Saucha Sundays

A touch of purity and an element of clearness… awaken your inner mind through bringing ‘Saucha’ into your life.

But hold up…  “what even is Saucha?”
Put simply, Saucha is one of the five Niyamas, stemming from Patanjali’s Eight Limbs of Yoga. It often translates as ‘cleanliness’, however not only physical cleanness (like a tidy room), but also an awakening of your inner mind.

Saucha is much more than just #YogaTalk… Incorporating Saucha into our everday life allows us to arrive on our mats with focus, but also aids us towards being healthier, happier and more aware.

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HOW TO bring some Saucha into your life this Sunday…

Fresh & Clean Food

  1. Clean out the pantry of any processed, sugar-overloaded, expired CR@P!
    • Your body is your body, and we were only given one, so treat it well. Toxins and chemicals in our food can severely impact the way we feel physically, but also the way we think (for example, certain additives in food can create imbalances with our hormones, causing unnecessary mood swings).
  2. Clean out the fridge, and stock it with FRESH produce;
    • Like I suggested with the Pantry, clean out the fridge of any sauces, take away meals, high sodium foods that you know deep down your body will not enjoy in the long run.
    • Before you restock it, give it a good wipe down! All you need is a warm sponge, some white vinegar, eucalyptus oil or natural soap. Kill that bacteria – your body has enough of it growing inside you already.
    • Load it with fresh produce (organic where possible) from your local market, rinsing and storing it in such a way that keeps it preserved and fresh/alive for as long as possible.
  3. Cook once, eat twice;
    • Prep for the next day(s), depending on your weekly schedule.
    • The best way to preserve your perishable goodies is by ‘partially cooking’ them, and storing them in the freezer in freeze bags or glass containers. This means baking or steaming things like sweet potato, beetroot, pumpkin etc so they’re about 70-80% cooked. Allow to cool before storing in the freezer for later. This also makes it super easy and quick to whip up a delicious dinner dish when you come home from work (and cooking is the last thing on your mind…)
    • Making a salad, vegetable curry, soup or even loaded a quiche with lots of vegetables is another perfect way to utilise your goods. But don’t simply cook for one nights meal, make enough to last 1-3 days maximum (as leftovers are not only the easiest, but also the tastiest ‘next-day’ lunch option!)

A clean SPACE

  1. And by space, I emphasise your Bedroom;
    • It’s a place where you not only sleep, but hopes and dreams are also made and created. Lets start by OPENING up your windows, your balcony door, your bedroom door… allow fresh, clean and pure air to enter your room.
  2. See all those clothes on the floor, or on that chair?
    • Are they even clean, or are they dirty? How about all those tea cups or snack plates from the apple you ate earlier this morn… Yep, lets get rid of it all! Toss the dirty clothes in the wash and fold the clean ones up and pop in your wardrobe. Take the dirty dishes to the kitchen to be washed by hand (or a dishwasher if you’re lucky). Whilst you’re at it, grab the vacuum, broom, dust pan and/or duster, and give the entire place an old classic wipe down! With more space to work with now that all your junk is gone, you can thoroughly rid yourself of that excess dust gathering on the books sitting on your bedside-table.
  3. Change your sheets;
    • Even if you washed them a few days ago, lets be extra ‘Saucha’ today and pop them in the wash alongside your clothes. A dirty pillowcase is a strong contributor to troubled skin, especially if you’re someone who is prone to breakouts and has oily skin. I recommend changing your pillow case every 3-4 days, and sheets at least 1 or 2 times a week.
  4. Candles, incense, essential oils, flowers;
    • These are all great options to bring beautiful smells and clean air into your room naturally, without the nasty chemicals. They not only smell fantastic, but they really jazz up the interior of your room too!

A clean BODY & a clean MAT

  1. Take a shower before yoga, and wash your hair;
    • It may sound silly, especially for anyone practices in a heated room or just gets super sweaty, but trust me, it feels amazing. Clean sweat is much nicer than dirty sweat, especially when you’re wearing clean yoga clothes! Rocking up to yoga with freshly clean, wet hair has an incredibly cooling and purifying effect on you whilst you practice… it’s also better for your hair follicles to dry naturally than applying heat from a blowdryer, so it’s technically a win-win situation.
  2. Clean your mat;
    • We often wipe down our mats before and after practice, but the sponges we use are often communal, and therefore your mat is not necessarily getting the proper clean that it needs. Today, let’s give your mat a proper scrub before you leave home to practice – natural disinfectants like eucalyptus oil diluted in warm water works like a charm.
    • If your mat is at the studio, be sure to give it a sponge with the communal tools on offer, but after class today, let’s take your mat home. Take time this week before you next practice to give it a thorough clean, and clear away any built up muck and not-so-nice smells.

