Archive for the ‘Delicious Medicine’ Category

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I would love to invite you to sign up to my new blog, there will be easy recipes, foods facts and articles about nutrition.

If you would like to renew your subscription (all free) you can do so here: https://www.foodspa.org.uk/blog

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Try this tasty, super simple recipe for a festive touch to your cold meats or vegetarian dishes.
It’s perfect for Boxing Day!

brussell-sprout-slaw-ingredientsAll you need is:

About 15 Brussel sprouts.
1 small red onion.
1 small handful of sultanas.
Rapeseed or Olive oil mayonnaise
– with a touch of mustard, enough to cover everything.
Pinch of finely ground pepper.
Mandolin slicer – with finger guard.



Shred all the Brussels with the mandolin, be careful not to take the tops of your fingers off! Use the second smallest size.
Cut the onion one end and peel off the skin and the tougher outer layer, use the smallest size to slice.
Add all ingredients together mix and serve.

This keeps in the fridge for a day or two in a sealed container.
Delicious with your Christmas ham and turkey, or Quiche and other vegetarian options.

Health benefits:
Brussels are high in compounds that protect the liver and aid detoxification. They are also high in fibre, B Vitamins and minerals. Eaten raw are particularly potent.

Rapeseed oil has the highest content of healthy fats of any oil including olive oil.
Supports lowering cholesterol and healthy cell membranes in all tissues.
High in Vitamin E and important antioxidant to stop dietary fats oxidising and becoming toxic to cells in the body.


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Butter bean with turmeric tomato sauce

1 Carton or Tin of Organic Butter (Lima) beans
2 x tbsp of organic tomato puree
2 heaped tsp of turmeric spice
Splash of olive oil
A little water
Pinch of pink salt and ground black pepper
Handful of Fresh organic watercress.

Strain butter beans add to pan on low heat. Add tomato puree, splash of olive oil,stir in, add a little water and then add the turmeric and seasoning. Stir until heated through but not over cooked.

Serve with watercress. You can add a dressing if you like but the flavours are so clean and strong you don’t really need to. If you want to make a more substantial lunch, toast some home-made brown Rice and Gram Flour flaxseed bread (recipe to follow this)

Health benefits / supports:

Liver, digestion, colon, blood sugar, reduces inflammation, joint health, cardiovascular.

Turmeric has been used for thousands of years to support all round health and studies have shown that the extract from turmeric called curcumin is the part that plays a huge role in reducing inflammation.

I try to use turmeric everyday, and find ways to get it into my cooking and food prep.There are many ways to do this. You can also Take a supplement of the extract curcumin, which does help avoid the yellow fingers!

I made a bone broth and vegetable soup laced with turmeric for a friend who had an injury that required good nutrition for bone and joint healing. She loved the soup but wasn’t so sure about the yellow tongue. To me this just assured me that the curcumin was really getting into her tissues.

You can buy organic Turmeric from “BuyWholeFoodsOnline” https://goo.gl/jNPzWz, which may be a little cheaper as you can buy in larger amounts.
You can also buy the extract curcumin in food supplement form from health stores.



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This dish is a super healthy dish for digestion. They do contain some starch like potatoes so supply some calories (approx 100 calories in a one cup serving) Jerusalem artichokes are also high in polysaccharide sugars (Inulin). This means that we do not absorb the calories from these sugars, as we cannot use them. Inulin promotes the growth of vital human strain bacteria, your gut flora feeds on this and produces many nutrients that we need to fuel and heal the gut lining. By increasing good gut flora other disease-causing organisms are prohibited or at least kept in check. (See Digestion section on my website for further info on gut health)

They are high in minerals (Iron, potassium, molybdenum and magnesium) and B Vitamins, which we can use. They are particularly good for people suffering with blood sugar problems like diabetes and metabolic syndrome. BUT they are also very healthy for everyone, they help the gut recover after antibiotics and aid weight loss as they make you feel fuller with fewer calories Ideally take an enteric coated probiotic (meaning more chance of surviving through stomach acids) capsule with this meal if you are working on gut healing.

Jerusalem artichokes may also promote immune function.

Note: A high content of inulin can cause flatulence by the very nature of feeding bacteria. As a professor specialising in gut flora said at a seminar I attended – “If you’re passing non smelling wind the gut is doing its job and supporting old friends’. You can’t produce good gut flora without a bit of wind – so start with small amounts. It does settle down after a while of eating them.

Cooking – Inulin can be leached out if you boil in water or steam for a long time. I like to sauté them in either a little water or olive oil on medium heat. They shouldn’t be too soft. You can bake in the oven, I don’t recommend microwave for any foods. The skin contains lots of iron – just scrub and cook. The flesh can go a bit grey – apple cider vinegar or lemon juice can help this.


