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Paleo Chicken & Kale Burgers

11/24/2014

One thing I really like to do when I am in the mood is make a big batch of healthy food. That way there is always something nutritious in the fridge that I can quickly cook up when I am time poor or just not in the mood to spend too much time in the kitchen! My paleo chicken and vegetable burgers are one of my favourites for just that. They are also really brilliant for anyone wanting to avoid or reduce their carbohydrate intake. Serve them up with a big, green salad and you have a tasty, delicious low carb meal that is really satisfying. Don't be afraid to play with the size of the burgers and the vegetable content. You can make smaller burgers that really hit the spot as a mid arvo snack that will keep feeling full and nourished until dinner. Try mixing up the flavours too, add some different herbs to create a Moroccan or Thai taste.

This recipe is an absolute favourite with kids and adults alike for snack or lunch. My daughter loves hers served in a sandwich with home made tomato sauce for a delicious, filling school lunch. Pop a couple in your favourite My Green Lunch Box container with some salady bits and you have a super tasty lunch right there.

Nutritionally speaking there is also a lot to love, they pack a protein punch to help balance your blood sugar levels and keep you feeling full. There is also 3 different vegies in here, that always makes me happy :) Kale is, of course, one the superfoods of the moment, with plenty of very good reasons. Kale is rich in iron and per calorie, has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more. It also has more calcium than milk per calorie, which aids in preventing bone loss, preventing osteoporosis and helps maintain a healthy metabolism. High Vitamins A, K and C and with a rich sulphur content that supports the detoxification pathways of the liver, it is little wonder kale is is known as 'The Queen of Greens':) One of the great things about these burgers is that you will hardly notice the sneaky vegetables throughout, making them an ideal food to help you hit your daily vegie quota. They are also just plain yum. Enjoy.

INGREDIENTS

300 grams organic/free range chicken mince
2 cups chopped sweet potato
2 cups spinach/kale/silverbeet
1 cup chopped broccoli
onion
2 cm cubed ginger
1 organic egg
salt and pepper to taste

Fry diced onion and ginger. Set aside when done.
Steam vegetables.
Once vegetables are very soft place in mixing bowl and 'mash'. Add onions and ginger along with chicken mince and combine all ingredients.
Crack egg into a cup and beat with fork.
Add beaten egg to all ingredients in mixing bowl and stir through.
Salt and pepper to taste.
Form patties and fry in olive oil until golden brown.

*You can also bake smaller rissoles in the oven or try adding fresh coriander to mix.

* Refrigerate left over uncooked patties.

Add salt and pepper to taste.

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Why I Choose Organic Foods?

11/19/2014

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As a Nutritionist my primary goal is to encourage those around me to consume a fresh, unprocessed whole food diet, packed with vitamins, minerals and living enzymes – it has such a profound influence on the state of your health and wellbeing. ‘Let Food Be Your Medicine’, as Hippocrates said. Needless to say I am also a massive advocate of organic foods. However, for many the choice between buying organic and conventional foods can be a difficult one. To me, it seems like this issue has everything to do with cost, right? Because otherwise it would be a non-issue! Given the choice between consuming foods sprayed with chemicals and many with added antibiotics and hormones, or foods without, I don’t think anyone would choose the former.

Here is my top 5 list of why you should choose organic food, I hope it helps making the switch just a bit easier….

It's Better For You! Organic foods are more nutritious!
Although this has been a controversial issue, it is now widely conceded that organic foods have a much higher nutritional content. Because organic fruit and vegetables are grown for longer than conventional foods, their water weight is generally lower and their mineral content is higher. A comparison of conventional and organic apples, potatoes, pears, wheat and sweet corn again put organic food on top, with far greater amounts of calcium, zinc, iron, magnesium, molybendeum and potassium. More fertile soils also offer a better feeding ground for animals. Organic milk has higher levels of Vitamin E, betacarotene, antioxidants zeaxanthine and lutein, and cardio-protective Omega 3 fatty acids.

Organic Foods are higher in antioxidants
Research conducted by Dr Charles Benbrook reveals that on average, organic foods contain about one-third higher levels of antioxidants. These phyto-nutrients play a critical role in preventing and reversing cardiovascular, inflammatory and auto-immune diseases. They also have a profound anti-cancer action.

Pesticides and chemicals are harmful to your health
Most conventionally grown foods contain pesticides and other chemical residues. Over 40% of all non-organic fruit, vegetables and bread tested in 2005 contained pesticides according to the Government's Pesticide Residues Committee. The results for some foods were even worse. For example, chemicals were found in all oranges tested, over 90% of bread, 72% of grapes and 95% of pears. A recently published study shows that as little as parts per billion of a common herbicide can damage the reproductive system. In fact, many pesticides are known as 'endocrine disruptors' due to their ability to impair normal hormone signaling. Particularly affected are the immune, hormone and reproductive systems. Endosulfan, a DDT relative, has oestrogenic properties and is found in more food than any other pesticide. Studies by the US Centre for Disease Control found a cocktail of many toxic chemicals in the blood and urine of most Americans they tested. On a simpler level, any toxic substance imbibed will place stress on the primary organ of elimination - the liver. This reduces or slows the detoxification capacity of your body.

