the purple issue
part 1
MAY • ISSUE 11
everyday
mindfulness how t get m o ore
Metime
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HEALTHY MAMA MAGAZINE 2
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CoNt e Enlightenment
EATS
n t
Acai overnight chia oats Flatbread wrap Fish with orange and beetroot salsa
17 healthy
13
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Miso Marinated Aubergines Kimchi - My way Quick cabbage salad
23
Beet chips Mini grape pizzas Purple cabbage smoothie
29
Blueberry smoothie coconut bowl Blueberry mini muffins Acai mini cheesecakes
acai
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35
Essenti a l Oil s TO
�indfulness
INSPIRE
By Aura Cacia
HEALTHY MAMA MAGAZINE
By Riva Gdanski
3
Letter from the Editor I just want to say, I am so utterly
grateful for all you amazing healthy mamas who have joined us on this journey of goodness for our collective minds, bodies, hearts & souls. There are so many of you wonderful mamas (and papas and aunts and so many more) who are connecting with us and giving feedback and helping to make Healthy Mama even more delicious every month.
! s u s i This Bamik Hambaz
This month, we’ve decided to spread the message to even more mamas around the world so we’re going FREE...indefinitely. Every issue of Healthy Mama will be spread over two months and will be free for you and everyone you know.
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© Copyright 8ubble Pty Ltd, 2015 • All rights reserved. All material in Healthy Mama Magazine is wholly copyright and reproduction without the written consent of the publisher is strictly forbidden. Healthy Mama Magazine is published by 8ubble Pty Ltd, PO Box 1925, Sunshine Plaza, Qld, Australia, 4558. Views expressed by authors and contributors are not necessarily those of the publisher. By subscribing or reading this magazine, you agree to our Terms of Use. Please refer to our Terms of Use and Privacy Policy for more information.
HEALTHY MAMA MAGAZINE 4
on
pro mo ti Are you searching for happiness by creating your 'Pinterest life'? Are you relying on your next life boost from new clothes, your dream car or the perfect partner to share your life with? Or do you have all these things already and you're still waking up feeling incomplete?
e r e h ou k y c w i o l h t C ou t of this to find par a e b n ca ncing a h n e life m. progra
The work is w ithin. Nothing outside of you will make you feel as fulfilled as a life where your happiness begins with you. The Gratitude Transformation is a 6 week course designed to teach you how to live in your light and be your happiest every single day. Enrolment is open from 28 April for only 2 weeks!
Change begins w ith you .
LET'S
nurture guide
hap l u s o , py s share healthy wholesome food connect
with our awareness of this
beautiful planet
Heart Mind Belly Soul
flatbread wrap
acai chia OATS
EATS
fish with salsa
HEALTHY MAMA MAGAZINE 7
TEN
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Let’s face it, some of us have a hard time waking up early enough to make breakfast and way too many of us completely skip this important meal altogether.
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preparation, literally 1-2 m e l t t i l inut ith a es m o s s f e t w r h t e s m e t h orning t e t ha a t ax, r us h w imin l o yo e n . Yo d k n l a l u j u u ca t a h u g nm st yo t toni g t rab ak e fas ol t k an e a e r d re go he ’s b ! m w I’ ro r o m to
ACAI OVERNIGHT CHIA OATS By Margaret from Plant Strong Vegan | Serves 2 1 cup rolled oats 1 ¼ cups raw almond milk 1 tablespoon black chia seeds sugar
2 Refrigerate overnight, at least 4 hours.
1 teaspoon acai powder
3 Stir and serve cold.
1 tablespoon coconut palm
ret's a g r a ut M ial here o k c Che be tutor u YouT
1 Measure and mix everything in your quart mason jar till evenly combined.
hemp seeds & white mulberries to top
4 Top with your favorite nuts, seeds, superfoods and/or dried fruits.
HEALTHY MAMA MAGAZINE 8
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DELICIOUS WRAPS By Marlies from Hartman Health | Serves 1 ¹⁄³ avocado 2 tablespoons of parsley ½ cup arugula ¼ cup diced, steamed butternut squash ¼ cup diced, steamed beets 1 teaspoon sunflower seeds salt & pepper
1 To make, smash avocado onto a small flat bread round. 2 Next, top it with parsley, arugula, butternut squash and beets (the beets and squash can be served warm or cold). 3 Sprinkle on some sea salt and fresh pepper, and top it with sunflower seeds. 4 This can be enjoyed either open as a salad pizza or folded like a middle eastern wrap or taco. 5 So much flavor in this guy, and so good for you, too!
try keep my evening meal on the lighter side, which is why this flatbread wrap is one of my favorite goto meals! And with ingredients like avocado, sunflower seeds, steamed beets, and butternut squash, I know I’m getting super healthy ingredients into my meal! This wrap is also great if you want to try adding any type of protein, which also makes it an excellent lunch or more filling dinner.
M
arlies Pinto - Hartman Health
Marlies is a single mom who lives in Venice, CA with her 5 year old daughter named London. She began her healthy journey in 2002 when she was able to lose 75lbs through changes in her lifestyle and diet. She is a certified Health and Weightloss coach who loves working individually and collectively with women who want to improve their health or are struggling to lose weight. While she doesn’t technically call herself a vegan, she has dedicated her instagram and blog to sharing her plant-based, vegan (and often raw and/or gluten free) recipes, feeling that we can all benefit from eating a more whole-food, plant-based way of eating.
