Healthy Eating

Mango, Blueberry and Coconut Icy Pops

Mango, Blueberry and Coconut Icy Pops


This recipe comes straight out of the pages of the Feb 2015 edition of the Holistic Bliss Magazine. It was just too good and too easy to pass by – by local nutritionist Lynsey


Serves: unknown

2 cups greek yoghurt
2 mangoes
1/2 cup blueberries
1 can coconut milk (organic if you can)
1 tsp cinnamon

Simply mix together in a blender until smooth. Pour into popsicle moulds and pop in the freezer. Yummy for kids … and adults too

How simple and yummy is that?!!

Choc Coconut Balls


Serves: 5
1 packet (250g) milk arrowroot biscuits
1/3 cup (40g) cocoa powder
1/2 cup (45g) desiccated coconut (plus a little extra for rolling the balls in)
1 tin (395g) condensed milk


Preparation: 20 min
Extra time: 30 min chilling
Ready in: 50 min

Crush the biscuits and place into a mixing bowl

Add cocoa and coconut, stir together then add condensed milk

Take small amount of mixture and roll into a ball, then roll through extra coconut

Continue with the rest of the mixture, place the chocolate balls on a plate and chill in the fridge for 30 mins

Recipe via Allrecipes Australia NZ

Chocolate & Almond Butter Fudge







Preparation time: 5 minutes

Healthy, decadent and simple to make – what else could you ask for??


1 cup coconut oil (in liquid form)
1 cup almond butter (you can also use unsalted crunchy peanut butter)
2 cups raw cacao
1 cup dates (pitted)
1 to 2 pinches of Himalayan crystal salt


  1. Soak your dates in hot water for about 20 minutes to make them soft and sticky.
  2. Place all your ingredients, except the almond butter, in your high speed blender or Thermomix and blend until soft and well combined.
  3. Add the almond butter at the end to keep the crunch.
  4. Spread evenly in a tin or container.
  5. Place in the fridge for about one hour. Enjoy!



via Food Matters


Coconut Pudding Triangles (Haupia)

Coconut Pudding Triangles (Haupia)Preparation Time: 10 minutes
Cooking Time: 15 minutes


1/2 cup  flaked coconut
Coconut oil, for oiling baking dish
14 ounces (400mls) coconut milk
6 tablespoons cornstarch
1/3 cup sugar
1/2 teaspoon vanilla
1/8 teaspoon salt


  1. Preheat oven to 325°F. Spread flaked coconut on a baking sheet and bake until golden brown, 6 to 8 minutes
  2. Oil an 8-in square baking dish. In a small bowl, stir together 1/2 cup coconut milk and cornstarch until smooth.
  3. In a medium nonstick saucepan, combine 1 1/2 cups coconut milk (if you don’t have enough, augment with water) and sugar
  4. Stir over medium heat until sugar has dissolved
  5. Drizzle cornstarch mixture slowly into saucepan, whisking, then whisk in vanilla and salt
  6. Cook, whisking vigorously (do not allow to boil) until mixture is very thick, pulling away from pan, and no longer tastes floury, 4 to 6 minutes
  7. Pour into prepared dish and spread evenly. Let cool briefly, then cover and chill until set, at least 1 hour
  8. Cut haupia into 22 to 24 triangles and sprinkle each with a pinch of toasted flaked coconut


Recipe submitted by cookiedog, Fremont, California 

Coconut Milk Ice Cream

Coconut Milk Ice Cream











Preparation Time: 15 minutes aaaaaa Cooking Time: 1 hour


1 (13 1/2 ounce) can unsweetened coconut milk, chilled

2 cups heavy whipping cream, chilled

1/2 cup coconut sugar

1 tablespoon malibu coconut rum

  1. Shake can of coconut milk to mix well; pour into large chilled bowl or pitcher.
  2. Stir in cream, sugar and coconut rum until sugar is dissolved.
  3. Pour into ice cream maker and freeze according to manufacturers directions.
  4. Spoon into container, cover well and place in freezer to harden off.
  5. If desired, stir in flaked or toasted, flaked coconut before placing in freezer to harden.