It's Better For Your Children!
It is a well-established fact that the foetus, infants and small children are more vulnerable to the toxic effects of pesticides and chemicals. Because many of their vital systems and organs are still continuing to grow and mature, exposure to pesticides and toxic chemicals during critical periods of development can cause permanent, if subtle, damage while causing no harm in adults.

"More than 1 million children between the ages of 1 and 5 ingest at least 15 pesticides every day from fruits and vegetables. More than 600,000 of these children eat a dose of organophosphates that the US government considers unsafe and 61,000 eat doses that exceed benchmark levels by a factor of 10 or more"
www.environmentaldefense.org
There is no time more crucial to consume organic foods than during pregnancy and childhood.

It's Better For The Environment!

Organic agriculture provides a basis for sustainable farming
By incorporating environmentally sensitive practices such as crop rotation, composting, biological pest control and irrigation management, issues such as soil erosion are avoided. Organic farmers are helping to repair and sustain our soils, waterways and our fragile environment by using long-term farming solutions that support natural ecosystems. The conventional, intensive farming practices exhaust the soil, depleting it of vital minerals and nutrients. The resulting soil degradation is the single biggest threat to sustainability.

Reduced food miles
In simple terms food miles refer to how far your food travels - from paddock to plate - and is an indication of how environmentally friendly your food is. Given that most organic foods are grown locally, food freight is reduced, resulting in a reduced consumption of fuel and energy. Less greenhouse pollution is then released, having a positive impact on the global climate. Organic foods are also able to store carbon (CO2) more effectively in the soil and so further reduce carbon emissions.
Always check where your food comes from. Organic imports (tinned foods, biscuits, etc) can still have massive food miles so choose the local option when possible.

Organic Foods Are GMO Free

So what makes organic food 'organic'? Organic or biodynamic foods are grown without the use of synthetic pesticides, fertilisers, herbicides or livestock feed additives such as antibiotics or steroids. There is no use of genetically modified components and foods are not exposed to irradiation. Organic animals are always free-range and farming practices are environmentally sensitive

Organic Foods Just Taste Better!
Because organic foods are grown for longer, their water content is reduced and their mineral content is higher. This gives a richer, fuller taste to foods.
So just how easy is it to buy organic foods? We are fortunate enough to have fresh, nutritious, delicious organic foods readily available. Try one of the growing ‘army’ of farmers' markets that have popped up recently, or your larger fresh food markets. Many major supermarket chains now stock organic fruit, vegetable and grocery lines. Plus there are numerous on-line options that have home delivery services. Too easy!

So join the growing numbers that are making the switch. Organic products are the world's fastest-growing food sector. Support your environment, reduce climate change and enhance the health and vitality of your family and those you love. Go ahead and indulge in sumptuous, tasty, organic foods and enjoy knowing you are helping to create a better future for our planet.

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Best Fast Food Choices

11/12/2014

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With Christmas fast approaching and, no doubt, a little extra shopping time ahead, it's pretty easy to get caught out hungry with no snacks in your bag to keep you going. The trick is not giving into the first take away food you stumble across. If you really need a quick 're-fuel' there are some better, healthier choices you can make. I was interviewed by Fernwood Women's Gym to give my opinion on the the best fast food choices available. Here is the article ...

Best Fast Food Choices
http://www.fernwoodfitness.com.au/weight-loss---exercise/recipes---nutrition/all-nutrition-articles/best-fast-food-choices/
When you’re on the run or working late, sometimes takeaway is the only cure for a rumbling tummy. We asked the experts how you can enjoy fast food while watching your weight.

With 2.6 million Australians eating at fast food restaurants every day, it’s crucial that we learn how to make healthy choices. Many fast food outlets now display kilojoule counts for their foods, but when that’s not an option, there are some good rules of thumb to follow.

Where possible, aim for make-your-own meals, such as salads or sandwiches, which give you more control over the ingredients. “Often pre-made food is loaded with unwanted surprises that provide unnecessary kilojoules,” explains dietitian Natalie Edwards (natsnutritiousdelicious.com). “For example, pre-made sandwiches can contain butter, dressings and full fat cheese, and are often heavy on meat and lacking vegetables or salad.”

When in doubt, nutritionist Lindy Cook (thenutritionguru.com.au), suggests choosing the freshest and least-processed options. “Always get some vegetables or salad, and make sure you’re well hydrated because if you are thirsty you’re more likely to crave sugar and feel hungry,” she says.

Here are the experts’ tips for navigating the various cuisines to keep eating healthily when you’re on the run:

Burgers
Our burger choices are no longer limited to just McDonald’s or the local fish and chip shop. These days, gourmet burger stores are everywhere, offering healthier choices for people who love their food nestled in a bun.

Considering our number one dietary aim is to get vegetables, low-GI carbohydrates and protein into every meal, burgers can easily tick all boxes. “Burgers can be a great way of getting good, clean, filling food,” Cook says. “Make sure you buy one from somewhere that uses quality mince that’s not highly processed and put lots of salad on it. It’s not hard to put things like beetroot, grated carrot and onion on a burger.”

