Healthy Recipes

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Your NUTRITION is something that many chiropractors will discuss with you when you come in for any type of health assessment or treatment. What you eat does translate into how you look and feel so it isn’t a topic to be taken lightly.

If you are looking for ways to improve your nutrition here are some basic rules that can help guide you:

Look for short ingredient lists. In general, the shorter the better. The longer the list and the bigger the words means you are likely getting an unhealthy does of artificial ingredients. Nutritional experts also recommend that you shop the outside aisles of the store. Typically, foods that aren’t refrigerated or fresh are sold at the interior of the store. The fresh and nutritionally sound foods generally are found at the exterior of the store. So, try to do a majority of your shopping where it’s fresher.

Look for the true portion size. Many labels are designed to make you think the entire package is an individual portion size when in reality you may be eating two or three times the individual serving size. Check the label and look at what the serving size is and then how many servings per container. This can help you keep your caloric intake in check and make you more aware of what you’re eating.

Look for whole grains. Just because you’re buying wheat bread doesn’t mean it’s much healthier than white bread. You should look for the package to state whole wheat or whole grain. This will ensure that you are getting the best nutritional value from your bread without anything being removed.

Remember, that what you eat does effect how you look and feel. A nutrition overhaul isn’t necessary to see changes, even small adaptations to your current diet can make a difference and help you feel like a brand new you.

Asparagus and Tomato Salad Recipe

Ingredients:

Asparagus Spears – 225 gms
Lamb’s Lettuce – 1, washed and torn
Rocket Leaves – 25 gms
Ripe Tomatoes – 450 gms, sliced
Black Olives – 12, stoned and chopped
Pine Kernels – 1 tblsp, toasted

For the Dressing:

Lemon Oil – 1 tsp
Olive Oil – 1 tsp
Wholegrain Mustard – 1 tsp
Balsamic Vinegar – 2 tblsp
Salt and Pepper as required

Method:

Steam the asparagus spears for about 8 minutes or until tender.
Rinse under cold running water to prevent them cooking any further, then cut into 2 inch pieces.
Arrange the lettuce and rocket leaves around a salad platter to form the base of the salad.
Place the sliced tomatoes in a circle on top and the asparagus in the centre.
Add the olives and the pine kernels.
To make the dressing, put all the ingredients into a small screw-top jar and shake until well-blended.
Drizzle over the salad and serve.

TABOULI; TABBOULEH SALAD RECIPE

INGREDIENTS:

3 cups of finely chopped flat-leaf parsley
1/2 cup of finely chopped fresh mint
4 or 5 finely chopped spring onions (with the green parts)
4 ripe, medium size tomatoes, chopped into small cubes
1 cup of medium burghul (cracked wheat)
1/2 tsp allspice
1/2 cup lemon juice
1/2 jalapeno pepper, de-seeded, chopped fine (optional)
5 TBS organic virgin olive oil
Salt and Pepper

METHOD:

RINSE burghul several times and then soak in cold water for about twenty minutes.
CHOP the tomatoes (small dice).
CLEAN the parsley and remove the large stems (you want mostly leaves). Chop fine.
PUT the burghul in a sieve to drain.
TRIM the spring onions, and chop them into 1/4" lengths.
PUT the drained burghul and tomato in a large mixing or serving bowl. Add salt, pepper, allspice, lemon juice, olive oil, mint, parsley, and optional minced jalapeno.
TASTE for seasoning. If too dry, you can add additional lemon juice.
TOSS well. Tabouli benefits from resting - you can cover the bowl with plastic wrap and leave in the refrigerator for a few hours or over night, tossing occasionally.
SERVE with cabbage or lettuce leaves - scoop some tabouli into a leaf and enjoy!