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Mar
31

Recipe: Roasted butternut pumpkin with warm Middle Eastern salad

  • Posted By : Tania Flack/
  • 0 comments /
  • Under : Recipes

This is a delicious super easy recipe for the whole family to enjoy. The sprinkle of goat’s fetta to garnish is optional and this can easily become a plant-based favorite by leaving this out. It combines, lentils brown rice, nuts and seeds to provide a healthy protein hit. Pomegranate seeds are rich in antioxidants, great for the gut and provide a nice burst of flavor.

Salad

  • ½ bunch basil, chopped
  • ½ bunch continental parsley, chopped
  • 1 400g tin lentils, rinsed and drained
  • 1 cup of brown rice, cooked and set aside to cool
  • ½ a cup of pepitas, chopped
  • ½ cup sunflower seeds
  • ½ cup tamari almonds, chopped
  • Small red onion finely diced
  • Seeds of 1 large (or two small) pomegranates
  • Small amount of goat’s fetta to garnish

Pumpkin

  • 2 small butternut pumpkins, cut in half lengthways
  • 1 teaspoon of ground coriander seeds
  • 1 teaspoon of pumpkin
  • 1 tablespoon of pure maple syrup
  • Olive oil spray
  • Salt and pepper to season

Dressing

  • 4 tablespoons of virgin cold pressed olive oil
  • 2 tablespoons red wine vinegar
  • 1 tablespoon of pomegranate syrup (or use any juice left over from the removal of the pomegranate seeds)
  • Salt and pepper

Method

Preheat oven to 160 degrees in a fan forced oven

Place butternut pumpkin on a baking tray, spray with olive oil and sprinkle with cumin, coriander and generous grind of seas salt and freshly ground black pepper

Cook for 45 minutes, or until pumpkin is browning and easily pierced with a sharp knife.

Remove from the oven and lightly drizzle with maple syrup and return to the oven for a further 10 minutes, or until golden brown.

Remove from the oven and allow to cool

Combine all salad ingredients in a bowl and toss to combine.

Top warm roast pumpkin with salad, drizzle with dressing and garnish with a small amount of goat’s fetta and a few sprigs of fresh basil

Enjoy!


Mar
01

Tania’s Super Greens Salad

  • Posted By : Tania Flack/
  • 0 comments /
  • Under : Recipes

I absolutely love this salad, it’s one of my favourites. It’s packed with fresh flavours and loaded with antioxidants. It’s complemented perfectly by the Super Greens dressing which  adds fresh burst of flavour.

Ingredients

  • 2 fennel bulbs, trimmed and cut into wedges
  • Olive oil
  • Sea salt and pepper
  • ¼ of a cup of pumpkin seeds
  • ¼ of a cup of sunflower seeds
  • ¼ of a cup of pistachios
  • 200g green beans, ends trimmed
  • 150g of snow peas, ends trimmed
  • 150g peas (fresh or frozen)
  • 2 spring onions, finely sliced
  • 100 gm baby spinach leaves
  • 1 large avocado cut into cubes
  • ¼ of a bunch of flat leaf parsley, leaves picked and washed
  • ¼ of a bunch of basil, leaves picked and washed

For the Super Greens Dressing:

  • 1 cup of basil leaves
  • 1 cup of copped flat leaf parsley leaves and stalks
  • 1 cup of coriander leaves and stalks
  • ½ cup of chopped chives
  • 2 tablespoons of fresh turmeric, grated
  • 1 cup of olive oil
  • 2 generous tablespoons of wholegrain mustard
  • 2 tablespoons of white wine vinegar
  • Sea salt and freshly ground black pepper to season
  • Lemon wedges and sesame seeds to serve 

Method

  1. Preheat oven to 180 degrees. Line a tray with baking paper, place fennel wedges on the tray, drizzle with olive oil and season with salt and pepper
  2. Roast for 15 minutes or until fennel is tender and outer leaves are golden
  3. Remove from the oven and allow to cool
  4. Blanch the green beans and snow peas by pouring boiling water over them and allowing them to stand for 3 minutes. Then drain and run under cold water to stop the cooking process. Drain well and set aside to cool 
  5. Cook peas until just tender, drain well and set aside to cool
  6. Assemble fennel, spinach, beans, snow peas, peas, pistachios, sunflower seeds, pumpkin seeds, avocado, spring onions, basil and parsley leaves into a large bowl and add the Super Greens dressing, toss gently until all ingredients are well mixed. 
  7. Serve on a platter, sprinkle with sesame seeds and add a wedge of lemon

Enjoy!


