Oh golly me! Long time between visits!!

It’s been nearly a year since I last wrote. In that time I’ve had a little baby (who is now 9 months!) and as I have become a mother myself I have create and understand my own version of ‘mother nurture’. I first started this blog when my mum was sick with lymphoma and I wanted to understand more about why that may be and – noticing many similarities between us – what I could do to ensure it didn’t happen to me too. Since her passing and the ever evolving circle of life with me becoming a mother just 9 months later, I seem to understand more and more everyday about how self care is so important but how the priority is not yourself when you first have a baby! It’s really hard to nurture yourself, it’s so primal to want to care for the baby you nurture. I flew recently to America with my little boy and was reminded on the plane about in the event of something happening that we are to put our own oxygen masks on first! Only then can we be of the utmost assistance to our loved ones. So, going forward I want to use this space to explore and discuss some of the issues I face as a mother in relation to food, diet, lifestyle, breastfeeding, sleeping etc etc the list goes on as a mum! Thanks for reading and let me know what you think!

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Dirty Dozen and Clean 15

As I’ve mentioned, I am studying at the Institute of Integrative Nutrition which is a fabulous course that you get to do from the comfort of your own home, but also covers so much ground on topics which traditional Nutrition courses neglect. Since I’ve started there, I’ve been more and more aware of the dangers of pesticides on our food, pollutants and toxins in the air production and so have been trying very hard to eat mostly organic seasonal produce where possible. However,  as you know living in the modern world, sometimes this is just not possible and you may be forced to purchase foods which are not ‘perfect’, which can make one feel quite anxious.

indexOne great tool I have come across is the “Dirty Dozen” and “Clean 15” – which is basically, if you can’t afford organic ALL the time, there are certain foods you should only by organic to reduce risk of chemical contamination. Eating organic is the best way to eliminate the harmful effects of pesticides on the health of you and your family. Food that is grown without chemicals is the healthiest diet you can feed your body, and doing so can nourish your health and your soul.

Dirty Dozen = foods you should NOT eat unless organic
Apples
Celery
Cherry Tomatoes
Cucumbers
Grapes
Hot Peppers
Imported nectarines
Peaches
Potatoes
Spinach
Strawberries
Sweet Ball Peppers
Kale/ Collard Greens
Summer Squash

Clean Fifteen – foods which have the least amount of pesticides used to create and sustain them.
Asparagus
Avocados
Cabbage
Cantaloupe
Sweet corn
Eggplant
Grapefruit
Kiwi
Mangos
Mushrooms
Onions
Papaya
Pineapple
Sweet peas (frozen)
Sweet potatoes

Be aware of these Fruits and Veggies Treated with the MOST pesticides:
-HOT PEPPERS                    -LEAFY GREENS            – PEACHES              – CELERY          – CUCUMBERS          – APPLES                          -RASPBERRIES                    -GRAPES (IMP & LOCAL)    – STRAWBERRIES            – POTATOES            – PLUMS


Polenta Chips!

I’ve had these out at a restaurant before and they were so delicious and crunchy with a soft polenta middle, we decided to give them a try over the weekend. I love cooking tasty and healthy food for my family and friends but sometimes it’s nice to create nutritious foods which are a little bit of a treat, as well as easy to prepare for a larger group.

photoThis was super easy (and very inexpensive) and so I thought I would share with you here:

Ingredients:

  • Olive oil, to grease pan
  • 2L (8 cups) organic vegetable stock (best if you can make your own and just pull out of the freezer the day before)
  • 1 x 500g pkt instant polenta
  • Approx 1 cup finely grated hard goats or sheeps cheese
  • Coconut oil (or EVOO if you prefer) to shallow-fry
  • Couple stalks of finely chopped fresh rosemary from the garden
  • Sea salt flakes & freshly ground black pepper

Method:

Step 1: Brush baking pan with olive oil to lightly grease
Step 2: Bring the stock to the boil in a large heavy-based saucepan over medium-high heat. Use a whisk to stir the stock and gradually add the polenta in a thin steady stream, whisking constantly until all the polenta is incorporated. Reduce heat to medium and cook, stirring constantly with a wooden spoon, for 2 minutes or until mixture thickens and polenta is soft. Remove from heat and stir in the cheese.
Step 3: Pour the polenta evenly over the bases of the prepared pans and use the back of a spoon to smooth the surface. Cover with non-stick baking paper and set aside to cool. Place in the fridge for 4 hours (or freezer for 2 hours) to set.
Step 4: Turn polenta onto a clean work surface. Use a sharp knife to cut off the curved edges. Cut lengthways into 2cm strips. Cut each strip into 8cm-long pieces.
Step 5: Add some oil to a large saucepan and heat over high heat (when oil is ready a cube of bread will turn golden brown in 15 seconds). Add the chips gradually and shallow fry for 5 minutes or until golden brown. Use a slotted spoon to transfer chips to a plate lined with paper towel. Repeat, in 5 more batches, with the remaining polenta chips, reheating oil between batches.

