10 Tips for a Healthier Christmas

With the festive season fast approaching, we’re prone to indulge in more of the finer, and unfortunately more unhealthy things in life. Here’s our top 10 tips to try and be healthier over Christmas to avoid a sluggish January.

#1 – Make your own sauce

Christmas feasts are usually accompanied by sauces that are on the unhealthy side of the fence. They usually have additives and are high in sugar; in fact some mayonnaises have more sugar than coke! Make your own apple sauce by simmering peeled green apples in water, adding cinnamon and mashing up. Make your own gravy by adding some gluten free flour and the crusty bits off the bottom of the roasting tray with water in a pot. You can even make your own mayonnaise using healthier oils like rice bran oil or cold pressed grapeseed oil.

#2 – Lay off the soft drinks

Try to keep soft drinks off the shopping list, instead opting for mineral or soda water with some sliced fresh fruit in it. You could also make an iced tea by steeping green or black tea bags in cold water overnight, then adding some xylitol or honey to sweeten and some fresh fruit to flavor it.

#3 – Buy organic or free range meat

Buying organic meat is one way to avoid added hormones and antibiotics that can come as an added extra with your meat. Pork and chicken in particular are raised in factory farms with no access to move around and no natural light. Not only is this inhumane, it also means that the meat has a poor fatty acid profile and is not great for your health. If you can’t afford organic, then go free range and grass fed.

#4 – Use smaller plates and bowls

Most of us are bound to go back for a second helping at the Christmas table, but did you know that we eat with our eyes and not with our stomachs? Researchers have shown that we put way more food on a larger plate, but it doesn’t necessarily make us fuller. If you start with a smaller plate, even if you have seconds you’re likely to end up eating less, without feeling any less satisfied.

#5 – Have easy access to water

Seems simple, but often we forget to drink water as we’re celebrating. Have a dedicated water cooler sitting in prominent view with cups at the ready so you and your guests can easily stay hydrated.

#6 – Go gluten free

Keeping your meals gluten free will take the pressure off your digestive system, which is really under the pump at Christmas time. This is easily achieved by eating meats/fish/seafood and salads or veggies with your homemade sauces. Buy wholegrain rice crackers for dips and opt for a bread-free breakfast – buckwheat pancakes would be a great choice.

#7 – Make a sugar-free Christmas cake

If you’re handy in the kitchen you might want to consider making some desserts with sugar substitutes like xylitol. You can try this easy recipe for a delicious gluten-free Christmas cake. Learn how to use sugar substitutes here.

#8 – Move your body

Commit to exercising over the Christmas period to help your body deal with any excess calories that is thrown at it. Even committing to walk for 20 minutes each day will help to prevent sluggishness and keep your body moving.

#9 – Drink apple cider vinegar

Having a teaspoon of apple cider vinegar in some water before meals will help to stimulate the release of stomach acid and digestive enzymes to help you break down your food. This is particularly useful on Christmas day when we can often be eating two very large meals.

#10 – Drink wisely

You may enjoy a tipple during the holidays, which can leave you feeling less than fresh come January. Opt for drinks like vodka, fresh lime and soda or red wine, rather than beer or mixed drinks. If you are having beer, make it preservative free and go for an organic or low preservative wine. Make the effort to drink one glass of water between each drink and your body will thank you!

 So, are you ready to celebrate? Here’s to a fabulous festive season and fabulous health at the same time!

January is the perfect time for a detox! Book an appointment with one of our naturopathic experts in January to help you feel great after Christmas. Call us on 07 3367 0337 now!

Do I need to Quit Sugar?

There’s a lot of hype about quitting sugar out there at the moment. The popular book ‘I Quit Sugar’ by Sarah Wilson, offers an 8 week plan to ditch sugar in the diet for renewed health. But what exactly is sugar?

In I Quit Sugar, sugar removal is based on fructose, a sugar identified as ‘bad’ in the work of David Gillepsi in his book Sweet Poison. Studies have identified that a high intake of fructose can have detrimental affect on health. Not only is eating fructose thought to make you eat more, but your body can easily convert it straight into fat. Studies have also shown that fructose may be linked to dementia, cancer, infertility, ageing and immune problems.

