17 of my best cooking tricks for real wellness
Here’s a few cooking and eating tips I live by for a Tuesday. Enjoy! Oh, by the way, the new nutrition makeover show I finished filming in January – Eat Yourself Sexy – will appear on Lifestyle YOU in August…in time for Spring. That should give you enough time to subscribe to Foxtel/Austar!
1. I blend my tomatoes. Cooking tomatoes increases the available lycopene antioxidant content by five times. Blending tomatoes does the same but avoids the heat and oxidation, as well as water and enzyme damaging properties of cooking.
2. Marinate meat in rosemary. Cooking meat at high temperatures can create toxins called heterocyclic amines, linked to cancer. But, marinating lowers the risk by preventing the formation of the toxins - rosemary is the most effective marinade herb to use. Makes sense. They taste good together.
3. Here’s how to do speedy pumpkin: To stirfry cubes of pumpkin (for a quick lunch salad etc) without pre-steaming it, fry it up with a liberal shake of salt. I’m not sure why, but the salt breaks down the pumpkin’s starch faster, so it softens as you fry.
4. I cook with coconut oil. It tastes amazing – a little bit sweet and a bit toasted. And it’s sooo good for you. It’s made up of ninety percent saturated fats (good fats). And 50 percent of the fat content iis a fat rarely found in nature called lauric acid. Your body converts lauric acid into monolaurin, which has anti-viral, anti-bacterial and anti-protozoa properties, as well as being antifungal, antioxidant, and soothing. PLUS it supports thyroid gland and enzyme function.Pumpkin in particular tastes great with this oil. It’s also less fattening than other oils…if that matters to you.
5. I buy organic…but only most of the time. If you need to prioritise your organic spend, try this. The twelve foods that are BEST to buy organic (because they tend to be most contaminated) are peaches, apples, capsicums, celery, nectarines, strawberries, cherries, pears, grapes, spinach, lettuce, potatoes. The twelve least contaminated are onions, avocado, frozen sweet corn, pineapples, mango, asparagus, frozen sweet peas, kiwi fruit, banana, cabbage, broccoli, papaya. So you can fairly safely buy the latter as non-organic. If you’re on a budget.
6. I make my own bone broth – I boil up some old bones (I buy them from the local butcher and brown them first in a hot oven) for 48 hours with water, a splash of vinegar, a couple of onions, carrots and celery, fresh thyme and some bay leaves. I drain, refrigerate and when cold, skim off the thick layer of congealed fat on top. It’s virtually fat-free. Then I freeze in batches to make soup, or to just drink on it’s own. Bone broth is super good for women and amazing for healing injuries. Full of collagen!!!
Me bones - they cost $1 and made about 3 litres of broth!
7. I add fresh grated turmeric to eggs. It’s anti-inflammatory – great for thyroid types. Read more here.
8. I sprinkle cinnamon on lots of stuff - yoghurt for an after-dinner snack, toasted walnuts (again, a snack), meat sauce dishes. Another great anti-inflammatory agent.
9. I keep spare stock in ice cube trays and instead of frying, I braise, using 2-3 cubes of the stock instead of oil.
10. I soak my nuts and my brown rice. It breaks down the poisonous phytic acid in the skin/husk. Never eat almonds or rice without doing this!
11. My best snack ever: activated nuts. You can buy these in health food shops, but they’re expensive. Make your own in bulk: soak a huge bag of almonds overnight in a pot of water with a tbls of rock salt. Drain. Lay out on a baking tray and “heat” in the oven at the lowest temperature possible (less than 65 C; for gas ovens – on the pilot light) for 12-24 hours. Crunchy, slightly toasty goodness. PLUS they’re full of enzymes – activated nuts have sprouted, which means their digestive enzymes have been activated, making them easier to digest, but also great for your metabolism overall. The more enzymes you eat, the less of your own body’s enzymes are required to break down food…which keeps you younger, longer.
12. Another after-dinner treat: I keep a can of coconut cream (unopened) in the fridge. It can be eaten like ice cream. And it’s sugar free! I have with frozen berries.
13. I steam and puree vegetables that are about to turn: And freeze it in batches. I then add them to meals for extra veggie boost – to casseroles, risottos, pastas, muffins, pancakes, omelettes. Pumpkin and cauliflower work really well. Jerry Seinfeld’s wife Jessica has just put out a book of recipes using pureed veggies and a February report in The American Journal of Clinical Nutrition has shown that it helps people lose weight – it bulks out meals with low-calorie veggies. (You can see two of the recipes developed by the researchers here.)
14. I eat fermented foods as often as possible. Yoghurt, sauerkraut, sprouts, pickled ginger etc. As per above, fermenting and sprouting activates enzymes, that lead to better gut health and a longer life! Here’s a great turnip sauerkraut recipe!
15. Dynamic food duos: eat broccoli and tomato together. I read somewhere that they increase each others benefits. Another duo: Probiotic yoghurt and banana (if you’re not on a sugar-free diet). To really flourish, probiotic bacteria need prebiotics to be present in the colon. Prebiotics are found in bananas in the form of fructo-oligosaccharides.
