Healing Vegetable Red Curry

Healing Vegetable Red Curry is delicious and power packed with goodness – perfect comfort food for the winter evenings. It’s a yummy vegetarian based curry that I love to make.  It’s loaded with goodness and packed with vegetables and anti-inflammatory spices that are slowly simmered until tender. It is served with roasted cashew nuts sprinkled on top with accompaniments such as organic yoghurt, cucmber and lime. This is a perfect dish for using up leftover vegetables you may have on hand and can be enjoyed on a meat-free Monday or over the weekend.  Find recipe here

What’s Nourishing About It:

Rich in fibre and enzymes due to its vegetable content, this curry also contains wonderful healing spices.  Turmeric is a nutritional powerhouse, rich in manganese, zinc, B group vitamins and iron. Ginger has potent antioxidant, anti-inflammatory and antimicrobial properties, which support immune function and combat cellular damage. Garlic is highly antimicrobial and also supports immune function.  Cauliflower is a good source of the cancer-fighting agents known as glucosinolates. Cauliflower is also rich in sulphur that works as an anti-inflammatory. It also supports healthy digestion.


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Avocado – A True Wonder Food

Avocado – a true wonder food!  What’s not to love?! Not only is it so easy to eat in all sorts of ways – straight out of the skin with a sprinkle of sea salt, on toast with your other favourites, blended into creamy dips and sauces, chopped into salads and mixed up into raw deserts – but avocado and its oil are wonderfully nourishing for your skin.

They are loaded with Vitamin E that is so necessary for healthy skin. It prevents free radical damage from oxidising fats in your skin cells that lead to ageing. The carotenoids protect your skin from environmental damage and avocado’s fatty acids also help keep the skin moisturised and hydrated.

Avocados are rich in mono-unsaturated fats that have compounds to protect against, inflammation and cancer. Not only do they contain high levels of Vitamin E, but also the antioxidants lutein and beta-carotene which promote blood sugar reduction and support cardiovascular, digestive and eye health.

Avocado oil which can be drizzled over salads as well as used in cooking – great for medium heat cooking.
Did you know that you can also eat the avocado seed? Avocado seeds are loaded with antioxidants and are a great source soluble fibre to support digestive and cardiovascular health. Avocado seed has 70% of the antioxidants found in the whole avocado

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Apple Walnut & Date Loaf

Apple Walnut & Date Loaf is a delicious and moist sugar, gluten and dairy free option for casual ‘get togethers’ or to have on hand for lunchboxes and afternoon snacks.

What’s great about it?

Apples are high in fibre as they contain both soluble and insoluble fibre which is great for your digestive system. The soluble fibre is known as pectin and the beauty of it is that it has the power to help lower cholesterol and regulate your blood sugar levels.

Walnuts contain Omega 3 which helps reduce inflammation in the body and support heart and skin health.

Coconut yoghurt although higher in fat than normal yoghurt does contain medium chain triglycerides which are a great source of energy and also stimulate metabolism.  It contains probiotics and is a good alternative for those with dairy intolerances or for vegans.

See recipe here

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Village Pie with Buckwheat Pastry

Village Pie with is one of those comfort dishes which is perfect for the cooler weather.  This recipe using nutritious, and totally delicious, black rice and buckwheat pastry is based on the one my mum used to make which was wrapped up in fillo pastry.  The recipe is made with goat’s cheese which can be replaced by macadamia nut fetta for a vegan option.

Black Rice or forbidden rice, contains more anthocyanin antioxidants than most other foods, as well as higher amounts of plant protein and dietary fibre than other rice varieties.  It is a very good source of iron which is beneficial for vegetarians and vegans.

Buckwheat actually derives from the same family as the rhubarb and is completely gluten free. It is a good source of low GI carbohydrates, protein, magnesium, iron, and B group vitamins. Buckwheat also contains a flavonoid called ‘rutin’ which acts as an antioxidant and helps to reduce high blood pressure, prevent clotting and lower bad cholesterol levels. The insoluble fibre content in buckwheat stabilises blood glucose levels and maintains a healthy digestive system.

See recipe here

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Turmeric – Changing Gene Expression

Turmeric can change gene expression and is a perfect example of Food As Medicine. We are all becoming aware of the many benefits of curcumin, a constituent of turmeric, from its ability to reduce depression to its anti-inflammatory effects which help with osteoarthritis and diabetes. It also has the ability to protect the liver and assists with detoxification as well as encouraging weight loss due to its thermogenic effects.

