Natural Born Feeder: Whole Foods Whole Life
By Roz Purcell
()
About this ebook
Roz Purcell
Roz Purcell began blogging at naturalbornfeeder.com in 2013 to document her love of cooking and to share her recipes. No stranger to television audiences, she won Celebrity Come Dine with Me (Ireland) in 2012 and regularly appears on TV3’s Xposé. Roz is also one of Ireland’s most successful models and the 2010 winner of Miss Universe Ireland. Originally from Co. Tipperary, she now lives in Dublin.
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Natural Born Feeder - Roz Purcell
CONTENTS
Cover
Title page
Introduction
A Natural Born Feeder Pantry
Where to Shop
Essential Kitchen Kit
Small Steps to Success
SMOOTHIES, JUICES, NON-DAIRY MILKS AND DRINKS
SMOOTHIES
Honey I’m Home Smoothie
Get Up and Goji Smoothie
Strawberries and Cream Smoothie
Pure Passion Smoothie
Easy Pleaser Smoothie
Chocolate Chip Shake
PROTEIN-PACKED SMOOTHIES
Big Face Smoothie
Natural Born Fueller
The Incredible Hulk Smoothie
Bionic Burst Smoothie
Matcha Latte Smoothie
Creamy Iced Mocha Smoothie
JUICES
Orient Express Juice
Ruby Rush Juice
Bubbly Pear Juice
The Morning After Juice
Adrenaline Junkie Juice
DRINKS
Watermelon Slushy
Raspberry Lemonade
Hot Chocolate
NON-DAIRY MILKS
Oat Milk
Cashew Milk
Almond and Hazelnut Milk
COCKTAILS
Saintly Mojito
Mr Perfect
Pink Flamingo
Play It Cool
BREAKFAST AND BRUNCH
PIMP YOUR PORRIDGE
Coconut and Raspberry ‘Proats’
Spiced Apple and Walnut ‘Proats’
Cacao and Orange ‘Proats’
Banana Bread ‘Proats’
Corn Porridge
Coconut Rice Porridge with Quick Chia Jam
OATS ON THE GO
Coconut and Goji Berry Overnight Oats
Coconut and Raisin Overnight Oats
Cacao and Date Overnight Oats
GRANOLA WITH A TWIST
Quinoa Buckwheat Pops
Quinola with Caramelised Banana and Cashew Cream
FRUIT
Breakfast Crumble
Seasonal Fruit Compote
PANCAKES AND CRÊPES
Happy Quinoa Crêpes
Oat Crêpes
Protein Crêpes
Spiced Apple Pancakes
Savoury Buckwheat Crêpes with Creamy Mushrooms and Spinach
Oat Pancakes with Sweet Peanut Sauce
Chocolate Berry Pancakes
Savoury Oatcakes with Smoked Salmon and Herb Mayo
EGGS
Mackerel Salad with Paprika ‘Mayo’ Stuffed Eggs
Egg Wraps with Smoked Mackerel and Spinach
Mackerel and Poached Eggs with Healthy Hollandaise
Duck Egg Frittata with Spinach and Sweet Potato
Spicy Sweet Potato and Egg Bake
SOUPS
Parsnip and Lemongrass Soup
Serene Green Soup
Chilli Beet Soup
Roast Carrot and Red Pepper Soup
Chicken Noodle Soup
Chicken Ramen
Creamy Bacon and Mushroom Soup
SALADS
Quinoa Salad with Broccoli, Feta and Hazelnuts
Quinoa Comfort Bowl
Psychedelic Salad
Spinach, Avocado and Orange Salad with Chickpea ‘Croutons’
Tabbouleh with Aubergine, Avocado and Pomegranate
Simple Warm Salad
Chicken and Mango Rainbow Salad
Seared Tuna Salad with Poached Eggs
SIDES
Coconut Carrot Purée
Honey Mustard Carrots
Cauliflower Mash
Cauliflower with ‘Cheesy’ White Sauce
Mexican Cauliflower Rice
Proper Baked Beans
Sweet Potato Salad
Broccoli and Beansprouts
Sweet Braised Cabbage
Creamed Spinach
Roast Parsnip Fries
Cucumber Rolls
Stuffed Portobello Mushrooms
Coconut Rice
Spicy Sweet Potato Cubes
Peshwari Naan
MAIN DISHES
TURKEY AND CHICKEN
Low-Carb Turkey Lasagne
Spicy Turkey Chilli
Shepherd’s Pie with Sweet Potato Mash
Kickin’ Curry
Katsu Curry
Whatever You Fancy Curry
