Caruso's Health Blog
Find natural approaches to conditions, herbal use and supplements, recipes, fitness inspiration for maintaining a healthy lifestyle.
Avocado Cups with Mexican Salad Recipe To all our avo lovers, this recipe is for you! Avocado Cups with Mexican Salad Recipe is perfect for an easy weeknight meal or entertaining guests at a BBQ party. These cups of avocado, seasoned with cilantro and lime, will be the perfect appetiser for any occasion. Benefits of Avocado Rich in healthy fats Rich in antioxidants Good source of vitamin C, E & K Serves: 1 Ingredients 1 avocado 4-5 olives finely diced 1 cucumber peeled and finely chopped ½ teaspoon of chilli flakes or chili powder ½ red capsicum finely diced ½ cup parsley – finely chopped ¼ pumpkin seeds ½ lemon juiced Method 1. Slice the avocado through the middle to create 2 halves. Remove the seed and remove just a little bit more of the centre flesh and place into a bowl. 2. In the same bowl place all the additional ingredients and vegetables and lemon juice. Toss gently and then scoop the salad mix back into the centre of each avocado.
Grapefruit & Berry Salad Looking for a quick and easy flavoursome salad? Then this recipe is worth a try! This recipe combines the tanginess of grapefruit to create a perfect balance to sweet, succulent berries. Try them together in this recipe and you'll never eat grapefruit by itself again! Download printable recipe card HERE Benefits of grapefruit: Low in calories High in vitamin C Rich in flavonoids High in antioxidants Serves: 1 Ingredients 1 grapefruit – peeled and chopped ½ cup fresh blueberries ¼ cup raspberries 3-4 large strawberries – chopped 1 x 200g tubs of coconut yoghurt 1 tablespoon LSA Dash of cinnamon Method Mix all fruits into a bowl and top with yoghurt, LSA and cinnamon
The Benefits Of Detox Drinks Detoxification is a method of cleansing which has been practiced for centuries around the world, with traditional roots in Ayurvedic, Chinese and Native American medicine. Today, it has become popular, with many approaches including juicing, fasting, oil pulling, colonic irrigation, hydrotherapy, saunas, massage techniques and more. The human body is fascinating with its inherent ability to heal itself, but did you know it also has its own self-regulating system of detoxification? A healthy body has the capability to restore itself and eliminate toxic waste from the body, which can be naturally occurring by-products of metabolic waste such as hormones, or acquired from the external environment such as synthetic chemicals. More than ever, we are being exposed to toxic substances through an urban lifestyle. For example, we find our environment has polluted air; our diets are impact by some of the foods we consume that contain herbicides, pesticides, heavy metals, artificial additives and preservatives, or even the excessive consumption of refined sugars, caffeine, alcohol and nicotine; and our lifestyle habits are susceptible to toxins from cleaning products, skincare products, perfumes and also medications. So What Exactly Is The Process Of Detoxification? Detoxification is the process of the body naturally removing its waste products and toxins, mainly involving the liver, along with other channels of elimination such as the kidneys, digestive system, lymphatic system, skin and lungs. The detoxification process involves three phases, and of these, two are predominantly in the liver which is why it is commonly referred to as the primary detoxification organ. Phase 1 is activated by the exposure to toxins which are converted into smaller molecules and during this, oxidative free radicals are formed which is where the importance of antioxidants come in. In phase 2, six different pathways are involved to transport the water-soluble substances for further filtration and then into phase 3, which involves the excretion of waste through our stools, urination and sweat. Although the body can naturally detoxify itself, the exposure to toxins on a daily basis can create a burden on body systems and organs. If the organ function becomes impaired or the pathways are compromised, this can impact the filtration process, which limits the body's ability to efficiently excrete toxic waste. In-turn this causes toxic substances to accumulate and be stored within the body, making the body as a whole become vulnerable and adversely affecting our health. So by supporting the body with essential nutrients, you can optimise the process of detoxification. What Are Some Signs That Your Body May Benefit From Doing A Detox? Fatigue, headaches, poor sleep, digestive disturbances i.e. bloating, ‘sluggish’ bowels or poor bowel motions, cravings particularly of refined sugars or carbohydrates, over-indulging in food or substances, sensitivity to smell, strong body odour, bad breath, blemished or irritated skin, puffy eyes, allergies, low immunity, trouble concentrating, irritability and fluctuating weight, are all signs that your body may benefit from doing a detox. The inherent detoxification system maintains homeostasis of overall health with the excretion of toxins, a detox program will help support the digestive system and other organs of elimination. What To Include In Your Detox Drinks Detox drinks are high in fibre, antioxidants and make a great tasting addition to your detox program, they replenish the body with essential nutrients that are easily digested and highly absorbable. Antioxidants Antioxidants help to protect cells against the damaging effects of free radicals and provide a defence against harmful substances, often occurring during detoxification processes. Antioxidants can be found in berries, grapes, mangoes, apricots and grapefruit. An important antioxidant for liver health is glutathione, which can be found in vegetables including spinach, kale and watercress. Avocados also contain glutathione plus essential fatty acids which are great for maintaining radiant skin. Antioxidant Smoothie 1 cup of mixed berries ½ cup of baby spinach ½ cup of avocado ½ cup of mango pieces 300mL plant-based milk Alkalising Greens The cruciferous family of vegetables contain nutrients which are essential for detoxification such as sulphur compounds and can be found in broccoli, kale and beet greens – but they don’t always taste great in a smoothie. To increase your intake of natural phytonutrients, try chlorophyll rich foods such as spinach, celery, romaine lettuce, wheat grass, barley grass, alfalfa leaf or sea kelp. Dark leafy green vegetables have an alkalising effect that may help reduce inflammation and stimulate digestive enzymes. For extra benefits, include dandelion greens to support liver health and function. Alkalising Greens Smoothie 1 cup of chopped celery ½ cup of kale ½ cup of dandelion greens ½ cup of beet greens, Swiss chard or baby spinach Optional superfood powders: wheat grass, barley grass, spirulina 300mL of coconut water Fibre When most people think of fibre they think of pre-mixed powders, but it can be found in many fruits and vegetables such as pears, strawberries, apples, raspberries, blackberries, bananas, carrots, avocados, beetroots and almonds. They are excellent sources of fibre and also contain antioxidants and prebiotics. Fibre facilitates the body's detoxification process by improving digestive function and supporting the natural elimination of waste. Natural prebiotics help to support the growth of friendly, or ‘good’ bacteria in the gut and further support bowel elimination of waste. Fibre Smoothie 1 cup of pear ½ cup of chopped banana ½ cup of chopped apple ½ cup of berries 300mL of almond milk Citrus Fruits Citrus fruits are naturally high in antioxidants such as vitamin C, which is beneficial in supporting immune system health, brain function and skin health. They are a source of fibre which also aids in digestion. Citrus fruits include variations of oranges, grapefruits, lemons, limes, kumquat, mandarin and tangerine. For an extra kick, add root herbs such as ginger or turmeric – both have anti-inflammatory properties and ginger is great for digestion. Citrus Fruit Juice 1 ½ cups of orange segments ½ cup of mandarin segments ½ cup of lemon segments A few slices of fresh ginger or turmeric 250mL of water If you are looking to support your body's natural detoxification process by practicing a clean lifestyle and consuming a healthy diet, try one of these yummy and nutritious detox drinks to complement
Michelle's Detox Juice Looking for a great detox juice you can have daily? This juice recipe is a blend of hydrating veggies and fruits to help you feel light on your feet. This is the perfect detox juice to have pre or post a big workout, or just to help boost energy. Download recipe card here. Serving: 1-2 glasses Ingredients: 1 apple 3 celery sticks 1/4 beetroot 1/2 tsp ginger Method: 1. Feed ingredients through juicer 2. Mix juice and enjoy
Michelle's Detox Smoothie Give your body what it needs this winter. Detoxify naturally with our detox smoothie recipe from Caruso's Quick Cleanse Internal Cleansing Detox Program. Download printable recipe card HERE Ingredients Serving: 1 1 cup coconut yoghurt1/2 cup strawberries1/2 cup blueberries1 tsp honey1 tsp almond flakes1/2 tsp vanilla essence1/2 tsp nutmeg1 tsp cinnamonOptional: 1/2 tsp Caruso’s SlipperyElm Powder Method: 1. Add all ingredients to a blender.Blend until smooth.2. Optional: Add Caruso’s Slippery Elm Powderto smoothie and mix with a fork.
