Naturaliste Nutrition

Health & Fitness

 

HEALTHY EATING

SALADS

DETOX SALAD

INGREDIENTS

For The Salad

Cabbage,red,raw .4 cup

Global Organics Organic Chickpeas, 1 cup

Woolworths Select Australian Grown Baby Spinach 1 cup

Lettuce,mixed leafy greens 1 cup

Sprout,alfalfa 1 cup

Capsicum,red,fresh,raw .5 large capsicum

Cucumber,lebanese .5 medium cucumber

Broccolini,fresh,raw, Roughly 1 bunch (1 cup)

Quinoa,cooked,in water,no added fat 1 cup

Carrot,regular,fresh,peeled,raw, Grated 1 medium carrot

Seeds,sunflower .4 cup

Beetroot,fresh,uncooked .5 cup

The Pure Produce Company Australian Artisan Goats Fetta, Optional .4 cup (crumbled)

Makes 6 Serves (204g per serve)

METHOD

Prepare ingredients and put in a mixing bowl.

Prepare the dressing and add to the ingredients,

mixing the dressing through.

COUNTRY SALAD

INGREDIENTS

Herbs,mint, or a sprig 5g

Herbs,basil,fresh, or a sprig 5g

Oil,olive,extra virgin 1 tb

Juice,100% juice,lemon,home squeezed, Juice of one lemon 1 squirt

Coles Dijon Mustard Smooth & Mild 1 tsp

Sugar,caster, pinch 4g

Himalayan Natura Pink Salt 1 pinch

Pepper,black 1 pinch

Bean,cannellini,canned, tin rinsed and drained 400g

Onion,mature,red,fresh,raw, chopped 1 small onion

Herbs,parsley,curly, handful - can be any fresh parsley 20g

Tomato,common,raw, roughly chopped 4 medium tomato

Cucumber,lebanese, roughly cubed 1 medium cucumber

Makes 2 Serves (682g per serve)

METHOD

Place the chopped mint, basil, olive oil, lemon juice, mustard and sugar in a small bowl. Add a

generous seasoning of salt and pepper. LEave to rest for 5 minutes. Place the cannellini beans, red

onion, parsley, tomatoes and cucumber in a larger bowl.Pour the dressing and stir to incorporate.

Leave to rest for 5 minutes before serving.

MEXICAN STREET SALAD - SERVES 4

INGREDIENTS

Cabbage,white,raw, Shredded 1.5 cup

Cabbage,red,raw, Shredded 1.5 cup

Radish,red,raw, Finely Sliced 4 radish

Carrot,regular,fresh,unpeeled,raw, Peeled finely sliced 2 medium carrot

Herbs,coriander, Leaves and stalks chopped 1 handful

Chilli,fresh,green,uncooked, Or jalapeno finely sliced 1 medium chilli

Onion,mature,red,fresh,raw, finely sliced 1 medium onion

Oil,olive,extra virgin 1 tb

Juice,100% juice,lime,home squeezed, Juice of one lime 1 squirt

Himalayan Natura Pink Salt 1 pinch

Makes 4 Serves (213g per serve)

METHOD

Place the shredded cabbage into a large bowl along with the radishes, carrots and most of the

coriander.

2.Mix everything together thoroughly, then spice up the flavour by adding almost all of the

chopped chilli, the sliced red onion and a generous pour of extra virgin olive oil.

3.Add most of the lime juice and a good pinch of salt, then toss everything together. Taste and

adjust the flavour to your liking by adding more fragrant coriander; more heat from some chilli, or

more acidity from extra lime juice

SAUCES

STRAWBERRY AND BANANA SMOOTHIE

INGREDIENTS

Banana,fresh,cavendish 1 medium fruit

Strawberry,fresh 4 large fruit

Milk,almond .75 cup

Coles Fresh Frozen Diced Mango, small handful 100g

Syrup,maple 2 tb

Makes 1 Serve (536g per serve)

METHOD

Place all ingredients into a blender and blend until smooth :)

GREEN SMOOTHIE

INGREDIENTS

Woolworths Select Australian Grown Baby Spinach, One big handful 1 cup

Herbs,parsley,other 1 sprinkle

Apple,fresh,granny smith,unpeeled 2 medium fruit

Juice,100% juice,lime,home squeezed, Juice of 1 lime 1 squirt

Cucumber,common,unpeeled 1 small cucumber

Celery,fresh,raw 2 medium stalk

Coconut,water,young, Quarter of a cup .4 cup

Makes 1 Serve (734g per serve)

METHOD

Blend all together.

RASPBERRY AND BANANA THICK SHAKE

INGREDIENTS

Chobani Greek Yogurt Plain Low Fat 100g

Banana,fresh,cavendish 1 small fruit

Coles Fresh Frozen Raspberries 1 cup

Makes 1 Serve (309g per serve)

METHOD

Combine all ingredients in a blender with 6 ice cubes until thick and smooth

TAMARI CITRUS SAUCE

INGREDIENTS

Spiral Tamari Salt Reduced Wheat Free Natural Soy Sauce .4 cup

Absolute Organic Maple Syrup .4 cup

Juice,100% juice,orange,home squeezed .4 cup

Makes 8 Serves (38g per serve)

METHOD

Blend all together. Kepp in a jar in fridge

HONEY AND APPLE CIDER DRESSING

INGREDIENTS

Australian Extra Virgin Cold Pressed Olive Oil 1 cup

Absolute Organic Apple Cider Vinegar Raw Unpasteurised .5 cup

Garlic,fresh,raw 1 clove

Master Of Spices Oregano Leaves, 1 Tbsp. 1g

Wescobee Active Jarrah Honey 1 tb

Himalayan Natura Pink Salt 1 pinch

Makes 20 Serves (19g per serve)

METHOD

Whisk together and store in sealed container in fridge.

PESTO SAUCE

INGREDIENTS

Zucchini,green,fresh,unpeeled,raw, About 100g 1 small zucchini

Herbs,basil,fresh 1 cup

Garlic,fresh,raw 1 clove

Macro Wholefoods Market Organic Unhulled Tahini Organic 2 tb

Himalayan Natura Pink Salt, Or to taste .5 tsp

Makes 2 Serves (101g per serve)

METHOD

Cut zucchini into chunks. Place all ingredients into food processor and blend until finely chopped.

QUICK AND EASY PESTO

 Basil 1 Bunch

 pine nuts 50g

Cashews 50g

Clove garlic 1

Juice of 1 lemon

Nutritional Yeast 1Tb.

Olive Oil 1/4 cup

Himalayan Salt 1Tsp.

Place all ingredients into a blender and blend on low until combined with texture still in there. Adjust seasoning if you need to. Place left over in fridge for up to 1 week.

SHAKES/SMOOTHIES