Yo u r Winter Wellness Recipe Guide

20 nourishing recipes + nutritional & naturopath tips This way to Winter Wellness

Looking for ways to be proactive about your health during the cooler months? Inside you’ll find nourishing and delicious recipes brimming with wholefood ingredients. These tasty recipes have been lovingly created by Lena, our Holistic Nutritionist.

You’ll also find tips for immune support, eco tips and information about key nutrients in these winter recipes from one of our in-house naturopaths, Rebecca. If we supply our immune system with the right nutrients, we can support it to maintain a robust defense against winter ills and chills.

Have healthy foodie friends in your life that are keen to look after their winter wellness? Please feel free to share this guide.

LENA FISCHER Qualified Nutritionist

Lena is a qualified Holistic Nutritionist with a Diploma in Nutrition from Wellpark College of Natural Therapies. Lena is passionate about combining her knowledge of nutrition and love of food to create delicious healthy recipes using wholefood ingredients.

Read more about Lena Fischer

R E B E C C A B AY L I S Registered Naturopath & Medical Herbalist

Rebecca graduated from South Pacific College of Natural Medicine in 2008, and holds a Bachelor of Health Science in Complementary Medicine as well as Advanced Diplomas in both Naturopathy and Herbal Medicine from the same institute. Rebecca has clinical experience running her own practice, specialising in anxiety and mood disorders, in addition to working for and alongside other practicing naturopaths in a variety of capacities.

Read more about Rebecca Baylis Find your favourites

Hot Toddy Raw Cacao Chai Latte with Homemade Ginger Pg. 4 Hot Functional Mushrooms and Honey Fizz Pg. 5 Pg. 6 Pg. 7

Matcha Latté with Oats Homemade Honey Pumpkin and Feta a Collagen boost Three Ways and Raspberry Granola Savoury Waffles Pg. 8 Pg. 9 Pg. 11 Pg. 12

Miso Mushroom Comforting Pumpkin 15 minute Vegan Chicken Zoodle Soup Ramen Coconut Soup Mac and Cheese Pg. 18 Pg. 13 Pg. 15 Pg. 16

Homemade Yellow Curry Green Keto Loaf Bone Broth Pg. 20 Superfood Soup Pg. 24 Pg. 19 Pg. 22

Ohakune Raw Afghans with Spiced Almond Salted Caramel Carrot Slice Functional Mushrooms Butter Cookies Truffles Pg. 25 Pg.26 Pg. 27 Pg. 28 4 4

Your scratchy throat soother Hot Toddy

A Hot Toddy is a delicious way to soothe a scratchy throat and support against winter chills. This recipe is alcohol free, and includes Artemis Immunity Te a .

Time: 5-10 minutes | Makes: 1 cup

INGREDIENTS METHOD 1. Fill tea infuser with Artemis Immunity Tea leaves 1 tsp Artemis Immunity Tea and add all other ingredients into your favourite 1 tsp Honey mug. 1 cup boiling water 2. Poor over boiling water and infuse for 5-10 2 slices fresh ginger minutes. Juice of ½ lemon + extra slices or 3. Garnish with lemon and enjoy. rind for garnishing 5 Raw Cacao

There's nothing better than a big cup of hot chocolatey goodness on a cold night in. Even better when it’s refined sugar free and packed full of antioxidants. Could this be the best hot chocolate recipe ever?

Total time: 5 minutes | Makes: 2 cups

INGREDIENTS Optional add ins 2 cups coconut milk (or other milk of your choice) 1 pinch chilli powder 2 TB Cacao Powder 1 tsp Chai Spice 1 TB Coconut Sugar or honey 1 tsp Coconut Oil ½ tsp vanilla paste ¼ tsp Cinnamon

METHOD 1. Heat all ingredients in a small pot over medium heat.

2. Gently whisk until well combined.

3. Pour into your favourite mug and enjoy!

GOOD NEWS FOR THE PLANET Coconut sugar

Not only is coconut sugar less refined and lower GI (35) compared to sugar (65) it's also delicious with a lovely caramel flavour. Better yet, it's more sustainable for our earth - it yields more sugar per hectare and needs fewer chemicals for processing.

So, you're doing your health, your tastebuds and the environment a favour - cheers to that!

6

Chai Latte with Functional Mushrooms

Ever wondered how to make a chai latte? This warming chai latte recipe with added Lion's Mane is a delicious way to support your immune system and help with mental clarity and focus.

Makes: 2 servings (2 cups)

INGREDIENTS 2 cups almond milk (or milk of your choice) ½ tsp Cinnamon, powdered 1 tsp SuperFeast Lion's Mane Powder ½ tsp ginger, powdered 2 TB Coconut Oil ¼ tsp cardamom, powdered 2 TB Maple Syrup or Rice Syrup ¼ tsp cloves, powdered 1 TB Cacao ¼ tsp nutmeg, powdered 1 tsp vanilla paste

METHOD 1. Add all ingredients to a small pot and heat on low for 20 minutes, stirring occasionally. The longer you let the chai infuse, the richer the flavour.

