recipes Archives - Awaken Your Health
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Paleo Caramel Sauce Infused with Christmas Spices

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As the festive season comes along with many indulgent foods, it can be comforting to know the healthy alternatives to choose from. Our Naturopath Suzie is sharing her passion for deliciousness with everyone – this paleo version of caramel sauce can be drizzled over ice cream,  Christmas cake, pancakes, stewed fruit, caramelised bananas … or whatever you desire!

Ingredients

Method

Combine all ingredients together in a saucepan, simmer oSauce 5ver a low heat for 5-10 minutes allowing the spices to infuse through the sauce.

Serve immediately, or store in the fridge for up to 3 days.

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Fertility Superfood: Maca

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Maca

When it comes to fertility superfoods, Maca certainly stands out from the rest. This Peruvian root is a member of the cruciferous family that resembles a radish or a turnip. Maca is a rich plant source of calcium, magnesium, selenium and iron as well as being relatively high fatty acids and protein. This powerful superfood functions as an adaptogen—a natural substance that produces an adaptive response to stress, supporting our handling of life’s daily stressors. According to Peruvian biologist Gloria Chacon de Popovici, PhD, maca stimulates the hypothalamus and pituitary gland to produce balanced levels of sex hormones including follicle stimulating hormone, oestrogen, testosterone and progesterone, while also regulating the adrenals and balancing stress levels. This is why Maca has been used for centuries as a superfood to boost energy, resilience, vitality and libido, while promoting fertility and overall well being.
Maca is great for individuals with menstrual irregularities, bothersome pre-menstrual symptoms, endometriosis, acne and for reducing the symptoms of menopause. At AYH we also recommend it to couples trying to conceive. We advise taking about 1 tablespoon of the dried root daily. Maca can be purchased at most health food stores and is a simple addition to bliss balls, smoothies, natural yoghurt, oats and healthy baked muffins.
Enjoy this below recipe as well! 

Magic Maca Warrior Balls

½ cup raw pumpkin seeds (pepitas)
½ cup raw almonds
½ cup raw sunflower seeds
1 tbs chia seeds
10 organic medjool dates, pits removed
3 tbs maca root powder
2 tbs water
2 tbs coconut oil (heated if solid) 

Method

In a blender or food processor, blend all the ingredients aside from the  dates and water, until a course consistency is reached.

Add dates and continue to blend. Add water 1tbs at a time until a dough forms.

Roll into balls and store in fridge up to 2 weeks.

Wishing you all peace & happiness. 
Yours in good health,
Tabitha x and Madeleine

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Gwinganna Retreat

I am feeling genuinely refreshed and re-inspired following a beautiful stay at Gwinganna Health and Lifestyle Retreat. Gwinganna Retreat is on a plateau in a hidden region of the Tallebudgera Valley, Sunshine Coast, QLD. It is a serene ‘escape’ from the modern age of technology, allowing people to really focus their attention on their own health and wellbeing. Amongst other things, I discovered on my 6-day retreat that it is entirely possible to survive almost a week without an iphone, laptop, the internet, coffee, wine or chocolate! And I felt amazing for it. What a revolution! It was good to re-connect back in with nature and with my inner-self.

Gwinganna functions on four simple ‘health’ philosophies:

  • Regular, Functional Movement
    • Fostering emotional Wellbeing
    • Effective management of Lifestyle Stress
    • Nourishment – almost all food served at Gwinganna has been organically grown on the property & is prepared innovatively by their top organic chefs.

All of these philosophies are implemented daily at the Gwinganna Retreat & are specifically directed towards maintaining optimal wellbeing and therefore are ‘preventative medicine’ concepts. Gwinganna’s world-class Spa was outstanding – my personal favourite being the sublime ‘crystal steam room’ followed by a cold shower and crushed ice form the ice machine – enlivening!

With ‘Nourishment’, in particular, Gwinganna’s organic food philosophy is based around the belief that Mother Nature knows best. I especially enjoyed their focus on Low Human Intervention Food – (Low HI foods) – where food has undergone no or minimal changes from it’s place in nature to your plate.

For example, a piece of sweet potato may have been steamed or roasted, but it is still recognizable as a sweet potato the way it came from the earth. Too many foods today have lost this simple but essential philosophy. It was really wonderful during my stay to re-evaluate my relationship (as a Nutritionist, mother, and woman) with food – and to be reminded of the meaning of true nourishment.


Choose Low Human-Intervention Foods!

As inspiration; I have included below a recipe from Gwinganna’s fabulous cookbook:“From garden to gourmet”; plus have included some photos of the organic vegetable garden from which we ate. Enjoy!

Tahini Balls

½ cup tahini
1/2 cup honey
1/2 cup coconut
1/2 cup LSA
1 cup dried fruit of your choice (I used organic dried apricots)
1/4 cup chopped almonds (soaked overnight in water)

Mix all the ingredients together to make a stiff mixture. Use more coconut if necessary. Shape and roll into balls with dampened hands and coat with coconut or LSA.

The Organic Veggie Garden
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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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