by Annette @ Wellness WA | Jul 16, 2013 | North of River
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With the winter months well and truly upon us, it can be so tempting to go into hibernation mode and indulge in comforting foods while our fitness levels quietly disappear. As tempting as this sounds, you might be regretting all those sticky date puddings come spring when pretty little dresses are back in season. Just because its cold and wet, doesn’t mean your health and wellbeing should take a backseat; in fact, with so many cold and flu bugs around, winter is the ideal time to boost your health and immune system.
If you are looking for a place to stock up on all things health and wellness, then Karrinyup Shopping Centre is your one stop shop. Aside from retail giants David Jones and Myer, Karrinyup has a huge offering of health, food and sports stores that are sure to inspire some winter wellness! I spent a day at Karrinyup road testing all of the best places to get your wellness fix, check out what I got up to…
♥ lululemon Karrinyup yoga ambassador Susie McLachlan
♥ lululemon athletica
Everyone’s favourite yoga brand has tapped into a great community initiative and offer complimentary yoga & fitness classes in store. I’m not one for early Saturday mornings, but there was something so serene about starting my weekend with an 8am Yoga class. Lululemon’s classes are for everyone, so think gentle stretching, deep breathing, meditation and flexibility. It’s a bit distracting lying amongst all the colourful Luon and Wunder Unders though – I was picking out my favourites during downward dog, and just had to reward myself after the class.
Lululemon Karrinyup offers instore Yoga classes every Saturday morning, check out their community page for more info.
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♥ T2
After my Yoga class, I floated down the shopping centre to T2 where I spent some time tasting the newest brews on offer. Shopping in T2 really is a treat for the senses, not only does the tea taste and smell amazing but beautifully decorated and bright tea wares fill the store, celebrating the history and art of brewing and drinking tea. My favourite T2 treat is Buddhas Tears, a light green jasmine infusion that delights the senses and warms the soul. Whether you’re really into your tea, or just like the odd spot of English Breakfast, T2 has something for everyone. They are even selling tea biscuits, jam and iced tea now.
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♥ The Coffee Club
The Coffee Club have really spruced up their menu of late, with a large range of healthier meals now available. I stopped by for breakfast, and absolutely devoured the fruit and nut muesli with yoghurt and honey! The atmosphere at Coffee Club is nice too, amongst the buzz of shoppers (staying out of the winter weather probably!) So get along to The Coffee Club, order a fresh juice and a healthy brekkie the next time you’re at Karrinyup and enjoy excellent customer service as well as a nutritious meal.
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♥ Karrinyup Fresh
I love supporting local fruit and veg shops; they seem to be offering such a better product than most supermarket chains. The locally sourced, organic produce is of such a high quality and is really quite kind to your wallet too! Karrinyup Fresh have a great range of fruit and vegetables available, with a lot of Western Australian produce on offer. I also noticed a lot of items that are hard to come by which you might find in the ingredients list of a yummy Asian noodle or curry dish. Stock up on veggies and make some tasty vegetable soups to keep you warm this winter!
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♥ Healthy Life
Healthy Life has been providing premium quality health foods and advice for Australians since 1968 – helping customers achieve and maintain their best health and sense of wellness. Healthy Life have a huge range of vitamins and mineral supplements (stock up on Vitamin C and Echinacea to ward off winter colds!), whole foods, herbal teas, beauty products and sports nutrition and supplements. I picked up some Eco Cacao Powder which I love using for baking.
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♥ Lorna Jane
Inspirational activewear label Lorna Jane have some great winter styles in store at the moment. Put some colour into your cold morning run with gorgeous new tights and tops in bright pink, purple and orange.
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I am loving the new Max Impact Excel longsleeve top in electric purple – guaranteed to keep you warm and stand out in the workout crowd! Make sure you check out Lorna Jane’s gorgeous range of inspirational books and accessories too.
