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Nutrition & Wellbeing

Archive for the Members Recipe Category

Thai Coconut Fish Curry

Thai Coconut Fish Curry

This is a really healthy and delicious alternative to takeaway or store bought Thai food that is often laden with palm sugar and bottled sauces and it’s super quick and easy to prepare. And further good news people: the fat in coconut milk is not fattening, but rather filling.  This recipe a great way to get children to eat fish thanks to the delicious coconut sauce, but you may have to leave out or tone down the chilli and spices depending on the sophistication of your kids’ taste buds.   What you’ll Need… 400 gms boneless, skinless white fish fillets … Continue reading

Sally’s Original Grain Free Granola

Sally's Original Grain Free Granola

Toasted muesli and granola are often promoted as a ‘healthy’ option for breakfast, but in reality they are typically loaded with sugar  – thanks to being baked in honey and chocked full of dried fruit – making them anything BUT healthy!  Toasted muesli and granola are also typically baked at high heat, destroying the goodness of the healthy fats in the nuts and seeds.  They typically contain oats, which are a source of gluten, and being a grain, they are not conducive to fixing your gut or losing weight.But don’t despair! If you’re someone who can’t live without your morning muesli, my grain free granola recipe … Continue reading

Fermented Vegetables

Fermented Vegetables

GF, DF, PF, SF, DBF, AC, VV   Fermented foods have been part of many traditional cultures diets for hundreds of years, as a natural way to preserve food and support digestive health.  You may have heard of sauerkraut, which is fermented cabbage traditionally consumed in Germany, or Kimchi the traditional fermented vegetable dish of Korea and Bulgarians traditionally consumed plenty of fermented milk and kefir.  Eating naturally fermented foods, like these delicious fermented vegetables, is a fantastic way of introducing probiotics, or good bacteria into your diet.   Probiotics are essential for maintaining the balance of good and bad bacteria within your gut – which form what’s … Continue reading

Paleo Shepherd’s Pie

Paleo Shepherd’s Pie

GF, DF, PF, LS, DBF, AC If you’re a fan of conventional Shepherd’s pie, then this is a great low carb alternative compared to the traditional recipe made with mashed potato, yet still packed with all the flavour! It’s super easy to prepare and freezes well, making it the perfect meal to keep on hand for those nights you don’t feel like cooking or when unexpected guests pop in! The kids will also love it!   What you’ll need… 1 batch of cauliflower rice  1 ½ Tbsps macadamia or virgin coconut oil 1 medium brown onion, peeled and diced ½ … Continue reading

Coconut Milk Kefir

Coconut Milk Kefir

Kefir is a naturally fermented beverage that’s a little bit like drinkable yogurt. It’s traditionally made from cow’s milk, but because my program is cow’s dairy free, I recommend using coconut milk instead. I actually prefer coconut milk kefir because it’s naturally sweeter and doesn’t have the sour flavour like cow’s milk kefir. Including kefir in your diet is a great way to restore and maintain your healthy gut flora colonies which help to boost your immune defences; reduce inflammation and balance your moods. The key ingredient to making coconut milk kefir are kefir grains – live active cultures containing … Continue reading

Turmeric Mylk

Turmeric Mylk

You’re probably familiar with this bright yellow spice thanks to your favourite Indian curry or Asian dish, but did you know that turmeric is renowned in traditional Indian medicine as a one of the most powerful natural anti-inflammatories going around!  It’s even caught the attention of conventional medicine who have started researching it’s amazing healing properties, including its potential effect on cancer and inflammatory based diseases. Turmeric also acts as a natural liver detoxifier and helps to regulate healthy metabolism and digestive health, as well as skin, respiratory and joint disorders.  Unfortunately turmeric has very poor oral bioavailability, meaning the body cannot access it’s … Continue reading

Slow Cooked Lamb Shanks

Slow Cooked Lamb Shanks

GF, DF, LS, PF, DBF, AC Slow cooked lamb shanks are my absolute favourite meat dish and your gut will love you for it too, thanks to the slow cooking process that works to tenderise the meat, making it easier to digest.  If you have not already invested in a slow cooker, this will be the cheapest ( around $20) and best addition to your kitchen because they take all the hard work out of cooking. All you do is add your ingredients then set the timer and walk away! Then by the time you wake up or arrive home for work, you’ll have … Continue reading

Metabolic Booster

Metabolic Booster

This morning concoction will not only put a zing in your step, but help to boost your metabolism!  The combination of fresh lemon, apple cider vinegar and cayenne pepper, will not only help to alkalise your body and reduce inflammation, but also improve the function of your overall digestive system, including your liver.  Cayenne pepper is a natural spice that can help to  to stimulate circulation and neutralize acidity.  It can also help to reduce heartburn, dyspepsia, flatulence, sore throat, hemorrhoids and nausea. It stimulates the digestion by increasing the production of enzymes and gastric juices, which in turn aids the body’s ability to metabolize food (and … Continue reading

Fresh Lime & Vanilla Coconut Smoothie

Fresh Lime & Vanilla Coconut Smoothie

  GF, DF, LS, PF, DBF, CF VV     It’s worth going to the effort of making this smoothie from fresh coconut milk, not just because it is a rich source of essential minerals, like magnesium and potassium and one of the healthiest sources of fat you can feed your body for beautiful skin and a healthy metabolism, but also because once you experience the flavour, you will understand why they call fresh coconut milk ‘nectar of the gods!’ Packaged coconut milk has become all the rage as an alternative to cow’s milk, but remember these have been pasteurized … Continue reading

Apple Grumble With Cashew Cream

Apple Grumble With Cashew Cream

GF, DF, PF, DBF,VV This one of my signature recipes I created many years ago for a friend who was a severe celiac and living off processed high sugar gluten free foods! Apple crumble also happens to be my favorite desserts , but after developing Lupus and Hashimoto’s I realised I had to be super strict with avoiding gluten, including oats, but that didn’t mean giving up all my favourite treats in life, including this one! You’ll find this recipe is a real crowd pleaser and kids can’t get enough of it, so serve it up when you want to entertain, … Continue reading

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