Tuesday, 28 April 2015

Quirky Quinoa Porridge

This porridge recipe is comforting on those cold winter mornings, gluten free and packed with protein, fibre, and fatty acids this recipe is both naturally sweet and good for your body, especially encouraging weight loss!


1 cup of milk of your choice (preferably A2 or unsweetened almond milk)
1 cup of lukewarm water
½ cup of quinoa
2 grated apples with skin – we need that fibre!
½ tsp cinnamon
¼ of a whole vanilla bean or 1 tsp vanilla extract
2 tbl LSA mix – a combination of linseed, sunflower seed and almond meal


Rinse ½ cup of quinoa thoroughly under cold water to ensure the removal of saponins. Saponins are a natural chemical compound found in a range of plant species including legumes such as soya beans, lentils and chick peas. Most store bought brands of quinoa are already rinsed but giving them a second rinse over ensures the removal of their bitter coating.

Place the rinsed quinoa in a saucepan and add 1 cup of water, place on the saucepan lid and bring to the boil, cooking for 10 minutes.

Once soft add 1 cup of milk, 2 grated apples, ½ tsp of cinnamon, 1 tsp of vanilla extract and 2 tbls of LSA. Stir occasionally and cook for 5 minutes until creamy, add additional milk if needed, spoon into bowls to serve.

Top with some pumpkin or chia seeds for some additional crunch, fibre and protein!

Benefits of this remarkable porridge:

Milks are a fantastic way to add calcium and protein to our diets, low fat is best and a2 milk is preferable as it is easier to digest. These days a number of milk options are available including almond, rice or coconut with their own individual health benefits.

Quinoa is a fantastic source of protein containing essential amino acids that are essential for muscle building and repair. A substitute for gluten grains such as cous cous or oats, quinoa has a low GI and therefore helps to maintain blood sugar levels and assists cardiovascular health, while also being high in magnesium and phosphorus!

Apples are a fantastic natural sweetener that can be added to a range of meals including salads and rice dishes.

Cinnamon is an amazing spice that has been found to control blood sugar levels especially for diabetics, while also acting to suppress our sugar cravings.

Vanilla bean or vanilla extract contain antioxidants that are anti-inflammatory. The real vanilla bean itself is the most beneficial, but extract can be a cheaper alternative, just be sure not to use essence as it’s an imitation product with no health benefits.

LSA mix is an amazing way to add fibre, protein and essential fatty acids to the diet, it can be added to almost everything including smoothies, muffins, cereals or muesli.

Monday, 20 April 2015


Why are they called Superfoods?

Foods labeled “superfoods” are certainly high in some amazing antioxidants, vitamins and minerals, compared to their counterparts, but the term is primarily used as a marketing ploy to draw individuals to buy products and justify their high expensive. For example, blueberries are marketed as superfoods for their high antioxidant properties, specifically high vitamin C levels, but in fact 1 cup of cooked (boiled) sweet potato has 42mg of vitamin C, compared to 14.4mg of vitamin C in 1 cup of blueberries.

What are the nutritional benefits of Superfoods?

Superfoods are certainly beneficial for our body and when consumed assist us towards maintaining a healthy lifestyle, benefits include:

  • High in antioxidants particularly anthocyanins, and vitamins K and C, reducing risks of cancer and cardiovascular disease

  • High in antioxidants and Vitamins K, A and C, reducing risks of cancer and cardiovascular disease

Acai Berries
  • High in antioxidants particularly anthocyanins and essential fatty acids, promoting cardiovascular health

Goji berries
  • High in vitamins C, B2 and iron, essential for energy production

  • High in polyphenols protective against cancer, and folate protective against birth defects, heart disease and cancer

Flax seeds
  • High in fibre and essential fatty acids, promoting cardiovascular health

Chia Seeds
  • High in fibre and protein, promoting bowel health, satiety, and weight loss

Next time you see the term superfood down the shopping aisle, take a moment to justify your choice. Focus on consuming fresh organic produce filled with colourfull fruits and vegetables and whole grains, aimed at increasing your antioxidant intake, reducing risks of disease.

Do you need to get more superfoods in your diet? Book in to see Sarah at our Currambine location for 50% off your initial consult for the month of April only! Call 9304 1000 to book now.

Monday, 13 April 2015

Detox Secrets

I often get asked about detoxing the body: how is the best way to do it & what supplements do I need to take? But first let’s go back to the begging

What is a detox?

A process or period of time in which one abstains from or rids the body of toxic or unhealthy substances; detoxification which is carried out by the liver

How does detoxification work?

Funnily enough your body will naturally do this process if you feed it with clean and healthy foods. Your body unconsciously removes toxins from your body as we ingest & inhale pathogens, toxins, chemicals and allergens. Your liver is the main contributor to the detoxification process. Your liver has 2 detoxification pathways – Phase 1 & Phase 2

Phase 1: Involves taking the toxic chemicals and metals from our food and environment are converted to a much less harmful fat soluble chemical by the enzyme p-450

Phase 2: Involves converting the fat soluble chemicals to water soluble chemicals to be passed out through bodily fluids i.e. bile & urine through 6 conjugation pathways

To improve & promote the detoxification process on your body try to increase these specific nutrients & foods

Phase 1
  • ·         High protein foods – nuts, seeds, lentils, beans  meat, seafood, eggs
  •           B vitamins – greens, mushrooms, nuts, seeds, dairy
  •           Vitamin C – broccoli, cauliflower, blueberries
  •           Green Tea

Phase 2
  • ·         Cruciferous vegetables – broccoli, cauliflower
  • ·         B12  – eggs, fish, poultry, meats
  • ·         Glutamine – dairy, meat, poultry, cabbage, spinach
  • ·         Garlic
  • ·         Iron – red meat,  spinach
  • ·         B vitamins – greens, mushrooms, nuts, seeds, dairy
  • ·         Folic acid – green leafy vegetables

Having a combination of both phase requirements is import for a balanced detoxification (despite some of the nutrients inhibiting the other pathway)

Reduce the following nutrients that inhibit the detoxification pathways:

Phase 1
  • ·         Some medications
  • ·         Onions
  • ·         Grapefruit
  • ·         Turmeric

Phase 2
  • ·         Smoking
  • ·         Some medications
  • ·         Vitamin deficiencies

Complete detoxification from the body includes abiding by the following protocols

·         Water - Water cleanses the liver and kidneys.
·         Organic intake to avoid exposure to harmful toxins & chemicals
·         Variety of intake (particularly protein)
·         Good fats –fish, nuts, seeds avocado
·         Raw fresh fruit & vegetables (high in B vitamins and vitamin C)
·         Large amounts of sugar – creates toxic fat
·         Food & nutrient intolerances
·         Coffee & caffeine (limit intake)
·         Trans & hydrogenated fats

Your body is efficient at detoxing itself providing a balanced intake is in place and undertaking strict detox protocols should always be discussed with your health care practitioner 

Contact Naed Nutrition at admin@naednutrition.com.au to help get your body naturally detoxing with the correct nutritional intake for you