Wednesday, 18 November 2015

Moroccan Zucchini & Chick Pea Salad

This Moroccan inspired salad is hearty and satisfying. A fantastic side to any meal or even eaten alone, this recipe is sure to become one of your favourites!

Zucchini's are certainly the highlight of this dish, offering a hearty and wholesome texture. Zucchini's are often used as a meat alternative that delivers protein, folate, potassium, phosphorus, magnesium, vitamin C, plus many more! The addition of chick peas to the following dish ensures satiety, while alike other legumes and pulses acts to assist cardiovascular and digestive health.

Serves 4 - 6
Preparation & cook time  ~ 20 minutes


2 zucchini's
2 - 3 tbls extra virgin olive oil
400g can chickpeas, drained and rinsed
Bunch fresh coriander, roughly chopped
1 red onion, finely chopped

1tsp paprika
1tsp ground cumin
1tsp organic local honey
Juice of 1 fresh lemon
4 tbls extra virgin olive oil


1. Slice each zucchini length ways into thick slices, and arrange over a grill pan on medium heat. Lightly brush either side of the zucchinis slices with extra virgin olive oil, and sprinkle with a pinch of pink himalayan sea salt and freshly cracked black pepper. Cook until tender for around 8-10 minutes. When cooked, remove from the grill pan and cut each slice into quarters.

2. Place grilled zucchini quarters and can of drained and rinsed chickpeas into a bowl. Add fresh coriander and red onion.

3. To make the dressing add paprika, cumin, honey, lemon juice and extra virgin olive oil into a clean jar, place on the lid and shake well. Once combined, pour over zucchini and chickpea mix, and toss to combine. Serve and enjoy

Wednesday, 21 October 2015

Green Tea x 50 is not Green Tea

I have been asked about this supplement on numerous occasions, and come across clients with the misinformation that Green Tea x 50 is green tea. This post will describe how the two items differ.

What is Green Tea?

Green tea is made from Camellia sinensis leaves that have undergone minimal oxidation during processing. 

What does Green Tea contain?

B vitamins, folate (naturally occurring folic acid), manganese, potassium, magnesium, caffeine.

Like any other caffeine containing item there can be side effects with the amount you consume depending on sensitivity levels. These include such as nausea, vomiting, mood changes, restlessness, heart palpitations and insomnia. 

There is 25mg of caffeine per serve
(A regular coffee can contain from 120mg-220mg caffeine per serve)

Benefits of Green Tea
  •          Reduce blood pressure
  •          Control blood sugar levels
  •          Boost metabolism
  •          Reduce cholesterol levels
  •          Reduce inflammation
  •          And much more

What is Green Tea x 50

Green tea x 50 marketed as a concentrated green tea supplement providing you with the benefit of 20 cups of green tea in one serve

What is in Green Tea x 50?

Green Tea Extract (16%) – is mostly safe and is beneficial for boosting metabolism, cancer prevention and reducing LDL cholesterol, it can also causes issue in those with anaemia, diabetics, digestive concerns, mood disorders, glaucoma, liver concerns and osteoporosis just to name a few. Side effects include nausea, vomiting, mood changes, restlessness, heart palpitations and insomnia. There can be a negative interactions with statins, drugs affecting liver enzymes that remove caffeine from your body such as antibiotics, antihistamines and the contraceptive pill. There is 27mg of caffeine per serve

Resveratrol Extract (5.5%) – is mostly safe and for the most part can help reduce LDL cholesterol levels & increase HDL cholesterol levels, however it can interact with some statins, antibiotics, antihistamines, voltaren, Panadol basically any medications that are changed by the liver. This means the medication will take longer to break down increasing the effect AND side effects of the medication

Maltodextrin – natural but highly processed. Generally, maltodextrin comes from corn, rice, or potato starch. It is a carbohydrate. It can affect blood sugar levels and negatively affect your gut flora

Ascorbic Acid - an isolate of Vitamin C and safe to ingest providing there is no allergy to this compound. The amount that is used is not listed and an excess of ascorbic acid is most likely to be diarrhoea as your body excretes the excess.  

