The One Thing You Should Be Eating for Your Immune System + a Seedy Loaf Recipe

Over 2000 years ago, Hippocrates suggested that all disease begins in the gut, and you know what? I have a gut feeling he was onto something. 

We know the gastrointestinal tract houses almost 70% of the immune system and is impacted by the microbiome, diet, and stress levels.1  

If you’ve ever been stressed about an important meeting or presentation, drank a few too many coffees, and then fallen sick a couple of days before your big moment, you’ll know this to be true (and highly inconvenient!). Science says that stress, along with an imbalanced diet, can trigger inflammation and lead to a cold or flu.  

Luckily, a balanced diet with minimal stress helps reduce inflammation and regulate immunity.  

What can you do to support a healthy immune system?

Along with stress-busting activities that you can read about here, there are plenty of ways you can naturally support your immune system. 

Eating a nourishing and balanced diet is my preferred way to support your immunity. I recommend you focus on functional foods, which act as a form of preventative medicine.2

One of my favourite classes of functional foods is called polyphenols, which naturally support immunity, regulate the gut response, and decrease allergic symptoms.3 Polyphenols are some of the most abundant chemicals in the plant kingdom and are produced by plants as their own medicine to help them protect against stress (how’s that for a bit of iso trivia?).  

Plants also use polyphenols to protect themselves against pests, diseases, and UV light. The healthier, more diverse the soil, the higher the polyphenol number, which is good news for our plants. That’s another vote for plants being grown organically rather than chemically with fertilised soil.

But I know you’re not here to talk about foliage (or, maybe you are. In that case, check out my plant!) 

Green thumbs, unite!

Luckily for us, polyphenols have a similar impact on human health, and, like plants, the healthier the soil (or, in our case, our microbiome), the more polyphenols can be used.   

While polyphenols may sound like a bit of a fancy-schmancy trend, you’re likely sipping on polyphenols right now; they’re not hard to find. Tea, coffee (you can buy plain kraft sleeves to make coffee even easier to drink, so you get polyphenols in your body, but also an effortless drinking experience), vegetables, and fruit are all rich in polyphenols. Examples of polyphenols are flavonoids found in herbal tea, cacao, chia seeds, ellagitannins in pomegranate, and resveratrol found in red wine. 

How can we absorb polyphenols? 

Polyphenols are too big to be absorbed directly by the gut, and our gut can’t break them down into smaller fragments.

So, what can we do? 

Nothing. I just thought I’d share this information with you! 

Thanks for reading the blog; I hope it was worthwhile. 

Just kidding. 

While polyphenols can’t be absorbed in the small intestine, they can travel down to the part of the gut inhabited by trillions of microbes. These microbes can break it down (insert DJ noise here) into smaller absorbable molecules which can enter the bloodstream and exert their health-promoting effects throughout the body.4 Isn’t the body capable of incredible things? 

So, what exactly are these health-promoting effects, you ask. 

Pomegranate is a good source of polyphenols. Indian Chicken with Pomegranate

Health Benefits of Polyphenols

Immunity 

Polyphenols are antioxidants that contribute to the prevention of immune diseases.4 Polyphenols promote immunity by removing foreign pathogens to fight infection and bacteria and signal pathways that initiate immune responses.4 Evidence has found that polyphenols are effective in regulating the immune system response, decreasing symptoms of allergic disease, and even inhibiting tumour-related activity.4

Asthma, allergies, and eczema, and related disorders, can be associated with overactive immune cells  and studies indicate that Fulvic Humic Concentrate can act as an anti-inflammatory by reducing the release of pro-inflammatory mediators from cells. 

Gut Health

Polyphenols are excellent for gut health as they modulate bacteria in the gut microbiome. Specific polyphenols can increase or inhibit the growth of particular bacteria, which can change the composition of the gut microbiome and reduce pathogens.5,6 And we know that a balanced digestive system is key to a healthy immune system, so this is the news we needed to hear!  You can also try our Love Your Gut powder or capsules to help balance your digestive micro flora and modulate bacteria. 

