Login on site

Username

Password

Remember Me

Remind the password

×

Home
Recipes
Health
Resources
About Me
Contact

Home
Recipes
- Basics
- Breakfast
- Desserts
- Savoury
- Drinks
Health
Resources
About Me
Contact

nutrition

Home Posts Tagged "nutrition"

Filter by:

Basics
Breakfast
Cycle Syncing
Desserts
Diet and Nutrition
Drinks
Follicular
Health
Hormone Health
Luteal
Menstrual
Mental Health
Mum Health
Ovulatory
Resources
Savoury
Uncategorized

Tags

Talida

How I learned to eat enough for my hormones on a plant based diet

0

Diet and Nutrition

How I learned to eat enough for my hormones on a plant based diet

October 22, 2019 by Talida in Diet and Nutrition

When I was 14 years old, a little while after I got my first period I had a blood test that revealed I was mildly low in iron. Looking back

More

Share

The importance of Juicing for Health with 5 favourite Juice Recipes

0

Basics

The importance of Juicing for Health with 5 favourite Juice Recipes

January 3, 2016 by Talida in Basics

More

Share

Search

hazel_and_cacao

Throwback to this raw plum chocolate slice. Plums

Throwback to this raw plum chocolate slice. Plums are a really high antioxidant fruit similar to berries. Can’t wait for summer fruit season to be in full swing! Here is the recipe:

BASE:
1 cup almond meal ( I used blanched but any almond meal will work)
½ cup cacao powder
½ cup maple syrup
FILLING:
1½ cups cashews ( soaked for 3-4 hours or overnight)
½ can coconut cream
2 TBSP cup maple syrup
1 TBSP coconut oil
juice ½ lemon
4 small plums (pitted)
drop vanilla extract
CHOCOLATE TOPPING:
1 cup dark chocolate (I used 80% raw naturally sweetened chocolate)
¼ cup almond milk or any plant milk
Method
For the base: In a bowl mix together base ingredients with a fork until they become slightly wet and sticky. don't worry if the mixture is too dry, keep mixing and it will come together. Do not over mix as it can become too wet.
Press down evenly into the base of a lined square baking dish and set aside.
For the filling add all the filling ingredients into a high-speed blender and blend until smooth.
Pour over base and smooth out with spatula and place in the freezer to set (about 3 hours).
Once the filling is hard, meltdown dark chocolate over low heat and mix with almond milk until smooth.
Pour over plum filling and smooth out until evenly coated. Freeze again until chocolate is set. Cut into slices. Store in the fridge for the best texture.

I’ve been inspired by the beautiful moon milk bo

I’ve been inspired by the beautiful moon milk book from @healthylittlevittles to make a luteal phase friendly moon milk. This is a lavender chamomile vanilla moon milk that is def a good way to put someone to sleep! First time I had this I put ashwaganda in it and I couldn’t keep my eyes open ! As you guys know I’ve had quite a stressful time the last week or so in my exam and I’ve not been sleeping well because of it, even when I was sleeping, I was genuinely studying in my dreams 🤦🏽‍♀️ the worst. Sleep disturbances are more common in the luteal phase so I love to go for my calming sleep supportive herbs like chamomile and lavender if I’m struggling. Here is my take on this moon milk

2 cups almond milk
1 tsp vanilla extract
1 lavender tea bag ( or 1 tbsp loose leaf in a submerged tea strainer)
1 chamomile tea bag ( or 1 tbsp loose leaf in a submerged tea strainer)
2 tbsp cacao butter
2 tbsp maple syrup

Place all ingredients in a saucepan and heat through until cacao butter has melted. Serve and enjoy before bed or when you need to relax

There’s a new vegan and sugar free ice cream at

There’s a new vegan and sugar free ice cream at Woolworths from @tillysguiltfree. Delicious cookies and cream flavour, it’s made with oat milk and tastes just like the traditional cookies and cream ice creams I remember. Made a cake with it! Just melt down a couple of tubs of Tilly’s ice cream and pour over a base of 1 cup almond meal, 1 cup cacao powder and 4 tbsp maple syrup . Mix and press into cake tin then pour ice cream on top and pop back in the freezer to set. Then slice and enjoy.

