FEBRUARY • ISSUE 8
the red issue
Love d
Heart Mind Belly Soul
the
mini issue
Deliciousness sharing
pink ho pe more
Wherever you are, and whatever you do, be in
In our life there is a single artist's palette, which provides the meaning of life and art.
love.
- Marc Chagall
Let us always meet each other with a smile, for the smile is the beginning of love. - Mother Teresa
- Rumi
Love...
color, as on an
It is the color of
love.
Love does not consist in
it surrounds every being and extends slowly to embrace all that shall be. - Khalil Gibran
Dare to love yourself as if you were a rainbow with gold at both ends. - Aberjhani
You know you're inlove when you can't
heart can hold. - Zelda Fitzgerald
direction. - Antoine de Saint-Exupery
not even poets, how much the
outward together in the same
Nobody has ever measured,
gazing at each other, but in looking
fall asleep because reality is finally better than your dreams. - Dr. Seuss
HEALTHY MAMA MAGAZINE 2
Letter from the Editor Luscious, delicious, beautiful, sexy ladies in red we are this month! We are officially launching our new name together with our new color collection all THIS MONTH. You are one lucky bunch I tell you :)
! s u s i This Bamik Hambaz
GOODNESS GURU bamik@healthymamamagazine.com
Nathan Baker
SYSTEMS SUPERMAN share@healthymamamagazine.com
Danni Landa
WORD WEAVER
Healthy Mama incorporates all that we are - promoting healthy hearts, healthy minds, healthy bodies and healthy bellies. And for whom? Ultimately, it’s for the precious poppets in our lives, our children, our nieces, nephews, grandkids, neighbors, school friends...healthy children means happy children, and happy children means a happy life. So dive into this absolutely STUNNING piece of digital art...filled with all things RED, red ingredients, red recipes, red thoughts on anger, love & passion and with a touch of PINK Hope to share the firey love this month. You will LOVE this one...x
share@healthymamamagazine.com
Richelle Chapman
DESIGN DIVA richelle@conceptiondesign.ca
With a whole lotta love...x
ADVERTISING All enquiries, please contact:
bamik@healthymamamagazine.com
If you have any questions, suggestions or would like to be promoted within Healthy Mama Magazine, please let us know at share@healthymamamagazine. com
the small print:
Oh my, the magazine is STUNNING! I love the fonts you use… the lay-out and how you've color coded it. The recipes are lovely and like how clear you are about which recipe is gluten-free, vegan etc. There is so much that speaks to me! - Kimberly, London Tell us what you think here
© Copyright 8ubble Pty Ltd, 2014 • 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 3
WIN! WIN! WIN! Answer just 5 questions
(yes your name counts as one!)
Survey 2. I am:
1. I am a:
55-64
18-24
lightful dad
De
45-54
under 18
mom Magnificent
65+
25-34
dma
an Gorgeous gr
35-44
dad
Glorious gran
nt
Awesome au
e uncle
Unbelievabl
ome food
od, wholes A lover of go
ught 3. What bro
ay?
d you to us to
For your chance to the gorgeous & inspirational Happy Mama Affirmation Cards by Amy Taylor-Kabbaz
arch Google or se me about it Other Friends told ine Mama Magaz hy alt He g Was readin
ad 4. I like to re eck all that apply) (ch : n o the mag My iPad
esktop
r/d My Compute
My iPhone My Android
device
o t e r e h ! k y e clic v r u s e h t e t e l p com
always enough time There is
in my day to look after
myself
WIN! WIN! WIN!
ue! s is ll fu a m a M y h e Healt of what's inside th
a preview...
CoNt e EVERY ISSUE
s
n t
Red curry paste
EATS
Persian style quinoa salad Bell pepper, basil and tomato pie Bean quinoa bowl Apple slaw Sweet potato and cherry tomato tarts
Soul food Laugh a little In season
23
20
Truly sugar free strawberry jam Roasted tomatoes Salt & vinegar beetroot chips Spiced tomato relish Coconut chia pudding Sour cherry raw chocolate
5 5's
11 reveal ways to the
35
By Tess Marshall from The Bold Life
45
44
succulent, sweet
a Method for Beating Anger
Watermelon pizzas
Rasberry & white choc cheesecake Choc beetroot Layered goodness Cherry ripe bites Raw berry coconut bites Dragon fruit deliciousness
good i ra io s Vb t n
58
By Leo Babauta from Zen Habits
of Envelope Compassion
Mint ginger strawberry fruit leathers
Chocolate strawberry crumble
strawberries
Expanding the
Coconut pomegranate pop
Peanut butter and goji berry fudge
within
54
Banana beetroot smoothie bowl
through
62
Rose Oil
Glimmer
Pink Hope
pink
did
become
a
66 of
When
feminine color?
