Lola's Recipes: Sunday Herald Sun PG 20 & 21

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LUNCHBOX #1: Allergy-free Lunch

All recipes gluten and nut free

Green Rice Salad

Ingredients
300g basmati rice, cooked
6 tbs olive oil
2 tbs white wine vinegar
Handful of basil leaves
Handful of flatleaf parsley
4 firm tomatoes, diced
200g feta cheese

Method
Whisk olive oil and vinegar in a bowl and season with salt and pepper. Pour the mixture into a blender, add basil and parsley and combine. Put the rice into a bowl, pour in the herb sauce, add the tomatoes and cheese and stir.

Cinnamon Sweet Popcorn

Ingredients
1/2 cup popping corn kernels
1 tbs olive oil
1 tbs cinnamon sugar

Method
In a large saucepan, heat olive oil, add teh corn, put on saucepan lid and shake occasionally. When kernels stop popping your popcorn is done. Sprinkle with cinnamon sugar, cover and shake again. Cool and place in a brown paper bag.

Sultana + Coconut Biscuits

Ingredients
1 cup sultanas
1/2 cup raw sugar
1/2 cup desiccated coconut
1/2 cup butter, room temperature
Scrappings of a vanilla pod
1 cup gluten-free flour
Pinch of Salt

Method
In a large bowl, combine sugar and coconut, then stir in butter. Slowly add sifted flour and stir until a soft dough is formed, then add sultanas. Cover the dough tightly and refrigerate 2 hours so that it is cold and firm. Preheat oven to 160c and cover a baking tray with baking paper. Scoop your dough into large tsp-sized portions and roll between your palms to create balls. Place balls 5cm apart on the baking tray. Bake for 15-20 mins or until golden.

LUNCHBOX #2: For Super Concentration

Melon Fruit Salad with Yoghurt + Mint

Ingredients
Chopped watermelon, honeydew and cantaloupe
A dollop of natural yoghurt
Sprig of mint, finely sliced

Method
Simply scoop your fruit with a melon baller or dice and pop into a container. Great with natural yoghurt and finely slice mint.

Yummy Chicken Sanga

Ingredients
2 slices wholemeal bread
Enough cooked chicken breast to cover bread
1 tbs avocado
1 tsp mayonnaise
1 cup iceberg lettuce
3 cherry tomatoes

Method
Put sandwich together using avocado and mayonnaise instead of butter. This is a super nutrient-diense meal that will sustain your child’s energy levels and concentration throughout the afternoon.

Mini Blueberry + Oat Muffins

Ingredients
2 cups white spelt flour
1 egg
50g butter
1 cup blueberries
1 cup oats (save a little for the top)
1/4 cup raw sugar
1 tsp cinnamon
1 tsp baking powder
pinch of salt

Method
In a large bowl, beat the eggs and butter, then add raspberries. In a separate bowl, mix all dry ingredients together (spelt flour, oats, cinnamon, baking powder and pinch of salt). Slowly add your dry ingredients to your wet mixture and stir (add water if consistency is too dense). Grease a muffin tray and scoop mixture into individual muffin cups. Bake in a pre-heated fan forced oven at 160c for 20 min. Remove and cook on cake drug.

LUNCHBOX #3: Crowd Favourite!

This lunch box is a real crowd pleaser, but the recipes are super-healthy.

Falafel Wraps

Ingredients
4 cups of cooked chickpeas
1 fresh chilli, seeds removed and finely diced
4 cloves of roasted garlic, chopped
1 tsp grated fresh ginger
2 lemons, squeezed
1 tsp lemon zest
1 tbs ground cumin
1 bunch of fresh coriander / cilantro (or Italian parsley)
Splash of olive oil

Method
Whiz all ingredients together in a food processor, then shape into patties. Pre-heat oven to 180C. Place patties on a tray lined with baking paper and cook for 15-20min. To prevent the falafels from drying out, spray a little olive oil over them. Turn falafels over after 10min. To serve, spread mountain bread wraps with hummus and add lettuce and falafels.

Homemade Salsa + Corn Chips

Ingredients
500g tomato, diced
1 brown onion, chopped
1 green capsicum, diced
1 tbs olive oil
Salt to taste
1 packed natural corn chips

Method
Heat olive oil in a saucepan over a medium heat. Add onion and stir until translucent. Add capscum and cook for 2min or until tender. Stir in diced tomatoes and bring mixture to the boil. Taste and add salt as desired. Reduce the heat to medium-low. Simmer for 15min or until thick. Remove from the heat and cool. Start dipping with natural corn chips!