16. For a flavour hit in salads and stirfries I work these condiments instead of mayonaisses etc: 1. mustard - a dollop on it’s own adds kick to a quick chicken and broccoli mix up. 2. a few anchovies tossed into a sauce or a salad or a stirfry gives a salty hit 3. apple cider vinegar – I use it to deglaze and to give a sweet-acid kick to salads…plus it’s a great digestive aid.
17. Haloumi in a sandwich press: if you’re after a quick afternoon treat, whack a few slices in the office sandwich press. Cal Wilson was obsessed with this idea when I shared it on Twitter. Or pop in a pan, if you’re at home (and don’t have a press). You don’t need extra oil. It staves off cravings until dinner. Promise!
Got any quick nutritious and ingenious tips to share? If so, I’ll create a post of the best ones. Nutritionists and food bloggers, join in!
Thank you Sarah! These are brilliant.
I will have to borrow someone else’s Foxtel to watch your show! Can’t wait.
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Loving this – a lot.
Cinnamon is particularly valuable this time of year as it goes to work on phlegm and it’s production in the gut – great to treat snotty colds and flu’s but it also a brilliant tonic. Chinese Medicine adds this little beauty to almost every prescribed formula as it is an all round herb that nourishes blood but also tonifies the body beautifully.
Never underestimate fresh picked herbs from the garden hey – they pack a punch and are readily available if you choose to grown them.
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[...] A good read for a study break: http://www.sarahwilson.com.au/2011/05/17-of-my-cooking-tricks-for-wellness/ [...]
Do you mean you blend your tomatoes to add to a dish instead of using canned tom’s?? And I love the idea of cooking up veges and freezing them to add to dishes later…genius…why didn’t i think of that! haha
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May 17th, 2011 at 11:22 am
It’s a bit confusing…I mean I opt to eat tomatoes blended, rather than on their own. Where possible. x
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Hi Sarah, thanks for some great tips, with the bone broth, what teperature do you cook it at? 48hours seems like a long time to have the oven on for bu am presuming its ver low temp? Cheers!
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May 17th, 2011 at 11:43 am
brown the bones in the oven for about 20 mins. Then simmer the broth with the bones etc for 72 hours – lowest heat poss.
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May 17th, 2011 at 4:09 pm
ok thanks x
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Love it… I do so many of these things now but I can’t take credit, it was all my mum and her old school ways! But steaming/puree vegies and coconut milk tips are brilliant! Printing it out now for the fridge.
I’m just starting my IIN course and am excited to learn amazing nutritional information like this.
Thanks!
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Why would you skim the fat off the bone broth? That’s the best bit!! Mmm, nutritious bone fat. (Seriously. Women need to stop being scared of fat. It’s safe, it wont make you fat & its very good for your brain. Feed that creativity girl!)
Awesome list otherwise. I am so going to try that haloumi bit in the sandwich press! Do you need to cover it in foil or something to stop it sticking to the grill? Obviously I am a haloumi noob.
This isnt a cooking tip… but use your coconut oil on your body as well! Its a great moisturizer, hair conditioner and you can cleanse your make-up off with it. Olive & macadamia & other oils work too. Oil is actually better than make-up remover for removing mascara and such. Plus its uber cheap.
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May 18th, 2011 at 12:14 pm
Hi Mia,
I only use oils on my body too… and YES YES YES about Olive Oil being much better than makeup removers, they are ridiculously expensive. I use a combo of coconut, macadamia, rosehip, EV olive and almond oils for body and face moisurising. Brilliant!
The other thing I find is great is for a shower “gel” I buy Dr Bronner’s liquids washes (no nasties and very cheap), then put 1/2 Dr Bronner’s and 1/2 coconut oil (melted if you love somewhere cold!) into two bottles (the ~200ml Bronner’s ones are good). Then it needs an “emulsifier” – shake it up! The clear liquid turns into a thick lux white creamy soapy wash that gets makeup off int he shower and gives that clean but not dried out feeling. I use in on my whole body and can get away without moisturising if I’m in a hurry.
I often feel very sorry for people who are innocently buying expensive products as they believe they will improve their appearance. The thing is that all of the nasties in the creams and lotions and potions are just adding to the body’s toxic load and are stressing and aging the body so much more quickly. This means a long term uphill battle to look good! Just using oil nourishes the skin.
My mother used to say to me – “if you have a piece of dry wood and you rub oil into it what happens?… it livens up!”. Rubbing plastic (silicone) and chemicals into your skin makes no sense at all.
Cheers!
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May 18th, 2011 at 12:56 pm
Oh wow, that combination of oils sounds magnificent!!
I cant wait to get some more rosehip oil, I had that before and it is brilliant. Great ideas there. 
I get what you mean about artificial crap on your face!! I used to be a beautician, which means I have used and sold Ella Bache, Dermalogica, Ultraceuticals, and other expensive products. I have tried and tested pretty much everything for my Hashimotos skin, which doesnt know if it wants to be oily, dry or eczema-ridden. The best thing I have found? Wash with water & moisturize with oil. Occasionally exfoliate with Body Shop loofah. My whole beauty routine costs about $6 a year and works so much better than the expensive products, it is criminal what they charge you to destroy your skin!
The inner body is nourished well with nutrient-rich oils, they work for your skin just as well!
