Lunch/Dinner + Accompaniments + Breakfast + Desserts
+ Drinks + Remedies + Baking
1. Lunch/Dinner
Lentil, Beetroot, and Hazelnut Salad
1 cup Puy lentils, rinsed, 3 cup filtered water,
sea salt, 3 cooked beetroot (cut into small cubes),
2 spring onions (finely sliced), 2 tablepoons hazelnuts,
(roughly chopped), A handful of fresh mint and one
of fresh parsley, roughly chopped.
For the ginger dressing:
3/4-inch cube of fresh ginger, peeled and roughly chopped, 6 tbsp olive oil, 1 tsp Dijon mustard, 1 tbsp apple cider vinegar, pinch of sea salt and black pepper.
For the salad:
1. Put lentils in a saucepan, cover with water, bring to a boil the reduce the heat and simmer for about 15–20 minutes until all the liquid has evaporated.
2. Once the lentils are cool, add the beetroot, spring onions, hazelnuts & herbs.
3. For the dressing, put the ginger, mustard, oil and vinegar in a bowl and, using a hand-held blender, blend until combined.
4. Drizzle the dressing over the salad and serve.
Lentils and beetroot increase the fiber content, while the hazelnuts provide extra protein and vitamin E (antioxidant). Lentils are high in protein. Beetroots contain high amounts of betaine which is anti-inflammatory and antioxidant.
Fruit, Nut & Seed Salad
SALAD – lettuce, spinach, pear, apple, orange, avocado, celery, blueberries, mixed chopped nuts (walnuts, almonds, Brazil nuts, pecans, mixed seeds (chia, flax, pumpkin, sunflower)
VINAIGRETTE – 2 tbsp avocado or extra virgin olive oil, 2 tsp lemon juice (or apple cider vinegar), 2 tsp chopped fresh parsley. 1 tsp mustard, sea salt and black pepper to taste.
Nuts and seeds are a rich source of protein, fiber, and omega-3. They also contain many vitamins and minerals including vitamin E, B vitamins, magnesium, phosphorus and copper.
Spinach is an excellent source of vitamin K as well as being a source of magnesium, calcium and phosphorus.
Pears and apples are a good source of fibre and are high in vitamins C and K, as well as potassium and antioxidants.
Blueberries are a good source of manganese, potassium and vitamins C and K1. They also contain iron, calcium, magnesium and zinc as well as vitamins E and B6, and antioxidants.
Celery contains vitamins A, K, and C, plus minerals like potassium and folate.
1 cup cooked quinoa (cooled)
4 small oranges
1 celery rib (finely chopped)
20 g Brazil nuts
¼ cup fresh parsley
1 scallion
2 tomatoes
For the dressing
Juice from above oranges, ½ tsp lemon juice, ½ tsp fresh ginger (grated), 1 tsp white wine vinegar, 1 small clove garlic, minced, ½ tsp salt, ¼ tsp black pepper, pinch cinnamon
Juice 2 oranges and add to your mini blender or food processor.
Add the rest of the ingredients for the dressing and blend until smooth.
Cut 2 oranges into bite size pieces and add them to a medium size mixing bowl.
Add the rest of the ingredients, including the dressing, and stir until well combined.
Serve immediately, or keep in the refrigerator until ready to serve.
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Quinoa contains lots of protein, nutrients and fibre. Fibre can prevent or treat constipation and helps you feel full longer (helping with weight loss). It also helps with cholesterol and blood sugar levels, lowering your risk of diabetes and heart disease.
Brazil nuts are high in selenium, magnesium and potassium - Brazil nuts may reduce inflammation, support brain function, and improve your thyroid function and heart health.
Citrus fruits (orange, lemon, lime, grapefruit) are full of vitamin C, an important antioxidant which also helps renew other antioxidants in the body.
Celery contains vitamin C, beta carotene, and flavonoids. It’s also a good source of phytonutrients, which have been shown to reduce inflammation in the digestive tract, cells, blood vessels, and organs.
Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer.
Wild Salmon Veggie Bowl
2 carrots 1 large courgette
2 cooked beetroot, diced
2 tbsp balsamic vinegar dill
1 small red onion, finely chopped
280g poached or canned salmon
2 tbsp capers in vinegar, rinsed
STEP 1 - Shred the carrots and courgette into long strips with a julienne peeler or spiralizer.
STEP 2 - Stir the beetroot, balsamic vinegar, chopped dill and red onion together and spoon on top of the veg. Flake over chunks of the salmon and scatter with the capers and extra dill.
