Glorious Guts – One day workshop

One Day Workshop

SATURDAY MAY 20

9:30 – 4:30 PM

3/360 Matcham Rd, Matcham NSW 2250

One day to empower yourself to health! Full of fun, inspiration & education!

WHAT YOU WILL LEARN:

Glorious Guts – everything you need to know about digestion & immunity & why digestive health is so important!

Wholefoods Rumble – how to increase wholefoods & add more nutrition into your diet, chemicals & toxicity & their effect on our health, the ultimate diet rule!

The Modern Day Dilemma – stress & energy! How to increase energy & reduce stress & prioritize yourself! .

Join me & have all the confusion taken out of health!

$175 including lunch (paid at time of booking)

To book call 0449105177 or email: info@cassandraparrish.com.au

Nourishment Week Recipes

healty food

14021623_1182706711782123_2781159247944210024_nHere are some recipes if you need them. I haven’t included recipes for every meal as you won’t need them. I have attached the PDF link for printing. Happy Nourishing!

Recipes Nourishment Week

Green Smoothie

1-2 handfuls of greens (spinach, kale, chard, lettuce) 250mls coconut water or filtered water Fruit of choice(frozen banana, berries or mango are delicious) 2 tsp chia seeds 1-2tsp Flaxseed Oil or Hemp Oil 1 tsp Turmeric (if too much for taste add 1/2) 1/2 tsp Cinnamon 1 handful of cashew nuts or 1 tsp nut butter Protein powder (optional) clean proteins only no mass building ones! Blend and serve!

Green Smoothie Options and Flavours are endless! What makes a green smoothie? The green leafy vegetables of course!

Chia Seed Pudding

1/2 Cup Chia Seeds 2 Cups Coconut/Almond or Milk alternative  1-2 Tablespoons of Maple syrup or Honey Berries or Fruit of choice Cinnamon or vanilla or spice to taste Mix all ingredients together in a bowl & let stand for 10 minutes! Viola a simple, yummy breakfast or snack or dessert! The flavour options are endless! I love using 1-2 tablespoons of Cacao or Dutch Coco to make a yummy chocolate pudding. Just use in replace of other spice. Mint also goes really well with these puddings. And they make a fabulous on-the-go breakfast or snack option!

Rainbow Juice

Celery Carrot Leafy green of choice Beetroot Red apple ½ Kiwi ½

Juice all ingredients and add filtered water if desired. Juices are great as snacks

Rainbow Salad

Rainbow salad is just a salad that has various vegetables in it including various colours.

Examples – Beetroot ferment, sweet potato, avocado, cashew nuts, boiled eggs, spinach, grated carrot, red capsicum with tahini dressing.

Make sure salads have oil added such as olive or flaxseed, it is a good way of increasing good fats.

Add nuts and seeds to salads.

Always need protein such as eggs, chicken, fish, beans or leftovers.

Make them tasty; Instagram, Pinterst and Google have endless options & ideas!

Dressings

Tahini Satay

1-2 tablespoons (or to taste) Tahini (sesame seed paste)

Large squeeze lemon

Garlic

Boiling water

Mix paste, lemon and garlic pour in hot water and mix until combined and forms a sauce consistency. Great for meats such as turkey or chicken or over veggies.

Parmesan free Pesto

Blend olive oil, pine nuts, macadamia’s or cashews, basil, kale & spinach with garlic and lemon juice.

Satay

Almond or other nut butter, coconut cream or coconut milk, garlic, lemon and turmeric use as marinade or sauce.

Salad Dressings

  • Balsamic or Apple Cider Vinegar, garlic, herbs, lemon, olive or flax seed oil,
  • coconut cream and pomegranate (if in season)
  • avocado with lemon, salt, pepper and herbs.
  • Tahini, water, lemon juice, herbs

Chicken Bone Broth

1 chicken carcass (organic free range) 2-3L filtered water 2-3 cloves of garlic 1 teaspoon ginger 2 teaspoons Turmeric 2 tablespoons Apple Cider Vinegar Herbs of choice (thyme, bay leaves, etc) Any vegetables in fridge (carrot, leeks, broccoli, celery etc)

Place everything in a slow cooker and leave to cook (on low) overnight or all day (minimum 6 hours). Use your Broth as a stock in soups or other recipes requiring stock.

