So very good for your health and it tastes delicious too……

Ingredients:

 3 bundles of young asparagus spears

1 leek, white part chopped finely.

6 cups of boiling water

2 teaspoons of massel chicken stock powder

1 small white onion finely chopped

1 dessertspoon of butter

2 bay leaves

1 tablespoon natural Greek style yoghurt (optional)

1 tablespoon of almond flakes toasted

black pepper to taste

Method:

Heat a medium saucepan and add butter – then the finely chopped onion and leek – cook for a few minutes on medium heat until the onion softens.

Peel the asparagus lightly if necessary – trim off any dried ends – chop into thirds, then add to the saucepan along with 4 cups of the boiling water, chicken stock powder and bay leaves. Stir well to dissolve the stock powder.

Cover and bring to the boil. When soup is boiling reduce to low heat (remove a few pieces of asparagus at this point to add to finished soup) and then simmer for ½ hour or until the asparagus is very soft. Remove from heat – remove the bay leaves and then use a blender or bar mix to liquefy. Add extra hot water if you prefer the soup to have a thinner consistency.

Mix through the yoghurt. Serve with a sprinkle of freshly ground black pepper, a few almond flakes, a couple of complete asparagus spears..

Many of the best health retreats and alternative hospitals in Australia, Mexico and Europe believe that adding Asparagus to your diet on a daily basis, could provide a major protective factor for your health. It is often found in programs used to fight cancer naturally and also included in cancer prevention protocols.

One of the greatest challenges we face as naturopaths is educating our new clients (and unfortunately some of our old ones) about the importance of nutrition and eating well.  New clients often come to the clinic suffering  with some chronic and debilitating conditions and still  have the expectation that we can prescribe some vitamin supplements that will work as magic bullets. They do not want to hear that good health can take months to achieve and it will only happen with a total change of attitude toward eating a healthy diet with considerable lifestyle changes.    We really are what we eat and digest…….

In the tabs to in this section I have set out the benefits of specific vegetables along with how to use them as part of a healthy diet.  I’ve also included some of my favourite recipes in the Recipes Category in the right hand column.

We’d love to hear your feedback once you’ve tried them…

Maxine

This is a classic Asian dish that is truly delicious and fits into our health eating program so well.

INGREDIENTS

500 g lean pork mince.

1 tablespoon peanut oil

1 teaspoon sesame oil

1 clove garlic, crushed

4 green shallots, chopped

½ red capsicum, finely chopped

230 g can water chestnuts, drained & sliced

1 tablespoon sliced fresh ginger

1 tablespoon oyster sauce

1 tablespoon tamari or soy sauce

1 tablespoon fresh coriander

Iceberg lettuce washed & pulled apart into cup size shapes.

METHOD

Heat oils in a skillet on medium heat.

Add garlic, ginger and shallots, cook for about 2 minutes.

Add mince and stir until brown.

Add capsicum, water chestnuts, soy & oyster sauce.

Simmer for 3 minutes until sauce thickens.

Remove from the heat, add coriander and mix through.

Leave to rest for about 3-4 minutes and then stuff lettuce

cups with the meat mix.

Serve with chilli sauce (optional) and green tea.

Serves 2 adults for dinner or 4 as lunch or snacks.

Cooking and preparation time 20 minutes.

INGREDIENTS:

I can organic chickpeas, 400 gm size, drained
1 garlic clove crushed
1 tablespoon tahini
½ lemon juiced
1 tablespoon extra virgin olive oil
1 tablespoon natural yoghurt.
Salt and pepper to taste
Garnish – chopped fresh parsley

METHOD:

Place everything except the parsley into a blender. Blend on high until mixture is smooth. If the mixture is a little too dry add a little more oil or yoghurt.

Pour into a serving bowl and sprinkle with parsley.

Use as a healthy dip with carrot and celery sticks or hot Turkish bread.

Chickpeas are also known as Garbanzo Beans. They have a nutty flavour and are high in fibre and flavonoids that keep the digestive system healthy. They also help to lower cholesterol levels. Chickpeas are rich in vitamin E and zinc so they help fight infection and promote healthy cell growth.

