Living Healthy - Summer / Autumn 2023

Welcome to the summer edition of Living Healthy. I hope everyone had a happy and restful festive season and are refreshed and ready to go for all that 2023 will bring. As you all know, a lot has happened since our last edition and I thought I would take this opportunity to give you some more information about the sale of the Health Fund to HBF.

In November we announced that HBF had entered into an agreement to purchase Queensland Country Health Fund from Queensland Country Bank. This announcement was preceded by a thorough and lengthy negotiation period to ensure all parties affected by the sale had their needs addressed.

For Queensland Country it was important that the purchaser of the Health Fund was member owned, was not for profit and had a member centric view of business. It was also important that the fantastic Queensland Country staff were looked after and that the sale would provide the bank with the necessary funds to enable its continued growth.

The sale negotiated with HBF ticked all of these boxes.

On the next page, there is an article about who HBF are and I encourage everyone to read about their 80 year journey as a proud member centric, not-for-profit organisation.

From the Executive Manager

I don’t want to steal the thunder of that article but it is important to point out that HBF are a significant organisation focused solely on Private Health Insurance. Their financial strength and position as the 5th largest Health Fund in Australia means that our members will be able to benefit from greater resources than ever before.

Queensland Country Health Fund is a successful business, although it lacks the scale to fully invest in the systems that it requires to continue to be competitive in the future, having HBF as the parent company alleviates this problem.

HBF also realises that Queensland Country Health Fund is a much-loved organisation and they are very focused on member outcomes and that is why the Queensland Country Health Fund brand will continue for the foreseeable future. It is also why there will be no changes to products for existing members (except those that would normally occur as we continue to review the benefits and premiums in our usual way). Likewise, our dental practices will continue to operate as they are currently, with the same friendly staff and levels of service our Members expect.

Our staff were offered positions to continue within their current roles to ensure that Queensland Country Health Fund could continue to operate as is, which was a great outcome. When you call or interact with Queensland Country Health Fund staff they will continue to be based here in North Queensland.

Our staff are excited about the opportunities working for a great organisation like HBF will provide and will continue to offer all our Members the level of service that they are used to.

In short for our Members and staff, the only change is that we are no longer owned by Queensland Country Bank.

I look forward to giving you all further updates in future editions of Living Healthy and want to thank you again for your continued support of Queensland Country Health Fund.

Healthy Regards,

Glenn Seri Executive Manager

from HBF Hello,

There's a new quokka on the block! As you may have just read, back in November we announced that Queensland Country Health Fund is set to join HBF Health Insurance and thought this was a great time to tell you a bit more about this health fund - which has recently been awarded Australia’s Most Trusted Health Insurer 2022!*

Who is HBF?

 Member-first since 1941. As one of the largest not-for-profit health funds in Australia and with no shareholders to pay, HBF can focus on giving more back to members.

 Experts in navigating the health system. With over 80 years’ experience supporting members with their health and wellbeing, HBF understands the complexities of the health system and the importance of support while navigating it.

 Community-focused, here for health. HBF supports initiatives that will make a tangible difference to the health of Australians, through a well-established Community Partnerships Program and local community grants.

 1.1 million members and counting. A milestone that means the world.

HBF is excited to continue its journey beyond the land of the quokka, and into rural areas of Australia. By taking this step with the same member-first values Queensland Country Health Fund has cared for, there’s no doubt the journey will be one based on trust and support.

Thank you for joining us as we provide more people with affordable health insurance and wellbeing-focused support.

Health hacks from HBF:

Good health starts with good habits - here are some tips from HBF and their team of wellbeing experts.

 Eat the rainbow: Reap the most nutrients from every meal by increasing your intake of fruit and vegetables.

 Exercise for better sleep: Exercise helps your body to feel sufficiently fatigued and relaxed, plus it’s a proven method of stress reduction to help you seek slumber easier.1

 Connect with people to boost your wellbeing: Simply shaking hands or giving a high-five is enough to release oxytocin, plus social connection can even boost your immune system.2

 Slow down and smell the gum leaves: A daily meditation practice could be your key to better focus, more creativity, and managing symptoms of some health conditions, such as high blood pressure, anxiety, depression, heart disease, and pain.3

To learn more about HBF’s history, visit hbf.com.au/about-HBF

*As recognised by the Roy Morgan Net Trust Survey 2022

Effective Hydration (

James Jensen Functional Medicine Practitioner, Australian Nutrition Centre

We’ve always been told to keep up the fluids, especially during these hot, humid summer days. You might find yourself reaching for the water bottle more often, but do you ever find yourself still feeling thirsty and despite drinking a substantial amount of water?

Are you feeling drained, a bit like your battery is flat and you’ve got just enough charge to maybe make it to the end of the day? Let’s take a closer look at why you might be feeling this way, despite your best efforts at keeping a healthy and active lifestyle. Hold tight, we’re going to get scientific here!

Our bodies operate on electrochemical reactions. The food we consume contains essential minerals that fuel these reactions. If we meet our daily requirements of these essential minerals, our “body battery” can be said to be fully charged. If you have a deficiency of a mineral, then you can be left with a “drained” battery.

