Ask Mira:: Miranda’s Big Smoothie Guide

Oh boy, have I had an absolute plethora of requests for this from you guys! And it makes me so chuffed! If you follow me on Instagram, you may have noticed me testing out some smoothie recipes this week. Its actually stimulated a lot of motivation for me, so thank you for that!

I’ll start this all off with a very detailed request from Ainslie, sent via Facebook:

“Hi Miranda, how are you? I need some inspiration from you please :) I really struggle eating in the mornings, it makes me feel really ill when I eat so I’m looking into having smoothies for breakfast so I’m getting something rather than skipping breakfast all together. Do you have any recommendations on good smoothie recipes that will give me everything I need and really help to boost my metabolism? Any help would be much appreciated. Thanks :)

Thanks for your request Ainslie, I’ve developed a few recipes for you that are sure to increase your metabolism, and what sounds like a sluggish digestive system – your tummy will be rumbling in no time! Continue reading

How to Live (Happily) with Food Intolerance

With increased awareness and understanding, over 17% of the Australian population (that’s 3.7 million people) are avoiding particular foods due to allergy or intolerance. Whenever I meet someone new, one of the most common things I am told about or asked about is that person’s (or their friend or family member’s) food intolerance or allergy, and how hard it is for them to find out what to eat or for them to actually stop eating the food that gives them their symptoms. Often, people are unwilling to completely remove said foods from their diet (I certainly was) and have an emotional attachment that makes them feel like they are missing out or feel that the food is a comfort to them, so continue to eat the food, or even worse – binge eat the food.
With this in mind, I thought that I would discuss my tips on living with a food intolerance, mixed with a bit of tough love, because you may not really realise, but by eating the food you are intolerant to, you are setting yourself up for a lot of damage.

Continue reading

Sugarfree September

There’s been a lot of stuff going around the media and the internet lately about quitting sugar – a lot of it saying that its bad for you or too extreme, but on the most part that it can be a really good way to get your health in control, which is certainly my perspective.

Have you heard of ‘I Quit Sugar’, the movement created by Sarah Wilson? I for one think it’s a fantastic direction as far as the health world is concerned. I’ve followed Sarah Wilson’s blog for years now – in fact I remember when she first Quit Sugar, as an experiment when she had nothing else to write about for her health column at the time.

From the outside, it can seem like Sarah Wilson’s lifestyle and expectations are unrealistic and unattainable for an everyday person, which I believe is the reason she cops so much flak Continue reading

Status Update (including some exciting news!!)

As its been a while since I posted a blog, and I have some exciting news, I thought that maybe I should give you lovely people an update.

The view of the glorious snow-capped Mt Bogong from my Mum's driveway in Mt Beauty

The view of the glorious snow-capped Mt Bogong from my Mum’s driveway in Mt Beauty

 

Essential healthy road trip snacks while giving Louie some fresh air - coconut yoghurt, fruit and nuts

Essential healthy road trip snacks while giving Louie some fresh air – coconut yoghurt, fruit and nuts

You may have noticed on my Instagram that I have been on a bit of a road trip back to my gorgeous home town of Mt Beauty to see my long time lady-friend, Laura, and the wonderful Josh tie the knot!

Photo by Sybrena Pahina

Photo by Sybrena Pahina

After quite a hard slog personally, they managed to put together the wedding of their dreams, complete with a cake made entirely of cheese wheels, mulled wine, a photoshoot in the snow, and plenty of giggles! I had the privilege of being a very big part of the wedding, helping wherever I could both up here and in Mt Beauty around the day. I even got to help make the wedding favours with Josh; cauliflower pickle, capsicum relish and pineapple and vanilla jam, with the labels I handwrote, to boot! It really was a fabulous day, with Laura texting me two days later; “Is it just me, or did I have the BEST WEDDING EVER?!!” (Classic Laura quote).