2. Use a milk frother if you have one, and pour the chai into your favourite mug to enjoy!

LIONS MANE Lion’s Mane has been used as a herbal tonic for centuries by monks and herbalists to support mental clarity, focus and nerve health. Shop SuperFeast Lion's Mane. 7

Homemade Ginger and Honey Fizz Ginger has a stimulating yet calming effect on the stomach, and its ability to ease feelings of nausea make it a winning herb to have around. Add it to salad dressings, herbal teas or try making this refreshing and non-alcoholic, healthy fizz!

INGREDIENTS METHOD

Syrup: To make the Honey Ginger Simple Syrup ¼ cup Honey 1. Place the honey and water in a medium saucepan and bring to a ½ cup water simmer, stirring until honey is completely dissolved. Turn off heat and add the freshly grated ginger. Cover and let steep for 30 minutes. 90g fresh ginger root, finely grated 2. Strain syrup through a fine mesh sieve, pressing hard on the Base for Lemonade: ginger pulp, discarding the solids. Pour into a bottle or jar and chill 1 cup freshly squeezed lemon juice until cold for about 1 hour. The syrup will keep in your refrigerator 4 cups cold filtered still or sparkling for up to two weeks. water To make the Lemonade Ice for serving Sliced lemons for garnish 3. Add the freshly squeezed lemon juice and honey ginger syrup to a large pitcher. Add cold water (more or less depending on how strong you like your lemonade). Add sparkling water once you are ready to serve it or simply add it into the bottle of soda/sparkling water and keep refrigerated. 4. Pour lemonade over ice-filled glasses and top with a slice of lemon.

Recipe created by in-house naturopath. 8 Matcha Beauty Latté with a collagen boost

Is there a better way to start the day than with a warming matcha green tea? Why not try adding a daily dose of collagen to introduce powerful nutrients in a delicious way.

We’ve been sipping this Matcha Beauty Latté recipe from Nutra Organics – and it gets two thumbs up. Simple, nourishing and tasty. It’s a hug in a mug that your insides will love. Why combine collagen with matcha? Matcha is good for healthy brain function, and collagen is good support for the skin and gut. It has become our regular morning ritual.

INGREDIENTS METHOD 200ml milk of choice 1. Warm your milk in a saucepan over a medium heat. 1 serve Collagen Beauty (or Collagen Or heat up in the microwave if you’re short on time. Build or Collagen Body) 2. Pour warmed milk into your blender.

1 tsp Matcha Latté 3. Add collagen and Matcha Latté Powder.

4. Blend until frothy.

5. Pour into mug and dust with a little extra Matcha Latté Powder (if desired).

PRO TIP: Get maximum froth by whizzing your Matcha Beauty Latté in a blender.

Recipe created by supplier partner. 9

Oats Three Ways Tired of plain, gluggy oats? Whether you're short on time or short on inspiration, these "Oats Three Ways" are sure to satisfy.

Peanut Salted Caramel Protein Oats First up we've got Peanut Salted Caramel Protein Oats. The name really says it all. We know the classic combination of peanut butter and banana is hard to beat, but what if we added salted caramel to the mix? Bring on peanut butter salted caramel oats with caramelised banana. Yum.

Total time: 10 - 15 minutes | Servings: 1

INGREDIENTS Toppings ½ cup Oats ½ banana 1 TB Chantal Organics Salted Caramel Peanut Butter ½ tsp Coconut Oil 2 TB Tonika Adaptogenic Plant Protein Powder - ¼ cup coconut yoghurt Salted Caramel Chantal Organics Salted Caramel Peanut Butter ½ banana, mashed 1 cup coconut milk ½ tsp vanilla paste Pinch salt METHOD 1. Add all ingredients to a medium saucepan. Cook, stirring continually, on medium heat until thick and creamy and well combined. Meanwhile heat a small pan with coconut oil, cut banana NUTRITIONAL INFORMATION 2. Amount per serving longwise in half and place in hot pan to caramelise. Total Fat: 19g 3. Transfer to a bowl and top with coconut yoghurt, grilled Total Carbohydrates: 52g Net Carbohydrates: 46g banana and a generous drizzle of salted caramel peanut butter. Protein: 31g Dietary fibre: 6g 10

Berry Collagen Oats

These delicious berry collagen oats are packed with antioxidants from berries and pure collagen peptides to support healthy hair, skin and nails.

Total time: 10 minutes | Servings: 1

NUTRITIONAL INFORMATION Amount per serving Total Fat: 13g | Total Carbohydrates: 55g | Net Carbohydrates: 40g | Protein: 39g | Dietary fibre: 15g

INGREDIENTS Toppings METHOD ½ cup Oats Fresh or frozen raspberries 1. Add all ingredients to a medium saucepan. 2 TB Chia Seeds and blackberries Cook, stirring continually, on medium heat 2 tsp Dose & Co Pure Passionfruit until blueberries begin to break down and Collagen Unflavoured Honey porridge becomes a vibrant purple colour. ½ cup frozen blueberries Freeze-dried raspberries 2. Transfer to your bowl, add your toppings 1 cup almond milk and enjoy. 1 TB Honey 1 tsp vanilla paste Pinch salt

Coconut MCT Chia Seed Overnight Pudding

This nutritious Chia Seed variation is lower in carbs, dairy free, and has prebiotics to support gut health. Top with your favourite seasonal produce for a fresh finish. Enjoy!

