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Yummy Gluten Free Pea and Zucchini Fritters

Yummy Gluten Free Pea and Zucchini Fritters

by | Jul 20, 2023 | Immunity, Recipes

Woman with brain fog

These are an awesome breakfast, lunch or dinner and the leftovers are great cold the next day too and perfect for a picnic or a work/school lunchbox!  These are healthy, low carb, gluten free, low GI, dairy free and pretty yummy.

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Ingredients (for 12 fritters = 4 serves)

2 large zucchinis (approx 500g)

1 good pinch sea salt

1 cup chopped flat leaf parsley

1/2 cup chopped fresh mint

4 chopped spring onions

6 medium button mushrooms (these are mild flavoured – a strong flavoured mushie is too overpowering in this recipe)

3 organic free range eggs

1/2 cup besan (chickpea) flour

zest from 1 lemon

1 cup peas (frozen or fresh)

ground black pepper, to taste

1 tblsp olive oil

Method

Grate the zucchini and place it in a colander in the sink.  Add the pinch of sea salt and mix it through the zucchini gently with your hands.  This doesn’t seem like much salt but it’ll do the job very well. (The ‘job’ being to draw out the water.)  Leave the zucchini for 10 minutes while you prepare the other ingredients.

Chop the herbs, mushrooms and the spring onions finely and place into a large bowl with the peas, lemon zest and add the ground black pepper.

After the zucchini has had its 10 minutes of sitting in the salt, get your freshly washed hands in there and squeeze out all of the liquid.  You’ll be amazed at how much fluid comes out of this! As you squeeze out the fluid, pop each handful into the large bowl with the other ingredients.

Then add the lightly beaten eggs and the besan flour and mix it all together.  The mixture will be moist but should hold together ok.

Heat a non stick (preferred) fry pan with the olive oil over a medium heat and use your hands to form the mixture into it’s first fritter.  These fritters are quite soft but they should hold together well in the pan. You can add extra flour if you need to hold them together.

Cook these for about 2 minutes on each side or until golden brown.

Serve with a smashed avocado with organic feta, roasted cherry tomatoes, spinach, salsa, sweet chilli sauce, whatever you like really.  The flavours in these fritters lend themselves well to Thai, Mexican or Mediterranean sides – so go for it!

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Susie Garden | Clinical Nutritionist & Naturopath

Are you a woman feeling stressed, flat and experiencing the challenges of peri/menopause?
It’s time to reclaim your youthful energy, radiance and self-assurance (and your ideal weight).
I’m here to help with my proven method.

Book your complimentary Pre-Screening Call here, and let’s see how I might help you.

Probiotic Vegetable Miso Soup

Probiotic Vegetable Miso Soup

by | Jul 19, 2023 | Immunity, Recipes

Woman with brain fog

Soups are my go to when I need to get lots of nutrients into my body in a short period of time. They are warming, comforting and can be nostalgic as well.  There is often an association of soups with when you were sick as a child, with Mum always whipping up a yummy soup to make you feel better.

This is one of those types of soups.  It’s a broth that’s packed full of veggies and protein and really yummy.  This is the perfect soup for someone who’s unwell as it’s very easy to digest and has lots of vitamins and minerals to support the immune system.  Shiitake mushrooms are a powerhouse of nutrients to support the immune system which is great for this time of year. Miso is a fermented food and is a probiotic which supports digestive health.  Again, great for someone that’s been sick and has had antibiotics.

This is comfort food.  Hot, steamy vegetable soup with the goodness of vegetables and protein.

Packed with Vitamin A for eye health and immune system support, and Vitamin C for antioxidant benefits (anti-inflammatory) and treatment and prevention of respiratory infections.

I love this soup, seriously (and I don’t even really like mushrooms!).  It’s delicious and you can feel the nutrients soaking in to your body.  It’s really easy to make – try it today!

