Tenterfield Health

Go Get Healthy      Go Stay Healthy

Lifestyle

Pea Protein Burger Recipe

By

I have been a plant-based eater now for almost 4 years and I was vegetarian for 1 year before that, and there are still some dishes from my ‘former life’ that I miss the idea of!   It is not so much the ingredients that I miss but more the sense of comfort and decadent indulgence they gave you when eating them!

A good burger is one of those things that I miss the idea of, and I have been meaning to try a recipe for simply ages.    

Yields 5

Pea Protein Burger

Vital Protein is extracted from golden peas using a patented enzyme process that isolates out an incredible 88% protein content. As an isolate it contains three times the protein of ordinary pea powder and is an ideal source of protein and amino acids.

10 minPrep Time

20 minCook Time

30 minTotal Time

Save RecipeSave Recipe
Print Recipe

Ingredients

  • 1 x can chickpeas (400 gram) drained
  • ¼ cup Vital Protein
  • 1 onion peeled and finely diced
  • 1 cup raw walnuts
  • 2 teaspoons plain flour
  • 1 teaspoon bicarbonate of soda
  • 1 teaspoon apple cider vinegar
  • 2 teaspoons olive oil
  • 1 tablespoon smoky BBQ sauce
  • 1 teaspoon cumin powder
  • 1 teaspoon Himalayan pink salt
  • 1 teaspoon cracked black pepper
  • 1 teaspoon maple syrup
  • ¼ teaspoon ground coriander
  • ¼ teaspoon ground turmeric
  • 2 tablespoons of Beetroot Juice – or use liquid from a can of beetroot

Instructions

  1. Preheat oven to 180 degrees Celsius and line baking try with baking paper
  2. Blend walnuts food processor until a fine crumb – place in mixing bowl and add finely diced onions
  3. Place drained chickpeas in food process until coarsely chopped – add to mixing bowl
  4. Add all other ingredients and stir with a fork until well combined.
  5. Press into burger patty size
  6. Place in oven and bake for 20 minutes, turning over when halfway through
  7. Serve when warm on favourite bread with usual burger condiments such as salad greens, sliced tomato, sliced beetroot, avocado etc
7.8.1.2
17
https://tenterfieldhealth.com.au/pea-protein-burger/

 

Lara FlanaganCourtesy of Lara Flanagan.

Lara is the author of My Notes from New England, a blog that takes a humorous look at the adventures of a single mum with two young twins who enjoys cooking, eating well, living in the country and travelling the world looking to inspire and be inspired.

Feel Good and Get Moving with this 20 Minute Summer Workout

By

Even if you’re pressed for time, you can probably find 20 minutes to fit in a workout. The question is, how do you maximise those 20 minutes to make the short amount of exercise really count? Below are eight moves that will guarantee a quick but effective full-body workout.

Best Move for Your Biceps: The Concentration Curl

Why it works: This exercise isolates the muscle. Use the two variations on hand positioning to strengthen the entire upper arm.

How to do it:
1. Sit in a chair with your legs opened wide. Hold a 5- to 8-pound dumbbell in your right hand, resting your elbow on your right inner thigh, with your forearm hanging down.

2. Bend your elbow and bring your hand up toward your shoulder for a count of two.

Be sure to keep your elbow against your thigh. Lower your hand to the start position for two, and repeat eight times.

The Concentration Curl: Variations

1. Begin in the same position as you did for the basic Concentration Curl. Then turn your wrist in so your palm faces you. Lift for two counts and lower for two.

Repeat eight times.

2. Now rotate your wrist outward as far as you can, as shown, and lift and lower eight times. Switch sides to complete all three exercises with your left arm.

Best Move for Your Triceps: The Chair Dip

Why it works: The triceps hold up your entire body weight and move through a full range of motion.

How to do it:
1. Sit in a chair holding onto the edge with both hands, knuckles pointing forward.

Slide your bottom off the seat and hold yourself up with straight arms, keeping your body close to the chair.

2. Slowly lower your body for two counts as you bend your elbows (they should point directly behind you, not out to the sides); straighten your arms for a count of two.

Make sure your arms (not your feet) are supporting your weight throughout the motion. Repeat 12 times. On the last rep, hold at the bottom for eight counts, then pulse up and down slightly eight times before straightening your arms.

Best Move for Your Chest and Upper Back: The Modified Push-up

Why it works: The basic stance coupled with changing hand positions targets all the muscles in the area.

How to do it:
1. Start with arms straight, knees on the ground, back in a plank position, and palms placed slightly closer than shoulder-width apart. Keep your abdominal muscles tight and your neck relaxed.

