Serves 1

Ingredients:

• 2 ripe tomatoes, diced
• 1/2 cob corn, removed from cob
• 1 green capsicum
• a handful of baby spinach
• a handful of fresh basil leaves
• a handful of macadamia or pine nuts (soak for at least 2 hours)
• 1 clove of garlic
• 1/4 cup olive oil
• pinch sea salt
• 1/3 cup water

Directions:

1. Add all ingredients to a blender
2. Blend until smooth

Serve immediately!

NB: This soup can be heated very gently, but try not to let it steam or boil to retain the nutrients!

Ingredients:

• 2 smoked trout (about 800g)
• 300g trimmed snow peas
• three small Lebanese cucumbers
• 2 baby cos lettuce
• 1 peeled, seeded and thinly sliced avocado
• salt flakes and cracked black pepper
• 3/4 cup good quality mayonnaise (sugar free and preferably homemade)
• 1/2 cup coarsely chopped flat-leaf parsley leaves
• 4 peeled and quartered hard-boiled eggs

Directions:

1. Remove skin and bones from 2 smoked trout (about 800g) and flake flesh into medium-sized pieces.
2. Blanch 300g trimmed snow peas in boiling lightly salted water for 20 seconds, then drain and refresh under cold running water. Drain well and spread on paper towel to dry.
3. Thinly slice three small Lebanese cucumbers length ways and place in a large bowl with one finely sliced stick of celery. Add leaves from 2 baby cos lettuce, torn into bite-sized pieces.
4. Add trout and snow peas to cucumbers and 1 peeled, seeded and thinly sliced avocado.
5. Season with salt flakes and cracked black pepper and toss gently with 3/4 cup good quality mayonnaise.

To Serve:

• Divide salad among 4 serving plates and top with 4 peeled and quartered hard-boiled eggs.
• Scatter with 1/2 cup coarsely chopped flat-leaf parsley leaves and serve with lime cheeks.

Serves 4

Kale is a little known vegetable with amazing healing properties. It is an ancient member of the cruciferous family, the same family as broccoli, cabbage and cauliflower. Kale boasts the highest antioxidant ability of any leafy green vegetable! As well as this it is very high in calcium and chlorophyll and contains magnesium, potassium, iron, folate, vitamin C, B2, B3 and E, and contains high levels of the carotenoid lutein, which reduces the risk of cataracts and eye degeneration.

Kale can be found mainly at markets that sell organic produce or organic food supermarkets such as Wray Organics and Mrs. Flannery’s. Organic food deliveries often have Kale available too. It is available in green and purple varieties and can be curly like the picture above or more flat.

Use it as you would spinach or silverbeet – try it in stir-frys, curries, stews and use it instead of spinach in quiche or spinach and feta pie! The possibilities are endless so be imaginative!

Summer is a great time to make salads part of your daily diet. Salad doesn’t have to be boring!

Try some of these ideas for salad ingredients to keep your salads fresh and exciting!

Leafies

Mesculin lettuce, romaine lettuce, rocket, baby spinach, red cabbage

Raw veggies

Grated carrot and beetroot, tomato, grape tomatoes, cucumber, capsicum, corn, mushrooms, onion, green beans, snow peas, radish

Cooked veggies

Roast pumpkin, sweet potato and parsnip, steamed zucchini, carrot, peas or any other veggie

Sprouts

Alfalfa, mung bean, bean, onion, garlic, lentil, snow pea or any other sprout.

Nuts and Seeds

Raw almonds, cashews, brazil nuts, macadamias, walnuts, pecans, sunflower seeds, pepitas, sesame seeds, poppy seeds

Proteins

All nuts and seeds, boiled organic eggs, canned salmon, sardines, fried tofu, beans, chickpeas, lentils (rinse canned ones very well).

Yummy extras
Olives, feta, ricotta cheese, red dulse seaweed, anchovies (for the brave!)

For yummy healthy dressing ideas, click here!

Flaxseeds, also known as linseeds, have multiple benefits. Flaxseeds are high in the the essential fatty acid Omega 3, lignans, fibre and protein.

Flaxseeds is the best source of omega 3 from vegetarian sources, as this nutrient is mainly found in fish. Omega 3 is essential for your brain, nervous system, immune system and reproductive system function. It helps to reduce inflammation and keep your cell membranes flexible and healthy.

Lignans are antioxidants which protect against heart disease, arthritis, cancer and other health issues. They are phytoestrogens, which means that they have a balancing effect on oestrogen levels in the body, balancing hormones and preventing disorders of the reproductive system.

Flaxseeds are high in soluble and insoluble fibre. This fibre has a lubricating effect in the digestive system, helping to relieve constipation, promote healthy bacteria levels and assists in the removal of toxins via the bowel.

Flaxseeds can be bought as the whole seed or as the oil. Avoid pre-ground flaxseed products such as flax meal and LSA, as the beneficial oils in the flaxseeds are very delicate and would have oxidised and gone rancid. Always buy flaxseeds oil cold pressed and from a fridge. Store your flaxseed oil in the refrigerator.

Make your own LSA using the recipe here.

This is a great recipe to whip up at the last minute and is wheat, dairy and sugar free.