Want my free age-defying secrets? (Silly question, i know!) click here now

Ingredients (Serves 4)

2 cloves crushed garlic

3 tsp grated ginger

1 litre (4 cups) good quality vegetable stock

1 medium sized onion, chopped

1 small zucchini, sliced

5 shitake mushrooms, finely sliced

1 stalk celery, sliced

1 medium carrot, sliced

190g firm organic non-GMO tofu (bean curd), chopped into 1cm cubes

1 cup baby spinach leaves

¼ cup miso paste

270g Soba noodles

chilli flakes, eschallots to taste.

Method

Place the stock, ginger and garlic into a large pot and bring to the boil.

Then turn the heat down and add the onion, zucchini, mushrooms, celery, tofu and carrot.

Cover and simmer on a low heat for for 12-15 minutes, until the carrots are cooked.

Cook the soba noodles as per the package instructions minus 1 minute. This is because the noodles will continue to cook in the soup when you add them. Remove the noodles from the water so they don’t continue to cook.

Turn off the stove and add the baby spinach, stirring it until it becomes soft.

Then stir in the miso paste and noodles. Add chilli and/or eschallots to taste.

Enjoy your soup x


Let’s jump on a FREE Pre-Screening Call to talk about how we can get you feeling (and looking) amazing now and for decades to come!

Ready to live your best life? Click to Book your free pre-screening call now

Susie Garden | Clinical Nutritionist & Naturopath

Are you a woman feeling stressed, flat and experiencing the challenges of peri/menopause?
It’s time to reclaim your youthful energy, radiance and self-assurance (and your ideal weight).
I’m here to help with my proven method.

Book your complimentary Pre-Screening Call here, and let’s see how I might help you.

Peanut Butter Oats…You’re Welcome!

Peanut Butter Oats…You’re Welcome!

by | Jul 18, 2023 | Immunity, Recipes, Weight Loss

Woman with brain fog

I am seriously addicted to peanut butter (PB).

Luckily it’s pretty good for you, as long as you have the natural PB, not the heavily processed ones that have added sugar and all sorts of nasties (seriously, just have a look at the label of most PBs – it’s crazy!).  The BEST PB is from the health food store, that you make yourself. Just feed those peanuts into the machine and out comes your fresh peanut butter, nothing but nuts!

In summer, I’m a serious smoothie lover for weekday breakfasts, but sometimes I just feel like something different.  Particularly after teaching an early morning yoga class, I just want to come home and EAT!

My Peanut Butter Oats recipe is super easy to make, and it’s a night before job, so there’s no time needed in the morning – just eat it!  This is also perfect for a breakfast on the go and you can warm it up in the cooler months.

The oats are a good source of protein and provide long lasting fuel, with beta glucan, which is cardioprotective, stabilises blood glucose levels and supports the immune system.  Oats also provide a nice boost of minerals including manganese (anti-oxidant), phosphorous (bone health and energy supporting) and molybdenum (anti-carcinogenic) in high amounts.  The chia seeds in this recipe provide protein and omega 3s and the peanut butter contains Vitamin B1, B3, folate, Vitamin C & E, magnesium, protein and healthy fats. These nutrients are important to support a healthy stress response, and have an anti-ageing effect due to the high antioxidant content.

Soaking the oats breaks down the phytates which can bind the minerals and make them hard for the body to digest.  Same with the chia seeds, soaking them allows the body to digest them easily.

Adding some fresh blueberries and cacao nibs for extra antioxidants just tops this breakfast off nicely!

Best of all – this tastes sooooo good!

Want my free age-defying secrets? (Silly question, i know!) click here now

Ingredients (One serve)

⅓ – ½ cup rolled oats (or quinoa flakes if gluten free)

1 tblsp chia seeds (any colour)

1 tblsp natural peanut butter 

½ tsp natural honey or maple syrup (optional)

¾ cup non-dairy milk (I’ve tried Oat, Rice and Organic Soy – it all works)

OPTIONAL ADD INS:

1 tblsp LSA (ground linseed, sunflower seed and almond mix)

Fresh berries or other fruit

Nuts and seeds of your choice

Cacao nibs

Whatever really!

