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Jules Clancy
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Posts by Jules Clancy
Grain Free: 15 Tips for Eating Ancestrally
Aug 18th
As a food lover who writes about her passion for a living, I often get asked how I manage to stay slim, given the nature of my work. Usually I just smile and shrug and tell them that I’m into running. And that seems to keep them happy. But the thing is I used to struggle with my weight, just like everybody else.
Then late last year, I read The Paleo Solution by Robb Wolf and decided to try eating ancestrally. Even after a few weeks I felt I was heading in the right direction. While I didn’t actually lose weight, my body shape started to change. My waistline became more slender – exactly what I was hoping for.
Paleo, primal, slow carb or ancestral eating, whatever you call it, there are many benefits of eating grain-free. From improving your blood chemistry, to losing weight, to increasing your energy levels, to improving your sleep and more. It’s almost been 9 months since I started eating grain-free. I’m finally in a place where I’m happy with my weight and I’m really enjoying what I eat. I’m running about one third of the distance I was last year. No more pounding the pavement to make up for what I ate.
But the best thing has been discovering that it’s much easier to ditch grains than you would think. In most cases there is a vegetable which fills the place of your bread or pasta or rice. And often they taste just as good, if not better than their grain equivalent.
So today I wanted to share a few tips for eating ancestrally. Enjoy!
- Have eggs for breakfast instead of cereal.
Eggs are a brilliant source of protein that keeps you feeling full much longer than a bowl of cereal ever will. Still concerned about cholesterol? Have a look at 7 reasons you should eat eggs for breakfast.
- Grate raw cauliflower instead of steamed rice.
A recent discovery, I’m just loving my new grain-free accompaniment to curries and stir fries. Just get raw cauliflower and grate it. Instant grain-free ‘rice’. And the brilliant thing it that it’s super quick if you get your food processor to do the hard yards. No more gluggy rice to worry about.
- Zucchini your noodles.
For an alternative to spaghetti or other long pasta, roast some finely sliced zucchini (courgettes). And serve with your favorite pasta sauce.
- Carotti your spaghetti. Shave a carrot or two into ribbons with a vegetable peeler and then simmer until tender. Presto! Orange ‘spaghetti‘.
- Make thin omelets instead of pizza bases.
Pizza can be difficult to go without. Try making a thin egg omelet in your non-stick pan and topping with your favorite pizza topping and popping under an overhead grill.
- Or try a meatza
Something I’m yet to make myself. Hard core paleo fans replace their pizza bases with a big flat disc of ground beef.
- Replace flour with almond meal (or other ground nuts).
This only works for some situations, like using flour or breadcrumbs to coat meat. Or in baked goods.
- Use pureed cauliflower instead of polenta.
Pureed cooked cauliflower is a great alternative to soft polenta or corn meal.
- Try lettuce wraps instead of bread.
For those who love their sandwiches, try washed lettuce – iceberg works really well – to wrap your favorite fillings. Think sang choi bau with so many possibilities. Just remember that lettuce isn’t as satisfying as bread so you’ll need to make your fillings more substantial.
- Serve your burgers without the bun.
Let’s face it. The best part of the burger is the meat and the sauce. Just increase your burger size and serve it without the bun.
- Or try a mushroom burger instead.
Just roast or grill two large field or portabello mushrooms until tender. Then use these exactly like you’d use a hamburger bun.
- Salads or soups not sandwiches.
If sandwiches are your default ‘healthy’ lunch, just switch to a salad or soup. If you’re used to making your own lunch, it doesn’t take any more time to make a salad. Just keep the dressing in a separate container to add just before you eat.
- Use chocolate for sweet treats.
For those with a sweet tooth, I know a life without pastries and cakes can seem a little dull (see point 15). But then there’s chocolate. Start exploring the wonderful world of dark chocolates, preferably with a high (60-70%) cocoa solids content.
- Wine not beer.
