My beautiful, boisterous friend Megan Johnson got really sick last year. For practically three months. She started to feel better after eating healthier options and there’s such a positive change in her life. I’m so proud of her.

Sometimes I'm not the best influence on Meggsie.

These are the easiest health switches I’ve found. I hope this helps her. And You.

• Join a local farmer CSA (Community Supported Agriculture). A what? You basically give a local farmer $30 or so a week for a bag full of their freshest produce. It’s great because you save time at the farmers market and get introduced to all of this seasonal stuff you would never have tried. That’s how kale and I became BFFs. By you giving all the money up front, the farmer can do great things. My farmers from Bending Bridge Farm could buy a greenhouse for the winter because of the CSA and now offer an a la carte option. I miss them.

• Add Chai seeds and LSA (Linseed, Sunflower seed and Almond seed meal) to smoothies.

• When craving sandwiches, add tofu puffs instead of meat as a filler.

• Use coconut oil when making Asian foods. Then use coconut oil as an after shower moisturiser during winter .

• Michael Pollan in the Omnivore Dilema said that there isn’t that much nutritional value between organic and “normal” vegetables but there is a big difference between grain and grass fed beef. So splash out on the organic, free-range hormone free, 100% grass fed steak.

• One of the healthiest people I know said to eat an apple and drink a glass of water half an hour before every meal so you have better portion control.

• Rose tea is really high in Vitamin C. Brew 1/2 a cup of boiling water with five rose buds until it’s cooled. Take the rose buds out then add to 500ml of iced water. Fancy flavoured water for the win! Add lavender or peppermint for variations.

• Add a tablespoon of goat cheese or yoghurt to your lentils or soups for protein.

• Cheese and crackers count as a high protein snack as well.

• Eat naturally coloured things; a variety of veg.

•  I found that if I add a tablespoon of yoghurt to my baby spinach smoothies, I can double the spinach amount. Might be worth the experiment.

Feel well soon Meggsie Moo!

So, you hate the taste of water and need to take your daily dose from zero to one litre. No problem. I had to do the same when I had a kidney infection. Don’t worry, I am a-ok. Now I feel out of whack if I don’t drink enough water.

• Start by adding some flavour to your water, such as slices of lemon, 1/2 a cup of brewed rose petals, green tea, mint, red cordial. Just get used to consuming fluids again.
• Carry around a 1.5 liter or 800mil bottle of water with you. Everywhere. Eventually it’s going to feel so heavy you’re just going to drink the water to make it lighter.
• Buy a beautiful BPA-free stainless steel water bottle that’s slightly expensive. Making an investment means you’re more likely to follow through on your goal.
• It helps to drink water from a bottle so you can keep track of how much water you’re drinking. Measurable success! Honestly, who can remember how many glasses of water they drink? On the other hand, if you down two refills of a water bottle, you are amazing.
• On a more practical level, drink the most amount of water when you know you’ll be near a bathroom in an hour or three. I stayed mildly dehydrated when staying at hostels or when I know I have a photo shoot in an hour. Having a full 300ml bladder is never pleasant nor does it get easier the more often it happens.
• Exercise. Easy. Done!

Why the long break? Well, I got me a 9 to 5 job. And it turns out that my recipe repertoire is totally unprepared.

Gone is the luxury of a meal that took an hour and a half to cook. Instead, I’m all flustered and tired when I get home and the Mexican take out across the road calls my name a little too loudly.

Sorry for the absence. This is a cry for help. I’m sure that many people, including yourself, has faced this exact issue of nutritional, tasty food vs. time. So what gets you through the work week? Any tips or tricks you’d like to share on the uninitiated?

Please send anything you’ve got to tash[at]littleflutters[dot]com.

Recipes will be featured on this blog.

Love! Tash

The kitchen is my war zone, I like to think that I know what’s happening at every corner. Whenever my partner enters the kitchen he insists that it’s unsafe practice to leave kitchen towels on top of the stove, just in case one of the elements was on. I agree, it’s a fire hazard but I’m like a cocky arrogant Napoleon Bonaparte. I would know if the stove was left on, I would sense it.

Danger comes with the kitchen, baby.

Kim from Cupcakes and Mace blogged on how she burnt her hand to test the stove element. I can relate. Kitchen scars = battle scars. I wave my hand over the stove to check if it’s hot enough. I always put my hands too far into the oven and my arms have got those parallel baking tray scars to prove it. To me, it’s part of the territory. If I’m completely honest, I’m a little bit proud of the little dinks in my fingers.

The way I figure it, if you’re in a place where you’re playing with knives and heat, you’re bound to get hurt. But I agree with Kim, testing the stove element with your bare palm is never a good idea. But she was tired and stressed, these things happen.

Maybe we should all be like Tom Hanks in the Castaway. Whenever we turn the stove on we should scream “Fire! I made fire!”. It could keep us awake and remind us that fire is something that is kinda, a big deal.