Recipes submitted by Lorilou – Sourced from

Coconut Custard Pie


Coconut Custard Pie (Tammy's Blend Pie)








Preparation Time: 15 minutes aaaaaa  Cooking Time: 40 minutes


2 cups raw milk

1/3 cup melted butter

3/4 cup coconut sugar

1 cup desiccated coconut

3 organic eggs

1/2 cup flour – can use coconut flour but read instructions to adjust measurement

1 dash salt

2 teaspoons vanilla



  1. Melt butter then add all ingredients into mixing bowl.
  2. Mix well.
  3. Pour into greased 10″ pie plate.
  4. Bake 40 minutes@ 350F degrees.
  5. Pie makes its own crust!


Original recipe & photo sourced from via Melanie of Alaska


Banana Coconut Bake

Banana Coconut Bake


5 medium bananas

1 tablespoon butter

1/3 cup orange juice

1 tablespoon lemon juice

3 tablespoons coconut sugar

2/3 cup flaked coconut



Heat oven to 375 degrees F

Slice bananas into halves both crosswise and lengthwise and place into greased baking dish

Dot with butter and drizzle with orange and lemon juices

Sprinkle with coconut sugar

Create a top layer of flaked coconut

Bake in oven until coconut golden, approx 8 -10 minutes


Sourced from


Lipton Chai Latte – Ingredients & Processing – Pantry Audit

Lipton Chai Latte 2











Lipton Chai Latte ING 2











Milk Solids 50%

Milk solids’ refers to the dried powder left after all the water is removed from liquid milk.   Another description refers to combined yield of fat and protein in the milk

Unsure what the 50% refers to but may be referring to non-fat milk solids which are often used to give a richer ‘mouth feel’ to low-fat yoghurts, milks and ice creams without adding any fat. 

 Caution is sometimes recommended in excessive use of these powders



The generalised name for sweet, short-chain, soluble carbohydrates, many of which are used in food. They are carbohydrates, composed of carbon, hydrogen, and oxygen. Sugars are found in the tissues of most plants, but are only present in sufficient concentrations for efficient extraction in sugarcane and sugar beet.

Fruits, vegetables, beans, nuts and whole grains contain simple sugars. When simple sugars are naturally found in whole food, they come with vitamins, minerals, protein, phytochemicals and fibre. The presence of fibre makes a significant difference because it slows down the absorption of sugar, which moderates its impact on blood sugar. When any type of sugar is added to foods during processing, cooking or at the table, you consume calories without any nutrients or fibre. These sugars can increase your risk of gaining weight and of developing Type 2 diabetes and heart disease.

The World Health Organisation (WHO) states that there is increasing concern that consumption of free sugars, particularly in the form of sugar-sweetened beverages, may result in an increase in total caloric intake, leading to an unhealthy diet, weight gain and increased risk of noncommunicable diseases. Of particular concern is the role sugar plays in causing dental diseases worldwide. 

For an adult at a normal body mass index, or BMI, WHO recommends eating less than 5% of their total daily calories from sugars – which would be around 25 grams of sugar or six teaspoons. That’s less than what is typically found in a single can of regular soda, which contains about 40 grams of sugar.


Vegetable Fat

A fat of vegetable origin that is obtained naturally from plants or by hydrogenation of a vegetable oil. Vegetable fats have been recommended for better health since the mid-1960s when we were asked to replace butter with margarine, and lard with corn and safflower oil in order to lower our cholesterol and reduce our risk of dying of heart disease.  By the mid-1970s researchers had discovered margarine raises cholesterol even more than butter, and even though vegetable oils might reduce our risk of heart disease they would greatly increase our risk of cancer, and make us fat.

Erin Richman of the University of California, San Francisco, states vegetable fats contain antioxidants and may reduce inflammation in the body

Vegetable oils contain a very high concentration of Omega 6 fatty acids and polyunsaturated fats, which cause an imbalance of these oils in the body. Omega 6 fats are easily oxidized with heat or light exposure. Since vegetable oils are chemically produced, they usually contain harmful chemicals. Most vegetable oils and their products contain BHA and BHT which are artificial antioxidants that help prevent food from oxidising or spoiling too quickly.

Vegetable oils are extremely damaging to the reproductive system and the developing bodies of unborn babies and children. Excess consumption of vegetable oils also causes problems with hormone production, since hormones are dependent on certain fats for their manufacture. Vegetable oils that are hardened by hydrogenation to make shortening or margarine are especially damaging. Vegetable Oils and their fats should be avoided completely.