Mackerel contains omega-3 which is anti-inflammatory and neuroprotective .
60g chopped onion, 1 egg, 125 ml mayonnaise, 2 tsp Dijon mustard, 1/2 tsp honey,
1/2 lemon (zested), salmon, 1 baked/boiled potato, 100g spinach, 25g breadcrumbs,
2 tbsp grated Parmesan, black pepper, 6 tbsp olive oil.
[1] Fry onions, wilt spinach and let cool.
[2] Mix the onions & spinach with the egg, mayonnaise, mustard, and lemon zest in a bowl.
[3] Add the cooked salmon and potato, mixing gently after each addition.
[4] Form the mixture into 12 small patties.
[5] Combine the breadcrumbs, parmesan and pepper, and coat the patties in the topping.
[6] Heat 3 tbsp of the oil in a large saute pan over a medium heat, and cook the salmon cakes in batches until golden, about 3 to 4 minutes per side. Alternatively, bake them in the oven to lower their saturated fat content.
> Make the patties ahead of time, and freeze immediately for future dinners.
> to make salmon cakes gluten-free, use gluten-free breadcrumbs or almond meal to combine.
Healthy Chips
1. Oven Chips
4 Medium sized Maris Piper potatoes
Olive Oil
Salt & Black Pepper
Preheat your oven 220C.
1. Parboil for 5 mins. Remove and drain immediately.
2. Toss your chips in olive oil, Himalayan salt and pepper.
3. Place your chips in a single layer on a baking sheet. Bake for 10 mins
4. Remove from the oven and turn chips over - to ensure even browning.
2. Sweet Potato Chips
4 sweet potatoes , cut into large chips
3 - 4 tbsp olive oil
1 tbsp cinnamon
Heat oven to 200C/fan.
1. Toss the sweet potato chips with oil and cinnamon
2. Transfer to a roasting tin - as single layer and bake for 30-40 mins, until crisp.
3. Celeriac Chips
2 celeriac
3 - 4 tbsp groundnut or olive oil
1 tbsp curry powder
1. Pre-heat your oven to 230C. Peel the celeriac and cut into fat chips.
2. Blanch the chips for 2 mins, drain and toss in toil, curry powder and sea salt.
3. Spread over a baking sheet and cook in the oven for about 30-35 minutes.
Spiced chicken, spinach & sweet potato stew
Stew:
3 sweet potatoes, 1 tbsp olive oil, 500ml chicken broth /stock, spinach, 8 chicken thighs (skinless/boneles)
Paste:
2 onions, 1 red chilli, 2 lemons, 1 tsp paprika 400g can tomatoes, thumb-sized piece ginger grated
Top: pumpkin seeds, toasted
1/ Put the sweet potato in a saucepan and simmer in boiling water for 10 mins.
2/ Put all the paste ingredients in a food processor and blend until very finely chopped.
3/ Put the spinach in a large colander and pour the sweet potatoes and their cooking water over it to drain the potatoes and wilt the spinach at the same time. Leave to steam-dry.
4/ Return the saucepan to the heat, then add the oil, followed by the spice paste. Fry the paste for about 5 mins until thickened, then add the chicken. Fry for 8-10 mins until the chicken starts to colour. Pour over the stock, bring to the boil and leave to simmer for 10 mins, stirring occasionally.
5/ Check the chicken is cooked by cutting into one of the thighs and making sure it’s white throughout with no signs of pink. Season with black pepper, then add the sweet potato. Leave to simmer for a further 5 mins. Meanwhile, roughly chop the spinach and add to the stew.
6/ Scatter over the pumpkin seeds.
Seafood Stew
400g can chopped tomatoes 1 tbsp olive oil
1 tsp fennel seeds 2 garlic cloves 2 carrots
2 skinless salmon fillets 2 celery sticks
85g shelled king prawns 500ml hot fish stock
1/ Heat the oil in a large pan, add the fennel seeds, carrots, celery and garlic, and cook for 5 mins until starting to soften.
2/ Tip in the leeks, tomatoes and stock, season and bring to the boil, then cover and simmer for 15-20 mins until the vegetables are tender and the sauce has thickened and reduced slightly.
3/ Add the fish and prawns and cook for 3 mins more until lightly cooked.
Lentil Soup
1L bone broth or chicken/vegetable stock
150g red lentils. 3 stalks of celery.
4 cloves garlic. 2 onions.
