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A collection of nourishing wholefood recipes and food ideas for baby’s first years (and the rest of the family too). Gluten-free, Sugar-free and Dairy-free.

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OUR WORLD IN PICTURES

If 2020 has benefited us in any way, it has been t

If 2020 has benefited us in any way, it has been to show us all that we HAVE to take responsibility for our own health. And that Health is the real Wealth.⁠
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Are you interested in learning how to be your own health practitioner? Do you want to serve your community as a health practitioner? ⁠
⁠
The Institute for Integrative Nutrition’s September Class starts on Monday!⁠
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But what is Integrative Nutrition?⁠
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Click on the link in my bio for my blog post that gives a brief intro into how this concept is crucial to vibrant health at this time and the world we find ourselves in.⁠
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If you are interested in enrolling in this class, DM me for info on a BIG tuition discount which I can offer you as an ambassador of the school.⁠
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Big love. Catherine.⁠
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#HealthCoach #IIN #IntegrativeNutrition #PrimaryFood #SecondayFood #health #happiness #LIfePurpose #Ikigai #MindBodySoul #nutrition #fitness #health #healthy #healthyfood #motivation #wellness #lifestyle #healthyliving #healthyeating #nutritionist #eatclean #wellnesscoach #nutritioncoach #healthyeating #healthandwellness #holistichealth #selfcare #healthiswealth #selflove ⁠
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#challengeaccepted It took me a long time to find

#challengeaccepted It took me a long time to find a sisterhood that I resonate with on a soul level. They are now one of my greatest blessings in life and business – supporting me, guiding me, inspiring me, motivating me and… making me laugh. Behind this photo is the soul sister who nominated me for this challenge and made me laugh despite my intense discomfort of being in front of a camera - @lynwmorris ⁠
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Beyond this photo challenge, and especially at this time, I choose women-owned businesses wherever possible and as a result many of these warriors have become my friends as we strive to fulfil our life purpose and put food on the table.⁠
⁠
To name but a handful of them…⁠
@lynwmorris – find her at @23minutesaday (yoga, meditation, Health Coach)⁠
@carmenlorrainephotography – photography (photo credit to her for this image)⁠
@karenjustine4 – joy, dance, chakra healing at @secretsunrise⁠
@robyn_on_earth – energetic healer⁠
Talitha @allthingsearthlysa - one stop organic and ethical grocery shop⁠
@thesocialpostsa – content creator and photographer⁠
@dr_daphne_lyell – integrative doctor⁠
@kheyrnedanu – WomanThrive hormone, fertility and body intelligence and @superthrivesa superfoods⁠
Sam from @oryxdesertsalt – the BEST natural salt⁠
@jeanne.booth.965 (Fertility Coach, Energy Healing, Advanced EFT, Matrix Re-imprinting) – the woman who brought Mila into the world with Dr. Estia Odendaal (@nurturancewomensjourney on Facebook)⁠
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And many others who are not on Instagram like my mom, my sister, my mom-in-law (yes I’m divorced, but I kept her 😉) and Mila of course. ⁠
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💜💜💜💜⁠
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#womensupportingwomen #womenempowerment #women #womenempoweringwomen #tribe #soulsisters #divinefeminine #blackandwhitechallenge #nurture⁠