There is also an awesome giveaway competition going on at the @tillysguiltfree Instagram page where you can win a whole years worth of Tilly’s ice cream! Ends in 5 days, go check it out. #tillysdairyfree #ad

You may remember me and Bub making some stewed rhu

You may remember me and Bub making some stewed rhubarb on our stories not long ago using delicious rhubarb from my online local farmers market @yourfoodcollective. I don’t eat rhubarb often but couldn’t go past it when I saw how beautiful it looked. Put the rhubarb to good use on some amaranth porridge. Have you guys tried amaranth before? It’s not my favourite wholegrain but following up on Yesterdays post I do try and add in different foods to my diet as much as I can because diversity of plants heals the gut. Whole grains often get a bad rap. Many people are led to believe that grains are highly inflammatory and so they choose to remove them from their diet. The truth is that grains are high-fibre and we need fibre to feed the good guys in our gut. A 2018 meta analysis of 9 randomise trials concluded that whole grains were significantly able to reduce inflammatory markers in the body and can reduce overall inflammation by about 30%
PMID: 30412134.

This is why I try to get in my whole grains and try switch then up too! Plus whole grains are a wonderful source of many nutrients including b vitamins, magnesium and iron and because they are high fibre they can help flush out excess estrogen in the body and help create hormone balance.

Recipe is on my blog! Link is in bio 💛

Vegan sourdough waffles! Appropriate post for a Su

Vegan sourdough waffles! Appropriate post for a Sunday. I have a very talented friend @janeooe that is a sourdough genius and she graciously gives me some of her sourdough starter whenever we meet. I def need practice with my sourdough recipes but even though they don’t turn out perfect they are next level delicious! Something about sourdough that makes everything taste professional.

Back in the day when I first started my health journey I used to really struggle to digest sourdough bread or pretty much any probiotic food. Strange because most people recommend sourdough if you struggle with bread but I was always completely ok with normal bread and couldn’t handle sourdough. I don’t have this issue anymore and I believe the reason for that is my entire approach to getting healthy was to keep adding more variety of food, even if it didn’t agree with me, I’d keep trying in small doses and over time my digestion got there. Diversity of plants for a diverse and robust microbiome that helps heal the gut. Follow @theguthealthmd for more on this. Here is my recipe

1/2cup sourdough starter
1 cups wholemeal spelt flour
1 cups nondairy milk mixed with 1 tsp apple cider vinegar
1 tbsp coconut sugar
1/4 tsp baking soda
1/4 tsp salt
1/8 cup avocado oil or oil of choice
1 flax eggs (1 tbsp flaxmeal + 3 tbsp water )

Make flax egg and set aside to gel. Combine all ingredients in a bowl, mix and allow to sit for 30 minutes to fluff up. You can leave it over night for a very fluffy result although I haven’t tried this..
Heat waffle pan and make waffles!

Happy Saturday everyone! Thank you all for your lo

Happy Saturday everyone! Thank you all for your lovely sweet DMs following my rather stressful exam situation last week. I’m feeling much better now that I’ve gotten some proper rest and can truly relax without worrying about studying. As promised here is the dragon fruit white chocolate cheesecake recipe. I promised this would be the first recipe I would pop on the blog as soon as I finished my exam so here it is. It’s quite possibly the most girly recipe I’ve ever made and even the ingredients are quite beautifying. Sunflower seeds for zinc which helps with clear complexion, dragon fruit powder for high vitamin C for healthy glowing skin, and rose which has been shown to help reduce skin redness and improve acne due to its anti microbial effects and slightly lowering testosterone levels in women ( this is dependant on form and usage) PMID23493250. It’s the perfect desert to share with your girlfriends 💕💕