Prep time: Overnight | Servings: 1

NUTRITIONAL INFORMATION Amount per serving: Total Fat: 15g | Total Carbohydrates: 19g Net Carbohydrates: 9g | Protein: 7g | Dietary fibre: 10g

INGREDIENTS Toppings METHOD 2 TB Chia Seeds Your favourite seasonal fresh 1. Add all ingredients into a medium jar and 1 cup milk of choice produce give it a good shake to combine. Let sit in 2 tsp Locako MCT Oil Powder Freeze-dried raspberries the fridge overnight to soak and absorb all 1 tsp Honey Organic Seed Mix Activated the flavours. ¼ tsp Cinnamon 2. In the morning, pour into a bowl and top with fresh fruit, freeze-dried raspberries and some activated seed mix. 11

Homemade Honey & Raspberry Granola

This sweet, crunchy, healthy granola is so moreish, it's perfect for topping smoothie bowls, enjoying with coconut yoghurt, or snacking straight out of the jar as an afternoon pick-me-up.

Featuring Roar's selection of activated nuts and seeds, which are extra digestible and release more nutrients too. We've sweetened this with a little natural honey and toasted the mix in coconut oil for additional healthy fats.

It's super easy to make - you'll only need one bowl and some staple pantry ingredients. Plus, it will last in an airtight container for 4-6 weeks, so feel free to double the ingredients to keep you going for longer.

Servings: 6 | Prep time: 10 minutes | Cook time: 15- 20 minutes | Total time: 30 minutes

INGREDIENTS METHOD 1 cup Oats 1. Line a large baking tray with baking paper and preheat the oven 1 cup Organic Seed Mix Activated to 160 °C. 1 cup Organic Nut Mix Activated 2. Mix the nuts, seeds and oats together. Pour over coconut oil, ½ cup shredded coconut honey and vanilla and toss with a wooden spoon making sure 2 TB Coconut Oil everything is well coated. 2 TB Honey 3. Spread the granola mix out evenly onto the baking tray and 1 tsp vanilla paste place in the preheated oven for 15-20 minutes. Toss at the halfway ¼ tsp Cinnamon mark and add in the coconut. 1 cup freeze-dried raspberries 4. When the granola is looking toasted and golden, remove the tray from the oven and allow it to cool completely before mixing in freeze-dried raspberries.

5. Store in an airtight container for 4-6 weeks.

6. Serve with yoghurt or milk and your favourite fruit. Also great for topping smoothie bowls or simply as a delicious crunchy snack.

NUTRITIONAL INFORMATION Amount per serving Total Fat: 27g Total Carbohydrates: 23g Net Carbohydrates: 18g Protein: 11g Dietary fibre: 5g 12

Pumpkin And Feta Savoury Waffles Think sweet brunch treat when you think waffles? Think again! We've flipped the traditional waffle into a deliciously disguised vegetable fritter.

Enjoy for breakfast, lunch, or my favourite – a quick 15-minute dinner when you’re low on time but still want a nourishing, fulfilling meal. Savoury waffles can be enjoyed with endless toppings. We love to enjoy ours with avocado, cherry tomatoes, toasted seeds, pickled vegetables, homemade pesto, and herb yoghurt sauce. Yum!

Prep time: 15 minutes | Cooking: 10 minutes

INGREDIENTS HERB YOGHURT SAUCE 2 cups pumpkin, peeled, cooked and mashed 1 cup plain coconut yoghurt or Yoghurt of your choice 1 ½ cup ground almonds or flour of your choice 1 cup fresh herbs, finely chopped 3 free-range eggs 1 clove garlic, minced 100g Feta Cheese, diced 1 tsp Hemp Seed Oil 2 TB fresh parsley and chives, chopped Salt and pepper to taste 1 clove garlic, minced 2 TB butter, melted

METHOD 1. Peel, cook and mash pumpkin.

2. Combine all ingredients in a large mixing bowl.

3. Spoon into preheated waffle iron and cook until golden and crispy.

4. Serve hot with herb yoghurt sauce, pickled veggies and avocado.

5. To make the herb yoghurt sauce, combine all ingredients in a small bowl and mix.

NUTRITIONAL INFORMATION Calories: 408 | Total fat: 33g | Total carbohydrate: 14g Net carbs: 10g | Protein: 19g Dietary fibre: 4g 13

Miso Mushroom Ramen Nothing quite says cooler days and longer nights like a nourishing miso ramen broth, rich in flavour and replete with seasonal produce.

This delicious broth is packed full of umami flavour and nutrition. Full of vitamins and minerals thanks to the SuperFeast Reishi Mushroom Powder to support immune health, adaptability, and hormone health.

