Claudette's Specialties: Female and Male Hormonal Imbalances, PMS, Period Pain, Fibroids, Polycystic Ovaries/Syndrome, Endometriosis, Menopause, Prostate Problems, Low Libido, Natural Fertility Management: Contraception, Overcoming Infertility Problems (females and males), Preconception Care, Sex Selection, IVF support, Pregnancy Care: Pregnancy nutrition and remedies, Miscarriage support, Birth preparation, Doula: Childbirth support, Post-natal care for mother and child.

Mango Power Smoothie

One of my fondest memories of summer is when mum would come home with a box of mangoes. There is so much you can do with mangoes but I love making this easy power-packed drink that gives you that summer zing!

Preparation Time: 3 minutes
Serves 2

2 mangoes, peeled
1/2 cup of natural yoghurt
2 tsp chia seeds
2 tsp hemp seeds
1 Tb LSA (ground linseed, sunflower, almond) or flaxmeal
2 cups water or coconut water

Option:
Add 1 cup of ice for extra chill

Peel and chop mango into blender
Add all other ingredients and blend for 30 seconds

This refreshing smoothie will power you through the summer heat. Drink slowly and enjoy every sip!

By Claudette Wadsworth
BHSc, BA, Adv DN, Nut D, DRM, PostGrad NFM, MATMS, MNHAA
Naturopath, Nutritionist, specialist in Women's Health and Fertility
Bondi Junction 02 9389 3689 
info@claudettewadsworth.com.au

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Watermelon And Fetta Salad


Light and refreshing for a balmy summer evening. Serve this salad on its own or as an entrée, prepared in just 3 minutes.

Ingredients
Watermelon
Spanish onion
Fetta cheese
Fresh mint sprig

Slice the watermelon thinly, removing the skin, white flesh and any pips.
Place on plates with a thin slice of fetta cheese on top.
Place a slice of Spanish onion on top and sprinkle with a sprig of fresh mint.


Option: Drizzle ½ teaspoon of balsamic vinegar on top.

By Claudette Wadsworth
BHSc, BA, Adv DN, Nut D, DRM, PostGrad NFM, MATMS, MNHAA
Naturopath, Nutritionist, specialist in Women's Health and Fertility
Bondi Junction 02 9389 3689 
info@claudettewadsworth.com.au


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Christmas Pudding To Share With Santa



What’s Christmas without a traditional pudding and here is one that’s healthy as well as delicious, designed by Teresa Cutter. I love the smell of spices wafting through the house on Christmas day. This recipe is so simple, quick and won’t make you bloated; it will only bring more good cheer! It is also gluten free with no added sugar. The almond meal gives it protein and healthy Omega 3 oils which are anti-inflammatory and important for luscious skin, hair and a healthy heart. The spices are antioxidant and improve circulation, while the dried fruit are high in iron and are natural sweeteners. 


Ingredients
225g fresh pitted dates- approx. 10-15 dates depending on their size
zest from 1 orange
250g organic dried apricots, chopped
150 g (1 ½ cups) almond meal / ground almonds
1  teaspoon vanilla bean paste or extract
1 tsp ground cinnamon
¼  tsp ground nutmeg
¼ tsp ground ginger


Combine dates, orange zest, apricots, vanilla, ground almonds, cinnamon, nutmeg and ginger in a food processor.
Process until mixture is combined and looks like fine crumbs.
Spoon mixture into a large bowl and add 1 – 2 tablespoons orange juice, then mix again. Your pudding mix should come together in the hands when lightly squeezed.
Divide puddings into 6 small puddings. The best way to do this is to line the base of your desired mould with glad wrap and press the pudding mixture into it firmly.
Invert the pudding and remove the glad wrap. Repeat until all the puddings are formed.
Arrange onto a serving plate and set aside until needed.
Store in the fridge for up to 2 weeks.
Serve puddings with cold mango coconut custard.

Note: You do not need to bake these puddings.

Mango Coconut Custard
1 mango, chopped
1/2 cup coconut milk
Juice from ½ orange
Combine all the ingredients into a blender and blend until smooth.

Other serving suggestions 
Garnish with fresh red strawberries and top with yoghurt or thick cream


Christmas Pudding- The Baked Traditional Version
Makes 12, Preparation time- 20 minutes. Cook for- 1 hour 15 minutes

Ingredients
450g pitted dates
1 whole orange, chopped, including skin.
1  1/2 cups (375ml)  water
1 ½ cups (250g) raisins
1 2/3 cups (250g) organic dried apricots, chopped
3 cups (300g) almond meal
1 tsp ground cinnamon
½ tsp ground nutmeg
¼ tsp ground ginger
2 eggs, lightly beaten


Preheat oven to 180C fan or 200C. Grease 10 x ½ cup dariole moulds.
Combine dates, orange and juice into a saucepan and bring to boil.
Simmer for 15-20 mins until all liquid has evaporated and dates and orange are soft. Set aside to cool.
Place date and orange mixture into a Vitamix or food processor and process until a paste forms.
Transfer to a large bowl. Add sultanas, apricots, almond meal, spices, eggs and mix well. Add another egg if needed.
Divide between prepared pudding / dariole moulds.
Place into a deep baking dish.
Pour enough hot water to come half way up sides of pudding bowls.
Cover each with a layer of baking paper and foil, pressing around the edges of the pan to completely seal.
Bake for 1 hr 15 mins.
Invert puddings onto serving plates.
Serve with homemade custard and enjoy.


By Claudette Wadsworth
BHSc, BA, Adv DN, Nut D, DRM, PostGrad NFM, MATMS, MNHAA

Naturopath, Nutritionist, specialist in Women's Health and Fertility
Bondi Junction 02 9389 3689 


info@claudettewadsworth.com.au

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Return Of The Ancient Grain - Quinoa


Quinoa pronounced "keen-wah" has recently moved from health food shops to the supermarket aisle. It is quick and easy to cook as well as gluten free which is great for those with wheat allergies. It is an excellent substitute for couscous or rice and can be used in almost every type of meal - breakfast smoothies and cereals, hearty casseroles, salads, soups, and your favourite baked sweet treat.

