Organic Vegetarian Winter Warmer Soup

Organic Vegetarian Winter Warmer Soup

This recipe needs to be started the day before due to overnight soaking of the barley.
Cooking time approx. 30 -45 mins
INGREDIENTS

  • 1/2 Cup Pearl Barley
  • 3 Cups filtered water
  • 1 onion – finely chopped
  • 1 tabs finely sliced and chopped fresh ginger root
  • 1 stick celery – finely chopped
  • 1 teaspoon Organic powdered Sumac
  • 1 teaspoon Celtic Sea salt
  • VEGIES- 1/2 cup of each Chopped into 1cm cubes – Pumpkin(peeled), Carrot, Potato (skin on) and Sweet Potato (skin on)
  • 1 tin Organic Diced Tomatoes
  • Handful of Parsley and Kale – both finely chopped
  • Juice of half a lemon
Barley after soaking
Barley after soaking
Vegies for Soup
Vegies for Soup

METHOD

    Soak the barley in the filtered water for at least 12 hours
    Saute the onion, celery and ginger for about 5mins
    Add the chopped vegies and the sumac and stir over low heat for about 10 mins
Stir Vegies over heat
Stir Vegies over heat
    Add the Barley and the Water it soaked in, the Tinned Tomatoes and the Salt and bring to the boil. Turn down heat and simmer 30 – 45mins until vegies are softened. You may need to add a little extra water if you prefer a wetter soup.
    Add Parsley and Kale and Lemon Juice for the last 5mins of simmering.

Delicious Nourishing Vegetarian Soup
Delicious Nourishing Vegetarian Soup

Your delicious nourishing warming winter soup is now ready to Serve

 

Benefit of Probiotics

Benefits of Probiotics

Probiotics are essential for creating a healthy functioning digestive AND immune system.  The human gut is an ecosystem with trillions of bacteria performing beneficial functions such as:

  • cleaning and maintaining the digestive tract;
  • breakdown foods and assisting with assimilation of nutrients;
  • manufacture of B vitamins;
  • fighting disease causing pathogenic bacteria; and
  • dynamic interaction with both the innate and the adaptive immune system.  It has been found that when one or more steps in this communication fail,  inflammatory or auto-immune diseases may occur. (1)

For a healthy immune system your body must have adequate balanced population of the beneficial bacteria.

HOW CAN YOU TELL IF YOUR DIGESTIVE SYSTEM is OUT OF BALANCE?

Common signs of imbalance are

  • Allergies
  • Fatigue;
  • Poor concentration;
  • Constipation;
  • Acid Reflux;
  • Painful Joints;
  • Bad Breath;
  • Frequent Colds and Flu that linger for weeks;
  • Candida overgrowth;
  • Acne;
  • Eczema; and
  • Menstrual symptoms

WHAT CAUSES THE IMBALANCE?

Generally the beneficial bacteria are killed by Antibiotics, Steroids, Fluoride and Chlorine (present in our tap water), Caffeine (present in tea and coffee), Carbonated drinks (drinks that are carbonated by adding gas), radiation, stress, preservatives and pesticides.  Most of us have been subjected to most of these substances at some time, often on an ongoing basis, so it stands to reason that the majority of people have digestive systems that are in need of some repair.

A poor diet causes harmful microbes to flourish – leading to a range of unpleasant and debilitating symptoms such as digestive pain, bloating, constipation and/or diarrhea, headaches.  A healthy diet that is tailored to meet the needs of the individual is the basis of good health.  Probiotics can help re-establish the microbiome in the gut – but of course, healthy diet is essential to maintain the right environment in the gut for beneficial microbes to prosper.

MENTAL HEALTH BENEFITS OF PROBIOTICS

I just read about the findings published in Nov2106 in the Journal of Alternative and Complementary Medicine by researchers McKean J, Naug H, Nikbakht E, Amiet B, and Colson N.J. from The School of Medical Science, Griffith University, Gold Coast and The Menzies Health Institute , Gold Coast.(2)

These researchers  analysed seven randomised, placebo-controlled studies which investigated pre-clinical psychological symptoms of depression, anxiety, and perceived stress in healthy volunteers pre- and post-supplementation with a probiotic. The  results “show that probiotic consumption may have a positive effect on psychological symptoms of depression.”

So, not only do probiotics help to normalise the environment of the digestive system for digestive purposes, probiotics also have the potential to alleviate symptoms of stress and mood disorders.

HOW TO INTRODUCE BENEFICIAL BACTERIA SAFELY

There are a large number of probiotic powders and capsules in the market these days.  It can be tricky to work out which one is best for you.  There have been a number of research projects and studies in recent years attempting to ascertain which bacteria are best for which health problems.  It is also important to know that some beneficial organisms may actually exacerbate your health problem so a consultation with your qualified natural health practitioner will guide you to make the choice that is best for you.

Taking probiotics is only going to be beneficial in the long term if the health of the gut is being maintained with nutritious balanced food choices and regular (daily) waste removal via the bowels.

BOOK your HEALTH CONSULTATION NOW : Phone 0448 287 621

Boring becomes Delicious

Boring becomes Delicious

Whoever said “eating healthy is boring” has never tried this delicious and simple meal.