HEALTHY MAMA MAGAZINE 9
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FISH WITH ORANGE AND BEETROOT SALSA By Emily from EmilyEhlers.com | Serves 2 milk, for dipping (omit if dairy free) 2 tablespoons arrowroot powder (or corn flour/gluten free flour) seasoning of your choice coconut oil, for frying
1 Pour milk into bowl and a few spoons of arrowroot onto a plate with seasoning of your choice. 2 Dunk the fillets into the milk and then each side into the flour until it is lightly coated (can use your choice of milk or remove altogether if dairy free - the arrowroot and seasoning will stick to the fish without it). 3 Fry fillets in medium to hot pan until golden.
BEETROOT SALSA 1 cup beetroot, cooked and diced 2 spring onions, finely sliced 1 - 2 chillis, deseeded & chopped ½ orange, chopped small
4 As the fish cooks, combine all salsa ingredients into a bowl and mix well. 5 Once fish is cooked place on plate and top generously with the salsa. 6 You can serve this on its own or with salad or steamed vegetables.
DRESSING
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4 sustainable white fish fillets
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perfect together
op... t s l l u F tory! s f o end
2 tablespoons olive oil juice of half orange squeeze of lemon
n stainable in your regio Find out what fish is su g.au/ .sustainableseafood.or Australia: http://www guide/ .org/oceans/seafood USA: http://www.nrdc achoice.org/ Canada: http://www.se ne.org/index.php UK: http://www.fishonli
E
mily Elhers
Emily Ehlers is a certified coach, blogger, freelance writer and mama whose mission in life is to guide women from burnt out to blissed out. Through her trademark 6 Pillars of Bliss, Emily gives overwhelmed women the leg-up they need to reignite their vitality and reconnect with themselves. She loves nothing more than watching women fan the flames of their own brilliance and embrace their purpose. Emily blends soulfulness with silliness, makes playfulness a priority and believes a life of powerful ease is within everyone’s reach. Emily’s teachings have been featured in national print publications, local radio and on dozens of online sites. She connects with people via her ebooks, online communities, live workshops and weekly newsletter (subscribe by clicking here). HEALTHY MAMA MAGAZINE
10
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I’m Krys Hansen. A qualified yoga and meditation instructor, author, marketing whizz, online designer, veggie mama, lover of a surfing yogi and deliverer of truthbombs on yoga and life. Join me in the Modern Yogi Movement. What better way to change the world than lead by example and guide our children and loved ones towards a more peaceful and honest existence. Work with me: • I help connect women with their sacred feminine • Coaching women to create a soulful pregnancy and beyond • Personalised meditations • Meditation tools such as mandalas and malas
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INTERVIEW
s In her twentie ily it came to Em on that Ehlers attenti was not all d o fo h it w ip wine part). e her relationsh th e b y a m , es (okay wine and ros e and having lif r e h g in ild u b
ed on various e was focuss h s s g in th ted between a e tu m c o s u fl 0 o 2 ls y a n Like ma good ately, she dy mix was a ible. Unfortun s a s e o h p is s a th n h it fu n in w er as much habits. Throw the birth of h y r h e lt ft a A e . h s n k u c a d tt panic a e diet fads an at she had th n debilitating e th ft n o o ti d a n a lis a ty to the re dose of anxie journey go, she came a rs a e y d emotional n o a l tw a , y ic s c y u h L p r e daughte massiv ht her elf has broug and happy. A rs y e h h lt l a a e e h h e lp b e er. ess to h power to and mindfuln blogger, moth d r, o u e fo n re se p u e tr to n Coach, e to learn how listic Lifestyle o H : y a d to is to where she . Women orrying trend w a s d n ie fr to “do and her ily the quest , her clients m lf E e r rs o e F h . s in s e w c the pro Emily sa g e of her knowled getting sick in d d e n s a u h c e u h S m . fatigue giving too and adrenal n o ti s u a h x e nd. Now it all� lead to situation arou n w o r e h rn l of e again tu is ever mindfu health to onc d n a rs e th o e s to support and space sh e m she continue ti e th lf e rs she gives he ced. making sure us and balan io n o rm a h y needs to sta
learn to t lo a e v a h We all
from her.
