Nutrition at urBodi

Nutritional therapy encompasses a broad range of options from changing one’s diet, detoxification, allergy elimination and nutritional supplementation with vitamins and minerals. 

Melinda is qualified and trained in nutritional medicine, colonic hydrotherapy, personal training and counseling and uses a combination of these therapies to provide a personally planned journey for each client. She starts by using the cell blueprint as a primary method of determining your immediate areas of health concern and using this health screening method will help prioritize your treatment plan. Once that has been agreed you then go forward in which ever protocol needed.

There are a variety of protocols available including:

• Juice Cleanse

• Calorie control weight loss

• Raw, vegetarian or vegan plans

• The alkaline protocol

• Candida Diet

• The hypoallergenic diet and various fasting protocols

• Sugar, Wheat and Dairy free lifestyle

• Detoxifications and elimination program

All of these are helpful to some people some of the time, and during your first appointment we will go through which option or variation would be suitable for you.

We are based in Perth, Western Australia and are dedicated to providing quality, professional nutritional care for your specific health issues.

At urBodi we have the knowledge and skills to help you make the necessary changes to your diet, lifestyle and environment to improve your overall health and well being.

We look forward to assisting with you to meet your dietary goals.

Healthy Chocolate Brownies ready for Easter

Healthy Chocolate Brownies

INGREDIENTS 

• 85g unsweetened 100% chocolate

• 2 tablespoons coconut oil or butter

• 30g arrowroot starch

• 2 tablespoons dairy free milk

• 40g maple syrup

• 110g coconut sugar or SugaVida

• 1 teaspoon vanilla extract

• 1/8 teaspoon salt

• 150g ground almonds

METHOD

1. Preheat the oven to 170C and line a 7-inch by 7-inch baking tin with parchment paper.

2. Gently melt the baking chocolate and coconut oil/butter in a heat-safe bowl over a pan of boiling water. In a large mixing bowl combine the arrowroot, milk, and maple syrup and use a whisk to stir them together, breaking up any lumps. Add in the melted chocolate and oil/butter, along with the coconut sugar, vanilla extract, salt, and stir well. Add in the ground almonds, and stir, creating a thick and uniform batter.

3. Use a spatula to spread the batter evenly into the bottom of the lined baking tin, and smooth the top. This batter is much thicker and stickier than traditional brownie batter so you'll definitely have to use the spatula to spread it well. Bake at 170C for 25 minutes, until the top is starting to crack.

4. Let them cool completely before cutting them into squares. Once they are cool, cut them into 16 squares and serve at room temperature. These brownies can be stored at room temperature in an airtight container for up to a week, or in the fridge for longer.
   

Spicy Bean Burger (My version of Burger Kings original and the best)

1990’s Spicy Bean Burger

INGREDIENTS

• 1 tin of mixed beans or red kidney beans (rinse and importantly pat these dry)

• 1tsp cumin

• 1tsp marmite or similar (trust me this)

• 2tsp tabasco sauce more if you want a kick

• 1 onion chopped

• 1 grated carrot

• 1/4-1/2 cup of parmesan cheese or dairy free cheese of choice

• salt and peper to taste

• 1 cup dried bread crumbs (only if it needs firming up a bit)

• Tomatoes

• Lettuce

• Tomato sauce

• Sliced cheese (optional)

METHOD

Fry off chopped onions until soft and then add carrots and repeat. Add your seasoning this includes the marmite tabasco etc. Combine this mixture and then add the chopped up beans of choice (I like some left chunky and some much more chopped until soft. the more chopped up the beans are the softer the bean burger will be so keep in mind you may want to add more beans or breadcrumbs to firm up the burgers.

Divide mix into 4 patties and pop into fridge to firm up. Then prepare the rest of the ingredients. Slice tomatoes, wash lettuce etc. (the original just had this in the bun.

Fry burgers until warm add slice of cheese if you want then combine in your choice of bun or have it with a plate of mixed salad if you are off bread.

