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  • Basic but beautiful quality ingredients and yummy big flavours in
    20 hours ago by brownpapernutrition Basic but beautiful quality ingredients and yummy big flavours in my TERIYAKI ROAST VEGGIE BOWL. Roasted a combo of pumpkin, capsicum, eggplant, zucchini and carrot, then added the home made teriyaki sauce - recipe below - and popped back in oven to caramelise it (kinda - not sure of clever cooking word!) for about ten minutes. Served up with some boiled free range eggies for protein and delishhhh avocado for healthy fats - BALANCE! Will write full recipe soon! So stoked at the fresh food coming in our weekly box from  @thegoodbunch  TERIYAKI SAUCE: 4 TBSP TAMARI 1 TBSP HONEY
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  • Im a big believer that food can be your medicine
    2 days ago by brownpapernutrition I’m a big believer that food can be your medicine and that foods such as these are vital to support your health at this time. Those foods rich in Vitamin C, zinc, beta glucans, Vitamin D and other immune boosting nutrients. However, sometimes it can be tricky to pack it all in, which is why I have teamed up with  @melrosehealth  to talk about what we can do to boost our nutrient intake in the body and have our immune system firing for the cooler months ahead of us. Incorporating a powdered Vitamin C with all of the above nutrients

Batch cooking ideas and my simple red lentil dhal recipe

It’s coming into the cooler months of the year in my home town which means a few more warming dinners and dhal is one of my favourites. I tend to make up a batch of this when I can, we eat some, and I freeze the rest in portions which makes life THAT MUCH EASIER on the nights when I don’t have time to cook but want something wholesome all the same.

If you have a buddy who loves getting in the kitchen, then batch cooking swaps over autumn and winter are a simple way to save yourself time in the kitchen, whilst still having variety in your meals and abundant nutrition. Choose a recipe or two each to make on the weekend (to serve 4), cook, portion, and swap half with your mate! Swapping means you’ll have most weeknight meals sorted for 2 weeks and I haven’t heard anyone ever complain about that.

Some delicious batch cook ideas for you:

  • minestrone soup
  • sweet potato lentil curry
  • chicken noodle soup
  • vegetarian lasagne
  • coconut pumpkin soup
  • chicken or vegetarian pie with cauliflower topping
  • green pea curry
  • bolognese – meat based or vegan with lentils
  • mexican chilli – meat based or vegan with beans and mushrooms
  • burgers – vegetarian, chicken, meat
  • lamb tagine

And for dry / quick breakfast and snack options consider batch cooking, slicing, portioning these:

  • quinoa, buckwheat or sweet potato bread
  • bliss balls
  • cookies made with almond meal
  • slice – salted nut free caramel or my healthy snickers

Of course jump on over to the FOOD category of the blog and my RECIPES more inspiration…

I think there are so many great ways to do this but I’m sure you’ll discover you’re own as you go along! To get you started, be sure to try my simple red lentil dhal, delicious served with brown rice and some steamed broccoli.

SIMPLE RED LENTIL DHAL 

Gluten free : Dairy Free : Nut Free  : Vegan / Plant based

Serves 4

400g dried red lentils, well rinsed

2 tablespoons coconut oil

1 small brown onion, finely chopped

3 garlic cloves, chopped

1/2 teaspoon curry powder

1 teaspoon ground cumin

1/2 teaspoon fenugreek seeds

pinch chilli flakes, if desired

1/2 teaspoon ground cinnamon

1 1/2 teaspoons ground turmeric

pinch of sea salt

400ml can BPA free, organic coconut milk

 

To serve: Fresh coriander, brown rice, steamed broccoli

Heat a large saucepan on stove, add coconut oil, melt, then add onion, garlic and spices, cover and cook for 2-3 minutes, remove lid and cook a further 2 minutes. Add rinsed lentils, coconut milk and 2 3/4 cups water. Bring to a simmer, stirring occasionally for 25-30 minutes, or until the lentils are almost tender. If the mixture begins to stick then just add a little water. Season with a pinch of salt. Serve with cooked brown rice, steamed broccoli and fresh coriander.

Jacqueline Alwill

Jacqueline is an Accredited Nutritional Medicine Practitioner specialising in family and early childhood nutrition and gut health. She writes for several media publications, hosts a regular nutrition segment on Channel 7 and in 2016 published her first book, "Seasons to Share" (Murdoch Books). Jacqueline is passionate about working with corporations and brands to support and educate their community and audience and is currently a media spokesperson and ambassador for Remedy Drinks, Eimele Australia, Woolworths, Kitchenaid and Nutrition Director at Bondi Bubs Wholefoods. She is mum to Jet and outside her working hours you'll find her with her family in the surf, on the beach, or out and about in nature.

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