It is labelled as an ancient grain because it has been grown for domestic consumption in the Andes Mountains of Equador, Bolivia, Peru and Colombia for over 3000 - 4000 years. It is not a true cereal or grain because it is not a member of the grass family. Instead, quinoa is closely related to the species of beetroots and spinach. It is now grown in Australia and it is actually the seeds that are harvested and eaten.

Quinoa comes in 3 different colours: white, red and black with slightly varying tastes and nutritional qualities. It has an exceptional nutritional profile, packed with low-GI carbohydrates and fibre, along with B vitamins (including folic acid) and minerals such as zinc, magnesium, potassium and phosphorus. It is also a complete protein containing all the essential amino acids, making it essential for vegetarians and vegans.

How to cook it
One cup of quinoa to 2 cups of water or stock. Bring it to the boil, reduce to a simmer, cover and cook for 10-12 minutes. Turn off the heat, leave the covered saucepan on the stovetop for another 3 minutes. Fluff the cooked quinoa with a fork and allow to cool. Try my Quinoa Summer Salad from November last year.

Moist Chocolate Cake     
serves 8-16


Ingredients
2/3 cup white quinoa
1 1/3 cups water
1/3 cup milk
4 large eggs
1 tsp pure vanilla extract
3/4 cup butter, melted
1 1/2 cups rapadura sugar or coconut sugar (available form health food stores) or 1 cup maple syrup
1 cup unsweetened cocoa powder or raw cacao powder
1 1/2 tsp baking powder
1/2 tsp salt

Bring the quinoa and water to a boil in a medium saucepan. Reduce to a simmer, cover and cook for 10 minutes. Turn off the heat and leave the covered saucepan on the stovetop for another 3 minutes. Fluff the cooked quinoa with a fork and allow to cool.

Preheat the oven to 180 degrees. Lightly grease two 20cm round or square cake tins. Line the bottoms of the tins with baking paper.

Combine milk, eggs and vanilla in a blender or food processor. Add 2 cups of cooked quinoa and the butter and continue to blend until smooth. Whisk together the sugar, cocoa, baking powder and salt in a medium bowl.

Add the contents of the blender evenly between the two tins and bake on the centre oven rack for 40 -45 minutes or until a knife inserted in the centre comes out clean. Remove the cakes from the oven and cool completely before removing from the tins.

Serve with cream and berries. Store in a sealed container in the refrigerator for up to 1 week or freeze for up to 1 month.

By Claudette Wadsworth
BHSc, BA, Adv DN, Nut D, DRM, PostGrad NFM, MATMS, MNHAA

Naturopath, Nutritionist, specialist in Women's Health and Fertility
Bondi Junction 02 9389 3689 

info@claudettewadsworth.com.au

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Macadamia Nut and Rocket Pesto



This tasty spread/sauce is perfect for lunch, dinner or a snack.

Macadamia nuts are not only good for you, but are also scrumptious to eat and an Australian traditional food. Macadamia nuts were eaten by Aboriginal people on the east coast of Australia who may have called them maroochi, bauple, gyndlm jinilli or boombera. Macadamia nuts contain omega- 3 fatty acids, which are proven to reduce levels of bad cholesterol, along with protein, complex carbohydrates and fibre.

This recipe is versatile: use as a base flavour with your favourite grain e.g. rice, quinoa, add it to your sandwich at lunchtime, mix it with olive oil and vinegar to make it into a salad dressing or put it on some crackers with tomato for a health snack.

Makes 1 cup

Ingredients

½ cup roasted/raw macadamia nuts
1 ½ cup rocket leaves
2 garlic cloves, roughly chopped
½ cup extra- virgin olive oil
50 grams grated parmesan cheese (optional)
Salt and pepper

Method
  1. Place nuts, rocket and garlic into a small food processor or blender. Blend (stop to scrape down the sides occasionally) until almost smooth.
  2. With the motor running, add the oil in a slow and steady stream. Process until the oil is blended into the mixture. Add parmesan cheese, if you like. Season with salt and pepper. Blend until combined.
  3. Use pesto straightaway or transfer it to an airtight storage container and store in your refrigerator. A thin layer of olive oil on the top of the pesto will keep it from going off.

By Claudette Wadsworth
BHSc, BA, Adv DN, Nut D, DRM, PostGrad NFM, MATMS, MNHAA

Naturopath, Nutritionist, specialist in Women's Health and Fertility
Bondi Junction 02 9389 3689 and Sydney CBD 02 9268 9000

info@claudettewadsworth.com.au
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Milk Boost Biscuits


These delicious biscuits are great for boosting breast milk production and are quick and easy to make for new mums short of time. Healthy as well as perfect for a drop in blood sugar! Courtesy of Melanie Koeman.

Ingredients:
1 cup butter
1.5 cups brown/ rapadura sugar or 1 cup of raw honey/maple syrup
4 Tbsp water
2 Tbsp flaxseed meal
3 large eggs
1 tsp vanilla
1 tsp cinnamon powder
1 1/2 cups wholemeal wheat or spelt flour
1 tsp salt
3 cups rolled oats
2 generous Tbsp brewer's yeast
Optional: 1 cup raisins or chopped prunes

Directions:
Preheat oven at 180 degrees C. Put all all dry ingredients together and mix well. Melt butter gently and poor into dry ingredients with eggs, water and vanilla. Mix well with wooden spoon. Line baking dish with baking paper or rub with butter. Scoop or drop mixture onto baking sheet in round balls and press down lightly with fork. Bake for 10-15 minutes depending on size of biscuits.



