Recipe: Raw Salted Caramel Slice

Do you love caramel slice but get the guilts when you eat it because you just know it's full of sugar? Relax! We've created a beautiful raw salted caramel slice that is made form whole ingredients - no refined sugars and loaded with healthy fats! Naturally gluten free and dairy free it's one of our most popular slices and today we're going to share the recipe with you.

Ingredients:

For the base: 
1/2 cup of shredded coconut
1/2 cup of almonds
3 tablespoons of almond butter
6 medjool dates, pitted

Method:
Using a food processor, blend the coconut and almonds until crumbly. Add the almond butter and blend until smooth, then add the dates one at a time. The mixture should hold it's form when pinched together. If it doesn't try adding a tablespoon of water at a time until it comes together. At Nourish we use a Thermomix for this process as it makes it much easier (method below), but any food processor will do. Press the mixture into a lined 20cm square tin and put into the freezer to set. 

Thermomix method
Blitz the almonds and coconut on speed 10 for 10 seconds. Add the almond butter and dates and blend on speed 4-5 until smooth. Press the mixture into and lined 20cm square tin and put into the freezer to set. 

Caramel:
1/2 cup of natural peanut butter (we make ours in the thermomix)
1/2 cup of tahini
1/2 cup of maple syrup
1 teaspoon of fine himalayan salt
1 teaspoon of vanilla
2 tablespoons of coconut oil
4 tablespoons of coconut flour

Method:
Have all of your ingredients measured out. Blend the peanut butter, tahini, syrup, salt and vanilla until smooth. While the food processor is still going quickly add the coconut oil and flour. The process is the same for the Thermomix - we do it on about speed 5. The Thermomix will start to struggle as the mixture is quite sticky so make sure you don't walk away while making this one!
Spread the caramel mixture evenly on top of the prepared base and freeze to set.

Chocolate (optional):
Melt your favourite dark chocolate and spread it on top of your frozen slice. Or make you own:
Melt 100g of cacao butter and 100g of coconut oil, whisk in 100g of cacao powder and 4 tablespoons of maple syrup. Taste and adjust if desired. 

Slice and enjoy!

 

Gut Health - The Importance of Live Foods

As a naturopath I am acutely aware of the importance of maintaining healthy gut flora for optimal health and well-being. Many people have heard of probiotics, especially big name brands like Inner Health Plus. But did you know you can obtain healthy bacteria from live food sources as well?! In most cultures around the world, there is some type of fermented food consumed to aid digestive function - these include kombucha, kefir, sauerkraut, kimchi, sourdough breads and more!

How do fermented foods help to improve gut health?
Fermented foods are foods that are alive with healthy bacteria - they eat up sugars and starches to create healthy probiotics, that when ingested, improve friendly gut flora, and therefore overall health. Fermented foods are naturally low in sugars, as the fermentation process uses up the sugar to feed the good bacteria and produce digestive enzymes. Fermented foods are also fantastic detoxifiers!

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So why is gut health so important?
Apart from your skin, which is your first stage defence against nasty pathogens, your gut bacteria is the most important aspect of your overall immune system. An estimated 70-80% of your immunity is in your gut. This means that ensuring you have a healthy and balanced gut flora enables you to more effectively combat diseases by warding off viruses and bacteria. Having a healthy digestive systems is also important in helping to reduce inflammation throughout the body, which enables the body to more effectively fight disease.  

Where can I get my fermented foods?
Here at Nourish we stock a variety of fermented foods - unpasteurised sauerkrauts, coconut kefir, cashew cream cheese and an assortment of kombucha flavours. We also use sourdough bread and breadrolls for our meals, so you can enjoy your meal knowing you're helping your gut as well! 

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Supplier Spotlight: Scenic Rim 4 Real Milk

Scenic Rim's 4Real Milk has been a popular addition to our signature Nourish Coffee. 

Scenic Rim 4Real Milk pride themselves on producing high quality farm fresh milk in its purest form. As fourth generation dairy farmers, Scenic Rim really know the difference in quality between over processed, homogenised, store-bought and locally produced milk.

4Real milk isn't just any milk – the purity and taste is as close as possible to the milk that comes straight from the cow. 

About Scenic Rim

The Dennis family farm was purchased in the 1930s with over 80 cows being hand milked and the milk delivered direct to your door. Not much has changed over 80 years later with the same high quality service being offered to all their customers. 

Scenic Rim was the first Queensland farm to milk their cows with “LELY Robotic Dairy System”, this method being less stressful on the cows and increasing productivity. 

What we stock

At Nourish we stock Scenic Rim's famous full cream milk. This heavenly milk is pasteurised only and non-homogenised meaning that they don't take out any of the good stuff (so you get that beautiful cream top!), making it better for you and your family. We use this milk for all our coffees made on full cream milk and it also available for retail purchase. 