Link to the recipe is in bio
•
•
•
•
•
•
•
•
•

•
•
•
•
•
#plantbased #vegansofig #whatveganseat #veganfoodshare #veganfood #eattherainbow #foodismedicine #healthyrecipes #eatyourcolours #plantpower #vegetarian #bestofvegan #dairyfree #rawvegan #foodphotography #wholefoods #healthydesserts #glutenfree #plantstrong #sugarfree #plantpowered #organic #dragonfruit #pitaya #pinkpitaya #raw #rawmazing #vegancheesecake #feedyourhormones #cyclesyncing

#harvestgourmet #ad falafels are one of my go to l

#harvestgourmet #ad falafels are one of my go to lunch ideas, but for some reason I don’t really like making my own. I’ve tried a few store bought falafels and these ones from @harvestgourmet are one of my favourites! They have a really awesome crispy texture that I’ve just not been able to replicate at home and they are made from wholesome ingredients. I love serving them up with some homemade flat bread, vegan tzatziki sauce and homemade chips! Best lunch ever. I found these at my local IGA
•
•
•
•
•

•
•
•
•
•
#plantbased #vegansofig #whatveganseat #veganfoodshare #veganfood #eattherainbow #foodismedicine #healthyrecipes #eatyourcolours #plantpower #vegetarian #bestofvegan #dairyfree #rawvegan #foodphotography #wholefoods #healthydesserts #glutenfree #plantstrong #sugarfree #plantpowered #organic #falafel #falafelbowl #veganbowls #feedyourhormones #chickpeas

Going back to my pink posts! Red velvet hot chocol

Going back to my pink posts! Red velvet hot chocolate made with beetroot and pomegranate powder from Aldi. Was so excited to find such affordable powders to experiment with. The recipe def works with just beetroot powder as I know pomegranate can be hard to find, or you can sub any other pink fruit powder you like.

Here is the recipe
1 1/2 cups @pureharvest almond milk
2 tbsp almond butter
2 tbsp cacao powder
2 tbsp maple syrup
1 tsp beetroot powder
1 tsp pomegranate powder
Drop vanilla

Blend in a blender and then heat on stove. Serve and sprinkle more beetroot powder on top (I accidentally sprinkled too much but still worth the photo). Rich in antioxidants and delicious!

Quickly sharing these raspberry elderflower raw ve

Quickly sharing these raspberry elderflower raw vegan cheesecakes before heading back to late night study. I procrastinate a lot by thinking of all the things I want to achieve in my 4 months off before going back to uni in March 😁 freedom for me as of Friday! Also I’m starting to incorporate more elderberry daily for immunity. Our immunity took a huge hit after moving to a colder climate and having a toddler that would pick up everything from playgroup! It’s been much much much better this year compared to last year but I can’t help but think that it’s due to the lockdown situation so I’m a bit worried for next winter. Doing all the research on boosting immunity lately! Here is the recipe

BASE:
1 cup macadamia nuts
½ cup almond meal
¼ cup pumpkin seeds
¼ cup pistachios
3 TBSP maple syrup
2 TBSP coconut oil
¼ cup desiccated coconut
FILLING:
1 cup raw cashews (soaked overnight or 3-4 hours)
⅔ cup coconut cream
¼ cup coconut oil
½ cup raspberries ( fresh or frozen is fine)
¼ cup maple syrup
1 TBSP elderflower syrup
Method
For the base: break down the macadamias, pistachios and pumpkin seeds in a food processor until they form a nice crumb. Add the remaining base ingredients and blitz again until they are sticky. Divide mixture evenly and press into the base of a standard sized muffin tin. I used silicon for easy removal. If using normal muffin tin make sure it is lined with baking paper so the cheesecakes can be easily removed.
For the filling: Add all the ingredients in a high-speed blender and blend until smooth and creamy. Pour evenly over the base mixture and place in the freezer to set for 3-4 hours or overnight. Decorate with raspberries and enjoy.

