bernadette bohan raw recipes for radiant living
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Notefromthepublisher
Thisbookiswrittenasasourceofinformationonlyandisnotintendedtobetakenasareplacementformedicaladvice.Aqualifiedmedicalpractitionershouldalwaysbeconsultedbeforebeginninganynewdiet,exerciseorhealthplan.
CONTENTSCover
TitlePage
NotefromthePublisher
INTRODUCTION
Whatareraw,livingfoods?
Shoppinglistforessentials
Equipmentforaraw,livingfoodskitchen
NUTRITIOUS,FRESHJUICES&DRINKS
Immune-boosterJuice
SimplyApple&Lemon
Cleanse&HealJuice
Carrot,Apple&LemonZinger
YummyMummyJuice
Nature’sTonic
Sweet&RefreshingMojito
BlissfulVirginMocktail
Sugar-freeLemonade
SoothingTeas
TheLowdownonWheatgrass
BREAKFASTS,SMOOTHIES&MILKS
Lean&GreenSmoothie
Moo-freeShake
GetUp&GoShake
Resveratrol-richShake
Sugar&SpiceDelight
Dairy-freeYoghurt
Energy-boostGranola
Full-of-fibrePorridge
PowerfulQuinoaPorridge
Wheat-freeBreakfast
HOT&COLDSOUPS&APPETIZERS
SuperSeaweedSoup
NurturingPeaGreenSoup
PoshSoup
SweetcornChowder
Beta-caroteneSoup
DeliciousMelonGazpacho
VitaminDStuffedMushrooms
Potassium-richCelery‘Salt’
RAW&COMFORTDISHES
No-cheeseParmigiano
Raw-inspiringLasagne
Carb-freeSpaghettiwithSweetPepperPastaSauce
Stir,Don’tFry
DeliciousTacos
BetterThanTuna
RoastedGarlicCottagePie
One-potStew
PizzaTime
Hot&SpicyCurry
PastaallaCarbonara
Why&HowtoSprout
FRESHSALADS&SIDES
Cucumber,Avocado&RawMayo
Feel-greatSproutedSalad
ZestySproutedSalad
Anti-inflammatorySalad
CaesarSaladwithCreamyDressing
Dill-iciouslyStuffedPeppers
Omega-richWraps
QuickParsnipRice
GarlicSweetPotatoMash
Low-carbGarlicMash
Immune-boostingSpinach
SpinachSaladwithGarlicMushrooms
HEALTHY,NUTRITIOUSSNACKS&DIPS
CrackersAboutCrackers
Heart-friendlyPesto
LovelyTapenade
RedPepperSalsa
SmokedChipotleHummus
Good&CrunchySeedSnacks
AmazingCrackers
Lip-smackingOnionCrisps
PowerhouseNibbles
SnackAttack
S.O.S.Crisps
Salt&PepperCrisps
Sweet&TangyLeftovers
SweetPotatoCrisps
YUMMYTREATS&SWEETS
NutsAboutIceCream
Divine&DecadentTiramisu
BerryN-iceCream
LemonMeringuePie
Dairy-freeCrèmeChantilly
EnergyBars
Guilt-freeCookies
Mammy’sHome-madeBread
Nature’sSexySecret
WalnutBonbons
SweetIndulgence
LotsofLovelyHearts
No-sugar,No-cheese-cake
Not-so-naughtyButNicePies
IScreamSneakyIce-Pops
TheSweetestThingSyrup
WhyITakeSupplements
Resources
AlsobyBernadetteBohan
Acknowledgements
Copyright
AbouttheAuthor
AboutGill&Macmillan
INTRODUCTIONFIFTEENYEARSAGOlifedealtmeasevereblow:Iwasdiagnosedwithcancerforasecondtime.Itwasafinalwake-upcall.Itmademefocus,andpromptedmetotakemassiveactiontochangemylifestyle–nobutsandnoexcuses.Inowhadthemotivation,desireandwillpower,butrequiredtheknowledge.Commonsensetoldmethatfoodmustplayanimportantroleinhealthandhealing.Foodcanbesopowerful.Wecaneasilyseeandfeelthedetrimentaleffectsfoodcanhaveonourbodiesthroughweightandevensicknesswhenourdietispoor.Instinctivelyweallknowhowwellwefeelwhenweeathealthily.Foodkeepsusalivefromthecradletothegrave.SoImadeitmybusinesstofindoutwhatfoodsmakethebodyfunctioncorrectly.Lookingback,IhonestlythoughtIwasleadingahealthylifestyle;Iatefruitandvegeveryday,neversmokedandhardlydrankapartfromaglassofwinewithmymeals.Ohyes,Iwasoneofthe‘alittlebitofwhatyoufancywilldonoharm’brigade.ButhereIwasfacingcancerforasecondtimein12years.Itwastimetowakeupandupmygame.
Thoseofyouwhohavereadmypreviousbookswillhavesharedmyjourney.Idevouredbooks,attendedseminarsandlectures,oftentravelingabroadtryingtomakesenseofitall.Theprocesswaslongandpiecingtheinformationtogetherwasattimesarduous,particularlywhentheinformationwascontradictory.ItwasduringthisperiodthatIpromisedmyselfIwoulddomybesttohelpothersinasimilarpositioninthefuture.Ibelievethemostimportantdecisionyoucanmakeistotakecontrolofyourhealth.Whenyouspendtimepreparingthefoodsthatfuelyourbody,youareopeningthedoortorealhealth.Mostpeopletellmethatmakingchangestohealthierfoodsseemsoverwhelmingastheyaresousedto‘normal’food,butbelieveme,ifIcandoit,socanyou.
Withthisheavenlyselectionofdeliciousrecipesforeveryoccasion,youtoocanenjoyfabulous-tastingfoodthatwillimproveyourhealth.It’svitallyimportanttosustainhealthandwell-being,andyes,Iunderstanditcanbedifficultifyouhaveabusyandstressfullife,especiallyifworkandfamilycommitmentsconsumeeverymomentofyourday.Sometimes,nomatterhowmuchyoudesireaslimbody,lastingenergylevelsorimprovedhealth,youmaystillfinditdifficulttoshiftyourcomfortzoneandgoforthehealthyoption.Althoughthiscanbefrustrating,theconsequencesofpre-packagedsambos,ready-to-cook,ready-to-heatandready-to-eatmealsmakesthemdefinitelynottherightoption.
Ourbodiesareamazingmachines.Atthecoreofthemachineisthemostpowerfultoolwehave,ourimmunesystem.Theimmunesystem,whenworkingefficiently,willprotectusandkeepushealthy.Butthereisadealofsorts:forittolookafterus,wemustlookafterit.Howdowedothis?Well,likeeveryIrishmotherknows,whenyoulovesomeone,youfeedthemwell.However,withourimmunesystem,it’snotwithcomfortfood.No,thisbabyneedsfresh,plant-basednutrientstofuelitproperly.Actually,cometothinkofitdon’tallmotherstelltheirkidsto‘eatyourgreens’?
Iknowmanypeoplehaveadifficulttimeacceptingthatfoodcanheal,butwhenyouspeakwithpeoplewhohavehealedfromadvancedcancerwithouttreatmentsyouwillhavenotroubleacceptingthemiraculoushealingpowersofnature’sbounty.Meetingthesepeoplechangedmywholeperceptionoffoodanditsabilitytoheal,ithasbeenone
ofthekeyfactorsinmakingmemovetoaraw,livingfooddiet.Itwasnotjusttheseamazingpeoplewhoconvincedme,let’snotforgetalltheclinicalresearchthathasscientificallyvalidatedthatthereareelementsinplant-basedfoodsthatliterallysearchout,attackanddestroyviruses,bacteriaandcancers.
Maybeyoureallywanttoeatahealthierdietbuthavepreconceivedideasthatitistasteless,boringortime-consuming.Ipromiseonceyoutastehowdelicioustheserecipesare,itwilldispelanypreviousnotionsyoumayhavehadabouteatinghealthily.Asyouwillseefromthemouth-wateringphotographyinthisbook,healthyeatingisnotapunishmentorlivingonlettuceleavesandcarrotsticks.
Solet’slookbrieflyatwherewearecomingfrom,beforelookingforwardtowhereweneedtogo.Manydietspredominantlycontainmeat,fish,chickenanddairy.Snacks,potatocrisps,sugarysoftdrinks,processedfoodswithhighlevelsofsugarandsaltareregularitemsintheaverageshoppingbasket.Nowthereislittledoubt,evenamongthemostsceptical,thatthesefoodsareatbestoflittlebenefittotheimmunesystem.Itdoesnottakeascientisttofigurethatout.Listeachoffandthinkofthedisease:itcouldbeheartproblems,cancer,arthritis,diabetesand,ofcourse,extraweight.IrealisethatImayhavelistedsomeofyourfavouritethingsinthewholeworldandjustaboutnowyouareclosingthebook.Pleasedon’t,yourhealthandwell-beingarejusttooimportant.
Themisconceptionisthatmovingfrom‘normal’foodscanbeachallenge.Sugarandsaltarebothhighlyaddictive,andbyandlargeitisthiskindofaddictionthatkeepsusinthecycleoffeasting,dietingandattimesfeelingguiltyorevendepressedaboutourlackofcontroloverwhatweeat.
Sohere’sthedeal:wewillnotfocusonwhatyoucannoteatorshouldnoteat.Instead,wewillfocusonwhatyoucanandshouldeat.Throughthisbookyouwillseethatthetransformationisnotaboutdenial,butaboutthefeastofdeliciousmealsandrecipesthatyoucanstarteatingthisevening.
Whileteachingoverthelast15yearsIhaveseenadramaticshiftinthepublic’sattitudetotherolethatdietandlifestylesplayinpromotingoverallhealth.Thisshiftinattitudehaspavedthewayformoreandmorepeopletofocusonattaininggoodhealth.Somanyofourtelevisionprogrammesnowfocusontheadvantagesofchangingtoahealthierlifestyle,whileothersfocusontheincreasingdifficultieswefacewhenwefindourselvesontheendlessconveyerbeltofdrugsandhospitalwaitinglists.Therehasneverbeenatimewhentheoldsaying‘preventionisbetterthancure’hasbeensopertinent.
AsItravelaroundtheworldgivingseminarsandworkshops,Iaminundatedwithstoriesthatareatestamenttothepoweroflivingfoodasmedicine.Mymissionistoinspireyoutomakesimplechangesthatwillimproveyourhealthinapractical,easyandtastyway.Ihopethesenourishingrecipeswillsoonformacentralpartofyourweeklymeals.Makingfoodtastywillfast-tracktheswitchtolivingonrawfoods,andIhavefounditisthemostinfluentialwayofcreatinglastingchange.Askmyfamily–thetoughestaudienceofall.
Sowhyraw?Well,throughoutthebookIwillexplain,aswegothroughtherecipesstepbystep,theadvantagesandbenefitsofthefoodsIuse.Howeatinglive-enzyme-richfoodswecancombateverythingfromhighcholesterol,amyriadofdigestiveissuesandevencanceritself.Iwilltellyouhowfreshjuicesandveggiescanprovideyouwithallthe
calciumyouneed,somethingthatmanybelieveisonlyachievablethroughconsumingvastamountsofdairyorcalciumsupplements,andhowwecanhavetheproteinlevelsoftheworld’stopathletesandsportspeoplebyeatingplant-basedfoods.
ShortlyafterIstartedjuicingfruitsandvegetablesandaddedalotmorerawfoodsintomydiet,Isawrealresults.Myhealthimprovedgreatly,mypainfularthritisdisappeared,Igaveupwearingmyreadingglassesand,asanaddedbonus,mysparetyremeltedaway–andallofthesechangeshaveremainedconstanteversince.Theresultsofthesesimplestepssparkedatruelifechangethatalteredmywholeperceptionofcookedandrawfoods.Thankfully,Iamnowhealthierandslimmerwithoutdieting.
Thephysicalimprovementswillbeyourbestincentive.Yourhealthandvitalitywillbeanadvertisementforthislifestyle;youwilllookthepictureofhealth.Asyoubecomemorenourishedbyraw,livingfoods,youwilllosetheintensityofcravings.Thoseextrapoundswillsimplymeltawayandyouwon’tneedtopayattentiontoexpandingwaistlines.Raw,livingfoodsdonotcausethebodytogainweightbecauseyouareeatingfoodsintheirnaturalstatewithalloftheirenzymesintact.Enzymeshelpusassimilateanddigestfoodsproperly.
Countingcalories–athingofthepast?Never!Ohyes,definitelyathingofthepast.
Ratherthanthinkingofhealthyfoodsintermsofrestrictionanddeprivation,thinkaboutenjoyingathirst-quenchingjuice,awarmnourishingsouponacoldevening,ayummyspicycurry,pizza,pasta,cookiesorasliceofdeliciouscheesecakeallmadewithwholesomeingredients.Howdeliciousdoesthatsound?Trustme,theytastejustasgoodastheysound.
Eatingraw,livingfoodswillinjectvitalityintoyourlife,ithascertainlybroughtmyhealthtoadifferentlevel.IthaschangedmylifeimmeasurablyandthatiswhyIfeelsopassionatetosharewithyouhowtoenjoythispositivehealthyformofeating.Withextraordinaryvisualappeal,thesefoodsnotonlylookandtastedeliciousbutwillhelpfulfilyourbody’scrucialneedfornutrients.Ihaveincludedaselectionofstaplefamilyfavouritesaswellasamyriadofrefreshingnewchoicesthatwillhelpyoutransformfruitsandvegetablesintofantasticdishesthatwillsatisfyevenafussypalate.
Therecipesinthisbookwillhelpyoucreatealifestylethatissustainable,whichwillultimatelyleadtoahealthier,happieryou.Remember:youaretheonewhocanmakethebiggestimpactonyourownhealth.Yougettochoose.Butdon’ttakemywordforit.Justlookattheyummy,nutritiousfood.Andasgoodasthedisheslook,theytasteevenbetter.Theyaredelicious,themajorityareraw,andyoucanpreparethesetriedandtesteddishesinyourownhome.
Areyoureadytojoinmeandtakeaculinaryexcursionintothewonderfulworldofrawfoods?
Withlove,Bernadette
WHATARERAW,LIVINGFOODS?‘DeadorLive’
Thelogicunderpinningtheraw,livingfoodsdietisprettymuchcommonsense.Thinkofitintermsof‘livefoods’or‘deadfoods’.Livefoodsarefoodsthathavenotbeendenaturedbyheat,andassuchtheirnutrientsandenzymesremainintact.Eatingraw,livingfoodshasbecomethe‘in’thingamongconsumerswhoareconcernedaboutthefoodstheyeat.Naturally,livefoodsnourishyourbodymorethandeadfoods.
It’swonderfultoseepeoplegetbacktosomegrass-rootssolutionstoprotecttheirhealth.It’snotsurprisingthatpeoplemaketheswitch,whenyouconsiderthatmanyofthefoodsweeattodayareoftenfarremovedfromtheiroriginalnaturalstate,andcanbehighlyprocessed,ladenwithsugars,additivesandpreservatives,allofwhichhavenegativeeffectsonourhealth.Thescandalsinthefoodchainoverthelastfewyearshavemadeusthinktwiceaboutthefoodsweeat.Foodsweblindlytrustedandthoughtweregoodforus,wesubsequentlyfoundaredetrimentaltoourhealth.Yetafewyearsago,weateandgavethemtoourchildreninabundance.
Mostofushavetunnelvisionwhenitcomestofood,butthefactisthatmanyofthefoodsthatareeatentodaynotonlylacknourishmentbutalsocontainharmfulingredients.Somefoodslabelledasbeingthe‘healthyoption’,‘healthychoice’or‘healthyalternative’shouldpossiblybebetterlabelled‘buyerbeware’.Let’snotbeataboutthebushhere:thedesireforprofitisthemotivatingforcebehindmuchofthefoodthatisavailableforsale,asitisbasedoneconomicsandnothealth.Byeatinglivingfoods,youwon’tneedtowastetimecheckingoutthehiddeningredientsinthesenot-so-healthyproducts.
Thankfully,consumersarewakinguptothefactthatfoodmanufacturersarenowsellingready-mealsintheguiseofhealthfoods.Ifyouweretocheckyourkitchencupboardsorfreezer,howmuchofthatfoodhaveyouboughtbecauseofconvenience,andhowmuchhasbeenboughttonourishyourbody?
Ifyoureallywanttorechargeyourbatteries,eatmoreraw,livingfood.Heatingyourfoodisnotasgoodforyourhealthbecausecookedfoodcausesaninflammatoryresponseinthebodycalledleukocytosis(elevatednumberofwhitecellsintheblood).Leukocytesplayanimportantroleinthebody’simmunesystemtofightagainstinfections.Whenfoodisheatedabove40degreesCelsius,itsmolecularstructurechanges:oilsturncarcinogenicandproteins,vitaminsandliveenzymesaredestroyedinthecookingprocess.TheMaxPlanckInstituteinLeipzigfoundthatcookingdenaturesproteins,whichmeansthatourbodieshavetoworkhardertoassimilatethesedeadfoods.Becausethebeneficialenzymeshavebeendestroyedbycooking,thefoodisdifficulttodigestandprovidesverylittlenourishment.
Whenfoodsarenotcooked,theirnutrientsremainintactand,moresignificantly,liveenzymes–themostimportantpartofourfoods–arenotdestroyed.Allcellularactivityoflifedependsonenzymes,somuchsothatwithoutthem,therewouldbenolife.Enzymessuchasamylase,proteaseandlipasearenecessaryfordigestion.Enzymesstimulatethebody’skillerT-cellstodestroycancercells.Enzymesenhancelongevitysignificantly,as
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theyslowdownfree-radicaldamage.Thisisanothergreatreasontoeatmoreraw,livingfoods.Itisdefinitelyworthmakingtheefforttopreparefoodsthatwillprovideyourbodywithmuchmorenutrition.
Asthesayinggoes,it’snotthefoodinyourlife,butthelifeinyourfoodthatnourishesyourbody.
Deadfood
Youcannotexpecttothriveonthelifelessenergyofdeadfoods.Foodgivesusenergy,butwhenweconsume‘dead’foodswefeellethargicandheavy.Manyofthevaluablenutrientsthatareneededforrepairingandrebuildingourcellsareheatsensitive.Cookingdestroysenzymesandforcesthebodytoproducemoreofitsownenzymes,whicharesecretedbyourpancreas,andthisleaveslittleleftovertofightoffdisease.Enzymedepletionhasbeenassociatedwitharthritis,allergies,cancerandcardiovasculardisease.
Onaveragethecookingprocessdestroys:
50percentoftheminerals
75percentofthevitamins
100percentoftheenzymes,hormones,oxygenandphytonutrients.
Takemineralsasanexample–theyaremoreabundantinrawplantfoods.Plantspickup70to80differentmineralsfromthesoilandmakethemavailabletous.Thisiswhyyourmotheralwaystoldyoutoeatyourgreens.Whenweheatthese,50percentoftheirvaluablenutrientsarelost.Foodsthatarestrippedofnutrientswillnotfuelthecellsofyourbody.Rather,theywillleaveyouwithanexhaustedimmunesystem.
Livingonraw,livefoodsisamuchhealthieroptionthanonebasedoncookedfoods.Ifyouarenotinclinedtogiveupyourcookedmeals,youcouldalwaystrymydehydratedrecipes.Thesetastegreatandalterthetexturealittletomakethemmorelikecookedfoods.Thelowertemperaturepreservesthenutrientsandgivesyouyummy,tastymeals.Ifyouarestartingout,aimtohave50percentofyourdailyfoodsrawand50percentcooked,andgraduallyworkyourwayupto80percentrawand20percentcooked.Addsproutstoyourmealsorsaladsandtheywillsupplyvitalnutrientstoyourdailydiet.Ifyoumakeitallthewayto100percent,itwouldbeamazingforyourhealth.Thisrecipebookwillhelpyouachieveyourhealthgoals.It’sarecipebookthat’llgetyoueatinghealthierandbetterthanever,andIamsopassionateaboutthebenefitsofeatingrawfoodsthatIabsolutelyguaranteeyouwillnoticethedifference.
SHOPPINGLISTFORESSENTIALSMakeashoppinglist.Alistcandeterminethefoodsthatfillyourkitchencupboardsandfreezer.Nevergoshoppingonanemptytummyoryouwillfindyourselftakingtheeasyoptionsfromyouroldhabitsasopposedtonutrition-basedchoices.Wehaveamassiveassortmentofunhealthyfoodsatourfingertips,sorememberconvenienceisabigsellingpoint.Theyarefoodsforprofit,nothealth.Stickwiththelistandavoidthefoodaislesthatstockprocessed,sugaryfoods.Theremaybeafewitemsbelowthatyoudon’trecognise,butasyoubecomefamiliarwiththerecipesitwillallstarttofittogetherandhelpyoutomaintainawell-balanceddiet.
SWEETENERS
Coconutmilk,coconutcream,driedcoconut,carobpowder,stevia,vanillaextract,mapleflavour,driedfruits,Teeccinocoffeereplacement.
SAVOURYSEASONING
Celerysalt,paprika,cayennepepper,pizzaseasoning,oregano,basil,parsley,chipotlepowder,garlicandonionpowder.Whilefreshherbsgivethenicestflavour,itishandyasaback-uptohaveavarietyofdriedonesalso.BraggLiquidAminosisawheat-freeandsalt-freeliquidseasoningthatcontainsessentialaminoacids.
SEAWEEDS
Kelp,nori,dulse,wakameandarame.
NUTS
Pecans,walnuts,almonds,Brazil,macadamiaandpinenuts(althoughactuallyaseed).Nopeanutsorcashews.
VEGGIES
Icouldmakealonglistofveggies,butreallyjustchoosewhateverisinseason,andideallylocallygrown.Afewofmyweeklyessentialsaresaladleaves,avocados,onions,celery,cucumber,garlicandgingerroot.
SPROUTINGSEEDS
Alfalfa,broccoli,buckwheat,garlic,onion,sesame,fenugreek,pea,pumpkinandsunflowerseeds.
GRAINS
Millet,buckwheat,quinoaandteff.
BEANSFORSPROUTING
Mung,aduki,lentilsandchickpeas.
EQUIPMENTFORARAW,LIVINGFOODSKITCHENYou’reonlyasgoodasyourtools.Thinkhealth,notwealth.
Centraltoyourraw,livingfoodskitchenareafewcorepiecesofequipment.Ofcoursethereissomeinitialcost,butthinkofthisequipmentasaninvestmentinyourhealth.Ifyouwanttomaximiseyourchancesoflivingalong,healthy,productivelifeyouwillneedthetoolstohelpyoudoso.Believeme,itismuchbettertoincreaseyourchancesoflivingahealthierlifethantonavigateyourwaythroughhealthissues.Thinkaboutyourhealthasaninvestment,notanexpense.Investinginyourhealthshouldbeapriority,especiallyifyouwanttominimisethesoaringcostofhealthcare.Ifwetreatourhealthlikeanotherexpense,andfailtomakeitapriority,itcouldworkoutmoreexpensiveinthelongrun.Whenyoucareenoughtoinvestinyourhealth,everyonegains.Itisnotonlygoodforyou,butalsoforthehealthofyourentirefamily.
Thefirstandprobablythemostdifficultstepisknowingwheretostart.Herearesomeguidelinesofthetried-and-testedequipmentinmykitchen.Thisguidewillgetyoustartedandgiveyoutheresourcesandguidanceyouneedtohelpyouspendyourmoneywisely.Havingtherighttoolsforthejobisessentialtogettingtherightresults.
Buyingajuicer
Topofthelistisamasticatingjuicer.It’ssoeasytoimplementadailyroutineofjuicing,allyouneedisjustsomefreshfruitandvegetablesandagoodjuicer.
Therearebasicallythreetypesofjuiceravailable.Ifyouareinexperienced,youcouldspendagreatdealoftimedecidingwhethertogoforamasticatingjuicerorthecheapercentrifugalmodels.Somepeoplestartoutwiththecentrifugaljuicersbutthenupgradetoamasticatingjuicerbecauseofthedrawbacksofthecentrifugalmodels.Ofcourseyouwantagoodjuiceratacompetitiveprice,butdon’tcompromiseandstartwithajuicerthatisdifficulttowash,asitwillputyouoffjuicing.Aftertheinitialoutlay,Iamsureyouwillfindnocomparisoninthequalityandquantityofthejuicefromamasticatingmachineversusthatofacentrifugaljuicer.
Masticatingjuicersarenotusuallysoldinthehighstreetastheyareabitmoreofaspecialty–checkouttheResourcessectionattheendofthebookforsuppliers.
Masticatingjuicers
Twin-gearmasticatingjuicersproducethebestqualityjuice,andcostabout€500.IusemyGreenStarjuicernotonlyforjuicing,butalsotomakepizzaandpiecrusts,pâtésfromnutsandvegetables,saucesandyummytreats.Ifyouthinkamasticatingjuicerisoutofyourpricerangeorwonderingifitsworththecost,bearthesefewpointsinmind:
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Masticatingjuicersareveryeconomicalastheyproduceverysmallamountsofdrypulp,whichensuresyougetthebestpossiblevalue–themostjuice–fromyourproduce.
Theirstrongtrituratingandsqueezingpowerextractsmoremineralsfromyourproduce,whichgivesyouabetterqualityjuice.Theyhaveautomaticpulpejection,andthepulpcanevenbereturnedtothechutetoextractmorejuice.
Theyproducetwiceasmuchjuiceascentrifugaljuicers.Ifyoujuiceevenfourtimesperweek(especiallyifit’sfortwoorthreepeople)thepricedifferencebetweenthemasticatingandcentrifugaljuicerwilleasilybepaidinayearjustfromthesavingsonproduce.
Areallyimportantpointtolookoutforwhenbuyingajuiceristhetwogearsthatgrindthefruitandvegetablesslowly.Thetwingearsrevolveveryslowlywhilegrindingsothatnoheatisproduced,whichmeansyougetasuperiorqualityjuice.
Masticatingjuicersareoutstandingforjuicingkale,parsley,chard,lettuce,turnipgreensandspinach;thegearssucktheleafygreensinandgrindthemupwithoutclogging.
Oneofthebigadvantagesofthesemachinesistheirabilitytoreconstructthewatermoleculesinthejuice.Itdoesthisbymagneticallyextractingmineralsfromfruitsandvegetablesthroughmagnetictechnology,whichreducesoxidationofthejuice.Foragoodqualityjuice,youwantajuicerthatoxidisesthejuiceminimallyasit’sbeingmade.