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May 18th, 2011 at 2:15 pm
You are so right about just water and oil! When I skip washing my face, ie. lazy day, no shower or what-have-you my skin is much better… glowy and hydrated. I’m going to test this theory on a human guinea pig. Me! I think we might all be “sold” this idea that we need a “skincare” routine, when our skin (body) really does know what it needs, and that’s to be fed well (inside and out with good oils as needed) and left the hell alone!
May 18th, 2011 at 2:36 pm
Exactly! There was an experiment I read about where a woman literally did not do ANYTHING hygeinic for 6 weeks. Gave up showering, brushing her teeth, cleansing, moisturizing, all of it.
http://www.dailymail.co.uk/femail/article-477378/Six-weeks-wash-The-soapless-experiment.html
In the end she got cavities from not brushing, but her skin glowed. And they did before & after swabs all over her body, and while she had more bacteria after than before, at no point were the amounts beyond safe levels. It’s a fascinating read!
Our bodies clean themselves pretty well on their own, when we dont junk them up with detergents and soaps and chemical crap.
May 18th, 2011 at 2:46 pm
Here here!
*thumbs up emoticon!
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May 18th, 2011 at 11:51 pm
This is great, I too use macadamia oil and coconut oil as my face and body moisturizer and was wanting to try it as a body and face wash but that mix sounds great. By the way, mac oil is the best oil of all for eating it is better than coconut but because it’s only grown in aus and sth Africa snd is super expensive in the USA it hasn’t had the publicity but all the bodybuilders are on to it, importing it and they are miles ahead in nutrition science. Everyone else follows them years later.
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May 20th, 2011 at 10:30 pm
I’m LOVING your site! I only just found it and am so excited to explore!
Just wondering though, I would love to know ‘recipes’ or quantities of the different oils you use for your face and body moisturizers and cleansers… I think it’s such a great idea but I’m not brave enough to make it up…
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May 22nd, 2011 at 1:14 pm
I just play with proportions, but a good guide for me is to find some high quality organic cold pressed extra virgin olive and coconut oils and use the greater proportion of these as it’s usually cheaper than other organic cold pressed oils.
(Also wonderful healers – when my mum was in her 30′s she joined a croquet club (she rocks) and helped a few of the “oldies” with nasty and persistent skin healing issues by advising them to use Olive Oil. One lady turned up the next week with her facial sores almost gone (this was after a year of pharmaceuticals/ steroid creams et al…)
So you could try: 1/3 Olive OIl, 1/3 Coconut Oil (both cheap and fabulous), 1/6 Macadamia, 1/6 Almond… or any good oil that you like, then a bit of Rosehip (more expensive), and an essential oil that is recommended for topical use. I put mine in a nice pump bottle as it can me a bit hard to dispense from other bottles.
Fun!
May 22nd, 2011 at 5:15 pm
Thankyou SO much Jane
I appreciate your time to reply 
I can’t wait to try it!
this is fantastic! i can’t wait to try the frozen coconut milk and the bone broth. awesome tips, sarah.
some of my own:
I save the tough leek tops, broccoli stems, and any other random bits of veggies (that i would have thrown away) to make stock.
When I buy cauliflower, radishes, carrots, beets, or otherwise, I always buy with the greens attached and add them to salads!
I add spices to EVERYTHING.
I buy a jar of organic pasta sauce and spruce it up with onions, bell peppers, more spices, mushrooms, eggplant, and protein of choice. Makes a great quick stew.
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Love the coconut milk ice-cream idea Sarah!
I’ve just discovered the time and flavour benefits of steaming chicken.. it’s so much juicier and moist than bbq’d or fried.
For seriously quick lunch, I pour some water (1/2 cup) into a saucepan, stuff it full of whatever leafy greens I have on hand (beetroot greens, kale, spinach, collards, anything green and leafy from the markets, or chopped fennel or celery), lay a piece of raw chicken breast or thigh over the top, sprinkle with herbs and spices (ginger and turmeric powders are a great combo), put the lid on and steam on high for about 5 minutes, or just until the chicken is cooked through. Seriously quick and seriously delicious. Plus, low fat, low simple carbs, high protein, high complex carbs.
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May 18th, 2011 at 4:16 am
That’s great, I live steamed chicken but never thought about doing it this way.
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May 18th, 2011 at 11:19 am
I stumbled across this recipe yesterday: https://www.jamieoliver.com/us/recipes/beef-recipes/ing-poached-chicken Think you guys would likey
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Great post!
Hadn’t thought of soaking my almonds, good one. I soak all my wholegrains before cooking (brown & red rice, quinoa, millet etc) as this also activates the sprouting process. If you then cook them in a pressure cooker you retain maximum nutrients (the pressure drives nutrients into the core of the grain – so to speak). Using the pressure cooker makes it easy to combine grains too. My fav at the moment is brown or Thai red rice with quinoa. The texture you get from grains using a pressure cooker is unparalleled. Also works brilliantly for soups. I have a small one (for rice and grains primarily) and a 10L one (primarily for soups). I use it to make a vat of chicken soup when someone’s sick. I pressure cook the whole chicken in water with stock vegies and herbs for 1/2 an hour (that’s all it takes), then use the resulting stock to make the soup with beans, lots of finely chopped vegies and the shredded cooked chicken. This soup is so famous in my family that my daughter calls it Mama’s Magic Soup.