Vegetable & bean Soup served with Quinoa

2tbs Cold pressed Olive Oil

1 Brown or red onion

2-3 cloves garlic crushed

2 carrots

2 zucchini

3-4 stems of kale leaves (stalks removed)

1 cup of beans of choice (white, red, balck eyed)

½ cup frozen peas

½ cup red cabbage

½ red capsicum

1 can tinned organic tomatoes

1-2 tsp oregano

1-2 tsp basil

1 tsp Turmeric

1-2 tsp paprika

1 tbls fresh parsley

Squeeze of half a lemon

5 cups chicken bone broth

Heat oil in a large saucepan over medium-high heat. Add onion and garlic. Cook, stirring, for 3 minutes. Add, carrot, zucchini, capsicum, oregano, paprika, basil, turmeric. Cook, stirring, for 5 minutes. Add tomatoes with lemon juice and stock. Cover. Bring to the boil. Reduce heat to low. Cover. Simmer for 30mins, skimming surface occasionally to remove scum. Add cabbage & kale. Partially cover. Simmer for 10 minutes. Stir in peas, beans and parsley. Simmer for 5 minutes or until peas are cooked. Season with salt and pepper. Serve with cooked Quinoa (cook according to packet instructions).

Vegetarian Chilli

This is a Jamie Oliver recipe here is the link

http://www.jamieoliver.com/recipes/vegetables-recipes/kerryann-s-chilli-con-veggie/#PELMM4yD5Ow5cRyZ.97

I use chicken bone broth as my stock, I don’t use chilli or nutmeg and I use whatever beans/lentils I have in the cupboard. I serve mine with zucchini noodles, cauliflower rice or over spinach. I serve my children’s with rice.

Cauliflower and Vegetable Satay

Sauce

2-3 Tablespoon ABC Spread Nut Butter (to taste)

1 can organic coconut cream

2 tablespoons tamari

2 garlic cloves (crushed)

1 tsp ginger

1 tbs raw honey

1 tsp turmeric

Squeeze ½ lemon

Vegetables

½ Cauliflower

2 Zucchini

¼ broccoli

1 Bok Choy or handful of spinach or kale

1 cup chickpeas (organic canned or precooked from dried)

In a saucepan over medium heat, stir & heat the garlic, ginger, turmeric, nut butter. Add lemon, coconut cream, tamari and honey. Stir or whisk over heat until sauce looks relatively smooth. Once slightly simmering add all vegetables and cook until just soft. Serve with brown or red rice, cauliflower rice or zucchini noodles.

NB/ for my children I serve with rice or rice noodles

Pulled Chicken

1 whole chicken (organic/free range if possible)

1 Lemons (cut into quarters)

3 cloves garlic

Mexican Spice Rub (see recipe below)

Place whole chicken in slow cooker, drizzle with olive oil & squeeze of lemon, rub with Mexican Spice Rub, place lemon and garlic in cavity. Cook on low overnight or on high for minimum 6 hours. Shred chicken and stir through sauce and extra spice mix. Serve with rainbow salad, guacamole, fermented vege and Paleo wraps (brought or homemade).

Mexican Spice rub

1 teaspoon chili powder (add more if you like)

1 teaspoon garlic powder.

1 teaspoon onion powder (or 2 teaspoons crushed dried fried onions)

2 teaspoon dried oregano.

2 teaspoons paprika.

2 teaspoons smoked paprika

2 teaspoons ground cumin.

Season with salt and pepper

Mix all herbs & spices in a bowl, store in an airtight container, use for to rub over chicken, fish or meats and add to tomato based sauces for Mexican flavoured dishes,

 

Sauce for Pulled Chicken

1 tablespoon tomato paste 1/2 teaspoon cumin 1 can (approx.400g) organic tomatoes or ¾ jar Organic Passata Sauce 2 tablespoons rice malt syrup 1 tablespoon cider vinegar 1 tablespoon honey (optional) 2 teaspoons Worcestershire sauce 1 teaspoon Dijon mustard A few dashes Tabasco (optional) Freshly ground pepper & salt (pink or sea salt)

In a saucepan over low heat mix the tomato paste and cumin. Add the tinned tomatoes or Passata Sauce and all remaining ingredients. Stir until combined and simmer for 5 to 10 minutes, until thickened to your liking. Taste and adjust salt, pepper, or other seasonings as you see fit.

This sauce will keep refrigerated for about 2 weeks or can be frozen for up to 3 months.

Nourishment Week Meal Plan

Vegan

IMG_9437Nourishment Week Meal Plan

Meals are suggestions and can be eaten on any day in any order!

I have just come back from 12 days in New Zealand and I am lucky enough to be going away again in 2 weeks to Bali for another mini break. I don’t normally jet set this much but we are squeezing in an extra trip before my littlest turns 2 and we have to start paying full fare! So whilst I was in New Zealand I over indulged as I do on holidays, and I know I will do the same in Bali. I must say I love it! I love just chilling out with everything, my food included. I still exercise and move my body and I am conscious of what I am eating but I certainly relax with everything and consume a little too much wine, if I am honest :).

As I only have a week and a bit before I leave again I want to give my body a boost and pump it full of as many nutrients as I can over this next week. I want to give it a break from certain foods and over digesting and give it some extra love and fuel. I am calling this my Nourishment Week, I normally eat 80:20 sometimes 90:10 depending on what I am working on. And I don’t believe we need to be perfect all the time, however when I have overindulged I always try to give back to my body a little. Some people may call this a detox but I prefer to use the word Nourishment so it doesn’t feel like I am depriving myself of anything, I am doing the opposite, I am filling up my reserves.

