Kirsten Tremlett

Mar 31

Grilled haloumi, zucchini &capsicum salad

4 large zucchinis

2 red capsicums

1 cup broccoli

1 packet of haloumi

½ cup fresh basil

½ cup fresh coriander

Few mint leaves

1 cup kale or spinach leaves

½ cup sundried tomatoes

2 cups quinoa

1 avocado

Flaxseed oil

Juice of ½ lemon or lime

Sea salt & cracked pepper

Coconut oil

Balsamic vinegar


Rinse quinoa well and cook for 5 mins. Slice zucchini and capsicums into thin strips and place on baking tray. Drizzle with coconut oil and balsamic vinegar and place under grill until browned.

Grill haloumi slices until browned. Steam broccoli.

In large bowl place kale or spinach leaves, herbs, chopped sundried tomatoes, steamed broccoli, grilled zucchini and capsicum, haloumi, and cooked quinoa.

Season with salt and pepper and drizzle with flaxseed oil and lemon/lime juice. Top with sliced avocado.


Mar 30

Raw Lasagna with Cashew cheese and Broccoli sun-dried tomato Pesto:

serves 3-4

Lasagna noodles:
1 zucchini

Cashew cheese:

2/3 cup cashews
2 peeled garlic cloves
1 tablespoon fresh lemon juice
1-2 teaspoons dried rosemary
2-3 tablespoons nutritional yeast (optional) 
Salt and pepper, to taste
Water, as needed

Sun-dried tomato and broccoli pesto: (or use  a raw pesto recipe )
1/2 head of broccoli
2 tablespoons sun dried tomatoes 
1 tablespoon olive oil (only if your sun-dried tomatoes aren’t already stored in oil)
Salt, pepper and dried herbs, to taste
Water, as needed 

Other layerings:
Basil leaves

To make the noodles: slice the zucchini on a mandolin. Or slice very thinly with a sharp knife. Set aside. 
To make the cheese: blend all ingredients in your food processor or blender until smooth and thick, adding as little water as possible. Set aside. 
To make the pesto: blend all ingredients in your food processor or blender until smooth and thick, adding as little water as possible.
Assembly: layer the noodles with the pesto, cheese and whatever you else you like, alternating as you go. If you want, make roll ups too!

Enjoy :)

Raw Chocolate fudge bites:

Makes about 24)

150g dates, soaked in 5tbsp water

125 g cacao butter, melted

120g cacao powder

Pre-soak the dates overnight or use hot water to soften them half an hour before you begin. They should have absorbed most of the liquid and feel soft.

Melt the cacao butter in a ban marie or a bowl over a pan of hot water making sure that it doesn’t over heat. You want to keep the temperature below 42 deg C to keep the cacao content raw. Once melted, pour the butter into a blender along with the soaked dates. Blend until you get a smooth, light brown ‘caramel’.

Add the cacao powder to the blender and blend again until you have a thick mixture. You may need to stop and push the mixture don to the blade a few times if you don’t have a tamper stick on your blender. Once the mixture is smooth, use a spatula to scoop the mixture into a shallow dish lined with cling film, or a flexible teflon container. Press the surface down and cover with cling film to touch the surface. Place in the freezer for 30 minutes to set.

Remove from the freezer and peel off the cling film. Pop the fudge out of the container and either cut into shapes and sizes of your choice or break into rough chunks. Store in the fridge or freezer.


Feb 22

"I want to lose some weight this year"-New Years Resolutions…

Did you know that according to recent studies, more than half
of Australian women and two thirds of Australian men are either
overweight or obese? Clearly this is not an uncommon health
condition, and many of us will face weight challenges at some
point in our lives. Weight gain is not just a symptom, but actually a
health condition in its own right. If you had an illness, wouldn’t you
do something about it to make yourself better? So why not start the
year off with a fresh start. Give yourself the gift of health and shake
off those extra kilos to look and feel great in 2014.

Shake Off Those Extra Kilos!

Lose those extra kilos with the Shake It Professional Weight Management Program. This program incorporates a low carbohydrate, moderate protein eating plan with regular exercise, targeted to achieve fat loss while maintaining muscle mass. By having a weight loss program with these key elements, you are not only losing weight but also enhancing metabolism to support further weight loss.

