The Studio

18 Lyell Street

Mittagong NSW 2575

 

Clinic Hours:

Tuesday - Saturday

10am - 6pm

Naturopath

M: 0434 962 462

sjcleland@hotmail.com

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Recipe Blog

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April 30, 2019

A quick & easy recipe that can be prepared in the morning, popped into the slow cooker so the whole family can come home to a delicious hearty vegetarian stew. Pumpkin is high in fiber, potassium, Vitamin C and an excellent source of carotenes which exert a protective effect against many cancers and heart disease. Foods high in carotenes also appear to offer protection against Type 2 diabetes.

Ingredients:

1 cup red split lentils (can be soaked overnight for easier digestion)

1Kg pumpkin, chopped

1 T butter & 1 T coconut oil

1 onion, finely diced

2-3 gloves of garlic crushed

1 T freshly grated ginger

1-2 T curry paste (I use tandoori paste)

500-750ml water

Optional extras: kale leaves or carrots (to bulk up) 

To serve: Coriander and Yoghurt to serve

Method:

In a small frying pan saute the onions in the butter & coconut oil under softened and caramelized -  use low heat. Add the garlic, ginger and curry paste and lightly cooke for a few minutes. Put in a slow cooker with all other ingredients, tur...

September 5, 2018

Inspiration for this weekend's Paleo for Weight Loss Cooking School  a delicious and easy to digest Chia seed porridge perfect for Spring as we cross over to the warmer weather...

Ingredients:

1/2 cup chia seeds

2 & 1/2 cups of almond milk - I use pure harvest activated almond milk https://pureharvest.com.au/products/activated-almond-milk/

1/2 cup coconut cream

1 & 1/2 cups of fresh or frozen mixed organic berries

2 tsp natural vanilla extract

Pinch of salt

Honey or Maple syrup to sweeten (if desired)

Method:

Combine almond milk, coconut cream and chia seeds in a bowl. Whisk well and allow to sit for 20-30mins mixing occasionally so chia seeds don't clump together. Then place in the fridge for at least 2 hrs or overnight. Add berries, vanilla, sweetner and a pinch of salt.

I make this in the afternoon if I want to serve as a cold dessert with fresh berries (needs to sit in fridge for at least 2hrs). But mostly I make it at night with frozen berries for breakfast porridge - I add the frozen be...

July 25, 2018

Inspiration for the upcoming cooking school - Broths & Ferments on Saturday 28th July! Dairy free Panna Cotta a delicious way to get gelatin into the diet for gut healing.

Ingredients:

1 tsp coconut oil

1.5 tsp unflavored powdered gelatin

can of full-fat coconut milk

can of coconut cream

1/4 cup of maple syrup

1 tsp vanilla extract plus some dry vanilla pod

1/4 tsp fine salt

Method:

Coat ramekins/small bowls or glasses with coconut oil. Place gelatin in a small bowl with 1/2 cup of the coconut milk, whisk until smooth. Set aside to bloom for 5 minutes.

Place remaining  coconut milk, coconut cream and maple syrup in a small saucepan over medium heat until simmering. Remove from the heat and stir in vanilla & salt. Add the bloomed gelatin and whisk until the gelatin is fully dissolved. Pour into ramekins and set in the fridge for 3-4 hrs or overnight.

To serve you can invert molds onto serving plates, a few minutes at room temperature should release the Panna Cotta from the mold. You can also remov...

June 29, 2018

Craving something sweet and starchy in this cold weather? Try these Paleo muffins using banana and dates for sweetness and almond meal for high protein and less starchy carbohydrates.

Ingredients:

4 medium ripe bananas

4 large eggs

1/2 cup coconut cream

6 large medjool dates, pitted and chopped

2/3 cup desiccated coconut

1 & 1/3 cup almond meal 

1 t cinnamon powder

2 t baking powder

pinch of celtic sea salt

1 cup of walnuts for decorating

Method:

Preheat oven for 180 degrees C. Line a muffin tray with muffin liners. Mash banana in a medium bowl. Add eggs and coconut cream. Beat with a whisk to combine. In a separate bowl place desiccated coconut , almond meal, cinnamon, baking powder, salt and dates. Whisk to combine. 

Add banana to the dry mixture and mix well. Place batter evenly in muffin holes and arrange with walnuts on top. Bake for 30mins or until muffins are firm to touch and lightly browned. Remove from the oven but leave muffins in tray for 10 mins. Turn out onto wire rack to cool further...

May 22, 2018

A Superfood salad with Moroccan flavours using the very last of the seasons red capsicum and tomatoes and the much loved Superfood pomegranate.

