Secret Bircher Muesli Recipe

 Hi friends !

This recipe was specially created for one of my lovely Online Program clients to assist with breakfast ideas.

I am sharing it after numerous requests and interest from my wonderful group at our Fitness and Nutrition lecture this morning. 

Enjoy !!

BIRCHER MUESLI Recipe

Ingredients

Muesli

2 tbsp raw macadamias

1 pear or apple pulp from juicing or whole fruit shaved

2 tbsps raw pumpkin seeds

Small handful of berries (or sultanas/raisins)

Half tsp cinnamon

½ banana

Pinch of shredded coconut

½ cup organic rolled oats (optional)

Milk

1 cup almonds or brazil nuts (or nut of choice)

2-3 cups of water (add slowly depending consistency)

Dates can be added for sweetness.

Place all ingredients in a bowl. If you are preparing for the next day and would like to soak overnight, you may wish to leave banana out until the morning.

Soak your nuts if possible for 1-3 hours prior and rinse before using. If you don’t have time to soak, don’t worry. Place all nut ingredients into a blender, add water and blend until smooth (adding water as necessary). Some people like to strain nuts but I prefer my milk a little creamy.

Creating your perfect Bircher:

Pour your nut milk over all muesli ingredients until covered completely and place in air tight glass dish in the fridge. Soak overnight. Keep the remainder of your milk for the next day or for teas/smoothies!

Once you’re ready to eat, add a little more nut milk, chopped banana, grab a spoon and enjoy !

Learn something new every day of life :)

Marissa

Simply Delicious Fish

Could this easy to make fish recipe be the answer to a quick tasty dinner and a brilliant natural source of omega 3's?

   

 

I just had to share it with you as I don't like to cover my fish with strong sauces and marinades. If you can pick up a perfect local healthy white fish whole or filleted, why change it?

This recipe is adapted from a traditional Greek dish called 

Sto Harti.

All you will need is:

Whole fish, fillet or steaks

1 lemon juiced

1 lemon thinly sliced
Cold pressed extra virgin olive oil
Fresh thyme, finely chopped

Freshly ground salt and pepper

Aluminium foil for wrapping

Preparation

• Gut and clean the whole fish if required
• Fillet if preferred
• Cut a large piece of foil to wrap each individual fish, fillet or steak
• Season the fish with fresh sea salt, ground black pepper and thyme
• Create a traditional lemon and oil dressing with 1 part extra virgin olive oil and 1 part lemon juice
• Brush olive oil mixture over each piece of fish
• Place the fish in the middle of each piece of foil
• Season each piece of fish inside and out with salt, pepper and thyme
• Spoon some of the olive oil mixture over the top of the prepared fish
• Fold the foil over the fish and create a fold at the top
• Grease a baking tray and place foil packages in a pre-heated oven on 180 degrees c for around 30 minutes. Similarly if you choose to use an open fire or bbq. 

  

Servings

Choose your fish type, fillet, steaks or whole depending on guest numbers.

Serve fish on a bed of spinach or cos lettuce with baked vegetables, lemon wedges and remaining juices in aluminium foil.

Make as much olive oil mixture as you like, remembering to use 50/50 olive oil and lemon juice.

Alternate thyme with oregano, parsley, chives or rosemary. Or mix them together to create your own blend.

Why not try your own alternative and tell us how it turns out :)

Yours in good health ! 

Marissa

Summer Sensations !

Freshest in nature & health, Stoney Creek Healthy Farm and leading Herbalist and Nutritionist, Janella Purcell let us in on their super quick, delicious recipes that will leave you feeling refreshed and revitalised !

Fennel & Orange Salad
by Stoney Creek Healthy Farm 

Fennel in season adds a refreshing crisp element to any salad and is perfect with this exquisitely sweet and tangy orange, balsamic and flaxseed oil dressing.

Dressing
2 tbsp Stoney Creek Organic Flaxseed Oil
2 tbsp balsamic vinegar
2 tbsp juice from half an orange
1/2 tsp sea salt

Salad
1 large fennel bulb, shredded
1/2 red onion, finely sliced
Chopped segments from half an orange (or more to taste)
Leaves from 1 bunch of coriander
3 tbsp pistachios

Combine dressing ingredients in a jar and shake - or whisk in a bowl. Toss salad ingredients together, garnish with extra coriander and pistachios and dress lightly to taste. Keep remaining dressing refrigerated in a closed jar.

Asparagus, caper and egg salad

by Janella Purcell  

Janella puts a great spin on the old omlette :) 

 

3 bunches of asparagus, woody ends snapped off

pinch sea salt

2 free-range/organic eggs, boiled

1 tbsp capers

1 tbsp extra virgin olive oil

1 lemon, juice and zest

Sea salt and cracked pepper

1 tbsp shredded mint

Put enough water in a flat pan so that it will cover the asparagus. Add a good pinch of sea salt. Bring water to a gentle simmer then add asparagus. Blanch until just tender, about 2 minutes. When ready, remove asparagus and refresh under cold water. Drain, then place on a serving plate. Grate eggs over asparagus and top with capers. Finish with a good slurp of olive oil, lemon juice, zest seasoning and mint.

