Below is a recipe from Lilly Lloyd, who has shared some wonderful nutrition information and recipes over at my instagram and facebook pages the last couple of months. She has moved on to a different path and is no longer providing nutrition consults, but here is a yummy recipe from her to say Goodbye!

Honestly, who doesn’t love a perfect eggie?! I absolutely do and they taste even better when they’re paired with this epic salad! Anything with halloumi and you’ve got me SOLD!

So, with anything we put in our mouths we should be curious of what and how it’ll feed our bodies. Ok so, the best time of year is here to eat fruit and even better stone fruit, yum! Peaches, mangoes, nectarines, cherries, so much yes! Can we take a moment of appreciation for these please, they are some delicious pieces of fruit. Peaches are too good, juicy, sweet and soft – so what are the nutritional benefits of them? They’re rich in vitamin C, potassium, fibre, antioxidants, cofactors contributing to the production of melatonin (our sleep hormone), antioxidants and so much more!

Peaches paired alongside Quinoa and Halloumi has this meal flying off the nutrient radar. 

Benefits of Quinoa & Halloumi: Unlike most plant-based foods, quinoa is a complete protein, which means it contains all of the essential amino acids. Amino acids are the building blocks of the proteins that make up your muscles, bones, skin, and blood. The nine classified as “essential” must be obtained from food daily — your body cannot produce or store them — and quinoa provides all nine. Halloumi is a good source of important nutrients, including protein and calcium. Its exact content of fat and calories depends on how you prepare it. 

Benefits of eggs – a nice little hit of protein, plus it’s a brilliant source of choline, a nutrient essential for brain health, fertility and digestion.

These ingredients paired with peach is just a dream in heaven when it comes to a nourishing and delicious salad. Check the recipe below, cook it for yourself or take it to a friend’s BBQ this weekend.

RECIPE

INGREDIENTS

– Handful Mixed Leaves, rinsed

– Coriander

– Basil

– 1/2 an Avo, sliced or cubed

– Peach, sliced

– 28g Halloumi, cubed and fried until golden

– Handful Pecans, lightly toasted

– 1/4-1/3 Cup Leftover Bone Broth Quinoa

– 2 Eggies, boiled for 8 mins

– Salt / Pepper

– 1-2 Tbsp Basil Pesto 

METHOD

1. Precook your quinoa or at least let it sit in the fridge for 2 hours for the bone broth to sink in.
2. Boil your eggs (I let my cook for 8 mins, they’re PERF). Whilst they’re cooking, assemble your salad.
3. Toss together the mixed leaves, coriander, basil, avo and peach in a bowl. Add the pesto and toss further, sit aside.
4. Pan fry your halloumi whilst your eggs are still cooking away. Once you’ve done the halloumi, in the same pan, toss the pecans lightly.
5. Toss the quinoa, halloumi and pecans through the salad.
6. Place your eggies on top once cooked and crack some salt/pep over the top!

Enjoy!

The post Peach, Halloumi & Quinoa Salad appeared first on Alison Mitchell Naturopath.

Looking for dinner inspiration that is anti-inflammatory and low in histamine? This recipe is courtesy of Jenna Gulli, a lovely student Naturopath who has been completing some of her study with me.

Turmeric is a wonderful spice which is great for your digestion and is also anti-inflammatory and anti-aging. It provides a gorgeous golden colour to any foods it’s added to, and your body will thank you for it.

While not typically bad for you, foods high in histamine can be an issue for some people – especially those with hayfever, inflammation or period pain type issues including endometriosis. Because the list of foods to avoid for a low histamine diet is quite extensive it can be tricky figuring out what you actually can eat. This is the first of hopefully many more recipes to come which will provide some inspiration for the low-histamine peeps.

Turmeric Chicken

Serves 2

Ingredients

• 250g chicken breast
• 1 teaspoon of turmeric powder
• 1 Tablespoon of coconut oil (for the pan)
• Fresh or dried mixed herb spice (1 tablespoon)
• pinch of celtic sea salt
• pinch of cracked pepper
• 1/2 cup of quinoa (ideally this has been previously soaked)
• 1/2 head of broccoli, broken into florets (2 cups)

Method

1. Marinating the chicken. Mix the salt, pepper, dried herbs and turmeric together and coat the chicken breast in this spice mix
2. Preheat oven to 180C
3. Cooking the quinoa. Rinse the quinoa under cold water, gently rubbing together between your fingers. This helps to reduce some of the bitter flavour and properties which can potentially cause bloating. Place the rinsed quinoa into a medium saucepan and cover with water so that it comes up to double it’s height (this would equate to about 3/4 cup water. I usually use a ratio of 1 cup quinoa to 1 1/2 cups water). Add a pinch of salt then bring to the boil, then reduce to a low simmer and cover. Cook for 15 minutes or until all the water has been absorbed, then remove from the heat and leave covered for 5-10 minutes before fluffing with a fork.
4. Cooking the chicken. Meanwhile, heat a frypan over medium-high heat. When it is quite hot, add the coconut oil, then place the spice coated chicken breast(s) into the pan. Leave it for 3-4 minute until starting to turn gold, then turn over to the over side. After 2-3 minutes, cover the pan with foil or a lid and place it into the oven for about 5-6 minutes or until it’s cooked through (you can tell because the juices from resting it should run clear, not pink or red). Remove from the oven and place on a plate, cover with foil and allow to rest for 5 minutes.
5. Cooking the broccoli. You can choose to either steam or bake the broccoli. To steam, you could put it in a covered steamer basket over the quinoa for the last few minutes of cooking until it’s tender but still vibrant green. To bake, cut into small florets and cover with a little coconut oil, salt and pepper and place on a tray, then bake for about 15 minutes.
6. Assemble. Place the quinoa, broccoli and chicken breast, top with a garnish such as alfalfa sprouts or fresh herbs (try parsley or coriander) and enjoy!

The post Anti-inflammatory Turmeric Chicken (Low Histamine) appeared first on Alison Mitchell Naturopath.

Quinoa fritters with green goddess sauce

This recipe is by Bill Granger, published in Delicious Magazine and also available on Taste.com here.  This is such as delicious and healthy recipe I had to reblog it.

Consider making more than you need because these disappear quickly!

~Makes 12 ~

Ingredients

• 1 cup (200g) quinoa
• 2 eggs, plus 1 extra egg yolk
• 2 tbs roughly chopped flat-leaf parsley
• 2 tbs roughly chopped mint
• 2 spring onions, finely chopped
• 1/3 cup (65g) feta, crumbled
• 3 garlic cloves, finely chopped
• 1 tsp ground cumin
• Finely grated zest of 1 lemon
• 1/3 cup (50g) plain flour
• 2 tbs sunflower oil

Green goddess sauce

• 1/3 cup (75g) whole-egg mayonnaise
• 1/4 cup (70g) thick Greek-style yoghurt
• Handful flat-leaf parsley leaves,  finely chopped
• Handful mint leaves, finely chopped
• 1/2 small bunch chives, finely chopped
• 2 spring onions, finely chopped
• Juice of 1/2 lime, plus wedges to serve

Method

1.  For the green goddess sauce, pulse all the ingredients together in a blender or food processor to combine. Season to taste, then chill until required.

2.  Place the quinoa and 11/2 cups (375ml) water in a small saucepan over high heat, then cover and bring to the boil. Reduce the heat to medium-low and simmer for 12 minutes or until the water has been absorbed and the quinoa is tender. Cool.

3.  Beat the eggs and extra yolk together, then stir into the cooled quinoa with the herbs, spring onion, feta, garlic, cumin, lemon zest and flour. Season, then form into 12 patties. Chill for 1 hour to firm up.

4.  Heat the oil in a large frypan over medium-high heat. In batches, cook the patties for 3-4 minutes each side until golden and crisp. Keep warm while you cook the remaining patties.

5.  Season fritters with sea salt flakes and serve warm with the green goddess sauce and lime wedges.

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Serves 6

Ingredients

• 1/2 medium pumpkin
• 1/4 cup quinoa, washed
• 1 handful of pepitas
• 2 handfuls of sunflower seeds
• 1-2 tbsp sesame seeds
• 5 kalamata olives, chopped
• 1/2 large radish
• 1 1/2 cucumber
• 1-2 slices marinated capsicum
• 1/2 spanish onion
• 1 packet of rocket, washed and dried

Dressing:

• 1/4 cup extra virgin olive oil
• 1 tbsp caramlised balsamic vinegar
• 1 tsp dijon mustard
• 1 tsp lemon juice
• 1/2 tsp apple cider vinegar
• 1/2 tsp sumac
• salt and pepper, to taste

Method

Preheat oven to 200C.

Peel and deseed the pumpkin and cut into small chunks.  Place onto a roasting pan and drizzle with a little olive oil and sprinkle with salt and pepper.  Roast until golden brown, stirring through a few times to cook evenly.  Allow to cool.

Cook quinoa using absorption method until tender and germ ring is visible.  Allow to cool, or rinse under cold water if you’re short on time.

Put rocket into bowl with seeds and olives.

Using a mandolin thinly slice cucumber, onion, radish and radish and add to salad.

Cut capsicum into strips and add to salad along with quinoa and pumpkin.

To make the dressing, shake everything up in a jar and adjust according to your tastes.  it should be a little bit too vinegary before you put it onto the salad.

Mix salad and dress just before serving.

Tips

This is high in protein, fibre and zinc.  With the combination of seeds and quinoa this is a complete protein meal. 

Quinoa is rich in manganese, tryptophan and magnesium.  Pumpkin is rich in vitamin A and vitamin C, manganese and vitamin B6.

Gluten free, dairy free, vegetarian, vegan.

 
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