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!

My Name is Miranda Partridge, and I am a Proud Feminist

I’ve been thinking a lot lately about my feelings about feminism and how they relate to my wellness journey, so that I could share with you why being a proud feminist is so important to me.

Firstly – what is feminism?

Feminism is, simply, the belief that women deserve the same rights as men. It’s not about burning your bra, hating men, or being “anti-family”, but rather about standing up for the respect and rights of women in an equal way to men.

Because of a small group of very extremist feminists, the word ‘feminism’ is not something that many of us feel they want to associate themselves with, despite upholding feminist beliefs. I’ve even had discussions with some of the men in my life who may have rolled their eyes when I’ve said that I am a feminist or who didn’t even realise that feminism was a thing, but because I only associate myself with the dudest of dudes, these conversations have only brought about more understanding of the world on their part, and sometimes the realisations that they themselves are feminists – yes, you can be a feminist without being a woman, you may also call this “Being A Decent Human Being”.

My fabulous sister, Alysia

My fabulous sister, Alysia

But to me, being a feminist has never been something I was ashamed of, even without the label ‘feminist’ I always knew I felt strongly about women’s rights. I remember being teased in High School for specifically saying the word “passionate” when it came to the horrific practices of female genital mutilation and child prostitution I had been learning about at the time – apparently the word “passionate” was funny… yeah, I still don’t get it – and I remember standing up to said idiot saying “What’s wrong with the word passionate? I am passionate. How can you not be passionate with all these awful things in the world?” (a rare moment of confidence for a 15 year old me). As I grew older, I was properly introduced to the term ‘feminist’ and realising that I was one was all the more empowering for me.

But what does this have to do with wellness? Everything, my darlings, absolutely everything!

Feminism is a great thing for wellness, because your pursuit of wellness becomes less about the way you look, and “proving people wrong”, and more about proving to yourself what you are capable of and making the right choices for the benefit of your own health. Of course, there will always be a component of vanity within it all, but as long as you are not judging yourself (or others) on the way you look, I believe that is an important distinction. I am a realist after all, and I can’t pretend I don’t feel great if I think I look great.

For the most part, I believe it has absolutely everything to do with your self esteem. One of the hardest things about being a female in the modern world is dealing with the judgement of others. Even before you go out into the world, your brain is analysing you and telling you all of the ways that you will be judged, because the reality is, at one point or another you have unfairly judged another woman about the way she looks/acts/walks/speaks because it made you feel better about yourself. Of course, I have done this. Once upon a time I lived in a small town, I had shitty self esteem and I was in an unhealthy circle of friends where we all judged each other and those around us. All of these negative words about other people only bring more negativity (even if we only say them in our heads) so I believe that by becoming the sort of person who stops themselves (and others) from being judgemental, you end up realising all the good in not only yourself, but those around you. The reality is, now that I have been around some of the most inspirational women I know, I’ve engaged in stimulating conversations, read empowering feminist articles, watched Ted Talks, gotten to know myself and just grown as a human being, I have realised the detriment of these judgemental thoughts and have seen myself try to discourage these words in myself and those around me and it’s helped me to realise that I’m a total babe, and so is everyone else.

In addition, one of the best things I have done lately is to skinny dip with a good friend. I am now so at ease about being naked and bearing my belly or even my boobs, that it’s helped me love myself even more – so I urge you to try it. Your body is beautiful, and I hope that the small part of you that knows this is growing every day.

Just a small collection of some of the most wonderful women I know: Lauren, Debbie and Laura

Just a small collection of some of the most wonderful women I know: Lauren, Debbie and Laura

I have such an appreciation for the beauty of the women around me and love to go out of my way to tell them how totally baben they are, inside and out. Especially now that I am single, I have such a deep appreciation for my female relationships. There is something about a friendship between two women that cannot be matched by a friendship or relationship between a man and a woman. Shared experience, the ability to understand each others feelings and the inspiration you get from being around an incredible woman who has experienced different and similar things to you, is something that shapes who you are and gives you more understanding about who you are and who you want to be. This has taken time to set in for me, because for a very long time, my closest friends were men. But being self-aware is always important for your wellness journey, as it gives you strength, but if you don’t have that strength, your female friends are the best ones at giving it to you and helping you find more of your own.

