And with the chilly Autumn and Winter days and nights, healthy soups that are a full of antioxidants to fight those nasty cold & flu viruses are an intelligent meal choice.

When it comes to soups, I am a hard core “roasting” disciple.  Char roasting capsicums, onions, tomato, and garlic in a splattering of olive oil before blending them to creamy perfection produces a finished product that always wins over the pickiest of taste buds.

As a naturopath, I am of course passionate about using organic produce wherever possible due to high nutrient content and low pesticide content.

This soup is rich in important vitamins and minerals including Vitamin A (beta -carotene), Vitamin B6, Folate, Vitamin C, Vitamin E, Manganese, Potassium and more.

Stand-outs nutrients to mention are:

Vitamin C: a powerful antioxidant to fight oxidative damage and free radicals in your body.  With capsicums containing more Vitamin C than oranges, having this soup on a regular basis makes sense in flu season due to the important role that Vitamin C has in supporting a healthy immune system.  Not only is there capsicum in this recipe, however carrot and tomato add more Vitamin C to the mix!

Flavonoids: these phenolic compounds are yet again powerful antioxidants, but their health benefits also include antiviral & anti-inflammatory abilities.

Lycopene: another plant compound with wonderful antioxidant super-star properties.  Lycopene, which is the red pigment is high in both capsicums and cooked tomatoes is an antioxidant which can protect against DNA and cell damage. The health benefits of Lycopene are far reaching and include cardiovascular health, prostate health and even bone health.

Garlic

And of course, I can’t forget to mention Garlic.  To me, garlic is one of the most powerful foods on the planet.  Studies link the compounds in garlic such allicin, alliin, allinase, beta-sitosterol and a variety of vitamins and minerals to a reduced risk of cardiovascular diseases.  Other effects include anti-microbial actions, cholesterol lowering and more.

Now that I have explained all of the health benefits of this soup, I must emphasise that it is also very low fat and low carb making it a perfect dinner option for weight loss or weight management.  Of course, adding a little bit of protein on the side will always support more balanced blood glucose levels! 

This is also a very affordable dish and is a perfect way to use up vegetables in the fridge.

In this recipe I use carrots, celery, onion, and basil to take the taste to the next level however it is easy to experiment with other vegetables you have that you need to use up.  That is the beauty of soup making!  So, lets start making it shall we?

Ingredients

• 3 red capsicums, roughly chopped
• 8 large vine ripened tomatoes, halved
• 2 cups of organic vegetable stock
• 2 carrots, finely sliced
• 3 cloves of garlic peeled
• 1 large onion chopped in quarters
• 2 celery stalks, finely sliced
• 6 fresh basil leaves
• salt and freshly ground black pepper
• 4 tbsp of olive oil

Instructions

Preheat the oven to 180C.

Line a large roasting pan with baking paper.

Place capsicum, tomatoes, onion and garlic in a big bowl and pour 3 tablespoons of olive oil over the top.  Stir gently so that olive oil covers all vegetables.

Roast in oven for approximately 50-60 minutes as you want everything slightly charred.

Check oven every 15 minutes and turn where necessary so your vegetables don’t burn.

Meanwhile, in a large pot, sauté your carrot and celery in a tablespoon of olive oil on low heat to soften whilst your other vegetables are in the oven.  Stir regularly and add salt and pepper. Cooking time is 50-60 minutes to caramelise for taste.

Once roasted tomatoes, onion, garlic, and capsicum mix is ready, pour into saucepan with carrots and celery and now add the vegetable stock and bring to the boil.

Cool for 5 minutes and then pour your mix into a blender with your fresh basil leaves and blend until smooth.

Return your soup to the large pot and heat up before serving.

Store in your fridge and eat within 3-4 days.

Bon Appetit

The post Roast Tomato, Garlic & Red Capsicum Soup appeared first on Performance in Health.

Quinoa, a type of pseudo-grain (it is a seed, but eaten like a grain), is a wonderful vegan protein source, particularly because it has a good balance of essential amino acids including lysine, tryptophan, and cysteine. Quinoa is rich in B vitamins, as well as vitamin C, vitamin E and antioxidants. Quinoa also contains important minerals like calcium, magnesium, iron, potassium, and zinc with wonderful anti-inflammatory qualities. 

Pronounced “keen-wa”, Quinoa is an ancient grain originating from South America and was a staple of the Incas.  Quinoa has the highest protein content of any grain and is gluten-free, making it suitable for coeliacs and for the many people who suffer from non-coeliac gluten sensitivity.

Black beans are also another superstar plant protein, and it is important not to forget eating protein with plant-based meals.  Whilst each type of legume has its own unique nutritional profile, they contain similar macro – and micronutrients. Legumes are generally made up of 15-30% protein, and contain fibre, minerals such as calcium, zinc and selenium, and vitamins, particularly B vitamins.

As many of my clients are making a conscious effort to add more plant-based meals to their menu at home, this recipe came about as a meat replacement option that the whole family will enjoy.

