1. Just because it’s in the “health food” aisle doesn’t make it good for you - Remember when the health food section of the supermarket was 2 shelves and now we have a whole aisle?? But as usual, things have gone too far and now everything seems to be a health food product which is far from the truth.
2. The writing on the front is just a distraction - words and phases used on the front of packaging have one goal; to get you to put that product in your basket. They sound positive, enticing and mouthwateringly delicious. But flip the product over and the list of ingredients usually tells a different story. If they are yelling about what’s NOT in the product you most definitely need to check what’s they’ve actually put in the product.
3. You can’t trust your old faithful brands - The goal of every brand is to make you a lifelong customer. You know those things you throw in your trolley without even comparing the price? Your parents probably bought the same brand. And it might be an amazing, clean, healthy, honest product… until it’s not. Ingredients change over time for many reasons and if they are being changed to a lesser quality you can rest assure the company won’t be doing a big song and dance about it. So try and make a habit of reading the labels on your usual brands every now and again, just to make sure
Don’t let these points scare or overwhelm you. There are a ton of amazing, super honest businesses out there *cough, us* who truely do want to create products using great ingredients. It’s important to continually educate yourself and know what you are putting in to your body. And when you know better, do better.
]]>I have always been conscious of having good, quality protein sources in my diet but recently I switched to making it my focus of every meal and snack.
I like to switch things up, listen to my body and experiment with how I eat versus how I feel and increasing my protein is something I’ve never fully committed to.
But almost immediately I’ve felt positive changes and here are the reasons why:
A good rule of thumb for the amount of protein you need in a day is roughly 1.6-2.2g per kilo of bodyweight. Example: I weigh 60kg so I aim for 120g of protein a day but to make it manageable I break it down to meal. Each meal I aim for 30g of protein and every snack I try for at least 15g.
It takes a little bit of learning at the beginning but pretty quickly you’ll learn how to tweak your favourite meals and snacks and that’s when you’ll start to feel the benefits throughout your day.
]]>I am all about saving money but sometimes doing-it-yourself is too difficult but that's definitely not the case with this recipe.
I figured out how to make it myself and the best bit is I can actually use the sauerkraut we already have to start the ferment. No additional probiotic capsules necessary!
Check out how easy the recipe is below >>>
Fermented Cashew Cheese
Ingredients
Method
Taste and decide if it’s time to stop the process and refrigerate. It could be a little fizzy/sour/tangy
Once you’re happy, mixture it all up and keep in the fridge
Will last about a week but you can also keep it covered with oil and it would keep longer
Let me know if you love this recipe and as always tag @naked_paleo on socials with your creation
Jen xxx
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Part two of our interview with Wholefood for Families’ Nutritionist, Emma Dean shares her recommended eating principles and her tips for making long-lasting changes.
Do you recommend any eating principles to follow?
Our individual biochemistry, how those systems mentioned earlier are functioning, differs between each of us and can shift throughout our own lives. This is why a ‘one-size fits all’ approach when it comes to eating principles doesn’t work.
As a foundation, I think most people can benefit from predominantly plant-based eating, which means animal protein is still included but limited to once or twice a week. Limiting our intake of refined carbohydrate foods, inflammatory foods and intermittent fasting can see great results. From there, food intake can be tweaked based on an individual’s nutrient requirements, health status and preferences.
Research consistently shows that a ‘Mediterranean’ style of eating has long term health benefits, not only for our bodies, but our gut microbiome and mood. Ketogenic principles and intermittent fasting are also gaining recognition as being beneficial in supporting health.
Problems following any one ‘eating principle’ seem to arise when they are taken to the extreme. For example, when whole food groups are removed without working closely with a GP, Nutritionist or Dietician, and when people are influenced by marketing instead of research or their own personal experiences. Incorporating any new eating principle shouldn’t be difficult or obsessive. Instead it should be introduced in a flexible and slow manner, ensuring daily nutrient requirements are still met.
Is there anything else we should consider when following a healthy eating principle?
It is important to know where your food comes from and how it was grown. Not just for our own health, but for sustainability.
Ideally we are supporting local producers, growing food ourselves and using organic methods as much as possible. The further away we are from the food source, the less control we have over the quality and transport/storage methods which can impact nutrient levels.
This question also brings awareness to the growing concern around eating animal or fish protein that is farmed in ways not natural to that animal, and the added hormones, chemicals and antibiotics added during the farming or manufacturing process, that are not beneficial for us to be consuming.
How do we maintain healthy eating?
This is about finding what I call your ‘middle ground’ – a foundation of eating that is right for you. It’s easy, enjoyable, maintainable and flexible when you it to be.
To find this you need to be clear on your health goals and aware of your relationship with food. Seek support in creating change in these areas if needed, don’t let them hold you back. Evidence shows we're more likely to succeed in changing our eating habits when we're supported by a healthcare practitioner, not to mention moral support from friends and family.
Quick fun fact - what does your ‘healthy meal’ look like?
I love green. I literally NEED to see green on my plate. My average plate of food is something like ½ non-starchy vegetables, think leafy-greens and bright colours (eat the rainbow!), ¼ plate or small serving of quality protein (plant or animal), roughly ¼ plate of complex carbohydrates (starchy vegetables, quinoa, buckwheat or rice) and then a drizzle of some healthy fats and flavour/texture factors (either olive oil, avocado, crumble of goat’s cheese, nuts and seeds or herbs). Most importantly the plate is smaller, beautiful and ‘mine’, I try to create rituals around eating….in between wrangling two small children!
About Emma
Emma is a qualified Nutritionist passionate about reducing the complexity around food, health and wellbeing. Her approach is holistic, supporting physical, mental and emotional aspects of eating so that individuals and their family create change around their beliefs, dialogue and habits with food.
Emma has a private practice on the far north NSW Coast, where she works within the local community and NDIS space, as well as supporting clients online through her business, Su Luna.
