|
|
|
New Page 2
Serves 4
Light, delicious & full of nutrients & omega oils. Good for your heart and
your mind. Great served on its own or as a side dish.
Health benefits
Flax seed oil, sesame seeds and pumpkin seeds all contain essential fatty
acids great for increasing stamina, and lowering the risk of cardiovascular
disease. Butternut squash is an excellent source of vitamin A. This recipe
contains vitamin C, potassium, dietary fibre, selenium and zinc. In addition,
butternut squash & red peppers are a good source of folate, omega-3 fatty acids,
thiamin, copper, vitamin B5, vitamin B6, niacin and copper. One of the most
abundant nutrients in butternut squash and red peppers, beta-carotene, has been
shown to have very powerful antioxidant and anti-inflammatory properties.
Ingredients
2 tbsp olive oil
½ butternut squash
1 Red Onion, cut into wedges
2 Red Capsicums (sweet Peppers), deseeded and quartered
2 Courgettes, (Zucchini) cut into 2.5cm/1inch chunks
450g/1lb Asparagus
200g goats/sheep’s feta
2 tbsp Soy Sauce
2 tbsp Honey
1 teasp flax seed oil
1 teasp Sesame Seeds
1 teasp pumpkin seeds (pepitas)
Sea Salt and Black pepper
Instructions
1. Preheat the oven to 180C, 350F, Gas mark 4. Drizzle the oil in a large
roasting pan, add the squash and cook for 10 minutes. Add the onions and peppers
and cook for 20 minutes at the top of the oven. Add the courgettes and asparagus
and roast for a further 8 minutes.
2. Remove from the oven and sprinkle with the soy sauce, honey, flax seed
oil, sesame/pumpkin seeds and seasoning. Break feta into small pieces and
sprinkle over salad. Toss well to coat the vegetables in the sauce.
3. To serve - transfer to a serving dish and serve at room temperature.
|
|
|
|
|
New Page 3
Energising and nutritious. A hearty recipe for all food lovers, the addition of
buckwheat to the risotto gives it more body & chew ~ from the Detox cookbook
Health benefits
Beetroot & buckwheat are packed full of nutrients. This recipe contains
carotenoids and flavanoids - anti-oxidants that help reduce the oxidation of LDL
cholesterol, protecting artery walls and reducing the risk of heart disease and
stroke. Beetroot is one of the richest sources of folic acid, which helps to
protect unborn babies from spina bifida, and is also thought to help lower
homocysteine levels in the blood. Beetroot also contains the mineral silica,
which helps the body to utilise calcium, so is therefore important for musculo-skeletal
health and reducing the risk of osteoporosis.
Ingredients
4 beetroot trimmed
Olive oil
1 onion, chopped
2 cloves of garlic, chopped
200g (1 cup) Arborio rice
200g (1 cup) whole raw buckwheat
1L (4 cups) vegetable stock
2 tsp butter
2 tbsp chopped fresh chives
2 tbsp pine nuts, toasted & coarsely crushed with a mortar & pestle
Method
Wrap beetroot in foil, then place on an oven tray and roast at 200°C for
about 50-60 minutes or until tender. Remove foil and, when cool enough to
handle, peel away skins. Cut beetroot into 1cm pieces.
Heat 1 tablespoon oil in a saucepan, add onion and cook over low heat until
soft. Add garlic, rice and buckwheat and stir to coat in oil and toast lightly.
Have stock simmering in another saucepan.
Add 250ml (1cup) stock to rice mixture and stir over low to medium heat until
stock is absorbed. Add remaining stock125ml (1/2 cup) at a time stirring
continuously, allowing each addition to be absorbed before adding the next,
until rice is just tender (al dente). Stir in beetroot, butter and half the
chives with the last addition of stock, Remove from heat and cover with lid for
5 minutes, stir in pine nuts and serve in shallow bowls topped with remaining
chives.
Serves 4
Tip: Rice is best made just before serving. Beetroot can be roasted a day
ahead. Will keep, covered, in refrigerator.
|
|
|
|
|
New Page 3
Hummus is a creamy puree of chickpeas seasoned with lemon juice and garlic,
it is a popular spread and dip in Greece and throughout the Middle East. Hummus
makes a great healthy alternative to chips and dip. Serve one type of hummus or
a variety with hot pita bread wedges, pita chips or fresh veggies sticks
(carrot, sliced peppers & celery are delicious). It’s a wonderful alternative to
butter on sandwiches.