This is how one of my clients described it to me. I had to learn more about why he was feeling this way. He said he exercises every day, sweats like an animal, works part of the day outside and sweats some more. I could see vertical ridging on his nails and his tongue had a crack/line down the middle. All of these were signs of low mineral content. Moreover, he said he drinks around four to five litres of water a day. Drinking plenty of water, while important for hydration, can also lead to dilution of your essential mineral content, which can cause you to feel drained. Your body also loses a lot of these electrolytes and fluids through sweat when you exercise, or in the case of a hot summer day, just existing outside of an airconditioned room. We need to replace the electrolytes as well as the fluids.

So how do we keep everything in balance?

• Eating plenty of fruits, vegetables and other foods rich in essential minerals will help replace lost electrolytes. The fibre and minerals will also help your body absorb the water into your cells.

• Sports drinks will replace the electrolytes lost through sweat. Especially after intense exercise, they can help you stay hydrated and keep your electrolytes in balance. However, these are usually full of sugar so be careful how much you consume.

• Supplementation can also benefit you but as always, make sure you seek advice from a health practitioner.

Remember, water is important for hydration, especially for any heavy sweaters, but so is keeping on top of your essential minerals to make sure your hydration is effective! If you’re still feeling flat, it’s best to see your health professional to find out if anything else might be at play here.

2023 ProductReview Award

Last December, Queensland Country Health Fund was named as the winner of the 2023 ProductReview Awards for the Health Fund category, achieving a rating of 4.8 out of five stars and feedback on their outstanding service and value for money health insurance from hundreds of happy Members.

The ProductReview Annual Awards highlight products and services that have been well regarded by the ProductReview.com.au community and represent the best and most reliable purchasing choices available to Australian consumers.

ProductReview annual awards highlight top performers in the most popular categories and are determined based on various factors including overall rating, overall review count, rating in the last 12 months and the review count in the last 12 months.

The ProductReview team looked at the data of over 40 health insurers and Queensland Country Health Fund came out as one of the top performers in our Health Insurance category.

We were extremely delighted to be recognised by our Members and the award win is a testament to our commitment to providing value for money and great customer service to our Members. We’re especially pleased that reviewers have recognised the outstanding service they have received from our Member Support Officers and our easy claims process, as one of our core values as an organisation is to put people first. As a member-focused health fund, we are committed to continuing to reinvest our profits back into our products and services to help our Members live better, and it is pleasing to see the continuing trend of consumers choosing a mutual for their health insurance needs.

We’d like to thank each and every Member who has taken the time to provide a review and helped us to receive this acknowledgement as one of the highest rated health funds on ProductReview. Not only do these reviews assist other consumers with determining if Queensland Country Health Fund’s products and services are a good fit for their personal needs, but it highlights the incredible support our staff offer Members every day.

Following the announcement our team celebrated the award win with a well-deserved morning tea and cake.

Dental care that will make you smile

Queensland Country Dental provides high quality, patient focused dental treatment for the whole family.

To enable our Members to improve their oral health (and as a result their general health) we offer preventive and diagnostic treatments at no or low gap for Members of Queensland Country Health Fund with extras cover.

Some of the services our practices provide:

• Comprehensive examinations for the whole family, including children's dentistry

• Digital x-rays and photographs

• Preventive treatments such as scale and clean

• Mouthguards for adults and children

• Patient education, such as oral hygiene instruction and dietary counselling

• Dental hygiene treatment

• Full range of restorative treatments such as composite (tooth coloured) restorations (fillings)

• Teeth whitening

• Endodontic (root canal) treatment

• Crowns and bridges

• Metal and acrylic dentures

• Extractions

• Cosmetic dentistry

• Emergency dentistry

Queensland Country Dental is committed to providing excellent dental care, focused on patient safety and also continuous quality improvement within the practice environment.

If you're not sure what your level of cover is, or how much you've got left to claim on your dental benefits this year, you can easily check by logging into the Mobile App or Online Member Services.

To book your appointment contact your local practice. Our experienced team look forward to welcoming you!

If you're not in Townsville, Mackay or Mount Isa, visit queenslandcountry.health/premierprovider to find out more about our Premier Provider Network to see if we have a preferred provider near you.

Knee Pain

by Physionorth

Have you ever had a cold and suddenly wished you had appreciated your ability to breathe easily before your nose was congested?

Waking up with knee pain can be a similar experience, and you might suddenly wish you could return to a blissful time when simple activities such as walking, kneeling to play with their pets, getting out of the car and playing sport were easy and pain-free.

Knee pain can turn simple, everyday tasks into frustrating and uncomfortable challenges. It can be a debilitating pain to experience, but there are many strategies to reduce pain and improve flexibility and function in the knee – and physiotherapist and exercise physiologist are here to help.

How your knee works

Your knee is the largest joint in your body, and has several complicated moving elements.

It has four main parts:

• Bones

• Tendons

• Ligaments

• Cartilage

Your knee joint connects four bones, your femur (thighbone) your two shinbones, and your kneecap. Tendons connect all of these bones to the muscles in your legs.

The bones are then all held together by ligaments, which are a type of very strong connective tissue. These bones are covered by a firm, thick, slippery tissue called cartilage, which acts as a shock absorber and supports the bones to glide smoothly against each other as you bend your knee.

You begin to experience that frustrating knee pain when one of these structures has an issue –there can be many possible causes of injury or illness, and the type of pain that you experience will be affected by the structure in your knee that is affected.

