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© Naturopathic Health 2018

   Healthy Lifestyle

Form and sustain healthy habits.

"Ditch the 'diet' mentality" By definition 'going on a diet' you are very likely to return to the same eating habits that you had before the 'diet'. Instead, plan to change your eating habits for good and focus on the huge number of benefits that eating well for life will have besides losing weight, such as more energy, better concentration, stonger immunity, a healthier heart, etc.

In January 2019, the World Health Organisation published a major review of the health benefits of high fibre diets. Their study concluded that we should be eating between 25-30g of fibre per day. It’s essential for our health to include vegetables, beans and whole grains in a diet. At Naturopathic Health we are very much for a whole food and balanced diet. Cooking from home contributes to good health, reduces calorie consumption and improves your quality of life. In this fast- paced life, it’s hard to find time to cook, especially when you have a family, but I have provided some of my favourite healthy dishes that are easy and quick to prepare.

Strawberry & Vegetable Smoothie

  • Handful of Strawberries

  • 1/4 Cucumber

  • Handful Spinach or Kale

  • 1/2 an Avocado

  • 1 Cupful of Almond Milk

  • Spoonful of Flaxseeds ( other seeds if you prefer)

  • Blend in a food blender or smoothie maker for 1 minute

Coconut Flat Bread


Makes 4
⦁    60g coconut flour
⦁    60g ground golden linseed/flaxseed
⦁    ½ tsp xanthan gum
⦁    2 eggs, beaten
⦁    80-120ml water
⦁    1 egg beaten with 1 tbsp of water
⦁    Nigella seeds for sprinkling
⦁    Cumin seeds for sprinkling

 

Method


⦁    Preheat the oven to 180C.
⦁    Place the coconut flour, xanthan gum and ground flax in a bowl and mix well.
⦁    Stir in the two beaten eggs and enough water to form a sticky dough.
⦁    Divide the dough into four pieces and shape into palm sized naan breads by rolling out between two sheets of non-stick baking paper.
⦁    Transfer the naans to a baking paper lined oven tray, brush with a little egg wash and then sprinkle with nigella seeds.
⦁    Bake at 180C for 10-12 minutes.
⦁    Serve warm.

Instant Pineapple Ice Cream

Just blend 3 cups of frozen pineapple with 1 can of coconut milk until smooth and serve.

Italian Bean & Kale Soup  

                 

Serves 8     Prep 25 min- Cook 30 min – Ready in 55 min

A wonderful hearty soup, full of dark green kale, potatoes and cannellini beans.

 

  • Ingredients    

  • 2 tablespoons of coconut oil

  • 1 onion, chopped

  • 2 tablespoons of chopped garlic

  • 1 bunch of kale, stems removed and leaves chopped

  • 1.9Litres water

  • 3 organic vegetable stocks

  • 1 tin chopped tomatoes

  • 4 white potatoes, peeled and cubed

  • 2 tins cannellini beans drained (can also use butter beans, black or harriot beans)

  • 1 tablespoon of oregano

  • ½ teaspoon of chilli seasoning (a little more if desired)

  • Pinch of salt and pepper to taste

Heat the coconut oil in a large saucepan; cook the onion and garlic until soft. Stir in kale and cook until wilted (about 2 minutes). Stir in water and vegetable stock, tomatoes, potatoes,  oregano and chilli. Simmer soup on medium heat for 20 minutes or until potatoes are cooked through. Add beans and cook for a further 5 minutes.

Avocado Cocoa Mousse                

 

Serves 4

 

  • 1/2 cup pitted dates, soaked

  • 1/2 cup pure maple syrup or agave nectar

  • 1 teaspoon vanilla extract (optional)

  • 3 avocados

  • 3/4 cup unsweetened cocoa or carob powder

  • 1/2 cup water

 

  1. Place the dates, maple syrup, and optional vanilla in a food processor fitted with the S blade and process until smooth.

  2. Add the avocado and cocoa powder and process until creamy. Stop occasionally to scrape down the sides of the bowl with a spatula.

  3. Add the water and process briefly.

  4. Transfer to serving dishes and leave to chill for 2 hours or more

  5. Serve topped with berries. This will keep for three days in the fridge or 1 month in the freezer

Prawn Korma                           

 

Serves 2

  • 5cm piece of fresh ginger – finely grated.

