Health & Nutrition

BLAT Pasta Salad By: Georgia Harding This BLAT Pasta Salad is a tasty, fresh dish with basil, lettuce, avocado and tomato. It’s great as a side or light meal, featuring creamy avocado, juicy tomatoes and a basil dressing. The optional extras listed are suggestions for extra protein if you want a more filling salad. Ingredients 250g penne pasta 400g cherry tomatoes 1 avocado 30g leafy greens 1 clove garlic 1 spring onion, white part cut into 1cm pieces 1 bunch fresh basil, leaves & soft stems picked ½ cup extra-virgin olive oil Juice ½ lemon Sea salt & freshly ground black pepper, to taste OPTIONAL: 4-6 rashers bacon, diced & cooked until crispy OPTIONAL: 200g cooked chicken, diced or shredded OPTIONAL: 2-4 boiled eggs, halved & added to the salad OPTIONAL: 30g parmesan, shaved Method Start by boiling a pot of water and cooking the pasta following the packet instructions. To make the dressing, place the garlic and spring onion in a blender and blend to chop. Add the rest of the ingredients and blend until smooth and creamy. Halve the cherry tomatoes, halve and slice the avocado and wash the leafy greens. Once the pasta is cooked, drain and rinse with cold water to stop it cooking. Drain well and place in a salad bowl. Toss through the dressing. Add the leafy greens and toss again. Add the tomatoes and avocado. Serve this as a side dish as is or with the optional extras to make it a main meal. Subscribe Subscribe to a newsletter to receive latest post and updates Georgia Harding Georgia Harding is a naturopath with almost 20 years experience, a mother and a passionate health educator. After many years consulting in a busy practice, lecturing in natural medicine and sharing her knowledge on talkback radio, Georgia decided to reach out and share her passion for holistic health by developing her blog, Well Nourished. On her website, she shares fad-free health advice and intolerance/allergy-friendly recipes to inspire people to live happy, healthy lives and create delicious food memories. Georgia’s ebook Rise and Shine: A Well Nourished Breakfast will inspire and guide you to prepare the most important meal of the day in just minutes. Her latest ebook The Well Nourished Lunch Box contains over 50 nut-free, allergy-friendly wholefood sweet and savoury snacks, lunches and meals to inspire you to pack a nourishing lunch box that your kids will love to eat and you will love to make. Read More

Iron-Rich Steak Salad with Coriander & Pesto By: Lee Holmes My energising steak salad is a champion for those needing a boost in iron levels. It’s especially brilliant for active individuals and women during their monthly cycle. The lean beef provides highly bioavailable haem iron, which your body absorbs more readily than plant sources. I’ve paired it with vitamin C-rich vegetables to enhance that iron absorption, a clever nutritional partnership! The coriander pesto is a flavour explosion that is also packed with detoxifying compounds to help your body clear unwanted toxins. This dish truly exemplifies how food can be both functional medicine and pure pleasure on a plate. Ingredients 200g steak (eg. sirloin or rump) Salt & freshly ground black pepper (to season) 1 tbsp olive oil (for cooking the steak) 3 spring onions, trimmed and pan-fried 2 cups mixed greens (optional, for a base) 1 medium carrot, julienned or grated 1 medium cucumber, sliced into thin ribbons or half-moons ¼ cup fresh coriander leaves 1 cup fresh coriander leaves (packed) ¼ cup fresh parsley leaves (optional for balance) ¼ cup toasted almonds or cashews (or traditional pine nuts), toasted) 1 small garlic clove 2 tbsp freshly grated parmesan (optional) Juice ½ lemon Salt & pepper to taste ¼ cup extra virgin olive oil Method Season the steak generously with salt and pepper on both sides. Heat a frying pan over medium-high heat with olive oil. Once hot, sear the steak for about 3–4 mins per side for medium-rare (adjust cooking time to your preferred doneness). Remove the steak and let it rest for at least 5 mins before slicing thinly against the grain. In the same pan, add a drizzle of olive oil if needed. Pan-fry the spring onions until they are slightly charred and softened, about 2–3 minutes. Set aside. To make the pesto, in a food processor or blender combine coriander leaves, parsley (if using), toasted nuts, garlic, parmesan (if using), lemon juice, salt and pepper. Pulse until the mixture is roughly combined. Slowly drizzle in