from all our us to you, from the farmers, to the staff at the Organic Empire, we are so grateful for your support throughout 2010 and look forward to a bigger and better 2011.

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SUSTAINABLE TABLE

Hello everyone, I would love to introduce a fantastic non for profit group called Yaubula. Yaubula is a group of amazing individuals that are commited to sustainable and healthy future of the earth and its inhabitants. They channel the funds to support sustainable development projects globally. They have combined with some amazing individuals from around Victoria, notable chefs, farmers, producers, winemakers, gardeners and everyday people who are tackling environmental issues through to create The Sustainable Table. This is a fabulous addition to any kitchen, packed with inspiration, great recipes, advice and ways to be a conscious foodie including seasonal charts, foods to avoid and so much more. It even has a entry from our own Angela Gioffre, from the Organic Empire. Check out the promo here.

The Sustainable Table from Hayley Giachin on Vimeo.

This the best CHRISTMAS PRESENT EVER, its the gift that keeps on giving. Want a buy a copy for delivery before christmas. Email us tastesbetter@organicempire.com.au and the book is yours for only $39.95, wrapped in brown paper with a gift tag....so easy to be healthy and green. 100% of all profits goes back into supporting YAUBULA.

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Holy Guacamole

2 organic avocado

2 organic ripe tomato, finely chopped

3 organic spring onions, chopped finely

Juice of ½ organic lemon

Mix spring onions, tomatoes and lemon juice, season with salt to taste, place in the fridge to allow favours to marry. Just before serving add the avocado by placing in the bow and mashing with above ingredients.

Raw cookies for santa

3 cups of raw cashews
1 vanilla bean
¼ cup coconut oil
¼ cup agave
This recipe handed down from Mother Claus to make sure that Santa is getting the goodness he needs this christmas without the refined products...

Dairy Free Choc Chips
½ cup raw cacao powder
¼ cup coconut oil
¼ cup agave

Blend cookie mixture in food processor until fine. Add cashews first and then remove ¼ of cup of the powder to use later.

To make choc chips. Add all items into a food processor, blend until smooth and spread out onto a baking tray and place in the freezer until hard. Then cut or break into small pieces.

Mix the Choc Chips into the Cookie mixture and roll into small balls and flatten with a fork. Then press the cookie into the cashew powder to finish and keep either in the fridge or freezer.

Rainbow Radish Salad

This delightful recipe comes from farmer Wayne down in Baxter. Its an amazing dish in flavour and especially delightful to the eye in this festive season.

1 bunch organic rainbow radish

3tbs organic extra virgin olive oil

1/2 bunch parsley chopped finely

Salt to taste

Thinly slice the radish, so that you have a consistent paper thin radish slices, garnish with parsley, season with salt and drizzle with oil. Yes its that easy

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Organic Protein nut bars

1 cup organic raw nuts of choice


1 TBS organic minced fresh ginger


2 TBS organic sesame seeds


1 cup organic raisins


2 TBS organic raw honey


Directions:
Grind all ingredients, except for the honey, in a food processor until fairly fine but still having some texture (you don't want it to have the consistency of peanut butter).Add honey and process just long enough for it to blend in.Press into a square about 3/4-inch thick on a plate or square pan and refrigerate for about an hour or more.Cut into 2-inch squares.Makes 12 bars

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Whats in Season-November

Strawberries
Cherries
Bananas
Watermelon
Starfruit
Paw paw
Artichoke
Asparagus
Avocado
Beans
Cucumber
Lettuce
Spring Onions
Snow peas
Spinach
Sweet corn
Tomato
Watercress
Zucchini
Zucchini Flowers

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Zucchini Omelette

1 tablespoons extra virgin olive oil
1 medium organic zucchini, cut into 1cm-thick slices
3 organic eggs, lightly beaten
3 tablespoon finely chopped organic parsley leaves, plus extra to serve
100g feta crumbled organic if possible

METHOD

1. Preheat oven to 160°C or 140°C fan.. Roast for 15 minutes, until tender. Set aside.
2. Heat remaining oil in a 22cm frying pan on medium. Cook zucchini slices for 5 minutes, until tender. Pour in egg combined with feta and parsley and continue to cook for 5 minutes. Pull in cooked edges occasionally with a fork, so uncooked egg runs to the sides. When base is golden and top almost set, scatter with parsley. Place under a preheated hot grill for 2-3 minutes, until top is set and golden.
3. Slide frittata onto a serving plate and cut into wedges. Serve sprinkled with extra parsley.
serve with an icerberg salad made with lebanese cucumbers and dress with extra virgin olive oil, balsamic vinegar and a sprinkle of salt

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Strawberry Ice

This is so easy to make and tastes so good.





500g organic Strawberries


2 tbsp organic agave syrup


500ml organic rice milk





Blend the strawberries, till smooth. Add in the rice milk and agave and blend till combined. If you have an ice cream maker put it in there for 20-30 minutes, or put in a shallow container in the freezer and whisk it every 30 minutes with a fork till mix has frozen.


Serve with some mint leaves for a delicious treat.

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Spinach Dip

1 organic avocado


Juice of 1/2 organic lemon


1 can organic chickpeas drained and rinsed


200g fresh organic spinach


1/4 cup chopped organic parsley





Process avocado, lemon juice and chickpeas in a blender till it forms a smooth paste. Then add the spinach and parsley process again, add pinch of salt and serve with a drizzle of olive oil.





Transfer to a bowl and serve.