Where can you find polyphenols?

The best way to consume polyphenols is through the diet. 

You can find polyphenols in:

  • Chia seeds: get bready for my Chia and Flaxseed Loaf down below! 
  • Nuts: go nuts for my Sweet Spiced Nuts.

  • Turmeric: these delectable fudgey Turmeric Fudge pieces will surprise and delight. 

What else can you do to support the immune system?

  • Eat a variety of plant foods daily and ensure you have enough fibre, as this is required to digest polyphenols. 
  • Prioritise rest and aim for at least eight hours of sleep a night.  
  • Move your body regularly in a way that works for you. 
  • Try to manage your stress levels. 
  • Focus on maintaining hygiene.  

And now, for the moment you've all been waiting for: My Chia and Flaxseed Loaf

Chia and Flaxseed Loaf

Makes One Loaf

This is my daily polyphenol hit in the form of a slice of toast. Use it for a blissful open-top sandwiches or a mouthwatering and satisfying toasted sandwich. 

Ingredients

  • 350 g (12 oz/21/3 cups) gluten-free self-raising flour
  • 30 g (1 oz/1/4 cup) ground flaxseeds
  • 20 g (3/4 oz/1/4 cup) chia seeds
  • 115 g (4 oz/3/4 cup) mixed sunflower seeds and pepitas (pumpkin seeds)
  • 1/2 teaspoon sea salt
  • 4 organic eggs
  • 1 teaspoon apple cider vinegar
  • 4 tablespoons melted unsalted butter
  • 80 ml(21/2 fl oz/1/3 cup) tablespoons additive-free coconut milk
  • 1 tsp maple syrup or 6 drops stevia liquid
  • 125 ml (4 fl oz/1/2 cup) filtered water

 Method

  • Preheat the oven to 175°C (345°F/Gas 3–4) and grease and flour a 20 x 9 cm (8 x 31/2 inch) loaf (bar) tin.
  • Combine the flour, flaxseed, chia, sunflower and pumpkin seeds and salt in a bowl and mix until combined.
  • In a separate large bowl, use an electric mixer to beat the eggs for about 2 minutes – they should be pale and fluffy.
  • Stir in the apple cider vinegar, butter, coconut milk, maple syrup or stevia and water. Pour the wet ingredients into the bowl with the flour mixture and stir well to combine.
  • Spoon the mixture into the prepared loaf tin and bake in the oven for 40 minutes, or until a skewer inserted in the centre of the loaf comes out clean.
  • Turn out onto a wire rack to cool.

This loaf will keep for one week in the fridge or two months in the freezer. 

References

1Vighi, G., Marcucci, F., Sensi, L., Di Cara, G., & Frati, F. (2008). Allergy and the gastrointestinal system. Clinical and experimental immunology, 153 Suppl 1(Suppl 1), 3–6. https://doi.org/10.1111/j.1365-2249.2008.03713.x

2M. del Cornò, B. Scazzocchio, R. Masella, and S. Gessani, “Regulation of dendritic cell function by dietary polyphenols,” Critical Reviews in Food Science and Nutrition, vol. 56, no. 5, pp. 737–747, 2016.

3Sujuan Ding, Hongmei Jiang, Jun Fang, “Regulation of Immune Function by Polyphenols”, Journal of Immunology Research, vol. 2018, Article ID 1264074, 8 pages, 2018.https://doi.org/10.1155/2018/1264074

4Filosa, S., Di Meo, F., & Crispi, S. (2018). Polyphenols-gut microbiota interplay and brain neuromodulation. Neural regeneration research, 13(12), 2055–2059. https://doi.org/10.4103/1673-5374.241429

5Rastmanesh R. High polyphenol, low probiotic diet for weight loss because of intestinal microbiota interaction. Chem Biol Interact. 2011;189:1–8.

