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Leek and bean soup with cheesy bread

Leek and bean soup with cheesy bread


This tasty meal (Leek and bean soup) is another popular vegetarian recipe from the Healthy Food Guide.


At Valued Health Osteopathy we love eating delicious food, but most importantly, we love eating healthy meals. Who says food can’t be easy, tasty and delicious. This recipe out of the Healthy Food Guide (Leek and bean soup with cheesy bread) is hot, hearty and full of protein – what can be better on a cold winter’s night? This dish is high in calcium, fibre and iron so is great for a quick midweek meal. It serves 4 and only take 25 minutes to make. Have a look at the recipe below!


Leek and bean soup with cheesy bread. Valued Health Osteopathy, Osteopath Bentleigh EastServes: 4
Time to make: 25 mins

Ingredients

1 leek, white part finely chopped

2 cloves garlic, crushed

2 x 400g tins chopped tomatoes with roasted capsicum

2 x 400g tins cannellini beans, rinsed

2 cups shredded silverbeet

wholegrain baguette, quartered, then halved

1/2 cup grated 50% reduced-fat tasty cheese

4 tablespoons light sour cream

Instructions

Step 1.  Spray a large saucepan with oil and cook leek over medium heat for 4 minutes, until softened. Spray pan with a little more oil, add garlic and cook for 1 minute. Add tomatoes and 4 cups water. Bring to the boil, reduce heat and simmer, uncovered, for 10 minutes.

Step 2.  Meanwhile, preheat grill. Toast bread, sprinkle with cheese and grill again until cheese melts.

Step 3.  Add beans and silverbeet to pan and cook for 5 minutes, or until silverbeet wilts. Top soup with sour cream and serve with cheesy bread.

Variations

  • Make it gluten free: Use gluten-free bread instead of a wholegrain baguette.
  • Top soup with fresh basil before serving.

HFG tip

This Leek and bean soup is not suitable for those following a no-added-salt diet.


Nutritional Information (per serve)

  • Kilojoules 1,627kJ
  • Calories 389cal
  • Protein 22.4g
  • Total fat 11.7g
  • Saturated fat 5.1g
  • Carbohydrates 40.1g
  • Sugars 10.3g
  • Dietary fibre 21.6g
  • Sodium 1,165mg
  • Calcium 295mg
  • Iron 4.5mg

Our ethos at Valued Health Osteopathy in Bentleigh East is to make sure we all Move, Grow and Thrive. We are all for eating healthy yet delicious meals and immersing everyone in good health.  Who says food can’t be easy, tasty and delicious! Have a read of our VISION and MISSION statements to see what we are all about.


To make an appointment with one of our Osteopaths or Massage therapists call us on (03) 9570 9061 or book online HERE.


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Valued Health Osteopathy is conveniently located on Centre Road, Bentleigh East. We treat many patients from Bentleigh East, Bentleigh and surrounding suburbs including Carnegie, Caulfield, Oakleigh South, Oakleigh, Moorabbin, Brighton East, Brighton, Ormond, McKinnon, Cheltenham, Dingley Village, Beaumaris, Clarinda and Clayton.


References:

  • http://www.healthyfoodguide.com.au/recipes/2011/august/leek-and-bean-soup-cheesy-bread

Moroccan spiced eggs

Moroccan Spiced Eggs


This Moroccan spiced eggs recipe is one our favourite recipes from the healthy food guide.


At Valued Health Osteopathy we love eating delicious food, but most importantly, we love eating healthy meals. Who says food can’t be easy, tasty and delicious. This recipe out of the Healthy Food Guide (Moroccan Spiced Eggs) is a great vegetarian meal that dresses up your eggs and offers a high fibre, high protein alternative. It is also low in kilojoules and sodium as well as being dairy free. 👌 It serves 4️⃣ and only take 3️⃣0️⃣ minutes to make. Have a look at the recipe below!


Recipe Moroccan Spiced Egges, Valued Health Osteopathy, Health recipes, Wellness, Food, Nutrition, Osteopath Bentleigh East, Osteopath.

Serves: 4
Time to make: 30 min

Ingredients

1 red onion, thinly sliced

2 large red capsicums, thinly sliced

400g can no-added-salt four-bean mix, rinsed, drained

1 1/2 tablespoons Moroccan seasoning

2 x 400g cans cherry/chopped tomatoes in tomato juice

8 eggs

coriander sprigs, to garnish

4 large slices wholegrain sourdough, toasted, to serve

Instructions

Step 1 Spray a large, shallow frying pan (that has a lid) with olive oil and set over medium–high heat. Add onion and capsicums to pan; cook for 3 minutes, or until soft. Add four-bean mix and Moroccan seasoning to pan; cook, stirring, for 2 minutes, or until fragrant.

