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Nature Cures natural health advice

 

Let natural food be your medicine

 

 

 Ailments

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 Nutrition

 Minerals

 Hazards

 

NATURE CURES HEALTHY RECIPES

There are certain nutrients that need to be consumed on a daily basis, some every few days and some once a week, fortnight or month depending upon various factors. Physical activity, metabolism and age are important when deciding what to eat and when. Everyone should eat some protein each day that amounts to the size of their clenched fist no matter what their age is. Those doing strenuous activities or sports etc. need a little more than normal.

Fibre is also very important on a daily basis as are omega-3 fatty acids and some water soluble vitamins such as vitamins C, K and E and the vitamin B complex. A good way to get the daily requirement of omega-3 fatty acids as well as the most powerful antioxidant, astaxanthin, is to take a capsule of 1000 mg of krill oil per day. This also supplies some vitamin D that the body requires.

Human bodily stores for different vitamins vary widely; fat-soluble vitamins such as vitamins A (retinol), vitamin D and vitamin B12 (cyanocobalamin) are stored in significant amounts in the human body, mainly in the liver. However, an adult human's diet may be deficient in vitamins A and D for many months and B12 in some cases for years, before developing a deficiency condition.

Vitamin E is not stored as readily as are the other fat-soluble vitamins and equal amounts of vitamin E and vitamin C  should be consumed daily because they have an opposite effect upon minerals in the body. Vitamin C increases iron uptake, which Vitamin E inhibits. Vitamin C lowers manganese and zinc, while vitamin E helps increase manganese and zinc absorption. As a result, a very high intake of vitamin C will require an equally high intake of vitamin E to maintain the same ratio. An easy way to resolve this is to always consume nuts and seeds with some fruit such as berries, kiwi, lemon, lime or oranges.

The liver stores many substances, including glucose (in the form of glycogen), vitamins A (1–2 years supply), vitamin D (1–2 months’ supply) vitamin B12 (1–3 years supply) and vitamin K plus the minerals iron and copper.

Because water soluble vitamin C and most of the vitamin B complex dissolve in water upon entering the body they cannot be stored for later use. They are eliminated in the urine meaning a constant daily supply is required. Vitamin B3 (niacin and niacinamide) is not stored in the human body in significant amounts, so stores may only last a couple of weeks.

These vitamins are all essential for many important cellular processes involving the nervous system, the immune system and the production and maintenance of neurotransmitters, antibodies, hormones, cells, tissues, bones, skin, teeth and blood vessels. They are also essential for the utilisation and manufacture of many other organic nutrients and non-organic minerals.

Vitamin D deficiency is a condition which those that avoid the sun, use sunscreens, cover up or stay indoors are particularly prone to. Just 10-15 minutes of midday sunshine on the skin can provide all that is required. The suns action on the skin cannot work through windows. Vitamin D rich foods must be consumed during the winter months every few days.

 

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Highest sources of vitamin D per serving listed

  • Krill oil - 1 teaspoon: 1000 IU

  • Eel - 85 g or 3 oz: 792 IU

  • Maitake mushrooms - 70 g: 786 IU

  • Rainbow trout - 85 g or 3 oz: 540 IU

  • Cod liver oil - 1 teaspoon: 440 IU

  • Mackerel - 85 g or 3 oz: 400 IU

  • Salmon - 85 g or 3 oz: 400 IU

  • Halibut - 85 g or 3 oz: 196 IU

  • Tuna - 85 g or 3 oz: 228 IU

  • Sardines - 85 g or 3 oz: 164 IU

  • Chanterelle mushrooms - 85 g or 3 oz: 155 IU

  • Raw milk - 1 glass or 8 oz: 98 IU

  • Egg yolk - 1 large: 41 IU

  • Caviar - 28g or 1 oz: 33 IU

  • Hemp seeds - 100 g or 3.5 oz: 22 IU

  • Portabella mushrooms - 85 g or 3 oz: 6 IU

NOTE: One IU is the biological equivalent of 0.3 μg or 0.3 micrograms.

NOTE: Alcohol, caffeine and medications can reduce absorption and force expulsion of many nutrients such as the vitamin B complex, vitamin D, iron and zinc so it is important to consume extra foods rich in these nutrients. It is important not to drink alcohol, coffee, fizzy drinks or tea at the same time as iron-rich foods. Always allow 30 minutes before or after eating them.

NATURE CURES ANTIBIOTIC SYRUP

This powerful syrup can be used as a preventative and curative tonic for arthritis, bacterial, fungal or viral infections, colds, coughs, digestive disorders, fevers, influenza, inflammation, kidney or liver disorders, pain, parasites and poor circulation. It is also good for preventing atherosclerosis (hardened arteries), cancer, heart disease and high blood pressure and boosts the immune system.

Ingredients

  • 800 ml of apple cider vinegar

  • One tablespoon of grated ginger

  • One tablespoon of finely chopped garlic

  • Two tablespoon of finely chopped onion

  • Two tablespoons of grated horseradish

  • Two tablespoons of turmeric powder

  • Two teaspoons of ground black pepper

  • Two chilli peppers

  • Two tablespoons honey (optional)

  • Two tablespoon of cold-pressed coconut oil

  • Juice of one freshly squeezed lemon

Method

  • Place all prepared ingredients in a large glass jar.

  • Screw the lid on and shake well to mix.

  • Leave in a cool dark place for seven days, shaking at least once a day.

  • Strain the liquid from the mixture into a fresh jar, squeezing out as much as possible, then store in a cool dark place.

As a treatment: Take one tablespoon of this liquid two to three times a day until the symptoms have gone.

As a preventative: Take one tablespoon every morning on an empty stomach before food.

NOTE: Make sure to shake the jar well before taking a tablespoon of the tonic.

NOTE: Not recommended for pregnant women or children under the age of ten or those with stomach ulcers or taking medications to thin the blood.

