North East Natural Health Centre
  • Home
  • Naturopathy
    • Meet our Naturopaths >
      • Sophie Lorback (Atkin) - Naturopath
      • Belinda McPherson - Naturopath
    • The constultation
    • Conditions We Treat >
      • Womens health
      • Allergies: seasonal and food
      • Digestive health
      • Childrens health
      • Sleep, stress and anxiety
      • Energy and fatigue
      • Pain and inflammation
      • Weight management
      • Headaches and muscle tension
    • Programs we offer >
      • Allergy Program
      • Drop A Size Weight Loss Program
      • Detoxification Program
      • Fertility and pregnancy
    • Naturopathic Testing >
      • Pathology testing
      • Food intolerance testing
      • NES Body Scan
      • Specialised Naturopathic Screening
    • Testimonials
  • Health Practitioners
    • Services on offer >
      • Kinesiology
      • Massage
      • Counselling
  • Book Online
  • Contact Us
    • Opening Hours
    • Privacy Act & Disclaimers
  • Resources
    • Workshops
    • Recipes >
      • DIY Home Remedies
      • Soups
      • Main meals
      • Salads
      • Snacks
      • Special Occasions and Treats
      • Drinks
    • Newsletters
    • Articles and information
    • Library

Lactation Cookies     

3/23/2015

1 Comment

 

Lactation Cookies

These cookies dose you up on protein, healthy oils and fiber. If you make them bite size you will be able to grab them in one hand whilst you master the art of breastfeeding. The coconut oil and brewers yeast are super foods for breastmilk.

Picture
Ingredients
  • 1 cup coconut oil (extra virgin cold pressed)
  • ½ cup of honey
  • 4 tablespoons water
  • 2 cup flaxseed meal (or LSA depending on where you live)
  • 2 eggs
  • 3 cups oats (any kind but stay away from instant)

Method

Soak the linseed in water. Yes, you MUST do this to soften it. 
Mix coconut oil and honey together.
Throw wet ingredients into a small bowl. So this includes the oil, sugar, eggs and the linseed/water mixture.
Combine dry ingredients in another bowl and then add in the wet ingredients. Mix well.
Use a spoon to get them into cookie shapes and pop onto a baking tray lined with baking paper.

Bake for 10-15 minutes at 180 degrees. Or until golden brown. Set aside to cool and then eat as many as you can whilst feeding bub.

1 Comment

DF SF GF baking

3/23/2015

0 Comments

 

Dairy Free Sugar Free Gluten Free Baking

Picture
Peanut Butter Biscuits
Ingredients
  • 2 1/2 cups (250g) almond meal/flour
  • 1/4 tsp. baking soda
  • 1/4 tsp. salt
  • 1/2 cup natural peanut butter (no additives)
  • 1/2 cup raw honey OR substitute agave for a vegan version
  • 1 tsp. vanilla extract
Method
Combine all ingredients in a large bowl. Stirring through the peanut butter and honey can be a challenge; I find it easier to melt down the two together in a pot over the stove first, then mix through the dry ingredients. Roll into balls, flatten with a fork and bake at 160 for around 8-10 minutes (til slightly browned). This makes around 24.
MAKE THEM SMALL SO THEY COOK EVENLY. THEY DONT RISE OR SPREAD.

Apricot Coconut Cookies
Ingredients
  • ½ cup chopped dried apricots
  • 1 ¼ cups desiccated coconut
  • 3 eggs
Method
  • Beat eggs.
  • Add dry ingredients.
  • Roll into small balls and press each ball out with a fork
  • Bake at 120 degrees for 20 mins or until golden


Cinnamon Nut Cookies
Ingredients

  • 2 egg whites
  • 2 cups nut flour (i.e. almond meal)
  • ¼ cup honey
  • 1 tsp. cinnamon
  • Optional (other spices or citrus zest)

Method
  • Beat egg whites until fluffy
  • Fold into the flour (or almond meal)
  • Fold in other ingredients
  • Bake 15-20 mins in a moderate oven

Choc Truffles
Ingredients


  • 150 g dates
  • 100g walnuts
  • 10 g cocoa powder
  • 1 tablespoon tahini and 1 tbsp of coconut oil
  • Some vanilla extract or bean

Method
Whizz dates in the blender until they form a lump like sticky brown sugar. Remove and place in a bowl. Add the nuts and cocoa to the blender and whizz until they resemble biscuit crumbs. Place in the bowl with all other ingredients. Get your hands in there and combine. Then roll into little balls. You can roll them in extra cocoa, coconut or crushed nuts if you like. Keep them in the fridge.

