Kids Lunchbox Ideas: How to Encourage Healthy Eating Habits

Hello everyone,

When was the last time your child sat down at the dinner table and said, “Gee, thanks for this delicious plate of healthy food! Can I have seconds?” We can’t promise these tips will convert your picky eater into a fruit and vegetable fan, but they should make good food choices more attractive for everyone.

  1. Get them involved

    If you involve kids in planning meals, going grocery shopping, and preparing food, they will become invested in the process and more likely to eat. Even toddlers too young to make grocery lists can help you make choices (pears or nectarines? cheddar or swiss?) along the way. Simple, no-cook recipes like frozen yoghurt popsicles or fruit parfaits are an excellent way to get young chefs interested in healthy cooking and eating.

  2. Go to the source

    Teach kids where their food comes from. Rather than limiting yourself to the weekly supermarket run, take your family to a local farmer’s market (or to the farm itself) and meet the people who grow the food. Picking berries from a vine can help nurture a lifelong love of good eating and environmental stewardship. Visiting a dairy farm can teach children where their milk comes from (and why we should care about what goes in it). Planting tomatoes and melons in the garden may tempt a child to try the fruits of her labor.

  3. Make healthy snacks available

    If you stock the kitchen exclusively with healthy treats, children will eat them. As your children grow, stock good snacks in cabinets and shelves that they can reach without your help.

    Some kids eat more when they’re in the car than when they’re at the table simply because active play isn’t a viable alternative when you’re strapped in. Make sure you’re prepared with nutritious snacks whether you’re driving the carpool or going to soccer practice. Good choices include sliced apples, carrot sticks, whole grain crackers, light popcorn, raisins and water bottles.

  4. Give them freedom of choice

    Like the rest of us, kids want to have it their way. But no parent wants to be a short order cook, making four different meals for four different family members. Instead try the fixings bar approach. Offer a suitable base meal, like rice and beans, whole wheat tortillas or lean ground taco meat. Then let kids (and adults) dress it up with chopped tomatoes, lettuce, cabbage, cheese, salsa, jicama, parsley, peppers and other toppings. You might also try a pasta bar with a variety of healthy sauces. This approach works especially well when you?re serving young guests whose food preferences you may have trouble predicting.

    Kids like choices at snack time too, so consider packing an insulated lunch bag full of good snacks so they can make their own smart choices (and you can avoid hearing “I don’t want THAT!”).

  5. Drink to that

    Remember that your child doesn’t have to just eat five servings of fruits and vegetables a day he can also drink them. Smoothies can be a fun way to introduce new fruits.

  6. Be a role model

    A recent study found that young children’s food tastes are significantly related to foods that their mothers liked and disliked. Letting your child see you order a fresh salad rather a burger and fries at the drive-through may encourage her to do the same.

  7. Don’t give up

    Studies show that most children need multiple exposures (between 5 and 10) to try new foods. This isn’t to say that showing your child the same papaya or avocado five nights in a row will win her over, but rather to suggest that you shouldn’t give up the first time she rejects something.

  8. Teach healthy eating habits early

    Use meal and snack times as teachable moments to help even the youngest children make wise food choices.

Nutrition Nourishment has been busy researching and trialling new recipes for the young generations and has just opened the new Kids Lunchbox section in the recipes. Be sure to check it out. Below are two recipes taken from Nutrition Nourishments new recipes collection.

5 Ingredient Quiche*

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A simple quiche recipe that can be eaten cold, and packed into a school lunch easy. An easy and tasty way to ensure your children are getting some vegetables in their diet, along with proteins for rebuilding and nutrients to aid in growth and development.

Ingredients:

8 eggs

Handful of Baby Spinach

2/3 Cup of butternut pumpkin, cut into small cubes

1 leek, diced

Handful of fresh parsley, finely chopped

Method:

Step 1: Preheat your oven to 180 degrees Celsius.

Step 2: Whisk your eggs until well combined and looking delicious. Mix through the remaining ingredients. Pour the mixture into a pie dish, my base measures 18.5cm. I have a fabulous non stick one that the quiche slides straight out of, depending on what you are using you may want to grease it first.

Step 3: Bake for 20 – 25 minutes (I find 20 minutes works perfectly in my oven).

Step 4: Allow to cool. Eat and enjoy.

Vegetable Chips

vegetable chips.jpg

Ingredients:

1 Large Sweet Potato

1 Beet

1 Large Parsnips

2 Large Zucchini

Extra Virgin Olive Oil

Himalayan Pink Salt

Method:

Step 1: Set oven to 180 Degrees Celsius and line baking tray with baking paper.

