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polyunsaturated fats

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Talida

Protected: Are PUFA’s Bad For Hormones and Metabolism?

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Diet and Nutrition

Protected: Are PUFA’s Bad For Hormones and Metabolism?

September 14, 2021 by Talida in Diet and Nutrition

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Felt like brightening up my feed with this pink wh

Felt like brightening up my feed with this pink white chocolate rose vegan cheesecake. I have had a much better day today for all those people that left me lovely comments but have developed a sore throat which explains my bad mood yesterday as well as my higher than usual bbt temperatures. If you have a history of anxiety (like me) or any sort of adrenal issues sometimes we can feel really off mentally just prior to getting sick, this is because the adrenals are releasing extra cortisol to try fight off the infection that we aren’t even aware of yet and cortisol very much affects anxiety levels. I’m going to go try smash this sore throat with everything I’ve got ! I’ve not gotten sick all year and I don’t intend to let myself get sick now haha wish me luck !

BASE:
1 cup almonds
1 cup pitted dates
⅓ cup sunflower seeds
2 tsp water (if needed)
FILLING:
2 cups raw cashews (soaked in boiling water for 15-20 minutes - or you can soak in cold water overnight)
6 TBSP maple syrup
1 cup melted cacao butter
4 TBSP pink pitaya (dragonfruit) powder
1 TBSP rose water
GARNISH:
rose petals
crushed frozen raspberries
chopped pistachios
Method
For the base, combine all base ingredients in a food processor and process until the mixture becomes sticky to touch. If the mixture doesn't stick add a little water and process again.
Press down on to the bottom of a 20cm round baking tin and set aside
For the filling, melt down the cacao butter in a saucepan over low heat until liquid. Transfer to a high-speed blender, add all remaining filling ingredients and blend until smooth and creamy.
Pour over base and set in the freezer for about 1 hour. You can also set in the fridge for about 2-3 hours. Once set, decorate with rose petals, crushed frozen raspberries and chopped pistachios or toppings of choice.

Happy Saturday everyone. I must say I have had a p

Happy Saturday everyone. I must say I have had a pretty bad day myself. Sometimes I trick myself into thinking that I’m handing all the change and stress we are going through fine and then days like today really prove me otherwise. The highlight of my day was definitely eating cake! It wasn’t this cake but delicious none the less. Here is a easy vegan apple caramel tart.

Crust:
1 1/2 cups almond meal
1/2 cup quick oats or quinoa flakes
2 tbsp maple syrup
2 tbsp neutral oil
Filling:
1 1/2 cups pitted dates
3 tbsp almond butter
1/2 cup almond milk
Pinch salt
Toppings:
2 sliced bravo apples

For the crust mix all ingredients into a bowl until sticky. Press evenly on the bottom and sides of a lightly greased 20 cm tart tin. Bake in the oven at 180°C for 10 to 12 minutes. For the caramel filling, add all the ingredients in a food processor and blend until smooth. Pour over the crust, smooth with spatula and decorate with sliced apple.

Got a really yummy and satisfying loaded Mexican p

Got a really yummy and satisfying loaded Mexican potato recipe tonight using @carisma_potatoes found at Coles. I remember briefly skimming through a science study once that identified potatoes as the most satisfying food of all! I think I have to agree. Potatoes are my most favourite food. These carisma potatoes are low GI certified with lower carb content than most other potatoes.

1 kg bag baby carisma potatoes
2 tbsp avocado oil
2 tsp paprika
1 400g can red kidney beans (drained and rinsed)
1 brown onion
2 tomatoes
1 red capsicum
1 tbsp taco seasoning
Salt to taste
Squeeze of lime

Dice potatoes into wedge shapes, toss with a avocado oil and paprika powder. Layer on baking tray and bake for about 30 minutes at 200 C
In the meantime add onion, capsicum and tomatoes in a food processor and blitz until still a little chunky. Heat in a saucepan with a little oil, add the kidney beans and taco seasoning and heat through for about 10 minutes. Layer on top of potatoes, top with vegan cheese if desired a squeeze of lime, coriander and guacamole. Enjoy.

