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.
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
handful of parsley…& any other herbs you like!
pinch sea salt
top with sesame seeds
Place all ingredients except sesame seeds into food processor & blend till smooth.
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!! 😉
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
1/4C fine psyllium husk
7g sachet dry yeast
1/4C olive oil
Sift flour & arrowroot together in large bowl. Stir in psyllium, yeast & 1tsp salt.
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.
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.
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.
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.
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!!
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?!!
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
Melt the oil over medium heat, add in carrots, pumpkin, onion, & garlic. Saute for 10mins, stirring occasionally.
Add the stock, ginger & turmeric, reduce the heat, cover & simmer for 30mins or in a slow cooker till veggies are tender.
Puree the soup using a blender, adding in the Miso paste. Season with salt & pepper.
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 🙂
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.