Cooking with cast iron (uncoated) is a good way to add a little extra iron into your diet, plus it’s a brilliant cooking surface anyway. I get mine on the cheap from camping stores. Before cooking with them you just need to cover them liberally with salt and bake them in the oven on a high temp for an hour or two to remove any toxic coating they put on (unscrew any wooden handles first), then cook about ten onions in them to season. They need a little ongoing love but the effort is well worth it. After washing them dry them on the stove and wipe or brush a little oil on them while hot to maintain the seasoning (also stops them from rusting), and don’t use detergent as that removes the seasoning (use a stiff brush and hot water instead, soaking is Ok).
Hmmm, what else. I loooove my Mandolin slicer – I use it daily for carrot (for my daughter’s school sandwiches) and onion. I bought it for the onion alone (love to eat it but hate to chop it) but has turned out to be such a good investment as I use it for all sorts of vegies now – super fast and easy. Likewise my stick blender. I generally stick blend bio yoghurt, rice milk, whey powder, a handful of frozen berries (this time of year I add them first with a little hot water to defrost), chia seeds, coconut oil, and barley greens and blend them up to make a yummy smoothie daily – brilliant breaky or post-workout/recovery drink. Last night I used it to blend pumpkin soup in the pot (waaaay easier than blending in batches in a conventional blender). The stick blender is faster to clean up after and less cumbersome to keep on my bench top so I hardly ever use the big blender any more – unless I’m making smoothies for everyone!
I also love my food processor – I use it for soups (to chop vegies if I’m in a hurry), curry pastes, doughs of various descriptions (I churn out hundreds of shortbread biscuits using the food processor every Christmas) and more. I also make my own butter with it in less than a minute, which makes me strangely proud every time
My daughter loves Brown rice crackers with ABC (almonds, brazil nut & cashew) spread for afternoon tea. I also sprinkle her food with dulse flakes (most mild flavoured of the seaweed shakes) and she loves it – adds nutrition, interest and colour but she can’t really taste it. You can bake wakame strips in the oven for 5 mins and crunch them up into flakes for the same effect. I also make sugar-free brown rice pudding (or whatever cooked grains I have in the fridge) for her in the slow cooker sometimes (sweetened with xylitol or brown rice syrup and cooked in rice milk), which makes a delicious wholegrain snack ready when she gets home from school, or I can pack it in little tupperware containers and she eats it cold for recess with some chopped apple. I ALWAYS have a bowl of wholegrains or soup in the fridge, and frozen corn, peas and carrot in the freezer for easy meals. And I use a steamer basket to reheat almost anything, even pasta bake (rather than the microwave). An easy peasy and fast meal is to chuck leftover rice/grains in the steamer basket with the frozen 3 veg and whatever leftover meat I have in the fridge or some tinned beans and steam it (stirring once or twice) until heated through. Beats Macdonalds!
Ohh, this is fun, I have so many more but I’ve already written a short novel so will stop there. Oops
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May 17th, 2011 at 5:23 pm
Great tips Lara!!
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Fabulous tips, thank you Sarah! My favourite is the coconut-milk-in-the-freezer trick – i’ll be doing that today. I wish your blog had a little tips/recipe section where we could all exchange these sorts of ideas. I have discovered the best savoury gluten-free scones:
1 cup brown rice flour
1 cup buckweat
2 tsp baking powder
1 tsp vege salt
1 tbsp grated onion
1 beaten egg (or 1/2 cup cold pressed oil)
1/2 milk (i use rice milk)
1/2 cup mashed pumpkin
Combine, place spoonfuls onto baking tray and cook in hot oven for 10 mins
delicious!!
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This could actually persuade me to get foxtel! Even though I don’t really support the idea of paid television. See how powerful you are Sarah?! Maybe you’ll be the next Oprah
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May 18th, 2011 at 3:10 pm
Oh goodness!
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Great tips – thanks Sarah! Excited to try the frozen coconut milk – I think I might try adding it to a smoothie – yum! ps: I’ve also read that it’s best to prioritize organic meats over veggies because it’s so important for us to good quality animal fats. Can anyone else comment on this? Thanks again for sharing! x
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Hi Sarah
Thanks for all your fantastic tips. I have found your blog super interesting and informative and it’s helped me reinvent my diet and eating habits. It started around the time you quit sugar, something I have gradually eliminated from my diet (but not completely!) and has evolved into something else – I’ve started to understand my body better by seeing and feeling the changes to my skin, digestive health and general well being since eliminating lactose, fructose and gluten and I’m really enjoying learning about all these foods and how they effect the body. More to the point, I’ve loved exploring the myriad of alternatives out there for people with food intolerances. I’ve become a huge fan of The Suveran (thanks to you) and love their sprouted breads, turcash spread and the coco balls! YUM! Who knew healthy food could be so good. Anyway, just wanted to say a huge thank you for inspiring me to change these things and feel good about doing it, too!
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May 17th, 2011 at 6:43 pm
Yay! It IS about learning to listen to your body…It’s taken me years…decades…
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Amazing amazing stuff. Frozen coconut milk is a great snack for sugar-fighters, I’d be lost without it. I’m going to get too and give these activated nuts a go. Thanks Sarah!
