healthy recipes

Supplied by Amy McKendrick
Nutritional Coach

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An abundantly coloured recipe, the whole family will love!

• 250 grams of brown rice
• 1 X 450 gram tin of tuna in olive oil (drained)
• 1 X 420 gram tin of corn kernels
• 2 smallish fresh beetroot (cut into small cubes)
• 1 medium sweet potato (cut into small cubes)
• 1 large onion Rocket Sheep's milk yoghurt 150 grams
• 2 garlic cloves1 small Lebanese cucumber
• 1 tablespoon olive oil
• Sea salt
• Cracked pepper
• Balsamic vinegar (a good quality aged one)

• Cook the brown rice. Bring to boil, then simmer for about 30 mins. Do not over cook, as you don't want mushy rice...make sure that it is still nutty.
• Cut the beetroot and sweet potato into small cubes and bake in the oven for about 20 mins on 180?C with small amount of sea salt and olive oil spray.
• While they are cooking, combine the yoghurt, garlic (crushed), sea salt, olive oil and finely grated cucumber in a bowl to make the tzatziki dip.
• Chop the onion and cook in a frypan with olive oil and balsamic vinegar until caramelized.
• Once the rice and veggies have cooked, add them to a large salad bowl, then add the tuna, corn, caramelised onion and a big bunch of rocket. Combine all ingredients with balsamic vinegar to taste and sea salt and cracked pepper. If it is too dry, you may add some more olive oil if necessary. Add the tzatziki when served.

Recipe from My Goodness: all you need to know about childhood health and nutrition.

By Lisa Guy
Naturopath Adv ND, Adv Hom, Adv Herb MedDip Nut, BHSc (ATMS)
www.artofhealing.com.au

Luscious fresh blueberries together with a touch of lemon zest make these muffins a treat for the eyes and the taste buds. Berries are one of the best sources of anthocyanins, an antioxidant that helps prevent free radical damage in the body.

2 cup (240 g/8 1/2 oz) wholemeal flour
1 tablespoon baking powder
1 egg
1/2 cup (125 ml/41/2 fl oz) raw organic honey
1/2 tablespoon lemon zest
1/3 cup (83 ml/3 fl oz) cold pressed virgin olive oil
1 cup (250 ml/9 fl oz) low-fat milk
1 teaspoon vanilla essence
1/4 cup (43 g/11/2 oz) almonds flakes
1 1/4 cups (188 g/61/2 oz) fresh or frozen mixed berries (blueberries, strawberries, raspberries)

Preheat oven to 180oC (350oF/Gas 4).
Place muffin cases in a 12-hole muffin tray. Place all dry ingredients in a large bowl, mix until well combined.
In another bowl add all liquid ingredients and lemon zest, whisk until well combined.
Slowly pour liquid into dry ingredients and gently combine. Be careful not to over mix as this will result in a heavy muffin.
Gently fold in almonds and mixed berries so they don't burst.
Spoon mixture into muffin holes and bake for 30 minutes, until muffins have risen and are golden brown.
Allow muffins to sit for 5 minutes on a cooling rack.

Makes 12 medium sized muffins.

Tip: If using frozen mixed berries do not thaw, add to mixture frozen.

By Amy Mc Kendrick
Nutrtional Coach

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1 medium kumera (400g), peeled, cut into 2cm pieces
2 teaspoons finely grated orange rind
185g can tuna (Sirena lite), drained
80g baby rocket leaves
Cherry tomatoes
½ an avocado
½ a Lebanese cucumber
1 large orange (300g), peeled, segmented
2 tablespoons orange juice
1 tablespoon light soy sauce
½ small red onion (50g), sliced thinly

1. Preheat oven to 180?C/160?C fanforced.
2. Place Kumera on oven tray; sprinkle with rind.
3. Roast, uncovered, about 20 minutes; cool.
4. Combine kumera with remaining ingredients in a medium bowl.
   
   Preparation time 10 minutes (plus cooling time)
   Cooking time 20 minutes
   Serves 2
   Nutritional count per serving 5g total fat (1g saturated fat); 1195kj (286 cal); 37.0g carbohydrate; 25.1g protein; 6.2g fibre

    

By Amy McKendrick
Nutritional Coach
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Ingredients
4 medium-sized beetroot
2 tablespoons olive oil
Sea salt
Freshly ground black pepper
1 cup lentils du puy
¼ cup diced red onion
¼ cup seeded and diced tomato
3 tablespoons extra virgin olive oil
1 tablespoon balsamic vinegar
1 tablespoon finely chopped mint
¼ cup finely chopped parsley
to serve
8 asparagus spears, blanched and cooled
Mint leaves
200g goats curd
Extra virgin olive oil to drizzle

Preheat oven to 220ºC. Place beetroot in a small baking dish and drizzle with the olive oil, salt and pepper. Cover with foil and place in the oven for 40-45 minutes, or until beetroots are tender when pierced with a knife. Remove from oven and allow to cool. Set aside.

Place lentils with 1 ½ cups of water in a medium saucepan and bring to the boil. Reduce heat and simmer for 15 minutes. Strain.

Place warm lentils, red onion, tomato, extra virgin olive oil, vinegar, salt and pepper in a bowl, stir and set aside. Peel Beetroots by rubbing the skins gently with your hands until they come off. Slice beetroot vertically into 1cm slices.

Stir mint and parsley through the lentils. to serve Divide lentils among four plates, top with a few sprigs of mint and the asparagus. Using a large spoon dipped in hot water , top with spoonfuls of goats curd. Finish with the slices of beetroot and drizzle with extra virgin olive oil.

Serves 4.

by Amy Mc Kendrick

Dairy free, Low GI, Low sugar, high protein Compared to sultanas, raisins and dates, most commonly found in commercial muesli, prunes have a low GI. They are also high in fibre and an excellent natural laxative for anyone who suffers from constipation. The mix of grains and seeds provides an excellent range of nutrients and are high in fibre, protein, low GI carbs and essential fatty acids.

Ingredients:
½ cup chia seeds
½ cup puffed amaranth or quinoa
2 cups of coconut chips
1 cup almonds, raw or activated (2die4 Live Foods)
½ cup organic rolled oats
½ cup rolled barley flakes
½ cup organic rolled brown rice (Eden brand)
½ cup organic rolled spelt (Eden brand)
¾ cup pepitas (2die4 Live Foods)
¾ cup sunflower seeds
¾ cup flaxseeds meal (Melrose golden flaxseeds)
50g organic dried pitted dried prunes (optional)

Method: In a large bowl combine the grains with the seeds. Using a pair of scissors, cut the prunes into small pieces and stir through one at a time to distribute the fruit evenly throughout. Toss the coconut and almonds through and store in an airtight container.

Note: Flaxseeds are a great source of naturally occurring phyto-oestrogens called lignans with proven benefits to include preventing against hormone related breast and prostate cancer and improving brain function, immunity, inflammation, and reducing LDL cholesterol