Kaffir green curry recipe

 

Keep your belly warm and healthy this winter with this mouth-watering green curry courtesy of Broth of Life.

 

 

Curry:

• 4 chicken breasts without bone and skin - cut into large pieces (Vego option: your favourite vegetables or tofu)

• 1 x 400ml can of organic coconut milk
• ½ cup of pistachio nuts - chopped to garnish
• 4 teaspoons of Broth of Life Dehydrated Chicken Broth
• 1 red chilli - thinly sliced to garnish
• 1 handful fresh coriander - to garnish
• 1 tbsp of olive oil
• 4 Kaffir lime leaves - to garnish

 

 

Curry Paste:

• 3 teaspoons of Broth of Life Dehydrated Chicken Broth
• 4-5 Kaffir lime leaves - torn discarding the stems & central veins
• 4 medium green chillis - deseeded & finely chopped
• 3 cloves of garlic
• 2 tablespoons of extra-virgin olive oil
• 2 teaspoons of galangal or 1 tbsp of ginger - peeled & chopped finely
• ½ teaspoon of fresh ground black pepper
• 1 tbsp of fish sauce
• 6 spring onions - washed & chopped
• 4 medium limes - zest & juice
• 2 lemongrass stalks - trimmed back & chopped finely
• 1 bunch of fresh basil or ½ a bunch Thai basil with stalk
• 1 bunch of coriander with stalk

 

 

Method

1. Place all of the curry paste ingredients into a food processor and mix until a smooth paste forms.

2. Use half the paste to marinate the chicken for at least 30 mins. Allowing more time gives an extra seasoned and aromatic flavour.

3. Add olive oil to a hot wok or casserole pan and fry chicken for 5 mins, then add the rest of the marinade.

4. Add the coconut milk, bring to the boil, then simmer uncovered for about 10 mins until the chicken is cooked.

5. If you do want to add more salt, you can add another ½ tablespoon of fish sauce to the dish.

6. Serve into 4 bowls and add a teaspoon of Broth of Life Dehydrated Chicken Broth on top of each.

7. Sprinkle each bowl with pistachio nuts, fresh coriander leaves, Kaffir lime leaf and red chilli to garnish.

8. Serve with organic brown rice, if desired.

 

Photography: Emma Sheldrake

NEXT: Looking for more healthy recipes? Head to our extensive recipe collection for more.

 

 

 

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At-home full body shred workout

Heading to the gym during the cold and dark winter mornings is about as enticing as a dentist appointment. To help keep the winter blues at bay and maintain your shape, try this sweat sesh courtesy of 360 Health personal trainer and physiotherapist Alexandra Kierdorf-Robinson (@swedishalex) – all from the comfort of your own home.

 

 

Photography: Athletic Agencies, Miles Muecke.

 

This workout will not only result in a surge of endorphins with its high-intensity efforts, but will also save you some serious coin, requiring only a chair to complete.

The workout is organised into five supersets (performing two exercises back to back), followed by a short rest. This form of training is quick and efficient – maximising results while minimising the impact on your busy lifestyle. Target muscle groups including your booty, arms and core, while the supersets ensure your heart rate is kept high for maximum fat burn.

Get it done

 

Perform your warm-up before moving onto superset 1. Once both exercises of the supersets have been completed, rest for 30 seconds. Then move on to superset 2, and so forth until all five supersets are complete.

»Rest for as long as you need at the end of the circuit, before moving onto the next round.

»For beginners, I recommend performing 2 rounds in total, intermediate 3 to 4 rounds, and for advanced 5 rounds.

Good luck!

 

Warm-up

This warm-up will prepare your body for the workout ahead, making it more efficient and safe.

 

 

Jog on the spot for 1 minute and then perform 10 bodyweight squats x 2 sets

Forward dynamic lunges x 20 and then perform 10 push-ups (knees or toes) x 2 sets

 

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SUPERSET 1

Jump squats x 15

 

 

 

 

Stand with feet hip-width apart and brace your core. Sink your hips back and down into a squat position, swinging your arms back at the same time. Drive your body upwards through the legs, jumping high up in the air while extending your arms overhead. Keep squatting and jumping in a fast, smooth motion.

 

Push-up to Side Plank x 16

 

 

This exercise can be performed on your knees (beginners) or toes (advanced). With your abs braced, perform a push-up, taking your chest to elbow level and pressing up again. Turn your body sideways into a side plank, lifting the hips and reaching up. Come back to centre, and repeat on the other side.

