Lunch | Shelley kamil

Fascia Friendly Food

February 13, 2023 By shelleyk

So what is Fascia and what exactly makes this meal so Fascia Friendly? Fascia is the fibrous Connective Tissue in our muscular skeletal system that not only gives our body shape, but surrounds our organs. Think of a wetsuit, almost like a layer of Fascial Tissue that lies beneath the skin surrounding the entire body, made up of Collagen, Elastin, Connective Tissue Cells and Water. Fascia is our largest sensory organ, even larger than our skin. So how do we keep it nourished and hydrated? Here are a few key aspects of nutrition to incorporate in your diet.

The first thing to note, ensure you stay hydrated. Our connective tissue contains up to 70% water, so it needs plenty of it to stay hydrated. Protein is fundamentally the most important basic material of our Fascia. The body needs Protein to produce these fibres. And as the body can’t produce all the Essential Amino Acids itself, an adequate intake of Protein provides the Amino Acids the body needs for the production of connective tissue fibres. Free Range Eggs are an excellent source of Protein (if you are vegan, you will need to combine a selection of beans, legumes, quinoa nuts and seeds to ensure your body has adequate Protein). Eggs are also a good source of Zinc an Essential Trace Element involved in Protein, Fat and Cell Metabolism.

Though you may see a big glass of Orange Juice pictured, it is not in fact the main source of Vitamin C in this meal. When we think Vitamin C, think C for Collagen. Collagen Synthesis in the Connective Tissue is dependant on us having sufficient Vitamin C. It acts as a kind of glue in the body that our cells use to hold all the fibres together. Though we will of course find Vitamin C in our glass of OJ, it is much higher in Veggies. Namely, Peppers, but also in the Cruciferous family, like the Broccoli and Spinach seen here (as well as in Citrus Fruit and Berries).

This meal is altogether nourishing not only for your Fascia but for your entire body. And ultimately healthy Fascia depends on an all over healthy lifestyle. From how you move to what you eat and how much you sleep. So remember a healthy life has so many benefits for you entire body, mind and soul xx

Green Veggie Omelette w/ Roast Veggie Salad
Recipe by Shelley Kamil
Serves 1

Ingredients
2 Free Range Eggs (organic where possible)
1/2 Zucchini, finely diced
1/2 Green Capsicum, finely diced
1/2 Leek, finely diced
1tsp Extra Virgin Olive Oil
For The Salad
1-2 Handfuls Mixed Greens / Spinach
3-4 Florets Broccoli
1/ Zucchini, sliced into rounds
1/2 Red Capsicum, sliced into strips
1/2 Carrot, sliced into rounds
1/4 Avocado Sliced
1tsp Extra Virgin Olive Oil
1tbs Balsamic Vinegar
Squeeze of Lemon Juice
Pink Himalayan Sea Salt to taste
Directions
1. Heat oven to 200degrees, line a baking tray with baking paper.
2. Toss the Salad Veggies (besides the Greens) in Extra Virgin Olive Oil. Spread the veggies evenly on baking tray (leave the Broccoli aside). Sprinkle with Sea Salt. Transfer to the oven. Bake for 25-30 minutes or until golden and crispy. Add the broccoli mid way through as it tends to char quickly.
3. Meanwhile, heat a small fry pan on medium heat, add 1tsp Olive Oil. Saute the Green Veggies.
4. Whisk the Eggs. Add to the sauted veggies. Pan fry Omlette until cooked through. Flip and cook for a minute or two until nice and golden.
5. Serve Roasted Veggies on a bed of Greens, dress with Balsamic, Lemon and Sea Salt. Along side Omelette and a side of Avo. Plus, a good glass of OJ xx

Roast Veggie Toast

June 4, 2022 By shelleyk

One of the best parts of Working form Home, being a Stay at Home Mama, or even just finding some time to Slow Down on the Weekend, is taking the time to prepare a really Nourishing, Soul Soothing Lunch. Warm food, especially in the Winter months, is considered optimal for digestion, in Ayurveda, the term Agni is used to describe your Digestive Fire. Warm foods help fire up your system aiding digestion, and placing less pressure on your gut. Add Gluten Free Toast to the mix and if you’re anything like me, you’ll feel light, nourished and satisfied from this very delicious healthy lunch option . My jam is putting them in the Oven right before I film a 25 – 30 Minute Workout, so they’re ready right on time. Easy, Fast and Heart Warming. Let me know if you try it and love it too xx

Ingredient List

1 Carrot, sliced
1/2 Zucchini, sliced
1/3 Red Capsicum, sliced
1 Tomato, cut into quarters
1tsp Balsamic Vinegar plus 1tbs
1tsp Extra Virgin Olive Oil
Pink Himalayan Sea Salt to taste
1tbs Sesame Seeds (Optional)
2 Generous Handfuls of Mixed Greens to Serve
2 Slices Gluten Free Toast
1/4 Avocado Sliced

Directions

Pre heat oven to 180degrees. Line a Baking Tray with Baking Paper
In a small bowl, mix the tomatoes, balsamic and sea salt.
Add the remaining Veggies to the Baking Tray, coat with Olive Oil & Sea Salt, mix well to combine. Add the Balsamic Tomatoes to the Tray. Sprinkle with Sesame Seeds and transfer to the oven.
Roast for 25 – 30 Minute, until golden. (Timing will vary depending on your Oven)
Assemble Salad, leaves & Avo. Toast the Bread.
Add Veggies to Salad and assemble Toast to your liking. And most of all, enjoy xx

