Category Archives: Dessert

Here I am in my gym clothes, sitting in front of laptop after my morning workout. I was excited to write about the healthy exercise regime today and had to sit here as soon as I got home. First of all, I will start with my story. I wasn’t keen to any exercises or sports until mid-20s. I’m not sure about now, but when I was growing up in South Korea, all we had to do as a student was to study at school, after-school study and home and again repeat every single day. I did a bit of swimming and gym now and then, otherwise I wasn’t familiar with any exercises. When I moved to Australia about 9 years ago, one of the requirements to get into the physio course was a bronze medallion from Royal Life Saving Australia. I, of course, couldn’t swim as good as other fit Australians and failed one of the prac exams where I had to continuously swim 400m with 4 different swim styles. It was crazy I felt like I couldn’t even rescue myself in the deep swimming pool. I had a month of practice until I could take the test again. I made myself to the local swimming pool 6 days a week and swam for 1-1 1/2 hrs for a month. Yes, intense! Then thank GOD, I was able to pass. That was probably a wake-up call for me that I need to continue on a regular exercise to keep myself fit. Swimming, walking around the park, gym..it was all okay but not that exciting. Then I started Pilates in 2009 to become a clinical Pilates instructor. I fell in love with it! I found my favorite exercise that I can enjoy and stick to it for a long term (well, for the rest of my life). There are so many benefits of Pilates – improving your posture, developing strong core and back muscles, a good combination of cardio and strengthening, sculpting the whole body with long and lean yet strong muscles, enhancing your flexibility, coordination and balance, improving breathing techniques, body awareness and focus, and lastly it is so much fun. I always finish my exercise with Pilates. My routine looks like this, for example.

• Pre-workout: I eat a piece of fruit or power ball with tea or coffee at least 30 minutes before exercise.
• 10 minutes of cardio: brisk walk, cycling, rowing machine or cross-trainer to warm up my body and get my heart rate up.
• 40 minutes of weight training: I like using theraband, dumbbells and kettlebells for upper body, body weights for core and legs. A variety of weight training every day so that I don’t get bored.
• 10 minutes of Pilates: core strengthening and stretching to cool down.
• Post-workout: Water, lots of it. Another piece of fruit or power ball within 30 minutes, then proper meal with a combination of carbs, protein and veggies such as a nourishing bowl later on.

• There is no right or wrong here. Find what works for you and keeps you going.
• Have an exercise buddy or join the group sessions if you need more support and motivation.
• Have variety in your workout and incorporate weight training.
• Let yourself recover x1-2 a week. It don’t mean you can be a couch potato. It is an active resting such as walking your dog, strolling around town with your friends or partner, gentle yoga or Pilates at home.
• Eat well to recharge your body.
• Be consistent. It is not just a new year’s resolution to be healthy and fit. It has to be your lifestyle!
• Have fun 🙂 After all you gotta feel happy, destressed and energised.

This recipe is great for a snack between meals or post-workout snack. It is quick and easy to make and nourishes you with a plenty of protein and good fat. Enjoy x

Ingredients (6 squares)

1 large banana
1 cup nut butter
1 cup coconut oil
1 tbsp raw honey
1/2 tsp vanilla powder
1/2 tsp cinnamon powder
a pinch of Himalayan salt

Mesh ripe banana with a fork in a large bowl. Melt coconut oil, honey and nut butter in a pot over low heat. It takes only a couple of minutes. Then pour the mixture into a bowl and mix with banana. Add vanilla, cinnamon and salt. Transfer into a silicon mold or a container lined with a baking paper. Spread evenly with a spatula and chill in the freezer until it firms up. Slice into squares, serve immediately. Store the leftover in the freezer.

If you are visiting my site on a regular basis, learn and try some of the recipes, that would really make me feel awesome and achievement that I actually can help your clean living journey. It is such an incredible feeling when I can educate and support people around me on how to nourish your body and mind because we all need a bit of help to get to where we want to be. I also learn a lot from writing on my blog how to fuel my body with good foods and how much we should appreciate the food we eat, the wholesome food from our beautiful planet. So pass on any good information to your family and friends, share your nourishing knowledge, cook a loved one a healthy meal and be happy. 
Orange-Cardamom Cheesecake: Cardamom is one of the oldest spices in the world, and was even used to make perfumes in Egypt. Cardamom pods are beautiful to look at – and they too act as a carminative, calming upset tummies. This warming spice can also heat things up in the bedroom – it has a bit of a reputation as an aphrodisiac.