Therearesingle-gearmasticatingjuicersthatarecheaper(about€200–300).Thesejuicerswilldoasimilarjobtothetwin-gearjuicers.Ifyouareonabudget,theSamson6-in-1willdoagoodjob.Itcanjuicewheatgrass,fruits,leafygreenvegetablesand
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herbs,whichmostjuicersboughtinthehighstreetstoreswon’t.
Masticatingjuicersdon’trequireanymessygreasingbeforeuse,unlikeotherjuicers.
Thetinyscreenrequiresabitofscrubbing,butareallyhandytipistoopenthenozzleatthefrontandpourajugofwaterdownthechutewhilethemachineisrunning.Thiscleansoutmostoftheremainingpulpandarinseunderthetapremovestherest.
Therearevariousaccessoriesthataresuppliedwiththemoreexpensivemodelssuchaspasta-andbread-stick-makers.
Centrifugaljuicers
Iamnotafanofcentrifugaljuicersbecausetheyusethepowerofcentrifugalforcetoseparatethepulpfromthejuice;thistearsupthefruitsandvegetablesanddestroystheenzymesinthejuice,themostimportantpart.Thequestioniswhyjuicewithamachinethatproducesapoor-qualityjuice?Ican’tseethesenseinthat.WhenIstartedjuicingImadethemistakeofbuyingacentrifugaljuicerbecausetheywerecheaperandreadilyavailable.
Thehighrevolutionsproduceapoor-qualityjuice,whichformeisabigdesignflaw.Theymainlyextractthewaterfromthefruitsandveg.Ifyouhaveoneofthesejuicers,youwillnoticehowthejuiceseparates.
Theyarealsoquitewastefulofproduceastheyproducealotofwetpulp,whichcanbecomeveryexpensive,particularlyifyouarebuyingorganicproduce.
Thespinning,fine-meshbasketinsidethemachineisapaintowash.Amachinethatisdifficulttowashisthemajorreasonwhypeoplewhostartjuicingenthusiasticallysoonpackitin.
Theotherlet-downisthattheappliancegetsjammedandcloggedeasily,whichisamajorannoyance.
Ialsoquestiontheirdurability.Ifyouarejuicingeverydayorjuicingforafamily,thesemachinescanburnouteasilyandneedreplacing.Ihadtwomachinesinthepastthatburnedout,whichwascostlyinthelongterm.
Finally,centrifugaljuicerswon’tjuicewheatgrassorleafygreens.Theytendtogetstuckandcanjamthemachine.Youendupstuffinginleafygreensandtryingtoforcethemthroughthemachine.
Manualjuicers
Theseareveryaffordable;however,theyarealittledifficulttouseandwash.
Incomparisonwiththeelectric-poweredmodels,theyarenotasgoodatjuicingfibrousveggieslikecarrotsandcelery.
Theycanjuicewheatgrassandleafygreensand,asaresult,mostpeopletendtobuythemjustforwheatgrassjuicing.
Manualjuicersarehandyifyouaretravelling,becausetheyarelightweightandportable,whichmeansyoucanmakeyourownfreshjuicewhereveryougo.
Ifyou’reseriousaboutyourhealth,remember:ajuicerisaninvestmentinyourhealthandyourfuture.Throughoutthebookyouwillfindlotsofdeliciouslyhealthyjuicerecipestodelightandturnonyourpalate.Happyjuicing!
Smoothie-maker
Asmoothie-makermakesdelicioussmoothies,saucesandbabyfoodsinseconds.Thebigadvantageofsomeofthemisthatyoucandrinkstraightfromthecup,whichsavesonwashingacumbersomesmoothiejug.Withlesscleaningup,youaremorelikelytostickwithyourhealthplanovertime.LookforonethathasBPA-freepoly-carbonatecupsthataredishwashersafe.Otherfeaturestolookoutforincludeextracompactcupsthatarelightenoughforlunchboxes,ortakingasmoothieorproteindrinktowork,andacommutersippinglid,whichissoconvenientifyoudrinkontherun.Ago-anywhereblendermakeshealthylivingmoreconvenientandeasy.
It’sidealforaquickhealthydrinkinthemorningifyouareshortontime,andit’sahealthywaytostarttheday,andfasterthanpreparingtoastorcereal.Youcanmakelow-caloriesmoothiesthatcontaintonsofgreathealthbenefits.
Dehydrator
Thisisasmallandinexpensivedryingmachinethatwarmsfoodslightlyasitremovesthemoisturefromfreshfoodwithoutdestroyingthenutrients,andgivesthefinisheddishtheappearanceofbeingcooked.Adehydratorisanexcellentpieceofkitchenequipmentthatwillmakecrisps,snacks,biscuits,crackersandmainmeals.Youcanalsomakesnacksfromleftoverproducelikeapples,bananas,herbs,etc.Thesesuper-healthyfoodsaretastierthanshop-boughtproductsandhavetheaddedadvantageofbeingfreefromartificialpreservatives.Thesnacksaregreatifyougetthemunchieswhilewatchingtelevisionorsittingatyourdeskandarefantasticforkids’lunchboxes.
Withasmallinvestmentinadehydratoryoucanproducesatisfying,tastyandenzyme-richfoodsforyourselfandyourfamily.It’sworththeinvestmentforthecrispsalone.Don’tbeputoffbythelengthoftimeittakestodrythefoods.Thetimeisnotspentpreparingthefood,it’sjustthelengthoftimeittakestodryitout.Adehydratorisnotlikeanoven;thereisnoriskofburningthefood,soyoudon’thavetowatchoverit.
Dehydratorsarerelativelyinexpensive;theStocklidehydratorisabout€150.Mineisinconstantuseinmykitchen,asit’ssimpletouseandkeepclean,andisveryefficient.Ithasavariabletemperatureadjustmentrangingbetween20°Cand70°C,soyoucanmakesurethatyouchooseatemperaturethatwillpreservethenutritionalcontentofyourproduce.Threetraysarestandard,butitcanbeexpandedtouseuptotentrays.IinitiallyboughtalargeronebecauseIdosomanydemonstrations,butIfounditbulkyandthefooddriedaroundtheedgesandnotinthecentre,whichwasanuisance,soI’ddefinitelyrecommendamorecompactmodel.
Powerblender
Preparingrawsauces,dips,milks,ice-creamsandcheesecakesisallaboutconsistency,andagoodpowerblenderoffersprecisionandconsistencyeverytime.IuseaThermomixasithasawidebowlanddetachableblades,soyoucanscrapeoutthecontentsofthebowleasilyandavoidwastage.It’smuchmorethanablender;infact,itchops,stirs,kneads,emulsifies,mixes,whips,grinds,minces,grates,blends,heats,steamsandevenweighsfood.
IfindtheThermomixpowerblendersuperforgrindingnuts,grainsandwholefoods,makingfavouriteslikealmondbiscuits,piecrusts,pâtésfromnutsandvegetables,saucesfromavastarrayofingredients,babyfoodsandfrozenfruitdesserts.Themotorisreallypowerfulanditmakeslightworkofcrushingandblendingicecubesandfrozeningredients.Ittakesthechoreoutofchoppingonions,potatoes,carrotsandherbs–yousimplyselectthespeedtocontrolhowcoarselyorfinelyyouwantyouringredientschopped.Youcanevenchopverysmallamountsoffood,likeasingleonion,injustafewseconds.Forbread-makingitissuperb,asthedoughmodeimitatesthekneadingactionofaprofessionalbakerwithanintermittentclockwise/counter-clockwisemotion.
Manyyearsofexperiencehavetaughtmethatifyoubuycheapyoubuytwice.Itisseriousmoney–about€1,100–butthislabour-savingdevicewillsaveyoutimeandatonofelbowgrease.Ofcourseyoucouldsaveyourmoneybydoingthesetasksyourself,butlifeistooshortforthat.Ifyouareconsideringbuyingapowerblender,IcantellyouIwouldnottrademinefortheworld.
Sproutingjars
Youdon’tneedtobeakeengardenerinordertogrowyourownsprouts.Believeme,itreallyischild’splay.Childrengrowalfalfaandcressintheirfirstyearinschool,sonoexcuses.Youjustsoaktheseeds,drainthem,rinsethemonceadayandleavethemtogrow.Bygrowingyourownsproutsyouareliterallygrowingyourownorganicvegetables.Sproutsareverymuchpartofmylifestyle,andIhavevarioussproutslikealfalfa,broccoliandradishgrowinginjars.
Ihavetriedandtestedmanydifferentgadgetsforgrowingsproutsandalwaysendupgoingbacktotheglassjarsystem.Whyso?WellIfindsomeoftheothergadgetsapaintowash,andIamallformakinglifeeasy.Theglassjarssetwithstainlesssteelrackandceramicdriptrayisacompletekit.It’seasytouseandeasytowash–abigplus.Ipopthejarsinthedishwasheralongwiththemeshlids.Someofthekeyfactorsinsproutingaremoistureandoxygen.Moistureactivatestheseedstogerminateandbeginthegrowingprocess,andyouneedgoodcirculationofairtoproducemould-freesprouts.Agoodsethasastainlesssteelrackangledat45degrees,whichallowsbetterdrainageandventilation,unliketheplasticversions.Theyarealsodishwashersafe.
Sproutingseedsandbeansisinexpensiveandanexcellentwaytoensurethatyouandyourfamilyhaveagoodsupplyofvitaminsandminerals.Sproutsareconstantlygrowing,rightupuntilthetimeofconsumption.Addthemtojuices,soups,sandwiches,saladsandmainmeals.
Vegetablespiraliser
Thisisafabkitchengadgetfortheliving-foodenthusiast.It’seasytouseandyoucanmakespaghetti,vegetablenoodles,potatochipsandshoestringpotatoes,allfromveggies.Howcoolisthat?
It’sagreatwaytojazzupasaladasitaddsinterestingtextures.Thenoodlesareperfectfor‘stir-raws’(-fries)andsalads,andtheinterchangeablebladescancutcucumber,carrots,sweetpotatobutternutsquash,courgettes,radishesandapplesinseconds.Aneasygadgettouse,yousimplypoptheveggiesonthespikesandturnthehandletoproducebeautifulspaghetti,spiralsorribbonsinstantly.Kidslovetheinterestingshapesandit’sagreatwaytogetthemtoeatmoreveggies.
Youcanalsocreatefineshoestringgarnishesjustlikerestaurantchefsandimpressyourdinnerguests.Itrinsesveryeasilyunderthetap–IdothistheminuteIamfinished,beforefooddriesontoit.Thebladesandcuttersareverysharp,soaswithanyblade,becareful.
Measuringcupsandspoons
Atraditionalmeasuringsetisinvaluable.It’smucheasiertomeasureincupsforrawfoodrecipesastheydon’thavetobesoexact.Theycostabout€5.
Sharpknives
IamnotgoingtoharponaboutsharpknivesasIamsureyoualreadyknowthatagoodsetofsharpknivesmakeslifeeasierinthekitchen.Enoughsaid.
Waterdistiller
Cleanwaterisessentialforahealthybody.Itissoeasytocleanthewatercomingintoyourhome,nomatterwhatyourbudget.Nothingismoreimportantforyouandyourfamily’shealththancleanwater.Tapwatercontainsmeasurableamountsofseveralcontaminants.Youmayfindithardtoswallowtapwaterwhenyoudiscoveritcontainstoxicchemicals,suchaschlorine,fluoride,leadandaluminium.Theproblemsassociatedwithtapwaterhavebeenwidelypublicised.ArecentreportfromtheDrinkingWaterInspectorateintheUKrevealedthat,despitewidespreadpurificationtreatments,
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pharmaceuticaldrugsarefindingtheirwayintothewatersupply.AnotherreportintheUSfromtheEnvironmentalProtectionAgencyrevealedthatinjustonesingleyear,2.4billionpoundsofcancer-causingmaterialswerereleasedintotheenvironmentandstatedthatmuchofthesecancer-causingtoxinsandchemicalsfoundtheirwayintowaterandfoodsupplies.
Tohelpyouevaluatethedifferentoptions,Ihavepickedaneconomicallypriceddistiller,areasonablypricedreverse-osmosissystemandamoreup-marketatmosphericpurificationsystem.
DISTILLERS
Distillersarethemosteconomicalandeffectivewaystoremovechemicalsandpurifywater.
Theyaresimpletooperate,donotrequireinstallationandarebasicallymaintenance-free.
Theinitialoutlayisnotexpensive–around€280–andconsumptionofelectricityisminimal,whichmeansyougetpurewateratthelowestpossiblecost.
Distillerseliminatethecostandinconvenienceofbuyingbottledmineralwater.
Distillerscleanthewaterof99percentofimpurities,bacteriaandchemicals.
Distilledwaterproducesanegativeionreactioninthesystem;negativeionsarealkaline-forming.
VORTEXWATERREVITALIZER
WhenwatergoesthroughaVortexWaterRevitalizeritisrevitalisedwithoxygen,energyandhigherfrequenciesthatpurify,steriliseandoxygenateyourwaterbacktoa‘livingwater’state.
TheVortexWaterRevitalizerhasaninternaldouble-spiralflowformthatsimulatesthenaturalmovementofwaterinnature.WhenthewaterflowsintotheVortexRevitalizer,itisbeingsplitintotwoparallelstreams.Thisnaturallife-formingenergeticimplosionprocessallowsdenatured,lifelesstapwatertobebroughtbacktoitsnaturalstateandbeinstilledwithitsnatural,lifesupportingproperties.Byputtingwaterthroughitsnaturalflowdynamics,water’sself-cleaning,antibacterialpropertiesarerestored,itisbroughttoanaturalpHbalance,anditisnaturallysoftened.
Thethreemostimportantbenefitsofrevitalizingyourwaterare:
Yourwaterbecomesinstantlyabsorbedbyyourbodyandtastesgreat.
Revitalisedwaterincreasestheamountofdissolvedoxygeninyourwatertowardsitsnaturallevel.
Iteliminatesandpreventsslimybacteriabuild-up.
Iuseafive-stagereverseosmosissystem,whichremovesthemajorityofthecontaminantsthatarefoundinregulardrinkingwater.IhavealsoattachedaVortexWaterRevitalizertothesystem,andtheendresultispure,livingwater.
REVERSEOSMOSIS
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Thisdomesticdrinkingwatersystemismostcommonlyknownforitsuseinconvertingseawaterintodrinkingwater,thoughtheyarealsomadeforbothmainsandwell-watersources.
Areverse-osmosissystemsitsunderyourkitchensink.Itconnectstoaseparatetaponyoursinkunit,anditisalsopossibletoconnecttoarefrigerator’swatersupplyformakingice.
Itisafiltrationmethodthatremovescontaminantssuchaschlorine,fluorideandotherchemicalcontaminants,heavymetals,bacteria,viruses,organiccompoundsandevenradioactivematerials,whichensuresabouta95percentpurityrateforyourdrinkingwater.
Itisespeciallyimportanttomakesurethatsourcewaterpassesthroughafive-micronsedimentfilterasotherwiseitcanaffectthetasteandappearanceofthewater.Manyofthecheaperversionsonlyhaveone-ortwo-stagecarbonfilterssystems;thesecheapsystemsreallyonlyfilteroutlargemoleculesfromthewateranddon’tcleanthewatersufficiently.
Thecostofthesystemsuppliedandfittedisusuallyabout€400.Therearecheapersystemsontheinternet,butkeepinmindthatyouwillhavetofindaplumbertofitthesystem.Youwillneedanannualservicetomaintainitandchangethereplacementcartridgesintheyearstocome.SeeResources,here.
Besidescleaningthewaterinyourhome,ahomesystemhasmuchlessimpactontheenvironmentthanplasticwaterbottles,animportantfactorforthenextgeneration.
ATMOSPHERICWATER
Thissystemusesreverse-osmosistechnologybutrequiresnowatersource.Itcreatesdrinkingwateroutofthemoistureintheatmosphere,whichmeansthatthistypeofgeneratorextractswaterfromvapourintheatmosphereandconvertsitintopuredrinkingwater.
Themajoradvantagewiththissystemisthereisnogroundwatercontamination.
Theyareagoodreplacementforconventionalwatercoolersinofficesastheycutdownonluggingheavywaterbottlesabout,andcanbeusedwhereverthereisanelectricaloutletnearby.Ifyoubuybottledwater,beawarethattheplasticusedtomakewaterbottles(polyethyleneterephthalate)leachesoestrogensintothewaterandgenerates100timestheamountoftoxicemissionsasthesameamountofglass.
Thesesystemsdehumidifyyourworkingandlivingenvironment,andpurifytheairyoubreathe.Theyalsoeliminateover90percentofairbornegermsanddustfoundintheair.
Theyareusefulinlocationswherewaterisscarceorexpensive.
Asacostcomparisonthesesystemscomewithasizeableup-frontinvestment.Thevariousmodelsrangefrom€1,800to€2,000.
DrinkingwaterhasmanybenefitsandIencourageyoutodrinklotsofitforthesakeofyourhealth–justmakesureyouknowitssource.
Checkthelabelsforhealthenhancerandimmuneboosterrecipes
Therecipesareseparatedintotwogroups:healthenhancerrecipesandimmuneboosterrecipes.Althoughthisbookismostlyraw,Ihaveaddedafewcookeddishestohelpyouthroughthetransitionphase.Theywillgiveyoucomfort,familiarityandeaseyourwayforward.
Whenyouaretryingtochangepooreatinghabitsithelpsenormouslyifyougetyourheadintherightplace.Yourmentalapproachcanworkforyouorbeoneofthebiggestdrawbacksyouwillface.Thinkaboutit:ifyourmindisconstantlynaggingyouwiththewhysandwherefores,willitmakeforasmoothtransition?Thereisenoughresearchinrecentyearstoshowthatnegativethoughtsinfluencethephysicalbiologyofthebody.Apositive,focusedattitudeisthekeytoasmoothtransition,itcouldbejustasimportantforthebodyaseatingnourishingfoods.
Therecipesmarked‘healthenhancer’areforthoseofyouwhowanttomakesomechangestoimproveyourhealthbutwhoarenotfacingahealthchallenge.Theyincludefruitsandpotatoes,whichareomittedfromtheimmuneboosterrecipes.
Youdon’thavetochangeyourentiredietatonce,unlessyouwantto.Drasticchangesindietarehardtostickwith–youmightlastaweekortwobeforeyoustartcravingallthestuffyouarepsychologicallyattachedto.Cleaningoutthefridgeofallthefamiliarfoodyounormallyeatandreplacingitwithafieldofgreenveggiesmaynotbeawisemoveinthefirstweek.
Theeasiestwaytotransitiontobetterhealthistotransitiongradually.You’llfindit’snotastoughasyouthink.Theserecipeswillhelpyousuccessfullytransitiontoahealthierdietwithoutstarvingyourselforfeelingdeprived.Alloftheimmuneboosterrecipescanalsobeusedbythosegoingthroughthetransitionphase.
Immuneboosterrecipes
The‘immunebooster’recipesareforthoseofyouwhowanttoloseweightorarefacingahealthchallenge.Manypeopleonlychangetheireatinghabitswhentheyareforcedtobecauseofahealthissue.It’ssoimportanttoeatnutritiousfoodswhenyouareunwell,especiallyifyouloseyourappetiteordesiretoeat.Thisiswhererawfoodshelp,asenzymeshelpdigestfoodsandareresponsibleforalloftheworkdoneinsideourcells.Asalldigestionbeginsatacellularlevel,eatingenzyme-richfoodsisaninexpensive,reliablewaytofeedyourcellsandrejuvenateyourhealth.
Eatingnutritiousfoodsisaveryeffectivewaytocreateabodythatisresistanttodisease.MotherNaturehaslacedthousandsoffoodswithnutrientsthathelpkeepinfectionsandotherillnessesatbay.Theimmuneboosterrecipeswillalsohelpyouloseunwantedweightpermanentlywithoutdeprivingyourself.
Oneofmystudentsrecentlylosttwoandahalfstoneinweight.Shehadtriedallthesexytemporarydietsforyearsbuttheyhadnolastingresults.Shesimplymadeafewsmallchanges,andshepreparesallherfoodnowherself,eventhoughsheinsistedshewasuselessinthekitchen.Thankfully,withrawfoodsyoudon’tneedtobeachef.Smallchangeshelpedherbreakharmfulhabitsandcreatebetterones.Whatbetterwaytoimproveyourhealthandlooksthanwithdeliciousnutritiousfoods?Foodsthatarerichinantioxidantandanti-inflammatorycomponents,aswellasessentialenzymes,vitaminsandminerals.
Theseimmuneboosterrecipesareabitmorehardcore.Ihavechosentheseparticularrecipesbecausetheywon’tspikeyourbloodsugars,andsotheydon’tincreaseweightgainorencouragethegrowthoffungus,yeasts,parasitesandcancer.Thebottomlineisnutrition,complementedbyagoodmentalattitudeandphysicalactivities,whichareallessentialelementsforthoseonthepathtobetterhealth.Realhealthismorethansimplytakingcareofthephysical.
Ifhealth,tasteandsimplicityarewhatmotivateyou,thenyourfirstportofcallisfreshveggiejuices.Icannotrecommendthesetherapeuticjuicesenough.Juiceswillgiveyouanewleaseoflife;youwillimmediatelyfeelthebenefitsofjuicingveggiesbecausetheyhaveamazingnutritionalbenefits.Theytastefantasticandareeasilyabsorbedbythebody.Thethreemainreasonsforjuicingarehydration,cleansingand,lastbutnotleast,thefloodofabsorbablenutrientsthathealandrepairyourcells.
HEALINGLet’sstartwiththewonderfulhealingpropertiesoffreshveggiejuices.NoticethatIhavemadeadistinctionbetweenfruitsandveggies.Iamnotabigfanoffruitjuices,althoughIhaveaddedsometothisbook,hopingthattheirsweettastewillgetyoustarted.InmyearlydaysofjuicingIusedlargeamountsofapplesandcarrots,ascarrotsarerichincarotenoidssuchasbeta-carotene.Ofcoursemyeyesightimproved,asbeta-caroteneisfantasticatenhancingeyesight.ButlittledidIknowatthatstagethatcarrotsarealsoloadedwithsugar(fructose).Sugarshaveadetrimentaleffectonourhealth–evennaturalsugarssuchasfructose.Vegetablejuicesarelesstaxingonourblood-sugarlevelsthanfruitjuices,whichcanspikebloodsugars.
Veggiejuiceswillboostyournaturaldefencesbecausetheyarehighlyconcentratedformsofnutrition.Theirtherapeuticpropertiesareofparticularvaluetopeoplefightinganykindofdisease.GreenjuicesareamajorpartoftheHippocratesHealthprogramme,whichIhavefollowednowforfifteenyears.Ifyoulackenergyorneedaquickpick-me-uptoovercomefatigueorthedreadedafternoonslump,veggiejuiceswillrechargeyourbatteriesandgiveyouthestaminayouneed;theyaretheperfectantidotetofatigue.Theyincreaseyourintakeofvitalnutrientssuchasenzymes,phytonutrients,vitamins,mineralsandaminoacids.Toboostenergylevelsandmaximiseyourabilitytofightdiseasegoforgreenjuicesmadewithcucumbers,celery,kale,spinachandsprouts.Youcanflavourthemwithlemonorginger.
HYDRATIONStayinghydratedisofmajorimportanceasourbodies’systemsdependheavilyonwater.Whenyouaredehydrated,yourbody’sresponseistodecreaseurineoutputinordertoconservewater.Yourorganscannotfunctionwellwithoutwater,soyourbodyprioritisestheirneedsfirst,compromisingotherbodilyfunctions.Asyourbodytriestopreventwaterloss,itextractswaterfromotherareas:thelymphaticsystem(whichremovestoxinsfromthebody),thebloodstream(whichcarriesoxygenaroundthebody)andthecolon(whichremoveswaste),nottomentionyourskinandyourjoints.Bydrinkingfreshvegetablejuices,youcaneasilycutoutemptycaloriesfromsoftdrinksthatcontainartificialsweeteners.Chemicalsweetenersindietsoftdrinksacidifythebodyandcauseyoutoretainfluids,givingyouabloatedappearance.Carbonatedsoftdrinkscontainphosphoricacid,whichacceleratesboneloss.Besides,thinkofthemoneyyou’llsaveonsoftdrinksandcartonjuices,whichlosetheirbeneficialenzymesinthepasteurisationprocess.
Whatbetterwaytohydrateandincreaseyourintakeofveggiesthanwiththese
deliciousjuices?Cucumbersarefullofwater–that’swhytheyarethebaseofmostgreenjuices.Withjusttwoglassesofjuiceperday,youcanhydrateyourbodywithnourishingveggies–amuchbetterbetthanthefluoridatedwaterthatcomesoutofmosttaps.Ifyoufinddrinkinglargeamountsofwaterdifficult,thetaintofthechemicalsthatareaddedtoyourwatermightbethereason.
Twodeliciousjuicescaneasilyincreaseyourfluidintake.Fortwo225mlglassesofjuiceperday,Iuse2largecucumbers,4sticksofcelery,afewstalksofkaleandtwohandfulsofsprouts.IfItriedtochompmywaythroughthatlotitwouldtaketheentireafternoon,andIamnotsuremyteethwouldstandit.Yes,Iknow14cucumbersinaweeksoundslikealotofextrashopping,butdon’tyoudeservethebest?Thinkofallthatrawliquidnutritionthatwillhydrateyourskinandenhanceyourstaminaandvitality.Yourshoppinglistwillchange,butyouwillhavethesatisfactionofknowingthatyourfreshlyextractedjuiceshavenoartificialcolourings,flavoursorpreservativesbecauseyoumadethemyourself.Remember,carbonatedandcartondrinkscanworkouttobeexpensivebycomparisonwithfreshjuices.
CLEANSINGJuicesareagreatwaytostimulatebettereliminationofwastesandtoxinsandassistwiththedetoxificationprocess.Ican’tbegintotellyouthestoriespeopletellme(well,notinarecipebookanyway)ofhowjuicinghashelpedthemmovemountains(abittoomuchinformation,maybe).Ifyouwantaspringcleanfromtheinside,thereisnobetterwaytogentlyremovethecloggedupaccumulationsofwasteandtoxinsthatliveinourdigestivetract.Believeme,whenyoudrinka225mlglassofjuicefirstthinginthemorning,itwillflushoutyoursystemverythoroughlyandassistintheimportanttaskofcleaningouttheintestines.
