Passionfruit Vegan No Bake Cheesecake

Passionfruit Vegan No Bake Cheesecake

This passionfruit and lemon vegan no bake cheesecake is an absolute must in everyone’s dessert recipe rotation! It’s dairy free, gluten free and completely vegan, with the ‘cheese’ filling made with soaked cashews, maple syrup and fresh lemon juice. The base is made with delicious Aussie macadamias and then finished off with a summery passionfruit topping.

No oven required in this recipe – the layers of the cheesecake are raw and set in the freezer instead, which makes this dessert the perfect cooldown treat for the warmer months. This cheesecake is made from whole food ingredients, which means it does taste a lot naughtier than what it is!

Could this vegan no-bake cheesecake make an appearance on your dining table during this year’s festivities? Let us know if you try it out in the comments below!

Passionfruit Vegan No Bake Cheesecake | WholeLife Pharmacy & Healthfoods
Passionfruit Vegan No Bake Cheesecake | WholeLife Pharmacy & Healthfoods

INGREDIENTS

Base:

  • 1 cup macadamia nuts
  • ½ cup medjool dates
  • 1 cup desiccated coconut

Filling:

  • 3 cup cashews, soaked overnight
  • ¾ cup water
  • ¾ cup maple syrup
  • ½ cup coconut oil
  • ¼ cup lemon juice
  • 1 tsp vanilla extract
  • Lemon zest

Passionfruit topping:

  • Pulp of 2-3 passionfruit
  • 2 tbsp maple syrup
  • 2 tbsp cornflour
  • 1tbsp lemon juice

 

METHOD

  1. Grease the inside of a springform cake tin with olive oil and line the base with baking paper.
  2. Blend up your macadamias, medjool dates and coconut in a blender or food processor until it starts to form a sticky, clumpy dough. If you’re using a blender, you may have to give it some help to get any stuck bits moving.
  3. Once your dough has formed, scoop it into the springform pan and press down to make an even layer. You can use your hands or the back of spoon to make sure it’s nice and compact. Place into the freezer for 15 minutes so it sets.
  4. Blend your soaked cashews, maple syrup, melted coconut oil, vanilla extract, lemon juice and a bit of lemon zest until smooth. You may have to do this in batches, depending on how strong your blender is.
  5. Spread your cashew filling over the macadamia base evenly and then place back into the freezer to set overnight (patience, please!)
  6. To make the passionfruit topping, heat the passionfruit pulp and maple syrup in a small saucepan over medium heat to bring to a simmer.
  7. In a small bowl, mix the cornflour with a dash of warm water and gradually add into the saucepan while stirring. The passionfruit will take a few minutes to thicken.
  8. Add lemon juice, stir, and allow to cool.

TIP: You can make the topping at the same time as the rest of cheesecake and store in the fridge while the base and filling set in the freezer.

  1. Once your cheesecake is set, you can remove it from the springform pan and place on a plate ready to dress with the passionfruit topping. Garnish with lemon zest and enjoy!

Did you enjoy this passionfruit vegan cheesecake recipe? Keep up with the latest recipes and more over on our Instagram @wholelifepharmacyandhealthfood, or find more of our recipes here.

 

Ferment Your Own Pickles At Home

Ferment Your Own Pickles At Home

Gut health has been having a serious moment in 2021, and we’re all about it! We know that your gut influences so many other functions of your body, to the point where it’s often called the second brain

Keeping your gut microbiome happy is key, and to do that you need to nourish it with lots of prebiotic and probiotic foods. Prebiotic foods are high fibre foods that feed the beneficial bacteria in our gut. Probiotic foods contain live beneficial bacteria that grow during the fermentation process. Introducing these beneficial bacteria in your gut microbiome helps keep the bad guys (the harmful bacteria) in check so everything stays balanced and happy.

Fermentation can seem like a scary and complex process, but it’s actually quite simple to do yourself at home! All you need is a mason jar and the ingredients listed below to start your own at home fermentation station. This is a fun one to do with the kids too as it is exciting when you first start to see bubbles which indicates that the good bacteria are getting to work!

Let us know how your very own homemade fermented pickles go in the comments below.

 

Ingredients:

  • 2 continental cucumbers (mini pickling cucumbers if you can find them)
  • Fresh dill
  • 1 tsp black peppercorns
  • 1 tsp coriander seeds
  • 1 tsp yellow mustard seeds
  • 6-8 garlic cloves, sliced
  • 1 tsp Himalayan pink fine salt
  • 4 bay leaves

 

Method:

  1. Place cucumbers into an ice bath to firm up for 20 minutes then cut into 1cm slices
  2. Mix salt and 2 ½ cups of filtered water until salt has dissolved to make saltwater brine (If you don’t have filtered water, you can boil tap water for 15 minutes to remove chlorine)
  3. In a large jar, layer black peppercorns, coriander seeds, mustard seeds, garlic, and dill into the bottom
  4. Place cucumbers into jar, pressing down firmly
  5. Layer more dill into any gaps and slide bay leaves down the sides of jar
  6. Pour in the saltwater brine making sure to completely immerse all cucumbers
  7. Screw lid on loosely to allow gasses to escape during the fermentation process (you may need to ‘burp’ the jar daily to allow gases to escape)
  8. Store your pickles in a cool, dark place while they ferment
  9. After 3 days, the brine should be cloudy and have bubbles – this is a good thing, it means there is life and that the good bacteria are working their magic
  10. You can ferment for longer if you prefer a sourer pickle, but no matter how long you leave them refrigerate before you eat them
  11. Enjoy your gut-loving, fermented dill pickles!

