Food as Medicine

Food as medicine is nothing new; it just seems to be forgotten about sometimes. A saying like ‘we are what we eat’ is really just that. Fuel your body with lean clean protein, fruit, vegetables, seeds and feel your energy levels rise as your body laps up all the nutrients it needs to function optimally. Hoeing down on chips, fries, chocolate, cheese, donuts, beer the list is endless; yes it is yummy but really it’s just empty calories that on a regular basis can make a huge impact to health.

I believe in the 80:20 rule, 80% of the time eat a variety of whole healthy foods, breathe deeply, live calmly and stress free but still give yourself time to enjoy the finer things, a delicious cake or a melt in your mouth croissant, it is all about moderation.

Healthy Breakfast Recipes

  • You should aim to consume about 30-35% of your daily food intake with breakfast. It’s all about breaking the fast and fueling the body for the day.
  • Before breakfast have a dessertspoon of lemon juice or apple cider vinegar in water this kicks starts digestion and gives the liver a boost.
  • With breakfast I find that consuming complex carbohydrates with loads of fibre balanced with some good fats and protein is ideal.
  • Carbohydrates are a pure fuel source and although get loads of bad publicity they are crucial for mood, memory concentration and digestion.  Wholegrains, fruit and vegetables are all carbohydrates and they aren’t an issue, it’s all the white refined sugary products that you should avoid.

Quinoa porridge with walnuts, chia & fruit – Serves 2

Quinoa (kin-wa) is a South American grain with a nutty flavor. It a great alternative to cereal as its gluten free, high in protein and a source of iron & magnesium. Once you are familiar with cooking quinoa experiment with adding different flavours, sliced apple, dollop of natural yoghurt, dried fruit-cranberries, dates, pineapple. The cinnamon stabilizes blood sugar for the day, while the walnuts, chia or flaxseeds contains essential fatty acids and fibre, while the fruit adds nutrients.

  • 3/4 Cup quinoa (rinse and drain before cooking)
  • 500ml of water
  • 375ml of either soy/almond/oat/rice/dairy milk
  • 1 tsp of cinnamon
  • 2 tsp of chia or linseeds or both
  •  1/4 cup roughly chopped walnuts
  1. Combine quinoa and water in a saucepan and bring to the boil, reduce the heat to med-low and cook covered for 10 minutes
  2. Stir in 1 cup of milk, cinnamon, chia/linseeds and walnuts. Covered cook for another 10 minutes, then stir in remaining milk.
  3. Serve with any combination of 1/3 cup or berries or a piece of diced fruit (preferably stone fruit), dried fruits or a dollop of Natural yoghurt.

Bircher Muesli – Base recipe

  • 1 gala apple, unpeeled, quartered, core removed
  • 1 cup (90g) rolled oats
  • 2 tbsp bran (oat/rice)
  • 1/2 cup (125ml) apple juice
  • 1/2 cup (130g) fat-free natural yoghurt, plus extra to serve
  • Large pinch ground cinnamon

Coarsely grate the apple. Mix the grated apple, rolled oats, apple juice, yoghurt and cinnamon in a bowl until well combined. Cover and place in the fridge for 1 hour or overnight.

Tip: Adapt this recipe to suit your tastes or whatever you have lurking in the pantry. Replace the apple juice with orange or pineapple juice, milk or soy milk for a non-dairy alternative. Add some toasted shredded coconut, diced dried apricot or currants. prep: 5 mins (+1 hour or overnight soaking).

Additions
  • 1/4 cup (25g) flaked almonds
  • 1/4 cup (30g) walnuts
  • 2 tbs pepitas (pumpkin seeds)
  • 2 tbs sunflower seeds
  • Shredded coconut
  • Dried fruit-any
  • Fresh dates/prunes
  • Chia seeds
  • Linseeds
  • L.S.A (Linseeds, sunflowers and almonds)
  • Blueberries/berries to serve
Method

Combine the nuts, seeds all together and keep separate in a glass jar in the fridge. In terms of ratios, easy on the fruit as they are higher in sugar.

Stir the nut mixture through the muesli with yoghurt if the muesli has been soaking overnight. (If the muesli has been soaking for 1 hour, add a little extra yoghurt only as desired.) Top with the remaining nut mixture and blueberries/berries to serve.

Delicious & Cleansing Juices

Juices and smoothies are a great way to get a quick healthy meal or snack in. Loaded with vitamins and minerals, essential fats and protein it’s great for a complete meal on the run.

healthy-smoothie

Juices are great to support and tone digestion and prepare the body for the day. Aim to have loads of vegetables as most fruit juices are higher in sugar and contain less fiber.

Green & clean energy juice – Serves 1

Not for the faint hearted this potent green smoothie is an alkalizing blend of vegetables and super foods, this smoothie boosts energy and also works as a gently cleanser making it great if your detoxing.