2. Bend your elbows and lower your torso toward the ground for a count of two, keeping your elbows close to your body (they should point behind you, not out to the sides).

Straighten to the starting position for two counts. Do eight reps.

Best Move for Your Legs: The Squat and Side Lift

Why it works: This engages the entire lower body―including gluteal muscles, quadriceps, hamstrings, and outer thighs.

How to do it:
1. Start from a standing position, with feet together. Hold 8- to 10-pound dumbbells at your sides (or keep your hands on your hips).

Take a step to the right with your right foot, so your feet are shoulder-width apart. Bend your knees for a count of two, lowering your rear end as if you’re going to sit in a chair.

2. Straighten your legs and slowly lift your right leg to the side for a count of two. Hold your abs in for balance. Lower your right leg as you bend both legs into a squat.

Repeat 12 times, alternating the leg you lift to the side. On the last rep, hold the squat at the bottom for eight counts, then pulse eight times.

Best Move for Your Abdominals: The Super-Crunch

Why it works: Keeping your legs in the air challenges your entire core.

How to do it:
1. Lie on the floor with knees bent, legs in air, hands behind head, and elbows out.

2. Contract your abs and lift your head, shoulders, and upper back off the floor for two counts; lower for two.

Repeat eight times. On the last rep, hold for eight counts, then pulse up for eight counts before lowering your upper body.

The Super-Crunch: Variations

1. Keep your legs in the air and lift your hips only off the floor for two counts, bringing knees toward chest; return to the starting position for two counts. Do eight reps, holding the last one for eight counts, then pulse up for eight counts before you lower to the starting position.

2. Next, lift both upper and lower body, as shown, for two counts, then lower for two; do eight reps.

Hold the last rep for eight counts, then pulse eight times.

Best Move for Your Bottom: The One-Legged Squat

Why it works: As you lower your body, your weight is focused on the standing leg’s gluteal muscle.

How to do it:
1. Stand on your right leg with your left leg bent; hold the back of a chair for balance. Keep your head and chest lifted.

2. Slowly lower your body for two counts, bending at the hip and right knee as if you’re sitting in a chair (be sure your knee doesn’t extend past your toes).

Straighten the standing leg for a count of two, pressing up from your heel; repeat 12 times. On the final rep, hold in the lowered position for eight counts, then pulse eight times.

Switch sides so you’re standing on your left leg with the right leg bent and repeat the entire set.

Source: Real Simple

Festive Pistachio and Cranberry Nut Roast

By

It is starting to feel a bit like Christmas and it is time to get festive.  Bec’s choice of pistachios this month was just perfect for the Christmas season.

Tenterfield Health stocks a range of bulk products such as nuts, dates and dried fruit and I am a huge fan!

Yields 6 - 12

Festive Pistachio and Cranberry Nut Roast

It is starting to feel a bit like Christmas and it is time to get festive. Bec’s choice of pistachios this month was just perfect for the Christmas season. Tenterfield Health stocks a range of bulk products such as nuts, dates and dried fruit and I am a huge fan!

40 minPrep Time

50 minCook Time

1 hr, 30 Total Time

Save RecipeSave Recipe
Print Recipe

Ingredients

  • 1 large butternut pumpkin, peeled, seeded and diced
  • 1 head garlic, cloves peeled
  • 4 tablespoons of olive oil
  • 2 leeks, cleaned and sliced with green parts discarded
  • 1 red capsicum, seeds removed and diced
  • 400-gram tin of chickpeas, drained
  • ½ cup dried cranberries
  • 125-gram blanched almonds
  • 125-gram shelled pistachios + additional for garnish
  • 350-gram pitted green olives – roughly chopped
  • 70-gram breadcrumbs
  • Salt and Pepper to season
  • 4 tablespoons of lemon juice
  • Pomegranate seeds for garnish
  • Gravy to accompany

Instructions

  1. Preheat oven to 180 degrees Celsius prepare a deep 8-inch round cake tin.
  2. Toss the pumpkin and garlic cloves with 2 tablespoons of olive oil and spread out over a large baking tray and cook for 15 – 20 minutes or until soft
  3. While the pumpkin is cooking, add the remaining olive oil to a pan and add the leeks and capsicum and cranberries and cook until softened.
  4. Once the pumpkin and garlic are cooked, add to a processor and process until you have a chunky puree.
  5. Add to a bowl and add the leeks, capsicum and cranberries.
  6. Add the chickpeas, almonds and pistachios to the processor and process until roughly chopped and resembles a chunky crumb.
  7. Add to the bowl.
  8. Finally add the olives, breadcrumbs, lemon juice and a liberal amount of salt and pepper.
  9. Stir with a wooden spoon until everything is thoroughly combined.
  10. Then spoon mixture into prepared tin and smooth the top with a spatula.
  11. Bake for approximately 50 minutes until the top is golden.
  12. Allow to rest for 30 minutes and then turn out onto serving tray.
  13. Garnish with pistachios and pomegranate seeds and serve with a gravy.
7.8.1.2
18
https://tenterfieldhealth.com.au/festive-pistachio-and-cranberry-nut-roast/

