Fitness

Get Fit for Summer

Here at Peaches, we’re all about a holistic approach to health, which is why we’ve decided to look into what we can all do to keep fit over the summer while we’ll no doubt be spending the majority of our time in a bikini.

Read more

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The Vegan Life

Long considered to be a life resigned to rabbit food, the vegan lifestyle is one of the most popular new ways of living being adopted by people all around Perth.

Not only is it great for the environment, it is also amazing for your body. Read more

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Going Organic

When you think ‘organic’ what comes to mind? Words like ‘healthy’, ‘natural’ or ‘chemical free’ might spring into your head.

Read more

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Kale 101 – Everything you need to know about this superfood.

Kale, chances are you’ve heard about this trending green vegetable on your favourite #cleaneating Instagrams, in your local organic supermarkets, or from that friend of yours who’s extremely strict diet puts yours to shame. While we’re not so much about the restrictive diet, we do love kale and all of its magical health benefits. And the good thing is, it’s super easy to add into your usual diet if you just know how! So we thought we’d break it down for you so you can also boast about your clean eating next post-yoga brunch.

Kale is a vegetable that offers so many health benefits that it has outranked vegetables of it’s kind and been hailed as a “superfood”.The ANDI scale, a system for rating the “nutrient density” of all foods has ranked Kale with a perfect score of 1000 on the Aggregate Nutrient Density Scale (ANDI) even science can’t deny this food has got it all going on! Only three other vegetables have been ranked with a perfect score – Collard Greens, Mustard Greens and Watercress.

Kale does not disappoint when it comes to the vitamins it provides. It is high in vitamins A, C and E. Along with that, it is high in omega-3 fatty acids, fibre and potassium. Looking for a vegetable that supports heart health and offers cholesterol-lowering benefits? Kale’s got your back there too! It has also been known to lower the risks of different types of cancer – ranging from cancer of the bladder, breast, colon, ovary and prostate. Not to mention it also contains antioxidant and anti-inflammatory benefits that aim to aid in the avoidance of chronic inflammation and oxidative stress.

There are so many ways that you can consume kale. Not everyone enjoys the raw vegetable the way it is, so here are some options that you can consider. From raw kale to cooked or steamed, find something that suits your tastebuds and your schedule.

Mix raw kale with your salad – Kale is a tough vegetable so it might take some effort massaging the vegetable and adding some dressing, it will soften up and become easier to eat.

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Bake kale chips – There are many recipes online that range in cooking time from 20 -40 minutes. You can season them with salt or even smoked paprika for a little spice. Just remember they aren’t supposed to taste like they have been burnt!

Kale soup – Not many people enjoy chewing very long on vegetables to break them down. How about throwing some kale into a pot of soup and let the hot water do the work for you? This softens the leaves and makes it much easier to eat.

Kale smoothie – Kale has a taste that some might take some getting used to. You can mask some of the taste of kale by mixing it with other green veggies such as spinach, cucumber or even fruits like mango and strawberries. Add milk and ice before blending for the perfect consistency.

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 Kale supplements – For those who are constantly on the go and find themselves in too much of a rush to shop consistently for fresh food, supplements may be a great idea. Just remember, supplements do not replace the actual food and that it is always better to consume the fresh vegetable.

Now that you are armed with all of this information, you might be wondering, “How much Kale should I consume in a day?” It is important not to overdo the consumption of a particular food just because it offers a whole lot of nutrients.

Just like any other food, everything should be consumed in moderation, including kale. Consuming too much potassium may be harmful for people whose kidneys are not fully functional as they will struggle to remove the excess potassium from the blood. There is also the possibility that a cup of cooked kale may also interfere with the activity of blood thinners. Hence, it is vital that such information is discussed with your doctor before you proceed to incorporate kale into your diet.

All in all, we are certain that the kale phenomenon won’t be dying down any time soon. Jump on the bandwagon and make the best of the benefits this superfood has to offer. Come on down and pick up a fresh bunch at Peaches today!

