Insight Natural Wellness

A Naturopath that can come to you!

Blog/Recipes

view:  full / summary

RUMP STEAK WITH BAKED PUMPKIN AND FETA

Posted on 12 July, 2017 at 18:40

Ingredients:

  • 600g rump steak
  • 800g pumpkin, cut into large chunks
  • 1 1/2 tbsp olive oil
  • 100g feta cheese
  • 3 tsp balsamic vinegar
  • 3 tsp toasted pine nuts
  • Dressed rocket leaves, to serve
Method:

  1. Preheat oven to 180 degrees.
  2. Place pumpkin and onion into a large roasting tray and toss with the oil. Season with pepper and bake for 30 minutes or until soft. Crumble the feta cheese and sprinkle the vinegar on top and bake for a further 20minutes or until the cheese and vegetables are nicely coloured. Sprinkle with pine nuts.
  3. Preheat a frying pan or chargrill to moderately hot. 
  4. Rub the meat with some olive oil and season well with salt and pepper. Cook for 2 minutes on each side or until cooked to your liking. Set aside to rest for 5 minutes, covered loosely with foil.
  5. Slice the meat and serve with the baked pumpkin and some dressed rocket leaves

TOMATO AND VEGETABLE RED LENTIL SOUP

Posted on 12 July, 2017 at 18:30


PREP TIME: 5MINS

COOK TIME: 30 MINS

SERVES: 4

Ingredients:

  • 2 teaspoons of coconut; avocado or oil of your choice
  • 450g pkt soup mix
  • 1 garlic clove, crushed
  • 800g canned diced tomatoes 
  • 3 cups (750ml) vegetable stock (preferably made from scratch to reduce salt intake)
  • 1/2 cup (115g) red split lentils
  • Salt and freshly ground pepper, to season
  • Coriander sprigs, to serve
Method:

  1. Heat oil in a large saucepan over a medium heat. Add the soup mix and cook until softens slightly. Add garlic and cook for 30 seconds
  2. Add the tomatoes, stock and lentils and bring to the boil. 
  3. Reduce heat to medium-low and simmer uncovered for 15-20 minutes or until the lentils are tender.
  4. Season with salt and pepper
  5. Ladle into serving bowls. Top with coriander sprigs. Serve and enjoy

RAW RASPBERRY SLICE

Posted on 12 July, 2017 at 18:25

 This Raw raspberry slice tastes just as good as it looks, making it the perfect mid-arvo treat that you don't have to feel guilty about. You can access this raw raspberry slice along with other guilt-free recipes in delicious, Feel Good Food by Valli Little, which is available in bookshops nationally.



Makes: 18 Slices

Prep Time: 1hr 15mins

Ingredients:

Base
  • 1/2 cup (50g) raw cacao powder
  • 1/4 cup (60ml) melted coconut oil, cooled
  • 12 medjool dates, pitted
  • 2 cups (300g) raw cashews
Filling

  • 1/3 cup (25g) shredded coconut
  • 1/2 cup (125ml) pure maple syrup
  • 25g fresh or frozen raspberries, thawed
Topping

  • 60g Coconut oil
  • 1/3 cup (80ml) pure maple syrup
  • 1/3 cup (35g) raw cacao powder
Method:

  1. Line a 20cm square baking pan with enough baking paper to overlap 2 sides of the pan
  2. To make the base, place the cacao, oil, dates and 1 cup (150g) cashews in a high-speed blender and whiz to a coarse paste. Spread evenly into the prepared pan, then transfer to the freezer to firm up.
  3. For the filling, place the coconut, maple syrup, rasberries and remaining 1 cup (150g) cashews in a clean high-speed blender and whiz to a smooth pase. Spread the mixture evenly over the chilled base, then return to the freezer to firm up.
  4. For the topping, place all the ingredients in a bowl set over a saucepan of gently simmering water and stire until smooth and combined. Remove the bowl fro, the heat and cool to room temp. Pour over the chilled raspberry filling, then return pan to the freezer to set
  5. Once the topping has set, remove pan from the freezer. Using the baking paper, lift slice out of the pan. Using a hot knife, cut into 18 bars to serve. Keep frozen or refrigerated until ready to serve.

TERIYAKI TOFU KEBABS

Posted on 12 July, 2017 at 0:00


Ingredients:

  • 8 button mushrooms, halved
  • 2 Zucchinis, cut into 2cm pieces
  • 300g firm tofu, cut into 16
  • 200ml teriyaki and roasted garlic marinade (can make from scratch to make healthier)
  • Bamboo skewwers
Method:

  1. Soak bamboo skewers in water for 20 minutes to avoid burning during cooking
  2. Thread mushrooms, zucchini and tofu (alternating each) onto skewers
  3. Place prepared kebabs into glass dish. pour teriyaki marinade over kebabs and refrigerate for 20 minutes
  4. Heat barbeque or grill plate over a medium heat. Place kebabs onto hot plate or grill. Turn kebabs to ensure even cooking. Cook for 5-10minutes. Drizzle kebabs with any remaining marinade and serve with brown rice.

