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.
Organic produce is taking an increasingly prominent place in our food spending, here in Australia, and in much of the Western world. Mounting concern about the levels of pesticide residues in our food is the driving force behind the increasing demand for organics.
So, what is organic food?
Organic Food is food that is grown on land farmed without the use of synthetic chemicals such as pesticides, fertilisers, herbicides and fungicides, normally used by conventional farmers to boost their yields, and without the use of genetically engineered seeds or ingredients. There are also no livestock feed additives or antibiotics used. The organic farmer uses traditional methods of crop rotation, composting and organic fertilising to maintain the quality and nutrient content of the soil.
Natural Kitchen Strategies fervently endorses organic food: it is food grown the way food is meant to be grown and was grown for centuries. Not only does organic produce taste better, it is better for us. Healthy plants and healthy soil produce healthy foods. Research has consistently shown that organic food is likely to be significantly higher in nutrients than conventionally grown produce.
Compared to crops grown with chemical fertilizers and pesticides, organically grown crops generally have a lower content of carcinogenic nitrates and a lower heavy metal content but better protein quality. There is also concern that the mineral levels of conventionally farmed soils, and hence the produce grown in these soils, are being seriously depleted by the intense farming methods used today.
Most organically grown foods are superior in taste to conventionally farmed food. They have full, rich flavours, vibrant colours and excellent textures.
SO BUY ORGANIC ~ SAVOUR THE TASTE AND NOTICE THE DIFFERENCE!!!
IN SEASON
Now is the time to revel in delectable, juicy, fresh Asparagus. High in B vitamins, it's perfect on its own, as an accompaniment or as a feature in a dish. Sensational any way you eat it!
Avocados are still at their best at this time of year. Rich in B vitamins and Vitamin E, this fruit is highly nutritious. When halved and eaten straight from the skin, there is nothing to compare with the rich, creamy flesh of an avocado.
Asian greens such as bok choy and choy sum are superb in stir frys or simply steamed and sprinkled with sesame seeds.
Now is the best time for Green and Broad Beans, wonderful for their flavour and Vitamin B and iron content.
Try the spring herbs of Oregano and Tarragon to enhance the flavour of savoury dishes such soups, casseroles and pies.
Spring heralds the beginning of the Mango season, one of the world's most popular fruits. This luscious, sweet, juicy fruit, which is heaven on earth, is best enjoyed as nature made it! Enjoy wonderfully juicy Valencia Oranges and, for a short time, the spectacular Blood Oranges, along with several varieties of Grapefruit.
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.
Spring is a time of anticipation and renewed energy and a time to plan outdoor meals once again.
Picnics are a wonderful part of the warm weather so here are a couple of Natural Kitchen Strategies recipes that are perfect for picnics. All Natural Kitchen Strategies recipes are nutritious, delicious and simple to prepare and celebrate the joy of natural food!
MUSHROOM AND TOFU PATE with PITA BREAD CRISPS
For Pate
2 tblsps olive oil
250 g sliced mushrooms
2 spring onions, chopped
65 ml mirin
250 g nuts (almonds, walnuts etc)
Handful fresh parsley
250 g tofu
2 tblsps lemon juice
Sea salt
Paprika
Heat the olive oil in a frying pan and sauté the mushrooms, spring onions and mirin for 5 minutes. Allow to cool.
Process the nuts and parsley in a food processor until ground.
Add tofu, lemon juice, sea salt, paprika and cooled mushroom mixture and process until smooth.
Serve with pita bread crisps.
For Pita Bread Crisps
Wholemeal Pita Bread
Olive Oil
Sea Salt
Herbs and Spices to taste
Cut pita bread into small triangles and place on oven tray.
Mix together olive oil, sea salt and herbs and spices.
Brush oil mixture over triangles and bake in moderate oven until just crisp.
Store in an airtight container.
Click here for a printer friendly version of the MUSHROOM AND TOFU PATE with PITA BREAD CRISPS.
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Did you know that mushrooms are an ancient food, which throughout history were considered a great delicacy and thought to have certain magical properties? They are rich in B group vitamins, especially riboflavin (B2), niacin (B3) and folate. There are over 250 edible mushrooms throughout the world and their rich, deep flavour and meaty texture make them an indispensable ingredient in a Natural Kitchen.
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CAROB SULTANA COOKIES
½ cup olive oil 1/3 cup apple juice concentrate
1 egg
½ banana 2/3 cup wholemeal plain flour
¼ cup carob powder
1 tblsp coffee substitute (caffeine free - made from roasted and ground grains and roots)
1 tsp vanilla extract)
½ cup sultanas
Combine oil, juice concentrate, egg and banana in food processor.
Mix in flour, carob and coffee substitute.
Stir in sultanas and vanilla.
Drop by teaspoonful onto oiled baking tray.
Bake 10-12 mins at 180°C.
Click here for a printer friendly version of the CAROB SULTANA COOKIES.
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Did you know that Carob powder is a superb chocolate substitute, as unlike chocolate it contains no caffeine, 2% fat compared to 52% in cocoa and also unlike chocolate, encourages rather than inhibits the absorption of calcium? It is ground from the dried pods of the carob tree, native to the Middle East, which dates back to Biblical times, when it was known as 'St John's Bread'. It is rich in calcium, phosphorous, iron and magnesium.
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QUICK TIP
Buy bunches of fresh herbs, such as parsley, basil, coriander, and dill, chop them in the food processor, and freeze. When you need them, it is easy to use as much or as little as you want by flaking with a fork straight into your cooking pot and putting the rest back in the freezer.
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 ~ SPRING
and in much of the Western world. Mounting concern about the levels of pesticide residues in our food is the driving force behind the increasing demand for organics.
genetically engineered seeds or ingredients. There are also no livestock feed additives or antibiotics used. The organic farmer uses traditional methods of crop rotation, composting and organic fertilising to maintain the quality and nutrient content of the soil.
and a lower heavy metal content but better protein quality. There is also concern that the mineral levels of conventionally farmed soils, and hence the produce grown in these soils, are being seriously depleted by the intense farming methods used today.
Spring is a time of anticipation and renewed energy
½ cup olive oil
