is one of those wonderful things that you can adapt to suit whatever taste you're craving.  

I just love it, but beware, it's highly addictive so best to enjoy occasionally.

Fruit Platter with Caramel Cashew Cream

Serves 4 as a share plate

Ingredients

1/3 cup of cashews soaked and rinsed

3/4 cup of water

4 medjool dates

1 TBS raw mesquite powder

Fruit of choice

Method

Chop up your fruit and arrange on a plate.

Place all other ingredients in a high speed blender and process until smooth.  Add water slowly as you may want to add less to make it thicker or more if you want a more liquid consistency.

You can also adjust sweetness with more dates or a splash of 100% pure and organic maple syrup or coconut nectar.

Place in a serving dish and serve.

First week complete and we've done it like troopers! I hope everyone has been having fun in the process, I know I have.

If you're struggling with what to take to work, my suggestion is you just keep it simple.  On my days to work I just throw a heap of veggies in a mason jar and take some dressing or a lime on the side and have that.  It's a great way to do it as you won't have to prepare anything.   Just dump in a bowl and eat!

If you're looking for snack ideas, you can't go past fruit.  Keep it interesting, don't be afraid to try new fruits you've never had before.  Some you'll like, some not so much, but at least you'll know.  Who knows, you may discover a new favourite.

Pitaya and prickly pear

So there we are, hopefully the above recipes will get you thinking about what dishes you would like to experiment with or if you have any good ones, please feel free to share.

One more thing before I sign off. I went to see an iridologist last week and without me saying anything, he told me about my hair loss.  He said it's because my hormones are out of whack which is caused by one of my ovaries doing strange things and not a zinc deficiency as was suggested by my doctor.

He also told me that I should never drink milk as it's no good for my digestive system!!!  

He's given me some tonics to take to help with the hormones and also my digestive system so I'll keep everyone posted on what happens when those are finished.

I was kind of waiting for him to tell me that I was deficient in something but he never did, so I'm happy about that.  Makes me feel like I'm on the right track.  I'm due for a repeat blood test so I'll know for sure in a couple of weeks.  Been putting it off because I despise needles.  Ironic really since I'm a nurse and have to give them to people all the time.  Oh well, will just have to suck it up, yikes!!

I have a really exciting guest posting next week so be sure to check back.  She will be sharing a clean dessert recipe that will knock your socks off, I know I'm dying to give it a go!

Wishing everyone another amazing week of clean eating.

Peas, love and mungbeans

xxb