Category Archives: Lunch

Edamame Hummus Dip

 

I see lots of menopausal women in my clinic….& they often ask…is soy ok for me??? This is a simple answer of YES – as a ‘real’ FOOD, not generally a supplement. It’s all about….BALANCE (my favourite word!!)

Edamame (soybeans) are a phyto-oestrogenic food rich in isoflavones. These are compounds that have a weak oestrogenic effect & bind to oestrogen receptors in the body. Including these as part of a balanced diet may help reduce menopausal symptoms such as hot flushes & vaginal dryness, & may even protect you from breast & ovarian cancers.

Soy beans are full of B-vitamins & are particularly rich in choline – needed for brain function & also maintains the myelin sheath which protects our nerve cells. They are jam packed with amino acids….(the building blocks for protein), iron, calcium & Omega 3 EFA’s making them perfect for vegetarians. Your best choice is to buy organic soybeans when you can so you know they’re not genetically modified….& enjoying in moderation.

Ingredients:

  • x1 tin organic chick peas
  • 1/2C shelled organic edamame beans
  • 1C baby spinach
  • Juice 1/2 lemon
  • 2Tbsp olive oil
  • x1 clove garlic
  • 2 heaped Tbsp tahini
  • 1/2tsp cumin
  • handful of parsley…& any other herbs you like!
  • pinch sea salt
  • 1/4C water
  • top with sesame seeds

Method:

  1. Place all ingredients except sesame seeds into food processor & blend till smooth.
  2. Add a little more water if necessary.
  3. Top with sesame seeds & enjoy with veggie sticks.

Recipe by Lisa Guy, naturopath.

 

 

 

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Creamy Thai Soup

This time of year is great to enjoy soup….no matter where you are!!

It’s a great lunch to take to work or school in a thermos….or to enjoy for a nutritious, easy dinner. I’ve made mine in the slow cooker – but you can easily whip it up after work on the stove.

Jam packed with calcium, magnesium, potassium, folic acid, phosphorous, vitamin C & beta-carotene – it’s easy on digestion, detoxifying & great for circulation!!

Ingredients:

  • 2tsp oil (I like coconut)
  • 1 small brown onion, chopped
  • 3tsp red curry paste (modify for kids)
  • 500g gold sweet potato, peeled & coarsely chopped
  • 250g pumpkin, skin off & chopped
  • 2tsp lemongrass paste (or fresh lemongrass to taste)
  • 2 pinches of salt
  • 1 tsp coconut sugar (or brown sugar)
  • 2C coconut/almond milk (‘So Good’ one….or Soy milk if prefer)
  • 1/2C coconut milk
  • 1.5C water
  • Coriander, chopped to serve

Method:

  1. Heat oil in slow-cooker set on ‘high’ (or large saucepan). Add in onion & cook until softens.
  2. Add in curry paste & cook for 1-2mins till aromatic.
  3. Add in sweet potato, pumpkin & lemongrass. Pour in 1.5C water & leave in slow-cooker till vegetables are tender (or bring to boil in saucepan, then reduce to simmer for 15-20mins).
  4. Add in salt, sugar & ‘milks’. Set aside to cool slightly. Blend or process soup in batches, until smooth.
  5. Return to pan & stir over low heat until heated through. Ladle into bowls & sprinkle the coriander on top. Enjoy!!
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Healthy Lunchbox Workshop this Sunday!!

If you signed up for Activate NT this year…..did you realise you’re also able to join Louise (nutritionist from Healthy Eating Australia) & myself at one of our three Healthy Eating Workshops for FREE!!!??

Please let me know if you’d like to join us at our workshops….as places are limited!!!

Next one is Sunday 28th May 1-3pm

then, Saturday 10th June 10-12noon

All held at Durack Heights Community Centre at 33 Packard Ave, Durack Heights.

Please let me know ASAP to join us….remember – this is a FREE part of Activate NT!!!

Oh…..& keep up the good work towards your wellness goals!!  😉

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Veggie & Haloumi Fritters

These went down well in our house too…NO MEAT – how did he survive??!!

I served leftovers up for breakie the next day….yum!!

