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Hello! I have been making this cauliflower cous cous in my kitchen, at least once a week for a while now. Why? It provides a decent serving of vegetables, thanks to cauliflower being the main ingredient, the dish makes a perfect light meal or side, and it's a fabulous meal to have on hand for busy days. It has become a staple in my household in fact. Without further ado, the recipe…

Cauliflower Cous Cous (adapted from the Smitten Kitchen Cookbook
)

Ingredients:

♥ 1-2 small cauliflower heads, trimmed of leaves, cored, and cut into large chunks
♥ 1 garlic clove
♥ 1/2 cup pine nuts or almonds, toasted and cooled
♥ 1/2 cup or so of parmesan cheese
♥ 1/3 cup pepitas
♥ A few tablespoons of sun-dried tomatoes, drained of oil and chopped
♥ 1 tablespoon capers
♥ Half a bunch of parsely
♥ Generous drizzle of extra virgin olive oil

How-To:

1. Pulse half the cauliflower in a food processor until it looks like mixed sizes of couscous. Transfer the cauliflower to a large bowl, and repeat with the second batch, adding it to the same bowl when you are finished.

2. Pulse the garlic, almonds, cheese, sun-dried tomatoes, capers and parsley in the food processor until the mixture looks like coarse breadcrumbs. Transfer to the bowl with cauliflower, add the olive oil, pepitas, a few pinches of salt, and stir until combined. Top with more parsley if you like.

3. Enjoy it on its own, or as a pesto even, as the recipe originally states.

Yummo! This should keep in the fridge for about 5 days.

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You can play around with the ingredients, for example, use whatever herbs you have handy, parsley though is a favourite of mine. I hope this becomes a staple in your household too!

What do you think of this recipe? Would you or have you tried Cauliflower Cous Cous yet? Leave a comment below to let us know!

This delish recipe was written up by lovely foodie Hannah from Dear Asparagus.

Be well,

xoxo

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Firstly, let me just say that in no way am I suggesting that a plant-based diet needs to be supplemented with protein powder – it is now common knowledge in the health and wellness industry that we can get adequate protein from a wholesome and varied plant-based diet.

I personally choose to include protein powder in my diet because I’ve amped up my exercise load, I’m trying to increase my muscle mass and because I like to include it in smoothies to create more substantial and filling snacks and meals.

Whilst it is easy to get lost in the endless shelves of chemical laden protein powders and meal replacement shakes full of false promises, more and more natural alternatives are popping up in Australia. I definitely do not consider myself a protein powder connoisseur but in my search for a healthy AND palatable post workout drink (let’s face it, natural does not ALWAYS taste best – especially where protein powders are concerned) I’ve tried a few plant-based brands and would love to share my experiences with you. All of the below protein supplements are dairy, gluten, soy and refined sugar free.

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First up is vanilla flavoured Sunwarrior Rice Protein: Bio-Fermented, Raw, Sprouted Whole Grain Brown Rice Protein sweetened with stevia, 16.8 g of protein per serve.

This was my introduction to the brown rice protein brigade and I have to admit, I nearly spat the first sip back out. I then pondered on how I was going to get rid of it and considered pushing it on to a friend. A month later I gave it another shot and actually slowly began to enjoy it. I think the trick with protein powders that are sweetened with stevia is to not mix them with sweet fruits, unless you’re after a total sweet taste bud assault. I enjoyed Sunwarrior blended with almond/soy/rice milk and loads of ice or with frozen raspberries. Once I learned to enjoy the taste the only downside I found was the slightly chalky texture. Which lead me on to my next tub…

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Growing Naturals Organic Whole Grain Brown Rice Protein Isolate in Vanilla Blast, sweetened with brown rice syrup and stevia, 24 g of protein per serve.

I like the fact that this one is sweetened with brown rice syrup as I enjoy the taste more than stevia. This would also suit someone looking to include more carbohydrates in their diet as brown rice syrup contains both fast carbohydrates suitable for muscle recovery and complex carbohydrates for sustained energy. It has the same texture as other brown rice protein powders but I enjoyed the taste more. I also used it in a banana muffin recipe which turned out well.