As always, it is a simple dish as being “time poor” is an epidemic in my world and most of my clients.  In honor of the time poor amongst you, preparation time is 10-15 minutes, and this dish has been made to feed two people for a main meal plus we then take the leftovers for lunch the next day.

If you have smaller capsicums, then you can make more.

From lots of attempts at perfecting this dish, the trick to making great stuffed capsicums is pre-roasting them so they caramelize and are more tender.

Ingredients

• 2 large red capsicums, halved between stem and base; seeds removed
• ⅓ cup of uncooked quinoa
• ⅔  cup of vegetable stock
• 2 tablespoons of olive oil
• Olive oil spray
• 1 brown onion, finely diced
• 3 garlic cloves finely diced
• 1 cup of cherry tomatoes, diced
• ¾ tsp ground cumin
• ½ tsp chilli powder
• ½ tsp paprika
• 400 gram can of black beans, rinsed and drained
• ¾ cup of defrosted corn kernels
• ½ cup of grated cheese (optional) plus extra for top.  I use lactose free here
• 1 small avocado
• Juice of half a lime
• 2 tbs fresh coriander, finely diced

Instructions

Preheat your oven to 180°C fan forced.

Place your halved capsicums in a large baking dish that has been lined with baking paper. 

Spray lightly all over with olive oil spray and bake them for 20 minutes or until softer and you can see them start to caramelize on the outside.  Set aside but keep the oven on.

Combine the vegetable stock and quinoa and bring to the boil.  Turn to a simmer, remove the lid, and cook until all the stock has been absorbed.  Then take off the heat, place lid back on saucepan and let it steam for 5 minutes.

Whilst your quinoa is cooking you can prepare your filling.  You can even prepare the filling in advance if that makes life easier.  So, in a large saucepan, add your olive oil, garlic and onion and cook for approximately 5-10 minutes or until the onions are nice and tender on medium heat.

Add the cumin, paprika and chilli and stir frequently until fragrant.

Now it is time to add the black beans, corn kernels and cherry tomatoes and cook for 5 minutes before adding the cooked quinoa.

Leave the baked capsicums and bean mix to cool a little so stuffing them doesn’t burn your fingers and then add 1 tablespoon of coriander, a squeeze of lime and your grated cheese if adding and mix well.  Stir in a squeeze of lime and keep the rest for the avocado mash side dish.

To stuff your capsicums, fill with the bean & quinoa mix to the top, add some grated cheeses on the top and continue baking for 20 – 30 minutes.

Whilst they are baking nicely, mash your avocado with the lime juice and remaining coriander and a touch of pepper for your side dish and when they are ready, serve and enjoy.

For maximizing the taste of this dish, the side dish of mashed avocado is a must and really adds to the yumminess of this meal so don’t forget it.

Important note:

Remember that plant-based proteins should not be forgotten.  Protein makes up the building blocks of our bodies and when choosing vegetarian options, always ask yourself what your protein is going to be.  For more support on this refer to my blog titled “plant-based proteins for meat free meals.  You can find the blog here.

The post Chilli Black Bean & Quinoa Stuffed Roasted Capsicums appeared first on Performance in Health.

As someone that experiments a great deal with different ingredients, there are often times when best intentions do not creatively come together where taste is concerned and then there are times when a tasty new recipe is born.  This was one of those times and I am happy to say that it is a wonderful option for those seeking plant-based meal choices that are tasty and nutritious for the health-conscious individual.

It is also very easy to make with minimal chopping and preparation required and with most of my clients being time poor, this is crucial.

As a naturopath, I love silver beet for its rich nutrient content.  Like many leafy green vegetables, silver beet is dense in minerals and vitamins including magnesium, non-heme iron, calcium, Vitamin K, zinc, potassium, Vitamin A, C & E.  It is packed full of fibre and important antioxidants such as alpha and beta-carotene, lutein, zeaxanthin, and choline.

I often support clients who wish to make the transition to a vegetarian, vegan or flexitarian diet.  I am always delighted when people seek experienced advice for this dietary change as it can be easy to forget the important of protein and other important nutrients when reducing animal food sources.  I have several educational blogs that provide support on this subject.  Click here for advice on nutrients you might be missing on a vegan or vegetarian diet and here for guidance on plant based proteins to add to your meals.

Legumes are a wonderful plant based protein choice and kidney beans are one of my favourites.  Proteins are the building blocks for your muscles, bones, organs, skin, enzymes and much more.  In addition, protein is important for managing energy throughout the day and keeping blood sugar levels balanced.

Kidney beans are not only a good source of protein but are high in fibre, minerals such as calcium, zinc and selenium, and vitamins, particularly B vitamins. 

I use orange sweet potato in place of pasta sheets in this recipe as sweet potato is a real food, not a processed food and this increases the nutritional value and overall health benefits of this dish.

Making lasagne is always tricky when it comes to perfecting the correct amount of ingredients as many of us have different sized lasagne dishes that we use.  I tend to use a dish that is deeper and shorter for this recipe however you will soon get an understanding of what you need after you give this recipe a try and any left over ingredients can be used to make a yummy bowl for another meal.

