This recipe is not only fabulously delicious – but it is fabulously easy to make and requires few ingredients and just a little time to organise!

 

You need:

• 800g of various dried fruit (Dried fruit including: peach, pear, apple, raisins, sultanas, currants, prunes, figs, goji berries, cherries) Chop the bigger pieces of fruit into chunks.
• 2 cups of orange juice
• 4 X 10 cm baking tins (like these ones) or alternatively – it will do one big cake – but cooking time will be longer and baking paper
• Glace cherries and almonds – both hulled and unhulled (for decoration)

 

Step 1.

Weigh the fruit into a bowl and pour over the orange juice. If you want to add alcohol to the mix – go right ahead!

Stir and cover and leave overnight.

 

Step 2.

Add 2 cups of sifted self -raising flour and stir to combine. If it is too dry – add a splash more orange juice (or brandy!).

 

Step 3.

Prepare your tins by lining them with baking paper.

This recipe will fill 4 tins – push the fruit mix in and smooth out the top.

 

Step 4.

Put the glace cherry in the middle and then use the nuts to cover the top – this is for both decoration and stopping the top from burning.

 

Step 5.

Bake in a moderate oven (170°C) for about 45 mins – or until a skewer comes out clean.

 

Step 6.

Remove from tin and allow to cool.

 

Step 7.

Decorate and give with love.

 

HERE is my version of the ingredient list that I add to bottom of the cake in Canva – if you have a Canva account – you can make it your own.

 

A Thoughtful Gesture

The beauty of these cakes isn’t just in their taste—it’s in the thought behind them.
Plus, who wouldn’t want a slice of Christmas cheer that pairs perfectly with a cup of
tea or a glass of mulled wine?

Perimenopause and changes in hormones can cause a variety of uncomfortable symptoms. Phytoestrogens, a group of naturally occurring compounds found in certain foods, have been shown to offer several health benefits for menopausal women, including the alleviation of symptoms.

What are Phytoestrogens?

Phytoestrogens are a group of naturally occurring compounds found in certain foods, including soy and soy products, legumes, whole grains, nuts and seeds, and fruits and vegetables. They are structurally like the hormone oestrogen and can mimic its effects to some extent.

Flaxseed as a Good Source of Phytoestrogens

Flaxseeds are one of the best sources of phytoestrogens, particularly lignans. However, to access the nutrients in flaxseeds, they must be milled or ground. Whole flaxseeds, which offer fibrous benefits, pass through the digestive system without being absorbed, which means that the body cannot access their nutrients. Milled flaxseeds, on the other hand, are more easily digested and absorbed by the body.

Flaxseed and Linseeds – what’s the difference?

Flaxseed and Linseed are often used interchangeably, but there is a slight difference between the two.

Flaxseed is the seed of the flax plant (Linum usitatissimum) and is typically consumed as a food or supplement. It is also used in the production of textiles and linseed oil.

Linseed, on the other hand, is typically used to refer to the oil that is extracted from flaxseed. It is used in a variety of industrial applications, such as paint, varnish, and linoleum production.

So, in short, flaxseed refers to the seed itself, while linseed refers to the oil extracted from the seed.

However, in some countries like the UK, the term “linseed” is often used instead of “flaxseed” to refer to the same seed that is used for both culinary and industrial purposes. So, the term used may vary depending on the country or context.

How Phytoestrogens Can Help Alleviate Menopausal Symptoms

Phytoestrogens have been shown to alleviate hot flashes, night sweats, and other menopausal symptoms by acting as a weak oestrogen substitute. They can help regulate hormonal imbalances and reduce the severity of symptoms. In addition to their symptom-alleviating properties, phytoestrogens may also improve bone health, reduce the risk of heart disease, and lower the risk of certain types of cancer.

Further support

If you’re experiencing menopause symptoms that are impacting your daily life, it’s important to seek out the right medical help. This may involve finding a doctor who specialises in menopause management, such as a gynaecologist or menopause specialist.

