NATURAL REMEDY OILS

There has been so much talk about 'good' and 'bad' oils in cooking that it is easy to forget about the other type of oil - therapeutic or restorative oil. These oils or essential fatty acids have been found to improve brain and heart health as well as reduce the symptoms of arthritis, dry eye syndrome, eczema and pre-menstrual syndrome, to name a few. We have outlined some of these wonder oils and what they are all about below. 

Flaxseed oil

Assists with dry eyes, depression, hormone imbalances and gut problems. 

This oil contains alpha-linoleic acid, a plant-derived omega-3 fatty acid, which enhances the oily layer of the tear film in our eyes. Flaxseed oil also assists in keeping the liver functioning, as  flaxseed oil assists this organ in detoxing and removing bad oils from the body. A recent American study revealed that 70% of participants noticed a vast improvement to their dry eyes after taking flaxseed oil for three months.

Expiration date: This oil must be consumed orally within eight weeks of the open date. After this period flaxseed oil can be used as an accompaniment to a bath to moisturise skin or to reduce itchiness. Flaxseed oil can also be massaged into a dry flaky scalp for relief. 

How to incorporate into your life: flaxseed oil can be simply added to food instead of having to take it in tablet form. Naturopath Janella Purcell advises her clients to "aim for one to three tablespoons a day, in smoothies or yoghurt, or drizzle it on salads and vegetables". 

Try: Nature's Own Flaxseed Oil, Blackmores Flaxseed Oil.   

Fish oil

Great for pain relief

Fish oil is packed full of omega-3 fatty acids that are anti-inflammatories, therefore this oil is excellent for reducing pain associated with gastritis, arthritis, cystitis and bronchitis. Australian studies have shown that fish oil is extremely fast-acting for decreasing acute arthritic pain and naturopath Victoria O'Sullivan strongly recommends that anyone and everyone over 30 years of old should take a daily fish oil supplement. "If you are going to take one supplement, it should be fish oil because disease-causing inflammation starts to increase in the body at this time (from 30 years of age), particularly if you are not eating the right foods". 

How to pick the right supplement: Go for a distilled or pharmaceutical grade or brand, as "they are often more concentrated and have less impurities", says Victoria. 

Try: Ethical Nutrients Hi-Strength Liquid Fish Oil, Swiss Ultiboost Wild Fish Oil Concentrate. 

Krill oil

A natural remedy to reduce cholesterol 

This product is made from the oil from small crustaceans in the ocean (usually the Atlantic) and has similar omega-3 fatty acids as fish oil. What makes krill oil slightly more powerful than fish oil is that it contains the antioxidant astaxanthin, which decreases cholesterol by prohibiting deterioration in the body. The participants in a Canadian study who took krill oil reduced their LDL or bad cholesterol by one third and almost doubled the HDL or good cholesterol in their body compared to other participants who were given a placebo. 

This antioxidant astaxanthin also improves eye health, boosts immune function and can possibly even make you look younger! O'Sullivan informs that this antioxidant can help fight the ageing process. 

Warning: if you are allergic to seafood, avoid this oil. 

Try: Bio-Orgaanics Super Krill Oil, Bioglan Red Krill Oil Double Strength

Evening Primrose oil

A flower to improve troubling skin

This oil is derived from the seeds of the evening primrose, a beautiful yellow wildflower, and is known for its many healing properties, such as a hormone helper and a soother for dry, itchy skin. Evening primrose oil is rich in omega-6 fatty acids which work against inflammatory skin conditions including eczema, hormonal acne and psoriasis. 

Consult your health practitioner: as this oil is not suitable for people with seizure disorders and can react if taken with some medications. 

Try: Nature's Way Primrose Oil, Blooms Evening Primrose Oil. 

Chia Seed oil

High in calcium and assists in helping the body absorb calcium, hence it is excellent for bone health. 

Chia seed oil contains more omega-3 than any other plant oil out there and has anti-inflammtory properties. 

