Wendy's 3 Ingredient Brownies

These brownies are easy and delicious and are only 100 cals each!

It is great to treat yourself sometimes. As Wendy always says - life is all about balance! But the best thing about these brownies is that while they are a treat - they are healthy and a great on-the-go snack. You can really feel that you are treating yourself, without any of the nasties.

Even treats can be good for you!

This is part of what Wendy’s program is all about - Enjoying the journey! Always finding little ways to make yourself happy and staying healthy in the meantime.

INGREDIENTS

* 380-400g banana

* 40-50g cocoa (or preferably chocolate prefer protein powder)

* 2 tsp baking powder

* Dash of water to blend

METHOD

*Preheat oven to 180 and line a tray with baking paper.

* Blend all ingredients in food processor and pour into your tray.

* Bake for 15-25 minutes on 180.

Enjoy ☺️

Beef Bone Broth

Here’s a recipe for how to make your own Bone Broth plus some reasons why we recommend it!

Beef bone broth is made my simmering the bones, connective tissue and joint bones that you can get from your butcher. The result is a highly nutritious broth that can be used as the base for soups or stews, sauces, risotto’s, rice or gravy’s. You can even drink it warm on it own or with some added herbs and spices. The options are endless and the flavour it adds is delicious!

Bone Broth is not only flavoursome but it boasts a number of health benefits. It is great for digestion and gut health. Gelatine is an abundant protein in bone broth and once in the digestive tract gelatine binds with water to support healthy movement of food through the intestines. It also contains many important vitamins and minerals since beef bones are rich in calcium, magnesium and potassium. It may also help fight immflamation and improve joint health.

INGREDIENTS

For approx. 4-8L (depending on your pot size)

• 6 kg beef bones consisting of meaty bones and bone cartilage coming from joints and tendons

• 2 brown onions (cut in half but do not remove the skin)

• 1 carrot medium sized (cut in half)

• 1 stick celery (cut into large pieces)

• 3-4 garlic cloves

• 1/4 bunch of thyme

• A few stalks of parsley

• 2-3 bay leafs

• 1 Tbsp of peppercorns

• Water to cover bones

• Add other herbs or veg if you wish

METHOD

• Firstly to clean the Bones you will need to bring a pot of water to boil, add the bones and meat and boil for 2-3 minutes. Strain the water off and refill the pot with fresh water to cover the bones.

• Place the pot on the stove and as soon as the liquid is boiling reduce to a very low heat so the liquid only simmers.

• After a few minutes of boiling a greyish protein foam will assemble on the top - Skim the foam with a small ladle and repeat this process every 10-15 minutes for the first hour of cooking.

• Simmer for up to 12 hours on a very low heat and assure the bones are always covered with water (add water from time to time).

• After 12 hours add the vegies and herbs and spices.

• Leave the skin on the onion! (the onion skin will give the stock a lovely golden colour).

• Continue to let simmer for another 12 hours with everything in the pot. Topping up with water occasionally.

• After Approx. 24 hours Turn off the heat and let it cool.

• Now strain the stock carefully with a ladle through a sieve (do not pour because a lot of the vegetables and meat particle could be dissolved again and turn the broth cloudy).

• You can use some o0f the broth for a soup the same day or for whatever you intend to use it for and the rest for another time.

Note; If you do not skim the protein foam it will turn the stock cloudy as it would after a while dissolve again sink to the bottom and turn the stock slightly bitter and cloudy.

Better Digestion for Better Health

Better Digestion is better for EVERYTHING!

When its all working well you feel just better; your skin is clearer and brighter, you have more energy, you loose weight more easily, you sleep better and have no bloating. It’s something that really goes unrealised until you find how much better you feel when you prioritise your digestion.

The digestive system is so important because in basic terms - it converts the foods that we eat into their simple forms and the broken-down food passes through the small intestine and is absorbed into the bloodstream, where the nutrients are carried to each cell in the body.

What if you are eating lots of good foods but still aren’t feeling the best? What if your digestive system isn’t working the best it can and so the nutrients are not all being transported where your body needs them? Let’s step back to basics and talk about how we can optimise the goodness in what we eat by fine-tuning our digestive system to get the best out of our diet and be the best for our bodies.

A large amount of microbes, such as bacteria , live inside the large intestine and in the rest of the digestive system. These bacteria play an important role in healthy digestion. Some of the foods we eat are important for feeding this bacteria and avoiding certain foods protects the balance.

Daily steps to improve your digestion

• Lemon water upon waking.

• Probiotic daily.

• 3L of water spaced out over the day.

• Eat plenty of vegetables and leafy greens and some fruits- your plate should be 80% vegetables and leafy greens and 20% protein.

