Raw Nut Butter Vanilla Slice

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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

Raw vanilla sliceIngredients (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.

Posted in: Dessert, Gluten Free, My recipes, Snack, Vegetarian

Chai-Infused Carrot Cake Porridge

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carrot cake porridgeI love a bag of humble carrots in my fridge. They are always ready-to-go when I cook salads, stir-fry, casserole, roast, cake and yes! porridge. Flavour combination is so good here. Cinnamon, nutmeg, vanilla and chai, all my favorites. I can have a bowl of this any time of the day. You could use quinoa, buckwheat or oats instead of millet. Feel free to sprinkle any superfoods on top like chia seeds, maca powder and bee pollen. It is perfect breakfast x

Ingredients (serves 2)

1 carrot, grated
1 cup of millet, soaked overnight
1 tsp cinnamon powder
1/2 tsp nutmeg
1/2 tsp vanilla extract
2 tbsp raw honey or maple syrup
1 cup of chai tea
1 cup of almond milk
a pinch of salt
a handful of nuts and dried fruits

Place all ingredients in a saucepan and bring to boil. Reduce the heat to low and simmer for about 10 minutes until thickened. Stir often. Ladle into a bowl and top with nuts and dried fruits. I like to dust more cinnamon powder and drizzle more honey or maple syrup to serve.

Posted in: Breakfast, Gluten Free, My recipes, Snack, Vegetarian

Raw Snack Bars with Oats and Figs

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oat and fig bars1
I adore little dried figs for snacking or adding into salads. Soft and gooey outside when you bite into it, then little seeds pop up in your mouth. Such a nutrient-dense funny little fruit! Figs are beautifully sweet and juicy when you can get them fresh from the markets. Dried figs are relatively easy to find all year around and naturally sweetness in them is just amazing. Why are they good for us? Dried figs are high in both soluble and insoluble fibre, which helps your digestion and blood sugar level. One serving (about a half cup or 4 big ones) can provide you 12% of daily value for calcium, which makes them one of the calcium-rich foods, good for your bone health. Not only that, figs are abundant in essential minerals such as potassium, magnesium. iron and antioxidants.

I cannot believe how easy and quick to make these snack bars at home with no nasty and artificial ingredients that you normally get from the packets. Most ingredients are there in your pantry. So all you need is a couple of minutes to blitz your food processor 🙂 These snack bars are loaded with goodness and yumminess, great for a snack with a cuppa, a treat in your lunch box, before or after exercise or when you feel like sweets in the evening. Any time of the day x
oat and fig barsIngredients (makes 4)

100g rolled oats
100g soft dried figs (soak in warm water for a couple of minutes if you have hard ones)
2 tbsp raw honey
2 tbsp tahini
1 tbsp chia seeds
1 tbsp sunflower seeds
1 tbsp pepitas
1 tsp cinnamon powder
a pinch of Himalayan salt

Place all ingredients in a food processor and pulse until you get a paste consistency. Add a bit of water if the mixture is too dry. Transfer the mixture into a container and press firmly with a spatula. Set in a fridge for 30 minutes before cutting.

Posted in: Breakfast, Dessert, Gluten Free, My recipes, Snack, Vegetarian

Pea Mint Coconut Soup

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pea coconut soupNormally making soup takes a lot of effort and time, but this one takes only 15 minutes to prepare and flavour is light and delightful. It is your choice to serve either warm or chilled, but both are seriously good. I think when you have a house party, serving this in shot glasses will impress your guests and is a great refreshing appetiser before seafood. Super easy and delicious!

Why is this soup good for you? Coconut is highly nutritious and rich in fibre, vitamins C, E, B1, B3, B5 and B6 and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous. Coconut milk is made from grated coconut flesh soaked in hot water and then extracted to a liquid. It is lactose free, great for vegan and people with lactose-intolerant. Lauric acid in coconut milk has antibacterial, antifungal and antiviral properties, that may protect you from infection and virus. Although it is good for you, you need to enjoy in moderation since it is quite high in calories and fat. You can reduce the amount of coconut milk by half in this recipe and simply replace with water or stock if you are conscious.

Ingredients (serves 2)

200g green peas
1 sprig of mint
1 tbsp coconut oil
1/2 onion
1/2 tsp minced garlic
400ml coconut milk
salt and pepper to taste

Heat coconut oil in a pot over medium heat. Add finely chopped onion and garlic and keep stirring until translucent and fragrant but not browned. Add green peas either fresh or frozen and coconut milk into a pot and simmer for 5-10 minutes. You can add a bit of water or stock if you want a thinner consistency. Season with salt and pepper. Puree the soup in a blender until smooth. Ladle into bowls or cups and drizzle olive oil to serve. Serve either warm or cold.

Posted in: Drinks, Gluten Free, Lunch, My recipes, Snack, Vegetarian

Raw Mini Frozen Cheesecakes

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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. 
rawmini cheesecakes1Orange-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

raw mini cheesecakesTo 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.

Posted in: Dessert, Gluten Free, My recipes, Snack, Vegetarian