Seed and Nut Bliss balls
Ingredients


  •   ½ cup tahini
  • 1/3 honey or agave
  • ¾ cup sesame seeds
  • ¾ sunflower seeds
  • ¾ cup peanut butter (all natural with only peanuts as ingredients
  • ¼ cup cocoa powder
  •  ½ cup desiccated coconut
  • ¼ raisins or cranberries

Method
  • Combine tahini, honey, peanut butter and cocoa and process
  • Add all other ingredients and combine.
  • Roll into balls and then coat in coconut.
  • Put in fridge for at least an hour.

Vanilla Almond Bliss Balls
Ingredients

  • 1 cup almonds
  •  ¼ cup honey or agave
  • 2 Tbsp. coconut oil
  • 1 cup desiccated coconut
  • 1 teaspoon of vanilla
  • ½ teaspoon sea salt

Method
Combine all ingredients in the food processor. Roll into balls and then in extra desiccated coconut. Place in fridge for at least an hour.

 

 

 

 

0 Comments

Thai Papaya Salad

3/23/2015

0 Comments

 

Thai Papaya Salad

A spicy salad that is great for your immune system and skin. Goes well with a BBQ in summer.

Picture
Ingredients
  • 1/2 Honey Dew Melon julienned
  • Orange papaya flesh  julienned
  • 1 Lebanese Cucumber julienned
  • Handful of Green Beans
  • 1 Clove of garlic
  • 2 Fresh Ripe Tomatoes
  • 2 Mild Chillies
  • 1 medium Lime Juiced
  • 1 Tbs Mirin
  • 1.5 Tbs Fish Sauce
  • 1 bunch of coriander
  • 2 Tbs lightly roasted sunflower seeds

What to do

Mortar and pestle the chillies, and garlic into a paste. Then add green beans and tomatoes to gently crush. Combine lime juice, mirin/palm sugar and fish sauce in a separate bowl until all ingredients are dissolved. Mix all ingredients in salad bowl to serve and top with toasted almonds.

0 Comments

Nettle pie

3/23/2015

0 Comments

 

Nettle pie with spinach & goats fetta

Picture
Ingredients:
Spinach
Greens from the garden
Garlic
Onion
Eggs 8x
Goats fetta
tomatoes
sweet pot
LSA

What to do:
1. Line a baking dish with thinly sliced sweet potato
2. Cook off the garlic and onion in a pan with a little organic butter
3. Sauté the greens in the same pan
4. Take off heat and combine with whisked eggs
5. Salt and pepper to taste
6. Transfer mix to the prepared dish, layer top with goats cheese, LSA and tomatoes
7. Bake for until cooked



0 Comments

Warm quinoa and apple porridge

3/23/2015

1 Comment

 

Warm quinoa and apple porridge

This is a Gluten Free breakfast porridge perfect for the cooler weather. It will keep you full and satisfied and is excellent fiber.

Picture
Ingredients
  • 1 cup of quinoa (cooked the night before)
  • Stewed apples (core apples, place in saucepan, simmer)

Method
Place quinoa and apples in a pan and warm gently. Serve with honey or cinnamon as a low GI, gluten free breaky idea.

1 Comment

Chia Muesli bar

3/23/2015

0 Comments

 

Chia Muesli bar

Chia seeds are a SUPERFOOD. They are a great source of Omega-3, vitamin B12, potassium, zinc and iron. Chia seeds can be either white or black.

Picture
 

Equipment

Baking tray, oil spray to grease baking tray, baking paper

Ingredients

1 cup rolled oats

1/2 cup desiccated coconut

1/2 cup white chia seeds

1/2 cup sunflower kernels

1/2 cup pumpkin seeds

1 cup sultanas

1 1/2 cups puffed brown rice

100g butter

1/3 cup golden syrup

1/2 teaspoon of vanilla essence

1 tablespoon brown sugar

What to do

1.     Grease and line a baking tray.

2.     In a frying pan, toast the oats, coconut, chia seeds, sunflower kernels and pumpkin seeds. Stir continuously until the coconut turns golden.

3.     Transfer to large bowl and set aside to cool.

4.     Once cooled, add the sultanas and puffed brown rice.

5.     Melt butter, golden syrup, vanilla essence and brown sugar in a small saucepan over medium heat, stirring continuously until sugar dissolves. Simmer, without stirring, for around 6 minutes.

6.     Add hot mixture to dry ingredients

7.     Stir and stir until all of the dry ingredients are thoroughly coated.

8.     Spoon the mixture into the prepared baking tray. Use a large metal spoon to press the mixture down firmly.

9.     Place into the fridge for at least 30 minutes.

0 Comments

Fruit and nut bars

3/19/2015

1 Comment

 

Fruit and Nut Breakfast Bar

Tahini and dates combine to form slow release energy hit. These bars are high in calcium and protein, making them a fast on the go breakfast solution.