Balsamic vinegar has a sharp tart flavour but this draws out the sweetness in the freshly sliced strawberries, add a tablespoon of sugar and the whole thing caramelises to give you a rich sauce.

Run to the shops and grab these items:

• 2 cups strawberries, washed and sliced in half
• 1 tablespoon good balsamic vinegar
• 1 tablespoon sugar

1. Wash then cut the strawberries in half. Remove the tops.
2. Add the balsamic vinegar and sugar. Mix very gently.
3. Leave to sit for 45 minutes at room temperature.

I normally make the strawberries before I make pancakes, so that way they’re done around the same time. Or, if you want to be really decadent, put seven grapes at the bottom of a wine glass, fill with strawberries and top with whipped cream. A fancy and healthy breakfast. Yum.

Check out the juices at the bottom of the bowl. Drizzle it over pancakes or a scone and you're in heaven.

For those of you enjoying Summer, take full advantage of the abundance of strawberries. As for me, Winter is just ending so I’m making frozen strawberry smoothies to pass the time.

I asked Jodi Holiday from Sympathy for the Kettle what makes a perfect cup of green tea. She dished up everything she knows about the perfect brew.

How to tell you’re buying the good stuff: When drinking green tea, you are essentially drinking dried tea leaves. Non-organic will effect the taste, so organic and freshness is important. Holiday warns “A lot of small tea gardens will not be certified organic due to inability to meet organic certification…yet they are still perfectly organic. Know your tea and what you are putting in your body.”

Buy packaged tea that has a shelf date or ask where your tea comes from. If they don’t know, don’t buy it.

Loose tea is fresh for a year without loosing vibrancy.

“Know these important attributes when buying tea and you will start to see the difference between quality tea and blah.”

Do you strain or stew your tea?

Strain black and herbal teas. “Green, oolong or white leaves, I leave the tea leaves in the pot or cup infuser basket and keep on adding more water.” Never stew or brew on the stove.

“Popular Asian belief is water should be well below boiling; merely hot so it doesn’t scald or burn the tea leaves so you don’t lose nutrients and taste.”

Making the perfect cuppa.

Asian culture measurements use a few grams per 8 to 32 oz (230mls to 950mls) of water. “Size of green tea leaves vary and some people like it strong and others light. You can resteep the leaves over and over again.”

In Japan, Taiwan and China the first infusion of teas are not consumed. The second and third infusions are prized as the most tasteful. Some Chinese start their day with a few grams of tea and refill that same tea for the rest of the day. This is awesome to do in Winter. Keeps you warm and hydrated. “The first infusion has the most caffeine yet antioxidants and vitamins are continually released through multi-infusions.” said Jodi.

You can add milk to all your teas, if your palate agrees. “There have been studies that show milk breaks down the enzyme in the molecule that aids in preventing heart disease.” But that shouldn’t stop you adding milk if it makes your tastebuds tingle.

“I like to drink tea pure rather than with a sweet on the side.” Jodi recommends this Orange Blossom Cake to make when company calls.

What do you drink?

“I prefer Matcha, Japanese ground gyokuro leaves, in the morning. I make it as a latter, mixed with water, honey, steamed milk and soy. Makes a great satisfying tea latte.”

Chargrilled capsicum (or peppers, for y’all Americans) is caramelised goodness that is perfect for picnic trips and sandwich stuffing. Rather than a bitter, sharp taste, grilling the capsicum gives it a sweet, mild flavour. Roanna Goanna, my 14-year-old sister showed me how it’s done; quick and easy with plenty of time to roast some marshmallows. The things we make younger siblings do…

First, grab your capsicums. If you’re a clean freak, give them a good scrub. I figure that you’re going to peel off the skin, so what’s the point.

Turn a gas stove or a grill (boiler) on. If you’re using the stove, put any wire rack you have over the direct heat to minimise mess. Put the capsciums on there. Turn every couple of minutes.

Roast marshmallows.

Once the capsicums have reached an all round blackness, take it off the heat and put in a bowl. Cover with cling wrap.

Wait until the capsicums are cool, about half an hour. The steam makes the skins slide off.

Peel. Don’t wash them unless you want it flavourless. You can core capsicums by running a knife around the stem and pulling them off. Take off all the white pith and slice into chunks.

Thanks goes to Roanna Gonna for not burning the house down while wearing a “chef’s uniform” and inhaling marshmallows.

Nothing pisses me off more than plucking or opening a packet of herbs only to have it wilt in 24 hours. After consulting with a cooking wizard, I discovered that there is a way to make your herbs last for a week in full bloom and it was surprisingly easy.

1. Get a glass, fill it one thirds with water.

2. Cut half an inch off the stems of your herbs. Put the herbs in the water.

3. Get a small plastic bag and fit it over all the herbs, making sure it covers at least the lip of the glass.

You’re done. Leave the glass in a spot that gets some sunlight. The little ‘uns will be working so hard on getting rid of their own carbon dioxide that they’ll survive for longer and you’ll be happier.