Step 2 Add tomatoes to frying pan with ½ cup cold water; bring to the boil, then reduce heat and simmer for 7 minutes, or until mixture is thick. Use the back of a spoon to make 8 small wells in tomato mixture. Crack 1 egg into each well, cover pan with lid and cook for 3–4 minutes, or until eggs have set to your liking.

Step 3 Divide spiced eggs and tomato mixture among serving bowls; garnish with coriander leaves and serve each dish with a piece of sourdough toast.


Nutritional Info

  • Kilojoules: 1,607kJ
  • Calories: 384cal
  • Protein: 24.4g
  • Total fat: 12.4g
  • Saturated fat: 3.4g
  • Carbohydrates: 38.6g
  • Sugars: 11.5g
  • Dietary fibre: 10g
  • Sodium: 495mg
  • Calcium: 102mg
  • Iron: 3.7mg

Our ethos at Valued Health Osteopathy in Bentleigh East is to make sure we all Move, Grow and Thrive. We are all for eating healthy yet delicious meals and immersing everyone in good health.  Who says food can’t be easy, tasty and delicious! Have a read of our VISION and MISSION statements to see what we are all about.


To make an appointment with one of our Osteopaths or Massage therapists call us on (03) 9570 9061 or book online HERE.


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Valued Health Osteopathy is conveniently located on Centre Road, Bentleigh East. We treat many patients from Bentleigh East, Bentleigh and surrounding suburbs including Carnegie, Caulfield, Oakleigh South, Oakleigh, Moorabbin, Brighton East, Brighton, Ormond, McKinnon, Cheltenham, Dingley Village, Beaumaris, Clarinda and Clayton.


References:

  • http://www.healthyfoodguide.com.au/recipes/2014/september/moroccan-spiced-eggs

A bit about Dr. Sarah Walsh (Osteopath)!

A bit about Dr. Sarah Walsh (Osteopath)!

Dr. Sarah Walsh (Osteopath) – Associate Osteopath at Valued Health Osteopathy in Bentleigh East.


Dr. Sarah Walsh, Osteopath, Osteopath in Bentleigh East near Bentleigh, Ormond, McKinnon, Oakleigh, Moorabbin, Carnegie, Caulfield, Cheltenham.

What got you in to Osteopathy?

When Dr. Sarah Walsh (Osteopath) was younger she played a lot of soccer; she was involved in development squads and played at state level. She ended up sustaining a number of injuries and after seeing a range of health professionals, she decided osteo was for me.


Do you play any sport now?

I still play soccer ⚽️ and I currently play for Bayside in the Women’s National Premier League. I also like to attempt to snowboard; I’m not particularly good at it but I love to go fast and try my best to avoid stacking it. 🏂


What else do you get up to when you’re not in the clinic?

If I’m not working or playing soccer, I’m most likely binge watching something on Netflix or planning my next holiday.


What’s your favourite place you’ve visited?

Probably Whistler in Canada. 🇨🇦 Not much of a culture shock but the mountains are stunning, and the snow is incredible.


Do you have any pets?

Yes, I have a dog called Monty and he is a whippet. Unfortunately, he has retired to the country with my parents, but I try to visit as much as I can.


It is a requirement at Valued Health Osteopathy  that all practitioners are registered with Osteopathy Australia (OA) and AHPRA (Australian Health Practitioners Regulation Agency).


To make a booking with Sarah at Valued Health Osteopathy either call (03) 9570 9061 or book online HERE.


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The team at Valued Health Osteopathy in Bentleigh East are here to help.

We are located at:

3/658 Centre Road, Bentleigh East, Melbourne, Victoria, 3165.

P: (03) 9570 9061

[email protected]


Valued Health Osteopathy, Osteopath Centre Road, Osteopath Bentleigh East, near Bentleigh, Ormond, McKinnon, Clarinda, Clayton, Moorabbin, Murrumbeena, Oakleigh, Oakleigh South, Carnegie, Caulfield, Brighton, Hampton, Beaumaris and Dingley.


Dr. Sarah Walsh (Osteopath)

Dr. Sarah Walsh

(Osteopath)

B.Sc.(Clin.Sc.) M.H.Sc.(Osteopathy)


Dr. Sarah Walsh – Associate Osteopath at Valued Health Osteopathy, Bentleigh East.


Dr. Sarah Walsh graduated from Victoria University with a Bachelor of Science (Clinical Science) and Masters of Health Science (Osteopathy).

Dr. Sarah Walsh is also a qualified dry needling practitioner.


Dr. Sarah Walsh, Osteopath, Osteopath in Bentleigh East near Bentleigh, Ormond, McKinnon, Oakleigh, Moorabbin, Carnegie, Caulfield, Cheltenham.


Sarah is a passionate and motivated osteopath who utilises a combined approach of hands on techniques and exercise rehabilitation to help patients return to optimum function. She is a firm believer in patient education and encouraging an active approach to each individual’s recovery.