By Claudette Wadsworth
BHSc, BA, Adv DN, Nut D, DRM, PostGrad NFM, MATMS, MNHAA

Naturopath, Nutritionist, specialist in Women's Health and Fertility
Bondi Junction 02 9389 3689 and Sydney CBD 02 9268 9000

info@claudettewadsworth.com.au




Comments



Coconut Chicken Breast On Roasted Sweet Potato With Greens


A delicious Spring recipe to awaken your taste buds and energise your mind in preparation for Summer. Courtesy of Gratitude Gaia Cookbook by Dan Trewartha, 2013.

Serves 4

Ingredients
  • 4 Chicken breasts
  • 6 star anise
  • 200ml chicken stock/water
  • 100ml fish sauce
  • 1 litre of coconut milk
  • 2 red chillies sliced (seeds removed if less heat is required)
  • 2 x 5cm pieces ginger, sliced
  • 2 spring onions, sliced
  • 12 kaffir lime leaves, crushed
  • 2 small sweet potatoes, peeled and diced
  • Green vegetables of your choice e.g bok choy
  • Lime wedges, coriander leaves, sprouts
Method
  1. Divide coconut milk and aromatics in half. Place one half in a pot with chicken stock or water and the other half in an ovenproof baking dish. Marinate the chicken in the baking dish, coating well with all ingredients. Leave chicken for as long as possible or overnight.
  2. Bring the sauce ingredients in the pot to a simmer over medium heat. Turn heat to low and simmer for half an hour.
  3. Meanwhile, roast sweet potato in a 180 degrees oven for 25 minutes, or untill tender.
  4. Roast chicken breast in the baking dish at 180 degrees for at least 20 minutes, or until cooked through.
  5. Meanwhile, slice and wash green vegetables and blanch in boiling water.
  6. Place sweet potato in warm bowls. Top with green vegetables and chicken and spoon sauce around bowls. Scatter with fresh coriander and sprouts, serve with lime wedges on the side.

By Claudette Wadsworth
BHSc, BA, Adv DN, Nut D, DRM, PostGrad NFM, MATMS, MNHAA

Naturopath, Nutritionist, specialist in Women's Health and Fertility
Bondi Junction 02 9389 3689 and Sydney CBD 02 9268 9000
info@claudettewadsworth.com.au
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Energising Bliss Balls



These nutritious snack-sized treats will keep you bouncing with energy. Make a whole batch to keep in the fridge or freezer and take a couple to work or carry in your bag for a snack. These balls are full of anti-inflammatory Omega 3 oils, phytoestrogens from flaxmeal to balance your hormones, iron-rich dried apricots and almond protein to keep your blood sugars stable and satisfy your hunger! I use Australian dried apricots because they have a higher iron content than the sweet, yellow Turkish apricots.

Ingredients:
1 cup Australian dried apricots
1 cup organic raw almonds
1 Tb flaxmeal ( ground linseeds )
2 Tb tahini
1 tsp vanilla essence
Pinch of sea salt
Organic dessicated coconut for rolling

Method:
1. Soak dried apricots in water for 20 minutes and drain.
2. Blend apricots and almonds for 30 seconds untill almods are finely chopped.
3. Mix all ingredients together.
4. With wet hands, shape the mixture into balls and roll in dessicated coconut.
5. Store in fridge or freezer and let the bliss begin!
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Roman Lentil Soup


The hearty Roman soldier carried 35 kilos plus his armour and walked 30 kilometres per day. His fare consisted of coarse bread and a porridge of lentils or millet. Lentils are perhaps the most nutritious of all legumes. They were also a favorite legume of Dr. Weston A. Price, author of the infamous nutritional primer Nutrition and Physical Degeneration because of their very high phosphorous content. Phosphorous is the second most plentiful mineral in the body. It plays a role in maintaining the body’s acid/alkaline balance, something most people struggle with today given the high levels of inflammatory diseases which trace their roots to over-acidity in the body. This ia a hearty winter soup for the whole family. Make extra and take in a thermos to work or keep to heat up when you get home on a cold night. 

Serves 8

3 medium onions or 3 leeks, sliced
3 carrots, sliced
2 Tb butter
2 Tb extra virgin olive oil or organic coconut oil
8 cups of filtered water or stock
2 cups of brown or red lentils, soaked for 7 hours overnight in water (throw out the water)
several sprigs of fresh thyme, tied together with string or 2 tsp of dried thyme
1/2 tsp dried green peppercorns
1/4 cup of fresh lemon juice
sea salt or fish sauce and pepper

In a large stainless steel pot, cook onions or leeks and carrots gently in butter and olive oil. When vegetables are soft, add water/stock and lentils and bring to the boil. The lentils will produce a great deal of foam - be sure to skim it off. Reduce heat and add thyme and crushed peppercorns. Simmer, covered, until lentils are tender, about 1/2 hour. Remove the thyme. You can puree soup with a handheld blender for a smooth taste. Thin with water to desired consistency. Reheat slightly and add lemon juice. Ladle into heated bowls and serve with dollop of cultured cream.

Variation: Curried Lentil Soup: add 2 Tb of curry powder or curry paste along with thyme.

Variation: Split Pea Soup: use 2 cups of split peas instead of lentils.


Comments



Lamb Shoulder with Lentil Salad and Steamed Fennel






A hearty winters meal to warm the body and soul.

