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Guide to Better health

Nutritious Dips and Spreads Recipes

Gluten and dairy free dips and spreads, adding a great taste and nutritional value to your snacks…    Kale and pumpkin seed pesto 1 bunch of kale (approx 250-300g), washed well, spun dry and hard stems removed 1 cup (125g) lightly toasted pumpkin (pepita) seeds 1 cup of loosely packed coriander (cilantro) leaves and stalks, chopped 1-2 green chillies, seeded and roughly chopped, or garlic optional 3/4 cup (185ml) extra virgin olive oil 2 tbsp fresh lemon juice (about 1/2 lemon) 1 tbsp white miso (gluten-free) sea salt and freshly ground black pepper, to taste Place kale, garlic, pumpkin seeds, coriander and green chillies, if using, into a food processor. Pulse until finely chopped, you may need to stop it occasionally to scrape down the sides or move things around a little to get it all going. With the motor still running, drizzle in the olive oil in a steady stream. Lastly add the lemon juice and miso, give it one final whiz, taste and season with sea salt and black pepper. If not using straight away pack into a clean glass jar, cover with a thin film of olive oil and store in the fridge for up to 1 week.   Green pea dip with chillies  1 1/2 cups cooked green peas (frozen are also option add 1/2 cup of rice milk) 2 tbsp tahini  1/2 tsp horse radish vinegar or 1/4 cup of lemon juice  1/4 tsp coconut aminos 1/4 dry mild chillies  Pinch of salt  Blended all together serve with raw veggies or crackers   Beetroot or pumpkin dip Use 1 cup of any bean (cannellini, chickpeas, lima) ½ cup... read more

How to make a nutritious salad dressings (sugar, gluten and dairy free)

Start dressing your cold or warm salads the homemade way, adding a great taste and nutritional value to your meals…    Oregano Immune boosting pesto style dressing 2 handfuls of fresh oregano 1/2 garlic clove, minced or 1 tsp of garlic infuse olive oil 2 tablespoons nut spread (I like ABC or any other you like)  2 tablespoons of freshly squeezed lemon half cup of almonds Pinch of sea salt 1 teaspoon of tamari  optional 1/2 teaspoon of horseradish vinegar  Mix all ingredients in a blender and store in the fridge Italian Dressing 2 tablespoons apple cider vinegar 1 garlic clove, minced 5 tablespoons cold pressed virgin olive oil 2 heaped tablespoons finely chopped fresh parsley Pinch of sea salt  Freshly ground black pepper  Combine vinegar, garlic, salt and pepper  Gradually whisk in the oil and garnish with parsley No-oil French dressing Juice of 1 lemon freshly squeezed 1/4 cup apple cider vinegar 2 garlic cloves, minced 1/2 cup dried dill 1/2 cup purified water 1/4 cucumber, very finely chopped 2 teaspoons finely chopped fresh parsley 1 teaspoon freshly ground black pepper Mix all ingredients in a blender and refrigerate overnight Beetroot dressing 1 raw beetroot washed, with skin removed and grated 1 cup sunflower seeds 1 cup purifies water Juice of 1 lemon freshly squeezed 2 tablespoons grated lemon zest 2 tablespoons tamari or soy sauce 1 garlic glove, minced 2 tablespoons cold pressed virgin olive oil 2 heaped tablespoons finely chopped fresh basil 1 pinch cayenne pepper Freshly ground black pepper to taste 1 pinch sea salt Place all ingredients, except the basil, in a blender and process Prior to... read more

