Journal Tag: healthy diet

Tips for optimising your diet during a pandemic

Your Diet with Freya Lawler

Lots of people are asking me, “How can I support my health during this pandemic?”. 

My answer? Start with your diet. 

There are, of course, many aspects to having a well functioning self. Diet, however, is so incredibly foundational and something we can all attend to daily to help amplify health that it’s one that I recommend you pay attention to straight away.

One of the great things about paying attention to your diet is that you can get started immediately and see results quickly. So here they are – some of my best tips for optimising your diet during a pandemic.

Stay hydrated

Aim for 2-3 litres of water per day. Remember, the following drinks can boost your hydration for the day: decaffeinated tea, mineral water, broth, and fresh, raw, cold-pressed vegetable juices. To help you stay hydrated, carry a water bottle with you everywhere you go (and make sure it’s not a plastic one).

Don’t skip the protein

Protein helps build and repair every part of the body. Without enough of it, you can feel run down, lethargic, and your immune system can’t function as well as it should. Meats, eggs, poultry, and seafood are excellent sources of protein, but so are certain vegetables. High-protein plant foods include beans and legumes, broccoli, Brussels sprouts, lentils, nuts and seeds, oats, potatoes, spinach, and wild rice. If you’re sick, aim for 1.5g protein per kg of bodyweight per day. 

Eat plenty of healthy fats

Healthy fats will help support brain and heart health while keeping you feeling full and providing your body with much needed energy to keep you motivated whilst working from home. Opt for more omega-3s (from avocados, fatty fish, nuts and seeds, olives, sea vegetables, grass-fed meats, etc.), and fewer omega-6s (from processed foods, salad dressings, and sauces; as well as processed vegetable oils like canola, grapeseed, safflower, etc.). Keep in mind that low-fat and fat-free products contain a lot of added sugar and artificial fillers, these are best avoided and swapped for full fat versions.

Opt for carbohydrates from vegetables

Most people only associate carbohydrates with grains. But bread, pasta, cake,

cookies, etc., are not the only sources of carbohydrates. Many whole foods like fruits, vegetables, and legumes fall into this category, too. When balancing your diet, try to get the bulk of your carbohydrates from vegetable sources. The fiber found in vegetables helps balance blood sugar and improve digestion. 

Eat the rainbow

Our bodies function best when they take in nutrients from all different types and colours of wholefoods. Aim to eat at least six different colours of fruits and vegetables each day. 

Experiment in the kitchen

Play around with different foods and cooking methods to discover what you like. Try at least one new recipe per week. If you’re not confident in your cooking skills, watch a youtube video and learn a new skill! Practice makes perfect! The goal is to become more comfortable with cooking. The more comfortable and enjoyable cooking is for you, the easier it will be to incorporate into a regular routine. Cooking and preparing food for loved ones is a great joy – there is no better time to get started than during lockdown!

Limit sugar and processed foods

We know that the excessive intake of refined sugars and grains contributes to many chronic health issues. In order to stave off illness and reverse symptoms, limit your intake of refined sugars and grains. Both of these are found in highly-processed foods like shelf-stable cakes and cookies, lollies, and other snacks. Read food labels carefully, and select foods with no added sugar (or very little added sugar). Excellent swaps for a sweet treat include: a whole, fresh piece of fruit, vegetable sticks and dip, a teaspoon of fresh nut butter, stewed apples, yoghurt and nuts. 

Include probiotic and prebiotic foods 

This will support both immune function and digestive function. Supporting digestive function ensures optimal absorption of nutrients and vitamins from food, replenishing the resources available for immune function. Probiotic foods are those that contain beneficial bacteria. Great probiotic foods are sauerkraut, natural yoghurt/coconut yoghurt,  kombucha, kim chi, naturally preserved pickles, miso soup, or tempeh.

Prebiotic foods are those that support the function and health of the good bacteria in our digestive system. They are typically foods that are high in fiber such as banana, seeds, wholegrains, Jerusalem artichoke, leek.

Everything in moderation

After all, we’re locked inside! It’s important to allow yourself some wiggle room and listen to your body’s cravings. Enjoying a healthy, balanced diet includes being flexible and limiting your rules. Make a point to indulge occasionally without any guilt or stress about your food choices.