I added the recipe for fermented sauerkraut to my

I added the recipe for fermented sauerkraut to my cookbook especially for my niece and nephew – Lily and Matthew. Two of my favourite humans who eat ｅｖｅｒｙｔｈｉｎｇ – even sauerkraut straight out of the jar! (𝑇ℎ𝑒𝑦 𝑎𝑟𝑒 𝑡ℎ𝑒 𝑜𝑡ℎ𝑒𝑟 𝑐ℎ𝑖𝑙𝑑𝑟𝑒𝑛 𝑤ℎ𝑜 𝑎𝑝𝑝𝑒𝑎𝑟 𝑖𝑛 𝑚𝑦 𝑐𝑜𝑜𝑘𝑏𝑜𝑜𝑘 – 𝑏𝑟𝑖𝑙𝑙𝑖𝑎𝑛𝑡 𝑓𝑜𝑜𝑑 𝑚𝑜𝑑𝑒𝑙𝑠!)⁠
⁠
I only learnt about the benefits of fermented foods long after I had weaned Mila. As such it was more difficult for me to introduce them to her – she immediately thought of them as something ‘strange’. But I have found some very #sneakymama ways to include them in her diet 😉 ⁠
⁠
Fermented sauerkraut could perhaps be one of the most vital things you could add to your diet. It supports the immune system and aids digestion and is rich in probiotics, vitamins A, C, K1 and K2, folate and fibre.⁠
⁠
You can find this recipe on the Mila’s Meals website (link in bio) and see my previous post for the recipe video.⁠
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Photo Credit: @alfredlordotcom⁠
Ingredients: @oryxdesertsalt & @good.life.organic⁠
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⁠
#MilasMeals #foodismedicine #IINHealthCoach #Fermented #FermentedCommunity #sauerkraut #fermentation #fermentedfoods #vegan #probiotics #healthyfood #food #guthealth #foodporn #fermented #plantbased #cabbage #kraut #healthylifestyle #homemade #chucrut #lactofermentation #organic #instafood #veganfood #foodie #foodblogger #probioticos #bhfyp⁠
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@fermented.co.za⁠

Join us for SA's first-ever virtual Fermented Fest

Join us for SA's first-ever virtual Fermented Fest!⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠⠀
What is it? A free online festival broadcast LIVE on YouTube. A weekend of talks, demos and Q&A's with SA's passionate fermenters.⁠⠀
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The Festival is happening on YouTube. Follow the link in my bio to subscribe to Fermented.co.za’s channel and set your reminders!⁠⠀
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𝗙𝗿𝗶𝗱𝗮𝘆 𝗹𝗶𝗻𝗲 𝘂𝗽:⁠⠀
16H45 - Stealing Wine with The Wine Thief - @winethiefproductions⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠⠀
17H30 - Necar of the Gods with Melaurea Mead - @melaureamead⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠⠀
18h45 - Fermented Cocktails with Inverroche - @inverroche @theblondeninja @marshall.the.alchemist⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠⠀
19H45 - Mysteries of Mezcal with Leonista 100% Agave - @leonistaspirit⠀⠀⠀⠀⠀⁠⠀
⁠⠀
⁠⠀
𝗦𝗮𝘁𝘂𝗿𝗱𝗮𝘆 𝗹𝗶𝗻𝗲 𝘂𝗽:⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠⠀
10h00 - Making Kimchi - @chegourmet⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠⠀
11h00 - Introduction to Koji - @curious.ferments⠀⠀⠀⠀⠀⠀⠀⠀⁠⠀
14h00 - Kombucha & Kvass - @kommunitea⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠⠀
15H00 - The micro-bio -politics in the time of COVID - @byzayaankhan⠀⠀⠀⠀⁠⠀
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⁠⠀
𝗦𝘂𝗻𝗱𝗮𝘆 𝗹𝗶𝗻𝗲 𝘂𝗽:⁠⠀
10h00 - Sourdough Hacks - @karlsbakehouse⁠⠀
12h00 - Home made cheese - @kleinrivercheese⁠⠀
14h00 - Brewing at home - @southyeasters⁠⠀
15h00 - Feed your Gut - @milasmeals⁠⠀
⁠⠀
That’s me☝️☝️☝️☝️☝️☝️☝️☝️☝️☝️☝️☝️☝️⁠⠀
⁠⠀
𝑀𝑦 𝑜𝑓𝑓𝑖𝑐𝑖𝑎𝑙 𝑖𝑛𝑡𝑟𝑜…⁠⠀
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HOW TO GET PROBIOTIC RICH FOODS INTO YOUR LITTLE ONE’S DIET.⁠⠀
⁠⠀
Join the award-winning author of Mila's Meals, Catherine Barnhoorn, for a talk on fermented foods and their benefits. ⁠⠀
⁠⠀
As a certified Integrative Nutrition Health Coach, Catherine has incredible insight and practical application of fermented foods benefits and how to integrate them into ours and our children's diets.⁠⠀
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#MilasMeals #foodismedicine #IINHealthCoach #Fermented #CollaborationOfCulture #FermentedCommunity #sauerkraut #fermentation #fermentedfoods #vegan #probiotics #healthyfood #food #kimchi #guthealth #foodporn #fermented #plantbased #cabbage #kombucha #kraut #healthylifestyle #homemade #chucrut #lactofermentation #organic #instafood #ferment #bratwurst #fermenting ⁠⠀
@fermented.co.za⁠⠀
@good.life.organic⁠⠀
@nuecoproducts⁠⠀
@dr_daphne_lyell⁠⠀
⁠⠀

