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Merry Christmas from MNMC
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What a year it’s been and here we are counting down the final days of 2016! 

The entire team at MNMC are delighted to be assisting you on your journey to wellness. We would like to thank you and honour your commitment to your health and encourage you to never give up on your dreams! 

Our passion is you. Your health concerns are our concerns. As you know we like to find out what's going on and focus on the solution. So thanks for allowing us the privilege to do that!
We always try our best no matter what - that we guarantee! 

I’d personally like to wish you a safe, exciting and connected time over the holiday period, whether it be long or short. Use it as an opportunity to start fresh, kick in the exercise regime and think about your health goals for the coming year ahead. 

 
Wishing you a Merry Christmas,
Angela Smith
(Director MNMC)



 

What's in this issue:


*Ensuring You Have Enough Protein
*How To Stay Healthy During The Holidays
*Creative Christmas Food Ideas
*Cranberry Orange Quinoa Salad
 

Protein on a Vegetarian or Vegan Diet
By Naturopat
h Chantelle Bazerghi

Did you know that the worlds strongest man is vegan?! He's name is Patrick Baboumian and he is 33 year old. And he is not alone, many other athletes are now turning to a plant based diet to improve performance and general well being. 

So how do you get enough protein from plants?

All proteins are made up of amino acids, which are in abundance in most plant based foods, the key is to combining them appropriately to ensure you getting the right combination to create whole proteins. Meat, fish and eggs already contain the essential amino acids needed for complete proteins but for plants you need to put the following together:

Legumes (beans and lentils) with nuts/seeds
Legumes (beans and lentils) with grains

An example of a complete protein is baked beans on toast, dahl with rice, hummus (chickpeas with sesame seeds), salad with butter beans and pine nuts, tempeh or tofu curry with rice, etc. 

Ideally you want a complete protein with 2 of your meals a day on top of a rainbow of vegetables to get all the protein and other essential nutrients you need for optimal health and energy. Legumes are also very high in iron so vegetarians and vegans can't go wrong with this combo! 


For further information on how our practitioners can assist with ensuring you meet your nutritional needs, contact reception on (03) 9686 2566 or email info@melbournenaturalmedicine.com.au to book in for an appointment. 

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Creative
Christmas
Food Ideas!



 
Cranberry Orange Quinoa Salad
Recipe credit Family Spice

A fresh twist on a classic combination of cranberry and orange. Perfect with your Christmas turkey or weeknight roast chicken!
 

Yield:Serves 8

Cook Time:15 mins

Total Time:45 mins

Prep Time:10 mins

Ingredients:
  • 1 cup quinoa
  • 2 cup water
  • 2 large leaves of kale
  • 2 cup cranberries, fresh
  • 2 TBS extra virgin olive oil
  • 1 tsp honey
  • 2 TBS orange zest, grated
  • 6 small oranges
  • 1/4 cup mixed nuts
  • 1/4 cup pomegranate arils
  • 1/4 cup mint, fresh, chopped

Method:

  1. Rinse with water:
    • 1 cup quinoa
  2. Bring to boil:
    • 2 cup water
  3. When water is boiling, transfer rinsed quinoa and return to boil.
  4. Cover, reduce heat to low and continue to cook until the water is gone and quinoa is cooked, about 12-15 minutes.
  5. Wash, remove from stems and finely chop:
    • 2 large leaves of kale
  6. Pulse in a food processor to coarsely chop:
    • 2 cup cranberries, fresh
    • 2 TBS extra virgin olive oil
    • 1 tsp honey
  7. When quinoa is done, transfer to a mixing bowl and mix with chopped kale. Allow to cool to room temperature.
  8. Stir in with the quinoa:
    • 2 TBS orange zest , grated
  9. Peel and coarsely chop:
    • 6 small oranges
  10. When quinoa is cooled completely, gently stir in the oranges and cranberry mixture.
  11. Stir in:
    • 1/4 cup mixed nuts
    • 1/4 cup pomegranate arils
    • 1/4 cup mint, fresh , chopped
  12. Cover and refrigerate until ready to serve.
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North Melbourne  VIC  3051

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