A truly remarkable man.

The Urban Remedy girls went on a very special kind of date earlier this week. We put on our Sunday best and ventured down to the Sydney Opera House to listen (avidly) to one of the great minds of nutrition. If you haven’t heard of him already, he goes by the name of Pollan. Michael Pollan.

Why is he so special? Well, probably because few people combine such a harmonious assortment of attributes and interests in such an easy-to-listen-to package. Pollan is first and foremost a journalist and a teacher but his area of expertise (and passion) is nutrition/health, and he brings to the table the so often missing ingredients of history, culture, government policy and sustainability. After all, nutrition without these key elements is like bread without butter, a roast without gravy, salad without dressing… you catch our drift.

Back to Pollan. One of his best works ‘Food Rules’ (which lays out some really simple but powerful guidelines to healthy eating) can be summed up in seven tiny but mighty words:

 “Eat food. Mostly plants. Not too much.”

We think they deserve a little elaboration:

Eat food.
If it doesn’t look like food (and your grandmother wouldn’t recognise it as food) it probably isn’t! Pollan wants us to eat food the way nature intended, food that’s alive, food that rots! And this means no need for additives, wonder ingredients or complicated production methods. Food is food. You shouldn’t need a dictionary to interpret the ingredients list.

Mostly plants.
This is self-explanatory. Eat mostly plants (this includes grains, nuts and seeds – non-refined of course). However, Pollan is not suggesting we avoid meat/protein altogether – on the contrary, he encourages sustainably-farmed and cruelty-free fish, free-range eggs, and/or moderate servings of organic meat. Remember to wash veggies thoroughly or if possible go organic. Even better still, grow your own!

Not too much.
Pollan’s least popular piece of advice. However, far from suggesting extreme calorie restriction (or counting), Pollan is simply inviting us to moderate and listen to our body’s needs. Instead of supersizing everything, we should focus on quality over quantity and learn to recognise when we are hungry or full. Our body will guide us to wellbeing if we listen closely enough.

And here are 5 handy tips to get you started:
1. Ask yourself where your food came from and how it was made
2. Make your own meals when possible, or buy them from a reliable source
3. Tune into your cravings – they could be telling you something!
4. Rediscover the pleasure of eating (it’s fun, let’s enjoy it)
5. Eat mindfully. Eating is an experience. There is no need to rush it.

Here's a link to our favourite Pollan book & to one of his many amazing talks.

Boost your immunity this Autumn!

It's that time of year when everyone starts to get sick. You can almost feel the cooler Autumn air climb into your chest and sinus cavities, setting up shop for the season. The tickle in your throat, the night-time cough, the runny nose. Your body is sending you signals, waving a white flag in surrender. But, do you actually take heed and listen?

There are a few simple acts of self-love that can really help you in boosting your immunity and staving off the worst of the season's colds. And the best bit, you won't have to reach for that dreaded and unnecessary dose of anti-biotics.

1) Thyme tea:
Thyme helps calm the non-stop coughing, soothing the throat and relieving headaches. Thyme is an expectorant, which means it helps to shift the mucous build up in the chest. Don't reuse the thyme, use a couple of fresh sprigs for each boil.

2) Hot water, lemon + manuka honey tea:
A classic remedy but one that works. The anti-bacterial honey, the alkalising lemon and of course the warming hot water make this the perfect combination to nourish, hydrate and flush out the flu.

3) Steam:
Boil a big pot of water, add in fresh thyme or eucalyptus oil. With a towel over your head and the pot, inhale the steam for a good 15-20 minutes. This will help break down the congestion.

4) Chicken soup:
The famous chicken soup. The natural anti-biotic. You'll want to cook up a big pot with chicken and bones. It's the fat which is anti-microbial and will give your body energy to heal. Add in lots of nourishing veggies: spinach, leek, kale, carrots, pumpkin, red capsicum, barley, parsley, thyme and a touch of chilli.