How to make shakshuka…a delicious and healthy baked egg dish Shakshuka is a famous dish of eggs baked in a smoky, spiced tomato sauce that is thought to have originated in the Middle East or possibly North Africa. It’s delicious, it’s healthy and best of all it’s really easy to make. Just a bit of chopping, a sprinkle of spices, break some eggs...it all goes into one pan. Shakshuka makes a great breakfast dish. Apart from being a bright, spicy start to your day, the eggs are high in protein so they help to keep you feeling full for longer. Tomatoes are rich in antioxidants. And if you mop up the delicious sauce with some good quality whole grain bread you’re getting the additional benefits of fibre and healthy omega-3s. How to make Shakshuka Serves: 4 Ingredients 1 large onion, halved and thinly sliced 2 tablespoons extra-virgin olive oil 1 large red capsicum, seeded and thinly sliced 2 or 3 garlic cloves, thinly sliced 1 teaspoon ground cumin 1 teaspoon sweet paprika ⅛ teaspoon ground cayenne pepper, or more if you like it hot 400gm can whole plum tomatoes with their juices, coarsely chopped ¼ teaspoon black pepper 4 free range, preferably organic eggs Chopped coriander, for serving Method Using a frying pan that has a lid, heat oil over a medium-low heat Add onion, capsicum and garlic and cook gently until very soft, about 5-8 minutes. Stir in cumin, paprika and cayenne, and cook for another minute Add the tomatoes and simmer until thickened, about 10 minutes. You need a thick tomato sauce to support the eggs in this recipe, so don’t cut the simmering time short! Gently crack each of the eggs into the pan, nestling them into the sauce. Put the lid on the pan, then cook over a low heat for 6-8 mins, or until the eggs are done to your liking. Keep in mind that they’ll continue to cook in the hot sauce after you take them off the stove Scatter with the coriander leaves Shake your shakshuka up a little by trying these variations and extras Try adding chopped up spring onions to the onion for a bit of freshness Sprinkle crumbed feta over the finished dish for some fresh saltiness Add a dollop of natural yogurt for some creaminess Replace the cayenne pepper with harissa for a more complex warmth Serve with sliced avocado for some extra indulgence and a boost of healthy fats Add chickpeas for extra protein
RECIPESHow to make shakshuka…a delicious and healthy baked egg dish
Shakshuka is a famous dish of eggs baked in a smoky, spiced tomato sauce that is thought to have originated in t...Read more
Buffalo Cauliflower Tacos Looking for a way to enjoy tacos without the guilt? Enjoy a modern twist on traditional meat tacos. Ingredients (serves 4) ½ Cauliflower 2 tbsp Olive oil Sunflower oil-enough to shallow fry ½ cup Buffalo sauce Can chickpeas or pre-soaked chickpeas tbsp Besan flour or corn flour ½ Red onion 1 cup shredded Lettuce 2 Tomatoes diced 1 Avocado diced Coriander, chopped Packet soft tortilla Dairy-free ranch tsp Cayenne tsp Sweet paprika ½ tsp Garlic powder ½ tsp Mustard powder Pinch Salt and pepper Method 1. Preheat the oven to 220ºC2. Cut up half your cauliflower into bite sized pieces and wash it off 3. Coat the cauliflower in a combination of olive oil, garlic powder, mustard powder, cayenne pepper, salt and sweet paprika 4. Space the cauliflower out on a baking sheet and pop it in the oven for 15 minutes 5. Turn the cauliflower over and bake for another 10 minutes 6. Pull out of the oven and remove excess oil by placing the cauliflower on paper towels 7. Place into a bowl and coat with the buffalo sauce Crispy chickpeas 8. A great little component to create a crunchy texture to the tacos 9. Drain a can of chickpeas 10. Place chickpeas on paper towel to remove the excess water 11. Heat oil on stove to fry off chickpeas 12. In a bowl combine besan flour, salt and pepper and cayenne pepper in a bowl and coat the chickpeas in the flour mixture 13. Place the chickpeas in the oil and fry for 4-5 minutes 14. Drain off on paper towel Next... 15. Chop up red onion, lettuce, tomato, avocado and coriander (or parsley if you don’t like coriander) 16. Heat the soft tortillas 17. Assemble the tacos to your liking 18. As it can get quite hot with the buffalo sauce, adding a dairy-free ranch or yoghurt makes it more mild
Alicia's Coconut Date Rolls Alicia's Coconut date rolls are the perfect snack to have during the Caruso's Quick Cleanse Detox Program. It’s the perfect way to keep your taste buds interested, while also staying focused on your diet. Download printable recipe card HERE Why you're going to love this snack Let's face it, we all need a delicious, quick and yummy snack to have on the go especially when doing a 7 or 15 day detox program. Sundried fruits such as dates are a great alternative option to satisfy sweet cravings. Other ravings about this recipe: Vegan friendly Easy to make (only 4 ingredients) High in fibre Easy to add to diet Health Benefits of Dates Dates are actually a nutritious fruit that has numerous health benefits – more than you might realise! Here are some of their top health benefits: Support digestive health Promote skin health High in antioxidants Excellent natural sweetener Ingredients 200g of fresh dates 100g raw and unsalted nuts (cashews, walnuts, pecans, almonds), chopped 125g shredded (or desiccated) coconut 40mL of warm water Method Pit the dates. Chop into small pieces. Place in bowl and add approximately 40mL of warm water. Mash until soft. In a blender or food processor, blend the nuts briefly so they are small and not too fine. Combine the dates and nuts into a rough dough. Roll the date/nut mix into logs or balls. Spread coconut on a plate and roll the date/nut balls around until they are all coated. Place in fridge for a few hours until they are firm. Keep in fridge in an airtight container for up to 1 week.
Domenic's Mango Black Bean Tacos Light, healthy and just the right amount of sweet and savoury, these tacos are made with the freshest ingredients. Download printable recipe card HERE Why Mango & Black Beans Finding variety and new inspiration in cooking can sometimes be a challenge especially when on a vegan diet or if you're just wanting to reduce your meat consumption. With mangoes being high in fibre and black beans being a good source of protein- it's a perfect nutritious combination to have on a hot summers day. Health Benefits of Black Beans Black beans have a satisfying texture and mild sweet flavour. Black beans have have been cultivated and eaten for centuries. The Mayans and Native Americans of Central and South America called them “huni” or “honi” beans and served them as a staple food. Along with rice, black beans were consumed at nearly every meal. Black beans rank amongst one of the highest in protein content in the plant-based world often regarded as a great alternative to meat and dairy. Here are a few more health benefits to having these little black gems: Supports healthy digestion Great source of vitamin C Great source of antioxidants Ingredients 1 mango, diced 1 red onion, diced 1 avocado, diced 3/4 cup black beans 2 limes, cut into wedges 1 bunch coriander, chopped 1-2 tsp mango chutney pink himalayan salt vegan mayonnaise (available from supermarkets) 4-6 tortillas (corn tortillas can be used for a gluten free option) Method In a medium bowl, stir together the mango, onion, avocado, black beans, coriander, and mango chutney. Squeeze lime juice over mix and add a pinch of salt to season. Adjust to taste. Char or warm your tortillas, and fill with the mango and black bean mix. Drizzle with vegan mayonnaise and serve.
Sugar Detox Recipe: Garlic Prawn Skewers Ingredients: 125g raw prawns peeled 2 cloves of garlic Olive oil Method: Add a pinch of salt to the garlic and Crush the garlic in a blender Once it is combined slowly add a tablespoon of oil. Mix until you see a fine paste begin to form. Marinate the prawns in the garlic for 1-2 hrs in the refrigerator. Using a bamboo skewer place the prawns onto the skewer. Cook until slightly brown on each side Enjoy with your favourite vegetables. Serves 1 Notes: You can use chicken as well. Why not place your favourite vegetables on a skewer and grill them too?
Winter Warming Recipes: Coconut Prawns & Stuffed Roasted Avocados 1. Coconut Curry Prawns With Greens & QuinoaPrep time: 10 minutes preparation and 20 minutes cooking timeServes: 4Ingredients: 1 tbspn coconut oil 1 onion – finely diced 2 garlic cloves – crushed 5cm length fresh ginger- peeled and julienned 1 tbspn tomato paste 1 tspn medium curry powder 2 tomatoes – diced 1 x 400mls can coconut milk 150g baby spinach leaves 300g raw prawns ½ lime – zest and juiced 2 tbspn fresh coriander – chopped ¾ cup of quinoa Method: In a large fry pan heat the oil and onions, garlic and ginger. Gently cook for about nutes until caramelised. Add the tomato paste and curry powder and cook for a further 2 minutes. Then add in the tomatoes and coconut milk and simmer for 10minutes until slightly reduced. In the meantime, place the quinoa in a fine strainer and rinse. Place the rinsed quinoa in pot and cover with about 1 cup of boiling water. Place the pot on the stove and simmer 12-15 minutes until cooked. Add the prawns to the curry and simmer for 3-4 minutes until pink and cooked through. Stir in the spinach until wilted and season with salt and pepper and the lime juice. Serve with the quinoa and sprinkle with coriander 2. Stuffed Roasted AvocadosPrep time: 10 minutes preparation and 15-20minutes cooking timeServes: 6Ingredients: 3 large avocados –medium ripeness 250g fetta – roughly chopped 10 black pitted olives - sliced 3 tbspn fresh parsley - chopped 3 tbspn of grated parmesan 1 lemon- juiced Salt & pepper Method: Cut avocados lengthways and remove the seeds. Scoop out the avocado flesh and place in a medium-size mixing bowl. Place the avocado shells in a baking tray. In the medium bowl with the avocados place the fetta, olives, parsley and season with salt and pepper. Mix with a fork or large spoon until mixed. Place one large spoonful of the avocado and fetta mixed back into the avocado shells. Once all shells are evenly filled sprinkle each with a little parmesan cheese. Cover and bake in a moderate oven (180°) for 15 minutes, uncover the avocadoes and cook for a further 5minutes until golden brown. Drizzle the lemon juice over the top and serve with brown rice or your favourite green salad.
