Healthy&Fad FreeHappy,

Fiona Hoptman

Natural Medicine PractitionerBHSc (WHM), Adv.Dip.WHM, Dip. Nutrition

2 Snacks

Create Healthy Habits

1. Eat More VegetablesDiscover the nutrient rich, fibre filled, gut healing and anti-ageing health benefits of eating a variety of colourful vegetables. Include at least one to two cups of vegetables at each meal. Aim to eat 5-6 servings per day. 1 serve = 1 cup

2. Drink WaterDrinking plenty of water helps maintain the balance of functioning cells and organs. Aim for up to 2.0L of purified water per day.

3. Go BrownSwap refined white grains found in breads, pasta and rice with fibre-rich wholegrain alternatives.

4. Keep Digestion in Peak PerformanceAvoid drinking whilst you eat, it will dilute your gastric juices and upset digestion. Add fermented foods like sauerkraut to your meal and enhance nutrient absorption. Sit down, take your time & chew your food fully before you swallow. If reflux is a concern try 10mL apple cider vinegar before you eat.

6. Exercise RegularlyAim for at least 3 x weekly at a moderate level to help reduce your risk of heart disease and help improve mood and maintain healthy ageing.

5. Reduce ToxinsWhere possible, choose chemical free/locally grown/seasonal produce. Limit foods containing saturated fat, added salt and added sugars.

Do not heat food in plastic containers. Try to use stoneware or stainless steel and heat resistant glass cookware. Avoid BPA plastic containers and food cans.

Use non-toxic cleaning agents in your kitchen.

Recipes

Breakfast 4-5

Snacks 10-11

Lunch and Dinner 6-9

Yoghurt with berries, banana and oats 4

Eggs with vegetables 4

Homemade granola 4

Good Start smoothie 5

Chia seed pudding 5

Oat porridge 5

Vegetable juice 10

Nuts and seeds or fresh fruit 10

Hummus with vegetables 10

Green shake 11

Cacao nut balls 11

Grain free vegetable pizza 6

Quinoa salad 6

Stir fry with protein 6

Back to basics salad bowl 7

Greek salad with salmon 7

Mild curry 7

Grain free chicken fried rice 8

Minted lamb patties 8

Soup - Vegetable and lentil 9

Soup - Chicken broth 9

Thank you to Gia Stewart, Nutritionist/Dietitian, who also provided contribution to the above recipes.

A Breakfast

‣ 1/3 cup of natural yoghurt ‣ 1/3 cup of fresh berries ‣ ½ banana ‣ 2 tbsp of organic oats (or sugar free granola) ‣ 4 pecans, 4 walnuts, 1 tsp linseeds

Mix together and serve.

‣ 3 cups coconut flakes ‣ 2 cups mixed nuts/seeds (chopped) ‣ 2 tbsp chia seeds ‣ 1 tsp flaxseed ‣ 1 tsp cinnamon ‣ 80g coconut oil (melted) ‣ 3 tbsp maple syrup or honey

Preheat oven 120°C (100°C fan forced). Line tray with baking paper. Combine ingredients and bake for 20 mins until golden.

Optional: Add 1tbsp of cacao powder for chocolate flavour!

‣ 2 eggs - boiled, poached or in an omelette ‣ 1 cup vegetables - tomato, mushrooms, lightly heated onion & baby spinach OR 1 cup raw mixed salad leaves, 1/4 avocado, 1 tbsp olive oil, salt & pepper

Yoghurt with Berries,Bananas & Oats

Homemade Granola(serve size 1/2 cup)

Eggs with Vegetables

Breakfast 5

‣ 2 cups coconut milk ‣ ½ cup chia seeds ‣ ½ tsp vanilla ‣ 1 tsp cinnamon ‣ 1/3 cup maple syrup

Blend on high for 1-2 mins then place into 4 containers and refrigerate.

Optional - Top with peeled kiwi fruit and raspberries or 2 tbsp cacao powder

‣ 2 tbsp plain yoghurt ‣ 1 cup almond milk ‣ 1 tbsp linseed/flaxseed ‣ ½ tsp chia seeds ‣ 1 tbsp pea protein ‣ ¼ cup blueberries or one banana ‣ ¼ avocado ‣ Handful of baby spinach

Blend together then serve

Optional - add super greens chlorella or 1-2 tsp rice malt syrup or raw honey

Oat Porridge

Chia Seed PuddingGood Start Smoothie

‣ 1/3 cup raw, natural, unprocessed oats ‣ ½ peeled green apple ‣ ¼ tsp cinnamon

Cook the oats with water (double the water to oats and cook as per instructions) and add cinnamon or maple syrup. Add small amount (1/3 cup or 2-3 tbsp) milk of choice. Grate the apple on top of the oats.

Optional - Add slivered almonds, crushed walnuts and pecans and chia or hemp seeds.