Glucose Syrup (from wheat)

A food syrup, made from the hydrolysis of starch. Maize is commonly used as the source of the starch but glucose syrup is also made from other starch crops, including potatoes, wheat, barley rice and cassava. Glucose syrup is used in foods to soften texture, add volume, prevent crystallisation of sugar, and enhance flavour

Glucose syrups are highly processed and purified and therefore contain very little residual gluten




Milk can come from many different species of animal, with cow, sheep, and goat milk being the most popularly consumed. Consuming too much potassium or phosphorus, both of which are high in milk, can be harmful for those whose kidneys are not fully functional. You are unlikely to exceed calcium intake limits with food

As an agricultural product, milk is extracted from mammals during or soon after pregnancy and used as food for humans. In many cultures of the world, especially the Western world, humans continue to consume milk beyond infancy, using the milk of other animals as a food product. Initially, the ability to digest milk was limited to children as adults did not produce lactase, an enzyme necessary for digesting the lactose in milk. Milk was therefore converted to curd, cheese and other products to reduce the levels of lactose.


Soybean Derivatives

The soybean (US) or soya bean (UK) is a species of legume native to East Asia, widely grown for its edible bean which has numerous uses. The plant is classed as an oilseed rather than a pulse by the UN Food and Agricultural Organisation (FAO). For human consumption, soybeans must be cooked with “wet” heat to destroy the trypsin inhibitors. Raw soybeans, including the immature green form, are toxic to humans

Soy is found in a number of food products, though not always listed as “soy.” Following is a list of common soy and soy derivative names. It is by no means an exhaustive list: glycine (amino acid derived from soy); MSG – monosodium glutamate (also known as glutamic acid & derived from various vegetable proteins such as corn or soy); natto (made from fermented soybeans); soy lecithin (emulsifier and supplement derived from soy); soy milk; soy sauce or tamari; Tempeh (made from fermented soybeans); TVP – textured vegetable protein; tocopherols (vitamin E supplement whose natural form comes from soy or wheatgerm); tofu (made from pressed soy milk curds); vegetable oil; vegetable proteins & isolates plus worcestershire sauce – many brands start with a base of soy sauce, some are soy-free

Two senior American government scientists claim that chemicals in a soybean derivative could increase the risk of breast cancer in women, brain damage in men and abnormalities in infants. Daniel Doerge and Daniel Sheehan oppose the US FDA’s decision last year to approve a health claim that soya reduced the risk of heart disease. They wrote an internal protest letter warning of 28 studies revealing toxic effects of soya. It’s not just vegetarian foods such as tofu that use soya. It is a key ingredient in products from meat sausages and fish sticks to salad dressings and breakfast cereals. The concerns of Doerge and fellow FDA researcher Sheehan focus on chemicals in soya known as isoflavones which have effects similar to the female hormone estrogen. 

Bruce Fife, a US naturopath, states to eat only fermented soy – which includes soy sauce, miso and tempeh


Instant Tea Powder

Instant tea granules are made by using low pressure to extract liquid from fresh tea leaves. The liquid is then freeze dried to form a powder.  According to reports by the USDA, powdered iced tea loses more than ninety percent of its antioxidants when it is processed and some instant teas have almost no antioxidant value, once it is reduced to a powder.

Some instant teas contain artificial sweeteners such as aspartame or large amounts of added sugar. Most also contain preservatives such as BHA to keep the product fresh. Some studies show that BHA can cause cancer.

The tea plant, Camelia sinensis, readily absorbs fluoride from soil and water. All tea contains fluoride, but instant teas, according to tests, may have disturbingly high amounts. Getting too much fluoride over many years can lead to a condition called skeletal fluorosis where fluoride is deposited in bones and joints – leading to chronic bone and joint pain.

It also causes mottling discolouration of the teeth in children.


Mineral Salts

Mineral salts are inorganic (carbon-free) elements that turn to ash when burned. Of the more than three dozen known minerals, nineteen are necessary for good health. Calcium, Iron and Magnesium are examples of mineral elements.

They are required to regulate the metabolism of the body. They are essential for the healthy growth of organisms and for construction of certain tissues.