NATURE CURES DAILY GREEN TONIC

This is a highly nutritious green 'smoothie' that provides the nutrients required for optimum health. It is very rich in antioxidants, essential fatty acids, fibre, carotenoids, minerals and vitamins including all of the B complex and the eight amino acids required to build the body's muscles and cells. This tonic is useful for everyone, especially those recovering from any illness, infections, injury or surgery or suffering from any nutrient deficiencies and should be consumed every day.

Ingredients

Method

Mix all the ingredients in a powerful blender with some bottled mineral or coconut water and blend together and drink immediately.

GOLDEN MILK BED TIME OR BREAKFAST BEVERAGE

Golden milk is a way to detoxify the liver and aids restful sleep, boosts the immune system and helps stabilise blood sugar.

Ingredients

  • Two cups of coconut milk (or any other type of milk if preferred)

  • One teaspoon of turmeric powder

  • One teaspoon of ginger powder (or a grated knuckle of fresh ginger)

  • Quarter teaspoon ground peppercorns (helps with the absorption of the nutrients in this drink)

  • Raw honey (to sweeten, optional)

NOTE: The peppercorns should be omitted by individuals with colitis, ulcers or other intestinal issues.

Method

  • Whisk all the ingredients in a saucepan except for the honey.

  • Heat gently until bubbles appear on the surface.

  • Reduce heat to a minimum and allow the simmer for five minutes.

  • Remove from heat and, if fresh ginger was used, remove it and add the honey and stir.

  • Drink right before going to sleep or, as a healthy wake-up beverage, by adding a pinch of cinnamon and a half a freshly squeezed lemon.

LOW-FAT DIET

Many fat-soluble nutrients need fat to be absorbed but these should be the more healthy cold-pressed plant or fish based oils rather than the from the animal fats  Avoid meals with a high fat content as fat slows digestion and delays the delivery of much needed nutrients around the body. Foods that should be reduced or avoided in the low-fat diet are:

  • Biscuits.

  • Margarine and other fatty spreads.

  • Cakes.

  • Chocolate and other fatty confectionary.

  • Cream and creamy dressings and sauces.

  • Crisps, pork scratchings and other similar processed fried savoury snacks.

  • Desserts and puddings.

  • Fatty meats such as duck, goose, lamb and pork and skin of poultry.

  • Fried food.

  • Ice cream.

  • Pies and other pastries.

  • Processed fatty meats such as bacon, burgers and sausages.

SALAD DRESSINGS

A nutritious salad dressing can be made from a choice of the following:

  • Two tablespoons of apple cider vinegar is the most healthy.

  • The juice and grated zest of half a freshly squeezed lemon or lime.

  • Mustard or mustard powder.

  • Herbs such as basil, dill, oregano or marjoram

  • Chopped garlic.

  • Grated ginger.

  • Chopped onions.

  • Chopped chives.

  • Chopped dill.

  • Chopped basil.

  • Himalayan pink salt crystals or unrefined sea salt

  • Ground peppercorns and any other spices of choice.

  • Half a teaspoon of turmeric.

  • Honey.

  • A very small amount of cold-pressed coconut (gently melted over low heat) or olive oil.

  • Plain yoghurt or fromage frais can also be added.

HIGH-NUTRIENT RECIPES

The following low-fat recipes are highly nutritious and ideal for everyone but especially beneficial for those participating in intense physical activities or for anyone recovering from illness.

BREAKFAST

This important meal of the day should contain nutrients that can provide a slow release of energy and the protein needed for recovery from illness or training and exercise.

Go to work on an egg

Eggs whites are high in cholesterol, which the arteries needs for repair, the brain requires for structure and the body needs to make vitamin D. They also have the highest quality source of protein available. Egg yolks also contain almost every essential vitamin and many other important nutrients.

Significant nutrients in eggs: Betaine, carotenoids, choline, cryptoxanthin, lutein and zeaxanthin, lycopene, omega-3 fatty acids and phytosterols.

Vitamins in eggs: A, B1, B2, B3, B5,  B6, B7, B9, B12, D, E and K.

Minerals in eggs: calcium, chromium, copper, fluoride, iodine, iron, lithium, magnesium, molybdenum, phosphorus, selenium, sodium and zinc.

One large egg contains about 78 calories and one medium sized egg contains around 66 calories which equates to about 131 calories per 100 grams which means they are a useful in the diets of those trying to lose weight.

NOTE: There are high levels of a protein called avidin in raw egg whites which bind to vitamin B7 (biotin) which may cause a deficiency of this vitamin if consumed over a few months. When cooked, avidin is partially denatured and binding to biotin is reduced. However one study showed that 30-40% of the avidin activity was still present in the white after frying or boiling so consumption of cooked egg whites should be limited to about three times a week whereas egg yolks, that contain most of the nutrients and no avidin, should be consumed more often. The other alternative is to eat extra foods rich in vitamin B7 the same day as eating egg whites. See vitamin B7

SLOW-RELEASE ENERGY PROVIDERS

Digestive aids

Both soluble and insoluble fibre foods are vital in the diet. This aids digestion and feeds the beneficial bacteria in the intestines and should be consumed at least once a day. Whole grains such as barley, brown or wild rice, oats, millet, rye, teff and wheat or a combination of more than one are very beneficial especially for the elderly. because digestion and the manufacture of chemicals in the body slows down as the body ages and this in turn can affect the brain. Barley, rye and wheat contain gluten and may cause irritation to the intestines and when they cannot be tolerated the following 'pseudo-grains' make good alternatives: amaranth, buckwheat and quinoa. Oats, millet and teff are more easily digested. Flour can also be made from coconut, nuts, rice,  seeds and soya beans.

See also Food Allergies.

One tablespoon of psyllium husks per day can help with digestion and prevent colon disorders and problems with constipation and diarrhoea.

