Super hero - Salmon Stir Fry!

Who doesn’t love a stir fry, its quick, easy & can be put in a container for lunch the next day!  We put a super spin on an old favourite incorporating superfoods to keep you energized, balanced & feeling great.  What is even better - This dish is rich in vitamin D, which may help slow the effects of aging!

If you would like us to show you how to put a superfood spin on one of your favourite meals, please email us at sales@tonicsuperfoods.com.au with your request!

Serves 4

Super Teriyaki Marinade

1 Tbsp Tonic Superfoods Maca Powder

2 Tbsp Tonic Superfoods Chia Seeds

3 Tbsp Nama Shoyu

1 Tbsp freshly grated ginger

½ clove crushed garlic

1 Tspn finely chopped onion

1 Tbsp freshly squeezed orange juice

2 Tbsp water

Directions

Combine all ingredients into a small bowl and whisk until completely combined.  Cover in fridge for 20-30 minutes.

If a thicker marinade is desired use less water, for a thinner dressing style marinade add more water.

Super Stirfry Ingredients

1 Tbsp olive oil

2 salmon fillets, skinned and sliced

150g broccoli

100g green beans, top and tailed

2 avocados, peeled, stoned and sliced

6 cherry tomatoes, halved

150g baby spinach

50g walnut halves

Directions

Heat oil in a wok then add broccoli & cook for 2 minutes, add the salmon & beans and cook for a further 2 minutes.

Toss in the avocado, tomatoes, baby spinach & walnut halves & cook for a further 2 minutes, stirring them around the wok to ensure they still have some crunch!

Add the Super Teriyaki marinade & toss for a further minute

Serve with your choice of noodles, quinoa or rice.

Do you have your own website or blog?  Check out the Tonic Superfoods Affiliate Program.  By spreading the word about Tonic Superfoods on your site, you are not only helping people in their health journey, but you can make money!

Lunchtime Lentils!

• Lentils have incredible nutritional value by being rich in protein, fibre and complex carbohydrates. They are a good source of calcium, phosphorus, iron, B vitamins and folic acid. They are also low calorie, low fat and cholesterol free. If this isn't enough to make you want to eat them then nothing will!  Here is a super lentil recipe, that is guaranteed to give you a gradual, steady stream of energy throughout the day.

Serves 4

• Ingredients
• 2 cups of chickpeas, rinsed & drained
• 2 cups of lentils, rinsed & drained
• 1/2 cup sunflower seeds
• 1/2 cup coriander leaves
• 1 cup Tonic Superfoods Maca Powder
• 1 cup Tonic Superfoods Chia Seeds
• 2 tbsp olive oil
• 1 brown onion
• 3 garlic cloves
• 1 tbsp ground turmeric
• 1 tbsp ground cumin
• 2 eggs

Method

Heat olive oil in a frying pan & cook onion until it softens. 

Throw in the crushed garlic, turmeric and cumin & mix with the onion well.

Put the chickpeas, lentils, sunflower seeds, coriander, egg and onion mixture in a blender until it is a smooth texture.

Place all the ingredients in a mixing bowl then add 2/3 cup of Maca Powder. Stir until well combined.

Place remaining Maca powder on a plate. Form chickpea mixture into 8-10 patties. 

Roll in Maca Powder until coated.

Shallow fry patties until golden brown.

Serve with some leafy greens & either mint yoghurt or avocado for the best lunch ever!


Do you have your own website or blog?  Check out the Tonic Superfoods Affiliate Program.  By spreading the word about Tonic Superfoods on your site, you are not only helping people in their health journey, but you can make money!

Protein Packed, Afternoon Snack!

It hits mid afternoon, and the sweet cravings roll in!  

This happens to me just about everyday, and I then spend time wresting with myself - I really want something sweet, but I know I should have a protein dense snack to get me through until dinner!  To combat this feeling, I've been experimenting for a while to find the perfect mid afternoon snack that will curb the sweet cravings - and see that I'm getting some protein! The best part about this recipe, it sees that I'm getting a serve of protein, as well as omega-3, magnesium & dietary fiber & lastly there is enough to share with others!

If you would like us to show you how to put a superfood spin on one of your favourite meals, please email us at sales@tonicsuperfoods.com.au with your request!

