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From a series of recipes by Xali: Smoked Salmon, Spinach and Dill Omelette

This colourful omelette will have everyone satisfied. Create a super thin egg mixture and add plenty of herbs and lots of greens. Spinach is rich in antioxidants and is also considered a ‘cooling food’, which helps to combat inflammation and ease hot flushes. Serves: 2 Prep: 10 mins Cook: 10 mins Ingredients: Eggs - 4 whole Parsley, flat-leaf chopped - 2 tbsp Dill, fresh chopped + a few sprigs dill - 1 tbsp Pinch salt 2 whole Cracked black pepper - 1/2 tsp Olive oil - 2 tsp Smoked salmon - 4 pieces Spinach, fresh - 1 cup Sugar snap peas trimmed - 1/2 cup Asparagus spears sliced in half lengthwise - 8 whole Silverbeet finely shredded - 1/2 cup Method: 1. Whisk eggs with parsley, chopped dill, salt and cracked black pepper. 2. Heat oil in a medium sized skillet or omelette pan. Pour in egg mixture and cook over medium heat to set eggs for 4 minutes, then layer with smoked salmon and spinach. 3. Fold omelette over carefully in the pan and continue to cook for a further 3 minutes until the salmon has cooked and spinach wilted. 4. Meanwhile in a separate saucepan, steam or gently boil the sugar snap peas, asparagus spears and silverbeet for about 3 minutes, strain, pat dry and keep warm. 5. Transfer to a serving plate, add some fresh dill to garnish and serve with steamed greens. Image: Supplied

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From a series of recipes by Xali: Homemade sushi

This is a great meal to get the family involved. Prepare the ingredients and paté ahead of time and get ready for some hands-on fun! Pecans provide an abundance of organic pyridoxine (vitamin B6), essential for serotonin release and nervous-system health. Serves: 3 Prep: 30 mins Ingredients: Nori seaweed, sheet - 3 whole Sprouts, assorted - 1/2 cup Cucumber julienned - 1/8 whole Avocado sliced - 1/8 whole Tamari to serve - 1/8 cup For the paté Pecans - 3/4 cup Capsicum, red chopped - 1/2 whole Spring onion chopped - 1 1/2 whole Coriander, fresh chopped - 1/8 cup Chilli flakes - 1/8 tsp Salt - 1/8 tsp Cracked black pepper - 1/8 tsp Method: For the paté 1. Add pecans to the food processor and blitz until they are reduced to a medium crumb. Add the remaining filling ingredients and blend to a chunky pate. Do not over process. To make 6 rolls 2. Place nori sheet with ribbed-side facing upwards, shiny side facing down, and lines in nori perpendicular to you. 3. Spread the paté evenly over the sheet leaving the edge furthest away from you free from paté for roughly 1cm as you will use this to secure the roll. Make sure to cover each horizontal edge or you might end up with end pieces without much filling. 4. Lay vegetables horizontally in the lower half of the sheet. Start rolling with the edge closest to you. Roll tightly, yet gently away from you. Secure the roll by adding a bit of water to the free edge furthest from you. 5. With a sharp knife, cut the roll in half. Slice each half into three or four bite-sized piece. 6. Repeat the process for the remaining ingredients. Slice into rounds and serve with a side of tamari. Image: Supplied

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From a series of recipes by Xali: Cream of mushroom soup

A simple and ultra-creamy soup that is full of flavour and will leave you satisfied. This recipe is not only great for winter but it’s also medicinal - eating at least 1 clove of garlic a day can help balance your hormones, prevent the effects of hot flushes, and enhance the body’s immunity. Serves: 2 Prep: 20 mins Cook: 45 mins Ingredients: Olive oil - 2 tbsp Onion, brown diced - 1/4 whole Garlic clove minced x 3 Thyme, fresh leaves - 1 1/2 tsp Mushrooms, brown or white sliced - 4 cup Mushrooms, Portobello or specialty, sliced - 2 whole Tamari - 1/8 cup Mustard, seeded - 1 1/2 tsp Coconut milk full fat - 200 ml Tofu, silken cut into about 12 cubes *it will be soft to handle - 150 gm Spinach, fresh - 2 cup Chives, fresh snipped - 1/8 cup Parsley, flat leaf chopped - 1/8 cup Salt to taste - 1/4 tsp Cracked black pepper to taste - 1/8 tsp Method: 1. In a large stockpot over medium heat, heat olive oil, add onion, garlic and thyme until translucent and fragrant, about 12 minutes. 2. Add half of the chopped mushrooms and tamari and cook down on medium-high heat, covered for about 10 minutes. This will allow the mushrooms to release their water. 3. Add the remaining mushrooms and cook covered for another 10 minutes. 4. Remove the lid and add coconut milk, vegetable stock, cook for another 10 minutes uncovered to reduce liquid. 5. Drain the tofu while still in the pack, then cut into 12 cubes. Gently add to mushrooms and heat through for about 5 minutes, stirring occasionally, allowing the flavours to combine. 6. Just before serving, fold in the spinach gently until wilted. Ladle into serving bowls. 7. Serve with chives and parsley, season with salt and black pepper to taste, and serve hot. Image: Supplied