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Thank you so much for putting all these simple, easy tips in the one post. I find it easier to start one new good habit at a time – it sinks in better and I continue to remember it. I think I’ll use your post as a checklist and adopt one tip each week.
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May 17th, 2011 at 6:44 pm
Ah, I like that!
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How long do you soak your brown rice before cooking it?
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May 17th, 2011 at 6:44 pm
overnight/min 7 hours
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Fantistic, thanks for sharing!
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Figure out what kind of nutrional type you are…so you can eat more optimal in accordance with your body…or you can experiment with quantities and types of food and see how you react to them…
For example I’m a protein type and I need a lot of meat and fat…but I also need to eat my protein before I eat my carbs (veg) and it works even better on it’s own…which is the opposite of what most people need, so if you’re a meat type, you might want to give this one a shot..
Love, Jules
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May 17th, 2011 at 6:16 pm
Hi Jules, the nutritional typing thing is really interesting. I took an online test which concluded that I am a protein type too (which I kinda guessed). Have you discovered any benefits by ordering your eating in this protein-first way? If so, what are they? Thanks, Jemma
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May 18th, 2011 at 4:36 pm
I haven’t hear of the nutritional typing thing, but it is always better to eat your proteins first. Carbohydrate digestion begins in the mouth (amylase in saliva begins to break down starchs) and then continues in the small intestine (hence why it’s really important to chew your carbs really well, even when they’re liquids). It’s also really important to chew your protein well of course, but chemical protein digestion doesn’t actually begin until it reaches your stomach – with hydorchloric acid. Hence why it’s much more important for the protein to hit all that acid first, because it makes it that more laborious for your body if the acid has already been diluted by carbs. Mind you, if you chew your food really well, you don’t have to worry too much about what order you eat in
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May 18th, 2011 at 5:04 pm
I heard that was an old wives tale about eating protein and carbs separately..? After all most foods contain a little of both, it’s the proportions that differ. Foods like nuts have both carbs and protein, and even vegetables which are mostly carbohydrate have a protein content. No foods are 100% carb or 100% protein, and we have evolved to eat them just fine.
However, I’m open to clarification on that one!
May 18th, 2011 at 10:03 pm
Oh, I don’t mean you have to eat them separately….I like to put a bit of everything on my fork personally. But ideally if you had a plate of say, chicken, brown rice & veg, you wouldn’t eat the rice and veg first before eating the chicken. However, I would eat a bit of chicken with a little rice and veg all together, as I like to taste a little of everything on offer with every bite (whenever possible), probably why I like soups and casseroles so much. You’re right, our bodies are amazing things and manage to cope OK (in the short term) even if we scoff our food and wash it down with coke. However, if you want to eat ‘optimally’ you chew your food really well and aim to not be leaving your proteins till last. It’s not something I think about consciously when I’m eating really, but I do always eat slowly and attentively.
May 18th, 2011 at 6:12 pm
…well this one has been a real experiment for me, but it really has been something that I’ve noticed…If I eat my protein on it’s own or first then I’m pretty much fine, no digestive complaints…but if I start mixing it up or eating my veg first…then I tend to be screwed and suffer some indigestion…
There are a few things that don’t give me any trouble when I mix them up with meat and that seems to most mushrooms, avocados, … as long as it isn’t a green-leafed veg I’m willing to try to mix it up with meat…
…but everyone is different, I just tend to be a sensitive person…who really needs to eat right for my type…
Love, Jules
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May 18th, 2011 at 6:38 pm
Thanks for the clarification Jules – as a sensitive tummy type myself, it might be worth giving it a try. Cant hurt, right? xx
May 19th, 2011 at 12:22 am
Hey Mia,
I just finished a blog post clarifying it a bit more, but if you say you’re also a sensitive type, I would definitely give it a shot..it has really helped me…
http://featheredlove.com/2011/05/steak-n-bacon-for-dinner/
Love, Jules
Just checking for a point of clarification:
You have said
1.cook with coconut oil. It tastes amazing – a little bit sweet and a bit toasted. And it’s sooo good for you. It’s made up of ninety percent saturated fats (good fats).
I always though saturated fats are the bad fats. You know artery clogging bad guys found in high fat animal fats and junk food. Is this a typo????
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May 17th, 2011 at 6:04 pm
Saturated fats do not clog arteries. They do not make you fat or unhealthy. They are necessary for many body functions including brain formation, especially in children.
A better rundown of the data can be found here, by a man far smarter than I: http://www.marksdailyapple.com/saturated-fat-healthy/
Not to be confused with trans fats, which are found in junk food, and are essentially poisonous.
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May 19th, 2011 at 12:00 am
I know I thought the same but huge amt of info out there now about how fantastic coconut oil is for us as well as aiding fat loss, just google coconut oil for health or for wt loss and it does taste the best when veggies are roasted in it. I do them all coated in the stuff.
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November 15th, 2011 at 8:20 pm
As a dietitian I have to say saturated fat should never be labeled as ‘good’ without an explanation. Not all saturated fats are equal. Saturated fats increase insulin resistance and can lead to plaque formation on arteries… Love your website Sarah, but you need to be careful…
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Wow, you have the ability to remove comments! Interesting.
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May 17th, 2011 at 8:39 pm
what do you mean?