If you enjoy a drink or two, going grain free doesn’t mean you need to get on the wagon. Wine is not only grain free, it is lower in carbs than beer. It’s also a source of antioxidants. Cheers!
- 100% compliance isn’t required.
While coeliacs are unable to tolerate even the tiniest amount of gluten, most people will still see the benefits of going grain-free even without 100% compliance. I tend to have one day a week where I’m indulging in sourdough bread and cookies which staves off any cravings the rest of the week. Later is much easier to live with than never.
‘Carotti’ Bolognese Recipe
serves 2+
This is my minimalist version of a beef ragu or bolognese sauce. The secret is in the butter. Feel free to substitute your own favorite pasta sauce.
450g (1lb) minced (ground) beef
3 cloves garlic, chopped
2 cans tomatoes (400g / 14oz)
large knob butter
2 medium carrots
- Heat a little olive oil in a large frying pan and cook beef and garlic, stirring every now and then for about 5 minutes or until well browned.
- Add tomato and simmer for about 15 minutes or until reduced and good saucy.
- Meanwhile bring a medium saucepan of salted water to the boil. Shave the carrots into ribbons using a vegetable peeler.
- Cook carrots for 3 – 5 minutes or until al dente like cooked pasta.Drain.
- Toss butter into the beef sauce and season.
- Return the carrot to the saucepan and stir in some beef sauce. Then divide between plates and top with more sauce
6 Tips for Healthy Eating when Traveling
Aug 9th
There are so many benefits of travel. Seeing exotic places, meeting interesting people, experiencing things you just don’t get at home. And of course, finding new taste sensations (chilli fried grasshoppers with lime anyone?).
Even traveling for work can be fun. Takeoffs and landings. Fancy (and not so fancy) hotels. The security of a corporate credit card. Traveling to places that the average tourist wouldn’t ever think to visit.
But being away from home and our routines can mean it’s more difficult to look after ourselves.Thankfully, it is possible to minimize the damage.
Here are 6 tips to help you stay healthy on the road.
6 Tips for Healthy Eating when Traveling.
1. Try self catering.
We all know that home cooking tends to be more healthy than restaurant food or room service. So making the occasional meal yourself when you’re on the road can help. You don’t need to be staying somewhere with kitchen facilities. Impromptu picnics on your hotel room floor can be great fun.
My favorite healthy traveling meal is to head to the local supermarket and pick up some washed mixed salad leaves, a can of tuna or other fish and a lemon. I’m also a big fan of canned chickpeas, drained and tossed with a little lemon juice and pre-grated Parmesan cheese – just makes sure you choose a self opening can. I also love sprouted legumes with lemon juice, avocado and almonds.
2. Pack some healthy snacks.
Roasted almonds or other nuts are my go-to snack, but pack whatever works for you. This is for peace of mind so if you get stuck, you won’t have to resort to greasy fast food.
3. Be prepared to develop some new habits.
One of the things I love about travel is the chance to break away from daily routines and form some new ones. On a recent trip to New York, I started taking yoga classes most days, something that isn’t available where I live.
On the food side of things, I found I was sleeping later and going out for brunch rather than my usual early breakfast.
4. Embrace eggs for breakfast.
Breakfast in cafes, restaurants and hotels can be a wonderful experience. Take the time to seek out places known for putting on a good spread to make sure you’re getting your protein in the mornings.
If you’re not aware of the benefits of eating eggs for breakfast, this post will shed some light.
5. Sampling a little is better than going without.
Being a slave to your diet isn’t a fun way to travel. After all, part of the joy of visiting new places is to experience the culture, including the food.
My philosophy is to try a little of everything but not over-indulge. Aim to have the experience but not use it as an excuse to go crazy.
6. Remember the 80/20 Rule.
If you’re trying to be 100% healthy all the time, it can make life on the road much more stressful and make you want to give up all together.
