Healthy and Nutritious winter recipes

warm winter recipes

Nutrient-rich Broccoli curry

This recipe is created by Pia Kynoch, a 4th-year naturopathy student at our partner school, Southern School of Natural Therapies. Alongside her naturopathy studies, Pia owns and operates a skin clinic Verve Beauty Therapy in Kew, Melbourne. She loves supporting clients transform and enhance their experience of wellness, skin health and artful ageing through energetic and science-based therapies. Pia has more than two decades of experience in dermal skin therapies, and also draws on an extensive range of holistic therapies that promote wellness. Pia loves helping people enhance their knowledge of self – especially how their body functions and why, but also understanding, supporting and tapping into their own innate healing power through their connections between mind, body and spirit.

She also loves eating healthy and nutritious food. She’s a big believer that apart from choosing your food based on its nutritional value, you should also pay attention to its source and preparation method. Eating food that’s full of positive energy and made with love makes you feel the same! Pia’s mother loved cooking meals for her family, and Pia was encouraged to enjoy a very wide palate. As such, getting hangry is definitely a thing for Pia, which she combats by having snacks in her bag at all times!

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Pia Kynoch

 

Prep time: 10 mins. Cook time: 15 mins. Total time: 25 mins. Serves: 4

INGREDIENTS

·      500 grams broccoli (mix in other seasonal veggies such as squash!)

·      3-4 tablespoons coconut oil, or other oil

·      1 teaspoon red chilli powder (if you like it slightly spicy)

·      1 teaspoon turmeric powder

·      1 teaspoon coriander powder

·      ½ teaspoon fennel powder

·      1 finely chopped onion

·      3 cloves garlic, smashed and finely chopped

·      2 green chilli peppers, finely chopped

·      5cm fresh ginger, finely grated

·      2cm fresh turmeric, finely grated

·      2 tablespoons shredded coconut, or ¼ cup grated fresh coconut if available

·      3-4 tablespoons roasted seeds; sesame/pumpkin

·      70 grams roasted peanuts. Almonds are OK too.

·      3 tomatoes roughly chopped

·      400ml coconut milk

·      Large handful fresh coriander, roughly chopped

·      Salt and pepper

INSTRUCTIONS

1.       You can steam the broccoli florets until just cooked. Or, if you like them crunchy, simply cut the broccoli up and blanche by pouring some boiling water over and leaving for up to 2 mins before draining.

2.       Heat a large frying pan or wok over low heat and add the oil. Put all dry spices in and wait until fragrant before adding onion, garlic, chilli peppers, fresh ginger and turmeric. Stir until onion is translucent. Add more oil if needed and be careful not to burn the spices.

3.       Throw in the coconut, seeds, peanuts and cook for about three minutes, stirring frequently.

4.       Add the tomatoes and cook for a few more minutes.

5.       Add the broccoli florets with the coconut milk and heat through. You want the broccoli to be tender but not mushy.

6.       Add salt and pepper to taste and serve immediately with the fresh coriander.

7.       You can bulk this curry out by adding in a can of drained, rinsed, organic chick peas. Yum!

8.       Serve with rice, naan – or eat as is.

Grilled salmon with olive tapenade, sweet potato mash and goat’s cheese melt

Grilled salmon with olive tapenade, sweet potato mash and goat’s cheese melt

Adam Saffron is a recent nutritional medicine graduate of our partner school, Australian College of Natural Therapies and qualified chef. He’s originally from Israel and began playing around in the kitchen from the age of five. By ten years old he was creating whole dishes. This early start prepared him for his first job at age 14, where he helped in the kitchen of a child care centre for autistic children. From there, Adam’s hospitality career blossomed; he completed his certificate 3 in commercial cooking and took on multiple roles as a line cook, sauce chef, demi chef, chef de partie, sous chef, head chef, executive chef, and the list goes on! Suffice to say, Adam loves food. He loves variety and flavour, and being able to prepare delicious treats, as well as helping people reach their health goals, is a true joy in Adam’s life.

Adam was inspired to create this healthy dish to show how easy it can be to incorporate so much favour in food and enjoy health benefits and deliciousness in the one meal. He is now offering his nutritional medicine expertise via a mobile service. He is also studying a certificate 4 training and assessment, with the ambition to teach healthy cooking and nutrition at TAFE.

This sensational superfood dinner recipe delivers lean protein, healthy fats and a good dose of fibre! A colourful dish which is rich in vitamins, minerals, phytonutrients and antioxidant – a great way to create a rainbow on your plate.

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Adam Saffron

INGREDIENTS (serves 1)

Tapenade

  • 6 Black olives, finely chopped
  • ½  Small tomato, finely chopped
  • 1  Garlic clove, crushed
  • 2 tsp Parsley, finely chopped
  • 2 tsp Coriander, finely chopped
  • 1 tbsp Olive oil
  • 1 Lemon (juice of)

Salmon and vegetables

  • 1  Medium sweet potato, peeled and chopped
  • 1 tsp Turmeric root, peeled and crushed (or use 1 tsp turmeric powder)
  • 220g  Fresh salmon
  • 4 Cherry tomatoes
  • 2 handfuls of pine nuts
  • ½ cup Baby spinach
  • ½ cup Kale, finely chopped with stems removed
  • ½ bunch Broccolini
  • 8-10 Asparagus spears
  • 1  Garlic clove, crushed
  • 1 tbsp Goat’s cheese
  • Plus olive oil for sautéing

INSTRUCTIONS

1.       Preheat oven to 180 Celsius

2.       Make the tapenade by placing the chopped olives, ½ chopped tomato, crushed garlic, parsley and coriander into a small bowl.

3.       Mix in 1 tablespoon of olive oil and the lemon juice and set aside in the fridge.

4.       Place sweet potato and turmeric into a pot, add cold water and bring to the boil, simmering for 30 minutes. Drain and allow to dry out for a few minutes. Then mash and set aside.

5.       While potatoes are simmering, place a drizzle of olive oil into a cast iron griddle and grill the salmon on both sides for about 1.5 minutes each.

6.       Place salmon on an oven tray with the cherry tomatoes and bake for 20-25 minutes until golden.

7.       Sauté pine nuts, baby spinach and kale together in a pan with another drizzle of olive oil until leaves are wilted. Add into sweet potato mash and mix through.

8.       Steam broccolini and asparagus for a few minutes, then place into a pan, adding a drizzle of olive oil, the crushed garlic and goat’s cheese. Lightly sauté on a medium heat, mixing together.

9.       Bring all the elements together by assembling the salmon on top of the tapenade, with vegetables and mash arranged around the fish.

10.   Enjoy!

 

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