Veggiejuicesaresoeasytoassimilatecomparedtosolidfoodsasthefibreisremoved.Thismeanstheworkloadforourdigestivesystemisreduced,andyoucantakeinthefibreyouneedthroughyourfoodthroughouttherestoftheday.Addinglemonstoyourjuicesforextraflavourisalsobeneficial,astheyhavemanymedicinalproperties.LemonsarerichinvitaminCandalsocontainsmallamountsofniacinandthiamine.ThevitaminCcontentoflemonsnotonlyhelpstostaveoffcolds,itisalsoveryeffectiveatcleaningthedigestivetract,andgreatforhelpingustometabolisecalcium.Usetheskinoflemons,too,astheyareloadedwithphytonutrients,butmakesurethelemonsareorganictoavoidexposuretopesticides.Ifindthatincludingtheskinofthelemongivesanicezingtovariousjuices;Iuseskin,pithandeventheseeds.
Ifyouwanttonurtureyourbodywiththecorrectfuel,agewellandhelpyourbodybecomeapictureofhealth,getintothejuicinghabit.Iguaranteeyouwillsoonreaptherewardsofthisnot-so-fruit-fulldiet.Sláinte!
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IMMUNE-BOOSTERJUICEIMMUNEBOOSTER
Mostjuicescontainfruits,butit’sgreenveggiejuicesthatalkalisethebody.Whenthebodyfluidscontaintoomuchacid,itisknownasacidosis.Acidosisoccurswhenyourkidneysandlungscan’tkeepyourbody’spHinbalance.Thisjuicewillneutraliseandalkalisethebodyasitcontainsalfalfasproutsandapricotkernels.Allsprouts–alfalfa,sunflower,pea,broccoli,buckwheat–alkalisepHlevels.Iuseblackdinosaurkale,butifyoucan’tsourceit,curlykalewilldonicely.Blackdinosaurkalehaslong,darkgreenleavesandcanbesourcedinallmajorsupermarkets.Rootgingerhasnumeroushealthbenefits,too.Thisjuiceisawonderfulwaytoboostimmunity,asyouaredrinkingthebloodoftheplants.
WHATYOUNEED
Handfulkale
2handfulsalfalfasprouts
1cucumber
2celerystalks
5apricotkernels(optional)
Ginger,totaste
WHATYOUDO
Processthekaleandsproutsthroughthejuicer.
Thenaddapricotkernels,celery,cucumberandginger.
Returnthepulptothejuicertosqueezeoutmorejuice.
Rootgingerwillnotonlyfireupthedigestivejuices,italsohasaphrodisiacproperties.
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SIMPLYAPPLE&LEMONHEALTHENHANCER
Althoughtheysay‘anappleadaykeepsthedoctoraway’,applejuicehasaveryhighsugarcontent.Whilefructoseisnatural,itwillspikebloodsugars.Alwaysdilutefruitjuiceswithwatertoreducethisproblem.Iusetheseedsoftheapplesinthejuice,astheycontainnitrilosidesthatarepowerfulinfightingdisease.
WHATYOUNEED
2apples
2lemon,withskin
WHATYOUDO
Washalltheingredientsandprocessthemthroughthejuicer.Simple!
Thisjuiceissimplicityitself,andtheingredientsarereadilyavailable,butdotryyourbesttobuyorganic.Beobservantandwaryofchemicallysprayedfruits.Ifyoucannotsourceorganicfruitandveggies,thenpeelthem.Iknowyoulosealotofnutrientswhenyoupeelfruits,butiftheyaresprayeditcannotberemovedbywashing.
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CLEANSE&HEALJUICEIMMUNEBOOSTER
Iusethisjuiceeverydayasitticksbothboxes.Itiswonderfulforcleaningoutthedigestivetractandhealingthesystem.ThisisthemainjuiceusedattheHippocratesHealthInstitute,asitispackedwithchlorophyll.Anincreasingvolumeofresearchshowsthatconsumingfoodsthatarerichinchlorophyllneutralisesfree-radicaldamageinthebody.Oxygen-freeradicalsattackmanypartsofthebodyandcontributetoheartdiseaseandcancer,andspeedstheageingprocess,especiallyinthejoints.Trylemonorlimetovarythetaste.
WHATYOUNEED
1cucumber
2celerystalks
Handfulsunflowersprouts
2lemon,withskin
WHATYOUDO
Processallingredientsthroughthejuicer.
Ifthecucumberislargeenough,thisrecipewillserve2people.
Cleanseandhealatthesametimewithjusttwogreenjuiceseachday.
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CARROT,APPLE&LEMONZINGERHEALTHENHANCER
Ifyouarejuststartingtojuice,youcanmixsmallamountsoffruitsinwiththeveggies.Thesweetfruitswillencourageagoodjuicingregimeand,asyouprogress,youcangraduallyphaseoutthefruitsinfavourofvegetables.Addsomewatertodilutethesugarcontentofthejuice.
Thisjuiceisgoodforyourbonesasit’srichinabsorbablecalcium,unlikemanysyntheticsupplements,whicharesecretedbythebodybecausetheycannotbeabsorbed.Iusehalfalemontogivethejuiceanicetangytaste.
WHATYOUNEED
2carrots
1apple(includingseeds)
2lemon,withskin
60mlwater
WHATYOUDO
Simplywashtheingredients,processthemthroughthejuicerandtopupwithwater.
Alovely,colourfuljuicethatappealstokids,andyoucanbesurethatitwillhelpthemtobuildstrongbones.
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YUMMYMUMMYJUICEIMMUNEBOOSTER
Ifyouareabusymumtryingtokeepupbutstillwanttoget‘theglow’,trythisquickandsimplejuice.Iknowhowmorningscangetcrazybusy,andtherecanbenotimetotakecareofyourself.Thisjuiceisthehealthiestfastfoodforpeoplewhoareconstantlyonthego,somakeabigjuganddishitouttothewholefamily.Youcaneventakeitwithyouinthecarifyouareshortontime.Useanairtightlidtolimitoxidation,andaddsomeicetokeepitasfreshaspossible.
Celeryisrichincalcium,iron,magnesium,potassiumandzinc;thesemineralsarethebuildingblocksofcells,bones,hair,skin,teeth,nails,brainfunctionandsexualhealth.Lettucescontainsilica,whichisgreatforconnectivetissueandaclearercomplexion.Themintaddsalovelyfreshflavourtothisjuice.
WHATYOUNEED
1cucumber
3celerystalks
Handfullettuce
Handfulmint
WHATYOUDO
Processallingredientsthroughthejuicer.Voilà!you’redoneandoutthedoor.
Shophealthilyifyouwanttolookyourbest,andmakesureyourshoppingbasketincludeslotsoffreshveggies.Thesefoodswillinjectvitalityintoyourlife,andsoonyouwillbeglowingallover.
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NATURE’STONICIMMUNEBOOSTER
Inwheatgrass,MotherNaturehasgivenusoneofthemostnutrient-dense,vitamin-packedplants–andno,itdoesnottastelikelawnmowerclippings.
Wheatgrassjuiceisarealpick-me-up,especiallyifyouarefeelingrun-down,sluggishorlethargic.Phytochemicalanalysishasrevealedthepresenceofflavonoids,alkaloids,tannins,saponinsandsterolsinfreshwheatgrassjuice.Thesecompoundsboostimmunityandfeedyourcells.
Itisabitofanacquiredtaste,soifyouarenotusedtowheatgrassjuice,addsomelemonorgingerforextraflavour.Somepeoplefeelnauseousafterdrinkingevenasmallshotofwheatgrassjuice;thisisbecauseofthedetoxifyingeffectithasonthebody.Toeliminatethisproblem,tryaddingalittlewatertodilutethejuice–andhanginthere,itwillsoonpass.
WHATYOUNEED
1shotofwheatgrass(about 3ofatray)
4-inchpieceofgingerorasqueezeoflemon
Crushedice(optional)
WHATYOUDO
Cutandwashthewheatgrassandputthespikyendthroughthejuicer.
Addthegingerandprocess.
Pouroversomecrushedice,ifyoulike.
Youcangrowyourown,(seehere)orbuyonline.Fordetails,seetheResourcessection.
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SWEET&REFRESHINGMOJITOHEALTHENHANCER
Althoughthisdrinkhasnoalcohol,aswouldatraditionalmojito,beassuredyouwillfinditjustasrefreshing.Youcanwhiskupthis‘mocktail’ofmint,stevia,zestylimeandcoolingsparklingwaterinminutes.Iplayedwiththequantitiestoperfectthisvirginmojito,soifyouwanttoraiseaglassbutdon’twantthealcohol,orareabstainingforhealthreasons,youwon’tfeelleftoutwiththisfabulousdrink.
WHATYOUNEED
250mllimejuice
500mlsparklingwater
10dropsstevia
handfulmintleaves
2handfulscrushedice
WHATYOUDO
Blendthelimejuice,steviaandsparklingwatertogether.Crushthemintleaves.
Pourthemixovercrushedicein2cocktailglasses.Stireverythingtogetherandserve.
A‘mocktail’isanicetreatforpartyguestswhoprefernottodrinkalcoholorwhoaredriving.Grabastrawandraiseaglass!
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BLISSFULVIRGINMOCKTAILHEALTHENHANCER
Thetarttasteofthegrapefruitblendedwiththesweetstrawberriesinthisdrinkisblissful.Youcanstillenjoyacocktailwhilelookingafteryourhealthandwaistline.IfindInolongerget‘funnylooks’and‘oddcomments’fornotdrinkingalcohol.Nowadayspeoplearemuchmoreacceptingwhenyousaynotoalcohol.Whateveryourtipple,thisfabulousdrinkissuretopleaseand,ifyouarenotadrinkerbutwanttojoininthepartyscene,givethisashot.
WHATYOUNEED
200gstrawberries
1grapefruit,peeled
250mlsparklingwater
Dashlimejuice
Handfulcrushedice
WHATYOUDO
Juicethestrawberriesandgrapefruit.
Addthesparkingwaterandlime.
Pourovercrushedice.
Remember,thisrefreshingdrinkisatreat,sodon’toverdoitjustbecauseitssweetnesscomesfromnaturalsugars.
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SUGAR-FREELEMONADEIMMUNEBOOSTER
Nothingtastesthesameashomemadelemonade–it’sarefreshingthirst-quencheronahotsummer’sday.Mygirlsloveitandstarteachdaywithaglassoffreshlysqueezedlemonwithadashofstevia.Lemonsaregreatforyourskin,astheycleanseanddetoxifythebody.ThevitaminCcontentoflemonsnotonlyhelpstostaveoffcolds,itisalsoveryeffectiveinhelpingustometabolisecalcium.Drinkingmorewaterisastepintherightdirectionthatisguaranteedtoboosthealthandimmunity.Ifyoufinditdifficulttodrinkwater,addsomesteviatosweetenit–thatshoulddothetrick.
WHATYOUNEED
250mllemonjuice,includingskins
1litrecoldwater
5dropsliquidstevia
2handfulsicecubes
Lemonslices(toserve)
WHATYOUDO
Juiceenoughunpeeledlemonstoproduce250mljuice.
Addthejuice,liquidsteviaandwatertoajugtothedesiredstrength.Ifthelemonadeisnotsweetenoughforyourtaste,addalittlemoresteviatothemix.
Addicecubesandlemonslicesandserve.
Usetheskinsoflemonsaswell,astheyareloadedwithphytonutrients.
SOOTHINGTEASIMMUNEBOOSTER
Teascanhaveaverycalmingandsoothingeffectonthebody.Theycansootheasorethroatorcold,calmthedigestivesystem,alleviateconstipationandgiveyouanicepick-me-up.It’seasytomakeyourownteafromsimpleingredientssuchaslemon,ginger,mint,cinnamon,clovesorturmeric.Chopyourfavouriteingredients,throwthemallintoateapotofhotwaterforafewminutes,andthenstraintheflavouredwaterintoyourfavouritecup.Thesefreshlymadeteasarenaturallycaffeine-freeandhavealovelyaroma.ThereisnothingIlikemorethantositbackandrelaxwithanicecuppa;herearemyfavourites.
WHATYOUNEED&WHATYOUDO
Lemon&ginger
Asyouknow,lemonisarichsourceofvitaminCandisalsoalkalizing.Gingeriswonderfulfordigestion:justonecupofthisteacansettlestomachaches,pains,crampsorheartburn.Itcanalsohelpsoothecolds,sorethroatsandinflammation.Grateasmallpieceofgingerandsqueeze 2alemonintoamug,andtopwithwarmwater.
Freshmint
Mintisgreatforrelievingheadachesandreducingthesymptomsofafeverorflu,asit’srichinpotassium,calciumandvitaminB.Minthasahighmentholcontent,whichrefreshesthebreathandaidssleep.It’ssoeasytogrowmintinapotonyourwindowsill,too.Pickafewleavesandthrowintoapotofhotwaterandwaitafewminutes–simple.
Raspberryleaf&cloves
Thisteaissaidtohelpthroughoutlabourandincreasetheflowofthemother’smilk.Theleafisreadilyavailableinhealthstores.Throwateaspoonoftheleafinapotandaddafewcloves.Iremembermymothergaveclovestomeasachildtorelieveatoothacheandeasethepain.Theseherbalremedieswerepassedonthroughgenerations.Iwonderifsheknewthatcloveswereantimicrobial,antiviral,antifungalandanti-inflammatory.
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THELOWDOWNONWHEATGRASSWheatgrassjuiceispackedfullofenzymes,oxygen,phytonutrients,proteins,vitaminsandmineralssuchascalcium,magnesium,phosphorus,potassium,zincandselenium.It’samajorsourceofchlorophyll,whichishighlyeffectiveateliminatingstoredtoxinsandpurifyingtheliver.It’salsoavaluablesourceofvitaminB-17,asubstancethatisthoughttodestroycancercells.Infact,recentstudieshaveshownthatwheatgrassissopowerfulthat28mlofitissaidtobetheequivalentofabout2.5kgoffreshfruitandvegetablesintermsofvitamin,mineral,traceelementsandphytonutrients,whichallhelptoincreasevitalityandcellhealth.
Basically,thewheatgrainsaregrowninseedtraysusingorganiccompostforabouttendays.Whenyouaddmoisturetomaketheseedsgerminate,theirdormantenzymesspringtolifeandproduceahugeamountoflifeforce.It’smuchbettertogrowyourownorbuyonlineasthegrassismorepotentwhenitisjuicedfreshanddrunkstraightaway.Peopleoftenbuypowdersandwheatgrasstabletsthinkingit’sthesameasfreshlysqueezedjuice,butalotofnutrientsarelostinthepasteurisationanddryingprocessofwheatgrassproducts.
Thejuiceisderivedfromsqueezingfreshwheatgrassthroughamasticatingjuicer.Whenitcomestojuicinggrass,thejuicerisveryimportant,becausethecheapercentrifugaljuicerscannotextractjuicefromthestronggrassyfibres.Thefibresjustgetstuckandcanjamthemachine.Amasticatingjuicer,ontheotherhand,grindsthegrassslowlyandextractsthejuicewithoutdestroyingthepreciousnutrients.Masticatingjuicersalsogiveamuchbetteryieldofjuice–ashotofjuiceisabout30mland,roughlyspeaking,onetrayofwheatgrassyieldsapproximatelythreeshotsfromamasticatingjuicer.
Somepeopleliketodrinkitneat.Ifindthetastetoosweetformyliking,soImixitwithlemonorginger.Gingerrootisanexcellentanti-inflammatory.Iabsolutelyloveaddingittomygreenveggiejuice,too.Itgivesitalovelywarmtaste,especiallyinthewintermonthswhendrinkingcoldjuicescanseemunappealing.Gingerisalsoveryeffectiveintreatingmorningsickness,asitblocksaneurotransmitterthatcantriggernausea.Iwellrememberhowmymotherusedtogivemeawarmgingerdrinkforaqueasystomach.Sheseemedtoinstinctivelyknowwhatfoodshelpspecificailments–therewasnoGooglebackwhenIwasakid.
Followthetipsbelowtokeepthegrowingprocesssimple.Thatwayyou’remorelikelytocontinuegrowingyourown.
Wheatgrassdoesnotcontaingluten,soifyouareglutenintolerantyoudon’thavetoworry.
WHATYOUNEED
180gwinterwheatberries
sproutingjars(seehere)
35cmseedtray(availablefromgardencentres)
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Asmallbagoforganicsoil(availablefromgardencentres)
Spraybottlewithwater(formistingtheseeds)
WHATYOUDO
Soakthewheatberriesinwaterovernightinglassjarswithmeshlids.
Thejarsshouldbeplacedata45-degreeanglesothewaterdrainsofffully.
Rinseanddrainthewheatberriesdaily.
Afteradayortwo,smallshootswillappear.
FillatrayXfullwithsoilandmistitheavilywithwater.
Spreadthesoakedberriesevenlyoverthesoilandpressgently.
Coverwithanemptytrayandplaceitinthedarkfortwodays.
Misttheseedswithwateronceaday.
Afterabouttwodays,thewheatgrassshouldbegintoappear.
Youcanthenplacethetrayinindirectsunlight.
Continuegrowingforafurthersixdays,wateringoncedailyuntilthegrassreachesapproximately18to25cminheight.
Thewheatgrassisnowreadytobeusedforjuicing.
Cutthewheatgrassoffwithasharpknifeclosetothesoilandgraduallyfeedthegrassintothejuicer.
Youcanletthetraycontinuetogrow,asyouwillgetasecondcuttingfromeachtray.Bottomsup!
Theysaythatbreakfastisthemostimportantmealoftheday,butIamnotsureIwouldagreewiththat.YoumaythinkthatIamnotinmyrightmind,challengingtheideathatbreakfastisanimportantmeal.Iknowitgoesagainstthelong-heldtheorythatskippingbreakfastmeansyoutendtoeatmorefoodthanusualatlunch,orgorgeyourselfonsconesandbikkiesonyourcoffeebreak,butIhavemyreasons.
Firstly,skippingbreakfastisnotasbadasyouthink,whenyouconsiderthatmostpeoplegrabapieceoftoastgulpeddownwithamugofcoffee–notmuchnourishmentinthat.Thenwehavethehighlyprocessed,sugar-loadedcerealsthatarefortifiedwithsyntheticnutrients–notmuchnourishmentinthemeither.Mymainreasonforskippingthe‘normal’breakfastsisthatourbodycleansthecolonbetween11pmand11am,sowhenweeatbreakfast,weslowdownthecleansingandeliminatingprocess.
DrKellogg,thefamoussurgeonandthecreatorofKellogg’sCornFlakes,believedthecolonwastheoriginofmostdiseases,andhehadapoint,asmostofthetoxinsinthecoloncomefromthefoodsweeat.Cleansingfromtheinsideiseverybitasimportantasshoweringorbrushingyourteeth.
Startyourdaywithtwoglassesofwaterandlemonjuice.Drinkingwaterisagreatwaytohydrateandcleanseyourbodyfirstthinginthemorning.Lemonsalsohelpthecleansingprocess.Thisissuchasimpletipbutnonethelessanimportantone.Drinkingwaterearlyinthedayhelpsyourbodykickstartthecleansingandeliminationprocess.Waterisessentialforeliminatingwastesubstancesandtoxinsfromthecolon.
Greenjuicesmadewithcucumberhelptocleanouttheintestinesandremovewastefromthecolon.Juicesandsmoothiesaregreatforbreakfastastheyhaveahighwatercontentandareeasytodigest.Ifyouwanttowakeupyourtastebuds,anice,dairy-free,frothysmoothiewillstartthedaywell.Itcanbedifficulttochangeourviewsaboutdairybecausewehavebeentaughtthroughoutourwholelivesthatmilkisahealthyfood.Youcanuserice,oatoralmondmilks.Thesemilkscanbeboughtinallthemainsupermarketsorhealthstores,oryoucouldmakeyourownifyouarepressedfortime.Nutmilksarepackedwithproteinandcanbeusedforsmoothiesorpouredovercereals.
TrytheMoo-freeShake,it’sgreatifyouareveganorlactoseintolerant.MydaughterSarahusesalmondsastheyhaveaniceflavourandcreamytexture.Addsomesteviatogiveitahintofsweetness,orvanillaextractandcinnamon;theymakeareallynicecombinationandareagoodalternativetosugar.Cinnamonhasmanymedicinalusesandhelpswithcolds,nausea,diarrhoeaandpainfulmenstrualcramps.Rawbeepollenisalsowonderfulforsweeteningsmoothiesandcereals.
Evenifyourmorningsarefranticandcrazybusy,greenjuiceisthehealthiestfastfoodforthosewhoareconstantlyonthego.Kidscanhavejuicesandsmoothiestofueltheirgrowingbodiesanddevelopingbrains,andtheycandrinkitinahandycupontheirwaytoschoolifyouareshortontime.Chiaseedsareahealthyadditiontoshakes,andareagreatwaytoaddgoodfatstoyourdiet;theyarerichinantioxidantsandagoodsourceofomega-3.Soakthechiaseedsovernight,sotheycanbeaddedtosmoothiesorporridge.Alternatively,thegroundseedscanbesprinkledoncereals.
Udo’soilcanalsobeusedinsmoothies–itisarichsourceofgoodfats,andiswonderfulforyourskinandhair.
Organicstrawberriesandraspberriesareattheirbestwhentheyareinseason.However,theyarenotalwaysavailable,somakethemostofthemwhentheyareinseasonbecausetheyareamazingforyourskin.Theyhelppromotetheproductionofcollagen,whichisapartoftheconnectivetissuethathelpstheelasticityandconstantrenewalofskincells.Raspberriesclearoutnasalpassagesofmucus.
Mostpeopleassumethattheywillpayhugelyinflatedpricesfororganicfoods,butevenifyouareonatightbudget,youcaneatorganicfoods.Iamoftenaskedifit’sworthspendingextramoneyonorganicproduce,andmyanswerisalwaysYES.Considerthelong-termdangersofpesticides:neurologicalsymptoms,immunesystemdisorders,liverdiseaseandasthmaattacks.Canwehonestlybelievethatthereisnothreattoourhealthifourbodies’resourcesarespenttryingtogetridofchemicalsfromfood?
SomethingelseIreallyenjoyinthemorningischerrytomatoes.Tomatoesareafruit,sotheyshouldalwaysbeeatenonanemptystomach.TheyarearichsourceofvitaminCandlycopene,whichhelpstomopupdamagingfreeradicalsinthebodythatcanharmourcells.Theyarelowincaloriesandfatfree.Talkaboutfastfoodforbreakfast–aquickrinseunderthetapandthey’reready.
Ifyouareunwaveringinyourbeliefthatbreakfastisthemostimportantmealoftheday,trythePowerfulQuinoaPorridge–itisabighitwithmyyoungestdaughter.Don’tbeafraidtotrynewgrainslikemillet,buckwheat,teffandquinoaifyoupreferacereal-basedbreakfast.Thesegrainswillgiveyousustainableenergytogetyouthroughthemorning.Unlikemanystore-boughtcerealsonthemarket,therearenohiddensugarsorsyntheticnutrients.Thesegrainsareanourishing,wholesomeandsatisfyingwaytostartoutyourday.
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LEAN&GREENSMOOTHIEIMMUNEBOOSTER
Thisplant-poweredgreendrinkisgreatforthosewhofinditdifficulttogetenoughgreensintotheirdiet.Myleanandgreensmoothieisalkalizing,cleansingandloadedwithphytonutrients,antioxidants,andessentialvitaminsandminerals.Thebestthingaboutthissmoothieisit’sfruit-free.Theadditionofcoconutmilkisfantasticforhydration,buildingleanmuscleandhelpingtokeepthosehungerpangsaway.
WHATYOUNEED
2cucumber,chopped
450gfreshspinach
250mltinnedcoconutmilk
2avocado,pittedandpeeled
2lemon
WHATYOUDO
Chopthecucumberandblendwiththespinachandcoconutmilkuntilsmooth.
Next,pitandpeeltheavocadoandaddtoblender.
Squeezeinlemonjuiceandblendagain.
Youcanbuycoconutmilkinmostsupermarketsthesedays.
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MOO-FREESHAKEHEALTHENHANCER
SometimesIhavetogetcreativetokeepmyyoungestdaughterJulieinterestedinpreparingherownhealthyfoods.AsItriedtonurtureherpassionforhealthyfoods,wecameupwiththisberrysmoothie.Shehasmovedonnowtogreendrinks,butthisonehelpedherthroughthetransitionphase.Ifyouarelactoseintolerant,thissmoothieismadewithmoo-freeingredients.Berriesareamazingforyourskinastheyhelppromotetheproductionofcollagen,whichisapartoftheconnectivetissuethathelpstheelasticityandconstantrenewalofskincells.
WHATYOUNEED
50gstrawberries
30graspberries
60mlwater
1banana
3dropsstevia
Handfulice
WHATYOUDO
Bendalltheingredientsuntilthedesiredconsistencyisreached.
Addiceandserve.
Fussy,pickyeaterswilllovethissmoothie.
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GETUP&GOSHAKEHEALTHENHANCER
Whowouldthinkthatspinachwouldworkwellinasmoothie?Icameupwiththisdairy-freeshakeinanefforttomovemychildrenawayfromstore-boughtyoghurtsthatcontainsomuchsugar.Mostcommercialyoghurtscontainasmuchas30percentsugar.Youwillhavenoproblemencouragingkidstotakegoodbacteriaandessentialfatsforbreakfastwiththisyummydrink.Whiskitupinnotime–infact,it’sfasterthaneithercerealortoasttoputtogether.Goodbacteriaareahealthyadditiontoshakes,andareagreatwaytoaddgoodfatstoyourdiet.Udo’soilcanbeusedinsmoothies–itisarichsourceofgoodfatsandiswonderfulforyourskinandhair.
WHATYOUNEED
1banana
125mlcoconutmilk
Smallhandfulspinachleaves
1tspUdo’soilor 2tspchiaseeds(soaked)
Ice,toserve
WHATYOUDO
Blendallingredientstogetheruntilsmooth.
Pouroversomeiceandyou’rereadytogo.
Alackofessentialfatscanleadtocravings,asthebodyneedsaregularsupplyofgoodfatsfromfoodsinordertothrive.