Other good additions for breakfast are any of the following:

SNACKS, DESSERTS OR BREAKFAST

Because an individual in on a low-fat diet may be at risk of low levels certain vitamins and minerals, the following six low-fat and nutritious snacks are recommended which will provide energy from carbohydrates and plenty of vitamins and minerals as well as some protein.

  • Wholemeal bread toasted with sardines, mackerel, mushrooms or tomatoes and basil.

  • Fresh or dried fruits such as apples, apricots, bananas, berries, dates, dried figs, grapes and/or raisins.

  • Tortilla wraps with low-fat fillings of cottage cheese, skinless chicken, tuna or egg and a colourful salad.

  • Brown rice with beans, watercress, spring onions, mushrooms, oregano and curry spices.

  • Whole grain fresh pasta with fish, seafood or mushrooms, tinned tomatoes, spinach, spirulina and dill.

  • Low-fat yoghurt with fruit, honey, whole grain cereals and Brewer's yeast.

APRICOT, BULGAR WHEAT AND PISTACHIO CAKE (serves eight)

This high-energy providing dessert provides plenty of complex carbohydrates and vitamin C and is therefore a good choice for athletes during intense training.

Nutritional information (per serving): Calories = 208;  protein = 6 g;  carbohydrate = 33 g;  fat =  7g;  fibre = 3 g; potassium = 203 mg.

Ingredients

  • 4 oz (170 g) of bulgur wheat

  • 4 oz (170 g) of chopped dried apricots

  • 4 oz (170 g) of light brown sugar

  • 1 x teaspoon of finely slivered orange zest

  • 8 oz (225 ml) of freshly squeezed orange juice

  • 8 oz (225 ml) of water

  • 2 x large eggs, separated

  • 6 oz (170 ml) of low-fat milk

  • 1 x tablespoon of dark brown sugar

  • 4 oz (170 g) of finely chopped toasted pistachios

  • 4 oz (170 g) of low-fat yoghurt

Method

  • Combine apricots, sugar, orange zest, orange juice and water in a medium saucepan. Bring to a boil; reduce heat to a simmer and cook, stirring occasionally, until the apricots are very tender (about 10 minutes).

  • Stir in the bulgur wheat and increase heat to high. Return to a boil; reduce heat to a low simmer and cook, stirring occasionally, until the bulgur is tender (about 20 minutes). The mixture will be the consistency of cooked oatmeal.

  • Remove from the heat and let cool, uncovered, for 10 minutes.

  • Position a rack in the centre of the oven; preheat to 350°F (180°C - gas mark 5).

  • Whisk egg yolks and milk in a large bowl until well combined. Slowly whisk in the bulgur mixture.

  • Beat egg whites in a medium bowl with a mixer on medium-high speed until stiff peaks form. Fold into the bulgur mixture using a rubber spatula.

  • Transfer the batter to an 8-inch (20 cm) square baking dish. Push the dark brown sugar through a sieve and sprinkle evenly over the batter.

  • Place the baking dish in a roasting pan and transfer to the oven. Pour very hot tap water into the roasting pan until it comes about halfway up the sides of the baking dish.

  • Bake until the cake is puffed and golden (30 to 40 minutes).

  • Carefully remove the baking dish from the hot water, transfer to a wire rack and let cool to room temperature before serving.

  • Top each serving with some low-fat yoghurt and a sprinkling of pistachios.

CHEWY RAW HIGH PROTEIN HEMP SEED BARS

These bars need no cooking and can be eaten as a very nutritious high protein snack bar on the go or as a dessert topped with yoghurt.

Ingredients (dry)

  • 340 g (12 oz) ground hemp seeds

  • 113 g (4 oz) milled flaxseeds

  • 113 g (4 oz) raw organic cocoa powder

  • 113 g (4 oz) ground walnuts

  • 113 g (4 oz) whole pumpkin seeds

  • 56 g (2 oz) ground chia seeds

  • 1 tablespoons spirulina powder

  • 1 tablespoon of barley grass powder

  • ¼ teaspoon pink Himalayan sea salt

  • ¼ teaspoon of ground cinnamon

  • Pinch of nutmeg

Ingredients (wet)

  • 20 pitted dates

  • 113 g (4 oz) cranberries

  • 56 g (2 oz) dried tart cherries

  • 5 tablespoons coconut oil, melted

  • 1 tablespoon almond butter

  • 1 x tablespoon freshly squeezed lemon or lime juice

  • 113 ml (4 oz) water (start with 56 ml or 2 oz and add gradually)

  • 1 teaspoon vanilla essence

Method (dry)

  • Finely grind the hemp seeds (a coffee grinder is useful for this) and coarsely grind the chia seeds and walnuts.

  • Place into a large mixing bowl and combine all the remaining dry ingredients.

  • Set aside.

Method (wet)

  • Combine all wet ingredients with a high speed blender or in a food processor. This mixture is very thick so a powerful kitchen appliance will be required or mix in small batches.

  • Pour wet ingredients into the large mixing bowl with the dry ingredients.

  • Adding water, a little at a time, use hands to combine the mixture until everything has come together to form a large ball.

  • If the mixture gets too wet, simply add more cocoa powder or ground hemp seeds. If the mixture is too dry add more coconut oil or a few more dates. The desired texture is a thick, chewy, sticky bar.

  • In a parchment-lined baking tray, evenly spread the protein bar mixture into the pan.

  • Using the hands and fingertips firmly press the mixture until it is even and smooth on top.

  • Chill for at least 2 hours in the refrigerator.

  • Cut into 12 whole bars.

  • Wrap the individual bars in greaseproof paper and store in the refrigerator in an airtight container.

DAIRY-FREE RICE PUDDING CAKE (serves eight) (vegetarian)

This dessert provides a high amount of complex carbohydrates and is free from dairy fats and gluten which is a good choice for those that may be gluten or lactose intolerant.

