the purple issue
part 2
JUNE • ISSUE 12
kids
aller gies and m
ore...
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HEALTHY MAMA MAGAZINE 2
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CoNt e EATS Quotes
n t Rainbow salad rolls Raw beet burger (vegan) Blueberry pancakes
15 healthy
23 27
Natural Berry Jam Beet Butter Red Cabbage
Acai smoothie bowl "No bake peanut butter cookies with jam
Berry coconut trifle Epic berry cheesecake Chocolate berry bowls
The Throat Chakra confident independant secure
It’s my Party 20 if I want to!
By Lisa Munro from Happy Tummies
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32
35
RedRedWine Gifts
from the
Purple Vine
HEALTHY MAMA MAGAZINE 3
Letter from the Editor What a beautiful and exciting journey we’ve been on together! Last month, Healthy Mama officially went free and the response has been overwhelmingly positive. We’ve had hundreds of new subscribers come on board in the last week alone and our community of healthy mamas welcomes you with open arms! đ&#x;‘?
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Feelin' the love...x Some recent feedback from subscribers :) Love at first sight is not that common, but since this is first site, I can only say that I love it. I guess I was attracted by the vibrant violet and the mandalas and the very fact that I found a way to make beetroot chips (tried once, but I have to perfect my way of doing it). So, thank you, guys for existing and for allowing me to discover your beautiful (and tasty :) ) work. - T, Colt, Romania I LOVE the bright colours and positivity. Sometimes I feel a bit flat, like life is a monotonous bore with endless nappies, laundry, and carrying my son around. This mag gives me a burst! Currently enjoying a child free moment as husband puts him to bed whilst I have a read :) - S, Odonnell, Australia As a designer, illustrator and lover of good coffee and food, I appreciate the fabulous design of Healthy Mama, it is an aesthetic dream come true chock full of inspiring healthy recipes. Love! Love! Love :) - J, Cook, Canada I love that Healthy Mama magazine has just become free! It is now so easily accessible for all of those people needing inspiration to lead healthy lifestyles! I'm not even a mama and I love it! - J. Mckennan, Australia It fills my mind with happiness knowing there is a movement like yours, doing something to move us all higher and bind us together. - L, Zemljic, Slovenia
Š 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.
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Y A W A E GIV 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 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..
blog
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
raw beet BURGER
EATS
raw
rainbow
rolls
purple pancake DREAMS
HEALTHY MAMA MAGAZINE 7
d g! a l a n s i p a p i y d ll r a o c f i s ect a b f s r ' e t p i , s Yeed up roll
EATS
RAW RAINBOW TACOS OR SALAD ROLLS By Margaret from Plant Strong Vegan
s aret' g r a e out M rial her k c e o Ch e tut b u T You
M
argaret - Plant Strong Vegan
Living a plant-based, vegan lifestyle and loving every minute of it! Sharing my favorite recipes along the way to inspire others to make healthier, plant strong food choices.
HEALTHY MAMA MAGAZINE 8
RAW RAINBOW TACOS OR SALAD ROLLS By Margaret from Plant Strong Vegan | Serves 1 3 large purple cabbage leaves 2 cups alfalfa sprouts ½ yellow bell pepper, thinly sliced vertically
The best way for me to eat my veggies in abundance otherwise I neglect them, let's be honest. If you make meals fun and delicious, then you’ll actually want to eat them. That’s why I’m hooked on these because they're good for me and I get to dip them!
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I make at least 4-8 at a time and they’re completely guilt-free, so I eat them till I’m feeling full. You can bulk these up if you like with organic tofu or rice noodles. Whatever floats your boat and keeps you satisfied. My favorite combination these days is; romaine lettuce, yellow bell peppers, broccoli slaw, purple cabbage, red pepper flakes and sesame seeds. You can dip in homemade peanut sauce, almond sauce or teriyaki coconut aminos.
1 red bell pepper, thinly sliced horizontally
Yum!
