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Pistou

This recipe of pistou from the book Top 100 Low-Carb Recipes by Nicola Graimes is a new take on the traditional soupe au pistou which is a specialty from the south of France, Provence to be exact and eaten in the summer months.

Low Carb Recipe 1

Ingredients:

1 tbsp olive oil

1 leek, sliced

1 small carrot, finely chopped

1 stick celery, finely chopped

3 green beans, thinly sliced

700ml/11⁄4 pints/3 cups vegetable stock

150ml/5fl oz/2⁄3 cup pasta

1 bay leaf

30g/1oz/1⁄2 cup whole-wheat conchigliette (small shells) pasta

30g/1oz/1⁄2 cup canned cannellini beans, rinsed

sprig of fresh rosemary

salt and freshly ground black pepper

a few shavings of Parmesan, to serve

1 tbsp pesto, to serve

Method:

  • Heat the oil in a large saucepan and add the leek. Cook over a medium heat for 5 minutes, stirring occasionally, until tender. Add the carrot, celery and green beans and cook for a further 5 minutes.
  • Pour in the stock and pasta and add the bay leaf, stir well. Bring to the boil, then reduce the heat and simmer, half-covered, for 15 minutes. Remove the bay leaf and using a hand-blender or food processor, semi-purée the vegetables.
  • Return the bay leaf to the soup, add the pasta, cannellini beans, and rosemary and bring to the boil. Reduce the heat slightly and cook for 10 minutes or until the pasta is tender. You may need to add some extra stock or water if the soup seems too thick. Remove the bay leaf and rosemary and season to taste.
  • Divide between 2 bowls. Serve with the Parmesan shavings and a spoonful of pesto.

Top 100 Low-Carb Recipes

Nicola Graimes

Top 100 Low-Carb Recipes

£5.99, available from Nourish Books

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Kefir Lime Colada

Water kefir from The Supercharged Green Juice & Smoothie Diet by Christine Bailey is simple to make and an effective way to support your gut health and give your immune system a boost as well. By blending in fruit and supercharged foods you create an amazing, healthy, fizzy smoothie.

Supercharged Diet 2

 

Ingredients:

zest and juice of 1 lime

80g/2 ¾ oz fresh or frozen pineapple, chopped

1 tbsp lucuma powder

250ml/9fl oz/1 cup water kefir

1 tsp tocotrienols or oil of 1 vitamin

E capsule, plus the squeezed capsule

1 tsp probiotic powder

1 tsp manuka or raw honey, or coconut sugar

4 ice cubes

Method:

  • Put all the ingredients, except the ice, into a blender or food processor and blend until smooth and creamy.
  • Add the ice and blend to create a slushy drink.
  • Serve immediately.

Supercharged Green Juice & Smoothie Diet

Christine Bailey

The Supercharged Green Juice & Smoothie Diet

£10.99, available from Nourish Books

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Salmon & Courgette Frittata

This Salmon & Courgette Frittata from The Aussie Body Diet  is a high-protein start to your day and it is great for detoxing, with its combination of chelating agents, parsley and coriander. To get rid of excess water from the courgette, grate directly into a clean tea towel and twist until the courgette is completely dry. If courgette is not your thing, you can substitute any vegetable you prefer. Serve with a fresh garden salad.

Aussie Body Diet

 

Serves: 4

Ingredients:

80 ml extra virgin olive oil, plus extra for greasing

1 large onion (220 g), roughly chopped

1 garlic clove, crushed

10 small courgettes (1 kg), coarsely grated and excess water squeezed out

6 large eggs

2 x 85 g tins salmon in spring water or brine, drained; flesh, bones and skin mashed with a fork

1 tablespoon chopped coriander leaves

1 tablespoon chopped flat-leaf parsley sea salt and freshly ground black pepper

Method:

