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Winter Budget Saving Tips! Plus a bonus winter warming recipe!

Here in OZ we are in the depth of winter (well ok, technically its just clocked over into spring, but it most definitely still feels like winter and will for some time yet!).
Where I live, on the Surfcoast in Victoria, today and this week is very, very chilly indeed…BRRRRR!

So this morning when I got up, I decided it was most definitely soup weather.

Nothing says winter like a big bowl of comforting, soulful soup don’t you think?

The aroma of a hearty soup bubbling away on the stove brings that cosy feeling of home and family on a chilly evening.

Soup is a brilliant low budget, nutrient dense meal that can satisfy hunger and feed a family without breaking the bank. One big pot can be packed full of protein, vitamins, minerals and fibre that keep hunger cravings at bay and provide a big daily serve of veggies.
The versatility of soup means you can tailor it to your taste and dietary requirements and starting with a home made nutrient packed stock/broth is one of my best low budget cost saving and health boosting tips.
Meat based stocks are rich in minerals, but so are beautiful vegan and vegetarian stocks that are full to the brim with nutrients also. I’ll share some of my stella stock tips below!

Soup really is a one pot wonder and can be the easiest, cheapest way to;

  • add more vegetables into your diet – especially for kids
  • enjoy a less meat or meat free meal
  •  hydrate your body
  • soothe digestion
  • soothe cold and flu symptoms
  • build and support immunity
  • and the best part – one pot!!

Let’s get a pot on now, shall we?

Checkout my new Cookbook- ‘Healthy on a Budget- winter warming comfort food’ where I share lots of nourishing recipes and budget saving tips!

Homemade stocks/Broths- your best budget saving tip

I could go on and on about the health benefits of a good stock/broth, but today I want to share with you how amazingly cheap, easy and time effective they are to make.

While store bought stocks are handy when short on time, they can often contain high levels of salt and preservatives.
By making your own, in bulk, you can be store it in the freezer to always have on hand.

Tip no 1-
Using leftover bones from a roast or last night’s meal is a great way to reduce waste, and the nourishing golden liquid it creates is second to none. OR ask your butcher if he has any chicken carcass’s or beef bones? They are super cheap and can be stored in your freezer, for when you need them.

Tip 2- 
If you’re wanting a meat free vegetable stock throwing together all of the old veggie scraps and back of the fridge finds is a perfect base to a rich flavoursome broth.

I also keep a ziplock bag in my freezer and add in all the vegetable ‘cutoffs’ like the ends and skins of onions, carrots, zucchini, stems of broccoli and cauliflower and even the husks of a corn cob!
A bonus tip- for a vegetarian stock, keep eggshells, clean and add them to your stock for an extra boost of nutrients. Egg shells will add extra nutrients such as calcium, iron, magnesium, sulphur, manganese, phosphorus, silicon, gelatin, collagen, and zinc
Shitake mushrooms ( dried is cheapest) are also a great flavour and nutrient addition, too.

Tip 3-
I always use my slow cooker when I’m making stocks and broths, it’s as easy as throwing everything in, turning it on for hours and letting the magic happen.
Slow cookers are a great investment and time saver, but if you don’t have one a big pot can be used on a low simmer on the stove, but a little more care and a watchful eye needed for safety.

Tip 4-
I divide up my cooked stock in sealed containers/jars and store in the freezer so its ready to grab, thaw and use when ever I have that yearning for a big bowl of soup ( like today!) or to make a stew or curry.

You can find my super easy chicken and vegetable stock recipes in my ‘Healthy on a Budget’ cookbook
You can grab your copy here now »

Checkout my Shitake Ramen Noodle Soup


Who says you have to go out for a tasty bowl of ramen noddle soup?

This low budget recipe I am going to share is in my new cookbook and its so simple, quick, delish and nutrish!

Like all my recipes, you can really make this your own by opting to use different vegetables and if you don’t like tofu swapping it out for a protein of your choice:

  • Chicken
  • Pork
  • Seafood

All 3 options work really well in this recipe.