I have always loved pistachios and I thought it was time to try a nut roast which would be perfect for a Christmas table.  Great as a main dish for the vegans and vegetarians out there, but it also makes a great alternative side dish for a Christmas feast.

I combined the pistachios with some lovely organic cranberries to really get into the Christmas spirit!

Apart from the fact that pistachios taste great, they have numerous health benefits such as they are loaded with antioxidants and nutrients.

They are also high in protein and relatively low in calories. They can promote healthy gut bacteria and have benefits when it comes to lowering cholesterol and blood pressure.

 

Lara FlanaganCourtesy of Lara Flanagan.

Lara is the author of My Notes from New England, a blog that takes a humorous look at the adventures of a single mum with two young twins who enjoys cooking, eating well, living in the country and travelling the world looking to inspire and be inspired.

Using Vital All-in-One for a Smoothie Bowl with Breakfast Crumb

By

To be honest I have never used a daily health supplement powder, so when Bec from Tenterfield Health gave me the Vital All-In-One as the monthly ingredient, I had to go home and do some googling!

The more I read about Vital All-In-One, the more impressed I was. It seemed to read like a who’s who list of superfoods.

Yields Two Smoothies

Smoothie Bowl with Breakfast Crumb

I wanted to create a recipe showing that Vital All-In-One was more than just a powder added to water for a health drink. It's an incredible ingredient, packed with nutrients and so I created this Smoothie Bowl with a Breakfast Crumb.

20 minPrep Time

20 minTotal Time

Save RecipeSave Recipe
Print Recipe

Ingredients

    Breakfast Crumb
  • ½ cup raw walnuts
  • ½ cup raw almonds
  • ½ cup raw cashews
  • 2 tablespoons light brown sugar
  • 2 teaspoons Vital All-In-One
  • ½ teaspoon ground cinnamon
  • ¼ teaspoon ground nutmeg
  • ¼ teaspoon ground ginger
  • ½ cup dried and pitted dates
  • 1 tablespoon maple syrup
    • Breakfast Smoothie
  • 4 teaspoons Vital All-In-One
  • 1 sliced frozen banana
  • 1 cup blueberries
  • ½ cup raspberries
  • 1 cup almond milk
  • 2 tablespoons maple syrup
  • 2 tablespoons hemp seeds

Instructions

    Breakfast Crumb
  1. Process all ingredients in food processor until a lovely delicious crumb.
    2. Breakfast Smoothie
  2. Process all ingredients until smooth. Pour into bowl and garnish as decoratively as you wish with the breakfast crumb and seasonal ingredients.

Notes

The crumb can be used for multiple servings. Vegan, dairy-free, vegetarian, gluten-free.

Garnish Ideas: Strawberries, Blueberries, Raspberries,Hemp seeds, Passionfruit, Dried fruit.

7.8.1.2
16
https://tenterfieldhealth.com.au/using-vital-all-in-one-for-a-smoothie-bowl-with-breakfast-crumb/

This daily health supplement contains 78 different ingredients that together are loaded with probiotics, prebiotics, vitamins, minerals, antioxidants, essential fatty acids, fibre and a high alkalising pea protein!!!

The recommended daily dose is 2 teaspoons a day for adults and it can be added to water, juice or milk.

It is not recommended that you add it to anything that is heated as it can affect the probiotic quality of the ingredients.

I wanted to create a recipe that showed the Vital All-In-One wasn’t just a powder that you added to water to quickly drink.

It is an incredible ingredient, packed with nutrients that you can add to many recipes. As I was craving something very pretty, I created this Smoothie Bowl with a Breakfast Crumb.

Breakfast Crumb Suuperfood

I also added it to the breakfast crumb! The breakfast crumb is a lovely addition to smoothie bowls, nice cream, sundaes, porridge, muesli, just to name a few ideas.

A smoothie bowl is such an easy way to have a great breakfast, make something beautiful and use all sorts of ingredients.

Lara FlanaganCourtesy of Lara Flanagan.