Winter Warming Recipes: Coconut Prawns & Stuffed Roasted Avocados Coconut Curry Prawns With Greens & Quinoa Prep time: 10 minutes preparation and 20 minutes of cooking timeServes: 4 Ingredients: 1 tbsp coconut oil 1 onion – finely diced 2 garlic cloves – crushed 5cm length fresh ginger- peeled and julienned 1 tbsp tomato paste 1 tsp medium curry powder 2 tomatoes – diced 1 x 400mls can coconut milk 150g baby spinach leaves 300g raw prawns ½ lime – zest and juiced 2 tbsp fresh coriander – chopped ¾ cup of quinoa Method: In a large fry pan heat the oil and onions, garlic and ginger. Gently cook for about 6 minutes until caramelised. Add the tomato paste and curry powder and cook for a further 2 minutes. Then add in the tomatoes and coconut milk and simmer for 10minutes until slightly reduced. In the meantime, place the quinoa in a fine strainer and rinse. Place the rinsed quinoa in pot and cover with about 1 cup of boiling water. Place the pot on the stove and simmer 12-15 minutes until cooked. Add the prawns to the curry and simmer for 3-4 minutes until pink and cooked through. Stir in the spinach until wilted and season with salt and pepper and the lime juice. Serve with the quinoa and sprinkle with coriander Stuffed Roasted Avocados Prep time: 10 minutes of preparation and 15-20 minutes of cooking timeServes: 6 Ingredients: 3 large avocados –medium ripeness 250g fetta – roughly chopped 10 black pitted olives – sliced 3 tbsp fresh parsley – chopped 3 tbsp of grated parmesan 1 lemon- juiced Salt & pepper Method: Cut avocados lengthways and remove the seeds. Scoop out the avocado flesh and place in a medium-size mixing bowl. Place the avocado shells in a baking tray. In the medium bowl with the avocados place the fetta, olives, parsley and season with salt and pepper. Mix with a fork or large spoon until mixed. Place one large spoonful of the avocado and fetta mixed back into the avocado shells. Once all shells are evenly filled sprinkle each with a little parmesan cheese. Cover and bake in a moderate oven (180°) for 15 minutes, uncover the avocadoes and cook for a further 5minutes until golden brown. Drizzle the lemon juice over the top and serve with brown rice or your favourite green salad.
Winter Warming Soups There is nothing better in winter than a nice warm hearty soup. It is like a warm hug when the air is cold, frost is on the ground and the winds are blowing. Try these soups to keep warm this winter:Warming Ginger & Pumpkin SoupServes: 4-6Ingredients: 1kg pumpkin - chopped, peeled and deseeded 2 Inch fresh ginger – grated 1 tspn olive oil 1 carrot- large, chopped 1 onion – large, chopped ½ cup red lentils 1 tbspn tamari (salt, yeast and wheat free) Salt and pepper 1 litre water ½ Massel vegetable stock cube Method:1. In a large heavy pot place sauté ginger and onion on a medium heat2. Add the carrot, pumpkin and red lentils3. Then add the tamari, water and stock cube and cook for 30 minutes4. Once vegetables are soft let cooled a bit use a food processor or a hand blender to create the desired smooth consistency.Enjoy!Chilli Tomato and Lentil SoupServes: 2-4Ingredients: 1 onion- large, chopped 2 birds eye chilli- finely chopped 1 tspn olive oil 400g X 2 can tomatoes - chopped 125g red lentils (dry weight) 2 cups Massels vegetable stock Pepper and salt Handful fresh Basil leaves – chopped Method:1. In a large pot place in the oil and sauté the chilli and onions on medium heat.2. Add the tomatoes and break them up slightly.3. Rinse the lentils and drain and add them to the tomatoes.4. Stir in the stock and season with pepper and salt.5. Bring the boil for 30mintues, once the lentils are tender and slightly thickened.6.Remove from the heat and add the fresh basil.7. It can be blended with a hand blender if desired for a smoother consistency.Spicy Black Bean & Chicken SoupServes: 2Ingredients: 2 tbsp olive oil 2 cloves of garlic Small handful of coriander leaves – chopped Juice and zest of 1 lime 2 tsp ground cumin 1 tsp chilli flakes 400g can chopped tomatoes 400g can black beans (drained and rinsed) 600mls chicken stock 175g kale leaves – shredded 250g free-range chicken – cooked and shredded Method:1. In a large heavy pot place, the oil and gently cook the garlic and lime zest and on medium heat.2. Cook for 2 minutes and add the cumin and chilli flakes.3. Add a can of tomatoes, beans and chicken stock.4. Bring to the boil for 10-15minutes.5. Using a potato masher roughly crush the beans in the pot.6. Stir in kale and chicken simmer for 5-8 minutes.7. Add the lime juice and coriander.8. A little more water can be added if required.Enjoy!
Roasted Vegetable Skewers Ingredients: 1 cup diced sweet potato 1 cup cherry tomatoes 1 zucchini 1 cup mushrooms 1 red capsicum 1 yellow capsicum 1 cup pumpkin 2 tbsp olive oil 1 tbsp tamari ½ tsp sea salt ½ tsp sumac 1 tbsp lemon juice Method:1. Preheat oven to 200ºC2. Soak wooden skewers in warm water3. Dice vegetables into chunks about 2cm x 2cm, placein a bowlNote: To avoid hard potato and pumpkin boil the dicedpieces for 5 minutes before skewering4. Combine olive oil, tamari, sea salt, sumac and lemonjuice and coat the vegetables5. Skewer the vegetables alternating between typesuntil all the vegetables have been used6. Place on an oven-safe baking sheet and place in ovenfor 30 minutes or until all the vegetables are cookedthrough7. Turn the skewers over midway throughEnjoy!
Minestrone Soup Serves: 6-8Ingredients: 2 cups diced potatoes 2 chopped tomatoes 2 cups chopped celery 1 cup sliced pumpkin or carrot 1 cup sliced zucchini 1 cup chopped onion ¼ cup cold-pressed extra virgin olive oil 1-1½ cups cooked kidney beans 2 tsp salt-free seasoning 12 cups cold water or Massel vegetable stock 100gm wholemeal macaroni ½ cup chopped parsley or chives for garnish Parsley Sauce: 1 cup fresh parsley 1½ tbsp dried basil ½ tsp salt-free vegetable seasoning 2 tsp crushed garlic -2 tbsp pine nuts Method:- Dice the potatoes and chop the rest of the vegetables.- Heat saucepan, add half the oil and the vegetables, beans, seasoning and water.- Bring to the boil, cover and simmer for 40 minutes. Alternatively, pressure cook for 15 minutes.- Combine all ingredients for the sauce and blend until smooth. Set aside.- Add the macaroni and cook till tender (about 10 minutes). Stir in sauce, remaining oil and serve with garnish.
Sugar Detox Recipe: Guacamole Serves: 2Ingredients: 1 avocado, large 1 garlic clove 1 onion, brown, small 1 tbsp coriander, chopped Juice of ½ lemon 1 pinch sea salt, to taste 1 pinch pepper, ground, to taste Optional: very ripe tomato or small chopped chilli Method:- Mash all ingredients together, either by hand or very briefly in a blender or food processor. It should have some texture and not be processed into a smooth paste- As an alternative, add 1 small, very ripe tomato and/or 1 small chopped chilli for variation.Notes: Can be used as a salad dressing, as a dip with carrot and celery sticks or added to sandwiches.
