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Posts Tagged ‘Nutritious recipe’

Butter bean with turmeric tomato sauce

Ingredients:
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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Impress your Friends and Family with these
delicious guilt free Canapés.

Prawn tartlets 3

These recipes are designed especially for those that love Canapés but want to know that what you are eating is healthy and not full of fats, sugars and poor quality ingredients.

Buying high quality ready-made canapés can be very expensive and making your own can be so much more economical and impressive –and I think much  tastier.

You will need a baking tray especially for tiny muffins and tarts. There are various brands, I use one from Chefs Kitchen sold in various stores and websites, there are many on the market – they normally have 24 casings.

Tray with pastry for tartletsIf you plan to make a lot – I would advise you buy a couple of the trays.

You will also need something to cut the pastry circles – it should be 6.5 – 7cm, can use a glass if you don’t have a cutter.

All the following recipes can be made with or with a food processor, but I try to do most by hand as this does the least damage to the ingredients. A hand mixer can be very useful for the muffins. You may want to consider some large plastic containers with some paper towels to absorb moisture, to store the canapés or large plates with foil cover, as the following recipes will produce quite a few. These are really good for those Christmas drinks parties, or to start your Christmas day dinner.

I have used some alternative ingredients to what you might
normally find in recipes.

They are chosen for their health promoting properties and wonderful taste.

Rapa Dura Sugar is raw cane sugar and full of nutrients including iron, calcium and magnesium. As it is super sweet, less is needed to sweeten foods; it is also a mix of different sugars, which is much healthier for the body. Why not make your sugar a natural mineral supplement. You can purchase from health stores or even online.

Coconut Butter is a great alternative to processed vegetable fats and cows butter. Also perfect if you are avoiding dairy. It is a saturated fat so should not be heated to too high a degree, and the actual product should state ‘cold pressed’. Heat and processing can damage the fat structure changing it into an unhealthy fat.

Goat’s butter – delicious tasting with less cholesterol and casein proteins

Olive oil – instead of butter in pastry.

Oat milk – instead of milk.

Arrowroot thickener – instead of flour (can get from health stores or order on line).

Spelt flour – instead of normal wheat flour – easier to digest and much less gluten. If you are avoiding gluten altogether – try alternative flour like millet and use arrowroot to thicken sauces.

Seasoning – Pink Himalayan Salt, contains all necessary minerals and iodine, has a nicer flavor than normal salt and more health benefits. Organic finely ground black pepper. Use in moderation – salt can always be added later

Bite size muffins and tartlets –
create the perfect Christmas Canapés

Chocalte and coconut snawballsChocolate and Coconut Snowballs 

Dairy free (or can use Goat’s butter)

Ingredients – makes 24

70g Coconut Butter (or Goat’s butter)
70g Rapa Dura sugar
100g White Spelt Flour
3 x Eggs

20g Cocoa powder, can use raw cocoa (half the amount for a lighter chocolate taste)

Half teaspoon of baking powder

Half cup of desiccated coconut

Place coconut butter and Rapa Dura sugar in a bowl and mix thoroughly, add the eggs and whisk. Gently mix in flour, baking powder and cocoa powder. Add half the desiccated coconut and mix in.

Fill the muffin tray level off mixture so flatter surface.

Cook for 15-20 minutes on 160 degrees – test the middle ones with a skewer to check if fully cooked. Remove while still warm, smooth a very small amount of coconut butter on top of each one with a knife and press the rest of the desiccated coconut onto the top. It should stick – place in a fridge or leave to cool.

Store in sealed container.

Goat’s Cheese and Shallot Tartlets

Quiche minis

Crust:
Ingredients
185g flour – half whole grain spelt and half white spelt

Cold pressed olive oil – gives more flavor than light – but needs to be cooked on lower heat to avoid damaging the fat. Approx half a cup

Seasoning – Pink Himalayan Salt or sea salt, ground black pepper

A little filtered water

Heat oven to 160 degrees

Place flour in a bowel with seasoning and add olive oil slowly, stopping and rubbing it into the flour with fingers, add more until like light crumbs, now add a little water at a time until the crumbs seal together to make a dough – this should not be too dry as it will be difficult to roll or too wet, add more flour if needed.

Roll out dough on a small amount of flour to prevent sticking, cut 24 rounds out and gently push down into the tray. See picture.

Place in oven for 15 minutes until partially cooked, remove from oven.