6Duenas M, Munoz-Gonzalez I, Cueva C, Jimenez-Giron A, Sanchez-Patan F, Santos-Buelga C, Moreno-Arribas MV, Bartolome B. A survey of modulation of gut microbiota by dietary polyphenols. Biomed Res Int. 2015;2015:850902

Five Herbal Infusions that can Supercharge your Smoothies

If you're a lover of smoothies, but bored with the same old bananas, berries or greens, I've got some great news for you. If you're keen to switch things up and supercharge your nutrition even further, then read on...

I'd love to introduce you to our brand-new resident herbalist and naturopath Sulin Sze who'll be sharing some wonderful information about herbalism and naturopathy.

You can read more about Sulin and her qualifications here.

Over to you Sulin...

Using herbal medicines in your cooking and smoothie making is a simple and fun way to turn your everyday smoothie into a super-healer. So I’m going to introduce you here to my top five healing herbs to use in smoothies, and show you what parts to use and how much. Exciting right?

Everybody can make a herbal infusion. They’re prepared by adding fresh or dried herbs to a liquid like water or milk. Sometimes they’re made with oils as well, but often that’s more as a way of preparing ointments and creams. I use infusions ALL THE TIME (#infusionqueen) in my kitchen, as medicines, in drinks and in foods as well. For example the gluten-free seed loaf below uses a base of Nettle infusion so it’s even richer rich in minerals, vitamins and protein. Sound good?

Read on and I’ll tell you all about Nettle and more.

Photo credit: Sulin Sze (2019)

One of my favourite ways to use infusions is in smoothies. Simply replace the water or milk in your recipe with a cooled infusion and you’re ready to go. It’s as easy as that!

So let’s look at my top herbs to use in infusions and get you started. I’ll be breaking down the best way to prepare each one in an infusion to maximise your extract quality. Not all herbs like hot water. Some like it cold, some like milk. Anyone interested in learning more on infusion techniques can check out my dedicated infusions webinar here.

In this post we will be exploring different smoothie themes:

  • Boosting your Beauty with Stinging Nettle
  • Boosting your Brains with Ginkgo biloba
  • Healing your Digestive System with Calendula
  • Calming your sweet soul with Chamomile
  • And a glow-inducing Women’s health booster with Shatavari

Now it’s time to ramp up your smoothie repertoire!

Photo credit: Sulin Sze (2019) Stinging Nettle is great in smoothies, consider adding the fresh herb or an infusion of the dried leaves to your next morning smoothie for a green multivitamin booster.

  1. Beauty with Urtica dioica - Stinging Nettle (leaf)

Benefits: Detoxifying – Antioxidant – Blood Sugar Lowering – Nutrition Boosting

Let me introduce you to one of my favourite nourishing, anti-aging herbs that also happens to cleanse your blood and support healthy blood sugar regulation. It’s Stinging Nettle, and it contains a plethora of vitamins including vitamins A, B, E, C, K and P along with the minerals selenium, zinc, iron, calcium and magnesium.

It also contains lots of protein (in effect, lots of amino acids) to help you build your neurochemicals like dopamine and serotonin. Along with the ample protein content, the herb contains coumarins, fatty acids, antioxidants that fight free radicals and the amazing quercetin (which is thought to inhibit the activity of elastase and collagenase, enzymes that break down collagen and reduce skin elasticity. And we don’t want that!)

I prescribe Nettle regularly to clients in clinic for a range of conditions from acne, rheumatism and hair loss to pre-diabetes. A 2019 systematic review of nettle in diabetes revealed the herb can assist in control blood sugar levels in type two diabetic patients. According to the Australian Institute of Health and Welfare (AIHW) 1.2 million Australian reported having diabetes in 2017/2018 with the condition contributing to 11% of deaths nationwide during that time. Bringing in a herb that fights ageing and helps manage blood sugars is a good thing!