Ingredients:

• 1 whole cauliflower roughly chopped
• 1 small sweet potato roughly chopped
• 2 small potatoes (skin on) roughly chopped
• 4 celery tops (the leafy bits) chopped finely
• 2 onions diced
• 1/2 cup split red lentils
• 1tbsp rice bran oil
• 1 1/2 tsp celtic sea salt or himilayan salt
• 1 tbsp mixed dried herbs

Directions:

1. In a large pot, fry onion with herbs and celery tops until softened.
2. Add remaining ingredients, then add enough filtered water to cover.
3. Bring to the boil, then reduce heat and simmer for 15 – 20 minutes.
4. Let cool slightly and blend with a stick blender (be careful not to splash yourself).
5. Serve with toasted organic sourdough bread.

Red dulse is a seaweed available form most good health food stores and organic markets. Unlike most other seaweeds, red dulse has a mild pleasant taste without the ocean like taste most other seaweeds have.

Sea vegetables are rich in nutrients, with dulse containing vitamins A, B1, B2, B3, B6, B12 and E as well as iron, calcium, potassium, magnesium, iodine, chromium, zinc and other trace elements.

It is great for vegetarians and a must for vegans as their diet is low in B12, which is not found in many plant products.

Iodine deficiency is very common due to the depletion of Australian soils, so adding some dulse to your diet can help to improve your levels of this essential nutrient, which is essential for thyroid health and breast cancer prevention.

Red dulse can be found in flakes or dried in larger pieces. The flakes can be sprinkled on salads, soups, stocks, savory dishes or used to ‘salt’ cooking water as in with rice or potatoes.

Make sure that you buy your dulse organic, to reduce the possibility of it being radiated which damages the vitamin content. Sea power are a good brand, available in most health food shops or online here.

Ingredients:

• 1 small pumpkin, roughly chopped
• 1 small sweet potato, roughly chopped
• top half of a whole celery, roughly chopped
• 2 large onions, diced
• 1tbsp coconut or rice bran oil
• 1/4 cup barley
• 1/2 cup split red lentils
• 1 tbsp rosemary leaf, fresh or dried
• 1 tsp nutmeg
• 5cm piece fresh ginger,chopped finely
• 1 red chilli, chopped
• water
• Celtic or Himalayan sea salt, to taste (about 1 1/2 tsp)

To Serve:

• coconut milk & coriander leaf

Directions:

1. In a large saucepan,place oil, onion, ginger, chilli and spices. Saute` until soft and aromatic.
2. Add remaining ingredients and enough water to cover completely.
3. Bring to the boil then reduce heat and simmer for 30 minutes with the lid on, or until barley is tender.
4. Turn stove off and allow to cool slightly.
5. Using a stainless steel stick blender, carefully blend soup to a smooth consistency.
6. Add more water if required. NB: Once you have blended the barley will thicken the soup further.
7. Place soup in bowls and top with a splash of coconut milk and some chopped coriander.

Plastics are so common in society today that they are generally regarded as a safe and useful product. Although plastics do have many advantages and indeed it would be difficult to do without them, many studies are now confirming that there is more in plastic than meets the eye.

Bisphenol A

One of the most widely studied chemicals contained in everyday plastics is Bisphenol A (BPA). BPA is an oestrogenic compound contained in plastics and now in most human bodies in the developed world. After studies published in the Journal of the Americal Medical Association (JAMA) in 2008 associated BPA with serious diseases and infertility it has been brought into the spotlight.

In March last year, BPA in food and beverage containers and utensils marketed to children were banned, and several international companies also voluntarily ceased using BPA in their infant products.

In June, Canada brought in regulations to to prohibit the use of BPA in babies bottles. Babies bottles usually are made with plastics containing BPA in Australia, as are the majority of water bottles and containers sold.

Plastics with a 3, 6 and especially 7 in the recycling symbol contain BPA and should therefore be avoided. You will commonly see these symbols on water cooler bottles, hard and soft plastic drink bottles, babies bottles and many other common household items.

Phthalates

Like BPA, phthalates have the ability to disrupt hormones, mimicking the female hormone oestrogen in the body. Phthalates are found in high concentrations in shower curtains and vinyl flooring.

There has been a EU ban on the use of phthalates however they are still used in many household items such as plastic furniture and packaging.

A recent study tested urine samples of pregnant women for phthalates. The mothers, who gave birth to 74 boys and 71 girls were followed up until the children were 7 years of age.

One of the remarkable findings of this study was that the boys of mothers who had high pregnancy levels of phthalates were less likely to play with cars, trains and guns and engage in rougher games like play fighting.

The researchers of the study described phthalates as “gender benders”, having feminising qualities in children.
Two of the most common phthalates are DEHP, which is used to make PVC soft and pliable in products like flooring, and DBP, used as a plasticiser in glues, dyes and textiles.

Some non-toxic plastic alternatives

There are many alternatives to these plastics becoming available on the market. Try some of these tips to lower your toxin input:

1. Use a glass or stainless steel drinking bottle for your water only.
2. Avoid using plastics to store food in – especially if being heated. A good alternative is pyrex food containers, which are made of glass.
3. Opt for living with carpet or hardwood flooring instead of plastics, especially if you have babies crawling around.
4. Look for products that state that they are BPA and phthalate free.