Grain Free Cracker Recipe

It can be difficult to find crackers that are high in fibre and protein while low in sodium, but this recipe has the perfect balance of goodness! These crackers are grain free as they do not contain any flour and are also vegan with no milk or eggs, therefore they are a perfect gluten free, diary free and vegan alternative.   High in protein and essential fatty acids from the addition of linseed, almonds, sunflower, chia and sesame seeds, these crackers make a perfect healthy snack either eaten alone or with some home made hummus or avocado dip.

Ingredients

1 tbsp Chia seeds

60g Water

140g Almonds

15g Linseed – flax seed

30g Sunflower seeds

¼ tsp Himalayan sea salt

½ tsp Garlic powder

¼ or ½ tsp Chilli flakes

2 tbl Sesame seeds

Directions

Mix chia seeds with water in a bowl and allow to stand for approximately one hour. Preheat oven to 170°c and line a baking tray with non–stick baking paper.

Place almonds, linseed, sunflower seed, Himalayan sea salt, garlic powder, and chilli flakes into a food processor and process on high until small crumbs form. Add soaked chia seeds, which will now have a gel like consistency, and process on high until a dough forms, scrapping the sides if needed.

Using a spatula scrape the dough onto a sheet of non-stick baking paper, and place an additional sheet on top to prevent the rolling pin from sticking. Roll the dough to 2-3mm thickness. Remove the top sheet of baking paper and sprinkle dough with sesame seeds, gently pressing the seeds into the dough to ensure they stick. Using a bread knife or pizza cutter gently score the dough into cracker shapes approximately 4-5cm in length and spread apart to ensure the crackers are cooked evenly.

Bake in preheated oven for 15 minutes or until golden brown.  Remove from oven and place on a cooling rack and allow to cool completely before serving.

Zesty Salmon & Roasted Beets Recipe

Summer is upon us and this means its salad season! Zesty salmon fillets atop a fresh spinach salad with wholesome roasted beets sounds like summer to us at Naed Nutrition, and we want to share this delicious recipe to get you excited about fish and fresh produce!

Many of us rarely eat our recommended 2-3 servings of fish a week, and many of us find it difficult to create recipes that incorporate fish. At Naed Nutrition we regularly receive comments from clients that they don't like fish or have tried it and couldn't stand the 'fishy' taste. Don't give up!  a fresh fillet of fish should in no way smell or taste fishy, the key is to buy fresh produce from your local market, grocer or fish monger.

Fresh fish, especially salmon, mackerel, sardines and even tuna can provide you with omega 3 fatty acids, specifically EPA & DHA.  Eicosapentaenoic acid (EPA) lowers blood pressure, prevents blood clott formation, protects against irregular heart beats, and reduces inflammation. While Docosahexaenoic acid (DHA), is essential for the central nervous system, brain development and normal brain function. Regular intake of omega 3 fatty acids will help to reduce joint pain, arthritis, inflammation and assist to maintain cardiovascular and brain health. Regular consumption of fish can assist to improve your health in a number of ways, therefore give this recipe a try!

Ingredients

4 small fresh beetroots, around 200g

1tbs extra virgin olive oil

1 tsp coriander seeds, lightly crushed

2 skinless salmon fillets

2 small oranges, zest of 1 and juice of ½ 

3tbs pumpkin seeds

1 garlic clove

1 red onion, finely chopped

4 handfuls of baby spinach

1 avocado, thickly sliced

Directions 

Preheat oven to 180 C, 160C fan. Trim the stems of the beetroot and reserve any tender leaves that are suitable for eating in the salad. Cut the beetroots into quarters then toss with ½ tbsp oil, the coriander seeds, and some seasoning then pile into the centre of a large sheet of foil and wrap up like a parcel. Bake for 45 minutes or until the beetroots are tender then top with the salmon, scatter over half the orange zest and return to the oven for 15 mins. If you want to toast the pumpkin seeds, put them in the oven for 10 minutes.

Meanwhile, cut the peel and pith from 2 oranges then cut out the segments with a sharp knife working over a bowl to catch the juices. Finely grate the garlic and leave for 10 minutes to allow the enzymes to activate. Stir the garlic into the orange juice and remaining oil with seasoning to make a dressing.

Remove the parcel from the oven and carefully lift off the fish. Tip the beetroot into a bowl with the red onion, remaining orange zest, pumpkin seeds and spinach leaves and toss well. Gently toss through the orange segments and avocado with any remaining beet leaves, then pile onto plates and top with the warm salmon. Drizzle over the dressing and serve.

Christmas Leftovers

We are often left with an expanse of leftovers after christmas dinner, which we often throw away or eat unwisely for the next few days, even weeks. Naed Nutrition have put together a few tips and tricks to help you use up those leftovers in healthy and smart ways!

• First of all, plan and prepare! Talk to your butcher, fish monger, fruit & veg grocer, and ask family and friends to RSVP to your Christmas and New Year events, this way you don't waste money and preparation time from buying too much food.