6 Lunch & Dinner

Marinade protein in sauce ingredients then gently pan fry until brown. Add veggies and toss for 2-3 minutes. Consume with 1/4 cup cooked brown rice.

‣ 2 ½ cups grated cauliflower ‣ 1 large egg (beaten) ‣ 1 cup shredded mozarella cheese ‣ ½ tsp salt/pepper

Lightly steam the cauliflower. In a bowl, mix in egg, cheese and salt/pepper with cauliflower. Pat into a 25cm non-stick pizza pan and bake for 10-15mins. Remove the cooked (golden) base then top with tomato paste and add a variety of vegetable toppings. Cook 10mins or until vegetables are tender and cheese melted.

Mix all ingredients (except the dressing) together in a bowl, then slowly add the dressing to your liking.

Grain Free Vegetable Pizza

‣ 1 cup quinoa cooked (as per instructions on packet)

‣ 1 cucumber diced ‣ 1 red capsicum ‣ ½ cup fresh parsley ‣ 1 cup baby spinach ‣ ½ red onion (chopped)

‣ ½ cup rocket ‣ 1 can chickpeas (BPA Free)

Dressing ‣ ¼ cup lemon juice ‣ ¼ cup olive oil (cold pressed, extra virgin)

‣ 1 tbsp apple cider vinegar

‣ 1-2 crushed garlic ‣ Cracked pepper ‣ Sea salt plus chilli flakes (optional)

Quinoa Salad(4 Serves)

‣ 80-100g lean protein (chicken, beef, pork) or tofu (Non GMO, Organic)

‣ 1 tsp coconut oil ‣ 1 cup broccoli ‣ 2 cups diced carrot, green beans, spinach & zucchini

‣ ½ cup red capsicum

Sauce ‣ 1tbsp fish sauce ‣ 2-3 tbsp soy sauce ‣ 1 clove garlic crushed

‣ 1 tbsp grated or crushed ginger

‣ 1 tbsp lemon juice ‣ fresh herbs (coriander, basil)

Lean Protein Stir Fry With Vegetables

Lunch & Dinner 7

Mix together the salad ingredients with the dressing in a bowl. Consume with cooked salmon fillet.

‣ 1 brown onion (diced)

‣ 1 tbsp olive oil ‣ 1 sweet potato (peeled & chopped)

‣ 3 carrots (peeled & chopped)

‣ 1/2 head cauliflower ‣ 1 eggplant diced ‣ 1 tsp garam masala ‣ 1 tsp turmeric ‣ 3 cloves garlic

(crushed) ‣ 3cm piece ginger (grated)

‣ 400g tin crushed tomatoes (BPA free)

‣ 400g chickpeas (soaked and rinsed overnight) or tin BPA free chickpeas or 500g diced lean lamb

‣ 5 curry leaves ‣ 1 cinnamon stick

Saute onion then add carrot and sweet potato. Cook until tender, not soft. Add cauliflower and eggplant. Cook 5 mins. Add garam masala, turmeric, garlic and ginger. Stir. Add remaining ingredients. Bring to boil then simmer for 15-20 mins. Serve with fresh coriander.

Options for serving - If having lamb, leave the cauliflower out and make cauliflower rice. Have brown rice with the vegetarian version.

Mild Curry (Serves 6)

Fill a salad bowl with 3 cups of mixed green leafy vegetables. Add tin of organic BPA free lentils, chickpeas or beans OR Size palm of your hand or approx 80 g of choice of protein e.g chicken breast (no skin), tin of salmon, fresh salmon fillet (no skin). Dressing: 3/4 cup extra virgin, cold pressed olive oil combined with 3 tbs apple cider vinegar plus salt and pepper.

Back to BasicsSalad Bowl

‣ 6-8 cherry tomatoes ‣ 3 lebanese cucumbers diced

‣ ½ red onion (sliced) ‣ 1 red capsicum (chopped)

‣ 200g olives ‣ 100g feta cubed ‣ 1 salmon fillet

Dressing ‣ ¾ cup olive oil ‣ 2 tbsp apple cider vinegar

‣ 1 tsp oregano, basil or italian dried herb mix

‣ Salt & pepper

Greek SaladWith Salmon

8 Lunch & Dinner

Place cauliflower into food processor or blender until like rice. Heat oil on medium heat in pan or wok. Stir fry chicken to seal and cook through until lightly browned – then set aside.Heat more oil or add water, add the garlic, ginger, broccoli and cauliflower and cook until tender. Add the spring onions, cabbage and peas next until softened. Add the chicken to the pan and toss all together until heated through.

Optional – add soy sauce, salt and pepper.

Place the onions, garlic, herbs, egg into a food processer until smooth paste forms. Add the lamb mince gradually in small amounts (food processor optional) or mix in a bowl to combine. Mould into patties. Lightly fry in extra virgin olive oil or coconut oil until cooked through and browned.Serve with 2 cups of green leafy salad or greek salad with oil and vinegar salad dressing.

