For this reason, I am constantly on the hunt for recipes that are not only simple for my time poor clients to prepare but nutritionally superior and this delicious eggplant dish certainly packs a punch.  With preparation time between 10-15 minutes (and less once you get acquainted with this recipe) and cooking time of 30 minutes or so, it can be an easy addition to your weekly menu at home.

I mostly use this eggplant recipe as a tasty side dish where I then add my preferred protein.  Just this morning, my husband and I had this for breakfast with an organic boiled egg on the side – a much better food choice than high carbohydrate cereals or the plethora of nutritionally poor breakfast choices I often see.

I often have it as a side dish for dinner with asparagus or another form of green vegetable and a good source of protein such as chickpeas or marinated tempeh if you are vegan (see recipe here where I have added it to a power salad) or baked fish or chicken.

I use a spice called Za’atar which is often used in mediterranean and middle eastern cooking and has been popular since medieval times.  There are some different spices that can be used however most blends contain some beautiful herbs such as wild thyme, oregano, sumac, and sesame seeds.

And then there is the pomegranate, which I love incorporating into dietary strategies for my clients due to its polyphenol attributes and its role as an antioxidant, combined with antimicrobial, anti-hypertensive (lowers blood pressure) and anti-inflammatory properties. 

My love of Tahini as a superfood spans many years.  Made from Sesame seeds which contain high amounts of monounsaturated fats, a range of antioxidants, magnesium, zinc, calcium and protein to name a few – this humble and versatile seed delivers an enormous amount of health benefits and is wonderful in managing high cholesterol.  Whilst you can make your own, I normally buy from a grocer such as Harris farm or health food store.

Now let’s not forget the main event of this recipe – the almighty eggplant or aubergine as it is commonly known.  Eggplants are not only high in fibre and low in calories, but they contain numerous vitamins and minerals plus phytonutrients such as flavonoids and phenolic compounds which add significant health benefits to any diet.

I buy the Za’atar spice from most supermarkets and buy whole pomegranates from quality grocers.

Some of the powerhouse nutrients that are rich in a Mediterranean diet and also rich in this recipe include:

Unsaturated fatty acids, mostly through olive oil.

Antioxidants, through vegetables, fruit, fresh herbs, and spices

Fibre, through whole grains, legumes, vegetables, and fruits

Polyphenols, flavonoids, and other anti-inflammatory compounds found in fruits, vegetables, legumes, nuts, seeds, and olive oil.

There is also one very simple reason that this eggplant dish makes a regular appearance on my home menu- it is really tasty and healthy and can really hit the spot for flavour.

I love it for a quick Friday night meal instead of takeaway especially when I am keen to keep meals as healthy as possible.

I hope you enjoy as much as I do.  This makes 4 servings.

Ingredients

• 2 large eggplants, sliced lengthwise, approx. 1 cm wide.
• Sea Salt
• 6 tablespoons of extra virgin olive oil; half for baking eggplant and half for the tahini dressing
• 2-3 tablespoons Za’atar spice
• ⅓ cup of fresh pomegranate arils
• Italian parsley, to garnish
• 1 spring onion finely sliced.
• ⅓ cup of Tahini
• Half a small lemon, juiced.
• Pepper to taste

Instructions

Arrange your sliced eggplant in a container or large plate and season both sides with salt so they are well covered and place in the fridge for an hour.  This process takes some of the bitterness out.  If you don’t mind the bitterness and have no time, you can skip this step.

As your eggplant is being prepared, place your tahini, half the olive oil, lemon juice, black pepper and spring onion in a bowl and mix thoroughly. Set aside.

Pre heat your oven to 200 degrees Celsius.

When your eggplant is ready and your oven is heating up, wash the salt off of your eggplant slices completely and remove excess liquid with paper towels until very dry.

Place baking paper on a large baking tray and brush lightly with olive oil.  Add your eggplant slices and brush the remaining olive oil on the top. Now sprinkle with your za’atar seasoning and bake for 15 minutes each side.  Check as some ovens differ from others so your cooking time may need to be adjusted so that your eggplant doesn’t burn.

When your eggplant is ready, place slices on plates or bowls and spoon your tahini sauce over the top.  Now add your pomegranate evenly and season with fresh parsley. 

Now add your preferred protein on the side and enjoy! 

The post Roasted Eggplant with Tahini & Pomegranate appeared first on Performance in Health.

And whilst nutrition and healthy food choices are always my main priority, a close second is preparing recipes that are easy to prepare for the many time-poor, life fatigued individuals, couples and families that I work with as a naturopath.