But before we get carried away and strip all fructose from the diet, including fruit, we need to take the results of these studies in context. There is no real evidence that an everyday intake of fructose, such as that contained in a couple of pieces of fruit, will cause harm. There are however many studies linking a high intake of fructose, such as that contained in high fructose corn syrup and soft drinks, to some serious health detriments.

I have to admit, I am a bit of a Nazi when it comes to sugar – I believe that refined sugar is a huge part of the reason why chronic diseases have shot through the roof. I’m a big promoter that foods with added sugar should be avoided and that we should avoid other refined carbohydrates like white bread, pasta and baked goods.

Sarah Wilson mentions in her book that fruit should not be demonized. I agree with this comment – fruit has a unique array of fibre and nutrients that are different to veggies and I think that they are a vital part of the diet. The trick with fruit is that you don’t want to be eating too much – 2 serves a day is plenty otherwise you are getting in too much sugar. It has to be whole fruit though – the fibre in fruit helps your body to break it down more slowly, avoiding spikes in blood sugar. Fruit juice should be avoided as this provides a concentrated source of sugar that goes straight into your bloodstream.

Here’s the food you want to steer clear of to keep your sugar intake to a minimum:

  • Commercial cereal
  • Muesli with added sweeteners
  • Sweetened yoghurt
  • Soft drinks
  • Fruit juice
  • Muesli bars
  • Biscuits
  • Cakes
  • Jam
  • Sauces
  • Mayonnaise
  • Marinades
  • Baked beans and tinned spaghetti
  • Frozen meals

And if you’re cooking yourself, here are some refined sugar alternatives that you can use:

  • Stevia
  • Xylitol
  • Raw honey
  • Maple syrup (natural)

 

So, what’s the verdict? Keep added sugar to a minimum and don’t overdo it on the fruit and you’ll be fine. If you are a sugar addict, it might be worthwhile trying the I Quit Sugar program, which has some great recipes. You could also check in with your naturopath, as sugar cravings are your body’s way of telling you that something is wrong (often originally caused by sugar in the first place).

Like this post? You might also like…

Naturopathy for weight loss 

The good, the bad and the ugly; The truth about fats and oils

10 Things you can do to prevent cancer

 

Do you have hypothyroidism?

Are you tired or moody? Do you have difficulty losing weight, constipation or dry skin? Is your memory failing you? These are all common symptoms of hypothyroidism, or an under active thyroid gland. Up to 15% of the people have an under active thyroid gland, with many people going undiagnosed.

However it’s not always black and white, different people will present with different symptoms.

If you have hypothyroidism you may have some of the following symptoms:

  • Chronic fatigue or low energy
  • Depression or feeling melancholy and/or anxiety
  • Constipation or harder stools
  • Puffy face and eyelids
  • Memory loss, confusion, brain fog
  • Weight gain that is difficult to lose
  • Dry coarse skin
  • Intolerance to temperatures, hot or cold
  • Menstrual issues
  • Infertility/ recurrent miscarriage
  • Cold hands and feet
  • Tinnitus
  • Muscle weakness
  • Loos of libido
  • Insomnia
  • Reduced sweating

So what exactly is the thyroid gland?

The thyroid gland is a small, butterfly shaped gland that sits just over your wind pipe in the middle of the throat. The thyroid gland has the job of regulating every tissue and organ in the body. Your thyroid controls your metabolism, moods, digestion, hormone balance, energy levels and much, much more.

How do I know if I have a thyroid problem?

As well as evaluating your symptom picture, there are several tests that may be useful to determine if your thyroid is under functioning.

TSH

TSH, or thyroid stimulating hormone, is secreted by the body to stimulate the thyroid to produce more thyroid hormones. The higher the TSH, the more the body is trying to encourage the thyroid to work harder. A high TSH indicates a lowered thyroid function.

TSH is a poor indicator of thyroid function, as it doesn’t really take into account the whole picture. Unfortunately this is the gold standard that doctors use to check thyroid function, and if you are ‘in range’ then you are dismissed as being normal.

T4 and T3

T4 and T3 are your actual thyroid hormones. T4, the inactive form, coverts into T3, which is the hormone used to regulate tissues in the body. You need to have adequate levels of both T4 and T3 in order for your thyroid to function optimally. By testing T4 and T3, we can assess if there is a problem with hormone production or the conversion of T4 to T3. There are different nutrients involved at each stage, so we are able to gain insight into nutrient deficiencies and know what to prescribe based on these results.

