Free 10 minute Health Consults

Free Naturopathic Consult

We believe that bodies and minds thrive when given the right ingredients. We are dedicated to boosting our community wellbeing and this is why our brilliant practitioners are offering free 10 minute health consults with our naturopaths and nutritionists.

These sessions are designed to help anyone wanting preventative wellness strategies for immunity, symptomatic relief for acute conditions and general health enquiries. You will , of course, be referred if needed for more complex issues or conditions.

With health there is endless possibility, multiple angles for fine tuning and a plethora of ways to start to feel better. We want to help you feel your radiant vitality shining through.

Register for your free digital consult

Simply head to our bookings page, scroll to Naturopathy or Nutrition and choose ‘Free 10 minute consult PHONE/ONLINE’

Which practitioners are offering free 10 minute health consults now?

 

Josephine CabrallJosephine Cabrall Fertile Ground Health Group Free 10 minute health consults

Josephine is an experienced, degree-qualified naturopath and trained fertility teacher specialising in fertility, reproductive health and pregnancy. She uses nutrition, dietary strategies, herbal medicine and lifestyle advice, to help her patients achieve their goals and is passionate about working collaboratively with other health care providers for the best outcomes of the patient.

Understanding the importance of a supportive and empathic support team through the fertility and IVF journey, Josephine aims to meet her patients where they are at, giving them strategies and resources to achieve the best outcomes possible.

Josephine also enjoys helping patients with gut health, thyroid health and stress reduction, recognising the impact of these conditions can have on both fertility and general health.

As well as general fertility, Josephine has a special interest in polycystic ovarian syndrome (PCOS). Acknowledging the different presentations of PCOS, she relishes in seeing women improve their fertility and other hormonal symptoms through individualised, tailored treatment plans. To help women better understand and combat PCOS, Josephine has authored an eBook, The PCOS Solution, as well as the Guide to PCOS & Diet – which she generously makes available for free – download here.

Book your free 10 minute health consult with Naturopath, Josephine.

 

Sage King

Sage King Fertile Ground Health Group Free 10 minute health consults

Sage is a diversity-friendly, passionate practitioner who provides quality healthcare for all individuals within the community. With her empathetic and dedicated approach, she aims to guide and educate her clients through an evidence-based model to reach their health goals.

Using nutrition, herbal medicine, dietary and lifestyle advice, Sage specialises in providing naturopathic care for hormonal and reproductive health, preconception care, fertility (female, male, non-binary, & transgender), IVF, ICSI, & ART Support, & pregnancy. Sage also enjoys assisting patients with gut and vaginal microbiome health, gastrointestinal disturbances, stress and mood support, metabolic health, and thoroughly enjoys working with queer individuals, couples, families, sex workers, and single women.

Sage understands the importance of thorough investigation into your personal health history to holistically determine the underlying factors contributing to your presentation, to optimise long-term health outcomes. In order to do this, Sage uses in-depth case taking and testing, and believes it is essential to collaborate with you and your other health care providers to holistically assess and manage your health and wellness goals. She has written a 6-part series to help individuals and couples of all gender identities and sexual orientations confidently navigate their fertility journey and create their own fertility plan.

Book your free 10 minute health consult with Naturopath, Sage.

 

Georga Holt

Georga Holt Fertile Ground Health Group Free 10 minute health consults

Do you want better general health? Do you experience digestive, hormonal, and/or skin issues? Are you suffering the effects of stress, anxiety or lacking in sleep? Georga is passionate about helping you become the healthiest version of yourself. She works with diet therapy, lifestyle modification, herbal medicine and nutritional therapeutics to help you find relief from those niggling health issues that stop you from performing at your best and living your radiant life.

One of the aspects of Naturopathy that Georga absolutely loves is the integrated and holistic model that identifies humans as a whole and intricately woven system – not simply a cluster of isolated symptoms to be treated separately. She really hones in on how to resolve what is going on for you in a comprehensive way that not only feels good to receive (as we all enjoy being seen in our totality) but also provides healthy long-term outcomes.