You deserve to feel your best, and you don’t have to put up with the discomfort and inconvenience that comes with menopause. With the help of a knowledgeable healthcare provider, you can find solutions that work for you and improve your quality of life during this transition. So don’t hesitate to speak up and seek out the support you need!

 

A final word on flaxseeds

Milled flaxseed can go rancid quickly due to its high oil content. Here are some tips to help you buy and store flaxseed properly:

Buying Tips

• Look for milled flaxseed that has been packaged in an airtight container or bag to help prevent exposure to light and air, which can cause the oils to go rancid. These should be found in the chilled section of the supermarket!
• Check the expiration date on the package and make sure it’s within a reasonable timeframe.
• Consider buying whole flaxseeds instead and grinding them yourself using a coffee grinder or blender to ensure maximum freshness.

Storage Tips

• Store milled flaxseed in an airtight container in the refrigerator or freezer to help extend its shelf life.
• If storing in the refrigerator, use within 3-4 months.
• If storing in the freezer, use within 6-12 months.
• Keep the flaxseed away from heat, light, and moisture, which can cause it to spoil.

Usage Tips

• Only grind what you need for immediate use to help maintain the freshness of the remaining flaxseeds.
• Consider adding the milled flaxseed to your diet gradually, starting with small amounts and increasing over time to help your body adjust and avoid digestive issues.

By following these tips, you can ensure that your flaxseed stays fresh and maintains its nutritional value for as long as possible. And you can reap the benefits of adding phytoestrogens to your diet.

Click here to see my Juicy Vee™ muffins – an easy, healthy and delicious recipe for including the daily recommendation of phytoestrogens into your diet!

 

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Funny story – I have been playing with replacing flour with milled flax seed for many years. And have a number of recipes for biscuits and muffins. One of the benefits of adding milled flaxseeds to your diet is to counter the loss of oestrogen that happens in the peri-menopause phase of life.

Milled flaxseed is a phytoestrogen, which means it is a plant that mimics oestrogen.

One of the symptoms of peri-menopause and the sudden loss of oestrogen is a dry vagina – and if that sounds bad – then consider the medical term –vaginal atrophy – both are as bad as they sound. And can make sex really uncomfortable. Now I am a big fan of lube for the sex part, but adding a couple of tablespoons of milled flaxseed into your diet each day may help with not only a dry vagina but a whole host of aches and pains!

Jokingly, I have called my muffins and biscuits using flaxseed flour “Juicy Vagina muffins” and “Juicy Vagina biscuits”. When my kids were teenagers they would warn me when they were bringing home friends to NOT offer my delicious baked goods to their friends. Their friends would not understand, and they did not want to explain, or listen to me explain to them the benefits of milled flaxseed for peri-menopausal women. They would mumble about why they didn’t have a “normal” mum who made a cake out of the right ingredients of flour, butter and sugar.

Over time, the name got shortened to Juicy Vee™, and I even went as far as trademarking it, because… you never know… one day I might turn my hobby of cooking into a business!

And my kids now fully embrace their mum’s quirkiness!

But meanwhile – why don’t I share this recipe with you, because it is a goodie!

 

These are delicious warm, and can also be frozen, so that you can have 1 muffin per day to get the recommended dose of phytoestrogen each day to help with menopausal symptoms.

Or of course if you have teen age kids – you can wait til they have friends around and before you can say Juicy Vee™ muffins – they will be snuffled up in a flash.

Or if you attend some training that I put on – like the great folk at Monash Active – I may even turn up with a fresh batch for you to try!

 

 

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Cooking is my love language

If you know me in person or attended any of my face-to-face courses – chances are that I have cooked for you.

This recipe is one of my favourites to make – because it is super easy and always pleases.

One of the best things about it is that it is incredibly versatile and can work with whatever you have in the pantry.