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Vegetarian San Choy Bau

12 dried Chinese mushrooms (shiitake)
1 organic coral lettuce
200g fresh oyster (abalone) shimeji or shiitake mushrooms
100g tinned water chestnuts
250g firm organic tofu,
diced 1 knob organic ginger,trimmed
2 tbsp organic sesame oil
100g bean sprouts, rinsed
3 tbsp organic braggs soy sauce
1tbsp hoi sin sauce
4 organic spring onions, finely chopped
2tsp cornflour, mixed with 1tbsp Chinese rice wine or dry sherry
2tbsp organic coriander sprigs

Fill a bowl with hot water and add mushrooms, soak them for around 30 mins, after this reserve water and dice the mushrooms, disposing of the stalks.

Rinse lettuce and then pat try and chill in the fridge.

Drain and finely chop the water chestnuts. Chop the ginger into matchsticks.

Tofu, chop into small squares around 1cm, boil for 1 min then drain.

Heat the oil in a wok until hot. Add ginger, dried and fresh mushrooms, water chestnuts and beansprouts and toss well. Add soy sauce, hoi sin and 150ml of strained mushroom water, and toss well. Add tofu and spring onions, tossing well. Add the cornflour mixture and toss over high heat until the sauce thickens. Serve in a bowl next to the leaves and scatter with coriander.

If you want to add meat, add some free range organic diced chicken

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Organic Strawberries

Strawberry season is just beginning in Melbourne, I am so grateful, the selection of organic fruits was becoming a little limited. The strawberries that we have coming in from Melbourne are great, they are just a segue for the local silvan strawberries, which should be available within the next month or so. In celebration of the strawberry why not whiz it up to make a delicious fruit smoothie. This is the way we have taken to starting our day.

In a blender, blend the following:

1/2 organic red papaya-paw paw

6 organic strawberries

1 organic orange

1 organic banana

Blend until smooth, its soo yum. SO good for breakfast, afternoon tea or freeze them and make healthy icy poles for the kids

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Organic Charlotte Potatoes

Organic Charlotte potatoes are a great all rounder, especially great for potato salads, roasting and they make the ultimate mashed potato. Try this delicious recipe out....

1 tsp organic olive oil

50g butter
2 organic garlic cloves, crushed
1.5 kg organic Charlotte potatoes , cut in half if large
1l hot organic vegetable stock

2 sprigs thyme, leaves only

Heat oven to 200C Heat the oil and butter in a large roasting tin. Add the garlic and cook over a medium heat for 2 mins. Tip in the potatoes and toss to coat in the garlic butter and oil.
Pour the stock over the potatoes and season with pepper and a little salt. Bring to the boil then transfer to the oven. Cook for 40-45 mins or until tender.
Transfer to the stove-top and toss over a medium heat until most of the liquid has been absorbed and turned to a shiny glaze - about 15 mins. Tip potatoes into a warm serving dish and scatter over the thyme and serve.

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Organic Eggs

Organic Eggs are the most human choice when buying eggs they are:

• raised naturally
• no hormones
• allowed to run free
• feed organic grains and are free to forage on grass
• are fed vegetarian diets
• no antibiotics
• no de-beaking, this means that they get to keep their beak.
• make you feel good
• are a great soure of protein
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Brown Rice Salad

¼ cup (50g) canned organic cannelini beans/lentils/red kidney beans


¼ cup (50g) organic brown long-grain rice


½ small organic red onion (50g), chopped finely


¼ cup finely chopped organic fresh flat-leaf parsley


¼ cup finely chopped organic fresh mint


1 medium organic tomato (150g), chopped finely


1 tablespoon toasted slivered almonds


2 tablespoons organic fresh lemon juice


2 tablespoons organic olive oil
METHOD
Place beans in small bowl, cover with water; stand overnight, drain. Rinse under cold water; drain. Cook beans in small saucepan of boiling water, uncovered, until just tender; drain. Rinse under cold water; drain. Meanwhile, cook rice in small saucepan of boiling water, uncovered until rice is tender. Rinse under cold water; drain.Place beans and rice in medium bowl with remaining ingredients; toss gently to combine.

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Whats in season-October

Strawberries
Cumquats
Grapefruit
Lemons
Paw paw
Bok choy
Asparagus
Avocado
Broccoli
Cucumber

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Whats in season-October

Asparagus

Asparagus is a member of the lily family, that is super high in folate, a great source of potassium and low in sodium. The amino acid asparagine, gives asparagus a diruetic effect, and contrary to popular belief this is not the compound that can make urine odourous, the odour actually comes from the sulfur compounds.

Asparagus contains a unique kind of carbohydrate called inulin that we can't digest, but the health-promoting friendly bacteria in our large intestine, such as Bifidobacteria and Lactobacilli, do. When our diet contains good amounts of inulin, the growth and activity of these friendly bacteria increase. And when populations of health-promoting bacteria are large, it is much more difficult for unfriendly bacteria to populate our intestinal tract.

Easy ways with asparagus

Eat it RAW
Grill asparagus, top with grated parmesan
Drizzle with olive oil and celtic sea salt
Sprinkle with balsamic and extra virgin olive oil
Sprinkle with fresh herbs
Steamed asparagus served with light lemon vinaigrette makes a delightfully refreshing salad.
Toss freshly cooked pasta with asparagus, olive oil and your favorite pasta spices. We especially enjoy thyme, tarragon and rosemary.
Chopped asparagus make a flavorful and colorful addition to omelets.

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Cucumber Salad

2 organic Green cucumbers
Macrobiotic sea salt
Organic Apple Cider Vinegar


Peel and slice thinly 2 organic green cucumbers, place in a bowl sprinkle with some macrobiotic sea salt, dress with 4 tbsp of vinegar, sit in fridge for an 1.5 hours. Serve with everything.