Occasionally I add in 2 teaspoons of miso paste before serving for a little extra flavour and nutritional boost

Ingredients – Serves 4
Soup base
• A packet of vermicelli or rice noodles (or any noodles of your choice)
• 1 litre of good quality stock – chicken or vegetable
• 2cm of grated fresh ginger
• 2 cloves of grated garlic
• 1/4 cup of tamari or soy sauce
• 1/4 cup of soaking liquid from mushrooms

Add in
• 1 packet of dried shitake mushrooms
• 300g of silken tofu (or bean curd)
• 1 bunch of bok choy or Chinese broccoli sliced
• 1 carrot cut into thin slices
• 3 spring onions, sliced

Instructions:
1. In a bowl, place your dried shitake mushrooms and pour boiling water over until they are fully covered
2. Put the stock into a saucepan and bring to the boil
3. Add the grated ginger, garlic, and tamari/soy to the stock
4. Prepare your noodles according to packet instructions while you wait for the stock to boil and set aside
5. Add the soaked shitake mushrooms 1/4 cup of the soaking liquid and reduce to a simmer for 5 minutes
6. Add the chopped vegetables and simmer for another 3-4 minutes
7. In large soup bowls, portion out your noodles, then divide the soup into the bowls
8. Serve with sliced chilli or a sprinkle of dry chilli flakes and the miso if using

In my ‘Healthy on a Budget’ cookbook, I share my easy stella stock recipes, 5 other nourishing soup and many many more ‘healthy on a budget’ recipes and tips.

to purchase my new cookbook  go here »

Available in a downloadable eBook and Hard copy ( Postage currently in Australia only)

Until next time, stay happy, healthy and grounded,
Kerry X

 

I’ve written a cookbook- Healthy on a Budget!

Hey there,

Its been a quite a long while since I have written a blog, but I’ve been a little busy this year and during this pandemic.

I decided to write a cookbook. Not just any cookbook, but one that I hope will inspire you to cook with your health in mind and your budget too!

At the beginning of March 2020, things around Australia, as it already had been worldwide, started to change at a rapid rate. Covid-19, the pandemic that’s was and still is, reaching all corners of the world hit.

I woke up really early one morning over Easter. I had been feeling a whole mixture of emotions over the previous weeks, dealing with the bombardment of bad news on the nightly news and the continuing increase of lockdown measures; being cut off from seeing my parents and loved ones, my daughter being schooled from home, worried for my step son who is an essential worker as a trainee paramedic, changes around me and my hubby’s work. Friends and family facing job losses and cutbacks. Not to mention the ongoing health concerns for all…I know I’m definitely not alone here.

But on this very early morning, I woke up with the thoughts of positivity and an eagerness to take action.

I had been asking myself over the previous days, what is it, that can I do in a positive way that can be of benefit to people during this time and also keep me busy during this time in isolation? I’m definitely not a sit around bingeing on Netflix kinda Chic!

So here is what I was thinking….now more than ever it’s important to make sure we’re taking care of ourselves and our immune systems. Aside from the health ramifications, one of the other major side effects of this pandemic is the major impact it’s having and will continue to have on the economic wellbeing globally.
These changes can really challenge our financial security and with that comes stress and worry, making it more important now, than ever before, to nurture not only our immune systems, but our physical and mental health, also.

I truly believe in the midst of this world crisis there are positives we can take, learn from and adapt with. One I personally feel very passionate about is our relationship with food and time.

The social distancing and isolation measures that were put in place enabled us to spend more time in our homes than ever before, reminding us of the joy in spending time cooking, learning new recipes and skills, sharing a meal together for those isolating with families, and for those cooking for one, the pride in taking care of yourself and your health.

So Healthy on a Budget was born! 

I was excited and couldn’t wait to get started and share my knowledge with you to inspire and encourage you to invest the time in your health, without having to break the budget. To give you many of my tips and tricks to make meal prep easy, with nutritious fool proof recipes.

Whether you’re someone who doesn’t cook much or doesn’t have confidence in the kitchen. Or you’re someone who loves to cook but is lacking inspiration and motivation…. This is for you.