Instead of using traditional wheat noodles, we’ve opted for Pacific Harvest Sea Spaghetti Branches. They're a fantastic noodle alternative made from 100% organic seaweed, offering an excellent source of iodine.

Prep time: 5 minutes | Cook time: 10 minutes | Total time: 15 minutes

INGREDIENTS Vegetables Garnish Broth 1 cup bok choy, chopped Chilli, thinly sliced (optional) 2 cups water 1 cup oyster mushrooms, chopped Spring onion, thinly sliced 2 tsp Nutra Organics Vegetable 1 garlic clove, minced Broth Drizzle of Sesame Oil ½ TB Urban Hippie Miso Paste Egg ¼ tsp SuperFeast Reishi 1 egg, semi-soft boiled ½ packet Pacific Harvest Sea Sprinkle of Pacific Harvest Chilli Spaghetti Branches Seaweed & Sesame Seasoning 14 NUTRITIONAL INFORMATION Amount per serving Total Fat: 6g Total Carbohydrates: 12g Net Carbohydrates: 8g Protein: 13g Dietary fibre: 4g

METHOD 1. Place the sea spaghetti in a bowl of tepid water and set it aside. 2. Place the egg into a pot of boiling water for 7 minutes. Run under cold water and set aside. 3. Meanwhile to make your broth bring 2 cups of water to a gentle simmer, add in ramen broth, miso paste and reishi powder, let simmer for 5 minutes until miso has dissolved. Turn down the heat to low. Drain sea spaghetti and add to broth. 4. Heat a frying pan with a drizzle of sesame oil. Add in garlic, chopped oyster mushrooms, and bok choy. Stir-fry until mushrooms are slightly coloured and bok choy begins to wilt. 5. Add mushroom mix to the bottom of a bowl and pour over your broth and spaghetti. 6. Chop your egg in half, coat in sesame seasoning, and garnish with chilli and spring onions.

THE GOODNESS OF MISO

Miso is a fermented food, full of ‘post biotics’. These are nutrients produced via the fermentation process by the culture organisms. There’s plenty of research about post biotics which is why they’ve become super popular. Here’s a list of other fermented foods that are rich in post biotics: • Kimchi - traditional Korean fermented vegetables

• Yoghurt – made from dairy or plant-based coconut with lactobacilli

• Kefir – similar to yoghurt, but with a wider range of beneficial yeast and bacteria

• Sauerkraut – traditional German fermented cabbage

• Kombucha – a fermented drink made using tea

Keen to make your own fermented foods? To make it easy we have Fermentation Kits & Accessories or if you prefer them ready-made, check out our range of Fermented Foods & Drinks. 15

Comforting Pumpkin Coconut Soup

With lemongrass, ginger and a hint of creamy coconut, this delicious pumpkin soup is like a bowl of sunshine on a cold winter's day!

Total time: 40 minutes | Makes: 6-8 servings

INGREDIENTS METHOD 1 large pumpkin (approx. 3 kg) 1. Boil jug with water.

6 cups filtered water 2. Deseed and roughly chop the pumpkin and remove the skin. 1 cup full fat coconut cream (reserve Chop ginger and turmeric into chunks. some for serving) 3. Place the pumpkin into a large pot with garlic, ginger, 6 cm fresh ginger, peeled turmeric and lemongrass and cover with hot water. 6 cm fresh turmeric, peeled or 2 tsp 4. Bring to the boil and simmer for 20 minutes or until pumpkin spice is soft. 2 x 10cm length of lemongrass 5. Using a ladle, remove 5 cups of water and remaining 3 garlic cloves lemongrass and discard. 2 TB San Elk Artisan Vegetable Stock 6. Add San Elk Artisan Vegetable Stock and blitz with a stick Season with salt and pepper blender until smooth. 1/4 cup chives, chopped 7. Add coconut cream and season with salt and pepper. ½ lime, juiced 8. Serve with freshly chopped chives and a squeeze of fresh lime juice and a splash of coconut milk.

PRO TIP: Make a big batch and freeze in portions. Simply defrost and reheat for a quick and easy lunch or dinner.

ECO TIP: Keep your vegetable waste, like peels and offcuts for homemade stocks. Add them to a sealed container in the freezer. Once you have enough pop them in a crock pot, add in extra onion or garlic if desired. Strain when cooked and voila - homemade stock. You can also cool and freeze the water from boiled veggies to have on hand next time. Plenty of nutrients end up in the water when boiling, so you have a nutrient dense and low waste base for other recipes. 16 15 minute Vegan Mac and Cheese

Young or old, macaroni cheese is always a crowd-pleaser. This recipe is a healthier twist while still feeding the soul and satisfying the cravings. It's easy, quick (only 15 mins to make), delicious, and has hidden veggies that even fussy kids won't detect.

Using gluten-free pasta and omitting the cheese makes this recipe allergy-friendly for everyone to enjoy. Pumpkin, cashews and coconut create a smooth velvety base while the organic yeast flakes add the savoury cheese-like flavouring, and the apple cider vinegar gives a little zing.

