India Reinartz – Wellness Tips

Our resident Yogi, India Reinartz, has some awesome tips to help keep you healthy, happy and wise. IMG_1077fx-1024x682
India’s Top 5 Tips for Overall Wellness:

1) drink lots of water – drink as much as you can!

2) Keep your attitude positive – don’t let negative energy bring you down.

3) Live on the edge and get a little crazy – we all need to let our hair down and keeping your lifestyle balanced is key!

4) Eat a balanced diet, don’t skip meals. Learn to understand what your body needs to eat for nourishment.

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5) Take rest and use your creative energy in whatever way you can. Feed your mind with wonderful stimulation and your positivity will flow!

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We hope you’ve enjoyed these 5 fabulous tips by India! You can read more of India’s surfing and lifestyle tips by staying tuned to Ola and keeping an eye on India’s website: www.papayawellness.com

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Teriyaki Tofu Salad

Teriyaki Tofu Salad –
This delicious recipe is a healthy dinner option and tastes amazing!

Photo from Taste.com

Photo from Taste.com

You Will Need:
1 tablespoon kecap manis

1 tablespoon soy sauce

2 (250g) medium carrots, peeled, cut into matchsticks

200g Japanese-style teriyaki tofu, thinly sliced

1 cup beansprouts, trimmed

3 green onions, thinly sliced

80g baby Asian salad greens

2 teaspoons sesame seeds, toasted

To Make:
Step 1 – Whisk the soy sauce and kecap manis together in a jug.


Step 2 – Combine carrot, tofu, beansprouts, onion and salad greens in a bowl. Drizzle with kecap manis mixture. Sprinkle with sesame seeds. Serve, eat and enjoy!

Greek Yogurt Chocolate Truffles

Greek Yogurt Chocolate Truffles –
I’m never going to be able to give up chocolate. It’s something I realised very early on. What makes me happy is that there are now so many delicious recipes out there to make “healthy” chocolate treats. MMMMM We have our friends at My Urban Nutrition to thank for these!

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Ingredients:
4 teaspoons cocoa powder + some extra cocoa to roll the truffles in
1 tablespoon fat free vanilla Greek Yogurt
5 tablespoons vanilla protein powder or powdered skim milk
2 egg yolks
5 drops of vanilla extract
3 teaspoons stevia, agave nectar, honey or artificial sweetener

Directions:
Mix together all ingredients except protein powder. Add protein powder until the paste reaches a firm consistency. Put aside in the fridge for 30 minutes or in the freezer for 10 minutes. Before serving, roll the mixture into balls and dip into cocoa powder.

Enjoy!

Beet This – Detox Juice

Beetroot is an incredible cleanser for your liver, ginger helps strengthen your immune system, carrots help you see in the dark and an apple a day keeps the doctor away. Do we need to convince you again how awesome this juice is?

Ingredients
• 2 tablespoons peeled and chopped fresh ginger (1/2 ounce)
• 1 medium beet (8 ounces), scrubbed and coarsely chopped
• 4 medium carrots (8 ounces total), scrubbed and sliced
• 1 medium apple (8 ounces), cored and cubed
• 1 cup water

Preparation
In a blender, combine ginger, beet, carrots, apple, and water; blend, scraping down sides occasionally, until smooth. Strain juice and, if desired, thin with additional water. Refrigerate up to 2 days (shake before serving).

Pumpkin and zucchini sweet soy stir-fry

There’s nothing better than a delicious Stir-Fry for dinner. They’re fast, easy and taste yum. 🙂

To make this one, you will need:

1kg butternut pumpkin, peeled, cut into 3cm pieces

1/3 cup kecap manis (sweet soy sauce)

2 tablespoons Ayam oyster sauce

1 long red chilli, finely chopped

1/2 teaspoon ground white pepper

1 tablespoon peanut oil

1 brown onion, cut into thin wedges

2 garlic cloves, thinly sliced

2 zucchini, halved lengthways, sliced diagonally

1 medium eggplant, cut into 2cm pieces
2 eggs, lightly beaten

Make:
Fast version: Place pumpkin on a microwave-safe plate. Add 2 teaspoons cold water. Cover loosely with plastic wrap. Microwave on high (100%) for 3 to 4 minutes or until just tender. Drain.
Long version: Boil water in a saucepan, steam pumpkin until tender.


Combine kecap manis, oyster sauce, chilli and pepper in a small bowl.


Heat a wok over high heat. Add half the oil. Swirl to coat. Add onion and garlic. Stir-fry for 2 minutes or until softened. Add remaining oil. Swirl to coat. Add zucchini and eggplant. Stir-fry for 4 to 5 minutes or until tender. Add pumpkin. Stir-fry for 2 minutes. Add egg. Stir-fry for 1 minute or until egg is just cooked. Add sauce mixture. Stir-fry for 1 to 2 minutes or until heated through. Serve.