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♥ Dymocks
Australia’s favourite bookstore are now featuring a Healthy, Wealthy & Wise selection of books. Handpicked by Dymocks staff, these titles cover a range of topics including health, wellbeing, self help, religion and recipes. I picked up a couple of interesting titles: Religion For Atheists by Alain de Botton and I Quit Sugar by Sarah Wilson. Both of these reads are going to be eye opening for me, I am by no means an atheist but always searching for a bit more meaning in life and as for sugar, well, I know I can’t quit it completely but I’m looking forward to reducing my intake as much as I can!
♥ Belén
A day of wellness wouldn’t be complete without a bit of pampering! Belén Karrinyup is the perfect place to switch off from the world and indulge in a bit of luxury for a while. I was very lucky to be treated to a De-Stress Facial, which is a combination of Belén’s signature facial treatment and a 30 minute massage.
This was the most relaxing and rejuvenating hour of my existence. My aching muscles melted away, my skin was deeply cleansed and exfoliated thanks to Dermalogica and I emerged in a state of tranquillity. The staff are fantastic, I was so impressed with their client service and truly felt like a valued customer. I will certainly be back for some more pampering this winter.
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♥ Rawsome Treats at Stockholm Café
Don’t forget to stop by Stockholm Café for one of Rawsome amazing treats! These little winners are the perfect snack for boosting energy levels and curbing cravings all in one little raw, organic and healthy treat. They are so yummy you wont believe it’s healthy.
Review by Lucy Anderson.
* Lucy was a guest of Karrinyup Shopping Centre.
Be well,
xoxo
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by Annette @ Wellness WA | Jul 9, 2013 | Other
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♥ First up, briefly tell us a little bit about yourself!
I am an almost 23 year old Marketing and Management graduate who lives in Perth/Northbridge/North Perth (the zoning is really weird, we are postcode 6000 but more Northbridge than Perth) with her partner and bulldog. I work 9-5 in the corporate world, and enter my fashion and blogging world via Little Miss Mon Bon outside of those hours. I have always been a dance fanatic and I don’t think I will ever grow out of that!
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♥ Tell us about your daily beauty routine.
I am very minimalist in what I do to/put onto my skin. I have rather fussy skin in as it doesn’t need much (in way of moisturisers or treatments) and it hates a lot. If I am not careful with my products, I will end up with an ugly, bumpy face rash!
Each morning I wash my face with a gentle cleanser (my current favourite is the Neal’s Yard Rose Facial Wash), swipe on some mascara and dabble a little bronzing blush on my cheeks. To remove my makeup at the end of the day, I use the NYR Organic Make up Remover and wash my face with my NYR cleanser again. If I am going to moisturise (which is rare as my skin perspires badly under most moisturisers or breaks out in a rash), I prefer to spritz my face with a hydrating spray such as the NYR Hydrating Frankincense Facial Mist.
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♥ What's the one beauty treatment you can’t live without? And your favourite place to have it done?
Massages. Massages for sure! As I am currently trying to save some money to buy new furniture and a car, my new favourite place to get a massage is at home from the boyfriend! Unfortunately I haven’t been able to indulge in a professional massage in a while, but a massage is a massage and I can’t complain. When I am not in money saving mode I like to salon hop and experience different massages from different salons – they all have something different to offer!
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♥ Who do you trust with your hair in Perth, and why?
Bee Rizzi at Peggy Sues
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♥ Favourite budget / at home beauty treatment?
I really can’t go past a warm bath with Epsom salts. I am continuously aching and sore from dancing, so Epsom salts really are a savior!
♥ Your three, absolutely cannot live without, favourite products?
NYR Rose facial wash, LimeCrime lipsticks and my mascara
♥ Do you have any secret tips you use to keep looking / feeling great?
In all honesty, I find that keeping it simple and just being me works for me! No overkill with the makeup, plenty of sleep and not being on a strict diet have all worked out pretty well for me so far.
