Welcome to our seasonal newsletter. On this page we bring you tips and strategies for healthy eating for you and your kids, interesting information about which foods to avoid and which foods to choose for optimum health and sensational healthy recipes.
We all know that that the human body needs food for fuel and that without it we die very quickly. Without nutritious food, we will still die but much more slowly, through ill health and disease. Have you ever wondered if the illnesses that plague the older generations (and increasingly the younger generations) are necessary or even preventable? So many of us blame genes and our ancestry, our environment and other factors for our ill health - and then seek drug therapy to cure us - when great health and vitality can be achieved through fuelling the body with the simple wholefoods that nature intended. Natural Kitchen Strategies can help empower you to start making these natural food choices, simply and effectively, and to achieve long lasting health and vitality.
IN SEASON
In early autumn days are generally warm but the nights are cool and our thoughts start turning to winter and indoors. With the heat of summer gone, we can really start to enjoy being in the kitchen again and autumn is the perfect time to make use of the new season's wonderful bounty.
Autumn is mushroom season and lots of the delicious wild varieties are available from the market. Wild mushrooms have a rich meaty taste and a woody aroma and have endless possibilities in natural cuisine. Experiment!
Autumn herbs include thyme, marjoram and sage and provide great flavouring in casseroles and stews.
Other autumn vegetables include broccoli, sweet potatoes and pumpkin.
Enjoy the juicy, sweet and subtle white flesh of pears and crisp, tart, new season's apples and the last treats of the stone fruit season with juicy, chewy plums.
Fresh pistachio nuts are in season for a short time. They are rich in vitamins and minerals and are a versatile ingredient, great in sweet and savoury dishes.
Getting real pleasure and enjoyment from new season's produce is a great way to be in tune with nature and the real life cycles of our food.
Here are some simple recipes, incorporating the underlying goals of nourishing our bodies with wholefoods but enjoying great tastes and flavours!
REAL BREAKFAST PANCAKES
250 g Self Raising Wholemeal flour
2 organic eggs
250g yoghurt (organic and pure)
100ml organic soymilk.
Fresh fruit
Sift flour, add a couple of tablespoons of LSA (Linseed, Sunflower Seeds and Almonds - can be bought ground or as a meal) some cinnamon and some chopped fruit such as banana, blueberries or grated apple.
Stir together yoghurt and soymilk to a thick, even consistency, and then add eggs. Mix well, add to flour and beat until combined.
These can be made thick or thin as desired, by changing amount of soymilk.
Heat a little olive oil in frying pan until really hot and pour in batter to make either small or large pancakes. Cook quickly until golden brown underneath and then toss and cook the second side.
Serve warm with fresh fruit and pure maple syrup.
A great favourite with kids!
Click here for a printer friendly version of the REAL BREAKFAST PANCAKES.
~~~~~~~~~~~~~~~~~~~~~~~~~~~
Did you know that white flour is produced from chemically treated wheat which has the valuable and highly nutritious bran and wheat germ milled, crushed, and cut out? These removed components of the wheat contain large amounts of vitamins, especially B Group, minerals, fibre and protein and so what is left is the nutrient empty shell of white flour. This is then enriched ( to try to put back everything that has been taken out!) and contains mostly starch and chemicals which are used for bleaching. This is why wholemeal breads and baked goods are more satisfying and filling than their refined, white counterparts. Your body is telling you something. So put the wholemeal back into your life!
~~~~~~~~~~~~~~~~~~~~~~~~~~~
FABULOUS BROCCOLI SOUP
1 large head of broccoli (including stem), chopped
2 brown onions, chopped
1 whole tomato, peeled and chopped
2 cloves garlic, peeled and chopped finely
1 tblsp tahini
Several large sprigs parsley
Cracked black pepper and sea salt
Place all ingredients except tahini in saucepan and enough water to barely cover the vegetables.
Simmer until tender.
Puree with tahini paste.
Click here for a printer friendly version of the FABULOUS BROCCOLI SOUP.
Did you know that broccoli is considered a powerful cancer prevention food? Research has found that broccoli contains compounds which can protect against cancer of the bowel. Studies show that people who have developed bowel cancer eat smaller quantities of broccoli and other cruciferous vegetables (Brussels sprouts, cauliflower, cabbage etc) than healthy people. So start munching now!!
~~~~~~~~~~~~~~~~~~~~~~~~~~~
QUICK TIP ~ Potato Pancakes
When making mashed potatoes, double the amount you need. The next day, with the leftover portion, mix in some plain wholemeal flour, add some sea salt, cracked black pepper and roll out to a manageable dough. Cut into wedges and fry in a non-stick pan. Delicious potato pancakes -perfect with soup for an easy meal. Mashed potato is another great way to bulk out and thicken soup, too!
Children's Food Educator
Jacqi Deighan, founder of Natural Kitchen Strategies, has many years experience in working with young children and in the hospitality industry, particularly as a chef in the corporate sector.
She successfully ran her own catering business and has a Diploma of Applied Science in Hospitality Studies and an Associate Diploma in Child Care. Jacqi, a mother of three, and a passionate believer in the importance of natural foods, has spent many years researching children's health and experimenting with healthy cuisine, recipe conversion and ways to tempt children's jaded palates.
Jacqi Deighan, a member of Speaker Direct and Booked-Out Speakers, educates parents in the importance of providing a sustaining and nourishing lunch to children, what to avoid and why, and gives lots of simple lunchbox ideas that can nourish and sustain their child throughout the day.
Jacqi gives motivational presentations to a variety of groups such as mother & baby groups, school parent associations, community centres, clubs, Maternal & Child Health Centres, etc. She also gives personal consultations and empowering group talks in private homes.
Jacqi Deighan is a founding parent and member of the steering group of the Parent's Jury, a web-based network of parents who wish to improve the food and physical activity environments for children in Australia.
She has appeared on television, been interviewed on the radio and has been quoted many times in the press with her innovative ideas for children's health.
NKS ~ newsletters ~ AUTUMN
Have you ever wondered if the illnesses that plague the older generations (and increasingly the younger generations) are necessary or even preventable? So many of us blame genes and our ancestry, our environment and other factors for our ill health - and then seek drug therapy to cure us - when great health and vitality can be achieved through fuelling the body with the simple wholefoods that nature intended. Natural Kitchen Strategies can help empower you to start making these natural food choices, simply and effectively, and to achieve long lasting health and vitality.
In early autumn days are generally warm but the nights are cool and our thoughts start turning to winter and indoors. With the heat of summer gone, we can really start to enjoy being in the kitchen again and autumn is the perfect time to make use of the new season's wonderful bounty. 
Autumn is mushroom season and lots of the delicious wild varieties are available from the market. Wild mushrooms have a rich meaty taste and a woody aroma and have endless possibilities in natural cuisine. Experiment!
Fresh pistachio nuts are in season for a short time. They are rich in vitamins and minerals and are a versatile ingredient, great in sweet and savoury dishes.
Getting real pleasure and enjoyment from new season's produce is a great way to be in tune with nature and the real life cycles of our food.
1 large head of broccoli (including stem), chopped
When making mashed potatoes, double the amount you need. The next day, with the leftover portion, mix in some plain wholemeal flour, add some sea salt, cracked black pepper and roll out to a manageable dough. Cut into wedges and fry in a non-stick pan. Delicious potato pancakes -perfect with soup for an easy meal. Mashed potato is another great way to bulk out and thicken soup, too!
