Nutrition Health Hub

30/09/2023

This study is from a few years back, but a good study to reinforce how cooking tomatoes increases bioavailability of several antioxidants. Cooking food also increases iron availability.
Folate however is destroyed when cooked, except when steamed. There’s great benefits from both cooked foods & raw foods.

The consumption of carotenoid-rich vegetables such as tomatoes and tomato sauces is associated with reduced risk of several chronic diseases. The predominant carotenoids in tomato products are in the (all-E) configuration, but (Z) isomers can be formed ...

18/12/2022

Charred peach, pepita, black bean, rocket and herb salad. Plant based salads for Christmas functions that fill you up 🥳

18/09/2022

Overnight marinated & roasted tofu with a papaya, smashed kale & walnut salad. Lime juice & maple dressing. Is worth a go, very delicious!

30/01/2021

Cultured macadamia cheese with thyme:
Just soak, strain and blend macadamia nuts, add probiotics and a little bit of salt, let sit for a day or two in a cheesecloth. When ready it can be stored in oil in the fridge as feta chunks with fresh herbs or use as a cheese spread. Healthy & delicious 🌱

12/01/2019

Highly recommend this lentil soup! I only used a few tbs of olive oil rather than 1/4 cup. It is very delicious 😋

This healthy lentil soup recipe comes together quickly with pantry ingredients. Simple spices, fresh greens and a squeeze of lemon make it the best! Vegan.

12/12/2018

Aaaah school holidays are here. Which means not much real work gets done, but I can manage to decorate smoothie bowls for a while!

This one is made from:
1 tsp spirulina, frozen bananas, 1/2 cup soy milk, 1/2 frozen mango, 1 cup kale.
Toppings: Frozen blueberries, pepitas, h**p seeds, coconut and chia seeds.
👌

20/09/2018

I love Japanese food - miso, seaweed combined with the favours of sesame oil and Chinese five spice makes a very comforting and healthy soup.
The seaweed wakame is a great source of iodine and you only need a few grams dry weight, the choy sum is a great source of calcium which is readily absorbed.

This recipe is also at: https://www.bluelimenutrition.com.au/oneweekmealplan

Warm Wakame Miso
 and Tofu Noodle Soup (Serves 2)

Ingredients:
60g dry rice noodles

3-4 leaves and stems of choy sum
2 spring onions, finely chopped
150 tofu, cubed

4 cups of vegetable stock

2g dry wakame seaweed

1⁄2 tsp Chinese five spice

1 tsp miso paste

3 drops sesame oil


Optional (for crispy tofu)
2 tsp cornstarch, 2 tsp oil and sprinkle of salt

Serve with:

Fried shallot

Fresh basil or coriander
Sriracha

Method
Finely chop choy sum stems and loosely chop the leaves. Bring stock to boil in medium pot and add Chinese five spice, choy sum stems and dry wakame, simmer for 10 minutes.
(optional) Meanwhile douse tofu in corn starch and a sprinkling of salt, heat olive oil in fry pan and fry tofu until crispy. Set aside. Or instead you can add tofu as is at the end.
Boil water and cook rice noodles to directions.
Return to soup after 10 minutes, add the spring onions, choy sum leaves, prepared rice noodles and cook for 1 minute. Turn off heat and stir through miso and sesame oil. This is a good time to have a quick taste to check if it needs more miso or stock.
Serve soup in two bowls, sprinkle over tofu and small amounts of fried shallot and a dash of sriracha.

enjoy!
www.bluelimenutrition.com.au

10/08/2018

Multiple studies have found no difference in calcium absorption from plant milks when compared to cows milk. Calcium absorption from green leafy veg such as bok choy, kale, rocket is much higher than from dairy.

Abstract. Calcium (Ca)-fortified soymilk has gained popularity in the United States. Tricalcium phosphate (TCP)-fortified soymilk was shown to have a lower Ca

29/07/2018

The low fodmaps diet is easy to implement and is very successful managing symptoms of IBS.
It is not common knowledge though that you can then challenge each short chain carbohydrate back in individually to test your tolerance to each group.
🌱
Today’s low plant based breakfast is homemade soy yoghurt, chia & linseed meal, blueberries, pepitas, quinoa flakes with a few tbs of rice bubbles.
This mix also has chopped Brazil nuts and pecans which are also .

26/07/2018

I have been trying to get my children to eat a little more plant based selenium but they don’t particularly like eating a Brazil nut each day. So I made these nutrient packed bliss balls with the addition of pepitas for iron and zinc.
They were a hit for the whole family!
🌱
Medjool dates, pepitas, 5 Brazil nuts, cocoa
☀️

👇
To ensure there is sufficient selenium source Brazil nuts from Brazil 🇧🇷

07/07/2018

Quick meal & full of nutrients 👌 marinate thin cut tofu in soy for 2 minutes then dry fry. Add cooked noodles to home made veggie stock with some miso, ginger, green veg & kimchi. Garnish with toasted sesame, chilli and spring onions 🌱🌶