Love Autumn by Food for Health

autumn 2017

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

OUR QUOTE OF THE SEASON!

HAPPINESS

spending time with people you love Is

and creating

memories that last a lifetime. 2

WELCOME

Welcome to our Autumn E-Book It seems like only yesterday I was celebrating the new year with family and friends, and yet here we are welcoming Autumn already! I’ve noticed I’m starting my morning runs in the darkness now, and the days of eating family dinners outside on a balmy evening are drawing to a close. I do love some of the gifts that the new season brings though – it’s awesome walking along the beach on a crisp Autumn day and starting to add warming dinners like a hearty soup and toast to the nightly menu. My son, Jack, has gone back to school in recent weeks as a big first grader, no longer one of the newbies. Of course, that means I’m also back in lunchboxpreparation mode, and I’m always searching for new ideas for what to pack. I usually put in a small treat each day, and last week the Chickpea Brownies featured in this issue were a real winner! Millie has started at daycare a couple of days a week. She’s a bubbly, confident little girl (future Food for Health CEO, perhaps?), and it’s lovely seeing her make new connections and friends. We’ve also been making new friends at Food for Health HQ! I am so excited to announce that from April our products will be available through Travelodge Motels throughout Australia. You might also see us on Virgin and Jetstar airlines. Seems we’ve got you covered wherever you travel. I actually think this has been one of the busiest periods ever at Food for Health, apart from the very early days when I was frantically trying to fulfil orders from Coles and Woolworths by mixing my mueslis by hand late into the night. I often get asked how I managed to juggle everything, so in this issue I thought I’d share with you what a typical day looks like (check it out on page 12). I know I’m not alone – most of us are leading very busy lives and managing lots of responsibilities. It would be easy to let things overwhelm me, but the key is to take a little bit of “me time” each day. For me, that’s my morning run (and if circumstances mean I can’t fit that in, I have been known to squeeze in a 30 minute sweat session during lunch at a nearby gym). Even sitting down with a cup of tea and a muesli bar and taking a few deep breaths can be enough to recharge me during a busy time. I hope you get the chance to take some time to look after yourself, too – you’re worth it! If you love creating your own recipes we would love to have you in future “Love” E-books. Stay in contact with us on Instagram @lovefoodforhealth. Until the next issue, stay healthy and happy and remember to take some time just for you!

CONTENTS

RECIPES 09 | Kiwi Iced Green Tea

18 | C abbage Slaw

10 | Sweet Potato & Apple Soup

19 | C hai Tea

13 | Beetroot & Corn SaladÂ

20 | Chickpea Brownies

14 | Q uinoa Soft Tacos with Corn, Tofu & Spinach

22 | Fig & Apple Crumble

17 | G uest recipe creator: Elyse Lagos Raw Raspberry Tarts

INSTA-LOVE

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FRESH FOR AUTUMN

What’s fresh this season? Autumn time brings in lots of new, fresh seasonal produce filled with vitamins and minerals keeping you looking and feeling healthy! Here’s a taste of what’s back in season.

Try our Kiwi Iced Green Tea on p9 for some autumn refreshment!

Apples are the perfect on the go fruit, easy to pop in your bag for a snack. But did you know they also provide necessary vitamins including: vitamin A, vitamin B1, vitamin B2, vitamin B6, vitamin C and folate (folic acid)?

Check out our Beetroot & Corn Salad recipe on p13 for a tasty mandarin hit!

Did you know cabbage only has 25 calories per 100 grams?? Plus it's high in vitamin K, helping build strong bones! Did you know sweet potatoes are higher in fibre and lower in calories and carbohydrates than regular potatoes? Swap them in for your potatoes and try sweet potato mash or wedges one night now that they are back in season! Mandarins have a super high vitamin C content – one cup of segments can provide 28% of the recommended daily intake. Vitamin C is great for fighting colds and cold prevention, which can be perfect when the weather starts to get cooler. Kiwi Fruit is high in dietary fibre. Dietary fibre can help improve digestive health! Did you know spinach is high in many vitamins and minerals? One of the key ones is folate, which is great for pregnant women!