If you feel like you are carrying a spare tyre round your middle, the
Shake It Program can help you lose that unwanted belly fat. Also
known as visceral adipose tissue, this type of deep fat surrounds the
abdominal area and organs, and is associated with an increased
risk of diabetes, heart disease, stroke and even dementia. All good
reasons to trim down now, get healthier and reduce your risk of
chronic disease!

Trust the Professionals:
There can be many factors contributing to weight gain; including
prolonged or recurring stress, reduced metabolic rate from low
thyroid function, imbalances in blood sugar levels or hormones,
toxicity and poor digestive function. Even muscle aches or pains or
frequent infections may be slowing your fat loss due to the presence
of inflammation.

The Shake It Program offers unique benefits for you, as your
Practitioner can help to identify and address the underlying drivers
that encourage your body to store fat and slow weight loss. This
means that your weight loss program will be tailored specifically to
you, in order to help you overcome the roadblocks to weight loss
We can guide you through your weight transformation in a safe
and effective way, helping you achieve your goal of losing weight
and keeping it off. Staying motivated and on track with your fat loss
program is made easier with consistent support. You may also be
eligible for private health fund rebates by participating in the Shake
It Program.

Healthy Eating For a Healthy Body:
The Shake It Program is an easy-to-follow, nutrient-rich eating plan.
Every day you can enjoy two healthy low carbohydrate meals, one
meal replacement of a tasty shake, hearty soup or delicious bar,
two low carbohydrate protein snacks and healthy oils in your diet.
You will receive a guide demonstrating healthy portion control,
which will also guarantee fullness and satisfaction so you won’t
be left feeling hungry. 

There is also a recipe book available with tasty and easy recipes to try that are all suitable for optimal weight loss. Sample meal plans give you some great ideas for meals and snacks, and food lists are a handy resource to take shopping so you don’t get caught out buying the wrong foods.

Shakin’ For Life:
The Shake It Program encourages exercise four times a week,
aiming for 40 minutes each time. Recommended and fun types of
exercise include walking, swimming, cycling, dancing and playing
sport. Exercise plays an integral role in maintaining general health
and is crucial for cardiovascular health, healthy insulin and glucose
balance, optimal energy levels and of course weight management.
If there is any reason that would restrict you from doing this level of
exercise, speak to your Practitioner for advice.

Another key to lasting weight loss is fun and relaxation. By including
more social activities, hobbies, rest and the things you find most
relaxing in your daily life, you will have a positive impact on your
stress levels and therefore support weight loss.

Keep a Track of Fat Burning:
Your Practitioner will provide you with the tools to monitor if your
body is burning fat by testing for the presence of ketones. Ketones
are a by-product of fat metabolism, created as the liver breaks
down fats. If ketones are present in the urine, you can be confident
that your body is burning fat stores to support your ultimate weight
loss goal.

Achieving and maintaining a healthy weight is important for your
own personal health and for the benefit of your loved ones. Start
the year off with a change that will make a lasting difference. There
is no time like now to lose those extra kilos and reduce your risk of
chronic disease to become a healthier, happier you.


Feb 20

Cultured Raw Cheese Recipe

To culture the cheese:
• 1 1/2C almonds, soaked in 1 cup hot water for 10-15 minutes, then pop the skins off.
• 1 probiotic capsule

Put de-skinned almonds in a blender and add 3/4 cup cold filtered water along with the probiotic capsule and blend. Add more water to get a smooth creamy consistency. Line a strainer over a bowl with a cheese cloth. Pour cheese mix into lined strainer and tie up and cover with a clean tea towel. Allow to ferment on bench 8-24 hours.

