Healthy Recipes
Quinoa and Cannelini salad
Ingredients:
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.
method
- 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
method
- 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
ingredients
- 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
method
- Sauté chicken or alternative with ginger, garlic and organic tamari until cooked but not
browned.
- Add vegetables and cook for two to three minutes.
- Sprinkle with almonds before serving
Dress with lemeon juice and sesame oil
Home made hummus
ingredients
- 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)
method
- 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
ingredients
- 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
method
- 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.
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