Let’s Talk About Toast

December 23, 2021 By shelleyk

Chargrilled Veggies on Gluten Free Toast

Underrated, and often given a bad wrap, toast can be one of the easiest & most fulfilling lunch options. One of the most important things to take note of is your own dietary needs. For instance, of late, I’ve had to stay off Gluten (long story), so for me it’s all about the perfect Gluten Free option. Though in all honesty, in the realm of eating whole foods anyhow, I rarely eat much gluten. But it’s hidden, so there’s merit in being cautious – if your body so requires. Back to the point, look for nutritious, whole grain options that work for your body. Options that leave you feeling both satisfied and light. In other words, despite Toast’s slightly tarnished reputation, I’m all for it. My favourite is the Gluten Free Mattisse Buckwheat Sourdough, as pictured. Below is a fun Recipe to try. But any Roast Veggies of choice on Toast is almost always a winner in my books xx

Recipe

Ingredients

2-3 slices of Gluten Free or Wholegrain Toast of Choice

1 Grated Carrot

Mixed Leaves

1 Sliced Tomato

Chargrilled Asparagus Spheres in Extra Virgin Olive Oil

Sprinkle of Pomegranates

Squeeze of Lemon Juice

Pink Sea Salt to taste

Directions

Toast your Bread. Neatly assemble the remaining Ingredients a top, and enjoy xx

Red Quinoa, Roast Veggies, Tofu & Walnut Salad

October 16, 2016 By shelleyk

Because Sunday’s are best for prepping your grains and roasting your veggies, here’s a salad that will set you up for the healthiest week and some seriously nourishing lunches. Once you seperate the prep from the salad itself, this seemingly intricate little production is actually the simplest (and most delicious) way to throw together all the components required for a complete meal; protein, loads of fibre, good crabs and healthy fats. The perfect combination to nourish and sustain you through whatever life brings xx

Red Quinoa, Roast Veggies, Tofu & Walnut Salad
Recipe by Shelley Kamil

Ingredients
(Serves 2 generously)
To Prep
1/2 Head broccoli, chopped
1 leek, finely sliced
1 bunch asparagus, trimmed and chopped
Garlic Salt
1 cup cooked Red Quinoa
Sea Salt to taste
1 Small block Firm Tofu, cut to cubes
1tsp Zaatar
1tbs Sesame Oil
To Serve
2 Generous handfuls spinach, finely chopped
1 Lebanese Cucumber, finely chopped
1/2 Avocado, finely sliced
1/2 can organic chickpeas
12 walnuts, crushed
Juice of Half a lemon
2tbs Apple Cider Vinegar
2tbs Tamari

Directions
1. Prep what you can ahead of time. Pre heat the oven to 200degrees. Place the broccoli, leek and asparagus on a baking tray lined with baking paper, season with Garlic Salt and transfer to the oven. Bake for 10-15 minutes until slightly charred.
2. Heat 1tbs sesame oil in a medium sized skillet. Add the cubes tofu and cook for 3-4 minutes, until slightly golden. Add the Zaatar and Sea Salt, continue to cook for another 3-4 minutes, turning occasionally until golden and cooked.
3. To assemble the salad, divide the Shredded spinach between two serving bowls, top with cooked quinoa, diced cucumber and Apple Cider Vinegar, mix together gently. Add the roast veggies, tofu, chickpeas and avocado, mix together gently to combine. Drizzle each serving with Tamari, a good squeeze of lemon juice plus a sprinkle of walnuts and sea salt to taste.

Thyroid Health- Quinoa & Shaved Veggie Salad with Passion Fruit & Coconut Dressing

February 17, 2016 By shelleyk

A gorgeous client and fellow Health Coach inspired me to write this recipe when she found herself in a surprising predicament, recently discovering that she was suffering form a Thyroid disorder.

In an effort to support optimal thyroid health I’ve included some key nutrients. Selenium, the trace mineral found in in Brazil nuts, a mere 3-4 of these power packed babies will do the trick. Selenium is also found in spinach, plus there’s the Iodine in sea vegetables and sea salt. In keeping with the recommended gluten free diet I used chickpeas and quinoa for protein. In this case we’ve kept things vegan, however, selenium is also found in several animal products, which could easily be included for additional protein and sustained energy.

When we talk Thyroid issues, it’s important to acknowledge the impact of stress. The production of the stress hormone cortisol can suppress healthy thyroid function hence having a profound effect on overall thyroid health. So, I’ve topped this hard working salad off with a Calming Passion Fruit & Coconut Dressing. Energetically, passion fruits have calming properties, whilst their sweet and tangy flavor combined with the coconut sugar keeps this dressing refined sugar free.

Packed with nutrient dense veggies that are optimal for thyroid health like leeks, squash and zucchini, all bases are seemingly covered in one humble salad. Hope it’s a new found favourite for some of you out there xx

Thyroid Health
Quinoa & Chickpea Shaved Veggie Salad with Passion Fruit & Coconut Sugar Dressing
Recipe By Shelley Kamil

Ingredients

Serves 2
2 handfuls spinach leaves
2 handfuls sprouts
½ can organic chickpeas
2 yellow squash, shaved
1 zucchini, shaved
1 bunch asparagus, chopped and blanched
½ leek, finely sliced
1 cup cooked quinoa
1 sheet nori, cut to thin strips
6 brazil nuts
Dressing
Juice and pulp of one ripe passion fruit
1tbs apple cider vinegar
2tsp olive oil
2tsp coconut sugar
Pink Himalayan Sea Salt to taste

Directions
1. In a large mixing bowl combine all the dressing ingredients, besides the brail nuts. Mix to combine.
2. In a small mixing bowl, whisk together the dressing ingredients. Pour over the salad and mix together thoroughly.
3. To serve, transfer to serving bowls and sprinkle with 3-4 Brazil nuts per serving plus an extra drizzle of any remaining dressing xx

Come and get it!

Connect