Written by Freya Lawler

Naturopath and Functional Nutritionist

Free Resources

Freya Lawler, Fertile Ground/Melbourne Apothecary naturopath and functional nutritionist is passionate about food. She believes that in order to optimise your health from the ground up, you must begin with your diet. She loves to identify simple ways to make a huge difference in your health, through optimising your diet and creating tailored nutritional plans. Whether it be for balancing hormones, clearing your skin or improving digestion – Freya can guide you back to your best health through functional nutrition. 

Make a booking with Freya

Roasted Tomato Soup

Roasted Tomato Soup

Roasted Tomato Soup is one of my favourite winter recipes. Roasting the tomatoes brings out their natural sweetness and enhances the flavour. You don’t have to add the wholegrain sourdough/ciabatta into the soup although that does make it more filling. I usually double or triple the recipe and stock up the freezer with it so it’s easy to take out the night before for a very quick dinner the following day (all you have to do is pop it on the stove to reheat and it’s ready in minutes) 😊 

Serves 6

Ingredients

½ bulb of garlic 

2 kgs of ripe tomatoes

1 tsp dried oregano

1 Litre of vegetable stock

4-5 sprigs of fresh basil + additional leaves for garnish

1 tbls of red wine vinegar

~150gm wholegrain sourdough/ciabatta/gluten-free bread

Olive oil

Method
  1. Preheat oven to 200 degrees Celsius. Break the garlic up into cloves and slice the tomatoes in half. Lay out the tomatoes (cut-side up) on a roasting tray and scatter over the garlic cloves (unpeeled). Sprinkle over the oregano, salt and pepper and drizzle with olive oil. Roast in the oven for 50-60mins until the tomatoes are soft and sticky. 
  2. Remove the tray from the oven and pick out the garlic cloves. Tip all contents of the tray into a large saucepan. Squeeze the sticky insides of the garlic cloves into the saucepan and throw away the skins. 
  3. Add stock and roughly chopped basil (including stalks).  Tear the bread into pieces and add to saucepan. Bring to the boil, then simmer for about 10 mins. 
  4. Add the red wine vinegar and then blitz in a blender until smooth. 
  5. Serve in bowls, drizzle with olive oil and remaining basil leaves. 

Enjoy your delicious and nutritious Roasted Tomato Soup.

Written by Tina Jenkins

Tina Jenkins is available for one on one digital naturopathic consultations. You’re welcome to book in with Tina.

Magic green sauces

Josephine Cabrall at Fertile Ground Health Group

We all know veggies are good for our health but who really feels like eating salads in the middle of Winter? The solution? Delicious baked Winter veg made interesting with magic green sauces! Green sauces are herbaceous, full of flavour and packed with immune boosting antioxidants and vitamin C. A little garlic adds a bang to the flavours whilst keeping those winter bugs away. Green sauces are a tasty way to sneak in some extra greens and jazz up roast veggies to make sure you are meeting your vegetable quota.

The best thing about green sauces is that you be sure to use up all of those half bunches of herbs that would otherwise sit and wilt in the fridge. They never have to go to waste again because there is no wrong or right way to make a green sauce – just throw in whatever you have and blend! Some guidelines are good to get you started though, and after some practice you can just use your instinct. Here are our favourites:

Rocket pesto

This twist on regular basil pesto is great for getting the digestion going as rocket has that gentle bitter quality to it. The bitterness is balanced out by the other ingredients though, making it a flavour party for your palate. Top any roast veg with it, such as sweet potato, cauliflower, eggplant, zucchini, pumpkin, beetroot, carrot, parsnip, fennel or red capsicum. If you chop the veg into bite sized pieces you can easily toss them into a salad with some green leaves and add the pesto on top as a wonderful dressing. A dollop of rocket pesto on top of your scrambled eggs is also wonderful.

  • 1 small garlic clove
  • Pinch of sea salt
  • 25g pine nuts, walnuts or cashews very lightly toasted in a dry frypan or in the oven
  • 50g rocket
  • 1 bunch of basil
  • 25g Parmesan, finely grated (optional)
  • Juice of ½ lemon
  • 125ml cold pressed extra virgin olive oil
Salsa verde

This classic Italian green sauce goes wonderfully with any roast veg but also on fish, chicken, poached eggs or steak. You can swap the mint out for fresh coriander or rosemary as you please.