Nutritional information (per serving): Calories = 208;  protein = 3 g;  carbohydrate = 49 g;  fat =  2g;  fibre = 3 g; potassium = 213 mg.

Ingredients

  • 8 oz (225 g) of brown basmati rice

  • 4 x ripe bananas

  • 14 oz (398 ml) of water

  • 1/2 teaspoon of unrefined sea salt

  • 14 oz (398 ml) plus 1 x tablespoon of lactose-free rice, almond or soya milk

  • 4 oz (170 g) of light brown sugar

  • 1/2 teaspoon of ground cinnamon, plus more for garnish

  • 1 x tablespoon of corn starch

  • 1 x teaspoon vanilla extract

Method

  • Combine rice, water and salt in a medium saucepan and bring to a boil. Reduce heat to low, cover and cook until the liquid is fully absorbed (45 to 50 minutes).

  • Stir in rice milk, brown sugar and 1/2 teaspoon cinnamon and bring to a lively simmer. Cook, stirring occasionally, for 10 minutes.

  • Stir corn starch and the remaining one tablespoon of rice milk in a small bowl until smooth; add to the pudding.

  • Continue cooking, stirring often, until the mixture is the consistency of porridge (about 10 minutes). Remove from the heat.

  • Mash two of the bananas in a small bowl. Stir the mashed bananas and vanilla into the pudding.

  • Transfer to a large bowl and press plastic wrap directly onto the surface of the pudding and refrigerate for at least 2 hours.

  • Just before serving, slice the remaining two bananas. Top each serving with a few slices of banana and sprinkle with cinnamon, if desired.

FLOUR-FREE BANANA PANCAKES

Nutritional information (per serving): Calories = 317;  protein = 13.3 g;  carbohydrate = 47 g;  fat =  24.5 g;  fibre = 6 g;

Ingredients

  • 1 x medium banana

  • 2 x eggs

  • 1 x teaspoon of nutmeg or cinnamon

  • 1 x tablespoon of cold pressed organic coconut, olive or rapeseed oil.

  • Half a squeezed lemon

  • 1 x teaspoon of honey

Method

  • Mash banana in a bowl then add two eggs and nutmeg or cinnamon and mix well.

  • Heat oil in a frying pan and lightly fry the banana batter on both sides until golden brown.

  • Top with lemon juice and honey.

LEMON RASPBERRY SORBET (serves one) (vegetarian)

Nutritional information (per serving): Calories = 38;  protein = 2 g;  carbohydrate = 8 g;  fat =  0g;  fibre = 3 g;

Ingredients

  • 1 punnet of fresh or frozen raspberries

  • 1 tablespoon of honey

  • Half a glass of water

  • Half a freshly squeezed lemon

Method

Blend all ingredients together until creamy then freeze until desired consistency is achieved.

PINEAPPLE AND BLUEBERRY PARFAITS (serves four)

This very quick to prepare dessert provides a good source of vitamin C and pineapples can help the body rehydrate which is important for those who have had a fever and for athletes in intense training.

Nutritional information (per serving): Calories = 109;  protein = 5 g;  carbohydrate = 23 g;  fat =  0g;  fibre = 3 g; potassium = 113 mg.

Ingredients

  • 16 oz (4555 g) of non-fat peach yogurt

  • 8 oz (225 g) of fresh blueberries

  • 12 oz (340 g) of fresh pineapple chunks

Method

Layer the yogurt, blueberries and pineapple in four glass dessert dishes and refrigerate until ready to serve.

SWEET POTATO CHIPS

Ingredients

  • 2 large sweet potatoes

  • Cold-pressed coconut oil or ghee

  • Himalayan pink salt crystals or unrefined sea salt

  • Ground peppercorns

  • Paprika

  • Garlic powder

Method

  • Preheat oven to 425°F (220°C Gas mark 7).

  • Scrub sweet potatoes then cut into similar sized thick chips.

  • Place in a bowl of cold water for about 30 minutes.

  • Pat dry with kitchen paper then coat with chosen oil.

  • Arrange on a baking tray lined with greaseproof paper.

  • Bake for 25 minutes.

  • Sprinkle with salt, pepper and spices of choice.

  • Serve with a dip made with plain yoghurt, chopped garlic and chives.

SWEET POTATO PANCAKES

Ingredients

  • 1 large sweet potato

  • 2 eggs

  • Pinch cinnamon and/or nutmeg (optional)

Method

  • Preheat oven to 200°F (400°C Gas mark 6).

  • Scrub and wash sweet potatoes.

  • Prick a few times with a fork then bake for 45 minutes.

  • When cool mash and add the eggs, cinnamon and nutmeg.

  • Place small pancakes round of the mixture onto a baking tray lined with greaseproof paper.

  • Bake for a further 35 minutes.

  • Serve with fresh fruit, honey and/or plain yoghurt.

MAIN MEALS

ALPINE MUSHROOM PASTA (serves four)

This low-fat dish is rich in complex carbohydrates, protein and vitamins A and C, as well as calcium, iron and potassium which are nutrients vital to optimum health.

Nutritional information (per serving): Calories = 278; protein = 13 g; carbohydrates = 40 g; fat = 7 g;  fibre = 8 g; potassium = 633 mg.

Ingredients

  • 8 oz (225 g) whole-wheat fettuccine

  • I x small shredded Savoy cabbage

  • 2 x teaspoons extra-virgin olive oil

  • 2 x large Portobello mushroom caps, gills removed, thinly sliced

  • 1 x small onion, chopped

  • 3 x cloves garlic, minced

  • 3/4 glass dry white wine

  • 2 x teaspoons of wholemeal flour

  • 1/2 x teaspoon Himalayan crystal salt

  • 1/4 teaspoon freshly ground pepper

  • 8 oz (225 g) of cherry tomatoes, halved

  • 8 oz (225 g) diced low-fat cheese, such as smoked mozzarella

  • 2 x teaspoons chopped fresh sage

Method

  • Bring a large pot of water to a boil. Cook pasta for four minutes. Add cabbage and continue cooking, stirring occasionally, until the pasta and cabbage are tender, about four minutes more. Reserve 4 oz (114 ml) of the cooking liquid and drain the pasta and cabbage.

