Healthy Ageing



Healthy Recipes

Quinoa and Cannelini salad


Mix in the following ingredients together in a bowl:

  • ½ to 1 cup cooked quinoa
  • A handful of mixed salad greens
  • Finely sliced purple onion
  • 1 chopped tomato
  • Finely shredded purple cabbage
  • Cucumber julienne
  • Cooked organic cannellini beans
  • Wedges of avocado

For Mediterranean flavour: Add olives, parsley, basil, coat’s cheese, olive oil and lemon juice.

For Asian Twist: Add peppermint and coriander leaves, watercress, sesame and olive oil, lime

Juice and Chilli flakes.


  • Simply rinse one cup quinoa (red or white or a combination) in a fine mesh strainer,

then bring to a simmer in a pot with two cups of water, cover and cook on low heat for

10 to 15 minutes until liquid is absorbed. Presto!

Zucchini fritters

  • 1 cup grated zucchini
  • 2 medium – large eggs
  • 1 tablespoon olive oil for cooking
  • Sprinkle of nutmeg (optional)
  • Sea salt and pepper to taste


  • Combine all ingredients in a medium bowl.
  • Stir until well combined.
  • Heat oil in a large pan over medium-high heat.
  • Mould mixture into medium size balls and press flat into pan.
  • Lightly cook until firm on one side, turn and cook the other side.

Thai lime chicken and sesame stir fry


  • 180 g chicken (or seafood or tofu)
  • 1 tablespoon sesame oil
  • 1 cup bean sprouts
  • 1 clove garlic
  • 1 teaspoon minced ginger
  • ½ cup snow peas
  • ½ cup sliced red capsicum
  • ¼ cup slivered almonds
  • 1 tablespoon lemon/lime juice
  • 1 tablespoon organic tamari


  • Sauté chicken or alternative with ginger, garlic and organic tamari until cooked but not


  • Add vegetables and cook for two to three minutes.
  • Sprinkle with almonds before serving

Dress with lemeon juice and sesame oil

Home made hummus


  • 450 g cooked chickpeas
  • 1½ tablespoons of tahini
  • 2 cloves of garlic, crushed
  • 2 tablespoons of extra virgin olive oil
  • 3 to 4 tablespoons of lemon juice (to taste)
  • A pinch of sea salt (to taste)
  • 1 teaspoon of ground cumin (optional)
  • ¼ cup of water (to adjust consistency if required)
  • A pinch of ground paprika to serve
  • A pinch of cayenne pepper or finely chopped chilli (optional)


  • Place cooked chickpeas and tahini into a food processor.
  • Add garlic, olive oil, 3 tablespoons of lemon juice, sea salt and cumin (if using). Blend

at a low speed until smooth, scraping down the sides if required to combine thoroughly.

  • Gradually add extra water if a smoother consistency is required and more lemon juice

to taste.

  • Spoon into a dish and sprinkle with ground paprika. Cover and refrigerate for the flavours

to combine or until ready to serve.

Variation: Add a pinch of cayenne pepper or finely chopped chilli if a spicier

hommus is desired.

Berry and Quinoa porridge


  • ¼ cup of uncooked quinoa flakes
  • ¾ cup of unsweetened almond milk
  • ½ tablespoon of almonds, chopped
  • ½ cup of fresh berries
  • A pinch of ground cinnamon to serve


  • Soak quinoa flakes with ¼ cup almond milk overnight in the fridge. This speeds up the

cooking time in the morning.

  • Add soaked quinoa flakes to a small saucepan with the remaining ½ cup almond milk.
  • Heat on low-medium heat until simmering, stirring regularly.
  • Cook for approximately 5 to 6 minutes, or until the porridge is thickened, smooth and creamy.
  • Serve topped with chopped almonds and your choice of berries.
  • Sprinkle with ground cinnamon.

Variations: Use rice milk instead of almond milk if preferred. Add ½ sliced banana or ½

chopped apple instead of berries.

Healthy Gut = Healthy Body

The Gastrointestinal tract’s immune system is often referred to as gut-associated lymphoid tissue (or GALT). 70% of our immune cells are produced in this tissue.

The term probiotic is derived from the Latin and Greek language with the literal meaning “for life”. Probiotics enhance digestive function and overall well-being, as well as regulating immune function through interacting with the immune cells located within the digestive system.

Scientific studies over the last   decade have highlighted the differences in various probiotics and their specialised functions. Probiotics are classified according to genus, species and strain eg. Lactobacillus (genus) plantarum (species) 299V (strain). It is these particular strains which individualise their function in our bodies.

Some examples:

Lactobacillus plantarum 299V: studies have extensively validated its use for Irritable Bowel symptoms. It helps reduce bloating, flatulence, and relieves inflammation of the digestive tract.

Lactobacillus rhamnosus GG (LGG): over 350 clinical trials have demonstrated it’s survival through the acidic digestive tract. It can modulate the immune system, helping decrease the development and help alleviate the symptoms of eczema and allergies.

Lactobacillus acidophilus NCFM: the most extensively studied and proven probiotic strain. It is a great everyday probiotic to maintain bacterial balance. It is especially useful for restoring beneficial bacteria after a course of antibiotics.