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Product of the Month: The Sugarless Bakery

When the sugar cravings hit in winter, it’s not unusual to indulge in sweet treats. They seem to creep their way into our pantries and diets despite the fact we know they aren’t so good for our waistline or teeth. But never fear – because The Sugarless Bakery has come up with a way we can have our cake, and eat it too! Their delicious baked products with NO SUGAR makes the cut for our September Product of the Month.

Surely not? Well, it’s true – The Sugarless Bakery use the natural sweetness of raw cacao, spices, fruit, nuts and ‘xylitol’, a natural sugar-free alternative. This means you can satisfy your sweet tooth while avoiding sugar, without compromising on taste. Some of the great elements of bakery food are retained in Sugarless Bakery’s range, with the added bonus of no sugar. These include caramel sauce, moist cake, and indulgent sauces – This means you can get around their sweet treats without sacrificing the flavours you love!

What’s more – The Sugarless Bakery use fresh, wholesome ingredients such as free range eggs, and nut butter. Plus, their products are made with love in Fremantle, just a stone’s throw from Peaches Fresh. That means, getting your hands on The Sugarless Bakery goodies is convenient, healthy, AND supports a local business – talk about guilt free!

While they are all sure to delight – here’s our picks to get into this wonderful range…

“Fudgy Beetroot Brownie” cupcakes: How pink! These sweet vege-infused treats combine the humble beetroot with the indulgent brownie. Kids will love them! And the fact theirs a healthy vegetable in their snack doesn’t have to be disclosed. Grown-ups, can rest assure this cupcake-brownie combo is not only tasty – but even goes some way to contributing to your daily 5-veg intake. What a time to be alive.

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Choc Chip Cookie Dough Cupcake: Not that we would judge, but chances are you’ve had a cheeky taste of raw cookie dough before – and discovered that it may just be as delicious as the cookie it yields. Well, The Sugarless Bakery have enabled your dough-munching ways with this delightful cake creation, featuring an almond meal cake with coconut buttercream frosting and choc chip cookie dough. This is one that you won’t want to miss, and will tickle your taste buds rather than stretch your pants.

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Choc Chip Cookie Dough Cupcake: Not that we would judge, but chances are you’ve had a cheeky taste of raw cookie dough before – and discovered that it may just be as delicious as the cookie it yields. Well, The Sugarless Bakery have enabled your dough-munching ways with this delightful cake creation, featuring an almond meal cake with coconut buttercream frosting and choc chip cookie dough. This is one that you won’t want to miss, and will tickle your taste buds rather than stretch your pants.static1.squarespace-1

Salted Caramel Brownie Cupcake: Now for this gem – a current trend in flavour combination meets a healthy snack alternative. And it isn’t hard to understand why caramel and sea salt work so well together when you get a taste of this – a culinary triumph if ever there was one. The moist chocolate cake is matched only by the silky caramel butter cream frosting and mini brownie.

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Vegan slices: An alternative to cupcakes – sugarless vegan slices! The pictured berry cream slice is accompanied in the range by lemon & coconut, peanut butter cookie dough, caramel latte and butterscotch cookie dough. Appealing to vegans and non-vegans alike, these goodies are perfect for the lunchbox, and contain no animal products, gluten, dairy or sugar! They possess a silky cheesecake-like texture that will take down that snack craving while not having to worry about all the extra stuff that goes into other similar slices.

There you have it: great bakery products, a wonderful variety of delicious flavours, and all at Peaches Fresh! If you know you want to eat a bit healthier, but don’t want to give up your indulgent sweets, then this is absolutely the product range for you! Come on in and try this Product of the Month for September 2016 and support this awesome local business.

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Product of the Month: Udder Delights Cheese

Here at Peaches, our Product of the Month for August is Udder Delights Cheese! We’ve brought this delicious range of cheeses all the way from South Australia to add to the vast range of Fremantle options and give you another option for cheese.

