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Energy Detox Recipes

Breakfast

Berry smoothie
A fast recipe for people on the move.
Ingredients
½ cup of fresh or frozen berries
500 to 750ml pure water or unsweetened soy milk
Ice
A tablespoon or 2 of natural yoghurt
Method
 Combine ingredients and blend. Serve in a tall glass.
 Can also sprinkle nutmeg on top for variation.


Omelette
Ingredients
2 eggs
1 tablespoon milk (soy, rice etc.)
A small handful of baby spinach
1 medium sized mushroom
1 tablespoon of chopped onions
Salt and pepper to taste
Method
 Beat eggs.
 Combine all ingredients into the egg mix.
 Pour into non stick pan.
 Cook without stirring for two minutes then fold the omelette in half.

Poached Eggs
Ingredients
2 eggs, whole
200mL water
3 teaspoons of fresh chopped parsley
Freshly ground pepper
1 to 2 pieces of gluten free bread
Method
 Put 200mL of water into a small saucepan.
 Bring to the boil.
 Crack an egg into a cup.
 Using a spoon, stir the water very quickly to create a ‘whirlpool’ and then slide the egg carefully into the water.
 Repeat with the remaining eggs.
 Toast bread.
 Simmer for 3 minutes or until each egg is firmly set.
 When eggs are cooked, remove from the pan with a slotted spoon and place on a plate.
 Garnish with freshly chopped parsley and ground pepper.


Poached Salmon and Eggs
Ingredients
2 eggs, whole
150g Salmon fillet, cut into two pieces
200mL water
3 teaspoons toasted silvered almonds
1 to 2 tablespoons of fresh chopped parsley
Freshly ground pepper
Method
 Put the fish in a cool non-stick frying pan and cover with water.
 Bring slowly to boil, and then simmer until fish is tender but not breaking up.
 Transfer with a slotted spoon to warmed serving plate and keep hot.
 Bring the cooking liquid to boil.
 Crack an egg into a cup.
 Using a spoon, stir the water very quickly to create a ‘whirlpool’ and then slide the egg carefully into the water.
 Repeat with remaining egg.
 Simmer for 3 minutes or until each egg is firmly set.
 Meanwhile sprinkle fish with pepper to taste.
 When eggs are cooked, remove from the pan with a slotted spoon and place on each piece of fish
 Garnish with toasted almonds and freshly chopped parsley.


Scrambled eggs
Ingredients
2 to 3 eggs
2 tablespoons of soy or rice milk
1 tablespoon of butter
1 piece of gluten free bread
Method
 Melt butter in pan.
 Beat eggs and milk together then pour into hot pan.
 Stir eggs every so often till scrambled appearance.
 Toast bread and serve.
Other variations
 Add spinach, mushrooms, onions or salmon.


Spinach and egg surprise
Ingredients
300g spinach
3 eggs
Black pepper
Butter
Method
 Wilt the spinach in a heated saucepan.
 Squeeze excess water out.
 Place spinach into an oven proof dish.
 Make into 3 bird nest shapes and crack an egg into each one.
 Sprinkle black pepper on top of egg.
 Bake in oven (180’c) for 15minutes or until eggs are set.


Zucchini fritters
A great substitute for hash browns
Ingredients
1 cup grated zucchini
2 medium – large eggs
1 tablespoon olive oil for cooking
Sprinkle of nutmeg (optional)
Sea salt and pepper to taste
Method
 Combine all ingredients in a medium bowl.
 Stir until well combined.
 Heat oil in pan over medium- high heat.
 Mould mixture into medium size balls and press flat into pan with skillet
 When brown on one side, turn and cook the other side.


SNACKS

Garlic and soy chicken drumsticks
Ingredients
6 chicken drumsticks
3 tablespoons of soy sauce
1 tablespoon crushed garlic
Olive oil for cooking
Method
 Cook drumsticks with garlic and soy in a covered pan on low heat until cooked through.
 Turn regularly
 Can be served cold
Makes three servings, store remainder in refrigerator.


