Tag: nutritionists diet

Recipe request! Indian spiced Chicken, Quinoa & Lentil Pilaf

August 11, 2020

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After quite a few requests for this recipe, following a recent post ‘A day in the EATING life of a Nutritionist’, I have decided to share with you the super simple, family-friendly recipe that will have everyone finishing their meal down to the last lentil!

At the heart of every clean eating recipe I create and share with my clients are two things:

  1. IS IT BUSY-FRIENDLY
    (meaning is every single person who feels as they don’t ever have enough time to cook, going to get this meal on the table in around 30 minutes)
  2. IS IT EVERYONE-FRIENDLY
    (meaning will their partner/fussy toddler/in-laws eat it and surprise themselves by enjoying it!)

If those two boxes are ticked.. It makes the cut. Why would I ask a patient to buy ingredients they can’t pronounce (and Quinoa doesn’t count!!) or to spend 3 hours in the kitchen when they have hectic family and social lives like the rest of us? Whether you’re feeding one or a family of five, this dish is perfect as leftovers keep really well and the addition of extra steamed greens can bulk it out to calm the masses.

It’s a one pan wonder, with the vegetables really interchangeable with whatever you need to use up in the crisper… Capsicum, pumpkin, zucchini, eggplant or even sliced corn fresh from the cob are all welcome additions, just cook them off with the onion for a few minutes before adding the stock, quinoa and lentils. If you want to go totally authentic, raid your spice cupboard and get creative with ground coriander, cumin, smoked paprika, fennel seeds… The curry paste option is just the side-step into the no fuss zone.

I am yet to meet anyone who doesn’t LOVE this recipe! The photo is courtesy of one of my clients who cooked this dish for her family of five (who added brown for extra oomph) and I was told it was a hit and is going to be a welcome addition alongside the regular weekly favourites! So please enjoy this tasty, Autumn perfect recipe next time you feel inspired to try something new!

INDIAN SPICED CHICKEN, LENTIL AND QUINOA PILAF – serves 4

INGREDIENTS:

  • 6 free-range chicken thigh fillets, cut into 2cm pieces
  • 2 tablespoons of Indian Curry paste of your choice (Rogan Josh, Tikka, Korma, Massaman)
  • 1 small onion, finely chopped
  • 5 medium sized mushrooms, sliced
  • 2 cloves of garlic, chopped or crushed
  • 1 tablespoon of coconut oil
  • 1 cup of quinoa
  • 1 cup of organic green lentils (or red/brown)
  • 4 cups of chicken stock
  • ½ bunch chopped coriander
  • 1 bunch English spinach, chopped
  • Coconut yoghurt to serve

DIRECTIONS:
Heat the coconut oil and ½ tablespoon of the curry paste over a high heat in a deep, heavy based saucepan, add half of the chicken and cook, turning occasionally for 5 minutes or until just browned. Transfer to a bowl and repeat with the remaining chicken and another ½ tablespoon of curry paste.

With as much oil left in the pan as possible and the chicken still aside, add the onion, mushroom and garlic and cook stirring for 5 minutes until the onion softens, add the remaining 1 tablespoon of curry paste and cook for 1 minute until aromatic.

Then add the quinoa, lentils, stock and return the chicken to the pan, bringing everything to the boil. Then reduce the heat to low, and cook covered, for 20 minutes or until liquid is mostly absorbed and the lentils have lost their ‘bite’.

Remove from the heat, add spinach, coriander, season with salt and pepper if required and gently toss to combine, until the spinach wilts. Spoon the pilaf into bowls, top with a dollop of coconut yoghurt and extra coriander leaves to garnish.

Courtney Clark
Naturopath & Nutritionist

…using nature to nurture life… xx

A day in the EATING life of a Nutritionist

August 3, 2020

I love what I do and I am very passionate about health and wellness (as anyone who knows me will tell you!) and one of the things I get asked most often is:  ‘WHAT DO YOU EAT?’…

Whether myphoto hat says ‘Naturopath’ or ‘Nutritionist’ or ‘Mung-bean Queen’ (which is what my Dad calls me!) my answer is never the same.  Why?  Because THERE IS NO ONE-SIZE-FITS-ALL, when it comes to your diet.  Believe me, if there was I’d be out of a job!  The holistic nature of what I practice allows me to talk to individuals and learn all about their complexities and idiosyncrasies that make them the unique being that they are.  So with all the tools and knowledge I have learnt in my teachings and my career, it’s my job to guide them on the best path nutritionally for THEM.

Sure, what I eat is definitely healthier compared to most, but I’m human too, which comes to a relief to most when I share insights into the food that finds itself on my plate.  VARIETY IS PARAMOUNT.  Yes, yes, we HAVE all heard it before, but perhaps because it’s true!  Foods have an energetic property – as it was once a living thing, and that vibrational aspect can be transferred to us in a positive way!  ‘Life gives life’… So the more freshness and vitality the foods you put inside your body have the better you will feel, hands down, THAT I can guarantee!  Rich, bright colours equate to antioxidants and DIVERSITY ensures you are obtaining the full spectrum of vitamins, minerals and nutrients essential for optimal health.

Aim to eat the majority of your foods while they still look as close to their natural form as possible.  By that I mean:  unprocessed, organic, whole foods, raw or lightly cooked, sprinkled with fresh herbs and spices as your flavour companions.  Doing that will intrinsically brings a sense of wellness, energy and vitality to your life.  Which, in comparison if a large component of your diet comes from packets, tins, plastic and containers, are you surprised to hear that may result in apathy, sluggishness and fatigue?

So without further ado, here is a day in the life of my diet:

BREAKFAST

Home-made gluten free porridge with lecithin, sliced fuji apple and coconut yoghurt

~ Quinoa, amaranth, buckwheat, brown rice flakes, millet, chia seeds, flax seeds, macadamias, walnuts, cinnamon

SNACK

Handful of brazil nuts

LUNCH

Two pieces of toasted quinoa bread with poached eggs, rocked, tomato, avocado, a sprinkle of coconut feta cheese and chopped dill or basil or whatever herb plucked from the garden

SNACK

Brown rice protein shake with raw cacao, flaxmeal, coconut oil, oat milk and maca powder (perfect for after any physical activity or session at the gym!)

DINNER

Indian spiced chicken, quinoa and lentil pilaf

~ Organic chicken thighs, onion, mushroom, chilli, ginger, garlic, turmeric, coriander, cumin, quinoa, lentils, chicken stock, English spinach, coconut yoghurt

How do I feel?  Fantastic!  I practice what I preach and although my diet may not look like this every single day, I do make a conscious effort to buy local, source organic and inspire myself to enjoy the fruits of my labour and make things at home wherever possible!  Here’s to happiness from your plate to your heart! ❤

Courtney Clark
Naturopath & Nutritionist

…using nature to nurture life… xx