Evelyn's Place

25/03/2022

Salsify

Some of the health benefits of salsify include its ability to lower blood pressure, boost the immune system, stimulate hair growth, increase circulation, improve numerous elements of your digestive health, increase metabolism, and positively affect bone mineral density.

25/03/2022

25/03/2022

Spiced chicken, lentil and cauliflower soup

Ingredients
2 tbsp vegetable oil
500g Coles RSPCA Approved Australian Chicken Thigh Fillets, cut into 2cm pieces
1 brown onion, finely chopped
1/4 cup (60g) tikka masala curry paste
5 cups (1.25L) Coles Real Salt Reduced Chicken Stock
1 cup (200g) dried red lentils, rinsed, drained
1/2 cauliflower, cut into small florets
120g baby spinach leaves
270ml can coconut cream
1/2 cup (140g) natural yoghurt

Directions
Step 1
Heat the oil in a large saucepan over medium-high heat. Add the chicken and cook, stirring, for 2 mins or until browned. Add onion and cook, stirring, for 2-3 mins or until the onion softens.
Step 2
Add the curry paste and cook, stirring, for 1 min or until aromatic. Add the stock, lentils and cauliflower and stir to combine. Bring to the boil. Reduce heat to low. Cover and cook, stirring occasionally, for 20 mins or until the lentils are tender.
Step 3
Add the spinach and coconut cream to the cauliflower mixture and stir until heated through. Divide soup among serving bowls. Top with dollops of the yoghurt. Season to serve.

24/03/2022

Selenium

Selenium is found naturally in many foods. The amount of selenium in plant foods depends on the amount of selenium in the soil where they were grown. The amount of selenium in animal products depends on the selenium content of the foods that the animals ate. You can get recommended amounts of selenium by eating a variety of foods, including the following:

- Seafood
- Meat, poultry, eggs, and dairy products
- Breads, cereals, and other grain products

24/03/2022

Salmon with vegie chips and basil pesto

Ingredients
2 carrots, peeled, cut into thin chips
1 eggplant, cut into chips
2 zucchini, cut into chips
1 small red capsicum, deseeded, thickly sliced
Extra-light olive oil cooking spray
1 tbsp finely grated parmesan
4 x 100g skinless, boneless salmon fillets

Basil pesto
1 tbsp finely grated parmesan
1 cup fresh basil leaves
2 tsp red wine vinegar
1 tbsp pine nuts

Method
Step 1
Preheat oven to 220C/200C fan forced. Line a large baking tray with baking paper.
Step 2
Place all the vegetables in a bowl and spray lightly with oil. Add parmesan, season to taste and toss to coat well. Spread over the prepared tray. Bake for 25 minutes.
Step 3
Remove the tray from the oven and add the salmon. Season to taste. Return to the oven and bake for 10 minutes.
Step 4
Meanwhile, make the basil pesto. Place all the ingredients in a small food processor and blend until well combined and smooth. Add a little water to loosen, if needed. Season to taste.
Step 5
Divide the vegie chips and salmon among serving plates. Top with basil pesto. Serve.

23/03/2022

Resveratrol

Resveratrol is a chemical mostly found in red grapes and products made from these grapes (wine, juice). It may be helpful for hay fever and weight loss.

Resveratrol might have many effects in the body, including expanding blood vessels and reducing blood clotting. It may also decrease pain and swelling, reduce levels of sugar in the blood, and help the body fight against disease.

Resveratrol is most commonly used for high cholesterol, cancer, heart disease, and many other conditions. But there is no strong evidence to support resveratrol for any use.

23/03/2022

5-minute quinoa bircher with seeds, apple and yoghurt

Ingredients
65g (2/3 cup) quinoa flakes
130g (1/2 cup) natural yoghurt
1 apple, coarsely grated
125ml (1/2 cup) So Good Soy Prebiotic Milk
1 tbsp sunflower seed kernels
2 tsp chia seeds
1/2 tsp ground cinnamon
1/2 cup fresh mixed berries (such as raspberries or blueberries).

Direction
Step 1
Combine the quinoa flakes, yoghurt, apple, milk, sunflower seed kernels, chia seeds and cinnamon in a bowl. Set aside for 5 minutes to soften. Serve topped with berries.

21/03/2022

Chicory ( Curly Endive)

Benefits of Endive include low caloric food that helps with weight loss, abundance of vitamin k, helps regulate blood sugar levels and prevent diabetes, ensures good bowel movements, helps promote a healthy pregnancy, oral issues can be avoided, lessens the severity of insomnia, helps in improving the eyesight, aids in recovery for anorexia, detox your liver with an endive salad, manages your psychological health, and helps in preventing the gallstones.

