Staying Healthy maybe the combination of a great immune system plus…

Staying Healthy maybe the combination of a great immune system plus…

The comment, “may you live in interesting times”, has captured my imagination over the last few weeks.

In my life time there has not been the reaction to a virus as is the case with Corona Virus ( covoid-19).  The measures taken so far, are in an effort to protects us, as a population, from contracting the virus and passing to each other.   And its critical  we practice these measures to protect ourselves and those who have a weaker immune system.  It just feels so anti-social not to be with family, friends, and colleagues – almost UN-natural to me.  I am missing my hugs.

Yet, believe it or not,  there are some positives from the current unique postilion the world finds its self in.

– A reminder to us all to pay  closer attention and  adherence to our hygiene.  Washing your hands with plain soap and warm water is a must and has always been the best method for reducing the spread of germs, bacteria and viruses.
This has been my go to my entire life and magnified when ever I am in a kitchen ( my own as well as a commercial one).  Seems odd to have to remind us of this, but hey folks get complacent  – its part of being human.  The newly enforced rules have gone beyond standard code of practice, however to minimize the spread they are important.  I just wonder how long they will be in place.

– Work on building a strong immune system.   I love this and its in my “Wheel House” – I practice this and help support others to keep building their immune health.  This can be achieved with combination of
Eating a balanced whole food diet, packed full with all the yummy foods which build health.  Your diet will help you maintain the critical elements that help you build and maintain a strong immune system  – zinc, selenium, iron, copper. folic acid, Vitamins A, B6, C & E.  Get plenty of sleep, at least 8 hours.  Reduce chronic Stress, chronic stress wears down your immune system.    And ensure you are moving your body daily, exercise helps to reduce stress and accelerates circulation of white blood cells.

– A positive mindset.   I am speaking for myself, I find life’s bumps are easier for me when I try to see the positive side to difficult situations.  I call my approach “Finding the Silver Lining”.    Studies are finding that positivity help people make better health and life decisions and focus more on long-term goals. It is also suggested that negative emotions can weaken immune response – breaking down your bodies natural defenses.

Take Care of You – watch your personal hygiene – help yourself build a strong immune system – and think positive thoughts!    Find your Silver Lining.


What is simple, colorful, flavorsome and used in cooking & baking?

What is simple, colorful, flavorsome and used in cooking & baking?

The Stunning Carrot!

Do you see carrots as a hero vegetable?   You could say they have super powers yet how would you know without a label to tell you.  What a shame, if carrots did come with a nutrition label PLUS marketing messages here is what I think you would see;

Carrots are a good source of vitamins and minerals!
Carrots are extremely low in fat!
Carrots are a component of a healthy diet.


Now turn the carrot over and lets see what is on the back panel:

The nutrition facts for two small-to-medium raw carrots (100 grams) are:

  • Calories:                 41
  • Water:                    88%
  • Protein:                  0.9 grams
    • Carbs:          9.6 grams
    • Sugar:          4.7 grams
  • Fiber:                     2.8 grams
  • Fat:                        0.2 grams

    in the form of – starch and sugars
    Sugar in the form of sucrose and glucose
    Fiber in the form of pectin { a soluble fibre} and cellulose, hemicellulose, and lignin {insoluble fibre}@
    @Soluble fibre helps lower blood sugar levels by slowing down your digestion of sugar and starch.
    Insoluble fibre helps reduce constipation

And the vitamin and mineral content is also worthy of mention, look at all you get in just two carrots!

Vitamin A promotes good vision and is important for growth, development, and immune function
Biotin: A B vitamin plays an important role in fat and protein metabolism
Vitamin K1 important for blood coagulation
Potassium important for blood pressure control
Vitamin B6 involved in the conversion of food into energy

ould agree, carrots are a rather good vegetable to have on hand.

However, I don’t think there are enough recipes that allow carrots to show off.  Carrots are still seen as things to hold dip, add to recipes for flavour, used as a side dish, but never as the star of its own show.    What if there was a recipe that allow the humble carrot to be the star.  I recently found such a recipe – Carrot Sung Choi  Boa.  The recipe was perfect for a party I  hosted over the weekend.  The guests loved it, I loved it and my husband loved it.  I know you will love it too, so I have included the recipe here for you!

