Paleo Quiche

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Last week I posted this picture on instagram and facebook of the session I had making lots of yummy Paleo food aka a ‘Paleo Party’. I received a number of requests to share the recipe for my Coconut Flour Quiche and my Bliss Balls. I have been meaning to do a post on my bliss balls for a while but every time I make them I forget to take pictures. So, to tide you over here’s a similar recipe albeit nut free from Julia and Libby: http://juliaandlibby.com/2013/09/12/nut-free-bliss-balls/

On Wednesday night I made my second batch of the quiche and took it to work for lunch on Thursday. I got a few comments in the lunchroom about how tasty it looked, so I thought I would share the recipe while I remember. It’s a goodie – so easy and handy to have in the fridge to heat up for late dinners or weekday lunches.


Paleo Quiche (Dairy free, wheat free, gluten free and sugar free).

Crust

·       ½ cup of melted coconut oil
·       2 beaten eggs
·       ¾ coconut flour
·       Sprinkle of salt (I use Pink Himalayan but sea salt would be fine too).

Method
Preheat oven to 150°c

Whisk eggs and coconut oil together until well blended.

Stir in coconut flour & salt and mix until it is a doughy consistency

Press dough into a greased quiche tin. Create an even layer on the bottom and up the sides of the tin.

Prick dough all over with a fork.

Bake for 10 minutes then set aside.

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Filling

·       5 beaten eggs
·       ½ cup of coconut milk
·       1 tsp of salt
·       Sprinkle of ground pepper
·       2-3 rashes of bacon (any kind of meat would work e.g. salmon, chicken, sausage)
·       1 cup of spinach
·       1/2 cup of chopped mushrooms
·       1 diced spring onion or brown onion (just use whatever you have – I have tried both and either is good).

Method
Combine eggs, coconut milk and salt in a large bowl.

Fry bacon in a little butter then add to egg mixture.

Using the bacon grease, wilt the spinach and lightly brown the mushrooms (and brown onions if using them) over a low heat and then add to egg mixture.

Add onions to egg mix and combine.

Pour egg mixture into the crust you prepared earlier.

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Bake for 20-25 minutes or until the centre is firm

I like to serve the quiche hot with a side salad dressed with hemp seed oil and half an avocado.

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Enjoy 🙂

If you try this recipe or any others I have posted, please be sure to share by tagging @bohobehaviour and/or using the hashtags #bohobehaviourkitchen #paleoparty

Make a Pledge

So, I have been on hiatus for a good wee while now which I apologise profusely for. No real reason really other than I have been very busy with life in general and devoting my down time to yoga, running and my new pursuit – Crossfit. I also had a small car accident about a month ago where another car hit me from behind when I was stopped at the traffic lights and have since this time been diagnosed with whiplash. I have had a headache since this time which has got progressively worse and from which I have had no respite. I am now seeing a physio for this and hopefully they will subside after some treatment as it’s doing my head in quite literally. Needless to say, sitting in front of my computer has not been forefront of my mind while my head’s been throbbing.

Anyway! I note that since starting my blog, I have got a bit waylaid by my enthusiasm for ‘clean eating’ that I have not paid much attention to the other subjects that I wanted to discuss on Boho Behaviour. Subjects such as Conservation and the Environment. So, lets get back to that with something light-hearted and fun.

Next week (8-15 September 2013) is Conservation Week in New Zealand. Conservation Week or Kia Mahia Te Mahi is an annual event in New Zealand run by the Department of Conservation (DOC) to promote conservation of native plants and animals. This year DOC’s Conservation Week is about raising awareness of simple ways to get involved in conservation, and to encourage families (and other social groups) to participate. The call to action is ‘Register your pledge’ and New Zealanders are encouraged to ‘make a pledge’ for conservation by going to the Conservation Week website and choose an activity to commit to doing during Conservation Week. This can be anything from going for a bush walk, having a conservation themed morning tea, changing your facebook cover image (links here!) to joining in on one (or more) of the Conservation Week events happening in your town.

Conservation Week

If you need some inspiration check out the pledges that some our favourite Kiwi celebs have made for conservation week here on youtube or read about them here. 

