Nutrition

Coconut Water Kefir Overnight Oats

Who said breakfast had to be boring? Our Remedy nutritionist Jacqueline Alwill has done it again with this delicious recipe for Remedy Coconut Water Kefir Overnight Oats! If you're a meal prep lover this dish will have you sorted for 4 breakfasts whilst looking like something straight out of your favourite influencers Instagram feed. 

Coconut Water Kefir Overnight Oats by Jacqueline Alwill

Dairy Free, Vegan
Serves 4

Ingredients

  • 1 1/2 cups (160g) rolled oats 
  • 2 cups (500ml) Remedy Coconut Water Kefir Pure
  • 2 teaspoons (10ml) vanilla 
  • 1 cup (80g) shredded unsweetened coconut 
  • 1/2 cup (75g) raw cashews, chopped

Method

1. Combine all ingredients in a bowl and mix to combine. Cover and place in fridge overnight to soak.

2. Serve with coconut yoghurt and your choice of seasonal fruits. 

www.brownpaperbag.com.au

Instagram @brownpapernutrition

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Five Fab Reasons to Feb Fast

Here at Remedy we’re BIG fans of giving booze a break. (Especially after the Christmas/New Years’ crazy!)

Wanna know our top five reasons to dodge the dranks for a month or two? Here they are!

You’ll sleep better

While alcohol may help you nod off, the quality of your sleep will be poorer. Try giving booze the flick and see whether it makes a difference to the quality of your kip!

Better mood

If you feel a bit down in the dumps or sad, alcohol can make you feel worse because it affects your brain chemistry. Alcohol is a depressant which means it upsets and disrupts the balance of our brains. Give Feb Fast a go and keep a mood diary to see if booting the booze makes a difference.

More energy

Alcohol can mess with your immune system making it harder to fight off bugs which is the last thing you need heading into the colder months! Because booze also affects your sleep and mood it can leave you feeling sluggish. Give booze a break and see if you notice a difference in your energy levels.

Better skin

Alcohol is dehydrating so swap out booze for something more healthy, tasty and hydrating like Remedy Kombucha or Remedy Coconut Water Kefir. Get your glow on girlfriend!

Cut the calories

Booze is FULL of empty calories! Just one beer can contain the same amount of calories as a small block of chocolate and to work off the calories in a glass of white wine, you’d need to walk for just over 2.5km. Yikes! We’re down for exercise but 2.5kms for a vino? Probably not!

Keep posted for our tasty mocktail recipes to get you through February – they’re so tasty you may even make it through to Dry July without an alcoholic bevvie passing your lips!

Raw Nut-Free Lamington Slice

Back to school is here. It's that time of year when Pinterest's search tool gets a hammering by mums desperately seeking new lunchbox inspiration. It's gotta be nut-free, vegan, gluten-free yet still tasty enough for your child to not use it as a makeshift ball in a game of 4-square. With a few mums in the Remedy office – we know the panic stations of back to school are REAL. So, we threw it over to Remedy nutritionist, super mum and all-around legend, Jacqueline Alwill to share one of her favourite lunchbox snacks and BOY did she deliver with this Nut-free Lamington Slice!

Raw Nut-Free Lamington Slice by Jacqueline Alwill

Gluten Free, Dairy Free, Vegan, Raw, Nut Free
Makes 25 pieces

Ingredients

Base:

  • 1/2 cup sunflower seeds
  • 1/4 cup sesame seeds
  • 1/4 cup raw cacao powder
  • 1 cup medjool dates, pitted
No sponge-sponge: 
  • 2 cups desiccated coconut
  • 1/4 cup coconut oil
  • 2 tablespoons maple syrup
  • 1 teaspoon vanilla
  • Pinch sea salt
Chocolate:
  • 1/3 cup coconut oil, melted
  • 1/3 cup raw cacao powder
  • 3 tablespoons maple syrup
  • Extra desiccated coconut, for sprinkling on top

Method

1. Place ingredients for base in a food processor and blitz to a crumb, then press into a lined 25x25cm cake tin or dish.

2. Blend ingredients for sponge in the food processor until it comes together, then press on top of base.

3. Whisk together ingredients for chocolate in a bowl and pour over the top of the coconut, sprinkle with extra coconut and place in freezer to set for 3-4 hours.

4. Slice into pieces and serve. Store in fridge or freezer up to 2 weeks. 

www.brownpaperbag.com.au

Instagram @brownpapernutrition

Facebook @brownpapernutrition

MUNG BEAN PUMPKIN KALE SALAD WITH TAHINI DRESSING

And just like that, we’re in 2020. Forget reflecting on 2019 (and that bad lower back tattoo... Becky) and embrace the New Year cheer. With eating better at the top of our resolution lists, we asked our good mate, and Remedy nutritionist Jacqueline Alwill to throw us her salad to end all salads. So if you’re 15 days deep into a plant-based diet or want to make friends with salad for once and all - try this Mung Bean, Pumpkin & Kale salad today. It’s easy. It’s delicious. It won’t disappoint!