This dish ticks all the boxes in that way.  A reminder to all time poor people – always cook double amounts of any dish or have extra serves so that lunch the next day or another dinner is already prepared.  Life is way too busy to waste time in the kitchen, if you can strategically manage things a little better for your quality of life and your health.  This dish as with most of my meals, is easy to freeze.

This Asian Tofu and chicken mince dish is a simple and heathy dinner option that is low in starchy carbohydrates, high in antioxidants and protein.

For this recipe I use organic chicken mince and semi fried tofu so I simply chop and add or you can add firm tofu.

With most recipes, you can substitute ingredients for what you have in your fridge.  I use grated carrot, mushrooms, zucchini, spring onions, red capsicum and asparagus for this recipe as that is what I had in the fridge.  Chinese cabbage is a great addition and so is broccoli, cauliflower, and corn.  Basically, the sauce ingredients which combines garlic, ginger, coriander, and chilli can be added to just about anything.  I use it for one of my San choy bow recipes also.   

The other night my husband and I finished work very late and I added the garlic and ginger pulp that I buy from my organic grocer that is in glass jars so that time was saved yet a healthy meal was consumed.  Obviously I prefer fresh herbs however there are times when corners must be cut in a busy life.

I always add a load of organic vegetables though so that they are a mighty contributor to the meal and for kids, it is a fabulous way to hide vegetables from picky taste buds.

I am a big fan of organic chicken mince due to the way the chickens are treated and fed and the lack of detrimental health impacts of commercial meat and where possible I try to use more natural ingredients. 

Now let’s talk about sweet potato noodles.  They are very thin glass like noodles that I buy from the Asian section of coles or most supermarkets.  Dangmyeon, “glass noodles” which are made in Korea have a really nice chewy texty.  I add them to soups, stir fries and more.  I like them because they take 8 minutes, and they are really light.  in Korean, are made from sweet potatoes. When cooked they become translucent with a chewy texture. Perfect for stir-fry and soup. Japchae literally translates to “mixed & stirred” and there’s not much more than that.   I buy the Obap brand.

I hope you enjoy this tasty recipe for the time poor yet health conscious amongst you.

This recipe serves 2 with left overs for lunch the next day.

Ingredients

• 1 kilo of organic chicken mince
• 1 220-250g of semi fried or firm tofu, cut in cubes
• 1 large carrot or 2 small, grated
• 2 medium zucchini’s finely diced
• 1 large red capsicum, finely diced
• 8 spring onions, finely chopped
• 2 cups of finely chopped button mushrooms
• 1 bunch of asparagus, chopped
• 6 cloves of garlic, finely diced or crushed or 2 tsps of garlic pulp
• 2 large green chillies, finely sliced or 1 tsp of chilli pulp
• 2 thumb sized pieces of ginger, finely sliced or grated or ¾ tsp of ginger pulp
• 1 large tablespoon of coconut oil
• 2 tablespoons of sesame oil
• 4 tablespoons of fish sauce
• ¼ cup coconut aminos, tamari or gluten free sauce
• 1 tablespoon of maple syrup
• 2 heaped teaspoons of Chinese 5 spice
• Large handful of finely chopped fresh coriander
• 1 packet of Obap Sweet Potato glass noodles

Instructions

Boil large saucepan of water and add your sweet potatoes noodles; cook for 8 minutes, drain and set aside.

Heat your coconut oil in a large fry pan or wok on medium heat and add garlic, ginger, spring onions and chilli and cook until fragrant.

Now add your chicken mince and break up whilst cooking with a fork until the mince has lost any pink colour.

Add your vegetables, sesame oil and stir through until vegetable mix has reduced and is more tender.

Now add coconut aminos/gluten free soy sauce, fish sauce, maple syrup and Chinese 5 spice and stir until sauce has evaporated a little.

Add tofu and stir through gently.

Add fresh coriander for the final minute and stir through.

Add sweet potato noodles and stir through well.

Serve in bowls and devour.

Enjoy!!!

The post Asian Tofu & Chicken Mince Stir Fry with Sweet Potato Glass Noodles appeared first on Performance in Health.

Whether it be tiredness at the end of a busy day or whether a day of stress and anxiety steers you in the direction of just wanting to relax without chopping, peeling, frying and all that goes with it – one thing is for certain and that is that dinner is most often the meal that can suffer in healthiness and nutrients.  If it wasn’t for the fact that inflation has pushed uber eats and restaurant meals to a ridiculous cost, eating out would also be a more regular weekday occurrence.

