Quinoa Salad with Yoghurt Dressing

by Tina Jenkins, FGHG Natruopath

This recipe is one of my all-time favourites! It is great anytime of the year and is a real powerhouse of nutrients. It’s also such a beautiful looking dish to serve up to guests with the gorgeous greens of the fresh herbs and the bright red pomegranate seeds.

The recipe below is a modified version of George CaIombaris’ Cypriot Salad (from his Hellenic Republic restaurant). I have changed the grain to quinoa (instead of freekah) for more protein and left out the honey in the dressing to reduce the sugar content.

The greens in the salad are rich in folate and antioxidants which are important nutrients to support a healthy conception and pregnancy, whilst the nuts and seeds are high in zinc (great for sperm health!), magnesium and fibre. There is another anti-oxidant hit with the delicious pomegranate seeds on top and some beneficial gut bugs in the form of probiotics if you use a good quality yoghurt (not to mention the additional protein and calcium in the yoghurt).

It is a really delicious crunchy salad and pairs well with a slow cooked lamb or grilled fish. It’s also a great vegetarian dish on its own with the protein from quinoa and the lentils (the latter also being a vegetarian source of iron). Enjoy!

Quinoa Salad with Yoghurt Dressing

Ingredients:

1 bunch coriander, chopped

1/2 bunch parsley, chopped

1/2 red onion, finely diced

1 cup quinoa

1/2 cup Puy lentils

2 tbsp toasted pumpkin seeds

2 tbsp toasted slivered almonds

2 tbsp toasted pine nuts

2 tbsp baby capers

1/2 cup currants

Juice of 1 lemon

3 tbsp extra virgin olive

Sea salt to taste

1 pomegranate, deseeded, to serve

Dressing

1 cup thick Greek yoghurt

1 tsp cumin seeds, toasted and ground

 

Method

Cook quinoa and lentils separately in boiling water until both just cooked. Drain well and allow to cool.

In a hot pan toast the nuts and seeds. Remove and allow to cool.

In a medium bowl mix the salad ingredients (except pomegranate) and season to taste.

Top with mixed cumin & yoghurt dressing and pomegranate seeds.

 

For the original recipe by George Calombaris click here – Cypriot grain salad

Orange and Ginger Cake

by Charmaine Dennis, FGHG Director and Naturopath

Simple to make, this delicious orange and ginger cake is rich with protein from eggs and almond meal. To help your body out of the slumber of winter, this cake is sure to warm the cockles of your heart and make the blood flow to your fingers and toes with a generous addition of fresh ginger. You could use mandarins if you have them in abundance, or even try it with a combination of citrus fruits. Love to hear about it if you do! You could just as easily make muffins for lunch boxes from this recipe if you prefer. Conveniently, it is also gluten free.

Ingredients

3 whole sweet oranges – medium size navels are perfect
5 organic eggs
1 heaped TBS fresh, finely grated ginger
1/3 cup maple syrup (or honey – manuka or jarrah is best for additional immune boost in a cake!)
2 teaspoon vanilla extract or paste
1 ½ teaspoon baking powder
3 ½ cups almond meal

Method
  • Boil whole oranges in their skins in water until soft (about one hour). Drain and cool
  • Preheat oven to 170 C or fan forced at 160 C
  • Lineand grease 20cm cake tin with baking paper on the base and sides
  • Roughly chopboiled oranges into a food processor and process until smooth
  • Addeggs, ginger, maple (or honey) and vanilla then process again until creamy
  • Addalmond meal and baking powder then process again for about 15 seconds, scrape down the sides and process again until a batter is formed
  • Spoon into the tin and smooth over the top
  • Bakefor 45 minutes or until cooked through. It will turn golden on top and feel spongy to press
  • Removefrom the oven and allow to cool in the tin before removing
  • Enjoy plain or top with Orange and Ginger Syrup (below) with coconut or regular full fat yoghurt or cream
Orange and Ginger Cake Syrup Topping

One whole orange, sliced
One orange, juiced
½ cup brown sugar
1 TBS fresh, finely grated ginger

  • Dissolve the sugar in the orange juice over heat, bring to the boil
  • Add ginger and orange slices, covering with liquid.
  • Simmer gently, carefully turning the orange slices, keeping them covered until a thick consistency is reached and the peel starts to turn translucent
  • Lift out orange slices and arrange on the top of the cake
  • Spoon remaining orange syrup over the top

 

Charmaine Dennis NaturopathCharmaine Dennis is the founder and director of Fertile Ground Health Group and a fertility Naturopath with nearly 20 years experience. Having gone through the medical treatment of a life-threatening cancer diagnosis, she now also enjoys supporting others to navigate their way through their experience of cancer treatment. Charmaine is a mentor to other naturopaths and students, and regularly runs retreats and workshops to help practitioners connect with their passions and thrive in their practice.