Make sure you have all your ingredients ready and the jug full and boiled to make this a super easy and quick dinner.

THE STAR INGREDIENTS

• Yeast flakes are packed full of nutrition! They are gluten-free deactivated yeast - full of vitamins, minerals and protein. They naturally have a savoury cheese-like flavour making them a perfect kitchen staple for an array of different dishes. Nutritional yeast contains naturally occurring B Vitamins, including B1, B2, B3, B6, B12 as well as iron, zinc and selenium.

• Apple cider vinegar is another pantry staple that every kitchen should have. Unpasteurised and unrefined apple cider vinegar with the mother means it contains enzymes and friendly bacteria. 17 Makes: 4 generous servings Total time: 15 minutes Gluten and dairy free

INGREDIENTS 250g gluten-free macaroni pasta ½ cup Cashew Nuts ½ cauliflower 4 TB coconut milk 1 cup pumpkin 3 TB Organic Savoury Yeast Flakes ½ white onion 2 TB Organic Cider Vinegar 1 garlic clove 1 tsp salt and pepper to taste

METHOD 1. Boil a full jug of water.

2. Cover cashews with boiling water and set aside.

3. Peel and chop pumpkin, onion and cauliflower.

4. Place pumpkin and onion in a pot and cover with boiling water, cook covered for about 10 minutes until soft enough to blend.

5. While the vegetables are cooking, cook pasta as per packet instructions in salted water with cauliflower.

6. Drain cooked pumpkin and onion and place into a high-speed blender along with garlic, drained cashew nuts, coconut milk, yeast flakes, vinegar and salt and pepper. Blend until really smooth.

7. Pour sauce over cooked macaroni pasta and cauliflower in your desired serving dish.

8. Season and serve immediately. 18 Chicken Zoodle Soup Our digestive health is a key component of our immune system, so keeping it up to scratch is especially important as the winter chills start to creep in. This nourishing soup is a healthy take on the traditional chicken noodle soup and is the perfect comfort food on a cold day. Rich in vitamins and minerals with the added benefits of bone broth, this soup will warm you up and help to support a healthy immune and digestive system.

Total time: 30 minutes | Makes: 4 generous servings

INGREDIENTS METHOD 2 large organic chicken breasts 1. Place whole chicken breasts in the bottom of a large pot and cover 6 cups water with 6 cups water. Bring to boil over medium-high heat. Once boiling, ½ white onion, finely sliced using a spoon skim off any white foam that may have appeared on 3 medium zucchinis the surface. Reduce heat to low, cover and continue to simmer. Chicken should be cooked through in about 20 minutes total. 1 large carrot 3 TB Nutra Organics Chicken 2. Use a vegetable spiraliser or vegetable peeler and knife to cut the Bone Broth - Homestyle Original zucchini and carrot. Set aside in a large bowl. 2 TB white miso 3. Once chicken breast is cooked, remove chicken from pot and 10 cm lemongrass set aside. ½ tsp fresh ginger, grated 4. Add bone broth powder, miso, lemongrass, ginger, onion and garlic 2 garlic cloves, minced to the stock and let simmer for 5 minutes. 1 spring onion, chopped 5. Shred chicken breast with 2 forks. ¼ cup fresh parsley, chopped 6. Add zucchini, carrot zoodles and shredded chicken to the pot and Salt and pepper to taste let cook covered for a further 5 minutes. 7. Season with salt and pepper and garnish with spring onions and fresh parsley to serve.

NATUROPATH TIP: Prebiotic fibre is a type of fibre found in fruit, veggies, nuts, seeds and grains. It helps feed the probiotic or good bacteria which live in our gut and play an important role in maintaining a balanced and robust immune system. Here are some sources of healthy prebiotic fibre to include in your diet:

• Garlic • Greenish bananas • Onion • Cashew nuts • Spring onion • Wholegrain oats 19 A hearty broth for a winter's night Homemade Bone Broth

Bone broth is a delicious kitchen staple during the cooler months. It is super easy to make and is a great way to support healthy skin and gut health. Enjoy a cup on its own or use the broth as a hearty base for your favourite soup or stew.

Prep time: 10 minutes | Cook time: 8-12 hours | Makes: 8-10 cups

INGREDIENTS 3 organic chicken frames 1 medium celery stalk, roughly chopped 8-10 cups filtered water (quantity may vary dependent 1 TB peppercorns on size of crock pot) 1 tsp Ground Turmeric 6 whole garlic cloves 1 sprig fresh oregano or 1 tsp dried 10 cm fresh ginger 1 sprig fresh rosemary or 1 tsp dried 1 white onion, halved ¼ cup Apple Cider Vinegar (ACV) 1 carrot, roughly chopped ½ cup freshly chopped chives and parsley for serving

METHOD 1. Add all ingredients to a crock pot and cover with BONE BROTH BENEFITS filtered water.