How to eat: drizzle on your salad or add a dash to smoothies. 

x Emily 

SWEET POTATO VERMICELLI STIRFRY

I have wanted to try sweet potato vermicelli for a long time now, but had never ventured out to try to find out. Turns out that there were 4 different varieties of this noodle at my tiny local Asian supermarket. I was rather hung-over last Sunday after a Saturday night of drinking (something I rarely do nowadays) and I thought that cooking would make me feel better than sitting around feeling sorry for myself. Turns out that I was right! I’d recommend a trip to your nearby Asian grocery store for this particular type of vermicelli (sweet potato vermicelli is Korean in origin) as regular vermicelli does not taste the same.

INGREDIENTS

• 300g lean eye fillet, sliced into thin, even strips
• 1 teaspoon tamarind 
• 2 teaspoons sesame oil
• 2 tablespoons gluten-free soy sauce or tamari
• 1 tablespoon rice wine vinegar
• 2 garlic cloves, crushed 
• 250g dried sweet potato vermicelli 
• 1/4 red cabbage, finely shredded
• 1/4 green cabbage, finely shredded
• 1 large carrot, finely shredded or roughly grated 
• 2 tablespoons white sesame seeds & 2 tablespoons black sesame seeds
• 1/4 cup fresh coriander, leaves removed from the stems 

COOKING 

1. Place the eye fillet strips in a medium ceramic bowl and add the tamarind, 1 teaspoon sesame oil, soy sauce, vinegar, garlic and 1 tablespoon water. Mix well, until the tamarind is evenly combined with the other ingredients. Cover and leave to sit at room temperature for at least 20 minutes. 

2. Meanwhile, bring a large saucepan or kettle of water to the boil. Pour the boiling hot water over the vermicelli and leave to soak for 5 minutes or until the vermicelli is soft. Drain the vermicelli well in a colander or large sieve, but do not pour cold water over it to rinse. 

3. After the meat has been marinading for 20 minutes, heat the other teaspoon of sesame oil in a large wok over medium-low heat and swirl to coat. Add the eye fillet and the juice from the marinade and cook, stirring constantly, until the meat is lightly brown. Change the heat to medium-high low and add the red & green cabbage and the carrot to the wok and cook, stirring occasionally for 7 minutes or until the cabbage is just tender. Add the two types of sesame seeds, coriander and cooked vermicelli to the wok and toss well to combine. Serve warm, with extra coriander sprinkled on top, if desired. 

Serves / 4 

Total Preparation time / 25 minutes (including 20 minutes marinading time)

Total Cooking time / 15 minutes 

x Emily 

QUINOA, PUMPKIN & BEEF STEW

I FINALLY got my man to eat quinoa and I am just so ecstatic. Turns out all I had to do was cook beef mince with quinoa and he became interested. After numerous recipes of quinoa salads, quinoa in soup and (failed) quinoa in porridge I finally found a recipe that Chris could get on board with.

This recipe was inspired from a Peruvian Quinoa Lamb recipe that I perused in one of my many cooking magazines / books / websites. It is packed with protein, filling and helps me to say so long to winter with one last comfort meal. And for once in my house I don’t have to eat the quinoa dish for days on end as I have someone helping me to devour it!

INGREDIENTS

• 250g quinoa, soaked in water for 2 hours (make sure you change the water at least once throughout this time)
• 1 tablespoon coconut oil
• 1 medium leek, finely chopped
• 2 garlic cloves, finely chopped
• 500g extra lean beef mince
• 350g pumpkin, skin removed and cut into even 3-4cm pieces
• 1 teaspoon dried rosemary
• 3 cups (750ml) beef stock or water 
• sea salt & pepper
• Optional- a handful of fresh parsley or sage, roughly chopped

COOKING 

1. After the quinoa has been soaked, drain well. Heat coconut oil in a large saucepan over medium-high heat and add leek and garlic. Cook, stirring often, for 2-3 minutes or until the leek has softened but is not brown. 

2. Add the beef, salt & pepper and rosemary to the pan and stir, breaking up any lumps in the mince that may occur with a strong spoon. When the beef has browned add the pumpkin pieces and stir for 2 minutes to combine, then pour the quinoa and stock / water into the pan and bring to the boil. 