Information provided is not a substitute for a professional medical opinion, nor is it a diagnosis. Please seek the advice of your GP if you have any concerns around your health and/or to consult with them first regarding any changes to your diet and lifestyle
This Shepherds Pie recipe is from our Wholefoods for Families course and is a favourite among our members.
Enjoy a warming and nourishing Shepherds Pie that is sure to impress. For us, shepherds pie is the ultimate comfort food. If you're plant-based, we recommend switching the mince meat for two tins of your choice of legumes.
Serves 6-8
Prep: 10mins
Bake: 15mins
Ingredients:
½ white onion
2 mushrooms
1 large carrot
1.5 cups frozen peas
½ capsicum
500g turkey mince
1 tsp smoked paprika
1 tbsp Italian herbs
1 tin lentils, drained and rinsed
1 cup passata
1.5 cups water
8 medium potatoes
Salt
Directions:
1. Begin by filling and turning the kettle on.
2. Set a big pot on the stove with some water in the bottom and turn on the heat
3. While kettle boils, wash and cut the potatoes. 1-2 cm size pieces are perfect.
4. Once kettle is boiled, add water to the pot with a good dash of salt. Add the potatoes and ensure the water covers them. Bring to the boil and allow to cook until potatoes are tender.
5. Once cooked, drain and add back to the pot. TIP: Wait until the potatoes stop steaming before mashing to prevent them from drying out. This way you don’t get sloppy mash. Add salt if wanted and a couple knobs of butter. Mash until smooth
6. In a large pan or pot add a splash of oil and heat on low.
7. Dice your onion and add to the pan. Cook until soft, 2-3 minutes.
8. Cut all other veg to a size that suits you. Fussy kids? Do big pieces so you can remove them easily or super tiny so they don't notice.
9. Add the chopped veg to the pan and cook until slightly browned.
10. Add your mince and cook until browned.
11. Add the peas.
12. Sprinkle herbs over the top and then mix through.
13. Add passata and water and stir.
14. Let it simmer so the sauce reduces and becomes thicker. You want enough sauce, so it will be juicy but not enough that the potato will be wet when it sits on top.
15. Finally, add the lentils and let them heat through.
16. Add your mince mixture to a baking dish. I like to use 2 smaller dishes, so I get a deeper pie.
17. Spread your mash on top and flick with a fork to add some texture which achieves a nice crispy top.
18. Sprinkle with cheese – grated cheddar or parmesan are awesome.
19. Pop in the oven for 20-30mins until browned.
Let it sit for 10mins before cutting and serving either alone or with a big dose of fried kale, broccoli and sauerkraut on the side.
If you enjoy the recipe and would like to receive full access to Wholefoods for Families we're currently offering a lifetime subscription for only $25.
Wholefoods for Families is a fun and interactive course designed to help relieve the daily stress of cooking. The course is updated with new recipes, nutrition support, kitchen organization tips, and live videos each week.
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Mango and Fresh Tomato Zucchini Pasta with Crispy Prosciutto
A fresh, light pasta recipe created by Kelly Richardson, aka The Gourmet Nutritionist. Enjoy a combination of tomato salsa, zucchini pasta, sweet mango and protein of your choice – we went with grilled Salmon. The zucchini ribbons offer a lighter option to traditional pasta and makes this recipe gluten-free.
Beef Burger Stacks with Tangy Coleslaw
These super simple deconstructed burgers are a kid favourite. You can make the patties ahead of time and pop in the freezer for later. Cook the patties at home or at an outside barbecue for a family picnic. These burgers are delicious and a more affordable option to takeaway bought burgers.
We love Mexican inspired food in our house. These burrito bowls are easy to make and super satisfying. These bowls are a great dinner for when we have friends over as everyone can make their own bowl – the kids love doing this!
We hope you love these recipes as much as our family does! Don't forget to tag us in your Spring dinners if you recreate one of our recipes.
Jen xx
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We sat down with Wholefood for Families’ Nutritionist, Emma Dean to unpack some of the misconceptions around nutrition and the common barriers that can prevent us from eating healthy.
Healthy eating and nutrition can seem confusing sometimes. We are surrounded by many different eating principles and guidelines, why is this?
You are right, there is so much information out there at the moment, which can be a good thing in terms of having access to resources, but it can also feel overwhelming for many people who are looking to improve their health and food choices.
Going back to basics, we need to remind ourselves of what nutrition is and the purpose of food. Our bodies are made up of dynamic cells and complex systems that are interdependent, they initiate and regulate each other, develop, communicate, heal, recycle and eliminate all on their own, as long as we provide the right ingredients and environment.
The purpose of food is to provide our bodies with the energy, substrates and nutrients required to keep all of this working efficiently and for as long as possible.
Looking beyond nutrition, food is also a core part of our social connection and pleasure in life, as it should be! Food is what brings us together and always has.
The problem is we are literally overwhelmed with food options and for the majority of us food is readily available at any time of day.
Adding to this, food marketing is very clever. We are also surrounded with many social media accounts promoting different eating principles and perspective on 'healthy eating'. This can easily feel overwhelming and create confusion about the direction we should go in rather than simply connecting to our own body, listening to how our body feels eating certain foods and our true hunger cues.
So what does ‘healthy eating’ actually mean?
Put simply, healthy eating is consuming the right foods for your body, so that all your nutritional requirements are met and that the foods you are consuming, or how you consume them, don’t harm your body.
There are standard guidelines for healthy eating suggesting recommended food groups, serving sizes and intake levels of macronutrients (protein, carbs, fibre and fats) and micronutrients (vitamins and minerals) for the average person at each life stage, but we also need to consider individual requirements or medical conditions when determining what foods should be on our ‘healthy’ list.
What are some of the misconceptions around healthy eating?
The biggest one is that eating healthy foods is expensive. Yes, sadly buying ‘organic’ can cost more and it’s crazy how cheap highly processed food is, but if you keep your meal plans simple, plan ahead, buy local wholefoods, eat seasonally and most importantly, smaller portions, it is possible to not spend a fortune eating fresh wholefoods. Another misconception is that healthy meals should look like the posts we see on social media.
