Maria Augustyn - Recipes
Maria Augustyn - (Naturopath)
Your health is your greatest asset. What can you do today to optimise this? Email inquiry
 
Recipes
Indian Vegetable Curry
 
Hard to believe a generous portion of this curry recipe is low in fat and calories. It has a warm, rich flavour and is very filling!
 
Nutrition Information Per Serving
| 220 calories
| 4.6g fat| 7.9g protein
| 37.4g carbohydrates | 9.3g fibre
 
Ingredients
1 Tbsp Oil
2 Cloves Garlic, crushed
1 Med Onion, finely chopped
3 Stalks Celery, sliced
1 small Apple, peeled cored and diced
1tsp Chilli Powder
1tsp Ground Ginger
2tsp Turmeric Powder
100g Green Beans, sliced
200g Cauliflower, broken into small florets
100g Carrots, sliced
100g sweet potatoes, diced
1tsp Tomato Puree
20g Sultanas
 
 
Method 
Heat the oil in a large pan and stir fry garlic, onion, celery and apple for 5 minutes. Add chilli, ginger and turmeric and continue to stir fry gently for a further minute.
Add the green beans, cauliflower, carrots and sweet potatoes plus 300ml water. Stir in tomato puree, sultanas and a pinch of salt. Bring to the boil, reduce heat, cover and simmer for 35 – 40 minutes.
Enjoy the aroma until ready to serve!
 
 
A recipe for success
If you want to be financially successful, planning to be wealthy is essential, a regular saving is a must.
 
If you wish to have more knowledge, a regular schedule of study or reading is inescapable.
 
To obtain good health we must eat correctly most of the time. Out of the 21 main meals in a week, one could be bad, and still we should be able to achieve our health goals.
 
To be able to obtain your personal goals, planning is essential.
 
Failing to plan, is planning to fail.
 
Here is an example of a plan for one day's menu.
Breakfast:
50g food2live served with hot milk (soy, rice or A2) and honey if you wish.
Beverage:
Vegetable juice (freshly made).
If you prefer some caffeine in the morning please choose a good quality coffee or tea.
Snack
A small portion of Winter Cake.
Lunch
 
Vegetable frittata.
Ryvita crackers.
Fruit.
Snack
30g goat or sheep cheese.
1 pear.
Dinner
Salmon steak.
Green salad.
Quinoa with butter and parmesan cheese.
Natural yogurt with fresh berries.
 
 
Winter Cake (gluten free)
 
Increases our Immunity due to a very high Zinc content.
 
Ingredients:
  1. 400g pepitas (pumpkin seeds) freshly grounded.  
  2. ¾ cup rapadura or raw sugar. Also consider Stevia. Stevia is a natural sweetener derived from the Stevia plant that has no calories, or the new sugar called “Smart sugar”, that contains half the amount of calories, as it has stevia in it.
  3. 1 teaspoon bicarbonate of soda.
  4. 50ml boiling water
  5. 1 boiled orange
  6. 3 eggs separated (I recommend organic eggs)
 
Method
In a bowl combine the first 2 ingredients.
In a food processor combine and blend thoroughly till smooth and glossy: the sweetener of your choice, the whole boiled orange cut into quarters (skin, seeds and all), and the egg yolks.  
 
In a clean bowl beat the egg whites to peak consistency.
 
To the dry ingredients incorporate the egg yolk/orange mixture. It will be a bit heavy and thick. Now add the bicarbonate of soda diluted in the boiling water to the mixture. Stir thoroughly.
To this mixture add 1/3 of the egg whites. Mix well, then add the rest of the egg whites, trying to keep as much of the air as possible.
 
Bake in a moderate hot oven until the top of your cake is dry and golden.
 
 
Shrek Soup
Stock
In a large saucepan place a whole organic-free-range chicken (after rinsing).
Cover generously with filtered water.
Add a tablespoon of black whole peppercorns, 4 bay leaves, 1 onion peeled and quartered, 6 garlic cloves peeled and bruised, 1 tablespoon sea salt, 2 sticks of celery chopped roughly, 1 large carrot chopped roughly.
 
Bring to the boil, and simmer covered for 40 minutes, or as long as it takes for the chicken to be fully cooked, and coming off the bone easily.
 
When cold, remove the chicken and freeze the stock in zip-lock bags or containers as a base for cooking your soups, preparing rice dishes, etc.
 
The vegetables used in this stock can be eaten with the chicken or blended into the stock itself, or discarded (the flavour and main nutrients are in the stock).
 
The chicken meat is delicious served hot with vegetables and mustard or mayonnaise. Also can be a great ingredient for salads.
The soup
Place in a clean saucepan 2 bunches of well washed English spinach chopped roughly, 1 small broccoli and 1 small cauliflower (all washed and cut into 5 cm pieces). Cover with chicken stock.
Bring to a boil and simmer gently until all the vegetables are tender.
 