Rice cakes and tahini or avocado
Ingredients
2 to 3 large rice cakes
1 tablespoons of tahini or ½ avocado
Method
 Spread the rice cakes with either the tahini or avocado.
 You can also add sardines or salmon for more variety.


Apple & ginger muffins - Gluten Free
Ingredients
1/2 cup coconut flour
5 eggs
1 cup apple sauce
1 teaspoon baking soda
1/4 cup melted coconut oil or unsalted butter
1 teaspoon powdered ground ginger
1/2 teaspoon ground cloves
Method
Preheat the oven to 200 degrees C. Combine all ingredients in a large bowl and whisk together with electric beater until well combined and smooth. Allow the mixture to rest for 3 minutes and then pour into greased or lined muffin tins.
Bake approximately 15 minutes, or until lightly browned and cooked through.


Lunch and dinner

Baked fish with toasted almonds
Ingredients
1 piece of trout or other choice of fish
¾ cup vegetable mix – green beans, broccoli florets, zucchini
¼ cup onions, thinly sliced
1/3 cup vegetable stock
½ tablespoon fresh chopped parsley
½ small clove garlic, crushed
½ teaspoon of almonds, silvered, toasted
Pinch of chopped marjoram
Olive oil
Sea salt to taste
Vinaigrette
½ teaspoon of Dijon mustard
½ clove of garlic, crushed
2 tablespoons of extra virgin olive oil
½ tablespoon of balsamic vinegar
½ dessertspoon of capers, chopped
½ dessertspoon of fresh parsley, chopped
2 tablespoons of hot water
Method
Steam green vegetables till tender, strain and put aside to cool. In a fry pan, lightly toast silvered almonds until golden, put aside to cool.
Vinaigrette
 Put all ingredients together in closed jar; shake vigorously for a few minutes.
 Pour over vegetables and let stand (for vinaigrette to soak into vegetables 25 minutes).
Fish
 Clean, wash and dry fish
 Coat shallow casserole dish with olive oil.
 Add garlic, onions and fry gently until onions are soft and golden.
 Place fish on top of onion mixture, pour over vegetable stock then sprinkle with parsley, marjoram and sea salt.
 Bake in pre- heated oven (200’c) until cooked (up to 25mintues), baste a few times.
 Serve with garnished toasted silvered almonds and strained green vegetable mix form vinaigrette.


Stir- fry and vegetables
Ingredients
Approximately 250g of lean protein (fish, seafood, chicken, beef, lamb, tofu)
2 cups vegetables of your choice finely sliced
½ tablespoon fresh finely sliced ginger
½ tablespoon minced garlic
Chilli or chilli paste (optional)
Tamari or soy sauce (no added sugar)
Squeeze of lime juice (optional)
Method
 Heat oiled wok or fry pan.
 Sauté meat/tofu, onions, garlic, and ginger in a little olive oil, chilli (optional) and soy sauce until cooked.
 Set to one side
 Add firm vegetables such as broccoli, cauliflower and cook for two minutes.
 Add more watery vegetables such as spinach, capsicum, snow peas, mushrooms, Chinese greens, etc. return meat/ tofu to stir fry.
 Stir through tamari/ soy sauce to taste.
 Serve immediately.
 May be served with rice.

Garnish may include: coriander, bean sprouts, lime juice, sesame oil or chopped nuts.

