Nourishment Week Recipes

healty food

14021623_1182706711782123_2781159247944210024_nHere are some recipes if you need them. I haven’t included recipes for every meal as you won’t need them. I have attached the PDF link for printing. Happy Nourishing!

Recipes Nourishment Week

Green Smoothie

1-2 handfuls of greens (spinach, kale, chard, lettuce) 250mls coconut water or filtered water Fruit of choice(frozen banana, berries or mango are delicious) 2 tsp chia seeds 1-2tsp Flaxseed Oil or Hemp Oil 1 tsp Turmeric (if too much for taste add 1/2) 1/2 tsp Cinnamon 1 handful of cashew nuts or 1 tsp nut butter Protein powder (optional) clean proteins only no mass building ones! Blend and serve!

Green Smoothie Options and Flavours are endless! What makes a green smoothie? The green leafy vegetables of course!

Chia Seed Pudding

1/2 Cup Chia Seeds 2 Cups Coconut/Almond or Milk alternative  1-2 Tablespoons of Maple syrup or Honey Berries or Fruit of choice Cinnamon or vanilla or spice to taste Mix all ingredients together in a bowl & let stand for 10 minutes! Viola a simple, yummy breakfast or snack or dessert! The flavour options are endless! I love using 1-2 tablespoons of Cacao or Dutch Coco to make a yummy chocolate pudding. Just use in replace of other spice. Mint also goes really well with these puddings. And they make a fabulous on-the-go breakfast or snack option!

Rainbow Juice

Celery Carrot Leafy green of choice Beetroot Red apple ½ Kiwi ½

Juice all ingredients and add filtered water if desired. Juices are great as snacks

Rainbow Salad

Rainbow salad is just a salad that has various vegetables in it including various colours.

Examples – Beetroot ferment, sweet potato, avocado, cashew nuts, boiled eggs, spinach, grated carrot, red capsicum with tahini dressing.

Make sure salads have oil added such as olive or flaxseed, it is a good way of increasing good fats.

Add nuts and seeds to salads.

Always need protein such as eggs, chicken, fish, beans or leftovers.

Make them tasty; Instagram, Pinterst and Google have endless options & ideas!

Dressings

Tahini Satay

1-2 tablespoons (or to taste) Tahini (sesame seed paste)

Large squeeze lemon

Garlic

Boiling water

Mix paste, lemon and garlic pour in hot water and mix until combined and forms a sauce consistency. Great for meats such as turkey or chicken or over veggies.

Parmesan free Pesto

Blend olive oil, pine nuts, macadamia’s or cashews, basil, kale & spinach with garlic and lemon juice.

Satay

Almond or other nut butter, coconut cream or coconut milk, garlic, lemon and turmeric use as marinade or sauce.

Salad Dressings

  • Balsamic or Apple Cider Vinegar, garlic, herbs, lemon, olive or flax seed oil,
  • coconut cream and pomegranate (if in season)
  • avocado with lemon, salt, pepper and herbs.
  • Tahini, water, lemon juice, herbs

Chicken Bone Broth

1 chicken carcass (organic free range) 2-3L filtered water 2-3 cloves of garlic 1 teaspoon ginger 2 teaspoons Turmeric 2 tablespoons Apple Cider Vinegar Herbs of choice (thyme, bay leaves, etc) Any vegetables in fridge (carrot, leeks, broccoli, celery etc)

Place everything in a slow cooker and leave to cook (on low) overnight or all day (minimum 6 hours). Use your Broth as a stock in soups or other recipes requiring stock.

Vegetable & bean Soup served with Quinoa

2tbs Cold pressed Olive Oil

1 Brown or red onion

2-3 cloves garlic crushed

2 carrots

2 zucchini

3-4 stems of kale leaves (stalks removed)

1 cup of beans of choice (white, red, balck eyed)

½ cup frozen peas

½ cup red cabbage

½ red capsicum

1 can tinned organic tomatoes

1-2 tsp oregano

1-2 tsp basil

1 tsp Turmeric

1-2 tsp paprika

1 tbls fresh parsley

Squeeze of half a lemon

5 cups chicken bone broth

Heat oil in a large saucepan over medium-high heat. Add onion and garlic. Cook, stirring, for 3 minutes. Add, carrot, zucchini, capsicum, oregano, paprika, basil, turmeric. Cook, stirring, for 5 minutes. Add tomatoes with lemon juice and stock. Cover. Bring to the boil. Reduce heat to low. Cover. Simmer for 30mins, skimming surface occasionally to remove scum. Add cabbage & kale. Partially cover. Simmer for 10 minutes. Stir in peas, beans and parsley. Simmer for 5 minutes or until peas are cooked. Season with salt and pepper. Serve with cooked Quinoa (cook according to packet instructions).

Vegetarian Chilli

This is a Jamie Oliver recipe here is the link

http://www.jamieoliver.com/recipes/vegetables-recipes/kerryann-s-chilli-con-veggie/#PELMM4yD5Ow5cRyZ.97

I use chicken bone broth as my stock, I don’t use chilli or nutmeg and I use whatever beans/lentils I have in the cupboard. I serve mine with zucchini noodles, cauliflower rice or over spinach. I serve my children’s with rice.