GRANOLA BARS

Posted on 10 July, 2017 at 23:40

Ingredients:

  • Coconut/Avocado or Almond Oil (your choice)
  • 75g blanched raw almonds
  • 250g rolled oats
  • 40g sunflower seeds, or pumpkin seeds or a mix of both
  • 100g runny honey
  • 6 tablespoons smooth peanut butter or almond butter
  • 10 Medjool dales, Stones in
  • 40g bran
  • 1 teaspoon ground cinnamon
  • 1 pinch of ground himalayan salt
  • 50g dried cranberries
  • 50g dried apricots
Method:

  1. Preheat the oven to 180 degrees
  2. Lightly grease a 22cm-square baking dish with oil then set aside
  3. Roughly chop and add the almonds to a large baking tray with the oats and seeds. Spread them out into an even layer and place into the oven for 12-15minutes, or until golden. Stir halfway through time.
  4. Gently heat the honey and nut butter in a small pan over a low heat. 
  5. Meanwhile, slit open the dates, pull out and discard the stones, then place into a blender with 100ml of warm water
  6. Blitz to a paste, stir into the warmed honey mixture then leave to cool
  7. Roughly chop the dried fruit.
  8. Take tray out of oven and transfer the toasted mixture to a large bowl with the bran, cinnamon and salt. Stir in the dried fruit, then mix in the honey mixture until well combined.
  9. Spoon mixture into the prepared baking dish, using the back of a spoon to press it into an even layer
  10. Bake in the oven for 15 minutes or until golden and set
  11. Leave to cool slightly, turn it out onto a board and cut into squares. Then set aside to cool completely.
  12. Store in an airtight container and enjoy!

MOROCCAN CHICKEN WITH CHICKPEA DIP AND GRILLED CARROT SALAD

Posted on 10 July, 2017 at 23:20


Serves: 4

Time to make: 20 mins

Full ingredient List:

  • 2 x 400g no added salt chickpeas, drained and thoroughly rinsed
  • 1/2 cup fresh lemon juice
  • 2 garlic cloves, chopped
  • 1 1/2 tablespoons moroccan seasoning
  • 12 chicken tenderloins (approx 500g)
  • 3 small carrots, peeled into ribbons
  • 300g green beans, halved lengthways
  • 80g baby rocket
  • Coconut oil

 Method:

  1. Drain and rinse chickpeas thoroughly. Place chickpeas, 1/3 cup of the lemon juice and chopped garlic in a food processor. Blend until mixture is almost smooth. Add 1/4 cup water gradually, until dip is smooth.
  2. Peel carrots into ribbons and set a side.
  3. Sprinkle seasoning onto both sides of chicken. Coat a large grill pan with coconut oil and set over high heat. Grill chicken. Cook for 5-7 minutes, or until cooked through. In the last 2 minutes add ribbon carrots to pan.
  4. Meanwhile, bring a medium saucepan of water to the boil with steamer on top. Cook green beans for 1 minute or until tender. Take off saucepan and refresh beans in cold water and drain.
  5. Place carrots, beans and rocket in a large bowl. Add remaining lemon juice and toss lightly.
  6. Serve chicken with grilled carrot salad and chickpea dip.


Original recipe was from http://www.healthyfoodguide.com.au/recipes/2014/march/moroccan-chicken-chickpea-dip-and-grilled-carrot-salad#sthash.2ZJ8whRu.dpuf. Slight alterations to recipe have been made to make meal healthier.

ECZEMA

Posted on 1 January, 2017 at 21:00


Eczema seems to be a huge topic lately. More and more people seem to be coming out with this irritating skin condition that can occur in people of all ages. Children especially seem to be being diagnosed with the condition, and we are seeing it more and more in clinic. So why is this happening?

Eczema can happen for a number of reasons. The medical industry doesn’t fully understand the condition and see people present more when they have allergies as well as suggest it is inherited. They say that the skin of people with this condition is different from everyone else’s and doesn’t work as well and so then they prescribe the corticosteroids to treat the symptoms but often doesn’t cure it or can at

times even make the condition flare up with a vengence.

Naturopathically we see things a little different. Yes eczema definitely can be inherited, caused by allergies but saying the skins different we don’t agree with. So why do you ask? When we look at any kind of skin condition we don’t just see the symptoms that are coming out on the skin. We look deeper and looking for what is going on in the inside both physically and emotionally as well as environmentally and in their lifestyle.

