Tatziki Dip

Ingredients

·         300gm natural or Greek yoghurt

·         1 medium cucumber

·         2 large cloves garlic, crushed

·         Black pepper

·         1 ½ tbsp. white wine vinegar

·         ¼ cup dill, chopped

Method

Grate the cucumber and squeeze the liquid from it. Combine with other ingredients and refrigerate before serving

Tandoori Chicken

TANDOORI CHICKEN A delicious Indian style dish Ingredients 4 palm size portions of chicken breast 200 g natural yoghurt (no added sugar) 1/2 tablespoon fresh ginger, grated finely 1/2 tablespoon garlic, grated finely 1/2 tablespoon tandoori paste 1 teaspoon cumin seeds, ground 1 teaspoon ground coriander 1/2 teaspoon garam masala 1/4 teaspoon chilli powder 1/4 teaspoon turmeric powder Salt to taste

Method In a bowl mix together yoghurt, salt, chilli, coriander, cumin, garam masala and tandoori paste. Rub mixture into chicken and leave to marinate for at least 2 hours in the fridge. Pre-heat the oven to 180°C. Bake chicken for 20 minutes then reduce the oven heat to 120°C and cook until tender. Garnish with tomatoes and lettuce. Serve with steamed vegetables or salad. Serves 4

Winter Warming Herbal Teas

Yes I know its not winter yet but boy does it feel like it today. This was not my planned post for today but I thought I might share some of the herbal teas I supply (as well as my favourites) to warm you up on this cold and wet day.

All our herbal teas come in either 50gm ($8.50) or 100gm sizes ($15.50)

Why not get creative and create your our individual blend (price is as above)

SOME OF MY ALL TIME FAVOURITES

Peppermint

Peppermint can be calming yet energising to the body and mind with a refreshing aroma & taste. A great herb for the digestive and respiratory systems; often used as a decongestant with cold and flus, also used for digestive complaints as it can reduce spasms and nausea. It can help to relax the digestive muscles as well as stimulate the liver and gallbladder to assist digestion.

Chamomile

These full Organic Chamomile flowers are tasty and refreshing. Chamomile is well known for its calming qualities. Its relaxing effects can be good for soothing tummy troubles and is suitable for children.

Liquorice

Historically used to promote general vitality. Also known the treatment of stomach ulcers, bronchitis and a sore throat.

Festivitea

Peppermint, Melissa, Licorice, Rose Petals, Chamomile, Calendula, Lemon Grass & Red Clover

Spiced Citrus Green

Green tea, Ginger, Lemon Grass, Lemon Myrtle, Cinnamon, Safflower & Stevia

Mimosa Chai

Black tea, wattle seeds, bay leaf, lemon myrtle, nutmeg, rosemary, cinnamon & Liquorice 

MORE FROM OUR RANGE

Rasberry Leaf

Herbal raspberry leaf tea is thought to be a great tea for women during menstruation and pregnancy (from week 24 onwards). It can also reduce diarrhoea, relieve sore throats and reduce fever. It is high in iron, calcium, manganese, magnesium and vitamins B1, B3 and E.

Dandelion root

Traditionally used to assist with bloating, digestive disorders, aching joints, fevers and skin disorders. Also used to purify the liver and gallbladder of toxins. Rich in vitamins A, C, D, and B-complex with high levels of minerals.

Dandelion leaf

Traditionally used to assist with bloating, digestive disorders, aching joints, fevers and skin disorders. Dandelion Leaf is thought to "purify the blood", for the treatment of anaemia, jaundice, and also for nervousness. Rich in vitamins and minerals

Aniseed

Thought to be a digestive aid Aniseed has a sweet licorice taste. Also thought to assist with relieving menstrual cramps, relieving a dry hard cough and treating flatulence.

Calendula

Historically used as a remedy for nausea, headache, fever and menstrual cramps. Calendula is believed to treat acne, reduce inflammation, enhance bile production, assist digestion and minimize flatulence.
Avoid during pregnancy and while nursing.

Chicory

Believed to supports the body's ability to absorb calcium as well as treat many ailments; including sore throat, haemorrhoids, abdominal cramps, assist in lowering cholesterol, reducing the pulse rate, aiding in stomach and liver complaints. Thought to be an appetite stimulant as well as mild laxative for children

Echinacea

Echinacea is a well known herb that has been used for many years for the prevention of colds, flus and allergies. It is thought to assist the body's immune system.

Ginger

Ginger is a great herb quite specific to the digestive system. It can help to calm the stomach, reduce spasms and increase circulation.  It can be good for morning sickness, motion sickness, colic and flatulence.  Contains calcium, chromium, manganese and potassium.

Lemon grass

Traditionally used to treat problems with the digestive system. Also said to be useful for relieving muscle spasms, have a positive effect on nervous conditions and provide a gentle boost when exhausted. And – it tastes great!

Lemon Verbena

Lemon Verbena is thought to aid in calming and relaxing the nervous system, as well as reducing fever, expelling coughs and easing itching.

Lemon myrtle

Lemon Myrtle is known for its calming and uplifting properties and is thought to have antibacterial and antifungal properties. A beautiful aroma, it is a treat to drink.

Liquorice

Historically used to promote general vitality. Also known the treatment of stomach ulcers, bronchitis and a sore throat.

Nettle

Stinging Nettle can be used in connection with rheumatism, eczema, arthritis, gout and anaemia. It is also used in connection with kidney stones, urinary tract infections and other urinary problems
Do not take if you are pregnant or nursing. Nettle can also change the menstrual cycle. Always check with your health care professional

Red clover

Historically, Red Clover Flower is said to bring Good Luck in love and marriage matters. Also said to have been used for asthma, bronchitis and respiratory spasms. Studies are also being done in the use of red clover for combatting diabetes

 Rosehip

High in Vitamin C and iron. Rosehip is said to have uses from restoring firmness to skin to improving mobility, especially for sufferers of rheumatoid arthritis. Can also useful during menstruation.

Sage

Sage is thought to alleviate a sore throat and cough.

Spearmint

Said to be used as an anti-inflammatory, for prevention of gum disease and as a mild digestive aid to combat indigestion and flatulence. Milder than peppermint

Cold/flu

The herbs Yarrow, Elder flower, Peppermint, Echinacea and Ginger are combined to make this a great tea to have in the winter time that may assist in preventing or treating colds.

Lemon-Mint

Lemongraass and spearment

Rasberry-mint

Rasberry and spearmint

Cool Mint Green

Sencha Green Tea, Liquorice, Peppermint, Aniseed Myrtle, Spearmint, Aniseed & Lavender 

Scholars blend

Sage, Rosemary, skullcap. Melissa and peppermint

Alfa-Mint

Alfalfa and peppermint

Mimosa Chai

Black tea, wattle seeds, bay leaf, lemon myrtle, nutmeg, rosemary, cinnamon & Liquorice

Black Tea

English Breakfast

Green Tea

 FOR MORE INFO OR TO ORDER 

VISIT www.vitalianaturalhealth.com.au 

or 

EMAIL courtney@vitalianaturalhealth.com.au

Thai Green Chicken Curry By Kylie Parker

This simple yet YUMMY recipe from patient/follower Kylie Parker can be altered to suit you and your families tastes!

Ingredients
coconut oil
seasonal vegetables 
500g chicken breast
mixed herbs
green curry paste
coconut milk
1.5 cup brown rice


Method

Heat oil in pan. Add chicken and herbs and brown

Add your choice of vegetables

Add green curry paste and coconut milk

Cook until veggies are just soft

Serve with brown rice

YUMMO!!

Cumin-Crusted Lamb with Chickpea Salad By Gemma Cranwell

Cumin-crusted lamb with chickpea salad:

4x 150g lamb fillets

2teaspoons cumin seeds

1 tablespoon olive oil

Sea salt and cracked black pepper

2x 400g can chickpeas, drained and rinsed 2x Lebanese cucumbers, thinly sliced

3/4 cup mint leaves

1 quantity yoghurt dressing (ingredients below)

Dressing:

1 cup natural yoghurt

2 tablespoons lemon juice

Sea salt

Place the yoghurt, lemon juice and salt in a bowl and stir to combine.

Place the lamb, cumin, oil, salt and pepper in a bowl and toss to coat. Heat a large non-stick frying pan over medium heat. Add the lamb and cook for 2-3 mins each side or until cooked to your liking. Slice the lamb, divide the lamb, chickpeas, cucumber, mint and spinach among plates. Serve with the yoghurt dressing. 

Serves 4.

WINNING RECIPE!!! BY KATE BANGE

Sorry about the delay everyone too many delicious recipes to choose from. The winner of our fabulous competition is Kate Bange for her amazing chilli prawns recipe (see below).


4 runners up will also be receiving a gift for your contribution and these recipes will be shared with everyone in the coming days. Everyone else will be receiving a thank you as well so keep on eye on your inbox as I will need everyone's addresses (no one goes home empty handed) 


Health & Happiness,


Courtney XXX

Ingredients

500g prawns, shelled and de-veined1 red onion
1 red pepper, thinly sliced
4 cloves garlic, roughly chopped
1 tbls ginger roughly chopped
oil
1 tbsp sambal olek
2 chillies chopped
1 tbls ketchap manis
½ cup water
2 tbls corn flour mixed with water, to make a paste
½ cup chopped fresh coriander
¼ cup spring onions chopped

salt 


Method

In a hot pan with some oil, throw in the onions, ginger and garlic to soften it. Now add the red pepper and the prawns. Add the ketchap manis, chilli paste, chillies, season with salt and add a little water to create a sauce.

Once the prawns are almost cooked, add the corn flour paste to thicken up the sauce and add the spring onions and coriander and toss the ingredients together

Lamb & Fetta Patties

Ingredients

• 500g minced lamb
• Danish feta or goats feta
• 1 onion finely chopped
• 1 teaspoon chopped garlic
• 1 tablespoon fresh oregano (dried works well also)
• 1 tablespoon fresh mint
• 1 egg
• 2 tablespoon breadcrumbs (optional)

Method

• In a bowl place precooked onion, lamb, egg, herbs and salt and pepper to taste
• Mix well using your hands
• Make into small patties and put 1/2 teaspoon feta in the middle then pat mince around it
• Fry in pan with a little coconut oil or on the BBQ
• Serve with tzatziki and hummus

ENJOY

Courtney XXX

Delicious Home-made Hummus

This yummy recipes is a great addition to any BBQ! I've had people who hate hummus rave about this variation  so give it a try its super easy!

Ingredients

·      1 cup dried chickpeas, soaked overnight then well cooked

·         2-3 cloves of garlic, crushed

·         ½ cup water

·         1/3 cup tahini

·         1/3 cup cold pressed olive oil

·         Juice of 1 lemon

·         Salt to taste

·         paprika

Method

·        In a food processor blend garlic, chickpea and tahina until smooth, gradually adding water

·         Then alternatively add lemon juice and oil blend until smooth

·         Add salt to taste

·         Top with a little olive oil, and a sprinkle of paprika

Macadamia and Herb Crusted Chicken

This recipe makes a delicious crispy crust on the chicken. You can also use it on a sturdy fish like salmon, barramundi, or halibut, or slices of tofu.I have also used slices of zucchini and eggplant with this recipe before as a great veggie option.

This recipe is a bit long, but really is not very difficult and well worth the effort. There are just a few steps to follow before you cook it and you can prepare them before hand and then cook them right before you are ready to serve.

Always use certified organic ingredients whenever possible.

·          4 Pieces of chicken breast (about 4 to 6 ounces each)

·          2 to 3 tablespoons macadamia nut, olive, or coconut oil for cooking

For the batter:

·          1/2 Cup *macadamia nut butter

·          3/4 Cups milk (you can use dairy, rice, nut, oat, or coconut milk)

·          1/2 Tablespoon *macadamia nut oil (you can use olive oil or coconut oil too)

·          1/2 Teaspoon *honey (optional)

·          ½ Teaspoon sea salt

·          Fresh ground pepper (to taste)

Combine all the ingredients in a medium size bowl and mix well. (You can also blend this in a blender until well combined.)You may need a little more milk to get the mixture to the right consistency…not too thin and not too thick. The batter needs to coat the chicken so the macadamia crust will stick to it. Set the batter aside until ready to use and make the nut crust. The batter is for dipping the chicken, fish, or tofu in before you coat it with the nut crust. I like to use the left over batter to make a sauce to put over the chicken before serving or over steamed broccoli as a side dish.

For the crust:

·          1 to 1½ Cups* macadamia nuts (coarsely ground and some finer)

·          1 Cup fresh spinach leaves

·          ½ Cup fresh herbs (you can use a mixture of parsley, cilantro, and mint or just one kind)

·          ½ Teaspoon sea salt

·          Fresh ground pepper (to taste)

·          Red pepper flakes (to taste optional)

·          A few fresh herb leaves and macadamia nut pieces to sprinkle over the chicken for serving.

This crust is best made in a food processor, but I have made it in a strong blender too, but the nuts don’t grind as well. If you use a blender you need to make the crust in at least 3 batches. Place all the crust ingredients in the food processor and blend until the spinach and herbs are blended in well and the nuts are ground. Place the nut mixture in a shallow baking dish or bowl.

To make the chicken:

Place the batter mixture in a shallow baking dish or bowl. Dip the chicken or whatever you are using in the batter one piece at a time and then dip the battered chicken in the nut crust mixture and roll it around to coat. I then press the nut mixture lightly onto the chicken to make sure it is coated well. Place each piece on a plate until you have them all coated. You can cook them right away or refrigerate until ready to cook. When ready to cook preheat your oven to 180 degrees. Then heat a medium large sauté pan on medium high heat and add the oil for cooking and heat for about 1 minute. Then add the coated chicken pieces and cook for about 2 to 3 minutes on each side until they are golden brown. Be careful not to burn. Remove from heat and place the chicken in an ovenproof baking dish and place it in the oven for about 10 minutes to finish cooking. Check one piece to make sure it is cooked through. Cooking time will vary a little depending on the thickness of your chicken pieces. If you are serving with the sauce re-heat the sauce while the chicken is in the oven and serve on the side or over veggies. Serve with your favourite grain dish and a green salad. The chicken is also great served the next day cold or re-heated.