Julie Dargan RN, ND, BHSc - menopausereliefsummit.com · Morning Ginger, Lemon & Turmeric Shot...
Transcript of Julie Dargan RN, ND, BHSc - menopausereliefsummit.com · Morning Ginger, Lemon & Turmeric Shot...
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Julie Dargan RN, ND, BHSc
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Morning Ginger, Lemon & Turmeric Shot 3
Eggs To Go 4
Green Smoothie Kickstart 5
Tips 6
Tuna & Egg Salad 6
Zucchini Delish 7
Basic Green Salad 8
Mild Chicken Curry 9
Red Lentil Dahl 10
Lamb Kofta 11
Papaya & Lime 13
Avocado Mousse Pie 14
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Morning Ginger, Lemon & Turmeric Shot
Ready in 5 minutes, longer if freezing
Serves 12 servings
Ingredients ● 3 lemons, 2 peeled, 1 with peel intact
● 2” sized chunk of ginger,
● 1” fresh ginger root or 1-2 teaspoons turmeric powder
● 1 glass water
Preparation 1. Juice the ingredients, add turmeric powder if
using, pour into an ice cube tray and freeze.
2. Make sure to store your cubes in an airtight container suited for freezing.
3. Every morning, one remove a cube and add hot water, stir for 30 seconds and it is ready to drink.
Alternatively, remove an ice cube the evening before and place it in your bathroom. That way, you your shot just before your shower and 10-20 minutes before breakfast.
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Eggs To Go
Ready in 10 minutes
Serves 1 person
Ingredients ● 2 tablespoons olive oil
● 1 small carrot, peeled and grated
● ¼ cup green peas
● 2 eggs
● Pinch salt and pepper
Preparation
Break both eggs into a small bowl. Add salt and pepper and whisk with a fork until mixed. Add oil to a hot pan. Add vegetables to the pan and cook for 1-2 minutes.
Add eggs and scramble all ingredients together until cooked.
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Green Smoothie Kickstart
Ready in 5 minutes
Serves 1-2 people
Ingredients ● 1 cup spinach
● 1-2 cups water
● 1 tomato
● 1 pear
● ¼ lemon wedge with peel
● 2 teaspoons flaxseeds (linseeds)
Preparation Put spinach and water into blender first and blend until smooth. Add rest of ingredients and blend again until smooth.
Tips To make this Green Smoothie with extra detox power you can add 1/4 bunch parsley without stems.
For a protein boost you can also add 1-2 handful cashews nuts, according to your taste buds. Go low first.
Can be for 2 people or drink one cup in the morning and save the rest for a mid afternoon pick me up.
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Tuna & Egg Salad
Ready in 10 minutes
Serves 2 people
Ingredients ● 1 (185g) tin tuna, drained
● 3 hard-boiled eggs, peeled and chopped
● 1 cup chopped celery
● 1 tablespoon mayonnaise
● 1 cup mixed salad leaves
● 2 tomatoes, sliced
● Salt and pepper to taste
Preparation In a medium bowl, stir together the tuna, eggs,
celery and mayonnaise. Season with salt and
pepper to taste.
Place salad and tomato on plate. Add tuna and egg
mix. Serve and enjoy.
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Zucchini Delish
Ready in 20 minutes
Serves 2 people
Ingredients ● 2-3 small zucchini
● Parsley or coriander, small handful
● ½ avocado
● ½ lemon, juiced
● Feta cheese, 50gm
● 2 tablespoons olive oil
● Cashew nuts, 8-10
● Garlic clove, 1 (peel, chop and blanch in boiling water for 2 minutes)
● Water, 1 tbsp
Preparation Spiralize or peel zucchini into ribbons. Lightly saute in olive oil and salt. Blend all ingredients except zucchini in a good quality blender until smooth. Add blend to zucchini and serve.
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Basic Green Salad
Ready in 5 minutes
Serves 2 people
Ingredients ● 1 cucumber, chopped
● 1 cup baby spinach
● 2 tomatoes chopped
● 6 green olives
● 1/4 tablespoon apple cider vinegar
● 1 tablespoon olive oil
Preparation Mix cucumber, baby spinach, chopped tomatoes, and olives in a bowl.
In a cup mix the apple cider vinegar and olive oil and pour over mix just before eating.
Tips Never skip the dressing. This is required as it assists the body to absorb the nutrients in the greens.
The oil helps the body absorb valuable nutrients found in vegetables, such as lycopene and beta-carotene while the vinegar helps to digest the oil.
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Mild Chicken Curry
Ready in 60 minutes
Serves 2-4 people
Ingredients ● 2 tablespoons coconut oil
● 1 large onion, finely chopped
● 2 garlic cloves, crushed
● 1-2 cm fresh ginger, grated
● 1 teaspoon coriander seeds
● 1 teaspoon yellow mustard
● 1 teaspoon garam masala
● ½ teaspoon ground cumin
● 500gm chicken pieces
● 300ml boiling water
● 1 cinnamon stick
● 250gm green yoghurt
Preparation Heat the oil in a heavy-based pan. Fry the onions
gently for 5 – 10 mins until soft.