Reverse T3

Reverse T3 occurs when T3 ‘flips’ into a reverse form. Reverse T3 attaches to receptors and prevents T3 from binding to them. Checking for reverse T3 is important as your T3 could be normal, however if you have high reverse T3 then you will still have an underactive thyroid. Reverse T3 is not recognized by most doctors as being important, however we find it an essential part of the picture when evaluating someone with hypothyroidism.

Thyroid autoantibodies

Thyroid autoantibodies can show if there is are immune factors that could be causing an autoimmune thyroiditis called Hashimoto’s disease. In Hashimoto’s, your immune system attacks the thyroid gland, leading to dysfunction. Autoimmune thyroid problems require different treatment to standard hypothyroidism, so it is important that this is ruled out.

Cholesterol

Unknown to many, often the cause of high cholesterol levels is hypothyroidism. In fact, high cholesterol was previously used by doctors as an indicator of hypothyroidism. This was before the introduction of statin drugs, which it seems are the only thing that are looked at when a cholesterol issue arises. The problem with this is that you could end up on cholesterol lowering drugs, while the underlying cause is not rectified.

Nutritional testing

There are many nutrients involved in thyroid function. A deficiency in any of these nutrients can cause hypothyroidism to occur.

  • Zinc
  • Selenium
  • Iodine
  • Vitamin D
  • Iron
  • Tyrosine (an amino acid)

Urinary Iodine

Iodine is needed to make your thyroid hormones – T4 and T3. Iodine deficiency is a major cause of hypothyroism. Iodine is best tested through the urine, this test can be ordered through the clinic.

Hair mineral analysis

A hair mineral analysis can assess mineral levels in the body, as well as how your body is functioning. There are also many heavy metals that can inhibit thyroid function, so it is worthwhile ruling out this.

What treatment options are available?

Thankfully, there are many herbs and nutrients that have been clinically proven to improve thyroid function. If you have a suspected thyroid problem, seeing one of our naturopaths is a good first step. First we’ll make sure you have all of the right testing done, and then we’ll develop a treatment plan based on your individual symptom picture. Our naturopaths have helped hundreds of patients to overcome hypothyroidism so that they can get their mojo back.

Acupuncture is also a good option for those with thyroid problems, from a TCM perspective. Treatment can include a combination of acupuncture, herbs and nutrition in those with severe or chronic thyroid problems.

To make an appointment or to discuss treatment options with out team, call us on 07 3367 0337 and we’ll be happy to help.

thyroid gland

 

 

 

 

 

 

 

How to Activate Nuts

Nuts are a fantastic food for your health, being high in protein and health giving essential fats, and rich in minerals such as calcium, magnesium, zinc and iron. The problem is that nuts are notoriously difficult to digest, meaning you may not be getting all of these juicy nutrients into your body.

You can bypass this problem by activating your nuts, a process in which you soak them to make them more digestible and better for your health. This is especially useful for those with digestive problems or those with nutrient deficiencies, both of which often go hand in hand.

How to do it

Activating nuts is very easy. All you need to do is…

  1. Soak them overnight in pure, filtered water.
  2. Discard the water and give them a good rinse. This help to remove any naturally occurring ‘enzyme inhibitors’ – compounds that can impair the digestion of the nuts in question.
  3. Now you need to decide how you want to use them. You can eat them right here and now, in their juicy hydrated form. This is the best option if you’re making them to put into smoothies or power balls or the like.

If you want to eat them like you would normal dried nuts, you can actually dry them out again. You’ll need to do this at a low temperature (under 40 degrees Celsius) using a dehydrator for best results. You can also try putting them on a tray in your oven on the lowest setting, with the door slightly ajar. If you’re storing them for a while then make sure you dehydrate them until they are nice and crisp, to prevent spoiling.

Another thing you can do is put the rinsed nuts in a paper bag in the fridge. This will dry them out slightly and last a week or so until they go bad. You can also freeze your hydrated nuts to use in smoothies so you have them on hand.

A note on salted nuts

If you have a hankering for salted nuts, you can achieve this by adding some Himalayan or Celtic sea salt to the soaking water. The nuts will take up the salt and if you dehydrate them you’ll be left with crunchy, salty goodness. Enjoy!

 

10 Things You Can Do To Prevent Cancer

There are so many things that have been strongly linked with fighting off cancer, that we thought we should share them! Here are our top health and lifestyle picks for warding off cancer.

