Everyday foods that boost our health

I think it is important to remind ourselves of the health giving benefits of many everyday foods. Many people suffer from high blood pressure and are on medication to reduce it without considering that they may be able to reduce it through diet and lifestyle changes.  Five foods that have been shown to have a marked effect on reducing high blood pressure include garlic, onions, olives, cinnamon and oregano.  Dont stop taking your medication but do explore your options and never underestimate the healing power of food.

Warm up this winter

Sometimes the raw foods and salads just dont hit the spot during winter in Sydney.  On cold rainy days there’s nothing better than a bowl of fresh homemade soup.  Try this one:-

Spicy coriander and lentil soup
Prep + cook time: 20 mins
Serves 4

420g can lentils
1 tbs canola oil
2 onions, chopped
2 cloves of garlic, chopped
2 sticks celery, chopped
400g can tomatoes, drained
1 chili, deseeded and chopped (optional)
1 tsp paprika
1 tsp harissa paste
1 tsp cumin
1 liter GF vegetable stock
2 tbs chopped coriander to garnish

Heat the oil.  Add onions, garlic and celery and cook over low heat until softened.  Add all other ingredients.  Mix well and simmer for 15 minutes.  Sprinkle with coriander to serve.

And enjoy!

 

Recipe of the Week

It doesnt suit all of us to turn vegetarian but we should all try and have at least a few meals each week that dont contain meat. Here is a recipe for a lovely vegetarian risotto: 

Pumpkin Risotto

Prep + cook time: 40 mins

Serves 4

1kg butternut pumpkin, peeled, seeded and cubed

4 tbsp olive oil or coconut oil

40g unsalted DF butter

3 cloves garlic, crushed

Half a cup of fresh oregano

12 sage leaves

300g risotto rice/Arborio rice

1.5L hot vegetable stock

1 tsp lemon juice

Preheat oven to 200 C . Place pumpkin on a baking tray, add seasoning and 2 tbs of oil and roast for 30 mins or until soft. Meanwhile heat the butter, remaining oil & garlic in a saucepan and slowly cook for 2 mins. Add oregano, sage and rice. Allow to cook for a minute before adding the stock one ladle at a time. Allow the stock to be absorbed before adding the next ladle of stock. Repeat until stock used up. Finally stir in the pumpkin and mash slightly using the back of a fork. Do not mash into a pulp. Stir in the lemon juice and season to taste. Garnish with sage leaves if desired.

And enjoy!