Note can add thinly sliced onion if you like too!

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Salute to SPRING

That’s what young kids may do if they’re suffering from seasonal hayfever – the ‘allergic salute’ – rubbing the nose upward with an open palm or extended index finger, which over time can result in a horizontal crease over the bridge of the nose. Bet you wanted to know that in full detail! Well maybe you will be grateful for the gory details if this is a behaviour you recognize in your own child/ren, especially if their allergies have not been diagnosed as such.
Many cases of hayfever in children are mistaken for the common cold, with symptoms being similar: nasal congestion, clear runny nose, itching of the nose and eyes and sneezing. Nasal itching may lead to some bizarre facial expressions as the child tries to relieve it and to one thing all parents love – nose picking. More serious symptoms can include headaches, wheezing and coughing, and nasal congestion is usually worse at night, interfering with sleep, and I’m sure we all well know that disturbed sleep often leads to a disturbed human being the next day – an irritable child then equals an irritable parent!
School-aged children with hayfever often have trouble concentrating in class due to tiredness and irritability, caused either by the hayfever symptoms themselves or as a side effect of anti-histamines, leading to compromised learning and cognitive function. Interestingly, there has been recent investigation in a possible correlation between hayfever and ADHD, as there are similarities in classroom symptoms.
Hayfever is in the same family as eczema and allergic asthma, and indicates an imbalance of the immune system. Most people are unaware that 70% of the immune system is in the gut, so digestive health is vital in the prevention and treatment of hayfever and other allergies – ensuring proper digestion and adequate bowel movements (sorry, but it needed to be said!) by getting plenty of raw fruits and veggies, water and exercise is important. Probiotics and digestive/anti-allergy herbs may also be need.
Another factor that has been found important in the immune system maturing properly is what’s called the ‘Old Friends’ hypothesis – that is, exposure to friendly micro-organisms in soil and worms – so get those mud pies cooking and don’t use antibacterial everything, which kills off all those lovely good bugs.
Diet can also create a state of immune imbalance and increased mucus production, predisposing to hayfever, and these dietary components do not necessarily give a positive reading in skin prick tests for allergies. Most typically, they are dairy products, white flour products, sugar, salt and yeast.

Brought to you by Janelle Moors, Naturopath/Remedial Massage Therapist
27 Yeaman Rd, Montrose, 3765 Ph: 0432 893 810 E: janelle.moors@internode.net.au

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Organic Date balls

1 cup raw almonds

1 cup dates

1/2 cup coconut flakes

1/2 teaspoon vanilla extract (plus extra for the coating)

In a food processor, first blend the almonds to a fine meal, then add the dates a few at a time. Next add the coconut flakes and vanilla extract and pulse a few times. Place the mixture in a small bowl and mix using hands. Form into 10cm balls and roll into the extra coconut flakes. Place onto a baking sheet lined container and refrigerate! DELICIOUS!

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Make a spring change

Spring is the best time to embark on a new journey, making for a lighter journey, healthier, cleaner, happier life. Reducing the toxic burden on your body can improve digestion, increase energy, clear up sinus problems, and make you feel better! So throw the windows open on your body, it doesn't have to be drastic, small incremental changes are the way to go…

BREATHE NEW LIFE INTO YOUR BODY

Throw out the sugars and fried foods, refined, processed, packaged, these foods rob your body of vitamins and minerals and give back very little in terms of health, energy and vitality.

If your mind doesn't know what it is you can be pretty certain that your body doesn't know what to do with it.. learn to read labels.

Drink WATER, this is the most important nutrient that we can intake, so get to it, drink regularly.

Increase your vegetable intake; try a new vegetable every week. Mix it up add vegetable to every dish that you eat.

Get active, go outside smell the crisp outdoor air, and improve your circulation, your head space and your ability to deal with problems.

Simple changes result in significant results, more energy and vitality, and a feeling of contentment.

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Chinese green Salad

4 teaspoons rice vinegar
1 tablespoon organic soy sauce
1 teaspoon organic toasted sesame oil
3/4 teaspoon raw organic sugar
5 cups sliced, raw organic bok choy
2 tablespoons chopped organic cashews

Whisk together 4 teaspoons rice vinegar, 1 tablespoon soy sauce, 1 teaspoon toasted sesame oil, and 3/4 teaspoon sugar in a bowl. Toss in 5 cups sliced, raw bok choy (any type; about 1 1/2 pounds). Top with 2 tablespoons chopped cashews

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Raw Cauliflower salad recipe

1 head small cauliflower, cut into small pieces
1 large head broccoli, chopped into small pieces
1 punnet cherry tomatoes
185 pitted black olives
220g feta cheese, crumbled
Italian salad dressing, to taste





In a large bowl, combine the cauliflower, broccoli, cherry tomatoes, olives and feta. Add enough dressing to coat, toss and refrigerate overnight. It really is that easy and looks beautiful.

WARM CAULIFLOWER SALAD

600g organic cauliflower, trimmed, cut into florets
1 tablespoon organic olive oil
2 teaspoons organic ground cumin
1 teaspoon organic ground turmeric
1 teaspoon organic fennel seeds
1/2 teaspoon organic ground cinnamon
1/2 cup organic toasted pine nuts
1/2 cup organic raisins
50g organic baby spinach
organic lemon wedges, to serve


Steam cauliflower for about 10 minutes or until just tender. Drain. Set aside.
In a large pan over medium heat, add spices, cook for a min, then add the cauliflower over medium-high heat. Cook, stirring, for 5 minutes or until golden. Remove from heat. Stir in pine nuts, raisins and spinach. Season with salt and pepper. Serve with lemon wedges.