Picture
Ingredients

Date mixture:

½ cup of dried dates

½ cup of water

½ cup of tahini


Dry ingredients:

¾ cup of rolled oats

¼ cup spelt flour

1 tsp cinnamon

1/3 cup of mixed nuts

1/3 cup of mixed seeds

What to do

1.     Grease and line a baking tray.

2.     Blend the date ingredients until smooth paste forms.

3.     Combine with dry ingredients and mix well

4.     Spoon the mixture into the prepared baking tray. Use a large metal spoon to press the mixture down firmly.

5.     Place into the fridge for at least 30 minutes.

 

1 Comment

Fritatta

3/16/2015

0 Comments

 

Fritatta

Picture
Ingredients
  • 2 medium potatoes
  • 2 tablespoons olive oil
  • 1 red onion, chopped
  • 70g pancetta, chopped
  • 100g baby spinach
  • 200g red grape tomatoes, halved
  • 1 red capsicum, chopped
  • 8 eggs
  • 1/2 cup thickened cream
  • 1/2 cup shredded parmesan cheese
  • 1/4 cup grated tasty cheese

What to do

  1. Preheat oven to 200°C. Lightly grease a 5cm-deep, 26cm x 16.5cm (base) ovenproof dish. Pierce each potato 4 times with a bamboo skewer. Place in a heatproof, microwave-safe bowl. Microwave on high (100%) for 4 minutes or until tender. Allow to cool. Thinly slice.

  2. Step 2 Meanwhile, heat oil in a non-stick frying pan over medium heat. Add onion. Cook, stirring, for 3 minutes. Add pancetta. Cook, stirring, for 3 to 4 minutes or until onion is tender and pancetta golden. Add spinach. Cook for 1 minute or until spinach is just wilted.

  3. Step 3 Combine onion mixture, tomatoes and capsicum in a bowl. Arrange half the potato, in a single layer, over prepared dish. Top with half the onion mixture. Repeat with remaining potato and onion mixture.

  4. Step 4 Whisk eggs and cream in a bowl. Gently pour egg mixture over vegetable mixture. Sprinkle with parmesan and tasty cheese. Bake for 30 to 35 minutes or until egg mixture is set and top golden. Stand for 5 minutes. Serve.

0 Comments

Chicken Stock Soup

3/3/2015

0 Comments

 

Chicken Stock

Ingredients
  • 2 kg free-range chicken frames and necks
  • 2 large onions, chopped
  • 2 or 3 sticks of celery, roughly cut
  • 2 large leeks, cleaned and roughly chopped
  • 4 or 5 medium carrots, roughly chopped
  • 3 or 4 cloves of garlic, crushed
  • 1 tbs olive oil
  • 2 tbs dried mushrooms
  • 2 tsp black peppercorns
  • 2 or 3 bay leaves
  •  parsley, sage, thyme, oregano, cumin, turmeric, chilli, cumin 

Method
  1. In a large saucepan, stir fry onions, celery, carrot, leek and garlic in the oil over medium heat for four or five minutes to brown.
  2. Add the chicken and remaining ingredients.
  3. Cover with water.
  4. Bring to the boil and simmer very, very slowly for around three hours. (Add water as necessary to keep everything covered )
  5. Over medium heat, reduce quantity by a half.
  6. Leave to cool and refrigerate overnight.
  7. Next day, remove solidified fat from top of the mixture and store stock in plastic containers.
0 Comments

Bread Free Breakfasts

3/3/2015

1 Comment

 

Bread Free Breakfasts

Fast food is not just McDonalds and KFC. Fast food also comes in the form of toast, focaccias and sandwiches. These are the foods we eat we are starving, in a hurry and on the run. They are very energy dense and generally nutrient poor.  They may not be greasy but they are extremely processed and refined and so should be in the category of sometimes foods. Anyone will become inflamed, sluggish and constipated if they live on bread 2-3 meals a day! That is because bread takes a lot of digestive juice to break down and will plug up your pipes pretty quick! By removing them from one meal such as breakfast you should notice a fair bit of ‘improvement in your movements’!

Picture

Ideas for a bread free breakfast:

Better than muesli: 1 apple, cored and quartered, handful of almonds, handful of macadamias, handful of pumpkin seeds, handful of sunflower seeds, handful of desiccated coconut, handful of goji berries, 1/4 teaspoon of vanilla, 1/4 teaspoon of cinnamon, a few grinds of salt. Start with putting your apple into your blender or food processor, and then add the remaining ingredients in the order listed. Pulse quickly until desired consistency is reached. Be careful not to over blend. Enjoy with yoghurt.