21/03/2022

Healthier gluten-free apple cake recipe

Ingredients
2 Granny Smith apples
1/2 lemon
60g (1/3 cup) coconut sugar
3 eggs
80ml (1/3 cup) honey, plus 2 tsp, extra
2 tsp vanilla extract
125ml (1/2 cup) light extra virgin olive oil
155g (11/2 cups) almond meal
140g (1 cup) buckwheat flour
21/2 tsp ground cinnamon
1 tsp gluten-free baking powder
Gluten-free icing sugar, to dust (optional)
Coconut yoghurt, to serve (optional)

Directions
Step 1
Preheat the oven to 180C/160C fan forced. Grease the base and side of a 22cm springform cake pan then line the base and side with baking paper.
Step 2
Coarsely grate 1 apple. Peel remaining apple. Cut into quarters, remove core and slice into very thin wedges. Squeeze lemon over apple slices to prevent them browning.
Step 3
Use a stand mixer with whisk attachment to whisk the coconut sugar, eggs, honey and vanilla for 5 minutes or until thick and doubled in size. Beat in the oil in a slow steady stream until well combined.
Step 4
Add the grated apple, almond meal, flour, cinnamon and baking powder. Stir to combine. Spoon the cake mixture into the prepared pan. Arrange the apple slices around the edge, overlapping the slices slightly. Drizzle over the extra honey.
Step 5
Bake for 55 minutes or until a skewer inserted into the centre comes out clean. Set aside in the pan for 10 minutes to cool slightly before transferring to a wire rack to cool completely. Lightly dust with icing sugar and dollop with coconut yoghurt just before serving, if using.

21/03/2022

Peppermint Oil

Common Names: peppermint, peppermint oil

Latin Names: Mentha x piperita

Background:
The herb peppermint, a natural cross between two types of mint (water mint and spearmint), grows throughout Europe and North America.

Both peppermint leaves and the essential oil from peppermint have been used for health purposes. Peppermint oil is the essential oil taken from the flowering parts and leaves of the peppermint plant. (Essential oils are very concentrated oils containing substances that give a plant its characteristic odor or flavor.)

Peppermint is a common flavoring agent in foods and beverages, and peppermint oil is used as a fragrance in soaps and cosmetics.

Peppermint has been used for health purposes for several thousand years. Records from ancient Greece, Rome, and Egypt mention that it was used for digestive disorders and other conditions.

Today, peppermint is promoted for irritable bowel syndrome (IBS), other digestive problems, the common cold, sinus infections, headaches, and other conditions. Peppermint oil is promoted for topical use (applied to the skin) for problems like headache, muscle aches, joint pain, and itching. In aromatherapy, peppermint oil is promoted for treating coughs and colds, reducing pain, improving mental function, and reducing stress.

21/03/2022

Brown rice, kidney bean and kale pilaf

Ingredients:
2 tsp extra virgin olive oil
1 red onion, finely chopped
2 garlic cloves, crushed
1 long fresh red chilli, deseeded, finely chopped
2 tsp finely grated fresh ginger
400g can red kidney beans, rinsed, drained
250g pkt microwave brown rice and quinoa
250ml (1 cup) Massel chicken style liquid stock
100g trimmed kale, chopped
1 bunch broccolini, cut into 5cm lengths
3 soft-boiled eggs, peeled, sliced into rounds
1/4 cup fresh coriander sprigs
Natural yoghurt, to serve
Lime cheeks, to serve (optional)

Method Steps
Step 1
Heat the oil in a large, deep non-stick frying pan or wok over medium heat. Cook the onion, stirring, for 5 minutes or until softened. Add garlic, chilli and ginger and cook, stirring, for 1 minute or until aromatic.
Step 2
Add the kidney beans, uncooked rice mix and stock and bring to the boil. Reduce the heat and simmer for 5 minutes. Add the kale and broccolini, cover and simmer for a further 3-4 minutes or until the vegetables are tender and the stock is absorbed.
Step 3
Divide among serving bowls and top with egg, coriander and a dollop of yoghurt. Serve with lime cheeks, if you like.

18/03/2022

Persimmon

Persimmons are high in important vitamins and minerals, including vitamins A, C and B, potassium and manganese. They also contain beneficial plant compounds like tannins and flavonoids.

Persimmons are an excellent source of powerful antioxidants like carotenoids and flavonoids. Diets rich in these compounds have been linked to a reduced risk of certain diseases, including heart disease and diabetes.

Persimmons contain flavonoid antioxidants and tannins, which benefit heart health by reducing blood pressure, lowering inflammation and decreasing cholesterol levels.

Persimmons are rich in the powerful antioxidant vitamin C, which helps lower inflammation, a common cause of many diseases.

Fiber-rich foods like persimmons can help lower cholesterol, reduce blood sugar levels and keep your digestive system healthy.

Persimmons are high in vitamin A, lutein and zeaxanthin — all nutrients that support healthy vision.

18/03/2022

Fried rice lettuce cups

Ingredients
6 eggs
2cm-piece ginger, peeled, finely chopped
1/4 cup (60ml) light soy sauce
2 tsp olive oil
1 small red onion, thinly sliced
4 cups cooled cooked brown rice or microwavable brown rice
1 carrot, peeled, cut into long thin matchsticks
8 spring onions, thinly sliced
2 silverbeet leaves, finely chopped
2 tsp sesame oil
30 small whole lettuce leaves

Directions
Step 1
Whisk the eggs, ginger and 1 tbs soy sauce in a small bowl. Heat 1 tsp olive oil in a wok or large non-stick frying pan over high heat. Add one-third of the egg mixture and cook for 20 secs or until almost set. Continue cooking, turning, until cooked through. Transfer to a plate. Repeat, in 2 more batches, with the remaining egg mixture. Roll up each omelette and thinly slice.
Step 2
Heat the remaining olive oil in the wok or pan. Add the onion and rice and cook for 1-2 mins. Add the carrot and spring onion and stir to combine. Add the silverbeet and remaining soy sauce and stir to combine. Add the sesame oil. Return the egg to the pan and cook, stirring, until combined and heated through. Transfer the rice mixture to a serving platter.
Step 3
Divide the lettuce leaves among serving plates. Fill with rice mixture.