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GLUTEN FREE FLOURLESS ORANGE CAKE

Melted butter, to grease
2 organic oranges
3 organic free range eggs
1 cup organic raw sugar
3 cups organic almond meal
1 tsp gluten-free baking powder


Preheat oven to 170°C. Brush a round 22cm (base measurement) cake pan with melted butter to lightly grease. Line base with non-stick baking paper.
Place the oranges in a saucepan and cover with cold water. Cook for two hours.

Place the orange in the bowl of a food processor and process until smooth.
Use an electric beater to whisk the eggs and sugar in a bowl until thick and pale. Add the orange, almond meal and baking powder and gently fold until just combined. Pour into prepared pan.

Bake for 1 hour or until a skewer inserted into the centre comes out clean. Set aside for 15 minutes to cool.

ORANGE SYRUP

1 orange
3/4 cup RAW ORGANIC sugar

Juice the orange, place in with sugar and cook for 5 mins simmering, pierce holes in the cake. and pour over cake.

NOTE; You can make these into small patty pans and reduce cooking time too.
Turn cake onto a serving plate. Use a skewer to gently prick the top. Spoon over syrup. Cut into wedges to serve.

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8 super healthy habits to take up

1. AIM TO GET AT LEAST 8 HOURS SLEEP AT NIGHT; getting adequate sleep ensures that firstly you are well rested, but did you know that sleeping also helps regulate weight gain, immunity and happiness.

2. DRINK AT LEAST 8 GLASSES OF WATER EACH DAY; being hydrated means that your cells in your body can communicate more effectively, keeping hunger at bay and increasing all the functions in the body, better elimination, more positivity.

3. DRINK ORGANIC GREEN TEA; full of amazing antioxidants, researchers have found that drink green tea daily decreases the risk of all types of cancers, helps to keep the mouth free of bacteria and improves memory and learning ability.

4. TAKE FIVE MINUTES EVERY HOUR TO STOP; focus the mind and relax, this small practice recharges the mind and body and means that whatever action you take next is conscious not mindless.

5.TAKE SOME FORM OF EXERCISE EACH DAY; try running, walking, skipping, jumping move your body, body and mind are connected, get your thoughts going.

6.EAT ORGANIC WHERE YOU CAN; keep your body free of nasty chemicals, pesticides and hormones. If you keep your body as pure as possible, it will serve you with good health.

7. ADD SOME GREENS EVERY DAY; green foods, ie spinach, kale, tatsoi, silberbeet, broccoli are powerhouses of vitamins, minerals, and antioxidants and nourish your body as nature intended. Have a little green every day!

8. MAKE A DECISION; that you and your health are first, feed your body with this in mind, nutritious, delicious organic foods

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Raw Coconut Macaroons

Coconut Macaroons
3 cups raw shredded organic unsweetened coconut
3 organic dates
1/4 cup raw organic Honey
1/4 cup Raw Agave
1tsp. organic vanilla extract
PLace all the ingredients in a food processor until combined. Then roll tablespoons into a ball.

You can dehydrates these for 4-6 hours OR you can put them in the fridge for 2 hours and ENJOY!!!!!

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Vegetable Tagine

2 tbs extra virgin olive oil
1 organic onion, chopped
2 organic garlic cloves, crushed
1 tbs organic grated ginger
2 tsp organic ground cumin
2 tsp organic ground coriander
1 tsp organic paprika
1 organic cinnamon quill
1kg organic pumpkin, peeled, cut into 2.5cm cubes
400g can organic chopped tomatoes
2 cups (500ml) organic vegetable stock
175g thin organic green beans, topped
2 tbs chopped organic mint
2 tbs chopped organic coriander
2 tbs organic honey
Organic Couscous, tossed with drained canned organic chickpeas and chopped red onion, to serve

Heat the olive oil in a large deep frypan over medium heat. Cook the onion for 3-4 minutes or until softened. Add the crushed garlic and grated ginger to the pan and cook, stirring, for 30 seconds until fragrant. Add the ground cumin, coriander, paprika and cinnamon quill, then stir for a further 1 minute until fragrant. Add the cubed pumpkin, canned tomatoes and the vegetable stock, and stir to combine. Season to taste with sea salt and freshly ground black pepper. Bring to the boil, then reduce the heat to medium-low and simmer the tagine for 12-15 minutes, uncovered, until the pumpkin is tender. Add the green beans and cook for a further 5 minutes until they are tender and bright green. When ready to serve, stir in the chopped mint, coriander and honey. Serve in bowls with couscous.

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Vegetable Tagine

2 tbs extra virgin olive oil
1 organic onion, chopped
2 organic garlic cloves, crushed
1 tbs organic grated ginger
2 tsp organic ground cumin
2 tsp organic ground coriander
1 tsp organic paprika
1 organic cinnamon quill
1kg organic pumpkin, peeled, cut into 2.5cm cubes
400g can organic chopped tomatoes
2 cups (500ml) organic vegetable stock
175g thin organic green beans, topped
2 tbs chopped organic mint
2 tbs chopped organic coriander
2 tbs organic honey
Organic Couscous, tossed with drained canned organic chickpeas and chopped red onion, to serve


Heat the olive oil in a large deep frypan over medium heat. Cook the onion for 3-4 minutes or until softened. Add the crushed garlic and grated ginger to the pan and cook, stirring, for 30 seconds until fragrant. Add the ground cumin, coriander, paprika and cinnamon quill, then stir for a further 1 minute until fragrant. Add the cubed pumpkin, canned tomatoes and the vegetable stock, and stir to combine. Season to taste with sea salt and freshly ground black pepper. Bring to the boil, then reduce the heat to medium-low and simmer the tagine for 12-15 minutes, uncovered, until the pumpkin is tender. Add the green beans and cook for a further 5 minutes until they are tender and bright green. When ready to serve, stir in the chopped mint, coriander and honey. Serve in bowls with couscous.