Lamb Ingredients:
  • 1 lamb shoulder
  • 1 large sweet potato
  • 1/4 cup coconut oil or extra virgin olive oil
  • 1 sprig of fresh rosemary
  • 1 tsp of dried thyme
  • 1 tsp sea salt or pink Himalayan salt
  • 3 whole garlic cloves
Preheat oven to 250C. Cut sweet potato into 3cm slices, leaving the skin on and coating with coconut oil. Slice open flap of lamb shoulder, smear with coconut oil and fry in a hot pan with whole garlic cloves for 30 seconds on 1 side only. Sprinkle with rosemary, thyme and salt and place the sweet potato around the lamb.  Bake for 10 minutes at 250C, then reduce heat to 180C and cook for 1-1.5 hours depending on size. Alternatively you can use your crockpot and slow cook the lamb shoulder by adding two cups of water or stock and cooking for 6-8 hours.

Lentil Salad Ingredients:
  • 2 cups of brown cooked lentils
  • 2 Tb apple cider vinegar
  • 3 Tb extra virgin olive oil
  • 1 handful of chopped parsley
  • 1/2 tsp of mustard
  • Pinch of sea salt
  • 1/2 handful of chopped coriander
  • 1 Tb of thinly sliced spanish onion
Mix all ingredients together and let them sit to absorb the flavours before serving.

Steamed Fennel:
  • 4 whole fennels
  • 2 Tb extra virgin olive oil
  • Sea salt or pink Himalayan salt
Slice whole fennels in half and drizzle with olive oil and sprinkle with salt. Steam or barbecue for 10 minutes or until soft throughout middle.

Serve sliced roast lamb, roast sweet potatoes, lentil salad and steamed or barbecued fennel. 

Enjoy your winter roast!







Comments



Apple Crumble



On a cold winter afternoon one of my favourite things is to bake apple crumble with the warm aromas filling the house. It is the perfect winter comfort treat that is easy to make and guaranteed to satisfy hungry stomachs. Apples are high in both soluble and insoluble fiber which is great for a healthy digestive system.  The soluble fiber (pectin) helps lower cholesterol, keeps your bowels regular and stabilizes your blood sugar. This recipe uses rapadura which is a sugar before it has molasses removed, so it is lower glycaemic than raw sugar and more nutritious. It can be sourced from health food shops. Alternatively you can use maple syrup, which is lower glycaemic and more nutritious than honey, golden syrup or rice syrup. I’ve also used coconut oil or macadamia nut oil instead of margarine or vegetable oil which contain inflammatory trans fats.


Filling
6 medium sized apples  - approx 1 kg
1 teaspoon vanilla extract, paste or 1 vanilla bean
1/4 teaspoon ground cinnamon
Grated rind of 1 lemon
1 Tbsp grated ginger
2 cups water

Crumble topping
1  1/2 cups rolled oats (or rolled quinoa or almond meal for gluten free)
1/2 cup organic desiccated or flaked coconut
1/2 teaspoon ground cinnamon
1 teaspoon vanilla extract
1/4 cup rapadura or organic maple syrup
3 tablespoons coconut oil, macadamia nut oil or butter
1/2 cup walnuts or macadamia nuts (optional)

Method:
Preheat your oven to 180C
Cut apples into wedges with the skin left on, removing the core.
Mix apples, vanilla extract, cinnamon, lemon rind, ginger and 2 cups of water in a saucepan and simmer on the stove top until soft, stirring occasionally.
Place the stewed apple, drained of the water, into a baking dish that has been greased with coconut oil or butter.
To make the crumble, combine the rolled oats, coconut, cinnamon, vanilla, rapadura or maple syrup and walnuts until well mixed and then add softened coconut oil until crumbly.
Scatter the crumble over the top.
Bake for 30 minutes or until the crumble is golden brown.
Remove from the oven and serve alone or with fresh cream or natural yogurt.


Fruit Variety:
Fold through a cup of raspberries or blueberries or the pulp of  2-3 passionfruit to the poached apple before placing crumble on top.
When in season – replace some of the apples with 2 – 3 fresh raw peaches, 6 apricots, or 1 bunch of rhubarb.





Comments



Trout with Avocado Sauce, Asparagus and Quinoa


Eat well. Live well.

Ingredients:

  • 4 x 200g trout fillets
  • Salt and pepper to season
  • 1 Tbsp of olive oil
  • 1 Tbsp of lemon juice
  • 2 ripe avocados, chopped
  • Juice of 1 lemon
  • 1 garlic clove, chopped
  • 1 Tbsp of olive oil
  • 2 bunches of asparagus, cut off the end approx. 1 cm
  • 3/4 cup of quinoa
  • 1 1/2 cups of water
Method:
  • Bring the quinoa and water to a boil in a medium saucepan. Cover, reduce to a simmer and cook for 10 minutes. Turn off the heat and leave the covered saucepan on the burner for another 4 minutes.
  • Add avocados, lemon juice, garlic and olive oil into a food processor; pulse into a creamy consistency.
  • Preheat a frying pan. Combine the trout fillets, salt and pepper, olive oil and lemon juice in a bowl. Place them into a medium to hot frying pan. Cook for 5 minutes each side.
  • Remove the lid and fluff the cooked quinoa with a fork. Set aside to cool completely.
  • Heat a saucepan full of water, bring to boil and then place the asparagus in for 5 minutes; they should still be slightly crunchy. 
  • Place the trout on a bed of asparagus, spoon avocado sauce on top and serve quinoa on the side.
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Seafood Risotto


We are so lucky to live in Australia and have access to a sumptuous array of fresh fish to choose from. This brown rice risotto is deliciously filling for an autumn evening.