Salad Ingredients:

3 tomatoes

150g yellow cherry tomatoes

150g red or black cherry tomatoes

1 red capsicum

1/2 red onion

seeds of small pomegranate

1 T chopped mint

Dressing Ingredients:

2 garlic cloves, crushed

1/2 t ground cumin

3 T apple cider vinegar

3 T olive oil

1 & 1/2 T pomegranate molasses

sea salt and black pepper to season

Method:

Dice tomatoes, capsicum and onion and then combine all salad ingredients in a bowl. Whisk dressing ingredients in a small bowl and then pour over salad. Mix to gently combine. Garnish with extra mint and drizzle extra olive oil over salad, if desired.

March 26, 2018

With the cold weather coming I get the oven cranking and start baking - here is my favourite baked fish dish inspired by Jude Blereau's Wholefood for the Family Cook book.

Ingredients:

700g potatoes (larger are better), skin on, scrubbed well

4 large garlic cloves

handful of basil

12 oregano leaves

1 T balsamic vinegar

3 T olive oil

2 x 400g tin chopped organic tomatoes

30g butter, melted

500g strong flavoured boneless fish fillets - I used snapper

115g kalamanta olives

Method:

Preheat oven to 220 degrees Celcius. Boil potatoes whole with a generous pinch of salt, careful not to overcook - should offer some resistance to a skewer. Drain well and set aside. Crush garlic and chop herbs, add good pinch of salt, vinegar and 1 T olive oil and the tin tomatoes and mix well.

Pour the melted butter in a baking dish approx 30 x 20 cm- I use a enamel coated cast iron dish to hold heat (if using stainless steel increase temp to 240 and may need to cook for 10mins longer). Add tomatoes and spread over base, the...

February 23, 2018

Beetroot contains betacyanin which an antioxidant from the red pigment - a powerful anti-cancer agent. Beetroot is in abundance at our place so I thought I would try a Pete Evans recipe and he never lets me down - this is awesome!

Ingredients:

500g beetroot (2 large or 4 small)

3 Tbl unhulled tahini

1 garlic clove, chopped

2 Tbl extra virgin olive oil

2 Tbl lemon juice

1 Tbl apple cider vinegar

2 tsp cumin powder

1/2 tsp sea salt

Vegetables for dipping

Method:

Preheat oven to 180 degrees. Wrap beetroot in foil and roast for 1-2hrs until tender. Set aside to cool. When cool, peel and roughly chop.

Place beetroot in food processor, add tahini, garlic, oil, lemon juice, vinegar, cumin and salt and process until smooth.

December 20, 2017

In summer the perfect way to start the day is with a green smoothie - so simple but so effective to support the body in cleansing and detoxifying upon rising. You will be pleasantly surprised how good it can taste and how much more energy you feel through the day!

Ingredients:

1 Nectarine

1 Mango or frozen banana

1/2 cucumber

1-2 Kiwifruits

Handful of parsley

1 x stalk of kale or spinach without stem

1/2 lemon skin removed

1 tsp bare greens powder (I use bare blends)

ice and splash of water

Method:

Blend all together - serves 2-3 people and you can use any combo of fruit and veg - get creative! Just remember berries and greens make brown which may not look appealing but still tastes great!

November 29, 2017

I recently made this for our Nurture & Nourish Women's retreat with brown basmati rice and it was delicious! A Quick & Easy vegetarian recipe if you have left over rice and a can of brown lentils or pre-cooked frozen puy lentils (I usually cook huge batches of lentils and freeze them in small zip locked bags).

Ingredients:

  • 2 tomatoes

  • 1 red onion

  • 1 carrot

  • 2 celery stalks

  • 1 cup basmati brown rice, cooked and cooled

  • 100 ml extra virgin olive oil

  • 2 garlic cloves, crushed

  • 1 cup puy lentils or can of brown lentils

  • 3 tablespoons chopped coriander

  • 3 tablespoons chopped mint

  • 2 tablespoons balsamic vinegar

  • 1 tablespoon lemon juice

  • 2 tablespoons pine nuts, toasted

  • 2 cups baby English spinach leaves

Method:

Score a cross in the base of each tomato. Put in a heatproof bowl and cover with boiling water. Leave for 30 seconds, then transfer to cold water, drain and peel away the skin from the cross. Cut the tomatoes in half, scoop ou...

September 19, 2017

Want a sweet treat but staying away from starchy carbs? This is a delicious slice that is easy to make and quicker than bliss balls although it is a similar type of recipe. Full of Superfoods cocoa, coconut oil, nuts and dates so you get good protein and healthy fats.

Ingredients:

1 cup pitted fresh dates

1/2 cup of blanched almonds

1/2 cup of cashews

1/3 cup of cocoa powder

1/3 cup of melted coconut oil

1/3 cup of desiccated coconut

pinch of salt

1 tsp chia seed gel (2 tsp chia with 2 tsp of water)

Shredded coconut to decorate

Method:

Place all ingredients in a food processor and blend until it forms into a large ball. Then press into a slice tin using your hands or a spatula. Coat with shredded coconut and set in the fridge for a few hours before slicing and placing into a container to store in the fridge.

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