Recipes

/Recipes
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  • rainbow carrot & pineapple salad

RAINBOW CARROT & PINEAPPLE SALAD

The rainbow carrots available in our stores now offer so much more than just pretty colours. I would purchase them simply because they look beautiful, but they also pack a punch in terms of phytonutrient content. If you are unsure what phytonutrients are and why we need them, this article might help. Eating as wide a spectrum of colourful veg as possible means that you consume a far broader range of phytonutrients. Rainbow carrots offer up a whole variety of these vital nutrients. Purple carrots get their hue from the phytonutrient anthocyanin. Anthocyanin is a very powerful antioxidant and it has good anti-inflammatory properties, which can help slow the aging process. Serve me up some of that please! Red carrots have richer sources of lycopene. This phytonutrient has been linked to reduced risks for certain cancers, prostate in particular. Yellow carrots provide higher quantities of lutein, which has been show to improve eye health and reduce risks of macular degeneration. Orange carrots, lets not forget these old faithfuls, provide great sources of beta carotene and vitamin A which are crucial for healthy eye function. I’ve used these colourful carrots in a salad with pineapple, mint and ginger. It looks beautiful [...]

  • banana chocolate granola

BANANA CHOCOLATE GRANOLA

Breakfast cereals made up a large part of my diet for most of my student years. I was one of those girls who could eat a bowl of cereal for breakfast, lunch and dinner. Unfortunately this came at the cost of my waistline as well as feeling chronically fatigued. When I learnt of how poor this food was for my body I kicked the habit, but I must admit I still do enjoy a delicious bowl of crunchy cereal. Sadly, almost all store bought granolas are laden with sugar, salt and other chemicals and preservatives. Making a good quality granola at home can save you a lot of time in the mornings and help you avoid the high sugar, chemical-laden supermarket varieties. I have included this recipe in the 10 day Reset guide as it is so easy to make, it tastes delicious and it can easily replace the ugly store bought product currently in your pantry. This banana chocolate granola is made up from predominantly nuts and seeds, which provide healthy fats to keep you fueled and feeling full through the morning. There are natural sugars in the recipe to give the granola flavour. This sweetness comes from the [...]

  • All Nourish Videos -The Ten Day Re-Set Plan

MINT TEA

Mint tea is a great alternative to caffeinated or other herbal teas. I often find some herbal teas have a bitter taste that I don’t really enjoy. Mint tea has a lovely delicate flavour and makes your whole home or office smell wonderful. Most restaurants and coffee shops also list fresh mint tea on their menus so it is such an easy alternative. I suggest mint tea for clients struggling with IBS, with tummy cramps and bloating in particular. Studies have shown that mint has a relaxant effect on the gastrointestinal system and that it has an aneasthetic type effect – so drinking mint tea can definitely help reduce symptoms of IBS. Mint also contains menthol which has a decongestant effect – it can help break up phlegm and mucus, so it can be helpful to help recover from a cold. Mint especially when used as a tea can also help relieve sore throats. Please Note: I would not suggest mint tea for people struggling with reflux or heart burn – because of it’s relaxing effect on the gastrointestinal tissue it could make your symptoms worse. How to make at home: Place a handful of well-rinsed [...]

TRAIL MIX: ON THE GO SNACKS

Healthy snacks are such an important part of good nutrition. I find if I'm not well prepared with snacks I end up rushing into a convenience store between meetings and end up with the least convenient of choices (read chocolate). For me the key for good snacks is that they can be easily packed and carried along with you. And this is where I find some simple raw unsalted nuts really do the trick. But this can get a bit boring. So my solution is to put together my own home made trail mix. This is not really a revolutionary concept, but a home made version is just so much better than store bought mixes. Store bought mixes really do appear like healthy options but sometimes, on closer inspection one can find all sorts of unnecessary ingredients from hydrogenated oils, sodium and added sugar to artificial colourants, preservatives and sulfites. I've even spotted the odd m&m in some of the trail mixes on the shelves. Don't get me wrong, I'm a big fan of chocolate (you'll even find it in my own mix), however I prefer to choose a dark chocolate thats less refined, lower in sugar and higher [...]

ROAST CHICKPEA BOWL

This little goodness filled roast chickpea bowl is something I often make when I know I'm going to have a busy week ahead. The veggies store really well and the dish tastes great hot or cold, so it's great for left overs or take with to work. Its packed with flavour from the various spices that are roasted with the veggies, and the quinoa and chickpeas give a great source of complete protein so it's a really good choice as a vegetarian meal. ROAST CHICKPEA BOWL   Print Prep time 20 mins Cook time 30 mins Total time 50 mins   Author: Stacey Fischer Recipe type: Main meal Cuisine: Vegetarian Serves: 4 servings Ingredients 2 cup cubed butternut 1 brinjal cubed 1 tin chickpeas drained and rinsed 1 cup quinoa 2 tsp cinnamon 2 tsp chilli flakes 1 tsp paprika 1 tsp ground cumin 2 tsp mixed herbs Salt Olive oil Finely chopped red cabbage 1 Avocado 2 tsp lemon juice 1 tsp apple cider vinegar Instructions Heat oven to 200C Add the cubed butternut into a bowl, add 1 tbsp olive oil, chilli flakes and cinnamon - mix until all cubes are well covered. Lay butternut [...]