  • Preheat oven to 180 C. Grease base and sides of a large baking dish with oil.
  • Saute onion with olive oil in a large, deep saucepan or small frying pan over medium– high heat until brown (about 5 minutes). Add garlic and courgettes and cook over medium– high heat for 10 minutes, stirring occasionally.
  • Turn off heat and leave to cool for 20 minutes.
  • In a mixing bowl, beat eggs lightly with a fork, then add salmon, coriander and parsley. Add courgette and onion mixture, season with salt and pepper and mix until thoroughly combined.
  • Pour egg mixture into prepared dish. Bake for 40–45 minutes or until golden brown on top and cooked when tested at centre with a skewer.
  • Take out of the oven, leave to cool for 10–15 minutes and cut into large slices.

Aussie Body Diet

Saimaa Miller

The Aussie Body Diet: A Happier, Healthier You in 14 Days

£14.99, available from Nourish Books

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Buckwheat Pancakes

For this recipe of buckwheat pancakes from The Aussie Body Diet: A Happier, Healthier You in 14 Days by Saimaa Miller, you do need a blender or food processor to break up the coconut into the desired consistency. If you don’t have one, you can substitute coconut cream. These pancakes are very versatile and can be served sweet or savoury – try sheeps’ yogurt, fresh fruit and almond butter, or avocado, wilted spinach and cherry tomatoes.

Aussie Body Diet

 

Serves: 2

Ingredients:

1 young coconut

80 g buckwheat flour

30 g flaxseed

1 teaspoon coconut butter, melted a pinch of sea salt or Himalayan rock salt

1 tablespoon pumpkin seeds

1 tablespoon sunflower seeds

olive oil, for frying

Method:

  • Blend 175 g of the flesh and 250 ml of the juice of the coconut until smooth.
  • Mix all ingredients except pumpkin and sunflower seeds in a large mixing bowl until you have a smooth batter. The mixture should be quite gelatinous and sticky.
  • Mix pumpkin seeds and sunflower seeds together in a small bowl. Scoop out 11/2 tablespoons of mix and set aside in a small bowl. Add remainder of seed mix to buckwheat batter and mix together.
  • Heat a little olive oil in a frying pan over medium heat and drop about 3–4 tablespoons of batter into the pan. Cook for 1 minute and then sprinkle 1 teaspoon of the seed mix on top. Cook for another 30 seconds and then flip the pancake over. Cook for a further 2–3 minutes until pancake is golden brown and repeat with the rest of the mixture.

Aussie Body Diet

Saimaa Miller

The Aussie Body Diet: A Happier, Healthier You in 14 Days

£14.99, available from Nourish Books

Sign up for our newsletter to get our new articles straight to your inbox every month.

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Thai Green Vegetable Curry

This recipe of Thai green vegetable curry comes from the book Top 100 Low-Carb Recipes by Nicola Graimes. The Top 100 Low-Carb Recipes is the essential tool for anyone who is interested in controlling their weight by cutting down their intake of carbohydrates. The key to success is eating the right type of carb alongside good sources of protein and fat.

Low Carb Diet 2

 

Ingredients:

2 tsp sunflower oil

200ml/7fl oz/1 cup reduced-fat coconut milk

150ml/5fl oz/2⁄3 cup vegetable stock (see page 23)

115g/4oz/1 cup small broccoli florets

1 corn on the cob, husk removed, sliced into 2cm/3⁄4in pieces

1 small red pepper, seeded and sliced

55g/2oz/1 cup fresh spinach leaves, shredded

salt and freshly ground black pepper

1 tbsp chopped fresh coriander/cilantro, to garnish

Spice Paste:

3 green chillies, seeded and chopped

1 stick lemongrass, peeled and finely chopped

1 shallot, sliced juice and zest of 1 lime

1 clove garlic, chopped

1 tsp ground coriander

1 tsp ground cumin

1cm/1⁄2in piece fresh ginger, peeled and grated

2 tbsp chopped fresh coriander/cilantro

Method:

  • Place all the ingredients for the spice paste in a food processor and blend to a coarse paste.
  • Heat the oil in a large saucepan and fry the spice paste for 1 minute, stirring. Add the coconut milk and stock and bring to the boil. Reduce the heat and simmer for 10 minutes until reduced.
  • Add the broccoli, corn and red pepper and cook for 3 minutes, then add the spinach and cook for another 2 minutes until the vegetables are just tender.
  • Season to taste and sprinkle with coriander/cilantro before serving.