Bone both is extremely nutrient dense. 2. With the lid on, simmer on low heat for 8-12 hours. The secret to releasing the nutrients is a long cooking time plus acidity (in this case 3. Allow to cool slightly and remove chicken frames, onion, carrot and celery using tongs. the apple cider vinegar) - this releases 4. Pour broth through a fine sieve and discard any the nutrients. Lots of minerals, including remaining ingredients. essential calcium and magnesium as 5. Add in freshly chopped chives and parsley. well as collagen are released. Collagen 6. Store in the fridge for up to 3 days or freeze in supports gut health, which is tied to portions for up to 3 months. immune health, making bone broth an excellent choice during the cooler Enjoy on its own as a hot beverage or use as a base in months. soups and stews. 20

Spice up your winter with a Yellow Curry This yellow curry is a delicious and warming meal, perfect for a winter's night in. With ginger, turmeric and an array of bright coloured vegetables, this dish is rich in antioxidants and packed with flavour.

Prep time: 30 minutes | Cook time: 30 minutes Makes: 6 servings

INGREDIENTS Curry Curry Paste 2 cups brown rice 2 shallots, peeled 4 medium yellow potatoes, peeled 6 cloves garlic, peeled 2 TB Coconut Oil 6 cm fresh ginger root 4 organic chicken thighs 3 cm turmeric root 1/2 tsp coriander seeds 1 large red chilli (de-seeded if preferred) 1 medium white onion 1 TB lemongrass paste 3 sweet mini peppers ½ tsp coriander seeds 2 cups green beans ½ tsp ground cumin 2 small carrots ½ tsp Turmeric powder 1 small broccoli ½ tsp curry powder ½ tsp salt

21

METHOD 1. For the paste, add all ingredients to a food processor and process until combined and smooth.

2. Cook rice as per instructions on packet. Once cooked, cover and set aside.

3. While rice is cooking, chop all vegetables into bite sized pieces.

4. Pre-boil potatoes until semi soft, drain and set aside.

5. Drizzle oil into a large heavy bottomed pan or wok and heat on medium-high.

6. Meanwhile, cut chicken thighs into bite sized pieces, add to hot pan with chopped onions and coriander seeds. Cook until the outside of chicken is sealed and lightly browned and the onions are soft.

7. Pour the coconut cream over chicken and onions and stir in curry paste. Bring to a gentle simmer before adding prepared vegetables (except potatoes) and gently simmer uncovered for approximately 10 minutes or until the vegetables are cooked. Add in the potatoes and simmer for a further 5 minutes.

8. Fluff rice and serve. Season with salt and pepper.

NATUROPATH TIP As a general rule, the brighter the colour of your fruit and veggies, the higher the beneficial plant nutrients. For example, from this recipe, orange carrots are packed with carotenoids for eye health, green beans and broccoli are high in chlorophyll for healthy pH, red mini peppers are high in lycopene for heart health. And that’s on top of the vitamins, minerals and fibre that make fruit and vegetables so important for overall health – including winter wellness. 22 Green Superfood Soup

Quick to make, super nourishing, and the ideal warm up for a winter lunch or dinner, this hearty green vegetable soup can be enjoyed chunky or blend it up for a smooth finish.

This Green Superfood Soup is packed full of seasonal vegetables and herbs and made with a base of Artisan Beef Bone Stock made from grass fed and ethically sourced beef bones.

Moringa Powder adds a natural plant protein source that is packed with antioxidants, vitamins, and minerals. And just when you think it can’t get any better, it’s topped with a delicious savoury seasoning of Furikake (an excellent source of iodine), Hemp Hearts and Hemp Oil (for a boost of good fats, omegas 3 & 6) and Nutritional Ye a s t (bursting with vitamin B12) for additional flavour and nutrients.

Servings: 8 | Prep time: 15 minutes | Cook time: 15 minutes | Total time: 30 minutes

INGREDIENTS 1 large potato, peeled and diced 1.5L filtered water 1 TB Coconut Oil 5 TB Beef Bone Stock 1 shallot, thinly sliced 1 TB Moringa Powder 1 medium leek, thinly sliced 1 tsp Reishi Mushroom Powder (optional) 2 cloves garlic, minced 1 cup frozen peas 1 TB fresh ginger, minced 1 TB fresh chives, chopped 1 tsp fresh lemongrass, minced 1 cup fresh parsley, chopped 1 small head broccoli, chopped 2 cups baby spinach ½ small head cauliflower, chopped 2 TB Hemp Hearts 1 cup green beans, quartered 2 TB Nutritional Yeast 1 large zucchini, chopped 2 TB Furikake Seasoning 1 tsp fresh thyme, chopped Hemp Seed Oil 23

METHOD 1. Chop, slice and dice all vegetables.

2. In a small pot, pre-cook potato pieces until just tender. Set aside.

3. In a large pot, melt coconut oil and sauté shallots with leek, garlic, ginger and lemongrass for 3-5 minutes.

4. Add the broccoli, cauliflower, beans and zucchini into the large pot with thyme and stir-fry on high heat for 1-2 minutes.

5. Add water, stock powder, moringa powder, and mushroom powder (if using) and season with salt and pepper to taste. Bring to a gentle simmer. Cook for 2-3 minutes until vegetables are vibrant and tender.

