Lasagna has to be my all-time favourite meals since I was a little girl. I cried my eyes out when I was diagnosed with Leaky Gut Syndrome, purely for the fact I couldn’t eat pasta everyday anymore!
This is my FAVOURITE clean eating recipe of all-time! This is a way to enjoy one of your favourite dishes – guilt free! It’s a perfect option for families, or even a bachelor (have leftovers or freeze for later use!).
500g of lean beef/turkey/chicken mince 1x onion, chopped
1x capsicum, chopped
1x zucchini, grated
1x carrot, grated 4 mushrooms, chopped 1x can crushed tomatoes 1x tomato, chopped Fresh spinach/salad to serve Low fat cottage/ricotta cheese 1/2 cup of low fat grated cheese Herbs of choice 2-3 rye mountain bread wraps (depending on depth of baking tray and how many layers you want) 1 tbsp coconut oil
1. Heat coconut oil in a large fry pan and cook onions and capsicum until soft. Add mince and season with salt and pepper. Cook until brown.
2. Add tinned tomatoes, tomato, grated carrot, zucchini and mushrooms. Bring to boil then simmer for 20-30 minutes.
3. Set aside for 10 mins. Meanwhile preheat oven to 180°C and place 1 rye mountain bread on tray. Spoon meat evenly over, then dollop cottage/ricotta cheese on top, then place another wrap on top. Repeat this as many times as you need, then top the last layer with a wrap and sprinkle grated cheese over the top
4. Bake for about 15 mins or until mountain bread edges are crisp and cheese has melted. Serve with salad or roast vegetables.
You have more than likely have heard of Apple Cider Vinegar and it’s vast health benefits, including clear skin. In fact, you probably have a bottle sitting in your pantry right now. You’ve been thinking about taking it and seeing what all the fuss is about but you have no idea where to start.
What is Apple Cider Vinegar?
Apple Cider Vinegar is made by fermenting the sugars from apples which then turns them into acetic acid, which is the active ingredient in vinegar.
Acetic acid is a anti-bacterial and can help kill pathogens, including bacteria. This makes it the perfect remedy for DIY household cleaning products, treating nail fungus and ear infections. Hippocrates even used vinegar for wound cleaning over two thousand years ago!
Apple Cider Vinegar has been around for decades and was more than likely used by your mother or grand mother to dress salads. It’s true – it does make a superb salad dressing. But the benefits of Apple Cider Vinegar don’t just stop there. It has taken the world by storm as the latest and greatest health drink that promises amazing detox benefits. But how do you use it and more importantly – WHY?
Benefits of Apple Cider Vinegar:
Prevents Candida and Balance Gut Bacteria
1. Clear Skin
That’s right. Apple cider vinegar is one of the most powerful health tonics for the skin and can even be used as a toner! Simply mix one part vinegar with two parts water and use as an overnight treatment for acne and spots. You can also use this as a internal health tonic by enjoying 1 tbsp apple cider vinegar morning and night. I find it’s best diluted in some water or poured over a salad.dont
2. Improved Digestion
Digestion is the buzz word on everyones lips and seems to be the root of all problems, including acne. Drinking Apple Cider Vinegar in water can help to naturally improve your digestion.
Take a tablespoon of Apple Cider Vinegar in a glass of water approximately 15 minutes before your meal to stimulate your digestive juices for better breakdown of your food.
It’s especially helpful when you’re experiencing a bacterial tummy bug due to Apple Cider Vinegar’s anti-bacterial properties. Because Apple Cider Vinegar contains high levels of acetic acid, you can expect your body’s absorption of important minerals from your food to be far more effective. Translation – especially useful to us women who generally have a hard time getting all the calcium our bodies need to keep our bones strong!
If you can’t tolerate the taste, try dressing a salad with it or diluting in some water.
3. Reduces Appetite
In 2005, a Swedish study found that people felt satisfaction from their meals for longer after eating bread with vinegar as opposed to bread on its own.
Acetic acid is the magical ingredient found in all vinegars that promises to help reduce the glycemic index of foods and thus slowing the rate at which sugars are released into the blood.
The high content of this magical acetic acid is found in apple cider vinegar thus making it an impressive medicine.
4. Weight Loss
Vinegar helps to lower blood sugar levels, so it makes sense that it would help you lose weight. Vinegar has been shown to increase feelings of fullness, helping you to feel more satisfied from your meals. Most people will consume 200 less calories when they start their day with Apple Cider Vinegar.
By reducing calorie intake, this will translate into reduced weight over a period of time. It’s still recommend that you consume your recommended calorie intake for the day to keep your body happy and healthy but if you find that you are piling up your plate and portion sizes are in issue, Apple Cider Vinegar can definitely help!
5. Prevents Candida and Balances Gut Bacteria
Apple Cider Vinegar is full of powerful acids that are known to improve your intestinal flora. If you suffer from candida symptoms like acne, fatigue, digestive issues, poor memory, lack of focus or anxiety, you’ll benefit from including Apple Cider Vinegar in your diet daily.
You may experience some candida “die off symptoms” within the first week of your new Apple Cider Vinegar regime. This is completely normal and a vital step in the candida-cure process.The discomfort happens when candida yeast are killed off by the vinegar which results in more toxins being absorbed into the bloodstream.
Be sure to up your water intake to make the symptoms more bearable. Remember that die off symptoms are a sign that it’s working!
How Do I Use It?
The easiest way to enjoy apple cider vinegar, is diluted in a glass of water. The ratio is completely up to you.
I prefer to pour 1tbsp of apple cider vinegar into a glass and add another 2tbsp of water. I then shot the drink as I find it’s the easiest way to get it down.