Instead, remember that as long as you’re eating well most of the time, you’ll still be getting MOST of the benefits. A few pastries or chocolate here and there isn’t going to be the end of the world.
Wine Hack: 8 Simple Signs that Your Wine is Bad
Jul 14th
Ever been unsure whether the wine in your glass is OK to drink?
I certainly have.
But after a few wayward years spent working as a wine maker in some of the most beautiful wine regions in the world, I’ve come to realize that it’s not as difficult as you’d think.
Most wine making faults can be detected just by smelling your wine. All you need is to keep in mind a few key aromas to watch out for. If you can’t smell any of them, you’ll know your wine is probably fine.
It also helps to have a look in the glass.
The color can tell you if the wine has been exposed to excess air. Or if there are signs of bubbles and it’s not meant to be a sparkling wine, I’d be a little worried about that too.
Cloudiness in wine, however, isn’t necessarily a bad thing. Some wine makers prefer to leave their wine unfiltered to avoid the loss of flavor that can come in the pursuit of a perfectly clear, filtered wine.
At the end of the day if it smells delicious and tastes good too, you’ll know you’re onto a good thing.
Maybe time to order another bottle?
8 Simple Signs that Your Wine is Bad
1. The colour browner than you would expect.
When white wine is exposed to air, it takes on a browner colour. When red wine is oxidized, it loses some of its bright red or purple colors and starts looking brown as well. In aged wines, both white and red, this is natural and to be expected. But if your wine is young – only 1 or 2 years old, it can be a sign that the wine has been exposed to too much air. This can either mean the bottle has been open for a few days or it may have happened in the winery or during the bottling process.
A good way to learn how the color changes is to keep an opened bottle of wine for a few days. Then open a fresh bottle of the same wine and compare the color of the two samples. Guaranteed the wine that has been open for longer will look more brown.
2. The wine has bubbles when it’s not mean to.
If you’re expecting the wine to be still and it comes with a bit of fizz, this is a warning sign that some sort of fermentation is occurring in the bottle. Not a good thing. Ask for another bottle, although if the second bottle has the same problems, it’s time to try a different wine.
If you’re at home and there isn’t any more wine, you’ve got a bigger problem. Time to stock the cellar. But for now, it won’t hurt you to drink your unexpected sparkling wine.
3. Smells like wet dog or wet cardboard.
These aromas are associated with cork taint, or the wine being ‘corked’. This is a sign that the cork has had mold growing on it at some stage which left a chemical, known as TCA, in the cork. The mold may be long gone but even tiny amounts of TCA can impart negative flavors on wine.
This can vary from bottle to bottle, so ask for a fresh bottle if you can. If it the last one was corked, the new bottle will taste completely different. It won’t hurt you to drink a corked wine, but depending on the level of the doggy/cardboardy flavors it may not be a very pleasant experience.
4. Smells like band-aids or a barn yard.
In small doses, a little bit of barn yard can add complexity to wine and isn’t necessarily bad. But if all you’re smelling is band-aids or farm animals, it’s a problem with the wine. Generally this is a result of a yeast called brettanomyces or ‘brett’ and is a sign of poor hygiene in the winery, although it can also come from the grapes themselves.
Again, it’s not going to cause any harm to humans, but the bad news is that the whole batch of wine will probably have the same issues. Grabbing a fresh bottle won’t help here.
5. Smells like nail polish remover or vinegar.
A sign that acetic acid bacteria have been at work in your wine causing a fault known as volatile acidity, or VA. Like, brett, a little bit of VA can add complexity and be a good thing, but when it dominates, it becomes a fault. Still, won’t harm you to drink it, although it may give a burning sensation in sensitive people.
6. Smells ‘mousey’.
Another microbial wine making fault, although thankfully not very common. For me, any amount of mouse aroma in a wine is a bad thing, but some people don’t mind it so much. Again, it’s not toxic but very unpleasant – enough to make me happy drinking water.