Handmade with love

Handmade with love

Before all this, in a moment of pure spontaneity, I hopped on a bus to buy some groceries for breakfast, but instead decided to ride the bus over to Carindale and get a haircut – just like that. I was in a bit of a rut and remembered the last time that I did a dramatic chop was a big moment of change for me, so in the spirit of that, I cut my hair in a way I had half-heartedly considered and I have not looked back. As soon as I my haircut was done, I walked into one shop, found one outfit, tried it on and knew that it was the exact thing that I was looking for to wear to the wedding (alas, the only photo I have of said outfit is of me in that changeroom). For someone like me who rarely has money to spend on such things, a moment like that means a hell of a lot. And now, when I get dressed in the morning I feel like my bubbly, sassy, baben self again – completely worth it!

Feelin my baben self!

Feelin my baben self!

” A woman who cuts her hair is about to change her life” – Coco Chanel

The outfit in question

The outfit in question

***MOST IMPORTANTLY***

I have also (very excitedly) been putting together my very own nutritional medicine and wellness coaching business – Miranda’s Wellness . This will be an interactive way for me to help you achieve your wellness goals and individualise the knowledge I have gained from 4 1/2 years of study to suit your health needs on a face-to-face basis, and I cannot wait to get started! My nutritional medicine and wellness coaching consultations will be available in the South Brisbane area, with a few extra services I’ll be giving you teasers about over the next few weeks.

I keep telling everyone that I feel equal parts terrified and excited, but I suppose that is just a sign that I am really passionate about the whole thing. I have already changed the banner on my blog and plan on putting in a few more changes bit by bit until I’m ready to launch (sometime within the next three weeks).

If you’d like to know more, please feel free to email me at mirandaswellness@outlook.com.

 

 

What have you been up to?

 

 

Miranda’s Famous Chicken Soup

Chicken soup 1

With all these frosty nights lately, there is nothing better than a chicken soup to warm up your body (and your heart). My chicken soup recipe has been highly requested, by friends, housemates and some of you out there in cyberspace, so it is without further ado that I share said recipe here.

The thing with this recipe is that it has slowly evolved over time to become the gorgeous masterpiece that it is. When I make it, I use my own chicken broth (or stock) and usually put in chicken from the whole chicken I roast the night before. However, at times, if I don’t have a whole chicken, I often will buy chicken cutlets with the skin on and cook them, starting skin-side down, in the bottom of the pan before adding the vegetables (it just means removing, cooling and pulling them apart and adding the meat back in at the end of the cooking process). I will often use up vegetables if I have them (eg. Broccoli stalk, celery tops, cabbage, wombok) to give the soup a bit more body, but listed below are the ingredients I will generally use. It does seem like a lot of ingredients, but it is well worth it and dead easy, I assure you!

This is a great one to make at the start of the week and reheat the leftovers throughout the week, it keeps for up to four days in the fridge and in the freezer for a little longer. Just make sure you bring it to the boil when you reheat it.

Miranda’s Famous Chicken Soup

chicken soup 2

Ingredients

GROUP 1

1tb coconut oil

1tsp sesame oil

1 brown onion OR 4-6 spring onions, diced

2-3 carrots, quartered lengthways, then diced

1-2 stalks celery, sliced lengthways, then diced

1 broccoli stalk, diced (optional)

GROUP 2

2 cloves garlic, crushed

3cm fresh ginger, grated

1tsp chilli flakes (or 1 chilli finely chopped)

GROUP 3

1 litre chicken stock (plus 1 litre water)

2 x star anise

1 x cinnamon stick

2tb fresh coriander

1tb honey

1tsp fish sauce

2tb tamari (gluten free soy sauce)

1tb rice wine vinegar

GROUP 4

¼ to ½ a green cabbage, sliced thinly

500g shredded chicken (or chicken from a whole roasted chicken)

1 heaped tb fresh miso paste *buy the kind that you find in the fridge (usually at Asian grocers) and is MSG free (you may have to do a bit of label reading to find this, but the Spiral brand is usually quite good)

Juice of 1 lime (optional)

chicken soup 3

Directions

This recipe is divided into groups to make it easier to determine which ingredients you add when. I will of course go into a bit of detail for each section, but I find the separation can make it easier when you are cooking.

