Read & Eat: 5 Easy Tips to Read Labels

If you've ever felt totally overwhelmed by all the products in the supermarket isle, this blog is for you! I mean how many different yogurt products can there be?! ... Yes, the answer is: TOOO MANY! This fact extends to almost all items on your shopping list. You will need to examine and sift through loads of products, to find the one you need or the one you feel is the healthiest. Why is it so hard? The easiest reason: The choices are too expansive! The food industry also misleads us with fancy words and pictures on the packaging, influencing our choices even further. 
So, how do you choose? What do we need to look for when comparing products? We always want to make the best possible choice. So, let's take a step-by-step approach to READ the labels BEFORE we can EAT the products! Do not fear! Keep this blog near to empower you to read labels like a superhero. You will be able to quickly identify which product should get a thumbs-up. 
By being smart and comparing labels, you wil…

Eat for Happy Hormones!

Hormones are the chemical messengers that RUN THE SHOW in our whole body. They help our bodies know when to do what. From when to release insulin (in order for our body to absorb blood sugar to use for energy) to when to feel hungry or satisfied!

We need hormones... But more importantly, we need hormones in working condition! We require balanced hormones to make sure the correct message is communicated. When these messengers are out of balance, we can experience compromised quality of life and it can even lead to illnesses. This wrecks havoc in the whole body - across multiple hormonal pathways as everything is connected. One out of whack hormone can lead to LOADS of issues: For example: High stress-hormone levels (cortisol), may disrupt estrogen levels leading to weight gain and imbalanced blood sugar levels... Read on to find out how YOU can balance your hormones, naturally! Keeping the peace in your body starts here.
Causes of Hormonal ImbalancesUnhealthy dietary intake and habitsU…

Vegetarian Lentil Meatballs

Makes 4 - 6 servings • Time: 60 minutes Ingredients
1 cup lentils, uncooked2 eggs2 slices wholegrain bread1 onion, diced1/2 cup cheese, grated2 teaspoons dried mixed herbs1 teaspoon chili powder 3 cloves garlic, diced finelySalt and pepper3 - 4 teaspoons olive oil
Method Preheat the oven to 180°C.Bring water to a boil in a pot, add the lentils. Let it cook for about 20 minutes until the lentils are soft. Remove from the heat to let it cool down. In a large bowl, mix the eggs, crumble in the bread slices, onion, cheese, herbs, chili powder and garlic. Mix the lentils in. Add salt and pepper as required or personal taste. In an ovenproof dish, add the olive oil to cover the bottom of the dish.  Scoop the mixture into golf ball-sized balls. Press each ball slightly to compact the mixture. This will prevent it from falling apart. Put it into the oven for about 30 minutes. Halfway through, turn the meatballs. Put the oven on grill, turn the meatballs again and roast it for another 5 - 10 minut…

Cashew & Coconut Milk Rice Salad Recipe

Serves 4  •  Time: 25 minutes

Ingredients 1 cup brown rice1 can lentils, drained1 red bell pepper/ paprika1 red onion1 cup cucumber, diced1/2 cup cashew nuts, raw and unsalted1 can coconut milk (about 300ml)1 teaspoon paprika powderHandful fresh basil1 teaspoon dried oreganoSalt to tasteMethodCook the rice as advised on the packaging (about 20 minutes usually). Drain the rice and let it cool down. While waiting for the rice to cool, dice the red bell pepper and red onion.Then mix it all together: Lentils, red bell pepper, red onion, cucumber, cashew nuts and rice. Blend the coconut milk, paprika powder, fresh basil, dried oregano and salt (optional).Stir in the coconut milk sauce into the rice. Serve and enjoy! Marna's handy tipsReplace the cashew nuts with pine nuts Add chicken strips for a boost in protein content!Refrigerate the salad until served for a refreshing, crispy taste. For more inspiration and cooking tips, you can get your Easy Wholesome Recipes E-book here!

What to Eat When Backpacking

Eating on an adventure can be tough! You have limited space and you really do NOT want to carry around extra unnecessary weight... But, in these times we are challenging our bodies and we actually need a lot more nutrition. Plus, who can say no to a delicious plate of food after a hard day's hiking!? 
Whether you're hiking, cycling or on some other expedition where you need to carry all of your own food and drinks - we need to make the best choices to fuel our journey.  In this blog, I will discuss some options I've found useful when hiking or while on a "backpacking cycling tour". So read on to be inspired for your next trip, adventure, travel or whatever you want to call it! 
The most important considerations are related to getting the most punch of nutrition for the least amount of weight. You can use the following tips as a guideline when planning your trip's foodies:
1. Lightweight & Dry FoodFirstly, pack smart!  If you buy it in large packages, you can…

Turmeric Chickpea Bowl Recipe

Serves 4  •  Time: 45 minutes Ingredients 1.5 cups rice (uncooked)1 onion, diced2 cloves garlic, diced2 tablespoons turmeric1 teaspoon ground ginger1 big cauliflower head1 can chickpeas, drained1 yellow bell pepper, diced1 teaspoon curry powder2 tablespoons olive oilFresh coriander or parsleyMethodRice: Combine water, rice, onion, garlic, turmeric and ginger in a pot. Bring to a boil. Reduce heat to simmer and cook until the fluid is absorbed, 35 to 40 minutes. Remove from heat and let it stand, covered for 10 minutes.Meanwhile, prepare cauliflower & chickpeas: Boil the cauliflower (or steam) for about 7 - 10 minutes. Heat olive oil in a pan over medium heat. Add curry powder and mix it in well. Add chickpeas and yellow bell pepper. Cook it while stirring, until chickpeas are slightly crispy, 3 to 5 minutes.Add the cauliflower to the chickpea-mixture in the pan. Serve the chickpea mixture over the rice. Garnish with coriander/parsley, if desired. Marna's handy tipsReplace the chi…