olive oil while blending until you reach your desired consistency Arrange mixed greens on 2 plates as a base. Add carrot, cucumber, pan-fried spring onions and fresh coriander leaves. Top with thinly sliced steak. Drizzle with homemade pesto and serve immediately. Subscribe Subscribe to a newsletter to receive latest post and updates Lee Holmes Lee Holmes is a nutritionist, yoga and meditation teacher, wholefoods chef, Lifestyle Food Channel’s Healthy Eating Expert, blogger and author of the best-selling books Supercharged Food: Eat Your Way to Health, Supercharged Food: Eat Yourself Beautiful, Eat Clean, Green and Vegetarian, Heal your Gut, Eat Right for Your Shape and Supercharged Food for Kids. Lee’s food philosophy is all about S.O.L.E. food: sustainable, organic, local and ethical. Her main goal is to alter the perception that cooking fresh, wholesome, nutrient-rich meals is difficult, complicated and time-consuming. From posting recipes, her passion to share her autoimmune disease story and help others has snowballed and the blog has recently taken home the overall prize at the Bupa Health Influencer Awards as well as the best blog in the Healthy Eating category. She also runs a four-week online Heal Your Gut program. Read More

Mediterranean Salad By: Georgia Harding This Mediterranean salad is a tasty mix of fresh veggies, crunchy croutons, chickpeas and a zesty Italian dressing. The chickpeas and croutons together make a complete vegetarian protein. It’s a flexible, crowd-friendly dish that works as a main course or side. Ingredients 100g mixed leaves or rocket ½ cup Kalamata olives 1 small red onion, sliced 1 red capsicum, sliced 100g cherry tomatoes 425g tin chickpeas, drained & rinsed ½ bunch basil 4 slices sourdough bread 1 tsp garlic powder ¼ tsp dried thyme ¼ tsp dried basil 3 tbsp extra-virgin olive oil ½ tsp sea salt 1 clove garlic, minced 2 tbsp whole egg mayonnaise 2 tbsp red-wine vinegar ½ tsp dried oregano ½ tsp dried basil ¼ tsp chilli flakes, optional 60mL extra-virgin olive oil Sea salt & freshly ground black pepper, to taste Method Start with making the croutons. Preheat the oven to 180°C (fan-forced). Line a baking tray with baking paper. Dice the bread into cubes. Toss well in the garlic, herbs, olive oil and sea salt. Lay in a single layer on a baking tray. Cook for 10-15 mins or until dried and crunchy. Allow to cool before adding to the salad. Combine all the other salad ingredients in a salad bowl. Place all the dressing ingredients into a medium-sized jar and shake well to combine. When you’re ready to serve the salad, toss through enough dressing to coat all the ingredients. Once the croutons are cool, add to the salad. Serve immediately. Subscribe Subscribe to a newsletter to receive latest post and updates Georgia Harding Georgia Harding is a naturopath with almost 20 years experience, a mother and a passionate health educator. After many years consulting in a busy practice, lecturing in natural medicine and sharing her knowledge on talkback radio, Georgia decided to reach out and share her passion for holistic health by developing her blog, Well Nourished. On her website, she shares fad-free health advice and intolerance/allergy-friendly recipes to inspire people to live happy, healthy lives and create delicious food memories. Georgia’s ebook Rise and Shine: A Well Nourished Breakfast will inspire and guide you to prepare the most important meal of the day in just minutes. Her latest ebook The Well Nourished Lunch Box contains over 50 nut-free, allergy-friendly wholefood sweet and savoury snacks, lunches and meals to inspire you to pack a nourishing lunch box that your kids will love to eat and you will love to make. Read More

Mixed Leaf Salad with Pomegranate, Avocado & Goat’s Cheese By: Lee Holmes This colourful salad is like wearing a nutritional crown, with each ingredient playing a royal role in supporting your health. The avocado delivers heart-healthy monounsaturated fats that help your body absorb the fat-soluble vitamins from the greens, while the pomegranate seeds offer powerful antioxidants that protect your cells like tiny shields. The goat’s cheese provides calcium in a more digestible form than cow’s milk products, making this dish not just a feast for the eyes, but a brilliant boost for your immune system and gut health. It’s vibrant nutrition at its most delicious! Ingredients 6 cups mixed salad leaves (eg. baby spinach, arugula and lettuce) 2 ripe