3. After the liquid has boiled, reduce the heat to a low simmer and cover, cooking for 7-8 minutes or until the quinoa is cooked (you will be able to see the little white cuticles in the quinoa if it is cooked; in addition, the liquid in the pan will be almost all absorbed) and the pumpkin is just tender. Sprinkle with fresh parsley or sage and serve warm. 

Serves / 4 

Total Preparation time / 2 hours 12 minutes 

Total Cooking time / 20 minutes 

x Emily 

KALE & PROSCIUTTO RISOTTO

My blog has been a little quiet of late, due to some totally crazy renovations than myself, my fiancée Chris and his amazing parents have been involved in. But it will all be worth it when Chris & I move into our very first home at the end of October. With 14-15 hours of our day accounted for filled with work, renovating and travelling across Brisbane there has not been much, if any, time to cook. I have truly missed it. So much so that I ignored my tired body screaming at me to sit down last night and instead cooked three dinners so I would be able to blog about something other than how renovations are much more physically and emotionally draining that I had ever thought possible. Because who honestly wants to hear about that? Thanks to gourmet farmer Matthew Evans for the inspiration for this simple yet moreish recipe.

INGREDIENTS

• 1 tablespoon coconut oil
• 1 medium leek, white part only, finely chopped
• 2 long thin slices of prosciutto, finely chopped
• 2 cups (400g) arborio rice
• 1 medium bunch kale, stems removed, washed & roughly chopped
• 1.75 - 2 litres (7 - 8 cups) vegetable stock 
• sea salt & pepper
• 1/4 cup fresh basil, roughly chopped

COOKING 

1. Heat coconut oil in a large saucepan over medium heat. Add the leek and prosciutto and cook, stirring regularly, for 3-4 minutes or until the leek is soft but not burnt. Add the rice and kale and stir well until combined. 

2. Add the vegetable stock one ladleful or 1/2 cup at a time to the pan, making sure to stir the risotto constantly and only add another ladleful when the stock in the pan has been completely absorbed. When all the stock has been absorbed by the rice, taste the rice to see if it is tender. If it is not, add a splash of water and continue to stir, taste-testing the rice again when the water has been absorbed. If / when the rice is tender,  stir in the sea salt & pepper. Serve warm, sprinkled with basil. 

Serves / 4 

Total Preparation time / 12 minutes 

Total Cooking time / 30 minutes 

x Emily 

NATURALLY SWEET: XYLITOL

You could easily forgive anyone for thinking that Xylitol sounds like a dangerous artificial sugar, as the name just screams chemicals and synthetics.  I was very sceptical before I started using this sugar and therefore did my research and then some. The sweet truth about xylitol may surprise many. 

I was helping a good friend out at her Green Tea Hawaii stall just yesterday at the Bulimba festival when I discovered that many people in Brisbane (or at least in the Bulimba-Hawthorne community) shared my initial apprehension about Xylitol. Just a bit of background for you: Green Tea Hawaii is a a highly concentrated form of green tea and the superfood noni that contains the same antioxidant value as 45 cups of regular green tea. Just 1 serving a day provides you with numerous health benefits, such as increased energy, increased metabolism, lower cholesterol levels, lower blood pressure and a reduction in muscle damage, to name a few. Two servings of Green Tea Hawaii a day, one 15-30 minutes before breakfast and another 15-30 minutes before lunch or dinner will assist in both weight loss and weight control, in conjunction with a healthy diet and active lifestyle. I could talk all day about Green Tea Hawaii and what positives it has done for my body, however that is not the point of this post. The point is that as we discussed the numerous health benefits, our experience with the tea and what exact ingredients were involved, people's noses got wildly out of joint about the fact that there was just 5% sugar or sweetening blend in the entire tea or just over 1/2 a gram of sugar in one serving. A small amount of this 5% contained xylitol, one of my favourite sugars, which made people even more apprehensive. I'm not hear to preach at all about what you should and shouldn't be drinking, but I desperately do want to share the very interesting benefits I have discovered over the past several months about xylitol and why I use it and love it. 

