Jessica Sepel’s Healthy Lifestyle & Food

Lentil & Cauliflower Curry

1:00 pm PDT, May 21, 2019

Cooking curries at home does not have to be a complex process or require a huge ingredient list to taste delicious. This vegan curry is quick to make, fragrant and nourishing.

 

Lentil & Cauliflower Curry

Serves: 2-3

Ingredients

2 tsp coconut oil 1 brown onion, finely chopped 2 tbsp chopped coriander stalks ½ tbsp curry powder ½ tsp ground turmeric ½ head cauliflower, cut into florets 1 tin brown lentils, rinsed and drained 1 tin coconut milk ½ cup water or vegetable stock 2 large handfuls baby spinach sea salt, to taste black pepper, to taste

To serve

1–1 ½ cups cooked brown rice or quinoa ¼ cup toasted cashews fresh chilli, finely diced or chilli flakes (optional) coriander leaves …

The post Lentil & Cauliflower Curry appeared first on JSHealth.

My Anxiety Toolbox

1:00 pm PDT, May 19, 2019

Last week, I opened up about my struggle with anxiety. It was quite a shock to see just how many of you could relate and connect to what I was saying. I am truly so grateful for your messages during the week. We are all in this together. Let’s remember that life is full of really good times and really challenging times. Truthfully, we need both to live our best life. Don’t you agree?

So, I thought I would share some of the things I’ve been doing lately to relieve my anxiety. These are simple lifestyle tools. Remember that everyone is different, so what works for me may not work for you. Also, never be afraid to seek help. I …

The post My Anxiety Toolbox appeared first on JSHealth.

3 Quick Work Lunches

1:00 pm PDT, May 14, 2019

I am all about quick and wholesome work lunches that can support your body and energy levels throughout the afternoon. Having a nutritionally balanced lunch can also reduce the afternoon slump and sugar cravings.

Here are my favourite options below that require very little cooking and prep time. You can actually prep most of the ingredients the night before and they can all be assembled at work. Enjoy.

Wraps

Wraps have been all the rage in the JSHealth office as of late. Quick, delicious and so many flavour combinations to try.

Wraps we like: mountain bread wraps, wholemeal Lebanese bread or if you are feeling fancy, you can make and egg wrap!

Flavour combinations:

Leftover shredded chicken or

The post 3 Quick Work Lunches appeared first on JSHealth.

Real Talk: My Struggle With Anxiety

1:00 pm PDT, May 12, 2019

Anxiety. It’s a secret emotion. And we’re all struggling with it to some degree. But it doesn’t have to be a secret anymore.

It is a blessing to have this platform, so I feel it is my responsibility to speak my truth and spread this important message. I want to tell you that you are not alone with this emotion. Living with your anxiety in secret makes this emotion so much worse.

Today, I’ve decided to come out of my anxiety closet and share my secret struggle with it.

Over the last few months, my anxiety has increased and I haven’t felt safe to talk about. I’ve been and pondering why I don’t feel safe to talk about it. I realised It’s time for …

The post Real Talk: My Struggle With Anxiety appeared first on JSHealth.

3 Of Our Most Commonly Asked Questions

1:00 pm PDT, May 9, 2019

When we hosted our last Instagram live, there were a few subjects that kept popping up. Therefore, we thought we’d put together some simple tips in response to 3 of these common questions. 

Q: If you have to eat out (social event) what are the better options?

It’s always good not to turn up starving as this is when you tend to choose less nutritious options and over-do it. Enjoy a small snack 1-2 hours beforehand. We love protein balls, a boiled egg or seed crackers with cottage cheese or hummus. When eating out, opt for grilled, roasted or steamed methods of cooking as opposed to fried, tempura and crumbed. You can also ask for a side salad or a …

The post 3 Of Our Most Commonly Asked Questions appeared first on JSHealth.

Seed Rusks

1:00 pm PDT, April 30, 2019

I grew up in South Africa and there was nothing better than dunking a Ouma rusk into a cup of warm tea. It brings up such beautiful childhood memories, so I had to create a nutritious version. These seed rusks are the perfect addition to kids’ lunchboxes. Enjoy.

Healthy Seed Rusks 

Makes: 16

Ingredients

For the dry ingredients 

2 cups wholemeal spelt flour2 cups oat bran¼ cup coconut flour2 tsp baking powder1 cup mixed seeds (we use pumpkin and sunflower)¾ cup dried cranberries  1 tbsp ground cinnamon

For the wet ingredients 

2 eggs 1 cup Greek yoghurt ¼ cup olive oil½ cup honey or maple syrup

Method 

Preheat the oven to 180°C or 350°F. Line a small baking tin with baking paper.Combine the dry ingredients …

The post Seed Rusks appeared first on JSHealth.