Top 100 Low-Carb Recipes

Nicola Graimes

Top 100 Low-Carb Recipes

£5.99, available from Nourish Books

Sign up for our newsletter to get our new articles straight to your inbox every month.

Boost your immunity with this green juice!

Immune Blast

Blast fat and enhance your immune health with this vibrant juice. Traditionally, chaga has been used to support the immune system, promote longevity and preserve youth. The addition of coconut oil helps to energize the body and support a healthy metabolism, boosting weight loss. Butternut squash and carrot are high in vitamin A, which is great for your vision, your skin and your immune system.

Ingredients:

1/2 tsp CHAGA MUSHROOM powder

300g/10 1/2 oz butternut squash, peeled

2 carrots

1 handful of spinach leaves

1 orange, peeled

1/2 tsp COCONUT OIL, melted

1 handful of ice cubes

Method:

Make a tea with the chaga by adding it to 150ml/5fl oz/scant 2/3 cup hot water. Stir and leave to cool. Put the squash, carrots, spinach and orange through an electric juicer. Pour into a blender and add the tea, oil and ice cubes. Process briefly, then serve immediately.

Nutritional information per serving

Kcals 243 | Protein 6.7g

Carbohydrates 47.8g, of which sugars 37.1g

Fat 2.8g, of which saturates 1.5g

 

Extracted from The Supercharged Green Juice and Smoothie Diet by Christine Bailey

 

SuperchargedGreen

 

Christine Bailey
The Supercharged Green Juice & Smoothie Diet
£10.99 | Available from Nourish Books

 

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Saimaa Miller is This Month’s Instagrammer

Meet Saimaa Miller, author of Aussie Body Diet, recently published in paperback. To honour the UK release of Aussie Body Diet, she is taking over our Instagram account for the next two weeks. Take a look at her photos visiting Nourish Books Instagram, and keep updated with her latest posts from Australia.

What is Aussie Body Diet?
The Aussie Body Diet is quite simply a fad-free approach to your health. It is about changing your relationship with food, thoughts and movement, with the understanding that it’s all about balance. The Aussie Body Diet is an entirely different approach. It’s designed to help you achieve optimal wellbeing, reach a happy weight and have you feeling the best you’ve ever felt. Readers will discover the seven secrets to optimum health, learn which type of detoxer they are, and be able to devise the program that is right for them. The book has an array of amazing tips that will help guide readers along the way. With case studies from celebrity clients that reveal their experiences and advice that are very encouraging.

Saimaa Miller

How does Aussie Body Diet differ from other diets?
The Aussie Body Diet is based on traditional naturopathic principles. I am an accredited naturopath, nutritionist, herbalist, health coach and detox specialist. I have been working in the health industry for twenty years, long before it became the delightful trend it is now. So this diet is different as it combines several areas of technique along with many years of hands on experience. It is a holistic program, which means treating not just the body, but also the mind.

What is the first step to start an Aussie Body Diet?
The art to a successful detox and first step to an Aussie Body Diet is planning. Preparing your mind by setting goals and clearing your calendars and much as possible. Preparing your body by clearing out the fridge and pantry and doing the shopping before you start and asking for support from your loved ones.