HEALTHY MAMA MAGAZINE 13
ho w yo u d n a y c n a n yo ur pre g t u o b a t i b Tell u s a urne y. jo s i h and t n o ant with Lucy n g re p t e nded up o g I I had a huge hy and then
er, ealt n after I had h retty fit and h e p h n T e . e d b e s p y ip a d , I was I’ve alw st not myself y energy just ju m s y a c w n I a , n d g e c re n yp bala t throughout m completely im , over the pas re o e S . w s te e n a n o ir e rm th my ho y upped weight gain, gain and reall attacks really a t ty u ie o x n lf a e s y y m m sed and balance I used to quite depres big journey to is th n o think before, I n . e p e u b c e ’s e I’v , ls e rs veryone couple of yea re filling up e fo e b lf e s y m sh me any learn to nouri just didn’t do it d n a t rs fi e y els nI put everybod this path. The n w o d e m d what le grated favors. That’s stitute for Inte In e th h it w g in started study there. owballed from sn ll a it d n a n Nutritio
h .. .learn to nouris up g n lli fi e r o f e b lf myse cup. 's e ls e e n o y r e ev
oaching? c e f i l r u o u start y Whe n did yo ut that. o b a t i b e l had t lit I graduated. I n e h w s t’ Tell me a a h T y practice May last year.
m in practiced. On oaching back c d n e a lif e e m th ti t d me, a e I start d the whole ti ople within th n e o p c o e n s o s e -b lv ro e ep ing thems taken on som themselves is en were putt to m k o c w a t b a it th g d vere ally brin oking clients I disco women to re g in h c a es and then lo e lv T . e h s rt m u e fo th r r o e t you oking aft or even third er people, bu lately. Just lo th re o fi g y in m rv t e li s y d ll ack an what has rea that. ve in giving b lie e b o d I efore you do . b e ls e e n fi e lf n e o s ry n e after ev your ow n energy and w o r u o y e v a need to h he s you
pproac a n i a m e e r e th y on life? What are th h p o s o l i h p d s your lf take towar nging yourse presence, bri
but ver and clichéd, sy e e h c ’s it g or mulling o in w p ip tr I kno re tu ot fu y. oment and n in being happ r a ill p t n a back to the m rt o y imp k that’s a reall ortant part of p im y ll a re a the past. I thin ity is also that, r own creativ u o y g n ri r anything like lo o p y x rt E a t o n e ’r u ink es, even if yo ur life, and I th o y to everyone’s liv in y it v ti rea lse ays to inject c hat anyone e w d in m t just finding w o n y reall authentic, to st really at you say, ju learning to be h w g in h tc a out you or w is thinking ab r own truth. speaking you
lucy d n a emily
ivity.... t a e r c n w o r u o exploring y ent ic th u a e b to g in learn
HEALTHY MAMA MAGAZINE 14
o n’t realize d s a m a m s a l ot o f e m i d give t n e a m n o w s o k d n i t i h s It ntil the y u g n i s s i m the y notice e d r ’ n y a e , h t e v t i a t h a w t o b e c re e m i t r li v e s . i e e h h t t s o e t v s l g e n s the m hat it bri w d n a s i t i fun o wn life? r u o y o t n ho w much i creativit y active g n i r b u tty the more o a y c s o y ll d a re w g Ho s gettin I realized I wa r a walk down
nd. o fo ith my husba g and I just g w in y rn k o c lu m y ry ll e a v editation and ve e I’m re fi m t f a o p it u b t a e , g a I g a bit of yo nowadays t area I just sit. I’ll do Lucy got. So, I d n a l re and in wha a e h rn u w jo ts y h m lig e h k . I ta elf, I lways hig to the beach my mind. It a aside for mys e to s m e ti t m u o p c I r t e a hatev sure th help just journal w I accept any n I just make e d h n T a . y y it c v u ti L a g re in more c not hav I do need to bring el bad about I am arty, so fe ! o ’t d n o to d t I . n e a w m ted me ti do what I way to have dedica ysitting. I just b a b f a really great o is s g rm in te k o in o c e k m to at, I thin lay with that’s offered t other than th h the way I p u it b w , g e v n ti ti a in a re p c g and s. I y, being like illustratin climbing tree I do have Luc d n n e a h e w id d ts n u A . o y reativit and going express my c r child again e n lves. in y m h it side of ourse ch w t u a to th in h it g w in tt k e c her. G nnect ba portant to co im y ll a re s t’ a think th or
litie s, a u q e s e h t nco urage e o t n a l p u with Luc y? s e i t i l a u Ho w do yo q age the se ide r u o c n e I need to dec , u ly o s u y io o v b d o ho w ’s a n timetable ecide her ow thes, even if it
d r own clo r decide… not e h , t le to her decide he t g le in l I’l y etting messy it g c I’m try r ti n te s e fo th u y a ll f a o o that. I re ut in terms s and s, I’ll let her d e s on that one, b o o h c nto my canva e o h t s t in a a h p w w h ro it ing w n let her th bit embarrass inting and the her in it. I will a e p d d lu o c o g in l y I’l ll , a painting r ving a re if I’m doing a ns. I know he ll, which is ha o e ti w a s a rm e ffi c a n h it ta game w me accep nt, I will , we do a fun o that teaches ls A ! it r und equipme e v ro o g ll y a la ts p n r ri e h rp ge she is she is on you’ve got fin le Book so if g so whenever , n s u s J e e rl h a T fe s e is she . She lov strengths and trusts herself e h s o s r, e h out it, tions to it nervous ab b a g in repeat affirma tt e g e is y it ladder and sh she tries to sa d n a ”, ra climbing up a e e h Bag g are brave like ing somethin o d is e h s if I will say, “You n , and the as startwill go along e h s n e th o”, and she h d lo n a a B e lik y n n tifying ay, “You are fu r. I think iden e h h it funny, I will s w ll e w orks m ay it now. It w n working the e th d n a s ed to really s th g d stren ersonality an your child’s p lpful. ns is really he into affirmatio d of
I will repeat affirmat ions to her, so she t rusts herself.