Whether you’re into cheese platters at parties, a bit of crackers and cheese in the lunchbox, or a cheese-inspired beer-o’clock on a Sunday arvo, Udder Delights has something for everyone. With that in mind, here’s a quick highlight reel to get the taste buds (and food ideas) going:

Goat’s Camembert: If you’re on the hunt for a bit of variety in your cheese, going after a goat’s milk cheese can provide you with a great new taste experience. At Udder delights, they’ve taken the old favourite Camembert and put a twist on it by using goat’s milk. The powers that be know that the inside of the Camembert round can be so decadent and soft that it is advised you carefully cut a lid off the top of the round to keep any plates or platters mess-free. Then, dip away!

Marinated Chevré: This delightful marinated offering is jarred in a delicious mix of oil, garlic, and herbs. The recommended way to enjoy this cheese is to dip crusty bread in the oil, then spread the cheese onto it. How good does that sound? We think it’s a winning combination.

Heysen Blue: Blue cheese is a truly acquired taste. But when it is acquired – boy what a taste it is! This blue cheese is carefully prepared to deliver a mild and fruity cheese to enjoy in cooking, on crackers or even by itself.

Goat Curd: For something really different to your average cheese, grab some goat curd. Spread over fresh bread, this is a great product to enjoy with a full-bodied wine. Its unique texture and refreshing finish make this a must for any foodie – and we know how many there are in Perth!

And now, just because we want to give you all the different ways to enjoy Udder Delights Cheese, here’s a delicious recipe to enjoy!

CAMEMBERT WITH BLUE CHEESE, FIGS AND PORT SAUCE

INGREDIENTS

  • 200gm Udder Delights “Adelaide Hills Camembert”
  • 1 large egg, beaten to blend
  • 1 cup fresh breadcrumbs
  • 1 cup Port
  • 1 cup dried figs, halved lengthwise
  • 1 tablespoon sugar
  • 2 tablespoons butter
  • 1/3 cup Udder Delights “Heysen Blue Cheese”, crumbled
  • Chopped fresh chives
  • 1 French bread baguette, sliced into rounds, lightly toasted

PREPARATION

  1. Brush Camembert on all sides with egg, then coat with breadcrumbs. Place on foil-lined plate and cover.
  2. Bring Port to simmer in heavy small saucepan over medium heat. Add figs; simmer until slightly softened, about 5 minutes. Using slotted spoon, transfer figs to small bowl. Add sugar to Port in pan; boil until reduced to thick syrup, stirring occasionally, about 5 minutes. Pour syrup over figs. (Cheese and figs can be prepared 3 hours ahead. Refrigerate cheese. Let figs stand at room temperature.)
  3. Melt butter in heavy skillet over medium-high heat. Add Camembert and cook until breadcrumbs are brown and cheese is warm, about 2 minutes per side. Transfer to platter. Top with blue cheese, figs and syrup. Sprinkle with chives and surround with toasts.

Source: Udder Delights Cheese

Beyond what’s featured in this recipe, let’s not forget that Peaches also stock a range of product that can complement your selection of cheese, such as breads, crackers and cold meats. So come on into Peaches and grab yourself some Udder Delights’ cheese – our Product of the Month for August. Udderly Delightful!

MealPrep

How to Prep a Meal Like a Master

When life gets hectic, and you find yourself trying to fit in half a million things into an impossibly small window of time, it becomes a real struggle to prepare healthy and nutritious meals without having to sacrifice other things. A shortcut for many is a quick trip to a fast food joint, and we all know how unhealthy that can be! So here’s a meal prep guide that will last you a fortnight, cutting down on nightly meal preparation time, leaving your schedule free for everything else.

Here we go! Start by getting together a selection of fresh fruits and vegetables from Peaches, enough for everyone you will be cooking for over the next 3 or 4 days. Some produce will last longer, like potatoes, onions, and carrots, so you can be confident in getting enough of these for the whole fortnight. Refrigerator regulars like tomatoes, apples, capsicum, cucumber and other “salad veg” will comfortably give you a couple of days in the fridge.