In the lead up to South Africa’s first-ever Virt

In the lead up to South Africa’s first-ever Virtual Fermented Festival (𝒔𝒕𝒂𝒓𝒕𝒊𝒏𝒈 𝒕𝒐𝒎𝒐𝒓𝒓𝒐𝒘!), here is our recipe video for Sauerkraut!⁠
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If you are thinking “𝘆𝗲𝗮𝗵 𝗿𝗶𝗴𝗵𝘁 𝗺𝘆 𝗰𝗵𝗶𝗹𝗱 𝘄𝗶𝗹𝗹 𝗻𝗲𝘃𝗲𝗿 𝗲𝗮𝘁 𝘁𝗵𝗮𝘁”, then join me in my kitchen (virtually) on Sunday when I will be sharing all the #sneakymama ways to get fermented foods into your little ones (𝑦𝑒𝑠, 𝑒𝑣𝑒𝑛 𝑡ℎ𝑒 𝑓𝑢𝑠𝑠𝑦 𝑒𝑎𝑡𝑒𝑟𝑠!)⁠
⁠
See link in bio for all event details (PS - it’s FREE, online, live and interactive so come with your questions!).⁠
⁠
𝗧𝗵𝗲 𝗦𝗽𝗲𝗮𝗸𝗲𝗿 𝗟𝗶𝗻𝗲𝘂𝗽 𝗶𝗻𝗰𝗹𝘂𝗱𝗲𝘀:⁠
Stealing Wine with The Wine Thief - @winethiefproductions⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
Nectar of the Gods with Melaurea Mead - @melaureamead⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
Fermented Cocktails with Inverroche - @inverroche @theblondeninja @marshall.the.alchemist⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
Mysteries of Mezcal with Leonista 100% Agave - @leonistaspirit⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
Making Kimchi - @chegourmet⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
Introduction to Koji - @curious.ferments⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
Kombucha & Kvass - @kommunitea⠀⠀⠀⠀⠀⠀⠀⠀⠀⁠
The micro-bio -politics in the time of COVID - @byzayaankhan⁠
Sourdough Hacks - @karlsbakehouse⁠
Home-made cheese - @kleinrivercheese⁠
Brewing at home - @southyeasters⁠
Feed your Gut - @milasmeals⠀⠀⁠
⁠
Have any questions you want addressed in my talk? Let me know below and I’ll be sure to answer them.⁠
⁠
Video Credit: @alfredlordotcom⁠
Ingredients: @oryxdesertsalt & @good.life.organic⁠
⁠
⁠
#MilasMeals #foodismedicine #IINHealthCoach #Fermented #CollaborationOfCulture #FermentedCommunity #sauerkraut #fermentation #fermentedfoods #vegan #probiotics #healthyfood #food #kimchi #guthealth #foodporn #plantbased #cabbage #kraut #healthylifestyle #homemade #chucrut #lactofermentation #organic #instafood #foodie #foodblogger #fermentacion #bhfyp⁠ @fermented.co.za