Reading the menu carefully will usually help you get a good idea of how healthy the burger is. Ask for a wholegrain bun and avoid deep-fried options, such as chicken schnitzels. “Avoid anything that says words like ‘double’ or ‘the works’,” Edwards suggests. “I recommend you choose one source of protein, such as meat or cheese or egg, to save yourself kilojoules – just skipping cheddar will save you about 290 kilojoules and three grams of saturated fat.”

Sushi
Sushi is one of the first ports of call for health-conscious takeaway eaters thanks to the fact it contains iodine, protein and is usually low in saturated fat. “Seaweed is a good source of iodine, which is good for the thyroid and for brain functioning,” Cook explains. “Sashimi is also a good clean protein mix – if you have that with a side of vegies, it would be a great meal,” Cook says.

Two hand rolls is the experts’ recommended serving size, but remember that not all rolls are created equal. “Stay clear of the tempura and anything deep fried or battered,” Edwards says. Also go easy on the mayonnaise, which can be high in sugar and fat, as well as soy sauce, which adds a lot of sodium to the meal. “It’s best to go for a brown rice option because it has a lower GI and will keep you fuller for longer,” Edwards says. Fish fillings, such as tuna or salmon, help you clock your recommended three serves of fish each week.

Most people tend to think of sushi as a stand-alone food, however accredited practising dietitian Katie Pennells from Nutrition Solutions Sydney recommends you think about adding some more vegetables and protein to the mix. “Have a seaweed salad on the side or edamame beans, because they are a good source of protein and have fibre – just make sure you go for the no salt versions,” she suggests.

Mexican
Mexican food lovers are rejoicing about the recent surge in takeaway burrito bars utilising fresh flavours, such as chilli, coriander and jalapeños. But like all takeaway foods, there are more sensible choices on the menu. “Watch out for the serving size,” Pennells says. “If it’s a large one, consider having half and sharing with a friend. Otherwise, you’ll need to think about what you’re going to eat throughout the rest of the day – you might have to cut back on snacks.”

The best way to max the health quota of your Mexican meal is to increase the salads and decrease the toppings. “The principles of beans and vegetables are fantastic,” Pennells says. “But you need to be careful of the toppings. I would opt for a little bit of guacamole, because it has good fats, but skip the sour cream and the cheese if you already have protein coming from meat or beans.”

Nachos and hard-shell tacos are higher in fat due to the fact they’re deep-fried, so opt for soft shell tacos or a burrito and ask for extra salad, and some hot sauce, if you’re game. “Chilli can speed up the metabolism,” Cook explains. “But if your digestive system is playing up or you have heartburn, you don’t want too much.”

Italian
When it comes to pizza, thin crusts are your healthiest bet. “Steer clear of thick crusts and stuffed crusts,” Pennells suggests. Choose lean protein sources and a few different vegetables for toppings. “Chicken breast or seafood are good options, and always ask for less cheese,” Edwards says. Some pizza shops now offer ingredients like broccoli, bok choy and artichokes, so pile on as many vegetables as you can. “Avoid options like barbecue meatlovers, as they tend to be covered in processed meats, which are high in saturated fat and sodium,” Pennells says. “Plus barbecue sauce has lots of sugar.”

As for pasta, the challenge is keeping your carbs in check. “Usually an entrée size is enough – the large tends to be a gross overestimate of what we really should be eating,” Pennells says. Keep in mind the dietitians’ trusty plate rules (half vegetables, one quarter protein and one quarter carbs) when eating pasta. “Have a side of vegetables and go for a tomato-based pasta sauce over a creamy one to reduce the amount of fat,” Pennells says.

Asian
The great thing about stir-fries and curries is that they tend to be packed with vegetables. The downside, is that the sauces can be high in sugar, fat and salt. Pennells suggests steering clear of curries, as the coconut milk and creamy sauces tend to be high in saturated fats, and instead opt for stir-fries cooked in oyster sauce, ginger, chilli, basil or garlic. “Clear soups are always a good option – just ask for extra vegetables,” she says.

Always check that your meal doesn’t contain flavour enhancers. “They often put the chemical flavour enhancer MSG in, and some people can be sensitive to it – it can keep you awake and upset your digestive system,” Cook says. Opt for lean meat and brown rice where possible.

Fish & Chips
Fish and chip shops certainly offer their fair share of unhealthy options, but Cook says it’s one of the easiest food venues to get a really healthy meal. “Choose grilled fish, making sure they don’t salt it too much, and ask them for a big salad to have on the side,” she says. “All of the extras like potato cakes and dim sims are often filled with trans fats.” A squeeze of lemon will moisten the meal without adding the kilojoules of a sauce like tartare.

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Grain Free Muesli

11/11/2014

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One of my favourite things to do is visit my local bulk whole food supplier, The Staple Store, to stock up on some of my cooking basics. My goal is to buy local, organic food in bulk when ever possible, avoiding unnecessary packaging, chemicals and ensuring 'low food miles'. Local farmers markets are also a great option to help me achieve this, check out what's available in your area.