Xylitol – is a sugar alcohol general found in small amounts of fruits. Whilst in small amounts pose no risk, in large amounts (amount is not listed on this product) can cause bloating, diarrhoea, spike blood sugar levels, diabetes and promote tumour growth

Citric Acid - is a natural preservative found in citrus fruit. Side effects from this preservative in excessive amounts are nausea, diarrhoea, bloating cramps but can be severe as swelling and tingling in your extremities. It can react with supplements containing calcium, antacids, decongestants, UTI and lithium medications.

Natural Flavours & Colours – this means there are other flavours and colours that do not need to be listed in or named in specific amounts. This will only be a concern if there is an allergy to a paritcular colour or flavour.

Malic Acid – found in apples this will add the sour content to the product and is safe to ingest and mostly used in topical creams, however it has also been found useful for fibromyalgia sufferers.

Alfalfa – is a beneficial herb which can lower cholesterol levels, reducing inflammation and levelling blood sugar levels. It should not be consumed in excess in pregnancy or oestrogen sensitive conditions as it is seen as a phytoestrogen, it can also increase the symptoms of auto-immune diseases.  Medications it may affect include warfarin, contraception pills and immune suppressants

Sucralose- is a synthetic sweetener that the body is unable to metabolise. It is a sweetener which through many studies have should to cause migraines, gastrointestinal issues as well as a possible link to some cancers only in excessive amounts

Pepper – is often used to enhance the absorption rates of some nutrients and a power nutrient. An excess of pepper can affect any medications that are changed by the liver (as listed above)

Fortunately this product lists all ingredients included (anything less than 5% does not have to be listed) and it is recommended at serve 2 serves per day (3g per serve). This product also meets all TGA guidelines & all ingredients are listed are minimal amounts as directed by TGA 

Before consuming any supplement it is important you are aware of the ingredients and it is important to contact your health care professional to help decide whether a product is safe for you. If you have any questions about supplements you are taken please contact Naed Nutrition at

Wednesday, 14 October 2015

Spicy Stuffed Chicken Breast Recipe

This delicious stuffed chicken breast is one of my absolute favourites and I cook it weekly. Its full of flavour and goodness delivering a moist chicken breast stuffed with spices and nuts. Quick and easy to prepare its a must have mid week meal!

Serves 4
Preparation & cook time  ~ 40 minutes


100g mixed colour quinoa
2tbs extra virgin olive oil
1 large onion, thinly diced
2 garlic cloves, crushed
1 knob of fresh root ginger, grated
1tsp ground cinnamon, plus a pinch extra 
1 tsp ground turmeric
1 tsp ground paprika
1 tsp ground cumin
1 tsp ground cardamon
Pinch ground black pepper
1/2 apple diced into small squares, skin on
60g raw almonds, roughly chopped
Handful of baby spinach
20g fresh coriander, roughly chopped
4 chicken breasts


1. Cook quinoa according to package instructions. Allow to stand.

2. Preheat oven to 200C or 180C fan. 

3. Heat extra virgin olive oil in a medium pan, and add onion, ginger, garlic, spices and black pepper. Fry until onion is soft and translucent. Add chopped apple and cook for a further 3 minutes. 

4. Take pan off the heat and pour mixture into a heatproof bowl, add cooked quinoa, chopped almonds, baby spinach, and coriander and mix well.

5. Cut chicken breasts open so its flat like a book, without completely cutting them in half, ensure the top can be folded over. Stuff the stuffing mixture into the chicken breast and fold over the top of the breast. Place the tightly packed breasts into a small baking dish, filling the rest of the dish with any remaining stuffing. Rub the top of the breasts with additional cinnamon and bake the breasts for 25-30 minutes, or until liquid runs clean when breast is cut into.

Serve with some mixed steamed vegetables or fresh salad for a nutrition and flavour packed meal!