Welcome To Elite Naturopathy


Why see a naturopath?

If you really want to get on top of your health, it's important to understand the root cause of why you have become unwell. A naturopath spends a lot of time investigating all areas of your health including digestive health, immune function, nutritional status, medical history, diet, lifestyle and stress response in order to provide you with a suitable treatment plan.

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Recipes


Breakfast

Home Made Muesli*

 recipe home made muesli

Rolled oats (2 cups) Pumpkin seeds - handful (can be ground using a coffee grinder)
Oat Bran (1 cup)
Coconut to taste
Cinnamon to taste
LSA meal and lecithin (1 tablespoon of each to be added prior to serving)

Mix oats, oat bran, pumpkin seeds, coconut and cinnamon and store in fridge - make enough of the mix to last at least one week (eg; 7 cups oats)

By making your own muesli you will be able to avoid dried fruit (high sugar) and the roasting process which causes denaturation of fatty acids.

Quinoa Breakfast

Quinoa Breakfast Recipe

1 cup white quinoa (rinse before cooking)
2 cups water
1 apple (chopped)
handful sultanas
2 teaspoons cinnamon
1 vanilla pod
1 tablespoon honey (if required)

Put all ingredients in a saucepan and bring to boil; simmer for 5 minutes on low heat;  allow to cool; spoon into jars and top with
frozen berries + chopped nuts + coconut; serve with milk of choice
makes 5 serves

Fruit Salad with Yoghurt*

recipe fruit salad with yoghurt

Create a mixture of pears, strawberries, kiwi fruit, mango, apple or whatever fruits are in season - . Keep in mind that papaya and pineapple contain enzymes which are great for assisting digestion. Add a squeeze of lemon, sheeps/goats yoghurt, coconut and cinnamon to taste.

Soft Poached/Boiled Eggs with Mushroom and Spinach*

recipe poached eggs, mushroom and spinach

Choose free range organic eggs and ensure the egg is soft-boiled/poached - overcooked eggs result in denatured protein, oxidised fat and loss of nutrients. If boiling, for a 700gm egg, 2½ minutes is usually perfect.

Using a slight amount of olive oil, heat a non-stick pan and gently sauté spinach and mushrooms. Add a dash of sea salt and garlic if you wish.

Breakfast Smoothie*

nutritional breakfast smoothie

½ cup fresh fruit or juice
½ cup sheeps/goats yoghurt (may add a natural soy/rice protein powder)
1 tablespoon LSA mix and/or lecithin granules

Omelette*

omelette recipe

2 eggs
1 tablespoon milk (soy or rice)
Small handful of baby spinach
1 medium sized mushroom (sliced)
1 medium size tomato (chopped)
1 tablespoon goats fetta (crumbled)
1 tablespoon onions (chopped)
Salt and pepper to taste

Beat eggs; combine all ingredients into the egg mix; pour into non-stick fry pan; cook without stirring for two minutes then fold the omelette in half and serve;

Poached Salmon and Eggs*

poached salmon and eggs

2 egg
150g salmon fillet
200ml water
3 teaspoons toasted slivered almonds
1-2 tablespoons chopped parsley
Freshly ground pepper

Place fish in foil with a dash of lemon, salt and pepper; bake in water bath in oven on 180 degrees for 15 minutes (see baked fish recipe); bring 200ml water to the boil; crack an egg into a cup; add a small amount of white vinegar to the water (1 teaspoon); using a spoon stir the water and create a whirlpool effect then slide the egg carefully into the water; simmer for two minutes of until each egg is soft poached; garnish with almonds and freshly chopped parsley;

Snacks

Avocado Dip*

avocado dip recipe

1 avocado (mashed)
1 teaspoon olive oil
Lemon juice
Chilli
Chopped tomatoes
Olives (chopped)
Spring onion

Hommus*

Hommus recipe

250 g cooked chickpeas (either soak and cook yourself or use a can of organic chickpeas)
2 large cloves garlic, crushed
3 Tbsp lemon juice, or more to taste
3 Tbsp tahini
Pinch of cayenne pepper (optional)
Sea salt and pepper to taste
1 Tbsp olive oil or small amount water
Parsley to garnish

Place all ingredients in a food processor or blender and blend until smooth. Garnish with parsley and serve.