If you have followed me along in stories you will

If you have followed me along in stories you will know that today (and yesterday) I have been consumed with writing an article about polyunsaturated fats and how they relate to female hormone health and metabolisms. I don’t think I’ve ever been so tormented with writing an article before, I spend a little too much time trying to understand a study talking about oxidative stability and i am truly mentally tired haha the conclusion of all my research: polyunsaturated fats are for the most part amazing for our health ! No wonder I started feeling so much better when I started to eat nuts regularly. So here is a PUFA rich peanut butter raspberry slice made with @dhownaturefoods boabab powder

BASE:
1 cup pecans
1½ cups pitted dates
¼ cup pumpkin seeds
2 TBSP cacao powder
FILLING:
1 cup raw cashews (soaked for 15 mins in boiling water)
¼ cup maple syrup
1 cup coconut cream
1 tsp vanilla
¼ cup smooth peanut butter
3-4 TBSP baobab powder
¾ cup raspberries
Method
In a food processor, process all the base ingredients until sticky. Press down into the base of a lined square baking tin. I used a 10cm tin. Set aside.
Add the filling ingredients into the food processor (or you can use a blender) and process until smooth and creamy. Pour over the base and smooth out with a spatula. Press down a few raspberries into the filling and scatter some more raspberries onto the top.
Place in the freezer to set for about 4 hours.
Slice and enjoy

As promised a new blog is up all about dairy and w

As promised a new blog is up all about dairy and women’s hormones. This is a follow up article to my gluten article. If you have ever struggled with your hormones it’s likely you have come across advice to remove dairy from your diet. Recently many health practitioners in the hormone space seem to have changed their mind on this and are promoting dairy as a highly nutritious food needed for optimal hormones. I just think this adds to the never ending confusion. As always I do my best to examine both sides of the story so that you can make the choice that is right for you. The article talks about dairy being inflammatory, acne, period pain, hormones in dairy, intolerances as well as the difference between a1 and a2 dairy. If your interested in having a read, link is in my bio 💛

I don’t think too many people caught my last rec

I don’t think too many people caught my last recipe that I created for the @australianorganic organic awareness month. Really easy, quick delicious choc chip oat bar recipe that’s perfect for a treat or for a grab and go breakfast in the morning. Oats are a very soothing food, they contain compounds that help promote sleep and soothe anxiety. They are also amazing for increasing breast milk supply !

4 cups rolled oats
1 cup peanut butter or nut butter of choice
1/4 cup maple syrup
1 1/2 cups mashed bananas (about 3 large bananas)
3/4 cup dark chocolate chips

In a large bowl mash bananas with a fork until smooth. Add all other ingredients and mix well to incorporate. Line a square baking tin and press mixture firmly in tin. Sprinkle more Choc chips on top if desired. Bake in the oven for 15 to 20 minutes at 180°C. Allow to cool completely before slicing and enjoy.

Happy Saturday everyone. If you have followed alon

Happy Saturday everyone. If you have followed along in stories you will know that we need to move over the next coming months. The whole situation is a bit stressful and unsettling especially for me and my history of anxiety which means I’m not great at dealing with the “unknown” I’m a work in progress. The whole thing has really zapped my creativity. It’s difficult for me to get ideas when stressed, I actually can’t even remember the last time I made a new recipe for the blog that wasn’t work for clients. Thankfully I’ve got lots of great old recipes like this one, I know many of you recognise it but for those who don’t here is my delicious baked vegan cheesecake.

CRUST
1 cup oats ( gluten-free if necessary)
3 cups blanched almond meal
4 TBSP grapeseed or sunflower oil
pinch salt
4 TBSP maple syrup
FILLING:
1 cup cashews (soaked for 3-4 hours)
1 packet good quality organic silken tofu
6 TBSP maple syrup
1 TBSP nutritional yeast
1 TBSP vanilla extract
1 Tsp tahini
Method
For the base: mix all the crust ingredients in a bowl with a spoon until slightly sticky and moist.
Press the mixture evenly on the base and sides of a lightly greased cake tin. Try to go as high up the sides as you can.
For the filling: add all the ingredients in a blender and blend until smooth
Pour over base and bake at 180 C for about 30- 40 minutes. I kept checking and shaking the tin and removed once the filling had set and had a jelly-like consistency (no longer liquid)
Remove from oven and allow to cool
Decorate with raspberries and pomegranate seeds or whatever toppings you like
Stores well in the fridge