Ingredients:

  • 1 1/2 cups brown rice (soaked overnight in water)
  • 1 large piece of blue eyed cod
  • 10 fresh prawns
  • 1 green capsicum
  • 1/4 cup of coconut oil/butter/ghee
  • 1 leek
  • 1 vegetable stock cube
  • Large handful of green beans
  • Fresh thyme or oregano
  • 3 cloves of garlic
  • 1 zucchini
  • 1 fresh red chili
  • 1 lemon/lime
Method:
  • Start by cooking your brown rice in the vegetable stock cube
  • Chop beans, capsicum, leek, chili and garlic and stir fry in the coconut oil
  • Next add the blue eyed cod and prawns and cook for a further 5-10 minutes
  • Once the brown rice is cooked, add it into the wok. Add a cup or two of water depending on how much sauce you would like.
  • Add some freshly chopped thyme or oregano
  • I served my risotto with some fresh rocket and a squeeze of lemon - simply delicious!
Comments



ANZAC Biscuits



Tomorrow is ANZAC Day, 25th April which celebrates the anniversary of the first major military action fought by Australian and New Zealand forces during the First World War. It is a time to honor those who have fought for our freedom today but also an opportunity to remember the Australian tradition of mateship.

Mateship is a distinct Australian quality which brings our community together. Enjoy these healthy Anzac biscuits to share with your family and friends on your ANZAC Day.

Ingredients:

  • 1 ½ cups rolled oats 
  • ½ cup desiccated coconut 
  • ½ cup chopped macadamia nuts
  • 2 ½ tablespoons coconut oil 
  • 2 tablespoons maple syrup or raw honey
  • 1 teaspoon vanilla extract 
  • 1 tablespoon water

Method:

  • Preheat the oven to 160C 
  • Combine all ingredients and mix thoroughly with a wooden spoon or blend in a food processor briefly.
  • Roll out and flatten biscuits and place onto a baking tray lined with baking paper
  • Bake for 20 -30 minutes until golden brown

Comments



Rack of Lamb with Cauliflower and White Bean Puree


As the evening temperature drops, this delicious lamb recipe will make you look like a Master Chef, thanks to Pete Field who cooked this lovely meal for us last Sunday.

Ingredients:
  • Rack of lamb 
  • Whole cauliflower
  • 1 tin of white beans
  • 1 Lemon 
  • Half bunch of Italian parsley 
  • 1 sprig of rosemary bush
  • 1 clove of garlic
  • Coconut oil for cooking
  • Salt and pepper
Method:
  • Brown racks of lamb in frying pan for 30 seconds each side using coconut oil
  • Score meat with a sharp knife and sprinkle with fresh rosemary
  • Bake in oven for 30 minutes until tender at 180 degress celcius
  • Cut lemon into quarters and add to the baking dish in the oven in the last 10 minutes
  • Steam cauliflower for 10 minutes
  • Blend steamed cauliflower, tin of white beans, a little of the water from the steamer, 1 clove of garlic and half a bunch of parsley
  • Salt and pepper to taste
  • Remove lamb from oven and allow to sit for 10 minutes before cutting into cutlets
  • Place cutlets on top of the cauliflower puree and serve with baked lemon
  • Best eaten with a squeeze of baked lemon and a fresh salad of diced cucumber, red and green capsicum and feta 
Bon Appetit!
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Gluten Free Hot Cross Buns




These Hot Cross Buns are a gluten free and nutritious alternative. Good for those on a Paleo diet too. Drizzle dark chocolate crosses on top if you like.

Ingredients:
2 organic eggs
3 cups almond meal
80g raisins/sultanas
1/4 cup extra virgin olive oil

2 tablespoons raw honey
1/2 teaspoon baking soda

1/2 teaspoon vanilla bean powder/essence
1 teaspoon cinnamon

Zest from 1 orange

Pinch of sea salt
Coconut oil (to grease baking tray)

Method:
Preheat oven to 180 C
Combine dry ingredients (almonds, baking soda, vanilla, cinnamon and salt) and mix well
Blend wet ingredients (oil, honey, orange, eggs) in food processor
Add wet ingredient to dry ingredients and mix well
Pat spoonfuls of mixture onto a greased baking tray
Bake for 30 minutes or until golden

Serve with organic butter & raw honey or homemade jam. Also delicious on their own!
Comments



BBQ Fish With Fresh Summer Salad



Ingredients:
  • 4 vine-ripened tomatoes
  • chopped avocado
  • 8 pitted kalamata olives
  • 1 handful of flat leaf parsley leaves chopped
  • thinly sliced fennel
  • 80ml extra virgin olive oil
  • juice of 1 lemon
  • freshly ground black pepper
  • 4x180g Australian Barramundi or Blue Eye Cod fish fillets
  • 2 Tbs olive oil, for cooking
Tip: Where possible try to source locally fished seafood e.g. Australian Barramundi rather than imported Vietnamese. Your fishmonger should be able to recommend alternatives too.

Method: 

Salsa:
  • Cut the tomatoes into quarters and discard the seeds
  • Finely dice the tomato flesh and fennel and place in a bowl
  • Add the olives, parsley and chopped avocado, then add the extra virgin olive oil and lemon juice and season with freshly ground black pepper
Fish:
  • Preheat the barbecue hotplate to high or heat a large frying pan over high heat
  • Brush the fish with olive oil and cook for a few minutes each side, depending on the thickness
  • Serve with the salsa
Comments



Breakfast Mini Kale Frittatas


Great for a quick breakfast when you're on the go or as a healthy snack at work. Make a batch of these on the weekend to stock you up for the week ahead. Try different varieties by adding your favourite herbs, pumpkin or sweet potato. Otherwise at least you know you have managed to squeeze a leafy green into your breakfast.

Makes 6 frittatas Prep time: 10 minutes

Ingredients:
1 brown onion, chopped
6 organic eggs
3 Tb milk (or almond/goat milk if allergy)
6 vine-ripened cherry tomatoes, quartered
2 large kale leaves, roughly chopped
1 Tb olive oil for frying
Salt and pepper to taste

Method:
Preheat oven to 175 degrees celsius. Fry onion lightly in olive oil. Blend eggs and milk in a blender until light and fluffy (or whisk by hand if you don't have a blender). Stir in other ingredients, season with salt and pepper and pour mixture into a six-cup muffin pan. Bake for 20 minutes. Remove from muffin pan and cool


Comments



Chocolate Cheesecake For The Family To Go Nuts Over


We all need a sweet treat or a party dessert so here is the perfect solution to keep your health at its prime. It is free of gluten, dairy, soy, peanuts and low in sugar and yet, still tastes amazing! Courtesy of Terri Hanlon of Bodywize gym.

