Banana Caramel Pie: Vegan and mostly Raw

The only reason I know these pies exist is because my sister loved them so much in high school. The sickly sweetness never appealed to me but the flavour combination of caramel and banana did. Instead of the whipped cream, I topped it with coconut ice cream and left out the dairy, flour and white sugar. The result YUM.

Banana Caramel Pie with Coconut Ice Cream

Ingredients...

Crust...

1/4 cup finely ground oats or oat flour

1 cup walnuts 

1 cup sultanas

1/4 cup dried banana pieces 

1 tsp vanilla powder or extract

1. Break down all crust ingredients into a doughy consistency. As you can see from my picture, I've left the walnut pieces quite chunky. Walnut is a softer nut and it's quite nice to do it this way.

2. Put in the fridge for around 30 minutes to chill a touch, before moulding into mini tart tins or a pie dish (with removable bottoms). 

3. Leave in the fridge until ready to use.

Caramel filling...

1 cup cashews 

½ cup pitted fresh dates or about 8 Medjool dates

2 tbs mesquite powder 

3/4 cup water (or almond milk if you prefer)

1 tsp vanilla extract 

½ tsp psyllium husk (optional)

1/4 tsp salt

Sliced banana to layer, flavour and decorate...

1. In a high powered blender whizz the cashews, dates and the rest of the filling ingredients together until very smooth. The mixture will turn a beautiful caramel colour. If the consistency is too thick then add a little extra water.
2. Layer slices of fresh banana on the crusts and spoon caramel neatly into the tins/ dishes and place in the fridge to set for minimum 1 hour.
3. Layer slices of fresh banana on top of the caramel.

*The psyllium husk is to bind and thicken the caramel, making it very firm. Although not a necessity, it's great if you need to mop up excess fluid*

Coconut ice cream...
Entirely optional and if you leave it out they have significantly less kj's and fat and just as nice.

1 can of coconut cream
3 tbs maple syrup
1/4 tsp vanilla bean powder
1/4 tsp liquid vanilla extract
1/4 tsp powdered stevia (optional)
1/4 tsp salt

1. Mix all the ingredients up and put in your ice cream maker and spoon onto the pies!

Turn the coconut into cream by doing this...Coconut Whipped Cream (just add a pinch of sweetener)

Love
Ulyana...

Dolmades: stuffed vine leaves

A savoury appetizer ...

It only took one long conversation with my girlfriend, originally from the Greek Islands, to be inspired to make some dolmades will fresh vine leaves ;)

It turns out the process is very simple but it takes a while to roll each leaf. Also, you can use pickled grape vine leaves if fresh is not an option. As with many cultural dishes there are many variations, I've put my veggie inspired take on them. 


When using fresh vine leaves only use the young tender leaves at the tips of the branches. The older and larger ones are too fibrous and chewy.


To prepare/ blanch the leaves... 


First, rinse the leaves well in water and arrange grape leaves flat in a dish. Cover with boiling water that has 1/4 cup salt added to it, and let sit for 2 minutes. The colour should change to a brighter green. Drain then cover with cold water, let sit for 5 minutes, drain again. Dress with lemon juice and they are ready to use...


*The salt draws out any bitterness*

Filling 1: Herbs and lemon

1/2 cup white or brown rice (brown requires more boiling)

1/2 onion finely diced

2 cloves of garlic

1/4 cup pine nuts

1/4 cup raisins

3 tbs chopped parsley

3 tbs chopped mint

1 tsp chopped rosemary

lemon juice, salt, pepper

Filling 2: Sun dried tomato and artichoke

1/2 cup white or brown rice

1/2 cup marinated artichoke, cut into small pieces

1/2 cup sun dried tomato

1 tbs nutritional yeast

1/2 onion finely diced

2 cloves of garlic

Salt, pepper

1/4 cup tomato paste

Vegetable stock...
2 vegetable stock cubes 
4 bay leaves,
1 tsp black pepper corns
1 tsp mustard seed,
1 tbs olive oil 
salt 

Dressing...

1/2 cup lemon juice

2 tbs olive oil,

2 tbs fresh dill

salt, pepper

Method...

1. Boil the rice and sauté onion and garlic in olive or coconut oil. (Coconut oil has a more buttery consistency), half the mixture for both fillings.