a wor f l e s a m a o ur pre -m y e v i g o t e r If yo u we that be? d l u . o w t a just been still y ll a re d n a advice, wh e your tim it more, take
Just enjoy a b ! x la e r Probably
HEALTHY MAMA MAGAZINE 15
W O L L O F
! M A R G A T S N I N O US
MISO marinated
aubergines
with sesame seeds
quick cabbage salad
kimchi
my way
HEALTHY MAMA MAGAZINE 17
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HEALTHY MAMA MAGAZINE 18
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Aubergines can be difficult to cook sometimes. Many cultures have different ways of making them tasty but I have to say that this recipe I am about to share is one of my personal favorite ways. You can actually make a big batch and help yourself throughout the week and use this dish as a side because it goes so well with different foods.
MISO MARINATED AUBERGINES WITH SESAME SEEDS By Bettina from Bettina’s Kitchen | Serves 2 2 aubergines sliced Olive oil - for cooking
MARINADE ¼ cup tamari soy 1 teaspoon of agave
TOPPING black/white sesame seeds
½ grated garlic clove 1 teaspoon of miso paste (light colour) 1 tablespoon of olive oil
1 Preheat oven to 430°F/220°C.
B
ettina Campolucci-Bordi Bettina’s Kitchen
I have been passionate about food for as long as I can remember! Four years ago I was diagnosed with endometriosis and polycystic ovary syndrome and was told that I would never have kids. That is when my journey started in terms of eating myself back into health started. I am now fully recovered and a proud mum of a lively two year old girl and am living proof that you can beat the odds. Writing about food, blogging and consulting is now a full time job and I also freelance as a Retreat chef. I am lucky I get to work with my passion on a everyday basis!
2 Slice aubergines lengthwise and dab with olive oil and a tiny of sprinkle of salt. 3 If you have a griddle pan, use that to griddle your aubergine slices until they have color or are soft. This will take around 10-15 minutes on low to medium heat, depending on how thick you’ve cut the aubergine so keep an eye on it. (I personally prefer the griddle pan because you get the pretty bbq marks on the aubergines.) 4 Otherwise you can also cook them in the oven. Slice and drizzle with oil and salt and put in your preheated oven until nice and soft (approximately 10-15 minutes). Because the oven is very hot, the process will be quick! 5 In a small bowl, add all your marinade ingredients and mix well. 6 Arrange your cooked or griddled aubergines on a plate and drizzle your marinade on top and sprinkle with sesame seeds. This dish can be pre-made or served straight away as a warm side dish. This is one of those that just gets better and better the more you let it marinate.
HEALTHY MAMA MAGAZINE 19
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Red cabbage is full of fibre and a variety of vitamins and minerals making this quick salad the perfect accompaniment for roast meat, tacos, wraps and burgers.
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QUICK CABBAGE SALAD By Kristin from Mamacino | Serves 4 SALAD ¼ red cabbage ½ red onion handful of coriander 1 red chilli (deseeded if you don’t like it too spicy)
DRESSING extra virgin olive oil 1 lemon, juiced
1 Push the red cabbage, onion, coriander and chilli through the shredding blade of your food processor or finely chop. Transfer to a bowl. 2 Add a good drizzle of olive oil, lemon juice and a pinch of salt and stir well to combine. 3 Allow to sit for ten minutes for the flavours to develop before serving.
Kristin Cosgrove - Mamacino
Kristin Cosgrove is a blogger, whole food baker, real food devotee and mum of three. Learning of her daughter’s food intolerances inspired Kristin to educate herself about whole foods and how to improve the health and wellbeing of her family. Kristin is the author of Mamacino: Kids blog in the Kitchen and the creator of food, lifestyle and parenting blog, Mamacino where she publishes simple, family friendly, real food recipes and stories from her whole food kitchen..
pinch of good quality sea salt
HEALTHY MAMA MAGAZINE 20
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Kimchi is a fermented - tasty , and slightly
tangy
........ ....... . .......... ...
spicy . .. ... ....
It goes really well as a side dish or an add-on at the dinner table. It is enjoyed and comes from South Korea where they have more than 200 varieties. Fermented foods are fantastic for gut health (happy tummies). Did you know that 95% of serotonin (happy hormones) is produced in our bellies?) This is my very simple colorful version that is super easy to make and keeps for a long time refrigerated.
