Healthy Recipes

Healthy BLT Sandwich Recipe

Swap that traditional, carb-filled BLT for our healthier version, which will be kinder to your waistline in the long-term.

Omit the white bread in favour of whole-grain or lettuce leaves and pack with tomato, rocket, and other vegetables for extra crunch.

RELATED: Healthy Oat Pancakes With Crispy Bacon And Ricotta

Serves: 2

Ingredients

4 rashers smoked bacon

2 slices wholemeal (multigrain bread)

4 cos lettuce leaves

2 tomatoes

1/2 clove garlic

300g rocket

1 tbsp olive oil

2 tbsp avocado

Method

  1. Grill the bacon and bread on a lined tray for 5 minutes or until crispy.
  2. Wash and dice the tomatoes, then prepare the lettuce and rocket.
  3. Rub the bread with garlic and olive oil, then add the avocado, cos lettuce, bacon, tomato, and rocket before topping off with some cracked black pepper.

Image via Babble

March 12, 2015

5-Minute Hummus Recipe

Hummus is a middle eastern dip or spread, made mostly from chickpeas. It is high in iron and Vitamin C and makes a great, healthy snack for kids and adults. You can serve with pita bread as a dip, use it on sandwiches, eat with falafel or even with carrot and celery sticks.

RELATED: Traditional Shakshuka breakfast recipe

Ingredients

15-ounce can chickpeas, rinsed
1 clove garlic
1/4 cup olive oil
2 tbsp lemon juice
2 tbsp tahini
1 tsp ground cumin
Kosher salt
Paprika and flat bread to serve
Method
  1. In a food processor, puree the chickpeas, garlic, olive oil, lemon juice, tahini, cumin, and ¾ teaspoon of salt until smooth and creamy. Add 1 to 2 tablespoons water as necessary to achieve the desired consistency.
  2. Transfer to a bowl. Drizzle with olive oil and sprinkle with the paprika before serving with flat bread.
September 25, 2014

Sweet Potato and Tofu Burger Recipe

Love a burger that satisfies your junk food craving but is actually good for you? We all do! Here’s the recipe that will make you feel like a burger queen.

Ingredients

1 sweet potato

1/3 block of extra firm tofu (from a 14 oz package)

1 tablespoon tahini

2 teaspoons maple syrup

1 teaspoon minced rosemary

1 teaspoon paprika

1 clove garlic, minced

a few pinches of salt

A few grinds of pepper

About 1/2 bread crumbs or panko

Slider or regular hamburger buns

Hamburger fillings: avocado, onion, arugula – whatever you like!

Method

  1. Preheat oven to 425 degrees F.
  2. Peel and bake sweet potato, then mash in a large bowl.
  3. Crumble firm tofu with your hands, into bowl of mashed sweet potato and combine with a fork.
  4. Mix in tahini, maple syrup, garlic, rosemary, paprika, salt & pepper.
  5. Using hands, mould mixture into patties.
  6. Put breadcrumbs or Panko on a plate and coat the outside of each patty with crumbs.
  7. Bake patties for 15-20 minutes or until edges are brown and crisp. You could also pan-fry the patties, however, you run the risk of them falling apart.
  8. Serve with fillings.

Image via Yummly

August 10, 2014

Strawberry Bruschetta Recipe

Looking for a quick and easy lunch idea which won’t take hours to prepare? Bruschetta is a filling meal or snack which allows you to add your favourite toppings, and is a tasty variation from the classic tomato recipe. Cut the recipe in half if you want to try this delicious meal as a snack throughout the day or night.

Ingredients

12 slices French baguette bread

1 tablespoon butter (softened)

2 cups chopped fresh strawberries

Directions

  1. Preheat your oven’s broiler (or grill) to 180ºC or 350ºF. Then spread a thin layer of butter (or even avocado if you wanted a healthier alternative). Then arrange the slices of bread on a tray lined with baking paper.
  2. Cook bread for 1-2 minutes or until lightly toasted, then leave out to cool down.
  3. Chop up the strawberries and arrange on each piece of bread. Then pop them back into the grill for an extra 3-5 minutes or until golden brown. This will caramelise the entire dish without completely melting it down.

Recipe and image via All Recipes, Home Is Where The Boat Is

July 24, 2014

Cauliflower Crust Pizza Recipe

Looking for a healthier alternative to the classic pizza recipe? A cauliflower base is an ideal since it is a low carbohydrate alternative – great for those who wish to cut down on gluten or grain-based foods. Finish with your favourite toppings to make the pizza unique and tasty.