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♥ What beauty treatment/ wellbeing activity would you love to try but haven’t yet?
I would absolutely love to try aerial silks (Tissu). Coming from a dancing background, aerial silks have always fascinated me. The intense muscle toning and strength that would be built up over time would be amazing. I would also like to try pilates and a green smoothie (can you believe I never have?!)
♥ Describe a typical day of eating for you.
Seeing as most of my days are spent at work, I will walk you through my typical work day of eating. My partner and I can go all out with dinners sometimes, so I try and stick to a more healthy/lean breakfast and lunch to balance it all out.
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Breakfast:
♥ A bowl of oats with skim milk or some fruit (summer fruits are the best!) with Mundella greek yoghurt with honey.
♥ One cup of tea (white with one, lemongrass and ginger or chai)
♥ A glass of water
Morning tea:
♥ One cup of tea (white with one, lemongrass and ginger or chai)
♥ Some cheese and crackers or more fruit
Lunch:
♥ Brown rice, tuna, cherry tomatoes, avocado and feta or a ham, lettuce, tomato, avocado and jarlsberg roll
♥ Glass of water
Afternoon tea:
♥ Some cheese and crackers or more fruit
Dinner:
♥ Anything from meat and vegetables to a tuna bake. We don’t really stick to a strict dinner eating plan (but we are working on that in the coming weeks!)
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♥ Describe your fitness routine.
I am very fortunate to be living a stone’s throw from the city, and working in the CBD. Not only am I super close to work, but I get a good hour or so of walking in when I complete the round trip each day. Each week I take 2 Jazz dance classes on a Wednesday night, and a lyrical dance class on Saturdays. If I am feeling really good, I will go for a jog around Hyde Park.
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♥ Do you take part in any alternative therapies or take supplements? If so, discuss.
I used to use Carla Oates Inner Beauty Powder, but since running out I haven’t repurchased it. I really love it because it is packed full of nutrients and it tastes great – even my partner enjoys it!
♥ How many hours sleep do you usually get each night? Do you have any bedtime rituals or tips to help you get a great nights sleep?
A lot! I love my sleep; I can’t function without a good night of shut eye! Since having glandular fever I find that I get tired very easily, and if I don’t sleep properly it causes all sorts of issues. Each night I get between 7-8.5 hours of sleep, and if I am lucky, I can get a half hour power nap in during the day when I am not working.
♥ How do you like to relax? What are your favourite ways to de-stress?
I absolutely love sitting down with a big mug of tea and lighting some scented candles. If there are a couple of fashion mags thrown in there it becomes complete bliss!
Thanks Monique, check out her blog at Little Miss Mon Bon!
If you have any questions for Monique, please leave a comment below! 🙂
Be well,
xoxo
by Annette @ Wellness WA | Jul 2, 2013 | Dining, Food, Inner City, Organic
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While it’s perfectly possible to dine out on a gluten and dairy free diet, it does get a bit tedious having to ask wait staff endless questions and sometimes having to compromise on what you really fancy. In spite of this hassle, I’ve persevered over the years because whilst I love to cook, I also relish the social side of eating out and don’t want to isolate myself because of my dietary issues.
So when a gluten and dairy free restaurant recently opened up on my doorstep it was time for celebration! Solomon’s is the brainchild of Paul Ridge aka rapper Drapht. Having experienced his own health challenges and dietary limitations, Paul was determined to create a quality health-focussed outlet in his neighbourhood, giving the food-challenged consumer more choices. Nothing inspires me more than when people turn personal adversity into a gift that helps others. Bravo Paul.
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To say I was keen to sample the goods is a huge understatement! A lunch date was quickly arranged and giddy with excitement I was soon devouring the menu, feeling like a kid in a lolly shop knowing that nothing was off limits. The menu includes raw, vegan, fish and meat based options – great variety to suit all appetites and a range of prices to suit different budgets. But how to choose? A dilemma I haven’t faced in a long time. It all sounded so amazing. From the sweet potato gnocchi with citrus and coriander pesto, to the purple carrot and black bean sliders on homemade quinoa bread. Heaven! Orders finally placed and fingers tightly crossed that my expectations would be met, we settled in with a vegan mango lassi and enormous pot of rooibos tea.