Lara is the author of My Notes from New England, a blog that takes a humorous look at the adventures of a single mum with two young twins who enjoys cooking, eating well, living in the country and travelling the world looking to inspire and be inspired.

What is Bowen Therapy and can it Help Me?

By

Bowen Therapy In Tenterfield

Bowen Therapy is a gentle musculoskeletal therapy, developed by Tom Bowen around 50 years ago in Victoria.

Primarily derived from his experience with Japanese Acupressure, it is a holistic modality, also drawing on aspects of massage therapy, chiropractic and osteopathic theory, and addressing the whole body and energy system, focussing small movements on critical points, both muscular and neurological.

Light pressure is used on specific points, and small rolling movements are applied, which also activate the lymphatic and immune systems, and generally relax the central nervous system, during a treatment.

This relaxation effect places the body immediately into an optimally receptive state for the duration of the treatment, and activates the part of the nervous system that is capable of greatly reducing stress and tension. This increases the mind and bodies’ innate ability to make ‘corrections’ and rebalance and integrate what has become out of balance, and resulted in health issues.

bowen-therapy for health

This natural rebalancing process can continue for up to a week, generally. Bowen’s gentleness makes it very suitable to all age groups including the very young and the elderly, and people who are in pain.

Many people report ‘extra’ benefits from treatments, such as increased energy, better circulation, gentle detoxification and lymphatic drainage, improvement in immune function, and better digestion and sleep. All tissues and cells are hydrated during a treatment, contributing the maximum healing outcomes.

Some areas where Bowen therapy is know to be very effective include:

  • Sports and other acute or chronic injuries
  • Issues in hips,and limbs (including plantar fasciitis, tennis elbow, carpal tunnel, RSI injuries)
  • Back pain and sciatica
  • Digestive and other organ or abdominal problems
  • Chronic fatigue, fibromyalgia, and other autoimmune disorders
  • Insomnia and sleep apnoea
  • Chest and respiratory conditions ( eg: asthma, reflux, recovery from viruses)
  • Hormonal and endocrine problems
  • Pelvic or groin pain, and leg length discrepancy
  • Jaw, ear, neck and shoulder conditions ( including restrictions, ‘frozen shoulder’)
  • Headaches and migraine, and any stress-related conditions
  • Depression and anxiety

Kym practises Bowen therapy in Tenterfield, Glen Innes and Inverell. After receiving Bowen for 15 years for injuries and pain, she decided to train as a practitioner six years ago, so she could offer this wonderful therapy to her clients (see below for other Mind-Body modalities Kym offers in her practice).

Kym is registered with the Bowen Association of Australia and the Bowen Therapists Federation of Australia and continues ongoing training in Bowen therapy each year.

For appointments, please call. 0427439920
Or email. byeni@optusnet.com.au

Other than training in Bowen Therapy, Kym is a fully qualified and registered Psychotherapist and Counsellor, Family Therapist, Clinical Hypnotherapist, and instructor in Mindfulness-based Stress Reduction.

She has an honours degree in Sociology and Psychology, Post-graduate Diplomas in Counselling, Psychology and Family Therapy, and tertiary training in Clinical Hypnotherapy and Mindfulness Instruction.

Kym has been in private practice and worked in organisations continuously for 30 years now, specialising in assisting people in managing stress and anxiety and the many illnesses which can result from these.

Her greatest interest at this point lies within a Mind-Body approach to healing and well-being and related areas such as meditation and Psychoneuroimmunology.

Kym has been practising Buddhist (Vipassana) meditation for 35 years, and teaches this where helpful or requested as part of her holistic approach to working with stress and anxiety.

Her approach is integrative and flexible, offering the skills and training best suited to and selected by individual clients.

bowen therapy 150x150Courtesy of Kym Willington.

Kym lives on the Northern Tablelands with her husband and their Weimaraner Bella, sharing their time between their 100 acre bush block – where they have built a mud brick home – and the Northern Beaches in Sydney, where their son lives and works as a musician and sound engineer.

Navigating a Mess of Kitchen Pots and Pans

By

Finding Your Way Around Pots and Pans

What do you picture when you think of the word, “pan?” If someone wants you to give them a pot or a pan, do they want a wok, a skillet or stock pot.

Kitchen cupboards are usually filled with a wide variety of pots and pans. If you go to the store to purchase more pans, you may find new innovative designs that you have never seen before.

What are they designed for? Are some better than others or do they all serve the same purpose?

Whether you’re filling out your wedding registry, stocking your first home or seeking the perfect gift, you will want to explore the multiple types of pans that are available and how their designs are suitable for specific cooking tasks.

