superfood snacks
DESCRIPTION
Superfoods are not just good foods, they are medicines. But more than that: they are all incredibly tasty! The foods in this book have been shown to prevent major diseases and even cure a few. They can be eaten to keep you healthy or to take you on a journey back to health.TRANSCRIPT
Superfood Snacks
© Copyright Christine Margaret, June 2011
Publisher Christine Margaret
ISBN 978-0-9804893-8-5
All rights reserved.
http://www.christine-margaret.com/
This book is not intended to take the place of medical advice from a trained health professional. The
information presented herein is intended for educational purposes only. It has not been evaluated by the
relevant food and drug authorities and is not intended to diagnose, cure, treat or prevent disease. Readers
are advised to consult a qualified health professional regarding treatment of their medical problems. The
author takes no responsibility for any possible consequences from any action taken by any person reading or
following the information in this book.
With thanks to Jane MacRoss who gave support when I needed it.
.
Page | 1
Table of Contents My Story .................................................................................................................................... 4
Superfoods ................................................................................................................................. 5
About anti-oxidants ................................................................................................................... 6
About organic, biodynamic and chemical free .......................................................................... 7
Diets ........................................................................................................................................... 9
The superfoods ............................................................................................................... 13
Acai berries .............................................................................................................................. 14
Amaranth ................................................................................................................................. 15
Apples ...................................................................................................................................... 19
Asparagus ................................................................................................................................ 23
Avocados.................................................................................................................................. 25
Bananas ................................................................................................................................... 28
Beans ....................................................................................................................................... 31
Beetroot ................................................................................................................................... 32
Blueberry ................................................................................................................................. 34
Broad Beans ............................................................................................................................. 37
Broccoli .................................................................................................................................... 39
Buckwheat ............................................................................................................................... 41
Carrots ..................................................................................................................................... 43
Celery ....................................................................................................................................... 46
Cherries .................................................................................................................................... 47
Chia seed.................................................................................................................................. 48
Cider apple vinegar .................................................................................................................. 50
Cocoa ....................................................................................................................................... 51
Coconut.................................................................................................................................... 53
Coffee ...................................................................................................................................... 56
Coriander (Cilantro) ................................................................................................................. 58
Cranberries .............................................................................................................................. 59
Cucumber ................................................................................................................................ 60
Curry ........................................................................................................................................ 62
Dandelions ............................................................................................................................... 63
Dates ........................................................................................................................................ 65
Eggs .......................................................................................................................................... 67
Figs ........................................................................................................................................... 68
Flax ........................................................................................................................................... 70
Flax seed .................................................................................................................................. 71
Garlic ........................................................................................................................................ 72
Page | 2
Ginger ...................................................................................................................................... 74
Goji berries .............................................................................................................................. 77
Grapefruit ................................................................................................................................ 79
Graviola .................................................................................................................................... 80
Green tea ................................................................................................................................. 81
Guinness .................................................................................................................................. 83
Honey ....................................................................................................................................... 84
Kelp .......................................................................................................................................... 85
Leek .......................................................................................................................................... 86
Lemon ...................................................................................................................................... 88
Macadamia nuts ...................................................................................................................... 90
Mangosteen ............................................................................................................................. 92
Mushrooms .............................................................................................................................. 93
Oats .......................................................................................................................................... 94
Onion ....................................................................................................................................... 95
Papaya (paw paw) ................................................................................................................... 96
Parsley ..................................................................................................................................... 98
Pineapple ................................................................................................................................. 99
Pomegranate ......................................................................................................................... 100
Pumpkin seeds ....................................................................................................................... 102
Quinoa ................................................................................................................................... 103
Radish, black .......................................................................................................................... 108
Raspberries ............................................................................................................................ 109
Rooibos .................................................................................................................................. 110
Sunflower seeds ..................................................................................................................... 111
Sunshine ................................................................................................................................ 112
Tomatoes ............................................................................................................................... 113
Turmeric ................................................................................................................................ 114
Vegetables, green leafy ......................................................................................................... 117
Walnut ................................................................................................................................... 118
Watercress ............................................................................................................................. 120
Watermelon ........................................................................................................................... 121
Wheatgrass ............................................................................................................................ 122
Yoghurt .................................................................................................................................. 123
Superfood gluten free muesli (granola) ................................................................................. 124
Superfood breakfast power shake ......................................................................................... 125
Vegetable sauces and dressings ............................................................................................ 126
The Pantry .................................................................................................................... 129
Page | 3
Stock items ............................................................................................................................ 130
Home-made beef broth for the freezer ................................................................................. 131
Home-made chicken stock for the freezer ............................................................................ 132
Home-made vegetable stock for the freezer ......................................................................... 133
Water ..................................................................................................................................... 134
Milk ........................................................................................................................................ 137
Oils and fats ........................................................................................................................... 139
Unrefined sugars.................................................................................................................... 142
Refined and manufactured sugars ......................................................................................... 146
All salts are not equal ............................................................................................................ 147
Cooking utensils ..................................................................................................................... 149
Traps for the unwary ............................................................................................................. 151
Ingredient name and metric/imperial conversions ............................................................... 153
Food as medicine .......................................................................................................... 155
Foods for specific purposes ................................................................................................... 156
Foods for detox ...................................................................................................................... 157
Foods that promote sleep ..................................................................................................... 158
Foods that assist with weight loss ......................................................................................... 161
Foods that feed the brain ...................................................................................................... 163
Foods that feed the eyes ....................................................................................................... 166
Some ORAC levels compared ................................................................................................. 168
High protein plant foods ........................................................................................................ 170
Gluten free flours................................................................................................................... 172
The vexed question of Vitamin B12 ....................................................................................... 173
The “Big C” and the story of Vitamin B17 .............................................................................. 174
Making your own medicines ........................................................................................ 177
Making your own capsules .................................................................................................... 178
Making essential oils .............................................................................................................. 180
Making your own teas ........................................................................................................... 181
Making tinctures .................................................................................................................... 182
Using olive leaves .................................................................................................................. 183
Cough and cold remedies ...................................................................................................... 184
Growing your own food ............................................................................................... 185
Growing foods in pots in small spaces ................................................................................... 186
More traps for the unwary .................................................................................................... 191
Page | 4
My Story How I came to write this book
I have had fibromyalgia syndrome (FMS) since I was a teenager. For the last 20 years I have been actively managing it with neutraceuticals and dietary changes. However managing is not the same as curing. I was not curing it and not becoming free of all symptoms.
The more you research natural “cures” the more confusing things get. Claims have been made that foods like papaya, beetroot, asparagus, olive leaf, ginger, turmeric and many others can be used to cure specific cancers and specific other diseases, but who knows if any of them “cure” the many “syndromes” from which so many of us are suffering. So I decided to try a different approach.
Instead of restricting my diet by eliminating harmful foods and instead of eating specific foods or taking specific supplements to do specific things, I decided to open my diet up to each and every superfood. If a food is known to cure something – anything – it is in my diet.
As it happens I love most of the superfoods – they are not bland like so many of the supposedly “good” foods we are told to eat, so my diet is no longer restrictive and eating has become a pleasure again.
I also decided to take some of the most potent foods as supplements. I bought a pill-maker, thousands of empty capsules, bulk powdered organic herbs and spices with known therapeutic effects. From these I made my own supplements. I take a small amount of a variety of these supplements daily instead of neutraceuticals.
The result – when I am eating just the foods in this book and taking a few food supplements, I have no remaining symptoms. I can live a totally normal life in which I experience pleasure with physical activity, recover fast from exertion and have no unusual pain or fatigue at any stage during the day and night.
Page | 5
Superfoods The foods in this book
About superfoods
I am including as a super food, any food that has been shown to cure something. It is not enough that a food is good for us. It must also be reputed to cure something, even if mainstream medical research has not confirmed this. When I started out I expected to find 20 or so, but this book is up to 65 and there are many more to come.
There is anecdotal evidence reported every day that some food has cured some disease. There was the person who cured Hep C with canned beetroot, or the person who cured cancer with asparagus. The world is full of these stories.
We can’t know for sure if the stories are true, but we do know that the foods they cite are almost always very high in a variety of different anti-oxidants. Anti-oxidants are very good for us, whether we are healthy or sick, so the stories could be true.
