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

May Newsletter

Take a look at this months newsletter with a focus on building your immunity before winter well a truely takes hold, a yummy recipe for lime and blueberry muffins as well as some great specials this month


http://vitalianaturalhealth.createsend1.com/t/ViewEmail/j/513648A4EBC94E9B


Health and Happiness,


Courtney XXX

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!!

BBQ Lamb with Barley, Artichoke & Asparagus Salad By Jacqui Stewart

Another Amazing recipe sent in by one of our clients/followers. Thanks Jacqui

Ingredients:

1/2 cup uncooked barley 
400g lamb fillets (backstrap)
Olive oil
100g marinated artichokes (in jar, not from deli if pregnant)
1 bunch asparagus or green beans
1/2 cup grated parmesan cheese
1/2 cup parsley, finely chopped

Dressing:
1 tbs fresh lemon juice
2 tsp flaxseed oil
Lots of Cracked pepper

Method:
Thoroughly rinse barley and place in a saucepan with 3 cups of water. Gently boil for 25-30 min, or until al dente.
Preheat a bbq or grill to med-high heat. Trim lamb fillets of any visable fat and lightly baste with olive oil.
While barley is cooking, drain artichokes and slice into quarters and lightly steam asparagus. Place ingredients into medium salad bowl with cheese and parsley. 
Combine dressing ingredients in a small cup and whisk together. Set aside.
Towards the end of the barley cooking time, cook the lamb fillets. They will need approx. 4-5mins each side depending on thickness. Once cooked, transfer to a warm plate and cover with foil. Rest the meat for 5mins prior to slicing.Strain the barley and rinse with warm water. Add it to the salad bowl, along with the dressing, mix together. Divide and arrange the salad in the centre of each serving plate. Slice the lamb diagonally into 2cm thick slices and arrange on top of barley salad. Season with extra cracked pepper as desired. 

For a simple twist on this recipe try quinoa instead of barley YUMMY!!

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

Why we need nutritional supplementation

Just a quick video on why we need nutritional supplementation every day. Very well worth a look!!!
http://www.youtube.com/watch?v=A6sD6S2efDw&feature=share&noredirect=1

If you would like to know more about the supplements you and your family are taking simply email me the brand and products name as well as how much you take per day and i will explain what make that product good and/or not so good

courtney@vitalianaturalhealth.com.au

Health & Happiness,

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

Baby Asha Jane

Congratulations to my beautiful patient Anna on the birth of her baby girl Asha Jane yesterday at 1.50pm weighing in at 10 pound 4!!! Both mum, dad and bubs are doing great! 


Health & happiness, 
Courtney xxx

Coconut Oil

Research has now shown that one oil in particular, coconut oil is a healthy saturated fat that supports immune system function.  Coconut oil contains lauric acid, which is a proven antiviral, antibacterial, and antifungal agent and it is easily digested and absorbed. This is why it works well for conditions such as Crohn’s disease, irritable bowel syndrome and coeliac disease where digestion is a problem for many people.

The anti-fungal aspect of coconut oil helps to kill candida in the gut which is common problem for people with digestive issues. The great benefit of coconut oil is that it helps the body eliminate toxins as well as improving digestion and assists with the absorption of beneficial nutrients from our food. When more nutrients are absorbed this aids the body at cellular level and supports the immune system.

The most damaging fats and oils for the body are man-made hydrogenated fats (trans-fats) and polyunsaturated fats and vegetable oils. These fats and oils are damaging to your entire body because they affect the structure of cells and severely depress the immune system due to the hydrogenation processes they have undergone, resulting in an extremely toxic product that the body finds difficult to process. When your body is working in over drive trying to process toxic products it cannot function effectively.

Coconut oil is reported to enhance metabolism and for many people this helps them to achieve their ideal body weight in conjunction with regular exercise and a healthy diet. Because metabolism is enhanced, the thyroid gland which produces hormones that regulate metabolism, by using coconut oil, this can be helpful in treating Hypothyroidism an underactive thyroid.

There are a number of published studies about the effect of coconut oil on metabolism.  Dr. Ray Peat, a biochemist and proponent of coconut oil for thyroid patients says;

“An important function of coconut oil is that it supports mitochondrial respiration, increasing energy production that has been blocked by the unsaturated fatty acids. Since the polyunsaturated fatty acids inhibit thyroid function at many levels, coconut oil can promote thyroid function simply by reducing those toxic effects. It allows normal mitochondrial oxidative metabolism, without producing the toxic lipid peroxidation that is promoted by unsaturated fats. Coconut oil added to the diet can increase the metabolic rate.”

The best coconut oil to buy is one that is cold or expeller-pressed and unrefined. It’s a safe oil to use it for cooking as it has a high burning point. . Enhancing the natural flavour of foods, its consistency and great taste make it a useful oil when sautéing, or frying or used with curries and Thai style dishes. You can also use it in dessert dishes and baking or in your morning smoothie!

**Can be purchase online at www.vitalianaturalhealth.com.au**

Chai and Choclate Puddings

Chia seeds have a delightful crunch and have been called a "Superfood” These littletreats are idea when you desire something sweet and delicious that’s also really good for you. They are packed with omega 3 oils, fiber, and much more. They take very little time to make and are great in the morning too for a quick and healthy addition to your breakfast

Ingredients

1 Cup coconut cream or coconut milk

¼ Cup chia seeds

2 tablespoons coco powder

¼ cup honey, agave, or coconut palm sugar (more or less to taste)

½ Teaspoon vanilla extract (optional)

Method

In a medium size bowl mix above ingredients together well mix well to fully combine. Now you need to refrigerate the pudding for at least 2 hour or overnight. You can use the same bowl you mixed it in or transfer to a “lovely” serving bowl. I also like to use little shot glasses. Just spoon a little pudding into each glass or your favorite little containers, cover and pop in

the fridge, and within no time you’ll have your own pudding creation to enjoy.

You can also try different flavours by adding raspberry puree or lime juice

ENJOY

San Choy Bow

Ingredients

·         160 g of minced chicken or turkey

·         1/2 cup sliced water chestnuts, drained

·         1/2 tablespoon sliced ginger

·         1/2 tablespoon chilli sauce

·         1/2 tablespoon tamari or soy sauce

·         Iceberg lettuce leaves cut carefully into cups

Method

·         Sauté ginger lightly before browning chicken/turkey mince.

·         Add sherry and sauces with water chestnuts and simmer for five minutes.

·         Thin with a little water.

·         Spoon mix into lettuce cups for serving.

·         Accompany with mixed steamed Chinese vegetables.