The trick to making long-lasting improvements with your food choices is to keep things simple and make gradual changes. Focus on a number of meals that you find easy to prepare and enjoy, and make some simple healthier ingredient ‘swaps’ to increase diversity of nutrients and build confidence in exploring new foods. Once you have that down-pat, start exploring some new recipes with those recent ingredient additions you are now mastering. If it looks like it should be on the cover of Vogue, awesome! If not, have a laugh and just enjoy the flavours.
It also doesn’t have to be hard to eat healthy when you are on the run, or eating out. A quick bit of forward thinking and prep will see you with some healthy snacks in your bag/pocket, which could be enough to keep you going till you have time to sit down and peacefully eat a healthy meal. When eating out, there are generally many options on a menu, it’s about making the right choices, or the best of those available and not over-eating.
What are some barriers to healthy eating?
One of the biggest barriers can be our relationship with food; unhealthy behaviours and habits that sabotage our ability to maintain a healthy foundation of eating, once we know what foods to eat. Part of this is that we have lost touch with our true hunger cues. There are many external cues that drive us to eat, such as the time of day, social situations, boredom, habits, and then the internal cues such as emotions, reward and pleasure centres in our brains, gut health and nutrient imbalances.
It can be challenging to overcome these aspects of food behaviour, yet it is really important to know why you are eating what you are and how to change that without a sense of depravation, exclusion or loss of pleasure. A game-changing mind-shift is required, where you alter what food means to you and how you use it.
Another huge barrier to healthy eating is marketing. Unfortunately, food advertising is everywhere and it influences us to be thinking about food a lot, and choose certain foods over others. We also need to be aware of misleading statements and images on food packaging that make us think something its healthier than it actually is. Knowing how to read a food label or ingredient list is paramount to healthy eating, especially for kids as they are key targets for food marketing. Think of it as a life skill!
Lastly, our sense of time and pressure in our daily lives can be a barrier. It can be hard finding the headspace to think of, let alone create, healthy meals that are diverse in nutrients and keep the family excited about exploring new foods. Support in meal planning is really useful and not putting too much pressure on yourself, if it’s eggs on toast tonight that’s fine, just add some veggie sticks and avocado, then make up for it tomorrow night!
About Emma
Emma is a qualified Nutritionist passionate about reducing the complexity around food, health and wellbeing. Her approach is holistic, supporting physical, mental and emotional aspects of eating so that individuals and their family create change around their beliefs, dialogue and habits with food.
Emma has a private practice on the far north NSW Coast, where she works within the local community and NDIS space, as well as supporting clients online through her business, Su Luna.
Information provided is not a substitute for a professional medical opinion, nor is it a diagnosis. Please seek the advice of your GP if you have any concerns around your health and/or to consult with them first regarding any changes to your diet and lifestyle
Triple Threat Peanut Butter & Chocolate Bars with Samantha Beasley
Similar to a raw Snikers bar, our Peanut Butter Chocolate bars feature three decadent layers of wholefood goodness. Enjoy a combination of our Naked Paleo Cacao Bars, peanut butter, coconut cream, cashews and cocoa.
Read the recipe
Peanut Butter Chocolate
A five ingredient chocolate recipe that is free from refined sugar! These little chocolates are sweet and creamy and so easy to make. The sweetness comes from the rich cocoa and maple syrup. Maple syrup scores lower on the glycemic index than table sugar and is packed with even more minerals and antioxidants than honey.
Read the recipe
Peanut Bliss Bombs with Jessica Worth
With a gooey peanut butter centre, these bliss bombs are a fun and tasty treat for kids this Halloween. Packed with medjool dates, our peanut bliss bombs give a great energy boost.
Read the recipe
We hope you enjoy these recipes! Don't forget to tag @naked_paleo in your creations! It brings us so much joy to see our readers enjoying our recipes.
Jen xx
Tell us about Intermittent Fasting, why are we hearing so much about it?
Fasting is not a new concept. It has been valued for centuries by many cultures as a supportive tool in healing and for religious ceremonies. This new take on fasting is the ‘Intermittent’ aspect.
Intermittent Fasting (IF) is a way of eating that focusses on when you eat, not so much what you eat. The core concept is smaller windows of eating, followed by larger periods of fasting, without depriving yourself of key nutrients.
IF is done in cycles that can be modified to suit the individual with variations being mostly daily or weekly. For example, some people choose to fast for a couple of days per week known as the 5:2 method, they may do 24 hours on alternate days for the entire week, or they may fast daily using the 16:8 ratio, being 16 hours of fasting and 8 hours of eating.
The rise in popularity of IF can be attributed to our knowledge around ketogenic eating principles and how we are able to metabolically ‘reset’ the way our body uses food, realising that we are eating way too much food that isn’t matched with highly active lifestyles, and becoming aware of the external cues for eating that are not true hunger cues - the time of day shouldn’t dictate when we eat, our hunger levels or requirement for energy should.
What are the health benefits?
IF has been shown to improve blood sugar levels, support weight management, decrease inflammation, and improve heart and brain health. This is because fasting allows the body to shift metabolic processes to support maintenance of weight, cellular regeneration and healing, rather than digesting food, and fuel, all the time. When you think about how some of us eat 3 meals a day plus snacks, digestion is a continuous cycle and a destructive one if we are eating unhealthy and inflammatory foods.
Is IF backed by research or just a ‘fad’?
There is a large amount of evidence showing health benefits of IF on obesity, inflammatory disorders, diabetes, cardiovascular disease, and even some cancers and neurological disorders. Professor Valter Longo, a biogerontologist and cell biologist, has conducted some great research focussing on the effects of IF at the cellular level. As always, more research should be carried out to determine long-term effects specifically around longevity and supportive treatments for diseases such as cancer.
Are there any health concerns with IF?