Method

Place the oats, chia seeds, PB, honey/maple syrup and milk into the jar (or bowl) and mix them together. Cover and place in the fridge overnight (6 hours does the trick).

Pop your add ins onto the oats the next morning, and enjoy x

Let’s jump on a FREE Pre-Screening Call to talk about how we can get you feeling (and looking) amazing now and for decades to come!

 

Ready to live your best life? Click to Book your free pre-screening call now

Susie Garden | Clinical Nutritionist & Naturopath

Are you a woman feeling stressed, flat and experiencing the challenges of peri/menopause?
It’s time to reclaim your youthful energy, radiance and self-assurance (and your ideal weight).
I’m here to help with my proven method.

Book your complimentary Pre-Screening Call here, and let’s see how I might help you.

Nourishing Roasted Pumpkin and White Bean Soup

Nourishing Roasted Pumpkin and White Bean Soup

by | Jul 18, 2023 | Immunity, Recipes

Woman with brain fog

Soup is a brilliant option to get lots of good veggies into you in a delicious, nurturing way.  Soups are easy and quick to make as well AND it gives you an excuse to eat toast for dinner!

My Nourishing Roasted Pumpkin and White Bean Soup has a natural sweetness from both the pumpkin and the roasting process.  Roasting the vegies until they start caramelising gives this soup some gorgeous extra flavours and depth.  It also helps release the betacarotene from the carrots to make it easier to absorb.

The white beans give a nice boost of protein which is satisfying and gives this soup a delicious creaminess.  The beans increase the fibre content, which helps to lower cholesterol and stabilise blood glucose levels, keeping you fuller for longer.

The pumpkin and carrot is packed with Vitamin A (supports the immune system) and betacarotene which is a major antioxidant vitamin which reduces inflammation in the body.  Adding in the ginger boosts the anti-inflammatory nature of this soup as well.

This soup is delicious served with some organic wholegrain sourdough bread or toast brushed with extra virgin olive oil.  You can also sprinkle some pumpkin seeds or pine nuts on top for some extra crunch.

Want my free age-defying secrets? (Silly question, i know!) click here now

Ingredients

1kg Jap pumpkin, cut into 2cm chunks

1 large carrot, cut into 2 cm chunks

1 large onion, cut into 2 cm chunks

4 cloves whole garlic, peeled

1 tblsp olive oil

2 tsp smoked paprika

1 litre good quality vegetable stock

1 BPA free tin of cannellini beans

1 tsp fresh ginger, grated

½ tsp dried chilli, to taste

Method

Preheat the oven to 180 deg C.

Place all of the chopped vegies in a large bowl and coat them with the olive oil and smoked paprika.

Lay the vegetables out on a baking tray and roast for 30 minutes, or until cooked through.

Set aside to cool slightly.

Place the roasted vegetables, the cannellini beans, ginger and vegetable stock in a blender and puree.

Put the pureed soup into a large saucepan over a low heat and simmer gently. If you like a bit of spice you can add the dried chilli, and stir through.

Simmer the soup until it’s warmed through your desired temperature.

Season to taste and serve with bread of your choice. Enjoy!

 

Ready to live your best life? Click to Book your free pre-screening call now

Susie Garden | Clinical Nutritionist & Naturopath

Are you a woman feeling stressed, flat and experiencing the challenges of peri/menopause?
It’s time to reclaim your youthful energy, radiance and self-assurance (and your ideal weight).
I’m here to help with my proven method.

Book your complimentary Pre-Screening Call here, and let’s see how I might help you.

Yep, Your Immune System is Impacted by Peri – Go Figure!