A recent study conducted over 6 weeks by University College London & Dr Michael Mosley determined that when added to food on a daily basis,  turmeric can regulate our DNA Methylation thereby reducing our genetic susceptibility to inflammatory diseases such as asthma and some cancers.

Turmeric can easily be added into our diet through food and the traditional Ayurvedic turmeric milk.  In fact turmeric lattes are becoming increasingly popular in the Australian cafe scene.

Note:   turmeric MUST be consumed with a little healthy fat  and black pepper as this increases activates absorption and bioavailability by up to 100%.

Drink or eat up!

Posted in Digestive Health, Health Article, Immune Health, Marianne Harold Naturopath, Naturopath Brisbane West, Turmeric | Tagged , , , , , , , , , | Comments Off on Turmeric – Changing Gene Expression

Coping with Christmas Stress

As Christmas and New Year approach,  many of us experience increased stress levels which can be due to varying reasons such as a lack of time, financial obligations, relationship stress, worrying about our health or what presents to buy.

Usually most of the stress we experience is the stress we place on ourselves!  We need to retain the focus that spending time with loved ones and the message of peace is the real gift of the season.

To find out how read article here.

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Raw Kelp Noodle Salad with Tamarind Dressing

Raw Kelp Noodle Salad with Tamarind Dressing


Raw Kelp Noodle Salad with Tamarind Dressing is a colourful and vibrant salad which is a perfect example of the naturopathic principle of ‘eating a rainbow’ to ensure that you consume a range of vitamins, phytonutrients and antioxidants through your diet.    This super salad is full of wonderful nourishment and only takes a few minutes to throw together! For full recipe click here.

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Simple Strategies to Boost Immunity


There are simple strategies to boost immunity at the end of winter when we might be getting over winter germs or  getting complacent as spring approaches.  These can include such things such as eating immune boosting foods such as mushrooms, garlic and pepita seeds, getting more sleep, staying hydrated to flush out toxins or getting 15 minutes of sunlight per day to give us a shot of Vitamin D and fresh air.

Continue reading

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Banana & Date Bread (Nut, Sugar, Dairy, Gluten Free)

Banana & Date Bread (Nut, Sugar, Dairy, Gluten Free)

Banana Bread

Banana Bread is always delicious and we can make so many variations – this one with dates.  It is  100% gluten, nut, dairy (optional) and refined sugar free option for those who want a gluten and nut free option.  Eat it warm spread with butter for afternoon tea, or pop it into lunchboxes – it contains eggs, coconut oil, bananas and dates to pack it full of nutrition.  Yum!!

See recipe here.


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Love Your Heart With Yoga

Yoga For Your Heart

The benefits of yoga on heart health are often overlooked

Yoga is better known for its relaxing effects and overall health benefits but more and more the signs are pointing to yoga as the best way for men and women to take charge of their cardiovascular health and ‘love’ their heart.


Studies have suggested that the incorporation of yoga into exercise regimes increases heart endurance, oxygen usage, decreases heart rate and lowers blood pressure. These effects can assist individuals with or without heart conditions by  improving heart functionality and providing a supportive environment for the heart.

The breathing styles found in yoga are of significant value to improving heart health

Stress  and depression actually weaken the heart:   a recent study in 2011 documented that it evaluated that the breathing styles used in yoga are able to decrease the negative effects of stress on the heart. This study was done by using a Bio feedback device which simulates the rhythmic breathing associated with yoga.

The results showed that the breathing styles of yoga are able to reduce the strain that is put on the heart in stressed individuals as well as providing a positive change on heart rate that is often altered with increased stress levels.

According to Charles MacInerney, a teacher of yoga in cardiac health, hypertension can also be reduced through correct breathing. He states that when the exhalation is longer, the parasympathetic nervous system takes over which lowers the heart rate and blood pressure. On the other hand a longer inhale stimulates the sympathetic nervous system and increases energy.

Yogic breathwork allows a controlling of the ratio of the two systems.

Alongside heart health and stress, yoga has further benefits for individuals suffering with mental conditions such as insomnia, depression and anxiety. A study in 2004 reported that regular yoga sessions including physical postures, meditation and breathing exercises are able to reduce depression related symptoms in mildly depressed individuals. The same study further concluded that there was improved mood, decreased levels of stress hormones, reduced negative mental states and reduced fatigue in depressed and non-depressed individuals.

Incorporating yoga into your lifestyle can be vital to improving overall wellbeing.  In addition,  it can also act as a preventive measure to potential heart conditions as it has been shown to improve the functioning of the heart by reducing the strain and negative implications of stress associated with busy lifestyles.

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