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.

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.

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...

July 26, 2017

Cocoa is a Superfood packed with antioxidants, a mood enhancer that helps lower high blood pressure, high blood glucose and high blood cholesterol. Here is an easy way to get a good heaped spoonful into your daily diet and the kids love it too!

Ingredients:

A frozen banana

1- 2 Tablespoon of cocoa powder

1 heaped Tablespoon of Bare blends vanilla protein power

1/2-1 Teaspoon of maca powder

1/2-1 Teaspoon of mesquite powder

Handful of roasted Hazelnuts

1-2 cups of liquids  (combine kefir, coconut milk and almond milk)

1-2 Tablespoons of yoghurt if not using kefir milk

Serve with bee pollen and cocao nibs

Method:

Place all ingredients in a blender and mix until smooth. Taste to adjust ingredients. If you need more sweetness then and add 1-2 fresh dates or a teaspoon if raw honey. You may also want to add some ice to improve texture/taste.

May 5, 2017

Creamy Cashew hummus with Quinoa Tabouli - inspired by Paleo for Weight Loss cooking school last weekend changing chickpeas for cashews and wheat bulgur for quinoa.... As promised to everyone who participated!

Cashew Hummus

Ingredients:

2 cups of cashews, soaked for at least 2hrs, then rinsed and drained

1/3 cup of tahini

1 -2 cloves of garlic

3/4 cup lemon juice

1 tsp sesame oil

2 tsp ground cumin

2 tsp ground coriander

dash of cayenne pepper

1/2 cup extra virgin olive oil

1 tsp celtic sea salt

smoke paprika to garnish

Method:

Blend together and adjust to taste.

Quinoa Tabouli

Ingredients:

1 cup of cooked quinoa

large bunch of parsley

small Lebanese cucumber

1/2 punnet of cherry tomatoes

Salt  & Pepper to taste

Lemon or Lime juice

Olive oil

Method:

Finely chop parsley, cucumber and tomatoes the mix in quinoa, lemon juice and olive oil. Season with Salt and pepper to taste

April 27, 2017

Eggs are so easy for Breakfast, Lunch or Dinner -  here is a great recipe we will be sampling at the Paleo for Weight Loss cooking school this Saturday.

Ingredients:

1 cup of greens (kale, broccoli or left over veg)

1/2 cup of cooked quinoa

1/2 cup of red capsicum

1/2 cup roasted sweet potato

1 zucchini grated with excess moisture squeezed out

1-2 tsp fresh herbs

6 eggs

Bacon (optional diced and pre-cooked)

Butter or coconut oil

Salt & Pepper

Method:

Whisk eggs and combine all ingredients then pour into greased muffin holes and bake for 15-20mins until cooked through. Can be refrigerated for other meals and re-heated.

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...

January 31, 2017

Summer is a great time to eat more salads, with this super hot weather it is about all I feel like eating. Tofu is the only vegetarian protein that contains all 8 essential amino acids, it is a good protein eaten in moderation.

Salad Ingredients:

Organic Tofu chopped in large cubes

Fresh beetroot, chopped

Mixed Lettuce leaves

Snow pea sprouts

Avocado, diced

Tomato, diced

Coconut oil for frying tofu

Dressing Ingredients:

1/2 tsp grated ginger

1 garlic clove, crushed

1 tsp tamari (wheat free soya sauce)

1 tsp apple cider vinegar

2 tsp sesame seed oil

Method:

Pan fry tofu in coconut oil, turning when browned. Mix all dressing ingredients in jar. Arrange salad ingredients on plate, add cooked tofu and pour dressing over salad. Season with cracked pepper to taste.

January 10, 2017

Increase your intake of vegetables by using them in sweet treats such as this scrumptious cake... Another gluten free and low sugar recipe from the Donna Hay Fresh & Light Magazine using a lovely mix of flavour from the orange zest, pistachios, honey and buckwheat.

Ingredients:

4 eggs

1/2 cup rapadura sugar  or coconut sugar

3 small zucchini

1 cup buckwheat flour

1 cup almond meal

250g ricotta

1/4 cup grape seed oil

1 tablespoon orange zest

2 tablespoon chia seeds

1 tablespoon vanilla extract

1 teaspoon baking powder

1/3 cup pistachios, roughly chopped

1/4 cup raw honey

Method:

Preheat oven to 160 degree C. Place eggs and sugar in bowl and using electric mixer whisk for about 8 minutes until light, fluffy and tripled in size. Grate the zucchini (should have 1.5 cups) and place in a large bowl with flour, almond meal, ricotta, orange rind, chia seeds, vanilla and baking powder and stir to combine. Gently fold in the egg mixture in 2 batches. Pour into lightly greased loaf tin lined with baking powder....

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