Mineral Salts 340

340 covers both potassium phosphates and ammonium phosphates. It is not clear which is being referred to on this product

Ammonium phosphates are listed as “no known adverse effects” but Wikipedia states that ammonium phosphate refers to three different chemical compounds, all of which are formed by the reaction of ammonia with phosphoric acid and that it is the salt of ammonium and phosphate. It is a highly unstable compound. Because of its instability, it is of no commercial value. Most common use is fertiliser

 There are also three types of potassium phosphates:

1) Monopotassium phosphate is a potassium salt of phosphoric acid used as an antioxidant synergist, buffer and emulsifier in food. Typical products include sauce and dessert mixes, jelly products.

 2) Dipotassium phosphate is a potassium salt of phosphoric acid used as an antioxidant synergist, buffer and emulsifier in food. Typical products include cooked and other cured meats, milk and cream powders, drinking chocolate. Other names: dipotassium hydrogen phosphate, dipotassium hydrogen orthophosphate, phosphoric acid dipotassium salt, potassium hydrogen phosphate.

3) Tripotassium phosphate is a potassium salt of phosphoric acid used as an antioxidant synergist, buffer and emulsifier in food. Typical products include cooked and other cured meats, milk and cream powders, drinking chocolate.

NOTE: all four above mention phosphoric acid (as well as some below):

Phosphoric acid is added to food to enhance the antioxidant effects of other compounds present, and also as an acidity regulator. Typical products include carbonated beverages, processed meat, chocolate, fats and oils, beer, jam, sweets. Too much in the diet leads to loss of calcium in bones and onset of osteoporosis. In fizzy drinks it allows more carbon dioxide concentration without bottle burst. Soft drinks, beer, cheese products, snacks, and most processed foods. Other names: orthophosphoric acid.

Phosphoric acid is banned in organic food and drinks.

Phosphoric acid is a highly acidic ingredient in cola drinks, used to offset the extreme sweetness. The way the kidneys excrete it is by bonding it with calcium taken from the bones, which can then leave the bones porous and brittle, and increase the risk of osteoporosis. A study, published in the Archives of Paediatric and Adolescent Medicine in 2000, showed that athletic teenage girls who consume cola drinks have been found to have five times the risk of bone fractures of those athletic girls who do not consume cola drinks.


Mineral Salts 341

Again, three types & not specified on product

i) Monocalcium phosphate – available commercially in the anhydrous or monohydrate form. Both forms are used as a leavening acid to replace cream of tartar in foods, ‘straight baking powder’ is a mixture of monocalcium phosphate monohydrate and sodium hydrogen carbonate. Typical products include self-raising flour, baking powder, cake and pastry mixes, cakes and other pastry products, medicines as an antacid and polishing agent in enamels and as baking agent. In some self raising flours. Other names: calcium phosphate, monobasic, monohydrate, calcium tetrahydrogen diorthophosphate.

(ii) Dicalcium phosphate – manufactured from phosphoric acid, dicalcium phosphate is used as an antioxidant in food, an abrasive agent in toothpaste (dicalcium phosphate dihydrate) as well as being a firming agent. Available in the anhydrous or dihydrate forms. Typical products include tinned and packaged fruit deserts, granular food products. Other names: calcium hydrogen orthophosphate, calcium phosphate dibasic.

(iii) Tricalcium phosphate – tricalcium phosphate is found to make up 60% of non-cellular bone structure and 70% of teeth in an average adult. Synthetic tricalcium phosphate is added to table salt, sugar, baking powder and fertilisers to give a ‘free-flowing’ quality. It is prepared from naturally derived calcium phosphate. Typical products include salt, sugar and other granular foods, packet sauce mixes, cake mixes etc. Other names: tricalcium diorthophosphate, calcium phosphate tribasic.


Mineral Salts 452

Salts of sodium / potassium / calcium / ammonium with phosphates. All are produced synthetically from the respective carbonates and phosphoric acid. Used as metal binders, stabiliser and emulsifiers. Also used to retain water during processing and storage. High concentrations of phosphates may disturb several metabolic processes as phosphate plays an important role in general metabolism.