Garlic has anti-viral, anti-bacterial, anti-fungal and anti-cancer properties. It has been found to lower blood cholesterol, elevated blood pressure, boost the immune system and to lift one’s mood. If you are concerned about garlic’s effects on your breath, just chew some fresh parsley and no one will know you have been enjoying the benefits of garlic in your food.

It pays to keep a container of cooked brown rice in the fridge, which can be made in advance or at night while watching TV.

Try to keep greens like snow peas, baby spinach, bok choy or broccoli in the fridge; these can always be the core of any healthy quick meal.

In the pantry keep a stock of canned sardines, tuna or salmon.

These foods mix together to make a great 5-minute dinner for those nights when you’re just too tired — or too lazy – to make anything else!

Here’s the recipe:

Ingredients

½   cup of pre-cooked brown rice

1 ½  tablespoons of extra virgin olive oil

1     garlic clove crushed

1    chopped bunch of bok choy or ¼ head of broccoli

8    snow peas

1    small-medium tin of tuna or salmon.

Chilli sauce

Salt and pepper to taste

Heat about 1/2 cup of the pre-cooked brown rice in a pan with ½ tablespoon of olive oil. If you are really, really lazy you could heat it up in the microwave. (I can’t believe I said that)

Put the rice in a bowl.

To the same pan, add 1 tablespoon of olive oil and some crushed garlic, if you are desperate you can take it from the jar. (can’t believe I said that either)

Heat for 1 minute, until the pan is warm but not smoking.

Add your choice of greens, break up the ¼ head of broccoli into little chunks, chop up the bok choy and remove the tips of the snow peas, which just need a quick rinse beforehand. Add salt and pepper and stir. Cook just until the greens begin to wilt; about 3 to 5 minutes.

Add a tin of tuna or salmon to the rice and top it with the cooked greens.

Season with hot sauce — and enjoy!

(c) Maxine Wright:  Advanced Dip Naturopathy – Medical Herbalist – Nutritionalist – Iridologist – Hemaview Tech - Health Coach – Weight Loss counsellor – Massage Therapist – Beauty Therapist – Speaker.  Step Into Health Wellness Centre - facebook - twitter.

Fresh Barramundi is such a succulent fish. I have always found it best to keep its preparation and cooking to a minimum, so its natural flavour can be enhanced and appreciated. I’m sure this simple recipe will become a favourite.

Ingredients:

4 fresh Barramundi fillets.

2 large limes or lemons

2 tablespoons of butter

1 teaspoon of extra virgin olive oil

1/4 cup finely chopped basil leaves

Salt and pepper

1 dessertspoon of finely chopped basil for garnish

4 slices of lime for garnish

Method:

In a small bowl add 1 tablespoon of butter and oil – mix until softened. Add the chopped basil leaves and mix well to bruise the leaves.

Heat a non stick frying pan on high then add the remaining butter and the juice of 1 lime or lemon – stir until melted and hot.

Add the fish and season with salt and pepper. Now add the basil butter mix.  Divide and pour the juice from the last lime over each piece of fish.

Reduce heat to medium and turn fish after about 3minutes of cooking (may need a little longer if fillets are very thick). Fish should look golden.

Cook on this side for another 3 minutes. Remove pan from the stove and allow to rest for a minute or so.

Transfer fish to warmed plates – sprinkle the remaining basil on to the top of each piece of fish along with a little of the lime burnt butter.

Serve with garden salad or steamed vegetables.

Serves 4  -  Preparation and cooking time 10-15 minutes.

(c) Maxine Wright:  Advanced Dip Naturopathy – Medical Herbalist – Nutritionalist – Iridologist – Hemaview Tech - Health Coach – Weight Loss counsellor – Massage Therapist – Beauty Therapist – Speaker.  Step Into Health Wellness Centre - facebook - twitter.

This is the soup that we prepare for our in house guests when they are doing a DETOX PROGRAM. It is light, delicious, but packed with nutritional value. Our guests like it so much they ask for the recipe so they can make at home for their friends and family.

It is so quick easy – tastes great and so good for you.