Recently I have become very open about talking about sex, and how much I enjoy it. Because I don’t feel shame in having sex and enjoying sex. It bothers me when people judge me or other women about this, but on the whole, I mostly feel empowered and confident because the reality is that admitting these things just means that I am human, and quite frankly, my opinion is the only one that matters when it comes to my life (including my sex life). With this sexual empowerment comes confidence and better self-esteem, because why should we feel ashamed about enjoying sex, being naked, having breasts, or enjoying our sexuality? There is a lot of pot-kettle-black behaviour around sex, and it is way too acceptable in society to use the word ‘slut’ to make a woman feel ashamed about her sexual behaviour, while it’s rare for a man to be under the same scrutiny, while the term “man-whore” is met with grunts and high-fives as men find it empowering (I’ve literally seen men do this over the top of a dinner table covered in food). Why can’t more women be empowered by their sexuality? As long as they feel safe and are enjoying themselves, what does it matter? Being confident and accepting of your own sexuality is crucial to your wellness journey as it helps you know yourself better, gives you confidence and helps you to enjoy your life (and sex itself) more.

When you have the confidence to feel passion about the topic of feminism, you are often met with groans and eye-rolls (sorry guys, but from my experience, mostly from men), but that shouldn’t be a reason to pull back. Being a woman, despite some opinions I’ve heard, is freaking fabulous! When a group of women is at ease, we have the most heart-felt, hilarious and judgement-free conversations that provide some of the most profound insight you can imagine. So what, we have our period, which can suck at times, but at least we have an efficient way to know that our body is doing what we need it to do. Plus, as far as I’m concerned, boobs are just awesome. So, be empowered by your femininity, however it may appear (it is different for everyone), stand up for the rights and respect of yourself and every other woman in the world by politely pointing out someone else’s judgement, or stopping your own judgemental thoughts, let your own sexuality empower you, and remember that being a woman is just fantastic, because it really really is!

My amazing Mum, Kathy

My amazing Mum, Kathy

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.

Writer’s Block

I’m sitting here on my bed in my very messy room, coughing my guts up and struggling to come up with a topic for you guys. It’s 4.45pm on a Monday and I’ve walked the 50 minutes to The Valley, with a quick lunch break on the way, printed off resumes, spend 2 hours writing on a topic that I figured out will need more than a few hours to adequately cover (stay tuned), then walked the 50 minutes back home and I still don’t know what to write.

On my walk home I did come to the realisation that its been a while since I wrote something personal on here. In my goal to inspire you I forgot that this isn’t just about the way that I can help you, but (selfishly) the way that you can help me, which in its own way helps you.

Mira and Anna

The last year of my life has been a complete whirlwind, and while I’m enjoying the journey and learning and loving so much about myself along the way, I have to admit, it can get really hard. Now I’m not about to sit here and tell you hard my life is (because honestly, it really isn’t that bad), but it’s really important to me that I am my authentic self on here, because if I can’t do that, how can I possibly expect you to be interested in what I have to say? After all, this blog is called Miranda’s Wellness and my goal is to share my wellness journey with you as well as helping you with your own journey.

So lately, I have been rather disoriented. I finished a 4 1/2 year long chapter of my life, I’m unemployed, dirt poor, and still coming to terms with what it is to be single, as this is the first time I have really been single in my lifetime. I’m very lucky, because I have great friends, some who have also just finished the degree and truly are the only ones who get how I’m feeling, some who keep me company long-distance via text and social media, some who I live with and make me giggle every day, and some who are so generous with their time, their support, their love, their company and their listening. But despite all this, here I am, in the messy room I’ve been attempting to clean for a few weeks now, and still feeling stuck. The space of my room really is a representation of the space in my head – unorganized, cluttered and stagnant.

That’s not to say I’m not making progress, guys – on both my head and my room – slowly.

Strong feet

 

But when I say that you help me, I mean it! For starters, you ask for my help, my opinion and my knowledge, which helps because I’m forced to look at something new/unfamiliar or look at something from a new perspective. I don’t try to pretend that I know everything, I am and will always be learning, but when you engage with me it pushes my learning that bit further, which I love. Secondly, you make me accountable, because I know that if I want to help other people I must first help myself. Part of that is to make healthy choices, or have a healthy attitude about the choices that I do make, and it motivates me to make those choices if I can show them off on Instagram and Facebook (come on, we all do it!). And thirdly, I get to see the things you do or eat or make when you post them on my wall, use my Instagram tag (#mirandaswellness) or tag me, which not only gives me fab ideas, but it makes me proud to see that a. you associate the healthy things you do with me (very freakin cool) and b. you want to share these positive parts of your life with little ol’ me (even more freakin cool!) and it spurs me ever further.