  • 2 cloves of garlic - crushed

  • 1 large red onion – finely chopped

  • 1 tsp coconut oil

  • ½ tsp cinnamon

  • 3 tsp cumin seeds

  • ½ tsp cardamom

  • ¼ tsp ground cloves

  • Pinch or turmeric

  • 200g tin of chopped tomatoes

  • 200g king prawns

  • 50g ground almonds

  • Fresh coriander – roughly chopped

  • Pinch of sea salt

  • Freshly ground black pepper

 

  1. Fry the onion, garlic, ginger and spices in the ground nut oil until soft.

  2. Then add the chopped tomatoes and 200ml of water.

  3. Simmer for 20 minutes until the sauce starts to thicken.

  4. Add the prawns and simmer for a further 5 minutes.

  5. Added the ground almonds and bring to the boil then take off the heat and stir in the coriander.

  6. Season with salt of pepper.

  7. Serve with brown basmati.

Thai Prawn Salad                   

(Can also be a tasty thai salad without prawns)

Serves 2-4


Dressing
⦁    1 tbsp of lime juice
⦁    1 tsp of fish sauce
⦁    1 tbsp honey
⦁    ½ tsp of red chilli finely minced
⦁    1 clove of garlic crushed
⦁    1 tsp of grated ginger
⦁    1 small bunch of coriander finely chopped
⦁    1 tsp of minced lemongrass
⦁    3 tbsp of a neutral tasting oil such as light olive oil or cold   pressed walnut oil.

Salad

  • Cooked prawns

⦁    1 head of chicory
⦁    1 baby gem lettuce
⦁    1 red pepper
⦁    1 large carrot
⦁    ½ small red onion
⦁    Large handful of rocket leaves
⦁    Handful of cashew nuts

 

  1.  Prepare the ingredients for the dressing and mix well to combine. Set aside so the favours can develop.

  2. Meanwhile, finely slice the chicory and baby gem lettuce. Cut the pepper into thin strips, the carrot into match sticks and the red onion into thin slices.

  3. Combine the prawns, chopped vegetables with the rocket and cashew nuts and toss to combine.

  4. Drizzle over the dressing and serve immediately

Breakfast on the go - Oat blueberry muffins

 

  • 3 cups of rolled oats

  • 1/4 teaspoon salt

  • 1 teaspoon baking powder

  • 1/4 cup coconut flour

  • 1/4 cup flaked almonds

  • 1 cup unsweetened almond milk

  • 1 cup plain greek yogurt

  • 2 eggs beaten

  • Zest of 1 lemon

  • Juice of half a lemon

  • 1 tablespoon vanilla extract

  • 1 tablespoon honey

  • 3/4 cup blueberries 

 

  1. Preheat oven 350 degree

  2. Coat cup muffin tin with butter or coconut oil to ensure they don't stick

  3. In a large bowl combine the oats, coconut flour, salt, baking powder

  4. Next mix in the milk, greek yogurt, eggs, lemon zest, lemon juice, honey and vanilla extract and stir until everything is combined.

  5. Add the blueberries and almonds and stir lightly until combined

  6. Evenly divide the oat mixture between 12 muffin cups and pop into the oven for 25 -30 minutes and the muffins are slightly golden brown.

  7. Cool completely before removing from the tin.

 

Can be kept in the fridge for up to 3 days

Lamb Tagine   

                                           

Serves 2

  • 300g stewing lamb (shoulder or neck) cut into 2.5cm chunks

  • 1-2 tbsp coconut oil

  • 1 onion, chopped

  • 2 cloves garlic

  • 1 tbsp grated ginger

  • 1 tsp lemon zest

  • 1 tsp cinnamon

  • 1 tsp cumin

  • ½ tsp turmeric

  • ½ tsp ground coriander

  • Freshly ground black pepper

  • 400g can of chopped tomatoes

  • 400ml stock

  • 300g butternut squash, peeled and chopped into bite size chunks

  • 50g dried apricots, roughly chopped

  • 1 tbsp of lemon juice

  • 1 tsp of honey

  • Handful of chopped coriander

 

  1. Heat half the oil in a large non-stick pan and brown the lamb. Set aside when done.

  2. Add the rest of the oil to the pan and fry the onion until soft (about 5 minutes) then add the garlic, ginger, lemon, cinnamon, cumin, turmeric, coriander and black pepper and fry another 1-2 minutes.

  3. Add the tomatoes and stock, bring to the boil, and then return the lamb to the casserole. Season with salt, cover and simmer for 1 and a half hours.

  4. After 1 and a half hours, add the butternut squash and apricots and continue to simmer gently for another 30 minutes until the meat is tender.

  5. Just before serving stir in the honey, lemon juice and coriander.

  6. Serve with seasonal vegetables.

Anti - Inflammatory Golden Milk

1/4 teaspoon tumeric

1 cup almond milk

Cinnamon stick

1/4 teaspoon coconut oil

Small pinch pepper

Honey to taste

Method

Bring the milk and ingredients to the boil and let it simmer for 1 minute.