I think the majority of people can benefit from some form of IF as long as when they do eat, they are eating healthy nutritious foods that are right for their body. However, caution is advised for those with type 1 diabetes (to ensure their blood sugar levels are properly managed), anyone experiencing extreme stress (as fasting can increase the release of the stress hormone cortisol) and anyone with an eating disorder (structured ways of ‘healthy eating’ can become an unhealthy obsession). These people should work closely with their GP or other healthcare professional such as a dietician or nutritionist to make sure IF supports their health goals. Keep an eye out for any signs of fatigue, difficulty concentrating, dizziness, obsessive food behaviours or increased irritability and stress.
Would you recommend any particular foods to eat while doing IF?
Even though IF isn’t a ‘diet’ where you are focusing on particular foods or food groups, there are some guidelines that I recommend. Firstly, include mostly nutrient dense, plant-based wholefoods that we know promote health, such as vegetables and fruit, combined with some quality protein such as fish, complex carbohydrates and healthy fats. Reduce intake of refined, processed or packaged foods and don’t gorge yourself during eating periods. It is also important to understand which foods you may be intolerant too and reduce or remove them to further promote health within your body.
What are some common misconceptions about IF?
IF is not about starving yourself. It is really important to make sure when you do eat, your food choices meet your calorie and nutrient requirements.
This next one may bring a few people to tears - that it is o.k. to have your usual coffee when fasting. It’s not, sorry! A true fast is not consuming anything that will stimulate digestion or blood sugar. Having a coffee with milk and/or a sweetener isn’t fasting. If you absolutely must have a coffee, try a weak long black and slowly try to wean yourself out of the habit, let your body find its own energy again and if it can’t, there may be an underlying reason that should be looked at.
Another one is shifting the eating period too late into the day, where dinner is around 8 or 9 pm and the biggest meal of the day. This puts a big load on the digestive system when most people are not requiring huge amounts of energy, so they are less likely to sleep well and miss out on all the amazing benefits of adequate healing sleep. The catch here is that people who do this wake up absolutely ‘not wanting breakfast’ and thinking fasting in the morning is the best method for them, but really it is simply overeating too late at night. Understandably sometimes this can’t be helped, so just have a bone broth or small portion and make sure you still get 8-9 hours of adequate sleep.
Now we have the background, can you give us an example of how to do it, what would a day look like if you were doing the 16:8 method?
What if someone is finding it really hard, what advice would you give them?
Eating habits can be hard to break. Create a distraction or a ritual that you enjoy. Have a special cup for herbal teas, give yourself time to sit down for 5 minutes to understand the eating habit better, really think about what the trigger is, how your body feels, how you feel. Keeping a food journal is a great idea for understanding our relationship with food; why we choose certain foods and why we want to eat.
Be mindful of social or family situations that impact your ability to fast. Can you catch up with that person somewhere else, go for a walk, surf, jog, do a yoga class instead of meeting for coffee or a beer? Is it making food for the kids, afternoon tea, that gets you nibbling? If your kids are old enough get them to make their own snacks (great for exploring food, just mind the mess!) or sip on a tea while helping them, then busy yourself with physical activity.
Recognise your achievements, this will drive motivation as you know you can do it!
Re-evaluate your purpose, why are you doing IF and what do you hope to achieve? This will help guide you on the best method and how ‘strict’ you need to be.
Do you have a preferred method and why?
I believe in supporting our own natural circadian rhythm, which means following the sun; eat and be active when it is up, rest and restore when it goes down. Mornings are busy for my family and dinner is sometimes the only meal that we sit down together for. I am also a big believer in supporting long-term change and a healthy family food philosophy which models connection, discovery and enjoyment of healthy foods. All of that means the 16:8 method with fasting in the morning works best for me. However, I am flexible based on how I am feeling and what we have on as a family, some days a big family breakfast is definitely on the cards!
Final take-outs?
Firstly, you will survive! The key is really discovering what works best for your body, but also understanding that may change over time, it’s o.k. to adapt and be flexible. Play around with some fasting methods, it doesn’t have to be everyday just start with a few times per week. Hopefully you will start to see some health benefits along with having a healthier connection to food, your body and its true hunger cues.
About Emma
Emma has a private practice on the far North NSW Coast, where she works within the local community and NDIS space, as well as supporting clients online through her business Su Luna.
All content provided here is not intended as a substitute for medical advice, nor is it to be used as a diagnosis. Please consult with your GP or other relevant healthcare provider regarding any symptoms or medical conditions discussed, and before making any significant changes to your or your family’s diet and lifestyle.
Don't be intimidated by a good DIY recipe. Just try them once and you'll realise they are a game-changer.
Recipe:
You will also need a container to put the wipes in. Glass or metal are preferrable because the oils can break down plastic. A tall glass container which is the height of the kitchen roll is ideal
Method:
1. Depending on the size of your container - Start rolling your kitchen roll so you end up with 2 rolls of kitchen towel. One roll will have the cardboard centre still in it and the other won't.
2. Put one half inside your container and save the other half for when you need more wipes.
3. Mix the water, coconut oil and essential oils in a jug or bowl. They won't mix completely because oil and water don't mix but give them a swirl and then pour slowly over the top of the wipes.
4. Pop the lid on the wipes. After 5 minutes tip them over to ensure the liquid is absorbed through all the paper.
5. Remove the centre cardboard if you are using that half and gently pull out the wipes from the middle when using.
You can also cut your roll of wipe in half using a bread knife. This will create a shorter roll of wipes. It just depends on the container you are using.
Essential oils that I like to use:
Tea tree - antibacterial
Lavender - antibacterial, skin soothing (great for nappy rash)
Geranium - antibacterial, astringent, skin soothing
Frankincense - skin supporting
Chamomile - Skin calming
I'd love to hear if you try this recipe. It's an absolute staple in our house and I hope it becomes one in yours too.
Jen
xx
Whip them up in less than 30 minutes or get the kids involved and take your time mixing and making a mess in the kitchen.
Adding the chocolate chips makes these cookies a really special treat but they are just as delicious without any chocolate in them. You could also mix through some raisins or goji berries for a healthier sweetness.