SCRUB-A-DUB-DUB GIVEAWAY⁠⠀ ⁠⠀ Oh the #lock

SCRUB-A-DUB-DUB GIVEAWAY⁠⠀
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Oh the #lockdown cleaning! It has been challenging. ⁠⠀
⁠⠀
With my house being cleaned on fewer days (𝑎𝑠 𝑖𝑛 𝑤ℎ𝑒𝑛 𝐼 𝑔𝑒𝑡 𝑎 𝑔𝑎𝑝) and having just purchased a new dishwasher (𝑏𝑒𝑐𝑎𝑢𝑠𝑒 𝑠𝑝𝑒𝑛𝑑𝑖𝑛𝑔 2 ℎ𝑜𝑢𝑟𝑠 𝑎 𝑑𝑎𝑦 𝑑𝑜𝑖𝑛𝑔 𝑑𝑖𝑠ℎ𝑒𝑠 𝑤𝑎𝑠 𝑛𝑜t 𝑔𝑜𝑜𝑑 𝑓𝑜𝑟 𝑚𝑦 𝑚𝑒𝑛𝑡𝑎𝑙 ℎ𝑒𝑎𝑙𝑡ℎ) I was delighted when @nuecoproducts contacted me to try out their product range.⁠⠀
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See today’s story (or the Nu-Eco Highlight) for my product review.⁠⠀
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And because sharing is caring, you too can have a sparkly clean house! (𝑊𝑒𝑙𝑙, 𝑖𝑓 𝑦𝑜𝑢 𝑒𝑛𝑡𝑒𝑟 𝑎𝑛𝑑 𝑤𝑖𝑛 𝑡ℎ𝑖𝑠 𝑔𝑖𝑣𝑒𝑎𝑤𝑎𝑦)⁠⠀
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GIVEAWAY (𝐰𝐨𝐫𝐭𝐡 𝐑𝟏𝟔𝟎𝟎) INCLUDES:⁠⠀
1 x 750ml Drain Maintenance⁠⠀
1 x 750ml Floor & Grout Cleaner⁠⠀
1 x 750ml Dishwashing Liquid⁠⠀
1 x 1kg Auto Dishwashing Powder⁠⠀
1 x 750ml Bleach Powder⁠⠀
1 x 750ml Laundry Gel⁠⠀
1 x 750ml Surface Cleaner⁠⠀
1 x 500ml Hygienic hand wash⁠⠀
1 x 750ml Toilet Cleaner⁠⠀
1 x 300ml Air freshener⁠⠀
1x Mila’s Meals: The Beginning & The Basics (𝑠𝑜 𝑦𝑜𝑢 𝑐𝑎𝑛 𝑟𝑒𝑎𝑑 𝑎𝑏𝑜𝑢𝑡 𝑊𝐻𝑌 𝑦𝑜𝑢 𝑠ℎ𝑜𝑢𝑙𝑑 𝑢𝑠𝑒 𝑛𝑎𝑡𝑢𝑟𝑎𝑙 𝑐𝑙𝑒𝑎𝑛𝑖𝑛𝑔 𝑝𝑟𝑜𝑑𝑢𝑐𝑡𝑠)⁠⠀
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*⁠⠀
⁠⠀
HOW TO ENTER:⁠⠀
1. Follow @nuecoproducts and @milasmeals⁠⠀
2. Tag a 2x friends and comment WHY you need these products in your life (multiple UNIQUE entries count.)⁠⠀
3. Extra entry: share on IG story and tag us!⁠⠀
⁠⠀
*⁠⠀
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T&C’s: Competition closes at midnight on 26 July 2020.. Winner announced on Instagram on 27 July. SA citizens only. This giveaway is not associated with IG. Winner selected with a random selection generator. Prize cannot be exchanged for cash.⁠⠀
⁠⠀
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#naturalcleaning #ecofriendly #greencleaning #cleaning #naturalcleaningproducts #nontoxic #naturalcleaner #cleanhome #greenliving #homecleaning #cleaningtips #essentialoils #cleanliving #crueltyfree #ecofriendlycleaning #housekeeping #nontoxicliving #chemicalfreehome #naturalliving #clean #housecleaning #chemicalfreeliving

