BeautyNZ Magazine - Autumn 2022

Wellbeing
LUNCHBOX
FILLERS
Enjoy some body and mind fuelling
goodness in your autumn lunchbox,
with recipes from Dr Libby Weaver
Ginger Cashew Vegetable Fried Rice
INGREDIENTS
Macadamia oil for stir-frying
1 tablespoon fresh ginger, peeled and grated
1 clove garlic, minced
3/4 cup broccoli florets
1 stalk celery, peeled and chopped
1 cup green cabbage, shredded
5 medium mushrooms, chopped
1/3 cup filtered water
2 teaspoons tamari
1/4 cup raw cashews, chopped
1 1/2 cups cooked brown rice
1/4 cup fresh coriander (cilantro), chopped
1 teaspoon pumpkin seeds
1 teaspoon sunflower seeds
1 teaspoon white sesame seeds
1 teaspoon black sesame seeds
This recipe is much a healthier alternative
to typical Asian-style takeaway, often higher
in white rice than vegetable content. The
vegetables in this dish are packed with
minerals and other nutrients. The seeds
not only add crunch but they also contain
magnesium and zinc, while ginger is great for
digestion. Brown rice provides a good source
of dietary fibre and additional minerals.
METHOD
Heat a little macadamia oil in a large skillet
over medium heat. Saute the ginger and
garlic until fragrant. Add the broccoli, celery,
cabbage and mushrooms and season with
salt and pepper. Stir-fry for a few minutes,
then add the water to the skillet and let
the vegetables steam until the water is
evaporated. Add the tamari and cashews,
then stir in the cooked brown rice. Mix well
and serve with the fresh coriander sprinkled
on top with the seeds.
Brilliant Brassica Soup
INGREDIENTS
2 broccoli, heads and stems
roughly chopped
1 cauliflower, heads and stems
roughly chopped
2 tablespoons of coconut oil
1 onion
2 stalks of celery, chopped finely
4 cups of homemade vegetable
stock
1 tin of coconut milk
1 handful of parsley, chopped
1 handful of mint, chopped
Sea salt to taste
That old adage of an apple a day keeps the
doctor away could easily be replaced by a
serving of broccoli a day keeps the doctor
away! The brassica family of vegetables
includes cabbage, Brussel sprouts, broccoli and
cauliflower. Besides adding flavour to meals
these vegetables are packed with antioxidants,
which may help lower the risk of cancer and
coronary heart disease as well as supporting
healthy estrogen metabolism.
METHOD
In a large saucepan melt coconut oil and
cook onion and celery on a low heat until soft
and translucent. Add chopped broccoli and
cauliflower including the stems. Bring to the
boil with the vegetable broth then reduce heat
and cook for a further 15 minutes. Add sea salt,
chopped herbs and stir in coconut milk. Blend in a
food processor or blender until smooth and pour
back into the saucepan for reheating if needed.
AUTUMN 2022 EDITION
49