2. Add the rice and rest of filling 1 and 2 separately, set aside.

3. Using 1 or 2 vine leaves, use 2 heaped teaspoons of mixture per dolmade, roll them neatly and place in a large saucepan that has been lined with vine leaves or cabbage on the bottom (to prevent burning). This is where I put the vegetable stock, bay leaves, pepper, mustard seed, olive oil and salt.

4. Use a plate to keep the dolmades under the water level and set on low heat to cook slowly for around 45- 50 minutes. Once cooked drain, set aside to cool, refrigerate then dress with the lemon juice dressing.

Love 
Ulyana...

A box of tomatoes...

I said yes to a box of tomatoes before I knew what to do with them.

So, I gave some away and included them in every meal.

Tomato went into everything- salad, salsa, sandwiches and soup.

On my Sunday afternoon I thought I must make something nice...

I sun-dried a batch (in the dehydrator).

Before...

After...

I experimented by combining roasted apple into a savoury tomato sauce that can be used with anything. I'm sure it's been done before but this is my recipe :))

Savoury Tomato and Roast Apple Sauce

The tangy sweetness compliments the tomato flavour. Roasting the onions, garlic, tomato, and apples intensifies their flavour and begins the infusion process. Can be used as a base for any tomato dish pizza, pasta, dips, and sauces.

Ingredients...

8 very ripe tomatoes, halved

2 apples core removed and halved, pink lady or red delicious (red in colour)

2 medium sized brown onion, halved

1 extra brown or white onion, finely diced

3 cloves of garlic

1 extra clove of garlic finely diced

3 tablespoons of tomato paste concentrate

3 bay leaves

1 tablespoon sweet paprika

1-3 cups of water 

Olive oil

Salt, pepper

Method...

1. Slow roast the tomatoes, onion, garlic, apples and a good sprinkle of salt and drizzle of olive oil (keeping aside the extra onion and garlic for later) in a moderate oven until the tomatoes are nicely brown and collapsed and he apples soft- it may take around 45 minutes. Let cool.

2. Cook the finely diced garlic and onion in a small amount of (3 tablespoons) olive oil until golden.

3. In a food processor pulse the roasted tomato, apple, onion, garlic until at the desired consistency. Quite nice chunky or smooth. 

4. Add the paprika, tomato paste then blended tomato and apple puree, the bay leaves and simmer on low heat. Add as much water as needed.

5. Test the taste and adjust accordingly. A little extra salt to balance the sweetness, extra olive oil, cracked pepper and if needed some lemon juice if needed.

All roasted and ready to go...

I preserved my batch, the colour is slightly more orange than other tomato sauces.

One word... YUM!

Love

Ulyana...

Summer ice fruit blocks, pops

When playing around with fruity ice it's best done in the morning. The light is fresh enough to take a decent picture and the temperature is still cool to avoid melting. Kids are so easily satisfied with a fruity ice block and they contain no added sugars or flavours.

Orange Mango flavour

You'll need...

Ice pop molds- I used these star shaped ones, you'd be surprised how few we have in the shops so I ordered online.

Fruit juice or puree- it's that simple!

Front and centre is Hibiscus infusion...

Add fruit juice to the ice pop holds and freeze overnight, they'll be ready in the morning. Make sure you do freeze for long enough...

Front and centre pineapple and lemon

Flavours to try...

Orange 

Pineapple

Mango

Lemon (will need to add some sweetness so combine it with a sweet, clear coloured fruit) 

All berries

Kiwi fruit

Lychee

Grape

Apple juice and the list goes on...

Fruit tea infusion option

The red coloured pop I made with a hibiscus tea infusion and used stevia as a sweetener. I also used a white tea infusion with vanilla citrus, sweetened with some apple juice it was also for a sophisticated palate. 

The moulds I used...



Have fun!

Love
Ulyana

Natural Fertility for Women

Natural fertility and women's health is my biggest interest and clinically, I focus on it the most. I see client's undergoing IVF (in vitro fertilisation), menstruation problems and natural fertility, women wanting to conceive or are wanting to stay in peek condition while they are pregnant. It is very positive and rewarding for both me and my client.