Green Pesto Recipes Pesto is a delicious green sauce originally from Genoa, Italy. Traditionally it is made with garlic, pine nuts, salt, fresh basil and a hard cheese such as pecorino and blended together with olive oil. This fresh sauce is then mixed into cooked pasta. However, there are many types of variations on this amazingly bright green sauce and there is nothing better than fresh homemade pesto. It will keep for some time, stored in an airtight container and kept in the fridge.Classic Pesto 2-3 cloves of Garlic 1/3 cup Pine nuts – lightly roasted in the oven 1-2 large bunch of fresh Basil Pinch of Salt 60grams of Pecorino or strong Parmesan Olive oil Ideally, it is easy to make pesto using a food processor. If you do not have a food processor you can use a stick blender or mortar and pestle. Peel the garlic and combine it with the pine nuts into the food processor, blitz until it forms a smooth paste. Then add the basil, cheese, salt and a little oil, again blitz for 2-3 minutes until it is well combined. Keep adding olive oil as you go until you get the desired consistency. The pesto should be like a thick sauce and the amount of olive oil you add will give you the thickness you desire.Creamy Macadamia Pesto 2-3 clove of Garlic 1/3 Macadamias nuts – lightly roasted in the oven 1-2 large bunches of fresh Basil Salt Olive oil This version is really a creamy indulgence and vegan friendly. As macadamia nuts have a creamier, richer nutty taste and a harder nut, the final pesto is a little lumpier.Follow the basic directions as above, remembering the olive oil will give you the desired consistency.Super Green Pesto 2-3 cloves of Garlic 1/3 cup of Walnuts – lightly roasted in the oven 3 cups of Kale – chopped and packed Salt 1 Lemon – juiced Olive oil Place the garlic and nuts into a food processor until blended. Add the kale, salt and lemon juice. Blend it a little again, then add the olive oil and blitz until to achieve the desired consistency, adding more olive oil as you go.Pesto can be tossed through warm pasta, zoodles (zucchini noodles), spread onto your favourite toast or onto some steamed veg. It is really so versatile.Here are some other substitutes which can be used: Pine nuts – using other nuts or seeds to achieve a creamier or stronger taste. You can use walnuts, pecans, cashews, brazil nuts and pumpkin seeds, to name a few. Olive oil – You can experiment with other good clean oils such as macadamia oil, hemp oil, avocado, coconut or a combination of a few. Basil- whilst basil has a distinct classic taste you could try some other greens such as: parsley, coriander, sage, Thai basil or other leafy greens. Or even try adding some chilli to give your pesto a kick!Benefits of some Pesto ingredients:Garlic is a great addition to any dish. It can help to support and enhance your immune system. Garlic really is great for the upper respiratory system.Basil is native to the South-East regions of the world, although many European countries have adopted it as their own. Basil is high in vitamins C, K and A. It also has good levels of manganese and iron.Good fats found in nuts, oils and seeds having varying levels of Omega 3, 6 and 9. Macadamia nuts and almonds have the highest content of Omega 3. Good or healthy fats have a positive effect on the immune system by reducing pro-inflammatory markers and modulating immune cell response.Make sure you eat healthy, real, fresh foods to help support your immune system and try some of these great pesto recipes!
Easy 30 Minute Chicken Curry Serves: 4Ingredients: 1 can of tomatoes 1 medium onion (finely chopped) 250 ml of hot water 2 garlic cloves (chopped or minced) 4 cm ginger root (chopped) 2 tsp of oil (preferably peanut oil) 1 Birdseye chilli or 1 long red chilli, sliced. 1 tsp of cumin seeds 1/2 tsp of turmeric powder 1/2 tsp of garam masala 150 g of sweet potato (peeled and cut into chunks) 200 g of potato (peeled and cut into chunks) 500 g chicken breast (cubed into 3 cm chunks) Fresh coriander leaves (for garnish) Method: - Blitz onion, ginger and garlic in a food processor or mortar and pestle with 1 tablespoon of water until smooth.- Heat oil, add fry cumin seeds and fry for 5 seconds. Add the onion, ginger and garlic paste and cook over medium heat until it begins to brown. (add a little water if needed)- Add the chilli, turmeric and tomato. Cook on high heat for 5 minutes. Add the potatoes and 250mL hot water. Cook for 10 minutes with the lid on.- Add garam masala and chicken, simmer for 15-20 minutes or until cooked through.- Add coriander to garnish and serve.
Cauliflower based pizza Do you love pizza? Take your favourite pizza toppings and enjoy it on a cauliflower base. A cauliflower base is a great alternative option that is high in fibre, gluten-free, low carb and holds a good source of antioxidants.Ingredients: 650gms of cauliflower trimmed and chopped 1 egg finely whisked 50gms of finely grated parmesan Desired topping ideas: Pizza & pasta sauce Cheese (preferably mozzarella or Parmesan) Pepperoni Olives Bacon Mushrooms Spinach Onion Method:1. Preheat oven to 200/210 fan forced2. Using a food processor process the cauliflower until finely chopped. Once finely chopped place cauliflower in a microwave-safe bowl3. Cover and microwave on high for approximately 8-10 minutes or until very tender4. Drain the cauliflower through a fine sieve, pressing down well with a wooden spoon to remove the excess liquid5. Combine the cauliflower, egg and parmesan in a bowl6. Line a 30cm round pizza tray with baking paper. Press the cauliflower mixture firmly into the tray7. Bake for 20 minutes or until golden brown8. Add desired toppings and bake for another 5-7 minutes until toppings are golden
Immune booster juice The immune system needs a solid dosage of vitamins and minerals to keep its vitality up and going. This delicious juice contains ingredients used to build and support your immune system.Ingredients: 2 sticks celery 1 pear ½ beetroot 1 carrot ½cm Sliced fresh ginger Method:Wash and chop all the ingredients and pass through the juicer
Sugar Detox Recipe: Almond and Chia Spirulina Balls Ingredients: 1 cup almonds, chopped 1/3 cup almond meal 1/2 cup tahini 1/4 cup chia seeds, plus extra for coating 1 tsp stevia powder 1 tbs spirulina Method: Place all ingredients in bowl, mix until smooth Roll mixture into small balls Place balls on baking paper lined tray and place in the fridge to set for an hour NB - If the mixture feels too dry, add more tahini. If the mixture feels too wet, add more almond meal Makes 12 Notes: Ensure you do not have more than 4 a day. Store in the fridge.
Sugar Detox Recipe: High Protein Pancakes Serves: 4Ingredients: 2 eggs plus 2 egg whites, lightly beaten ¼ cup ground golden flaxseed ¾ teaspoon baking powder ¼ teaspoon salt 1 teaspoon Stevia Nonstick cooking spray, olive oil Method: In a large bowl, combine all ingredients and stir well. If the batter is too thick, add water. If it’s too loose, add more ground flaxseed. Heat a large nonstick skillet on medium-high heat and spray with cooking spray. Pour one-quarter of the batter into skillet to make a pancake. Cook until golden on both sides, about 2 minutes per side. Repeat to make three more pancakes. You can add fresh orange juice to soften Notes: You can serve it with ½ a cup of fruit of your choice.
Sugar Detox Recipe: Salmon and Cauliflower Mash Serves: 1Ingredients: 250g cauliflower, cut into chunks 5 garlic cloves, peeled 20ml extra-virgin olive oil Salt and black pepper, to taste 125 g of Salmon Method: Place cauliflower and garlic in a steamer over a large saucepan of boiling water. Steam for 5-10 minutes or until tender. Place cauliflower and garlic in a food processor. Process, adding oil in a thin stream, until smooth. Place the salmon, skin-side up, on a chopping board and sprinkle with sea salt flakes. This helps crisp the skin. Heat a little oil in a frying pan over medium-high heat. Cook salmon, skin-side down, for 4-5 minutes depending on thickness. Turn and cook for 3-4 minutes. Note: You can cook the cauliflower mash in bulk just times the ingredients by six. Alternatively, pick any protein of your choice.
Sugar Detox Recipe: Beef and Fried Vegetable Serves: 1Ingredients: 125g beef steak 1 tsp vegetable oil 3 spring onions 2 tsp of crushed garlic 75 g pre-chopped mushrooms Handful green beans Method: Cut the steak into strips Heat the vegetable oil in a wok over a high heat. Chop the spring onion (discarding the ends). When the oil starts smoking, add the spring onions and the garlic and cook for 30 seconds, until fragrant but not browned. Add the mushrooms and green beans and stir-fry for three minutes. Keep the vegetables in near-constant motion. Add the beef, and continue to stir-fry for three minutes, until the beef is fully browned on the outside. Notes: You can choose any protein of your choice.
Must Try Berry Beauty Smoothie Bowl Recipe Turn this Berry Beauty Smoothie Bowl into your fountain of youth!What makes this smoothie special? Not only is it incredibly delicious but packed with ingredients to help you feel and look great inside and out. One of the primary ingredients in this smoothie is collagen. Collagen is one of the body's most important and abundant proteins. Our skin alone consists of approximately 75% collagen. However, from the age of 28-30 years, the collagen in our body naturally starts to decline.This smoothie bowl recipe includes Caruso’s Total Beauty Collagen powder which contains VERISOL, a unique form of collagen peptides which helps to build collagen from the inside.It also contains the nutrients Vitamin C which promotes collagen formation, silica which supports hair, skin and nail health, and biotin, which helps to build strong, healthy nails.As an antioxidant, Vitamin C reduces free radical damage to body cells that can lead to degenerative processes in the body.The smoothie is super easy to make and ideal for breakfast or as an on the go meal.Servings: 1Preparation time: 10 minsFree from: dairy, wheat, yeast, starch, soy, artificial coloursIngredients: 1 ½ cup of frozen mixed berries ½ cup of coconut water Splash of almond milk Tsp pomegranate powder 1 tsp maple syrup 1 scoop of Caruso’s Total Beauty collagen powder Topping: Cacao nibs Fresh mixed berries Coconut shavings Granola mix Method: Blend ingredients and pulse for 10 seconds at a time or until well mixed. Enjoy!