My dish is 22 cm wide, 30 cm long and 8 cm deep.  Any leftover chili, we eat separately on toast or with a dollop of mashed avocado on top or with some brown rice.  Chili beans is such a versatile dish!

I use lactose free cheese for all of my cheese recipes due to a personal food intolerance, however you may decide on your own cheese choice for this recipe or even go without diary entirely.

Ingredients

• 3 tablespoons of cold pressed olive oil
• 2 brown onions, finely diced
• 3-4 garlic cloves, finely diced
• 1 ½ teaspoons oregano
• 1 ½ teaspoons cumin
• 1 teaspoon cayenne pepper
• 1 teaspoon chili powder
• 1 teaspoon smoked paprika
• 1 medium orange sweet potato, peeled and sliced thinly
• 1 bunch silver beet, stems removed
• 225 grams of shredded lactose free cheddar cheese
• 3 large tablespoons of Tomato paste
• 2 x 400-gram cans of organic diced tomatoes
• 2 x 420-gram cans red kidney beans, strained and washed thoroughly
• 1 ½ cups of organic vegetable stock
• 1 Bay leaf
• Salt & Pepper to taste
• A few handfuls of grated cheese

Instructions

Preheat your oven to 180° C Conventional heat or 160° Fan forced.

Place your thinly sliced sweet potato on baking paper lightly sprayed with olive oil spray and bake for 20 minutes or so.  This makes them a little softer.

Put Silver beet in a steamer and steam for 5-10 minutes.

Heat the olive oil in a large frying pan over medium heat and add the onion, garlic and cook until translucent.  Then add all herbs and stir for a few minutes until fragrant.

Now add the tomato paste, canned tomatoes and kidney beans.

Add vegetable stock let simmer for 1 ½ hours adding little bits of water if mixture becomes too dry. 

Spread a layer of chili bean mixture (one third) over the base of your lasagne dish. 

Sprinkle half the cheese and then add a layer of finely sliced sweet potato.  I only have one layer of sweet potato in this recipe.  You can play around with layers you like once you get the hang of it.

Spread half of the steamed silver beet over the sweet potato and then another layer of chili bean mixture (one third).

Spread the other half of the silver beet on top and then add the final third of your chili bean mixture.

Cover with alfoil and bake in the oven for 30 minutes.

Remove alfoil from dish, sprinkling another small handful of the grated cheese on top of the bean mixture and cook for a further 15 minutes.

Sit for 10 minutes.

Serve on its own or with mashed avocado, lemon juice and coriander on the side and enjoy!

The post Mexican Vegetarian Lasagne with Silver Beet & Sweet Potato Layers appeared first on Performance in Health.

To my surprise, it tasted creamier and tastier than any pumpkin and sweet potato soup I had eaten prior.  I found that roasting the veggies in this way brings out the sweetness more and I only ever cook it this way now.

Many of my recipes have been written for the time poor amongst us and this is no different.  With this in mind, I often don’t even measure the ingredients in this recipe and throw in what I have.  It still tastes wonderful.

Let’s not forget the health benefits of this tasty soup.

Both sweet potato and pumpkins with their rich orange colour being a giveaway are rich in beta carotene. Beta carotene is then processed by your body into a powerful antioxidant called vitamin A.

Vitamin A is a very important vitamin for health.  Your immune system is dependent on Vitamin A to work optimally, and it is also needed for healthy, calm & happy skin, good eyesight especially at night, reproduction, adrenal function meaning mood, the stability of each cell in your body and healthy mucus and secretions.

Other nutrients provided by our beloved pumpkin and sweet potato include vitamin C, folate, Vitamin E and Potassium, perfect for keeping blood pressure healthy.  High in fibre, they also feed your precious gut microbiome, make sure you are excreting unwanted toxins and keep you nourished and feeling full, so you don’t snack unnecessarily.

Let’s not forget our nutrient rich onions and garlic.

Garlic has been used medicinally for thousands of years, and I use it regularly in my immune protocols when someone has an infection because bacteria, viruses and parasites hate it!

In addition to garlics antimicrobial actions, it is a superfood for health in my opinion with hundreds of scientific studies backing up its ability to lower cholesterol, reduce the risk of blood clots and manifestations of cardiovascular disease (CVD) such as atherosclerosis, high blood pressure and more.

Garlic and onions also contain important sulphur compounds.  Sulphur is needed to produce Glutathione which is your body’s main antioxidant and plays a key role in your liver for healthy detoxification.  With all the toxins in our modern world, eating garlic and onions is something I do most days.

I use an organic, quality vegetable stock from urban forager, however if you have the time to make your own veggie stock then that is perfect.

This soup will also keep nicely in the refrigerator for 3 days and whilst I am not a fan of freezing soups, you can keep it in the freezer for a few months.

So, let’s get baking shall we.