 

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SUPERSET 2

Step-up onto chair / lunge back combination x 15 each leg

 

 

Place your right foot in the middle of the chair seat. Thrust your body up, lifting your left knee. Step down and lunge back with your right leg. At the bottom of your lunge you should ideally have a 90 degree angle in both knees, and your front thigh parallel to the floor. Repeat 15 times, and then change legs.

 

Dips off chair

 

 

To set up, place your hands shoulder-width apart behind you with fingers pointing forward. Lift your chest and take your hips off the chair. Bend and extend the elbows, keeping your hips close to the chair throughout. Try squeezing your elbows in towards each other to engage your triceps even more.

 

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Bulgarian lunges with foot on chair x 15

 

 

Place the top of your foot on the edge of the chair seat. Jump forward until you are about a metre away from the chair. Brace your abdominals and lift your chest proud. Bend your standing leg deeply, dropping the back knee straight down towards the floor, performing a Bulgarian lunge. Press up again through the heel of your standing leg.

 

Hover / plank combination x 16

 

 

This exercise can be performed on your knees (beginners) or toes (advanced). Start in a hover position, resting on your forearms with your elbows under your shoulders and abs braced. Press up onto your hands into a high plank position. Return to your forearms again. The trick is to keep your hips as still and stable as possible as you move between the two positions.

 

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SUPERSET 4

 

Hip bridge hold with alternating leg lift x 10

 

 

Lie on your back with your knees bent and feet hip-width apart. Lift your hips up as high as possible by squeezing your glutes. Interlace your hands underneath you, pressing your arms into the floor and enabling you to lift higher into your hip bridge. If your mobility prevents you from interlacing your fingers, your arms can rest on the floor by your sides. This is your starting position. Lift one knee up in the air, extend the leg, bend again and then slowly return to the starting position. Keep your hips square and still throughout. Alternate sides.

 

Fireflies with push-up combination x 10

 

 

The foundation of this exercise is a push-up on knees (beginners) or toes (advanced). As you execute your push-up, bring your knee to your elbow at the bottom of your range. Return to the starting position. Keep your abs tight and your whole body straight and strong like a plank.

 

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SUPERSET 5

 

Supine plank hold (modified table top pose) x 30 sec

 

 

Come into a seated position with your legs extended in front of you on the floor. Place your hands by your hips, fingers pointing outwards. Press through your hands and shoulders, lifting your chest proud. Lift your hips and legs up as high as you can. Try pressing the soles of your feet towards the floor.

 

Double leg extension / crunch combination x 15

 

 

Extend your legs out to 45 degrees and stretch your arms behind your head while pressing your lower back down towards the floor. Then, crunch up curling your knees towards your chest and reaching your arms towards your feet. Repeat. If the exercise is too demanding on your lower back, lift your legs higher than 45 degrees on the extension to take the pressure off.

 

 

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Rainbow chocolate matcha & black sesame truffle recipe

 Whether you believe matcha is magic or not, there’s no denying the taste. Give these delicious matcha recipes by vegan chef and author of Passion: Organic Vegan Recipes to Live For Anthea Amore a whirl – and reap the antioxidants of its hero ingredient as a bonus. This recipe is an exclusive extract from Amore’s soon-to-be-released second book titled Hungry. Dig in.

Ingredients (Makes: 32 x 20g balls)

 

• Preparation time: 10 minutes
• 1 cup almonds
• 1 cup desiccated coconut
• ½ cup raw cacao powder
• 1½ cups dried apricots
• ¼ cup black sesame seeds
• 1 tablespoon vanilla bean paste
• ½ teaspoon quality salt
• ¼ cup coconut oil
• ½ cup maple syrup

Coatings

• 1 tablespoon beetroot powder*
• 1 tablespoon matcha powder*
• 1 tablespoon white sesame seeds
• 1 tablespoon raw cacao powder
• 1 tablespoon walnut or almond meal

Directions

Process the almonds in a food processor until they reach a coarse meal texture. Add the coconut and raw cacao powder and pulse for a further 10-20 seconds to mix. Add the apricots and process until a dry, crumbly mixture forms. Add the black sesame seeds, vanilla, salt, coconut oil and maple syrup and process until it forms a fudgy texture.

Roll truffle mixture into 20g balls and chill in the fridge for 30 minutes.

Put each of the coatings into a little bowl. Roll balls in the different coatings and enjoy! Keeps for up to one month in an airtight container in the fridge.