Health benefits
Chickpeas the main ingredient in hummus (also known as Garbonzo beans) have
a delicious nutlike taste and buttery texture. They provide a good source of
protein that can be enjoyed year-round and are available either dried or canned.
Chickpeas are also a good source of cholesterol-lowering fibre, in addition to
lowering cholesterol, chickpeas high fibre content prevents blood sugar levels
from rising too rapidly after a meal, making these beans an especially good
choice for individuals with diabetes, insulin resistance or hypoglycaemia. When
combined with whole grains such as rice, chickpeas provide virtually fat-free
high quality protein. Hummus is an excellent source of folate, Vitamin B6 ,
Vitamin C, Zinc, molybdenum & magnesium.
Ingredients
200g/7oz canned organic chickpeas
2 tbsp lemon juice or more
2 garlic cloves, crushed
1 tsp ground cumin
pinch sea salt
100ml tahini (sesame seed paste) optional
4 tbsp water
2 tbsp extra virgin olive oil
1 tsp paprika
Method
1. Drain the chickpeas and rinse. Reserve a few whole chick peas for serving.
2. Combine the chickpeas, lemon juice, garlic, cumin, salt, tahini, and water in
a food processor, and whiz to a creamy purée.
3. Add more lemon juice, garlic, cumin or salt to taste. Turn out into a dinner
plate, and make smooth with the back of a spoon. Drizzle with extra virgin olive
oil and scatter with the reserved chickpeas.
4. Sprinkle with paprika
Experiment: There are lots of different varieties of hummus some have a
strong lemon flavour, some have an overwhelming garlic flavour, and some hummus
have a spicy tone. You can experiment with the amounts of ingredients until you
find one that you best like. For that bit of spice add a teaspoon of cumin.
For a different taste try adding some roasted garlic or roasted red peppers.
Tip: Prepare extra quantities of hummus—it can be refrigerated,
covered, for up to 1 week and frozen for up to 3 months.
|
|
|
|
|
New Page 1
To get those digestive juices flowing
Health benefits
• All ingredients are low on the glycaemic index
• Apple cider vinegar has been shown to reduce the increase of blood sugar
associated with eating carbohydrate foods by up to 30%
Ingredients
½ cup olive oil
¼ cup Apple cider vinegar
Wedge of lemon squeezed
1 tsp Whole grain Mustard
Mix all ingredients together in a jar/bottle. Shake well before each use.
Store unused portion in the refrigerator. It is also great drizzled on
vegetables.
Makes 250ml
|
|
|
|
|
New Page 1
A great tasting, low fat summer snack. Simple to prepare, and full of health
enhancing antioxidants.
Health benefits
Yogurt is an excellent source of protein, calcium, riboflavin and vitamin B 12.
The living cultures in yogurt encourage the right kind of bacteria (good
bacteria) to multiply in the gut, which can be great for your digestion. The
good bacteria in yogurt may boost your immune response. Bananas are high energy
fruit- full of potassium, an essential mineral for maintaining normal blood
pressure and heart function. Blueberries are packed with youth encouraging
antioxidants. It’s a great soothing snack for stomach ulcers.
Ingredients
2 ripe bananas
1 cup blueberries (strawberries & raspberries can also be used)
1 cup plain whole milk yogurt
1 tablespoon of good quality honey (Manuka is great)
1 teaspoon vanilla extract
Method
Place all ingredients in a food processor; process until smooth. Spoon the
mixture into a sealable container and place in the freezer. Freeze overnight.
Experiment: You could make individual servings by placing them in small
paper cups and add a wood stick to make frozen yogurt blocks. Instead of adding
blueberries you can try strawberries, raspberries, peaches or any fruits that
are in season.
4 servings (serving size: 1 cup)
|
|
|
|
|
New Page 1
A tangy cleansing blend
Health Benefits
• Contains ingredients shown to support liver function and promote regular bowel
movements
• High in vitamin C and E, omega 3, 6 and 9 essential fats, sulphur and selenium
Ingredients
¼ up flax seed oil
¼ cup olive oil
100ml apple cider vinegar
Wedge of lemon squeezed
½ garlic clove, crushed
½ cm cube of ginger finely grated
1 ½ tsp’s Manuka honey
Mix all ingredients together in a jar/bottle. Shake well before each use.
Store unused portion in the refrigerator. It is also great drizzled on
vegetables.
Makes 250ml
|
|
|
| |
|