One of the best things about finishing school in my view was the end of boring sandwiches for lunch. There is no reason that this needs to be the only option and having a variety of easy salads for lunches can be a good way to improve your child’s diet as well as adding some variety. There are a few salads it’s easy to pack for lunches and if you can add a small ice brick to the lunch box it can be kept cool as well.
What would I recommend ? These are my top 5 for the lunch box.
Easy Chicken Caesar.
Wombok with grilled chicken
Tuna nicoise salad – this is an easy version from Delicious. Roasted potatoes can easily be substituted for the boiled version and add more flavour.
Mexican rice salad
Ham and corn pasta salad – a simple favourite from Taste.com and I usually try and use good quality ham off the bone to give it better flavour.
Easy Chicken Caesar
300g chicken tenders
1 Cos Lettuce
2-3 slices of old bread
1/4 cup Aoili mayonaise (or plain mayonaise with 1 clove crushed garlic)
Grill chicken tenders until golden brown and set aside to cool. On a baking tray lightly oiled cook the prosciutto and diced bread at 180C for 8-10 minutes. Prosciutto should be crispy and able to be flaked across the salad. Wash the cos lettuce well and spin dry and then cut into 2 cm slices. Combine lettuce, prosciutto and dressing and serve with grilled chicken and croutons. For the lunch box it may be better to package the croutons separately and add just before eating. (Makes 2 serves).
Wombok with grilled chicken
½ wombok (Chinese) cabbage
1 red capsicum
2 stalks celery or 100g beans sliced
100 g snowpeas or a small can of corn
Juice of one lemon
Olive Oil (2-3 tblesp)
White wine vinegar (1/4 cup)
1 ttblsp each of soy sauce and sesame oil
Cut up finely and toss together. Finely sliced vegetables enhance each others flavour.
Combine the lemon juice, olive oil, soy sauce, sesame oil and white wine vinegar and toss through the salad. The more robust vegetables keep well and you could easily have this as a side with dinner with leftovers for lunch the next day. Just add shredded chicken (150g per person) and make sure you drain well before storing.
Mexican Rice Salad
1 cup cooked rice
1 can of black beans washed and drained
1 small can of corn
1 red capsicum diced
1 punnet cherry tomatoes halved
1 avocado diced
Dressing : 2 Tablespoons of lime juice and 1/4 cup olive oil
Combine ingredients including dressing and mix well.
A nice addition to this recipe is a small bag of corn chips or a tortilla.
Christine Pope is a naturopath and nutritionist based at Elemental Health at St Ives. She typically tries to send her family with leftovers for lunch the next day and it probably works 3 days of the week! Appointments can be made on 8084 0081.
Whilst organising a Christmas menu around allergens may seem a little challenging the basics such as prawns, ham and turkey don’t require a lot of modification apart from finding a suitable stuffing! Mince pies and puddings require more significant modifications.
One significant issue is the ratio of stuffing to turkey. This recipe for stuffing cups from Donna Hay is a great solution to that option. I have made it by substituting gluten free breadcrumbs and nuttelex (for the butter) and they work really well. Just make sure your pancetta is gluten free too!
The side dishes for Christmas can be a range of salads or hot dishes, there are some useful suggestions in my blog on Four easy ways to add Brassica vegetables to your meals. Salad options with a dressing based on either mayonnaise (no dairy) or oil and vinegar can also be a good way to add vegetables and variety to the day.
Focussing on baking these are my two essential Christmas recipes and they are both from my Mum!
Mince pies (Makes approx 36)
Fruit mince – I jar
Sweet Shortcrust Pastry
2 1/2 cups of gluten free flour,
1/2 cup castor sugar ,
185g butter (or Nuttelex for milk protein allergies)
Combine butter and sugar, add flour until mix is like crumbs and then mix through egg to combine. Put on a floured surface and loosely knead. Wrap and chill in fridge for an hour before using.
Rollout pastry between two sheets of baking paper or on a floured surface. Cut into small rounds and use half for the base and the remainder for the lids. Spoon a heaped teaspoon of fruit mince into each pie and then seal lids by pinching the pastry together. Cook at 180C for 12-15 minutes.
250 g each raisins, currants, sultanas and 60 g peel
1 1/4 cups brown sugar
1 cup plain gluten free flour
3 Tblspn Rum
250 g Butter or Nuttelex (Dairy Free)
2 cups soft breadcrumbs from gluten free loaf
Rind of an orange and a lemon
1/2 tsp each salt, mixed spice, nutmeg, ginger, cinnamon and bicarb soda.
Chop raisins and peel, add other fruit and combine with rum. Leave covered overnight.
