Love Spring by Food for Health

spring 2016

product reviews delicious spring recipes spring health tips things we love guest recipe creator

OUR QUOTE OF THE SEASON!

WELCOME

Welcome to our first ever E-book: Love Spring. My team and I are so excited to share this creation with you and we hope you love the recipes and other fun things. The blueberry lime cheesecake is by far my favourite! Just delicious! At Food for Health we are more than just muesli and muesli bars, we are a small business that aims to both support and inspire people. We aim to educate people on making the right food choices and we hope that we create delicious products that make peoples lives that little bit easier each day. As a working mum myself, I am very proud that I have created a flexible working environment for everyone on my team, mums or not. We all have to love what we do and if we have a little flexibility in our working hours to pop out to see our children run in school sports or speak at assembly, then in my opinion then why not allow it. I just don’t understand how big companies cannot see the value of a 'mum' working 3-4 days a week and still have a huge impact within the business. The greatest gift you can give people is support and understanding. At the end of the day we are all just humans trying to juggle our way through this crazy thing called life; working mum’s especially, need that support, as I know myself I often have 'mummy guilt'… but we can have it all with a little bit of support and flexibility. Let’s face it, I would not have the business I have without my amazing team, they are my Food for Health family & I love spending time with each week creating amazing opportunities at Food for Health HQ. If you love creating your own recipes we would love to have you in future 'Love' E-books. Stay in contact with us on Instagram @lovefoodforhealth. Our next issue is “Love Summer” so if you would like us to publish your recipes please share with us as we would love to have you on board. We are all about sharing the love! So until next issue, enjoy the warmer weather, get outside more, stop and smell the roses and jump on the trampoline with your kids.

CONTENTS

RECIPES 09 | Raspberry Split Smoothie

18 | Blueberry & Lime Cheesecake

10 | Satay Cauliflower Dip

20 | Muesli Popsicles

13 | Asian Green Salad with Soba Noodles

21 | White Chocolate Raspberry Balls

14 | Raw Lemon Curd Tarts

22 | Turmeric Mojito

16 | Guest recipe creator: Cheryl Mishio 17 | Pumpkin Fritters with Beetroot Relish

INSTA-LOVE

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FRESH FOR SPRING

What’s fresh this season? Now that winter is gone and the sun is back and shining, all the beautiful and fresh spring produce is coming back in season.

With a huge variety of both fruit and vegetables keep it fresh, bright and healthy this spring!

Learn to make our tasty Pumpkin fritters with beetroot relish on page 14

Did you know beans are high in vitamins and minerals like A, C, K, B6, folic acid, calcium, silicon, iron, manganese, potassium, and copper. They are also high in protein and fibre! Not only are bananas high in potassium, they can also be a good way to get magnesium and vitamins C and B6. Broccolini is a rich source of vitamin A and vitamin C, assisting in skin and immune system health and is of course cholesterol free! Citrus fruits like lemons and limes are known for their high vitamin C content, but did you know that they are high in dietary fibre and help prevent bowel problems, improve cholesterol levels and reduce risk of heart disease? The health benefits of cauliflower go beyond just being high in vitamin C…. it contains sulforaphane, is high in vitamin K and folate!

Find the recipe for our delicious White Chocolate Raspberry balls on page 21.

Did you know berries such as blueberries, raspberries and strawberries are a fodmap green food?! They are one of the most nutrient dense foods in the world. They are extremely high in antioxidants, vitamin C, vitamin K & fibre. 1 cup of blueberries gives you 25% of your daily vitamin C needs. Pumpkin has only 50 calories per cup and contains 3 grams of fibre! A cup contains almost twice the recommended daily intake of vitamin A, which promotes good vision!

Create our moreish Satay Cauliflower Dip - recipe on page 10 7

PRODUCT REVIEW

blueberries, vanilla & teff gourmet protein muesli

Our Blueberry, vanilla and teff Gourmet protein muesli is the newest member of the food for health family. The velvety vanilla muesli not only tastes great but is full of health benefits. One of the key ingredients in the gourmet protein muesli is teff, that little grain that packs a big punch. Teff is the tiniest grain in the world and dates back thousands of years ago to Ethiopia. This grain is the salt of the earth for people of Ethiopia and has been their staple grain for years and years. It’s packed full of protein, calcium and fibre. It is low GI and gluten free. The muesli is packed with almonds, pepitas and chia seeds adding a nice crunch and the blueberries add a refreshing sweet burst in each mouthful. The subtle coconut hints adds additional depth of flavour to the muesli. It really is not your basic plain muesli. It contains 12g of protein per 100 grams making it the perfect start to a busy day. Not only does our gourmet protein muesli make an incredible breakfast cereal, it can also be incorporated into other recipes! Check out our Blueberry and Lime cheesecake on page 18! You can find it in the health food section in Coles!