Sharing all the pink things this week...at least t

Sharing all the pink things this week...at least til I sit my exam this Thursday. Strawberry smoothie made a little extra pink with some PITAYA powder from Aldi.

Struggling with this exam more than usual. It involves a lot of debate and discussion and long answers which is something I’m not used to! Most of my science subjects have been very facts based and not very discussion based. Feeling overwhelmed! But at least after this exam I am free of study until March!! Can’t wait to pump out lots of blog content during that time.

1 banana
1 cup hulled strawberries
1 tbsp flax seeds
1 tbsp oats
1 tbsp nut butter
@pureharvest almond milk to desired consistency
Sweetener of choice if needed.

Blend and serve. I usually top with homemade granola

Served in my @coconutbowls

Feeling like sharing all the pink recipes this wee

Feeling like sharing all the pink recipes this week. Vegan PITAYA (dragon fruit) rose white chocolate cheesecake.. I don’t have the recipe to share yet. I have an exam coming up in a few days so I don’t have time to blog or create many new recipes, but as soon as my exam is over I’ll prioritise getting this recipe up. Hope your all having a wonderful weekend 💕
•
•
•
•
•

•
•
•
•
•
#plantbased #vegansofig #whatveganseat #veganfoodshare #veganfood #eattherainbow #foodismedicine #healthyrecipes #eatyourcolours #plantpower #vegetarian #bestofvegan #dairyfree #rawvegan #foodphotography #wholefoods #healthydesserts #glutenfree #plantstrong #sugarfree #plantpowered #organic #pitaya #dragonfruit #rose #vegancheesecake #raw #rawmazing #feedyourhormones #pinkpitaya

We’ve been having burgers every Sunday for lunch

We’ve been having burgers every Sunday for lunch lately! They’re a perfect on the go meal for picnics at the beach (or anywhere) Love these vegan black bean beetroot burgers from @wildlygoodfood full of wholesome ingredients, 100% plant based and very filling too! Beetroot black bean is my favourite combo and high in iron too and fibre. Topped with all my favourite salad veggies. #wildlygood #legendaryveggies #ad

I’m trying to be much better at following up on

I’m trying to be much better at following up on my content and sharing it more than once because I know a lot of people miss posts. Did you catch my chocolate peppermint mousse recipe using Moringa powder from @dhownaturefoods ? Moringa was one of the things that I used to help raise my low iron that I wrote about in my low iron blog post. Have also got a full write-up about the benefits of moringa for women on my blog. You can find this recipe through the link in my bio just scroll down to the third recipe which will have this photo. I’ll share in stories too! •
•
•
•
•
#plantbased #vegansofig #whatveganseat #veganfoodshare #veganfood #eattherainbow #foodismedicine #healthyrecipes #eatyourcolours #plantpower #vegetarian #bestofvegan #dairyfree #rawvegan #foodphotography #wholefoods #healthydesserts #glutenfree #plantstrong #sugarfree #plantpowered #organic #chocolate #cacao #moringa #peppermint #chocolatemousse #feedyourhormones #cyclesyncing #superfoodsforwomen

Decided I’m making these tomorrow! Except I’ll

Decided I’m making these tomorrow! Except I’ll top with roasted almonds and goji berries instead. I’ve been making this recipe for years, it’s one of my favourites, I simply switch up the toppings depending on what I feel like.

1 cup cashews (soaked for at least 4 hours)
½ cup cacao powder
½ cup maple syrup
½ tsp vanilla extract
⅓ cup of cacao butter
Blueberries
Method
Melt the cacao butter in small saucepan over low heat. You can use a double boiler if you wish. Set aside to cool.
In the mean time blend cashews, cacao powder, maple syrup and vanilla in a high-speed blender for 1-2 minutes until smooth.
Add the melted cacao butter and blend again until mixed through.
Spoon mixture into mini round moulds Decorate with whatever you like
Place in the freezer to set. At least 15 minutes.
Can be stored in the fridge or freezer. Enjoy!