LUNCHBOX FOOD IDEAS cont. - PANCAKES⁠ ⁠ Pancak

LUNCHBOX FOOD IDEAS cont. - PANCAKES⁠
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Pancakes? Yes, pancakes can be part of a nutrient-dense diet! I make the actual pancake without any sweetener so that it can be used for savoury fillings. Or you can simply add the sweetener to the filling for a sweet pancake.⁠
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Mila's current favourite filling... Almond Nut Butter, Hemp Seeds and a light spread of honey Or my raw cacao chocolate spread. It has the protein and healthy fats to keep her fuller for longer during the school day.⁠
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You can find a recipe for gluten-, dairy- and sugar-free pancakes in the Mila’s Meals cookbook and a grain-free recipe Mila’s Meals website - link in bio⁠
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I make a BIG batch of pancakes and keep them in the freezer (layered between sheets of baking paper). In the morning I simply defrost in a dry warm pan.⁠
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Why not make it a week of pancakes?!⁠
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These fillings are nutrient-dense and rich in protein and healthy fats.⁠
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• Almond butter + honey + hemp seeds⁠
• Chocolate Spread (see page 296 of my cookbook for the recipe) + chia seeds⁠
• Apple Sauce (see page 350 of my cookbook for the recipe) + cinnamon + ground flaxseeds⁠
• A blend of roasted pumpkin/butternut (from last night’s dinner) + dates + cinnamon + nutmeg⁠
• Chocolate Mousse (see page 326 of my cookbook for the recipe) – yes even this is nutrient-dense 🙂 It’s made from avocado, dates, chia seeds, raw cacao and coconut oil!⁠
• Steamed or baked pear + sesame seeds⁠
• Carrot and cashew nut spread (simply blend some cooked carrots with soaked cashew nuts and a couple of dates!)⁠
⁠
Head over to @mycrunchbox to see what else I added to the lunchbox this week for our collaboration.⁠
⁠
#milasmeals #cookbook #lunchbox #lunchboxfood #healthykidsfood #backtoschool #freefrom #glutenfree #sugarfree #dairyfree #realfood #consciousfood #nourishingfood #kidsfood #lunch #bentobox #lunchboxideas #healthyfood #foodie #lunchideas #homemade #schoollunch #foodintolerances #nutrition #foodismedicine #lunchboxlove⁠

Bringing the love back to the lunchbox with Mila’s Meals and @mycrunchbox 💜⁠⠀
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For the month of July we are collaborating with @mycrunchbox to bring you and your little humans nutrient-dense lunchbox inspiration! ⁠⠀
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AND, if you go to @mycrunchbox’s latest post you will find a voucher code for a R100 discount on my cookbook or any of the bundles in my online shop. The voucher is valid ‪until 31 July 2020‬. (𝑆ℎ𝑜𝑝 𝑣𝑖𝑎 𝑖𝑛𝑘 𝑖𝑛 𝑏𝑖𝑜.)⁠⠀
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See my previous posts for lunchbox food inspiration as well as my Lunchbox Story Highlight. More to come during the month of July.⁠⠀
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The first Crunchbox (swipe left) is one I filled as a food styling & creative direction job I did for @ozblu blueberries. Image taken by @alfredlordotcom⁠⠀
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𝗜𝗻 𝘁𝗵𝗶𝘀 𝗖𝗿𝘂𝗻𝗰𝗵𝗯𝗼𝘅 𝘆𝗼𝘂’𝗹𝗹 𝗳𝗶𝗻𝗱:⁠⠀
- 𝗕𝗹𝘂𝗲𝗯𝗲𝗿𝗿𝗶𝗲𝘀 – they are back in season and they are the very definition of nutrient-dense! You can find Ozblu blueberries at @woolworths_sa⁠⠀
- 𝗞𝗮𝗹𝗲 𝗖𝗵𝗶𝗽𝘀 – recipe in my book, but you can buy ready-made from @earthshine_ct⁠⠀
- 𝗣𝗲𝘀𝘁𝗼 𝗣𝗮𝘀𝘁𝗮 – recipe for pesto in my cookbook, pasta from @happyearthpeople⁠⠀
- The veggie balls were from @woolworths_sa, but you can find a recipe for 𝗩𝗲𝗴𝗴𝗶𝗲 𝗕𝗶𝘁𝗲𝘀 in my cookbook⁠⠀
- 𝗠𝗮𝗻𝗴𝗲 𝗧𝗼𝘂𝘁 & 𝗖𝗮𝗿𝗿𝗼𝘁𝘀⁠⠀
- 𝗧𝘇𝗮𝘁𝘇𝗶𝗸𝗶 – made with coconut yoghurt (recipe in my cookbook). Recipe for Tzatziki in my previous post.⁠⠀
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Wondering what needs to go in a lunchbox in terms of nutrients? Head to today’s story (or the Lunchbox highlight) to find out.⁠⠀
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#milasmeals #cookbook #lunchbox #lunchboxfood #healthykidsfood #backtoschool #freefrom #glutenfree #sugarfree #dairyfree #realfood #consciousfood #nourishingfood #kidsfood #lunch #bentobox #lunchboxideas #healthyfood #foodie #lunchideas #homemade #schoollunch #foodintolerances #nutrition #foodismedicine #lunchboxlove⁠⠀