KIMCHI - MY WAY By Bettina from Bettina’s Kitchen ½ head of a green cabbage, thinly sliced ¼ of a head of red cabbage, thinly sliced 1 carrot finely chopped lengthwise ½ red pepper finely chopped lengthwise 1 tablespoon of salt
FLAVORING ½ bell pepper 1 tablespoon of minced ginger ½ tablespoon of minced garlic 1 green spring onion 1 fresh red chili pinch of salt (Himalayan)
1 Chop up and slice the two cabbages thinly and add a 1 teaspoon of salt and massage properly until the cabbages start releasing liquid. This liquid is what you will be using as your brine to ferment the kimchi eventually. 2 In a blender or a mortar and pestle make a paste with the flavouring ingredients; bell pepper, garlic, ginger, spring onion, chili and salt. Check on your massaged cabbage and make sure it has released enough liquid. Gently massage in your paste with the cabbage, chop finely and add carrot and bell pepper and transfer into a glass jar. 3 Make sure that you press your cabbage into your jar properly and that it is covered by the liquid that you previously squeezed out of the cabbage leaves. It is very important that all the veggies are covered with sufficient amount of brine and pressed down properly. 4 Allow glass jar to sit in room temperature for at least 2-3 days. Opening up and "burping" the kimchi at least once a day. After 2-3 days refrigerate kimchi and it is ready to eat. The fermentation will still continue in the fridge but at a much slower rate. Always use clean utensils when dipping into kimchi to avoid spoilage. The longer the kimchi sits and ferments the more flavorful it becomes. You can alternate how much garlic, chili and ginger you would like to use. I personally prefer my kimchi more gingery than garlicy.
HEALTHY MAMA MAGAZINE 21
Today is your day, to start fresh...
EAT WELL, daily, Hydrate often, Slee p lots your body.
Love
Heart Mind Belly Soul
purple
CABBAGE smoothie
healthy
(almost raw)
beetroot CRISPS
mini
GRAPE
pizzas
HEALTHY MAMA MAGAZINE 23
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O LE PA E IN Y AL RG K E AL EN
This brightly colored vegetable brings a wide variety of benefits to the table. It’s loaded with Vitamins C, A, K and fiber. It’s vivid color comes from the cancerfighting antioxidant cyanidin. Purple cabbage is a powerful anti-inflammatory and antibacterial food due to its other antioxidants, too.
PURPLE CABBAGE SMOOTHIE By Lena from Pure Vegan Food ¼ purple cabbage 1 banana – frozen
oothies. A lot m s y rr e b h it ge w nd purple cabba e s u n where you ble a ,” c s u ie o Y th o o m s u en to make “gre ith berries yo w e k s li n e le p re o g e f p o f t o lo le if you blend a t u b , it u bstitute purp fr u s h it u o w y s If n e r. re lo g co le etic brownish th s e a n a brilliant purp u t e n g a l t ’l e u g o y n e ie ft o ooth sic greens. in a berry sm s s la n c e n re a g th r r fo e g lon cabbage nt per and lasts a e h c t just a differe o c ls a fa is in e ’s it g a e b s u b eca color. Ca ar to greens b il im s y ll a n io it utr and broccoli). , n s is n e e g re a g b b rd a a ll (C , co pecies as kale s e m a s e th f variety o
1 tablespoon maple syrup 1 cup almond milk
1 Blend in your blender until smooth. Top with hemp hearts. Enjoy your health!
HEALTHY MAMA MAGAZINE 24
healthy
TEN
GLU
5 ingredients, great for under 5's.
FREE
crispy &
cr
Y DAIR
O LE PA
! y h c n u
FREE
VEG AN
NUT
E
FRE
(ALMOST RAW) BEETROOT CRISPS/CHIPS By Kimberly from The Little Plantation | Serves 2 1lb/500g beetroot, peeled and thinly sliced 1 tablespoon olive oil ¼ teaspoon salt + a little extra salt for serving (optional)
1 Pre-heat the oven to 130°F/56°C (I used a fan setting, but this is not absolutely necessary). Next, wash, top and tail, peel and thinly slice the beetroot. I used a handheld mandolin, which took a bit of time, but if you have a food processor, great, use it ensuring you slice the beetroot super thinly. 2 Place the sliced beetroot in a mixing bowl, together with the olive oil and salt. Mix so that the oil and salt is evenly distributed over the beetroot slices. 3 Next prepare a baking sheet with greaseproof baking paper. Spread the sliced beetroot over the baking tray/baking paper, ensuring none of the slices cover each other. I used about 4 trays in total for the above mentioned amount, but this depends on your oven size and how big/small you make the slices of course. 4 Place the trays in the oven for 10-12 hours (I did this overnight). 5 Before serving sprinkle with a little bit of extra salt, if you wish. Best eaten right there and then, but you can store them in an airtight container if you wish for a few days. 6 IMPORTANT: After about 1-2 hour I flipped the chips over very gently to ensure they didn’t stick to the paper, then left them in the oven for the remaining time, without worrying about them any further.
traditional , I used the re tu ic p e too th n beetroot n tell from e a c ld u o o g y e s s A u Tip 1: f course nt thing is . You can o ts o o tr e e ost importa b m e h T purple t. c l effe up for visua or mix them . thinly sliced s. So that they are nt variation re e iff d h it w 3 times, lices a this recipe rmer, the s d a ie w tr h I c : u 2 m ip T ealthiit warmer, e was the h en a little b v v o o b e a th e h ip it c w u don’t nd the re too thick yo tc. But I fou e re r a e s k e ic c li th s it b ess by me. If the up the proc st flavourso o d e m e d p n s a t to s e (read: and trying it too dark py crunch b s ri a c s e e g th d t e e g left the astly, temperature larly nice. L u ic rt a p te upping the idn’t tas ’t ask for ed) which d trients, can u n f o ll fu slightly burn o st raw, s ey are almo this way th ou? more, can y just using w in fat by lo ry e v , ry is ve ur, but it an make th of the flavo e m o s Tip 3: You c e s o u'll lo on of oil. Yo hoice. ½ tablespo nice. Your c d n a y h c n taste cru should still
HEALTHY MAMA MAGAZINE 25
healthy
TEN
GLU
E
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5 ingredients, great for under 5's. NUT
y l b a ct e l e d
FREE
! s u o i c i del
If you've never experienced kefir cheese (a Mediterranean cultured cheese spread also known as Labne), then do yourself a favor and
try it today!
