News - Page 4 of 5 - Awaken Your Health
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Spring 2010 Newsletter

The Spring 2010 awaken your health newsletter is available now featuring:

Announcement – please support me in the Yoga Aid Challenge
Announcement – for new mums
Article: Vitamin D – Let the Sun shine in!
Recipe: Adzuki Bean, Pumpkin and Ginger Casserole

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April 2010 Newsletter

The April 2010 awaken your health newsletter is available now featuring:

Building Your Resilience
Recipe: Pumpkin, sweet potato and ginger soup
Wholefood by Jude Blereau

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February Newsletter

The February 2010 awaken your health newsletter is available now featuring:

Ten Tips for a healthier heart
Announcement: Recommend a friend
Recipe: Borlotti Bean Salad

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September Newsletter

The September 2009 awaken your health newsletter is available now featuring:

Why Cleanse?
Recipe: Home–made Hummus

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July Newsletter

The July 2009 awaken your health newsletter is available now featuring:

Thought about a Spring Detox?
Brightening up in Winter
Recipe: Chunky Vegetable and Lentil Soup

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May Newsletter

The May 2009 awaken your health newsletter is available now featuring:

Do I really need a supplement?
Top ten reasons you may need a Nutritional supplement
Recipe: Tab’s Tahini balls

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March Newsletter

The March 2009 awaken your health newsletter is available now featuring:

Useful tips for boosting your metabolism
Recipe: Delicious Seasonal Green Veggies with fresh herbs

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February Newsletter

The February 2009 awaken your health newsletter is available now featuring:

Announcement: Payment by card now accepted
Eating an Antioxidant-rich diet
Recipe: Mixed Berry Smoothie Ice Blocks

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January Newsletter

The January 2009 awaken your health newsletter is available now featuring:

Announcement: Payment by card now accepted
Why should I consider a detox?
Recipe: Super Summer Breakfast in a Glass

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December Newsletter

The December 2008 awaken your health newsletter is available now featuring:

Announcement: The arrival of baby Max
Christmas Special: Gift Vouchers
Choosing a Sunscreen this summer
Absolutely Delicious Stuffing Recipe for Christmas Turkey

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October Newsletter

The October 2008 awaken your health newsletter is available now featuring:

Reminder of Dates for practice in November and December
Focus on Weight: 6 Simple steps to awaken your summer body
Recipe -Lemon and Ginger Salmon

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September Newsletter

The September 2008 awaken your health newsletter is available now featuring:

Announcement:Introduction Of Phone Consultations
Reminder Of Dates For Practice Before The New Year
The Deal With Pesticides

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Recipe for Tab’s Brown Rice Salad

A delicious recipe that makes 4-6 lunch or dinner meals

Boil 3 cups of brown rice. While the rice is cooking, heat a large fry pan or wok with1-2 tbsp Extra virgin olive oil

Add to the fry pan:

3 cloves garlic chopped finely
1 bunch shallots chopped finely
2 red capsicums chopped finely
Optional one chile without seeds, chopped finely
(ALL INGREDIENTS ARE CHOPPED TO APPROX SIZE OF A FINGERNAIL)

Once these ingredients have softened, add:

1-2 bunches chopped asparagus
1-2 bunches chopped broccolini
any other chopped green Chinese veggies
1-2 finely chopped carrots
1 cup of frozen peas or corn or both
(for extra taste, add 1 tsp sesame oil and 1-2 tbsp tamari to fry pan)
Add one bunch of finely chopped coriander towards the end
Cook all ingredients until medium soft.
Once the brown rice is cooked, rinse well and put in a large bowl.
Add the stir-fried veggies to the same bowl and stir rice in with veggies well.
Add 1 tbsp of sesame seeds
Add 2 x 185g cans Sirena Tuna in oil or Paramount red Salmon or Mackerel (drain oil)
Optional, add one can red or brown lentils (drained and rinsed) for extra fibre and protein.
Mix all ingredients and eat hot or cold. Enjoy!
Note: This keeps well in the fridge in Tuppaware (transfer to tuppaware only once the food is room temperature – never when hot), and is a great lunch to take to school or work.

Note: Don’t feel limited to the ingredients above – add whatever veggies you enjoy – the more colour, the better.

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Eating more Legumes – Some recipe ideas

Lentils are a great source of vegetarian protein with low-to-negligible fat. They are also a fabulous source of dietary fibre. Generally, one cup of cooked lentils provides you with 5-10g of dietary fibre. Substituting meat dishes with a dish of legumes & whole grains once or twice a week can improve your health.
A high fibre diet prevents constipation, haemorrhoids and diverticular disease and may be protective against bowel polyps and cancer. A high fibre diet is also associated with a lower risk of heart disease, high blood pressure, gallbladder disease, obesity and diabetes. Foods high in fibre tend to be low in GI (glycemic index) and so are well suited to weight loss and diabetic diets. (see www.glycemicindex.com).
Lentils are generally good with extra virgin olive oil; onion; garlic; carrot; celery; tomato; spinach; sage; parsley; thyme; coriander; bay leaf; saffron; lamb; beef; chorizo sausage; chutney; brown/basmati rice and all flat breads. Try experimenting with international dishes (such as Indian and MiddleEeastern).