Step 2: Wash and peel root vegetables. Thinly slice and layer onto a baking tray.

Step 3: Drizzle with Extra Virgin Olive Oil and sprinkle with Himalayan Pink Salt.

Step 4: Bake for 15 minutes, then remove from oven to turn over. Bake for another 15 minutes making sure to check for chips that are turning brown around the edges and remove them sooner if needed. If you have some chips that are still a little moist, leave them in for another 5-15 minutes as needed to crisp them up.

Step 5: Let them cool and store in an airtight container for up to 1 week! Enjoy!

And as always,

Healthiest Regards

Tegan, Nutrition Nourishment

Healing Herb of The Week: Ginger

Hello everyone,

In today’s blog Im continuing on with the Healing Herbs fact sheets with information regarding a delicious and versatile spice, ginger. It has been long used as both a food, and for medicinal purposes since ancient times. Varies dictated notes have been mentioned from Confusious, who wrote about it in his Analects, and from the greek physician, Dicoscorides, who listed ginger as an anti-dote to poisoning.

Commonly known as ginger, Zingiber officinale was named by English botanist William Roscoe in the early 1800s. With green stems that can grow to a metre high, the plant is valued for its rhizomes that can be consumed fresh or dried. Ginger has been used in Asian, Arabic and Indian cultures as a herbal medicine since ancient times. While it originated in South-East Asia, it spread across Asia and other tropical regions and was exported to ancient Rome from India.

Ginger reached the west at least 2000 years ago and was imported in a preserved form. This flavoursome plant is used in many recipes and, in some Asian cuisines, it is pickled and served as an accompaniment. The healing property of ginger comes from the volatile oils, such as gingerols, that are responsible for its strong taste. The rhizomes from younger ginger plants are generally used for cooking because the older the plant is, the more essential oils are present and the stronger the flavour. Rhizomes from older plants are harvested for medicinal uses.

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Fun Fact: In 13th / 14th Century England, a pound of ginger cost as much as a sheep in the trading market.

Ginger

Botanical Name: Zingiber Officinale

Active Constitiuents: Pungent phenolics (known as gingerols, and shagaols), sesquiterpenes (zingiberene).

Part Used: Root (Rhizone)

Main Actions:

Anti-emetic (nausea): Ginger is well known to help ease nausea, particularly due pregnancy, radiation, and motion sickness. 5 HTP influence various biological and neurological processes such as aggression, anxiety, appetite, learning, memory, mood, nausea, sleep and thermoregulation. Ginger acts on (play antagonist to) particular serotonin receptors associated with nausea, reducing their action.

Gastrointestinal Activity: Stimulates the flow of saliva, bile and gastric secretions to aid in metabolism and digestion. Anti-spasmodic to the gastrointestinal tract.

Hypolipidaemic: Scientifically proven to reduce aortic plaque lesions, which are characteristics of heart disease.

Anti-inflammatory/Analgesic: Reduces the promotion of inflammatory cytokines and mediators. Modulates the arachidonic acid cascade. (Inhibits genes involved in inflammatory response).

Anti-emetic: Ginger is a great substitute for anti-emertic drugs without the side effects. Dosage is usually 6grams three times daily. Has been shown more effective than Ibuprofen.

Clinical Uses: In practice, varies medical practitioners can therapeutically use ginger for nausea related to motion sickness, pregnancy of chemo-induced, inflammatories disorders such as arthritic conditions, dysmenorrhoea, dyspepsia, fever, internal colic, common cold/flu, thrombosis, and atherosclerosis.

Topical Application: Reduces pain, due to its action of modulating substance P.

Colds/Flu: Ginger acts as a circulatory stimulant, while dilating blood vessels and stimulate perspiration to reduce fever.

Simple homemade recipes to soothe colds/flu.

Make a hot tea to soothe a sore throat, unblock congestion and relieve pain by combining Lemon, Honey and Ginger into a hot tea; you may also add lemon balm, and fennel if you have then on hand.

An Onion Syrup can be made as a home-made cough syrup. Combine one chopped onion and put into a small bowl, cover with Manuka honey. Cover with cling-wrap and sit in fridge for 24-48hrs. Ginger and thyme can be added to this to add extra benefits. Get the kids to help make it, then they’ll be more inclined to try it.