7. Smells like burnt rubber or cooked cabbage.
Another relatively uncommon wine making fault, caused by the formation of undesirable sulfur compounds in wine. If you can, choose another wine.
8. The wine has no aroma.
This could be because the wine is too cold, or it needs a little air. Warm the glass with your hands and swirl a little to introduce more air. If it still isn’t smelling like much after a few minutes, it could be that the wine just doesn’t have much flavour.
The other explanation could be a very low level of cork taint, enough to strip any good flavors from the wine, but not at a high enough level to exhibit the wet cardboard or doggy unpleasantness normally associated with TCA.
How To Make Ice Cream in 60 Seconds
Jul 12th
With Summer in full swing, ice cream season is well upon us. Well at least it is for those of you lucky enough to be living in the Northern Hemisphere. So today I’m sharing my all-time favorite, super simple ice cream recipe.
Not only is it super-fast (I’m not kidding about the 60 second time requirement) it’s also refreshingly delicious AND as far as ice creams go, it’s fairly healthy. I mean, fruit is the major ingredient.
And all you need is some frozen fruit, a little sugar and cream and a food processor.
Actually, the cream is really optional here. It adds a lovely creaminess but if you’re after a fresher and more waistline friendly option, replace it with a little water and your ice cream becomes a sorbet.
So what are you waiting for?
60 Second Raspberry Ice Cream Recipe
serves 3-4
When it comes to fruit – raspberries are only just the beginning. It’s pretty much up to your imagination. Strawberries, mango, banana, peaches are all wonderful.
The only thing you’ll need to do is adjust the amount of sugar to balance the natural sweetness of your chosen fruit. Raspberries are pretty tart so if you’re using sweeter fruit I’d start with half the amount of sugar suggested below and add to taste.
Ingredients
300g (10oz) frozen raspberries
1/3 cup (approx 70g or 2 1/2oz) sugar or to taste
1/3 cup cream
1. Place all ingredients in a food processor and whizz until you have a smooth creamy mixture that looks like soft ice cream.
2. Taste and add extra sugar if you think it needs it.
7 Benefits of Exercise (and Why Weight Loss Isn’t One of Them)
Jul 5th
In ‘Why We Get Fat: And What to Do About It‘, Gary Tabues spends a lot of time debunking the theory that to lose weight we need to exercise more.
He details many studies conducted on unsuspecting laboratory rats, of which I’ll spare you the details. But there was one study that really resonated.
Danish researchers took a group of sedentary, overweight men and women and over 18 months trained them to run a marathon. The findings were very telling. Of the men, there was an average weight loss of something like a few pounds but the women in the study averaged no change to their weight.
Imagine running 26.2 miles (42km) and not losing anything?
This is consistent with my own experience.
A few years ago, I decided to run the Sydney marathon. At the height of my training I was running over 55 miles a week. And while I felt a lot fitter and had more energy, my appetite was enormous. So even though I tried to eat a normal amount of food, I couldn’t help myself. In the end my weight stayed about the same.
But even if exercise isn’t going to solve your weight-loss problems, there are many other benefits to getting off the couch. So don’t cancel that gym membership. Just yet.
1. Increases your energy levels
The more energy you use, the more it feels like you have.
2. Improves the quality of your sleep.
Exercise not only helps you get to sleep more quickly, it also improves the quality of your sleep.
3. Helps combat chronic disease.
Exercise helps improve your blood pressure and cholesterol levels which decreases your chances of suffering from things like heart disease, type II diabetes and certain cancers. Exercise has also been linked with a delayed onset of dementia.
4. Improves your mood.
Exercise promotes positive brain chemistry which means you’ll feel better.
5. Provides relief from anxiety and mild depression.
My Dad has suffered from depression most of his life. These days thankfully, he has it under control. And while the medication helps, he says when he is walking every day he feels so much better than if he isn’t.
6. Improves your sex life.
Both men and women experience more enhanced arousal when they are more physically fit.