Raspberry Split Smoothie 1 banana (frozen is best) Â˝ cup frozen raspberries Âź lemon 2 dried figs 50g cashews 1tbsp maple 1 cup coconut milk 1 cup water Place all ingredients in a blender and blend until smooth. Enjoy! Serves 1

Everybody loves a smoothie!

Satay Cauliflower Dip ½ head cauliflower ¼ tsp chilli powder 1 tsp garlic powder 1 tsp onion powder ¼ cup peanut butter 2 tbsp tamari Preheat oven to 180°C. Place cauliflower in an oven-proof dish with ½ cup water and garlic, onion and chilli powders sprinkled on top. Bake for about 20mins, or until the water has evaporated. Place cauliflower in a food processor with the peanut butter and tamari. Blend until smooth. Add more tamari for a stronger flavour. Serve with your favourite vegetables or cracker. Makes about 2 cups

Vegan friendly recipe

Q&A WITH NARELLE

Get to know a little bit more about Narelle Plapp, Naturopath and founder of Food for Health. Q. What inspired you to start food for health?

I have always been interested in health and fitness. Ever since I was a young girl I have always played sport and eaten healthy foods. I decided that I wanted to be a naturopath, so that’s what I did. I graduated with my Bachelor of Science degree: naturopathy and became embedded in that lifestyle. After years of having my own health food stores and consulting, Food for Health was born. I created 2 muesli recipes for my patients to incorporate into their treatment plans and the results they got were amazing. So, this inspired me to launch them onto the wider market. And there you have it … I was a muesli chick selling muesli door to door and the story snowballs from there…

Q. Being a Naturopath, what are the key mistakes

other products like that but it just doesn’t sit well with our brand positioning.

People can be very complacent with their water intake, so firstly I believe that hydration is key to good health. People do not realise that for every cup of coffee they consume they reduce their water levels by 2 cups. I always carry a bottle of water with me…

Market trends and sales data analysis influences our new product development pipeline.

people make with their health?

Fibre is another key nutrient for good health and with the rise of gluten free foods, low carb diets and FODMAP diet people can unintentionality limit the amount of fibre they consume. We need a minimum of 25gms per day, so make sure you have eating grains chia, teff, amaranth and quinoa. Also include fruits such as apples and legumes like broad beans and chickpeas… All are great sources of fibre.

Q. How do you balance running a business, children whilst staying fit and healthy?

I prioritise my fitness by giving myself 'me' time first thing in the morning. I run 6 or so KM’s about 4 mornings a week before the rest of the family get out of bed. It’s a great for clearing my head and gives me great thinking time so I can plan my day ahead. I also feel more energised and empowered after I run so mind set is always stronger on my run days… so yes I should run 7 days! I also only work 4 days as I have young children so it’s important that I am there for them especially whilst they are so small. I do school drops offs each day on the way to the office. If I need to work late at night after they go to bed I do. It’s important to be in the moment whether at work or at home. I would actually say that my life is all a big juggle not a balance, but at the end of the day it is all about attitude. If some days I don’t achieve what I want I don’t beat myself up about it, there is always tomorrow that will bring new achievements and challenges.

Q. How do you decide on what new products to create? We always create products that sit within our values. We have had opportunities to launch gluten free biscuits and

Protein has been a growth market, so recently launched our Gourmet protein muesli with Teff. We are consistently looking at food trends and exploring product opportunities. It is a very long and costly process to bring a product to market so we make sure we are thorough with our research and development.

Q. What is your go to snack for your kids?

At the moment my go to snack is chopped carrots with the cauliflower dip that is in the e-book. My kids, especially my 5 year old loves it. Both of my children are obsessed with strawberries, we would go through 2 punnets a day in our house, which I am more than happy to as they are a great source of fibre and vitamin C. These would be our top 2 snack choices, although my little girl is loving our cacao bars, so they are always in my hand bag for 'snack' emergencies.

Q. What is one thing that you always have in your cupboard?

Cous Cous… I’m obsessed with it and my little girl Millie loves it too. It’s just a quick and easy versatile grain.

Q. What is your favourite spring recipe?

The blueberry and lime cheesecake is amazing! Just delicious. It is easy to make and a crowd pleaser. I would recommended making it next time you have guests over.