On the opposite note, not everyone is as lucky or as fertile as nature's ideal intention. Some women and men struggle in the area and it is in my opinion the struggle of a life time. Nothing is as heartbreaking to watch someone else's hopes crumble month after month. It's sad to watch someone else's tears fall.


I'm writing this as an eye opener that this is a big problem that is forcing many people to seek medical help to conceive. We all want children, there is nothing more natural than wanting to procreate but we need to be open to getting help when we need it both naturally and medically. I've focused more on what lifestyle habits you can cultivate to encourage optimum fertility, rather than discuss too many of the causative factors.


Also, a women's endocrine system is a complicated topic and her reasons for infertility vary as does the right treatment strategy. A healthy lifestyle approach may improve your condition but more specific treatment such as body work (acupuncture), herbal and nutritional supplementation may be needed.

Causes of Infertility

Age- After the age 32 the quality and quantity of a woman's eggs begin to decline.

Hormones- Conditions such as endometriosis, PCOS (Poly cystic ovarian syndrome), egg quality and quantity and immune system factors may need to be investigated medically. 

Smoking- Damaging to your cervix and fallopian tubes. Smoking also increases your risk of miscarriage and ectopic pregnancy. 

Weight- If you're overweight or significantly underweight, it may inhibit normal ovulation.

Sexual history- Sexually transmitted diseases like chlamydia and gonorrhoea can cause fallopian tube damage.

Alcohol and caffeine- Heavy drinking is associated with an increased risk of ovulation disorders and endometriosis. Caffeine is also a drug that is best kept to minimum- no more than 1 cup of coffee once or twice a week.

Drugs- Some medications interfere with a healthy pregnancy, check with your doctor. Recreational drugs don't support fertility.

This is a good article on infertility.

Fertility boosters

Eliminate toxins


Both in the environment and what you choose to wash, deodorise and pamper yourself with. Unnecessary chemicals and heavy metals can be absorbed and stored in your body, creating extra work for your liver to detoxify.


Why is the liver important to your fertility? Because it helps maintain hormonal balance within your body by metabolising the hormone after it's been used. If the liver doesn't remove these effectively then they can accumulate causing an imbalance such as oestrogen dominance. The body naturally produces metabolic waste, which also needs to be filtered. By keeping your environment pollutant free you create less work for the liver.


Chemical based deodorants, tap water, perfumes, toiletries, cleaning products, toothpaste, hair products, nail polish (don't worry, beautiful alternative nail polish Butter and Zoya are available), sanitary napkins, washing powders, insect repellent, dry cleaning chemicals, hair dye, electromagnetic radiation from TV's, computer screens- and the list goes on. Take a closer look at what you use that may be adding more chemicals to your life.

If it's not good for the water supply, it's unlikely to be good for you. Think eco-friendly when it comes to these products.


Rules of Nutrition


Aim for clean and organic, high vegetable and fruit, whole grains, plant-based essential fatty acids, nuts, seeds and lean protein sources. Raw foods such as salad, fresh juices and smoothies are great for overall health and increasing the antioxidants in your diet. 


Include broccoli and other vegetables from the cruciferous family like cabbage, cress, bok choy and kale. These are particularly good for detoxifying oestrogen-like chemicals found in some plastic products like water bottles. PBC's (Polychlorinated biphenyls), and BPA's (Bisphenol A) are common xenonestrogens that mimic oestrogen in the body, even though they differ chemically.





No agricultural pesticides, no genetically modified goods, no processed and "junk" food, canned fish, crustaceans, excessive dairy (hormone drugs used in farming practices), minimal red meat and no pork or excessive white sugar.


**A nutrient dense diet will encourage fertility. In cultures where the food is less processed, the fertility rates are higher.**


Exercise


Moving your body is as natural as feeding it. Stimulating the circulation, energy production, and waste elimination helps maintain a healthy body weight and the right muscle/ fat ratio. A healthy amount of fat is necessary for a woman's fertility, if she is too lean it affects the health of her endocrine system.

A daily cardiovascular based routine with weight- resistance 2 or 3 times a week is ideal. Too much weight training for a female body will affect the hormones and menstrual cycle. If you've ever seen a women's body building competition then you can see why an extreme physique does not promote fertility. Maintaining a good balance between strength, stamina, flexibility and weight is the ideal.