The simple fact is that when I dig deeply into what my clients feel around what robs them of joy, preparing and making dinner after a long day is certainly right up there at the top of the list.

And this is also a dilemma in my family, and I am a naturopath!

Dinner in my home on a weekday simply must be easy and quick with several meals that are pre prepared.  This is for one reason – it has to be!  As I run a busy wellness clinic whilst also supporting clients from early to late on many days, I am rarely at home before 7pm from Monday to Friday.  My husband is home at a similar time from his workplace.

This may sound familiar or even if you are a full-time parent or carer or have a busy schedule working from home, dinner on a weekday can be challenging to navigate if you aspire to eating healthy & nutritious homemade meals. 

So, what is an achievable strategy to get dinner made that is healthy and enjoyable without stealing your joy?  Here are my weekday strategies:

Strategy 1:  for a month, plan 4 lots of Monday to Sunday meals and eat the same thing.  I have one takeaway dinner in there also.  Work out in advance what those dinners are.  It takes the stress out of things believe me.  Then allocate who is in charge of what meals if you live with others.  In my home as my husband works from home two days a week, those are his dinner nights.  I work from home one day a week and I prepare a dish that can also be frozen in a number of containers that I can bring out for dinner at a later day.  The other nights, we share the preparation and when we can on a Sunday afternoon, we cook another dish that can be frozen so we can bring it out on busy days.   What could your preparation strategy be?

Strategy 2: A couple of times a week, keep things really simple.  A mountain wrap or low carb wrap combining a quality protein such as these rissoles which can be frozen in batches or Thai chicken balls or stir-fried chicken, felafel, tempeh, mince or smoked salmon works well with humus or chilli sauce, avocado and a few handfuls of healthy salad.  This is easy, quick, and light which to be honest is really what dinner should be like when all we do is relax at that time if the day.  A small dinner is always something I recommend.

Strategy 3: Once a month on a Saturday or Sunday spend the whole day cooking and then freezing meals in dinner sized portions for the amount of people in the home that you are feeding.  Don’t take this job on your own – share it with your partner or children if you can! I like to cook a Bolognese sauce or a tofu or chickpea and vegetable curry, minestrone soup, Thai chicken balls or rissoles.  This way, you have meals to defrost and simply heat up when time is not on your side.

Strategy 4: Once or twice a week, make a stir-fry but chop up the vegetables and put in a sealed container on the prior Sunday so that all you need to do is throw the ingredients into the wok on arriving home with your good quality protein, herbs and spices.  I even finely slice up my garlic and ginger and put them in a snack bag so that everything and I mean everything is ready to go when I get home from work.

Strategy 5: On days at home, use the slow cooker.  If you type slow cooker in the search menu on my website, you will see a range of easy and tasty recipes for the time poor and you can freeze leftovers for another busy weeknight.

So, in line with these strategies to make your quality of life better and to ensure that you eat healthy dinners during the working week, this yummy Baked Quick & Easy Chicken & Vege Dinner Bake is here to support this mission.

Before I go on to the ingredients for this recipe, I need to remind you that it is important that you buy organic or free range, hormone & antibiotic free chicken meat.  When the meat is full of hormones, you digest those hormones, and this may impact your own hormone health.  Be wise in these choices.

Now, you can add whatever veges you like.  I often add cauliflower or carrot and my husband loves a potato or sweet potato so you can make your own version of this bake depending on what you enjoy.  This version is a low carbohydrate version.

Ingredients for 2 people

• 2 chicken breasts, halved
• 8 -10 brown small mushrooms, kept whole
• 2 zucchinis’, roughly chopped
• 1 onion, in quarters
• 1 large red capsicum, cut in big chunks
• 4 garlic cloves, left whole
• 1 cup of butternut pumpkin, large cubes
• A few handfuls of baby spinach leaves (for serving)
• 1 tablespoon of fresh rosemary
• Cold pressed extra virgin olive oil spray
• 1 tsp Italian herbs

Instructions

Preheat your oven to 190°C.

Line a large roasting tray with baking paper.

Spray olive oil on baking paper, covering it.

Combine your vegetables in a bowl and mix and spread the vegetable mix on the large, lined baking tray.

Now evenly distribute onto the tray and put chicken breasts in the middle.

Spray the top with olive oil spray and scatter rosemary and Italian herbs on top.

Bake for 40 minutes, turning halfway until chicken is cooked and the vegetables looked a little caramelized.