Q. What is your top fitness tip?

Exercise first thing in the morning then you will get it done. I find if I don’t get up and run at 6am, my day gets away from me and exercise becomes less important, or I have great intentions of going for a run early evening but then I get stuck at my desk.

Gluten & Dairy Free

Asian Green Salad with Soba Noodles 1 pkt soba noodles 1 tbsp sesame oil 1 bunch broccolini 1 bunch pak choy, chopped 100g green beans 4 nori sheets ½ cup tamari ¼ cup raw organic honey 2tbsp sesame oil

Lightly sautee the vegetables in sesame oil. This should only take a couple of minutes, so they are still crunchy. Cook the soba noodles according to the instructions on their package. Once ready, place them in ice water until they are cool. Drain off excess water and add to the lightly sautéed vegetables. In a small bowl, combine the Tamari, honey, sesame oil, minced ginger and sesame seeds. Stir until combined. Cover the noodle salad in the dressing and stir until it is completely covered. Serves 6

1tbsp minced ginger 2 tbsp sesame seeds

Pumpkin Fritters with Beetroot Relish 2 whole beetroot, peeled and grated 1 cup balsamic vinegar 1 ½ cups coconut sugar 1 clove 1 tsp peppercorns 1 stick cinnamon 2 bay leaves ¼ jap pumpkin

Cut pumpkin into small pieces and oven bake pumpkin (180°C for approx. 25mins, or until soft). Place pumpkin, coconut and tapioca flours, paprika, eggs and salt into a food processor and blend until smooth.

½ cup tapioca flour

In a pan on medium heat, place spoonfuls of the mixture to make small pancake-shaped fritters. Leave them for 2-3mins before flipping. Increase/decrease the heat of the frypan as you need.

2 tsp paprika

Serve the fritters with the beetroot relish.

½ cup coconut flour

2 eggs 1tsp salt

Gluten F ree recipe 14

Place the balsamic vinegar, coconut sugar, clove, peppercorns, cinnamon stick and bay leaves in a pot. Bring to boil, allow sugar to melt and let simmer for about 15mins. Remove spices from the stock and add beetroot. Leave on a low heat and cook until it reduces to a relish consistency.

Makes 30 fritters

GUEST RECIPE CREATOR

Cheryl Mishio @c _plus _three

Muesli Cheesecake Base 21⁄2 cups Food for Health Gourmet Protein Muesli ⁄2 cup pitted dates – soaked in 1⁄4 cup coconut water 1

⁄3 cup melted coconut oil

1 tbsp cacao

Cheesecake mixture 2 cups softened cream cheese 1 cup plain Greek yoghurt ⁄2 cup coconut cream

2 tbsp Manuka honey

Additional 3 tbsp berry puree or powdered berry/acai supplement ⁄4 cup coconut cream

⁄4 cup cacao powder

Base: Blitz the soaked dates in food processor until smooth, add the cacao, gourmet protein muesli and coconut oil until just combined. Mixture should be somewhat coarse. Press into a 8" spring form pan. Cheesecake: Blitz the cheesecake mixture ingredients in food processor until smooth. Divide this mixture into 3 separate bowls. Mix 1⁄3 of this mixture with 3 tbsp berry puree (or alternatively a powered berry/acai supplement), pour this mixture over the muesli base (reserve a few tablespoons to swirl on top if desired). In the next bowl stir in 1⁄4 cup coconut cream until smooth (for a more dramatic look – pour this over the berry cheesecake layer carefully (not to disturb bottom layer) In the next bowl mix in 1⁄4 cup cacao powder – the cacao powder will thicken the mixture so you may have to add a bit more liquid to get a soft consistency (coconut water or coconut cream). Pour this mixture over the coconut layer & gently swirl with a skewer to get a 'swirly' effect. Dab the remaining berry cheesecake mixture on top and swirl with a skewer. Place cheesecake in the freezer for 2 hours (until firm), remove from freezer 10 mins before cutting & serving. Serve with additional Food For Health gourmet protein muesli sprinkled on top for additional crunch. Enjoy!

The perfect healthy treat for Spring picnics!