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I wasn’t disappointed. A combination of organic chicken, brown rice and broccoli salad with Asian herbs and spices, and raw falafels with coconut yoghurt was a winner. Great flavours, fresh ingredients and filling, but not heavy. A large side of kale chips served with pink salt and fresh orange wedges completed our entree.
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The raw goji berry cheesecake proved impossible to resist – refined sugar free of course – and was so delicious that a small amount leftover was quickly wrapped to take home.
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As well as serving up tasty, healthy food Solomon’s has a relaxed friendly vibe, a cool urban interior and open air dining at the back of the restaurant. Paul was a fantastic host, generously sharing information about his naturopath and other health tips alongside the lovely food. Two very happy and loyal local customers achieved!
Solomon’s, 487 Beaufort Street, Highgate
08 9328 7995
http://www.facebook.com/SolomonsSoulFood
Have you been to Solomon’s yet? How do you handle eating out with dietary limitations? Any go-to places in Perth that I should know about?!
Article by Karen, holistic health coach and owner of Conscious Cravings whose mission is to inspire people be more nourished with food, life and love. Find her on Facebook!
Be well,
xoxo
by Annette @ Wellness WA | Jun 26, 2013 | Interviews, Yoga
♥ – Photography by Luke Thompson
♥ First up, briefly tell us a little bit about yourself!
I am a lover of Yoga and through my business Sukha Yoga I am able to share my passion for the Yoga teachings. I have always had an interest in wellness and originally completed my degree in Naturopathy. I worked as a Naturopath in Perth and eventually in a Holistic Chemist in New York City. It was while I was living in NYC I discovered my Yoga home, Laughing Lotus. Since that fateful first discovery I have now undertaken 500 hours of training at the studio with Dana Trixie Flynn and her fabulous teaching faculty. Forever grateful for my teacher’s blessings I now share Lotus Flow Yoga here in Perth.
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My classes incorporate Vinyasa Flow to music and I draw on poetry, stories from ancient texts and scriptures that inspire me to thread through classes. I feel very lucky to have met so many great people through teaching Yoga and have made many friends that have simply started with them unrolling their mat in class. I am an ambassador for lululemon athletica and am proud to represent such a innovative and grass roots based company.
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When I am not sharing Yoga I offer a wellness consultancy service where I aim to empower people to restore wellness through diet and lifestyle modifications. I love to travel, observing and appreciating life all over the world. I recently married my wonderful husband Craig and have special family and friends who mean the world to me.
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♥ Tell us about your daily beauty routine.
I use Pangea Organics Australia Wild Plum and Willow Facial Cleanser. Pangea Organics is a company based in Colorado USA and offers lovely plant based skin care, which are free from GMOs, Artificial Colors or Fragrances, Synthetic Preservatives, Petroleum and Sulfates or Detergents. You can find their range here. I also have been a long time fan of Aesop products (their hand and body lotions smell amazing) and am using their Fabulous Face Oil as we head into the cooler months to keep my skin hydrated and happy.
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♥ What’s the one beauty treatment you can’t live without? And your favourite place to have it done?
I don’t have a beauty treatment I can’t live without although my body enjoys a bit of acupuncture and a visit to my excellent Physiotherapist Mr Trevor Aung Than if I have been overdoing the Yoga arm balances or cycling.
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♥ Who do you trust with your hair in Perth, and why?
Shane Dias in Claremont has a his own salon which he has built from his excellent reputation. He’s very skilled and has traveled the world mastering his craft, and is genuinely such a lovely guy to chat to.
♥ Favourite budget / at home beauty treatment?
