Foodie Friday: Nut crumbed Salmon

#foodiefriday Nut crumbed Salmon with Orange mash and steamed greens. I used almond meal, lemon zest and parsley to coat the salmon. This gluten free crumb could be used on other proteins such as chicken, veal or tofu. It's so simple and so delish 😋

17 Likes, 2 Comments - Lisa Scarfo Naturopath (@lisascarfo) on Instagram: "#foodiefriday Nut crumbed Salmon with Orange mash and steamed greens. I used almond meal, lemon..."

Hero Nutrient: Vitamin D

Vitamin D is well known for helping us get calcium into our bones, but it's function is so much more. There are clinical applications for vitamin D in chronic conditions such as autoimmune diseases and inflammation, cardiovascular disease risk, hypertension, multiple sclerosis, diabetes and cancer risk. Safe sun exposure is our main source, along with dietary sources of egg yolks and oily fish. This is one vitamin I supplement a lot over the colder months. If you're unsure if your vitamin D is adequate please seek out help.

9 Likes, 1 Comments - Lisa Scarfo Naturopath (@lisascarfo) on Instagram: "Vitamin D is well known for helping us get calcium into our bones, but it's function is so much..."

Foodie Friday: Chicken Curry

#foodiefriday Chicken and veg curry with cauliflower rice. Take note - the only starch on this plate was from the sweet potato with normal rice substituted out to reduce the complex carbs. Good portions of protein from the chicken and good fats from the coconut milk. Give cauliflower rice a go with your next curry 👍

13 Likes, 5 Comments - Lisa Scarfo Naturopath (@lisascarfo) on Instagram: "#foodiefriday Chicken and veg curry with cauliflower rice. Take note - the only starch on this..."

Hero Nutrient: B6

We burn through Vitamin B6 with elevated levels of stress. Deficiency of this vitamin is associated signs of fatigue, anxiety & depression, insomnia, premenstrual fluid retention, carpal tunnel, skin conditions and many more. Food sources include avocado, eggs, oats, legumes, chicken, turkey, sunflower seeds, walnuts.

10 Likes, 1 Comments - Lisa Scarfo Naturopath (@lisascarfo) on Instagram: "We burn through Vitamin B6 with elevated levels of stress. Deficiency of this vitamin is..."

BIO-IMPEDANCE / BODY COMPOSITION SCANNING

If your health goals are fat loss or gain, muscle gain, or managing water retention, then bio-impedance testing can help you find your base-line, as well as track your progress accurately. Bio-impedance scanning is within 3% accuracy of DEXA scans and just half the cost.

The appointment also includes a brief naturopathic consult to help you reach your goals.

Foodie Friday: Asian Broth

#foodiefriday Asian broths are so versatile. This is my Husband's version. The broth base is made with onion, garlic, ginger, chilli, carrot, celery, tamari, rice wine and chicken stock. Chicken drumsticks were then poached slowly in the broth. We added Asian greens, vermicelli noodles and fresh tomatoes to serve. Have a go at this recipe this weekend 😀

12 Likes, 3 Comments - Lisa Scarfo Naturopath (@lisascarfo) on Instagram: "#foodiefriday Asian broths are so versatile. This is my Husband's version. The broth base is made..."

Zucchini and Feta Fritters

#foodiefriday My version of Donna Hay's Zucchini and feta fritters. I used GF flour and served them with minted yoghurt. These are great for kids lunches or weeknight dinners with a quick salad. Tuck in! 😋

30 Likes, 6 Comments - Lisa Scarfo Naturopath (@lisascarfo) on Instagram: "#foodiefriday My version of Donna Hay's Zucchini and feta fritters. I used GF flour and served them..."

Hero Nutrient: B12

B12 is not readily available from any plant based foods. Our main food sources include animal proteins such as fish, meat, poultry, eggs and dairy products. If your eating a vegan diet using fortified cereals or nutritional yeast, please still get your B12 checked regularly. It's much harder to maintain healthy levels of this essential vitamin when eating purely plant based.

7 Likes, 1 Comments - Lisa Scarfo Naturopath (@lisascarfo) on Instagram: "B12 is not readily available from any plant based foods. Our main food sources include animal..."

Foodie Friday: Edamame and Avocado dip

#foodiefriday Edemame and Avocado dip - take approx 1 cup cooked edemame, 1 avocado, juice of 1-2 lemons, 2-3 Tbs of your favourite herbs, chilli, 1Tbs Tahini, S&P. Put everything into the food processor and blitz. As it's running, add 2-3 Tbs of your best olive oil to make it creamy and delish. The edemame are young soybeans which are a great source of phyto oestrogens, so tuck in Ladies! (Boys can eat it too of course 😉)

10 Likes, 1 Comments - Lisa Scarfo Naturopath (@lisascarfo) on Instagram: "#foodiefriday Edemame and Avocado dip - take approx 1 cup cooked edemame, 1 avocado, juice of..."

Hero Nutrient: Chromium

This mineral is only needed in tiny amounts but is essential to help our bodies to get glucose into our cells. Food sources include apples, asparagus, egg yolk, mushrooms, potato, broccoli, beef and poultry. Our soils in Australia are pretty depleted and a chromium supplement may be needed.

7 Likes, 1 Comments - Lisa Scarfo Naturopath (@lisascarfo) on Instagram: "This mineral is only needed in tiny amounts but is essential to help our bodies to get glucose into..."