By Jo Paoletti, Associate Professor in the American Studies Department at the University of Maryland
Interview with Krystal Barter, Founder of
HEALTHY MAMA MAGAZINE 5
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
th n i e l b la
ai v a s s odne
o g s i h t All
e u s s i l e ful
is:
th e e s u less yo
un
herbed quinoa salad with
pomegranate bell pepper, fresh basil &
TOMATO PIE
EATS apple hemp CABBAGE
asian slaw
sweet potato & cherry tomato TARTS
the Chef's easy
curry paste
happy black bean quinoa bowl
HEALTHY MAMA MAGAZINE 7
EATS
Nutritious, colorful,
delicious & flavorsome
Gluten & Grain FREE!
HEALTHY MAMA MAGAZINE 8
VEG AN
EATS
Y DAIR
FREE
O LE PA E N LI GY KA ER L A EN
SUPER FO
This gluten free, grain free (quinoa is actually a seed), salad was inspired by our love of Persian food. OK so I know technically quinoa isn’t traditionally from the Middle East, but I’m pretty sure that if this salad were trialled there, they would give it the nod of approval.
Nutritious, colorful, delicious & flavorsome, this summery salad is full of goodness & leaves you feeling as full as a bull as it’s packed with protein.
OD
PERSIAN STYLE HERBED QUINOA SALAD WITH POMEGRANATE & SALTED ZUCCHINI STRIPS By Jade & Kath from Panaceas Pantry | Serves 3-4 SALTED ZUCCHINI 2-3 small zucchini rock or sea salt juice of 1 lemon 1 tablespoon olive oil
DRESSING
1 Using a mandolin or vegetable peeler, slice zucchini into thin strips. 2 Place into a colander, lightly salt and let stand for 10 minutes. 3 Carefully wash off salt of zucchini, and then pat dry. 4 Add lemon juice and oil, folding through.
SALAD
½ bunch of each mint, flat
½ cup cooked quinoa
leafed parsley and coriander,
seeds from ½ pomegranate
chopped finely 2 tablespoon olive oil juice from 1 lime (or more, if you like)
2 tablespoons almonds, chopped roughly 1 large handful rocket 12 cherry tomatoes, halved 1 red capsicum, sliced thinly
5 Combine dressing ingredients in a bowl.
1 tablespoon pistachio nuts, crushed
6 Combine the salad ingredients and place in desired serving bowl. Fold through salted zucchini and dressing. Garnish with herbs and extra pomegranate seeds. 7 Serve immediately.
HEALTHY MAMA MAGAZINE 9
Heart Mind Belly Soul
Available on any device
W O L L O F
! M A R G A T S N I N O US
feature
LIFESTYLE
11 reveal ways to
within
the
By Tess Marshall from The Bold Life
with t c e n n o c e r y o trul Learn how t sue of is l l u f e h t ul self in if t u a e b r u o y $3.99 r u o y b a r ma. G Healthy Ma ow. n n o i t p i r subsc
The most important decision of your life, the one that will affect every other decision you make, is the commitment to love and accept yourself. It directly affects the quality of your relationships, your work, your free time, your faith, and your future.
That decision is...to love yourself. Why is this so difficult to do?
