Tag Archives: healthy recipes

Veggie Stroganoff!?!

Trying to pack in the veggies & still provide a tasty meal for the family can sometimes be a chore….but this will have something yummy for the table, it can save you time as a slow cook & you can freeze leftovers for later!!  😉

Ingredients:

  • can lima beans, drained & rinsed
  • 1-2 cloves garlic, crushed
  • can tomatoes, chopped
  • 1 onion, chopped
  • 2 medium zucchinis, grated
  • 1 C broccoli, chopped
  • 1 capsicum, seeded & cut into thin strips
  • 2Tbsp tomato paste
  • 1/2C veggie stock
  • 1 bay leaf
  • 400g mushrooms of choice
  • 1 C soy yoghurt (or Greek)

Method:

  1. Combine all ingredients into slow cooker except mushrooms & yoghurt.
  2. Set on auto or low for overnight cooking or as you leave for work.
  3. During last 20mins or upon arrival home after work…add in mushrooms. Unwind…have a shower, or chop up a green salad to serve alongside.
  4. Stir through yoghurt before serving. Enjoy!!

“Be confident & fearless as a cook. Accept compliments & criticisms graciously. Never apologise if it doesn’t work out….just do your best” ~Audrey Tea

 

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Kick-Start 2018….personalised & professional Detox!!

Everlasting Health

Overindulged…Gut giving you problems…Lacking Energy…or looking to start a Family in 2018???

The reason for a 4 Week Naturopathic Detox is to support the whole body to easily digest foods; support & protect detox & elimination channels; & to restore balance where needed. I will analyse you personal health & provide you with a tailored program to support the results YOU want.

It’s NOT just a quick 3-Day Fast to lose a little fluid – these can actually do damage as there’s often no supportive nutrients or cellular protection used. The quality & potency of supplements is really important…to ensure that you’re actually supported & Detoxing effectively for YOUR body.

Plus…guess what…you’ll EAT REAL FOOD!!

My Wellness Detox Blend

Yes, guidelines for aiding your body to Detox from liver, gut, kidney, skin, breath & even emotionally will also be provided. Plus…you will get support along the way, so you won’t be doing it alone!!

For an investment of $385-435 ($12.80 -14.50 day):
You will receive all Practitioner Only supplements to support YOUR personalised program for a month…..PLUS:

  • Initial Consult to review Detox Questionaire & Health Goals
  • Wellness/Detox Herbal Tea
  • Detox Recipes with real food!
  • Detox Epsom Salts
  • Flower Essences to support emotionally during Detox program
  • Reflexology Treatment mid-way through Detox
  • Final consult at the end to review Health Goals
And Private Health Fund Rebates are available…..
So what do YOU have to Lose???
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Easy Delish Bean & Greens Dip…great for Lunchboxes!!

 

So it’s that time again….getting ideas for back to school & work time. We can get a little bored with the same day to day flavours – well this is so nice to spread onto a lovely sourdough or chia/wholemeal wrap, then add your extras…or dip with veggie sticks!

Packed with magnesium, calcium, folate, potassium, iron & protein – it’s a winner!

Ingredients:

  • 60g spinach & rocket leaves
  • 400g can Cannellini beans, drained
  • 2 spring onions, chopped
  • 2Tbsp mint leaves
  • 1/4C extra virgin olive oil
  • 1Tbsp lemon juice
  • 1tsp lemon zest

Method:

  1. Simply throw all ingredients into a food processor & whiz up till smooth & creamy. Season with salt & pepper.

Easy recipe adapted from Woolworths “Fresh” magazine issue 136.

 

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Lunch….its a Wrap!!

These days there are all types of ‘wraps’ which are tasty & boosted with proteins such as chia seeds, quinoa….& also give tasty gluten free options too.

Here’s some tasty options you might want to try out!

  • tuna, mashed boiled eggs, baby spinach & grated carrot
  • mashed avocado with lemon juice, grated carrot, leg ham & rocket
  • hommus, julienne cucumber, grated carrot, alfalfa sprouts
  • cottage cheese, lettuce, julienne cucumber  & capsicum
  • edamame green dip, sliced olives, diced tomato, rocket & feta
  • pesto, chicken, grated carrot, avocado & lettuce
  • mashed avocado & boiled egg, diced tomato & rocket
  • pumpkin dip, leg ham/chicken, baby spinach
  • beetroot hommus, roast sweet potato/pumpkin, feta & baby spincah

You can roll them up & cut into hand sized (3-4cm) pieces for kids divided lunchboxes, or just roll & wrap!

Need more lunchbox ideas….click here!

 

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Chocolate Cherry Blitz…sounds just perfect for Christmas!!

Looking for  an indulgent choccie snack that won’t break your ‘calorie bank’ this holiday season???

Boosted with greens full of iron, magnesium, potassium, & folate; protein for that added punch of energy…plus cherries aid melatonin production – so better sleep!

Ingredients:

  • 1C grated zucchini
  • 2 handfuls of baby spinach
  • 1/2C frozen/pitted cherries (in season or berries)
  • 1/4C raw cacao powder
  • 1Tbls chia seeds
  • 1C milk of choice
  • 1/2C water (or coconut water)
  • pinch or stevia or little honey if needed

Method:

  1. Throw all the ingredients into a high-powered blender & blend till smooth.
  2. Add little extra water is prefer thinner smoothie.