Try adding 1 Tbsp of dried Stinging Nettle leaves to a cup of water. Leave it in the fridge overnight to infuse slowly. No need to use hot water. However, if you’re pressed for time, pop the leaves into hot, boiled water and sit for 15 minutes, then cool in the fridge until you’re ready to make that beauty boosting smoothie.

I recommend Nettle infusion + Spinach or Kale leaves + Pineapple (fresh or frozen) + vitamin C powder + Collagen powder

  1. Brains with Ginkgo biloba - (Ginkgo) leaves

Benefits: Antioxidant – Cognition Boosting – Memory Enhancing

Who wouldn’t love a little more focus, memory and cognition? I’m a full-time parent and worker and I couldn’t live without my Ginkgo! It keeps me clear-headed and helps me get through my daily ‘to do’ list with grace 😊

Herbalists use the leaves of the Ginkgo tree to enhance memory and cognition and to reduce oxidative damage to the brain. So this herb is perfect for a morning smoothie with a cleansing action that might also include celery, greens, chlorophyll and a touch of dates (because well, sweet dates ground the blend and your brain thrives on a little natural sugar in the morning.)

Ginkgo improves brain function by acting as an antioxidant and protecting cell membranes from reactive oxygen species (ROS) that cause the breakdown of important neurotransmitters like acetylcholine, which play a role in memory and cognition. Depletion of acetylcholine is associated with conditions like Alzheimers and Dementia. High level scientific evidence suggests that Ginkgo is an effective herb in improving cognitive health in Alzheimers and Dementia, and is safe and useful when taken long term (6 months and more).  Infuse 1 Tbsp dried Ginkgo leaves in hot water and steep for 15-30 minutes. Strain and store in the fridge until you’re ready to make your smoothie. If you take blood thinning medication, check with your Doctor before taking Ginkgo as it theoretically can slow blood clotting.

Ginkgo infusion with celery, apple, dates and pear

I suggest Ginkgo leaves infusion + celery + apple + chlorophyll + dates in the morning. You could also do celery + apple + dates + pear.

  1. Gut healing with Calendula officinalis (Calendula)

Healing – Lymphatic booster – Anti-inflammatory – Anti-microbial

You really step into the realm of gut healing with you start working with Calendula. This plant is anti-inflammatory, anti-fungal and mildly anti-microbial, and has a resinous, sweet and warm taste. It’s the perfect soothing addition to any gut smoothie, particularly a sweet one because the quality of sweet has an affinity with the digestive system, which is where we want to send those delicious healing nutrients.

Calendula contains chemicals in its volatile oil that fight bacteria and fungi like Candida albicans (a pathogen that causes thrush). A 2000 study of Calendula on various fungal pathogens demonstrated efficacy similar to standard antibiotics, while a 2016 trial found Calendula cream provided longer term benefits in thrush compared to conventional anti-fungal applications. Other chemicals in the plant like the saponins and flavonoids reduce inflammation and calm the gut lining, as well as supporting healthy immune function.

The flavonoids calm down angry, inflamed and damaged mucous membranes, helping them repair. The lining of the gut is central in gut health for harbouring healthy bacteria and flora, protecting the gut lumen against damage and participating in the exchange of nutrients into and out of the digestive tract. Issues with mucous membranes such as damage or breakage, can translate into conditions like leaky gut, ulcerative colitis and immune dysfunction. Even if you don’t have a gut condition, you can enhance and support your gut health with herbs like Calendula to harness your inner glow.

To make Calendula infusion add 2-3 Tbsp dried flowers or petals to hot boiled water. Cover (to retain the volatile oil) and leave to infuse for 15 – 30 minutes. Then strain and store in the fridge until you’re ready to make your digestive system healing smoothie.

I recommend Calendula flower infusion + strawberry+ cucumber + apple/pear + coconut yoghurt + L-Glutamine powder + your favourite probiotic powder.

Photo credit: Sulin Sze (2019) I LOVE Chamomile lattes, and what better way to use them than in a super luxurious smoothie the next day! Consider preparing a Chamomile milk before bed to help you sleep, and putting aside half a cup for your smoothie the next morning.