Firstly, in a very large saucepan heated on a high heat, add the oil and when the pot is warm, add the rest of the Group 1 ingredients with a sprinkle of salt and saute, stirring for 4-5 minutes, or until these ingredients are softened.

Add the Group 2 ingredients and cook, stirring for another minute, or until fragrant.

Add the Group 3 ingredients, starting with the stock and extra water to prevent the ingredients already in the pot from burning. Bring the pot to the boil and reduce to a simmer with the lid on. It needs to simmer for at least 30 minutes. I like to simmer this for an hour, and it can go up to two hours cooking if you like, just keep an eye on the water level.

Right before you serve the soup, add the Group 4 ingredients, stir, and replace the lid. Let the soup simmer for at least 5 minutes, or until the cabbage is soft. (If you started with raw chicken cutlets, this is where you would take them out, allow them to cook, shred the chicken and add back to the broth.

Serve this broth nice and hot, and don’t worry about bread – this is full of protein and fibre, even if you do come back for seconds, it will only do you good.

Adjust to taste if you need to – perhaps more rice wine vinegar, more soy, more lime, more honey, more miso, more chilli?

Let me know if you give this a go – you can Instagram a photo @mirandaswellness with the hashtag #mirandaswellness – I’d love to see your creations!

Stay warm!

Kimchi & Pumpkin Pancake

Does anyone else like Kimchi and Korean food as much as I do? To be honest, I think it might be my obsession with Eat Your Kimchi and their FAPFAP (Food Adventure Program for Awesome People) videos – they are Simon and Martina, two Canadians that live in South Korea and have many K-Pop related videos but their food videos I how I found and fell in love with them. Their videos inspired me to try Korean food a couple of years ago and now, if I have the opportunity to eat Korean, I will always take it – it’s delicious!

Anyway, there is a fabulous Korean restaurant in West End with a lovely owner who gave us marshmallows on skewers to toast in the mini fire pit at the table (so cute). It’s called Hong Depot, and this recipe is an ode to their delicious Kimchi pancake.

While this is more of an omelette than a pancake – it is grain free – it is very tasty and quick to prepare.

Kimchi is a traditional Korean fermented vegetable product, similar to sauerkraut, but with chilli added. If I don’t have access to Kimchi, I substitute it for sauerkraut and a bit of chilli for a similar effect. Because Kimchi is fermented, it contains probiotics (or good bacteria) that can improve the function of your gut, improving the digestion and absorption of nutrients, and your immune system, by outnumbering and counteracting harmful microbes (this is a large portion of your immune system). As it contains chilli, it has a warming effect which can boost your circulation and in those who don’t eat chilli often, your metabolism.

kimchi pumpkin pancake

Kimchi Pumpkin Pancake

Ingredients

1/2tsp coconut oil

1/2tsp sesame oil

1/2 brown onion

60g pumpkin

1/4 cup Kimchi /sauerkraut w 1/2tsp chilli

3 egg, beaten

Directions

Make a cut down the middle of your onion half and slice thinly. Slice your pumpkin thinly, leaving the skin on.

In a small, deep frypan (15cm diameter) heat both oils on a medium-high heat. When hot, add the pumpkin and onion and fry until softened, but not brown.

Temporarily remove the pan from the head then, add the Kimchi/sauerkraut and chilli and stir through the onions and pumpkin. Add the egg mixture and stir vegetables through evenly. Return to the heat and cook for 3-4 minutes. Remove from the stove and place under the grill until golden brown and when shaken it does not wobble.

Use a spatula to gently loosen underneath the pancake. Place a plate upside-down on top of your frypan and gently flip to serve.

Tea Fiend: Miranda’s Tea Guide – Ginger Tea

If you follow me on Instagram or Facebook, you’ve probably noticed that I really really (REALLY) love tea. I love a hot cup of earl grey on a cold and slow morning, I love a bubbly and naturally sweet iced tea in the summer time, I love collecting new flavours and I even bathe in the stuff! But the thing I love most about tea is discovering the medicinal properties of the different herbs – meaning that you can drink specific teas to help your body do its thing!

