29.5.14

My Favourite Health Documentaries

I have got the perfect weekend program for you, a health documentary and a slice of my healthy tarte tatin. (Recipe on yesterday's post here)  Nothing better on a cold & rainy winter weekend!

I also suggest getting your boyfriend or family to watch some of these health documentaries with you to educate them on some of the food issues and understand your healthy lifestyle.I truly believe learning more on those issues will make anyone more aware and open to a healthy lifestyle.

So this is my top 4 health documentaries.There are many more health documentaries that are worth watching but this is a great selection for a start! 



This is an American health documentary on industrial farming and highlights the effects of industrial farming on animals, environment and health. Must watch for everyone!

This is a documentary about nutrition and the idea that foods and diets influence and can cure a range of health conditions such as diabetes, heart disease, cancer and depression. It promotes a plant based diet but the arguments behind it are very interesting and eye opening. 

This American documentary on foods and nutrition advocates a plant based diet to treat a range of illnesses. The documentary is led by 2 great professors of Nutrition and highlights the findings of the China Study by professor Campbell. 

From the same creators of the Food Matters documentary, this documentary exposes the deceptive strategies of the diet and weight loss industry and gives advice on how to start living a heathy life. It features interviews from well-known health authors and medical professionals. 

I also liked the documentary on juicing called "Fat Sick and Nearly Dead" which made me purchase a juicer the day after watching the documentary!

Feel free to share below your favourite health documentaries or what you thought of the ones listed above. Did it make you change your lifestyle? Or open your eyes?

28.5.14

Tarte Tatin Recipe

This recipe is really close to my heart as it used to be the favourite recipe of my late grandmother. I feel closer to her and my family when making old fashioned french family recipes. I hope she approves my healthy version. No butter, no sugar, no flour but still delicious!


Tarte tatin recipe
Tarte tatin healthy
tarte tatin recipe gluten free

Ingredients:


  • 3 large apples or 4 medium ones;
  • 2 tbsp of coconut oil;
  • 1 tsp of cinnamon;
  • juice of 1/2 lemon;
  • 1/2 tsp of vanilla;
  • 3 tbsp of coconut sugar;
  • 1 cup of rolled oats;
  • 1 cup of almond meal;
  • 3 tbsp of rice malt syrup;
  • 1 tsp of water;
  • 1/4 cup of coconut oil;
  • pinch of salt;
Instructions:
  1. Preheat your oven to 180 degrees;
  2. Peel your apples;
  3. Slice thinly and cook in a pan with 2 tbsp of coconut oil on low heat;
  4. Add in the cinnamon, lemon juice and vanilla and when the apples are starting to soften add in the coconut sugar to caramelise them;
  5. In a cake tray or tart tray line some baking paper before laying the apples on the bottom of the dish;
  6. make sure to build an even base with the apples and cover all spaces;
  7. To make your healthy pastry mix the oats, almond meal and coconut oil with your hand; 
  8. Add in rice malt syrup - it should be sticking together now if not add more rice malt syrup or a bit of water;
  9. Because it is not like a proper pastry I used my hand to flatten it on the apples - try to create an even layer. It doesnt have to look to pretty because it will be at the bottom! 
  10. Put in the oven to cook for 25 min or until golden;
  11. Leave to cool the tarte tatin for 5-10 min and turn over using a plate underneath the cake tray to flip it around. 
I hope you enjoy my healthy version of the tarte tatin. 




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22.5.14

Raw Berry Cups


The other night I was craving some raw chocolate and came up with this raw chocolate berry cups recipe. It is quite similar to the well-known raw chocolate peanut butter cups but filled with yummy fruit!

Best thing is that this recipe is as quick to make and great for people with peanuts or other nuts allergies.

They were a big hit in my house for little after dinner treats. You could use any berries you wished. I used frozen raspberries that I defrosted slowly on the stove.

If you have yet to try raw chocolate it is going to change your world! Hope you enjoy them!

Ingredients: (makes 8)
  • 1 cup of fresh or frozen berries (I used raspberries there)
  • 3 tbsp raw cacao powder
  • 1/2 cup coconut oil
  • 1-2 tbsp of honey or maple syrup
  • pinch of salt

Instructions:
  1. Warm raspberries slowly on the stove and puree them in a food processor or with a fork;
  2. In a bowl, mix the coconut oil (reheat on the stove if needed at this time of the year!) and cacao ;
  3. Add in the honey and salt;
  4. Pour a lawyer in the bottom of the cups (from Coles & any kitchen shops);
  5. Leave to set in the freezer 10 min;
  6. Pour a generous layer of the berries in and then top with the remaining cacao/coconut mixture;
  7. You can also include goji berries or nuts as toppings.
  8. Leave to set in the fridge for 30 min or in the freezer if you are in a hurry to eat them (like I was!)






