For such a long time I've been contemplating setting up a closed Facebook group but I've been putting it off because I've been connecting with so many amazing women on my wicked wellbeing page which has been working really well.
However, I've really noticed huge changes of late and you just aren't seeing my posts, and therefore I'm not being able to help you, and ultimately, that's my mission, to make your life easier, and healthier - are you up for it?
So, in light of that, I've recently set up a new Healthy Eating with Wick group and I'd absolutely love you to come on over and join us.
I know you're probably thinking, I don't want ANOTHER group but if you're confused about all the healthy eating messages out there and just need some down to earth, sustainable guidance on how you can integrate small changes into your daily lifestyle, then come on over and join us... we've nearly hit 200 members in only two days!
I can't wait to get to know you better and so you actually see what goodness I have to share. :-) The link to join is in my Link Tree bio. 😀
Try these Passionfruit and Blueberry Muffins with a dairy free option.
¼ c coconut flour
½ t baking powder
3 T coconut oil (or butter), melted
3 T honey, melted
¼ t salt
½ t vanilla essence
½ c fresh passionfruit pulp
½ c blueberries (fresh or frozen)
Preheat oven to 200° C. Prepare muffin tins, either with patty liners or grease with butter or oil.
Sift dry ingredients into a bowl. In a separate bowl, mix
wet ingredients. Fold the dry and wet ingredients together until smooth. Mix in the passionfruit and blueberries.
Spoon batter into muffin trays, either lined or greased. Bake 16-18 minutes. Cool on a wire rack. Makes 4 large or 6
Note: To be dairy free, you’ll need to use coconut oil instead
A quick visit out to the Lucky Book Club sale this morning out in East Tamaki was a success. I always struggle finding the girls things to do in the school holidays that isn’t too expensive so at 50% off everything, hopefully this will provide hours of fun, and they’ll double up as props for their dolls too!
This isn’t all for them though, I grabbed some gifts as well. Such great stuff, definitely recommend! It’s the first time we’ve ever been out but so worth the trip.
Do you head along ?
Delicious & Healthy! Leek, Potato + Kumara Soup.
1 T coconut oil
1 medium leek, finely sliced, green part included
2 cloves garlic, finely chopped
1 large stalk of celery, finely sliced
2 medium kumara, peeled and cut into small chunks
2 medium potatoes, peeled and cut into small chunks
1 litre chicken or vegetable stock
1 bay leaf
1-2 sprigs thyme
½ t salt
a good grinding of black pepper
spring onion to serve
In a large pot, melt the coconut oil and cook the leek, garlic and celery for 2-3 minutes until soft and celery is sweating.
Add the kumara, potatoes, stock, bay leaf and thyme. Cover and bring to the boil, turn down to simmer and cook for 25-30 minutes until tender. Remove the bay leaf and thyme stalks.
Using a stick blender, puree the mixture until smooth. Season with salt and pepper.
Serve hot with finely sliced spring onions on the top and crusty toast or warm buns. Serves 5-6.
Suitable to freeze once cold.
Looking for something quick and easy for dinner? Here is your answer! These are so delicious, yet, so quick to whip up and everyone will (well, should) love them (or if yours is like our house, there's bound to be someone who doesn't!!) 😝
Get in there while mangos are in season with such a sweet flavour too...
Corn and Zucchini Fritters with Mango Salsa YUM!
Cut and paste this link for the recipe:
Yes I'm on YouTube too! Some people prefer to watch a meal being made as opposed to reading from a recipe - so if that's you, jump on YouTube and type in Wicked Wellbeing.
There are recipes and 'how to's and kitchen tips for you.
Only 2 tickets left my friends! So if you’re from Warkworth and would love a bit of healthy inspiration in the kitchen, put yours and a friends name on them. The link is in my bio where you can find out more details and what’s on the menu. I can’t wait to see you there! 😀🤪
Three Bean Nachos!