avocados, sliced or cubed 150g goat’s cheese, crumbled 1 cup cherry or grape tomatoes, halved 1 medium cucumber, sliced into half moons 1 cup pomegranate seeds ¼ cup pine nuts 3 tbsp extra-virgin olive oil 1 tbsp balsamic vinegar 1 tbsp fresh lemon juice 1 tsp honey (or maple syrup for a vegan option) 1 tsp Dijon mustard (optional) Salt & freshly ground black pepper, to taste Method Wash and dry the mixed salad leaves thoroughly. Place them in a large serving bowl. Add the avocado, crumbled goat’s cheese, tomatoes, cucumber and pomegranate seeds to the bowl. Toast the pine nuts in a dry skillet over medium heat for 2–3 mins until golden and fragrant. Let them cool slightly before sprinkling over the salad. In a small bowl or jar, whisk together the olive oil, balsamic vinegar, lemon juice, honey (or maple syrup), Dijon mustard, salt and pepper until well combined. Taste and adjust seasoning as needed. Drizzle the dressing evenly over the salad just before serving. Toss gently to coat all ingredients with the dressing. Subscribe Subscribe to a newsletter to receive latest post and updates Lee Holmes Lee Holmes is a nutritionist, yoga and meditation teacher, wholefoods chef, Lifestyle Food Channel’s Healthy Eating Expert, blogger and author of the best-selling books Supercharged Food: Eat Your Way to Health, Supercharged Food: Eat Yourself Beautiful, Eat Clean, Green and Vegetarian, Heal your Gut, Eat Right for Your Shape and Supercharged Food for Kids. Lee’s food philosophy is all about S.O.L.E. food: sustainable, organic, local and ethical. Her main goal is to alter the perception that cooking fresh, wholesome, nutrient-rich meals is difficult, complicated and time-consuming. From posting recipes, her passion to share her autoimmune disease story and help others has snowballed and the blog has recently taken home the overall prize at the Bupa Health Influencer Awards as well as the best blog in the Healthy Eating category. She also runs a four-week online Heal Your Gut program. Read More

Indoor air is an under-recognised avenue for exposure to potentially harmful pollutants. Fortunately, there are many actions you can take to minimise the health risks. This is why it is important to be getting fresh air, indoors. With Australia and New Zealand having lost much industrial activity to countries overseas and as the proportion of internal combustion vehicles on the roads continues to fall as they are substituted with electric cars, it is easy to mistakenly conclude that the challenge of pollution has largely been solved. Against this background, the issue of indoor air quality often receives less attention than it deserves. In both countries, the average person spends about 90 per cent of their time indoors, underscoring the importance of this issue. In addition to chemicals, other indoor pollutants include dust, mould, mites, pollen, microplastics and bacteria. Studies have found that levels of indoor pollution can be two to five times higher than outdoors. As the average home today is more airtight than a decade or two ago, reduced airflow can lead to an increased concentration of these pollutants. Globally, around 30 per cent of people use fuelwood for cooking, heating or lighting, creating harmful particulates. Short-term symptoms include eye, nose and throat irritation. Long-term effects can include reduced lung function and the development of heart and respiratory disease. The World Health Organization (WHO) backs the use of LPG instead, which has been found to roughly halve indoor particulate levels. Neither fuel is ideal from a climate change perspective. In arid areas especially, deforestation caused by sourcing wood for domestic consumption is a serious problem. Another direction involves the spread of ultra-efficient cookstoves that reduce pressure on wood sources. Additionally, design features that minimise particulate emissions. The role of chemical sensitivity People with multiple chemical sensitivity (MCS) are most likely to be affected by indoor pollutants. These are individuals who may encounter symptoms such as nausea, fatigue and dizziness. Traditionally, there was a tendency to think that this condition was psychological in origin. However, such a notion is challenged by a 2023 study that revealed brain imaging differences including the sensitisation of certain receptors. Those with MCS need to be vigilant about minimising a wide range of chemical exposures. Volatile organic compounds (VOCs), a class of chemicals that includes formaldehyde and benzene, are the number-one trigger for people with MCS. A survey carried out in 2019 looked at people in the UK, USA, Australia and Sweden and found that about a third considered themselves sensitive to synthetic fragrance, a product usually made with VOCs. The chemical sensitivity issue goes beyond domestic settings and extends to a range of other environments including offices, shopping centres, hospitals and classrooms. Sick building syndrome Decades ago, a pattern of symptoms was identified in office workplaces, including throat irritation, headaches and difficulty concentrating. This came to be known as “sick building syndrome”, a term coined by the WHO in 1986. Likely causes are thought to include poor ventilation, chemicals, low humidity, unhealthy positive ions emitted by electronics and inadequate lighting. Sick building syndrome has a negative effect on productivity, in addition to contributing to a poorer-quality experience at work. The easiest way to confirm its existence is when symptoms reliably occur while in the building and go away when away from it. Strategies include reducing the time spent in the office, removing the sources of chemicals where feasible, and improved ventilation. Maintaining a humidity level between 40–70 per cent, negative ion generators and natural or improved lighting can also be effective. Gas as a common pollution source Inside homes, gas stoves and unflued gas heaters emit nitrogen oxides, carbon monoxide, formaldehyde and benzene. Of these, the last two are known to cause cancer. Nitrogen dioxide is known to be a source of asthma. Research from the US indicates that about one in eight cases of childhood asthma is specifically caused by the use of gas stoves. On these stoves, a yellowish flame indicates unhealthy carbon monoxide and soot emissions. On the other hand, a blue flame is burning at its optimal efficiency. Avoiding gas or, alternatively, switching from gas to electricity are beneficial both from a health and environment standpoint. Natural gas (methane) and LPG (often a propane and butane mixture) are both fossil fuels by definition, unlike electricity, an increasing proportion of which is now coming from renewables. When using a gas stove, and for venting particulates released from the food being cooked, ventilation and the use of an extractor fan are both helpful. When looking at a gas heater purchase, far healthier is the flued type. With a vent that passes through the wall behind the heater, nearly all the nasties are evacuated outdoors. However, one significant downside of vented heaters is that they are not portable. In Australia and New Zealand, there are climate-related moves towards phasing out mains gas connections to new dwellings. The state of Victoria banned these connections at the start of 2024. In New Zealand, the Climate Change Commission put out draft advice recommending an end to domestic grid and bottled LPG connections by 2025. Other indoor exposures Synthetic scents and air fresheners are commonly used in living spaces and bathrooms. A better alternative is to use natural products or open a window instead. Harsh cleaning chemicals such as ammonia, bleach and other VOC emitters have been found to cause damage to the lungs. Concerningly, the damage is roughly on par with the effects of smoking. The effects are primarily felt by professional cleaners, but also apply to householders. Choose natural alternatives if possible. Candles made from paraffin wax can emit low levels of benzene and toluene. Unscented candles are better, and beeswax is the best type of candle for protecting one’s health and the environment. Tobacco smoke, vape emissions and most candles are sources of harmful particulates in the sizes known as PM10 and PM2.5. Of these two, PM10 enters the lungs, while the smaller PM2.5 particles go deeper into the lungs and are more