  • Meanwhile, heat oil in a large non-stick skillet over medium heat. Add mushrooms, onion and garlic and cook, stirring often, until the mushrooms are tender and beginning to release their liquid (about 5 minutes).

  • Whisk wine and flour in a small bowl. Add to the pan along with salt and pepper; cook, stirring, until the mixture thickens (about 1 minute).

  • Add tomatoes and cook until just beginning to break down, about 1 minute more.

  • Return the pasta and cabbage to the pot. Add the mushroom sauce, the reserved cooking liquid, cheese and sage; gently toss to combine.

  • Serve with a side salad and bread sticks. Use one of the salad dressings above.

BAKED SWEET POTATOES WITH A WARM BLACK BEAN SALAD FILLING (serves four)

Nutritious sweet potatoes contain far more vitamins A and C, iron and potassium than the everyday common white potato and are virtually fat-free. These nutrients and the complex carbohydrate content are particularly important for an athlete’s performance. Sweet potatoes also have phytonutrients which help to stabilise blood sugar which can help improve energy levels.

Nutritional information (per serving): Calories = 295; protein = 8 g; carbohydrates = 52 g; fat = 4 g;  fibre = 9 g; potassium = 541 mg

Ingredients

  • 4 x medium sweet potatoes

  • 1 x 15 oz (425 g) tin of black beans, rinsed

  • 2 x medium tomatoes, diced

  • 1 x tablespoon extra-virgin olive oil

  • 1 x teaspoon ground cumin

  • 1 x teaspoon ground coriander

  • 3/4 teaspoon Himalayan crystal salt

  • 4 x tablespoons of fromage frais

  • Handful of chopped fresh coriander leaves

Method

  • Preheat oven to 425°F (218°C – gas mark 7)

  • Prick sweet potatoes with a fork in several places. Place in a baking dish and bake until tender all the way to the centre (about 1 hour).

  • Meanwhile, combine beans, tomatoes, oil, cumin, coriander and salt and heat in a small saucepan over medium heat.

  • When just cool enough to handle, slash each sweet potato lengthwise, press open to make a well in the centre and spoon the bean mixture into the well.

  • Top each sweet potato with a tablespoon of fromage frais and a sprinkle of coriander.

BROWN RICE, RED LENTIL AND BLACK BEAN CURRY (serves four) (vegetarian)

This dish provides complete protein meaning it contains all amino acids and is rich in complex carbohydrates, fibre, calcium, iron, magnesium and vitamin B9. Magnesium has the ability to carry an electrical charge, which gives it an essential role in nerve stimulation and muscle contraction. Where calcium stimulates cardiovascular muscles to contract, magnesium makes them relax. Working together, they maintain the heartbeat and magnesium also lowers blood pressure by relaxing muscles in blood vessel walls, which lets blood circulate more easily. In addition to carrying oxygen, iron is part of hundreds of enzymes that have a variety of jobs, including energy production. Tomatoes and peppers add vitamin C, carrots adds vitamin A and spinach adds vitamins A and C and iron to the dish.

Nutritional information (per serving): Calories = 387;  protein = 9.6g;  carbohydrate = 42 g;  fat =  14g;  fibre = 42 g; iron = 2.75 mg; magnesium = 69 mg; vitamin A = 3500 µg; vitamin B9 = 205 µg; vitamin C = 160 mg.

Ingredients

  • 6 oz (175 g) brown rice

  • 8 oz (225 g) tin of black beans

  • 8 oz (225 g) of red lentils, soaked, cooked and  drained

  • 8 oz (225 g) can of chopped tomatoes

  • 2 x carrots chopped

  • 1 x chopped onion

  • 1 x chopped yellow bell pepper

  • 3 oz (85 g) of chopped spinach

  • Handful of chopped coriander leaves

  • 1 x tablespoon rapeseed oil

  • 2 x teaspoons curry powder

  • 1 x teaspoon of turmeric

  • 1 x teaspoon of buckwheat flour

  • Half pint of vegetable stock

  • 3 oz (85 g) of sultanas

  • Ground black pepper to taste

  • Four sprigs of fresh coriander (for garnish)

Method

  • Simmer brown rice for 20-25 minutes.

  • While rice is cooking lightly fry onions and bell peppers in the rapeseed oil until soft.

  • Add the coriander leaves, spinach, curry powder, turmeric and buckwheat flour and cook for one minute stirring continuously.

  • Then add the tinned tomatoes, vegetable stock, sultanas and carrots and stir until simmering.

  • Stir well and then allow to simmer until carrots are soft and sultanas are plump.

  • Add the black beans and lentils and mix well.

  • Serve the black bean curry on a bed of the brown rice, sprinkle with black pepper and garnish with a sprig of fresh coriander.

CHICKEN, TOMATO, ASPARAGUS, PEA AND BARLEY STEW (serves four)

This dish provides a healthy serving of complex carbohydrates, protein, vitamins and minerals especially vitamin A and potassium and is especially good during the cold winter months.