Raw Lemon Curd Tarts Base 150g Food For Health gluten free muesli 150g dried figs 20g cacao butter

Filling ⁄3 cup tahini

⁄4 cup coconut butter

⁄3 cup coconut yogurt

⁄4 cup fresh lemon juice

zest of one large lemon 3-4 tbsp rice malt, to taste pinch of turmeric For the base, add all ingredients into a food processor and blend until combined. Press into small cupcake tins, lined with cupcake wrappers. Refrigerate while making the filling. For the filling, add all ingredients into a food processor and blend until smooth. Distribute filling evenly across the bases. Makes 30 mini tarts

Blueberry & Lime Cheesecake Base 150g Food for Health gourmet protein muesli 150g dried figs 20g cacao butter

Blueberry layer 2 cups soaked cashews 100g blueberries 20g maple syrup 50g coconut milk 70g cacao butter, melted

Lime layer 2 cups soaked cashews 3 limes (juice & zest) handful of spinach 30g maple syrup 50g coconut milk 50g cacao butter, melted

To make the base, place all ingredients into a food processor and blend until combined. Cover the base of a cake tin with removable base with baking paper. Press the base mixture evenly on the bottom of the tin. Refrigerate while you do the blueberry layer. For the blueberry layer, place all the ingredients into a food processor and blend for about 10 minutes, until it is super smooth. Pour over the base. Refrigerate at least 30 minutes. Finally, place all of the ingredients for the lime layer into a food processor and blend for about 10 minutes, until it is super smooth. Pour on top of the blueberry layer and spread evenly. Refrigerate at least 6 hours, or preferably overnight. Serves 12

Dairy F ree recipe

Gluten Free & Vegan

Muesli Popsicles 1 cup Food for Health liver cleansingÂ muesli 1 Â˝ cups thick vanilla yoghurt 1 cup blueberries 1 sliced kiwi fruit 1 tbsp rice bran syrup

Place the muesli and rice bran syrup in a bowl and stir well to combine. Divide the muesli mixture between the popsicle moulds. Press down firmly with the end of a spoon. Mix yoghurt, blueberries and Kiwi in a small bowl. Fill the rest of each mould with the yogurt mix. Insert popsicle sticks and freeze for 3-4 hours or until hard. Makes 8 popsicles

White Chocolate Raspberry Balls 50g desiccated coconut 100g cacao butter, melted 25g coconut butter 50g rice malt 1 tsp vanilla bean 1 punnet raspberries

Gluten F ree recipe

Add all ingredients except raspberries into a food processor and blend until smooth. Place in fridge for about 30 mins until it is firm enough to roll into balls. Coat each raspberry with coconut mix. Roll into balls, about the size of 20 cent pieces. Coat in Coconut and refrigerate until youâ&#x20AC;&#x2122;re ready to eat! Makes 12

Turmeric Mojito 10g turmeric 1 whole cucumber 1 sprig mint Â˝ lime 1 small carrot Â˝ cup soda water Juice all of the vegetables and serve over ice with the soda water added at the end. Serves 6

SPRING HEALTH TIPS

1: Rise earlier and exercise The sun is up early and the air is warmer, so jump out of bed, put your sneakers on and do some exercise. You will feel not only invigorated but more confident and focused for the day ahead. You will soon be addicted to early morning exercise once you see and feel the benefits.

2: Do a Liver Cleanse According to traditional Chinese medicine, Spring is the season for the liver & gall-bladder. The liver is always overworked, especially with a lot of processed foods eaten into today’s busy lives, so Spring is a good time to give it a break and a clean. Key tips for Liver Cleansing: 1 Avoid alcohol. The liver is the organ that metabolizes alcohol, so give it a break and let it regenerate.

3: Eat Seasonal Fruit Fruit contains so many amazing nutrients: fibre, antioxidants and minerals. Aim to eat 2-3 pieces of different coloured fruit each day. This way you will get a variety of nutrients. The fruits of Spring are: oranges, grapefruits, apples, pineapples and papaya.

4: Remember the sun! We have been hibernating over winter and the sun has been the last thing on our minds. Spring has warmer days and you will be surprised at how quickly your skin reacts to the sun, especially since it’s been hiding under those wintery layers of clothes. Get into the habit of taking a hat and sunscreen with you or choose a moisturiser with a SPF in it so you will be protected all day… and then you can worry about other things instead, like when your next retail therapy day is!!

2 Dry skin brush each morning. This not only helps total body circulation, but increased blood flow supports liver function and relaxation. 3 Take the supplement St Mary’s Thistle. This herb helps with liver cell regeneration and fat metabolising (so this will take the pressure off your liver doing all the work!) 4 Drink water. Your liver functions better when given a drink of water, so stay hydrated.

We love that you've taken the time to join us for our first edition of Love… we hope you'll join us again for our summer issue in a few months! Thanks to our contributors and friends for their tireless work! Editorial: Narelle Plapp Photography: Alice Stephens