Now that you know what a kick *** vegetable carrots are, will you use them more in your daily cooking?  Maybe you need some ideas to help your own creative juices going – here are some ways I use carrots:

  • Roasted whole to be use as a side dish or for salads
  • Grated, to be added to any thing like meat loaf, pasta sauce, and salads (adding fibre ).
  • Cut into different shapes for different uses – coins, baton (carrot sticks), spiral (for noodles), thin match sticks, diced (mirepoix) for stocks and stews.
  • Healthy snack.
  • You can turn them into soup, dips, or juice, bake into a cake, turn into fritter, or plant-based filling for Sung Choi Bao
    Stunning Carrot Sung Choi Bao

    Prep Time: 15 minutes

    Cook Time: 10 minutes

    Total Time: 25 minutes

    Category: Vegan Dinner Option

    Cuisine: Chineese


    Stunning Carrot Sung Choi Bao

    I discovered this recipe while looking for a menu item for a party. The original recipe I came across was by Jacqueline Alwill from her website The Brown Paper Bag. The photo I used here is also from that same website.

    The changes I made were to swap out the quinoa for cauliflower and broccoli rice with minced mushrooms added.

    The Topping was changed from peanuts to hemp and sesame seeds in an effort to keep this nut free.


    • 2 teaspoons coconut oil
    • 4 cloves garlic, peeled and sliced
    • 2 cups (400g) carrot, grated
    • 1 ½ cups (300g) cooked cauliflower and broccoli rice ( original recipe used the same amount of cooked quinoa)
    • ¼ cup water
    • 1 red or green chilies, finely chopped (for less heat, remove the seeds)
    • 1 tablespoon sesame oil
    • 2-3 tablespoons tamari
    • 4 Asian shallots, finely chopped
    • 1/2 cup (100g) fresh Shiitake mushrooms, thinly sliced
    • ¼ – ½ bunch coriander, leaves and stalks finely chopped
    • 1/4 cup mixture of hemp seeds and toasted sesame seeds
    • Lettuce leaves - iceberg is the best option. Alternatively you could use romaine (Cos)


    • Heat coconut oil in a large fry pan or wok, and sliced garlic and saute for 30seconds.
    • Add carrot and cauliflower, broccoli and mushroom mixture and cook for 4 minutes.
    • Add water, sesame oil and tamari and cook a further 4 minutes.
    • Next, add chopped shallots and coriander and cook for 3 minutes.
    • Serve hot with lettuce leaves, extra chili and garnish with hemp seeds and toasted sesame seeds.


    I did makes some changes:

    1. I changed the quinoa out for a mix of cauliflower and broccoli rice. To that mixture I added finely minced mushrooms.

    2. I opted to change the crushed peanuts for Hemp Seeds and Toasted sesame seeds. Very nice and great if you are going NUT free.

  • Or use with other left over vegetables, like cherry tomatoes and zucchini and create a whole meal like I did after my party.
    I was left over veggies - Now I am a main meal

    Am I going to be a soup, pasta sauce, or…..


    I turn 500 grams carrots + one onion + garlic + 2 zucchinis + 300g of cherry tomatoes and 1 tin of chickpeas into a vegetable tagine. All  vegetables were saved from going to waste!

    Pantry creation

    Stunning vegetables saved from going to waste!



Welcome to 2020 – Will this year finally be about YOU?

Welcome to 2020 – Will this year finally be about YOU?

Learn my top 5 tips to make 2020 all about YOU!

I am writing you from the beach.  We are pet sitting for a lovely border collie named Ollie and stunning cat names Milo.  We have been here since Christmas Eve and loving the beach life.  So nice to ease into the new year with beach walks, lots of pet cuddles and clean food.  This is how I want my 2020 to be!

To help you make 2020 a year about you, I am sharing my top 5 tips to help make 2020 be all about you!