Sweet potatoes and apples make a delicious soupy combination on p10. 7

PRODUCT REVIEW

simply fibre muesli

Simply Fibre Muesli is not only delicious, but packs a fibre punch too! Narelle created this muesli when she was practising as a Naturopath to support her patients with digestive issues, and was one of the first Food for Health products. Simply Fibre has the most fibre content of any muesli in the Food for Health range, with 16g per 100g. Fibre is great for digestive health as it promotes healthy movement through the digestive system. Featuring Australian oats, linseed, oat bran and psyllium husk, Simply Fibre Muesli contains all natural ingredients and, along with the rest of the Food for Health range, has no numbers on the ingredients list. Many cereals get a bad rap because of their high sugar content, but with only 1.2g of sugars per serve, Simply Fibre Muesli is a great breakfast if you’re wanting to cut down our sugar intake. This muesli has a delightful cinnamon flavour with a burst of almond love. Enjoy if with any milk or yoghurt of your choice, top an acai bowl or add it to a smoothie for a tasty nutritional boost… it’s a great way to start your day.

Kiwi Iced Green Tea 4 tsps green tea 1 tsp sweetener 6 kiwi fruit Small handful of mint leaves 200ml grape juice Juice from Â˝ lime

Place the tea and sweetener into a large bowl and pour 3 cups of almostboiled water (80 degrees) and infuse for about 4mins. Strain and leave to cool. Juice the grapes and place into a blender with all other ingredients and green tea infusion. Blend and pour into four glasses. Serves 4

Dairy Free recipe

Sweet Potato & Apple Soup 3 cloves garlic, whole 1 medium onion, diced 2 tbsp olive oil 4 cups chicken broth 2 medium sweet potatoes, peeled and diced 1 large apple, peeled, cored and diced 1 medium carrot, diced ½ tsp thyme Salt and pepper to taste

In a large pot, sauté the garlic and onion in the olive oil. Add the chicken broth and carrot and bring to the boil. Once boiling, add the diced sweet potato and apple and thyme. Let simmer until sweet potato and apple are soft. Transfer to a blender, add salt, pepper and cream and blend until smooth. To serve, sprinkle shaved pecorino and parsley on top. Serves 4

¼ cup cream Shaved pecorino and chopped parsley to serve

Gluten F ree recipe

A DAY IN THE LIFE OF NARELLE 6am:

3pm:

I wake up at 6 am everyday and head out for a run. It gives me a bit of me-time, clears my head and sets me up in the right mindset for the day. It also makes sure that I get some exercise in the day!

Our weekly team meeting happens in the afternoon. We like to all touch base every week and discuss what is happening in each department so we can all stay on top of things and the whole team is on the same page. If we have a win that week, we may have a sneaky champagne too! I think that you need to celebrate all wins – big and small, it keeps everyone invested.

After my run I have breakfast at home. At the moment I swap between my Chia and Cinnamon Fruit Free Clusters with 5:am Vanilla yoghurt topped with berries! If I am more organised, I’ll have my Liver Cleansing Muesli as a Coconut Bircher Muesli that I prepare the night before. I combine Liver Cleansing Muesli with some coconut milk, a squeeze of lemon topped with a handful of seeds – the recipe is up on my blog. I also like to add some seasonal fruits. Now that it's Autumn, grating apple and adding that to it is one of my personal favourites.

5pm: I am out the door! I am lucky enough to live in the Bayside area in Melbourne so my office is only 5 mins away from home. Between 5 and 6 I love to spend time with my kids. This might be kicking the soccer ball with Jack, or jumping on the trampoline with Millie! Sometimes we all go for a walk on the beach with the dog. Living in Bayside, means the beach is our backyard, so you’ll find us there plenty of times in the afternoon.

7am: I jump in the shower, and get dressed for the day before my children wake up around 7.30

8am: At 8am I’m getting Jack ready for school and Millie ready for her day. I like to give my kids a nutritious breakfast. At the moment, their favourite is my Blueberries, Vanilla and Teff Gourmet Protein Muesli, but that is constantly changing! Like my breakfast I usually top their breakfast with 5:am vanilla yoghurt and some berries. While they are eating breakfast I pack Jack's lunch for the day: ham and salad sandwich, 2 different fruits, a Food for Health Fruit Free Bar and carrot sticks with cheese are always staples in his lunchbox. Sometimes he gets a sneaky treat too!

9am:

6pm: It’s feeding time at the zoo!! AKA dinner time for the kids. Dinner for them changes all the time, recently they have been having plenty of the Sweet Potato and Apple Soup on page 10 or my kidfriendly savoury mince. These work well for me as I can make it on the weekend, then pop it in the fridge for them to have during the week! After dinner, its bath time for them! I’ll usually spend time reading them a book before bed and it's lights out at 7.30!

8pm:

Time for school drop off! Millie is usually at home with her nanny during the day, so every day is different for her. I drop Jack off at school and head into the office. No two days are the same in the office – production meetings, marketing meetings and budget meetings! I am always on the go, #girlboss life.