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May 17th, 2011 at 8:58 pm
I posted a comment just before on yesterday’s blog – there one minute, gone the next! So has the ‘reply’ option.
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May 17th, 2011 at 9:08 pm
Hey Janine, it should be fixed now. There was some work happening on the coding in the comments section of the website. Hopefully no more gremlins.
Jo
May 17th, 2011 at 9:23 pm
LOL! Thanks for the update. I’m sure you both know what I wrote, so won’t re-type.
Have fun on Sunday Jo
May 17th, 2011 at 9:27 pm
thank you! appreciated! xx
YAY!! I was only thinking this morning how much I missed tuesday eats.. and was hoping you would post one today!
Wow I love the idea of the pureed veggies! Brilliant, and minimises waste. Can’t wait to try frozen coconut milk when winter is over. Very vata right now, cold things do not make me feel good!
Some of my favourite wellness foodie ideas are.
* To use up leftovers I grate the vegies that lurk in the fridge at the end of the week, and mix with eggs and almond meal to make quick and healthy veggie patties. Sometimes I mash in some lentils or chickpeas. (Can you tell I hate waste!?)
* Hot cocoa made on rice milk for a fantastic sans sugar chocolate fix.
* Black swan vanilla bean greek yoghurt is a godsend for the sugar free life. It is naturally sweet because lactase is added to break down the lactose in the milk, making it taste sweeter. Tonight I had some with grilled figs for dessert.
* Almond butter straight from the spoon. When I’ve got some crazy hormones happening this balances everything out nicely.
* When my gut gets cranky oodles of peppermint tea gets everything happy again.
* Walnuts and goji berries mixed together as a snack, just cos it tastes ahh-mazing!
* Nuts on all my salads cos all those lovely good fats help those nutrients get where they need to be.
* Porridge made from homemade muesli, (oats, linseeds, almond, pepitas, sunflower seeds, soya grits). Warm and crunchy and soft, all in one delicious mouthful!
* I also add oodles of cinnamon and berries to breakfast. Although to be truthful, sometimes I just cook down raspberries and cinnamon and eat it in all its warm, gooey goodness.
I could go on and on, but I’ll stop here for someone else to jump in.
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May 18th, 2011 at 11:14 am
I love the vegie pattie idea Tiff! Going to use that one, anything you can shape into a pattie is good for kids
I also love nuts in pretty much anything (it’s a texture thing), and I’m totally hooked on hot cocoa! Before I started the sugar-free thing I loved hot chocs with really good dark choc, but hot cocoa is just as good (except you have to make it on the stove or it tastes gritty), who knew?! I make it on the stove with a mug of rice milk, 1 Tbs Cocoa and just under a Tbs of xylitol, or a bit of brown rice syrup – heavenly! I’m mad about cinnamon as well, do you do hot cinnamon drinks too? I’m a bit sick at the mo and have switched my nightly hot cocoa for hot cinnamon drink instead (mug of rice milk, or water traditionally, into a saucepan with 1 cinnamon quill and 4 or 5 cloves and a bit of rice syrup, or honey if you eat it, and simmer for 10 mins). Yummy, AND antibacterial, mucous fighting goodieness.
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May 19th, 2011 at 11:13 am
Hi Tiff.
I thought the black swan yoghurt was a no go as it contained inulin which acts like sugar?
Britt
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May 19th, 2011 at 7:15 pm
Yum sounds delish! I havent tried it but I’m up for anything with lots of cinnamon.
Hmmm I’m not too sure about the inulin, I will have to look that up. I was under the impression it was a dietary fibre, meaning yes it’s a starch that gets broken down into sugar, ie glucose, but is fructose free?
Sarah or others feel free to correct me.
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May 19th, 2011 at 10:20 pm
I just discovered you can whip coconut cream and I’m sooo excited. Stick a can of coconut milk in the fridge overnight (don’t shake it) and skim the cream off when ready to blend, or use Ayam coconut cream (which is amazing) and mix it before refrigerating (cause it’s quite thick anyway when mixed). Then beat it up with a bit of vanilla and sugar/xylitol/sweetener of choice and voila! It can ice a cake, top a bowl of berries, or accompany some divine baked figs
May 20th, 2011 at 7:41 pm
Ok, have just checked the book. Inulin is a chain of 60 fructose molecules and one glucose molecule. Its properties are explained much better than I could in the Sweet Poison Quit Plan (pg 185 onwards) and is also on the ‘unsafe’ list on page 170.
Hope this helps
May 26th, 2011 at 1:15 pm
You could try infusing natural yogurt with vanilla – bean/paste/essence for the same/similar effect?
Hi Sarah, did you know the link for phytic acid is an admin link and leads to the wordpress login page? You might need to redo the link.
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May 18th, 2011 at 3:11 pm
Ta Sasa, will sort!
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My new boyfriend just introduced me to haloumi and its now my favourite thing!
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[...] Sarah Wilson’s website for more great ideas that make life better, sweeter. This entry was posted in Diet and [...]
Hi,
Just a quick question for Sarah or anyone else who can help!
I keep reading about soaking nuts to activate them and it being better for digestion. Can someone tell me if they can then be stored for a while or do you need to be eating them within a few days? Is it the same answer if you buy them or do them yourself?