Ingredients:

  • 2 large zucchini, grated then excess water squeezed out
  • 200g Haloumi, grated
  • 5 spring onions, chopped
  • Corn kernels, cut of cob
  • 1 carrot, grated
  • 1/2C mint leaves chopped
  • 1C plain flour (or flour of choice)
  • 1 1/2tsp baking powder
  • Salt & Pepper
  • 2 eggs
  • 1 lemon, finely grated & juice

Serve with:

  • 1 punnet cherry tomatoes, quartered
  • Baby lettuce leaves
  • Basil leaves

Method:

  1. Put zucchini, haloumi, carrot, corn, mint, spring onions, & lemon rind & juice into a large bowl.
  2. Sift in flour & baking powder. Season with salt & pepper.
  3. Crack in the eggs & stir to combine thoroughly.
  4. Heat oil in frying pan. Use 1/4C of mixture per fritter, mould with your hands. Flatten with spatula.
  5. Cook each fritter 3-4mins each side, or until golden & cooked through.
  6. Serve with tomato & greens – hot or cold!!   😉

 

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Homemade Gluten Free Pizza base….ready for the weekend!!

Many people seem to be having a gluten intolerance these days – beyond ceoliac suffers. And actually….it’s been shown that some health concerns like hypo/hyperthyroid, arthritis, & even women endometriosis, fibroids or those who’ve suffered a number of miscarriages can benefit from eating mostly gluten free. 

I came across this easy gluten free recipe you might like to try this weekend….top with your favourite sauce/pesto, protein & veggies….with a handful of your favourite cheese if you like.

I love making homemade pizza…..drizzle yoghurt over an Indian inspired topping….or keep it basic for the kids! This is definitely a great way to get those kids in the kitchen & eating fresh healthy food!!!

Gluten Free Pizza Dough – makes 8 mini pizzas

  • 2C gluten-free plain flour
  • 1/2C arrowroot
  • 1/4C fine psyllium husk
  • 1tsp salt
  • 7g sachet dry yeast
  • 1/4C olive oil
  1.  Sift flour & arrowroot together in large bowl. Stir in psyllium, yeast & 1tsp salt.
  2. Make a well in the centre & add 3/4C warm water & oil. Mix together until the dough starts to form, adding more water if necessary.
  3. Pre-heat oven to 220ºC. Place a pizza stone in oven to preheat if you have one. Place into a lightly greased bowl, turning to coat the surface with oil. Cover with plastic wrap & set aside on bench for 30mins until it doubles in size.
  4. Uncover dough & turn out onto lightly floured surface. Divide dough into 8 portions. Roll & press into shape onto baking paper till about 12cm. Brush lightly with oil & transfer to pizza stone/tray.
  5. Cook for 5mins. Spread with your favourite passata/sauce/pesto & top with your favourite toppings. Bake for 5-10mins or until golden & cheese is melted.

bon appetit!!

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Need a Recipe for Lunch or Dinner….that aids Detoxing YOUR Body??!

Quinoa is a great protein & jam packed with nutrients too….& beetroot – well…also packed with nutrients such as calcium & magnesium whilst being great for your heart. Let alone the added veggies, eggs & cheese….I’d throw in some tasty herbs too!!

Check out this Quinoa & Beetroot Frittata

Cut it up into squares for the kids lunch boxes….or yours!

🙂

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Carrot & Pumpkin Soup

Soup is a great thing to enjoy for lunch….or whilst doing a detox…..since it’s easy to digest, full of antioxidants & with the added spices to support your liver & inflammation – why not give this one a go?!! Soups are a great way to add veggies into your kids day?!!

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Ingredients:

  • 2 Tbsp coconut oil
  • 2-3 carrots, finely chopped
  • 1/2 pumpkin, diced
  • 1 onion, finely chopped
  • 4 garlic cloves, smashed
  • 1.2L vegetable stock
  • 1 Tbsp ginger, grated
  • 2 Tbsp Miso paste
  • 1 Tbsp turmeric, grated
  • salt & pepper to taste

Method:

  1.  Melt the oil over medium  heat, add in carrots, pumpkin, onion, & garlic. Saute for 10mins, stirring occasionally.
  2. Add the stock, ginger & turmeric, reduce the heat, cover & simmer for 30mins or in a slow cooker till veggies are tender.
  3. Puree the soup using a blender, adding in the Miso paste. Season with salt & pepper.
  4. Enjoy with a piece of crusty sourdough!

 

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Try these Tasty Veggie & Quinoa Fritters

Need something new to bring to the dinner table this summer??? 

These can be eaten warm or cold….with a fresh made avocado & tomato salsa & salad.