Ancient benefits of Gingko Biloba

Ancient benefits of Gingko Biloba  Gingko is nearly 300 million years old, one of the oldest surviving species on earth. There are numerous benefits of Ginkgo. I specially harvest Gingko leaves for their harmony with the magic of autumn. It is the best time to pick up  leaves before they drop and get mouldy without damaging precious Ginkgo tree. You can make alcohol herbal extract, which is not very easy, I perfer simple tasting tea or pesto. Store the leaves in freezer or dry them properly and store in airtight jug. Ginkgo has a great potential in stimulating circulation, great for winter blues, vertigo and age related mental health issue such as Alzheimer disease.  Ginkgo has a very high antioxidant status promoting nerve and blood vessels recovery. Also if you are suffering with cold hands and feet or especially suffering with Raynauds syndrome. Gingko Tea  4-5 leaves in a pot add 300ml of water, let it sit for 5min. Enjoy refreshing ancient flavour with lemon zest.  Ginkgo Pesto  5 cups freshly picked ginkgo leaves, stalks removed 1 heaped tablespoon white miso 2 tablespoons of tamari 1 teaspoon coarse sea salt 1 heaped cup raw cashews ½ cup olive oil  1 clove of garlic add more if you like it  Layer the ginkgo leaves, miso, tamari, salt and cashews in a food processor, with the leaves at the bottom. Add olive oil and process in make sure it is still  a little bit chunky. Store it in the... read more

Green smoothies

 Green smoothies and super foods  The green smoothie as prepared above is a fantastic health drink all on its own – but adding Superfoods to it can give it powerful nutritional boost!  Here is a example of type superfoods you can add to a Green Smoothie. Because they are foods, you don’t have to be too concerned about the amounts you see – from a teaspoon to a table spoon or two is fine, except Maca and Camu Came powder which I would keep at less than a teaspoon a day and have break from it ever few weeks if you are using it daily.   Spirulina powder (not if you are feeling cold during winter) Raw Cacao powder Goji Berry powder Maca powder Hempseed Meal Camu Camu powder Wild Bee Pollen Chia seeds Good quality protein powder, preservative and sugar free If you replace, breakfast or lunch or dinner with smoothie (no more then 2x week) add seed mix, quinoa/millet flakes, 1 spoon of shredded coconut, seed mix and hemp powder (or good quality protein powder), 1 spoon of coconut oil to make it complete meal. Do your own research on these sensational foods and see which ones you think is the best suit your needs. I always asses clients constitution before recommending any super foods. We all have different predisposition and genetic make up. For example Mesquite meal and hempseed meal are high in protein and can improve the function of sluggish bowel, Maca helps with stamina and energy levels as well as balancing hormones, Camu Camu is very high in vitamin C, and Goji Berries full... read more

Are you ready for winter Immune boosting foods

Immune Boosting and Antioxidant Foods I went for my favourite walk today and I could see how everything is in constant change, my favourite trees turned yellow and deep red. Nature is a wonderful artist. It seems that everything in nature is getting ready for winter.  We also need to get our body ready for this weather change. I think  autumn leaves are great indicator to get started!!! What are the best foods that are going to support our ability to cope with this change, which is a part of our life, in some cases even in one day. You know what am I talking about if you live in Melbourne.  Best Sources of Antioxidants Fruit – blueberries, cranberries, cherries, raspberries, strawberries, apricots, kiwi fruit, papaya, cantaloupe Vegetables – broccoli, capsicum, spinach, Swiss chard, cauliflower, romaine lettuce, endive, kale, carrots, and tomatoes (limit intake) Essential fatty acids – cold-pressed olive oil, flaxseed oil, fish oils and nut and seed oils Co factors – tuna, rainbow trout, salmon, cod, tofu, turkey, chicken Herbal Teas – green tea, rooibos Best Sources of Immune Boosting Foods Fruit – lemons, limes, berries Vegetables – Shiitake mushrooms, garlic, chillies, onions, leeks, horseradish, cinnamon, ginger, lemongrass, thyme, turmeric, parsley, daikon radish, carrot, beetroot Essential fatty acids – oily fish Co factors – bee products (royal jelly, bee pollen) Herbal Teas – echinacea Flu Fighter Tea This tea is fantastic to drink when you have a cold or ‘flu. It is very warming and soothing for a cough or sore throat and can help to support your immune system. Method Bring 1 litre of water to the... read more

