Naturally Well With Jo | Blog
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Passionfruit, Fennel and Red Cabbage Salad

Raise your hand if you love eating salads.  If you didn’t raise your hand, you will I promise.  I love salads, I love making them and my friends do call me ‘the queen of salads’

Today’s salad is a mix of delicious fresh vegetables, topped with passionfruit and walnuts.  It’s quick to make and you can mix it up with your favourite protein.  I think it would be perfect with free range chicken, beef or fish.

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WHAT YOU’LL NEED

I didn’t measure quantity’s with this salad and I want you to do the same.  You will need the following:

Purple cabbage – shredded
Celery – chopped
Silverbeet – shredded
Red capsicum – finely sliced
Fennel – finely sliced
Walnuts
passionfruit
Olive oil
Apple cider vinegar
Fresh lemon

WHAT TO DO

Throw all the ingredients into a bowl. Except walnuts, passionfruit, olive oil, apple cider vinegar and lemon. You want to make enough to serve the amount of people you need to feed. I always make extra to have in the fridge for quick future meals.
Mix together in a seperate bowl, apple cider vinegar, olive oil and lemon.  give it a really good mix, taste it and add a bit more of one of those ingredients, depending on your own personal taste.
Pour the dressing over the salad and mix it through.  I like to use my clean hands to do this.
Pile the whole salad on a serving plate, add the walnuts and top it with a passionfruit.

Your salad is now ready to enjoy.  Love to hear if you make this dish.  Please take a photo and #primaljorecipes

Primal Jo

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Primal Living Stopped My Diet Obession and More

We have one life – one life to be extraordinary. We can do what we want and do it well. We want to be able to die doing what we love.

We have all been through a journey for a reason and we all have a story to tell. Your journey is so unique and so different compared to someone else’s; it needs to be shared so you can inspire and help others. Primal Living helps me to share my story and change your life. Let me tell you about my journey.

My own health and wellness journey has been life changing.  At the age of 17 I had an eating disorder, then I became extremely obsessed about controlling my food and everything I put into my mouth. I counted calories; I weighed and wrote everything down in a book. Next came yo-yo dieting with the purchase of a truckload of health books to jump onto the next big thing in the diet world. I then went through an awful stage in my life of anxiety whereby I could not leave the house (now knowing it was caused by gut dysfunction) I did all this with no understanding of the damage I was causing to my body and mind. I had no awareness of ethical food choices or what that even meant.

Fast forward a few years and I turned my whole life around by living primal. Primal Living has stopped my anxiety, it has stopped my obsession about controlling food and how many calories I consume a day; it has completely stopped the yo-yo dieting. Now that I emerse myself into living primal I now live each day knowing that my body and mind is being completely nourished the ‘right’ way.

Living Primal has changed my life and it can change yours.   The primal principles which I have created from over 19 years experience researching nutrition, being my own N=1 experiment and also seeing the amazing results from my clients has completly changed my life.  Plus my whole thought process on how I eat, live, sleep, breath, shop and who I even spend my quality time with has completly changed for the better.  I feel so liberated that I don’t suffer from anxiety anymore and I can be the person I want to be. I wake up everyday knowing that I can nourish my body in so many ways when I follow the primal principles.

Follow the principals and you will be able to do this

Stop dieting

Stop counting calories

See food as nourishment not punishment

Love your body

Love a lifestyle that you can do for the rest of your life

and so much more

Do you want to know the best thing I have created with Primal Living……it is the 100% awareness and connection that I have with where my food comes from, how it makes me feel and how I am doing my best not only for my own body and mind, but the planet I live on. What a beautiful way to live and guess what, you can do it too!

Discover this way of living and you will wake up and feel so excited to jump out of bed everyday. Excited to eat real food that will make you super healthy and strong, and you can finally throw away all those calorie counting books and scales.  Why wouldn’t you want to live primal for the rest of your life.

My own health and wellness journey has happened for a reason;  to inspire, educate and help you discover your own amazing health.  I know from my own experience and working with my clients that you desperately need to say goodbye to the excess weight without depriving yourself and I know that you do not want to continue on a diet rollercoaster anymore.  You can feel great again and you can reverse those niggling health issues that don’t seem to go away.  How?  Live primal

I honestly believe that every single person can have vibrant health.  I also strongly believe in the saying “it’s never too late to start” Your health starts by YOU taking responsibility for it.  You are the only one who can change your life.  However I am there for you to guide you and to support you, I will be there when you feel you need someone to talk to, someone to rant to and someone who can congratulate you when you reach your goals.