I came home with plenty of goodies to make a big batch of my grain free muesli. I absolutely love any meal with an added 'crunch' and this mix definitely offers that, plus is a great way to get your muesli hit - without the grains. It's a much better option for your digestive system and tastes delicious. Buckinis are one of the core ingredients and chances are you may not have heard of these little treasures. Made from activated buckwheat and, unlike the name suggests, contain no wheat at all and are completely gluteen free. In fact buckwheat is not a grain at all, but derived from a fruit - the rhubarb family. It has a high protein content, with all essential amino acids and is especially high in Lysine, Tryptophan and Arginine. This is particularly important since the body cannot produce essential amino acids on its own and depends entirely on food sources to get them. Buckwheat is also considered an alkaline grain. You can find activated buckinis in most health food stores, I use the unsweetened version.

Simple Grain Free Muesli

2 cups chopped roasted almonds
1 cup chopped macadamias
2 cups unsweetened buckinis
1 cup chopped goji berries/dried blue berries or a mix of both
2 cups shredded coconut
1 cup chopped pumpkin seeds
I gave the almonds, macadamia nuts, goji berries and pumpkin seeds a quick whiz in my thermomix to get the right consistency. You can do it buy hand or in your blender, just make sure they are not completely ground up so you have the right consistency for muesli.
Mix well and store in an airtight container.
Serve with your almond milk, chia seeds and fresh berries. Mmmmm

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Chia & Apple Porridge

11/10/2014

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I was lucky to enjoy extended long weekend at the Coast recently and, as per the dependably changeable Melbourne weather, we had some chilly starts to the day. This called for a warm breakfast to get me going so I made this - chia and apple porridge with vanilla and cinnamon. Not only is it delicious, it's grain free and made with absolutely no added sugar. The apple gives it a natural sweetness so you really don't need to add any sweetener. Chia is really high in essential fatty acids, calcium, iron and soluble fibre so it's a great food to start your day with.

Chia and Apple Porridge
3 tblsp chia seeds
1 cup almond milk
1 apple - grated
1 tsp natural vanilla essence
1/4 tsp cinnamon

Place all ingredients in saucepan and simmer for 5 minutes or until the chia starts to expand and thicken. Serve warm with goji berries/fresh berries, desiccated coconut and a sprinkle of nuts and seeds.

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Life Changing Loaf of Bread

11/8/2014

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Last night I finally made the much talked about 'life changing loaf of bread' from the amazing My New Roots (check out their site if you haven't already, it is full of beautiful, healthy recipes). All I can say is that I had a very full stomach by the time I went to bed, the bread was so deliciously nutty and tasty I couldn't resist helping myself to a a couple of (largish) serves. Of course knowing that all the ingredients were super healthy made it a guilt free pleasure. I guess the question has to be asked, will this loaf of bread change my life? The answer has to be a resounding yes! This morning I served my fresh poached eggs (from our happy chickens scratching around the back yard) on my toasted home-made bread. Yum! I really don't see myself buying any other bread for the time being, not when I have this delicious loaf in my fridge and I know exactly what all the ingredients are.

So what is so good about it? Firstly it was really simple to make (and that is always VERY important to me). I happened to have all the ingredients floating around my cupboard which was even better. From start to the finish making the loaf took me less than ten minutes, another big plus in my book. Of course, it is the ingredients that make it the absolute winner though. Lets take a look......

Psyllium Husks a soluble fibre, great for your digestive system and also useful in lowering cholesterol. These help bind the loaf together.

Chia Seeds By now you all know they are one of my all time favourites! They contain; 4 times the antioxidant level of blueberries, 5 times more calcium than milk, 7 times more Vitamin C than oranges, 3 times more iron than spinach, twice the potassium content of a banana, 8 times more Omega 3 essential fatty acids than salmon and 15 times more magnesium than broccoli!

Sunflower Seeds Good source of selenium, high in magnesium and Vit E, these small seeds help prevent ‘bad’ cholesterol from sticking to the walls of your arteries.

Coconut Oil does not turn rancid and oxidize when heated, unlike many other oils (including olive oil). So use it for frying, baking – anything really that requires heating in the kitchen. It does not elevate cholesterol due to its medium chain fatty acids content and even promotes weight loss. Lauric acid, a constituent of coconut oil, has anti-fungal and anti-bacterial qualities

Rolled Oats the high fiber and complex carbohydrates slow down the conversion of this whole food to simple sugars, to help regulate your blood sugar levels. It also helps remove your bad cholesterol (without affecting the good) .

Almonds & Hazelnuts protein, Vitamin E, Vitamin B and magnesium rich. They add a delicious crunch to the loaf.

Agave low glycaemic, mineral rich sweetener and a great alternative to regular sugar (although you do need to watch the high fructose content)

Flaxseeds high in omega 3 essential fatty acids, fibre and phyto-oestrogens

So now the question is, what will 'the life changing loaf of bread' do for you? I hope you love it as much as I do.