Nourishment Week is about pumping up the nutrients and really giving your body some extra nutrition to help it function at its best! It will kick off Monday and end Sunday and my hope is that you get some inspiration and ideas of meals and “add in’s” that you can KEEP in your diet even when you stop Nourishment Week. If it is too much for you to do the whole week, no worries, maybe you will just follow a couple of the meals or keep the information for a later date. It is flexible and you work with what you can. You may also decide that you can do Nourishment week for longer than a week, maybe 2 or 3 and that is completely safe too.

For this one week (I would normally do between 1 & 4 weeks but I only have time for 1) I am not 80:20 I am 100%. I like to pump up the nutrients whenever I can but this week I am paying particularly strict attention to each meal to g

et the most out of it and adding in whatever I can to improve the nutrition. I am also removing a few things that I know my body could do with a break from. You may find you just get a couple of hints and tips out of it that you can then implement into your normal diet everyday to pump up the nutrients all the time and that would be amazing as we

Please Note/ The below meal plan is a suggested only for healthy individuals, it is not recommended for pregnant or lactating women, children or people in altered health states.

Nourishment Week Meal Plan

IMG_3460

Hints & Tips

  • Think colour and rainbow at most meals
  • Lunches are rainbow salad bowls with leftovers or green smoothies
  • Golden Milk, fermented vege & Kombucha should be consumed daily
  • If you can’t go without bread buy sprouted breads or Paleo bread
  • Drink plenty of water 2L minimum (herbal teas and warm water can be included)
  • Soup can be prepped on weekend and frozen or kept in the fridge
  • Roast an organic/free range chicken drumsticks or slow cook and use extra meat for lunch salads
  • I don’t recommend to much snacking try to stick with 3 meals per day if possible and stop eating by 7pm at the latest.
  • Drink plenty of varied herbal teas and enjoy a GOLDEN MILK every night for Nourishment!
  • Include plenty of nuts seeds, tahini & good quality cold pressed oils.
  • Nut butter is similar to peanut butter but made with other nuts such as almonds & cashews. ABC spread is sold at Coles and Woolies it contains Almonds, Brazil Nuts & Cashews.
  • On Saturday or Sunday ensure you have done the grocery shopping for first half of the week at least.

Weekend Prep if Short on Time

  • Prep roast vegetables – carrot, sweet potato, pumpkin, parsnip, beetroot or whatever you want to use. Roast in EVOO, coconut oil & sprinkle with herbs.
  • Bone Broth (see recipes) or buy a good quality one from health food shop, use this for soup bases.
  • Vegetarian Chili can be prepped on weekend and frozen just add extra vegetables such as zucchini noodles or greens to serve
  • Cut up all vegetables that can be stored pre-cut; e.g. broccoli, cauliflower, carrot, store in containers or freezer bags then can simple add to stir fries or salads etc..
  • Google Mason Jar salads and see if these are an option for you.
  • Cook soaked chickpeas and beans for first few days, they will last 2-3days cooked in the fridge

 

Recipes and Shopping List coming! x

 

5 Easy to Implement Health Tips

Salad
  • Make your health a priority in your life

  • Drink more water (filtered if possible) – minimum 2 litres per day

  • Eat more fruit and vegetables – fruit minimum 2 per day and try to eat vegetables with lunch and dinner

  • Increase awareness of Posture & “Move more” – take the stairs!

  • Be thankful or have gratitude for something everyday

1.    Make health a priority

“What’s the point of working as hard as you do to grow your business if you can’t reap the benefits of a quality lifestyle in the future”. It’s important to prioritise & care for yourself so you have enough energy and vitality to enjoy life.

2.    Drink more water

A lot of minor health complaints can be alleviated from simply drinking more water. Majority of the population are dehydrated. Coffee and Tea is not included- caffeine actually dehydrates.

3.    Eat more Fruit and Vegetables

Eat as close to nature as possible and eating more fruit and vegetables will ensure you are receiving adequate amounts of antioxidants, vitamins and minerals as well as the innate life force within these foods. Without these essential nutrients the body ages & breaks down faster!

4.    Awareness of Posture & Move more

Poor posture puts stress on the body & nervous system & increases the risk of degenerative arthritis & poor health. Make the conscious choice to move more, take the stairs & get up out of your chair more throughout the day.

5.    Have gratitude DAILY

When we are grateful or giving thanks for things in our life, no matter how small, we are in a happier/ more positive frame of mind. It is amazing how much more motivated and full of energy we can be when we are in this state of mind. Say thank you for as many things as you can think of every day & observe your improved emotional wellbeing!