The thing is that what I want to show you that, hey! I’m human too! And I think that so far I’ve been fairly successful with this. My Instagram account @mirandaswellness is my personal and only Instagram account, so I post everything on there, the green smoothies, the chocolate cake, the yoga, the tea, the festivals, the beer! Being congruent in my lifestyle is very important to me, but I refuse to pretend that I am perfect – it just doesn’t sit well with me because I know that I’m not. We all have an ideal person we can see ourselves being, and some people are better at being that person than others. All I know is that, for me, I’ve realised and accepted that every day there is a part of me that wants to sit in front of the TV eating piles of cheese and chocolate all day, and some days that part of me is very big, most days its small, but its always there. All I can do is force myself to remember the positive things that I feel when I make better choices and if I do give in, not to beat myself up about it or let it ruin my day, and also, not to let myself get away with too much *insert fatty cheeky gluttonous Miranda face here*.

Dorky tea face

Another thing I will also say is that I don’t buy in to those fitspo “what’s your excuse?” posts out there. If they work for you, that’s brilliant, but I’m not the sort of person who gets positive motivation out of stuff like that, and I just want to say that if you are also someone who ends up beating themselves up because you see posts like that, just don’t subscribe to that bullshit. You know you, you know what works for you and what doesn’t, and you know how to improve the things about yourself that you want to. I’m all for tough love, but I’d rather read something empowering about how you are a total babe just as you are and if you want to be healthy because its good for the person that you are, not for the way that you look, then please, go forth and run, squat, dance, cycle, lift, do whatever. And if you can’t find anything that says as much, then here:

YOU, my friend, are a TOTAL FREAKING BABE!

So there you go, I was lost, but I found my rant in the end. I hope it makes sense to you, or at the very least made you love yourself a little more.

Ballin Mira

Going With Your Gut – Caring for Your Digestive System Part 2: Your Oh-So Important Oesophagus

Your gut is one of the most important systems in your body (and let’s be honest, my personal favourite – you guys should know I’m nerdy enough to have a favourite system by now, surely!). Your gut (digestive system) is where your food is broken down from the delicious morsels you gobble up every day, into the nutrients that are then absorbed and used by your body to build every cell and perform every function.

The Oesophagus

 

Oesophagus lady 2

Your oesophagus is the tube responsible for the passage of food from your mouth to your stomach. While it seems like a pretty mundane function, the tube lies flat, behind your larynx (the tube you breathe through) and in order for the food to travel down it instead of your larynx, the complex function of swallowing has to occur.

Firstly, the tongue pushes the chewed food up and back in the mouth, while your uvula (the dongly looking thing at the back of your mouth) moves up to stop food going up the back of your nose, and the epiglottis (great word! And also a flap of cartilage) covers the entrance of the larynx to prevent you choking on it (what a handy dude, that epiglottis!). The food then moves from your oral cavity through the upper oesophageal sphincter into your oesophagus, where the smooth muscles in the wall of your oesophagus constrict in progression, pushing the food down toward the lower oesophageal sphincter – the entrance to your stomach – a muscle which relaxes to allow food to enter the stomach. If you put your hands on your throat and swallow, you will be able to feel the upper part of this in action.

Caring for Your Oesophagus

Bunny chews gif

- CHEW CHEW CHEW your food! As I talked about at length in Part 1 of the Going with Your Gut series chewing is an essential part of digestion. However for the oesophagus, it is important for different reasons. Chewing your food at least 15-20 times per mouthful and being mindful and aware of the food you are eating firstly will stop you from choking! Do you rush when you eat your food? And when you do, have you noticed it getting either stuck (corn chips are probably the worst culprit for this) or that you start choking on your food? Chewing and slowing down are great and simple ways to prevent this (and I’d rather you didn’t die guys, for some strange reason) and helps your saliva to bond to the food to make it slippery enough to make a smooth journey to your stomach.

Reflux

While the structure of the oesophagus is designed to withstand the regular friction of swallowing, it can be damaged when reflux allows the passage of food and stomach acid back up into the oesophagus from the stomach, which can irritate the wall of the oesophagus, resulting in a burning sensation – heartburn – and if left untreated, can permanently damage the oesophageal tissue. I have written an article on natural solutions for heart burn, which I wont repeat here, but if it is something you suffer from, be sure to take a look.