Marsala Chicken Vegetable curry
One for the Indian food lovers.
Ingredients
180g of skinless chicken or turkey breast (beef or lamb)
1 cup of mixed raw vegetables: cauliflower, zucchini and broccoli
2 tablespoons Garam Marsala spice mix
Sea salt to taste
1 teaspoon dried parsley
1 teaspoon dried nutmeg
1 teaspoon of dried basil
1 to 2 teaspoons of olive oil
Method
 Coat chicken breast with olive oil.
 Sprinkle with Marsala powder and sea salt.
 Wrap inside foil and bake in hot oven for up to 20minutes, until cooked.
 In a food processor, process all vegetables together fluffy.
 Grate or chop vegetables finely, if no food processor available.
 Place vegetables in a bowl and add enough olive oil (until they bind together).
 Then place vegetable mixture onto a piece of foil.
 Sprinkle with dried basil, parsley and a pinch of nutmeg.
 Carefully bring up edges of foil and fold into packet securely, but leave a little airspace inside.
 Place vegetable packet in oven next to chicken parcel and cook (approximately 15 minutes).


Mediterranean Salad
Ingredients
1 cup salad greens, include bitter greens such as rocket or watercress
1 hard boiled egg (sliced)
Slices of red onion and cucumber
Small can of salmon
4 black olives (optional)
Method
Dressing: toss salad with one dessert spoon of extra virgin olive oil and sprinkle with vinegar (apple cider, red wine or balsamic) or lemon juice.
Other variations
To add variety: blanched green beans, asparagus, anchovies, ¼ avocado, 1 artichoke, fetta, mixed herbs, oven roasted capsicum or eggplant strips, marinated mushrooms.


Fresh Garden Salad
A light crisp and easy to prepare salad
Ingredients
180g cooked chicken
¼ cup sliced celery
¼ sliced red capsicum
¼ fresh snow peas
1 cup lettuce
1 avocado sliced
1 small tomato cut into wedges
Lemon, squeezed
Cracked black pepper
Olive oil with a squeeze of lemon
Method
 Combine all ingredients together.
 Dress with lemon, tahini, pepper, and olive oil and lemon.
 Serve immediately.


Shish kebabs
Ingredients
200g lean lamb (or veal, beef, chicken) cut into cubes
4 small button mushrooms
2 small onions
¼ cup green pepper, cored, seeded, cut into cubes
Sauce
½ a cup of natural yoghurt
½ to 1 teaspoon of cumin
1 teaspoon of honey
1 tablespoon of chopped fresh mint
Method
 Mix together the sauce ingredients into a bowl.
 Thread meat, peppers, mushrooms and onions along metal skewers.
 Coat with olive oil.
 Cook under a pre- heated griller, turning several times.
 Serve with the dipping sauce and some veggies or salad.
Tip: just increase meat and veggies to make a larger serving size.


Soy and garlic kebabs
Served cold this is the ultimate “ready to eat” snack or meal.
Ingredients
180g chicken cut into cubes
1 cup onion and green capsicum, cut into wedges
1 cup cherry tomatoes
2 tablespoons garlic, crushed
Chilli to taste (optional)
3 tablespoons soy sauce
Pinch salt
Cracked black pepper
Method
 Soak wooden skewers in water for ½ hour so they do not burn.
 Pierce the above ingredients on to the skewers.
 Mix garlic, soy and seasoning in a small bowl and brush kebabs with mixture.
 Cook, in pan, BBQ or under grill until chicken is cooked through.
Tip: serve with salad or vegetables or keep cold in fridge as a snack.


Tofu and vegie stir- fry in wok
Ingredients
1 tablespoon of olive oil
200 g of tofu
50g broccoli
50 g cauliflower
1 clove garlic (cut into small pieces)
1 tablespoon of diced chives
1/3 cup of water
Method
 Heat oil with garlic until garlic is slightly brown.
 Add cauliflower, tofu and broccoli and stir through very quickly.
 Add 1/3 cup water and keep stirring.
 Cook on high heat approximately for minutes stirring all the time.
 If it starts to burn, add a little more water.
 Add chives.
 Turn out and serve.