Additives that help two liquids mix – for example, water and oil separate in a glass, but adding an emulsifier will help the liquids mix together. It is commonly used for different foods and drinks. Some examples of emulsifiers are egg yolks and mustard. Examples of emulsions include vinaigrettes, milk and mayonnaise

Closely related to emulsifiers are stabilisers, substances that maintain the emulsified state. The consistency of food products may also be improved by the addition of thickeners, used to add body to sauces and other liquids, and texturisers. This class of additives has a dual purpose: they make food more appetising by improving appearance and consistency, and they extend shelf life


Emulsifier 471

Mono- and diglycerides of fatty acids,  E471 is a food additive used as an emulsifier. Synthetic fats, produced from glycerol and natural fatty acids are mainly from plant origin  but also fats of animal origin may be used. The product generally is a mixture of different products, with a composition similar to partially digested natural fat. For use in baked goods, all types of dairy foods, margarine and ice cream. No known adverse effects.


Emulsifier 472c

Citric and fatty acid esters of glycerol. Emulsifier, stabiliser, coating agent, texture modifier, solvent and lubricant. No known adverse effects, but less frequently it may cause diarrhoea, dizziness and mental confusion.


Ascorbic Acid

Antioxidant, colour and preservative. Also known as vitamin C, it slows or prevents the oxidative deterioration of foods, such as when fats and oils go rancid. The body stores little vitamin C so this must be provided on a daily basis in the diet. Good sources of vitamin C include citrus fruit, raw cabbage, strawberries and tomatoes. Vitamin C has been shown to prevent scurvy, and is essential for healthy blood vessels, bones, and teeth. Vitamin C also helps form collagen, a protein that holds tissues together.

Ascorbic acid is industrially synthesised using a number of different biological techniques. Added to products as diverse as cured meat, breakfast cereals, frozen fish and wine.

Large doses can cause dental erosion, vomiting, diarrhoea, dizziness, and could possibly cause kidney stones. Advised to be taken under medical advice if suffering from kidney stones, gout or anaemia. Excessive intake can result in a number of conditions which generally defeat the purpose for which it is taken – creating indigestion or diarrhoea (especially on an empty stomach), skin rashes, fatigue, nausea, vomiting and a host of other reactions. Other names: l-ascorbic acid, l,3-ketothreohexuronic acid.

A naturally occurring organic compound with antioxidant properties. Note: The distinction between organic and inorganic carbon compounds, while useful in organising the vast subject of chemistry, is somewhat arbitrary


Colour – Beta Carotene

A strongly coloured red-orange pigment abundant in plants and fruits. It is an organic compound and chemically is classified as a hydrocarbon. It is a member of the carotenes. Among this general class of carotenes, b-carotene is distinguished by having beta-rings at both ends of the molecule. Absorption of b-carotene is enhanced if eaten with fats, as carotenes are fat soluble.

As beta carotene is said to be a precursor of vitamin A, intake of foods rich in beta carotene is considered necessary for preventing eye problems.

Chronic high doses of beta-carotene from food sources – the equivalent of eating more than 2 pounds of carrots per day – can cause yellowing of the skin and nails. These changes are reversible and pose no significant or long-term health risks. Beta-carotene supplementation, on the other hand, may have some negative effects.



A query has been sent to Lipton – will inform you of their answer

No other information available




Murray Valley Pineapple Juice – Ingredients & Processing – Pantry Audit


Murray Valley Pineapple Juice 2












Murray Valley Pineapple Juice ING





 Reconstituted Pineapple Juice (99.9%)

Reconstituted fruit juice is juice produced from a fruit juice concentrate. Like freshly squeezed juices, juice is produced from a juicing machine, which then has as much water removed from it as possible using heat –  to remove around 80% of the water content and reduce it to a to a concentrate.

Concentrate, if properly refrigerated or frozen can last for years. The primary reason for companies using reconstituted juice is economic transportation and to ensure availability all year round.

It differs slightly in taste to fresh juices, carrying a different texture and aroma. It is generally considered that enzymes are destroyed during the heating, boiling, and reconstitution process which is why some reconstituted juices have Vitamin C etc in the ingredients list. These extra ingredients can sometimes be the artificial versions


Acidity Regulator (330)

A weak organic acid also known as citric acid. It is a natural preservative/conservative and is used to add an acidic or sour taste to foods and drinks, as an antioxidant as well as enhancing the effect of other antioxidants, and also as an acidity regulator. Acidity regulators are used to alter and control the acidity or alkalinity on a specific level for processing, taste and food safety. Inadequate control of the pH can result in the growth of undesirable bacteria in the product that could be a potential health hazard.