  1. Learn how to breath properly.  I am not kidding here.  Your breath is life.  When you feel stressed or feeling overwhelmed, it is your breath that can ease these feelings.  Book suggestion – “Breathe” by Jean Hall.  The practice of deep breathing is calming allows more oxygen flow to your cells.
  2. Learn to say NO. Yes, simplicity start with no.  Is your To DO list full with things for others OR things that do not serve you or your family?  So, before you say yes, stop and think about what is being asked of you before you respond with YES.  Here is a response you can use (suggested by Dr Many Deeks) “‘I really appreciate you thinking of me.  Thank you’.  Then tell them ‘I have a few commitments at the moment and so I can’t help’.’
  3. Learn more about living a simple life. I just finished reading a wonderful book about living a simple life, the book “Slow” by Brooke McAlary.  I discovered a few new habits I would like to add into my life – which means I can crowd out the habits that are not serving me.  Mostly around being present and not involved distractions that are meaningless.
  4. Learn and do daily movement. A daily practice of movement will help you keep the machine that is your body well oiled and in good working order for many years to come.  When looked after (movement and proper fuel) your body will repay you in so many ways – help you age gracefully without complications.  I found the book “Move Your DNA” by Katy Bowman and great how to book with great motivation!
  5. Learn more about YOU. This is where I come in, Patricia your Food Nurturist from Warmly Nourished.  I have been working on my body for some time, but in 2019 I gave it a lot more scientific focus.  You see I was given a magic key, in the form of ph 360.  It’s a personalised health platform that measure your gene expression.  I found it worked so well I decided to become a certified coach and am now offering it to all past and future clients.  WHY!  Well ph360 is YOUR personalized health code (PHC) – opening up what you should actually be eating to nourish YOUR unique body, determine best time and type of exercise YOUR body will thrive on and a great deal more about the unique qualities that make up YOU.

    I am running a special offer for the entire month of January because its my Birthday month.  You can have your Personal Health Code for all of 2020!  Regardless of where you live in the world, we can still work together.  Why not reach out and get in touch so we can unlock and explore YOUR PHC.  Please use code PHC on your contact form.

Let 2020 be your year.  A New Way- To A New Life – To A New You

Loving Life at any age!

Loving Life at any age!

And does AGE really matter?

I have been thinking a lot about age this year as I am about to move into a new decade with the start of 2020.  Which got me thinking, does it matter how old I am – and I have concluded – NO it does not.

Sometime before my last decade birthday I stopped wearing makeup.  This started as I moved from a desk job to a kitchen job.  I loved the freedom of not putting stuff on my face… little by little I let go of vanity things.  Around the same time, I made a decision NOT to colour my hair – so I never did and when it started going WHITE, I choose to let nature takes its course!  And you know I think it looks rather cool!

Dear younger self – don’t be in such a hurry to grow up.  Enjoy the road to YOU!  Ah but my younger self didn’t hear this she was too busy keeping up – and growing up!

Her road was travelled and yet not examined.   NOW THE ROAD I TAKE IS EXAMINED AND I AM ENJOYING THE JOURNEY!

Over this past year I have explored more about what will help my body thrive as I age.  Sort of keeping the biological clock in check.  What I have discovered has been a real eye opener.  Here is what I mean:

  • I no longer get up at the crack of dawn to pound the pavement; instead I wake up and gently stretch, do a bit of mouth and teeth cleaning before moving into the kitchen for my warm water/lemon/grated fresh ginger and raw honey tea. What a delight this has been and I started doing this in December 2018. (From my PH360 profile chronological information)
  • I still walk, in fact I do between 10,000 and 15, 000 per day. I just leave it for later and enjoy my Zen morning time.  It makes me happy and my body is loving the gentle change.
  • Learning functional movement (“Move Your DNA” By Katy Bowmen). Helping to keep the body machine well oiled!
  • Proper breathing has also been a welcome surprize. What can I say – better digestion, mood, sleep and the list goes on (“Breathe” by Jean Hall as well as meditations in group and on my own)
  • The other big change was eating my largest meal of the day between 1:30 and 3:00 pm. And when I balance this meal well, I find it can be my last meal of the day. (From my PH360 profile chronological information)
  • I have also noticed with these small changes; I am seeing rather nice changes. My moods seem to be calmer; I am losing some weight that my body really doesn’t need, and my joints (I have suffered with osteoarthritis) are feeling so wonderful.

The above are the newer changes, however, back in 2014 I went of coffee –HUGE – after reading Dr. Libby’s book “Rushing Woman’s Syndrome”.  In 2015 I give up alcohol and once more it really helped with my joints.  I now enjoy a little alcohol for special events.  However, I suspect the biggest and best change was the overhaul of my diet. I started putting focus on vegetables and foods without labels.  I went back to whole food.  And I have a fun little bliss ball to give you some JOY this holiday as well as holiday cookie.