Dysmenorrhoea: Medical term used to describe painful, heavy periods. Suffers can benefits from ginger 250mg four times daily for 3 days before expected menstruation.

Actions Overview: Anti-inflammatory, Anti-ulcerative, anti-microbial, anti-platelet, anti-emetic, carmitive, cholagogue, hypolipidaemic, stimulent, spasmolytic, expectorant, and analgesic.

Caution: Individuals with peptic ulcers, as this may aggravate associated symptoms. Noted High doses with anti-platelet medications including warfarin are know to interact. Other possible safety precautions need to be considered in diabetes, and bleeding disorders.

Note: Sushi bars/Japanese restaurants with pickled ginger (gari) contain MSG and Aspartame in high concentrations. This is why the colour is pink rather than a yellow colour.

Pregnancy Morning Sickness: There have been scientific research studies showing ginger along with B6 supplementation at 25mg three times daily helps improve symptoms.

http://www.imuneksfarma.com/wp-content/uploads/2014/07/EME-5.pdf

Blackmores professional do a combination supplement, however, it is always best to seek medical advise before starting a new supplement. Also before sitting up in bed of a morning, eat a couple of dry crackers before drinking any water to calm the stomach.

http://www.chemmart.com.au/product/blackmores-morning-sickness-formula-tablets-90-s-p93258

Dosage: Doses up to 10-15grams per day have been found quite safe, however, consult your medical practitioner before taking ginger in a supplementation form.

My Final Thoughts:

Ginger is an incredible healing herb that, when used in as a food source, is unlikely to induce any unwanted side-effects. Ginger is considered one of the healthiest (and most delicious) spices on the planet. It can make a great compliment to fresh juices, curries, herbal teas, stir-frys and stews. It is loaded with nutrients and bioactive compounds that have powerful benefits for your body and brain.

Please be advised, if you are thinking of taking a ginger containing supplement, to first speak to a medical professional. As a whole food nutritionist, I would always advise adding these healing herbs to your daily diet to get the optimal benefit it can offer.

Healthiest Regards,

Tegan, Nutrition Nourishment 

Mother’s Day 2017: Give the Gift Of Fudge!!

Hello everyone,

Happy Mother’s Day to all the wonderful, selfless, hard-working mothers out there! Show your mother how much you love and appreciate her with the gift of rich, gooey chocolate fudge. And it’s a sugar-free, gluten-free, vegan/paleo-friendly treat full of heathy anti-inflammatory fats, proteins and anti-oxidants!! See Recipe Below!!

Raw Vegan Chocolate Fudge – Makes 12 Slices

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Ingredients:

1 Cup Raw Walnuts

1/2 Cup Raw Almonds (Activated if possible)

1/2 Cup Raw, Organic Cacao Powder

1 1/2 Cups Medjool Dates, Pitted

1/4 Cup Organic, Extra Virgin Coconut Oil

1 tsp Vanilla Extract

1 tsp Cinnamon

1 Tsp Chia Seeds 

1/4 Cup Mayver’s Orginial Super Spread (4 nuts, Chia seeds and Sesame Seeds) or Almond Butter

1/4 tsp Himalayan Pink Salt

**Optional decoration: Goji berries, nuts, extra cacao dusting, coconut flakes or cranberries.

Method:

Step 1: Add walnuts and almonds to a food processor and blend until finely ground. Add cacao, salt, and cinnamon, blend.

Step 2: Add pitted dates, nut, butter, vanilla extract and coconut oil. Blend until all ingredients are well combined

Step 3: Line square dish with baking paper and spread the batter down into slice tin. Pat this down firmly.

Freeze until ready to eat, usually around 2 hours, and cut into slices when cold. Eat immediately.

Some Background Information on Cacao:

One of the most wildly popular trees on the planet is the cacao, the plant species from which cocoa – and chocolate – is derived. While some might think cacao and cocoa are one in the same, they’re not, exactly. Cacao is the tree, while cocoa is the product made from it (not to be confused with coca, an evergreen shrub from which cocaine is concocted). Edible parts of cacao pods and the beans inside them can be processed to make cocoa powder, cocoa butter, or chocolate after being dried and fermented.

Because cocoa beans were prized for their medicinal and aphrodisiacal properties, they were traded just like currency among ancient South American civilizations. Rumor has it Casanova was fond of them.