 

TIP

*You’ll find these ingredients at your local health food store

 

 

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How to meal prep like a pro

 

Meal prepping doesn't need to be a complex process. Nutrition coach and trainer Danyelle Anderson and Advanced sports dietician and spokesperson for the Dieticians Association of Australia, Simone Austin, share their top tips.

 

 

1. Go for frozen: Frozen vegetables are generally snap frozen, so they haven’t really had much time to lose their nutrients – it’s a lot better option than the fresh vegetables that have been sitting in your fridge for a long time,” says Austin.

2. Half can be better than whole: “If you’re meal prepping salad, dress it later; or add fats after the fact to preserve the quality and taste of the meal,” says Austin.

3. Family first: “If I have to cook every meal myself, then it’s a chore. But if one of the kids or my partner helps, it changes the whole scenario of the activity. It becomes much more fun, you don’t feel resentful and the meal’s going to taste better because there’s a bit more gratitude and a bit more love in there – you put in more effort,” says Austin

4. Seasonality counts: Buy in-season so food tastes better and is more enjoyable to come home to, suggests Austin.

5. Buy a slow cooker: “I’ll make double dinner or lunch in the slow cooker, so we can have the leftovers the next day,” says Austin.

6. Invest in ziplock: “I like to keep frozen carb and protein sources weighed out in ziplock bags in the freezer, as back up in case I can’t get to the shops,” says Anderson.

7. Dessert wise: Anderson turns her healthy carbs into prep-friendly desserts to add variety to her meals. “I make superfood paleo sweet potato brownies, chocolate cacao breakfast oat muffins and vegetable muffins to help reach my daily fibre and micronutrient intake,” she says. “One of my favourite things to have prepared is peeled frozen bananas in separate ziplock bags ready for a thick smoothie or ‘nice-cream’ at any time.”

Learn how to master your meal prep in the July 2017 edition of Women's Health and Fitness magazine.

 

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Sweat. Believe. Roar. workout with Sinead Disaya

Take a cue from your animalistic side with this high-intensity workout based on functional movement patterns, courtesy of trainer Sinead Disaya. 

Warning: requires a willingness to laugh at yourself as you crawl, sway and hop your way to a lean physique. 

Get it done

Set your timer for three minutes. Exercises are completed back-to-back as a superset, for 30 seconds each. No rest – just do the best you can in the three minutes. Rest for one to two minutes between each superset, depending on your fitness level. 

This workout combines functional movement patterns (moving the body in all directions) with high-intensity interval training (HIIT) designed to shred fat and improve mobility. Functional movement training is suitable no matter what your profession or fitness level – whether you’re an office worker who is sitting down the majority of the day, an athlete or rehabilitating post-injury. The purpose is to move your body in ways you normally wouldn’t help build strength and loosen up your joints. This can help reduce lower back pain, stiffness and poor posture. Focus on the intensity of your workouts – you only get out what you put in!

My Sweat. Believe. Roar. programs contain a balance of functional movement and traditional training methods to build lean muscle and overall strength. For my full guides visit sineaddisaya.com.

Photography: Christopher Cameron Photography

Super Set 1: 3 mins total 

Rainbow Lunges (30 secs x 3)

 

 

Rainbow Lunges focus on building muscle throughout your lower body as well as engaging your core. Start in the lunge position and keep your chest up. Brace your core and pivot your feet. Use your arms to created an arch above your body and finish again in your lunge position facing the opposite direction. 

Palm Trees (30 secs x 3)

 

 

Palm Trees are a fantastic exercise for your obliques and developing the strong ‘V’ line throughout your core. Start with your feet together, holding the weight overhead with both hands, and a soft knee bend. Drive your hips laterally almost making the letter ‘C’. Brace your core each time you change direction. Try to avoid moving your arms, as they will naturally tilt as your drive your hips to the side. 

 

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Super Set 2: 3 mins total

Caterpillar Crawls (30 secs x 3)

 

 

Caterpillar Crawls are great for building upper body and core strength. Starting in an ‘A Frame’ position, have a soft knee bend and with alternating hands crawl out into plank position. Try to reach as far as you’re comfortable. Once you’ve reached your end range, push with your hands and return to the starting ‘A’ frame position. 

Pandas (30 secs x 3)

 

 

Pandas are great for opening up through the front line of the body and can benefit individuals with tight hips. Starting in plank position with your hands underneath your chest, jump forward with both feet landing on your heels, staying low in a deep squat with your hands off the ground. Aim to position your feet wider than your hands. Jump back into plank position. To regress this movement, step in and out of the Panda movement instead of jumping.