20.5.14

Healthy Chocolate Mousse


chocolate mousse recipe
chocolate avocado mousse recipe

I have never met anyone who did not like French chocolate mousse. And I have yet to meet someone who does not like avocado chocolate mousse either. My husband who is my taste tester for all my recipes absolutely loved this chocolate mousse!

The french chocolate mousse is made with lots of egg whites beaten to get the mousse consistency. It is actually hard work and tricky to get it perfectly right. On the contrary this healthy avocado chocolate mousse recipe without eggs is super easy to make and much better for your waist. So read below for this delicious and easy healthy chocolate mousse recipe with only 4 ingredients!

Makes 2 medium sized pots or 4 smaller ones.

Ingredients:
  • 1 ripe avocado
  • 1/2 cup soaked cashews  in water (overnight or for a few hours)
  • 3 tbsp of raw cacao powder
  • 3 tbsp of organic honey
  • 3 tbsp of water
  • pinch of salt

Instructions:
  1. Soak cashews in water for a few hours (you can skip this part if no time but you might need to add more water to get them more creamy)
  2. Rinse and blend in a food processor until creamy;
  3. Add some water;
  4. Add in the avocado and blend some more;
  5. Add in the cacao, honey and salt;
  6. Blend some more;
  7. Serve in individual pots and chill in the fridge for 1 hour before serving.
  8. Optional: top the chocolate mousse with goji berries, berries or nuts to top.

I promise you the chocolate mousse doesn't take like avocado! The honey and cacao flavours take over the avocado flavour in this avocado chocolate mousse recipe.



17.5.14

Baked Apples | Pommes Au Four




 Pommes au four or roasted apples are a common french dessert. My mom loved them and they were served with creme fraiche or vanilla ice cream. I turned them into a healthy dessert by swapping the sugar for honey and the dairy for nuts. It is so good and so easy. Perfect dessert for autumn as well as it is a warm dish and apples are in season. 

Ingredients:

  • 2 apples (1 per person)
  • 1 tbsp of honey
  • 1 tbsp of silvered almonds
  • 1 tbsp of walnuts
  • 1/2 tsp of cinnamon
  • 1/2 tsp of cardamon

Instructions:

  1.  Preheat the oven at 200 degrees;
  2. With a knife remove the core of the apple by cutting a hole from underneath the apples;
  3. On a sheet of baking paper place the apples and sprinkle cinnamon and cardamon on the skin and put in the oven;
  4. Let the apples to cook for 30 min until they are tender inside (use a knife to check if they are ready if need be);
  5. Spread a little bit of honey on them and sprinkle nuts;
  6. Serve warm; 


My Favourite Perth Shops


I have decided to start a new series of post answering common questions I get asked through the blog and my instagram profile (@healthywifeperth).

I often get asked where I buy some of the ingredients I use in recipes or where to find such and such products so I have decided to list below all my favourite shops. I live north of the river in Perth, Australia so this post would be more suited for other N.O.R peeps but I will list a few of the shops that I know of S.O.R.

Farmers Markets:

If you haven't caught the farmers market bug yet I highly recommend you go to one this weekend. They are so many good ones where you can buy fresh local fruits and vegetables, a wide range of more affordable organic produce, artisan bread, free range eggs and other goodies. 

My favourites:
I get all my vegetables and fruits from the farmers markets as well as eggs and artisan bread like rye sourdough.

Grains, Nuts:

For all my grains, spices, nuts, cacao and goji berries I only shop at Kakulas brothers in Northbridge (and also in Fremantle).

They sell everything in bulk with quite a few organic options and I just find this shop truly amazing. You will see me there once a month filling up a basket full of cashew pieces, almonds and organic red quinoa.

Organic:

When I try to buy specific items like Kombucha, black bean spaghetti my go to shop is Organic on Charles. But I also go to:

Meat:

I try to buy as much of my meat at a local butcher. The closest to my house is Mondo Butcher. I buy organic chicken, grass fed beef and other meat products there on saturdays. 

Beauty Products:

For all my skincare needs I usually buy them at a health food shop or I shop online at Iherb.com It is an online shop of health products from America. I often end up buying teas or hard to find items in Australia. The delivery time is quite good in under 10 days usually. (I will soon write a new post on my favourite organic/ non toxic beauty products. Stay tuned!)


If I am in a hurry I find that most Coles and Woolworths these days stock more and more healthy organic produce such as organic canned beans, organic oats, Coconut oil and a few more bits and pieces!