Prep-time: about 10 minutes
Makes: 12 mini cheesecakes or one 8 inch cake

Almond Crust:
- 1 cup almond meal
- 3-4 medjool dates
- pinch of sea salt
- 1 tsp vanilla

Directions:
Place all of the above ingredients into a food processor and pulse till combined. The crust should have a slight sticky consistency. Press the almond crust into the oiled or lined cheesecake pan with your fingers. Set aside as you make your filling.

Chocolate Filling:
- 2 cups cashew nuts
- 1/2 cup coconut oil
- 1/2 cup maple syrup
- 1/2 cup water
- 2 tsp vanilla
- 3/4 cup raw cacao powder (or cocoa powder)

Directions:
Soak cashew for about 10-15 minutes (optional) then rinse well. Place cashews into blender with maple syrup, vanilla, and water. Blend until creamy. Next add in your cacao powder and coconut oil. Keep blending till creamy. You may have to scrape down the sides a few times. Continue blending till it is smooth. Pour the filling into the cheesecake pan and set in the freezer for a few hours. You can top it with crushed pecans or cashews, slivered almonds and fresh raspberries.

Yummy!

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New Bondi Junction Clinic 9389 3689



New Year, New Beginnings!

As of January 2013 I will be partnering with Better Health Clinic at 40 Grosvenor St Bondi Junction. This means a new number, better services and a fresh new look. You will enjoy the same excellent Naturopathic services at the same convenient location but simply next door. Better Health is a newly renovated clinic with full time reception services so it will make appointment bookings, ordering of products and supplement collection faster and easier. Better Health is a passionate group of health practitioners who offer osteopathic and massage services as well.  

Tuesday 8am - 6pn
Thursday 10am - 8pm

02 9389 3689

Over the past 12 years I've had the privilege of being involved in the key milestones of my clients and their family's lives. I wish 2013 to be a wonderful year of fulfillment and health for you and your family.



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Sensational Summer Smoothie

A banana smoothie with a difference! For a fast track breakfast or a healthy snack my sensational smoothie is packed full of energising nutrients to keep you firing well into the New Year. Bananas provide energy and magnesium which prevents muscle cramps. Healthy Omega 3 oils are found in the avocado, almonds, chia seeds and flaxmeal. Fibre in the almonds, chia seeds and flaxmeal will keep your bowels regular. Cinnamon controls your sugar cravings and increases circulation which keeps your brain alert. Antioxidants to prevent disease and ageing are packed full in the superfood chia seeds and the green leafy spinach. Believe it or not, this actually tastes delicious!

Ingredients:
- 1 ripe banana
- 1/2 medium-sized avocado
- 1 cup of water
- 1/2 cup of almonds
- 1 tsp of chia seeds
- 1/2 tsp of cinnamon
- 1 large leaf of spinach or silverbeet
- 1 Tb of flaxmeal or ground flaxseeds
- If you want more protein, add 1 scoop of a good quality whey protein or 1 cup of milk if you can tolerate dairy.



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Pomegranate, Walnut & Chicken Salad


This nutritious summer salad is light, fresh and ideal for entertaining. Simple to throw together and full of health benefits including antioxidant pomegranates, omega 3 walnuts and avocado, high protein lean chicken and dark greens rich in folate. 

Ingredients:

2 Tb Extra virgin olive oil
2 Tb Lemon juice
2 Chicken breasts
1 Avocado
1 Pomegranate 
10 Walnuts 
4 cups Baby spinach

Method:
  • Grill or barbecue chicken breasts for 5 minutes on each side or until cooked through 
  • Slice chicken into strips  
  • Mix baby spinach, sliced avocado, walnuts and pomegranate seeds with olive oil and lemon juice in a bowl 
  • Arrange chicken strips over salad to serve 
  • You can always substitute pomegranates or your favourite summer fruit e.g. mango

Bon Appetit! 




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Quinoa Summer Salad


This fresh summer salad is nutritious and quick to throw together for lunch or to complement your BBQ.
Serves 4-6

Ingredients:

  • 3/4 cup quinoa
  • 1.5 cups of water
  • 1/2 cup diced red onion
  • 2 cups of rocket
  • 1 cup of thinly sliced celery
  • 1 cup of grated beetroot
  • 3 tbsp apple cider vinegar
  • 2 tbsp extra virgin olive oil
  • 1 tbsp Dijon mustard
  • 2 tbsp finely chopped parsley
  • 1 tsp mined fresh garlic
  • Pinch of salt
  • Pinch of ground pepper
  • 1 sliced avocado
  • 1 can of organic chickpeas or 1.5 cups of soaked and cooked chickpeas
Bring the quinoa and water to a boil in a medium saucepan. Cover, reduce to a simmer and cook for 10 minutes. Turn off the heat and leave the covered saucepan on the burner for another 4 minutes. Remove the lid and fluff the cooked quinoa with a fork. Set aside to cool completely.

Combine the rocket, beetroot, celery and onion in a large bowel. Whisk the apple cider vinegar, olive oil, mustard, garlic, salt and pepper together in a small bowel. Pour the dressing over the vegetables. Rinse the chickpeas well until they stop foaming, then add the quinoa, chickpeas and avocado to the salad and mix until evenly combined. Serve immediately or refrigerate for up to three days.