Ingredients

• 1 medium butternut pumpkin
• 1 large, sweet potato
• 2 onions cut in quarters
• 3-4 garlic cloves
• 1/4 cup cold pressed olive oil
• 3 cups of vegetable stock
• Pepper

Instructions

Pre heat fan forced oven to 180 degrees C

Chop skin off pumpkin, sweet potato, onions, and garlic.

Chop the pumpkin and sweet potato into medium sized chunks.

Keep the garlic cloves whole and cut the onions in quarters.

Mix all ingredients, except the stock in a bowl with the olive oil so they are covered and season with pepper.

Line a baking tray with baking paper.

Place all the veggies on the baking tray, laying the pumpkin and sweet potato on top of the garlic and onion as best you can as they can cook more quickly.  I try and hide them if you like.

Roast in the oven for 75mins or so depending on your oven.  The veggies need to be soft, tender and you can see a brown roasting colour, meaning they are a little caramelized which makes them very tasty.

Now, remove your tray from the oven and transfer to a large saucepan.

Add the vegetable stock to the saucepan and simmer for a further 15 minutes.

Cool a little and transfer to blender and blend.

Soup done.

It is always enticing to serve with a nice crunchy bread roll, but we avoid this in our family as its never great to have too many carbohydrates all at once.  I prefer to have a small piece of protein on the side or a side salad with avocado as the good fat.  This is because protein and fats turn a high carb, high GI meal into a low GI meal which is ideal for managing blood sugar levels and weight.

The post Nourishing Roast Pumpkin and Sweet Potato Soup appeared first on Performance in Health.

Protein

Adequate protein intake is vital for health. Protein is used to build our muscles and organs, to make hormones and immune antibodies, and even helps to maintain our fluid balance and the pH of our bodies. Although overt protein deficiency (known as kwashiorkor) is incredibly rare in the Western world, a vegan diet without appropriate planning for protein intake can lead to protein insufficiency and negative health consequences.

Signs that you might be low on protein include:

• Brittle nails
• Hair loss
• Poor immune function, tendency to infections
• Loss of muscle mass, muscle weakness, or delayed muscle recovery
• Increased appetite and food cravings

Protein should make up 15-25% of your daily food intake. For a 65Kg woman, this would be around 10-16g of protein per day, or around 5g per main meal. 5g of protein would look like:

• 62g organic tofu (around ¼ cup)
• 50g lentils (around ¼ cup cooked)
• 75g hommus (around 5 tablespoons)
• 150g mushrooms (around 2 cups)

Other vegan sources of protein include:

• Nuts and seeds – choose a variety of different nuts and seeds to include in your diet to maximise your mineral intake at the same time. Try almonds, cashews, Brazil nuts, walnuts, pumpkin seeds, and hemp seeds. Nut butters and even tahini can also be great sources of protein, but be sure to choose varieties without emulsifiers and other unnecessary additives.
• Other legumes, such as black beans, chickpeas, and peanuts – always remember to wash your legumes thoroughly before cooking or eating to reduce your intake of phytates (these can block the absorption of other nutrients)
• Tempeh and edamame – choose organic varieties, as these are generally GMO-free.

As you can see, eating sufficient protein in a day isn’t difficult, provided you include a good source of protein at each of your main meals.

Essential Fatty Acids

Fatty acids are an integral part of every cell membrane in the body, helping to control what goes inside the cell and what comes out of it. They are also used as the building blocks for certain types of hormones such as prostaglandins, which are involved in tissue healing and blood clotting, and regulate the body’s response to injury and inflammation. The types of prostaglandins created with omega-3 fatty acids are more anti-inflammatory in their actions, which is why it is important to consume sufficient omega-3 fatty acids, to balance the pro-inflammatory actions of omega-6. The anti-inflammatory effects of omega-3 fatty acids aren’t limited to just physical wound healing, either. These anti-inflammatory effects are also beneficial for heart health, blood pressure and even cancer prevention. Omega-3 fatty acid supplementation has also been shown to be effective in managing a number of specific health conditions associated with inflammation, including depression, osteoarthritis and even eczema. For vegans, there are fewer food sources of naturally occurring omega-3 fatty acids, so consuming sufficient amounts requires some dietary planning.

Signs that you might be low on omega-3 fatty acids include:

• Low mood and even depression
• Dry skin, brittle hair, peeling nails
• Dry eyes
• Joint pain

Walnuts, hemp seeds and chia seeds are some of the best vegan sources of omega-3 fatty acids. They can be easily incorporated into your daily diet by adding a sprinkle on top of coconut yoghurt or a smoothie, or by incorporating them into a salad. A high-quality, non-animal derived omega-3 supplement is also well worth considering for both vegans and vegetarians. Vegan omega-3 supplements are often made with algae. Speak with your naturopath about finding a good quality supplement that will suit your needs.