½ T olive oil
1 medium onion, finely chopped
2 cloves garlic, finely chopped
1 t ground cumin powder
400gm can black beans, drained & rinsed
400gm can red kidney beans, drained & rinsed
400gm can cannellini beans, drained & rinsed
400gm can tomato puree
1 T tomato paste
2-3 teaspoons of Nutrient Rescue Green Shot powder
½ t salt and a good grinding of pepper
natural nacho chips (or quinoa & chia chips)
sliced avocado to serve
Heat the oil in a large pot over a medium heat, add the onion and garlic and cook for 2-3 minutes until soft. Add the cumin powder. Cook for one minute until fragrant.
Add the drained black beans, red kidney beans, cannellini beans, tomato puree and tomato paste and bring to a gentle simmer, stirring frequently to lift any extra goodness that might have stuck to the bottom of the pan. Simmer for 10 minutes until the flavours have combined. Season with salt and pepper. Just before serving, stir in 2-3 teaspoons of Nutrient Rescue Green Shot powder.
Turn on the grill to high and place a grilling rack at the top of the oven.
To serve, put a layer of nacho chips on a plate, then some bean mixture and a sprinkling of grated cheese (if desired). Melt under the grill briefly – keep an eye on it so it doesn’t burn. Repeat for the rest of the meals. Serve immediately with the sliced avocado on the side.
This is something that I've always wondered, if fresh is better than frozen... as I'm lying here on my bed reading the summer issue of MiNDFOOD (which in itself is a miracle that I'm actually stopping to read a mag!), I come across an article the answers my question for me... in an ideal world, we'd all eat organically grown veggies from our garden right but lets face it, this isn't exactly achievable all year round, and we'd need a pretty big plot of land, and time! And when you get to times like this, when broccoli and cauliflower are exorbitant prices, I often find myself in the frozen's isle at the supermarket, but I always wonder if fresh is best.
According to this article, research from UK's university of Chester has shown that, in some cases, frozen veggies may be more nutritious than fresh ones that are shipped over long distances. That makes sense...
However, it actually comes down to how the veggies are cooked, fresh or frozen that really affects the nutrients. Boiling leaches the most vitamins, while steaming is much healthier. The key to maintain the nutrients is to use as little water as possible and cook them for a short time.
So I'll be looking in the frozen's isle, but just make sure you check to see the country it's coming from, I've got caught up in that before.
What do you buy, fresh or frozen?
These Veggie Burgers are a fantastic vegetarian meal that are really quick to whip up and so tasty. The mixture can easily be doubled and frozen, either uncooked or cooked for those evenings that you're in a hurry and need to pull something out of the freezer. The Roasted Cauliflower is a lovely light alternative to potato chips with the slight sweetness of the currants. You can find this recipe (and heaps more!) on my website:
Peanut Butter Chocolate Bites Recipe
1 c desiccated coconut
7 medjool dates, pitted and soaked in boiling water for 5 minutes, drained
½ c sunflower seeds
¼ c coconut oil, melted (1st quantity)
1 t peanut butter per cupcake
¼ c coconut oil (2nd quantity)
¼ c cacao powder
2 T pure maple syrup
Pumpkin and sunflower seeds
Line a 12 holed muffin tray with muffin liners.
To make the base, place all ingredients in a food processor and process until soft and well combined. Firmly press approximately a tablespoon of mixture into the liners with a spoon.
Place a teaspoon of peanut butter on top of each and using a damp spoon, evenly spread over the base. Refrigerate for 1 hour.
Melt the second quantity of coconut oil in a pot over a medium heat, add the cacao powder and maple syrup and whisk until smooth.
Pour a tablespoon of the chocolate over the chilled mixture and finish off with your chosen toppings (or leave plain). Place back into the fridge for 30 minutes to an hour to set.
Serve chilled as a dessert or a sneaky easter treat! Store leftovers in the fridge.
‼️Do you live in or near Warkworth, NZ?‼️ Have you seen the Healthy Foodie Evening on April 10 with Wicked Wellbeing?
It is set to inspire you to create healthier dishes for you and your family. Wick from @wickedwellbeing is a super passionate foodie (and a mum of 3) and is doing a one hour live cooking demonstration and you get to try a bit of everything!