Here in Australia, we’re in the cooler months, so I have dedicated this cookbook to warming, comforting winter recipes to warm the soul and fuel your body with immunity boosting goodness.

But honestly, this is a cookbook for all seasons! And all reason!!

Its food that is bang on budget, nourishing you from the inside, out.

If you would like to learn more about this book, what’s in it or how to purchase it,  then click here now…..

You can purchase ‘Healthy on a Budget’ in downloadable eBook or for anyone in Australia, as hard copy book. 

I am truly thrilled and super proud of what I have produced for you and cant wait for you to get into your kitchens and cook from my new book with sprinkling of love, a touch of experimentation, a dash of fun, a big splash of budget saving and most of all a big serve of delicious, nourishing pleasure!

Stay happy, healthy and Grounded.

Kerry X

Thriving through Winter -Part 2

It’s no secret, our bodies need to be well hydrated. After all they are made up of almost 65% of water.

But there seems to be a misconception that we become more dehydrated in summer, more than winter, but it can actually be quite the opposite.

In winter we are living more inside out homes/workspaces with artificial air and heating on. When we do go outside, we are dealing with extreme elements like cold blasts of wind and rain. All these things impact out hydration and our skin too.

If you are like me in winter, the thought of drinking water, particular cold water just doesn’t appeal.

So I drink a lot of warmed water with the added nutritional benefits of fresh slices of lemon and ginger. Sometimes with a little honey!

*Interestingly, most of the Vit C in citrus are actually in the skin, not the flesh or juice, so have these slices of lemon in your warm water will extract the healing benefits of these essential oils.

I have bottles of herbal teas, in particular green tea and tulsi tea (which is holy basil and so good for you). Sometimes I flavoured these teas with slices of fruits or herbs (*one of my favourites in slices of pear and a little cinnamon and honey)

I also sip on bone broths ( or vegetable broths), sometimes with some a tsp of miso in it- especially when I am feeling a little sluggish and run down. This enables me to be hydrated from the liquid, nourished from the abundant nutrients in the bone broth and feeding my good gut bacteria with a live probiotic from the miso paste. Happy days!

I always use a flask or large bottle of these next to me while I am working, that way I stay hydrated.

So much of our fatigue and hunger can be contributed to dehydration, so making this a key focus with boost these things and support your detoxification, skin and immune system…WINNING!!

if you’re looking for a LITTLE sweet treat at night without the guilt, whilst gaining some hydration and nutritional benefits- I sometimes make a healthy hot chocolate, using our nourishing chocolate complete shakes (Juice Plus) with heated almond milk or use this yummy halth hot chocolate recipe here….

Thriving, not just surviving the colder months!

A little over a week ago, I was on a train early one morning, going to Melbourne for a meeting, when I couldn’t help but notice how many folks on the train where coughing and sniffling, looking unwell and quite frankly looked weary and miserable.

Its winter in Victoria and let’s face it, it is the cold and flu season, so there are bound to be more folks walking around feeling this way and from all reports, flus and viruses are in full swing.
But what it made me realise is that building up your immune system and keeping it robust is something I take for granted these days. So sitting on that train, surrounded by all these unwell folks, in a confined space didn’t have me too concerned, as I have spent a lot of my focus on my family’s and my health over the last several years, to keep this thriving, as I believe we don’t have to just survive!

Disclaimer; It doesn’t mean I, or my family don’t get a sniffle from time to time (hey, my daughter has just had a couple of days off school with tonsillitis) but it’s much rarer these days and far less severe that years before, in fact only a few years back, the doctors where debating whether to remove her tonsils- but by focusing on these tips I’m going to share with you over the coming weeks, we have managed to avoid this surgery, therefore the removal of an organ that DOES have its function!
This was also, only confirmed furthermore a few days after this train experience, when I had to take my daughter to the emergency clinic (for a sports injury). When asked who our doctor is, I replied with “we don’t really have one!” – That’s how infrequent we all go to one these days.


So can we actually thrive through these winter and colder months?
Or do we just survive?
And how does one do this?


Well, firstly I believe you must look at what is it that impacts our immune system in the first place.
I call these your 4 pillars of health;
1.            The nutritional
2.            The movement
3.            The emotional
4.            The rest!