Are you ready to take responsibility for your health – this is where you need to go.  I will be there on the other side waiting to help change your life.

Update.  Primal Living was the start of my journey however I have organically grown and now Naturally Well with Jo has been born. 

 

 

 

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Strawberry, Passionfruit and Mint Smoothie

As I rolled over in bed on a beautiful Saturday morning here in Tasmania, I slowly opened my eyes and looked out onto my 10 acres on Bruny Island.  The sky is blue, the grass is green, baby wrens are chirping and a kookaburra had just laughed.  It’s going to be an awesome day.  Time to get up and make myself some breakfast.  I love eating breakfast.  I think it is the best meal of the day and eating a delicious breakfast starts your day off well.  Your body is full of nourishing foods that will feed your brain and give you the energy to tackle what it is you have planned.  For me on this gorgeous day is planting over 50 strawberry plants.  The strawberry planting is the inspiration for this awesome sugar, dairy and gluten free smoothie.

This recipe has the most juicest and sweetest strawberries in it.  I bought them from a gorgeous fruit and vegetable larder in Cygnet, Tasmania.  The strawberry farm is 2 km from the larder and I encourage you to buy fruit and vegetables that is local and seasonal.  The benefit of this is that you receive a powerhouse mouthful of flavour and nutrients.

My neighbours are growing passionfruit.  Yep I am one lucky primal girl.  I went and visited them the other day and picked of the vine a handful of the delicious tart fruit.  I scoffed one down before I even got home.

I am growing quite a few herbs here on the farm and the mint in this smoothie goes beautifully.  I also added Great Lakes gelatin and Naked Co vanilla protein powder for the protein hit to help me dig through a mountain of clay to plant those strawberry plants.

Why I love Gelatin

I like to recommend to my clients that they consume gelatin as a daily supplement.  The health benefits of gelatin that I have read from well respected websites such as Weston A.Price Foundation include the following:

Supports skin, hair and nail growth
Good for joints and joint recovery
Improve digestion – naturally binds to water which can help food move more easily through the digestive tract
Can help tighten loose skin
Good source of protein
Can help improve cellulite
Great source of dietary collagen

There are two amino acids which many people do not consume in adequate amounts – glycine and proline. Both of these amino acids can be found in the bones, fibrous tissues and organs of animals.  It is important to consume adequate glycine and proline as it is needed not only for proper skin, hair and nail growth but they are both needed for optimal immue funtion and weight regulation.  Look for grass-fed free range bones and organic if you can.
What causes disease is inflammation and the foods we consume can either be anti-inflammatory or pro-inflammatory.  Glycine is anti-inflammatory and has been found to be helpful in wound healing and sleep quality.

Why I love Naked Whey protein powder

Whey protein isolate (WPI) is an excellent complement to a healthy diet if you’re not dairy intolerant.  It is one of the most complete protein sources available and contains more Branched Chain Amino Acids (BCAAs) than any other type of protein. Whether your goal is to lose weight, gain muscle, recover faster between training sessions or simply to add more protein to your diet; WPI ticks all the boxes.

Unfortunately, not all whey protein products are created equally. Whey from poorly treated cows, unhealthy additives, difficult to understand ingredient lists, unregulated marketing strategies and varying price points can make choosing the right whey protein difficult and confusing.

The majority of isolate on the market is denatured by ion exchange and is damaged due to the acid used during the manufacturing process. Our whey is manufactured by cross flow micro-filtration and ultra-filtration at a low temperature and is free from acid processing, leaving a high quality undenatured protein which is easily digested, low in fat, low in carbs, high in protein and has an excellent nutritive value.

Naked Co is sourced from New Zealand grass-fed dairy cows, free from growth hormones, chemicals, antibiotics and genetically modified organisms. It contains no fillers, artificial colours and flavours, preservatives, fructose, added sugar, gluten or GMO. We only add organic ingredients and sweeten with organic stevia – a natural herb that is about 300 times sweeter than sugar and doesn’t spike blood sugar. Our whey has a 90.4% protein content in its unflavoured form and has approximately 25% more Branched-Chain Amino Acids than other protein powders on the market.

(Referenced from The Naked Co Website)

Lets go and make that smoothie.