Vitamin B12

Vitamin B12 is required for a range of different bodily processes, including making red blood cells. Vitamin B12 deficiency results in a type of anaemia called “macrocytic anaemia” – the blood cells aren’t formed properly and end up being too big. These overly large red blood cells are unable to fit into the capillaries and therefore can’t transport oxygen efficiently anymore. Like iron-deficiency anaemia, this causes reduced oxygen delivery throughout the body, leading to fatigue.  Vitamin B12 deficiency is a serious health concern, particularly as the onset of certain symptoms, such as tingling of the hands and feet, can indicate severe deficiency and potentially irreversible nervous system damage.

Signs that you might be low on vitamin B12 include:

• “Pins and needles” or tingling of the hands and feet
• Fatigue, brain fog
• Low mood and irritability

Bioavailable forms of vitamin B12 are only found in animal products such as meat, and in fact some vegan foods contain B12 analogues (inactive forms of B12), which can inhibit the absorption of “true” vitamin B12, further impacting B12 status. Vitamin B12 in a vegan diet is primarily found in fortified foods such as cereals and plant-based milks, as well as nutritional yeast flakes. Aside from these foods, there is little to no vitamin B12 in a vegan diet, but vegetarians will get some B12 if they eat eggs. Because of the risk of serious, irreversible health effects due to B12 deficiency, it’s important for vegans and strict vegetarians to use a quality vitamin B12 supplement to support their health. Speak with your naturopath or health care provider for advice.

Calcium

Calcium is an important mineral for bone health, but is also important for muscle contraction, fluid balance, nerve cell signalling and regulating the heart rate. Persistently low intake of calcium leaves us more at risk of serious health conditions including bone fractures and osteoporosis.

Signs you are low on Calcium include:

• Muscle cramps and spasms
• Weak, brittle nails
• Fatigue and lethargy

One of the primary vegan food sources of calcium are green leafy vegetables, such as broccoli, cabbage, Swiss chard, and kale. Vegans can also get their calcium intake from sources such as tofu, almonds, and legumes, like lentils and chickpeas. Fortified plant-based milks can also provide calcium. A common misconception among vegetarians is that spinach is a good plant-based source of calcium. Whilst spinach does contain a high amount of calcium, it is also high in oxalates, a plant constituent that binds tightly to calcium, making it much more difficult for our bodies to absorb. Although spinach is still a wonderfully healthy vegetable (and a great source of iron!), it’s best not to rely on spinach too heavily for your calcium needs.

Iron

Iron is most famous for its role in transporting oxygen throughout the body via haemoglobin in our red blood cells, but it is involved in other processes in the body, too, particularly in the immune system. Iron helps immune cells, such as lymphocytes, grow and mature, ready to respond to infection. Iron deficiency results in a condition called iron deficiency anaemia, also known as “microcytic” anaemia, as the blood cells become too small to function properly without sufficient iron for their production.

Signs of iron deficiency include:

• Fatigue
• Shortness of breath
• Pale skin – this can be particularly noticeable in the skin inside the lower eyelids
• Headaches, light-headedness, and dizziness
• Dry skin
• Hair loss
• Mouth ulcers
• Brittle nails
• Low mood
• Increased susceptibility to infections

There are two types of iron that we can get from foods – haem and non-haem. Haem iron is the type found in animal foods, particularly red meat. It much more bioavailable, meaning we need to eat less of it in order to absorb enough for our health. Non-haem iron, the type found in plants, is less bioavailable, so we do need to eat more of this type in order to achieve the same iron status.

Vegan food sources of iron include tofu, lentils, chickpeas, pumpkin and sesame seeds, almonds, cashews, and green leafy vegetables such as spinach and kale. You can help to make non-haem iron more bioavailable by including a source of vitamin C in your meal (such as capsicum, broccoli, strawberries or citrus fruits) – this makes it easier for our bodies to absorb more of the iron. With careful dietary planning, iron supplementation may not be required, however it is important to discuss this with your health care provider to find out if your iron needs can be met through diet alone. Likewise, it’s important to see your health care provider before beginning iron supplementation, as many of the signs of iron deficiency are the same as for iron overload, so it’s important any iron deficiency is confirmed through blood testing first. If you do take an iron supplement, it may be wise to pause taking this when you are suffering from a bacterial infection – certain bacteria can use iron as a fuel source, so supplementation is best avoided during acute infections.

Zinc

Zinc is hugely important in the body, helping the immune system, wound healing, is used for building proteins in the body, and is even involved in DNA synthesis. Our bodies cannot store zinc, so ensuring we are eating plenty of zinc on a regular basis is incredibly important for our ongoing health.

Signs you may be low in zinc include:

• Poor wound healing
• Reduced sense of smell and/or taste
• Low appetite, weight loss
• Diarrhoea
• Increased susceptibility to illness and infection

Nuts and seeds are a great source of zinc for vegans and vegetarians, particularly chia seeds, pumpkin seeds, cashews, walnuts, and hemp seeds. Legumes such as chickpeas and lentils, as well as quinoa and tofu, also offer substantial amounts of zinc.