1 tsp turmeric. sea salt & black pepper
Mix of carrots / broccoli /cauliflower / red peppers /onions / leeks etc
1. Heat oil in a medium soup pot and saute onion and celery for 2 minutes.
2. Add vegetables, cook and stir for a minute.
3. Add broth, lentils, garlic, turmeric, salt, and pepper to taste.
4. Bring to a boil and simmer for 20 minutes. Blend when cool.
Carrot, Fennel and Ginger Soup
1 tbsp extra virgin olive oil
1 clove garlic 1 small onion
1 rib celery 1 bulb fennel.
1 1/2 pounds carrots 1 tbsp fresh ginger
4 cups chicken/veg stock
1/2 teaspoon ground coriander
1/2 tsp ground ginger sea salt & black pepper
1/ Add olive oil, garlic, onion, celery, fennel, carrots & ginger. Saute for 10 minutes.
2/ Add stock, bring to a boil, then cover and lower heat to a gentle simmer. Let simmer for 30 minutes, until all vegetables are soft and tender.
3/ Remove from the heat. Add coriander and ginger. Let cool slightly and puree in a regular blender until very smooth.
2. Accompaniments
Kimchi
Healthy Dips / Spreads
1. Humus
400g tin chickpeas (drained & rinsed),
2 tbsp tahini, 1 lemon (juice & grated rind),
½ tsp sea salt, 2 garlic gloves (finely chopped),
1 tbsp paprika, 3 tbsp extra virgin olive oil, water.
Blend chickpeas, tahini, garlic, salt, lemon, olive oil,
paprika – add water slowly until correct consistency.
Serve with drizzle of olive oil, some whole chickpeas,
coriander and sprinkle of paprika.
2. Ratatouille
2 aubergines, 3 - 4 courgettes, 2 onions,
1 green, 1 red & 1 yellow pepper, 2 tsp paprika,
4 large tomatoes, 1 tin tomatoes, olive oil,
3 cloves of garlic, (optional -2 tsp maple syrup).
Add splash of olive oil to frying pan or wok.
Fry onions slowly until soft and add garlic.
Chop tomatoes and add tin of tomatoes.
Chop aubergine and courgette into 2cm pieces,
peppers into strips and add to pan. Add paprika
and simmer for 20 mins (until all veg is soft).
Ratatouille can be served cold as a dip (as is or blitzed), part of a salad with quinoa or brown rice and blitzed and served as a gazpacho soup. It can also be served hot as a stew (add chickpeas, beans or potatoes), added to brown rice or wholemeal pasta or used as a sauce for fish/chicken.
3. Guacamole
2/3 ripe avocados, ½ red onion finely chopped,
1/2 tomato deseeded and chopped,
small bunch coriander chopped,
1 mild red chilli chopped (optional),
juice of 1 lime, sea salt and black pepper.
Cut avocados into small pieces and smash half, add onion, tomato, chilli and coriander.
Pour over lime juice and season with sea salt and pepper. Chill.
(Davina’s 5 Weeks to Sugar Free (Davina McCall))
4. Roast Beetroot
300g beetroot, 2 tbsp extra virgin olive oil,
1 garlic glove (finely chopped/pressed),
1 tsp cumin, 3 tbsp Greek yoghurt,
squeeze of lemon juice, sea salt and black pepper.
Roast beetroots (wash, dry (leave skin on) – 180C for 45 to 60mins, when cool enough to handle => rub off skins and chop roughly.
Put into blender with ev olive oil, garlic, cumin and Greek yoghurt – blitz until smooth. Taste and season as required, add squeeze of lemon juice.
(Davina’s 5 Weeks to Sugar Free (Davina McCall))
Vinaigrette
A small bowl of rocket, dandelion, spinach or chicory leaves with vinaigrette dressing before lunch and dinner
is an excellent way to support digestion, balance blood glucose and reduce cholesterol.
SAUERKRAUT (by www.thehappypear.ie)
The word “sauerkraut” is from German Sauerkraut which literally means “sour cabbage.”
We're using a method known as lactic acid fermentation to naturally ferment our cabbage but the beauty of this method is that it’s so easy to apply and it works with virtually all vegetables and fruit.
This fermentation process traditionally was used to preserve veg throughout the year but we love it as more bacteria = great probiotics.
Ideally, sauerkraut is therefore made from cabbage harvested in Autumn with fermentation taking place during the winter months.
INSTRUCTIONS
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Remove the first couple of layers of cabbage, if they're looking a little sad…keep them as they're going to be used as a plug later on, to keep your ferment under the liquid (VERY important)
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Slice and chop your cabbage as finely as possible, making small bitesized pieces. Be sure to weigh how much cabbage you're using, so you can apply the 2% rule to your salt. Here we used 400g of cabbage and therefore we needed 8g of salt!