Within these pillars, I believe are the key to vibrant health, abundant energy and our ability to thrive.

Just consider for a minute the list above.

I’m not talking about being perfect here, but if you are not taking these things into consideration, then a lack of all of the above are going to be having a negative effect on your immune system and anything that is consistently under attack without replenishing defence weapons, well, put simply it is going to be an unwinnable battle I’m afraid.

Our immune system is a network of cells, tissues and organs that interestingly, mostly resides in our gut- in fact up to 80%! It is constantly under attack from foreign invaders (viruses, bacteria and pathogens) and its job is to be the first line of defence, stopping these from infiltrating the rest of your body, so one stays happy, healthy and vibrant.  When these defence lines become weak or a little weary, these opportunistic pathogens invade and try to take control.

It doesn’t just protect us from the sniffles or sneezes, it’s so much more….autoimmunity disease, digestive issues, mental health issues, skin issues, infections, cancer and more.

So what can one do to ensure a robust immunity?

Well, over the coming weeks, I’m going to write a series of posts, where you can take a look at some simple  tips from the above list that can be easily implemented, become a part of your daily/weekly routine and if you make these a central focus on your health, I can ensure you, you will build up and equip those armed forces to be your best most robust army, air force and navy in your body’s history.

Lets get started below…….


 

Today, I’m going to start with the REST- In particular sleep.

A lack of sleep means our bodies can’t function correctly.

Did you know that when we sleep, it’s when our bodies go into rest, digest and repair mode?

Yet, sleep is one of the biggest issues I come across in my coaching practice and let’s face it, most people these days, due to many reason, some of which are the choices that we ae making, are seriously deprived of a good nights slumber.
Now I know that when you have little bubs and those night wandering toddler, its very tricky to get a good nights rest. 

But let’s take a look at what happens when you are sleeping and consider for a moment just how dam important this deep rest is……

While you are in your slumber, your body’s organs and systems;

  • Do all their repair work
  • Digestion really does its hard labour 
  • Your brain resets and rewire
  • Your liver- our hardest working organ- does most of its detoxing and prepares for elimination
  • Keeps your hormones balanced
  •  Your cells renew themsleves
  • And it’s when kids do there growing

Phew…. that’s a busy working body!

So without a good night’s rest, you can see, you simply don’t operate efficiently and optimally
Therefore you will;

  • lack energy
  • make poor food choices
  • use caffeine to get us through the day
  • And look for perhaps a glass or 3 of red wine at night…..remember what I said about your liver 

If our organs don’t get to do their repair work at night, and digestion get its job done effectively – then our immunity gets lowered and you become more susceptible to virus’s, infections and so on.

I also would like you to consider that in winter and cooler months, you naturally need to rest more- its a time of year that should allow you to have a slower pace and keeps you more in synch and rhythm with mother nature.
But in our fast paced modern lifestyles of busy, busy, you don’t always allow for this deep rest, so making it a priority when you can is so important.

You know how well you feel after a good night’s sleep right? Yet it is one thing that many don’t prioritise.
 
To find some simple tips on improving your sleep,  read this post here….

Or contact me for some coaching sessions to explore how we can find sleep solutions for you.
 














 

Are you on track with your health goals, for 2019?

Hi There, 

I was chatting with a friend the other day and she pointed out that it was over half way through the year.
At first I was a little shocked, as like all of us that are busy,  time can just fly on by without you even noticing it.
Then, it really got me thinking?

Many of us start out the year with great intentions, setting goals in our life, whether its something to do with our careers, family, health or a mixture of all these.
We start off focusing on getting started and doing quite well, then life gets in the way.
you know the ones….
Curve balls, distractions, tiredness, the never ending ‘to do’ list, the getting caught up in our routine of this ‘busyness’, then the excuses set in….. we start to loose sight of these goals. 

Is this you? …… Be honest?

There is no shame in this. Trust me, we are all guilty of it, so please don’t think I am here to shame you. It is far more common than you think and I know from my own personal experience, along with nearly all the beautiful women I coach, that our hectic lives are more than often the underlying cause of our loosing sight of these goals. 