Simple Oat Cookies
Makes 12
Vegan, GF (if using GF oats), nut free
Prep: 10mins
Bake: 15mins
Ingredients:
1.5 cups rolled oats
2 heaped tbsp buckwheat flour
1 heaped tbsp cacao powder (optional but yummy)
¼ cup shredded coconut
1 tsp baking powder
Pinch of salt
¼ cup coconut oil, melted
2 tbsp maple or honey
2-3 tbsp milk or water
¼-½ cup Chocolate chips (optional)
Directions:
1. Preheat oven to 180 degrees.
2. Prepare a baking sheet with baking paper.
3. Gently warm the coconut oil and sweetener together so they are nice and runny.
4. Mix all dry ingredients together in a large bowl, except the choc chips.
5. Add the coconut oil mixture and 2 tbsp of milk.
6. Add choc chips if using. If you want to add raisins or something else, now is the time to do it.
7. Mix well and test if the mixture holds together in a small ball. If it isn’t sticky enough add a little more milk until it holds.
8. Taking approximately tablespoon amounts, roll in balls squeezing firmly and then flatten slightly into a cookie shape.
9. Bake in the over for 10-15 mins. They will feel a little soft when warm but will harden as they cool.
Store in an airtight container for 3 days, if you don’t eat them before that. I like them better stored at room temperature than in the fridge. You could also freeze them and your future self will love you.
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1. Aim for a variety of different colours.
2. Include a good portion of energy providing starchy carbohydrates.
3. Veggies - aim for a variety here, including the veggies you know they enjoy. Most of the time I stick to raw veggies as it's easier and Bear prefers raw veggies at lunchtime.
4. Healthy fats - usually in the form of a dip.
5. Fruit - I aim to have more veggies than fruit but will always include a banana/apple/mandarin or add berries to his yogurt.
6. 'Treats' - Adding a little treat to keep things exciting. For Bear this could be anything from pine nuts (yes, you read that correctly), dried mango/apricots or a Naked Paleo bar cut into small pieces.
Take a look at Bear's lunchboxes over the last few days for some inspiration. For recipes and nutritional support from our Holistic Nutritionist, Emma, check out our online course - Wholefoods for Families.
I am definitely no expert lunch-boxer and like all parents, I do lack motivation from time to time. I've found when I keep it simple and stick to the foods he enjoys I always have an empty lunchbox returned to me at the end of the day. I'm a happy mum knowing he is eating a delicious, colourful, nutrient-dense food that will give him the energy he needs to enjoy his day!
I would love to see your lunchbox creations! Tag us or comment #eatnakedpaleo in your posts so I can get inspired by you!
Jen xx
Treat yourself (and your family) to a delicious chocolate desert with zero guilt! Free from refined sugar means we can have 2 servings right?
Donuts that are good for you! This delicious donut recipe features our Choc Cherry Paleo Bar and are guaranteed to win any sweet-tooth over. They are super easy to make with no baking required.
Paleo & free from nuts, these cupcakes make a perfect sweet treat for dessert, or bake a larger batch and freeze for the kids lunchboxes! You can also amend the cooking time and use this recipe for a cake.
Addicted to chocolate? Beat the cravings with our sweet and creamy Peanut Butter Chocolate. A delicious desert or mid-afternoon pick me up snack! Refined sugar free these individual chocolates can be enjoyed with zero guilt.
This delicious tart is out to impress! A dreamy combination of raspberry and chocolate and rich enough that you feel satisfied after one slice.
Did you know chocolate has some amazing health benefits?
It's believed that cocoa can boost your mood! This positive effect is due to cocoa's Flavanols.
Rich in polyphenols, cocoa reduces inflammation and improves cholesterol levels.
Cocao promotes healthy teeth and gums as it contains compounds that have antibacterial properties which help to fight cavity causing bacteria. Of course, this isn't the case to chocolate containing sugar!
We hope you love these recipes! Don't forget to tag @naked_paleo in your creations! It brings us so much joy to see our readers enjoying our recipes.
Jen xx
]]>Gut Loving Banana Bread and Simple Seeded Bread are two of our families most loved recipes, especially during these cooler mornings.
Inspired by the many seeded crackers I have made over the years. If you're looking to replace bread with a more nutritious dense alternative I encourage you to give this bread a go! Our family enjoy this Simple Seeded Bread with soups for lunch or toasted with peanut butter and honey for brekkie or snacks.
A warm and cosy banana bread, perfect as a on-the-go breakfast or mid afternoon snack. Full of prebiotic rich ingredients like Green Banana Resistant starch your gut will love this bread as much as your taste buds!
We'd love to see you recreate these recipes so don't forget to tag us in all your kitchen creations!
Jen xx
]]>With a long time passion for baking deserts, Samantha has spent the last few years perfecting and sharing healthier desert options to be enjoyed everyday.
You'll find more of Sam's healthy desert recipes over on here Instagram account or by searching @sammybeasly1.
Triple Threat Peanut Butter & Chocolate Bars
Makes 4 large or 8 small chocolate bars.
DF RSF GF
Cooking Time: 1 hour
Setting: 8 hours or overnight
Ingredients
Base:
3 x Naked Paleo Cacao Bars
1 tbs almond butter
A few teaspoons of water
Peanut Butter Layer:
½ cup cashews (soaked for 4 hours)
½ tsp vanilla
¼ cup peanut butter
2 tbs rice malt syrup
2 tbs melted coconut oil
¼ cup peanuts
Pinch of sale
Chocolate Layer:
½ cup cashews (soaked for 4 hours)
½ tsp vanilla
¼ cup coconut cream (chilled)
2 tbs cocoa powder
2 tbs rice malt syrup
2 tbs melted coconut oil
Choc Coating:
150g dark chocolate
2tbs peanut butter
Peanuts to garnish
Method
1. Lightly spray a small loaf pan or container with oil and line with baking paper. You can either use half of a loaf pan or a 14 x 11cm container.
