Raw Spaghetti Bolognese

If you’re looking for a way to get in more veggies, look no further. The veggie gods and I have blessed you with this incredibly good recipe with an even better nutrient profile. ­čÖé

I make this on a regular basis whenever I feel like something fresh and light but really flavourful for dinner (and also don’t want to spend long in the kitchen). This raw version of spaghetti bolognese is super tasty, and while the sauce isn’t quite a carbon copy of the classic cooked version (what raw version of a cooked dish is?), I’d say it’s not too far off. Especially if we go by appearance- this looks like a legitimate bolognese sauce! According to┬áthe AGHE guidelines, a serve of this contains about 4 serves of vegetables (i.e. 4 cups of raw salad vegetables) – that’s more in a meal than most people get in a day (and just 1 serve shy of the recommended intake of 5 serves per day).

You will need a spiralizer to make the zoodles (zucchini noodles) for this recipe. Alternatively, the next best way to make zoodles is by grating the zucchinis using a box grater – have a look here for the exact technique used to get those long noodle-y pieces of zucchini.

For something different and a bit more advanced, you can turn the sauce into raw ‘meat’balls by rolling the mixture into balls and dehydrating them overnight (this would work best if you replace the fresh tomatoes with dehydrated tomatoes to reduce the moisture content).

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Getting Enough Calcium on a Dairy-Free Diet

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Dairy consumption has taken quite a hit in the past few years as more and more people opt to cut it out, by choice or necessity. Many of my patients have tried cutting out dairy for various different reasons. One of the things I often find with these patients is that they have not appropriately planned their no-dairy diet so that they can still get all of the nutrients they need, the main one being calcium.

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Nutrition and Immunity: Fighting Colds and Flus with Food

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It’s the middle of winter here in Australia and there are a lot of people coughing, sniffing and blowing their noses profusely right now. In fact, the number of flu cases in Adelaide has so far doubled that of this time last year.

Here’s something you should know: you don’t have to suffer through lengthy, debilitating bouts of sickness every winter or every time you come close to someone else with a bug or virus.┬áThe immune system can take a bit of a beating from our diet and lifestyle habits, so it’s important to keep these in check around wintertime to protect ourselves as best we can.

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Mango Lassi Chia Parfait

It’s been five months since the end of mango season here in Australia and lately I’ve been desperate to eat them again. I always freeze some in Summer, so I brought out my frozen stash and used some of it to make this delicious chia parfait. With the coconut milk and cardamom, it has a real mango lassi taste which I love. One important step in this recipe is grinding the chia seeds. While it’s not necessary for the recipe to work, it is necessary for the body to digest the seeds, rather than having them pass straight through the body, which allows us to absorb all of the nutrients provided by the seeds. This goes for flax seeds too, however it’s not as well known that this is important for chia seeds as well. Chia seeds are extremely high in omega-3 fatty acids, fibre, calcium and iron. For plant-based eaters, particularly those who don’t take a vegan DHA supplement, chia and flax seeds are an important source of omega-3, which is much less abundant in other plant-based foods.

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