I put mine in the oven while I waited for the others to cook. Then, sprinkled over the rosemary and sea salt and some more cheese. Delicious, easy for kids to make and a treat for the adults too! Enjoy 😉


Dreaming of the day this is the norm…!

I saw this little cartoon a while ago online and wanted to share it with you all. So simple. I’m dreaming of the day we go to a doctor and this is common place.
Screen Shot 2013-10-29 at 7.20.44 PM


Sauces and condiments

I was out with some friends yesterday who wondered how I ate the way I did without finding food boring. Before laughing at them, I got them to explain what they meant. They seemed to think food was tasteless without adding to it with sweet sauces and condiments. “How do you eat roast lamb without mint jelly” one cried, “what about a salad sandwich”, said another “you need a good chutney to make it taste ok”. “I just don’t get sugar free, what do you put on your porridge? It’s bland without sugar.”

There are so many responses to this, and to most of you reading, I would be preaching to the converted. What do you mean you can’t make food taste good without sugar? Seriously. There are so many amazing flavours that make a delicious meal, and once you discover fresh chilli, lemongrass, fresh herbs, nuts, oils, spices, coconut milk, vanilla pods, and you have a bit of creativity you can make anything taste good, and most importantly nourish your body!

I initially learnt to cook from my amazing mum and I’ve incorporated her understanding of how flavours work together with a bit of my own experimentation to create some delicious and flavoursome meals that everyone finds tasty. From poaching pears in the oven with coconut milk and cinnamon, to adding some goats cheese, capers and chilli to salmon, one just needs to think outside the square. I thought I’d share below my kale pesto which, can be made with any greens including silverbeet, basil or coriander, but this variation spices it up a bit and creates so many uses for it. With a piece of salmon for dinner, with an omelette for breakfast, or on a  gluten free cracker with some hard cheese for a afternoon snack. A really delicious condiment, that anyone can make in about 5 minutes and it can make even the most bland foods taste great!

 

kale pesto

Kale Pesto 

Blanch 4- 6 leaves of kale (Pull stalks off first). Put them into a blender or food processor with a good slug of a high quality EVOO (Extra Virgin Olive Oil), 2 whole peeled garlic cloves, 1/2 cup of raw macadamia nuts, a handful of parsley from the garden and blend. Scrape from sides to make sure it is well mixed, and if required add more olive oil and blend again. Add in 1/4 cup of grated sheeps pecorino (or any other hard cheese variation if you are not dairy intolerant) and mix through. Easy! Will keep in the fridge for about a week or if you cover it with EVOO will last a bit longer. Can be frozen and added to omelettes, stir-frys or to some cream for a tasty pasta sauce.

Enjoy.

 

 

 


All things coconutty…

coconutI love coconuts. I love them whole as baby coconuts for their water. I love them as milk. I love them as coconut pieces slightly browned and added to yoghurt, or thrown in my porridge and into sugar free sweet treats, and I love using coconut oil in cooking.

I’ve had lots of people ask me about coconut oil more recently, specifically why it is ok for us to use. With so much education the wrong way for the past 30 years about fat being the enemy, we now know that sugar is the enemy and we need to un-learn the ‘anti-fat’ message (See my post here for more info https://mothernurture.me/2012/11/20/quitting-sugar-6-weeks-on/).

Coconut oil is full of saturated fat, the good stuff. Sarah Wilson’s “I Quit Sugar” website is a plethora of info if you quit sugar, and recently posted an article on why the stuff is so good for you. I’ve re-posted it below, but you can find the full link here:

http://www.iquitsugar.com/faqs/why-is-coconut-oil-so-good-for-you/

Coconut oil is mostly made up of medium-chain fatty acids (MCFAs), also called medium-chain triglycerides or MCTs. MCFAs are smaller than most fatty acids. They permeate cell membranes easily, and do not require special enzymes to be utilized effectively by your body. On top of that, MCFAs are easily digested, thus putting less strain on your digestive system.