6. Add pre-cooked potatoes and peas to the soup with chopped parsley, chives and spinach. Cook until spinach greens are wilted.

7. Meanwhile combine nutritional yeast, hemp hearts and furikake seasoning in a small dish ready for serving.

8. Serve soup topped with a generous drizzle of hemp seed oil and a sprinkle of the seasoning mix. Delicious with a toasted slice of Keto Loaf.

Optional - If you prefer your soup blended, blend before topping with seasoning and hemp oil.

NUTRITIONAL INFORMATION Amount per serving Servings: 8 Total Fat: 5g Total Carbohydrates: 11g Net Carbohydrates: 8g Protein: 4g 24 Keto friendly Loaf This keto loaf is gluten, dairy and egg-free. It is a hearty, dense, nutritious nut and seed loaf that has all the good stuff. It is high in fibre and protein to keep you fuller for longer and give you plenty of energy.

THE STAR INGREDIENTS • Psyllium is a gut lovin’ soluble fibre derived from the seeds of Plantago ovata, it is great for the digestive system. It absorbs liquid, expanding to a gel-like consistency in our bodies, essentially becoming a broom for your insides. Psyllium may also encourage the growth of beneficial bacteria in the gut and in this recipe, it is what holds everything together in place of eggs.

• We all know that nuts and seeds are packed full of all the good stuff, protein, fibre, fat, vitamin and minerals. Feel free to switch things up and use any of your favourite nuts and seeds to the specified measurements.

• Last but certainly not least we have apple cider vinegar (ACV) and baking soda, these two ingredients are vital. Although this loaf won’t rise a lot, ACV and baking soda meet and react creating bubbles through the loaf making for a lighter texture throughout the loaf.

INGREDIENTS METHOD 1 ½ cups ground almonds 1. Preheat the oven to 160 °C and line a standard 25cm x 13cm loaf tin with ½ cup sunflower seeds baking paper. ½ cup pumpkin seeds 2. In a small bowl combine the psyllium with water, olive oil and apple cider vinegar, mix well until a smooth gel-like consistency is reached and set aside. ½ cup Walnut Pieces 3. In a larger bowl combine all the remaining dry ingredients. 4 TB LSA 4. Combine the psyllium mix with the dry ingredients making sure all the nuts 1 TB Sesame seeds and seeds are moistened. If needed add a little extra water. 1 tsp baking soda 5. Once mixed, transfer to the lined loaf tin and bake for about 45-60 4 TB Psyllium Husk minutes until golden-brown and crisp on top. 1/3 cup water 6. Let the bread cool completely on a wire rack before slicing. 3 TB Olive Oil 7. Store in an airtight container in the fridge and eat within 5 days or slice and 2 TB Apple Cider Vinegar freeze. 25 Ohakune Carrot Slice If you’re keen on carrot recipes this one’s for you. What’s more comforting than a decadent piece of homemade carrot slice accompanied by a hot cup of tea during these cooler days? Carrots are at their best during the winter months, making them a great fridge staple to add delicious flavour and nutrients to so many sweet or savoury dishes.

We particularly love New Zealand’s own Ohakune grown carrots! Naturally grown in the nutrient rich Ruapehu volcanic soil, Ohakune carrots are a great source of sulphur and glutathione which helps support our liver and its natural detoxification process. They are a naturally sweeter carrot which makes them perfect for raw treats and baking, plus you can buy them by the bag full at an affordable price while in season.

This slice is loaded with grated carrot, crunchy walnuts, and warming spices topped with a smooth cashew icing. This raw wholefood twist on the original is not only filled with fibre rich carrot but also packed with good fats and plant protein.

INGREDIENTS: Base ½ cup ground almonds Frosting 1 tsp 1 cup Cashews, soaked 1 cup finely grated carrot Ground Cinnamon ½ tsp ground ginger 1 TB Coconut Oil 1 cup walnut pieces, plus extra for topping ½ tsp ground nutmeg 2 TB coconut cream 9 Medjool dates 1 TB lemon zest 1 TB lemon zest 2 TB Coconut Oil Pinch salt 1 TB Rice Syrup (or your sweetener of choice) ½ cup shredded coconut

METHOD 1. Place whole cashews in a bowl and cover with hot water. Set aside. 2. To make the slice base, combine all ingredients except the grated carrot in a food processor and gently pulse until the mixture comes together and is a little sticky. 3. In a medium bowl, combine the mixture and finely grated carrot and mix well. 4. Line a 20 x 10 cm slice tin with baking paper and transfer the carrot slice mixture, pressing into the tin with fingertips. Place in the fridge to set. 5. Meanwhile, add the soaked cashew nuts to the food processor with all icing ingredients and process to form a smooth creamy texture. 6. Gently spread the frosting over the top of the carrot slice with a spatula. 7. Top the slice with extra walnut pieces and sprinkle with shredded coconut. 8. Place back in the fridge for 1 hour to set. 9. Slice and enjoy! 26

Raw Afghans with Functional Mushrooms

These aren't your typical biscuits! Including reishi and chaga powder, this gluten and dairy free raw version is just one way you can include functional mushrooms in your diet.