Iodine

Iodine is an essential component of our thyroid hormones, which are vital for normal metabolism, heart rate, protein synthesis and bone maintenance. Iodine deficiency leaves us at risk of hypothyroidism, a condition whereby the body doesn’t produce enough thyroid hormones to maintain normal bodily function.

Signs and symptoms of iodine deficiency (and low thyroid function) may include:

• Weight gain
• Fatigue, memory problems
• Dry, cold skin
• Hair loss
• Slow heart rate
• Heavy or irregular periods

Unfortunately, it’s difficult to assess how much iodine is present in plant foods because it is highly dependent on the amount of iodine available in the soil in which the vegetables were grown. In Australia, much of our soil is lacking in iodine, which means our food is, too. One of the richest natural vegan sources of iodine is seaweed, however, unless you eat a lot of Japanese cuisine, you may not be eating enough of this to be ensuring sufficient iodine intake. Using iodised salt in your cooking can help boost your intake, but otherwise a supplement may be required. Speak with experienced naturopath Tanya about iodine supplement options that will suit your needs.

References

Bahamondes, M. A., Valdes, C., & Moncada, G. (2021). Effect of omega-3 on painful symptoms of patients with osteoarthritis of the synovial joints. Systematic review and meta-analysis. Oral Surgery, Oral Medicine, Oral Pathology and Oral Radiology.

Kahleova, H., Levin, S., & Barnard, N. D. (2018). Vegetarian dietary patterns and cardiovascular disease. Progress in Cardiovascular Diseases, 61(1), 54–61.

Liao, Y., Xie, B., Zhang, H., He, Q., Guo, L., Subramaniapillai, M., Fan, B., Lu, C., & McIntyer, R. S. (2019). Efficacy of omega-3 PUFAs in depression: A meta-analysis. Translational Psychiatry, 9.

Niwattisaiwong, S., Burman, K., & Li-Ng, M. (2017). Iodine deficiency: Clinical implications. Cleveland Journal of Medicine, 84(3).

Punia, S., Sandhu, K. S., Siroha, A. K., & Dhull, S. B. (2019). Omega 3-metabolism, absorption, bioavailability and health benefits—A review. PharmaNutrition, 10.

Skrajnowska, D., & Bobrowska-Korczak, B. (2019). Role of zinc in immune system and anti-cancer defence mechanisms. Nutrients, 11(10).

Whitney, E., & Rolfes, S. R. (2013). Understanding nutrition (13th Ed.). Wadsworth Cengage Learning.

Wong, M.-W., Yi, C.-H., Liu, T.-T., Lei, W.-Y., Hung, J.-Sh., Lin, C.-L., Lin, S.-Z., & Chen, C.-L. (2018). Impact of vegan diets on gut microbiota: An update on the clinical implications. Tzu Chi Medical Journal, 30(4), 200–203.

The post Vegan and Vegetarian Nutrition: Nutrients You Might be Missing appeared first on Performance in Health.

I love this dish as dinner in my home must be easy to prepare and quick to be ready.  By the end of a big day which often finishes around 6.30pm or later, the last thing my husband and I want to do is spend another hour preparing dinner and cleaning up a mountain of dishes.    It’s also a time of the day when energy is depleted.  This is why so many people reach for take-away or quick, non-nutritious dinner options.  They simply cannot be bothered cooking and for good reason – they have no energy left in the tank and simply want to relax as quickly as possible.

Like most clients I know with busy lives, an easy yet healthy dinner is a necessity. 

Preparation is most certainly critical for consistent healthy, nutritious dinners during the working week and why a KPI for all of my clients is to prepare food in advance and have it ready to heat up or serve.  On a Sunday afternoon, spend some time preparing soups, side dishes and more for the week ahead.

I serve this scrumptious green bean dish with a range of options.  Often, I steam an organic chicken breast and serve my beans on the side.  You can also have it with a piece of white fish, an eye fillet cooked quickly on the BBQ or have it on its own on sweet potato,  baked potato, brown rice or quinoa.  Adding a little goats feta on the top before serving is also incredibly delicious.

I like to simmer this dish on low for a few hours so it is sweet & caramelises however if you prefer your beans crisper, cooking for 45 minutes would work best for you.

I hope you enjoy this nurturing Mediterranean bean recipe made with green beans, garlic, onion, cumin, cinnamon and sweet smoked paprika.  I only ever use organic ingredients which I purchase from my local growers’ market, due to the higher nutrients and my passion for reducing toxins.

Ingredients

• 3 Tablespoons cold pressed olive oil
• 2 medium sized onions, diced
• 3 large cloves garlic, finely diced
• 450 grams fresh green beans
• 1 teaspoon cumin
• 1 teaspoon cinnamon
• ½ teaspoon sweet, smoked paprika
• 1 x 400 g can diced tomatoes
• Sea Salt & pepper

Instructions

Heat 3 Tablespoons of olive oil in a deep saucepan with your garlic and onions and sauté for 5 minutes on medium heat until the onion is transparent.

Add the cumin, cinnamon and paprika and simmer for a minute.  Then add green beans, diced tomatoes and salt and pepper and stir ingredients.