Digital technologies are evolving rapidly, transforming the future of cities. But for urban centres to be truly liveable and sustainable, people must be at the core of the vision for smart cities. Smart devices, from wearable technologies to phones, have undergone a significant evolution over the past decade. They’ve gone from niche tools into indispensable technologies that millions of people use daily. Initially focused on fitness tracking and communication, these devices now serve a wide variety of functions. From health monitoring to contactless payment systems and access control, they have become integral to our increasingly connected lives. At the same time, city centres are rapidly changing in response to technological advancements and the growing demand for sustainability. As populations surge, existing infrastructure is struggling to keep up, requiring innovative approaches to city planning and design. Smart technology that shares information between urban assets, and the people who live and work in the city, is part of the solution. Growing cities More than half the world’s population currently lives in urban cities. This number is projected to grow to 68 per cent over the next 30 years. Urban areas that aren’t equipped to handle significant population growth may experience negative impacts such as overburdened infrastructure and environmental degradation. Therefore, reducing the quality of life for the people who live and work there. The physical security, health and safety of residents also needs to be considered in line with population growth for a city, and its surrounds, to remain economically viable and liveable. Many cities already use sensing technologies and data analytics to manage urban assets such as roads, public transport and waste systems. According to Dr Nicole Gardner, researcher, architect and author of the book Scaling the Smart City: The Design and Ethics of Urban Technology, sensors and Internet of Things (IoT) devices gather data about how the city functions. The data is then combined and fed into smart systems — like a digital dashboard showing how the city is performing. The data helps create insights and automate systems to improve city operations in real time. For example, sensors can help manage traffic flow, coordinate waste collection or optimise energy distribution. Smart parking meters, streetlights and sometimes even rubbish bins generate data that can be used to improve efficiencies. The potential of smart cities Technologies such as artificial intelligence (AI) and augmented reality (AR) have the capability to address key challenges. This often includes issues such as mobility, crime and outdated infrastructure. AR technology adds a layer of interactivity that can enable people to engage with their surroundings in innovative ways. AR overlays can be utilised in the design phase to plan infrastructure and used operationally to inform a crisis management plan. It can also help visitors navigate their way around the city. AI can address the challenges of limited budgets and resources by automating processes and delivering predictive insights. By analysing complex data patterns, city leaders can predict trends in such areas as traffic, events and community needs. Smart cities of the future More advanced cities have started to innovate further, putting data into the hands of end users — residents and businesses — to drive better decision-making. This involves leveraging technology not only to improve infrastructure but also to transform cities into fully connected ecosystems. These “smart cities” go beyond managing urban assets with sensors and data. They are designed to support the health of residents, reduce environmental impacts and actively involve businesses, residents and visitors in decision-making. By integrating technology at all levels, these cities aim to remain economically competitive, while improving the quality of life for citizens. As stated in the United Nations Development Programme’s (UNDP) Handbook on Smart Urban Innovations, a city must respond to “the needs, realities and aspirations of its citizens, using technology and innovation to improve their lives and livelihoods”. Human-centred design In the report Forces of Change: Smart Cities from the Deloitte Centre for Government Insights, authors William Eggers and John Skowron explain that the next iteration of smart cities will focus on the 3Ds: data, digital and human-centred design. These cities will harness the knowledge, experience and participation of the people who live and work there to make cities more sustainable and liveable. Instead of relying solely on data and technology or top-down decision-making, this approach encourages collaboration between governments, businesses and residents. To solve real problems in ways that are meaningful to residents, advantageous to business and encourage lasting changes in behaviour takes a collaborative approach. Eggers and Skowron describe this dynamic as “tapping into the collective