Chicken and Tangy Pineapple
Ingredients
250g of chicken or turkey breast, pounded into thin bite sized pieces
¼ cup fresh ripe pineapple or (drained unsweetened canned), cut into small cubes, and dusted lightly with ginger powder
½ cup mixture: broccoli florets, snow peas and onion
2 to 4 teaspoon of silvered almonds
Garlic
Sea salt
Cracked pepper
1 tablespoon of olive oil
Method
 Spray coat non-stick frypan with olive oil cooking spray.
 Heat pan, and then add chicken pieces, stirring and tossing quickly until lightly browned.
 Then add broccoli, snow peas, onion, water, salt, pepper, garlic and gingered pineapple.
 Keep tossing quickly until chicken is cooked and vegetables are tender.
 Garnish with silvered almonds.
 Serve with brown rice.


Chicken salsa
Warm Mexican style dish
Ingredients
1 skinless chicken breast (or 200g), pounded into thin bite size pieces
2 to 3 tablespoons of mozzarella cheese, low fat, grated
½ cup mixture: broccoli florets and finely sliced green capsicum
½ cup mushrooms, finely sliced
½ clove garlic
½ teaspoon tomato paste
¼ cup water
Sea salt and cracked pepper to taste
Olive oil for cooking garnishing of fresh chopped parsley
Method
 Mix together (and leave to stand) water, tomato paste, sea salt and pepper.
 Coat fry pan with olive oil.
 Over moderate heat, add crushed garlic, chicken, mushrooms, broccoli and green capsicum.
 Keep mixing and tossing until chicken is browned then add tomato mixture, stirring well until evenly mixed through.
 When ready to serve, sprinkle over with grated cheese and parsley.
 Optional (transfer pan under pre – heated griller and grill until cheese melted and golden brown – do not place handle under griller).


Fish and sesame mushrooms
Ingredients
1 piece of perch fish (or other white fish) cleaned
1 teaspoon of sesame oil
½ teaspoon of onion flakes
1 kaffir lime leaf (remove rib and cut finely)
Sea salt and cracked pepper
Water to cover
Sauce
1 whole egg
Sprinkling herbs
1 cup button mushrooms, finely chopped
Sea salt to taste
Garnish with toasted sesame seed and fresh chopped chives
Method
 Marinate the fish in a dish containing all the ingredients above for (30 min to 1hr).
 Remove the fish from the marinate.
 Grill under pre – heated grill (approximately 5 to 10 min each side), baste with a little marinade.
Sauce
 Beat egg with Italian herbs and sea salt.
 Add mushroom gently into the egg mixture.
 Apply olive oil to a non- stick pan.
 Heat pan, then add mushroom mix.
 Stir occasionally to avoid burning.
 When ready, sprinkle with toasted sesame seeds, chopped chives and serve fish, extra salad greens or vegetables.


Grilled salmon steaks with dill butter sauce on a bed of fresh rocket
Ingredients
1salmon steak (195g ea)
I tablespoon extra virgin olive oil
1 cup of rocket leaves (or mescalin mix)
1 cup of salad vegetables such as red onion, tomato, olives, cucumber
1 piece of pumpkin
Dill butter sauce
30g unsalted butter
Juice from ½ freshly squeezed lemon
2 tablespoons dried or fresh chopped dill
Method
 Boil pumpkin until cooked
 Brush both sides of the salmon with olive oil and grill under high heat for three to four minutes per side.
 Salmon is cooked when the meat is just starting to fall apart.
Sauce
 Heat the butter in a small saucepan, stir in the lemon juice and add dill.
 Spread rocket over dinner plate, place salmon on top and cover with warm sauce.
 Serve salad and veggies on the side.


San Choy bow
(Mince in lettuce cups)
Ingredients
160g of minced lamb
½ cup sliced water chestnuts, drained
½ teaspoons sliced ginger
½ tablespoon chilli sauce
½ tablespoon tamari or soy sauce
Iceberg lettuce leaves cut carefully into cups
Method
 Sauté ginger lightly before browning lamb mince.
 Add sherry and sauces with water chestnuts and simmer for five minutes.
 Thin with a little water.
 Spoon mix into lettuce cups for serving.
 Accompany with mixed steamed Chinese vegetables.


