Category Archives: Food & Recipes

Creamy Roasted Beetroot Dip

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There are endless ways to enjoy this vegetable, roasted, blended into a soup, as a juice or grated and eaten raw.

Beetroots are a low fat, vitamin and mineral packed vegetable that contain powerful antioxidants. Get some into your diet by trying this delicious dairy free creamy roasted beetroot dip today.


  • 1 large beetroot (washed, unpeeled)
  • 2-3 garlic cloves
  • sprinkle of cumin seeds
  • water
  • 3/4 cup of cashews
  • salt & pepper to taste
  • Drizzle of olive oil
  • Basil


  1. Wash and chop the beetroot, place it on top of a sheet of foil, add bashed garlic cloves (unpeeled and whole), cumin, drizzle of olive oil and enough water to create steam and cook the beetroot.
  2. Lightly wrap and seal then cook in a hot oven 180 degrees until tender
  3. Once cooled, peel and roughly chop into your food processor or nutri-bullet, with the super soft and sweet garlic cloves (peeled).
  4. Add a few basil leaves (2-3), the nuts and blend until smooth and creamy then add salt to taste
  5. Adjust the consistency with a dash of water or olive oil

Wild Rice for Wild People

Wild rice is a type of edible grass dried and sold as a whole grain. The rice is a dark chocolate-like colour and has a nutty taste and texture. It’s an excellent low fat, high protein and high fibre grain and  I love it because it’s an alternative to regular rice and can be used to make many  hot and cold dishes. This recipe is one of my Summer salad versions.


  • 1 cup of wild rice (cooked according to packet instructions)
  • 2 cups of baby spinach leaves
  • 1 Lebanese cucumber, diced
  • 1 mango, diced
  • 1 small avocado, diced
  • 1/2 medium sized red onion, diced
  • large handful of flat leaf parsley, roughly chopped
  • 2 medium vine ripened tomatoes (de-seeded and diced)


Once the rice is cooked rinse under cold water using a sieve, and allow to cool.  Dice the remaining ingredients and toss them through the rice. Dress the salad with my classic versatile dressing.  Adjust the seasoning to taste and voila! Eat! Great addition for BBQ parties, to have with a tin of tuna at work or with a grilled steak for a simple but nutrient dense mid-week meal.

Vinaigrette Salad Dressing – this quantity will make enough for many meals.  I use a 320 ml jar.


  • Olive oil
  • White wine vinegar or fresh lemon juice (always 2/3 oil to 1/3 acid)
  • 1 teaspoon of Dijon mustard
  • 1 Garlic clove-mashed to a paste with a dash of sea salt
  • sea salt and freshly ground black pepper to taste


Throw it in a jar and shake

Variations – There are endless variations with this recipe and it completely depends of your own tastes.  Here are some of mine.

  • 1/2 teaspoon of  honey or agave nectar
    Replace lemon or white wine v w balsamic (I like the aged thick stuff)
  • Add a stalk of thyme or tarragon
  • Try macadamia, avocado or walnut oil for a change
  • Add capers or gooseberries

Carrot & Zucchini Salad

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This salad is quick and easy to prepare (grated and raw) and adds a zing to any lunch box, BBQ or picnic. It also tastes better the next day as the as the herby dressing is absorbed by the veggies.

Serves: a family of 4 with leftovers! Take it to work the next day.


  • 2-3 Carrots washed & unpeeled
  • 2-3 Zucchinis washed & unpeeled
  • Large handful of Dill
  • large handful of chives
  • 1/3 cup of Plain yoghurt ( I recommend a goat or sheeps milk yoghurt)
  • Sea salt
  • Juice of 1/2 a lemon
  • 1/2 garlic clove crushed into a paste with a sprinkle of salt


  1. Grate the carrots & zucchini (don't peel it) on top of each other into a large salad bowl, snip the chives on top.
  2. Make the dressing:- crush garlic into a paste and mix into yoghurt with squeeze of lemon juice and salt to taste, stir through chopped dill.
  3. Mix dressing through grated veggies, adjust seasoning if necessary and voila! That's it! Yummy.

Tip The yoghurt dressing will make the leftovers quite wet. To avoid this (just like making Tzatziki), place yoghurt in a clean Muslin cloth (or cheese cloth) and place over a bowl for a few hours or overnight... Then squeeze the water (the whey) out. Don't throw it out! This is good stuff. Just mix it up in jar with some more plain yoghurt and use it for your next dressing.

Healthy Avocado Dip

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I love avocados. They are the fattiest most delicious source of good fats I like eat guilt free. Avocados are high in monounsaturated fat (the good kind) as well as vitamin B6, vitamin K, folic acid and contain more potassium than bananas. They have a bunch of other vitamins too. Good fats in our diet are essential for vitamin absorption and as our bodies can't manufacture them we need to be sure we keep them coming in with our food.

This is my version of a healthy homemade avocado dip made with fresh ingredients. Once again, this is a great starter, picnic, entertaining, BBQ dish or afternoon tea snack at work with some veggie sticks.




  • 1 avocado
  • 3 tablespoons of low fat creme fraiche
  • 1 garlic clove mashed to paste with a little salt
  • sea salt to taste
  • lemon juice

Method Mash the avocado in a bowl with creme fraiche (to desired consistency), then add remaining ingredients and adjust seasoning to suit your taste. Serve with veggie sticks like capsicum, celery, carrot and cucumber.

Perfect afternoon or mid-morning snack at the office or for the kids at school.</p

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