The earliest known evidence that cacao was processed for ingestion goes back as far as 1,400 B.C.E., gathered from discoveries of its residue on pottery excavated in Honduras, possibly to ferment the pulp for making an adult beverage. Sweetened forms came about when the Europeans landed in the New World and tasted cacao in liquid form. Although they hated it at first, someone discovered that adding honey made it downright palatable. By the 17th century, this form of chocolate was all the rage in Europe, and subsequently, the world. It still is.

Health Benefits of Cacao

There’s been a lot of discussion about free radicals and antioxidants, but some are unsure of what these terms mean in regard to our health. Exposure to the sun, cigarette smoke, pollution, and toxic chemicals, such as chemical weed killers, and unhealthy foods can all release free radical activity in the body, however they also can be produced by factors like stress, damaging healthy tissue. Antioxidants in the foods you eat reverse that process, helping to combat disease by zapping harmful free radicals.

That’s where cacao comes in. Raw cacao powder contains more than 300 different chemical compounds and nearly four times the antioxidant power of your average dark chocolate- more than 20 times than that of blueberries. Protein, calcium, carotene, thiamin, riboflavin, magnesium, sulfur, flavonoids, antioxidants, and essential fatty acids are also present. The precise blend of all these elements combined serve to kick in naturally occurring phytochemicals that have incredible benefits throughout the body, such as lowered LDL cholesterol, improved heart function, and reduced cancer risk.

Phenethylamine, or PEA, is one of them. Large doses of this compound are said to be released into the brain when we’re attracted to someone, but natural pain- and stress-relieving chemicals known as neurotransmitters stimulate the secretion of endorphins to help us stay alert and focused.

Studies have shown that chocolate affects your emotions and mood by raising serotonin levels, which explains why chocolate is often craved when gloominess looms. Also to the rescue is a neurotransmitter called theobromine, a mild stimulant sometimes used as a treatment for depression. It releases the compound anandamide, which produces uniquely euphoric feelings of relaxation and contentment.

For those who think chocolate must be bad for you (it has to be if it tastes so good, right?), rest assured: there’s only one gram of sugar in a half-cup serving of raw cacao. It’s what’s done with it that makes the difference. Unfortunately, high heat from processing and refining to produce different types of cocoa or chocolate damages the cocoa bean’s micronutrients, along with the health benefits.

Not only that, but additions like High-fructose Corn Syrup, sugar, and partially hydrogenated oils limit the amount of actual cocoa, and dairy products actually block the absorption of antioxidants, so if it’s nutritive benefits you’re looking for, your average chocolate bar isn’t likely to supply much.

Cacao Fun Facts

The Aztecs gave cacao the name “yollotl eztli,” meaning “heart blood.” They may have understood even then the heart-benefiting aspects of eating what is now known to be a boost for the cardiovascular system.

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Summary

I say cocoa, you say cacao, but there is a slight difference: Cacao is the tree; what’s made from it is cocoa. This moderately addictive plant-derived substance contains such amazingly powerful nutrients. Raw cacao powder has more than 300 phytochemicals and nearly four times the antioxidant power of regular dark chocolate, and contains protein, calcium, carotene, thiamin, riboflavin, magnesium, and sulfur. These properties can be destroyed by high heat, so it’s important to know just what type of processes your cocoa powder and baking chocolate have undergone.

Cacao can improve heart health, cholesterol, stress levels, and inflammation, to list just a few physical advantages. Fringe benefits cacao releases into the brain include anandamide, endorphins, phenylethylamine, and serotonin, all sparking descriptives like “blissful” and “euphoric.” All this satisfying goodness comes from a frothy mug of hot cocoa or a creamy bar of unadulterated chocolate. It’s no wonder the Spanish called it “black gold.”

Healthiest Regards, And a Happy Mother’s Day

Tegan, Nutrition Nourishment

Healing Herb of the Week: Turmeric

Hello everyone,

In today’s blog, I’m going to talk briefly about turmeric, its main actions and its clinical uses. Turmeric, particularly its active constituent, curcumin, has become a popular supplement in our western world, for inflammatory concerns, however, turmeric has been long used for medicinal purposes, and its discovery dates back to 2500BC. It was traditionally used to colour french robes a mustard colour and also the robes of hindu priest, before both Indian and Chinese Traditional Medicine therapies began to use turmeric for the treatment of inflammatory and digestive disorders. I’ve written this out in a convenient and easy to read fact sheet format.

Turmeric

Botanical Name: Curcuma Longa

Active Constituents: Curcumin. This is a collective description for a group of phenolic compounds called curcuminoids. It also contains Essential Oils, 1.5-3% total mass, along with resins and starches/fibres.