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½ cup carrots, shredded ⅛ cup green onions Rice paper sheets
1 Pick and choose any and all veggies you’d like and wash and cut everything to size for rolling. 2 Run rice paper under warm/hot water for just a second on both sides, lay it flat on a clean cutting board. 3 Places your veggies together in the center closest to you. 4 Roll forward and then fold in each side. 5 Continue rolling till you get to the other end. 6 Lay it seam down on a plate. 7 Repeat till you make as many as you’d like. 8 Serve fresh with peanut sauce, almond sauce or coconut aminos.
ALMOND BUTTER SAUCE 3 tablespoons almond butter, using raw almonds (or nut butter of choice) 2 tablespoons soy sauce 2 tablespoons agave syrup 1-2 tablespoons water 1 tablespoon rice vinegar 1 clove garlic, minced red pepper flakes, to taste
1 In a small pot, heat almond butter over medium heat. 2 Adding in all the other ingredients and whisking till smooth. 3 You can triple up the recipe and make a bulk batch to have on hand, stored in an air tight container in the fridge. It will thicken up as it cools. 4 Drizzle over raw tacos, salads or dip fresh salad rolls into it.
ition d E e t Whi e h t loads t r u o o f check hy Mama eas! id alt of He pping sauce of di
HEALTHY MAMA MAGAZINE 9
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RAW BEET BURGER By Bethany from Lil Sipper | Makes 2 patties PATTIES 1 cup beet pulp (from juiced beets or
I had to do a double take after cooking these "burger" patties. Did you? I just love tricking my friends (especially those meat eaters and picky little ones running around) into eating healthier, veggie infused meals like this beet burger you see here. Not only is it 100% vegan and gluten free, but the buns are made from portobello mushrooms so it's super filling!
just grate some fresh beetroot) ¹⁄³ cup uncooked rolled oats ¼ cup raw almonds spices of choice to taste
BUNS medium portobello mushrooms favorite condiments
1 Process first 4 ingredients in a bullet sized blender until almonds are finely ground (about 15-20 seconds). Divide into 2 parts, and form into patties (thick or thin, your choice). 2 Heat skillet with coconut oil*, then sear with a lid covering skillet until you can see it starting to brown and crisp. Flip and repeat for other side. 3 Serve on portobello "buns" with condiments of choice. *Options to not cook for a fully raw experience, however the coconut oil seared into the patty really makes the flavor POP! HEALTHY MAMA MAGAZINE
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e l p r u p ! s e k a c n pa PURPLE PANCAKE DREAM By Lara from Vanilla Crunch | Serves 1 ¾ cup coconut flour 1 tablespoon baking powder ½ teaspoon sea salt ½ teaspoon vanilla extract ¾ cup non dairy milk (I used coconut full-fat milk) ¼ cup sparkling water (for the fluffiness) 2 tablespoons agave syrup berry powder (I used Arctic powerberry Blue-
1 Mix together the coconut flour, baking powder, sea salt and vanilla in a bowl. 2 Then add the milk, the water and agave syrup and stir together (don’t overmix!). 3 Add the blueberry powder and the berries. 4 Let the batter sit for 5-10 minutes in the fridge. 5 Cook the pancakes in a lightly coconut oiled pan over medium heat. 6 Once you can see bubbles in the middle, flip and cook on the other side
berry powder) (optional) 1 handful of fresh or frozen berries
HEALTHY MAMA MAGAZINE 11
Today is your day, to start fresh...
EAT WELL, daily, Hydrate often, Slee p lots your body.
Love
Heart Mind Belly Soul
~ Buddha
inevitable. It would be wise to use that
time adoring our families, cherishing
~ Dalai Lama
“Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.” ~ Victor Frankl
“We spend precious hours fearing the
our friends and living our lives.”.
~ Carl Jung
”Don't let yesterday use up too much of today.”
“Forever is composed of nows.” ~ Emily Dickinson
~ Maya Angelou
“Your vision will become clear only when you look into your heart. Who looks outside, dreams. Who looks inside, awakens.”
“Our own worst enemy cannot harm us as much as our unwise thoughts. No one can help us as much as our own compassionate thoughts.”
”Be kind whenever possible. It is always possible.”