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Transfer the measured cabbage and salt into a big bowl and give them a really good massage. You want the cabbage to start releasing its liquid. You can even use the bottom of your mason jar to give it a good old bang and release even more liquids!
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Carefully put your salty cabbage mixture into your jar and press down with your finger-tips to leave a little room at the top of the jar. Pour water directly over it until all the cabbage it's just submerged. Place the leaves that were put aside earlier on top to plug it and keep all the veg under the liquid. Some people prefer to close the jar, we prefer to leave it slightly open. Make sure to date it! Leave for 3-5 days before opening and enjoying!
3. Breakfast
Overnight Oats
Overnight oats are a great way to balance blood glucose and reduce cravings. They are packed full of protein, complex carbs and fibre as well as many nutrients including B vitamins, magnesium, calcium and iron.
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250g rolled porridge oats
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500ml almond milk
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100g flaked almonds
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50g chai and freshly ground flax seeds
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50g sultanas, raisins or chopped dates
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4 oranges segmented and cut into small pieces (add any juice as well
Add everything to a bowl, mix well, cover and leave overnight. The next day, loosen with a little more almond milk if needed.
I divide the mixture into jam jars, keep 3 in fridge (for next 3 days) and freeze some. put frozen ones into fridge the night before you want to eat them and they'll be fine to eat the following morning.
You can also top with berries, seeds, nuts, yogurt or a drizzle of honey!
Buckwheat and Chai Seed Porridge
1 cup buckwheat
2 tbsp nut butter
½ cup gluten-free oats
2 tbsp chia seed
5 cups almond milk
1 pear / apple (grated)
1 tsp ginger
1 tsp cinnamon
½ tsp nutmeg
[1] Put the buckwheat and oats in a bowl and cover with 2 cups of almond milk.
[2] Put the chia seeds in a separate bowl and add 1 cup of the milk. Soak both overnight.
[3] Drain the buckwheat and oats in a fine sieve then rinse well.
[4] Place the chia seeds with the milk in a medium saucepan along with the remaining 2 cups of milk, the buckwheat and oats, grated pear and apple, all the spices, nut butter.
[5] Cook over a low heat for about 30 mins, stirring often until thick and creamy, adding more milk to keep it soft and honey to taste.
MIXED BERRY COMPOTE
500 g mixed frozen berries grated zest and juice,1 orange, 2 tsp cornflour, 1 tbsp water and honey to taste.
Oat Porridge with Berries
1 cup steel cut oats
3 cups coconut milk
1 tbsp maple syrup if needed
Topping – berries, almonds, chai / flax / hemp seeds
[1] Add coconut milk and oats to a saucepan over medium-high heat and bring to a boil.
[2] Reduce the heat to a simmer for approximately 25 mins.
[3] Add maple syrup.
[4] Serve with berries, nuts/seeds (or a handful of granola), a splash of kefir etc
Oats are high in a type of fibre called beta-glucans (important prebiotic for the gut bacteria) which may reduce diabetes-related inflammation and obesity.
Prebiotics help the healthy gut bacteria to flourish, which can help reduce inflammation.
Berries are high in antioxidants, and blueberries are especially high in anti-inflammatory polyphenols called anthocyanins.
Gingerbread Pancakes
Servings: 4 people
Ingredients
225g buckwheat flour. 1 tsp ground cinnamon. ½ tsp ground ginger.
Pinch ground nutmeg. 1 tsp baking powder. Pinch baking soda. Pinch of sea salt.
1 flax egg (1 tbsp flaxseed meal or ground raw flaxseed with 3 tbsp water).
300ml non-sweetened dairy-free milk (oat or coconut works well). 4 tbsp black treacle.
3 tbsp coconut oil, melted
Compote
450g mixed red & black fruit ( blueberries, raspberries, blackberries, red currants, plums, cherries) 1 apple. 1 cinnamon stick. 2 star anise. 1 inch of fresh ginger, sliced in half
4 cardamom pods, crushed. 2 cloves. Juice of 2 large oranges, peel the zest into strips from one. Zest of ½ lemon. 4 tbsp tart apple juice, cold pressed
Garnish
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Coconut yoghurt. Fresh Mint
Instructions
Make the compote
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Place the cinnamon, star anise, cardamom, cloves, ginger, orange and apple juice in a saucepan. Add splash of water & gently heat to a simmer to allow the flavours to infuse.