Ingredients

650g cauliflower (chopped)

1 egg

2/3 cup finely grated parmesan

1/3 cup passata

1/3 cup green olives (pitted)

1 chorizo

10 fresh thyme sprigs

Method

  1. Chop up the cauliflower into fine pieces then pop into the food processor. This will help to break it down further and prepare it for the base.
  2. Place the cauliflower into a small bowl, then into the microwave for 8-10 minutes. Cover with a lid to avoid spills.
  3. Drain to remove any excess water, and then press down with a wooden spoon. Then combine the lightly whisked egg, and half of the parmesan cheese with the cauliflower.
  4. Preheat the oven to 210ºC (or 410ºF) and line a pizza tray with baking paper. This will avoid the chance of the base sticking to the tray. Then press the cauliflower mixture well onto the tray and bake for 20-25 minutes or until golden-brown.
  5. Finally spread the passata over the entire base, then sprinkle with your favourite choice of toppings. In this case the olives, chorizo, thyme and remaining ingredients before baking for another 7-10 minutes.

Recipe and image via Taste, The Vintage Mixer

July 23, 2014

Green Wake-Up Juice Recipe

Juice Master Jason Vale’s morning juice recipe will give you more live nutrients than most people consume in a week!

Ingredients
1/2 cucumber
1 stick celery
1 cup spinach
6 green apples (preferably Golden Delicious)
1/4 lime, peeled
1/2 inch fresh ginger

Method
1. Simply juice all the ingredients, pour into a glass over ice, drink and enjoy!

What’s your favourite green juice recipe?

March 10, 2014

5 Delicious Ways to Cook with Coconut Oil

Not a day goes by when we’re not using coconut oil, whether it be for skin, hair, or in the kitchen. Here are some of our favourite ways to cook with coconut oil.

1. Fry eggs
Start your weekend with a healthy fry-up! Cook your sunny-side ups in coconut oil, they won’t stick to the pan and it gives the eggs a delicious flavour.

2. Popcorn
Forget butter on your homemade popcorn, melt coconut oil and pour over a bag of freshly-popped microwave popcorn. Sprinkle with salt, herbs or parmesan and shake. Yum!

3. Smoothie
Make the most of summer fruit by turning them into a tropical fruit smoothie – with coconut oil. Add a tablespoon to mango, berries and papaya for a delicious superfood smoothie.

4. Curries
Start your curry base in coconut oil instead of vegetable oil, and you’ve already added a stack of flavour. Simply sauté garlic, ginger and onions in coconut oil, then added toasted spices like cumin, coriander and turmeric, and you’ve got the base to an amazing curry!

5. Salad dressing
Try this Asian cabbage salad: finely slice wombok (Chinese cabbage), cherry tomatoes, cucumbers and carrots and add to a bowl. Melt 1-2 tablespoons of coconut oil and stir together with a few drops of fish sauce, soy sauce and finely sliced chills. Pour over the cabbage salad. Sprinkle with sliced almonds.

What are your favourite ways to cook with coconut oil?

February 21, 2014

How to Pack a Healthy and Delicious Lunch Box

With kids about to go back to school, you want to make sure they have a healthy lunch but one that they’ll enjoy too. Accredited practising dietitian Kate Di Prima shares her best lunch box tips to keep you and the kids happy.

1. Plan to cook extra at dinner so there are dinner leftovers for sandwich and wrap fillings.

2. Pre-cut fruit and salad vegetables (score mango, slice peach, peel slice carrot, chop cucumber) and wrap in plastic wrap or store in containers in the fridge.

3. Pre-slice cheese to reduce the need for kids to use sharp knives.

4. Bake at home on the weekends and store items in an airtight container or wrap individually in plastic wrap and freeze. Baking at home is also a great way to secretly include more fruit and veggies in the lunch box.

5. Buy yoghurt and custard tubs in 100-125ml ready to grab portion packs.

6. To reduce the need for plastic wrap, purchase small containers that can fit in the lunch box and be washed out at the end of the day.

What are your kids’ favourite school lunch recipes? Share your lunch box ideas in the comments!

 

January 23, 2014

Detox Salad Recipe

Naturopath Michèle Wolff, author of Digestive Solutions, shares an easy January cleanse recipe for detox salad. The salad rids the body of toxins, cleanses your digestive system and gives your body a boost of vitamins and nutrients. Eat it anytime you need a healthy pick-me-up!

