FACT FILE
RECIPE
Chicken, Buckwheat & Roast Veggie Salad Serves 6 INGREDIENTS
• 4 organic skinless chicken breast fillets, halved horizontally • 1 teaspoon Organic Road ground turmeric • 500 g pumpkin, peeled, seeded and chopped into 3 cm pieces • 1 red capsicum, seeded and chopped • 2 leeks, trimmed, washed and chopped • ½ bunch kale, leaves removed and torn into bite-sized pieces • 200 g activated buckwheat, rinsed and drained • handful of activated almonds and pumpkin seeds, chopped Dressing: • 2-3 tablespoons pomegranate juice • 2 teaspoons maple syrup or raw honey • 2 garlic cloves, crushed • 3 cm piece ginger, peeled and grated • 2 cm piece fresh turmeric, grated, or ⅙ teaspoon organic ground turmeric • Celtic salt, to taste METHOD 1. Preheat oven to 200 O C or 180 O C fan-forced. 2. Line a large baking tray with baking paper. Place pumpkin, capsicum and leek on tray, drizzle with oil and sprinkle with salt. Roast for 35-45 minutes or until vegetables are tender. 3. Combine dressing ingredients in a jar and shake well. Set aside to allow flavours to develop. 4. Bring a saucepan of salted water to the boil. Add buckwheat, reduce heat and simmer until al dente. Drain, rinse under cold water and set aside. 5. Heat a large frypan over medium-high heat. Lightly brush chicken with extra oil, season with turmeric and salt, and pan-fry for 4 minutes each side or until cooked. Slice chicken and cover. 6. To assemble • 250 ml extra virgin olive oil • handful fresh herbs, minced salad, pour dressing into a large bowl, add chicken and kale and toss well. Add vegetables and buckwheat and toss again. Serve topped with nuts and seeds. Recipe and image provided by nutritionist Lara Hope Reynolds. Lara is a passionate cook, university qualified Nutritionist, and certified meal planning coach. After years of working in the culinary world and contributing to top Australia magazines and TV shows, she's now focused on helping you achieve your health goals!
Have you got questions about this important antioxidant ? Naturopath Margaret Leedham has the answers. Quercetin
Quercetin is a natural substance found in fruits, vegetables and grains. A powerful antioxidant, it combats free radical damage, supports immune function, reduces inflammation and eases allergy symptoms. Key health benefits • Antioxidant protection: Free radicals are harmful molecules, generated as by-products of pollution, toxins and UV radiation, that damage body cells. By countering this damage, quercetin reduces inflammation in the body, which is linked to chronic health conditions, including arthritis, asthma and heart disease. Lowering inflammation also improves post-exercise recovery times. • Boosts immunity: Quercetin enhances both the innate (immediate) and adaptive (long-term) immune response, making it easier for the body to resist colds, flu and other infections. Quercetin also regulates inflammation, so the body does not overreact to harmless triggers. • Eases allergies: A natural antihistamine, quercetin stabilises the mast cells which release histamine during an allergic response, thereby calming symptoms like a blocked nose, itchy eyes and skin rashes. Quercetin is
helpful for reducing common hayfever reactions to pollen, dust or pet dander. (Note: Seek immediate medical attention for life-threatening allergic reactions.) • Quercetin Supports: healthy blood flow and blood vessel function by regulating histamine and reducing inflammation. It can aid with issues like varicose veins, nosebleeds, and poor circulation. By improving nitric oxide, quercetin helps relax blood vessels, maintain healthy blood pressure, and promote cardiovascular health. Quercetin and Histamine Are your histamine levels too high? Histamine is a naturally occurring substance in the body which plays an important role in the immune response. However, some people may experience too-high levels of histamine, which can trigger headaches, digestive problems and anxiety. Elevated levels of histamine may be caused by certain foods, including fermented, pickled or preserved foods, aged cheeses, processed meat and canned fish. Keeping a food diary will identify triggers, and supplementing with quercetin may help. Seek advice from your healthcare professional before starting any new supplement, or staring a new diet, especially if you have underlying health conditions or are taking medications.
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ISSUE 73 • 2025
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