Whats in season, May

apples

banana,

cumquat,

custard apple,

feijoa,

grapes

kiwifruit,

lemons,

limes,

mandarin - imperial,

melon - champagne,

nuts - chestnut - hazelnut - peanut - walnut,

pears - howell - josephine - packham - red sensation - williams,

persimmon,

quince,

rhubarb.

asian greens , bok choy, - choy sum - gai laan - wonga bok,

avocados - fuerte - sharwill,

beetroot,

broccoli,

brussels sprout,

cabbage,

carrots,

cauliflower,

celeriac,

celery,

daikon,

eggplant,

fennel,

garlic,

ginger,

horseradish,

leeks,

lettuce,

mushrooms - wild - field - pine - slippery jacks,

okra,

olives,

onions - brown - spring,

parsnip,

peas,

potato,

pumpkin,

shallots,

silverbeet,

spinach,

squash,

swede,

sweet potato,

taro,

tomato,

turnip,

witlof,

zucchini.

ORGANIC EMPIRE, organic home delivery melbourne, local organic foods

Raw Oat biscuits

In commemoration of our fallen diggers, a raw version of the traditional Anzac biscuit, packed with nutrition and so easy to make

1 cup organic raw oats

1 teaspoon organic ground cinnamon

1/2 cup firmly packed organic pitted Medjool dates

1/2 cup organic sultanas

Favorite topping such as chopped, nuts, coconut (optional).

Combine the oats and cinnamon in the food processor and process into small pieces. Add the dates and process to mix well. Add the sultanas and your favorite topping and pulse to mix.

Press about 3 tablespoons of the dough into cookie cutters on a plate lined with baking paper, or roll the dough into ball and flatten.

You can add a tiny bit of molasses for some anzac flavour

ORGANIC EMPIRE, organic home delivery melbourne, local organic foods

ORGANIC EMPIRE, organic home delivery melbourne, local organic foods

Lets get juicy

Juicing is such a fantastic way to get a dose of pure fresh vitamins with a compliment of delicious taste.

Whatever combinations work for you is fine, but try to get your dosage of vegetables in as well as some fruits to sweeten the mix.

A great blend that I love is Carrot, ginger, apple and carrot. Classic but delicious.

Juice

3 carrots

1 apple

small knob of ginger

and whole beetroot

Enjoy as soon as possible after juicing to prevent nutrient loss and oxidation

ORGANIC EMPIRE, organic home delivery melbourne, local organic foods

Nothing beets a root

400G ORGANIC beans

400g beetroot

1 organic red onion

300g organic (or best quality ) Feta

80ml extra virgin organic olive oil

1 tbsp lemon juice

1 tbsp balsamic vinegar

Blanch beans in boiling water for 2 mins. Steam chopped beetroot till tender (around 20 mins). Transfer to a bowl. Add 1 halved and sliced medium red onion and crumbled feta.

In a small bowl, combine 80ml olive oil and 1 tablespoon fresh lemon juice. Season with salt and pepper. Pour over salad, mix, then serve.

Pumpkins, pumpkins everywhere. PUMPKIN SALAD

This delicious salad is courtesy of the amazing Sandy who runs Semillia's Kitchen, she runs cooking classes in Melbourne using whole organic foods, and also does catering, if you need some delicious food for a function.

Quinoa & pumpkin salad

Sign up for one of her cooking classes here and make this at home, it sensational...

1 1/2 cups of red or white quinoa

2 bay leaves

1/2 a small pumpkin, washed & sliced into wedges, golden nugget or Jap

2 handfuls of fresh parsley, roughly chopped

6 small potatoes, washed and sliced, about 5mm thick

2 red or green capsicum, thinly sliced

sea salt

freshly ground black peppercorns

1/4 cup roasted pepitas

1/2 cup roasted walnuts, roughly chopped

3 tablespoons apple cider vinegar

3 tablespoons olive oil

3 cloves garlic, peeled & crushed

1 teaspoon roasted coriander seeds, crushed

1 teaspoon roasted cumin seeds, crushed

Preheat oven to 200. In a large deep baking tray combine the pumpkin, garlic and potato with crushed spices sea salt and olive oil. Bake until vegetables are caramelized, around 45 minutes. Meanwhile, place the quinoa with the bay leaves and 3 cups of water in a large pot. Cover, place pot over medium heat, bring to the boil then turn heat down to lowest setting and simmer until quinoa is well cooked, about 20 - 25 minutes. Turn heat off and allow to sit for 10 minutes. Combine quinoa in a large mixing bowl with the roasted vegetables, capsicum, parsley, walnuts, pepitas and vinegar. Taste, then add salt and pepper as desired. Serve.