If we eat a range of foods that are very high in anti-oxidants, they should protect us from just about every disease and perhaps even cure a few.
About free radicals and anti-oxidants
You can learn more about
free radicals and anti-
oxidants here:
http://www.naturalnews.co
m/024710_antioxidants_fr
uits_antioxidant.html
Free radicals are atoms or groups of atoms that are like “vandals” who don’t have anything to do but cause trouble – that’s my unscientific explanation. Anti-oxidants search out these free radical atoms and bond with them, which keeps them happy and stops them from doing nasty things in our bodies.
The US and Australian food industries are now labelling the antioxidants in food with ORAC (Oxygen Radical Absorbance Capacity). If you see an anti-oxidant count on a food label it is likely to be the ORAC count.
However, not all anti-oxidants are the same. The ORAC rating adds up the total volume of goodies, but there is much more to food than the total volume of anti-oxidant capability. It is the combination of a range of nutritional components that turns a food into a super food.
Page | 6
About anti-oxidants
You can learn more about
anti-oxidants here:
http://en.wikipedia.org/wik
i/List_of_antioxidants_in_f
ood
We need a balance across our diet of a range of many different types of anti-oxidants. We must have:
vitamins such as A, C and E
vitamin co-factors such as co-enzyme Q10
minerals
hormones, such as melatonin
carotenoids, such as astaxanthin, beta-carotene , lutein, lycopene, zeaxanthin
flavonoids and flavanols, such as quercetin, catechins, resveratrol, anthocyanins, kaempferol
phenolic acids, such as ellagic acid
non-flavonoid phenolics such as curcurmin from turmeric and xanthones from mangosteens
other organic antioxidants such as uric acid, fucoidan and algin.
There is no way we can consciously know if we are getting every nutriment we need, and it would be pointless to try.
We can go back to what mankind has always known, that colour and flavour are the keys to good food. One truism is to make sure we have one of every colour on our plate, so we have a green, a red and a yellow, but this is not quite enough. For example, there are at least three different reds that are all essential to the body:
Lycopene, found in tomatoes and watermelon
Anthocyanins, found in red cabbage and red fruits
Betalains, found in beetroot and rhubarb
So just eating tomatoes is not going to get us the full range of “red” nutrients. We can learn to see the subtle differences in colour, for example between a scarlet red, a maroon red and a purplish red. They key is to eat as many bright vibrant colours as we can get. We also need to challenge our taste buds with a wide a range of strong flavours, particularly bitter flavours.
Page | 7
About organic, biodynamic and chemical free
USA
http://www.ota.com/news/p
ress/186.html
Europe
http://ec.europa.eu/agricult
ure/organic/consumer-
confidence/logo-
labelling_en
Australia
http://www.australianorga
nic.com.
UK
http://www.alotoforganics.
co.uk/help/cert.php
Canada
http://www.organicguide.c
om/organic/certification-
and-labelling-in-canada/
You can find a list of
organic certification
bodies worldwide here:
http://www.organicstandar
d.com/images/stories/direc
tory/organic-certification-
directory-2011-web.pdf
Your food must be clean of pesticides. Go for organic or biodynamic labelling. Organic standards stipulate how much man-made chemical contamination is permitted in food. Biodynamic is organic food grown according to additional controls. Either is good.
Each country has organic certification bodies and you will need to understand which maintain high standards for your country.
If you see the label “organic” on a food without a logo from one of these industry based certification bodies – there is lots of supposedly organic milk out there without this certification for example – then it is dubious that the food has complied with all the requirements of the certification bodies.
It takes a long time for a property to be granted organic status and there may be food available that is being grown according to organic principles on properties that have not yet attained certification. You may find some fresh fruit and vegetables in your supermarket that is labelled as undergoing certification, or more commonly labelled as being grown “chemical free”. These are certainly preferable to standard fruit and vegetables.
If you cannot get organic, the next best thing is to get as much fresh food as you can and if you must have preserved food, ensure it is either dried without chemicals, frozen or bottled in glass.
Canned foods pose a problem as many cans are lined with plastics that can degenerate and contaminate the food. You are not going to know until you open the can, if the can you are buying is plastic lined. I have purchased organic beans in cans with plastic linings.
Avoid food stored plastic containers if you can, particularly if it has been processed or heated in the plastic. Never cook in plastic yourself.
Page | 8
Page | 9
Diets
About diets
This book is not presenting a “diet”. If you are under medical or any other type of healthcare, then follow the instructions you are given. Use the foods in this book to add to what you are doing, not to replace what you are doing.
Dietary belief systems
It can be hard to keep up with dietary belief systems and dietary fads. These change on fairly regular basis with evidence being found to both support and condemn the currently popular diet. My personal opinion is that everyone has a different metabolism and so we should all listen to our own bodies to work out what is or is not good for us. The most popular belief systems currently relate to:
vegetarianism, which is no meat product that an animal dies to provide
veganism, which is no animal product at all including eggs and dairy
raw food, which is as it sounds, nothing cooked, although they do tend to dehydrate a lot of food
slow cooking, in which food is cooked but very slowly
gluten free food
You will find that most recipes in this book are gluten free, most are vegetarian and many are cooked.
The blood type diet
For more information on
the blood type diet, check:
http://www.dadamo.com/
I strongly recommend that
you check the D’Adamo
website and check the list
of foods that are good for
your blood type.
My personal favourite eating system is that developed by Dr Peter D’Adamo. He recommends different foods for different blood and metabolic types. Literally, “one man’s food is another man’s poison”. His eating system includes animal products and cooked meals.
Although most of the foods in this book are fairly neutral and good for most blood types, not all foods are good for all blood types. As an 0+ blood type there are foods in this book are just not good for me, even though they are medicine for an A blood type.
Page | 10
Diets
Nourishing Traditions
http://www.westonaprice.o
rg/
http://www.westonaprice.o
rg/book-reviews/thumbs-
up/393-nourishing-
traditions
Another eating system I try to follow where I can is that proposed by Weston Price. It does seem to contradict a little of the D’Adamo system, but maybe not as much as one would think at first glance. Essentially they advocate the eating of nutrient dense food prepared in traditional rather than modern ways.
A good cookbook related to the Weston Price system of eating is Nourishing Traditions by Sally Fallon.
Other authorities referred to in this book
Dr Mercola
Mike Adams
G Edward Griffin
http://www.mercola.com/
http://www.healthranger.org/
http://www.realityzone.com/
Symbols
Highly therapeutic
Brain food
High protein
Aids with Detox
Heart, cholesterol, blood circulation
Page | 11
Image attribution
http://www.morguefile.com/
http://www.morguefile.com/archive/display/720280
http://www.morguefile.com/creative/hotblack
Wikimedia commons.
http://commons.wikimedia.org/wiki/File:Citrus_fruits.jpg
This image is in the public domain because it contains materials that originally came from the Agricultural Research Service, the research agency of the United States Department of Agriculture.
Wikimedia commons.
http://commons.wikimedia.org/wiki/User:Wmpearl
Wikimedia commons.
http://commons.wikimedia.org/wiki/User:Jorgebarrios
Wikimedia commons.
http://commons.wikimedia.org/wiki/User:Hariadhi/Gallery
Wikimedia commons.
http://commons.wikimedia.org/wiki/File:Carl%C3%A8gle_-_Les_Linottes_page_0148.jpg
This image (or other media file) is in the public domain because its copyright has expired.
Wikimedia commons.
http://commons.wikimedia.org/wiki/File:Epiphyte_house_at_Knypersley-Bateman_Orch._Mex._Guat.-Vignette_page_12_(1837).jpg
This image (or other media file) is in the public domain because its copyright has expired.
Wikimedia commons.
http://commons.wikimedia.org/wiki/File:Nsr-slika-386.png This image (or other media file) is in the public domain because its
copyright has expired.
http://www.morguefile.com/
http://www.morguefile.com/archive/display/734796
http://www.morguefile.com/creative/mconnors
The superfoods
Page | 13
Acai berries Creams and toppings
Acai is often sold as an
anti-aging supplement.
What this really means is
that it is very high in anti-
oxidant levels. Those
selling these berries claim
it has the highest levels
ever found.
It doesn’t really matter
though. They are pretty
high and that’s all we
really need to know.