And this year as I look in the mirror, I feel blessed!  The journey towards me has not been a one-year project, rather a multi-year and multi-step one.  What I do know is my life is in its SECOND SPRING (learnings from reading “Goddesses Never Age” by Christiane Northrup, M.D.)   And AGE will not define me nor will it define WHAT I CAN OR CANNOT DO.  I plan on being on this planet for some time, and while I am here, I will live my life fully, without constraints.

I will keep reading, walking, bike riding, and creating and making great food!

How does this all sound to you?  Can I help in any way?
My coaching focuses on rediscovering your vibrant self and helping you make the life changes which will best suit you!  I do have a magic key to help unlock a few doors for you and shorten the process and answer the question – WHAT SHOULD I EAT!  I can help you with that and a few more areas of your life.

Summer Reading; Here is my list for the next several weeks.

Summer Reading; Here is my list for the next several weeks.

I my have pulled out too many for this summer…but hey they are all good and deserve their time in the sun.  For some I will devour cover to cover and for others I’ll skim for what I need to learn and share!  And if you look closely you’ll notice 4 are cook books – so that is more about testing recipes to create some diversity in the kitchen.

While I unwind I will be pouring more into my brain!

All so good for different reasons!

How about you?  Do you have a summer reading list every year and do you make it through the books?

Wish me luck,



Black bean Burger that will rock your taste buds! New recipe from Patricia of Warmly Nourished.

Oh Yes A Black Bean Burger! New recipe from Patricia of Warmly Nourished

Prep Time: 15 minutes

Cook Time: 35 minutes

Total Time: 50 minutes

Category: lunch

Cuisine: causual dining


Oh Yes A Black Bean Burger!  New recipe from Patricia of Warmly Nourished

Making a burger with black beans is so easy and so yummy. If you don't want to serve them as a burger, you could use them as a base for a salad, or as a wrap. I am sure you will think of so many ideas to create meal ideas. They also make a great addition as a lunch box meal for kids and adults - can can be eaten cold.


  • • Two X 400 g (14-ounce) cans black beans, drained and rinsed. Or cook your own.
  • • 1/2 red onion, diced
  • • 1-2 cloves garlic minced
  • • 2 carrots grated or the equivalent of 1 cup
  • • 2 jalapeno peppers, diced (seeds removed if heat is an issue for you)
  • • 1 cup fresh chopped herbs. This can be one herb or a combination of herbs. I use fresh coriander (cilantro), chopped plus fresh chives and fresh parsley. As long as it equals one cup.
  • • 1 teaspoon sea salt
  • • ¼ to 1/2 teaspoon cayenne powder (optional but nice if you like spicy heat)
  • • ½ teaspoon cumin
  • • 2 tablespoons whole chia seeds + 6 tablespoons water (to create a gel, mix together and allow to set for 5 to 10 minutes).
  • • ¾ cup brown rice flour
  • • 1 cup cooked quinoa (cook ½ cup dried)
  • • ¼ cup olive oil


  • Preheat oven to 180 C (350 F)
  • Line baking trays with parchment paper, unbleached if possible.
  • In a food processor or Thermomix, add cooked black beans, olive oil, salt, cumin, cayenne, and blend until a rough chunky paste forms. Be careful not to over blend or it will be to wet.
  • Transfer the mixture to a large mixing bowl. Add in minced garlic, diced onions, diced jalapeno peppers, pre-cooked quinoa, brown rice flour, and chia seed gel/egg re placer. Mix well.
  • At this stage I normally place the mixture in the fridge to allow it rest and firm up a bit, around 20 to 30 minutes or longer. I do this with meat burgers/and meatballs as well.
  • When you are ready, using your hands, form round patties, in a size that is easy to manage = I keep mine between 80 and 90 grams. Place on the baking tray. Be careful not to crowd the burgers.
  • Place the formed burgers on a baking sheet lined with parchment paper and bake for 30 minutes, then turning the burgers over, and continue to bake for 10 to 12 minutes more.
  • Top with your favorite burger toppings and enjoy on a bun or lettuce wrap, or as a topping for a salad.


These burgers are great to do when you have some left over cooked quinoa, great way to use up leftovers while creating a whole new menu item. They can be frozen, for about 6 months. Make a great base for a salad.