But what if you had some one who was supporting you and helping hold you accountable through achieving these goals?
Someone or something that gave you some direction? Helped you reset?

Would you be interested?

That’s exactly what I do as a health coach and why I partnered with the Tribal Wellness Movement.
To offer you,  many different options of support, guidance, accountability. along with amazing resources, education and ‘health hacks’ to achieve the health and vibrancy YOU deserve.

You really do deserve to achieve the goals you desire!

So what is holding you back?
You have under half the year left and I challenge you to ask yourself this question……

” What health goals DO I want to achieve?”
Is it; 

  • To lose a little weight?
  • To get a little fitter?
  • To get a lot fitter?
  • To help your mindset?
  • Get off the diet yoyo treadmill
  • To Find time just for YOU?
  • To Eat better?
  •  For your whole family to eat more healthy?
  • To rebuild health, after illness or trauma?
  • To build or rebuild a strong immune system?
  •  TO HAVE MORE ENERGY!!

Perhaps your goal isn’t on this list, thats ok….its your goal!
But what ever it is, trust me when I tell you this, it is all with in your reach and having some support and accountabilty to help you achieve this goal may just BE the thing you need.
The very thing that gets you over the line, so you can radiate great health, energy and vibrancy! 

So if YOU want to thrive, not just survive the rest of winter and launch into this last half of the year with a spring in your step then contact me about one of these two opitons;

  1.  Join our 6 Week Transformation Challenge– filled with online support, resources ( Workouts from Pilates, yoga to HIIT and gym workouts, recipes and meal plans, wholefood nutritionals, mindset and meditation, along with health hacks and incredible team support along the way.)  *Your opportunity to join this challenge closes on Sunday, July 14th. 

OR

  1. Sign up to one of my one on one coaching programs– Perhaps having one on one accountabilty and support is more your thang? My appraoch to achieveing your health goals is by considering your current lifestyle and discovering ways, along with working as a team to support you thorough achieveing your health goals. 

So what are you waiting for?

Are you ready to kick the rest of the year to the sluggish curb and finish off 2019 with a BANG!

Until next time, stay happy, healthy and grounded.

Have you built a solid home?

Have you ever thought of your health being like a house?
????
Think about it- a house, like you health needs to be built strong, robust and well maintained ????

A healthy home!

It needs to start on a good solid ground- which are your genes????( these can be supported and changed!) 

Then;

1- the foundation gets laid- these are your nutrients( macro and micro), the whole foods that support you cells, in which you build upon.
????????????????????????

2- Then the framework& walls get erected- this is exercise and movement. ????????‍♂️????‍♀️
With out moving our bodies, we don’t form and strengthen muscle and bones, to keeps us strong and up right.

????‍♀️

3-finally the roof& doors get put on– the protectors from the elements. 

These are our emotions. ????Still exposing them to the outside world but not allowing the drafts and leaks to drip through and create rot and rust, but to become more resilient and robust ????????

But let’s not forget houses need maintaining- as there is always wear and tear, from weathering certain storms and age???? 

You are the master builder of your house- that amazing body that is your home!

So,I encourage you to ask yourself this- 

  • How well have you built your home? ????
  • Do you have a good insurance and maintenance plan?????‍♀️
  • Do you try and take short cuts, building and repairing your home? 

????

There are several things I do every single day to ensure that my temple is strong- healthy body and mind and these babies right here are a huge part of my health plan and I would love for the opportunity to share what these are with you?
They are my daily; 

33 whole foods delivered in a capsule!
  • foundation, 
  • my maintenance

…..and boy and I’m so grateful for them???? 

Would you like your ‘home’-your body, your health to be strong, robust and resilient? 

To have a good insurance plan that has your back in case of those emergencies? 

Reach out, send me a DM or email and I can guide you to build and repair that solid house that is your body, your health, your temple????

Until next time, 
Stay happy, healthy and grounded!

Kerry Corp
The Grounded Chic
kerry@thegroundedchic.com.au
0407556970

How and what you eat affects your gut health.