Q U OT ES
~ Cherokee Indian Proverb
“The moment one gives close attention to anything, even a blade of grass, it becomes a mysterious, awesome, indescribably magnificent world in itself.” ~ Henry Miller
“ Be happy in the moment, that's enough. Each moment is all we need, not more.” ~ Mother Teresa
HEALTHY MAMA MAGAZINE 13
e h t
n i t o n j veme o m
Heart Mind Belly Soul
Available on any device
red cabbage bonanza
Beet butter
natural berry jam
HEALTHY MAMA MAGAZINE 15
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this beet b utter a tril lion times say it is tr and can h ied, tested onestly , fail-proo f and beyo nd gorgeo us.
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FREE
...
BEET BUTTER
..
..... ..
2 medium
By Kimberly from The Little Plantation | Serves 8 as a starter/dip/side
.
..
...
. .......
.
.... .. .
I mean have you seen that color?
..
. ..
....
..
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sized beetroots (10.5 oz/300g) ¼ of an organic apple (1.5oz/50g)
..
1 cup/120g macadamia nuts 2 tablespoons organic extra virgin olive oil 1 pinch of salt (I use pink Himalayan salt)
1 Wash, peel and chop the beetroot into medium sized chunks.
VEGAN AND GLUTEN FREE PUMPKIN BREAD
Pure life an awesomeness d nature's all in one pl ace!
By Lucia from Living Loving Inspiring | Makes 1 loaf 3 cups grated raw pumpkin
3 cups gluten free self raising flour (You
1 Preheat the oven to 355°F/180°C.
2 Wash and cut the apple in medium sized chunks (skin can stay on, but remove the core/stem, if you haven't already).
3 Place the beetroot and apple 2 Line a bread mould with baking paper (up the sides too..so much easierinto get itpot. out!) pieces small Add a tiny
bitrice of water – so that 3 Grate the pumpkin and put it into a bowl with all the spices, salt, malt syrup and there pepitais just about an inch of water in the pot seeds and gently mix together. 10%and of the apple/beetroot 4 Add the flour and mix. (I used my hand to knead it a little as itand getsonly thicker stickier) ½ cup pepita seeds is under water – and bring to the 5 When it’s all combined and a thick sticky mixture, pour it into your bread mould,heat. sprinkle on boil over a medium Essentially ¾ cup rice malt syrup some pepita seeds and put it in the oven. "thi s d what you want is to avoid the apple 1 teaspoon ground icinnamon sh wo 6 Cook for approx 40 minutes (I would check at 30 minutes and then every 5 minutes that). and beetroot from stickingafter to the pot, rk s gr ea7 ½ teaspoon ground nutmeg whilst only minimally cooking/steaming/ tw When from baking tray. ithcooked, al mremove softening them thereby retaining as o nd s t ¼ teaspoon ground cloves oNOW HOW EASY WAS THAT? MAKE IT! much of theirAND nutrients and vitamins o! RUN TO THE KITCHEN ¼ teaspoon all-spice as possible. can try a mix of tapoica or rice flour or your preferred gluten free flour)
pinch himalayan salt
Kimberly - The Little Plantation
My name is Kimberly and I live in London, England. I’m a mom, wife, yoga teacher, student nutritional therapist AND the blogger behind The Little Plantation. Oh, and did I mention that I’m a tiny bit very obsessed about plant-based food? Its mind-blowing potential to nourish us from the inside out and make us feel happy is just so awesome! So much so, that I’ve made it my mission to show that vegetarian, vegan and raw vegan family recipes can be sexy, simple, fun, healthy and oh so delicious...
4 While beets and apple ‘cook’, puree the macadamia nuts and oil with a handheld blender (like I did) or pop in a food processor. Puree until the mixture has a smooth consistency. 5 Once the beets and apple are ready, drain them and add them to the macadamia mixture. Then blend everything together until smooth. Add a pinch of salt.
HEALTHY MAMA MAGAZINE 16
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t a h t s i OMG ? J B P e d homema
Yum!