I find a swim in the ocean does wonders for my skin, and I always feel great being immersed in the beautiful salty sea.
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♥ Your three, absolutely cannot live without, favourite products?
Whenever I am traveling I like to pack light and the following trio works for me. A nice bottle of perfume like, Diptyque Ofresia to spray and feel fresh (especially appreciated after long journeys if you don’t feel it), Lucas Paw Paw ointments for dry lips, bites, rashes and dry shampoo is excellent stretching out the need to wash hair.
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♥ Do you have any secret tips you use to keep looking / feeling great?
Practicing Yoga and sharing Yoga feeds my soul and keeps me feeling bright. A mostly plant based diet keeps my insides happy and I love to move and will try any activity. I think I have inherited pretty good genes as my pop is 94 and is still going strong. One of his secrets to longevity is “eat your vegetables”.
♥ What beauty treatment/ wellbeing activity would you love to try but haven't yet?
I would love to enroll in an Ayurvedic Panchakarma program one day. Perhaps somewhere in Kerala where there is daily Yoga Asana and massage prescribed to my Dosha along with cleansing ocean swims and palm trees to lie under…
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♥ Describe a typical day of eating for you.
I’ve been Vegetarian for the past 9 years and I practice wholefood cooking to keep me feeling optimal. Wholefood cooking means to consume foods closest to it’s natural state, preparing meals using fresh unprocessed ingredients. Breakfast is varied but usually involves some Chia seeds thrown into Yoghurt with nuts and seeds or may be some toast with almond butter or avocado or an egg.
Lunch lately is green soup – a whole lot of green veggies pureed together (with some Kale and herbs from my veggie patch) and dinner could be anything from tofu or tempeh stir fry, soup with legumes or lentils, salads, curry and or may be a raw food creation like zucchini pasta. I snack on raw veggies, a nut/seed/raw cacao/goji berry mix and really enjoy a Soy Long Macchiato mid morning.
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♥ Describe your fitness routine.
I practice Yoga most days. I love to cycle and commute on my single speed to classes in the city. I also ride for longer distances on a road bike and I mountain bike in the hills or down south on weekends. I love to surf and am the eternal beginner, I enjoy being tossed around and the thrill of jumping up – even if the wave has broken and I’m on the white wash with all the other kids. I belong to a Capoeira group and have recently gotten into triathlons so swimming and running training are also added in. Love to move : )
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♥ Do you take part in any alternative therapies or take supplements? If so, discuss.
Being a Naturopath I do believe supplementation can be of benefit when necessary. Over the Winter months I like to take New Chapter Life Shield Immunity which is a fortified mushroom mix for additional immune support (available on iherb.com). I add in some vitamin C and Echinacea if I feel a cold coming on. I also take a good quality magnesium diglycinate to support musculoskeletal health.
♥ How many hours sleep do you usually get each night? Do you have any bedtime rituals or tips to help you get a great nights sleep?
I aim to get 7 hours of sleep. I generally don’t have any trouble falling off to sleep but I have found an evening practice of Yin Yoga can really contribute to a lovely night’s rest.
♥ How do you like to relax? What are your favourite ways to de-stress?
I love Yin Yoga for restoring my energy and for winding down. Yin encourages a practice of patience and really allowing time for the body to receive the poses, which is deeply nourishing for the nervous and adrenal system. I love reading literature. I enjoy spending time with my husband, family and friends whether it be over a shared meal, outside in our beautiful natural surrounds of WA or in the ocean rolling amongst a few waves. Bliss.
Thank you Lara for sharing your beautiful routine with us 🙂
If there are any questions or comments for Lara, please leave them below!
Be well,
xoxo
by Annette @ Wellness WA | Jun 24, 2013 | Food, Wellness Tips
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Whole grains are not only delicious, but also nutritious and versatile. Packed with vitamins, minerals and fibre, as a slow release complex carbohydrate they provide a sustained energy source. Whole grains are a settling and calming food, aiding the release of serotonin, our happy hormone. They’re also all-round cooking superstars, providing a nourishing accompaniment to main dishes, a base for yummy salads, warming porridges and baked goods.