2. Process @naked_paleo bars, almond butter and 2 teaspoons of water in a food processor until mixture is sticky and comes together. If the mixture feels too dry, add another teaspoon of water and pulse again.
3. Press the base into your lined tin and press down with the back of a spoon. Place in the fridge to set while you prepare the filling.
4. Add all the ingredients for the peanut layer into your food processor and blend until the mixture is smooth. Spread over your chocolate layer, top with peanuts and freeze for 1 hour.
5. Once the peanut butter layer has hardened, add all the chocolate layer ingredients into your food processor and blend until the mixture is smooth. Spread over the peanut butter layer and freeze for 6 hours or overnight.
6. Remove the bars from the freezer and cut them into four large bars, set aside.
7. To make the chocolate coating, melt the chocolate and the peanut butter on a low-medium heat until the chocolate is glossy and fully melted. Transfer the melted chocolate into a shallow bowl and dip each chocolate bar, one at a time until fully coated. I use a spoon to pour the mixture over the bars.
8. Place on a lined baking tray, coat the remaining bars and set in the freezer for 60 minutes to set. Store in the freezer and thaw for 20 minutes before eating.
Enjoy!
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]]>Lily runs a beautifully inspiring Instagram account creating healthy versions of all your favourite treats.
Her tag line is 'Health = Wealth'. And, we couldn't say it better ourselves!
You can also check out her YouTube Channel here
Make sure you head over and check it all out!
Jen xx
Jaffa cheesecake cups
GF, DF & RSF
Serves Quantity: 6
Freezing Time: 4hrs
Prep Time: 30 minutes
Ingredients
Base
3 x Naked Paleo Cacao Almond Wholefood Bars
2 tbsp water
1 tbsp coconut oil
Filling
1 cup cashews
3/4 cup orange juice
1/2 cup coconut milk
1/2 cup cacao
1/2 cup rice malt syrup
Topping
80 grams chocolate
Method
Place the cashews in a bowl of hot water and set aside to soak for at least 15 minutes.
To prepare the bases, combine the bars, coconut oil & water in a mixing bowl, using your hands, to form one dough. Separate evenly into a silicone muffin tray.
Place in the freezer while you prepare the filling.
To prepare the filling, add the cashews, coconut milk, cacao, orange juice and rice malt syrup to a high-speed blender and blend until creamy and smooth. Remove the base from the freezer and pour the filling over the bases evenly. Return to the freezer to set for 4 hours.
Once the filling is firm, pour melted chocolate evenly over the 6 cheesecakes, freeze once again for 10 minutes. Bon Appetit!
Store in an airtight container in the freezer and consume within two weeks.
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Leah is a 22-year-old blogger who makes vegan treats and eats that are tasty, healthy and full of nothing but the good stuff. She's all about creating easy recipes to help people transition to a more plant-based lifestyle.
To connect with Leah and check out more of her recipes, visit her Instagram account.
Jen xx
2 Naked Paleo Cacao Almond Bars
3 tbs peanut butter
2 tbs liquid agave
2 tbs coconut flour
Strawberry jam of your choice
Vegan Chocolate of your choice
Method:
Squish your Naked Paleo Cacao Almond bars into the base of a muffin tin until you create a little cup. You can microwave the bar for 10-20 seconds if needed. Pop into the freezer to set.
Mix your peanut butter, agave and coconut flour in a bowl until evenly combined and it has become fudge-like consistency. Scoop 1 teaspoon into each cup and press to create the bottom.
Add 1 teaspoon of jam on top of the peanut layer and then freeze again.
Use the remaining peanut mixture to top the now set jam and fill your cups!
Top with melted vegan chocolate and set in the fridge.
These PB+J cups are super easy to make and require ingredients most might have in the pantry.
I want to introduce you to a fabulous friend of mine, Emma Dean.
One of the best things to come out of the current world craziness is the increased drive for Emma and me to put our minds together faster than we had intended and create Wholefoods for Families.
I will let her tell you a little about herself…
“I'm Naked Paleo’s Holistic Nutritionist, mother to Byron and Talulah, and wife to an emergency services fly-in-fly-out hubby.
I understand the challenges we face as families and parents to bring it all together, day after day, ensuring those dearest to us are nourished, healthy and happy.
My passion is helping people understand the foundations of health and the importance of a strong family food philosophy. Eating is an integral part of our lives and community. It should be nourishing and enjoyable.
I’m so excited to help you rediscover the infinite wisdom of your body, how intake, absorption and utilisation of key nutrients create health and well-being for your family, and authentically support you when challenges arise.”
Together, Emma and I will be delivering all the education in our Wholefoods for Families online course and we are so excited to be able to reach as many families as possible and support them to bring the love back into the kitchen again.
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Wouldn’t it be nice…
If you are answering yes to any of these, I'm excited to share a brand new online course, we're working on will be launching soon. We’re hustling hard right now to get ready for you…
We all know what is going on right now with the world and are all aware of how uncertain it feels at the moment but there is something we can all control and that is how we support our personal health.
What will be included?
The virtual doors for the program will be opening shortly. We're just finishing the final bits and pieces but hope to get everything complete in the next couple of weeks.
You can sign up here to be notified on when the doors open and receive access to a FREE TRIAL
Jen xx
Wow. It's crazy how things are changing daily at the moment for everyone. To be honest, we expected times to get tough over the last week and they certainly have, but we want to help take your mind off the mountain of stress we are all experiencing now, in whatever way we can, by providing a few recipes from the blog that we, as a family, are leaning on.
Sweet Potato, Green Pea and Mint Baked Falafel
I've picked these recipes because I've been able to grab most of the ingredients from almost-empty supermarket shelves. They are also cheap, great for feeding the entire family plus they make leftovers AND this is the kicker... they're nourishing for our bodies.
Tuna Rainbow Salad with Orange Sesame Dressing
When we experience high levels of stress additional stress hormones are surging around our bodies, sleep is interrupted, digestion and immune systems go to pot because the blood is being pumped preparing us to be in constant fight or flight mode. All unnecessary functions get a back seat. The body is pretty clever that way, but we can be clever-er??