Whats in season-AUGUST

Apples

Cumquats

Grapefruits

Lemons

Limes

Mandarins

Oranges

Asian Greens

Avocados

Fennel

Herbs

Silverbeet

Kale

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Pumpkins

A member of the cucurbita genus, the seeds of some of the varieties are regarded as very potent and effective teniafuges- these rid the body of intestinal worms. The pumpkin and other species of this family contain an amino acid known as cucurbitin which give the the anti-helminthic properties.

If that's not enough, pumpkin possesses some essential nutrients, full of fibre, potassium, panthothenic acid, magnesium, vitamin C and E, carotenoids, beta carotene, lutein, vitamin A, to name a few. What this equates to in any terms is a super healthy delicious vegetable. So to celebrate the pumpkin, splash out and prepare some quinoa and pumpkin salad or perhaps a pumpkin soup.

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RAW VEGETABLE BURGER

5 organic carrots
1 organic red pepper
1/4 organic onion
1organic avocado
2 tbsp organic cumin
1 tbsp organic coriander
1 tbsp sea salt
1/8 cup of sesame seeds (you can leave these out if you prefer)
Directions: Combine all of these ingredients into a food processor and mix until thoroughly combined. Form them into patties and place on the dehydrator trays and dehydrate for around 4 hours

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Vegetable Burgers

VEGETABLE BURGER

1 cup organic canned black beans /chickpeas/ lentils etc
1 organic carrot, grated
1/2 organic onion, diced
3 organic potatoes, grated
4 organic spring onions, chopped
salt and pepper to taste

Preparation:
Mash the beans with a fork or a potato masher. Add the remaining ingredients, except the oil and mix until well combined.
Shape the mixture into patties. Heat about two tablespoons of olive oil and cook each patty until the veggie burgers are done, about 3 minutes on each side.

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MEAT FREE MONDAYS

Is a simple concept that everyone can embrace and make an impact on their own health and the health of our planet.

Findings by a United Nations report in 2006, found that the livestock industry was responsible for more greenhouse emissions that the entire transport sector. That is HUGE!

In addition to this livestock production is land intensive and is responsible for more deforestation than soya,

• its water intensive and accounts for over 8% of global water use (sounds small, but that is a big figure when we talk global),
  
• it is responsible for the majority (nearly ½) stream and river pollution through water pollutants, principally, hormones, antibiotics, chemicals and sediments and
  
• 1/3 of all cereal groups grown worldwide go to feed these animals not HUMANS.
  

So what impact does MEAT FREE MONDAY'S have on you and the planet?

Assuming you decrease your intake of meats by 15%, that's one day, you lessen the risk of chronic preventable diseases significantly, that's a definite plus, as well as making a noteworthy conscious contribution to making our planet a healthier better place…..

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Check out these sites for more information:

http://meatlessmondays-australia.com/

http://www.meatlessmonday.com/

http://www.supportmfm.org/index.cfm

http://www.meatfreemondays.co.uk/

http://www.compassionforanimalsday.com/meatfreemonday.html

Beetroot and Orange Salad

6-8 organic beetroot, peeled, cut into wedges
1 tablespoon raw organic honey
2 tablespoons balsamic vinegar
2 tablespoons extra virgin cold pressed organic olive oil
½ organic red onion, thinly sliced
2 organic oranges, peeled, segmented
2 tablespoons fresh organic mint leaves

Preheat oven to 220°C (200°C fan). Cover a baking tray with a piece of foil double the size of tray. Place beetroot on tray in a single layer. Combine honey, half balsamic vinegar and 1 teaspoon oil in a bowl and stir to combine. Drizzle honey mixture over beetroot and season with salt and freshly ground black pepper to taste. Enclose beetroot in foil and cook for 45mins. Open parcel and cook a further 15mins.

2 Meanwhile, make dressing. Place remaining oil and balsamic vinegar in a small jug and whisk to combine. Arrange cooked beetroot, orange segments and onion on a plate. Drizzle with dressing and garnish with mint. Serves 4.

This is a divine Margaret Fulton recipe, try it its sooo yum!

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BOOST YOUR IMMUNITY!!!

In the midst of winter, there are a few things that we can do to support our bodies, protect them and nourish them..... so give them a go..

Try to get some good sleep, alleliauh you say, agreed!!! Between 6-10 hours every night, not only does sleep help support your immunity Sleep has been linked to balanced hormone levels (including human growth hormone and the stress hormone, cortisol), keeping weight down, clear thinking and reasoning, improved mood, and vibrant, healthy skin.

Eat quality protein, instead of gravitating to the carbohydrates as a comfort food to keep us warm,make ure you include some good quality protein foods too! Protein is a building block for the immune system and the our bodies!!!

Drink water, make it good quality one!!! Drink a little, but drink often!

Enjoy foods in their natural states, raw and unprocessed! The nutritional content that you receive from raw fruits and veggies is unparalleled.

Japanese researchers found that walking in a forest can boost your immunity by a whopping 46%!! So get outdoors, rug up and go for a walk...