To make honey herbed cheese:

• Cultured almond cheese
• 4 Tbsp mixed Italian herbs
• 1 tsp active raw honey (manuka honey)
• 1 tsp Himalayan crystal salt
• 1 tsp garlic powder
• 2 tsp lemon juice
• 1 tsp apple cider vinegar (with the “mother”)
• 1Tbsp nutritional yeast
• pinch white pepper

Combine cultured cheese, with all ingredients except for the mixed Italian herbs in a bowl and combine. Roll into 4cm rolls. Pour the Italian herbs onto a plate and roll cheese roll into mix to coat the outside. Cut into 1cm slices and serve.
Great on top of crackers or with crudités, as a pizza base or in salads.



The benefits of consuming cultured foods:

The fermentation or culturing process enhances the plant’s vitamin and nutrient content considerably, and pre-digests the proteins, carbs, and fats. This makes the food easier for us to digest, therefore giving our digestive systems a break! Plus all the important beneficial bacteria and yeasts are being introduced to your gut in the BILLIONS, helping to repel bad bacteria and boost your immune system.
Here are just some of the many benefits of eating fermented or cultured foods:

•Heal the gut lining and protect the integrity of the gut 
•Help detoxify the body of excess acids accumulated in the body due to toxins and lifestyle
• Manufacture B vitamins
• Enhance calcium absorption
• Enhance Indole-3-Carbinol absorption from foods (a potent anti-oxidant, detoxifier and anti-tumour compound)
• Maintain the health of the immune cells residing in the intestines
• Manufacture Essential Fatty Acids (EFA’s)
• Aid absorption of minerals and vitamins
• Produce enzymes to break down food
• Produce butyric acid, required for building colon cells
• Produce anti-tumour, anti-viral, anti-fungal substances
• Prevent candida overgrowth
• Destroy E Coli, Shigella and Salmonella
• Reduce gut inflammation

The Lactobacillus organisms/bacteria begin converting lactose and other sugars present in the food into lactic acid. This safely preserves the vegetables and gives lacto-fermented foods their classic tangy flavour.
Include some kefir, kimchi, sauerkraut, natural yoghurt, or miso into your diet today!


Jan 20

Banana, Apple, Kale Smoothie:

Blend all ingredients in a high-speed blender until smooth and creamy. Can add ice if desired…

1 small banana  

1 small apple

4 leaves of organic kale, finely chopped

½ cup berries (fresh or frozen)

1/2 cup water

1 tablespoon chia seeds or flaxseeds

Using Kale in Green Smoothies:
Kale has a slightly stronger flavour than baby spinach, so if you are not used to green smoothies, you might want to use strongly flavoured fruit such as strawberries or pineapple to help mask the flavour or only use a small amount initially.

Kale’s Nutritional Properties:
Contains betacarotene, vitamin K, vitamin C, lutein, zeaxanthin, calcium and fiber. Contains Calcium-D Glucorate–a cancer-fighting nutrient as well as a sulphur containing phytonutrient called sulphoraphane which is believed to have powerful anti-cancer, anti-diabetic and anti-microbial properties and is released when the leaves are chopped or chewed. Kale also contains powerful antioxidants that help protect against certain cancers such as ovarian cancer and is an excellent green to use for detox smoothies as it has amazing cleansing properties.


How to start off a Healthy New Year:

Are you feeling a bit sluggish after Christmas or put on a couple of extra kilos?
The start of a New Year is the ideal time to set good intentions and habits for the year ahead.
Here’s a few ways to ensure a healthier, happier ‘you’ for 2014:

Get Fit!
Choose a sport or exercise routine that you enjoy and that has plenty of variety to help keep you interested and motivated. Group classes make exercise fun while meeting new people at the same time. Exercising with a friend or personal trainer makes you more committed to showing up and pushing yourself harder.
Exercise for a minimum of 30 minutes daily at moderate to high intensity to get your heart rate up and to kick into fat-burning!

Lose excess Weight:
Most people fail to keep the weight they lose while on certain diet off long term. Does this sound like you? Here are some tips on how the lose weight successfully without putting it back on once you start eating normally again. 

Do an annual Detox:
Summer is the perfect time to detoxify our bodies as the warm weather makes it easier to eat more salads and drink more fresh juices with an abundance of delicious fruit and veggies in season. The liver is the primary fat-burning and detoxifying organ so it’s important to make sure it’s working optimally. Follow this liver detox diet for 2 weeks and see how amazing you feel!