Seed breakfast: 1 cup of both sunflower seeds & sesame seeds, dry roast them in a hot pan for a few minutes until brown and popping. Put in a bowl and top with 2 tbsp. natural yoghurt and some berries or grated apple or banana. This is really filling and super yummy

Apple eggs: 1 large green apple, 2 eggs, ½ tsp. turmeric, 1 tsp. ginger or galangal a little water (a few tsps.). Dice the apple into little cubes. Put the water, apple and spices into the hot pan. Once the Apple has soaked up the water and spices, whisk the eggs and pour over the apples (like a pikelet) Cook until brown. 

Oat bran eggs: 2 eggs, a little water, 1 tsp. rice bran oil, ½ cup oat bran, cinnamon and nutmeg. Place all ingredients into a bowl and whisk well. Then pour into a pan and cook like pikelets. You can serve with stewed or grated fruit and or yoghurt.

Fruit omelette: 2 eggs, 1 tsp. corn flour, berries/banana/apple/cinnamon. Whisk eggs and corn flour and cook like a pancake cook the fruit in the omelette or add as a topping. 

Smoothie: 1 banana, 1 cup of milk, 1 tbsp. LSA, 1 tbsp. flax seed oil, 2 tbsp. yoghurt, 1 tsp. honey. Blend all ingredients until smooth. Add more liquid if you want it less chunky. Frozen bananas work esp. well.

Date smoothie: 1 cup nonfat yogurt, 1 cup nonfat milk, 1 cup (packed) pitted Medjool dates,   1/2 teaspoon vanilla extract,   2 cups ice cubes. Purée yogurt, milk, dates, and vanilla in blender until smooth. Add ice cubes; puree until mixture is thick and smooth. Divide between 2 glasses and serve.

Baked eggs: lightly oil a ramekin or oven proof cup with rice bran oil. Place a combination or all of the following on the bottom: mushroom, spinach, garlic, tomato, asparagus, zucchini, left over roast vegetables (capsicum, sweet potato, onion, broccoli etc.), or Tofu. Place 1-2 eggs on top. Season with salt and pepper. Bake in a hot oven (220 degrees C) until almost done. Yolks are best a little runny. Takes about 8 to 12 minutes depending on your oven. These can be prepared the night before and popped in the oven while you are in the shower.

Directions

1.     Line a 8”x8” baking pan with baking paper, allow it to hang over the edge.

2.     Combine the first 8 ingredients in a large bowl and mix.

3.     Add maple syrup and apple sauce and mix

4.     Add almond butter, mix

5.     Place batter in tin pressing down firmly.

6.     Place in freezer for 1 hour

7.     Remove from freezer and tin, remove paper and slice into 16 pieces.

8.     Store in a sealed container in the freezer

Note: 

You can substitute any nuts, seeds or fruit as desired.

 
Basic quick quinoa recipe.

Combine all ingredients in a bowl the night before:

½ cup quinoa flakes

2/3 cup almond milk

½ tablespoon of chia seeds

½ teaspoon of cinnamon

¼ teaspoon vanilla extract

In the morning you may like to add more liquid if the ingredients have soaked it all up.

Top with your favorite toppings

Try:

Dollop of almond butter and fresh strawberries

Chopped dates and walnuts

Cacao nibs, fresh cherries and nut butter

Grated carrot, walnuts and sultanas

LSA, coconut, honey and berries

Or try your own creation.

1 Comment
Forward>>

    Recipes and Food blog


    Archives

    March 2015

    Categories

    All
    Breakfasts Ideas
    Condiments And Dressings
    Drinks
    Lunch Options
    Salads
    Snacks
    Soups
    Special Occasion Treats

    RSS Feed

Proudly powered by Weebly
  • Home
  • Naturopathy
    • Meet our Naturopaths >
      • Sophie Lorback (Atkin) - Naturopath
      • Belinda McPherson - Naturopath
    • The constultation
    • Conditions We Treat >
      • Womens health
      • Allergies: seasonal and food
      • Digestive health
      • Childrens health
      • Sleep, stress and anxiety
      • Energy and fatigue
      • Pain and inflammation
      • Weight management
      • Headaches and muscle tension
    • Programs we offer >
      • Allergy Program
      • Drop A Size Weight Loss Program
      • Detoxification Program
      • Fertility and pregnancy
    • Naturopathic Testing >
      • Pathology testing
      • Food intolerance testing
      • NES Body Scan
      • Specialised Naturopathic Screening
    • Testimonials
  • Health Practitioners
    • Services on offer >
      • Kinesiology
      • Massage
      • Counselling
  • Book Online
  • Contact Us
    • Opening Hours
    • Privacy Act & Disclaimers
  • Resources
    • Workshops
    • Recipes >
      • DIY Home Remedies
      • Soups
      • Main meals
      • Salads
      • Snacks
      • Special Occasions and Treats
      • Drinks
    • Newsletters
    • Articles and information
    • Library