Part Used: Root (Rhizone) 

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Main Actions:

 Demonstrated to modulate over 150 different physiological pathways in the body. 

Anti-oxidant: Scavenges free radicals, enhances the activity of endogenous antioxidants such as glutathione peroxidase. Induces Phase II detox pathways, more potent than Vitamin C. Reduces inflammation and protects the cells from oxidative damage.

Gastrointestinal Activity: 

  • Hepaprotective, which means it protects the liver from chemical induced damage.
  • Antispasmodic, meaning it relieves spasms within the gastrointestinal tract.
  • Cholagogue. Main action in stimulating bile form the gall bladder to help break down fats in the body.
  • Hypolipid. Aids in protection against oxidative damage from crystallise plaques in the arteries. This is why it may be benefically in Cardiovascular disease to help lower LDL cholesterol (known as the ‘bad’ type) and reduce total cholesterol plasma levels.

Scientifically Proven Alzheimers Fighter.

Alzheimers is characterised by a build-up of amyloid beta plaques (a tangle to protein fibres) in the brain. The active form of Vitamin D activates type I macrophages and churchmen activates type II, to help protect further damage from the disease.

Cancer-Preventative: Inhibits invasion, proliferation (rapid-growing) and metastasis (spread) of various cancers.

Immunomodulation: This relates to the immune system and its ability to fight foreign invaders that attack the body on a daily basis. Turmeric has shown to increase White Blood Cell production, and circulating antibodies.

Clinical Uses: In practice, varies medical practitioner can therapeutically use turmeric and its concentrate, curcumin, for concerns such as cancer, psoriasis, peptic ulcersm dementia, Rheumatoid arthritis, Auto-immune disorders, Carodivascular disease, liver disease and diabetes.

Actions Overview: Anti-oxidant, Carminitive, Anti-inflammatory, anti-platelet, hypolipidaemic,anti-ulcerative, hepatoprotective, immune enhacing and chemoprotective.

Clinical Indications: Suffers of Oestoarthritis/Rheumatoid Arthritis, Cancer patients, dyspepsia, liver insufficiency, alzheimer patients, high cholesterol and peptic ulcers.

Caution: Relatively safe to use, however, caution needs to be taken when prescribing for patient with gallstones, and anti-platelet medications, due to turmeric increasing these areas of metabolism within the body.

Dosage: 4-10gram daily in divided doses (dried whole root). This can be incorporated into herbal teas, curries or stews. With supplementation, generally its active constituent curcumin, it can be found upwards of 300mg.

My final thoughts: As a Whole Food Nutritionist and an avid reader of current/past scientific research studies, I encourage the use of turmeric in your diet, rather than curcumin, in supplementation form. This is due to turmeric containing the addition of Essential Oils and Resins/fibres, found within the original plant material, that can provide exceptional anti-inflammatory and into-oxidant benefits that unfortunately curcumin cannot live up to in terms of proven medicinal therapies. Turmeric has been used as a food accessory nutrient for thousands of years, and the benefits have long been know. It’s only recently that we have been able to extract the curcuminoid compounds form the plant materials for use in supplemental forms of therapies.

As much as I have seen these supplements benefits clients, it is no match to adding turmeric into the diet, along with other healing herbs such as garlic, ginger, parsley, thyme and coriander. These herbs are not only safe to use in our diet, they can add so much flavour and depth to our cooking at home, without the need to adding sugars or salts to find a suitable flavour.

I hope your’ve been able to increase your current knowledge on turmeric and curcumin from this fact sheet. I encourage you to always seek medical advice before starting a new supplementation, as these can have cautions, interactions, warnings and contra-indications just a prescription medications do.

And As Always

Healthiest Regards

Tegan- Nutriton Nourishment

 

Recipe of the Week: Barley and raw veg power salad

Hello everyone,

Been super busy getting all the recipe pages updated for you guys, with photos, and easy-to-navigate drop-down menu. Below is one of the recipes I’m really excited about, it’s packed full of nutrients, proteins and anti-oxidants to provide health and regeneration; It’s called the Barley and Raw Veg Power Salad. Just because it’s starting to cool down, doesn’t mean you have to completely remove delicious salads from your daily menu.

Firstly, some health information regarding barley…

Barley is a major cereal grain, commonly found in bread, beverages, and various cuisines of every culture. It was one of the first cultivated grains in history and, to this day, remains one of the most widely consumed grains, globally.