Spiced Chicken Legs
Creamy Chicken and Broccoli Bake
LAMB AND BEEF
Slow-Cooked Lamb with Sweet Red Onions, Figs and Tomatoes
Lamb Mince Wraps with Mint Yoghurt
Lamb Tagine
Steaks with Beetroot and Ginger Relish
Pre-Race Chilli with Sweet Potato Crisps
SEAFOOD
Almond-Crusted Baked Hake
Salmon Balls with Lemon and Dill
Salmon Burgers
Simple Grilled Prawn Skewers
Colourful Prawn and Vegetable Noodle Salad
Tuna Steak with Brazil Nuts, Honey and Orange
VEGETARIAN
Quinoa, Sweet Potato and Kale Burgers
Spicy Mexican Black Bean and Bulgur Burgers
Beetroot, Balsamic and Basmati Rice Burgers
Stuffed Courgette Boats
Rainbow ‘Spaghetti’
Sweet Potato, Lentil and Quinoa Tart
FAKE-AWAY
Fish and Chips
Burrito Cabbage Wrap
Quinoa Pizza
Chicken Satay Skewers
SIMPLE PLEASURES
SWEET SNACKS
Jaffa Balls
Banoffee Balls
Notella Balls
Stress-Buster Balls
Tropical Truffles
Chocolate Peanut Truffles
Fast-Fix Protein Bar
Freezer Bars
SAVOURY SNACKS
Herbed Cracker Thins
Gluten-Free Sun-Dried Tomato and Oat Biscuits
Crunchy Baked Chickpeas
Sweet and Salty Popcorn
TEATIME TREATS
Peanut Butter Banana Cookies
Time-Conscious Cookies
Toffee Pops
The Virtuous Viscount
Cookie Crunch
Venus Bars
Oreo Blondies
Rocky Road
Peanut Butter and Jelly Cups
Billionaire’s Shortbread
Gooey Chocolate Brownies, Three Ways
Mini Coconut Rice Buns
Caramel Bites
Raw Superfood Cups
DESSERTS
Strawberry and Hazelnut Cheesecake
Mango, Raspberry and Coconut Cheesecake
Blackberry Cheesecake Slice
Bakewell Slice
Apple Upside Down Cake
Balsamic, Blackberry and Hazelnut Crumble Pie
Chocolate Orange Tart
Chocolate Orange Mousse
Sinless Banoffee
Raspberry Posset with Pistachio Shortbread
Probiotic Berry Ice Pops
Honeydew Sorbet
Pistachio, Coconut and Cacao Ice Cream
Pecan Praline Ice Cream
BREAD
Sun-Dried Tomato, Basil and Feta Spelt Bread
Oat Loaf or Scones
Sesame Bagels
Lemon and Poppy Seed Spelt Loaf
Banana Bread
Rachel’s Raisin and Walnut Bread
Pear and Almond Scones
Apple and Cinnamon Scones
Lemon, Blueberry and Banana Muffins
SPORTS SNACKS
Whatever You’re Into Granola Bars
Super Crunch Granola Bars
Crunch Time
Oat and Fruit Bars
Muscle Munch
Buckwheat Bounce
Sweet and Salty Nut-Free Trail Mix
Tropical Trail Mix
DIPS AND THINGS
Quick Hummus
Roasted Carrot Hummus
Miso Hummus
Avocado and Feta Dip
Guacamole
Butterbean and Sun-Dried Tomato Dip
Minty Pea Dip
Black Bean Dip
Black Bean, Mango and Avocado Salsa
Cashew Cheese with Sweet Red Pepper
Savoury Cashew Cheese
Red Onion Marmalade
Apricot Chutney
Fiery Relish
Homemade Mayo
Garlic ‘Mayo’
Vegan Pesto
The Best Stir-Fry Dressing
Quick and Easy Passata
Red Pepper Passata
Simple Red Pepper Sauce
Raspberry Jam
Quick Blueberry Chia Jam
Orange Saffron Marmalade
Cashew Cream
Coco Cream
THE NUT BUTTER COLLECTIVE
Caramel Peanut Spread
Chocolate Peanut Spread
Peanut Butter with Maple Syrup and Cinnamon
Spicy Peanut Butter
Chocolate Almond Butter
Caramel Pecan Spread
Notella
Chocolate Pecan Spread
Macadamia Nut Butter
All or Nuttin’ Butter
Superseed Me Spread
Acknowledgements
Copyright
About the Author
About Gill Books
INTRODUCTION
I’ve had a roller coaster relationship with food. From growing up on a farm to living on coffee when I was modelling in New York to developing my whole foods philosophy, I’ve been through the whole spectrum.