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FUTURE OF FOOD

This is a great documentary to watch on the 'FUTURE OF FOOD'. Please check it out, get empowered, spread the word. Time for change, lets control the future of our food.

http://www.thefutureoffood.com/onlinevideo.html

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WHATS IN SEASON-JULY

Celery
Cauliflower
Fennel
Garlic
Ginger
Spinach
Kale
Leeks
olives
potato
Pumpkin
Silverbeet
Swede
Sweet potato
Mandarin
Kiwi Fruit

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CAULIFLOWER

A member of the cruciferous family, composed of underdeveloped flower buds attached to the central stalk. Cauliflower is a great source of a sulfur containing compounds; study by Hu et al (2006) confirmed that vegetables from the cruciferous family, containing Sulforaphane trigger the liver to produce enzymes that detoxify cancer causing chemicals. This is amazing and for this reason it's so important to eat CAULIFLOWER, KALE , CABBAGE and BROCCOLI ORGANIC!!!!!

Hu R, Khor TO, Shen G, Jeong WS, Hebbar V, Chen C, Xu C, Reddy B, Chada K, Kong AN. Cancer chemoprevention of intestinal polyposis in ApcMin/+ mice by sulforaphane, a natural product derived from cruciferous vegetable. Carcinogenesis. 2006 May 4; [Epub ahead of print. 2006. PMID:16675473.

CAULIFLOWER PUREE

1 small head (1kg) ORGANIC white cauliflower, trimmed, cut into small florets
30g ORGANIC butter, softened
1/3 cup finely-grated pecorino-romano cheese

Bring a large saucepan of water to the boil over high heat. Add cauliflower. Cook for 15 to 20 minutes or until cauliflower is very tender. Drain and return to saucepan.
Add butter and mash until almost smooth. Stir in cheese. Season with salt and cracked black pepper. Serve.

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POTATOES

Baking the perfect potato

Turn the oven onto 180 degrees. Rinse and scrub the potato under cold running water. Dry the potato with a tea towel.

Pierce the potato with a fork three times on each side and score a cross in the top of the potato. This allows the steam to escape and prevents the potatoes from exploding. Bake for around 1 hr, till cooked through.

This method will produce a crispy skinned baked potato. If you prefer a soft skinned roast potato, rub with olive oil all over the skin, and then you can sprinkle with sea salt too! Bake for around 1 hour.

Yum, then you can add your topping as you like, coleslaw, sundried tomatoes, olive oil, cheese, the variations are endless.

KIWI SMOOTHIE

2 chopped up organic kiwis

2 organic bananas

1 organic pear

25oml organic Yoghurt

Place the yoghurt into blender, chop fruits and add them in next. Mix for 40 seconds, then smooth for 20 seconds. ENJOY

Palm Oil the most expensive oil

Palm oil is the derivative of the palm tree, grown in the tropical forests of Indonesia, Malaysia and Papua New Guinea (PNG). This product is used as a 'cheap' fat in the manufacturer of 1000's of products, and is contained in around 40% of products on supermarket shelves.

The problem with palm oil is not so much the quality of oil, or its processes in the body, but the severe damage that is occurring due to its production.

In South East Asia alone, every hour the equivalent of 300 football fields of pristine forests are decimated to produce this oil, this equates to the death of an average 50 orangutans a week and the death of countless tigers in addition to the destruction of our forest's, and local industry. 90% of their habitat has already been destroyed.

All hope is not lost though, we are refusing to stock, sell, eat, taste, wash with any products that contain palm oil and you can do the same…

Three things that you can do right now to foster positive change in our bodies and the world

Check out this documentary www.theburningseasonmovie.com

Sign this petition to ensure that FSANZ establish standards that require the mandatory labeling of all foods containing Palm oil. By doing this you can make educated purchases and vote with your dollars. This great initiative is being driven by Zoo's Victoria. Sign it here

Check your labels, if the type of fat used is not specified contact the manufacturer and find out.

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Kale chips

2 bunches of organic kale, flat or curly

Extra Virgin Olive oils

1 tsp chili powder (use less if you don't want the chips to be spicy)

1 tsp garlic powder

1 tsp onion powder

1/2 tsp cumin

salt and pepper

Lay each piece of kale out on a large cutting board and completely cut out the stem, even up to the tiny, skinny part. Chop the kale into very large pieces, larger than you would for salad or for cooking as they will drastically shrink in the dehydrator. Wash the kale a dry it in a salad spinner or lay out on kitchen towels until completely dry. Spread the kale onto a large baking sheet and spray it well with the olive oil spray. You can also just drizzle the oil and massage it around but you only want a tiny amount to prevent the chips from being too oily. Combine all of the spices into a small dish and then generously massage it into the oiled kale. Season with salt and pepper. Place the kale onto the trays of the dehydrator in a single layer and dehydrate for 4 to 6 hours. The chips should stay crispy for 3 to 4 days if stored in a brown paper bag.

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Sautéed Kale

1 bunch organic Kale, coarsely chopped

3 tbs extra virgin olive oil

2 cloves organic garlic finely chopped

½ cup of vegetable stock

Salt and pepper to taste

2 tbs balsamic vinegar

Heat olive oil in a large saucepan over medium-high heat. Add the garlic and cook until soft, but not colored. Raise heat to high, add the stock and kale and toss to combine. Cover and cook for 5 minutes. Remove cover and continue to cook, stirring until all the liquid has evaporated. Season with salt and pepper to taste and add vinegar.

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Organic Vegetable Stock

The amazing thing about stock is that it is soo very versatile, you can freeze it, cook it, drink it, eat it and its so easy to make. Its also a great way to use up those organic vegies that you don't want to go to waste, but haven't had the time to use.