 

 

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Super Set 3: 3 mins total

Get-ups (30 secs x 3)

 

 

 

Get-ups are a full body movement which focus on explosiveness and core engagement. Standing tall, carefully lower your body towards the ground with a curve through your back. Lay flat on the ground with hands and feet off the ground. From here, brace your core and crunch back up while also bringing your legs closer to your body at the same time. Make your way back up to standing. To regress this movement, tuck your dominant leg in as you ‘get-up’ from the ground and step into it, rather than both legs in at once. 

Russian Jack Knives (30 secs x 3)

 

 

Russian Jack Knives focus on your entire core by rotating and lengthening the body. You’ll feel this burning right away through your core.  Sitting on your tailbone, feet off the ground. First rotate once on each side then extend your legs away from your body to where you’re comfortable. Your back never touches the ground. To regress this movement, place your feet on the ground. 

 

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Super Set 4: 3 mins total

Gorilla Crawls (30 secs x 3)

 

 

Gorilla Crawls are a creative movement for opening up the front line of your body and driving your heart rate through the roof. Starting in the ‘A frame’ position with soft knees, hands out in front, feet wider than your hands. Think ‘Gorilla’ and move your hands/knuckles together out in front followed by your feet. You should be moving forward with legs remaining wider than your hands. To regress this movement, take smaller steps.

Lateral Lunges (30 secs x 3)

 

 

Lateral Lunges focus on moving our bodies in a different plane and targets your entire lower body, especially your glutes. Separate your feet laterally as wide as you’re comfortable. Toes should face forward and feet should stay flat on the ground at all times. Push your hips back and sit low to one side: aim to stack your toes, knees and hips on top of each other. From here, push your foot into the ground, which should switch on your glutes, and drive back up to standing. Continue to alternate sides. To regress this movement, don’t go down as low (just to where you’re comfortable) and/or bring your feet closer together. 

 

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How to make your next Brazilian wax less painful

 

The team at Brazilian Butterfly are experts in hair removal, so we asked them share their top tips on reducing pain for your next Brazilian waxing appointment. 

 

Being the experts in hair removal means there is one question they are asked time and time again. “Is this going to hurt?”

On a scale of feather touch to being mauled by a tiger, it’s certainly on the feather touch end. But there’s no denying there is a bit of a sting involved when it comes to waxing. What they can tell you, is how you can make a wax less painful. Here are our top recommendations for making a wax much less painful:

Stop shaving:

Put down the razor! We know it can be tempting to quickly shave your hair away, a few minutes in the shower and it’s gone! But this method of hair removal sees the hair grow back much denser than before. Once you commit to waxing, your hair won’t grow back as dense which means each wax will be less painful than the last.

Drink plenty of water:

Hydration is key when it comes to reducing pain. Drinking plenty of water and regularly moisturising your skin will ensure it becomes nice and plump. This allows for easier hair removal and a much more enjoyable waxing experience.

Soak in a bath:

If you have time, soak in a warm bath for 20 minutes before your appointment. Soaking in a warm bath will allow your pores and hair follicles to open up, making it much easier to remove the hair.

Time your appointment:

For the ladies, try to never schedule your appointment right before you get your period as this is when you are most sensitive. Instead, book it in for a few days after your period as this is when your pain threshold is highest.

Take paracetamol:

If you find a wax particularly excruciating then try taking some paracetamol 30 – 45 minutes before your appointment. By the time you are getting waxed the paracetamol will have kicked in and you should feel far less pain.

Breathe:

We know this one sounds silly, but hear us out. Your natural reaction when in pain is to hold your breath and to tense your body, which only makes hair removal more difficult. Try to make a conscious effort of breathing deeply; try to breathe in as the wax is applied and breathe out as the wax is removed.

Choose the right professional:

It is important you do your research before booking in for any waxing treatment. At Brazilian Butterfly they take every necessary step to minimize the pain throughout the process. Their technique ensures quick, almost pain-free removal of wax whilst always taking care of your skin.

If you want to put our recommendations to the test, then it is time to book in for your next waxing treatment. They guarantee you will notice a difference in the pain you experience if you follow just a few of these simple steps.

This blog was contributed by the experts at our Brazilian Butterfly Berwick salon. If you would like to book with our Berwick salon you can book online or phone (03) 9769 7333.

NEXT: Read all about the different types of Brazilian waxes here.

 

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