Biz Health // Calamari & Raw Veggie Salad

Calamari & Raw Salad

By Shani Timms

Hi, I’m Shani from Keep it Simple! I have a strong passion/ obsession for food, health & creating recipes that promote healing in our bodies. For most of my adult life I have suffered from issues with my gut: everything from intolerances, Irritable Bowl Syndrome (I call it FBS, furious bowl syndrome), leaky gut, candida, parasites… you name it – I’ve had it! I like to see these issues as a gift from the universe. At the time, it was hard to see them as a blessing, but now I look back I see these experiences for what they truly are… A gift, a lesson from the universe. Each one taught me a vital lesson in my health and my healing journey and I can honestly say I would not be where I am in my life today without them.

I think this mindset can be applied to many aspects of life… Instead of focusing on the doom & gloom when bad things happen – try thinking ‘what lesson does the universe have in store for me’ or ‘what am I going to learn through this new experience’. Changing your mindset doesn’t happen overnight (I am still learning myself), but I can say that each time it gets easier and really changes the way you respond to situations.

I believe that health & healing needs to be a holistic approach – and optimal gut health is the foundation! Your gut lining & intestinal tract is your last line of defence between the outside world (bacteria, yeasts, infections) and you (your blood stream, organs etc). So you can imagine that any permeability in the gut can allow these externals aggressors to enter your bloodstream where they can cause some serious damage.

Signs you may need to improve your gut health:  

-        Bloating after meals
-        Constipation, diarrhea  
-        Discomfort in the lady areas, prone to thrush, Bacterial Vaginosis etc.
-        Bad Skin – dermatitis, acne, break outs etc.
-        Brain fog – struggle to think straight, mixing up sentences & words.
-        Constantly tired, lethargic, lacking energy
-        Sugar cravings
-        Anxiety
-        You have been on antibiotics, or the pill for an extended period of time

If any of the symptoms above sound familiar, chances are you are experiencing an imbalance of bacteria in your gut, potentially even gut permeability. No need to stress, I have listed below some easy steps you can introduce into your daily routine to help improve your gut health!

Simple tips:

1.     Clean up your diet – This is a critical step in healing your gut. Think lean, green & clean! Remember – you are feeding a disease or fighting it! Eating a diet high in sugar, gluten & dairy creates a perfect breading ground for bad bacteria such as candida!

2.     Take a Probiotic – This is a non-negotiable piece of advice from me! Every woman should be taking one every day (I like to take mine at night so some serious healing can happen over night). There are so many factors that kill our good bacteria in our gut, so we need to ensure we are replacing it daily! 

3.     Detoxify your body – Simple detoxification methods such as having a spoonful of bentonite clay every day can help eliminate toxins. When you go through a transitional period changing your diet, your body is eliminating so many toxins that your liver needs a little help!

4.     Rest up – Did you know that resting your body can be just as beneficial for your body as going to the gym? Without rest, your body cannot complete the essential healing that it needs to do. Also, try to minimise the stress in your life, stress has massive implications on our gut flora! My tip – hit the sheets before 10pm, as this is when the most healing occurs.

5.     Supplements – I am a strong believer in using food as medicine, but when it comes to nutrients that are hard to attain through your diet – supplements are the way to go! My recommendations for gut health, Spirulina tablets (Hawaiian Pacifica is the cleanest & my fave), Apple Cider Vinegar, Iron, L-Glutamine…

6.     Fall in love with the coco - Coconut that is! Coconut in all its forms has amazing benefits for our bodies. I like to have a spoonful of coconut oil a day either by itself, in a tea or smoothie! It has amazing antibacterial properties & supports good gut flora.

7.     Gelatin – This is my secret weapon for healing my gut! I’m not talking about the clear gelatin that your granny used to make jellies – this is pure, food grade gelatin, bought from your health food store. Gelatin helps repair the gut & intestinal tract lining, it also absorbs excessive water & fluid in your body… Bye bye bloating & fluid retention!

Calamari & Raw Veggie Salad Recipe
Simple is best when it comes to busy ladies preparing healthy meals! This meal is ready in under 10 mins & is jam packed with raw veggies to fuel your body! Did you know your diet should consist of 50% raw vegetables? This is so we don’t loose a lot of the nutrients through various cooking processes. So check out this super easy recipe below & I would love to see your creations by tagging & #keepitsimpleshani!