Can be a side dish or can add: chicken, duck, fish or tofu to make into a complete meal. I had chicken with mine for lunch. Serves one

2 x Jerusalem artichoke tubers – scrubbed and sliced

4 x Carvelo Nero leaves (in season) or can use Savoy cabbage or fresh spinach leaves -destalked and shredded

Olive oil

Black pepper

Pinch of Himalayan pink crystal salt


Sauté the Jerusalem artichoke pieces in a little water at first stirring and keep adding small amounts so it doesn’t dry out. When they are softening add some olive oil and black pepper, pink salt stir for a few minutes until they semi soft, add a little more water and place all the green leaves for 30 seconds, Serve immediately.

I added a small amount sautéed chicken


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There’s no escaping sweet things at Easter. It’s a time when we all give ourselves permission to eat treats – ‘it’s Easter  – I have to eat chocolate!’, my daughter tells me. Luckily I have trained them to
make their chocolate eggs last until the summer, they don’t have as
sweet a tooth as most children down to my careful
manipulation of their taste buds.

No matter how much the press reports that ‘Chocolate will make you thin’. It cannot – it’s simply untrue in the over processed, fatty, sugary products that most people think of as chocolate. Many products only contain a small amount of cocoa. It’s the high cocoa percentage bars (and I will mention one in particular: Lindt 90% Cocoa – my favourite rationed square) that can be healthy in moderate amounts due to the antioxidants the concentrated chocolate contains. There is far less sugar in them and no dairy. Fair trade dark chocolate is even better because it’s healthier for the environment and the farmers, communities and workers who grow the cocoa bean.

It is hard to appreciate very dark chocolate when you are so used to tasting sickly sweet chocolate. Weaning yourself off is simple, you have to go without chocolate for a while and then only allow yourself dark chocolate for at least 3 months. By the time you try milk chocolate again, you most likely will find it way too sweet.

Using raw cocoa nibs in anything from cereals, biscuits, salads
add a nutty crunchy texture.

I used semi ground cocoa nibs (in coffee grinder) to create the
crunchy shell of these non-dairy chocolates. With the same recipe you can make some really sophisticated chocolate eggs. If you melt the coconut oil
prior to adding it to the cocoa powder it will make the chocolate firmer. Just shape into egg shapes, bigger or smaller, they will work
just as well.

Healthier Chocolates – Recipe

6 Teaspoons of Coconut Butter
3 x teaspoons of Cocoa powder
1 teaspoon of Molasses Syrup
1 teaspoon of Manuka honey (or other set honey)
2/3 heaped tablespoons of puffed quinoa (from health food store) OPTIONAL – this creates more volume and fewer calories

2 x dessert spoons of coarsely ground Cocoa Nibs (from health store)
OPTION: Add Cinnamon to spice them up, or cayenne pepper to give them a ‘bite’.
OPTION: Add ground almond
OPTION: To make even more healthy add: 1 teaspoon of barley grass powder


Place coconut butter in a bowl and gradually mix in the cocoa powder and barley grass into a paste, add molasses and honey and mix well. Add puffed quinoa to desired consistency, by adding this you are diluting the amount of fats and sugar in each chocolate. Use thin latex gloves when handing the mixture and  dust your fingers with cocoa powder to make the balls easier to roll – don’t use too much as it needs to remain sticky to roll in the ground cocoa nibs. When finished store in an air tight container in the fridge.

Impress your friends! They make great petite fours after dinner.

Note: These contain caffeine, so avoid if you are on a caffeine free diet, or at night if the caffeine can keep you awake.


Easter Biscuits a la FoodSpa – Recipe

These Easter Biscuits contain a high nutrient dense sugar which is better than
the white nutrient lacking over sweet, health damaging rubbish that 99% of recipes use.

They are made from organic Spelt wheat flour, this has less heavy metals and pesticides and is easier to digest than normal flour. I have used part white part whole grain, but you can use all whole grain if you wish, it will make the them a bit more crumbly.
Cardamom has similar properties to cinnamon and ginger – it acts to help calm an improve digestion.
I have used goat’s butter, but you can use any butter. even though these are healthier than shop bought highly sugared
and processed biscuits – they still contain sugar  fats and grains. I recommend eating in moderation only.

Healthier Easter Biscuits

Makes approx 24 depending on required size

250g of Goats butter
150g Rapa Dura Raw cane sugar
50g Manuka honey (or normal honey)
Third cup of Oat milk
2 x egg yolks
400g White and whole grain spelt flours

3 x heaped teaspoons mixed spice
3 pinches of ground cardamom (can grind the seeds in a coffee grinder)
2 x pinches of pink Himalayan salt ( can get in health stores)
Grate an organic lemon or orange and add rind to mixture.
Add raisins or sultanas


Place butter and sugar in food processor, or mix by hand, Add honey, milk and egg yolks – mix in well. Add flour 100g at a time
and mixing in. Add Spice, Cardamom and salt Prepare 2 large oven trays with grease proof paper. The dough will be soft and slightly buttery,
take a desert spoon full and roll between palms into a ball, lay onto the paper on the tray and flatten with your palm or a small plate.
You can make the fork marks or patterns now. Place in a preheated oven at 165 C for 15 minutes (longer if the biscuits are thick)
Leave to cool and harden.

Happy Easter!