1pm: I choose to not have a lunch break, and eat while I work so that I can leave the office at a reasonable time to be home with my children! Usually I’ll have a tuna and salad wrap for lunch made by my chief wrap maker/sales manager in the office (thanks Melinda!!).

After the kids are in bed, I'll make some time for myself to have dinner. Dinner for me usually rotates between lamb and feta salad, fajitas or a stir fry. After dinner it's back to work for me. My husband works late a few nights a week so I find that between 8.30 and 10.30 most nights I have time to get work done!! I find this is a really productive time for me, so my team are used to my late night emails. J

11pm: Bed time… and then the craziness starts again in the morning.

High in Vitamin C

Beetroot & Corn Salad 2 bunches baby beetroot 6 cloves of garlic, whole 2 tbsp olive oil 1 tsp pink Himalayan salt flakes 200g baby spinach leaves 100g goats cheese 2 cobs of corn Âź cup balsamic glaze 1 pkt Food for Health Goodness mix 1 mandarin, peeled and segmented

Preheat oven to 180Â°C. Remove the leaves from beetroot. Combine the whole beetroot, garlic cloves, salt and oil and wrap in alfoil. Place on baking tray and in oven. Bake for 45 mins, or until tender. Remove husk from corn and grill with a little bit of butter or oil until bright yellow. Remove kernels from the cob with a sharp knife. Once beetroot is cooked, wear gloves and remove the skin. It will just slide straight off when it is cooked, the inside will be super shiny. Cut into halves. Keep the garlic, it will be super soft and delicious by now. Place the spinach, beetroot, roasted garlic gloves, corn and goodness mix in a bowl and mix. Top with goats cheese and mandarin. Finally, dress with balsamic glaze. Serves 4

Quinoa Soft Tacos with Corn, Tofu & Spinach

Tacos 1 cup quinoa flour ½ tsp garlic power ½ tsp onion powder ½ tsp salt 1 tbsp fresh thyme, chopped ½ cup water ¼ cup bi-carb soda 4 eggs

Vegan friendly recipe

Filling 1 tbsp oil 1 block firm tofu, diced 1 cob corn with kernels removed 1 tbsp thyme ½ tsp salt ¼ tsp chilli powder 1 tsp smoked paprika ½ tsp garlic power ½ tsp onion powder 100g baby spinach

Combine all ingredients for the tacos in a bowl and whisk until fully combined. Preheat a flat frypan on a medium heat and spray with oil. Using a ¼ cup measurement, pour mixture onto pan, to make small, thin round tacos. When bubbly, flip onto the other side using a spatula. Continue until all the mix has been cooked. For the filling, pan fry on a medium heat the tofu, corn and all spices until cooked. Stir through the baby spinach at the very end. Fill the tacos with the mixture and top with your favourite toppings to serve. Serves 8

GUEST RECIPE CREATOR Q&A – ELYSE LAGOS Elyse is a Holistic Nutritionist at The Natural Nutritionist with a deep passion for whole foods and the nourishment it provides our bodies. Her mission is to help people establish a positive relationship with food and strip away the confusion, giving individuals the skills to enjoy simple and delicious food and embrace the most amazing version of themselves She has a special interest in digestive health, poor immune health, fatigue, stress and weight loss and focus' on discovering the root cause of dysfunction in order to achieve optimal wellbeing for a healthy mind and body. Elyse is also passionate about the power of movement and mindfulness, teaching yoga on her weekends in Bayside, Melbourne.

Why did you decide to study nutrition?

My endeavor to become a nutritionist began from my love of cooking. I spent hours in the kitchen creating delicious meals and baking decadent sweets, however I soon began to realise that although the food tasted great, it wasn’t necessarily great for my body. Digestive issues became a common occurrence and that’s when I began delving into the world of nutrition, turning not so healthy meals into nutritious, gut-friendly foods, using nothing but wholesome ingredients and noticing the beneficial changes within my body. I shared my journey through instagram and knew that if I could turn my passion into a career, helping others experiencing similar health issues and improving people’s quality of life, I would be fulfilling my dream job and that’s exactly where I am today.

T ell us a bit about your approach to health and wellbeing.

Achieving optimal health and wellbeing is really about getting back to basics and looking at all aspects of your lifestyle. Taking simple steps including nourishing your body with whole foods and eating as close to nature as possible while staying hydrated, prioritising sleep and moving your body regularly are the keys to ultimate health and happiness.