Super Speedy Apricot Balls

Ingredients
1 1/2 cup dried apricots, finely chopped (go organic if possible)
1 1/2 tbs honey
1 cup shredded coconut.

Method
Place apricots into a bowl with honey and mix. Put shredded coconut on a plate. Roll the apricot / honey mixt into small balls and coat them in coconut. No need to be refrigerated unless it’s hot.

Register here: http://www.febfastfundraising.com.au/lola_berrys_team (Password: lolaber)

Let’s be honest, there’s never a perfect time to do a detox, and we’ve always got a million and one excuses as to why it’s not a good idea at the time! The best bit about FebFast is that for 29 days you’re cutting out the grog not only for yourself but to raise money to help Australian youth struggling with drug and alcohol addiction.

Lola’s FebFast Health Tips:
Help your liver along: try starting your day with lemon juice in warm water (I use half a fresh lemon in about an inch of hot water), this also stimulates a mini detox. While you’re at it why not pull refined packet food out of the diet? Go for whole foods like fruits, veggies, nuts, seeds, meats, eggies and you’re set! Your body will be loving you!
The end result? You’ll probably lose a bit of weight, be able to think clearer, focus better, have more energy and your skin will be glowing! So good for you – and to make it easier for you, get your mates involved and make a change!

At times it won’t be easy so be sure to click below to see all the foods you should be eating and feel free to stay-in-touch on my facebook fanpage! Good luck and register here: http://www.febfastfundraising.com.au/lola_berrys_team (Password: lolaber)

Lola’s 3 Mocktails for Feb!

1. Pomegranate Spritzer

A great superfood, pomegranates help the skin with sun damage and prevention of wrinkles. Super tangy, super refreshing!

Ingredients:
1/3 Pomegranate Juice
Juice of ½ Lime
Soda Water
1 Fresh Pomegranate

Method:
In a tall glass, fill with pomegranate juice, lime and top with soda water. Slice a pomegranate in half and tap the seeds and squeeze for fresh natural juice. Garnish with a slice of lime.

2. Mango Lassi

The good thing about this is that it can be used as an ice-cream replacement or alternative to sweetened yoghurts. Decrease the amount of ice should you prefer a thicker consistency.

Ingredients:
1 full mango, segmented
1 cup of fresh pineapple, sliced
1 cup of ice
2 cups natural yoghurt

Method:
Simply wizz in a blender and pour into a tall chilled glass. The great thing about this is that it can be used as an ice-cream replacement or alternative to sweetened yoghurts. Decrease the amount of ice should you prefer a thicker consistency!

3. Virgin Mary

We love a Virgin Mary due to its high antioxidant status – great for cardiovascular disease prevention – and the Tabasco sauce to speed up your metabolism and decrease weight.

Ingredients:
¾ glass tomato juice
1 dash of lemon juice
1 dash of Worcestershire sauce
2 drops of Tabasco sauce
1 celery stalk

Method:
In a tall glass put lemon juice, Worcestershire sauce, Tabasco and stir. Pour tomato juice and stir with a celery stalk.

Listen to Part 1: The Weekend Break (Energy Boosters)

Listen to Part 2: The Weekend Break (Energy Boosters and Q&A)

Listen to Part 3: The Weekend Break (Q&A)

Recently I was lucky enough to visit Hawaii on a work trip. It’s one of the most magical places I’ve ever been to. All you have to do is scratch beneath the surface and you’ll soon see the spiritual draw that this place has. There are amazing movements going on in Hawaii which keeps the local spirit and culture alive. I visited an amazing organic farm called Ma’o which is run by teenagers on the West Side of the island of Oahu – these teenagers grow their own organic product which they sell at the local farmers markets, and they teach the youth of Hawaii about sustainable organic agriculture.

Check out Ma’o Organic Farms

Photography by Mel Tjoeng

Lola at the local Hawaiin markets

Listen to Lola Berry talk about Mood Foods on 3AW’s The Weekend Break
Part 1 – Mood Foods (3AW)
Part 2 – Mood Foods (3AW)

Watch a snippet of Lola in studio below! Scroll further to watch Lola’s first ever online video also about Mood Foods!

 When You’re Stressed..
- Magnesium relaxes the brain when you’re stressed
- High food sources of magnesium are dark green leafies (the darker the green the more magnesium), raw nuts and seeds, whole grains
- Protein: as this feeds all our important neurochemical pathways, when these guys are in check you’ll be able to handle stress better, best food sources of protein are red meat, chicken, turkey, fish and organic eggs

Feel Sluggish / Mentally Foggy?  
- Boost dopamine pathways – this is the neuro chemical in charge of focus, drive, determination
- Blue green algea can boost dopamine
- All meats can boost dopamine levels

How About when Moody / Cranky Irritable?
- When you’re cranky, you’re probably dehydrated. Water is the key when it comes to balanced health

When Depressed / Feeling ‘Blue’?