Yep, Your Immune System is Impacted by Peri – Go Figure!

by | Jun 15, 2023 | Immunity, Perimenopause

Woman with brain fog
Are you finding that pretty much everyone is getting sick at the moment?? I mean, of course it’s Winter in Australia right now but seriously, there are a LOT of people getting sick and there are a number of reasons for this. And if you’re perimenopausal or post-menopause, then you’re likely going to want to know more about how our changing hormonal profile impacts our immunity because NEWS FLASH – there’s a significant impact, and not a good one…but of course, I’m here to help you navigate this.
So grab a cup of your preferred beverage and settle in for this one…

Immune System Basics

Before we dive into the connection between perimenopause and immunity, let’s briefly refresh our knowledge about the immune system. Our immune system acts as a defense mechanism, protecting our bodies against harmful pathogens such as viruses, bacteria, and fungi. It consists of a complex network of cells, tissues, and organs that work together to identify and eliminate foreign invaders.

Hormones and Immunity

Now, I want to explore how hormones, particularly oestrogen, influence our immune system. Oestrogen receptors are present in various immune cells, suggesting that oestrogen plays a vital role in immune regulation. Oestrogen helps enhance immune responses by promoting the production of antibodies, stimulating immune cell activity, and modulating inflammation.

As you know, during perimenopause, our hormone levels start to fluctuate. Oestrogen levels begin to decline, leading to changes in our immune system. These hormonal shifts can result in an altered immune response and may affect our susceptibility to infections and autoimmune conditions. 

Want my free age-defying secrets? (Silly question, i know!) click here now

This is What Happens Next…

Increased Susceptibility to Infections

The decline in oestrogen levels can weaken our immune defenses, making us more vulnerable to infections. Research suggests that women in perimenopause may experience more frequent respiratory tract infections, urinary tract infections, and vaginal infections (oh yay!). This increased susceptibility to infections may be attributed to the reduced levels of oestrogen, which impacts the immune cells’ ability to fight off pathogens effectively.

Impact on Autoimmune Conditions

Autoimmune conditions, where the immune system mistakenly attacks healthy cells and tissues, are more prevalent in women than men. Perimenopause can influence the development and progression of autoimmune disorders. The decline in oestrogen levels may trigger or exacerbate autoimmune conditions such as rheumatoid arthritis, lupus, and multiple sclerosis. Oestrogen has anti-inflammatory properties, and its decrease during perimenopause can lead to an imbalance in immune responses, potentially contributing to autoimmune flares.

Changes in Allergic Reactions

Perimenopause can also bring about changes in allergic reactions, like I mentioned in the last few blogs. Some women may experience an increase in allergy symptoms during this phase. Oestrogen helps regulate immune responses involved in allergies, and its decline can disrupt this balance. As a result, women may find themselves dealing with new or intensified allergic symptoms, such as hay fever, asthma, or skin rashes (like me with eczema).

Supporting Your Immune System During Perimenopause

While perimenopause may present some challenges for our immune system, there are steps we can take to support our overall health and well-being:

1. Balanced Diet: Include plenty of fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods provide essential vitamins, minerals, and antioxidants that support immune function.

2. Move Your Body: Regular physical activity that you enjoy will increase your endorphins, help to maintain a healthy weight, boost circulation, and enhance immune responses. Aim for a combination of cardiovascular exercises, strength training, and flexibility exercises.

3. Stress Management: Chronic stress can weaken the immune system. Introduce some stress-reducing techniques that will fit easily into your day (yes, this is something that should be done daily to get the best result) such as meditation, deep breathing exercises, yoga, or doing things that bring you joy to help manage stress levels.

4. Quality Sleep: Prioritise getting enough sleep and establish a consistent sleep routine. Aim for seven to eight hours of quality sleep each night, as sleep plays a vital role in supporting immune function.

5. Immune Supporting Supplements: There are some incredible herbs that help to support a healthy immune system and Energy Glow NR is ideal as it also will support a healthy stress response PLUS contains vital nutrients to help with recovery from illness. Use code BLOG30 for $30 off as a gift for reading this far! 

 

Ready to live your best life? Click to Book your free pre-screening call now

Susie Garden | Clinical Nutritionist & Naturopath

Are you a woman feeling stressed, flat and experiencing the challenges of peri/menopause?
It’s time to reclaim your youthful energy, radiance and self-assurance (and your ideal weight).
I’m here to help with my proven method.

Book your complimentary Pre-Screening Call here, and let’s see how I might help you.