Welcome to Meatless Mondays Australia!
This week we are thrilled to share with you a delicious meat-free recipe from the fabulous chef Gabriel Gaté – a chef with an international reputation as a cookery author, teacher, and television presenter. Our food of the week is the amazing and healthy herb coriander, and for your contemplation we share with you some wise words from Michael Pollan. For your relaxation and inner calm we teach you the versatile yoga pose, the Child’s Pose. And we also have a couple of useful health and planet quick tips highlighting easy things you can do, along with going meatless one day a week, to make yourself healthier and the planet healthier.
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Food of the Week
Coriander is an amazing herb with a fabulous aroma. Apart from giving a distinctive smell and taste to food, coriander has numerous health benefits.
- High levels of iron, manganese, Vitamins A, C and K
- Potassium, calcium and magnesium
- Folic acid
- Some niacin, Vitamin B6, phosphorus and zinc
- Natural antihistamines
Coriander has been shown to:
- Stimulate digestion
- Help to lower cholesterol levels
- Stimulate the secretion of insulin and reduce blood sugar levels
- Alleviate the symptoms of arthritis with its anti-inflammatory properties
Fresh coriander is available all year round. Buy only the freshest coriander with bright green leaves and firm stems to make sure you obtain the most vitamins and antioxidants, and look for organically grown produce to avoid any pesticide residue, or better still, have a go at growing your own. Coriander should be rinsed thoroughly and stored in the fridge wrapped loosely in a slightly damp paper towel. Try to use it as soon as possible to get the most flavour and nutrients.
And don’t forget to look for the locally grown product so you don’t add to your carbon footprint. If your greengrocer or supermarket doesn’t stock locally grown produce, please encourage them to do so.
Recipe of the Week
Gabriel Gaté - Mixed Curried Vegetables
This week we are delighted to feature a recipe from renowned and much loved French/Aussie chef, Gabriel Gaté. Gabriel is famous for his cooking presentations on Australian television and is also the author of 20 cookbooks; his latest book ‘Recipes for a Great Life’ is co-written with Dr Rob Moodie (Hardie Grant 2008).
Try Gabriel’s exquisite Mixed Curried Vegetables recipe – perfect for your Meatless Monday meal.
Make this dish in a wok or non-stick saucepan and use your favourite vegetables – there are very few that don’t work in a curry. Serve with rice.
2 tbsp extra virgin olive oil
1/2 onion, chopped
1 clove garlic, chopped
1/2 tsp mustard seeds
1/2 tsp caraway or cumin seeds
2 tsp curry powder
1 tsp turmeric
3 tomatoes, chopped
1 cup cauliflower florets
1 cup shelled peas
2 zucchinis, cut into 3 cm pieces
400 g can chick peas, drained
salt and freshly ground black pepper
1 cup coriander leaves
Heat the oil in a wok. Add the onion, garlic, mustard seeds and caraway seeds and stir on low heat for 2 minutes. Stir in the curry powder and turmeric. Add the tomatoes and stir well. Add the cauliflower, peas, zucchini and chick peas and season with salt and pepper. Stir well, cover with a lid and cook, stirring occasionally, for 10 to 15 minutes until the vegetables are soft.
Sprinkle with coriander leaves and serve.
Healthy You Quick Tip
Eating raw fruits, nuts and vegetables regularly:
- Ensures you get all the available nutrients and fibre from your food
- Helps to eliminate toxins from the digestive tract.
Healthy Planet Quick Tip
In the laundry you can help the planet by:
- Washing with cold water instead of hot. Simply doing this can save around 200kg greenhouse gas emissions per year if you do a single load of laundry each week
- Using a front-loading washing machine. They use around 50% less water, energy and detergent than top-loading washing machines.
Wise Words – Michael Pollan
“Eat food. Not too much. Mostly plants.”
American author, journalist and activist
Vinita’s Tips for Inner Wellness – Child’s Pose
It’s cold, you’re working hard, it’s tax time, school has resumed, you are in a cycle of early mornings and late nights…….life is in full swing.
This week we are going to teach you a very simple yoga pose that you can practice every morning and evening to help reduce stress. This pose is known to have a calming effect, it quietens the mind down, it helps clear your thinking, and it lessens fatigue. You will see this pose used all the time in between yoga sequences to give your body and your mind clarity and a feeling of calm. It is referred to as ‘Child’s Pose’ or ‘Balasana’ and it alleviates head, neck, shoulder and chest pain, it opens your lower back, hips and pelvic floor, and it stretches your knees, ankles and hips.
Follow these simple steps for calm and clarity in your life as well as to physically stretch out your body, especially your lower back that is scrunched up all day long.
1. Gently sit on your heels with your shoulders in line above your hips. Take 5 deep inhalations through the nose and exhalations through the mouth.
2. Close your eyes, slowly bend forward and gently rest your forehead on the floor. Your arms should rest gently by your side. Don’t let any tension build up in your face so make sure you relax your face and neck muscles. Lengthen the sides of your body by extending a deep stretch from your hips to your shoulders. Feel your muscles lengthen and your hips open and relax. Breathe here for 10 deep inhalations through your nose and exhalations through your mouth.
3. Keeping everything else in the same position, bring your arms forward and walk your fingertips forward and away from your shoulders. Breathe here for 10 deep inhalations through your nose and exhalations through your mouth.
4. Slowly walk your hands in and gently make your way back to the seated position as in Step 1.
Open your eyes and finish off with another 5 deep inhalations through the nose and exhalations through the mouth.