Claims have also been
made that the acai berry
can:
assist with weight loss
improve mental
awareness and
particularly focus
strengthen muscles and
bones
boost blood flow
improve digestion
improve skin
lower cholesterol
blast cancer cells.
Watch this Dr Mercola
video to understand both
Acai AND anti-oxidants:
http://www.youtube.com/w
atch?v=dTUE5IvsD7s
You cannot get fresh acai berries as they perish quickly. Freeze dried is currently the best option, or snap frozen pulp if you can find it. Use the freeze dried as a topping for other dishes or mixed into drinks.
It’s very expensive, so if money is an issue just use a small amount to add some punch to the other superfoods you are using. Make sure you get a dark coloured product – the darker the better.
Acai cream You may find this pulp at a good health shop with a freezer compartment.
100 g pure frozen acai pulp or puree 1 frozen banana 2 tbs raw honey ¾ cup fresh apple Juice
1. Blend acai, banana, honey and apple juice together until smooth.
2. Serve in a bowl as you would serve yoghurt. 3. Sprinkle freeze dried acai or pure ground cocoa beans
on top.
Acai smoothie
100 g frozen acai pulp or puree 100 g vanilla frozen yoghurt – as natural as you
can get ¼ cup organic un-homogenised milk, or raw if
you can get it
1. Blend until lump free. 2. Serve in a glass with a straw.
Page | 14
Amaranth Amaranth or quinoa stir fry
Amaranth is a gluten free
grain that contains very
high levels of protein,
making it useful for a
vegetarian or vegan diet.
It is part of a family of
grains including quinoa,
amaranth and chia. They
are all seeds rather than
cereals, grasses or grains.
You can purchase
amaranth:
as a flour
as a grain that can be
eaten raw or cooked
flaked, or
puffed.
It has some proteins that
other baking goods are low
in, making it particularly
useful. In addition, those
proteins are in a form that
makes them easy to digest.
It is not easy to bake with
amaranth, but it can be
added to other recipes,
particularly sauces, soups
and stews to increase their
protein levels.
Amaranth is excellent for
diabetics.
You can use amaranth or
quinoa interchangeably so
refer to the quinoa pages
for more ideas.
How to cook amaranth
1. Rinse the seeds if they do not come pre-rinsed. 2. Boil 1 cup seeds in 2½ cups water for 18-20 minutes.
You can use chicken broth for a savoury flavour or apple juice for sweet in place of the water.
3. Don’t overcook them as they become “gummy”.
2 cups cooked amaranth or quinoa 2 tbs oil 1 onion, chopped 1 carrot, sliced 1 celery stalk, sliced 1 cup mushrooms, sliced 3 garlic cloves, finely chopped ½ cup almonds, chopped ¼ cup sunflower seeds 2 tbs Tamari soy sauce, wheat free 1 tsp seasoning
1. Sauté vegetables, garlic, almonds and sunflower seeds in the oil until vegetables are tender crisp.
2. Add soy sauce, seasonings and amaranth or quinoa. 3. Mix well until warmed through.
The amaranth and mushrooms make this a good dish for vegans who need high protein dishes.
Source: http://www.saltspringseeds.com/recipe/powerfoods.htm
Page | 15
Amaranth Spinach, amaranth and sweet potato stack
John Robinson, in the
1970s realised that the
western diet had become
nutrient poor and decided
to research traditional
foods from older
civilisations. He came
across amaranth and
initiated research into the
value of the plant which
eventually resulted in
amaranth becoming
available as a food in the
Western world.
Amaranth was eaten
throughout central and
south America and formed
a major part of the diet in
these regions.
The seeds and leaves were
used as food and as
medicine and the plant was
regarded as sacred.
The sacred aspect to the
food led the Spanish
Catholic invaders to make
its cultivation illegal,
effectively removing it from
the diet in some areas of
Central and South
America.
You can eat the leaves as a
salad vegetable.
½ cup amaranth 1½ cups water 1 small sweet potato, cut into 1 cm cubes 1 can tomatoes, whole or diced 1 small garlic clove, crushed ¼ red onion, diced 2 brown mushrooms ½ can chickpeas 1 heaped tsp garam masala 1 tbs tomato paste extra-virgin coconut oil English spinach leaves handful coriander Celtic sea salt and pepper
1. Rinse and drain amaranth. 2. Cook in water for around 20 minutes. 3. Season with salt and pepper (or vegetable salt). 4. Meanwhile, sauté garlic and onion until translucent. 5. Add sweet potato and cook for a few more minutes. 6. Add garam masala and stir through. 7. Add canned tomatoes, tomato paste, chopped
mushroom, salt and pepper. 8. Simmer on low heat, covered, until potato is steamed
through (probably around 20 minutes). 9. Add chickpeas and coriander and allow to heat for a
few minutes. 10. On each plate, create a bed of spinach leaves. 11. Serve amaranth over the leaves. 12. Top with sweet potato and chickpea mix. 13. Sprinkle with a few fresh coriander leaves.
Page | 16
Amaranth Milk and honey amaranth pudding
Unfortunately it is difficult
to bake with amaranth
alone as it makes baked
goods too dense. We all
have come across those
gluten free breads that feel
like bricks and weigh just
as much.
However, it makes
excellent puddings.
For a fascinating insight
into the use of amaranth
and other South American
foods, check out this web
site.
http://www.kokopelli-seed-
foundation.com/amaranths
.html
There is also some detailed
research available in “Lost
Crops of the Incas”. This
can be found on-line at:
http://www.nap.edu/openb
ook.php?isbn=030904264
X
¼ cup amaranth seeds soaked in water 1½ cups milk (or coconut milk) 1 tbs lemon zest plus some extra for serving 2 dates, chopped into small pieces 3 egg yolks (or 3 tbs chia or flax gel) 1 tbs extra cold milk 1 tbs arrowroot powder 1 tbs honey plus some extra for serving
1. Rinse amaranth. 2. Soak it in cold water overnight. 3. The next day, drain the water away. 4. Simmer milk, lemon zest, most of the dates and the
amaranth in a saucepan for about 25 minutes till the amaranth is soft and translucent. Stir regularly.
5. Combine the milk and arrowroot. 6. In a separate bowl, beat the eggs (or chia/flax gel),
honey, milk and arrowroot powder till creamy. 7. While quickly beating the eggs, begin to place one
tablespoon at a time of the hot milk-amaranth mixture into the eggs. Your aim is to make a custard so keep stirring so you don’t create scrambled eggs.
8. Place the amaranth custard in a bowl over a saucepan of simmering water. Don’t let the water touch the bowl otherwise it cooks the custard too quickly.
9. Keep stirring the custard until it is thick and then serve with extra lemon zest, chopped dates and honey.
Amaranth porridge 1. Place amaranth and/or quinoa in water at a ratio of
1:2.5 and bring to a boil. 2. Reduce the temperature to a simmer, cover and let
cook until all of the water is absorbed, about 12-15 minutes for quinoa and 10-12 minutes for amaranth.
3. Serve like porridge with milk and fruit of your choice.
Page | 17
Amaranth Amaranth squares
Amaranth is nutritionally
much richer than standard
Western grains.
Compared to wheat, corn,
rice and oats, it has more:
Protein
Fibre
Fat
Calcium
Iron
…and less carbohydrates.
Try growing your own.
Just take some
unprocessed seeds from
your food jar and sprinkle
them around.
They are an exceptionally
hardy weed. They seem to
be able to survive in a lot
of different climates and
soil conditions, from
tropical areas to frosts, so
the best way to find out if
you can grow them is to
take a few seeds from your
food supply and try.
I have pots of amaranth,
chia and quinoa growing
and time will tell.
For more information:
http://www.burkesbackyar
d.com.au/factsheets/Flower
ing-Plants-and-
Shrubs/Amaranth---The-
French-Alternative/557
1½ cups roasted almonds, pepitas or a mix 1 tsp cinnamon ¼ tsp salt 5 tbs raw honey 1 tsp pure vanilla essence 1 cup puffed amaranth
1. Pulse the nuts in a food processor till broken up into little bits.
2. Add the cinnamon and salt. 3. Pulse until finely ground and just starting to clump
together. 4. Add the honey and vanilla. 5. Pulse until everything is incorporated. If you don’t
have a food processor, process smaller batches in a blender to get a sticky granular mixture. It’s fine to leave a few larger nut chunks.