  • fruit infused water

FRUIT INFUSED WATER

Its no secret that adequate hydration is vital for good health. Our water needs also increase in this dry summer heat. But most clients that I see (and myself included) drink far too little water. Did you know that the brain is about 85% water? If you drink too little it can lead to constipation, fatigue and headaches. Another factor is that it is easy to think you are hungry when you are in fact thirsty, so many of eat instead of drink in an attempt to satisfy our thirst. There is some debate about how much water you should be consuming, however if you consume between 1.5 to 3 l water daily you should be safe. However, something that is frequently heard in my office ‘but water is so boring, is there nothing else I can drink?’ The truth is not really. Sodas and fruit juices (even the freshly squeezed kind) are loaded with sugar, and sugar free ‘light’ options are a no better alternative as they are usually packed with unwanted chemicals and artificial sweeteners. So what is the solution? The more you drink water the easier to becomes to choose water. Choosing water over sweetened [...]

  • guacamole style hummus feature

GUACAMOLE STYLE HUMMUS

Hummus is a great healthy dip or spread. I like to use with veg crudite like cherry tomatoes, sugar snap peas, baby carrots, celery etc. It makes them taste delicious and it adds a source of healthy fat and protein. This guacamole style hummus is a tasty variation that you could also use as a spread on crackers or seed toast, dollop it over Mexican style beans or a veggie dip. You can make great variations on the traditional hummus recipe, you need the basics: Fat: Avocado (in this recipe), tahini, olive oil, peanut butter, soft cheese like feta, cottage cheese or ricotta or finely grated cheese like parmesan Legumes: Chickpeas (in this recipe), red kidney beans, borlotti beans etc Flavour: chilli (in this recipe) or coriander (in this recipe), garlic, fresh basil, sundried tomatoes, olives, cinnamon, cumin Liquid: lime juice (in this recipe), lemon juice, balsamic vinegar I’m definitely going to give a few of these variations a try, so keep a look out on the blog. GUACAMOLE STYLE HUMMUS   Print Prep time 5 mins Total time 5 mins   Author: Stacey Fischer Recipe type: Dip Serves: 5 servings. 1 serve = 2tbsp Ingredients [...]

ROAST CAULIFLOWER

This recipe was inspired from a recipe I found and loved in the Honey & Co. recipe book. Roasting your cruciferous veg like cauliflower reduces their bitterness and gives them a much sweeter taste. This recipe is great because of the high content of spices used. Spices not only add great flavour but they have are good sources of antioxidants and they have great anti-inflammatory and blood glucose regulating benefits ROAST CAULIFLOWER   Print Prep time 10 mins Cook time 90 mins Total time 1 hour 40 mins   Serves: 4 Ingredients 1 medium cauliflower 2 tbsp olive oil 2 tbsp flaked almonds Spice Mix 1 fresh chilli finely chopped 2 tsp ground cumin 1 tsp tumeric 2 tsp ground coriander 2 tsp cinnamon 1 tsp ground ginger ½ tsp nutmeg Instructions Heat oven to 200°C Place whole cauliflower in an oven proof dish and fill the bottom of the just with enough water that the cauliflower stem is covered. This works best in a smallish dish that fits the cauliflower quite closely Drizzle the olive oil evenly over the whole cauliflower, then sprinkle the spice mix over the olive oil. It will look like quite a [...]

T’OATS’ DELICIOUS OVERNIGHT OATS

‘I just don’t have the time in the morning’ – this is all too familiar, I hear this phrase from so many of my clients. It should not be new information that breakfast is the most important meal of the day, yet so many people skip this meal or rely on high sugar, high salt, processed breakfast cereals. Overnight oats provides an easy solution; prepare your breakfast the night before and it is ready to eat within seconds the next morning. You can even make your oats in a jar so you can take it with you to work. Oats are a great choice for breakfast because they are high in fiber and the sugar content is less 1g per 100g. Oats also have great heart protective benefits, their high content of soluble fiber, particularly the type called beta-glucan can help lower LDL cholesterol. Oats also contain a unique antioxidant compound called avenanthramides, which help prevent free radicals from damaging LDL cholesterol, which reduces risks of heart disease.   BASIC ESSENTIALS FOR OVERNIGHT OATS: Oats: Choose the steel cut or old fashioned oat varieties as over the quick cooking or instant oats. Liquid: Plain Yoghurt / Milk / Nut [...]

  • Date Balls - Healthy recipes and healthy eating tips from registered dietitian

DATE BALLS

These little date balls are quick and easy to prepare with 6 simple ingredients. They are a good choice for a treat because they provide good sources of healthy fats and fiber - and they taste great. Remember that they are rich and energy dense so enjoy them in moderation as treats in place of a biscuit or chocolate. Watch how quick and easy these are to prepare on the youtube video below. Date Balls   Print Prep time 15 mins Total time 15 mins   Author: Stacey Fischer Recipe type: Snack, treat Serves: 20 Ingredients 2 cups Medjool Dates (remember to pit these!) 1 cup Pecan Nuts
 (raw and unsalted) 1 cup Almonds
 (raw and unsalted) 1 cup Desiccated Coconut 2 tbsp Coconut Oil 1 tsp Vanilla Essence Instructions Place the pecan nuts, the almonds and the coconut in a powerful blender or food processor – bend until it forms a flour-like consistency. Add the dates, coconut oil and vanilla essence – blend until sticky Use a tablespoon to scoop out the mixture, roll into a ball in the palm of your hand - slightly smaller than a golf ball size. Roll each ball in some desiccated coconut. [...]