Warming Winter Chicken Broth Soup

Winter is the perfect time to be making soups. Many of us are also working from home at the moment which gives us the luxury of using weekdays for cooking days too. So lets take advantage of the time and the season and create some nourishing and delicious soup!

Soups are also ideal because you can freeze them in portions and have a quick easy meal option for the lazy days or, god forbid, the days where you might have a cold or the winter blues.

A bone broth is the best base for any soup. The nutritional benefits of bone broth include, but are not limited to; aiding the digestive system, the protein from the gelatine, for the amino acids and collagen, and it may also support immune function. Perfect for any time of year, but especially valuable in Winter.

For the below soup recipe, first you will need to make Chicken Bone Broth, which takes 24 hours. So plan in advance.

CHICKEN BONE BROTH RECIPE

• 2 Chicken Carcasses (ask a chicken shop at the market)

• Lots of water

• 2 carrots cut in half

• 1 pealed onion cut in quarters

• Stick of celery cut in quarters

• 2 bay leaves

METHOD

• In a large pot place the carcasses and cover with water. Boil for 5-10 minutes and then strain all of the water out of the pot. This cleans the bones.

• Then cover the bones in water again and as soon as the water starts to boil, reduce the temperature to a low simmer.

• For the first 1/2 hour to an hour you will need to scrape the grey bubbles off the top of the water and discard them. See below photo for reference.

• After there is no more grey matter, then leave the pot to simmer for about 12 hours. Adding cups of water here and there, when you see it is reducing.

• After roughly 12-18 hours add the chopped veggies and the bay leaves and let simmer for another 12-6 hours. Adding a cup of water when you see fit.

• After roughly 24 hours remove the veggies and the carcasses and pour the fluid through a strainer into an other large pot. Now you have bone broth!

• Set aside some of the broth for drinking, or cooking and/or freeze some for later use. Keep approx. 2 - 3 litres for your soup.

NOURISHING CHICKEN BROTH SOUP RECIPE

• Approx. 2 L of bone broth

• 6 chicken thighs or 3 chicken breasts (thighs fall apart easily which is nice for the soup)

• 1 onion, diced

• 2 cloves of garlic, minced

• 2 large carrots, diced

• 2 celery stalks. chopped

• 2 large zucchini’s, diced

• 1 cup of green peas

• Slice the cornels off 2 big sweet corns

• 1.5 Tbsp of fresh grated ginger

• 1 Tbsp of fresh grated turmeric

• 1 Tbsp of fresh chopped rosemary

• 1 Tbsp of fresh thyme, stems removed

• 3/4 cup of pearl cous cous

• Salt & pepper to taste

METHOD

• In a large pot, add to the broth the chicken, onion, garlic, turmeric and ginger and cook on a low simmering heat for 2-3 hours. After which time the chicken should shred apart. Use forks or wooden spoon to shred the chicken in the pot.

• Add the veggies and herbs (except for the peas and corn) and the pearl cous cous and cook for another 45 min - 1 hour. Add a cup of water if needed.

• When the veggies are soft, add the peas and corn and salt and pepper.

Enjoy!

How to stay Healthy over Easter

Stay focused even in the Chocolate Season!

Easter - The holiday of chocolate eggs and the hot cross bun. Where all the treats and cheats can tend to cascade into a 4-day-long sugar binge. Well… this doesn’t need to be the case! You can still enjoy this family holiday time, indulge in good food and not let Easter affect your healthy lifestyle.

Here are some basic tips to staying in control this Easter.

1. Don’t buy junk! - Remember whatever you fill your fridge and pantry with is what you will eat. So don’t buy loads of chocolate and tell yourself that you will only eat a little. Stock up on healthy items and yummy salad ingredients and foods to make healthy meals for the family.

2. Be moderate - If you are going to buy hot cross buns and chocolate then consume them in moderation. Eat a healthy breakfast first and then take a treat on a full stomach.

3. Opt for healthier chocolate - These days there are so many sugar free chocolate alternatives, even in the supermarkets. Buy these options for the family instead of Cadbury eggs!

4. Plan to exercise - While exercise will not erase any bad food choices you make, it will make you feel better and probably less likely to want to consume junk foods. Even if it be planning morning walks each day - plan do do something.

5. Be prepared - The best way to stay on track is ALWAYS to be prepared. Prepare healthy alternatives for yourself and your loved ones over Easter so that you don’t feel like you are missing out. See below Recipes for healthy alternative’s to hot cross buns and chocolate. You’re welcome!

PROTEIN FRUIT LOAF

Protein Fruit Loaf Recipe

The perfect carb-free alternative to hot cross buns! This one is super easy because all you have to do is buy Protein bread co bread mix. Link HERE to purchase online. Follow the instructions on the packet to make the bread, and just add the following to the bread mix to convert the bread to a delicious fruit loaf:

• 3/4 cup chopped up dried figs

• 1/3 cup chopped up dried apricot

• Handfull of sultanas

• Some raisins

• Sprinkle lots of cinnamon

• Sprinkle a little nutmeg

• 4 Tbsp of stevia

Toast and serve with organic butter.