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RESVERATROL-RICHSHAKEHEALTHENHANCER
Resveratrolisaphytonutrientfoundintheskinofredgrapesthatisassociatedwithpositivehealtheffects.Itactsasanantioxidantandanti-inflammatory,andmayreducetheriskofheartdiseaseandcancer.
However,thereisacatch:grapesarehighinnaturalsugars,soenjoythisdeliciousshakeinmoderation.Coconutmilkisanidealchoicefordairy-orsoy-sensitivepeople;itisrichincalcium,iron,magnesium,potassium,phosphorus,zinc,manganese,copperandselenium.Blendwelltomakesuretherearenochunksofskininthesmoothiefromthegrapes.
WHATYOUNEED
100gredgrapes
125mlcoconutmilk
2tspUdo’soil
Handfulice
WHATYOUDO
Blendalltheingredientsuntilthedesiredconsistencyisreached.
Addahandfuloficeandstir.
Ifyouwanttowakeupyourtastebuds,thisrefreshingsmoothiewilldojustthat.
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SUGAR&SPICEDELIGHTIMMUNEBOOSTER
Hasthementionofsugargotyourattention?Iusesteviatogivethismilkitssweettaste.Nutorgrainmilksaregreattoaddtobreakfastcerealsforawonderfulbrekkiecombo.Ifyouarelactoseintolerant,thisisagreatalternativesourceofmilk.Iknow,Iknow,youmaysayyouhavenotimetomakehomemademilk,butthinkofthebenefits!Youcanmakeabatchthatwilllastforthreedaysinthefridge,andit’swellworththeeffort.
Cinnamonhasanti-bacterial,antiviralandantifungalproperties.
WHATYOUNEED
140gpre-soakedalmonds
500–750mlwater
3dropsstevia
Cinnamon(optional)
WHATYOUDO
Soakthenutsovernightinwater.Rinseandstrainoffthewateranddiscard.
Blendalltheingredientsinablenderuntilroughlymixed.
Strainthroughafine-meshsieve,nut-milkbagormuslin.
Retainthenutpulp,asitcanbeaddedtocookiesorpâté.Themilkwilllastfortwoorthreedayswhenrefrigerated.
Addsteviatotaste,andsprinklewithcinnamon(optional).
Thismilkhasalovelyflavourandcreamytexture.Thecinnamonandsteviagiveitahintofsugarandspice.
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DAIRY-FREEYOGHURTIMMUNEBOOSTER
Iliketoaddbeepollentothisyoghurtforkids,asitsweetensitandaddscolour.Kidslovecolourfulfood,andthisoneisloadedwithnutrients.Atfirst,Ithoughtmakingyourownyoghurtwouldbelaborious,butIwantedtofindawaytomakesugar-free,non-dairyyoghurtbecausethereissomuchsugarinthestore-boughtvarieties,andsugarencouragesthegrowthofharmfulbacteria.Thecoconutmilkiseasilysourcedinsupermarkets.
WHATYOUNEED
125mlcoconutmilk
1handfulpinenuts
2tspvanillaextract
2tspUdo’soil
1tsprawbeepollen(optional)
WHATYOUDO
Placealltheingredientsintoablenderandblenduntilyougettheconsistencyofcreamyyoghurt.
Addalittleextracoconutmilkuntilyougetthedesiredconsistency.
Pouroveryourfavouritebreakfastcerealorenjoyonitsown.
AddsomeUdo’soiltothemixtoensureyougetadailydoseofessentialfattyacids.
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ENERGY-BOOSTGRANOLAHEALTHENHANCER
Evenifyouhaveonlyafewminutestoeatbreakfast,atleastmakeitonethat’sgoodforyou.Thisenergy-boostinggranolawillgiveyouaverysatisfyingstarttoyourday.ItisrichinzincmagnesiumandvitaminE,andapowerfulantioxidantwithanti-cancerproperties.Itisloadedwithenzymes,astheseedsaresprouted,andisfreeofgluten,dairyandrefinedsugar.
WHATYOUNEED
100gbuckwheat,soakedovernightandrinsed
140gsunflowerseeds,soakedovernightandrinsed
150gpumpkinseeds,soakedovernightandrinsed
4dates,chopped
2tbspblueberries,washed
ricemilk,toserve
WHATYOUDO
Soaktheseedsandbuckwheatovernightandrinsethefollowingmorning.
Leavetodrainwhileyoupreparethefruit.
Mixtheseedsandfruittogetheranddrizzlericemilkontop.
Pouroversomedeliciousdairy-freeyoghurt,andserve!
Youcandrythebuckwheatinthedehydratorifyoupreferacrunchierbreakfast.
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FULL-OF-FIBREPORRIDGEIMMUNEBOOSTER
Ifyoulikeacereal-basedbreakfast,milletisasupergraintoaddtoyourdiet.It’sanourishing,wholesomeandsatisfyingwaytostartoutyourday,andagoodfillerforhungrytummies.Milletisrichinfibre,whichstudiesshowofferssignificantprotectionagainstbreastcancerforpre-menopausalwomen.Solublefibrehasbeenshowntolowercholesterolandprotecttheheart.
Ialwayssoakseedsandnutsovernight,butmilletgetssmellyifsoakedforlongperiods,sorinseitwellandonlymakeenoughfortwodays.
WHATYOUNEED
425gmillet,soakedandrinsed
3dropsstevia
2tspbeepollen
WHATYOUDO
Soakthemilletovernight,drainthewaterandrinsethoroughly.
Warmthemilletwithsomewaterinasmallpottillitformsanice,soft,creamyporridge.
Drizzlesomesteviaornutmilkoverthetop,ifdesired,andsprinklewithbeepollen.
Spoonintoabowlandserve.
Don’tbeafraidtotrynewgrains;theyreallyhaveoutstandingnutritionalbenefits.
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POWERFULQUINOAPORRIDGEIMMUNEBOOSTER
Aschilliertemperaturessetin,manypeoplelikeawarmbreakfasttosetthemontheirway.Quinoaisapowerfulsourceofprotein;infactit’sacompleteprotein,whichmeansthatitcontainsthenineessentialaminoacidsthatthebodyneedstorepairitself.Quinoaisgluten-freeandagoodsourceoffibre,whichsweepsthegutofunwantedwaste.It’salsomuchmoredigestiblethanthenormaloatporridge.
WHATYOUNEED
80gflakedquinoa
250mlwater
Sprinklepumpkinseeds
2or3dropsstevia(optional)
WHATYOUDO
Warmthequinoaflakesandwaterinasmallpottillitformsanice,soft,creamyporridge.
Drizzleafewdropsofsteviaoverthetop,ifdesired,andsprinklewithpumpkinseeds.
Spoonintoabowlandserve.
Thesteviaaddsalovelynaturalsweetness,soyoudon’tneedtoaddsugar–youknow,thetotallyaddictivestuff.
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WHEAT-FREEBREAKFASTIMMUNEBOOSTER
Buckwheatlowersbloodsugarsmoreslowlythanwheat-basedcereals.Withalowglycaemicindex,itmaybehelpfulinthemanagementofdiabetes.Italsoimprovesappetite,isgreatfordigestionandgoodfordrawingoutexcessfluidfromswollenareasofthebody.Buckwheatisloadedwithanimpressivearrayofusefulmineralssuchascalcium,iron,magnesium,potassium,zinc,copperandmanganese,inadditiontoproteinsandantioxidants.Iliketoaddsomedairy-freeyoghurttothisdish;itsnatural,sweetflavourwillstartoutyourdayontherightfoot.Youcanmakeseveralbatchesatatimeandstoreinaglasscontainer.
WHATYOUNEED
250gbuckwheat
250mlalmondmilk
dairy-freeyoghurt,totaste
WHATYOUDO
Soakthebuckwheatinwaterforanhour.
Rinseoffthestarchysoakingwater.
Drainandplacethebuckwheatonparchmentpaperonadehydratortray.
Dryovernighttillcrunchy.
Drizzlethedairy-freeyoghurtoverthecrunchybuckwheat,andservewithalmondmilk.
Contrarytowhatitsnamesuggests,buckwheatisnotwheat;it’sactuallyrelatedtorhubarb.It’sgluten-freeandgreatforthosewhoareglutensensitive.
Winterbringsachangeinweather,andwecanbecomemoresusceptibletocoldsandflu.Awarmbowlofsoupisthetraditionalcureforwinterchillsandagreatwaytonourish,nurtureandprotectourselvesduringthosemonths.Ihavetosaythereissomethingaboutanicewarmsouponacoldwinter’seveningthatnothingelsecanreplicate.Bolsteryourselfagainstthechillwiththesedelicioussoups.
Cayennepepperisfantasticforseasoningandwarmingupsoups.Italsoaddsanicekicktoblandmeals.It’sextremelyspicy,souseitverysparinglyuntilyougetusedtoitspepperytaste.Iuseitonnearlyeverythinginsteadofpepper.Tryitinhummus,soups,curries,crackersandsaucestogivethemextraflavour.Idon’tknowhowIeveratefoodwithoutit.Itcanbeaddedtoaglassofwaterfirstthinginthemorningtoimprovecirculationandhelptocleanandmaintainthecardiovascularsystem.Ithasavarietyofothertherapeuticpropertiesthathasearnedititshealingreputation,includingcalmingulcers,loweringbloodpressure,anditisusedtocoagulatebloodincutsandwounds.
Inthissectionyouwillfindbothcookedandrawsoups,whichwillhelptoeaseyouingentlytoeatingraw.Thereasonspeoplefollowarawdietvaryfromweightloss,healthbenefits,energylevels,toitsanti-ageingproperties.Eatingrawcanmakeabigdifferenceforthosewhoaretryingtoloseweightorwhowanttodropasize–thisIdiscoveredquitebyaccidentwhenIchangedmyeatinghabits.Itisadelicious,easywaytoboostyourhealthandloseweightwithoutbingeinganddieting.
Addingmoreveggiestoyourmealsalsoreducestheamountofcarbsonyourplate.Weassimilatecarbsbetterfromplants,sproutedgrains,pulsesandvegetables,andtheyhavealowglycaemicload.Ifyourestrictyourcarbohydrateintaketowhatyouburndaily,youwillnotgainweight.Bread,pasta,potatoes,biscuitsandcrackersareallmajorsourcesofcarbs.Thegoodnewsisthatdietingbecomesathingofthepastwhenyoumovetorawfoods,andyouwillsoonenjoyfloodsofcomplimentscomingyourwayaspeoplenoticeyournewslimfigure,glowingcomplexionandsuperbenergylevels.
Goodfatsarealsoimportantforweightloss;theykeepusslim,helpwithweightmanagementandtheycanalsoimproveasluggishmetabolism.Goodfatsnoticeablyincreasemetabolicrateandenergylevels,which,inturn,helpustoburnmorecalories.Mostpeopledon’treallyunderstandthedifferencebetweengoodfatsandbadfats.Eventheword‘fat’makesusassumethatfatsmakeusfat,butthatisnotalwaysthecase.Naturally,ifyouthinkfatsaregoingtomakeyoufatyouwilltrytoavoidthem,butfatsdonotmakeyoufat,excessivecarbohydratesmakeyoufat.
Themisunderstandingaboutthedifferencesbetweengoodfatsandbadfatshasledtothemajorityofthepopulationtryingtoavoidallfats,butgoodfatsarenecessaryforgoodhealth.Theyincreaseourenergyproductionbyhelpingthebodytoobtainmoreoxygen,andwhenwehaveincreasedenergylevels,wefeelmuchmoreactive.This,inturn,meansthatwearelesslikelytocravesugarorcarbohydratestodealwithenergydips.
Removinggoodfatsfromyourdietcan,infact,makeitdifficultforyourbodytoloseweight.Ironically,ifweavoidgoodfats,wegetfatter,becauseweneedfattoburnoff
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excessfat.Wemustrememberthatsmallamountsoffatsareanintrinsicpartofahealthybody–itisnotonlyourfiguresthatsufferfromabstainingfromthesefoodsbutalsoourhealth.Goodfatsarealsobeneficialatkeepingyourhairshiny,yournailsstrongandyourskinyoung-lookingandblemish-free.
Oneofthebeststrategiesyoucanemployifyoufeelyouareoverweightistoaddmorerawfoodsintoyourdiet.Rawveggiesoupsaretrulynutritious,becauserawsoupsretaintheenzymesandnutrientsthatareotherwiselostwhentheyarecooked.Theyarealsofillingandtastegreat.Itissoeasytoaddreal,nourishingfoodsintoyourday-to-dayroutine,butyouneedtoensurethatyouareenjoyingit,aswellasbenefittingfromit.Foodneedstobetasty!Itriedtheserecipesoutonmyteenagedaughter,Julie,andshelovesthem.Iusecoconutmilk,squash,seaweeds,spicesandherbstoaddflavourtotheseeasyrecipes.TrytheSuperSeaweedSoup–it’sfantasticallynutritious,tastyand,asanaddedbonus,it’sveryquickandeasytoprepare.
Ifyouprefersomethingwarm,youcanalwaysoptforthecookedsoups.Iknowthatwhenyouliveinacoldclimate,thethoughtofsaladsandrawfoodsmaynotbeappealing.Winterweathermakesuscravecomforting,hotdishes.Thisiswhereadehydratorcomesinveryhandy.Dehydratingwarmsthefoodandhelpstotransformveggiesintoa‘meal’.Whenwarmed,theveggieslookandtastelikecookedfoods.Eatingfoodspreparedinthiswaystartstheprocessofeatingforhealthratherthancomfort,becauseyouareeatingfoodswithoutdestroyingtheirvaluablenutrients.
Ifyouareonatightbudgetandyouwanttoaddafilling,nourishingsouptoyourmenu,theNurturingPeaGreenSoupisbothcheapandcheerful.Ifyouareworriedthatyourfamilywillturnuptheirnoses,Iguaranteethisdelicioussoupwillbeamajorhit.
Herearethreetipsforeatingmoreraw,livingfoodsthroughoutthechillierweather:
Addmorechilli,cayennepepperandgingertoyourfoods.
Warmplatesandbowlsbeforeserving.
Putwarmsaucesoveryoursalad.
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SUPERSEAWEEDSOUPIMMUNEBOOSTER
Aquick,super-nutritioussoupforthosedayswhenyouareravenousandneedsomethinginstantly.Seaweedsoffergreatprotectionagainstradiationso,ifyoutravelbyair,sitinfrontofacomputerorhavehadradiationtreatments,theyareworthaddingtoyourdiet.Thecoconutgivessomemetabolic-boostingmediumchaintriglycerides.Iliketoalternatebetweendulse,kelpandnoriseaweedstogetthemineralsandtracemineralsthatareoftenlackingfromourdiet.
WHATYOUNEED
10gdulseseaweed
10gwakameseaweed
1avocado,peeledanddestoned
200mlcoconutmilk
1tspginger,peeledandfinelychopped
2lemon,juiced
3dropsstevia(optional)
Pinchpaprika(optional)
WHATYOUDO
Soakthewakameanddulseseaweedinabowloftepidwaterforabout15minuteswhileyoupeelthegingerandchoptheavocado.
Drainthewaterfromtheseaweedandremoveanyexcesswaterwithakitchentowel.
Blendtheseaweed,coconut,avocado,gingerandlemonjuicetogetheruntilyougetthedesiredconsistency.
Addpaprikaandstevia,ifdesired,totaste,andserveimmediately.
Forthoseofyouwhohavenevertriedseaweedsoup,thismightbethetimetogiveitago.
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NURTURINGPEAGREENSOUPIMMUNEBOOSTER
Ihaveincludedthisrecipebecauseitisahugefamilyfavouriteinthewintermonths,andIhadsuchfeedbackfrommyreaderswhojustlovedit.It’snurturing,fillingandreallycheaptomake.Withjustthreeverycheapingredients–peas,onionsandvegetablestock–thissoupisgreatvalueformoney.Iservethistofriendsandfamilyoncoldeveningsorforasatisfyinglunchtimefiller.
WHATYOUNEED
450gdriedgreensplitpeas
2onions
1tbspvegetablebouillonpowder
1.25litresboilingwater
WHATYOUDO
Soakthedriedpeasincoldwaterforaboutanhourtosoftenthem.Drainoffthesoakingwater.
Meltthestockintheboilingwaterandpouroverthepeas.Peeltheonions,cutintoslicesandaddtothepeasandstock.
Bringtoagentlesimmer.Coverandcookforafurther20minutesuntilallthepeasandonionsaretender.
Blendthesoupuntilsmooth,addingmorestockifthesoupistoothick.
Dustwithpaprikaorcayennepepperbeforeservingtogivethesoupawarmeffectandcolourfulappeal.
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POSHSOUPIMMUNEBOOSTER
Thissoupisposhenoughtoserveatdinnerpartiesorspecialgatherings.Itwasaninstanthitwithmyfriendsandfamily,andIamsureyouwillabsolutelyadoreit.Sweet,richandcreamy,youwouldalmostthinkitwasmadewithfull-fatcream.Iprefertousewaterinsteadofoiltocooktheonions,becauseoilsheatedtohightemperaturesformharmfulby-products.
Tomakethissoupalittlefancierforspecialoccasions,drizzlealittleofthecoconutmilkontopandgarnishwithafewchoppedchilliflakes.
WHATYOUNEED
1butternutsquash
400mltincoconutmilk
2onions
1tbspvegetablebouillonpowder
250mlboilingwater
Chilliflakes,togarnish
WHATYOUDO
Removetheskinandseedsfromthesquashandpeeltheonions.
Cuttheonionsandsquashintoslices.Cooktheonionsgentlyforafewminutesinasmallamountofwater,stirringregularlytopreventthevegetablessticking.
Meltthebouillonpowderintheboilingwaterandpourovertheonions.Addthechoppedsquashandcoconutmilkandbringtoagentlesimmer.
Coverandcookforafurther20minutesuntilallthevegetablesaretender.
Blendthesoupuntilsmooth,addingmorestockifthesoupistoothick.
Addchilliflakesbeforeserving.
Thissoupneedstobeapartofyourposhfoodrepertoire.Itwilldefinitelyearnyoupraise.
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SWEETCORNCHOWDERIMMUNEBOOSTER
Thisrawsoupisfantasticallynutritiousandtasty,and,asanaddedbonus,it’sveryquickandeasytoprepare.It’swonderfulifyouhaveanunexpectedvisitorforlunchandhavetoimprovisewithstorecupboardingredients.TheideabehindthissoupIowefullytoRenate,atalentedchefattheHippocratesHealthInstitute.IfirstatethissoupinRenate’shome;herinspiringdishesareawesome.
Avocadosarestaplesamongraw-foodenthusiasts.Theavocadoandcornisagreatcombinationofflavours,andthealmondmilkcombinesequallywell.
WHATYOUNEED
240gsweetcorn
500mlalmondmilk
2avocado
250mlwater
2springonions
Pinchturmeric
Pinchgarlicpowder
Pinchcayennepepper
WHATYOUDO
Peelanddestonetheavocado,andwashthespringonions.
Putalltheingredientsinablenderandblenduntilsmooth.
Addalittlewarmwaterifthesoupistoothick.
Toaddextracolourtothisrichandcreamysoup,sprinklewithspringonionsorcayennepeppertoserve.
Rawsoupsaresuchatastychangefromtheover-cookedsoupsthathavebecomethenorm.
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BETA-CAROTENESOUPIMMUNEBOOSTER
Carrotsrankhighonthelistofantioxidantvegetablesinthistrulynutritioussoup,andbeta-carotenehelpstoreducetheriskofcardiovasculardisease.It’stheavocadothatgivesthissoupitscreamytexture;they’rerichinomega-3fattyacidsandvitaminE,whichisgreatforyourskinandhair.
Ifyoupreferawarmsoup,addsomewarmwatertothisrecipe.
WHATYOUNEED
1avocado
2smallcarrots
200mlcoconutmilk
1tspginger,finelychopped
4lemon
3dropsstevia(optional)
Pinchpaprika
WHATYOUDO
Peeltheavocado,carrotsandginger.Removethestonefromtheavocado.
Putalltheingredientsinablenderandblenduntilsmooth.
Addalittlewarmwaterifthesoupistoothick.
Sprinklewithpaprikatoserve.
Rawsoupsaresoeasytoprepare,yousimplythroweverythingintoablenderandwhizz.Soooooeasy.
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DELICIOUSMELONGAZPACHOIMMUNEBOOSTER
Melonsarerichinpotassium,beta-carotene,lycopeneandvitaminC;thesenutrientsmaycontrolbloodpressure,regulateyourheartbeatandreducetheriskofprostate,breastandendometrialcancers.
Ifyouareusedtofastingthroughouttheweek,thismelongazpachoisagreatwaytobreakafastasitreplenisheselectrolytesandtastesdelicious.Iaddsteviaandapinchofcelerysalttobalancetheflavours.
WHATYOUNEED
1mediumcantaloupemelon
Alittlewater,forblending
Fewdropsofstevia
Pinchcelerysalt
Freshmint,togarnish
WHATYOUDO
Peelandde-seedthemelon.
Chopintochunksandblend.
Ifthegazpachoistoothickaddasmallamountofwater.
Addsteviaandcelerysalttotaste,andservegarnishedwithsomefreshmint.
Cantaloupescontinuetoripenwhenpickedfromthevine,butripemelonshouldbeeatenassoonaspossible.Youwilllovethisgazpacho,it’sdelish.
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VITAMINDSTUFFEDMUSHROOMSIMMUNEBOOSTER
MushroomsarerichinvitaminD;theyhavefiguredouthowtogetvitaminDfromthesuneventhoughtheygrowintheshade.VitaminDhelpsustoabsorbcalcium,soit’simportanttoincludeitinourdiets.SomemushroomshaveveryhighlevelsofvitaminD,likemorels,chanterellesandshiitake,thoughtheycanbeverypricey,sousethebest,freshestmushroomsyoucan.
Thestuffingisverysubstantial,andyoucanalsouseittofillcourgettes.It’sagreatstuffingifyouaretryingtoeliminatebread.
WHATYOUNEED
12mushrooms,cleaned
60mlBraggLiquidAminos
60mloliveoil
WHATYOUNEEDFORSTUFFING
70gpinenuts
1redpepper
1tspUdo’soil
Freshherbs:basil,oregano,sage
WHATYOUDO
CleanthemushroomsandmarinateinBraggLiquidAminosandoilfor20minutes,tossinggentlyfromtimetotime.
Processthenuts,herbsandredpepper,addingtheoillast.
Stuffeachmushroomwithabouthalfateaspoonofthemixture.
Placeindehydratorfor1hour.
Servethiswithasproutedsaladforatrulydeliciousandsatisfyingfiller.
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POTASSIUM-RICHCELERY‘SALT’IMMUNEBOOSTER
‘Eachyear,foodcompaniesuseanamountofsaltthatiseverybitasstaggeringasitsounds:5billionpounds.’–MichaelMoss
Whynottrymakingyourown(salt-free)celerysalt?Itreallyissimple.Whybother?Well,tablesalt(sodiumchloride)hasbeenlinkedtoheartdisease,musclecramps,arthritis,diabetesandcancer.Itcontainsbleachingagents,syntheticiodine,and,lastbutnotleast,thedreadedsugar.Iknow,it’shardtobelieve.Eatingexcesssodiumcanalsobeharmfultopeoplewithhypertensionorhighbloodpressure,anditcausesfluidretention.Alsorememberthatconveniencefoodsandready-preparedmealsarehighinsugarsandsalts.
Celery,ontheotherhand,isloadedwithpotassium;youcanvarytheflavourofthesaltbyaddinggarlicoronion,ormakethemseparately.It’safabulouswaytouseupwiltedcelery.
WHATYOUNEED
1–2bunchescelery
WHATYOUDO
Choptheceleryintosmallchunksandplaceondehydratortrays.
Dehydrateovernightuntiltheceleryisdryandminceinablender.Howcoolisthat?
Ifyouaretryingtoquitsaltbutmissflavouringyourfood,whynotusethishealthypotassium-richcelery‘salt’?
PersonallyIfindalotoftruthinthisLinYutangquote.Weneedtomakesurethatthefoodsweeatarepackedwithenzymes,phytonutrients,vitamins,mineralsandfibrethatnourishus,andthatusuallycomesdowntowhoeverpreparesourfood.Ihavedesignedtheserecipestoincludethevitamins,mineralsandnutrientsthatweneedtostayhealthy.
Thehumanbodyisamachinethatneedsthecorrectfuel,muchlikeyourcarneedsfuel,oilandwater.Humanshaveaphysiologicalneedforenzymes,vitamins,mineralsandotherorganicnutrientssuchasessentialfats.Thesenutrientsneedtobesuppliedregularlyandinhighenoughquantitiesinordertomaintainahealthybody.Ifyoudeviatefromtheformula,youincreaseyourchancesofloweringyourimmunesystem,whichisyourmainallyagainstdisease.
Switchingtoahealthierdietconsistingofatleast80percentrawfoodsnaturallyreplenishesthosevitalnutrients–theyoffertheperfectbalance.Thebioavailabilityofnutrientsinarawdietisveryhighbecausetheproteins,fatsandnutrientsareunaltered.Itissimplicityandperfectionfromnature’skitchen.
Mostpeoplewhomaketheswitchliveon80percentrawand20percentcooked.Remember,cookedfoodsarecomfortfoods,andalthoughwemayfeelweneedalittlecomfortnowandthen,especiallywhenyouliveinacoldclimate,oncecookedabove40degreesCelsiusor104Fahrenheit,foodisdeficientinmanyvitamins,minerals,andenzymes.Evenifyouareeatingcooked,home-mademealsyoucannotbesurethatyournutritionalneedsarebeingsufficientlymet,becausetheveryactofcookingdestroysmuchofwhatisbeneficialtosustainoptimumhealth.Youshouldavoidmicrowavedfoods;theymightbeconvenient,butmicrowavesdenaturefood.Youmaybeeatingfoodsyouenjoy,butthevitamins,mineralsandproteinswillbedestroyed.
Aswehumansarenotcarnivores,youwon’tfindanymeat,fish,chicken,eggsordairyinmyrecipes;that’sbecauseanythingthatincludesanimalfoodsoranimalproductsisnotonmymenuanymore.Butitmightbeonyours.Ifyouhavebeenraisedonmeat,chicken,fishanddairy,youmaythinkyouwillwitherawayifyoudon’tgetenoughprotein,wheninfacttoomuchproteinisassociatedwithanumberofdiseases.Toomuchproteincanraisebloodcholesterollevels,causeadeclineinkidneyfunctionandincreasetheriskofcalciumloss,whichcanleadtoosteoporosis.