Cream butter, sugar and fruit rind. Add eggs slowly beating each in well then stir in fruit in alternation with the sifted flour and spices and breadcrumbs.
Place in greased pudding dish. Cover with foil and simmer for 6 hours. Keep water level about half way up the pudding bowl and check levels regularly.
Serves 10-12 people.
Ideal to serve with Coconut Milk icecream such as Over the Moo Vanilla Bean or Coyo Vanilla or Vanilla Bean and Nutmeg.
The smoke haze in the Sydney basin has already lasted longer than most of us expected and many people are suffering particularly those with respiratory conditions or allergies. This week Sydney jumped to the ninth most polluted city. So what you can do to protect yourself for the next few weeks?
1. Hydrate – the body needs to be properly hydrated to keep mucous membranes moist and to flush out toxins. The mucous membranes filter out toxins and provide protection so if you are really dried out consider using a saline nasal spray or eye drops for more protection.
2. Exercise Indoors or not outside when smoke is visible. Air quality may be better inside with air conditioning rather than outside. This is particularly important if you are already asthmatic or lung function is compromised.
3. Avoid other toxins because this is a good way to lighten the load on your bodies detoxification systems, like liver and kidneys, as they already have more work to do. Toxins could be cigarettes or alcohol or foods which your body reacts such as dairy or gluten.
4. Supportive nutrients for detoxification. This could just involve dosing yourself on Vitamin C twice a day or with chronic mucous you could look at N-Acetyl Cysteine to help reduce mucous in your system.
5. Increase intake of anti-inflammatory foods: garlic, turmeric, ginger, green leafy vegetables, fatty fish, nuts, beetroot and pineapples. Foods with a high sulphur content like garlic help support detoxification pathways.
6. If you do work outside consider the use of a well fitted mask to reduce exposure to fine particles.
What other strategies can you suggest? Please add your ideas in the comments section below.
Christine Pope is a naturopath and nutritionist based at Elemental Health St Ives. Appointments can be made on 02 8084 0081 or online at www.elementalhealth.net.au .
Okra is an unusual vegetable as it contains a mucilaginous gum which thickens stews and casseroles. It is known for its use in gumbo in Creole cooking however it has a wider range of uses and is worth including on a more regular basis.
A small study of okra conducted in 2013 (1) showed that okra reduced the production of fat and increased the breakdown of cholesterol. The only other food with a similar cholesterol lowering effect is oats.
Nutritionally okra has a high level of Vitamin C and folate as well as moderate levels of magnesium and potassium.
Looking around for recipes for okra I was focussed on finding a breakfast option to copy the one I had enjoyed in Fiji at a breakfast buffet. What I did find was some really useful side dishes which would add flavour to any meal.
Carrots are a versatile vegetable and nutritionally a great source of Beta-Carotene, Vitamins B6 and K as well as minerals such as potassium . The beta carotene in carrots can be converted to Vitamin A. They are also good food for the microbiome as the soluble starch in carrots is largely pectin.
Carrots have the advantage of being ideal raw or cooked. Carrots are available year round and are usually very reasonably priced so a great addition to the weekly shop.
How do you include carrots in your meal plan? Well in addition to being a great side dish on their own they combine well with so many flavours to add to a meal. Often the base of many casseroles or pasta sauce is to start by sauteeing carrot and onion as these “fragrant” vegetables add to the flavour profile of a dish. Adding a carrot can be a good way to increase the quantity of vegetables in a dish.
Here is a list of recipe suggestions for including more carrots in your cooking. Some of these are from recent blogs and others are just recipes I use all the time at home. Carrots are also a favourite to add to roasts as they absorb flavours beautifully specially if you cook them with the lamb or chicken.
Steam carrots lightly for 3-4 minutes so they are still crisp but cooked. Saute onions in olive oil for 3-4 minutes until clear and then add carrots. Saute for 2-3 minutes. Serve with chopped continental parsley.
My favourite way to serve carrots is roasted however this combination with roasted parsnip (Maple roasted carrots and parsnip) is simple and a delicious way to get children to eat more vegetables as well.
Christine Pope is a naturopath and nutritionist based at Elemental Health St Ives. You can make an appointment on 8084 0081 or online.
What tells us more about your risk of developing a disease, DNA or your microbiome? The explosion of DNA testing has meant that we have developed much more knowledge about an individual’s DNA. It’s also clear that simply having a particular gene or a snip does not mean you will necessarily develop the relevant condition. Our DNA is the terrain but the environment is the trigger.
The microbiome on the other hand can tell us more about whether the environment is triggering a condition. Microbial diversity is more critical to health. Loss of diversity seems to have a more negative impact on health and an overgrowth of particular strains of bacteria can also contribute to a higher risk of developing chronic diseases.