Lose weight with Marissa

Australia is one of the fattest nations in the world!

Being overweight or obese is a significant heath risk. 55% of Australians are currently overweight and the prevalence of obesity has tripled in the last 30 years. We need to effectively address this epidemic and turn the tide on obesity-related conditions, such as heart disease, diabetes, depression and arthritis. If you or someone you love is overweight or obese, I can help you to lose the excess fat and get healthier!

The real fat loss challenge.

Losing weight can be a challenge, but maintaining weight loss long term can be the real challenge. How many times have you gone on a diet, lost the weight, only to put it all back on again, possibly plus a bit more! For many people this is a common hurdle in weight loss. The most common reasons people have for rebound weight gain is failure to change their dietary and lifestyle habits, and because they may have lost muscle as well as fat on their last fad diet.

Fat loss not weight loss.

Many calorie-restricted diets produce disappointing results, principally due to the excessive loss of muscle mass. This loss of muscle reduces your metabolic rate (ability to burn calories) and increases the likelihood of you putting the fat back on (yo-yo dieting). Losing muscle mass and reducing your metabolic rate tends to create a vicious cycle of fat gain, which can cause many imbalances in your body. A ketogenic program, such as the one I offer, avoids these damaging effects of dieting because it is a fat loss system, not a weight loss system.

Losing fat is not only good for your figure.

Many people want to lose body fat simply so that they look good; however, having a high percentage of body fat is known to be one of the most serious causes of ill health, increasing your risk of diabetes, heart disease and many other chronic diseases.

Throw away the scales!

I offer clients the most effective fat loss program available. To help you to lose up to 2 kg of fat per week whilst preserving your muscle mass. My fat loss program is so much more than a “weight loss” program – this is a natural, scientifically-proven “fat loss” plan that delivers fast & lasting results. This is achieved with:

• A carbohydrate-controlled dietary program.

• A dietary plan that includes moderate levels of protein and good fats.

• Moderate regular exercise.

• High quality nutritional supplementation.

• Daily urine testing of ketones to measure fat burning.

Real results with ketosis.

This scientifically proven weight loss program works on the principle of ketosis. Ketosis works by shifting the body’s metabolism away from “fat storage” towards “fat burning” by restricting dietary carbohydrates. When fat is utilised for energy production, ketosis is mildly induced and can be easily measured with a simple urine test. Typically, people report that mild ketosis and this switch in metabolism are reflected in increased energy, appetite control and efficient fat loss. You can typically expect the following from a ketogenic fat loss program:

• ½ - 2 kg of fat loss per week.

• Maintenance of lean muscle mass.

• Long lasting healthy body composition (fat to muscle mass ratio).

• Better blood sugar regulation.

• Improvements in cardiovascular risk markers.

Losing fat is empowering.

Losing body fat is an incredibly powerful experience. You are actualising something that only you have the power to do and that only you will truly experience the personal reward for. Meeting your fat loss challenge, improving your health and looking better, can all be easily achieved by following the scientifically-proven weight loss program I run at MNW. You can do it!

If you would like support in reaching your ideal weight call or email now so I can help you achieve this goal today!

MELBOURNE NATUROPATHIC WELLNESS
Marisa Camilleri - Naturopath
Melbourne: Suite 15 / 12 Collins St 9663 5940
Newport: 102A North Rd 9004 3673

marisa@naturopathicwellness.com.au <mailto:marisa@naturopathicwellness.com.au>
www.naturopathicwellness.com.au <http://www.naturopathicwellness.com.au/>

ORGANIC EMPIRE, organic home delivery melbourne, local organic foods