Filling:

Ingredients

3 x eggs

3 x shallots

Half a cup of grated goat’s cheese

Fresh herbs options: Tarragon, parsley or basil

Seasoning

Whisk the eggs and season

Finely slice the shallots – for a stronger flavor, you can leave raw – or cook in small amount of olive oil on a low heat until soft but not brown.

Grate the goat’s cheese

Place all ingredients in a bowl and mix. Fill each pastry cup to brim

Place back into heated oven for 15 minutes until all egg cooked.

Allow to cool slightly and remove from tray.

Prawn and Spinach tartlets – makes 24

Prawn tartlets 2

Pastry- same as mini Quiche – but allow cooking the cups for
5 minutes longer to become crisper.

Filling
Ingredients

1 cup of small cooked prawns (stronger flavour)

Half a finely lemon grass stalk finely chopped

2 x cups of chopped spinach leaves

3 x finely chopped spring onions (or can use finely chopped leek)

Teaspoon of arrowroot powder

A little water

A little olive oil

Seasoning if required

Directions

Place a little olive oil in a heated pan, add lemon grass, spring onions and prawns, heat for 2 – 3 minutes stirring. Lower heat. Sprinkle the arrowroot on top and stir in, pour a little water in until there is a small amount of watery sauce (which will be thickened by the arrowroot), add the chopped spinach leaves stir in for 1 minute until leaves are wilted. Remove from heat. Place a teaspoon full of mixture into each pastry cup. Serve warm or cold.

Chicken and Mushroom tartlets – makes 24

Chicken Tartlets

Pastry – create the same way as Prawn and Spinach tartlets.

Filling:
Ingredients:

Half a chicken breast or whole thigh – finely chopped – can be cooked or raw

3 large Portobello mushrooms – finely chopped

1 whole medium leek – very finely chopped

1 x desert spoon of finely chopped parsley

A little olive oil

1 x Teaspoon of arrowroot powder

Oat milk

Seasoning

Directions:

Place olive oil in pan and add chicken and mushrooms stir until chicken well cooked if raw.

Lower heat and add leeks. When softened sprinkle the arrowroot powder and stir in, then slowly add some oat milk until a creamy consistency sauce develops. Add parsley and seasoning.

Take off heat and cool a little. Add a teaspoonful to each pastry cup. Serve warm or cold.

Vegetarian Version

Instead of chicken, double the amount of mushrooms. You can also add different herbs like tarragon or basil.

Christmas mini Muffins – Makes 24

Christmas muffins 2

120g Softened Goat’s butter

20g Rapa Dura Sugar

2 x large eggs

70g Whole grain Spelt

70g white spelt

(Or can use all whole grain spelt)

Pinch of baking powder

Half cup of chopped prunes (organic)

Half cup of Raisins or Sultanas (organic)

The rind of one finely chopped or ground fresh organic orange

Handful of sunflower seeds.

Mixed spice

Directions

Heat oven to 160 degrees.

Place softened butter in a mixing bowl, add Rapa Dura sugar mix in, and then whisk in eggs. Fold in flour, spice and baking powder. Add all the chopped fruit, sunflower seeds and orange rind. Fill each cup in baking tray to brim and any extra leftover add a little more to each cup.

Place in oven for 20 minutes and check if cooked with skewer – if not leave for a further 5-10 minutes.

Remove from heat allow to cool slightly, and remove from tray. Store in airtight container so they don’t dry out if you are storing them for later use.

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Isn’t it great to indulge in wonder Christmas treats! Unfortunately most of them are what I would class as super unhealthy, but there is a way to indulge without feeling quite so guilty – plus some of these treats deliver a lot of nutrients that help balance up the ‘bad’ side of indulging.
There is no escape from the fact that even healthier treats contain sugar and fat, or lets face it they just wouldn’t be treats!

The little bit healthier Christmas Cake

Christmas cake 2012In this cake there is less sugar, and no white sugar. Only molasses, Rapa Dura and some dried fruit – all packed with minerals and vitamins. I have use sulphate free and organic dried fruit so less toxins, and spelt and Kamut flower – less gluten and easier to digest grain. I have used the icing for decoration only and not to eat, and no high fat, high sugar marzipan.

Ingredients

Icing

Ready to roll white icing, Silver or pearl balls
Decorations-I bought these in a gift shop but there are so many to choose from

Or you can just make lots of snowballs from the ready-made icing and build a snowman scene on the cake on the cake.