Tip: Once placed in the fridge, the fermentation process slows significantly but doesn’t stop all together. The longer you leave them in the fridge, the more sour they will get. If you don’t like super sour pickles, it’s best to eat your pickles ASAP or maybe halve the batch so you can get through them all before they ferment for too long.

Ferment Your Own Pickles | WholeLife Pharmacy & Healthfoods
Ferment Your Own Pickles | WholeLife Pharmacy & Healthfoods

Keen for more recipes? Keep up with the latest over on WholeLife’s Instagram here or browse our other recipes here!

Bone Health For Women

Bone Health For Women

What’s the first thing that you think of when you think of bone health? Calcium? A glass of milk? Short answer is, yes, calcium (which is in milk) is great for bone health but there are also many other factors which can influence the health of your bones, particularly for women.

 

Osteoporosis

Menopause is one of the stages that women go through that can impact bone density. Unfortunately, this means they are more susceptible to developing osteoporosis than men. So, what is osteoporosis? It occurs when your bones begin to lose minerals like calcium more quickly than it can replace it. This can result in the deterioration of bone structure which can result in fractures commonly in the hip, wrist, or spine.

 

Causes of Osteoporosis

Approximately 10% of the population currently have an osteoporosis-related condition. Crazy right? There are a variety of causes of osteoporosis, including things like ageing, calcium or vitamin D deficiency, physical inactivity, from illnesses/diseases, menopause and more. If you’re currently going through menopause, it’s important to be mindful that your oestrogen and progesterone production significantly decreases which can affect your bone health.

 

Prevention Strategies

No need to fear, there are a few things you can do which may assist in preventing a decline in bone strength. These include having a healthy lifestyle and diet which is rich in calcium and protein, keeping active and doing regular weight-bearing and muscle strengthening exercises and getting enough vitamin D. According to Cancer Council Australia, adequate vitamin D levels can be reached by spending a few minutes outdoors on most days of the week when the UV index is 3 or above. Though this is the case, don’t forget to practice sun safe measures when the UV index is above 3.

There is an array of supplements which can also assist in bone strength and boosting your calcium and vitamin D levels if you are deficient. These include:

 

Ostelin Bone Strength + Magnesium. These tablets provide key nutrients that can assist in maintaining bone strength and supporting muscle function. This product may be suitable if you have been informed by a health professional that you have low vitamin D levels.

 

Swisse Ultiboost Calcium + Vitamin D. This formula can assist in supporting healthy teeth and bone density, as well as, providing a great source of calcium which may assist in the prevention of osteoporosis if dietary intake is inadequate.

women's health

 

Fusion Health Calcium Advanced with D3. These tablets can assist in supporting strong, healthy bones and teeth, bone mass and mineralisation, bone development and growth in children and teenagers, healthy muscle contraction and immune system function.

women's health

# Always read the label. Follow the directions for use. This medicine may not be right for you, read the label before purchase. If symptoms persist, talk to your health professional. *Nutritional supplements may only be of assistance if dietary intake is inadequate.

Seek advice from a health professional to see what is right for you. To find more of our blogs click here.

Feature image via: Fusion Health

How To Nourish Your Fascia

How To Nourish Your Fascia

Fascia is a term that often flies under the radar when we talk about our health. It’s also something that can vastly improve our quality of life when understood how to treat it right and keep it healthy.

What is fascia, exactly? Fascia is a thin sheet of connective tissue that covers and binds everything in the body to keep it in place. It surrounds every organ, blood vessel, nerve fibre and muscle. Kind of a big deal, right?

It’s made up mostly of collagen, has multiple layers and is designed to stretch and bend as you move. Healthy fascia is flexible allowing you to be mobile and move freely without pain. However, there are several factors that can cause your fascia to tighten up and become knotted. This is called adhesion, and in an ideal world is something that we want to avoid.

Have you ever had a tight, tense pain in your neck and shoulders that you just couldn’t shake? Or have you ever been to get a massage to relieve that knot in your neck that was causing you discomfort? Or do you get shin splints when you go for a jog? That is all the work of your fascia being tight, damaged, or dehydrated in some way.

The good news is that fascia is a resilient structure. With some good old-fashioned TLC, your fascia can get on its way back to being in tip top shape. The better news is that if you already lead a healthy and active lifestyle, your fascia generally takes care of itself.