Causes of knee pain

Knee discomfort or pain may feel like sharp pain, stiffness, throbbing pain or tenderness. Knee pain is most frequently caused by injuries such as a dislocation or torn ligament, or by a medical condition such as arthritis.

Common knee injuries include:

• Sprains

• Strains

• Tears

• Dislocations

• Fractures

Common conditions that cause knee pain include:

Osgood-Schlatter’s disease

This condition affects children and adolescents, usually during growth spurts. It causes inflammation underneath the kneecap, which can become swollen and painful after exercise. It typically resolves on its own, unlike other common conditions – but it is still worth seeing a physiotherapist because this disease can benefit from pain management and strategies that provide relief in the meantime.

Osteoarthritis

This is one of the most common causes of knee pain and is a type of degenerative joint disease wear and tear on the joint. It occurs when the cartilage in your joints deteriorates and it can be very painful, because the bones grate against each other without the adequate protection that cartilage provides. This mostly affects people aged 50+ and can cause tenderness, stiffness and pain.

Tendonitis

Tendonitis refers to inflammation of tendons. When the tendons in your knees become inflamed, they can become very painful when you move your knee. This inflammation is often caused by overuse, leading to conditions such as jumper’s knees in people who regularly jump for sport.

Bursitis

There is a small fluid-filled sac in your knee called a bursa. This reduces friction and supports the joint as it moved. This sac can become inflamed as a result of overexercising, infection or injury, leading to pain, swelling and inflammation.

Diagnosis of knee pain

There are many potential causes of knee pain, so it is important to see a professional for a formal diagnosis. They can perform an assessment, speak to you about your medical history in order to investigate your symptoms to arrive at an accurate diagnosis. Once the underlying cause of your knee pain has been identified, you can begin treating the pain and discomfort at its root cause, rather than simply treating the symptoms.

Management and pain relief

Management of knee pain will vary according to the individual diagnosis that you have received, however many common causes of knee pain can be successfully addressed by physiotherapy and exercise physiology services.

Some common methods to treat and manage knee pain include:

• Assistive technology such as a cane, knee brace or walker

• Medication to reduce pain, swelling and inflammation

• Heat and cold therapy

• Weight loss

• Stretches designed by a physio to improve mobility

• Alternative therapies such as acupuncture

• Exercises to improve strength and mobility

• RICE, known as Rest, Ice, Compression and Elevation

In some severe cases, surgery may be recommended, but it is usually done as a last resort.

It’s important to note that you do not have to accept just living with knee pain – there is a lot that can be done to relieve pain, and support you to get back to more of what you love. Your recovery goals will be unique to you.

Physiotherapists are able to conduct thorough assessments to diagnose knee pain, and then devise an individualised treatment plan for you. They can advise on the use of assistive technology, rehabilitation and explore alternative therapies.

Our exercise physiologists are also often an essential part of the treatment team for a client who is looking to stay active while managing their pain and reducing the risk of further injury. An exercise physiologist can support you once you have your diagnosis and can develop exercise plans that build strength and mobility and that allow you to continue enjoying movement and building up fitness.

Chronic diseases…

what are they?

Chronic diseases are becoming more common within the community and are a priority for the health sector. With nearly half of the Australian population having at least one of the eight major chronic conditions, we thought we would share a quick overview of chronic diseases.

What is a chronic disease?

A chronic disease can be defined as a long-lasting condition with persistent effects. They are not usually immediately life-threatening, but overtime can become serious, shortening the life expectancy of a person. Social and economic consequences may also impact quality of life. These conditions can occur as one disease or alongside other diseases - many people experience multimorbidity, the presence of two or more chronic conditions at the same time.

There are many chronic diseases that affect Australians, the ones currently being addressed by the Department of Health include:

• Cancer

• Cardiovascular conditions

• Chronic eye conditions

• Diabetes

• Endometriosis

• Kidney disease

• Musculoskeletal conditions

• Neurological conditions

• Rare diseases

• Lung and respiratory

The most common conditions that pose health problems include arthritis, asthma, back pain, cancer, cardiovascular disease, chronic obstructive pulmonary disease, diabetes, chronic kidney disease, mental health conditions and osteoporosis. The Australian Institute of Health and Welfare regularly report on these eight conditions because actions can be taken to prevent them.

Management

With around 47% of Australians living with a chronic health condition and 37% of all hospital admissions related to these conditions there is a need for a change in the way chronic disease is recognised, treated and managed.

At Queensland Country we are committed to improving the long-term health and wellbeing of our Members. Our Care Navigation service provides a team of Registered Nurses who may be able to help eligible Members manage some of the more common chronic diseases. They can offer support and education with the following:

• Cardiovascular disease

• Diabetes

• Sleep Apnoea

• Arthritis and Osteoporosis

For more information about our Care Navigation service visit queenslandcountry.health/carenavigation

Additionally, we have also partnered with Healthily to provide an Online Health and Wellness centre for our Members with resources for some of the key topics visit queenslandcountry.health/health-and-wellness.

Sources: Health.gov.au and Aihw.gov.au

Premier Provider Network

Premier Provider

We pay the same benefits to all recognised providers of extras services and therapies, so there's no need to change your favourite dentist or optometrist.

However, we have agreements in place with certain providers under our Premier Provider Network to provide you with great discounts, so you get even more value for money.