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From a series of recipes by Xali: Easy Cheesey Egg muffins

Xali is Australia’s first training, dietary and wellness program to cater to women going through biological changes with a focus on perimenopause and menopause. Created by Northern Rivers resident Naz de Bono, Xali is a daily personalised program that provides workouts, recipes, education and support to women based on the 4 pillars of Move, Eat, Learn & Connect. Xali’s in-house Clinical Nutritionist, Samantha Gowling has shared some recipes to fight the winter blues that are available through the Xali platform. Easy Cheesy Egg Muffins Prepare these muffins ahead of time and enjoy a quick and easy breakfast for the week! Eggs are rich in iron and Vitamin D, are a great source of protein and have been linked to reducing cholesterol levels during menopause. Serves: 4 Prep: 20 mins Cook: 20 mins Ingredients: For the basil pesto Basil, fresh - 2/3 cup Pine nuts - 1/3 cup Garlic clove minced x 2 Olive oil - 1 1/3 tbsp Parmesan cheese grated - 1/3 cup Lemon juice of - 2/3 whole Salt - 1/8 tsp Cracked black pepper - 1/8 tsp For the muffins Spinach, frozen thawed - 166 2/3 gm Eggs - 4 whole Olives pitted, chopped - 1/3 cup Sundried tomatoes diced - 1/8 cup Thyme, fresh, sprigs leaves only - 1 1/3 whole Salt - 1/8 tsp Cracked black pepper - 1/8 tsp Goat cheese crumbled - 1/8 cup Pesto see recipe - 1/8 cup Thyme, fresh leaves to serve - 1/8 tsp Method: For the muffins 1. Preheat the oven to 170°C. Set frozen spinach aside to defrost about 1-2 hours before. 2. Grease a 12 hole muffin pan with oil or butter or you can use cupcake patty pans to line the muffin pan if you have them. 3. Squeeze out excess moisture from the spinach and set aside. 4. In a food processor, add eggs, olives, sun dried tomatoes, thyme, salt and pepper and blitz for a few seconds to combine. 5. Divide the drained spinach and goat cheese, evenly in the prepared muffin pan and pour in the egg mixture. Top with a small dollop of pesto. 6. Bake in the oven for 20 minutes or until cooked through. Remove from the oven and serve or let them cool completely before storing in the refrigerator for up to 3 days. For the basil pesto 7. In a food processor or blender combine basil with pine nuts and garlic. 8. Add lemon juice and then the oil slowly and process into a paste. 9. Season with salt and pepper to taste. 10. Store in the fridge in an airtight container for up to 7 days.

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From a series of recipes by Xali: Flax and Chia with Nuts, Yoghurt & Berries

Food & Wine

From a series of recipes designed by Xali: Iceberg Lettuce with Miso Avocado Dressing