What is your go to meal?

What is your favourite food for health product?

My nourishing breakfast bowl. It’s loaded with leafy greens, an abundance of healthy fats and protein and takes only a few minutes to prepare. I simply sauté some kale and spinach in coconut oil, serve it up with a couple of eggs and smoked salmon and top with pumpkin seeds and a drizzle of lemon juice. Yum!

It would have to be the Chia and Cinnamon Fruit Free Clusters. It’s my go to breakfast when I’m short on time, I pair it up with some natural Greek yoghurt and berries. It’s the only ‘fast food’ you’ll see me eating!

hat is your number one piece of advice for W somebody wanting to follow a healthy diet?

Fuel your body as nature intended and stick to nothing but whole foods. These are the most nutrient dense foods on the planet that allow your body to thrive. You wouldn’t fill your car with bad petrol so why would you do the same to your body?

T ell us a bit about your work as a nutritionist, and how you help people overcome their digestive problems, immune health concerns, fatigue and stress.

The first line of treatment begins with real food education and making sure my clients are equipped with the skills to get the most nourishment from their diet. I specialise in digestive health as your gut is the foundation of true health, not only physically but also mentally. Poor immunity, low energy and stress levels often co-exist and can also be a result of a compromised gastrointestinal tract. No treatment plan is suited to everyone and I work to discover the underlying cause of dysfunction in order to restore and optimise all areas of health.

Elyse Lagos @realfo odnutritionist

To book a consultation with Elyse or to find out more about The Natural Nutritionist, visit: www.thenaturalnutritionist.com.au.

GUEST RECIPE

Raw Raspberry Tarts For the base: ½ cup roasted almonds ½ cup Food for Health Liver Cleansing Muesli ¼ cup shredded coconut 4 tablespoons rice malt syrup 3 tablespoons coconut oil, melted

Raspberry filling:

Combine almonds, muesli, shredded coconut, rice malt syrup and coconut oil in a blender. Blend until a crumbly texture forms. If you are not using a silicon muffin tray, lightly grease your tray with coconut oil, cut thin strips of baking paper and lay them in the slots. This makes removing the tarts easier, as you can use the tabs to pull each tart. Scoop heaped tablespoons of the mixture into each muffin slot and press down with fingers or the back of a spoon. Place in the fridge to set.

1½ cups cashews, soaked for 6 hours prior or overnight.

Add the raspberry filling ingredients into a blender and mix until smooth.

1 cup fresh raspberries

Divide the filling evenly into each muffin slot and top with shredded coconut.

⁄3 cup coconut oil

¼ cup rice malt syrup 1 teaspoon vanilla extract Juice of 1 lemon Pinch of salt

Place in the fridge to set (if you want them to set quicker, place in the freezer for 3-4 hours). Take the tarts carefully out of the muffin tray and keep frozen or refrigerated until ready to serve!

Gluten y ir a D & F ree

Cabbage Slaw ½ purple cabbage, finely sliced ½ green cabbage, finely sliced 1 medium carrot, julienned or grated ¾ cup slivered almonds

In a small bowl, combine all ingredients for the dressing. Combine thoroughly.

½ bunch shallots, finely chopped

Drizzle the dressing all over the slaw and mix through, coating the whole salad lightly. Season to taste.

Dressing

Serves 6

1 clove crushed garlic ½ tsp ground paprika ¼ tsp ground chilli ½ tsp ground cumin ½ tsp salt 3 tbsp lime juice ¼ cup olive oil

In a medium bowl, combine cabbage, carrot, almonds and shallots.

Chai Tea 12 cardamom pods, lightly crushed

4 star anise, crushed

½ tsp dried pink peppercorns

2 cinnamon quills, crushed

½ tsp black peppercorns

4 dried ginger slices

1 tsp fennel seeds

½ cup (50g) loose-leaf black tea

½ tsp coriander seeds

Warm milk and honey, to serve

½ tsp whole cloves

Toast the spices in a dry frypan over a medium heat for 3-4 minutes, until fragrant. Transfer to a bowl with the black tea. Divide the mixture among 10, squares of muslin cloth and tie with kitchen string. To make tea, use one tea bag and brew with ¾ cup boiling water and ¼ cup of warm milk. Add honey to taste. Serves 10

Low in Fructose

Gluten F ree recipe

Chickpea Brownies 150g butter or coconut oil 175g dark chocolate 240g coconut sugar 50g chickpea flour 50g rice flour 2 eggs ½ tsp baking soda ¼ tsp salt 1 pkt Food for Health Dark Chocolate Mini Bites

