ANGEL MUNRO

Daikon radish is in season right now, daikon is high in vitamin C, folate, potassium & molybdenum. Radish are part of the cruciferous family & share the same anticancer activity as broccoli, cabbage, kale & brussels sprouts. In addition, daikon contain sulphur based compounds that facilitate liver & gall bladder function & aid digestion. This is a really easy & delicious way to prepare daikon. Use the pickled carrot & radish to make your own banh mi as pictured above or serve

If you area fan of Mary's Gone Crackers or Carman's Nut & Seed Crackers then this recipe is for you! These are gluten free, incredibly delicious, nutrient dense, much cheaper than the store bought variety & I love the drama of the shard shape as apposed to tiny circular crackers. These crackers are really easy to make & store in an airtight container for up to three weeks so they are a great addition to your meal prep routine. Regular nut & seeds consumption is attributed wit

This is a great remedy to have in the fridge, especially during the colder months. You can take it for general immune support or at the first site of a colds or flu. Elderberry has been shown to reduce the symptoms and duration of acute respiratory conditions. Elderberries contain quercertin, rutin, anthocyanins & vitamin C, all known to modulate the immune system & aid detoxification pathways. Elderberries are anti inflammatory, stimulate the immune system, promote the excr

Ghee, What is it? Ghee is a cooking fat is made from butter, when both the water and milk solids have been removed through heating. Because of this process ghee is heat stable, so it can cook at really high temperatures (unlike butter & plant oils) & it will keep out of the fridge, even in hot temperatures. The removal of the milk solids means that ghee is both lactose- and casein-free. Because of this, ghee can often (but not in every case) be consumed by those who cannot e

This bread is a bit of a game changer. When my clients need to restrict or eliminate wheat from their diet, finding replacements can be a challenge. Lots of gluten free breads on the market contain refined starches that can spike blood sugar levels higher that refined wheat can. In addition, many contain lots of unwanted preservatives and additives. This bread has little ingredients, is wholefood, high fibre & incredibly easy to make. It makes a great sandwich loaf (hard to a

Soup is generally thought of as a winter dish but sometimes I find when it’s really hot, I want things that are easy to eat. This dish is best to make when tomatoes are in season & they are extra ripe & sweet. Tomatoes are high in lycopene, which is protective against breast, colon, lung, prostate & skin cancer. Lycopene is a fat-soluble nutrient, so it is always best absorbed when consumed with a fat, i.e. olive oil. Interestingly unlike most vitamins & phytochemicals that d

I always marvel at how intrinsically human health is connected to the earth & how the earth always provides exactly what we need. Zucchinis are high in water providing extra hydration in the hotter months & are high in beta carotenes, which are protective against cellular damage from the sun. Beta carotene are a fat soluble nutrient, so it is always best absorbed when consumed with a fat, i.e. olive oil. In addition, zucchinis provide good amounts of vitamin C & potassium. T

By Angel Munro Regular juicing in addition to a balanced diet has many benefits. The recommended daily intake of fruit & vegetables is 2-3 serves of fruit & 7-8 serves of vegetables (a basic guide is 1 serve= 1/2 cup of cooked vegetables or cooked fruit or 1 cup of salad vegetables or raw fruit). This recommendation has shown to reduce the risk of chronic diseases as well as optimising gut and immune health in individuals. However, this can sometimes be a hard goal to reach i

By Angel Munro Serves 5 Stinging nettle is an edible weed that grows in winter. Nettle can be grown at home, foraged or purchased at some farmers markets. The herb has been used in many cultures for centuries to treat various inflammatory conditions. Nettle contains good amounts of iron, calcium, vitamin C, vitamin K & chlorophyll, making it an excellent blood tonic. To disarm the stingers, nettle can be blanched in boiling water for one minute, then it is safe to touch. Alte

