My Grandma's Tomato 'Gravy'

This a a hearty tomato sauce that is quite versatile. I made it without mince/ground beef, but will add some later in the week to change it up a bit. I served this over spaghetti squash with grilled eggplant on the side. To make the gravy: Heat a cast-iron or similar heavy-bottom pot and add lard/tallow/chicken fat (olive oil if you are vegan/vego) and melt. Add diced onion, garlic and kale stems to the pot and cook until slightly caramelized. Add grated zucchini and cook a few minutes then add shredded kale and cook a few more minutes. Put chopped fresh tomatoes, tomato pasata (puree), a bit of chicken, vegetable or beef stock, fresh basil (or any other seasonal herbs) and salt in, stir a

Roast Chicken Week

Night 1 – Sunday Roast Prepare: Roast Chicken (or 2, depending on family size) Roast Vegetables (make extra for Night 2) Gravy (make enough for Night 2 as well) Salad or Cooked Greens (sautéed or steamed – make extra) Shred extra chicken meat; save dark meat in one container and light meat in the other Make bone broth with bones and veggie scraps, apple cider vinegar and herbs** Night 2 – Chicken Pot Pie or Shepard's Pie Use left-over dark chicken meat, vegetables and gravy from Night 1 Night 3 – Chicken Salad Use shredded white meat left-over from Night 1 – mix with mayonnaise, etc. Serve over green salad Nights 4 & 5 – Thai Pumpkin and Coconut Soup Roast Pumpkin (and/or sweet potatoes), us

How to Create an Amazing Salad

USE SEASONAL GREENS Whatever is growing in your garden or available at your local farmer’s market. ADD SEASONAL VEGETABLES raw, shredded, cooked, grilled, steamed, roasted use leftovers ADD A PROTEIN meats, eggs, beans/legumes, tofu products, cheeses ADD A CARBOHYDRATE (IF DESIRED) whole grains (quinoa, millet, buckwheat, etc.) ADD EXTRAS/SUPERFOODS nuts seeds ferments (kimchi, sauerkraut, pickles, etc.) avocados herbs spices olives MAKE A DRESSING healthy fats: coconut oil walnut oil avocado oil olive oil flavourings: herbs vinegars capers citrus miso spices pickle juices sun-dried tomatoes dips pesto tahini hummus baba ganoush Enjoy - N x

How To: Deal with a glut of.....tomatoes, cucumbers, zucchinis and so much more

An Overview of Preserving Methods: Pickles Pickled vegetables retain their texture, shape, & colour and are preserved in spiced vinegar. This method is good for: French beans, beetroot, cabbage, capsicum, carrot, cauliflower, celery, zucchini, mushrooms, onions, tomato; fruits; hard-boiled eggs Chutneys Vegetables are chopped and cooked with vinegar, spices and sugar often with fruits. This method is good for: Beetroot, zucchini, capsicum, pumpkin, tomato, apple, apricot, pear, rhubarb, dried fruit Relishes Vegetables retain their crispness by chopping veggies coarsely and cooking quickly or not at all; keep in jar for at least 2 months before using. This method is good for: Tomato, capsicum

THYROID AWARENESS MONTH - FEBRUARY 2017

Your thyroid gland controls many of your metabolic processes. When thyroid hormones become imbalanced, either too high - hyperthyroidism (for example Grave's disease), or too low - hypothyroidism (Hashimoto's), you can suffer with some of the following symptoms depending on hormone levels: Weight fluctuation Digestive issues Anxiety Depression Fatigue Joint & muscle pain Loss of hair Changes to skin Sensitivity to the cold Rapid heart rate High blood pressure Brain fog If left untreated the imbalance in hormones can lead to further complications. Talk with your practitioner of you suspect there is something going on with your thyroid. Simple blood tests can show if your thyroid

Diabetic-friendly Dinner

This afternoon's haul.....going to make cucumber, tomato and basil salad along with sauteed zucchini and greens to serve with leftover meatballs and roast veggies from last night. Chia pudding for desert. Lots of veggies: some sulfur-rich, some leafy and some colorful....ticking all the boxes. Best of all this is a diabetic-friendly dinner....one that is low in carbs, high in veggies and healthy fats, and sufficient protein. Only about 1 - 1.5 units of insulin required! The best way to stop the blood sugar rollercoaster is to reduce your carb intake in order to reduce the need for insulin. N x

Now at Red Door Health Clinic in Bega!

I will now be at Red Door Health Clinic in Bega on Mondays! To book an appointment you can: *Call the clinic on 6492 4543 *Book online through this website *Call me directly on 0448 830 361 I will still be seeing clients on Thursdays and Fridays in Candelo. If you need we can arrange a Skype appointment or a home visit. Cheers - Nikki x

Functional Nutrition - Healing Through Food

Functional Nutrition is a wellness-centred approach to health that focuses on the underlying causes of illness to reverse symptoms. If you want to improve your health and create positive, long-term changes make an appointment today. Book a visit through this website or by phoning 0448 830 361. Consults can be either in person or via Skype. Cheers - Nikki x

Functional Nutrition and Diabetes - Food as Medicine

The Functional Nutrition approach to diabetes empowers patients to succeed in creating long-term changes in diet and lifestyle. If you have pre-diabetes, type 1 diabetes or type 2 diabetes book an appointment today to learn how to reduce blood sugar levels permanently and minimise diabetes-related complications. Book online through this website or phone 0448 830 361. Office and Skype appointments available. Nikki x

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