Aussie Body Diet

What is The Last Resort and can you tell about your experience as an health coach?
The last resort is an organic detox spa located in North Bondi. The Last Resort was created with the understanding that only when mind, body and spirit are in harmony, can true beauty and total wellbeing be achieved. We have a seamless team of health experts whose sincerest desire is to attend to individual needs, we offer you a range of healing therapies to balance the body, restore optimum health and allow clients to realise their true potential.

When I opened The Last Resort in January 2005, folks would question my spa business of organics, health and cleansing. Ten years on, and I am truly honoured to say I have worked with thousands of people from all walks of life, with nutritional and cleansing programs. When you are ready to take responsibility for your health, the results are simply life-changing, and always for the better.

Do you have a favorite recipe?
Moroccan fish skewers with millet salad found on page 86 of Aussie Body Diet & Detox Plan. Because it’s beautifully light and hearty.

What are 3 kitchens hacks for a Aussie Body diet?
Cold-pressed juicer. Great knives and a beautiful wooden chopping board. Vita-mix blender.

If you want to know more about Aussie Body Diet, you can visit Saimaa Website or our website.

Supercharge Your Life with Christine Bailey’s Juices and Smoothies!

Supercharged juices and smoothies are a surprisingly easy and satisfying way to reboot your health. Juices are gentle on the digestive system and readily assimilated by the body. Ideal for a meal, a snack or a post-workout treat, they energize your body and fuel your day. To know more, you can read Christine Bailey‘s just released The Supercharged Green Juice & Smoothie Diet.

1 Grapefruit Greens & Morning Blend-A

Grapefruit Greens
Tart and tangy, with an underlying sweetness, this citrusy green juice makes a terrific morning drink. Blending in matcha green tea powder gives this juice a terrific antioxidant boost and makes it a useful weight-loss drink, because green tea has been shown to stimulate the metabolism.

Ingredients:
½ romaine or cos lettuce
1 pink grapefruit, peeled
1 apple
¼ tsp matcha green tea powder

Method:

  • Put all the ingredients, except the matcha, through an electric juicer. Transfer to a blender or food processor and add the matcha, then blend until smooth. Serve the juice immediately.

Morning Blend
Shop-bought processed orange juice is a poor substitute for the real thing. Instead, make up this zingy anti-inflammatory mix. If you can get fresh turmeric root, add this to the juicer as well, but if not, you can blend in turmeric powder at the end. Camu camu powder is a good way to boost the vitamin C level, making it ideal for improving your immunity.

Ingredients:
2 apples
2 oranges, peeled
1cm/½in piece of root ginger, peeled
5mm/¼in piece of turmeric root or a large pinch of ground turmeric
¼ tsp camu camu powder, or baobab
powder or acai berry powder

Method:

  • Put the apples, oranges, ginger and turmeric root (but not the ground turmeric) through an electric juicer. Transfer to a blender or food processor and add the ground turmeric, if using, and the camu camu powder, then blend until smooth. Serve the juice immediately.

SuperchargedGreen

 

Christine Bailey
The Supercharged Green Juice & Smoothie Diet
£10.99 | Available from Nourish Books

 

Sign up for our newsletter to get our new articles straight to your inbox every month

Start 2016 with Aussie Body Diet Detox Plan!

This is the perfect time to start Aussie Body Diet‘s detox plan and we are really pleased to announce the UK release of Saimaa Miller’s fantastic book.
Published in paperback, Aussie Body Diet includes a fad-free diet that reveals simple Aussie lifestyle secrets to help you look and feel your very best, from one of Australia’s most sought-after health coaches.

Aussie Body Diet

Australians are famous for their sun kissed, athletic physiques, and now Saimaa Miller has written a guide to getting that same naturally healthy body this side of the equator. In Aussie Body Diet you’ll discover the seven secrets to optimum health, learn which type of detoxer you are, and be able to devise the programme that’s right for you, with tips for good health from Saimaa’s celebrity clients to encourage you. All accompanied by recipes so delicious, you’ll hardly believe you’re on a detox. In just fourteen days you’ll detox your system, and be left refreshed, rejuvenated and ready to take on the world.