All core work is important for when you do carry a child, your body is strong in all the right places to support you and be fit for child birth. After the child is born you'll need to be even more fit!


Which brings me to mention how beneficial yoga is for all stages of preconception, conception and post birth body care. Integrating bodily awareness, breath control, core strength and flexibility will all help when it's time to give birth.


Stress


Stress affects your endocrine system. Here is a more comprehensive article explaining the link between stress and infertility.
Regular acupuncture treatment can reduce stress levels, amongst other benefits for improving fertility. Traditional Chinese Medicine has been used for centuries, particularly in women's health. This topic alone deserves a full article and there is a lot of information on the web, be choosy with what you read. Acupuncture in combination with IVF treatment is being researched and has been shown to increase  conception from 30% to 50%.

Get more sleep and learn to relax. Most of the women I see that need help with fertility tend to be the "nervy" type. Relaxation and proper sleep patterns allows your body a chance to heal and regenerate.


Supplements


Basic nutritional baseline for preconception care. Again more specific supplementation may be needed, so please see a good naturopath for more help.


B Complex including B12, iron and folic acid. 
Vitamin C- fresh fruit, citrus and leafy vegetables and/ or supplement with a buffered form of vitamin C. 
Vitamin D- first by getting enough sunshine then supplementing if needed. 
Omega 3 fact acids- flaxseed oil and chia seed
Zinc and mineral complex


Love
Ulyana...

While I write up my next post...

Here is an interesting, educational and inspiring video (trailer) by Aussie Joe Cross... the full video is available through his website and online. Love a good Aussie doco when I see one!

"100 pounds overweight, loaded up on steroids and suffering from a debilitating autoimmune disease, Joe Cross is at the end of his rope and the end of his hope. In the mirror he saw a 310lb man whose gut was bigger than a beach ball and a path laid out before him that wouldn't end well— with one foot already in the grave, the other wasn't far behind. FAT, SICK & NEARLY DEAD is an inspiring film that chronicles Joe's personal mission to regain his health." www.fatsickandnearlydead.com 

Muesli bar memories...

I have fuzzy memories from primary school where each day my lunch box featured a different muesli bar. Some notables being choc-chip peppermint, fruit 'n' nut (when nuts were still allowed), and yoghurt topped berry crunch.

Now that I'm all grown up my preference is more organic. I steer away from the supermarket brands and make my own. Formulating the perfect vegan muesli bar is not an easy task. Crunchy vs chewy, cooked vs raw, sultanas vs goji's... Imagine little kiddies having goji's in their lunchbox- cute!

I came up with a recipe that can be dehydrated or baked, both as good as each other. . .

Muesli, Granola Bar
Raw or Cooked and vegan

2 cups soaked oats (in OJ or water)
1/2 cup soaked golden flaxseed
1 cup soaked almonds (in water, roughly chopped)
1/2 cup dried apricots (cut into sultana sized pieces)
1/2 cup goji berries or sultanas
1/2 cup coconut desiccated
1/2 cup coconut butter (optional)
1/2 cup raw or unprocessed honey
1/2 cup mesquite powder (optional)
1 finely grated apple
Orange, apple juice or water (to soak the oats in)
1 tablespoon cinnamon powder
Pinch of salt

1. Drain the almonds and oats well and allow to air dry for at least 30 minutes before use.

2. In a food processor pulse the oats and almonds until they are broken down, just a bit so they combine well. If your oats are quite mushy stir them in separately.

3. Stir in the coconut, grated apple, dried apricots, goji berries, cinnamon, mesquite powder, coconut butter, salt and raw honey. It should combine quite well forming a more pliable consistency.

4. Spread out onto teflex or baking paper and dehydrate for 12 hours or until dry, at about 7 hours cut into bar shapes and place the other side onto the siv sheets to continue dehydrating. To bake preheat oven to 180 degrees Celsius and bake for 35 minutes. Cut into bars, let cool and store in an air tight container.

*Sugar in the dehydrator (and oven for that matter) is what gives the bars crunch. You can use almond butter or even peanut butter if you want extra fats. The oils give it more flexibility. The trick is to get the right proportions.

**Choose dried apricots that are sulphur free. They may not look as pretty because they're not as orange but the flavour is worth it.

***Mesquite powder is a natural sweetener. If you don't like oranges try apple juice, however it'll be sweeter so only one or the other.