The Life Changing Loaf of Bread
Makes 1 loaf

Ingredients
1 cup / 135g sunflower seeds
½ cup / 90g flax seeds
½ cup / 65g hazelnuts or almonds
1 ½ cups / 145g rolled oats
2 Tbsp. chia seeds
4 Tbsp. psyllium seed husks (3 Tbsp. if using psyllium husk powder)
1 tsp. fine grain sea salt (add ½ tsp. if using coarse salt)
1 Tbsp. maple syrup (for sugar-free diets, use a pinch of stevia)
3 Tbsp. melted coconut oil or ghee
1 ½ cups / 350ml water

Method
1. In a flexible, silicon loaf pan (I used a regular bread tin and it was fine) combine all dry ingredients, stirring well. Whisk maple syrup, oil and water together in a measuring cup. Add this to the dry ingredients and mix very well until everything is completely soaked and dough becomes very thick (if the dough is too thick to stir, add one or two teaspoons of water until the dough is manageable). Smooth out the top with the back of a spoon. Let sit out on the counter for at least 2 hours, or all day or overnight. To ensure the dough is ready, it should retain its shape even when you pull the sides of the loaf pan away from it it.
2. Preheat oven to 350°F / 175°C.
3. Place loaf pan in the oven on the middle rack, and bake for 20 minutes. Remove bread from loaf pan, place it upside down directly on the rack and bake for another 30-40 minutes. Bread is done when it sounds hollow when tapped. Let cool completely before slicing (difficult, but important).
4. Store bread in a tightly sealed container for up to five days. Freezes well too – slice before freezing for quick and easy toast!

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Spring Time Cleansing

11/7/2014

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Spring is the season of new beginnings, of rebirth and renewal. We naturally begin to eat more lightly and cleanse the body of the heavier foods consumed during the colder winter months. Working in harmony with the season, foods still need to be cooked, but not as thoroughly. Stir-fry or lightly steam your vegetables to gain maximum nutrition yet still keep the digestive fires gently warmed.

Spring is also traditionally seen as the ideal time for the body to detoxify, with specific emphasis placed on the liver and gallbladder. Prime functioning of these organs is critical to ensure detoxification pathways function effectively and the 'recycling' of wastes is avoided. Some signs that your liver and gallbladder may need gentle support include: dark circles under the eyes, bad breath, difficulty losing weight, constipation and/or diarrhoea, bloating, weight stored around the abdomen, skin problems, hormonal imbalances, moodiness and fatigue.

Seasonally, nature supplies us with many of the foods that will support the detoxification pathways of the liver and gallbladder. Broccoli, cabbage, cauliflower, silverbeet and artichoke are all abundantly available and, as you will see below, all have a role to play in aiding liver function. Fruits such as pineapple and paw paw also reappear and both contain natural digestive enzymes that help break down foods and enhance digestive functioning.

Simple Ways to Get Your Detox On

Consume bitter foods.
Anything bitter will stimulate digestion and enhance liver function. Start the day with 1/2 a freshly squeezed lemon in warm water. Bitter greens include silverbeet, cos lettuce (outer leaves), endive, chicory, dandelion, raddichio and mustard greens
Foods rich in antioxidants help the liver in its detoxification role:
Vitamin C (broccoli, parsley, red fruits and citrus fruits)
Vitamin E (raw nuts and seeds, egg yolk, wheat germ)
Zinc (raw nuts and seeds, especially brazil nuts and cashews, eggs, whole grains, fish such as herring and oysters)
Selenium (raw nuts and seeds, especially brazil nuts and cashews, eggs, whole grains, fish and seafood, garlic and onion)
Foods rich in 'favourite' liver nutrients (lipotropics):
choline and inistol (whole grains, legumes, egg yolks and lecithin)
methionine (garlic, onion, legumes, eggs, yoghurt and sardines)
Carnitine (avocado, fish, beef and chicken)
B Vitamins (raw nuts and seeds, wholegrains and vegetables, especially leafy green vegetables and legumes)
Keep alcohol consumption low and stick with red wine (anti-oxidant rich) or vodka and soda (low sugar).
Bring in some fermented foods to your diet to help flood your gut with good bacteria. Fermented foods are really 'food as medicine' at their very best - they are foods that have been through a process of lactofermentation in which natural bacteria feed on the sugar and starch in the food creating lactic acid. This process preserves the food, and creates beneficial enzymes, b-vitamins, Omega-3 fatty acids, and various strains of probiotics. Natural fermentation of foods has also been shown to preserve nutrients in food and break the food down to a more digestible form. This, along with the bevy of probiotics created during the fermentation process, could explain the link between consumption of fermented foods and improved digestion.Think keffir, sauerkraut, tempeh, natural yoghurt and kombucha. There are many brilliant fermented foods available at your health food shop now. I am personally loving a side of Peave, Love and Vegetables green sauerkraut served up with my daily (and ever changing) protein combo. Of course, you can also make your own. Recipe coming soon ....
Steam foods or bake/fry in coconut or olive oil
'Good' fats generally improve liver function, support blood sugar regulation keeping us feeling full for longer, reduce inflammation and enhance our immunity. Phew, that's a lot of reasons to include some in your diet everyday! Think oily fish, nuts, chia seeds, hemp seeds, flax seed oil, olives and legumes. ALWAYS check your fish is sustainably sourced. Our oceans are incredibly depleted and we need to do our bit to help conserve those that are left.