Enjoy your summer living.

:)

Always committed to your success !

Marissa

More Christmas Tips ! Following our article in the December issue of Oxygen Magazine "12 sure ways to stay sexy this silly season"

Why Eat Organic ?

There are a number of questions surrounding this subject and most people have at least some type of relationship with the term "organic".

Really though, what is all the hype about?

Is it really better to eat organic?

What is so wrong with the food in our supermarkets?

Organic food or as I like to refer to it, NATURAL food (that is, food that is allowed to grow and reach full maturity in its natural state without the aid of accelerators, chemicals or heavy processing) is highly nutritious and really tastes wonderful !!

The problem with alot of our produce today is that many fruits, vegetables, grains and other products (including fruit juices and alcohol!) have been grown in a bucket full of pesticides and herbicides in an effort to increase the yield of the crop. Additives, preservatives, colour enhancers, thickeners and an endless list of man made ingredients are added to produce in processing to increase shelf life and enhance taste. This helps to keep the price of the product down, though could be impacting on our health in an extremely negative way. 

The chemicals used in the growing and production process are absorbed easily into our bloodstream and are well known causes of a number of symptoms and long term defects to cells in the body.

Ever noticed how the produce in large supermarkets tends to be remarkably larger in size than those we grow in our own backyards? Nitrogen fertilizers cause produce to absorb more water, increasing size and diluting nutrients.

Hormones are added to feed or injected into livestock to increase their rate of growth, and are present in much of the inorganic meat that we consume. Antibiotics are fed to cattle, pigs and poultry, according to the large array of concerned scientists throughout Australia and the US. The meat industry sustains a growing demand for meat through these techniques, though our health system is now becoming congested with an overwhelming number of people suffering from unsuspecting ill health and disease.

Despite the growing inorganic food industry causing alarm, one of the best reasons to eat organic food is because it tastes better!!

TIPS TO LIVING NATURALLY:

• Try growing your own vegetables, fruits and herbs in your own backyard
• Make your own organic compost
• Choose to shop locally at farmers markets
• Purchase online through a number of distributors
• Visit your local health food store
• Encourage friends and family to create community awareness
• Get involved in home cooking and/or juicing for vitality and good health 
• If nothing else, wash your inorganic produce carefully and thoroughly before use.

Enjoy living your best life,

Committed to your success !

Marissa

Juicing Our Way To Health and Vitality !

How do we gain more energy, feel revitalised, bounce out of bed each morning and display a genuine smile about life !?

Well scientists believe that along with good relationships and internal contentment, nutrition plays a large part in the way we feel. Ever heard of the saying 'you are what you eat'? There is some truth in it ! 

If we consume large quantities of animal products, refined sugars and processed foods we may feel tired, lethargic, down and negative. On the contrary, if we fill our bodies with all the vitamins and minerals it requires we will reap the benefits in the happiness department as well as give our bodies a kick it may have needed for years ! Added bonus !? :)

So we have looked at pre and post workout juicing and have talked about our juice cleansing programs coming soon, though how about just juicing for vitality !?? 

Can we simply add a daily juice into our intake to increase our nutrient consumption and help us to feel and look wonderful ?

OF COURSE WE CAN ! 

Here's a simple green smoothie you can try at any time of the day:

1 avocado (can be blended in after juicing greens)

1 cup asparagus

1 handful of spinach

3 carrots

1 stick of celery

Small bunch of parsley

Handful of berries to taste

And a hot tip for winter - Warm your juice slightly on a low heat before drinking. Yum !

Enjoy living your best life !

Marissa

Pre and Post Workout Juicing for Optimum Results

Here is Part II of your Workout Juicing !

Once you've built up a sweat, there is nothing quite as refreshing as a nice clean juice to zip down the hatch and provide you with energy for your next 'to do' !

I know you all have busy lives and sometimes don't wish to spend more time in the kitchen. Juicing is hassle free, nutrient efficient and super easy !! So now there is no reason why you can't be full of life and looking great every day of life.

Here are some of my favorite Post Workout Juices:

Body Cleanser: Beetroot + 1/2 Watermelon (Lime can be added to taste)

Tasty Lemonade Detox: 2 Fresh Apples + 1/2 Lemon

Fresh and Clean: 1 Whole Cucumber + 2/3 Celery Sticks

Kick Winter Cold & Flu: - 1 Handful of Cranberries + 2 Apples

Digestive Tract Repair: 1/2 Papaya + Handful of Strawberries

There are a number of different combinations you can try simply from the above. Try out your tastebuds on a few of these and quickly reap the benefits of post workout juicing !!

Be sure to look out for my next Blog on: 

"Juicing Our Way To Health and Vitality !"

We will we look at GREEN juicing and how simple it is to create yummo healthy juices for optimum nutrition.

Always committed to your success !

Marissa :)

Pure Life Fitness Revolution