Rainbow salad

Photography by Jeremy Simons

As well as having an awesome name, this salad will taste like a rainbow in your mouth. Mmmm…

You will need:
2 small carrots, peeled

2 Lebanese cucumbers

2 1/2 cups shredded red cabbage

2 green onions, thinly sliced

80g baby Asian salad leaves

50g fried noodles (see note)

2 tablespoons Alfa One rice bran oil

2 tablespoons sweet chilli sauce

2 tablespoons lime juice

2cm piece fresh ginger, finely grated
Make:
Using a vegetable peeler, cut thin ribbons from carrots and cucumbers. Place in a large bowl. Add cabbage, onion, salad leaves and noodles. Toss together.


Mix rice bran oil, sweet chilli sauce, lime juice and grated ginger together in a small bowl. Add to salad mixture. Toss gently until the dressing is evenly distributed. Serve.

If you have any delicious recipes you’d like us to feature, email us!

Apricot, pistachio and cranberry quinoa porridge!

This recipe is delicious, filled with vitamins and will keep you full until lunchtime. What more could you want from a breakfast?

Photography: Cath Muscat

You will need:

1 1/2 cups quinoa, rinsed, drained (until clear water runs through)

1 1/2 cups milk

1/2 cup dried apricots, chopped

1/3 cup dried cranberries

1 1/2 tablespoons brown sugar

1/3 cup pistachio kernels, coarsely chopped

Honey, to serve

Steps:

  • Mix quinoa and 4 cups cold water in a saucepan over medium-high heat. Bring to the boil. Reduce heat to medium-low. Cook, covered, for 10 minutes.
  • Stir in milk, apricot and cranberries. Cover and cook for 10 minutes or until quinoa is no longer hard. Stir in sugar.
  • Spoon porridge into bowls. Sprinkle with pistachios. Drizzle with honey. Serve.

 
Recipe by: Lucy Nunes

Juices for Vitality!

Juices for Vitality

Feeling a little sluggish? Tired or just lacking energy? Want to surf longer, paddle harder and get wave after wave? Why not enter the world of raw juicing.

In such a technological age a lot of us seem to ignore or minimise natural therapies, when really they are the best thing for us. The team at Ola Nina has become a little juice crazed lately so we’ve decided to share all our recipes. For maximum juicing results use a juicer with a 1200 watt motor.

Below is one our favourites:
Berry Morning Delight

(Makes about two glasses)
You will need
 6-7 strawberries

A generous handful of blueberries, blackberries and raspberries

1 ripe banana

A cup of soy milk

A tablespoon of honey

Two tablespoons of vanilla yogurt

A teaspoon of chia seeds

Put all ingredients into a blender and blend until a smooth texture. Add crushed ice if desired.

Green smoothie

Juicy Juice. We love home made juices!

naturalnutrition101

I love juices and smoothies, so I thought I would combine them. After watching the rawfooddamily youtube videos I have been inspired to make a smoothie/juice similar to the one this family have everyday!! It’s sooo yummy, I feel so full of energy after I have one and it’s packed with nutrients and minerals!!! 

I have no strict recipe that I follow, just depends what I have in the fridge, but this is basically it.

Ingredients:

3 stalks kale (curly leaf)

3 stalks celery – no leaves

1/3 cucumber, skin removed

3-4 stalks/leaves silverbeet

1/3 carrot

1- 1  1/2 orange , peeled and cut into quarters

1 tsp size piece of ginger – skin removed

1-2 bananas

1/2-1 cup fresh baby spinach or normal spinach, washed

large handful of parsley

Method:

Juice the kale, celery, carrot, silverbeet, cucumber, parsley, orange and ginger in juicer.

Strain all through a sive into a blender

Tip out half

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Easy Vegetarian Lunches

Delicious and healthy vegetarian lunches, mmmm perfect for after a surf!

Exhilarated Living

A question I get all the time from non-vegetarians is “what the f*** do you eat?!?” (maybe in a less dramatic way, ha).

So here is a couple quick and easy vegetarian lunches that can be eaten at home or taken to work/school! Who says vegetarian food has to take lots of prep? There are pleeeenty of delicious easy vegetarian lunches you can throw together yourself.

  1. Avocado sandwich. Avocado’s are pretty filling, which is why avocado sandwiches make a pretty hearty meal. Take some hearty bread or pita bread, throw on avocado, tomato, onions, sprouts, cheese, and ranch.
  2. Veggie Wrap. This can be filling as well, depending on what you put on it. You can throw together pretty much anything you have on hand including hummus, greens, sprouts, peppers, onions, avocado, cheese, etc. Anything works!
  3. Huge salad. This can take more prep work on your part, but…

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