7. Makes food taste better.
My boyfriend is Irish and he is always saying that ‘hunger is a tasty sauce’. There’s nothing like physical activity to stimulate your appetite. Well, apart from point number 6. ;)
7 Reasons You Should Eat Eggs for Breakfast
Jun 17th
My boyfriend’s family are Irish. Which means whenever we go to visit there is a lot of laughter and story telling. There’s also lots of eating and drinking. It’s practically impossible not to have fun.
Usually it’s also impossible not to leave a few pounds heavier than you arrived.
But on our most recent visit, I set myself a little goal. I was determined to have fun and avoid putting on some Irish weight.
And my secret weapon?
I was going to eat eggs for breakfast rather than toast or oatmeal. Yep. That was my simple plan.
And the crazy thing is it worked. Granted, we were only there for a week, but this time I came home to scales that were the same as before I left.
Eggs are now part of my breakfast repertoire and I must say they are delicious. I look forward to breakfast much more these days. But if you need a bit more convincing…
7 Reasons You Should Eat Eggs for Breakfast
1. Egg keep you feeling full much longer than cereal or toast.
The protein and fat in eggs helps sustain your energy levels, keeping you satisfied for longer and reducing the need for a mid morning snack.
2. Eggs assist weight loss.
This is a follow on benefit from keeping you satiated. Studies have shown that people who eat eggs for breakfast are more likely to lose weight than those who ate bagels.
3. Eggs are a great source of protein.
Whole eggs are one of the most complete sources of protein, meaning eggs contain all the essential amino acids which we must get from our diets.
4. Eggs tend to be relatively inexpensive.
Compared to other high protein foods such as red meat, even free range eggs are more budget friendly.
5. Eggs aren’t going to make your cholesterol worse.
While it’s true that eggs do contain a significant amount of cholesterol, the old formula of the cholesterol you eat impacting on your blood cholesterol levels, has been disproven. So there’s no need to worry about eating eggs increasing your risk for heart disease.
6. Eggs help with brain development and memory.
Choline, an essential nutrient found in eggs, stimulates brain development and function. It has also been linked with increasing memory retention and recall as well as improving alertness.
7. Eggs protect your eyesight.
Two antioxidants, leutin and zeaxanthin, are present in eggs and have been linked to protecting eyes from damage related to UV exposure. They have also been associated with reducing the likelihood of developing cataracts in old age.
Think you don’t have time for a cooked breakfast?
Here are three great ways to prepare eggs in 5 minutes or less:
1. Boil eggs in advance
Boil up a big batch of eggs on the weekend and keep them at the ready for a quick breakfast on the go.
2. 60 second eggs
Just crack an egg into a microwave safe cup and zap on high for one minute. Stir, season and breakfast is ready.
3. Fried eggs
My favourite breakfast, there’s something beautiful about a good fried egg. Just heat a small skilled over a high heat for a minute or so, add a little oil, crack the eggs and add to the pan. Cook for about 2 minutes or until the whites are just set. Serve with spinach and lots of black pepper.
Do you eat eggs for breakfast? How do you like ‘em? Tell us in the comments below!
Lunch Hack: How to Utilize Your Work Kitchenette
Jun 15th
We all know the benefits of brown bagging your lunch.
They tend to be healthier, cheaper and more delicious than buying your lunch.
But it can feel like hard work at times. With all that extra planning, it’s easy to see why most of us don’t do it as much as we’d like.
There is a solution, however and it doesn’t involve being more disciplined or getting up 10 minutes earlier.
Why not ‘cook’ your lunch at work?
That way you can still save money and do your health a favor.
And it’s a great chance to de-stress a little while you focus on making yourself something delicious.
Most offices have some sort of kitchenette with at least a sink and a microwave.
So why not make the most of them and get creative with soups, salads, sandwiches and wraps.