Also, aside from almonds, which are the others that this makes a real difference to?
Thanks!!
Jo
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May 19th, 2011 at 11:03 pm
I’d also really like to know the answer to this question. Does anyone know how long the soaked nuts remain fresh?
Jo, I think all nuts benefit from being soaked, I found this site as a guide to soak times etc…
http://www.raw-food-living.com/soaking-nuts.html
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May 20th, 2011 at 10:45 am
Thanks Jane!
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amazing. Thank you. Coconut oil is the best
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Hello,
Great blog! I was curious how you marinate the meat in rosemary? What liquid medium do you use? I assume you just add some rosemary to the liquid? For about 24hours is good?
Sorry for all the questions! Newbie here!
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[...] Here’s 17 cooking tricks for real wellness. Small changes. Big difference. [...]
[...] Wilson shares 17 cooking tips for ‘real wellness‘. I was skeptical at first, but some of them are really interesting, like grating tumeric [...]
Fantastic- are you a “Nourishing Traditions” fan by Sally Fallon?
I mean’t to comment on your last blog about “the twelve best organic to eat… and twelve contaminated” The problem with non organic pineapple is the exclusion of Bromelain- apparently only available in organic pineapples a must for anti-inflammatory.
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Hi Sarah
Your articles are inspired (i know it’s an overused term) and informative, practical and modern! I am a celiac and I am always looking for fresh, organic snacks. These tips are great and your fan club is very well informed about product marketing and do-it-yourself tips for cooking. I love that. I am starting with the almonds and will work my way down this monster list, including those in the comments. I note that there are not too many vegetarian readers, I am kind of surprised, it seems a vegie diet would go really well with your readers because they seem to care about their own health and the environment. Can you write something about minimising meat for the good of the planet or buying organic/direct from the farm meats to alleviate the meat industry’s tendency towards animal cruelty? I am a celiac vegetarian, it’s not easy but I find I am getting everything I need, yes, including enough iron and proteins to support my body at optimum health. Let’s spread the word on quality, organic, informed meat purchases or even better a vegetarian/vegan diet.
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May 22nd, 2011 at 1:01 pm
Hi Nat,
I too am interested in a respectful meat-based diet, having been a vegetarian and then vegan before. The thing is, as I now eat meat again (long winded story riddled with confusion and guilt), I really enjoy the information and recipes that are shared here in Sarah’s website as there are no guilt-inducing references to the cruelty and detriments associated with eating meat. It is such a breath of fresh air to read audience-balanced, healthy food dialogue that sways from the guilt of the Vego and Vegan blogs, and respects (celebrates, in fact!) all readers’ intelligence and choices. You have observed that there’s a lot of meat eaters represented here, and I think it’s great that we can share our experiences and ideas in a friendly place.
I admire and respect anyone who can maintain the discipline and nutritional balance that Vego/Veganism requires for optimal health, it take a lot of research and application to do so. It didn’t work for me (for various reasons) – I was absolutely miserable and wasn’t enjoying life. I love reading about eating meat in an healthy, ethical and respectful way. I also think a blog about sourcing meat ethically would be great. However, having been there and done that with the “there’s no respectful way” dialogue (there’s a million places one can read about it), have chosen to define my own diet and conscience. I enjoy eating meat my way, don’t necessarily believe Vego/Vegan is “even better” and thank Sarah for providing a forum where we can read and enjoy food without guilt.
I hope this doesn’t offend, it’s just my opinion and experience, but I felt really compelled to defend this forum as it’s an oasis in a world of food confusion!
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May 26th, 2011 at 1:31 pm
Totally with you on the ‘even better’ point.
Different bodies require different things, and you need to find what works for you, health wise, socially, ethically. Personally I see food as fuel to actually do life.
I am an ex vegan/vego, went that way for health reasons and found my iron levels and energy were amazing, compared to when I was eating meat. However fast forward 8 years and and you find me eating meat again. A serious bout with two types of pneumonia and 10+ chest infections left my body a mess, So I changed up my diet to primal, and am recovering nicely. Also it helps with my workouts etc, but that’s a whole other story!
I eat organic grass fed beef, and other organic meats sourced from an amazing butcher near me (Mondo in Inglewood WA). You can also order organic grass fed beef from the farm (it is super economical this way!). The thing I love most about it is that the butcher tries to source the produce as close to home as possible, greatly reducing food miles, so I am eating happy animals, and in an environmentally friendly way. I know there is a lot of debate about the environmental stuff, but what is often I find overlooked, the consideration of farmers in the whole debate. Being a country girl I cannot help but think of this aspect, and try to support farmers doing good work and producing sustainable product!
Plus I am loving my meat and nuts breakfast – most amazing I have felt in a very long time!
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http://www.sillyandveg.tumblr.com
A website for celiac vegetarians looking for modern, fresh, seasonal recipes and tips from the www.
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[...] 1 cup chopped or ground almonds (pref activated ones…see my recipe here) [...]
The activated nuts… You say 12-24 hrs, that is a big gap in-between. How can I tell the best time to take them out? I also have an electric over the lowest temp is 50 degrees, shall i set it to that?
Can’t wait!
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Hi Sarah,
I’ve only recently stumbled across your blog after reading your Sunday Life articles for like, ever, and I absolutely love it!