Proteinhastobebrokendownintoaminoacidstobebeneficial,andhigh-proteinfoodsrequireamassiveamountofenergytobreakdown.Toovercometheproblem,yourbodymustworkovertimestrugglingtodigestproteins,whichinturnputsaddedpressureontheimmunesystem.Inadditiontothis,undigestedmeatcanremainintheintestinesandbecomeputrefied,whichleadstoatoxicbuildupandoftenchronicailmentsofthejointsandheartsetin.Whilechickenisnotasdenseasbeeforpork,ithasitsownproblems.Alotofpeopleeatlightermeatslikechickenbecausetheybelievetheyareahealthieroption.Whattheydon’trealiseisthatchickencanalsoraiseLDLlevelsof‘bad’cholesterol.Tobefrank,thereisverylittleinthedifference.Sincethehorsemeatscandal,wherehorsemeatwasusedinawiderangeofmeat-basedproducts,thousandsofhouseholdshaveswitchedtomeatsubstitutes,withsalesincreasingbyasmuchas20percent.Itappearsthatforconsumers,theword‘meat’
justisn’tasappealinganymore.FastfoodchainslikeTacoBellhavedroppedtheword‘meat’fromoneoftheirmenusandoptedfor‘protein’insteadinanefforttoboostcostumerappeal.
Iknowitmightseemdifficulttogetpastourrigidthinkingthatwecannotsurvivewithoutmeat,butwecan.Manyofushavehadacarnivorousdietforceduponusinordertohelpusobtainappropriatenutritionwithoutknowledgeofthefacts.Proteindeficiencydiseases,suchaskwashiorkorormarasmus,areveryrareexceptincountrieswherepeoplearestarving.TheCentreforDiseaseControlintheUSstatesthatproteindeficiencyismostcommonamongstpeopleinimpoverishedcommunitiesofdevelopingcountries,andintheelderlywhodonotmeettheirdailycalorieneeds.Ihavenoteatenmeat,fishorchickenforover15yearsandmyhealthhasimproveddramaticallyinthattime–andIpromiseyouwon’tbelivingonleavesfordinner.
‘Meat-freeMonday’hasbecomequitepopular.Ithasmanybenefits–it’shealthier,asyoueatmoreveggies,it’scheaper,andyoucanreduceyourcarbonfootprintandsavepreciousresourcesoffossilfuelsandfreshwater.Whydon’tyougiveitagoandjointhegrowingnumberofpeoplewhoaremovingtoplant-baseddiets?Ameat-freemealonenightperweekisnotsodifficult.Therearelotsofwonderful,tastyrecipestotemptyouinthissection.Stickwithonenightforafewweeksuntilitbecomesthenormandthenintroduceasecondmeat-freemeal.Graduallyaddinganewdishononeortwodaysaweekwillenableyourtastebudstoadjust.
Evenasmallbitofrestructuringwillgiveyouafewnightseachweekwithoutmeat.Thiswillgiveyourbodyawell-deservedrestfromdigestinganimalfoods.Thenyoucantryanuncooked,meat-freemealoneortwonightsaweek.Asyourfamilystartstoseeandenjoythebenefitsintheirenergy,mood,etc.,youcouldbuildonit,untilthemajorityoftheirmealsarenutrient-rich.Soon,youwillbelesslikelytosticksomethinginthemicrowaveorsendoutforpizza.Smallandattainablestepscanhaveabigimpactonourlives,andwillultimatelymeanbetterhealthandfewertripstoyourdoctor.Ifyouhaveapressinghealthchallenge,optfortherawrecipes.
Trustme,youwillhavenoproblemincorporating‘healthy’foodintoyourmealswhenyoubegintotastehowdeliciousthisfoodactuallyis.Assoonasyougetafeelforit,youwilleatfoodofafarsuperiorquality,whilealsosavingyourselfsometimeandmoney.Jazzupasimplecottagepiewithsomeroastedgarlic,learntomakeraw,carb-freepasta,orspiceupyourlifewithawonderfullyhotandspicycurry.Yay!
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NO-CHEESEPARMIGIANOIMMUNEBOOSTER
Thisno-cheeseparmigianoisjustasgood,ifnotbetterthantheclassiccalorie-loadedversion.It’sloadedwithproteinandessentialfattyacids.Mostrawrecipesforcheeseusecashewnuts,butcashewscauseinflammation,whichacceleratestheageingprocess.NowIknowmacadamianutscanworkouttobeexpensive,butit’sworthgivingthischeeseashot,becauseit’sdeliciouscrumbledoverpasta,saladsandsoups.
WHATYOUNEED
280gmacadamianuts
4tbspnutritionalyeast
125mllemonjuice
250mlwater
4tspgarlicpowder
WHATYOUDO
Soakthenutsinwaterforhalfanhourtosoften.Drainwellandprocessthenutsinablender.
Addtherestoftheingredientsandprocessuntilsmoothandcreamy.Don’tover-blendoryouwillendupwithnutbutter.
Spreadthinlyontwosheetsofparchmentpaper.
Dryovernightinadehydratoruntilthecheeseisfullydry.Crumbleoverpasta,pizza,saladsorsoups.
Ifusingnutritionalyeastisnewtoyou,don’tpanic!It’sreallynotdifficult.Itgivestheparmigianothatauthenticcheesytaste.
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RAW-INSPIRINGLASAGNEIMMUNEBOOSTER
Thislasagneisreallyeasytopiecetogether,andbelieveme,itisawe-inspiring.Thereareafewdifferentcomponentstoit,butdon’tletthatputyouoff.It’saloteasierthanmaking‘normal’lasagne,becauseyousimplybuildlayersofyourfavouritefillings.Iliketousegarlicmushrooms,redpeppersandonions.Itcanbewarmedinthedehydratorfor10minutestogiveitacookedfeel.
WHATYOUNEEDFORTHE‘PASTA’LAYERS
2courgettes
WHATYOUNEEDFORTHEFILLING
2redpeppers
200gmushrooms
1redonion
45mlgarlicoil
WHATYOUNEEDFORTHESWEETPEPPERSAUCE
1redpepper
1whiteonion
2garliccloves
1tspvegetablebouillonpowder
3dropsstevia
Freshordriedherbs:basil,oregano
WHATYOUNEEDFORTHECREAMSAUCE
280gmacadamianuts
4tbspnutritionalyeast
60mllemonjuice
250mlwater
4tspgarlicpowder
WHATYOUDO
Trimoftheendsofthecourgettesandsliceintothinstrips.
Slicethemushrooms,onionandpeppers,andmarinateingarlicoilwhileyoupreparethesauce.
Forthesauce,processtheredpepper,onion,garlic,stevia,herbsandbouillonpowdertogetherinablender.
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Startwithalayerofcourgettestrips.Thenaddsomeofthemarinatedveggies.
Drizzleoverthesweetpeppersauceandaddanotherlayerofcourgettes.
Buildanotherlayerofveggiesandsauce,andfinishwithalayerofcourgettes.
Makethecreamsaucebelow,andtopyourrawlasagnewithit.
WHATYOUDOFORTHECREAMSAUCE
Soakthenutsinwaterforhalfanhourtosoften.Drainwellandprocessthenutsinablender.
Addtherestoftheingredientsandprocessuntilsmoothandcreamy.
Ithrowleftoverpesto,spinachorbasilintothislasagnetoaddextranutrients.Triedandtestedwithmygang,whoclaimittobeawesome.
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CARB-FREESPAGHETTIWITHSWEETPEPPERPASTASAUCEIMMUNEBOOSTER
Pastadoesn’thaveaparticularlydistinctivetaste;it’sreallythesauceyouusewiththepastathatgivesitflavour.Thereisnoneedtopeelthecourgettes,butifyouwantawhite-lookingpastathenpeelthem.Packedwithveggies,thissauceworksreallywellpouredoverrawcourgettespaghetti.Ifyouarenotinthemoodtocook,thiscarb-freepastacanbepreparedinsecondswithasimpleturnofthehandle.Thenyoucanrelax,asyouwillhavenostickypotstotakecareofafterwards.
WHATYOUNEEDFORSPAGHETTI
2courgettes
WHATYOUNEEDFORSAUCE
1redpepper
1whiteonion
2garliccloves
1tspvegetablebouillonpowder
5dropsstevia
Freshordriedherbs:basil,oregano
WHATYOUDO
Peelandtrimtheendsofthecourgettesandspiralisethroughtheturningslicerwiththespaghettiblade.
Processtheredpepper,onion,garlic,stevia,herbsandbouillonpowdertogether.
Gentlywarmthesauce,andjustbeforeserving,pourovertherawspaghetti.Kidsloveit!!!
Iamnotbigontoomanygadgetsinthekitchen,butaspiraliserisaveryhandygadgetthatcangiveyouprofessional-lookingcutvegetablesandit’sreallyeasytouse.Youcanspiralisemanydifferentvegetables,includingcourgettes,sweetpotatoes,carrotsandbutternutsquash.Voilà!
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STIR,DON’TFRYIMMUNEBOOSTER
IfyouloveChinesefood,butwanttoavoidgreasytake-aways,trythisdish.It’snotfried,soyouwillgetallthebenefitsofthenutritiousingredients.It’ssoquicktoprepare;yousimplychoptheveggies,mixintheoilandseasoning,andthrowitonthedehydratorwhileyoupreparesomerice.It’saneasywaytogetyourfive-a-day.Remember,evenifyouhaveahecticlife,youstillneedtoeatnourishingfood.
WHATYOUNEED
100gmushrooms
1redpepper
1onion
1garlicclove
250gbeansprouts
2tbspBraggLiquidAminos
2tbspoliveoil
WHATYOUDO
Chopthemushrooms,onions,garlicandredpepperintoalargebowl.
Addthebeansprouts.
CoatthevegetablesinBraggliquidAminosandoilandplaceonadehydratortrayuntilthevegetablesbecomewarmandslightlysoftened(approximatelyhalfanhour).
Quicktoprepare,itwillsoonreplacethetake-away!
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DELICIOUSTACOSIMMUNEBOOSTER
Thesetacosarepackedwithflavour,textureandfreshness.Theyhavebecomearealfamilyfavourite,andtheydisappearinmyhouseassoonastheyhitthetable.Thelettuceleavesarefilledwiththedeliciousmixtureandtoppedwithstripsofredpepperandasqueezeoflime.Walnutsarerichinomega-3fattyacids.Theyalsohavehigherlevelsofpolyphenolicantioxidantsthananyotherediblenuts.
WHATYOUNEED
200gwalnuts
1smallonion
1garlicclove,finelyminced
2tbspfreshparsley
1tspBraggLiquidAminos
2tspchillipowder
6largelettuceleaves
1lime
1redpepper
WHATYOUDO
Placealltheingredients,exceptforthelettuceleaves,redpepperandlime,inafoodprocessor.Blenduntilfinelychopped,butdon’tover-blend–leaveafewchunkybits.Thenutsshouldhaveacrunchytexture.
Placethelettuceleavesonaflatsurfaceandaddafewspoonfulsofthewalnutmixtureontop.
Choptheredpepperintostripsandplaceoverthewalnutmix.
Addasqueezeoflimejuice.
Rolluptheleavesandserve.
Servewithascrumptiousguacamoleoryourfavouritesalsa.Delicious.
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BETTERTHANTUNAIMMUNEBOOSTER
Thisrecipecomesfromaverytalentedchef,RenateWallnerattheHippocratesHealthInstitute.Itisagreatexampleofhowsimpleanddeliciousingredientscanbeadaptedtoreplacefish.
Soakthesunflowerseedsthenightbefore,rinseanddrainthoroughly.Withalittleprepaheadoftimeyoucanthenblendittogetherinaflash.Sunflowerseedsareanexcellentsourceofessentialfattyacids;theyarelargelyusedfortheiredibleoilonacommercialscalebutareahugesourceofcalcium,whichissobeneficialforthosewantinganaturalsourceofcalciumforbonehealth.
WHATYOUNEED
425gsunflowerseeds
125mlwater
60mllemonjuice
1tspBraggLiquidAminos,ortotaste
100gfinelydicedcelery(optional)
halfawhiteonion,finelydiced
WHATYOUDO
Drainthesunflowerseedsandprocessallingredientsinablender,exceptceleryandonions.
Diceceleryandonionsveryfinelytoaddtexturetothemix.
Servewithsaladandsprinklewithkelppowderforthatauthentictasteofthesea.
Thisdishissurprisinglyfilling.Iloveit,andIamsureyouwilltoo!
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ROASTEDGARLICCOTTAGEPIEHEALTHENHANCER
Youcanomitthepotatoesifyouareeatingfromtheimmuneboostermenus,butthecrunchypotatotoppingreallymakesthisdish.Potatoesarenightshadesandcontainasubstancecalledalkaloids.Alkaloidshaveanegativeimpactonjoints,nerveandmusclefunction.So,ifyouhavearthriticproblems,nightshadesarenotthebestfoodsforyou.
Iusealotofrawgarlicinmysaladstoretainallitsnutrients,buthereIhaveroastedthegarlictogivethisdishadifferenttwist.Youcanalwaysvarythisrecipewithadifferentrangeofseasonalvegetables;it’sgreatforusinguptheleftoversfromyourfridge.
Thispieisidealwhenyoucravesomehearty,rustic,warmingfood.
WHATYOUNEED
3carrots
1largeonion
1largeleek
2stalkscelery
2–3largeflourypotatoes
4clovesgarlic
2tsporegano
4tbspvegetablebouillonpowder
750mlwater
1tbspgramflour
2tbspricemilk
WHATYOUDO
Roastthegarlicintheovenandpeelandchoptheveggiesintobite-sizedpieces.
Cooktheonionsinapotinasmallamountofwateratamediumheatforabouttwominutes.Stirconstantlytopreventsticking.
Blendthevegetablebouillonpowderwiththewaterandpourovertheonions.
Throwintheveggiesandherbsandreducetheheat.
Blendthegramflourwithasmallamountofhotwaterandaddtothevegetablestothickenthesauce.Allowthestewtosimmerfor30minutes.
Meanwhilemakethemash.First,peelandcookthepotatoes.
Strainthepotatoesandsqueezetheroastedgarlicintothepotatoes.
Mashthepotatoes,mixinginthericemilkuntilthemashiscreamy.
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Placetheveggiesinacasseroledishandtopwiththemash.
Smoothwithaforkandbakeunderthegrillforafewminutesuntilgoldenbrown.
Thisdishsmellssooooogood,Iamcertaintherewillberoomformore!
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ONE-POTSTEWHEALTHENHANCER
Whodoesn’tlikeatastystewonacoldwinter’sevening?Thisone-potwonderischock-fulloffreshveggies.It’sfullofflavour,functionaland,believeitornot,canbemadewithjustveggies.Whatmorecouldyouwant?Eventhemeat-and-potatoestypewillgobbleupthisscrumptiousdish.Trygramflourtothickenthesauce;it’smadefromgroundchickpeasandisavailableinsupermarketsandhealthfoodstores–muchbetterthanbleachedflour.Thisheartystewisdestinedtobecomeafirmfamilyfavourite.
WHATYOUNEED
2onions
6–8buttonmushrooms
1leek
1smallcauliflower
3carrots
2tbspvegetablebouillonpowder
750mlwater
10smallpotatoes
1tbspgramflour
WHATYOUDO
Peelandchopthevegetablesintobite-sizepieces.
Cooktheonionsinapotinasmallamountofwaterforabouttwominutes.Stirconstantlytopreventsticking.
Makeastockbyblendingthevegetablebouillonpowderwiththewater,andthenaddittotheonions.
Throwtheveggies,potatoes,stockandherbsintothecookedonions.Bringtotheboilandthenreducetheheat,allowingthestewtosimmerforanhour.
Blendthegramflourwithasmallamountofhotwater,andthenaddtothestewtothickenthegravy.
Ilovethewonderfularomaofthisdeliciousstewwhileit’scooking,itgivesmeanostalgicwhiffofmymother’skitchen.
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PIZZATIMEIMMUNEBOOSTER
Youmaybeshockedtofindoutthatthispizzaisraw.Itcertainlyisabetteroptionthanthestandardpizzathatisloadedwithcaloriesandsugar.Therearemanywaystomimicpizza,spaghettiorlasagne.Thebeautyisthatyoucanenjoyalargesliceandknowyouarenourishingyourbody.Makeafewcruststosavetime;theywillkeepfortwotothreeweeks.
Thewalnutsandseedsneedtobesoakedovernight,soyoucandosomeoftheprepthenightbefore.
WHATYOUNEEDFORCRUST
100gwalnuts,soakedovernight
140gsunflowerseeds,soakedovernight
180gflaxseeds,groundcoarsely
1tspItalianseasoning
2tspdriedbasil
2tspdriedoregano
WHATYOUDO
Processingredientsthroughamasticatingjuicerusingtheblankattachment,oralternativelyprocessinfoodprocessor.
Alternatenuts,seedsandherbstocombinethoroughly.
Placebetweentwosheetsofparchmentpaperandrolloutthinly.
Removetopsheetandplaceindehydratorfor3hours.Thenturnoverthecrusts.
Continuedehydratingfor3morehourstilldry.
FAVOURITETOPPINGS
Chopsomeoftheseveggies,throwtheminabowlandmarinatethemingarlicandoliveoilforextrataste.Youcanchooseyourfavourites:blackolives,mushrooms,redoryellowpeppersorredonion.Addfreshherbsorpesto.
TopthepizzabaseswithSweetPepperSauce,here,yourfavouritetoppingsandNo-cheeseParmigiano,here.
Mangiatebene,it’spizzatime!
Whenhealthyfoodlooksandtastesthisgood,whynoteatRAW?
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HOT&SPICYCURRYIMMUNEBOOSTER
IcreatedthiscurryrecipeformybookEatYourselfWell,andithasturnedouttobeoneofthemostpopulardishesaccordingtofeedbackfrommyreaders.
Togetthatauthenticcurryflavour,thisoneinvolvedmanytrialstweakingtheamountsofspicesandtonsofpatience.Mostofthespicesinthiscurryyouwillhaveinyourspicerack.Don’tforgettheturmeric;besidesgivingfoodapronouncedyellowcolour,itisavaluedcondimentthathasmanytherapeuticbenefits.
WHATYOUNEED
1onion
1butternutsquash
1smallcauliflower
500mlvegetablestock
400mltincoconutmilk
200gyellowlentils,sproutedfortwodays
1redchilli
2tspginger
1tspcumin
Pinchturmeric
1tspcurrypowder
1tbspgramflour
WHATYOUDO
Puttheonion,squash,cauliflower,chilli,ginger,cumin,turmericandcurrypowderinalargepotwiththevegetablestockandcoconutmilk.
Cookgentlyfor30minutes,untilthevegetablesaresoft.
Blendthegramflourwithasmallamountofhotwatertothickenthesauce,andaddtothepot.
Stirinthesproutedlentilsjustbeforeservingthecurry.
Keepsproutedlentilstohandtoaddtosoups,saladsandcookedmeals;theyaregreatforaddingextranutrientsandvitaminstothefoodsyoueat.
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PASTAALLACARBONARAIMMUNEBOOSTER
MyownrawversionoftheItalianclassiccarbonaraisagrain-freealternativetostore-boughtpasta.Thebestthingaboutthisgluten-freerawpastaisthatithasnoemptycalories,unlikethetraditionalstodgypastamadefromgrains.Driedpastabecameverypopularbecauseofitsshelflife,butit’sheavyandfullofcarbs.CourgettesarefullofvitaminA,vitaminC,antioxidants,folatesandpotassium,andcontainnosaturatedfatsorcholesterol,unlikeeggpasta.
Soakthenutsfor15minutesbeforehandtosoften;thiswillensurethattheyareniceandcreamyinthesauce.Anyleftoverscanbeservedcoldthenextday.
WHATYOUNEED
2courgettes
140gpeas
2redonion
WHATYOUNEEDFORSAUCE
30mllemonjuice
1garlicclove
70gpinenuts
140gmacadamianuts
2tbsppizzaseasoning
2tbspvegetablebouillonpowder
WHATYOUDO
Spinthecourgettesintonoodlesusingaturningslicerandaddthefinelychoppedredonionandpeas.
Squashthegarlicwiththebladeofaknifeandthrowallthesauceingredientsintoablender.
Blendtillcreamyandcoattheveggiesinthesauce.Putinadehydratorfor10minutestowarmslightly.
TopwithNo-cheeseParmigiano,here.Buonappetito!
Ifthedishgetsalittledrybeforeserving,addafewdropsofoliveoilandtheglossytexturewillberevived.
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WHY&HOWTOSPROUTSproutsarebyfarthemostnutritiouswholefoodsonearth.IbegansproutingwhenIwasinmythirties,andIhavetoadmittheinstructionsinthebooksIreadmadeitseemcomplicated.TryasImight,Ineverquitemanagedtogetitright,buteventhatfarbackinmylife,Imusthaverealisedthereweremanybenefitstobegainedfromthiswonderfulsourceoffoodthatnaturehasprovidedforus.NowIteachmystudentshowtocutthroughallthecomplicatedjargonandkeeptheprocesssimpleanduser-friendly.
Sproutsarebabyplants.Letmebespecific–justincaseyouthinkIamtalkingaboutBrusselssprouts–Iamreferringtosproutingtheseedsofplants,suchasalfalfa,cress,broccoli,etc.Thelittleseedlingshaveagreaterconcentrationofnutrientswhentheplantisstartingtogrow.Atthetwo-leafstageofgrowththeincrediblelittleplantscontainthemostconcentratednaturalsourceofenzymes,vitamins,mineralsandaminoacids,whicharevitalforhealth.Theyhaveamazinghealingpowersandanti-cancerproperties,andtheycostapittancetogrow.Whenyousproutseedsyouarebasicallygrowingyourownorganicfoodsthatarefreeofchemicals,pesticides,herbicidesandfungicides.
Startoutwithmungbeans,lentils,alfalfa,cressorfenugreek.Thesearesoeasytogrowandwillgetyouintotheswingofsprouting.Ialwayssoakbeans,lentils,nutsandseedsovernight,asitmakespreparingmealsthenextdaysofast.Theonlyexceptiontothisispinenutsormacadamianutsforquickrecipesastheyaresofternuts.Soakingtheotherseeds,beansandnutsovernightmakesthemmoredigestibleandyouwillsoongetintothehabit.
Checkoutmyfavouritesetofjarsforsprouting(www.changesimply.com)–theyhaveaspecialrackthatallowsthesproutstodraincompletelyata45-degreeangle.Thisisimportant,asifwatersitsinthelidofthejaritwillrotyoursprouts.Remember,childrengrowalfalfaineggcupsinjuniorschool,soiftheycandoit,socanyou.It’schild’splay,andittakesabout5minutesadaytoproduceaconstantsupplyoftheseamazing,nutritious,livingfoods.
WHATYOUNEED
Allyouneedisasetofjars,arack,beans,seedsornuts,andwater.
WHATTODOFORBEANS
Scoop100gofmungbeansintoajarandcoverwiththelid.
Fillthejarwithwater,placethewiremeshlidonthejarandsoakovernight.
Drainthewaterandrinseunderatap.Placethejarupsidedownonarackata45-degreeangletoallowthewatertodraincompletely.
Rinseonceadayfor2or3days.Inwarmerclimates,rinsingtwiceadayworksbest.
Whentherootsbegintoemergefromthebeanstheyarereadytoeat.Storeintherefrigeratortoextendtheshelflifeofyoursproutsto5or6days.
WHATTODOFORSEEDS
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Basically,it’sexactlythesameprocedure,exceptyouneedasmallerquantityofseeds–about25gperjarshoulddoit.
WHATTODOFORNUTS
Nutsdon’treallysprout,buttheyshouldbesoakedandrinsedtomakethemmoredigestible.
Putthedesiredamountofnutsintoajarandcoverwiththelid.Fillthejarwithwaterandsoakovernight.Drainthewaterandrinseunderatap.
Placethejarupsidedownontherackata45-degreeangletoallowthewatertodraincompletely.
Thenutsarethenreadyforuse.
Whenyouarepreparingfood,whynotmakesomethingthatwillactuallynourishyourbody?Youdon’thavetobedeprivedtoeathealthily.Youmightthinkyouwillbemissingoutwheneatingrawfoods,orthatit’ssomeextremeandboringwayofeating,butit’snot.Thisisrealfoodthatnourishesyourbody,notthefakestuffthatdamagesit.Whatyouwillmissoutonarethefried,calorie-loaded,factory-createdprocessedfoodsthatarefullofchemicalpreservatives.Inmyopinion,thatisanabsoluteadvantageofarawdiet,notadrawback.
Ifothersscoffatordismissyourchoiceofoptingfortherawfoodlifestyle,thinkoftheathletesandcelebritieswhofocusbig-timeontheirphysicalappearance,andhaveattributedtheirslimfiguresandglowinglookstoeatingrawfoods.Nowadays,thereishugemediaattentionpaidtothedietaryhabitsofcelebrities,andthosewhohaveembracedtherawfoodlifestyleinsomeformincludePierceBrosnan,DemiMoore,Cher,SusanSarandon,DarylHannah,ScarlettJohansson,RosannaDavisonandproIronmantriathleteBrendanBrazier,tonameafew.
Ihopethearrayofdeliciouschoicesthatarenowascloseastheturnofapageawaywillconvinceyouthatyoucanrelishamealandsatisfyyourpalatewithraw,nutritiousfoods.Youcantradeinthegreasytake-awayforayummy‘stir-raw’withlow-carbrice,orpaircarb-freeSpaghettiwithaSweetPepperPastaSauceandcrumbleanicerawcheeseontop.Trustme,youwon’tmissthejunk.Itwillsoonbecomeawalkintheparkandyouwillbewhippinguprawmealsinaflash.
Rememberit’snotallornothing–justdoyourbest.Tomakethetransitionsmooth,haveajuiceforbreakfastandascrumptious,invitingsaladforlunchordinner.Spruceupasaladbyusingdifferentfoodpreparationtechniquestoaddinterestingtextures.Avegetablespiralisercomesinhandyformakingrawspaghetti,vegetablenoodles,chipsorfineshoestringgarnishes.
Avocadoscangivesoups,smoothies,dressings,dipsanddessertsafabulouscreamytexture.Theyarerichinomega-3fattyacidsandvitaminE,whichisgreatforyourskinandhair.