Further to this, DOC is providing incentive to get involved by offering up a pretty amazing prize. Everyone who registers their pledge on the website goes into the draw to win a trip for four to Great Barrier Island (23 -29th January 2014) including:

  • Return flights for four people (children or adults – must be at least one adult) from Wellington or Christchurch to Auckland
  • Flights from Auckland Airport to Great Barrier Island
  • A $500 Stonewall Store voucher to buy food on the island
  • Accommodation for four people for five nights in a three bedroom self contained house in Tryphena
  • Accommodation for four people for one night at Mt Heale Hut while walking the Aotea Track
  • Two days out with Biodiversity Rangers, helping with activities like black petrel monitoring, pāteke counts, and chevron lizard monitoring
  • A one-day mountain bike hire for four with Paradise cycles, based at Whangaparapara
  • A meal voucher for four to the value of $150 from Currach Irish Pub in Tryphena
  • A five-day car rental with Aotea Rental Cars

Pretty amazing!!  DOC staff can’t enter, so if you win please consider taking me along :P.

Further to this there will be spot prizes for people who share their pledges on social media using the hash tag #pledgefornz on facebook, twitter, instagram, pinterest and/or twitter.

Given that social media spans the globe and also as many of my blog readers are from countries other than New Zealand – I would like to extend the invite and ask that you celebrate conservation week in your country too! While I’m afraid you may not be able to go in the draw to win the trip to Great Barrier Island, you can still use the hashtag #conservationweek or even #pledgefornz and show through social media what you are doing to raise awareness of how to get involved in conservation in your country.

So am I pledging what I preach?! Yes indeed – I intend to make a number of pledges as I think of them but so far I have the following:

  • Tramp to a DOC hut for a night (all going to plan I’m going on a girls tramping trip in Canterbury next weekend)
  • Change my facebook cover image (tick!)
  • Spread the word through my blog (tick!)
  • Get my flatmates involved…….still working on how to do this one.

Are you going to make a pledge? I hope so. If you do, please tag @bohobehaviour so I can see what you’re up to and don’t forget to hashtag #pledgefornz and #conservation week.

Brilliant!

Mindy x

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Clean, Green & GOOD!

Tomorrow marks 30 days since I got back on the “clean eating” bus since my Samoan Blowout so I thought now would be a good time to provide an update on my experiences. 

In one word: amazing!

In several words: I feel fantastic, incredible and more enthusiastic than ever. I have more energy and I feel really happy.  

In providing an overview, it seems only fair to share the negatives as well as the positives, but honestly I struggle to think of any. The only negative thing I can think of really is the effect it can have on social situations at times. But even this is minor. As an example – going out for a birthday dinner and refusing the birthday cake or my boyfriend wanting to share croissants for breakfast and me kindly declining the offer. Really it’s no skin off my nose but my positive food choices can annoy others at times. Do any of you struggle with this when trying to be healthy? How do you deal with it? 

I still drink when out socially (vodka with soda water or red wine) so that’s not an issue either. Perhaps I would just not indulge in alcoholic beverages as much as people would like me to. My take however, is that I can still have a good time AND feel great the next day. Don’t get me wrong though, I can overindulge when the occasion dictates. I’m not the fun police.

Now for the pro’s, let me count the ways:

  1.  I have lost weight and am maintaining a healthy shape which I am so happy with.
    I have given up getting on the scales as I feel so good the numbers don’t matter anymore. But at last count (about 3 weeks in) I was down 4.5kgs. Also as I start getting back into running and yoga, I am noticing definition returning to my limbs etc so newly acquired muscle build and tone are bound to obscure the reading on the scales. The best measure is how your clothes fit and how you look in the mirror which I can say I’m very content with now. 
  2.  I don’t have cravings anymore
    Eating large quantities of carbohydrates, chocolate and lollies followed by guilt is a thing of the past. I simply don’t want them and can easily say no to any temptation. I have found new ways of incorporating treats such as paleo chocolate fudge and banana “ice-cream” (stay tuned for this one) but even they don’t seem to feature much. Maybe once a week I’ll have a hankering for something sweet. I do eat blueberries, coconut cream and cinnamon on a regular basis so these probably help in satisfying my sweet tooth also as well as providing great nutrition.
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  3. My skin is clearer & brighter
    I feel as though I look healthier and less tired. Even my hair is shinier and the dark shadows under my eyes have faded. The BF also keeps commenting on how nice my skin feels lately which is a good sign. Also of note is that the nasty red patches on my legs that I suffer from in winter (I think due to moisture in the air) have cleared up significantly and are rarely itchy. I guess it’s kind of gross to share that, but it just shows how much diet can affect your skin etc. 
  4.  My nails are stronger
    This is a big one for me as I have been a nail biter, picker, and ripper all my life! To the point that my nails were just so weak and brittle that they just never had a chance. However, over the last few weeks they have got a lot stronger and they are growing long. I even got my first manicure in the weekend!! No more biting and ripping for me. Hello healthy nails and cuticles. 
  5. I think about food less & feel satisfied
    I eat only three meals a day, no snacks and much smaller portions than I used to. One would think that this would lead to feeling hungry, yearning for the next meal and temptation to sneak down to the coffee shop for a scone (like I used to). But this is not the case. I barely think about food between meals – unless I’m researching recipes or deciding what’s for dinner and I’m never hungry. Freedom from food! I love this! I think a lot of this can be attributed to the fact that I am eating substantial amounts of natural, full fat with every meal. Fats that feature regularly are avocado, coconut cream, coconut oil, butter, olive oil and hemp seed oil. No “light”, “trim” or “fat free” to be found anywhere. Full fat provides a lot of flavour and is very satiating.Image
  6. I feel positive, enthusiastic & inspired
    The more I see my body respond positively to my new diet, the more enthused I am about the foods that I eat and more inspired to continue nurturing my body in this way. I am really enjoying the way I feel mentally and the relationship I now have with food. It’s now something that’s fun rather than something that’s got a hold over me. I love experimenting with new foods and recipes. 
  7.  I have enhanced energy
    I feel that my energy levels have increased. I feel more “full of life” and am thoroughly enjoying getting back into running. I feel fantastic after a run and cannot wait for the next one. The BF even says I have a “nice glow” about me lately and I have to agree that I feel like I’ve been more pleasant to be around lately – more bubbly and happy.

Have I convinced you that natural is the way to go? That fat isn’t evil? Are you willing to try eating clean and green? Or if you are, do you have any additional pros or cons to add?

If you are keen on trying the clean, green way of life I thoroughly recommend it. You won’t regret it.

If you’re like me and need a plan to get you started, check out rapid fitness (this is not a plug – I just love what they do!). They have plans which are aimed at weight loss but also just healthy living plans which can provide guidance on how to eat naturally. Once you’ve figured out what foods to eat, it becomes second instinct.

I AM A RUNNER!!!

I have not always been a runner, quite the opposite in fact! At primary school I was that kid who convinced myself of injuries and ailments so that my mum would write me a note excusing me from the Cross Country. I was not really an active kid. I did dancing and tried my hand at rowing and volleyball but that was my limit.

Running (or any consideration for health & fitness) did not occur to me until I was at university. While I dabbled a little bit with gym workouts during my first year of study, it wasn’t until the following summer break that I made a real effort. Living back home on my parents orchard I decided to give running a go (I can’t remember at all what motivated me – probably weight loss). Each evening I would do laps up and down one side of the orchard, each week going a little bit further. I doubt I ever accumulated any significant distances over that summer but I lost weight and found satisfaction in how I’d got my body in shape.

Following this epiphany, I continued to incorporate running with a mix of gym workouts, Les Mills’s fitness classes and Pilates DVDs throughout my university career and beyond. I finally made the connection between healthy eating, being active and how this affected my physical and mental health (and appearance of course!).

The real breakthrough in finding my love for running came in 2010 when I decided to book a trip to South America to tick number one off my bucket list: climb the Inca Trail to Machu Picchu. I wanted so badly to be in good shape for the trip so that I wouldn’t struggle with the four day hike and have people in my tour waiting on me. I achieved this by running daily (laps around the orchard) and adding in hill runs along the goat track at Te Mata Peak. Also, for the first time I was paying attention to my times and distances and working on improving these week to week. Despite a few setbacks such as getting sick with a bronchial infection which really affected my breathing while running, I completed my first 10km run a couple of weeks before heading to Peru. What a feeling!
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On returning from my trip, I moved to Christchurch and I experienced peaks and troughs in my running routine. I managed many more 10km runs but never crossed over that mark. The cold winters specifically had an effect on my motivation.