Simmer on low heat for 2 hours, stirring occasionally.

Serve warm as a side dish or on its own.

The post Mediterranean Green Bean, Onion & Tomato side dish appeared first on Performance in Health.

The concept of “Meat Free Mondays” is something that has been gaining traction in recent years, often for the environmental benefits of reducing our overall meat consumption. But how does reducing meat intake impact on our health? Well, the research says that eating meat less frequently and replacing some of our meat with healthy plant-based protein can be very beneficial indeed.

Plant Protein VS Animal Protein

Although red meat is an excellent source of protein, iron and other micronutrients, high consumption of red meat can be less than ideal for our health. In fact, long term high consumption of red meat places us at higher risk of health problems like diabetes, cardiovascular disease and even cancer. Studies have shown that diets that are higher in vegetarian foods and lower in meat intake (such as the “flexitarian” diet) may be beneficial for blood pressure, reducing the risk of type 2 diabetes, and may even be helpful for gastrointestinal conditions such as Crohn’s disease.

The good news is that we don’t need to ditch meat entirely in order to gain the benefits of plant-based protein foods. Swapping even just a couple of your meat-based meals for plant-based alternatives can see you reaping the benefits and help you to achieve your health goals.

In this blog post, we take a look at some of the major vegan protein sources and their health benefits, along with ideas for incorporating them into your diet.

Lentils

Lentils are a food that many people shy away from, but they are an excellent plant-based protein source that lend themselves to many different styles of cuisine. In addition to packing a whopping 25% protein (around 18g of protein per cup), lentils also contain iron, potassium, manganese, zinc, B vitamins, antioxidants, and dietary fibre. Studies have shown lentils to have a number of health-boosting properties and can help reduce the risk of diabetes and high blood pressure. There are several different types of lentils available – brown and red lentils are two of the most common types, however French green lentils are also often readily available in supermarkets and health food stores.

How to add lentils to your diet:

• Add to soups and stews – lentils go wonderfully in slow cooker vegetable stews
• Use as the base protein source for curries – dahl is a wonderful, warming curry that can be enjoyed year-round
• Use to make veggie patties
• Use in place of minced meat for pasta dishes such as bolognaise, or to make vegetarian “rissoles”

An important note about lentils, chickpeas and other legumes: It is important to make sure you thoroughly rinse lentils and other legumes before eating them, as they are naturally coated by “anti-nutrients” called lectins. These lectins are naturally occurring compounds that act as a defence mechanism to reduce digestion of the legumes (which are seeds), helping to ensure that the legume is still able to produce a new plant, even after it has been eaten! Although not nearly as dangerous as they sound, lectins from unwashed lentils can cause mild gastric upset for some people, but thoroughly rinsing lentils before cooking can easily avoid this issue. Simply rinse the lentils thoroughly in running water in a sieve until the water runs clear and there is no more “foam” being produced, and then cook as per the packet instructions. If you choose to use canned lentils or other legumes, it is still important to rinse them thoroughly in a sieve before eating or cooking with them.

Chickpeas and Beans

Chickpeas and beans, like lentils, fall under the category of “legumes”. Whilst each type of bean has its own unique nutritional profile, they contain similar macro- and micronutrients. Legumes are generally made up of 15-30% protein, and also contain fibre, minerals such as calcium, zinc and selenium, and vitamins, particularly B vitamins.

How to add chickpeas and beans into your diet:

• As with lentils, chickpeas and beans can be added to soups, stews and curries
• For fussy kids (and adults), hommus can be a great way to incorporate chickpeas into your diet. Use hommus as a dip with carrot and cucumber sticks, or as a spread on sandwiches
• Beans such as black beans and kidney beans go well in Mexican dishes like chilli con carne, or in burritos and nachos
• Use chickpeas in salads – they are delicious alongside roasted pumpkin, spinach, red onion and a little balsamic vinaigrette
• Roasted chickpeas also make a delicious snack
• Cooked and pureed beans can be made into delicious veggie patties for lunches and dinners – serve with salad or other vegetable side dishes

Mushrooms

Mushrooms are another great option for plant-based protein that many people may overlook. In addition to being an excellent source of protein, mushrooms also provide us with health-promoting fibre, as well as vitamins and minerals including B vitamins and potassium. They are also an excellent source of antioxidants such as glutathione, which is important for liver health. Mushrooms have been shown to be beneficial for those with diabetes and cardiovascular conditions such as high blood pressure.

How to add mushrooms into your diet:

• Try grilling a portobello mushroom to have as a “mushroom steak”, or to use in place of a meat patty on a homemade burger
• Button mushrooms cooked in garlic make a wonderful breakfast – combine with wilted spinach, grilled tomato, and a slice of toasted sourdough with some avocado on top for a balanced meal
• Finely diced mushrooms can be used in place of minced meat in a wide variety of meals, such as bolognaise, chilli con carne, and anywhere else you might use minced meat

Quinoa

Quinoa, a type of pseudo-grain (it is actually a seed, but eaten like a grain), is a wonderful vegan protein source, particularly because it has a good balance of essential amino acids including lysine, tryptophan and cysteine. Quinoa is rich in B vitamins, as well as vitamin C, vitamin E and antioxidants. Quinoa also contains important minerals like calcium, magnesium, iron, potassium and zinc.