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Quarter and core the apple and slice the quarters. Add the apple, berries and zests into the pan, put a lid on and continue to simmer gently, letting the fruit break down and the mix to thicken, approximately 15-20 minutes. (Stir regularly to prevent the fruit catching. Add a little water if too much liquid evaporates away).
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Remove the spices and strips of zest, taste & add a squeeze of lemon juice if too sweet.
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If you’re not using the compote straight away, allow to cool and store in an airtight container in the fridge for up to a week. For best results make the day before to let the flavours intensify.
For the pancakes
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Make the flax egg: whisk the flaxseed & water, and leave to thicken for 5 mins.
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Beat the wet ingredients (including the flax egg) together in a small bowl.
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Mix all the dry ingredients together in a large bowl. Create a well in the middle and beat in half the wet ingredients to create a smooth thick batter. Whisk in the remaining wet ingredients until just combined.
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Leave the batter for 15 – 30 minutes so the raising agents can create air pockets.
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Heat a large frying pan on medium heat and add enough coconut oil to cover the base of the pan lightly. Pour a small ladle’s worth of batter into the centre of the pan and lift the pan in a circular motion to spread the batter.
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When bubbles start to appear and the edge of the batter has set, flip the pancake over. Cook for another minute.
by Chef and Nutritionist Francesca Klottrup for the ICSA-accredited
Natural Chef Diploma Courses at the College of Naturopathic Medicine (CNM)
4. Desserts
CHIA SEED PUDDING (Vegan)
One 13.5-ounce can light coconut milk
3 tablespoons chia seeds
3 tablespoons pure maple syrup
1/2 cup fresh pineapple chunks
2 medium kiwis, peeled and sliced
1/4 cup blueberries
2 tablespoons roasted almonds, chopped
[1] Stir together the coconut milk, chia seeds and maple syrup in a medium bowl.
[2] Divide the mixture evenly among four 8-ounce glass jars.
[3] Screw on the lids, and refrigerate overnight, covered, to allow the seeds to plump and the mixture to thicken into a loose pudding.
[4] Arrange the pineapples, kiwis, blueberries and almonds in separate layers on top of the pudding.
[5] Cover with the lid and keep refrigerated for up to 1 day.
Chia seeds are a great source of omega-3, plant-based protein, and fiber. Choose a favorite fruit to go with it. Use a dairy-free yogurt, such as coconut to make it vegan.
Protein Balls
2 tbsp coconut oil
2 tbsp cocoa powder unsweetened
1/2 cup natural sunflower / pumpkin seed butter
1/4 cup chia seeds
1 tsp vanilla essence
1 tbsp maple syrup
1/3 cup unsweetened shredded coconut
1/ Melt coconut oil.
2/ Put all ingredients "except melted coconut oil, maple syrup & coconut" into a bowl and mix.
3/ Add melted coconut oil & maple syrup and mix until combined. Place the mixture in the fridge for 30 minutes to allow the chia seeds to soak up the excess liquid and the coconut oil to set.
4/ Spread shredded coconut out onto a flat dinner plate or tray.
5/ Take one heaped tablespoon of the mix and roll it into a ball in the palm of your hand.
6/ Roll the ball in the shredded coconut until coated and place on a tray lined with baking paper.
7/ Place the tray in the refrigerator for 1 hour, or until the balls have firmed up.
Keep them in the fridge - they will keep for a week.
Adapted from https://www.myketokitchen.com/keto-foods/fat-bombs-recipes/
5. Drinks
Golden Latte
One of the best ways we can help ourselves to feel warmer from within is to improve circulation through what we eat and drink. Spices such as cayenne, turmeric, black pepper, cinnamon and ginger, can warm our core body temperature.
Ingredients
- 500 ml almond/coconut milk - 2 tsp turmeric
- ½ tsp cinnamon - ½ tsp ginger - pinch nutmeg
- pinch ground black pepper - raw honey to sweeten
1. Gently warm milk in a small pot on the stove
2. Add spices and mix through for 1 minute
3. Add teaspoon of raw honey to sweeten
BEETROOT JUICE
2 (small) roasted beets
1 apples
1 cup pineapple chunks
1 frozen "Flu Shot" (see previous article)
1 cup water
Blend - add more water / sieve if desired.
Beetroot - fibre, folate, manganese, potassium, iron, and vitamin C - improves blood flow, lowers BP, and increases exercise performance.
Apple - fibre and antioxidants - lower risk of diabetes, heart disease, and cancer - promote weight loss and improve gut and brain health.