Wick has a special talent for making healthy eating very easy so you’ll leave feeling motivated and excited to get into the kitchen, with new cooking skills and flavours that you may not have tried before.
On the menu is: * Black Bean Hummus
* Roast Pumpkin and Beetroot Chickpea Salad
* Vegetarian Thai Larb
* Lemon Bliss Balls (made with Tanna Farms Coconut Oil🌴) You'll get to see how Wick uses our very own Tanna Farms Coconut Oil (she's a huge fan 🥥) and we’re contributing to the goodie bags (worth over $50!) which sound amazing alone, not to mention everything else you get.
Tickets are selling fast - her previous event sold out in a week so if you’re keen, grab a friend and head along. It truly is a value-packed, fun night out!
Head over the to the events page on Wick's website to make your booking 👉 www.wickedwellbeing.com/events/
This delicious curried broccoli and chickpea salad recipe is a great combination of fresh ingredients which is super easy to swap out with other seasonal ingredients throughout the year. It's super quick to prepare and a perfect lunch to take on the run or to work that will last up to 5 few days in the fridge. Be prepared so you're not caught out, forcing you to make unhealthy food choices that leave you feeling uncomfortable, bloated and feeling yuk. Go to my website for the recipe:
Try this delicious meatloaf which is loaded with veges - your kids will never know!
500gms premium beef mince
400gm can brown lentils, drained and rinsed
1 c fresh breadcrumbs (gluten free if required)
1 onion, finely chopped
1 egg, lightly beaten
1 medium carrot, grated
440gm tin tomato soup (use ½ in meatloaf and ½ for the sauce)
3 teaspoons of Nutrient Rescue Green Shot powder
½ t salt & a good grinding of black pepper
440gm tin tomato soup (use ½ in meatloaf and ½ for the sauce)
½ c water
3 T apple cider vinegar
3 T coconut sugar
2 t dijon mustard
2 t worchestershire sauce
Preheat the oven to 180 C.
Mix the mince, lentils, breadcrumbs, onion, egg, carrot, ½ can of soup, Nutrient Rescue powder and salt and pepper until well combined. In a large baking dish, form into a loaf down the middle of the dish.
Combine the sauce ingredients in a separate bowl and pour over loaf.
Bake for 1¼ hrs, basting frequently. Serve with your choice of vegetables or coleslaw.
Note: For more information or to order some Nutrient Rescue Shot Powder, go to www.nutrientrescue.nz/wn1 (it's not hyper linked) and receive a 15% discount off your full order.
Or if you want to print this recipe you can find it here:
Oaty Chocolate Chunk Biscuit Recipe for you!
1 c fine rolled oats
½ c desiccated coconut
1 t baking powder
pinch of salt
2 T coconut oil, melted
2 T honey, melted or pure maple syrup
¼ c dark chocolate drops (recommended sugar-free) and/or dried apricots, chopped into small chunks
Preheat oven to 170°C. Line a baking tray with baking paper.
Place dry ingredients in food processor and process for about 10-15 seconds. Add wet ingredients and process again to combine. Stir in chocolate and/or apricots (if using).
Using damp hands, roll mixture into small balls and place on baking tray. Press down gently with a damp fork. Bake for 15 minutes or until golden.
Cool on a wire rack.
Store in an airtight container in the pantry or freezer. Makes 12.
Super easy to make, these simple pizza buns are a perfect sandwich alternative for your kids’ lunchboxes. You can also vary the ingredients used to suit your kids’ tastebuds or with what you already have on hand.
Yummy Mango and Avocado Sorbet!
1 ripe avocado, peeled and cut into slices
1 ripe mango, cut into slices
½ t vanilla extract
2 t pure maple syrup
2 T light coconut cream
1 large kaffir lime leaf, finely chopped (optional but gives an amazing taste!)
¼ c desiccated coconut
juice of 1 lime or 1 T lime juice
¼ c slithered almonds to garnish
Freeze the mango and avocado overnight until firm. Remove and allow to defrost for 5-10 minutes before making the sorbet.
Put all the ingredients in the food processor, (except the almonds) and blend until smooth, scrapping down the sides as you go. Serve immediately with slithered almonds to the top. Any extra can be frozen.
