Dr Henry Sztulman - GP, Holistic Doctor and Medicine, Gosford, Central Coast and Newcastle
Gosford   Ph: 4365 4747
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Heart Warming Chocolate!
Hi everyone. We received this fabulous recipe from a patient who swore that it helped her lose weight. It certainly does not add to it. In addition, the taste and flavour are so fabulous that you will never look at Nestle or Cadbury’s again.  Making it is quick, simple and exciting. Yummmm.

1.       Combine 1 ½ cups cocoa and ¼ tsp salt
2.       In a separate bowl mix
    a)      300gm of melted coconut oil
    b)      250ml of real maple syrup (if you use sugar it must be dissolved and is not as good as maple)
    c)      2 tablespoons of real vanilla essence

Note
  • To make coconut roughs just add lots of shredded coconut.
  • I also sometimes add different nuts such as slivered almond or macadamia nuts.
  • Cut up fresh cherries to add as a special treat.

When everything is mixed together pour into a container that is lined with baking paper

Place in fridge or freezer until hard (10-20min)

I keep it in the freezer

Enjoy
​

Israeli Salad

We came across this salad during our Middle East trip. It not only has a palate-lifting taste but, more importantly, is a great pre-biotic. In other words, it supports the multiplication and well-being of the healthy gut bacteria and thus has numerous benefits for digestion, immune function, energy and general health.

Ingredients;
3 capsicums- all different colours
3 Lebanese cucumbers
1 punnet cherry tomatoes
1 small Spanish onion
1 bunch parsley

Peel the cucumbers and finely chop all veggies.

Dressing:
Juice of 1/2 lemon, pepper,
1 large clove garlic, crushed.
2 tablespoons balsamic vinegar
​

Protein Balls

The Importance of Protein Balls by Dr Henry Sztulman
Many people struggle with maintaining a healthy, protein-enriched food intake, especially when in a hurry or away from home. Most convenience foods we may reach for when hungry are high in salt, sugar, processed fats and simple carbohydrates, which are full of empty calories and provide only short term relief. All of these, in addition to adding unnecessary weight, also disrupt our gut bacterial balance.

Unbalanced gut microbiome is the basis of chronic inflammation and increased intestinal permeability (leaky gut), which in turn underlies most of our chronic illnesses; not just physical (such as heart disease, autoimmune disorders, allergies and a number of cancers) but mental health issues (especially depression) as well.

In our practice, we have created a yummy nutrient mix which is high in vegetarian protein and healthy essential fatty acids. This can be taken whenever and wherever we are.
​
In addition, many of our patients have various food intolerances, so we supply and use only carob vegetable protein extract which is hypo-allergenic. 

PROTEIN BALLS RECIPE
​Mix together a combination of any of the following:
Protein powder, almond meal, coconut, LSA, chia seeds, cocoa powder (optional but very tasty), sunflower seeds, pumpkin seeds, walnuts (broken up), cut up apricots.

Cut up dates (the amount will depend how sweet you like them) and cover with water, cook until soft, then mash. Into the date mix add cashew butter and tahini then mix all ingredients together and make into balls. Add a little water if too dry.

Protein balls – makes 25

Mix together:
1/3 cup pumpkin kernels
1/3 cup sunflower seeds
1 cup broken walnuts
1 dozen sliced dry apricots and/or figs
1/3 cup shredded coconut
2 Tbs LSA
2 Tbs chia seeds
1 Tbs flaxseed meal
½ cup carob protein powder
1 cup almond meal

Blend the following then add to dry ingredients
2 Tbs tahini
4 Tbs almond butter
6 fresh dates (slice, cover with water, and simmer 5min and pulp)

Make into balls and refrigerate.
​
ENJOY


9 Harrison St, Point Frederick NSW 2250
(4 minutes drive from Gosford & 9 minutes drive from Erina )
Servicing the Central Coast & Newcastle regions
To make an appointment call (02) 4365 4747
© 2022  Dr Henry Sztulman. All Rights Reserved.
Health Creation - Holistic Medicine
www.healthcreation.net.au