When you visit providers in our Premier Provider Network, you'll get access to exclusive discounts and services if you have any of our extras covers. We've negotiated agreements with a number of dentists and optometrists across the State, with more being added regularly.

To find out more about the providers listed visit queenslandcountry.health/premierprovider

Optical Providers

Bernie Lanigan

Optometrist

Clearly.com.au (Coastal Contact Pty Ltd)

Eyecare Plus Charters Towers

Eyecare Plus Ayr Shannon Davies

Eyecare Plus Mount Isa

EyeQ Optometrists Mackay

Innisfail Optical

Judi Coey Optometry OPSM

Q Optical Network Specsavers

Stacey & Stacey

Optometrists

The Optical Superstore

Dental Providers

Far North Queensland

Cairns Family & Cosmetic Dental

Maven Dental Cairns City

Sundown Family Dental

North Queensland

Ayr Family Dental

Queensland Country Dental

Mount Isa

Queensland Country Dental

Townsville

Goldcity Dental Centre

ToothCare- WeCare

My Family Dental

Central Queensland

Hilton Dental CQ

My Family Dental

Queensland Country Dental Mackay

Sarina Dental Care

South East Queensland

BDF Dental

Brisbane CBD Dental Clinic

DentArana

Landsborough Dental Centre

Limestone Dental Group

Northern Territory

NT Dental

Smith Street Dental

Darwin Smiles

Queensland Country’s

Online Health and Wellness

At Queensland Country Health Fund we want to inspire you to live a better life through better health. We’ve partnered with Healthily and put together a group of online resources on some key topics. These include:

• Breast cancer

• Sleep disorders

• Type 2 diabetes

• Osteoarthritis

• Depression

• Pregnancy

• Prostate cancer

• Heart failure

• Families and mental health

• Adjusting to parenthood

Queensland Country hope these resources provide helpful information for our Members when you or a family member may be dealing with a serious medical condition.

Visit www.queenslandcountry.health/health-and-wellness today!

Our team have been working hard to help make some great improvements on our website and also our Online Member Services (OMS). Our new look website will be even easier to use and the OMS portal will reflect the look of our popular Mobile App. So make sure you keep an eye out for more details regarding this exciting website update.

SUN SAFETY AND EYE HEALTH by Specsavers

Living in Australia means that we can be exposed to dangerous levels of UV radiation when we’re outside, even when it’s not bright and sunny. While our eyelids are designed to protect our eyes, the skin around our eyes is very thin and contains fragile tissues that can easily be damaged by UV light.

UV damage to the eye and eyelid increases risk of serious conditions such as eyelid skin cancers, intraocular melanoma, conjunctival cancers, cataracts, macular degeneration and more. Read on for our top tips on protecting your eyes this summer.

1. Apply sunscreen on your eyelids and around your eyes: While the eyelid is designed to protect the eye, the skin is very thin and contains fragile tissues that can be damaged by UV light so it’s important to make sure you apply sunscreen to your eyelids and reapply it every two hours.

2. Wear a broadbrimmed hat: This will not only provide protection to your head but also your eyes, nose, ears and neck.

3. Wear sunglasses that have UV protection: For the best kind of protection, buy sunglasses that have polarised lenses as they

provide superior vision and glare protection in bright light. The best form of sunglasses for extended periods of ultraviolet (UV) light exposure are wraparound sunglasses. They are shaped to keep light from shining around the frames and into your eyes.

4. Be mindful of the amount of time you spend in the sun: The longer you spend outside, the higher your chance of experiencing sun damage. If you know you will be spending a long period outside, try to spend most of it in a shaded area.

5. Understand your family history: If you have a family history of melanoma or skin cancer, you could be at higher risk of developing those conditions.

6. Get your eyes tested regularly: The best way to understand if your eyes are healthy and free from damage is to visit your local optometrist. At Specsavers, we recommend that you get your eyes tested every two years, or every year if you’re 65 and over.

More generally: remember the SunSmart slip, slop, slap, seek and slide rule. When you’re outside, slip on sun protective clothing.

Accommodation Units Home away from home

Queensland Country Health Fund providing a home away from home when you need it most.

Often our Members need to travel to Townsville or Brisbane for medical or hospital treatment Many will be treated as outpatients, which means they will need to locate accommodation close to the hospital where they are to receive treatment.

Queensland Country Health Fund has helped meet this vital need by providing a complex of two bedroom, fully self-contained and furnished apartments in Pimlico (Townsville) and Auchenflower (Brisbane). Just a stone’s throw away from the Mater Hospital in Townsville and the Wesley Hospital in Brisbane.

These apartments offer comfortable, peaceful accommodation, in pleasant surrounds exclusively for our Members needing medical attention. McIlwraith on the Park can accommodate a maximum of six guests in each apartment. Roy Harris Place can accommodate up to four guests. For the comfort of current and future guests, smoking is not permitted inside the apartments, on the outside balcony or patio, or in the confines of the complex.

Eligibility requirements

Eligibility requirements apply for utilisation of the apartments. A minimum two month period of membership with Queensland Country Health Fund is required prior to booking. Documentation in support of your hospitalisation or medical appointment is required from your healthcare professional upon making your reservation. Please send all appropriate documentation to info@ queenslandcountry.health at the time of making your reservation. Terms and conditions of use, including eligibility, can be viewed via the online reservation system.