Add a little honey for taste.

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                                         Haute & Healthy living

Zucchini Fritters

 

Ingredients

  • 1 cup shredded corgette (about 1 small-sized corgette)

  • 2 eggs, beaten

  • 1 spring onlion

  • Pinch of salt and pepper

  • Coconut oil to fry

Method

  1. In a bowl, combine the grated courgette, spring onlion, egg and seasoning .

  2. Heat a non-stick frying pan over a medium heat and add the oil. Take a large spoonful of the fritter mix and add to the frying pan. Cook the fritters for 2-3 mins on each side until golden brown. Serve straight away with red pepper hummus.

FlapJacks

Ingredients

  • 100g Porridge Oats

  • 55g Coconut Oil

  • 4 Tablespoons Honey or Coconut syrup

  • 50g Raisins

  • 1/4 Teaspoon of salt

  1. Preheat the oven at 350F/ 180c/Gas 4

  2. Place the coconut oil and honey in a saucepan over a low heat. Cook, stirring until melted and combined.

  3. Remove from the heat and add the oats, raisins and salt. Stir to blend.

  4. Spoon into the prpared tin and smooth the surface.

  5. Place in the centre of the oven and bake until lightly golden brown, 20-30 minutes. Leave in the tin until cool enough to handle, then turn out and cut into squares while still hot.    

 

The flapjacks will seem soft at this point but will firm up once cooled.

Variations ~ If wished, add some cinnamon to the melted coconut oil or add some chopped hazelnuts, or chopped cranberries in with the oats instead of raisins.

These will not taste as sweet as shop bought falpjacks as they do not contain refined sugar.

Mussels in Tomato Sauce

Ingredients

3 tablespoons olive oil

1 onion, finely chopped (about 1 cup)

1 celery stalk, finely chopped (about ½ cup)

1 carrot, grated (about ½ cup)

1 garlic clove, finely chopped

Splash white wine

1 can (28 oz/796 mL) diced tomatoes

½ teaspoon salt

2 pounds mussels, scrubbed and debearded

¼ cup chopped parsley

 

Instructions

  1. Heat oil in a large pot over medium heat.

  2. Add onion, celery, carrot, and garlic. Cook, stirring occasionally, until the onions and celery have softened, about 5 minutes.

  3. Add wine. Cook and stir until the most of the wine has reduced to almost nothing, about 1 minute.

  4. Add diced tomatoes and salt. Cook, stirring occasionally, until thick and saucy, about 13 minutes.

  5. Increase heat to high. Add mussels, cover, and cook, stirring twice, until mussels open, about 4 minutes.

  6. Stir in parsley and pour mussels into a large bowl.

  7. Serve Immediately 

Banana Loaf

 

  • 1/2 Cup Coconut flour

  • 1 Tsp Baking powder

  • 1/4 Tsp Salt

  • 1 Tbsp Cinnamon

  • 4 Large Eggs

  • 2 Tablespoons Honey

  • 2 teaspoon Vanilla Essense

  • 1/4 Cup Coconut oil, melted

  • 2 Mashed Bananas ( Slightly Brown Bananas) (330g)

  • 1/2 Grated Courgette (Small)

  • 1 tablespoon Chopped Walnuts


Optional : Add  2 tablespoons of sultanas or blueberries to the mix

Instructions:

 

  1. Preheat oven to 350 degrees. Grease  a loaf pan with coconut oil.

  2. In a medium bowl, mix the coconut flour, baking powder, walnuts, salt and cinnamon. Mix well and set aside.

  3. In a separate, large bowl, beat the eggs together with the honey and oil.

  4. Add the mashed banana and courgette into the honey and oil mixture, along with the vanilla and beat until the batter is smooth and the banana is well mixed and set aside

  5. Mix the dry ingredients into the wet and stir until well mixed.  Let the batter stand for 10 minutesso that the coconut flour can start to adsorb the liquid.

  6.  Pour into the loaf pan and spread evenly.

  7. Place into the oven and bake for 45-55 minutes until dark golden brown and a knife inserted in the center comes out clean.

   
Let cool in the loaf pan for 10 minutes and then place onto a cooling rack.

Pear, Blackberry & Pecan Crumble

 

The combination of naturally sweet chestnut flour and ripe fruit means no extra sugar is needed in this delicious dessert.