How to turn your office into a lunch time kitchen
1. Stock a work ‘pantry’.
Dedicate a small shelf or a drawer to lunch things and kit it out with the basics. At the very least some salt and maybe a little disposable pepper grinder. Although I’d also include some olive oil and vinegar so you’re always prepared for an impromptu salad. A packet of dried chilli seasoning and your favorite spice are also great to have on hand.
A little bag of nuts can also double as a snack. You could even get super organized with cans of tuna, chickpeas, beans or other good shelf-stable essentials.
2. Equip yourself with some basic tools.
Depending on your work set-up, you might like to include a little chopping board and a pocket knife in your work lunch arsenal. If cutlery and crockery are scarce it might be a good idea to get a little lunch bowl and fork or spoon.
3. Find the best storage solution.
Most workplaces provide a fridge you can store your lunch. But if not, consider investing in a little chiller bag. Or if you have access to a good food shop nearby, maybe allow time to pick up whatever you need in your lunch hour.
4. Allocate the time you need.
Cooking or preparing food is a great way to unwind. So schedule your lunch break for a little cooking relaxation, even if you’re only doing it once a week.
5. Engage your co workers.
Take it to the next level and organise your co workers to take turns in ‘cooking’ lunch for each other. Who knows, lunch at work might actually become fun!
Wine Hack: 7 Food and Wine Pairing Tips to Take You from Novice to Pro
Jun 14th
Do you find yourself intimidated when it comes to ordering wine?
I remember when I was first getting into wine, the whole food and wine pairing thing used to make me nervous. What if I got it wrong?
But after a few misspent years working as a wine maker and many pleasurable years as a wine lover, I’ve come to realize there’s nothing to be afraid of.
I honestly can’t remember the last time I had a food and wine pairing disaster. It’s one of those things that seems scary but is actually pretty easy to get right.
So here are 7 tips to give you the confidence to think of yourself as a food and wine pairing pro.
1. Remember there are no rules.
This may sound a little counter-intuitive but there are no rules that work for every situation and every person. So relax and don’t waste your time worrying about getting it wrong. At the end of the day, as long as you and your guests are enjoying yourselves then your food and wine matching has been a success, regardless of what the experts would have us believe.
2. The food and wine must both taste great on their own.
While duck and pinot noir have been known to make a little magic on the taste buds when the two are united, it’s not necessarily always the case. A watery, insipid, cheap pinot is still going to taste sad and bland even if it is teamed with the most succulent duck dish. And the same goes for the food. If it doesn’t taste good on its own, it’s not going to magically improve alongside even the most wonderful wine.
3. Weight is important.
Lighter, more delicately flavored food generally works best with lighter style wines. Heavy, tannic reds tend to be best hooked up with more robust meaty dishes. But of course, there will always be times when a light wine could team marvelously with a heavy rich dish.
4. Wine and food can contrast one another.
Contrast is something that I personally love to play with. For example, using a light, acidic wine like a dry Riesling to cut through the oiliness of fried fish and chips is always a winner.
5. Wine and food can compliment each other.
Sometimes finding flavor similarities can result in a harmonious food and wine pairing experience. For example, matching the earthiness of mushrooms in a mushroom risotto can work a treat with a funky, earthy Pinot Noir. Or a fresh, minty Cabernet Sauvignon to compliment your classic roast lamb with mint sauce can be a flavor explosion.
6. Trust your instincts.
Like most things in life, if it feels like it isn’t going to work, then you’re probably on the right track. Of course it isn’t the end of the world if the food and wine are more at the divorce end of the relationship spectrum. You’ll still be able to enjoy each on their own. A sip of palate cleansing water in between mouthfuls can make all the difference.
7. Don’t be afraid to ask the experts.
Most people who love their wine, are always happy to help out. So have a chat to the guy in your local wine shop or if you’re eating out, ask to talk to the wine waiter or somellier. It’s their job to help guide your wine decisions and if they’re good at their job they won’t be just trying to sell you the most expensive bottle on the list.