Journal Tag: recipes

Char’s Mouth-watering Chocolate Health Cake

by Charmaine Dennis, FGHG Director and Naturopath

Impress your friends and loved ones with health cake.

Super easy, quick to make AND pretty. It’s nutrient dense, high in fibre, good fats, antioxidants, protein and energy as well as gluten, dairy and soy free and fine for vegans too.  Small pieces are satisfying so it is a good idea for afternoon treat compared with a chocolate bar – but if you need something like to get though your afternoon or crave something sweet after dinner, you should probably come have an appointment with one of us to help you sort out your blood sugar balance!

My favourite part is how the thick layer of chocolate on the top cracks when you cut it. Such a satisfying sound.

Ingredients
·       2 cups walnut halves (soaked for 4 hours or overnight, rinsed and dried)
·       ½ cup shredded coconut
·       1/3 cup rolled oats
·       ¼ cup chia seeds (white or black)
·       2 teaspoon ground cinnamon
·       1 tablespoon raw cocao powder
·       pinch chilli
·       pinch sea salt flakes
·       18 medjool dates, fresh, pits removed
·       100g good quality dark chocolate, at least 75% and fair trade or organic
·       Raw cacao powder, sifted over to serve
(Organic ingredients where possible make it taste even better of course)
Instructions
1.     Process the walnuts, coconut, oats, chia seeds, cinnamon, cocoa, chilli and salt in a food processor until all the ingredients are chopped (not too finely) and mixed.
2.     With the blades spinning, add the dates a few pieces at a time, until all the dates are added and mixture is starting to come together. Stop the processer and spoon down the sides a couple of times to mix well.
3.     Press the mixture evenly into a 20cm cake tin, lined with baking paper (no need to grease) pressing and smoothing the surface down firmly with the back of a metal spoon.
4.     Melt the dark chocolate in a bowl over boiling water and poor gently onto the top of the cake to cover completely to the sides
5.     Cover and refrigerate until required.
6.     To serve, dust with more cacao and cut into thin wedges

Notes
This recipe can also be turned into a slice or balls and rolled in cacao or coconut or dipped in the chocolate. If you are gifting the cake, it is nice to make a few balls to keep for yourself too.
Throw in what ever interesting ingredients you have – try other nuts like cashews or macadamias or seeds like sunflower or pipitas, nut butter, tahini, dry goji berries or other dry fruit, puffed quinoa or amaranth, matcha, bee pollen, maple syrup. You can experiment with different interesting tastes every time. Bit of this, bit of that, taste, taste, yum, yum.
It will keep in a glass container in the refrigerator for up to 2 weeks.
Let us know if you make one – we would love to hear about your variations.

 

CharmaineDENNISC1Charmaine 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.

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

One must prepare the soil before planting the seed: a guest post from Petra Joly

Petra Joly, author of The Fertility Food Map recipe book talks about her passion for educating and motivating others to eat better to optimise their fertility, plus a bonus recipe from the book for you to try. Enjoy!

“ONE MUST FIRST PREPARE THE SOIL BEFORE PLANTING THE SEED”

(Petra proverb)

I am Petra Joly and I am the principal Acupuncturist and owner of Newtown Natural Fertility & IVF Support Centre in Newtown. From my very first day at College 16 years ago now, I knew fertility & gynaecology was the specialised field of health I would work in.  My dream was to create a space for couples to share their hopes, fears and desires to create a family.  Why was that? Because I always had this underlying fear that I wouldn’t be able to conceive myself, and I may need someone to support me one day. I had no clinical reason to suspect I would have difficulty, but the fear was there just the same and became my driving force to create my business.

I have always understood that to want a child and create a family is one of life’s most basic of desires, one of the most innate and driving desires one will ever experience. It is something that many people tend to assume will happen for them, we can feel it is ‘right’ and ‘normal’. However, with the harsh reality of statistics being 1 in 3 couples, over the age of 35, in Australia and New Zealand are infertile, we must be doing something seriously wrong. I am a concerned and passionate health care practitioner, but also a concerned and passionate member of our community.  If we can’t procreate, we don’t survive as a race. Which is exactly why I felt compelled to create this book: to aid you in some way towards creating a more fertile life for yourself and your children. Knowledge is power, something we can pass on to those we love.

I have been urged by many patients over the years to create an easy, affordable, balanced, delicious and nutritious eating plan. Well here it is. Information out there can be so varied and confusing.  What I find some ‘nutrition plans’ lack is an explanation as to why that particular food is good for me. “If we don’t know why we are doing something, then we lose desire and motivation to do so”.

There is so much talk about quinoa, why? Because it is grain-free so less inflammatory and easier to digest, it is a complete protein (containing all 9 essential amino acids) which is a building block for cells and blood, it is packed with nutrients such as Iron, Lysine, Magnesium, Vit B2 and Manganese; which are all necessary for cell development and follicular (eggs in our ovaries) development and will help thicken the lining of our uterus for the embryo to attach to. Now that means something. It gives us clear reasons as to why quinoa is a great fertility food yes?

I am not the most qualified nutritionist, I am not a food scientist, I am certainly not a celebrity chef or celebrity personal trainer.  I am however, a very passionate and caring health-care provider that wants to help couples be able to realise their dream of becoming parents.  I am also an advocate for better nutrition across the board. We all have a responsibility to create a better world for these children we create.  If I can impart any wisdom that will create healthier, more educated people, then my job is done and I am content.