Pineapple - vitamin C, manganese, and enzymes to aid digestion - boosts immunity, lowers cancer risk, and improves recovery time after surgery.
Chlorella and Pineapple Smoothie
Ingredients:
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1 cup coconut water
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1/2 cup fresh or frozen pineapple chunks
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1/3 small avocado
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1/4 cup yogurt (preferably full-fat variety)
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4-6 fresh basil leaves
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1 teaspoon chlorella
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1 teaspoon chia seeds or chia seed gel
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1 teaspoon maca
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1 teaspoon bee pollen
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Squeeze of lemon juice, about 1 teaspoon (really important)
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A dash of Himalayan pink salt (substitute another high quality salt such as Celtic sea salt)
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A little honey, maple syrup, or stevia to sweeten (optional)
Preparation:
Place all of the ingredients into your high-speed blender and blend for 30s until nice and smooth.
(from healthy smoothiehq.com)
Power Smoothie (with magnesium-rich foods).
1 glass coconut milk
2 tbsp ground flax seeds
1 banana
1 cup frozen berries
handful of spinach
1 avocado
honey / maple syrup to taste
Blend in smoothie maker.
This is an excellent post-exercise or after-school snack.
Coconut milk is rich in electrolytes such as magnesium and potassium, as well as vitamin C and folate.
Flax seeds are a healthy source of protein, fibre and omega-3 fatty acids as well as B vitamins, magnesium, copper and selenium.
Bananas have good amounts of pectin (prebiotic, soluble fibre), antioxidants, magnesium, potassium, B vitamins, copper and vitamin C.
Avocado has fibre, omega-3, beta carotene and magnesium, potassium, vitamins Bs, C, E and K.
Berries are good sources of fibre, antioxidants, magnesium, manganese, and vitamins Bs, C and K1.
Spinach is high fibre, vitamins A, Bs, C and K, as well as minerals such as magnesium, calcium and iron.
A Healthy, Non-Alcoholic Mulled Wine
Get into the festive spirit with this non-alcoholic mulled wine that tastes delicious and is also good for you! It contains an abundance of minerals, vitamins and antioxidants that boost energy, prevent cell damage and support the body against disease.
Juicing fresh, organic seasonal fruits and vegetables provides an excellent source of nutrients. Get into the festive spirit with this non-alcoholic mulled wine that tastes delicious and is also good for you! It contains an abundance of minerals, vitamins and antioxidants that boost energy, prevent cell damage and support the body against disease.
Ingredients
250ml fresh pomegranate juice. 250ml fresh cranberry juice. 100ml fresh apple juice.
250 ml fresh orange juice. 2 cm ginger root. 3 cinnamon sicks. 1 tsp cloves. 2 star anise. 2 cardamom pods. 1 pear sliced. 10 blackberries.
Optional garnishes = Cranberries, rosemary, cinnamon sticks, orange slices
Instructions
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Add the pomegranate, cranberry, apple and orange juice into a large saucepan and gently warm through on a low heat for a couple of minutes.
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Then add the ginger, cinnamon, cloves, stair anise, cardamom pods and slices of orange, pear and blackberries. Bring to a very low simmer, stir, add a lid and turn the heat down to very low and heat through for 30 minutes.
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Strain using a fine sieve. Discard the spices but keep the orange slices to garnish.
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Serve warm, pour into mugs and top with chosen garnishes.
Source: Ylenia Margareci, Vegan Natural Chef CNM Student
Juice for 2-day fast
2 stalks celery 5 sprigs parsley 2 stalks kale 2 stalks Swiss chard
1 beetroot bunch spinach 1 apple 8 carrots
1 thumb ginger 1/2 lemon
- Ideally use only organic produce.
- Juice all ingredients.
Drink three times daily, plus water.
Excellent for detoxification, alkalising and reducing blood pressure.
6. Remedies
Juice for Migraines
Bronchitis Remedy
Onion Thyme Manuka Honey Combo:
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Finely chop 1 onion and 2–3 sprigs of fresh thyme (must be fresh as you need the essential oils) and place in a clean glass jar.
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Cover with Manuka honey (or any raw honey) and let sit for a minimum of 1 hr.
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Take 1 tsp hourly until symptoms subside.
Onions — contain phytonutrients & vitamin C that support immunity; tsulphur compounds are mucolytic.
Thyme — antimicrobial, expectorant.