By Angel Munro Makes 12 These delicious gluten free savoury muffins have a lovely golden cornmeal crunch to them. They are the perfect addition to a lunch box, a great accompaniment to a bowl of soup, a hearty black bean or pinto bean stew, or enjoy them straight from the oven with good quality, butter. Corn is a gluten free wholegrain that contains vitamin C, vitamin E, folate, magnesium & the photochemical lutein, a carotenoid that protects against heart disease & macular d

This Kale Caesar Salad is vegetarian, but you could easily add some free range crispy fried bacon & replace the capers for some anchovies to make it more traditional. Kale has a slight bitterness to it, however in this dish, its completely balanced with the saltiness from the capers & the richness from the mayonnaise, parmesan & eggs. Bitter greens such as kale, rocket & dandelion are nutritional powerhouses & should be included into most meals. They are packed with beta caro

By Angel Munro This is a super fast, nutrition packed meal that I like to enjoy anytime of the day, especially breakfast, a great recipe if you have leftover brown rice. It's so easy that it hardly needs a recipe. Keeping all the ingredients organic for this meal will ensure that its super charged. Kale has high levels of vitamin C, that aids healthy immune function, high levels of vitamin K that aids healthy calcium metabolism and high levels of sulphur containing compounds

By Angel Munro This salad was born from what was in the fridge one day & has ended up being on high rotation. Lentils provide a good balance of complex carbohydrates and protein, providing slow releasing energy. Lentils are high in fibre, essential for a healthy microbiome & therefore a healthy immune system. The variety of brightly coloured vegetables provide phytochemicals & nutrients that are aid liver detoxification, are cellular protective & immune regulating. I

Angel Munro Serves 6 Lentils are one of my most loved staple foods. They’re satisfying, comforting, versatile & nutritionally rich. Lentils are part of the legume family, they are high in protein, vitamins, minerals & fibre. Studies have found that a diet that regularly includes the intake of lentils is associated with lower body weight, lower cholesterol, increased diversity in beneficial bacteria in the gut & decreased pathogens in the gut. A diverse microbiome has a positi

I love cake, well made European style cakes. However, I try to restrict refined foods to the weekend. This gluten free cake, adapted from Amy Chaplin’s recipe, is a good midweek cake sans the cake guilt. This hazelnut & berry cardamom cake is full of good things, is gluten free & refined sugar free. Maple syrup is a great sweetener, containing minerals zinc & manganese. Zinc is essential for immune function, skin health & reproductive health. Manganese is a cofactor for super

This salad is an interpretation of one of my favourite salads from one of my favourite cafes, Alimentari. The recipe calls for soaking the brown rice overnight, it’s not essential, however, it makes the nutrients more available and easier to absorb & it will cut down cooking time. Brown rice provides slow releasing complex carbohydrates to give you long lasting energy as well as mood boosting nutrients such as magnesium & B vitamins. The parsley & rocket provide good a

Broad beans are in season in Victoria in spring to early summer, they are one of my favourite vegetables, so I’m so excited that they are back. They have a good balance of carbohydrates & protein as well as being high in folate, zinc, magnesium, copper & manganese. Broad beans belong to the legume family. Regular legume intake is associated with a lower risk of all-cause mortality. In particular, legumes are associated with lower risk of most cancers & diabetes. I’ve added th

This deliciously silky soup is packed full of broccoli. It a great way to get non broccoli lovers to eat the vegetable. Broccoli is part of the cruciferous family & is packed full of nutrients such as vitamin K, vitamin C, Lutien, Folate, Magnesium, Calcium & Iron as well as well as phytochemicals sulfuophane & indole-3-carbanole, both of which aid phase II liver detoxification and demonstrate anticancer effects. Not only is this recipe packed full of nutrients, the recipe us

Breastfeeding is such a wonderful time for mother and child, however, it can have it's challenges and every journey is different. Here are some basic tips for new mothers. Get adequate sleep Easier said than done as a new parent but so important to ensure restoration post partum and an adequate milk supply. Try and have daytime naps when your child is sleeping to compensate for the interrupted nights. Exercise 30 minute walks with bub in a pram or in a baby carrier, 5 times a