  • 1 clove garlic
  • 1/2-1 bunch flat-leaf parsley
  • 1 bunch of fresh basil
  • 1 handful of fresh mint
  • 1 small handful of capers
  • 6 anchovy fillets
  • 1 tablespoon Dijon mustard
  • 3 tablespoons red wine vinegar
  • 8 tablespoons cold pressed extra virgin olive oil
Zhoug

This Middle-Eastern version of pesto is traditionally made with green chilli and is quite hot. Its a wonderful winter warmer but feel free to modify the heat level or omit the chilli. You can also add lemon zest if you like a more punchy flavour. Zhoug is magical with roast pumpkin and labne, over roast eggplant and cauliflower, or on meatballs, felafels or boiled eggs.

  • 4 jalapeño chillis
  • 4 cloves garlic (peeled)
  • 1/2 cup parsley
  • 1/2 cup fresh coriander (leaves and stalks but be sure to wash the sand out thoroughly)
  • 1 tablespoon lemon juice
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon ground coriander
  • 1/2 cup cold pressed extra virgin olive oil
  • salt to taste

Green Tahini

This sauce is addictive so consider making a double batch to keep in your fridge and spread over everything. Goes well drizzled on roast veg, roast chicken, felafel or on toast.

  • 150ml tahini
  • 70ml lemon juice
  • 150ml water
  • 1 clove of garlic, crushed
  • 30g (or one handful) flat-leaf parsley leaves (you could also use coriander or a combination of both)
  • salt to taste

Chimichurri

This Argentinian green sauce with its dominant parsley and garlic flavour is an excellent sauce or marinade for meat and vegetables, or can be used as a condiment to spice up just about anything you can imagine.

  • 1/2 cup olive oil
  • 4 cloves garlic, chopped
  • 3 tablespoons white wine vinegar, or more to taste
  • 1/4 teaspoon ground cumin
  • 1/4 teaspoon dried chilli flakes
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 cup fresh coriander leaves
  • 1/4 cup fresh oregano leaves
  • 1 bunch flat-leaf parsley, stems removed
  • salt to taste

Written by Josephine Cabrall, Naturopath and Natural Fertility Educator at Fertile Ground Health Group. Josephine is a respected fertility practitioner with a special interest in PCOS treatment.

Find out more about Josephine and how she can help you.

Lockdown Lentil Patties

Lockdown Lentil Patties

Lentil Patty Life Savers

Have you been struggling for lunch ideas while in lockdown? Lost for inspiration amongst preparing all your own food? These lentil patties have been a life saver for me. With the weather getting colder, I’m sure most of use feel like a warm meal for lunch but want something that is quick, tasty and healthy. These patties are all of those things.

Lentils are a good source of minerals and B-vitamins, plus protein and fibre to keep you full and satisfied well into the afternoon and balance your blood sugar. The nuts, seeds and eggs in this recipe up the protein content further and provide further minerals and Bs. The other ingredients give plenty of flavour but I like to top my patties with some chilli hummus, babaganoush, or avocado and goats cheese for extra deliciousness. Plus, don’t forget the green leaves.

I make the mixture up on a Sunday, shape into patties and freeze. Then, I take them out in the morning as needed to thaw and cook at lockdown lunchtime. Here is how.

 Ingredients
  • 2 ½ cups cooked green lentils – also referred to as brown lentils (soak overnight and cook or use organic canned lentils), half whole and half blended to a paste
  • 1 cup carrots, finely chopped
  • 1 cup onion, finely chopped
  • 3 cloves garlic, minced
  • 1/2 cup walnuts, ground
  • 1/2 cup sunflower seeds, ground
  • 1 cup rolled oats, ground
  • 2 eggs, beaten
  • 2 tablespoons tomato paste 
  • 2 tablespoon Worcestershire sauce
  • 1 tablespoon fresh or dried thyme
  • 1 tablespoon fresh or dried oregano
  • 1 teaspoon fine sea salt
  • 1/2 teaspoon ground black pepper, or to taste
  • 1/4-1/2 cup wholemeal spelt flour (use chickpea flour for gluten-free)
  • polenta for coating
  • olive oil for cooking
Method

Use a food processor to prepare all your ingredients in a flash, process each on separately and add to a large mixing bowl as you go. I usually grind my walnuts, then sunflower seeds, then oats, then chop the wetter stuff like onion, garlic and carrot, and lastly blend half my lentils.

Once these are all in the bowl add the eggs, tomato paste, Worcestershire, oregano, thyme, salt and pepper. Mix well.

Then add the flour, starting with a 1/4 cup. Try rolling a 2-inch ball with the mixture, if it is too wet, add the rest of the flour.

