Did you know that one billion people currently have high blood pressure? High blood pressure is the “number one risk factor for death and disability in the world.” In some cases, there are no symptoms, so that’s why it is important to be tested regularly by your trusted doctor and ensure that they are monitoring your condition. What is high blood pressure? It is something that your doctor will often check. The test that they undertake measures how hard your blood is pushing against the walls of your blood vessels. If your vessels are stiff, the pressure increases. It’s important to get your blood pressure checked regularly because for many people there can be no symptoms as the levels get higher. This measurement is important because elevated high blood pressure for too long can cause serious damage. Here are a few of the foods and drinks that can help with … Read More
Summer burst granita
This granita is the perfect way to cool down during Summer. It’s filled with plenty of Vitamin C which will help you absorb iron better – and it’s also a powerful anti-oxidant which keeps you looking and feeling younger for longer. Ingredients 5 kiwis 5 passionfruit pulp 5 lychees 1 lime, rind finely grated 500ml water ¾ cup stevia powder Method Using a shallow metal pan, place it in the freezer to chill in preparation. Stir the water and the stevia in a small pan over medium to high heat until the sugar dissolves. Set this stevia mixture aside for it to cool fully. Pour this mixture into the chilled pan and put in the freezer until firm (this usually takes 4-5 hours). After this time, pull it out of the freezer and pull a fork through the frozen mixture to scrape it into a coarse texture. Roughly blend the … Read More
Recipe: Berry Chia Pudding
This recipe is jam-packed with Omega 3 and antioxidants. It’s super easy to transport so you’ll have no issues taking this meal with you to work or out and about! Ingredients ¾ cup chia seeds 1 tablespoon golden flaxseed 4 cups almond milk 1 tablespoon honey To garnish: 1 teaspoon cacao nibs A handful of berries of your choice Method Mix the almond milk and honey in a bowl, then blend in the chia seeds and golden flaxseed. Continue to stir for a few minutes and then stir for 30 seconds every five minutes. After 20 minutes put the mixture in the fridge to settle for two hours, however letting it rest overnight is preferable. To serve: Spoon it into a glass or bowl. Garnish with cacao nibs and berries.
Recipe: White Bean Tomato Soup (Fasule)
This hearty and tasty tomato and bean soup recipe is rich in vitamin C. A diet rich in vitamin C is essential to preventing the onset of common cold and flu symptoms, and research has found that it can also reduce the risk of prostate cancer and minimise tumour growth. Serves 6 Ingredients 1 tablespoon extra virgin olive oil 2 cups/500g tinned cannellini beans 2 cups/500g tinned chopped tomatoes 1/2 red capsicum (cut into 2cm pieces) 1/2 green capsicum (cut into 2cm pieces) 1 carrot (cut into 2cm pieces) 3 celery sticks (sliced into 2cm pieces) 1 long red chilli, finely diced 2 medium onions diced 2 cloves garlic, finely chopped 1 tablespoon tomato paste 2 litres water 1 tablespoon sweet paprika 1/2 teaspoon chilli powder Sea salt & black pepper, to taste Optional: top with chilli flakes, for extra kick! Method Remove cannellini beans from tin and rinse well under cold water. … Read More
Recipe: Lamb kofta
This popular Mediterranean dish is so easy to make and tastes delicious. It’s made of lamb which is an excellent source of iron and protein. Serves 6 Ingredients Filling 1/4 cup bourghal wheat 1 tablespoon extra virgin olive oil 1 medium onion, finely diced 2 cloves garlic, finely chopped 2 teaspoons ground coriander seed 1 teaspoon ground cumin seed 1/2 teaspoon ground ginger 500g lamb mince (lean/premium) 1 egg yolk 2 tablespoons pine nuts toasted/chopped 2 tablespoons fresh coriander chopped Sea salt & black pepper, to taste 12 bamboo wooden skewers, soaked in cold water Method Pre-heat fan forced oven to 180⁰c for 20 minutes. Soak bourghal in cold water for 30 minutes, drain and squeeze dry. Toast pine nuts in oven for 5 minutes, until lightly coloured. Heat olive oil in frypan on medium-high heat and sauté onion until tender. Reduce cooking temperature to medium heat and add garlic, ground … Read More
Stewed apple & rhubarb crumble