You can make meals quicker and easier every night by planning what you’ll be cooking a few days ahead and doing the hard work early. For example, if you know that Saturday night you’ll be making a stir fry, cutting up the veggies for that can be done at the same time as preparing a couple of chunky pieces of potato, carrot and pumpkin for a Sunday roast.

And for simple lunches that take no effort at all, cook a little extra at night and chuck the leftovers in a container for leftover lunches – yum!

As for meat, fresh is best but buying bulk is not the end of the world – any extra uncooked meat that won’t be used straight away can be put in the freezer so it is available to be defrosted and used another time (this saves a last-minute trip back to the shops for more).

Day Prep Cook Notes
Monday -Buy and store veggies so they last (see above)-Dice up carrot, celery, capsicum, zucchini-Slice up the same amount of each into matchsticks (store)

-Get 1kg Beef Mince

—use 500gm tonight

—use 500gm Wednesday (freeze)

Spaghetti Bolognaise Refrigerate matchstick veg for Tuesday’s meal
Tuesday -500gm chicken breast – sliced-Get out matchstick veg Stirfry
Wednesday -Defrost 500gm beef mince from Monday night-Spices, seasoning, diced onion-Boil and mash potato Rissoles Great for kids to help make, and tasty for everyone too!
Thursday -Grab some fresh steaks-And more fresh veggies-12 med-lge red potatoes – cut into wedges/chips Steak and Home-made chips
Friday -Frozen Seafood from Peaches à defrost and season-cut up veggies for steaming – enough for 2 nights Grilled Fish and Steamed Veg Store cut veg in fridge
Saturday -Use prepped veg from Friday-Take 1kg of Chicken breast and dice. (500gm tonight, 500gm Tuesday)-Peanut butter and coconut milk

-While it cooks, cut up some potatoes, pumpkin, onion and carrot, bag up with olive oil and rosemary, and refrigerate

Satay Chicken and veg Always a leftover favourite
Sunday -Mt Barker chicken (available at Peaches)-Use veg prepared yesterday Roast Chicken Any leftovers can be divided into serves in sandwich bags, and used for sandwiches through the week
Monday -Shopping day à veggies, turkey mince, burger buns Turkey Burgers
Tuesday -Defrost chicken pieces from Saturday night-Rice, stock, diced veg Chicken Risotto
Wednesday -Grate up zucchini, cheese, potato, carrot – enough for 2 nights Veg and cheese Fritters
Thursday -More fresh veggies, sausages (whatever you prefer), recover leftover grated veg from last night, potatoes Sausages, mash and coleslaw Leftover snags: perfect for lunches the next day
Friday -Flour, salt, egg, milk, butter Savoury crepes, your choice of filling
Saturday -Fish fillets, bread crumbs, potatoes Homemade fish and chips Aussie favourite
Sunday -Premium mince, onion, bread crumbs, steamed veg Meat Loaf and veg

 

As you can see, it’s possible to prep ahead and prep smart to make the weeks easier for making good quality food quickly. So come into Peaches and get around this meal prep plan, or modify if for your own tastes.

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Product of the month: Brookfarm

The number one quality that takes your meals to the next level is passion.

Our product of the month is Brookfarm – a family business with a focus on good, slow food.

Brookfarm is one of Australia’s leading producers of premium quality macadamia products.

The story begins with Pam and Martin Brook’s dream to move to the country and transform a run-down dairy farm in the Byron Bay hinterland into a working macadamia farm.

The award winning range is produced in the company’s bakehouse, using the best ingredients available.

Brookfarm sold their very first products – toasted and natural muesli – at the local Bangalow market in 2000.

Pam created the recipes in the family kitchen whilst Martin and their sons, Will and Eddie, loaded the car and began a journey to take Brookfarm around the world.