This
d e n e t e e w s y l tural
a n s i jam
NATURAL BERRY JAM
d n a , dates
d ! n l a a s n e i e r r m e o b n h e t i h w p s e t s ta
By Dreena from Plant Powered Families | Makes +/- 2 cups 3–3½ cups (roughly 1 lb) sliced/chopped strawberries, whole blueberries, or raspberries (or a combination of the three; see note) ½ packed cup finely chopped dates (see note) 2–3 pinches of sea salt 2 teaspoons ground white chia seeds ½–1 teaspoon lemon zest to taste Extra sweetener to taste (optional; see note)
1 Combine the berries, dates, and sea salt in a saucepan over medium-low heat. Once the fruit breaks down and the mixture begins to bubble, reduce heat to low. Cover, and let simmer for 10 minutes. 2 Add the chia and lemon zest, and cook for another 3–5 minutes until the jam thickens 3 Add extra sweetener to taste. Let cool, then refrigerate.
Berries Note: Since large berries can throw off proper measuring, slice or roughly chop larger berries before measuring 3 cups. For reference, a 1-pound clamshell container of strawberries is 3–3½ cups chopped strawberries. Dates Note: The dates will darken the mixture slightly (mostly noticeable with strawberries). They also help thicken the jam, so give this sweetening twist a try! Sweetener Note: For me, the dates usually lend enough sweetness. However, depending on the variety and ripeness of berries, you may want to sweeten. Options include a few tablespoons of coconut sugar, a drizzle of pure maple syrup, or a few pinches of stevia.
HEALTHY MAMA MAGAZINE 17
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love this side di
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RED CABBAGE BONANZA By Bettina from Bettina’s Kitchen ½ red cabbage (medium size) 1 red onion Olive oil 2 tablespoons raisins 2 tablespoons of honey OR agave 3 tablespoons of tamari soy
............
sh!
............
............ As do man ............ y that have forgotten th vegetable. is beautiful Cabbage h a s so many benefits tha hidden hea t so few of lth us know ab anti-inflam out. It has matory pro perties and with inflam is said to he matory dise lp ase. You ca batch of th n make a b is recipe be ig c ause it kee in the fridg ps really w e and can b ell e enjoyed w different fo ith lots of ods. I prom ise this is a game chan ger!
pinch of cinnamon pinch salt (himalayan & pepper) ½ a fresh pomegranate
1 Start by slicing your onion and cabbage finely and peeling and setting your pomegranate seeds aside. Pomegranates are optional in this recipe but I used it for some extra crunch and festiveness. 2 In a hot pan add a good amount of olive oil and your red onions. Put temperature down to medium and add your cabbage, sprinkle some salt and leave until cabbage starts softening. About 20-30 minutes. 3 When your cabbage is soft and starting to get caramelised add raisins, tamari, honey, pepper and cinnamon. Stir and let all melt together nicely. 4 Take the cabbage off the heat and add your pomegranates in last. You don't want them to cook, you just want them to be infused in the dish to keep their freshness and crunch.
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!
HEALTHY MAMA MAGAZINE 18
W O L L O F
! M A R G A T S N I N O US
feature
LIFESTYLE
y t r a P y m It’s ! o t t n a if I w By Lisa Munro from Happy Tummies
ood allergies and intolerances can manifest in different ways from mild reactions to all out emergencies. Those with significant problems struggle on a daily basis to manage health and wellbeing. And if you have a child with an allergy or intolerance it can be doubly hard, especially during social engagements making it difficult to balance the health of your child with their enjoyment of celebrations. We got together with Lisa Munro from Happy Tummies to talk about her own allergy story and how she and her family overcame obstacles to create an amazing resource and community for other families facing allergy issues.
HEALTHY MAMA MAGAZINE 20
Tell us a bit about your own family’s allergy story. We didn't have any food allergies in our family until our son came along. We didn't even know he had allergies until he was about 3. He was a very, very difficult baby who cried all the time and was generally unhappy. He was really fussy about what he would eat, even as a baby and he never really moved on to finger food. We had him allergy tested at about 3 and it turned out he was at risk of anaphylaxis to peanuts, sesame and egg. He also had eosinophilic oesophagitis (EoE) which required a really strict elimination diet of the top 8 allergens (wheat, dairy, egg, soy, peanuts, tree nuts, fish and shellfish), beef and rice. Our little man is 8 now and we've added some of these foods back into his diet. He's doing really well now and the EoE is luckily managed by diet alone.