Lunches

Zucchini Fritters*

zucchini fritters recipe

1 cup grated zucchini
2 medium/large eggs
3 tablespoons rice flour
1 tablespoon olive oil (for cooking)
Sprinkle of nutmeg
Sea salt and pepper to taste

  • Combine all ingredients in a medium bowl
  • Stir until well combined
  • Heat oil in a large pan over medium heat
  • Mould mixture into medium size balls and press flat into pan with skillet
  • When brown on one side, turn and cook the other side

For variety add chopped spinach, tomatoes, mushrooms and/or goats fetta.

Chicken Drumsticks*

chicken drumsticks recipe

6 chicken drumsticks
3 tablespoons tamari
1 tablespoon crushed garlic
Olive oil for cooking

  • Cook drumsticks with garlic and tamari in a covered pan on low heat until cooked through;
  • Turn regularly

Bean Salad*

bean salad recipe

1 tin of four bean mix (drain and rinse)
1 small clove garlic, lemon juice, spring onion
1 tablespoon of flaxseed or olive oil
Salt and pepper

Mix all ingredients together adding options such as cherry tomatoes, cooked spinach and tuna

Chickpea & Spinach Salad

chickpea spinach salad recipe

1.5 cups chopped pumpkin
2 cups loose baby spinach leaves
1 400g tin chickpeas
25 kalamata olives
150g fetta (sheep/goats)
2 fresh tomatoes chopped
1 red onion chopped
150g pinenuts
1 small red hot chilli finely chopped
balsamic vinegar and extra virgin, cold pressed olive oil

Roast pumpkin in oven until soft. Lay spinach down on plate, drain chickpeas and add those as well as all other ingredients, add balsamic vinegar, olive oil and salt and pepper to taste.

Tuna Patties

tuna patties recipe

1 x 400gm tuna (drained and flaked)
1/2 cup buckwheat fine
1/2 cup celery chopped
1/4 cup tahini
1/4 cup finely chopped onion
2 tablespoons chilli
1 egg, slightly beaten
1 tablespoon sea salt
2 tablespoons olive oil

Mix all ingredients except olive oil in a bowl, and form into four patties, Heat olive oil in a frying pan over medium heat, Fry patties until nicely browned; about 5 minutes each side

Recipe taken from "Eat Taste Nourish" - Zoe Bingley-Pullin

Chicken and Vegetable Patties

chicken and vegie patties recipe

400g lean chicken mince or tuna
1-2 tablespoons tamari
1 tablespoon grated fresh ginger
1 garlic clove crushed
1/2 cup chopped coriander
1 large carrot grated
1 cup grated sweet potato
rice or gluten free plain flour to coat patties
olive oil for the pan

Place all ingredients except flour and olive oil in food processor and blend until smooth. Transfer the blended ingredients into a bowl. Shape into four or six burgers and toss lightly in flour. Heat a little olive oil and cook patties for 3-5 minutes each side OR; brush patties with olive oil and bake in over for 10 minutes turning once.

Recipe taken from "Eat Taste Nourish" - Zoe Bingley-Pullin

 

Main Meals

Immune Boosting Chicken Soup*

recipe home made chicken soup

Make the chicken stock the day before making the soup and soak the barley overnight

Chicken Stock

Put one whole chicken into a pot of water and add a whole carrot, whole onion, a couple of sticks of celery and a clove of garlic - cover with a lid and bring to boil, then simmer on very low for at least one hour. Once the stock is cooked, strain the liquid into another pot or bowl, leave to cool and then place in the fridge for about 12 hours. Shred the chicken while it's warm and you can eat the veggies from the stock.

Barley

Use 1 cup of barley for every 4 cups of stock - put into a bowl and cover with water and leave to soak overnight.

Soup

Grab your stock out of the fridge and remove and discard the fat sediment on top.
In a soup pot, saute chopped garlic (1 clove) onion (1) carrot (1) and celery (2 sticks) in a tablespoon of olive oil until onion is soft. Add the stock, mushrooms (shitake best for boosting immunity) and barley. Cook until barley is soft (20 minutes) and just before the soup is cooked, add shredded silverbeet (3 large leaves) and shredded chicken.

This should make a large enough batch to allow you to freeze portions for the week

Vegetable and barley soup*

recipe vegetable barley soup

Soak barley overnight

Saute onion, garlic, carrot and celery in 1 tablespoon olive oil until soft.

