What are they?
Chia seeds are a wholegrain harvested from a flowering plant in the Mint family and a great Superfood . They are small seeds with a subtle nutty flavour. They can be eaten raw or cooked and are extremely versatile.
Forms: Black and white seeds, Chia oil, crushed into a flour, Bran, sprouts
Both black and white seeds have similar nutritional composition.
Why are they good for me?
High in fibre and have gelatinous consistency when in water – which is great for digestion.
They contain protein and a good balance of the essential amino acids.
Antioxidant to keep your bodys cells functioning optimally and reducing the effects of aging.
High in calcium for our nerves and bones.
They are also great to keep you full and reduce appetite
High Vitamin C, Iron, and potassium,
Blood sugar balance.
Wonderful for Cardiac and brain health with their Omega 3 essential fatty acids content (higher than salmon)
Can be used as an Egg replacer with water for recipes and a thickening agent.
15 g or 1 tbs is great to provide nutritional benefits daily.
Up to 2 tbs is ideal for therapeutic effect. Children can consume up to 1 tbs per day.
Nb; Chew your Chia seeds well as to extract all the nutrient value.
How do I use Chia Seeds in my diet?
Raw as a snack or sprinkled over any meal
In with Cereal, soup, baked goods like bread or slices.
As a Thickening agent as they soften and swell and become gelatinous when water is added
As an egg replacer in baking recipes
To drinks, smoothies
Stir fry or stews
CHIA RECIPE IDEAS
Try Sprinkle Chia on Greek yoghurt and berries with a drizzle of honey for a superfood snack
Stir fry vegetables with Chia seeds
1 tbs olive oil
1 tbs chia seeds
3 garlic clove (minced)
2-3 tbs Tamari (to taste)
1 can baby corn (drained)
2 cups Kale (chopped)
1 cup mushrooms (sliced)
2 carrot (sliced)
1 red capsicum (sliced)
1 onion (diced)
1 chilli (sliced)
Sea or rock Salt to taste
Stir fry in a pan, the onion for 2 minutes, add the garlic and sauté another minute. Add tamari and a ¼ cup of water with the other vegetables, chilli and chia seeds. Cover and simmer until vegetables are cooked (5-10 minutes) Add salt to taste
Nb; As chia is water loving, you can add more liquid if desired.
Serve on brown rice, basmati rice or quinoa
Chia seed pudding
2 tbs chia seeds
1 cup of milk (soy, almond, coconut)
1 tsp of agave nectar or honey
Warm the milk slightly in a saucepan and add the chia seeds. Take off the heat. Whisk and then stand for a few minutes to form a gel. Whisk again if it gets lumpy. Add banana slices and Agave Nectar or Honey and enjoy.
Quinoa is a great gluten free substitute for oats when you want a nice warm porridge on a Winter’s morning.
Although oats are technically not a gluten grain they are oftern avoided in Coeliac and Gluten Intolerant people who may suffer the same symptoms as with gluten on ingesting oats.
1 cup Quinoa flakes
1/2 cup Mixed berries
1 tsp Cinnamon powder
1 tbs Pumpkin seeds
1 tbs Walnuts
1 tbs Sunflower seeds
Honey/Agave nectar (optional)
At breakfast time, cook the quinoa flakes by adding water to a saucepan and cook gently until you have a porridge consistency. Remove from the heat. Add the cinnamon and stir through.
Pour your porridge into a bowl. Add mixed berries and a sprinkle of nuts and seeds.
For a sweet kick, add a drizzle of honey or agave nectar.
The Benefits of Miso
Miso is a Japanese condiment that comes in the form of a fermented paste made usually from soy beans but sometimes peas or other grains.
Its famous for its use as soup but there are many other ways to use miso in your kitchen like spreads on crackers, dips, sauces and marinades.
Miso has some wonderful health properties for example it is a complete protein which means it contains all the amino acids which is particularly important for vegetarians.
It is also fermented which is great for supporting gut health by helping to stabilise and balance the digestive tract which is useful for those who have a sensitive stomach or irritable bowel.
It contains probiotics which further helps to keep digestion in check as it keeps good gut bacteria healthy.
It contains many B vitamins, as well as Zinc,Copper , Calcium and Iron too.
Miso paste is best added to a soup after you take it off the heat so it retains all the goodness listed above.
Nb: Miso contains sodium so it is important to have it along with a balanced diet and for those who have to watch their sodium levels to monitor their levels.
QUICK & SIMPLE VEGETARIAN MISO SOUP
2 cups vegetable stock
1 tbs Miso paste
1 Scallion (chopped)
1x 250g Silken tofu diced (Gently)
Bring your stock to the boil and then remove from the heat and set aside.
Prepare your scallion and silken tofu.
In a separate bowl, take ¼ cup of hot warm stock and mix with your Miso paste to dissolve.
Add the Miso stock back to the warmed stock and combine.
Lastly add the tofu and scallions.
