Getting Enough Calcium on a Dairy-Free Diet

milk-glass.jpeg

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.

Continue reading

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.

Mango Lassi Chia Parfait Continue reading

Greek-Inspired Stuffed Eggplant

image2 (8)

Greek-Inspired Stuffed Eggplant

Eggplant is one of my favourite vegetables, and one of my favourite ways to use it is in Greek-style dishes, à la these beautiful stuffed eggplants. Loaded with rice, vegetables and lentils, they make for a really satisfying meal and are bursting with garlic-y, herb-y, nutty and slightly acidic flavours that taste so delicious together! I also love eggplant for it’s health benefits. That dark purple skin is full of anthocyanins, potent antioxidants which help to reduce inflammation and may play an important role in the prevention of many chronic diseases like diabetes and heart disease. These take a little longer than my other recipes to prepare, but they’re definitely worth it! I make double the recipe to have for lunch the next day.

Continue reading

Eggless Omelette

chickpea omelette 2

This one took a few attempts to perfect, but I’ve finally come up with a delicious omelette recipe made with… chickpea flour! It’s fluffy on the inside and slightly crisp on the outside just like an egg omelette, and makes for a great hot breakfast. It even tastes egg-y, but that’s definitely no expert opinion considering I haven’t eaten egg for the past four or so years.

Between the chickpeas and mushrooms, this dish is packed with soluble fibre, which is great for regulating blood glucose levels, reducing high cholesterol and promoting healthy bowels. It’s also got lots of potassium, a mineral we need in large amounts to support nerve function. It may take a few tries to get the omelette right, but it is so worth it! It’s best served straight away while it’s hot, but you can also refrigerate it and heat it up later on.

Continue reading