Take out of the oven and stir through baby spinach leaves, add pepper.

Serve on plates.

I often steam Brussel sprouts or fresh green beans to have on the side however this is your choice.

This serves 2-4 depending on hunger!  I always have leftovers for lunch the next day.

The post Quick & Easy Baked Chicken Breast & Veges appeared first on Performance in Health.

I have been preparing this soup for over ten years now.  Unlike my other recipes, this is one of those soups that takes a little longer to prepare such as on a lazy, rainy Sunday in Winter.  I make a dairy free, gluten free version for my family and it always represents a day of self-care and nurturing as I relax in my comfortable clothes whilst this soup slowly simmers on the kitchen stove.

I recommend this soup to my clients as it ticks so many boxes from a health perspective.  Being rich in fibre means that it is wonderful for optimal digestion and detoxification as it keeps bowel movements regular and ensures that nasty toxins and waste are removed from the body instead of being reabsorbed.  The soluble fibre is also a prebiotic food source for important intestinal flora, and this always makes me happy as they are mega important for so many functions in our body including immune health, mood and hormonal balance and I love to see them flourish.

It is a perfect choice for keeping blood sugar levels balanced and is also a good plant-based protein choice with legumes a star ingredient.  Not to mention the copious amounts of antioxidants, vitamins, and minerals due to the abundance of fresh vegetables.  I always buy my vegetables from the local organic markets or supermarket to minimise the toxins in my body and if this is an option for you, I strongly suggest looking at this as an option.

Scientific studies highly recommend reducing red meat consumption to only twice a week to reduce the risk of a number of lifestyle diseases.  Finding tasty meal substitutes can be difficult for people that want to increase plant-based meals and this soup is perfect!

The original version of this soup added 100g pancetta and hearty chicken stock instead of vegetable stock with a full dairy pesto so if you want to do a non-vegetarian version, then add these ingredients.

Ingredients

• 2 cans of organic borlotti beans
• 4 tablespoons extra virgin cold pressed olive oil
• 1 large onion, finely chopped
• 2 leeks, sliced finely
• 3 garlic cloves, finely chopped
• 4 celery stalks, chopped
• 2 large carrots, sliced
• 1 sweet potatoes, peeled and chopped in small cubes
• 2 zucchinis, diced
• 1 bunch of silver-beet, shredded
• 100 grams freshly shelled peas or frozen (organic)
• 1 cup of green beans, chopped
• 1 small red capsicum, chopped
• ¼ cabbage, finely chopped
• 2-3 sage leaves
• 1 tsp of fresh thyme
• 2 bay leaves
• 10 basil leaves
• Pinch of red chilli flakes
• Salt and pepper to taste
• ⅓ cup organic tomato paste
• 1 can of 400 grams organic diced tomatoes
• 3 litres of organic vegetable stock
• 2 teaspoons of lemon juice
• Vegan pesto or vegan parmesan to serve

INSTRUCTIONS

Heat your olive oil in a large saucepan over medium heat.

Once the oil is simmering, add your chopped onion, garlic, leaks, carrot, celery, chilli flakes and stir for 10 minutes until onions are translucent.

Add the remainder of your vegetables, sage and thyme and stir gently until fragrant for several minutes.

Now add your tomato paste and diced tomatoes, vegetable stock and stir.

Add your bay leaves and basil leaves and season with salt and pepper.

Add your borlotti beans.

Increase heat to medium-high and bring the soup to a boil, partially cover with your lid, and reduce heat so soup is just simmering.

Cook for approximately an hour or as you like it depending on softness of vegetables.

Remove the saucepan from the heat and take out the bay leaves.

Add lemon juice to mix and any salt and pepper to taste.

When serving add vegan pesto or vegan parmesan.  If not dairy free, use pesto and parmesan to garnish.

Why not buy a thermos and then take some to work for lunch and have the healthiest, yummiest lunch ever!

Enjoy.

The post Tan’s twist on Authentic Italian Minestrone alla Genovese appeared first on Performance in Health.

I adore using fruit in season to stew and in Australia, summer brings with it a plethora of different varieties of beautiful plums.

I often use a combination when I am stewing Plums and often use Black plums or sugar plums.  To be honest, if ripe enough I love any style of plums on the shelves in Summer however I love the deep black flesh plums.  Can you tell that I don’t know the names of all of our plums in Australia?

One thing I am very detailed about however is buying organic fruit.  The nutrient levels are better and it is much better for the body not to have pesticides as a desert, snack or breakfast.