Mushroomsarealsoagreatadditiontovegetarianorvegandishesastheygiveachewytexture,whichisverysatisfying.SomemushroomsarealsoarichsourceofvitaminD,whichisnecessaryforabsorbingcalcium.Flavouringisveryimportantforanyfood,whethercookedorraw,soaddfreshherbs,spicesandseasoningstoyourrawfoodmeals.Theserecipeswillhelpyouembraceeatingnourishingfoodevenwithinabusyschedule.
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CUCUMBER,AVOCADO&RAWMAYOIMMUNEBOOSTER
Fullofhealthfulcompounds,thisrefreshingsaladisburstingwithflavour,andit’ssoeasytoprepare.Themayoblendsbeautifullywiththecreamytextureoftheavocados.Cucumberscontainahostofvitamins:vitaminB1,vitaminB2,vitaminB3,vitaminB5,vitaminB6,folicacid,vitaminC,calcium,iron,magnesium,phosphorus,potassiumandzinc.Cucumberscontainenoughsugarandelectrolytestoreplenishessentialnutrientsandkeepyouhydrated.
WHATYOUNEED
1cucumber,verythinlysliced
2smallredonion,thinlysliced
2ripeavocados,peeled,destonedanddiced
WHATYOUNEEDFORRAWMAYO
125mlwater
60mloliveoil
140gorganicrawpinenuts,soakedfor15minutes
50grawcauliflower
2tbsplemonjuice
1tspyellowmustard
Handfulchoppedmint
WHATYOUDO
Slicethecucumberandredonionthinly,andthendicetheavocado.
Whisktogetherthemayoingredientstoacreamyconsistency.Adjusttotaste.
Addthecucumberandonion,andcoatthevegetableswiththemayomixture.
Addtheavocadolast,andstirtocoat.
Garnishwithsomechoppedmint.
Thismayomakesafantasticdressingforcoleslaworasandwichspread.
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FEEL-GREATSPROUTEDSALADIMMUNEBOOSTER
Sproutedseedsarepackedwithnutritionandareverymuchpartofmydailydiet.Theyareextremelycheaptoproduceandaregreatvalueformoney,particularlywhenyouconsidertheirmanybenefits.Theyimprovetheimmunesystem,helpthebodytoflushoutwaste,andtheyalsoprotectusagainstdisease.Simplythrowsomelemonjuice,garlic,freshherbsandfreshlygratedgingertogetherforanexplosionofcrunchy,fragrantnourishment.
WHATYOUNEED
2handfulssproutedseeds(alfalfa,onion,sunflowerorbroccoli)
Handfulbasil
1redonion
1redpepper
1carrot,grated
35gpinenuts
WHATYOUDO
Slicetheonionandredpepper,andgratethecarrot.
Tossyourchosensproutsintothemixandaddthepinenuts.
Drizzlewithyourfavouritedressing.Howsimpleisthat?
Notonlyaresproutssuper-foods,theirvisualappealisawonderfulboosttoanysaladorsandwich.
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ZESTYSPROUTEDSALADIMMUNEBOOSTER
Sproutingbeansisthebestwaytoeatlegumesifyouwanttomakethemmoredigestible.It’swellworththesmallamountoftimeandeffortittakeswhenyouconsiderthattheproteins,vitaminsandmineralsinlegumesquadruplewhentheyaresprouted.Mungbeanshaveanti-cancerproperties,andaresaidtostopprematureageing.Ifindithardtogetfreshcoconut,soIuseacanofcoconutmilk.WhenIopenit,Iscoopoffthethickcoconutfromthetop,patitdrywithkitchenpaperandchopintolittlepieces.Keeptheremainingcoconutwaterforsmoothies.
WHATYOUNEED
2handfulssproutedmungbeans
2cucumber
2redpepper
2carrots
juiceof1lime
1tbspoil
1tbspcoconutpieces
2smallredchillipepper
celerysalttotaste
WHATYOUDO
Sproutandrinsethemungbeansthoroughly.Patdrybeforeaddingtothesaladtoremovetheexcesswater.
Slicethecucumber,redpepperandcarrotsthinly.
Scoopoffthethickcoconutfromthetopofthetinofcoconutmilk,patitdrywithkitchenpaperandchopintolittlepieces.Finelydicethechilli.
Addthemungbeanstothesaladandcombine.
Blendtheoil,lime,garlicandcelerysalttogether,pouroverthesaladandseason.
Topwiththechoppedcoconutandserve.
Thisunassumingsaladischock-fullofzest,andisquick,meganutritiousandrefreshing.
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ANTI-INFLAMMATORYSALADIMMUNEBOOSTER
Traditionally,beetrootwaseatenforitsanti-inflammatoryproperties.Itisastrongantioxidantthatishighinfibreandiron.Beetrootisalsorichinsilica,whichisgoodforourskin,connectivetissuesandbonehealth.Itismuchmorebeneficialtoeatrawbeetrootastheoxalicacidbecomesharmfulwhencooked.Ineverjuicebeetsastheyareloadedwithsugars,butthegreenleavescanbejuiced.
WHATYOUNEED
1beetroot
4-inchpieceginger
Juiceof1lemon
WHATYOUDO
Juicethelemon.
Peelthegingerandthrowalltheingredientsintoablender.
Serveasasidewithafreshgreensalad.
Thissaladwilltickleyourtastebuds.Thealkalizinglemonisperfectwiththebeetrootandginger;theymakealovelyhealthycombo.
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CAESARSALADWITHCREAMYDRESSINGIMMUNEBOOSTER
AclassicCaesarsaladisusuallymadewithanchovies,which,Iadmit,makemesqueamish.Toreplacethefishyflavour,Ihaveusedhijikiseaweed,awildseaweedthatgrowsonrockycoastlinesaroundJapan.Youcanbuyitinsupermarketsandhealthstores.Ifyoudon’thavehijikiseaweed,youcansprinklethesaladwithdulseflakes.
WHATYOUNEEDFORSALAD
1headiceberglettuce
20ghijikiseaweed
1smallredonion
WHATYOUNEEDFORDRESSING
100gpinenuts
5basilleaves
1tbspnutritionalyeast
1clovegarlic
pinchcelerysalt
60mloliveoil
Juiceof4limes
WHATYOUDO
Soaktheseaweedinwaterfor30minuteswhileyoumakethedressingandpreparethesalad.
Draintheseaweedandpatitwithapapertowel.
Blendtheingredientsforthedressing.
Shavetheonionthinlyandtossthelettuce,seaweedanddressingtogether.
Crispiceberglettucewithshavedredonioninascrumptiousdressing,toppedwithNo-cheeseParmigiano(here).
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DILL-ICIOUSLYSTUFFEDPEPPERSIMMUNEBOOSTER
Dillandlemonminglewellinthisdill-iciousdish;thesharpnessofthelemonbalancesbeautifullywiththefreshherb.Ifyouarenoteatingasmanyveggiesasyouwouldliketo,trythisandgetallthebenefitsofthenutritiousingredients.BraggLiquidAminosisexcellentforquickmarinades–yousimplyaddittosomeoil.Thesestuffedpeppersareasatisfyingfillerforhungrytummies;youwillbestuffedtoo.
WHATYOUNEED
1redpepper
1yellowpepper
60mlBraggLiquidAminos
60mloliveoil
WHATYOUNEEDFORSTUFFING
50gwalnuts
1avocado
90gsweetcorn
1smallonion
2tspvegetablebouillon
1tbspoliveoil
Fewsprigsfreshdill
Juiceof 2lemon
WHATYOUDO
Washandcutthepeppersinhalfanddiscardtheseeds.
Marinateinliquidaminosandoilfor20minutes,turningoccasionally.
WHATYOUDOFORSTUFFING
Processinablenderthenuts,lemon,avocado,sweetcorn,bouillon,onionanddill,addingtheoillast.Processtoachunkyconsistency.
Stuffeachpepperevenlywiththemixture.
Placeindehydratorfor1hour30minutes.
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OMEGA-RICHWRAPSIMMUNEBOOSTER
Thisistheultimatequick-fixlunch.Itcanbepulledtogetherinminutesforthosemomentswhenyouarereadytoeatthelegoffofthetable.Avocadosarefullofmonounsaturatedfatsthathelpincreasegoodcholesterol(HDL)andreducethebadstuff(LDL).TheyarealsoloadedwithvitaminC,vitaminK,B6,folateandarehighinfibre.Alotofsambosthesedaysarefullofprocessedjunkandtheyalsocontainlashingsofsalt.
Thesewrapsaresuperquick,tastyandmegahealthy.
WHATYOUNEED
4lettuceleaves
2avocados
1carrot
2redpepper
2cucumber
1smallredonion
Handfulalfalfasprouts
2tspgarlicoil
1tsplemonjuice
Pinchcayennepepper
WHATYOUDO
Chopcucumber,redpepperandcarrotintomatchsticks.Dicetheredonion.
Mashtheavocadoswithlemonjuice,garlicoil,cayennepepperandaddthedicedredonion.
Filleachlettuceleafwiththesproutsandmatchstickveggies.
Add 4oftheavocadomixtoeachleafandwraptheleavestogether.
Thehealthyfatsinavocadoshelptosustainyouthroughoutthedaysoyoucanavoidthedreadedafternoonslump.
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QUICKPARSNIPRICEIMMUNEBOOSTER
Preparingproper,homemadedinnerscanbeachallenge,especiallyifyouarezappedafteralongday.Nomatterhowhecticyourlifestyle,youhavetoeatfoodtofuelyourbody.Thissimple,time-savingdishcanbeservedwithanicegreensaladora‘stir-raw’.Thereisgreatjoyinexploringnewtastesandtakingtheboredomoutofpreparingfood.Pinenutsarequiteoilyandgivethedishafriedriceeffectwhendehydrated.Ricehasverylittletasteofitsown;it’sthesauceyouaddorthefoodyouservewithitthataddsflavour.Unlikeordinaryrice,youwon’thavetowatchthepot.
WHATYOUNEED
2parsnips
70gpinenuts,soaked
2tspoliveoil
WHATYOUDO
Peeltheparsnipsandplace,withthenutsandoil,inaprocessorandchopfinely.
Placeonparchmentpaperinadehydratoruntilwarm(approximately2to10minutes)andserve.
Iwasneveraloverofparsnips,butIfindtheyworkwellinthisdish.Youcanalsousecauliflowerifyouprefer.
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GARLICSWEETPOTATOMASHIMMUNEBOOSTER
Ifyouarelookingforculinaryinspiration,whynotreawakenyourtastebudswithsomedifferentflavoursandtastes?Iknowonlytoowellthatthereisnojoyinspendinghoursinyourkitchen,preparingfoodthatfinickyeatersturntheirnosesupat.Whenyouaretryingtogetthefamilyonboard,youneedtomakefoodtastyandinteresting.Ipromisethissweet,tastymashwillgetthethumbsup.
WHATYOUNEED
3sweetpotatoes,peeledandcubed
1tbspgarlicoil
Pinchcayennepepper
Fewsprigsparsley(optional)
Pinchcelerysalt
WHATYOUDO
Boilthesweetpotatoesinwateruntiltenderanddrain.
Addthegarlicoilandmashuntilsmoothandcreamy.
Addcelerysaltandapinchofcayennepeppertotaste.
Garnishwithparsley,ifyouareafanofit.
MyJulieisobsessedwiththis–sheisalwayslickingthespoonandcomingbackformore.
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LOW-CARBGARLICMASHIMMUNEBOOSTER
Thisisagreatadditiontoanymeal–youcanserveitwithsaladsorroastvegetables.It’sagoodlow-carbalternativetoplainoldpotatoes,whichasIalreadymentionedcanbeaproblemforthosewithjointpains.Potatoesarenightshades,andincludeasubstancecalledalkaloids,whichcanhaveanegativeimpactonjointsandnerveandmusclefunction.So,ifyouhavearthriticproblems,theymaynotbethebestfoodforyou.Iliketousegarlic-infusedoliveoiltomakeanicecreamymash.Youcanmakeyourowngarlicoil,butmoststoresalsostockit.Adeliciousmashthatcontainsnoheart-cloggingbutter.
WHATYOUNEED
1largecauliflower
2tspgarlicoliveoil
2springonions
Pinchcayennepepper
Pinchcelerysalt
WHATYOUDO
Washthecauliflowerandchopthespringonions.
Steamthecauliflowertilltender.Thenplacethesteamedcauliflowerinaprocessoranddrizzlewithoil.
Blendtillthickandcreamy.Addthechoppedspringonions,cayennepepperandcelerysalttotaste,andserveimmediately.
Thismashhasbeenabighitwithmyfriendsandstudentsnotonlyforitstaste,butbecauseitissoeasytoprepare.
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IMMUNE-BOOSTINGSPINACHIMMUNEBOOSTER
Spinachisagreatimmune-boosterthatprovidesimportantnutrientsfortheeyesandskin.Ilovebabyspinachasit’ssoversatile;youcanthrowitintojuices,smoothies,saladsanditisidealforthisdeliciouscreamedspinach.It’simportanttobuyorganicspinachbecausetheleaftendstobeheavilysprayedwithpesticidesthatyoucan’twashoff.
Isometimesuseupthepulpthatisleftoverfromnutmilktothickenthisdish.Idehydratethepulptilldry,andplaceitinajaruntilIamreadytouseit.Ifyoudon’thavealmondpulp,topwithNo-cheeseParmigiano,here.
WHATYOUNEED
450gbabyspinach
200gpinenuts
Juiceof1lemon
1tspnutritionalyeast
2tsponionpowder
1garlicclove
190mlcoconutmilk
Celerysalttotaste
WHATYOUDO
Combinealltheingredientsapartfromthespinachintheblender.
Addthespinachtomixtureandblendtillcombined.
TopwithNo-cheeseParmigiano,here(optional).
Usingcoconutmilkinsteadofdairyaddsanexoticappealtothisluscious,creamydish.
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SPINACHSALADWITHGARLICMUSHROOMSIMMUNEBOOSTER
MushroomsareloadedwithBvitaminsandaddachewytexturetodishes.Whatagreat,simplesalad.Youdehydratethemushroomsinoilandgarlicand,voilà,you’redone.Theysmelldeliciousandtasteevenbetter.
WHATYOUNEED
400gmushrooms
3garliccloves
100mlextravirginoliveoil
200gbabyspinach
WHATYOUDO
Cleanandslicethemushrooms.
Crushthegarlicclovesandmixwiththeoilinabowl.
Addthemushroomstotheoilmixandallowthemtosoakitup.
Dehydratefor30–40minutes.
Washthebabyspinachleavesandtopwithmushrooms.Drizzlewithyourfavouritedressingifdesired.
Yes,IknowIusealotofspinach,butit’ssogoodforyou.
Producingfamily-friendlyhealthyrecipeshasbecomeapassionforme.Ihavetaughtinschoolstochildren,teensandparentsaboutthefoodsbestabletopromotechildren’shealth.Infact,withthearrivalofmyfirstgrandchild,Ella,whohaschangedthecourseofmylifeinmanywonderfulways,andthenumerousmumswhohavesentsomanyphotosoftheirkidsdrinkinggreenjuice,munchingsproutsandevendrinkingwheatgrass,ithasfuelledmypassionallthemore.Ifeelblessedtobeabletohelpthesemumsbuildstronghealthybodiesandimprovethefoodstheirchildreneatinthehomeandatschool.
Despitethefactthatitisvitallyimportanttosustainourchildren’shealthandwell-being,itcanbedifficult,especiallyifyouarebattlingbetweenthestoveandLego.That’sfamilylifenowadays;wearealwaysontherun,butifwewanttoreversetheepidemicofchildhoodobesity,early-onsetdiabetesandADHDinourchildrenandteens,weneedtoencouragehealthyeatinghabitsfromthebeginning.Ifyourcupboardsarefullofjunkfoodthattheycansnackon,thenthatisexactlywhatwillhappen.Afussytoddlersometimesneedstobehungryinordertoeatpropermeals.
It’seasytogetchildrentoeathealthilyifyouknowhow,andwhatbetterwaytodothisthanmakingyourowndelicious,nutritioussnacks.Ibecamequitesneakywithmyteenagersandmanagedtosneakquitealotofhealthystuffintomealsinnot-too-obviousways,whichwasanecessarystrategythathelpedthemtoadjust.Iusedthistacticwithmyteenagersratherthandoingbattleeverynightoftheweek,anditworked.Iaddedessentialfatstosmoothiesandmashedpotatoes,spinachandprobioticsintosmoothiesandallkindsofveggiestojuiceswithoutcomplaint.Thissimpletacticchangedthewaytheyate.Needsmust!
Ideally,it’sbettertosetagoodexample,asparentsaretheirchild’sgreatestrolemodelsandtheydependonyoutoprovideahealthyattitudetowardsfood.Iamamassivebelieverthattheessentialingredientforgoodhealthiseducation.Ithelpsyoumakeinformeddecisions,butthisdoesnotalwaysworkwithafussytoddlerorgrumpyteenager.Youreffortstoimprovetheirhealthmaycauseconflictatmealtimes.
Mygreatestjoywaswithourthenfive-year-olddaughterJulie,whowasstillatanage
whereitwaseasytoinfluencehereatinghabits.Herenthusiasmwasinfectious,andIencouragedheralltheway.Itaughtherwhichfoodshelpedthedifferentpartsofherbody,asshewhiskedasauceorstirredapot.Wefoundlotsofproductsthatweregoodalternatives:forexample,forcow’smilk,wesubstitutedriceoralmondmilk.Sugarwesubstitutedwithstevia,anddairybutterwithalmondorhazelnutbutter.Julieisnow20yearsold;thankfully,shehasneverhadanantibioticinherlife.Herslimfigure,longshinyhairandglowingskinsayitall.Herhealthontheinsideshinesontheoutside.
Remember,ifIcandoit,socanyou.Trymakingyourowncrisps,theyreallyaredelicious.Ifthissoundsdifficultortime-consuming,well,believeme,youdon’tneedtobeamasterchefbyanystretch.Theyarepackedwithflavourandwillbeenjoyedbyall.Youwillneedtoinvestinasmalldehydrator,whichisaninexpensivefood-dryingmachine(seehereformoredetails).Ipromiseit’sworththeinvestmentforthecrispsalone.It’ssoeconomicaltomakeyourownnutritioussnacks,andtherearenoaddedpreservativesorharmfuloilsusedintheprocess.Youcanalsomakebiscuits,crackersandmainmealsthatwillproducesatisfying,tastyandenzyme-richfoodsforyourselfandyourfamily.
Putthecrispsinabowlinanaccessiblespot,andyouwillfindsneakyhandssoongobblethemup.Iusuallymakeafewtraysofkalecrispsovertheweekendhopingtheywilllasttheweek,butmygangsoondemolishthelot.
Bestofluck!
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CRACKERSABOUTCRACKERSIMMUNEBOOSTER
Onionsarewonderfulforthepreventionandtreatmentofmanycommondiseasessuchascancer,coronaryheartdiseaseanddiabetes.Theyareamazinglyrichinsulforaphanes,agroupofphytochemicals,whicharedisease-fightingcompoundsfoundinplant-basedfoods.
Moststore-boughtcrackerscontainhiddensugarsandhydrogenatedfats.Whenyoumakeyourown,youknowexactlywhatyou’reeating.Flaxseedsareagoodsourceofomega-3fattyacids;theyarealsorichinfibreandproteins.
WHATYOUNEED
2stalkscelery
1whiteonion
1clovegarlic
180gflaxseeds
140gsunflowerseeds
60mlBraggLiquidAminos
60mloliveoil
2redchilli,finelychopped
2tspcelerysalt
500mlwater
WHATYOUDO
Soakthesunflowerandflaxseeds(separately)inacupofwaterovernight.
Rinseoffthesunflowerseeds,butuseallofthegelatinousflaxseedmix.
Peeltheonionsandwashthecelery,andchopthemfinelyinaprocessor.
Mixwiththeremainingingredientsuntilcompletelycombined.
Spreadthemixturethinlyovertwosheetsofparchment.Sprinklewithcelerysalt.
Scoreintothemixturewithapizzacuttertomakesquareorrectangularshapes.
Dehydrateovernight.Ifthecrackersarenotfullydry,returnthemtothedehydratoruntildryingiscomplete.
Youcannotcomparethedelicioustasteofhome-madecrackerswiththestore-boughtvarieties.
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HEART-FRIENDLYPESTOIMMUNEBOOSTER
Pestomakesanicechangetostirintopastathanthetypicaltomato-basedsauces.Iloveitdrizzledoversaladsoroncrackers.PinenutsarerichinvitaminCandheart-friendlymonounsaturatedfats–plus,hereIhaveaddedsomeextragoodfatswiththeUdo’soiltoupyourintakeofgoodfats.Thenutritionalyeastinthisrecipegivesthepestothatcheesytaste.
WHATYOUNEED
1bunchfreshbasil
140gpinenuts
1clovegarlic
1–2tbspUdo’soil
Juiceof 2alemon
1tspnutritionalyeast
WHATYOUDO
ProcessalltheingredientsexcepttheUdo’soil.
Graduallydrizzleintheoiluntilthepestoturnstoaroughpaste.
Homemadepestotastesnothingliketheready-madestuffyoubuyinajar.Goon,giveitago.
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LOVELYTAPENADEIMMUNEBOOSTER
Iaminlovewiththesimplicityofthistapenade.Youdon’tknowhowharditisformenottoscoffallofitwhenImakeabowl;butthen,Iamaloverofolivesandbasil.
It’squitesaltyasolivesarehighinsodium;however,theyarealsoagoodsourceofhealthyfats.Thispungentmushisgreatfornibbles,tapasorhorsd’œuvresataparty.Pittedolivesaremoreconvenientandsavetimeifyouarelookingforsomethingquick.
WHATYOUNEED
140gblackolives
1clovegarlic
2tbspoliveoil
4tspDijonmustard
WHATYOUDO
Processallingredientsintoaroughpastebeforegraduallyaddingtheoliveoil.Yum,yum!
Tapenadeistraditionallymadeinapestleandmortar,butnowadaysyoucanwhizzitupinablender.
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REDPEPPERSALSAIMMUNEBOOSTER
Thissalsaisincrediblyeasyandcertainlypacksapunch.Ifyoulikespicysalsa,addthefullredchilli.Itwillkeepforaweekinthefridgewithoutgrowinghairystuff.Althoughafteraweekitmaystilllookokaytoeat,nutritionallyitwillnotbesogoodastheenzymeswillhavebeenlost.
Ilikeitreallyfreshandjuicywhenthepeppersarestraightfromthefarmer’smarket.
WHATYOUNEED
1redpepper
1smallredonion
Juiceof 2alemon
2tspcelerysalt
2redchilli
1–2tbspoliveoil
2tbspdriedparsleyorbasil
WHATYOUDO
De-seedtheredpepperandchilli.
Chopallremainingingredientscoarselyinablender.
Serveitwithcrackersandparsnipcrisps.
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SMOKEDCHIPOTLEHUMMUSIMMUNEBOOSTER
I’veeatenmyfairshareofthispopularMiddleEasterndip,andIalwayshaveagoodsupplyinthefridge.Hummusisagreatstandbytohaveonhand.Iliketosprinklesomesmokedchipotlechillipowdertogivethishummusakick,butifyoudon’tlikespicyfoodyoucanomitthedriedchillipowder.Ihaveusedtinnedchickpeasinthisrecipe,butyoucanusedriedchickpeastomakearawhummuswithsproutedchickpeasifyouwanttostayraw.
Bewarned,dustgentlywiththechipotlepowder–youdon’twanttoburnyourmouth.Ifyouoverdoitandaddtoomuch,don’tpanic,youcanalwaysscoopitoff.
WHATYOUNEED
1garlicclove,crushed
240gtinnedchickpeas,drained
2tbsptahini(sesameseedpaste)
Juiceof 2alemon
2tbspUdo’soil
Pinchsmokedchipotlechillipowder(optional)
WHATYOUDO
Placealltheingredientsinafoodprocessor,exceptthechipotlepowder.
Blendintoasmoothmix.
SwirlonadrizzleofUdo’soilbeforeservinganddustwiththesmokeddriedchillipowder,ifdesired.
Thisspicyhummuskeepsforthreedaysinthefridge.
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GOOD&CRUNCHYSEEDSNACKSIMMUNEBOOSTER
Sproutedseedsaresofullofgoodnessthattheyareamustinyourdiet.Sproutsunflowerseeds,pumpkinseedsorsesameseedsforrichsourcesofproteins,antioxidants,vitaminE,calcium,fibreandessentialfats.Whenyousprouttheseedstheyaremoredigestible,andtheygiveyouasteadyflowofenergythroughouttheday.Sproutforoneday,coattheminyourfavouriteherbsandspicesanddehydratetointensifytheflavour.
WHATYOUNEED
2tbspsunflowerseeds
35gsesameseeds
45gpumpkinseeds
2tspBraggLiquidAminos
2tspcelerysalt
Pinchcurrypowder
2tspoliveoil
WHATYOUDO
Sprouttheseedsinwaterovernightanddrainthoroughly.
Mixtheseasoningsinabowlandthrowinthesproutedseeds.Coattheseedsintheseasoningmix.
Spreadseedmixtureonparchmentpaperanddehydratetilldry.Storeinaglassjar.
Youcancreateyourownmixofspices,withchilli,curry,wasabi,ginger,cardamom,turmeric,cuminorcayennepepper,andhavesomecreativefuninthekitchen.
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AMAZINGCRACKERSIMMUNEBOOSTER
Thesaltyseaweedisaperfectmatchwiththecheesytasteofthenutritionalyeast.Ifyouarewatchingyourwaistline,ortryingtoavoidthehighcaloriesfoundincommercialcrackers,theseamazingcrackersareahealthyoption.Withalovelycrunchytexture,theyworkreallywellwithhummusanddips.Youcanalsospreadthemwithavocadoortapenade,orsimplyeatthemwithyourfavouritesalad.
Cuminseedshaveanutty,pepperytasteandtheyareakeyingredientofcurrypowder.Cuminisrichiniron,whichisavitalcomponentofhaemoglobin.It’salsorichincalcium,manganeseandmagnesium.Itslowsdownfree-radicaldamageinthebody,andresearchshowsithasanti-cancereffects.