Orange & Chia Seed Muffins

Ingredients

1 1/2 cups Whole Wheat or Oat Flour

1/2 cup Tonic Superfoods Maca Powder

1/2 tsp celtic sea salt

1/2 tsp cinnamon

1 scoop of Tonic Superfoods Whey Protein Isolate

2 Eggs

1/2 cup Agave

1/4 cup Coconut Oil

1 Tonic Superfoods Vanilla Bean

4 tsp shreaded Orange Zest

1/4 cup freshly squeezed Orange Juice

2 tbsp Tonic Superfoods Chia Seeds

Method

Pre-Heat the oven to 190° c (375° F)

Grease muffin pan with organic butter

Combine all the dry ingredients in a bowl (Except for the Chia Seeds)

In a blender, mix the eggs, agave, coconut oil, orange zest, juice & vanilla bean

Pour the blended liquid ingredients into the dry ingredient bowl and mix together

Add the Chia Seeds & stir through

Pour the mixture into the muffin pans

Bake for 15-18 minutes or until mixture has risen & will spring back when touched

Enjoy!

Do you have your own website or blog?  Check out the Tonic Superfoods Affiliate Program.  By spreading the word about Tonic Superfoods on your site, you are not only helping people in their health journey, but you can make money!

Super Salsa Snack!

This Super Salsa/Bruschetta like snack is great on the go & is a crowd pleaser at parties!  It’s packed with omega-3, dietary fibre & antioxidants, whilst the black beans provide a great source of protein.  The sweet goji berry flavour compliments the lime and tomato flavours – try it for yourself, we are sure you will agree! 

For the Base:

1/3 cup Nut Milk

1 cup almond meal

1 tsp Tonic Superfoods Maca Powder

¼ cup of black beans (mashed)

pinch sea salt

clove of garlic (crushed)

4 tbsp Tonic Superfoods Chia Seeds

Method:

Combine 2 tbsp Chia Seeds with the other ingredients in a bowl and knead, then leave to stand for 5-10 mins.

Spread 2 tbsp Chia Seeds over a non stick pan, then roll the dough over the seeds until it is the desired size & thickness

Cook for 10 minutes.

For the Salsa:

½ cup Tonic Superfoods Goji Berries

1 cup diced tomatoes

¼ diced red onion

1 clove garlic (crushed)

¼ cup diced spring onion

Fresh basil leaves

1 lime

Optional:

Jalapeño pepper

Method:

Combine all ingredients in a bowl & squeeze lime juice over the top. 

Leave in the fridge for 40 mins, so the flavours can infuse before spreading over the base.

You can of course eat the salsa by itself as well as serve up on the base! Enjoy!

Do you have your own website or blog?  Check out the Tonic Superfoods Affiliate Program.  By spreading the word about Tonic Superfoods on your site, you are not only helping people in their health journey, but you can make money!

Healthy Hummus!

In a previous post we told you all about the benefits of chia seeds.  Here is a delicious healthy hummus snack, it takes minutes to make and is jam packed with omega-3, antioxidants & dietary fibre!

3 tbsp Tonic Superfoods chia seeds (ground)

1 ½ cups chick peas (soaked over night)

6 artichoke hearts

3 tbsp lemon juice

3 tbsp olive oil

¾ tsp oregano

1 clove garlic

3 tbsp tahini

2 tbsp sliced spring onions

Grind the chia seeds in a mortar & pestle until they resemble more of a powder then add all ingredients to a blender or food processor. 

Enjoy!


Do you have your own website or blog?  Check out the Tonic Superfoods Affiliate Program.  By spreading the word about Tonic Superfoods on your site, you are not only helping people in their health journey, but you can make money!

Aloe Vera...The secret to staying youthful!

One of the most interesting examples of of superfoods we have available to us here in Melbourne is the locally grown Aloe Vera. Originating in ancient Egypt it is likely the secret of Cleopatras legendary beauty routine. She is porported to have consumed the gel and topically applying it to her skin. This knowlege was passed to the Essenes a long lived sect that grew this plant near the dead sea and lived three times as long as ordinary folk of the period. Later the Greeks used its amazing healing abilities on soldiers wounds and would often carry potted aloe into battle.

The gel of aloe contains many great benefits, including vitamins A, C and E. All of which are useful in maintaining youthful elastic skin as well as regenerating damaged dermal tissue. It is also rich in sulfur, calcium, magnesium, zinc, selenium and chromium. These are known beauty minerals particularly sulfur which is essential in the formation of collagen. It also contains antioxidants, mucilagenous fibre and polysacharides.

So what is a mucilaginous fibre?
Essentially is is a jelly like fibre that expands in your gut allowing you to feel more full and soothing your digestive tract. It’s true genius is however is the former. When you combine a mucilaginous fibre such as aloe vera in a smoothie it slows down the digestion of what ever you combine it with allowing you to feel fuller longer. This way you can have a meal that is extremely nutritive both from the combined ingredients and the filler (aloe) itself. This allows you to prevent emotional eating there by supporting weight loss, while at the same time maintaining energy levels and reducing hunger issues during the day. Some other well known sources of mucilaginous fibre are flax, chia, and irish moss. While both chia and irish moss are also good sources flax is not recommended long term due to its estrogenic nature. This can cause issues in both men and women. Also none of these contain the powerful pollysacharides that Aloe does.

