Mother Grain 'Quinoa'

I love this grain. Being a Raw food lover doesn't necessarily  mean you have to be 100% Raw. You can easily live a raw food lifestyle and aim to eat 80% Raw 20% cooked. That way you get to enjoy some of the other SUPER FOODS that have been around for ancient years, just like the Mother Grain 'Quinoa' pronounced 'Keen-Wah'

I am surprised daily at how many folks are still unaware for this amazing creative grain. I speak to many people in the health and fitness industry daily and I am quietly surprised at how many people have not yet  heard of 'Quinoa'
It's my job and passion to share these healing foods to the world and to you! After all nature attended us all to live a long, happy and healthy life. Right. But what went wrong? Food and nature started being tampered with. Year by year more and more processed foods were introduces, more chemicals have been used to spray and protect the harvesting of our food, more toxins pollute the air and the list goes on.

Exploring the ancient super foods excite me, because it is an easy way to get right back to nature in its wholesome natural form as much as possible. Just like the wonder seed 'chia' hence why I loved writing and creating my new cook book 'Cooking with Chia'

http://www.bookdepository.com/Cooking-with-Chia-Nicky-Arthur/9781742573311?redirected=true&gclid=CM7nwP2t17gCFYTApAod7lsA8Q

Think about it for a minute. These seeds and grains are organic, and have very rarely any processing or additives. They come in their most natural state and in a nutshell they can HEAL and energise your body, mind and soul.

I can write and talk about nutrition all day. I still find it hard to listen to Doctors and specialist, nutritionist who are heavily over weight, or even under weight, and don't radiate inner health and try to preach health and nutrition when it is simple the proof is in the pudding. Being healthy shows. Its something you feel from within. Your energy is high and you can go and go all day like a ever ready battery.
My wish is everyone in the world can feel this way, and all live a long healthy happy life.
So this week I am sharing the 'Mother Grain' Quinoa. I personally love the Certified RED Quinoa.
It comes in many different colors, but the red is a great contrast in salads and cereals. There is so much you can do with this grain. I use it a lot in my chia recipes and makes a healthy high protein meal or snack.
It has a nutty and delicous taste and . It’s also pretty good on iron and fibre, which gets the nutritionists excited.

 Quinoa 

1. Wash the grain before use 
2. It looks like a grain but is actually a SEED!
3. It has an intersting taste and texture, I love the chewy texture and 
4 I recently spent time in LA with my cousin Sussie from Peru and learnt from her the Grain that is commonly used in Peru for many years is best soaked and then cooked unitl the seed opens to reap the full health benefits. I see many cafes using quinoa these days but the seed has not been cooked long enough and is quite closed
5. It has become more readily available just like our wonder seed CHIA.  
6 Use it in breads, crispbreads, cereals, desserts, stews, quiche and salads
7. Great for vegetarians and gluten free lovers

I love Quinoa and always have a bowl ready in my fridge for those quick and easy recipes.

Check out my next Cooking Raw Class
To book email nicky@nickyarthur.com or call Nicky 0404755271 

www.nickyarthur.com

RECIPES FROM OUR TEST KITCHEN TO YOUR HOME KITCHEN

Quinoa Soup

This hearty tasty soup is perfect for those nights where you need something quick and easy for the whole family to enjoy. Great on those cooler winery days.
A great recipe for the kids to help prepare.

Ingredients


1 TBSP Extra virgin oil
3 vegetarian sausages
1 onion, finely chopped
1 tspn garlic granules
2tsp paprika
4 cups savoy cabbage, very finely shredded
8 cups of vegetable stock
2 bay leaves
1 cup brown quinoa, rinsed and drained

1 can cannelloni beans, rinsed and drained
2tbsp fresh chives

Heat oil in a  pan, saute the sausage and onion until golden. You can substitute the vegetarian sausage fro chicken or fish. Stir in the garlic, paprika, cook for 1 min

Add the cabbage, stock, bay leaves and season salt and pepper in a large pan, add the sausage and onion, Bring everything to the boil, add the quinoa ( I pre-cook my quinoa can continue simmering for another 15 mins. Add the beans, bring back to the boil, reduce heat, cover and simmer for 12 mins.

Remove the bay leaf, stir in the chives.

BENEFITS

1. High in protein

2. High calcium

3. Rich in  iron

4. High essential amino acids

5. Gluten Free/dairy free

UP & COMING WORKSHOPS AND EVENTS

10 Week online Challenge 1 August 2013

To join the MBT kick off group this month email 

 nicky@nickyarthur.com

Lorna Jane VIP Raw Food Cooking Demo night 

Thursday 8 August in store 

Sydney Mosman Cooking Raw 17 Aug 2013

Fun, nutritious & yummy raw food classes. Discover the health benefits and healing foods to boost your energy. Gluten and diary free.

To book email nicky@nickyarthur.com

Raw Zucchini Crisp Bread

Raw Zucchini Crisp Bread

1 Cup almonds
1 cup of mixed sunflower and pumpkin seeds
2 Tbsp Chia seeds
1 large zucchini grated
1 Tbsp cold pressed olive oil
pinch sea salt
1 tspn cumin
1 tspn oregano

Method

Process all nuts until fine. Add all other ingredients. The moisture from the zucchini makes the mixture very moist and workable to spread out on the baking paper. Once processed together, place mixture on a tray lined with baking paper, I normally like to press it out with my hands, or you can roll it out by using another sheet of baking paper on tip and rolling pin.

Dehydrate or if you do not have a dehydrator bake on a low heat for 20 mins, or you can heat up your oven hot, place the tray in the oven with your mixture, and then turn oven off and allow it to dehydrate over night.

Serve with fresh home made humus, or spread avocado on top. A great gluten free, dairy free snack, that will energise your body and calm your soul.

Enjoy!

Happy and healthy Raw  cooking
Nicky

Have you checked out me  New book 'Cooking with Chia' if you want to create a change in your way eating and increase energy or even lose weight, this book is a great start to helping you learn about the New Raw Food lifestyle
http://www.booktopia.com.au/cooking-with-chia-nicky-arthur/prod9781742573311.html

Eating healthy while Travelling and stop Jet lag.

Wow I am here in Los Angeles for my Bikram Yoga Teacher Training. I was so impressed on the plane with my food I wanted to share to help others know it is possible to continue to eat healthy when travelling.

When I normally travel I take my own fruit nuts and veges. This time when I booked I notice I could select RAW VEGETARIAN! Of course I was excited, but also interested to see. 

Six weeks on and I forgot I had ordered this RAW VEGETARIAN FOOD, so much preparation was taking place prior the departure, from packing up my house ready to move on my return, to organising my precious girls and fitting in intense training and study.

So here I am on my flight and next thing I receive my meal well ahead of everyone else. I am wondering why am I so special? Why am I receiving my meal way before anyone else. 

Wow I was impressed, it was nearly everything I normally eat. A fresh plate of all my favourite  raw green vegetables and a side plate of salad and fruit.

A while after  I was served a fresh fruit salad, the freshest possible! I had my own chamomile tea with me and I felt like I was in heaven. 

The flight was 13 hrs and my amazing Auryvedic Mind and Body Doctor Rama Prasad gave me some tips for travelling to try and minimise any jet lag. One of them was to minimise heavy foods and grains and drink plenty of water.

I could have done better with the drinking, but once I had eaten I pretty much tried to sleep as much as possible in fact the whole way there I curled myself up and if I wasn't sleeping, I was relaxing and meditating.  I also used my  essential oils, a beautiful blend of chamomile oil and lavender. 

When we started our descend I was again served before everyone else a plate of RAW VEGETABLES this time with humus. Again this was heaven to me, and pretty much what I would eat for breakfast. 

So my banana and strawberries that were packed up the top in my bag in case my food didn't meet my expectations, was not needed. 

Now for the best part this flight was one of the best flights I have had. I have flown business class before but this was VIRGIN AUSTRALIA and I was impressed. I had great service, everything I needed, plenty of room, and it was a beautiful new plane.

Thanks to Dr Rama Prasad and his tips to minimise jet lag, I arrived in LA raced around all day organising my food and phone and  managed to stay up until it was bedtime time in LA. I slept for 10 hrs and no jet lag.

I had my first class last night and felt like my body was in PEAK PERFORMANCE, in fact I had one of my best practices. 

I am not allowed to blog or face book while here about what goes on at Teacher Training and I can understand why, so folks I will be in touch with more HEALTHY TIPS for your mind and body and share my personal experience while staying here in LA for the next 9 weeks.

Try a RAW FOOD DAY, your body will love it, not only will it alkaline your system it will provide you with unlimited energy.

Have a fantastic day!

Live from Hollywood 

Nicky xx

You can find Dr Rama Prasad here http://www.ayurvedaelements.com/
For weight loss, healing the body from disease or illness, any health  digestive system issues.

Easter Raw Chocolates

Easter and chocolate do go together.  But as you know not all chocolate is good for you.
Aim for Chocolate - cacao in its natural state. If you make it yourself using my Raw Chocolate recipe you know it is as natural as you can get it with no additives or colourings. 

I recently visited a Chocolate shop, and was intrigued by their home made chocolates and all variety from milk, white and to the darkest pure bitter chocolate. Of course I bought the darkest pure I could find, it was 90% dark and it did taste a little bitter.

I had a conversation with the owner of the store about CACAO  chocolate rather than chocolate made from COCOA, notice the spelling difference. She had never heard of CACAO which I find it very hard to believe. How can you have a chocolate shop and not know about CACAO. The owner of the shop makes beautiful hand made chocolates  for her stores and was very knowledgeable about chocolate and the best quality and process of making fine chocolate. Her chocolates are divine. 

So off I went to research and learn more about the CACAO and the bean. 

Cocoa is derived  from the Cocao bean. 

It's native South Americaand is often referred to as a super food. Along with my wonder seed Chia. 

Cacao beans come from the Cacoa tree, Theobroma cacoa to give its botanical name and interesting Therobroma translates from the Greek as 'Food of the gods' 

So why is the dark chocolate so good for you when it is as close to its natural state as possible?

• Cacoa beans are a high rich source of antioxidants. However, cacoa beans are most often roasted and in this process they lose some of the nutrients. This processed form is called Cocoa.
• Both Cacao and Cocoa are high in antioxidants, but cooking destroys their valuable substances and by adding milk inhibits their absorption.
• Cacoa/Cocoa contains Theobromine, which is a bitter alkaloid that is similar to caffeine. Theobromine helps to dilate blood vessels and is a natural circulatory stimulant encouraging the flow of oxygen to all parts of the body including the brain, which helps with mental clarity and memory. Never fear Theobromine is not addictive. 
• Theobromine can also help smooth muscles, and has been proven to reduce symptoms of asthma and lower blood pressure.
• A Harvard Medical School also show that by consuming large amounts of Cacao/Cocoa it can significally  lower rates of Heart Disease and cancer
• Magnesuim- Many people are deficient in Magnesium. A vitamin that plays a big role in bone health, heart health and is essential for over 280 biochemical reactions that take place in your body.
• Studies show being deficient in Magnesium can increase the risk of heart attacks, stroke, type ll diabetes and osteoporosis. One of nature's richest sources of Magnesium is, you guessed it CACAO. 100 grams of cacao contains about 550 mg of magnesium.

It questions me, could this explain why sometimes you crave chocolate... you may be deficient in magnesium and I say time and time again in my workshops and seminars, we simply can not get enough magnesium from our food because often the soil today is deficient. 

So over Easter enjoy my Healthy Raw Chocolates that I know will serve your body not rob it of nutrients.

Tip for mastering the Easter temptations. 

1.  Be prepared- have your home made RAW chocolates ready in the freezer
2. Commit to saying no to processed chocolate and Milk chocolate. If you can not make it, then reach for the  most darkest  and organic Chocolate possible. 
3. Plan well. Make home made chocolates for your special ones and rather than it going in your mouth share the LOVE of this QUALITY CHOCOLATE. 

                                                             Nicky's Raw Chocolates

                                                        2 Tablespoon coconut oil

                                                        2 Tablespoon cacao powder

                                                        2 Tablespoon agave 

                                                        pinch sea salt

For vanilla Chocolates add a half a vanilla bean. Decorate with cranberries.

Method

Melt the coconut in a saucepan. Pour into a bowl,

add other ingredients and mix. Spoon into cupcake patties and freeze until ready.

Chocolate Balls

Ingredients 

 1 cup almonds

2 tablespoons cacoa powder

2 tablespoons agave

3 fresh dates, or extra agave

1 tablespoon water

Method 

Blend all ingredients in a food processor until well

blended. Roll in to little balls. Place 1 tablespoon

cacao in a bowl and roll balls in the cacao as a

chocolate dusting.

Store in freezer. Delicious served with fresh

strawberries or on its own with a green tea.

Finally we are celebrating the new book release 'Cooking with Chia' where you can order in any leading book stores or department stores today and find more YUMMY healthy desserts. 

Hope you enjoyed this blog on Cacao and it healing powers. 

Happy Healthy Easter

Stay safe and healthy

Nicky 

How to have a Peak Performance Mind and Body

I have just finished week three of my peak performance detox and reaping the rewards of unlimited energy and a calm and positive mindset.

If you have been following the last few blogs you would have read the recent changes I have made to my nutrition, and routine.

My online 10 week mind and body program is very similar. Particularly with the nutrition. Trying to aim for wheat free, gluten free and easing off red meats, and diary. Many health benefits come with this way of life. Scientifically and medically proven along with healing yoga postures you can do in the comfort of your own home.
http://www.nickyarthur.com.au/#page=10week
However the mind and body herbal medicine has been helping me detox and cleanse my entire internal body inside out.

They say it takes three weeks to create a new habit, and it is true. I now wake up excitedly looking forward to my plate of veges, salad, dips or home made gluten free crisp bread.

I am enjoying whizzing up a new dip each morning made from chick peas, or beans. I have been also making my own Taziki made from natural yogurt or goats yoghurt's for toppings and spreads for the salad and crispbread. Food that fuels my body for my day ahead.

Part of my detox process has been resting the digestive system for 16 hrs. This means I have my last meal in the afternoon. If you are wanting a consultation with my amazing Dr Rama Prasad who is a specialist in the Mind and Body Medicine please contact him on 0425233426 or email info@ayurvedaelements.com
It may be one of the best steps you have taken towards quick starting your body again to renewed energy. Or check out my online program to help you make a start.

It has been so rewarding and exciting how great I feel and I want to share some of the benefits from the detox and cleanse process. For me I thought I was feeling healthy and energised but it has taught me how true it is that most people are not at their FULL POTENTIAL and I had fallen into thinking I was healthy and energised. But slowly things had slipped after a very emotional and challenging past year and unfortunately an acidic body does not necessary  mean it has tom come from the wrong food. Acidity can come from stress. It is vital to rid stress out of the body, I refer to it as stagnant energy. Then you can feel like your are moving forward and free of all pain.

MIND BODY DETOX BENEFITS

• Increase energy
• Improved digestive system
• Better sleep
• Waking up energised and light, no heavy feeling, or sluggish
• Clear skin- feel like I have had a facial
• Increased happiness 
• Positive Mindset
• Eliminate sugar cravings and any food cravings, not hungry at all
• Increased physical training rewards 
• Better Focus
• Increased concentration
• Mental and Physical peak performance

My new Raw Food book is released April 7th 

Next workshop including Yoga Meditation and cooking session April 6th Please email nicky@nickyarthur.com to book today.

Love and light 

Nicky 

Mind Body Herbal Medicine Journey

If you read my previous blog from my week one following my total detox mind and body program with Dr Rama Prasad you will be interested to know week two the energy is was unleashed and mental clarity is flowing.

How can a tired sore struggling body one week transform into  a peak performance the next. My entire Mind and Body feels different. 
The physical body has gone from sore and struggling and in my training I am able to train with intensity and focus. This is allowing me to go from strength to strength and I can feel the progression in my training each session. The mind is not fighting and is more positive when the tough gets tough.
I can see and feel the difference in my digestive system. The bloated feeling is gone, I am feeling lighter, leaner and more energised, all of what Dr Rama Prasad http://www.ayurvedaelements.com/ promised. 

One of the key things I have learnt is you may think you body is healthy and happy but until you do a detox you learn so much more about your body. I had toxins in my body that needed to come out. My system was a little acidic, even though I claim to eat a very healthy alkaline based diet. How could this be? Its the dreaded word 'Stress' I have learnt though my practice of Yoga and Meditation and Yoga nutrition you just have to get rid of the stress.

I spoke for the Leukaemia Foundation this week and had great pleasure getting to know some of the patients struggles. One lady shared with me she thought she was never a stressed person, but after her research into the her disease she shared with me from her reading and knowledge, it comes from stress. She also said to me with such depth and meaning ' I don't want to be stressed or live with stress' 

Managing stress is something we need to continue to learn to manage on a daily basis. From my experience Yoga, meditation and practising relaxation has helped me let go of stress, and manage  the challenges that can occur in our life. 

It all becomes so logical and clear when you get a good understanding of how the body works, especially our digestive system. If we eat with adrenalin running around our body, or in a stressed state, how can I body process this easily. 

It is important to eat your food slowly and in a positive mindset. It was something I learnt in Bali from the Balinese, to bless your food with gratitude, be calm and around nature. 

When the sunsets I often listen to the birds chirping and preparing themselves to fly off home, its something I remember my mum telling me as a child. She would say ' Listen to the birds, they are all flying off home to prepare for bed' and then in the morning what do we hear, the birds are back and awake chirping and excited about their day, they wake with the sunrise.
Living a natural life aligned to nature helps us understand how the human body can work in its best optimum peak state. The best sleep you will ever get is  researched and scientifically proven it is between 10pm-2am. How many people do you know still up at 10pm- 12 pm. They are missing a whole 2 hrs of quality sleep.

I am in week 3 of my cleanse and I really can't express how amazing I feel. The energy is increasing everyday and there are no low energy periods in my day. I feel vibrant energised and excited about my life and journey. I am not hungry, feel leaner but not focusing on weight loss, but more mental clarity, energy and the cleansing of toxins and releasing any acidity from my internal body. The weight loss seems to be helping my Bikram training and I feel more in a peak performance state, as my training session are becoming more powerful and positive everyday. The negative self talk of not being good enough for this BIKRAM training has gone. Even though it is known BIKRMA tries to break you down and if you don't think you need to be broken apparently you do!

Best of all my body is waking up before my alarm and I feel peaceful and energised to start my day at the crack of dawn with the birds. 

Previously I would do some writing or meditation before I would eat my breakfast. While I am on this cleanse I am doing a mini meditation and straight up to prepare my breakfast, then write.

I would like to share this crisp bread recipe. Because I am on grain free, I miss my breads and this is such a nutritious and satisfying recipe. Preventive health is the way to go adding mindset exercises and Yoga nutrition will get your body in a peak performance and a zest back to your life. 

Note: Be aware it will get your bowls moving, remember a healthy body should be going at least 3-4 times pr day, and should be fluffy and floaty, not sinky and stinky. 

                                                   Quinoa and Kale Crisp bread

1 cup Kale

1/2 cup fresh basil

1 cup pre cooked quinoa ( I use the dark seed)

2 cups LSA

1/2 cup sunflower seeds

1 tsp cumin

1 tspn oregano

1/2 tspn sea salt

1tsp olive oil

1/3 warm water

Process kale, basil, cumin, oil, salt, oregano first add to a large bowl. Process sunflower seeds (or you can add pumpkin seeds) just until forms fine crumbles, add to bowl, add LSA and water, mix well until forms a dough consistency. Be careful with water, add slowly as you mix, you may need more or less. Line out large flat baking tray with baking paper, press mixture out then use another sheet of baking paper to go on top, roll out with a rolling pin on top of the baking paper, so it does not stick, roll out fine, aim for a fine flat bread.

You can dehydrate or bake on a low heat 100 degree for 15- 20 min. Be careful not over cook, it does not take long and is easy to burn. I bake for 10-15 mins and then turn oven off for 5, it usually dries it out nicely. Cut with pizza cutter into nice square and top with avocado, salad, hummus, or just plain Vegemite or a home made fresh jam.

Benefits of Quinoa.

Quinoa  comes from a seed, so it is grain free, people often think it is a grain. So it is gluten and grain free. A great source of protein, fibre , iron. Contains lysine, which is known for tissue growth and repair. Rich in Magnesium, Magnesium helps to relax blood vessels and thereby to alleviate migraines. Magnesium also may reduce Type 2 diabetes by promoting healthy blood sugar control. Other health benefits of magnesium include transmission of nerve impulses, body temperature regulation, detoxification , energy production, and the formation of healthy bones and teeth.
High in riboflavin (B2) and high in manganese - an oxidant which can help prevent damage of the mitochondria during energy production as well as protect red blood cells and other cells by injury by free radicals.
 sourced from http://www.mindbodygreen.com/0-4994/7-Benefits-of-Quinoa-The-Supergrain-of-the-Future.html

March workshop was a great success and sell out. Details below for our next Workshop April 6th 9am-1pm Lunch included with Cooking session you will LOVE! To book email nicky@nickyarthur today