Add the garlic, ginger, coriander, mustard seeds,
garam masala and cumin and cook for 1 - 2 min
allowing the aromas to release.
Add the chicken and cook for 10 mins over a
gentle heat. Pour in around 300 ml water until
almost covering. Add cinnamon stick. Simmer for
around 45 mins - 1 hour with the lid off so there is
a small amount of thickened sauce at the bottom
of the pan. Remove the cinnamon stick. Stir in the
yogurt. Heat through gently and serve.
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Red Lentil Dahl
Ready in 60 minutes
Serves 4 people
Ingredients ● 1 tablespoon olive oil
● 1 medium brown onion, finely chopped
● 2 garlic cloves, crushed
● 1 tablespoon mild curry powder
● 1 cup dried red lentils, well rinsed, drained
● 1cm piece fresh ginger, grated
● 1/2 cup coconut milk
● 3 1/2 cups water
● 1-2 cups rocket
Preparation Heat oil in a saucepan over a medium heat.
Cook onion for 5-7 minutes or until tender.
Add garlic and curry powder. Cook for 2 minutes or until fragrant.
Add lentils, ginger, coconut milk and water. Bring to the boil. Reduce heat to low. Simmer, partially covered, for 30 minutes or until lentils have softened. Cook, uncovered, stirring occasionally, for 20 to 30 minutes or until thickened. Remove from heat. Serve warm with rocket.
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Lamb Kofta
Ready in 30-40 minutes
Serves 4 people
Ingredients ● 1kg (2lb) lamb pieces
● 2 tablespoons cornflour
● 1 teaspoon garam masala
● 2 x 2 tablespoons olive oil
● 2 medium onions, chopped
● 2 teaspoons finely chopped fresh ginger
(or
● 1 teaspoon ground cumin
● ¼ teaspoon ground cinnamon
● ¼ teaspoon ground cloves
● 1 teaspoon cardamon seeds
● ⅓ cup cornflour (extra)
● 2 cups plain yoghurt
● Coconut cream
● ¼ cup slivered almonds
Preparation 1. Coat lamb in cornflour and garam masala.
2. Heat first 2 tablespoons olive oil and add
lamb. Cover and cook the lamb for three to
four minutes. Stir the lamb cubes using a
slotted spoon. Cover again and continue
cooking. Stir the lamb cubes every two to
three minutes until all are golden brown and
no longer pink. Remove the lamb cubes from
the skillet using a slotted spoon and set
aside.
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3. Heat remaining olive oil in medium
saucepan, add onions, ginger, cumin,
cinnamon, cloves and seeds.
4. Stir over medium heat for about 3 minutes or
until onions are soft and translucent.
5. Stir in extra cornflour, stir over medium heat
for a further 2 minutes.
6. Remove from heat, gradually stir in
combined water and yoghurt, stir over high
heat until mixture boils and thickens.
7. Add prepared lamb to saucepan, stir in
coconut cream. Simmer, partly covered, for
about 5 minutes or until the lamb is cooked
through.
8. Serve over rice or greens, sprinkle with
almond slivers.
Tips Lamb mixture can be prepared 2 days ahead;
keep, covered, in refrigerator. Recipe can be
cooked a day ahead; keep, covered, in
refrigerator. Not suitable to freeze.
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Papaya & Lime
Ready in 5 minutes
Serves 4 people
Ingredients ● 1/2 papaya
● Juice of 1 lime
Preparation Scoop out the seeds of a papaya with a spoon.
Remove the skin and cut into chunks.
Squeeze lime over the papaya.
Tips Adding lime juice to the papaya brings out the sweetness of the fruit.
Papaya contains the enzyme papain. It can help with the breakdown of proteins, such as the gluten in wheat and the casein in milk, that are often implicated in digestive problems, as well as digestive meats.
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Avocado Mousse Pie
Ready in 2 hours
Serves 8 people
Ingredients for base
● 1 cup almonds
● 1 cup desiccated coconut
● 1 cup pitted medjool dates
Preparation
Process almonds and coconut in a food
processor until it reaches a slightly fine powder.
You should have a little crunch left. Add dates
and process mixture for another 30-60 seconds.
Press mixture into the base and sides of an 8
inch (20cm) round flan dish. Place in fridge while
preparing the filling.
Ingredients for filling
● 3 avocado flesh (remove outer skin and
pip)
● 1/3-1/2 cup honey
● 1/2 cup cacao powder
● 2/3 cup coconut oil
● 1 cup pitted medjool dates
● 1/2 cup water
Preparation for base
Process the avocado, honey, dates and water to a
smooth paste. Add the cacao powder and coconut
oil and process to combine. Pour the filling over the
pie base and place in fridge to set.
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