  1. Calming with Matricaria recutita (German Chamomile) flowers

Soothing – Digestion enhancing – Sedative (mild) – Anti-inflammatory

Chamomile is an aromatic hug for the digestive system, so call on it whenever you experience digestive cramps, sluggishness, diarrhoea, nausea, anxiety or stress. The latter can aggravate and trigger digestive symptoms. Herbalists use Chamomile to relieve inflammation and spasm, likely due to the flavonoids and coumarins that the plant contains. Other nutrients this warm and slightly bitter plant provide include vitamin C, iron, zinc and calcium.

However, Chamomile also has a volatile oil that is popular worldwide in topical products for its calming action. (Note: don’t ingest the essential oil or add it to your smoothie.) Other medicinal actions of Chamomile include anti-oxidant, analgesic (pain relieving) and anti-bacterial.

I love Chamomile for its relaxing and digestion-soothing qualities and this is in part due to its magnesium content. So I recommend using Chamomile in an afternoon smoothie, especially good for kids. Use 1 Tbsp of dried Chamomile flowers in hot boiled water, leaving covered to infuse for 15-30 minutes. Strain and then pop in the fridge to cool until you are ready to make your smoothie.

Chamomile is a bitter herb so if you leave it to infuse for more than 30 minutes, use half the amount. If you’re like me and you prefer to luxuriate in your smoothies, then pop 1 Tbsp Chamomile flowers into a saucepan with 250 mL of your favourite gut loving milk (oat, almond, whatever you like) and gently warm on medium heat for 15 minutes. Stir occasionally and keep covered as much as possible. Strain and store in the fridge until you’re ready to make your smoothie.

I suggest trying Chamomile milk + Banana + Mango + Honey + Yoghurt

  1. Women’s health booster with Asparagus racemosus (Shatavari) in milk

Rejuvenating – Women’s Tonic (“Queen of the Herbs” in Ayurveda) – Adaptogen (Adrenal enhancer)

A lot of my clients are women looking to be the best version of their 40 and 50 something selves. I work with them on balancing and boosting hormonal health, particularly in perimenopause and beyond, because by this time of our lives, we’ve often run our adrenals pretty hard. Even if you’re not feeling like you need a booster, you can still enjoy the harmonising benefits of this ancient Ayurvedic herb! I’m talking about Shatavari (translated from the Sanskrit as something like ‘woman with a hundred husbands’). You get the idea!

Shatavari is rich in compounds called steroidal saponins and they have a beneficial effect on steroid hormone health in humans, especially women. Herbalists use Shatavari partly to improve stress response, and is useful in peri-menopause and menopause where women are at a higher risk of anxiety, sleep disturbance, mood swings and depression. Fear not! We have Shatavari.

It’s also rich in plant oestrogens known as isoflavones (think along the lines of soybeans with their beneficial effects in menopause) along with the minerals zinc, manganese, copper, calcium, magnesium, potassium and selenium. Sounding a bit of a miracle plant so far!

I love so much about Shatavari, and I use it to boost adrenal function, improve hormonal status, reduce the symptoms of depression and support new mums.  A 2011 study revealed that daily use of Shatavari in nursing mothers increased their prolactin (and thus milk production) levels three-fold, proving the ancient use of this herb as a lactation booster. I also love the nutty, sweet taste of this herb which blends superbly in milk with a dash of honey.

I suggest adding 2 tsp of Shatavari powder to 2 cups of milk and warming gently on the stove in a small saucepan. Strain and its ready to drink. Drink one cup if you like, and pop the other cup in the fridge so that it can cool down for your next smoothie. It’s best in the morning and loves a lashing of cinnamon powder on top 😉.

