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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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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5 Nutritious Ingredients to Sprinkle Over Your Food

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Health food shops sell an array of mysterious extracts and food products with simple labels that can leave us unsure about what the product is, what it tastes like and what it’s used for. Some of these products have amazing health benefits, while others don’t have the science to show that they’re worth including in our diet.

Here are 5 food products that are definitely worth your while in terms of their nutritional profile, and exactly how to use them. Continue reading