#1 – Eat Garlic

Garlic has been studied widely for its ability to prevent cancer. It has shown to be especially protective against cancers of the digestive system, particularly bowel cancer, stomach cancer, intestinal cancer, esophageal cancer and pancreatic cancer.

Garlic may also reduce the risk of prostate cancer, with an intake of garlic and scallions reducing the risk by 50% in one study. Garlic may also help to keep breast cancer at bay – with a French study showing a statistically significant reduction in those that consumed more fibre, garlic and onions.

It is not known how garlic works to prevent cancer, but naturopaths and herbalists have used garlic for its anti-inflammatory and antibacterial properties for centuries. Perhaps its ability to modify gut flora may play a part in its anti-cancer effect in the digestive tract. Most studies are population-based and look at dietary intake. It seems that the more garlic and other foods from the allium family you eat, such as onions and scallions, the more protection you will have against these cancers. Try eating 1 or 2 small cloves per day, some cooked and some raw for the best benefit

 

#2 – Up Your Cruciferous Vegetable Intake

Cruciferous vegetables are part of the brassica family. They include these vegetables, as well as others:

Bok ChoyBroccoliBrussels sproutsCabbageCauliflower

Collard greens

Horseradish

KaleRadishesRocketTurnipsWatercress

Wasabi

A higher intake of cruciferous vegetables has been associated with a reduced risk of developing several cancers, including breast, colon and lung cancer. Their anticancer properties are thought to come from their sulfur compounds, such as indoles and isothiocyanates. In vitro studies have found that indoles and isothiocynates can help to inactive carcinogens, protect cells from DNA damage and help to induce apoptosis (pre-programmed cell death that prevents tumour formation). They can also inhibit angiogenesis (blood supply to the tumour) and tumour cell migration (stop cancer cells moving), both of which are essential to cancer treatment and prevention.

You should try and eat at least 1 serve of cruciferous vegetables every single day, and if you are at high risk of cancer then more than this wouldn’t be a bad idea.

 

 

#3 – Have a Cuppa

Tea contains polyphenol compounds, in particular catechins, which may help with cancer prevention. These catechins have significant free radical scavenging activity, which can help to protect cells from DNA damage, which helps them to function as they are intended. Polyphenols, green tea in particular, have been shown to inhibit tumor cell proliferation (growing) and induce apoptosis. Green tea can also help to activate the detoxification enzymes glutathione s-transferase and quinone reductase, which can protect against tumor development.

Although green tea’s anti-cancer properties are well established in-vitro, there have been mixed results in clinical studies. In saying this, there are many positive studies on green tea intake being associated with reductions in the risk of cancers such as prostate, colon, breast and lung cancer. Inconsistencies in results may be due to the different preparations of tea being used, how long they are brewed for and when they are consumed. All of this considered there is still a large body of evidence that suggests that having 3 or more cups of green tea per day significantly reduces your risk of cancer development. Green tea does contain caffeine, so try not to drink it too late at night.

 

#4 – Get Some Sun

Wait – haven’t we been told to stay out of the sun to prevent cancer? For years we have been warned of the dangers of the sun but it is now apparent that we need it more than we need to avoid it. Most of your Vitamin D is created in your skin as a result of sun exposure. Deficiencies of Vitamin D have been associated with an increased risk of bowel cancer, and may help to prevent breast cancer, prostate and pancreatic cancers.

Vitamin D has roles in the immune system and acts like a hormonal modulator in the body. We are learning more and more about vitamin D every day but what is apparent is that we really need good levels and that we are not getting enough.

To increase your vitamin D levels through sunlight you need to expose your unprotected skin (no sunscreen etc) between the hours of 10am and 2pm. Short periods of approx. 10 minutes with the forearms or belly exposed will give you the best conversion. It is important not to let your skin become too hot and never burned, those with fair skin may need to take care and have less exposure. Consider taking a vitamin D supplement if you cannot get adequate sun exposure.

Vitamin D can also be found in fatty fish, cod liver oil and organic eggs. If you’re unsure if you’re getting enough, ask your naturopath or your GP to check your levels.