Others prefer to mix 1tbsp in a full glass of water. I encourage you to experiment and do what works best for you.
You can up your intake to 2 tbsp per day. I would be inclined to have one with breakfast and one with lunch. It’s best to take it with food so that it doesn’t burn on the way down.
Keep in mind that vinegar is quite strong so you do need it diluted with water and then drink another glass immediately after your dosage.
What kind should I buy?
Personally, I would only ever use the liquid form of Apple Cider Vinegar. It is possible to get it in a pill or tablet form but I would much prefer to drink the liquid, you know the exact quantity that’s going in your body and you don’t have to worry about fillers in a tablet.
I’ve used lots of different types of Apple Cider Vinegar and I always come back to Bragg. There are a million and one testimonials on this brand online and they really are the “trusted” brand when it comes to this type of vinegar.
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Bragg is also certified organic and by choosing an organic brand and one that most likely resembles light brown murky liquid, you are getting the highest possible quality product. Sounds gross, but this is the most natural form of apple cider vinegar. The more processing the vinegar goes through, the less effective it will be.
I’m a huge advocate of incorporating juices and smoothies into our daily diets. When juices and smoothies are used in the right way, they can have dramatic effects on our skin. Juices and smoothies contain powerful ingredients that can help to:
reduce acne scars
remedy acne breakouts
clear skin fast
Juices and smoothies offer a natural approach to reducing acne using acne reducing ingredients like spinach, carrot and ginger. Each fruit and vegetable has a different nutritional profile offering a powerhouse of nutrients to fix your skin.
Your skin is a reflection of what’s happening internally in your body. So if you’re healthy and clean on the inside, your skin will be clear and glowing on the outside. Check out this ultimate acne clearing green juice recipe below!
TIP: Remember to SIP your green juice slowly so that the nutrients can be absorbed into your body slowly. Drink lots of water during and after so that your body can effectively process toxins form your body and you will avoid feeling sick in the tummy!
4 celery stalks
1 bunch parsley
2 handfuls spinach
1/2 handful kale
Lemon and ginger to taste
1. Prepare your vegetables. Rinse thoroughly with water and cut into chunks.
2. Mix in a blender or put through juicer until smooth.
3. Serve with fresh mint or a slice of apple.
Would you like more recipes for acne clearing juices and smoothies? Check out my recipe book containing 10 acne clearing juice recipes and 10 acne clearing smoothie recipes to clear your skin fast! Get the guide HERE!
One of the most important things you can do for your skin is eat ORGANIC. One of the main causes of hormonal acne is toxin related. By eating organic produce, you are reducing the amount of toxins that enter your bloodstream when compared to consuming commercial produce that has been sprayed with pesticides.
It can be expensive to buy organic produce in some areas, so why not grow your own? Try these amazing DIY pallet gardens that you can plant with all your favourite fruit, vegetables and herbs! These are great for low-space areas or apartments where you don’t have a lot of room for a complete veggie patch.
What you’ll need:
Staple gun and lots of staples
1. Place your pallet on a solid working surface with the bottom of the pallet facing UP.
2. Roll out your landscaping paper to cover the bottom and sides and cut to size.
3. Pull tautly onto the pallet covering the bottom of the pallet and all sides. Staple into position, folding the paper into the corners neatly.
4. When the landscaping paper is firmly stapled to the pallet on the bottom and all sides, turn over so the top is now facing up.
5. Add your potting soil mix to the pallet until the area is full. Do not use normal garden soil for this as it may not drain properly. Potting soil is definitely best and is quite inexpensive for the area we are covering!
6. Now for the fun part! Plant your seeds or plants as per the instructions on the seed packet.
7. Water and enjoy the harvest!
TIP: If you are short on space, you can create vertical pallets too! This is a great idea if you live in an apartment or somewhere with limited garden space.
Use a combination of bones, joints and feet. Usually beef or veal work best for a bone broth but you can use chicken too. Chicken feet work great to get extra gelatin.
Roast bones before hand until golden brown for added flavour and depth.
Put bones in a pot and add water until the bones are JUST covered.
Use an organic apple cider vinegar – I like Bragg’s.
Skim off any scum from the broth throughout the simmering stage. This is normal so just keep skimming.
Add water only to keep the bones covered as necessary.
Peel your vegetables before they go in the broth so they don’t give off a bitter flavour.
2-3kg of bones (beef, veal or chicken)
2 carrots, roughly chopped
1 onion, roughly chopped
3 celery sticks, roughly chopped
1/4 cup apple cider vinegar
Optional: parsley, celery leaves, sea salt, herbs and spices to taste
NOTE: You’ll also need a large stock pot to cook the broth in.
1. Preheat the oven to 180°C.
2. Place the bones on a baking tray lined with baking paper and roast in the oven until golden brown.
3. In the meantime, wash and peel your vegetables. Roughly chopping into medium sized pieces.
4. Once the bones are golden brown, place them into a large stock pot and fill with water until the bones are just covered. Add the vinegar and allow to sit for 30 minutes.
5. Add the vegetables to the pot and season with salt and pepper.
6. Bring the broth to a boil and reduce to a simmer.
Beef: 48 hours
Chicken: 24 hours
7. As the broth is simmering, you will notice scum rising to the surface. Remove the scum with a large spoon and discard. You’ll need to check the broth every 20 minutes for the first few hours to remove any scum.
8. Once done, remove from heat and allow to cool. Strain the vegetables and bones with a strainer to remove all bits of floating bone and vegetable. When cool enough, store in the fridge for up to 5 days or freeze for later use.
You can use bone broth as a base for lots of recipes including soups, stews and recipes that call for a stock. Let me know how you went with your first bone broth experience below x