A clean MIND

  1. End your day with some self-love;
    • Whether that be a solo evening walk listening to relaxing tunes, or a bubble bath with essential oils and soothing fragrances, be sure to take the time to rest and unwind.
  2.  Meditation;
    • Bring your focus on affirmations such as “I am healthy” or “I am happy”, as these can really help to cement this new Saucha aspect into your daily life. Focusing the mind through Pranayama (breath work) is also another way to reach inner clarity.
  3. An early nights sleep;
    • Sleeping is where the magic happens – where our body soaks in all the goodness of the day, and makes way for new great opportunities to enter. So give your body all the time it needs in order to recharge for the week ahead.

 

Happy Saucha Sunday xx

 

 

 

 

 

 

Coconut Mocktail

Each day, I hear the “BZZZZZ” sound from my Soda Stream as my parents attend to their morning fizzy water & lemon.

So yesterday, I was craving some sort of delicious tropical drink! And an instant idea came to mind…

Fizzy Coconut Milk!


Ingredients

  • 1-2 cups coconut milk
  • 1-2 cups coconut water (this is optional – I just love the taste of the two coconut liquids mixed together)
  • 1 tsp stevia (also optional)
  • 1/2 cup berries, frozen
  • 1/2 cup mango, frozen

Method 

  1. Combine the liquid and pour into a Soda Stream bottle
  2. Blitz the liquid for the recommended time (until you hear that finishing BZZZZZ from the machine)
  3. In a blender, mix together the berries and mango until an icey mixture is formed
  4. Mix the stevia if you are using it in with the liquid
  5. Pour into glasses, adding a dollop of the frozen fruity blend into the glass!
  6. Also optional: if it’s a weekend and you fancy maybe an alcoholic beverage, adding a shot of this would be divine (however, only for special occasions ha!)

Georgie’s Guilt-Free Granola

All my life, I have been a massive fan of muesli and Granola. Always ordering them from restaurants, cafes, purchasing from supermarkets, stealing from friends houses… but in my most recent trip to Bali, I met a wise girl who told me something that changed my mindset completely.

Granola / Muesli is technically just a COOKIE or BISCUIT that has been broken, crumbled up and sprinkled (often in large amounts) on top of sweet breakfast and fruit dishes.


Never would I ever drool at the thought of eating a few cookies, rather I would hesitate and try to avoid them thinking that they’re a naughty treat for my cheat meals!

But when it came to Granola, I could easily go through cups at a time (eeeep!)

So with this new mindset, I realised how important it was to understand the term QUALITY. If I’m now going to have Granola/muesli, it must be of the highest quality – one that is made with natural and unprocessed ingredients, low in sugar, high in protein and preferably paleo/minimal fruit (as I would rather top with my own banana or berries).

Georgie’s Guilt-Free Granola


Ingredients 

  • 2-3 cups of nuts (I used almonds and walnuts, but you can mix it up!)
  • 1-2 cups oats or quinoa flakes (depending on your ability to digest gluten)
  • 1/4 cup rice malt syrup, maple syrup or honey.. melted
  • 2 tbsp coconut oil.. melted
  • 2 heaped tbsp cacao (for a chocolate twist)
  • 2 heaped tbsp maca power (to give caramel sensation)

Method

  1. Melt the oil and the honey/syrup together, and put aside
  2. Blend the nuts together in a food processor for a few seconds – so that they are smaller but still chunky
  3. In a large bowl, add the chopped nuts and oats/flakes. Drizzle over the honey/syrup/oil combo and mix well
  4. Sprinkle the cacao and the maca powder over the mixture, and stir again to combine
  5. In a line tray, lay out the muesli so that it is spread evenly on the tray. Bake for about 15 minutes, checking every 5, at 190-200 degrees C
  6. Store in an airtight container for about 5 days… otherwise keep in fridge and store some in freezer!

Enjoy xx

Just keep swimming, swimming, swimming…

Did you know that salt water actually has a healing effect on the body? 

“Hippocrates first used the word ‘thalassotherapy‘ to describe the healing effects of seawater, according to Pacific Naturopathic. Ancient Greeks appreciated the health and beauty benefits of this mineral-rich water and bathed and soaked in seawater-filled pools and hot tubs.” (Live strong)

 
Through simply popping on your swimmers and diving into the water, you can help improve your skin smoothness, any blemishes or pimples, mental health, digestive system and more!

  
Salt –  Also known as Sodium Chloride, did you know that it acts as an incredible clearing, and cleansing agent. Switch from your harsh chemical based products, and introduce a morning swim in the ocean to help cure your skin issues! 