We tend to find that the reason people are displaying eczema in their life is because the body is saying something is not right internally. Generally, a big part of this is to do with your gut microbiome.

Your gut microbiome also known as your good gut bacteria plays a huge role in not just eczema but a lot of skin conditions. Without having the adequate conditions in your intestines things get through to the rest of your body and that’s when chaos starts to break loose and your body tries to push the toxins out through your skin. The imbalance can occur from a range of things from being born by C-Section, diet, antibiotic use and more.

Other factors we look at are diet. What are you eating that could cause this? Are you eating pro-inflammatory foods? Could you be allergic to these foods without knowing it? Environmental factors such as what sort of cleaning products or hygiene products do you use? What’s on the other side of the bedroom wall where your bed head is? Is your house in a high polluted area or near a mobile phone tower? Emotional factors such as stress, anxiety, depression, grief and so on can all bring out the condition as well.

Therefore, we do spend so long with you in a consultation and ask so many questions because if the cause of the issue is not found you will keep getting the symptoms. And yes, we do help the symptoms topically to start with

but you will find a lot of our treatment will be through various herbs, supplements, diet and lifestyle changes so this way we are treating the cause of why you are experiencing these problems.

Eczema can be treated exceptionally well through natural therapies. If you or anyone you know suffers from this condition or any other skin condition for that matter, make sure you refer them to a Naturopath.

10 Strategies to help relieve eczema:

1. Eat anti-inflammatory foods and reduce pro-inflammatory foods. These are your fresh fruit and vegetables, Omega 3’s such as deep sea fish, Turmeric add it to as much food as possible. This will help bring all the inflammation on the skin as well as internally down.

Drink plenty of water. Drinking the correct amount of water each day will ensure your body is flushing out those nasty toxins as well as keeping you hydrated which is especially important for people with eczema.

3. Eat Pre and Pro biotic foods. Prebiotic foods are your fibre foods such as lentils, whole grains/seeds/nuts, oats, as well as onions, garlic and so much more. Your Probiotic foods which will help build up your gut flora again are things like yoghurt, kimchi, Saur Kraut, Kefir, sour dough etc.

4. Wear loose clothing that isn’t a scratchy, itchy material. This goes for bedding as well.

5. Make baths luke warm, limit for 5-10mins only and add the likes of oats to the bath to help soothe the inflamed skin.

6. Chamomile Compresses are great for the inflammation. It not only cools the skin but the medicinal properties of chamomile also helps sooth it as well as being anti-inflammatory and nourishing for the skin.

7. Don’t use soap. Soap dries out and irritates the skin. If anything use a natural alternative. If your not sure on what to use contact us we can give you access

to a range of items from cleaning products to hygiene products

8. Stay away from allergens. Whether this is food, pollen, animal fur etc.

9. Stress management. Whether its an adult or child stress management is huge. Stress can increase inflammation and also exacerbate the condition. Yoga, meditation, mindfulness, music, it doesn’t matter what it is as long as it reduces stress and makes you relaxed and all of these things can also be taught to a child.

10. Most of all see a professional. Whether it is a GP, Naturopath, Homeopath it doesn’t matter we are hear to help and can get you on the right path.

Heather Lavery

Naturopath/Nutritionist/Herbalist

Insight Natural Wellness

www.insightnaturalwellness.com

www.facebook.com/insightnaturalwellness



SLEEP TROUBLES

Posted on 1 January, 2017 at 20:50

Lately we’ve been hearing a lot of people saying they are having trouble sleeping. Sleep is an integral part of life and depending what stage of life you’re in depends how much sleep you need.

Sleep helps us not only reserves and conserve the energy we’ve used during the day so that we can go about our day tomorrow. But it’s

also integral for our bodily functions and the repair of damaged tissue within the body.

Within TCM as well as naturopathic medicine there is also a common belief that during certain times of the night is when different organs are restoring. Each of these organs also represents an emotion so if you are waking during these times and there is no underlying cause for it, it could be related to these issues.

For example: Waking up between 3am and 5am is your lungs. This time and organ is also associated with your immune system as well as grief. You may find that waking during these times if you are struggling with grief or sorrow about something. Imbalances may also show up as wheezing, coughing, asthma or getting sick easily.

There can also be environmental factors on why you may be having trouble sleeping

Watching tv, on your phone or other device right before bed, The room isn’t dark enough, Wi-Fi is on, electrical devices directly behind the other side of the wall where your bed head is and much more.

10 Strategies to help me sleep better:

1. One coffee/drinks with caffeine a day max

2. Stick to a sleep schedule. This includes weekends. This helps regulate your body clock and help you fall asleep faster.