Cake

200grams Spelt whole grain flour
200grams white spelt flour (or you can substitute flour with coconut flour, potato flour and any other gluten free flour – the texture will be slightly different and may be heavier)
320grams soft organic butter, or goat’s butter6 x large eggs whisked
3 x large tablespoons black strap molasses
100grams molasses sugar, raw cane or Rapa Dura sugar
200grams soft (or soaked) de-stoned dates
2 x cups Sultanas
100gram or one pack of glace cherries – optional
Rind of 2 x organic oranges (needs to be organic for the rind)
Juice of the oranges
Rind of 1 x organic lemon
3 x large handfuls of pumpkin seeds, Almonds or Walnuts
Half a standard pack of ground cinnamon
Half a standard pack of mixed spices
2 x teaspoons of baking powder
Optional: Splash of brandy

Directions

Soak the dried fruit in the juice from the lemon and orange. Peel the oranges and lemon right back to the actual fruit inside so you get all the pith – this contains major antioxidants. Put the peel into a blender or food processor and pulse the power carefully until the bits are small but not too small. This can be chopped too.
Take the dates and prunes and blend in a food processor or chop by hand, add two-thirds of the pumpkin seeds semi blend so not too smooth.
Pre-heat the oven to 175 degrees (this lower heat will still cook all of it, but does less damage to the fats – which is vital as damaged fats are detrimental to health.
Cream the butter, sugar and molasses syrup together. Then add the whisked eggs and mix in, add the flour a third at a time along with baking powder and spices.
Add the blended fruit mixture and mix in, you can add the juice of the oranges to create more moisture. Add the orange and lemon peel, along with the glace cherries sultanas and the rest of the pumpkin seeds.
Lastly add the brandy and mix in.

Place in the oven for 45 minutes to 1 hour depending on your oven being a fan one or conventional. Dip a skewer in the middle to check if cooked, if not uncooked cake mixture will appear on the skewer (or sharp knife) When cooked take out of the tin and turn upside down onto a grill or something where it can breath

When it is completely dry and cooled, you can use ready rolled or roll out the white icing place on the top and cut with a knife all the way around leaving the sides free or you can cover the whole cake – it’s up to you. Decorate as you wish.

Delicious Mince Pies with  a Healthier Bite

Below is a recipe for you to make healthier minces pies (Meaning less sugar and more minerals). They are so easy to make and really delicious, everyone I have tried them on has loved them.Mince pies 2012

You will need a cooking tin with the correct size wholes for mince pies

Ingredients

Pastry

150 grams Whole grain or white spelt wheat flour
150 grams Kamut flour (creates a slightly crisper pastry- plus very low gluten)
2 x tspns of cinnamon
2 x dessert spoons of Rapa Dura, molasses or raw cane sugar

Filling

2 x large handfuls of soft dates
2 x handfuls of apricots or figs
1 x handful organic sultanas
2 x grated rind of un-waxed preferably organic oranges plus the juice of one of the oranges
(use large-holed grater to get the white pith – this contains health promoting antioxidants)
1 x grated rind of un-waxed preferably organic lemon + juice
2 x teaspoonfuls of ground cinnamon
1 x small teaspoon of coconut butter (optional – it is better than the normal suet that is used)

Other options: Dried Cranberries, Almonds. Walnuts, Blueberries.

A little Rapa Dura or raw can sugar to sprinkle over top before serving

Directions

Mixture

Soak all dried fruit in water for approx an hour. Using a blender or food processor (or chop finely) put all ingredients for the filling together and blend in short bursts – don’t blend for too long or it will have no texture

PastryMince pie

Rub the flour together with the butter in a mixing bowl, until the mixture looks like breadcrumbs (or use food processor) add the molasses or Rapa Dura sugar and the cinnamon mix in thoroughly. Add a little water a bit at a time whilst kneading into a dough. When the dough is no longer crumbly spread some flour onto a work surface and place dough in the middle. Kamut flour is good for rolling: Cover a rolling-pin in flour and roll out dough. Roll out until approx 3mm deep. 

Using a larger cutter and a smaller cutter – depending on the size of your cooking tray (or two different sized glasses) cut out the rounds of pastry and place the bigger one in the tray ready for the mixture.