Supplying nourishing, easily digestible food is one of the best ways to support your immune system and we all know that's one of the constant worries we are experiences today.
Ginger Congee
I'm grateful we are entering Autumn right now because the foods that support us best are slow-cooked, steamy bowls of comforting goodness like our Ginger Congee or Simple Bone Broth. Plus anything that can go in a slow cooker in the morning and be forgotten about until dinner is a winner when you're trying to entertain kids, maintain some sort of cleanliness to your house and maybe salvage a little downtime for yourself amongst the chaos.
Tomato, Pumpkin and Quinoa Soup
I just want you to know you are not alone right now. I find myself riding tsunami-sized waves of emotions daily. But we are still putting one foot in front of the other and we will get through this... although it will hurt for a while.
Turmeric Dahl
If you need someone to talk to or just listen or you want to brain dump everything please connect with us via email or social media. We all know we are not alone in this but it's still important to talk to people. Good things will come out the other end, we just can't see the end yet. But soon.
Budget-Friendly Bolognese
Now go flick on the slow cooker and be proud that your cooking for the day is done by 9am. That's one less thing on your plate to worry about.
Love Jen xx
When we finally came to our senses we realised fat is not the demon behind the obesity and heart disease epidemic that is sweeping the Western world. It might even have something more to do with sugar-laden, high refined carb diets we are addicted to, but that’s for another blog post.
We use a few different nuts in our bars and we’re due to use even more varieties in 2020 which is super exciting! Watch this space!
What most nuts have in common is a combination of monounsaturated and polyunsaturated and a small amount of saturated fat.
Fat is essential in our diet for a number of reasons. First up, without it, we wouldn’t be able to absorb Vitamin A, D or E because they are fat-soluble. These vitamins are the building blocks for our fertility, hormones and liver health.
Fat is a great source of energy, especially if you are trying to keep your carbohydrate intake lower and your blood sugar levels stable, in fact, nuts as a snack may help to lower high blood sugar levels.
Let’s not forget the nutrients available from nuts, specifically the ones we use in our bars.
Almonds have a great amount of magnesium (muscle function), Riboflavin, a type of vitamin B (cell growth) and calcium (teeth and bone health).
Walnuts are a great plant source of Omega 3 which is great because, vegans listen up, those usually come from animal products. Omega 3s are the fats we need for brain health, so you could say they are pretty darn important.
Cashews may not pack a punch in the flavour department, but they make up for it in nutrients. Copper, which is important for iron utilisation (ladies take note, that low iron could be due to things other than a lack of red meat in your diet), connective tissue, and hair and skin pigment production.
There are a lot more benefits than what I have listed but, in a nutshell, (pun intended), it is important we include a variety of nuts in our diet. They are a great snack or addition to a meal to boost the nutrient content. So next time you bite into one of our bars, recognise that you are nourishing your body with essential vitamins and minerals, and that’s something we should all consider every time we eat.
]]>At first, we choose dates for our bars because they are a great ‘glue’ as well as adding natural sweetness. I won’t lie and say we were looking at the nutrient profile when we trialled them but when we were in the final stages of testing, and yes, there was A LOT of testing with lots of different ‘sticky’ glues, we were pretty happy with what we discovered about dates when we dug a little deeper.
The humble date is jam-packed full of nutrients.
Leading the way is potassium. Potassium helps regulate fluid, muscle contractions and nerve signals. It may also help support high blood pressure, protection against strokes and even kidney stones so it’s a pretty important one to have in your diet.
Manganese is in there too and although we only need it in small amounts in the body, it is still important for things like metabolising cholesterol and glucose and assisting with blood clotting or bone formation
Magnesium is a much more well-known nutrient and you’ll get 14% of your recommended daily intake by eating 100g of dates. If you want to keep those muscles healthy, magnesium is your guy. Not to mention how it helps the body maintain healthy heart rhythm.
Some people are afraid of dates because of their high sugar content but what they don’t see is the high fibre content that is also present. Fibre helps slow digestion and keep blood sugar levels stable so although a date tastes sweet it is not the same as eating a chocolate bar. Your blood sugar levels will rise gradually, and lower back down after your body has had time to use the energy therefore no sugar crash.
Dates have the highest antioxidant content when compared with other dried fruits like figs and plums. Antioxidants help protect your cells from free radicals which are unstable molecules which can cause harmful reactions in your body which can end up as disease.
For all my pregnant ladies out there, if you get to the end of your pregnancy and that baby is a no show, dates may help start natural labour. Eating dates during the last couple weeks of your pregnancy may help promote cervical dilation and lower the need for induced labour. They have also done studies which showed eating dates during the last 2 weeks of pregnancy reduced the length of labour by 4 hours! And anyone who has been in labour knows 4 hours can feel like 40!
So, there you have it. A few reasons why we use dates in our products. We love them. We eat them in our bars, snack on them by themselves, add them to smoothies and even bake with them. And they are beautifully shelf stable which allows us to avoid any kind of heat treating or preservatives to keep our products fresh, so you can enjoy them just as we intended.
Jen xx
Mushroom and Parsnip Soup
Grey is not the prettiest of soup colours, but what this soup lacks in aesthetics, it makes up for in the flavour department.
Slow Cooker Mexican Chicken Soup
This recipe is the perfect combo between a soup and a stew. It’s hearty, filling and comforting. I love to load it up with all the toppings or even cook the leftovers a little further and use it as a topping on baked sweet potatoes. Delish!
Broccoli and Bacon Soup with Toasted Seeds
Broccoli soup. It’s probably not the first flavour that pops into your head, but last week I found myself with an extra head of broccoli from the week and I felt like doing something different. My soup was born.
Thai Pumpkin and Capsicum Soup
This is one of those hearty, soul-warming soups that is basic but by adding a new herb and some coconut cream it is transformed into a brand new experience. And it doubles as a great pasta sauce for a second dinner option or for fussy kids who need to have hidden veggies.
Continue Reading >
What are some of your favourite soups?