Chose a range of hard vegetables such as beans, carrot, turnip, sweet potato, chop up and add to sauté mix. Add enough water to make a soup add 1-2 massell stock cubes; bring to boil; add barley and cook for 1½ hours or until barley is soft;

Stir Fry vegetables with Chicken/Turkey*

recipe stir fry vegetables and chicken

100-150g lean protein (chicken or turkey or tofu)
Your choice of vegetables 2 cups (choose green, orange and red colours)
½ tablespoon freshly grated ginger
½ teaspoon minced garlic
Tamari to taste
(Optional fresh chilli and/or lemon/lime juice)

Saute onions, garlic and ginger in a tablespoon of olive oil; add firm vegetables such as carrots, broccoli and cauliflower - cook for 2 minutes; Add protein, thinly sliced. Cook 1-2 minutes; follow with softer vegetables such as spinach, snow peas, capsicum, mushrooms and Chinese greens. Cook a further 2 minutes; Stir through tamari, chilli/lemon juice if using.

Marinated Chicken Wings*

recipe marinated chicken wings

2 tablespoons olive oil
1/4 cup tamari
clove of garlic
squeeze 1/2 lemon/lime juice
salt and pepper to taste

Marinate for a few hours before barbecuing or grilling

Baked Chicken*

baked chicken recipe

Put a couple of lemon wedges together with fresh herbs (tarragon, rosemary, thyme) and a clove of garlic inside a whole chook and place in oven bag with some olive oil, salt and pepper. Cook on 180 degrees celsius for 20 minutes per 500gram plus 20 minutes; Drain juices from oven bag and serve chicken with green veggies and salad;

Chickpea Casserole*

chickpea casserole recipe

Lightly fry a small amount of cumin, thyme, diced onion and honey (add last and careful not to overheat) in some olive oil;

Add one can of chickpeas and one tin of chopped tomato; Simmer for 10-15 minutes
Add chopped veggies such as cauliflower, broccoli and zucchini

Pumpkin Soup*

pumpkin soup recipe

1 pumpkin
1-2 cloves crushed garlic
1 tin diced tomatoes
1 bunch basil
1 litre water or stock
1 chopped onion
2 tablespoons tamari
Black pepper, fresh chilli and curry powder optional
Sautee onion and garlic until tender
Add all other ingredients and cook for 20 minutes
Puree in blender
Serve with a dash of plain yoghurt

Baked Fish*

baked fish recipe

Choose deep sea fish such as salmon, barramundi, mackerel, black bream, trevally, garfish, flathead, whiting and ocean trout;

  • Heat oven to 2500C for 10 minutes
  • Wrap fish in foil together with herbs and spices of your choice (dill, tarragon, coriander)
  • 2 tbspns of olive oil, salt and pepper and a squeeze of fresh lemon
  • Place foil package in a baking tray containing 1/2 cup of water;
  • Bake for 10-15 minutes at 1800C

Marsala Chicken Vegetable Curry*

marsala chicken vegetable curry recipe

180g skinless chicken or turkey breast
1 cup mixed raw vegetables; cauliflower, zucchini, broccoli
2 tablespoons Garam Marsala spice mix
Sea salt to taste
1 teaspoon dried parsley
1 teaspoon dried nutmeg
1 teaspoon dried basil
1-2 teaspoons olive oil


  • Coat chicken breast with olive oil
  • Sprinkle with Marsala powder and sea salt;
  • Wrap inside foil and bake in hot oven for up to 20 minutes until cooked;
  • Finely chop or grate vegetables;
  • Place vegetables in a bowl and add enough olive oil to bind
  • Place vegetable mixture onto a piece of foil
  • Sprinkle with dried parsley, basil and nutmeg
  • Bring pieces of foil together and fold into packet, leaving a little airspace
  • Place packet in oven next to chicken parcel and cook (approx 15 minutes)

Salad Dressing*

nutritious salad dressing recipe

Flaxseed oil (3 tablespoons)
Tamari (to taste - 2 tablespoons)
1 teaspoon of wholegrain mustard; and/or tahini
1 teaspoon hommus dip
Squeeze of lemon
Salt and pepper (to taste)

Make up in large amounts and refrigerate ready for use

Something Special

++Not recommended if following a weight loss program *Detox Program Friendly Recipes

Berries & Yoghurt*

berries and yoghurt recipe

Use a mixture of berries (blueberries, raspberries, strawberries) fresh or frozen
; Top with yoghurt, honey and home made muesli if desired;