For more information or to make a reservation visit make a reservation visit queenslandcountry.health/units

We are all running low on time and looking for something to fit in to our schedule. Checkout this great 20 minute HITT workout by Zoe from Fitness with Zoe that you can fit in whenever, wherever no equipment required!

The workout consists of six sets, two exercises per set – Exercise 1 and Exercise 2. Each exercise must be done for 30 seconds. Repeat each set three times then rest for 30 seconds and move on to the next two movements. Each round is three minutes long with 30 seconds rest in-between.

Pulsing jump lunges left

Pulsing jump lunges right

Jumping touch downs

Zoe Huni Fitness with Zoe

Queensland Country in the Community

Townsville Running Festival

Our staff love getting out and active in our local communities. Queensland Country Health Fund has been a proud race sponsor of the Townsville Running Festival for many years and last August saw over 40 employees along with family and friends take part. Many staff joined in the Queensland Country Health Fund Corporate 5km event with some taking on other adventurous distance races including the Half and Full Marathon.

In addition to our wonderful staff participation, we were also lucky

enough to be part of a new initiative for the festival – reusable, foldable running cups. We supplied 1,000 for entrants in the Queensland Country Health Fund 5Km Corporate Challenge. We loved seeing these out on course in 2022!

Well done to all the staff who participated in the 2022 event and we are looking forward to 2023. Be sure to mark it in your calendar Sunday, 6 August 2023! For more information or to find out more visit townsvillerunningfestival.com

Hope in a Suitcase

JCU Townsville Fire

The 2022/23 WNBL season kicked off in November and the JCU Townsville Fire are back in action at their home court ‘The Fire Pit’. We are very proud to sponsor the team and the Queensland Country Health Fund Fire Academy once again and cannot wait to see what the rest of the season brings!

Can the girls make the finals and take it all the way?

2022 Christmas Appeal

Last year the team at Queensland Country Dental decided instead of spending money on gifts for each other they’d fundraise for a wonderful cause and make a difference for some children this year. The team put on a delicious bake sale with all funds

raised going towards purchasing some much needed items for children of all ages including shoes, clothes, towels, toys and more.

Stay up to date with us

After the latest news and stories from Queensland Country Health Fund?

Practise money mindfulness while managing your finances

With living expenses on the rise, managing your money has become even more important. Budgeting isn’t always easy, especially when emotions get involved. Here are some tips to help you change your relationship with money and get on track to achieve your financial goals.

TOP TIP #1 Check in on your attitude towards money

Become mindful of how you feel when you check your bank account balances. The focus is to understand the feelings you generally associate with money, particularly when it comes to your personal financial situation.

TOP TIP #2

Envision your financial future

Think about what you want your future to look like - from the house or car you want to own to the balance you’d like to see in your bank account. Lay all the cards on the table. Keep your emotional relationship with money in check while you do this.

TOP TIP #3 Start planning

Once you know what you want to achieve, start finding ways to make it happen. If you need some help with this, our SmartBudget account can provide support in simplifying your bill-paying process, and our Money Mentors can assist you with mapping out your budgeting plan.

To learn more about our Budgeting tools visit queenslandcountry.bank/budgeting-tools

10 of our favourite

recipes from over the years!

Mediterranean Chicken Bake

PREP 10 MINUTES / COOK 20 MINUTES / SERVES: 4

A super fast and easy to make, delicious and nutritious tray bake meal. Mid-week meals don't get a whole lot better.

Ingredients

500 g chicken thighs

2 red capsicums (large)

1 sweet potato (kumara)

1 red onion

2 tbsp olive oil - extra virgin

1 tsp dried oregano

1 tsp smoked paprika

1 lemon - zest

Sea salt and freshly ground black pepper - to taste

Lemony mayo

115 g whole egg mayonnaise (½ cup)

1 clove garlic - minced

½ lemon - juice

1 tsp honey

Sea salt and freshly ground black pepper - to taste

Method

1. Pre-heat the oven to 1800/3500 (fan-forced).

2. Finely slice the chicken, capsicums, sweet potato and red onion. Place on a large baking tray and drizzle over the olive oil. Add the oregano, smoked paprika, lemon zest, sea salt and pepper.

3. Toss together until the chicken and vegetables are evenly coated and arrange in a single layer on the tray.

4. Place the tray into the oven and bake for 20-25 mins until browned and the chicken is cooked through.

5. Now make the lemony mayo by mixing all of the ingredients together in a small bowl.

Serve

1. For a light meal, serve in a lettuce cup, tortilla or wrap with the lemony mayo and leafy greens

2. Or tossed through mixed greens (dressed with olive oil and lemon juice) for a delicious salad. I also like to add in olives and cherry tomatoes.

3. For a bulked up meal, it's lovely over rice, quinoa or cous cous.

4. Leftovers are fabulous in a wrap or as a salad for lunch.

Make-ahead

Re-heat in a low oven until just hot.

Store

Store in an airtight container in the fridge.

Variations

Onion-free

Replace the red onion with baby fennel.

Garlic-free

Replace the garlic with a pinch of cumin and cayenne.

Fructose friendly

Replace the honey with rice malt syrup.

Egg-free

Replace the mayo with natural yoghurt or Cashew Nut Cream.

Vegetarian

Replace the chicken with 300g of brown or field mushrooms. Plus 1 cup of cashew nuts or almonds (throw on the tray for the last 10 minutes of baking).