6. Put mixture into bowl and add the puffed amaranth. 7. Use a strong spoon to mix until well combined. 8. Press mixture into a glass loaf pan and smooth with
the back of a spoon. If you are using oily nuts there is no need to grease the dish.
9. Cover and refrigerate. Once chilled the mix will hold together and be easy to cut into little squares.
How to puff amaranth
1. Heat a wok to a very high temperature. 2. Add 1 tablespoon of amaranth and place a lid on
straight away. If it doesn’t start popping immediately, your wok wasn’t hot enough. Toss out the amaranth and start again.
3. When the popping slows down, swirl the covered wok around a little until the popping finishes.
4. Once the popping is finished remove the amaranth from heat and repeat this process, 1 tablespoon at a time until all of your amaranth is puffed.
Page | 18
Apples Beetroot and apple winter salad recipe
An apple a day keeps the
doctor away. There is more
to this old saying than we
have ever realised.
Apples are very high in
pectin which helps bind
and eliminate toxins,
especially heavy metals.
Apple helps control
cholesterol and blood
sugar, encourages the
growth of beneficial
bacteria in the digestive
tract and inhibits
fermentation in the
intestines.
Fortunately apples are
also cheap and plentiful
and store relatively well,
so they can be used as the
base for many different
fruit recipes.
Learn more about apples
as a superfood here:
http://www.oneadaysuperf
ood.com.au
Most of the recipes on this
site are pretty good too.
Just watch the sugars and
grains.
Source for recipe:
http://www.food.com/recip
e/quick-homemade-
applesauce-no-sugar-
added-
201473#ixzz1Przjb9rt
2 beetroots, peeled 2 green apples, cored ½ lemon, juiced black pepper
1. Grate the beetroot and apple very coarsely and mix them together with the lemon juice and black pepper.
Source: http://www.oneadaysuperfood.com.au/apple_recipes/healthy_apple_recipes/beetroot_and_apple_winter_salad/
Applesauce for meat dishes
1.3 kg apples 1 tsp cinnamon 1 pinch nutmeg 1½ cups water 2 thin lemon slices ¼ tsp salt
1. Peel and core apples (or leave the skins if you prefer). 2. Cut apples into approximately 2.5 cm cubes. 3. Add all ingredients to a saucepan and bring to a boil. 4. Cover and reduce heat to low. 5. Simmer for 20 minutes or until the apples have
softened significantly. 6. Stir frequently so that apples do not stick to the
bottom of the pan. Add more water if necessary. 7. Remove lemon slices. 8. Mash with a potato masher or use a blender or food
processor for a smoother consistency.
Serve warm or at room temperature with pork or savoury pancakes.
Page | 19
Apples Crab apple chutney
Archaeologists have found
carbonized remains of
apples in prehistoric lake
dwellings in Switzerland,
dating back to the Iron
Age. There is also evidence
showing that apples were
preserved by slicing and
sun drying during the
Stone Age in Europe.
The wild apple of Europe,
the main ancestor of the
domestic apple, is
classified as Malus
Sylvestris. The original
European wild apple tree
had thorns and small,
bitter fruit and is known
today as the crab apple.
Crab apples are not good
to eat, but make excellent
jelly, either on their own or
with other fruit.
As far as anyone can tell,
this small bitter apple was
developed by the Romans
into the domestic apples we
have today. Domestic
apples do not breed true
from seed. If you attempt to
grow them from seed you
will get something quite
different from a modern
apple tree, but
surprisingly, often
something much better
than the modern tree.
Try this recipe if you have a crab apple tree handy.
2 kg crab apples, peeled, cored and chopped into little cubes
450 g brown sugar 2 onions, chopped 4 tsp fresh turmeric, grated 20 cloves 500 ml apple cider vinegar 2 tsp chilli powder 2 tsp salt 10 cm fresh ginger, grated
1. Place the crab apples in a heavy based saucepan. 2. Stir in all other ingredients, cover and bring to the
boil. Reduce heat to low and stir chutney so that it doesn’t stick.
3. Cook uncovered for about 1 to 1½ hours, depending on size of cubes. Crab apples don’t fall apart.
4. Stir regularly to reduce and thicken. 5. Leave to cool completely then pour into sterilised jars
and label.
This recipe will give approximately 12 x 220 ml jars. It keeps for up to 6 months and tastes better as it ages.
Poached crab apples Unfortunately most recipes for crab apples contain vast amounts of sugar. You can try poaching them, with skins and stalks attached, in a very sweet fruit juice or wine with a little cinnamon and cloves. Bring liquid and spices to the boil, add crab apples and poach slowly until the skins start popping. Store in a fridge in their poaching juices so the fruit sugars soak through. They will still be tart, but more palatable if you can handle sour flavours.
Page | 20
Apples Crab apple cider
You can use crab apples or
any apples from wild
seeded apple trees for this
recipe.
Bunch crab apples water 2½ cm fresh ginger, sliced ¼ tsp nutmeg ¼ tsp cinnamon ¼ tsp ground cloves 1 cup brown sugar
1. Slice the apples leaving the skins on. 2. Place slices in a saucepan and cover with water. 3. Add ginger, cinnamon, cloves and nutmeg to the
saucepan. 4. Bring to boil. 5. Simmer for a long time until apples are broken down. 6. Strain out solid pieces with cheese cloth. Squeeze out
as much liquid as you can. Save the pulp for making apple sauce/chutney/bread.
7. Now that the juice is separated, add brown sugar to taste and bring to a boil. This is a lot of sugar, so add a bit at a time to find the amount you need.
8. Let it simmer for a bit. 9. Cool and serve.
Use apple juice as the
basis for any fresh juice.
All ingredients should be
thoroughly washed and
wax free.
If you don’t like the
sweetness of vegetable
juices (I don’t), add the
citrus fruits including the
peel.
If you don’t like bitter
flavours reduce the citrus.
Apple juice super starter
3 apples and any or all of the following ½ small beetroot ½ carrot 1 stick of celery 1 cm fresh ginger root unpeeled ½ cm fresh turmeric root unpeeled ¼ lemon or lime unpeeled
1. Push all ingredients through a juicer. 2. Adjust lemon, lime or ginger to taste. 3. Drink immediately.
Page | 21
Apples Buttered apples and figs
All apples are not equal.
There are different benefits
relating to pits, flesh and
skin and between different
varieties.
A New Zealand study has
shown some interesting
differences between
heritage apples and
modern apples.
http://www.treecrops.org.n
z/resrch/apple/applecanc0
6.html
One such heritage apple is
Monty's Surprise.
“…if you were to substitute
a variety such as Monty's
Surprise in place of a
'supermarket' commercial
variety, you would receive
3.4 times the amount of
phenolics in the skin and
5.9 times the amount in the
flesh. Hence one Monty's
Surprise apple a day would
be comparable to eating at
least four modern apples.”
“A little known French
cider apple called Fuero
Rous has tested with the
highest levels of
procyanidins in the skin
and flesh. This specialist
cider apple variety has
tested even higher than
Monty's Surprise, although
Monty's Surprise still has
the highest levels for an
eating apple.”
3 tbs brown sugar 80 g unsalted butter 1½ cups dessert wine 4 Early Red or Granny Smith apples 8 dried figs, chopped 1 tsp ground cinnamon
1. Preheat the oven to 200°C (400°F). 2. Combine the sugar, butter and wine in a saucepan and
bring to the boil. 3. Boil rapidly for 3 minutes. 4. Cut the apples in half horizontally and remove the
cores with an apple corer or a sharp knife. 5. Put the apples in a glass baking dish and stuff the
holes with the chopped figs. 6. Pour the sauce over the apples and sprinkle with
cinnamon. 7. Lightly cover and bake in the oven for 40 minutes or
until the apples are tender. 8. Baste with sauce every 10 minutes and remove the
cover for the last 10 minutes of cooking. 9. Serve 2 halves of apple for each person and drizzle
with the sauce.
What to do with surplus apples
Obviously, the easiest and best way of eating an apple is fresh picked, straight off the tree. Not only is it good for you generally; it is also good for your teeth.
It you have surplus apples you can stew them and freeze them.
1. Peel apples and cut them into pieces. 2. Add to a saucepan with a little water and few cloves. 3. Stew over medium heat until they are soft. 4. Freeze in appropriate sized containers to suit your
uses for the stewed apple.