5) Sleep:
The best armour against colds and flus. Rest. Now isn't the time to push yourself. Rest, rest, rest. And if sleep doesn't come easily spend some quiet time at home, meditate, do some gentle stretches or wind down in a hot bath.

Don't wait until the last moment when it's too late. Take the time to switch into your body and notice the little clues it’s leaving you. With a little t.l.c you can hopefully skip the flu season altogether!

Take care,

Claire

We're having a winter makeover!

We love summer (except when it rains for weeks on end) but we also love the colder months, and why not... winter means cosy knits, scarves and mittens, boots in all their shapes and sizes, cute PJs, having an extra excuse to cuddle up under the doona... and (last but definitely not the least) the brand spanking new Urban Remedy winter menu. Yep, it's time to get excited folks. This one's a good'un.

From Sunday 6th May, we'll be dishing up 3 new breakfast smoothies, 2 gorgeous winter soups and our dessert smoothie has had a mini-makeover.

Check out the 10 winter juices, soups and smoothies below:

In the meantime, have a great Easter weekend and don't eat too much chocolate! ;)

A super yummy recipe for healthy pad thai!

This week, a super tasty recipe from the very lovely Claire Obeid – Sydney-based yoga teacher, holistic health coach, and creator of the Saha Space. Just quietly, we’ve managed to steal her for two days a week at Urban Remedy… so welcome Claire!

This recipe is so delicious and has such an unbelievable sauce that it almost feels naughty. But it's NOT. It's a dream for veggies and surprisingly meat eaters think this is the bee’s knees as well. You can enjoy this as a really healthy and satisfying dinner or even for lunch the next day at work!

So let’s get going…

Ingredients:
• 3 tbsp natural peanut butter (found in health food shops)
• 1 block tempeh or organic tofu
• 1 bunch kale
• 1 bunch asparagus
• 1 packet soba noodles
• 1 tsp dried chilli
• ¼ cup shoyu or /tamari, rice wine and mirin
• ¼  cup water
• 1 thumb sized portion fresh ginger root, grated
• 1 tbsp coconut oil
• 1 lemon


Preparation:
1. Place tempeh/tofu between paper towels with a chopping board resting above to squeeze out excess water
2. Prepare soba noodles as per instructions
3. In blender/food processor combine peanut butter, shoyu/tamari, ginger, rice wine, mirin, chilli, water (to thin out mixture)
4. Dice vegetables
5. Heat coconut oil and fry tempeh/tofu, add in veggies and noodles – toss to coat
6. Pour peanut marinade
7. Serve with lemon

Variations:
• For the meat-eaters who just can’t do tempeh/tofu, go for organic, free-range chicken
• For another veggie variation, add in bean sprouts and egg

Bon appétit!

The Ultimate Liver Cleansing Salad

Last week we dished up a Mini Detox Menu fit for a king (or mini-king). This week, a jumbo salad to cleanse your liver and tantalise your tastebuds… Enjoy!

Start with a supercharged salad base…
Mix 2-3 of the following delicious bitter and leafy greens: 
- Spinach
- Rocket
- Endives
- Dandelion leaves
- Mustard greens
- Watercress

Next, the bulk of your salad…
Choose as many of the following as you like:
- Grated white and red cabbage
- Grated carrot
- Grated apple
- Diced beetroot
- Sliced avocado
- Diced tomato
- Boiled egg, chopped in quarters
- Raw almonds, activated if possible
- Mixed beans and/or lentils (from the can if you don’t have time to soak)

If you have extra time…
Prepare the following the night before and throw them in the mix:
- Asparagus (lightly seared)
- Broccoli (raw or lightly steamed/sautéed fine)
- Brown rice or other wholegrain

Whip together a tasty little dressing…
We suggest making a bottle or jar (easy to shake and you can go back to it again and again):
- Olive oil
- Balsamic or apple cider vinegar
- Squeezed lemon, lime and grapefruit
- Crushed garlic
- Finely diced red onion
- Turmeric
- Dijon mustard if you like a kick to your dressing!