Filling ingredients

100g raw cashews, soaked overnight
a pinch of salt
1/4 cup coconut oil
1 tsp rose water (optional)
1 tbsp maple syrup
juice and zest of one orange
1/2 tsp cardamom ground
a dash of turmeric powder

Chocolate-Peppermint Cheesecake: Peppermint has long been used as a remedy for digestion. It is antispasmodic and carminative, and has shown to be successful in alleviating colic, flatulence, gastrointestinal cramps, and diarrhoea. Brewing yourself a nice cup of fresh peppermint tea can be a useful aid to digestive distress especially after a heavy meal.

Filling ingredients

100g raw cashews, soaked overnight
a pinch of salt
1/4 cup coconut oil
1 tbsp strongly brewed peppermint tea
1 tbsp maple syrup
1 tbsp carob or cacao powder
1 tsp peppermint extract

Coconut-Mango Cheesecake: Mangoes are rich in phytochemicals, especially in carotenoids, which protect against cancer formation. They are anti-inflammatory, high in digestive enzymes, and can help protect against infections. They are also an excellent source of vitamin A, B-6, C and E, potassium and magnesium.

Filling ingredients

100g raw cashews, soaked overnight
a pinch of salt
1/4 cup coconut oil
1/4 cup coconut milk or cream
1 tbsp maple syrup
1/2 of mango, diced

Cheesecake base ingredients for all three flavours

300g almonds
10-12 Medjool dates
1 tsp cinnamon powder
a pinch of Himalayan salt
1 tbsp coconut oil

To make the base, place all the base ingredients in your food processor and blend until combined. Divide the mixture into a prepared muffin tin or container. Press with the back of the spoon and place in the freezer while making fillings. For the fillings, place all the filling ingredients for each flavour in your food processor and blend until smooth. Taste the mixture and adjust the sweetness. Pour the mixture over the base and freeze again for 2-3 hours or until cheesecakes are set. Allow the cakes to thaw about 20 minutes before serving and keep the rest in the freezer. Dust coconut flour for garnish.

It is my first time using soaked macadamia nuts in my raw dessert. Results? very happy. It has beautiful creamy texture and delicate, sweet, buttery taste. I cannot wait to use it for other desserts, too. As well as the taste, it is also nutritionally awesome.

Macadamias are a rich source of Vitamin A, iron, protein,  thiamin, riboflavin, niacin and folates. They also contain moderate amounts of zinc, copper, calcium, phosphorus, potassium and magnesium. It contains antioxidants like polyphenols, amino acids, flavones and selenium. It is also a good source of carbohydrates like sucrose, fructose, glucose, maltose and some starch based carbohydrates. Surprisingly, it has no cholesterol  and no trans fatty acids. The protein, fibre and good fats in macadamia nuts provide energy, promote satiety, stabilise blood sugar level, and actually help you lose weight (of course, when you eat in moderation). So don’t get stuck with certain types of nuts. All nuts are good for you and also different types of nuts contain different nutrition in them. So mix it up!

Ingredients

For crust
50g macadamia nuts
50g raw almonds
1 tsp carob powder
5 dates
a pinch of Himalayan salt

For filling
1 ripe avocado
1 tsp of vanilla extract
1 tbsp of coconut oil
50g of maple syrup or honey
a squeeze of lemon
a pinch of Himalayan salt
For crust, soak the nuts at least 4 hours, best overnight, and blend with carob powder, dates and salt in your food processor until you get a dough. If too dry, add a bit of water or more dates. Take the dough out and set aside. Clean the food processor. For fillings, cut the avocado into small pieces. Put all filling ingredients in the food processor and process until smooth. Taste and adjust sweetness. Transfer to a bowl. To assemble, scoop the dough by a heaping tablespoon, and drop into the bottom of the baking cup liners. Use your fingers to press the crusts down firmly. Spoon the filling batter on each crust and set in the fridge or freezer a couple of hours before serve.