Not only is it delectably delicious, but if you find real, true kefir cheese/labne, it should only have 1-2 ingredients (cultured milk and cream). But just because there are only minimal ingredients (my favorite!) doesn't mean it will taste like plain yogurt. This sweet, creamy spread is a cross between sweet cream cheese, sour cream, and tart yogurt....and it's health benefits are another great reason to put it on your shopping list. Full of probiotic cultures, kefir cheese is a superb substitute for an array of condiments and pairs perfectly with purple grapes!
MINI GRAPE PIZZAS By Bethany from Lil Sipper 4 gluten free English muffins (whole wheat can be used if you don't have a gluten allergy) kefir cheese (usually found in Middle Eastern supermarkets. Also known as Labne) red grapes, halved lengthwise (seedless if nut/seed free) raw honey
1 Pre heat oven to 180°C/350°F. 2 Spread desired amount of kefir cheese on each English muffin and top with halved grapes with cut side of grape facing downward. 3 Toast in oven for about 7-12 minutes or until tops of grapes begin to bubble and muffin starts to golden. 4 Remove from oven and drizzle with raw honey. Serve immediately.
HEALTHY MAMA MAGAZINE 26
feature
LIFESTYLE
By Riva Gdanski
teaches us how to connect to our mind, body, and soul through meditation, poses, and breathing. While we often associate yoga with growth in
strength, flexibility, and spirituality,
there’s another valuable reason to practice regularly. It turns out that yoga can be an effective tool for tapping into our creativity. Scientific research is backing up what many practitioners have already discovered – yoga helps foster creative energy through the unification of our mind, body, and soul.
HEALTHY MAMA MAGAZINE 27
MIND
Mindfulness is a powerful meditation technique practiced in yoga. Being mindful means having an awareness of our present thoughts and feelings without judging them or reacting to them. In other words, it teaches us to observe our emotions without labeling them as “right” or “wrong”. The practice of accepting our experiences rather than struggling with them is an effective tool for dealing with the highs and lows that are a part of the creative flow. Mindfulness has been shown to reduce stress, increase happiness, and promote divergent thinking, or the thought process used to generate and explore creative ideas. A 2014 study conducted at Leiden University in the Netherlands found that mindful-meditation led to an increase in innovative thinking and the generation of new ideas. Clearing the mind from the fog of emotion allows our creative energy to be visible and more accessible.
Use everyday events as reminders to "center" yourself (i.e. your
BODY
morning cup of coffee or the sound of your cell phone ringing). Allow these signals to remind you that it's time to pause for a moment, take a few breaths, and observe our emotions and our thoughts. This allows us to focus and regroup.
Working for hours at a time to perfect one’s craft can take a heavy physical toll. When there is pain or discomfort in the body, the creative process suffers. Yoga postures improve physical well-being by building strength and increasing flexibility. For writers this might mean alleviating back and wrist pain by building muscle in the core and upper back, and improving flexibility in the chest and shoulders. Violinists, for example, can dramatically reverse the asymmetry in their upper bodies by stretching and strengthening the corresponding muscles on each side. When the body is unrestricted by pain, it becomes free to create. As we open ourselves up physically, we become receptive to creative inspiration.
BREATH
Begin each morning with 3-5 minutes of stretching. A few rounds of sun salutations or even some restorative poses will help the body to open up and prepare for the day ahead. Pranayama, or the practice of regulating the breath, is another vital component of yoga that promotes unity from the inside out. The breath, mind, and body are intricately linked; think of how our heart rate speeds up when we get nervous, and slows down as we relax. By controlling the breath we learn to calm the mind and body. Numerous studies have shown how deep-breathing exercises increase our Alpha brain waves - the same brain waves associated with higher levels of creativity and lower levels of stress. When we encourage our breath to flow, artistic motivation follows suit. While driving, turn off the radio and practice taking slow, deep breaths. Notice how with each inhale and exhale you feel less rushed and frustrated and more calm and relaxed. Yoga offers the tools to align the body, breath and mind and allows us to tap into the places where our creative energy resides. When our head is clear and our body is relaxed we become receptive to the abundant creativity within.
R
iva Gdanski - Yoga
Riva is a freelance writer, yoga model, and yoga creative director based just outside of NYC. In addition to sharing her passion for yoga through articles and images, Riva also teaches customized sessions. She hopes to inspire and motivate others to adopt a healthier lifestyle.
