Recipe: cashew cream + my weekend away

Fancy cream but not keen on the dairy?

Fear not!

I have a simple yet delicious recipe for you which is the ideal alternative to regular cream.

This is my Mum’s recipe which we sampled on our weekend visit and given she’s the queen of healthy rest assured it only contains good stuff!


  • 3/4 cup nuts
  • 3 tbsp agrave nectar
  • 1 tsp vanilla essence

Cashew nut cream


  1. Soak the cashew nuts in water for a minimum of 8 hours
  2. Rinse and drain the cashews and blend nuts, agave and vanilla essence in a food processor until creamy
  3. Serve with fruits, baking or eat it right out of the bowl!


Ursula Williams-Shranz

Find out what I learned from taking a long weekend and getting out of the city in tomorrow’s newsletter…Make sure you’re on the list!.

Posted in Holidays, Recipes, Sweet Recipes

A Beginners’ Guide To Juicing

I must admit, I’ve been a very slack on the juicing front of late.

I fell out of the routine when we went overseas for our wedding and I haven’t got back into the swing of things ever since. I’ll juice once a week or buy a juice out (to avoid making a mess at home :S) but my daily juicing practice has well and truly gone out the window!

I’m determined to get back in the habit of juicing daily – It’s really not that hard when it’s part of your routine. It’s just another thing you do and you don’t think twice – it just becomes second nature.

What prompted my return to juicing was an email from my lovely friend Meredith asking for a “Beginner’s Guide to Juicing”. I almost wrote back and said, “I feel like a beginner, the juicer is at the back of the cupboard probably covered in moths!”

But instead, I thought no, I’ll share some useful tips with the hope I might inspire you (and me!) to get juicing.

Jess’ Juicing Tips

  • Drink the juice straight away if possible. Freshly squeezed juice is best drank once juiced as the nutrients start to diminish as time passes
  • If you can’t drink it right away, you can keep your juice in a dark, airtight container, in the fridge for 24 hours
  • What’s the best brand of juicer? I have a Philips QuickClean Juicer, I really like it but in saying that I’ve never used another brand or model
  • My advice when juicer shopping. Choose a relatively affordable juicer, to begin with, you can always upgrade later when you know juicing is for you
  • Juice every day. What every day?! I can practically hear you yelling at me through the screen! Hear me out though… Juice every day for a week and see how it goes for you
  • As Gretchen from The Happiness Project says it’s much easier to do something every day then every second day because it becomes part of your routine. If after a week you want to juice less often, at least you had a good starting point to come back to and you’ll be less likely to give it up completely
  • Juice high sugar fruits in the morning. That way you have the whole day to burn off the sugar
  • Limit fruit juices to 1 a day. This is due to the high sugar content
  • Green juices or vegetable juices are perfect for any time of day

Juicing Combinations for beginners (or anyone not wanting their juice to taste too healthy:)

  • Carrot and cucumber
  • Beetroot, lemon, and carrot
  • Celery, green apple, and cucumber
  • Orange and carrot
  • Lemon, orange, and lime
  • Watermelon & mint

Are you a juicer? What tips do you have for converting someone to juicing?

Love + health,

Posted in Juicing, Recipes

Attention all ambitious women…

My dear friend Ursula launched her blog, The Aspirer yesterday! I’m so proud of her for taking a leap of faith and starting it – launching a website is not as easy as one may think! I interviewed her on blogging, business and staying healthy and these were her answers.

I decided to start The Aspirer as I felt there are too many websites targeted at women that focus on appearance, (whether that be beauty, fashion or interior design) – and not enough on education. I am not ashamed to say that I like looking at fashion and beauty blogs – but they offer little value where my career is concerned. So I saw a need for a website that focuses on women’s careers. I designed the website myself and made sure that it had the look and feel of those ’fun’ fashion and beauty blogs but actually had information about business and career.

I am no expert where career and business are concerned, so I won’t be pretending I am. The Aspirer is a website for all aspiring women and on the site, I’ll be reviewing and interviewing up and coming female entrepreneurs, to share their knowledge to inspire and educate others.

Mari Forleo, Taylor Sterling, Suze Orman, Jodie Fox, Loran Jane, Michell Bridges, Natalie Bloom – they are incredible business women who have created a brand – either about themselves or a passion of theirs.

I am a poll-pescatarian, (a white meat vegetarian) and now I am slowly becoming vegan. I eat vegetables at every meal and avoid large quantities of processed sugar, processed carbs, and fruit. My health is important to me and when I eat well I am a lot more productive and happy. I drink a lot of water and green tea – and I make sure I snack on healthy items such as like goji berries and almonds instead of biscuits. I also go to the gym 5.30am every morning – and it is that habit what keeps me centered. I’m not perfect, and I occasionally do slip up – but over the long term, I look after myself. I am the best investment!

3 tablespoons of cacao powder

2 tablespoons of coconut oil

2 tablespoons of Natvia

2 tablespoons of water

1 table spoon of squashed banana

Half a teaspoon of baking powder

Mix together until smooth and poor in a muffin tray. Bake for 15-20 minutes at 170c. Take out, let it cool a bit and serve with coconut milk ice cream.