Manuka (any raw) honey — antibacterial, anti-inflammatory, soothing
Garlic Honey
6 garlic cloves 6-8 tbsp raw (local) honey
1/ Smash and finely chop garlic cloves
2/ Put in glass jar and leave for 15 mins
3/ Cover with honey and stir well. Add more honey if necessary.
4/ Leave for 3 days.
> quick and easy way to give your immune system a helping hand!
> honey is hydrophilic and pulls water out off fresh herbs.
> use local, raw honey if possible.
> if honey crystallizes => heat gently in a bowl over water bath until liquid.
This will keep indefinitely!
!Caution! Not for children under two or used in excess if you have diabetes !
Quick and Easy Flu Shot!
2 lemons, 2cm fresh ginger, 1 tsp turmeric, 1/4 cup water.
Peel lemons, remove seeds & chop.
Cut 2 cm ginger and remove skin.
Put into blender with turmeric and water- blitz for 2 mins.
Pour into ice-cube trays and freeze.
Take one “flu-shot” each morning and add 1/2 cup of hot (not boiling) water!
(You can add raw honey to taste but I honestly don’t think it needs any!)
Green Smoothie
(for blood-glucose balance)
250ml unsweetened almond or coconut milk
1 tbsp ground flaxseed 1 tsp maca powder (optional)
pinch ground cinnamon 1 medjool date , stoned
1 small ripe banana handful spinach or kale
1 tbsp almond butter
Method
Pour milk into a blender, then add the ground flaxseed, maca powder and cinnamon.
Add the remaining ingredients then blitz until smooth.
Pour into glasses and serve immediately.
If you do make it the night before you might notice that the flavours change slightly.
A squeeze of lemon juice will help prevent oxidation and stop it going brown.
Always store in a sealed jar in the fridge to preserve the nutrients as much as possible.
Prepare the fruit and veg in advance and freeze immediately in portion-sized bags. In the morning tip the frozen ingredients into the blender with your liquid and whizz.
Digestion-enhancing Juice
This smoothie can be used regularly and is also good to use
during a detox. Cabbage is one of the most potent digestive
aids and great for juicing as its nutrients are highest when raw.
It helps rid the colon of waste and prevents constipation and
fluid retention. It is also high in the amino acid, L-glutamine,
which can help reduce inflammation in the digestive tract and
restore the integrity of the gut lining.
4oz of cabbage handful of watercress 3 pears 1 stick of celery. 1 tsp spirulina
Juice all the fruit and vegetables and then blend with the spirulina.
Celery is high in potassium which helps to reduce fluid retention. It contains good levels of antioxidants such as vitamin C which help protect against damage to our cells in the digestive tract.
Pears are a great source of soluble fibre which helps soften your stools, making them easier to pass through the digestive tract, helping to prevent constipation.
Watercress, a cruciferous vegetable, is high in sulphur which assists the liver in the detoxification process.
Spirulina has amazing antimicrobial properties that can destroy bacteria and viruses which can lower our immune system, 70% of which lives in our digestive system.
(by Sally Wisbey, CNM graduate)
7. Baking
Healthy Porter Cake
1cup butter 1 cup dates 2 tbsp maple syrup
12 oz Guinness 1 cup sultanas 1 cup raisins
1/2 cup pineapple (tinned fine). pinch of salt
1 orange, zest of only. 3 eggs, beaten
1/3 cup buckwheat flour (gluten-free)
1 tsp baking soda. 1 tsp baking powder
1 1/2 tsp mixed spice. 3 eggs, beaten
1/ Turn the oven to 175oC.
2/ Melt butter. Blend Guinness, dates and maple syrup and add to melted butter.
3/ Add sultanas, raisins, chopped pineapple (+ some juice) and orange zest to the wet ingredients.
4/ Sift the buckwheat flour, add the baking soda, baking powder, salt and spice and mix.
5/ Add the cooled down fruit and Guinness mixture to the flour and mix.
6/ Slowly add the beaten eggs and carefully incorporate into the cake batter.
Bake for just over and hour or until a knife inserted deep in the centre comes out clean.
Arabic Bread
Ingredients
1.5 cups buttermilk or kefir + ¼ cup water (in small saucepan)
2 tbsp unrefined caster sugar + 1 tbsp yeast (in mixing bowl)
¼ cup extra virgin olive oil + 1 egg white (in small bowl)
½ tsp sea/Himalayan salt
4 cups plain flour (OR 4 cups GF flour OR 2 cups plain flour and 2 cups buckwheat flour)
Method
1/ Put sugar and yeast into a bowl.
2/ Heat butter milk and water gently (don’t boil), add to sugar and yeast and whisk.