HEALTHY MAMA MAGAZINE 12
All this
in e l b a l s avai
s e n d o o
g
truly sugar free strawberry jam
ROASTED
tomatos
e u s s i l e ful
th
unless
:
this e e s you
salt & vinegar
beetroot chips
spiced tomato
relish
coconut
SOUR CHERRY & vanilla raw
CHIA pudding
chocolate
HEALTHY MAMA MAGAZINE 13
TEN
GLU
FREE
VEG AN
NUT
E
FRE
Y DAIR
FREE
E N LI GY KA ER L A EN
totally sugar free! TRULY SUGAR FREE STRAWBERRY JAM By Adriana from Living Healthy With Chocolate | Makes: 1 cup 2½ cups strawberries, frozen and thawed (for fresh
I find that so many recipes for jam posted online claim they are sugar free and have some type of sweetener added to them. When you bite into a fresh strawberry, do you feel it needs to be any sweeter? Don’t you just love eating the berry as it is? I personally do, and strawberries are my favorite fruit. In my opinion, sugar does not need to be added to make jam. As you cook fruit for some time, its sugars begin to caramelize and become sweeter.
This is how I make all my jams, marmalades, or fruit butters. This recipe for strawberry jam only has 4 ingredients and the end result is pure strawberry goodness. It is definitely sweet enough and has an amazing buttery smooth and creamy consistency. I guarantee that if you like fresh strawberries, you will
love this recipe.
strawberries, see notes below) 1 tablespoon water 1 tablespoon fresh lemon juice 2 teaspoons arrowroot powder
1 Puree the thawed strawberries in a food processor or blender. 2 Whisk the water, lemon juice and arrowroot powder in a medium saucepan then add the strawberry puree. 3 Bring mixture to a boil slowly over medium heat, stirring frequently. 4 Lower heat to medium low and simmer until it thickens, approximately 50 minutes. As it begins to thicken stir frequently to avoid burning. You will know it is done when you draw a rubber spatula through the center and it creates a hole that stays open for a few seconds and then fills back in. Once this happens remove from the heat and allow it to cool before storing. As it cools, it will continue to thicken. If your jam becomes too thick, add a little water. You can also return it to the stove and cook it longer if you want a thicker jam. 5 Keep refrigerated in an airtight container for up to 2 months.
NOTES: 1 If you are using fresh strawberries add them to the saucepan directly along with the water, lemon juice and arrowroot powder and heat for 5 minutes to soften them up. Puree mixture in your blender or food processor then return to the stove and follow steps 3 and 4 above.
HEALTHY MAMA MAGAZINE 14
in e l b a l s avai
s e n d o is go
e u s s i l e ful
th
is:
th e e s u less yo
All th
un
banana
beetroot
smoothie bowl
watermelon pizzas
PEANUT BUTTER &
goji berry fudge
5 5's coconut, pomegranate & raspberry
pops
mint & ginger
strawberry FRUIT Leathers
HEALTHY MAMA MAGAZINE 15
VEG AN
5 5's
5 recipes with 5 ingredients, great for under 5's.
RAW
Y DAIR
FREE
O LE PA E N LI GY KA ER AL EN
I love adding beetroot in my smoothies, it's great for your blood cells, low in fat, full of vitamins and minerals and packed with powerful antioxidants BANANA BEETROOT SMOOTHIE BOWL By Noémie from Paris By Vegan | Serves 1 3 bananas
½ beetroot
½ cup almond milk
1 Blend all together. You can add any toppings like granola or sliced fruits to enjoy.
er t f a hy t l a he er l l l a fi m y i m Opt m l tu o o sch HEALTHY MAMA MAGAZINE
16
ai v a s s odne
th n i e l b la
o g s i h t All chocolate strawberry CRUMBLE
raspberry & white chocolate
cheese cake
cherry RIP E bites
e u s s i l e ful
is:
th e e s u less yo
un
raw
berry
coconut bites
raw chocolate
beet layered goodness
dragon
fruit
ice-cream
HEALTHY MAMA MAGAZINE 17
TEN
GLU
as I cut out all processed food, sadly they had to go. So I challenged myself to make a healthy version that not only nourished my body, but tasted amazing as well.
VEG AN
Cherry Ripes used to be my favorite treat, but
E
FRE
Y DAIR
FREE
Here it is! CHERRY RIPE BITES By Carly from My Holistic Life Makes 7-8 FILLING: 2 ½ cups shredded coconut ½ cup rice syrup ¼ cup cacao butter ¾ cup fresh cherries with seed removed 1 tablespoon coconut milk
CHOCOLATE TOPPING: ¼ cup cacao butter ¼ cup rice syrup 5-6 tablespoons cacao powder
1 Add cherries, rice syrup, melted cacao butter, and coconut milk to a food processor and pulse for 30 seconds. 2 Then add the shredded coconut till it forms a paste. 3 Place the filling on a piece of baking paper and spread it out, then place in the freezer overnight. 4 Once the filling is set add the melted cacao butter, rice syrup and cacao powder to a mixing bowl and stir well.