The divine blend of fresh basil leaves and the tartness of the lemon juice and red wine vinegar adds a fantastic flour to this Basil Vinaigrette. Perfect to serve as a salad dressing, put into an omelette, served over cream cheese or feta cheese as a nibble, in scrambled eggs, on top of rice wafers and cream cheese, or just on it's own with beef or chicken! Add an extra dose of goodness by adding in a teaspoon of Nutrient Rescue green shot powder, and you've added 3 serves of vegetables to the recipe - win, win.
You wouldn't believe what a dose of goodness is in this wee power packed breakfast!! The base is a chia seed pudding so a great source of protein from the natural yoghurt and omega's from the chia seeds, then I added some @nutrientrescue red shot powder which is full of antioxidants (check out in the comments below for more details), then I've topped it with some @cleanpaleoco Manuka Crunch breakfast cereal which is another boost of healthy fats and protein (this stuff is AMAZING) - man, I'll be bouncing off the walls. A great refuel after lots of exercise this morning.
I'm ready to start my day... how about you? What are you enjoying for breakfast at the moment?
This divine Strawberry Frozen Yoghurt is a perfect after-school snack or healthy dessert to get your munchkins eating more fruit. When strawberries aren't in season, swap them out for your favourite fruit that you know your kids will love! If you're dairy free, swap out the natural yoghurt for coconut yoghurt instead. Ideally, when you're freezing the strawberries, try and keep them separate so they don't freeze in a large clump, otherwise it's quite hard on your food processor.
My gorgeous ex neighbour who has recently moved onto an orchard gave me some fresh figs... and they are absolutely divine!
I realise I haven't appreciated figs that much in the past because these are sooooo sweet and tasty.
Yesterday, I created this dish and oh my, soo good!
Here's the recipe... I didn't photograph it with the balsamic vinegar on it b/c I knew it wouldn't photograph that well but it's a key addition!
Ricotta, Fig and Balsamic Toast
2 pieces seedy toast (or gluten free, this is the @venerdi_bread Paleo Bread Sweet Potato sour dough bread, it's amazing!!)
freshly ground black pepper
1/2 T honey, plus extra to serve, runny
balsamic vinegar to drizzle
Combine the ricotta, honey and freshly ground black pepper in a bowl.
Spread each piece of toast with the ricotta mixture. Finely slice the figs and divide among the toast. Drizzle with more honey and balsamic, then finish with freshly ground black pepper to serve. Serves 2.
What's your favourite way to use fresh figs?
**** It's time for a giveaway people **** I've got two free tickets to give away to The Go Green NZ Expo on the 7th and 8th of April... I just LOVE this expo! I love that under one roof, there's healthy products, not only food but for the home too and this year it includes the Better Food Fair too. Double win!! So comment below and tag in a friend who'd you'd like to come with you.
Good luck. The winner will be drawn this time next week. :-) You can enter on my Instagram page too - Wicked Wellbeing - give me a follow while you're there! 😜
This giveaway is by no way sponsored, endorsed or administered by, or associated with, Instagram.
Your kids will be able help to make these cute healthy party snacks and have fun choosing hairstyles and eyes. Or they could make a creative afternoon tea idea too. These are super easy and fun for the kids to be involved with, yet really nutritious. They're creative and appealing, therefore the kids are more likely to try them. Very flexible in terms of other fillings that can be used, making them a super fast snack idea when you're in a hurry or when you’ve got no other food in the house! Suitable for all allergy sufferers, depending on the chosen fillings.
I'm experimenting with some products from @cleanpaleoco ! Exciting!! I've got some Manuka Crunch breakfast blend, Native Vanilla free-range egg white protein powder (I've tried this one before and love how clean this is, no grainy texture, egg white based for more absorbency and potency and it's not a strong over powering taste), some @poppyandolive Chocolate Hazelnut Butter and some Smooth Almond Butter and finally, some Biltong (OMG, this stuff is too good to be true, it's amazing!!). I'm feeling some divine smoothies, some pumpkin and protein muffins and some sort of healthy slice! Even some healthy Easter treats!!! What do you think?
