This recipe is a staple for me – whenever I see some really good looking exotic mushrooms they go into my trolley, and making Mushroom San Choy Bow is one of my favourite ways to use them. But it’s great even with regular mushrooms. After you’ve cut all the mushrooms up it’s pretty quick and easy to make, and the ratios of the ingredients can be flexible, I don’t measure precisely when making this – a splash here and there of the various sauces and balance to taste.

Mushrooms are so good for you!

Mushrooms are a very healthy food – they are good for your brain health, good for your immune system and they’re a prebiotic, so they feed your good gut bugs.

Learn more about medicinal mushrooms here – Medicinal Mushrooms Podcast

There is a lot of naturally occuring sulphur in this dish with the onions, cabbage, leek and garlic, so it’s also very good for your liver, hormonal detoxification and your skin.

Don’t want a vegetarian san choy bow? Fodmap issues? Check my options at the bottom of the recipe.

The Recipe

Ingredients:

• 1 red onion, diced
• 1 tsp ginger, finely grated
• Half leek – halved vertically and washed, then thinly sliced
• 1/2 cup shredded green cabbage
• 1 full bag paper mushrooms, or equivalent quantity of mixed mushrooms (I use mostly button mushrooms, and add shiitake, king oyster and enoki mushrooms)
• 2 garlic cloves
• 1 tbsp soy
• Splash fish sauce (omit if vegan)
• 1 tsp mirin
• Splash rice wine vinegar
• 1/4 lime, juiced
• Small pinch of salt
• 1/4 cauliflower, very finely chopped/shredded
• 1-2 green onions
• 1 Iceberg or cos lettuce (see step 5 – you may want to do this in advance if you’re not confident).

Method

1. Heat some olive oil in a large fry pan on medium heat and sautee the red onion until soft. Add the leek and continue to fry for a further minute.
2. Add the mushrooms and cook until soft.
3. Add the cauliflower, cabbage, ginger and salt and cook until it’s all adequately softened, then add the sauces. Balance to taste.
4. Dice up the spring onions and stir most of them through, reserving a little to garnish with.
5. Take the iceberg lettuce apart into leaves (allow some time for this a it can be fiddly, you want to avoid tearing the leaves). Wash and dry them, then assemble on a plate.
6. Put the mushroom mixture into a bowl, sprinkle with the remaining spring onions or some sesame seeds, I also like to drizzle a little sesame oil over the top.
7. Now you can eat it – take a lettuce leaf, place a couple of spoonfuls of mushroom mixture into the lettuce, wrap up the lettuce so you can hold onto it and take a bite.

Tweak it.

Add some unflavoured medicinal mushroom powder into this mix before you serve it for some extra oomph! I like to use Lion’s Mane, or a blend of Reishi, Cordyceps, Shiitake, and a few others.

Not keen on a vegetarian dinner? Use pork or beef mince to replace 1/3-3/4 of the mushrooms. Sautee the mince off after the red onion, then proceed with the rest of the steps.

If you’re fodmap sensitive this recipe may give you some gas so you may choose to swap the mushrooms for pork or beef mince, skip the red onion and use the green part of the leek and spring onions only. You can probably handle some mushrooms, but maybe not this much.

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Do you have a New Year’s resolution?

Is it to get more energy, to have balanced moods, or to control your weight?

Maybe I can help. Read on, my friend.

Cooking your own food is one of the best things that you can do to improve your own health, for so many reasons:

• You cut out packaged food, which means you will be reducing the amount of additives such as sugar, salt and preservatives
• Cooking your own food means that you retain more of the important vitamins and minerals, such as vitamin B group and vitamin C which normally would be lost in processing and deteriorate on the shelf during storage
• You generally get a bigger variety and serve of vegetables
• You’ll be able to take control of your own portion size

If you can get comfortable at cooking your own meals, you will make the biggest and most long lasting changes you’ll ever make that will benefit your health.