Food & Wine

From a series of recipes designed by Xali: Crunchy Wombok & Nut Salad

Xali is Australia’s first training, dietary and wellness program to cater to women going through biological changes with a focus on perimenopause and menopause. Created by Northern Rivers resident Naz de Bono, Xali is a daily personalised program that provides workouts, recipes, education and support to women based on the 4 pillars of Move, Eat, Learn & Connect. Xali creates recommendations for women bursting with energy but also provides options for the days when they want to pull back. Crunchy Wombok & Nut Salad Wombok is also known as Chinese cabbage, napa cabbage or siu choy. It belongs to the family Brassicaceae, commonly known as the brassica or mustard family. This is a great recipe if you have wombok on hand and you will also need to have a batch of our Cashew Cream Mayo available too. Serves: 1 Ingredients: ● ¼ wombok, shredded ● 1 whole celery stick, finely chopped ● ¼ red capsicum, finely shredded ● ¼ cup walnuts, finely chopped ● ¼ cup raw cashews, roughly chopped ● 1 ½ tbsp cashew sauce ● 1 tsp black sesame seeds ● ¼ tsp salt ● ¼ tsp cracked black pepper ● Edible flowers to garnish Method: 1. Combine shredded wombok, celery, red capsicum, cashews and walnuts in a large bowl. 2. Fold in 1 tbsp Cashew Cream Mayo and toss well. 3. Smear remaining Cashew Cream Mayo onto a serving plate. 4. Top with salad and sprinkle with black sesame seeds, season with salt and crackled white pepper and garnish with edible flowers. Cashew Cream Mayo: If you have never tasted a plant-based nut sauce or cashew cream, you are in for a treat - and it's really easy too! *This recipe requires about 24 hours including soaking and fermenting time. Ingredients: ● 2 cups raw cashews, soaked 1 hour minimum ● ¾ cup water ● 1 tsp probiotics, powder from 1 capsule ● ½ tsp white miso paste, or to taste ● 1 tsp salt, or to taste Method: 1. Soak the cashews for at least 1 hour, but no more than 4. Do not over-soak them as they can become slimy and may discolour. Drain the cashews in a colander, pat them dry with a paper towel. 2. Place soaked cashews in a high-speed blender, add a little water, the probiotic powder (discard the outer capsule) and white miso paste. 3. Note that if stored too long, the cashew cream may split and become watery, so I usually store for around 3 days, maybe 4! 4. Blend all ingredients until silky smooth. You might need a little more or less water, just don't make it too runny. it should be the consistency of thick cream. 5. Transfer to a glass bowl or jug, cover with a tea towel or cheesecloth then leave to culture for 24 hours at room temperature out of direct sunlight. 6. The next day check the flavour, season with plenty of salt to flavour, you will be surprised how much salt you need, so enjoy this in moderation. 7. Use immediately or transfer to a sterilsed jar, seal and chill for up to 3 days. Check the flavour each day as it will continue to ferment. Image: Supplied

Food & Wine

From a series of recipes by Xali: Seared Tuna with Asian Slaw Sesame & Naz’s sesame Dressing

Xali is Australia’s first training, dietary and wellness program to cater to women going through biological changes with a focus on perimenopause and menopause. Created by Northern Rivers resident Naz de Bono, Xali is a daily personalised program that provides workouts, recipes, education and support to women based on the 4 pillars of Move, Eat, Learn & Connect. Xali creates recommendations for women bursting with energy but also provides options for the days when they want to pull back. As women experience biological changes, the way they exercise needs to be adapted. A shift in hormones means women have a higher risk of injury and Naz has created a library of workouts with this in mind. Seared Tuna with Asian Slaw & Naz's Sesame Dressing. Serves 1 Ingredients: ● ¼ whole red capsicum, finely sliced ● ½ cup wombok or white cabbage, shredded ● ½ cup sprouts, assorted ● 1 whole spring onion, finely sliced ● ½ tsp peanut oil ● 1 whole tuna fish steaks (about 160g each, about 2cm thick) ● ⅛ tsp salt ● ⅛ tsp cracked black pepper ● 1 tbsp Naz’s sesame dressing ● 1 tsp pickled ginger, shredded ● ½ tsp sesame seeds, white ● ⅛ whole nori seaweed sheet, very finely shredded Method: 1. In a medium bowl, place red capsicum, wombok or white cabbage, sprouts of your choice and spring onions. 2. Heat a grill pan over medium-high heat. Brush both sides of tuna with oil, season, and cook until medium rare, about 3-5 minutes either side, depending on your preference. 3. Remove tuna from the pan, allow it to cool enough so you can break up the fish in your hands. 4. Transfer the cooked tuna to the bowl with the salad, then toss with Naz’s Sesame Dressing the place into a serving bowl. Top with pickled ginger, white sesame seeds and very finely shredded nori seaweed. Naz's Sesame Dressing. Everyone always asks for this one, so here it is! The toasted sesame oil really gives it a unique and more-ish flavour! Having a big batch of this on hand assures more delicious salads and avoid any premade nasty dressings and sauces! Keep it in your cupboard, take it to work but be careful all your friends will want some! Naz. Yields: about 300 ml Serving size: about 10 ml per person Ingredients: ● 125ml sesame oil, toasted ● 10ml apple cider vinegar ● 7 ½ ml tamari ● 1 garlic clove, to taste ● ½ tsp chilli flakes ● ⅛ tsp salt, to taste ● ⅛ tsp cracked black pepper, to taste Method: 1. Add all the ingredients into a blender and blend on high for 1 minute. 2. Pour over your fresh salads, steam vegetables or use as a marinade. 3. Store back in a sealed bottle out of direct sunlight or chill. Use within 7 days. Image: Supplied