6 Tips To Assist With Headaches

6:53 pm PDT, April 28, 2019

Have you ever suffered from a headache? It may not be debilitating but it can sure feel like that some days. If you suffer from regular headaches there are a few simple things you can try to help reduce the severity and frequency.

Here are our top 6 tips:

HydrationWater is essential for life! Humans can only survive for a few days without it. It is suggested that inadequate water intake can disrupt fluid balance in the skull and brain which can result in a headache. This is why maintaining a state of hydration is so important for our cognitive functioning. Focus on increasing your water intake through the obvious – H2O! Did you know that herbal teas also count …

The post 6 Tips To Assist With Headaches appeared first on JSHealth.

Pumpkin, Ricotta & Tomato Tart

1:00 pm PDT, April 16, 2019

One of the beautiful things about a long-weekend is the opportunity for long lunches with friends and family.

We’ve created this beautiful pumpkin tart for exactly this purpose! Nourishing, tasty and so simple to put together.

It can also be made in advance and works well for lunch or dinner!

Happy Long Weekend Angels xx

Pumpkin, Ricotta & Tomato Tart

Ingredients 

For the base

1 ½ cups almond meal¼ cup linseeds or chia seedspinch sea salt1 tsp baking powder1 tbsp rosemary, finely chopped3 tbspsolive oil1 egg, whisked

For the filling

1 ½ cups pumpkin mash, cooled½ cup ricotta or cottage cheese2 eggs, whiskedsea salt black pepper10 cherry tomatoes, halved¼ cup feta

To serve

rosemary leaves, finely choppedbasil leaves (optional) 

Method

Preheat …

The post Pumpkin, Ricotta & Tomato Tart appeared first on JSHealth.

The Low-Down On Different Milks And Plant-Based Alternatives

1:00 pm PDT, April 11, 2019

With all the conflicting evidence and marketing out there, it’s hard not to drive yourself crazy when it comes to choosing the correct milk for you.

To help clear up some of the confusion, we have provided you with the nutritional low-down to help you make your choice.

The most important thing to acknowledge, is that there is no wrong choice. At the end of the day, it comes down to your individual taste, ethical and health preferences. For the sake of this blog, we will be solely commenting on the nutritional differences.

Cow’s milkCow’s milk is a great source of protein, amino acids, vitamins and also fatty acids. Full-cream or full fat milk has a rich and creamy texture due to …

The post The Low-Down On Different Milks And Plant-Based Alternatives appeared first on JSHealth.

8 Ways With Tinned Legumes

1:00 pm PDT, April 9, 2019

Tinned beans and lentils are not only affordable and practical, they are also incredibly nutritious! One serving of legumes (around ½ a cup) contains a whopping 7-9g of dietary fibre and as much as 8g of protein. They also contain close to zero saturated fat and are a source of B vitamins, iron, copper, magnesium, manganese and zinc! (1)

If the nutritional information is not enough to convince you to add some beans into your life, then maybe the research regarding the health benefits will. Growing bodies of research suggest that including legumes as part of a balanced diet may have a protective role in regards to chronic disease development, with higher intakes associated with lower risk of cardiovascular disease. …

The post 8 Ways With Tinned Legumes appeared first on JSHealth.

Paprika Hummus

1:00 pm PDT, April 7, 2019

Another one of our signature recipes from the JSHealth App! Who doesn’t love the creamy texture of hummus? The paprika gives it a nice, smokey flavour. Enjoy it with seeded crackers or as a side to a nourishment bowl.

Paprika Hummus

Ingredients:

1 can chickpeas, rinsed and drained 1–2 cloves of garlic 2–4 tbsp extra virgin olive oil ½ cup tahini ½ a lemon, juiced 2–3 tsp paprika sea salt and pepper to taste filtered water

Method:

Place all ingredients except the water into a food processor and blend, adding small amounts of water until desired consistency is reached.

Looking for some more recipe inspiration? You can find 300+ recipes in the 

The post Paprika Hummus appeared first on JSHealth.

3 Salad Dressings You’ll Find In My Fridge

12:00 pm PDT, April 4, 2019

Tasty dressings are key when it comes to creating beautiful salads. I love to whip up a dressing on a Sunday and keep it stored in the fridge. This means I always have something on hand to inspire me to get cooking!

Here are 3 dressings that are sure to make you friends with salad:

4-Ingredient Tahini Drizzle

Ingredients

2 tbsp hulled tahini paste1 lemon, juiced1 tbsp extra virgin olive oil2 tbsp warm filtered water

Combine all of the ingredients in a bowl and whisk well. Store in an airtight jar or container in the fridge for up to 1 week.

Orange & Cinnamon Dressing

Ingredients

½ cup freshly squeezed orange juice1 tbsp extra virgin olive oil1 tbsp Dijon mustard½ …

The post 3 Salad Dressings You’ll Find In My Fridge appeared first on JSHealth.