This hearty and satisfying crumble is the perfect treat on a cold night. Apples are packed with vitamin C, great for dietary fibre and tissue repair, while the vitamin K, and lutein in rhubarb helps you absorb vitamin D and keeps your eyes and skin healthy. Serves 6 Ingredients Filling 6 pink lady apples, peeled & cut into 2cm pieces 1 bunch fresh rhubarb cut into 8cm pieces 3 tablespoons xylitol natural sugar 1/2 teaspoon ground cinnamon 1/2 teaspoon ground cloves 1/4 cup water crumble topping 1 cup rolled wholegrain flakes (trickle flakes) 1/2 cup coconut sugar 2 tablespoons wholemeal spelt flour 125g unsalted butter (melted) Method Preheat fan forced oven to 180⁰c for 20 minutes. Place cut up apple and rhubarb into medium saucepan, along with the xylitol, cinnamon, cloves & water and cook on a medium stove heat. Once filling has come to the boil, reduce to a … Read More
Grilled pork chops with vegetable skewers
Pork is a great source of protein that is low fat and packed with nutrients such as vitamins B12 and niacin, and minerals such as zinc and magnesium. This easy recipe makes a healthy and tasty meal. Ingredients Pork chops 6 pork loin chops (boneless, trim fat) 3 cloves garlic (crushed) salt and pepper 1/4 cup vegetable oil 4 tablespoons honey 1/3 cup light soy sauce Skewers 1 Onion (sliced) 2 Capsicums (1 red & 1 green) (sliced) 12 Mushrooms Method Soak skewer sticks in water (to prevent burning later). Mix garlic, vegetable oil, honey and soy sauce. Marinate pork chops for 2 hours (or 10 minutes if you don’t have time). Skewer onion, capsicum, and mushrooms onto sticks, using each ingredient at least twice. Grease and pre-heat a grill pan or outdoor bbq. Cook the pork chops over medium-high heat for approx 5-6 minutes on each side (depending on … Read More
Rosemary and seed crackers
This easy and quick cracker recipe will top up your energy and keep you snacking well throughout the day. Seeds are a goldmine of nutrients and minerals, great for preventing disease and maintaining a healthy body. This recipe has 4 types of seeds, so you’ll be stocked up with folic acid, protein, fibre, good fats, zinc, iron, and vitamin E. Ingredients 6 tablespoons sesame seeds 6 tablespoons chia seeds 1½ teaspoons salt flakes 3 tablespoons dried rosemary 6 tablespoons sunflower seeds 1/2 cup flax seeds 3 tablespoons pepitas 1 cup water Method Line a large baking tray with baking paper. Preheat oven to 100ºC. Stir flax seeds, chia seeds, and water in a large bowl. Set aside for 15 minutes. To the flax mixture, mix in salt, pepita, sunflower seeds, dried rosemary, and sesame seeds. Spread the mixture evenly on baking sheet. Bake for 90 minutes at 100ºC. Flip crackers … Read More
Chicken and vegetable bake
We have had some requests for a healthy chicken dish. Well you can’t beat a delicious and easy dish that combines chicken and vegetables! Ingredients Skinless chicken thighs – as many as required 1-2 garlic cloves, crushed (to taste) 2-3 diced onions 2-3 sticks of celery, diced 4 carrots, diced 1 turnip, peeled and diced 2-3 parsnips diced 1 chilli diced (to taste if required) 1 cup of dry white wine 500 ml chicken stock (or salty water). Dice vegetables to the same size for consistency. Method Wash and dry the chicken thigh with a paper towel. Sprinkle salt and pepper on them for taste. Put some olive oil in a large pan, heat the pan, and once hot enough seal the thighs on all sides until lightly brown. The chicken does not have to be cooked all the way through. Once sealed place the chicken in a large baking … Read More
Escabeche recipe
This is a claimed Spanish dish with variations of it popular along the Mediterranean coast, Portugal, North Africa, South America and the Philippines. It contains plenty of protein and healthy fats. Originally this cooking technique was designed to preserve cooked fish and as such this dish can last in the fridge for up to three days… that’s if you don’t eat it all first, as its delicious! Ingredients 2 tbsp plain flour 2 tsp salt flakes ½ tsp chilli powder ½ tsp freshly ground black pepper 12 Small Red Snapper fillets, skin on and boned. 300 ml extra-virgin olive oil 4 – 8 cloves garlic finely chopped (amount to taste) ½ cup (125ml) red wine vinegar 2 fresh bay leaves 2 sprigs thyme 1 small red chilli, thinly sliced (more to taste as desired) Method: Combine the flour, chilli powder, and salt. Check the fish for any remaining bones and scales then remove, … Read More
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