Franks Eat to Live Salad We are excited to share Frank's famous fresh salad to the world. It's super easy to prepare, very nutritious and perfect for the hot Aussie summers to share with family and friends. To view the recipe video, please see here. Serves: 6Total time: 10 mins Ingredients Nutritional Value 1 Iceberg lettuce Source of vitamin A 1 Capsicum (any colour) Rich in vitamin C, good source of vitamin A & B6 ¼ Red cabbage Rich source of vitamin C 1 Tomato Great source of lycopene, vitamin C & K 1 Avocado Rich in healthy fats, magnesium, vitamin C & B6 1 Zucchini Rich in vitamin C and B6 1 Cucumber Rich source of vitamin K and micronutrients 1 small punnet of snow pea sprouts (optional) Rich source of vitamin C & A 1 cup of Kale (chopped) Great source of vitamin C, A, B6, calcium, iron and magnesium ½ cup of Parsley (freshly chopped) Source of vitamin K, C, A, B9, iron, calcium & magnesium ¼ cup oil of choice for salads (coconut, avocado, macadamia, lemon & ginger extra virgin olive oil) Rich in healthy monounsaturated fats Sea Salt Italian herbs (dry) Chilli (optional) Method1. Wash vegetables2. Chop & mix all vegetables in a salad bowl3. Season with salt and Italian herbs4. Mix salad and repeat seasoning for ideal flavour5. Add diced/sliced avocado at the end (to avoid it from being too mushed)6. Drizzle oil on salad (preferred: olive, coconut, macadamia and/or avocado oil)7. Add Frank's special chilli for a kick (optional)Enjoy!
Green dragon smoothie bowl Our green dragon smoothie bowl not only looks delicious but is packed with nutritional superfoods to help your body replenish. We recommend adding slippery elm powder. Caruso’s Slippery Elm is a soothing, easily digested beverage which acts like a lubricant throughout your stomach, intestines and large bowel.Servings: 1Prep time: 15 minsIngredients to blend: 2 Frozen bananas 1/2 Dragon Fruit 1/4 Avocado 1/3 - 1/2 tsp Spirulina 1/2 tsp Slippery Elm Powder 1/4 Almond Milk 1/4 Coconut Water 1tsp maple syrup (optional) Toppings: 3 Slices of dragon fruit Cashews Sunflower Seeds Almonds Coconut Hemp Seeds Serve immediately and enjoy!
Spanish Baked Eggs Spanish baked eggs are a great choice for a flavoursome brekkie, lunch or dinner. Not only are they delicious but they're also low in sugar and carbs keeping you energised for longer. Enjoy!Prep time: 10 minsCook time: 20 minsTotal Time: 30 minsServes: 1Ingredients 1/4 small onion finely chopped 1 spring onion, finely chopped 1/4 red capsicum, deseeded ½ cup of chopped tomatoes 1 tablespoon of finely cut basil 2 eggs Method Preheat oven to 180ºC. In a non-stick pan spray oil and cook onions and capsicum until softened and starting to brown. Add tomatoes and basil. Cook for 2 minutes. Spoon mixture into an ovenproof dish. Make a hollow circle in the centre and break 2 eggs into the hollow. Place in oven and Cook for 20 minutes. Serve immediately.
Blue Mermaid Chai This wonderful creation comes from Christina's Recipe's - "Light and Airy". You can find this, and her other Recipe Books- "Smoothie Bowls" and "Rich and Earthy" in Frank's Free Health Pack. In a jug/cup combine• ½ a Cinnamon quill• heaped teaspoon butterﬂy pea ﬂowers or powder• ½ tsp cloves• ½ tsp black pepper• 3 cardamom pods• 3 allspice pimento (whole)• ½ tsp black tea• Slice of fresh ginger Method:• Allow this to steep for 5 minutes• Top up with coconut cream, heat until it bubbles, then allow to cool to drinking temperature (you can do this on the stove, with a coffee steam wand or in the microwave)• Decorate with ground cinnamon• For sweetness add in a little honey or maple syrup to your liking
Beef, Veggie & Haloumi Salad Summer is a time for simple and easy meals! Here, Suzanne Robinson from 'Mummy to Twins Plus One' shares one of her favourite recipes: Beef, Veggie & Haloumi Salad. "Holidays and hot days mean that you really don't want to spend ages preparing a meal for everyone. I love fresh produce and of course getting a meal on the table quickly is always a winner in my book." Ingredients: A pack of salad leaves from your local supermarket. Or you can make your own from lettuce and other yummy different salad leaves. I used a mixed salad leaf pack from Woolies, as it was a quick way to make this meal. This salad pack comes with Kale, Spinach, Chard, Carrot, Beetroot and Cabbage. Olive oil butter or Olive Oil for the fry pan Beans Red Capsicum Broccolini, I used 9 stalks Soy Sauce Chilli Flakes Haloumi, the one I used was a cracked pepper Haloumi. Lemon Juice to drizzle over the cooked Haloumi. Having a great mixture of different leaves, and vegetables means that you will get your daily serve of vegetables with one meal. This recipe will serve around 2 people with a big bowl of salad. If it is a smaller bowl you could possibly get 4 serves out of this mixture. You can make a bigger or smaller amount depending on how many you are cooking for. Method 1.Put the salad leaves into a big bowl for serving. Once you have completed the other ingredients you can then add it to the bowl and mix. 2.Cook the beef in a fry pan or on the BBQ. I made sure that the beef was cooked to give a BBQ effect. When the beef is partly cooked add the soy sauce. I just added a drizzle for flavour. Once the beef is cooked take it out and add to the salad bowl with the leaves. Then mixed it in with the other ingredients. 3.Cut up the broccolini, beans and capsicum and then cook a bit on the fry pan. I added a little bit of chilli flakes. Not too much. You can do this step if you like or leave it out. Once all cooked put in the bowl with salad leaves, and beef. 4.Now cut up the Haloumi and cook on the fry pan. You might need to clean the fry pan before you do this step. I gave my fry pan a quick rinse and wash. If you do this when the fry pan is hot take care. 5.After the Haloumi is cooked, drizzle some lemon juice on them and add to the salad bowl with the other ingredients. Mix all ingredients together and then serve. The lemon juice makes the Haloumi taste amazing. You can get plain Haloumi or ones that have pepper or chill in them also. It is up to you which one you prefer. 6.Cut up the Haloumi into smaller squares so that it can be added to the salad. 7.Now put into other bowls to serve and enjoy! You can add whatever you have in the fridge. This recipe easily works with anything you have available. Chicken If you prefer a vegetarian option, add Tofu. More vegetables are great to add to the salad, pumpkin, tomatoes, and bok choy. How about adding fish to the salad? Tuna or grilled fish would be ideal, it is up to you and what you prefer. Seeds and nuts are great ingredient to add as well. The addition of seeds or nuts gives a nice crunchy texture to the salad. Make sure to add these just before you serve, if you have warm or hot ingredients mixed with the leaves it might reduce the crunchiness of the nuts. This recipe can be for a lunch or dinner, and is perfect for a BBQ with friends and family. About our Guest Blogger! Suzanne & her beautiful children. Suzanne Robinson is the mummy behind Mummy to Twins Plus One. Suzanne lives in Blue Mountains just outside of Sydney. She is a mum to twin girls & a baby boy and yes three kids keep Suzanne extremely busy. Suzanne is a blogger, writer, speaker, organiser of all, creative, and loves having fun with the family. Mummy to Twins Plus One covers everything from parenthood, ideas for dinners, parenting fails, giveaways, competitions, and some great craft and DIY ideas. Suzanne has a degree in Communications and a Masters in Project Management. To find out more about Suzanne and her fun filled adventures with her family, head to http://mummytotwinsplusone.com/
Sugar Detox Recipe: Smoked Salmon Rye Bread Ingredients: 2 slices of rye bread 125g smoked salmon, chopped 1 Lebanese cucumber finely chopped 1/2 red onion, finely chopped 1 teaspoon extra virgin olive oil Dill to finish Slice of lemon Method: Toast bread until golden brown Mix finely chopped cucumber and onion in a small bowl and add olive oil Slowly mix salmon through the chopped ingredients Evenly distribute on the the two pieces of rye bread Add dill or lemon on top and enjoy Serves 1 Notes: As an alternative you can try rye bread with avocado and smoked salmon.