Adding quinoa into your diet:

• Use in place of other grains like rice for a more protein rich side. Alternatively, mix quinoa and brown rice together
• Add to summer salads
• Use quinoa or quinoa flakes as a base for porridge, or combine with oats, and top with nuts, berries, and coconut yoghurt
• Add into your bean mixture for making veggie patties, for added texture
• Cook with finely diced tomatoes, zucchini, and plenty of herbs, and use the mixture to make stuffed capsicums

 An important note about preparing quinoa: As with legumes, it is important to thoroughly rinse quinoa before cooking to remove the protective “anti-nutrients” that prevent digestion. Thoroughly rinse in running water in a sieve until the water runs clear and is no longer foaming, then cook as per packet instructions.

Nuts and Seeds

Nuts and seeds are often thought of as a good source of healthy fats, but they are also a great way to boost your plant-based protein intake, too. The exact nutritional composition of individual nuts and seeds varies, but they generally contain protein, healthy fats, fibre, antioxidants, vitamin E, vitamin K, and minerals such as selenium and magnesium. Types of nuts include almonds, cashews, Brazil nuts, walnuts, pistachios, macadamias and hazelnuts. Types of seeds include chia, sunflower, pumpkin, hemp, sesame and flax seeds. It’s a good idea to eat a variety of different nuts and seeds to help maximise your nutritional intake. Including nuts and seeds in your diet can help to improve blood glucose control, prevent insulin resistance, and improve cholesterol levels, too. It’s also important to remember that nuts and seeds are nutrient dense and high calorie foods, meaning a small serve goes a long way.

How to add nuts and seeds into your diet:

• Sprinkle some nuts and seeds on top of yoghurt
• Mix into smoothies or add on top for some extra crunch
• Add nuts into your salads
• Nuts such as walnuts and cashews taste great in stir fry
• Dip sliced apple or banana in almond butter for a healthy, protein-rich treat
• Soak chia seeds in water to make your own chia pudding
• Add sunflower and pumpkin seeds to homemade pizzas (it’s delicious!)

Oats

Oats are a valuable protein source, and also contain fibre, B vitamins and healthy fats. Oats also contain beta-glucan, a specific type of fibre that has been found to help reduce blood glucose, high blood pressure and cholesterol levels. Long-term consumption of oats has even been shown to be beneficial for those with certain gastrointestinal conditions, such as IBS and ulcerative colitis.

How to add oats into your diet:

• Oats are most popularly used as a breakfast porridge – try combining porridge with seasonal fruit, coconut yoghurt and nuts and seeds for a balanced, nutrient dense meal
• Oats can be used as the base for your own toasted muesli – combine with your choice of different nuts and seeds, mix with a small amount of coconut oil and honey and toast in the oven until golden. This is an easy way to make a delicious muesli that is cheaper and lower in sugar than commercially available mueslis
• Oats can also be used in baking– simply blitz rolled oats in the blender and use in place of conventional wheat flour

To find out more about how to incorporate plant-based proteins into your diet and help take control of your health, please book an appointment.

 

References

de Souza, R. G. M., Schinaglia, R. M., Pimentel, G. D., & Mota, J. F. (2017). Nuts and human health outcomes: A systematic review. Nutrients, 9(1311). https://doi.org/10.3390/nu9121311

Derbyshire, E. J. (2017). Flexitarian diets and health: A review of the evidence-based literature. Frontiers in Nutrition. https://doi.org/10.3389/fnut.2016.00055

Hall, C., Hillen, C., & Garden Robinson, J. (2017). Composition, nutritional value, and health benefits of pulses. Cereal Chemisty, 94(1), 11–31.

Kalaras, M. D., Richie, J. P., Calcagnotto, A., & Beelman, R. B. (2017). Mushrooms: A rich source of the antioxidants ergothioneine and glutathione. Food Chemistry, 233, 429–433.

Martinez-Villaluenga, C., & Penas, E. (2017). Health benefits of oat: Current evidence and molecular mechanisms. Current Opinion in Food Science, 14, 26–31.

Roncero-Ramos, I., & Delgado-Andrade, C. (2017). The beneficial role of edible mushrooms in human health. Current Opinion in Food Science, 14, 122–128.

Tang, R., & Tsao, R. (2017). Phytochemicals in quinoa and amaranth grains and their antioxidant, anti-inflammatory, and potential health beneficial effects: A review. Molecular Nutrition and Food Research, 61(7). https://doi.org/10.1002/mnfr.201600767′

Vilcacundo, R., & Hernandez-Ledesma, B. (2017). Nutritional and biological value of quinoa (Chenopodium quinoa Willd.). Current Opinion in Food Science, 14.

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