- SLIPPERY ELM is a powdered tree bark that contains fibre, vitamin C, zinc, other nutrients and tannins, and is incredibly soothing to any irritated and inflamed tissue in the digestive tract. If you suffer from reflux, drinking a large glass with 1 heaped teaspoon of slippery elm thoroughly mixed in, every day, can reduce the irritation and help the tissue to heal. The remedy was originally used by Native Americans and I’ve seen it in the health food section of supermarkets, as well as health food stores. I mean, it tastes like river water, but its a whole 5 seconds of your day to drink it, so wash the rest down with water and move on, its completely worth it!

- TURMERIC is a wonder herb that is hard not to love once you realise how powerful it is. I often use this when I have inflammation and have noticed results within 20 minutes of having it. Turmeric is a powerful anti-inflammatory herb, so it’s another one that is great for oesophageal inflammation (such as that from reflux, Barrett’s Oesophagitis, oesophageal ulcer), because it gets to work topically as soon as you swallow it down. My favourite way to include it is to brew a lovely chai on almond milk using freshly grated turmeric, or in curries, like chicken laksa. Make sure when you have turmeric to ensure you have it with some sort of fat (coconut oil/cream, milk, almond milk) and/or black pepper, to help it absorb.

Look out for next weeks Going with Your Gut blog, all about the stomach

Omnomnomelette

The last few weeks for me have been somewhat of a rollercoaster, both emotionally and physically, but through my gorgeous friends (especially my nat/nuts who totally GET it), multiple cups of tea a day and my love for food, I’m getting through it. One of the things I always make sure I get enough of, especially when I’m stressed, is protein. Protein is needed every day, but even more so when you are stressed. If you are like me, prone to anxiety and insomnia when stressed, ensuring you get lots of protein (along with plenty of fresh vegetables) can be just another way to help your body cope with stress because protein is used for the production of the hormones (neurotransmitters) that calm you down, make you happy and help you sleep.

Let’s talk about protein and amino acids

I’ve noticed lately that a lot of very well-meaning bloggers and vloggers out there in the interwebs/blogosphere that are trying to inspire their followers to be healthy (which I think is fabulous, by the way) are just a tad ill-informed when they are trying to demonstrate why a food is particularly healthy: “It’s full of protein and amino acids”. Now, I’m not trying to be a perfectionist and talk these people down (it’s just not my style), but as a health practitioner I can’t help but want to educate as many people as I can about the basics. The statement isn’t exactly untrue, but when you know the basics of nutrition, it does sound a tad repetitive.

Miranda, what the bejesus are you talking about?

Ok, so protein is a macronutrient, meaning it is a nutrient you need in large amounts to contribute to your daily energy intake, but it also has a lot of other essential functions. You need protein not only for energy, but for the structure of every cell in your body, for growth, for hormone and neurotransmitter production, for cell signalling, the utilisation and transport of chemicals within the body and support for your immune system, just to name a few.

Protein is a long chain molecule made up of many smaller amino acids. In foods you consume both protein and amino acids. Your body digests proteins, breaking their chains down into amino acids that are then absorbed. Once these amino acids are in the body they are then used to build new proteins and other molecules that the body uses for a wide variety of functions.

So, amino acids = small parts of a protein chain, protein = big chain of amino acids

In other words, if something has protein in it, it by definition has amino acids in it.

BAM! Chemistry!

 

Specific amino acids in protein sources such as chicken, quinoa, lentils, beef, beans, fish, lamb, eggs, etc are used to build neurotransmitters (chemicals that send signals from one brain cell to another). The following neurotransmitters are particularly helpful in times of stress (to help you calm your farm!) and need protein in order to be produced:

GABA – this neurotransmitter is required to reduce excessive excitation of the nervous system, meaning it reduces nervousness, anxiety and irritability and improved concentration. The amino acid required to produce it is glutamate
Serotonin – nurtures feelings of happiness and wellbeing, while low levels are associated with depression. The amino acid required for serotonin production is tryptophan
Melatonin – the neurotransmitter that regulates sleep and mood requires high levels of serotonin in order to be produced, so again, it is produced from tryptophan
Dopamine – controls the brains reward and pleasure centres. It required phenylalanine and/or tyrosine for production

While protein is important for the production of these neurotransmitters, they also need a wide array of vitamins and minerals for their conversion, so be sure to eat plenty of fresh vegetables and fruit too.

