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Recipes

Simple Summer Salad

5/6/2018

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"Live in the sunshine. Swim in the sea. Drink in the wild air." Ralph Waldo Emerson
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We've been enjoying amazing weather in Aberdeen over the last few months with lots of sunny days and very little rain. It is at this time of year that I naturally find that I gravitate more towards salads rather than roast dinners and stews. This photograph was taken last summer at Balmedie Beach. It was a glorious day and we all decided to head out for a picnic. The great thing about making salads is that they are really easy to make and require little preparation. You just have to cut up your vegetables, mix them up and you've got something delicious and nourishing to enjoy! 
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Ingredients

Avocado 
Lettuce leaves
Cherry tomatoes
Olives
Olive Oil (for dressing) 

Add either cold meats or nuts and seeds. 

What are some of the health benefits of Avocado's? 

Avocado's contain vital nutrients such as Vitamin K, Vitamin C and folate. They also contain monounsaturated fats which are the main dietary form of fat in the mediterranean diet, which have been linked to protection against heart disease, cancer and cognitive decline. They also contain chemical compounds known as carotenoids and phytonutrients which can lower inflammation, boost immunity and promote healthy growth and development. Avocados can also benefit digestive health as they are high in fibre, containing between 11-17g of fibre per fruit. There have been studies indicating that the fatty acids in avocados can also help to balance hormones and improve mood. 

Health benefits of Tomatoes? 

Tomatoes are a good source of  Vitamin A and Vitamin C. It has been known for a decades that tomatoes contain lycopene and studies from the 1990's conducted by Harvard Medical School found that men who ate the most tomatoes had a lower risk of developing prostate cancer than those who did not eat tomatoes. Lycopene has also been recently associated with benefiting bone health and tomatoes also contain Vitamin K, an essential nutrient for bone health. 

Health benefits of Olives? 

Olives are high in antioxidants such as polyphenols and research shows they help boost levels of the antioxidant nutrient glutathione. Studies have also shown that Olives can help to lower blood pressure and help control and lower cholestrol. Olives are a good source of vital nutrients including Vitamin E. 

Hope you enjoy your simple summer salad :) 

​


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Quinoa Crackers

4/6/2018

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Ingredients 

128g Quinoa Flour 
64g Chickpea Flour 
One tablespoon Herbs de provence 
1 clove crushed garlic 
1 tablespoon olive oil 
1 tablespoon raw honey 
8 tablespoons cold water 
1/2 teaspoon sea salt 

Method 

Preheat the oven to 180 degrees celsius 
Measure the flour
Add the flours, seasonings, olive oil and honey to the food processor 
Turn on the food processor and add the water one tablespoon at a time until a thick dough is formed. 
Grease the baking tray
For ease, you can roll the dough directly onto the baking tray using a rolling pin 
Using a pizza cutter or sharp knife, slice the dough into squares and prick them with a fork. 
Place the crackers in the oven for 15-20 minutes 
​Remove crackers from the oven and enjoy! :) 



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Mushroom and Watercress Soup

3/6/2018

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This mushroom and watercress soup is a delicious blend of some of nature's finest immune boosting ingredients. Containing mushrooms, watercress, chilli, ginger, onion and garlic, this delicious soup is packed full of prebiotics to feed the good gut bugs in the micro biome. 

​There are numerous studies on the benefits of consuming prebiotics for gut health. One study found that eating white button mushrooms can create subtle shifts in the microbial community in the gut, which could improve the regulation of glucose in the liver, according to a team of researchers. 

Of course mushrooms offer a range of other nutritional benefits and are a good source of nutrients such as selenium which is an important antioxidant required for immune health, fertility and optimal thyroid function. Mushrooms also contain potassium, thiamine (B1), riboflavin (B2), folate (B9), pantothenic acid (B5) and niacin (B3) and a small amount of Vitamin D. 

Mushrooms are notorious immune boosters and one incredible study from the University of Western Australia found that Women who consumed at least a third of an ounce of fresh mushrooms every day (about one mushroom per day) were 64% less likely to develop breast cancer. When combined with green tea, the participants reduced their risk of developing breast cancer by 89%. 

Watercress is also a delicious immune boosting plant and one of the oldest known leaf vegetables consumed by humans. Watercress is a high nutrient density food, high in antioxidants and a rich source of Vitamin A, Vitamin C and Vitamin K which is needed for bone health. 

Onions are known to benefit gut health as they are prebiotics which feed the good gut bacteria. They are also high in fibre, antioxidants and Vitamin C. 


Garlic has a whole host of immune boosting credentials. Studies have shown that the chemical compounds found in garlic such as allicin is an effective antimicrobial able to kill a range of microorganisms responsible for infections such as the common cold. One study found that garlic might help prevent the common cold. 

Chilli's are rich in Vitamin C, Vitamin A and a range of antioxidants. Chilli's can be effective at relieving congestion from a stuffy nose. They also contain a substance called capsaicin which has been studied in relation to benefiting pain. 

This delicious soup is an immune boosting tonic, perfect for promoting a healthy microbiome and providing a good source of essential immune boosting vitamins and minerals. 


Ingredients
2 boxes of mushrooms 580g mushrooms
1 onion
1 bag of watercress 75g
1 chilli with seeds cut out
A thumb sized piece of ginger
4 garlic cloves
1 can of coconut milk
Coconut oil or olive oil

Method
Chop finely the onion and mushrooms and place in the pan. Add a large spoonful of coconut oil and fry on a low heat.
Add the coconut milk and the watercress.
Peel the ginger with a teaspoon, and chop the chilli, remove all the seeds, and peel your garlic.
​Place all the spices in a food processor until finely chopped. Place in the spices in the pan.
Adjust setting to a high heat, bring pan to the boil and then leave to simmer on a low heat.
Whizz the soup until smooth consistency. 
​
Enjoy! xx

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Nutritional Therapist, Functional Medicine, Infant reflux specialist, aberdeen

  • Home
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