 

Serves 4

For the filling

  • 4 large or 6 small ripe dessert pears

  • 150g blackberries fresh or frozen

 

For the topping

  • 75g chestnut flour (can use spelt flour)

  • 50g pecans

  • 15g extra virgin coconut or goats butter + extra for greasing

  • (If spelt flour is used, use half a cup of coconut sugar in the mix)

 

  1. Preheat the oven to 180C.

  2. Grease oven proof dish using coconut butter.

  3. Carefully peel, core and roughly chop the pears. Place the chopped pears and blackberries in a greased dish, levelling the surface with the back of a spoon.

  4. Next combine the chestnut flour, pecans and coconut butter in a food processor. Process until the ingredients are well combined and fine bread crumbs.

  5. Sprinkle the topping over the fruit and bake in the preheated oven for 30 minute.

  6. Serve hot or cold with the accompaniments of your choice.

Shakshuka - Features poached eggs in a hearty spiced tomato sauce.

Ingredients

  • 1 tbsp olive oil

  • 2 red onions, chopped

  • 1 red chilli, deseeded and finely chopped

  • 1 garlic clove, sliced

  • small bunch coriander, stalks and leaves chopped separately

  • 2 400g cans cherry tomatoes

  • 1 pinch salt

  • 4 eggs

Method

  • Heat the oil in a frying pan that has a lid, then soften the onions, chilli, garlic and coriander stalks for 5 mins until soft. Stir in the tomatoes and salt, then bubble for 8-10 mins until thick. Can be frozen for 1 month.

  • Using the back of a large spoon, make 4 dips in the sauce, then crack an egg into each one. Put a lid on the pan, then cook over a low heat for 6-8 mins, until the eggs are done to your liking. Scatter with the coriander leaves and serve with seasonal vegetables or salad.

Carrot & Coriander Soup

Ingredients

  • 1 tsp of coconut oil

  • 1/4 tsp of ground coriander

  • 1 onion, chopped

  • 1 stick of celery, chopped

  • 1 small potato, chopped

  • 450g carrots, peeled and chopped

  • 1.2L vegetable or chicken stock

  • handful coriander (about ½ a supermarket packet)

  • Salt and pepper to taste

  1. Heat 1 tsp coconut oil in a large pan, add 1 chopped onion and celery, then fry for 5 mins until softened. 

  2. Stir in 1/4 tsp ground coriander and 1 chopped potato, then cook for 1 min.

  3. Add the 450g peeled and chopped carrots and 1.2L vegetable or chicken stock, bring to the boil, then reduce the heat.

  4. Cover and cook for 20 mins until the carrots are tender.

  5. Tip into a food processor with a handful of coriander then blitz until smooth (you may need to do this in two batches). Return to pan, taste, add salt if necessary, then reheat to serve.

Healthy Fish Pie

Ingredients

  • 1 leek or spring onions

  • 2 cups of coconut milk

  • 1 tsp cornflour

  • 2 tsp oil

  • fish pie mix ( salmon, haddock,cod)

  • 300g sweet potato

  • 40g spinach

  • small handful of flat-leaf parsley

1. Boil a kettle. Peel and chop the sweet potato into 2cm pieces. Thinly slice the leek or spring onions, removing the root end. Roughly chop the parsley.

2. Place the sweet potato in a saucepan, cover with boiling water and simmer with a pinch of sea salt for 5 mins.  Heat a medium-sized pan with 2 tsp oil on a medium heat and fry the leek or spring onions for 5 mins.

3. Pour 1 tbsp of the coconut milk into a bowl and mix in the cornflour to form a smooth paste. Add the remaining coconut milk to the leek pan with the cornflour mix. Simmer gently for 5 mins until the sauce thickens. (if the sauce is a little too thick, add more coconut milk) Meanwhile, preheat the grill to high. Stir the fish and spinach into the leek pan. Place a lid on the pan and simmer for a further 5 mins until the fish is cooked through. Stir in half of the parsley and season with sea salt and black pepper.

4. Drain and mash the sweet potato.

5. Place the fish pie mix into an ovenproof dish and spoon over the sweet potato mash. Place under the grill for 5 mins.

6. Serve alongside green beans and broccoli or salad.

Orange & Carrot Smoothie

 

Ingredients:

  • 1 medium orange, peeled and segmented

  • ¾ cup peeled and chopped carrot (about 2 medium carrots)

  • ¾ cup frozen mango chunks

  • ½ teaspoon fresh ginger (to taste)

  • 1 cup unsweetened almond milk

  • handful of ice cubes, as needed

 

Add the orange, carrot, mango, ginger and milk to a blender and process until smooth. Add ice cubes as desired to thicken it up / make it more frosty. Serve immediately!