3. Exercise daily including breathing and yoga practice

4. No technology at least 30 mins before bed. And preferably no technology in the bedroom. If you can have all devices including your phone in a different room. If you must have it in your room, put it on the other side of the room from where you are sleeping

5. Phone off at 7.30-8pm

6. Evaluate your bedroom. Your bedroom should be cool at night, dark and if you have any electronic devices on the wall where your bed head is you need to move it or move your bed.

7. Turn the Wi-Fi off at night

8. Lay on the ground with your legs up against the wall every night for 10 mins. This yoga pose helps relax you and get ready for sleep.

9. Meditate/deep breathing. This can be done whilst your legs are up against the wall. There are some great guided mediation tracks on you tube.

10. Avoid eating sugary sweets before bed.

If you are still having trouble sleeping. Come in and see us for a consultation so that we may get to the cause and get you sleeping like a baby in no time.

Heather Lavery

Naturopath/Nutritionist/Herbalist

Insight Natural Wellness

www.insightnaturalwellness.com

www.facebook.com/insightnaturalwellness


Is the environment you live in making you sick?

Posted on 8 October, 2016 at 18:05

You often hear about detoxing your body but what about your home and work space?

Environmental Biology is an important area of health. Many people are unaware of the toxins they are choosing to have in their homes and offices.

Today I am just going to talk about the chemicals we expose ourselves on a day to day basis. Go and make a list of just the toxic chemicals you are exposed to daily you might be surprised.  



Lets look at laundry powder/liquid for example. While it may make your clothes smell fresh many conventional laundry powder including 'skin sensitive laundry powder'  contain harmful chemicals that you put on your skin, inhale and overall have a negative impact on your health ranging from skin issues, headaches, throat irritation and even cancer. Your skin is the biggest organ in your body and it soaks up everything you put on it which can either negatively or positively effect you. The manufactures dont even have to list every ingredient that they use. And this is only laundrey products. What about what you clean your kitchen with, your dishes that your food goes on? Or even what you use in the shower to wash your body with and clean your hair and your teeth? Make up? All these chemicals from all these products add up and cause a toxic load in your body. And this is just in your home that is used on a daily basis. 



Then you have everything you need to deal with outside your home. Car fumes, What your work place uses to clean, pesticides and so much more. Can you now imagine what your body is now dealing with? The toxic load on your body is getting huge.

Dont panic there are things you can do!! You may not be able to do a lot outside your home (although if you are going on an international flight take a mask for landing as they do spray the planes and it is becoming more popular to do it whilst people are on the plane)

1. Get rid of all the nasty chemical cleaners, body washes, shampoos, deoderants etc you have and GO NATURAL!  Using all natural products is safest. If you find the prices in your supermarket too expensive contact us at Insight Natural Wellness as we can give you access to over 400 household products that are all natural (to the point no safety caps are needed) at wholesale price (30-40% off.) Just click on the Detox your Home page on our website.

2. Get some Air Purifier Plants into your home. These plants help clean the air of many nasty things like carbon monoxide, mould spores and much more.

 

Heather Lavery

Naturopath/Nutritionist/Herbalist

Insight Natural Wellness

www.insightnaturalwellness

www.facebook.com/insightnaturalwellness



Quick tricks to keep those bugs at bay this winter!

Posted on 14 August, 2016 at 19:05

Easy things you can do to help you stay healthy this winter

 

  • Eat lots of fresh, vitamin rich veggies and fruit! These are packed with immune boosting nutrients and phytochemicals!
  • Eat vitamin C rich foods like kiwi fruits, citrus fruits, broccoli & best of all Brussels sprouts - see mum did have a good reason for making you eat them when you were a kid.
  • Include lots of foods high in zinc - sunflower, pumpkin seeds and sea foods are some examples.
  • Keep hydrated! Drink at least two litres of fresh filtered water (at room temperature) or immune boosting herbal teas like lemongrass and ginger.
  • Best of all, add lots of garlic, onion, ginger and turmeric to your cooking. These foods are natures super foods and include properties such as antimicrobial, anti-inflammatory, anti-bacterial, anti-biotic, anti-fungal, analgesic (pain relief), antiemetic (reduces nausea). How awesome! You might not have any friends (because you stink) but you'll be healthy. To keep the garlic odour down, eat them cooked in your dinner.
  • Get some exercise and ideally outdoors if you can. We all know that there's lots of benefits to exercising including supporting immunity and if you can do it outside in the sunshine, you'll boost your Vitamin D levels further supporting your immune system.


Heather Lavery

Naturopath/Nutritionist/WHM

www.insightnaturalwellness.com

www.facebook.com/insightnaturalwellness


Rss_feed