At the first sign of cold or cough, get these ingredients from your kitchen to make a simple but powerful natural immune booster.
Chilli is a wonderful circulatory stimulant helping out your lymphatic system and raising your temperature to fight bugs.
Thyme is antibacterial and cough suppressant.
Honey is antibacterial and soothing and Fresh lemon has a great hit of vitamin C.
Pinch of Chilli powder
1 tsp Dried Thyme powder
1 tbs Honey
1/2 Lemon juiced
Water 2 cups
On a stovetop, add water, thyme and chilli to a saucepan.
Allow to reach a boil.
Remove from heat and add honey and lemon juice.
Strain if you wish and drink hot or cold.
Are you one of these people who overthinks the whole Christmas day?
Planning every last detail and so highly strung about everything going well that you forget to enjoy yourself on the day or are you the last minute dash to the shops for late night shopping crazy person? If you identify with either of these personas, you may enjoy a little Aromatherapy in your life.
The following essential oils are perfect to attract a little calm and joy into your life.
Bergamot is balancing to the nervous system and provides a feeling of centredness and confidence.
Geranium is a joyfully uplifting and vibrant oil, providing refreshing and mood enhancing properties.
Lavender is well known as a relaxant for stress and can bring a sense of peace and calm.
Lemon provides a clean and refreshing scent which is balancing to our nervous system and can improve our mental clarity and mood.
* Use one or more of the above oils in your vapouriser (3-4 drops) or add to your favourite massage oil base (1 drop essential oil to 5 ml almond/olive oil etc) and apply to feet or arms, neck and shoulders.
This is a guideline only,always do a skin patch test first and seek medical advice if you are pregnant.
AUSTRALIAN BUSH FLOWER ESSENCE FEATURE
Common emotional states at Christmas
I often observe around this time of year a need to rush, a feeling of running out of time, overwhelm, overactive minds and general anxiety.
The following flower essences are specific remedies to the above.
How do you feel?
Flower essences are natural remedies used to support emotional and mental well being in times of stress or imbalance.
They are derived from specially selected flowers and are catalysts for a positive inner transformation to increase self awareness and dispel negative states.
Flower essences are simple to take.
They are in liquid form and are taken orally under the tongue a few drops at a time.
For people who worry constantly. This remedy helps create more calm, peace and clarity
For those who feel rushed, scattered and unfocused.This remedy helps to feel more decisive and centred.
For people who feel overwhelmed and can’t decide.
Helps to feel more calm, clarity and ability to problem solve.
0408 317 307 or email firstname.lastname@example.org
NATURAL COUGH REMEDIES AT HOME
Need relief for your cough?
Below are 6 ingredients commonly found in kitchens that can help relieve a sore throat and cough.
Apple cider vinegar is wonderful as an inhalation and a drink or added to food for sore throat, sinusitis and cough. Add 1-2 tbs to hot water with some honey. Inhale and then drink.
Thyme is a herb that most people have in their spice cupboard. Antibacterial and fungal. Add a tsp of dried herb to hot water and infuse for a few minutes. Strain and add honey and drink.
Garlic: is a great antibiotic and immune stimulant. For best therapeutic action use 1 clove crushed or chopped eaten raw with some honey.
Freshly squeezed lemon juice fresh has vitamin C which is supportive of immune health. Squeeze 1/2 lemon into some water and drink.
Honey is a well known soother for a sore throat amongst its other valuable therapeutic properties. It goes well in drinks with all the other cough remedy suggestions listed here.
Ginger is great to soothe sore throat and cough and help the body during fever. Slice fresh ginger and crush. Add to water and boil up on the stove. Then sip warm or cold.
The key to a myriad of health benefits is in one very important vitamin.
It is especially important during winter to obtain adequate amounts of vitamin D in the diet to prevent health issues.
Did you know 1 in 3 Australians are deficient in vitamin D?
People at risk of deficiency:
Using steroid medication
Wearing sunscreen all the time
Live in low sunlight areas
Vitamin D is important for
A healthy immune system
Absorbing calcium for bone strength
Nervous system function
Healthy skin and hair
Chronic immune problems – infection etc
High incidence of fractures
*It is advisable to try and obtain your vitamin D from daily foods first before turning to supplementation.
Oily fish such as Herring, Salmon, Tuna and Sardines (Raw fish is sushi is higher than cooked)
Beef, Ham, Sausages
Cheese, milk, yoghurt and dairy products
Soy products like milk and tofu are fortified with vitamin D
Cereals and orange juice are also often fortified with vitamin D
Supplementing, How much?
Consuming supplementation of vitamin D over long periods of time should be monitored with blood tests to avoid toxicity. The recommended daily dose of Vitamin D is 400 iu.
Vitamin D can be obtained through exposure to sunlight. 5 – 15 minutes 2-3 x wk is advised. The conversion of active forms is self regulating and therefore toxicity is not an issue.