What's your fav CleanPaleo product or Poppy & Olive spread?
Any requests on what you'd like me to come up with?
My Easy Cloud Bread recipe makes about 6-8 buns. Using only 3 initial ingredients, it's super quick and easy to make, yielding a gorgeous light and fluffy bun that can be used instead of bread. Or serve in your kids lunchboxes as a sandwich alternative. Vary the flavour of the easy cloud bread by sprinkling dried herbs or parmesan cheese over the top. For more healthy lunchbox ideas, check out my Healthy Lunchbox Love cookbook. You can find the recipe here:
These healthy snacks are so quick to make and so inviting, especially with so many abundant and vibrant vegetables available in the summer time! Your kids may be able help to make these healthy snacks using their favourite ingredients that will work on a bamboo skewer or these food picks. They are also great for an adult sharing plate – think Greek Salad on stick!
Remember those chocolate crackles that you used to make as a kid? With kremelta and rice bubbles? These are a healthy twist on those and divine served with fresh strawberries when they're in season.
You can find the recipe here:
These fruit spring rolls are a fun twist on the traditional Vietnamese spring rolls which are made with noodles and vegetables. You can experiment with fillings of your choice – almost anything will go with avocado, which provides healthy fats, yet a neutral flavour. The shredded coconut adds some texture and substance.
You can find the recipe here
I've had several people me lately if I'd look at running a cooking class for teenagers to teach them how to cook quick and easy healthy meals either for flatting or just so they could help with the cooking at home.
So I've been doing some thinking and would love to know your feedback... If I was to offer teenage cooking classes, would it be something that you'd want to come along to as well or do you think they'd rather come on their own, or with a friend maybe?
There would be a maximum of 10 teenagers in each class - I can't wait to hear your thoughts! :-)
½ c light coconut cream
½ c water
4 T tapioca flour
3 T coconut flour
½ t salt
coconut oil for cooking (I use Tanna Farms)
1. In a bowl, lightly beat the eggs. Add the coconut milk and water and mix.
2. Sift in the dry ingredients. Whisk until well combined and then allow to sit for 5 minutes for the coconut flour to absorb nicely.
3. Heat a small non-stick frying pan over a medium heat, add a small amount of coconut oil into the pan and melt. Add a scoop of mixture (approximately ¼ c) and swirl around to cover the bottom of the pan.
4. Cook for 1-2 minutes until brown on the bottom and then flip over and cook for a further 1-2 minutes. Continue with the rest of the mixture.
Note: The wraps are very soft, so keeping them small makes them manageable to flip.
Super seedy muesli slice recipe for you today!
½ c pumpkin seeds
½ c sunflower seeds
¼ c linseeds
2 T chia seeds
2 T psyllium husk
½ desiccated coconut
¼ c currants
1 T honey
⅓ c coconut oil
1 T tahini paste
2 t Nutrient Rescue Red Shot powder
Line a loaf or slice dish with baking paper.
Place the pumpkin seeds, sunflower seeds, linseeds, chia seeds and psyllium husk in the food processor and process until chopped, still retaining some texture.
In a small pot, melt the coconut oil and honey together. Combine with the seed mixture, along with the currants, tahini paste and Nutrient Rescue Red Shot powder. Stir until evenly combined.
Transfer into prepared loaf or slice dish and press down firmly with damp hands to desired thickness. Refrigerate for minimum 1 hour. Store in the fridge or freezer.
The lovely texture of this Lemon Drizzle Cake works well as a cake or muffins. This cake is perfect for a birthday celebration, being low in sugar, yet full of flavour, especially with the chocolate sauce drizzled over the top! Serve with a light dusting of icing sugar or coconut sugar over the top, along with yoghurt or a drizzle of coconut cream and fresh strawberries.
You can find the recipe here:
These Apple Pie Muffins are super quick and easy to make. Once you have your stewed apple made, (make extra to go in the freezer), they take under 10 minutes to throw together. They're also suitable to double and freeze, and also given are alternatives for allergy sufferers. Grab the recipe here: