Mint Falafel & Quinoa Couscous

How are you? 

It’s been a while since I have touched based with you! I was creating more yummy healthy recipes recently and thought I would  pass on one of my yummy recipes from The Power of Living Raw for you. The family will love it. 

The year has kicked off and already we are in February. Such a beautiful time of the year. It is always a fun month for me and my girls with our birthday so close together and many friends also share birthdays around the same time and on the same day. 

I am keeping myself busy this year in Sydney with updating the Bikini Mama and the NEW Shape and Shred 10 week coaching programme. 

I am currently leading a group of women through this programme and every excited of their transformation and goals.

 I love this job so much and wanted to let you know my coaching is going from strength to strength. The NEW Shape and Shred is designed to get you results even quicker while I keep my finger on the pulse of your coaching. Its motivating and supportive from week 1 - 10. Today the team got a very special Live Chat while I shared for the very first time my in depth story of How I recognised my own unhappiness and HOW I pulled myself out. It was a 35 min story to help inspire my team. I share some very personal and in depth stories how toxic my life was in my 20’s 26 years ago!

The testimonials are rolling through and I can hardly keep up with updating the stories on my website. But if you get some time check out some of the recent stories. 

I am also very busy teaching Yoga in Sydney and in my local community, Mosman and Balmoral Beach, many of my sessions are now Private coaching sessions.

The Turmeric Tonic is going well and slowly sharing this healing juice with more and more people.

Mmmmmm speaking of Turmeric Tonic, can you just imaging the tonic going nicely with this recipe below?!!!

My brother likes to add sparkling water to his and dare I say it a drop of lemonade… ! I think he thinks he is doing something good for his body by drinking it even if he adds SUGAR!!!

My Dad has had is Hip operation and is recovering well, we are so blessed he could have a second chance at life and now is working hard to build up fitness and rid the tummy fat that piled on with not much movement, he was in a lot of pain for sometime.

Check out the Mint Falafel and  Quinoa Couscous Recipe below.

Mint Falafel and Quinoa Couscous

Learning to add herbs and spices to your food makes the Raw food journey so much more tastier. Falafel 
are a fun 'fast food' but with the taste of a gourmet restaurant meal. The mint and lemon give this recipe a 
lovely clean and fresh, satisfying taste. 

Makes 6
For the Falafel
2 tablespoons chia seeds
Juice of 1 lemon
1 cup (7 oz/200 g) chickpeas, canned and rinsed, or dried and soaked overnight in water
½ cup (3 oz/85 g) quinoa, cooked
1 cup (1 oz/30 g) spinach
1 cup mint, packed
½ cup basil, packed
½ cup fresh coriander (cilantro)
1 teaspoon cumin
1 teaspoon garlic powder
1 tablespoon olive oil
¼ teaspoon Himalayan pink salt or Celtic sea salt
¼ cup (1½ oz/45 g) quinoa flakes or quinoa flour, plus extra for dusting
1 teaspoon coconut oil
Iceberg lettuce, to serve
Cherry tomatoes, to serve
I tablespoon kefir yogurt, to serve 

For the Quinoa Couscous

1 cup (8 fl oz/250 ml) boiling water
1 cup sprouted quinoa 
1 tablespoon chia seeds
¼ teaspoon Himalayan pink salt or Celtic sea salt 
1 tablespoon olive oil
1 garlic clove, sautéed in ½ teaspoon coconut oil
1 spring onion (scallion), finely chopped
½ cup (3 oz/85 g) sun-dried tomatoes
2 cups (12 oz/350 g) fresh tomatoes, finely chopped
1 cup basil
For the Dressing
2 tablespoons balsamic vinegar
Juice of 1 lemon
2 tablespoons olive oil
1 tablespoon chia seeds
To make the falafel, mix the chia seeds and lemon juice together in a bowl, and set aside to form a 
gel-like consistency for 5 minutes.
Process the chickpeas, quinoa, spinach, mint, basil, coriander, cumin, garlic, olive oil and salt. In the 
bowl of a food processor until it binds together. Take heaped dessertspoons of the mixture and roll 
into patties between the palms of your hand.
Dust the quinoa flakes or flour on a chopping board. Roll the falafel in the flakes to coat all around. 
In a pan, heat the coconut oil. Fry the falafel for 3–4 minutes on each side, or until golden brown. 
To make the couscous, pour the boiling water, couscous and chia seeds into a large bowl. Add the 
salt, and olive oil, stir, cover and set aside for 10 minutes.
Add the sautéed garlic, spring onion, sun-dried tomatoes, tomatoes and basil and stir to combine.
To make the dressing, pour all the ingredients into a glass jar. Secure with a lid and shake well to 
combine. Season with salt and pepper to taste, then stir through the couscous.
Serve with iceburg lettuce, cherry tomatoes, and kefir yogurt.

So yummy!

If you are struggling with any weight loss goals or need a coach to help you over then next 10 weeks, I would be more than happy to set up a time to discuss your goals and work out where I could fit in to help! 

I have just had a few private clients finish up coaching and now have availability. Let me know soon as these times will book up fast. It is the perfect time of the year to take action and get your body in the best shape possible and most of all reclaim that INNER HAPPINESS and VITALITY. 

Please feel free to click reply and just say a quick hello.

Enjoy.

Namaste 

Nicky  xx

CHECK OUT MAXENE STORY HEREMaxene contacted me 6 weeks before Xmas. She is now glowing and so happy she shifted the few kilos she struggled to move for years. Every time I bump into her in my community she is radiating and oozing more happiness and energy. Sorry but it’s true, when we shift a kilo or two it does add a bounce back in our step, I can really see this with Maxene, she is divine and gorgeous. Who said we have to get old and tired, and in pain. Maxene also drinks my Turmeric Tonic weekly.

In life, everything has timing, and for me that occurred 6 weeks ago when I bumped into Nicki Arthur in the locker rooms at my local gym.

 

I mentioned to her that I was constantly battling my 2-3 kgs weight gain which I wanted to rid and although I was quite vigilant during the week, after the weekends, I was back to square one!

 

Her wonderful face lit up and she said….”I can help you!!’ 

She told me that on her program we just needed to tweak certain things for the desired outcome.

 

Tweak she did and 6 weeks to the day, I have lost 4 kgs!!!

 

It was so easy and doable and her vivacious spirit and motivational enthusiasm 

kept me on track, with weekly catch-ups, and weekly emails with recipes and shopping lists.

 

I feel amazing and love the fact that I can slip easily into clothes and have a new sense of eating properly.

 

I can only praise Nicki and would highly recommend her to anyone, as I already have.

 

M.Green

 

Nicky Arthur

nickyarthur@icloud.com

www.nickyarthur.com.au

FB               NICKY ARTHUR 

INSTAGRAM NICKYARTHUR2

BOOKS

The Power of Living Raw

Cooking with Chia 

How To Be a Happier Mum iTunes

DVD

Yoga Bali 

CDS

Relaxation/meditation 35 mins 

Quick- Fix 15 Min Relax 

BIKINI MAMA MISSION

Nicky Arthur

nickyarthur@icloud.com

www.nickyarthur.com.au

FB               NICKY ARTHUR 

INSTAGRAM NICKYARTHUR_2

BOOKS

The Power of Living Raw

Cooking with Chia 

How To Be a Happier Mum iTunes

DVD

Yoga Bali 

CDS

Relaxation/meditation 35 mins 

Quick- Fix 15 Min Relax 

BIKINI MAMA MISSION TO LEAD OTHER MAMAS TO COMPLETE INNER HAPPINESS & VITALITY 

http://www.nickyarthur.com.au/bikini-mama.html

Check out Bikini Mama Liz's Story and how she pulled herself out from living a stressful life and shredded 10 kg on my program. 

Liz Story 

https://youtu.be/c38GTUX0P_0

7 Foods that drain your energy

7 Foods that drain your energy


What you eat, is what you get! What you eat can have a major effect on your energy and vitality.

We all know white bread, white rice, flours, gluten, Wheat and sugar can play havoc on your body when eating it daily. 

Not only will it hold back of your weightloss goals but it can drain your energy, big time! Some people refer it to a "Food Coma" after eating these following food types. 

Keep nutrition simple and live. 

If you are confused and need a help with eating plans, yummy guilt fee energy giving recipes, weightloss plans, training plans then contact me direct for private coaching or team kick off with the new Bikini Mama Shape & Shred 10 week challenge. 

 1. Pasta, white bread & rice

Grains are rich in carbs, which provide the body with a good source of energy. While coaching with me I educate you clearly on what exact carbohydrates are energy giving, low Glycemx, when to eat them and when not. 

2. Packaged Cereals, Yogurts and Other Foods With Added Sugars

Many foods on the market are loaded with added sugars, which, when consumed too frequently, can take a toll on your energy levels.

SUMMARYFoods containing high amounts of added sugars can zap your energy levels rather than boost them. They may also increase your cravings for other sugary foods, which can create a vicious, energy-draining cycle.

3. Coffee

When consumed in moderation, and at the right time of the day, coffee can have  positive physical and mental effects.

Too much caffeine can also negatively affect the quality of your sleep, which can reduce your energy levels over the long term

SUMMARYWhen consumed in moderation, coffee can boost energy levels and provide a slew of additional benefits. However, regularly relying on coffee to boost your energy levels, rather than on proper nutrition and sleep, can backfire over the long term.

4. Alcohol

Alcohol is known for its relaxing effect.

In fact, many people report that having a little alcohol with dinner or in the evening tends to help them fall asleep more easily. Although this may sound positive, it’s not necessarily so.

SUMMARYConsuming too much alcohol, especially around bedtime, may reduce the quality and duration of your sleep, likely causing you to feel more tired the next day.

5.Fried and Fast Foods

Fried and fast foods can also drain your energy, because they are generally high in fat and low in fiber, two factors that can slow down your digestion. Hence why you can feel heavy and sluggish after eating them 

Slower digestion can reduce the speed at which energy-boosting nutrients enter the body, delaying the increase in energy you might generally expect following a meal.

SUMMARYFried and fast foods are often low in nutrients, high in fat and low in fiber. They can slow down your digestion and displace energy-boosting nutrients from your diet, potentially draining your energy levels over the long term.

6.Low-Calorie Foods

When snack time rolls around, some people opt for low-calorie versions of their favorite foods, believing they’re the healthier choice.

However, including too many of these foods in your diet may lead you to eat an insufficient number of calories throughout the day, which can severely reduce your energy levels.

Calories are a unit of measurement used to estimate how much energy a food will provide your body once it is digested. Your body uses calories to sustain basic functions such as breathing, thinking and heartbeat.

7. Energy Drinks

Energy drinks can provide you with a short-term energy boost, but most on the market have hidden sugars and often up to 10 teaspoons. 

Consuming large quantities of added sugars can cause your energy to spike, then drop sharply, potentially causing you to feel more tired than you did before consuming the drink.

Moreover, as is the case with coffee, those who regularly consume energy drinks may build up a tolerance to the caffeine they contain. This means the drinker needs to consume increasingly larger amounts to experience the same energy-boosting effects

For more reading on foods that can drain and zap your energy check out

https://www.healthline.com/nutrition/foods-that-drain-energy?

Do you want help with your nutrition and weight loss goals? All you have to do to get started is email me direct nickyarthur@icloud.com and leave me a message for Private coaching or my next round of Bikini Mama Shape and Shred Program.

Namaste 

Nicky xx

or go to 

http://www.nickyarthur.com.au

Merry Christmas! Healthy Raw Vegan Banana Xmas Cake & get your RAW Xmas Pudding Recipe

Wishing you a beautiful Christmas and all the very best for a healthy, happy and prosperous 2018.  Check out latest edition of Banana Cake,  my 2017 Raw Vegan Banana Xmas Cake, many of my clients and friends got to taste and loved it! Moist, Sweet and nutrient dense. It is super easy to make and super healthy. The mixture is all RAW - Meaning you could eat it raw, like cookie dough ha, but I have chosen to lightly bake it for 2 hrs to give it that yummy texture. A good recipe to have around the house for when you have visitors or health nuts  like us calling in to your home.  Have fun with your families and friends. May all your dreams and happiness come true.  Look forward to hearing from you soon. Namaste Love and Light helping to heal the world. Nicky

BANANA PROTEIN CAKE

3-4               Bananas 

1    cup of   Pitted dates 

200 mls       Egg white - opt 

1                  Lemon squeezed 
1 scoop of Raw Vegan Vanilla Protein Powder- check out Pranaon.

1 cup           Flax meal or LSA 

1 cup           Coconut flour 

1 Cup          Almond flour (make your own)

1 tbsp          Coconut oil

1 teaspoon Cinnamon 

1 teaspoon Nutmeg 

1                  Lemon rind 

1 inch          Fresh Turmeric

1 tspn         Turmeric 

2 Tbson      Coconut sugar (opt)

Step 1. Blend banana and dates in the food processor.

Add egg whites, coconut sugar, spices, lemon rind and fresh turmeric.

Add dry ingredients (raw flours) last, process well.

Oil cake pop out cake tin with coconut oil well.

Pour mixture in cake tin, bake slowly 100 degree - 120 for 90- 2 hrs or until cooked. Test with fork.

To serve, with coconut yoghurt or natural yoghurt and drizzle honey or for a naughty cake, ice with home made icing mixed with LEMON, or cocao icing. 

This cake is nutrient dense and is nice cut into little squares for serving. It pops out of the cake tin lovely and looks great as a real natural cake or iced.  


If you are after the Raw Vegan Xmas Pudding check it out below. 


Namaste 

Love and Light helping to heal the world.

Nicky xx

Nicky Arthur

nickyarthur@icloud.com

www.nickyarthur.com.au

FB               NICKY ARTHUR 

INSTAGRAM NICKYARTHUR2

BOOKS

The Power of Living Raw

Cooking with Chia 

How To Be a Happier Mum iTunes

DVD

Yoga Bali 

CDS

Relaxation/meditation 35 mins 

Quick- Fix 15 Min Relax 

BIKINI MAMA 10 Week Private Weight Loss Coaching 

Raw Healthy Christmas Pudding - Gluten free

I couldn't leave you this year without a Yummy Raw Christmas Recipe.

Of course it is guilt free! Wheat, dairy, gluten and refined sugar free. No nasty additives or oils either! Grab the ingredients today and you can be treating your friends and family to the healthiest Xmas Pudding around!  I served this recipe last Christmas and will be making it again this year for Christmas Day for my loved ones (mostly non-Raw Foodies). You can serve this to your Mum, Dad, Nana and friends and they will love it.


Ingredients for the Xmas pudding


1 & 1/2C almond flour


1/2C flax meal


1/2C flaked almonds


1/2C chopped walnuts


1C chopped sultanas- OR  I used Cranberries.
6 chopped medjool dates 
2 chopped figs
 2T sour cherries chopped
2T white mulberries chopped


1t cinnamon

1t nutmeg

1T mixed spice

1 tspn turmeric spice 
1/2t ginger
few drops almond extract

1t vanilla extract
Rind and juice of 1 lemon
  Rind and juice of 1 orange

2cm piece ginger grated- 
pinch cardamom


Method


Mix all ingredients together in a bowl. Set aside. 

In a high powered blender combine:

1/2C almond nut butter or you can just use LSA
1/2C coconut oil / butter - I used both 
1 Table spoon Agave or honey 

1 Tablespoon Molasses - If you don't have molasses you could substitute it for honey

6 medjool dates (soaked to soften and pitted)

Pinch Himalayan crystal salt


Blend all ingredients together. 
Add to ingredients in bowl and combine. Shape by hand or using a small bowl and turn upside down onto baking paper or paraflexx lined dehydrator sheet & dehydrate at 105°F for approx 5-6 hours.*

 
*If you don't have a dehydrator you can try this in the oven at the lowest setting (on or below 50°C) with the door slightly ajar. 

Check every hour. It is done when a skewer placed in the middle of the pudding comes out fairly clean. (You want the pudding to stay slightly moist). 

I made this the day of a party and baked it on low. It still came out beautiful and moist.


Ingredients for the custard cream


1/2C coconut meat, 
1/2C coconut water, 
1 vanilla bean pod - scraped,
 pinch Himalayan crystal salt,
 pinch cloves, 
1/2t star anise, 
pinch turmeric. 

Blend all in a high speed blender. 

Serve over Xmas Pudding.



For those who want to still use custard or cream on Xmas Day, you could lightly drizzle over and some with the Raw Custard cream.

 

This is a very quick easy enjoyable recipe, you just need to make sure you have the ingredients.

Blessings at Christmas 

Nicky x

http://www.nickyarthur.com.au