Barley and other whole grain foods have rapidly been gaining popularity over the past few years due to the various health benefits they provide.

Whole grains are important sources of dietary fiber, vitamins, and minerals that are not found in refined or “enriched” grains. Consuming plant-based foods of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions. They are also considered to promote a healthy complexion and hair, increased energy, and overall lower weight. Barley has proven benefits for health including lowering blood pressure, improving bone strength and integrity, supporting heart health, reducing the risk of cancers, particularly colon, reducing inflammation in the body, promoting health digestion and elimination, along with weight maintenance, and satiety (feeling full or satisfied).

Nutritional profile of barley

Barley is commonly found in two forms: hulled and pearled. Hulled barley has undergone minimal processing to remove only the inedible outer shell, leaving the bran and germ intact. Pearled barley has had the layer of bran removed along with the hull.

Half a cup of hulled barley contains:

  • 326 calories
  • 11.5 grams of protein
  • 2 grams of fat
  • 0 grams of cholesterol
  • 68 grams of carbohydrate
  • 16 grams of dietary fiber (64 percent of daily requirements)

That same serving provides the following portion of your daily allowance of minerals and micronutrients:

  • 3 percent of calcium
  • 18 percent of iron
  • 40 percent of thiamin
  • 15 percent of riboflavin
  • 21 percent of niacin
  • 15 percent of vitamin B6
  • 5 percent of folate
  • 30 percent of magnesium
  • 25 percent of phosphorus
  • 12 percent of potassium
  • 17 percent of zinc
  • 23 percent of copper
  • 50 percent of selenium
  • 90 percent of manganese

Beta-glucans are a type of fiber that is found in barley. Recently, beta-glucans have undergone extensive studies to determine their role in human health.

They have been found to lower insulin resistance and blood cholesterol levels, thereby lowering the risk of obesity as well as providing an immunity boost.

Now to the good stuff…. How can you incorporate this nutritious food into your diet?

Quick tips:

  • Add barley to any pot of soup or stew to make it heartier and more flavorful.
  • Cook barley in your choice of broth and add a variety of vegetables for a tasty pilaf or risotto.
  • Toss chilled cooked barley with diced vegetables and homemade dressing for a quick cold salad.
  • Combine barley with onion, celery, mushrooms, carrots, and green pepper. Add broth to the mixture, bring it to a boil, and then bake for approximately 45 minutes for an easy and healthy barley casserole.

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Barley and Raw Veg Power Salad

A delicious summer-inspired salad, full of nutrients to aid in health and regeneration. Raw cauliflower, when processed, soaks up the dressing and all the lovely flavours. Perfect on it’s own, or paired with grilled lean meat or fish. 

Ingredients:

150g (2/3 cup) pearl barley

2 oranges, peeled

1 lemon, rind finely grated, juiced

1 tablespoon extra virgin olive oil

2 teaspoons maple syrup

250g cauliflower florets

1 small zucchini, finely chopped

2 celery sticks, thinly sliced

2 green shallots, thinly sliced

280g mixed carrots, peeled, coarsely grated

50g (1/3 cup) dried cranberries

1/2 cup fresh mint (firmly packed), chopped

1/2 cup fresh coriander leaves (firmly packed), chopped

2 tablespoons toasted pine nuts

200g low-fat feta, quartered

Extra virgin olive oil, extra, to drizzle

Fresh mint and Coriander leaves, extra, to serve

Method:

Step 1: Place barley in a saucepan. Cover with cold water. Bring to the boil over high heat. Reduce heat to medium. Simmer, stirring occasionally, for 30-35 minutes or until tender. Drain. Refresh under cold running water. Pat dry with paper towel. Place in a bowl.

Step 2: Holding each orange over a bowl to catch any juice, cut along either side of the white membranes to remove orange segments. Reserve juice. Combine orange juice, lemon juice, oil and maple syrup in a bowl and season.

Step 3: Process cauliflower until finely chopped. Add cauliflower and zucchini to juice mixture. Set aside for 5 minutes to develop the flavours.

Step 4: Add orange segments, lemon rind, celery, shallot, carrot, cranberries, zucchini mixture and 3/4 of the herbs to the barley. Season. Toss to combine. Divide among bowls. Sprinkle with pine nuts. Top with feta. Sprinkle with remaining herbs. Drizzle with extra oil and sprinkle with extra herbs.

Healthiest Regards

Nutrition Nourishment