Shatavari milk smoothie with cacao, banana and mango

I suggest trying Shatavari milk + Banana and/or Mango + Avocado + Cacao powder + Collagen powder + Chia seeds

I hope I’ve inspired you to break out into the world of herbalism with your smoothies routine. They are powerful healers and a great example of where simple is best! Enjoy!

X Sulin

Special Offer:

Feeling inspired? Want to take your infusions to the next level? Find out how in “Art of the Infusion” the only webinar that is specifically based on infusion making, at wildmedicineacademy.com bringing together my expert knowledge of herbal medicine, formulating and of course, infusion preparation. www.wildmedicineacademy.com

Research

Bourgeois C, Leclerc ÉA, Corbin C, Doussot J, Serrano V, Vanier JR, Seigneuret JM, Auguin D, Pichon C, Lainé É, Hano C. Nettle (Urtica dioica L.) as a source of antioxidant and anti-aging phytochemicals for cosmetic applications. Comptes Rendus Chimie. 2016 Sep 1;19(9):1090-100.

Semalty M, Adhikari L, Semwal D, Chauhan A, Mishra A, Kotiyal R, Semalty A. A comprehensive review on phytochemistry and pharmacological effects of stinging nettle (Urtica dioica). Current Traditional Medicine. 2017 Dec 1;3(3):156-67.

Kianbakht S, Khalighi-Sigaroodi F, Dabaghian FH. Improved glycemic control in patients with advanced type 2 diabetes mellitus taking Urtica dioica leaf extract: a randomized double-blind placebo-controlled clinical trial. Clin Lab. 2013 Jan 1;59(9-10):1071-6.

Ziaei R, Foshati S, Hadi A, Kermani MA, Ghavami A, Clark CC, Tarrahi MJ. The effect of nettle (Urtica dioica) supplementation on the glycemic control of patients with type 2 diabetes mellitus: A systematic review and meta‐analysis. Phytotherapy Research. 2020 Feb;34(2):282-94.

Adhikari BM, Bajracharya A, Shrestha AK. Comparison of nutritional properties of Stinging nettle (Urtica dioica) flour with wheat and barley flours. Food science & nutrition. 2016 Jan;4(1):119-24.

Rutto LK, Xu Y, Ramirez E, Brandt M. Mineral properties and dietary value of raw and processed stinging nettle (Urtica dioica L.). International journal of food science. 2013 Oct;2013.

Kregiel D, Pawlikowska E, Antolak H. Urtica spp.: Ordinary plants with extraordinary properties. Molecules. 2018 Jul;23(7):1664.

Singh O, Khanam Z, Misra N, Srivastava MK. Chamomile (Matricaria chamomilla L.): an overview. Pharmacognosy reviews. 2011 Jan;5(9):82.

Chauhan ES, Aishwarya J. Nutraceutical Analysis of Marticaria recutita (Chamomile) Dried Leaves and Flower Powder and Comparison between Them. International Journal of Phytomedicine. 2018;10(2):111-4.

Crane PR, Crane P, von Knorring P. Ginkgo: the tree that time forgot. Yale University Press; 2013 Mar 19.

Cohn R. Ginkgo: The Life Story of the Oldest Tree on Earth. Interview published in Yale Environment, 2013, 360.

Thomsen, M and Gennat, H. Phytotherapy: Desk Reference. Global Natural Medicine; 2009. Australia

Fermino BA, Milanez MC, de Freitas GB, da Silva WC, Pereira RP, da Rocha JB, Bonini JS. Ginkgo biloba L.: Phytochemical components and antioxidant activity. African Journal of Pharmacy and Pharmacology. 2015 Oct 15;9(38):950-5.

Alok S, Jain SK, Verma A, Kumar M, Mahor A, Sabharwal M. Plant profile, phytochemistry and pharmacology of Asparagus racemosus (Shatavari): A review. Asian Pacific journal of tropical disease. 2013 Apr 1;3(3):242-51.

Sharma A, Sharma DN. A comprehensive review of the pharmacological actions of Asparagus racemosus. Am. J. Pharm. Tech. Res. 2017;7(1).