The Facts

• Xylitol is a low kilojoule sugar substitute 
• It is found naturally in fibrous fruits, such as plums and vegetables, such as corn. Commerical forms of this sugar are found in birch and other hardwood trees
• This natural sugar is also found in our bodies, in human tissue
• Xylitol contains 40% less kilojoules than many other sugars on the shelves, therefore making it a great choice for people with diabetes and those wanting to lose weight 
• It contains hardly any carbohydrates
• It has a low GI of 7, whilst other sugars have a GI of 100, which means that these sugars enter the blood stream a lot quicker than xylitol
• Xylitol is absorbed by the body very slowly, making it a natural insulin stabiliser. As it is absorbed at a slow pace you avoid the 'sugar spike' that you experience by consuming other sugar products, which results in a severe drop in blood sugar and a desire for more sugar
• Due to this slow absorption, xylitol reduces sugar and carbohydrate cravings
• Extensive research has revealed that xylitol has a positive effect on oral health. Xylitol actually assists in preventing streptococcus mutans, the primary bacteria that causes dental cavities, from cultivating in teeth as xylitol inhibits the growth of bacteria, whilst other sugars enable this growth. 
• Because this powerful sugar prevents the growth of bacteria, it also encourages aural (ear and hearing) health. A 2004 study revealed that xylitol impairs the bacteria streptococcus pneumoniae, one of the leading causes of ear infections. The study found that by damaging this bacteria, xylitol assisted in inhibiting the bacteria from multiplying. 
• This naturally-found sugar also actively restores minor dental damage
• Xylitol has no unappetising bitter aftertaste, like you find with artificial sweeteners

You can buy xylitol in health food stores, as it is not currently a big enough household name in Australia to be stocked in major supermarkets. However I am hoping that with more Australians trying this natural sugar the demand will have an effect on the supply and we will find this sugar much more accessible. 

If you want to find out more about Green Tea Hawaii, head to https://www.facebook.com/AlohaHealth?fref=ts or alohahealth.com.au. 

x Emily 

BEETROOT CUPCAKES

These beetroot cupcake cross muffins could also be described as the healthy version of red velvet cupcakes. I’ve witnessed several friends attempting to eat a cake that contained beetroot and being unable to get over the fact that they are eating a vegetable for dessert. To that I simply say, try eating it again. This beautiful Teresa Cutter gluten-free dairy-free cupcake recipe is filled with natural sweeteners like cacao powder, almonds, cinnamon, honey and of course beetroot. It has quickly become one of my favourite treats to bake and my fiancée cannot get enough of them (which is saying something as I have extreme trouble getting him to eat anything that does not contain meat). If you cannot get past the fact that these cupcakes do not have a topping or frosting, scoop some natural yoghurt or warm berries on top. 

INGREDIENTS

• 260g (2 medium) unpeeled beetroot, washed & grated raw
• 1 teaspoon vanilla extract or paste (paste is far better!)
• 2 eggs, preferably free-range, beaten
• 150g (1 1/2 cups) ground almonds / almond meal
• 1 teaspoon ground cinnamon
• 1/5 - 1/4 cup raw cacao powder
• 2 heaped tablespoons honey 
• 3 tablespoons coconut oil
• pinch of sea salt 
• 1/2 teaspoon bicarb soda or 1 1/2 teaspoons gluten-free baking powder 

COOKING 

1. Preheat a fan-forced oven to 160 degrees celsius. Lightly grease a 10 capacity muffin/cupcake tin with coconut oil. 

2. Combine the grated beetroot, vanilla, eggs, almond meal, cinnamon, cacao, honey, coconut oil, salt and bicarb or baking soda into a large bowl and stir/mix until all ingredients are combined. Spoon the mixture into the 10 prepared cupcake tins, make sure each tin has the same amount of mixture. Bake for 35-40 minutes or until cooked through (that is, you can insert a skewer or knife into the centre of any cupcake and it will come out clean). Remove from the oven and leave to cool. Serve topped with natural yoghurt, mixed berries or by itself (my favourite way to eat them). 

Makes / 10 

Total Preparation time / 15 minutes 

Total Cooking time / 35-40 minutes (plus cooling time)

x Emily