Last week I talked a little about the importance of gut health and what it means for our overall health. This week I would like to chat a little about the impact that the food we put in our mouth and ‘how’ we actually eat, affect our health and digestion. 

*A little BIOLOGY lesson here!-
You are made up of over 50 trillion cells and 10 x that in bacteria! YEP, you are made up cells and bacteria and these numbers are almost impossible for us to even grasp, but if you just take a moment to really think about it- we truly are  amazing, don’t you think?
 
The important thing to note here, is these cells and bacteria only survive and put out energy and good health if we feed it the right things. And that is by feeding them FOOD! And when I say food, I mean real foods, from real whole sources. Not convenience foods that are filled with mystery ingredients. 
Whole foods, which are those macro ( quality proteins, fats and complex carbohydrates) and micro (our Fruits and Veg) nutrients that can only come from wholefood sources. They are absolutely crucial for those 50 trillion cells and those 500+ trillion bacteria in your body to communicate with one anther and churn out vibrant energy and health!

Does it make you wonder….”what is it that I am fuelling my body with MOST days?”
  And when you are fuelling your body with food, just as important to note is how are you eating? Do you eat in a hurry? no time to chew? Do you eat mindlessly in front of the TV, iPad or scrolling through social media?  Do you guzzle water or fizzy drinks whilst your eating? Do you stop to eat and discover your so hungry you gorge?

Digestion actually starts when we start thinking about food. Our thoughts send a message from our brain to our stomach to start releasing enzymes and digestive juices and says, “get ready, food could be on its way!”. 
Then when we place food in our mouths, we need to chew. And when I say chew, I mean really chew- This process does 2 things.  It releases saliva, which has enzymes in it to help start to break down food.  If we don’t masticate our food properly in the mouth, we end up sending big chunks of food down to our stomach and this causes our stomach to have to work harder to break down these chunks, putting more pressure on this process. When we are busy rushing around, or mindlessly eating when we are staring at our devices, most of us don’t even realise just how quickly we are eating and not chewing our food properly, therefore placing a lot more stress on our digestion. This can be one of the biggest precursors to digestive issue. 
The other benefits of chewing your food correctly are;  You will absorb your nutrients better Can help you maintain a healthier weight (yes, when we don’t chew our food properly, we send food too quickly to the stomach, then it doesn’t have the time to send the messages to the brain that tells you your full, quick enough!)  Good for your teeth Less pressure in general on your whole digestive system.
  So my big tip for you today is to CHEW, CHEW, CHEW!  
Yep, slow down the eating process, focus on what and how your eating by chewing your food.
**  TRY THIS>>>> For one week;
when you eat meals, with each mouthful chew your food 20-30 times!
Yes, you heard me, 20-30 times till its all mush and notice the difference it will have on your digestion.
Until next time, stay happy, healthy and grounded!

Kerry Corp 
Integrative Health Coach
www.thegroundedchic.com.au
0407556970

 

Gut Health

  • What is it?
  • How does it affect our health?
Yesterday I enthusiastically, went to a health talk about Gut Health- the topic was ‘clearing the confusion’ about the messages and claims out there about this incredibly diverse and emerging field of health/science. 
This got me thinking…” I am a qualified and certified Gut Health Coach and I haven’t really been sharing this knowledge with my followers!” Crazy right? I promise its not been deliberate!



So over the following weeks I am going to deliver a series on gut health-
-What is it?
-How does it affect our health?
-Some simple strategies to help in this area
-The importance it has not only in the connections to digestion, but the links to so many other health conditions, including mental health. 

Hippocrates stated 200 years ago, that “All disease begins in the gut” and for the most part, science is now slowly catching up to this very notion.
A healthy balanced microbiome ( which is your good and bad bacteria residing  mostly in your digestive tract, but also on your skin, even your brain and nose), along with proper enzymes, are absolutely essential for our bodies to digest and absorb the nutrients that we place in this amazing vehicles called your body!

So, its pretty damn important that we look after our ‘gut’, as this incredible system holds 80% of our immunity, produces many of our neurotransmitters, helps with inflammation and absorbs our nutrients to nurture and nourish our cells. 