I am often on the run and need a snack to keep me going till dinner and so here is my answer – Power Balls! I always make double quantities and store them in the freezer. This not only keeps those nuts and seeds (and their oils) fresh, but also it takes longer to eat (and longer to enjoy).

Keeping tabs on what is in your pantry

One of the other reasons that I love this recipe is that it ensures a good rotation of stock in my pantry. Because I hate, absolutely hate, wasting food.

And I tend to buy organic food, so wasting food means that I am wasting a lot of money.

However, if I make my Power Balls every 2 months (and have them ready to go in the freezer) it means that I am able to completely empty my jars. Wash them and replace them with fresh ingredients. This is important because I don’t tend to buy food in plastic packaging, I forget exactly the date I purchased them.

Storing seeds and nuts

I store all my seeds and nuts in glass jars. Mostly I buy from an organic shop like Terra Madre in brown paper bags and transfer my produce to jars.

Organic nuts and seeds do not last as long – so to keep them fresh, I store these in my fridge. This is what the top shelf of my fridge looks like!

Reducing plastic in my life

I am as passionate about reducing plastic in my life as much as cooking with fresh ingredients and women’s health! And weirdly all of these things are related.

Here’s how: Most plastic packaging use EDCs. EDCs stand for Endocrine-Disrupting Chemicals. EDCs are chemicals that disturb the body’s hormone systems and can cause cancer, diabetes, reproductive disorder and neurological impairments in developing foetuses and children. There has been a lot of good research on the long term effect of exposure to EDCs in plastics.

It is also well known that EDCs leach from plastics, so avoid storing your food in plastic. Switching to glass is a great alternative.

Ingredients for Mish’s Power Balls

• 1 cup rolled oats
• 1/2 cup pepitas (pumpkin seeds) or sunflower seeds (or a mixture of both)
• 1/2 cup walnuts and/or brazil nuts/almonds (any nuts will do)
• Approximately 250g pitted Medjool dates (the fresh, wrinkly ones – remove the pips first)
• 1/4 teaspoon cinnamon
• 1/4 cup shredded coconut
• 1/4 cup goji berries
• 2 tablespoons chia seeds
• a good squirt of organic vanilla paste
• Pinch of sea salt*

Optional other ingredients:

• Cacao
• Cacao nibs
• Collagen powder
• Dried fruit – apricots, raisons etc

Place all ingredients except dates in a food processor (or thermomix) and blend on high until finely ground.

• Add the dates (one at a time) through the feed tube of the food processor / thermomix while the blades are running. What you should end up with is a mix that appears rather like cake crumbs, but that when pressed, will easily stick together. In fact, each time I make them, I experiment with adding more and different nuts and seeds!
• Roll into small golf balls – or you may prefer to press the mixture into a tray lined with baking paper (place in the fridge to set, then tip out and slice into squares/bars and freeze).
• If they are a little sticky – try rolling them in cacao powder, coconut or sesame seeds for a lovely nutty taste.

• Store in an airtight container (ie: Tupperware or glass jar) and eat them straight from the freezer – they’ll be lovely and firm, but not rock hard as the good oils in the nuts and seeds won’t freeze!

*My favourite salt in the whole world is made by Halen Mon and before you start muttering under your breath “food wanker” try the salt in aged oak – Good salt is well worth its… well salt! The one I used in this recipe is vanilla salt… yum yum!

These Power Balls are perfect for dealing with the mid-morning/afternoon munchies and ensure that you get your daily fix of nuts and seeds. I limit myself to one, and if you do desire a second power ball, wait 20 minutes before deciding – they do take that long to fill you… but fill you up they will!

Makes around 20 balls.

Through My Fitness Pal I have worked out each ball to be around 130 calories – the perfect snack allowance!

Want to know more about women’s health?

If you’re interested in learning more about EVEolution™ CLICK HERE.

If you’re a fitness professional or any other service provider for women and want to become an EVEolution™ partner CLICK HERE.