It wasn’t until January 2012 that I decided I needed something to work towards if was ever going to truly be a runner and improve my distances. So, I signed up for the Wanaka Half Marathon to be held Easter weekend 2012. Best motivation ever!! I printed out a training plan and stuck to it absolutely religiously and loved it. However, this may have been my downfall.

About five weeks out from the race, I headed out for an easy half hour run. 15 minutes in I felt a twinge in the back of my leg. I should’ve stopped. However, being stubborn as I am, I did not want to pull out of a scheduled training run and I continued on. By the time I got home I was hobbling with a severe limp which stuck with me for quite some time. Even walking was painful. I had regretably strained my hamstring. Unfortunately, despite physio treatment and plenty of rest I was not able to run longer than 20 minutes for months to come without it hurting and so had to forfeit my entry for the half-marathon.

I was absolutely gutted. I cried and cried and felt sorry for myself for weeks on end due to the fact that I couldn’t get out and run. I cursed runners under my breath as I passed them in the street as I was so envious. My former child-self would not have believed it! It was at this point that I realised “I AM A RUNNER”. The fact that I was upset that I couldn’t run proved this to me and it was a small consolation during the long rehabilitation waiting game. 

I still get twinges in my hamstring from time to time and sometimes on long runs I have to give up due to the pain it gives me. My biggest regret is not stopping when I felt that first twinge 20 minutes into that run as I wonder if it will ever heal 100%.

Take Two was set for the summer of 2013 and I signed up for a 10km at Easter weekend and the St Clair Vineyard Half Marathon for mid-may. I was in training mode again and loving it! I stuck to my training schedule but rested when my body dictated and I scheduled runs with friends. Again, I thought, I AM A RUNNER!!

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Come 15th of March I traded in one of my weekly runs for a weekend tramping trip with the BF and a couple of friends. During the long climb up to the ridgeline I was feeling fantastic and really happy with how easy I was finding the climb with my heavy pack on. Hooray for running fitness!

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The climb down however was much more difficult as I found my knees were not enjoying the descent and my toes were getting weary in my tramping boots. Unfortunately, my fatigued trudging through the muddy gully resulted in a sprained ankle. I had a wee meltdown right there in the middle of the track as I immediately suspected I had ruined my running career again. It is noted that I rightfully earned myself the nickname ‘meltdown Mindy‘ on that trip. Unfortunately, I was right about the running!

A couple of trips to the physio gave me hope as it was suggested that I would heal up nice and quick. However, after a weekend of walking around Wellington City I developed tendonitis in the opposite foot. How embarrassing showing up to work the next week limping on the opposite foot to what I had been the week before! At this point I gave up on the physio and decided to see a podiatrist who confirmed that I had developed tendonitis by compensating for the sprained ankle. The diagnosis wasn’t good and again I had to resign from my half-marathon dreams. The woe is me game commenced again as I settled in once again for ‘rest and rehabilitation’. Ugh!!

Eight weeks of no running passed and half-marathon day had arrived. I had travelled up to Blenheim with my friends who were competing despite not being able to participate myself. I was in good spirits as I had just completed my first two weeks of clean, green eating. Despite not being active, I was feeling good and healthy and during some spur of the moment optimism I decided to participate in the half-marathon anyway! I decided that I could just run for as long as I could manage and then walk the rest. I had the entry so why not enjoy the scenery and join in…not to mention there was a bottle of wine for crossing the finish line 😉.

It was great. The atmosphere and vibe of all these fit, happy people running around a stunning vineyard was fantastic. My stubbornness kicked in and despite the lack of training I managed to keep to a run until about the 12km mark. From here on out, I managed a walk/run approach but my body was becoming very fatigued and every joint I knew of was screaming. I was however adamant that I would be running when I crossed the finish line and so I managed a hobbled run for the last 1km. Yes, I said hobbled – hamstring fine, ankle fine, foot fine……knee = hurting!

