Shakshuka Recipe

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Ingredients

·     1 red onion, finely diced

·     1 garlic clove, crushed

·     1 small chilli, finely diced

·     1 teaspoon paprika

·     ½ teaspoon ground coriander

·     ½ teaspoon ground cumin

·     2 red capsicums, cut into 2cm pieces

·     400g chopped tomatoes

·     ½ large eggplant, cut into 2cm cubes

·     4 eggs

·     Fresh coriander, to serve

Method

1.    Preheat oven to 2200C.

2.    Heat 1 tablespoon of extra virgin olive oil over a medium heat and add onion, garlic and chilli. Cook for 5 minutes, or until softened. Add the spices and stir, cook for a further minute. 

3.    Add the capsicum and tomatoes to the pan and cook for 10-15 minutes, or until capsicums are softened. Turn the cook top off, then blend the sauce and return to the pan.

4.    Meanwhile, spray another pan with cooking oil and heat over a high heat. Add eggplant and cook for 10 minutes or until cooked through, turning occasionally.

5.    Stir the eggplant through the sauce. Make four wells with the back of a spoon and crack an egg into each well, then bake in the oven until eggs are cooked to your liking.  

Sprinkle with coriander and serve with wholegrain bread.

Nutrition benefits:

High in Vitamin C to assist your immunity and glowing skin

A good source of protein to keep you feeling full and lower the overall GI of the meal

Can be shared with friends (Always a benefit too right ;))

This recipe was brought to you by our amazing Kirrawee Dietitian Melissa - give her a call to get your health sorted down in the South of Sydney!

 

Christmas Recipe: Healthy Christmas Cake Muffins

Serves: 12

Ingredients

  • 400g mixed fruit
  • 2 eggs
  • 130g almond meal
  • 50g walnuts
  • 2 tablespoons olive or macadamia oil
  • 1/2 teaspoon ground cinnamon
  • 1/2 tsp allspice
  • 1/4 tsp ground ginger
  • 1/4 tsp nutmeg
  • 1 tablespoon lemon zest grated 
  • 1 tablespoon lemon juice
  • 1 teaspoon vanilla extract/essence

Method

  1. Preheat oven to 150 degrees Celsius
  2. Spray a muffin tin with oil (12 muffins)
  3. Combine eggs, dried fruit, spices, vanilla and lemon
  4. Add the almonds and walnuts and mix through
  5. Spoon into tin, split into 12
  6. Bake for 1 hour and 30 minutes. Check with skewer and cook longer if neede

Note: Cover the top if necessary to prevent over-browning.

Nutrition:

Calories: 200 calories/serve (perfect snack size with a cup of tea!)

Fat: 9.5g

Protein: 6g

Carbs: 22g 

 

 

Sunday Runs, Markets and Muesli (Recipe Included!)

Imagine this:

On the horizon sits the sun, a bright yellow beginning, slowly climbing its ladder up the coloured sky. A light breeze pushes you into a rhythmic run, right along the sleepy beach and up to a grassy green headland. You stop to catch you breath, your heart hammering gratitude as you drink in the 360-degree view.

A couple of more minutes. A couple of more colours… Time to go.

Following the seagulls down the sandy path, past the receding aqua wash and waving to the local surfers, you finally reach the end of your journey. With the salty ocean breeze brushing your face, you turn like a magnet to the sparkling ocean. With a start, you run in to meet your old friend with a joyful laugh, still fully clothed. There you float. Free. Happy. Alive.

With exhilarated rosy cheeks and slight regret, you drag yourself away from the caring hands of the ocean… time for the markets!

 And this is just the way my Sunday began.

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I am a big fan of local markets in Sydney. They offer fresh produce, you can meet and support local farmers and taste before you buy. It’s such a sensory experience. They smell of warm crusty bread, cinnamon sticks and freshly blended citrus juices all of which mingle in with a sea of interesting people as you weave your way in and out. My fresh produce lasts about twice as long and tastes about twice as good!

This Sunday I was on a mission. A client had given me a delicious muesli recipe and brought some in as a gift (thank you, you know who you are). It tasted phenomenal and I was committed to making my own variety.

As I wondered amongst the bustling stores I bartered over buckwheat and nutted out the best place to buy my pecans. Half an hour later I was content with a bag full of goodies. I couldn’t stop smiling. I was so excited.

Experimentation took the good part of my Sunday afternoon but this is what I came up with:

Ingredients:

  • 300g sprouted buckwheat
  • 1 cup of oats (you could use quinoa flakes if you want gluten free)
  • 1/2 cup of amaranth
  • 200g pecans or walnuts
  • 100g sesame seeds
  • 100g pumpkin seeds
  • 2 long (10-12cm) cinnamon quills
  • 2 tsp. dried nutmeg
  • 120g medjool dates (deseeded and cut into small pieces)
  • 300g dried apple (cut into small pieces)
  • 1 tsp. vanilla extract
  • ½ tsp. salt
  • 80g Canadian Maple Syrup

Optional (makes it a little higher in energy but a lot more crunchy!)