Place these in a preheated oven (160 degrees) to semi cook the base – for 5-8 minutes

Place the mixture is inside each cooked pastry cup and place the smaller one on top and squeeze down at the sides. You can make little festive leaves out of the left over pastry. Moisten the back before sticking on the smaller round as the lid. Place in oven at 160 degrees for 15-20 minutes.

Sprinkle with a little Rapa Dura sugar when cooked

These pies contain lots of minerals, fibre and much less processed sugar, carbohydrates and fats than shop bought or some other homemade ones.

But best of all they taste SOOO much nicer!!

Healthier Sausage Rolls – with Christmas flavour Sausage roll turkey

Ingredients for Turkey Sausages

1 x 400gram pack of Turkey thigh mince
2 x red onions or 2 x medium leeks
Freshly chopped sage and / or thyme
Olive oil
Pinch of pink salt and black pepper

Pastry

200 grams of white spelt flour100 grams of kamut flour
Virgin olive oil
1 x tspn of pink salt
2 x dessert spoons of ground or chopped or dried rosemary (option)

Directions

Place flour and oil in a large mixing bowl or food processor, Use fingers or food processor to mix olive oil into flour until it becomes like breadcrumbs (pour a little oil in at a time – you will need approx half a cup, but if it seems dry add more. Add some water ( a small amount at a time) until the mixture becomes a dough. separate the dough into 2 or three sections as it will be easier to roll out.
Sprinkle flour on to a work top and roll out pastry, cut uneven edges off to re-roll later on and cut into strips of pastry according to how big you want you end product to be.

Filling

Place turkey thigh mince into a food processor or blender with the onion, herbs and seasoning, add a little olive oil. (You can add a little flour, ground oats to thicken the mixture – or potato flour -optional) Blend until it becomes quite smooth.Spoon the mixture onto the pastry strips and roll up, you can seal with a little water or egg.

Cook in a preheated oven of 170 degrees

Vegetarian Option – filling

Use Lots of Portobello Mushrooms, blended with onion, egg, sage and seasoning. Thicken with flour.

Turkey and Sage balls

You can easily make these with the same ingredients for the turkey sausage roll filling, take some of the mixture, roll into  medium-sized balls place them on a greased tay and sprinkle with olive oil – cook in oven for 20 – 25 minutes depending on the size. They make delicious finger food at parties.

 

Merry Christmas! & a Happy Healthy New Year

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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.

Recipe

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

Directions:

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

Enjoy

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Date Brownies

These are delicious alternative to high sugar brownies in shops. Dates are the only sweetener in them, They are particularly good because even though they are a fruit sugar they contain a lot of soluble fibre and this helps slow the release of glucose and keep blood sugar stable. Soluble fibre also slows the absorption of cholesterol, and helps make soft healthy stools causing less the irritation that insoluble fibre may cause.

Dates can be used as a snack as they increase the feeling of satiety, which may help to suppress appetite, so help in weight loss if eaten in moderation. These are a great treat for kids as they contain many nutrients and are high in protein.

Dates also contain B Vitamins, Potassium, iron, manganese, magnesium and phosphorus. The high mineral content makes it an ideal food to make treats that can replace the empty sugar products that are given to so many children and the ones that people reach for in the afternoon when they experience a dip in energy.

They are also high in antioxidants and can be disease protective as they protect against damaged fats.

Examples to buy:

http://www.healthysupplies.co.uk/organic-dates-sussex-wholefoods.html

http://www.crazyjack.co.uk/product/id/4#

Many super markets and health stores sell great products – always check ingredients that there is no added sugar or vegetable oil and avoid dates with added sugar.

Recipe

100grams of soft Goat’s butter

100grams of pitted soft organic dates

3 x organic eggs

2-3 x cups of whole grain spelt flour (I use Doves Farm or Sharpham Park)

3 x teaspoons of cinnamon

1 pinch of Baking powder

Place butter and dates in a food processor or use hand blender to make smooth (or you will need to chop finely and mix into the butter by hand)

Add the eggs and blend, add all the flour, cinnamon and baking powder mix in.

Place in a small shallow butter baking tin (about 10” x 6” and approx 1.5-2” deep)

Cook in a pre-heated oven at 160 degrees for 20 minutes, or until browned slightly and firm)

You can replace Spelt flour for gluten-free flour if you are avoiding all gluten.

 

 

 

 

 

 

 

 

 

Dates are high in fruit sugar so should be avoided if you have a Candida
overgrowth or are on a sugar-free diet.

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