I’m always looking for healthy ways to fill the family up especially teenage boys! This was a great chunky, “heavy”salad that everyone enjoyed. I just slightly blanched the veggies taking off that raw edge. I made a nice Asian dressing out of avocado oil, sesame oil, sweet chilli and a couple of cloves of fresh crushed garlic. I served it super cold straight from the fridge, Yummo in this heat! Cheers Nicky
Chicken Parmigiana with a chilli, capsicum and tomato sauce! Ok, before you say this sort of food shouldn’t be posted on this page, I want to let you know that I made it all from scratch except the bread crumbs ( a bit of disorganisation on my behalf).
To coat the chicken thighs I coated them in wholemeal flour then dipped them in scrambled eggs and finally covered them with panko bread crumbs. I fried them gently until cooked on a gentle heat with olive oil.
PS: the thigh fillets tend to be a little un uniform in shape so I make a series of cuts in the meat being careful not to cut all the way through.
For the sauce:
Place 2 finely chopped onions and 2 crushed garlic cloves in a sauce pan and Sautée gently until soft. Whilst the onion is cooking place the following ingredients into a blender: 1 red capsicum and 4 very ripe red tomatoes, whizz until smooth. Now add the tomato, capsicum mixture into the onions and garlic, add some ground dried chilli to your liking and cook until nicely reduced and thick.
To assemble: place the cooked chicken into a baking dish, top with a few spoonfuls of sauce then sprinkle with some cheese. Place under the grill and cook until the cheese is nicely melted. Serve with some greens.
Your family will be happy and you will be happy knowing it is free of the usual nasties. Enjoy
Whole grain Freekah and brown rice veggie frittata.
1&1/2 cups of cooked Freekah and brown rice 50/50 mix, I found that they both had the same cooking time so put them in the rice cooker with a little salt. Set aside and let cool.
Next scramble 6 eggs in a bowl and add:
A good handful of chopped herbs eg parsely and chives
1/2 red capsicum finely chopped
1 grated carrot
2 spring onions finely chopped
1/2 cup grated tasty cheese
1 & 1/2 cups of cooked rice/ Freekah mixture
It may seem as though there isn’t enough egg for the amount of rice but it was definitely sufficient.
Pour the mixture into a line quiche dish, pat it the mixture down with the back of a spoon until it is flat. Pop it in a preheated oven for approx 30mins on 170, or until firm in the centre.
This frittata is a real meal on its own but you could serve with a side green salad or a piece of meat.
With the weather heating up it is definitely salad season. I made a lovely raw salad with spiralized beetroot, carrot and zucchini. I added halved cherry tomatoes and avocado,sprinkled it with a nut/seed mix ( cashews, sesame seeds, pistachios, pepitas and sunflower seeds).
The dressing was a combination of tamari, olive oil and tahini.
A little experimenting this afternoon with salad sprinkles!
This one is Japanese inspired and tastes terrific.
In a pan on very low heat I dry fried a mixture of:
White sesame seeds
Black sesame seeds
Finely chopped nori sheets ( I used scissors to cut them up)
Himalayan ground salt
Greetings Amigos! Who knew you could make a super tasty Mexican dish with quinoa?? This is a great healthier version of your typical mince recipe that you would normally put in tacos or enchiladas.
In a bowl put chopped tomatoes and capsicum, sliced spring onions and cannellini beans/ kidney beans. Set aside.
Next:cook some quinoa with some salt and Mexican spices. Set aside.
Next: cook a little beef mince with the same spices, make sure it well browned and all the liquid evaporated, you want the mince nice and dry. Set aside.
In a bowl gently bring all the ingredients together.
To serve put on a plate with corn chips, avocado, cheese and some greens. Splash with your favourite hot sauce for a bit of heat.
Contributed by: Josie Swardo
Fermented Foods….SO much focus on it at the moment so I’m going to endeavour to incorporate daily. Cheapest and best pro-biotic you’ll find.
Sauerkraut is great…but I’m not the biggest cabbage fan…so I’m trying fermented beetroot…just a small batch for a trial.
– 2 large Beets, grated
– 1 tablespoon Himalayan Salt
– Optional step…stir gently for about 8 minutes in food processor, thermomix…whatever device. This begins extraction of natural juices but not essential.
– Put beet into sterilised jar (I poured boiling water into jar for sterilising)
– The beetroot or vegetable must have 1cm water over top.
– Store in dark cupboard for 3-4 days (apparently!)
From what I’ve read this is the process with any vege or combo you want to ferment …have a Google, I’m no expert, just sharing the idea and hoping I inspire someone!
Lower Your Salt Intake? Fugetaboutit!
Folks, I have written to you many times about the benefits of unrefined salt. Human beings are designed to desire and utilize salt on a daily basis. We can’t live without salt. Remember, we have no stores of salt in our bodies. Either we ingest adequate amounts of salt on a daily basis or we become salt deficient. Salt deficiency can manifest many ways but common symptoms of salt deficiency include muscle cramps (especially in the feet and legs), fatigue, headaches, and brain fog.
Let’s get a few salt numbers straight. The Powers-That-Be, including the American Heart Association and the Academy of Nutrition and Dietetics would have us all believe that we should limit salt in our diet. In fact, the current recommendations for salt state that we should have a maximum sodium intake of 1.5 to 2.4 grams per day (which is the equivalent of 1/4 to just over 1/3 of a teaspoon of salt). Finally, it is important to note that most of the world ingests between 3 and 6 grams of sodium per day (or 1/2 to 1 teaspoon of salt).
A new article in the New England Journal of Medicine (August 14, 2014) studied the sodium levels in 101,945 persons from 17 countries. The scientists examined the association between sodium excretion and the outcome of death and major cardiovascular events. Sodium excretion correlates directly with sodium ingestion.
Over a mean follow-up of 3.7 years, the authors found that those with the lowest sodium excretion (less than 3 grams of sodium per day or ½ teaspoon of salt) had the highest rate of death or cardiovascular events—4.3%. Those who excreted 3-4 grams per day (just over ½ teaspoon of salt) had a cardiovascular incident rate of 3.1%–28% lower than the lowest salt-ingesting group. In fact, those who ingested more sodium, including the highest group (>7 grams per day or over 1 teaspoon of salt) had a 24% lowered death or cardiovascular event rate when compared to the lowest group (the incident rate in the highest group—7 grams per day–was 3.3%).
This article is another in a long-line of salt articles debunking the myth that we need to lower our salt intake. I have tested thousands of patients for their salt levels. I can assure you that the vast majority of patients are low in salt.
Salt is a vital, essential substance that we cannot live without. Low-salt diets do not lower the blood pressure for the vast majority of individuals. In fact, low salt diets are detrimental to most as shown in this study.
Although this study did not focus on the difference between refined and unrefined salt, there is a big difference between the two. Unrefined salt has over 80 essential minerals in it while refined salt contains zero minerals. Unrefined salt does not have toxic chemicals added it, unlike refined salt which includes ferrocyanide in the end product.
Unrefined salt should be the salt of choice. Generally I recommend ingesting at least a teaspoon of unrefined salt per day. Good brands of unrefined salt include Selena’s Celtic Brand Sea Salt, Redmond’s Real Salt, and Himalayan sea salt. I have personally tested all three brands and found them to be high in minerals and free of heavy metals.
The take home message: Salt is an essential nutrient for the human body. We cannot live without it. It does not make physiologic, biochemical, nor common sense to recommend limiting a populations’ salt intake to less than ½ teaspoon of salt. In fact, limiting salt intake to these levels will increase the morbidity and mortality rate.
Should you lower your salt intake to control blood pressure? Fugetaboutit.