Omnomnomelette

OMNOMNOMELETTE

If you follow me on Instagram or Facebook, you can probably guess that I am both a fan of breakfast and a fan of eggs. For starters, eggs are just so versatile and delicious (see this post for eggspiration) and breakfast is the first opportunity in the day to eat, which, clearly, I am all about!

“I love sleep because it’s like a time machine to breakfast”

 

This Omnomnomelette is a perfect way to get in plenty of protein and vegetables at the start of the day (but is a great recipe for dinner or lunch too), and I’ve been eating this guy nearly every day lately. I never use the same filling twice, so mix it up and chuck in some herbs if you’re feeling adventurous.

I’ll also warn you: make sure you have a good non-stick pan, or this will not work whatsoever. Also, a nice wide egg flip would be ideal if it’s available

INGREDIENTS

1tsp extra virgin olive oil

½ onion, thinly sliced

½ tomato, cubed

2 mushrooms, thinly sliced

¼ green capsicum, cubed

2 eggs

Black pepper

¼ cup rocket

DIRECTIONS

Heat your non-stick pan on a med-high heat. When hot, drizzle olive oil over the pan and add the vegetables you wish to sauté (for me, this is everything but the rocket). While these are cooking, crack your eggs into a bowl with cracked pepper and whisk.

Stir your vegetables occasionally, and after a few minutes (or when cooked to your liking) remove the vegetables from the pan onto a dinner plate, discarding as much as possible. Put pan directly back onto the heat and pour over your egg mix, swirling until it covers the base of your pan. When your egg mix is mostly cooked through, pour your cooked veg and rocket onto one half of your omelette and carefully flip the other half on top. Cook for another minute, then slide onto your plate.

 

Try other fillings too: spinach, avocado, grated sweet potato, zucchini, eggplant, chilli, spring onion, red onion, snow pea sprouts, beans, chicken, salmon, chickpeas, fetta, haloumi – the opportunities are endless!

I guarantee that this Omnomnomelette is completely omnomNOM-able! Who doesn’t want that?!

Ginger & Lime Molasses Cookies

It’s finally time, today is my very last day of my degree, and I feel the need to pinch myself because I cannot believe it is true. It’s been 4 1/2 years, 9 semesters, 1 summer class, 2 campuses, 9 clinics and countless friendships with some of the most amazing people I’ve met. I can’t wait to get out there and share my passion for wellness and the knowledge I’ve gained with you all – I’m just so excited!!

So to celebrate, I’d like to share with you, the cookie recipe I made for my last day celebrations – Ginger & Lime Molasses Cookies.

ginger and lime molasses cookies

These cookies are chewy and incredibly filling, in fact, after just one, despite their deliciousness, you likely will not be able to eat a second one. They are sugar free, so if you have a bit of a sweet tooth, they will take some getting used to, but the flavour is so rich and has so much depth, they make a good treat for anyone having too much sugar.

Black strap molasses is a lovely source of iron and B vitamins, great for energy production and brain function, while the oats have a fibre called beta-glucan which bind to cholesterol in the gut and excretes it, which can lower your cholesterol levels if they are high.

cookie tray

Ginger & Lime Molasses Cookies

(Makes 30 cookies)

Ingredients

125g butter, softened

1 cup black strap molasses

2-3cm fresh ginger, grated

2tsp cinnamon

Zest of 2 limes

900g rolled oats, blended in batches into a flour consistency

2tsp baking soda

Juice of 1/2 lime

Directions

Preheat the oven to 180 degrees Celsius and prepare two oven trays, lining them with baking paper.

In a large bowl, mix butter, molasses, cinnamon, lime zest and ginger until all of the lumps are gone and everything is thoroughly mixed. Add 1/4 of the oat flour and baking soda and combine. Add the lime juice and another 1/4 of the oat flour, and mix. Add the third quarter and combine. Finally, using your hands to knead the dough, add the last 1/4 of oat flour bit by bit until the mixture is no longer sticky, but not too dry.

Grabbing small handfuls of the mixture at a time, shape the dough into round discs, about 3cm wide and 1cm thick. Place these on the oven trays 1-2cm apart.

Bake each tray for around 10 minutes. Cool for 10 minutes on the tray and transfer to a cooling rack.

 

These cookies are a fantastic treat for morning or afternoon tea and because they have no added sugar, they are low GI, which means the energy is slow release, so you wont have an energy slump later on after eating them, and because they are so filling, you are unlikely to overeat.