Serves 2

WHAT YOU’LL NEED

8-10 strawberries cut in half
1 passionfruit
handful of ice
2 large tbsp coconut milk
2 large tbsp goats yoghurt
10 raw cashews
good sprinkle of gelatine powder
2 tbsp Naked Whey vanilla protein
handful of fresh mint leaves
1.2 cup of water

WHAT TO DO

In a blender, I used my Vitamix, add in the liquid
Then fruit
THen raw cashews
Then mint leaves
Then gelatine and protein powder
and now add your ice
Blend until you have a smooth consistancy

Now go outside, kick off those shoes, push your toes into the grass and enjoy your smoothie.  Combining earthing with a delicious and nutritious meal is extremely good for the soul.

Happy smoothie making

Signing off Primal Jo

 

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Quick and Easy Grain Free Pumpkin and Spring Onion Breakfast

This is a quick and easy breakfast and so bloody tasty that you’ll want to go back for seconds.  The reason it is so quick is because I am going to assume that you have a batch of grated raw cauliflower and roasted pumpkin in the fridge from either last nights dinner (as thats what I had) or from your Sunday prepartion of meal.  Seriously, if you have a blender or a $2 grater you can grate your cauliflower in no seconds.
This recipes served 2 but because it is such a freestyle throw together meal you can add more vegetables and ‘rice’

WHAT YOU’LL NEED

2 cups of raw grated cauliflower
1/2 cup chopped free-range bacon
1 cup chopped green capsicum
1 cup chopped mushrooms
1/2 cup chopped spring onions
1 cup chopped baked pumpkin
4 free-range eggs
large bunch of cauliflower
Coconut aminos or gluten free organic soy sauce
Himalayan salt and freshly grounded pepper

WHAT TO DO

First you need to put the eggs onto boil (once they start to boil it will take 6 minutes until they’re ready)
Whilst the eggs are on the boil, heat a large frypan and add either tallow, coconut oil, butter or ghee to the pan
Add in the bacon
Add all the vegetables (except the cauliflower) and lightly soften
Add your cauliflower and combine well on a low heat
Season with the amount of coconut amino or soy sauce (that you like)
Add in the chopped coriander
Season with salt and pepper

Your eggs should now be ready.  Take them off the boil, peel them under running cold water and serve up.

As I mentioned above, you can add any vegetable you like.  I made this for Shane, Kylie and Ash who are the primal team members and I also included white onion, carrot and bacon.  This is a great recipe that you can have fun with.

Happy Cooking.  Signing of –  Primal Jo

 

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Easy Step-by-Step Guide to Nut and Seed Butters

Making primal nut and seed butters is really easy – and they all follow the same simple process. Activating your nuts or seeds before hand is highly recommended. The soaking removes phytic acid and enzyme inhibitors (expand or link). If you want to make your activated nuts or seeds into a butter, you then need to dry them completely. This can be done in a dehydrator, an oven on the lowest setting, or in the hot sun. Here’s a quick guide to activating nuts and seeds (link). You can also buy already activated nuts from most health food stores.

Now onto the butter making!

Whatever nut or seed you choose, the process is the same: Toast or keep raw, add to food processor, it will crumble, ball, then form a butter. It’s really that simple. I also highly recommended drizzling in coconut oil at the end- it gives it the best texture and also stops separation of the oils when you store your butter.

These pictures show the progress of making sunflower butter, as it’s the one that has an extra stage to the processing.

WHAT YOU’LL NEED
400 g of nuts or seeds, preferably activated (and dried)
Good quality salt
4 tbs coconut oil

Step 1 (optional)
Lightly toast your nuts/seeds. This enhances the flavor and speeds up the process of forming the butter, but your end product will not be raw.

Step 2
Add to food processor (A blender will not work, unless you have a Vitamix)
Blend until crumble forms. You’ll have to start scraping down the sides at this stage.

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This is the stage that needs the most scraping-down

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Step 3
Keep processing and scraping until the mixture forms a ball

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The ball stage
Step 4
Keep on processing! Eventually, it’ll thin out to a nut butter (second picture). If you’re using sunflower seeds, this will take a lot longer, and will form a paste first (first picture). The entire blending process usually takes me 20 minutes for sunflower butter so don’t lose hope!

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Sunflower paste- Scrape down and keep processing! It should form a ball for a few seconds at this stage

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Done! You can tell there’s no more processing to do because when you scrape it down it won’t keep forming a ball

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Step 5
Drizzle in melted coconut oil while still processing, and add salt to taste.

Enjoy with some cut up vegetable sticks or even spread on some organic local or homemade sourdough toast.  

 

 

 

 

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