  • 50g coconut oil
  • 100g shredded coconut

Method:

1.     Preheat oven to 180 degrees.

2.     With mortar and pestle or end of rolling pin bash/grind cinnamon to break up sticks. With your hands then break/rip up cinnamon into small bits (as small as you can!).

3.     Add all other ingredients into a big mixing bowl, melting coconut oil if necessary. Mix well to coat with oil and maple syrup.

4.     Put into 1 or 2 large baking trays lined with baking paper.

5.     Periodically check muesli over next 30-40minutes, using a wooden spoon to slowly turn over the muesli when it looks brown.

6.     Leave to cool for 20 mins.

Nutrition:

  • Amaranth is a great source of iron (~5mg/cup).
  • Oats contain beta glucan, a soluble fibre to reduce cholesterol levels.
  • Apples contain polyphenols and flavonoids, which prevent oxidation in the body, preventing  disease and ageing.
  • Buckwheat is a good source of magnesium, a micronutrient responsible for more than 300 enzymatic reactions, including enzymes required for maintaining stable blood glucose levels.
  • All the grains, nuts and seeds are an excellent source of fibre, which makes you feel full and aids digestion.
  • This mix is also high in healthy omega 3 and omega 6 fats, which promote clear cognition, boost HDL (healthy) cholesterol, maintain hormone production and lubricate joints.
  • Pumpkin seeds are a good source of zinc, vital for promoting immunity, clear skin, strong hair and nails.
  • Sesame are incredibly rich sources of many essential minerals including Calcium, magnesium, iron, manganese, zinc and selenium.

How to eat this delicious mix:

  • Portion out ½ a cup (trust me doesn’t look like a lot but its so filling!). Add some milk, yoghurt and a piece of fruit for breakfast. Wouldn’t be surprised if you are content until lunch ;)
  • Nibble on as a snack during your work day.
  • Add over the top of some ice cream as a treat.

Dry July – How to regenerate a healthy liver

You might be familiar with one of the following scenarios below:

1)   You’ve woken up for work with a ringing headache and are feeling about as average as Spain did in the World Cup soccer. How did the end of financial year work drinks cascade into a shower of champagne or a steady flowing abundance of delicious beer?

2)   The weather in Sydney had become so bitingly cold that it justifies a good hearty glass of red by the fire – every night. For every degree colder this fosters furthur justification of a) A cheeky glass of port or desert wine to top the night off or b) Some/a block of chocolate to accompany the red wine

Your lovely liver: An under valued vital organ that regulates many processes in your body. However, at this time of the year it’s starting to complain. Battered and bruised its been fighting a little too hard.

The liver has various functions within the body the main one being DETOXIFICATION. That’s right! The liver helps to purify the blood by removing toxins such as alcohol and drugs from the body. But did you know it also helps regulate hormone levels? Can you imagine what happens when it can perform this duty well? Hormones regulate everything from sleep to mood, metabolism, reproduction and immunity - to mention a few!

The liver also works to DIGEST all your food. Fats are digested by bile in the stomach, which is a product secreted by your happy hepatic (liver) cells and transported to the gall bladder. Carbohydrates and proteins are broken down so that these nutrients can eventually be converted to energy for use within the body. 

Also wondering why when your liver has been under the pump you are more likely to come down with some mysterious flu? Well the liver is also responsible for your IMMUNITY.  It plays an important role in capturing and digesting nasties such as bacteria, parasites, worn out blood cells and fungi.

So lets focus on some liver regeneration.

Number 1: Reduce your alcohol intake. Limit alcohol to weekends only or if you can, commit to a month off. Lets face it, a hot milo in front of the fire is going to be lot more nutritious; alcohol is empty calories anyway (contains basically no nutrients). Focus on average 2L of water daily which can include herbal teas such as chamomile to rehydrate and filter the blood.

Number 2: Reduce highly processed foods particularly ones that are not only high in saturated fat but also salt and sugar. For example: processed and fatty meats (sausages, salami, bacon), deep fried take out and fast foods, cakes and biscuits, pastries and chocolate.

Number 3: Increase your intake of linoleic acid, a polyunsaturated fat. This will aid in reducing liver inflammation. Include nuts, seeds (flaxseed particularly) and oils (e.g extra virgin olive oil) as a part of your daily diet.

Number 4: Be smart with your selection of fruits.  Berries, pomegranate and grapes (I know you are already thinking wine again but the alcohol content outweighs the benefits here!) contain ellagic acid and resveratrol, which can help to regenerate liver cells. The bitter in lemon and limes can also break down stagnant material.

After following this for a good month you liver should start to improve all its functions. Hopefully a lot of what I have recommended also becomes habitual!

Also why not actually sign up for Dry July though and contribute some money towards a good cause like cancer prevention? Think of all the money you are saving not consuming alcohol anyway!

Stay happy, healthy and warm.

Ash xx