GUILT FREE CARAMEL SLICE

Guilt Free Caramel Slice Recipe

You can cure your sweet tooth with this in place of Easter eggs. And what a thoughtful way to give your family sweets too - Home baking that is health conscious.

BASE LAYER

• 1.5 cups of coconut flour

• Pinch of salt

• 3 Tbsp of coconut nectar syrup

• 120g of melted butter or coconut oil (add slowly and only enough to make a paste. Use more or less than 120g as required).

CARAMEL LAYER

• 125g macadamia nut butter or cashew nut butter

• 3 Tbsp coconut nectar 

• 3 Tbsp organic Coconut Oil, melted

• 1/2 tsp vanilla bean seeds, extract or powder

• Pinch of salt

CHOCOLATE LAYER

• 1/2 cup raw cacao butter

• 1 cup raw cacao powder

• 3 Tbsp coconut nectar

• Stevia (to taste)

• 1/2 tsp vanilla bean seeds, extract or powder

METHOD

• Preheat the oven to 180°C and line a 20 cm square baking tin with baking paper.

• To make the base; mix the coconut flour and salt in a bowl. Stir in the coconut nectar syrup until all is  combined, then add the coconut oil or butter and mix together with your hands to form a smooth dough. Using your fingers, press the mixture firmly and evenly into the base of the prepared tin, then bake for 10–12 minutes, until golden brown around the edges. Remove from the oven and leave to cool.

• For the caramel filling; melt the ingredients together in a saucepan over medium–low heat, stirring slowly, until nice and runny. Pour the filling over the cooled base, place in the fridge and leave for 30 minutes, or until chilled and set.

• To make the chocolate topping; melt the raw cacao butter in a small saucepan over low heat, then add the cacao powder, your choice of sweetener (I use stevia). Add the vanilla and stir until well combined and thick and creamy. Once the caramel filling has set, pour the melted chocolate over and smooth the surface. Sprinkle over some salt (this is my preference) and return to the fridge for 30 minutes for the topping to set.

• To serve; remove from the fridge and cut into fingers  slices with a warm knife.

Have a great long weekend with family and loved ones and stay in control!

GUILT FREE CARAMEL SLICE

Treat Yourself Right

HEALTHY TWIX BAR RECIPE

We all get cravings for the sweet things. This can be hard, as we are also always trying to resist caving to the cravings because they are not ideal for our fitness goals. BUT… if you can make something delicious like these “healthy version” Twix Bars then you can have your cake and keep your fitness goals too!

Prepare these little gems and keep them in the fridge. You might be tempted to eat them all at once, but try not to.

The perfect DIY treat for the weekend!

INGREDIENTS

BASE LAYER

• 2/3 cup coconut flour

• 2 tablespoons coconut nectar for Paleo

• 1/2 cup organic coconut oil, melted

CARAMEL LAYER

• 125g macadamia nut butter or cashew nut butter

• 3 tablespoons coconut nectar 

• 3 tablespoons organic Coconut Oil, melted

• 1/2 teaspoon vanilla bean seeds, extract or powder

• pinch of salt

CHOCOLATE LAYER

• 1/2 cup raw cacao butter

• 1 cup raw cacao powder

• 3 tablespoons coconut nectar for Paleo

• 1/2 teaspoon vanilla bean seeds, extract or powder

• pinch of salt optional

METHOD

• Preheat the oven to 180°C and line a 20cm square baking tin with baking paper.

• To make the base; mix the coconut flour and salt in a bowl. Stir in the coconut nectar Syrup until all is combined, then add the coconut oil or butter and mix together with your hands to form a smooth dough. Using your fingers, press the mixture firmly and evenly into the base of the prepared tin, then bake for 10–12 minutes, until golden brown around the edges. Remove from the oven and leave to cool.

• For the caramel filling; melt the ingredients together in a saucepan over medium–low heat, stirring slowley, until nice and runny. Pour the filling over the cooled base, place in the fridge and leave for 30 minutes, or until chilled and set.

• To make the chocolate topping; melt the raw cacao butter in a small saucepan over low heat, then add the cacao powder, your choice of sweetener (I use stevia) and the vanilla and stir until well combined and thick and creamy.

• Once the caramel filling has set, pour the melted chocolate over and smooth the surface. Sprinkle over the salt (this is my preference) or some crushed nuts, and return to the fridge for 30 minutes for the topping to set.

• To serve, remove from the fridge and cut into finger slices with a warm knife.

  HINT: You may choose to cut into finger slices prior to covering in chocolate so that you get chocolate coverage all around the bar and not just on the top.

Just for Today...