Dandelion root tea is a natural liver tonic. With a slightly coffee-like taste, it can be drunk with soy milk, milk, honey and ginger and will enhance the detoxification role of the liver and improve bowel function.
Remember that grains put a strain on our digestive system and can 'feed' the wrong bacteria, leading to food sensitivities and compromised immunity. Try going grain free during a period of detoxification to give your gut a break. Coconut flour and buckwheat flour are both okay to use during this time and can help you feel a little less deprived. Try my http://www.thenutritionguru.com.au/blog/category/zucchini-and-carrot-fritters to start your day.
Foods that accelerate healing in the liver include chlorophyll-rich foods (wheat or barley grass, spirulina and chlorella, along with green, leafy vegetables). Mung beans and their sprouts, seaweeds, lettuce, cucumber, watercress, tofu and millet improve detoxification.
Cut the Sugar! Leave out the processed, sweet foods and your digestion will improve, detoxification pathways function better, energy levels will rise and your body will thank you for it. Yes, it is hard to do, studies show sugar is more addictive than heroin, but the amount we are consuming in Australia is one of the factors contributing to the sad fact we are now officially one of the worlds fattest nation. If you are looking for a healthier sweet treat, try my http://www.thenutritionguru.com.au/blog/category/raw-cacao-slice
Incorporate a 'green smoothie' into your daily diet. This is a really simple way to get a big bang of nutritional goodness into your day. Use almond milk (Pureharvest - avail from your supermarket - or fresh) or coconut water (I use Raw C) as a base and combine ingredients like silverbeet/spinach/avocado/lettuce/apple/banana/lemon/cucumber/berries. Throw in some protein (my favourite at the moment is Amazonia Raw Protein) and chia seeds and blitz. Frozen fruit adds an extra thickness and creaminess to an already delicious combo.
Sulphur compounds found in the cabbage family and dandelion can improve the detoxification process of the liver. These foods include: brussel sprouts, cabbage and garlic.

Remember, by using 'food as medicine' and eating in harmony with the seasons you are giving yourself the best chance to achieve optimal health. Organic foods support this process and reduce the chemical load placed on the liver. Happy spring cleaning.

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Healthy Sweet Treats

11/6/2014

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So your day on a plate has looked pretty good so far. You have eaten some complex carbohydrates (wheat free where possible), plenty of protein (with vegetarian options), good fats, vegetables and a serve or two of fresh fruit. Now you want something a little extra, a reward at the end of a busy day. Let’s face it, we all love a sweet treat now and then! Eating a healthy, nutritious diet doesn’t have to mean never having sugar again. To me it is all about balance – a ‘clean eating’, ‘whole food’ diet can still include some indulgence. Of course those sweet treats shouldn’t be daily, but you really can enjoy some guilt free deliciousness occasionally. Here are a few of my nutritional tricks of the trade to keep your healthy treats just that – healthy.

Protein
By including protein you help ensure your blood sugar levels are balanced. Protein keeps you feeling full for longer by increasing your brain’s levels of ghrelin, the hunger hormone that tells you when your belly when it is full. It helps you avoid those blood sugar highs and lows that so often come with eating sweet foods. Try to include some nuts, nut butters, LSA, hemp seeds, coconut flour, seeds or a dollop or two of yoghurt with your treats.

Raw cacao

Who would have thought eating chocolate could be good for you! I love cooking with raw cacao because, not only do I love dark chocolate, it has amazing health benefits. Raw cacao is dark chocolate in its most unrefined form and to the Aztecs, it was the food of the Gods. Some of its many health benefits include:

More antioxidant flavonoids than any food tested so far, including blueberries, red wine, and black & green teas
The highest whole food source of magnesium.
The theobromine naturally found in raw cacao stimulates the release of endorphins that provide a gentle anti-depressant action

So kick back, relax and enjoy some raw cacao deliciousness knowing your mood will naturally be uplifted, your nervous system nourished and free radicals banished.

Coconut oil

Another superfood that helps to keep you feeling full for longer! Good quality virgin coconut oil is more satiating than simple carbohydrates and sugars. It contains medium-chain fatty acid (MCTs), whereas most saturated fats are long chain-fatty acids. These MCTs are more easily metabolized, providing quicker energy, improved blood sugar regulation and are not typically stored as body fat. When combined with protein, it you can fuel your energy reserves properly, and get you off the sugar roller coaster. Even better, a study reported in the Journal of Nutrition found that coconut oil boosts metabolism. Researchers found that participants who consumed two tablespoons of coconut oil per day burned more kilojoules than those who consumed less. Coconut oil will not turn rancid and oxidize when heated, unlike many other oils (including olive oil), so it is ideal for heating and baking. Try using it instead of butter when making goodies like Anzac cookies, muesli slice and hedgehog.