Water Fitness – Whilst it may seem obvious, swimming at the beach will help you keep fit. You use an array of muscle groups such as your arms, legs, shoulders and other unique muscles that aren’t really used in other forms of physical activity.  

TIP: If you’re short on time, simply tread water at a fast pace for 1 minute! The more reps you do, the more calories you’ll burn! It’s incredible for toning too…

Whose waking up at 6am for a morning swim tomorrow? I know I am…

#flavourfood

   

GF Veggie (yum) Pizza

This tasty pizza recipe is GLUTEN FREE and healthy! A great alternative to your fast-food option… And perfect for an enjoyable night in. 

Its the simpizza things in life

 

Ingredients

For the Crust:

  • 1 ½ cups quinoa, uncooked and soaked overnight
  • ½ cup filtered water (plus more for soaking)
  • 2 teaspoons baking powder
  • ½ teaspoon salt
  • ½ teaspoon dried oregano
  • ½ teaspoon garlic powder

For the roasted cherry tomatoes:

  • 1 cup halved cherry tomatoes
  • 1 tablespoon olive oil
  • ½ teaspoon sea salt

For the basil pesto:

  • 2 cups tightly packed basil
  • ¼ cup pine nuts
  • 2 cloves garlic
  • ¼ cup olive oil
  • Squeeze of fresh lemon
  • Sea salt and pepper

Other pizza ingredients:

  • 1 zucchini, thinly sliced
  • Handful of basil leaves (to garnish)

Other toppings: sautéed mushrooms, eggplant, or peppers, sautéed spinach or other greens, garlic, mozzarella cheese.

 
Method:

For the quinoa crust: 

  1. Place uncooked quinoa in a bowl and cover with water. Allow to soak at room temperature overnight, or for at least 8 hours. Quinoa will have absorbed all water by this time and fluffed up a bit. Place soaked quinoa in a mesh strainer and give a good rinse.
  2. Preheat oven to 220C°/425°F. In a blender or food processor add in soaked and rinsed quinoa, ½ cup filtered water, salt, baking powder, oregano, and garlic powder. Blend on medium-high until quinoa begins to form a smooth batter – about 1-2 minutes.
  3. Line a large baking tray or round pizza pan with parchment paper. You can drizzle pan with a bit of oil before placing the parchment paper on top so it doesn’t move around. Drizzle parchment paper in pan with olive oil and pour in quinoa crust batter in a thin layer. Use a spatula to thin out and make sure crust is even.
  4. Bake the crust for 15-20 minutes, until it begins to turn golden. (During this time you can also place your tomatoes in the oven to roast!) Remove pizza from oven, gently flip over, and bake for another 5-10 minutes or until edges begin to turn golden and crisp. During this time, prepare the pesto and slice your zucchini or other toppings.
  5. Remove pizza from oven, cover with pesto sauce, layers of zucchini, and roasted tomatoes. Sprinkle pizza with sea salt and pepper. Bake an additional 5-10 minutes, or until zucchini starts to gently brown. Remove from oven, slice up, and devour! You can also sprinkle the pizza with some torn basil leaves, or a drizzle of olive oil.

#flavourfoodflow


Banana Choc Protein Loaf

And here we have it… The worlds TASTIEST Banana Loaf. 

Pass this one onto the grandchildren for sure…

 

Ingredients

  • 3 bananas
  • 1/2 cup oats of choice
  • 1/4 cup coconut flakes
  • 1/4 cup chia seeds
  • 1 tbsp maca powder
  • 1/2 cup protein powder (I used chocolate)
  • 2 tbsp cacao
  • 1 tsp gluten free baking powder
  • 3 eggs
  • 2 tbsp apple cider vinegar
  • 2 tbsp rice malt syrup
  • 2 tbsp tahini or nut butter

 


Method

  1. Toss all ingredients into a food processor
  2. Blend until you reach a desired consistency
  3. Bake for 30-40 mins at 180 degrees Celsius!


(I topped mine with sliced banana, left over oats and coconut flakes – you could also add some nuts and seeds!)

ENJOY! #flavourfood

 

Sweet Potato Nachos

Is that YOUR cheese?

NO! 

It’s NACHOS cheese!