Quick share of these moringa oat pancakes again in

Quick share of these moringa oat pancakes again in case you didn’t catch the recipe with @dhownaturefoods

1 cup quick oats (blend into flour in a food processor for a finer consistency)
⅓ cup wholemeal spelt flour (or sub flour of choice)
2 bananas
2 TBSP DHOW Moringa powder
2 TBSP coconut sugar
2 tsp baking powder
1 cup almond milk or milk of choice
Method
Mash the bananas with a fork in a large bowl until a smooth as possible.
Add all remaining pancake ingredients in the bowl and mix well until a batter forms. If not using oat flour the batter will be grainy.
Measure out ¼ -1/3 cup measurements and pour into a lightly greased pan. Fry on medium heat for a few minutes until the base is golden brown, flip and fry another side until golden brown. Repeat until batter is used up.
Serve with extra maple syrup and toppings of choice

It is Australian Organic Awareness Month and I’m

Had a few people ask me for my vegan mushroom riso

Had a few people ask me for my vegan mushroom risotto recipe after I posted it in stories last night. It’s a really old recipe that I’ve been making for years, I have shared it a few times before but here it is again for anyone that missed it.

RICE:
1 cup medium grain brown rice
8 cups of water
2 tsp dry vegetable stock
1 TBSP olive oil
1 brown onion - diced
2-3 cloves garlic
4-5 cups thickly sliced mushrooms
salt and pepper to taste
a handful of chopped fresh parsley
2 TBSP nutritional yeast
CREAM:
⅓ cup cashews
1 cup soy milk ( other plant-based milks will work but soy gives most authentic taste)
½ tsp paprika
1 TBSP nutritional yeast
juice half small lemon
1 tsp tahini
Method
Begin by cooking your rice in 8 cups of water and 2 tsp of stock over low - medium heat until all the water is absorbed. Once cooked set aside.
Make your cream by blending all the cream ingredients in a blender until smooth and set aside. If your blender is not strong enough you may wish to soak your cashews for an hour or two before blending. Alternatively, I like to let my cashews sit in the soy milk for 10 - 15 minutes before blending.
Gently fry off the brown onion in the olive oil until soft and lightly browned. Add in crushed garlic and fry for a few more seconds until it becomes fragrant.
Add your chopped mushrooms and allow them to cook adding salt and pepper to taste. The mushrooms will shrink in size and release water as they cook.
Once the mushrooms are cooked and most of the mushroom water has evaporated, reduce heat to low and add the cooked brown rice to the mushroom mixture and mix through. Sprinkle in 2 TBSP nutritional yeast and chopped fresh parsley and mix through.
Slowly add your cream mixture a little at a time while mixing the cream through the rice. The rice will absorb the cream, stop adding cream when you get the creamy risotto consistency you are looking for. I usually use the whole amount but sometimes find that I need a little less.
Adjust salt and pepper to taste.
Garnish with extra parsley and vegan parmesan cheese ( recipe link in the description above). Best eaten straight away while still hot.

Here is another recipe I made ages ago and forgot

Here is another recipe I made ages ago and forgot to post to the blog, rose white chocolate pomegranate tart. It reminds me of our trip to Dubai years ago, has all those amazing flavours in one. You can get the recipe on my blog now. Link in bio ❤️

Hope your having a great weekend

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#plantbased #vegansofig #whatveganseat #veganfoodshare #veganfood #eattherainbow #foodismedicine #healthyrecipes #eatyourcolours #plantpower #vegetarian #bestofvegan #dairyfree #rawvegan #foodphotography #wholefoods #healthydesserts #glutenfree #plantstrong #sugarfree #plantpowered #organic #pomegranate #vegancheesecake #whitechocolate #feedyourhormones #agaragar #cyclesyncing #rawfood #raw

Did you guys catch my recent reel for this chocola

Did you guys catch my recent reel for this chocolate chia pudding? It’s a go to menstrual phase recipe for me as it’s loaded with iron! It’s got 24mg iron which is more than the daily rdi of 18mg for menstruating women. I can’t always eat the whole thing because it’s very filling and high in protein but it’s still a great way to replenish lost iron stores.