Saimaa Miller

The book is available in any good store and online from Nourish Books or Amazon.

 

Supercharge your juices/smoothies in 2016!

Did you overindulge over Christmas and New Year? Want to supercharge your 2016? Then watch this video! Nutrition expert Christine Bailey talks us through the best supplements to add to your healthy green juices and smoothies. Want more energy? Healthier skin, hair and nails? To lose weight? Then watch this and get detoxing!

SuperchargedGreen

 

Christine Bailey
The Supercharged Green Juice & Smoothie Diet
Available in January 2016.
Buy from Amazon now.

Learn how to make a healthy green juice or smoothie with Christine Bailey

Did you overindulge this Christmas? Of course you did! Do you want to start a healthy, happy 2016? Why not try and incorporate green juices and smoothies into your diet? And for the more hardcore, a detox?

So how exactly do you make a healthy green juice or smoothie? What do you need? In what proportion? Find out with nutrition expert Christine Bailey!

SuperchargedGreen

 

Christine Bailey
The Supercharged Green Juice & Smoothie Diet
Available in January 2016.
Buy from Amazon now.

How To Brain Train Your Way To New Year’s Resolution Success

(by Lowri Turner)

Are you struggling to stick to your New Year’s resolutions? Perhaps that cake is beginning to seem really quite tempting, a glass of wine is calling you or you were tempted to hit the snooze button on your alarm clock skip your morning run? Whatever promises you made to yourself (and others) on January 1st, it can be hard to follow through. However, by using a few top techniques from the world of sports psychology, you could dramatically increase your chance of success.

As the author of The Hunger Types Diet, which looks at how hidden hormonal imbalances can drive appetite, cravings and weight gain, I firmly believe that changing what you eat can solve all sorts of health problems, including excess weight. Still , as a practicing nutritionist and hypnotherapist, I also regularly use brain training skills to help my clients stick to their new healthier diets.

Many of the most effective psychological techniques from the world of sport, where athletes are now as likely to focus on their ‘mind’ game as their physical one. As cognitive hypnotherapist Hazel Gale (www.hazelgale.co.uk) says: ‘People are realising it’s scientific, not woo woo’. Gale is the current UK women’s welterweight boxing champion and former double world women’s kick boxing champion. Not a lady to argue with then.

Performance consultant Andy Barton (www.thesportingmind.com) is a sports psychologist who also uses fashionable new psychological approaches such as Non Linguistic Programming (NLP)and Neuro Feedback to help people. He says’65% of my clients are sports people, but the others are actors,musicians and just people who need to perform better’.

These therapists work with top flight athletes, but the strategies they (and I) use can be just as effective at helping you stick to your New Years Resolutions. Here are my favourite techniques and how you can use them:

1.Resource Anchor

What is it?
OK, the name’s not very catchy, but it works. The idea is that we ‘associate’ different states (happy, sad, excited etc.) with ‘anchors’ i.e. sights, sounds, smells, or tastes.   So, the smell of fish and chips may make you feel happy because it remind you of family seaside holidays as a child. The key is to anchor a sense to a frame of mind (a ‘resource state’) that will help you..

How do you do it?
The easiest and most effective Resource Anchor to create is a sound one. An experiment conducted at Brunel University in 2001 found that music combined with imagery was more effective than imagery alone at helping athletes complete an isometric endurance task. You can use the same trick to push you through a run, cycle or boring pounding of the treadmill.

Choose a song or songs that give you a feeling of energy and and power. ‘‘The only way is up’ by M People or ‘Roar’ by Katy Perry are good choices.
Now, close your eyes and imagine yourself really exercising well- running effortlessly, swimming strongly or whatever is the fitness regime you have decided to adopt as part of your New Year’s Resolution. Switch on your music and watch yourself in your minds eye exercising at your peak. Rewind the song and rewind your little movie of youself and play both again a couple of times ‘anchor’ this great feeling to the music. Then play the music whenever you train .