Let me know if you have more questions/ ideas for some more posts like this from me! 


8.5.14

Healthy French Onion Tart


I have decided to start a new tradition in my home of honouring my french upbringing and cooking once a week a traditional french dish. It gets me excited to cook some of my favourite and some traditional french recipes- a little bit a la Julie & Julia. So far I have made quite a few delicious ( but not so healthy) french recipes such as crepes, coq au vin and a traditional southern france pepper omelette called "piperade".

I have fun trying to turn french recipes in more healthy options and I hope to post a lot more french inspired healthy dishes on this blog in the future. This onion tart for example is gluten free and much lighter than the traditional one. As always my husband loved it and even said how much I have improved in my cooking in the past year since starting this blog. I hope you all like it and let me know if there is a particular french recipe you would like me to make here!

ps: I get lots of compliments on my pictures and I am so thankful for everyone. I am not a professional and only try my best using a Canon EOS 600 D camera- some dishes are more photogenic than others though and I struggled taking a good picture of this tart!

Ingredients:

Crust:

  • 2 cups of almond meal;
  • 2 fresh eggs;
  • 2 tbsp of coconut oil;
  • dried italian herbs;
  • 1/2 tsp of salt;

  • 4 big brown onions;
  • 2 tbsp coconut sugar ( or raw/rapadura sugar for a caramel flavour)
  • 1 tbsp coconut oil;
  • 1/2 cup of goat cheese feta; (optional)
  • fresh or dried thyme to top;


Instructions:

  1. Pre heat your oven at 200 degrees;
  2. Grease a tart mould with coconut oil;
  3. Mix almond meal, eggs and the other crust ingredients in a bowl and transfer into the mould;
  4. Use your hands or a fork to press the crust flat and even into the mould;
  5. Put it in the oven to cook for 20 min;
  6. In the meantime slice the onions and cook in a pan with the coconut oil until brown then add the sugar to caramelise a little bit;
  7. Take the crust out of the oven and pour the onion mix on top;
  8. Add in the goat cheese and thyme and put back in the oven for 10 min;
Goes well with a nice green salad for a light dinner.




4.5.14

Raw Orange Chocolate Slice



One of the perks of the house we are currently renting are the 2 orange trees in the garden. For the past 2 years we have been renting we have not had any good oranges but this year my husband (who comes from a family of citrus growers) has spent time watering and taking care of them and we have 2 trees with lots of nice oranges this year. They do not have peeps and are less acid  than your normal oranges. I am so excited to be eating and drinking oranges for the next few weeks. Nothing beats homegrown organic crops! 

This raw orange chocolate slice recipe was picked by my mother in honour of Mother's day coming up. Her favourite combo is chocolate and orange and that was perfect to use my first homegrown oranges. 

Raw Orange Chocolate Slice Ingredients: ( serves 20):

Base:
  • 1 cup almonds;
  • 1 cup sunflower seeds ( or 1 cup of almonds/ other nuts);
  • 2 tbsp of coconut oil;
  • 1 tbsp of rice malt syrup ( or honey)
  • 1/2 tsp of cinnamon;
  • 1/2 tsp of zest of orange;
  • dash of salt
Filling:
  • 2 cups of raw cashews soaked overnight;
  • 1/2 tsp orange zest 
  • juice of 1/2 orange;
  • 2 tbsp of rice malt syrup ( or honey/ maple syrup)
  • 3 tbsp of water;
  • 5 tbsp of raw cacao powder;
  • dash of cinnamon;
  • dash of salt;
  • 1/2 orange cut into small quarters to decorate the slice;

Instructions:
  1. Soak cashews overnight or 8 hours in water;
  2. Mix the almonds in a food processor on high speed, add in the sunflower seeds;
  3. On a stovetop mix the coconut oil and rice malt syrup or honey until liquid.
  4. Let to cool down and mix with the nuts with salt, cinnamon and orange zest and pulse in the food processor;
  5. Lay the base into a slice try with glad wrap underneath for ease when taking out of the fridge;
  6. Put the base in the freezer while doing the filling;
  7. Rinse the soaked cashews well under water and mix them in the food processor adding water and orange juice until creamy and smooth;
  8. Add in the food processor the cacao, rice malt syrup, salt, cinnamon and orange zest and mix until it reaches a smooth and soft consistency;
  9. Lay on top of the base;
  10. Sprinkle raw cacao on the slice and add in the orange quarters to decorate if you wish;
  11. Keep in the fridge to set for 2 hours and serve. It can keep for a week or keep some in the freezer.

raw orange chocolate cake

raw orange chocolate slice

raw orange chocolate cheesecake

raw orange chocolate cake

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