Its that important.
You literally are what you eat, but more importantly what you absorb..…..makes you think doesn’t it?
Next Week – What and how your eating affects your gut health.
How the food you are eating (your macro and micro nutrients) influence EVERYTHING about your health and how you actually eat, impacts your digestion.
Love Your Gut!

Brown Rice Salad- Japanese Inspired

This Japanese Inspired Salad was invented purely out of me needing to use up some cooked brown rice I had in the fridge and the need to eat something light and vegetarian for lunch!

Its funny how reheating or cooking with rice that has been cooked, then cooled in the fridge for a while was somehow seen as dangerous.

There is now a huge amount of science gathering in the field of gut health and one of things they have discovered is the importance of resistance starch, to feed your gut microbiome.

“Resistant starch promotes gut health by feeding the ‘good bacteria’ that live in our large bowel. These bacteria are sometimes called our microbiome. They can use resistant starch as food because it resists digestion in our small intestine, and moves on to the large bowel.
When the good bacteria in the large bowel ferment resistant starch, they make short chain fatty acids. One of these, called butyrate, supplies energy to the cells lining the large intestine (colonocytes), promoting their wellbeing. ” – CSIRO research

Rice, cooked and then cooled, is classified as a resistant starch.  The cooling turns some of the digestible starches into resistant starches

So back to the salad!

I had some leftover brown rice and felt like a light, Asian flavoured lunch, so I grabbed a few other ingredients and this is what I came up with. It was almost like a ‘deconstructed’ sushi salad!

 

 

Brown Rice Salad -

Print Recipe

This Japanese Inspired Salad is a dish that can be eaten on its own when you something light and vegetarian, or serve as a side dish with some grilled fish, chicken or tofu.
Its just like a 'deconstructed' sushi in a salad!
It is full of gut loving ingredients like, brown rice ( resistant starch) Miso ( probiotic rich paste) and Tamari ( Fermented sauce), along with lots of gut loving vegetables and the added boost of sesame seeds and seaweed!
Servings Prep Time
2 People 5 minutes
Cook Time
10 minutes

Servings Prep Time
2 People 5 minutes
Cook Time
10 minutes

Brown Rice Salad -

Print Recipe

This Japanese Inspired Salad is a dish that can be eaten on its own when you something light and vegetarian, or serve as a side dish with some grilled fish, chicken or tofu.
Its just like a 'deconstructed' sushi in a salad!
It is full of gut loving ingredients like, brown rice ( resistant starch) Miso ( probiotic rich paste) and Tamari ( Fermented sauce), along with lots of gut loving vegetables and the added boost of sesame seeds and seaweed!
Servings Prep Time
2 People 5 minutes
Cook Time
10 minutes

Servings Prep Time
2 People 5 minutes
Cook Time
10 minutes

Ingredients

  • 2 cups


    pre-cooked Brown Rice Best if rice has been chilled, to gain benefits of resisitant starch.

  • 1


    Small head of Broccoli, chopped into small pieces

  • 1 cup


    Chopped red cabbage

  • 1/2 cup


    Edamame beans These are young soy beans. I ususally have a bag of frozen Edamame beans in my freezer.

  • 2


    sring onion stalks, finely chopped

  • 1 handful


    Shredded, seaweed

  • 1-2 Tbsp


    sesame seeds



  • DRESSING:

  • 2 tbsp


    Tamari ( or Soy Sauce)

  • 1 tbsp


    EACH, Mirin & rice vinegar * if you only have one of these, just use 2 tablespoons of the one you have

  • 3 tbsp


    Grapeseed Oil

  • 1 tsp


    Miso Paste


Servings: People

Instructions
  1. Chopped up and prepare your vegetables.
    In a small bowl or glass, add all your dressing ingredients. Whisk well to insure your miso paste is mixed in.

  2. Heat a pan with a little oil on a moderate heat
    Sauté your broccoli, spring onions and cabbage for a few minutes.
    Then add in your Edamame beans, cooked rice and shredded seaweed.