 

#5 – Boost Your Antioxidant Intake

Antioxidants include nutrients such as vitamin C, Vitamin E, Vitamin A, zinc, bioflavonoids and lipoic acid as well as dozens of phytochemicals that have identified for their effects. Antioxidants work to prevent cancer by scavenging free radicals – compounds, which in excessive amounts can cause cellular damage and lead to precancerous changes in the cell. Antioxidants also have a role in buffering and assisting with the elimination of toxins such as heavy metals, which can increase cancer risk when there is too much in the body.

The studies that have been done on isolated antioxidants have been found to protect against some cancer types. To gain the most anticancer effects it is best to eat a diet rich in a wide range of antioxidants, rather than taking a supplement. Foods with high antioxidant levels include berries, kiwifruit, pineapple, paw paw, lemons, capsicum, spinach, carrots, tomatoes, grapes, nuts and seeds. Generally foods that are brightly coloured are high in antioxidants, so aim for a rainbow on your plate.

 

#6 – Go Organic

Although some may say that eating organic isn’t worth the money, one thing is clear; eating organic is the only way to avoid cancer-causing chemicals that you ingest from your food. Studies have suggested that pesticides can increase the risk of leukaemia, lymphoma, brain tumours, bladder cancer, breast cancer and prostate cancer.

There is strong evidence that a higher level of pesticide exposure, for example in the home (fly spray or vermicide use) or those living in agricultural areas have a much higher change of developing several cancers. Eating organic in an urban setting is essential if we are to break the cycle of pesticide use to reduce the risk to workers and residents in farming communities. Pesticides in the home should be used cautiously and sparingly if absolutely essential.

 

#7 – Move Your Booty

There is strong evidence that exercise is associated with reduced rates of colon and breast cancer. There has also been links between how much you move and uterine, lung and prostate cancer.

Physical activity has been found to affect a number of immune factors and has an anti-inflammatory effect in the body. Exercise can also modulate insulin, hormones and energy balance so may affect cancers this way.

Research is also indicating that exercise helps to improve quality of life and breast cancer survival rates for those already diagnosed.

Exercising moderately for 30 minutes 5 days a week, or intensely for 20 minutes 3 days a week is considered the minimum amount that we need to stay healthy. Doing 3 longer sessions of 1 hour in the week would also be a great level of physical activity.

 

#8 – Shed Those Extra Kilos

If the link between inactivity and cancer hasn’t got you off the couch yet, this will. Obesity increases your risk of developing cancers of the esophagus, pancreas, bowel, rectum, breast, uterus, kidney, thyroid and gallbladder. In some cancers, obesity can increase the risk of development by up to 40%.

Excess fat in the body causes more hormones that can stimulate cancer growth. Obese people are also in a state of inflammation, which can further increase the risk of cancer. If you are overweight then checking in with a naturopath may help. As well as giving you a diet and lifestyle plan they can prescribe you supplements to help improve metabolism and check out if there is anything that could be stopping you from losing weight.

 

#9 – Ditch the Plastic

Studies have shown that bisphenol A (BPA), a common ingredient in plastics may increase your risk of breast cancer and prostate cancer, and a study published this year (2014) found that liver tumors were found in mice whose mothers were exposed to BPA during gestation and nursing. BPA is found in plastic water bottles and other drink bottles, plastic food storage containers, CDs and in the plastic that lines canned food. BPA is lipophilic (fat loving) so is easily leached into your food through these mediums. It can also be found in children’s toys and household items.

BPA is directly linked to exposure and avoiding it can help to decrease concentrations in the blood quite quickly. Use a glass or stainless steel drinking bottle, avoiding ‘wet’ foods that are in plastic, particularly if they have been heated up (no microwaving) and avoiding canned food will help to decrease your levels. BPA free plastics may be no better; they often contain other bisphenol compound that could be just as harmful.

Another plastic toxin is phthalates, and is found in food wrappings, babies toys and plastic wrap. They can disrupt the endocrine system and have been found to alter gene expression and increase proliferation of cancer cells in-vitro. Avoiding all plastic is the safest way to go.

 

#10 – Give Your Beauty Cabinet a Health Check

Are cancer-causing compounds lurking in your beauty cabinet? From your lippy to your moisturiser, there are many things you need to look out for that can increase your risk of cancer.

Lipstick

May contain lead, a known human carcinogen. Most of your lippy ends up being consumed by you, so this one is essential to get organic.