Sugar Detox Recipe: Eggs on Toasted Rye Bread Ingredients: 2 eggs 1 small bunch chives, snipped 1 spring onion, sliced 1 tsp extra virgin olive oil 3-4 cherry tomatoes, halved 2 slices of rye bread, toasted Method: Beat together eggs and chives with a little seasoning. Heat oil in pan, then soften spring onion for a few mins. Add tomatoes and warm through, then pour in egg Cook over a low heat, stirring, until eggs are just set. Pile over toast. Serves 1 Notes: If you would like to have your bread for lunch you can remove the rye bread from this recipe.
Sugar Detox Recipe: Almond Milk Berry Smoothie Ingredients: 100ml unsweetened almond milk ½ cup of combined strawberries and blueberries Optional - 1 teaspoon of linseed meal Crushed ice Method: Place the almond milk and berry mix into a blender Add optional ingredients Blend until texture is smooth Serves 1 Notes: You can choose other fruits from the fruit list to make up half a cup of fruit for a smoothie of your choice.
Sugar Detox Recipe: Homemade Blueberry Muffin Ingredients: 300g (3 cups) almond meal 2 teaspoons gluten-free baking powder or ½ teaspoon bicarb soda (baking soda) 4 organic or free-range eggs 60ml (¼ cup), cold-pressed coconut or olive oil 1 teaspoon ground cinnamon Few drops of stevia (if needed) 1 red apple, chopped into small chunks with the skin left on 200g of blueberries Method: Preheat the oven to 170°C Combine the almond meal and baking powder in a large mixing bowl. Add the eggs, oil, cinnamon and stevia to form a batter. Fold in the apple and blueberries to the batter. Divide into paper-lined muffin tins. Bake for 35-40 minutes until cooked through and golden. Makes 12 large muffins Notes: You can store the muffins in an airtight container in the fridge for up to 5 days. On colder days heat the muffin for a warm treat. If you do not want the muffin for breakfast simply have it as a snack for the day.
Sugar Detox Recipe: Brown Rice, Chicken And Avocado Sushi Ingredients: 1 cup (250 mL) short-grain brown rice 1 tbsp (15 mL) gluten-free unseasoned rice vinegar 1 boneless skinless chicken breast, (about 180g) Pinch of salt and pepper ½ tsp vegetable oil 4 sheets roasted nori 1 piece of cucumber, halved, seeded and cut in strips Half avocado, peeled, pitted and sliced Method: Cook rice according to package directions; stir in vinegar. Let it cool until it is cool enough to handle. Meanwhile, sprinkle chicken with salt and pepper. In small nonstick skillet, heat vegetable oil over medium heat; cook chicken, turning once, until no longer pink inside, 10 to 12 minutes. Let the chicken cool down enough to handle; slice lengthwise into thin strips. Set aside. Place 1 nori sheet, shiny side down and long side closest, on bamboo sushi rolling mat. With damp fingers and leaving ½ inch border along each edge, gently spread about ½ cup of the rice in an even layer over nori. Top with ¼ each of the cucumber, chicken and avocado. Using mat to lift and starting at closest long edge, roll up firmly, encasing filling. Set aside, seam side down. Repeat with remaining ingredients to make 3 more rolls. Using a sharp knife, trim ends evenly. Wiping knife with damp cloth between cuts, cut each roll into 8 slices. Serves 2 Notes: You can make it the night before to have for lunch the next day!
Sugar Detox Recipe: Avocado Crab Ingredients: 120g canned or fresh crab meat 1 small handful of shredded basil Juice of 1 lime 1 TBS extra virgin olive oil 1 small red chilli, finely chopped ½ red onion, finely diced 2 avocados Rocket leaves to serve Method: Mix together crab, basil, chilli and oil Halve avocados and remove the stone Sprinkle lime juice over avocado Add crab mix between the avocados Drizzle with lime juice, oil and cracked pepper to taste Serve on rocket leaves Serves 1 Notes: Not a fan of crab meat? You can use any protein source as an alternative.
Easy mango sorbet Ingredients: 500gms of frozen mango chunks 1 teaspoon lime zest 1 cups water 1 1/2 teaspoons sugar, or to taste Method: Place all the sorbet ingredients in a blender or food processor Blend until smooth and creamy Pour into serving dishes if serving immediately, or into a metal baking dish. Place in the freezer to serve later For the kids, place in a popsicle mould and freeze
Sugar Detox Recipe: Chicken And Quinoa Salad Ingredients: 125g of chicken breast ½ cup of quinoa ½ small red onion, diced ¼ cup of diced red and green capsicum ½ a ripe tomato, finely diced 1 shallot, finely diced Lemon Method: Cook the quinoa as directed on the package. Lightly grease a pan and once hot grill the chicken breast until golden brown on each side and cooked through. Once the quinoa is ready, mix in a bowl with the finely diced vegetables. Add salt, lemon and pepper to taste. Slice the chicken breast once cooled down and add to the quinoa and vegetable mix. Serves 1 Notes: Don't feel like chicken or don't eat meat? Simply replace it with a protein of your choice or nuts or feta.
Banana & chia seed pudding Ingredients: 1/2 cup chia seeds 2 cups of almond milk or water if preferable 1 teaspoon vanilla powder 1 teaspoon of cinnamon 3 tablespoons of raw honey Chopped banana 1/2 Handful of mixed berries Plain Greek yoghurt Method: Add the chia seeds, milk, vanilla powder, cinnamon and honey into a large bowl. Mix together until well combined, cover and put aside in the fridge for 1 hour to set. On the other hand you can make this in the evening and leave it to set in the fridge overnight and have it for breakfast. Remove from the fridge once it has set and distribute the mixture into 4 small bowls. Top with chopped banana, plain yoghurt and to finish it off add mixed berries on top.
Sugar Detox Recipe: Chia Pudding Ingredients: 1 cup unsweetened almond milk 1/3 cup chia seeds 1 tsp vanilla extract (or ½ vanilla bean pod) 20 blueberries Method: Stir milk, chia seeds and vanilla together Pour evenly between two glasses Refrigerate for 20 mins Top with blueberries Serves 2 Notes: You can share with a friend or keep it for the next day.
Mushroom, pumpkin & chickpea salad Ingredients 100ml Extra Virgin Cold Pressed Olive Oil 1 tbs Lemon Juice 2 tsp Honey 200g Portabello mushrooms 200g Button mushrooms 1 large Butternut pumpkin, peeled, cut into 2.0cm pieces 400g Can of chickpeas, rinsed & well drained 100g Green beans, trimmed 100g Baby spinach Method: Preheat oven to 240°C or 220°C fan forced. Whisk 1/4 cup oil, lemon juice and honey in a mixing bowl, season to taste. Add mushrooms and stir. Marinate in the fridge for one hour. Line two roasting pans with baking paper. Arrange Butternut Pumpkin in one pan, drizzle with 1/2 the remaining oil, season to taste. Cook for 20 minutes. In a mixing bowl combine remaining oil with chickpeas and stir. Spoon mixture into second roasting pan. Place pan in the oven on the shelf under Butternut Pumpkin and cook a further 15 minutes or until Butternut Pumpkin is golden. Cool to room temperature. Blanch beans in a saucepan of boiling water. Drain and rinse in cold water. Pat dry and cut into 4cm lengths. Spoon the marinated mushrooms onto a large platter. Add Butternut Pumpkin, chickpeas, beans and spinach. Toss gently to combine and serve.
Sugar Detox Recipe: Ricotta and Fruit Ingredients: 50g of full cream ricotta ½ cup of fruit of your choice from the allowable list ½ orange Method: Place the ricotta in a bowl and squeeze the juice of half an orange into the ricotta and mix well. Add ½ a cup of your desired fruits to the ricotta, mix well and enjoy. Serves 1 Notes: You can add nuts and or seeds of your choice to the mix.
Sugar Detox Recipe: Chocolate Orange Mousse Ingredients: 1 avocado 1 orange 2 drops of stevia or 1 teaspoon of coconut oil ½ a teaspoon of cocoa powder Method: Using a sharp knife cut the avocado lengthways, Hold it and twist firmly to split it. Scoop out the flesh and place it into a blender. Finely grate the orange peel and then juice the orange and add the juice and zest to the blender. Add 2 drops of stevia or 1 teaspoon of of coconut oil and the cocoa powder and blend until smooth. Serves 1 Notes: You can make this snack earlier and refrigerate it!
Sugar Detox Recipe: Veggie Bruschetta Ingredients: 1 bunch fresh asparagus, trimmed and halved 8 cherry tomatoes, halved 2 slices rye bread, toasted 2 tablespoons of a full cream white cheese of your choice 1 teaspoon fresh basil, leaves to garnish Oil spray Method: Preheat oven to 200°C or 180°C fan-forced. Line a baking tray with baking paper. Place asparagus and cherry tomatoes, cut-side up, on prepared tray and lightly spray with oil. Bake for 8 minutes or until asparagus is just tender. Toast bread and spread with cheese. Top with asparagus and tomatoes. Serve sprinkled with basil. Serves 1 Notes: You can use mushrooms instead of cheese.