Nut Loaf

Nut loaf

An old favourite of mine, let’s just say this I make it every month and slice it up and keep in my freezer for those nights I run out of options. It a real comfort meal for me and can be thrown together without needing to worry too much. Just don’t add beans to this recipe as it changes the taste and texture.

INGREDIENTS

• 1 cup of pumpkin grated

• 1 cup of grated cheese (i really like the added taste this brings to the recipe) but its optional for those who are avoiding dairy.

• 2 cloves garlic crushed

• 1 carrot grated

• 1 onion chopped fine

• 3 cellery sticks chopped fine (optional)

• 250gm of nuts (I use a mix of hazelnut, walnuts and almonds) chop in blender don’t over blend you don’t want if too fine. You want to bite and crunch into this meal!! So some nuts left chunky is perfect.

• 200gm Mushrooms chopped

• 3 Eggs

• 1tblsp Sage (Very important) 1tblsp Thyme, or your favourite dried herbs.

• 1tbsp garlic power

• salt and pepper to taste.

  
  
  METHOD

Cook all the vegetables until soft along with the garlic and herbs. Then transfer into a large bowl and add nuts, eggs and cheese.

Pop into a greased loaf tin until firm. let cool and slice. i keep my sliced loaf in freezer.

EXTRAS

You can cheat and use Paxo stuffing mix, add plenty of water to hydrate this mix then add your veg and nuts. It can be used as a cheap way to bulk up the recipe. If you are adding this into the recipe then increase the eggs to a total of 4-5eggs.

Asian Salad with Salmon

Asian Salad with Salmon

INGREDIENTS

Salad serves 2

• Bean Sprouts 1 cup

• 1/2 Carrot (fine slice with mandaline)

• 1 cup Split Peas sliced in half

• 2 Spring onions chopped

• 1/2 cup Cashew Nuts

• handful chopped Corriander

• handful Snow Pea Sprouts

• Protein choice

• 2 portions (150gm salmon) or prawns would also be lovely with this super fast meal. add more if you desire a little more substantial meal. Dry fry, steam or poach, leave a little pink.  

• Dressing

• 1 tablespoon Ginger grated

• 1 clove of garlic pressed

• mint leaves chopped fine or coriander your preference 

• 1 tablespoon soy sauce (gluten free)

• 1 tablespoon oil

water until its the right strength in flavor & 

sweetener if desired non refined sugar, honey, maple etc)

Pop the above into a jam jar and give it a good shake. Add more water if its to strong for your taste-buds!!! but remember your not having much dressing (1 tablespoon each) so it can be quite tangy.

 Raw Pecan and Caramel Tart

 Raw Pecan and Caramel Tart

This recipe was a real winner!!! Took me all of 10mins to make!! and 5mins to get eaten by the family...

BASE

• 1 cup Raw Pecans

• 1 cup Saltanas

Blend until fine. Tip out and press into your preferred dish. put in freezer until you’re ready to put the top on.

TOP

• 1 tbsp Cacao (preferably ceremonial)

• 4 dates

• 1/4 cup of maple syrup

• 1/4 cup of coconut oil/butter melted

• 1/2 cup almond butter

Blend until smooth, then carefully spread over the base mixture. Place in the freezer until you’re ready to eat it (30mins if in a hurry!!!)

Dish it up with some homemade ice cream or greek yoghurt!!! yum yum yum....

Homemade Twix Bars

Homemade Twix Bars

I love this little treat, but warn you now, make sure you have a bit of time. I took 1 hour!!!

Great as a gift or treat that's kept in the freezer or a school lunch box snack.  

INGREDIENTS FOR THE BASE 

• 1 & 1/4 cup GF crispy rice cereal (I use Nature’s Path)

• 1/4 cup maple syrup

• 2 tbsp peanut butter*

• 1/1 tsp pure vanilla extract

• pinch of fine grain sea salt

INGREDIENTS FOR THE DATE CARAMEL 

• 200-210 grams pitted soft Medjool dates (about 1 & 1/4 cup pitted dates)

• 1 tbsp peanut butter*

• 1 tbsp almond milk, or more if needed

• pinch of fine grain sea salt

•  

INGREDIENTS FOR THE CHOCOLATE COATING

• 1/2 cup dark chocolate bar
  1 tsp coconut oil (optional)

METHOD

1. Line an 8-inch pan with two pieces of parchment paper. In a small pot, add the brown rice syrup, peanut butter, and vanilla. Increase heat to medium and bring to a simmer, stirring frequently until combined. Add pinch of salt. Pour into a large bowl with rice crisp and stir well.