Served warm or cold, my stewed plums have two ingredients – Plums and a dash of water.  They simply don’t need anything else when you use them when just ripe or even a little riper than you would enjoy them if eaten fresh.

You can also use the crumble topping from my healthy apple and cinnamon crumble recipe if you want a beautiful desert option click here.

For me, I love the simplicity of cold stewed plums with a few raw or activated nuts sprinkled throughout to make sure that blood glucose levels are balanced.  You can also hide some freshly ground flaxseeds in it also if you are a woman balancing a hormonal condition or going through perimenopause or menopause.

A dollop of coconut yoghurt or Meredith sheep milk yoghurt is also a yummy way to devour these divine plums.

Nutrient wise, Plums (especially the deep red flesh ones) are full of antioxidants, vitamins, fibre and minerals.

I don’t even really measure ingredients with this dish, so the recipe below is a simple guide.  Sometimes I use what I have in the fridge or if I see a whole batch of beautiful plums at my organic grocer, I will grab a few kilos and even freeze them.

Let’s start cooking shall we.

Ingredients

• 500 grams of organic plums, any variety (ripe)
• A few dashes of water; add more if needed

Instructions

De stone and roughly cut up plums

Place in saucepan with a few dashes of water

Bring to boil, then simmer on low for 20 -30 minutes until they are the consistency you enjoy.

You can serve on top of porridge with nut butter for breakfast, or as a snack by themselves or even add custard or crumble for a desert.

This dish also freezes beautifully, and it is always a great strategy to have healthy, sweet choices available for when a sweet tooth might strike.

I hope you love these simple, healthy stewed plums as much as I do.

The post In Season, Naturally Sweetened Stewed Plums appeared first on Performance in Health.

My aunty shared this recipe with my mum and then my mum shared it with me and whilst I have added more vegetables to the original version, it is now one of those recipes that it is our fortnightly “top ten”.  From what I understand there are quite a few extended family members who also cook it on a regular basis.

It is now one of those recipes that is a regular fortnightly “top ten” dinner choice.

There is one very simple reason that it makes a regular appearance on our menu- it is really tasty and healthy and most certainly hits the spot for flavour.

I love it for a quick Friday night meal instead of takeaway especially when I am keen to keep meals as healthy as possible.

I have added a Mediterranean diet slant to this recipe as it remains my favourite diet for overall health.  Lots of healthy olive oil, vegetables and basil, Italian herbs, chilli and parmesan make it a vegetarian or vegan meal that is tough to beat.

I make a vegan version and either use a vegan pesto or I add a vegan parmesan cheese.  My favourite is Green vie grated parmesan which I buy from a vegan store in Glebe.

I also buy a vegan and gluten free brand of gnocchi from a local health store and you don’t need to boil the gnocchi first, you just throw them in with all the vegetables and bake.  So easy.

I hope you enjoy as much as I do.

Ingredients

• 500g vegan gluten free Gnocchi or traditional gnocchi
• 1 ½ cups of cherry tomatoes, halved
• 2 zucchinis’, roughly chopped
• 1 red onion, sliced
• 1 red capsicum, cut in strips
• A few handfuls of baby spinach leaves (for serving)
• 3 tablespoons of cold pressed extra virgin olive oil
• 3 garlic cloves, sliced or crushed
• 1 tsp Italian herbs
• ½ tsp dried chilli flakes
• Handful of fresh basil leaves, shredded or a heaped tablespoon of basil pesto sauce
• 2 tablespoons of vegan parmesan cheese (Green vie grated vegan parmesan cheese is my favourite) or standard grated parmesan

Instructions

Preheat your oven to 200°C.

Line a large roasting tray with baking paper.

Mix your olive oil and garlic in a bowl and set aside.

Combine your vegetables in a bowl and mix and spread the vegetable mix on the large lined baking tray.

Now evenly distribute gnocchi onto the tray.

Drizzle the olive oil and garlic mix evenly over the ingredients and mix gently.

Sprinkle your Italian herbs and chilli flakes and gently mix throughout ensuring that ingredients are spread evenly over the tray.

Bake for half an hour and then mix the mixture before returning to oven for a further 30 minutes or until the gnocchi is cooked and the vegetables looked a little caramelized.

Take out of the oven and stir through baby spinach leaves, basil leaves or pesto and sprinkle your choice of parmesan all over the mix.

Serve in bowls and add more parmesan and basil if required depending on taste.

