Posts by Nice Asana Wellbeing

Kirsty's Granola

Kirsty’s Granola

Posted on by Nice Asana Wellbeing

Starting the day right is key to a healthy life. This granola is low GI, full of fibre, good fats and healing spices to encourage healthy digestion, proper circulation, lower cholesterol and ultimately reduce risk factors for chronic illness. It is ensured to keep your blood sugar stable so you can last all morning without spikes and crashes in energy.

This recipe can be followed as loosely as your pantry allows! Start with oats and your favourite nuts and build it up from there!

Makes 6 1/2 cups of granola

  • 3 cups rolled oats
  • ½ cup mixed nuts, roughly chopped
  • 1/2 cup mixed seeds (eg. pepitas, sunflower, flax)
  • 1/2 cup chia seeds
  • 1 tsp powdered ginger
  • 1 tsp powdered cinnamon
  • 1 pinch of allspice
  • 1 tsp vanilla extract
  • 1/2 cup raw honey
  • 1/2 cup coconut oil
  • 1/2 cup coconut flakes
  • 1/2 cup mixed dried fruit (eg. goji berries, banana chips, dates)

Prepare:

1. Preheat oven to 180 degrees C and line a large baking tray with baking paper.

2. In a large mixing bowl combine the oats, nuts, mixed seeds, chia seeds, spices and stir to combine. Set aside.

3. In a small pot over low heat melt the honey and coconut oil together. Add the vanilla extract and drizzle over the oat mixture. Stir to coat evenly.

4. Spread onto prepared baking tray and bake for 20-30 minutes, stirring every 10, until golden brown all over. Keep an eye on it as it can burn easily!

5. Remove from oven and return to large mixing bowl. Add coconut flakes and dried fruit, stirring to combine. Allow to cool completely before storing in a large jar. It should become nice and crisp as it cools.

Serving suggestions: Serve with coconut milk or yogurt and fresh fruit. Or just eat it by the handful like me!

Storage: As long as it is cooled properly after cooking this recipe should last around a month in an air tight container in the pantry.

Kirsty's Granola

 

Photography by Yasemin Erdodu

Beet & Strawberry Detox Power Juice

Beet & Strawberry Detox Power Juice

Posted on by Nice Asana Wellbeing

Anyone who knows me knows of my very real and extremely irrational phobia of beetroot. However, my studies in nutrition have (unfortunately…) led me to the healing powers of beetroot time and time again and it’s become impossible to ignore. For me, juicing is the best way to get this scary-ass veg into me as I can shot it down like tequila (of which I’m well practiced) but any way you can get some beet into you the better! Beets contain the phytonutrient betalains, which give the veg its powerful liver detox action, as well as it’s pretty colour and anti-inflammatory action. They are also incredibly high in antioxidants to assist the body in healing and repair.

Makes 500mls – 2 serves

NOTE: You will need a juicer & blender to make this recipe.

  • 125gm beetroot (~1 medium beet), cut into quarters
  • 250gm carrots, (~4 medium carrots)
  • 1 orange, peeled
  • 1/2 tsp ground turmeric. If you can get your hands on fresh, even better! Simply grate in 1 teaspoon.
  • 125gm strawberries (half punnet)
  • Ice to serve – optional

Preparation:

Juice the beetroot, carrot and orange. Place the prepared juice into blender with the turmeric, strawberries and a little ice if desired and blitz until smooth.

Detox Beet Juice
Photography by Yasemin Erdodu

 

 

Berry-Beauty Thick Shake

Berry-Beauty Thick Shake

Posted on by Nice Asana Wellbeing

Get your glow on each morning with this miracle thick shake full of antioxidants, essential fatty acids, protein, calcium, phosphorus and an array of beautifying vitamins including C, E, A and B’s.

With their powers combined the ingredients below produce a concoction that will not only be a delicious start to the day but will help to protect your skin from free radical damage, sun damage, rashes, redness, improve hydration and reduce inflammation, while simultaneously improving the natural colour and strength of your hair and nails. Yes please!