2. Scoop the rice crisp mixture into pan. Wet hands slightly and then spread the mixture evenly and press down firmly until smooth. Place in freezer while you make the date caramel.

3. Soak dates in water until soft (only if necessary) and drain. Place pitted dates, peanut butter, milk, and salt in the food processor and process until almost smooth and a big ball forms.

4. Spread caramel layer over top of the crust until it’s as smooth and even as you can get it. Place back in the freezer for 10-15 minutes to set.

5. Melt the chocolate and optional coconut oil in a small pot over low heat. When 2/3 of the chips are melted, remove from heat and stir until smooth. Spread chocolate on top of the caramel and place in the freezer for about 3 minutes only.

6. Remove from freezer (chocolate should be slightly firm, but not completely set) and slice into rows and then in half. Freeze again until set for about 10 minutes. Store in fridge or freezer.
 

SUBSTITUTION NOTES  

1) The maple syrup can probably be subbed for honey (if you include honey in your diet). Agave won’t hold together as well since it’s not as “tacky”, but it will hold together when kept in the freezer. It will fall apart at room temperature though. 

2) You can sub peanut butter for sunflower seed butter as a nut-free option.

Chia Seed bowl - Bowel Moving breakfast 

Chia Seed bowl

A great summertime bowel moving breakfast. Don’t worry if you forgot to prepare this the night before. Just throw all the ingredients together and it will be fine. Chia seeds are a fantastic way to add fiber (10gm in 2 tablespoons) promoting satiety (less mindless munching). They are a complete protein (great if you are vegan) and contain all nine amino acids these you need to help the production of energy and immune system. They contain many health benefits like antioxidants these protect your cells against free radicals (toxins). Omega 3 fatty acids which have many health benefits including prevention of heart disease and stroke and many other conditions. Lowers bad cholesterol, can help reduce blood sugar levels and finally provides constipation relief!! this comes from the insoluble fiber.

INGREDIENTS

• 2 tbsp chia seeds

• 100gm yoghurt of choice

• 2 tblsp berries of choice

• 1 serve of protein powder of choice (preferably unflavoured) collagen powder also an option

• Sprinkle some shaved coconut or nuts for that liitle extra crunch.

METHOD

Mix protein powder into yoghurt until blended, then pop the chia seeds in until blended. finally mix berries in and that’s it! feel free to make this up the night before but its not nessessary. Then add that sprinkle of nuts or coconut if you prefer.

Cherry Tofu Smoothie Bowl

Cherry tofu smoothie bowl

This is a great way to introduce tofu. If you are experiencing hormonal symptoms like menopause then adding tofu into your diet may help alleviate some symptoms. It’s also a great sauce of antioxidants and another complete plant protein contain all the amino acids your body needs. Also contain high amounts of fiber keeping your colon healthy. Ceremonial cacao helps increases cognitive function, clarity and concentration (replace that coffee). Boosts mental health. Finally, cherries bring lots of vits & mins, fiber and more antioxidants.

INGREDIENTS

• Handful Frozen cherries

• 100gms Silken Tofu

• 1 serve Unflavoured Protein Powder (optional)

• 1 tbsp Chia seeds (optional)

• 1 tbsp Ceremonial cacao

• Shaved Coconut

• nuts

METHOD

Add everything apart from nuts and coconut into a blender. spoon out into a bowl and then add your coconut, nuts and more cherries if desired. This is a bitter breakfast which will stimulate the digestive system. I like to add the chia seeds and the protein powder as it fills me up for longer. but have a play around and find your perfect recipe. If you need to sweeten it up then maybe add some other berries.