Category Archives: Snacks

A Gut Healing Guacamole, introducing Slippery Elm Powder!

Guacamole is one of my favourite foods. This is probably because it’s made up of avocado, which is one of my favourite foods for taste, texture and nutritional talents. Think about these issues you may regularly struggle with, and see how avocado can help.

1. My beans are boring. *add avocado
2. I don’t know what to put on my toast. *avocado
3. My smoothie is not creamy enough. *add avocado
4. My skin is dry and I need to improve my lipid profile. *eat avocado

I could go on, but you get the idea, and I have spoken about the wondrous benefits of avocado before here. Today I’m focusing more on gut health.

Introducing Slippery Elm Powder

For those who are not familiar, slippery elm powder (SEP) is the ground inner bark of the slippery elm tree. It is a mucilage, meaning that it is hydrophilic and is able to trap water where it then swells and becomes like a gel. Once consumed, this gel is broken down by the gut bacteria and has a soothing effect on gastrointestinal inflammation, irritation and for conditions such as diarrhoea, gastritis, reflux, peptic ulcers and Irritable Bowel Syndrome. SEP has a traditional usage as a nutritious ‘gruel’ for children, and no wonder given it contains vitamin C, zinc, magnesium, iron, potassium and B vitamins. On top of this, you can also use it topically to soothe wounds, burns or inflamed skin, and to draw out boils or abscesses. Cool! I recommend it in clinic for anything from mastitis (topically) to IBS.

I suppose the catch is that it’s not amazingly palatable. But don’t let that stop you, there are some tricky ways around it. You can try mixing 1/2 a teaspoon with a little warm water to make a paste, then

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Nourishing New Mums with Breakfast Loaf-Cake

There were very exciting times in our family last week, as my beautiful sister gave birth to a fabulous baby girl!! Yay! Everyone is doing magnificently in case you were interested… I love that when someone has a baby, there is an outpouring of generosity, often in the form of food. Some people create ‘food trees’ where there is an organised delivery system amongst the family and friends of the new mum – check out here and here for a very detailed account on how you can do it. I particularly like he idea of asking the family when the help will be most appreciated, as it can often be when one partner goes back to work that the real need for ready made, delicious, sustaining and nutritious food will be at its peak! I also think it’s great to check what the family do and don’t eat/like.

So, I decided to make my baby sister a loaf-cake. I’m not sure what a loaf-cake is, but I think that it’s this. Loaf sounds a bit boring, and cake doesn’t sound nutritious enough, so loaf-cake it is!

I have made this with a view to including all the important aspects of breakfast in a quick and easy to eat snack. It has more protein than the average breakfast cereal, no sugar, and plenty of fibre which is regularly needed for new mums to get the old bowels moving again!

It is packed with good fats, B vitamins, iron, and calcium to nourish, sustain and encourage effective breast feeding.

I have also included organic mulberries (thanks Loving Earth) which are said to tonify the blood, and are also rich in protein, iron, calcium, B vitamins, magnesium and antioxidants, winners! You can use any dried fruit, my sister doesn’t like sultanas, so

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Happy New Year, starting with a Green Smoothie Challenge!

Happy New Year everyone! I have taken a mini-break from everything, but am back on board and so inspired and excited about 2013! I have a great feeling that this is going to be a spectacular year. Why not start off on a good note and join me in this 30 day green smoothie challenge – starting today! As you already know, I am a huge fan of green smoothies. It is the single most effective blanket ‘prescription’ that I most commonly recommend for patients. Simply by adding them to your diet you can increase your energy levels, improve digestion and elimination, support kidney and liver function, boost immunity, encourage clear, glowing skin, and enjoy a general sense of improved wellbeing. Tell me a pill that does that without side effects and I will eat my hat! In each serving you are drinking in antioxidants, vitamins and minerals, fibre, and living plant love goodness!! Think of them as a multivitamin in a glass – but better! In as little as 15 minutes the green gorgeousness is into your cells to nourish, replenish, cleanse and energise – BAM!

And guess what – it’s so our lucky day!! The beautiful people at Simple Green Smoothies have created a 30 day challenge, so that we can all show our outpourings of love for green liquid! Or maybe that’s just me… Either way, get on board! All you need is a blender, some fresh produce, and the will add green smoothies to your diet every day for 30 days. The link will take you to the sign up page where you can download a recipe ebook to get you started – all for free, hooray!

I will be posting regular updates on My Wholefood Romance’s Facebook page to keep you inspired and blending away.

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Liquid gold! Drinkable snacks, including a convertible chocolate shake.

I have recently acquired a new blender, and so needless to say, there has been a LOT of blending going on in our house! And juicing. How beautiful is this juice above?! Who knew kale, cucumber, celery, carrot, beetroot, mint and ginger could be so GORGEOUS? I suspect many of us did! 

Green smoothies have to be THE greatest drinkable snack in my opinion. It’s quick, versatile, fabulously nutritious, and gives you a nourishing little energy boost. I have been dining out on this spicy green smoothie this week – give it a go!

Spicy Green Smoothie
Handful of kale/spinach/greens
1/2 apple or orange
1/4 cup frozen berries
1/4 banana
1/4 – 1/2 tsp freshly grated ginger
1/2 cup coconut water or filtered water
Blend and love! This is not the greenest of green smoothies due to the different coloured ingredients, but she’s just delightful!

Next up is a ripper of a convertible chocolate milkshake, without the dairy and packed with goodness! Hooray! Leftovers? (not likely) Convert it to a choc-mint mousse, oh yes! This thick shake is packed with protein and good fat, which is exactly what you should be looking for in a sustaining snack. The protein will stave off the sugar cravings and balance your blood sugar, and the healthy fats will fill your tummy and keep you satisfied.





Raw Chocolate Good Shake 
1 large frozen banana (the frozen part is important to get the right taste and texture at the end
1/4 cup cashews – soaked for at least 2 hours, preferably 4 hours (or other nut of your choice – macadamias would be fab)
1 avocado
2 tbs raw cacao
2 tbs agave or maple syrup
1 1/4 cups nut milk, or water
A pinch of sea salt
A few ice cubes

Blend, thin out

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Meg Thompson

Naturopath & Nutritionist
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