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Ezy Protein: Organic, Sprouted, Bio-Fermented, Raw, Wholegrain Brown Rice Protein sweetened with stevia, 25.8 g protein of per serve.

This has the same texture as Sunwarrior but is a little sweeter and tastier. I quite like the tub that it comes in as your hand doesn’t get coated in protein powder as you try and scoop out the last few serves.

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Vega Sport Performance Protein in Chocolate and Vanilla: A complete multi-source, alkaline-forming, plant-based protein blend sweetened with stevia, 26 g of protein per serve.

This is a little different to the above proteins as it contains a mixture of yellow pea protein, SaviSeed protein, sprouted wholegrain brown rice protein, hemp protein and alfalfa protein as well as a branched chain amino acid complex, glutamine and a digestive enzyme blend.

I like the fact that this contains a variety of protein sources and includes other ingredients which assist recovery and improve digestion. I found the texture to be a lot smoother than plain brown rice protein powders and it blends far more easily. Chocolate is my flavour of choice, I’m not a big fan of Vega’s vanilla.

In the end none of these protein powders are delicious, but they do contain high quality healthy ingredients which can compliment your diet and exercise program, and possibly boost your results.

Overall Vega has been my favourite protein powder based on taste, texture and ingredients, but there are still other brands out there that I’m keen to try such as Garden of Life RAW Protein, Juice Plus Complete and David Wolfe’s Raw Sprouted Brown Rice Protein.

Have you tried any of these or ones I haven’t listed? If so, I’d love to hear about your experience.

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Bonus: My Choc Raspberry Smoothie Recipe

Ingredients

♥ 1 scoop of vanilla or chocolate plant-based protein powder
♥ milk of choice (almond, rice etc) I used around 100 mL in the one above but I like mine super thick
♥ 1 cup of frozen raspberries
♥ 1 tbsp of raw cacao powder (less if using chocolate flavoured protein)

Blend, serve and enjoy 🙂

Article by Emma Smyth, nutrition student & health coach who blogs over at This Sparkly Life!

Be well,

xoxo

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Comfort food, for whatever reason we eat it, does have its rightful place. It can provide us with nourishing warmth on a cool winters night just like a big warm hug can, and it can bring us pleasure in the form of something sticky and sweet when we are having a teary moment and just plain feeling like life is rough.

I don't believe we need to make comfort eating the enemy, as this can be a bit of a harsh approach since we tend to beat ourselves over the head with guilt at the best of times. This isn't such a good thing to do when we are inwardly seeking some kind of comfort.

The only concern is when we fall into the downside of comfort eating through making food choices that only satisfy our emotional needs rather than our physical needs as well (nutritious food).

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The side effects of some of the not so nourishing comfort foods can end up as the very problems that may make you feel less than happy about yourself in the first place. Things like excess weight, breakouts, fatigue and even mood swings! If these aren't what cause you to comfort eat, they can certainly make things worse when you are feeling crappy from eating too many Tim Tams.

Instead, why not swap some of your favorite not-so-nourishing comfort foods for foods that make your body sing, and still taste delicious?

Its time to do a Comfort Food Makeover! This so simple and is fun to do:

♥ Make a list of all the comfort foods you reach for when the going gets tough
♥ Now do some brainstorming on what delicious alternatives you could replace them with, things you know you cant guilt yourself out about afterwards. These still need to be things that really hit the comfort spot though, remember; healthier foods do not by any means equal boring or bland!
♥ Get shopping!! Have these foods on hand so that you aren't tempted to reach for extra body damaging foods. Explore some new shops with your list in hand and you'll be sure to find some great alternatives!

Here are some of my favorite alternatives to the usual comfort foods:

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Goji Berries & Raw cacao Nibs are full of nutrition and will really hit the sweet spot!

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Spelt pasta is a great alternative to wheat as wheat can contribute to weight issues in many people

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Organic Raw Cacao is a great alternative to the usual Cadbury’s bars

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Coco Luscious Ice-cream is made from coconut milk and is a fabulous treat in place of cow’s milk and often additive filled ice-cream

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These roasted tamari almonds are a super tasty treat for those that like their comfort salty rather than sweet.

Do you have any favourite healthy comfort foods? Please share your top tips in the comments below!