Recipe from “Smoothies, Bowls & Drinks” by Sarah Wilson.

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A Delish Smoothie to Enjoy!!

Here’s a yummy smoothie packed full of nutrients, antioxidants, good fats & protein that I’m sure you & the kids will love.

Enjoy after work, school or even for breakfast!

 

Ingredients:

  • 400ml coconut/almond milk (or milk of choice or coconut water)
  • banana
  • 1/4C chia seeds
  • 2Tbs Greek natural yoghurt
  • 1Tbs LSA (linseed/sunflower/almond meal)
  • 1/2tsp cinnamon powder (extra for serving)
  • 1/2tsp turmeric powder (extra for serving)
  • dash of honey (optional)

Method:

  1. Into blender add milk of choice, along with all other ingredients. Add honey to taste if you wish & blend away.
  2. Pour into chilled glasses & sprinkle with extra cinnamon & turmeric powders. Makes enough for two to enjoy!

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Have you heard of Golden Paste????

I LOVE turmeric!!!

I have been using Golden Paste on my fur babies for about the last 3 years…..& they just enjoy it in their dinner each night. My Rotti “Jax”, had occasionally walked like she’s in a bit of pain in her back legs & I really wanted to nip it in the bud before she had real problems. So I started her on the Golden Paste daily…..along with fish oils to ease the inflammation & reduce any pain.

And I truly believe it works. Not only does it help with pain & inflammation….but turmeric also helps the immune system & supports the liver – plus is a fantastic antioxidant. Both of my pups coats are amazing….& they just keep going from strength to strength.

Ingredients:

  • 1/2C organic turmeric powder
  • 1C water (extra if needed)
  • 1/3C oil (try coconut, extra virgin olive, or flax/linseed oil)
  • 2-3tsp black pepper (freshly ground)
  • 10-20g organic Ceylon Cinnamon (optional to help reduce dogs urine smelling like “cat pee”)

Method:

  1. Bring the turmeric & water to a boil, then lower the heat & simmer until you have a thick paste. This should take about 7-10 minutes & you may need to add additional water along the way.
  2. Add the freshly ground pepper & oil at the end of cooking, when the turmeric & water mixture has cooled down to just warm. Add in the cinnamon if desired. Stir well to incorporate the oil & allow to cool.

    The Golden Paste will keep for 2 weeks, refrigerated.

    Freeze a portion if you think you have too much to use within two weeks. You can find small 1/4-1/2tsp molds to use for this if you prefer.

     Add it to your pet’s dinner plate or your horse feed … run wild! You can even use for Golden Milk, Smoothies, stir into Yogurt, add to your dinner plate as a condiment… it’s just as good for you too!

Recipe from Doug English (Australian holistic vet & world leader in treating animals with turmeric powder) http://turmericlife.com.au/turmeric-recipes-golden-paste/

 

 

 

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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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Need a New Smoothie Combo??

Berry & Beet Smoothie

Our lifestyle today has seen an increase in heart disease & heart attacks in women – yes…we need to take care of ourselves. Try this combo to boost your antioxidant & vitamin C intake, plus support your cardiovascular & nervous systems.

  • 1C frozen mixed berries
  • 1/2C orange juice/coconut water
  • 1/3C diced cooked beetroot
  • 1/4C Greek yoghurt
  • 2Tbs oats
  • 1tsp honey
  • 2-3 ice cubes

Throw all the ingredients into a blender/food processor, & blend until smooth. Pour into a chilled glass & serve immediately. For an NT tropical twist…..use frozen mango or pineapple!

 

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Tamari-Lime Tofu with Noodles

Looking for a tasty midweek meal this week???

This vegetarian meal can be switched to replace the tofu with chicken/turkey/prawns if you prefer….& even the noodles can be of your choice…or even brown rice or quinoa if you’d prefer. Add any veggies in the fridge to pack them in there.

Ingredients:

  • 1/4C tamari
  • 2-3 red chilies, finely chopped
  • 1-2 garlic cloves, chopped
  • 2cm ginger, finely grated
  • 1Tbs honey
  • 3Tbs lime juice
  • finely grated zest of 1 lime
  • handful fresh coriander, roughly chopped
  • 300g medium tofu
  • 1/3C coconut oil
  • 150g snowpeas, diagonally sliced
  • 1 bunch broccolini, sliced
  • 3 spring onions, diagonally sliced
  • 1/2 red capsicum, sliced
  • pkt rice noodles

Method:

  1. Combine tamari, honey, lime juice, chili, garlic, ginger & ring into jug & whisk together. Drain tofu, halve & cut into into 1.5cm thick slices.
  2. Heat 2Tbs oil in frypan over medium heat. Cook tofu for 2-3mins on each side or until golden. Pour half of the sauce mixture over tofu &simmer for 1-2mins, till sauce thickens.
  3. Prepare noodles as per packet. Heat remaining oil in wok. Add snowpeas, broccolini, capsicum & spring onions & stirfry for 1min. Add remaining sauce & cook for further 2mins.
  4. Stir through drained noodles with veggies until heated.
  5. Divide noodles & veggies into serving bowls. Top with tofu, coriander & sauce.

ENJOY!!

 

 

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