Oct
23

Tania’s Best Ever Broccoli Salad

  • Posted By : Tania Flack/
  • 0 comments /
  • Under : Recipes

This is one of my all-time favourite recipes and a real crowd pleaser. It’s tasty, filling, crunchy and super healthy! It was originally inspired by Love & Lemons website, which I recommend, but I have added my own creamy vegan mayonnaise dressing, radishes, sunflower kernels and fresh pomegranate seeds. It’s a meal in itself and never lasts long at a BBQ.

Ingredients

  • 3 Large heads of fresh broccoli
  • 1 small red onion, halved and finely sliced
  • 6 red radishes, halved and finely sliced
  • Half a cup of tamari almonds, chopped
  • Quarter of a cup of pumpkin seeds chopped
  • Quarter of a cup of sunflower kernels
  • Seeds of a ripe pomegranate if you can get it or a quarter of a cup of dried currants if you can’t

Dressing

  • A 300g packet of silken tofu
  • Quarter of a cup of apple cider vinegar
  • One to two heaped tablespoons of Dijon mustard
  • Salt and pepper to taste

Method

  1. Wash the broccoli well in cold running water. Chop the head into bite sized florets, peel and trim the stalk and chop into similar sized pieces
  2. Boil a large pot of salted water and blanche the broccoli for 3 minutes before rinsing under cold water to stop the cooking process. You want your broccoli to be easy to eat but still retain some of its freshness, it needs to be al dente, so avoid cooking it through.
  3. Spin in a salad spinner to remove excess water
  4. Put into a large bowl, add, red onions, radishes, nuts and seeds and either pomegranate seeds or currents
  5. Put the silken tofu, apple cider vinegar and Dijon mustard to a bowl and blend with a stick blender until you get a think and creamy texture. You might like to add more apple cider vinegar or mustard, depending on your taste. Season well
  6. Add the dressing to the salad ingredients and mix well
  7. Enjoy!!

Dec
18

Recipe: Vegan Christmas Cookies

  • Posted By : Tania Flack/
  • 0 comments /
  • Under : Recipes

These delicious cookies are gluten free, dairy free, egg free and contain no refined nasty sugars. Perfect to share at a Christmas party or to leave out the night before with a glass of milk for Santa!

Ingredients

  • 1 1/2 cups almond flour  
  • 1/4 cup arrowroot starch 
  • 2 teaspoons ground ginger 
  • 1/2 teaspoon ground cinnamon 
  • 1/8 teaspoon fine sea salt 
  • 1/4 teaspoon baking soda   
  • 2 Tablespoons melted coconut oil 
  • 1/4 cup 100% pure maple syrup 
  • 1 tablespoon blackstrap molasses 
  • Extra arrowroot starch, for rolling & cutting 

Method

  1. Preheat the oven to 175degrees and line a baking sheet with parchment paper. In a large mixing bowl combined the almond flour, starch, ginger, cinnamon, salt, and baking soda and stir to combine. Add in the coconut oil, maple syrup and molasses and stir again until a sticky dough is formed. 
  2. To make cut-out cookies, place the dough in the freezer for 30 minutes to help it firm up. Place the dough in the centre of a large piece of parchment paper and sprinkle it with a bit of arrowroot or tapioca starch to help prevent sticking. Using a rolling pin to roll the dough into a flat sheet, about 1/4-inch thick. Pull away the excess dough to reveal each shape, and re-roll the dough to create more shapes.  
  3. Alternatively, you can skip the cut-out cookies and just roll the dough into tablespoon-sized balls, roll them in a bit of coconut sugar, and flatten them on the baking sheet with your hand.  
  4. Bake the cookies at 175 degrees for about 10 minutes for cookies with a soft centre, or 14 to 15 minutes for a more crisp cookie. Allow them to cool completely on the pan before icing and serving. They will firm up as they cool. 
  5. Leftover cookies can be stored uncovered on the counter for up to 3 days, or you can store them in an airtight container in the fridge for up to 2 weeks.  

