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......

ORGANIC EMPIRE, organic home delivery melbourne, local organic foods

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.

ORGANIC EMPIRE, organic home delivery melbourne, local organic foods

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

Warming winter Lentil Soup

I medium sized organic onion, finely chopped

2 stalks organic celery, finely chopped

1 medium sized organic carrot, finely chopped

2 organic tomatoes, finely chopped or a can of chopped tomatoes

1 small organic zucchini, chopped

1 organic sebago potato, chopped

200g organic red lentils

1 litre of organic vegetable stock

Olive Oil(extra virgin cold pressed)

Salt and pepper to taste

Organic Parsley leaves to garnish

Quinoa (optional)

METHOD

Heat oil in a large, heavy based pan. Add some olive oil and sauté onion till transclucent. Add chopped tomatoes, stir over medium heat for about 5 minutes. Then add the carrot, celery, and zucchini. Cook, stirring for another 5 minutes. Add stock, chopped potatoes and rinsed lentils.(add quinoa at this stage if desired). Salt and pepper to taste. Cook for around 20 minutes (or until potato is soft). Garnish with some parsley leaves Enjoy with some delicious whole meal sour dough bread drizzled with olive oil and a sprinkling of sea salt flakes.

ORGANIC EMPIRE, organic home delivery melbourne, local organic foods