‘I’m not a good cook’, I hear you say. You’re probably rolling your eyes, audibly groaning and about to close this window. But wait! I implore you – read on!

I get it, if you’re not a whiz in the kitchen, cooking for yourself can be overwhelming, boring and stressful.

Thankfully, it doesn’t have to be this way – the better you get at cooking, the more you come to enjoy it.

That’s why I made this ebook and meal plan – to help with one of the biggest hurdles of health, the struggle of cooking for yourself – this was created for the kitchen beginner.

In my clinical experience I realised that one of the key barriers to people improving their health was their diet, and one of the biggest barriers to improving their diet? The ability and enjoyment of cooking.

‘What can be done about this’, thinks I. ‘I need to provide people with the tools to learn how to cook, but there’s so much more they need to know with this!’

So I got to work and created a 3 week meal plan and nutrition guide designed to help people who struggle to know what to do in the kitchen, but it’s also going to be great for those people who want to know how to eat well, how to eat mindfully, and how to plan their own meals. If you’re a good cook, you’ll still enjoy this ebook and meal plan.

Something you might not know about cooking is that it actually helps to improve digestion – did you know that digestion begins in the mind? This is called the cephalic phase -here is when we start to think about food, anticipate food, and that’s when we start to make all of our digestive acids and enzyme. If we have good production of acids and enzymes this means the better we will be able to better digest our food and therefore the less bloating and digestive symptoms we will have.

This meal plan has been built around the concept of whole food. Whole food essentially means that food in itself has been minimally altered by processing and so it retains the more nutritional goodness.

While one the biggest things that you can do to improve your health is to start cooking for yourself, there’s so many barriers today – one of which is the lack of confidence in the kitchen. In my meal plan and ebook I have threaded throughout tips on how to cook so that you will finish this guide with more confidence to keep navigating the kitchen, as well as making your own meal plan.

There’s so many other things in this meal plans such as a guide to mindful eating and knowing how to balance your nutrients throughout the day.

This ebook and meal plan has been 3 years in the making (most of the delay comes from having had two kids in the process of writing it) but it’s also because I’ve put a lot of love and effort into it – writing the content, creating and testing the recipes, balancing the meals and menus nutritionally as well as designing a shopping list to go with the meal plan.

But ultimately what I want is for you to find it easy to follow, and simple to implement. What I want is for you to have to do minimum effort for maximum gain.

So if your goal is to lose weight, or to get more energy, or to feel better in yourself, then I strongly suggest checking out this meal plan.

For those with food intolerances, you can make substitutions if you need to be dairy free or wheat free, but currently this meal plan is not designed around avoiding food intolerances or allergies. It’s also not suitable for vegetarians or vegans (but I do have something in the works for for you guys).

All you need to do is follow this link and purchase the meal plan.

And because I love you so much I’m going to give you a discount for January – just enter the code newyears at the checkout and you’ll get 25% off (that’s a pretty awesome discount!)

Happy Healthy New Years!

CLICK HERE to buy the Kitchen Novice Meal Plan and eBook – valued at $24.95 (use code newyears in January ’19 to get 25% off)

The post One of the most effective and long-lasting ways to improve your health appeared first on Alison Mitchell Naturopath.

If you struggle to get your children to eat their daily 5 serves of veggies, sometimes it can help to sneak some veggies into their meals. Why not try this recipe: Meatballs that are packed full of veggies.

A hit with kids, and adults like them too.

When it comes to serving vegetables up to toddlers, I like the approach of “hide some, show some”. This way, there is a good chance at least some vegetables will be consumed, but at the same time normalises vegetables by displaying them next to the other favourite foods. I don’t make a big song and dance about vegetables, and I also try to make sure they taste good i.e. aren’t overcooked and are well seasoned. By treating vegetables like any other food, it has helped to reduce the likelihood that Ash will realise I am emotionally invested in his eating veggies, and therefore use that against me (as toddlers are known to do). So far this has been working for me and Ash doesn’t have an aversion to vegetables. There’s a part of me that still wants to make sure I’m getting as much in as possible and I feel that I need to sneak them in to achieve this.

One of the ways I like to hide some veggies is in this variation of meatballs. It makes them a lot softer than conventional meatballs, which I think is good for young children as they can be easily broken into toddler sized mouthfuls. I then serve it in a tomato based sauce alongside some pasta, and you can add in some visible veggies such as broccoli, peas, mushroom or slices of zucchini.

If your child is exceptionally adverse to the sight of vegetables you might want to puree the vegies before mixing it in, peel the zucchini and omit the spinach.

Hidden-Veg Meatballs

Makes 3 meals worth

Ingredients

• 250g beef mince
• 1 medium carrot
• 1 medium zucchini
• 1 handful sized chunk pumpkin
• 2 handfuls baby spinach, very finely chopped
• 1 tsp dried oregano
• 1/2 tsp onion powder
• 1 tsp turmeric powder
• 4 tbsp flour
• 2 eggs
• 1 tsp salt

Method

1. Grate the carrot, pumpkin and zucchini into a bowl.
2. Add the mince, spices, flour, eggs and salt.
3. Using gloved hands, squish the ingredients altogether until it is really well combined.
4. Heat a frying pan over medium-high heat.
5. Add a splash of olive oil, then cook the meatballs in batches. Because they are quite soft you won’t be able to make perfectly shaped meatballs. I find it’s easier to use my hands to get a rough golf ball shape and then put it straight into the pan. Once one side of it is browned, turn it over using a wooden spoon or tongs, until all surfaces are browned and it is cooked through (approx 4 minutes).
6. Place the cooked meatballs onto paper towel to drain the excess oil whilst you cook the remaining batches.

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Want something tasty and fresh to serve with your New Years meal? This recipe is a big crowd pleaser. The dressing is asian inspired but it can easilly be served with a big variety of meals.  Not just suitable for a big day though, this dish is a great salad for mid week dinners or lunches as well.

~Serves 4-6~

Ingredients

• 2 carrots
• 1 red onion
• 2 tsp sea salt

• 1 large handful coriander, mint and basil or dill, roughly chopped.
• 1 cucumber, thinly sliced into batons or ribbons.
• 2-3 large handfuls (about 700g) red or wombok (Chinese cabbage) leaves
• 1 long red chilli, finely chopped.
• 1 handful bean sprouts

Dressing

• 125ml rice wine vinegar
• 55g brown sugar
• 100ml extra virgin olive oil
• 1 tbsp sesame oil
• 3 tbsp soft brown sugar or grated palm sugar
• 3 tbsp soy sauce
• 1 thumb size piece of ginger
• 2 garlic cloves

Method

Julienne the carrot and thinly slice the onion, then combine with the salt in a non metal bowl and allow them to sit for 30 minutes.

Grate the ginger into your serving bowl (or a plate, and squeeze out the juice from the ginger). Crush or grate in the garlic, then whisk together with the rest of the dressing ingredients.

Shred the cabbage with a knife or with the slicing attachment in a food processor and dump on top of the dressing. Add the cucumber, bean sprouts and chilli and mix through.

Squeeze out the liquid from the carrot and onion then add to the rest of the slaw along with the herbs, then mix through again and serve.

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I love my dehydrator, and in summer I seem to have it running almost every second day. I like to make all sorts of snacks in it like jerky, kale chips, dried fruit and even good old fruit leather (I loved roll ups as a kid).

Store bought dried fruit often has sulphur added to preserve it and retain the colouring (especially so for apricots) which can flare up the symptoms of asthma and other allergies. Making it yourself is easy, affordable and satisfying.

These are some of my favourite things to make with the dehydrator, if you don’t have one at home you can use the oven at really low setting and it will usually turn out just as well.

Dried fruit

SO simple to do, all you need to do is to cut the fruit into bite sized pieces and lay them out on the trays, then dehydrate at the lowest setting for a few hours or until dry. They will keep for a month or so in an airtight container, if they don’t get eaten before then that is! 

Fruit leather

In a blender blitz the washed and diced fruit until it forms a paste. If you wish you can add a little water, sugar or lemon juice to thin it if if it particularly thick. If using fruits like plum, apple or pear you may need to cook them down a little first.

Line the dehydrator trays with baking paper (allowing a gap at the outside for air to move through) and pour on the paste, spreading into a thin layer. You could sprinkle with chia seeds at this stage to add a bit of extra crunch.

Dehydrate at the lowest setting for 4 hours or until it turns into the right texture (it may need longer but you don’t want it to dry out too much so check it every hour after 4 hrs).

Flavour ideas:

• Strawberry
• Strawberry and Peach
• Raspberry and Peach
• Blueberries and Pear
• Blueberries and Goji
• Banana and strawberry
• Banana and Peach
• Plums
• Green apple, cinnamon and baby spinach
• Apricot, honey and lemon

Kale chips

You can make these in the oven, but it’s also super simply to make these in the dehydrator. Just cut or tear the kale leaves into bite sized pieces and lay out on the trays. You can sprinkle with a little salt or spice. If you want to get fancy with oil based flavourings these may be best done in the oven.

‘Cheesy’ Capsicum and cashew kale chips

• ½ red capsicum (finely chopped)
• ½ cup nutritional yeast
• Juice of ½ lemon
• 1 cup cashews, soaked overnight
• Pinch of garlic powder, cumin, smokey paprika, cayenne (optional)
• Pinch of salt and pepper
• 1 bunch kale (the curly leafed version is best)

In a small blender whiz up a handful of pre-soaked cashews, half a capsicum (finely chopped), lemon juice, nutritional yeast, the spices, salt and pepper. Blitz together until it forms a paste, adding a little water if needed to make it blend more easily.

Wash and dry the kale and spread the paste onto the leaves, trying to get it evenly distributed. It probably won’t stick to it perfectly, so you’ll need to pat some extra on once you’ve laid them out.

Spread the kale leaves onto the dehydrator trays and leave to dehydrate at 45C for a few hours or until crispy. Alternatively you can lay them on a tray and bake in the oven at a low heat for 40-50 minutes.

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Dehydrated Kale leaves, aka Kale Chips are all the craze at the moment. If you haven’t tried them then I wouldn’t blame you for thinking they are an overrated hippy fad food – and I’m not saying they’re comparable to your normal potato chips, but if you’re looking for something you can munch on guilt free, Kale Chips are an awesome snack in their own right. Healthy, crispy and moreish, capable of carrying a big variety of flavours, Kale Chips are a winner in my eyes.

Using nutritional yeast in the coating provides a cheese-like flavour, and the cashews provide an extra level of crunchiness.

Ingredients:

• 1 bunch of kale leaves, stems removed, washed and cut into medium sized pieces.
• 2 cloves of garlic
• 1 cup of cashews, soaked for at least 2 hours.
• 1/4 capsicum (any colour is fine, I used red)
• 1/4 cup nutritional yeast
• 1/2 tsp dried chilli flakes or 1/4 tsp chilli powder/cayenne
• salt and pepper to taste

Method

Drain the cashews, reserving some of the water

Blend the ingredients in a food processor until smooth, adding a little of the water if it’s not blending smoothly enough

Coat the kale leaves with the cashew mixture as evenly as you can, then lay onto the dehydrator trays, and sprinkle with salt and pepper.

Dehydrate at 45°C for 2-4 hours until dry.

The post ‘Cheesy’ Chilli Kale Chips appeared first on Alison Mitchell Naturopath.

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Scrambled Eggs with Smoked Salmon

• 2 eggs
• 1 tbsp cream
• 1 splash water
• Salt and pepper, to season
• 1 slice smoked salmon
• 1 pinch of grated cheese
• Dill, to serve

Combine everything except the salmon and dill in a bowl and mix with a fork to combine. Melt some butter in a pan on medium heat, and pour in the egg mixture. Break the salmon into large chunks and scatter over the egg mixture. Once the eggs have started to firm up a little around the edges, gently scramble the eggs by pulling the eggs from the outside of the pan into the middle with a wooden spoon, rotating this action around the pan. At some point you may need to flop larger sections of the eggs over to cook it evenly.
Spoon into a bowl and sprinkle over the dill. Enjoy!

Toasted Muesli

Ingredients

• 3 cups rolled oats
• 3 tbsp maple syrup
• 1-2 handfuls of chopped dried fruit (dates, cranberries, raisins, goji berries, apicots)
• 1 tbsp sesame seeds
• 2 tbsp LSA
• 3 tbsp shredded coconut
• 4 tbsp seeds (sunflower and pepitas)

Method
1. Spread oats on a large flat oven tray add the maple syrup a little bit at a time, you just want the oats to be a little wet not drowning. Stir through then you bake it in the oven till the oats are golden and crunchy. Allow to cool.
2. Bake the almonds and coconut until golden.
3. Mix all the ingredients in a bowl.
4. Store in an airtight container.

Bircher Muesli with Fruit

Note: In winter, use plump soaked raisins and pears.

Ingredients

• 2 cups rolled oats
• 1 cup apple juice (choose the organic cloudy looking one, the regular type is too sweet)
• 1 cup coarsely grated apple
• ½ cup natural yoghurt
• Juice of 1 lemon
• ½ cup sliced peaches and nectarines
• ¼ cup mixed berries
• 2 tbsp honey

Method
Place oats and apple juice in a bowl and soak for 1 hour, or overnight. Add grated apple, yoghurt and lemon juice to oat mixture and mix well. Spoon into serving bowls and top with fruit. Drizzle with honey. Serves 4.

Chia Pudding with Fruit and Caramelised Buckinis

Ingredients

• 1-2 tbsp chia seeds
• ½ cup kefir
• 1 kiwi fruit, peeled and chopped
• 1 soft in season fruit, e.g. persimmon, fig, peach
• 2 tbsp caramelized buckinis (I use Loving Earth)
• Vanilla extract
• Hydrolysed gelatin powder (I use this brand)

Method
Pour kefir into bowl and stir through gelatin powder and vanilla.
Stir through chia seeds and allow to sit for a few minutes to swell up.
Add fruit of your choice and top with caramelized buckinis.

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The post 4 Breakfast Recipes appeared first on Alison Mitchell Naturopath.

Ok, this smoothie is seriously yum!  Who doesn’t love peanut butter?  I think peanut butter is an under-used ingredient in a lot of smoothie recipes, so this time I made it the focus. Smoothies are quick, tasty and easy to make, plus you can make them as healthy (or unhealthy) as you’d like.

(I didn’t have any bananas at home, but you could definitely add one to thicken this baby up, oh and feel free to add some greens to this as well!)

Ingredients

• 1 generous dessert spoon of peanut butter (as natural as you can find, my favourite is Pic’s Really Good)
• 1 tsp Maca powder (This is a superfood, great for energy and reproductive health.  It’s taste varies between brands, and while I don’t mind it, it’s not for everyone.  Fortunately it’s disguised perfectly by peanut butter.  You can usually find Maca at health food shops, or online e.g. at Loving Earth.)
• 1/2 – 2/3 cup milk of your choice (e.g. almond, rice or oat)
• 1 date, deseeded and finely chopped
• 1 tsp cocoa powder
• 1 tbsp yoghurt
• 4-6 ice cubes

What next?

Add all ingredients to your blender, blitz until the ice and dates are broken down, pour into glass and enjoy!!

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