‣ 700g to 1kg of fresh cauliflower florets

‣ 1 tbsp coconut oil (extra virgin)

‣ 500g chicken breast fillet, cut into small pieces or strips

‣ 1 cup green cabbage (shredded)

‣ 2 cloves of garlic (crushed)

‣ 1 tsp fresh ginger (grated or crushed)

‣ 3 spring onions cut into small rings

‣ ½ cup broccoli (chopped)

‣ ½ cup fresh peas or snow peas cut diagonally

‣ ¼ cup fresh coriander (chopped

Grain Free Chicken Cauliflower Rice

‣ 500g lean lamb mince

‣ 1 large onion (diced) ‣ 1 egg ‣ 2 cloves garlic

(crushed) ‣ ½ cup fresh parsley (chopped)

‣ ½ cup fresh mint (chopped) - optional

Lamb Mince Patties

Lunch & Dinner 9

Place chicken, vegetables, water, lemon juice and vinegar in a pot, bring to the boil then simmer for 2 hours. Remove chicken meat from bone, put aside. Return bones to liquid and simmer for 6-8 hours. Add parsley, garlic, pepper, cook 10 mins. Remove bones, skim off fat. Place strips of cooked chicken in soup mix, add the seasonings and stir. Reheat gently to warm chicken before serving. Store in glass jars or freeze in portions

Optional - Add some vermicelli noodles for chicken noodle soup.

Heat oil and add onion then sauté until soft. Add garlic, celery, carrots and cook 5 minutes. Add tomatoes, stock, lentils and potatoes, cook approx 10 minutes then add broccoli, parsley, simmer with lid on until lentils, potatoes tender (add water as needed)

Thick Vegetable & Lentil Soup

‣ 1 whole chicken ‣ Enough water to cover the chicken

‣ 2 tbsp lemon juice ‣ 2 tbsp apple cider vinegar

‣ 1 brown onion diced ‣ 3 celery sticks sliced ‣ 3 carrots diced

‣ 1 bunch parsley chopped finely

‣ 2 cloves garlic crushed

‣ pinch salt & pepper ‣ Optional - add 2 tsp turmeric powder and dried sage

Chicken Broth Style Soup

‣ 1 brown onion (diced)

‣ 1 tbsp coconut oil ‣ 2 carrots peeled and diced

‣ 2 zucchini diced ‣ 2 sticks celery diced ‣ 2 white potatoes peeled and diced

‣ 2 cup broccoli florets ‣ 400g can diced tomato (BPA free)

‣ 2 cups veg stock or broth (preservative free)

‣ 400g lentils ‣ ½ cup fresh parsley (chopped)

10 Snacks

Try juicing a combination of at least 3 vegetables with 1 or 2 fruits (kale, cucumber, zucchini, spinach, celery, beetroot, carrot, parsley, mint, ginger, etc.) with citrus and apple

Blend lemon juice and tahini for 1 min. Add garlic, olive oil and cumin. Process for 30 secs. Add chickpeas. Blend for 2 mins or until smooth.

Vegetable Juice

Nuts = 30g per serve. Almonds (calcium, vit E, magnesium), brazil (selenium, magnesium, potassium), cashews (iron, calcium), walnuts (omega 3, calcium)Fruit – always choose seasonal fruit.

Nuts and Seeds & Fresh Fruit

‣ 1/4 cup lemon juice ‣ 1/4 cup tahini ‣ 1 clove minced garlic ‣ 2 tbsp olive oil ‣ 1/2 tsp cumin

powder ‣ 1 can chickpeas BPA free (drained and rinsed OR raw chickpeas - soaked

Hummus With Vegetables

Snacks 11

‣ 3 celery stalks ‣ 1 lebanese cucumber ‣ 2 green kale leaves (no stalks) ‣ Juice of ½ lemon or lime ‣ 1 kiwi fruit peeled and cut ‣ 1 pear or green apple peeled and cut ‣ 1 cup 100% coconut water

Blend all ingredients until smooth. Add more coconut water if you like.

Optional – add crushed ice.

Place all the ingredients in a food processor and blend at high speed until it is a fine mixture with no large lumps, should be sticky but not too much.Mould portions into small balls and roll in shredded coconut (optional), place onto baking paper or bees wax paper and place into the fridge to set firmly before eating.

Green Shake

Cacao Nut Balls

‣ 2 cups nuts (e.g. walnuts & pecans) ‣ ¼ cup raw cacao ‣ 12 medjool dates, pitted no seeds ‣ 1 tsp vanilla extract ‣ Pinch of salt

A Breakfast

Contact FIONA HOPTMAN on 0481 843 674

Specialised food recommendations and menu planning

to help treat illness requires consultation.

Servicing the Illawarra & Shoalhaven on the South Coast NSW

www.fionanaturalmedicine.com.au