Gupta M, Shaw B. A Double-Blind Randomized Clinical Trial for Evaluation of Galactogogue Activity of Asparagus racemosus Willd. Iranian journal of pharmaceutical research: IJPR. 2011;10(1):167.

Bromberger JT, Kravitz HM, Chang Y, Randolph Jr JF, Avis NE, Gold EB, Matthews KA. Does risk for anxiety increase during the menopausal transition? Study of Women's Health Across the Nation (SWAN). Menopause (New York, NY). 2013 May;20(5):488.

Kulkarni J. Perimenopausal depression–an under-recognised entity. Australian prescriber. 2018 Dec;41(6):183.

Weinmann S, Roll S, Schwarzbach C, Vauth C, Willich SN. Effects of Ginkgo biloba in dementia: systematic review and meta-analysis. BMC geriatrics. 2010 Dec;10(1):1-2.

Hashiguchi M, Ohta Y, Shimizu M, Maruyama J, Mochizuki M. Meta-analysis of the efficacy and safety of Ginkgo biloba extract for the treatment of dementia. Journal of pharmaceutical health care and sciences. 2015 Dec;1(1):1-2.

Liu H, Ye M, Guo H. An updated review of randomized clinical trials testing the improvement of cognitive function of Ginkgo biloba extract in healthy people and Alzheimer’s patients. Frontiers in pharmacology. 2020 Feb 21;10:1688.

Zhou Y, Zeng R. Effects of Ginkgo biloba extract on anticoagulation and blood drug level of warfarin in healthy wolunteers. Zhongguo Zhong yao za zhi= Zhongguo zhongyao zazhi= China journal of Chinese materia medica. 2011 Aug 1;36(16):2290-3.

Stoddard GJ, Archer M, Shane-McWhorter L, Bray BE, Redd DF, Proulx J, Zeng-Treitler Q. Ginkgo and warfarin interaction in a large veterans administration population. InAMIA Annual Symposium Proceedings 2015 (Vol. 2015, p. 1174). American Medical Informatics Association.

Johansson ME, Sjövall H, Hansson GC. The gastrointestinal mucus system in health and disease. Nature reviews Gastroenterology & hepatology. 2013 Jun;10(6):352.

Kasiram K, Sakharkar PR, Patil AT. Antifungal activity of Calendula officinalis. Indian Journal of Pharmaceutical Sciences. 2000;62(6):464.

Saffari E, Mohammad-Alizadeh-Charandabi S, Adibpour M, Mirghafourvand M, Javadzadeh Y. Comparing the effects of Calendula officinalis and clotrimazole on vaginal Candidiasis: A randomized controlled trial. Women & health. 2017 Nov 26;57(10):1145-60.

Low Carb Fisherman’s Pie

With Sydney lockdown in full swing and searches for how to lose “COVID kilos” at an all time high, I’ve been keen to make ‘healthier’ versions of my favourite hearty comfort dishes. Speaking of weight, it's important to remember that weight is bound to fluctuate during these times, and when you're out of your usual routine, change is almost inevitable. A good thing to understand when it comes to body changes is that when you experience feelings of guilt and shame, these can be worse for your health than noticing a few extra kilos on the scales, so be kind and gentle with yourself and practice self love.

Speaking of scales, I'd love to share with you my low carb fisherman’s pie. It’s the ultimate comforting dish to warm the heart and fill your tummy. 

In this version, instead of the traditional white sauce, topped with creamy mashed potato, I’ve opted for a coconut cream and fluffy cauliflower mash as a topping. If you prefer to lower the fat content you can also switch from coconut cream to coconut milk or stock.

I’ve also swapped the cheese for nutritional yeast flakes, to impart a cheesy nutty feel and I've added peas, because as they say, it's good to speak your truth or forever hold your peas.

This adaptable fish pie recipe has so many variations available, which means that you can do the whole DIY thing entirely.  If you prefer to add more vegetables you can add spinach, carrot, and leek. Also, some traditional fish pies use boiled eggs, an ingredient that you may like to include in yours.