LSD*

2 tablespoons fresh dandelion root tea course grind
2 cups water
Place in small saucepan, bring to boil and simmer for 2 minutes; pour into latte glasses

Using a good quality soy milk (made from whole soy beans with no added flavourings or sugar) heat 2 cups milk either in a saucepan or if you have a coffee machine, use the steamer; Pour warm milk into the glasses and sprinkle with cinnamon and honey if desired

Carob Hedgehog Slice++

carob hedgehog slice recipe

1 cup dates
1 cup sultanas
½ cup almonds
2 cups rolled oats
2 tbspns soy milk

2 tbspns carob powder (unsweetened)

Mix all ingredients in a food processor; process the mixture until it starts to stick together; press a foil lined 20cm x 30cm tin; refrigerate and serve;

*When using dried fruit, make sure there is no added preservative ie; choose sundried varieties; Dried fruit should be eaten in moderation if weight loss is a goal;

Baked Apples and Yoghurt*

baked apple and yoghurt recipe

Place whole apples on baking tray in an inch of water; bake in moderate oven for 20 minutes or until soft; sprinkle with cinnamon and serve with plain sheeps or goats yoghurt

Energy Bar++

nutritious energy bar recipe

2 cups (180g) rolled oats
3/4 cup (120g) chopped dried fruit
1/2 cup (80g) wholemeal flour
1/2 cup shredded coconut
1/2 cup pecans, chopped
1/2 cup honey
90g organic butter
1 egg lightly beaten

preheat oven to 180 degrees and line an 18cm x 28cm lamington pan with non-stick baking paper. Combine oats, dried fruit, flour, coconut and pecans in a large bowl and mix well. Heat honey and butter in a saucepan and stir on low heat until well combined. Remove from heat, cool for 5 minutes, then whisk in egg. Stir honey mixture into dry ingredients mixing well. Press mixture into prepared pan. Bake for 25 minutes. Cut into 12 pieces while still warm. Cool and store in airtight container.

Humble Crumble

healthy apple crumple recipe

6 granny smith apples 1 cup brown rice flour 1 cup rolled oats 1 cup coconut rind of one lemon 2 tsp cinnamon 1/4 cup organic raw honey

Thinly slice apples and stew lightly in a saucepan with 1/4 cup water and a generous squeeze of 1/2 a fresh orange - bring to boil and simmer for 10 minutes on low heat. Cool apples and arrange in a shallow ovenproof dish; combine the rice flour, oats, rind cinnamon and mix thoroughly. Warm the honey and add to the mixture, stirring to make a crumble. Spread the crumble carefully over the fruit. Bake in preheated 180 degrees oven for approximately 15 minutes or until lightly browned and crunchy. Serve with natural yoghurt.

Banana Muffins*

healthy banana muffin recipe

2 cups Orgran Gluten Free Plain Flour
2 teaspoons baking powder
1/4 cup almond meal
1/4 cup olive oil
2 eggs
1.5 cups soy or oat milk
2 mashed bananas
1/2 cup agave nectar
1/2 cup oats
1 tablespoon cinnamon

Sift all dry ingredients (except oats) and mix together thoroughly. Add all wet ingredients and mix thoroughly. Add oats and mix well. Use non stick muffin tray (spray with olive oil) spoon in mixture and bake at 160 degrees for 20-25 minutes.

Recipe adapted from "Eat Taste Nourish" - Zoe Bingley-Pullin)

Low Fat Muesli Bars

low fat muesli bar recipe

1/2 cup Orgran Gluten Free Plain Flour
1/2 cup Orgran Gluten Free Self Raising Flour
1 teaspoon baking powder
1/2 teaspoon mixed spice
1/2 teaspoon ground cinnamon
1.5 cups rolled oats
1 cup dried fruit of your choice
1/4 cup sunflower kernels
1/2 cup 100% pure apple juice
1/4 cup olive oil
1 egg lightly beaten
1 egg whites lightly beaten

Line a 20cm x 30cm slice pan with baking paper sift the dry ingredients (except oats) then add oats, fruit and seeds, stir to combine Add apple juice, oil and whole eggs and mix well. Gently mix in the egg whites until combined. Press the mixture evenly onto the prepared pan and press firmly with the back of the spoon. Mark the surface into 12 bars using a sharp knife. Bake in hot oven 200 degrees for 15-20 minutes or until lightly browned. Cool and cut into bars.