Essence-of-Health
Our Map

Search
 

Blog

Christmas inspired recipes

Festive tomato salad This salad is simple but very festive looking. The addition of the optional editions (especially watermelon) make it super kid friendly too! Ingredients  1kg of Heirloom tomatoes diced, quartered or sliced OR 4 punnets of mixed cherry tomatoes halved ½ cup of Basil leaves chopped ¼ cup of Extra Virgin Olive Oil Himalayan salt to taste Optional additions Crumbled feta or grilled cubed haloumi Watermelon cubed Red onion sliced All of the above Method Mix all together and present using a bowl or plate (super simple 😊)   Christmas Bliss Balls Ingredients 1 cup natural almonds 10 dates pitted 1/4 cup currants 1/4 cup raisins 1 teaspoon vanilla bean paste 1 tablespoon...

Healthy tips for the festive season

If you are having lunch or dinner, skip the snacks beforehand and focus on the main meal Try to stick to one plate of food and avoid seconds Balance is good - Load your plate with veggies and salad. Try for half veggies/ salad + ¼ protein + ¼ carbs You can have your cake (or pudding) – but try to stick to a small serve and eat it mindfully so you enjoy it 😊 If you are drinking alcohol, alternate with water between drinks Swap soft drink for sparkling water, and add some fruit like lemon or berries Incorporate exercise into your plans. Even a...

Gut Health in Traditional Chinese Medicine

In Traditional Chinese Medicine, digestive energy (spleen and stomach qi) is inextricably linked to mood – more specifically worry. Quite often if you are feeling worried or stressed, your digestive qi is most likely out of balance. And feeling worried and stressed can lead to an imbalance in digestive qi. Acupuncture and Chinese Herbs can also be beneficial in restoring your gut health. How can you boost your digestive energy according to TCM? Enjoy eating - eating should be pleasurable in that you enjoy giving your body the nourishment it needs to make you healthy. Eat mindfully - try to avoid distractions when eating and focus on purposefully...

Prebiotics & Probiotics

Prebiotics are fibres that pass through our digestive tract and help to nourish our gut microbiome. Good sources of prebiotics are onion, garlic, leek, rolled oats, chickpeas, lentils, and unripe bananas. Probiotics are live microorganisms which can be taken to replenish our gut microbiome. Fermented foods like sauerkraut and kombucha as well as yogurt are good sources of probiotics. Supplements are also a great option. We stock a number of different supplements which contain strains beneficial for certain conditions. Please speak with Sandra or Bernie about the most suitable probiotic for you....

Basil Chicken Stir-fry

Ingredients 500g Chicken Mince 1 cup of diced capsicum* 1 cup of diced celery* 1 cup of diced zucchini* 1 cup of grated carrot* 1/2 a cup of basil leaves finely chopped 1/2 to 1 teaspoon of chili flakes/ 1 raw chili deseeded and sliced 2 cloves of garlic crushed (can add leek if not able to tolerate garlic) 2 tablespoons of tamari 1 tablespoon of cooking oil of choice Method Brown chicken mince in oil of choice Add garlic and saute for a further 30 seconds Add vegetables and stirfry for 1 - 2 minutes Add basil, tamari and chilli. Mix and cook for a further minute or until vegetables are as you like them Serve on...

This soup is easy to digest and contains cruciferous vegetables which are well known for their detoxifying ability. Cruciferous vegetables contain many different nutrients to support our health. They also contain compounds called glucocinolates. Glucocinolates are broken down to isothyocinates by an enzyme called myrosinase. This enzyme is activated when the fresh vegetable is chopped to smaller pieces. Isothyocinates are special in that they support both phases of liver detoxification. Cruciferous vegetables are in season in Spring – the perfect time to detox. Try to add cruciferous vegetables to your meals every day.   Broccoli and Cauliflower Soup Ingredients 1 leek roughly chopped 1 head of broccoli roughly chopped 1 head of cauliflower...

Why we should eat seasonally and locally   What we eat plays an integral part in how healthy we are. The phrase you are what you eat means that what we eat can affect our mental, emotional and physical health.  Eating seasonally and locally is important, as produce grown close to home has the perfect combination of nutrients for the season in which they are best harvested and eaten. Whats in season - September/October Fruit apples - avocados - cumquats - grapefruit - lemons - mandarins - blood seville oranges - pears - rhubarb - strawberries - tangelos - tangerine Vegetables asparagus - bok choy -beetroot - broccoli - cabbage - carrots - cauliflower - celery - choy sum -...

1 – 7 August is World Breastfeeding Week. We have put together a 3 part series on breastfeeding and hormones, nutrition for breastfeeding, and weaning and hormones. Welcome to Part 1. Breastfeeding and Hormones Breastfeeding sounds simple enough right?!… That is until you actually have to do it! Breastfeeding can be difficult and stressful no matter if it’s your first of fourth baby. There are so many factors that come into play before breastfeeding works. There may be supply issues (too much or too little), pain and discomfort, mastitis, let down issues, hormonal issues, issues with latching, rooting, suckling and swallowing, tongue tie, mental health and lack of support/...

Winter calls for slow cooked comfort foods. And what could be better than a hearty beef casserole. The best part of this recipe is that you don't need too many ingredients - the basic version calls for beef, potatoes, carrots and stock. Simple and delicious. Ingredients 500g diced beef 4 carrots cut into chunks 4 large potatoes peeled and quartered 1L Bone broth or 1 massel beef stock cube + 1L water 1 clove of garlic crushed Oil for cooking Optional - dried or fresh herbs  Optional - 1 tablespoon of tomato paste Method - Heat oil in saucepan    -Brown diced beef    -Add all other ingredients -Bring to boil, then put lid in and simmer slowly for 1.5 hours*      ...