**** Play around with the consistency. Unprocessed ingredients all have different moisture levels and textures. If it becomes too wet or too dry adjust the amount of soaked and dry ingredients you use.

Easy power snack!

Love
Ulyana...

Friends and Food... Dining out health tips

Life is better with good friends sharing it. For all the unconditional love and the fun memories I couldn't imagine life without them. It's not only the similarities that we embrace but our differences. I love health and they may love fashion or music and we'll learn and inspire each other in different ways. We need to find the right balance between fun nights out and healthier nights in.

Sometimes a client will feel guilty because they've had too much of a good time that weekend... They had been doing amazingly well in regards to changing habits, feeling better and getting healthier and now they're contemplating how to integrate their health goals with their social life. Or they have a limiting belief that they can't be healthy AND have fun.

First you have to consider what the state of your health is. If for example you have a serious health condition or are aiming to lose a decent amount of weight then yes, realistically your health needs to come first. However, if you're all OK and just want to stay balanced then you have more freedom.

It is my belief that if we become too rigid with our thoughts and our habits, our well being will suffer. Is it better to be 100% healthy but avoid all social activities? Or is it healthier to live a little and have some fun? I know my answer... but it doesn't involve MacDonald's.

So, when it comes to going out I've come up with a list of healthy habits and food choices to follow *most of the time... *Birthday's don't count- the older you get the more you should celebrate.

Dining out...

* Eat a little less at lunch time to compensate for extra kilojoules at dinner. Make sure it's only a little so not to encourage over-eating in the evening.

* Snack on something light before you go. In most cases we're left waiting a while and you won't attack the bread or appetisers.

* Don't drink too much alcohol before you eat. You'll get tipsy and likely eat or drink more than you hoped for.

* Drink water instead of flavoured drinks. Always drink water if you drink any alcohol.

* Ask for entree sized main meals, skip the fried chips and always replace it with salad or vegetables.

* Avoid bakery's, buffets or all-you-can-eat restaurants.

* Choose quality over quantity.

Menu ideas...

*Pay attention to the descriptions on the menu

* Choose grilled, broiled, roasted, steamed or fresh over fried or battered.

* Always have a side of vegetables or salad.

* Avoid creamy, buttery, rich sauces and go for tomato or clear based ones.  Ask to have dressings and sauces on the side.

* Avoid pastries, biscuits, cakes (unless it's someones birthday)

* Pizza bases should be thin and ideally vegetarian.

What to order when you eat...

Italian

Enjoy: Pasta or rice with tomato based sauce, side veggies, salads, thin based vegetarian pizza and soup.

Avoid: Cream sauces such as Alfredo or butter sauce as well as parmigiana, beef lasagna, sausage dishes, garlic bread and dessert.

Japanese

 Enjoy: Miso, nori rolls, green tea, soba noodles, seaweed salad and sushi.

Avoid: Tempura, pork, salty dishes and any brightly coloured desserts.

Chinese/ Thai

Enjoy: Brown rice, steamed basmati rice, cold rolls, clear soups, clear sauces, stir-fried, steamed, broiled, vegetarian and salads. Choose dishes with a higher portion of vegetables. Green tea

 

Avoid: Deep fried, fried rice, battered, tempura, peanuts, egg noodles, fried dumplings, egg rolls, wontons, MSG, pork, imitation meats and deep fried ice cream.

 

Indian

        

Enjoy: Rice, legumes, soup, tandoori, green sauces, roti (unleavened bread baked in clay oven), raita (cucumber, herb and yoghurt salad) and salad.

Avoid: Creamy sauces, poppadom's, dessert, samosas and anything with excessive spicy/ chili (so not to cover up a bad taste!).

Mexican

Enjoy: Gazpacho, rice, bean dishes, vegetable fajitas, salsa, soft tacos and chile con carne (no cheese)

Avoid: Nachos, chips, chimichangas, chalupas, taquitos, crunchy tacos, chile relleno, (all of which are deep-fried), burritos, guacamole and sour cream.

Greek 

  

Enjoy: Hummus with pita, tabouli, couscous, dolmades, tzatziki sauce, stifado stew, legumes and bean dishes, char grilled vegetables, green vegetable dishes and Greek salad (no cheese).

