San choy bow (vegetarian)

I have made this dish a couple of times now and am feeling it is ready to share with you, because I am really happy with the flavour! It is such a cracking little meal… light, healthy + a great share plate!

You can really add what veggies you like to the mince, I’ve used onion, carrot + kale in my recipe – but you could try mushrooms, cabbage, water chestnuts etc.

A perfect appetiser, or main meal.

serves 4 

ingredients

  • 1 1/4 tsp cornflour
  • 1 tbsp water
  • 2 + 1/2 tbsp organic tamari
  • 1 tsp chilli + garlic sauce
  • 1 tsp sesame oil
  • 2 tbsp rice wine vinegar
  • 1 tbsp rice bran oil
  • 1/2 onion
  • 2 cloves garlic finely diced
  • 400g plant based mince
  • 1 carrot diced
  • 3 pieces of kale shredded
  • 1 drop ginger essential oil *foodgrade
  • 1 baby cos lettuce washed + leaves separated
  • 2 spring onions sliced
  • bean shoots
  • fresh chilli
  • lime wedges
  • sour cream (vegetarian) 

Make the sauce first. Combine the cornflour + water in a small bowl to make a smooth paste. Add the tamari, chilli + garlic sauce, sesame oil + rice wine vinegar. Stir until combined + set aside.

Heat the rice bran oil over a medium heat in a deep frypan. Saute the onion + garlic until translucent. Add the mince, continue to fry + break up the mince. Cook for five minutes. 

Add the carrot to the frypan, stir through + cook until the carrots soften a little. Add the kale.

Lastly, add the sauce and ginger essential oil and stir through.

Serve the mince in lettuce leaves. Top with spring onions, bean shoots, fresh chilli/chilli sauce + dollops of sour cream … lime wedges on the side!

 

Eating well

Give you body what it needs, and it will thrive – right? Sometimes great nutrition is simply not enough. A variety of things can happen during the growing, harvesting, storage + preparing of food that can affect its nutritional content. Our soils simply are not fertile, rich in the nutrients we need for optimal health. Many plant crops are produced with the aid of fertilised soils. Most fruits and vegetables are sprayed with toxic chemicals, (namely pesticides) which contaminate and leave residues on our produce.

Daily Wellness Lifestyle Habits

Our top tips for eating right:

Eat an abundant variety of local, whole, seasonal, fresh foods. Include nuts, seeds, non-gluten whole grains, sprouted legumes, herbs, and spices (turmeric is renown for its healing properties).

Decrease sugar intake, saturated fats, caffeine, alcohol and processed foods.

Eat fruit + vegetables with their skin on, where possible. Obviously, this is not going to work with an avo – use your discernment! The skin can truly increase your nutrient intake, including fibre, vitamins, minerals and antioxidants.

Some vitamins dissolve in water, so you lose your vitamins to the cooking water if you prefer to boil your vegetables (a potato can cause much of the B + C vitamins to migrate into the boiling water). Try grilling, roasting, steaming + sautéing where possible. If you must boil, save the water – add other ingredients and make a veggie stock.

Use the outer leaves of vegetables like beets etc – unless they are wilted or unpalatable. Sauté with evoo, garlic, onion + pine nuts for a nutritious side of greens.

Start your day with a plant based, green smoothie to kick start your metabolism + pack in the nutrients straight up.

BANANA & MANGO GREEN SMOOTHIE

Green smoothie

1 frozen banana
handful of spinach
1 tsp spirulina or kale powder
1 + 1/2 cups organic coconut milk (or nut based milk)
1 tbsp raw almonds
1 medjool date

Add to your water

Add these essential oils (only use pure, food grade oils) to still, or sparkling water for added flavour. 

~ lemon – cleansing + detoxifying
~ wild orange – energising + uplifting
~ lime – balancing + stimulating
~ grapefruit + ginger (natural ginger beer flavour)
~ add 1-2 drops of peppermint, or ginger to hot water as tea

Produce Wash

Fill the sink with cold water
1/2 cup apple cider vinegar
6 drops lemon essential oil

Soak + then rinse produce with fresh water.

Fruit + veg

Supplements

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Microplex VMz (Food Nutrient Complex) – a formula of bioavailable vitamins and minerals that maybe deficient in our modern diets.

xEO Mega (Essential Oil Omega Complex) – a unique formula of essential oils and a proprietary blend of marine + land sourced omega fatty acids. Fish oils help support the health and function of the brain, cardiovascular & nervous systems.

You can read more about the supplements here: https://www.doterra.com/AU/en_AU/pl/lifelong-vitality

A months supply (wholesale price) is $115 AUD for the pack of three. Total value, considering that the Alpha CRS+ is $111 AUD as a single product. See below on how to invest in your health.

LLV

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Vegetarian Eggplant + Olive Ragu

Ragu. Italian cuisine, that is traditionally served with pasta + typically, any pasta will work well. Here, I have used penne as it is one of my faves + not so messy to eat!

Simple pantry ingredients is all you will need, some fresh herbs from the V patch + maybe a stop by the store for some fresh ricotta, (although you could omit if you like… but I love the creaminess + added layer it brings to the dish).

I used baby eggplant, assorted tomatoes and herbs from my garden in this dish. Seasonal + abundant!

This is a slow cooked, rich and flavourful meal – best paired with a nice organic drop of red!

RAGU (VEGETARIAN) II.jpg

ingredients

1 brown onion finely diced
2 garlic cloves finely diced
olive oil
1/2 cup red wine (stuff you would drink!)
2 drops doTERRA basil essential oil *this is food grade
chilli flakes
handful pitted kalamata
400g tin organic tomatoes
1 cup fresh tomatoes chopped (can be assorted)
1 cup veg stock
sea salt + cracked black pepper
300g vegetarian mince
6-8 baby eggplant chopped
250g gluten free penne pasta
ricotta to serve
parmesan shavings
fresh basil

method

Heat some olive oil (1 tbsp or so) in a heavy based pan over a medium heat. Add the onion + sauté until translucent. Add the garlic and continue to cook for a minute (be sure not to burn).

Add the red wine and cook until the liquid reduces by half (around 3-4 mins).

Add your basil oil (be very careful not to slip, as less is more! Essential oils are super powerful – often 55-70 times more potent than their herb equivalent. I have been known to wreck spaghetti – simply by one too many drops!). Add the chilli flakes (as much, or as little as you like), pitted kalamata, tinned + fresh tomatoes, and the veggie stock. Season well. Bring the sauce to a boil and then add your veggie mince + eggplant. Reduce the heat + cover. Cook until the sauce thickens (around 30 mins).

Remove the lid and continue to cook until the liquid is reduced (another 30 mins).

In the meantime, get your pasta cooking in some water with a little salt + a tsp of olive oil. Cook as per packet directions. Use any pasta you like (pappardelle, tagliatelle etc).

Toss the drained pasta in the ragu, until it is coated.

Serve in bowls with dollops of ricotta, lashings of shaved parmesan, fresh basil leaves + cracked black pepper.