Blend in a food processor or with a wand-blender in the saucepan itself. Add 200 ml cream, or A2 whole milk. Season to taste.
 
Serve in attractive bowls with small finger shaped croutons made from good quality bread. The bread can be described to kids as worms or any other nasty creature or bodily waste.
 
 
Coriander Pesto
Detoxifier of lead
 
Ingredients:
1 large bunch or fresh coriander, washed and roughly chopped
3 – 4 cloves of garlic (peeled)
½ cup pine nuts or pumpkin seeds
½ cup olive oil (extra virgin, cold pressed, first press)
½ cup freshly grounded parmesan cheese
 
Method
In a blender place all the ingredients except the parmesan cheese. Blend til smooth.
If you are using it immediately, add the parmesan cheese to the mixture and combine well.
If you are storing in the fridge for later use, cover the surface with olive oil and do not add the cheese. It will last for at least a week if it is properly stored in a very clean jar and with a thin film of olive oil on top.
 
Uses
Shallow fry tofu slices, when golden cover with your pesto and add parmesan cheese on top before grilling for a while to melt the cheese and make it a little golden. Serve with rocket salad dressed with olive oil, sea salt and lemon.
Add to just boiled soba noodles. Add parmesan cheese, accompany with a green salad.
Your health is your greatest asset. What can you do today to optimise this? Email inquiry
 
 
 
Semi-Dried Tomatoes
They are delicious in a salad, on top of yogurt-cheese (see recipe below) and crackers, or anyway  you like.
 
Use Roma tomatoes when in season.
They are vaguely egg shaped.
Cut them in quarters: first in half lengthwise and each half cut it end-to-end again.
Place on an oiled baking tin cut side up.
Sprinkle with salt and pepper, dried oregano, sweet paprika, and for an extra antioxidant effect, you could also sprinkle some turmeric powder. Sprinkling olive oil over each tomato, or use a good quality olive oil spray.
Bake on the centre shelf of a 170C oven for 2 hours, or more if you think they need it.
They will be withered but not totally dried out. Allow getting quite cold, then put them in a screw-top jar with a little more olive oil, plus any oil and juices from the cooking tray.
Store in the refrigerator.
They have more flavour than dried tomatoes.
They will probably keep for 3 weeks stored properly.
When using tomatoes from your jar, make sure you use a clean utensil to remove them and make sure you store them immediately in the fridge.
 
 
 
Yoghurt Cream Cheese
How to make it at home
 
A delicious recipe that will strengthen your bones and your immune system
Do you adore the taste of cream cheese, but feel queasy about its overwhelming fat content and allergenic influence? Here’s the answer—surprisingly simple too. Your taste buds will hardly believe what you’re eating has just one-quarter of the calories, one fifteenth of the saturated fat, but double the calcium of regular cream cheese.
 
Ingredients:
 1 or 2 Litres Greek Yoghurt
 Makes 500g - 1kg cheese
 
Method:
Line a colander with a double layer of cheesecloth or with a very clean cotton/linen kitchen towel. The cloth must be clean and damp. Gently pour the yoghurt into the fabric-lined colander. Gather the ends of the fabric together to create a “bag” for the yogurt to drain. This 'bag' can be hung with string from the kitchen faucet or from another spot where it can be left for six to eight hours or overnight to drain all the liquid. Hang the draining curd over a container, collect all the whey and use it for baking breads, boiling rice, add it to soups or mix it with fruit juices for the most refreshing drink.
The fluid that drains from the yogurt is very nutritious.
Spread some 'cheese' on home made bread and drizzle with honey.
Alternatively, spread on crackers and top with semi-dry tomatoes. Add a few drops of good quality olive oil on top. 
 
Did you have your HEMAVIEW screening this year?
 
 
Your health is your greatest asset. What can you do today to optimise this?
 
 
 
A great recipe for the health of our heart and nervous system 
Black Sesame Seed Encrusted Tuna
 
The good fat in fish is anti-inflammatoryServings: 4 as a main dish
 
This is just a perfect combination of flavours.
The tuna is a "sashimi" grade, red, centre cut.
Each side is dusted with black sesame seeds.
It is served over caramelized endives, with a star anise, shallot-lemon sauce.
Also it could be accompanied by a shitake risotto, and served with sautéed zucchinis. 
 
Make sure that the fish is room temperature. The sauté pan needs to be very hot, for a sear.
 
 
 
 
 
 
  •  Coat both sides of tuna with black sesame seeds.
  •  Use olive oil in sauté pan, and sear both sides, should take about 2 min. Look for a white layer of cooked fish on both sides.
  •  Rest fish on rack. Voila!
 
SAUCE: LEMON SHALLOT WITH STAR ANISE
1 cup of shallots, diced
Many spices are anti-cancer1/4 cup lemon juice
1/4 cup water
Salt
1 t. paprika
1 star anise
2 oz. Plugra European Butter, non salted
 Cook shallots, lemon, water, pap.& salt to taste over medium high heat. Add star anise, cook for 1 min. At the end add butter and whisk all.
 
