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
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
Feeds 4 people Prep time: 25 minutes
250ml hulled whole buckwheat
100g dried fruit (preservative free)
1 pinch sea salt
1/2 tsp cinnamon
1 tsp cardamom seeds
- Rinse buckwheat in a colander with hot water & soak for 10 minutes.
- Place all the ingredients in a saucepan. Bring to boil, then lower the heat and simmer for approx 20 minutes – stir occasionally
- Cook until the water is all absorbed
- Serve with fresh fruit, drizzle of honey and non-dairy milk of choice
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
1-2 tbsp chia seeds
Juice of 1 lemon
Handful of spinach
1/4 cup mint leaves
2 cup unsweetened almond milk
Vitamin Boost Smoothie
1 whole carrot
1 whole orange
1/2 lemon peeled
Small slice of ginger 1 1/2 cup water
1 tsp honey (optional)
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
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 firstname.lastname@example.org if you would like to take part of this challenge!
Congratulations to the winner of the Fathers Day Guessing Competition ALEXIA TRANI
We hope everyone has a wonderful Father’s Day with their family this Sunday!
Thank you Thread Harvest
for your kind donations to this years hamper prize!