Roll into 2 inch balls, coating each ball gently in polenta (spread your polenta out on a plate to do this) and then flattening onto a baking tray lined with baking paper to form discs about 1.5-2cm thick.

Pop your tray/s in the freezer for an hour or so until patties are frozen and enough to handle and then stack them in an airtight container in the freezer until ready to use.

Cooking

Take out your patties a few hours before you want to eat them and let thaw in the fridge.

Cook for a few minutes on each side in hot olive oil until crispy and warmed through.

Go crazy with healthy toppings, e.g.
  • try tomato, cheese, onion, rocket and organic tomato sauce
  • chipotle hummus, sliced cucumber and spinach
  • babaganoush, avocado and tomato
  • beetroot relish and cheese
  • a fried egg and rocket

Josephine Cabrall

Naturopath

BHSc (Nat)

Recipe modified from Classic Lentil Burgers by https://www.makingthymeforhealth.com/

Are you looking for a Naturopath to help hone your health and diet during the various stages of lockdown? You’re welcome to book in with Josephine.

Zucchini, fig and goat’s cheese salad

by Joanne Sharkey, FGHG acupuncturist

In Chinese medicine theory, eating seasonal food is an important part of gaining balance and health and encourages us to live harmoniously in our natural environment. Eating cucumbers and mint in summer will cool you down, and in winter eating pumpkin soup with ginger and garlic will help you feel warm and satisfied, and guess what cucumbers and mint grow in summer as does pumpkin in winter. The best way to buy seasonal fruit and veg is to buy what is in abundance and cheap at your local green grocer and supermarket, or if you grow your own you will easily know if it’s in season or not!

I easily knew the fruit and vegetable in this salad were in season as the zucchini, figs, mint and chilli came from my garden. This salad is full of fibre and flavour. The sweetness of the figs, contrasts the saltiness of the Goat’s cheese, the sourness of the lime, the freshness of the mint and the heat of the chilli. Fibre from fruit and veggies helps us feel full and satisfied, while being food for our beneficial gut bacteria. This salad will also help you meet your daily requirements for beneficial minerals and vitamins such as potassium, calcium, folate and vitamin C.

Jo's zucchini saladIngredients

3-4 zucchinis, cut into ribbons, using a wide vegetable peeler
a handful of mint leaves
2-3 Figs, chopped
1 fresh chilli (or to taste), finely sliced
juice of half a lime
2 tablespoons of olive oil
A handful of roasted almonds, chopped
50g Goats cheese (or more, to taste)
Salt and pepper, to taste

Simply place all the ingredients in a large bowl and mix well. Serve with grilled or panfried salmon, a poached egg or lightly fried tofu.

Fresh salmon patties with yoghurt sauce and green salad

Recipe by Rhiannon Hardingham, FGHG Naturopath and Nutritionist

This delicious and easy to prepare meal is so full of flavour and goodness that you’ll want to make it over and over again!

 

Fresh Salmon Patties with yoghurt sauce

Makes 12 large patties, to provide 6 serves.

These are a great way to sneak fish and greens into kids or fussy adults who are not usually a fan.

Salmon is an excellent source of protein, as well as omega 3 fats. Try to get Atlantic salmon if possible but otherwise Tasmanian salmon will do just fine.

By cooking and cooling the potato, you turn 50% of the starch into what is called ‘resistant starch’: a high quality fibre that is both good for your digestion, but also lowers the glycaemic load of the potato by half.

These make an excellent main meal, or individual patties make great snacks through the day.

560g skinless salmon fillet

400g potato, roughly chopped

1 celery heart, finely chopped to make about 1 cup

fresh parsley and/or dill, finely chopped to make about 1 cup

1 small red onion grated, or 5 spring onions, finely chopped

zest of 1 lemon, finely grated

1 cup fresh sourdough wholemeal or GF breadcrumbs

3 egg, whisked

salt & pepper to taste

flour for dusting

olive oil for frying

Steam salmon fillets until just cooked through. Meanwhile, boil potatoes until tender. Combine in a large bowl, mash together, and season with salt & pepper. Set aside to cool completely.

Once cooled, add celery, fresh herbs, onion, lemon zest, breadcrumbs, whisked egg, and further salt and pepper to taste. Combine.

Form into 12 patties, dusting with flour. Place in refrigerator for about 30 minutes until firm, and then fry in olive oil over medium heat until golden and cooked through. Rest on kitchen paper to absorb excess oil, and then serve with yoghurt sauce and a large green salad.