From time to time, I’d like to explore with you these medicinal properties (goodness knows I need another reason to drink more tea, don’t I?) in my Tea Fiend series. Just remember, if you are going to explore these options, best to opt for organic tea (I’d be happy to give you a guide to my favourite brands within this series – just ask!), and don’t be afraid to try a pre-made blend (it will only taste better that way) or even experiment in blending stand-alone herbs that you like (you never know what you will come up with).

Ginger Tea (Zingiber officinale)

(caffeine free)

Ginger is a gorgeous herb to drink in tea form – it’s got a sweetness and heat to it that can be matched easily with a variety of other teas, but on its own, it has fantastic medicinal properties.

For starters, the natural heat within ginger makes it a perfect natural winter warmer! If you get cold hands and toes, ginger is a fantastic herbal tea to drink throughout the day as it gets the blood flowing to really warm you from your head to your toes. This action of stimulating the blood flow can also stimulate the blood flow to your organs, such as those in your digestive system, to stimulate their function. The organs need an adequate blood supply in order to function properly, so stimulating the blood flow in your body can optimise the delivery of nutrients and removal of wastes to better the performance of your organs.

Ginger also benefits the digestive system by reducing nausea, (a safe and effective treatment for nausea in pregnancy) and motion sickness, and can reduce bloating by aiding the breakdown of food due to active digestive enzymes within the ginger. Drink some ginger tea in anticipation of motion sickness if it’s something you know you’re prone to, or as symptoms arise. If you’ve over eaten or haven’t properly chewed your food, or regularly feel bloated just below your rib cage (your stomach area), sipping ginger tea may be a beneficial remedy for you. It also stimulates digestive secretions required to breakdown food and as such has been shown to reduce reflux, flatulence and colic, as well as stimulate the appetite. To stimulate your appetite, brew yourself a cup 30 minutes before meals to gently get your digestive juices flowing, not only will you have an appetite, but you will be more able to breakdown and absorb those all-important nutrients I keep bangin on about!

Ginger is a natural anti-inflammatory food, meaning that it can be used to reduce the pain associated with common ailments, like period pain, headache, muscle pain and migraine. These conditions are associated with an overproduction of pro-inflammatory chemicals called prostaglandins, which over-stimulate the natural inflammatory processes within the body, causing unnecessary damage to nearby tissues, and pain. Sipping on a brew with ginger in it throughout the day, may be of benefit.

[While ginger tea is a helpful tool for such conditions, an anti-inflammatory diet will have a more potent effect ('Ask Mira' at mirandaswellness@outlook.com or www.facebook.com/MirandasWellness if you'd like more info)]

The anti-inflammatory effect of ginger is also helpful during cold and flu, while the immune-boosting effects of ginger can help your body to fight off infections.

How to Brew

Infuse 4-6 fresh slices of ginger, or 3-9g dried ginger root in boiling water for 30 minutes and sip throughout the day. Best not to consume more than these amounts in one day.

Combinations

For nausea:

Brew a pot of 4-6 slices ginger with 1/4-1/2 cup fresh peppermint (or 3-9g dried ginger/6-12g dried peppermint), as both herbs are great for nausea. ***If prone to reflux however, leave out the peppermint as it will exacerbate symptoms***

For bloating/flatulence:

When feeling bloated after a meal or experiencing flatulence, a brew of 4-6 slices ginger and 1-2tsp chamomile can help the digestion of your food and to relieve the discomfort of bloating and flatulence

For inflammation:

Brew a ginger and turmeric chai tea, such as this gorgeous one from Reece Carter Naturopathy for relief within 30 minutes

For cold & flu:

Ginger slices, lemon slices, a sprig or two of thyme and a teaspoon of the strongest manuka honey you can buy (the bigger the number, the stronger it is) is a strong brew to boost your immune system and help to kill off microbes that are making you sick in the first place. The stronger the better for this tea, and best if sipped throughout the day. It may not be the most pleasant tea you’ve brewed, but it will definitely pack the punch you are after.

Thanks to Lyndal Martin from Life Loves Me Naturopathy, who was my resident herb-nerd for this piece.