Iliketoaddcumintocrackers;thisspicegivesagoodkicktocrackers,soupsandsauces.Iusetheseedratherthancuminpowder,astheseedscanbeeasilygroundwithamortarandpestle,andtheydon’tlosetheirflavourasquicklyasthepowder.
Makesureyoubuynutsinsmallishquantities,astheycangorancid.
WHATYOUNEED
4noriseaweedsheets
200gwalnuts,soaked
1redpepper
1stickcelery
100gnutritionalyeast
Pinchsmokedchipotlepowder
1tspsmokedpaprika
1tspgroundcumin
250mlwater
WHATYOUDO
Combinealltheingredientsinablender.
Addalittlewatertoblendintoadough-likeconsistency.
Adjusttheflavouringtosuityourtaste.
Spreadontoparchmentpaperandscoresquareshapesintothedough.Thismakesiteasytobreakthecrackerswhentheyaredry.
Dehydrateovernightuntildryandcrispy.
Thesecrackersareamazing!
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LIP-SMACKINGONIONCRISPSIMMUNEBOOSTER
Whenyouneedsomethingtomunchon,don’treachforcrispsthatarefriedandheatedinoils,astheyhaveaterribleimpactonourhealth.Heatingoilsathightemperatureschangestheirstructureintotwistedmoleculescalledtrans-fattyacids.Friedfatscauseahardeningofthearteriesandmakebloodplateletssticky.Theyincreasethedangeroffree-radicaldamage,andmaycausepathogenicproblems.
WHATYOUNEED
3whiteonions
350gfrozensweetcorn
1tbspreduced-saltvegetablebouillon
250mlwater
WHATYOUDO
Blendthesweetcornandvegetablebouillontogetheruntilitformsacreamybatter.
Addsomewatertothebatterifitistoothick;makeittheconsistencyofapancakebatter.
Slicetheonionsintofairlythickringsandcoattheonionsringsinthebatter.
Placethecoatedonionsringsonadehydratortrayanddrytillcrisp,turningonce.
Iftheideaofmakingyourowncrispsdoesn’tlightyourfire,maybeyouthinkit’stoodifficult.Letmetellyou,it’snot!Comeon,giveitatry.
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POWERHOUSENIBBLESIMMUNEBOOSTER
Thisisaprettyawesomesnackthatwillnotonlystaveoffthemunchies,butisalsoanexcellentsourceofnutrients,especiallyvitaminA,beta-caroteneandcalcium.Kaleishighinfibre,whichhelpstocreatethebulkyouneedtofillyouup,andisoneofthemostnutritiousvegetablesoutthere.
Thesecrispscanbepreparedinaflash,buttakesometimetodehydrate.Theyarepackedfullofflavourandnutrients.Youcanbuysomeofthesecrispsinspecialitystores,butitismuchmoreeconomicaltomakeyourown.
WHATYOUNEED
1bunchkale
1tbspvegetablebouillon
125mloliveoil
WHATYOUDO
Removethekalefromitsstalks.Don’twastethese,keepthemtoaddtoajuicelater.
Combinetheoilandtheveggiebouillon.Lightlycoatthekaleinthemixtureandplaceonthedehydratortray.Don’tbeafraidtogetyourhandsdirty.Stirwithyourhands,rubbingthemixintothekaleasyougo.
Dryuntilcrisp,turningonceduringthedryingprocess.
Kalecanbeaddedtosidedishes,maindishesorsalads,butit’sabsolutelyfabulousforthesecrisps.
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SNACKATTACKIMMUNEBOOSTER
Whenyouareacrispaddict,sometimesyouwillstopatnothingtogetyourfix.Thesecrispsaregreatwhenyougetasnackattack.Turmericgivesthesecrispstheirpronouncedyellowcolour;it’savaluedcondimentthataddsflavourbutalsohasamazinghealingproperties.Ineverusethecentreoftheparsnipasitistootoughforcrisps,butImaketheno-carbricefromtheleftovers.Ifindthattheminutethesecrispsareprepared,theydisappearquickly,especiallywhenmysonRichardisaround.
WHATYOUNEED
2parsnips
1tbspvegetablebouillon
4tsponionpowder
Pinchturmeric
375mlhotwater
WHATYOUDO
Mixthebouillon,onionpowderandturmericwithhotwater.
Slicetheparsnipsthinlyanddipinseasoningmix.
Placeondehydratortray.
Dryuntilcrisp,turningonceduringthedryingprocess.
Thisisascrummysnackthatyouwon’tfeelguiltyaboutscoffing.
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S.O.S.CRISPSIMMUNEBOOSTER
Whenyou’retryingtosticktoyourhealthylifestyle,youmaybetemptedbyyourfavouritecheeseandonion,saltandvinegar,spicytortilla,prawncocktail,barbecueorbalsamicvinegarcrisps–andonceyoustart,youwillnotbeabletostop.Weeatawhopping5billionpacketsofcrispsayear.It’sprettyobviousthatwehaveanunhealthyappetiteforcrispsofallkinds,andthey’reveryunhealthy:friedinfat,coveredinsaltandheart-clogging.TheseS.O.S.Crispsaregreattohaveathandforemergencies.Theywillcometotherescueandaretheperfecthealthysolution.
WHATYOUNEED
120gbabyspinachleaves
350gsweetcorn
60mlwater
1tspBraggLiquidAminos
1tsppaprika
1tsponionpowder
2tspgarlicpowder
WHATYOUDO
Blendthepowdersandpaprikatogether,thenaddwaterandBraggLiquidAminos.
Addthesweetcornandblenduntilyouhaveacreamybatter.Addsomewatertothebatterifitistoothick,thoughyoudoneedafairlythickconsistency.
Coatjustonesideofthespinachleaveswiththebatter.Don’tcoatbothsidesastheywillsticktothetray.Placeinadehydratortray,withthecoatedsideuptoavoidsticking.Drytillcrisp.
Thesimplecombinationofspinach,onionandsweetcornisfantastic.Theseareanidealcomplementfordipswhenenjoyinganightinfrontofthetelly.
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SALT&PEPPERCRISPSIMMUNEBOOSTER
Courgettesgrowinabundanceinthesummermonths.Usethelargeronesbecausetheyshrinkwhendehydrated.Iliketouseamandolintoslicethesecrispsasit’squickandthecrispsturnoutniceandeven,butasharpknifeworksjustaswell.Cayennepepperisagreatdigestiveaidthatstimulatestheflowofenzymeproductionandgastricjuices.
WHATYOUNEED
1largecourgette
4tspUdo’soil
4tspcelerysalt
4tspcayennepepper
4tspsmokedpaprika
WHATYOUDO
Slicethecourgetteintocircleswiththemandolinorknife.
PourtheUdo’soilintoabowlandaddthecelerysalt,cayennepepperandsmokedpaprika.
Coatthecourgetteroundsbyrubbingthemtogetherwithanotherslicetospreadtheoilaround.
Placeonadehydratortrayanddrytillcrisp.
Thesmokedpaprikaandcayenneaddanicebitofcolour.Servethemwithhummus,pestoortapenade.
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SWEET&TANGYLEFTOVERSHEALTHENHANCER
Sometimesyouhaveshrivelled-upleftoverapplesthatyoudon’twanttothrowaway,especiallyiftheyareorganic.Thisisagreatwaytousethoseleftoversfromthefruitbowl.Isliceapples,bananas,mango,pineapple,diptheminlemonjuicetostopdiscoloration,andpopthemonthedehydrator.Dryingconcentratesthefruit’ssweetness,andthesweetslicesaretingedwithjusttheslightestbitoftartnessfromthelemon;adeliciouscombination.
WHATYOUNEED
3applesorotherleftoverfruits
Juiceof1lemon
WHATYOUDO
Youcanuseamandolintoslicetheapples,butmindyourfingers.Alternatively,justuseasharpknife.
Coretheapples,butdon’twastetheseeds.Appleseedscanbeaddedtojuiceastheycontainnitrilosidecompoundsthatprotectusagainstdisease.
Diptheappleslicesinthelemonjuiceandplacetheslicesonthedehydrator.
Dryuntiltheyhaveaconsistencysomewherebetweenchewyandcrunchy.
Theyaregreatforkids’lunchboxes,butdon’tletthemgethookedastheyarestillfullofsugars.
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SWEETPOTATOCRISPSIMMUNEBOOSTER
Ifyouareacrispaddictandareparticularlypartialtothesaltyflavour,thisisawonderfulalternative.Iusesaltedveganbouillonforthisrecipe,whichgivesthecrispsanauthenticflavour.Youcanuseareducedsaltbouillonifyouprefer.Sweetpotatocrispsaredeliciousservedwithsomepesto,hummusortapenade.Theyhavealowglycaemicload,arerichinvitaminA,andalsoprovidefibreandvitaminC.
WHATYOUNEED
2sweetpotatoes
3tbspsaltedvegetablebouillon
200mlhotwater
WHATYOUDO
Washandslicethesweetpotatoesthinly,withtheskinon.
Blendthevegetablebouillonwiththehotwater.
Coattheslicedsweetpotatoesinthebouillon.
Placethesweetpotatoesonthedehydratoruntilcrisp.
Ifyoucontinuallygrazeandsnackbutwantsomethinghealthy,thesenibbleswillrivalyourfavouritefriedcrisps.
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Ifyouwanttogiveupsugar,cutcaloriesorshedsomeextrapounds,therearemanybenefitstogivingupthesugarhabit.Moreoftenthannot,losingweightisthemainreasonthatpeoplewanttodecreasetheamountofsugartheyconsume.Whilethisisaverygoodincentive,andwillreducethecaloriedisadvantageofthoseindulgentsweettreats,Iamarealistandunderstanditmaybehardtoresist.Ialsoknowthatifyoubanthemitmakesthemmoreappealing.Sobeforewegettothegoodies,letmeoutlinethedangersanddownsidesthosesweettemptationscanhaveonyourhealth.Iknowitsuckshearingthatthosesweettreatsyoulovearebadforyou,butIamdoingmybesttogetyouhealthy.
Cholesterolisaproblemcausedbysugarandsugarderivativessuchashigh-fructosecornsyrup.It’snosecretthattherearehiddensugarsinvastamountsofcommonlyeatenfoodsrangingfromfruitjuices,probioticdrinks,sauces,saladdressings,cheesespreadsandprettymucheveryprocessedfood–eveninfantformulae.Remember,allthosehiddensugarsaddup.SugarcanincreaseLDLcholesterol(badcholesterol),whichisariskfactorforcardiovasculardisease.Asweallknowit’saddictive;themoresugarsthatareaddedtoyourfood,themoreofityouwillwant.Foodcompaniescountonyoudevelopinganaddictiverelationshipwiththeirfoods.Don’tbeduped,readthelabel–orbetterstill,makeyourowntreats.
Cancercellsthriveonsugar;theyhavemanymorereceptorcellsforcapturingsugarthanhealthycells.Themolecularbiologyofcancercellsrequiresmoreglucosetofeedthem.Forsomepeople,cancercellsgrowfasterandstrongerwhentheperson’ssugarlevelsarefrequentlyabovenormal.Cuttingdownourintakeofsugarcutsoffanimportantfoodsupplytocancercells.It’snotjustpeoplewhoarediagnosedwithcancerwhomthisaffects.Eachofusgeneratesnewcancercellseachdayinourbodies.Ahealthyimmunesystemdealswiththesesothattheydon’tbecomeanissue,buthowcanyoubuildastrongimmunesystemwithfoodsthatincreaseyourriskofcancer?
Sugar:
elevatesLDLcholesterol;
disturbsbrainchemistry;
increasesweightandobesity;
raisesbloodsugarlevels;
increasesriskfactorforkidneydiseaseanddiabetes;
feedsfungus,yeastsandbacteria;and
rotsteeth.
Whenyoulearnaboutthedangersthateatingcertainfoodscancause,andhowthosefoodscanescalatehealthproblems,youwanttodowhatyoucantoavoidthem.
Whattodoaboutsugar
Whenyoueatsugar,whetherit’swhitetablesugar,agavenectar,honey,cornsyrup,saccharine,aspartame,xylitolorfruitsugar(fructose),yougetaninstantspikeinthe
glucoseleveloftheblood.Sugarsarelikeatimebombtickingwithinoursystemsbecauseyourpancreasmustsecretelargeamountsofinsulintostopbloodsugarlevelsfromrisingtoohigh.Everytimeyoueatsugaryfoods,theycauseanimbalanceinyourbodychemistry.Theextrainsulinpushesyoursystemintooverload,whichtendstomakethebloodsugarlevelsfalltolevelsthataretoolow.Eventheso-called‘healthysugaralternatives’canactuallyincreaseyourcravingsforsugar,whichisallbadnewsforyourhealthandyourwaistline.
Manyhealthadvocatesrecommendagavesyrup,oragavenectar,asahealthyalternativetosugar.Whilethissoundshealthy,theydon’tinformyouthatit’sprocessed,highinfructose,isabsorbedassugarbythebodyandcausesunwantedweightgain.Iamveryscepticalofalternativesweetenersthatarepromotedashealthfoodsbecausetheyusuallypromotesomekindoffadthatcanbedamaginginthelongterm.
Usesteviatosweetenandreduceyoursugarintake.Steviacomesfromaplantandhasalowglycaemicload,soitwon’tspikeyourbloodsugars;infact,itactuallyhelpstoregulateblood-sugarlevels.Itcanbeboughtinliquidorpowderform.Thesachetsareveryhandy,butthedropsworkwellinjuicesandsaucesastheydissolveeasily.Steviaisabout400timessweeterthansugar: 2teaspoonofsteviaisequaltoonecupofsugar.IthasbeenusedinJapanforyearstoreplacesugar,andtheJapaneseconsumeover300,000poundsofiteachyear.SteviahasbecomewidelyavailableasasweetenersinceitsapprovalforusebytheEUin2011.Itwillhelpyoutoavoidthetreatsandsweetsaisles,andgetyouoverthehumpofgivingupthedemonsugar.
Treatsaremeantforspecialoccasions,whichshouldbecelebrated–Iamnotatotalspoilsport!–buttheyarenotforeveryday.Muchasweliketothinkwedeserveatreateachdayorneedareward,treatsandsweetsarenotrequiredfoodsforyourbody.Youwillnoticethatallthetreatsandsweetsare‘healthenhancer’recipes.Fruitsanddriedfruitsareoftenusedtosweetentreatsandsweets,buttheystillcontainsugarsandassuchtheyshouldbeusedsparingly.Inotherwords,don’tscoffthewholebatchofcookiesyourself.Nudge,nudge,wink,wink!Seriously,onceyoufindahealthyreplacementforyourusualtreatyouwon’tbeinclinedtosurrendertothemelt-in-the-mouthproductsanymore.
Itmaytakesometimebecausesugarhassuchastrongholdonusandissoaddictive.Bepreparedforthosecravings;trytheDivine&DecadentTiramisu,theGuilt-freeCookiesorBerryN-iceCream.Or,ifyouareNutsAboutIceCream,makeyourownicecreamathome–youdon’tevenneedanexpensiveicecreammaker.Haveaweekendtreatthatwillhelpyoubreakthedependenceonsugarandphaseoutthosestore-boughttreats.Ifyouwanttobehealthier,happierandthinner,cuttingbackonsugarwilldefinitelybegoodforyourfigureandamazingforyourhealth.Staystrong!
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NUTSABOUTICECREAMHEALTHENHANCER
ThisicecreamisatreatonSaturdayeveningsfortheguestsattheHippocratesHealthInstitute.TheirtalentedexecutivechefKenblueisverystrictaboutsugars,becauseeverytimeyoueatrefinedsugaryfoods,theycauseanimbalanceinyourbodychemistry.Heusesmapleflavourinthisicecream,notmaplesyrup;Ithoughtitwouldbedifficulttofind,butIhadnotroublesourcingitonline.Ifyoudon’thaveit,that’sokayastheicecreamworkswellwithoutit.Usethenutmilkfromhereor,alternatively,youcanuseacartonofalmondmilkforconvenience.Youcanhalvethequantityifyouwantasmallerbatch,butwhenyoudivvyitout,itwilldisappearquickly.
WHATYOUNEED
50gwalnuts
1litrenutmilk
30mlvanillaextract
1tbspcinnamon
15mlmapleflavour
5dropsstevia
WHATYOUDO
Ifyoudon’thaveanicecreammaker,placeallingredientsexceptforthewalnutsinafoodprocessor.Processuntilcreamy.
Chopthewalnutsroughlyandstirintothemix.
Placeinanair-tightcontainerandchillinthefreezerforafewhourstilltheicecreamhardens.
Letitsitforabout15minutesorsotosoftenbeforescoopingintoservingbowls.
Iliketoaddafewwalnutstogiveitacrunchynuttytexture.Youwillbenutsaboutthisone!
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DIVINE&DECADENTTIRAMISUHEALTHENHANCER
Itinkeredaboutwithvariouscoffeesubstitutestogivethisdessertanauthenticflavour.Thereareafewreallygoodcaffeine-freecoffees,theycomeindifferentflavours–java,richroast,almond,amaretto–andreallytastegood.IuseTeeccino,aherbalcoffeemadewithbarley,chicoryroot,figs,almondsandroastedcarob.Youwillfinditingoodhealthfoodshopsorontheinternet.
Aloveaffairwithcoffeecaneasilyspiral.Thereisnodoubtthatcoffeegivesyoualift.However,thattemporaryincreaseinenergyyouexperienceisshort-livedandbeforeyouknowit,you’rehavingthreeorfourcupsadayjusttokeepyourselftickingover.Trythisforbirthdaytreatsordinnerparties–thecreamfillingissilkyandrich,withadivinecoffeeflavour.
WHATYOUNEEDFORCAKEBASE
220gpecans
150gdates
1tspcarobpowder
3tsprichroastTeeccino
1tspvanillaextract
1tspshreddedcoconut
WHATYOUDOFORCREAMFILLING
280gmacadamianuts
250mlwater
1banana
2tbspcoconutoil
1tbspnutritionalyeast(optional)
1tspvanillaextract
WHATYOUDOFORCAKEBASE
Soakthenutsanddatesovernightinwater.
Drainoffwaterfromnutsanddatesandprocessinablender.Addtheremainingingredientsandblenduntilthemixholdstogether.
Useaspringformpantomakeiteasytoremovethecakefromthepan.Anothertipistosprinkleadustingofcoconutflakesonthebasetostopthecrustfromstickingtothebottomofthepan.
Pressthemixintothepantoformthecrust.
WHATYOUDOFORCREAMFILLING
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Throwalltheingredientsintoyourblenderandblendtoacreamyconsistency.
Pourthecreammixtureoverthecrustinthespringformpanandsmoothrightuptoedgeofthepan.
Popthecakeintothefreezerforabout3hours.Allowtothawbeforeslicing.
Sprinklewithalittlecarobpowderbeforeserving.
Thisdivineanddecadenttiramisuisrich,lusciousandalmostsinfullygood.
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BERRYN-ICECREAMHEALTHENHANCER
Thisdeliciousicecreamisbeyondeasy.Keepafewbananasinthefreezersoyoucanwhipthisupinaflash.
Strawberries,raspberries,blueberries,blackberriesandcranberriesarerichinpolyphenols,acompoundfoundinfoodsthatarepurpleorredincolourandwhichprotectsyourbodyfromcelldamage.Theberriesinthisrecipeaddsomesupernutrients,soyouwon’tfeellikeyou’vefallenoffthehealthy-eatingwagon.Youcanusetheblankscreenthatisprovidedwithyourjuicer,oruseafoodprocessortoblendthefruit.Ifyouwanttomaketheicecreamintoswirls,youcanbuyanextraattachment,butyoucanjustuseascooporspooninstead.Oh,anddon’tforgettolickthespoon!
WHATYOUNEED
2bananas
300gmixedberries
3dropsvanillaessence
3dropsliquidstevia(optional)
nutmilk(optional)
WHATYOUDO
Peelthebananasandfreezeovernight.
Mixtheberries,vanillaandsteviatogetherandprocesswiththepeeledbananas.
Ifyoulikeasofticecream,add125mlofnutmilk.Enjoy!
Iliketoaddsomevanillaessenceforaricherflavour.Tryandsourceanon-alcoholicbrand–mosthealthstorescarrythem.
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LEMONMERINGUEPIEHEALTHENHANCER
Theclassicversionoflemonmeringuepieismadewitheggyolksandsweetenedcondensedmilk,whichareallingredientswewanttoavoid.Thislighterversionwillexciteyourpalateandwon’tleaveyoufeelingbloated.It’snotatruemeringue,astherearenoeggsinthisrecipe,butittastesdelicious.Ifyoualwayssharedessert,thisisonethatyoumayactuallyfightover.
WHATYOUNEEDFORCRUST
160gpecans,soaked
70graisins,soakedinlemonjuice
1lemon
20gdesiccatedcoconut
WHATYOUNEEDFORLEMONPIEFILLING
250mlalmondnutmilk
230gcoconutoil,softened
2tbsplecithinpowder
Juiceof3lemons
4tspalcohol-freevanillaextract
3dropsliquidstevia
WHATYOUNEEDFORMERINGUETOPPING
190mlalmondnutmilk
140gmacadamianuts
1tsplemonjuice
1tspalcohol-freevanillaextract
3dropsliquidstevia
1tsplecithinpowder
60gcoconutoil,softened
WHATYOUDOFORCRUST
Soakthenutsovernightinwater.
Soaktheraisinsinthejuiceofalemon.
Drainthenutsandraisinsandprocessinablender.
Thenpressthenutandraisinmixintoapietintoformthecrust.Useaspring-formtintomakeiteasytoremovethepiefromthetin.Anothertipistosprinklesomecoconut
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flakesonthebaseofthetintostopthecrustfromstickingtothebottom.
WHATYOUDOFORLEMONFILLING
Blendalltheingredientsexceptlecithinpowderandcoconutoil.
Blendtheoilandlecithinpowderonlowtoacreamyconsistency.
Pourmixtureovercrustandsmoothrightuptoedgeofthepiedish.
Popthepieintothefreezerforabout3hours.
Removeandkeepinfridgetillreadytoeat.
WHATYOUDOFORMERINGUETOPPING
Blendallingredientstogetherandplaceadollopofthecreamoverthepiejustbeforeserving.
Decoratewithafewslicesoflemonormint.
Sensationallayersofcreamycitrusfillingfinishedwithlusciouscreamtopping.
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DAIRY-FREECRÈMECHANTILLYHEALTHENHANCER
ThisfamouswhippedcreamfromthemedievalFrenchmarkettownisaperfecttoppingfordesserts,butitisusuallymadewithheavycreamandsweetenedwithsugar.
Basically,thehumanbodydoesnotrequiremilkafterweaning,andbythatstage,weproducelessofthelactaseenzymesnecessaryforitsdigestion.Lactoseismadefromonemoleculeofglucoseandonemoleculeofgalactose.Itisadisaccharide,atypeofsugarthatmustbebrokendowninthesmallintestinebylactaseenzymes.Ifitisnotproperlyabsorbed,itfermentsinthedigestivesystemandisthecauseofmanydigestiveproblems.
WHATYOUNEED
190mlalmondmilk
140gmacadamianuts
1tsplemonjuice
1tspalcohol-freevanillaextract
3dropsstevia
1tsplecithinpowder
60gcoconutoil,softened
WHATYOUDO
Blendallingredientstogetherandtopdessertjustbeforeserving.
Infusedwithvanillaextract,thisDairy-freeCrèmeChantillyissimplebutdecadent.
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ENERGYBARSHEALTHENHANCER
Betterenergylevelsarearesultofeatingbetterfood,andthesedeliciousenergybarswillkeepyougoingthroughouttheday.Iliketousealmondsastheyhaveanicerichflavour,andIalsoaddsomemilletbecauseitisanon-acid-forminggrainandcontainsamyriadofbeneficialnutrients.Milletisreadilyavailable,andisoneoftheleastallergenicandmostdigestiblegluten-freegrains.Youcan,ofcourse,omititifyoudon’thaveittohand.
WHATYOUNEED
600galmonds,soakedovernight
460gdates,soakedovernightinthejuiceof1orange
2tbspmillet,soakedovernight
1orange
WHATYOUDO
Soakthenutsandmilletovernightinwateranddrain.Alsosoakthedatesovernightinthejuiceoftheorange.Savetherind.Thedateswillabsorbmostofthejuice.
Choptherindoftheorangefinelyinyourfoodprocessor,thensimplypushthenuts,datesandrindthroughyourjuicerusingtheblankscreen.
Turnthemixtureontoparchmentpaper,coverwithanothersheetofpaperandrollwitharollingpin.
Formintobarsandplaceinthedehydratorovernight.Enjoy!
Mygirlslikeacrunchiertexture,soIdehydratethesebarsovernight.
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GUILT-FREECOOKIESHEALTHENHANCER
Asuperhealthyoptionforasweettooth,theseguilt-freecookiesarebetterthantheusualsugarbombyougetfromstore-boughtcookies.Anotherbonusforthosewhohavetoworryaboutgluten,thesecookiesaregluten-free.Thesweetripebananaswiththecoconutandtouchofvanillaareadeliciouscombination.Besidesbeingdelicious,youcansavourthesecookieswithoutregret.Yousimplycannotgowrongwiththem;theycomeoutperfectlyeverytime.
WHATYOUNEED
2ripebananas,mashed
50gshreddedcoconut
4cupcoconutbutter
60gchoppednuts
1tspalcohol-freevanillaextract
50gdriedbuckwheat
3dropsstevia(optional)
WHATYOUDO
Mixallingredientstogetheruntiltheyarewellcombined,andrefrigerateforhalfanhour.
Scoopintosmallballs,rollinyourhandsandflattenwithyourpalm,orcutwithacookie-cutter.
Placeinthedehydratoranddryovernightuntilthecookiesarecrisptothetouchontheoutsideandsoftinthecentre.
Trytheseoutonyourfriendswhoarepartialtochompingoncookies.Theywon’tbelievetheyhaveNOaddedsugar.Doesitgetanybetter?
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MAMMY’SHOME-MADEBREADHEALTHENHANCER
Mymumwasafabulousbaker,andalthoughIdon’teatmuchbreadthesedays,thisfreshhome-madebreadisstillafavouritewiththefamily.Ihavedeviatedalittlefrommymother’strustedrecipebymakingthisbreadwithricemilkandspeltflour.WhileIcanalmosthearhersay,‘Don’tfixwhatisnotbroken’,speltismucheasiertodigestthanwheat.Ithasanuttyandslightlysweetflavour.Ilovetoaddnutritiousseedsintothemix,astheygivethisbreadanicecrunchytexture.