 
CARMELIZED ENDIVE
A diet rich in antioxidants is protective against diabetes and cancerTime: 5 min. Note:
Don't use Teflon
Use 2 endives per person. Slice in half lengthwise, and remove the bitter centre in a "v" cut. Then slice
cross width. Coat your pan lightly with sugar. Wait until it melts and turns light brown. Add the endive, flip and toss. It's a little shiny when done. Option, add a little sherry vinegar at the end.
 
Your health is your greatest asset. What can you do today to optimise this?
 
 
 
Did you have your HEMAVIEW screening this year?
Your health is your greatest asset. What can you do today to optimise this? Email inquiry
 
 
 
A recipe for the health of the nervous system,
and to improve immunity
 
 
Good quality oil contributes to good healthThe fat in quality eggs can be compared to that of fishMayonnaise
 
 
 
 
Ingredients:
1 fresh whole egg (preferably free range/organic)
Flax seed oil (Available from the fridge of your health foods store. Keep in the fridge)
Olive oil (Extra virgin, cold pressed)
Flavours (optional): Select from any or a combination of the following: garlic, chives, lemon juice, mustard
Sea salt
 
Method:
Put in the blender:
1 whole egg, the flavouring agent of your choice (example: peeled clove of garlic, one tablespoon of fresh lemon juice, ½ teaspoon salt, freshly grounded pepper, mustard, etc)
Start the motor  and blend all these ingredients. After a few seconds, with the motor still running, add in a thin stream, ¼ of a cup of flaxseed oil through a hole in the blender’s lid. Continue having the motor running, change bottles now and add in a continuous thin stream cold-pressed-extra-virgin olive oil until the mixture thickens to a consistency similar to whipped cream.
Store in the refrigerator in a dark container with lid – to protect the oil from light.
It will last in the fridge for a week.
 
Uses:
Sandwich spread
On top of grilled, barbecued fish or meats
A dollop on top of any other dish, like a stew, stir fry or soup
As a dip for vegetable sticks
A dip for home made fish fingers.
 
 
NOTE
The increase of fats in our diet, usually is prescribed in conjunction with the reduction of simple carbohydrates in the diet, like biscuits, white bread, cakes, pasta, etc; and an increase in proteins, like fish, lean meats, eggs, yogurt, nuts and seeds, cheese, combination of legumes and rice.
 
Oils and fats of any kind (good quality or poor quality) have the same caloric content: 9 calories per gram. If you have been prescribed an increase in the amount of fats, it is in the context of a total program. Please follow the directions given to you in your personalised program. 
 
Did you have your HEMAVIEW screening this year?
 
Your health is your greatest asset. What can you do today to optimise this? Email inquiry
 
 
 
 
Fish Fingers 
Fish: brain foodFish is part of an anti-inflammatory diet
 
 
 
 
This is a highly nutritious dish.
Good for developing brains, to increase intelligence, and capacity of concentration in  kids and adults.
To increase its nutritional value, serve with home made mayonnaise.
 
Time saving suggestion:
Prepare lots of fish fingers, once every 2 months. When cold freeze in small batches enough for 1 or 2 people. You will have the convenience of instant food combined with quality ingredients. They can be reheated in the grill. Great after school/work snack. As a lunch or dinner item, can be served with sweet potato mash, and salad.
 
Ingredients:
1 kg fish (salmon, perch, etc) cut into strips (‘finger’ shape)
Chickpea or rice flour  
Salt and pepper
½ cup grated parmesan cheese
½ cup wheat germ* (available from the supermarket in the cereal isle, or health food area)
2 – 3 eggs beaten
Olive oil spray or a mixture of ½ cup of oil (olive) and ½ cup butter for frying
 
Method
In a plastic bag put flour, salt and pepper, mix. Add fish fingers in butches. Hold the top of the bag and shake to coat the fish with the seasoned flour. Shake the excess flour and place on a plate.
In a shallow bowl or plate mix the parmesan cheese and wheat germ. 
In another soup plate or bowl place fresh eggs, beat
Dip the flour coated fish in the egg, and then coat with the parmesan-wheat germ mixture, pressing firmly to coat.
Spray the fish fingers with olive oil spray and cook in a grill or oven.
Alternative shallow fry in the mixture of oil and butter, using moderate/medium heat.
Serve with mayonnaise (home made)
 
NOTE 
*Wheat germ
This is the heart of the wheat grain. Is one of the richest sources of B vitamins and many minerals. Is considered a “Super Food”.
Can also be used in baking.
As part of the dough or cake butter
 
 
  
 
Did you have your HEMAVIEW screening this year?
Your health is your greatest asset. What can you do today to optimise this? Email inquiry
 
 
 
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