Mung Bean Pumpkin Kale Salad with Tahini Dressing by Jacqueline Alwill

Gluten Free, Dairy Free, Vegan
Servings: 4 - 6 as a side

Ingredients

  • 1 cup of mung beans, cooked until tender
  • 2 cups marinated kale
  • 2 stalks celery, diced
  • 1/4 cup mixed toasted sunflower seeds and pepitas
  • 1/4 cup chopped almonds
  • 2 tablespoons lemon juice + 2 teaspoon finely grated zest
  • 2 tablespoons extra virgin olive oil
  • 1/2 cup mint leaves or other herbs on hand- coriander/parsley will work well, finely chopped
  • 2 cups cooked pumpkin pieces
  • 1/4 cup dukkah
  • 1/4 cup tahini
  • Sea salt & black pepper

Method

1. Toss cooked mung beans, marinated kale, celery, sunflower seeds, pepitas, almonds, lemon juice, zest, evoo and herns in a bowl with a good pinch of salt and black pepper. 

2. Lightly toss through the pumpkin. 

3. Arrange half the salad on a serving platter, sprinkle with half the dukkahand half the tahini then repeat and serve. 

*If you can't find dried mung beans, chickpeas work just as well. To marinate kale: pull leaves from the stem and chop into bite sized pieces, then place into a bowl. Drizzle with lemon juice, add a good pinch of sea salt and massage into leaves to marinate and tenderise. 

www.brownpaperbag.com.au

Instagram @brownpapernutrition

Facebook @brownpapernutrition

How to Start the New Year Sugar Free

Kick sugar in the lumps for good

It's easy to mindlessly scoff down a candy cane or guzzle a ginger beer during the festive season – but, when the New Year dawns it’s time to hit reset, break up with the sweet stuff and reap the rewards of a nutritious diet. 

Before you flashback and get the guilts for having that second serving of grandma’s cake – you’re not alone in this sugar battle. The most recent stats from the Australian Bureau of Statistics show shockingly, Aussies on average consume 14 teaspoons of sugar a day. Yup, we're all hooked. 

In the early days, it can feel like mission impossible saying cya to your go-to sugar bomb (hello, 3pm Freddo). However, Nutritionist and Remedy Ambassador Jacqueline Alwill says the benefit of quitting sugar is too good to dismiss and not give a try. 

People often see the results far sooner than they think - clearer skin, increased energy levels, weight loss and mental clarity are a few benefits worth mentioning to help you muster up the motivation to reduce your sugar intake.” 

To help you ditch your sugar habit for good this year – follow foodie expert Alwill’s guide to going sugar-free. 

Call on your community

"Like anything, it's easier to do a challenge with a friend, family member or partner - build a support network to help keep you motivated for the first couple of months of going sugar-free."

Be mindful of withdrawls

It's true, the more sugar you eat, the more you crave. Many studies have shown sugar stimulates certain areas of the brain in the same way as drug and alcohol addictions. It's highly addictive and challenging to quit, but with the right mindset, anything is achievable. 

During the first few days, be mindful of your emotions and try minimising stress as going cold turkey can be tricky. Everyone's experience differs, but you may find intense waves of cravings, mood swings, dizziness and nausea - stay strong as the benefits will soon outweigh the withdrawal symptoms.” 

Plan for your meals

"Plan your meals for the first week and try to avoid eating out in those early days as you’ll find sugar is added to so many take away, restaurant prepared meals and found in all those "extra" foods and snacks on the go."

Exercise on the daily

"Reduce your stress levels by exercising each morning - do something you love and keep it low-impact in the first few weeks. Think brisk walking, yoga or pilates.

Interestingly, a 2015 study found short bouts of physical exercise may reduce the craving for sugary snacks. (win). 

Eat more protein

To avoid reaching for a sugary snack, fill up on protein to keep your hunger levels at bay and boost your energy. 

"Try to eat protein with every meal on your sugar-detox whether it's an animal protein such as fish, chicken, red meat, dairy and eggs. Or if you’re a plant-based pro, fill up on legumes, tofu, tempeh, quinoa, nuts, seeds and whole grains."

Increase your fibre intake

"Take control your blood sugar levels by loading up on fibre-rich foods such as vegetables, legumes and seeds; they will also ease your sugar withdrawal symptoms."

Keep hydrated

Thirst is often confused with hunger, so reach for the good stuff to keep hydrated. 

“Beat sugar cravings by increasing your water intake and ensuring you reach the minimum 2-3 litres per day. If you’re craving sparkling, switch up your fizzy drink to a naturally sugar-free alternative like Remedy Kombucha.”

Stay focused

The good news once you've passed the withdrawals you will feel the benefits of quitting sugar, but Alwill explains your sugar habits won’t change overnight for good. 

“Change is powerful, but you have to practise to make it a habit. You need to revisit the change-factor frequently before it all clicks. Things don’t click overnight, it all takes time, patience and practise. Congratulate yourself for making a change for the better and stay focused.”