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From a series of recipes designed by Xali: Sauteed silverbeet with celery and toasted pine nuts

Food & Wine

From a series of recipes designed by Xali: Baked Barramundi with lemon and assorted greens

Baked Barramundi with lemon and assorted greens Xali is Australia’s first training, dietary and wellness program to cater to women going through biological changes with a focus on perimenopause and menopause. As women go through menopause they often experince tummy bloating from a change in hormones. Pickled foods are great to help reduce bloating, as fermented foods nourish the lining of your stomach. This recipe was designed by award-winning clinical nutritionist, Samantha Gowing to help woman reduce symptoms of tummy bloating as they are going through menopause. Prep: 20 mins Cook: 15 mins Yields: 1 serve Ingredients: 2 tsp macadamia, olive or peanut oil ½ bunch asparagus, trimmed  1 cup spinach ½ cup silverbeet 200 gram Barramundi, or other white fish Salt Cracked black pepper ½ lemon, cut into wedges Method: 1. Preheat the oven to 170 C. 2. Line a small baking dish with baking paper. 3. Place asparagus, spinach and silverbeet on the baking dish, top with fish and drizzle with oil and season. 4. Bake for 15-20 minutes, check fish is cooked through by flaking gently with a fork. 5. Transfer to a serving plate and serve with wedges of fresh lemon. Image: Supplied

Food & Wine

From a series of recipes designed by Xali: Pickled carrots and dill

Xali is Australia’s first training, dietary and wellness program to cater to women going through biological changes with a focus on perimenopause and menopause. As women go through menopause they often experince tummy bloating from a change in hormones. Pickled foods are great to help reduce bloating, as fermented foods nourish the lining of your stomach. This recipe was designed by award-winning clinical nutritionist, Samantha Gowing to help woman reduce symptoms of tummy bloating as they are going through menopause. Pickled carrots and dill Prep: 15 mins Yields about 2 cups Store 14 days Ingredients: 2 cups / 340g carrot, cut into ribbons or spiralised 1 tbsp fresh dill, snipped 1 tsp yellow mustard seeds 1 tsp salt 1 cup / 250ml white or apple cider vinegar Method: 1. In a large glass jar or storage container arrange carrot and dill. 2. In a small saucepan over a low heat, gently heat mustard seeds, salt, white or apple cider vinegar. Bring to a simmer to dissolve salt and influse mustard seeds. Cool then pour over carrots and dill in a glass jar. 3. Seal and store out of direct sunlight at room temperature. 4. Use after 3 days and within 14 days. Image: Supplied

Food & Wine

From a series of recipes designed by Xali: Blueberries with spiced quinoa

Xali is Australia’s first training, dietary and wellness program to cater to women going through biological changes with a focus on perimenopause and menopause. As women go through menopause they often experince tummy bloating from a change in hormones. Pickled foods are great to help reduce bloating, as fermented foods nourish the lining of your stomach. This recipe was designed by award-winning clinical nutritionist, Samantha Gowing to help woman reduce symptoms of tummy bloating as they are going through menopause. Blueberries with spiced quinoa Prep: 10 mins Store: chill 2 days Serves: 1 Ingredients: 1 cup white quinoa, cooked ½ cup blueberries ½ cup mixed nuts, chopped ¼ cup sunflower seeds ¼ tsp ground cinnamon ¼ tsp ground nutmeg Method: 1. Combine all ingredients In a bowl and serve with a side of yoghurt of your choice.

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From a series of recipes by Xali: Smoked Salmon, Spinach and Dill Omelette

From a series of recipes by Xali: Homemade sushi

From a series of recipes by Xali: Cream of mushroom soup

From a series of recipes by Xali: Easy Cheesey Egg muffins

From a series of recipes by Xali: Flax and Chia with Nuts, Yoghurt & Berries

From a series of recipes designed by Xali: Iceberg Lettuce with Miso Avocado Dressing

From a series of recipes designed by Xali: Crunchy Wombok & Nut Salad

From a series of recipes by Xali: Seared Tuna with Asian Slaw Sesame & Naz’s sesame Dressing

From a series of recipes designed by Xali: Sauteed silverbeet with celery and toasted pine nuts

From a series of recipes designed by Xali: Baked Barramundi with lemon and assorted greens

From a series of recipes designed by Xali: Pickled carrots and dill

From a series of recipes designed by Xali: Blueberries with spiced quinoa

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