You can always put the ingredients in a blender with some almond or oat milk and make yourself a decadent chocolate smoothie too!

What are your goals for The Aspire in 2013?

To get the word out there and grow it into the number 1 website for a young career has driven women. I’m going to start interviewing business women in the coming months, so if you’re running your own business and have an interesting story to tell – email me at ursula[at]!

Where do you get business and career advice from? Do you like the idea of The Aspire?


Posted in Interviews

8 Signs You Need A Food Upgrade

How often do you find yourself buying food products purely because they’re cheap or on special?

Is it once in a while or every time you hit the shops?

When you do buy the cheaper option, does it make you feel good or do you feel like you’re trapped in the body of a poor uni student who can’t afford to buy a loaf of bread?

My story

I used to always opt for the cheapest option. I didn’t love myself enough to spend an extra 50c even if I really wanted a particular brand or product – I didn’t believe I was worth it.

Over time I began to realize that by denying myself of what I truly wanted I was telling the world I wasn’t worthy to have it. So I started to make small food upgrades each time I went to the grocery store.

It’s not always related to cost

I love a particular brand of chickpeas and they just so happen to be economical in price. However they’re organic, I love the packaging and whenever I buy them I think about the gourmet salads I’m going to make!

It’s about how the food makes you feel and the ingredients not solely the price.

Raw Pasta

Do you need a food upgrade?

Take this challenge and see if your shopping cart needs an overhaul.

  • I always buy food on special
  • I usually opt for the cheapest option even if I really want something else
  • Price is more important than quality
  • I wish my weight was different
  • I always feel tired
  • After eating a meal I don’t feel satisfied
  • I’m ashamed to invite people over for dinner
  • I always eat the same thing

If you answered yes to 2 of these questions pick 1 food item and upgrade!

Buy sea salt to replace table salt, buy stevia to replace sugar or buy spelled bread to replace wholemeal bread,

The next week upgrade a different item, do this over time and your food choices and health will improve dramatically.

You deserve to be rich in all areas of your life, including health. Don’t deny yourself this right!


Posted in Uncategorized

Lou Dwan Founder of Fridge Scrapings

When I found Lou’s blog I was in heaven! She has so many delicious recipes, many of which are not free which are excellent for my poor husband who can’t eat nuts!

I asked Lou to share about her diet and her blogging journey and this is what she had to say…

I started Fridge Scrapings as a place to record my recipes – before blogging I NEVER wrote down recipes and would get so frustrated when I couldn’t remember exactly how to make something. It was also a little outlet for me when Misty (my now 2 years old) was a newborn (and slept all the time) – I found that writing about my experiences and experiments was a really beneficial “therapy” for me. I have always loved to write, and blogging is obviously a perfect platform to share thoughts and connect with others…. it’s also been a huge source of creative inspiration for me.

I maintain a healthy lifestyle by eating REAL food. I follow a plant based (vegan) diet, but my family is carnivores -which keeps meal time interesting, to say the least! However, we make it work by sticking to food as close to its natural state as possible (whole foods) and placing the main emphasis on fresh produce.

Movement is very important to me – I practice yoga daily, and spend as much time outdoors with my son as possible – it’s amazing how good a bit of sunshine can make you feel! I find my healthy-living-journey is constantly evolving…. as I continue, I learn new things and try different ideas – and it all comes down to finding some sort of balance.

Picking a favorite recipe is a hard task, but (at the moment) this vegan dessert takes the cake (excuse the pun):

Macadamia Shortbread Tart with Lemon Coconut Cream

(Vegan, soy/seed/refined sugar/wheat free – gluten free if you use certified oats)

Shortbread Base:
2C macadamias
2T agave (or any liquid sweetener)
1/2t sea salt
1t vanilla extract
3/4C rolled oats
Lemon Coconut Cream Filling:
4t lemon zest
5T lemon juice
2T agave (or any liquid sweetener)
1/4t sea salt
5T coconut butter
200g silken tofu – the shelf stable stuff Moringa/Mori Nu brands are the most mellow tasting
1. To make the base, process macadamias until they resemble a fine meal – add all other ingredients and pulse to combine.
2.Press firmly into a 24cm fluted tart tine with removable base and place in the freezer while you make the filling.
3.Process all filling ingredients together until smooth and creamy. Scoop into the base and chill in the fridge until firm (freezer if you want to speed up the process).
Number one recommendation to someone who wants to improve their health?

It’s hard to stick to ONE recommendation (I would usually go off on all sorts of tangents here) but I would say increase the amount of fresh produce in your diet- start making vegetables the star attraction of your meals – you will feel the effects of “Plant-Power” that’s for sure.

My goals for Fridge Scrapings are to grow my audience and connect with other like minded people, while continuing to use it as a creative outlet, especially for my cooking. I would love Fridge Scrapings to continue to become a community where people can come to learn, be inspired by healthy living, share and communicate.

Connect with Lou by following


Posted in Interviews