Get Healthy with Tina

VEGETABLE TORTE

this is a great way to enjoy eggplant

1 large aubergine/eggplant

Olive oil

5 eggs

1 cup grated cheese

Tomato Sauce

2 T olive oil

1 onion finely chopped

1 T tomato paste

¼ cup chopped basil and ¼ chopped parsley leaves or can use spinach

Salt and pepper

2 cans of chopped tomatoes or 1kg fresh tomatoes

...

Crunchy Kumara and Cashew Salad

600 gm kumara

3-4 stalks of chopped celery

½ cup roasted cashews, almonds or peanuts

½ cup chopped dates

2 spring onions finely sliced

½ cup fresh coriander

Handful of baby spinach

Peel kumara, dice and cook or steam for 15 minutes till firm. Cool kumara and add in all ingredients into a bowl.

A great vegetarian favourite of mine, I use left over brown rice.   Traditionally it is greek dish, try my healthy dish

 Spanokipita

1 onion chopped

3 garlic chopped

3 T olive oil

4 sheets of filo pastry

1 cup of cooked brown rice

40-50 large fresh spinach leaves approx. 500gm diced

Salt and pepper

4 eggs

100-150gm feta cheese

Honey Chicken Stirfy

This is a quick and easy meal to throw together, enjoy with your choice of chicken or beef

Honey Pork (Chicken/Beef) Stirfry

400-500g chicken (I use amount I like)

1 tsp grated

1 Tb oil 1 Tb soya sauce

1 onion 2 Tb crunch peanut but...

Wanting something delicious this festive season, then this is it!

!

Salmon and Spinach Roulade

6 large eggs

¼ tsp salt

2 Tablespoons cornflour

2 cups baby spinach washed and sliced

Salt and pepper to taste

3 tablespoons chopped parsley

Filling

150gm sour cream

100gm sliced smoked salmon

Preheat oven to 180C. Line a 23...

Now the christmas season is in full swing and the parties and gatherings are frequent, I am sharing with you my favourite summer time recipes for you to make and enjoy with your family.

Spinach, Pesto and Lemon Risotto Cake

•• 1 tablespoon olive oil

• 1 onion, chopped

• 100ml white wine

• 500g (risotto-base) arborio rice

• 1 cup salt-reduced vegetable stock*

• 1/2 lemon, zest

• 3 tablespoons...

Dairy (lactose) means all dairy, milk, cheese, cream, icecream,(including chocolate) except butter which is low in lactose. Acidophilus yohgurt maybe tolerated as it has bacteria “digest” lactose. Whey protein low in lactose.

Dairy (casein) means all dairy, milk ,cheese, cream, icecream and yoghurt, chocolate. Butter is low in casein. Whey protein higher in casein, best to avoid.

Soya(raw) means soya beans, soya flou...

Preservatives a widely used to extend the shelf life of food but whilst they stop food from going mouldy or rancid, some have side effects and question marks around there safety.  The list below will help you indentify where they can be found inf foods, suggest to read food labels before purchasing,  different brands will use different preseratives.  

Sulphites (220-228) sulphur dioxide and eight sulphite compounds ar uses as preservaties in a wide r...

If you are wanting a simple way to unwind at this time of year, and prepare for my meditation classes in February, try this simpe technique, that you can do in 5-10 minutes.  It develops the process of concentration.

Find a comfortable seated postion or lying if preferred.

Take the breath awareness to the nostrils, feel the cool flow of breath in at the nostril and the warm flow out.  Continue to concentrate on the breath at the nostrils, ideally do this for 5 minutes, b...

With the begninning of December now finally here, we are all feeling the pressure of the end of the year events and the build up to xmas, and the anxiety levels can creep up for many of us. Top tips to enjoy the moment and forget the anxiety.

• Be in the moment, enjoy each and every day when it comes, don't worry about tomorrow
• Use a calender or diary to plan your day and make priorites that have to be done
• Before purchasing gifts, find out what is on special befor...