Simple Warming Veggie Soup

Ingredients:

3 tbsp unrefined coconut oil

1 onion finely chopped

2 carrots finely chopped

1 celery stick finely chopped

2 small leeks finely chopped

2 garlic clothes crushes

2 bay leaves

1 sprig fresh rosemary

1 red bell pepper chopped

1 cup mushrooms sliced

2 cups mixed green vegetables (zuchini, green beans or snow peas)

1 cup crushed tomatoes

5 cups low sodium vegetable stock

fresh parsley to serve

Method:

1. Heat a few tablespoons of coconut oil in a large pot and add the onion, carrot, celery and leeks along with the garlic and herbs and cook until fragrant and starting to caramelize.
2. Add the peppers, butternut squash and mushrooms and cook for 5-10 minutes or until the vegetable start to soften and caramelize.
3. Add the green vegetables and stir to combine before adding the crushed tomatoes and stock. Season to taste then bring to a simmer.
4. Cover with a lid and allow to simmer for 15 minutes.
5. Remove the lid, check seasoning and simmer for another 5 minutes.
Serve topped with fresh parsley

Gluten Free Breakfast Porridge

Feeds 4 people                Prep time: 25 minutes

Ingredients:

250ml hulled whole buckwheat

500ml water

100g dried fruit (preservative free)

1 pinch sea salt

1/2 tsp cinnamon

1 tsp cardamom seeds

 

Preparation:

  1. Rinse buckwheat in a colander with hot water & soak for 10 minutes.
  2. Place all the ingredients in a saucepan. Bring to boil, then lower the heat and simmer for approx 20 minutes – stir occasionally
  3. Cook until the water is all absorbed
  4. Serve with fresh fruit, drizzle of honey and non-dairy milk of choice

3 Smoothie Recipes To Boost Your Immune System!

Place ingredients in a high speed blender and blend to desired consistency.

You can add ice if you would like the smoothie to be served cold.

 

Green Machine Smoothie 

Ingredients:

1/4 Avocado

1-2 tbsp chia seeds

Juice of 1 lemon

Handful of spinach

1 cucumber

1/4 cup mint leaves

2 cup unsweetened almond milk

 

Vitamin Boost Smoothie

Ingredients:

1 whole carrot

1 whole orange

1/2 lemon peeled

Small slice of ginger 1 1/2 cup water

1 tsp honey (optional)

 

Re-power Smoothie

Ingredients:

1 cup coconut water

1 kiwi peeled and chopped

1/4 of an avocado

1 cup baby spinach leaves

Juice of 1/2 lime

1/2 tsp spirulina

1/4 tsp turmeric

Dash of cracked black pepper

Roasted Pumpkin, Spinach & Feta Salad

Ingredients:
Pumpkin:
  • 600 g / 1.2 lb pumpkin (after peeling), cut into 3cm / 1.25″ cubes (Note 1)
  • 1 1/2 tbsp olive oil
  • Salt and pepper
Dressing:
  • 2.5 tbsp / 50 ml extra virgin olive oil
  • 2 tbsp balsamic vinegar
  • 1 tbsp honey
  • Salt and pepper
Salad:
  • 1/4 cup / 35g pine nuts (Note 2)
  • 150 g / 5 oz baby spinach leaves (4 handfuls)
  • 60 g / 2 oz feta , crumbled (or more!!)

Directions:

  1. Preheat oven to 220C/430F (standard) or 200C/390F (fan/convection).

  2. Toss pumpkin with olive oil, salt and pepper. Spread on baking tray, bake for 20 minutes. Remove from oven, flip, then bake for a further 7 – 10 minutes until golden but not mushy. (Note 3) Loosen pumpkin with egg flip (it can adhere as it cools), then if serving salad at room temperature, leave to cool.
  3. Shake Dressing in a jar. Taste and adjust to taste. I like it a bit sharp because it balances out the flavours in this salad.

  4. Toast pine nuts in a dry skillet over medium heat until light golden and it smells nutty. Remove pine nuts from skillet as soon as it’s ready.
  5. Place Spinach in a bowl. Drizzle with a bit of dressing then toss.
  6. Add pumpkin, just a bit of feta and pine nuts, then GENTLY BRIEFLY toss just to disperse the feta. (If you toss vigorously, the feta can make it look messy).
  7. Transfer to serving plate. Sprinkle over remaining feta and pine nuts. Just before serving, drizzle with remaining dressing (dressing doesn’t stay on baby spinach well, so worth drizzling at end). Serve!

Sourced from: https://www.recipetineats.com/roast-pumpkin-spinach-and-feta-salad/

Am I consuming too much Sugar?

Answer the questions below to find out if you are consuming too much sugar in a day:

1. Are you constantly craving sugary things – especially after a meal?

2. Are you feeling lethargic and tired by mid afternoon?

3. Is your skin constantly breaking out?

4. Do you experience brain fog or find it hard to concentrate as the day goes on?

If you have answered “Yes” to more than one of the questions above it may help to look into how much added sugar you are consuming in a day! The World Health Organisation (WHO) recommends 6 teaspoons of sugar per day for an adult. Complete Health Chiropractic is running a sugar challenge for the month of November where we look at ways to help you reduce your daily sugar intake!

Contact the office or email through on admin@completehealthchiro.com.au if you would like to take part of this challenge!