Naturopath & Yoga Instructor
Raw Kelp Noodle Salad with Tamarind Dressing is a colourful and vibrant salad which is a perfect example of the naturopathic principle of ‘eating a rainbow’ to ensure that you consume a range of vitamins, phytonutrients and antioxidants through your diet. This super salad is full of wonderful nourishment and only takes a few minutes to throw together! For full recipe click here.
Banana Bread is always delicious and we can make so many variations – this one with dates. It is 100% gluten, nut, dairy (optional) and refined sugar free option for those who want a gluten and nut free option. Eat it warm spread with butter for afternoon tea, or pop it into lunchboxes – it contains eggs, coconut oil, bananas and dates to pack it full of nutrition. Yum!!
The benefits of yoga on heart health are often overlooked
Yoga is better known for its relaxing effects and overall health benefits but more and more the signs are pointing to yoga as the best way for men and women to take charge of their cardiovascular health and ‘love’ their heart.
How?
Studies have suggested that the incorporation of yoga into exercise regimes increases heart endurance, oxygen usage, decreases heart rate and lowers blood pressure. These effects can assist individuals with or without heart conditions by improving heart functionality and providing a supportive environment for the heart.
The breathing styles found in yoga are of significant value to improving heart health
Stress and depression actually weaken the heart: a recent study in 2011 documented that it evaluated that the breathing styles used in yoga are able to decrease the negative effects of stress on the heart. This study was done by using a Bio feedback device which simulates the rhythmic breathing associated with yoga.
The results showed that the breathing styles of yoga are able to reduce the strain that is put on the heart in stressed individuals as well as providing a positive change on heart rate that is often altered with increased stress levels.
According to Charles MacInerney, a teacher of yoga in cardiac health, hypertension can also be reduced through correct breathing. He states that when the exhalation is longer, the parasympathetic nervous system takes over which lowers the heart rate and blood pressure. On the other hand a longer inhale stimulates the sympathetic nervous system and increases energy.
Yogic breathwork allows a controlling of the ratio of the two systems.
Alongside heart health and stress, yoga has further benefits for individuals suffering with mental conditions such as insomnia, depression and anxiety. A study in 2004 reported that regular yoga sessions including physical postures, meditation and breathing exercises are able to reduce depression related symptoms in mildly depressed individuals. The same study further concluded that there was improved mood, decreased levels of stress hormones, reduced negative mental states and reduced fatigue in depressed and non-depressed individuals.
Incorporating yoga into your lifestyle can be vital to improving overall wellbeing. In addition, it can also act as a preventive measure to potential heart conditions as it has been shown to improve the functioning of the heart by reducing the strain and negative implications of stress associated with busy lifestyles.
Suddenly it’s winter in Brisbane and a curry is perfect comfort food for warming us up. This nutritious dry pumpkin curry can be served with rice or quinoa on its own or you can really warm up by eating it with another of your preferred curries or steamed green vegetables.
We ate many delicious curries when in Sri Lanka last year which often used the dry dark sri lankan curry powder. This is my take on one of my trip favourites which also includes the amazing spices turmeric and cardamom.
Much clinical research has been done on the spice turmeric which is anti-inflammatory, anti-cancer and supports brain health among some of its health benefits. Cardamom supports adrenal function and stimulates digestion, as do chili and garlic which are both also anti-bacterial. Pumpkin contains the anti-oxidant carotenoid which assists the immune system making this a wonderful dish for immune support.
For recipe, click here
I call this smoothie my ‘Antioxidant Smoothie’ as it is packed with them. It is one of my favourite blends especially with the white Dragonfruit (or Pitaya fruit), and it is also very refreshing.
Ingredients:
1/2 white dragonfruit
1/2 cup of raspberries (spray free)
1/2 plum – I buy Queen Garnet variety when they are in season, or use the nectar. Otherwise any in season plum will taste delicious.
1/4-1/2 cup of vanilla organic rice protein powder (I use Ezy Protein)
Approximately 1 cup of coconut water – quantity to taste.
Method:
Add all ingredients to the blender and blend until smoothie.
Savour!
So what’s great about these fruit?
As the weather starts to get cooler – boost your immunity through food. This Chicken Noodle Soup is my nutritional upgrade of an old favourite. If you want a paleo option, leave out the noodles – this recipe will still give your immune system a healthy boost.
With the onset of autumn, the weather becomes drier and cooler and it is beneficial to adopt a diet that warms and nourishes the body. Many seasonal foods have an immune stimulating effect as well as being fresh and full of vitamins and minerals needed for overall health. These foods can be included regularly in your diet to ward off unwanted germs.
For recipe, click here
Raw grains, legumes, nuts and seeds all contain a substance called phytate (in varying quantities) which interferes with our digestion’s ability to absorb nutrients. Soaking of grains, legumes, nuts and seeds is a method of food preparation that is used in traditional cultures, but is not widely used these days in more ‘developed’ countries. It is a method of food preparation that is important for us to use when preparing these foods. When they are soaked in filtered water with an acid medium before cooking, these foods become easier to digest and this then improves absorption of nutrients. To read article click here.
Asian Style Coleslaw is a colourful summer salad with an Asian twist. For me, this salad is really about the aromatic herbs in combination with colourful crunchy cabbage all blended together with a delicious salty, sour and sweet dressing – make sure you use your hands to coat the salad thoroughly! If you love herbs you can happily increase the quantity of herbs noted in my recipe to your taste – I often do. To view the recipe, click here.
Roasted Cauliflower, Chickpea & Kale Salad is a sustaining salad that can be served warm in winter or enjoyed during summer alike. Bursting with nutrients, fibre and protein and with a touch of spice, it can be eaten as a meal in itself or as an accompaniment. This is definitely one of my favourite salads!
Ingredients:
1 head of cauliflower, cut into smallish florets
1-2 tablespoons of avocado oil
pinch of Himalayan/sea salt
generous grind of black pepper
1 x 100grm tin of organic chickpeas, drained and rinsed
1/2 cup of roasted flaked almonds
1/4 cup of toasted coconut flakes
1 bunch of kale, rinsed, stemmed and roughly chopped
1 cup of fresh flat leaf parsley, finely chopped
Tahini Dressing:
2 tablespoons of unhulled tahini, preferably organic, or Almond Butter if you prefer
1/4 cup extra virgin olive oil
juice of half a lemon
2 teaspoons of ground cumin powder
Himalayan salt & pepper to taste
Method:
• Preheat the oven to 180 deg C
• Toss the cauliflower florets and chopped kale with the avocado oil and season with salt and pepper.
• Place the cauliflower evenly on a baking tray and roast for 30-40 minutes until tender and caramelised.
• On a separate tray place the kale and roast for 3-5 minutes.
• Once cooked set aside to cool.
• In a large bowl, combine the cooled cauliflower along with the chickpeas, kale, coconut and almonds.
• Whisk together the tahini, oil, cumin and lemon juice in a separate bowl, ensuring that the dressing is mixed thoroughly.
• Drizzle the tahini dressing over the cauliflower salad and combine thoroughly to coat well.
Serve and enjoy!
Here is a quick and easy, delicious but healthy treat.
Visit the recipe page now to see how to make this delicious treat – Raw Chocolate Balls