Healthy Sweeteners

There really is no excuse for using white, refined table sugar any more as there are just so many mineral rich, low glycaemic alternatives out there. Think maple syrup, coconut sugar, organic cold pressed honey, agave nectar and brown rice syrup. Brown Rice Syrup is a fabulous substitute for sugar and one of my favourites. As the name suggests, it is a whole food derived from brown rice. Even better it is completely fructose free (hooray!) and has a low glycaemic level, so it doesn’t send you off into the crazy blood sugar highs and lows that sugar can. I use Pure Harvest Brown Rice Syrup. The taste is not as sweet as other sweeteners and that is one of its added benefits. This ‘reduced’ sweetness gives your body (and your taste buds) a chance to adapt and not need those sugar hits for instant energy pick-me-ups

Home Made

There is a reason why this is my final point – the only way you can really control the health and nutritional content of your treats is to make them yourself. As always, if you have children I really encourage you to get them cooking with you. They can help you choose the recipe, shop and then create. Talk to them about the ingredients you are using and their health benefits, there really is no better nutritional ‘education’ than learning to cook a ‘whole-food’ diet with your parents. As Jamie Oliver likes to say “pass it on”.

Here is one of my absolute favourite healthy, sweet treats using all the elements I discussed. Enjoy!

Raw Cocoa Fruit & Nut Slice

Ingredients:

1 cup raw macadamia nuts

½ cup raw cashews

½ cup raw almonds

½ cup sunflower seeds

1 tbsp each chia seeds and flaxseeds, ground

1 cup fine desiccated coconut

16 prunes, pitted

10 fresh dates, pitted

¼ to ½ cup water

2 tbsp rice syrup/honey/maple syrup (you may like a little more - too taste)

1 tsp pure vanilla essence

1 cup raw cacao

1 tbsp cold pressed coconut oil

Method:
1. Place macadamias, cashews, almonds, sunflower seeds, flaxseeds, chia seeds and coconut in food processor until broken up into crumb size. Set aside in large mixing bowl.
2. Melt the coconut oil, sweetener of choice and vanilla essence.
3. Blend the melted coconut oil/sweetener/vanilla essence with prunes and dates. You may need to add half the dates and prunes to begin with as it gets quite gooey! Add a little water if needed.
4. Process until well mixed the add to the mixing bowl with the other ingredients and blend together by hand.
5. Press the mixture evenly into a plastic container 30cm x 20cm, cut lines for squares and refrigerate. When firm, remove and break into squares and place in air tight container

2 Comments

Spinach and Ricotta Frittata

11/6/2014

1 Comment

This is one of my favourite 'on the run' recipes. It is so quick and simple to make, but still really tasty and filling. The eggs and ricotta cheese pack a protein punch and there are a couple of vegetables in there to keep me happy! I have brought it along to friends houses for lunches and afternoon teas, taken it to work with a salad for lunch and sent daughters off to school with a slice for their lunch or snack. The simple mix of flavours makes it a winner with everyone! This recipe is sugar and gluten free and ideal for anyone following a low carbohydrate diet.

Ingredients

300 g ricotta cheese

3 eggs

3 handfuls fresh spinach

1/2 handful onion, chopped

1 tablespoon parsley, chopped

1 tablespoon basil, chopped

1/2 handful cherry tomatoes, halved

Method

Lightly stir-fry chopped onion in pan with extra virgin olive oil.
Wilt spinach and press out excess water.
Mix ricotta, eggs, spinach, onion, parsley and basil together.
Brush a pie dish with oil olive and pour mixture in.
Place halved cherry tomatoes cut side up on top of mixture and gently press in.
Bake in oven at 180°C for approximately 30 minutes or until set.

Serve with an additional handful of allowed vegetables or salad per serve.

Serves 2

1 Comment

Navigating the Sugar Dilemma

11/5/2014

37 Comments

Without doubt sugar is one of the hottest nutritional topics of the moment. Everywhere I go these days there seems to be someone who is on the ‘I Quit Sugar’ wagon (not that there is anything wrong with that) or advocating a new sweetener that has particularly amazing benefits. All of this information can leave you a little confused, right? Foods have trends too and what is healthy one day can be out of favour the next. One thing we know now is that eating too much sugar is NOT good for you. We have emerged from decades of consuming low fat, high sugar foods with an obesity epidemic! It may be surprising to know but Australia is now officially the fattest nation in the world. Clearly something is not right with that picture. We have finally learnt that consuming good fats (more on those next time) have a beneficial impact on our health and weight while too much sugar, especially the fructose kind, has led to a nation of overweight folk. So where do we go with this? To me the answer is in moderation. By all means, ‘quit sugar’ for a period of time, your health (and vitality) will thank you for it. However, if at some point it sneaks back in (make sure it is only ever a 'treat' food) you will need to make sure you don’t jump straight back on the slippery slide of blood sugar highs and lows that you get with too much sugar. So here is my rough guide to the sweeteners available out there to help you make the best – moderate - choice possible.

Agave Nectar

Agave nectar is a healthy, completely natural unrefined natural substitute for refined sugars and artificial sweeteners. Made from the Agave plant (yes, that is where tequila comes from) it has been used in native societies of Mexico for centuries as a sweetener and healing ointment. Agave is thought to have anti-bacterial properties that can heal wounds and fight off infections.

•      Agave ranks lower than many other sweeteners on the glycemic index, so it doesn’t cause extreme spikes in your blood sugar like common table sugar.