 

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I have been running training and courses for a very long time.

As a pedagogist (a specialist in the art and science of teaching), I have long associated the benefits of feeding both your student’s minds and their bellies. Preparing food is my love language. I love the way fresh ingedients, lovingly prepared, can break down all sorts of barriers and bond people who may originally be strangers.  And that is why, I always think of the menu as much as I do the agenda of learning.

After a year of no face to face courses, this weekend I will be running our first instructor training for the program I manage – Living Longer Living Stronger.

Pre- pandemic, I re-wrote all the education for the program and got to run the (then) 2 day course only once. Since the pandemic, we have installed a Learning Management System on the newly created COTA Learning website, so that we can push a lot of the training online. It was a mammoth job to turn the Living Longer Living Stronger Instructor training program into an online course and reduce the face to face component to just one day. But I believe it is worth it. I have had a lot of experience with creating online courses working with the professionals at Central Queensland University, Fitness Education Online and EAT Fitness (NZ) I love the intellectual and technological challenge, as well as the creative side of bringing education to life.

But nothing quite beats running a face to face course and interacting in real time with the learner. And nothing beats planning the deliciousness that I will pack along with all my other teaching aids!

One of my winning course recipes is that for Power Balls. They are a date / nut / seed mix that are great brain food – so perfect for learners. They are pretty expensive to buy – anything upward of $3.50 – but they be really very easy and very economical to make. And if you make them regularly (I recommend that you store them in the freezer to keep them fresh) you can ensure the freshness of all the ingredients.

Let me explain:

I like to shop local and organic where I can. I tend to buy from my local self serve food store and transfer the ingredients at home into glass jars, to avoid plastic.

However, the downside is that you can easily forget how long the produce has been in your cupboard. Seeds and nuts can spoil relatively quickly and there is nothing that I hate more, than throwing away food.

If you make these Power Balls recipe regularly, it means that you can completely use up all your products and replace them with fresh – therefore minimising food waste and saving you money! It also gives you the opportunity to clean the glass jars / containers they are stored in.

Power Balls are extremely versatile and over the years I have experimented with many ingredients.

Here are examples of what you can use to make your own Power Balls:

• Rolled Oats – or any other breakfast cereal (including the packet you bought and the kids wont eat!)
• Nuts – all makes and models – knock yourself out!
• Seeds – pumpkin, sunflower, sesame, chia, poppy – all have great nutritional value
• Dried fruit – I particularly like using goji for the colour factor – but I have used currents, sultanas etc
• Other pantry staples – nut butters, cacao, cacao nibs (for great crunch factor), coconut flakes, licquorice or coconut cacao spread / nutella – to give a rich chocolatey taste

 But there are a couple of ingredients that you MUST include:

Very fresh medjool dates and a very good quality salt!

 

So here is the deal.

Go through all of your cupboards for everything that you can three quarters fill the bowl of your food processor or thermomix with… like this:

Mince it all on a high speed until it is finely blended.

With the blades running, drop the medjool dates (with stones removed!!) one by one until you the mixture starts to clump (about 12 – 16). If you don’t have enough dates for this, you can add some liquid coconut oil. This does boost the energy (kilojoules) factor. A little can go a long way.

Add a good pinch of your favourite salt. I am a bit of salt wanker and this one pictured above, is particularly flavoursome.

Using clean hands, shape the balls into golf ball size.

Lastly, if you want to go all fancy, you might want to roll each ball in seeds (poppy, chia and sesame work best), coconut or if you are going for the chocolatey theme – fresh cacoa powder.

And Voila! Enjoy!

In the words of the very wise Maya Angelou:

“At the end of the day people won’t remember what you said or did, they will remember how you made them feel.”

If you’re a fitness professional or any other service provider for women and want to become an EVEolution™ partner CLICK HERE.

If you’re interested in learning more about EVEolution™ CLICK HERE.

 

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