Sarah has spent time abroad, both as a student and supervising osteopath, treating patients in India in private and public hospitals. There she was exposed to many different conditions and injuries, and worked in a collaborative team composed of surgeons, physiotherapists and other specialists. She has a particular interest in treating headaches and jaw pain, postural complaints, pregnancy related pain, neck and shoulder injuries, as well as lower back and hip pain.


Having grown up playing soccer at an elite level and working with various sporting teams, Sarah has a keen interest in treating sporting injuries. She completed her Masters on foot posture which has lead to a particular interest in treating lower limb injuries and understanding the bio-mechanics as to why they occur.


Sarah enjoys helping patients from all walks of life achieve their goals by providing treatment plans tailored specifically to each individual. She will be available for appointments Mondays, Wednesdays, Thursdays and Saturdays.


It is a requirement at Valued Health Osteopathy  that all practitioners are registered with Osteopathy Australia (OA) and AHPRA (Australian Health Practitioners Regulation Agency).


To make a booking with Sarah at Valued Health Osteopathy either call (03) 9570 9061 or book online HERE.


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Valued Health Osteopathy, Osteopath Centre Road, Osteopath Bentleigh East, Near Bentleigh, Ormond, McKinnon, Clarinda, Clayton, Moorabbin, Murrumbeena, Oakleigh, Oakleigh South, Carnegie, Caulfield, Brighton, Hampton, Beaumaris and Dingley.


Crunchy sesame chicken and noodles

Crunchy Sesame Chicken & Noodles


This Crunchy sesame chicken and noodles recipe is one our favourite recipes from the healthy food guide.


At Valued Health Osteopathy we love eating delicious food, but most importantly, we love eating healthy meals. Who says food can’t be easy, tasty and delicious. This recipe out of the healthy food guide (Crunchy sesame chicken and noodles) is not only high in fibre and protein, its also dairy free and diabetes friendly. The tangy marinade makes this a tasty meal and the added crunch adds depth to the dish. It serves four people and takes 30 minutes to make. Have a look at the recipe below!


Crunchy sesame chicken and noodles. Valued Health Osteopathy. Your local Osteopath in Bayside. Healthy food, delicious food, Osteopath in Ormond, Osteopath in Bentleigh, Osteopath in Cheltenham, Osteopath in Carnegie, Osteopath in Oakleigh, Osteopath in Beaumaris, Osteopath in Dingley, Osteopath in Cheltenham, Osteopath in Brighton, Osteopath in Clayton, Osteopath in Clarinda, Osteopath in Moorabbin

Serves: 4
Time to make: 30 mins, prep 15 mins, cook 15 mins


 Ingredients

1 tablespoon salt-reduced soy sauce

1 tablespoon oil

1 clove garlic, minced

1 teaspoon chilli flakes

1 tablespoon sesame seeds

500g chicken breast fillets, cut into strips

220g dried egg noodles

2 green onions, sliced

400g mushrooms, sliced

1 tablespoon ginger, minced

1 fresh chilli, sliced (optional)

1/2 head cabbage, shredded


Instructions

Step 1 Combine first five ingredients in a bowl. Add chicken and stir to coat. Set aside.

Step 2 Cook noodles according to packet instructions. Drain.

Step 3Place a frying pan over medium-high heat. Add chicken and marinade and stir-fry 8–10 minutes, until cooked though. Remove from pan and keep warm.

Step 4 Add onions, mushrooms, ginger and chilli to pan. Stir-fry for 2 minutes. Add cabbage and stir-fry until softened. Add chicken and noodles to pan. Stir to combine, then serve.


Variations

  • Make it vegetarian: Swap the chicken for tofu.
  • For more flavour, add some shredded snow peas and 1/2 cup chopped coriander.

  • Nutritional Info
  • Kilojoules: 1,870kJ
  • Calories: 447cal
  • Protein: 39g
  • Total fat: 14.3g
  • Saturated fat: 2.9g
  • Carbohydrates: 36.2g
  • Sugars: 4g
  • Dietary fibre: 8.9g
  • Sodium: 332mg
  • Calcium: 57.7mg
  • Iron: 2mg

Our ethos at Valued Health Osteopathy in Bentleigh East is to make sure we all Move, Grow and Thrive. We are all for eating healthy yet delicious meals and immersing everyone in good health.  Who says food can’t be easy, tasty and delicious! Have a read of our VISION and MISSION statements to see what we are all about.


To make an appointment with one of our Osteopaths or Massage therapists call us on (03) 9570 9061 or book online HERE.


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Valued Health Osteopathy is conveniently located on Centre Road, Bentleigh East. We treat many patients from Bentleigh East, Bentleigh and surrounding suburbs including Carnegie, Caulfield, Oakleigh South, Oakleigh, Moorabbin, Brighton East, Brighton, Ormond, McKinnon, Cheltenham, Dingley Village, Beaumaris, Clarinda and Clayton.


References:

  • http://www.healthyfoodguide.com.au/recipes/2010/october/crunchy-sesame-chicken-and-noodles