Georga specifically enjoys working with digestive health (including IBS, IBD and food intolerances), skin (including acne and hormonal breakouts, eczema and psoriasis) and hormonal issues (especially PMS, painful and irregular periods). She has helped many people get through exams with nervous system and adrenal nourishment and loves to help people get a better night’s sleep too.

Book your free 10 minute health consult with Naturopath, Georga.

 

Jane Holland

Jane Holland Fertile Ground Health Group Free 10 minute health consults

Renowned for her grounded and intuitive approach to health, Jane is a holistic nutritionist, yoga teacher and retreat facilitator who is passionate about empowering people to cultivate a healthy and honest relationship with food, eating and their body. Jane brings awareness and reverence into her sessions and is dedicated to listening and supporting her clients to unravel the subconscious patterns of behaviour which drive decision making (particularly in relation to food and eating).

Jane is deeply committed to building community and creating safe and supportive spaces for people to live more harmoniously within their inner and outer environments.

Jane carries degree level qualifications in both Environmental Management (Sustainable Development) and Health Science (Nutritional Medicine) and is trained in both Hatha and Yin Yoga (400hrs Teacher Training certifications). She is also a Food & Spirit practitioner and Emotional Anatomy coach, integrating Eastern and Western philosophies in a wholistic approach to wellness. Jane uses her technical knowledge and understanding in these modalities, together with her deep insight and intuition, to ignite profound and lasting transformation for her clients.

Book your free 10 minute health consult with Holistic Nutritionist, Jane.

Alongside nutrition consultations, Jane also offers Yin Yoga for Deep Sleep classes every Monday night. Your first class is FREE.

Emily Macfarlane

Free 10 minute health consults

Emily’s particular areas of interest include enhancing your energy and vitality, rectifying sleep issues, fine-tuning gut health, and optimising hormonal, thyroid and metabolic health. She appreciates the importance of strengthening the relationship between body and mind, and understands that fostering an integrated awareness to tune in to that dual expression can provide strong foundations that keep your health steady. Emily holds a strong belief that your body has an innate ability to heal itself and uses both herbal and nutritional medicine as well as dietary and lifestyle advice to gently and simply support your body to move toward its optimal function.

Emily regularly integrates self-care practices into her prescriptions by teaching her clients about the importance of mindful eating, movement, meditation and rest. She believes that when we respect our bodies by prioritising self-care vibrant health will follow.

Access Emily’s free ebook on energy and vitality to inspire action at home and support your sleep, digestion, hormones, energy and improve the quality of life that you are living on a daily basis.

Book your free 10 minute health consult with Naturopath, Emily.

Roasted Tomato Soup

by Tina Jenkins, FGHG Naturopath

This 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 6Tina's tomato soup
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
Olive oil

  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.

 

Tina Jenkins colourTina Jenkins is an experienced fertility and pregnancy Naturopath. She has a special interest in irregular cycles, PCOS and IVF support. Tina also enjoys treating the whole family for general health, including the kids.

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.

Figs and Goats cheese on wholegrain sourdough

by Rhiannon Hardingham, FGHG Naturopath

Figs are just coming into season, and they are a fabulous fruit indeed. High in magnesium, calcium, B6 and fibre, they are a bit of a ‘super fruit’. Add them to the complex low-GI carbs of a good quality wholegrain spelt sourdough, the protein of a quality fresh cheese and the blood glucose balancing benefits of cinnamon, and you’ve got yourself a well balanced, nutritious sweet breakfast option. Just don’t go too heavy on the honey!