For a long time my whole grain repertoire consisted of pasta and rice, rotated on an almost daily basis, with some oat porridge thrown in for good measure. My experimentation was limited to trying spelt pasta, but generally I was stuck in a fairly major food groove. Things couldn’t be more different today – I’m happy to say that I’ve embraced the full range of whole grains in all their glory. My top three gorgeous gluten free grains at the moment are:
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– Quinoa: currently very popular, this South American seed-like grain is the most nutritious of the bunch and also cooks very quickly making it a boon for busy people. It contains all eight amino acids, is high in protein, B vitamins, vitamin E, iron, zinc, potassium and calcium. Easily digested, quinoa makes a delicious side dish, salad base or porridge (use rolled or flaked quinoa for best results). I also add cooked quinoa to soups – it makes its way into my belly most days in some shape or form!
Quinoa must be rinsed before cooking to remove the saponin, its natural bitter coating. Cook one part quinoa to two parts water, covered, for 15 minutes (rolled or flaked version cooks much quicker). Try red quinoa for a very pretty addition to a meal.
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– Millet: I’ve recently discovered this tasty grain which is high in protein, iron, magnesium and potassium. It also contains silica which helps keep bones flexible, has anti-fungal properties, soothes indigestion and morning sickness, nourishes the stomach and kidneys, and is a warming food, making it a great winter option. It can be used in porridges and to make breads, but I like it best as a side dish to a slow cooked stew or curry. Again, cook one part millet to two parts water, covered, with cooking time approximately 30 minutes.
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– Amaranth: another seed-like grain, the Aztecs and Incas loved amaranth and I can see why – I’m in love with my warming bowl of rolled amaranth porridge at the moment! I’ve also been using amaranth flour in baked goods with some good results. High in protein, amaranth also contains iron, phosphorus, calcium, copper and manganese and the amino acids methionine and lysine which are rare in grains. Cook one cup of the standard grain with three cups water for 25-30 minutes, covered (rolled amaranth cooks very quickly).
Some simple ideas for wholesome whole grain meals:
♥ Rolled amaranth or quinoa porridge cooked with your choice of milk – check the pack for recommended cooking times, mine takes 1-2 minutes. I sometimes add a scoop of vanilla pea protein powder during cooking, with a bit more water. Top with your favourite fruit, nuts, cinnamon, a drizzle of brown rice syrup etc.
♥ Cook extra grain with dinner and use as a base for a filling salad the next day. Add sliced avo, cherry tomatoes, roasted veg, lentils, chick peas, boiled egg, tuna etc., a dash of olive oil, lemon juice and and some black pepper.
♥ Make a pilaf. Cook the grain and whilst cooking stir fry an onion, a clove or two of garlic and some chopped mixed veggies such as leeks, zucchini, capsicum and broccoli. When the grain is ready, add it to the veggies and stir through. Lovely with a drizzle of tahini, a squeeze of lemon juice and some chopped fresh herbs. Serve on its own or with grilled chicken or fish.
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♥ Rolled quinoa can replace rolled oats to create gluten free baked goods – for example this delicious Apple & Cinnamon Breakfast Cookie!
For ultimate nutrition and digestibility, it’s advisable to soak grains in water prior to cooking. Soaking softens grains and removes phytic acid which keeps some of the nutrients locked away. Soak for 1-8 hours, drain and discard the soaking water. Also organic grains wherever you can – you can buy in bulk at some health food stores and markets.
What is your favourite whole grain? Be sure to share in the comments below, and if you have a favourite recipe I’d love to hear it! 🙂
Article by Karen, trainee health coach and avid blogger about experiencing true wellness by living your most authentic life. You can find her at www.consciouscravings.com.au and over on Facebook!
Be well,
xoxo