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Avocado Chocolate Mousse


It does sound strange but it tastes sensational and is healthy too! Quick, easy, guilt-free summer treat.
Courtesy of quirkycooking.blogspot.com.au


Ingredients:
  • 1 ripe Avocado
  • 150gm raw Cashews
  • 350gm Ice cubes
  • 35gm Cacao (or Cocoa)
  • 100gm Dates
  • 1 tsp Vanilla bean paste or essence
Blend raw cashews in food processor. Then add ice cubes and blend again. Scrape down sides of bowl and add vanilla, cacao powder and dates and reblend. Finally add the avocado flesh and blend. If it is not thick enough to stay formed into peaks, add another handful of ice cubes. Spoon into glasses and top with fresh raspberries, blueberries or strawberries and serve. Or freeze for later but if it is frozen solid, thaw before using - like heavenly healthy soft-serve ice cream!

  • Heart Health Avocados are high in healthy Omega 3 oils which decrease inflammation,  now recognised as the leading cause of heart disease.
  • Lower Cholesterol Avocados are also high in beta-sitosterol, a compound shown to lower cholesterol levels with research showing a 17% drop in cholesterol by including 1/2 avocado in your diet daily. Also high in fibre which binds on to the cholesterol to take it out of the body.
  • Fertile Ovaries & Pregnancy Half an avocado contains 144mcg of folate which is needed during pregnancy for the developing foetus as well as being rich in good oils and vitamin E to maintain youthful ovaries and eggs.
  • Eye Health High in carotenoid, Lutein, which protects against macular degeneration and cataracts.
  • Prostate Balance These anti-inflammatory Omega 3 oils help reduce enlargement of the prostate or more commonly known as BPH, Benign Prostatic Hypertrophy.
  • Youthful Skin Avocados are a rich source of Vitamin C which protects your skin from oxidative damage. Vitamin C is also needed to build collagen to keep your skin strong and elastic.
  • Cacao is the unprocessed form of cocoa which retains its high antioxidant benefits without the sugars. Available from health food stores - preferrable to cocoa. Be aware it contains caffeine so may keep you awake! As a treat, it is very healthy so long as you don't rely on it like other forms of caffeine which then end up pushing your adrenal glands, exhausting the body and upsetting hormonal balance. 
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Spring Salmon Salad


Ingredients:

Salmon
- Salmon fillets
- 1 lemon
- 1 Tb of extra virgin olive oil
- 1/2 cup of water
- Salt and pepper to taste
- Dried dill or bay leaf

Place salmon fillets in oven dish. Squeeze lemon juice over top and add a couple of lemon slices and olive oil. Sprinkle with herbs, salt and pepper, then add 1/2 cup of water to poach. Cook in preheated oven at 150 degrees for 20-30 minutes, depending on the number of salmon fillets. Check periodically until it flakes easily with knife. Can be served hot or cold.

Salad
- 1/2 Fennel sliced thinly or in a food processor
- Fresh mint leaves
- 1/2 Cucumber sliced thinly or in a food processor
- 3 Radishes sliced thinly or in a food processor
- 2 Tb of fresh lemon juice
- 2 Tb of extra virgin olive oil
- Salt and pepper to taste

Toss altogether and serve with salmon
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Lemon and Thyme Poached Blue Eye Cod with Leek Quinoa and Steamed Vegetables


Blue Eye Cod is a deep sea fish (wild, not farmed) and is rich in Omega 3 oils. Quinoa is a gluten-free South American grain eaten by the Incas, that has been touted as a superfood due to its high vitamin and mineral content. This dish is mixed with the crisp flavours of lemon, thyme and leeks.

Ingredients - Serves 2
- 3/4 cup quinoa
- 1 1/2 cup of water
- 2 Blue eye cod fillets
- 1 Tb Extra virgin olive oil
- Juice of 1 lemon
- 1/2 tsp dried thyme
- 1 tsp grated lemon zest
- 1 Tb of coconut oil
- 1/4 bunch of finely chopped parsley
- 1/2 sliced leek
- 1/2 head of broccoli
- 1 large carrot, peeled and sliced lengthways
- 1 bunch of bok choy sliced in half

Cooking Instructions:
Preheat oven to 180 degrees Celsius. Place Blue eye cod fillets in baking dish with olive oil smeared over them. Add 1/2 cup of water to the baking dish. Sprinkle with dried thyme, juice of half a lemon and salt and pepper to taste. Place in the oven, covered with a lid for 30-40 minutes, depending on thickness of fillets.

Bring quinoa and 1/2 cup of water to boil in a small saucepan. Reduce to a simmer, cover and cook for 10 minutes. Turn off the heat and leave the covered saucepan on the stove for another 5 minutes.

Melt 1 Tb of coconut oil in a frying pan and quickly cook sliced leek until soft. Add quinoa, juice of half a lemon, 1 tsp of lemon zest, chopped parsley and salt and pepper to taste. Heat through for 1 minute, then remove from stove.

Place carrots and broccoli in steamer and lightly steam for 3 minutes. Add bok choy and steam for a further 1 minute.

Arrange on plate with blue eye cod, quinoa and steamed vegetables.

By Claudette





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Vanilla Chia Pudding with Pear and Rhubarb


This delicious, easy, sugar-free, nutritious dessert is perfect for a winter's treat, courtesy of Mama Chia.
As you have read before, chia seeds offer the most amazing nutritional benefits -
omega 3, fibre and protein and are jam packed with antioxidants.

Ingredients:
- 4 tbsp of chia
- 1.5 cup of water
- 3/4 cup of cashew nuts
- 2 medjool dates (pitted)
- 1 vanilla bean scraped or 1 tsp of vanilla extract
- contents of 1 chai tea bag
- 2 pinches of cinnamon
- 1 pinch of nutmeg
- 1/2 bunch of rhubarb
- 1 pear

Method:
1. On stove top steam pear and rhubarb, or add 1/2 cup of water
to make stewed rhubarb and pear
2. Soak chia in water for 30 minutes or until it turns to gel. In a blender combine with remaining
ingredients, (except rhubarb and pears) and combine until silky smooth
3. Pour chia mixture into cups, top with warm rhubarb and pear mixture and serve.