• Use everything! Nothing has to go to waste when it comes to carving up your Christmas ham or turkey. Keep and freeze the turkey carcus and ham bones to later make a hearty and healthy stock which can be used for an array of healthy recipes including soups, risottos, poaching etc. You can also freeze leftover slices and pieces of meat, ensuring you put them in a sealable container to later use in soups and lasagnes. Use all leftover cooking juices to make your own gravy, this way you avoid powdered gravies such as Grovox, that are high in salt, additives and preserves, plus the flavour of a home made gravy outweighs any pre-packaged variety.

Think healthy leftovers! 

• Turkey roll ups. Simply place sliced cucumber, capsicum, carrot and avocado in a slice of fresh turkey and roll it up. A simple and absolutely delicious snack that is high in protein, healthy fats, vitamins and minerals!

• Frittata. Use leftover rated vegetables and meat to make a healthy frittata. Simply place vegetables and meat in a ovenproof tray and cover with beaten eggs, bake until brown. This healthy recipe can be cut into squares and eaten alone as a snack or with a side of fresh salad for lunch, helping you to reach your 5 a day!

• Salads. Use lean cuts of turkey, ham and even seafood in salads to add protein and keep you fuller for longer. Eating light salads and avoiding the leftover bread rolls and gravy will help you to feel light over the holiday season.

We hope you have a wonderful Christmas & a Happy New Year!
Naed Nutrition

Moroccan Zucchini & Chick Pea Salad

This Moroccan inspired salad is hearty and satisfying. A fantastic side to any meal or even eaten alone, this recipe is sure to become one of your favourites!

Zucchini's are certainly the highlight of this dish, offering a hearty and wholesome texture. Zucchini's are often used as a meat alternative that delivers protein, folate, potassium, phosphorus, magnesium, vitamin C, plus many more! The addition of chick peas to the following dish ensures satiety, while alike other legumes and pulses acts to assist cardiovascular and digestive health.

Serves 4 - 6

Preparation & cook time  ~ 20 minutes

Ingredients

2 zucchini's
2 - 3 tbls extra virgin olive oil
400g can chickpeas, drained and rinsed
Bunch fresh coriander, roughly chopped
1 red onion, finely chopped

1tsp paprika

1tsp ground cumin

1tsp organic local honey

Juice of 1 fresh lemon

4 tbls extra virgin olive oil

Method

1. Slice each zucchini length ways into thick slices, and arrange over a grill pan on medium heat. Lightly brush either side of the zucchinis slices with extra virgin olive oil, and sprinkle with a pinch of pink himalayan sea salt and freshly cracked black pepper. Cook until tender for around 8-10 minutes. When cooked, remove from the grill pan and cut each slice into quarters.

2. Place grilled zucchini quarters and can of drained and rinsed chickpeas into a bowl. Add fresh coriander and red onion.

3. To make the dressing add paprika, cumin, honey, lemon juice and extra virgin olive oil into a clean jar, place on the lid and shake well. Once combined, pour over zucchini and chickpea mix, and toss to combine. Serve and enjoy

Spicy Stuffed Chicken Breast Recipe

This delicious stuffed chicken breast is one of my absolute favourites and I cook it weekly. Its full of flavour and goodness delivering a moist chicken breast stuffed with spices and nuts. Quick and easy to prepare its a must have mid week meal!

Serves 4

Preparation & cook time  ~ 40 minutes

Ingredients

100g mixed colour quinoa

2tbs extra virgin olive oil

1 large onion, thinly diced

2 garlic cloves, crushed

1 knob of fresh root ginger, grated

1tsp ground cinnamon, plus a pinch extra 

1 tsp ground turmeric

1 tsp ground paprika

1 tsp ground cumin

1 tsp ground cardamon
Pinch ground black pepper

1/2 apple diced into small squares, skin on

60g raw almonds, roughly chopped

Handful of baby spinach

20g fresh coriander, roughly chopped

4 chicken breasts

Method

1. Cook quinoa according to package instructions. Allow to stand.

2. Preheat oven to 200C or 180C fan. 

3. Heat extra virgin olive oil in a medium pan, and add onion, ginger, garlic, spices and black pepper. Fry until onion is soft and translucent. Add chopped apple and cook for a further 3 minutes. 

4. Take pan off the heat and pour mixture into a heatproof bowl, add cooked quinoa, chopped almonds, baby spinach, and coriander and mix well.

5. Cut chicken breasts open so its flat like a book, without completely cutting them in half, ensure the top can be folded over. Stuff the stuffing mixture into the chicken breast and fold over the top of the breast. Place the tightly packed breasts into a small baking dish, filling the rest of the dish with any remaining stuffing. Rub the top of the breasts with additional cinnamon and bake the breasts for 25-30 minutes, or until liquid runs clean when breast is cut into.

Serve with some mixed steamed vegetables or fresh salad for a nutrition and flavour packed meal!

AvocadoSlaw