Broccoli Couscous Salad

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broccoli couscous saladSummer is slowly setting in in Melbourne. Yes! summer salads are always welcome. I used wholemeal couscous in this salad but you can use millet or quinoa for gluten free option. Try to include whole grains in your salads because they help to stabilise your blood sugar level and contain more fibre and protein. Crunchy broccoli, buttery green peas, nutty toasted almonds, sweet and sour cranberries. What not to love? You can definitely make a big batch for a crowd or work lunch next day. Enjoy x

Ingredients (serves 2)

1 cup wholemeal couscous
1 cup boiling water
1 head of broccoli
1/2 cup of green peas
1/2 tsp of paprika
juice and zest from 1/2 lemon
1 tbsp olive oil
salt and pepper to taste
dried cranberries and roasted almonds

Add 1 cup of hot water into couscous in a bowl, add olive oil, cover and set aside for 5-10 minutes. In the mean time, roughly chop and steam broccoli and peas. Fluff the couscous from the top using a fork, add paprika, lemon zest and juice and season with salt and pepper. Add cooked broccoli, peas, roughly chopped cranberries and almonds into a bowl and toss to combine. Transfer to a serving bowl. Add another drizzle of olive oil to serve.

Posted in: Dinner, Lunch, My recipes, salads, Vegetarian

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

Bonjour Paris

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21When I woke up to this sky in the morning in Paris I was comforted by the stillness and peacefulness. Another spectacular day ahead of me:) Paris has a charm different to that of Nice or Avignon. Of course it is one of the biggest holiday destinations, so you see touristy places full of crawling people. Then you take a turn to narrow side streets and find yourself away from the hustle and bustle. So easy to get lost. Oh I never walked this much in my life >.< We walked average 20km a day while staying in Paris. Cobblestones look pretty but not that great for my feet. I strongly recommend to take super comfortable walking shoes when going to France.
13We started walking along the Seine to say a quick hello to Eiffle tower on the first day. Oh I so enjoyed pretty Autumn colours in Paris – yellow and red colour-changing leaves, beautiful sun and cool breeze. People were casually having a sunbath and drinking French wine along the river.
Seine
14My first encounter with this charming city was about 10 years ago. There are many beautiful places around the world that want to go back to. Paris is one of those that keeps calling me back and makes my heart flutter. I was there with my brother in my early 20s and visited obligatory touristy places. This time it was nice to step off the tourist track and wander around quiet back streets. I cannot put in words, but compared to 10 years ago, it definitely felt different when I went in my 30s. Would that be different again in 40s? I will find out…
14These love locks have gone viral all around the world, even on these old bridges in Paris. Unstoppable lingering thoughts – what kind of love story these love locks have, are those people happy now together, have they ever come back to find their locks again, how many keys are under the Seine? I wonder.
10Vintage markets on the street, rose petals after the wedding, couples doing wedding photo shoots, cute little arcades… all the things that we discovered by walking, not using metro or bus. Sore feet were worthwhile in the end.weddingLuxembourgI absolutely enjoyed poking in and out gourmet shops and groceries in Paris. This restaurant was one of them, very hidden in the back streets. Why not stop for a quick dejeuner? A platter of grilled vegetables, slices of cold meat, Parmesan cheese and a basket of baguette was simple yet delicious. Affogato was surely a nice finish to the amazing meal.11

Posted in: Europe, Travel

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