What we love about Brookfarm is that they focus on sustainability and feeling good about the impact they have on our earth.

To them it’s not just a concept or a “nice-to-have” it’s the basis of everything they do.

The company has planted more than 35,000 new rainforest trees, and has been using natural farming practices.

The company has a great range of muesli, bircher, granola, paleo powerfood, porrij, bars, macadamia oil, trail mix, and of course, macadamia nuts.

They are great for everything from breakfast toppers to afternoon snacks, to post-workout bites or something sweet to nibble on after dinner.

Product of the month

Brookfarm has a wide variety of flavours, which makes them amazing on top of cereal or salad.

The thing we love about macadamias is they are a source of vitamin A, iron, protein, thiamine, riboflavin and niacin.

They also contain small amounts of selenium, calcium, phosphorus, potassium and magnesium.

Not only that, but they are also super sweet, are full of energy and are great for cooking.

Peaches stock the full range of Brookfarm products and we can’t wait for you to give it a go!

To start off the inspiration, here is a recipe for Muesli Hedgehog Slice.

Muesli Hedgehog Slice

Serves 16    Prep time: 10 minutes + chilling time    Cook time: 5 minutes

Ingredients

For the Muesli Hedgehog Slice

  • ¼ cup organic coconut cream
  • 200g dark chocolate (45% cocoa solids), chopped roughly
  • 2 cups Brookfarm Gluten Free Muesli
  • ½ cup desiccated coconut, plus 2 tbsp extra
  • ¼ cup shelled salted pistachios
  • Extra pistachios, cranberries and macadamias to top

To prepare the Muesli Hedgehog Slice 

  1. Line a square 20cm slice tin with baking paper.
  2. Place coconut cream in a small saucepan and heat over low heat until it comes to a simmer. Remove from heat and add chopped chocolate. Stir, until chocolate is glossy and melted.
  3. Place muesli, ½ cup desiccated coconut and pistachios in a large bowl and mix well. Add half of the melted chocolate and stir to combine. Spoon mixture over base of tin, pressing gently into corners.
  4. Add the extra 2 tablespoons desiccated coconut to the remaining melted chocolate and mix. Pour over the slice and spread evenly.
  5. Top with extra pistachios, cranberries and macadamias.
  6. Refrigerate overnight or until firm then turn on to a board and cut into 16 squares.

Source: Brookfarm

You can pick your ingredients at Peaches Fresh Food today!

Tag us in all of your Brookfarm creations at #peachescreations.

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Your definitive afternoon snack guide

It’s winter – we all crave tasty comfort food and find it tough to strike the balance between healthy and delicious. And those with kids know the struggles of finding the perfect after school and holiday snacks to keep the young ones happy without compromising on nutrition. So here we go – your guide to the perfect afternoon snack.

Kids

For the little ones, or for the young at heart, afternoon hunger usually requires a quick fix of sugar to get through the hours between lunch and dinner. But not only is this not great for anyone’s health, sustained energy over the arvo is what you really need. Tasty treats for the kids can include dried fruits, frozen yoghurt, fritters and wholesome baked goods.

Ants on a Log – The after school classic still holds up with children and adults alike, and your celery can be enjoyed with cream cheese, natural peanut butter, sultanas, cranberries, or whatever healthy toppings you can rustle up!

Pea and Noodle Fritters – As simple as combining everything in a bowl, pan fry, enjoy hot or cold!

Healthy snacks

Students

When study, classes and being switched on all day transforms into unassailable hunger, something healthy, easy and affordable is the way to go.

Fruit and Nut mix – As simple as it sounds, natural, and as delicious as you would imagine. While the mixture and ratio is up to you, some of the best afternoon snacking dried fruits and nuts include cashews, almonds, raisins and sultanas, dried cranberries, dried apricots, walnuts, sunflower seeds and pepitas. In the interest of keeping these delicious between-meal treats as healthy as can be, it’s important to understand the value of portion size.

