Monthly Archives

February 2016

Ingredient of the Week: Herbal Tea

February 28, 2016
Pukka herbal teas

What is it? Herbal tea is a beverage made from the infusion of herbs, spices or other plant based ingredients.

Benefits: Herbal tea is a great way to reduce caffeine intake, it’s high in antioxidants & comes in such a huge variety that positively impact digestion, sleep, stress & anxiety, detoxing your organs & absorption of nutrients.

Interesting fact: Tea is best prepared with warm water rather than boiling.

How to: Sip on tea in the morning rather than coffee to kick start your day, indulge in a tasty tea in the afternoon to prevent mindless snacking & enjoy a soothing cup in the evening rather than a wine to wind down.

Recipe: Chicken & Veg San Choy Bow

February 15, 2016
San Choy Bow

I often try to play with recipes to add more vegetables and nutrients, so this weekend  I created a super tasty San Choy Bow to celebrate the end of Chinese New Year festivities. This recipe is a great way to up your (& your family’s) vegetable intake. It’s low carbohydrate & low sugar but packed with protein & yummy flavours to ticks all of the boxes. The great thing about this recipe is it doesn’t take long to prepare because you can do the chopping as it cooks.

 

San Choi Bow Salad

1 1/2 tbsp sesame oil
3 shallots, finely sliced
2 cloves garlic, finely chopped
800g minced chicken
1 red capsicum, diced
1 handful snow peas, roughly chopped
1 carrot, grated
1 zucchini, grated
8-10 button mushrooms, diced
2 handfuls bean shoots
2 cups chinese cabbage
4 tbsp tamari
2 tbsp fish sauce
1 tbsp harissa paste
1 tsp turmeric
1 tsp cayenne pepper
1 red chilli
1 lime, juiced
1 handful coriander, coarsely chopped
1/2 cup peanuts, coarsely chopped
iceberg or cos lettuce leaves

Heat oil in a large pan on high. Fry shallots for 2 minutes or until softened. Add chicken & garlic & stirfry until chicken is browned & broken into small pieces.

Flavour with tamarin, fish sauce, harissa, turmeric, pepper & chilli. Add capsicum, snow peas, carrot, zucchini, mushroom & bean shoots & fry for 5 minutes before adding cabbage, lime juice & coriander. Leave to simmer on low heat for 15 minutes or until ready to serve.

Transfer to serving bowl & add peanuts. Serve in lettuce leaves or with shredded lettuce as a salad.

Enjoy! M x

Ingredient of the Week: Sunshine & Vitamin D

February 14, 2016
Sunrise at Bondi

What is it? Vitamin D is synthesised by sunlight exposure & essential for the absorption of calcium & phosphorus, and therefore good bone health.

Benefits: Improved immune & nervous system, greater muscle function & heart health & better regulated insulin levels.

Interesting fact: Unlike most other vitamins, your body can actually make Vitamin D by exposure to sun & then turns it into a hormone.

How to: Head out in the sunshine – walk to or from work, spend some time at the beach or take the kids to the park. Don’t forget it’s actually necessary to absorb the UV rays so time in the sun while wearing strong sunscreen doesn’t count.