C
arly Hicks - My Holistic Life
My love of food began when I had to get creative with my meals after being diagnosed with an autoimmune disorder at age 24. I love sharing my meals with others and helping people to regain their health through food choices. I’m currently studying Naturopathy as well and hope to open my own clinic when I finish.
5 Then take the filling out of the freezer and slice into strips, then take each strip and place in the topping so that filling is completely covered. 6 Once its completely covered remove the filling with a fork and place back on the baking paper. Repeat this until all the filling is covered in chocolate and then place back in the freezer for another ½ hour until the chocolate sets.
HEALTHY MAMA MAGAZINE 18
feature
LIFESTYLE
l ways a ic t c a r p r u Find out yo f so l e s n e z r u o ith y to connect w when o d o t t a h actly w you know ex e of u s is l l u f e h in t anger strikes $3.99 r u o y b a r ma! G Healthy Ma ow. n n o i t p i r subsc
Expanding the
Envelope Compassion of
a Method for Beating Anger
A
By Leo Babauta from Zen Habits
lmost every time we get angry, it’s because something isn’t going our way. I’ve been practicing a method for processing anger that I call Expanding the Envelope of Compassion. Before we talk about the method, let’s look at the progression of anger.
Here’s what happens:
• We want something a certain way. • Other people or occasionally, the Universe doesn’t give us that something in that certain way. • We get mad. And sometimes we lose control.
HEALTHY MAMA MAGAZINE 19
WIN! WIN! WIN! Answer just 5 questions
(yes your name counts as one!)
Survey 2. I am:
1. I am a:
55-64
18-24
lightful dad
De
45-54
under 18
mom Magnificent
65+
25-34
dma
an Gorgeous gr
35-44
dad
Glorious gran
nt
Awesome au
e uncle
Unbelievabl
ome food
od, wholes A lover of go
ught 3. What bro
ay?
d you to us to
For your chance to the gorgeous & inspirational Happy Mama Affirmation Cards by Amy Taylor-Kabbaz
arch Google or se me about it Other Friends told ine Mama Magaz hy alt He g Was readin
ad 4. I like to re eck all that apply) (ch : n o the mag My iPad
esktop
r/d My Compute
My iPhone My Android
device
o t e r e h ! k y e clic v r u s e h t e t e l p com
always enough time There is
in my day to look after
myself
WIN! WIN! WIN!
feature
M Y STO RY
Glimmer
Pink Hope of
Continue read ing this absol utely beautiful inte rview with K rystal in the full is sue of Health y Mama. Grab your $3.99 subscriptio n now. Interview with Krystal Barter, Founder of
W
hen most twenty-somethings are deciding on where to go for university vacation or choosing an apartment to share with friends, Krystal Barter found herself having to make decisions that most young women never have to consider.
Krystal’s family carries the BRCA1 gene, the same gene that was made well known by Angelina Jolie in 2003. This gene is the reason that 20 women in her family have been diagnosed with breast and ovarian cancer. Among them, her mother at 36, grandmother at 44 and her great-grandmother at 68. At the tender age of 25, after genetic testing revealed that she also carried the gene, Krystal decided to take preventative action and underwent a double mastectomy to reduce her chances of developing cancer. It became Krystal’s personal mission to help, support and educate women and their families who face a genetic predisposition to cancer and from her hospital bed, Pink Hope was born. Through her own experience and determination, Krystal has created a place where women and their families can receive real support whether it’s connecting with genetic counselors, getting financial help or simply just knowing there are others out there who understand. Healthy Mama spoke to this extraordinary woman to find out more.
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
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 23
Heart Mind Belly Soul
e h t f o e t s a t y n i t t r a a t e s h u j d s n a a w s s e p i Thi c e r e l p . m e i u s s s s i u l l u f e h delicio t n i s d r o d n a felt w y a d o t a m a M y h t l a e ! H w a o e N m o l c a i Be r T E E R F y a D 7 r u o Y b Gra