    Enjoy! 

    Serves: 15 cookies

Dec
18

Recipe: Moroccan Eggplant Salad

  • Posted By : Tania Flack/
  • 0 comments /
  • Under : Recipes

Ingredients

  • 2 cups of vegetable stock
  • 1 cups of buckwheat groats
  • 2 tbsp Moroccan spice
  • 1.2 cup extra virgin olive oil
  • 2 large eggplants
  • 1 red capsicum cut into fine slivers
  • 1 Lebanese cucumber, halved and sliced
  • 1 bunch fresh mint, chopped
  • 1 bunch of fresh coriander, chopped
  • 1 pomegranate

Method

1. Heat stock and buckwheat in a small saucepan with a lid, once it starts to simmer lower the heat and slowly cook until all liquid has been absorbed and the buckwheat is cooked. Remove the lid, mix the cooked grains to separate and allow to cool.
2. Slice eggplant in half and then again into long thin wedges, about 8 wedges per eggplant
3. Combine Moroccan spice and half the olive oil in a bowl and brush over the eggplant wedges
4. Heat the remaining olive oil in a large frying pan over medium heat. Cook the eggplant wedges, turning frequently until golden and tender. Transfer to paper towel and drain.
5. Place capsicum, cucumber, mint, coriander in a serving bowl
6. Remove the seeds from the pomegranate by cutting in half and hold the half over a bowl while firmly beating with a wooden spoon. Collect the seeds and pomegranate juice in the bowl. Season with salt and pepper and combine
7. Gently combine salad, eggplant and buckwheat and spoon over pomegranate seeds and juice
8. Enjoy!


Jun
20

Recipe: Vegan eggplant parm

  • Posted By : Tania Flack/
  • 0 comments /
  • Under : Recipes

This delicious, filling and easy to cook vegan dish is packed with nutrients and fibre and is ideal for the whole family.

Ingredients
2 fresh eggplants
2-3 tablespoons olive oil for the pan + 2 tablespoons of olive oil for the eggplants
2 brown onions finely diced
3 cloves of garlic, finely diced
A pinch of dried chilli flakes (more or less to taste)
Salt and pepper to season
1 400 gm tin butter beans, drained
1 400 gm tin of red kidney beans, drained
1 800 gm tin of diced tomatoes
2-3 tablespoons of good quality tomato paste
Fresh Oregano, 1-2 tablespoons
Fresh Basil, small handful
1 medium sized zucchini, diced
250gm of mushrooms diced
Massel vegetable stock – 1 teaspoon
1/4 cup warm water

Method
Eggplants
1. Preheat a fan forced oven to 160 degrees
2. Slice eggplant in half lengthways, then slice the flesh inside the eggplant, three times along the eggplant and three across without cutting through the skin
3. Drizzle olive oil over the eggplants and season generously with salt and pepper
4. Place eggplants on a tray lined with baking paper into the oven for 25 minutes or until the flesh is tender and well cooked

Spicy Beans
1. Heat olive oil in a large pan and saute onions, garlic and chilli until onion is soft
2. Add zucchini and mushroom and stir through until they start to soften
3. Add beans, diced tomatoes and set to a gentle simmer
4. Mix stock in warm water until dissolved then add to the beans
5. Add fresh herbs and simmer for 15 minutes

Once the eggplants are cooked: remove from oven, place onto a plate and top with a generous amount of spicy bean mixture and serve with a wedge of lemon.

Serves 4.

Enjoy!


Jun
20

Recipe: Winter wellness soup

  • Posted By : Tania Flack/
  • 0 comments /
  • Under : Recipes

Perfect for those cool autumn days and ideal to batch cook ahead of time and freeze so you always have a nourishing meal on hand. This hearty vegetable soup is a meal on its own, packed full of nutrients and super tasty.