2 large organic brown onions, halved, coarsely chopped

2 organic carrots, peeled, coarsely chopped

4 organic celery sticks, coarsely chopped

3L (12 cups) cold water

6 fresh organic parsley stalks

10 whole organic black peppercorns

3 dried organic bay leaves

1. Place all the vegetables in a pot, cover with water. Cook for 5 minutes.
   


2. Add the, parsley, peppercorns and bay leaves and bring to the boil. Use a fine-slotted spoon or fine metal sieve to remove any scum that rises to the surface. Reduce heat to medium-low and simmer, uncovered, for 2 hours, skimming the surface every 30 minutes. Remove from heat. Set aside for 30 minutes to cool slightly.
   


3. Place a fine sieve over a large heatproof bowl. Carefully strain stock through the sieve. Discard contents of sieve. Cool to room temperature.
   


4. Cover the stock with plastic wrap or place in an airtight container and store in the fridge. Use stock as required.
   

Notes

• To freeze: Transfer to a freezer-proof container. Label, date and freeze for up to 3 months. Place in the fridge overnight to thaw.
  

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Vegetarian Sheppards Pie

1 tbsp extra virgin olive oil
1 medium organic onion, chopped
1 stick organic celery, finely chopped
1 large organic carrot, finely chopped
1 tsporganic curry powder
500g jar organic tomato pasta sauce
2 x 415g can organic brown lentils
1 cup frozen peas
1kg organic potatoes, peeled & evenly chopped
1 tbsp butter
½ cup organic soy milk

1 cup grated cheese

Heat oil in a medium pot and sauté onion, celery and carrot until soft.
Add curry powder and sauté for 1 minute.
Add pasta sauce, lentils and peas and bring to boil. Reduce heat and simmer for 5 minutes.
Place potatoes in a large saucepan and cover with hot water. Bring to boil, then reduce heat and simmer until tender.
Drain potatoes and add margarine and soy milk. Mash until smooth.
Spoon lentil mixture into one large oven proof dish or 6 x 1 cup small oven proof dishes. Top with mashed potato, sprinkle with cheese
Bake in a moderate oven, 180oC, for 40 minutes. Serve with a large green salad

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Whats in Season- JUNE

apples

grapefruits

lemons

limes

mandarins

chestnuts

hazelnuts

walnuts

oranges

pears

quince

rhubarb

broccoli

fennel

garlic

bok choy ( chinese greens)

olives

onions

parsnips

potatoes

pumpkin

silverbeet

spinach

witlof

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WHY EAT ORGANIC PUMPKIN?

Pumpkin is an amazing versitile nutrient dense vegetable, that can used to create sweet or savoury dishes, the skin can be eaten and the seeds are a great source of essential vitamins and minerals...if thats not enough pumpkin is jam packed with vitamins A and C, pottassium, folic acid and Vitamin B.

The chemical concoction of herbicides, pesticides and chemical fertilisers used on conventional pumpkins is defintley a reason to go organic, but did you also know that organic pumpkins are allowed to grow at a slower rate, therefore developing a fuller flavour, more nutrients and a deeper colour......

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Apple Crumble

10 organic apples, peeled, cored and sliced

2 teaspoons organic cinnamon

110g butter

1 ½ cup organic oats

1 cup organic dessicated coconut

½ cup organic sugar

Place apples and a teaspoon of cinnamon in a pan, with a little water, cover and cook for around 5 minutes. Strain, place apples in a baking dish.

Melt butter, add in oats, coconut and sugar, stir till combined. Spread evenly on top of the apples Bake at 180 for around 20 minutes till lightly browned.

Serve with fresh cream….mmmm

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Raw Apple crumble

8 apples, peeled and chopped

1 cup raisins, soaked and drained

1 teaspoon cinnamon

1/4 teaspoon nutmeg

2 tablespoons lemon juice

2 cups walnuts

1 cup pitted dates

1 teaspoon cinnamon

1/8 teaspoon salt

To make filling, in a food processor, place 2 apples with raisins, cinnamon and nutmeg, process until smooth.

In a bowl place remaining chopped apples and toss with lemon juice. Pour pureed filling mixture over top, mix well.

Spoon apple mixture into a med sized lasagna pan and set aside.

For crumble, in a food processor, pulse walnuts, dates, cinnamon and salt until coarsely ground. Do not over mix.

Crumble the mixture over the apples with your hands and press lightly. Serve immediately or let marinate for a few hours for extra flavor.

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Warm Vegetable Salad

600g organic jap pumpkin, peeled and chopped into 2cm cubes
4 organic potatoes, peeled and chopped into 2cm cubes
1 organic sweet potato, choppped into 2 cm cubes
1 organic beetroot, chopped in 2 cm cubes
1 organic red capsicum, seeded and cut into large pieces
2 organic zucchini, chopped
1 organic onion-brown or red
Extra virgin cold pressed olive oil
150g organic baby spinach
OPTIONAL FETTA TO SERVE

Dressing
2 tablespoon balsamic vinegar
2 teaspoon extra virgin cold pressed olive oil
2 tablespoon organic honey
2 tablespoon organic fresh basil, chopped

Steam potatoes, sweet potatoes, beetroot and pumpkin till just tender. Place with the capsicums, zucchini, and onions in a baking tray, toss with olive oil and a sprinkle of salt. Bake at 200, for around 30 mins, till cooked. Allow to cool for a couple of minutes. Mix dressing ingredients, combine baby spinach and roasted vegetables and toss with dressing, serve with crumbled fetta.

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ONIONS, dont cry for me....

