Thursday, 4 February 2016

Grain Free Cracker Recipe



It can be difficult to find crackers that are high in fibre and protein while low in sodium, but this recipe has the perfect balance of goodness! These crackers are grain free as they do not contain any flour and are also vegan with no milk or eggs, therefore they are a perfect gluten free, diary free and vegan alternative.   High in protein and essential fatty acids from the addition of linseed, almonds, sunflower, chia and sesame seeds, these crackers make a perfect healthy snack either eaten alone or with some home made hummus or avocado dip.


Ingredients

1 tbsp Chia seeds
60g Water
140g Almonds
15g Linseed – flax seed
30g Sunflower seeds
¼ tsp Himalayan sea salt
½ tsp Garlic powder
¼ or ½ tsp Chilli flakes
2 tbl Sesame seeds

Directions

Mix chia seeds with water in a bowl and allow to stand for approximately one hour. Preheat oven to 170°c and line a baking tray with non–stick baking paper.
Place almonds, linseed, sunflower seed, Himalayan sea salt, garlic powder, and chilli flakes into a food processor and process on high until small crumbs form. Add soaked chia seeds, which will now have a gel like consistency, and process on high until a dough forms, scrapping the sides if needed.
Using a spatula scrape the dough onto a sheet of non-stick baking paper, and place an additional sheet on top to prevent the rolling pin from sticking. Roll the dough to 2-3mm thickness. Remove the top sheet of baking paper and sprinkle dough with sesame seeds, gently pressing the seeds into the dough to ensure they stick. Using a bread knife or pizza cutter gently score the dough into cracker shapes approximately 4-5cm in length and spread apart to ensure the crackers are cooked evenly.
Bake in preheated oven for 15 minutes or until golden brown.  Remove from oven and place on a cooling rack and allow to cool completely before serving.

Saturday, 16 January 2016

Zesty Salmon & Roasted Beets Recipe


Summer is upon us and this means its salad season! Zesty salmon fillets atop a fresh spinach salad with wholesome roasted beets sounds like summer to us at Naed Nutrition, and we want to share this delicious recipe to get you excited about fish and fresh produce!

Many of us rarely eat our recommended 2-3 servings of fish a week, and many of us find it difficult to create recipes that incorporate fish. At Naed Nutrition we regularly receive comments from clients that they don't like fish or have tried it and couldn't stand the 'fishy' taste. Don't give up!  a fresh fillet of fish should in no way smell or taste fishy, the key is to buy fresh produce from your local market, grocer or fish monger.

Fresh fish, especially salmon, mackerel, sardines and even tuna can provide you with omega 3 fatty acids, specifically EPA & DHA.  Eicosapentaenoic acid (EPA) lowers blood pressure, prevents blood clott formation, protects against irregular heart beats, and reduces inflammation. While Docosahexaenoic acid (DHA), is essential for the central nervous system, brain development and normal brain function. Regular intake of omega 3 fatty acids will help to reduce joint pain, arthritis, inflammation and assist to maintain cardiovascular and brain health. Regular consumption of fish can assist to improve your health in a number of ways, therefore give this recipe a try!

Ingredients

4 small fresh beetroots, around 200g
1tbs extra virgin olive oil
1 tsp coriander seeds, lightly crushed
2 skinless salmon fillets
2 small oranges, zest of 1 and juice of ½ 
3tbs pumpkin seeds
1 garlic clove
1 red onion, finely chopped
4 handfuls of baby spinach
1 avocado, thickly sliced

Directions 

Preheat oven to 180 C, 160C fan. Trim the stems of the beetroot and reserve any tender leaves that are suitable for eating in the salad. Cut the beetroots into quarters then toss with ½ tbsp oil, the coriander seeds, and some seasoning then pile into the centre of a large sheet of foil and wrap up like a parcel. Bake for 45 minutes or until the beetroots are tender then top with the salmon, scatter over half the orange zest and return to the oven for 15 mins. If you want to toast the pumpkin seeds, put them in the oven for 10 minutes.

Meanwhile, cut the peel and pith from 2 oranges then cut out the segments with a sharp knife working over a bowl to catch the juices. Finely grate the garlic and leave for 10 minutes to allow the enzymes to activate. Stir the garlic into the orange juice and remaining oil with seasoning to make a dressing.

Remove the parcel from the oven and carefully lift off the fish. Tip the beetroot into a bowl with the red onion, remaining orange zest, pumpkin seeds and spinach leaves and toss well. Gently toss through the orange segments and avocado with any remaining beet leaves, then pile onto plates and top with the warm salmon. Drizzle over the dressing and serve.

Thursday, 24 December 2015

New Year - New You! 5 Steps to Setting Goals in the New Year



Our amazing friend and affiliate at Insite Mind; Alisa Illich has put together a 5 step plan to set new goals for the new year. At Naed Nutrition we encourage the clean slate the new year brings, which allows us to forgive and forget the bad habits we had in the year that has past, and create new and healthy habits for the year to come!

Step 1: Understand what feeling stuck looks like

We often feel frustrated, regretful and depressed about the past, but we need to feel excited and inspired by the future! The first step to becoming unstuck is to take a step in the right direction and create action, therefore moving forward.

Step 2: Identify where you would like to create a goal

Have a think about what goal you would like to set for the new year. There are many areas in our lives that we feel stuck particularly around nutrition:
  • Weight loss
  • Health
  • Wellness
  • Fitness
  • Mindset

For each of the aspects you have connected with, do you feel stuck in the past or the future? Examples could be as simple as regretting that slice of cake you ate for dessert last night, or opting for a sleep in rather than getting up early for your morning run. Perhaps you are unstuck in future, not knowing how fulfil a desire to become healthier in the future.

Step 3: Alignment

Before we can take action to move forward in the areas we stuck in we must first align ourselves. This means we must get into the right head space and become inspired to make decisions and create actions. We can do this by:
  • Meditation
  • Appreciation
  • Breathing
  • Affirmations
  • Exercise
What are you going to commit to in order to move your energy into the right space before moving onto the next step? 

Step 4: Setting Goals

A useful way of creating powerful goals is through the use of the acronym SMARTIES..

S - Specific
M - Measurable
A - Achievable 
R - Realistic
T - Time Bound
I - Inspirational
E - Emotional 
S - Success

Create a goal for the areas you identified in step 2. Examples could be to increase your exercise, lose weight in the new year, feel healthier or improve your health.

Step 5: Create an action plan


What am I currently doing to achieve my goal?

What are the things I need to be doing to achieve my goal?
What are some of the challenges I may face?
How am I going to overcome these challenges?
What actions am I going to commit to, to achieve my goal?

For example, rather than planning to meet your friends and family for lunch or coffee, plan to meet for a walk, or have a picnic at the park.

If you plan to eat healthier, write a shopping list to avoid purchasing unwanted unhealthy items and avoid ordering take away.

If you have a weight loss goal for the new year contact Naed Nutrition to discuss how we can help you achieve the,.
If you require additional assistance in setting goals and shifting your mindset contact Insite Mind