Nutritional information (per serving): Calories = 256; protein = 24 g; carbohydrates = 28 g; fat = 6 g;  fibre = 7 g; sodium = 745 mg; potassium = 405 mg, vitamin C = 20 mg; vitamin A = 1050 µg

Ingredients

  • 8 oz (225 g) pearl barley

  • 1 x tablespoon extra-virgin olive oil

  • 1 x finely chopped onion

  • 2 stalks of finely chopped celery

  • 4 cloves garlic

  • 1/2 litre of chicken broth

  • 2 x large chicken breasts (skin removed)

  • a small handful of baie rose peppercorns

  • 2 x 8 oz (225 g) tins of chopped tomatoes

  • 8 oz (225 g) diagonally sliced asparagus, (1/4 inch thick)

  • 8 oz (225 g) fresh or frozen peas

  • 1/2 teaspoon Himalayan crystal salt

  • 1/2 teaspoon of turmeric

  • Freshly ground pepper, to taste

  • 3 oz (85 g) chopped fresh basil leaves

  • 1 strip orange zest, (1/2 x 2 inches)

Method

  • Heat oil in a large saucepan over medium heat; add onion and celery and cook, stirring, until beginning to soften, (two to four minutes).

  • Grate or finely chop 2 clove garlic; add to the pan and cook, stirring, until fragrant, about 1 minute. Add broth, chicken, baie rose peppercorns and barley. Bring to a gentle simmer.

  • Cover and cook over low heat until the chicken is cooked through, about 20 minutes.

  • Transfer the chicken to a plate with a slotted spoon.

  • Return the broth to a simmer and cook until the barley is tender, 20 to 30 minutes.

  • Meanwhile, shred the chicken or cut into bite-size pieces; discard the bone.

  • When the barley is done, add the chicken, tomatoes and juice, asparagus, peas, salt and a grinding of pepper; return to a simmer.

  • Cover and cook over low heat until the asparagus is tender, about 5 minutes more.

  • Finely chop basil, orange zest and the remaining garlic.

  • Ladle the stew into bowls and sprinkle each serving with a generous pinch of the basil mixture.

COUSCOUS, SHRIMP, LENTILS AND BEANS IN A BASIL AND DILL DRESSING (serves four)

This highly nutritious meal is rich in protein, vitamins A, C and the B complex, especially vitamin B9 as well as the minerals calcium, iron, potassium and zinc which are all important for repair and recuperation from illness.

Nutritional information (per serving): Calories = 365;  protein = 26;  carbohydrate = 44 g;  fat =  13g;  fibre = 11 g; potassium = 586 mg.

Ingredients

  • Handful of chopped dill

  • 6 x large basil leaves

  • I x freshly squeezed lemon

  • 3 x tablespoons extra-virgin olive oil

  • 2 x cloves garlic

  • 2 x anchovy fillets

  • 1 x tablespoon capers, rinsed

  • 1/4 teaspoon Himalayan crystal salt

  • 1/2 teaspoon freshly ground pepper

  • 1 pound (454 g) of peeled shrimp

  • 1 x medium yellow pepper chopped

  • 8 oz (225 g) of whole-wheat couscous

  • 8 oz (225 g) tin of white beans, rinsed

  • 8 oz (225 g) of yellow lentils, soaked, cooked and  drained

  • Whole meal olive oil and garlic bread

Dressing Method

  • Place basil, dill, lemon juice, two tablespoons oil, garlic, anchovies, capers, sea salt and pepper in a blender or food processor.

  • Blend until smooth, scraping down the sides as needed.

Main dish method

  • Heat the remaining one tablespoon of oil in a large saucepan over medium heat. Add the shrimp and yellow peppers and cook, stirring occasionally, until the shrimp are pink and firm (about four minutes)

  • Transfer to a plate with a slotted spoon (leave any liquid in the pan).

  • Return the pan to the heat, add 8 oz (227 ml) of water and bring to a boil. Stir in couscous, cover and remove from the heat. Let it stand for five minutes.

  • Fluff the couscous with a fork; stir in the beans, lentils and half the dressing. Stir one tablespoon water into the remaining dressing. Serve the shrimp over the couscous, drizzled with the remaining dressing and warm wholemeal olive oil and garlic bread.

FANNED BAKED POTATOES WITH MUSHROOMS AND CHEESE (serves four)

Nutritional information (per serving): Calories = 344;  protein = 17 mg;  carbohydrate = 67 g;  fat = 9g;  fibre = 7 g;

Ingredients

  • 4 x medium baking potatoes scrubbed

  • 4 oz (114 g) Portobello mushrooms thickly sliced

  • 1 x large red bell pepper

  • 4 garlic cloves, thinly sliced

  • 4 x tablespoons of olive oil

  • Himalayan crystal salt

  • Freshly ground black pepper

  • Fresh chives (diced)

  • 4 oz (114 g) of crumbled blue cheese

  • 4 x tablespoons of plain yoghurt

  • 1/2 teaspoon garlic powder

  • 1  x tablespoon finely chopped fresh parsley leaves

  • 2 x medium tomatoes quartered

  • Green leafy salad which includes rocket or watercress. Use one of the salad dressings above.

Method

  • Preheat oven to 400 ° F (200 °C or gas mark 6)

  • Make several parallel slits into each potato top making sure not to slice completely through.

  • Place garlic slices between slits at the crown of each potato.

  • Place on a baking sheet lined with tin foil, pour the olive oil over them and sprinkle with the Himalayan crystal salt and pepper.

  • When the potatoes begin to “fan out” carefully place the sliced mushrooms and peppers into each slit of the potato and continue to cook.

  • Once the potatoes are fully cooked (use a knife to test), top them with the cheese then bake until the tops are crispy.

  • Meanwhile place the yoghurt, garlic powder and parsley into a bowl and mix well.

  • Transfer the potatoes to a platter and top with the yoghurt sauce and sprinkle with the chives and black pepper.

  • Serve with the quartered tomatoes and a green leafy salad.

RICE MÉLANGE

This highly nutritious and cleansing easy to make brown rice dish is ideal for digestive issues and provides a way to consume many ingredients that can help to eliminate parasites and worms and fight infections. Many ingredients are optional and can be omitted if there are allergies or taste preferences and many others can be added that are particularly required for medicinal purposes. For instance butter may be used instead of coconut oil.