And now for the garnish…
Sprinkle with:
- Gomasio
- Seeds
- Fresh herbs

Serve with green tea, et voilà!

A super yummy recipe for ‘curry in a hurry’

This easy peasy recipe is bound to get your tastebuds sizzling. I’m addicted and make it almost every week in winter (it’s my get-back-on-track ‘curry in a hurry’ – perfect if you have been overindulging in chocolate and pinot gris… not that you would ever do that, of course!).


Ingredients:
• 1 can of light coconut milk
• 2 heaped tsp of green curry paste
• A splash of umeboshi plum vinegar (for flat tummies)
• 1 can of organic mixed beans
• A large handful of green beans
• ¼ of a winter squash
• A small handful of raw cashews
• Instant brown rice

Preparation: 5 mins
• Peel and roughly chop winter squash into fat chunks
• Top and tail green (runner) beans and chop in half
• Open cans and drain mixed beans
• Prepare instant brown rice

Cooking: 15 mins
• Place a wok or large pan on medium heat
• Mix the curry paste with a dash of coconut milk in the wok
• Add in the veggies, cashews and beans
• Throw in the rest of the coconut milk
• Add a splash of umeboshi vinegar (for that touch of MasterChef)
• Add rock salt and pepper to taste
• Simmer for 15 minutes, maybe 20
• Check that the squash and beans are cooked
• Serve on a bed of brown rice
• Add a sprinkle of gomasio if you’re feeling fancy
• Et voilà!

Serves: 
• 4 people OR
• 2 people twice (almost tastes better the next day!) OR
• 2 hungry people

Notes to the chef:
• You can use red or yellow curry paste if you prefer
• If you’re lazy like me, just use whichever veggies are left in your fridge. Sweet potato, baby corn and capsicum taste great in curries too.
•  If you’re not feeling the ‘veggie’ part, you can add organic chicken, organic beef, salmon fillets, or prawns.
• For those of you who like it hot (read: mouth on fire, eyes watering and sexy sweat beads trickling down your face) you can use up to four heaped teaspoons of green curry paste. I actually used five the other day! This is not for the faint hearted though. I grew up in Asia and I like a kick to my curry.

And there you go. A 20-minute, mouth-watering, tastebud-tingling thai veggie curry. If it’s Friday and you’re feeling naughty, it tastes beautiful with a glass of chilled pinot gris (and followed by a square of dark chocolate). Yum.

Enjoy xx

Are you full of beans?

Last week, we looked at the health (and environmental) benefits of cutting out meat and dairy for just one day per week. The facts are pretty astonishing. 

But if you do decide to give them up and have a Meatless Monday or a meatless any-other-day, where should you get your protein from instead?

Here are some suggestions to get you started:

• Free-range, organic eggs: 
Eggs are a complete protein, meaning they contain all of the essential amino acids.

• Milk alternatives:
- Nut milks
- Soy milk

• High protein grains: 
- Amaranth
- Buckwheat
- Kamut
- Quinoa
- Seitan
- Soba noodles
- Spelt
- Whole oats
- Wild rice

• Legumes and beans: 
- Adzuki beans
- Black beans
- Broad beans
- Butter beans
- Chickpeas
- Green beans
- Kidney beans
- Lentils
Click here for a full list of beans.

• Tofu and tempeh

• Nuts and seeds

• Nut butters:
Our favourite is ABC spread.
Almonds + Brazil nuts + Cashews = complete protein

• Seed butters:
- Sunflower seed spread
- Tahini

• Green veggies:
- Asparagus
- Broccoli
- Brussels sprouts
- Kale
- Spinach
- Watercress

Next week, we’ve got some super healthy, meat-free, high protein and carbon-friendly recipes for you. Stay tuned…