I’m studying nutrition and suffer from gluten and lactose intolerance – I’m all for your approach to healthy eating and physical activity and am really inspired by you spreading the healthy word!
I also just made your sugar-free nut balls…They’re delicious!! I used to make a similar version with dates, but you’re right, the sugar in them was making them way too addictive. These are a great study-snack for me!
And another thing in regards to the above post – I have always soaked my almonds but never really understood the total benefits of it… where did you hear about eating more enzymes so your body uses less of its own enzymes?
I was wondering about this, so I asked my Biochemistry lecturer and he reckons that by the time they are digested, pancreatic lipases have gotten to them and they are no longer active anyway. As well in regards to the chemistry of raw foods, because they contain more enzymes, this increases gas production as the enzymes are being deactivated in the body… So it seems that perhaps more enzymes maybe, improve your digestion because they make your gut work harder at breaking them down?
I’m a bit confused, but really interested! I should have looked it up myself, but getting through all the content in your blog is already enough procrastination for me!
Thanks in advance
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I just want to share my new brekkie that I made for the morning: Capsicum and peas fried in coconut oil, toss in 1/4 cup of cooked quiona and one egg, add seasoning like smoked paprika, pepper and squeezed lemon etc…YUM!
I took a photo but I dont think I can post on this site – but it looked great!
Thanks for the inspiration Sarah!
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[...] I love pumpkin fried off in coconut oil. I’ve shared this recipe here. [...]
Hi! I have a question about roasting soaked nuts. I’ve tried it a couple of times now, and I can’t work out how to not burn the almond shell! First time I put them in the oven on 100 for about 12 hours. They tasted great but looked burnt (ok, a few of them tasted burnt). Then tried again, on lower temp (just on warm in the overn) and for less time, but I checked them after about an hur and they already had the burnt skin. They also went all wrinkly the second time, which I thought might have been because they were dehydrated too slowly?
Would love any tips!
Thanks,
sam
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[...] 1 cup rolled oats (I used mixed rolled oats, rye and barley) 1 cup desiccated coconut 2 cups mixed activated nuts and seeds (my mix has almonds, walnuts, pecans, brazil nuts, pepitas, sunflower seeds and chia [...]
How long do you soak the nuts and rice for? Also why is phytic acid bad for you?
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To Helen H and Fran, i thought i might add my two cents worth to try to answer your questions. Many nuts and seeds (as well as some leafy green veg) contain phytic acid which protects them from bring eaten by bugs or something like that, but in humans it us an anti-nutrient that blocks the absorption of zinc (probably other stuff too but when i learned about it i had been diagnosed with a metabolic disorder that creates a zinc deficiency so thats all i was really interested in remembering!). Ive also read that raw spinach contains phytic acid as well and should be at least blanched (dunk in boilng water briefly) before eating but i’m sure that statement will be argued against and i dont have a source to cite so feel free to ignore.
The reason for soaking is to trick the grain/nut/seed into thinking that its time for it to sprout so its enzymes break down the phytic acid. This is the bit referred to by the name ‘activated’, its not really about having those enzymes available to our bodies but having the phytic acid destroyed so we can properly absorb the goodness in that food.
Many food traditions around the world feature grains that are soaked overnight before cooking, usually whole but sometimes flours are soaked until they begin to ferment. Even wheat or spelt/kamut type grains can be soaked before making into really simple breads. I cant remember the name of the place up at Yamba that makes sprouted breads but they are delicious (in moderation) and so wholesome tasting without causing my gut any grief.
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I too activate my nuts (NOT in an effort to reach gender equality, ha)
but cannot get the same sweetness in them as the Health Food brand
I read a while ago that this brand uses sweet whey in the soaking process. I tried the whey drained from yogurt in a suspended cloth (when making yogurt cheese) but it doesn’t seem to be the right whey.
After hours of searching the web I was able to speak to Valerie, cheese maker at http://www.greenlivingaustralia.com.au/ (a great discovery)
She thought that the whey produced by making feta would be just right, and I have just ordered their feta making kit (feta and goat cheese are the cheeses I prefer to eat anyhow) Dear Sarah, I will keep you posted!
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[...] in a medium pan until they start to go golden and pop (or follow my activated nuts instructions here). Arrange the spinach leaves on a platter, scatter with the pumpkin, peptias and shallots. In a [...]
[...] of you who don’t have all 108 in a nice easy format. Activated nuts! image via Marija Ivkovic Why should you activate your nuts (yes, I laugh every time, [...]
[...] a of organic coconut cream in the fridge (probs to SarahWilson for this [...]
Brilliant tricks;) Thanks for sharing!
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I haven’t seen any activated nuts and seeds in cooked recipes. I was going to use some in my burger patties and baked goods but am worried they’ll be overcooked and too dry.
Also, I’ve heard when you make almond meal it breaks down the phytic acid but I’m not sure whether to believe it, should you use activated nuts to make nut meal?
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[...] 1 cup chopped or ground almonds (pref activated ones…see Sarah Wilson’s recipe here) [...]
[...] Dad gave me a dehydrator for Christmas. At the time I had been reading about the benefits of activating nuts. The idea goes that to make nuts more digestible, you need to soak them so they start to [...]