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Spring Clean Recipes

02/04/2018

Spring Clean Recipes

Spring is officially here, it’s the season to refresh and regenerate. In the midst of spring cleaning your place, have your thought about giving your body a makeover as well? We partnered with nutritional therapist and lifestyle coach Hannah Richards from The Gut Health Clinic, also the author of “The best possible you” – A nutritional guide to heal your body, for some simple recipes to help you stay well this Spring.

 

Appetiser / light lunch:

Happy Tummy Dressing for any salad

We all need a little bit of digestive help every now and then. All these ingredients help stimulate the production of digestive enzymes which in turn help you break down the food you eat so it can be easily absorbed to give you the energy and nutrients your body needs.

Ingredients and methods:

- Grate turmeric (the size of a small finger)

- Chop watercress (two handfuls)

- Pour in cider apple vinegar (3 tbsp)

- Pour in water 100 ml

- Grind black pepper

- Sprinkle sea salt

Watercress comes from the brassica family and is a mineral rich leafy green vegetable. It is higher in vitamin C than oranges, and contains more calcium than milk. Watercress contains Vitamin B12 so it is great for vegans who sometimes lack the essential B12 vitamin, Vitamin A, Iron and Magnesium.

Turmeric is predominantly known for its anti inflammatory properties and when taken with black pepper it increases the bioavailability of Turmeric.

Black pepper helps the absorption of Turmeric giving you a more effective dose of the anti-inflammatory spice.

Apple Cider Vinegar, which is unpasteurised with the mother, contains healthy bacteria that may help to keep your digestive system 1.

 

Afternoon Snack:

Courgette Powerhouse – the perfect vegetarian snack!

We all love a good snack from time to time boost your energy and vitality. Unfortunately, most snacks only do this for a short time before you need another one. Well not with this powerhouse. This is the snack to power up the afternoon as it is filling and packed with healthy nutrients, also perfect for those wanting to shred a few pounds healthily.

Ingredients and methods:

- 1 tbs of manuka honey

- 1 tbs of cider apple vinegar

- 1 tbsp Olive Leaf extract

- 3 twists of sea salt

- 3 twists of black pepper

- Courgettes x 3

Slice courgette into ½ inch, bake for 20 mins at 180°

Bake a tray of courgette slices cut to

Once courgette is cool, mix in the marinade, sit back and re charge!

 

From the family of Curcubit, Courgette is high in water content, about 95% of it is water. It is low in fat and contains fibre that will fill you up. It is also packed with natural Vitamins and antioxidants such as Vitamin C, Vitamins B1, B2, B6, Vitamin K and Vitamin A; as well as Minerals, magnesium, copper, manganese, phosphorous and potassium. Perfect health snack with nutrients that support your immunity.

Olive leaf has been traditionally used for wellbeing support. Comvita Olive Leaf Extract contains 12 key naturally occurring polyphenolic antioxidants and is gaining widespread reputation for its year-round benefits.

 

Dinner:

Pan fried olive and Salmon fillets

Experience efficient and effective digestion with this meal. A perfect ratio of fats, proteins and carbohydrates. The fats protect your cells from free radical damage, the protein in the salmon help to build and maintain muscle mass and the green leaves help your digestive system to breakdown the food for absorption and energy.

Ingredients and methods:

- Salmon Fillets

- 150g of rocket leaves

- Small jar of green olives

- Olive leaf extract

- Italian herbs

- Sprig of Chopped dill

- Twist of lime

- Black pepper and sea salt

Blend two handfuls of green olives with 2 tbsp of olive leaf extract and 1 tbsp of manuka honey, olive oil, lime, dill, salt & pepper.

Spread the paste on two organic salmon fillets from your fishmonger.

Sear in a pan skin side up for two mins on high heat and then grill for 1 min.

Place on top of a bed of rockets leaves, chicory leaves and radishes with a small side jug of the Happy Tummy dressing if desired.

Salmon is rich in omega 3 fatty acids which are essential for cell repair and reducing inflammation. It is a lean source of protein and is high in B Vitamins, potassium, selenium and the antioxidant Astaxanthin. Having a diet high in lean proteins can help reduce weight.

Lime, bearing the scientific name Citrus Aurantifolia has been well known for its medicinal properties for ages. Lime is an extremely good source of Vitamin C and dietary fibre as well as minerals magnesium copper and potassium. Lime peel and pulp are also rich in diverse phytochemicals like polyphenols and terpenes.

Reference:

1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3539293/

Food supplement should not be used as a substitute for a varied diet and healthy lifestyle.


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