•      It is a natural sweetener that comes in a liquid form similar to honey and can be used as an alternative to traditional white and brown sugar

•      The calories in a serving of traditional white sugar and agave nectar are the same so you still need to be mindful of your intake. However, because it is about 1 ½ times sweeter than sugar, you tend to use less.

•      Be aware that agave contains the highest levels of fructose of any commercial sweetener. Fructose suppresses the release of our three major satiety hormones (insulin, leptin and cholecystokinin) and instead of being used by the body like other forms of energy it goes straight to the liver where it can be converted into fat. This explains why our ever increasing consumption of fructose in foods is one of the key factors contributing to our obesity epidemic.

•      Agave can range from 90% to a lesser 55% fructose. Choose 100% organic, with minimal processing to ensure a lower fructose content

Coconut Sugar

·         Coconut Sugar is a great tasting cane sugar alternative produced from coconut palm blossoms. It has a rich toffee-like             flavour.

•      Naturally low on the Glycemic Index (GI), which has benefits for weight control and improving glucose levels in people             with diabetes. Its GI rating is 35 compared to most commercial Honeys GI 55 and Cane Sugars GI 68

•      It also has a nutritional content far richer than all other commercially available sweeteners.

•      Coconut Sugar has a high mineral content. It is a rich source of potassium, magnesium, zinc and iron. In addition to this it         contains Vitamin B1, B2, B3 and B6. When compared to brown sugar, Coconut Sugar has twice the iron, four times the                 magnesium and over 10 times the amount of zinc.

•      It has fewer calories than honey or agave nectar.

•      It is the most sustainable of all the sugars. Coconut palms produce an average of 50-75% more sugar per acre than sugar         cane and use less than 1/5th of the nutrients for that production.

•      The not so positive news is coconut sugar also contains around 40% fructose meaning the energy from it is poorly                     utilized and it tends to wind up being stored as fat, particularly when eaten in excess.

Stevia

Stevia has been widely used as a natural sweetener in South America for centuries and in Japan since 1970. It is completely natural and non-toxic, deriving from the sunflower family native to subtropical South and Central America

•      Stevia has zero calories!

•      It is high in chromium and has no effect on blood sugar levels making it the perfect option for people trying to lose                     weight and diabetics. One study showed stevia reduced blood sugar levels by 18% in type 2 diabetic patients.

•      Stevia aids weight loss in two ways; by increasing insulin sensitivity and reducing sugar intake and therefore calorie                 consumption.

•      Other health benefits include anti-hypertensive qualities – stevia may lower blood pressure.

•      It has to be said the only real down side to stevia is its taste – you really need to get used to the excessive sweetness. I             have friends who have grown to love their cup of tea of coffee sweetened with stevia and many recipes from fabulous             Nutritionist use it as the sweetener so there is absolutely no doubting its popularity or health benefits. All I can say is for         me, I am not such a fan it’s just too sweet.

Honey

Honey is about as natural as any sweetener gets. A good quality honey may also have a few added benefits and extra medicinal benefits that other sweeteners don’t. Manuka honey from New Zealand and Ulmo honey from Chile both have incredible antiseptic, immune stimulating and healing properties. Make sure you always opt for raw honey to ensure all of the valuable nutrients and enzymes are retained.

·         Honey has a high GI of 50, like table sugar, so needs to be used sparingly

·         It is also 40% fructose which means, once again, the energy produced from its consumption is not utilized by the body,         resulting in the production of fat, via the liver, that tends to ‘stick’.

·         Because honey is up to 50% sweeter than sugar so your sweet tooth will be more readily satisfied with smaller                         amounts.

·         A good quality, raw honey increases free-radical fighting, antioxidant content of your diet.

        Honey is a Paleo friendly sweetener

Brown Rice Syrup

Brown Rice Syrup is a fabulous substitute for sugar and one of my favourites. As the name suggests, it is a whole food derived from brown rice. Even better it is completely fructose free (hooray!) and has a low glycaemic level, so it doesn’t send you off into the crazy blood sugar highs and lows that sugar can.

·         The sugar profile in this syrup is 50% soluble carbohydrates, 45% maltose and 3% glucose. The glucose is immediately absorbed and metabolized, maltose takes from an hour to an hour and a half, and soluble carbohydrates take 2-3 hours to be metabolized and energy released. This results in constant supply of energy spread over a long time rather than a sudden rush (1)

·         I use Pure Harvest Brown Rice Syrup. It is 100% organic and has no issues with arsenic content (there has been some concern over this with other products). The taste is not as sweet as other sweeteners and that is one of its added benefits. This ‘reduced’ sweetness gives your body (and your taste buds) a chance to adapt and not need those sugar hits for instant energy pick-me-ups

·         Use it in cooking and baking. You won’t need too much (experiment, start with ¼ of a cup) to give those biscuits and muffins that sweet edge for taste and flavour.

(1)      From www.triedtastedserved.com

37 Comments

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Paleo Chicken & Kale Burgers

Why I Choose Organic Foods?

Best Fast Food Choices

Grain Free Muesli

Chia & Apple Porridge

Life Changing Loaf of Bread

Spring Time Cleansing

Healthy Sweet Treats

Spinach and Ricotta Frittata

Navigating the Sugar Dilemma

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