Nutritional information (per serving): varies

Ingredients

  • Eight heaped tablespoons of brown rice

  • Four spring onions (sliced)

  • Eight garlic cloves (thinly sliced)

  • Four heaped tablespoons of peas

  • Handful of sultanas

  • Two large tablespoons coconut oil (butter can be used if coconut is undesirable)

  • Two eggs

  • Handful of mixed nuts

  • Tablespoon of pumpkin seeds

  • Tablespoon of sunflower seeds

  • Tin of mackerel or other oily fish drained

  • Two teaspoons turmeric

  • Sliced fresh ginger or two teaspoons ginger powder

  • The juice and zest of one freshly squeezed lemon

  • Himalayan pink salt crystals or sea salt

  • Ground pepper

  • Parmesan cheese

Method

  • Boil the brown rice until soft (approx. 20-25 mins) stirring occasionally. Usually needs extra water added twice. Ten minutes before rice is done add the peas and sultanas.

  • While the rice is cooking, top and tail the eight garlic cloves and remove the papery skin leaving a smooth clove. Slice them very thinly and leave in a small dish to stand for ten minutes.

  • When cooked drain the rice, peas and sultanas using a sieve and pour boiling water from the kettle onto it to remove excess starch.

  • Place coconut oil into a large pan and melt. Add the rice, garlic slices, spring onions and eggs and stir well. Cook for just five minutes whilst stirring and adding the rest of the ingredients.

  • Serve in bowls with grated parmesan cheese and sprinkle with salt and pepper. A large handful of watercress on the side will add the nutrients required from a leafy green vegetable every day.

Any leftover fruit, cooked vegetables, herbs or chopped salad ingredients can be added during last five minutes of cooking. Try it with basil, dill, radishes, tomatoes, chopped green beans, apples, papaya, pineapple chunks or yellow or red peppers. Also add any spices and herbs of choice such as basil, coriander, cumin, cardamom, dill, fennel seeds, paprika and/or parsley.

Leftovers can be refrigerated overnight and gently reheated the next day in more coconut oil but should not be kept any longer than this. Add some plain yoghurt or olive oil if the dish is too dry.

ROASTED ROSEMARY RABBIT WITH A RAINBOW VEGETABLE BAKE (serves four)

Rabbit is one of the highest sources of all the eight essential amino acids required by the body for repair of tissues as well as being very low in fat and is an excellent meat to roast although most believe it must be stewed. This colourful and highly nutritious dish will also provide all the necessary vitamins and minerals required to keep the body fit and well and should be consumed at least once a month.

Nutritional information (per serving): Calories = 305;  protein = 32;  carbohydrate = 29 g;  fat =  5 g;  fibre = 14 g.

Ingredients

  • 1 x whole rabbit cut into six pieces and head removed (Butchers will generally do this if asked).

  • Two whole bulbs of garlic halved and tops cut off.

  • Olive or rapeseed oil

  • 2 x sweet potatoes peeled and chopped

  • 2 x large parsnips peeled and chopped

  • 2 x large carrots peeled and chopped

  • 1 x Swede peeled and chopped

  • 1 x turnip peeled and chopped

  • 4 x spring onions sliced

  • 2 x courgettes sliced

  • 1 x aubergine sliced

  • 3 oz (85 g) of tinned or fresh cooked peas

  • 8 x cherry tomatoes halved

  • 1 x yellow bell pepper thinly sliced

  • 4 x radishes sliced

  • Handful of pumpkin seeds

  • 2 oz (85 g) of sultanas

  • 1 oz (28 g) of buckwheat flour

  • 2 x medium eggs

  • 1 oz (28 g) oat flakes

  • Sea salt or Himalayan pink salt crystals

  • Half a teaspoon of turmeric powder

  • Ground peppercorns

  • Pinch of chilli pepper

  • 1 oz (85 g) of grated parmesan cheese

  • Fresh rosemary sprigs

  • Fresh basil leaves.

 

Method

  • Preheat oven to 200°C electric or 180°C (fan assisted) or 350°F, gas mark 4.

  • Place carrots, parsnips, potatoes, Swede and turnips in a pan of water and simmer until soft (about 20 minutes).

  • Pour some of the oil into a roasting dish then place rabbit and garlic bulbs in the dish and pour rest of the oil over it. Sprinkle with chilli pepper and ground pepper and add spread fresh rosemary sprigs over it.

  • Cook in the oven for 30 minutes.

  • Meanwhile, simmer the carrots, parsnips, sweet potatoes and turnips until they are soft, strain them and mash with a little milk or butter. Place them in the base of a glass oven proof dish and sprinkle with ground pepper, turmeric and sea salt or Himalayan pink salt crystals.

  • Sprinkle the oats and sultanas over the mashed vegetables.

  • Add the cooked peas and chopped spring onions as a layer over the oats and sultanas.

  • In a separate bowl add the buckwheat flour and eggs and beat until a smooth batter is formed.

  • Coat the courgette slices in the batter mixture then fry in a little olive oil until soft.

  • Do the same to the aubergine slices then add them and the courgettes on top of the peas and spring onions in the glass oven proof container.

  • Pour any leftover batter mixture over the aubergines and courgettes.

  • Sprinkle with parmesan cheese and place in the oven for 30 minutes.

  • Remove from oven and add thin strips of yellow peppers alternating with cherry tomato halves and radish slices as a decorative topping. Then sprinkle with pumpkin seeds and add some basil leaves as a garnish.

  • Serve both dishes hot or cold.

ROASTED RED PEPPERS STUFFED WITH KALE AND BROWN RICE (serves four)

This dish provides a healthy boost of vitamins, minerals, fibre and antioxidants and is also rich in complex carbohydrates, the athletes necessary fuel supply.

Nutritional information (per serving): Calories = 291; protein = 5 g; carbohydrates = 15 g; fat = 9 g;  fibre = 4 g; sodium = 304 mg; potassium = 285 mg, vitamin C = 40 mg.

