Love Summer by Food for Health

summer 2016/17

product reviews delicious summer recipes summer health tips things we love guest recipe creator

OUR QUOTE OF THE SEASON!

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WELCOME

Welcome to our Summer E-Book. Summer is certainly my favourite season of the year. To me it means long summer nights swimming in the pool, spending quality time with my family over the Christmas break, getting outdoors more and eating healthier food. I hope the recipes in this issue of Love inspire you to be a healthier version of you. The chicken fajitas were a hit with my whole family so hopefully they are with yours. At Food for Health we are more than just muesli, muesli bars and healthy snacks – we are a small Australian business that aims to both support and inspire people whenever we can. It often goes unnoticed the amount of support we give to local charities. We get asked every day for donations, and honestly I have trouble saying no. (Much to my accountant’s disgust!) But that suits me fine as I am a big believer in karma, what you give you receive. So this year my family and I are continuing this trend of giving and not receiving. We are holding a Christmas Dinner at our family farm the week before Christmas for local families that are less fortunate. We have partnered with a local charity to help us organise and reach out to families. We are going all out with all the Christmas trimmings, Santa is coming and we will also have pony rides. We are making it a day that they will remember for a long time. This is what Christmas is about to me. Brightening someone else’s day and sharing the love a little further. I hope your Christmas is bright this year too. If you love creating your own recipes we would love to feature you in future issues of “LOVE”. Stay in contact with us on Instagram or email us at hello@foodforhealth.com.au We are all about sharing the love! Until the next issue, I would like to take the opportunity to say a big THANK YOU for your ongoing support of my little business. I wish you and your family a beautiful Christmas and I hope the new year brings you all that you deserve. I can’t wait to share our HUGE news with you in our next issue.

CONTENTS

RECIPES 09 | Peach & Cinnamon Breakfast Slice 10 | Prawn Cocktail

18 | R aspberry, Lime & Coconut Frozen Yogurt Bars

11 | Chicken Fajitas in lettuce cups

20 | B anana Peanut Butter Ice Cream Sundae

13 | Summer Power Bowl

21 | Vegan Pavlova

14 | C hickpea, Dark Chocolate & Cranberry Bark

22 | Strawberry Martini

17 | G uest recipe creator: Georgie Botto White Chocolate & Berry Crumble Pots

INSTA-LOVE

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THINGS WE LOVE!

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FRESH FOR SUMMER

What’s fresh this season? Summer is the perfect time to enjoy fresh fruit and vegetable filled salads, and revel in the abundance of fresh produce available. Check out what is back in season this summer:

a single tomato can provide 40% of your daily vitamin C!

Did you know cherries are high in vitamin C and antioxidants? And, they also have 260mg per cup of potassium! Watermelon is around 92% water! The perfect fruit to keep you hydrated in the summer. Plus, only 46 calories per cup. Tomatoes are high in vitamins and minerals – did you know a single tomato can actually provide you with 40% of your daily vitamin C requirements? Did you know eggplant is high in dietary fibre and low in carbohydrates? It is also high in iron and calcium. Peaches are high in Vitamin A, Niacin and potassium, delicious and nutritious summer snack! Figs are high in many vitamins and minerals including vitamin B1, vitamin B2, phosphorus, manganese, sodium, calcium, potassium, chlorine, vitamin A and iron. Did you know corn is high in antioxidants, is a great source of vitamin B and fibre. It is also gluten free so it’s a great versatile grain for coeliacs to use in their cooking.

Find the recipe for our delicious Peach & Cinnamon breakfast slice on page 9.

PRODUCT REVIEW

mini bites Say Hello to Food for Healthâ&#x20AC;&#x2122;s newest products! We debuted them at the Gluten Free Expo in Melbourne and they were a hit! Deliciously moreish naturally roasted chickpeas coated in Vanilla yoghurt or Dark Chocolate, make the perfect snack. In a resealable bag, they are so easy to pop into your bag for on the go. Mini Bites are Gluten Free and FODMAP friendly and a source of protein with 13.8g per bag of Mini Bites. Having chickpeas, the mini bites are also high in dietary fibre. Mini bites are more than just an amazing snack, you can also incorporate them into recipes! Check out our Chickpea, Dark Chocolate and Cranberry bark on page 14. Whether itâ&#x20AC;&#x2122;s your morning snack, a snack for on-the-go, a post gym protein hit or a healthier alternative to give the kids for an afterschool snack, Food for Health Mini Bites are the perfect snack for any occasion. And we dare you to stop at just one! They are currently available through independent stocklists and the Food For Health online store.