intelligence of the city”. It involves collecting data from citizens who live and work in the city, regarding how they use public spaces and interact with city services. Wearable technology and smart devices Wearable devices such as smartwatches and fitness trackers serve a purpose in a smart city vision. They are able to integrate user-centred, real-time data with the broader smart city network. These technologies include GPS, accelerometers and environmental monitoring apps that gather data about location, mobility patterns, air quality and even noise levels. Personal data tied to specific times and places combined with data from other sources can reveal trends and patterns. The data on how people interact with their environments, can help cities make improvements. By downloading an app, residents and city workers can effectively turn their smartphones or digital devices into sensors. “Significantly, wearables collect user-centred data at a more granular level, for example health statistics including heart rates, skin temperature and motion and mobility detection such as gait and steps taken,” explains Gardner. This data is valuable because it is inherently user- or person-centred. Importantly, it’s also tied to geographic locations and environments where activities occur. “For example, a smart watch collects and processes data that can be used to create a metric for how many steps a person takes over time, but this data also relates to where and in what specific time period those activities occur,” Gardner adds. The value of wearable tech and the

Orange & Beet Salad By: Lisa Guy This vibrant orange and beet salad is packed with nutrients for optimal health. Beetroots boost circulation, while oranges provide vitamin C. Ingredients 1 bunch small golden beets 1 bunch small red beets 2 tbsp cold-pressed olive oil Sea salt & pepper 2 oranges 2 tbsp red-wine vinegar 2 big handfuls rocket ½ cup crumbled feta ½ cup walnuts or hazelnuts Handful mint, roughly chopped Method Preheat the oven to 200°C. Place golden beets on a large piece of baking paper. Place red beets on a separate piece of baking paper. Drizzle with olive oil and season with sea salt. Fold beets up tightly and place them in the oven to roast for 45-50 mins or until a skewer comes out cleanly from the centre. When they are cooked through, allow them to cool and then the skins should remove easily. Peel pieces of orange zest from 1 orange. Finely slice them lengthways to create thin zest strips. To make the dressing, in a small bowl combine the juice of half an orange, vinegar, olive oil, sea salt and pepper. Slice the remaining oranges into thick slices and cut off the rind. Cut the red beets in half and place in a bowl. Cut the golden beets into halves and place them in another bowl. Drizzle them both in dressing and toss well. Add green leaves to a serving dish and top with orange slices and red and golden beets. Spoon some of the dressing over the top. Top with feta, walnuts, orange zest and mint. Subscribe Subscribe to a newsletter to receive latest post and updates Lisa Guy Lisa Guy is a respected Sydney-based naturopath, author and passionate foodie with 16 years of clinical experience. She runs a naturopathic clinic in Rose Bay called Art of Healing and is the founder of Bodhi Organic Tea. Lisa is a great believer that good wholesome food is one of the greatest pleasures in life and the foundation of good health. Lisa encourages her clients to get back to eating what nature intended: good, clean, wholesome food that’s nutrient-rich and free from high levels of sugars, harmful fats, artificial additives and pesticides. Her aim is to change the way people eat, cook and think about food. Lisa is an avid health writer, being a regular contributor to The Sunday Telegraph‘s Body and Soul, and leading magazines including WellBeing. Lisa is an author of five books to date, including My Goodness: all you need to know about children’s health and nutrition , Pregnancy Essentials, Heal Yourself, Listen to your Body and Healthy Skin Diet . Read More