This serves 2-4 depending on hunger!  I always have left overs for lunch the next day.

The post Baked Vegetarian Mediterranean Gnocchi Tray appeared first on Performance in Health.

What I love about a delicious salad is that it is simple to prepare and can either be used as a main dish or as a side dish.

There are a few reasons that I love this dish.  Firstly, avocado in my opinion is a golden child of “healthy fats”.

Avocados are one of my favourite fruits.  Yes, that’s right – it is a fruit.  It is actually a super fruit because of its nutrient rich content.  Each avocado contains over 20 or so essential nutrients, including healthy fats such as omega 3 fatty acids, fibre, antioxidants which include vitamin A, C & E, vitamin B6 and folic acid and potassium to name a few.

Avocados are also rich in anti-inflammatory phytonutrients called polyphenols & flavonoids and abundant with lutein which is a powerful antioxidant for eye health.

Having healthy fats in your diet is so important for optimal cholesterol levels and mental health.  I sadly see many people reducing all fat and this couldn’t be further from what is needed.  Good fats are critical, and avocado is a super food in this arena.

So, this superfood usually appears in my diet daily due to some important health benefits that include heart & cardiovascular health, optimal cholesterol levels, mood, antioxidant support from dangerous free radicals, healthy skin and more.

And then there is the beloved pomegranate seeds which are a gorgeous burst of sweet antioxidant flavour for this salad.  Just don’t wear white whilst you are taking the seeds out of the pomegranate as they can splatter a little until you become an expert at taking the seeds out.

I use a sheep feta for this dish and can’t recommend highly enough that you chose a good quality feta such as Meredith marinated feta as it is an important ingredient for this dish. 

Sheep and goat cheese have the A2 protein which I prefer as cow A1 protein can be inflammatory in certain health conditions including acne, so I tend to avoid it.

I love adding some pecans to this dish and crumble them on top.  I am a fan of activated nuts which are soaked and dried, easier to digest and they taste as if they have been baked.  You can buy online or they are readily available in health food stores.

As far as dressings go, you can really just add olive oil, lime juice and a sweet balsamic but for this recipe I have made a tasty gluten free version, but I recommend experimenting.

I like to have this salad as the main part of my meal, so I also add some mixed salad leaves and I always add some form of protein on the side whether that be a piece of fish, tempeh or whatever you enjoy.

Ingredients

Salad

• 4-6 cups of mixed salad leaves
• 1 large or 2 small avocados, cubed or sliced thinly
• ¼ red onion, thinly sliced
• ⅓ cup of crumbled feta
• 1 cup of pomegranate seeds
• ⅓ cup of activated pecan nuts, crunched up
• ½ an orange sliced thinly

Citrus Dressing

• 2 tablespoon orange juice & 1 teaspoon of orange zest
• 1-2 teaspoons honey depending on your taste preference
• 2 tablespoons of coconut amino vinaigrette (gluten free option) or white wine vinegar
• ¼ cup cold pressed olive oil
• ½ teaspoon of Dijon mustard
• Ground pepper to taste

Instructions

First, whisk together all of your ingredients in a bowl to make your Citrus dressing and set aside.

Distribute the cubed avocado, salad leaves, red onion, feta, orange slices, pomegranate, and pecans in a bowl and gently toss.

Drizzle with citrus dressing to taste and serve with protein if this is a main meal or pop in the middle of table if using as a side dish.

Enjoy.

The post Pomegranate, Avocado & Feta Salad appeared first on Performance in Health.

Many years ago, I travelled through India and Nepal for approximately three months and my love of curry grew from there and will certainly stay with me for life.

Now, authentic traditional curries can be very hard to replicate due to the plethora of ingredients so experimenting with simple ingredients so that I can develop recipes for my fast paced world of family and career, can be a challenging task.  And of course, with so many “formula one race car” individuals that I support in my clinic, weeknight dinners simply must be easy, or grumpiness regarding dinner preparation can rear up and bad food choices can easily be made.

Given inflation, mortgage costs and petrol right now, this curry is also a fabulous weekend dinner option as it truly compares to some of the better restaurants.  I rarely say this but this time it is true! 

Preparation of this yummy curry is also incredibly easy and takes less than 10 minutes.

And then there is the genius “slow-cooker” that means meals can be prepared quickly in the morning and dinner is ready after a busy and tiring day.

I cannot speak highly enough about the time saving joy of using your slow cooker.

What is a formula one race person I hear you ask?  Busy people, with minimal time, juggling many things at one time.