Article by Michelle Sims, a Body & Soul Coach for women who are ready to unveil the real them with a radiant body to match. Michelle is an empathic and intuitive coach who is passionate about helping women to nourish their body, nurture their soul and ultimately energize their life.

Be well,

xoxo

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If how and what you eat was a reflection of your soul then what story would it tell you? Would the story read something like…“I love my body and enjoy nourishing it” Or “My life fulfills and nourishes me”? Or would it say something more along the lines of “I neglect my needs and stuff down feelings” or perhaps “I am unhappy and need some love and nurturing”?

There are many reasons for comfort eating that range from emotional to physical causes and even spiritual needs. I dont want to run through any of these with you right now, nor do I want to talk about how or why you should stop comfort eating, to be honest, it has many good sides to it too.

Instead I want to invite you to simply explore, with playful curiosity, your reasons for comfort eating, what makes you reach for certain foods and why. This is an exploration of you, of your soul.

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First up, its important to know that there is no right or wrong here, that whether you do or don't, how and why you comfort eat does not matter. For the sake of this exploration, lets pretend comfort eating is perfectly okay, you have full permission to just do what you feel.

To help you write your soulʼs story from a comfort eating session, here are a few questions to ask your self (remember…you have full permission to reach for it this time!):

♥ What was I feeling and thinking just before making the decision to get some comfort food?
♥ Why did I choose this particular food? What does it mean to me?
♥ How is this food serving me? What is the payoff for eating it?
♥ How is this food NOT serving me? ie: weight, food coma, no nutritional value etc…
♥ What deep need did I have when reaching for this?
♥ How do I feel physically and emotionally AFTER eating this?

Now sum up in one sentence or paragraph, what this tells you about yourself? What needs is your soul reaching out for? Then think about how else you could meet these needs. This could be physical, nutritional, emotional, mental or spiritual.

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Put pen to paper with this one, as there really is power in the written word. What comes out onto paper can give you the power of insight and clarity on the gorgeous soul that is you.

Are you a comfort eater? What comfort foods do you love? Are you trying to break the habit or perfectly happy comforting yourself with food? Lets talk below!

Michelle Sims is a Body & Soul Coach for women who are ready to unveil the real them with a radiant body to match. Michelle is an empathic and intuitive coach who is passionate about helping women to nourish their body, nurture their soul and ultimately energize their life. Before turning to her own business, Michelle had a successful career as a formally qualified Chef before completing a Bachelor of Food Science and Technology. It was Michelle’s keen interest in health and personal development, along with her own personal story of healing that inspired her to create her own business in order to share this with other women.

Email: michelle@wellnesswithmichelle.com
More Information: www.wellnesswithmichelle.com

Be well,

xoxo

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I've had a lot of emails asking me to suggest raw food “cooking” classes and workshops in Perth, so I thought I'd make a nice little database for everyone with a list of all the classes and workshop providers that I know of! Please send me an email if you think I'm missing someone and I'll update the list.

♥ Wellness with Michelle – http://www.wellnesswithmichelle.com/cooking-classes
♥ The Raw Kitchen – http://www.therawkitchen.com.au/The_Raw_Kitchen/Workshops.html
♥ The Health Collective – https://www.facebook.com/ReclaimHnF
♥ Loose Produce – http://www.looseproduce.com.au
♥ A Foodly Affair – http://afoodlyaffair.com/classes
♥ CNR Cafe – http://www.cnr.net.au

♥ Angie Mac – https://www.facebook.com/Angie.Mac.Australia

♥ Teach the World Raw – http://www.teachtheworldraw.org/index.htm
♥ Revital Health – http://www.revitalhealth.com.au
♥ AJ Wellness – http://ajwellness.com.au
♥ The Green Bean Store & Cafe – http://www.greenbeanstore.com.au
♥ Wild Raw – http://www.wildraw.com.au
♥ Rawsome – https://www.facebook.com/gorawsome
♥ Food Coaching with Marion Eggers http://www.foodcoaching.com.au/raw-food-classes-in-perth/

Have fun getting healthy and learning to whip up delicious raw treats! If I've missed any, please send me an email to let me know! X

Be well,

Annette

xoxo