Sugar Detox Recipe: Egg Salad Ingredients: 2 eggs boiled and sliced ½ cup of spinach leaves ½ a small spanish onion, sliced finely Method: Lightly grease a pan with spray oil Add the spinach and stir for 1-2 minutes. Add the onions and stir for 1 min Place on a plate and enjoy Serves 1 Notes: You can have your rye bread with the salad or make it as a sandwich. You do not have to lightly cook the spinach.
Sugar Detox Recipe: Plain Yoghurt with Raw Nuts and Fruit Ingredients: 50g of plain full milk yoghurt ½ a cup of fruit of your choice Method: Combine yogurt, and fruit of your choice Crush nuts and mix well Serves 1 Notes: Nuts optional
Sugar Detox Recipe: Tuna Tabouli Salad Ingredients: 150g continental parsley (flat leaf parsley) (This is about 1 bunch), finely chopped. 1 handful of mint leaves, finely chopped 4 spring onions, finely chopped 1 medium spanish onion, finely chopped 3-4 large ripe tomatoes, finely diced 1-2 lemons (Freshly squeezed) 2 tablespoons of olive oil 2 tablespoons of fine burghul (cracked wheat) Pinch of salt Pinch of black pepper 125g of tuna in springwater Method: Wash the chopped herbs and drain well before chopping. Gather the parsley in a tight wad in your hand and finely shred the leaves with a very sharp knife, almost in a shaving action. Do the same with the mint. Juice the lemons and pour over the burghul and set aside to soften for 10 minutes. Combine the parsley and mint, softened burghul, tomato and spring onion in a bowl. Season with salt and pepper, add olive oil and mix. Add the can of tuna to the portioned size amount of tabouli. Mix well. Serves 4: Share with friends and family or portion out for other days. Notes: For great tasting tabouli refrigerate well before consumption. More lemon/salt/pepper can be added to desired taste.
Sugar Detox Recipe: Mixed Seafood and Brown Rice Ingredients: 125g of seafood of your choice ½ red capsicum, finely diced 50g Baby broccoli ½ small Spanish onion, finely diced 1 clove of garlic, crushed Oil spray Method: Cook brown rice as stated on label. Lightly spray pan with olive oil spray. add the crushed garlic and then grill seafood over medium heat, until half cooked. Add vegetables until softened and cooked through. Once cooked, mix through the brown rice. Squeeze lemon over seafood and rice. Serves 1 Notes: If you do not want to have seafood with brown rice you can simply have it with 1 cup of vegetables of your choice from the list.
Sugar Detox Recipe: Vegetable Hummus Sandwich Ingredients: 2 slices of rye bread 2 tablespoons hummus 3 thin slices of cucumber 2 thin slices of tomato ¼ avocado ¼ cup alfalfa sprouts ¼ cup grated carrots Method: Toast your bread. Spread one tablespoon of hummus on each slice of bread, layer up your veggies, and enjoy. Serves 1 Notes: We also have a recipe for hummus on our website. You can choose any vegetables of your choice!
Sugar Detox Recipe: Homemade Beef Meatballs with Whole Meal Pasta Serves 4: Share with friends and family or portion out for other days. Ingredients: 200 grams of wholemeal pasta of choice For the Meatballs: 1/2 a medium onion, finely diced or grated 2 Tbsp olive oil 2 tsp. oregano 1 tsp. cinnamon 1/4 tsp. nutmeg 1 whole egg plus 1 yolk 250g of lean ground lamb 250g of lean ground beef Salt and pepper to taste For the sauce: 1½ tablespoon olive oil 1 medium onion, chopped 1 cup carrots, chopped 1 cup celery, chopped 1 red bell pepper, chopped 1 cup mushrooms, chopped 4 garlic cloves, chopped 3 1/2 cups of soft whole peeled tomatoes, pureed in a food processor with all the juices salt and pepper, to taste Method: Preparation Combine the onion, oil, oregano, cinnamon, nutmeg and eggs in a large bowl and mix well. Add the beef and lamb and season with salt and pepper to taste. Combine the ingredients thoroughly with your hands. Form the mixture into meatballs or small logs. Brown the meatballs in olive oil over medium heat in batches until they have a little colour. For the sauce In a large, heavy-bottomed pot, sauté the onion and garlic in the fat until very soft, about 5 minutes. Add the tomato paste and mix well, allowing it to toast a bit in the hot pan. Add the spices and stir just to combine Add the tomato puree and broth and simmer for 30 minutes to reduce slightly. Season to taste with salt and pepper. Start to prepare water to cook pasta Place the meatballs into the simmering sauce and cook for 10-15 minutes to warm through. Stir in a small handful of fresh mint, either torn or thinly sliced, just before serving.
Sugar Detox Recipe: Chicken Veggie Stir-Fry Ingredients: 125g lean chicken thigh strips 1/4 red sliced capsicum 1/4 green sliced capsicum 1 sliced carrot 1 handful of green beans 1 chopped spring onions 1/2 chopped eggplant 1 handful mushrooms 1 Tablespoon chopped lemongrass Method: Fry the chicken strips in a few drops of olive oil for 10 minutes. Combine with the carrot, eggplant, capsicum, onion and beans and cook for 10 minutes. Add the lemongrass, mushrooms to the stir-fry and simmer for 2 minutes. Serves 1 Notes: For more variation substitute the chicken with beef or lamb strips. You can serve it with brown rice or rye bread if you choose to.
Sugar Detox Recipe: Moroccan Spiced Mushrooms Ingredients: 500g mushrooms (any type), thickly sliced 2 small tomatoes, finely chopped 1 small red onion, finely chopped 2 crushed garlic cloves 2 TBS olive oil 2 tsp Moroccan seasoning Small fresh coriander leaves to serve Method: Heat oil in large frying pan over medium-high heat Add onions and garlic. Stirring for 3 minutes, or until onion is soft Add seasoning and stir for one minute, until fragrant Add mushrooms, stir for 3-5 minutes or until just cooked Add tomatoes and season with salt and pepper Once heated through, top with coriander leaves and serve Serves 2 Notes: Serve with rye bread feta or ricotta can be added to the mushrooms.
Recipe: Summer Energy Salad Ingredients: 4 handfuls mixed leafy greens (cos, butter lettuce, iceberg, rocket, spinach, micro greens etc) 1 avocado, quartered 1 Sliced Pear 2 tablespoons pumpkin seeds 2 tablespoons sunflower seeds 2 tablespoons of the jewels from 1 pomegranate 2 teaspoons ground flax seed (linseed) or LSA 1 handful of walnuts Dressing: 4 tablespoons cold pressed olive oil 2 tablespoons balsamic or lemon juice Preparation: Arrange the salad leaves into serving bowls. Add the pears, avocado quarters and sprinkle over the seeds, flaxseed, walnuts and pomegranate. Combine dressing ingredients and drizzle over the top of the salad before serving. Notes: Enhance digestion by using dressing of lemon juice, minced ginger and papaya. For extra protein serve with steamed white fish or organic egg. Serves 2
Sugar Detox Recipe: Chargrilled Vegetable Stack Ingredients: 1 medium eggplant, sliced 1 large yellow capsicum, sliced 1 large zucchini, sliced 2 large flat mushrooms, sliced 200g danish feta, crumbled 1 tablespoon olive oil Salt and pepper Fresh basil to garnish Rocket leaves to garnish plate Method: Heat a large grill plate. Lightly rub vegetables with oil, and place onto hot grill plate. Once browned and half cooked, turn over and repeat. Once cooked, season vegetables with salt and pepper. Stack the vegetables on top of each other, alternating between the vegetables. Once stacked, add rocket around the stack and crumble the feta on top, and add fresh basil. Serves 4: Share with friends and family or portion out for other days. Notes: Serve with 125g of beef or protein of your choice.
Sugar Detox Recipe: Strawberry Bars Ingredients: 3 fresh strawberries ¼ cup of unsweetened almond milk 3 tablespoons of coconut flour 1 tablespoon of coconut oil 1 sachet of stevia Method: Blend all ingredients together using a food processor or handheld blender Shape the dough into 4 bars Refrigerate for 30 minutes Makes 4 bars Notes: On warmer days place them in the freezer for a cool treat
Recipe: After Xmas Recharge Smoothie Ingredients: Beetroot x 1 Carrots x 3 Orange x 1 Lime or lemon x 1 Ginger x 1 inch Turmeric x 1 inch (optional) Coconut water x ½ cup Beetroot for antioxidant Carrot for beta-carotene Citrus for vitamin c Ginger for circulatory and digestive Turmeric for antioxidant and digestive
Sugar Detox Recipe: Strawberry and Lemon Ice Blocks Ingredients: 1 cup fresh strawberries, sliced 2 lemons, squeezed 2 cups warm water 2 sachet of stevia Method: Put the strawberries into a food processor and puree them leaving a few slices for garnish. Strain it into a strainer. Add in lemon juice and Mix stevia and warm water until stevia dissolves and pour it into the strainer. Mix well. Put strawberry slices into moulds. Slice the squeezed lemon zest and put some into moulds. Share the lemonade into block moulds or piece paper or plastic cups. Place popsicle sticks in the centre of each and freeze for 5 hours. Makes 6 Notes: You can choose any fruits of your choose, just ensure you are not having more than 1 popsicle a day.