You’ll need:

  • Half a sweet potato, chopped into wedges (or long strips for wedges)
  • 1 tbsp coconut oil, melted
  • 1/2 tomato, diced
  • 1/2 capsicum, diced
  • Herbs, chopped (parsley, coriander etc)
  • 1/8 red onion, diced
  • 1 tsp olive oil
  • Salt and pepper
  • 1 lemon wedge
  • 1 tsp olive oil
  • 1/4 avocado
  • 1 lime wedge
  • Chilli flakes (optional)
  • Greek Yoghurt (optional)

Method:

  • Preheat the oven to 200C fan forced
  • Slice the sweet potato and spread evenly on a lined baking tray
  • Paint or gently drizzle the coconut oil on both sides of the potato slices
  • Bake on the middle rack for about 30-35 mins, flipping the slices at half time
  • In a separate bowl, combine the tomato, capsicum, herbs, salt and pepper and juice from lemon wedge until the tomato salsa looks tasty
  • In another bowl, smash the avocado with a fork, and combine the avocado, olive oil, salt and pepper, lime wedge and chilli flakes.
  • When the chips are ready, lay them out on a plate.
  • Top with the tomato salsa, and guac.

TIP 1: Greek Yoghurt makes a great healthy substitute for sour cream!

TIP 2: You can also serve these as wedges, with Greek yoghurt (sour cream), and a sprinkle of Dukkah


#flavourfoodflow

 

Abbys Balls

Bite-sized balls make the perfect snack! Super nutritious and extremely delicious
(no wonder we love them here at the Flavour Lab) 


Ingredients

  • 1 cup almonds
  • 1 cup dates
  • 1/4 cup cacao
  • 1/2 cup coconut oil
  • 1-2 tbsp Chia seeds
  • 1 tsp Cinnamon
  • 1/2 cup desiccated coconut (to roll)

Method

  1. Combine all the ingredients in a food processor, except for the desiccated coconut
  2. Shape the mixture into balls (approx 40g is a great snack size)
  3. Roll the balls in the desiccated coconut until completely covered
  4. Best eaten after a few hours of being in the fridge… But also taste amazing post-freezing!

TIP: you can always use prunes in exchange for dates for a change in flavour (and of course, added fibre… I say no more)

#flavourfood


*thanks Abby for the recipe inspo, and Morgan for the photo!

Perfect Protein Bread

 

  

Ingredients

  • 6 Free Range eggs
  • 1 tbsp Rice Malt Syrup
  • 1/2 cup coconut oil, melted
  • 1/2 tsp salt
  • 3/4 cup coconut flour
  • 1 tsp baking powder (gluten free)

Directions

  1. Preheat oven to 175C
  2.  In abowl mix eggs, rice malt, melted coconut oil and salt until well combined
  3. Gently add the coconut flour and baking powder, whisking slowly into the batter until there are no lumps and bumps
  4. Pour/scoop the batter into a small greased or lined loaf pan
  5. Bake for about 40 minutes
  6. Remove from pan and cool on rack

Tastes great fresh, or enjoy toasted. 

Perfect base for my ‘Sweet Potato, Miso and Cado Slaw‘ recipe. 

#flavourfood

 

Morning Rituals: Day in the Life

Do you have a morning ritual?
A particular way you like to spend those early hours of the day that help to start your day right?

A Typical Morning in the life of #flavourfoodflow

I wake up to the sound of a super obnoxious alarm, pounding from my phone that’s about two metres away from my bed.

Whilst no doubt waking me up, having the phone parked far from my bed means I have to physically get up to turn it off. And once I’m up, well, there’s no reason to get back in bed.

I then quickly get changed into my workout gear, motivating coloured tights, and head out the door for my morning walk. I listen to a lot of nostalgic music, so I pretty much reflect on incredible memories for a whole hour. It’s amazing!

As mentioned in yesterday’s post on Morning Walks, I like to always have an end goal. For me, it’s a hot morning coffee from The Boathouse in Balmoral. I give myself 30 mins to enjoy the coffee, and write my daily blog post. Talk about an incredible office space…

Once I arrive back home, feeling rejuvenated and energised from the fresh air and post-exercise endorphins, I begin my routine.

Liquid Stapels:

  • Hot water and lemon
  • Big glass of water
  • Herbal tea

Supplements:

  • Probiotic
  • Vitamin D
  • Vitamin B
  • Magnesium Citrate (dissolved in water)

Common Breakfast Choices:

  • Green Smoothie (with protein)
  • Oatmeal
  • Chia Seed Pudding
  • Eggs & veggies

  

I then enjoy my food with no distractions, as I’m super big on digestion and ensuring that each mouthful is mindfully eaten.

  • TIP: I know it sounds silly, but aim for about 30 chews per mouthful… At least! This will help you to slow down, and also reduce that post-feed bloat.

I attend to all my social media tasks on Instagram and Facebook whilst I’m finishing off my hot beverages.

  • TIP: save all your old jars. They make smoothies, teas and even water that much more enjoyable to drink!

By now, it’s about 8/8:30am and I’m ready to get changed and get moving!

So.  What’s your new morning ritual?