Acai Bowls - Natures Superfood

Being one of 2016s major food trends, Acai bowls are a great summer breakfast option (and the picture perfect addition to your Instagram feed). Topped with fresh fruits and house made granola, Nourish's signature acai bowls will be sure to give you the boost you need to kick start your day. 

What is Acai?

Acai (ah-sigh-EE) berry is a grape like fruit harvested from Acai palm trees in South America. Acai berries are widely touted as a so-called superfood, boasting a plethora of health benefits.

Health Benefits

  • A fibre prominent in the pulp can aid digestion.
  • Acai is naturally high in essential fatty acids, contributing to a healthier heart and cardiovascular system. 
  • They contain amino acids which help promote muscle performance, energy production, strength and performance.
  • They contain vitamin C, A, B1, B2, B3 and E. 
  • Acai berries are high in antioxidants, which help to combat the oxidative damage caused by today's many stressors.

What we offer?

At Nourish we offer two different acai bowls: the original and the choc-nutty, available as eat in and takeaway. 

Original Acai Bowl: Made with acai pulp, banana, & coconut water & topped with seasonal fruit, coconut flakes and house made granola. 

Choc-Nutty Acai Bowl: Made with acai pulp, banana, cacao powder, almond butter & almond milk, topped with seasonal fruit, coconut flakes & activated chocolate buckinis (by Loving Earth). 

Recipe: Loaded Paleo Banana Bread

Need an excuse to use those over ripened bananas? Look no further! Loaded with fruits, nuts and all things paleo, our banana bread has quickly become a big hit in the café. It's been in such popular demand, we've even had customers ask us for the recipe! So here it is :)

LOADED PALEO BANANA BREAD

 

Preheat oven to 160 degrees and grease a bread pan

Ingredients:

  • 2 1/2 cups of almond flour 
  • 1 cup arrowroot/tapioca starch 
  • 4 tablespoons coconut flour 
  • 2 teaspoon baking soda 
  • 1/2 teaspoon salt 
  • 2 teaspoons cinnamon
  • 3 cups of mashed ripe bananas * (about 6 bananas)
  • 1/2 cup coconut oil (plus more for greasing the pan) 
  • 6 eggs 
  • 2 tablespoon vanilla
  • 1 cup shredded coconut flakes
  • 1/2 cup cacao nibs
  • 1 cup dried cranberries
  • 1/2 cup of maple syrup (optional)

Metho

  1. Combine bananas, coconut oil, vanilla, maple syrup and eggs in a bowl with a whisk. In another bowl, mix the dry ingredients, berries and nuts and then add the banana mixture. 
  2. Pour into prepared pan and bake for 55-60 minutes, or until cooked through. 
  3. Allow to cool in the pan for at least 30 minutes, and then on a wire rack until completely cool, before you cut it.

* measure your mashed banana, instead of counting whole bananas, if you want the measurements to be accurate. 

Variations

Fig and Orange

  • Omit the cacao nibs, cranberries and coconut.
  • Add the zest of 1 orange to the wet ingredients and mix. 
  • Add one cup of chopped figs to the dry ingredients. 

Date and Walnut

  • Omit the cacao nibs, cranberries and coconut.
  • Add 1 cup of chopped medjool dates and 1 cup of walnuts to the dry ingredients. 

Supplier Spotlight: Echo Valley Farms

At Nourish we pride ourself on sourcing local, fresh and organic ingredients. When it came to eggs, we were on the quest to find the freest of free range eggs; Echo Valley Farms seemed the perfect fit for the job. 

Echo Valley Farms located in Goomburra Valley, is a small family owned farm who specialise in ethical farming. Located on 350 acres of land, the Echo Valley chickens have plenty of yard space to roam around, instead of being trapped in a cage all day. Echo Valley's pasture-raised chickens are given ample roaming time, allowing them to soak up the sun, frolic in the grass and co-exist among other animals. 

Pasture-raised eggs are not only more ethical, they are better for you. They contain high amounts of Vitamin A, E and beta carotene. Studies show that they are two-times higher omega-3 fatty acids, making them a true super food. So the next time you're enjoying your Nourish breakfast, you can be satisfied in the knowledge that you're eating the very best quality eggs and also supporting a local family business. 

 

 

One Year On.. What a Journey!

It's been over a year now since Nourish first started trading.. and what a year (and then some) it has been! Clearly, my intended weekly or even monthly blog posts fell completely by the wayside. The hands-on aspects of running a business are incredibly time consuming and also mind consuming - surprise, surprise! I'm sure anyone else in business would understand. 