Page | 22
Asparagus Asparagus feta frittata
Asparagus is one of those
foods that seems to be
good for just about
everything. It is claimed
that it:
is great for your heart
fights depression
gets rid of warts
lowers cholesterol
stimulates milk
production in nursing
mothers
is a potent antioxidant
is antifungal and
antiviral
helps cleanse the body
and prevent kidney
stones
prevents bladder and
urinary tract infections
helps HIV treatment
helps prevent multiple
sclerosis
contains anti-cancer
properties
is especially powerful
in preventing lung
cancer
is energizing and fights
chronic fatigue
syndrome
lowers blood pressure
naturally
is highly alkaline
stimulates hair growth.
Learn more:
http://www.naturalnews.co
m/023368_asparagus_ben
efits_food.html#ixzz1Odkp
WtqI
1 tbs olive oil ½ cup chopped red onion 2 cups fresh asparagus, tough ends trimmed off,
up to about 2-3 cm if the stems are large 8 large eggs 2 x ¼ cup feta cheese 2 x ¼ cup Parmesan cheese, grated ½ tsp sea salt ¼ tsp black pepper
1. Preheat broiler or grill. 2. Heat oil in a large frypan over medium heat. 3. Add onion and cook about 5 minutes until softened,
stirring occasionally. 4. Add chopped asparagus and cook for about 3 minutes
until softened. 5. Meanwhile, in a large bowl, whisk together eggs, ¼
cup feta cheese and ¼ cup Parmesan cheese. 6. Add salt and pepper and mix well. 7. Add egg mixture to frypan. 8. Stir gently and cook until almost set. 9. Top with remaining ¼ cup feta and ¼ cup Parmesan
cheese. 10. Place under broiler or grill. 11. Cook until mixture is puffy and golden, about 4
minutes. 12. Remove from heat. 13. Cool slightly, cut and serve.
If you cook more than you need, you can eat some cold for lunch the next day.
Source: http://www.asparagusrecipes.net/asparagus-feta-frittata.html
Page | 23
Asparagus Asparagus, feta and pumpkin seed salad
You can grow our own
asparagus, inside or
outside, in the soil or in
pots.
If you grow it in pots, you
must select the right size
and you need lots of room
for roots.
Asparagus is tricky to
grow so refer to an expert
if you want to try. You will
not be able to harvest for
three years. After 3 years
you simply harvest most of
the spears you see when
they reach about 12-15 cm.
Jamie Oliver has some
instructions here:
http://www.jamieoliver.co
m/recipes/member-
recipes/How%20I%20gro
w%20asparagus/1925
Source for recipe:
http://www.food.com/recip
e/asparagus-feta-pumpkin-
seed-salad-67062
1 bunch leaf lettuce 500 g fresh asparagus, tough ends trimmed off,
up to about 2-3 cm if the stems are large ⅓ cup pumpkin seeds (pepitas) 250 g feta cheese ¼ cup olive oil 3 tbs Balsamic vinegar 1 tsp Tamari soy sauce ½ tsp Worcestershire sauce ½ tsp pepper, ground black ½ tsp cumin seed, ground ¼ tsp celery seed, whole
1. Wash your lettuce and tear into bite sized pieces. 2. Trim the asparagus and steam in a vegetable steamer
until tender. This should take no more than 5 minutes. The spears will be bright green and easily pierced with a fork.
3. As soon as the asparagus is cooked, plunge it into cold water to stop it from cooking any further.
4. When it is cool, drain well and cut it into 2.5 cm long pieces.
5. Toast the pumpkin seeds in a dry frypan over medium heat, stirring frequently, until they "pop" and turn light brown.
6. Turn them out at once to cool on a plate. 7. Cut the feta cheese into 1 cm cubes. 8. For the dressing, mix the oil, vinegar, Tamari or soy
sauce, Worcestershire sauce, pepper, cumin and celery seed.
9. Arrange the lettuce in a salad bowl, with the asparagus, cheese and pumpkin seeds over it and drizzle the dressing over the salad immediately before serving.
Page | 24
Avocados Simply avocado
Avocados are right up
there on the brain food list
along with blueberries.
They are high in protein
containing all 18 essential
amino acids needed by a
body to create complete
protein.
They contain mono-
unsaturated fats that
increase the blood flow to
the brain and balance
cholesterol levels. They aid
in the regulation of blood
pressure.
They have high levels of
lecithin which supports the
liver.
They have also been shown
to be beneficial for certain
cancers.
They have 60% more
potassium than bananas.
http://www.naturalnews.co
m/023035_avocado_food_
nutrients.html
Source for recipe:
http://www.avocado.org.au
/recipes/recipe_finder.aspx
?recipeID=100andSearchS
tring=dip
To halve an avocado Cut ripe avocado lengthwise around the seed.
Twist the halves gently to separate.
To remove the pit, slide the tip of a spoon gently underneath the seed and lift it out.
To peel an avocado Cut the avocado in two and remove pit as above.
Place the cut side down and remove the skin with a knife or your fingers, starting at the narrow end, or scoop out the flesh with a spoon.
To serve an avocado the simple way Serve avocado halves with a little oil and quality
vinegar or lemon juice in the centre.
Basic avocado dip
1 avocado pinch of sea salt ½ tsp extra virgin oil lemon juice to taste 1 tsp herbs (parsley or thyme) dash of Tamari soy sauce
1. Remove the avocado flesh with a spoon. 2. Mash the avocado roughly with a fork. 3. Add sea salt, lemon juice, herbs and olive oil. 4. Mix all together. 5. Add a dash of Tamari on top.
Serve as a dip for biscuits or spread on toast.
Vary the flavour with different salts, different herbs and different sauces. Try Tabasco for some punch.
Page | 25
Avocados Avocado, macadamia and pear salad
Avocados are known to
have existed as far back as
291 BC.
They grew wild in Central
America and South
America. They were
brought to Europe in the
16th century and to the
USA and Australia in the
19th century.
The Aztec name for
avocado was 'ahuacatl'
out of which the word
avocado has evolved.
Avocados were part of
traditional medicine which
used the flesh, skins and
seeds of avocadoes to treat
issues as diverse as
baldness, expelling
intestinal worms and
diarrhoea.
Here is a great website all
about avocados. Try their
30 ways in 30 days eating
program. It’s full of
superfoods, but
particularly avocado.
http://www.avocado.org.a
u/lifestyle/30_ways_in_30
_days.aspx
You can download a full
cookbook here:
http://www.avocado.org.a
u/assets/pdf/masterbook.p
df
2 ripe but firm avocados 40 g macadamia nuts 2 firm ripe packham pears 1 or 2 lemons salt and freshly ground
black pepper, to taste
1. Coarsely grind the macadamia nuts. 2. Chop peeled avocados into cubes and brush with
lemon juice. 3. Peel the pears and chop in cubes of the same size. 4. Gently mix the avocado and pear cubes with the
ground macadamia nuts. 5. Lightly sprinkle with salt and pepper. 6. Serve immediately.
Choose avocados and pears that are firm and not too ripe so that they do not go mushy when mixed.
Source: http://www.avocado.org.au/recipes/recipe_finder.aspx?recipeID=7&CategoryID=39&
Other uses for avocado
Mash into mashed potato.
Use on bread instead of butter.
Bake as a vegetable. Cut into wedges and bake in a medium oven 180°C (350˚F) for 20 minutes. Avocado will hold its shape and taste warm and buttery.
Add to any dish towards the end of the cooking period.
Blend 1 avocado with zest and juice of ½ lemon and ¼ bunch of coriander to serve with fish cakes or curried dishes.
Page | 26
Avocados Easy avocado pasta
Avocado oil
Avocado oil is in the same
league as olive oil as a
healthy oil, providing you
purchase the right quality
of oil. Extra virgin
avocado oil is a green
colour and must be stored
in dark bottles as it
oxidises quickly.
Avocado oil has
significant amounts (0.5-
1.0%) of the cholesterol
lowering sterol Beta-
Sitosterol.
Beta-Sitosterol may also
benefit males with benign
prostatic hypertrophy
(BPH). A therapeutic dose
can be gained with as
little as 10-15 grams of
avocado oil per day,
Extra virgin avocado oil
may also be helpful for
weight loss. The addition
of 10 ml of avocado oil to
a morning smoothie may
reduce the desire for mid-
morning snacks.