1 x 300mg silken tofu
1 Tbsp cacao powder
2 Tbsp maple syrup
1/3 cup raw cashews
1/3 cup chia seeds

Blend all ingredients except chia seeds in a blender, pour into bowl, mix in chia seeds. Decorate with favourite toppings and enjoy.

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#plantbased #vegansofig #whatveganseat #veganfoodshare #veganfood #eattherainbow #foodismedicine #healthyrecipes #eatyourcolours #plantpower #vegetarian #bestofvegan #dairyfree #rawvegan #foodphotography #wholefoods #healthydesserts #glutenfree #plantstrong #sugarfree #plantpowered #organic #chiapudding #chocolate #cacao #menstrualphase #periodfood #cyclesyncing #iron #feedyourhormones

Was looking through all my photos and realised I n

Was looking through all my photos and realised I never got around to uploading the recipe to this chocolate pomegranate tart. I’m forever trying to eat more pomegranates for their awesome health benefits, especially for egg quality and boosting progesterone. I don’t eat enough. Fairly easy and nutritious recipe. The recipe is on my blog. Link is in bio ❤️

Today I wanted to share a really simple tofu recip

Today I wanted to share a really simple tofu recipe that works great as a chicken replacement. It looks very much like chicken and so easy to make. This is a butter tofu recipe, you can find the full recipe on one of my recent reels with @pataksanz but for tonight I’m just sharing how to make the tofu.

1 400g block firm tofu
2 tbsp arrowroot powder
1 tsp veggie salt (I use herbamere salt from @avogel_au)

For the tofu simply tear the tofu into uneven chunks with your hands, this gives it a chicken type shape. In a small bowl mix together the arrowroot and veggie salt then toss over tofu pieces until well covered. Bake in the oven at 200C got about 10-12 minutes. This makes the tofu turn golden brown and resemble chicken pieces. I’m using this in a few upcoming recipes as a base 💛🙌

Happy Saturday everyone, tonight I’m sharing the

Happy Saturday everyone, tonight I’m sharing these chocolate peppermint cakes made with @phytalitynutrition phytoplankton. I find that if I ever need to mask the taste of anything “green” peppermint is a really great way to do it as it’s strong enough to overpower most tastes. I absolutely love phytoplankton for it’s health benefits, it is loaded with epa and dha omega 3 as well as vitamin b12, zinc, iron and choline which can be lower on plant based diets, but I’m not crazy about the taste (or the taste of any algae for that matter) so I hide it with peppermint!

BASE:
1 cup walnuts
1 cup dates
2 TBSP cacao powder
1-2 tsp water if needed
FILLING:
1½ cups cashews (soaked for 15 minutes in boiling water or soaked overnight)
200g can coconut cream
3 TBSP maple syrup
juice ½ lemon
a small handful of spinach for colour
4 drops peppermint essential oil or ¼ tsp peppermint extract
2 heaped tsp Phytality Phytoplankton
CHOCOLATE COATING:
2 TBSP cacao powder
2 TBSP maple syrup
2 TBSP avocado oil
Method
For the base, process all ingredients in a food processor until sticky. Divide mixture and press down evenly into the base of large muffin tin. I used about 2 tbsp of the base for each muffin hole. I used a silicone muffin mould. If not using silicon, make sure to line your muffin tin holes with baking paper for easier removal. Set aside.
For the filling add all the filling ingredients in a high-speed blender and blend until smooth. Pour out evenly over bases in the muffin tin and freeze for about 4 hours until set.
Mix the chocolate sauce ingredients in a small bowl and spoon out over cakes once set. decorate with blueberries or toppings of choice.

I have a new blog article up. It seems like if you

I have a new blog article up. It seems like if you have ever struggled with hormone problems or digestive problems someone somewhere has told you to avoid gluten and dairy. I have a follow up article I’m writing on dairy but today I wanted to share my article all about gluten. I have spent literally years, I think 5 years in total trying to get my head around the gluten issue. Thanks to more research being done in the area I finally feel like I understand it enough to write an article about it. Do you really need to cut out gluten for balanced hormones and a happy gut? It’s actually quite a complex issue but I have tried my best to make it all make sense. All the info is in my blog post. Link is in bio 💛

It feels like I’m constantly finding ways to add

It feels like I’m constantly finding ways to add pomegranate to my diet and I still don’t think I eat anywhere near as much of it as I should! Pomegranate is traditionally recognised as one of the top fertility foods for women, likely because of its high antioxidant content which is great for egg quality, pomegranates also contain a special compound called apiginen which acts a little like progesterone in the body PMID: 29736565 this may be why pomegranate has been shown to be effective at preventing breast cancer as it helps balance counteract estrogen PMID: 23065001

Here is a yummy recipe with a nice sprinkle of pomegranate on top.