Healthy food in Okinawa, secret to longevity

I have arrived in Okinawa, what a magic place, great variety of healthy foods, beaches and people are so relaxed here compare to Tokyo. I started my day in Niffera cafe with vegan platter, great nutritional value, served by couple who are very kind and fully dedicated vegans. You can also take a few picture of butterflies as they are part of cafes garden. Green smoothies using local herbs (basil, coriander, moringa (okinawa herb), banana, mango and strawberry pure.  Vegan platter Green Smoothies For Lunch I had a happy curry from Happy more organic market, this place was a heaven for me, a few of you know what I mean….funny enough I felt much happier afterward, smoothies are made from seventeen different local herbs, what a buzz!!! I filled up my suitcase full of veggies and brought them back to Tokyo. Prices were really cheap $1 for a big bunch of silver beet. All delivered from local farmers.  Organic vegetables market What we think, we create. What we feel, we attract. What we imagine, we become Healing starts when you give as much energy to your food as you do to your work. Happy curry Ukishima garden is a  funky macrobiotic restaurant in Okinawa, great selection of macrobiotic food   Do not miss this outstaning place. Okkalika curry place is located right on the beach, great variety of curries,  I had home made Dhal with brown rice for $10, the whole experience was like a movie set, don’t forget your swimmers so you can go snorkelling after lunch around the little Islands for free.  Other place to explore is Living life market place, where you ca get all other organic groceries including nuts,seed and... read more

Quinoa benefits

Quinoa (pronounced ‘keen-wah’) Quinoa is a native food plant of high nutritional value, grown in the Andean region and used as food by the Incas and previous cultures. Benefits: Quinoa provides a nutritional, economical, easy-to-prepare and flavourful food source which is particularly useful for those with a gluten intolerance as it is a gluten free seed. It is a well digested source of quality protein which has a good balance of amino acids.  It is exceptionally high in lysine, an amino acid which is not overly abundant in the vegetable kingdom. It is also a good complement for legumes, which are often low in methionine and cysteine. Quinoa also has a relatively high quantity of vitamins and minerals. It contains more calcium, magnesium, and zinc than common cereals, and also has a particularly high iron content. Quinoa seeds are also a good source of Vitamin C, Vitamin E, B-vitamins (B1, B2, folic acid), potassium, and copper. Quinoa seeds also contain some good quality vegetable oil (unsaturated fats) and are high in fibre.   Tasty Quinoa Porridge (Serves 2)   1/2 cup cooked quinoa                                                1 cup almond or rice milk water 1 heaped tsp ground cinnamon 1 stewed apple/pear  home-made seed mix or LSA  shredded coconut and hemp powder is optional  blueberries  Optional:                                                                                                                                                            Fruit- eg. 1/2 banana chopped, berries, dates or sultanas Nuts and seeds- eg. chia seeds, LSA (linseed, sunflower, almond meal), pepitas, walnuts, almonds, hemp powder Place the quinoa and stewed apple in a wide saucepan and add 1 cup of rice milk. Bring to a boil over high heat.... read more

Raw Wild Berry Snickers Fudge

Ingredients: 7 tbsp organic extra virgin cold pressed coconut oil 4 tbsp organic raw cacao powder 2 tbsp raw organic honey or 3 tbsp organic maple syrup (make sure you choose a good quality one as it makes difference to the flavour!) 1 cup raw nuts (I like half cashew and half almond) crushed (keep it crunchy!) 2 teaspoon of organic vanilla extract or paste 1 cup of fresh blackberries 3 pinch of good quality Celtic sea salt or Himalayan salt   Method: Mix everything in a bowl (you don’t have to melt the coconut oil) and lay them out in a container with non sticking cooking sheet or put them into cute shaped silicon ice cube maker, rest them in freezer for 20... read more