Ingredients:

  • 250g pumpkin, cut into 2cm cubes
  • 1/2C quinoa
  • 1/2Tsp olive oil
  • 1 carrot, grated
  • 80g feta cheese, crumbled
  • 1 egg, whisked
  • 1tsp thyme
  • 1tsp turmeric powder
  • Coconut flour & oil

Method:

  1. Cook pumpkin in boiling water for 10mins or until cooked. Drain well then mash. Set aside.
  2. Place quinoa into saucepan & cook as per instructions. Add the oil & stir with fork to separate grains.
  3. Combine pumpkin, quinoa, carrot, feta, egg, turmeric & thyme.
  4. Form mixture into 10 small fritters, roll in a little coconut flour o lightly coat.
  5. Pour coconut oil in frying pan heated to medium heat.
  6. Cook fritters in 2 batches, until golden  & cooked through. Drain on paper towel.
  7. Serve with a fresh avocado & tomato salsa, & salad.

 

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Looking for NEW Lunchbox Ideas??!

Sometimes you need to switch up the routine at home….or the kids finally get over those boring sandwiches. Here’s some new ideas you might want to try with your kids.

Tasty & healthy...even the kids will like them!!
Tasty & healthy…even the kids will like them!!
  • Rice Paper Rolls – the kids can roll these up the night before….add a little dipping sauce…Yum!

http://everlasting-health.com.au/something-the-kids-can-make-for-lunch/

  • Veggies Sticks with Beetroot Hummus – kids love colour….what could be more colourful than this….& packed with fibre & nutrients, sooo simple too!

http://everlasting-health.com.au/beetroot-hummus-lentil-free/

  • Banana Chia Bread – packed full of protein & essential fatty acids….great for growing minds! Switch out the walnuts for sunflower or pumpkin seeds to make it nut free for school. Pour into mini muffin tray for a bite size delight  🙂

http://everlasting-health.com.au/banana-chia-bread-gluten-free/

  • Mini Corn Cobs – cook up corn cobs the night before, cut in half & add to the lunch box…..a tasty ‘nude’ eating edition!
  • Mini Crustless Quiches – a dairy & gluten free recipe where you can grab anything from your fridge to put into these….

http://everlasting-health.com.au/mini-crustless-quiches-dairy-gluten-free/

  • Easy Nut Free Muesli Bars – made with ingredients that can be found in any kitchen….add what YOU or the KIDS like!!

http://everlasting-health.com.au/healthy-lunchbox-alternatives/

  • Tuna/Salmon in Lettuce Cups – choose a tin of tuna or salmon, add some iceberg lettuce leaves & grated carrot to sprinkle on top….yum!
  • ANZAC Biscuits – a tasty treat that even the kids can help make. Don’t forget to remind them of the history of the ANZAC’s while you’re baking!

http://everlasting-health.com.au/anzac-biscuits-to-be-enjoyed-any-day/

  • Fruit Pops – make melon balls from honey dew, watermelon, & rock melon feed onto a skewer for a traffic light effect!
  • Zucchini, Carrot & Tomato Frittata – make this for dinner….then the kids can enjoy it in their lunchboxes the next day!

http://everlasting-health.com.au/zucchini-carrot-tomato-frittata-lunch-or-dinner/

  • Bite Sized Turkey/Chicken Meatballs – cook these up & freeze in small ziplock bags…..ready to defrost overnight & serve with their favourite sauce. Gotta love ‘bite size’ food!

http://everlasting-health.com.au/chicken-herb-meatballs/

Yummy Bite Sized Turkey Meatballs
Yummy Bite Sized Turkey Meatballs

I’m sure your little…& big munchkins…will find something here to “tickle their taste buds”!!

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Juicy Mandarins….

The perfect size snack for lunch boxes or handbags…with tasty sweet flesh which is jam packed with nutrients. They actually have the highest rate of magnesium of any citrus fruit….& excellent source of thiamine, potassium & vitamin C, whilst being low in sodium & fat.

  • Include them in a salad with capsicum, carrots, snow peas & spring onions….throw in some pecans & sesame seeds then drizzle with olive oil.

 

  • Or maybe add to a chicken or pork stir fry – along with chilli, ginger, garlic, broccolini, capsicum & slithered almonds….finish with a drizzle of honey & temari/soy sauce.

 

  • Or whisk up this juicy salad dressing with 1/4C mandarin juice, 1/2tsp grated mandarin rind, 1tsp wholegrain mustard, 1 crushed garlic clove with 1Tbsp olive oil in a bowl until combined….season to taste – simple.

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