Serves 2-3
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Easy Winter Chicken Casserole



Slow cookers or the old fashioned term, crockpots are seeing a resurgence in modern cooking. This recipe is really easy  (fool-safe), will boost your immune system and ward away winter chills and infections. The best part is you come home from a busy day to the house filled with the delicious aromas of tonight's dinner already cooked for you!

Nutrients are destroyed when food is cooked too fast or at high temperatures so using a slow cooker makes the food easier to digest, highly nutritious and quick to prepare when you have little time. I make this at least once a month for chilly nights. It tastes amazing with the chicken literally falling off the bone and makes enough to feed the whole family or keep in the fridge as leftovers for the next few days/nights as I do.

Ingredients:

  • 1 whole organic chicken - not just free range as they are still fed grains that are sprayed and genetically modified soy to fatten them up, ask your local butcher, markets or Coles/Woolworths sell them now at reasonable prices. Using a whole chicken means you have the bones and ligaments as well as the chicken meat which provide numerous minerals and nutrients - always preferrable!
  • 1/4 cup of pearl barley - very warming and adds extra low glycaemic carbohydrate for winter in the form of whole grains, contains gluten so if coeliac substitute with millet, rice or sweet potato
  • 1/3 cup of quinoa - South American seed that is now grown in Australia, is gluten free, high in protein like lysine as well as calcium, phosphorus, and iron. Choose whichever colour appeals to you - white, red (higher iron content), black and rinse with water before use.
  • 1 strip of Kombu seaweed - high in minerals, especially iodine which is low in Australian soils (Hence the high level of hypothyroidism in Australia), helps remove heavy metals and toxins from the body
  • Fresh sprig or 1 tsp dried thyme - adds flavour to chicken, anti-bacterial for lungs and all winter respiratory infections
  • 1/2 Japanese pumpkin - easier to cut and more flavour than Butternut or Gray pumpkin, lots of betacarotene for your eyes and all body cells
  • 1 brown onion - onions are perfect antidote for any coughs and colds - you'll realise how potent they are when you chop it up! 
  • 1Tb of apple cider vinegar - the acid helps breakdown the bones and meat to secrete the minerals we need making it easier to digest. Apple cider vinegar is naturally fermented so it still retains its natural antimicrobial and healing properties
  • Any other vegetables you like or have in the fridge to use up - carrots, celery, parsnips, etc. As there are already carbohydrates with the barley and quinoa, I would not suggest adding potatoes but you could substitute instead
  • 1 bunch of parsley - add at the end once taken off the heat as so delicate to add extra minerals especially iron
  • Miso paste - stir in 1 Tb to crockpot if serving all for dinner or 1 tsp to individual plates if going to keep some and reheat at a later date as it is destroyed by cooking. Adds flavour, salt and minerals. Easily digested as traditionally fermented. Use whichever type you like but the lighter the colour, the cooler the effect so dark brown barley miso is generally for very cold climates. If you skip the miso, the add sea salt and pepper!
Method:
Rinse barley and quinoa with water quickly by swirling in pot and throwing excess water out. Place in crockpot and chop Kombu seaweed into 2cm strips with scissors into pot. Rinse chicken and place whole into pot. Throw in thyme, chopped pumpkin into 3-4cm chunks, diced onion, apple cider vinegar and add enough filtered water to cover chicken. Cook on low heat with lid on for at least 8 hours but sometimes I leave it for 12 hours and it has been fine so long as there is enough water, it never dries out. 

Remove from heat and gently cut up the chicken in the crockpot into quarters - should just fall away from the bony carcass by now. Mix 1 Tb of miso paste in cup with hot water and stir into crockpot if serving it all for dinner or 1 tsp to individual plates if going to keep some and reheat at a later date as it is destroyed by cooking. Also stir in 1 bunch of chopped parsley for extra fresh greens. You could even add spinach or baby spinach here instead as the heat in the casserole will wilt it perfectly without needing extra cooking. You can experiment with your own flavours eg adding lemon rind/halves, lentils, etc

The beauty of slow cookers or crockpots is their ease to use without slaving over a hot oven or when you are time poor with all the nutrition still kept in tact and easily digestible. Most come with a small recipe book so you can experiment with tagines, breakfast porridge, soups, stews, desserts and curries. They sell them at Kmart, Target, David Jones and all major department stores from $60. Winter bargain!



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Green Smoothies

You’ve heard the saying “eat your leafy greens”? Well, here they are, all blended up and ready to drink in a glass.

To create a green smoothie I use as a green base, spinach, parsley, mint and basil. It’s important to rotate the green base, so sometimes I use carrot tops, bok choy, beetroot leaves, purple leaf lettuce, broccoli, spinach, chard, or kale. Then for flavor to make it palatable I add what ever fruits I have in the house – apples, pineapple, banana, lime, watermelon, coconut, rockmelon, avocado etc. Then finally to liquify it you need to add 2 glasses of water. One important thing you need is a very powerful blender. Not all blenders have a high enough rev count to break this down into a drink.

Leafy greens are full of minerals and nutrients like folic acid, niacin, vit A, B, C, D, E & K. They are high in calcium, iron, magnesium, zinc & selenium.

By blending the greens and not juicing them we are ingesting high levels of fibre. This fibre acts as a giant sponge, soaking up lots of toxins in the alimentary canal, cleansing the body.

The green smoothie is very alkalising for the body. Acidity has been found to contribute to the development of cancers and many other serious ailments. It’s been proven that leafy greens have very high pH levels, which is essential for a balanced alkalised body.

Extract taken from: Effortless Meditation Newsletter www.effortlessmeditation.com.au

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