What gives aloe vera its true superfood nature is the polysacharides present in the gel. Like the mucilaginous fibre they provide a steady burning fuel source to maintain energy over time. These polysacharides also possess abilities to fight bacterial, viral and fungal infections. They calm and soothe the digestive tract and so can assist with any upsets pertaining to those areas. By dissolving mucous in the intestines aloe increases nutrient absorbtion. It is also a powerful anti inflammatory which like MSM gives the body and its cells greater flexibility and elasticity. Aloe gel has been shown to aid blood sugar stabilization and lessen the effects of diabetes. When consumed in conjunction with antioxidant rich foods it seems to increase the bioavailability of those in the body.

From a sports perspective aloe has the ability to assist in weight loss and the ability for the body to put on lean muscle mass. It also contains a lot of hydrogen and so is useful in hydrating the body. When consumed with other hydrating foods like MSM and honey it can replenish and rehydrate after intense physical exercise.

Aloe can be purchased in a prebottled form though it is very likely that this has been heated and or processed to some extent. This means that much of the true healing medicine of the plant is largely lost. It is better to seek out fresh leaves that can be purchased from some Asian grocery stores. You may have to hunt around but it is well worth the effort to do so. We have also posted a video for you to view showing how to properly prepare and filet the fresh aloe leaf.



Once the aloe has been filleted the yellow goo on the skin can be placed onto the skin. It is this pungent stuff that has the healing effects for topical application. It helps with wounds and any other skin conditions and if you have ever cut a live plant before you will note that it is this exudence that seals the plant back up. This action is reflected in its own on your body. This remarkable ability will topically assist in making your skin softer and more suble. Don’t be put off by it’s odor as you can wash it off after 10 minutes. In the case of very dry skin or burns this will not be necessary as the body will quite literally drink it in.

Stay tuned for our next post, where we will give you some delicious aloe vera smoothie recipes!


Post provided by Julze Serendipity

Why we're crazy about CHIA SEEDS?

Firstly, Chia seeds are so versatile and have been used for thousands of years for many different things! Chia was one of the main ingredients used by both the Mayans and the Aztecs, not only as a form of sustinance, but also as a component for making face and body paint. They would drink chia mixed with water, consume it as a grain, grind it to make flour, press it for oil and use it in medicines.

Our anicent ancestors were definately onto a good thing! Chia is dense in omega-3, high in dietary fibre, anitoxidants, protein and amino acids, as well as vitamins & minerals. So what does this all mean?

Dietary Fibre

Consuming someting high in dietary fibre is going to add bulk to your diet, make you feel full for longer and reduce your apetite.

Dietary fibre comes to us in two forms, soluble and insoluble in water - Chia seeds are both.

Soluble fibre will attract water and turn to gel during digestion, trapping carbohydrates, thus slowing the absorption of glucose. This in turn will assist in regulating blodd sugar levels, lower total and LDL cholesterol and reduce the risk of heart disease. Insoluble fibre is what keeps you regular and can assist in alleviating constipation.

Omega-3

Omega-3 comes from the family of unsaturated fatty acids and the health benefits of consuming them has been documented for many years. Benefits of consuming omega-3 are lowered cholesterol & better artery function, which in turn will reduce the risk of cardiovascular disease, cancer prevention; due to increased immune function, prevention of rheumatoid arthritis; due to the anti-inflammatory activity of omega-3 and lastly increased brain health. Omega-3 is said to aid in memory retention, as well as to assist with mood disorders, behavioural problems and depression.

Antioxidants

Antioxidants assist the body to maintain healthy cells. Oxidation occurs in the body due to the effects of free radicals. Free radicals are molecules that the body produces when it is exposed to radiation, tobacco, alcohol or when the body breaks down food. By consuming foods high in antioxidants, like chia, the oxidation process in the body is slowed down, which can reduce the risk of cancer and early ageing.

Vitamins & Minerals

Chia is also high in Calcium, Iron, Magnesium, Phospherous and Potassium. These vitamins and mineralsare key to keeping your teeth and bones strong, your heart and lungs healthy and your blood pressure down.

So, how should you consume chia?

Chia is great in drinks; throw some chia into your favourite smoothie, juice or water. You can sprinkle chia over salad or cereal and it's popular to use when baking bread or muffins.

Start enjoying the benefits of chia seed!