Avoid: Yiros, filo pastry, baklava, most desserts (always sweet pastries).

Fast Food

I was going to put a section here but I don't count this as real food, with any real healthy options. If you're going to eat out make sure it's at a nice place.

Love

Ulyana...

Gym Bag Essentials...for Women

Going to the gym or yoga class is easy if you have all the essentials... 

* Yoga mat

* Sneakers & thongs

* Apple, muesli bar & BPA free water bottle

* Shorts/ leggings, sports bra/ top, hoodie/ sweater

* MP3 player & heart rate monitor

* Socks & underwear

* Soap, non-toxic deoderant, lip balm, hair brush & hair ties

* Towel & laundry bag

Make sure you keep it in order all the time and throw in extras like a magazine, your notebook and any supplements as needed. The simplest way to make healthy habits is to stay in routine.

Love

Ulyana...

Easy Healthy Breakfast..

Nothing could be more simple than starting your day right...

It just makes sense to get your breakfast right and keep going, gathering momentum as your day progresses.

During your sleep, the body goes through a healing and rejuvenating process. Any wear and tear that occurred during the previous day now has a chance to repair itself at night. When you wake up your body begins its elimination processes and the very best thing you can do is get hydrated.

Water & Lemon Juice Cure

Not everyone can stomach water first thing but with persistence it becomes a more natural habit than coffee or juice. Most of us are familiar with adding lemon juice to our water to stimulate your liver and kick start the digestion and flush out the toxins from the night before. I cannot emphasise enough just how effective this remedy is. No liver supplement can compare to the old lemon juice cure.

Hydrating first thing in the morning, gives you an energising start to the day. In winter keep the water warm and in summer cool. Lime, apple cider vinegar and grapefruit are nice choices too.
At the moment my morning routine is to brew a pot of weak green tea and add half a lemon and stevia powder- I love it!

Green Smoothie or Fruit Smoothie

Smoothies go with almost anything, just add some green for a chlorophyll boost. Try very ripe banana, blueberries, baby spinach leaves, hemp or sprouted rice protein powder and maca powder. Just add water and blend until silky smooth. Enjoy with wholegrain toast and organic peanut or almond butter.

Hot Drinks

Green tea and chai are my favourite hot drinks. Enjoy the occasional coffee but don’t overdo it- your adrenals will thank you.

Muesli

Try mixing different proportions of rolled oats or quinoa, amaranth, pumpkin seeds, sunflower seeds, almonds, sultanas, goji berries, coconut flakes, cacao nibs and cinnamon. Chop a banana and top with raw honey and your choice of milk and you have an energy filled start to the day.

Yoghurt and Berries

Biodynamic and organic yoghurt is a lighter breakfast option. Sprinkle with a high protein mix such as quinoa, sesame seeds, pumpkin seeds, almonds and goji berries. Top with mixed berries or your choice of fruit. If you plan on using a lot of energy, or you need a heavier breakfast this isn't for you.

Toast, Sweet or Savoury
Not all bread is created equal but two slices of essene (sprouted grain bread) or sourdough rye is a wholesome savoury option. Spread half an avocado and add thin slices of tomato, fresh basil and some cracked pepper. 
The sweet option is almond butter, banana slices, honey, cacao nibs and bee pollen- this is SO nice. You probably don't need to the pollen or even the nibs, just some coconut flakes or even sunflower seeds to give it crunch and extra nutrition.

Eggs
Poach, boil or fry or scramble (using a little coconut or olive oil) two eggs for a high protein fix. Enjoy with baby spinach, basil, tomato and mushrooms on the side. This is ideal for the weekend and those days where you need a heavier breakfast. Coconut and olive oil is ideal because it stays more stable at high temperatures.

Chia Seed Pudding
Chia seeds are a complete superfood high in protein and omega 3 fatty acids. A little goes a long way with this seed so you’ll only need ¼ of a cup to around 1 cup of your choice in milk. It goes perfectly with an almond milk base. Add cacao nibs, goji berries, cinnamon, coconut shreds and a few almonds, drizzle with honey or dark maple syrup.

Fresh Fruit
Let's not forget how simple and easy fresh fruit is. Days where you want to give your digestive system a rest, have just fruit for a change.

Love

Ulyana...