For this curry, I often enjoy a low carbohydrate option for week-day meals and find that steamed green beans are a lovely side dish or a range of steam vegetables.  However, it often makes it as the dinner of choice for a Friday night when I am more relaxed and then I will have basmati rice instead of an oily, pricey takeaway.

I hope you enjoy this curry recipe.  Once you have the ingredients, it’s a very quick process to get it slow cooking away for dinner.

As with every meal, keep your rice portion small so that it is not the main event of your plate for weight management and blood sugar balance. 

This dish gets better as you leave it in the fridge for lunch or dinner the next day as all the herbs infuse.  It also freezes really well.

I hope you enjoy!

Ingredients

• 2 tablespoon cold pressed olive oil
• 2 onions finely chopped
• 1 red capsicum, sliced
• 4 garlic cloves finely sliced/minced
• 1 thumb sized piece of ginger, finely chopped
• 4 large chicken breasts, roughly chopped in large cubes
• 1 cup of chicken stock
• 200g diced canned tomatoes
• 3 tablespoons of tomato paste
• 200ml coconut cream
• 2 teaspoons coconut sugar
• 1 teaspoon cinnamon
• 1 heaped tablespoon of good quality Curry powder
• 2-3 teaspoons chilli powder (depending on how hot you like it)
• ½ tablespoon cumin
• 1 tablespoon coriander Powder
• 1 heaped teaspoon of smoked Paprika
• ½ teaspoon vegetable Salt
• Generous grinds of black pepper
• Handful of fresh coriander for serving, finely chopped
• Mango pickle or chutney to serve

Instructions

Add your olive oil to a large pan and add onion, garlic, and ginger.

Cook on medium heat until onions are transparent.

Add chicken pieces & capsicum and cook whilst stirring for a further 3 minutes.

Now add all other herbs and cook for few extra minutes, stirring so chicken is coated well.

Add your tomato paste and coconut sugar.

Pour mixture into your slow cooker and then add coconut cream, diced tomatoes and chicken stock.

Stir so all ingredients are mixed well.

Cook on low for 5-6 hours (check your chicken at 5 hours so doesn’t dry out as many slow cookers differ).

Serve with green beans, basmati rice and sprinkle with fresh coriander and mango chutney.

The post Tan’s Spicy Chicken Slow Cooker Curry appeared first on Performance in Health.

When I work with clients to improve their health, the Mediterranean diet is my gold standard.  I recommend a version of it with most conditions especially for heart health, diabetes, numerous digestive disorders such as Inflammatory Bowel Disease, brain health, weight management and more.

There is a huge emphasis on including foods from the plant kingdom, including fruits and vegetables, legumes, nuts and wholegrains.  With plant vegetables the main portion of a plate, the question of what meat, plant-based protein or fish is the side dish.  This is quite different from how I see most people coordinate their meal plates.

Food choices are very low in processed foods and high in home cooked meals with seasonal, local produce used mainly due to the nutrient and antioxidant content.  For me, I prefer local organic produce so that pesticides are also minimized, and the environment is considered.

Healthy fats are a huge part of this way of eating with olive oil as the poster child, olives, avocado, nuts and wild caught sustainable fish.

Whilst dairy is often part of the Mediterranean diet and I do include, I do incorporate other forms of calcium such as seeds, sardines, and plant sources as many of my clients with inflammatory conditions may find dairy is not helpful.

Eggs are consumed at 4-6 a week, fish several times a week, plant-based proteins have a big role and red meat and chicken once a week or even less.

Desert is often a beautiful piece of fruit with red wine in small amounts linked to good health.

I hope you enjoy my version of Mediterranean baked white fish.  It has a scrumptious blend of sustainable Gurnard fillets which bake beautifully, cherry tomatoes from my local farmers markets, fresh basil, organic cold pressed olive oil, olives, capsicum and chilli.

I have this several times a week in my home.  It is so easy to prepare, cooking time is short and cleaning up is easy.  Another recipe for the time poor amongst you.

Ingredients

• ¼ cup olive oil
• 4 garlic cloves thinly sliced
• Small handful of fresh basil leaves shredded
• 1 cup cherry tomatoes halved
• 500 grams of NZ white Gurnard fillets or thick white fish such as Cod
• ½ teaspoon chilli flakes
• ¼ cup of sliced black olives or green (whatever you have on hand)
• 2 teaspoons of capers
• Small red capsicum, thinly sliced
• ¼ cup white wine
• freshly ground black pepper
• 2 teaspoons of marinated goat feta

Instructions

Preheat the oven to 200 degrees C.

