Guacamole

Delicious as a dip with chopped raw vegies.

Ingredients

2 large avocados, chopped coarsely

1 tbsp coriander, finely chopped

1 large tomato, seeded and chopped finely

½ small red onion, chopped finely

2 tbsp lime juice

2 drops tabasco sauce

sea salt and cracked black pepper to taste

Method

Mash the avocado until smooth and combine with the other ingredients.

Makes 6 servings

 

Detox Juice

There's lots of controversy about juices and how good they are for you. Certainly juices are packed with nutrients, but some people make the mistake of drinking too many and juicing with fruit only. It's unlikely to make you fat but it will encourage sudden energy spikes followed slumps. Juice also lacks the fibre of the complete food, yet many of my clients respond well to a fresh juice taken before a high fibre breakfast to get the bowels moving. This juice tastes great and uses the smallest amount of fruit to sweeten. Try also to use organic where possible.

Ingredients

½ green apple

2 medium carrots

¼ lemon

¼ small beetroot

2 sticks celery

1 knob ginger

Method

Wash all the vegetables before juicing. Serve immediately.

Note : If buying fresh juice from a juice bar, ensure you visit one with a high turnover of produce. If the fruit and vegetables has been peeled and allowed to sit for any length of time, much of its nutritional value will be lost.

Makes 1 servings

 

Colon Cleanser

Flaxseeds are a highly effective laxative. In water the kernels soak up an incredible amount of water to form mucilage which provides gentle relief from constipation and congestion. Combined with prunes and fresh vegetables this juice is extremely palatable and very effective.

Ingredients

8 prunes pitted and soaked in 0.5 cup water overnight

2 tbsp flaxseeds, soaked in 0.5 cup water overnight

½ beetroot

3 stalks celery

½ lemon

1 carrot

Method

Soak the prunes and flax seeds in 1 cup water overnight.

Juice the beetroot, carrot, celery and lemon. Add the juice to a blender with the prunes, flaxseeds and water and blend until smooth.

Note: The sugar in fresh juice is from fructose, a natural sugar. It can accelerate the removal of alcohol in the bloodstream and gives sperm the energy to move. Fructose is better taken in the natural form of fruit and although it is available as a sweetener, in excess it may accelerate the aging process, and increase the risk of heart disease, kidney stones and irritable bowel syndrome.

Makes 2 servings

 

Broad bean, Avocado and Olive salad

This is truly a star salad and goes with anything. It uses the best of the best healthy ingredients and while high in fat, it's rich so you won't want to eat a lot. The effort here is merely in peeling the beans - fresh or frozen broad beans work equally well.

Ingredients

500 grams broad beans, cooked, with skins removed

½ cup kalamata olives, deseeded and halved

1 ripe avocado, deseeded and chopped into small cubes

1 lemon juiced

¼ cup olive oil

cracked black pepper

Method

Combine the broad beans, olives and avocado in a bowl. Toss through the lemon, olive oil and pepper and serve.

Note: If using frozen broad beans, cook from frozen. Bring a pan of water to the boil, add the beans and bring the water back to boil. Reduce to simmer for 2 minutes only (the packet will probably say 4). Rinse thoroughly under cold water before peeling.

Makes 4 servings

Beetroot and Apple Winter Salad

Combined with a grainy sourdough, hummus or the chickpea and avocado dip it's delicious. Studies have shown that beetroot can help reduce the risk of many cancers and may be beneficial in reducing LDL cholesterol.

Ingredients

2 beetroots peeled

2 green apples cored

½ lemon juiced

black pepper

Method

Grate the beetroot and apple on the thickest setting, and mix them together with the lemon juice and black pepper.

Tip: Wear gloves to protect the hands from the beetroot.

Makes 4 servings

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Deborah Harrison
Health & Lifestyle Educator
Phone: 0422 130 731

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