What kind of support did you find during that time? When first diagnosed, I found very little support, especially from the allergist. I felt really alone and constantly worried about how our little boy was going to eat and thrive. As time went on I found ausEE a support group for families with eosinophilic oesophagitis. There is a lovely support network of mamas in this group who really help each other and are a wealth of knowledge.
Tell us a bit more about the beginnings of Happy Tummies? I started Happy Tummies with my husband Chris because I was tired of searching everywhere for the food I needed to buy for my son. It was time consuming and expensive. The mission of Happy Tummies is to make it easy for families to find natural, organic and allergy free food their family will love! We've also got a lovely group happening on our Facebook page and from time to time we post questions for mums who need some help.
What’s the difference between a food allergy and an intolerance? Food allergy is an overreaction of the immune system and the Food allergy is an signs are usually fairly immediate. They can be mild and include hives, tingling in the mouth, vomiting, tummy upset and diarrhoea. They can, however, be severe and life threatening in the form of anaphylaxis. When a person consumes a food they are allergic to, the immune system reacts. In its most severe form an adrenaline auto injector needs to be carried at all times by the allergic individual or their parents. A food sensitivity however does not involve the immune system. It may cause some of the above mentioned symptoms, but tends to be a more gradual reaction. Sometimes people will even be able to eat a small amount of the food they are sensitive to with no reaction.
overreaction of the immune system and the signs are usually fairly immediate.
A food sensitivity however...tends to be more a gradual reaction
HEALTHY MAMA MAGAZINE 21
What can families do when a child
has an allergy or intolerance?
I believe that it’s really important to feed your child with allergies quality whole food and still avoid their allergens. This can get tricky when you need to avoid entire food groups so you may need to enlist the help of a dietician to ensure that all of their daily requirements are being met. There are lots of websites and cookbooks available to help you learn to cook and bake successfully without foods like egg, dairy and wheat. It can be challenging at first, but it does get easier with practice. Ensure your child gets enough good fats in their diet to help keep them full like butter (if safe), coconut oil, olive oil and avocado. Eggs in particular are a great food for kids if they are not allergic to them, as are nuts. Most importantly make sure you read packets of everything you buy every time. Not only because you want to avoid unnecessary additives and preservatives, but also because ingredients in a product can change from one packet to the next, as manufacturers modify their processes.
If you were to give your pre-mama self a word of advice, what would it be?
Say YES to all the help that comes your way :)
L
isa Munro - Happy Tummies
Lisa is the owner and manager of Happy Tummies - making it easy to find natural, organic and allergy free food. She has had a genuine interest in allergy free and wholefoods since her son was diagnosed with eosinophilic eosophagitis in 2011, as well as at risk of anaphylaxis to a number of foods. You can connect Lisa through her website www.happytummies.com.au
Negotiating Allergies and Party Season Life can get tricky when you have children with allergies, especially around eating out, birthday parties and other celebrations. This is the one area that my clients regularly tell me they have problems with. Here are my top tips to keep your food allergic kids safe at birthday parties: • Talk to your child before you go to the party and remind them that they can only eat the food you say is safe. • Take your child’s own food – it just makes life easier for you and the host. • Call the host beforehand and try where possible to take similar food for your child so they don’t feel left out. • You might like to take a plate or two to go on the party table for everyone to share that your child can safely eat. • Keep a close eye on your child to ensure they don’t eat any of the food you haven’t provided (unless it’s safe of course!). • For a very young child you might like to consider putting an allergy warning badge or t-shirt on them that reminds other guests at the party not to feed your child. • Stay at the party until your child is old enough to administer the adrenaline auto injector on themselves (unless the party host is fully trained in this and your child is happy to stay on their own). • Don’t forget to check the party bag for unsafe surprises!