1. Cast-iron Skillet

A cast-iron skillet is a type of frying pan that is made of cast iron material. This is a heavier frying pan best used for cooking seasoned foods. Not only does the cast iron retain more heat for cooking, but the oils and seasoning create a nonstick surface in the pan.

2. Frying Pan

The frying pan is one of the main pans used for cooking foods on the stove. Frying pans can be made from aluminium, copper, stainless steel or cast iron. More recently, we have seen the introduction of non-stick and high-quality ceramic frying pans.

Neo Flam is one such producer of high-quality ceramic cookware, pots, pans, etc.

They feature a long stick-like handle and a flat bottom. If you are frying hamburgers, vegetables, or anything that needs to be turned or flipped, then the frying pan is the best choice.

3. Stock Pot

A stockpot is a very tall and deep pot which is traditionally used to make things like sauces, stock, pasta, chilli, stew and soup.

GoVita Stock a Wide Range of NeoFlam High-Quality Saucepans and Cookware

Food is colorful. Cookware should be too! Choose from over a dozen cookware collections to create your PERSONAL style. With Neoflam in your kitchen, you won’t be looking for ways to hide your cookware in the cabinet.

Ecolon – an all-natural nonstick coating. Ecolon is a sol-gel solution derived from silicone and other naturally-occurring minerals to provide durable, scratch resistant, nonstick performance. Ecolon is the best source for a nonstick cooking surface without PTFE and its potentially harmful side effects.

The height of the pot will prevent liquid from splattering out of the pot and causing a mess on the stove. There are stockpots made from copper, stainless steel, aluminium, and multiple layers of metals.

4. Saucepan

The saucepan is also tall and rounded on the bottom, although it is not as tall as a stock pot. It comes with a lid that can be used to control evaporation and retain more heat.

If you wanted to heat or reheat your favourite soups or sauces in less time, go with a saucepan. Take note, however, that the portion size will be smaller than what you could cook in a stock pot.

5. Wok

A wok is a version of a frying pan that has high inclining sides. You will find woks frequently used in Asian-style restaurants. These pans are made from carbon steel.

The design of something like a combination wok allows the sides to remain cool while the bottom surface is very hot. You can use this pan for deep frying, stir-frying or even steaming your foods.

6. Saute Pan

A sauté pan is the type of pan that is designed for frying food by covering it and moving the pan very quickly. This will toss and turn all the food repeatedly so that you don’t have to turn over each individual piece to cook it evenly from every angle.

7. Brazier

The brazier is a wider and shorter pot, but technically not a pan. Chefs use braziers to slowly cook their foods so that the liquids can soak into them and add more flavour.

It is common to cook vegetables and meats in braziers. The liquids you add could be sauces, butter, gravy or any other liquid flavouring that you have.

8. Sauce Pot

A sauce pot features a wide bottom that supports maximum heat conduction. If you want to slow cook foods like roasts, casseroles, soups and stews, then you will want to try a sauce pot. It has two handles on the sides so that it is easier to pour the contents.

9. Roasting Pan

A roasting pan is a longer pan with short sides. It is constructed with heavy duty material so that you can cook larger food items, such as turkey, roast and ham.

You will, of course, cook these foods in the oven while they are in the pan. There are handles on the sides of a roasting pan to make the heavier dishes easier to carry.

10. Griddle

A griddle is a completely flat pan with hardly any sides at all. It has a long flat surface that usually is finished with a nonstick substance. A griddle will allow you to cook a large number of foods on the stove at once, including pancakes, grilled cheese, eggs, bacon and thin steaks.

11. Dutch Oven

The vertical sides of this large pot are a little bit shorter than its diameter. It has a heavy lid and two durable handles on the sides. A Dutch oven is great for slow cooking roasts, stews and braises in your favourite sauces.

12. Bread Pan

A long pan with a deep surface and tall sides, a bread pan is designed to cook dessert foods like pudding, bread and cake.

13. Sheet Pan

A sheet pan commonly is found in most bakeries. It is used to cook rolls, breads, cookies and any other smaller foods that don’t generate too much liquid.

14. Cake Pan

A circular pan with straight walls on the sides, a cake pan is ideal for baking deep dish pizzas and your average cake.

15. Muffin Pan

Designed with cup holders for baking cupcakes and muffins, some muffin pans have six cups while others have as many as 48 cups. It all depends on the volume and size that you want to produce.

16. Pie Pan

Pie pans are meant for cooking pies. They have angled sides that keeps the crust inside and prevents it from falling out of the pan.

Image via Pixabay CC0 License