Generously serves 2- GF – DF – YF - SF

Simple Recipe:

-        ½ cup of quinoa, cooked as per packet instructions
-        1 carrot, zoodled
-        1 zucchini, zoodled
-        Small bag of rocket, washed
-        1 spring onion, finely chopped
-        1/2 lime juiced & 2 wedges for serving
-        2 large handfuls of calamari
-        1 birds eye chili, chopped finely
-        Dash of tamari, coconut aminos or Braggs all purpose soy
-        Olive oil for dressing

Calamari Salad 2 .jpg

Simple Method:

1. Season your calamari with olive oil, salt & pepper.
2. Heat chosen oil in a pan (Coconut oil is best for cooking at these high temperatures, but olive oil works fine too).
3. Add calamari to your hot pan, cook until it started to brown! Remove from heat once cooked.
4. Add all salad ingredients & quinoa to a large mixing bowl, add your dressing (lime juice, tamari & olive oil) and using tongs, mix thoroughly.
5. Separate salad mixture into separate bowls, top with the calamari, lime wedge & chili to taste!

Enjoy! #keepitsimpleshani

**DISCLAIMER: These views are my opinion & represent my experiences**

Chocolate & Ginger Smoothie

By Kezia Hall

Why is it at this time of year that everyone seems to go a little mad when it comes to new regimes and diets, exercise plans and other fads? I know its March but still the endless promotion of ‘New Year, New You’ is still going strong! I am not interested in getting a ‘New Me’ thank you very much!

But before I go off on a rant let me introduce myself. I am Kezia Hall, based in beautiful Scotland, UK and run Super Naturally Healthy where I equip and empower women with delicious solutions for increased health, healing and JOY.

I came to run this business this through my own sordid relationship with sugar, my body, journeying through eating disorders, alongside massive health problems (try having chronic diarrhoea for about 6 years - NICE!) all whilst my LOVING food. For me eating healthy had to be healing, had to give me results but also have to be fun, joyful and delicious.

And, as I can imagine that you are one creative soul with jam-packed days and a tricky schedule to manage, here is one speedy and easy tip I want to share with you that will make a massive different to your health:

Start small and just add one thing to your day. 

Don’t hop onto any regime or plaster yourself in a dietary label, just on a daily basis do one thing to value your body and your soul. One of the simplest and most practical ways we can do this is by giving yourself some food that will help you get healthy from the inside out. And this delicious recipe is a great example of that. 

It's a beautiful blend of chocolate, ginger and sneakily, vitamin-rich goodness from spinach, that is going to naturally energise you through your day.

I love green smoothies (or brown smoothies in this case!) not because they are some miracle fixbut because they are 100% natural, speedy and super delicious. They take 2 minutes to make and even if the rest of my day is filled with coffee and cake I know that I have given my body the nutrients it needs to THRIVE.

So wipe the dust off your bender, invest just 2 minutes a day in valuing your gorgeous body and get your green smoothie groove on!!

(And if you want to find more awesome recipes, why not join my Green Smoothie Challenge?)

Chocolate & Ginger Smoothie


1-2 tbsp chopped fresh ginger

2 heaped tbsp cocoa/cacao

1 banana

1-2 medjool dates - pitted

2 handfuls spinach

1 tbsp almond butter

300ml water

1 tbsp boabab powder - optional


Place all the ingredient in a blender and blend for about 30 seconds - 1 minute or until smooth. Serve with ice and ideally with a straw!

Kezia Hall is a holistic health coach and creator of the the 10 Day Green Smoothie Challenge over at Super Naturally Healthy . Through healing her own body she now loves to help others do the same. She is also LOVES cake…and has a slight addiction to eating onions cooked in coconut oil! Find her on Facebook, Twitter, Instagram and Pinterest.

Link Love // The Friday Files

Feeling full of thoughts today and few words – does that happen to you too? As bloggers and entrepreneurs we so often consume and create that sometimes it helps to just slow down and be still. To think rather than write, to observe rather than pin or post or update.

This weekend I’ll be back in creation mode as we fully prep for our Digital Bravery E-course launch happening on the 13 June – it’s been a flurry of excitement at Blog Society HQ as we get ready to welcome another round of students from around the world and look to kick start those business dreams that may have fallen silent since our new years resolutions slipped away. So I encourage all of you to sit quietly, to think about where you are today, how you want to feel and see if you have dreams yet realized or goals not yet chased. It’s not too late to make them happen…happy weekend everyone. xx

  • Not where you wanted to be this June? This will help you get unstuck.
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  • The balancing act of working full time AND running a business – hands up if you relate?
  • Meal in a bowl? Now this is a culinary trend I can follow.
  • A good re-brand feels like a fresh clean start – this one is tops (and pretty daring!)