Preheat oven to 160°C. In a saucepan on a low heat, place the butter and dark chocolate. Heat until melted and fully incorporated. In a separate bowl, place the coconut sugar, chickpea flour, rice flour and baking soda. Fold the melted mixture into the flour. Whisk eggs and add to the mixture. Stir until fully combined. Fold in the Food for Health Mini bites. Place in a lined lamington tray and back for 40-45min, or until fully baked. Serves 12

Fig & Apple Crumble 5 green apples peeled, cored and diced 5 fresh figs diced ½ cup coconut sugar

Preheat oven to 180°C. Place the diced apple, diced figs, coconut sugar, lemon juice and cinnamon in a large bowl and mix to combine.

2 tbsp lemon juice

Transfer the mixture to a large oven-proof dish.

½ tsp mixed spice

To make the crumble topping, place the flour, coconut sugar, cinnamon, muesli and butter/coconut oil in a large bowl and mix until just combined.

Coconut ice cream to serve

Crumble 1 cup coconut sugar

Spoon the crumble mixture over the apple and place the dish on a large baking tray. Bake for 40-45 minutes, or until the crumble is golden and the apples are soft. Serve with coconut ice-cream.

1 tsp mixed spice

Serves 8

2 cups plain flour

1½ cups Food for Health Simply Fibre Muesli 225g butter or 150g coconut oil, melted

Full of l Seasona F ruits

AUTUMN HEALTH TIPS – THE FODMAP DIET One of the questions I’m asked most is to clarify exactly what the ‘FODMAP’ diet is. Most of my products carry the ‘FODMAP friendly‘ symbol but it’s only just starting to gain greater awareness. It’s being recommended more and more as a way to aid digestive complaints associated with Irritable Bowel Syndrome (think abdominal pain, bloating, diarrhoea and constipation, excessive gas), but plenty of people without a formal diagnosis have found relief as well. The strange name is actually an acronym for (wait for it, it’s a mouthful!) Fermentable Oligosaccharides, Disaccarides, Monosaccharides, And Polyols. They’re big names for a group of sugars, sugar alcohols and non-digestible fibres that are found in foods either naturally or as food additives. Lactose is the natural sugar found in dairy, for example, and fructose is the sugar found in fruit. Sugar alcohols include the sweetener sorbitol which is often added to confectionary, cough syrups and diet foods. There’s solid research to suggest that cutting these out has a big impact on people with intolerance to one (or more) of these sugars. The challenge is in knowing which sugar (or combination of sugars) is the culprit in the first place, so most people start by cutting them all out and slowly reintroducing them one by one to get a handle on where the issue lies. The FODMAP logo is featured on products that have been lab tested and shown to have no-to-low levels of FODMAPs. If you’re following a low FODMAP diet, you can safely eat most of the Food for Health range (there are only a few products that don’t meet the requirements). Just be sure to look for the logo on pack!

Snacks:

Try one of our bars! So many of them are FODMAP friendly including: • • • • •

Fruit free bars Cinnamon, hazelnut & Chia bars Coconut, cacao & chia bars Vanilla, blueberry & teff bars Cacao, vanilla & chia bars

• Coconut, almond and chia bars

Dinner:

• V egetables like broccoli, pumpkin and potatoes with a protein is always an easy and carefree option! • FODMAP friendly pasta – use gluten free pasta and make your fave sauce without the onion or garlic (try Cobram’s garlic oil to replace garlic!) • Stirfries loaded with meat and green veggies is the perfect, quick, low FODMAP and healthy. Serve it on brown rice and you have a filling, delicious and nutritious dinner. I understand how hard it can be first starting out on the FODMAP diet, so I hope these handy hits get you on the right track. Happy gut health to you!!

I know how difficult it can be to find meals that are FODMAP friendly – so here are a few of my favourites:

Breakfast:

Pick one of our Low-FODMAP mueslis! We like to pair them with a FODMAP friendly milk – lactose free milk or almond milk or a lactose free yoghurt or a coconut yoghurt! Delicious. Our FODMAP friendly mueslis are: • Chia & Cinnamon Fruit Free Clusters • Simply Fibre Muesli • Blueberries, Vanilla & Teff Gourmet Protein Muesli

Lunch:

Grab a fresh salad filled with leafy greens, lots of veggies, protein and complex carbs such as quinoa or brown rice. You can also use leftovers from any of your FODMAP friendly dinners for your lunch the next day.

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