My theory is that I pushed it too far and inevitably stressed a muscle that wasn’t strong enough but I loved the experience and have not given up on my dream to complete a half-marathon running.

I have just this last week started running again. After months out of the game, I was pleasantly surprised when I managed a 5km route in half an hour and am excited to have my “running mojo” back. I am reluctant to set a date for my next half-marathon just yet (I don’t want to jinx myself). But I believe that the fact that I want to run again after all these setbacks can be attributed to the fact that yes “I AM A RUNNER”.

I may not have a half-marathon under my belt yet but I love to run and I want to keep doing it. I love the way it makes me feel and the sense of purpose it gives me. If you are a runner you will understand this. It’s not about distance, time, records and races. It’s about the passion for running and the joy and satisfaction it brings – if you can relate to this I think you can proudly say “I AM A RUNNER”.

Watch this space to hear more about my running journey, fingers crossed for no more injuries. Third time lucky right?!?

Mindy x

I want to dedicate this blog post to the runners in my life who are a great source of inspiration: my big sister & running machine; Jayme, my unbelievably fit and motivated flatmate; Beth and my fantastic running buddy & expert; Heather.  Thanks for the inspiration ladies, you are all incredible!

Rainy Weekend

This weekend has been a very cold, rainy and windy weekend. We had hail and sleet but no snow unfortunately. I am hanging out for a snow day!

What do you do with weekends like this in Christchurch?

Well firstly I reinvented myself. I had a haircut booked in and decided to be adventurous. I ended up getting a full fringe/bangs and had my hair coloured ‘iced chocolate’. I’m so so so glad I made the jump as I absolutely love my new hair and so does the BF :).

With this new confidence boost in hand, I have been feeling very positive and upbeat all weekend despite the weather and utilised this energy to get busy in the kitchen. I whipped up a clean healthy treat for myself and something a little more decadent for the men of the house.

Here’s a wee peek & the recipes to match 🙂

Something for Mindy – Chocolate Peanut Butter Fudge

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  • 1/2 Cup Coconut Oil, melted
  • 1/2 Cup Organic Peanut Butter (or Almond Butter)
  • 1/2 Cup Raw Honey
  • 1/2 Cup Raw Cacao Powder
  • Dash of Natural Vanilla Essence
  1. Stir all ingredients together until well combined.
  2. Pour into small container
  3. Freeze for 20 minutes, or until hardened
  4. Cut into slices and enjoy 🙂

Note* – the fudge will need to be kept in the freezer or fridge as the coconut oil will melt otherwise.

Full credit to kiwi girl Kelly from YouTube channel deeelizioso for this recipe. Check it out here.


A Treat for the Men – Lemon Yoghurt Cake with Coconut Frosting

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  • 1/2 Cup Vegetable Oil
  • Zest and Juice of two Large Lemons
  • 1 Cup low-fat Greek Yogurt
  • 1 1/2 Cups Sugar
  • 2 Eggs
  • 2 Cups Self-Raising Flour
  1. Preheat the oven to 180c and grease a large (24cm) ring or square tin.
  2. In a large mixing bowl, combine the oil, zest, juice, yogurt, sugar and eggs, whisking to a smooth consistency  Sift flour in and whisk to combine.
  3. Pour the mixture into the prepared tin, and bake for 35-40mins or until an inserted skewer comes out clean. Remove, and allow to cool in the tin for 15 mins before turning out to cool.
  4. For the icing I did a butter frosting – combine softened butter, icing sugar, water and a dash of coconut essence or a sprinkle of desiccated coconut. I tend to just keep adding and adjusting quantities of each ingredient until I’ve got a fluffy icing which is easy to spread.
  5. Serve with a side of yoghurt. Yum!

Do try these recipes – so quick and easy and most importantly DELICIOUS! I served up the BF a slice of the cake with some greek yoghurt and got the big thumbs up :).

Mindy x

Vegan-friendly chocolate…but is it ethical too?