It is naturally derived from citrus fruit, although commercial synthesis is by fermentation of molasses. Present in virtually all plants and has been used as a food additive for over 100 years.

Most people can manage citric acid (330) but a few react. In the Chemical Maze, there is a cautionary note for people with allergies or intolerances to MSG as it can provoke similar symptoms. Most citric acid is produced from corn and manufacturers do not always take out the protein which can be hydrolysed and create MSG (621) causing reactions in MSG-sensitive people. Stomach ailments, eczema, hives and other skin irritations may be a result for some people. Has been known to damage tooth enamel.


Flavour Antioxidant (300)

Also known as Ascorbic Acid or Vitamin C. Antioxidants in the 300 range slow or prevent the oxidative deterioration of foods.

As well as an antioxidant, it is also seen as a colour and preservative. Ascorbic acid is industrially synthesised from glucose, using a number of different biological techniques. Large doses can cause dental erosion, vomiting, diarrhoea dizziness, and could possibly cause kidney stones if more than 10g is taken. Should be taken under medical advice if suffering from kidney stones, gout or anaemia. Other names: l-ascorbic acid, l,3-ketothreohexuronic acid.

Wikipedia describes Ascorbic acid as a naturally occurring organic compound but also notes that the distinction between organic and inorganic carbon compounds, while useful in organising the vast subject of chemistry, is somewhat arbitrary



Query has been sent to Australian Pure Fruits  – the owners of the Murray Valley brand. Will keep you updated on response

General info:

none available on bottle apart from what is already discussed above



How Much Coconut Oil Do I Take?

I Coconut living 2


The maintenance dose of coconut oil, i.e. recommended daily dose for ongoing good health, is generally listed as 3 tablespoons a day. Here is further detail in regards to weight plus information on therapeutic doses



Body Weight (lb/kg) = Tablespoons of Oil
175+ / 79+ = 4
150 / 68 = 3.5
125 / 57 = 3
100 / 45 = 2.5
75 / 34 = 2
50 / 23 = 1.5
25 / 11 = 1

This is a general guideline only – not an absolute rule. Take the amount that is comfortable for you.

Do not consume all the oil at one time. Spread it out over the entire day, taking some at one meal and some at another. It is oil – so be kind to yourself! Start slow and work your way up.

Ways to consume coconut oil include straight from the spoon or mix it with warm milk or food. The easiest way is to prepare your food with coconut oil – use coconut oil for frying and baking; put some in the pot when cooking rice, pasta, veggies etc. Definitely use it as your ONLY cooking oil.

Remember coconut oil goes solid at cool temperatures so for salads, mix it 50 / 50 with pure extra-virgin olive oil and the mixture will remain liquid.

Plus there are multiple foods, sauces and even vinegars made from coconut today

Use it as a body and hair moisturiser. By doing this, you will ingest another tablespoon of oil every day as it soaks in through your skin, giving you clear soft skin – easy! If applying coconut oil direct to dry skin leaves you all greasy, it is best to only put the oil on when wet after a warm shower or bath and your pores are open. If you do this with regularity, later down the track you will be able to apply the oil straight to dry skin and have it soak in beautifully

In most cases, even when you are sick, 3.5 tablespoons of coconut oil per day is generally adequate. However, the anti-microbial affects of Medium Chain Fatty Acids (MCFA’s) are cumulative, so the more you have in your body the more effective they are in fighting off infections. A tablespoon or so taken every 2 – 3 hours is a good schedule to follow. Too much oil, any oil, if you are not accustomed to it, will give you loose stools, so spread the amount throughout the day and eat it with a little food or drink.

There is no danger of overdosing on coconut oil. Coconut oil is a food, not a drug. People working on serious health problems (including cancer and HIV) have taken 10 to 14 tablespoons a day and experienced no adverse side effects. If you take more than your body can handle, the worst symptoms you might experience are a runny stool and perhaps intestinal uneasiness for a time. To avoid this, simply reduce the amount of oil.

If you cannot consume the oil or any other food because of nausea and vomiting, apply the oil topically to the area that is most infected, as well as all over. You can also apply a coconut-oil-soaked bandage to your body to allow a constant soaking of the oil. Where possible, it is a good idea to consume both internally and externally to take full advantage of the oil’s healing properties.