Since I’m on a blueberry kick, here is another b

Since I’m on a blueberry kick, here is another blueberry photo! Have you tried silken tofu chocolate mousse yet? It firms up so well and has the best texture, I’ve used it as a filling for lots of my desserts but sometimes I just like it as is! Also all the more reason to eat tofu and soy because it’s high in calcium and iron! In a recent review of iron in vegetarian diets it raised concerns about the iron in soy products like tofu not being easily absorbed, but the review stated that iron in soy is very well assimilated, more so than other foods! Pair it with vitamin c from berries and extra iron from dark chocolate and your good to go! Legumes like soy and lentils were a huge help to me (and no the phytates in legumes don’t inhibit absorption all that much, mostly because everyone eats cooked legumes which doesn’t have much phytates left in them. Also current research has stated that phytates and oxalates are not as large of a problem to iron absorption as once believed. ) I’ve got the research linked at the bottom of my last blog post on how I raised my iron if you’re interested. Here is the mousse recipe:

1 300g packet organic silken tofu
200g dark chocolate of choice (I used 85%)
¾ cup almond milk
2 TBSP maple syrup (optional, omit if using chocolate 75% or less)
Method
Meltdown the chocolate over low heat.
Pour melted chocolate and all other ingredients in a small blender and blend until smooth
Transfer into serving glasses of choice and place in the fridge to set for about an hour. It's ok to leave it in there longer.
Serve with toppings of choice like berries

These raw blueberry hazelnut bars using delicious

These raw blueberry hazelnut bars using delicious @australianblueberries might look a little fancy but they only use a handful of ingredients and make for the best immune boosting snack or dessert. Blueberries remain one of the highest antioxidant berries which is so important for our immunity (and also egg and sperm quality for fertility) here is the recipe

Base :
1 cup roasted hazelnuts
1 cup pitted dates
1-2 tsp water if needed
Filling:
3 cups cashews (soaked in boiling water for 15 minutes - I use a kettle or soaked overnight)
9 tbsp maple syrup
14 tbsp almond milk
4 tbsp cacao butter melted (or sub coconut oil)
2 tsp vanilla extract
1 cup blueberries

In a food processor process the hazelnuts and dates, adding a little water if not sticky enough. Press down onto a lined square 8 cm baking tin.
Melt down cacao butter on the stove on low heat until liquid. Place all the filling ingredients except blueberries into a blender and blend until smooth.
Pour out half the mixture on top of the hazelnut base and place in the freezer to set for 30 minutes.
Add blueberries to the remaining mixture in the blender and blend again until smooth. Once white layer has firmed, pour blue layer on top, smooth and set in the freezer for 4 hours. Slice and enjoy with extra blueberries

#australianblueberries #ad

Well I am sorry for the later than usual post toni

Well I am sorry for the later than usual post tonight but I really wanted to prioritise getting my low iron post published! I have been so surprised at the DMs I receive with all the girls struggling with their iron, although I guess I shouldn’t be because iron deficiency anemia is the most common deficiency in the world. After about 6 months of actively trying to raise my iron I am happy to say that I have gotten there without supplements or meat. It was definitely a challenge, one that involved a few tears from time to time, because not being able to take supplements definitely makes things harder! But I got there and I couldn’t wait to share all that I did because I know so many women are on conventional supplements but still not getting results. Put quite a bit of effort into this, I’ve added lots of links to science articles explaining a few alternatives to supplements that work just as well if not better than conventional tablets. Hope this is able to help someone out there, link is in bio 💛

Hey guys, we have had a really rough day today wit

Hey guys, we have had a really rough day today with preschool. It’s put me off all day and now that bubs asleep I’m a crying mess 😭 so excuse my lack of usual stories content today..