Muesli – Continuing the natural fruit and nut theme, muesli is a great snacking option in the afternoon hours. And getting around the exorbitant prices you’re likely to encounter at the supermarket, you can get past this by making your own for a fraction of the cost. Including oats, nuts, and fruit brings your afternoon a good dose of fibre, wholegrains and protein. At Peaches, we have a great range of muesli for you to snack on all day.

Busy Workers

Warding off the temptation to snack when you’re in the office or out and about during the day can be a challenge, but you need not reach for the junk food. Keeping mentally switched on is crucial when you’re out trying to make a living, so check out these great performance snacks to take to work.

Fruit Salad – Another tried and tested classic, a fruit salad in the afternoon is a great way to satisfy both the food cravings and the sweet tooth in one go. What’s more, making it yourself before you leave for work in the morning means you know exactly what’s going into your arvo snack and you can put in what you like and what suits you and what’s in season.

Greek Yoghurt – Taking down a serve of yoghurt in the afternoon is made simple with the variety of pre-packaged option available on the market today. However, it can be even cheaper to grab a large tub from the supermarket and put a serve in a container.

There it is – healthy snacks to satisfy just about everybody. Now you can have some food between meals without having to worry that your calorie count will be off the charts, and be able to do so with foods that taste awesome!

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Surviving Winter with Soup!

Winter is here and it’s the perfect time to enjoy warming up with a delicious bowl of soup. As soups are vegetable-based, they are a great way to ensure you’re getting much-needed vitamins and minerals over winter.

Soups also have high water content and are often very low-calorie so they leave you feeling full without having to eat the extra calories often found in heavier winter meals.

Best of all, soups are easy to make, affordable and totally delicious. Here are some of our favorite healthy soup recipes:

Creamy Cauliflower Soup

This recipe is a delicious and decadent vegetable soup, which is perfect for winter. The inclusion of cauliflower – a known cancer-fighting ingredient, and kale- a nutrient dense super food – makes it the perfect soup to stay healthy this winter.

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Carrot and Orange Soup

With winter comes cold and flu season, making it all the more important to up your intake of vitamins and minerals. This healthy and zesty soup boasts carrot and orange which are high in vitamin C, which is a known cold-fighting ingredient, as well as other key minerals such as iron and potassium.

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Immune-Boosting Congee

Congee, similar to a soup-style porridge, has often been used in countries like China to help aid digestive issues. Not only does this version help soothe stomachs, the inclusions of ginger and turmeric help fight and reduce symptoms associated with colds and other viruses. Best of all- congee’s heartier consistency makes for a delicious and filling winter meal.

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Chicken Soup with Spring Veg and Pasta

Chicken noodle soup has often been a popular choice of soup for anyone under-the-weather. This is largely due to it having mild anti-inflammatory effects, as well as being able to help reduce congestion. The use of lean proteins and vegetables in chicken noodle soup make it a nutritionally balanced meal to enjoy over winter. This recipe puts a modern spin on the popular soup so you can rediscover your love for it.

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Curried Red Lentil Soup with Dried Cherries and Cilantro

Lentils are incredibly high in fibre and protein. This helps you stay fuller for longer and also helps to stabilize blood sugar, making you less likely to crave sugary foods or crash in energy levels during the day. The recipe also includes coconut milk, which is high in flu-fighting vitamins and minerals like vitamin C, iron, sodium and magnesium. Coconut milk is also lactose-free making it perfect for those with allergies and dairy intolerances.

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Acquacotta

This traditional Tuscan soup is packed full of vegetables and is served with a poached egg on top making it full of sustenance. While the poached egg delivers an intake of lean protein, the inclusion of vegetables like garlic, tomatoes, carrots and mushrooms provides the all-important vitamins and minerals. This recipe also includes thyme, which provides numerous health benefits. Thyme has been found to help alleviate coughing and boost immunity making it the perfect ingredient to fight off the unwanted cold or flu.

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