These factors, and more, imbue coconut oil with a bunch of unique health benefits:

It helps you lose weight

MCFAs are sent directly to your liver, where they are immediately converted into energy rather than being stored as fat. On top of this, MCFAs help stimulate your body’s metabolism, and increases the activity of the thyroid. MCFAs are transported directly to the liver, promoting “thermogenesis” which increases the body’s metabolism, leading to weight loss.

It curbs sugar cravings and energy slumps

Because MCFAs go straight to your liver to be used as energy, coconut oil is a source of instant energy to your body, much like when you eat simple carbohydrates. But although both carbs and coconut oil deliver quick energy to your body, the latter does not produce an insulin spike in your bloodstream. The former does. This saves you from a slump, and is good news for anyone struggling with insulin and craving issues.

It’s the healthiest oil to cook with

Coconut oil has a super high smoke point, which means it can be cooked to high temperatures (fried etc) without becoming unstable and thus oxidising in the body. It’s also the only oil to remain stable enough while still helping to promote heart health, support weight loss and thyroid function. Use coconut oil instead of butter, olive oil, vegetable oil, margarine, or any other type of oil called for in recipes, particularly those requiring frying and high temperatures.

It’s anti-viral and anti-fungal

Fifty per cent of the fat content in coconut oil is a fat rarely found in nature called lauric acid. Interestingly, the only other place it can be found is in breast milk. Lauric acid is considered a “miracle” ingredient because of its unique health promoting properties. Your body converts lauric acid into monolaurin, which has anti-viral, anti-bacterial and anti-protozoa properties. Coconut oil is also great for candida.  

It’s anti-inflammatory

There are many advantages to boosting your metabolic rate: your body’s healing process accelerates, cell regeneration increases to replace old cells, and your immune system functions better overall. When your immune system is functioning well, your body will be less inflamed. 

It’s REALLY good for thyroid issues

Coconut oil can also raise basal body temperatures while increasing metabolism. This is good news for people who suffer with low thyroid function. 

It’s great on your skin

Coconut oil, applied as a moisturizer, is absorbed into your skin and connective tissues, where it helps keep your connective tissues supple and strong, which helps to reduce the appearance of wrinkles and lines. Coconut oil on your skin also acts as an exfoliator for the outer layer of dead skin cells. Smooth!

See more here: http://www.iquitsugar.com/faqs/why-is-coconut-oil-so-good-for-you/

How do you like your coconut?!

 

 


Mother Nurture

I’ve taken some time out from writing of late, to do the title of this blog, some nurturing of my own dear Mum.

Since her diagnosis last year, she has undergone six months of chemotherapy and then three months ago has had the courage to undergo a revolutionary bone marrow transplant. It’s not an easy transplant, with many risks associated with it. Unfortunately, there were some complications and it did not go as well as we’d like to expect, however our dear Mum put up the most incredible fight and showed more courage and depth of spirit than I could have ever expected of anyone. I have such a huge admiration and the utmost respect for her. Sadly, she lost her battle last month. But, we know that if anyone could have beat it, it would have been my mum.

It’s been a massive journey for us all, and as a daughter and not a doctor there is only so much I can do. But I do believe that it’s the bits we have done as a family are the reason she has made it this far. From the years of support with chemotherapy, love, friendship and above all supporting her and her wishes for treatment, we’ve been there. As much as we’d like a different result, it is what it is. And in this last month, the incredible ties that have bound our amazing family together have been monumental. What a legacy she has left behind. How in awe I am of her. And how blessed I am that we have been there with her for this journey. Apart from the obvious of taking her food and green smoothies (!), and visiting her everyday, we have given her comfort, we have become knowledgeable in the entire BMT subject area, we’ve arranged masseuses so she too can have a little bit of her own nurturing, friends have come by, we’ve sat with her and most of all, loved, supported and nurtured her.
There will not be a day that goes by that I won’t think of my dear Mum. And I already miss her dreadfully. But, I’m aware that she was such a special lady, I believe she has done all she can for this lifetime, no doubt already she is busy in the next lifetime, doing amazing things elsewhere, making other people smile and feel special. And I can’t wait to see her again one day.

Thanks for your support on this blog. I plan to get back into it, and discover a bit more and share here about my own health journey as time marches on.