BASE:
1 cup almonds
¼ cup hemp seeds
¼ cup pumpkin seeds
1½ cup dates
1 TBSP coconut oil
FILLING:
3 cups raw cashews (soaked for 4 hours or overnight)
1 can coconut cream
⅓ cup maple syrup
juice 1 lemon
1 tsp vanilla extract
TOPPING:
pomegranate seeds
Method
For the base, break down the almonds in a food processor until they form a crumb, add all the remaining base ingredients and process again until sticky and crumbly.
Press down evenly on to a lined square or rectangular tin. I used a sheet pan for this recipe. Set aside
For the filling: add all the filling ingredients to a high-speed blender and blend until smooth and creamy. Pour over base and smooth out with spatula. Sprinkle with pomegranate seeds. If the seeds sink in the fllling, you can place the slice in the fridge until it hardens slightly but is not fully set, then sprinkle on the pomegranate seeds
Place in the freezer for 3-4 hours until set (or overnight)
Allow to thaw, slice and enjoy

It’s World Plant Milk Day and I made the most de

It’s World Plant Milk Day and I made the most delicious red velvet rice pudding using @califiafarmsau Unsweetened Vanilla Almond Milk. This is my favourite milk of the Califia range. I find it really hard to replicate the same vanilla flavour. It tastes heavenly and has added calcium. I think it's amazing how far plant milks have come over the years. Here is the recipe:

3/4 cups red rice (rinsed)
1/4 cup red quinoa (rinsed)
2 TBSP maple syrup
1 tsp beetroot powder (for colour)
4 cups @califiafarmsau Unsweetened Vanilla Almond Milk

Place all ingredients in a saucepan, bring to a boil, reduce heat and simmer until rice is completely cooked through. Serve with nut butter, fruits of choice and dairy free dark chocolate on top. You can add more almond milk for a creamier texture and extra beetroot powder for a red look.
#ad #califiafarmsau #plantmilkday #choosedairyfree

Pancakes Sunday with this delicious stack of morin

Pancakes Sunday with this delicious stack of moringa oat pancakes made with @dhownaturefoods moringa powder. You all know I love moringa, I take it daily in capsule form.. the biggest benefit for me has been energy throughout the day, it’s also helped me raise my iron and helped me significantly improve my dust and seasonal allergies (due to high quercetin content) but I was looking through some comments and discovered that many people struggle with the taste of moringa, so I wanted to create a recipe where you could really hide the taste well while still getting the benefits. This is it! My 4 year old gobbled these up in a few minutes, so you can trust that there isn’t any weird taste going on. Recipe to these is on my blog. Link in bio.

Hope you all had a great weekend 💚

Quickly dropping in tonight with these vegan bount

Quickly dropping in tonight with these vegan bounty bars. I’m actually not a fan of coconut desserts but these were incredible! Hope your all having a lovely weekend 💛

COCONUT BASE:
2 cups desiccated coconut
3½ TBSP maple syrup
4 TBSP coconut oil
drop vanilla
pinch salt
CHOCOLATE COATING:
¾ cup cacao butter
¼ cup coconut oil
¼ cup maple syrup
½ cup cacao powder
1½ TBSP coconut cream
Method
For the coconut base: simply mix all ingredients in a bowl with a spoon until they become sticky and hold together. Press down evenly into the base of a lined square baking tin and set aside.
For the chocolate coating: meltdown the cacao butter in a saucepan over low heat, meltdown coconut oil too if solid, whisk in all remaining ingredients until smooth and silky. Pour over coconut base and freeze for 2-3 hours until set.
Slice and enjoy.

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Recent Posts

Cinnamon Tea for Insulin Resistance and PCOS September 20, 2021
Protected: Are PUFA’s Bad For Hormones and Metabolism? September 14, 2021
Dairy and Women’s Hormones September 13, 2021
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