Serves 2

Ingredients
  • A good quality whole grain sourdough loaft (I used a spelt & buckwheat loaf)
  • Soft goats cheese or curd (labne, ricotta or cottage cheese also work well)
  • 4-5 fresh, perfectly ripe figs
  • Raw honey, for drizzling
  • Ground cinnamon, to taste
  • Some fresh mint or thyme leaves from the garden, if you have them
Put it all together

Simply toast 2 slices of your quality wholegrain sourdough, spread generously with goats cheese, top with quartered fresh figs, drizzle with raw honey, and finish of with a sprinkle of cinnamon powder and some picked fresh herb leaves.

 

Rhiannon-Hardingham_1Rhiannon Hardingham is a naturopath and nutritionist with a passion for food, fertility and pregnancy care. Specialising in male and female infertility, IVF support and naturopathic care during pregnancy, Rhiannon offers her patients a wealth of information and knowlege regarding nutritional, herbal, diet and lifestyle support during their journey. She also offers education and mentoring to naturopaths wanting to improve their fertility knowledge or upskill into the highly specialised area of IVF support.

Pete’s Succotash

recipe by Peter Slipper, FGHG Acupuncturist

Check out the delicious BBQ vegetable succotash Pete has been cooking up this  this summer!

Pete’s secret to make this popular dish even more delicious is the light char he puts on the veggies with the BBQ before putting the dish together.

He loves throwing something other than meat on the BBQ and sees this as a wonderful way to trick yourself into eating a big helping of veggies.

This dish is so tasty, Pete says he always makes enough for leftovers but sadly, there’s never any left!.

grilled veggiesOften described as “Summer in a bowl”, succotash is an American dish that usually consists of sweetcorn with some type of beans or peas, tomatoes and other veggies, flavoured with basil, jalapeno, salt, pepper and lemon juice.

We highly recommend you make it from those succulent heirloom tomatoes and other seasonal veg that you can find at farmer’s markets at the moment.

It perfectly accompanies grilled chicken, fish or beef. Or you can simply pop a poached egg or some BBQ tofu on top.

Ingredients
  • 1 red capsicum
  • 2 ears corn
  • 2 medium zucchinis, cut lengthwise and then in half
  • 1 medium fennel bulb, cut into 1cm slices
  • 1 bunch of fresh asparagus spears
  • olive oil
  • salt and pepper
  • 1 tablespoon of butter
  • 1 small onion, chopped
  • 2 garlic cloves, minced
  • 2 medium tomatoes, chopped into large chunks or 1 punnet of cherry tomatoes, halved
  • 1 cup of shelled peas (fresh or frozen)
  • 2 tablespoons lemon (or lime) juice, or to taste
  • 1/4 cup chopped fresh basil (you could also use coriander)
  • 1-2 tablespoons of pickled jalapenos
  • parmesan cheese, to taste

Method

  1. Cut capsicum in half and barbeque skin-side down, directly over flames until skin is blackened. Once cool, remove skin and seeds and chop into strips.
  2. Barbeque corn until lightly charred and almost cooked through. Once cool cut corn off the cob with a sharp knife.
  3. Drizzle olive oil on zuchinnis, fennel and asparagus, season with salt and pepper and barbeque until lightly charred and softened. Chop into large, bite-sized pieces.
  4. Add onion to frypan with butter and soften over medium heat (about 5-10mins).
  5. Add garlic to onion and cook 1 minute further.
  6. Stir in corn and tomatoes and cook, stirring, until tomatoes are tender, about 7 minutes.
  7. Add charred veggies, jalapenos and peas, cooking until all veggies are warmed through.
  8. Stir in lemon juice, basil, and salt and pepper to taste.
  9. Grate parmesan cheese over top and enjoy!

 

PeterSlipper3

Peter Slipper is an experienced and highly regarded Acupuncturist and Chinese Herbal Medicine practitioner. He has been practicing at Fertile Ground Health Group for over 10 years where he specialises in fertility, IVF support, pregnancy and hormonal conditions. Pete also enjoys treating immune, digestive and metabolic issues.

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.