- Blueberries to enhance the mood as they can cross the blood brain barrier. they are the perfect quick energy brain food, great to have before an exam or even a few before a work out for the quick hit of fructose

Summer Fruits

Watch Lola talk about Summer Fruits on Channel Ten’s The Circle: http://ten.com.au/the-circle-video.htm?movideo_p=40521&movideo_m=158666

Lola explains on 3AW Afternoons what health properties differentiate for summer fruits and why we need to include them in our diets at this time of year! Plus, all the goodies that are contained in them. Audio clip to come…

- berries: antioxidants, great for protecting the heart, great way to stop wrinkles forming too. Note, these guys are heavily sprayed so go organic when you can and if not, then always give them a quick wash – but be sure not to water log them!
- stone fruit: plums, apricots, nectarines, peaches – these guys are full of goodies, and most of the health benefits are in the skin, the brighter the skin the better! The are also a great source of fibre so they’ll help to keep you regular!
- pineapple: great source of bromelaine which helps you to digest your meal better, also powerful anti-inflammaorty effect on the body!
- mango: fibre and antioxidants!

COOKING TIP: try throwing  through berries or cut up some stone fruit and though it through your next salad. adds a whole new dimension!

What are your favourite Summer Fruits?!

See Lola’s Recipe for a delicious Berry Soup!

Listen to Lola’s segment from 3AW’s The Weekend Break

Part 1
Part 2

This time of year we all love to dream up resolutions on relationships, career, finances and health. I’ve put together my top tips to sticking to your New Years Resolutions!

Set Up A Frame-Work:

1. Set clear goals (if it’s to be healthier… write down: lose 5kgs, have clearer skin, do more exercise, eat more fruit and vegetables)
2. Suit them to the type of person you are: Is it cold turkey? Is it more gradual? Do you need to be rewarded once a week?
3. Time-based! If your resolution is to do more exercise… after this segment is done, call your friend, make a time to play tennis, go swimming or go for a walk… make the date and time and stick to it!
4. Write your framework down. Your goals and timeline. Place where you can remind yourself day-to-day: the fridge or on a mirror
5. Reward yourself! Pat yourself on the back if you’re kicking your goals… buy yourself a treat! You should be proud of your achievements.

Being healthier… Lola’s easy home-made 2 week detox!

1. Swap white for brown: pasta, breads… there are heaps of incredible recipes out there (LolaBerry.com!) ingredients are at your supermarket
2. Apple cider vinegar… a shot in the morning or on your salads as a dressing… potent alkalizer / Lemon Juice in warm water
3. Water! Lots of it… clean out the system… buy a big bottle and refill. If you have it on your desk you’ll be more likely to drink it.
4. Make it fun… explore new recipes…  have a dinner party… don’t binge on the dreaded “day 3″ of the detox…
5. Remember… if you stuff up, just jump back on the wagon. Don’t be too hard on yourself
6. It takes 14 days to change your taste-buds and make your actions a habit!

Smart – be smart about what your resolutions are about
Specific – be detailed about what it is that you want
Measureable – can you measure the success of your resolution?
Achievable – write a list of the tools you need to achieve your goals
Realistic – losing 50kgs won’t happen over night… make it suit the person you are
Timebased – having a time line will

And remember, these resolution tips don’t have to only apply for the start of the New Year, they can be for anytime you begin a new resolution!

What are your best tips to sticking to your goals? The biggest the list we can compile, the better!

1. Pull high allergen foods out of the diet:

- dairy
- wheat
- sugar

These are the most common things people react to and they cause fluid retention. When we pull these guys out you’ll drop that extra weight!

2. Water, water, water!

- will help stimulate organs of elimination
- will make you feel full, especially if you’ve over-stretched your tummy over the festive week!

3. Liver support:

- milk thistle tea
- lemon juice
- dandelion root tea

4. Exercise:

- At the end of the day it all comes down to calories going in versus calories being burnt off. Doing a bit more exercise will help to burn off the extra calories you’ve consumed. Make it fun, make it social – organise to meet up with friends for exercises and mix it up!

It may be harder than I’m making it sound. So stay strong and focused and you will get the results you’re after!

Lola had a chat with John Blackman on 3AW Afternoons… check out to see what Aussie Superfoods make the list!

PLAY: 3AW – John Blackman with Lola Berry

What are some of your favourite superfoods? Comment below!