Here are our top tips on how to best nourish your fascia.

 

Stretch Often

Adhesions between fascial surfaces occur when they’re not being stretched and moved on a regular basis. We all know what that stiff, aching sensation feels like first thing in the morning or the next day after a long walk, and we know that a gentle stretch can relieve that.

If you can commit to stretching for 10 minutes a day, you may be surprised at the increased mobility you gain! Often, our fascia can be tight and stiff without us even realising it, if it’s been that way for a while. There are lots of great fascial stretching videos that you can follow along with online, too! 

 

Stay Hydrated

Fascia is made up of mostly collagen and water, so just like every other important part of your body, it works best when it’s super hydrated! Fascia has been compared to a sponge – if it dries out it can become brittle and hard, but when it’s hydrated it’s springy and resilient.

If you’re struggling to meet your daily water intake, why not try treating yourself to a luxe reusable water bottle? You can make getting in that H2O exciting if you look forward to using a water bottle that you love. We love using Cheeki’s Reusable Water Bottles because they come in lots of sizes and colours.

 

Eat Fascia Friendly Foods

Foods that are rich in antioxidants, fibre and collagen are all fascia friendly foods as they all contain the vitamins and minerals needed to support a healthy fascia. Don’t worry, none of these fascia friendly foods are calling for you to start a crazy fad diet! Luckily for many of us, these are foods that we are already consuming on a daily basis. Think avocados, tomatoes, onions, garlic, leafy greens, extra virgin olive oil, chia seeds, pepitas, bone broth, fish, kefir and yoghurt. Yep, all those foods are most definitely on the WholeLife favourites list!

 

Stay Active

As the saying goes: use it or lose it! Staying active (as well as regular stretching) can help keep your fascia limber and healthy. This is especially important for those of us who sit at a desk for hours a day. Sitting for long periods of time can lead to the chronic compression of the fascia, making it more prone to dehydration and adhesion.

To keep active during the day in the office, set a timer on your phone for every hour on the hour and make time to get up and move for 1 minute. It’s the little changes that can lead to big differences over time.

Scientist and health professionals are still learning more and more about the fascia every day, which is a testament to the complexities of the human body. What we do know is that if you lead an active life with a balanced diet, your fascia (and the rest of your body) will love you back!

 

Featured image via Herbs of Gold

Spring Manuka Honey Granola

Spring Manuka Honey Granola

Homemade granola is one of those recipes that is so delicious yet so easy to make at home it’ll leave you wondering why you didn’t try it sooner! Your kitchen will soon be filled with sweet aromas of Manuka honey and toasted almonds, so make sure you have plenty of yoghurt and strawberries on hand to enjoy this Spring-time granola with.

The Manuka honey in this recipe really does make all the difference to the taste ­– normal honey just won’t cut it for this one. Manuka honey is a unique type of honey that is made from the bees who pollinate the flower of the Manuka bush, native to both Australia and New Zealand.

Honey has been used for thousands of years for its antibacterial healing properties due to the naturally occurring presence of hydrogen peroxide. However, Manuka honey is extra special because it contains another compound called methylglyoxal, or MGO. The higher the MGO content, the stronger the antibacterial effect in that batch of honey is.

Nowadays, Manuka honey is consumed to help soothe sore throats, improve oral health, and support digestive health. Luckily for all of us, it’s also some of the most delicious honey you’ll ever try!

Spring Manuka Honey Granola | WholeLife Pharmacy & Healthfoods

Ingredients:

  • 4 cups of WholeLife Healthfoods Certified Organic Rolled Oats
  • 2 cups WholeLife Healthfoods Raw Almonds, sliced
  • 1 ½ cups WholeLife Healthfoods Coconut Chips
  • ¾ cup Absolute Organics Dried Figs, chopped
  • ½ cup B Brothers Manuka Jellybush Honey 30+ MGO
  • ½ cup Global Organics Raw Cold Pressed Coconut Oil
  • 1 tsp Chef’s Choice Vanilla Extract
  • ½ tsp Daily Essentials Ground Cinnamon
  • ¼ tsp salt

 

Method:

  1. Preheat oven to 180°C and line a baking tray with baking paper
  2. In a large mixing bowl, combine the oats, almonds, coconut chips, dried figs, cinnamon, and salt
  3. In a small saucepan over medium heat (or in the microwave), melt the coconut oil with the honey and vanilla extract
  4. Pour the liquid over the dry ingredients and stir well to combine
  5. Spread the mixture evenly on to a baking tray and bake for 25 minutes, stirring the granola every 7-10 minutes
  6. Remove the granola from the oven once the oats have goldened and allow to cool on the tray (the granola with become crunchier as it cools)
  7. Serve over coconut yoghurt with fresh fruit and enjoy!

TIP: Store in an air-tight container to keep your granola fresh for up to a week.

Let us know in the comments below or over on Instagram if you’ve tried out our Manuka honey granola!

 

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