Zucchini and Chilli Pepita Salad

Zucchini Salad with Josephine Cabrall from Fertile Ground Health Group

Zucchini and chilli pepita salad is a simple dish that I love for shoulder seasons where we are still having some nice days but the weather is getting colder. It’s still got a lot of freshness about it but the grilled zucchini is easier to digest than raw salad and the chilli pepitas give it some warmth. The lemon, dill and feta really get your tastebuds going.

This dish is super yummy as a BBQ side salad with just about every type of protein – fish, tofu, tempeh, chicken, red meat, falafel, chickpea or lentil burgers. If I have some leftover I often have it for breakfast on a slice of dense wholegrain bread with a poached egg on top.

Zucchinis are very high in fibre, which feeds beneficial gut bacteria and helps you to feel full and satisfied, as well as aiding healthy bowel movements. They are also very low in carbohydrate. All of these things are great for hormone balancing, general health and are compatible with a PCOS diet, if that is what you are aiming for. Being dark green in colour, they are a natural source of antioxidants and folate, making them great for fertility and pregnancy.

Pepitas (pumpkin seeds) add a good source of zinc – helpful for skin, hair, immunity, fertility and so much more.

Ingredients
  • 4 large zucchinis, sliced lengthwise
  • A large handful of pepitas (pumpkin seeds)
  • A pinch (or more as desired) of cayenne pepper (chilli powder)
  • Half a bunch of fresh dill, leaves picked
  • 30-40g of goat’s chevre or goat’s feta
  • Half a lemon, juiced
  • Olive oil
  • Salt
Method

Brush zucchini slices with olive oil and cook them on a grill plate until soft and browned, flipping halfway. You could also roast them in a 200 degree oven on trays (don’t overcrowd the trays or they’ll go soggy before they brown).

Toast the pepitas in a fry pan with a splash of olive oil, pinch of salt and the cayenne pepper until just starting to go light brown, then remove from heat to cool on a plate.

Assemble the salad by tossing the zucchini with the dill, lemon and olive oil, crumbling the feta on top and sprinkling over the pepitas.

Want more? Download your free PCOS & diet guide, filled with delicious and healthy recipes specifically for people with PCOS – Written by Naturopath Josephine Cabrall.

Weight loss and PCOS

PCOS and weight loss with Josephine Cabrall from Fertile Ground Health Group

Weight loss improves just about every aspect of polycystic ovarian syndrome (PCOS). Whilst it is often more difficult to lose weight when you have PCOS, even modest weight reductions can have a significant impact on PCOS symptoms plus reduce the risk of developing cardiovascular disease and diabetes.

How do I know if I need to lose weight?

Being overweight, especially around the waist, causes insulin resistance (even if you don’t have PCOS) because fat cells release substances that mess with insulin sensitivity. This means that being overweight increases insulin levels even more, worsening PCOS signs and symptoms. In short, being overweight is bad news for PCOS.

Body mass index (BMI) is a good guide to determine if you are in the overweight range or the healthy weight range. You can calculate your BMI using a simple online calculator and plugging in your height and weight (there are many available).

How to get started on weight loss

It’s not so simple to just lose weight and if you have PCOS with insulin resistance, this can be even more difficult because insulin is a hormone that promotes fat storage. Both diet and exercise matter when it comes to weight loss but if you need to make changes in both areas, start with diet and once that is a routine for you work on your exercise routine – changing everything overnight is hard and you don’t want to set yourself up to fail.

When it comes to diet, head over here and get your copy of my free PCOS & Diet eBook. It outlines the dietary changes that have the most impact on weight loss for people with PCOS. If you check out the eBook but still need more help or have questions, you might need to work with a naturopath to work out the best diet for you as an individual.

What’s the best type of exercise for weight loss and PCOS?

There are two types of exercise that have been shown to be effective for PCOS and weight loss:

  1. Resistance training

Resistance training means moving your body against a resistance. The resistance can be your own body weight (e.g. push ups, planking or yoga) or equipment such as bands or weights. You can do resistance training at home if you’ve already got some experience with how to do it safely. If not, get help from a professional PT to ensure you adopt the correct posture and alignment, avoiding injury.