Keeps well in the fridge for 3 days, and makes excellent lunches or snacks.

Yoghurt Sauce

Combine greek yoghurt with chopped fresh mint or dill.

Green Salad

serves 2

2 handfuls of rocket leaves

1 medium zucchini, finely chopped (I use the slicing side of a box grater).

large handful of snow or sugar snap peas,

1/2 firm avocado, chopped into 1/2 cm dice

1/4 cup pepitas

handful of picked leaves of fresh herbs of your choice (parsley, mint or dill are all perfect)

Dressing

juice of 1 lemon

1 tsp apple cider vinegar

good slug of olive oil

salt & pepper to taste

Combine all ingredients in a large bowl. Dress salad and toss.

Food for Life – a guest post by Petrea King

We are so lucky to have this guest post and recipe by the incredible Petrea King to share with you. Petrea is a naturopath, herbalist and founder of the Quest for Life Centre in New South Wales. She is also author of the wonderful Food for Life recipe book, full of nourishing recipes and now available at Fertile Ground. Here’s Petrea’s post and sample recipe for the book for you to enjoy!…

Petrea’s pumpkin pie

My children, Kate and Simon, were raised as vegetarians and this recipe was their all-time favourite. Even now we rarely have a family gathering where this dish doesn’t feature. It is also a great favourite at the Quest for Life Centre. Pumpkin is a great source of potassium and folate and this recipe is naturally sweet and filling. Other vegetables can be added to the basic recipe for variety.

1 kilo pumpkin, cooked and mashed
1 tablespoon sesame or extra-virgin olive oil
1 tablespoon unsalted butter
2 leeks, sliced or two large onions, diced
3 cloves garlic, diced
8 eggs, lightly beaten
500gm low-fat cottage cheese
1/4 cup honey (optional)
2 teaspoons nutmeg
2 heaped tablespoons dried mixed herbs
1 cup finely chopped fresh mixed herbs
sea salt and black pepper

Preheat the oven to 220˚C. Heat the oil in a frying pan and add the leek or onions and garlic. (A cup of sliced zucchinis, diced broccoli or cauliflower heads or other vegetables can also be added.) Saute until soft. Combine the mashed pumpkin with the remaining ingredients. Pour into an ovenproof dish and bake for 30 minutes covered with foil, then 30 minutes uncovered or until firm and golden. Serves 6–8.

The Quest for Life Centre in Bundanoon, NSW provides residential programs for people living with life’s greatest challenges including mental and physical health issues including grief, loss, post-trauma stress symptoms, depression, anxiety, cancer, chronic pain and other health challenges. Participants travel from all over Australia and beyond to attend our life-changing programs, which are based on the latest research and understanding of neuroplasticity – how we can change our brains by consciously choosing our response to life – and epigenetics – how the environment around every cell affects our genetic predispositions.

Last century we believed that health was dictated by our genetic predispositions. Now, because of epigenetics which means ‘above genetics’, we know our choices about what we eat and drink, our levels of sleep and exercise, our exposure to toxins in the environment and the chemistry of our emotions are modifying, suppressing or expressing our genetic predisposition. It’s inspiring to see people leave the program full of life and possibilities. They are so well nourished and nurtured on the program and they leave with a toolkit of strategies and practical skills for living well in the midst of whatever the challenges are that they have in their lives.

Regardless of whether you have an illness or are dealing with a challenge in your life, your nutrition is vitally important to your health. IF you are living with an illness or a stressful challenge in your life then your nutrition becomes even more important. It is essential you nourish your brain, body and nervous system when under stress as all nutrients are in higher demand at those times.

The Quest for Life Centre is renowned for its delicious and healthy fresh food, much of which is grown organically here at the Centre which is set in nine beautiful acres of grounds and gardens. Our cookbook, Food for Life contains a collection of 100 of the recipes we utilise at the Centre for our participants.

Petrea’s Pumpkin Pie is a delicious (savoury) recipe which my children love to eat – and, now they have children of their own, they also love Granny’s Pumpkin Pie! No family celebration would feel right without this dish as it’s one of everyone’s favourite recipes! It’s so easy to make and is full of great nutrition. You can also add other vegetables, like zucchinis or cauliflower florets, to the dish if you want. It’s also delicious hot or cold and it freezes very well too. I hope you enjoy Petrea’s Pumpkin Pie!

Petrea King, CEO Quest for Life Centre
www.questforlife.com.au

Recipe from Food for Life recipe book by Petrea King

food for life front cover