Canned lentils are fine to use when they have been drained and rinsed. To reduce gas when cooking with dried beans/lentils, soak the beans for 18 hours (to remove a large percentage of the oligosaccharides which ferment in the colon to produce gas). Throw away the water and then cook with fresh water.

Below are three delicious and simple recipes for you to try at home.
For more ideas, see my recipes section or www.edenfoods.com/recipes/

Red Lentil and Salmon Burgers – Makes 8-10 patties

1 can of red lentils (drained and rinsed)
1 210g can of red salmon (drained)
1 medium sweet potato
1 medium Spanish onion (the purple ones)
1 bunch fresh coriander (chopped finely)
1 egg
½ a cup of wholemeal bread crumbs
1-2 teaspoons of curry powder
Pinch of salt and pepper
Some wholemeal bread-rolls, tomato, lettuce and sweet chilli sauce to serve!
What to do:

Wash the sweet potato and onion and wrap them in alfoil. Put them in the oven to roast at 250 degrees for one hour. After one hour, test with a skewer to see if soft. If skewer goes through, take out and let cool.
When they are cool, take the skin of them and chop them up. Place into a large mixing bowl and mash.
Add finely chopped coriander, raw egg, drained red salmon, drained and rinsed red lentils and curry powder. Mix well.
Add bread-crumbs to the wet mix. This will dry it out a little and help it to stick together. Mix very well.
Heat a frying pan on low to medium heat with some olive oil or canola oil.
Take handfuls of the mixture (btwn size of a tennis ball and a golf ball) and place into hot frying pan.
Lightly brown the patties (1-2 mins on each side) so they are warm through. You don’t need to cook them, just heat and brown them.
Serve hot or cold in a wholemeal roll or on a sandwich with lettuce, tomato, avocado, tahini +/- sweet chilli sauce.

Curried Lentil Soup (Dahl) – Serves 6

1 Onion chopped
3 Garlic cloves crushed
1 tsp Coriander ground
1 tsp Cumin ground
2 tsp Curry Powder (adjust to taste requirements)
1 tsp Turmeric ground
1 tbsp Ginger freshly grated
4-6 cans Red or Brown Lentils (drained and rinsed)
2 med Carrots and 3 celery sticks (cut into large chunky pieces)
3 small Zucchini (cut into large chunky pieces)
½ small Cauliflower
2 cans of diced Tomatoes
1 bunch of fresh coriander finely chopped
1L of water or stock liquid (the more water you add, the more ‘soupy’ it will be&hellipWinking
What to do:

Sauté the Onions, carrots and celery in a little water in a large heavy based saucepan.
When soft add the Garlic, then the Coriander, Cumin, Turmeric, Ginger and Curry Powder. Mix through well and cook off the spices. Do not burn.
Add the Lentils and enough water or stock to cover.
Cover with lid and simmer, checking constantly to see if there is enough liquid – adding extra water as required.
When the lentils are cooked, add the Zucchini, Cauliflower, Tomatoes and Tamari. Simmer until vegetables are cooked.
Check for flavour and add a small amount of Vegetable Salt or Tamari and more Curry Powder if required.
Serve with Yoghurt, fresh Coriander, Chutney, Papadams and brown rice.
Pumpkin and Chickpea Hot Pot

Pumpkin and Chickpea Hot Pot – Serves 6

½ cup Chickpeas (soaked overnight)
2 Kg Butternut Pumpkin (cubed 3cm)
1 medium Parsnip or sweet potato (cubed)
1 Red Capsicum (cut in 2cm squares)
1 Onion (sliced in 8 wedges)
2 small Zucchini (cut into chunks)
1/2 Cauliflower (in florets)
1 tsp. Coriander
1 tsp. Cumin
1 tsp. Turmeric
1x375gm tin Tomatoes (organic, crushed)
4 tbsp. Tomato Paste (organic)
½ cup Water
2 tbsp soy sauce or tamari
2 handfuls Fresh Coriander (chopped)
What to do:

Preheat oven to 200 degrees celcius.
Cook chickpeas in rapidly boiling water for 1 hour.
Lightly steam cauliflower.
Mix spices together. Sprinkle spices over onion and roast.
Roast on separate trays – butternut and parsnip till just cooked. Roast Capsicum and Zucchini together till just done.
Mix tomatoes together with tomato paste, water and Braggs to make tomato sauce.
Lightly toss together the roasted vegetables, cauliflower, chickpeas and the tomato sauce and place into a casserole or baking dish.
Lower oven temperature to 160c and gently heat hotpot in oven with lid on.
Once the dish is hot, stir in fresh coriander and check seasonings. Serve with rice for a wonder winter meal.
Enjoy & be well!

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A Favourite Quote

The thought manifests as the word;The word manifests as the deed, The deed develops into habit;and the habit hardens into character.So watch the thought and its ways with care;and let it spring from love born out of concern for all beings…As the shadow follows the body. As we think, so we become.

From the Dhammapada, Awaken the Buddha Within by Lama Surya Das

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