This is an interesting
report on avocado oil:
http://www.olivado.com/st
udies4.htm
3-4 ripe avocados 1 tbs cream 1 clove garlic, crushed 1 tsp olive oil (or avocado oil if you have it) squeeze lemon 4 serves any healthy pasta rock salt flat leaf parsley Parmesan cheese lemon wedges
1. Put the flesh from the avocados into a bowl. 2. Add a squeeze of lemon and lightly smash the avocado
with the back of a spoon. Leave some larger chunks for texture.
3. In a frypan, over medium heat, add a teaspoon of extra virgin olive oil and gently fry the garlic till lightly brown.
4. Add the avocado and fry for only a minute. 5. Add a tablespoon of cream to loosen the sauce. 6. Keep sauce warm until the pasta is cooked. 7. Spoon generously over hot pasta and garnish with flat
leaf parsley and parmesan. 8. Add lemon and salt to taste.
Avocado coconut water shake
1 ripe avocado, pit and skin removed 1 cup coconut water or coconut milk ½ mango, pip and skin removed ½ tsp nutmeg ½ cup ice
1. Place all the ingredients into a food processor and blend till smooth.
2. Serve in a chilled glass.
Page | 27
Bananas Banana celery salad
Bananas are good for
your heart, your blood
pressure and nervous
health, kidneys and
bones, thanks to their
very high levels of
potassium compared to
other foods.
Bananas can act as mood
enhancers or mild
sedatives thanks to
tryptophan which helps
the body produce
serotonin.
Bananas are good for
your blood thanks to the
high level of Vitamin B6.
Bananas may be helpful
to keep bad cholesterol
levels down, to protect
against Alzheimer’s
disease and even
potentially reduce the risk
of cancer.
Find out more about
bananas and discover lots
of nearly healthy banana
recipes here. Just take
care with the sugars and
grains.
http://www.australianban
anas.com.au/nutrition
Source for banana chips
recipe:
http://www.easy-banana-
recipes.com/banana-
chips-recipe.html
5 bananas, thinly sliced 3 sticks celery, thinly sliced 1 large green capsicum (bell pepper), thinly
sliced ½ Spanish onion, thinly sliced 150 g shelled pistachios, roughly chopped 1 tbs lemon juice ¼ cup light mayonnaise
1. Combine lemon juice and mayonnaise and set aside. 2. In a large mixing bowl combine sliced banana, celery,
capsicum and Spanish onion. 3. Spoon dressing over salad. 4. Sprinkle with chopped pistachios. 5. Season with salt and pepper.
Source: http://www.australianbananas.com.au/recipes/savoury/banana-celery-salad
Lightly salted banana chips
5 raw bananas, slightly under-ripe 2 tbs salt oil for deep frying
1. Peel the bananas and soak in salted iced water for 10 minutes.
2. Slice bananas into thin round slices. 3. Dry banana slices on kitchen paper. 4. Sprinkle some paprika or chilli powder over the
bananas slices if you like a spicy flavour. 5. Heat oil in a deep fryer, wok or heavy bottomed
frypan. 6. Fry banana slices about 2 minutes until golden brown
or crispy in one-layer batches. 7. Drain on paper towels and sprinkle with salt to taste.
Page | 28
Bananas Simple banana desert
There are many different
types of banana that grow
easily in tropical and sub-
tropical climates. They are
another must, along with
papaya, avocado and
mango for a warm climate
garden.
For information on how to
grow them check out:
http://www.abc.net.au/gar
dening/stories/s2189533.h
tm
If you have limited space
you can grow a plant in a
large pot. They are heavy
feeders so need good
quality soil and regular
feeding and watering. You
can see how to grow them
here:
http://msucares.com/news/
print/sgnews/sg06/sg0608
24.html
Your biggest snag with
growing your own
bananas is the problem of
using a whole hand, as the
bananas ripen at the same
time. You will need to
learn what to do with
green bananas and how to
dry or freeze bananas to
preserve them.
Bananas freeze easily
either in their skins or
skinned and sliced. Frozen
bananas can be added to
smoothies or blended to
make a creamy ice cream.
A simple desert my mother used to serve was sliced bananas placed into a bowl with a dollop of cream on top and finished with a generous sprinkling of grated chocolate. It went down well with we children.
Banana berry crush
1 frozen banana ½ cup fresh or frozen raspberries 150 ml apple juice (no added sugar) ice
1. Add all ingredients to a blender and mix well. 2. Add more ice for a super-chilled smoothie.
Source: http://www.australianbananas.com.au/recipes/drinks/banana-berry-crush
Grilled bananas with ginger sauce
1 tbs any brown sugar, firmly packed 2 tsp fresh lime juice (or rum) ½ tsp fresh ginger root, peeled and grated 2 bananas, split lengthwise
1. Set grill to a medium to high heat. 2. In small bowl, combine sugar, lime juice and ginger. 3. Arrange bananas to cover the base of a baking dish. 4. Pour sauce evenly over them. 5. Place dish with bananas under the grill and when
lightly browned, turn. 6. Grill the second side until they reach the desired
colour. 7. Serve bananas on individual plates, drizzled with sauce
from the baking dish.
Page | 29
Bananas Fried bananas
Cavendish is the most
commonly available
banana. It is a large
dessert banana that can
be can be eaten fresh at
various stages of ripeness,
cooked or dried.
Lady Finger bananas are
a much smaller banana.
They have a more delicate
flavour and are ideal for
fruit salads and
decorating desserts, as
they do not brown when
cut.
Lady Finger bananas
must be fully ripe before
eating as they taste dry
and starchy if under ripe.
They should have brown
flecks on a thin skin.
Plantain bananas are
large green bananas
popular in Asian and
African cooking and are
often used as an
alternative to potatoes or
rice. Check out Asian
grocers for this non-sweet
variety.
Red Daccas are a plump
red banana with creamy
delicate orange/pink flesh.
You can eat them as any
normal banana or cook
them in their skin for a
barbeque treat.
8 large plantain bananas or 16 small red bananas (if you cannot find banana varieties in your supermarket try an Asian grocery or use any under ripe bananas)
½ cup extra virgin olive oil 1 cup fresh orange juice ⅓ cup honey 1 tsp cinnamon crème fraiche or sour cream for garnish
1. Peel bananas and cut lengthwise. 2. Sauté in batches in olive oil, transferring when done
using a slotted spoon so that the oil drains, into an oblong glass baking dish.
3. Mix orange juice, honey and cinnamon. 4. Pour over the bananas. 5. Bake at 150°C (300˚F) for about 15 minutes. 6. Serve in bowls with a dollop of crème fraiche or sour
cream.
Banana smoothie
Use bananas as the fruit base for just about any smoothie and add other fruits for colour and taste.
Blend together: 1 banana, peeled 1 cup un-homogenised or raw milk 5-10 drops vanilla essence (optional)
Sweeten with dates or raw honey.
Use sweet nuts like almonds or macadamias for flavour.
Use berries or other fruit for colour and to give an acid tang.
Freeze the banana to get a colder drink.
Page | 30
Beans Cannellini bean mash
Beans are helpful in
weight control as they
make us feel full without
contributing too much to
the total calorie count.
They contain lots of fibre
which keeps the digestion
working well.
Some beans are also high
in antioxidants,
particularly small red
beans, red kidney beans,
pinto beans, black beans,
navy beans and black-
eyed peas
They also contain
relatively high levels of
protein for a vegetable
food.
If you have a bad reaction
to beans, pick the beans
allowable for your blood
type according to the
D’Adamo diet which you
can find at:
http://www.dadamo.com/.
You might be surprised.
Take any bean recipe you
like and use the beans
interchangeably. The key
to a good diet is to keep
up the variety.
2 x 400 g cans organic Cannellini beans ½ onion, diced chopped fresh basil, rosemary or spring
onions to taste 2 garlic cloves, finely chopped or minced ⅓ cup Parmesan cheese, grated olive oil
1. Fry onions in olive oil until they become translucent. 2. Rinse the beans to get rid of the starch. 3. Add garlic, herbs and beans to the onions. 4. Cook for about 5 to 10 minutes, until the beans are
tender. 5. Mash beans and add parmesan as you mash. 6. Add salt and freshly ground pepper to taste.