Place your olive oil in the bottom of your baking dish.

Add garlic slices, cherry tomatoes, olives, capsicum, basil leaves and wine.

Place your fish on top and mix well so ingredients and fish are spread evenly over the dish.

Sprinkle chilli flakes over the dish and season with freshly ground pepper.

Cook in the oven for approximately 30-35 minutes depending on the thickness of the white fish you use.

When ready, stir through feta.

I will often cook this dish on a weekend and serve with crunchy roast potato pieces or a crunchy oven baked roll however I often opt for a healthy version and serve with steamed silver beet or roasted cauliflower.

The juices of this dish are lovely with many vegetable side dishes, and I have often added to a small amount of thin spaghetti as something a little different.

As you can see it is a really versatile dish and I invite you to experiment with it.

The post Simple Mediterranean Baked Fish appeared first on Performance in Health.

It is also important to remember that a healthy diet should always be rotational.  By this I mean, don’t constantly eat the same food every day.  Working with a lot of children and adults with allergies and intolerances, a four-day rotation on any food is a great rule of thumb.

A tasty mini frittata can tick many boxes especially when seeking a high protein, nutritious morning tea or afternoon tea. 

Eggs are a highly nutritious whole food and can be a wonderful option for individuals wanting to reduce meat products in their diet.  But be aware that if improving the welfare of chickens and your own health is a consideration for you, buying organic eggs is critical.  If you want to know more about why I prefer organic eggs, you can read more on my frittata slice recipe here.

I will also say that the number of eggs I recommend is usually around 6 a week for most people however each person is unique depending on their specific circumstances.

Vegetables to add

The beauty about any frittata is that they are a wonderful way to use up left over vegetables, especially sweet potato, and pumpkin.  For this reason, I have prepared specifically for this recipe but use the base ingredients and experiment.

Eggs are a wonderful source of Protein

Eggs are a ‘complete protein’.  This means that they contain all the essential amino acids needed for a healthy body to function optimally.

Healthy Fat

Eggs are an excellent source of omega 3 fatty acids with more saturated than unsaturated fat. 

Rich source of Vitamins and Minerals

Eggs are a powerhouse of vitamins and minerals including selenium, folate, Vitamin B5, B12, Vitamin A, Vitamin E, Vitamin D, zinc, iodine, calcium and more.

Antioxidants

Eggs contain lutein and zeaxanthin which are powerful antioxidants for disease prevention and eye health.

These mini frittatas last a few days in the fridge and can be taken to work cold as a tasty snack.

No, let’s get cooking shall we.

Ingredients

• Sweet potato cubes (small), 1 medium sweet potato
• Olive oil, 3 tablespoons
• Olive oil spray
• 1 red capsicum, large slices
• 2 garlic cloves, finely chopped/minced
• 1 cup of thinly sliced mushrooms
• 1 small onion finely sliced
• ¼ cup dairy free parmesan (I use Green Vie vegan parmesan that tastes like real parmesan)
• 8 eggs, lightly beaten
• ⅓ cup unsweetened almond milk
• 12 cherry tomatoes halved
• Pepper to taste

Instructions

Roast vegetables

Pre heat your oven to 200 degrees.

Mix your sweet potato cubes and capsicum in 2 tablespoons of olive oil and spread over an oven dish with baking paper on bottom and place in heated oven.

Roast until tender, tossing halfway through (approx 25 to 30 minutes) and remove from oven. 

Your roast capsicum piece may be ready before hand so remove if you see black edges and roasted nicely and slice into small pieces

Whilst sweet potato and capsicum is roasting, heat the remaining olive oil in a fry pan and add your onion and garlic and cook until the onion softens.

Stir well, turn down heat and cook for 10 minutes or until onions shrink and caramelize.  Now add mushrooms until they cook slightly.

In a medium sized bowl add your eggs and whisk, slowly adding almond milk.

Add your roast vegetables and onion, mushroom mix.  Stir in parmesan and season with pepper.

Spray a 12-muffin tin with olive oil spray.

Pour mixture evenly into each muffin cup making sure to divide sweet potato and capsicum evenly.

Add 2 halved cherry tomatoes to each frittata mix.

Return to oven and bake for 20-25 minutes until you can see that the frittatas are set.

Remove from your oven, let rest for a few minutes and serve or place in fridge for healthy snacks.

The post Mini Roast Veg Frittata Snacks appeared first on Performance in Health.