Working in an industry for the past seven years that is based solely on aesthetics derailed my passion for food. Food became the enemy and was something to be avoided as much as possible. I didn’t know anything about nutrition or healthy eating, so I fell into one cliché after another. You don’t have to be a model to go through all that, though. In this age of social media, we all feel the pressure to be picture perfect all of the time.
But now, at the age of 24, I consider myself to be very fortunate to have found my passion. Food is my way of creating, sharing and unwinding and of being more in the present. Cooking and baking have helped me to realise that life is about the simple pleasures of everyday moments.
EARLY DAYS
Growing up, I had a great outlook when it came to food. My parents made a conscious effort to keep processed foods out of the house, and along with my grandmother, they taught me how to cook. I was making my own school lunches and dinners from the age of six. My mother was the school principal and had a strict healthy eating policy, though I sometimes snuck some chocolate into my lunchbox – I was the last person she would suspect!
Food was part of our family traditions and was something to be celebrated.
Sunday dinners were always a big deal. My grandfather’s hobby was fishing, so fresh fish was always a feature, mashed potatoes were unlimited and a side table would be groaning under the weight of all the desserts. There are hardly any photos of me in my youth without a piece of cake in my hand or mouth. Saying that, though, I was a very active child. I played on every local team, from camogie to tennis, and rarely sat still long enough to watch TV.
The area I grew up in at the foot of Slievenamon in Tipperary was also a haven of good-quality local produce. Some of my fondest memories are of calling to my neighbours to collect eggs, learning about beekeeping from another neighbour who supplied us with raw honey and picking our own apples to make apple jelly.
I grew up spending most of my time with my grandmother, Aida, who passed on her passion for baking to me. It was, and still is, my main connection with her. She taught me how to make everything from roux-based sauces to homemade marshmallows and she spoiled my sisters and I with three-course homemade meals, freshly baked breads and every kind of cake a child could imagine.
Learning how to cook and bake turned out to be one of the greatest gifts I’ve ever been given. As a child, I viewed food as an art. It allowed me to be creative and to make other people happy. Being able to cook for myself and others has made me want to inspire others in turn to make better food choices and rethink food.
I had a wonderful relationship with food and it was a vital part of my family. It was how we would celebrate, create and simply spend time together. But that all changed.
THE VICIOUS CIRCLE
When I started modelling and travelling abroad for work at age 18, I found myself adopting bizarre food fads and eating routines. I felt like I had no choice and no time. I was under huge pressure not to waste this chance and I didn’t want to fail. I was young and impressionable, so of course I tried every wondrous new diet and fast fix around. I started to blame food for any of my physical issues and struggles with my measurements. I stopped baking and cooking and caring about food, and I lost my hobby and creative outlet in the process.
Coming from a background where I never deprived myself or put too much thought into what I ate, I had no idea what I was supposed to do or eat now in this new world. I would go through phases of splurging and fasting, or I would wait long periods between eating and skip meals, then punish myself with hard runs when I thought I had stepped out of line – even though I didn’t know what the line was or where it was supposed to be.
Despite working in an industry based on looks, no one ever gave me any advice on what or how to eat. When I was just starting out I couldn’t afford to get personal training, particularly when I was abroad, and any ‘advice’ I was given usually came from people who needed to get fast results and didn’t really care about the long term. When I would return home from travelling I would inevitably put back on all the weight I had lost, and then some. This vicious circle continued for a few years, until it all came to a head in 2011 when I decided to stop travelling. For the first time in ages, there was no pressure, no deadlines.
