Blog > Diet

Muesli

in Meat Free Monday

This muesli is a very healthy way to start the day and it certainly beats anything you can buy in the supermarket. Serves 6 Ingredients 160g almonds 160g macadamia nuts 100g buckwheat 75g sunflower seeds 75g pumpkin seeds 40g sesame seeds 2 tablespoons chia seeds 120g goji berries 2 pink lady apples peeled, cored and…

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Cauliflower and Turnip Soup

in Meat Free Monday

This cauliflower and turnip soup is a cheap but very filling meal to warm you up on the cold winter days.  Serves 2 -4 people (depending on your serving size)   Ingredients 2 tablespoons extra virgin olive oil 1 large onion chopped 2 garlic cloves crushed 3 celery stalks chopped 1 cauliflower roughly chopped 2…

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Pea & Ham Soup

in Midweek Meat

This Pea & Ham Soup is quite a thick soup so it is delicious and filling on a cold winter’s day. Serves 4   Ingredients 1.5 cups dried peas 1 large bacon hock (skin removed) 1 onion chopped Handful of mint leaves Salt and pepper to taste 4 cups chicken stock   Method Soak the…

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Black quinoa and chicken salad

in Meat Free Monday

This is a quick and easy black quinoa and chicken salad that’s perfect for the warmer days we are now experiencing.   Ingredients 1 cup black quinoa cooked Handful of spinach leaves chopped roughly 4 chicken thighs steamed and roughly chopped Juice of 1 lime 2 tablespoons extra virgin olive oil 1 preserved lemon finely…

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Chilli

in Midweek Meat

You can make this Chilli dish on the stove or in the oven but a slow cooker makes life so much easier. Serves 6 Ingredients 500g Beef mince 500g Pork mince 1 onion chopped 4 cloves garlic crushed 1 teaspoon smoked paprika 1 teaspoon cumin ½ teaspoon cayenne pepper 400g tin of kidney beans drained…

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Tomato Soup

in Meat Free Monday

Although there is no cream used in this Tomato Soup it is so delicious and creamy you won’t even realise it’s a healthy version. Serves 4   Ingredients 2 tablespoons extra virgin olive oil 1 leek white part only sliced 3 garlic cloves crushed 1 red capsicum chopped 3 celery stalks chopped 2 small fennel…

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Shepherds Pie

in Midweek Meat

This is a much healthier version of a Shepherds Pie due to using cauliflower for the mash instead of potatoes. Serves 4 – 6 Ingredients 2 tablespoons extra virgin olive oil 1 large onion chopped 2 garlic cloves crushed 1 celery stalk chopped 500g lean mince lamb (organic if possible) 2 anchovies chopped ½ tin…

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Spirulina Snack Balls

in Meat Free Monday

Don’t let the colour put you off, these Spirulina snack balls are delicious! Makes 25 balls (approx. depending on size)   Ingredients ¼ cup raw honey ¼ cup unhulled tahini ½ cup sesame seed (ground) ½ cup unsweetened coconut flakes (ground) ½ cup Brazil nuts (ground) 2 tablespoons Spirulina   Method Grind the nuts, seeds…

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Immune Boosting Soup

in Midweek Meat

If you are feeling a little under the weather try this Immune Boosting Soup, its chock full of nutritious goodness. Serves 6 Ingredients 1 Whole organic free range chicken 1 celery stalk chopped 1 large leek sliced 1 large carrot chopped 1 onion chopped 1 bay leaf 2 sprigs thyme ½ teaspoon whole black peppercorns…

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Lemon Mayonnaise

in Meat Free Monday

If you’re trying to be dairy free and avoid processed foods this is the perfect lemon mayonnaise for you to try. Ingredients 1 cup cashews Juice from 1.5 lemons ½ teaspoon lemon rind 1 teaspoon salt ½ cup extra virgin olive oil 2 garlic cloves 1 tablespoon raw honey ¼ teaspoon cayenne pepper ½ cup water…

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At Cottesloe Physiotherapy Centre, we are passionate about our field. Visit our blogs for useful information & tips on all aspects of looking after your body.