Serve as a side dish, either hot or cold.
Cannellini and broad bean salad
½ cup fresh broad beans or sliced green beans 1 x 400 g can cannellini beans, rinsed and drained 1 tbs lemon juice 2 tbs olive oil 1 large ripe tomato chopped or the
equivalent amount of grape or cherry tomatoes
1 small red onion, diced
1. Cook broad beans for a few minutes in boiling water until tender. Remove from heat and set aside to cool.
2. Combine remaining ingredients in a bowl. 3. Add cooled broad beans. 4. Serve on its own or with a protein food such as grilled
lamb.
Page | 31
Beetroot Juices, soups and dips
Have you noticed how
many foods in the book
are orange, red or
purple?
A good rule of thumb is
that the more vibrant the
colours of fruit and
vegetables, the more
nutrients they have.
Beetroot is antioxidant
and anti-inflammatory.
The betalains found in
beet have been shown to
aid in the elimination of
toxins and help process
fat into energy.
Drinking beet juice can
lower blood pressure and
increase blood flow to the
brain – which has to be
good.
“In addition to promoting
brain function and
lowering blood pressure,
beets also help protect
against cancer (especially
colon cancer), help
cleanse the bowels, help
strengthen the gall
bladder, increase stamina
and more.”
Source:
http://www.naturalnews.c
om/031711_beetroot_juic
e_brain_health.html#ixzz
1LZPUGrKf
Most commonly we eat beetroot as pickled beetroot, but occasionally we find it grated in sandwiches and salads. However, the simplest way to get large amounts of beet into your system is to juice it. Combine with apples to create a wonderful juice.
Spicy beetroot dip
400-500 g cooked small red beetroot, coarsely chopped
250 g plain Greek style yoghurt 2 tbs lemon juice 2 garlic cloves, crushed 1 tsp ground cumin 1 tsp ground coriander salt and pepper to taste
1. Combine ingredients thoroughly in a bowl. 2. Taste and season with salt and pepper.
How to cook beetroot
1. Trim off the top ends (leaves and some stem). Leave the skin and some of the stalk to prevent the beetroot from losing too much of its colour during cooking.
2. Steam or cook in boiling water. This can take from 20 to 50 minutes depending on the size of the beetroot.
3. Test the beetroot with a skewer and when soft, remove it from the heat and cool it under running water.
4. Squeeze the beetroot and the skins will slip off.
Page | 32
Beetroot Beet borscht
There is one thing you
really have to know about
the betalains, the red
plant pigment in beetroot.
First, there are no known
human health risks
associated with beetroot
or beetroot powder.
However, you might get a
scare if you start
consuming large amounts
and your urine turns red.
But fear not, it is just that
the betalains are not
being processed
thoroughly by your body.
You might want to have
your iron levels tested as
this can happen with both
high and low levels of
iron.
Source for Beet borscht
recipe:
http://www.abc.net.au/tv/
pohskitchen/stories/s2985
704.htm
50 g butter 1 large brown onion, chopped 4 garlic cloves, chopped 500 g beetroot, peeled and diced into 1cm cubes 2 medium carrots, peeled and sliced thinly 1½ litres beef broth (see Error! Reference source
not found. Error! Bookmark not defined. for recipe)
3 tbs flour (substitute arrowroot for gluten free) 180 ml tomato puree or tinned crushed tomatoes 300 g Desiree potatoes, peeled and sliced thinly 3 tbs Balsamic vinegar 1 tsp sugar 1 tsp sea salt ¼ tsp freshly cracked white or black pepper 250 ml crème fraiche or sour cream for garnish 4 tbs chopped flat leaf parsley
1. Heat butter in a large saucepan on medium heat. 2. Sauté onion and garlic until soft but not coloured. 3. Add beetroot and carrot and sauté until tender. 4. Pour in beef stock. 5. While this is heating up on the stove, whisk flour into
three tablespoons of the tomato puree. 6. Whisk with the remaining tomato puree and combine
with rest of soup mixture. 7. Cover and bring to the boil. 8. Add the potatoes, Balsamic vinegar and sugar. 9. Simmer until potatoes are tender. 10. Add the salt and pepper. 11. Blend in a blender or with a stick blender until smooth.
Serve with a generous dollop of sour cream or crème fraiche, sprinkle of parsley and serve with bread.
Page | 33
Blueberry Blueberry-pomegranate vinaigrette
Blueberries are regarded
as one of the best
superfoods as they are
extremely high in anti-
oxidants.
They have been shown to
boost memory and to
lower both depressive
symptoms and glucose
levels in the blood.
They also help detoxify
the body.
Here is one list of claims
made for the blueberry. It
has been shown to:
fight cancer
lower cholesterol
prevent macular
degeneration
promote urinary
health
feed the brain
help with Alzheimer's
prevention
be anti-aging
protect circulatory
health
be anti-diabetes food,
for prevention and
control
be anti-inflammatory
support digestive
health
aid with weight loss.
½ cup blueberries ½ cup pomegranate juice ¼ cup extra virgin olive oil ⅛ cup red wine vinegar basil salt pepper 1 garlic clove
1. Blend the blueberries and pomegranate juice together to make a mixture.
2. Simmer over low heat to reduce it to a thick sauce. 3. Add the other ingredients and blend it together.
Store in small jars and use as a salad dressing.
Blueberry vinaigrette
1 cup fresh blueberries ½ cup white wine vinegar or champagne vinegar 1 tbs honey 1 tbs fresh tarragon, chopped ½ tsp salt ¼ tsp black pepper, freshly ground 1 medium shallot, minced 1 tsp fresh garlic, minced
1. Blend fresh blueberries with oil, vinegar, honey, tarragon, salt and pepper in a food processor or blender.
2. Add minced garlic and minced shallot to mixture and stir through.
Use as a dressing for grains like quinoa, or as a salad dressing.
Page | 34
Blueberry Blueberry lavender ice cream
There are a number of
different varieties of
blueberries that suit
different climates.
You can grow them in any
climate from very cold to
subtropical, as long as
you select the right
variety to grow.
To learn more about
which type to grow and
how to grown them, check
out:
http://www.abc.net.au/gar
dening/stories/s789952.ht
m
You can also grow them
in pots providing you
select a dwarf variety and
plant them in very large
containers.
This website contains lots
of good information on
growing fruit trees.
http://www.greenharvest.c
om.au/greennotes/Fruit_tr
ees_for_small_gardens.ht
ml
Source for recipe:
http://www.onceuponaplat
e1.com/2008/08/lavender-
blueberry-ice-cream.html
You will need an ice cream maker for this recipe.
1 cup blueberries, rinsed ¾ cup sugar 2 tbs dried culinary lavender blossoms ½ tsp cinnamon ½ tsp pure vanilla essence 1½ cups full cream milk 1½ cups light cream
For the milk and cream you are aiming at a butterfat content of 10 to 12 %. Check your local shops for a way of combining milk and cream to get that result.
1. Place a 1 to 1½ litre saucepan over medium heat. 2. Add blueberries, sugar and ½ cup water and stir until
berries begin to pop, about 4 to 5 minutes. 3. Pour this mixture through a fine strainer set over a
bowl to catch the liquid. 4. Put the blueberry pulp into a blender. 5. Return berry syrup to the saucepan, add lavender and
stir over medium heat for about 5 minutes until syrup is infused with the lavender flavour.
6. Strain the liquid through a fine strainer into the blender with the blueberry pulp, pressing to extract liquid. Discard the lavender.
7. Next add the cinnamon and vanilla to the blender and whirl until very smooth.
8. Pour into a bowl, nest in ice water and stir often until very cold, about 15 minutes or so.
9. Stir in the milk/cream mixture. 10. Pour the chilled mixture into a 1 to 1½ litre ice cream
maker and freeze according to manufacturer's directions until firm enough to scoop.
11. Serve right away, or transfer to a container and freeze, airtight, up to 1 week.
Page | 35
Blueberry Banana and blueberry smoothie
If you are lucky enough to
live somewhere with a
harvest surplus of
blueberries, you can
preserve them for use
throughout the year.
They are very easy to
freeze.
Remove damaged
berries and stems.
Rinse them and make
sure they are fully dry.
Place them on a large
cookie tray.