3/ Add egg white and olive oil to the mixture and whisk again.
4/ Add salt and whisk.
5/ Whisk in ¾ flour and fold in the rest with a spoon.
! It may look too fluid at this stage – that’s ok!
6/ Put onto board, sprinkle with olive oil (and some on hands) and knead until smooth.
7/ Put into bowl and sprinkle olive oil on top – cover and let rise for 1 hr (approx. double in size – I put in hot-press - this isn’t essential)
8/ After 1 hr, spread out and cut into 8-12 pieces.
9/ Roll into balls and flatten on baking tray.
10/ Cover again for 5 mins.
Turn on oven – heat to 220oC.
11/ Flatten again and brush with egg yolk and milk wash.
12/ Cover again and leave for ½ hr.
13/ Put in bottom of oven for 5 mins until starting to brown.
14/ Move to top until golden brown (around 5 mins).
15/ Turn down oven to 160oC and leave for around another 5 mins.
Tap bottom to check its hollow / cooked through!
Low FODMAP Muffins
by The Happy Pear
Easy to make and even easier to eat! These are great for anyone with a sensitive gut. They go great as a snack or as breakfast and also happen to be quite high in protein as we use almond flour and are gluten free so they tick a lot of boxes!
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180 g gluten free oats oats of choice
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140 g ground almonds
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2.5 tbsp ground flax seed
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8 tbsp water
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1 tsp baking powder
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1/2 tsp baking soda
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20 g flaked almonds
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2 tsp vanilla or almond extract
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120 g coconut oil/sunflower oil
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150 g maple syrup
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25 g blueberries or berries of choice
INSTRUCTIONS
1/ Preheat oven to 160º and line a 12 muffin tray.
2/ Make flax egg by combining 2 tbsp of ground flax seed and 6 tbsp of water. Set aside.
3/ Mix together all the dry ingredients, (only use 15g of the flaked almonds in the mixture, ground almonds, baking powder, baking soda, flaked almonds)
4/ Add the flax egg, vanilla extract, coconut/sunflower oil, maple syrup, most of the blueberries (keeping a few for decoration) to the dry ingredients and fold together.
5/ Divide mixture into the lined 12 muffin tray, sprinkle the remaining flaked almonds on top and put into the preheated 160º oven for 20 minutes or until golden.
6/ Remove from the oven and leave to cool. Decorate with a berry on top and enjoy!
Gingerbread Cookies
Author: Rebecca Baro
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1 ½ Cups Almond Flour
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¾ Cup Tapioca Flour
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¾ tsp Ground Ginger
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1 tsp Ground Cinnamon
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⅛ tsp Ground Cloves
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¼ tsp sea salt
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3 Tbl Coconut Oil (melted)
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2 ½ tsp Pure Maple Syrup
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3 tbsp Molasses
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½ tsp Vanilla Extract
Instructions
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Preheat the oven to 180oC. Line a baking sheet with parchment paper.
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Mix the almond flour, tapioca starch, ginger, cinnamon, cloves, and salt.
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Add the coconut oil, maple syrup, molasses, and vanilla and beat with an electric mixer until a thick dough forms (It will resemble wet crumbs that stick together when you pinch them with your finger). You may need to mix for a minute of two until the dough comes together.
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Combine the dough by pressing it together by hand, until it forms one large ball.
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Roll out the dough to a ¼" thickness and refrigerate for 30 mins.
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Cut out gingerbread man shapes and place the gingerbread men 1" apart on baking sheet.
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Bake cookies for 10-12 mins. Let cool and store in an airtight container. To keep soft while storing, add a piece of bread to the container or one of those clay bears soaked in water.
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Decorate with desired icing and toppings!
Note
If your mix is really dry & won't come together or if you like a softer cookie, try adding 1-2 egg yolks.
Chocolate Gluten Free Cookies
https://drjockers.com/chocolate-gluten-free-cookies/
10 cookies
Ingredients:
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1 pasture-raised egg
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1/2 teaspoon vanilla extract
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3 tablespoons cacao powder
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3 tablespoons Maple syrup
Instructions:
Step #1: Preheat oven to 320
Step #2: Place all ingredients in food processor or blender and blend until batter is mixed together
Step #3: Using your hands form dough into balls and place them on a baking sheet lined with parchment paper or a non-stick silicon baking mat.
Step #4: Using a fork and press down to flatten each cookie ball until about ½-inch thick
Step #5: Bake for about 10 minutes
Step #6: Let cool before eating