Blog Fuel // Easy Peas-y Spring Tart


By Elizabeth Hewson

Ciao from Bra, Italy. My name is Elizabeth Hewson and my blog (and book) is called Moving Out, Eating Out. I’m a 27-year-old Australian with an obsessive passion for food. Ever since I can remember, my book of choice was a cookbook, my TV show of choice was a cooking show and my idea of having a good time was pottering in the kitchen. Before I dive into my recipe, “easy peas-y spring tart” let me tell you a little bit about myself and how I came to live in Italy. I love to cook. It’s as simple as that. I cook when I’m happy, I cook when I’m sad, I cook when the sun shines and I cook when it rains.  

My passion for food came about during my 3 years at university- when I first moved out of home. I left Sydney to study at Charles Sturt University in country NSW. At the end of three years, I walked away with a degree in Organisational Communications and Public Relations, some self-taught kitchen skills and a passion for cooking. I came back to Sydney and realised that if a girl wants to cook… a girls got to eat… so I needed a job. Whilst public relations was not the obvious career choice for a self-proclaimed-foodie, I managed to parlay my office job in PR into a way to follow my gourmet dreams. I was lucky enough to work for the likes of Australia‘s best restaurant; Quay, Australia’s best butcher; Victor Churchill, Australia’s best providore, Simon Johnson and the world’s best glassmakers; Riedel. All allowing me to (excuse the pun) feed my passion. But this didn’t quite satisfy my hunger for cooking. I needed something more, a creative outlet to share my love of food. And then came my idea about writing a book…and then a blog. I saw a gap in the market for something that catered to my lifestyle and needs when I started my own journey moving out of home. A book that understood that one night might involve eating alone, the next might suddenly be about feeding a group of six; a book that understood that ingredients need to be readily available and affordable as well as delicious; a book that didn’t require prior kitchen knowledge, but could just be picked up and cooked from. I wanted to write a book for fellow peers to share my love of food, my self-taught cooking skills but most importantly to get young people into the kitchen cooking and not heading down the road for take out. The book was published in October 2014 and the blog went live shortly after (the delay due to me braking my leg in three places – ouch) 

After the launch, it became so clear to me that I had found my calling. I had my eyes well and truly set on a career in food. But what to do next…There is another thing you should know about me and that is that I have always felt a strong connection to Italian food – the spirit, the warmth, the tradition, the passion and simplicity – it’s a culture I’ve wanted to immerse myself in.  A spirit I want to absorb. It’s my gastronomic home. And then, as thought the universe was hearing me, I stumbled across the University of Gastronomic Science, or the “Slow Food University” in a small town in Northern Italy. Almost immediately I applied, and then 3 months later packed my bags for my next chapter in Bra. So here I am, and it’s almost eight months since I first arrived in Italy and it has stolen my heart. The people, the food, the wine, the passion; it is everything I dreamt of and more. I haven’t yet properly mapped out the next “chapter”, but I do know for sure that it will involve food. And, well, that just makes me very happy indeed. 

Now back to the tart, which I presume is the reason you all came here. My easy peas-y spring tart is beautifully green, fresh and simple. All the things you want when you are having a lunch with girlfriends. And it’s these meals I cook for friends and family that I enjoy the most. In my view, eating, laughter and enjoyment are inextricably linked and always should be. Enjoy this with a glass of crisp white wine, a gaggle of girlfriends and the backdrop off a beautiful spring day. You’ll be in heaven, I promise. Ex 

PS. Of course if you can’t get fresh peas, like me when I shot this recipe, you can use frozen peas. 
P.P.S This was shot by the multi talented Alecia Wood, a fellow Aussie here in Italy with me. 

Easy Peas-y Spring Tart
Serves 4 
Equipment: Baking tray 
32cmx26cm sheet of all butter puff pastry 
1 cup ricotta, full fat please
1 lemon, zest only
1 tablespoon fresh mint, finely chopped plus extra for serving
1 egg
Pinch of chili flakes
½ cup Parmesan cheese, finely grated 
2 zucchinis, thinly sliced
Drizzle of olive oil
Salt flakes
½ cup fresh peas
Preheat your oven to 200°C

Line a baking tray with parchment paper. Roll your pastry on top. Fold the edges of the pastry in 1cm and then fold them over again. This creates a higher edge that will rise in the oven as the pastry cooks, creating a rectangular tart shell. Using a fork, prick the middle of the tart all over to avoid it rising in the oven. Place in the oven and cook for 10-12 minutes or until the middle has started to golden and the edges have risen. Don’t worry too much if the middle has risen slightly; just carefully prick with a fork to allow the pastry to deflate. 