Steak and garlic zucchini
Ingredients
150g to 180 g lean prime steak
1 cup zucchini slices
4 tablespoons of water
1 small garlic, crushed
Sea salt
Cracked pepper
Garnishing, fresh chopped parsley
Olive oil cooking spray
Method
 Coat steak with olive oil.
 Sprinkle with sea salt and cracked pepper.
 Grill under pre – heated griller and cook as desired.
 Add olive oil to a small saucepan.
 Sauté garlic, and then add zucchini and water.
 Gently toss zucchini slices until tender.
 Garnish with fresh chopped parsley.
 Serve with sweet potato or pumpkin.


Thai lime chicken and sesame stir fry
A basic stir fry recipe that can incorporate any meat, tofu or seafood.
Ingredients
180g chicken (or beef, seafood or tofu)
1 tablespoon sesame oil
1 cup bean sprouts
1clove garlic
1 teaspoon of minced ginger
½ cup snow peas
½ cup sliced red capsicum
¼ flaked almonds
1 tablespoon lemon/lime juice
1 tablespoon soy sauce
Method
 Sauté chicken or alternative with ginger, garlic and soy sauce until brown.
 Add vegetables and cook for two to three minutes.
 Sprinkle almonds over meal just prior to serving.
 Dress with lime juice and sesame oil.


Salmon treasure salad
Ingredients
1can salmon (or 90g)
1 whole egg
1 cup mixed: shredded lettuce, celery rings, shallots, parsley, thinly sliced fresh mushrooms
1 teaspoon sesame seed
Sprinkling of fresh herbs
Squeeze of lemon juice
Dash pepper
Olive oil
Method
 Shallow fry sesame seeds until lightly browned, put aside to cool.
 Add olive oil to a non- stick fry pan.
 Break up salmon in a small mixing bowl.
 Mix with an egg and a dash of pepper.
 Cook salmon mix over moderate heat for eight to ten minutes.
 Stir frequently, breaking up larger clumps until light golden brown and flaky.
 Set aside to cool.
 Prepare salad in small bowl.
 Drizzle with olive oil; add squeeze of lemon juice and a sprinkling of fresh herbs.
 Gently toss cooled flaky salmon into salad and sprinkle with toasted sesame seeds.


Red Cabbage Salad
Ingredients
½ a medium red cabbage
1 granny smith or other tart apple
1 celery stalk
½ to one onion
¼ of a cup of chopped walnuts
½ a capsicum
Fresh shallots or chives
A dash of garlic powder or fresh garlic to taste
1 tablespoon of balsamic vinegar
2 tablespoons of olive oil
1 to 2 tablespoons of lemon juice
Method
 Coarsely chop red cabbage.
 Peel and dice the apple.
 Cut celery, onion and capsicum.
 Combine all ingredients in a bowl and let sit for an hour, stirring once or twice.
Tip: This will keep for two days and should be enough for two meals.


Vegetable Frittata
Ingredients
4 eggs
¾ of a cup of goat’s fetta cheese
½ a cup of grated mozzarella cheese
1 small tin of sliced artichoke hearts
2 cups of baby spinach
½ a cup of zucchini
½ a cup of thinly slice sweet potato
A pinch of salt and pepper
Sliced olives or fresh basil for a garnish
Method
 Pre- heat oven to 180’c.
 Beat eggs in a large bowl. Add remaining ingredients in mix.
 Grease a pie dish with olive oil.
 Place mixture into the pie dish.
 Garnish with sliced olives or fresh basil.
 Cover the dish with foil.
 Place in oven and bake for 35 to 40 min (remove foil for the last 10 minutes of cooking time).
 Serve with salad greens or steamed veggies.
Tip: Place any leftovers in the fridge and have for lunch the next day.
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