Dairy Free recipe

Peach & Cinnamon Breakfast Slice Base 1 packet of Food for Health Fruit Free clusters 1 cup almond meal Â˝ tsp baking powder 1 egg

Preheat oven to 170 degrees C. Line a lamington tray with baking paper. Blend the clusters in a food processor until they are the consistency of flour. Transfer into a bowl and add the almond meal, baking powder and egg. Stir until fully combined. Press into the bottom of the lamington tray and bake in preheated oven for 10mins.

Top

Cut the peaches in half, peel and take the seed out of the peaches. Once the base has been part-baked, place peaches on top.

5 overripe peaches

Drop the heat of the oven to 150 degrees C

300g coconut yogurt Â˝ tsp vanilla bean 1 egg Cinnamon to dust

In a bowl, combine the coconut yogurt, egg and vanilla, stir until fully combined. Pour the coconut yogurt mix over the top of the peaches and base, sprinkle with cinnamon and bake in the oven for a further 20mins. Allow to cool before cutting. Serves 10

Prawn Cocktail

Gluten F ree recipe

Prawns

Dressing

1kg peeled green prawns

1 cup good quality whole-egg mayonnaise

Juice and zest from 2 limes 1 whole chilli, finely chopped ¼ cup fish sauce ¼ cup honey

Salad 3 radish, finely julienned ½ red cabbage, finely julienned 1 red capsicum, finely julienned 300g bean shoots ½ bunch mint, finely chopped ½ bunch coriander, finely chopped

1 tbsp wasabi paste 2 tbsp tomato paste Combine all julienned vegetables, bean shoots, mint and coriander in a bowl. In a separate bowl, mix the mayonnaise, wasabi and tomato paste until fully combined. Mix the dressing through the salad. Combine the zest and juice from lime, chopped chilli, fish sauce and honey in a bowl to make the marinade. In a very hot frypan with a small amount of oil of your choice, add the fresh prawns and cook 1-2mins. Add the marinade to the prawns, ensuring the pan is still super-hot. Cook the prawns a further 4-5mins until just cooked. Make sure not to overcook. To serve, evenly separate the salad across martini glasses, placing the prawns on top. Garnish with lime and extra chopped herbs. Serves 10

Chicken Fajitas in Lettuce Cups 2 tbsp oil of your choice 2 tsp smokey paprika 1 tsp garlic powder 1 tsp onion powder ½ tsp chilli powder 1 tsp salt 1 brown onion, sliced 1 red capsicum, sliced 1 yellow capsicum, sliced 1kg chicken tenderloins 1 tbsp tomato paste 2 tins crushed tomatoes

In a large frypan on a medium heat, add the paprika, chilli, garlic & onion powders. Dry fry until they are fragrant, but don’t let them burn. Add the oil and the onion. Sautee onion until soft. Add the chicken tenderloins and cook until brown. Add the tomato paste, salt and crushed tomatoes and stir to combine. Once boiling, add the capsicum and cook until they are slightly soft, with a bit of crunch left in them. While the chicken is cooking, mash the avocadoes and add lime juice and salt to taste. Mix in the coriander last. Serve with the chicken mix and avocado in a lettuce cup. Serves 6

2 heads of small cos lettuce 2 avocadoes Juice from 1 lime 1 tbsp finely chopped coriander Salt to taste

Gluten F ree recipe

Q&A WITH NARELLE

Get to know a little bit more about Narelle Plapp, Naturopath and founder of Food for Health. Q. What is your favourite

outdoor activity to do with your children in summer?

We live by the beach so we spend a lot of time there. Both of my children love to swim, so that’s where you will find us most of the time, in the water.

Q. If someone wanted to

improve their health, what is the number one tip you would give them?

Watch what you eat! I am a huge believer in we are what we eat. Summer is a great time to be more mindful of our diets. It’s the season of seafood and salads so much easier to eat colourful, healthy light meals.