Did you know that the regular consumption of onions, like garlic has been shown to help lower cholesterol and blood pressure levels in the body , studies have also found that consuming onions regularly, can significantly reduce the risk of developing colon cancer attributed to the high levels of quertin found in onions. A study recently published in the Clinical Gasteroenterology and Hepatology found that quertin found in onions can reduce both the size and number of precancerous lesions in the human intestinal tract. If that isn't enough onions are anti-bacterial and anti inflammatory... they sure do pack quite a punch, and a tear to the eye.

In order to reduce the tears, try chilling the onion for half an hour in the fridge, this slows the activity of the enzyme responsible for the eye irritation.....

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WHAT TO DO FOR COLD AND FLU!!!

What to do for colds and flu!

We all know the symptoms of the common cold: sneezing, sore throat, runny nose and fever. Although these symptoms are usually mild, colds and flu are the leading cause of doctor visits and missed days from school and work.

Dreading the winter months?

The common cold strikes many people every year, especially during these cold winter months. Many people often dread the winter months, not because of the cold, windy, wet weather, but because they suffer terribly with the symptoms of the flu or common cold. Keeping your immune system healthy by eating a well balanced diet and taking natural supplements can assist your body's natural immune function and get you through the winter months without suffering those terrible cold and flu symptoms.

Instigators of a weakened immune system

There are many factors that may contribute to the weakening of your immune system. In order to maintain a healthy immune system you should try to minimise these factors:

• Physiological, psychological and emotional stress

• Lack of regular exercise

• Lack of sleep, rest and relaxation

• Poor diet

• Nutritional deficiencies

An apple a day keeps the doctor away!

Maintaining optimal nutrition is extremely important in maintaining health, wellbeing and a balanced immune system. In order to give your body a fighting chance against the common cold, we suggest you follow these tips for a healthy immune system:

• Eat a balanced diet high in fibre and complex carbohydrates, low in fat, with moderate amounts of protein. Eat fresh, wholesome, unprocessed foods.

• De-stress! Enjoy plenty of rest and relaxation.

• Exercise regularly.

• Increase water intake to around ten glasses per day.

• Supplement your diet with recommended nutrients and herbs.

How can we help?

When colds or flu strike, we recommend using natural supplements to help support and boost your body's natural immune function. Both the common cold and flu are caused by viruses and what many people may not realise is that antibiotics are not able to kill viruses; they are only able to help with bacterial infections. Fortunately there are herbs and nutrients that can help manage these viral infections.

Not only are there herbs that kill viruses there are others that once you have a cold or flu can reduce the severity and duration of the symptoms. Some herbs are anti-inflammatory while some help maintain a normal healthy immune system or have immune-stimulating actions. Elderberry has traditionally been used for its anti-catarrhal and fever-reducing actions to help relieve the symptoms of colds. It is also indicated for sinusitis and recurrent or acute coughs.

Nutrients for immune support: Zinc is the most important mineral for your immune system. Zinc deficiency may cause a weaker immune response, predisposing you to a more lengthy or severe cold. In fact, optimal zinc levels have been found to inhibit the common cold virus.

Vitamin C is also important as it increases the activity of infection fighting white blood cells. Vitamin C may prevent the common cold as well as shorten the duration of the symptoms. These two important nutrients for the immune system are available from us in a pleasant tasting powdered supplement. PLEASE NOTE: both these nutrients are very dose and quality dependent so it is very important to have a good quality supplement.

So even if it is cold and flu season again, doesn't mean that you need to walk around with a throat that is on fire, a seriously stuffy head and a temperature that is through the roof. There are many natural supplements available to help boost your immune system, and prevention is much better than cure. Come and talk to us today about how you can get through the winter months fit and healthy!

MELBOURNE NATUROPATHIC WELLNESS
Marisa Camilleri - Naturopath
Melbourne Suite 15 / 12 Collins St 9663 5940
Williamstown 95 Douglas Parade 9397 7885
marisa@naturopathicwellness.com.au
www.naturopathicwellness.com.au

* Specialist in Fat Loss, Wellness & Preventative care * Naturopathy * Herbal Medicine * Homeopathy * Nutritional & dietary advice * Ear candling * Bioimpedance Analysis (BIA)

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Organic Minestrone Soup

Italian Minestrone Soup

INGREDIENTS

1/4 cup cold pressed organic olive oil
1 clove organic garlic,
1 large organic onion , coarsely chopped
3 stalks organic celery with leaves, coarsely chopped

2 organic zucchin, chopped
1 can organic chopped tomatoes
1 Tbsp organic fresh parsley, chopped
2 large organic carrots, sliced,
1/4 organic cabbage, shredded
1 can organic canned red kidney beans, drained,rinsed
250g organic fresh green beans , chopped
2 cups water
1 pkt Organic Healthy bake organic spelt spaghetti, uncooked, broken

Salt and pepper to taste

Parmesan/Percorino Romano cheese to serve

DIRECTIONS:

Heat a dash of oil in a pan. Add garlic, onion, and celery, and sauté for about 5 minutes. Add all remaining ingredients except spaghetti. Stir until ingredients are well mixed. Bring to boil and reduce heat, cover, and simmer for about 45 minutes or until vegetables are tender. Add uncooked spaghetti and simmer for only 2–3 minutes.

Serves 8

What’s in Season

Apples

Bananas

Cumquats

Custard apples

Kiwi fruit

Chestnuts

Hazelnuts

Pears

Persimmons

Quince

Rhubarb

Beetroot

Cauliflower

Zucchini

Cabbage

Carrots

Broccoli

Squash

Celeriac

Parsnip

Olives