If you can’t afford a personal trainer, join a gym and ask the staff for assistance in getting your posture and alignment right on their equipment. If the gym is not your thing, join a strength yoga class such as Iyengar, Ashtanga or Vinyasa.

Resistance training is designed to build muscle mass. Increasing muscle mass has a positive effect on insulin resistance and boosts metabolism, meaning your resting metabolic rate is faster; you burn fat while at rest.

Research has shown resistance training can reduce androgens, waist circumference, body fat percentage and fasting blood glucose: all good things for PCOS. However, the best results come with doing a combination of resistance and aerobic exercise.

  1. Aerobic exercise

Aerobic exercise is also known as ‘cardio’ exercise and refers to any exercise that gets your heart and lungs to work faster. You breathe harder, your heart pumps faster and you work up a sweat. There are many ways to do this and lots of them are actually fun! Dancing, swimming, sex, aqua aerobics, team sports, cycling, HIIT, circuit training and jogging are just a few of them.

Beyond improving insulin resistance, aerobic exercise has many benefits. Aerobic exercise improves circulation, increases energy levels, increases endurance, reduces risk of heart disease and diabetes, reduces body fat, maintains a healthy weight, improves mood and improves sleep.

How much exercise do I need to do?

Based on the research you should do 1hr of resistance training three times weekly but you should start slowly and build up to this. On alternate days you should do 30 minutes of aerobic exercise. Have one day off per week to give your body a rest.

More is not better

If you push yourself beyond the above guidelines you run the risk of pushing your stress hormones too high, which inhibits weight loss and increases insulin.

My top 4 tips for success
  1. Get friends and family in on it

Making a time to exercise with friends or family increases your motivation and makes exercise more enjoyable. It makes you accountable for showing up. Likewise, a healthy diet, such as outlined in my PCOS & Diet eBook, is something that can be done as a family or with friends. It is a health choice that is beneficial for everyone, not just those with PCOS (if you have children they can eat the same as you, just let them eat freely of healthy carbohydrates rather than limiting their intake).

  1. Any type of exercise is better than no exercise

If all you can do today is just go for a walk then it’s better than nothing – you are still having a beneficial impact on your hormones when you exercise, even if weight loss is not achieved.

  1. Set realistic goals

If you can’t stick to a strict regime as outlined in the exercise section above, just do what you can. Any sort of increase in physical activity is better than none.

Set a goal of something you can do that is easily achievable. Once you can stick to that for 3 weeks, set a higher goal. For example, if you currently walk for 10 minutes per day, increase this to 15 minutes. Or get a pedometer and increase your daily steps by 2000 each week.

  1. Prioritise it

One of the excuses you might give yourself is that you simply don’t have time exercise and prepare food. This is when you need to sit down and make a list of all of the things that take up time in your life and prioritise which ones are going to make you the happiest. Chances are that being healthy is going to be near the top of your list.

Other things might have to take a back seat in preference of your health.
You might find that some things can be combined. For example, seeing friends and exercising could be rolled into one on some days. Preparing food and family time are other things that could be done together. How you shape your life is up to you but one thing is for sure: if you don’t prioritise time for weight loss, it won’t happen.

Need more help?

Losing weight can be really tough, so don’t be afraid to reach out for help if you need it. Some great choices are personal trainer or exercise physiologist, naturopath, nutritionist, osteopath, acupuncturist and psychologist or counsellor. All of these professionals can help you tailor a plan that is most effective for you as an individual and help keep you accountable and motivated along the way.

Josephine is currently offering free 10 minute consults to everyone. These sessions give both practitioner and patient the chance to see if the therapeutic relationship is a great fit, as well as to get you started on the path to feeling better, whether that be prescriptions on the day, referral for testing, or simple extras that you can incorporate to support yourself even more. 

Book in with Josephine to get started > bookings > Naturopathy > Free 10 min consult

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.

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.