Optimise your Nutrition:

The guidelines for a healthy diet are quite simple–eat a wide variety of foods, and make sure they are as close to their natural state as possible. This means no additives, preservatives, colourings, flavourings, processing or refining! Read on for more info on the different food groups and how to get the best nutrition from your food.

Whizz up a green smoothie:
Blast your body with vitamins, minerals and antioxidants!
Blend together 1 cup spinach, ½ cup celery, a couple of sprigs of mint, 1 kiwi fruit, a knob of ginger, ¼ lime and 1 date with 2 cups of water until smooth. 
Drink ½ first thing in the morning and the other ½ later in the day just before you go out to a party. It will boost your body with antioxidants and fibre - which many people miss out on during this time of year. It should also fill your tummy up enough to pass on the party pies! 

Grab a Juice daily!
Raw fruit and veggies juices are packed with antioxidants, vitamins and minerals. They help detoxify our bodies, aid with digestion, boost immunity, and help us live longer! Try some of these delicious juice recipes-you’ll be amazed at how good they taste!

Get plenty of restful Sleep:
Too many late nights take their toll on the body, leading to tiredness and lethargy, which can in turn lead to overeating. If you have problems sleeping the following herbs are very effective: Chamomile, Valerian, Passionflower, Zizyphus, Lavender, Hops and Lemon Balm. Here’s some ways to improve your sleep.

Be Positive and live a Happy Life:
Why do we insist on complicating our lives, our feelings and our thoughts. And then wonder why we are feeling stressed out, confused and at times lost?
Here’s how we can achieve happiness and simplicity in our lives



Dec 23

Raw Xmas Pudding with Custard Cream Recipe

Wheat, dairy, gluten and refined sugar free. No nasty additives or oils either. Guilt free!!

Makes about 12 mini puddings.

Ingredients for the Xmas pudding:

Ingredients for the custard cream:

1/2 cup coconut meat                                                                          

1/2 cup coconut water

1 vanilla bean pod - scraped

pinch himalayan crystal salt,

pinch cloves,

1/2 tsp star anise, pinch turmeric.

Blend all in a high speed blender. 


Mix all ingredients together in a bowl then set aside. In a high powered blender combine:

Blend all ingredients together. Add to ingredients in bowl and combine. Shape into mounds by hand or use a small bowl and turn upside down onto baking paper or paraflexx lined dehydrator sheet & dehydrate at 105°F for approx 5-6 hours. 

If you don’t have a dehydrator you can bake in the oven at the lowest setting (on or below 50°C) with the door slightly ajar.

Check every hour. It is cooked when a skewer placed in the middle of the pudding comes out fairly clean. (You want the pudding to stay slightly moist).

Serve with with ‘custard’ cream pored over the top and decorate with shredded coconut, berries or grated chocolate. Divine…..

Dec 15

Chocolate Mousse Tart with Lemon Cashew Cream

A chocolate flavoured raw crust layered with a silky chocolate avocado mousse, sweet and lemony cashew cream, and a sprinkling of raw cocoa powder on top. Divine….


3/4 cup oats, buckwheat groats or nuts
3/4 cup raisins
1 heaped tablespoon cacao powder
1 teaspoon cinnamon

Lemon cashew cream:
1 cup soaked cashews 
Juice of 1 lemon
1-2 tablespoons coconut nectar 
Pinch of Himalayan pink salt

Chocolate mousse:
1 avocado
1 cup dates
1 teaspoon vanilla extract 
1-2 tablespoons cacao powder

1 cup water
1 tablespoon melted coconut oil

To make the crust:
Pulse the oats, buckwheat groats or nuts in a food processor until they turn into crumbs. Add the rest of the ingredients and pulse until it all sticks together. Press into two lined tart tins and put in the fridge.
To make the cashew cream:
Blend all the ingredients until smooth then set in the fridge.
To make the mousse:
Blend all the ingredients until smooth. Spread into the bottom of your tart crusts and cover with the cashew cream. Put back in the fridge overnight or for at least a couple hours. Dust with cacao powder and serve!