HEALTHY MAMA MAGAZINE 22
acai
smoothie bowl
healthy
no bake nut butter
cookies
HEALTHY MAMA MAGAZINE 23
healthy
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FREE
VEG AN
od rals o e f r n i e m up d s n a a ut ) s e b n e i t a m h e a g (a-si ood fats, vites it taste grn buy it in g ,g n ca ak i e r d u m op b d o y h fi Y l A s . n n s i s d o e n oo ot ich d f r n o o h y e t r i g l r h a l a ot be s. he t n o l o e i a m k t c i r s r a o t l ur to yo osts it’s nu from your farmers m e o m b m r o o o f s s l a red om r e f d h w s it’s po buy it fre n a c d an
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ACAI SMOOTHIE BOWL By Kristin from Mamacino 2 frozen bananas a big handful of frozen or fresh berries a handful of baby spinach
1 Whizz all of this together until you have a luscious, thick smoothie resembling gelato. 2 Pour your smoothie into a bowl and top with anything you like but here are some options that I highly recommend:
1 teaspoon raw honey
• activated buckinis
1 tablespoon acai powder
• goji berries
1 cup of chilled coconut water
• granola
ice
• shredded coconut • yoghurt • more fresh berries • chopped almonds, walnuts or pecans • chopped dried fruit such as figs or apricots HEALTHY MAMA MAGAZINE
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healthy
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y l n O
RAW
s t n e g! i d re n
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ing baki
E N LI GY KA ER AL EN
&
I have always believed less is more when it comes to food! Why? Well, you can actually taste the food that's used! Not to mention less ingredients = less time in the kitchen cooking....oh wait! You don't even have to bake these! Yes! Win win! This might possibly be the easiest, quickest, and healthiest cookie recipe you'll ever make! Don't believe me? Just ask my little 6 year old niece who could whip these out in no time!
FREE
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NUT BUTTER COOKIES By Bethany from Lil Sipper 4 heaped tablespoons of smooth almond butter (or nut butter of choice) ½ cup coconut flour 8 Deglet dates or 4 Medjool dates soaked in ½ cup boiled water for 10 minutes.
1 Mix almond butter and flour until it becomes a crumble. 2 Puree dates with soaking water until smooth. 3 Add date puree to crumble and mix well. 4 With your hands, form batter into one large ball and piece apart sections and roll into small balls. Smash each with a fork. 5 DONE!
HEALTHY MAMA MAGAZINE 25
GET Featured If you’d like your delicious creation to be featured in Healthy Mama Magazine - share it with us @
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›
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 26
berry
cheescake
berry-coconut
chocolate BERRY bowls
TRIFLE with
rawnola
HEALTHY MAMA MAGAZINE 27
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LAYERED BERRY-COCONUT TRIFLE WITH RAWNOLA By Lara from Vanilla Crunch | Makes 1 coconut yogurt (soy yogurt also works fine)
1 Mix the frozen berries in a food processor.
a handful of mixed berries (frozen)
2 Then layer a glass with the berry mixture, coconut yogurt and the rawnola.
rawnola (rolled oats also work)
Y DAIR
FREE
SUPER FO
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L
ara Zaugg - Vanilla Crunch
blog
I enjoy sharing ideas with the vegan community and I love to get inspired every day. Turning vegan was the best decision I made last year. Not only my skin and health got better I also discovered many new amazing foods. There are so many possibilities to eat healthy and vegan and at the same time delicious food. I think too many people just don‘t know how easy it is to create a simple vegan dessert that is actually good for you and does not poison your body with empty carbs or sugar. This year I will launch my ebook and I hope I can inspire many people with my vegan dessert ideas.
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ACAI MINI CHEESECAKE
3
By Lena from Pure Vegan Food | Makes 1 cake
TOPPING
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VEG AN
Per fec a nd s tly sw My simple version l eet ight of a ly ta rt no dairy, no flour, no butter. You don't bake your cake, you just freeze it!