Q. What type of exercise do you find is best to do during the warmer months?

Run. I still at least 3-4 mornings in summer, but I do it at 6am when the weather is still bearable! No excuses...

Q. What is your top tip to always staying hydrated in summer?

Don’t drink too much alcohol, which can be difficult in the silly season I know. Go for a vodka and soda with a slice of lime as opposed to wine and champagne. I always carry a bottle of water with me, I have done for most of my life. Get in the habit, before you know it you have drunk 2 litres of water a day.

Q. What food for health product is your go to snack? I’m currently addicted to our new dark choc mini bites! Yummmmmm! Double roasted chickpeas covered in dark chocolate… wow!

Q. What is the one item you cannot live without in summer?

My sunglasses. Actually I can’t live without them in winter. I always have a few pairs on the go at one time. (and yes I leave them behind all the time hence why I need back up!)

Q. How do you stay healthy during summer?

We spend most of our summer holidays at our beach house on the Mornington Peninsula. We are fortunate to have a pool there so my husband and I spend hours in the pool with our children. We also love to go for walks along the beach. We are an active family, so we are always outside in summer doing something fun.

Q. What is your go to summer meal?

I make a mean lamb salad. I marinate lamb back strap in my own secret recipe for a few hours. I make a mix of iceberg lettuce and spinach, and then throw in feta, butter beans, chickpeas, red onion, cherry tomatoes, avocado, mushrooms and top with tzatziki and spring onions. We would have this at least once a week in summer…

Q. How do you and your family spend Christmas?

My husband’s family live in Tasmania, so we alternate each year. One year in Melbourne the next in Tassie. On the Melbourne year, I always host Christmas at our home… I’m not one for a hot lunch, so Christmas lunch is always a big seafood spread, lobster, prawns, oysters, and smoked salmon. This year we are having Christmas day at the beach house., so it will be a nice low key relaxed event, with beautiful food and my gorgeous family.

Q. Where is your favourite summer holiday destination? We spend our summer holidays at our beach house on the Mornington Peninsula.

We spend most of the time either at the beach or in the pool. We love exploring what the Peninsula has to offer, Arthurs seat, Red Hill Wineries, Nepean national park walks and I am also partial to some retail therapy in Sorrento! We always have lots of guests come stay with us, and NYE is always a packed house. We have a beautiful view of the bay and it’s amazing watching the fireworks go off around the bay at midnight.

gh Hi in Antioxidants

Summer Power Bowl 50g baby spinach

½ pomegranate, seeded

On the stove, slightly heat the honey, lime juice and chilli until honey has melted and it has combined with the lime juice. You can keep the chilli seeds in or out, depending on your taste. This should only take a minute or two. Once combined, set aside to cool before adding the flaxseed oil.

½ ripe mango, cubed

Cook quinoa as per the instructions on the packet.

50g kale ½ cup cooked quinoa

½ avocado, cubed ½ fresh beetroot, sliced finely

Place kale, spinach and quinoa in the bottom of a bowl. Once you have chopped, slices & diced all other components, place on top of the salad in the bowl.

½ cup cottage cheese

Add the flaxseed oil to the dressing and pour over the top.

1 tbsp pepitas / sunflower seeds or a mix of both

Serves 1

1 whole cucumber, sliced finely

Dressing ½ whole long chilli, finely sliced 2 tbsp raw honey 1 whole lime, juice and zest ⁄8 cup flaxseed oil

Chickpea, Dark Chocolate & Cranberry Bark 2 packets Food for Health dark chocolate mini bites ½ cup dried cranberries ¼ tsp dried chilli powder 200g good quality dark chocolate

Line a baking tray with baking paper. Crush one packet of Mini Bites with a meat mallet whilst still inside the packet. It’s okay if some are still intact. Melt the chocolate gently over a double boiler. Add the chilli powder. Pour the melted chocolate evenly onto the tray. Before it sets, evenly sprinkle the whole and crushed chickpeas, as well as the dried cranberries over the chocolate base.