Fragrance

Fragrance is an ingredient that can contain hundreds of different chemicals. Most commonly they contain phthalates, which have been shown to disrupt the way that cells behave, which could increase cancer risk. Perfume is the highest source of phthalates, but most scented beauty products contain some level of this chemical. Even those that are ‘unscented’ often have a chemical concoction to mask the smells of the product.

Nail polish

Nail polish contains benzene, a known human carcinogen and has strong links to breast cancer. Look for natural based polishes that are free from this chemical.

Moisturisers, cleansers and makeup

These products can contain parabens, which are endocrine disruptors that have the potential to increase the risk of breast cancer.

Skin lighteners/brighteners

These products may contain a chemical called hydroquinone, which has been linked to an increased risk of skin cancer, and should be avoided.

 

10 Reasons to Eat Chia Seeds

Chia Seeds, the tiny black and white seeds originating rom Mexico and Guatemala, have been touted as a superfood with good reason. They are a great addition to any diet and can help with a wide range of issues. Here are our top 10 reasons to eat chia seeds.

1. High in omega 3

Chia seeds are an excellent source of vegetarian omega 3, with one 15g serve containing over 3g of this essential fatty acid. Omega 3 is essential for heart health, brain function, reducing inflammation in the body and more.

2. Helps keep you bowel healthy.

A daily dose of chia seeds will help to provide fibre that can prevent constipation and colon cancer. Each 15g serving of chia contains 5g of fibre in a blend of soluble and insoluble forms. This helps to improve digestive health, preventing constipation and potentially colon cancer down the line.

3. Helps to heal your digestion

The soluble fibre and mucilage (i.e. – slime) in chia seeds helps to heal your gut and provides fuel for the trillions of good bacteria living in your gut. By presoaking your chia seeds overnight you’ll release the mucilage and help it to sooth and heal your intestinal lining.

4. Improves gut immunity

By providing fibre to feed the microorganisms in your gut chia seeds can improve your immunity. 80% of your immune system is in your gut and it is all dependent on your ‘good guys’ (ie probiotics) to keep your immunity up and running.

5. Good source of protein

Chia seeds contains 8 essential and 9 non-essential (your body can make them) amino acids. It also has 20% protein and can add to your daily intake. Protein is essential for muscle building, mood balance, sleep, hormones and so much more!

6. Antioxidant boost

Chia seeds have an ORAC antioxidant value of 10,250 which is pretty darn high. This means that it has powerful antioxidant nutrients that can help to fight free radicals in the body. Less free radicals means less chance of disease.

7. Great for diabetics

The fibre in chia seeds helps to slow the absorption of sugars in the intestine, leading to a slower and more regulated release of sugar into the blood. This is great for balancing blood sugar and diabetics, who require a steady level of blood sugar to prevent becoming hyper- or hypo-glycemic.

8. Great for detoxification

The insoluble and soluble fibre in chia seeds make them an excellent adjuvant to any detoxification program. Eating 1 tbsp, presoaked in water each day helps to bind toxins in the gut and carry them though the bowel for excretion.

9. Improve heart health

Chia seeds have been found in a study to decrease blood pressure and C-Reactive protein, a sign of inflammation. They may also reduce LDL (bad) cholesterol and increase HDL (good) cholesterol. This may be due tot eh presence of omega 3 which has longstanding evidence for its benefit in cardiovascular disease.

10. Good source on minerals

Chia seeds are an excellent source of calcium and magnesium and also contain iron, potassium and manganese. Eating chia seeds in their raw, uncooked form will help to maximize absorption of these minerals.

Now you know how amazing chia seeds are for your health, you need to know how you eat them. Chia seeds can easily be sprinkled onto muesli, salads and yoghurt, or added to smoothies. The best way to eat chia is presoaked, just in some water overnight then used in smoothies, cereals with fruit or yoghurt. You can also make a chia pudding, which is delicious and allows you to get a good amount of chia in so you can take advantage of all the health benefits.

 

Kale Chips Recipe

Kale is a bounty of good nutrition – being high in calcium, magnesium, iron and many other trace minerals. Kale is also very alkaline (antiinflammatory) and has a decent amount of protein too. Happy snacking!