• Avoid dairy as much as possible, completely if possible.

• Avoid refined carbohydrates, sugar, carbonated drinks and alcohol as much as possible, completely if possible.

• Choose lean meats and control portion size to not exceed 120g per meal.

• Eat on scedual - if possible every 3 hours throughout the day. Smaller portions more often is better for digestion.

• Eat sauerkraut twice per day.

• Include probiotic foods such as bone broth into your diet.

• Include probiotics drinks, such as kombucha or coconut kefir into your diet.

• Digestive enzymes with meals can be helpful (speak to your Dr about these).

• Eat a raw meal once per day - Think delicious salads with homemade dressings and nuts and seeds for protein.

• Exercise daily, even if it’s just a walk.

• Consume lighter meals for dinner - soups, salads and lots of veg.

• One day a week eat only vegetarian. Or better still - consume only liquid foods - smoothies, vegie juices and soups - this gives your digestive system a break.

• Only eat red meat once or twice per fortnight.

• Manage stress - anxiety can send digestive system into overdrive. Think about incorporating mindfulness or meditation or yoga into your days.

• Don’t eat 3 hours before bedtime.

• Get a good nights sleep!

Argh! Our bodies are so complex aren’t they! It’s just crazy how our insides work but also mind-blowing how interrelated even external things are; how things like stress can affect our digestion. Don’t let all of this information overwhelm you. You are probably already aware of most of it. Those involved in Wendy’s training programs will have most of these protocols in place already. Just focus on making one or two changes per week until you have it all incorporated into your daily/weekly routine.

Seed & Nut Bread

The best thing since sliced bread!

Are you sometimes dreaming of the not-so-healthy foods that you miss? Bread is one of the things that is hard to miss. Who doesn’t love smashed avo on toast, eggs on toast, turkey sandwiches etc. ect…..

Well now you can make all of these things with this delicious loaf.

This bread is exactly what you will have been dreaming of. It is dense and dark coloured and so so yummy. You can taste the goodness in it! It’s delicious with butter or avo and tomato but I’m sure lots of other topping combos would be delish too! It’s also toasts perfectly!

You can swap out some of the ingredients below. For example you may want to include more nut flours and less chunky nuts. You could also replace any of the below ingredients with extra things already on the ingredient list or by adding things like coconut flour, sesame seeds, poppy seeds, pecans…. etc. You can play around with it and create what works for you.

INGREDIENTS

- 1 Tbsp phsyllium husk

- 2 Tbsp chia seeds

- 1.5 cup water

- 1/4 cup of cashews blended to flour

- 1/4 cup almond flour

- 1/4 cup flaxseed meal

- 1/4 cup hemp seeds

- 1 tsp salt

- 2 Tbsp flaxseeds

- 2 Tbsp sunflower seeds

- 2 Tbsp pumpkin seeds

- 1/4 cup almonds chopped up roughly

- 1/4 cup walnuts chopped up roughly

- 1 tsp baking powder

METHOD

- Preheat oven at 160.

- Line a bread tin with baking paper and spray with olive or coconut oil.

- In a large bowl put phsyllium husk and chia seeds and water and let sit for 5 min and then stir.

- Add all other ingredients and mix together well

- Place mixture into the tin and put in the oven for 1hr and 20min.

- Let sit for approx an hour to cool before cutting.

Store in a container for up to 3 days out fo the fridge and up to a week in the fridge. You can cut into 16-18 pieces and freeze in portions of 2 slices. These last in the freezer for months.

Enjoy x

Chewy Anzac's without sugar

Being healthy doesn’t mean that we have to miss out!

Enjoy ANZAC Day like everyone else this year and make yourself some yummy Anzac Cookies with non added sugar. These are an absolutely delicious treat that your family will love - you can’t even tell there is no sugar. They are super quick and easy to prepare aswell. Mix some up this weekend or any time of year for a little treat.

CHEWY ANZAC COOKIES

Makes about 16

INGREDIENTS

1.5 cup rolled oats
1/2 cup plain flour
1/2 cup nativa brown sugar alternative
2/3 cup desicated coconut
125g salted butter
2.5 Tbsp honey (raw organic is best)
1/2 tsp bicarb soda
1 Tbsp water

METHOD
Preheat oven at 160.
Mix oats, flour, coconut, brown sugar & bicarb in a bowl.
Put butter, honey & water in bowl in microwave for 3 min.
Mix wet & dry ingredients.
Line baking trays with baking paper and spray with coconut oil.
Wear gloves and oll into balls approx Tbsp of mix and lime then 5cm apart.
Bake in oven for 12 minutes.
Let them cool before eating 😀
Note: If your prefer then crunchy and not chewy then bake for an extra 3 or so minutes.