Cholesterol is a good example. Looking at the risk factors for cholesterol levels close to 50% is derived from your underlying genetics and 50% from your microbiome. A good diet which increases microbial diversity can make all the difference to your cardiovascular risks. In fact the microbiome strongly influences many of our metabolic risks including factors such as fasting glucose, lactose intolerance and waist circumference.
The bacteria in our gut enable exert their effects by the production of key metabolites. Certain gut bacteria can control the production of these metabolites and therefore significantly influence our function. An example of this is Bifidobacterium lactis. It increases the production of short chain fatty acids in the bowels. These activate the vagal nerve and signal that we feel full. So a deficiency of Bifidobacterium lactic can mean that we don’t have that signal working quickly and therefore we are prone to overeating.
In conditions such as Rheumatoid Arthritis, Osteoarthritis and Ankolysing Spondylitis the gut bacteria is often low in strains that produce a metabolite called butyrate. It is often the case that the microbiome has an elevated level of Prevotella Copri or another problematic strain. That is why treatment needs to be focused as much on rebalancing the microbiome to support the strains that are healthy and to crowd out the problematic strains. Prebiotic fibres such as Saccharomyces cerevisiae (Boulaardi) can be a useful part of treatment. The other critical factor is to ensure that you are feeding the microbiome and my blog on 6 Tips for feeding your gut bacteria right! is a useful guide.
There is still a lot of emerging research in this area so please follow my blog to see the latest updates.
Christine Pope is a naturopath and nutritionist based at Elemental Health at St Ives in Sydney. If you think your microbiome needs some attention you can make an appointment online at http://www.elementalhealth.net.au or phone on 8084 0081.
During the recent election there was a lot of debate about climate change and the need to take action. It is an overwhelming issue for any one person to deal with on their own. What I thought might help is to break it down into smaller tasks and see what you can do to reduce your carbon consumption. In the last 18 months Australians have reduced consumption of plastic bags by 1.5 billion bags so I am sure collectively we can make some reasonable changes.
First up where are the big contributors to greenhouse emissions – well it depends a little bit on your source but according to Austalian government data
transport is a major contributor to emissions.
How do we reduce reliance on gas guzzling cars ? My top four suggestions are as follows:
Use public transport where possible. Ever since they dug up George St for the light rail I have found driving into town a nightmare. Roads are blocked off and its really hard to find places to cross over. Consequently my entire family now uses the train consistently and its really reduced the mileage in our cars significantly. Look at bus routes too it is so easy now with the Opal card to jump on a bus for short distances.
Consider whether you really need a second car (which is an expensive cost in terms of depreciation, insurance and registration etc) and whether you could use taxis or Uber particularly if you live close to where you work. If you really only use a car intermittently have a look at services like Go-Get for short term use or hire a car for bigger trips.
Walk more! On Sundays we walk to a local coffee bar with the dog and pop in and buy a few things at Harris Farm. More steps for us and lower use of the car.
Invest in the latest energy efficient vehicle , whether its an electric car or a hybrid like the Honda Civic.
Put the kids on the bus to school. Traffic on the North Shore is chaotic in the mornings and part of that is due to the number of children who are driven to school. Due to the fact that many parents are unaware of bus services to school they don’t use them and then it becomes increasingly difficult to justify the service. 40 kids on a bus is much less problematic than 40 parents individually driving children to school.
What’s next? If you have already adopted as many of those options that are affordable probably the next area to look at in reducing your carbon footprint is food. Agriculture is responsible for around 16% of carbon emissions and the biggest part of that is methane from livestock accounting for in excess of 50%.
Reduce your consumption of meat and other animal products. I am not recommending that you adopt veganism however it may well be worthwhile looking at making vegetables the star of your dinner table and meat more of a condiment.
Look at more than just a Meat Free Monday – ideally look at vegetarian proteins like chickpeas, tofu and other legumes as well as cheese or eggs to make up your protein requirements. This also makes a much more affordable diet than relying heavily on meat.
What can you grow at home ? Whether its simply some herbs or fruit, most people can grow things they use regularly like lemons or mint or rosemary. It all helps reduce the amount of transport used for shipping food as well as food miles.
See if you can buy produce locally as there are now lots of farmers markets or organic markets on offer.
Another way to reduce your carbon footprint is to look at reducing plastic use in your home. My recent blog on Quitting Plastic has some straightforward ideas.
How are you planning on reducing your footprint ? Post in the comments section to share your ideas.
Christine Pope is an experienced natural medicine practitioner based at Elemental Health, St Ives. You can make appointments on 8084 0081 or online at http://www.elementalhealth.net.au .