The key to getting a really delicious vegan soup is building up the flavours. Mushrooms give it an earthy, nearly ‘meaty’ flavour and seems to make it more satisfying. Sweetcorn and capsicum add some sweetness. Tomato paste add some richness and the potato, turnip and swede give it body. I like to add a pinch of chilli and ginger to give it some bite, but that is optional.

For people wanting to rest their gut in the morning but are finding it too cold for juicing, you can use this soup as a based for broth, simply strain out the vegetables and drink the broth on its own. You may be able to use the leftover vegetables as a flavoursome base for a casserole.

Ingredients
2-3 litres of water (depending on the size of your pot)
3 tablespoons of good quality olive oil
3 leeks, halved lengthways and finely sliced
3 cloves of garlic, finely diced
Pinch of dried chillies (optional)
Thumb-sized piece of fresh ginger, finely diced (optional)
1 medium turnip, diced
1 medium swede, diced
3 medium potatoes, diced
1/2 a bunch of well washed celery, diced
3 carrots, diced
3 fresh sweet corn, kernels removed
3 red capsicum, diced
1/2 a kilo of mushrooms, diced
A handful of fresh oregano and basil, finely chopped
3 tablespoons of good quality tomato paste
Salt and pepper

Method
1. Saute leeks, garlic, ginger and chilli in olive oil in a large soup pot until they soften
2. Add turnip, swede and potato and stir for a few minutes until they start to soften
3. Add water and bring to the boil, then set to simmer
4. Add celery, carrots, sweetcorn, capsicum and mushrooms and simmer slowly for 30 – 45 minutes or until all vegetables are tender
5. Add tomato paste, fresh herbs and salt and pepper to taste
6. Enjoy!


Jun
20

Recipe: Mushroom, kale and fennel risotto

  • Posted By : Tania Flack/
  • 0 comments /
  • Under : Recipes

Here’s a delicious, one pot, plant-based winter warmer for the whole family to enjoy!

Ingredients
¼ cup extra virgin olive oil
300gm Portobello mushrooms, diced
200gm Swiss brown mushrooms, diced
2 brown onions, diced
4 cloves of garlic, finely chopped
3 tablespoons fresh parsley, finely chopped
1 fennel finely diced
3 cups Arborio rice
1.5 litres of vegetable stock
100 gm of kale, finely chopped

Method
1. Preheat your oven to 180C or160C degree fan forced
2. Heat half the oil in an oven proof casserole and sauté onion, garlic and fennel until onions soften
3. Add rice and stir through until rice is coated and glossy
4. Add the stock and ¾ cup of cold water
5. Stir to combine and bring to the boil. Then cover and transfer to the oven.
6. While rice is in the oven heat the other half of the oil and sauté the mushrooms and kale until tender. Stir through the fresh parsley once cooked
7. Bake rice for 30 minutes, or until rice has absorbed most of the liquid.
8. Combine the rice with the mushrooms and kale
9. Season generously with salt and pepper
10. Serve with a wedge of fresh lemon and enjoy!


Jun
20

Recipe: Silverbeet, walnut and butter beans

  • Posted By : Tania Flack/
  • 0 comments /
  • Under : Recipes

Ever cooked with silverbeet? It’s a nutrient-packed leafy green vegetable that can be used in many dishes.

Here, I’ve added butter beans and nuts to make a dish that can be used as a standalone meal or a delicious side.

Ingredients
1 bunch of silverbeet, thoroughly washed and chopped
1 red onion, diced
2 cloves of garlic
1 420g tin of butter beans, drained
1/4 cup chopped walnuts, toasted
1/4 cup chopped cashews, toasted
Rind of 1 lemon
Juice of 1 lemon
Olive oil

Method
1. Heat the olive oil in a large frypan/wok, add the garlic and onions and saute until soft
2. Add the silverbeet and butter beans, saute until the silverbeet is cooked
3. Add lemon juice, rind and nuts and toss thoroughly
4. Serve and enjoy!


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