Recipe: Hearty Lamb Stew Ingredients 300g lamb, cut into 3cm cubes 1 large brown onion, peeled and finely chopped 2 cloves of garlic 1 tsp turmeric 1 tsp cumin 1 tsp paprika 1 tsp fresh ginger, peeled and grated ½ tsp cinnamon 2 tbsp tomato puree 2 large potatoes, cut into 3cm cubes 1 medium sweet potato, cut into 3cm pieces 1 medium carrot, cut into 3 cm pieces 125g red lentils 1 can (400g) chopped tomatoes 500ml vegetable (or beef) stock Salt and pepper, to taste Fresh coriander to serve Greek yoghurt (optional – to serve) 2 tbsp oil for cooking Method: (Pre-heat oven to 160 degrees C). Heat oil in large frypan or casserole dish. Cook lamb for a few minutes, or until brown. Add onion and garlic and cook for 5 mins (or until softened). Stir in spices and tomato puree, cook for one minute. Add the potatoes, lentils, stock and diced tomatoes, season with salt and pepper. Bring to the boil. Cover and place in pre-heated oven and cook for 45mins – 1 hour, until the lamb is tender. Serve with a dollop of Greek yoghurt and fresh coriander.
Recipe: Spiced Root Vegetable Soup Ingredients: 300g lamb, cut into 3cm cubes 1 large brown onion, peeled and finely chopped 2 cloves of garlic 1 tsp turmeric 1 tsp cumin 1 tsp paprika 1 tsp fresh ginger, peeled and grated ½ tsp cinnamon 2 tbsp tomato puree 2 large potatoes, cut into 3cm cubes 1 medium sweet potato, cut into 3cm pieces 1 medium carrot, cut into 3 cm pieces 125g red lentils 1 can (400g) chopped tomatoes 500ml vegetable (or beef) stock Salt and pepper, to taste Fresh coriander to serve Greek yoghurt (optional – to serve) 2 tbsp oil for cooking Method: (Pre-heat oven to 160 degrees C). Heat oil in large frypan or casserole dish. Cook lamb for a few minutes, or until brown. Add onion and garlic and cook for 5 mins (or until softened). Stir in spices and tomato puree, cook for one minute. Add the potatoes, lentils, stock and diced tomatoes, season with salt and pepper. Bring to the boil. Cover and place in pre-heated oven and cook for 45mins – 1 hour, until the lamb is tender. Serve with a dollop of Greek yoghurt and fresh coriander.
Sugar Detox Recipe: Zucchini and Walnut Muffin Mug Ingredients: 1 egg ½ tsp. vanilla extract 1 tsp. cinnamon 1 tsp. coconut oil ½ tsp.baking powder 2 tsbp. ground linseed meal 2 tbsp. almond flour 1 tbsp finely shredded zucchini 1 tbsp. chopped walnuts a dash of salt 1 tbsp of stevia Method: Mix the wet ingredients including the zucchini thoroughly Add the dry ingredients and mix well until combined Stir in walnuts once combined well Add the mixture into a lightly greased ramekin dish Bake at 180c for about 20 minutes or until the top is set Makes 6 Notes: You can make these the day before and enjoy them for breakfast.
Recipe: Golden Turmeric Latte Turmeric Golden Latte The turmeric golden latte is a popular warm beverage that not only tastes yummy but has a range of benefits. Golden milk, traditionally known as “Haldi Doodh” originates from the Indian culture and ancient practice, Ayurveda. Ayurvedic Medicine is a healing modality dating back over 4000 years, aiming to promote good health by maintaining the delicate balance between mind, body and spirit. Golden milk was traditionally prepared as a decoction with the key elements being turmeric root, providing nutritional value along with the rich golden hue; black pepper to assist with absorption; and a source of fat, creating a base for the fat soluble turmeric. This special combination is beneficial to overall wellness plus boasts an aromatic fragrance that was seen to inspire a sense of tranquillity. The main ingredient Turmeric, or Curcuma longa has long been used in traditional Ayurvedic medicine and is still widely used in present times for its array of health benefits. Modern research has identified these effects are due to the active constituents, curcuminoids – primarily curcumin. Curcumin has anti-inflammatory effects which benefit the joints, particularly for relieving symptoms of mild osteoarthritis such as mild joint inflammation, mild joint pain and stiffness while supporting joint mobility. Curcumin also has antioxidant properties which help to reduce free radical formation and damage caused to cells and this within itself has an abundance of value to general wellbeing. Additional ingredients now commonly incorporated in the golden latte also have health benefits: Ginger: helps to relieve symptoms associated with dyspepsia/indigestion such as nausea Cinnamon: supports healthy blood sugar levels and healthy blood lipid levels Cloves: have a high content of polyphenols which hold protective antioxidant effects Cardamom: maintenance of liver health and functions such as general detoxification Nutmeg: has antimicrobial actions which help to fight against various bacteria At-Home Turmeric Golden Latte Recipe Serving: 2 Cups Preparation Time: 5 Minutes Cook Time: 5 Minutes Total Time: 10 Minutes Ingredients 2.5 cups (475mL) of unsweetened non-dairy milk [e.g. almond, coconut, oat, rice, cashew milk] 5cm piece of fresh Turmeric root, sliced 2.5cm piece of fresh Ginger root, sliced 1 stick of Cinnamon 1 pinch of black pepper or peppercorns 1 tablespoon of coconut oil or ghee 0.5-1 tablespoon of sweetener (optional) [e.g. honey, maple syrup, coconut sugar, stevia, agave, monk fruit, inulin] Method In a small saucepan, warm milk and add the coconut oil to melt down Add to saucepan the fresh turmeric, ginger, cinnamon, peppercorns etc. Allow the combination to simmer (not boil!) while continuing to stir for ~5-7 minutes Use a fine mesh strainer to strain out the remnants of herbs for a creamy texture Whisk in sweetener if desired and serve while warm. Enjoy! This creamy, nourishing turmeric golden latte recipe is suitable for vegetarians and vegans, is free from dairy, gluten, caffeine, artificial sugars and is also paleo friendly. Popular ingredients to compliment your latte include: vanilla bean, chili, cayenne pepper, rooibos, saffron, chicory root, roasted carob or Himalayan salt. Serving sizes vary between individuals and the health benefits they are trying to achieve. Try introducing this drink into your diet slowly, working up to 1-3 cups per day. This recipe, based off the traditional golden milk, calls for fresh herbs and spices to maximise the flavours and nutritional content – however there are no set rules as to which ingredients and how much to include. Experiment for your preferred combination, by including or omitting ingredients based on personal taste. For an easier and quicker method, you may use purchased ground herbs, although the fresh variety will be more flavoursome. When using fresh ingredients, the remainders can be strained and stored in the fridge for 2-3 days and simply reheat the combination with milk over the stovetop to get a few more servings!
Recipe: Prawn, Mango and Macadamia Salad Ingredients 100g cooked prawns (can substitute with chicken or tofu) 100g rocket leaves 1 x mango 1x avocado 50g raw macadamia nuts (chopped) Dressing 1 x lime (squeezed) 2 x tablespoons of olive oil 1 – 2 long red chilies Method Mix lime juice, olive oil and chili together in bowl as the dressing. Cut mango and avocado into similar sized pieces. In bowl place rocket, then add prawns, mango, avocado and dressing. Stir gently to avoid bruising the mango and avocado. Sprinkle with macadamia nuts when serving.
Sugar Detox Recipe: Apple Carrot Salad The thing that makes this recipe amazing is the julienne technique used for the vegetables. Preparing the vegetables this way results in a highly delicate texture which is a delight to eat. Adding the mint gives it a punch and the dressing is a taste-bud explosion. Ingredients: 1 sweet potato, peeled and finely julienned 1 granny smith apple, cored and finely julienned 2 celery stalks, thinly sliced 3 tablespoons toasted sesame seeds 2 tablespoons thinly sliced mint leaves 1 thinly sliced carrot Dressing 2 tablespoons freshly squeezed lemon juice 1 tablespoon freshly grated ginger 2 tablespoons extra-virgin olive oil 1 garlic clove, minced pinch of Celtic sea salt freshly ground black pepper Method: To make the dressing, whisk all the ingredients together in a small bowl. In a salad bowl, combine the sweet potato, apple, celery, sesame seeds and mint. Drizzle over the dressing, season to taste, and serve. Serves 3 Tip: If you prefer a creamier dressing, blitz the ingredients with a hand held blender until smooth.