Ingredients

Large handful of rocket
Large handful alfalfa sprouts
Large handful chopped parsley
Sprinkle of sunflower and sesame seeds
Juice of 1/2 lemon
Olive oil to taste
Crushed garlic, if desired

Method

1. Combine all ingredients together and serve. You can also add a boiled or poached egg, and goat’s cheese for added flavour.

Michèle Wolff is a leading health practitioner and a qualified naturopath, nutritionist, herbalist and nurse, owner of Ultimate Detox Solutions. Her new book ‘Digestive Solutions – 101 Proven Methods to Solve Your Tummy Problems Naturally’ is available from bookstores and good online booksellers. Visit www.digestivesolutions.com.au.

January 8, 2014

Hangover Juice Recipe

Forget hair of the dog: Juice Master Jason Vale shares his ultimate hangover juice recipe – perfect for the silly season!

Mixed berries, fresh banana, low-fat live yogurt, fresh OJ… and a little stroke of the head.

A little worse for wear? Too much of the amber nectar? Feeling like your head is about to explode? Never fear, Recovery Angel to the rescue! This hangover helper is one of the most popular smoothies at our Juice Master Juice ‘n’ Smoothie bars, so if you are out and about, or too hungover to actually make it yourself, come and see us and we’ll make you one!

Ingredients

1 large orange (peeled but keep the pith on)
1 large handful mixed berries – strawberries, blackberries, raspberries 1 banana (fairtrade where possible)
100g low-fat live yogurt
4 ice cubes

Method

1. Juice the orange and pour into the blender. Add all of the ingredients and blend until smooth. If you wish to make this in super-fast time, you can get some fresh non-concentrate orange juice and pour into the blender with the other ingredients – this saves cleaning the juicer!

Juicy Note: When you feel your head pounding after a night on the drink, most of what you are feeling is blood trying to pump through a dehydrated brain – nice!

How will it help my throbbing head and aching bod?

The oranges are rich in vitamin C, folic acid and an array of minerals, such as potassium – all of which are depleted by heavy drinking. The natural bacteria help replenish natural bacteria in the gut, quelling any nausea or an upset stomach. The natural sugars help to raise depleted blood sugar levels, and the organic water flowing through nature’s finest fruits will re-hydrate your system.

December 25, 2013

Michelle Bridges’ Not-so-Naughty Nachos Recipe

Who doesn’t love nachos? But this addictive corn chip snack is laden with calories and fat. Luckily The Biggest Loser’s Michelle Bridges shares a recipe for low calorie nachos that tastes as good as the real thing.

Extract from the book Get Real!: Inspiring Stories and lessons from the Michelle Bridges 12 Week Body Transformation revolution by Michelle Bridges and photography by Jane Allen published by Viking RRP $24.99. 

Try this for a guilt-free snack. Nachos? No worries!

Serves: 2

323 calories per serve

Prep time 20 mins  Cooking time 25 mins

Ingredients

1 slice wholemeal mountain bread olive oil spray
1 medium  onion, finely chopped
1 clove garlic, crushed
½ teaspoon chilli powder
1 medium  celery stalk, chopped
100 g lean beef mince
100 g canned lentils, drained
200 g canned tomatoes, diced
1 medium  tomato,  diced
½ medium avocado, diced
¼ cup fresh coriander leaves
1 tablespoon low-fat sour cream
1 tablespoon grated parmesan cheese

Method

1. Preheat the oven to 180°C (160°C fan-forced).

2. Cut the mountain bread into small triangles and place on a baking tray. Bake for 5−10 minutes or until crisp.

3. Lightly spray a frying pan with olive oil and place over medium heat. Add the onion and garlic. Cook, stirring often, for 2−3 minutes or until the onion is soft. Add the chilli powder and cook, stirring, for 1 minute.

4. Add the celery and cook, stirring occasionally, for 5 minutes.

5. Add the mince and cook, stirring with a wooden spoon to break up any lumps, for 3−5 minutes or until browned.

6. Stir in the lentils and canned tomatoes. Simmer over a medium−low heat for 8 minutes or until most of the liquid has absorbed.

7. Combine the fresh tomato, avocado and coriander in a bowl.

8. Assemble the mountain bread crisps on a large plate and top with the beef mixture, salsa and sour cream.

9. Sprinkle with the parmesan to serve.

michellebridges

November 19, 2013

Healthy Chocolate Cake Recipe

This recipe for sugar, dairy and gluten-free chocolate cake is packed with superfoods and is a piece of cake to make (pun intended!).

This healthy chocolate cake recipe is an adaption from a Nigella recipe, but changed to suit the parameters of my diet: soy, dairy, sugar and gluten free – and organic where possible. It also has a low glycemic index.

My favourite thing about this recipe is the amount of good things in it; particularly the coconut oil, cocoa powder and almond meal.

Pure, virgin coconut oil is nature’s best source of lauric acid, high in vitamins K and E which is great for your heart and cholesterol, fights bugs to keep you healthy, and has amazing properties for your skin and hair.

Cocao powder is super high in antioxidants (flavonoids), has phenethylamine which works as a mood elevator and has the ability to reduce the risk of blood clots, boost cognitive performance and lower high blood pressure.

Almond meal is packed with protein, antioxidants, monounsaturated fats (the good ones), and vitamin E, magnesium and potassium and is great for digestion.

This makes a small cake, so double the quantities if you’re using a regular cake pan.

Ingredients

1/3 cup coconut oil
3 tablespoons cocao powder
1/4 cup boiling water
1 teaspoon vanilla extract
3/4 cup almond meal
1/4 teaspoon baking soda
Small pinch salt
1/2 cup coconut sugar
1 egg
Small shake desiccated coconut

Method

1. Preheat oven to 170°C, oil and paper a small (11cm) cake tin.

2. Sift cocoa and whisk with boiling water, add vanilla extract and leave to the side to cool (not in the fridge, if the mixture is too cold it will affect the coconut oil later).

3. Combine almond meal, salt and baking power in a small bowl.

4. In a separate bowl, combine sugar, oil and egg, and beat with an electric mixer. Make sure the coconut oil is liquid. Whisk until creamy. With the beater on a low setting, slowly add the cocoa mix and almond mix. If too runny, add a dash of desiccated coconut.

5. Pour into the cake tin and bang the tin on the tabletop to even out the mixture. Bake for about 25 minutes (or an hour for a larger cake). I find the best way to check if the cake is ready is to see if the sides of the cake have come away from the tin slightly, and to skewer the centre, it should still be slightly moist. Just try not to open to oven unless you have to – it makes the centre of the cake sink.

6. Remove from oven, leave to cool in the cake tin for 10 minutes, and then remove from tin and leave to cool on wire rack.

What’s your favourite healthy dessert recipe?

Kate Jones blogs about writing and pop culture at Calvicle Capitalism.

October 7, 2013

Quick Dinner Ideas: One-Pot Farro with Tomatoes

This delicious quick dinner recipe comes from Deb Perelman’s Smitten Kitchen food blog, where it has become a bit of a cult classic in just a few months. And for good reason. This is going to become a dinner staple recipe (it has for me).

This one-pot recipe couldn’t be easier to make and is a real 30-minute meal. If you’ve always wanted to try farro, or want to eat more of it but are looking for new farro recipes, this is the dish for you. It’s a healthy dinner but feels luxurious. You simply add farro to a pot, throw in a few basic ingredients (as Deb says, who doesn’t have an onion and some tomatoes that need to be used up?) and you have an easy dinner that is much more than the sum of its parts. The farro cooks in its own delicious stock of garlic and tomatoes, the onions become soft and sweet, and it’s finished with a glug of good olive oil and a showering of parmesan. This is one of those dishes where it’s worth dusting off that expensive gift bottle of olive oil that you never use, as you’ll really taste it as the seasoning at the end.

Even better, this recipe is a blank canvas for other flavours and ingredients. I like to throw in a handful of rocket or baby spinach in the last minute of cooking just until it wilts. Have a few loose mushrooms rolling around the fridge? Slice and add them. Throw a fried egg on top. Not sure about farro? Use couscous. And leftovers make a great next-day lunch idea.

Serves: 2

Ingredients

2 cups water
1 cup farro
1/2 large brown or Spanish onion
2 cloves garlic
250g cherry tomatoes
1 1/4 teaspoons sea salt
Up to 1/4 teaspoon red chili flakes (optonal)
1 tablespoon extra virgin olive oil, plus extra for drizzling
Few basil leaves, cut into thin ribbons
Freshly-grated parmesan cheese, for serving

Method

1. In a medium cast-iron pot or saucepan, add the water and farro while you prepare the other ingredients.

2. Add each ingredient to the pot as you finish preparing it: thinly slice the onion into quarter-moons. Thinly slice garlic cloves. Halve the cherry tomatoes. Add salt, pepper flakes (to taste) and 1 tablespoon olive oil to the pot, and set a timer for 30 minutes.

3. Bring uncovered pot (you won’t need a lid) up to the boil, then reduce to a gentle simmer, stirring occasionally. When the timer rings, the farro should be perfectly cooked (tender but with a pleasant chew), and the cooking water should be almost completely absorbed. Check for seasoning. If the farro is still hard, keep it simmering for another 5 minutes.

4. Serve with a glug of your best extra-virgin olive oil, basil leaves and shavings of freshly-grated parmesan.

What’s your favourite one-pot meal?

September 23, 2013

Spiced Pork Cutlets With Blood Plum Sauce

We all love pork cutlets, but sometimes they can get a little boring. Give them the sweet and sour treatment – but forget those gluggy sauces you remember from your take-away. It’s easy to recreate those flavours with natural ingredients!

Ingredients – serves 4

1 tbs ground five spice

Freshly ground white pepper

2 tbs peanut oil

4 x 200g Frenched pork cutlets

Steamed Chinese broccoli and steamed rice, to serve

Blood plum sauce

½ cup water

75g (1/3 cup) brown sugar

3, about 250g blood plums, quartered

1 tbs Shao Xing rice wine

1 cinnamon quill

4cm piece ginger, julienned

2 star anise

2 tbs fish sauce

2 tsp malt vinegar

Method

1. Preheat oven to 180°C fan-forced.

2. Combine five spice, pepper, oil and salt in a shallow dish. Coat pork cutlets in marinade.

3. Heat a large non-stick ovenproof frying pan over medium-high heat. Cook cutlets for 2 minutes
each side, then transfer to oven for a further 5 minutes. Remove from oven, transfer to a plate,
and cover loosely with foil. Allow to rest for 5 minutes.

4. Meanwhile, to make sauce, combine water and sugar in a saucepan over medium heat, stirring
until dissolved. Add plums, cinnamon, star anise and ginger, stir to combine. Bring mixture to
the boil, then reduce heat to medium-low and continue to simmer, covered, for 6 minutes or
until plums are tender. Add fish sauce and vinegar, stir to combine. Remove from heat and keep
warm.

5. Serve pork with plum sauce, broccoli and steamed rice.

Which Asian take-away favourite would you like to see get a healthy makeover?

January 24, 2013

Meat Free Monday: Avocado Melt

An avocado melt is the perfect easy dinner for the start of the week. Try our roasted mushrooms and corn version, or add your favourite vegetarian fillings for a healthy twist.

Serves: 8

Ingredients

4 x Panini, cut in half

10 mushrooms, washed and sliced

2 avocados, pip and skin removed, diced

200g creamed corn

2 shallots, finely diced

1 egg

Salt

Paprika / pepper

Method

1. Combine mushrooms, avocado, corn, shallots and egg in a bowl and season with salt. Spread mixture evenly over 8 panini halves.

2. Place on a baking tray in an oven preheated to 180C for 10-15 mins or until golden brown.

3. Sprinkle with paprika or pepper to taste.

What’s for dinner tonight?

March 12, 2012

How To Make Almond Milk

Almond milk is packed with antioxidants and vitamins which may help to reduce to risk of heart disease and even certain cancers. Here’s how to make the delicious drink to enjoy over cereal, in shakes or on its own.

Makes: 1 litre

Ingredients

350g almonds, flaked

1 litre distilled water, warm

100g raisins

Method?

1. Place the almonds, raisin and warm water in a blender, and blend on medium for about 1 minute. Strain mixture though a fine sieve and discard pulp.

Note: If time allows, it is best to soak the almonds in water overnight before blending (strain and discard soaking water).

Recipe: Kamalaya Hollistic Spa and Detox Resort, Koh Samui.

What is your favourite healthy drink?

March 5, 2012

How To Stay Fit And Healthy During The Holidays

Amongst the eating, drinking, family get-togethers and sales shopping, it’s important to maintain your health over the holidays. Keep these tips from Hopewood Health Retreat naturopath Jenny Colless-Buhn in mind and you’ll feel happier and ready to enjoy the festivities.

1. Eat lots of fresh fruit and vegetables Think colour when eating fruit and vegetables. Eating a variety of different colours gives your body a wide range of valuable nutrients like vitamin A, C, potassium, magnesium and fibre. 2. Limit processed foods, sugar and saturated fats Most of your energy comes from the quality of the foods you eat. Natural foods will ensure that you’ll feel more energised and more able to keep on top of your busy Christmas plans. 3. Drink water In Australia, Christmas can be one of our hottest periods of the summer. Don’t fall into the trap of spending the day racing around, not thinking about your hydration levels. Drink plenty of fluids (not sugary ones!) to keep yourself hydrated and you will concentrate better, look better and feel better. Quick tip: Start your day with 25% lemon juice in warm water – a great source of vitamin C! 4. Don’t overindulge All those delicious offerings can be tempting, but you’ll enjoy it more if you keep your portions small. Focus on the taste and not the quantity. Too many sweets and rich food can be hard for your body to process, resulting in headaches, stomach pain, and a feeling of sluggishness. Be sure to practice moderation when it comes to food and your body will thank you. 5.Have healthy snacks handy Why not freeze some berries into ice cubes and add them to your drink or have as an ice block? There are many beautiful fruits in season now—mango, nectarines, peaches, apricots—why not slice some up and arrange them artfully on a snack tray? Quick tip: When preparing a meal, aim to have 60% salad on your plate. 6. Keep up your regular exercise plan Regular movement is important to keep the body healthy and well tuned. Exercise increases the metabolism, gives a feeling of wellbeing and is known to give you more energy. You’ll find those tired, stressed feelings can disappear with a simple walk or yoga stretching. 7. Be sure to get enough sleep and relaxation You can’t handle all the tasks of the Christmas period along with your normal work and lifestyle if you don’t give yourself the chance to rest. Practising meditation or listening to a relaxation tape for 15 minutes can do wonders to restore your vitality. Quick tip: Limit your caffeine and alcohol intake to ensure a good night’s sleep. 8. Remember what the holidays are all about As the list of things to do grows longer and time grows shorter, it is easy to lose sight of what is important to us at this time. Don’t forget what Christmas and the holidays mean to you. Whenever you feel overwhelmed by all your holiday preparations take a moment to yourself and put everything back in perspective.

December 28, 2011

Healthy Hearty Recipes

Eating the right foods to suit the season can, according to ancient Chinese medicine, help alleviate all sorts of emotional and physical symptoms. These delicious, wholesome recipes will warm you up this winter!Baked Vegetables

Serves 6 as a side dish or 2 as a main meal

This simple dish support and calms the liver, relieving mild depression, frustration and anger. It also dries damp, strengthens the heart, supports the blood, warms the body and enhances digestion.

  • 1 small onion, finely chopped

 

  • 1 clove garlic, crushed

 

  • 1 teaspoon olive oil

 

  • 3 carrots, halved

 

  • 4 parsnips, in big chunks

 

  • 6 small beetroot

 

  • 3 potatoes, halved

 

  • 3 small kohlrabi, cut in half (if not available substitute turnip)

 

  • 5 tablespoons nuts and seeds, ground

 

  • 1 teaspoon kelp powder

 

  • 2 teaspoons cinnamon

 

  • 1 tablespoon soy sauce

Heat oven to 180c. In a wok over a medium heat, saute onion and garlic in oil until clear. Add root vegetables, continue to saute for another five minutes IN a bowl thoroughly mix all other ingredients with 3/4 cup of water to create a gravy. Transfer vegetables from frying pan to a lightly oiled baking dish. Cover with gravy. Cover with lid and bake for an hour, when vegetables should be soft enough to easily penetrate with a fork. Serve.

Lentil-walnut bake

Serves 6

This dish provides support to the heart and kidneys. Physically, it warms, strengthens and comforts. Emotionally, foods such as lentils and walnuts help us feel grounded and able to cope. The rising pungency of wheat germ helps lift depression and stagnancy that causes frustrations and irritability.

  • 1/2 onion, finely chopped

 

  • 1 teaspoon olive oil

 

  • 2 cups cooked lentils

 

  • 1/2 cup wheat germ

 

  • 1/2 cup whole-wheat breadcrumbs

 

  • 1/2 cup walnuts, chopped

 

  • 1/2 teaspoon dry sage or 1 teaspoon chopped fresh sage

 

  • 1/2 cup lentil broth or vegetable stock

 

  • 1 tablespoon apple cider vinegar

 

  • pinch of salt

Preheat oven to 180c. Saute onions in oil. Combine with other ingredients and pack into a large loaf dish that has been pre-oiled. Cover, and bake for 30 minutes. Remove and cook for a further ten minutes. Serve.

From Food for the Seasons by Dr Lun Wong and Kath Knapsey.

July 16, 2002