My lack of technological savviness aside, I'm quite proud of how far we have come. The support in the local community has been overwhelming - from local council members to local businesses to our regular customers. The continued support of our staff is also inspiring - they work happily and passionately to bring our customers excellent service and a wonderful dining experience. There have been many changes over the last few months - from staff members moving on in their careers, to new suppliers being introduced, attempts at dinnertime trading and many many revamps to our menu. Amidst the chaos though, our philosophy remains the same - we are here to provide a place for our customers to come and enjoy a wholesome meal, a place for our staff to come and feel appreciated and supported, a place that is family orientated and where everyone is welcome. 

So what's coming up? We want to share our passion with you. Watch this space to see our favourite recipes, any news or events, special mentions to our favourite suppliers and much more! It's been an incredible journey so far and we hope you continue to come along with us for the ride.

Jess x

Dream Team

I think your staff can make or break you. I've worked for my dad for over 14 years in his take away businesses and I would manage them like they were my own. I know when staff members are pulling their weight and when they're just doing the bare minimum to make you think they're busy working. I know the difficulties of hiring good staff - everyone puts their best foot forward in the interview and trial stages. I've had to learn the balance between being friendly and kind to staff but being firm enough to get the work done. 

I have been so very blessed with the most amazing team a new business owner could ask for. 

To Logan, Claudia, Lilly and Molly - thank you for working so seamlessly together in that first week, when I couldn't even guide you because I wasn't quite sure how things would run myself. You kept me sane. Never have I known a team that could not only work so well together but who also showed such amazing initiative and incredible energy. You worked so hard and so well in our first week of trading and it is very much appreciated!

To Tye, Teleah, Caroline and Rachel - you came on board, in this our second week, and also received little training or guidance from me. Thank you all for jumping on board, fitting in so well with our little crew, and helping me out. Your expertise and efforts are greatly appreciated. And Baillie, I am sure your presence will be just as valuable when you join us next week, so welcome in advance to the family. 

To my mum and dad, who have helped me with everything from bookwork, to food prep, to washing dishes and running errands, and all the little odd jobs in between - thank you from the bottom of my heart. I could not have done this without your help and advice. 

And finally to Amanda - for all of your early mornings and late nights helping me prep around your already full-time job, for your gentle encouragement and sincere love, thank you for your continued support and help. Thank you for helping me fulfil my passion. 

I have been blessed. I have a dream team. And I would like everyone to know that they're doing an amazing job. 

Gratitude

I have so many people in my life who have inspired me and helped to shape who I am, and what I stand for. Words can hardly express my gratitude to the impression they have each left on my life, and perhaps someday I'll dedicate a post to each of them. But today I'm writing to thank three people who are most important in my life. Three people who have showed me endless support, without which I would not have made the leap into this crazy world of business. 

The first is my mum; my kind, loving and unwaveringly supportive mum. My mum is a person of great strength, though she cannot always see that in herself. The world has not always been a kind place to her, but she never loses her good humour in tough times and is always the first to offer help to a friend in need. I have not always told mum how much I appreciate everything she's done for me, but as an only child, I do all things in an attempt to make her proud, so that she can feel she has been successful as a mother. I hope I can do that with this new venture. So thank you, Mum, for your continued love, support and encouragement. I love you. 

The second is my dad; my rational, honest, hard-working dad. My dad is not always easy to keep up with - he pushes on when most would want to stop. I get my determined persistent attitude from him. He is the business-savy one in our family and without his entrepreneurial leadership I would never have been inspired to start a business for myself. Dad is a generous man; he gives freely of his time, his knowledge and his encouragement. So thank you, Dad, for being the rational voice in my head when I would rather passionately follow my heart and dive straight in without looking. I love you. 

The third is my wonderful partner. She has put up with me, when I'm sure no one else would. She has patiently listened to my endless rants about health, about nutrition, about the government, about the medical institution, about the education system, and about anything else I feel strongly about. She has supported me through my education process, which often had me come home from college to declare: "We're going on a juice fast!" or "I want to eat 80% raw food!" or "That's it! We can only eat organic food from now on!". (I'm certain there are a few people in my life whom she would like to thank also. Note: sarcasm) I'm almost certain my eating habits changed week to week for quite some time and she just went along with me, and being the wonderful cook that she is, she would adapt everything to suit me. So thank you, my darling for seeing and understanding my vision and taking it on as your own. I know I can be singularly focussed when I have a new project on the horizon, to the detriment of all other areas in my life, including you. But still you stand by me. One day, I am certain, you will blindly, passionately follow your dream and I will just as surely stand by you. You are my rock, my home-base. You keep me grounded. You love me through all of it, and I love you. 

Thank you x