  • 3-4 ice cubes
  • 1 tbsp mint leaves
  • 1 tbsp parsley
  • 1 cup of spinach
  • 1 celery stick
  • 1/4 avocado
  • 1 teaspoon of wheat grass or sprilina
  1. Put water in blender and blend till all broken up
  2. Serve and enjoy

Immune boost juice – Serves 1

Carrot is high in beta carotene which converts to vitamin A, vitamin A is crucial for a healthy immune system. Oranges and kiwi fruit have a high dose of vitamin C. Ginger also improves circulation and is great for colds and sinus problems.

  • 2 medium carrot
  • 2 pealed orange
  • 3-4 ice cubes
  1. Put all ingredients in juicer and blend
  2. Serve chilled and drink immediately

Liver detox juice – Serves 1

This juice is great to kick start digestion and support liver detoxification. Pineapple contains enzymes to help break down food, grapes are high in potassium, beetroot is good for the heart, lemon & grapefruit is high in vitamin C which helps support liver detox and primes digestion for food.

  • 2 apples
  • 3-4 ice cubes
  • 1 bunch of grapes
  • 1 x 3cm ring of pineapple
  • 1/2 beetroot
  • 1/2 grapefruit
  • 1/4 lemon
  • Fresh bunch of mint
  1. Put all in ingredients together and blend
  2. Serve chilled

Cabbage & carrot juice – Serves 1

Cabbage contains substance “U” which has ulcer healing properties and can be good for ulcerative colitis.  The cabbage can taste a little sharp but it aids digestion and prevents fluid retention and aids constipation. Celery, pears and carrots are also powerful intestinal cleansers and contribute to the detoxification process. If the taste is a little tart add a ring of pineapple to sweeten.

  • 2 pears
  • 2 small carrots
  • 2 celery sticks
  • 1/2 small cabbage
  • 1cm cube of ginger
  • 1/2 small beetroot
  1. Peal the carrot and beetroot
  2. Put all ingredients in a blender
  3. Serve over ice

Nourishing Smoothie Recipes

Smoothies are traditionally made with lots of dairy, with milk, yoghurt and even ice-cream. If your after something I would steer clear of all the milk, I will give you great options that taste better, have less sugar and more nutrients.

Berry Smoothie

Milk alternatives/options
  • Rather than using milk, blend one cup of water with a ¼ of an avocado soy/almond/oat/rice/dairy milk
Protein options
  • Pea protein, great for vegetarians and vegans, a high dose, complete and absorbable protein
  • Whey protein, this is really common. It is complete, absorbs well and is dairy based
  • Soy protein
  • Eggs, yep raw chucked in raw Rocky & Arnold did it!
Essential oils
  • Flaxseed/linseed oil-nutty flavor high in omega 3, contains B vitamins, magnesium and potassium and zinc
  • Hempseed oil-a nutty flavor high in omega 3, fiber, vitamin A, B1/2/3/4/6, C, D & E
  • Evening primrose oil-a rich source of omega 6
  • Avocado-high in vitamin C, lower cholesterol and contain vitamin E, K and folate

With a smoothie once your work out your blends; milk, fruit, vegetable, protein and good fats it’s just a matter of playing around with what is in season.

Blueberry Smoothie – Serves 1

Contains balanced protein and fats for blood sugar levels. Blueberries are a great source of anti-oxidants, and really good for the brain and eye healthy. This is great to kick start the day

  • 1 cup of water
  • 1/4 avocado
  • 3-4 ice cubes
  • Small handful of blueberries
  • 1 tbsp chia seeds
  • 1 scoop of protein powder
  • 1 swig of flaxseed oil
  1. Fill blender with water and put in everything but chia seeds
  2. Blend till berries are broken up
  3. Poor into a glass and stir through chia seeds.

Classic banana smoothie – Serves 1

You can’t go past a banana smoothie! They are delicious and loaded with vitamins and minerals. I use yoghurt in this one which gives it a creamy consistency. Cinnamon is great for blood sugar regulation and is also anti-inflammatory.

  • 1 cup of soy/almond/oat/rice/dairy milk
  • 3   -4 ice cubes
  • 1 medium banana
  • 1/2 small tub pot set natural yoghurt
  • 1 scoop of protein
  • 1 tsp cinnamon
  • 1tsp honey or manuka honey
  •  1tsp of vanilla
  1. Add water and all ingredients, blend till banana is broken up
  2. Serve
  3. For a variation swap the honey for 3-4 fresh Medjool dates.

Strawberry, pear & banana smoothie – Serves 1

  • 1 cup of soy/almond/oat/rice/dairy milk
  •  3-4 ice cubes
  • 1 small banana
  • 1/2 a pear
  • 5-7 medium strawberries
  • 1/2 cup of yoghurt
  • 1 tsb honey
  • 1 tsp of chia seeds
  1. Fill blender with water, throw in all ingredients (except chia) blend
  2. Stir through chia seeds and serve
Sanation

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