In a bowl, combine the ricotta, lemon zest, finely chopped mint, egg, chilli flakes and Parmesan cheese. Fill the middle of the tart with your ricotta mix. Lay your thinly sliced zucchini’s over the top making sure they overlap, gently pressing them into the ricotta mix. Drizzle over olive oil and season with salt flakes. Return to the oven and cook for 15-20 minutes or until the pastry is golden brown and zucchinis are cooked. If you notice that your pastry is getting to brown, whilst your zucchini still needs a bit longer, carefully cover the pastry with foil to protect it from the heat. 

Meanwhile, blanch your fresh peas in boiling water for 30 seconds and refresh under cold water. If you are using frozen peas, let them sit in a bowl of cold water for 5 minutes to defrost. Drain peas and put aside. When the tart is cooked, remove from the oven and decorate with peas. Garnish with mint leaves. Serve immediately.

Follow Elizabeth on her Italian food adventure on Instagram or Facebook or pick up a copy her book here.


Images of Elizabeth Hewson by Nancy Bundt.

3 Simple & Healthy Blog Fuel Recipes


By Emily Salshutz

After blog posts are written, photographs are taken and emails are finally answered there is one thing on my mind, “ What am I going to eat?!”

I am sure this is a familiar feeling for most creatives. We take care of our clients, family and followers, but our nutrition is not always a top priority. We can easily rely on take away or unhealthy staples (it’s easy to feel like you deserve those cupcakes after hours of work!), but even the busiest creative can make a great meal happen. When I am not working on my business, Print (Em) Shop, I am food blogging over at Eat with (Em). I love developing recipes and inspiring others to follow their cravings and make cooking simple, fresh and their own.

I wanted to share a few of my go-to eats when time and energy is running low. You can call these recipes, but this is so simple that it is really about combining delicious ingredients together.

The first recipe is a chunky greek salad with tomato (antioxidants!), cucumber (hydration!) and feta cheese. The olive oil adds richness, while the mint adds an earthy element.

The second recipe might be my favorite, prosciutto wrapped figs. Think of this as a healthier version of a bacon wrapped date. The honey and brown sugar melts down into the fig under the broiler, and the prosciutto crisps up. These are both sweet and salty so they are sure to provide craving relief. Note that figs are not available year round, but slices of plum or dates would be great substitutions.

And lastly, marinated mozzarella. Growing up there was nothing I loved more than marinated mozzarella. I still love the store-bought ones from the olive bar, but you can make this updated version in minutes. This version combines thinly sliced marinated red pepper (vitamins!) and toasted pine nuts (heart healthy fats and energy!). These ingredients are tossed with balsamic vinegar and red pepper flake for a kick of flavor.

Each recipe works on its own or, if you are like me, you will eat it all together in one bowl. Check out the recipes below and get that broiler on and ready. No broiler? The toaster oven will do just fine.

Chunky Greek Salad

  • 1/2 large tomato
  • 1 small cucumber
  • 1/4 cup (55 grams) feta cheese
  • 2 mint sprigs, leaves removed
  • 1 tablespoon (20ml) olive oil
  • Salt and pepper, to taste

Chop the tomato, cucumber and feta into chunky pieces. Finely chop the mint leaves. Toss everything together with olive oil. Add salt and pepper to taste.

Prosciutto Wrapped Figs

  • 6 ripe figs
  • 3 slices of prosciutto
  • 1 tablespoon (18 grams) brown sugar
  • 1 teaspoon (9 grams) honey

Combine brown sugar and honey until the mixture resembles a paste. Slice each fig down the center making sure to keep the fig intact. Stuff each fig with a portion of the brown sugar and honey mixture. Wrap each fig with half of a slice of prosciutto. Place each fid seam side down on a baking pan. Place the pan under the broiler for a few minutes until the sugars begin to melt down and the prosciutto crisps.

Marinated Mozzarella

  • 1/2 cup (115 grams) bocconcini or fresh mozzarella 
  • 1/4 cup (55 grams) marinated, roasted red pepper
  • 1+1/2 tablespoons (27 grams) pine nuts
  • Pinch of crushed red pepper
  • Balsamic vinegar, to taste

Toast the pine nuts under the broiler along with the figs. Allow them to become a deep golden brown, but watch them carefully because they will burn quickly. Thinly slice the red pepper and cut the mozzarella into bite sized pieces. Combine the pepper and mozzarella together in a bowl. Add the pine nuts, crushed red pepper and balsamic vinegar. Toss to fully combine.

Emily Salshutz is a freelance foodie, photographer and blogger based in New York. You can find her blogging at Eat With Em where she gushes about the great tastes she's cooking and finding on her travels. You can also catch up with her on Instagram or Facebook.