What Is It Best For?
Fitness regimes like running, swimming or cycling. Also good for slowing down eating if you’re trying to lose weight. Just choose a calming piece of music.

2. Power Pose

What is it?
Power Pose depends for its success on the theory that body language is infectious. If you are depressed, you slump your shoulders and this makes you feel even more depressed. Power pose reverses this process.

How Do You Do It?
Stand with your feet slightly apart, your head up and shoulders back. Lift your arms up and out as if you are running through a tape at the end of the race. Breathe deeply and hold that position for 1 – 2 minutes.

What is it best for?
Increasing energy and focus. If your New Year’s Resolution is to get a promotion or get another job, for example, you can do this before you have to make that tricky phone call or go in for an interview.

3. Mental Rehearsal

What is it?
This a visualisation technique in which you assume the identity of someone else in order to copy them and improve your own ‘game’.

How Do You Do It?
First think of someone your know who behaves as you would like to. If you want to give up alcohol, it maybe a teetotaller you know, If you want to lose weight, someone who is already slim. Choose a person whose behaviour you are familiar with. Now, close your eyes and imagine you’ve got a remote control and a TV. Press play and watch a film of your chosen person practising the skill you want to perfect. Perhaps they are putting down their knife and fork between bites, or leaving food on their plates. Or, they could be sipping elegantly at a glass of water, looking confident and relaxed.

Press pause and rewind. Play the movie again. This time keep your mentor’s head but put it on your body. Press pause, rewind and play again with your head and your body, but behaving exaclty as your chosen person did. Press pause, rewind and play again but step inside the movie so you’re actually feeling what it is like from the inside to behave as you’d like to.

Press pause, step out the movie, look at yourself performing so well, breathe in and relax.

What Is It Best For?
Trying out behaviour that you cannot imagine yourself doing. So, if you’ve never exercised,always been overweight, or never gone a week without drinking. Rehearsing the future helps create belief that you can change.

4. Change Internal Dialogue

What Is It?
Many of us fail at New Year’s Resolutions because we doubt ourselves. We have a little voice in our heads that tells us we can’t. This can be our own voice or more often is that of a parent. Change Internal Dialogue is a technique that takes the ‘sting’ out of that inner voice.

How Do You Do It?
Close your eyes and think about some of the negative beliefs you may have about your New Year’s Resolutions. Hear the voice in your head saying things like’ I always fall of diets… I join and gym and never go… I am a failure’. While listening to this litany of internal criticism, alter the voice in your head to that of Bugs Bunny or Homer Simpson or any other silly voice you fancy. Immediately, whatever they are saying sounds ridiculous rather than powerful.

What it’s best for?
Any New Year’s Resution that you have tried at and failed at before – smoking, giving up drinking, losing weight.

5. Flick It Out, Lock It In

What is it?
This is a technique that allows you to ‘own’ your successes and ‘throw away’ the failures.

How Do You Do It?
If you do something really well, whether it’s have a good session at the gym, say ‘no’ to a cigarette or manage a night out without a drink, you find a quiet place and ‘lock it in’. This means you lift one arm, bend it as if you are doing a classic bicep curl, then as you clench your fist andpull it in to your chest. This ‘locks in’ the success.

If you have a bad day on your diet, fitness regime or fall of the wagon wit smoking or drinking, you can ‘flick out’ this failure. Again find a quiet place and take the flat of one hand. Brush yourself down as if trying to brush crumbs off yourself’.

What Is It Good For?
Celebrating your successes and preventing ‘blips’ knocking you off track.

Lowri Turner is a hypnotherapist and nutritionist. She is the author of the new book The Hunger Types Diet.

HungerTypeDiet_PB_US_CMYK-300x463

 

 

 Lowri Turner
 The Hunger Type Diet
 ISBN: 9781848999770