There were some plus sides to my travels, though. I’ve learned a lot from spending time in different cultures and I’ve picked up so many tips from working and living with models from all over the world. Participating in the Miss Universe competition in 2010 was a big game changer. I saw a new image of what the ‘perfect’ body was: it had abs and was very toned, which was way more achievable than a frail, thin frame for me. I trained in Colombia for three weeks prior to the competition in Las Vegas, which lasted for four weeks, and I remember going over thinking, Here we go, be prepared to be hungry. I was happily surprised when my pageant coaches emphasised the importance of eating frequently. They helped me prepare meals every three hours and introduced me to weight training. I started calling in to health food stores and would spend up to an hour asking about all the different foods I had never seen before, from quinoa (remember, this was in 2010) to umeboshi. I suddenly realised that there was a whole other food world out there – I just hadn’t explored it yet.
Unfortunately, by the time I returned to Ireland I had developed an underactive thyroid. Worst of all, I knew it was all self-inflicted from my years of bad choices. All I heard were the words lethargic and weight gain – the very things I’d spent the past three years trying to avoid.
TIME FOR A CHANGE
I’ve never been the best at taking medicine, so after three months of half-empty packs of pills left to one side, I knew something had to change, and that it had to be my lifestyle. Learning from my past mistakes of going for an all-or-nothing approach, this time I decided to make slow, small, attainable changes over a long period of time instead.
I started by altering my training and eating patterns. Training had been a big part of my life already. I played any and every sport as a child and teenager and ran every day throughout my early twenties (I have the bad knees now to prove it) before a few running injuries compelled me to take up cycling instead. I adapted my training to two short sessions of 30 minutes a day, five days a week. Plus I started to eat regularly and cook everything from scratch – pretty much all the things everyone always tells you to do but can seem like too much effort.
But my biggest change was a mental one. I started to focus on what I could eat rather than on what I couldn’t. This changed everything. I realised that by eating whole foods, I wasn’t missing much anyway. By changing my lifestyle and diet, I managed to get my thyroid condition under control in a little under a year.
But my up-and-down journey with food wasn’t over yet. From not caring about food at all, I swung to the opposite end of the spectrum and became too concerned and conscious about it. I became obsessed with finding the ‘perfect’ diet. I began cutting things out of my diet, from single foods to entire food groups. I read about different diets all over the world and the latest research on all the foods that supposedly are going to kill you. I wanted to see everything being prepared and insisted on knowing every last detail about the food before I put it in my mouth. Let’s just say I wasn’t much fun to go out to dinner with.
I had to take a step back and try to be more rational. There were times I knew I wasn’t getting enough nutrition out of my diet, but I was overanalysing food so much that I couldn’t enjoy it. I would go for long training rides with friends, but when we would stop for a coffee I would freak out because I couldn’t possibly eat anything on the menu. I finally realised that I needed to cop on when I went out for a meal with my dad and got really upset because there was nothing I would eat on the menu in a perfectly good restaurant. I had taken all the enjoyment out of food again by searching for this mythical ‘perfect’ diet.
Deciding to do a triathlon in 2013 helped me to return to a better baseline. All of a sudden, I had to fuel my body with more than just aesthetics in mind. Going through that training helped me learn what foods are needed, why and when. For example, I learned why carb loading for particularly long training days or events is necessary and how my pre- and post-race meals could benefit my performance. My focus shifted from how food was going to make me look to how it was going to help me perform, recover and progress.
From all this, I eventually learned that there is no one ‘perfect’ diet. Everyone is different, so it should come as no surprise that food affects us all differently. What works for one person might not have the same results for you. All you can do is experiment and learn what works for you. Start by educating yourself and your palate to find what works best, what you like and what satisfies you. A sustainable, healthy lifestyle isn’t about extremes. It’s all about balance.
WHOLE FOODS FOR A WHOLE LIFE
Like most models, I still have an important relationship with food. The big difference now, though, is that I don’t buy into any restrictive do’s or dont’s. Instead, I like to follow a few simple, sustainable guidelines.
When it comes to food, I take an 80/20 approach. This helps me to have a manageable balance and a sustainable lifestyle, but it also filters out the guilt. When