8 Medjool dates
1/3 cup macadamia nuts
½ shredded coconut
½ cup pumpkin seeds
1/3 cup slivered almonds
1 teaspoon cinnamon powder
1 teaspoon nutmeg
¼ teaspoon ginger
3 tablespoons melted coconut oil
1 ½ cup rolled oats (make sure the packaging is clearly marked gluten-free if you are after glutenfree option)
- Preheat the oven to 160 degrees
- Process Medjool dates in a food processor until it becomes a paste texture (you can add a tiny bit of hot water to help get it going)
- In a separate bowl add in the rest of the dry ingredients and then the date paste & coconut oil.
- Mix until everything is well combined.
- Line a baking tray with parchment paper and spread the mixture out evenly.
- Place in oven and set the timer for 15 minutes.
- After the first 15 minutes take the tray out of the oven and mix the granola around with a spoon to prevent it from burning and then place back into the oven for another 10 minutes.
- Repeat this process two/three times until the granola is golden brown.
- Once finished baking make sure to leave the granola out to cool completely before storing it in an airtight container.
This granola is best served with a side of fruit and coconut yogurt OR eaten just like cereal with almond milk! – Nicole
Ingredients for the crust:
- 1 1/2cups raw macadamia nuts
- 3/4cup raw pecans
- 3/4cup shredded coconut
- 10 Medjool dates
- 1/4teaspoon sea salt
Ingredients for the Berry Layer:
- 3 1/2cups raw cashews (soaked overnight and drained)
- 1cup water
- 3/4cup raw honey
- 1/2cup coconut oil
- 1/2cup lemon juice
- 2 vanilla beans (scraped)
- 1cup raspberries
- 1cup blackberries
- 1cup blueberries
- 2 tablespoons maple syrup
- Place all of the crust ingredients and 1/2 cup of the shredded coconut into a food processor. (You’ll use the remaining 1/4 cup shredded coconut later.) Pulse the processor until the ingredients are mixed together to form a dough-like texture.
- Sprinkle the remaining 1/4 cup shredded coconut in the bottom of a 9-inch springform pan. This helps the cheesecake not to stick to the bottom. Place the crust mixture on top and gently flatten with your fingers to the bottom of the pan.
- For the main cheesecake filling, place the first 6 ingredients in a food processor. Blend until the consistency is smooth, thick and creamy.
- Pour your filling on top of the crust. Shake the pan gently to remove any air bubbles. Then, place your pan in the freezer for 30 minutes.
- While your cheesecake is hardening in the freezer, you can make your fruit topping. Place the berries and maple syrup in your food processor (after you’ve cleaned it), and pulse it for 30 seconds. Then set aside until your cheesecake has hardened.
- After 30 minutes, your cheesecake should have hardened enough to place the topping. Gently spoon the berry mixture on top and place back in the freezer. Freeze your cheesecake for at least 4 hours before serving.
- Allow to stand for 20 minutes before serving. It will be easier to slice after it’s softened. Garnish with additional berries and enjoy!
Applying the S.M.A.R.T. principle to your goal gives it structure and allows you to develop more meaning behind why you want to achieve it, therefore reducing the chances of giving up. From the beginning, this principle can help you get organized and achieve your goals one small step at a time.
Specific: The goal needs to be broken down into as much detail as possible. Who is involved? Why do you want to achieve this? What is it you would like to accomplish? Where will it be done? What are the requirements & what are the constraints?
Measurable: How are you going to track your progress & measure each outcome? How are you going to know when your goal is accomplished?
Attainable: Make sure your goal is not out of reach. How is your goal going to be accomplished? What are the logical steps to take?
Relevant: Is your goal worthwhile and will it meet your needs? Do you have the necessary resources to accomplish this goal? Is this goal in line with your long-term objectives?
Timely: How long will it take for you to accomplish this goal? When is the completion of this goal due? When are you going to start on this goal?
1 cup Brown rice
1/3 cup extra-virgin olive oil
1 brown onion, finely chopped
1 1/2 tablespoons mild curry powder
2 mangoes, sliced
2 Lebanese cucumbers, quartered lengthways, thickly sliced
1/2 cup sultanas
1 cup fresh coriander leaves
2 tablespoons lemon juice
1/2 teaspoon maple syrup
Toasted natural sliced almonds (optional)
- Cook rice in a saucepan of boiling, salted water for 12 minutes or until tender. Drain well. Rinse under cold water. Drain. Cool.
- Meanwhile, heat 1 tablespoon oil in a frying pan over medium heat. Add onion. Cook for 3 to 4 minutes or until tender. Stir in curry powder. Cook for 1 minute or until fragrant. Remove from heat. Transfer to a small bowl. Stand for 5 minutes to cool.
- Place rice, mango, cucumber, sultanas and coriander in a large bowl. Add lemon juice, maple syrup and remaining oil to onion mixture. Season with salt and pepper. Stir to combine. Add to rice mixture. Gently toss until well combined. Sprinkle with almonds. Serve.
1 Bunch Beetroot (washed and dried)
1/4 Cup Olive Oil
2 Tbsp red wine vinegar
1 Tsp Maple Syrup
1 Cup baby spinach leaves
75 gram Goats Cheese (crumbled roughly)
2 Tbsp walnuts (toasted & crumbled)
- Heat oven to 180°C. Trim the beetroot, leaving 1cm of the stem attached. Wrap beetroot in foil and place on a baking tray. Bake for 35 minutes or until tender. Remove and set aside to cool slightly. Peel skin. Cut into wedges and set aside.
To make the dressing combine olive oil, vinegar and maple syrup. Season with salt and cracked black pepper. Whisk well until combined.
- Place beetroot in a large bowl. Add the baby spinach, drizzle with dressing and gently toss to combine.
- Transfer to a serving bowl. Serve sprinkled with goat’s cheese and walnuts.
Answer the questions below to find out if you are consuming too much sugar in a day:
1. Are you constantly craving sugary things – especially after a meal?
2. Are you feeling lethargic and tired by mid afternoon?
3. Is your skin constantly breaking out?
4. Do you experience brain fog or find it hard to concentrate as the day goes on?
If you have answered “Yes” to more than one of the questions above it may help to look into how much added sugar you are consuming in a day! The World Health Organisation (WHO) recommends 6 teaspoons of sugar per day for an adult. Complete Health Chiropractic is running a sugar challenge for the month of November where we look at ways to help you reduce your daily sugar intake!
Contact the office or email through on email@example.com if you would like to take part of this challenge!