HEALTHY MAMA MAGAZINE 28
blueberry
blueberry
banana muffins
smoothie
acai mini
CHEESCAKES
HEALTHY MAMA MAGAZINE 29
TEN
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NUT
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By Lara from Vanilla Crunch | Serves 1 2 frozen bananas 1 cup of fresh blueberries 1 teaspoon Acai powder
FREE
O LE PA
BLUEBERRY SMOOTHIE SERVED IN A COCONUT BOWL
FREE
RAW
blueberries !b anan as!
a c a
h o i!
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SUPER FO
OD
kai c a say t? a u h o w Y . ... y a s i? s a a c " a I say you say t do u o w o t H ki c e h C
1 Mix everything together and serve in a coconut half.
HEALTHY MAMA MAGAZINE 30
BLUEBERRY BANANA MINI MUFFINS WITH OAT CRUMBLE TOPPING By Margaret from Plant Strong Vegan
All I want in life is to eat baked goods.
Don’t you? I could eat these every. single. day. . e k o j No HEALTHY MAMA MAGAZINE 31
TEN
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VEG AN
gre box at l un fil l e r ch s!
Y DAIR
FREE
SUPER FO
OD
super
dense, sweet &
comforting. If you have been a follower of my blog since the beginning you’ll know that one of my favorite recipes from last year were my oil-free banana muffins. That recipe has since been made so many times, I’m always trying to find ways to change them up. But let it be known, the original base will remain perfect to me. BLUEBERRY BANANA MINI MUFFINS WITH OAT CRUMBLE TOPPING By Margaret from Plant Strong Vegan | Makes 32 MUFFIN MIX
OAT CRUMBLE
1 Preheat your oven to 350°F/176°C. 2 In a large bowl, whisk together flour, sugar, baking soda, salt & cinnamon. 3 In a medium bowl, mash-up your 3 super ripe bananas with a fork, then whisk in the almond milk & vanilla bean powder.
3 very ripe bananas, mashed
2 tablespoons coconut
2 cups unbleached flour (can use oat
palm sugar
flour if gluten free)
1 tablespoon golden
1 cup coconut palm sugar
flax seeds, ground
½ cup raw almond milk, tutorial here
1 tablespoon rolled
5 Fold in your blueberries last, very gently to avoid turning the batter blue.
oats, slightly ground
6 Add paper liners to your muffin pans.
½ cup blueberries 1 teaspoon baking Soda 1 teaspoon apple cider vinegar ½ teaspoon cinnamon ¼ teaspoon Himalayan pink salt ¼ teaspoon vanilla bean powder
Try adding different berries, dried fruits or even protein powders.
4 Fold the wet with the dry and mix until full incorporated. You can use a mixer, but I just used a fork and it works perfectly.
7 Using a tablespoon scoop, measure out two rounded scoops of batter per cup. 8 Combine your oat crumble mixture and sprinkle over the tops of each muffin. 9 Bake for 22-26 minutes or until golden brown and cooked in the middle. 10 Serve warm with a glass of almond milk, enjoy!
HEALTHY MAMA MAGAZINE 32
TEN
If you think authentic cheesecake flavor is impossible without the cheese, think again. Raw happens to be one of the most authentic tasting raw desserts, thanks to the magical combination of cashews and coconut oil. Just be sure to soak your cashews overnight. If you don’t have cashews, macadamia nuts are a perfect substitute.
RAW
Y DAIR
By Lena from Pure Vegan Food | Makes 1 cake or 12 cupcakes
CRUST
ACAI CHEESECAKE
E N LI GY KA ER L N A E
COCONUT CREAM
1 cup almonds
2 cups raw cashews soaked
2 cups young coconut meat
1 cup dates
2 frozen bananas
4 dates
½ cup shredded coconut
4 soaked dates
1 teaspoon vanilla extract
1 teaspoon coconut oil
1 teaspoon Acai powder
2 tablespoons lemon juice
pinch of salt
1 lime juiced
2 tablespoons coconut oil, melted
pinch of salt
pinch of salt
1 For crust: in a blender pulse all ingredients. Press mixture into mini cupcakes form.
2 Blend ingredients for cream and add mixture to the crust. 3 Put in the freezer for at least 3 hours.
FREE
O LE PA
So good, so creamy, so insanely delicious! ACAI MINI CHEESECAKE
E
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SUPER FO
OD
4 Blend all ingredients for coconut cream until very smooth and creamy. This may take 5-7 minutes. Chill for 20 minutes before using. 5 Top cupcakes with coconut cream and enjoy!
L
ena - Pure Vegan Food
I have started an Instagram account to share my love of cooking simple, seasonal, organically grown food. All of my recipes will fill you with energy and incredible feelings! I am a whole-food-lover. My diet consists 100% of vegetables, fruits, whole grains, beans, lentils, nuts, and seeds. Nothing makes me feel better, think better, and look better than wholefoods. And the big bonus? I never count calories or worry about my weight because I know that if I eat this way, my body will be in a perfect state of balance and health, naturally. I want my recipes to be as simple and pure as possible. I hope that as you explore my blog you will share my love for all of the beautiful veggies and fruits that can be discovered in the amazing world we live in. More than anything I want to show how fresh, healthy and exciting dishes can be created with ease and to inspire others to make healthier food choices. HEALTHY MAMA MAGAZINE 33
acai
AMA...AMAZING
You may be lucky enough to have access to fresh acai berries but most of us will have to do with freeze dried powdered fruit. Freeze drying maintains the nutritional value while the powder makes it super easy to add to smoothies, juices, breakfasts, salads and anything else you can think of. Acai is one of the world’s highest ORAC (Oxygen Radical Absorption Capacity) foods. That means it neutralizes free radicals within the body much more efficiently than other superfoods, protecting from disease.