Vegan

See vegetarian variation. Replace the honey with rice malt syrup and and the mayo with cashew cream.

Sri Lankan Fish Curry

PREP 10 MINUTES / COOK

20 MINUTES / SERVES: 4

A mild, aromatic meal that even my fish fussy daughter approves. It's quick and easy to cook which makes it a fabulous mid week meal.

Ingredients

2 tbsp butter, ghee or coconut oil

1 onion – diced (large)

3 cloves garlic – chopped

4 cm ginger root – peeled, chopped

4-5 roma tomatoes – roughly chopped

1 tsp ground cumin

1 tsp ground coriander

1 tsp ground cinnamon

2 tsp ground turmeric

3 cardamon pods – bruised

Chilli flakes – to taste

1 tsp sea salt – or to taste

600 g firm white fish fillets (boneless and skin removed) cut into 5cm pieces

400 ml coconut cream

20 fresh curry leaves – optional

½ head brocoli – broken into small florets

75 g peas – fresh or frozen (½ cup approx.)

1 lime – juice

½ bunch/s fresh coriander leaves –chopped (to serve)

Serve Rice, quinoa or cauliflower rice (to serve)

Method

1. In a large pan melt your butter, ghee or coconut oil and sauté the onion over a low to medium heat until it is soft and translucent.

2. In a food processor or powerful blender chop the garlic and ginger. Add the tomatoes, cumin, coriander, cinnamon, one teaspoon of the turmeric and optional chilli flakes and puree until smooth.

3. In a small bowl combine one teaspoon of turmeric with one teaspoon of sea salt. Pat the fish with a paper towel and toss in the salt/turmeric mixture to coat.

4. Push the onion aside and sear the fish quickly on both sides (it doesn't need to cook through, just outside seared). Set aside.

5. Add the tomato puree from the food processor and cardamon pods to the onion and cook for 5 minutes, uncovered on a medium high heat (rapid simmer) stirring occasionally.

6. Add the coconut cream and optional curry leaves and simmer for another 5-10 minutes until it starts to reduce.

7. Gently add the fish, peas and brocoli to the sauce and allow to simmer for another 5 minutes.

8. Turn off the heat, squeeze over the lime juice and serve immediately.

Serve

With fresh coriander leaves, extra chilli and basmati rice or cauliflower rice.

Make Ahead

Re-heat in a pot over a low heat until just hot.

Store

1. In a airtight container.

2. Can be frozen if you’ve used fresh (previously unfrozen) fish.

Variations

Coconut-free

Replace the coconut cream with full-fat natural or Greek yoghurt.

Extra Vegetables

Feel free to add in or vary the vegetables in any way that suits.

Garlic and onion-free

Simply omit altogether. There is enough flavour in the curry already.

Vegetarian

Replace the fish with firm tofu or chickpeas. Both work really well with the flavours in this sauce. Serve with rice or quinoa to ensure a complete protein.

Georgia Harding Well Nourished

Gut-Loving Bbq Curried Chicken Thighs

PREP TIME: 10 Mins, Cook 10 Mins

SERVES: 4

Ingredients

4 organic, free-range chicken thighs

4 tbsp coconut yoghurt

1 tbs Bone Broth Concentrate

– Curry Flavoured if possible

1 tsp garam masala or curry powder

Method

1. Add the coconut yoghurt, Bone Broth Concentrate and garam masala to a small bowl then whisk until well combined.

2. Place chicken thighs into a large baking dish or bowl and add the coconut yoghurt/curry marinade. Use your hands to mix and ensure the meat is evenly coated. Cover and chill in the fridge overnight or for a few hours at least.

3. Grill on BBQ over medium heat - a few minutes each side until cooked through.

4. Serve with fresh coriander, extra coconut yoghurt and your favourite salads and side dishes.

James Jensen

Functional Medicine Practitioner, Australian Nutrition Centre

Vietnamese Lemongrass

Beef Rice Paper Rolls

Here is a recipe for delicious rice-paper rolls inspired by a recipe James Jensen tried and tested from taste.com.au. He has slightly altered the recipe to suit how he makes them at home and also included a few additional items including: Niulife sauce, apple cider vinegar and avocado. These rolls are a great snack and a healthy sandwich alternative for your kids’ lunchbox. You can also experiment with flavours and fillings to your liking.

Ingredients

500g beef rib fillet

¼ cup Niulife Fysh sauce

1 ½ tbsp brown sugar

2 garlic cloves crushed

1 stem lemongrass, pale section only,

bruised, finely chopped

1 long red chilli, finely chopped

Olive oil spray

100g rice vermicelli noodles

12 22cm diameter rice-paper sheets

1 large carrot, cut into matchsticks

1 lebanese cucumber, halved, cut into matchsticks

½ cup fresh mint leaves

½ avocado sliced

Dipping Sauce

2 tbsp Niulife Fysh sauce

1 ½ tbsp brown sugar

2 tbsp lime juice

1 tsp of apple cider vinegar

½ long red chilli, halved, seeded, finely diced

Method

Step 1: Place the noodles in a heatproof bowl. Cover with boiling water. Set aside for three mins to soak. Drain well.

Step 2: Stir the fish sauce, sugar, garlic, chilli and lemongrass in a jug until the sugar dissolves. Season. Place beef in a glass or ceramic dish. Pour over marinade, tossing to coat.