Petra Joly, acupuncturist and owner of Newtown Natural Fertility & IVF Support Centre

Balsamic Snapper

– a recipe from The Fertility Food Map by Petra Joly

INGREDIENTS

1/2 cup balsamic vinegar
2 to 3 tablespoons honey, depending how sweet you want it
3 tablespoons olive oil
2 garlic cloves, minced
4 snapper fillets (or any mild-tasting fish)

DIRECTIONS

1. Whisk the vinegar, honey, oil, and garlic in a bowl. Arrane snapper in a baking dish. Pour marinade over the fish, coating it completely. Cover and refrigerate at least 30 minsutes and up to 4hrs.

2. Preheat the grill (or BBQ) to medium. Line the bottowm and sides of a baking tray with foil. Sprinkle the foil with olive oil. Remove fish from marinade, reserving marinade, and pour the marinade into a heavy small saucepan.

3. Arrange the fillets atop the baking tray. Cook the fillets until they are just cooked through and caramelized on top, about 12 minutes.

4. Meanwhile bring the marinade to a boil and simmer until it thickens slightly and becomes syrupy, whisking often, about 15 minutes. Spoon off any excess oil from the sauce, if desired.

5. Transfer the fillets to plates. Spoon the sauce over and around the fillets, and serve with basmati rice (or quinoa) and Asian greens and snowpeas.

Green pesto spring beans and peas

Recipe by Tina Jenkins, FGHG naturopath

This fresh, super-tasty, Spring veggie dish forms the perfect side dish to a portion of protein. Green veggies are alkalising and anti-inflammatory, making them wonderful for overall health as well as fertility.

Fresh green beans, peas, parsley, basil and pistachios are a great source of folate, calcium, magnesium, protein, b-vitamins – key nutrients in pregnancy and pre-conception care. Garlic is rich in sulphur, which aids detoxification, and alliin, which stimulates the immune system, great for warding off those lingering winter respiratory infections. Olive oil is a healthy fat, important for maintaining good cardiovascular health and helping us to feel full and satisfied.

200gm green beans, tails removed
200gm fresh peas, shelled
1 cup rocket leaves, firmly packed
2 garlic cloves, chopped
Juice of 1 lemon
¼ cup flat-leaf parsley leaves, chopped
¼ cup basil leaves, chopped
¼ cup grated parmesan
½ cup pistachio kernels
½ cup olive oil
himalayan rock salt and ground black pepper to taste

  1. Boil a large pot of water on stove and blanch beans and peas for 1 minute or until just tender. Drain, then plunge into cold or ice water to refresh.
  2. Place all other ingredients except olive oil in a blender or food processor.
  3. Pour in the olive oil in a steady stream with the motor running until your pesto forms the desired texture (ideally no large chunks but some texture remaining). Taste, and adjust seasoning if needed.
  4. Toss the beans and peas in pesto.
  5. Serve as a side dish to grilled chicken, steak, tofu or fish, or with poached eggs for breakfast.

Tip: you can substitute the beans and peas for any other green veggie you like – e.g. broccoli, brussel sprouts, asparagus, even leafy greens like silverbeet or rainbow chard are lovely dressed in the pesto.

Tina Jenkins, Naturopath

Tina Jenkins

 

 

 

 

Shakshuka

Recipe by Fertile Ground Naturopath, Tina Jenkins

We asked Naturopath, Tina Jenkins what’s been bubbling in her pot this winter and she shared this delicious, spicy, comforting, baked eggs recipe. Not only is it warming and comforting but it’s also beneficial for the immune system due to the spices and high antioxidant content in the veggies it contains. Harissa paste can be found at your local grocer or health food store, or the internet abounds with recipes to make it yourself. The shakshuka will still be delicious without it but the Harissa really lifts the dish to the next level so do add it if you can.

SHAKSHUKA

Serves 4

2 red capsicum, chopped

1 yellow capsicum, chopped

1 medium eggplant, chopped

2 tbsp olive oil

400gm can chopped tomatoes

1 tbsp tomato paste

2-3 tsp harissa sauce (optional)

1 tsp ground cumin

1 tsp paprika

Sea salt and ground pepper to taste

4-6 eggs

To serve: goat’s fetta and fresh corianderr (optional)

METHOD:

1.       Heat the oil in a medium frying pan, cook capsicums and eggplant for 10 mins over medium heat, tossing well, until softened.

2.       Add tomatoes, tomato paste, harissa, cumin, paprika, sea salt and pepper and 150 mls water and simmer for 10-15 minutes until thick and saucy.

3.       Make 4 hollows in the top, slip in the eggs, cover and simmer for 5-10 mins or until just cooked.

4.       Scatter with feta and coriander, if using. Additionally serve with wholegrain sourdough toast.

Tina Jenkins

 

Tina Jenkins, Naturopath

Tina has always had a special interest in helping couples with fertility problems and has particular success in treating women with PCOS, irregular and/or absent periods as well as problems with ovulation. Over the years, Tina has treated thousands of patients providing her with a wealth of clinical experience, which coupled with her extensive qualifications, brings enormous benefit to Tina’s patients especially in the area of infertility. Tina has also assisted numerous parents regarding children’s health care problems and as a mother herself, has experienced firsthand the many benefits natural health care can bring to young children.