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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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...

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...

August 31, 2017

If you haven't tried baking a whole cauliflower you simply must - it has become our new dinner staple especially with organic cauliflower in season - YUM! Cauliflower is high in vitamin K & C and part of the cruciferous family, which contain anti-cancer compounds.

Ingredients:

Whole head of cauliflower

1/4 cup of olive oil

2 T dijon mustard

2 T apple cider vinegar

1 T dried oregano

crushed garlic

1 t salt

Method:

Preheat your oven to 200 degrees Celsius. Cut cauliflower stem flush with the rest of the head so it will sit straight, then place in a dutch oven/cast iron pot with lid. Combine rest of ingredients in a bowl and mix well with a fork. Pour sauce over the cauliflower and rub all over the cauliflower with your fingers until it is completely covered. Put lid on and pop into oven for about 35 minutes or until tender. Take lid off and place under the grill for about 5 minutes until golden brown. Carefully transfer cauliflower to a serving plate and garnish with chopped parsley and a dribble...

March 30, 2017

Black beans are rich in antioxidant compounds called anthocyanins the same compounds in blueberries, grapes and cranberries for half the price. Tacos are a great way to get more of these fiber rich antioxidant beans in your diet. Open tacos means you can pile up the bean mix with leafy greens, chopped tomato, avocado, sauerkraut, coriander, jalapeno and crème fraîche - these are a hit at our house!

Ingredients:

Tin of black beans (Honest to goodness brand do organic black beans or Old El Paso brand is at supermarkets)

3/4 of a tin of organic tomatoes

1/2 packet of taco seasoning (I use Old El Paso brand if I have run out of my own blend)

1/2 red onion, chopped

Olive oil

Taco shells

Mixed salad leaves

Chopped cherry tomatoes

Chopped cucumber

Chopped coriander

Avocado

Jalapenos

Crème fraîche

Grated cheese

Chilli sauce

Method:

Drain tin black beans and rinse very well. Fry up onion in olive oil, add beans, tomatoes and taco seasoning. Cook for about 20mins, while beans are cooking chop up all topping i...

December 7, 2016

A delicious salad that is quick to make and perfect for lunch or dinner especially when you don't have any lettuce greens but plenty of zucchini...

Ingredients:

2 cups of grated or julienned zucchini

1 tomato, chopped

1 T of capers

1/4 of a red onion, chopped

handful of parsely, finely chopped

tin of mackeral (see pic below for recommended brand)

sprinkle of cumin powder to taste and/or chilli powder

lemon juice 

olive oil (you might want to just use from the can of Mackerel)

salt and pepper to taste

Method:

Place all ingredients (except Mackerel) in a bowl and toss, then gently fold through the can of Mackerel. Season to taste. I really like this brand of canned Mackerel which you can purchase from The Organic Wholefood Store in Bowral Street.

September 13, 2016

One of my favourite salads combining lentils, halloumi, black currants, red onions with a lovely dressing which is spiced with cumin - reminding me of the amazing time I had traveling in Morocco.

Ingredients:

Mixed Salad leaves

Cherry tomatoes

Diced cucumber

Chopped red onions

Chopped parsley

Black currants

French (du Puy) lentils precooked

Halloumi cheese grilled/fried on a pan

Dressing:

4 T extra virgin olive oil

2 T red wine vinegar or balsamic vinegar

1 T pomegranate molasses
1 t powdered cumin

juice from half a lemon or lime

Method:

Experiment with different quantities of ingredients for the salad and use your gut feeling regarding proportions of ingredients. Mix Salad ingredients in a bowl, mix dressing ingredients in a jar and then toss salad with dressing and serve with home-grown alfalfa sprouts (Book in at Group Services for the next Raw & Fermented Cooking School to find out how to grown the perfect alfalfa sprouts).

September 9, 2016

Don't forget the humble Omelette - protein, fat and vegetables what more do you need? If I am working from home I often have a vegetable Omelette for Lunch or a lazy dinner  - so quick & easy! It never fails to amaze me how different ingredients can make a completely different tasting omelette... so be creative and try using different vegetables, herbs and cheeses or try a dairy free option.

Ingredients:

2 Eggs

Butter

Salt & Pepper

Chopped red capsicum

Chopped red onion

Chopped coriander or other herbs

Chopped snow peas

Ash Goat cheese or other cheese

Snow peas

Method:

Heat a small pan with some butter, whisk together eggs with salt & pepper then pour into pan, add chopped vegetables, cheese & coriander. Cook bottom and then fold to melt cheese and further cook vegetables. You can add nut milk or dairy milk to the eggs whilst beating but I find the Omelette holds together nicely without extra liquid. Serve with a green salad.

August 25, 2016

A simple Paleo dish which can be served with coleslaw or steamed vegetables or sweet potato wedges.... Next weekend I am running Paleo for Weight Loss Cooking School so I thought I would feature a meat recipe. I only eat a small amount of red meat but when I crave some red meat I can't go past organic rump steak grilled on the pan with grilled onions and often mushrooms...

Ingredients:

Organic rump steak

Green beans

Onion, diced

Olive oil

Avocado

Lemon juice

Chopped coriander or parsley

Salt & Pepper

Method:

Season steak with salt & pepper, heat olive oil in a frying pan, searing steak and cooking to your liking. Remove the steak to rest. Then add onion to pan and cook until caramelized. Lightly steam green beans and blend avocado with lemon juice and olive oil, then add chopped coriander or parsley. Serve steak with green beans and avocado sauce, topped with the grilled onion.

July 22, 2016

Eggs are a delicious low cost/high quality protein, an often overlooked Superfood high in vitamin K, B vitamins, selenium and vitamin D. Rich is several nutrients that promote heart health and brain function. Don't be fooled by the myth that they cause high blood cholesterol - have a read of this article: https://authoritynutrition.com/how-many-eggs-should-you-eat/

This is a great recipe when you have left over cooked or roasted potatoes, a great source of resistant starch which is great food for our gut flora read more here: http://www.marksdailyapple.com/the-definitive-guide-to-resistant-starch/#axzz4F5fXz5zD

Spanish Tortilla is more or less a Frittata but unique as it is mostly just eggs and potato - if you have ever been to Spain you would have seen it served for breakfast everywhere!

Ingredients:

Extra-virgin olive oil

1 small red onion, thinly sliced

Crushed garlic (optional)

1-1.5 cups precooked potatoes roughly chopped or quartered

1/2 teaspoon smoked paprika

6 large eggs

splash of almo...

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