As a chocolate lover this post grabbed my attention – as someone with a conscience it tugged on my ethics. Is the Chocolate we’re eating ethically made?
It’s interesting to see where ‘trade aid’ and ‘whittakers’ chocolate fall on FEP’s ‘Chocolate List’. Check it out here: http://www.foodispower.org/chocolate-list/

It's Got Vegan In It

chocolate batter

Hello, Friends!

Halloween is just around the corner, which got me thinking about chocolate. Actually, that’s a lie. It doesn’t take a holiday to get me thinking about chocolate, tee hee.

I promised at this blog’s inception that there would be lots of chocolate talk. I am still formulating the topics I would like to blog about concerning chocolate. And by the way, if you have questions or want to suggest anything, be sure to leave a comment! However, before I begin doing any kind of extensive blogging on the topic, I want to start at the very beginning. And as one of my idols, Julie Andrews, said, that’s a very good place to start!

At the risk of repeating myself, I love love love love chocolate. I love eating it, sipping it, smelling it, seeing it, and if I could have every one of my toiletries be chocolate-scented, well…

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It’s Thai Time…

I have another fantastic clean, green eating natural and rapid fitness friendly meal to share. Thai Green Chicken Curry!!!! This is my new favourite, I have had it the last three nights because it’s that good.

But first I need to share a quick side dish which has become my saviour and which goes awesome with the curry. Before I embarked on my clean, green eating journey I wasn’t a huge eater of carbohydrates e.g. very rarely ate potatoes, bread or pasta. The only thing which I did enjoy a bit because it works so well with curries, stir-fries etc is rice. You know, just something to soak up the sauces and flavours. So an alternative I have been loving is “cauliflower rice”.

Recently I shared a recipe for cauliflower mash which you can find here. However, this hasn’t really become a well-used recipe for me as I was never into mashed potato anyway so there was no need for a substitute. Cauliflower rice however is rocking my world and it’s so so easy. Here’s the recipe:

CAULIFLOWER RICE
(Makes approximately 6 cups of rice).

  • 1 head of cauliflower, chopped roughly into florets.
  • Small onion, diced
  • Coconut oil or butter for frying
  • Salt & Pepper
  • Your choice of herbs & spices for seasoningIMG_5849

Add the diced onion, butter and/or coconut oil to a frypan and sauté over a medium heat until softened.

While the onion is sautéing, put all the cauliflower in your food processor and blitz until it looks like rice/couscous (this doesn’t take long).

Once the onion is ready, add the blitzed cauliflower to the pan with salt and pepper to taste and any seasonings you wish to add. Cover and cook for 5-10 minutes until softened. You may wish to add a little bit of water to the pan so that the cauliflower steams rather than burns. 

I find that one head of cauliflower makes a lot of “rice” so I separate what I want for 1 serve (1 cup) and put the rest in a container in the fridge to heat up for other meals later in the week.

Now for the main event which I know is why you all came here and I don’t blame you – it’s delicious:


THAI GREEN CHICKEN CURRY

(Makes 1 serve – so just multiply ingredients by however many people you are serving)

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  • Roughly 100g of chicken breast, cut into bite sized pieces
  • 1/2 tablespoon of green curry paste (find one that is free of sugar and additives). I use this one which I found at Countdown:

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  • 4 tablespoons of coconut cream
  • 1 1/2 cups of chopped veges – I like to use a mix of broccoli, mushrooms, onions and capsicum.
  • Dash of Fish Sauce
  • Sprinkle of Tamari Sauce (organic soy sauce)
  • A splash of water
  • Pinch of chilli flakes
  • Juice and zest of 1 small lime
  • Coconut oil for cooking
  • 1 cup of prepared cauliflower rice

Over a medium heat melt some coconut oil in a wok (or non-stick frypan) and add your curry paste and 1 tablespoon of coconut cream. Mix and let simmer for a couple of minutes.

Add the chicken and fry until cooked through.

Now add in the remaining coconut cream, mixed veges, lime, fish sauce, chilli, tamari sauce and a splash of water. 

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Cover and simmer until all veges are cooked through and your kitchen is filled with delicious thai fragrances.

Serve over warmed through cauliflower rice and enjoy! Easy as that 🙂

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Let me know what you think of these recipes. They’re easy to adapt so just play around with the flavours and please share any delicious variations you come up with.

Enjoy,

Mindy x

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