We are all seeking some kind of improvement. But life can get in the way and it can be hard to stay motivated, especially in the colder months. Who we want to be is sometimes misaligned with what we are doing. Skipping training sessions, sleeping in or eating too many treats may seem like just one thing here and there, BUT this way of seeing things becomes habitual and distracts us from our goals. Every single session counts! All the food that we eat counts! Thinking "it doesn't matter today" is self destructive. This type of thinking breeds stagnant results. Then seeing no changes gets us frustrated, which leads to us being less motivated.

For best results we need to reframe our thinking. Because its not just a piece of chocolate its a slipped mindset!

One of the most important ways to stay motivated and on track with your goals is to be around others who share the same healthy lifestyle. Being part of the Bootyfit team of girls is great for that! Taking each day at a time can also help the journey seem less daunting. Here are 5 tips to use in your strategy for building a better you:

1. Have a plan

This should include a weekly workout schedule and a food plan. Write it down and tell yourself it is not negotiable. Setting decisions firmly in your mind at the start of each week can make a huge difference and leave no room for excuses.

2. Be accountable

Having someone to be accountable to makes a world of difference! Lucky for us Bootyfit Babes we have Wendy!! This is not just important for the motivation of positive activities but also to deter us from things that will hinder our progress. I know personally when I have considered a drinking session, which I know would have caused me to miss training the next day and interrupt my progress I have messaged Wendy and promptly been spoken out of it. I could not have felt better with my decision the next day! Feeling accountable to someone who you don't want to disappoint gives stronger motivation than simply being accountable to yourself.

3. Stay positive

This sounds so clique! But its so natural for our minds to slide, especially when something doesn't go our way; like when we see a number we don't like on the scales, we are bloated from our period or just wake up feeling deflated. In these instances its important to remind yourself that it's just for today that you may feel this way and PUSH THROUGH! If you keep on track with your diet and training you will not regret it, but if you give up, even for one day, you will regret that!

4. Stop thinking about tomorrow

Tomorrow is a catalyst of today! The way you act today affects tomorrow and to keep putting things off till tomorrow is just tricking yourself out of making any real progress. While its great to be forward thinking about the results you are aiming for, projecting to tomorrow can be dangerous. I know for myself with bad food choices I may think "ah well today is a right off I will start again tomorrow". This type of thinking only sets you back and also offsets your moral to a negative space.  Something that has helped me combat this type of thinking is to remind myself; "it's still your body today", therefore choices you make today still affect you.  Aiming to get through each day at a time can make the process less daunting and helps to keep a more positive and productive mindset. Each day at a time. Each time the alarm goes off. Each training session. Each meal. Look at each event as the only thing you need to get through and do perfectly. Then on to the next step!

5. Be honest with yourself

Sometimes we are so cleaver at tricking ourselves. The mind is powerful but it can also be deceitful. Fair enough if we are really sick and have to miss training, but I think we all have days where our mind attempts trickery. I have found my mind being sneaky and telling me things; "It's raining so I can't go for a walk", when whats stopping me from walking on a treadmill?! Or convincing little ones like; "I need to eat all of that cheese because I need the calcium", when it's the only time in my life that I have been concerned about my calcium intake! Its laughable how creative thoughts can get. Its good to try to keep your goals in the forefront of your mind in these instances to ward off the excuses and to remind yourself why you are doing what you are doing. Listen out for the real you and not the naughty you.

We got this BootyFit Babes!

xx Cassie.

Sweet Substitutions

As a holistic nutrition coach & nutritionist, I am constantly asked about substitution for those sweet-tooth cravings!

There are so many options, that are both rich in nutritional value & taste just as great, without that heavy, guilt-ridden feeling.. 

Here's a little treat I like to indulge in; enjoy!

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RAWRRR Protein Truffle Recipe

INGREDIENTS

• 1 CUP OF QUINOA FLAKES
• 10 ROUGHLY CHOPPED UP DATES
• 2 TABLESPOONS OF SHREDDED COCONUT
• 1 CUP OF ALMOND MEAL
• 2 TABLESPOONS OF HAZELNUT SPREAD
• 2 TABLESPOONS OF RAW CACAO
• 1 SCOOP OF RAWRRR ALL-IN-ONE SUPERFOOD - VANILLA
• 1 SCOOP OF RAWRRR ALL-IN-ONE SUPERFOOD - CHOCOLATE
• 1 TABLESPOON OF VANILLA EXTRACT
•  ½ CONTAINER OF TOFUTTI (IMITATION CREAM CHEESE)
• 1 TABLESPOON OF VANILLA EXTRACT
• 3 TABLESPOONS OF HOT WATER
• 1 TABLESPOON OF HONEY
• ¼ CUP SHREDDED COCONUT (TO DECORATE)

STEPS

1. COMBINE DRY INGREDIENTS IN BLENDER
2. ONCE BLENDED, ADD MOIST INGREDIENTS
   (I.E. WATER, HONEY, HAZELNUT SPREAD)
3. REMOVE FROM SPECTABLEND & ROLL INTO 25G BALLS
4. ROLL INTO SHREDDED COCONUT TO DECORATE
5. STORE IN FRIDGE FOR UP TO 5 DAYS 

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Wendy

xx