P FODMA

Approved

Allow to set to room temperature before placing in the fridge. To serve, simply break apart once completely set. Serves 12

GUEST RECIPE CREATOR Q&A – GEORGIE BOTTO Georgie was diagnosed with coeliac disease in 2005 and has been interested in food ever since. Gluten Free Global was born when she set out to travel the world solo for eight months back in 2013. Since then, it’s been a hub for her to share her gluten free recipes, product and restaurant finds and tips for living as a coeliac both at home and abroad. She’s qualified as an Associate Nutritionist after undertaking a Bachelor’s degree in health sciences and loves cooking, yoga and dancing. She writes at www.glutenfreeglobal.net and posts pretty Instagram pictures @glutenfreeglobal.

Q. Being a nutritionist and coeliac, what is your number 1 tip you would give to somebody who is following a gluten free diet?

There are so many healthful foods that are naturally gluten free! When first diagnosed many people panic and stick to packaged foods that are labelled gluten free, but are often high in kilojoules, sugar and fat. Lean meats, eggs, dairy products, brown rice, legumes, nuts, fruit and vegetables are all gluten free and should form the basis of any healthy diet.

hat was the most difficult thing to overcome being W coeliac while travelling?

Probably language barriers, however, I never travel anywhere without an explanation of coeliac disease in the native language of the country I'm visiting. When presenting these cards at restaurants I've rarely faced problems - they have either said yes they can cater, or no they can't. It's also important to be prepared – there will be times or places that gluten free food isn't available. Rice cakes, nuts, fruit and vegetables will become your best friend. Where possible, try to bring a few of your favourite gluten free snacks from home so you don't feel as though you're missing out in these situations.

Q. What is your number 1 tip for eating out?

Never just pick the gluten free item on the menu! Always state you have coeliac disease and enquire whether items are coeliac-safe, not just gluten free. If they can't assure a safe meal - leave. It's frustrating, but often, meals marked gluten free aren't coeliac safe. Always ask if foods can be prepared in separate areas and beware of communal butter dishes, fryers and toasters: hot spots for contamination. Consider calling ahead to consult with staff or choosing 100% GF eateries to avoid disappointment.

Q. Where do you get your inspiration from when creating recipes?

I've grown up cooking with my Mum and have always been amazed at her ability to throw whatever was in the fridge in a pan with some herbs and spices and serve up a delicious meal. This is often the approach I take to cooking and (most of the time) it works fantastically. Flicking through cookbooks from my favourite chefs is also one of my mostloved pastimes - any recipe can be made gluten free with a little bit of creativity!

Georgie Botto @glut

enfreeglobal

Q. What your go-to gluten free meal?

Mexican bowls have got to be up there - think a burrito, but minus the wrap. Grilled chicken and capsicum with (gluten free) cajun-style spices piled in a bowl with brown rice, black beans, tomato salsa, charred corn and guacamole. Quick, simple and seriously yum!

Q. What is your favourite Food for Health product?

I always have a couple of fruit-free bars in the bottom of my bag for when I get caught out or stuck with no suitable food. They are low in fructose which is great for my fussy tummy, low in kilojoules and most importantly, tasty!

GUEST RECIPE

White Chocolate & Berry Crumble Pots Ingredients White chocolate filling 150g white chocolate buttons 200g mascarpone cheese ⁄2 cup Greek yoghurt

⁄4 teaspoon vanilla extract

1 tablespoon orange juice zest of 1⁄2 orange

Crumble 2 cups Food for Health Chia & Cinammon Fruit Free Clusters 3 tablespoons shredded coconut 2 tablespoons raw cacao powder

Place the chocolate buttons in a large heatproof bowl on top of a pot of boiling water. Stir continuously until melted then remove from the heat. Add the mascarpone, yoghurt, vanilla, orange juice and zest to the melted chocolate and stir well. Refrigerate the mixture for 20 minutes. Meanwhile, prepare the crumble by combining the clusters, coconut and cacao powder in a large bowl. Rub the butter through the mixture, crushing it slightly as you go. Add the melted coconut oil and mix well. To serve, you’ll need four individual glasses or jars. Fill the base of each with some crumble, then top with the white chocolate filling and some fruit. Repeat the layers once more and serve. Serves 4

⁄2 tablespoon butter

1 tablespoon coconut oil, melted

To assemble 1 punnet strawberries 1 punnet blueberries

Raspberry, Lime & Coconut Frozen Yogurt Bars ¼ cup heavy cream 2 cups natural yogurt Juice and zest from 3 limes 1 cup raspberries ½ cup toasted & shredded coconut Maple or other sweetener to taste