Spicy Quinoa & Pomegranate Salad By: Lisa Guy This vibrant spicy quinoa and pomegranate salad is packed with nutrients to nourish and energise your body. Ingredients 1 tbsp olive oil 1 red onion, diced ½ tsp cumin ½ tsp ground coriander ½ tsp ground turmeric 1 cup uncooked quinoa 3 cups low-sodium vegetable stock 4 shallots, finely sliced 1 tin chickpeas, drained and rinsed Large handful coriander, roughly chopped Large handful parsley, roughly chopped ½ cup sliced almonds 1 pomegranate, arils Juice 1 large lime 2 tsp pure maple syrup Method Heat some olive oil in a large pan over medium heat. Add the onion and cook for 2–3 mins until they soften and become translucent. Add cumin, coriander and turmeric and cook for another 2 mins. Stir in the quinoa and vegetable stock until well combined. Bring to a boil, then cover the pan with a lid and reduce the heat to low. Let it simmer for 20 mins or until the water is absorbed and the quinoa is fluffy. Remove from the heat and stir in the shallots, chickpeas, coriander, parsley, almonds, pomegranate arils, lime juice and maple syrup. Delicious served hot or cold. Subscribe Subscribe to a newsletter to receive latest post and updates Lisa Guy Lisa Guy is a respected Sydney-based naturopath, author and passionate foodie with 16 years of clinical experience. She runs a naturopathic clinic in Rose Bay called Art of Healing and is the founder of Bodhi Organic Tea. Lisa is a great believer that good wholesome food is one of the greatest pleasures in life and the foundation of good health. Lisa encourages her clients to get back to eating what nature intended: good, clean, wholesome food that’s nutrient-rich and free from high levels of sugars, harmful fats, artificial additives and pesticides. Her aim is to change the way people eat, cook and think about food. Lisa is an avid health writer, being a regular contributor to The Sunday Telegraph‘s Body and Soul, and leading magazines including WellBeing. Lisa is an author of five books to date, including My Goodness: all you need to know about children’s health and nutrition , Pregnancy Essentials, Heal Yourself, Listen to your Body and Healthy Skin Diet . Read More

Middle-Eastern Roasted Cauliflower Salad By: Lee Holmes This Middle-Eastern-inspired cauliflower salad is a nutritional treasure chest, combining the anti-inflammatory properties of turmeric with protein-rich tahini. The roasting process transforms humble cauliflower into a caramelised delight while preserving its impressive vitamin C content. I love how the pomegranate seeds add a burst of antioxidants and the herbs bring a fresh dimension to this hearty dish. It’s perfect for those seeking a satisfying meal that supports digestive health. Ingredients 1 medium cauliflower, broken into small florets 2 tbsp olive oil 1 tsp ground cumin 1 tsp ground coriander ½ tsp smoked paprika ¼ tsp turmeric Salt & freshly ground black pepper to taste 2 tbsp pomegranate seeds (optional, for garnish) 2 tbsp toasted almonds or hazelnuts, roughly chopped ¼ cup fresh parsley leaves, chopped ¼ cup fresh coriander leaves, chopped 3 tbsp tahini Juice ½ lemon 1 small garlic clove, minced 2–3 tbsp water (to thin the dressing) Salt & pepper, to taste Method Preheat the oven to 220°C. In a large bowl, toss the cauliflower florets with olive oil, cumin, coriander, smoked paprika, turmeric, salt and pepper until evenly coated. Spread the seasoned cauliflower on a baking sheet in a single layer. Roast for 25–30 mins, flipping halfway through, until golden brown and slightly charred at the edges. In a small bowl, whisk together tahini, lemon juice, minced garlic, salt and pepper. Gradually add water, 1 tablespoon at a time, until the dressing reaches a smooth and pourable consistency. Once roasted, transfer the cauliflower to a serving bowl or platter. Sprinkle with pomegranate seeds (if using), toasted nuts, parsley and coriander leaves. Drizzle generously with tahini dressing. Serve warm or at room temperature. Subscribe Subscribe to a newsletter to receive latest post and updates Lee Holmes Lee Holmes is a nutritionist, yoga and meditation teacher, wholefoods chef, Lifestyle Food Channel’s Healthy Eating Expert, blogger and author of the best-selling books Supercharged Food: Eat Your Way to Health, Supercharged Food: Eat Yourself Beautiful, Eat Clean, Green and Vegetarian, Heal your Gut, Eat Right for Your Shape and Supercharged Food for Kids. Lee’s food philosophy is all about S.O.L.E. food: sustainable, organic, local and ethical. Her main goal is to alter the perception that cooking fresh, wholesome, nutrient-rich meals is difficult, complicated and time-consuming. From posting recipes, her passion to share her autoimmune disease story and help others has snowballed and the blog has recently taken home the overall prize at the Bupa Health Influencer Awards as well as the best blog in the Healthy Eating category. She also runs a four-week online Heal Your Gut program. Read More