RAW
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1 cup berries 1 tablespoon desiccated coconut SUPER FO
mint
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4 Top with berries, desiccated coconut and mint.
u se al mo nd s or wa l nut s or other n ut/seed if yo u do n’t have peppitas
2
1CRUST
FILLING 2 cups cashew soaked 2 tablespoons coconut oil
1 cup pumpkin seeds
melted
1 cup dates
1 teaspoon vanilla
½ cup blackberries
2 Blend ingredients for cream and divide it into 3 parts. Add the first to the crust. Put in the freezer for 20 min. Add blackberries to the second part, blend and pour over the cake. Put in the freezer for 20 min. Add strawberries to the third part, blend and pour over the cake.
½ cup strawberries
3 Freeze at least 3 hours.
1 tablespoon maple syrup 1 lime juiced
pinch of salt
1 For crust: : in a blender pulse seeds a few times, add dates and salt. Blend well. Press mixture into form.
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 29
TEN
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My favorite past time is actually developing new recipes and watching cooking and baking shows. Time and time again I would see professional chefs create bowls out of chocolate using balloons and thought, "hmmm, it can't be that difficult to create". So yes, knowing my DIY personality, I attempted this technique and believe it or not, these very pictures were the result of my first attempt! If I can do it then so can you! (your friends will think you've slaved over these for hours)
CHOCOLATE BERRY BOWLS
anyone? berry Chocolate bowls
By Bethany from Lil Sipper 1 cup chocolate of choice small berries of choice (blueberries, blackberries, strawberries, raspberries) regular balloons (not water balloons)
1 Melt chocolate of choice. Blow up balloons (about the size of a small grapefruit or very large orange) 2 Dip balloons in chocolate and set on wax paper and place in freezer for about 15 minutes or until they harden. 3 Remove from freezer and pop balloons FAST with a sharp knife/ needle (do not pinch with scissors as this will make them deflate slowing). 4 Fill with berries and serve immediately!
B
ethany Ugarte - Lilsipper
Bethany is dedicated to healthy eating and living a balanced life and is the face behind @lilsipper on Instagram. She is also a yoga instructor and loves sharing her passion for health and fitness. Diets never work and always end...AKA fail. She was diagnosed with Crohn’s and Gastropareses which is, according to western medicine, an incurable illness that affects the digestive system causing severe pain, bloating, nausea, vomiting, and unwanted weight loss. Through natural ways of healing through food and a pure, clean diet, she is currently reversing her illness! She never counts calories, only nutrients!
HEALTHY MAMA MAGAZINE 30
The Throat Chakra confident independant secure by Aura Cacia The throat chakra, known as the Vishuddha in sanskrit, inspires your communicative nature and fosters expression and a sense of calm clarity, while minimizing self-consciousness and timidity. Location Sanskrit name Color Number of petals Element Mantra Mind Emotion Spirit
throat/base of the neck Vishuddha blue 16 Sound (music) Ham confidence independence sense of security
HEALTHY MAMA MAGAZINE 31
The Throat Chakra confident independant secure
7 Ways to Balance the Throat Chakra Learn how to achieve a balanced sacral chakra that uncoils inner confidence and ignites healthy desire through the use of seven distinct methodologies.
1. Aromatherapy
3.
Sensory Therapy
Support throat chakra balance with the following: lavender, geranium, coriander, chamomile
2. Yoga/Physical Exercise Do throat and voice exercises. Try gargling, singing and breathing exercises that use throat and mouth breathing techniques.
Throat Chakra Yoga Poses supported shoulderstand
with support
all
The throat chakra is connected with the element ether (sky) and is the chakra for expression and communication. Take a walk on a sunny day, surrounded by the harmonies of the natural world. Sing songs, call an old friend, write a letter to someone you love.