Beat the cream with an electric beater until stiff peaks form. Gently mix in yogurt with a silicon spatula. Once combined, add the juice and zest from the limes, coconut and raspberries. Taste it now, and if you prefer it a little sweeter, add some sweetener of your choice. Pour evenly into ice cream moulds and stick a paddle pop stick in the end. Set in the freezer. Serves 8

Gluten F ree recipe 19

Gluten F ree recipe

Banana Peanut Butter Ice Cream Sundae 3 bananas, frozen 1 cup of Food for Health gluten free muesli ½ cup peanut butter 50g dark chocolate 100ml coconut cream 2 bananas, fresh 1 tbsp toasted peanuts 2 cherries

Freeze the bananas overnight. Once frozen, in a food processor, add the peanut butter to the bananas and blend until smooth. In a saucepan on a low heat, place the dark chocolate and coconut cream. Heat slowly until the chocolate has melted and they are well combined. Place in fridge to cool. Slice the bananas. In a glass of your choice, stack the banana, muesli and chocolate sauce, finally adding the ice cream and a final cherry on top of course! Serves 4

Vegan Pavlova Juice from 2 cans of chickpeas (approx 1 cup) 21⁄2 cups icing sugar 2 tbsp cornflour 1 tsp vanilla 11⁄2 tsp white wine vinegar Mixed berries or fruits of your choice

Gluten & DF raeire y

This pavlova is made essentially exactly the same as a traditional pavlova, just replacing egg whites with the juice from a chickpea can. Preheat the oven to 180 degrees C. Line two baking trays with baking paper. With an electric mixer on high, beat the juice from the can of chickpeas until hard peaks form. Reduce the speed and slowly add the icing sugar until stiff. Reduce the speed again and add the cornflour, vanilla and vinegar. Pour mixture evenly onto the two trays and place in the oven. Turn the oven down to 150 degrees C. Bake for 90mins. Turn the oven off and open the oven door. Leave open and allow to cool in the oven. When you’re ready to serve, layer with fruits and a non-dairy cream of your choice. Serves 8

Strawberry Martini 1 punnet strawberries Â˝ bunch fresh basil 2 cups sparkling water 1 cup ice Â˝ cup coconut cream

Blend the strawberries, basil, ice & sparkling water until completely smooth. Pour the mixture through a cocktail strainer into martini glasses. Finish with a dollop of coconut cream and a fresh strawberry. Serves 4

SUMMER HEALTH TIPS

1: Get out and run early: On a hot day, you often have zero motivation to do any exercise. Try getting out early and beat the summer heat. Get up at 6am and fit in a quick run before work to you set up right for the day!

2: Try fermented foods:

During the silly season, we can often damage our digestive systems by over indulging in food and alcohol. Fermented foods such as sauerkraut, Kimchi and Kombucha can add good bacteria to the gut and improve gut health. Try adding a tablespoon of sauerkraut to salads or having a kombucha tea with breakfast!

3: Protect your eyes: We often forget that the sun can damage our eyes as well as skin! Makes sure youâ&#x20AC;&#x2122;re wearing your sunglasses on hot days to protect your eyes from the sun. This can help prevent damage to your eyes as well as preventing aging around the eyes!

4: Take the time to relax: Use the holiday time to relax, have some time for yourself and take time to reflect on the year that was. Set goals for the new year and prepare yourself to tackle the coming year head on! Your mental health is just as important as your physical health. Try meditating in the morning to set you up for the day and put you into a calm and positive mentality.

5: Try a Green Juice cleanse: Christmas is never a one day thing. You often start Christmas parties, catching up with family and friends late November or early December. After weeks of eating and drinking we can end up feeling a little bloated after Christmas! Doing a juice cleanse can help with bloating and get you back on track and feeling healthier. Green juices are often the best option as they are packed with leafy green nutrients.

We love that you’ve taken the time to read our second edition of Love… We hope you’ll join us again for our Autumn edition in a few months. Thanks to out contributors and friends for their tireless work Editorial: Narelle Plapp Photography: Alice Stephens Assistant: Hannah Burgess