Step 3: Spray a large frying pan with oil. Heat over medium-high heat. Drain beef from marinade. Cook for three minutes each side for medium or until cooked to your liking. Transfer to a plate and cover with foil. Set aside for five minutes to rest. Thinly slice.

Step 4: To make the dipping sauce, combine the fish sauce, apple cider vinegar, sugar, lime juice and chilli in a jug.

Step 5: To prepare each rice paper roll, dip one rice paper sheet in a bowl of warm water for 30 seconds to soften. Drain on paper towel. Transfer to a plate. Arrange mint leaves, carrot, cucumber, avocado, noodles and beef along the centre. Fold in the ends and roll up tightly to enclose filling. Serve rice paper rolls with dipping sauce.

Mango & Passionfruit Chia Pudding

Shelley Grainger Managing Director of Nourishing Bites, North QLD Qualified Health Coach (Institute of Integrative Nutrition)

GF, DF, SF, VF

MAKES: 2 large or 4 small serves

PREP TIME: 5-10 mins

SET TIME: 2 Hrs or leave overnight in fridge

Ingredients

200g fresh or frozen mango (cut into small chunks)

100g fresh or frozen passionfruit

1 can of coconut milk or cream (400g)

1 tbs raw honey, coconut syrup or maple syrup

1/2 cup chia seeds

Suggested toppings: mango pieces, passionfruit, coconut yoghurt or whipped coconut cream, coconut flakes, chopped nuts, cacao nibs

Method

Place the mango, passionfruit, coconut milk or cream and sweetener in a high-speed blend and blitz until smooth.

POUR mixture into a bowl and add chia seeds. Whisk mixture for 2-3 minutes until it noticeably thickens.

POUR into bowls to set for 2 hours or overnight in the fridge. ADD desired toppings and enjoy!

Kymbo’s Salty Caramel Slice

Ingredients for the base

1/3 cup of almond meal

½ cup of walnuts

3 tbs coconut oil

2 tbs raw cacao

1 tbs maple syrup

For the caramel filling

1 ½ cups of dates

½ cup coconut milk

½ cup coconut oil

½ tsp pink salt

For chocolate topping

½ cup coconut oil

2 tbs raw cacao

1 tbs maple syrup

½ tsp pink salt (to taste)

Kymbo Westcott Owner, Born Wild Wholefoods and Espresso

Method

LINE a 20x10cm loaf tin with baking paper.

For the base

ADD all the base ingredients in to a food processor. Mix until combined.

Press mixture into the prepared tin, ensure it is pressed evenly.

Place the tin into freezer until set.

For the caramel filling

Using the food processor, add all the caramel filling ingredients and mix until completely smooth.

Pour this mixture over top of the base and return to the freezer.

For the chocolate topping

Using the food processor. Add the raw cacao, coconut oil and maple syrup, mix until completely smooth.

Pour the chocolate over the caramel filling. Shake the tin slightly to even it out.

RETURN to the freezer to set. SLICE and ENJOY!

Cleaned-up bubble bars

GF, DF, NF, EF

MAKES: 15 squares / PREP TIME: 15 mins / SET TIME: 2 hours

Ingredients

2 cups puffed rice or Rice Bubbles

1 cup desiccated coconut

2 tbs chia seeds

2 tbs cacao or cocoa powder

¼ cup coconut oil

½ cup honey

Extras

Liz Richards Mum and author Simple Nourishment simplenourishment.com.au

Method

LINE a medium baking tin with greaseproof paper.

IN a large bowl, combine the puffed rice, desiccated coconut, chia seeds and cacao. Mix together well.

PLACE the coconut oil and honey in a small saucepan and melt together on a low heat.

TIP this mixture into the bowl of dry ingredients and stir until everything is well combined.

PRESS the mixture into the lined tray and place in the fridge to set for at least two hours before cutting into bars.

Using ordinary Rice Bubbles rather than plain puffed rice will make these recipes sweeter. Must be kept in the fridge. Bars last for up to a week.

Shelley Grainger Managing Director of Nourishing Bites, North QLD Qualified Health Coach (Institute of Integrative Nutrition)

Spiced Banana

Muffins

MAKES: 12 muffins / PREP TIME: 20 mins / COOK TIME: 20 minutes at 175°c

Dry Ingredients

1 ¼ cups blanched almond meal

1 cup brown rice flour

1 tsp baking powder

1 tsp baking soda

3 tsp cinnamon

1 tsp ground ginger

½ tsp ground nutmeg

¼ tsp salt

¼ tsp xanthan gum

¼ tsp allspice (optional)

4 medium-sized frozen bananas (400g) (cut into small chunks)

2 large eggs (105 grams)

½ cup coconut sugar

¼ raw honey

1/3 cup olive oil

½ cup walnuts (optional)

Muffin tray with 12 muffin holders

Method

PREHEAT oven to 175 degrees Celsius.

PLACE all the dry ingredients in a large bowl and whisk until well combined.

BEAT eggs in a separate small bowl until light and frothy.

BEAT banana chunks in a large bowl until a thick cream is formed.

ADD beaten eggs, coconut sugar, olive oil and honey to banana mixture and continue beating until well combined. ADD dry ingredients to wet mixture and beat on a slow speed until well combined.