Super source of Vitamin C, A, all the Bs and E all good for immune system, skin, eyes and hair. Acai also has loads of calcium, magnesium, zinc and copper, helping bones, teeth, cartilage, hormone regulation and tissue repair.
Naturally high in essential fatty acid acai is great for the heart and nervous system.
The pulp and skin of acai berries contain antioxidants, amino acids, fibre, essential fatty acids, vitamins and minerals making it an excellent source of energy and a popular choice for athletes.
With double the antioxidants of blueberries and ten times that of grapes Acai are a tasty and healthy addition to smoothies, yogurts and granola.
Acai are small, round, purple berries that are native to South America.
Their flavour has been likened to a chocolaty red wine.
feature
NOURISH
E s s e n ti a l Oi l s TO
indfulness ďż˝
INSPIRE
By Aura Cacia
T
he quest for mindfulness is universal, regardless of whether or not it is part of a personal religious affiliation or tradition. We strive to be mindful of others, especially the ones we love, be they spouse, family member or friend. Often, our pursuit of mindfulness can become mired in the day to day demands of life especially if we unrealistically attempt to give to others but ignore ourselves. Certain essential oils feature aromas that pull our thoughts back to the mindfulness effort. A simple whiff of their calming, centering and balancing scent reminds us that it's not about the perfect relationship, the perfect body or the perfect job, but simply being perfectly mindful of ourselves and others.
HEALTHY MAMA MAGAZINE 35
Bring a sense of balance to your pursuit of mindfulness with these essential oils and mantras: Aura Cacia Texas Cedarwood Aroma: Fresh, woody, oily, earthy Benefits: Centering, grounding, meditative, stabilizing
Aura Cacia Balsam Fir Needle Aroma: Fresh, evergreen, sweet-resinous Benefits: Opening, clarifying, elevating
Aura Cacia Blue Cypress Aroma: Sweet-woody, calming Benefits: Elevating, mind-opening, centering
Aura Cacia Frankincense Aroma: Soft-resinous, lemony balsamic Benefits: Meditative, elevating, calming
Aura Cacia Myrrh Aroma: Powdery, balsamic, resinous, earthy Benefits: Strengthening, galvanizing, meditative
MINDFULNESS
Mantras mind
Peace of flows from keeping peace in mind. It’s the thought that counts and the thought is .
mindfulness My mindfulness is a gift to others and myself.
mindful
Be in the world today.
PERFUME ANOINTING OIL
Carry this fresh, foresty-balsamic perfume with you during stressful travel, shopping or social situations. Evoking images of mountainside fir forests and holiday festivities, balsam fir essential oil opens breathing, invigorates and lifts the spirit.
1 ounce grapeseed oil 5 drops balsam fir needle essential oil 4 drops frankincense essential oil 3 drops myrrh essential oil
1 Place grapeseed oil in a small bottle with tight fitting lid. 2 Add essential oils. 3 Gently shake bottle until well-mixed. 4 To use: Dab a drop or two onto wrists and massage into temples, inhale the aroma and chant a mantra of mindfulness.
HEALTHY MAMA MAGAZINE 36
GET Featured If you’d like your delicious creation to be featured in Healthy Mama Magazine - share it with us @
›
›
share@HealthyMamaMagazine.com
Please include how you came up with the recipe, the special occasion that inspired you, a beautiful photo (and include a fail photo as well if you have one!), together with a short bio and profile photo.
HEALTHY MAMA MAGAZINE 37
! iss ue ev er y in
little amoment of
enlightenment
Minoans on the island of Crete are first to have produced purple dye using the mucus glands of a tropical sea snail. It was stinky work!
The date for Purple Day is enshrined in Canadian Law under the Purple Day Act that was passed in 2012. Purple Day was founded in 2008, by Cassidy Megan, aged nine, of Nova Scotia, Canada. The ancient Phoenician city of Canaan means “The Land of the Purple”.
Purple is the hardest color for the eye to discriminate. Check out this crazy optical illusion - Lilac Chaser Focus on the spot in the middle of the circle. At first you’ll notice a rogue green spot then all but spots will disappear!
Purple plants visually recede in a garden, helping to make a small space feel larger. The Archbishop of Cyprus is traditionally allowed to sign official papers in purple ink.
Carrots used to be purple. Orange ones were bred by Dutch farmers in the 16th Century to honour the royal House of Orange. HEALTHY MAMA MAGAZINE
38
o vid e
Touch / click the video to watch :)
Come on sweetheart let’s adore one another before there is no more of you and me ~ Rumi
Heart Mind Belly Soul
HEALTHY MAMA MAGAZINE 39
Thank you for reading & sharing
Heart Mind Belly Soul
Look out for next month's Part 2 Purple Edition
featuring more healthy, wholesome, delciousness:
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