  • Soak 1 cup of nuts (cashews/walnuts) in water for minimum 1 hour
  • Wash 1 bunch of kale then remove the stalks and tear leaves up into small pieces (approx 1 inch size)
  • Dry the kale with a clean tea towel or paper towel
  • In a food processor blend the nuts (and soaking water), 1 cup of steamed diced pumpkin, 2 medium sized carrots (or 1 carrot and 1 zucchini), 1 tablespoon of garlic, 2 tablespoons of coconut oil and Himalayan salt and pepper to taste
  • Pour the puree over the kale and stir until well covered
  • Spread the kale over dehydrating machine trays, trying to flatten the leaves where possible
  • Dehydrate overnight or until crisp and dry

Note: This may also be done in an oven on very low setting – put your oven on the lowest temparature and leave the door ajar. Timing will vary depending on ovens but is usually between 4-6 hours.

Coconut And Goji Berry Bliss Balls

Ingredients:

1/2 cup goji berries

1/2 cup raisins

1/2 cup warm water

1 cup raw cashews

1/2 cup coconut

1tbsp unhulled tahini

1tbsp chlorella powder (optional)

 How to make it:

1. Place goji berries and raisins in a bowl with the warm water and mix through. Leave for 15 minutes, stirring occasionally.

2. Meanwhile, process cashews on low in a food processor until chopped finely. Remove from processor and place aside.

3. Place soaked goji berries and raisins in the food processor with soaking water. Process into a paste.

4. Add cashews, coconut, tahini and chlorella to a processor. Process on medium until well combined.

5. Roll into balls and toss in shredded coconut.

6. Store in the fridge for up to 2 weeks.

Call us on 07 3367 0337 to book your appointment today!

Amazing Kangaroo Meatballs

Kangaroo’s bound free their whole lives giving them an amazingly healthy and muscular physique. Choosing kangaroo meat is an excellent way to increase your red meat protein and it is also a good source of omega 3.

Serves 2

Ingredients:

Meatballs

  • 400g kangaroo mince meat
  • 1 clove of garlic- shredded
  • Spice mix: 1/2 tsp paprika, 1/2 tsp Italian herb mix, salt and pepper
  • 1 egg
  • Flour- enough to achieve a sticky consistency (approximately 1 tbsp)

Mix all ingredients well and roll into even sized meatballs.

Sauce

  • 1 can diced tomatoes
  • 1 onion- diced
  • 2 tbsp tomato concentrate
  • splash of red wine
  • Spice mix- as above
  • 1/4 cup sun-dried tomatoes
  • 1 tbsp sliced black olives

In a fry pan gently brown onions with rice bran oil. Add meatballs to cook gently but just before ready add diced tomatoes, tomato concentrate, wine, spice mix, sun dried tomatoes and olives. Cover fry pan with lip and let simmer for 20 minutes or until sauce reduces.

Serve with a wheat alternative pasta such as kamut, quinoa or rice and garnish with delicious fresh basil and olive oil. Yum!

Call us on 07 3367 0337 to book your appointment today!

Gluten-Free Christmas Cake

Indulge guilt free with this lovely cake, which is free from sugar, wheat and gluten.

Ingredients:

250g chopped organic butter

1/2 cup filtered water

1/2 cup brandy

1/2 cup xylitol

375g raisins

300g sultanas

300g currants

125g chopped prunes

4 organic eggs, beaten

1tbsp grated orange zest

1tsp grated lemon zest

2 1/4 cups freshly made almond flour

100g chopped almonds

1/2tsp bicarb soda

1 1/2 tsp mixed spice

1/4 cup whole almonds to decorate

2 tablespoons brandy

1. Preheat oven to 160 degrees Celsius.

2. Grease a 23cm cake tin and line with baking paper

3. In a saucepan on medium heat add butter, brandy, water and xylitol. Once butter is melted add dried fruit and bring to the boil. Reduce heat and simmer for 8 minutes, stirring frequently. Place in a large mixing bowl and allow to cool.

4. Once cool stir in beaten eggs and grated zest with a wooden spoon. Then add almond meal, bicarb, mixed spice and chopped almonds. Stir until well combined.

5. Spoon mixture into prepared cake tin. Decorate the top with whole almonds.

6. Cover the top of the cake with baking paper. Loosely wrap the cake in brown paper and place in preheated oven. Bake at 160 degrees for 1 hour.

7. Remove the brown paper and reduce temperature to 150 degrees celcius. Bake for one more hour, or until a skewer comes out clean.

8. Drizzle with 2 tbsp brandy and leave to cool in the tin.

Recipe adapted from www.perfectsweet.com.au