    Keep sautéing for another few minutes, till well heated and mixed through.

  3. Remove from the pan and place into a bowl.
    Mix in your sesame seeds and dressing- toss through well.

    This can be served along with any protein or served as its own stand alone dish!

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Lemon Persian Lamb- Slow Cooked

There is nothing like coming home to lamb shanks in the slow cooker. This dish only took 10minutes to prep in the morning ( or the night before ????) and switch on low????????

It is also loaded with Vegetables, herbs and spices!

Slow cookers are the best kitchen appliance to have when life gets a little busy!

Here is what I do, to be more time effective with eating well in a busy life;

  1. I meal plan
  2. I choose meals that are time appropriate each day, according to what time we walk in the door of an evening.
  3. I prep as much as I can- this often means either prepping on a weekend, or the night before.
  4. I don’t let the prep and planning become time consuming- 10-30 minutes max.
  5. I keep it simple during the week and especially in really busy times.
  6. I use my slow cooker a lot!!                                                                                    You can prep your slow cooker the night before, with all your ingredients,     ( minus the liquid), store in the fridge, so all you have to do is place in the morning is put it the base,  add your liquid and switch on…happy days!

Here is a wonderful Lemon Persian Lamb Shank Stew I have adapted and tweaked from Sarah Wilson’s new cookbook, ‘Simplicious Flow’. This cookbook is filled with so many time effective  tips, recipes, economical and environmental pointers that can really help you in your busy life to eat well.

Enjoy!

Lemon Persian Lamb- Slow Cooked
Print Recipe
This dish only took 10minutes to prep in the morning ( or the night before ????) placed in your slow cooker and switch on low???????? It is also loaded with Vegetables, herbs and spices! NOTE: Use what ever vegetables you have in your fridge or like- the list of vegetables in recipe are just a guide.
Servings Prep Time
4-6 People 10 minutes
Cook Time
6-8 hours
Servings Prep Time
4-6 People 10 minutes
Cook Time
6-8 hours
Lemon Persian Lamb- Slow Cooked
Print Recipe
This dish only took 10minutes to prep in the morning ( or the night before ????) placed in your slow cooker and switch on low???????? It is also loaded with Vegetables, herbs and spices! NOTE: Use what ever vegetables you have in your fridge or like- the list of vegetables in recipe are just a guide.
Servings Prep Time
4-6 People 10 minutes
Cook Time
6-8 hours
Servings Prep Time
4-6 People 10 minutes
Cook Time
6-8 hours
Ingredients
  • 1 onion or leek, roughly chopped
  • 3-4 cloves fresh garlic, chopped
  • 1/2 bunch Fresh corriander, chopped
  • 4 Lamb Shanks
  • 1 tsp morrocan spice blend * I use Ras El Hanout blend
  • 1 cup chicken Stock
  • 1/2 Fresh Lemon cut into wedges * inlcuding skin
  • 2 carrot,roughly chopped
  • 1 Zuchinni, chopped
  • 1 Red Capsicum, roughly chopped
  • 1 bunch or cup chopped spinach * this is to added in just before serving
Servings: People
Instructions
  1. Add into your slow cooker pot, your lamb shanks, season with salt and pepper.
  2. Chop up all your vegetables, onion, lemon, garlic and herbs. Place into your slow cooker, on top of your lamb shanks. *IF YOU ARE PREPPING THIS THE NIGHT BEFORE, then place in your fridge now.
  3. Place your pot into your slow cooker base. Add in your chicken stock, stir well, place your lid on and turn cooker on low. Cook for 6-8hours. Don't worry if it is longer. Just before serving ad
  4. **NOTE; If you don't have a slow cooker , no worries! You can cook this on a stove top. Use a heavy based pot with lid. Follow the above instructions with ingredients( except use 2 cups of chicken stock). Bring to the boil on the stove top, then place lid on and simmer for 4 hours. Please do not leave stove top cooking unattended.
  5. I served this dish with mashed/pureed cauliflower, but you could serve it with mashed potatoes/sweet potatoes, rice, couscous, chickpeas or any legume. Simply Delish!!
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