revitalizing mineral bath A mineral bath with oils supporting the throat chakra. Sit, soak and revitalize with this beautiful blend of tangerine, lavender and chamomile. 4 tablespoons sea salt
8 drops tangerine essential oil
2 tablespoons baking soda
8 drops lavender essential oil
2 tablespoons powdered oatmeal
8 drops chamomile essential oil
1 Combine dry ingredients, sprinkle with oils and mix until fully incorporated. Add desired amount to bath water.
limb
Salamba Sarvangasana
speak easily and openly diffusion recipe
(sah-LOM-bah sar-van-GAHS-anna) Other recommended throat chakra poses: Lion (Simhasana), Plow (Halasana), Camel (Ustrasana)
Creating a warming, fragrant and exotic atmosphere with this diffusion will help you awaken the sacral chakra, leveraging the source of sensual power to create strength and balance. 6 drops Roman chamomile precious essentials™ 3 drops lavender essential oil
5. Sound Therapy
1 drop peppermint essential oil
The expressive sound associations with vishuddha are: 1 Blend oils, then add to ¼ cup water in a candle lamp. Or add oils to a pad with plug in room diffuser. Breathe in this soft, Keynote: G herbal aroma to create a calming atmosphere that fosters Frequency: 384 Hz. open communication. Mantra: Ham Elemental Sound: bird song and crickets The throat chakra is associated with the color light blue. Wear light blue to encourage peaceful and healthy sapphire, aquamarine, red and brown self expression and to be open to receiving aventurine, quartz crystal, angelite, communications from others. blue lace agate, blue topaz,
6.
Color Therapy
7. Crystals & Gemstones turquoise
HEALTHY MAMA MAGAZINE 32
RedRedWine Gifts
N
Purple
o one really knows which was the first culture to drink fermented grape juice. But we do know that humans have been consuming wine for a very, very long time.
from the
Vine
By Danni Landa from Healthy Mama
Ancient Iranians, Greeks, Egyptians, Chinese, Romans - everyone was getting into it. It might surprise you to know that in Medieval Europe it was Christian monks that were the masters of producing and distributing the good drop (Dom Perignon was a Benedictine monk and anyone who’s had the pleasure of tasting his champagne will indeed salute him). Many of you will be familiar of the downsides of wine consumption (otherwise known as a hangover) and many will also have heard that red wine is actually good for you. Really? How can something that has the potential to make you feel so bad actually be good for your health? As usual, it’s all about moderation. To gain the benefits from red wine and to prevent the adverse side effects women should drink no more than 2-3 units per day (that’s about one decent sized glass of wine) and men no more than 3-4 units. One bottle of wine contains 10 units.
HEALTHY MAMA MAGAZINE 34
Reduces Risk of Depression Several Spanish Universities conducted a seven year study on the effect of alcohol on mental health. The authors concluded that men and women who drink two to seven glasses of wine a week are less likely to suffer from depression.
Reduces Chance of Colon Cancer The University of Leicester in the UK found that moderate red wine drinkers can reduce their chance of bowel tumors by 50%.
Keeps You Young Resveratrol is an antioxidant found in the skin of grapes (and blueberries, cranberries and nuts). A study out of the University of London discovered that antioxidants found in red wine keep blood vessels healthy which can contribute to a longer, healthier life. However, quality makes a difference and wine made using traditional methods has higher levels than wines made from more industrialised processes.
Prevents Dementia Loyola University Medical Center found that moderate red wine consumption reduces the risk of dementia because the resveratrol keep blood vessels open and flexible allowing for a more constant supply of blood to the brain. An article in The Journal of Neuropsychiatric Disease and Treatment stated that moderate wine drinkers have a 23% lower risk of developing dementia.
Lowers Risk Of Heart Disease Queen Mary University in London found that the tannins in red wine protect the heart from disease. Sardinian wines contain more of these tannins than many other wines and may be the reason for the islander’s long life.
Before you kick off your shoes and bust open a bottle just remember: Any more than one glass a day will render all the amazing benefits of wine useless. sources: http://www.medicalnewstoday.com/articles/265635.php http://www.nhs.uk/Livewell/alcohol/Pages/alcohol-units.aspx http://www.foodandwine.com/articles/8-health-benefits-of-drinking-wine http://www.mayoclinic.org/diseases-conditions/heart-disease/in-depth/red-wine/art-20048281
HEALTHY MAMA MAGAZINE 35
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“Each friend represents a world in us, a world possibly not born until they arrive, and it is only by this meeting that a new world is born.” ~ Anaïs Nin
Heart Mind Belly Soul
HEALTHY MAMA MAGAZINE 37
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Heart Mind Belly Soul
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