Put the tray in the
freezer.
Once they freeze,
place them in a sealed
bag and leave in the
freezer.
The natural wax on the
outside of the blueberries
protects the fruit while
being frozen.
When ready to use, simply
thaw and eat.
You can use frozen blueberries for this recipe.
1 cup plain yoghurt ½ cup blueberries 2 bananas
1. Peel the bananas, slice thickly and spread out in a baking dish.
2. Put in freezer and freeze until solid. 3. When frozen place the banana slices in a blender. 4. Add blueberries to blender. 5. Pour yoghurt into the blender. 6. Blend until smooth. 7. Pour into a glass and serve.
Source: http://www.bananarecipes.us/banana-and-blueberry-smoothie.html.
Blueberry and watermelon ice
½ small seedless watermelon 1 cup ice cubes 10 blueberries
1. Blend watermelon flesh with the ice for a few minutes at high power until the mixture becomes smooth.
2. Pour into a glass. 3. Drop the blueberries into the glass, stir and serve.
Ways you can preserve blueberries
Freeze them. They are very easy to freeze.
Make jams and jellies.
Make savoury chutneys.
Page | 36
Broad Beans Broad bean and butter bean mash
Broad beans are one of
the few vegetables that
contain high levels of
anthocyanins, commonly
known as Vitamin B17 or
laetrile.
You can find out more
about the importance of
B17 in your diet at Error!
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found. Error! Bookmark
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There is evidence that the
B17 is a very important
nutrient in the treatment
of cancer.
From The Nature of
Cancer by Ernst Krebs,
Jr.
“Q. Are the broad beans
or visa fava high in
cyanide?
Yes, they are splendid. It
was one of the staples in
the diet of the Roman
legions. The legionnaires
not only ate broad beans
but they fed them to their
horses. This made for a
very vigorous infantry in
Calvary.”
300 g cannellini beans or butter beans, cooked 100 g broad beans, shelled and cooked, fresh or
frozen ½ medium onion sea salt and black pepper, freshly ground 4 tbs extra virgin olive oil 1-2 tsp horseradish, heaped, to suit your taste 1 lime or ½ lemon, juice and rind splash verjuice, optional 2 tbs chopped parsley 1 garlic clove
Verjuice is a mildly acidic juice made from unfermented grapes. It is good for vegetable dishes, but take care as much of it contains preservatives. You can find information on verjuice here: http://www.maggiebeer.com.au/products/details/?Item=PrdctsVerjuice62
1. Add all ingredients to a blender or food processor, seasoning well.
2. Process a little if you prefer a chunky mash or process until smooth and creamy.
3. If the mix becomes too thick while processing, add a little more oil or warm water.
You can serve this mash:
on toast, bruschetta, or crusty bread
with some good cheddar cheese and olives
on crackers
as a dip
on char-grilled eggplant slices, accompanied by a green salad
with a plate of roast vegetables
about 1 tablespoon dropped into in the centre of a bowl of creamy soup.
Page | 37
Broad Beans Moroccan fava beans in tomato sauce
There is interesting
evidence that broad beans
increase the levels of L-
dopa in the body, which,
in turn, encourages the
release of growth
hormone from the
pituitary gland.
Why do we care?
Firstly L-dopa is
important for a range of
brain functions like sleep,
mood and learning
ability.
Secondly L-dopa
stimulates the release of
human growth hormone,
or HGH, which is the
ultimate anti-aging
compound.
L-dopa used as a
supplement can be
dangerous, but it is not
necessary to take it that
way. It is found in
sufficient quantities in
velvet beans (Mucuna
pruriens) and broad
beans (also called fava
beans).
As part of an overall anti-
aging strategy add these
beans to your daily diet.
http://www.hghtalk.com/n
utrients/benefits-of-l-
dopa-and-broad-beans-
in-relation-to-hgh/
A lot of people do not like broad beans. For those who dislike them but want to add them to their diet, try using a good sauce.
500 g cooked fava or broad beans 6 large ripe tomatoes, peeled, seeded and
chopped 2 garlic cloves, finely chopped or pressed 1½ tsp paprika 1 tsp cumin 1 tsp salt ¼ tsp black pepper, ground ⅛ tsp hot pepper, ground ⅓ cup olive oil ¼ cup fresh coriander, chopped
1. Add the tomatoes and all the ingredients except the beans to a large heavy frypan or saucepan and stir to mix.
2. Cook uncovered over medium to medium-high heat, stirring occasionally and mashing the tomatoes as they soften.
3. Do this for about 25 minutes, or until a rich, thick sauce has formed.
4. Add the cooked fava beans and about two tablespoons of water to the sauce. Simmer for a few minutes to heat the fava beans and remove from the heat.
You can serve the fava beans warm.
They are good eaten with bread for scooping up the beans and sauce.
Page | 38
Broccoli Stir fried broccoli with carrots
All the brassica
vegetables are good for
you, but broccoli is the
queen of the brassicas.
Broccoli is a valuable
superfood for a range of
health effects.
It is a brain food
thanks to its high
levels of Vitamin K.
Its iron content will
help the body get over
a cold and support eye
health.
The potassium in
broccoli aids those
battling high blood
pressure.
A large amount of
calcium helps combat
osteoporosis.
The vegetable is also
high in fibre which
helps to normalise
digestion and reduce
blood cholesterol
levels.
Additionally, it has been
linked to preventing and
controlling:
Alzheimer's disease
diabetes
heart disease
arthritis
and even the aging
process.
1 head broccoli 3 or 4 carrots 2 tbs olive oil 1 clove garlic, minced 1 tsp salt ½ tsp sugar 1 cup chicken or beef broth
1. Wash and drain broccoli. 2. Break off flowerets (split if large). Set aside. 3. Peel tender portion of stems and slice ½ cm thick. Set
aside. 4. Peel and slice carrots the same way. 5. Heat oil and garlic in large frypan. 6. Stir fry carrots for about 1 minute. 7. Add sliced broccoli stems and stir fry for about 1
minute. 8. Add the rest of the broccoli. 9. Sprinkle with salt and sugar. 10. Stir in the broth. 11. Cover and cook briskly for 2 to 3 minutes. 12. Uncover and toss until liquid evaporates.
Other ways of eating broccoli
There are plenty of simple ways of eating broccoli.
Steam and serve with lemon juice and butter.
Dunk in egg, roll in grated Parmesan cheese and fry.
Roast, drizzled with olive oil and grated Parmesan cheese.
If you don’t like broccoli, try broccolini which is milder and sweeter than broccoli. It is also easy to grow and you can harvest exactly what you want to use.
Page | 39
Broccoli Tandoori broccoli
In recent years, broccoli
has made the headlines
for its potential in
relation to some forms of
cancer.
It has been linked to
preventing or controlling:
hormone-related
cancers, such as
breast and prostate
cancer
stomach and colon
cancer
malignant tumours
generally,
lung cancer.
It appears to have the
ability to help the body
increase the level of
enzymes that block
cancer.
You can easily grow your
own broccoli, or if you do
not need much at a time,
you can grow broccolini.
You will need good sun
and a large pot – no less
than 50 cm wide, very
good potting soil. Keep
the soil moist but not wet,
as broccoli does not like
wet feet.
1 whole head of broccoli
The filling 50 g paneer cheese (or cottage cheese) 2 tbs sultanas (or raisins in the US)and nuts,
chopped 1 tsp green chillies, chopped and deseeded 3 tbs fresh coriander (cilantro), chopped
The marinade 100 g mature cheese, grated 1 egg 1 tsp ginger root, finely chopped 100 g hung yoghurt or fairly solid yoghurt 100 ml cream 1 tsp green cardamom, powdered ½ tsp mace powder salt to taste lemon juice for serving
1. Divide the broccoli head lengthwise into four and blanch by dunking briefly in boiling water.
2. Mix cottage cheese, nuts, sultanas, green chillies and coriander to make a filling. Place this in-between the broccoli flowerets.
3. Make the marinade by first mixing together the grated cheese and egg and then all other ingredients.
4. Apply all over the broccoli and rest for half an hour. Grill under a hot grill or in the oven at 200°C (400°F) till lightly browned, seven to ten minutes.
Serve hot with a squeeze of lemon juice.
Source: http://www.abc.net.au/tv/pohskitchen/stories/s2860066.htm