WHATYOUNEED
340gbrownspeltflour
300mlorganicricemilk
1tbspsesameseeds
4tbsppumpkinseeds
3tspgluten-freebakingpowder
Juiceof 2alemon
Knobcoconutbutter
WHATYOUDO
Preheattheoventogasmark4/175°c.
Mixallthedryingredientstogether,sievingthebakingpowderintothedrymix.
Addthericemilkandlemonjuiceandmixthoroughlyuntilathickdoughforms.
Lightlycoata450gloaftinwiththecoconutbutter.
Pourthemixtureintothetinuntilit’saboutthree-quartersfull.
Bakefor45minutestoanhour.
Turnoutontoabakingtrayandchecktoseeifthebaseoftheloafisfirm.
Ihavebeenmorespecificabouttheamountshere,aswhenbakingbreadit’simportanttohavethequantitiescorrect.
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NATURE’SSEXYSECRETHEALTHENHANCER
Whowouldhaveguessedthatoneofthesummer’sgreatestandmostrefreshingpleasures,watermelon,isgreatforyourlibido?Thesecretliesintherind;thiscontainsanutrientknownascitrulline,whichisconvertedintoarginineinthebody.Arginineboostsnitricoxide,whichrelaxesbloodvessels.Iknowitsoundscomplicated,butisn’titinterestinghowMotherNaturehasallthetrickstoturnyouonandgetyouintherightmood?Theseicelollieswilleasilywooanyonewhotriesthem.
WHATYOUNEED
1watermelon
Juiceof1lime
Icelollymoulds
WHATYOUDO
Removetheskinfromthewatermelonandprocesswiththelimejuice.
Pourintomouldsandsticktheminthefreezertilltherightmomentandenjoynature’snot-so-guiltysecret.Letthewooingbegin.
Juicetherindtogetallthatsensualgoodness.IalsousetheseedsastheyarerichinproteinsandBvitaminsandminerals.Theylookprettyinthelollies,too,butyoucantakethemoutbeforeblendingifyouprefer.
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WALNUTBONBONSHEALTHENHANCER
Thesebonbonscanbemadeinbatchesandstoredinthefridge.Ifyouarewaryoftryingtogiveupsugarbecauseofpreviousbrokencommitments,whynottrythesebonbons?Theywillhelppacifyyoursweettooth.I’mnotsuggestingyouwon’tmissyourfavouritechocciebar,butlearninghowsugaraffectsyoucanreduceyoursusceptibilitytothosesweetpleasures.Thegreatthingisthatthey’rereadyinabout10minutes.Theyremindmeofmarzipan.
WHATYOUNEED
50gcrunchyhazelnutbutter
1tspalcohol-freevanillaextract
140gwalnuts,chopped
80gdates
WHATYOUDO
Usingtheblankscreenfromyourjuicer(orafoodprocessor),processhalfofthewalnuts,allofthedatesandthevanillaextracttillfullycombined.
Blendinthehazelnutbutter.
Rollintoballs,pressingthemixturetogetherfirmlysoitwillhold.
Choptheremainingwalnutsfinelyandrollthebonbonsinthechoppednuts.
Placethebonbonsontoparchmentpaperandpopinthefridgefor10minutes.
Iliketousemyjuicerforbonbonsasitbringsthemixturetogetherniceandtight,butyoucanuseafoodprocessor.
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SWEETINDULGENCEHEALTHENHANCER
SavethesetrufflesforthosemomentswhenyouneedanextrabitofTLC;theyaretheperfectantidotetothesugarblues.
Theseareanindulgenttreatthathasalovelycitrusflavour,smotheredinshreddedcoconut.TheskinofcitrusfruitisactuallythemostbeneficialpartasitcontainsthemostvitaminCandbioflavonoids.
Thisisprobablytheeasiestrecipefortrufflesaround.Theyaresosimple–youjustmixtheingredientstogether.Iusetheblankscreenthatcomeswiththejuicer,asitcreatesatightermixturethatstickstogetherwell.
WHATYOUNEED
200gpecannuts,soakedandrinsed
1tspsesameseeds,soakedandrinsed
150gdates,soakedinorangejuice
50gshreddedcoconut
Juiceandrindof1orange
WHATYOUDO
Soakthenutsandseedsfor15minutesandrinse.
Gratetherindoftheorangeinaprocessor.
Addallingredientsexcepttheshreddedcoconuttoyourjuicerthroughtheblankscreen,oruseablender.
Rollthemixintoballsandcoateachballinshreddedcoconut.
Refrigeratefor20minutes–andtrynottoindulgetoomuch!
Althoughthesetrufflesarequiteluscious,youwon’tfeelheavyaftereatingthem.
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LOTSOFLOVELYHEARTSHEALTHENHANCER
It’seasytowinheartswiththeselovelysweets.Sometimesthesimplestofingredientscreatethemostdelectabletasteexperiences.Withjustafewsimpleingredients,youcanproducetheselove-infusedbeauties.Theyareirresistible,sobeforeyousubmittoanimpulsetobuysweetsatthecheckoutcounter,makeabatch.Iusestrawberriesforthepinkones,andalittleturmerictomaketheyellowones.
WHATYOUNEED
1ripebanana
400mltincoconutmilk
4dates,soakedinlemonjuice
150gstrawberries
Pinchturmeric
Heart-shapedmoulds
WHATYOUDO
Processbananaandcoconutmilktogether.
Addstrawberriestohalfthemixture,andturmerictotheotherhalf.
Pourintoheart-shapedmouldsandfreeze.
Thawbeforedemolishingthelot.
Bewarned…onejustwon’tbeenough,butifyoushare,youmaymakeyourwayintosomeone’sheart!
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NO-SUGAR,NO-CHEESE-CAKEHEALTHENHANCER
ThisrecipeisoneIamreallyeagertosharewithyou:first,thereisnotabitofcheeseinsightandsecond,thereisnorefinedsugarinthisrecipe.ThedecoratingforthisrecipewasinspiredbyKristinaCarrillo-Bucaram,apioneerinthelocal,organicfoodco-operativemovement.Thestrawberriesareusedtolayerinbetweenthemixture,andarethecrowninggloryofthisNo-sugar,No-cheese-cake.Goon,showyourguestsjusthowamazingyouare.
WHATYOUNEEDFORCRUST
160gwalnuts
160gpecans
150gdates
1tspalcohol-freevanillaextract
2tbspcoconutoil
WHATYOUNEEDFORFILLING
900gstrawberries(180gforblending,therestslicedforlayers)
2frozenbananas
800mltinnedcoconutmilk
140gmacadamianuts
1tbspalcohol-freevanillaextract
3dropsstevia
WHATYOUNEEDFORSTRAWBERRYGLAZE
160gfrozenstrawberries
80gdates
WHATYOUDOFORCRUST
Soakthenutsanddatesovernight.
Drainoffwaterfromnutsanddatesandprocesswiththevanillainablender.Graduallyaddthecoconutoiltillthecrustholdstogether.
Useaspringformpantomakeiteasytoremovethecakefromthepan.Anothertipistosprinkleadustofcoconutflakesonthebaseofthepantostopthecrustfromsticking.
Pressthemixintothepantoformthecrust.
WHATYOUDOFORFILLING
Throwalltheingredients(exceptthereservedslicedstrawberries)intoyourblender
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andblendtoacreamyconsistency.Ifthemixtureistoothick,addalittleextracoconutoiltoenableblending.
Slicethestrawberriesandlayerontopofcrust.
Pourhalfthecreammixtureoverthestrawberriesandsmoothrightuptotheedgeofthetin.
Addasecondlayerofslicedstrawberries.Addtheremainingcreammixture.
WHATYOUDOFORSTRAWBERRYGLAZE
Blendtheberriesanddatesinyourblendertillniceandsmooth.
Pourontopofyourcake,andtopwithslicedstrawberries.
Popthecakeintothefreezerforabout3hours.
Thesecretwiththiscakeisnottohavetoomanyslices.Iguaranteeyouwillbetempted.
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NOT-SO-NAUGHTYBUTNICEPIESHEALTHENHANCER
Thesepiessoundabitnaughtybutare,infact,fullofgoodfats.Ithinkeveryonelovessweetpie,butmostofthemaresoheavytheywouldsinkaship.Pecanshaveasweetnessthatworksbeautifullyindesserts.Soakthedatesinorangejuicetosoftenthem,asitgivesalovelyflavourtothebaseandfudgetopping.Dateshaveahighamountofnaturalsugarsthatdefinitelyscorehighonthenaughtylist.
WHATYOUNEEDFORCRUST
160gwalnuts
160gpecans
150gdates,soakedinorangejuice
1orange
WHATYOUNEEDFORCREAMFILLING
2frozenbananas
400mltincoconutmilk
4dates,soakedinlemonjuice
2tspalcohol-freevanillaextract
WHATYOUNEEDFORFUDGETOPPING
150gdates
60mlwater
2tspalcohol-freevanillaextract
WHATYOUDOFORCRUST
Drainjuiceoffdates.Pulsethewalnutsandpecanstogetherinafoodprocessor.
Adddatesandprocessuntilitformsastickydough.
Pressthemixtureintoasmallpiemouldsandpresstightly.
Storeinthefridgewhileyoumakethecreamlayer.
WHATYOUDOFORCREAMFILLING
Blendthebananas,coconutmilk,datesandvanillaextracttogether.
Pouroverpiecrust.
WHATYOUDOFORFUDGETOPPING
Combinedates,waterandvanillaextracttogethertillyouhaveanice,stickyfudgeconsistency.
Spoonoverpiesbeforeserving.
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ISCREAMSNEAKYICE-POPSHEALTHENHANCER
Withnoartificialcolouringsorflavourings,thesescrumptious,creamyice-popsaresomuchnicerthanthecommerciallymadeones.Theyareaperfecttreatifthekidsarescreamingforsomethingtoeat.Bigandlittlekidswilllovethem.Iaddalittleturmerictogivetheice-popstheiryummyyellowcolour.Turmerichaspowerfulhealingproperties,whichiswhyIliketosneakitintoasmanyfoodsasIcan,evenicepops.
Thethingabouttheseicepopsisthattheyaresodamngood,youmaynotwanttosharethem.
WHATYOUNEED
1ripebanana
400mltincoconutmilk
4dates,soakedinlemonjuice
Pinchofturmeric
WHATYOUDO
Pitandsoakthedatesinlemonjuicetillsoft.
Blendallingredientsuntilsmooth.
Pourintoicepopmouldsandfreeze.
Simple,andasthenamesuggests,alittlesneaky.
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THESWEETESTTHINGSYRUPHEALTHENHANCER
Therearefewthingsinlifeassimpleasthissweetsyrup.It’sadivineadditiontoeverythingfromgranolabarstodesserttoppingsandsweetpiecrusts.Datesarenaturalsweeteners,butdon’toverdoit;theyshouldbeeateninmoderation.
WhileIprefertousedates,ifyouarenotadatelover,itcanbemadesuccessfullywithraisins.Lemonjuicehelpstokeepthesyrupfresh–itwillkeepforaweekinthefridge.
WHATYOUNEED
300gMedjooldates,pitted
1tbsplemonjuice
Cinnamonorvanillaessence,totaste
WHATYOUDO
Blendtheingredientsthroughyourjuiceroruseablenderuntilyouhaveasmoothconsistency.
Anoh-soooo-goodembellishmentforallthingssweet.
WHYITAKESUPPLEMENTSYoumightwonderifyouneedtotakesupplementswhenyoueatraworlivingfoods–orindeedanyfoods.Thereareafewreasons.Nowadaysoursoilsaresodepletedofmineralsfromintensivefarming.DrLinusPauling,twicenobelprize-winner,said,‘youcantraceeverysickness,everydiseaseandeveryailmenttoamineraldeficiency.’manypeoplearemalnourished,despitethefactthattheyhavewhatappearstobeareasonablyhealthydiet.Thentheycooktheirfoodsandfurtherdepletethefoodsofnutrients.Eatingthesefoodscanleadtoacompromisedimmunesystem,whichisarecipeforill-health.AsIwanttooptimisemyhealth,Isupplementdailywithfood-gradesupplements.
Thetypeofsupplementsyouuseisimportant,asmanycontainchemicals,preservatives,pesticides,sugars,fillersandgluten.Therearemanysupplementsonthemarketthesedaysthathavelittleeffect,yetpeoplespendalotoftheirhard-earnedcashonthem.Peopletakesyntheticsupplementswithoutrealisingthattheycandomoreharmthangood.Watchoutforsupplementsthatcontainsynthesisedadditivestoensurethatyouarenotingestingchemicalsolventsthathaveharmfulsideeffectsthatwillweakenyourimmunesystem.
Thereisavastdifferencebetweennaturalnutrientsandsyntheticnutrients.Yourbodycannotabsorbsyntheticman-madesupplements.Yourbodysimplyisnotdesignedtoutilisethem,infactthebodywilltryhardtoexcreteanysyntheticsubstancesyouingest.Naturalnutrients,ontheotherhand,arereadilyabsorbedbythebodybecausewearebiologicallyprogrammedtoabsorbnaturallyoccurringcompoundsasgenuinenutrients.
Therearemanybenefitstousingnaturalsupplements.HerearesomeoftheonesItakeregularly.Ican’treallylisttheseinorderofpreference,astheyallcontainspecificnutrientsthatIwanttoincludeinmydiet.
DigestiveEnzymesDespitethefactthatIeatmostlyenzyme-richfoods,Iwouldnotbewithoutdigestiveenzymesbecausetheyprovideessentialnutrients,vitamins,mineralsandenhancedigestionoffoods.Theyarealsosaidtohelpincreasetheelectromagneticfrequencyaroundthecellandfightofffree-radicaldamage,whichisthecauseofdiseaseandaging.Alackofenzymescanleadtoallsortsofproblems:theovergrowthofparasites,foodallergies,constipation,indigestion,gasandbloating.
ChlorellaisonesupplementItakeregularly.It’sanexcellentsourceofproteinthatiseasilydigested.It’sfabulousforsugarcravingsasitbalancesbloodsugars.Italsodetoxifiesthebodyofheavymetals.Ifyouhavehadproceduresinvolvingradiation,x-rays,travelonflights,sitinfrontofacomputer,orhavemercuryfillings,chlorellaisagoodbettostaveofftheravagesofmodernlife.
B12Ibelieveisamustforeveryone.Ithelpstoincreasetheformationofhaemoglobin(iron)levelsintheblood.Italsoenhancesenergyproductionandendurance,andplaysakeyroleinthenormalfunctioningofthebrainandnervoussystem.
VitaminDMostofusdon’tgetenoughofthisvaluablevitamin,especiallywhenweliveinnorthernclimates.VitaminDisessentialfortheabsorptionofcalcium.Thecalciuminmanysyntheticsupplementsissecretedbythebodybecauseitcannotbeabsorbed.Iusea
naturallyoccurringsourceofvitaminDfromshitakemushroomsandricebran,becauseIknowthatgoodgeneralhealth,bonehealth,astrongimmunesystemandanti-cancerbenefitshavebeendirectlyconnectedtotheintakeofvitaminD.
ProbioticsItakeagoodprobiotictoprovidehealthybacteria.Weneedgoodbacteriatopopulatethedigestivetracttohelpwithdigestion,celldevelopmentandthestrengtheningoftheimmunesystem.Probioticsareespeciallyhelpfultoreplacebeneficialbacteriadestroyedbytakingantibiotics.
MultivitaminMyhubbyandIalsotakea100%pure,wholefoodmultivitamin,mineralandherbformula,createdespeciallyforwomen’sandmen’shealth.Womenandmenhaveverydifferentneeds,andmanyadultmenandwomenarelivingwithhormoneimbalances,whichcanresultinweightgain,fatigue,emotionalimbalanceandmoodswings,decreasedconcentration,aswellaslossoflibido.
EnhancedTurmericThepotentplantcompoundsinturmericareconsideredtomakeitthemostpowerfulhealingrhizomeontheplanet.Curcuminoidsenhancebrainfunctionandofferanti-cancereffects,aswellashelpingtohealwounds,aiddigestion,relievepainandreduceinflammation.Sinceinflammationisresponsibleforplayingalargeroleinmanydiseases,ifyouhavearthritis,rheumatism,muscularproblemsormemoryloss,youshouldaddturmerictoyourdailydietandensureyouaregettinggoodquantitiesofit.
Researchisunderwaytodeveloppharmaceuticaldrugsoutofturmeric-basedingredientstofightdisease.Thebiologicalactivityofturmericasahealingagentexplainswhycompaniesaresointerestedinitandwhytheyhavefiledsomanypatentapplicationsforit.Itcanbetakeninasupplementform,whichisuseful,becausetheenhancedsupplementdelivershighconcentrationsofthisnaturalwonder.
EssentialFatsTherearetwoessentialfattyacidsthatthebodycannotproduceandmustbeobtainedfromfoods.Bothareessentialforhealth:Omega3AlphaLinolenicAcidandOmega6LinoleicAcid.Itisimportantthatwegetthecorrectratioofbothfats.WeneedtoaddmoreOmega-3thanOmega-6intoourdiet.IuseUdo’soilasitdeliversthecorrectratiosoftheseimportantfats.Alackofessentialfatscanleadtocravings,asthebodyneedsaregularsupplyofgoodfatsfromfoodsinordertothrive.
InternalCleanserItakeaninternalcleanserperiodicallytocleansethecolon.Alotofunwantedmatterresidesinthecolonandneedstobecleanedout,inordertomaintaincolonhealth.Iuseonethatisgentlebuteffective.Itsbasesarebioactive,chlorophyll-richalgae,enzymesandherbs.
Ifyouhaveaspecifichealthchallengeorissuethereisawidevarietyofothersupplementsthatarespecifictodealingwiththem.Someareparticularlygoodforbalancinghormones,mood,regulatingsleepandenhancinglibido,aswellasstrengtheningtheimmunesystem.Forfurtheradvice,contactmeone-mailormyhelpline.Ifyouwantunprecedentedlevelsofnutritionalsupport,vibranthealth,enduranceandrenewedenergy,youneedtoreplacethenutrientslostincookingandsupportyourbestallyagainstdisease–yourimmunesystem.
RESOURCESCOURSESRUNBYBERNADETTE
ImproveYourHealthNaturally:Beginners&Advanced,DublinProgrammesJoinmeandlearntomakethedeliciousrecipesinthisbook.
Three-DayResidentialWellness,CorkProgrammesinceIbeganmyresidentialwellnessprogrammethousandsofpeoplehavecometolearnthepractical,powerfulandeffectivehealingstepsofmyprogramme.Itisdesignedtocultivateahealthylifestyleinauniqueandpermanentway.
TocontactBernadette+353(0)18452957Mon–Fri9-30a.m.to5p.m.b@changesimply.comwww.changesimply.comhttp://www.facebook.com/changesimplyhttps://twitter.com/bernadettebohan
HIPPOCRATESHEALTHINSTITUTE
1443PalmdaleCourtWestPalmBeach,Florida33411,USA+1(561)471-8876www.hippocrates.inst.com
REVERSEOSMOSISANDLIVINGWATERSYSTEMS
RenewellWaterLtd.+353(0)867335874business@renewellwater.comwww.renewellwater.com
WHEATGRASS&FRESHSPROUTSDELIVERYSERVICES
ChristyStapletonKiltegan,Co.Wicklow+353(0)59647346+353(0)861038605christystap@gmail.comhttps://www.facebook.com/ChristysOrganicWheatgrass
TheHappyPearLivingFoodsLeabegLowerNewcastle,Co.Wicklow+353(0)861014181sprouts@livingfoods.iewww.livingfoods.ie
THEINSTITUTEOFBIOMAGNETICTHERAPY
www.biomagnetism.ie
www.onehealth.ie0868114073
THERMOMIXPOWERBLENDERS
www.thermomixireland.comwww.ukthermomix.com
FURTHERRECOMMENDEDREADING
HealthfulCuisine,AnnaMarieClement,HealthfulCommunications,2006.
LivingFoodsforOptimumHealth,BrianClement,PrimaHealth,1998.
GoodFood,JohnMckenna,Gill&Macmillan,2013.
WhattoEat,Chupi&LukeSweetman,Gill&Macmillan,2003.
TheRawGourmet,NomiShannon,AliveBooks,1999.
HardtoStomach,JohnMckenna,Gill&Macmillan,2002.
ImmunityFoodsforHealthyKids,LucyBurney,DuncanBaird,2004.
Sprouts,KathleenO’Bannon,AliveBooks,2000.
Juicing–fortheHealthofIt,SiegfriedGursche,AliveBooks,2000.
JuicingforHealth,CarolineWheater,Thorsons,2001.
Anti-Biotics,JohnMckenna,Gill&Macmillan2014.
ChocolateBusters,JasonVale,Thorsons,2004.
FatsthatHeal,FatsthatKill,UdoErasmus,AliveBooks,1993.
Cancer:WhyWe’reStillDyingtoKnowtheTruth,PhillipDay,Credence,1999.
ThePlantProgrammeJanePlant,J.A.,andGillTidey,Virgin,2001.
Fluoride:DrinkingOurselvestoDeath,BarryGroves,Gill&Macmillan,2001.
HealthHazardsofWhiteSugar,LynneMelcombe,AliveBooks,2000.
TheFoodDoctor,VickiEdgson&IanMarber,Collins&Brown,1999.
RecipesforSelf-Healing,DavidLeggett,MeridianPress,1999.
BoostYourImmuneSystemNaturally,BethMceoin,Carlton,2001.
TheCancerSurvivor’sGuide,NealD.Barnard,M.D.BookPublishingCompany,2008.
180WaystoEffectivelyDealwithChange,LaurieCaldara,WalktheTalkCompany,2006.
PreventandReverseHeartDisease,CaldwellB.Esselstyn,AveryPublishingGroup,2008.
Dr.DeanOrnishProgrammeforReversingHeartDisease,DeanOrnish,IvyBooks,1997.
EncyclopaediaofNaturalHealing,SiegfriedGursche,AliveBooks,1997.
TheChinaStudy,C.Campbell&T.Campbell,Benbella,2005.
Heartfeltthanksto:
Theloveofmylife,myhubbyGer.Youareaguidinglightinmylife.Mylifewithyou,Richard,SarahandJuliehasbeenmygreatestjoy.Thankyouforallyoudo.
Mytaste-testingbuddy,Julie,foryourlove,patience,andallthesamplingofrecipes.
DeirdreNolan,TeresaDalyandCatherineGoughfromGill&Macmillanforyourinvaluableexperienceandexpertise.Whatagreatteamyoumake.Ifeelblessedtoworkwithyou.
MygoodfriendsGeraldine,Derek,Jasmin,Imeldaandmytwosisters,DeirdreandAquinas,foryourloveandencouragement.
NeilHurley,foryourattentiontodetailandthatbitofmagic.
ZitaFox,youtrulyareafoxinthekitchen.
Toallmyreaders,studentsandFacebookfans–withoutyouthisbookwouldnotbepossible.IwishIcouldthankallofyoupersonally.
Pleaseknowthatallyoureffortswillhelpthosewhoaretryingtoimprovetheirhealth.
Gill&MacmillanHumeAvenueParkWestDublin12Irelandwww.gillmacmillanbooks.ie
©BernadetteBohan2015
PhotographybyNeilHurleyPhotoshere,here,here,here,here,here©BarryMcCallFoodstylingbyZitaFoxDesignbywww.grahamthew.com
FirstpublishedbyGill&Macmillan2015ThisebookeditionpublishedbyGill&Macmillan2015CoverdesignbyGrahamThewCoverimages©BarryMcCall
9780717166039(print)9780717166015(epub)9780717166022(mobi)
Allrightsreserved.Nopartofthispublicationmaybecopied,reproducedortransmittedinanyformorbyanymeanswithoutpermissionofthepublishers.
ACIPcataloguerecordforthisbookisavailablefromtheBritishLibrary.
AbouttheAuthor
BernadetteBohanisanordinarywomanwhoselifewasturnedupsidedownbytwodifferenttypesofcancer.Shelearnedthevalueofherhealththehardway,butsherecoveredandnowfeelshealthierthanever.
Inordertohelpherselfthroughcancertreatment,Bernadettefocusedallherenergyongettinginformedabouthealth.AftermeetingDrBrianClementfromtheHippocratesInstituteinFloridaataseminar,shedecidedtoadopttheHippocratesprogramme.
Firmlyrootedinscience,itisbasedontheprinciplethatanutrient-dense,primarilyplant-baseddietcanlowertheriskofchronicdiseases,suchasheartdisease,diabetesandcancer,andcanhelpustolivelonger,vibrantandenergeticlives.
FollowingtheprogrammechangedBernadette’shealthforthebetterandshebecamepassionateaboutsharingthebenefitsofherpositive,healthyformofeating.Shedevelopedherownprogrammefordietandlifestylechange,whichhashelpedthousandsofpeopletogetbacktobetterhealth.Formoreinformation,visitherwebsite:www.changesimply.com.
Bernadetteisa60-year-oldmotherofthreewholivesinHowth,Co.Dublin,withherhusband.
AboutGill&Macmillan
Gill&Macmillan’sstorybeginsin1856whenMichaelHenryGill,thenprinterforDublinUniversity,purchasedthepublishingandbooksellingbusinessofJamesMcGlashan,formingMcGlashan&Gill.Someyearslater,in1875,thecompanynamewaschangedtoM.H.Gill&Son.Gill&Macmillanasweknowittodaywasestablishedin1968asaresultofanassociationwithMacmillanofLondon.Therewasalsoabookshop,popularlyknownasGills,locatedonDublin’sO’ConnellStreetfor123yearsuntiliteventuallyclosedin1979.Todayourbookshopcanbefoundonlineatwww.gillmacmillanbooks.ie.
Gill&Macmillanisproudtopublishabroadrangeofnon-fictionbooksofIrishinterest,fromhistorytoeconomics,politicstocookeryandbiographytochildren’s.Since1968,wehavepublishedoutstandingauthorsandgroundbreakingbookssuchastheEncyclopaediaofIreland,DavidMcWilliams’ThePope’sChildren,NoëlBrowne’sAgainsttheTide,GarretFitzGerald’sAllinaLife,AugustineMartin’sSoundings–nottomentionthreegenerationsofBallymaloe’sAllenfamilyonourcookerylist.
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