Ingredients

  • 4 x red bell peppers

  • Large handful of chopped kale

  • 1 x chopped medium onion

  • 1 x chopped yellow bell pepper

  • 4 x cloves garlic, minced or finely chopped (leave to stand after chopping for at least ten minutes)

  • 8 oz (225 g) cooked brown rice

  • 3 oz (85 g) grated Parmesan cheese

  • 4 x tablespoons of toasted pine nuts

  • 1 x tablespoon crushed walnuts

  • 1 x tablespoon lemon juice

  • 1/4 teaspoon unrefined sea salt

  • One teaspoon turmeric

  • 1 tablespoon coconut oil or butter

  • Ground black pepper to taste

  • Colourful side salad. Use one of the salad dressings above.

Method

  • To prepare peppers: Preheat oven to 400°F. Halve peppers lengthwise through the stems, leaving them attached. Remove the seeds. Lightly brush the peppers outside and inside with melted coconut oil or butter; sprinkle the insides with pepper. Place, cut-side down, in a 9 x13-inch baking dish. Bake until peppers are just tender (10 to 15 minutes). Let cool slightly. Turn cut-side up.

  • To prepare filling: Bring 8 oz (227 ml) salted water to a boil in a large wide pan. Stir in the kale, cover and cook until tender, 10 to 12 minutes.

  • Drain, rinse under cold water; squeeze dry and finely chop.

  • Heat oil in a large non-stick skillet over medium heat. Add onion and chopped bell pepper; cook, stirring often, until onion is golden, six to eight minutes. Add garlic and cook, stirring, for 30 seconds. Stir in the kale.

  • Remove from the heat and let cool slightly.

  • Stir in rice, half the Parmesan, two tablespoons of the pine nuts, crushed walnuts and lemon juice. Season with salt and pepper.

  • Divide the filling among the pepper halves. Sprinkle with the remaining two tablespoons pine nuts and Parmesan.

  • Add two tablespoons water to the baking dish. Cover the peppers with foil and bake until heated through, 15 to 20 minutes. Uncover and bake for five minutes more. Serve hot with a colourful side salad.

SWEET POTATO AND RED PEPPER PASTA (serves four) (vegetarian)

Sweet potatoes are an excellent source of vitamins A and C as well as the minerals iron and potassium. This dish also provides a rich source of complex carbohydrates and the iron helps with energy production.

Nutritional information (per serving): Calories = 402; protein = 12 g; carbohydrates = 62 g; fat = 11 g;  fibre = 9 g; potassium = 738 mg.

Ingredients

  • 8 oz (225 g) of whole-wheat angel hair pasta

  • 2 x tablespoons extra-virgin olive oil

  • 4 x cloves garlic, minced

  • I x large baked sweet potato chopped with ski

  • 1 x large red bell pepper, thinly sliced

  • 8 oz (225 g) tin of chopped plum tomatoes

  • 4 oz (114 ml) of water

  • 2 x tablespoons chopped fresh parsley

  • 1 x tablespoon chopped fresh basil, chives, oregano, sorrel and/or tarragon

  • 1 tablespoon white-wine vinegar or lemon juice

  • 3/4 teaspoon Himalayan crystal salt

  • Ground black pepper

  • 2 x tablespoons of low-fat yoghurt

Method

  • Bring a large pot of water to a boil. Cook pasta until just tender.

  • Meanwhile, place one tablespoon oil and garlic in a large skillet. Cook over medium heat, stirring occasionally, until the garlic is sizzling and fragrant, (two to five minutes).

  • Add sweet potato, bell pepper, tomatoes and water and cook, stirring occasionally, until the bell pepper is tender-crisp (five to seven minutes).

  • Remove from the heat; cover and keep warm.

  • Drain the pasta, reserving 4 oz (114 ml) of the cooking water. Return the pasta to the pot. Add the vegetable mixture, the remaining 1 tablespoon oil, herbs, vinegar (or lemon juice), sea salt and yoghurt; toss to combine.

  • Add the reserved pasta water, 2 tablespoons at a time, to achieve the desired consistency. Serve with sprigs of the herbs used and sprinkle with ground pepper and  side salad. Use one of the salad dressings above.

WHOLE WHEAT PENNE WITH WATERCRESS AND CANNELLONI BEANS (serves two)

This dish is a rich source of complex carbohydrates which are vital to anyone who does any intense physical activities for stamina and endurance. It is also a good source of protein, vitamins and minerals equally important for high-level sports performance.

Nutritional information (per serving): Calories = 353; protein = 15 g; carbohydrates = 68 g; fat = 4 g;  fibre = 11 g

Ingredients

  • 8 oz (225 g)  whole-wheat penne

  • 2 cloves crushed garlic

  • 8 oz (225 g)  chopped watercress

  • 3 oz (85 g) chopped yellow peppers

  • 8 oz (225 g) tin of cannelloni beans

  • 8 oz (227 ml) of chicken broth

  • 1 x tablespoon of cold pressed virgin olive oil

  • Himalayan crystal salt to taste

  • 8 oz (227 ml) of plain low-fat yoghurt

  • 2 x large tomatoes quartered

  • Handful of chopped oregano

  • Ground black pepper to taste

Method

  • Cook pasta for 20 minutes or until soft then drain.

  • Meanwhile, sauté the garlic and yellow peppers in olive oil for two minutes over medium heat. Add the watercress and sea salt and sauté about two more minutes.

  • Drain and rinse the beans, then add to watercress mixture along with the tinned tomatoes and pasta, stirring to combine.

  • Add yoghurt and mix then serve with quartered tomatoes and chopped oregano and sprinkle with ground black pepper.

 

NOTE: One way to ensure that all necessary nutrients are being consumed is too eat all the colours of the rainbow everyday as each one represent different nutrients. See Nature's Colour Codes

For natural sources of all the above mentioned nutrients see:

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