Ingredients:

 1 clove of garlic, peeled and crushed

2 brown onions sliced

1 desp extra virgin olive oil

1 teasp tamari or soy sauce

2 teasp massel chicken stock powder

boiling water

Method:

Place olive oil in a saucepan and heat – add sliced onion and cook until softened and turning brown. It will take approx 5 minutes, but keep stirring and watch to avoid burning. Then add the garlic and stir for 30 seconds. Pour in 4 cups of boiling water,  tamari and stock powder. Simmer for 20-30 minutes. The liquid will reduce so you may need to add a little more hot water before straining out the onion. If you leave the onion in the soup it may cause gas and discomfort.

Strain and serve sprinkled with parsley. Serves approximately 2-3 bowls.

It is suitable for freezing – stores well.

(c) Maxine Wright:  Advanced Dip Naturopathy – Medical Herbalist – Nutritionalist – Iridologist – Hemaview Tech - Health Coach – Weight Loss counsellor – Massage Therapist – Beauty Therapist – Speaker.  Step Into Health Wellness Centre - facebook - twitter.

This is the food I recommend to our clients whenever they are suffering with cold, flu or infection of any kind. Chicken, vegetable & garlic soup is believed to have antiviral, antifungal and antibacterial properties as well as being food for the soul.

It has always been our favourite soup recipe – it is quick and simple to make but tastes delicious – we hope you enjoy our version!

Ingredients:

3    large chicken breasts or 6 thigh fillets chopped into small cubes.

1    large brown onion, chopped

2    large sticks of celery, including tops chopped into chunks

10  Brussels sprouts.

12  mushrooms cut into quarters.

1/2 broccoli head, chopped

1/4 cauliflower, chopped

2    carrots peeled & chopped.

1    sweet potato peeled & chopped into cubes

4    cloves of garlic, crushed.

1/4 teaspoon chili paste (optional)

1/2 teasp curry powder

2    dessertspoons massel chicken stock powder

1/3 cup of pearl barley  (optional)

3    bay leaves.

1/2 teaspoon dried mixed herbs.

Method:

Place all ingredients into a large sauce pan and cover with water. Stir the contents as you bring it to the boil. Reduce heat to low and simmer for 1 hour. Serve while still chunky and sprinkle with black pepper.

Suitable for freezing.

(c) Maxine Wright:  Advanced Dip Naturopathy – Medical Herbalist – Nutritionalist – Iridologist – Hemaview Tech - Health Coach – Weight Loss counsellor – Massage Therapist – Beauty Therapist – Speaker.  Step Into Health Wellness Centre - facebook - twitter.

The flavour of fresh beetroot is deliciously refreshing and lifts this soup out of the ordinary. However you can use an 810g can of sliced beetroot. Using a food processor to grate beetroot and chop apple and vegetables saves time. Serve this soup hot or chilled.

Preparation time is approximately 20 minutes

RECIPE INGREDIENTS
Beetroot 4 each medium – peeled & grated
Cabbage (red) 1 cup shredded
Onion (red) 1 medium – chopped
Chives 1 sprig finely chopped
Apple (Granny Smith) 1 large peeled, cored and sliced
Oil (Olive) 2 teaspoon
Tomato Puree 2 tablespoon
White Wine  optional  1/8 cup
Chicken Stock (massel powder)  4 cups
Yoghurt (natural) 200 g
3 bay leaves (remove before serving)

RECIPE STEPS
Heat oil in a large saucepan. Add onion and cook over a low heat for 4-5 minutes, stirring occasionally.

Add beetroot, apple, cabbage, stock, bay leaves, wine and tomato puree, bring to the boil, cover and simmer for 10 minutes. Add 100 gr of yoghurt and stir well. If serving hot, serve at once. If serving cold, allow to cool and then refrigerate for at least 2 hours.

To serve, ladle soup into four bowls and top each with a good dollop of remaining natural yoghurt. Swirl through with a fork and garnish with chives or parsley and a sprinkle of black pepper.

Additional information on the benefits of beetroot and Beetroot How To’s

(c) Maxine Wright:  Advanced Dip Naturopathy – Medical Herbalist – Nutritionalist – Iridologist – Hemaview Tech - Health Coach – Weight Loss counsellor – Massage Therapist – Beauty Therapist – Speaker.  Step Into Health Wellness Centre - facebook - twitter.