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I often make this kind of baked potato salad, it has many variations this is one of them:


(Makes one serving)

1 large or two small organic potatoes with skins left on

I small tin of Mackerel (or can use fresh)

Handful Watercress

Handful Sunflower seed shoots (or other sprouted seeds)

Small handful dried cranberries (check label for no oil)

Handful of pumpkin seeds

2 x desert spoon of Avocado oil

2 x desert spoon of Flax oil

(Or can use Olive oil)

2 x desert spoon of apple cider vinegar

Splash of Tamari Sauce (optional)


Wash and cut the potatoes into 2 or 4 pieces depending on the size.

Place in oven – if you have a steam combined oven cook for 25 minutes on 200 degrees, or 45 minutes in a non steam oven. Alternatively you can steam the potatoes in their skins, which will take approx 20 minutes.

Mix mackerel, watercress, cranberries, oils (keep some back), vinegar, Tamari and black pepper in a bowel.

When potatoes are soft all the way through, place them on a plate and pour over the remaining oil, then place the mackerel and watercress mixture over potatoes and place the sunflower shoots on top.

This is a delicious easy to make lunch or dinner that is highly nutritious, high in excellent essential fatty acids like Omega3 and Monounsaturated fats, protein, fibre and antioxidants. This will fill you up without making you feel ‘stuffed’, and keep up your energy levels. It can be taken to work as a cold potato salad.

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It may surprise you to know that you can warm yourself up without heating, extra clothes or a big cosy fire.

There are some magical foods that really can affect your circulation and warmth both internally and externally – AND at the same time have wonderful health benefits.

As I write I am sitting here in my cold study (I refuse to heat the whole house just for me) with a mug of piping hot water, slices of fresh ginger and a teaspoon of cinnamon. It is delicious and every mouthful I can feel warming my tummy and gradually spreading through my body.
It will take a bit longer to reach my toes, but there’s a remedy for that: powdered ginger in my socks! I tried it a while ago not realizing it is actually quite an old tradition and lots of people around the world do it. You can also put cayenne pepper in your socks and its keep feet toasty warm. The added benefit is that both are antiviral and antibacterial – so guess what – it keeps your feet clean too. Just make sure you wash it off your hands and don’t touch your eyes.


An amazing spice, with such an unusual appearance as it is the root of the Ginger plant that is used. It is an ancient spice and has been used for medicinal purposes for thousands of years.

It is a ‘vasodilator’, which means it dilates blood vessels making more capacity for blood flow; hence it’s ability to improve circulation. As well as this it is a hot aromatic spice, which means it increases digestive fire, or heat in the stomach, which eventually radiates through the body, with increased circulation the heat can flow more freely.

You can use the same sliced ginger for 3 or 4 drinks; just keep filling up with hot water.
Adding ginger to any foods increases the warming effect – even a cold salad can be ‘heated’ up with a dressing made from fresh ginger, apple cider vinegar and olive oil.

Ginger has many other health benefits, which I shall post at a later date.


This spice has been around and used for so many years; the Ancient Egyptians used to value it more than gold. It has been used as medicine for so long that it is even mentioned the bible. Quite rightly so, it is a wonderful spice that has a beautiful aroma and flavour and has some magical health benefits.

It stimulates metabolism so you burn more calories, which causes more heat.
It also has a warming nature and added to any foods increases the
warmth of the dish.
Add a spoonful to your porridge or cereal, put it in hot chocolate or mix it with honey and make a delicious spread for toast or crackers.
You can also put the honey
mix straight into hot water for
a warming sweet tea.

Cinnamon has a healthy influence on blood sugar and
cholesterol levels too.



Another ancient spice, which has been used medicinally for 2000 years.
It has pain relief qualities along with anti-bacterial and anti-viral properties.
A warming spice too – hence why it’s used in mulled wine for the winter nights.
Drop a few cloves into an herbal tea and it will create more warmth as well as flavour.

Cayenne pepper (now we’re talking warmth)

Cayenne pepper is a fantastic warming spice, the more you can tolerate the warmer you will be, but even just a little can make you glow.
This spice can warm you up in winter and cool you down in summer.
It speeds up metabolism, which burns more calories, which as you know by know creates more heat.
It stimulates digestion – building up the furnace inside.

You can add this to anything, it is so practical.
I love sprinkling it on top of a mug of soup, adding some heat to a hot pot or stir-fry. I eat lots of raw cabbage salads even through the winter – my sesame and kale salad with butterbeans is deliciously warming with a cayenne pepper and ginger dressing.

The added extras of cayenne are its antioxidant properties, Regular consumption increases the resistance of blood lipids to oxidative damage by free radicals- which translates as ‘helps keep blood clean’.

All of the above breathe energy and heat into your circulation which is why they are so warming, they thin the blood and make it easier for nutrients to get to tissues, which is why they can help in disease and sickness too.

Other delicious ‘Heaters’ are:

Yellow mustard
Black pepper

Look out for my next post on Foods and Nutrients to Fight a cold once you’ve caught one.

Please NOTE: If you are taking blood thinning medications, please check with your health care provider before consuming large amounts of the above.

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