Total time: 30 minutes | Makes 16

INGREDIENTS METHOD Afghans 1. De-pip and soak the dates in warm water until softened.

10 Medjool dates 2. Combine the coconut oil, cacao powder, ground almonds, 4 TB Coconut Oil, melted SuperFeast Chaga powder, vanilla and salt in a food processor. Drain 3 TB Cacao Powder the dates and add to food processor, pulsing until well combined. 1 ½ cups ground almonds 3. Transfer the afghan mix to a medium bowl and add in slivered 1 TB SuperFeast Chaga powder almonds. Knead through with hands until well combined. ¼ tsp vanilla paste 4. Roll the mixture into 16 balls and place onto a lined tray. Gently pinch of salt press with 2 fingers to flatten into a cookie shape. ½ cup slivered almonds 5. To make the ganache, combine the softened coconut oil, sweetener and cacao powder with SuperFeast Reishi powder in a small bowl Ganache stirring until smooth. Spoon 1 teaspoon of ganache on top of each 2 TB Coconut Oil, semi softened afghan and press a walnut half on top. 2 TB Cacao Powder 6. Set in the refrigerator for 10 minutes before serving. Enjoy! 4 TB Rice Syrup or your choice of Natural Sweetener 1 tsp SuperFeast Reishi powder Shop our full range of Functional Mushrooms online. 16 Walnut Halves

CHAGA AND REISHI – IMMUNE SUPPORT These two well researched functional mushrooms offer excellent immune support. What’s more, they’re heat stable, so they can be added to hot foods and baked recipes with no worries about their goodness being affected by heat. Their versatility means they’re suitable for sweet or savoury dishes. It’s an easy way to amp up your meals with immune supporting ingredients for the whole family. 27 12

Spiced Almond Butter Cookies Cool winter days call for cosying up at home and what better time to enjoy home baked treats fresh from the oven? You’re sure to love the wonderfully warming cinnamon spice flavours of these super quick, ‘one bowl’ spiced almond butter cookies.

Chantal Organics Cinnamon Spiced Almond Butter with Chia and Hemp makes for a deliciously chewy cookie base, while ROAR Activated Pecans and Walnuts deliver a satisfying crunch and ROAR Coconut Sugar adds a lovely caramel flavour. Refined sugar, gluten and dairy-free, these cookies are delicious as morning or afternoon tea, or as a lunchbox treat.

Prep time: 5 minutes | Cook time: 12 minutes | Total time: 17 minutes | Servings: 12

INGREDIENTS METHOD 1 egg, beaten 1. Preheat oven to 175 °C and line two baking trays with baking paper. 1 tsp baking soda 2. In a medium mixing bowl, combine egg, baking soda, cinnamon ½ TB Ground Cinnamon and vanilla paste. Mix in coconut sugar, almond butter and chopped nuts (reserving a few for the top). 1 tsp vanilla paste 3. Scoop approximately one tablespoon of cookie dough and roll into ½ cup Coconut Sugar a ball, place on prepared tray and gently press down with fingertips. 1 cup Chantal Cinnamon-Spiced Repeat with the remaining cookie dough. Almond Butter 4. Top each cookie with additional chopped nuts and a sprinkle of sea ½ cup Walnuts, chopped salt. ½ cup Pecans, chopped 5. Place into the preheated oven for 12 minutes. Sea Salt 6. Remove from the oven and let cool on the tray before placing on a wire rack to cool completely. The cookies will be slightly soft when first out of the oven. 7. Store in an airtight container for up to 10 days.

NUTRITIONAL INFORMATION Total Fat: 39g Total Carbohydrates: 10g Net Carbohydrates: 10g Protein: 5g 28 Wholefood Salted Caramel Truffles Maca is a Peruvian superfood rich in amino acids, vitamins and minerals. Maca not only provides a nutty, caramel flavour to this recipe, but also naturally supports healthy hormone balance.

Makes: 26 | Time: 20 minutes (plus 30 minutes set time)

INGREDIENTS METHOD For the truffles 1. Blend cashew nuts in a high-speed blender until smooth and creamy, 2 cups roasted and unsalted then transfer into a medium mixing bowl. cashew nuts 2. Add the dates and coconut cream to the blender and blend on high 2 cups Medjool dates, de until a caramel-like texture is reached. pipped 3. Add all remaining truffle ingredients to the blender with the date 2 TB coconut cream mixture and briefly blend until combined. 2 TB Maca Powder 4. Roll mixture into 26 truffles. Let set in refrigerator for 30 minutes. 1 tsp sea salt 5. Meanwhile, melt over a double boiler and allow to cool ½ tsp vanilla essence slightly. 6. Dip or drizzle each truffle with melted chocolate and sprinkle with sea For the topping salt and bee pollen. 100g good quality 90% cacao 7. Store in an airtight container in the fridge or freezer. dark chocolate or Cacao Sea salt Bee Pollen Granules You'll find all these recipes and a bunch of their healthy ingredients on our online store, HealthPost.

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