STIR through walnuts.

POUR mixture into muffin holders (about 95 gram into each holder).

BAKE in oven for 20 minutes or until top is golden and bounces back.

GF, DF, SF, VF

Self-saucing Chocolate Pudding

This Self-saucing Chocolate

Pudding is my healthy, low sugar take on the classic. A delicious, decadent chocolatey dessert.

Ingredients

80 g butter - melted

120 ml milk (½ cup) of your choice

1 large free-range or organic egg/s

2 tsp baking powder

2 tbsp coconut sugar or rapadura

2 tbsp cacao - unsweetened Dutch process or raw

115 g wholemeal spelt flour (1 cup) see gluten-free below

For the sauce

170 g rice malt syrup, honey or maple syrup (½ cup)

2 tbsp cacao - unsweetened Dutch process or raw 250 ml boiling water (1 cup)

Method

1. Preheat your oven to 1800 C/350°F (fan forced). Grease an 8 cup capacity ovenproof dish or four large ramekins.

2. In a food processor or blender mix together the melted butter, milk, egg, baking powder, coconut sugar and cacao until frothy and very well combined. TMXmelt the butter 1 minute, temp 80, speed

3. Add the milk, egg, baking powder, sugar, and cacao and mix 30 seconds, speed 5.

3. Fold through the spelt flour gently until just combined (don't over-mix or it will become rubbery). TMX - 20 seconds, interval speed.

4. In a large jug, dissolve the rice malt syrup and cacao in the boiling water.

5. Place the cake batter into the oven proof dish or divide between the ramekins.

6. Slowly pour the sauce over the back of a large metal spoon to cover the cake mix.

7. Place your dish or ramekin on a tray and bake for approximately 20 minutes for the ramekins and 30 minutes if using a large dish.

8. Serve hot out of the oven with double cream and berries.

Store

Best hot and fresh out of the oven but can also be stored airtight in the fridge.

Variations

Dairy-free

Use coconut milk and swap the butter for 80ml of macadamia nut oil or coconut oil. Serve with coconut cream.

Grain and gluten-free

Swap the spelt for half a cup of almond meal and half a cup of buckwheat flour.

Low-fructose

Exchange the coconut sugar for pure stevia (to taste).

Coconut-free

Choose rapadura as your sweetener.

Georgia Harding Well Nourished

Lunchbox Recipe

Turkey, Lemon & Feta Mini Meatballs or Sausage Rolls

This delicious Turkey, lemon and feta combination can be made into meatballs, sausage rolls or hamburgers. Both adults and kids love this recipe - its my go to for parties and celebrations.

Ingredients

500 g turkey mince (you can substitute chicken mince)

1 clove garlic - finely chopped or crushed

1 red onion (small) peeled and finely diced

2 tbsp fresh mint leaves (finely diced) or parsley leaves

1 carrot - finely grated

1 zucchini - finely grated

1 free-range or organic egg - lightly beaten

1 lemon - zest

30 g fresh breadcrumbs (¼ cup) see below for gluten-free

100 g feta cheese - crumbled or cubed (see below for dairy free)

Sea salt and freshly ground black pepper Method

1. In a large mixing bowl or food processor, simply mix all of the ingredients together until they are combined well.

2. Then choose your preferred dish from the options below.

3. Sometimes, I'll use half of the mix for sausage rolls and the other half, is made into meatballs for the next day's lunch boxes.

Thermomix Method

1. If you need to, make your breadcrumbs from a frozen slice of bread, 10 seconds, speed 6. Set aside.

2. Add your garlic, onion (halved), mint or parsley, carrot and zucchini (chunks) and chop, 10 seconds, speed 5.

3. Add the mince, breadcrumbs, egg, lemon zest, feta and seasoning and combine on reverse, 20-30 seconds, speed 3 (you may need to scrape the sides to help it along).

Mini-meatballs

1. Preheat your oven to 180°C/350°F (fan-forced).

2. With damp hands, roll small balls and place on a baking tray lined with baking paper.

3. Bake for 20-30 minutes or until cooked through and browning on top. Serve warm or cold.

I love these for the kids lunch box; either with a salad or vegetable sticks or as a wrap or fresh spring roll filler. Alternatively, you could add a lovely tomato puree and serve over pasta - spaghetti and meatballs!

Sausage rolls

1. Preheat your oven to 180°C/350°F (fan-forced).

2. Beat one egg in a cup with a tablespoon of milk.

3. Take a sheet of all-butter puff or short crust pastry and cut it in half (or better still make your own pastry). Careme brand have a fabulous wholemeal spelt puff pastry that is my personal favourite.

4. Place the mince mixture along the centre of each half. Brush one edge of the pastry with the egg wash and fold the pastry over the mince.

5. Place on a baking tray (seam side down). Top with a little more egg wash and sprinkle over sesame seeds.

6. Cut into approximately 5cm long rolls and bake for 20 minutes or until the pastry is golden brown. Serve warm.

7. Perfect party food or for a picnic or weekend lunch.

Tip

For green phobic kids, peel the zucchini and omit the parsley/mint (or just process it very finely so it can't be detected).

Make-ahead

Allow to defrost fully before re-heating/ cooking. Re-heat in a low oven until just hot. Store

Store in an airtight container in the fridge or freezer. All options can be frozen either raw or cooked.