 

Brown Rice, salad veg and Super Seed Sprinkles

This salad will provide you with Protein, a few necessary Carbs, loads of Vitamins and Minerals and is net alkaline to your system.

 

I’m eating this one now as I type – sorry the photo is a bit blurry – but too late I realised after I’d hoed into more than half of it!

This salad was so quick to make – and it lasts in the fridge for next day lunches if you make enough 🙂

 

INGREDIENTS – Brown Rice, salad veg and Super Seed Sprinkles

Organic Brown Rice – Cooked in filtered water by absorption method. Just serve   1/4- 1/2 cup cooked per person(depends how hungry you are and how much energy you have expended)

Cucumber and green beans cut into bite sizes, grated carrot, grated beetroot, medium tomato chopped, baby spinach, chopped coriander

Dressing of Organic Apple Cider Vinegar and Organic Olive Oil

and the “secret” ingredient from Byron Bay “Pimp My Salad” Super Seed Sprinkles. No, I’m not being paid to say this, I just love them! I found them in Healthy Life – but am sure they are going to be everywhere coz they are so good.

Super Seed Sprinkles by PIMP MY SALAD from Byron Bay

 

Portulaca – Omega 3 in a plant

What if you could harvest your omega 3 essential fatty acids from your backyard or balcony garden? YES that’s right.  The humble Portulaca oleracea plant (commonly known as purslane) is revered in Eastern and Asian cultures.  Purslane contains many wonderful ingredients that can nourish your body – particularly omega 3 fatty acids, Vitamins E and A, and significant minerals Potassium, Potassium, Magnesium and Sodium. [Source: http://www.ncbi.nlm.nih.gov/pubmed/1354675 AND http://www.ncbi.nlm.nih.gov/pubmed/24683365]. The leaves, new stems and yellow flowers can all be eaten fresh. Toss them into your fresh salad for a fresh, mildly sour and salty flavour.

Wild Portulaca
Wild Portulaca in my backyard.
Wild Portulaca
Wild Portulaca found growing next to the path in my garden.
Potted Portulaca
Potted Portulaca
Potted Portulaca
Potted Portulaca
Potted Portulaca
Time to upgrade to a bigger pot for this one!
Seed pods of portulaca plant
Seed Pods of the Portulaca

Cauliflower & Mushrooms

Preparation and Cooking Time = Approx 10 minutes

Cauliflower and Mushrooms
Cauliflower and Mushrooms

INGREDIENTS:
10 Button mushrooms
1/4 Cauliflower head
Coriander seed powder
Black pepper
Tamari
1 Tabs Olive oil
METHOD:
Chop the cauliflower into thumb size pieces
Cut the button mushrooms in half (or quarters if fairly large)
Heat the saucepan to medium heat, add the olive oil. Put cauliflower into saucepan and stir whilst cooking for about 2minutes, add the mushrooms, coriander, black pepper and splash of tamari. Keep stirring whilst cooking another minute. Do not let the mushrooms become soggy. Remove from heat and place in serving dish. Can be eaten hot or cold.
Teams nicely with Brown Rice

Greenery Quiche

Michele's Greenery Quiche
Michele’s Greenery Quiche

MICHELE’S GREENERY QUICHE

Basic Pie Pastry

  • 1 2/3 cup plain (organic) flour
  • 125g Butter chilled and cubed
  • 1 egg
  • 1 tabs chilled water
  • Baking paper and handful of dried beans or rice or pearl barley for 1st stage of cooking the base

Mix flour and butter in the blender until butter fully dispersed into the flour. Should look finely crumbled.

Whisk the egg and water.

Slowly add the whisked egg&water to the blender as it mixes. Mixture will start to clump at which stage tip the mixture onto a flat surface and knead together to form a dough. Flatten, wrap in plastic, chill in fridge for 2 hours. (NOTE that I have made a reasonable pastry after chilling for only 30mins.)

Roll out the pastry to the desired shape of the baking pan or quiche dish. Lightly grease the dish, then press the pastry into the dish. (NOTE: my pastry kept tearing as it was being rolled so I had to patch the tears with small bits of pastry.) Cover the base with baking paper and place a handful of dried beans or rice. Cook in oven 200C for 10-15mins till golden. Remove the baking paper and beans. Continue to cook the pastry for another 5 mins. Prepare filling whilst pastry cooking:

Filling

  • One brown onion
  • GREENS 2 large handfuls baby spinach & 2 large rocket leaves & 2 large mizuna leaves NOTE can use any green leafies that are available.
  • Large handful of freshly picked basil leaves
  • Ground Nutmeg ½ teaspoon
  • 300ml thickened cream
  • 4 eggs
  • Salt and pepper to season

Wash and dry the green leafies and basil and finely chop.

Sautee the onion 5 mins in a little olive oil. Add the chopped greenery to the saucepan. Add salt and pepper and nutmeg. Stir into onion over low heat about 1 minute, then leave to cool off.

Once pastry has finished 1st stage of cooking, spread the onion and greenery mix evenly over the base of the pastry.

Whisk the eggs and cream till smooth. Pour on top of the greenery mix.

Reduce oven temp to 180 C and place the pie into middle of oven. Cook for approximately 50 minutes till the top is golden.