Cauliflower and Vegetable Satay

Sauce

2-3 Tablespoon ABC Spread Nut Butter (to taste)

1 can organic coconut cream

2 tablespoons tamari

2 garlic cloves (crushed)

1 tsp ginger

1 tbs raw honey

1 tsp turmeric

Squeeze ½ lemon

Vegetables

½ Cauliflower

2 Zucchini

¼ broccoli

1 Bok Choy or handful of spinach or kale

1 cup chickpeas (organic canned or precooked from dried)

In a saucepan over medium heat, stir & heat the garlic, ginger, turmeric, nut butter. Add lemon, coconut cream, tamari and honey. Stir or whisk over heat until sauce looks relatively smooth. Once slightly simmering add all vegetables and cook until just soft. Serve with brown or red rice, cauliflower rice or zucchini noodles.

NB/ for my children I serve with rice or rice noodles

Pulled Chicken

1 whole chicken (organic/free range if possible)

1 Lemons (cut into quarters)

3 cloves garlic

Mexican Spice Rub (see recipe below)

Place whole chicken in slow cooker, drizzle with olive oil & squeeze of lemon, rub with Mexican Spice Rub, place lemon and garlic in cavity. Cook on low overnight or on high for minimum 6 hours. Shred chicken and stir through sauce and extra spice mix. Serve with rainbow salad, guacamole, fermented vege and Paleo wraps (brought or homemade).

Mexican Spice rub

1 teaspoon chili powder (add more if you like)

1 teaspoon garlic powder.

1 teaspoon onion powder (or 2 teaspoons crushed dried fried onions)

2 teaspoon dried oregano.

2 teaspoons paprika.

2 teaspoons smoked paprika

2 teaspoons ground cumin.

Season with salt and pepper

Mix all herbs & spices in a bowl, store in an airtight container, use for to rub over chicken, fish or meats and add to tomato based sauces for Mexican flavoured dishes,

 

Sauce for Pulled Chicken

1 tablespoon tomato paste 1/2 teaspoon cumin 1 can (approx.400g) organic tomatoes or ¾ jar Organic Passata Sauce 2 tablespoons rice malt syrup 1 tablespoon cider vinegar 1 tablespoon honey (optional) 2 teaspoons Worcestershire sauce 1 teaspoon Dijon mustard A few dashes Tabasco (optional) Freshly ground pepper & salt (pink or sea salt)

In a saucepan over low heat mix the tomato paste and cumin. Add the tinned tomatoes or Passata Sauce and all remaining ingredients. Stir until combined and simmer for 5 to 10 minutes, until thickened to your liking. Taste and adjust salt, pepper, or other seasonings as you see fit.

This sauce will keep refrigerated for about 2 weeks or can be frozen for up to 3 months.

Article: Energy and Vitality

health and wellness

Fatigue and lack of energy is one the most common issues I hear from clients in clinic. With our ever increasing busy lifestyles who couldn’t do with a little more energy to help them get through the day? Our energy levels will naturally vary from person to person and there are a lot of environmental factors that can affect this such as; quality of sleep, what we eat and drink and stress levels.

I decided to put together some simple tips on how to improve energy and vitality through diet and supplementation. By simply implementing a few of these you won’t be falling asleep at work during the 3 o’clock slump!

Let’s face it, what you put in you get out!

If I decide to eat foods high in sugar, saturated fat and lacking in essential nutrients then I can expect to feel sluggish and run down. If I fuel up with fresh foods as close to their natural state as possible I can expect to feel energized and full of vitality. Fresh will always be best! It can be simplified as this “alive foods create an ‘alive’ feeling dead foods create a ‘dead’ feeling”.

Fluctuations in blood sugar are a massive cause of energy highs and lows. Many people are walking around with crazy blood sugar and insulin levels. To stabilize your blood sugar and avoid the huge fluctuations choose low Glycemic Index (GI) carbohydrates. The higher the GI the higher the blood sugar fluctuation.  The mid afternoon slump won’t be as bad if you choose to have a yummy salad for lunch filled with nuts and seeds, protein and an array of coloured vegetables.

Drink water! We here this over and over again but still most of the population walk around dehydrated. Dehydrated cells are tired cells, they cannot function as well as they need to. Water also helps carry the water soluble vitamins around the body. Aim for 2 litres of water per day. Coffee and tea don’t count, you can’t clean your car with them nor can you clean your body with them.

Exercise! Exercise gets the oxygen moving around the body and helps clear the mind not to mention all the other added health benefits I don’t have enough space to mention. Aim for at least 30 minutes every day.

Take practitioner quality supplements. In an ideal world we would get exactly what we need from our diets but the reality is in this day and age we generally don’t. Apples and other fruits and vegetables that are stored for 6-18months before we eat them just don’t have the same nutritional content as ones that are picked fresh and eaten within a few days/weeks. A quality multi vitamin and mineral complex, fish oil (omega 3’s) and probiotic can ensure topping up on what is generally missing from our diets.

Low energy can be a serious issue for many people and there is absolutely no reason to walk around with low energy levels and not feeling full of life. Lack of energy and vitality is your body’s way of telling you that you are out of balance. If you are not feeling 100% I would recommend investigating it further. Hemaview™ or Live Blood Analysis can assist you to screen for health limiting processes, such as: Inflammation, Oxidative Stress, Reduced Nutritional Status, Poor Liver Function, Reduced Digestive Integrity and Impaired Immune Performance.

 

If you want to know how well your cells are functioning Book in for a VLA – Vitality Longevity and Healthy Full of energy and vitalityAging Screening. Feel younger and more alive with Cellular Health Analysis By measuring your key biological markers of ageing, Cellular Health Analysis will help improve your health, slow the ageing process and restore your youthful vitality. If you are tired of feeling tired then consider your health as a priority, you deserve it!

 

Cassandra Parrish

Nutritionist and Wellness Coach

0449105177