Autumn blooms bring lasting colour, sweet harvests and rich flavours — discover why it may just be the most delicious season of all. Everyone knows about the “spring flush”, with blooms dropping from the trees and new leaves on everything from apple trees to lettuces. Gardeners and good cooks know the “autumn flush” is even better. The air is cool but the soil is warm — and plants love it. Blooms last longer in autumn. Give your roses lots of tucker and water, prune back dead flowers, and the display of new blooms will be as glorious as spring’s. In cool climates, autumn’s red, gold and orange leaves are as spectacular as spring blossoms. Camellias begin to bloom in autumn. Water them well, as long as the soil is well drained, but only feed them when daytime temperatures are 20 degrees Celsius or higher. The plant roots can’t make use of the tucker when it gets too cold, and too much unabsorbed fertiliser can burn them. Well-fed flowers last longer, both on the bush and in the vase. Don’t dig root crops like carrots and beetroot until needed — they’ll be sweeter for the cold. Potatoes can be left, too, though remember they will sprout in late winter to spring. Potatoes should be sown fresh each year from new seed potatoes. The ones from last year may well have been infected by viruses carried by aphids, and will rot or be too hard to boil and mash. Let beans dry on the vine — pick them for dried bean soup and stews during winter. Pick rose hips for winter teas and syrup. Autumn for me means pumpkins. The large old- fashioned ones like Queensland Blue, Big Butter or Turk’s Cap last the longest, especially if you cure them on the shed roof or concrete patio for a week or two. This will toughen their skins. Store them on their sides, so moisture doesn’t collect in the dimple around the stems and on the opposite side from the stem. Keep them cool and dry and they’ll last for months. Autumn has the best apples and pears, too, as does winter. The longer a fruit takes to mature, the richer its flavour. White-fl eshed Democrat apples, sweet Lady Williams (a descendent of Granny Smith, but sweeter and maturing later), French Crab or Stürmer Pippin (the latest maturing apple of all) are relatively safe from fruit fly — they mature in cold weather when fruit fly activity has ceased. Hard-fleshed winter pears are also usually pest free. They can be eaten raw, but are best stewed in white or red wine, or even water and orange juice, until beautifully soft and sliceable. Autumn is also the time that early varieties of  Valencia orange ripen. They’ll be sweeter and softer after the first frost but, if you live in a frost-free area, pick them as soon as the birds decide they want to feast on them. Oranges only turn deep orange naturally in cold weather. Commercial ones are treated with ethylene, so they become orange. Tahitian limes begin to ripen in autumn, too. Those grown in cool climates are ripe when they turn yellow — lemon-coloured but with greenish flesh. Most commercial limes are grown in frost-free areas, where they don’t turn yellow in the cold. Sadly this means that too many limes are picked too early, when their skin is lime green. Wait until a few drop from the tree, a sure sign they are ripe whether they’re yellow or green. Pomegranates ripen now. Early in the season, the seeds are soft enough to scoop into salads. Once the seeds harden, it’s time to harvest the juice. Cut the fruit in half and use the kind of hand juicer you’d use for orange juice, then freeze the deep-red liquid in ice-block trays. I love pomegranate juice added to cold water in summer, but in winter it is the most wonderful of teas, hot, sweet and reviving. Elderberries are easy to grow and difficult to pick. The large round heads of fruit are on stubborn tough stems, and each berry has to be picked individually. Don’t try to juice them with the stems still on them, as they are toxic and so bitter you are unlikely to be tempted. It’s worth the trouble, though — elderberry juice has been shown to shorten the time influenzas and some other viruses affect you. I freeze elderberry juice into small ice blocks, but you can also simmer it with sugar to make elderberry syrup. (I prefer my elderberry not so sweet.) Spring may have more flowers. Autumn is just as colourful but more delicious. Article featured in WellBeing Magazine 217 Read More