A fish pie can be created with different varieties of fish, I’ve used basa and salmon for a dash of pink, but you could use any mixture of cod, barramundi, or your favourite firm white fish.

Please enjoy this fish pie pie-ping hot as a weeknight or weekend dinner. It’s a great freezer friendly dish that can be perfect for the whole family. I served mine with mix of pumpkin and potato chips to mop up all the deliciousness.

You can watch a video about how to make it here...

I’d love to know what you think?  Let me know in the comments section below.

 Low Carb Fish Pie

Servings 4

Ingredients

  • 1 large cauliflower chopped into florets
  • 2 tbs olive oil or butter
  • 4 spring onions sliced finely
  • 3 sticks celery
  • 2 cloves garlic
  • 2/3 cup coconut cream/coconut milk or stock
  • 1/2 cup frozen peas
  • 1 skinless salmon fillet (250 mg)
  • 300 gms white fish fillet (ling, snapper or basa), cut into 3cm pieces
  • 2 tbs lemon juice
  • 2 tsp Dijon mustard
  • Large handful chopped flat leaf parsley plus extra to serve
  • Sprinkle nutritional yeast on top and add golden gut blend or love your gut powder
  • Potato or pumpkin chips, to serve
  • Lemon wedges, to serve

Instructions

Preheat the oven to 220 degrees Celsius

Place the florets in simmering water and cook covered until tender. The florets can be verging on soft but shouldn’t be falling apart. Transfer the cauliflower to a blender or food processor and add the olive oil or butter if using, and a pinch of sea salt and a few grinds of black pepper. Blend until smooth and fluffy. Set aside.

Meanwhile in an oven proof saucepan or casserole dish/pie dish heat olive oil in the pan on the stove top. Add the spring onions, celery and garlic and sauté over a medium heat until caramelised.

Pour in the coconut cream/milk or stock if using and simmer for a couple of minutes then add the peas, fish, lemon juice, parsley and mustard and stir for a few minutes

Carefully remove from the heat and cover with the cauliflower, dragging a fork across to make little trenches. Top with nutritional yeast flakes.

Bake uncovered in the oven for 15 minutes

When crispy on top remove from the oven and allow to rest for 5 minutes before serving.

Garnish with a few springs of flat leaf parsley and serve with greens or pumpkin fries 

Lee xo

Gut Friendly Salmon Chowder

salmon chowder

If you haven’t tried my salmon chowder recipe yet you’re in for a soFISHticated treat. Holy mackerel it’s good. I've been making this alot during our (extended) lockdown in Sydney, it's such a comforting dish and you can store all of the ingredients in your freezer and pantry.

Bursting with flavour and anti-inflammatory fats, this creamy, hearty dish tastes just as good as if served in a restaurant, but being completely additive-free it’ll leave you feeling satisfied without the digestive storm aftermath.

Eating an anti-inflammatory diet can help reduce inflammation in the body and even reduce the symptoms of certain conditions that are either caused by or worsened by inflammation, such as heart disease, Parkinson’s disease, Crohn’s disease, asthma, and arthritis. Best of all, many anti-inflammatory foods are often classed as “superfoods” in that they are nutritionally dense and offer a number of additional benefits, including disease prevention, weight loss, and boosting energy levels. Such a diet can support cognitive health, which is particularly beneficial for individuals receiving memory care services. Integrating these superfoods into their diet can help enhance brain function and potentially slow cognitive decline.

Chow down on this chowder to experience the gut-healing effects of salmon, one of the best foods to consume for its anti-inflammatory properties. The Omega-3 fatty acids in salmon have been linked with protection against several gastrointestinal diseases, through their anti-inflammatory activity and their ability to boost healthy microorganisms in the gut. It's also a great skin booster to plump up skin cells and avoid any need for a plastic Sturgeon. (more…)

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