Serves 2. Note: requires overnight soaking & a blender

  • 1 cup variety of berries (eg. blueberries, strawberries, raspberries, blackberries)
  • 1/2 cup walnuts – soaked overnight
  • 1 Tbls chia seeds
  • 1 cup coconut milk
  • 1/2 cup water
  • 4-6 medjool dates, roughly chopped
  • Coconut shavings & extra berries or dried goji’s to top it off for serving – optional

 

Preparation:

  1. Place all ingredients in a blender and blitz away! If it is too thick for your liking add extra water to thin it out. Top with fresh berries and a sprinkle of coconut shavings if desired.

Berry Thick Shake

Chia Seed Breaky Pot

Chia Seed Breaky Pot

Posted on by Nice Asana Wellbeing

Don’t be fooled by their size, chia seeds are mini nutrient powerhouses! Not only will eating them provide a high dose of nutrients such as protein, fibre, calcium, omega-3’s, phosphorus and manganese but adding them to your daily diet will increase absorption of other essential nutrients so you get more bang for your buck! Their high protein content makes them particularly helpful in growth and repair of cells and tissues, improving appearance of hair, skin and nails.

Individual serve: This is best prepared the night before to allow sufficient soaking of the chia seeds but don’t worry if you forget, 20 minutes will do the trick.

  • 2 Tbls chia seeds
  • 3/4 cup milk of choice (try coconut for added skin health!)
  • a few drops vanilla extract
  • 1 Tbls nut butter (eg.tahini, peanut butter, almond butter)
  • 1 drizzle maple syrup or organic honey
  • Top with your fave fresh fruit, crunchy granola and/or nuts and seeds
  • NOTE: If you feel like something chocolaty it’s as simple as adding a few teaspoons of cacao or coco powder to the mix before soaking. Noms!!!

 

Preparation:

  1. Combine chia seeds, coconut milk and vanilla into a jar, stir and leave to soak in the refrigerator overnight. Top with the nut butter, maple syrup, fruit and crunchy bits!

Chia Seed Breaky Pot

Super-Charged Wild Rice Salad

Super-Charged Wild Rice Salad

Posted on by Nice Asana Wellbeing

Parsley is an excellent source of non-heme iron (plant-based iron) and when combined with citrus, the absorption of iron is increased, making it a great choice for vegetarians. It’s also chockers with healing nutrients such as vitamins C, B12, K & A, making it useful in improving immunity, toning the bones, nurturing the nervous system, aiding kidney function, controlling blood pressure and can even freshen your breath, so it’s a great first date food (unless it gets stuck in your teeth…) so eat up kindly-winks!

Serves 4

  • ½ cup barley (or brown rice) – rinsed and soaked overnight*
  • ½ cup wild (black) rice
  • 3 ½ cups water
  • a good pinch of salt
  • 2 bunches of parsley, roughly chopped
  • ¼ a red onion, finely sliced
  • ½ of a pomegranate – seeds
  • ½ cup chopped almonds, untoasted and soaked overnight*
  • 50 gm crumble of fresh feta or goats cheese – optional

Vinaigrette:

  • 2 Tbls red wine vinegar
  • a generous squeeze of lemon (about ½ a medium lemon)
  • ¼ cup olive oil
  • 1 tsp of mustard

 

Preparation:

  1. Add barley, wild rice, salt and water to a medium saucepan, bring to the boil and simmer for 35-40 minutes or until grains are tender and water is absorbed. Set aside rice to cool while you prepare the other ingredients.
  2. In a medium-large bowl toss together the cooled rice, parsley, red onion, pomegranate and almonds.
  3. Prepare the vinaigrette by combining all ingredients into a jar and shaking it up for around 30 seconds to combine. Pour over salad and toss to coat.
  4. To serve separate into bowls and top with crumbled feta or goats cheese.

*Soaking is optional but will help aid digestion and absorption of nutrients by releasing of phytic acid contained within the grains and nuts. Please ensure you rinse thoroughly after soaking.

Super-charged salad 2https://www.flickr.com/photos/ya_z/