This week kicks off the first in a series of educational videos designed to help make your food choices easier.
In this first video, I’ve gone back to the beginning to take a closer look at that little panel of numbers that you find on the back of every food product you buy — the Nutritional Panel or Nutritional Information.
Some of the things I cover in this video:
Hope you enjoy the video. I’d love to hear how you go when reading food labels or any tips and tricks you have!
Jen xx
]]>What's better than our Choc Cherry Paleo Bar? 'Not much' I hear you cry. But I took this question very seriously last week and I finally have an answer for you.
There are not many things better than a bar made of juicy cherries and crunchy cacao nibs but what if I took that bar and slathered it with vegan caramel and raw chocolate? Would that make it better?
I think you guys should try the recipe below and then let me know what you think the answer is.
P.s It's super simple and will have your snack supply sorted for at least 3 days, maybe...
Jen
xx
Choc Cherry Caramel Slice
Serves: Depends how big you cut them!
GF, DF, paleo, vegan, raw, RSF
Prep time + tidy up: 20mins
Freezer time 1-2 hours
Ingredients
Base
2 Naked Paleo Choc Cherry Paleo Bars
2-3 tbsp water
3 tbsp coconut oil
Caramel layer
1/2 cup dates
1 cup cashews
¼ cup tahini
¼ tsp salt
¼ cup coconut oil, melted
Chocolate layer
¼ cup coconut oil
¼ tahini
2 tbsp raw cacao powder
2-3 tbsp honey or maple syrup
Pinch of salt
Method
Place the date and cashews in a bowl of hot water and set aside to soak for at least 15minutes ( the longer you soak the cashews the smoother your caramel will be).
Line a baking tray or dish with greaseproof paper
Add the Naked Paleo Choc Cherry Bars and the coconut oil to a food processor. Process until broken down and then slowly add the water until the mixture comes together. You want it just sticky enough to hold together. If it becomes too wet you can add some desicated coconut to make it drier.
Press the mixture in to your lined tray and place in the freezer to chill slightly.
Drain the cashew and dates and add to the food processor along with the other ingredients for the caramel layer. Process until smooth. Taste and add more salt or sweetener if you want.
Add the caramel layer on top of the base and smooth with a spatula. Place back in the freezer.
In a saucepan on low heat, add all the ingredients for the chocolate layer. Whisk until melted and smooth then pour slowly over the caramel layer.
Place back in the freezer for 1-2 hours until firm.
Remove and cut into square and keep in the freezer. Can be eaten straight from the freezer or allow to defrost slightly.
Want to know what we like to keep in our pantry so we can make all these tasty recipes?
Click below and grab your FREE Pantry Staples eBook for some handy tips and our easy shopping list
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I have been making a version of these for the boys for over 2 years. In fact, it is a fave 'first food' of mine to introduce to them when they start eating solids. I never thought of using our Beetroot + Cacao Powder in the recipe. And that’s exactly why I have guests come on board. Sometimes I can’t see what is right in front of me.
Now excuse me while I go create a batch using this recipe so it’s ready to go when the troops start screaming for snacks!
Also don't miss Grace's other gorgeous recipe for Frozen Yoghurt Bars that she created for us a couple weeks ago
Jen
xx
Chocolate and Beetroot Pancakes
Serves 2 people
GF (if using GF oats), DF, RSF, vegan
Prep and tidy up: 10mins
Cook time: 15 mins
Ingredients:
Method:
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Now, I’m not here to speak badly of bread. I actually believe there is a lot of nourishing, REAL bread out there that contains gluten (shock horror) AND is good for you (double shock horror). But unfortunately, this is not the type of loaf most consumers are buying.
All you have to do is walk down the bread aisle in the supermarket and you are bombarded with doughy slices that have been processed within an inch of their lives removing anything significantly nutritious. Or products using green-washing techniques like ‘quinoa wraps’ or ‘wholegrain fibre’ to make you believe you are making the better choice. I get it. They have tricked me too!
We went through a phase of buying gluten free bread, which isn’t much better to be honest. Once I read the ingredients properly and realized it was packed with sugar, stabilizers and salts I quickly ditched that habit and went on the search for something we could make ourselves. And make it so we didn’t have to have a ‘gluten free bread’ savings account.
Simple Seeded Bread was born. This recipe was inspired by the many seeded crackers I have made over the years. I simply took that concept and made it a loaf! (It wasn’t that simple a process but almost)
I love to make this about once a week. At the moment we our loving it with soups for lunch or toasted with peanut butter and honey for brekkie or snacks. YUM!
Jen
xx
Simple Seeded Bread
1 delicious loaf
GF, DF, high protein
Prep time + tidy up: 10mins plus overnight soak if you want
Cook time: 40mins
Ingredients
1 ½ cup oats
1 cup seeds – I use sunflower and pepitas
½ cup flaxseeds
½ cup nuts, chopped – I usually use almonds. You can also use seeds here instead to keep the cost down
2 tbsp chia seeds
4 tbsp psyllium husk
1 tsp salt
3 tbsp oil – coconut or olive
1 tbsp liquid sweetener – I use maple syrup
1 ½ cup water
Method
Prepare a silicone loaf tin by lightly greasing with oil.
Mix all the dry ingredients together in a large bowl. Then add the wet ingredients and combine.
Pour the mixture into the loaf tin and press down firmly.
Let the mixture sit for minimum 2 hours up to overnight.
When you are ready to bake the loaf, preheat the oven to 175 degrees. Make sure the mixture is at room temperature before placing it in the oven.
Place the loaf on the middle shelf for 20mins, then remove from the loaf tin and place directly on the oven rack, upside down, for another 30minutes or until fully cooked.
Remove from oven and allow to cool fully before slicing.
Store in the fridge and eat within 5 days or slice and freeze. Defrost individual slices as you need them.
Want to know what we like to keep in our pantry so we can make all these tasty recipes?
Click below and grab your FREE Pantry Staples eBook for some handy tips and our easy shopping list
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