In other news I have a new juice recipe up on the blog using delicious local silverbeet from @yourfoodcollective have you tried silverbeet in juice ? It’s my favourite for green juices because it gives off a lot of juice compared to spinach and kale and is less bitter than kale too. I also don’t eat silverbeet much in my meals so it’s nice to add a different green in that I don’t eat regularly.
I have a lot of people ask me why I can’t take supplements and what I do instead: juicing ! That’s one of the things I do instead! I don’t ever do juice fasts but like to add in one fresh juice a day as my supplement. I’ve really struggled to juice since moving interstate, I only get about one in a week now and I do notice the difference! Working hard on adding more juices back in again because I love the way they make me feel.

I always try try source the best produce for my juices which is why I love @yourfoodcollective you can tell the difference when the food is local and fresh. Check them out if your in the Newcastle or Sydney area . Link to the recipe is in bio

One of our new favourite go-to snacks when in a ru

One of our new favourite go-to snacks when in a rush is this avocado cajun roasted chickpea toast using @australianavocados.

It's super quick and easy to put together after roasting a big batch of chickpeas in the oven! Would also be a fun idea to make this with mini little baguette toasts and serving as an appetizer for parties. Simply smash an Aussie avocado and spread on some sourdough toast, then top with roasted chickpeas. I empty two cans of chickpeas in a tray, drizzle with olive oil and sprinkle with salt and cajun powder, then roast in the oven for about 20 minutes. To serve, I put them on top of the avocado, sprinkle some sesame seeds and add a squeeze of lemon. So good and full of hormone nourishing ingredients #australianavocados #ad

@australianblueberries season has arrived and I do

@australianblueberries season has arrived and I don’t think I can ever remember blueberries tasting so good! My three year old is eating a punnet of blueberries at one sitting and I don’t blame him because they are delicious. Since he started preschool I’m happy to get lots of blueberries in his belly because recent research has shown that a serving of blueberries a day can help with memory recall in young children. Here is an easy vegan blueberry loaf we made together

2 cups wholemeal spelt flour
2 tsp baking powder
Pinch salt
1/2 cup coconut sugar
1 cup almond milk
1 tbsp apple cider vinegar
2 tsp vanilla extract
3 tbsp almond butter
1 1/2 cups blueberries

In a bowl mix together the flour, baking powder, salt and sugar. In a seperate bowl mix all the remaining ingredients (except blueberries). Pour the wet mixture into the flour mixture and mix to combine. Fold in the blueberries. Transfer mixture to a lined loaf tin and bake for about 40 minutes at 180 C or until a toothpick comes out clean.

#australianblueberries #ad

Load More... Follow on Instagram

Follow on Facebook

Categories

Basics
Breakfast
Desserts
Diet and Nutrition
Drinks
Follicular
Health
Hormone Health
Luteal
Menstrual
Mental Health
Mum Health
Ovulatory
Resources
Savoury
Uncategorized

About This Blog

A mostly whole-foods, plant-based vegetarian blog.

Disclaimer, Copyright and Privacy Policy.

Categories

Basics (25)
Breakfast (72)
Desserts (149)
Diet and Nutrition (14)
Drinks (8)
Follicular (125)
Health (7)
Hormone Health (23)
Luteal (123)
Menstrual (124)
Mental Health (5)
Mum Health (8)
Ovulatory (80)
Resources (5)
Savoury (63)
Uncategorized (1)

Recent Posts

Amaranth Porridge with Stewed Rhubarb October 19, 2020
Vegan White Chocolate Pitaya Rose Cheesecake October 17, 2020
Two Vegan Pattie Recipes: Lentil and Brown Rice & White Bean & Millet October 13, 2020
How I Raised My Low Iron Without Supplements on a Plant-based Diet October 1, 2020

Contact

info@hazelandcacao.com

Newcastle, Australia

© Hazel & Cacao 2020

Search for: