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16/Dec/2017

Amanda McCredie, our fantastic Dietician has kindly shared another of her favourite recipes with us. This one tops the list for being quick and easy, and great for when you havent planned dinner! It is a nourishing and meat-free meal with plenty of health factors too! These include:

Red Lentils – full of fibre and a good substitute for protein.

Almond Meal – (or rice/quinoa) completes it.

Garlic, ginger and other spices – act as digestives, anti-inflammatories, anti-oxidants and immune boosters.

Coconut milk – wonderful for the immune system.

 

Ingredients:


1 large onion, peeled and diced
2 large cloves garlic, peeled and sliced or crushed
2-3cm piece ginger, peeled and finely diced
1 large carrot, grated
1 small zucchini, grated
1 teaspoon cumin seeds, whole
1 teaspoon cumin seeds, ground
1 teaspoon coriander seed, ground
2 teaspoon mustard seeds
2 teaspoon garam masala powder
1 teaspoon turmeric powder
350gram tomatoes, roughly chopped or 1 can of diced tomatoes
200grams (1 cup) of red lentils
400gram tin coconut milk or cream (the cream gives a richer, creamier consistency)
350grams  water (1 ½ cups), chicken or vegetable stock
3 tablespoons  almond meal
Dried chilli to taste
Sea salt, a good pinch (or more to taste)
Black pepper to taste
1 lime, juice and zest to finish
Bunch of coriander, roughly chopped
I have a curry leaf tree and also add 5-6 leaves

Method:

  1. In a medium sized pot, over a low to moderate heat, add a little  coconut oil or ghee.  Sauté the onion, garlic, ginger and spices for two minutes.
  2. Now add the grated carrot, zucchini, tomatoes, lentils, coconut milk, water and almond meal.  Season well, stir and leave to simmer  for 15 to 20 minutes until the lentils are cooked and most of the moisture is absorbed.
  3. Finish with coriander leaves and lime.  Season again if necessary (sea salt lift the flavours in this so make sure you add it) .
  4. I always serve this with brown rice or quinoa and either fresh or dried chilli so the heat can be adjusted by each individual.

Thermomix method:

  1. Chop the garlic and ginger, 2 seconds, speed 5. Add the onion, carrot, and zucchini and chop 5-10 seconds speed 5.
  2. Add the spices and a tablespoon of ghee or coconut oil and sauté 5 minutes, speed 2, temp 100.
  3. Now add the tomatoes, lentils, coconut milk, water and almond meal, a good pinch of sea salt and pepper, and cook 20 minutes, reverse speed 1, temp 100.
  4. Serve with fresh lime and coriander leaves.

Serves 4-6

Variations
Vegan
Choose coconut oil and coconut milk.

Grain-free
Serve over a baked potato or sweet potato, cauliflower rice or quinoa.

Nut-free
Just leave the almond meal out.

Turn it into a soup
Add a little extra stock and blend to make a delicious Indian red lentil soup.

Make it meaty
You can use this as a curry base (sauce) and add any meat you like to this.

Make it go further
Add in a can of drained and rinsed chickpeas

More vegetables
You can also add extra vegetables.  Pumpkin, sweet potato, peas, chopped celery, beans, cauliflower, and broccoli would work well.  I also love a couple of handfuls of baby spinach added at the very end.

Mineral and metabolism boost
Add a teaspoon of dulse flakes

TIP
A little natural yogurt or coconut cream on top of the dhal also often helps little ones adjust to the spiciness. This recipe freezes really well (the flavour actually improves with time).

Sourced from wellnourished.com.au


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16/Dec/2017

Try this simple yet versatile, nutritious turkey meatballs which are perfect for meals and snacks. Amanda McCredie, our dietician and mother of 2 often makes these for her children, and enjoys them herself!

They are a high-protein meal or snack and a really tasty way to ‘hide’ extra nourishment in the form of vegetables.  They can be pre-prepared, frozen and leftovers are fabulous for school lunch boxes too.

Ingredients
500 grams of turkey mince (you can substitute chicken mince)
1 clove of garlic, finely chopped or crushed
1 small red onion, peeled and finely diced
2 tablespoons of fresh mint or parsley leaves, finely diced
1 carrot, finely grated
1 small zucchini, finely grated
1 egg, lightly beaten
Zest of one lemon
¼ cup of fresh breadcrumbs (see below for gluten-free)
100 grams of feta cheese, crumbled or cubed (see below for dairy free)
Salt and pepper to taste

Method

  1. Preheat your oven to 18o℃.
  2. In a large mixing bowl or food processor, simply mix all of the ingredients together until they are combined well.
  3. With damp hands, roll small balls and place on a baking tray lined with baking paper.
  4. Bake for 20-30 minutes or until cooked through and browning on top. Serve warm or cold.
  5. I love these for the kids lunch box; either with a salad or  vegetable sticks or as a wrap or fresh spring roll filler.
  6. Alternatively, you could add a lovely tomato puree and serve over pasta – spaghetti and meatballs!

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16/Dec/2017

These healthy banana pancakes are another favourite receipe from our wonderful dietitician here at Holistic Physio Fitness – Amanda McCredie. She finds these healthy snacks perfect for those who don’t particularly like eating breakfast, or for simply something different. Her children love them too!

Here is why these pancakes are healthy:

  • They contain oats instead of white flour meaning they are rich in soluble fibre, which keeps your bowels regular & reduces cholesterol reabsorption in the large intestine.
  • High in protein from the eggs, milk and yoghurt to keep you full and aids in muscle repair/regeneration
  • They don’t contain any refined sugar or flour like regular pancake mixes that can spike your blood sugar levels.

 

5 minute healthy banana pancakes

Makes: 4 medium sized pancakes (serves 2)

Prep time: 5 mins – Cooking time: 10 mins

Ingredients

  • ½ cup rolled oats
  • 1 medium, ripe banana
  •  2 eggs
  •  ½ cup milk

To serve:  Natural/greek yoghurt or ricotta cheese, berries, crushed nuts & cinnamon

What to do:

1  In a small food processor blend together pancake ingredients.

2  Heat a large frying pan with 2 tsp coconut oil or grapeseed oil and divide batter into 4 even pancakes. Cook until small bubbles form on one side, then flip and cook for another minute.

3  Serve onto two plate with ½ cup yoghurt + 1 cup berries & sprinkling of nuts and cinnamon on each.

 

Recipe from: Body Fusion Nutrition & Dietetics

http://bodyfusion.com.au/blog/2016/4/12/5-minute-healthy-banana-pancakes


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16/Dec/2017

Amanda McCredie, our Registered Dietician/Sports Dietician has kindly shared some of her favourite go-to recipes. As you may know, oats are incredibly nutritious. They are a gluten-free whole grain and a great source of important vitamins, minerals, fiber and antioxidants. Studies have shown oats have many health benefits too, including assisting weight loss, lowering blood sugar levels and reducing the risk of heart disease. They are also DELICIOUS!

This handy oats recipe not only contains natural and hearty ingredients making you fuller for longer,  it is also fantastic for those on the go in the morning!

Method:

  1. Pack your oats into a container of choice. This may include a container/reusable coffee cup/glass or bowl.
  2. Add a layer of blueberries and then a layer of banana slices.
  3. Top with a drizzle of honey and chia seeds.

Refrigerate and enjoy in the morning, or a few hours later!


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