Rhiannon’s Roasted Chilli and Dill Salmon with Mustard Dressing

A common question in clinic when discussing healthy eating strategies is ‘how do I cook fish?!’ Lots of people are nervous about cooking seafood, but it doesn’t have to be tricky.

This roasted salmon recipe is so easy and super healthy. Loaded with lots of protein, plenty of greens, good fats and low GI carbs.

Ingredients: 

For the roast salmon:

2 x 150g salmon portions

chilli flakes, sea salt, extra virgin olive oil

 

For the salad:

4 large handfuls of mixed salad greens

2 handfuls roasted pumpkin

handful of mung bean sprouts

 

For the dressing:

50g full fat natural yoghurt

1/2 tsp seeded mustard

– stir to combine

 

To serve:

fresh dill

lemon

olive oil

 

Serves 2

 

Instructions:

Pre heat oven to 190C.

Place salmon on lined roasting tray, and top with chilli flakes and salt. Drizzle with a little olive oil, and roast in oven until medium-rare (approximately 7 minutes).

Meanwhile, divide salad ingredients into 2 large bowls.

Place roasted salmon over salad, drizzle with olive oil, lemon and finish off with fresh dill. Serve with yoghurt mustard dressing.

 

L9999600Recipe by Rhiannon Hardingham, FGHG Naturopath and Nutritionist

Rhiannon is passionate about good food that is not only nutritious and easy to make, but most importantly delicious! As a busy naturopath Rhiannon understands the challenges that many of her patients face when trying to incorporate healthy eating into their own busy lifestyle.

Rhiannon constantly inspires us with her yummy lunches at work and now as a regular recipe contributor, shares with us how eating the right balance of nutrients in a meal can be easy and super tasty.

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.

Buddha Brekky Bowls

by Charmaine Dennis, FGHG Director and Naturopath

Variety is the spice of life – so good for getting a variety of micro, macro nutrients and phytochemicals, pre and probiotics for your microbiome, fibre for your digestive health, and keep you interested in breakfast! These Buddha Brekky bowls are super flexible. You can mix and match whatever little tasty bits you feel like on the day. Your kids will love it too!

What have I forgotten here? What else would you add?

1TBS of each… -ish… whatever you feel like on the day… all organic if you can. Soak the nuts and seeds overnight if you can… or buy already “ activated”.

  • Gluten Free muesli – buy a couple of varieties, or simply soak some oats if you need it as a base. You can get GF oats at the health food store if needed. Adding lots of other bits and pieces of wholefoods will reduce any sugar load in a commercial muesli – or delete the muesli altogether.
  • Walnuts
  • Almonds
  • Macadamias
  • Brazil nuts (try to get the ones grown in Brazil as they are much higher in selenium)
  • Sunflower seeds
  • Linseeds
  • Pumpkin seeds
  • Sesame seeds
  • Chia Seeds – you can soak them in coconut or almond milk overnight for a few spoons of a tasty pudding – or just sprinkle them on, but they do love to get stuck in your teeth!
  • Nut butter – peanut, ABC, cashew etc
  • Dried Coconut
  • Cacao nibs
  • Goji Berries
  • Natural cow, goat, sheep or coconut yoghurt
  • Kefir
  • Fresh almond milk
  • Berries/mango/banana
  • Bee Pollen (small sprinkle)

Come and join us for breakfast! We’re over on our FB page sharing ideas, recipes, pics and inspiration as a community of breakfast lovers HERE.

For more nutritious and delicious breakfast recipes check out Charmaine and Milly’s “The Breakfast Project” e-book.

Breakfast Project Cover

 

 

 

 

 

 

 

 

 

 

 

 

CharmaineDENNISC1

Charmaine Dennis is a naturopath, fertility and health expert, mentor, writer, mother, and businesswoman. She is the founding director of Fertile Ground Health Group, co-creator of the Be Fertile relaxation CD series and co-author of The Breakfast Project, among other health inspired projects. Her greatest gift and inspiration is making health, wellbeing, and passionate living accessible, inspiring and achievable for everyone. Charmaine’s naturopathic career has followed a special interest in working with couples with infertility requiring IVF support since 1999.  She has assisted many in realising their dreams to conceive healthy, beautiful babies in collaboration with GPs and fertility specialists, acupuncturists and other health modalities.