INSPO Fitness Journal May 2019
Everything from nutrition, beauty, home and workplace wellbeing to health, performance – and so much more.
Everything from nutrition, beauty, home and workplace wellbeing to health, performance – and so much more.
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Dragon Bowl<br />
INGREDIENTS<br />
1 cup cooked brown rice<br />
¼ cup arame, soaked in 1 cup water for 5<br />
minutes, then drained and set aside<br />
220g sweet potatoes, sliced into rounds and<br />
steamed<br />
6 broccoli florets, steamed<br />
½ bunch silverbeet leaves, steamed and<br />
roughly chopped<br />
¼ green cabbage, thinly sliced<br />
2 handfuls mixed greens of your choice<br />
½ cucumber, thinly sliced<br />
1 roma tomato, cubed<br />
¼ cup coriander, roughly chopped<br />
1 tablespoon sesame seeds<br />
1 cup sunflower sprouts or living sprouts<br />
salt and pepper<br />
DRESSING<br />
½ cup Tahini<br />
2 tablespoons fresh ginger, finely chopped<br />
2 tablespoons tamari<br />
3 tablespoons olive oil<br />
juice of 1 lemon<br />
¼ teaspoon pepper<br />
¼ teaspoon salt<br />
½ cup filtered water<br />
METHOD<br />
1. Make the dressing first. Place all the<br />
ingredients in a high-speed blender and<br />
process until well combined.<br />
2. Divide the salad vegetables and herbs between<br />
two serving bowls, keeping them as<br />
separate as possible. Sprinkle with a little<br />
salt and pepper.<br />
3. Fill two shot glasses with the dressing and<br />
arrange each one to sit off-centre in each<br />
bowl. Sprinkle with the sesame seeds and<br />
sprouts and eat with chopsticks.<br />
Serves 1-2 | 20 minutes<br />
NUTRITIONAL INFORMATION<br />
Adding arame to your food is a wonderful<br />
way to boost its mineral content.<br />
Arame is rich in essential nutrients,<br />
including calcium, iron, zinc, manganese,<br />
vitamins A and K, and of course iodine. It<br />
is typically harvested during the springtime,<br />
when ocean nutrient levels are at their<br />
highest.<br />
As arame is the mildest-tasting of all<br />
sea vegetables, it’s the perfect introduction<br />
to the flavour of seaweed, particularly for<br />
children.<br />
Greenleaf salad wrap<br />
with Raw Hummus<br />
and Sprout Salad<br />
INGREDIENTS<br />
4 large cos lettuce leaves<br />
8 tablespoons raw hummus<br />
1 cup baby spinach<br />
1 cup live sprouts, such as broccoli or alfalfa<br />
1 small carrot, peeled and grated<br />
1 small beetroot, peeled and grated<br />
1 large ripe tomato, thinly sliced<br />
1 avocado, sliced<br />
salt and ground black pepper<br />
cooked skinless chicken breast, optional<br />
METHOD<br />
1. Take 4 large lettuce leaves and remove the<br />
tough stem of each leaf.<br />
2. Put 2 leaves on each plate, placed on top<br />
of each other so the stem ends are on<br />
opposite sides.<br />
3. Spread half the hummus down the centre<br />
of each set of leaves.<br />
4. Arrange the baby spinach on top of the<br />
hummus.<br />
5. Layer the sprouts, carrot and beetroot<br />
over the hummus on each set of leaves,<br />
then top with the sliced tomato and avocado<br />
and season with salt and pepper.<br />
6. Add the sliced chicken breast at this point<br />
if you are going to use it.<br />
7. Roll the wraps, starting at one of the stem<br />
ends and rolling the wrap up lengthwise.<br />
Serves 1-2 | 15 minutes<br />
NUTRITIONAL INFORMATION<br />
Who needs bread when you can have your<br />
sandwich wrapped in nutrient-dense cos<br />
lettuce leaves? One of the real powerhouses<br />
of nutrition are the live sprouts, an excellent<br />
source of minerals, amino acids and phytochemicals.<br />
Add living sprouts to as many<br />
meals as you can.<br />
DR LIBBY WEAVER (PHD) is one of Australasia’s leading nutritional biochemists, an author, a<br />
speaker and founder of the plant-based supplement range, Bio Blends.<br />
Armed with an abundance of knowledge, scientific research and a desire to help people<br />
regain their energy and vitality, Dr Libby empowers and inspires people to take charge of their<br />
health and happiness through her books, live events and nutritional support range. Published in<br />
14 countries and having sold over 350,000 books across New Zealand and Australia, she is a 12<br />
times best selling author.<br />
A respected international speaker, Dr Libby’s expertise in nutritional biochemistry has led her<br />
to share the stage with Marianne Williamson, Sir Richard Branson, Tony Robbins and Dr Oz.<br />
Dr Libby’s health messages embrace her unique three-pillared approach that explore the<br />
interplay between nutrition, emotions and the biochemistry of the body.<br />
For more information, visit drlibby.com<br />
<strong>INSPO</strong> – FITNESS JOURNAL MAY <strong>2019</strong><br />
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