LUNCHBOX FOOD IDEAS – Tzatziki + Recipe⁠ ⁠ I

LUNCHBOX FOOD IDEAS – Tzatziki + Recipe⁠
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I have found that dips really help to get little humans to eat their veggies, as well as incorporating a variety of additional ingredients and nutrients in their diet. ⁠
⁠
Tzatziki is an excellent way to include some healthy fats in the lunchbox. And remember healthy fats are Brain Food (our brain is made up largely of fat, so they need fat to work well.) And... healthy fats keep you fuller for longer.⁠
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Tzatziki goes really well with carrots and mange tout (which are the only 2 vegetables besides potatoes) that Mila will eat while they still look like vegetables! ⁠
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You can find the recipe for Coconut Yoghurt in my cookbook, and use it to make this tzatziki. Follow link in bio to buy the book.⁠
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𝗧𝘇𝗮𝘁𝘇𝗶𝗸𝗶 𝗥𝗲𝗰𝗶𝗽𝗲⁠
⁠
INGREDIENTS:⁠
1 cup grated cucumber (𝑔𝑟𝑎𝑡𝑒𝑑 𝑜𝑛 𝑡ℎ𝑒 𝑣𝑒𝑟𝑦 𝑓𝑖𝑛𝑒 𝑔𝑟𝑎𝑡𝑒𝑟 𝑠𝑜 𝑖𝑡’𝑠 𝑛𝑜𝑡 𝑡𝑜𝑜 𝑛𝑜𝑡𝑖𝑐𝑒𝑎𝑏𝑙𝑒!)⁠
1 cup coconut yoghurt (𝑟𝑒𝑐𝑖𝑝𝑒 𝑖𝑛 𝑚𝑦 𝑐𝑜𝑜𝑘𝑏𝑜𝑜𝑘)⁠
2 tablespoons extra-virgin olive oil⁠
1 tablespoon lemon juice⁠
1 medium clove garlic, minced⁠
½ teaspoon fine desert salt⁠
Optional - 1 tablespoon fresh mint and/or dill, chopped⁠
⁠
INSTRUCTIONS:⁠
• Squeeze the grated cucumber to remove excess moisture and place in a bowl.⁠
• Add the yogurt, olive oil, lemon juice, garlic, and salt (and herbs if using) to the bowl, and stir to mix. ⁠
• Serve tzatziki immediately or store in a glass jar in the fridge. It will last for ±4 days.⁠
⁠
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BECOME A HEALTH COACH

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Copyright © 2019 Catherine Barnhoorn (Mila's Meals) · All Rights Reserved

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